Garlic

Garlic:

About:

Garlic (Allium sativum) is a species in the onion genus. Its close relatives include onion, shallots, leeks,  and chives.  Garlic is the most pungent member of the onion family.  The garlic bulb is made up of 8 - 12 sections or cloves.  Garlic is grown globally, but China is by far the largest producer of garlic  at 81% of the world's output. 

Garlic is a fundamental component in many or most dishes of various regions, including eastern Asia, South Asia, Southeast Asia, eastern Asia, the Middle East, northern Africa, southern Europe, and parts of South and Central America.  

Garlic is available fresh, dried, and powered.  It is know many many as "the stinking rose".   Elephant garlic is a big variety that can reach a bulb size of up to a pound.

History:

Garlic is believed to be a native of central Asia and is the oldest member of the Allium family.  It has been in use for over 7000 years. It was known to ancient Egyptians.  In the Dark Ages people believed a garland of garlic would ward off evil spirits and the plague.  Garlic has been used for both culinary and medicinal purposes. 

Uses:

Aromatic garlic is used to season meats, poultry, fish, vegetables, breads, marinades, sauces, and pasta - just about everything except desserts.  Over the years garlic has been prescribed for everything from athlete's foot to baldness.

Nutrition:

Garlic is an excellent source of manganese and vitamin B6.  It is a very good source of vitamin C and copper.  Garlic is a good source of selenium, phosphorus, vitamin B1 and calcium.

Health Benefits:

Research ha shown that garlic clearly lowers our blood triglycerides and total cholesterol., even though this reduction can be moderate (5 - 15%).  Garlic's sulphur containing compounds help protect against oxidative stress and unwanted inflammation.  

A 2013 meta-analysis concluded that garlic preparations may effectively lower total cholesterol by 11 - 23 mg/dl and LDL (bad) cholesterol by 3 - 15 mg/dl in adults with high cholesterol, if taken for longer than 2 months.  The same analysis found that garlic had a marginally positive effect on HDL (good) cholesterol, and that garlic preparations were generally tolerated with very few side effects.  

There is insufficient clinical research to confirm that garlic supplements may prevent the common cold.  

Whole garlic is a common flavoring in food some scientists have suggested may have a role as an additive to prevent food poisoning.  There is some evidence fresh garlic , but not aged garlic, can kill certain bacteria such as E coli, anti-biotic resistant Staphylococcus aureus, and Salmonella entiriditis in the laboratory.

Season:

Garlic is available year round, fresh, dried, or powdered.

Selecting and Storing:

Choose garlic as you would onions.  The bulbs should be fat and very firm with no spongy areas and no green sprouts.  Sprouts indicate the bulb has been in storage for too long.  Store in a cool, dry, well ventilated place for a month.  Avoid refrigeration or plastic wrap.  Dampness quickly deteriorates the bulbs.

So.....Eat up!  Enjoy!  I'll show you how.

Simple but Good:

    Mediterranean Dressing:

3 TBS extra virgin olive oil 

1 TBS fresh lemon juice

1 clove garlic, minced

Salt and Pepper to taste

Place all ingredients into a bowl and give a quick wisk. 

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Peppers

Peppers:

Peppers are native to Mexico, Central America, and northern South Africa.  Pepper seeds were carried to Spain in 1493 and spread to other European countries, Africa, and Asian counties.  Today China is the world's largest producer of peppers.

Peppers come in all different sizes and shapes.  They range in flavor from very sweet and mild to so hot they can actually burn the skin.  Bell peppers are known as sweet peppers.  The red bell pepper is actually a ripened green bell pepper.   The Italian sweet frying pepper, also called a Cubanelle, is not  a bell pepper or a chile pepper.  It is normally a light green color but can be orange to red.  As the name implies it is on the sweet side.  Then there are the chile peppers.  They contain capsaicin, a chemical that produces a strong burning sensation on the mucous membranes.  Generally speaking, the smaller the pepper the hotter the taste, but this can vary depending on local growing conditions.

Supplies of bell peppers from California, Florida, and Mexico have overlapping growing seasons.  This ensures a year round supply with various peak times.  Chile peppers are also generally available year round.

The smell of peppers reminds me of my maternal grandmother's kitchen.  She and my grandfather had a fruit and vegetable store for a time before I was born.   She always had a variety of fruits and vegetables on hand.  As a kid I remember having salami and fried peppers on a roll at the beach on Coney Island.  Later in the supermarket in Florida there was a customer who would come in looking for damaged produce to buy at a discount.  Many times we sold her cracked or wrinkled peppers.  She would take them home, cook them, and bring them back with bread and cheese  for us to make sandwiches.   They were so delicious.  Her name was Ida and she was an Italian from New Jersey, but we called her "the grandma lady".  She just looked like a gandma.

All peppers are rich in vitamins A, C, and K , but red peppers are bursting with them.  Red peppers are a good source of lycopene.  Vitamins A asnd C are antioxidants and help prevent cell damage, cancer, diseases relating to aging, and support immune function.  Lycopene is earning a reputation for helping to prevent prostate cancer and cancer of the bladder, cervix, and pancreas.  Finally peppers are rich in phytochemicals with a decent amount of fiber.

Select peppers that have a glossy sheen and no shrivelling, cracks or soft spots. Store sweet peppers in a plastic bag in your refrigerator's crisper drawer. Green peppers stay firm for a week and other colors go soft in 3 or 4 days.  Hot peppers do better refrigerated in a perforated paper bag.

Hot peppers' fire comes from capsaicin which acts on the pain sensors rather than the taste buds.  Capsaicin has been shown to decrease blood cholesterol and triglycerides, boost immunity, and reduce the risk of stomach ulcers.

The hotness of peppers is measured according to the Scoville Heat Index. .  The mildest peppers are at the bottom.  Most of the heat in peppers is found in the seeds and rib membranes.  To reduce some heat remove the seeds and membranes.  Here is a short list of some peppers and their Scoville Units:

16 million                              - pure capsaicin
 5 million                               - Law enforcement pepper spray
100,000 - 350,000                 - Habanero pepper, Scotch bonnet pepper
 30,000 -  50,000                   - Cayene peppers
 10,000 -  25,000                   - Serrano pepper
  2,500 -    8,000                    - Jalapeno pepper, Paprika, Tabasco sauce
     500 -    2,500                    - Anaheim pepper, Poblano pepper
     100 -       500                    - Pimento, Banana pepper, Peperoncini
          -  0 -                             - Bell peppers

Handle hot chile peppers with care.  Wash your hands thoroughly after preparing them.  Not only will the residue burn your lips and eyes, it will transfer to other fruits and vegetable.

So......... Eat up !  Enjoy !  I'll show you how.

Simple but Good:

Fried Cubanelles:

Several cubanelle peppers
4 or 5 cloves of garlic, very thinly sliced
Extra virgin olive oil
garlic powder
salt and black pepper

Take the peppers and slice off the tops close to the stems.  Cut down one side of the pepper and open it up.  Remove the seeds and ribs.

Place about 1/8 inch of extra virgin olive oil in a pan and heat.  Put in the garlic and sautee for a couple of minutes until the garlic begins to brown.  Remove the garlic to a paper towel to drain.  Put peppers in pan and stir to cook.  When the peppers start to get soft add back the garlic and lower the heat to low medium.  Give a generous sprinkle of garlic powder and add salt and black pepper.  Cover and cook until peppers begin to brown.  Remove to shallow dish and let sit at room temperature to cool and marinate.

Enjoy with crusty bread by dipping the bread in the oil and eating it  with the peppers.

Peppers Revisited

Peppers:

About:

Peppers come in all different sizes and shapes.  They range in flavor from very sweet and mild to so hot they can actually burn the skin.  Bell peppers are known as sweet peppers.  The red bell pepper is actually a ripened green bell pepper.   The Italian sweet frying pepper, also called a Cubanelle, is not  a bell pepper or a chile pepper.  It is normally a light green color but can be orange to red.  As the name implies it is on the sweet side.  Then there are the chile peppers.  They contain capsaicin, a chemical that produces a strong burning sensation on the mucous membranes.  Generally speaking, the smaller the pepper the hotter the taste, but this can vary depending on local growing conditions.

History:

Peppers are native to Mexico, Central America, and northern South Africa.  Pepper seeds were carried to Spain in 1493 and spread to other European countries, Africa, and Asian countries.  Today China is the world's largest producer of peppers.

My Story:

The smell of peppers reminds me of my maternal grandmother's kitchen.  She and my grandfather had a fruit and vegetable store for a time before I was born.   She always had a variety of fruits and vegetables on hand.  As a kid I remember having salami and fried peppers on a roll at the beach on Coney Island.  Later in the supermarket in Florida there was a customer who would come in looking for damaged produce to buy at a discount.  Many times we sold her cracked or wrinkled peppers.  She would take them home, cook them, and bring them back with bread and cheese  for us to make sandwiches.   They were so delicious.  Her name was Ida and she was an Italian from New Jersey, but we called her "the grandma lady".  She just looked like a gandma.

Health Benefits:

All peppers are rich in vitamins A, C, and K , but red peppers are bursting with them.  Red peppers are a good source of lycopene.  Vitamins A asnd C are antioxidants and help prevent cell damage, cancer, diseases relating to aging, and support immune function.  Lycopene is earning a reputation for helping to prevent prostate cancer and cancer of the bladder, cervix, and pancreas.  Finally peppers are rich in phytochemicals with a decent amount of fiber.

Pepper Heat:

Hot peppers' fire comes from capsaicin which acts on the pain sensors rather than the taste buds.  Capsaicin has been shown to decrease blood cholesterol and triglycerides, boost immunity, and reduce the risk of stomach ulcers.

The hotness of peppers is measured according to the Scoville Heat Index. .  The mildest peppers are at the bottom.  Most of the heat in peppers is found in the seeds and rib membranes.  To reduce some heat remove the seeds and membranes.  Here is a short list of some peppers and their Scoville Units:

16 million                              - pure capsaicin
 5 million                               - Law enforcement pepper spray
100,000 - 350,000                 - Habanero pepper, Scotch bonnet pepper
 30,000 -  50,000                   - Cayene peppers
 10,000 -  25,000                   - Serrano pepper
  2,500 -    8,000                    - Jalapeno pepper, Paprika, Tabasco sauce
     500 -    2,500                    - Anaheim pepper, Poblano pepper
     100 -       500                    - Pimento, Banana pepper, Peperoncini
          -  0 -                             - Bell peppers

Handle hot chile peppers with care.  Wash your hands thoroughly after preparing them.  Not only will the residue burn your lips and eyes, it will transfer to other fruits and vegetable.

Season:

Supplies of bell peppers from California, Florida, and Mexico have overlapping growing seasons.  This ensures a year round supply with various peak times.  Chile peppers are also generally available year round.

Selecting and Storing:

Select peppers that have a glossy sheen and no shrivelling, cracks or soft spots. Store sweet peppers in a plastic bag in your refrigerator's crisper drawer. Green peppers stay firm for a week and other colors go soft in 3 or 4 days.  Hot peppers do better refrigerated in a perforated paper bag.

So......... Eat up !  Enjoy !  I'll show you how.

Simple but Good:

Fried Cubanelles:

Several cubanelle peppers
4 or 5 cloves of garlic, very thinly sliced
Extra virgin olive oil
garlic powder
salt and black pepper

Take the peppers and slice off the tops close to the stems.  Cut down one side of the pepper and open it up.  Remove the seeds and ribs.

Place about 1/8 inch of extra virgin olive oil in a pan and heat.  Put in the garlic and sautee for a couple of minutes until the garlic begins to brown.  Remove the garlic to a paper towel to drain.  Put peppers in pan and stir to cook.  When the peppers start to get soft add back the garlic and lower the heat to low medium.  Give a generous sprinkle of garlic powder and add salt and black pepper.  Cover and cook until peppers begin to brown.  Remove to shallow dish and let sit at room temperature to cool and marinate.

Enjoy with crusty bread by dipping the bread in the oil and eating it  with the peppers.


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Green Squash aka Zucchini

Green Squash, aka Zucchini:

About:

Zucchini, also know as simply "green squash", is a summer squash.  While we treat it as a vegetable, zucchini is actually the swollen ovary of the zucchini flower.    Zucchini are dark to light green in color and can grow from the size of a finger to two feet long.   Most of the commercially grown zucchini is from four to eight inches long and two to three inches in width.

History:  

Many explorers who came to the Americas brought back what they considered strange foods.   The zucchini was one such food and it eventually found its way to Italy, where the zucchini we know today was developed.   In fact the word zucchini is the plural of the Italian word "zucchino" meaning "a small squash"

My Story:. 

My maternal grandmother, Grandma Pallini, used to make "cocozelle", another word for zucchini, by cooking it in tomato sauce flavored with onion and garlic.  I just recently found out that zucchini  cooked in tomato sauce with onion and garlic is an Egyptian dish.   Go figure!

Selecting and Storing: 

Zucchini are available in your local grocery store all year long.  Select the smaller ones which tend to be younger and more tender.  Look for skins free from blemishes with a bright color.  Zucchini should be stored in the refrigerator no longer than three days.

Nutrients: 

When preparing zucchini the skin is left on.  That's where all the nutrients are.  Just make sure you wash it well.  Zucchini has 95% water content so is very low in calories.  It also has useful amounts of folate, potassium, vitamin A ,vitamin C,  and manganese.

Health Benefits:

As an excellent source of manganese and a very good source of vitamin C, summer squash provides a great combination of conventional antioxidant nutrients.  B-complex vitamins found in valuable amounts in summer squash are related to healthy blood sugar regulation.  The presence of omega-3 fats in the seeds of summer squash and the presence of anti-inflammaatory carotenoids help provide protection against unwanted inflammation.  The combination of antioxidant and anti-inflammatory nutrients in summer squash is a logical nutrient combination for providing anti-cancer benefits. 

Uses:

Zucchini can be eaten raw, sliced or shredded in a cold salad as well as lightly cooked in hot salads.  More often it is served cooked.  It can be steamed, boiled, grilled, stuffed and baked, barbecued, fried, roasted, or incorporated in  other recipes such as souffles.  It can also be baked into bread.

Zucchini's mild suttle flavor matches well with:

          basil                                                olive oil                                       garlic

          bread crumbs                                   onion                                          lemon

          butter                                              oregano                                      marjoram

          cayene                                            parsley                                      mushrooms

          cheese                                            pesto                                         tarragon

          cilantro                                            pine nuts                                    thyme

          cream                                             rosemary                                    tomatoes

          dill                                                  sage                                          vinegar

          eggplant                                          salmon                                      walnuts

   

So, go ahead.  Get creative!

Eat up!   Enjoy!   I'll show you how. 

Simple but good:

Zucchini Spaghetti with Peas, Pesto and Ricotta

1 medium zucchini, washed 

1 tsp olive oil

1 clove garlic, peeled and finely minced

2 tablespoons basil pesto

1 tablespoon ricotta cheese

1 handfull of fresh or frozen peas

Salt and pepper

Lemon zest and Parmesan cheese to finish

Take a box grater and place it on its side with the largest grating holes facing up.  Cut the ends off the zucchini and grate it long ways to produce ribbons. 

Heat a skillet with the olive oil and gently fry the zucchini with the garlic until slightly tender.   Stir in the peas, pesto, and ricotta.  Stir until coated.  Season with salt and pepper.  Transfer to a plate and garnish with lemon zest and Parmesan cheese. 

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Rapini Revisited

Rapini Revisited:

About:

Rapini, also called "Broccoli Rabe" pronounced "broccoli rob", is a green cruciferous vegetable and member of the turnip family. Contrary to its name, it is not a member of  the broccoli family.  The leaves, buds, and stems are all edible.  The buds resemble broccoli, but do not form into a head.  Rapini is known for its slightly bitter taste and is associated with Italian, Galician, and Portugese cuisines.  Rapini's flavor is described as nutty, bitter, and pungent.

 Rapini is always sold fresh.  I have never seen it canned or frozen.  Rapini is known by many names throughout the world. The stangest name though is "taitcat".  I've never heard that name before and do not know anything about its origin. 

History:

Originating in the Mediterranean and also in China , it is actually a descendant from a wild herb.  It is one of the most popular vegetables among the Chinese.  It is probably the most popular vegetable in Hong Kong and is also widely used in the western world.  Today rapini is grown in California, Arizona, New Jersey, Quebec, and Ontario.  

My Story:

Growing up I had heard of "Broccoli rabe".  I never heard the name "Rapini" until later in the supermarket.  Broccoli rabe was not something was my mother cooked.  I guess my parents weren't fond of its bitterness.  When thinking about Broccoli rabe, I always think of my cousin, Bobby.  Actually, he was a butcher by trade,  but after many years with a butcher shop he expanded into produce as well.   He would prepare Broccoli rabe.  It was great. 

Health Benefits:

Broccoli rabe is nutrient dense and has many health benefits.  Here are some of the claims made for Broccoli rabe:  It slows aging, strengthens bones, decreases risk of hypertension, lessens inflammation, prevents cancer, Alzheimers, strokes, and birth defects. Rapini has cancer preventing properties due to bioactive compounds called sulforaphanes.  These phytonutrients may protect agains cancers of the stomach, lung, esophagus, colon, and breast.  It also contains lutein, a phytonutrient that protects the retina of the eye from oxidative damage and may slow the progression of macular degeneration and cataracts.

Season:

Rapini is grown throughout the world, and is available all year long, but its peak season in the Northern Hemisphere is fall to spring. 

Selecting and Storing:

Choose rapini with large dark green leaves that are crisp, upright, and not wilted.  Avoid ones with leaves that are wilted  yellowing, or have dark green patches of slime.  Refrigerate rapini  unwashed, loosely wrapped in a plastic bag for up to 3 days. 

Using:

The tough stem bottoms of rapini are easily removed before cooking.  Blanching for one minute will reduce bitterness.  Rapini can be steamed, saute'ed, stir fried, or braised.  It combines well with pasta and rice.  To prepare remove the tough bottoms of the stem, about a half inch, and rinse.  Cut crosswise into two inch pieces.  Drop into salted boiling water for one to two minutes.  Remove from water with a slotted spoon.  Saute the blanched rapini in olive oil and garlic for 3 to 5 minutes until tender.   It can be mixed with any number of things ( onions, tomatoes, sausage, etc)  and used as a side dish or as a topping for pasta.

So.... Eat up!  Enjoy!  I'll show you how.

Simple but Good:

Rapini with Garlic and Red Pepper

Salt and black pepper to taste

1 bunch rapini

2 TBS olive oil

2 - 4 cloves of garlic, thinly sliced

1/8 - 1/4 tsp crushed red pepper flakes

Have a large bowl of ice watger ready.  Bring a large pot of water to a boil over high heat.  Salt the water generously.  Add the rapini and cook for 2 minutes.  Using tongs transfer the rapini to the ice water and let it cool.  Drain well in a colander

In a large non-stick saute' pan over medium heat warm the olive oil.  Add the garlic and saute' until golden brown (45-60 seconds).  Add the red pepper flakes and cook until fragrant (20 seconds). Add rapini and cook until heated through ((1-2 minutes).  Season with salt and pepper.  Serve immediately.

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Leeks

Leeks:

Leeks belong to the same family (Allium) as onion and garlic.  The leek, rather that forming a bulb like an onion, produces a long cylinder of bundled sheaths.  The edible portions of the leeks are the white base of the leaf (above the roots and stem base).  It's about 2/3 of the stalk.  The dark green portion, about 1/3 , is usually discarded due to its tough texture.   Leeks  are generally twelve inches long and one to two inches in diameter.  Its flavor is more delicate and sweeter than the onion. 

 Thought to be native to Central Asia leeks have been cultivated in this region and in Europe for thousands of years.  Leeks are easy to grow and tolerate standing in the field for a an extended harvest. Leek were prized by the ancient Greeks and Romans for their beneficial effect on the throat.  Roman Emperor Nero ate leeks every day to strengthen his throat.   The leek is one of the national emblems of Wales worn along with the daffodil. 

Leeks are boiled, which turns them soft with a mild taste, fried, which leaves them crunchier and preserves their taste, and eaten raw, which can be in salads, although they can sometimes be tough.   Leeks are typically chopped into slices 5 - 10 mm thick.  The slices have a tendency to fall apart though due to their layered structure.

My first exposure to leeks was in my grandpa's store.   They were usually sold as part of a package called "soup greens".   Soup greens would typically include a leek, an onion, a turnip,  a carrot, a parsnip, and a couple of sprigs of parsley.   When a customer would ask for soup greens I would need to get some help to get them together.   I always loved soup even to this very day.

Leeks along with onions and garlic have a unique combination of flavonoids and sulfur containing nutrients.  These members of the "allium" family should sit for at least five minutes after cutting and before cooking to enhance their health promoting qualities.   Leeks also contain concentrations of antioxidant polyphenols which play a direct role in protecting our blood vessels and blood cells from oxidative damage,   Leeks are an excellent source of vitamins K and A, a very good source of vitamin C, manganese, folates, vitamin B6 and iron. 

Select firm and straight leeks with dark green leaves and white necks.  Avoid leeks that are yellowed, wilted or have bulbs that have cracks and bruises.   Generally, large leeks are more fibrous.  Select those with a diameter of one to one and a half inches or less.   Leeks are available throughout the year with a greater supply from fall to early spring.   Store leeks for one to two weeks in the refrigerator unwashed and untrimmed in a plastic bag.   Leeks can be sandy.  To wash, remove the outer layer, trim the base, and make a cut in the middle of the white stalk towards the green tip leaving the bottom intact.   Rinse well under cold running water and then drain.     

So......... Eat up!  Enjoy!  I'll show you how.

 

Simple but good:   

Sautéed Greens

1 cup sliced leeks (about one leek)
4 cups chopped kale
1/4 cup vegetable or chicken stock
3 medium cloves of garlic, pressed
1 teaspoon lemon juice
2 tablespoons of extra virgin olive oil
Salt and black pepper to taste

Heat one tablespoon of olive oil in  skillet and sauté leeks over medium heat for about 5 minutes, add 1/4 cup of broth and kale.
Cover and simmer on low heat for about 7 - 8 minutes stirring occasionally.
Toss with pressed garlic, lemon juice, remaining olive oil and salt and pepper to taste

Red Potatoes

Red Potatoes:

About:

The potato is a starchy tuberous crop.   It is the world's fourth largest crop following rice, wheat, and maize.   There are about 5000 potato varieties worldwide.   The potato was first domesticated  in the region of modern day Peru and extreme northwestern Bolivia between 8000 and 5000 BCE.   What  we call sweet potatoes today actually are members of another family of plants and the yam is also different from the sweet potato.

The red potato is one of the types of potatoes.  There are several varieties of the red potato.  The red potato  known  as the Dakota Chief is a red skinned early crop potato variety originally bred in the U.S. and sold in the U.S., Canada, Australia, Algeria, the Philippines, Venezuela, and Urguay.  It is also known as the Red Pontiac potato.  Other red varieties include the Red La Soda, Red Norland, and Rooster potato.

My Story:

One of my first jobs in the grocery business was to remove eyes from potatoes.  It was at my grandfather's store where the potatoes would come in fifty pound bags.  If they were around a little too long the potatoes would start to sprout.  I would be assigned to "knock" the eyes off the potatoes to prepare them for display.  I was ten years old at the time, but many years later as a supermarket produce manager I was still knocking eyes off the potatoes when necessary.

Uses:

The red potato can be used in recipes for baking, boiling, mashing, roasting, or in salads, and can be cooked in the microwave, and also sauteed or in soups.  Red potatoes may be cooked with the skins on and should be scrubbed and rinsed before preparation.   Because of their waxy texture, the flesh of the red potato stays firm through the cooking process.  Their thin yet vibrant red skin adds appealing color and texture to side dishes and salads.

Nutrition:

A medium red skinned potasto supplies 34 grams of carbohydratye.  Dietary fiber accounts for 3 of these grams.  Fiber helps regulate digestion, prevents constipation and diarrhea, may lower cholesterol, and blood sugar, and helps you feel full after eating.  The majority of the rest of the carbohydrates in red potatoes come from starches.  

Red potatoes also provide a variety of vitamins including vitamin C, vitamin B6, niacin, and folate.  Red potatoes provide minerals including magnesium, copper, phosphorus, and manganese.  It also provides a good source of potassium.

Season:

Red skinned potatoes are mostly available in the late summer and early fall. 

Selecting and Storing:

Potatoes should be firm with relatively smooth skin and good color.   Look for only a few eyes  with no cuts, dark or soft spots, and no wrinkled or wilted skin.   Green skin indicates the potato has been exposed to light.  Cut away the green and knock off the eyes when preparing.   Potatoes like cool temps (45 to 50 degreesF.  Refrigeration, however, can turn starch into sugar  and may darken the potatoes when cooked.  Potatoes are best kept in the coolest, nonrefrigerated part of the house, away from light  and well ventilated.

So..... Eat up!  Enjoy!  I'll show you how.

Simple but Good:

Garlic Red Potatoes

2 lbs. red potatoes, quartered

1/4 cup butter, melted

2 tsp garlic, minced

1 tsp salt

1 lemon, juiced 

1 TBS Parmesan cheese

Pre heat oven to 350 degrees F. Place potatoes in 8in. by 8 inch baking dish.

In a small bowl combine melted butter, garlic, salt, and lemon juice.  Pour over the potatoes, and stir to coat.  Sprinkle Parmesan cheese over the potatoes.

Bake covered in preheated oven for 30 minutes.  Uncover and bake an additional 10 minutes or until golden brown.

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Ratatouille

Ratatouille:

About:

Ratatouille (ra - ta - too - ee) is a traditional French Provencal dish originating in Nice.  Commonly reffered to as 'ratatouille nicoise', ratatouille is popular along the entire Mediterranean as an easy summer dish.

Ratatouille is usually served as a side dish with dinner, but is also used in breakfast and lunch settings.  Ratatouille is sometimes eaten as a meal of its own accompanied by pasta, rice or bread. 

Tomatoes lay a foundation for sautee'd garlic, onions, zucchini, eggplant, bell peppers, marjoram, fennel, and basil. or bay leaf and thyme, or a mix of green herbs like herbs de Provence.  It is usually prepared as a stew of squash.

History:

The word 'ratatouille' comes from Occitan ratatolha and the recipe comes from Occitan cuisine.  Related dishes exist in many Mediterranean cuisines.  The name "ratatouille" for the dish first appeared in print in 1930, but the word has been used since the late 18th century.  Ratatouille is also the name of a 2007 American computer-animated comedy film produced by Pixar and released by Buena Vista Pictures Distribution, featuring an anthropomorphic rat who aspires to cook.

My Story:

I had actually never heard of ratatouille until the movie came out.  I was familiar with caponata, which is an Italian version of ratatouille.  I like caponata very much.  The first time I had ratatouille was at a family dinner at a fish restaurant.  One of our nephews was working at this restaurant as a waiter, and it was decided that we would all go out to dinner there one night.  Well, ratatouille was on the menu, so I ordered it.  It was delicious.  So, now when I think of ratatouille, I think of that dinner with everyone there at a long table eating ratatouille. 

Ratatouille Methods:

There is much debate on how to make traditional ratatouille .  One method is to simply saute' all the vegetables together.  In the layering method approach eggplant and zucchini are sautee'd separately and the tomatoes, onion, garlic and bell peppers are made into a sauce.  The ratatouille is then layered in a casserole-eggplant, zucchini, and tomato/pepper mixture- then baked in  the oven.  A 3rd method is to combine all the ingredients in a large pot and simmer.

Joel Rabuchon in 'The Complete Rabuchon' states, "The secret of a good ratatouille is to cook the vegetables separately so that each will taste truly of itself."

Feeling adventurous?  Try ratatouille !

Eat up!  Enjoy!  I'll show you how.

Recipe for Ratatouille:

1 medium onion, thinly sliced

2 cloves garlic, minced

5 TBS olive oil

3/4 lb. eggplant, cubed 

1 small zucchini, quartered an d cut into small pieces

1 red bell pepper, chopped 3/4 lb. ripe tomato, coarsely chopped

1/4 tsp dried oregano, crumbled

1/4 tsp dried thyme, crumbled

1/8 tsp ground coriander

1/4 tsp fennel seed

3/4 tsp salt

pepper to taste

1/2 c. shredded fresh basil leaves

In a large skillet cook onion and garlic in 2 TBS olive oil until onion is soft..  Add remaining 3 TBS oil and heat through.  Add eggplant, cook 8 minutes stirring occaisonally.  Stir in the zucchini and bell pepper and cook for 12 minutes stirring occaisonally.  Stir in tomatoes and cook 5 minutesor until tender.  Stir in oregano, thyme, coriander, fennel seeds, salat, and pepper.  Cook for 1 minute.  Stir in basil and combine well.  

Ratatouille may be made 1 daay in advance.  Keep covered and chilled.  Reheat before serving. 

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Bok Choy

Bok Choy:

About:

Bok Choy is one of two varieties of leafy Chinese vegetables, the other being called nappa cabbage.  These vegetables are subspecies of the turnip and belong to the same genus as cabbage, broccoli, and cauliflower.  They are calciferous vegetables. Bok choy is often referred to as "non-heading" or non-heading Chinese cabbage.  Bok choy means "white vegetable" in Chinese and is sometimes referred to as "white cabbage".

History:

Bok choy and other forms of Chinese cabbage have been enjoyed in China for over 1500 years.  Chinese cabbage was principally grown in the Yangtze River Delta region, but the Ming Dynasty naturalist Li Shizhen popularized it by bringing attention  to its medicinal qualities.  It has been cultivated in North America for 100 years.  In the U.S., Florida, California, Hawaii, and New Jersey are key states for commercial production of both headed and non-headed Chinese cabbage including bok choy.

My Story: 

When we first started carrying bok choy in the supermarket produce department, it did not sell at all.  I suspect that most of the people who shopped our store did not know what it was.  The produce managers did not want to order it because it would languish on the shelf until it was no longer fresh and then it would have to be discarded.  One day a district manager from the district office was visiting our store.  He acknowledged that we had the bok choy and said that he knew it didn't sell very well, but he still wanted us to keep it in stock.   He explained how his wife shopped a certain store because it had bok choy.  He said she never bought bok choy  and when he asked her about it she said that she liked the store because they had everything.

Uses:

Bok choy is known for its mild flavor.  It is good for stir-fries, braising, and soups.  It can be eaten cooked or raw.    When using bok choy chop the leaf portions in 1/8 inch slices and the stems into 1/2 inch lengths for quick and even cooking.  For most health benefits let bok choy sit for 5 minutes before cooking.  Sprinkle with lemon juice just before letting it sit.  This can help enhance the beneficial phytonutrient concentration.

Nutrition:

Recent studies have identified 70 antioxidant phenolic substances in bok choy.  Its strong beta-carotene content makes it rich in vitamin A.  In fact it has higher vitamin A content than cauliflower, cabbage, Brussels sprouts and broccoli.  Bok choy  is:

An excellent source of:  vitamin K, vitamin C, vitamin A (in the form of carotenoids) potassium, folate, vitamin B6, calcium, and manganese.

A very good source of: iron, vitamin B2, phosphorus, fiber, and protein.

A good source of: cholene, magnesium, niacin, vitamin B1, copper, Omega-3 fatty acids, zinc, and pantothenic acid. 

Health Benefits:

The vitamins C and A along with manganese and zinc found in bok choy are conventional antioxidants.  Additionally, bok choy includes a wide range of phytonutrient antioxidants including flavonoids and numerous phenolic acids.  This diverse array of antioxidants provides  unique benefits.  Many of the antioxidants also provide anti-inflammatory benefits.  They not only lower the risk of oxygen based damage to your cells and body systems, but also lower your risk of chronic inflammation.   The vitamin K nit only has a role in blood clotting , but has been shown to regulate the body's inflammation response especially in relationship to our cardiovascular system.

Season:

Bok Choy is available throughout the year.  Its peak season is the middle of winter through the beginning of spring.

Selecting and storing:

Choose bok choy with firm green colored leaves and moist hardy stems.   The leaves should look fresh, be unwilted, and free of signs of browning, yellowing, or small holes.  

Do not wash the bok choy until ready to use.   It can stay unwashed in the refrigerator for up to 6 days.

So......

 Eat up!...Enjoy!...I'll show you how.

Simple but good:

Garlic Bok Choy:

1 1/2 tablespoons canola oil

2 teaspoons chopped garlic

1 lb. bok choy stalks cut diagonally and leaves cut across 1 - 1 1/2 inch 

pinch of red pepper flakes

1 tablespoon of soy sauce

1/2 teaspoon sugar.

salt to taste

1/4 cup water or chicken broth

sesame oil to taste

black pepper to taste

Heat wok and add oil.  When oil is hot add garlic and re pepper flakes and stir fry briefly (about 30 seconds) until garlic is fragrant.  Add bok choy stalks first, then leaves.  Stir in soy sauce, sugar, and salt and stir fry on high heat for 12 minute.  

Add water or chicken broth, cover the wok and simmer for about 2 - 3 minutesuntil leaves are dark green and stalks are tender. 

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Broccoli Revisited

Broccoli Revisited:

About:

Broccoli is an edible green plant in the cabbage family whose large flowering head is eaten as a vegetable.  The word "broccoli" is the Italian plural of the word "broccolo" referring to the flowering top of the cabbage plant.  It most closely resembles the cauliflower which is another variety in the same species.  Broccoli is a cruciferous vegetable.

Varieties:

 There are three common types of broccoli  including the most familiar which is the Calabrese broccoli from Calabria in Italy with its large green heads and thick stalks.   Sprouting broccoli has a larger number of heads with many small stalks.  Purple broccoli is sold in southern Italy, Spain and the UK and has a head like cauliflower but with tiny heads.  There is also what is called broccoli rabe.  Another name for it is rapini.  It has small heads like broccoli but is actually a turnip.

Uses:

Broccoli can be boiled, steamed, roasted, baked, or eaten raw.  It can be prepared countless ways.  My favorite is steamed and then sauteed in olive oil, garlic and onion. 

History:

Broccoli has its roots in Italy.  In ancient Roman times it was developed from wild cabbage , a plant more resembling collards than broccoli.  Thomas Jefferson first brought broccoli  seeds to Monticello from Italy.  He was not particularly fond of broccoli.  It wasn't until the Italian immigration of the 1920's that broccoli became more popular here in America.  The Italians knew the proper way to cook it.

My Story:

One of the dishes my Grandma Schiera would make was broccoli and macaroni.  She made it soupy with lots of oil and garlic.  My father told me that one time a cousin was eating over and asked what those floating  little green pieces were.  My father answered  that they were pieces of the broccoli, but his cousin insisted  they were bugs that came out of the broccoli when it was cooked.  My father did not like broccoli and macaroni for a long time after that.

Nutition:

Broccoli is an excellent source of vitamin K, vitamin C, chromium, and folate.  It is a very good source of dietary fiber, pentothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A, potassiumj, and copper.  It is a good source of magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and serlenium.

Health Benefits:

 One of the compounds in broccoli is a potent modulator of the innate immune response with anti-bacterial, anti-virus, and anti-cancer activity.  Broccoli has anti-inflammatory benefits, antioxidant benefits and pro-detoxification componenets.   Broccoli is usually boiled  or steamed, but may be eaten raw.  Researchers found that boiling reduces the anti-cancer compounds, but  steaming, stir frying, or microwaving has no significant effect.  Steamed broccoli is better for binding with bile acids which help the body eliminate cholesterol.   An average of 1/2 cup of broccoli per day or 2 cups twice a week is enough to show benefits.  Broccoli research has shown decreased risk of prostate cancer, colon cancer, breast cancer, bladder cancer and overian cancer. 

Season:

Broccoli is a cool weather crop that is planted in the spring or fall.  It is available all year, but peak season is March through November.

Selecting and Storing:

 Look for firm, clean stalks with tight bluish green florets, that are compact and not bruised.  Check the stems to make sure they are not too thick or hard.  Those tend to be woody.  You can peel off the outer skin of the stems and then slice it up to cook and eat with the florets.  Broccoli should have little or no fragrance.  Broccoli will keep up to ten days if refrigerated and kept moist in an airtight plastic bag.  Once it starts to get spongy you can slice off some of the bottom of the stalk and soak the broccoli in ice water to firm it up and extend the life.

So..... Eat up!  Enjoy!  I'll show you how.

Simple but Good:

Broccoli with Farfalle:

1 lb farfalle (bowtie) pasta

2 heads broccoli trimmed to florets (about 4 cups)

1/4 cup extra virgin olive oil

4 tbs butter

3 garlic cloves, chopped

1/4 tsp red pepper flakes

1/2 tsp salt

1/2 tsp black pepper

1/2 cup grated Parmesan cheese

Bring a large pot of salted water to a boil over high heat.  Add pasta and cook stirring occaisionally.  After 5 minutes add the broccoli to the pasta and cook another 4 minutes.  Drain the pasta and broccoli reserving 1/2 cup of the pasta water.  

Meanwhile in a large skillet heat the olive oil and butter over medium heat.  Add garlic and red pepper flakes and cook 5 minutes.  Add the broccoli, pasta, salt, pepper and toss.  Add some of the reserved water if necessary to make a light sauce.  Transfer to a serving dish and sprinkle with the Parmesan cheese. 

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