Monthly Archives: October 2011

Pressure Cooker Curried Rice and Beans

Pressure Cooker Curried Chickpeas And Rice

Afraid of the pressure cooker

I have a confession to make.  I've always been a little afraid of pressure cookers.  When I was growing up my mother didn't use one.  By the time I was exposed to them as a young adult, the concept seemed a little scary.

When I talked to my mother about it she told me that her mother had used a pressure cooker when she was growing up.  So I asked my mother why she never used one.  She replied by sharing a story about my Nana, my father's mother, involving a pressure cooker.  

Apparently, in the middle of cooking dinner with the pressure cooker, something went horribly wrong. There was some kind of an explosion and the lid blew off.  There was so much force involved that the lid embedded itself in the ceiling of Nana's kitchen.  

One can only imagine the horror and disbelief … and what the kitchen must have looked like.  Mom wasn't exactly sure how Nana managed to get the lid out of the ceiling.  That was the end of pressure cooking as far as Nana was concerned. Needless to say that episode was enough to convince my mother that she did not want to use a pressure cooker.  Ever.

Learning to use a pressure cooker

 Not having grown up around one neither did I.  Until now. Fast forward many years….my friend Emily at The Kindred Kitchen invited me over for dinner.  She made an amazing dinner in her pressure cooker.  She was so confident, so calm, and it was all so delicious!  I was hooked and wound up buying one of my own.

I've been experimenting with it and have discovered that I absolutely love it; it is rapidly becoming one of my favorite kitchen appliances.  Meats and vegetables are delicious, colorful, flavorful, and oh so tender.  The real prize-winning use, however, is for rice and beans, of all different flavor profiles.  It is so quick, so easy, and it comes out just right.  I absolutely love my pressure cooker and owe Emily a debt of gratitude for helping me to change my mind.  This recipe for curried chickpeas and rice is based on one that she shared with me.

Pressure Cooker Curried Rice and Beans
Print
Ingredients
  1. 1 cup chickpeas, picked over and rinsed
  2. 1 cup brown rice
  3. 1 medium onion, diced
  4. 2 cloves garlic, minced
  5. 2 tablespoons curry powder
  6. 2 cups vegetable broth
  7. sea salt and fresh ground pepper to taste
  8. 1/2 cup chopped cilantro
Instructions
  1. In the morning set the chickpeas to soak in a pot of hot water
In the evening assemble your meal
  1. Drain and rinse the chickpeas
  2. Heat the olive oil in the pressure cooker
  3. Saute the onions and garlic for a few minutes until soft
  4. Add the curry powder and stir for a moment
  5. Add the rice and stir until the rice is coated
  6. Add the broth, chickpeas, salt and pepper
  7. Lock the lid in place and bring to high pressure
  8. Reduce the heat but still maintain high pressure
  9. Cook for 9 minutes and remove from heat
  10. Let pressure drop naturally for another 5 minutes
  11. Quick release and then remove the lid
  12. Stir in the chopped cilantro and serve
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

New and improved pressure cooking

Fast forward again. After I became comfortable with using a pressure cooker a lovely new device came on the market.  The Instant Pot! I love my instant pot and it's pressure cooking capabilities. This dish works just as well in the instant pot and only needs a few modifications.

Instant Pot Curried Chickpeas and Rice
Print
Ingredients
  1. 1 cup chickpeas, picked over and rinsed
  2. 3 cups of water
  3. 1 cup brown rice
  4. 1 medium onion, diced
  5. 2 cloves garlic, minced
  6. 2 tablespoons curry powder
  7. 2 cups vegetable broth
  8. sea salt and fresh ground pepper to taste
  9. 1/2 cup chopped cilantro
Instructions
  1. Add chickpeas and 3 cups of water to IP
  2. Cook for 2 minutes
  3. Natural release for 10 minutes, then quick release
  4. Rinse well and set aside
  5. Heat the olive oil in the IP
  6. Saute the onions and garlic for a few minutes until soft
  7. Add the curry powder and stir for a moment
  8. Add the rice and stir until the rice is coated
  9. Add the broth, chickpeas, salt and pepper
  10. Lock the lid in place and bring to high pressure for 25 minutes
  11. Natural release for 15 minutes, then quick release
  12. Stir in the chopped cilantro and serve
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

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Aquaculture

Pacific threadfins in cage | photo: Haplochromis

A recent article on NPR spoke about some of the challenges facing the idea of acquaculture – in other words, farming fish.  As our appetite for fish grows it creates a market for those who want to sell it.  However producers want to sell their product the fastest, most efficient way possible at the highest possible profit.  That means starting to tinker with the food chain.

Leaving aside the issue of the horror of GMO fish here are some objections to what appears to be happening in aquaculture.  It is important to start by pointing out that this is not to oppose sustainable aquaculture;  where fish are grown in an environment that allows them to flourish symbiotically with plants, insects, other fish and aquatic life.  The objection is to the concept of huge aqua-farms; the marine equivalent of confined feedlot operations for meat animals.  The animals are fed the cheapest, most efficient product to make them get fat faster so they can be sold quickly thereby increasing profit.  No real effort is made to raise the animal humanely or sustainably, just profitably.

  1. A direct quote from the article says, “A salmon gets more nutrients from a fish in the wild than it would eating something else.”  Well that certainly makes sense.  So why would we want to feed them anything else?
  2. [Scientists] are looking into new fish feed using renewable sources, such as biofuel co-products, poultry by-products, soybeans and so on.”  Excuse me?  First, go back and read statement one above.  Then stop and think about what this says.  Biofuel co-products?  These are already fed to cattle contributing to their ill health.  And when they try to feed it to pigs the pigs don't like it.  Poultry by-products?  As far as I know poultry is not fish and I do not believe that fish should eat poultry guts, bones, skin, and feathers all mulched up into some sort of gloppy muck and then dried into pellets.  And the concept of feeding animals not fit for human consumption to other animals makes no sense either if the animal you are feeding it to will eventually be consumed. Soybeans?  We eat too many of them as it is in this country and the vast majority of what we eat is contaminated by GMO.  This doesn't even begin to take into consideration those people who are allergic to soy.  They may quite possibly now be allergic to farmed fish which I'm sure is not going to be labeled ‘this fish was fed soy.'  And so on is another statement that bothers me; it is such a blanket, open ended concept that there's no telling what they'll decide to feed the fish.  As long as it's cheap and makes profit I am sure it will somehow be deemed appropriate to feed to the fish.
  3. One of the challenges [they] face is getting a fish to eat something unfamiliar.” Then why do it?  I don't think it's healthy for the fish.  And if it's not healthy for the fish, ultimately it will not be healthy for us.  There is lots of evidence showing that grass fed is healthier both for cows that are raised that way and for those who eat those cows.  But in this country we persist in raising corn-fed beef, creating unhealthy fatty cows that we then slaughter and eat.  Now we want to do this with fish which is touted as a heart-healthy food?  I do not believe it will be as healthy a food after it has been force fed an unnatural diet.
If you eat seafood you want to print out a copy of the Seafood Watch created by the Monterey Bay Aquarium; it lets you know which fish were raised in an environmentally friendly manner.

World Food Day

genetically modified food

Today, October 16, is World Food Day.  There are many issues that can be related to our food and it's relationship to our health.  The biggest one at the moment is that of Genetically Modified Organisms (GMO).

For many years a controversy has raged about GMO.  I will admit that I am not impartial on this issue and I stand firmly opposed to the idea of GMO foods.  I do not believe we need them, I do not believe they are harmless to the environment, and I do not believe they are healthy for us.

However, leaving all of that aside, what I want to bring to your attention on World Food Day is that, for those of us living in the United States, we do not know if our food contains GMOs.  The only way to avoid them is to purchase organic products for those items that are most likely to be contaminated.  Currently the most likely contaminated foods are corn, canola, soy, cotton, alfalfa, papaya, sugar (both cane and beet sugars), and zucchini.  Currently coming to market are GMO rice, and sweet peppers.  There is also serious talk about a GMO fish and GMO apples.  Purchasing organic varieties of these foods is currently the only way to avoid GMO products.  But it extends beyond those products.  Any animal that is fed corn or alfalfa, unless it is organically raised, is in all likelihood being feed GMO versions.  That would include beef, chicken, and pork.  Any products that come from GMO-fed animals is contaminated with GMO, such as milk and eggs.  It can get very difficult to stay on top of what is being added to our food chain without our permission.

At the very least I believe we all have a right to know what is in our food.  For companies to be required to disclose the presence of GMO in their products.  At the present time there is no such requirement.  Many other countries around the world prohibit or label GMO foods, and I feel that the US should do the same. There is currently a petition circulating to let the FDA know that people want this label.  It's an important step toward preserving control over our food and our food choices.  I've signed it and I hope you will consider doing the same http://justlabelit.org/takeaction.

Garden Update

I woke up this morning to a deliciously cool morning, breezy, sunny, birds singing, perfect garden weather.    So I took myself out into the garden for a little early morning weeding and puttering around in the dirt.  

This has been a horrible year for vegetable gardening for me.  I confess I'm a wimp.  If it's raining or over 90 degrees I don't like to be out there.  We didn't get rain but we certainly had more than our fair share of extraordinarily hot days.  And we had a drought.  The end result of which is that we got peas, beans, tomatoes and hot peppers.  But the zucchini didn't grow (I had always thought it was impossible to NOT grow zucchini — shows what an expert I am), the broccoli and sweet peppers were stunted and bitter, and many of my herbs grew so poorly that I was unable to harvest anything.  I'm afraid to try to dig the potatoes, I don't think anything is there.

This morning however I was thrilled to see some things survived and are actually doing well.  Here in East Texas our Fall weather is mild enough that many folks refer to it as a second spring.  We are fortunate enough to have an extended mild season that allows us to grow another set of crops.  Given the hope that follows the soaking rain we had a week ago I'm recharged and ready to get back into the garden.

the cabbage is starting to recover
a baseball sized lemon – the only one on the tree

our eggplants are starting to fruit
the harrdier herbs survived: oregano, sage, chives, pepper basil, a curry plant and yarrow
our fig tree is producing a bumper second crop

Being outside made me realize how much I have been shut inside during the heat of our summer.  Yes, I went for walks and bike rides, but to just spend extended amounts of time outdoors enjoying the yard and my surroundings — didn't happen.  I'm grateful for the cooler weather, the opportunity to be back outside and the resiliency of mother nature.

Gotta Love Salsa!

Salsa is rapidly becoming a favorite condiment for many people.  After all there's nothing else that goes quite so well with nachos and I'm fairly certain that's a popular snack at home or when eating out.

The great thing about salsa is that it can be made so many different ways, with fruit, spicy, mild, any way you like. Defined as a fresh relish it's readily available on grocery store shelves.  However, it's so easy to make at home, and so much tastier, that I prefer to make it myself.

One of the great things about salsa is the way the flavors can be combined to make a condiment to accompany just about any dish. Fruit flavors, such as peach, pineapple, mango, and many more.  The heat can be adjusted depending on how many chilis you do (or don't) use.

Don't just serve it with chips, depending on the flavor profile you can pair salsa with many different foods:

  • on top of baked potatoes
  • mixed with brown rice and beans
  • as a salad dressing
  • on top of meatloaf
  • with scrambled eggs in a taquito
  • with baked chicken
  • in a TexMex lettuce wrap
  • poured over cream cheese for a dip
  • with baked fish
  • use your imagination.....the possibilities are endless
 
Here's a basic salsa recipe for you, play with it and make changes however you like, there's really no right or wrong with salsa.
 

Basic Salsa

Ingredients
  

  • 8 tomatoes, seeded and chopped
  • 1 medium red onion, diced
  • 1 red pepper, seeded and chopped
  • 3-4 cloves garlic, minced
  • 1 bunch cilantro, minced
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon cumin powder
  • 1 tablespoon lime juice

Instructions
 

  • Mix all ingredients together and serve.

Sprouted Flours

sprouted spelt and chia bread | photo:  wattle12

I recently received a question from Hope who wanted to know about sprouted flours (specifically spelt) and how to use them.

Sprouted flours are a very healthy way to go.  Sprouting essentially deactivates some of the enzymes that can interfere with nutrient absorption.  The grains are sprouted, dried at very low heat, and then ground into flour.  If you do not own a mill (I like both the Blendtec and WonderMill) you can purchase sprouted flours from a number of different sources.

Sprouted flours can be easily interchanged with traditional flours one for one.  There is a difference between the fiber content so if you are switching it for all-purpose flour you'll need to make some adjustments to the moisture content as well as to how long it may take to rise.

Regarding her question about spelt specifically, it is a grain similar to wheat but lower in gluten content.  Some people who do not digest wheat well find spelt to be an acceptable alternative.  For those who have celiac disease or gluten intolerance, spelt still needs to be avoided as it does contain gluten.

To Your Health Sprouted Flour Company has some delicious looking recipes on their website which specifically call for sprouted flours.

World Egg Day

October 8 is World Egg Day.  Over the years eggs have gotten a bad rap. We've been told that we shouldn't eat them, or we should eat them but throw out the yolks, now they're okay to eat (avoiding problems with suppliers that is).  I think a lot of people are still very confused about eggs and whether they are okay to eat.

Eggs are a great food.  Yes, they have cholesterol in them, but it's healthy cholesterol and something that our body knows how to process.  A single egg also contains six grams of protein for only about 70 calories.  That's quite a nutritional package.  They also provide brain-boosting choline as well as lutein which can be helpful in protecting against cataracts and macular degeneration.

Just as important, eggs are delicious, versatile, and easy to prepare.  In honor of World Egg Day, here's a recipe for a Breakfast Quiche Muffins modified from the excellent Crustless Quiche recipe by Jeffrey Smith.

Breakfast Quiche Muffins

Ingredients
  

  • 4 slices preservative free bacon, cooked and crumbled
  • 1 cup mushrooms, diced and sauteed
  • 2 spring onions, diced
  • 4 eggs
  • 1 cup organic cottage cheese
  • 1 cup shredded organic cheddar cheese
  • 1/4 cup brown rice flour (can use whole wheat if GF is not a concern)
  • 1/2 teaspoon baking powder
  • generous pinch of salt

Instructions
 

  • Preheat oven to 400 degrees F
  • Grease two muffin tins and set aside
  • Beat together eggs, cottage cheese and 1/2 cup cheddar cheese
  • blend in bacon, mushrooms, and spring onions
  • In a separate bowl whisk together dry ingredients before adding to mixture
  • Spoon mixture into muffin cups
  • Top with remaining shredded cheese
  • Bake until tops are golden and quiches are slightly firm when touched 15-20 mins
  • Remove from oven and cool in the tins for 5 minutes before serving

Notes

Notes:
  • These can be frozen and reheated at 400 degrees F for 5-7 minutes
  • It is possible to use other vegetables
  • Add 1 tablespoon chopped fresh herbs for added flavor



Healthy Halloween HMN roundup

Healthy Halloween

It was another great, fun-filled twitter party over at the Holistic Moms Network where it happens to be Holistic Living Month. The theme of the evening was the upcoming Halloween festivities; the tweets and links were flying fast and furious.  

Here's the roundup:

Candy info

For those who are looking for alternative Halloween candy choices that are not loaded with artificial colors, HFCS, or other nasty ingredients

  • Consider getting supplies from the Natural Candy Store, as they put it, “all of the fun, without any of the funny stuff”  
  • Another company, Yummy Earth, also sells organic candy  
  • Here's an article I wrote about healthier choices for Halloween 
  • It turns out some families don't give candy but give gifts instead such as Smencils, healthy juice boxes, or stickers  

Candy switches

For those who are more interested in the fun of dressing up and socializing but don't want their children to eat the candy they receive there were a lot of suggestions about what to do with all of it:

  • The Switch Witch book seemed to be a popular suggestion
  • Reverse Trick-or-Treating was another popular idea and one that I wish I had known about when my kids were young
  • The idea of Candy Experiments looked interesting although I'm sure a fair amount gets eaten on the way to the laboratory 
  • Donating the candy is one way to get it out of the house – many dentist's offices will buy back the candy at so much per pound
  • Saving the candy and using it to decorate gingerbread houses for the winter holidays is another idea to use it up

Decorations

The topic of holistically eco-friendly decorations came up.  
  • Of course decorating with gourds, branches, and leaves is one idea but there were some other ideas mentioned that tied into this theme as well
  • The use of eco felt is something that I had not been aware of, what a great product and one that can be used anytime, not just for Halloween
  • One mom mentioned saving all the handouts and fliers from the beginning of the school year and using the backs to make shapes and decorations.  I can see that this would be great for paper chains, paper lanterns, and other paper crafts 

Costumes

Of course, it wouldn't be Halloween without the costumes:
  • Thredup is a company that allows families to swap kids clothing and more.  
  • Thrift stores can be a great way to find neat clothing to use for costumes
  • Ideas for homemade costumes
  • A cute picture of a Fair Trade Banana costume
  • Recycled costumes
  • And let's not forget the makeup and more makeup  

Fair Trade Month

It turns out that October is also Fair Trade Month so there was a fair amount of information about that as well:
However you choose to celebrate the holidays, make it fun, happy, and healthy.
restoration

Restoration

I've just gotten back from a vacation to Laramie, Wyoming.  I was looking forward to the trip as I've never been to Wyoming and we were going to visit one of my husband's friends.  In truth I got far more than I bargained for.  It was a wonderful trip, the effects of which are still resonating in my spirit.

The scenery was absolutely amazing.  Broad swaths of prairie land over what once was the bottom of a prehistoric ocean, bordered on all sides by majestic looking mountains.  The scenery had a wild sort of beauty, desolate and yet attractive at the same time.

The altitude took a little getting used to; we live at 64 feet above sea-level and here we were walking around at a base of 7,200 climbing up at times over 12,000.  It literally took our breath away.

While we were adjusting to the altitude and spaciousness of Wyoming we quickly came to realize that we had virtually no cell service and the internet was very spotty.  After one abortive attempt to check email I gave up.

In retrospect that was one of the biggest gifts of the trip.  Completely disconnecting from personal technology allowed me to focus more on the beauty surrounding me.  Hiking through varied terrain, enjoying the glorious color of the aspen groves, and spotting unusual-to-me animals was a treat beyond words.

The night-time was just as much of a treat as the day.  With virtually no light pollution I had the best view of the night-time skies since we went camping years ago in the California desert.  I could see the Milky Way in all of it's glory, brilliant diamond-light stars that are invisible from my home in Texas, and the vastness of a sharp, clear, dark sky.

The nights were deliciously cold and we slept with the porch door open to allow the breezes in.  One evening I woke up in the middle of the night to the chorus of coyotes calling across the valley. It was a shivery-delightful moment.

On our next to last day on vacation as we were hiking I realized I felt more relaxed than I had for a long time.  I also realized that for the first time in a long time I was simply doing one thing, enjoying the moment.  I've come to realize that I need to work a little harder to hold on to that moment and to seek similar opportunities within my day-to-day life.  Often we become so overwhelmed by the requirements of our modern lives that we forget to slow down, disconnect from technology, and reconnect with our surroundings.  To stop multi-tasking and recharge by finding that quiet spark within each of us that simply is.

I plan to make it a regular part of my day to spend some time sitting quietly and letting go.  Getting rid of the stress and tension that builds up all to quickly when we push ourselves to be uber-productive.  Remembering that feeling of calm that came with disconnecting has gotten me to recommit to at least one day a week when I can repeat the experience.  I think I'll feel better for it and I'm guessing I'll be happier too.