Beans 5 Ways Part 2: Hoppin John!

I've pulled out the black eyed peas.  I soaked them 6 hours.  Now I'm ready to make some Hoppin John!

 

Black Eyed Peas

  I've had black eyed peas once, that I can remember, but for some reason I keep a bag in my pantry.  The traditional dish looks simple enough, a lot like your basic pork and beans, except the beans are white and black.  I found some beautiful pictures of Hoppin' John and then I found a step by step illustrated recipe.  It takes the traditional black eyed peas and then dresses them up with extra veggies, spices, and rice.  It looks yummy! 

I used a little bit from both The Pioneer Woman and Garden and Gun recipes.  I bought a ham hock and I also had bacon in the fridge, but I decided to just use the bacon this time and put the ham in the freezer for another day.
 Black eyed peas are more like a pea. They only take six hours to soak and about 1/2 an hour too cook.  They can also be cooked without soaking if you bring them to a boil and simmer for a couple hours, this could be perfect for use with a crock pot and ham hock.

And now for my first mistake.  I started my onions first, by sauteing them in olive oil while I chopped the peppers.  Then I remembered that I wanted to cook it with bacon, meaning the olive oil was overkill, and by the time I got my peppers chopped my onions were soft and the bacon was boiling in the juices instead of browning.  I highly recommend frying the bacon in your pan then adding the onions. 

At the grocery store I found a bag of tricolor

mini sweet peppers on sale, so I got that and a big poblano pepper.  I love cooking with colors!

Into the Pot!

Don't Forget the Rice!  I used a whole box of chicken broth, and in the end I had a lot of extra liquid.  I suspect that adding a cup of rice at the same time as the beans should even things out, and you wouldn't have to cook your rice in a separate pot....I'll have to try that next time.

I think things went pretty well.  I didn't originally use much hot spices, but I think spicier is better, so I'm adding Tabasco the my recipe.  I'm fairly certain that this is a dish that tastes best on the second day.  Tomorrow, I'll be serving mine over jasmine rice.  

Here's my final recipe for your consideration....

 

Soak 1 pound black eyed peas 6 hours.

In a large pot:
Fry 1 pound chopped bacon.
Add:
1 chopped onion
1 mashed clove garlic
1 large green chili (poblano)
6 mini sweet peppers
1 chopped celery heart
2 cups chicken stock(just enough to cover the beans, or try 1 cup of rice, 4 cups broth)
2 whole bay leaves
generous black pepper, and Tabasco
salt to taste

Bring to boil, simmer until beans are tender.  (about one hour) Remove the bay leaves.

Serve With Rice, or Cornbread

see also:
Beans 5 Ways:
Garlic Sausage Lentils
Hummus
Ramjah
Adzuki Bean Paste

My Northwest Garden: March 2013

Red Onions?

I'm so excited to get my garden back to work! Last month we prepared the raised beds, transplanted raspberries, and did some pruning, but I only planted red onions. -those have actually already started to grow! We've got some perennials budding, and my crocuses are almost through blooming. Spring is coming to Oregon!

Three Happy Hens

The chickens are getting one last peck at the garden. They love looking for bugs in the compost.

Before

Today we will be tilling our compost into the ground and planting some early seeds. Our compost is a mix of mostly rabbit poo, leaves, coffee grounds, fruit scraps, chicken poo, and last year's garden beds. Once tilled it looks beautiful! Salad Greens, Beets, Carrots, and Radishes are going in the ground today!

After

Finished.. for now.  March 9th

Here's a great link to the OSU Garden Calendar

March 11th, makeshift painter's plastic drop cloth blanket.

March 15, Salad Greens!

"The Fast Diet"

The Fast Diet:  Have you heard of this weight loss plan?  I hesitate to call it a diet because I'm not sure if it's something you could continue forever.  However it may help get off the extra weight while also practicing a healthy diet for life.  I saw it on ABC the other night:

  Watch More News Videos at ABC

http://thefastdiet.co.uk/

Basically it goes like this:  They say you can eat, "whatever you want," five days a week.  The other two days you cut your calories to 25% of your daily recommended intake.  If you don't binge the other five days you end up cutting an average of  21.4% per day.  For a 2000 calorie diet you'd be cutting about 428 calories per day or  3000 calories per week.  In theory, a person can lose about a pound a week that way.
I looked this up on WebMD too, you can check out thier article on the safety and effectiveness of fasting diets.
Fasting has been around for a long time, for medical and religious reasons.  Here's the Wikipedia article on fasting.  This 'diet' is probably better described as caloric restriction,Wikipedia has a great article..  There are many proven and suspected health benefits of responsible caloric restriction.  Weight loss is an obvious one, but also improved cardiovascular health, and memory.  The Cons of continued caloric restriction are mostly the results of losing too much weight, or becoming obsessive about food.
 I worked at a natural food store for a while, so I heard about fasting and detoxing regularly.  I even tried a cleanse once.  It was a complete turn-around from the way I had been eating, and I knew half as much about nutrition as I know now.  I just followed the menu my roommate gave me.  It was awful.  I ate nothing but raw fruits, veggies, a few nuts, and a little olive oil for three days.  That much fiber meant that for the first two days I had to stay close to a bathroom.  The next step would have been a liquid only diet for a few more days.  I never made it that far.  It was just too much for my body to take.  I felt completely run down, actually sick, and I was craving carbs and protein in a bad way.  I gradually started eating normal again after that, and it took a few days to recover.  I know now what I did wrong.  For one thing I was eating really bad and drinking too much, on a regular basis, and for another the diet just didn't give me the right balance of nutrients my body needed.  I listen a lot more closely to my body these days.

I decided to try the 5:2 plan for myself...or rather to research and experiment with it.  I tried one day aiming for 500 calories....Here are my posts on MyFitnessPal :

• 
  ElizabethOak Have you guys heard about the 5:2 fasting diet? 500 calories, two days a week, eat normally rest of the days....the science looks good and fasting has been around. I'm gonna see if I can even do 500 today....might buy the book.

  • ElizabethOak Well today also happened to be the day my dear husband finally decided to work out again...this is getting complicated
  • ElizabethOak Ok, I survived. I'm hungry. But there's food in my guts. Cutting 1500 calories was only a little harder than cutting 500. I'm sure the exercise helped since I could eat and still get a super low net intake, plus it distracts from the hunger. On the forefront of my mind: I get to eat sensibly tomorrow.]

  That's it, typos and all, for the day I ate a Net 235 calories.  Now, I also worked out pretty hard that day.  The working out really helped ease the hunger.  Since I actually took in 1078 calories, it is hard to call that a fast, but at the end of the day MyFitnessPal gave me a warning that cutting too many calories is dangerous.  I have to say I've never enjoyed broccoli stalks as much as I did the one I ate while preparing dinner that night.  I usually throw that to the dogs, but I ate it like, well, a hungry dog.  
The next morning, that is this morning as I am typing tonight, I wrote this:
[This morning I feel nothing short of inspired. Waking up I watched as my thoughts came together from the muddled cloud of my dreams and the puzzle of my reality fell into place.  Sitting drinking coffee I meditated on the dangers of the flood of information we see everyday.  The idea that there is nothing we [can] truly believe that we did not experience first hand.  I imagined the internet as the great connectedness that is the closest thing to speaking to the universe that has been invented in human history.  Even as the words pour out I can see them as the ramblings straight from the depths of my brain.  There are little mistakes I'm making in grammer spelling, and typing effeciency.  It's a very odd feeling, somewhat akin to being high yet still being connected to reality. 
As I type this I am also frying turkey sausage and eggs for breakfast.  I am excited to eat again well again, but I am very intrigued by the way I feel now.  I have more research and testing to do before I endorse this diet, but so far I think the pros outweigh the cons.]  -All that was written with a head free and light.  It's several hours later now, and the best way to describe the change after eating normally is that I have been weighed back down to a safe and grounded position.  Compared to overeating the difference is awesome.  Overeating gives me a serotonin spike but a stuffed and heavy body, under-eating allowed me to feel lightened up physically and mentally.  It certainly isn't for everyday, but it was a new experience for me.]
What I wild ride.  Tonight, just like the lady in the video, I see that my appetite just wasn't what it was a couple days ago.   I'm still thinking about buying the book, but I can only recommend that you do your own research, talk to your doctor, and listen to your body.
Please keep in mind that the Fast Diet is potentially dangerous, as they say, 'Always consult your doctor.' 

Beans 5 Ways: Part 1

I've got a plethora of dried beans (and peas).  I've bought them for emergency food, camping, and just because they're cheap food with an excellent nutritional profile.  The only problem is I just don't use them.  They sit in my pantry getting older, and taking up space....So, in the next few weeks I am going to try some new recipes, and hopefully add a few to my repertoire.

Chick Peas

  I'm probably most excited to try hummus.  I Love hummus.  My favorite hummus comes from Cafe Soriah in Eugene, but alas I do not think they're going to share thier recipe.  I'm going to have to take my chances with a promising recipe I found online here.  For those of you that don't know, hummus is basically a puree of chickpeas and mashed sesame seeds(tahini), with lemon juice, cumin, and garlic.   It's a great savory spread or dip.  (go to: Hummus)

Kidney Beans

  Kidney beans are great, on salad, in chili, or just with salt...but I don't usually take it any further, and I usually use canned beans.  So I'm going to try my hand at this Ramjah (kidney bean curry)...I don't often eat or cook Indian food, but it sounds soo good.

Lentils

  I've got some Bob's Red Mill soup and rice mixes that include lentils, and they are pretty darn good, and make a great easy meal.   Rachel Ray has a simple looking recipe for Sausage with Garlic Lentils that I'm going to try.  Her foods always look amazing, if a little fatty for everyday meals.  I think I'll use the al fresco pre-cooked chicken sausage that I can get at WinCo. (go to: Garlic Sausage Lentils)
 

Black Eyed Peas

  I've had black eyed peas once, that I can remember, but for some reason I keep a bag in my pantry.  The traditional dish looks simple enough, a lot like your basic pork and beans, except the beans are black and white.  I found some beautiful pictures of Hoppin' John and then I found a step by step illustrated recipe.  It takes the traditional black eyed peas and then dresses them up with extra veggies, spices, and rice.  It looks yummy!  (go to: Hoppin John!)

Red Azuki Beans

  This is probably going to be the strangest one for me.  I've had things stuffed with bean paste before, from the Asian food store, they all seemed over-processed and just weird.  I'm hoping that by making it myself I can get that idea out of my head, and maybe my family will actually enjoy it.  The recipe I've found is well written and seems simple...

  So, there it is, If you want to play along just click on the links above ^
In Part 2, I planned to go into detail about my first recipe.....Hummus....I've got everything but the tahini, fresh lemons and parsley.  Unfortunately they don't sell tahini at my regular store...So check out Part 2: Hoppin John!
Part 3: Garlic Sausage Lentils
Part 4: Hummus
Part 5: Ramjah
Part 6: Adzuki Bean Paste

Eating Well

I had hoped to make this a list of gourmet recipes....then I did some research and soul searching, and discovered something very important- I am not a chef.  I only use recipes for things I've never tried and for pastries.  When I do use recipes I often eyeball the portions and make new stuff up as I go.  I have no real recipes of my own to share.  However I have been cooking in some form or other since I was a kid.  From quesadillas and peanut butter and jelly, to high end restaurant kitchen work, all the way back home to feeding my family three healthy meals and snacks.  
So here's some ideas for lighter foods with comfort food flavors:

• Add a premixed seasoning to cooked veggies or salad to give it the flavor you're craving.  You can add these seasonings to any dish to give it extra flavor without compromising nutrition.  For example:
• Steamed Broccoli with pizza seasoning and a sprinkle of shredded Italian cheeses
• Sweet Potato wedges baked with a little olive oil, sea salt, and Italian seasoning
  (keep your portions small for this one)
• Salad greens, tomatoes, feta, and dried garlic and herbs, salt and pepper
• You don't need to add sugar, fat, or flour to get an awesome desert.  The most important ingredient is often the fruit!  
• Pumpkin puree and Apple sauce with pumpkin pie spice
• Raw or Baked Apples with cinnamon
• Berries, frozen, hot, or anywhere in between
• Fresh Fruit salad. Not canned in syrup!
• Smoothies!  Just add your favorite fruit and crushed ice
• Some things I do almost every day, for my chocolate fix:
• Mocha: 1 mug of coffee and about 1 Tbsp cocoa powder, 1/2 Tbsp honey, less than 1/4 C 2% milk. about 65 calories/cup
• Mocha frappe: 1C cold coffee, 1/2C crushed ice,  1/2Tbsp cocoa powder, 1 serving chocolate protein shake or chocolate nutritional shake.  blend. about 150calories
• For meals:  watch your portions, skimp on carbs and fats, double the veg!  here's a few regular dinners in my house:
• Baked herb chicken breast, brown and wild rice cooked with bouillon, and green beans from the garden.
• Easy Three Bean Chili: 1 sauteed onion, 1 can each of black, pinto, kidney beans, and vegetarian chili, add chili powder, cumin, and salt to taste.  
• Rabbit Stew: Super easy in a crock pot- meat from 1 rabbit (or chicken), 2 potatoes (or turnips), 1 onion, and 2 cups carrots, all coarsely chopped .  Cover with 1 box chicken broth, cook on high. When potatoes are cooked but still firm, add 2-4 cups green veggies (celery, leeks, kale).  Season with parsley, salt, pepper, and whatever you like.   
  
     

BONUS:
Our Valentine's Day Menu
Pan Cooked New York Steak on a bed of Kale with Quinoa and Brown Rice
Strawberries in Sparkling Wine
Popcorn, Air Popped with Olive Oil and Sea Salt


Resources
What's In Season?
Circle h Organic CSA
All About Kale:Video
5 Most Common Mistakes When Cooking Quinoa
The Perfect Steak - Heston Blumenthal
How to Cook a Steak in a Pan - Gordon Ramsay
caramelized-pancetta-and-fennel-salad-recipe
myfitnesspal.com



It was delicious!

on GMOs

Please Read this article about Genetically Modified Organisms in the everyday foods of Americans. Bottom line, they aren't good, they are probably really bad, and they are everywhere. The more we reject them the less they will be used. There is a lot of information out there but this article puts it forward clearly.....

Read it here --->Better Nutrition :: Features :: Feature Articles

I've extracted my favorite parts \/

"According to the United States Department of Agriculture, 93 percent of all soybeans, 78 percent of all cotton, and 70 percent of all corn grown in the United States in 2010 were genetically modified to be herbicide tolerant."

"The one and only published GM study on humans revealed that in some people, herbicide-resistant genes from soybeans transfer into the DNA of bacteria living inside the intestines—and continue to function. “This means that long after we stop eating GMOs, we may still have potentially dangerous GM proteins continuously produced inside of us,” says Smith."

"How to Avoid GMOs

TIP #1: BUY ORGANIC
Certified organic products cannot intentionally include any GMO ingredients. Buy products labeled “100% organic,” “organic,” or “made with organic ingredients.” You can be doubly sure if the product also has a Non-GMO Project Verified Seal.

TIP #2: LOOK FOR NON-GMO PROJECT SEALS
Products that carry the Non-GMO Project Seal are independently verified to be in compliance with North America’s only third-party standard for GMO avoidance, including testing of at-risk ingredients.

TIP #3: AVOID AT-RISK INGREDIENTS
If it’s not labeled organic or verified non-GMO, avoid products made with ingredients that might be derived from GMOs. The top GM food crops are:

• Corn (as in cornmeal, cornstarch, corn oil, and other corn-based ingredients)
• Soybeans (as in soy protein, soy milk, tofu, soy lecithin, soybean oil, and other soy-based ingredients)
• Canola (as in canola oil)
• Cottonseed (as in cottonseed oil)
• Sugar Beets* (as in “sugar” in an ingredient)
• Most Hawaiian papaya
• A small amount of zucchini and yellow squash

Also, beware of dairy products, which may be from cows injected with GM bovine growth hormone. Look for dairy products labeled “No rBGH or rBST” or “artificial hormone-free.”

* GM sugar beets have been introduced into our food supply but are involved in legal challenges that could eventually take them off the GMO list. In the meantime, read labels and understand that if a non-organic product made in North America lists “sugar” as an ingredient (as opposed to pure cane sugar or evaporated cane juice), then it is almost certainly a combination of sugar from both sugar cane and GM sugar beets.

tip #4: Use non-GMO Shopping Guides
Download either the new Non-GMO Shopping Tips brochure or redesigned Non-GMO Shopping Guide at nongmoshoppingguide.com to help you identify and avoid GM foods and hidden GM ingredients on food labels. If you have an iPhone, download the ShopNoGMO guide for free from the iTunes store.

Source: Non-GMO Shopping Guide, nongmoshoppingguide.com, by the Institute for Responsible Technology.

To stay informed on the latest news on GM food, including the most recent developments on alfalfa (used as animal feed), sugar beets, and salmon, visit responsibletechnology.org and gmwatch.org."

---

Celebrate The SEASON!

It bothers me that I was raised Christian and therefore not allowed to celebrate the 'pagan' holiday of Christmas. Now I'm atheist and everybody keeps saying it's Jesus' Birthday. sigh* I've done the research, nobody can know for sure when (or if) that Jesus was born, 

but it was not likely in December.

And what is with this Santa Lie? Tooth-fairy, Easter Bunny, Angels? Come on, if you don't believe it why are you telling your kids it's real. I don't lie to my daughter. Sure, anything is possible, but I'm not gonna tell her to believe something that I don't.

Here's what I know. As of December 21st the Sun is returning to our days. Christmas Decorations, Songs, and Stories are often heartwarming. For Me Christmas is a great day to Celebrate Light, Generosity, and Family in the cold and dark of winter.

Celebrate your god when and how you choose, but next year Please Don't tell Me to put the Christ in Christmas!  
http://en.wikipedia.org/wiki/Christmas
http://www.whychristmas.com/customs/25th.shtml