Week in Food
Edibles I make and like.
Tasty in the mouth, good for the body.
I recommend your ingredients be organic.
EAT IT! (AGAIN)
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Two Cheese, Pinot Nior Wednesday - Tastes Good
There is a cheese I’ve often had that comes in a white rind with a luscious cream between it and the white flaky center that guarantees to be delicious. Although I know it’s not a cow’s milk, I haven’t paid enough attention to be certain of it being sheep’s or goat’s milk, what region it comes form or any other details. I recently heard that goat’s and sheeps’s milk cheeses from the Pyrenees mountain regions are particularly wonderful. When the disinterested sales person at Whole Foods assured me he had no Pyrenees cheeses, I decided to buy both a goat’s and sheep’s milk cheese from Spain, that bore the aforementioned characteristics hoping one would be a Pyrenees.
I paired my Caña de Oveja and Caña de Cabra with a cheap Pinot Nior from Moldova, by Apollo Creek. The wine together with both cheeses was heavenly. Neither turned out to be from the Pyrenees region, but both were very good, both only mildly pungent. The Caña de Oveja sheep’s milk however was incredible. It was richer, woodsy-er and much more complex. I can now understand why people eat cheese for dessert, it’s as if part of this cheese ripened into honey. It seems that it’s the sheep’s milk I should seek out. Perhaps now I need to narrow down a region?
Caña de Oveja is an unusual soft-ripened sheep’s milk cheese from Murcia, an area known primarily for goat cheese, caña de oveja ripens from the outside in, so it should be soft and luscious under the rind. Expect mushroom aromas and a tangy finish.
Caña de Cabra is creamy and mild but has a full and happily satisfying flavor. Tangy citrus notes balance the rich creaminess of the cheese and there’s a fleeting hint of deep woods’ mushrooms that grow in shady spots.
The Caña de Oveja seen on the right. No contest.
BENEFITS
Cheese has lots of calcium. Calcium Helps Prevent Colon Cancer, Osteoporosis, Migraine and PMS. Also is best known for its role in maintaining the strength and density of bones. In a process known as bone mineralization, calcium and phosphorus join to form calcium phosphate. Calcium phosphate is a major component of the mineral complex (called hydroxyapatite) that gives structure and strength to bones. Calcium also plays a role in many other vital physiological activities, including blood clotting, nerve conduction, muscle contraction, regulation of enzyme activity, cell membrane function and blood pressure regulation.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=121
Moderate consumption of wine is associated with a longer and healthier life than that of abstainers (an observation supported by a great mass of published evidence). While at least half of the benefits associated with wine consumption appear to be derived from the alcohol itself, there are other components of wine that contribute to the same benefits.
Alcohol’s health benefits chiefly favor the cardiovascular system, and are dramatically reflected in reduced risks of atherosclerotic heart attacks, ischemic strokes and limb amputations due to compromised blood supply. Most intriguing are the poly-phenolic flavonoids, also known as antioxidants… found in grapes, chiefly the skins, their concentrations tend to be higher in red wines (when skins are included in fermentation) than white (when skins are culled).
http://www.thewinenews.com/aprmay00/comment.html
Apollo Creek, Moldova: http://www.snooth.com/wine/apollo-creek-pinot-noir-2008/
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Polish Sauerkraut
If you live near a Polish deli, Skalniak makes a very good basic homemade style sauerkraut. I’m not sure why the English translation on the label reads “processed sauerkraut”, the Polish text below read “home style recipe”.
To be sure you have a quality kraut you may want to look into making your own. From what I know it simply requires layering raw chopped cabbage with salt in an air-tight jar and letting it sit in a dark place at room temperature until it has fermented. I am actually looking into doing this myself and will post my results once I’ve made a first batch. Or get this book: Wild Fermentation: The Flavor, Nutrition, by Ellix Katz
To take advantage of saurkraut’s ability to promote the growth of healthy bowel flora, take a daily spoonful on an empty stomach and wait a half hour before eating other food.
BENEFITS
Raw sauerkraut will increase your libido!
Traditionally it has been used to treat constipation and to aid gut function. It is also rich in enzymes that can aid protein digestion and the health of your liver. Sauerkraut is a good source of Calcium and Magnesium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Iron, Potassium, Copper and Manganese.
Archaeologists have discovered that fermented plant foods were first consumed by prehistoric hunter gatherers. The Chinese have been fermenting cabbage since 200 BC, and traditionally used sauerkraut juice as a cure for many common ailments. The Romans carried barrels of sauerkraut to prevent intestinal infections on long excursions, and Genghis Khan is said to have transported pickled cabbage to Europe in the 13th Century.
Apart from its deliciously tangy flavour, sauerkraut offers remarkable health benefits. The fibre and lactic acid bacteria improve digestion and promote the growth of healthy bowel flora, protecting against many diseases of the digestive tract. Finnish researchers recently reported in the Journal of Agricultural and Food Chemistry, that the fermentation of cabbage produces compounds called isothiocyanates which appear protective against cancer.
http://www.thehealthbank.co.uk/nutrition_articles/sauerkraut.html
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EASY Swedish Sunflower-Flax-Sesame Bread
Making this bread is almost entirely hands off. You throw the ingredients together, let sit overnight and throw it in the oven after about 12 hours. Crispy on the outside, soft and hearty in the middle. And as if flavor wasn’t enough, if you’re having any blockage, this bread will help clear you straight though. You can’t buy bread like this.
GET
- Tbsp. fresh yeast (or a packet of dried)
- 3 cups lukewarm water
- 1/4 cup sunflower seed
- 1/4 cup flax seed
- 1/5 cup sesame seed
- pinch sea salt
- 1 1/2 cups regular spelt flour
- 1 1/2 cups coarse spelt flour (if you only have one kind of spelt flour that’s fine too)
PREPARE
I have not made this bread in a while, but it is very a intuitive process. First blend a little warm water with the yeast, add salt and then flour mix well, add water slowly, continue to mix well. Fold in seeds and mix well again. Reserve some sunflower seeds to sprinkle on top of the loaf. Pour dough into a well greased pan - i like to use pure butter.
The ingredient proportions here are estimated. You may need more or less water. You want a thick, sticky consistency. Be alert and add water slowly. If you pick up the dough it should drip like thick honey. You can add your own desired amounts of seeds and add other nuts. Just keep in mind that if you have a lot of seeds they suck up moisture, so give it a little more water. If you’re not sure if the dough is too dense, er on the safe side and again add more water. You don’t want the bread to be dry! I will make this again soon and update a more precise ingredient ratio.
After you do this once it will be a breeze. Altogether this will take you about 15 min. Then, place the bread in a place where it won’t get a draft. The fridge is fine, but so is a cupboard. Cover the loaf with a clean dish rag.
BAKE
In the morning, heat the oven at 350 degrees, bake for 55 min. To check the bread poke with toothpick or fork, if it comes out pretty dry, then cover the bread with the dish rag and leave to cool for 20 min. If the toothpick comes has a bit of sticky dough on it, bake another 10 more minutes. Preferably with a baking sheet to cover the top so that it doesn’t burn.
If the bread turns out too moist on your first try, it’s no big deal, just toast your slices and that will take care of it. Plus it will stay moist all week!
Keep the bread wrapped in your clean dish rag or a paper bag, don’t keep it in plastic. It’s also better to keep at room temperature.
Enjoy!
BENEFITS
Flax Seeds:
Flax Seeds are rich in alpha linolenic acid (ALA), an omega-3 fat that is a precursor to the form of omega-3 found in fish oils called eicosapentaenoic acid or EPA. Research indicates that for those who do not eat fish or wish to take fish oil supplements, flaxseed oil provides a good alternative. Linolenic acid has positive effects on numerous physiological processes and health conditions.
http://worldshealthiestfoods.com/genpage.php?tname=foodspice&dbid=81
Sesame Seeds:
A very good source of manganese and copper, but also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.
Sesame seeds are a very good source of copper and a good source of magnesium and calcium. Just a quarter-cup of sesame seeds supplies 74.0% of the daily value for copper, 31.6% of the DV for magnesium, and 35.1% of the DV for calcium. This rich assortment of minerals translates into the following health benefits…
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=84
Sunflower Seeds:
Supply significant amounts of vitamin E, magnesium and selenium.
http://worldshealthiestfoods.org/genpage.php?tname=foodspice&dbid=57
Spelt:
Spelt is an ancient grain that traces its heritage back long before many wheat hybrids. Many of its benefits come from this fact: it offers a broader spectrum of nutrients compared to many of its more inbred cousins in the Triticum (wheat) family. Spelt features a host of different nutrients. It is an excellent source of vitamin B2, a very good source of manganse, and a good source of niacin, thiamin, and copper. This particular combination of nutrients provided by spelt may make it a particularly helpful food for persons with migraine headache, atherosclerosis, or diabetes.
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Scrumptious Steel Cut Oats
GET
- 1 cup Steel cut oats
- 2 table spoons butter
- 1 cup milk
- 3 1/4 cup filtered water
- 1 teaspoon fresh grated nutmeg
- 1/2 tsp sea salt
- cinnamon, crushed walnuts and raisins
- or blueberries
- or pear and walnuts, or pecans
- grade B maple syrup
COOK
Melt butter in large pot, add oats and saute for a few minutes, stirring frequently. Add water, then milk and salt. Bring to a boil, immediately lower heat to medium simmer for about 30 minutes. Stir frequently.
Once the liquid has mostly evaporated, at about 5 minutes to finish, add nutmeg and seasonings of choice (cinnamon, raisins /blueberries.) If you want top add pear, use a ripe, soft pear, cubed and lightly toss with the oatmeal once done cooking. If you will be to including nuts, add them shortly after you’ve begun to simmer the oats. Or even better add them in the beginning and toast them in the butter along with the oats.
Place in a bowl and top with maple syrup and milk to taste.
OPTIONAL
To make this vegan and low-fat, you can eliminate the butter and milk completely from this recipe. I just happen to love rich food, but I have made steel cut outs by simply boiling them in water, they are also very good. Add 4 1/4 cups of water to one cup of oats. Bring to a boil, lower heat and simmer for about 30 min. Follow the same instructions as above to add fruit or nuts. Then top with whatever milk substitute you like for a touch of creamy-richness. Almond milk would be a delicious and healthful option.
BENEFITS
Antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol… Significant Cardiovascular Benefits for Postmenopausal Women… Enhance Immune Response to Infection… Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. Since 1963, study after study has proven the beneficial effects of this special fiber on cholesterol levels.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54
Maple syrup is a good sweetener to use if you are trying to protect the health of your heart. The zinc supplied by maple syrup, in addition to acting as an antioxidant, has other functions that can decrease the progression of atherosclerosis. Zinc is needed for the proper function of endothelial cells and helps to prevent the endothelial damage caused by oxidized LDL cholesterol and other oxidized fats.The trace mineral manganese is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. For example, the key oxidative enzyme superoxide dismutase, which disarms free radicals produced within the mitochondria (the energy production factories within our cells), requires manganese. One ounce of maple syrup supplies 22.0% of the daily value for this very important trace mineral.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=115
Be Sweet to Your Heart with Maple Syrup
(The endothelium is the inner lining of blood vessels.) Endothelial membranes low in zinc are much more prone to injury.
PEAR + WALNUT
BLUEBERRY
