Rice for Breakfast

Being on a limited nightshade diet, no tomatoes, potatoes or eggplants, coupled now with a gluten-free diet (no wheat, barley or rye), it gets difficult finding alternatives for dishes that I love.  One in particular is hash browns in the morning. Potatoes were a staple growing up, being eaten in almost every meal, plus snacks. That was a lot of carbohydrates (or carbs) being consumed. Add bread to this, again eaten at every meal, and you're well above the recommended daily allowance of carbs. So wheat bread is gone as well as potatoes. Although peppers and tomatoes will be limited, potatoes will not be allowed. Sweet potatoes are okay, but tend to be too sweet for many dishes. Hence, an experiment with rice as a potato substitute in the popular breakfast staple, hash browns.

Rice is very sticky. It contains a lot of starch like potatoes but very little flavor of it's own. This makes it a good candidate for substitution. After several tries I succeeded in creating a suitable and flavorful  breakfast hash brown. The trick to holding it all together is to reheat the rice so the starch can work its magic. Once heated you mix the ingredients and form your patties. Place patties in the freezer for about 15 minutes before using them, or store them in the fridge for later use. The cooling allows the starch to bond the grains together, holding the form of the patty. Once cooled these patties can be pan fried to a golden brown and served with eggs. They may also be formed into small rounds, like "tater tots", and deep fried. This I will try later. It should make a good side dish for dinner or served with a burger, gluten-free bun of course.

Here is the recipe for the hash browns I made:

2.5 cups cooked rice, re-heated or just made
Garlic powder to taste
Onion power to taste
Celery seed to taste
Black pepper to taste
1 egg yoke

Combine and form into 4 patties. Let stand in freezer for 15 minutes or store in refrigerator for later use. Heat a skillet on medium to medium-high and add oil to generously coat pan. Place patties in skillet and let brown. Turn to brown the other side. Serve hot. Add cheese, optional.

Eat well and stay healthy

Bill

I Like It Cheesey

Cheese, the ever popular topping on sandwiches, pizza and pasta. It's origin is
unknown and has been known for close to ten thousand years. As animals
became domesticated, man began using their milk. Natural cheese can form form stored milk and early man would have found a way to utilize it's discovery. Cheese became a
way to preserve milk. Coating cheese in wax and aging it allowed for better preservation. Uses for this food source grew to the point where it has become a highly regarded commodity. Milk price in the US are based on the cheese commodities
market.

Cheese can be a poor mans food or a wealthy mans delicacy. It
is paired with fine wine and caviar or served on crackers for a snack.
It even comes in a can, but not really. So what distinguishes the
different cheeses, the cheap from the extravagant, and the best uses for them. Let's take a tour through a supermarket and look at the types of cheese they carry.

Cheese can be found in four different areas at the Supermarket. The cheese case is not the first stop for most buyers. This is where the hard aged cheeses and the imports are located. You will also find soft cheeses and domestics here as well. I call them real cheeses. Why? Because they have been crafted. Most of these cheeses have come from well established names or families with a long history of cheese making. These are not the top-of-the-line cheeses, although you may find one or two here, for those you would need visit a specialty cheese shop.  These hard cheeses are best served on a cheese platter so guests may enjoy the deep flavors.

The next stop is at the deli counter. Here you will find slicing cheeses like Cheddar, American, Provolone, Swiss and Muenster. These are not aged very long and still contain much water. I consider these cheeses to be semi-soft. These may have been aged from zero to six months. These cheeses do need to be refrigerated at all times. Hard cheeses are less likely to develop mold because of their lower moisture content than semi-soft cheeses. These deli cheeses are perfect for sandwich topping and for cooking.

And know we arrive at the dairy case. Here we will find shredded cheese and cheese bars. these are the same type of cheese that is found in the deli case, just pre-packaged. You will also find another type of cheese that is usually sliced and individually wrapped. I do not call this cheese. These have names like processed cheese food, or just cheese food, and imitation cheese. Processed cheese food is a product that takes real cheese and then adds to it to make something similar. It's less expensive than real cheese. I call these cheese sauces, leave them at room temperature and they will melt. Check the ingredients for cheese or cheese enzymes to determine if this is cheese food. For people on a budget or have a large family to feed this is a good choice. The imitation cheese product will not contain cheese or cheese enzymes in the ingredient list. They use artificial means to make a cheese type product. There is only one imitation cheese that is of any value and that is next.

The last stop in the market to find cheese is in the produce department. In a little spot where you will find vegetarian products. This is vegan cheese. Vegan cheese is cheese that does not contain milk. It is an imitation cheese food product made to resemble cheese. This cheese is an excellent choice for people who are lactose intolerant, and vegetarians. Unlike other imitation cheese, this product is not loaded with oils or artificial additives. Check the Ingredient list to make sure the products that your supermarket carries are the right products for you.

Best of Health
Bill Hunter

Nice And Smoothie

We acquired a smoothie maker to make refreshing drinks during the summer heat.  Lately my wife has been putting the appliance to work making her breakfast smoothie.  It's a lactose free drink that is very nutritious and contains no added sugar.  She uses frozen fruit, like a tropical blend, combined with tofu and rice milk.  Depending on the fruit used she adds a little sugar substitute.  Fruits like strawberries are sweet but they can also have a little bitterness to them that can be fixed with Splenda^®, Stevia^® or agave. 

We have already developed thoughts of different drink we can create during the hot summer months.  Rain Forest Nut coffee by Green Mountain added to the mix with some ice will, in thought anyway, make a great tasting iced latte.  It may even make a great tasting sorbet.  Sorbets are a great alternative to ice cream, especially for those who are lactose unfriendly. 

There are a whole world of flavors that can be created and concocted by a good smoothie maker.  From drinks to deserts and a whole lotta in between.  We will be using our imagination and bringing you the results of our endeavors with the smoothie maker.

You may have noticed that I haven't been blogging as often.  We have been working on creating a new website.  The billcancookstore.com is on its way.  I will be offering cooking products along side my blog and my recipe site.  It should be up and online in a couple of weeks and I will be blogging as well.

Here is the recipe for the breakfast smoothie:

3 1/2 oz     Firm Tofu
3/4 cup      Rice milk
1/2 lb        Frozen Fruit
2 tsp         Inulin (optional)
2 packets   Splenda^® (optional), if needed

In smoothie maker or blender add the tofu, rice milk, inulin and Splenda^®.  Blend until smooth.  Add fruit and blend.  If too thick add a little water.

Makes about 4 cups

Be well and enjoy the day

Bill

Cast Iron, The Good And The Bad

Cast Iron pots and fry pans were the first type of metal cookware developed. Before cast iron most food was eaten raw or cooked on a spit or placed in an earthenware jar on an open fire. Today cast iron is still considered by many the best pans to use for cooking. It is non toxic, but is reactive to moisture and will rust. Rust is not a poison and is used by the body as a source of iron. A well seasoned cast iron skillet can rival the best non stick pans on the market.

We have several types of cast iron pans here in our kitchen. From the normal three sizes of fry pans to the high sided skillet, known as a Brown Betty. The high sided skillet is commonly used for baking rather than frying. A common dish for this type of pan would be corn bread. We also recently picked up a cast iron tortilla pan. This is a round flat pan with a slight lip and a handle. Originally used to make or heat up tortillas. It is also a great pan for frying eggs.

Unfortunately many people who use cast iron follow the cleaning directions that come with the pan, or listen to others who use these pans and adhere to the old method of preserving the pans to keep them usable and to stop rust. Just wiping out the pan or rinsing them and then applying a coat of oil to protect the surface is a very unhealthy approach to caring for them. Old oil that is not removed from previous uses can go rancid very quickly. Applying new oil over old will not solve the problem. Washing the pan and then applying oil doesn't work if you don't use the pans often. Keeping an oil coated pan in storage and not using it frequently will allow the oil to go rancid as well.

The best care for a cast iron pan is to wash the pan with dish soap and water and a non metallic scrubber sponge to thoroughly clean any food particles and oil on the pan. Using a metal scrubby will harm the seasoning of the pan. The oil is not the seasoning, it is just a coating to inhibit rust. Once washed the pan should be completely dried. The best method of drying a cast iron pan is to place it back on the stove and turn it on. Using a dish towel does not remove all the moisture that can lead to rust. Drying a pan on the stove will remove all the moisture and prevent rusting.

This is the method we use and it is the healthiest one. Oil and particles of food left on a pan can become a health hazard. Even though you are heating the pan and killing anything that may have been growing it will not prevent the toxins that they leave behind from entering your food. Plus rancid oil and left over flavors in the pan will change the taste of your food as well.

Good cooking and good health

Bill

A New Tradition

Happy St. Patrick's day everyone. 

Dinner tonight went very well.  I had found a decently priced beef brisket at the market to try a marinated beef in place of a corned beef brisket.  We marinated the beef for 24 hours in a solution similar to a corned beef recipe, then boiled it for about 4 hours.  It turned out deliciously.  We served it up with roasted rutabaga and coleslaw.  This will be the new tradition in the Hunter household for years to come.  The meat was very tasty and not at all salty.  Instead of boiled potatoes and cabbage we opted for something different.  My wife is on a very low salt diet due to her Meniere's, an ear disorder that is worsened by too much salt.  And now that we have banished potatoes because of the problems it produces for the both of us, the traditional Irish feast had to be modified.  I personally don't like boiled cabbage so the resulting meal became a boiled marinated beef brisket with roasted rutabaga and coleslaw.

We also had guests for dinner.  My wife's mother and her aunt, who was up visiting for two weeks joined us for the festivities.  They both enjoyed the dinner as well.  Everyone had a nice day, even the weather was nice.  Spring is definitely in the air.

After our guests had left we had the pleasure of witnessing a golden eagle rising up from the river with a fish trailing behind.  Its mate showed up shortly after for a turn at dinner.  The other birds didn't know which way to turn, being very nervous and trying to stay off the menu. 

Here is the recipe for the marinade:

1/4 cup sea salt
1/2 cup table sugar
3 cups water
1/2 Tbsp whole cloves
5 bay leaves
1 1/2 Tbsp black & green peppercorns
1 1/2 Tbsp dried minced garlic

Mix all ingredients together in a 2 qt. sauce pan and bring to a boil.  Simmer for 5 minutes.
Cool completely.  Place beef in a closeable bag and add the marinade.  Marinate for 24 hours rotating bag occasionally.  Remove beef from bag, rinse and dry.  Place beef in pot fill with water to cover and boil for 4 hours or until beef is tender.  Serve with mustard.

For the roasted rutabaga:

1 rutabaga
1/4 cup olive oil
3/4 tsp thyme
1/2 tsp ground black pepper
1/4 tsp cayenne pepper

Cut rutabaga into quarters and peel.  Dice rutabaga and place into bag or bowl.  Add oil and seasoning and toss to coat evenly.  Place in a ceramic dish and bake in a 375 degree oven for 45 minutes or until tender.  Stir during baking about half way through.

The coleslaw recipe was in a previous article named Best Coleslaw.

Enjoy this meal and the nice weather.

Bill

A Healthy Kitchen

Kitchen products abound in all shapes, sizes, colors, uses and prices. Everyone thinks that health is only within the food they purchase and consume. This is not always true. The products you use to cook or prepare the food can be just as crucial to your health. So what should you or shouldn't you be using? That is a very good question. One quick example is when making or reheating pasta sauces. Tomato sauces are very acidic. You may have heard the term "Non-Reactive". A pan can be reactive or non reactive to food. An aluminum pot or pan is reactive to acid foods. This means that the pasta sauce actually eats away at the surfaces of an aluminum pan it touches. There are trace minerals in the human body. Two of which are aluminum and copper. These trace minerals can become toxic if you consume too much. So using a copper or an aluminum pan is not healthy when preparing tomato sauces. Copper is very toxic to your system and should not be used at all. Copper clad pans are good, but if you see any copper inside the pan from normal wear and tear, then you should stop using it. Copper pans are nice to showcase but not to use. Aluminum pans are good but not with acid foods. The best non-reactive cooking items are stainless steel, Iron, glass or ceramic.

Utensils used in cooking come in a lot of different forms. Metal, wood, plastic and silicone are among the most common. Metal and wood are the healthiest, which leaves the plastic and silicone to be questionable. Plastic combined with heat becomes pliable and can actually begin to melt. Tiny pieces can end up in your food which can become a health issue. Silicone, even though it is supposed to withstand heat has not been tested long enough. Like other plastics it may slowly brake-down over time or give off gasses that are unhealthy. These products are fine to use away from heat, like a whisk, but in my opinion they should not be used directly on hot surfaces.

Getting back to pots and pans, there are a great deal of them that use a non-stick coating called "Teflon". This is a widely used product and is applied to cheap and expensive cookware. The quality of the pan depends on the thickness of the pan and the thickness of the layer of Teflon. You should not use metal utensils on Teflon coated pans. The Teflon layer can be scratched from metal utensils or metal scouring pads. This Teflon can easily find its way into you food.

The Following is part of an article from Wikipedia on Teflon's (PTFE) safety concerns.

"While PTFE is stable and non-toxic, it begins to deteriorate after
the temperature of cookware reaches about 260 °C (500 °F), and
decompose above 350 °C (660 °F). These degradation products can be lethal to birds, and can cause flu-like symptoms in humans.
According to a synopsis of a 1955 study on the Fluoride Action
Network website, the pyrolysis of PTFE begins at 200 °C (392 °F).
Cooking fats, oils, and butter will begin to scorch and smoke at
about 200 °C (392 °F), and meat is usually fried between 200–230 °C
(400–450 °F), but empty cookware can exceed this temperature if left
unattended on a hot burner.
A 1959 study, (conducted before the US Food and Drug Administration
approved the material for use in food processing equipment) showed that
the toxicity of fumes given off by the coated pan on dry heating was
less than that of fumes given off by ordinary cooking oils."

Teflon is finding its way into the blood of many people, see the article titled "Teflon chemicals Found in Humans" in Consumer affairs.com at http://www.consumeraffairs.com/news04/teflon.html.

And now a word about plastics. Microwave ovens can be useful tools in the kitchen. I am not fond of the apparatus myself but I use it. Plastic use in the microwave has become an issue. It seems that most plastics give off toxic gasses when heated. Some plastics are deemed safe for the microwave. But, the lids of these safe plastics may be made of the non safe type. Therefore, we now do not use plastic in the micro. What do we use? Glass dishes and pans, stoneware dishes and ceramics. As long as there is no metal or metal paint on them they will be perfect for microwave use.

What do I like to cook in the microwave? Omelets, I had one this morning. Here's how.

3 eggs scrambled with 2 Tbsp water, this adds fluffiness to the omelet
a slice of onion chopped
piece of leftover meat
cheddar cheese chopped

Place all ingredients in a ceramic dish, I used a 9x9 dish with cover. microwave on 50% power for 5 minutes. check for doneness. microwave as needed on 50% power in 2 minuets intervals until cooked. serve with toast and enjoy.

Be healthy and be warm

Bill

Economy Shopping

In today's economy getting the most for your buck is a high priority. At the market you try to be a very smart shopper by comparing different brands, what's in them and their cost. It's not just the lowest price your looking for, it's what your getting verses how much your going to pay. The best product isn't always the more expensive. I've found that shopping at discount markets, you know the ones that don't have bags, sometimes have better products than the supermarket chains. I know, you don't recognize the brand names. Here's how they work.

There are local manufacturers of products, some that have better ingredients than the national companies. They manufacture enough for their local market. Or do they? In order to keep the company continually producing they may need to produce more than the local market can handle. Therefor they sell the excess outside their marketing area. This is why you don't recognize the brand name. They will also sell the excess at a discounted price to "liquidate" the inventory. This keeps the plant running and the workers employed. A good find for the consumer who shops at these discount markets. Look at the ingredients so you can compare it to the products you normally buy to be sure that it is a better deal. You may find that national brands contain extra ingredients, or more un-needed ingredients, than the products you don't see in your market area.

Other ways to get more than what you pay for is when shopping for hamburger. At three something a pound you want to be sure your getting your money's worth. Here's a tip for the smart shopper. Don't bother with those bulky family packs that lists greater savings. Ready? Look for roasts that are on sale. These sale roasts are generally less per pound than ground beef. No I'm not saying you should grind it at home. Although if you like to do that it can be fun. Markets have a meat processing department. This is where they grind the meat to make their brand of burger to sell. Most markets will offer free cutting and grinding to their customers. Take advantage of this free service. Pick out several roast and ask them to grind them for you. You will still get the sale price and end up with fresh ground beef for less than the ground beef in the meat case.

The best burgers are always made with fresh, not frozen, meat. Nothing added and pan seared. Do not press the beef into patties, they should be formed. What makes the store bought frozen patties taste store bought and frozen is it's density. A good burger should be slightly loose. This is what separates a burger from a steak.

Be smart and be warm

Bill

Best Cole Slaw

I Saw a recipe on the web for a pasta sauce made without tomatoes. It uses carrots and beets as its base. This sounds good so we are going to try it. We picked up some beets tonight. We will make the sauce sometime this week.

I made a batch of ketchup using carrots and apples without adding tomatoes or sugar. It actually was really good, but I need to tweak it. It was a little too pulpy. I'm going to try using my juicer first instead of cooking them whole and then blenderizing it. Also I think I added a little too much Cinnamon.

I also found a recipe on the web for hash browns using jicama root so I picked up some of them tonight as well. We'll see how that turns out this week.

Cole Slaw is something that I don't usually like to buy at a grocery store. It never has the right taste that I'm looking for. I had been looking for a good recipe for cole slaw for half my life. A few years back I found one. It came from the Atkins website and is the only one I make. I made a batch today. It went well with the sausages we had at my wife's mothers. Here's the recipe.

1 medium cabbage shredded
1 carrot shredded
3/4 cup mayonnaise
1/2 cup sour cream
3 tbs cider vinegar
2 packages Splenda sweetener
1/4 tsp celery seed
1/4 tsp black pepper
1/2 tsp powdered horseradish

In a large bowl put shredded cabbage and carrot. In small bowl add remainder of ingredients and whisk to combine. Add to cabbage and carrot and toss to coat. Best when made a day ahead.

Enjoy and stay warm

Bill

Everything Is A Poison

The Internet is filled with why you should or shouldn't eat, drink or even breathe.  Even I have contributed to this with my article on nightshades.  There are poisons all around us.  Not just the chemicals that directly or indirectly are added to our food, water and air.  This is just adding frosting to the cake.  The cake itself is a poison. 

People think of poison as non curable, fast acting, and non detectable.  It has been used to kill some of the most powerful leaders in the worlds history.  No one knows exactly how many important and influential people have actually been poisoned in the past. 

Poisons aren't always bad.  Many poisons live a duel life.  Pharmaceutical companies have taken poisons and turned them into life saving drugs used in hospitals throughout the world.  There is a fine line between life and death or death and life when it comes to poisons. 

But why do I say "everything is a poison".  Well, water makes up about 60 percent of the human body.  Water is very important and without water a person can die in as little as 3 days.  On the other hand consuming too much water can also cause death.  Every once in a while a news story comes out about someone who dies from drinking too much water.  Oxygen is also a poison.  Anyone who dives will know that pressure and oxygen don't mix well.  The wrong percentage of oxygen can become toxic and lead to death. 

So where am I going with this?  Moderation is important with everything.  Food toxins, whether natural or added, need to be kept in balance.  You don't want toxins to build up.  Drinking water allows the body to flush out many of the toxins.  And lastly knowing your bodies tolerance to different toxins will help in keeping the balance and maintaining good health.

Eat with knowledge and stay warm

Bill

Thinking Green

I'm feeling better today but still not out of the woods yet. My head is less pounding and my chest did not explode from the violent coughing. My body is somewhat achy, but the prognosis is that I will survive. My wife, who is still not over her bout with the flu, had to take care of me at my worst. She even made me chicken soup. During the time we were hijacked by the virus a Nor'easter rolled in and dumped over a foot of snow on us. We only today got outside to start clearing the driveway, but that didn't last long due to our condition. It'll take a few days to get it cleared. I do like to see a good snow storm but I don't like to clean it up afterwards.

St. Paddy's day will be upon us soon and it is time to plan the meal. I'm actually not Irish, I'm Scottish on my father's side. But then St. Patrick was born "Maewyn Succat" in Cumberland County which at that time was part of Scotland. The people of Ireland and Scotland became close allies to thwart the advancement of the English. So I celebrate the holiday, but not the traditional way. You see, I hate boiled cabbage. Also, my wife cannot eat highly salted foods. She has Meniere's, which effects her hearing and balance, and salt aggravates the condition, which can lead to dizziness, vertigo and headaches. So the traditional meal will need to be modified.

The first change will be the beef. Instead of a corned beef I was thinking of a marinated beef brisket. Using the same spices that are found in normal corning recipes, except the salt. Replacing most of the salt with a different "brining" solution, and marinating the brisket for 24 hours. Then slow roasting the brisket with rutabagas, carrots and onions. Sauteing the cabbage instead of boiling the crap out of it. I can eat cabbage raw, roasted or fried but not boiled. This is what we will try this Paddy's day. No high salt or processed with nitrates beef brisket and no potatoes, we're on the no nightshade diet.

Staying in from the cold.

Bill

Doctors and Diets

Bill is sick, and looks as colorless and chilly as this scene along the Penobscot River. The poor dear, victim to the flu I battled for a week before passing it along to him. Now our roles have reversed and he is the patient, I the caretaker. To that end, I am re-publishing my blog from http://fibromaine.blogspot.com. No recipes today, but a head's up when the answers don't seem to make sense to always keep asking why?

My sisters and I all have varying degrees of what appears to be a common auto-immune disorder. Two of us (at least) have fibromyalgia, and one has psoriasis while the other two have eczema. I am the only one diagnosed with Meniere's disease, although it is highly likely that both the others would be diagnosed similarly were they to be adequately tested for it. As such we are always in search of ways to control this over-active bodily response and one of the safest and most effective ways is to avoid those things that trigger the reactions. The one thing we have the most control over is our diet, what we eat.

My oldest sister, K1, has become more active in this quest for healthful ways to redirect the body's natural healing tendencies back towards normal. She recently listened to a doctor that came by to talk to her group of nurses about diets for patients with high blood pressure (hypertension) and high triglyceride levels or diabetes. I am wondering after reading the transcript if he actually did any research before making his presentation or if he bothered to proof-read his own outline because there seems to be a bit of misdirection, although the basic premise is generally in the right area.

First, he divided the people into two arbitrary groups, those with high blood pressure and those with high blood fats. Since when are they mutually exclusive? For the people with high blood pressure he suggests a low sodium diet--which for him means less than 2000mg/day, which is a high sodium diet for anyone with Meniere's so I wonder if it's also too high for hypertension? That is current and well supported information. He gives wonderful examples of low sodium foods. He asks you to avoid certain breakfast cereals that are in the higher end of the sodium spectrum, but that are not the highest cereals out there. Why?

His alternatives are indeed low sodium, but that brings us to his next topic, carbohydrates. Low carbohydrate foods for control of high triglyceride or diabetes is commendable. If what he is implying is that the consumption of high carbohydrate foods, particularly high glycemic index or high insulin index foods create a reaction in the body that triggers the creation of bad fats and insulin resistance, Bravo! To that end, he states the obvious, don't eat the "white foods". But he also includes with this list any "corn based products, pulpy beans (Lima beans, kidney beans)." He continues to add "Multi-grain breads, wheat pasta, sweet potatoes, and brown rice are better than the 'white' alternatives but they are still starches." These are all in the "You should avoid the following" list. What is wrong with this picture? Why do I have an issue with his suggestions?

For breakfast he suggests "fruit juice, cereal, fruit, coffee/tea." This is a sugar rush waiting to happen. This is a glycemic load beyond proportion, and spiked with caffeine is bound to send the body's inflammatory responses into orbit. This will cause your blood sugar to spike, your insulin to soar and your arteries to scream under the weight of it all. Is he looking to make more patients for his practice? He is a cardiologist after all, and what quicker way to have them beat a path to your door than by offering them a "good for you" diet that will start them on the road to atherosclerosis. Where is the protein? Why are there stimulants involved at all? Yes, coffee and tea contain antioxidants that are beneficial, but we are talking about people who already have high blood pressure. Caffeine is not usually indicated in these circumstances.

He also has bananas on the "Avoid" list. Why? Too much potassium? When you compare the glycemic index of a banana (42 slightly green-52 overripe) to the suggested cereals, puffed wheat (80), puffed rice (80), oatmeal (63), cream of wheat (66) and shredded wheat (75), bananas come out ahead in all aspects. They have a lower glycemic index--even when highly ripened. They are high in potassium--that's good for your heart, particularly if you have high blood pressure. And those other things to avoid also rank lower on the glycemic index than any of the cereals he suggests [multi-grain breads (43), wheat pasta (55), sweet potatoes (48), and brown rice (50)], so I have to question whether the doctor did his homework.

If we look at high blood pressure and high triglycerides as the result of inflammation, which they are, then removing the causes would seem to be the ideal situation. Sugar and its co-conspirators cause a spike in blood sugar and consequently in insulin. This is inflammatory and damaging to the blood vessels. The sugar-insulin cascade also initiates the formation of triglycerides, particularly with high glycemic index foods. Like Icarus, the higher you fly, the hotter you burn, the farther you fall. Carbohydrates need to be moderated with fats and proteins to slow their absorption. Kidney beans are a good source of protein and so their glycemic index is low, only 23 when prepared from dried beans, to moderate, 47 when canned because the extensive processing breaks down the complex carbohydrates into simple sugars.

I am not saying that I am the ultimate source for information, but this is a man in the position of responsibility who has us by the nuts and should definitely check the facts before writing out a prescription.

Be aware, be wise, be healthy!

--K Hunter

Sources:

www.nal.usda.gov/fnic/foodcomp/Data/Other/herr48.pdf

http://oto2.wustl.edu/men/sodium.htm

www.nal.usda.gov/fnic/foodcomp/Data/SR17/wtrank/sr17a307.pdf

http://en.wikipedia.org/wiki/Glycemic_index

http://www.diabetes.org/food-nutrition-lifestyle/nutrition/meal-planning/glycemic-index-and-diabetes.jsp

Looks Like The Flu

Looks like I have officially caught the flu.  My wife came down with it just after we returned from Rhode Island.  I woke up this morning with a dry throat which led to the grunts shortly after.  Later in the day archness and possibly a temperature had set in.  My wife has been down for the count these last 4 days.  Having Fibromyalgia the symptoms of the flu become greatly intensified. 

This is a good time to bring up Zinc.  Zinc is a wonderful mineral which is known as an antiseptic to germs.  It also is very important in the bodies ability to heal itself.  There are several ways of getting Zinc.  The over-the-counter medication Zycam is basically Zinc suspension in a liquid form that is absorbed by the mucus membrane in the nasal cavity.  Using, what looks like, a cotton swab to apply the medication.  Another way, which cost less, is in a lozenge form called Cold-EEZE.  This is what we take when we have a cold or flu.  The only side effect of the lozenge is that it absorbs all the moisture out of your mouth.  This I can live with.

Zinc is a very good supplement to take along with your other vitamins and mineral on a daily basis.  You may not even know that you are deficient in Zinc until you start taking the supplements.  My wife found this out two years ago when she was sick and I brought these little gems home.  It seems that a lack of Zinc can dull your taste buds and your hearing.  Both were wonderfully sharpened after eating the lozenges.  Food tasted so much better.  She now takes Zinc regularly to keep her hearing and taste buds up to par.

That's all I have for you today.  Stay warm and take Zinc.

Bill

Jonny Cake

In colonial New England travelers would carry with them a cake as a source of nourishment while on the road, or trail. The cake would be made using corn meal. The original term of this traveling munchie was journey cake. Later that term was corrupted into johnny cake. The corn type cake was not very sweet and often fried on a griddle. This, combined with meat jerky, would keep a traveler fed on a trip that could take a day or two.

Corn bread or muffins have changed since the Colonial days. It's become sweeter of course, given the peoples obsession with sugar now. Other additives like flour, baking soda, eggs and milk evolved from this original Indian version. Good thing too. I tried the old version of this corn cake which is available still in some older New England diners. I'd have to be really, really hungry to have it again. But then again in old New England it was a necessity not a luxury.

My wife makes a really good corn cake which is delicious with chili. A normal corn bread or cake recipe is good but with a little secret touch the flavor can be enhanced three fold. Frozen corn, yes I said frozen corn. You don't just dump it in. I know you've seen corn muffins with whole pieces of corn in the muffin. That's not what I'm talking about. It's a little more involved. You have to grind the corn to a pasty texture. The corn needs to be frozen or you'll just get liquid mush. Use a blender or other blender type appliance. The coffee grinder will not work because the corn, even frozen, has too much water in it.

Here is my wife's recipe for corn bread using frozen ground corn. She also uses a black bettie. A black bettie is an iron fry pan with high sides.

1 Cup Ground Corn
1 Cup White Flour
1 Cup Soy Flour
2 Tsp Baking Powder
1 Tsp Baking Soda
1/4 Cup Honey
3 Eggs
1/4 Cup Oil
1 Cup Rice Milk

Mix dry ingredients, then separately mix wet ingredients. Blend together and pour into a buttered skillet. Bake in a 400 degree oven for 20 to 30 minutes. Cake is done when a knife or tester pushed into the center of the cake comes out clean. Remove cake from pan and place on cooling rack. Enjoy.

Warm oven warm heart

Bill

A Salad A Day

When you think of the Atkins diet you generally think of what you see on TV. The frying sausages and other fat ridden meats sitting in a fry pan. This is actually far from the what Atkins was all about. Some people say that they were on the Atkins diet and just ate meat. They were just listening to other people and using the term Atkins. So what they heard was what they thought Atkins was.

It may surprise you, if you actually followed the Atkins diet, that vegetables were a very important part of everyday eating. Three cups of vegetables to be exact. Two of which were salad greens. Very important for the digestion system, and a very good source of vitamins, minerals and fiber. Everyday two cups of salad greens. I don't know of anyone not on a diet actually eats salad unless they were at a steak house.

I actually should eat more salads. Everyone would benefit from eating more salads, unless their vegan. If you want to lose weight then eating a salad will help. The fiber will slow the digestive system allowing blood sugar levels to equalize and the bulk will reduce the amount of food you consume. Adding even a small salad to your dinner menu will definitely increase your health over time.

Salads don't have to be just greens. Adding things like raisins, dried cranberries, nuts or seeds will add flavor and texture. Use you favorite dressing, hopefully without the chemicals and high fructose corn syrup. The bottom line is eat a salad. Your body will thank you.

Eat Green and Stay Warm.

Bill

Mr. Gadget

Gadgets can be a lot of help in the kitchen. A worthwhile investment, but only if utilized. Don't buy something that will sit in the draw or cabinet and never get used. I have boxes full of gadgets that were bought with great ambition but never or hardly ever becomes useful. Other gadgets do get used. Some more frequent than others. I will be discussing gadgets that I think are very helpful and those that don't seem to be.

The first kitchen helper that does get used often is the coffee grinder. This device has several uses, only one of which is grinding coffee. We have two in the house now, we did have five. One is specifically for grinding coffee. You don't want to use it for anything else or your coffee may taste funny. I've seen TV ads that show a gadget that does everything including grinding coffee. Don't use it for coffee. Use it for everything else. You can use one for savory spices and have another one for sweet spices. Several inexpensive coffee grinders can be put to good use in the kitchen.

The other coffee grinder we have is used for grinding spices. We do have a mortar and pestle and I have used it on occasion but using the grinder is fast and easy and you don't lose the occasional seed that gets ejected from the mortar. Whole seeds and peppercorns have much more flavor than buying them pre-ground. The coffee grinder will add more flavor to your dishes by utilizing fresher spices.

Other uses for this gadget are to fine-grind coarse cornmeal or other grains or to chop nuts. This means that you don't need to buy both coarse and fine grains or pre-chopped nuts. Also it is good for turning "sugar in the raw" into a powdered sugar for baking. So if you need to turn a dry something into a powder something for you culinary creation just pull out the coffee grinder and voila!

Snow is coming so bundle up and stay warm.

Bill

Family Weekend

This weekend was my parents 60^th wedding anniversary. So we trekked down to Rhode Island for the festivities. We took the laptop expecting to be in touch with the blogs, but it never was removed from the case. Sorry! The trip took roughly six and a half hours which included several stops along the way. Car trips can make you tired, even though you are on your butt the whole way. I think its the heightened alertness from driving that causes it. Anyhow, my wife and I split the task of driving. A very uneventful trip down, but the weather was nice and warm compared to what it has been here in the Northeast. Spring is coming and the ice and snow are melting.

So we arrived early in the evening and disembark our weekend belongings. My parents live in an in-law apartment at my sister's house where we were staying. We had dinner, a roast beef sandwich and onion strings, from one of our favorite RI restaurants, Chelo's. It was very filling, tender and delicious. Then it was catching up with my parents with the usual, how's living in Maine? My brother then showed up and later we went upstairs to see my sister and her husband. Time had eluded us and it was very late before we found our way to bed. We were very tired.

The Anniversary was very nice and a lot of people showed up to celebrate this event. I must, though, comment on the cake, created by my other sister Debi who likes to cook and bake, and took classes on cake decorating. It was a graduated three layer vanilla cake with white frosting. It looked like a wedding cake with white roses for decoration. The icing was as smooth as newly fallen snow. She had done a great job on the cake and had everyone asking how it was done. Not only did the cake look good it also tasted good. Well so much for my diet...

It was another late night and no time to blog. Morning came and along with it, the task of packing, having coffee and something to eat, along with saying our adieus. On the way home we made more stops than on the way down. There was Trader Joe's, a natural food market, with a list of things to get. They haven't opened one in Maine yet. Then another stop at the New Hampshire liquor store. After a long drive and a few other needed stops we were getting close to home. It was dark and icy snow was trickling down. We had one more stop. Dinner was at my mother-in-law's.

Finally we were home and unpacked. It was late and we were both tired. The computers were never turned on so the cyber world was moving without us until today. My adventure finished I can return to keyboard and talk to the world.

Drive safely and be warm

Bill

To Err Is Human, To Cook Divine

We're all human, so we all, at some point, make mistakes.  It can be disappointing when things don't turn out they way you imagined.  You may just be having an off day.  And once that happens you'll never hear the end of it.  Never...never...never!  Two years later and I'm still hearing about the mustard bomb.

It was the Thanksgiving of 2007.  My wife's Mom had just moved up here in Maine from Massachusetts.  The turkey was roasting, the stuffing was baking and all the veggies were snug in their pots.  Everything seemed to be going fine until...

First a little background.  The closest I got to rutabagas when growing up was during Thanksgiving.  We would see that yellow-orange-ish vegetable mixed and mashed with carrots.  This was done to mask its bitter flavor.  A flavor that you get when you boil a swede.  Rutabagas are also known as swedes or purple top turnip.  Once a year this veggie would make it's appearance. I could never understand, why?  Why did we have it at all?  It never really got eaten.

Okay! Back to 2007 and the impending disaster.  I had cooked swedes many-a-time but I think I got too cocky.  This veggie has a reputation of biting the hand that cooks it.  I thought I could improve upon it's taste, thinking that anything will improve the flavor of this bitter sweet bulb.  Well this little veggie put me in my place and I have since held respect for this devilish dish.

So what went wrong you ask?  Mustard! Ground mustard seed is related to rutabagas as well as horseradish.  Well, when I mashed the swede, to serve as a replacement for mashed potatoes, I added mustard among the seasonings to add flavor for the taste buds.  Everyone was in total agreement that these mashed morsels turned into a bowl of, what tasted like, Horseradish.  Not a pleasant tasting dish in the least.  But the rest of dinner turned out well and we still had stuffing instead of rutabaga. 

Well, that's my story.  What's yours?

Cook well and stay warm

Bill

What's For Dinner?

My wife has been hearing this phrase a lot these past few weeks. ""What do you want for dinner hun?" Trying to make sense of, and control her symptoms of Fibromyalgia has placed a lot on the no-no list. From food allergies and sensitivities the spectrum of what she can eat has narrowed greatly her, and my, choices. Chocolate and peanuts and refined sugar are definitely out. Dairy is extremely limited. Foods with nitrates are consumed only by me. Okay so I like hot dogs and ham, but I've cut back a lot. Now we have forgone the nightshades as well. No more potatoes, sob! :~( No tomatoes, sweet or hot peppers and eggplant, not that I actually eat eggplant. Bad experience with an eggplant once. So that leaves, um, um, well meat..., salad, beans. If you think about what you buy that contains potatoes, tomatoes or peppers, it's more than half the prepared stuff in the market. It's a challenge, but we're ready.

Fresh vegetables, meats and what we make that is usually bought already prepared by most will be our diet. Oh! and coffee, that's a no-no too. Frozen foods are more or less the healthier choice when it comes to prepared foods, like ravioli. But still we study the ingredient list for signs of trouble. It's a good idea to recheck items you have bought before to make sure their recipe has not changed. We had to stop buying several items that we once held true, because of this.

Ketchup, alas no more, was my favorite condiment. Replacing it will be hard because the next thing in line is salsa, oops can't have that either. Taco sauce, nooooo! I will endeavor to create a type of ketchup without tomatoes. What! You can't have ketchup without tomatoes. Actually... ketchup was around before the world began eating tomatoes. Albeit different. I was thinking of using carrots instead. I'll keep you informed with my progress. Now, salsa is a bit more flexible. I've made a small test batch using cucumbers. It was good, but needs more work. I will bring you the results soon.

Now, back to "what's for dinner". Tonight we'll be having haddock with some rutabaga fries. Our version of fish and chips. The haddock was on sale at an extremely low price. I couldn't resist. I will let you in on a very quick recipe for tartar sauce. It's has two ingredients. Mayonnaise and dill relish. Using dill relish adds a much better flavor than regular sweet relish does. Also dill relish contains no added sugar, a great plus.

Be what ever you want to be as long as you stay warm.

Bill

Lobstah Ayuh

We live along the coast of Maine where the availability of lobster is astounding.  In the summer, when the tourist are here, the Maine lobster is practically a staple.  So much so that you can gas up you car and grab a lobster roll both at the same place.  Lobster license plates, lobster key chains, lobster grabby things and lobster hats.   When your on vacation you tend to buy the local trade marks and eat the main dishes of the area.  When you live here it's very different. 

Lobster is not usually on my grocery list for my trip to the market.  In fact, during the three years since we moved to Maine we had lobster for the first time last Thanksgiving.  Lobster prices were so low and the lobster fisherman were struggling because the demand for the delicious crustacean had evaporated.  Their biggest buyer stopped ordering them due to the credit crunch.  These were Canadian companies who had lost financial backing from their banks because the banks had no money to give. This presented a glut of lobsters with no place to go.  So the people of Maine and around New England decided to add the tasty treat to their menu.  After all, at $2.99 per pound, it was cheaper than ground beef.

The market that we frequent is where we purchased the succulent critters.  They also cooked them for us.  That was nice of them.  All we had to do was to crack them open and remove the sweet tasting meat.  We removed the gills and the tamale, the lobsters liver, and placed the meat in a bowl for later.  The shells and liquids went  into a pot, were crushed up and made into lobster stock.  The stock will make excellent chowder or in a stir-fry as a lobster sauce.

The meat was cut up and made into a lobster salad in a light dressing.  It was served on romaine leaves.  A very delicious appetizer.  Some of the meat was set aside and made into lobster chowder, delicious as well.  We also bought more lobster for Christmas. 

Prices since have gone back up, but still not the high prices they were a year ago.  I guess I'll be going back to eating steak again.  Lobster is still a great special occasion choice.  Valentines day is coming up.  You could serve a lobster to your sweet heart and place a piece of jewelry in the large claw.  As long as your mate isn't allergic to them it makes a wonderful evening. 

Here is the recipe for a lobster roll:

The meat of two, 1Lb lobsters
1/3 cup real mayonnaise
2 Tbsp lime juice
1 Tbsp rice vinegar
Dash of white pepper
Romaine lettuce
Hot dog roll or finger roll

Combine mayo, lime juice and vinegar in bowl.  Whisk to smooth.  The consistency should drip from the whisk but also adhere as well.  Add small amounts at a time to the lobster meat to coat.  You don't want to over power the taste of the lobster.  Place a lettuce leaf in a bun and add some lobster.  Dig in!

Lobstah apetit and be warm

Bill

Yes It's Chicken Again

One of my favorite spreads is a basic cream cheese with olives.  It's easy to make and very yummy as a dip or spread on toast or bagels.  I made it this morning and spread it on toast for a quick breakfast.  Just take some black and green olives, about six of each, and a little of the black olive liquid.  Finely chop the olives and then add about 8 ounces of cream cheese and mix.  You could also add some herbs if you like, but it's delicious as is.

We also whipped up another batch of hummus.  This time we left out the roasted red pepper to make it a garlic hummus.  Let it sit over night so the flavors blend together.  If you don't have pita bread to cut into triangles just use tortilla chips.  The saltiness of the chips add to the flavor of the hummus.  For the hummus recipe see the archive article "Hummus AmongUs".

The next recipe is another chicken one.  Seems like we eat a lot of chicken.  It's a good thing we have lots of different ways to prepare them.  I'll be posting them as I eat them.  This particular way of making chicken allows you to bake the bird and create a delicious gravy as well. 

First you have to split the bird down the center of the breast, splayed the bird and then crack the back.  You then, using a sharp boning knife or strong scissors, remove the back bone.  This will give you two separate halves.  Season the bird and coat with oil.  Place it skin side up in a baking dish and bake at 400F until internal temperature reaches 180 degrees.

Take the back bone, neck, giblets and any fat you had trimmed of the chicken and place in a pot.  Chop 2 carrots, 2 celery stalks and an onion.  Place all ingredients into pot and set stove on medium.  Let the fat render and everything cook till meat is browned and veggies are tender.  Add 1 cup low sodium vegetable stock and 2 cups of water.  Bring to boil and let simmer.

When chicken is done remove from oven and let rest.  Remove chicken parts from pot. Place gravy mixture in blender and blend till smooth then return to pot and back on stove.  You can chop the giblets up and return them to the pot if you want a giblet gravy.  If the gravy is not thick enough mix a tablespoon of corn starch with a half cup of water.  Slowly add some of the mixture to the gravy while stirring over medium-high heat.  Stop when the desired thickness is achieved.

This chicken goes well with one of my favorite side dishes, black beans and rice:

2Tbsp olive oil
1 cup brown rice
1 onion, diced small
2 Tbsp garlic, minced
1/2 Tsp cumin (ground--fresh from seed is best)
1 cup vegetable broth (home made or low-salt store-bought)

1 cup water
1 can (16 oz.) black beans, rinsed

Add olive oil and brown rice to a 2qt. saucepan. Add the onion, garlic, and cumin and saute for a few minutes until onions are translucent and cumin becomes aromatic. Add the water and broth and bring to boil. Turn down the heat, add the beans, and simmer until the liquid is absorbed and the rice is tender (about 45 minutes). If the rice is still not tender, add a bit more liquid (about 1/2 cup) and cook until the extra liquid is absorbed.
Repeat as necessary. --K Hunter

Baked chicken and gravy without the dry bird.  If you have left over meat and gravy you can make a chicken soup with it.  Remove the meat from the bone and break it up or chop with a knife.  Place in pot and add the gravy, 2 chopped celery stalks, 2 chopped carrots and a chopped onion.  Add more vegetable stock to thin the gravy.  Cook until veggies are tender and serve.  A wonderful lunch.

Eat chicken and stay warm.

Bill  

Happy Gut

The new buzz word in health recently is a natural soluble fiber called inulin.  It has been used in the food production industry for years.  Now it is gaining popularity and showing up in more food products like bread, cereal and even yogurt.  You can buy inulin in powder form, like Fibersure, or in bulk from a natural food store.  Add the powder to your favorite recipe to increase your fiber intake.  Inulin has many health benefits and should be used to enhance your diet.

Inulin is considered a prebiotic.  That means it aids in the formation of good flora in your large intestine, or colon.  A probiotic contains the bacteria that, if they survive the trip, stake claim in your colon.  A prebiotic will feed them and keep them alive.  They are very important to the digestive system and responsible for breaking down food material so it can be absorbed. 
Some gut flora like Candida, a type of yeast, that resides in the colon can overpopulate causing good bacteria to diminish.  Candida can flourish from a high sugar, starch and refined flour diet.  Inulin will feed the other flora allowing a balance to occur.

Inulin is a water soluble fiber.  It will not break down in the upper digestive tract.  When it reaches the large intestine the flora will begin breaking down the complex carbohydrates into absorbable components.  Inulin also promotes the absorption of calcium and other minerals. 

There are a great number of benefits to including inulin and other important supplements into a persons diet.  Just keep in mind that moderation is the key to good eating habits.  Don't think that by taking supplements you can forgo that salad.  Raw veggies are still the best way to a healthy diet.  Eating less sugar and refined products and eating more of a variety of foods will promote that health.  Foods that are particularly high in inulin include garlic, onions, agave, jicama, jerusalem artichokes, chicory and dandelion.

Thanks for tuning in.

Bill

Et Tu Potato

With reserved respect for the almighty potato I declare him unfit for duty as the American staple. I grew up on potatoes. Breakfast, lunch, dinner and snacks. The potato is all around us. A member of the nightshade family and related to tobacco, and possibly as addictive as well, this new world staple was discovered in South American and brought back to Europe where it became highly praised as an important food. At one point there was a crisis when the potato famine hit Ireland and other parts of Europe. Can we actually live without the potato? Unfortunately no. The world has too many people and not enough sustainable food. The potato has a place. It can feed the masses. It's reign at the top though should be replaced.

There are people who should avoid the potato, and other nightshade veggies, altogether ( see the previous article "It Lurks In The Dark Nightshade" ). For the rest of us, limiting the intake of potatoes and increasing other good vegetables and different sources of starch would make us healthier. Rice, beans and pasta are a few good alternatives. Even stuffing instead of potatoes. Reducing potato consumption to a few times a week instead of three to four times daily. Try this for a month and see how you feel.

I will be testing other sources of the starchy side dish in various recipes. In addition to squash and rutabagas, I will be adding sweet potatoes and yams to my diet. Sweet potatoes are not related to potatoes nor are they related to yams. They both are very high in nutrients, including minerals, such as magnesium and potassium, and vitamin A. Yams have a low glycemic index, which is good for diabetics, and sweet potatoes aid in regulating blood sugar levels, as long as you don't add marshmallows or maple syrup to them. YUK! They both contain high fiber which is good for digestion and heath.

In the weeks to come I'll be presenting recipes utilizing these and other healthy veggies and have more information on healthy eating while reducing the need for nightshades. My next article will be on the benefits of Inulin, a soluble fiber. I am also building a site to catalogue my recipes. If you have any recipes to share please email them to me and I will try them and post them on the blog and add them to my recipe site. The link to the site will be added to the sites of interest section on the bar to the left. Click on my name under contributors to contact me by email.

Thank you

Stay warm and well

Bill

It Lurks In The Dark Nightshade

Food allergies and sensitivity plague millions of unsuspecting people every day. It can manifest itself in many forms from a headache, to being rushed to the hospital, and various degrees in between. I myself have discovered just recently a sensitivity to a particular food that has been creating discomfort for most of my life. Trying to put your finger on a particular irritant can be quite mind boggling to say the least. First I thought it was fats that were causing the problem. Then I focused on eggs, then back to fats, or maybe its oils. Yeah, that must be it. Wrong! Many years I pondered the problem before settling on the term IBS. IBS is short for, I have no idea what the problem is, disease.

Then came a revelation. An idea appeared in my head. Could this be the culprit? Staring me in the face all this time and me not seeing it? I had the culprit. Although at that time I didn't know it had accomplices. Maybe that's why I couldn't put my finger on it before. The debate went on. I knew it was the source, I just couldn't prove why. The potato was my prime suspect, the unnoticed source that was there at every turn. The only evidence I had at the time was his buddy starch. Other foods have starch so why didn't they bother me as well? The trial went on in this love-hate game of pleasure and punishment.

Then a break in the case came just today. While researching another case for my lovely wife on the elusive Fibromyalgia gang I found the clue that unraveled the mystery revolving around the potato.

The real culprit is the Nightshade gang. A plant family which includes, but is not limited to, the potato, tomato, sweet and hot peppers and eggplant. People with a sensitivity to the Alkaloids in these will have a reaction to some degree to these veggies. Alkaloids themselves have brought us very powerful and useful medicines. These veggies are, for most people, safe for consumption. The toxin levels are very minute and, unless you have a sensitivity to them, will not effect you.

There are some precautions that should be taken even if you don't have a reaction to this family of veggies. The skin of the potato holds most of the toxin, but if the potato sprouts or starts to rot, the toxin spreads throughout the spud. The unripened fruit also has a higher concentration of the toxin. I guess I won't be making anymore green tomato relish, also known as piccalilli. Although I have not found any information on the seeds of these veggies you may want to avoid them as well.

Lastly, the nightshade family has been linked to calcium deficiency in the body which can lead to bone density loss. Also the toxins can build up in the body and have adverse effects later on. A very good article to read on this subject is "All about nightshades: explore the hidden hazards of your favorite food with macrobiotic nutritionist Lino Stanchich" Here is the link to this article
http://findarticles.com/p/articles/mi_m0KWZ/is_5_4/ai_111734421. This article proved very informative to me and my wife. More information can also be found at Wikipedia at http://en.wikipedia.org/wiki/Solanaceae. Solanaceae, is the main family that includes nightshade.

I myself will be cutting back on these particular veggies. If you think you have a sensitivity to them you may want to do the same. Also if you have symptoms of fybromyalgia, chronic fatigue or your family has bone density loss (osteoporosis or osteopenia) or a calcium deficiency then cutting back on the nightshades may help.

Be strong and be well.

Bill

The Art Of Taste

Ask any mouth what it craves and it will say, Taste!  Some foods have a very mild flavor and may need to be enhanced.  Seasonings are at the very heart of fine cooking.  For a chef, seasonings are the pallet, and the dish is his canvas.  A painting inspires the mind while a dish ignites the other senses.  Taste, scent, sight and sound are all part of the pleasure of a dish prepared by an artist.

We strive to find new tastes to satisfy our craving for something different.  Tonight we made chicken for dinner.  We decided to try a buffalo taste to a glaze.  My wife whipped up something that smelled good so we slapped it on the chicken put some veggies in the pan with it and baked it.  It was delicious. 

Cooking is about inspiration.  You have a taste and the ingredients just fall into place.  Sometimes it doesn't turn out the way you thought it would.  Experience comes from failures and greatness comes with persistence.  Unleash the artist and spend time in the kitchen.

Here is what was in the glaze:

1/2 cup hot pepper sauce
2 Tbsp balsamic vinegar
3 Tbsp maple sugar
pinch of salt
4 Tbsp olive oil
1 Tbsp corn starch

We heated the glaze in the microwave for a total of 2.5 minutes at 30 second intervals whisking between zaps.  Baste the bird several times during cooking.

When I see a recipe I usually add my own twist to it, so twist away.

Eat well and stay warm

Bill

You Deserve a tasty desert

In a previous article I mentioned using coconut milk for cooking and desert making. Coconut milk was, at one time, thought to be bad for your health. This information was associated with coconut oil that was hydrogenated. Hydrogenated fats, or trans fats, are a health risk and can increase LDL cholesterol. Recent studies have found that coconut milk, and oil, are a very healthy addition to a diet. Studies have shown that coconut can actually decrease HDL levels. A very good ally to have on the healthy food side.

In addition coconut milk has a lot to offer in both taste and nutrition. In a one cup serving there are 13.3 grams of carbs, 5.3 grams of which is fiber. This fiber offsets the 8 grams of sugar bringing the glycemic load to 5, which means there is very little impact on blood sugar levels. There are also many minerals found in coconut milk like selenium, iron, magnesium and potassium. Coconut milk has a lot to offer your body and should be one of the replacements for fat in cooking, along with healthy oil spreads, like Smart Balance, and butter. We'll talk about butter in a later article.

As for Taste, coconut milk has a mild coconut flavor and can enhance dishes that you create. It should not be sweet. Use only unsweetened milk with no added chemicals and definitely no hydrogenation. One of our favorite dishes that we use coconut milk in is pudding. The following recipe uses no cow's milk. This is also a chocolate style pudding with no chocolate. We use carob powder in place of the cocoa powder to give it a chocolate flavor. Sugar is needed to allow the mixture to gel. Sucralose is used to reduce the amount of sugar without losing the sweetness of the pudding. The amount of carob can be altered or replaced with cocoa powder.

The websites listed below will give you more information on coconut milk and oil.
http://www.nutritiondata.com/facts/nut-and-seed-products/3113/2
http://www.westonaprice.org/knowyourfats/coconut-oil-studies.html

Here is the recipe for our carob pudding:

1-16oz can coconut milk (not low fat)
1 cup rice milk
1/3 cup corn starch
1/3 cup sucralose (Splenda^® or equivalent)
1/3 cup sugar
3Tbsp carob powder
4Tbsp butter
3 eggs--whisked until light and fluffy
2Tbsp real vanilla extract
dash of salt

Sift carob through sieve to remove lumps if necessary. Melt butter and mix in carob. Into a 4 quart sauce pan, add the coconut milk, rice milk, corn starch, sucralose, sugar and carob mixture. Stir vigorously to a smooth consistency and let stand for at least 20 minutes to allow the wet and dry ingredients to meld. Turn on heat to medium and slowly bring to boil, stirring with whisk the whole time. Boil for one minute then remove from heat. Pour some of the mixture into the eggs while beating so that the eggs do not curdle, then pour this mixture back into the pot and bring back to a boil. Cook for one minute. Remove from heat and stir in vanilla and dash of salt. Makes approximately six-5 ounce servings.


Enjoy the pudding and stay warm

Bill

Hummus AmongUs

Most people are looking for a healthy snack food, munchies or party dip. Settling for the usual line up of modified cheeses, chemicalized creams and mutilated offerings? Including salsa, there are very few choices that are actually good and good for you. One such tasty treat, though not widely used or seen at gatherings, is the wonderful chickpea dip, or Hummus. Bursting with vegetable proteins, fiber and nutrients including Iron, Folate and B6, hummus is still a tasty treat.

My wife and I whipped up a batch yesterday. We keep seeing it at the markets but can't bring ourselves to dish out five bucks for a 16 ounce cup. This little dish does not take a lot of time or effort to create. A quick trip to the market to pick up some ingredients. You will need a 16 ounce can of chickpeas, also known as garbanzos. A three and a half ounce jar of sesame seed; get the sesame seeds in the Asian section, it's more economical than in the spice isle. Now, if you like more flavor than you can spice up the hummus, like our recipe that follows, with some roasted red peppers, Italian style of course.

So now you have the main ingredients, the rest are normal staples. Check before you do your shopping to be sure. You will need a blender and a rubber spatula. Here is the recipe:

1/4 cup (half the jar) Sesame Seeds
2 Tbsp Water
1 Tsp Vegetable oil
3 Tbsp Lime Juice
1 Tbsp Minced garlic in oil or dried garlic soaked in water until tender
1/4 Tsp Cumin

1 can 16 ounce can Chickpeas drained and rinsed
2 Tbsp Vegetable oil
1/4 cup Water

1/2 of one Roasted Red Pepper

Add first 6 ingredients into the blender. Blend until smooth. Add next 3 ingredients and blend until smooth. Add the roasted red pepper and blend again. If needed add water to obtain a good firm consistency.

You can serve the hummus with pita bread, crackers or chips. It is also good as a spread on bread or in a sandwich.

Enjoy and stay warm.

Bill

Nutrition for Health

This is a blog from my alternate blog site, http://fibromaine.blogspot.com. I decided to share because this is good nutrition for everyone, not just for someone dealing with a chronic illness. The benefits of eating well are universal and will not only give us a greater sense of well-being, but will ensure that we are able to give our best back to the universe.


It is often said that the best defense is a good offense. In the life of a fibromite [a person afflicted with fibromyalgia],the proactive steps we take today to take care of our health will save us pain down the road. To that end I have switched to eating whole, fresh foods. When the choices are limited, I make my own. This way I am sure of the ingredients and I know exactly what is going into my body. One of the first things I learned to make for myself was bread.

Fibromites have an unusual metabolism, we will utilize our stores of proteins over our stores of carbohydrates and fats. Because of this our diets should be high in protein and low in processed carbohydrates. We should limit refined sugars, bleached flour, processed white rice, and potatoes, while increasing our intake of fresh vegetables, whole-grains, and high grade protein sources. Because a diet high in animal fats may have other unwanted consequences, a good portion of the protein that we need to consume each day should come from a vegetable source, and this can be incorporated into a multi-nutrient bread.

My breads always contain full-fat soy flour for protein, soy lecithin for essential fatty acids, added wheat germ for fiber, whole wheat flour for the same reason, sea salt to minimize the sodium content without sacrificing flavor, and a natural, unrefined sweetener to kick start the yeast and round out the flavor. The remaining ingredients depend upon my mood as much as my body's needs of the moment.

I made bread this morning using this very recipe: A large, strong mixer is necessary to do this, unless you have the hand and shoulder strength to knead the dough on your own. This recipe is not intended for bread machines. Follow all safety guidelines for your mixer.

1 cup coarse oatmeal
1 cup barley--without husks
2 Tbsp flax seeds

Grind these ingredients in a blender until a fine flour is produced then place in the mixing bowl of a large mixer.

1 cup whole wheat flour
1 cup full-fat soy flour
1/4 cup wheat germ
2 cups filtered water, brought to the boil
1/4 cup molasses
1/4 cup your choice vegetable oil
1/4 cup soy lecithin
1tsp fine ground sea salt

4+ cups unbleached white flour or fine ground whole wheat

Add all ingredients, EXCEPT the white flour, into the mixing bowl and blend until all ingredients are incorporated and wet. Allow to soak for 10-20 minutes, or until the mixture registers less than 110 degrees Fahrenheit with a thermometer (yeast reproduce best between 95 and 105 degrees and will die above 115 degrees) .

In the meanwhile heat 1/2 cup of filtered water in a one cup measure in a microwave until it boils. Stir 2 Tbsp blackstrap molasses into the water. Allow to cool to less than 110 degrees. Add 1Tbsp (or one packet) active dry yeast. Stir the mixture to remove clumps and allow to ferment until a head of foam threatens to overflow the measuring cup. Stir down the foam and add it to the mixing bowl.

Using a dough hook on the mixer, combine all ingredients using a slow speed (follow manufacturer's instructions--there is a maximum limit for speed and cups of flour a given machine can take). Slowly add white flour, one cup at a time until four cups have been added. If the dough is still too sticky, add more flour, 1/8 cup at a time until the dough just leaves the sides of the mixing bowl. Total kneading time should not exceed eight minutes from when you began adding the white flour.

Pull the dough out of the mixing bowl and into a well-greased, glass bowl. Coat the dough with oil or butter and a damp cloth or paper towel. Put the bowl toward one side of the tray in a microwave and heat at power level 1 (ten percent of maximum) for five minutes. Move the bowl to the opposite side of the tray and heat again at power level 1 for five minutes.

Let the dough rest and rise for 12-15 minutes.

When it has doubled in size, remove it from the bowl and cut into three equal pieces. Roll each piece out on a floured pastry cloth or greased wax paper until it measures approximately 9 inches by 18 inches. Starting from the narrow edge, roll the dough tightly into a log. Pinch the seam closed and tuck the ends under, pinching them together. Place the roll into a well-greased 8.5"x5.5" loaf pan. Brush with oil and cover with a damp towel. Do this for the remaining two pieces as well.

You may either repeat the microwave proofing (raising the dough) by heating them each at power level 1 for five minutes, twice and then resting for 12-15 minutes or you may proof them all together in an oven that is set at a temperature of less than 105 degrees Fahrenheit for approximately 1/2 hour. When they are ready, proceed to the next step.

Set the oven to 375 degrees and while it is pre-heating, place the three loaves inside, with space between to allow heat to circulate all around them. Cook for 30-45 minutes depending upon your stove (a convection will take only the 30 minutes, a conventional may take much longer at this temperature--either increase the temperature by 25 degrees or increase the cooking time by 15 minutes).

When they are golden and the aroma is filling the house, they are probably done. Tip one of them out of the loaf pan and thump it on the bottom. It should sound hollow. If it does not, return it to the oven for five more minutes and check again. When they are done cooking, remove them from the loaf pans immediately, placing them on a cooling rack until cool to the touch. You may then store them in a container of your choice.

All my best

--K Hunter

Sodium Nitrate, Good Or Evil

It's amazing how many chemical additives there are in processed food. A little of this, a little of that and it's all done to enhance the taste of the food we buy. Or is it? The FDA has allowed tons of chemicals for consumption by consumers. Some were grandfathered in like sodium nitrate, that's used to kill bacteria and preserve color in meats. It has been used for centuries in the meat curing process. But is it safe?

It is difficult to determine how safe something is by studies conducted on other animals. One problem is the time involved. We humans live longer than the animals used in a study. All animals have a different biological make up and dietary needs. Something that may poison us can make a healthy lunch for something else. Animals are anatomically biased. Also time and quantity are factors that are usually manipulated to acquire study results. The only accurate information will come in the form of autopsies conducted on humans in the future. This will shed light on the actual safety these chemical have had on us.

In Natural terms the only non-organic substances our bodies are designed to intake are water, salt and trace minerals found in edible plants and animals. Even though you may believe that just a trace amount will not hurt you in the long run, think about this. A trace in one food item most certainly won't hurt you but how many do you consume that actually contain a trace. These traces add up and they all don't leave your body very quickly. As you get older these traces add up and can then cause problems later on in life.

What kind of problems? Sodium nitrate and potassium nitrate, both food additives, are also known by another name, Saltpeter. There were rumors back in World War One that the army was adding saltpeter in the soldiers food to prevent them from from getting erections. This would prevent them from contracting any sexually transmitted diseases while on leave. This was never proven. This does bring to mind a possible cause of today's illness ED (erectile dysfunction). Maybe it's the consumption of too many food products containing these additives. Maybe instead of taking drugs you can just change your diet!

There are a lot of chemicals being pumped into processed foods. The best remedy is to eat as much fresh foods as possible and making better choices when we eat out. Also consumers are the force to change what corporations produce. It may take time, but when consumer buying changes, manufacturers change with us. Take MSG in soup for instance. The major soup manufacturers are now removing it from their products thanks to consumers and how they spend their money.

Thanks for listening and stay warm

Bill

Snow And Squash

The white stuff is falling from the sky again.  It'll last through tomorrow sometime.  We'll be cooped up inside till the thaw.  Although we're used to this sort of weather, some parts of the country that don't usually have deep cold with snow and ice are really being hit hard. 

There are some health risks to avoid during the cold winter weather, and I'm not talking about freezing to death.  During the winter cold, even in your comfy home or work place, the air is dry,  so dry that any perspiration you have evaporates immediately on exposure to the air.  That's why you always feel dry.  The air has almost no water in it.  Evaporation happens very quickly.  This type of weather can draw the water out of anything. 

Dehydration happens very easily especially in the winter, although you don't notice it because your not hot or sweaty.  It is important to drink lots of water in the cold dry times.  Coffee, beer and alcohol will increase the rate of dehydration.  Water is the best method of replenishing your body.  If you need something to warm you up try tea.  Herbal and green tea's are the best.

The recipe I have for you today is a side dish that goes well in place of mashed potatoes.  Yes, it's another alternate dish.  The vegetable is one of my favorites because it is prepared in the same way.  It is the Butternut Squash.  With it's slightly sweet taste it adds new flavors to this traditional American side. 

First peel, core and dice one butternut squash.  Place in pot, add water to cover, and bring to boil.  Reduce heat slightly to prevent boil over.  Cook until tender. Check with a fork.  It will take from 20 to 30 minutes.  Drain liquid then add butter, or a healthy margarine, sour cream, black pepper and dill.  Use small amounts at first and add more later to get the right consistency and taste.  With a masher proceed to mash and combine all ingredients.  If it becomes too mushy place back on stove on low heat to thicken.  Watch it carefully so it does not burn.

Stay warm and cozy

Bill

Soup On A Cold Day

It's a cold day today in Maine.  Last night we made chicken and now have some left over.  It's a perfect time for a homemade chicken soup lunch. 

You will need about a cup and a half of chicken meat, cubed.  2 stalks of celery diced. 2 carrots diced. half an onion, chopped.  A quarter cup of rice and a 32 ounce carton of Kitchen Basics, or home made, chicken broth.  Add all but the chicken to a pot.  Bring to boil then reduce to a simmer.  Let cook for 15 minutes then add chicken.  Continue cooking for another 10 minutes.  Serve with a buttered roll.  Enjoy... 

It may be easier just to open a can of soup, but is it healthier?  MSG, monosodium glutamate, is unfortunately in most cans of processed foods.  It may be hidden in ingredients like potassium glutamate, hydrolyzed protein, hydrolyzed vegetable protein, hydrolyzed plant protein, hydrolyzed oat flour, textured protein, yeast extract, autolyzed yeast, plant protein extract, sodium caseinate or calcium caseinate.  For more information on this visit www.healthdangers.com.  Look under drugs then click monosodium glutamate.

MSG has been under fire for causing illnessss from migraines to panic attack syndrome.  The FDA has classified the ingredient as "generally regarded as safe."  What is not well known is that the FDA in 1969 banned the use of MSG in baby food.  Does this seem safe to consume if it was banned from all baby food in the US?  Why was it banned?  Research showed that MSG can cause brain damage in the developing brains of infant animals.  So what about the unborn child a woman is carrying?  How dangerous is it for her to consume MSG? 

I know first hand that MSG can effect your health.  Back in my twenties I developed panic attack symptoms.  I was prescribed Xanax as a relaxer.  For almost a year I struggled with the symptoms.  Then for a whole summer the symptoms vanished.  When they returned I tried to find out what had changed during the summer.  The conclusion was found to be simple.  The Chinese restaurant that I would eat at two or three times a week near work had closed for the summer.  The owners had gone back to China to visit family.  When they reopened, my symptoms returned.  I have to restrict my consumption of MSG to below my tolerance level. 

Even though glutamate occurs naturally in our bodies, the mass produced glutamate in MSG is not a pure form.  Impurities present in this form of glutamate may be the culprit in causing neurological dysfunctions.  Glutamate has a role in joining with neurotransmitters.  There is a lot of information online on this subject.

I don't need to have concrete proof that it is harmful.  I just don't want it in my food.  Soup companies now are bowing to the will of the consumers and are removing MSG from their soups.  But be cautious and check the label for the hidden forms listed above.  Or just make your own with homemade broth or some trusted natural brand.

Stay warm and eat well

Bill

Freshness Made Simple

Tips on food storage. How do you keep veggies fresher longer? Here are a few ideas. Lettuce always seems to turn brown and slimy before you are able to use it up. Never cut lettuce. Tear off what you will use, then use a knife if you need to shred it. Cutting will destroy cells while tearing pulls most cells away from each other. Cut cells will decay and spread the decay quickly. The less damaged cells the longer and fresher the lettuce will be. To keep it fresher place it in a airtight bag with a piece of paper towel. Lettuce will give off moisture. This will dry out the leaves if stored in an open bag. In a closed bag the humidity will equalize and lessen the rate of dehydration. A piece of paper towel will absorb any accumulation in the bag so the lettuce does not sit in water. This keeps the lettuce from rotting.

Onions are a great way to keep other veggies fresher longer. Take peppers for instance. Put a piece of pepper in a closeable bag and within a few days it will be slimy along the cut edges. Put a piece of pepper in a bag with a piece of onion and it will be fresh for over a week. This is true for other delicate veggies. The onion will emit vapors that will retard decay.

If you find that your soda goes flat before you have finished the bottle it is because it has been opened too often. When you open carbonated beverages you will hear a "whoosh". This is from the build up of pressure in the bottle. When you reseal the bottle the pressure in the bottle is not high enough to keep the fizz in the beverage. Gas will escape to the air pocket in the bottle until there is enough pressure to hold the fizz in the liquid. Every time you open the bottle you relieve the pressure and the process begins again. There is a pressure cap made for soda bottles that have a pump built in to put pressure back into the bottle. Or just drink faster.

Today's recipe is quick home fries using leftover potatoes

3 cups Left-over baked or boiled Potatoes diced
1 small Onion chopped fine
1/4 Tsp Garlic powder
1/4 Tsp Celery Seed
1/4 Tsp Black Pepper
1/4 Tsp Paprika
Olive Oil

Use a good, well seasoned fry pan. Add Oil, potatoes and onions on medium to medium high. Add garlic powder, celery seed and black pepper. Cook till browned, stirring occasionally. Add Paprika for color and stir in.

Stay warm

Bill

Lets Talk Calories

Lets talk a little about the "C" word. Calories! Calories in my opinion have very little or no value to consumers today. Unfortunately people still look at Calories as a staple to dieting. Most people probable don't even know what a Calorie is or how it is calculated. Calories once had a place in the world of healthy living, but today's information and higher understanding of health have knocked Calories down from their pedestal.

Let's look at what Calories represent. A calorie is a unit of energy. It can represent electrical, chemical and physical energy. Each type is individual and separate from the other. One Calorie is the amount of energy needed to raise 1 gram of water 1 degree Celsius (times 1000). The way to determine the amount of Calories in food is by burning it. If, when burned, one once of ground beef raises one kilogram of water 5.9 degrees, then you can calculate that there are 5.9 Calories in one once of ground beef.

What makes up the Calories is more important than the amount of Calories. Calories represent everything organic. Water, salts and trace minerals are not counted since they do not burn. Fats, carb's, sugars, proteins and fiber are all counted as a whole. This is why counting Calories does not work alone. All should be considered separately and then compared to the whole. Jenny Craig does attempt this by placing values on food based on fats and carb's in a broad range.

Lets now look at the individual parts. Water, salts, and minerals do not effect body weight but are important for nutrition. Fiber, a carbohydrate which is non digestible, is important for digestive health. Fiber is counted in Calories, but has no impact on body fat. Proteins are digested into Amino Acids. Amino Acids are a fundamental part of all the cells in your body. Proteins are necessary for your health but do not increase body fat. They do play a big roll in building muscle mass. These components are included in the overall Calorie count, but has no place in a weight loss diet. If just counting Calories, you maybe reducing needed vitamins, proteins and fiber based on food choices by caloric value.

Carbohydrates and sugar. Sugar is a simple form of carbohydrate. So simple that it can be digested in your mouth straight into the blood stream. Even though sugar by itself does not turn to fat it is a trigger that will tell your body to store food in the fat cells.

Lets talk about fat cells for a minute. Think of fat cells like a refrigerator. You store food in it from the market; as you use the food up you replace it. If you start getting more food than you need, you eat what is fresh and keep storing everything else. When the refrigerator becomes full, you get another refrigerator to store more. Your body has a certain number of fat cells originally. If not used they are small. When used to store food they enlarge. At some point your body will make more fat cells if it needs to store more food. The food in the cells is easy to loose. The fat cells themselves are harder to get rid of.

Back to carb's. Sugar also effects glucose ( blood sugar ) levels which can lead to other health problems like diabetes. When burning energy your body will use the easiest form first, sugar, followed by carb's then stored fat. Carb's are a complex form of sugar that can be digested, but needs to be broken down to be used. If there is too much sugar in the blood your body will remove it. Carb's, sugar and fatty acids will be transformed into storeable sugar. Some simple sugar will either be used or stored in the liver and muscle tissue. This is where most body fat will come from. When you look at the nutritional part of a label you will see total carb's, dietary fiber and sugar. This is very helpful information when on a weight loss diet.

Fat!!!! There is a myth that to lose weight you stop eating fat. People equate fat in food with fat in their body. Not the same. If a doctor puts you on a low fat diet it's not to lose weight. Low fat diets are generally for people with heart conditions, high cholesterol or a circulatory problem. Fat has its place in your body. Fat, when digested, enters your body's blood as fatty acids and gets a new name, cholesterol. It has a purpose. Lets think about this! Fats are greasy, oily and slimy, what could they possibly do? Well, that's what they do. Blood is cells that act like a liquid. They course through our bodies rubbing against the cells that make up arteries and veins. Fat acts as a lubricant reducing friction and heat buildup. Too much fat is not good. Unfortunately most people have too much fat in their diets. Reducing the wrong fats is good. Cutting out fat from you diet is not good.

This is why counting Calories is not a good way to lose weight. You must balance the components of the food you eat. Eating more good veggies ( not starchy ones ) and leaner meats is very good for your health and heart.

Be Well

Bill

Morning Aroma

Waking up and thinking of only that first cup of coffee to awaken your senses. Coffee sparks most peoples morning be it hot, iced or flavored. Made at home or bought on the go it fuels our minds allowing us to plow through the day.

There are a plethora of brands of coffee and several ways to produce that savory cup, or in my case mug. Our favorite here at the Hunter household is known as the French Press, or the plunge style coffee press. It captures more of the coffee flavor than the standard drip maker. Just add the coffee grounds, add hot water and let steep for about 5 minuets. The use the plunger to push the grounds to the bottom of the canister and voila, coffee. Letting the grounds sit in the hot water instead of water seeping over them and into a pot allows more flavor to escape the grounds. It is very prevalent when making flavored coffee like our favorites Rain Forest Nut or Blueberry Cobbler. We have compared the drip with the plunge and the plunge wins hands down.

These coffee makers can be inexpensive, we picked one up for under $17.00, but can also be over $40.00 for a brand name one. Both work the same way. We have broken 2 so far. So we buy the lesser of the two.

Needless to say we will not go back to the common drip coffee maker. It would be a step down

Thanks for listening

Bill

What To Do With Left Overs

Open the refrigerator and you'll probably see plastic containers and bags of previous dinners gone uneaten. What's for dinner?...LEFTOVERS! Groan... Do they sell something called leftover helper in the market? Well, all it really takes is some imagination. A little cuisine creativity. And you can turn leftovers in something new.

A leftover pork roast a few weeks ago was transformed in pulled pork by simmering it for several hours in a spicy sauce. I believed I used ketchup, garlic, vinegar, pepper sauce, vegetable stock, and some molasses. Just a little imagination that turned into pulled pork roll-ups. Left over homemade sloppy Joe's turned into a burrito dinner and some nacho supreme. Nacho supreme is one of our favorite lunches created from leftover dinner meats.

Chicken soup is an easy way to make a good lunch from cooked chicken. Just add carrots, celery and chicken to some low sodium natural broth. We use Kitchen Basics broth. Chicken chili, one of my favorites, is another Delicious way of changing leftovers to new-overs.

But the recipe of today is beans. We had a roast beef that went from dinner to beef hash and eggs to barbecue beans. recipe Follows.


Barbecue Beans


Note: Add water only to the beans will cooking them. Adding anything, even salt, will prevent the beans from becoming tender.


Ingredients:


1 Quart Dry Pinto Beans Soak Overnight

1 Lb Leftover meat Chopped (About 2 cups)

1 6oz can Tomato Paste

1/4 Cup Blackstrap Molasses

1/4 Cup Cider Vinegar

1/4 Cup Whisky

3 Tbsp Onion Flakes

2 Tbsp Chili Powder

1 Tbsp Garlic Powder

2 Tsp Red Pepper Flakes

1 Tsp Mustard Powder

Water



Drain and rinse beans. Place in pot and add water only to 2 inches above. Bring to boil and simmer until tender. Drain and rinse again. Set aside.

Place remainder of ingredients, minus meat, into a 4 cup measure, add water to make 4 cups, and mix. Put in pot and bring to boil. Add beans and meat. Add water if needed to cover beans. Reduce heat to simmer. Let cook for about 2 hours.


Enjoy and stay warm

Bill