Onions

I love onions, and can hardly wait to plant them this month---enough to last through most of the Winter. Last year our garden onions were sweet, delicious and stored well. Did you know........

"The onion species is a subset of the lily family? They may have first been cultivated in Asia or India, but wild onions are native in may localities including North America. The Great Lakes Indians called them She-khe-ony, and it is from this Indian word that the city of Chicago derives its name. Onions are valued for their distinct flavor, which enhances the flavors of other ingredients in any dish; and are a particularly good marriage with bland, starchy foods, such as legumes or potatoes.

Onions contain carotenoids, B complex vitamins---including all-important B6---and vitamin C, calcium, magnesium, potassium and sulphur compounds. They are universally valued for their medicinal properties, which include improvement of kidney function and antibacterial qualities. According to some researchers, half of a cup of raw onions per day is an excellent means of protecting the blood from a tendency to coagulate and clot. Onions also have been shown to lower elevated blood sugar levels in test animals. Pasteur was the first to recognize that onions have strong antibacterial powers; onions are also helpful in breaking up mucus in the throat, lungs, and nasal passages. Finally, recent research indicates that onions, with their concentrated sulphur compounds, can be useful in treating cancer in some people. Onions also concentrate germanium when it is found in the soil. Germanium acts as an oxygen transporter and has been useful in cancer therapy.

On the other hand, certain yogic diets prohibit the onion because it is said to 'increase body heat and appetites.' This may be because the onion acts as a stimulant to the adrenal glands. Those with weak adrenal grands should eat sparingly of the onion family as should individuals sensitive to sulphur-containing foods.

To peel small onions, remove ends and plunge briefly into boiling water. Skins will then come off easily.

Baked Onions with Pecans
Serves 8

4 large onions, peeled
1 cup chicken stock
3 tablespoons butter
1 tablespoon honey
1 teaspoon grated lemon rind
1/4 teaspoon paprika
sea salt
1/2 cup crispy pecans

Cut onions in half along the equator and place cut side up in a buttered glass baking dish. Mix stock, butter, honey, lemon rind, and paprika and heat gently until well blended. Season to taste. Pour over onions. Bake, covered, for about 50 minutes at 350 degrees, basting occasionally, until onions are just tender. Remove cover, sprinkle with pecans and bake another 10-15 minutes until lightly browned."

Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats by Sally Fallon
Click here to purchase this book from Amazon.com

Sweet Potatoes

"There's probably no vegetable with a higher betacarotene content than the sweet potato. This is the betacarotene that protects us against cancer, colds, infections and other diseases. The carotene content of sweet potatoes actually increases as the vegetable is stored throughout the winter. But remember that our bodies can only convert carotene to vitamin A in the presence of bile salts. That's why it's so important to eat sweet potatoes with butter, egg yolks or cream. These fats stimulate the secretion of bile and help the body to convert carotenes to all-important vitamin A. These wonderful fats also make sweet potatoes taste delicious.

The sweet potato is a good source of iron, potassium, niacin and vitamin C. It contains fiber and is very rich in vitamin B6, a vitamin that is highly protective against heart disease. Last but not least, the sweet potato is rich in magnesium, another nutrient that protects against heart disease.

Sweet Potato Pancakes
serves 4-6

2 medium sweet potatoes, peeled and grated
1 parge potato, unpeeled, washed and grated
2 tablespons whey or lemon juice
1 tablespoon sea salt
1 medium oniln, minced
1 small carrot, grated
3 eggs, lightly beaten
4 tablespoons spelt or whole grain flour
pinch of nutmeg
sea salt and pepper
3 tablespoons butter
3tablespoons extra virgin oil oil

Soak grated potato in water plus whey or lemon juice and salt for sever hours or overnight.
Drain and squeeze dry in a tea towel. Mix eggs with flour and nutmeg and season to taste. Stir in grated vegetables. Use a 1/3 cup measure to scoop out batter. Saute until golden on both sides in butter and olive oil.

Variation: Add 1/4 cup finely chopped cilantro to batter. Omit nutmeg."

Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats by Sally Fallon.
Click here to purchase this book from Amazon.com

GF Squash Pancakes

Now here's a yummy recipe...

Gluten-free Squash Pancakes

Written by Rachel Shulman

Published on February 8th, 2010

eatdrinkbetter.com

Buzz up!

I recently stumbled upon a great recipe for Spaghetti Squash Pancakes from Mollie Katzen‘s book, The Vegetable Dishes I Can’t Live Without. It’s a winner. Although the original recipe calls for spaghetti squash (quite delicious) and gives the option of using all-purpose flour or rice flour, the recipe can accommodate any kind of squash and a variety of gluten-free flours. The topping possibilities are also endless, giving you the option to play with flavor combinations. Happy eating!

Recipe for Gluten-free Squash Pancakes (adapted from Mollie Katzen‘s The Vegetable Dishes I Can’t Live Without):

• 2 cups cooked squash or pumpkin
• 1 cup minced onion
• 1/4 cup brown rice flour, white rice flour, chickpea flour, buckwheat flour, almond flour, quinoa flour, sorghum flour, or other gluten-free flour.
• 1/2 teaspoon kosher salt
• 4 large eggs
• Oil for the pan
• Butter for the pan (optional)

1) If you’re using cooked spaghetti squash, place it in a bowl and separate the strands with a fork. If you’re using another variety of cooked squash or pumpkin, puree it in a food processor or blender (keep the squash a bit on the chunky side) and transfer to a bowl.

2) Mix in the onion, flour, and salt. Lightly beat the eggs and add them to the squash mixture.

3) Heat a skillet or griddle over medium heat. Lightly grease the pan with oil (and butter if you’d like). Use a 1/4 cup measure to scoop the batter into the hot pan.

4) Cook the pancakes for 8-10 minutes on each side. You want them very crunchy on the outside – they’ll stay delightfully chewy on the inside.

Topping ideas:

• Sour cream or yogurt
• Hot sauce or salsa
• Tomato sauce
• Caramelized onions
• Jam
• Melted cheese
• Hummus
• Nut butter
• Chopped chives, parsley, or cilantro

Asparagus & New Potato soup

This recipe comes from Full Belly Farm in California. Full Belly products are sold to restaurants, at farmers markets and through a CSA.

1 bunch of asparagus
6 cups of vegetable stock, light chicken stock or water
Fresh thyme and bay
Two onions
1 pound new potatoes
Olive oil
1 cup cream

Snap off any rooty ends of the asparagus and simmer it in the stock with the thyme and bay. In a deep soup pot, stew the onions and potatoes in the olive oil and a little water. When the vegetables are very soft, strain the stock into the pot and bring it to a simmer.

Chop the asparagus roughly, reserving the tips to garnish the finished soup. Add the rest of the asparagus to the soup pot. Let the soup simmer for about 5 minutes until the asparagus is just tender. Do not overcook or you will loose freshness and color. Puree the soup and pass it through a sieve into a bowl. The soup should be dense but smooth. To get the right consistency, thin with additional water or stock. Finally, add the cream.

Cut the reserved asparagus tips in half lengthwise and parboil for 1 to 2 minutes. Serve the soup garnished with the asparagus tips. It can be served chilled or heated.

Onion-Cranberry Compote

My husband prepared this delicious side dish for Thanksgiving. It is an excellent substitute for sugary cranberry relish, and lends itself to variations! Even though he omitted raisins and thyme because there were none in our cupboard, the tart favor was refreshing and provided a striking contrast to our holiday meal. Try your own version and be pleasantly surprised!

Makes 4 cups:

• 2/3 cup yellow raisins
• 2/3 cup dark raisins
• 1-1/2 cups hot filtered water
• 2 pounds onions (small white preferred)
• 4 tablespoons butter
• 3/4 cup white wine vinegar
• 1 cup dry white wine
• 3 cloves garlic, peeled and minced
• 1/2 teaspoon dried thyme
• 1 teaspoon sea salt
• 1 2/3 cups fresh cranberries

Soak raisins in water for 10 minutes. Meanwhile, in a large saucepan, saute' onions in butter until well coated. Add wine and vinegar and boil down for several minutes. Ad raisins with soaking liquid and remaining ingredients except cranberries. Liquid should just cover the onions--if not, add a little water. Simmer, covered, for about 1 hour, stirring occasionally. Remove cover, add cranberries and simmer uncovered for 15 to 30 minutes until liquid has thickened. Let cool. May be made up to 3 days in advance and stored in the refrigerator. Serve at room temperature.

From: Nourishing Traditions: The Cookbook that Challenages Politically Correct Nutrition and the Diet Dictocrats by Sally Fallon

Click here to order Nourishing Traditions from Amazon.com.

An Easy, Delicious, Fresh Fall Salad

Here is a tasty, protein-filled, salad recipe for those remaining beets in your garden. The textures and flavors are excellent together---especially with fresh beets. I recommend doubling the recipe for those wanting 'seconds'.

Harvard Beets and Boiled Eggs

• Trim and boil 3 cups of medium-sized beets 45 minutes to 1 hour. Cook, peel and slice. Save liquid.
• In a sauce pan cook 1 cup of reserved juice, 1/4th cup vinegar of your choice, and 2 Tblsp. of raw honey.
• Add 2 cloves, 1/2 tsp. of salt, 3 peppercorns and 1 bay leaf.
• Add soft-boiled eggs and onions as desired.
• Marinate for 2 days, covered in the refrigerator, for full flavor.
• Serves 3 easily as a side dish.
• Enjoy!

Mmmm, Mmmm Good!

Outside it's cold and rainy, but inside I still have loads of summer-fresh tomatoes. What sounds good? Here's a solution that's more delicious than any canned soup.

FRESH TOMATO SOUP

1 1/2 cups chicken broth

4 medium tomatoes, peeled* and quartered

1/2 chopped onion

1/2 tsp dried basil

Cook 15 minutes, then puree in blender.

Make a white sauce: 2 Tbs butter melted with 2 Tbs flour. Stir together, then slowly add 1 cup milk, stirring to prevent lumps. Add vegetable mixture to white sauce, then heat (don't boil). Enjoy!

*If you have a tough blender, there is really no need to peel. My Vita Mix can puree tomatoes--peel and all.

Penne with Tomatoes and Mozzarella

Combine in a bowl:
2 Tbs oil
1/4 cup fresh basil, torn in small pieces
6 fresh tomatoes, cut in small squares (Actually, I think the more tomatoes, the better!)
6 oz mozzarella cheese, shredded or cut in small dice
8 sun-dried tomatoes packed in oil, chopped (optional)

Season to taste with salt and lots of freshly ground pepper. Let stand while you prepare the pasta.

Cook 3/4 pound penne until it is “al dente” and drain well. Toss the hot pasta with the tomato mixture and serve at once.

from Linda’s Kitchen: Simple and Inspiring Recipes for Meals Without Meat by Linda McCartney
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Sweet Corn Salsa

Here's a quick recipe that uses most everything from an Enumclaw garden this time of year!

"There is something almost spiritual about harvesting sweet corn, walking down the dew-covered rows in the early morning hours, the towering stalks blocking your view from all sides. You walk the rows feeling each ear of corn; this one's too small, this one will be ready tomorrow, this one is perfect. And with a swift downward pull you release the stalk. Every harvester has the joy of taking a quick break to shuck a particularly perfect ear and indulge in that divine, dreamy sweetness of just-picked corn. Fortunately, that sweetness can lend itself to this salsa.

Here we combine indigenous foods of the Americas into a most flavorful salsa. The combination of sweet, hot, and sour makes a wonderful pairing with grilled foods, or really, with just about anything. If you have a grill going, you can rub the ears of corn lightly with oil and grill them over a low fire; roll the ears around with a pair of tongs so they cook evenly. A little charring is okay. Homemade salsa is best if used up the day it is made---and left-overs probably won't be an issue.

Makes about 2-1/2 cups

Need:

• 3 ears of sweet corn
• 1 tbsp. of extra virgin olive oil
• 3 medium tomatoes, diced
• 1/2 red onion, finely chopped, rinsed
• 1/2 cup loosely packed chopped cilantro leaves
• freshly squeezed juice of 2 limes (about 1/4 cup)
• 1 jalapeno pepper, seeded and chopped
• 1 small clove garlic, minced (about 1/2 tsp.)
• 1/4 tsp. of salt.

1. Cut the corn kernels off the cobs. Heat the oil in a large skillet over medium heat; add the corn kernels and saute for 3 minutes.

2. Combine the corn and all remaining ingredients in a medium bowl and mix well. Serve warm or chilled."

from Farmer John's Cookbook: The Real Dirt on Vegetables, Angelic Organics.
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Zucchini Milk

If you are wondering what to do with all the extra zucchini and want to stretch the budget, here's a suggestion.

"Zucchini milk is a versatile liquid that's ideal for making bread, cakes, and cream soups. Make the milk when zucchini is in season and freeze it in one-cup containers. For a pale, off-white milk, peel the zucchini thickly (or double peel). Unpeeled zucchini will result in green milk.

2-1/2 pounds of firm zucchini, peeled and cut into chunks

PLACE ENOUGH ZUCCHINI in a blender to fill it about one-quarter full. Process to a thick, smooth liquid. Pour into a large saucepan. Repeat to puree all the zucchini.

Heat to boiling over medium-high heat and cook for 1 minute. Cool briefly and pour into four, one-cup canning jars. Makes about 1 quart.

Cooks Tip: This versatile milk can be stored in the refrigerator for up to 1 week, or in the freezer for up to 1 year."

The Allergy Self-Help Cookbook by Marjorie H. Jones, R.N.
Click here to order The Allergy Self-Help Cookbook on Amazon.com

Terrific, Prolific Zucchini

You’re probably hoping for a recipe to help you use all that zucchini you have this summer! Well keep reading, but first here’s some information on just how terrific that summer squash really is:

Zucchinis contain useful amounts of folate (24 mcg/100 g), potassium (280 mg/100 g) and vitamin A (384 IU [115 mcg]/100 g). Zucchinis are also an excellent source of vitamin C. Dark green zucchini also has some beta carotene and all types provide small quantities of minerals. Skin colors range from almost black, dark green, pale green, pale green with grey, and yellow. The darker the squash, the more the nutrients.

With their high water content (more than 95 percent), zucchini squashes are very low in calories. There are only 13 calories in a half-cup of raw zucchini, with a slight increase to 18 calories in the same quantity cooked. Definitely wash your zucchini but don't peel because most of the nutrients are in the skin. (from health.learninginfo.org)


ZUCCHINI & HERB CREAM SOUP
5-6 cups zucchini squash, coarsely chopped.
3 cups chicken broth
2 cups milk or cream
2-3 Tbs dried parsley
1 tsp basil
1/2 tsp oregano
1/8 tsp thyme
1-2 tsp garlic
1 tsp olive oil
1/2 tsp dried mustard
2 Tbs parmesan cheese
1/4 c cornstarch
Cook squash just until tender. (Heat in small amount of broth in a saucepan.)
In blender, combine milk, herbs, oil, cheese, and cornstarch. Add squash. Cover and blend until smooth. Add additional broth and cook over medium heat until thickened and bubbly. Cook and stir for 2 minutes more.
Garnish with fresh basil or parsley.

Easy Kale Chips

(This recipe is by Lynn Jones of the Ottawa Valley Food Co-op.)

Ingredients:
Kale
Sea salt and olive oil (You could also add cayenne, garlic, a sprinkle of vinegar....)

Directions:
1. Pick the kale and wash if necessary.
2. Cut out the stems and cut the leaf part into chip-sized pieces.
3. Season to taste. Just a little. It's easy to overdo it.
4. Spread on cookie sheets. (Avoid overlapping pieces for quickest drying.)
5. Bake for 20 minutes at 250*F or dehydrate for several hours.


The Food Paper has this to say about kale's health benefits:

"Among the Brassicas, kale is the family prodigy.... It is particularly rich in beta-carotene (which protects against diseases of the skin) and the carotenoid lutein (which prevents damage to the eyes), with seven times the beta-carotene and ten times the lutein fellow Brassica family member broccoli contains. Kale’s vitamin content is also exceptional. Just one cup of raw kale contains 15% of the recommended daily value of calcium and Vitamin B6, 40% of the magnesium, 180% of the Vitamin A, 200% of the Vitamin C and a whopping 1020% of the Vitamin K. The boost in immune support and antioxidant protection provided by these vitamins could help ward off the colds and flus of the season, not to mention more serious diseases."

So you can feel great about eating these delicious, crispy chips!

April, 2009--Stewed Rhubarb

The long winter left our growing season several weeks behind normal, but the rhubarb is up in Enumclaw and finally tall enough to pick!
Stewed rhubarb is a simple, yummy way to eat this nutritious vegetable.

Wash and trim rhubarb stalks, then cut into approx 1" pieces.
Add just enough water to cover, then cook until soft. (Rhubarb has a very high water content and will do fine with little or no water, if cooked gently.)
Use a potato masher or blender to further make the rhubarb pieces into a sauce.
Thicken with agar agar, and sweeten to taste. (We like to use stevia.)

I like to eat it warm. My kids like it cold and "set up."