Soup or Stew – Full of Beans, Or Just Culinary Lexicon?

I was leafing through a cookbook entitled “400 Soups” in a store the other day. Besides being impressed at how many varieties there are in the world, it struck me that the distinction between soup and stew is not at all clear. But does it really matter to someone coming home hungry after a long, hard day’s work? No – whatever you call it, serve it up in a bowl and let’s eat!

This debate permeates the web and blogosphere. And it is especially difficult for bean-based vegetarian stove-top preparations. Soup, stew, hotpot, potage, bisque, broth, chowder… All these terms have their nuances, but are often interchangeable. For these bean-based recipes below, I’ll use ‘bean hotpot’ for something served in a bowl, and ‘sauce’ for something served on top of something else (like pasta).

Rachel Ray commercialized the term I have used forever – ‘Stoup’. There are however, many other connotations for the word ‘Stoup’, including a basin for Holy Water or, a degrading idiot. I don’t want to go there. So I’ll stick with hotpot…

Lentil and Barley Hotpot
1 large onion, diced
2 carrots, peeled and sliced
3 stalks celery, diced
4 cloves garlic, minced
1 tsp cumin seeds
¼ tsp red pepper flakes
1 tsp Herbs du Provence
½ cup green lentils
¼ cup red lentils
¼ cup white (Indian Garam) lentils – or substitute red or green
¼ cup un-hulled barley, or soft winter wheat (or substitute pearled barley)
1 quart chicken or vegetable stock
1 cup water
1 cup white wine
1 16-oz can diced tomato
1 Tbsp red wine vinegar
1 Tbsp Dijon mustard

In a 3-4 quart pot, sauté onion, carrot and celery in a bit of olive oil until softened and beginning to caramelize. Add garlic, cumin, red pepper and Herbs du Provence and cook another minute or two until very fragrant.

Add remaining ingredients to pot, and bring to a boil. Stir and reduce to a simmer. Cook, stirring several times, for about 45 minutes, or until all ingredients are cooked through.

Chili Bean Hotpot
1 green pepper, diced
1 large onion, diced
2 stalks celery, sliced
4 cloves garlic, minced
1 tsp cumin seeds
1 tsp mustard seeds
1 Tbsp. chili powder
½ tsp Allspice
½ tsp red pepper flakes
1 quart chicken or vegetable stock
2 cups water
¼ cup green lentils
¼ cup yellow split peas or red lentils
¼ cup soft whole winter wheat berries
¼ cup bulgur wheat
1 new potato, peeled and diced into ¼ inch pieces
3 fresh ripe tomatoes, diced and drained (or 1 can diced tomatoes)
1 29-oz can spicy chili beans in tomato sauce (NOT vegetarian baked beans – too sweet)
1 Tbsp unsweetened cocoa powder
1 Tbsp molasses

In a 3-4 quart pot, sauté the pepper, onion and celery in a bit of olive oil until the vegetables soften and begin to caramelize. Add garlic, cumin, mustard and the spices and cook another few minutes until very aromatic. Salt and pepper to taste. Add the vegetable stock, water, lentils, peas and wheat, and bring to a boil. Reduce heat to a simmer and cook for about 45 minutes, stirring from time to time, until the beans and grains are cooked. The wheat berries might still be very al-dente – they will cook more in the next step.

Meanwhile, sauté tomatoes in a bit of olive oil over high heat to caramelize and stew for about 10 minutes. Set aside. Omit this step if using canned tomatoes. Add potatoes, tomatoes, cocoa and molasses to bean pot, along with the canned beans. Simmer for another 20 minutes until all the flavors meld.

Tomato & Cannellini with Pesto and Toasted Pine Nuts
2-3 large fresh ripe tomatoes, diced and somewhat drained
1 can Cannellini beans, drained
2 Tbsp pesto sauce
½ cup white wine
2 Tbsp butter
¼ cup pine nuts
1 lb pasta (of your choosing)

Heat a pan over fairly high heat with a bit of olive oil and sear the tomatoes, stirring until they are bubbly and caramelized. Add the remaining ingredients and simmer until heated through.

Meanwhile cook pasta al-dente according to package instructions. Gently toast pine nuts in a dry non-stick skillet over medium heat, shaking pan often. Allow nuts to slightly brown but not burn. Serve sauce over pasta topped with pine nuts and grated Parmesan cheese.












Pinto and Andoille Hot Pot
4 small celery stalks, diced
2 carrots, sliced
1 onion, diced
¼ lb Andoille sausage, finely diced
3 cloves garlic, minced
1 quart chicken or vegetable stock
2 cups water
1 can pinto beans, drained
1 potato, diced
2 tomatoes, diced
1 cup cooked brown rice
6 leaves fresh basil, cut in chiffonade
2 tsp. Emeril Essence (or Cajun spice mix)

In a 3 quart pot, sauté the onion, celery and carrot until softened and slightly caramelized. Add the sausage and heat through and then add the garlic and cook a few more minutes until the garlic is fragrant.

Add the rest of the ingredients and simmer until the potato is cooked through, about 15 minutes.

They Say Eat More Fish

Not only do nutritionists recommend eating more fish, they specifically emphasize the health benefits of those species containing higher levels of so-called omega-3 fatty acids. Together with their omega-6 cousins, they are known as ‘essential fatty acids’, which cannot be synthesized by the human body. Omega-3’s are found in ‘fatty’ fish such as salmon and of course sardines, mackerel and anchovies. There are many other sources of omega-3 fatty acids such as almonds, walnuts, leafy green vegetables and eggs. But if you’re like me and don’t go for the more ‘flavorful’ fatty fish, but you like salmon and those other omega-3 containing foods, you are still in luck.

But let’s not get too carried away. White fish is still great for you, so I for one will continue enjoying Cod and Tilapia, along with Salmon, thank you very much.


Oven Poached Salmon and Summer Vegetables
4 portions salmon fillet, about 1/3 lb. each, skin removed
1 yellow summer squash, seeded and sliced into half-moons
2 dozen grape tomatoes
1 dozen asparagus spears
8 fresh basil leaves, cut in chiffonade
palmful fresh mint leaves
2 tsp anise seeds (optional)

Preheat oven to 400F. Place each salmon filet on a separate piece of aluminum foil more than big enough to completely wrap the fish. Distribute the remaining ingredients scattered on top of the salmon. Salt and pepper to taste. Wrap the fish tighly in the foil and place on a cookie sheet. Bake for 20 minutes.


Pan Roasted Cod over Soba Noodles
2 cups chicken broth
1 cup water
1 Tbsp soy sauce
1 Tbsp spiced rice wine vinegar
1 tsp sesame oil
½ red pepper, halved and thinly sliced
¼ cup shredded carrot
1 very small yellow squash, sliced
1 small can sliced mushrooms, including liquid
¼ lb. soba noodles
1½ lb cod fillet, cut into 4 pieces
3 cloves garlic, sliced
½ inch fresh ginger, minced

In one pot, combine broth, water, soy sauce vinegar, sesame oil and mushrooms (including liquid from can. Bring to a boil and add soba noodles, carrots, pepper and squash. Simmer, stirring often.

Meanwhile, heat a separate non-stick skillet and cook cod over very high heat in a bit of canola or peanut oil for about 2 minutes. Flip carefully and continue cooking another 2 minutes. Set aside. In same non-stick skillet, fry the garlic and ginger over medium heat in a bit of canola or peanut oil until fragrant, but not browned. Set aside.

When noodles are done (they should take no more than 5 minutes), transfer one fourth of the noodles, vegetables and broth to each of four bowls. Top the noodles with one of the fish portions and scatter the garlic and ginger on top of the fish pieces.

Salmon Stuffed with Crabmeat
4 salmon filets, tail end, skin removed, about 4-inches long each
3 cups herbed seasoned stuffing mix
1 can crab meat, picked through and drained
Fresh herbs such as oregano, mint or tarragon

Prepare stuffing mix according to package directions (I like to add a bit of garlic passed through a press). Mix in the crabmeat with the stuffing. Lay each fillet out on a work surface and divide the stuffing among the four filets. Roll each fillet up and place seam-side down in a baking dish. Spray with oil and top with fresh herbs. Bake for 20-30 minutes, until heated through.

Tilapia with Creamy Guacamole and Fresh Tomatoes
4 Tilapia filets
2 fresh ripe tomatoes, diced and drained
½ lemon, quatered

Creamy Guacamole
1 avocado. Finely diced
juice of half a lime
1 clove garlic, pressed through a garlic press
¼ tsp chili powder
¼ tsp powdered cumin
dash Cayenne pepper
dash salt
1 Tbsp good real mayonnaise (or sour cream)

Prepare guacamole by mixing all guacamole ingredients together, mixing well to achieve a creamy consistency.

Meanwhile, sauté the tilapia, preferably on an oil-sprayed non-stick ridged grill pan, about 5 minutes on one side. Flip and finish cooking about another 2 to 3 minutes, depending on the thickness. Salt and pepper to taste.

Plate the tilapia and sprinkle with lemon. Top with a dollop of creamy guacamole and some diced tomatoes.

1000 ways to deploy a squash harvest

First of all, give some away.

Next make zucchini soup. Then make ratatouille. Freeze some for a rainy day. Now, give more away.

Then, consider some of these ideas.


Cumin, Pinto and Sage Stuffed Zucchini
2 12-inch zucchini, sliced lengthwise and scooped of seeds
1 onion, diced
2 cloves garlic, minced
6 fresh sage leaves, diced
½ lb ground beef
1 rounded Tbsp chili powder
1 tsp cumin powder
1 can pinto beans, drained
2 cups cooked rice
½ lb grated jalapeno-Jack cheese
1 can diced chilies

Heat oven to 400F. Place zucchini in a large oiled roasting pan and spray them with canola oil. Bake for 20 minutes until just starting to soften. You can broil for the last few minutes just to brown the inside of the zucchini if you want. Do not salt them or they will go wet and limp on you.

Meanwhile, in a large skillet, sauté onion until soft. Add garlic and sage and cook another 1-2 minutes. Add ground beef and brown. Add chili powder, cumin, beans and rice and mix well. Stuff zucchini boats with beans and rice mixture. Top with cheese and chilies and bake until completely heated through and cheese is melted, about another 20 minutes.

Serves 6.


Grilled Swordfish with Zucchini Caponata

6 swordfish steaks, about ¾ inch thick
Zucchini Caponata (see below)

Heat grill and spray swordfish steaks with canola oil. Salt and pepper to taste. Grill fish for five minutes on one side with out turning or moving. Flip and grill the other side for about three more minutes.

Plate steaks on individual plates and top each with about ½ cup Caponata.


Zucchini Caponata

1 medium zucchini, seeded and finely diced
1 small eggplant, diced to ½ inch
1 small onion, finely diced
2 cloves garlic, minced
zest and juice of 1 lemon
¼ cup calamata olives, chopped
6 marinated artichoke quarters (1 small jar), drained and chopped
1 fresh, ripe tomato, seeded and chopped finely
3 fresh basil leaves, chopped in chiffonade
1 Tbsp minced fresh mint
salt and pepper to taste
hot pepper sauce to taste

In a large pan, sauté zucchini and onion over high heat in a bit of olive oil. Let the zucchini brown just a bit – but not too much to burn it. As the zucchini browns a bit you can turn the heat down to medium. I like the caramelization this achieves, but it’s a delicate balance not to burn the zucchini, which makes it bitter. Add the garlic for the lat 1-2 minutes of cooking. Remove zucchini mixture to a bowl.

Add the eggplant to the pan and brown lightly in a bit of olive oil just as for the zucchini. Make sure the eggplant is cooked through and then add to the zucchini in the bowl. Let cool to room temperature. Then toss in remaining ingredients and let marinate at least half an hour.

Makes about 3-4 cups; enough to top 6-8 servings of meat or fish, or to make 2 pizzas.


Ratatoille Nicoise

3 medium zucchini, sliced
1 large onion, diced
1 yellow pepper, halved and sliced
3 cloves garlic, minced
palmful fresh oregano
2 large ripe tomatoes, diced
1 Tbsp sugar
2 anchovies, finely minced (optional – if you have them)
½ cup Calamata olives
½ cup pimento-stuffed green olives
1 Tbsp fresh mint, minced
¼ tsp red pepper flakes
½ cup dry white wine

In a large pot, sauté the zucchini in a bit of olive oil until softened and slightly browned. Set aside. In the same pot, sauté the onion and pepper until softened and starting to turn golden. Add the garlic and oregano and cook another few minutes until fragrant – but do not allow garlic to brown. Set aside.

In same pot, heat about 2 tablespoons olive oil just until smoking and then add the tomatoes, sugar and anchovies if you are using them. Sauté, stirring often, until tomatoes cook down and caramelize a bit.

Return all vegetables back to the pot. Add the olives, mint, red pepper and wine. Salt well to taste. Bring to a boil, stir and return to a gentle simmer. Cook for about half an hour.

As with all ratatouilles, this is actually best if refrigerated overnight to allow the flavors to meld, and gently reheated the next day.


Zucchini and Yellow Squash Carpaccio

The smaller the squash the better, to avoid the seedy centers of the larger specimens, and the tougher skins of larger yellow squash.

2 small zucchini (about 4 inches)
2 small, tender yellow squash (about 4 inches)
1 leek, white section only, halved lengthwise, thinly sliced, washed and drained
6 fresh basil leaves, cut in chiffonade
1 Tbsp fresh mint, minced
1 Tbsp capers
½ cup Ricotta cheese
zest and juice of ½ lemon
about 2-3 Tbsp good olive oil

Very thinly slice the zucchini and squash ideally using a mandolin. Arrange slightly overlapped spirally in a single layer on a large platter, alternating zucchini and yellow squash. Arrange leek, mint, zest and capers evenly over squash. Dot the platter (about 1 tsp) evenly with the Ricotta cheese. Sprinkle evenly with lemon juice and olive oil. Salt and pepper generously. Let the carpaccio sit for at least an hour.

Eat Ribs in the Mountains

(...and Whistler is Awesome! according to Kip...)

I don’t know what it is but barbeque ribs just taste better after mountain biking in summer or skiing in winter. Maybe it helps justify eating decadent foods, but the vigor of the high mountain outdoors draws out the carnivore side of this omnivore.

In Vermont, we love to eat at the Back Behind Saloon, a smoke house just south of Killington (peak elevation 4,215 ft.) that serves the most awesome smoked beef short ribs I have ever had. When living in Ft. Collins, Colorado (elevation 5,003 ft. and BTW full of Mexican – not BBQ – restaurants) my grad school buddies and I would sometimes spend a week hiking the Collegiate range (elvation14,000+ ft.) near Crested Butte. To get closer and even a bit more altitude-acclimated, we’d spend the night before at just under 10,000 ft. at an old inn at Fairplay (elevation 9,953 ft.) – and eat BBQ pulled pork.

Here in Whistler, British Columbia (village elevation 2,295ft; summit elevation 7,087 ft.) they were just finishing the Canadian BBQ Championship as we arrived, full-face biking helmets and body armor in tow.

It seems they too understand this liaison between mountains and BBQ.

So when we hit the local IGA to outfit our kitchen for the week, ribs were on the list. Though fairly well outfitted, our condo kitchen didn’t have all the gadgets (or pantry supplies!) I’ve collected at home, so I had to keep it simple. While sipping some Sleeman’s Cream Ale – an old Canadian favorite of mine when we lived in Toronto (city centre elevation 253 ft; CN Tower, another 1,815 ft.) – I knew just what to do to make great, simple ribs to end a day of extreme downhill-mountain biking.


Whistler Sleeman’s Spare Ribs
2 meaty racks pork spare ribs, cut into 3-4 rib portions
1 onion, finely diced
2 Tbsp Balsamic vinegar
1 bottle Canadian Sleeman’s Cream Ale
2 cups barbeque sauce

Hit a large pot on high heat with some canola oil. Sear the ribs in batches to brown each side very well. Set ribs side.

Fry onions in the same pot for about 10 minutes, or until they soften and begin to brown. Return ribs to pot and add the beer and vinegar. Salt and pepper to taste. Cover the pot and cook the ribs for about half an hour, turning two to three times.

Remove ribs to a wide baking pan, spreading them in a single layer. Bake for about 20 minutes in the oven dialed in at 350F. Meanwhile, reduce the remaining liquid in the pot to about a cup, so it is thick and bubbly, and mix with the barbeque sauce.

Pour sauce over ribs and continue cooking another 20 minutes. Flip ribs, baste and finish for another 20 minutes in the oven.

There’s more than one way to curry a lamb

We made curries for Bill and Whitney’s wedding shower at work last week, and sent them off with presents and all our best wishes. I love lamb curries so it was hard for me to decide which one to make; here are a few examples of how lamb blends with curry flavoring so well. The Saag Gosht I made – curried lamb with spinach – seemed a crowd pleaser, and went well with basmati rice, raita – cold, spiced yogurt sauce, and dhal – curried lentils. My colleague also made a great chicken curry, saffron rice and the dhal. Try any of these lamb curries with rice, dhal and raita.


Saag Gosht
Curried Lamb with Spinach

2 lb boneless leg of lamb, cubed
2 10-oz packages fresh spinach
2 onions, diced
2 ripe fresh tomatoes, diced and drained, reserve juices
2 cloves garlic, minced
½ piece fresh ginger, minced
2 tsp. curry powder
2 tsp. Garam Masala
1 tsp. cumin seeds
2 sticks cinnamon
½ tsp. crushed red pepper flakes (or to taste)
½ cup water

In a large stew pot, sauté lamb in batches, in a bit of canola oil over very high heat. Set lamb aside in a bowl. Meanwhile, steam the spinach in a bit of water. Drain very well (I roll it in a tea towel and squeeze), and chop finely.

Add a bit of canola oil to stew pot. Fry the onion until softened, beginning to turn golden, and very fragrant, about 10 minutes. Add the garlic and ginger and continue frying for another minute or two, with stirring. Add the curry powder, Garam Masala and cumin seeds and cook with stirring until fragrant. Set the onion mixture aside with the lamb.

Turn heat to high and add a bit of canola oil to pot. Sear the tomatoes until most of the liquid has evaporated and the tomatoes begin to caramelize a bit. Return the onion and lamb mixture to the pot, add the cinnamon sticks, red pepper and the water, and simmer for an hour, stirring from time to time. Salt to taste. Add more water if necessary to form a nice sauce. Serve with rice. Serves 6-8.


Curried Lamb Marinated With Mint, Lemon and Pineapple Yogurt, Skewered with Basil

If you can't find pineapple yogurt (can be hard to find) just mix up some canned pineapple with plain yogurt - you can skewer the remaining pineapple with the lamb as well.

Marinade:
1 8-oz container pineapple low fat yogurt
zest and juice of ½ lemon
palmful fresh (or 2 tsp dried) mint leaves, minced
2 cloves garlic, pressed through garlic press
½ tsp. red pepper flakes
1 tsp Korma Masala (below)
1 tsp salt

2 lb. boneless leg of lamb, cubed
about 3 dozen fresh basil leaves
Mix together the marinade ingredients and marinate the meat overnight. Thread the meat onto skewers alternating with basil leaves. Grill for about 10 minutes, or until lamb is cooked through, turning regularly.


Shahi Korma
Creamy Indian Lamb with Almonds

This creamy Indian lamb dish with almonds is made aromatic with cinnamon sticks and a sweet masala (ground spice mix) made with coriander, fenugreek and ginger – it is much more mild and fruity than traditional ‘curry powder’. I use an electric coffee grinder dedicated to grinding aromatic spices. The almond paste helps to make a creamy sauce. The longer this dish simmers, the more tender the lamb becomes.

2 lb. boneless leg of lamb, cubed
2 large onions, diced
1 Tbsp Korma Masala (below)
2 sticks cinnamon
1 cup coconut milk
1 cup water
1/2 cup light sour cream
1/2 cup yogurt

Almond paste:
8 cloves garlic
1-inch piece fresh ginger
1/2 cup blanched slivered almonds
1/2 cup water

Blend together the almonds in a food processor until granular. Add the garlic, ginger and water and continue processing until the paste is very smooth.

In a large stew pot, heat a bit of canola oil and sear the lamb in three to four batches over high heat with regular stirring. Make each batch small enough so that pieces are not crowded enough to touch each other. Salt the lamb while searing, and remove each batch to a bowl.
Add a bit more oil if necessary, and fry the onion over medium heat for about five minutes. Add the masala spice mix and the cinnamon. Continue frying about another five minutes. Remove the onions to the meat and add the almond paste. Cook over medium heat for about five minutes, with regular stirring. Return meat and onions to pot and add coconut milk and water. Stir and simmer for at least 1 hour or more, until lamb is very tender. Stir occasionally.

Right before serving, stir in the sour cream and yogurt. Keep warm, but do not boil after this point as it can cause the yogurt to separate. Serves 6-8.


Korma Masala

This is a sweet Indian spice mix (masala), much more mild than traditional ‘curry powder’.

3 cardamom cloves
1 Tbsp coriander seeds
2 Tbsp fenugreek seeds
1 tsp ground ginger
1/2 tsp. red pepper flakes

Grind all spices together in an electric coffee grinder dedicated to spice grinding.


Basmati Pullao
Spiced Indian Rice

1½ cup Indian Basmati rice
1 Tbsp canola oil
6 cardamom pods
½ tsp cumin seeds
½ tsp mustard seeds
1 bay leaf
3 cups water
1 tsp salt

Rinse the rice in water at least 3-4 times, until the water remains clear. Drain very, very well. Sauté rice in oil, stirring constantly for about 8-10 minutes, until the rice is aromatic and turns from translucent to white. Add the spices after about five minutes. Do not brown or burn the rice or you should start over).

Add the water, salt and bay leaf, and bring to a boil. Stir and lower the heat to a simmer. Cover and cook for about 20 minutes or until the rice has absorbed all the water. Fluff with a fork.


Dhal
Creamy Indian Lentils

1 cup small red Indian lentils (Masoor Malka)
2 cups water
1 Tbsp. canola oil
1 tsp cumin seeds
1 tsp mustard seeds
1 tsp Korma Masala (above)
2 cloves garlic, minced
½ inch fresh ginger, minced
1 tsp salt

Bring the water to a boil in a medium pot and add the lentils. Cook about 20-25 minutes, stirring occasionally.

Meanwhile, heat oil in a small pan and fry the cumin and mustard seeds for 1-2 minutes, just until they become aromatic. Add the garlic and ginger and cook another minute or two until the garlic and ginger have softened.

Stir together the lentils, spices and the salt. Adjust water if necessary to make a creamy side dish.


Raita
Cold spiced yogurt sauce

I like to drain my yogurt through a coffee filter to remove a good portion of the whey – it makes the raita much richer.

2 cups yogurt
3 inches English cucumber, finely diced
1 clove garlic, pressed through garlic press
½ tsp red pepper flakes
palmful fresh mint leaves, minced, or 2 tsp dried mint
pinch of salt

Mix all ingredients together and allow to marinate overnight.

Go Beyond Green - Cold Salads for Summer

I won’t say how to make a green salad – there’s really no recipe for that. So the only tip I’ll give is to try mixing fruits with veggies in a green salad – I love grapes, strawberries or blueberries in my salads mixed with snow peas, roasted beets or artichoke hearts – whatever.
Summer mix green salad with grapes and grape tomatoes.

But cold salads go beyond greens – and summer is a great time to try them. I love grains and legumes, and I put together these cold whole grain salads for summer dinners, more as complete meals than accompaniments. The whole grain wheat berries, barley, lentils and beans give a resistant, al-dente feel to the teeth, and a complete balanced protein complement – especially if eaten with cheese or other diary product.

A common factor in many of these salads is the herb-vinaigrette ‘slush’. Citrus – juice and zest – infused with herbs in olive oil guarantee a fresh dressing. You could use dried herbs (in the winter, for example) but try to get fresh herbs. Use different citrus fruit (including grapefruit – stay tuned) and most any fresh herbs you have in your garden. Just be careful of rosemary, which can be fairly intense for a fresh summer cold salad.

I also include a potato and apple salad, which I love – again adding fruit and crunch to a savory salad.

Israeli Couscous Primavera
2 cups Israeli couscous
10 oz. white button mushrooms quartered
4-inches English cucumber diced
1 small yellow squash, diced
1 jar marinated artichokes, drained and halved
12 grape tomatoes, halved
½ cup vinaigrette (or Italian) dressing

Cook couscous in plenty of boiling, salted water until al-dente – about 6-8 minutes. Drain rinse briefly with cold water to cool. Toss with remaining ingredients and chill.


Wheat Berry and Lentil Salad
1 cup wheat berries, soaked overnight if you can
½ cup small Puy (black/olive) lentils – see 2-25-08
1 cup grape tomatoes, sliced or 1 large tomato, diced and drained
1 green onion, sliced
Juice and zest of 1 lemon
¼ cup olive oil
½ tsp coriander powder
Palmful fresh parsley, minced
1 Tbsp fresh mint, minced
1 clove garlic, pressed through garlic press

Cook wheat in salted water until al-dente. I like to use a pressure cooker – about 30 minutes, compared to about 60 minutes in an un-pressurized pot. A pressure cooker not only saves energy but keeps the kitchen cooler on hot summer days. Drain wheat and allow to cool.

Cook lentils in non-salted water for about 20 minutes, and then add a teaspoon of salt. Continue cooking about another 5 minutes, being careful not to overcook, or the lentils will fall apart. Taste-test often. Brain and let cool.

Mix remaining ingredients together and then gently fold in the drain wheat and lentils. Salt and pepper to taste. Allow to marinate at least half an hour.


Bean and Barley Salad
1 can garbanzo beans, drained
1 can Navy beans, drained
1/3 cup pearl barley
¼ cup olive oil
Juice and zest of 1 lemon
Palmful parsley, minced
1 green onion, chopped
1 clove garlic, pressed in garlic press
½ orange pepper, finely diced
1 Tbsp white wine vinegar

Cook barley in 3 cups salted water for about 15-20 minutes, just until the barley is al-dente. Drain and let cool.

Mix together all ingredients and marinate at least half an hour.


Brown Rice and Edamame Salad
1 cup short-grain brown rice
1½ cup frozen, shelled Edamame (green soybean)
1 carrot, coarsely grated
1 green onion, chopped
1 Tbsp sesame oil
1 Tbsp soy sauce
2 Tbsp olive oil
Juice and zest of ½ lime
1 clove garlic, pressed through garlic press
½-inch fresh ginger, finely minced
1 Tbsp sesame seeds

Cook rice with two cups water and 1 tsp. salt for about 20 minutes. Fluff and tip out onto a platter to cool down.

Meanwhile, cook Edamame in salted water for about 5-10 minutes until tender to your liking. Drain and cool.

Mix together all the remaining ingredients and fold in the rice and Edamame. Sprinkle with sesame seeds. Allow to marinate at least half an hour.

OK, so you can’t BBQ every day. Bummer.

Nitrosamines aside, you might want something a bit lighter on a steamy summer day, besides food grilled on a BBQ. So consider steaming. It’s clean, light and fresh tasting. Feels cooler on a hot summer day, especially if you let what you steamed temper towards room temperature before eating.

Fish and chicken breast are especially good for steaming. A little cool sauce on the side and a fresh salad, and I don’t know – maybe it’s as good as BBQ.

Heresy! Some may say. You decide. Just put a few veggies and citrus alongside what you steam so everything cooks in one pot. Get a good steaming unit – either a pasta cooker/veggie steaming unit, a bamboo steamer accessory for a wok or just one of those nifty folding steaming baskets. And go wild.

Ginger-Steamed Salmon with Lemon, Onion and Baby Spinach
1½ lb fresh salmon, cut into individual serving portions
½ lemon, thinly sliced
about ½ cup Bermuda onion, thinly sliced into half-moons
1 tsp fresh ginger, minced
1 10-oz bag baby spinach

Bring 2-3 cups of water to a boil in the base of a steamer. On counter top, place fish in removable steaming element. Top with lemon slices, and scatter onion and ginger around salmon. Place in steamer.

Cover and steam for 7 minutes. Then scatter spinach leaves about the salmon, mostly around the circumference of the steamer. Salt and pepper to taste. Cover and steam another 3 minutes, until the spinach leaves just wilt.

Serve with tartar sauce. Serves four.














Tartar Sauce with Sundried Tomato Pesto
1 rounded Tbsp India relish
2 Tbsp real mayonnaise
2 Tbsp light sour cream
2 tsp. sundried tomato pesto
1 clove garlic, pressed
1 tsp dried dill weed
dash salt
dash cayenne pepper

Whisk together all ingredients.


Cucumber, Tomato and Bermuda Onion Salad
6-inches of English cucumber, diced
1 large ripe fresh tomato, diced
about ¼ cup Bermuda onion, cut into half-moons
1 Tbsp real mayonnaise
1 Tbsp light sour cream
1 tsp. dill
2 Tbsp vinaigrette dressing (6-22-08)
salt and pepper to taste

Mix together all ingredients and allow to meld for at least 30 minutes, turning once in a while.

To Grill is Human

The smell of barbeque by the side of a gorgeous reservoir bordered by fragrant pines in the Green Mountains of Vermont is a summer childhood memory that will never leave me. We’d pile into our station wagon and debate which lakeside spot was best for folding down our tailgate. We made our fire in standard-issue metal State Park grills using native wood to start our charcoal. It took forever. Us kids swam and generally messed around while Dad grilled – we’d get wafts of the barbeque randomly interspersed with pine and lake – you don’t forget that.

I wonder – did Neanderthals hold fond memories of grilling cave-side?

Today, grilling has almost become a science, and that’s not a bad thing. With so many more choices and devices available, grilling is easier (and you could say healthier) than it was for our parents, and I’d say we do it much more often. Of course, choice invites controversy and potentially stress: benefits and limitations of gas vs. charcoal; which charcoal type is better; cedar plank or direct heat for salmon; or whether the outdoor electric grill (or indoor grill pan) can actually be considered grilling devices. Think debating professional sports.

It may be more complex now, but us gear geeks think it's more fun.

But look, don’t stress out. Nothing is stopping you from simply going lake-side with some wood and charcoal and a few pieces of chicken, and folding down your tail gate (of your SUV, that is).


I think shish kebab is one of the least stressful things to grill, and one of the most appealing. You can use almost any meat, fowl or seafood, with almost any vegetable and basting sauce. You really can’t go wrong. How stressful is that?!

Beef Kebabs with a Honey-mustard and Onion Baste
2 lb beef sirloin, cut into 1-inch cubes
2 small zucchini, sliced about ¼-inch
2 small yellow summer squash, sliced about ¼-inch
1 purple onion, cut into wedges
1 large red pepper, cut into 1-inch pieces

basting sauce:
1 small onion, finely diced
¼ cup Dijon mustard
¼ cup honey
¼ cup olive oil
juice and jest of 1 lemon
1 tsp dried tarragon (or other herb of choice)
dash salt and pepper to taste
enough white wine (about 1 Tbsp) to make a creamy basting sauce

marinade:
1 cup red wine
2 Tbsp red wine vinegar
¼ cup canola oil
1 tsp fresh oregano (or other herb of choice)
1 onion, finely diced
2 cloves garlic, minced
1 tsp cumin seeds
1 tsp sugar

Mix together marinade and pour into a zip-lock plastic bag. Marinate meat for up to a day or as long as you can, at least an hour. Whisk together basting sauce ingredients.

Drain meat and discard marinade. Skewer meat and vegetables in an alternating pattern. If you use wooden skewers, be sure to soak them in water for half an hour so they don’t burn.

Grill shish kebabs over medium grill for about 10 minutes, turning every 2-3 minutes. Salt and pepper to taste. Then start basting liberally with honey mustard baste, turning the skewers often, until the vegetables soften and the meat is cooked through to desired doneness. Serves six.


Tarragon Grilled Swordfish Kebobs with Black Bean Salsa
2 lbs swordfish (enough to make 24 1-inch cubes)
1/2 large red pepper cut into 12 1-inch pieces
1/2 large green pepper cut into 12 1-inch pieces

basting sauce:
½ cup mayonnaise
¼ cup vinaigrette dressing (June 22, 2008)
enough white wine (about 1 Tbsp) to make a creamy basting sauce
1 tsp dried tarragon
1 tsp dried dill
¼ tsp red pepper flakes
salt to taste

Black bean salsa:
1 can black beans, rinsed and drained
1 large fresh tomato, diced
palmful of fresh cilantro (or parsley)
2 cloves garlic, pressed
2 green onions, finely chopped
juice and zest of 1 lemon
2 Tbsp cider vinegar
½ tsp. salt
¼ tsp ground cumin
¼ tsp. ground black pepper
1 tsp. brown sugar

Whisk together the basting sauce and set aside. Mix together the salsa ingredients and marinate in the refrigerator at least half an hour.

Alternate the swordfish and peppers on skewers. If using wooden skewers, be sure to soak them in water for half an hour so they don’t burn.

Grill for a total of about 10 minutes, turning and basting often. Serve garnished with salsa. Serves six.


Lamb With Mint and Pineapple Yogurt, Skewered with Basil
2 lb boneless lamb, cut into 1-inch cubes
20 fresh basil leaves

Marinade:
1 8-oz container pineapple low fat yogurt
juice and zest of ½ lemon
1 tsp dried mint leaves, or 1 Tbsp fresh leaves, minced
2 cloves garlic, pressed
½ tsp red pepper flakes
1 tsp salt
fresh ground pepper

Mix together the marinade and marinate the meat for at least an hour or overnight if possible.

Alternate the lamb and basil leaves on skewers. If using wooden skewers, be sure to soak them in water for half an hour so they don’t burn.

Grill for about 10 minutes, or until meat is cooked to desired doneness, turning often. Serves six.


Our friend Cindy first taught me the basics of the teriyaki marinade – you can use it for meat, fish, fowl or even tofu. You can make many variations on the teriyaki theme – citrus goes especially well.

Grilled Salmon with a Maple Orange Teriyaki Marinade
1½ lb salmon filet

Marinade:
¼ cup soy sauce
¼ cup real maple syrup
1 tsp sesame oil
juice and zest of 1 orange
2 Tbsp chives, minced
2 cloves garlic, pressed
½ inch fresh ginger, minced
¼ tsp red pepper flakes

Whisk together the marinade ingredients. Marinate the salmon for 30-60 minutes. Grill on a well-oiled (use spray oil – carefully) hot grill, flesh side down. Place the salmon on the hot grill and don’t touch it for five minutes.

Walk away from the grill and no salmon will get hurt.

Touch it and it will fall apart – don’t do it!

After five minutes, the salmon will have formed a firm glossy surface where it contacts the grill. With a slim spatula, flip salmon and grill for about another 5 minutes, depending on the thickness. The rule of thumb is 10 minutes per inch of thickness. Remove to serving platter. Serves four.

Excellent served over sautéed spinach.


Sautéed Spinach
2 shallots, finely diced
1 tsp sugar
2 cloves garlic, halved and thinly sliced
¼ inch piece fresh ginger, minced
10 oz. fresh baby spinach
juice of ¼ lemon

In a large skillet, sauté shallots in a bit of olive oil and the sugar until beginning to caramelize, about 10 minutes. Add the ginger and garlic and cook another 3-4 minutes. Toss in the spinach and squeeze in the lemon juice. Toss until the spinach is just wilted. Salt and pepper to taste.


I have finally mastered the art of grilling pork tenderloin. This is one of my favorite cuts of pork, but when the edges were done to perfection I was always left with a near-raw center when grilling the whole loin. I now simply cut the whole tenderloin in half, and I use a slim digital thermometer inserted just to the center of one of the halves. I grill, turning a few times, until the center registers 140F. Then I let it sit on a cutting board, covered with aluminum foil for about 10 minutes. The temperature usually rises about 5-8 degrees, resulting in a nice juicy medium rare center.

Grilled Pork Tenderloin with Apple, Mint and Tomato Compote
2 trimmed pork tenderloins, cut in half

compote:
1 onion, finely diced
1 tsp cumin seeds
1 tsp dried mint
1 can diced tomatoes and jalapenos, drained
1 tsp sugar
1 cup apple sauce
½ cup white wine

Prepare the compote by sautéing the onion in a bit of olive oil for about 10 minutes, or until the onion is very softened and a bit caramelized. Add the cumin seeds and mint after about 8 minutes, to bring out their flavor by cooking in the hot oil. Raise the heat and add the tomatoes and sugar. Cook for about 5 minutes, stirring often, so the tomatoes sizzle and also caramelize a bit. Add the applesauce and wine and simmer while you grill the pork.

Insert a digital thermometer into the center of one of the tenderloin halves. Salt and pepper to taste. Grill the pork until the center registers 140F or until it is done to your taste. Remember the pork will cook about 5-10 degrees more on standing covered with aluminum foil on a cutting board.

After allowing the pork to rest 10 minutes, slice the tenderloin on a bias and serve with the tomato compote. Garnish with fresh mint if you like. Serves six.

Israeli Couscous

I work with engineers so I appreciate the old adage “Don’t reinvent the wheel!”, but I am totally OK with reverse engineering a great idea.

Recently I hosted a lunch meeting with several engineers and our cafeteria brought up a fantastic Israeli couscous salad – it was so good I had to reverse engineer it!

Israeli couscous (also known as pearl couscous), a larger cousin of the finer Arabian couscous, is more like a tiny pasta. So it is great for cold salads.

I also include below a side-dish recipe I prepared for my busy sister in law, Babette. I combined all the dry ingredients into a small zip-lock bag so she only had to add it to some boiling water, stir, cover and get back to work. Makes for a great gift.

Israeli Couscous Primavera
2 cups Israeli couscous10 oz. white button mushrooms quartered
4-inches English cucumber diced
1 small yellow squash, diced
1 jar marinated artichokes, drained and halved
12 grape tomatoes, halved
1 clove garlic, pressed
½ cup vinaigrette (or Italian) dressing (see below)

Cook couscous in boiling salted water for about 8-10 minutes or until just tender. Drain well. Mix with remaining ingredients and chill. Sprinkle with parsley or chives. Makes a large bowl – enough for about 8 as a side dish.


Vinaigrette Dressing
¼ cup cider or red wine vinegar
1 tsp salt
1 tsp ground black pepper
1 clove garlic minced, or 1 tsp garlic powder
1 tsp dried dill weed
1 rounded Tbsp Dijon mustard
¾ cup canola or olive oil, or a mix of the two

Whisk together the first five ingredients until the salt dissolves. Whisk in the remaining ingredients.


Israeli Couscous and Orzo Pilaf
¾ cup Israeli couscous
¼ cup tricolor orzo
1 Tbsp. whole grain red quinoa
1 tsp. garlic powder
1 tsp onion powder
1 tsp salt
½ tsp. turmeric
2 cups chicken broth
1 Tbsp. olive oil

Bring broth to boil. Add remaining ingredients and simmer about 10 minutes. Serves four.

Can make a great make-ahead mix. Whole grain red quinoa is available in whole food stores.

Spices are for lovers

They say many spices used in Indian cooking are aphrodisiacs. I don’t know, but there certainly is something about them I can’t stay away from.

Give me cauliflower, and I’ll give you Aloo Gobhi. Cauliflower, potatoes and tomatoes – good basics, but a bit bland. Add cumin, garlic, ginger and some curry powder and – now you have something special.
Great as a side dish – or as a base for a frittata. My wife absolutely loved it. Make it and who knows – you might get kissed!

Aloo Gobhi
[Indian cauliflower and potatoes]

2 new white potatoes, peeled and diced ½-inch
1 small head cauliflower, (~3 cups) broken into small pieces
2 dozen grape tomatoes, halved lengthwise
2 cloves garlic, minced
¼-inch fresh ginger, minced
½ tsp. cumin seeds
¼ tsp red pepper flakes (or to taste)
1 Tbsp. sundried tomatoes
1 tsp. curry powder
about ½ cup water

Bring potatoes to a boil in enough water to cover. Gently cook just until soft – about 8-10 minutes. Drain, and set aside.

Meanwhile, bring salted water to a boil in a pot. Blanch cauliflower in water for about a minute, drain and set aside.

Meanwhile, is a large non-stick skillet, sauté the ginger, garlic, pepper flakes and cumin in a bit of olive oil, for about 2-3 minutes. Add the tomatoes and cook another 3-4 minutes. Add the cauliflower, potatoes and cumin, and sauté for another 5-10 minutes, adding water if it gets too dry.