Sunday, October 31, 2010

When Irish Eyes Are Smiling, I Make Something Irish Sounding!

The temps are dropping again (thank you!) and Hallowe'en is here. My Celtic roots are calling and nothing helps soothe my soul than something that makes me think Irish!


Irish Vegetable Stew



1 yellow onion, chopped
1 garlic clove, chopped
1 t. caraway seeds
1/4 c. all-purpose flour
3 c. vegetable stock
1 bay leaf
1 t. dried thyme
3 medium carrots, sliced
5 medium potatoes, diced (I don't peel mine)
1 small head of cabbage, chopped
15 ounces canned cannellini beans, rinsed and drained

In a large pot, sauté the onion, garlic, and caraway seeds in a little olive oil until onions soften, about 5 minutes. Sprinkle about a 1/4 cup of flour over the onions and mix well to coat. Add the vegetable stock and stir until flour is dissolved. Add the bay leaf, thyme, potatoes, carrots, and cabbage. Cover and simmer for 15 minutes. Add the white beans and simmer for an additional 10 minutes, or until vegetables are soft. Add salt and black pepper to taste.

I served mine with a nice loaf of rye bread and some vegan butter to spread on it.

People often associate potatoes with the Irish, but potatoes really aren't native to the island. Archaeologists have found potato remains that date back to 500 B.C in the ancient ruins of Peru and Chile. The Incas grew and ate them and also worshipped them. They even buried potatoes with their dead! Seems somehow appropriate to serve them this close to Samhain! The Spanish conquistadors first encountered the potato when they went to Peru in 1532 in search of gold. Spanish explorer and conqueror, Gonzalo Jiminez de Quesada (1499-1579), took the potato to Spain in lieu of the gold he did not find.

The potato was carried on to Italy and England about 1585, to Belgium and Germany by 1587, to Austria about 1588, and to France around 1600. Wherever the potato was introduced, it was considered weird, poisonous, and downright evil. In France and elsewhere, the potato was accused of causing not only leprosy, but also syphilis, narcosis, scronfula, early death, sterillity, and rampant sexuality, and of destroying the soil where it grew. Parts of France thought it was so bad, they made it illegal to grow them!

An Irish legend says that ships of the Spanish Armada, wrecked off the Irish coast in 1588, were carrying potatoes and that some of them washed ashore. However, it is probably more likely that Sir Walter Raleigh (1552-1618), British explorer and historian known for his expeditions to the Americas, first brought the potato to Ireland and planted them at his Irish estate at Myrtle Grove, Youghal, near Cork, Ireland. Legend has it that he made a gift of the potato plant to Queen Elizabeth I (1533-1603). The local gentry were invited to a royal banquet featuring the potato in every course. Unfortunately, the cooks were uneducated in the matter of potatoes, tossed out the lumpy-looking tubers and brought to the royal table a dish of boiled stems and leaves (which are poisonous), which promptly made everyone deathly ill. The potatoes were then banned from court.

The potato was definitely getting a bad rap everywhere it was introduced!

Potatoes had been introduced to the United States several times throughout the 1600s. They were not widely grown for almost a century until 1719, when they were planted in Londonderry, New Hampshire, by Scotch-Irish immigrants, and from there spread across the nation.

The "Great Famine" or also called the "Great Starvation" in Ireland (or, in their language, an Gorta Mór, meaning "the Great Hunger or an Drochshaol, meaning "the bad times") was caused because the potato crop became diseased. The proximate cause disease commonly known as potato blight, or Phytophthora infestans. Although blight ravaged potato crops throughout Europe during the 1840s, the impact and human cost in Ireland—where a third of the population was entirely dependent on the potato for food—was exacerbated by a host of political, social and economic factors which remain the subject of historical debate.

In the 17th and 18th centuries, Irish Catholics had been prohibited by the penal laws from owning land, from leasing land; from voting, from holding political office; from living in a corporate town or within five miles of a corporate town, from obtaining education, from entering a profession, and from doing many other things that are necessary in order to succeed and prosper in life. The laws had largely been reformed by 1793. Starting in 1801, Ireland had been directly governed, under the Act of Union, as part of the United Kingdom. Executive power lay in the hands of the Lord Lieutenant of Ireland and Chief Secretary for Ireland, both of whom were appointed by the British government. During the 18th century a new system for managing the landlord's property was introduced in the form of the "middleman system". Rent collection was left in the hands of the landlords' agents, or middlemen. This assured the (usually Protestant) landlord of a regular income, and relieved them of any responsibility; the tenants however were then subject to exploitation through these middlemen. In 1845, 24% of all Irish tenant farms were of one to five acres in size, while 40% were of five to fifteen acres. Holdings were so small that only potatoes—no other crop—would suffice to feed a family. The British Government reported, shortly before the famine, that poverty was so widespread that one third of all Irish small holdings could not support their families, after paying their rent, except by earnings of seasonal migrant labour in England and Scotland.

At the height of the famine (around 1845), at least one million people died of starvation. This famine left many poverty stricken families with no choice but to struggle for survival or emigrate out of Ireland. Towns became deserted, and all the best shops closed because store owners were forced to emigrate due to the amount of unemployment. Over one and a half million people left Ireland for North America and Australia. Over just a few years, the population of Ireland dropped by one half, from about 9 million to little more than 4 million. The famine was a watershed in the history of Ireland. Its effects permanently changed the island's demographic, political and cultural landscape.

I do genealogy as a hobby, and learned that my Irish immigrant ancestors left Ireland before the Great Famine, arriving here in the United States in the 1820s. I've always wondered how the family they left behind fared.

Interestingly, as of 2001 the Irish were consuming more potatoes than most countries in the world.

Friday, October 29, 2010

Cruelty Free Egg Salad

I've seen recipes for egg salad using tofu instead of eggs, but had yet to try one I liked. It wasn't the different ingredients that made the difference, it was the tofu. The rubberiness of eggs I'd eaten as a child just wasn't quite being matched by the squishiness of the tofu. I'd pretty much resigned myself to never eating anything like it.

And then inspiration hit.

I'd been experimenting with freezing tofu in water and then boiling after reading the suggestion from another vegan. Before I'd gotten the idea from her, though, I'd read about freezing tofu, but not in its own package. I'd purchased some tofu a few weeks ago, took it from its package, drained it, put it in a baggie and froze it. This does turn tofu yellow, but I'd been informed of this, so no worries. Anyway, the other day when I made my vegan catfish, I'd pulled out this baggied tofu and boiled it right along with the packaged tofu, planning on using it to make more of the catfish. TOTALLY different consistency, didn't slice at all, just crumbled.

That's when the light bulb went off.

I broke off chunks and put this formerly baggied frozen, then boiled, tofu and put them all in my food processor. Gave it a whiz, and voila! A crumbly mixture that resembled finely chopped egg, and even the mouth feel has the same consistency.

Doctored it up with some vegan mayonnaise, a little squirt of mustard, sprinkled in some salt and pepper and there it was! My very own egg salad, cruelty free!

You can add or remove anything from this mixture to make it your own. Some folks like to add some chopped onion or chopped celery or maybe some different spices. It is an entirely flexible recipe. Enjoy!

Wednesday, October 27, 2010

Cruelty Free Catfish

I think I am in heaven! Now I can have my *catfish* and eat it, too!

A few weeks ago, my kids and I had lunch at a local, new vegan deli. Located in a somewhat rundown part of town, well hidden in an oddly placed shopping center, it has no permanent sign, just a banner announcing their location. We entered, however, with high hopes, but still a little wary. The place was virtually unadorned, with very simple decor, a counter and a kitchen. We picked up a menu and sat down to see what we might discover. We settled upon breaded tofu, Hebrew fries and fried mushrooms. The lady behind the counter was very friendly and took our order. She had to make a grocery store run because they'd run out of mushrooms. We waited.

The cook brought the food out after a not considerable wait, all things considered. No frills, no fancy garnishes, just exactly what we ordered - breaded tofu, Hebrew fries and fried mushrooms. We took our first bite.

OMG! I can honestly say it was the best tofu I had ever had! The flavor, the consistency, it was totally yummy! I still don't know what Hebrew fries are, other than seasoned fries, but they were good. I always love fried mushrooms, so nothing more need be said about them.

We paid for our food, told the cashier we thought it was wonderful and we would be back. We will be back, that is certain. I want to try some other dishes.

Of course, being me, this made me want to recreate the tofu at home. It reminded me very much of catfish that my mom made when I was younger and not a vegan, so I looked for a recipe. I'm pretty sure my mom bought a mix, but can't remember what it was called. So, I settled with making my own. Here it is:

Vegan Catfish

1 pkg. of tofu, frozen in its package, boiled until thawed, pressed and sliced about 1/4 inch thick
1-1/2 cups yellow organic cornmeal
2 T. creole seasoning (I use Tony Chachere's)
Soy milk
Oil to fry

Heat about oil in large skillet over medium-high heat. Meanwhile mix the creole seasoning and corn meal together. Dip each tofu steak in the soy milk, then in the cornmeal mixture. Fry in hot oil until golden brown on both sides.

Serve with tartar sauce, if you like.

Scrumptious! I'll be whipping this up often!

We Are All Connected

This says so much about what I believe, and says it so well.

A Life Connected: VEGAN from NonviolenceUnited.org on Vimeo.

Seitan With Satan

This was just too funny not to share! It does have language in it, but the recipe given is so simple!



Monday, October 25, 2010

Blackened Tofu

Blackened Tofu





1 pkg. extra firm tofu
lemon or lime juice
1 T. paprika
2 t. onion powder
1 t. garlic powder
1/2 t. black pepper
1/4 t. cayenne pepper (I used 1/2 t.)
1/2 t. ground oregano
1/2 t. dried thyme
1/2 t. ground fennel seeds
1/2 t. celery seed
1/2 t. sea salt
1 T. arrowroot
Olive oil

Slice the tofu about 1/4 inch thick and marinate in lemon juice for about 20 minutes, turning over after about 10 minutes. Mix all the spices together in a shallow bowl. Add each piece of tofu to the spice mixture to coat, gently tap off excess and set aside. Heat the olive oil over medium high heat. Add tofu slices and brown about 5 minutes each side. Don't turn it over too soon or the spices may stick. Serve immediately.

I like to freeze my tofu before cooking with it, since I like the chewier consistency. I learned a tip the other day from another vegan; she learned it from an old Asian cookbook. Boil the frozen tofu until it is thawed. I removed it from the water, pressed it with a towel, then sliced it thinly. I laid each slice on a plate with a paper towel, covered it with another paper towel and put another plate on top of that to press it just a little bit more. Then I marinated it in the lemon juice. I have to say I've never had tofu absorb flavors like this before! I am SOLD on this technique. That said, however, this recipe did give the tofu a tangier taste than we preferred. I came across another recipe for blackened tofu, and this one didn't call for any marinating, just coating with melted vegan butter or even olive oil before dipping it in the spices. I am definitely going to try it that way next time!

Another marinade I found when looking later suggested this:
1/4 cup soy sauce
1 tsp. toasted sesame oil
1 tsp. garlic, crushed
4 drops liquid smoke
Pinch black pepper
1 tsp. cornstarch or arrowroot

I don't know if I'll use it for the blackened tofu dish, but I might certainly try it when making tofu steaks!

I served it with store bought cole slaw mix and a homemade sauce and store bought spicy french fries. We enjoyed it, except for the aforementioned lemony tang. The kids thought it would be good with tartar sauce, but we didn't have any or I would have whipped some up if I'd known sooner.

Another suggestion is to add about 1/2 c. flour to the seasoning mix and 1/2 c. breadcrumbs, but I haven't tried that. Not sure it is really necessary, but some might want to try it for more crunch.

Blackening food is often associated with traditional Cajun cuisine, but is really said to be a modern invention of chef Paul Prudhomme back in the 70s. The food is dipped in melted butter and then dredged in a mixture of herbs and spices before frying at high heat in a cast iron skillet. I really have to wonder if it wasn't an invention so much as an accidental discovery!

At any rate, this was a yummy way to make tofu.

Beans - Not Just For Music Making!

My daughter got back home yesterday, after a nearly weeklong conference out of state. She was able to eat vegan only once, and even that was cold. Her first question to me upon landing was, "What are you feeding me?" LOL! So I whipped up some avocado and pinto bean enchiladas for her.


Avocado and Pinto Bean Enchilada Bake


One onion and one clove garlic, diced
1 t. chili powder
1/2 t. cumin
1/4 t. allspice
1/4 t. salt
1/4 t. black pepper
Olive oil
2 c. sliced mushrooms
1 can pinto beans, rinsed and drained
1/2 c. raw cashews, chopped
2 avocados, sliced
Enchilada sauce (I buy mine in a can)
Grated vegan cheese
6-10 corn tortillas

Saute the onion and garlic with the spices until onions are soft. Add mushrooms, pinto beans and cashews and saute until mushrooms are cooked. Spread some enchilada sauce on the bottom on a casserole dish, top with corn tortillas. Spread mushroom-bean mixture over tortillas, and top with sliced avocados. Layer more tortillas, pour remaining enchilada sauce over tortillas, then sprinkle shredded cheese on top. Bake at 350 for 30 minutes.

The original recipe suggested rolling each enchilada up individually, but I decided to make it easier by layering it like lasagna. It came out very tasty if a little on the spicy side.



Pinto beans and other beans such as kidney beans, navy beans and black beans are all known scientifically as Phaseolus vulgaris. They are all referred to as "common beans" probably owing to the fact that they derived from a common bean ancestor that originated in Peru.


From there, beans were spread throughout South and Central America by migrating Indian trades. Beans were introduced into Europe in the 15th century by Spanish explorers returning from their voyages to the New World. Spanish and Portuguese traders brought them to Africa and Asia.

As beans are a very inexpensive form of good protein, they have become popular in many cultures throughout the world.

Pinto beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, pinto beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, pinto beans provide virtually fat-free, high quality protein. But this is far from all pinto beans have to offer. Pinto beans are also an excellent source of molybdenum, a very good source of folate and manganese, and a good source of protein and vitamin B1 as well as the minerals phosphorus, iron, magnesium, potassium, and copper.
 
I remember reading an article somewhere that recommended 1/2-1 c. of beans daily were excellent for heart health. This is something I try to incorporate, typically having beans at at least one meal a day. Pinto beans' contribution to heart health lies not just in their fiber, but in the significant amounts of folate, magnesium, and potassium these beans supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Elevated blood levels of homocysteine are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease. It has been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%. Just one cup of cooked pinto beans provides 73.5% of the recommended daily intake for folate. Pinto beans' good supply of magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature's own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Want to literally keep your heart happy? Eat pinto beans--a one cup serving provides almost one-quarter (23.5%) of your daily needs for magnesium. Potassium, an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart, is another mineral that is essential for maintaining normal blood pressure and heart function. Pinto beans are ready to promote your cardiovascular health by being a good source of this mineral, too. A one cup serving of pinto beans provides 800.3 mg of potassium and only 3.4 mg of sodium, making these beans an especially good choice to prevent high blood pressure and protect against atherosclerosis. So, you see why I like to have my daily dose of beans! Much better than taking medication!


Beans, beans, the magical fruit is a song we probably all remember from childhood. I hear from people who complain about beans giving them gas. Well, yes, that happens. Beans contain the complex carbohydrates stachyose and raffinose, which the intestine can't absorb, but the bacteria in the colon love. The problem is most serious in people who have been eating a low-fiber diet and switch to a diet rich in beans and other high-fiber foods. Their digestive tracts don't have enough of the enzymes needed to digest bean sugars, which now pass undigested into the lower intestine where the bacteria metabolize them and generate gas. If people eat beans on a regular basis, the problem usually lessens as the body begins to produce the enzymes it needs. Now you can see why eating beans daily is not only good for your heart, but reduces potentially embarrassing social situations! LOL!
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