Deep in the Heart of Texas

I decided some nice comfort food were on the menu tonight. Not for any reason in particular, just was in the mood. Inspired by my friend, Courtney, and her recipe, I made chicken fried portabellas with white creamy gravy, garlic mashed potatoes and oven fried okra.

Chicken Fried Portabellas

Portabella mushrooms, as many as you need
Soy milk, plain
Flour
Seasonings (I used salt, pepper and Bragg Sprinkle)
Olive Oil

For the gravy:
Earth Balance butter
Olive oil
Not Beef Bouillon cube
Soy milk, plain
Salt and pepper to taste

To make the gravy, melt butter in a saucepan over medium heat. Add some olive oil and the bouillon cube and mix well. Start adding flour, stir, add, stir, add, until you get kind of a crumbly consistency. Start pouring in and whisking the milk. Add until you get the creaminess consistency you want. Salt and pepper to taste.

To make the portabellas, dip them first in soy milk, then in the flour with seasonings added. Fry up nicely in hot olive oil until nicely browned on both sides.

Oven Fried Okra

Whole okra, frozen and thawed
Soy milk, plain
2 c. cornmeal
1 t. salt
1 t. black pepper
1/2 t. paprika

Dip okra in milk, then in the cornmeal mixed with seasoning. Lay on a baking sheet that has been sprayed with cooking spray (I like using olive oil in a spray bottle). Bake at 400 for 35-40 minutes, shaking the pan occasionally to keep them from sticking.

Play around with the chicken fried recipe, adding or substituting spices as you like. I think I might add some garlic and/or onion powder next time.

As for the okra, I had made this previously, thinking I could cheat a bit. I bought sliced okra, dumped it all in the milk and then into the cornmeal mixture, thinking to save time. What I got was more mushy and not very tasty okra at all. This time I used whole okra and dipped and battered each piece individually. MUCH better!

Chicken Fried Steak is kind of a staple here in Texas. My husband swears there is a difference between *chicken fried* and *country fried*, so I decided to do a little research. It seems chicken fried steak originated with German immigrants to the Texas hill country, who made schnitzel. Chicken fried steak was originally a way to use tougher cuts of meat by slicing the meat into round steaks and pounding them to tenderize. Recipes for chicken fried steak all require that the steak is tenderized, dipped in flour, coated in egg wash, and then dipped once again in flour. It is then fried in a cast iron skillet in oil and served with cream gravy. Brown gravy belongs east of the Sabine, while Central Texas makes it with breadcrumbs and West Texas without egg.

What about country fried steak? In most instances, it is another name for chicken fried steak (sshhhh, don't    tell my husband that!), but it might or might not have been dipped in egg. The gravy on top and side dishes will give away the origins of a "chicken fried steak". If served with brown gravy or anything else but mashed potatoes, you're looking at country fried steak.
I'm not sure which mine qualifies as. Mine is cruelty free, I didn't dip anything in egg, but did serve it with a white cream gravy, and did make mashed potatoes. I'm sticking with calling it chicken fried, I guess.
The portobello mushroom (also called portabella) is really simply a brown crimini mushroom in disguise. Evidently the usage of the two words "portobello vs. portabella" is nothing more than a marketing issue. Once the little brown crimini grows up to be about 4" - 6" in diameter he is deemed to be a portobello. No one seems to know how the name came about, but a few theories include:
•Named after Portobello Road in London which has many high end antique shops and other fashionable establishments.

•Named after a T.V. show called Portobello
•The portobello in Northern Italy is called "cappellone" which means "big hat".

Whatever the origin, it is a big brown mushroom that is very meaty, and can be grilled, oven roasted or sautéed, or in my case, fried. We like to grill them and serve them up on whole wheat buns, lettuce, tomato and any assorted other toppings we like (my daughter is partial to onions).

I'm strong to the finish, 'cause I eats me Spinach!

I couldn't resist the quote, because tonight's supper was called Popeye Pasta. And, yes, it had spinach in it.

Popeye Pasta

Olive oil
One onion, diced
4 cloves of garlic, minced
1/2 t. sea salt
1/4 t. black pepper
2 cans (I used 15 oz. each) crushed tomatoes
1/2 t. dried oregano
1/2 t. basil
1# pasta (I used whole wheat spirals)
10 oz. frozen chopped spinach

Cook pasta according to directions. Saute in oil the onion, garlic, salt and pepper. Add tomatoes, oregano, basil and spinach. Cover and simmer 15 minutes. Drain pasta, top with sauce, serve!

The original recipe called for 1/2 t. marjoram, but I realized too late I didn't have any. It also called for 1/3 c. of red or white wine. Well, I discovered a wine bottle with, I am not kidding, one teaspoon of wine left. Who leaves a teaspoon of wine in the bottle, and then puts that bottle in the refrigerator?! Argh! However, even without the suggested ingredients, the dish came out delish.

You can use fresh spinach instead of frozen, if you want. Just add it after simmering and when it wilts, pour over pasta.

Spinach is thought to have originated in ancient Persia, from the word aspanakh (roughly "green hand"). Arab traders carried spinach into India, and then the plant was introduced into ancient China, where it was known as "Persian vegetable". The earliest available record of the spinach plant was recorded in Chinese, stating that it was introduced into China via Nepal (probably in 647 AD). In AD 827, the Saracens introduced spinach to Sicily. Spinach invariably made its way into England, where it is mentioned in the first known English cookbook, The Forme of Cury (1390). In 1533, Catherine de'Medici became queen of France; she so fancied spinach that she insisted it be served at every meal. To this day, dishes made with spinach are known as "Florentine," reflecting Catherine's birth in Florence. During the 18th and 19th centuries, spinach water was used as touchpaper for fireworks since paper soaked in it would smolder well.

Extraordinarily high in vitamin C and rich in riboflavin, one cup of cooked spinach also contains a very high level of vitamin A, folate, magnesium, potassium, as well as vitamins E, B6, K and thiamin. Folate, a mineral found in high amounts in spinach, has been shown to reduce high blood pressure and inflammation of blood vessels. The chemical version of folate, folic acid, has long been associated with lower rates of birth defects when taken orally during pregnancy. This leafy green is also an excellent source of manganese, iron, calcium, vitamin B2 and potassium. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids.

A lot of people aren't fond of cooked spinach, describing it as a blob of green stuff. I like to eat it raw, as well as cooked, especially in a salad. Eating raw spinach is a popular choice but not the best choice for everyone. Spinach is high in oxalic acid when ingested raw. Oxalic acids can produce damage to blood vessels. Some people may produce symptoms such as gout, arthritis, and rheumatism after eating large quantities of raw spinach. These acids can cause kidney stones and gallstones in people with lower renal functions.

However, oxalic acid can be lowered in spinach by boiling. Frequently change the water the spinach cooks in by boiling, draining the cooking water, boiling again, and then rinsing before consumption. This will greatly lower the oxalic acids present. The nutritional value of spinach does reduce with cooking, yet it still remains one of the most excellent sources for bountiful natural nutrients available. One pound of leaves can be reduced to about one cup of the cooked product. Since the iron in spinach is in soluble form, the water left from cooking will contain that element, as well as other water-soluble nutrients that should be used instead of thrown away.

Studies have shown that consumption of green leafy vegetables such as spinach may slow the age-related decline in brain function. So, eat your greens and keep working those crossword puzzles to keep your brain young and agile!

A Veritable Fruit of Paradise

Many years ago I worked in Colorado Springs, Colorado. Several small, but nice, restaurants were within walking distance, so my co-workers and I patronized them often. One place served an open faced sandwich I just loved. Thinking about it for some odd reason today, I decided to duplicate it, but veganize it.

I toasted two slices of whole wheat bread and spread mayonnaise on it. We like Vegenaise. Next I put on sliced avocado, topped it with sprouts (the original recipe had alfalfa sprouts, but my husband came home with bean sprouts, so I used them) and top with cheese. You can use whatever cheese you want, sliced or shredded. I don't care for most commerical soy cheeses, but we love Daiya, so that's what I used. Pop in the oven on broil until the cheese melts and serve! Quick, tasty and good for you!

Avocados have both monosaturated and polyunsaturated fat and contain potassium. Mono and polyunsaturated fats, when consumed in moderation and eaten in place of saturated or trans fats, can help reduce blood cholesterol levels and decrease risk for heart disease. Avocados are one of the few fruits that provide "good" fats. Avocados contribute good fats to one's diet, providing 3g of mono and 0.5g polyunsaturated fat per 1 oz. serving. Avocados provide nearly 20 essential nutrients, including fiber, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit. So, not only are they good for you, but they taste good, too! I'll slice them up and eat them as is, or mash them to make guacamole. I love them cut up and dumped into my salads, too. The Mexican restaurants here will stuff them and fry them. I haven't tried this yet, but might give it a go sometime.

The word 'avocado' comes from the Nahuatl word ahuacatl ('testicle', a reference to the shape of the fruit). Avocados were known by the Aztecs as 'the fertility fruit'. I guess calling it a veritable fruit of paradise isn't too far off the mark! LOL!

If you've never used avocados before, and are unsure how to handle them, it's pretty simple. Buy those that are soft but not mushy to the touch. They need to give a little. If they are hard, just bring them home and let them ripen on the counter until you get the desired squishy state. I use an orange peeler I probably got from Tupperware to get inside. I peel around from the top all the way around, then take the other end of the peeler, insert until I feel the seed and work my way around again. Just twist and it opens right up. Use a spoon or your fingers to pop out the seed, then take a serving spoon to scoop out the flesh whole. You'll have two nice halves to do with what you want. Compost the skins and seed.

You can find all kinds of sites telling you how you can grow an avocado plant from the seed. None of them ever worked for me. What did work was tossing the seed in my compost pile. I got several little trees! If you decide you want an avocado tree, know that they are VERY slow growers, but can get very tall, so plant accordingly.

I hope you enjoy the sandwich and find other yummy ways to use your avocados!

Bean There, Done That!

While reorganizing my pantry, I came across a large canister that I had placed bags of beans and rice in. I pulled it out, and put the beans in smaller, different containers. Most of the beans have come from farmer's markets. The one I chose to make for tonight's supper are speckled butter beans.

I put the in the crockpot last night, covered them with water and left them to soak overnight. This morning I drained the soaking water, covered them again with plenty of water, added a packet of dried onion soup and chopped up some elephant garlic. Cover, turn to low and off we go. After about six hours I turned the temp to high, just to make sure they would be done in time for supper. They were. They were delicious! I made a batch of wild pecan rice and homemade from scratch cornbread. It's been a long time since I've eaten like that, having grown up on a good pot of beans and cornbread. A yummy Southern meal!

I will definitely use this method to cook dried beans again.
The speckled butter bean is a little bigger than a lima and is higher in iron, fat and calories. Just like many legumes, butter beans provide a great source of fiber and protein. Eating them is a great way to lower cholesterol and especially good for those with diabetes. They provide a nice amount of magnesium (good for the cardiovascular system), folate, the trace mineral manganese, and iron. Butter beans also contain phytochemicals, which may play a role in cardiovascular protection and cancer prevention. One of the phytochemicals in butter beans, saponin, may have antifungal, antibacterial, cancer-fighting and cholesterol-lowering effects, notes Florida State University.

I make an effort to eat beans every day for either lunch or supper. The benefits are just too fantastic!

Waste Not, Want Not!

As is typical for me, I start on one thing only to get side-tracked onto another. At least this time it flowed along the same lines! I was going back and forth from the fridge to gather up everything I needed for tonight's meal. In doing so, I see, for only the hundredth time, produce that needs pulled out and probably composted. I get the crockpot going and start pulling out all the produce I can find, and drop it all onto the counter, planning to dump all of it into a bowl to take out to my compost. I pull out the first items. Fruit. Hmm, this doesn't look too bad. Cauliflower is next. A little trimming, but still usable. Lo and behold several vegetables later, I've got a slew of veggies that are still in pretty good shape! I cut them up into small pieces, trimming away any parts that are bruised. Mix them together in a casserole dish, pour over some melted vegan butter. Next I pull out some vegan sour cream, mix it with some Daiya cheddar, slather it one top, pop it into a 350 oven for about an hour, and voila! Vegetable Casserole! It looks beautiful and tastes lovely, so I got a nice hot lunch for my efforts, and my compost pile did, too! The fruit I just peeled and sliced for dessert. Easy peasy!

Because of the wildlife in abundance in our suburban backyard (really!), rather than just dump the goods on top of the compost pile, I like to make what I call worm soup. I drop all the veggie trimmings, coffee grinds, tea bags, etc. into my blender, give it a whiz and instant worm soup! I pour this on top of my compost pile. Before I add it to the pile, I always say:
From the Earth you came
To the Earth you shall return.
Go with thanks.

It just seems appropriate to me to give thanks to the food that didn't directly feed my family, but will do so indirectly.

A Kinder, Gentler Barbecue

Tonight sounded like a good night for barbecue. Some cool ghosty shows were coming on and I wanted something fun and simple. So, I made this:


Crock Pot Barbecue Tofu

Ingredients:

2 containers firm or extra firm tofu, pressed
1 1/2 cups ketchup
3 tbsp brown sugar
2 tbsp soy sauce
1 tbsp apple cider vinegar
1 tbsp red pepper flakes
1/2 tsp garlic powder
salt and pepper to taste

Combine all ingredients in a crock pot. Cover and cook on low for 5-6 hours.

Simple enough. Reviews were mixed. My daughter and I thought it was okay, non-vegan hubby ate two sandwiches and youngest son loved it. If I were to make it again, I would use extra firm tofu and freeze it first to get a more chewy consistency. I had to buy firm because the grocery store was out of extra firm. I'd also half the red pepper flakes because everyone, other than my daughter who loves spicy stuff!, thought it was too spicy.

The next day I had a thought that it would be good over rice. I spooned some into my food processor, added a little water and made a slurry. Mixed it in with some leftover rice and liked it much better.

The origins of the word *barbecue* are, well, not interesting so much as curious. The most plausible theory states that the word "barbecue" is a derivative of the West Indian term "barbacoa," which denotes a method of slow-cooking meat over hot coals. Bon Appetit magazine blithely informs its readers that the word comes from an extinct tribe in Guyana who enjoyed "cheerfully spitroasting captured enemies." The Oxford English Dictionary traces the word back to Haiti, and others claim (somewhat implausibly) that "barbecue" actually comes from the French phrase "barbe a queue", meaning "from head to tail." Proponents of this theory point to the whole-hog cooking method espoused by some barbecue chefs. Tar Heel magazine posits that the word "barbecue" comes from a nineteenth century advertisement for a combination whiskey bar, beer hall, pool establishment and purveyor of roast pig, known as the BAR-BEER-CUE-PIG (Bass 313). The most convincing explanation is that the method of roasting meat over powdery coals was picked up from indigenous peoples in the colonial period, and that "barbacoa" became "barbecue" in the lexicon of early settlers. Due to the rather murky etymology of the term *barbecue*, and its constant association with meat, I'd like to find another word. Any suggestions?

Renewal and Ratatouille

Isn't this season just fantastic? We are so loving the cooler temps here. Renewal seems to be the word of the day for me, so with that in mind I have been vigorously and furiously cleaning and scrubbing and reorganizing my kitchen. Not wanting to have to stop this frenzy early for meal preparation, I decided this week to make all of the meals in the crockpot. One, it is just so simple and convenient, and two, it permeates the house with the most mouth-watering and delicious smells! My first recipe for the week is ratatouille.

Ratatouille Crockpot

•1 eggplant, peeled and 1 inch dice
•2 medium onion, chopped
•1 green bell pepper, 1/2 inch dice
•1 red bell pepper, 1/2 inch dice
•1 yellow bell pepper, 1/2 inch dice
•3 zucchini squash, sliced
•3 tbsp olive oil
•3 tbsp dried basil
•4 cloves garlic, minced
•1/2 tsp ground black pepper
•6 oz tomato paste
•1/2 tsp salt
•2 cups fresh tomatoes

Sprinkle eggplant with salt and let it drain in a colander about 1 hour. Press out excess moisture. Rinse with water and pat dry using paper towels. Place in crockpot then add onion, tomatoes, peppers, zucchini, olive oil, basil, garlic, and salt then mix well. Cover and cook on low 7 hours, or on high for 3 hours. Serve over hot cooked rice.

The sprinkling with salt and draining was probably unnecessary, but I did it anyway. I substituted the green bell pepper with an orange one, just for fun and additional color. It went very well with bread buttered with Earth Balance and iced green tea. This one is definitely a keeper!

A little bit of fascinating history about ratatouille:

The word Ratatouille actually comes from the french term "touiller," which means to toss food or to stir up.

Ratatouille originated in the area around present day Nice and is now eaten throughout Languedoc and Provence. It was originally a meal made by poor farmer's (in essence it started out life as a peasant dish), and was prepared in the summer with fresh summer vegetables. The first appearance of the word in English was found in Cassell's Dictionary of Cookery, 1877.

The original and simplest form of Ratatouille used only zucchini, tomatoes, green and red peppers (bell peppers), onions, and garlic.

Today eggplant is usually added to the list of ingredients.

It can be served warm or cold. My son actually ate some at room temperature and still thought it was delicious.