Soybeans and a Solage

The dual theme of my A to Z Challenge this year is the world of Commodities and Poetry Forms so the juxtaposition of these two themes may throw up some strange poems – could be a Heroic Ode to Heating Oil or will it merit a Haiku or a Haibun – whichever, I will be endeavouring to bring you interesting facts about commodities that may change the way you think about the stuff we variously depend on…

By commodity I mean certain items that are of both sufficient value/volume to be traded in special markets and are generally volatile enough to attract traders in “Futures” which are a way of hedging bets in the trading world of stocks, shares and commodities.

The A to Z Challenge runs throughout April and will consist of 26 posts – there are only a couple of letters for which I couldn’t find commodities but plenty of poetry forms to carry the day!

Worldwide Trade in Soybeans in 2022 whether or not broken” exceeded $93 billion

If you have any doubt that Soya Beans (Soybeans) ar the most important of all the beans – just take a look at the table below – note how many bolded figures (Top value of the comparisons) fall to Soy Beans! Just on this nutritional guide alone (Courtesy of Wikipedia) you would know that this bean was important before even considering it’s history, it’s culinary story and the confirmation of it’s value as revealed in the International Trade Figures… However, there is a dark side to the Soya story and one which commands our attention – more of that later.

StapleMaize (corn)[A]Rice, white[B]Wheat[C]Potatoes[D]Cassava[E]Soybeans, green[F]Sweet potatoes[G]Yams[Y]Sorghum[H]Plantain[Z]RDA
Water content (%)1012137960687770965
Raw grams per 100 g dry weight111114115476250313435333110286
Nutrient
Energy (kJ)16981736157415331675192215651647155914608,368–10,460
Protein (g)10.48.114.59.53.540.67.05.012.43.750
Fat (g)5.30.81.80.40.721.60.20.63.61.144–77
Carbohydrates (g)82918281953487938291130
Fiber (g)8.11.514.010.54.513.113.013.76.96.630
Sugar (g)0.70.10.53.74.30.018.21.70.042.9minimal
Minerals[A][B][C][D][E][F][G][Y][H][Z]RDA
Calcium (mg)832335740616130573191,000
Iron (mg)3.010.913.673.710.6811.092.651.804.841.718
Magnesium (mg)1412814511053203109700106400
Phosphorus (mg)2331313312716860620418331597700
Potassium (mg)319131417200567819381465272038514264700
Sodium (mg)3962293547239307111,500
Zinc (mg)2.461.243.051.380.853.091.300.800.000.4011
Copper (mg)0.340.250.490.520.250.410.650.600.230.9
Manganese (mg)0.541.244.590.710.951.721.131.332.3
Selenium (μg)17.217.281.31.41.84.72.62.30.04.355
Vitamins[A][B][C][D][E][F][G][Y][H][Z]RDA
Vitamin C (mg)0.00.00.093.851.590.610.457.00.052.690
Thiamin (B1) (mg)0.430.080.340.380.231.380.350.370.260.141.2
Riboflavin (B2) (mg)0.220.060.140.140.130.560.260.100.150.141.3
Niacin (B3) (mg)4.031.826.285.002.135.162.431.833.221.9716
Pantothenic acid (B5) (mg)0.471.151.091.430.280.473.481.030.745
Vitamin B6 (mg)0.690.180.341.430.230.220.910.970.861.3
Folate Total (B9) (μg)2194476685164877063400
Vitamin A (IU)23801010335634178460032205000
Vitamin E, alpha-tocopherol (mg)0.540.131.160.050.480.001.131.300.000.4015
Vitamin K1 (μg)0.30.12.29.04.80.07.88.70.02.0120
Beta-carotene (μg)108065200369962770130610500
Lutein+zeaxanthin (μg)150602533800000866000
Fats[A][B][C][D][E][F][G][Y][H][Z]RDA
Saturated fatty acids (g)0.740.200.300.140.182.470.090.130.510.40minimal
Monounsaturated fatty acids (g)1.390.240.230.000.204.000.000.031.090.0922–55
Polyunsaturated fatty acids (g)2.400.200.720.190.1310.000.040.271.510.2013–19
[A][B][C][D][E][F][G][Y][H][Z]RDA

A raw yellow dent corn
B raw unenriched long-grain white rice
C raw hard red winter wheat
D raw potato with flesh and skin
E raw cassava
F raw green soybeans
G raw sweet potato
H raw sorghum
Y raw yam
Z raw plantains
/* unofficial

Evidence for the domestication of Soya Beans predates writing but has been found in China from between 7-6,500 years ago. Because, like many legumes, they fix nitrogen from the air and send it to the soil, the plant was quickly recognised as helpful in crop rotation and yet even as recently as World War 2, that benefit was being “rediscovered” in America when fertiliser supplies were compromised. If Soya Beans were discovered today they would be touted as a Superfood if not a “Miracle” food

Prior to fermented products such as fermented black soybeans (douchi), jiang (Chinese miso), soy saucetempehnattō, and miso, soy was considered sacred for its beneficial effects in crop rotation, and it was eaten by itself, and as bean curd and soy milk.

Wikipedia

One of the interesting aspects of Soya is just how many ways it is processed into other products beyond just eating the beans direct – they are the world’s largest source of animal feed (creating protein which humans then eat), the second largest source of vegetable oil and these two uses consume 85% of the soya crop leaving just 15% to be sold as whole beans. Out of that we then get soya milk, from which is made bean curd and tempeh (from the leftover of soy milk production), then Soy Sauce and various forms of Miso – these latter being fermented soya products without which both Chinese and Japanese cuisine would be unimaginable. I have to declare an interest here since among the many jobs I have done, I worked briefly for one of England’s leading Tofu (bean curd) producers creating and making new products out of tofu – previously he made only a plain and a peanut burger and I added two flavours of pastie, tofu quiches and a tofu “eggless” custard to his range. So this feels like a good place to offer two tips that I picked up in that job. Many Western people never take to tofu because they find it tasteless and unfortunately we don’t have access to some of the specialist variations available in the East such as deep-fryable pouching tofu whose crisped casing can be stuffed with tasty things – but there are a couple of ways to make tofu tasty… First you can buy (hard) tofu in a tub of it’s own whey and carefully peel back the lid, spread a layer of Miso (another soya product) on the top surface of the Tofu, cover and leave it floating in the whey in the fridge for a few days. The Miso is a live culture, fermented product so the quite strong taste will not simply permeate the Tofu, but will interact biologically to create a new flavour. Secondly, take an unopened packet of Tofu and freeze it – upon defrosting, the frozen crystals of whey which will have formed – compressing the Tofu – will melt and leave a network of holes in the now tougher, compressed Tofu so that it will hold together better when added to say, a stew and each chunk will act like a little sponge holding the gravy so that you can even use the mixture as a pie filling! If you have only encountered one or two kinds of Miso, the map below shows some of the many regional variations in Miso.

Types of Miso from around Japan

Various Regional Varieties of Miso and their Respective Grain Base

Where does it all come from – this vital, amazing Soya Bean crop – well for something that originated in China – these babies have roamed far from home as the diagram below shows – 34% from America and add in Brazil 29% and Argentina 18%, that’s 81% of the world production comes from the Americas and China’s demand for Soya has increased beyond their capacity to grow it – not least because with growing affluence – the Chinese demand for pork grew and soya beans were needed to feed pigs – anybody see a problem…? Actually there are several problems – during the Trump administration – that genius of Foreign Policy decided to play to his base by launching a Trade War on China – the US already had a 25% tariff on $250 billion of Beijing goods and Trump threatened a further 10% tariff on $300 billion of Chinese imports. Naturally, China responded by slashing its U.S. farm purchases by 53% to $9.2 billion from 2017. Soybeans (American name) purchases took a huge hit, falling nearly 75% to $3.1 billion. Trump had to pay out a lot of money to support the farmers and the stockpile of Soybeans mounted… This in turn put pressure on other areas like South America (mainly Southern Brasil and Argentina) to increase their growing of Soya and this led to increased deforestation – agriculture drove up to 88% of forest loss in Latin America and up to 81% in Southeast Asia between 2000-2015. So once again we see how geopolitical issues can have a huge impact on the commodities market not to mention the environment…

Proportion of global production exported

Just a couple of other fun facts about Soya beans – Soya is one of the fourteen notifiable allergens – that is it must be highlighted in bold in any ingredient list and as we have seen, soya can turn up in many guises – about 0.3% of the general population of adults and children are allergic to Soya. Another factor requiring labelling of Soya is that Soya was one of the first crops to “suffer” from Genetic Modification (GM) and the backlash against such “Frankenstein” food has been damaging in addition to the highly industrialised style of farming and the ecological effects of the crop worldwide. The expression “Full of Beans!” refers to horses who behaved with varying energy depending on which fuel they were fed – Grass – Ordinary – Oats – Friskier – Beans – Full of It and I wonder if it was Soya Beans that they used…? And lastly a film quote – Rick saying to Ilsa at the end of Casablanca, “It doesn’t take much to see that the problems of three little people don’t amount to a hill of beans in this crazy world.” A rare example of an anti-romance ending – the plight of the world is more important than a soppy ending…

That is my quite cursory glance at Soya (considering the importance of this crop) – other commodities I might have considered for “S” include Sugar and gold’s poor relation – Silver. And so to today’s poem which is a Solage:

Solage is a specific form of humorous verse with the following properties:

  • It has three lines (called the hook, the line and the sinker) of irregular length.
  • The rhyming structure is AAB.
  • The third line is a pun based on the previous two lines.

The form was invented by the Sydney-based performance poet Cameron M. Semmens.

Soybeans

To know where the wind is seen
Be sure to eat more beans
Windy bottom…

On a more serious note, today is

Earth Day

and you can read an account of how Earth Day came into being by the excellent Heather Cox Richardson here.

6 Degrees of Separation – Kitchen Confidential

Six Degrees of Separation is an excuse to peruse six favourite books linked to an initial offering by our host KateW and eventually link them back to the beginning. Kate W offers us big themes in her choices and since I have been participating, these have included – being adrift in TimeFriendshipMemory, and Romance. This month we have the autobiographical exposé of the world of chefs, restaurants and bad boys generally – Anthony Bourdin’s Kitchen Confidential…

Full disclosure – I once, briefly but gloriously, ran my own restaurant so this month’s 6 Degrees starter book was one I could really get my teeth into! (There will be lots of food metaphors!) Anthony Bourdain’s “Kitchen Confidential” is a Chef’s story from a writer who self evidently writes, but counts himself first, foremost, and still practising – as a Chef. As he puts it – “If I need a favour at four o’clock in the morning, whether it’s a quick loan, a shoulder to cry on, a sleeping pill, bail money, or just someone to pick me up in a car in a bad neighbourhood in the driving rain, I’m definitely not calling up a fellow writer. I’m calling my sous-chef, or my saucier, someone I have worked with over the last twenty-plus years…” He writes about how a fairly obnoxious youth found his way into a profession where eccentricity, excess and general misdemeaning is mixed with skill, sweat and long hours in kitchens that come in many varieties, much like the seven circles of hell. He has a chapter in which he asks what possesses a man in mid-life to want to open a restaurant and whilst I was not quite as ignorant, inexperienced and deluded as the dentist Bourdin gives as an example, there were things I could identify with, although I enjoyed every minute of it and I now know, as Bourdin puts it “what it feels like to attain a childhood dream of running one’s own pirate crew…”. Anthony Bourdin writes clearly and entertainingly and for once I would agree with the blurb on the cover which states “More gripping than a Stephen King novel”

So in this month’s 6 Degrees, I am linking the books that made me a cook, a foodie and eventually, however briefly, a chef… When I left home to go to university, my parents bought me a Sabatier, high carbon-steel, flexible boning knife- something which Bourdin talks about in his chapter on essential equipment. They also bought me two paperback cookery books “The Pauper’s Cookbook” by Jocasta Innes, and “Cooking in a Bedsit” by the journalist Katherine Whitehorn.

Not one of my six but I had to sneak it in…

I should say, that heretofore, my mother had always refused to teach me to cook – unlike my sisters, who “would one day be married and therefore need to cook for their husbands” from which you may deduce that I grew up in the pre-liberation 1970’s – or at least Women’s Lib had not then reached our house! Not that I hadn’t kept my eyes and ears open and picked up some culinary skills just from watching my mother – and not just cooking meals, but bottling fruit, freezing vegetables and making jam. Nevertheless – the two books of recipes (or for any Americans – receipts) were intended to fill the gap in my education and fit the kind of cooking which my parents imagined would be the limit of what my student lifestyle would require. Incidentally, of myself and my two sisters, I was the only one who cooked professionally… What I chiefly remember about “Cooking in a Bedsit”, was not the recipes themselves which were sensible culinary cheats for the impecunious, but the structure of the book whose first section was entitled “Cooking on One Ring” followed by two rings and lastly, for those lucky enough to have access to one – cooking on a stove. There were also, entertainingly, short pieces on “For him Asking Her Round to Eat” and vice versa – the latter including the sage advice to make sure and remove all your drying knickers from the radiators before he gets there… This gave a hint as to the fact that food is not merely fuel, but a part of life and culture and this is also strongly themed in Kitchen Confidential. Jocasta Innes would return in a completely different field, later in my life, with her book Paint Magic which diverted me slightly from my career as a Signwriter to specialist paint finishes such as wood graining and marbling. And as for the Sabatier, well I have used it almost every day of my life since, including at least four food businesses and it has been worn down accordingly…

The thing is, I was slightly insulted by my parent’s offerings, implying that my culinary horizons would rise no higher than pauperdom and that once I had left bedsitter land, I would find a nice wife to do the cooking for me! So I set about building my now extensive collection of cookery and food books (three shelves in the bookcase now) by adding first Elizabeth David’s seminal “Mediterranean Food” closely followed by “The Joy of Chinese Cooking” by Doreen Yen Hung Feng and for international variety – the Penguin book of “Indian Cookery” by Dharamjit Singh. I did practise recipes from all these books, but I soon realised that on my cookery journey, reading recipe books and imbibing the essence of their method, ingredients and presentation, is more important than becoming an Indian, Chinese or Mediterranean cook per se – I was an early adopter of Fusion!

The beautiful Elizabeth David…

Elizabeth David was credited with revitalising British cuisine after the Second World War by both drawing attention to foreign food traditions but also, then researching and drawing out the best of British food traditions, subjects which had been, respectively, ignored and forgotten. She was also, a bit of a gal – as Wikipedia informs us “Born to an upper-class family, David rebelled against social norms of the day. In the 1930s she studied art in Paris, became an actress, and ran off with a married man with whom she sailed in a small boat to Italy, where their boat was confiscated.” I can only urge you to delve into Elizabeth David, both her books and her life story. Below is an example of her recipe for Tapenade and you will see that this is grownup recipe writing – she gives quantities for the main ingredients – capers and anchovies, but there is no spoon-feeding by detailing everything precisely – if you are a cook, you will understand and use your judgement. Also on these pages, is the recipe for Skordaliá which has remained my go-to dish when catering for mixed vegetarian and carnivores where I want to demonstrate that vegetarian food is far tastier and more interesting than a piece of meat and two veg…

“The Joy of Chinese Cooking” taught me how to think about putting dishes together in a considered way – the uninitiated way many groups at a Chinese restaurant assemble their order by each picking a favourite dish, whilst familiar to Chinese chefs and waiters the world over, must nevertheless fill them with horror every time. A Chinese meal should contain some whole elements such as a fish perhaps, some chopped and stir-fried and some dishes which are “assembled” – meaning elements cooked by different methods and then brought together in one dish. There should be a balance in red and white meat, fish and vegetable dishes – the whole meal being a balanced and considered effort. This book, first published I think, in 1950 (I am writing away from home so I can’t check my copy) has taught many people to cook Chinese home-style food and whilst some might find the recipes a little heavy by today’s standards and health consciousness, that is perhaps the nature of home cooking everywhere… Below is an example of the cultural differences expounded in the book.

If Elizabeth David paints evocative word pictures of the dishes she encountered on her travels, Doreen Yen Hung Feng gives us a description of a whole food culture, sometimes anecdotally, as above, but also with some simple line drawings. Compared to today’s full-page colour photographs which present the recipes in impossible-to-equal perfection (no doubt with the aid of a food stylist and expert food photographer) Doreen’s illustrations are sparse, but her descriptions more than compensate and you will never be left feeling a failure when comparing your attempt with that in the photograph. The Penguin book of “Indian Cookery” is much the same – no pictures but a solid recipe book which has lasted through many editions as you would expect from Penguin the publisher

With “Indian Cookery” by Dharamjit Singh, I entered the pungent world of spices with their complex history and usage. Despite going to university in Birmingham (the city that gave us the diaspora invented Balti – a dish as unknown in India as Chop suey is unknown in China), I did not really go out for Indian meals until I lived in London, post-university and now I live and work in Bradford – Curry Capital of England! However, I did begin to dip my wooden spoon into yet another food culture and my ingredient shelf blossomed with yet more exotic substances. This is a source of friction between my partner and myself, as she is over-faced by the multiplicity of items she has no idea about in our kitchen and it is also a problem because unless you constantly use up your spices, they will stale.

My love affair with ingredients was developed by my next book choice – Tom Stobart’s “Herbs, Spices and Flavourings” which graced my bedside table for many years after university and many’s the time I read a few items of this splendid encyclopaedia of flavour before going to sleep. What I admired was that the author did not merely list the spices and herbs themselves, but delved into the nature of taste itself, the basic areas of taste detected by the tongue before the high notes which are detected in the nose (which is why food tastes of nothing much when our nose is blocked by a cold).

Tom Stobart also includes flavoursome items such as Marmite – that British food item which people famously “love or hate” – and in doing so, he legitimises the use of anything which has flavour for use as an ingredient which for a fusion foodie, encouraged cross-fertilisation of flavours from the different food cultures represented on my compendious ingredient shelf… In the extract above, you can see that below Marmite, Mastic the original chewing gum, is given its botanical name as well as the names by which it is known in various languages – what more could you ask for from an encyclopaedia?

I was torn about my final choice of book because one of the weightiest tomes on my culinary bookshelves is also an encyclopaedia of enormous import which my partner bought for me one Christmas “McGee on Food and Cooking”. It is the bible of the scientific approach to cookery and is credited with inspiring so-called “molecular” chefs such as Heston Blumenthal. For me though, it is simply the go-to book when you need to understand why something works the way it does in cooking, such as how “No Knead” bread works when everyone knows that kneading bread is what develops the gluten that traps bubbles of carbon dioxide (given off by the yeast) and causes bread to rise. Cookery may be an Art or as the Greeks would have it, a Craft but understanding the Science does not destroy the Art anymore than understanding the science of why a sunset is red should take away our appreciation of the beauty of a sunset – quite the opposite! However, if this has not counted as sneaking in a seventh book, I eventually chose Nigel Slater’s “Toast” as my sixth link since it better closes the circle back to “Kitchen Confidential”.

Nigel Slater recounts in a manner so entertaining that the book was dramatized for TV and the stage, how he became a chef – hence the link back to Anthony Bourdin. His mother was (now) famously, a terrible cook – so terrible that her long-suffering husband and only son, had, often, to ditch her burnt offerings in the bin and resort to the titular toast… After his mother died early, Nigel’s father remarried his cleaning lady, played, fruitily, in the TV drama by Helena Bonham-Carter who was at school in a class between my two sisters – how’s that for degrees of separation! The stepmother was a most excellent cook – in fact, that was part of the attraction for Nigel’s father and it meant that in Nigel’s perception, he found himself in a battle to win his father’s love and attention. The site of the battle was the kitchen as Nigel forced his way into domestic science (cookery) classes which in those days were usually reserved for girls and battle commenced – eventually equipping Nigel Slater to become not only a chef, but a celebrity chef, and like Anthony Bourdin, a chef who writes – both recipe books and his autobiography… So there you have my six (and a bit) choices all of which made me the reasonable cook/ sometime chef/ failed restauranteur I am today. My restaurant was not the first restaurant in which I cooked (I will not say Chef-ed) – that would be The Good Food Shop formerly of Lambs Conduit Street, London, where I blagged my way into cooking at weekends, became a manager/cook and learned a great deal about cooking, business and life – so I was not completely inexperienced when many years later, I opened my own restaurant “Frewin’s” (my middle name). Why did it fail? The obvious answer – not enough customers – was it the food, or the concept ( Café in the daytime, Bistro at night) – I like to think not. That summer it rained non-stop, so no walkers, no tourists and the people of the village went to the big newly revamped gastro pub (with café and massive umbrellas outside) and with copious car parking (of which I had none) and these things cannot always be seen in advance and so I lost my inheritance but as I said before, I enjoyed every moment of it. I hope you can also see why I enjoyed “Kitchen Confidential” so much…

A2Z 2022 Challenge – The Roadtrip…

If you saw my Theme Reveal for the A2Z Challenge 2022, then you will know that I wrote about becoming Vegetarian gradually as a response to the crisis in food supply chains sparked by the pandemic and made worse by the WAR in Ukraine. As well, I kept to the theme I originally planned of food which can be eaten in its own right as well as becoming an ingredient in other dishes…

Another Road Trip – I have chosen one post for the sign-up list and posted my first Road Trip Review! There were a couple of posts that didn’t get much attention – the post that garnered no comments and perhaps no visitors, was Sesame, Steamers and Supply Chains… – granted it was quite short, but at least it made me, make a new batch of Gomasio… Chorizo – as an ingredient – Not Going the Whole Hog… was also one that didn’t get much love despite the splendid pun in the title if I do say so myself…But when I came to try and choose a favourite that I would like people to go to, I found it really hard, I felt that they all succeeded equally in the goals I set myself and they all received a similar level of interest – perhaps Rhubarb and the Return of Mercantilism… for building a story of economic theory around a delicious fruit and with some beautiful photos garnered from the web, or perhaps Olives, and Overeating… because I was able to use some of my own photos (What are we to do with the gigabytes of pictures we take?) – In the end I decided on Rhubarb, but if you missed any or want to revisit, here is a list of all the 26 posts – and as Julia Child famously said at the end of each show – “Bon appetit!”

Apples – as an ingredient, and Analogues of Meat…

Bread – in Geopolitics, in Vegetarianism and – as an ingredient…

Chorizo – as an ingredient – Not Going the Whole Hog…

Dates, Dehydrators and the Death of Globalism…

Eggs, Aquafaba and Equipment

Fish and Freezers on the road to less meat…

Ginger and Grow Your Own…

Hominy and other processed grains habituating Healthfood Shops…

Idaho Potatoes, Ice Cream and Inventiveness…

Jerusalem Artichokes, Juicing and Hide the Vegetables…

Kimchi, Kefir, Kombucha and Killing it in the Kitchen…

Lemons and Land Use…

Mangos, Miso and Mirowaves…

Nuts and “Nature” Naming…

Olives, and Overeating…

Persimmons, Pulses and Pressure Cookers…

Quinces and Questioning …

Rhubarb and the Return of Mercantilism…

Sesame, Steamers and Supply Chains…

Tofu, Tomatoes and Type 2 Diabetes…

Urid Dal, Umeboshi and You (pronounced U)…

Vegetarians to Carnivores – the whole spectrum…

Water – the Vital Ingredient…

Xigua and Xouba…

Yoghurt and Self-Preservation…

Zucchini, Spiralising, and Eating Flowers…

The A2Z Challenge 2022 Reflections Post…

P.S. I will be posting my own form of Road Trip – reviews of sites I will be visiting over the coming months – if you are reviewed, I will let you know in a comment on your site… The first of these is up now:- A2Z 2022 Challenge – Road Trip Reviews 1…

Zucchini, Spiralising, and Eating Flowers…

f you have seen my Theme Reveal for the A2Z Challenge 2022, then you will know that I am writing about becoming Vegetarian gradually as a response to the crisis in food supply chains sparked by the pandemic and made worse by the WAR in Ukraine. As well, I am keeping to the theme I originally planned of food which can be eaten in its own right as well as becoming an ingredient in other dishes…

https://www.onceuponachef.com/recipes/ratatouille.html

Although Ratatouille was in my beloved copy of Elizabeth David’s “Mediterranean Food“, I really learned to make this dish in my first restaurant job. I blagged my way into working at “The Good Food Shop” in London to assist the chef by cooking at weekends and taking some of the load off her, and ratatouille was one of the dishes I had to prepare in commercial size saucepans… Elizabeth David stresses that this Provençale ragout of onions, aubergine (eggplant), Zucchini, peppers (pimento) and tomatoes, should be stewed very slowly in oil. She doesn’t say how much oil (much like some of my own recipes here, I think you have to figure out quantities by experience) but the author of the recipe pictured above is more explicit and uses a total of six tablespoons of olive oil. If you want stage by stage with pictures check his out. Elizabeth Davids recipe does not include Zucchini, but she says of her list of ingredients “usually” and most recipes seem to include them routinely, however, it shows that cooking is never set in stone and once you have a principal under your belt, then adapt, make a fusion with your own favourite ingredients – go forth boldly! Here though is Elizabeth David’s recipe with the addition of Zucchini, garlic, and herbs – my additions [like so]..

Ratatouille

  1. 2 large onions, 2 aubergines, 3 zucchini, 3 or 4 tomatoes, 2 red or green pimentos, garlic, fresh basil and thyme, oil, salt and pepper.
  2. Peeel the tomatoes and cut the unpeeled aubergines [and Zucchini) into squares
  3. Slice the onions and pimentos
  4. Put the onions [and sliced garlic] garlic into a frying pan with plenty of oil, not too hot.
  5. When they are getting soft, add first the pimentos, aubergines and lastly zucchini, and ten minutes later, the tomatoes.The vegetables should not be fried, but stewed in the oil, so simmer in a closed pan for the first 30 minutes, uncovered for the last 10. By this time they should have absorbed most of the oil.
  6. [Sprinkle with fresh herbs to serve.]
Photo by May Lawrence on Unsplash

The flowers of Zucchini can be stuffed with a mixture of Ricotta Cheese and Parmigiano Regianno and deep fried see here – an Italian recipe. You can also make a stuffing out of Zucchini which I remember from a 1970’s magasine article where it was put under the skin of a chicken to roast. You grate the Zucchini and sprinkle with plenty of salt and leave till the water is drawn out, squeeze them dry, mix with ricotta cheese, an egg, and herbs and seasoning – you could just bake this in ramekins as a vegetarian dish…

Photo by Kara Peak on Unsplash

Lastly, you can use a spiraliser or such like, to make zucchini sphagetti for a gluten-free, carb-free alternative to normal sphagetti.

With Z, we have come to the last of this year’s A2Z Challenge – whther a reader or another participant, I hope you have enjoyed the ride or maybe it should be – the feast. As well as the food, I hope I have helped along the road to eating less less meat – a choice we may all be faced with in the coming year. I will be doing a Reflections post and participating in the Roadtrip in which I will visit and review some of the sites I haven’t had time to this month – hope to see you then…

Tofu, Tomatoes and Type 2 Diabetes…

If you have seen my Theme Reveal for the A2Z Challenge 2022, then you will know that I am writing about becoming Vegetarian gradually as a response to the crisis in food supply chains sparked by the pandemic and made worse by the WAR in Ukraine. As well, I am keeping to the theme I originally planned of food which can be eaten in its own right as well as becoming an ingredient in other dishes…

https://www.wearesovegan.com/how-to-make-homemade-tofu/

I have touched on Tofu before in the M post Mangos, Miso and Mirowaves… where I described how to use Miso to add flavour to Tofu – because here’s the thing – many people consider Tofu to be a tasteless waste of time. Tofu is what we in Britain, call a Marmite substance – (Marmite or yeast extract is something that divides people completely – you either love or hate it – I am a Marmite lover…) but since Tofu is a source of protein and vegetarians and vegans need as many sources of protein as possible, then Tofu cannot be ignored. Both Tofu and Miso are Japanese inventions along with Tempeh, a block of the leftover pulp from making Soya Milk (the source of Tofu) which has been welded together by a cultured fungus and in case you think that sounds icky, it does have a slight resemblance to chicken, so another good vegetarian source of protein – and let’s not forget that mushrooms are fungi too!

I’m sorry if I have not made Tofu sound attractive so far so let’s start again, Tofu is cheese made from Soya Milk, it has a delicate taste but which can be enhanced in a number of ways, infusing with miso, serving in strongly flavoured dishes where it’s blandness is a nice contrast and the following freezing technique. Like dairy cheese when it is first turned into curd, tofu is full of whey to a greater or lesser extent depending on how much it has been pressed. If you freeze Tofu, the whey will turn into ice crystals that compress the curd surrounding them so that when you defrost the tofu, even more whey will drain out to it and the Tofu will be like a sponge and tougher – less prone to disintegrate when stirred into a sauce, plus the sponge soaks up the sauce so that each mouthful is tastier.

I have not made Tofu myself, though I once worked for a man who did make it commercially and who gave me that last tip – my job was to come up with dishes made from tofu since he was only making a burger and a peanut burger. I added custard tarts, quiches and pasties (all vegan) to his range – the pasties used the freezing technique. However, I wondered how easy it is to make Tofu at home and found this article which seems to be pretty simple to follow. Since Tempeh is a much more complicated thing to do – Roxy and Ben freeze their leftover soya pulp, which is known as Okara, and use it as a supplement to flour in baking. The photo at the top is from their site. They point out that you can press the Tofu to different degrees according to your taste or intended use and when you buy it from a shop, you can either buy Silken or soft Tofu in little cartons, or Hard Tofu – swimming in it’s own whey. Silken tofu is good for making say, a custard tart whilst hard tofu goes into stirfry and other savoury dishes. In Japan, there are several other types of Tofu – for example one that can be deep-fried and then slit open to form a pocket which can be stuffed with other things – pretty neat!

Tomatoes

Photo by Edgar Castrejon on Unsplash

Tomatoes, like potatoes, which are part of the same family of plants, were brought back to Europe by the Spanish where they had been refined from their wild cousins (and who doesn’t like a wild cousin) by the Aztecs. Both plants suffered some resistance towards eating, partly because they belong to a family of poisonous plants that include Deadly Nightshade and Mandrake, and certainly, in the case of the potato, they were regarded as the food of the conquered – the Spanish didn’t even bother to bring potaoes back for twenty years having failed to notice that the whole Aztec economy was based on controlling the staple crop of dried potato pucks. The people grated the potatoes, squeezed out as much juice as possible, placed them outside to freeze at night (they lived in the mountains so frost every night), squeezes out more liquid the next day and after repeating the process several times, they had freeze-dried potato!

As you can see above, there are many varieties of tomato (as with potatoes) and although they are in fact fruit (Love Apples is one popular name) they are regarded as vegetables because their sugar level is quite low and they have more umami than sweetness. The Wikpedia article on tomatoes is scathing about the way modern tomatoes have lost much of their sweetness by breeding for uniform ripening and longer shelflife – no surprises there then…

Where would we be without tomatoes in our culinary lives – they are the basis of so many sauces from classic Italian pasta dishes to Heinz baked beans – although the latter have only traces of tomatoes which are amplified with sugar, salt and acidity. There are so many that I will give you just two examples.


Oven-Dried Cherry Tomatoes
1. In a roasting tin, roll cherry tomatoes in a dessert spoon of olive oil and distribute them evenly. Sprinkle with slat and pepper
2. Bake in the bottom of a very low oven – less than 100°C for four or five hours or until shrunken and wrinkled
3. Eat hot or cold

Cauliflower Romagna
1. Break cauliflower florets into tiny pieces and fry in oil with as much garlic as you like until they are browning – don’t worry about burning – cauliflower is very strong and the taste benefits from caramelisation
2. Add tinned tomatoes and a little stock to cover the cauliflower, also herbs, fresh or dry, of your choice – thyme, basil, marjoram etc.
3. Cook until the cauliflower is soft, although a little al dente is good, and the sauce will have reduced somewhat – serve!

This is a dish which, if you are on a gradual journey towards more vegetarian eating, you can add small amounts of
chopped up chorizo or prawns to…

Type 2 Diabetes and Vegetarianism

Type 2 diabetes runs in families and if you have the genes for it, you have it all your life – even if it only manifests later in life, so don’t feel guilty as people used to be made to feel, because the onset, whilst caused by too much sugar in the diet, is inevitable if you have those genes even though those without won’t develop it from eating too much sugar – they may also get overweight but not get diabetes.

The good news is that Type 2 is reversible – eating a less sugary diet and eating foods that release their carbohydrates slowly, can prevent or even reverse the onset of Type 2 Diabetes. Eating a vegetarian diet of low-glycemic foods that keep blood sugar levels steady, such as whole grains, legumes, and nuts is the way to go. So, on top of ethical, environmental and financial reasons to eat a more vegetarian diet – you can add health grounds. If you go completely vegetarian, and even more so – vegan, then there is the risk of deficiency of vitamin B12 and Omega fatty acids but there are foods (such as Marmite) which can help as well as supplements but it is for this reason that some people prefer to be Flexitarian or Pescatarian rather than go the “whole hog” if you will pardon the expression…

Special Shout Out!

Yesterday was Earth Day, but because I am now pantsing my A2Z posts, I didn’t read until this morning, the S post from one of my favourite bloggers ever since I started with the Challenge in 2020. This year on Part-Time Working Hockey Mom Tara,who used to work for Starbucks, has been guiding us through the finer points of coffee in which Starbucks train all their management. Yesterday, for S, Tara told us about Sun V’s Shade Grown Coffee – something I and I think, most people, have no idea about. I will let you read Tara’s words to learn why this was an especially pertinent subject for Earth Day. Tara is a prolific blogger all year round, unlike me who grinds into gear for April and collapses in exhaustion in May – please check her blog out! Despite the title of her blog containing the word “Mom”, and her having worked for Starbucks, Tara is Swiss, though she is an Americanophile!

Sesame, Steamers and Supply Chains…

If you have seen my Theme Reveal for the A2Z Challenge 2022, then you will know that I am writing about becoming Vegetarian gradually as a response to the crisis in food supply chains sparked by the pandemic and made worse by the WAR in Ukraine. As well, I am keeping to the theme I originally planned of food which can be eaten in its own right as well as becoming an ingredient in other dishes…

Okay, so eating sesame on its own is a bit of a stretch but I had to shoehorn it into this A2Z because I love sesame and keep it in my kitchen in several forms. I honestly can’t remember whether the first time I encountered sesame was in the form of Sesame Snaps (bought ones but a recipe here) or Gomasio which is a delicious condiment made simply of salt and toasted sesame – it is so long ago and these things seem always to have been in my life…

Gomasio
1. take 2 cups of raw sesame seeds and toast them in a wok or frying pan carefully stirring till just turning brown
2. Add the toasted seeds and one tablespoon of sea salt to either a mortar and pestle or a grinder/blender and grind until it forms a coarse meal
3. Store in an airtight container and use in place of ordinary salt – it adds a nutty savour to your food. Some people like to add seaweed to Gomasio, kelp, dillisk (dulse), nori – all these can also be lightly toasted before combining with the salt and sesame and grinding for extra taste and minerals such as iodine.

Sesame seeds have little taste when raw but blossom with flavour once toasted so they are ideal to sprinkle on top of bread or cakes (see above) where they automatically get the toasting treatment. The other way of adding the nutty taste of sesame is to use Sesame Oil – this is something I gleaned early on from Chinese cookery – I will use a mixture of sunflower and sesame oil when making an omelette quick style (mess the eggs up with a fork and chuck it into hot oil in a frying pan as opposed to the separating the egg whites and beating to a froth kind). When you have a Chinese dish such as egg fried rice, this how they make the egg part and add it to the fried rice at the end.

Steamers

Nothing to do with supply chains – ships are diesel-powered, not steam these days lol, but more of supply chains later. No this is about cooking vegetables and other things – they are not exclusively a vegetarian implement – in fact I always use them for that logistic nightmare which is Christmas Dinner – carrots in the water at the bottom, sprouts in the next layer and frozen peas at the top. Cooking all these things together uses only one ring on your hob and uses less fuel so good for the planet.
Vegetables are not the only things you can use a steamer for – you may have had a Chinese or Japanese meal including steamed or even steamed and fried dumplings, meat or vegetarian, and thought that they involved some arcane Asiatic magic cookery techniques, but they are really easy to make. The first ones I tried used sausage meat as the basis with various additions, but since the object of these posts is to move towards vegetarianism (with the cost of meat going up) here is a recipe for steamed dumplings filled with stir-fried vegetables which is first steamed and then fried to give them a crispy bottom – it even tells you how to freeze them…

Supply Chain Issues…

Supply Chains mean the linking of one or more sequential factors in the supply of food. Initially sparked by Covid19 but exacerbated by the war in Ukraine, these problems look to get worse as 2022 progresses. They might include the following, failure at the farm side, failure in the picking, failure to deliver, and failure at the food processors. At the farm or faraway plantation, covid reduced the workforce available and likewise to harvest produce. Of course, in Britain, we are especially cursed by our insane decision to leave the EU and close the door to migrant workers who used to plant and pick vegetables. Likewise, abattoirs are short of skilled butchers. Brexit also compounded the shipping of produce with lorryloads of strawberries and fish rotting as they failed to get through to the ports in time, mired in red tape which the Tory government promised would not be a problem… Supermarkets and food processors all have staff shortages and if you have problems at all these possible stages, you got you a Supply Chain Issue. Some of these issues are relatively local, but the increase in oil prices means the shipping of say, apples from New Zealand to the UK, might be prohibitively expensive – it is a challenge to globalization.
Is there a silver lining? Well everybody from nations to individuals, could grow their own. British apples, because of their seasonality, have decreased in popularity as they have been supplanted by apples from every part of the apple-growing world until it’s too much trouble for supermarkets to host UK produce during it’s season. Well not anymore! Learn to embrace your local seasonal produce, grow your own in your garden or allotment – if life hands you lemons…

Quinces and Questioning …

If you have seen my Theme Reveal for the A2Z Challenge 2022, then you will know that I am writing about becoming Vegetarian gradually as a response to the crisis in food supply chains sparked by the pandemic and made worse by the WAR in Ukraine. As well, I am keeping to the theme I originally planned of food which can be eaten in its own right as well as becoming an ingredient in other dishes…

Photo by margot pandone on Unsplash

Quince is another fruit I tried for the first time in our lockdown sojourn in Crete in the winter of 2020. Although there were virtually no cases of covid whilst we were there, the lockdown, which began two weeks after we arrived, was very strict and food was one of the few things available for interest. We lived next door to my sister-in-law and her Greek chef partner, who could not stop the habit of producing food in quantity and variety, and quince was one of the things he made for us. Not just the fruit itself, but he carefully kept the skins in water with lemon juice as he peeled them (very tough to peel) since they discolour quickly. Then, whilst the fruit, sliced, was cooking in a syrup with cinnamon sticks and star anise until it magically transformed into a beautiful shade of pink, he chopped up the pieces of skin until they were about a centimetre square, and cooked them in an even more sugary syrup. I have mentioned this Greek tradition of preserving things in syrup before and so far, we had experienced grapes, the pith of the giant lemons and now Quince skin. He cooked it until it also turned pink and thickened just short of setting like a jam. Inspired, I plucked some lemons from over the balcony, bought my own quinces from the market (highlight of my lockdown week) and some Seville oranges which are grown about towns as ornamental trees. I then made marmalade from the three things which I felt to be the best marmalade I had ever made. I hail from Oxford, and along with the annual boat race, the Dark Blue/Light Blue thing, our disdain for Cambridge (the new place, upstart breakaways) is expressed in our choice of marmalade – thick-cut for Oxford, thin-cut for Cambridge – so my marmalade was naturally chunky. It must have achieved a set quite suddenly because despite frequent samples going into the fridge, and the moment I got a set, pouring the marmalade into jars, it came out very firm, not that that’s a problem – however, on returning to England, I found quinces in an Asian supermarket and repeated the recipe with the same thick, but delicious result. I say recipe, but it was the basic jam method, weigh your fruit, cook in the minimum of added water and once cooked, add sugar equal in weight to the fruit – fuller instructions here.

Reminded by one of the comments from Tasha – I had tasted Quince before Crete in the form of Membrillo in which the quince is cooked and pureed and set as a quite solid jelly, slices of which are served on your cheeseboard to enhance the eating of cheese. Delicious!

Short and sweet today… And so to Questioning.

What I have realised in the course of writing these posts for this year’s A2Z theme – especially the half relating to gradually becoming vegetarian, is that I am constantly asking questions, about the world, about current events and about food – well ok that’s not so much new self-knowledge, but realise I feel the need to proselytise about those issues. It makes me angry when I see cynical or misleading marketing by the food industry, or see around the news headlines about the war in Ukraine to the way in which the fallout from Putin’s hubris is falling on the whole world. But it also gives me joy to share the knowledge of food that I have enjoyed gathering over the years, or to try and instil a questioning attitude in others, because the world, it’s food, and our relationship to it is complex. Does that spoil my basic enjoyment of food, not at all, anymore, I imagine, than an obstetrician’s knowledge of childbirth spoils their wonder at the birth of their own children or maybe every baby they see come into the world… I hope my joy in sharing comes across and is not seen as man-splaining…

If you have a favourite, marmalade, or any other food story, or you want the answer to a food question, or feel the need to share food thoughts of your own – feel free to comment, please…

Persimmons, Pulses and Pressure Cookers…

If you have seen my Theme Reveal for the A2Z Challenge 2022, then you will know that I am writing about becoming Vegetarian gradually as a response to the crisis in food supply chains sparked by the pandemic and made worse by the WAR in Ukraine. As well, I am keeping to the theme I originally planned of food which can be eaten in its own right as well as becoming an ingredient in other dishes…

Photo by Ladimir Ladroid on Unsplash

Persimmons, also known as Sharon Fruit, are certainly edible in their own right so they meet the criteria for my theme, but to be honest, by the time they are ripe enough to eat (very ripe!) they are rather bland, up to that point, they are rather astringent and not very nice to eat. You could add them to a fruit salad where they can be balanced by other fruit at either the astringent or ripe stage, but they really come into their own as an ingredient in Persimmon Cake – here’s how I learned about it…

My partner’s brother during a phase of being single, went on a cruise and met and dated a lovely American woman and for a time, they conducted a long-distance relationship with visits. She came to England and took to sending his and my partner’s parents a Persimmon Cake each year. It was a dark, rich, densely fruited cake made to a secret family recipe (Persimmons grow extensively in the southern states) and as guarded as the recipe was, so was the cake she sent and we were lucky to get given a small slice! So I had no option but to try and find a recipe on the internet and try to recreate the secret recipe – I am still searching…

I will not give you a recipe as such, because I still try a different recipe each time in my long search, but I will tell you what I have come to understand about this cake, which has an almost unique method. A Persimmon cake is made with a fruity batter where the acidity of the fruit, even when ripe and past the astringent stage, is what activates baking soda to make the cake rise. To disambiguate baking soda and baking powder, baking powder contains baking soda (bicarbonate of soda) together with an acid such that when mixed into a moist cake, they react and produce carbon dioxide bubbles. In Persimmon cake, you use more baking soda and a little baking powder as the fruit does the activating. Some recipes suggest adding the baking soda to the blender with the persimmons but I recommend mixing it with the flour and other dry ingredients – otherwise, the fruit froths up in the blender and I find it harder to mix with the dry ingredients.

Beyond that, Persimmon Cake has a lot of cake spices, which obviously, you can adjust to your own taste, pecan nuts (or walnuts if you can’t get them) and dried fruit appear in some recipes. The first time I made it, I chopped the persimmons into tiny pieces rather than blending them, which made the cake mix very orange and yet as it bakes, the fruit, even when pureed, turns to a dark brown and I wonder if that might be a feature of the secret family recipe – puree and thinly sliced persimmon. I include a link to a good post on PersimmonsP and Persimmon cake here
but try different ones out and see what you think…

https://www.thelittleepicurean.com/2011/11/persimmon-walnut-cake.html

Pulses

I have spoken about beans and using small amounts of chorizo or prawns as a way to reduce your meat intake but pulses also covers a multitude of types which you might not think of in the same way as beans but pulses, or legumes, are anything that grows in a pod, – like peas, or peanuts (which grow in underground pods) but also lentils as well as the rest of the beans – butter, soya, broad, etc. Here is a good article that sets out a few of the well-known beans My favourite way of eating beans is in Cassoulet, originally a way of using leftover meats from a banquet by extending them with dried sausage (garlic, chorizo etc.) and beans. To this day most French butchers or delis offer cassoulet. It is similar to the great American staple Pork and Beans but given our current times and the increasing cost of meat (monetarily and environmentally), I recommend using strong flavoured sausage like chorizo and reducing the meat proportion altogether.

Cassoulet
1. Cook onions till transparent see M for using the microwave to speed this up. Leeks are good too. Garlic too, to your taste.
2. fry mushrooms and add carrots and other root vegetables.

3. Add dried beans that have soaked overnight and then been rinsed or if you have fresh beans then do the next stage first.
4. Add stock of any kind – enough to cover the beans and tinned tomatoes.
5. Add the chopped leftover meats and dried/cured sausages
6. place in a casserole dish and cover, bake in the oven – slow to medium until the beans are cooked – enjoy!

Pressure Cookers

I grew up with pressure cooking, mostly my mother used a pressure cooker to speed up cooking potatoes, but the microwave has come to supplant the pressure cooker even though it does not do exactly the same thing. She also cooked Christmas puddings in the pressure cooker and had a specially tall one for bottling fruit in tall Kilner jars. Pressure cookers cook more quickly because of the raised pressure so they are still more energy-efficient than cooking in a saucepan on the stovetop. You really need a gas hob to get the temperature just right once the correct pressure is reached. I probably wouldn’t use a pressure cooker to cook potatoes now, but they are ideal for cooking pulses – the bigger the bean, the better! And today, there is a new generation of pressure cookers that are self-heating rather than cooker top. They are energy-efficient and programmable and here is my latest addition to my kitchen…

My 21st century pressure cooker…

So far so good – I have yet to try cooking pulses and as there is only one setting for beans, I anticipate using the +/- buttons to find the right cooking time for different beans… If you want save energy, keep in flavour , I urge you to give pressure cookers a try.

Let me know if you have any secret family recipes for Persimmon Cake (or anything else) or if you use a pressure cooker
– please share your story in the comments if not your secret recipes…

Olives, and Overeating…

If you have seen my Theme Reveal for the A2Z Challenge 2022, then you will know that I am writing about becoming Vegetarian gradually as a response to the crisis in food supply chains sparked by the pandemic and made worse by the WAR in Ukraine. As well, I am keeping to the theme I originally planned of food which can be eaten in its own right as well as becoming an ingredient in other dishes…

Olive flowers and fruit, Crete, by the author.

With so many foods in our globalised world, we may never see them growing in their native habitat, but back in the winter of 2020, when my partner and I were lucky enough to lockdown in Crete for six months, I was able to take these pictures, firstly of the olives in fruit and then, following the harvest, the next year’s flowers – beautiful, tiny flowers. Cretan olives are small and although they can be eaten, they are mostly used for olive oil production and little factories all over the island grind into life for their short but frantic season of activity. Following the harvest, growers must prune their trees to keep them at a manageable height and shape for harvesting which is done by placing nets all over the ground below the trees and then using a sort of mechanical beater at the end of a large pole to knock the olives to the ground. So first the island sounds like it is being attacked by giant bees and then later it is shrouded in smoke from the many bonfires disposing of the prunings (see below). There is lot of waste heat generated here but the pits from the pressed olives are dried and do become fuel – the boiler of a laundry serving all the hotels in Elounda, where we were staying, was powered by olive pits!

Bonfires of olive prunings in an olive grove, Crete 2021

I realised that year, that what I had always heard, that olives have to be brined in order to remove the bitterness from them and make them palatable, is not the whole story. If you read my entry for K, where I discuss lactic acid pickling, you can see that the olives must be considered as being pickled and that the flavour changes are more complex than simply soaking the bitterness away. There is a variety and style of green olive that I used to get from a Cypriot shop in Brixton, London, where the brining is very light and the olives have been cracked to allow the brine to penetrate better – they then have some olive oil, lemon slices and coriander seeds added – they are definitely more bitter than most olives but they grew on me…

Olive Oil is credited with increasing the longevity of Mediterranean peoples, they use it instead of butter so for example, you sit down at a restaurant and you are immediately brought a small dish of olive oil and some bread to dip into the oil and eat. This will be extra virgin (first pressing) olive oil which has the greatest benefits as well as the best taste. Industry has been quick to jump on the benefit and produce margarine type spreads made from olive oil, but in the same way that the benefits of olive oil are destroyed by heat (so it is no good frying with it if you want it’s health benefits), I very much doubt that the many processes necessary to create spread, preserve the benefits either – take the wholefood (minimal processing) approach and stick to dipping your bread or pouring neat over a salad.

Olives can obviously be eaten on their own but are added to salads and stews but as an ingredient, a classic dish is Tapenade, and once more, Elizabeth David is the person responsible for introducing this to the British in 1950, and once they were able to get the ingredients, following the end of rationing, it provided an easy to achieve but sophisticated dish. The name comes from tapeno, the Provencal word for Capers and although it features olives as an ingredient, this is principally a caper dish. This recipe was adapted from “Mediterranean Cooking,” by Paula Wolfert (HarperPerennial, 1994) and appears here, and Wolfert in turn, based it on Elizabeth David’s recipe…

TAPENADE
– Pit a cup of wrinkled black olives (ready pitted olives do not have the same amount of taste and it’s easy enough to be worth doing yourself)
– 4 tablespoons capers
– 2 tablespoons lemon juice
– 1 teaspoon Dijon mustard
– Freshly ground black pepper
– tablespoons cognac or dark rum
– 1 cup olive oil

1. Soak the olives, anchovies and capers to remove excess salt. Rinse and pat dry.
2. Chop as finely as you can (do not be tempted to use a blender) olives, anchovies, capers. Place in a mixer and add the lemon juice, mustard, pepper to taste and cognac. Mix until pasty.
3. With the motor running, drizzle in the olive oil in a steady stream to obtain a smooth, thick sauce. Transfer to a bowl; let stand for at least an hour before serving to allow flavours to mingle.

Variations: To mellow the bold, salty flavor of this tapenade, mix in about a tablespoon of tomato paste and a pinch of sugar, or a tablespoon or two of crumbled canned tuna. Or bake a whole eggplant at 350 degrees for about 30 minutes, until it is black, blistery and collapsing. Peel under running water, and squeeze out any bitter juices. Place in a bowl, preferably wooden, and pound until well-mashed. Then gradually whisk in the entire cup of tapenade.

Per (1-tablespoon) serving: 53 calories; 5g fat (85 percent calories from fat); 0.5g saturated fat; 3mg cholesterol; 1g protein; 1g carbohydrate; no sugar; no fiber; 245mg sodium; 9mg calcium; 23mg potassium.

And so to overeating…
The “miracle” of first world agri-industry, with it’s chemicals to fertilise, protect from pests and disease, and even genetic engineering, implemented on an industrial scale by machines so large, that many small farmers no longer do the work, but bring in contractors to plough, spray and harvest crops, has made food production more productive and so more profitable – but at what cost? The food may be cheaper, but damage to the environment and bio-diversity and to the quality of the food, raises questions of whether it was worth it – and that’s just the crops. I have already described the cost in terms of land use, of raising meat and to that you can add issues of quality, in the light of the use of anti-biotics and growth hormones being passed up the food chain – to us! But it’s the cheapness that leads to the problem of overeating. In America, where agri-business reigns supreme, visitors to that country are staggered – literally – at the portion sizes in restaurants and equally, by the number of obese people – most Americans are not the svelte people we see in Hollywood offerings…. And the rest of us first worlders are not far behind. The combination of fat and sugar is particularly bad for people on low incomes. Take this trick of the food industry, sugar, salt and acidity, are all flavour enhancers which means that if you are making a tin of baked beans say, you can get away with a tiny amount of tomato in the sauce (saving money), as long as you use a well balanced mix of the flavour enhancers mentioned above. Too much salt is bad for your blood pressure but sugar is the killer, too often hidden in products such as baked beans and in staggering amounts in fizzy drinks, unless they are sugar free – in which case they are replaced, often, with addictive, probably harmful in the long run – Aspatrtame. For years, the sugar industry put the blame for obesity on fat, but we need “good” fats and we certainly don’t need lots of sugar.

Of course, exercise is good in combination with reducing your portion sizes just as much as fat and sugar combined are the very devil! At the end of the day though, reducing portion size and watching the calories (especially from sugar), are the most important steps, the more the weight comes off, the easier it becomes to exercise and then you have a positive feedback loop…

Mangos, Miso and Mirowaves…

If you have seen my Theme Reveal for the A2Z Challenge 2022, then you will know that I am writing about becoming Vegetarian gradually as a response to the crisis in food supply chains sparked by the pandemic and made worse by the WAR in Ukraine. As well, I am keeping to the theme I originally planned of food which can be eaten in its own right as well as becoming an ingredient in other dishes…

Mangos are a delicious fruit with many varieties from many parts of the tropical world – and being from the tropics, they are always available, but they do have some seasonality and nothing creates greater excitement in the shops in Bradford, UK, where I work – than the advent of the Pakistan Mango season… They arrive in the boxes pictured above, and are taken home to be distributed to eager families. Here’s how to eat them. Roll the small, yellow, ripe mangos between your hands until you have squidged all the flesh inside (they are a very soft variety). Bite on end off the mango and then suck out the delicious flesh! Messy but worth it!

Mangos as an ingredient range from Mango Chutney, sweet though to especially sour mangos), Ice cream, Gelato and Kulfi, I put them in crumble, fruit salad and a favourite – Mango Lassi. Simply peel and de-stone mangos – puree them and blend with plain yoghurt or you can use tinned mango puree… In a future post I will deal with Persimmon cake which is made from a fruit puree batter and can also be done using mangos.

I know I promised to get all the weird stuff out of the way under K, but Miso didn’t fit in so hard cheese! Actually, it’s not so weird when you consider how ubiquitous Soy sauce is, and miso can e thought of as a kind of solid paste version of soy sauce. Both are made from soybeans and fermented (see the K post) and come in a variety of flavours – more so in the case of Miso which ranges from so-called White Miso (light brown and almost sweet) to a dark miso which has been aged longer to develop the flavours. Miso is salty but rich in flavour, about the strength of Marmite (yeast extract) and if you are vegetarian, I strongly recommend keeping some in your fridge as a stock source. Vegetarian stock cubes, are for some reason, often more expensive than meat ones?? here is a very simple recipe using Miso:-

Miso Soup
1. Chop an Onion into small pieces and do the same with a carrot.
2. Cover with water and boil/simmer till tender.
3. Pour a little boiling water from the pan into a bowl and mash a spoonful of miso into it.
4. Allow the soup to come off the boil before adding the miso since it is a “live” product
The natural sweetness of the carrots and onions are balanced by the saltiness of the Miso.

Another thing which Miso is handy for, is to bring flavour to Tofu, which is also made from soya beans in the form of soya milk – Tofu is effectively a soya cheese but it doesn’t have a lot of flavour. (We are talking “hard” Tofu rather than soft or Silken). Carefully peel back the container lid to reveal the tofu floating in its own whey. Spread a thin layer of miso on the top surface of the Tofu and cover and replace it in the fridge for a few days. You will find that the miso flavour has permeated down into the Tofu because the Miso is a live product and so interacts with the Tofu in a unique way. Afterwards, you can use the tofu as you would normally.

Microwaves! Spreading radiation in the form of invisible rays! Shock! Horror! Poppycock! Open a conventional oven and you will get a blast of infra-red radiation! Microwaves heat things up in the same way as any other oven except that they work at higher frequency energy waves that penetrate right through the food, cooking the inside and outside simultaneously which makes it much more energy-efficient and faster too. Infra-red ovens can burn the outside whilst leaving the inside cold as anyone who has misjudged cooking a large turkey will know! But with a microwave, because of the laws of physics, this does lead to one problem – the hotter something is, the easier it is to heat it, so if one part of the food starts to heat up ahead of the rest, it might get hotter and hotter and also burn. This is why the food is rotated in a microwave to make sure that there are no extra-hot-spots and why some instructions tell you to pause and stir the food. However, if you are reheating lasagne, say, and this is a very typical use of a microwave, you can’t stir it and hence you may very well get the odd burnt corner.
Although I do use the microwave to reheat food, I like to use it to do real cooking too, for though you will never see one in the Master Chef kitchen, it is an excellent tool for real cooking. Read any recipe that begins with the instruction to “Gently sautee Onions until transparent”. What it won’t tell you is that you will need to stand over the onions for a good fifteen minutes, regularly stirring them else they too will crisp and burn and go bitter. If recipes said this, would you think”Nahhh – too much faff!” Instead, put your copped or sliced onions into a microwaveable container (I use old take-away containers), add a dessert spoon of oil and a couple of tablespoons of water. cook with the lid on until the onions are indeed translucent and then put them in the pan to continue with the recipe. This might take 5 minutes depending on your microwave and it might work better slightly longer at below the maximum setting – try it out with your machine. At least you don’t have to stand there stirring for fifteen minutes and you can get on with other preparations… Furthermore – cooking vegetables like frozen peas, they will be far fresher coming out of the microwave having been steamed with just a drop of water than boiled in a saucepan. And its better for the environment… Lastly, microwaves were made for cooking steamed puddings – supremely – Christmas puddings. My mother made Christmas puddings in the Autumn and after their initial cooking some hours of steaming, she put them in the Pressure Cooker to re-cook on Christmas Day – another 45 minutes at least. With a microwave, you can reheat even a large Christmas Pudding in about 5 minutes. Anything with water in cooks well in a microwave but something rich in fat like Christmas Pudding – the microwave excels! The recipe below could have come under L for Lemons but I saved it for here.

Sussex Pond Pudding
1. Make a suet pastry with self-raising
flour and either real or vegetarian suet – more here.
2. Roughly p+roll out the pastry and line a plastic microwave bowl with the- one saved from a bought Christmas Pudding is ideal.
3. Chop a whole lemon into centimetre cubes and add to the lined bowl.
4. Chop a block of butter equal in weight to the lemon into pieces and put on top of the lemon pieces
5. Add an equal weight of dark Muscovado sugar and put on top of the butter – your pastry lining should now be full.
Add a circle of pastry to seal the top of the pudding and cover with microwaveable cling film (unless your Christmas pudding bowl came with a lid)
6. Cook at full power in the microwave for 4 minutes
7. After a minute or two, turn the pudding out upside down onto a deep plate, because when you cut into the pudding, the “pondwater” of melted butter, brown sugar and lemon juice will flood out. Serve with custard or ice cream or just cream. In Victorian times, they left the lemon whole, merely piercing it to let out the juice and discarding it after cooking, but I like to eat the zesty pieces which cuts the sweetness and the unctuous suet pastry…
Enjoy!