Fresh broccoli and cauliflower cut into small florets, then tossed in a mixture of coconut oil, chopped peanuts, lemongrass, kaffir lime leaves and a pinch of blonde palm sugar. Oven roasted at high heat until fork tender and partially caramelized, then served over a curry of coconut milk, galangal, red chilies, star anise and coriander..
- Our Bangkok Vegan Kitchen- Green Curry (themenopausalminimalist.wordpress.com)
Onions, fresh garlic and ginger are quickly fried in olive oil along with fennel and mustard seeds, coriander, turmeric root powder, fresh curry leaves and Tellicherry black pepper.
Rinsed urad dal (split black lentils) and chana dal (split black chickpeas) are added to the pan and simmered for about an hour and a half in homemade vegetable stock. Chopped fresh tomatoes are added during the last 20 minutes, with chopped fresh cilantro added just before service.
The dish is topped with oil-fried fresh green beans and red chilies, with some of the hot oil drizzled over the top.
Low in cholesterol and high in protein, this easy, inexpensive dish is full of flavor and very satisfying..
For the Vegetable Stock (adapted from a recipe Gourmet magazine)
1/2 lb portabella mushrooms, caps and stems cut into 1-inch pieces
1 lb shallots, left unpeeled, quartered
1 lb carrots, cut into 2-inch pieces
2 red bell peppers, cut into 1-inch pieces
6 fresh flat-leaf parsley sprigs (including stems)
5 fresh thyme sprigs
4 garlic cloves, coarsely chopped
2 tablespoons olive oil
1 cup dry white wine
2 fresh bay laurel leaves
1 cup fresh tomatoes, diced
2 qt filtered water
Preheat oven to 425°F.
Toss together mushrooms, shallots, carrots, bell peppers, parsley and thyme sprigs, garlic, and oil in a large flameproof roasting pan. Roast in middle of oven, turning occasionally, until vegetables are golden, 30 to 40 minutes.
Transfer vegetables with slotted spoon to a tall narrow 6-quart stockpot. Set roasting pan across 2 burners, then add wine and deglaze pan by boiling over moderate heat, stirring and scraping up brown bits, 2 minutes. Transfer to stockpot and add bay leaves, tomatoes, and water. Bring to a boil, then reduce heat and simmer, uncovered, stirring occasionally, 45 minutes. Pour through a large fine sieve into a large bowl, pressing on and discarding solids, then season with salt and pepper. Skim off fat. Use within 1 week or freeze up to 3 months.
Originally a peasant dish (perhaps of stewing hen or rooster) from the Abruzzo region in Italy, Americans were likely first introduced to this classic in a 1969 article from the New York Times.
My riff on America’s Test Kitchen’s modern adaptation (see video below) uses locally pastured chicken thighs, prosciutto, garlic, fresh herbs, chicken stock and white wine, all served over fennel-scented brown rice with toasted shallots and flat-leaf parsley..
Pollo Canzanese (serves 2-4)
4 large skin-on, bone-in, pastured chicken breasts
2 ounces prosciutto, cut into 1/4-inch dice
2-3 cloves garlic, slivered (not minced)
2 tablespoons olive oil, divided
2 teaspoons sprouted wheat or spelt flour
1-1/4 cups dry white wine
3/4 cup homemade chicken stock
2 bay leaves (fresh preferred)
2 sprigs rosemary, stripped, leaves chopped (reserve the stems)
8 leaves fresh sage
3 whole cloves
juice of 1/2 fresh lemon
1/2 teaspoon red pepper flakes
1 tablespoon cultured butter, cold
freshly-cracked black pepper
Rinse chicken and pat dry. Refrigerate, uncovered 4 hours or overnight to help ensure a crispy skin when cooked.
Heat 1 tablespoon olive oil in a heavy-bottomed skillet over medium heat until shimmering. Add prosciutto and sauté until lightly brown, about 2 minutes. Add garlic and sauté 1 minute more. Use a slotted spoon to transfer the prosciutto and garlic to a side dish.
Return the pan to the heat and add the remaining tablespoon of olive oil. Once the oil is shimmering, season the chicken with pepper and place in the hot oil skin-side down. Allow the chicken to cook without moving until golden brown, about 5-6 minutes. Turn the chicken over cook another 5 minutes, again without moving. Transfer the chicken to a side dish.
Pour off all but 1 tablespoon of olive oil/fat, reserving the remainder for the rice.
Sprinkle the flour into the pan and whisk continuously to form a light roux, about 1 minute.
De-glaze the pan with the wine, taking care to scrape up all the brown bits (the fond) from the bottom.
Add the cooked prosciutto and garlic back into the pan along with the bay leaves, sage, cloves, rosemary stems (without leaves) and red pepper flakes. Stir to combine.
Add the chicken to the pan, making sure that the volume of liquid is sufficient to rise to a point just below the crisp chicken skin. Pour a little liquid off if there’s too much, or add a little stock if there isn’t enough.
Place the uncovered pan into a 325 degree oven and cook until the chicken is fork tender, about 1 hour.
Meanwhile, prepare the rice..
1 cup germinated brown rice, rinsed
2-1/4 cups chicken stock
2 tablespoons shallots, chopped
1 tablespoon reserved oil/fat
1 teaspoon fennel seeds, cracked
2 tablespoons fresh flat-leaf parsley
Toast the fennel in a heavy-bottomed saucepan set over medium heat until fragrant, about 1 minute.
Add the reserved oil/fat and shallots and cook until lightly browned, about 2 minutes.
Add the rice and stir to coat.
Add the stock and bring to a boil. Reduce heat, cover and simmer until done, about 45 minutes.
To Finish and Serve
Remove the pan with the chicken from the oven. Transfer the chicken to a platter and cover with foil.
Working quickly, put the chicken pan on the burner over medium-high heat. Pick out and discard the cloves, sage, bay and rosemary stems.
Remove the pan from the heat and stir in the lemon juice, chopped rosemary leaves, parsley and butter and whisk until smooth.
Line a platter with the rice and ladle the sauce over the rice. Place the cooked chicken on top of the rice, drizzle with a little of the sauce and serve piping hot.
Here’s that video..
Tender baby Brussels sprouts get the royal treatment.. pan-roasted in bacon fat with onions and lightly drizzled with champagne vinegar, then bathed in seasoned Béchamel and topped with shredded Cantal entre deux, hickory-smoked bacon and fresh breadcrumbs with parsley..
For the Béchamel
2-1/2 cups fresh, whole milk
2 ounces cold roux blanc (recipe follows)
a pinch of freshly-grated nutmeg
fine sea salt and freshly-ground black pepper
Heat the milk in a heavy-bottomed sauce pan until simmering, then whisk in bits of roux one at a time, incorporating each one before adding the next. This will help to ensure that the sauce is creamy and without lumps. Add the nutmeg and season to taste with salt and pepper. Remove from heat, cover and set aside.
For the Roux Blanc
3 ounces organic flour (can use soaked or sprouted flour if desired)
2 ounces clarified butter or ghee
Melt the butter in a heavy-bottomed sauce pan over medium heat then whisk in the flour. Continue whisking and cooking until past the raw flour taste and completely smooth in texture, maybe 5 minutes. Set aside to cool.
For the Brussels Sprouts
1 pound baby Brussels sprouts
6 thick slices uncured, hickory-smoked bacon
1/2 cup yellow onion, diced
1/2 tablespoon butter
1 tablespoon champagne vinegar
Rinse the Brussels sprouts in cold water, then peel off the outermost layer of leaves and trim off the stem. Split the larger sprouts in half lengthwise, leaving the smallest ones whole.
Meanwhile, cook the bacon in a skillet until well-browned and crisp, then transfer to the side to drain and pour of all but about 1 tablespoon of the the fat.
Add the Brussels sprouts and butter to the pan and cook until the cut edges begin to brown. Add the onion and continue to cook, stirring often until the onions are brown and the Brussels sprout are crisp/tender, maybe 8 minute. Remove from heat, add vinegar and toss to coat.
Use a slotted spoon the transfer the cooked vegetables to a casserole dish and pour the béchamel over the top.
Add a layer of shredded Cantal, then arrange bacon pieces over the top.
Add a light layer of fresh breadcrumbs and chopped parsley.
Place casserole in a 375 degree oven and cook until brown and bubbling, about 15 minutes. Serve hot.
- Brussels Sprouts – Plant, Grow, Eat – It’s Just That Simple – Read and smile (survivalfarm.wordpress.com)
A seasonal, Franco-Italian dish of fresh cauliflower, EVOO, homegrown garlic and thyme and the zest & juice from a Meyer lemon. Topped with sea salt, cracked pepper and local sprouts. Slightly crisp on the outside, with a luxurious, creamy interior. Look for the recipe in the comment section at the bottom of this post..
Cauliflower has a long history. François Pierre La Varenne employed it in Le cuisinier françois after it had been introduced to France from Genoa in the 16th century. Cauliflower is featured in Olivier de Serres’ Théâtre de l’agriculture (1600), as cauli-fiori “as the Italians call it, which are still rather rare in France; they hold an honorable place in the garden because of their delicacy”, but they did not commonly appear on grand tables until the time of Louis XIV.
Cauliflower is low in fat, low in carbs but high in dietary fiber, folate, water, and vitamin C, possessing a high nutritional density.
Cauliflower contains several phytochemicals, common in the cabbage family, that may be beneficial to human health.
Sulforaphane, a compound released when cauliflower is chopped or chewed, may protect against cancer.
Indole-3-carbinol, a chemical that enhances DNA repair and acts as an estrogen antagonist, slowing the growth of cancer cells.
Boiling reduces the levels of these compounds, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 75% after thirty minutes. However, other preparation methods, such as steaming, microwaving, and stir frying, had no significant effect on the compounds.
A high intake of cauliflower has been associated with reduced risk of aggressive prostate cancer.
100g of cauliflower contains the following nutritional information according to the USDA:
Calories : 25
A simple, classic Roman preparation of fresh broccoli sautéed in olive oil with loads of garlic and red pepper flakes, finished with Mediterranean sea salt, freshly-ground black pepper and a few shreds of soft Bel Paese.
Highly nutritious and pretty seriously delicious..
- Foods to Eat in 2012: Broccoli (friendseat.com)