Happiness is roast beef and gravy on a Tuesday, a lousy Tuesday

 

Happiness is super easy side-dish "Southwestern Rice" made with RO-TEL

1 can "original" RO-TEL, undrained

4 oz. prepared black beans, fully rinsed

4 oz. frozen sweet corn kernels, steamed and warm

1 cup already prepared Basmati rice, warm

Mix everything together in a heat-proof covered casserole dish and pop it in the oven on "warm" 20 minutes or so before serving. The tomatoes in the recipe prepared this way remain perkier than cooking the RO-TEL together with the rice.

You don't have to make your beans from scratch, but I did. Took about 3 hours. Rinse, cover with water in a heavy pot, boil, turn off heat & cover 1 hour. Return to boil, then to low, simmer 2 hours covered. Drain and rinse well. Ba-da-bing.

Happiness is red beans and rice, even if you don't have any red beans, just use whatever beans you have

Red Beans and Rice (h/t Rosso & Lukins)

1 pound navy beans, soaked overnight in the frig
2 cups chicken broth or made from bouillon cube
2.5 cups San Marzano tomato puree
2 bay leaves
1 T Worcestershire sauce
1/4 t Tabasco sauce
4 andouille sausages
1/2 t salt
1 t granulated onion
1/4 t garlic powder
1 cup white rice, boiled, drained and buttered


1) Drain beans and parboil covered in fresh water in a covered 3 quart dutch oven: Bring to a boil and shut off the heat for an hour, boil it again and shut off the heat for an hour, then bring to a boil for a third time and let simmer for an hour or two on low until the beans are tender.

2) Drain the beans and return to the dutch oven; add the broth, tomatoes, bay leaves, Worcestershire and Tabasco, sausages, salt, onion and garlic; bring to a boil, cover, and bake in a 350 degree F oven for an hour.

3) Boil the rice in 6 cups or so of salted water 15-20 minutes, just like pasta, stirring frequently but gently; drain and reserve rice in a buttered bowl covered in the warm oven (h/t James Peterson).

4) Add more Worcestershire and/or Tabasco to taste, if desired. Serves 3-4 over rice with plenty of beans left over for the morning toast.

Happiness is a homemade bean burrito, perhaps the best for you and cheapest meal you can make for yourself

I reckon the most expensive thing is the tortilla itself, while the whole shebang is something just north of 72 cents:

Flour tortilla: 33 cents

1 oz. sharp cheddar cheese: 18 cents

2/3 cup prepared pinto beans (13 cents) and basmati rice (4 cents): 17 cents

0.11 oz. spice mixture I prepare from bulk purchased salt, onion and garlic powders, chili powder, crushed red pepper, oregano leaves and cumin: 4.6 cents.

I can season a one pound batch of beans, which makes nine burritos, however I like for 41 cents doing it this way instead of 79 cents for an unadjustable store purchased packet, a savings of 48%.

The price of the beans shown is for a store purchased one pound bag at $1.19. At Sam's Club you can cut this to 63 cents per pound by buying the 12 lb. bulk bag. Per burrito that's 7 cents instead of 13 cents, bringing the whole enchilada down to 66 cents.

The price of a little canola oil for frying is not included.

Toppings are another matter entirely, which with the salsa are really the salad part of the meal.

Happiness is rice

 

Rice is of excellent use for illnesses of the stomach, that proceed from cold or moist humours; a great digester and restorer of appetite.

-- William Temple (1628-1699), a follower of Epicurus

Happiness is a low-sodium, low-fat supper with rainbow trout fillet from Canada

About 40 mg natural sodium, 1.1 g saturated fat.

Oil the fillet on both the skin side and the flesh side in extra virgin olive. Season the flesh with salt-free lemon pepper. Bake at 450 F in a heavy pan for about 10 minutes. Serve with sautéed brussel sprouts and some basmati rice.

The whole dinner turned out to be just 78 mg sodium and 3.35 g saturated fat, mostly from the added butter and the canola oil used to saute the sprouts.

When the wind chill is 5°F (-15°C), happiness is a hot rotisserie chicken for $4.98 from Sam's Club for dinner

With some Basmati rice and butter and a nice romaine and spinach salad with avocado and sweet peppers.

Forget the expensive rice cooker, make easy peasy rice on the gas stovetop

Rinse 1 cup rice under running water using a fine mesh sieve, and allow to drain (I'm using Basmati from India these days).

Add rice to a 3qt. saucepan with a heavy lid.

Add two cups fresh water, 1/4 tsp. salt and a teaspoon of butter. Stir.

Bring mixture to a boil with the lid off.

Reduce heat to lowest setting, cover and simmer 20 minutes.

Fluff and serve with more butter, or Tamari sauce, or whatever.

It's National Burger Day today, but we made stir-fry by mistake dontcha know

We use a Cantonese style wok with a lower base ring on a gas stove without difficulty

We grill burgers on Sunday evenings like clockwork, but not today!

And to think it was the National Day to celebrate our custom. Oops.

We made stir-fry in the wok because we had accumulated leftovers from . . . the grill!

But not beef! Pork and chicken, mostly.

Here's the basic ingredient list for our stovetop stir fry (you can get by without the celery if you have 1/4 tsp. celery seed):

2 cups leftover cooked meat, like pork and chicken, diced small without the skin or fat

1 cup fresh mushrooms, about 4 oz., diced and then sautéed in butter or oil

3/4 cup diced carrot, about 2

2/3 cup diced onion

1 green onion chopped

2/3 cup diced sweet bell pepper, orange or red

1 cup diced celery stalk, about 2

1 cup sweet baby peas or pea pods

1 can drained bamboo shoots

1 can drained sliced water chestnuts

2 cloves garlic chopped

1 tsp. grated fresh ginger root

3 slices bacon already cooked, chopped

1 cup prepared Jasmine rice in a pan, left covered off the heat (1 cup rice, 2 cups water, a little salt, brought to a boil in a heavy covered pan and then simmered on low for 20 minutes--easy peasy)

1/2 to 1 tsp. sugar

ground black pepper

San-Jay Tamari sauce

2-3 tablespoons Sesame or Canola oil

Here's the cooking order:

Heat oil in the wok OVER MEDIUM

Add carrots and stir

Add celery and stir

Add onion and stir

Add mushrooms and stir

Add garlic and stir

Add sweet pepper and stir

Add black pepper and stir

Add meats and stir

Add fresh peas or pea pods and stir,

And bamboo shoots and water chestnuts and stir,

and cover and steam 3 minutes ON MEDIUM LOW.

Then add ginger and more black pepper

Add 1/4 cup Tamari sauce and the sugar in a pool in the bottom, mix together and stir everything

Add the cooked rice and stir until well blended

Add more Tamari sauce as desired (but you want to keep the mixture on the dry side)

Stir in cooked bacon and green onion

Turn off and cover and prepare to serve immediately 

Happiness is Chinese braised beef with 5-spice seasoning you can make from scratch

Chinese 5-spice seasoning


1.5 T anise seed
2.5 t fennel seed
1.5 t ground cinnamon
0.5 t ground black pepper
0.5 t ground white pepper (optional)
0.5 t ground clove
0.5 t ground ginger (optional)

If you use them all it's 7-spice seasoning, right?! The dominant spice is obviously the anise seed.

Put them all in a coffee grinder and pulse until powdery, about 15 seconds.

This was wonderful for a nice Chinese beef braise I made today.

Recipes for that will vary, but I used one teaspoon (t) of the above for about 3 pounds of beef chuck, as well as 6 big cloves of garlic pressed, a thumb-sized piece of fresh ginger root finely diced, a bunch of green onions chopped and .25 t hot red pepper flakes (or use a fresh red chilli pepper).

You coat the raw cubed beef with 2 T salted flour in a freezer bag and brown that in a pan in batches in oil. Take your time and do that right and you won't be sorry. The browned meat then goes into the crock pot, after which I very briefly sauteed the mixture above in the fat left in the pan, a couple of minutes.

Then I added 2 cups of beef stock I had ready, made from a bouillon cube, 3 T of Tamari sauce, 3 T of red wine and 2 t sugar to the pan, heating and scraping and mixing until nice and hot.

The contents of the pan go over the meat in the crock pot, then cover it and cook on low at least six hours.

Serve the meat and gravy over Jasmine rice with a vegetable on the side. I chose green peas.

It was so good I wanted seconds and thirds and fourths.

T-Bone Tuesday

It's cold and blustery outside, but I fired up the charcoal anyway and grilled a single 1.3 pound Angus T-Bone. Wind has been in the 25mph range most of the day, and temps in the low to mid 20s. Just like Wisconsin when I was a boy.

I picked up three of these T-Bones for about $8.50 each last week and put two in the freezer. You defrost one all day in the frig until grilling time, and grill over hot coals in a covered grill about 6 minutes on a side for medium rare. It served three of us, with some Jasmine rice and steamed green beans on the side, for well less than $4 per person. The bone will simmer on the stove tomorrow to make some beef stock for soup. Maybe beef and barley with mushroom.

Steak. It's what's for dinner during Protestant Lent.

My Current Super Foods Menu

Monday--Burritos (homemade pinto beans, onions, and saved bacon fat from uncured bacon, ground turkey, homemade Mexican seasonings, in an Azteca brand flour tortilla with extra sharp cheddar cheese and fresh toppings including homemade guacamole, black olives, salsa, green onion and chopped spinach)

Tuesday--Basil Pesto Sockeye Pie (canned wild sockeye salmon, eggs, homegrown tomato sauce, homemade basil pesto sauce, rolled oats) with a green salad of romaine lettuce and spinach with a lemon-evoo dressing

Wednesday--Italian pasta with homemade hot Italian turkey sausage, homemade tomato sauce, grated Pecorino Romano cheese and steamed green beans or baby broccoli or a romaine-spinach salad

Thursday--One of two flexible nights in the week like Sunday, but often curry night, usually leftover poultry, butter, garlic, Penzeys curry powder, canned coconut milk, flaked coconut, dried cranberries, diced Fuji apples and chopped almonds served over Jasmine rice with a salad on the side, or Italian meatloaf made with ground turkey, rapini and seasonings, or baked chicken with rice and broccoli

Friday--Filet of something from the sea, these days baked skin-on steelhead trout with lemon pepper, Jasmine rice and a steamed vegetable like baby broccoli or green beans, or a curried salmon-rice cake with a fruit sauce, or sockeye pie leftovers

Saturday--Napoli style pizza baked in cast iron with homemade basil pesto sauce, homemade tomato sauce, mozzarella, and fresh roma tomato slices, with a fresh salad

Sunday--Charcoal Grill Day: usually hamburgers ground at home from a single piece of Angus chuck served with all the toppings desired on a potato bun and steamed green petite peas with butter, otherwise grilled marinated Otto's chicken (locally grown) with red potatoes baked in the oven, or a stir fry in the wok, or pasta carbonara

Luncheon is usually a homemade barley-lentil soup using homemade chicken broth with some homemade buttered toast, or leftovers like a burrito, and an apple on the side with a square of 70% cocoa chocolate to finish, or a can of Norwegian bristling sardines on rye crackers with a fresh pear

Breakfast is usually stove-top espresso with 2% milk steamed, a hardboiled egg or a fried egg with toast and jam, and a fresh orange, or a blueberry-banana smoothie with homemade yogurt, coconut milk, cinnamon and ground flaxseed meal, or whole oatmeal with berries and walnuts

Wine, especially on Wednesdays and Saturdays.

Purists will revolt as purists do, but life is for the enjoying.

Royal Basmati Rice, My White Rice Of Choice

Available at Sam's Club.

Curried Basmati Salmon Cakes With Apricot Sauce

Of all the salmon cakes I've made, I like these the best.

The reason is simple. They are lighter and crispier than the cakes I make with whole oats, oat bran, bread crumbs and the like.

It's always laudable to combine as many healthy ingredients into one recipe as you can, but when the result is better with slightly fewer of those good things and which actually makes you prepare and eat the recipe more often, I say go for it.

Wild salmon is something you should eat as often as possible instead of red meats in order to improve your overall health, and I think this recipe will help you do that and add an important ingredient at the same time which we should all eat more often for health reasons, namely, curry powder, a powerful anti-inflammatory.

Curried Basmati Salmon Cakes With Apricot Sauce

1 egg beaten in a large bowl

1 T curry powder of your choosing

1 14.75 oz can wild Alaskan sockeye salmon, drained

1 cup already prepared white Royal Basmati rice from the foothills of the Himalayas, cooled

.5 cup sweetened coconut flakes

1. After you beat the egg in a large bowl, whisk in the curry powder.

2. Add the drained salmon and mash together with a potato masher.

3. Stir in the basmati rice and the flaked coconut, combining gently with the masher until thoroughly mixed.

4. Heat a generous amount of sesame or canola oil in a porcelainized dutch oven, such as a Le Creuset oval 3 quart.

5. Form the cakes using a smallish half inch deep lid from some container or other, pressing the mixture into the lid until firm. I use a rubber lid from a broken Leifheit food chopper I saved. It releases the cakes perfectly. Using it, I make seven patties from the ingredients.

6. Fry the cakes over medium high heat two minutes on a side. Use a slotted silicone spatula to lift and drain the cakes as you remove them, and keep on a serving plate in a warm oven.

Apricot Sauce

4 T salted butter

6 T best apricot jam

2 T fresh lemon juice

1. Melt the butter in a sauce pan over low heat.

2. Stir in the apricot jam and lemon juice at medium heat.

3. Cook and stir until thoroughly combined and slightly thickened and remove from heat.

4. Top each cake with some sauce and serve immediately with some petite steamed sweet peas, or a crisp green lettuce salad on the side.

Wunderbar! 

Arsenic In US Rice Is Residual Pesticide From Previous Cotton Production

sulfur in garlic scavenges arsenic

So reports CBS News, here:

The arsenic enters into the rice when it is grown, according to Dr. Philip Landrigan, a pediatrician at New York's Mount Sinai School of Medicine. He explained the rice with the highest levels of arsenic is from Texas and Louisiana, and along the Gulf coast where fields were used to grow cotton a century ago.

"When there was cotton there they had to treat the cotton with arsenic pesticides to control the bowl weevil," he said. "Now a century later, that arsenic is still in the soil, the rice is very effective at pulling it out of the soil in and it concentrates in the rice."

Arsenic causes lung, skin and bladder cancer, Landrigan said. He added that arsenic is also very harmful to babies' brain development. If a baby is exposed to arsenic in the womb because the mother is eating arsenic or if a baby ingests arsenic in the first months of life in cereal, rice milk or other food, the arsenic could interfere with brain development, reduce the child's intelligence, and cause behavioral problems.

Choose Basmati Rice From India To Reduce Arsenic Exposure

available at Sam's Club

So reports The Chicago Tribune, here:

"Choose aromatic rices. For those who are already fans of Indian basmati or Thai jasmine rices, the news is not so bad. According to the hundreds of recently released test results, aromatic rice varieties show the lowest levels of inorganic arsenic. Imported basmati and jasmine rices showed about half to one-eighth the level of arsenic as regular rices grown in the Southern U.S."

Brown Rice, in the Microwave

In previous posts we have described the preparation of the pinto beans and the dry seasoning mix for Monday night Mexican style burritos. In this post we turn to the other elements used in the filling: brown rice and ground turkey.

Although raised in a "meat and potatoes" household in Wisconsin in the 60's and 70's, in our home today we rarely eat either. In place of potatoes, we eat brown rice, a super foods "sidekick" of the grain superstars oats, wheat germ, and ground flaxseed. Brown rice serves as a nice side dish along with simply steamed vegetables at a variety of meals. After it's cooked, you can stir in seasonings like fresh pesto to liven it up. And in a burrito, it functions as a filler to stretch the recipe. The notion that combining rice and beans is necessary to provide the body with a complete protein is now challenged.

The turkey in the final product we will describe is optional. We include turkey because it is another one of the super foods, which just also happens to add a taste kick reminiscent of the ground beef many people are accustomed to in a burrito. Because most beef today is corn fed, not grass fed, the amount of saturated fat in beef is much higher than it used to be, according to evidence presented in films such as "King Corn." Ground turkey makes a better substitute, in our opinion. And like the rice, it stretches the volume even farther. You can routinely find 5 lb. containers of Jennie-O brand fresh ground turkey at Sam's Club for less than two dollars a pound. I bring it home and divide the contents of the two containers into four equal parts and freeze them. It's not as lean as the turkey breast meat recommended by Steven Pratt in his books, but he's not a food Nazi, and neither am I!

Brown Rice, in the Microwave

1 cup long grain brown rice (do not rinse)

2 cups fresh water

1/8 t salt

1 T extra virgin olive oil

To a microwave-safe covered one quart casserole, add the rice, water, salt and oil, and give it a stir. Cover and place in the microwave. Set the oven for three stage cooking: 5 minutes on high, 20 minutes at 40% power, and 20 minutes at 30% power. When complete, allow to rest as is in the microwave to cool. Refrigerate if not using immediately.

The cooking power may have to be adjusted up or down, depending on the output of your microwave. For lower power countertop microwaves, try the percentages as described. For microwave hoods, start with 5 minutes on high, 20 minutes at 30%, and 20 minutes at 20%. If the power is too high, you'll get boil-over. If it's too low, you'll get underdone rice. Adjust accordingly.

Ground Turkey, Prepared

1.25 lbs. fresh ground turkey meat

2 T canola oil

Heat a large cast iron dutch oven over medium heat for two minutes. Add the oil and spread it around with a spatula, then add the meat. Let it brown for a few minutes and then turn the heat down a little. Take out ye old trusty hand-held potato masher and a hot pad and start mashing and stirring the meat as it cooks. (If you're using a fancy Le Creuset dutch oven with a finished cooking surface, don't use metal tools; they'll damage the surface). When it's all browned and nicely uniform in size, you are done!

At this point, you proceed with the combination of all the elements of the burrito filling, right in the cast iron pot, which we'll describe in the next post.

Pinto Beans

When it comes to beans for burrito filling, there are many choices available beyond the well known pinto bean. From the super foods perspective, the darker the bean's skin the more potent the phytochemicals, but the pinto is the most widely available economical choice. I've used black, pink, chili and red beans of all kinds in my recipe, but I usually end up with the old standby, the pinto bean, which I can acquire for roughly a dollar per pound. A one pound can of already cooked beans costs about the same price, but a pound of dry beans prepared will yield roughly three times the contents of that one pound can.

When buying any dried bean or legume, make sure to look for relatively recently harvested ones. The sell-by date on the package will be a clue. If the date is near, the package is not fresh and has been sitting around somewhere. Old beans are harder to cook, and can take what seems like forever.

The preparation time of dried beans only seems inordinately long. You just need to plan ahead. The soaking and the cooking can occur without your presence.

 

Prepared Pinto Beans

1 lb. dry pinto beans

1 large onion, cut into eighths (choose yellow or sweet)

3 cloves garlic, crushed with a chef's knife

.25 cup canola oil (or extra virgin olive oil)

Rinse the beans under cold water. Discard any stones or lumps of dirt you may find. Put the beans in a large bowl and cover with about four inches of fresh water. Let soak for at least six hours, refrigerated, and as long as overnight.

Drain off the water and rinse the beans again under cold water. Add them to a deep and heavy stainless steel stock pot. Cover with at least two inches of fresh water. Add the onion, garlic and oil and give it all a stir. Do not add any seasonings at this point. The salt will impede the cooking of the beans, not enhance it. Put on the lid and bring to a boil over medium heat. Once the mixture starts to boil, you have two options. You can set the burner to low and boil the beans for about an hour until done, or you can set the burner to simmer and let the mixture cook for several hours unattended (I never leave the property with a fire on under a pot). I prefer the latter since it keeps the beans intact throughout the cooking process. A third option is to use a crock pot, but in that case you should get the contents boiling on high first and then set the pot on low before you leave for the day. That can delay you, but it works. If you soak the beans during the day while you are away, you can cook them in the crockpot overnight while you sleep.

You'll know the beans are done when you bite into one and it's creamy, not firm. Leave the beans in the pot with the water to cool for an hour, and then overnight if you wish in the refrigerator. Drain off the water into a large bowl through a mesh collander to capture the beans and reserve some of the cooking liquid (save a cup in the refrigerator).

If you don't use the beans immediately, they can be stored in the freezer.