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    raw blueberry pie with microwaveable filling and graham cracker crust

    This mostly-raw blueberry pie is a snap to make and very versatile--the filling microwaves in a few minutes, and you don't even have to bake the zippy gingered graham cracker crust--perfect for a hot Fourth of July and all summer long.

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Chickpea Crepes: Protein Inside-Out

Ever since Thanksgiving I’ve been thinking about the challenge of coming up with a proper vegetarian centerpiece for major celebrations–one with a single, unified dish cut up to share, something with protein, not just vegetables or grains, something with great complex flavor and no artificial ingredients.

This is apparently a tall order. For months now I’ve scoured vegetarian and vegan cookbooks in hopes of some serious suggestions and come up nearly blank. Perhaps it’s because most vegetarian cooking in America is based on southeast Asian vegetarian cuisines, which don’t emphasize centerpiece or “main” dishes as much as assortments of several smaller ones, none of which necessarily take the lead. Or because a lot of the nondairy, non-egg vegetarian cooking consists of beans, rice, tofu, seitan and vegetables–not a bad thing, but not usually pretty or convincing as a centerpiece and occasionally incomplete on protein or complex flavor (there’s an awful lot of salt or soy sauce in some of these cookbooks). The few centerpiece dishes with a meatloaf-style filling wrapped in puff pastry or phyllo or potatoes seem to include premade seitan (high in salt) and/or things like mushrooms or eggplant or spinach and nuts with a fair amount of starch for binder, which means you’re repeating starches between the filling and the wrapper and not providing much protein.

One solution might be to put the protein, or at least some of it, in the wrapper itself, so the filling can be flavorful vegetables and so on but not have to come up to the concentrated protein level of meat.

Chickpea flour crêpes are one such possibility, and they’re very easy to make. A bit stronger in flavor than ones made with wheat flour, they hold together well in the frying pan and come out thin, springy and wrappable without the need for eggs. They also take well to a Continue reading

Not Stone Soup

Stone Soup Foodworks of Ottawa

Stone Soup Foodworks of Ottawa, which also uses the slogan "Slow Food. Fast"--what can you do?

If you’ve come to Slow Food Fast looking for the little green Ottawa soup truck, I have bad news and good–I’m not them. (Don’t know whether that’s good or bad, but I’m in Los Angeles, so it’d be a bit of a schlep.)

The good news is that I have found the link to Stone Soup Foodworks for the lost and hungry Canadians among you and it looks pretty good. Like David Ansel of The Soup Peddler in Austin, Texas, Stone Soup’s Jacqueline Jolliffe is getting on a roll with “soupscriptions” as well as on-the-spot takeout soups, salads, etc. made of real ingredients, mostly local and organic.

Why soup? Because soup made from real ingredients, not packets and cans, is more than most people want to tackle at home, I think. Good soup, as both Ansel and Jolliffe say, takes time to develop. And especially in winter, a cup of real soup at lunch helps you push aside the irritations of the day for awhile.

Both Ansel and Jolliffe are doing something entirely different from what I do here on Slow Food Fast–they cook complex and difficult soups in large batches and sell them to subscribing and loyal customers who only have to pay for takeout by the cup or heat up a delivered quart of soup to have something good. That’s their idea of “slow food, fast.”

My idea of slow food fast is to cook a week’s worth, say perhaps 8-10 servings’ worth, of decent, inexpensive, from-scratch vegetable or bean  soup in as little time as possible, preferably in less than 20 minutes all told, with as much help as a microwave oven can reasonably give (which turns out to be a surprising amount, so why not) and without relying on salt to build flavor. And I want it to taste good.

Mostly, I want you to be able to do that yourself at home without feeling like it’s too much work or time and too many steps to cook and eat fresh real food–particularly fresh, inexpensive bulk vegetables–on a regular basis.

If you like to cook slow (say, on the weekend), you can do the artisanal thing at the stovetop for an hour or two. But if you want to get done in a hurry without having to babysit your pots and pans, microwaving is a pretty good, mostly safe, and comparatively very energy-efficient way to go, if you play to its strengths. You can let the flavors develop overnight in the refrigerator (and they generally will) instead of cooking and cooking and cooking just to get to the point where the vegetables are cooked through and then cooking some more to get the flavors to meld.

Case in point: Jolliffe makes a Thai butternut squash soup for Stone Soup Foodworks that looks delicious on the newsroom interview–but she has to cook her onion base down for 40 minutes, and either roasts the butternut squash for an hour in a conventional oven or–this is what she did on camera–buys sacks of precooked and puréed organic winter squash from a local farm. Granted you can do that–in the US, we’d probably just open a can of packed pumpkin, which you can now get organic fairly cheaply in most places, especially after last year’s shortages at Libby’s.

butternut squash ready to microwave

butternut squash ready to microwave

I guess the decision rests on her storage accommodations for the soup truck. But if she were to use a microwave, she could cook a fresh butternut squash–a big one–in about 10-12 minutes and then decide whether to purée or chunk the flesh for her soups, maybe pan-roast Continue reading

AHA: Diet sodas and excess salt both linked to strokes

The latest from the American Heart Association and American Stroke Association’s joint International Conference on Stroke 2011, which is going on in Los Angeles this week from Wednesday through Friday.

Diet soda may raise odds of vascular events; salt linked to stroke risk.

Two large studies on a mixed-race/age/gender/other health status population have just shown that:

1. Drinking diet soda every day increases your risk of a heart attack or stroke in the next 9-10 years. In the study, diet soda regulars had a 48% higher rate than nondrinkers even after accounting for metabolic syndrome and existing or past heart disease.

2. For every 500 milligrams of sodium you eat per day over the AHA’s recommended 1500 max, you have a 16% higher risk of getting a stroke–no matter whether you have high blood pressure or normal blood pressure.

There was one other piece of really bad news announced:

The Centers for Disease Control’s analysts looked at hospitalizations for ischemic stroke (blocked arteries to the brain) between 1994 and 2007 and found that while strokes are decreasing in people over 65 (which is good), they’re INCREASING in children, teens and younger adults. Although older adults still have much higher overall risk of stroke than younger people, the trend toward higher stroke hospitalization rates for younger people is significant and needs to be explored further. Stroke hospitalizations increased by:

  • 31% among boys 5-14; 36% among girls 5-14
  • 51% in men 15-34, 17% in women 15-34
  • 47% in men 35-44, 36% in women 35-44

The CDC researchers didn’t have clear evidence of a cause for the rise in strokes among younger people, but said the rise in average body weight, blood pressure and diabetes, which are known risk factors for stroke, bore a closer look.

The fact that stroke hospitalization rates started rising in children over 5 (the researchers looked at younger children as well but didn’t find an increase under age 5) suggests to me that part of the trend may be due to a more processed diet with higher salt consumption as children head for school. All in all, it gives you the impression that we are the junk food generation, and it’s catching up with us as we speak.

Age, salt and the new USDA dietary guidelines

Last Monday the USDA released its latest version of the Dietary Guidelines for Americans (nominally dated “2010”). I was driving home and NPR carried USDA Secretary Tom Vilsack’s speech, in which he listed a few of the new highlights: eat less, eat less food with solid fats, eat less processed food, eat more vegetables and fruits, eat less sodium.

How much less sodium? About 2300 mg or 6 grams (1 teaspoon) of table salt per day, he said, is the recommended maximum for healthy adults, in line with the long-standing National High Blood Pressure Education Program’s guidelines, which are shared by the American Heart Association and many other professional medical groups.

There’s a second lower-sodium recommendation for anyone overweight, African-American, with heart or kidney disease or high blood pressure or diabetes, and anyone middle-aged or older. This year, as the more specifically heart-health-oriented professional organizations already recommend, the USDA guidelines set the lower maximum at 1500 mg per day, or about 3 grams of table salt.

And you’d think that was great, and I do, that the USDA guidelines have finally caught up with what the medical associations have been demanding based on the overwhelming weight of studies on dietary sodium intake as it affects blood pressure, cardiovascular disease including stroke, and kidney disease.

But there are two catches hidden in the midst of all this, and I’m not even sure Vilsack was aware of it. Smaller one first: Middle-aged? How old is middle-aged?

“Fifty-one and older,” Vilsack said. Whew, I thought. Four more years before I have to start thinking of myself as middle-aged. By the time I get there, I’m hoping the standard will have gotten fudged upward by at least another decade or so.

Because, you know, if you’re not 50 yet, 51 sounds reasonable–and comfortably remote for a lot of younger adults. Which I am, thank you very much. Don’t look at me like that.

So here’s Catch-51: When I was working at the National Heart, Lung and Blood Institute back in the mid-’90s, the general working recommendation for lowering sodium to 1500 mg/day was all the other high-risk groups Vilsack mentioned…and healthy adults 40 and up. Not 51 and up.

The choice of a cutpoint at age 40 for otherwise healthy people was based on the risk data from the first three National Health and Nutrition Education Surveys, which began collecting data across the nation starting in the 1970s. The latest version collected data around 2006 and its findings were just released last spring by the Centers for Disease Control. All the NHANES studies correlate  in-depth interviews about diet, exercise and lifestyle patterns, and cardiovascular history along with clinical health measurements (height and weight, blood pressure, cholesterol, urinary sodium excretion, blood iron, etc.) from thousands of ordinary Americans. Even early on, there appeared to be an independent higher risk and a greater need to lower sodium at 40 and older, all other health risk factors being equal.

But of course 40 seems too young to be middle-aged. And the USDA, which issues the Dietary Guidelines for Americans, tends to downplay certain elements of the risk statements so that no one, or at least not the agency’s chief constituents, gets upset. The no one in this case might easily be the Continue reading

Microwave Tricks: Melts and other Hot Sandwiches

Microwaving the cheese and eggplant while the bread is toasting makes homemade panini a lot quicker

Microwaving the cheese and eggplant while the bread is toasting makes homemade panini a lot quicker--though not necessarily neater

Last year for his birthday my Italophile in-laws gave my husband the ultimate kitchen gadget. Because they loved theirs so much, they gave him…a panini press. I gawked. My husband is almost famous for not cooking. At all.

In more than 20 years of life together, I’ve rarely seen him make an actual sandwich for himself–does shmear on a bagel half count? I’m sure he believes in his heart that he still remembers how to flip one piece of bread on top of the other and seal the deal, but I’ve yet to see evidence of an attempt. Even without grilling.

Somehow I don’t in my heart of hearts believe this panini press is going to be removed from the box and used. Not by my husband, and not by me. It’s not that we’ve never been to Italy or eaten actual panini (we have, on both counts). It’s not that we hate panini or toasted sandwiches in general (we actually like them quite a bit).

It’s that the free-standing real, authentic, Michael Chiarello-approved-and-branded panini press weighs even more than the professional-grade waffle iron my in-laws gave us 10 years ago (and which we’ve used a total of 10 times since, because it’s such a pain to clean). The panini press also takes 3-4 times as long to preheat before you actually get to make the panini. Somehow a grilled cheese sandwich of whatever nationality just shouldn’t take 45 minutes to make. Which it did, when my in-laws, with all the innocent gadget-happy enthusiasm of Toad and his motorcar in Wind in the Willows, brought theirs out to demonstrate.

As a cheese-and-toast fanatic of some standing, I have a few very specific criteria for my grilled cheese sandwiches, grinders, melts, etc., etc.:

1. They have to be substantial and taste good–classic or adventurous, they have to be worth eating. That means the bread, the cheese, and any other fillings under consideration.

2. The toasted bread must be crisp. It must not crush, mush, squash, crumble or absorb tons of cheese grease. It must stand up to the fillings.

3. The cheese must have body and flavor even when melted–it shouldn’t run away, sink into the bread, turn into a pile of salty but otherwise flavorless grease, swamp everything else on the plate, or become a rubber eraser.

4. The whole sandwich must not take longer than about 7 minutes to put together and toast.

Normally you’d say panini fit the bill for an ideal toasted cheese sandwich, and I’d agree–if I were eating out and didn’t have to put up with preheating the grill. If you’re running a corner grill in a touristy Italian city, you’ve got a hot press at the ready and you’re turning out panini by the score for large crowds of passersby, an individual panino probably doesn’t take more than 5-10 minutes. At home, though, all you want is your d–n sandwich. You don’t want to heat an expensive and cluttersome gadget 45 whole minutes just to get there.

You’d also say that the standard white-bread-and-Velveeta fried cheez sandwich was out of the running. You’d be right there as well. No exceptions or passes.

However, in my kitchen, with its limited counterspace and my dislike of extra washing-up, waiting, or fussing, I sometimes get impatient even with the toaster oven classics of good bread, good cheese, and foil underneath to catch the drips.

A quesadilla is obviously no trouble in the toaster oven. Practically designed for it. Neither, really, is a simple sandwich-bread-and-cheddar grilled cheese. But for anything more complicated, or any thicker, more substantial filling, sometimes melting the cheese is the longest part of waiting, and in the meantime you’ve either pretoasted the bread so it stays crisp (in which case it burns around the edges waiting for the cheese to melt) or else you didn’t pretoast the bread and it remains too soft underneath the cheese (and maybe absorbs some of the grease while it’s doing that). Sometimes the other filling ingredients–tomatoes or tomato sauce, mushrooms, lentils, artichoke hearts, etc.–make the bread soggy while you’re trying to melt the cheese on top. Sometimes they don’t cook all the way through.

Here, surprisingly, the microwave comes to my rescue, particularly with fillings that aren’t just cheese but rather cheese melted onto vegetables or sauce or lentils or tuna or some combination. Continue reading

The Minimalist Makes His Exit – NYTimes.com

You’ve probably already seen this–Mark Bittman is stepping out of his role as The Minimalist at the New York Times.

The Minimalist Makes His Exit

I don’t agree with some of his recipes. Desserts with more butter than they really require to be good, expensive Italian hazerai (Yiddish for “that greasy pig stuff”) in a lot of the food, and too much reliance on salt as a flavoring, though he’s nowhere near restaurant-standard. To my mind, these could use a remake. I also don’t think Bittman always walks the walk when it comes to touting nonmeat meals and affordable, commonsense ingredients.

But you can’t fault his enthusiasm and you definitely can’t fault his sense of fun on video. I don’t really think he’ll be able to parlay his next NY Times gig, on food politics and the like, into personal parodies of Blue Man Group, The Thin Man’s Return (He Couldn’t Resist the Spaghetti), or Legend of the [you-name-it Kung Fu] Master.

But I could always be wrong. In the meantime, he’s given us more loose-jointed “101 variations” kinds of roundups for summer salads, Thanksgiving side dishes, etc. than almost anyone else and has written two gigantic tomes on How to Cook Everything –even though I’m not sure I’d really want to cook everything. I mean, everything? Too many dishes to wash. Makes me tired just thinking about it.

Fruit Rescue Redux: Re-tanging the “Cutie” Tangerine

Putting the tang back in Cutie tangerines

Farmers’ markets aside, an awful lot of produce isn’t what it used to be–either for vitamins or flavor. Anytime you get to major mass production and long storage times, you know the result is going to be a product that looks like fresh fruit or vegetables but the smell, taste and texture are really missing. Kind of like the long-stemmed red roses bred to last for the Valentine’s Day bouquets–pretty, hardy as hell, but with almost no perfume at all.

Case in point: the Cutie ™ seedless tangerine. About two weeks ago I bought a 3-lb. bag of these things for a congregational hike and Tu Bi’Shevat ceremony in honor of the New Year of Trees, usually in January around the time when almond trees are in blossom in Israel (and California, though that’s a little less official).

The ceremony, other than the basic blessings for the gift of trees and their fruit, is kabbalistic in origin and involves celebrating the different kinds of fruit and tree nuts as a metaphor for different levels of openness and freedom in the soul. Some fruits have a hard stone at their core, others an inedible peel or shell, and the most open and enlightened are fully edible. A full-out Tu Bi’Shevat seder includes a selection of these fruits and nuts in progression from least to most edible, along with four cups of wine or grape juice mixed in four combinations from white to red (or is it the other way around?) to symbolize the approach of spring among other things. I’m not a kabbalist (my family were always “misnageders” or skeptics/rationalists rather than Hasidim) but I can appreciate the poetry of the Tu Bi’Shvat seder.

My family, skeptical or not, also always appreciated a good geschichte (shaggy dog story, preferably minus the actual dog and its hair). So I’m painfully aware you may not think you’ve been hearing enough about Cuties for the past few minutes to make this worth your while. I’m trying here.

My husband came back from the hike with at least half the bag of Cuties uneaten, so I put them in a bowl on the counter and started serving them, hoping to use them up before they went rotten. Because I’m not sure a seedless rotten tangerine is an improvement on the regular kind. Also because our neighbors with a satsuma tree (seeded) had just gifted my daughter with a bag of those. Out here in LA, tangerines are the winter version of zucchini.

Cuties are little and orange and shiny and really easy to peel. Perfect, right? The trouble was, the Cuties had almost no taste. At all. Continue reading

Souper

I’m a hardcore used book glutton–you can often find me squinting at the Friends of the Library Last Chance shelves for the 25 cent specials, wondering whether some of the offerings are really worth a quarter or not, and if not (as is often the case), how come the same book (Dan Brown’s DaVinci Code and Angels & Demons both come to mind here, as do any pseudo-psychology guru selections and Betty Crocker spiralbound works from the 1970s) in slightly better condition is going for two bucks upstairs in the Friends’ main room. But I rarely come away entirely disappointed, because the used book shelves tend to contain quirky and entertaining gems you can no longer find in the thinning selection of bestsellers at your local Borders if it’s still open.

Last spring, I picked up just such a gem at my synagogue’s library used book sale and have been suitably impressed with my bookhound instincts ever since.

The Soup Peddler's Slow & Difficult Soups by David AnselThe Soup Peddler’s Slow & Difficult Soups by David Ansel (Ten Speed Press, 2005) has sat on my desk for about six months, aging gracefully under a shifting pile of papers, notes, my camera, my blank book cooking diaries, and other detritus, and every once in a while I unbury it again, read a bit at random, thumb through it, and resolve that I really MUST review it here.

Ansel’s book is the story of how he became the Soup Peddler, a Baltimore-born Jew cooking, peddling and, I guess, pedaling homemade soups of all kinds to subscribing customers all over a small town in Texas.

It’s a little hard to describe. The Soup Peddler’s Slow & Difficult Soups is something in the vein of MFK Fisher’s A Long Time Ago in France or Frances Mayes’ Under the Tuscan Sun, but it’s even more in the vein of Garrison Keillor’s Lake Woebegon Days, John Berendt’s Midnight in the Garden of Good and Evil (only without the murder or most of the voodoo, I think–I haven’t finished Soups yet), Woody Allen’s Radio Days and almost any of the local asides in Kinky Friedman (another slightly more famous/infamous Texas Jew)–pick one of his earlier mysteries, I don’t know, but let’s say the one where he and his sister (both adults) are arguing and each tells the other they “mourn the fact” that the other one’s being an idiot. Only with soup recipes and the sometimes risqué, sometimes heartbreaking tales Ansel’s Soupies recount in their email orders.

Since I’ve only been thumbing through it, not reading straight from beginning to end, I can only give you a taster here:

I hopped on Old Yellow [his bike], coasted down Mary Street straight across the creek. … I found the Follicle Fondler on his front porch stropping his scissors.

“Sir,” he said.

“Yes sir,” I said. “I’m here to take you up on your offer to discuss the gumbo.”

He inflated his great lungs and, setting down his scissors, exhaled through his flaring nostrils. “Let’s go inside,” he said. He cleared off the kitchen table  and rummaged in the corner, pulling out a roll of maps. He laid them out on the table.

“I hope you’re prepared to go all the way,” he said.

He drew up his lower lip. I raised my eyebrows hopefully. “Good,” he said. “Where are you going to smoke the ducks?”

“The Smoked Salmon Man has promised his smoker.”

“Does he have access to an ample supply of mesquite?”

“Yes, he…”

“WRONG!!!” he boomed. I steadied myself against the kitchen counter. “Always use hickory.”

“Yes, hickory, got it.”

“So,” he said, narrowing his eyes and softening his voice, “will you be using okra?”

I inhaled and paused, my eyes darting back and forth across the kitchen for a clue. “Yes,” I said confidently, smiling.

“Good,” he said…”We need to talk about the roux. What are your plans for the roux?”

“Well, that’s kind of what I came here to talk about. I…”

“Son, this is not a time for tomfoolery.”

“I wasn’t…I just…”

“If you’re not serious about this, we can just roll up these maps right now and that will be that.”

“No sir. I’m serious. I’m totally serious.”

“Like, totally?”

“Totally.”

“Okay. You’re going to make a dark-brown roux. You’re going to stir it without stopping till it’s done. You’re going to take it to the edge of burning. You’re going to sweat. Don’t sweat into the roux. You’re going to get burnt. Don’t cry into the roux. You’re going to wear your arm in a splint the following week. A normal pot of roux lasts about three beers. Let’s see, you’re making (inaudible) gallons (inaudible) carry the five,” he mumbled, counting on his thick fingers. “Your roux should take about thirty beers.”

excerpted from The Soup Peddler’s Slow & Difficult Soups by David Ansel (Ten Speed Press, 2005)

Ansel’s business is still local, but he’s expanded enough to have a staff do some of the onion chopping and bicycle delivery for him. If you’re in his part of Texas, look up The Soup Peddler World Headquarters, which contains more anecdotes as well as ordering information if you want to become a Soupie yourself. If not, look for this book. I entirely wish it were available at Borders, front and center of the cookbook section, but it isn’t.

Meanwhile, I’m off to try Ansel’s version of Shorbat Rumman (yellow split pea soup with mint, spinach, parsley, cilantro, scallions, lime juice and pomegranate syrup), of which he writes:

Neither slow nor difficult…Dazzle even your most Republican friends with this soup, and when they ask, “What’s that taste?” just say casually, “Oh, that’s pomegranate syrup. We like to keep some around the house just in case we’re having Iraqi food for dinner, don’t you?”

Superfoods and Magic Beans

“Top 10 (or 7, or 5, or whatever) Superfoods” lists seem to be popping up on the covers of all the in magazines this month. If I didn’t get a headache every time I tried it, I’d be rolling my eyes.

The classic bloated diet article with the even more classic bloated promise of magic beanhood is nothing new, I realize. But “superfoods”…

The premise of calling something a superfood is that if you eat this one special food, or at least shop your way down the list of 5, or 10, or whatever’s in the article, you’ll be so much healthier than someone who eats a regular food. Right?

Usually the items on these lists of so-called superfoods turn out to be expensive exotics like dried acai berries and pomegranate juice. Both of which just happen to have heavyhitter funding and marketing efforts behind branded packaged versions of them, and the companies that have started branding and marketing them have both recently come under FDA scrutiny for overinflated and unsubstantiated health claims.

Of course you don’t have to go branded to run into wide-eyed, breathless claims about supposed superfoods. More mundane choices like the sunflower seeds, green peas and garlic touted in this LA Times food section article are also now being highlighted as the new great green hope for America.

But not for the reasons that make the most sense–that these foods are relatively unprocessed vegetables, fruits, whole grains, nuts and seeds (occasionally someone remembers to add something from the beans and pulses category too). All of this vegetation has almost disappeared from the current mostly-processed, mostly restaurant diet of the American public. The general categories now touted as superfoods contain protein, fiber, vitamins and minerals. They’re wholesome and varied if you buy them fresh (or dried) and cook them yourself. Some of them are green (and they’re supposed to be!)

That’s in stark contrast to the now-standard and really dreary burger, ketchup, fries and soda that are all made out of the same three or four overused industrial ingredients (wheat, soy, corn and salt, with a little beef scrap or so thrown in for the burger, some leftover tomato paste for the ketchup, and much less potato than you’d think in the fries). I understand how something that’s actually recognizably plant-based would seem exotic and ultrahealthy in comparison. I do. Because frankly, you could take your soy-based green crayons and color a piece of all-natural bamboo-fiber cardboard and eat that and it would be healthier than the fast food special.

But does that mean vegetables, fruits, whole grains and nuts and seeds are suddenly superfoods?

What are superfoods supposed to be, exactly? Look at the captions for what’s so great about each featured food Continue reading

Resolution 18–eat more fun vegetables

Raw fennel bulb

I dream of going, but this is for now

Fennel’s in season here and makes a great crunchy salad vegetable. Or just a great raw vegetable for noshing, period.