ALL ABOUT BROCCOLI

“Then Maura made something with butter and Calla made something with bacon and Blue steamed broccoli in self-defense.” - Maggie Stiefvater

Broccoli is an edible green plant in the cabbage family whose large flowering head is eaten as a vegetable. The word broccoli comes from the Italian plural of broccolo, which means “the flowering crest of a cabbage”, and is the diminutive form of brocco, meaning “small nail” or “sprout”. Broccoli is often boiled or steamed but may be eaten raw. Broccoli is classified in the Italica cultivar group of the species Brassica oleracea.

Broccoli has large flower heads, usually green in colour, arranged in a tree-like structure branching out from a thick, edible stalk. The mass of flower heads is surrounded by leaves. Broccoli resembles cauliflower, which is a different cultivar group of the same species. Broccoli is a result of careful breeding of cultivated Brassica crops in the northern Mediterranean starting in about the 6th century BC. Since the time of the Roman Empire, broccoli has been considered a uniquely valuable food among Italians. Broccoli was brought to England from Antwerp in the mid-18th century by Peter Scheemakers. Broccoli was first introduced to the United States by Southern Italian immigrants, but did not become widely popular until the 1920s.

There are three commonly grown types of broccoli. The most familiar is Calabrese broccoli, often referred to simply as “broccoli”, named after Calabria in Italy. It has large (10 to 20 cm) green heads and thick stalks. It is a cool season annual crop. Sprouting broccoli has a larger number of heads with many thin stalks. Purple cauliflower is a type of broccoli sold in southern Italy, Spain, the United Kingdom and Australia. It has a head shaped like cauliflower, but consisting of tiny flower buds. It sometimes, but not always, has a purple cast to the tips of the flower buds.

In addition to the above, there are Broccolini or “Tenderstem broccoli”, which is a cross between broccoli and Chinese broccoli. Beneforté is a variety of broccoli containing 2–3 times more glucoraphanin that was produced by crossing broccoli with a wild Brassica variety, Brassica oleracea var villosa.

Broccoli is a cool-weather crop that does poorly in hot summer weather. Broccoli grows best when exposed to an average daily temperature between 18 and 23 °C. When the cluster of flowers, also referred to as a “head” of broccoli, appear in the centre of the plant, the cluster is green. Garden pruners or shears are used to cut the head about an inch from the tip. Broccoli should be harvested before the flowers on the head bloom bright yellow. While the heading broccoli variety performs poorly in hot weather, mainly due to insect infestation, the sprouting variety is more resistant, though attention must be paid to sucking insects (such as aphids), caterpillars and whiteflies. Spraying of Bacillus thuringiensis can control caterpillar attacks, while a citronella vase may ward off whiteflies.

Like other members of the cabbage family, broccoli is healthful and nutritious. 100 gram serving of raw broccoli provides 34 kcal and is an excellent source (20% or higher of the Daily Value, DV) of vitamin C and vitamin K. Raw broccoli also contains moderate amounts (10–19% DV) of several B vitamins and the dietary mineral manganese, whereas other essential nutrients are in low content. Broccoli has low content of carbohydrates, protein, fat, and dietary fibre. 

Boiling broccoli reduces the levels of sulforaphane, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 77% after thirty minutes. However, other preparation methods such as steaming, microwaving, and stir-frying had no significant effect on the compounds, making these cooking methods preferable to boiling. Broccoli also contains the carotenoid compounds lutein and zeaxanthin in amounts about 6 times lower than in kale.

Some recipes including broccoli here:

Vegetable soup

Vegetarian risotto

Tofu & Mushrooms with broccoli

This post is part of the Floral Friday Fotos meme,

and also part of the Friday Greens meme.

FOOD FRIDAY - ASPARAGUS FRITTATA

“The easiest diet is, you know, eat vegetables, eat fresh food. Just a really sensible healthy diet like you read about all the time.” - Drew Carey

We like to eat, as much as possible, seasonal food. This is best exemplified of course by the seasonal fruit and vegetables that make their appearance at appropriate times of the year. There is a little bit of know-how involved in this, as the greengrocer does not always sell fresh, local produce. Nowadays, one may go shopping in Australia and come back with cherries from the USA, Canadian blueberries, New Zealand kiwi fruit, Fijian bananas and South African pineapples – not to mention Polish beetroot and South American yams.

If one knows what produce is in season at any time and one pays a little attention to the fine print in the labelling of the produce, one can be assured that what is bought is fresh, local seasonal produce. Yesterday we bought some local, new season asparagus, which looked so green and delectable that it was tempting to bite into it right there at the greengrocer’s. Instead we had to wait till we got home to make this asparagus frittata.

Asparagus Frittata

Ingredients

3 tablespoons butter

1 cup finely chopped leeks (white and pale green parts only)

2 and 1/2 cups thin asparagus, trimmed, cut on diagonal into 2-cm pieces

1 cup sliced stemmed shiitake mushrooms

8 large eggs

1 cup diced Fontina cheese

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1/4 cup grated Parmesan cheese

Method

Preheat the griller. Melt butter in a heavy ovenproof 25-cm-diameter nonstick skillet over medium heat. Add leeks and sauté 4 minutes. Add asparagus and shiitake mushrooms, sprinkle lightly with salt, and sauté until tender, about 6 minutes.

Whisk eggs, 3/4 cup Fontina cheese, 1/2 teaspoon salt, and 1/2 teaspoon pepper in medium bowl. Add egg mixture to skillet; fold gently to combine.

Cook until almost set. Sprinkle remaining 1/4 cup Fontina cheese and Parmesan cheese over the top. Grill until frittata is puffed and cheese begins to turn golden, about 3 minutes. Cut into wedges and serve with a fresh green seasonal salad.

FOOD FRIDAY - SALMON

“The sea hath fish for every man.” – William Camden

Salmon is a popular food. Classified as an oily fish, salmon is considered to be healthful due to the fish’s high protein, high omega-3 fatty acids, and high vitamin D content. Salmon is also a source of cholesterol, with a range of 23–214 mg/100 g depending on the species. According to reports in the journal “Science”, farmed salmon may contain high levels of dioxins. PCB (polychlorinated biphenyl) levels may be up to eight times higher in farmed salmon than in wild salmon, but still well below levels considered dangerous. Nonetheless, according to a 2006 study published in the Journal of the American Medical Association, the benefits of eating even farmed salmon still outweigh any risks imposed by contaminants. Farmed salmon has a high omega 3 fatty acid content comparable to wild salmon. The type of omega-3 present may not be a factor for other important health functions.

Salmon flesh is generally orange to red, although white-fleshed wild salmon with white-black skin colour occurs. The natural colour of salmon results from carotenoid pigments, largely astaxanthin, but also canthaxanthin, in the flesh. Wild salmon get these carotenoids from eating krill and other tiny shellfish. The vast majority of Atlantic salmon available around the world are farmed (almost 99%), whereas the majority of Pacific salmon are wild-caught (greater than 80%). Canned salmon in the US is usually wild Pacific catch, though some farmed salmon is available in canned form.

Smoked salmon is another popular preparation method, and can either be hot or cold smoked. Lox can refer to either cold-smoked salmon or salmon cured in a brine solution (also called gravlax). Traditional canned salmon includes some skin (which is harmless) and bone (which adds calcium). Skinless and boneless canned salmon is also available. Here is a recipe for salmon fillets:

Marinated Baked Salmon
Ingredients
2 tablespoons French mustard
2 tablespoons olive oil
1 tablespoon white wine
1 tablespoon lime juice
1 tablespoon fresh lemon juice
2 tablespoons finely chopped fresh chives
2 tablespoons finely chopped fresh dill
1/4 teaspoon black pepper
4 (@200 g) pieces centre-cut salmon fillet (1 inch thick)
Ginger dill sauce
4 tablespoons home-made mayonnaise (not sweet!)
1 tablespoon white vinegar
1 tablespoon olive oil
1 tablespoon grated fresh ginger
1 tablespoon chopped dill

Method
Put oven rack in middle position and preheat to 190°C. Line a baking sheet with foil.
Whisk together oil, wine, lime and lemon juice, chives, dill, and pepper in a shallow bowl. Add salmon, turning to coat, and marinate, covered, in the fridge for about 40 minutes.
Remove salmon from marinade, letting excess drip off, and discard marinade. Bake salmon, skin sides down, on baking sheet until just cooked through, about 20 minutes. Lift salmon from skin with a metal spatula and transfer to a plate, discarding skin.
Whisk ingredients of the sauce gently until homogenised. Serve on top of the salmon fillets.

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FOOD FRIDAY - SPRING VEGETABLE SOUP

“The beautiful spring came; and when Nature resumes her loveliness, the human soul is apt to revive also.” - Harriet Ann Jacobs

We are getting some good Spring weather at the moment and it’s a pleasure to see all the wonderful, fresh, Spring vegetables at the greengrocers. It’s a perfect time to make this soup!

Spring Vegetable Soup
Ingredients for Soup
2 tablespoons olive oil
1 leek, white parts and heart, sliced thinly
2 Spring onions, finely chopped
1 large carrot, diced
salt to taste
freshly ground pepper
1 teaspoon tomato paste
2 cloves garlic, minced
1/2 cup fresh parsley, chopped
10 cups chicken (or vegetable) stock
1 cup white cannellini beans (boiled until almost cooked)
2 tomatoes, peeled and grated
1 cup zucchini, diced
1 bunch of asparagus spears, use only the tender tops, snapped off and chopped
4 artichoke hearts (with leaves and choke removed), chopped

For the Basil pesto
1 and 1/2 cup torn basil leaves
¼ cup Parmesan cheese
¼ cup olive oil
2 garlic cloves, minced
1 heaped tablespoon pine nuts
salt and pepper to taste

Method for the soup
In a large pot, heat the olive oil on medium high heat. Add leek, Spring onion, carrot, salt and pepper and stir frequently until softened - 5-7 minutes.
Add tomato paste and garlic, stirring for one minute until paste is well mixed with other ingredients.
Add the stock, beans, salt and pepper and bring to a boil. Once boiling, turn down heat to medium high and cook for 10 minutes, keeping it at a low boil.
Add the tomatoes, asparagus, artichokes and zucchini. Cook until tender - approximately 10 minutes.
Serve immediately with the pesto on the side, to be added as desired.

For the Pesto
Combine basil and pine nuts in food processor, pulsing a few times to mix well.
Add garlic and cheese, pulsing a few more times. Slowly drizzle the olive oil in while continuing to pulse until it forms the proper consistency. Salt and pepper to taste.

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FOOD FRIDAY - OAT & FRUIT MUFFINS

“To keep the body in good health is a duty – otherwise we shall not be able to keep our mind strong and clear.” – Gautama Buddha

Late Winter and the days are still cold and wet. A good opportunity to do some baking of a few wholesome, good old-fashioned muffins. Perfect for afternoon tea by the fire!

OAT & FRUIT MUFFINS
Ingredients (for 20-25 pieces)
1 cup boiling water
1 cup rolled oats
3/4 cup light vegetable oil
2 cups brown sugar
2 eggs
500 g plain yogurt
1 cup raisins (or sultanas)
1/2 cup mixed candied peel
1/2 cup dried cranberries
1/2 tablespoon ground cinnamon
1/2 teaspoon ground cloves
2 and 1/2 cups plain flour
2 cups bran
2 teaspoons baking soda

Method
Pour boiling water over the rolled oats, mix well and allow to cool.
Combine oil, sugar, eggs and yoghurt. Stir in the dried fruit. Add to the oat mixture .
Combine the dry ingredients. Thoroughly combine the wet and dry ingredients, mixing gently.
Spoon into muffin tins and sprinkle top with coarse brown sugar if desired.
Bake in a conventional oven for 20-25 minutes at 200°C.

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FOOD FRIDAY - VEGETARIAN GOULASH

“Going meat-free can make a huge difference. Studies show that vegetarians are, on average, 10 to 20 pounds lighter than meat-eaters and that a vegetarian diet reduces our risk of heart disease by 40 percent and adds seven or more years to our lifespan.” - Ingrid Newkirk

The following vegie goulash recipe can be adapted so that you use whatever seasonal vegetables are available. Feel free to experiment and modify it to your own tastes.

Vegetarian Goulash
Ingredients
1/2 cup red kidney beans
1/2 cup haricot beans
4 onions, finely chopped
4 clove garlic, crushed or finely chopped
2 carrots, diced
3 zucchini, diced
2 tablespoons olive oil
1 heaped teaspoon sweet paprika
pinch of nutmeg
a bunch of parsley finely chopped
a tin of tomatoes (or fresh tomatoes stewed)
140 mL of tomato juice

Method
Soak beans overnight. Boil water in a saucepan and put in beans. Simmer for one to two hours or until tender. Fry onion in oil in a medium sized saucepan until translucent. Add garlic and fry for a few seconds more. Add carrots and continue frying for one minute. Add the zucchini, paprika, nutmeg, parsley and the crushed tomatoes. Add the beans and everything else and cook over a low heat for about 10 minutes. Serve with salad and crunchy bread, and topped with a little yoghurt.

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FOOD FRIDAY - SUSHI

“With sushi, it is all about balance. Sometimes they cut the fish too thick, sometimes too thin. Often the rice is overcooked or undercooked. Not enough rice vinegar or too much.” - Nobu Matsuhisa

Have you ever tried making sushi at home or is it something you always buy from a specialty take away shop? In Melbourne we have so many of these (very good!) establishments that make excellent Japanese take away food that it seems silly to try and make such delicacies at home. However, it is always a challenge to try one’s hand at cooking something new and if one is really into Japanese food, why not try to make sushi, or sashimi, or tempura, or teriyaki?

Sushi

Ingredients

2 cups short grain rice

1/2 cup sugar

1 cup rice vinegar

Fillings of your choice (e.g. grated carrot, avocado, pickled daikon, mushrooms, tofu, sesame seeds, strips of omelette, boiled prawns, caviar, smoked salmon, grilled chicken)

Pickled ginger

Wasabi (horse radish powder/ paste)

Nori sheets

Mirin rice wine

Shoyu

Method

While the rice is cooking, mix the sugar and vinegar together. Strain the rice and pour the vinegar solution over it.  Stir and fan the rice until all of the grains are glossy then put it aside to cool.

Chop up the vegetables including the ginger.  If you are using wasabi powder, mix in a little water to make it into a paste.

Place the nori shiny side up on the sushi rolling mat.  Rub a little mirin on your hands to lubricate them and cover two thirds of the nori sheet with an even layer of rice about 7.5mm thick, leaving the top third bare.  Place the other fillings in a strip across the middle of the rice.

Rub a little more mirin on the top edge of the nori to make it ready to stick, and then with the help of the mat roll up the sushi by folding the nori sheet in half, rolling it back over itself and then rolling it up like a scroll. You'll end up with a long cylinder, which you can slice to make bite-size pieces.

Refrigerate, cut up and serve with little bowls of wasabi and shoyu

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FOOD FRIDAY - FAST FOOD

“We don’t walk. We overeat because we’ve made it easy to overeat. We have fast-food joints on every corner. By the way, the ‘we’ is all of us. It’s not the government. It’s all of us doing this together.” - Mehmet Oz

Some days there is no time to cook and while the belly is rumbling, one has to raid the fridge and put together something simple and satisfying rather than reach for the phone and order take aways.

This is a fast-food favourite, and provided one has the magic ingredients on hand it can be made as gourmet as one wishes. A green salad fresh from the garden usually accompanies this. And it is really more healthful than a lot of other fast food!

HAM, CHEESE AND TOMATO TOASTIES

Ingredients

4 English muffins (or 8 slices of multigrain bread)

Olive oil

Sliced smoked leg ham

Sliced tasty cheese

Sliced tomatoes

1 tub of spring onion dip

French mustard

Salt and pepper

Method

Slice muffins in half and spread liberally with olive oil. On one half spread some French mustard and lay ham slices on it. Add the cheese slices and tomato. Season with pepper and salt. On the other half, spread some spring onion dip and close the sandwich. Toast or grill until muffin is golden and cheese has melted.

One can also substitute the muffins with wholemeal bread or with flatbread, in the latter case making wraps around the filling. The wraps can then be put in the oven or griller to cook.

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ALL ABOUT OFFAL

"Hunger is the best sauce in the world." - Cervantes

If you are a vegetarian, you may like to skip this blog today as you may find it too distressing! People with heart conditions are warned not to read any further. Treehuggers and animal liberation people read no more. If you are an incurable romantic with easily bruised sensibilities, likewise, do not read this.

Humans are described as omnivores biologically, meaning that we eat a little bit of everything. That everything includes fruits and vegetables, nuts and seeds, meats and fats. Ii some cultures, the term “everything: is taken rather more literally and if an animal is slaughtered for food, each and every part of that animal is consumed or somehow used. The term “offal” is used for describing the internal organs and innards of an animal or fish, including brain, liver, kidney, tripe, and heart. It can also refer to the animal's extremities, such as head, tail, trotters and tongue. Various other bits and pieces like giblets, cockscomb, caul, lights, various glands, bone marrow, blood, etc are also included in this definition. Offal used as food is a tradition that goes back to the hunter/gatherer days of prehistory when to have killed an animal meant an awful lot of good luck. Every part of that animal was eaten as people did not know when again they would be able to feast on such a luxury.

We have come a long way since then, but our Neanderthal heritage is still to be found in our genes, and offal is still on our menu. The masters of the contemporary euphemism, the Americans, prefer to refer to offal as “variety meats” and in several chic restaurants in the States, one may now find increasing use of these delicacies. Are the foodies and epicures slumming it? The tradition of offal consumption represents a simple case of thrifty agrarian necessity. The farmer who knows what expense and resources go into the raising of a food animal, is convinced easily that if one is to be so indulgent as to slaughter an animal, one had better make use of all of it, even the “nasty bits”. Europeans rich and poor have always dined on offal, but it nevertheless has retained a certain… bucolic reputation. The Italians call it “la cucina povera”, or “poor food”, as a reminder of the farming origins of these dishes.

Recipes for offal abound and regional cuisines around the world make full use of all bits and pieces of the animal. “Waste not, want not” is still very much alive and many cultures would blanch at our wasteful society and its preoccupation with “chicken breasts” and “fillet mignon”.

Everyone has heard of the famous traditional Scottish haggis, which consists of sheep stomach stuffed with a boiled mix of liver, heart, lungs, rolled oats and other ingredients. Steak and kidney pie is traditional English fare, while in France, the Iberian peninsula and Italy, many items in the delicatessen and charcuterie displays boast delicious concoctions made from offal. Some of the top restaurants in Europe serve offal as “plats de resistance” – with prices to match! Asian cuisine makes no distinction between offal and other parts of the animal and is it very much a case of eating everything from the pig except the squeal.

In Greece, offal is consumed with great gusto and some famous Greek dishes utilise offal to great effect. Splinantero consists of liver, spleen and small intestine, roasted over an open fire. Kokoretsi is a similar dish that is usually Easter fare and comprises pieces of lamb offal (liver, heart, lungs, spleen, kidney and fat) that are pierced on a spit and covered by washed small intestine wound around in a spiral fashion. The kokoretsi is then roasted over coal fire. Another traditional Easter food is mageiritsa, a soup made with lamb or kid's offal and lettuce, dill, spring onions in a white egg-and-lemon sauce. Tzigerosarmas ("liver wrap") and gardoumba are two varieties of splinantero and kokoretsi made in different sizes and with extra spices to improve the taste.

If you want to read more, here are a couple of links:

Offal good and,

Eating nose to tail

IN SEASON

"A fruit is a vegetable with looks and money. Plus, if you let fruit rot, it turns into wine, something Brussels sprouts never do." - P.J. O'Rourke

On my way home yesterday I stopped by the market to buy some fruits and vegetables. We are very lucky here in Melbourne as we have a plethora of fresh food markets, farmers’ markets, fresh food shops as well as the typical shopping centres and supermarkets. The seasonal fruit and vegetable variety is truly exceptional and the quality is generally excellent. In addition to the seasonal fruits and vegetables one is also likely to find some exotic out of season produce that has been flown into our country at great expense and trouble.

In amongst the oranges, tangerines, pears and apples I found watermelon, cherries, grapes and apricots. Looking at the watermelon and cherries I really could not feel the least bit of desire to purchase and sample them. They did not appeal and I didn’t hanker after them. Similarly, I bought a lettuce for salad rather than unseasonable tomatoes and cucumbers. Checking the provenance of some these products, I saw that they came from America, Asia, even Europe. Although today’s global marketplace allows us to buy foods grown virtually anywhere in the world all year round, these options are not the most sustainable nor the most desirable.

I purchase local foods that are in season, thus doing my little bit to eliminate the environmental damage caused by shipping foods thousands of kilometres around the globe. I am supporting local farmers and helping my local economy. At the same time, we enjoy the health benefits of eating fresh, unprocessed fruits and vegetables that simply taste better as well!

The other benefit of shopping for produce in season is that it is cheaper and if one buys it in bulk, the opportunity for canning and preserving it is there as well. What better than home-made jams and preserves? Vegetables that have been bottled at home with no preservatives and which can provide easy and quick meal solutions at some future time when the seasonal produce is scarce? The freezer can also be used effectively and help with the storage of bulk buys. Cleaned, blanched vegetables can be rapidly frozen and once again come to the rescue when one is unable to find much in the market or if one is unable to go.

How many times do you find yourself planning a menu and then going out and buying whatever you need from the shops and market? Isn’t it a better idea to go out and be inspired to cook something by using what is freshest and in season out there on the shelves? This is certainly the norm in countries around the Mediterranean, where seasonal cooking is seen at its best.

So what did I buy at the market? Typical Winter fare: Mushrooms, broccoli, lettuce, cabbage and radishes, carrots, spring onions, silverbeet and spinach. As well as oranges, tangerines and nashi pears.  Spinach and silverbeet pies, mushroom soup, broccoli quiche, cabbage salad with olive oil and lemon dressing, radishes on the side are on the menu over the next couple of days.

ALL ABOUT OLIVES

“Except the vine, there is no plant which bears a fruit of as great importance as the olive.” -
 Pliny the Elder (AD 23-79)

In today’s post I’d like to highlight the olive, seeing how olive trees in Melbourne are full of fruit at the moment. To give it its proper name, Olea europaea. The olive is native to the Mediterranean region, tropical and central Asia and various parts of Africa. It has a history almost as long as that of Western civilisation, its development and cultivation being one of the first accomplishments of civilised people. At a site in Spain, carbon-dating has shown olive seeds found there to be eight thousand years old. Cultivation of the olive may have begun independently in two places, Crete and Syria. Archaeological evidence suggests that olives were being grown in Crete as long as 5,000 years ago. From Crete and Syria olives spread to Greece, Rome and other parts of the Mediterranean area.

Greek myth has the following to say about the origin of the olive: When Athens was first settled and people on the acropolis built the first homes there, they sacrificed to the gods and asked advice about what they should call their city. Poseidon, the god of the sea, vied with Athena, the virgin goddess of wisdom, to be patron deity of Athens and give the fledgling city their respective name. Poseidon wanted the city called Poseidonia, while Athena wanted the city to be named Athenae.

Poseidon demonstrated his power and benevolence by striking the Acropolis with his three-pronged spear, which caused a spring of salt water to emerge. Athena, however, planted an olive tree. The people overwhelmingly chose Athena as the winner as her gift was seen as a more useful offering to the city. Athena’s paramount importance to the Athenians is seen in her magnificent temple, the Parthenon (= temple of the virgin goddess), which still crowns the Acropolis (= high city). The people of Athens were careful, all the same, to honour Poseidon as well. A magnificent temple of Poseidon is to be found on Cape Sounion to the SE of Athens.

The olive requires a long, hot growing season to properly ripen the fruit, no late spring frosts to kill the blossoms and sufficient winter chill to insure fruit set. Widespread cultivation occurs around the Mediterranean and Middle East. Olives are also grown commercially in California, Australia and South Africa.

Olives cannot be eaten raw off the tree and require pickling or other preparation in order to be eaten and preserved. Both green and black olives come from the same tree, but one is unripe, the other ripe. They are usually eaten as an accompaniment to meals, as hors d’oeuvres and as garnishes. Several recipes call for olives to be incorporated into them (Salade Niçoise, and Greek Salad are examples) and several new chefs have added olives to new recipes to give them a “Mediterranean” flavour. An illustrated atlas of different olive types can found in the Cook’sThesaurus site.

Perhaps the most useful property of olives is their oil content, which has been exploited from ancient times to produce olive oil. This oil has been used in cooking, in the making of cosmetics, soaps, and as a fuel for oil lamps. It is regarded as a healthy food oil because of its high content of monosaturated fats (especially oleic acid) and polyphenols. It can reduce the risk of arterial disease and heart attacks if it replaces other fats in the diet and if its consumption remains overall moderate (i.e. if it is included in the overall caloric intake).

The use of olive oil is ritual is paramount in many of the world’s religions. Christians, Jews and Moslems all regard the olive as a sacred tree and olive oil use is widespread in their rituals. Both Catholic and Orthodox churches use olive oil for consecration rituals. The Oil of Catehumen is the oil used to anoint the infant in baptism so as to turn away evil, temptation and sin. The Oil of the Sick is used in the ritual anointing, practiced in many Christian Churches, of a sick person to help them get well. The oil used in extreme unction (also called viaticum) is to bless them just before death and prepare them for their journey to the next world. Olive oil mixed with perfuming agents is called chrism (hence the Christ, the one who has been anointed). Chrism is used in a variety of Christian rituals, including ordination of priests and bishops, consecrations and anointing of monarchs. The Orthodox church still burns olive oil in traditional lamps within churches and in many homes in front of the household icons.

In Islam, the Koran recommends: “Consume olive oil and anoint it upon your bodies since it is of the blessed tree.” The Prophet Mohammed states that olive oil can cure seventy diseases. In the Jewish tradition, olive trees and olive oil are also blessed and in the festival of Hanukkah, olive oil was the traditional fuel of nine branched lamp, the menorah.

FOOD FRIDAY - TEMPEH BURGERS

“Black beans and soy beans are the cornerstones of longevity diets around the world.” - Dan Buettner

Tempeh is a traditional soy product originally from Indonesia. It is made by a natural culturing and controlled fermentation process that binds soybeans into a cake form, similar to a very firm vegetarian burger patty. Tempeh is unique among major traditional soy foods in that it is the only one that did not originate from the Sinosphere cuisine. It originated in contemporary Indonesia, and is especially popular on the island of Java, where it is a staple source of protein.

Like tofu, tempeh is made from soybeans, but it is a whole soybean product with different nutritional characteristics and textural qualities. Tempeh's fermentation process and its retention of the whole bean give it a higher content of protein, dietary fibre, and vitamins. It has a firm texture and an earthy flavour, which becomes more pronounced as it ages. Because of its nutritional value, tempeh is used worldwide in vegetarian cuisine, where it is used as a meat analogue. Here is a vegetarian recipe using tempeh.

Tempeh Burgers

Ingredients

200 g tempeh

1 clove garlic, crushed

2 Spring onions

1 onion, minced

1/3 cup celery leaves, chopped

1/8 teaspoon ground pepper

1 teaspoon soy sauce

1/2 cup breadcrumbs

1 egg, lightly beaten

Method

Mash the tempeh thoroughly. Add the garlic, finely chopped shallots and onion, celery leaves, pepper and soy sauce. Mix well. Shape into burgers and roll in the breadcrumbs, then in the beaten egg and again in the breadcrumbs. Deep fry for about 5 minutes until crispy brown and serve hot with peanut sauce. A seasonal fresh side salad complements the dish well. For a more gourmet presentation, serve the burger with some béarnaise sauce, steamed asparagus and pumpkin mash.

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FOOD FRIDAY - RICE & CASHEW LOAF

“I continue to be amazed by our bodies’ ability for self-repair. Our bodies want to be healthy, if we would just let them. That’s what these new research articles are showing: Even after years of beating yourself up with a horrible diet, your body can reverse the damage, open back up the arteries—even reverse the progression of some cancers. Amazing! So it’s never too late to start exercising, never too late to stop smoking and never too late to start eating healthier.” - Michael Greger

A vegetarian recipe today that uses wholesome, nutritious ingredients to produce a tasty, savoury loaf that can be used as a filling main meal.

Rice and Cashew Loaf
Ingredients
1 cup brown rice
1 tablespoon olive oil
1 onion, finely chopped
1 clove garlic, crushed
1 and 1/2  cups sliced button mushrooms
2 sticks celery, finely sliced
1/4 teaspoon nutmeg
1/2  teaspoon mustard powder
salt and pepper
2 tablespoons plain wholemeal flour
3/4 cup milk (dairy or soy, your choice)
1 and 1/2  cups cashews
1 tablespoon tomato paste
2 tablespoons parsley, finely chopped
Sauce
3 tbsp Tahini
4 tbsp yoghurt
2 tsp tomato paste
Juice of a lemon
crushed garlic

Method

Cook the rice and drain, leaving it aside.
Heat the oil in a large saucepan and sauté onion until translucent. Add garlic and sauté for a few seconds more.
Add the mushrooms and celery and cook quickly for 1 minute.
Add the nutmeg, mustard, salt and pepper.Stir in the wholemeal flour and cook gently for 1 minute. Add the milk and cook, stirring until the mixture thickens. Fold in the cashews, rice and tomato paste. Add parsley.
Grease a loaf pan and sprinkle bottom with a few pinches of dried, crushed mixed herbs. Place the loaf mixture in the tin.
Cover the loaf with foil and bake in a moderate oven at 180˚C for 40 minutes. Remove from the oven, uncover the loaf and allow to rest for 5 minutes before serving. 
Sauce

Mix together all ingredients, keep tasting and add whatever ingredient needs re-enforcement until quantities are right and no one flavour predominates. Serve on the side with the loaf.

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FOOD FRIDAY - NEPALI CURRY

“It’s the 21st century. It's healthier for us, better for the environment and certainly kinder to be a vegetarian.” - Ingrid Newkirk

News from Nepal several weeks after the deadly quake is not too good… For example, British donations for victims of the Nepal earthquakes are stuck at Catterick Garrison because of tax restrictions imposed by the country’s government. Ten tonnes of everyday items, from men’s shoes to sleeping bags and cooking utensils, is holed up at a church warehouse after Nepal put an income tax of up to 30 per cent on relief goods. Officials claim the tax is necessary so the government can co-ordinate relief efforts but critics say they are simply ‘cashing in’ on the crisis. One hopes that good sense will prevail and relief efforts will reach those most in need.

A delicious, vegetarian Nepalese recipe today:

Nepali Indian Curry

Ingredients

1 kg peeled and cubed potatoes (can substitute other cubed vegetables)

4 tablespoons vegetable oil

2 red onions, chopped

1 bay leaf

1/2  teaspoon black pepper

2 green chillies (removing the seeds will remove some of the heat, if desired)

6 cloves garlic, crushed

2 cm piece of ginger, finely chopped

2 teaspoon ground coriander

1 teaspoon ground cumin seeds

1/2  teaspoon turmeric powder

1 teaspoon salt

6 spring onions, chopped

2 cups peas

6 tomatoes, chopped

1 tablespoon chopped coriander leaves

1 cauliflower, broken into florets

1 can coconut milk (optional)

Method

Peel and dice potatoes into small cubes. Heat oil and fry the onions until golden. Add bay leaf, pepper, chillies, garlic, ginger, ground coriander, cumin seeds, turmeric and salt. Stir in the potatoes and fry until browned. Add spring onions, peas, tomatoes and a cup of hot water. Cook gently for 5-8 minutes. Add cauliflower and cook further until all the vegetables are tender. If using, add the coconut milk and heat through. Serve with rice.

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FOOD FRIDAY - EGG & LEMON SOUP

“Only the pure in heart can make a good soup.” - Ludwig van Beethoven

As winter approaches and the various bugs start lurking around waiting to wreak havoc with our health, it’s important to realise that there are some great foods that boost immunity. Carnosine, a compound found in chicken soup helps the body’s immune system to fight the early stages of flu, research has found.

Here is a traditional Greek recipe, combining the immune-boosting benefits of chicken soup with the rich protein of eggs and the vitamin C-packed goodness of lemons. Besides which, it tastes great too!

EGG AND LEMON SOUP (AVGOLÉMONO)

Ingredients

2 chicken carcasses

1 bunch of celery

1 carrot

2 onions

Salt, pepper, bay leaf, few sprigs of parsley

Chicken Broth from boiled chicken carcasses

2 tablespoons of rice (optional)

2-4 eggs

Juice of 2 lemons

1 tablespoonful plain flour

Method

Obtain the chicken carcasses from your poultry dealer. They have these on hand after filleting chickens. You may also use chicken wings, necks, giblets or cheap cuts of chicken. Break up the carcasses into a few pieces and place in a large saucepan. Wash and clean the celery and chop up roughly, adding it to the pot. Do the same for the carrot and the onions. Add the seasonings and herbs. Cover with water and boil for a couple of hours, adding more water when needed. Once the broth is ready, strain it through a double thickness of muslin cloth and discard the carcasses and vegetables.

Using eggs and lemon is the most usual way for making a typical Greek soup. To make the soup, use 2 or 3 eggs, or only egg yolks (four of them). The most sensitive part of an egg is the white, because it cooks much more rapidly than egg yolks. This is why some cooks use only the yolks. My mother uses the whole egg. Have your ingredients on hand when you are ready to make the soup.

If you are using the rice (my mother doesn’t!), boil it in the chicken broth until it is tender.  Remove the broth from the flame and let it stand. Mix the flour into the lemon juice, ensuring there are no lumps. Beat the eggs in a pyrex bowl, adding the lemon juice little by little, while beating with a whisk. Take one ladleful of broth from the soup and add slowly to the egg and lemon mixture, beating all the while (good to have two people doing this, one beating the other adding the broth). Once enough broth has been added to heat thoroughly the egg and lemon mixture, gradually pour the egg mixture into the soup, stirring constantly. 

Serve immediately garnishing with lemon slices and some chopped parsley.

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VEGETARIANISM OR NOT?

“Do vegetarians eat animal crackers?” - Author Unknown

An acquaintance told us this anecdote the other day: He was at the supermarket shopping and he bought a frozen chicken together with his other grocery items. When he got to the check out, the young cashier looked at the chicken with revulsion and asked the customer to handle the chicken himself and put it in a bag, as she couldn’t do it. Our acquaintance complied and placed the chicken in a plastic bag. He was intrigued enough to ask why. The cashier (a young woman of about 16 years) explained that she was a vegetarian and she couldn’t bring herself to touch a “dead animal”. This intrigued and perplexed our friend who is a staunch omnivore.

Vegetarians do not eat meat, fish, and poultry. Vegans are vegetarians who abstain from eating or using all animal products, including milk, cheese, other dairy items, eggs, honey, wool, silk, and leather. Dieticians agree that it is possible to be a vegetarian or a vegan and meet all known nutrient needs. The key to a healthy vegetarian diet, as with any other diet, is to eat a wide variety of foods, including seasonal fruits and vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes. Sweet and fatty food intake is best limited. Some other terms that may be seen in relation to vegetarianism:
Ovovegetarian - eats eggs; no meat
Lactovovegetarian - eats dairy and egg products; no meat
Lactovegetarian - eats dairy products; no eggs or meat.

Vitamin B12 deficiency is often seen in vegans, as this vitamin comes primarily from animal-derived foods. Vegetarians don’t have a problem as a diet containing dairy products or eggs provides adequate vitamin B12. Vegans can consume fortified foods, such as some brands of cereal, nutritional yeast, soymilk, or other soy products, that are good non-animal sources. Tempeh and sea vegetables are not a reliable source of vitamin B12. To be on the safe side, if you do not consume dairy products, eggs, or fortified foods regularly, you should take a non-animal derived vitamin supplement.

Many cultures and religions around the world espouse vegetarianism as a matter of course and long tradition. An excellent web page on religion and vegetarianism can be found here.  Amongst the lay Westerners, some of the many reasons for being a vegetarian are for health, ecological, and religious concerns, dislike of meat, compassion for animals, belief in non-violence, and economics.

Although I am not a vegetarian, my meat consumption is minimal. I love all sorts of vegetables, fruits, grains, pulses and consume all of these in many ways. The Greek Orthodox faith has several strict fasts throughout the year and what this boils down to essentially is that the faithful need to be vegetarians or vegans during these times. Biologically speaking, human beings have been designed as omnivores. The ancient maxim of Cleobulus, one of the seven sages of ancient Greece, springs to mind: “The mean is best in all things.”

As far as the check out girl is concerned, I respect her vegetarianism and would defend to the death her right to it, however, I think her attitude of “no see, no touch, no think” dead animals is a trifle affected, but after all she is young and she still has to learn a lot about this world and its curiosities…

An amusing and interesting article to read:  “Why I Hate Vegetarians” by Julie Bindel in the “The Guardian” (13/6/2005)