minestrone soup

Leave a comment March 1, 2015 nourishinggrace

This is another great Lenten recipe, relatively simple and easy to prepare. Everyone likes it, and in a family of five, that’s a good thing! This is such a simple soup, most of it’s flavors derived from the spices. Usually we make a big batch of northern beans ahead of time and take out what we need during the week.

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Vegetable Minestrone Soup

Ingredients

3 carrots, chopped
1 onion, chopped
3 cloves garlic, minced
2 zucchini squash, cut small
1 tablespoon fresh thyme
1 tablespoon fresh rosemary
1 tablespoon fresh basil
1 cup cooked great northern beans
1 red pepper seeded and chopped
2 stalks celery, chopped
6-1/2 cups water or vegetable broth
salt and pepper to taste

Preparation

Place onion in large stewpot and sautee until translucent – about 10 minutes over low heat. Add carrots, red pepper, celery and let simmer until soft.

Add water, tomatoes and water, salt and pepper. Let simmer for about 30 – 45 minutes. If you have a pot with a light loose fitting lid, this will be more on the 30 minute range, because steam will escape. With a heavier dutch oven, you can let it cook a little longer.

Plate. Serve. Enjoy.

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The picture below is the leftover version of our soup. We added some brown rice to it, and made it a heartier stew.

As usual, ample sirachi sauce is on hand at all times.

mushroom leek soup

Leave a comment February 25, 2015 nourishinggrace

During Great Lent we eat almost 40 days of soup. Mostly, this is because it’s simpler to prepare our foods in this way.

This mushroom leek soup is one of my favorites – a hearty mushroom soup, made with just a few ingredients. This is easy and nourishing and has many variations.

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Mushroom Leek Soup

serves two as a main course, with a nice big salad!

Ingredients

10 ounces of your favorite mushrooms (we just get the assorted pack with shiitake, cremini and portabello

2 leeks sliced thin, green and white parts

4 cloves garlic, minced

6-1/2 cups water

1 tablespoon chopped fresh thyme

1 tablespoon chopped fresh rosemary

1 teaspoon sea salt

1/2 teaspoon pepper

Optional items:

1 strip kombu / seaweed

brown rice noodles

dash of toasted sesame oil

soy sauce or sirachi hot sauce to taste

you can use any combination of herbs that you prefer, like sage, bay leaf, oregano

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Preparation :

In a pot over medium low heat, add sliced leeks, salt, pepper, rosemary and thyme. Chop mushrooms and place in soup pot. Let the leeks and mushrooms sweat for about 10 minutes. This will draw the water and flavors out of them.

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Add garlic and water. Place lid on pot and let simmer for 30-45 minutes. This really depends on how tight the lid on your pot fits and whether a lot of steam escapes.

5 minutes before ready to eat, add two nests (they come bunched together and it looks like nests) of rice noodles to the mushroom leek soup. You can take it off the heat and place the lid on, or continue to simmer. They will cook either way.

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The final consistency I like is more on the stew side.

You can add any of the optional items or enjoy it as is.

Enjoy.

rise and brine

Leave a comment June 17, 2014 nourishinggrace

“God loves fermentation just as dearly as he loves vegetation” -Ralph Waldo Emerson

My family loves pickles and brined pickles is what draws most people into the wild world of fermentation. They taste delicious, use only a few simple ingredients and are otherwise so low tech that your grandmother can make them! 😉 And really, for me, that’s kind of the point.

We usually don’t prepare our pickle ferments until July, but we went through our last jar, and so I grabbed a bunch of pickling cucumbers at this weeks market.

This recipe is for a more sour pickle and it’s not exactly a recipe. The main ingredient is the brine… Other than that, we use whatever is on hand, but it almost always includes plenty of dill, peppercorns, mustard seeds and lots of garlic… but use whatever your heart desires.

You’ll need clean mason jars and washed hands!

For this recipe we used:

3-4 pounds of pickling cucumbers, unwaxed.

2 heads garlic, peeled

1 large bunch dill or more

black peppercorns

one bunch fresh spring onions

one bunch french radishes – just because we had them!

pinch black peppercorns

pinch yellow mustard seed

6 tablespoons sea salt

64 ounces filtered water

one grape leaf (this helps them keep their crunch!)

For the brine we use 64 ounces of filtered water combined with 6 tablespoons of salt. That translates to a 5% brine. Make that and set aside.

Wash your hands and rinse your vegetables well. The rest is really simple, pack your cucumbers, herbs and spices into the jar. It’s a good idea to pack them tight – really push them in so that they do not begin to float when you add the brine. Add the brine to above the level of the vegetables.

Place lids on loosely so that they can breathe. You’ll notice in a day or so that they start to bubble. This is the fermentation. Sometimes it will even over flow a little bit onto the counter so I place mine of a towel.

If it is warm weather and your kitchen temperatures are above 77F the fermentation will take just a few days, so you’ll want to check them daily and move to the fridge once they are to your liking.

The more I ferment the more I am inspired at the subtle interconnectedness of everything around us. Each fermentation is a unique manifestation of your hands and your kitchen and your vegetables and your environment. Even if we ferment with the same recipe yours and mine will be unique in their own subtle way…. and yes, we are just talking about pickles, but still…whether microbial or human, it’s all about community and harmony and relationships.

Lenten Greek Bean Salad – Fassolia Salata

Leave a comment February 28, 2014 nourishinggrace

“But unless humility, simplicity, and goodness adorn our lives, and are associated with prayer, the mere formality of prayer will avail us nothing. And this I say, not of prayer only, but of every other outward exercise or labor undertaken with a notion of virtue.” —Saint Macarius

Lenten menus tend to feature beans…. lots and lots of beans.

We have two favorite local Greek restaurants, The Plaka and Nostos. For any locals, this dish is inspired by our local Greek Restaurant in Tyson’s…. Nostos which has a wonderful menu with some very traditional dishes, way beyond gyros and souvlaki. The recipe below is modified from the one found in Foods of the Greek Islands, by Aglaia Kremezi, which is more of a salad with a dijon mayonnaise base than this version.

In every recipe in which you use dried beans, take the time to soak them- either in plain water or even better, with a tablespoon of apple cider vinegar added to the the beans and water. That this is similar to the traditional methods your grandmother or great-grandmother might have done. They knew a thing or two about cooking and those traditions, well…they lend to maximum digestibility and nutrition.

Traditional peoples whose cuisines were based on legumes prepared them with great care. Beans are soaked for long periods before they are cooked – some varieties in acidic water and some in neutral or slightly alkaline water. The soaking water is poured off, the beans are rinsed. As the beans cook, all foam that rises to the top of the water is skimmed off. Such care and preparation in cooking ensures that the beans will be thoroughly digestible and all the nutrients they provide well assimilated, because such careful preparation neutralizes phytic acid and enzyme inhibitors and breaks down complex-sugars. (Nourishing Traditions)

How did they know this without nutrition fact panels? One reason might be that at that time their food supply had not become so laden with toxic and artificial chemical ingredients and sugars – so our ancestors actually knew how foods made them feel on a more subtle level than do we. They had a cleaner more pure food supply, so their bodies – not having the daily nutritional noise and non or even anti-nutrition -coursing through them -knew when something didn’t sit right. We, on the other hand, are fairly used to not feeling nourished, so it just goes unnoticed.

Soaking also allows the beans to be more agreeable in other ways (if you get my drift!) because it helps break down some of the more complex sugars which are gas causing.

Especially for those larger kidney, northern whites, chickpeas and black eyed peas, a good soak is in order. Soaking your beans does the beans and yourself a favor. First of all, dried beans are a fraction of the price of those canned, so in big families this is a budgetary boon. Further – the soaking neutralizes phytates and enzyme inhibitors that bind the nutrition of the bean, such that we can not absorb it… in some cases, large amounts of phytates can bind to the minerals in the rest of our meal and making them unavailable.

One other note- canned beans do not offer the same benefits as soaking. Canned beans are high in sodium are canned under very high pressures. This does not neutralize phytates and the danger is that such processing denatures proteins and other nutrients at the same time. We do use canned beans in a pinch, but sparingly.

Ingredients:

2 cups dried white beans (great northern work well), soaked over night and drained

1/2 cup finely diced shallots, red onion or spring onions

1/3 cup chopped flat leaf parsely

1 garlic clove minced

3-4 tablespoons lemon juice

salt and pepper to taste

optional: 1/4 cup olive oil

Preparation:

Place beans in large pot with cold water covering them by 2-3 inches. Bring to a boil, reduce heat to low and simmer for about one hour or until tender.

Combine the beans and remaining ingredients in a large bowl. Stir well and let sit for the flavors to combine (about 1 hour).

Serve as a side dish to your favorite meal.

sauerkraut

Leave a comment February 15, 2014 nourishinggrace

“I have come to the conclusion that the most important element in human life is faith. If God were to take away all the blessings, health, physical fitness, wealth, intelligence, and leave me with but one gift, I would ask for faith— for with faith in God, in God’s goodness, mercy, love for me, and belief in everlasting life, I believe I could still be happy, trustful, leaving all to God’s inscrutable providence.” —Rose Kennedy

Most people would agree that we live in a germ-ophobic country. YET, all around us and within us there is a microscopic world, things invisible – an interconnected multitude of fungus and bacteria. (uh-oh…) From the beginnings we coexisted with these little organisms; we even harnessed their help to age and preserve our food without refrigeration. However, when Louis Pasteur uncovered the role of bacteria in disease, (which is a great thing!) we began to fear them as dangerous enemies and in fearing them we forgot about their role in health.

Not all bacteria and fungi are bad.

In our modern antiseptic world, it can take a leap of faith – and maybe even a little science – to calm our fears, reacquaint ourselves and get comfortable with the microcosmos around and within us. A little reminder that the world God created is good (it was also raw and unpasteurized, by the way!) and that I can rely on that whole food creation -more than food scientists and industry- for the plentiful nourishment of my family! You know what? So can YOU!

The word sauerkraut is German for “sour cabbage” – but the French call it choucroute. Whatever you call it, sauerkraut is probably to most widely known fermented food behind, pickles, olives and yogurt.

Probably the most widely known sauerkraut is Bavarian style, which is shredded cabbage, salt and seasoned with caraway seeds. Some other German styles use juniper berries to season the kraut.

A word on the nutritional virtues of sauerkraut.

Fermented sauerkraut is not only pre-gested thereby making it’s nutritional profile more bioavailable, it is also low in calories, high in fiber, and is a good source of vitamins K, C and folate and also the minerals potassium, calcium, magnesium, copper, manganese and iron. It has a great profile of antioxidants and is anti-inflammatory. Cabbage is exceedingly nutritious on it’s own merits, but let it ferment and it’s full potential is silently revealed.

Studies that “analyzed cabbage before and after fermentation to see how the elements had changed found that the glucosinolates in cabbage dissolved into a class of enzymes that have been shown in prior studies to prevent cancer.” (Preventdisease.com)

But that’s not all! Sauerkraut also helps to maintain the acid/base balance of the body, helps to regulate blood sugar levels making it useful for hypoglycemics and diabetics and has been associated with preserving ocular health.

Like all ferments, sauerkraut is high in naturally occurring lactic acid which helps maintain a healthy acidity in the large intestine, thus creating an environment that is hostile to parasites and yeast but comfortable for good bacteria.

Ready to give it a try?

Fermentation takes neither much time, or effort. It’s a great way to add great nutrition to the table, and making it yourself is a real money saver when you’re on a budget and feeding a large family.

It’s super nourishing, unassuming and delicious. We eat it because it tastes great. On it’s own, adorning a brat or hot dog, or even as a great garnish on a wintery day’s BLT. You can buy sauerkraut in the store, but if you want all the benefits of the ferment, then it’s best to look for small batch, artisinal, organic, lacto-fermented varieties that are also non-pastuerized.

Michael Pollan says about fermenting, “Koreans, who know a thing or two about fermentation, distinguish between the “tongue taste” of various foods and the “hand taste“. Tongue taste is a simple matter of molecules making contact with taste buds – the kind of cheap and easy flavors any food scientist or food corporation can produce. Hand taste is the far more complex experience of a food that bears the indelible mark – the care and sometimes even the love – of the person who made it. The sauerkraut (and most anything else) you make yourself will have hand taste.”

That makes a lot of sense here at Nourishing Grace, because the word nourish is quite beautiful and comes from the latin nutrire, which means to feed or cherish, to preserve, look after or suckle. That implies a “hands on” relationship!

“Better is a dish of herbs where love is than a fattened ox and hatred with it.” —Proverbs 15: 17

Of all our nourishment let it be rooted in goodness and love as we prepare and enjoy our meals with loved ones at the table!

how to make your own sauerkraut

Equipment

1 – 1 gallon Ceramic crock or wide mouth mason jar

plate or plastic that will fit inside

ingredients for sauerkraut

2 medium heads fresh cabbage (fresh local cabbage is the best because of it’s higher moisture content the salt will draw out more water for the brine.

3 tablespoons sea salt

process

chop or shred the cabbage. We use a food processor

As you process the cabbage, place in bowl and sprinkle salt on each layer. The salt osmotically draws the water out of the cabbage. This becomes the brine in which the cabbage ferments without rotting.

mixing the sauerkraut

Mix the ingredients together and you can either pound the cabbage, or massage with good firm squeezing. That will all serve to draw out the brine. You can also mix it and leave it for a half an hour and then start the pounding or massaging.

massaging the cabbage

Transfer the mixture to the crock or mason jar. Tamp it down firmly. You can use a tamper or your fist. I use my hands. Push the cabbage below the brine level. Fermentation works because the vegetables stay below the brine. So in this oxygen deprived environment, anaerobic, only the good bacteria are able to survive and thrive. Place a clean weight over in the crock over the cabbage to keep it down. This can be a smaller jar with water in it.

To be honest, I do not always use a weight. My ferments are always on the kitchen counter, so I wash my hands and push it beneath the brine several times a day. But if you are not able to do that, it’s best to use a weight.

The sauerkraut will develop at a rate directly correlated with temperature. At 45 Fahrenheit, fermentation is very slow, at 90 Fahrenheit it is notably faster. Lower temperatures, in the 70 Fahrenheit range make a superior kraut.

After 3-5 days, give the sauerkraut a taste.

See if it suits you. Some people love the flavor of an immature green kraut. If it’s not the flavor profile you want, let it sit longer for the flavors to develop. Once it is to your liking, place in smaller jars and move to the refrigerator or other cool spot (like a root cellar). The slows down the fermentation process.

Taste-testing the developing sauerkraut has become my daughters job and her taste buds are definitely evolving. We currently have a jar of sauerkraut that has been on the counter for three weeks. We are using it, but she has not asked to have it moved the fridge. Surprisingly it has not gotten very very sour, just more delicious.

There are many ways to enjoy your kraut, most recently we had ours atop BLT’s served on a great sourdough made during the big snow storm.

sourdough BLT with sauerkraut

Sources:

Katz, Sandor Ellix. The Art of Fermentation: An In-Depth Exploration of Essential Concepts and Processes From Around the World. White River Junction, VT: Chelsea Green Pub., 2012. Print.

“What Are The Benefits Of Sauerkraut Juice?”. Livestrong.Com

Ten Reasons to Eat Fresh Unpasteurized Sauerkraut | Vitality Magazine | Toronto Canada alternative health, natural medicine and green living

fish broth

Leave a comment December 6, 2013 nourishinggrace

“The proof of love is in the works. Where love exists, it does great things. But where it ceases to act, it ceases to exist.” —Saint Gregory the Great

This is a simple fish broth and it’s also a very inexpensive one too. In fact, fish broth can be the least expensive for you to make. Just make a call to your local fish monger or supermarket and ask them to put aside any carcasses for you from the day. Chances are they’ll charge you 50 cents to a dollar for it, or just let you have them for free! For vegetarians, this is a great way to add the benefits of bone broth in to your diet.

Fish broth has a delicate flavor but strong smell when it is cooking.

It’s a good idea to avoid the larger fish when making broth – this is due to the probable build up of mercury in the larger varieties like tuna.

Ingredients:

2 medium fish carcasses or several fish heads – such as rockfish, snapper, or turbot
1 small head celery
1 medium onion cut into fourths
2 carrots
1 small head garlic, washed, not peeled but cut in half
1 teaspoon black pepper corns
3 quarts cold water
juice of one lemon

Place all ingredients except lemon in stock pot. Bring to boil and skim. Simmer covered for 3 hours. Remove from heat, strain add the juice of the lemon and use or store. It is important not too cook with the lemon, but add it at the end as if you cook with the lemon that will impart a bitter flavor to the soup.

vegetable . mineral . broth

6 Comments December 4, 2013 nourishinggrace

“Solitude, prayer, love and abstinence are the four wheels of the vehicle that carries our spirit heavenward.”

Saint Seraphim of Sarov

“Vegetarian cooking, for both health and spiritual reasons, has been rediscovered and has attained wide prominence. In the cooking at monasteries, this goes a long way toward sustaining and encouraging the positive trend we see today. Besides, a vegetarian meal— when well prepared and attractively presented at the monastic table— has a charm all its own. I am sure the same can be said of other vegetarian tables around the country and around the world.” (Brother Victor-Antione d’Avila Latrourette)

This broth is a fasting staple in our home, and when the seasons of the Fasts approach we double and triple this recipe into mason jars in order to have ample stock on hand. It simplifies our Lenten meal preparation, and as you can imagine, that is a great blessing!

In this age of take out and hurried cooking making your own stock may seem like a bother, but your meals will have greater flavor and nourishment if you do!

The preparation of this nourishing mineral rich broth requires no fancy equipment or culinary skills. It is a recipe we appreciate for it’s ease of simplicity, wholesome monkish frugality and great flavor. All the ingredients are very rough chopped into large chunks, and allowed to simmer for a few hours. The result is a sweet tasting, aromatic broth. It’s just that easy.

Vegetable stocks tend to have less body and texture due to the lack of gelatin and fat, but with the combination of sweet potatoes, garlic and leeks, this broth is unapologetic fresh, nourishing and delicious. The addition of the kombu adds valuable trace minerals to this exceptional vegetable broth. (Kombu is available in the asian section of most grocery stores.)

We load our pantry with this mineral broth during fasting seasons and it is the base for almost everything we cook from rice, to lentil soup to minestrone.

This recipe is inspired and adapted from The Cancer Fighting Kitchen : Nourishing Big-Flavor Recipes for Cancer Treatment and Recovery by Rebecca Katz who says, “This rejuvenating liquid, chock-full of magnesium, potassium, and sodium, allows the body to refresh and restore itself.”

Vegetable . Mineral . Broth

Ingredients

As always, source the best ingredients available and affordable to you. Organic is the best option since this recipe calls for the peels of the vegetables – since that is where many minerals reside, but it is also where pesticide residues can be found.

1 pound unpeeled carrots, cut into thirds
1 unpeeled yellow onion, cut into chunks
1 unpeeled red onion, cut into chunks
2 leeks, white and green parts, cut into thirds
1 bunch celery, including the heart, cut into thirds
4 unpeeled red potatoes, quartered
3 unpeeled sweet potatoes, quartered
1 unpeeled garnet yam, quartered
1 head garlic, halved
1 bunch fresh flat-leaf parsley
1 8-inch strip of kombu or Nori
10 black peppercorns
4 whole allspice or juniper berries
1 bay leaf
8 quarts cold, unfiltered water 1 teaspoon sea salt (to taste)

Preparation

Rinse all of the vegetables well, including the kombu. In a 12-quart or larger stockpot, combine all of the ingredients with the water (2 inches below the rim), cover, and bring to a boil.

Decrease the heat to low, and simmer, for about least 2 hours. As the broth simmers, some of the water will evaporate; add more if the vegetables begin to peek out. Simmer until the full richness of the vegetables can be tasted. Strain the broth through a large, coarse-mesh sieve add salt to taste. The strained solids can be composted.

Let cool to room temperature before refrigerating or freezing.

You can drink this warm from a cup like tea or use it as the base for soups and rice.