Welcome to Eat Well Every Day

Welcome to Eat Well Every Day!

I've spent years researching nutritional information, food ideas and recipes, because cooking and eating - especially with family & friends - are some of life's great pleasures. And guess what- healthy food doesn't have to be boring! It can be exciting and delicious!

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Showing posts with label bones. Show all posts
Showing posts with label bones. Show all posts

Wednesday, June 1, 2011

Stocking Up for Winter

With the colder weather upon us, at least in the southern hemisphere, it’s time to think about simple warming foods like soups and stews that use fresh ingredients complemented by what you’ve got stashed in your pantry and freezer.

As well as a recipe for chicken stock, I’m going to tell you a way to preserve garlic, a tasty mushroom spread, and the easiest way to keep fresh ginger fresh

Making Stock

As discussed in my previous post, good home-made stock is a great basis for just about any type of soup, and can also add a depth of flavour to stews, casseroles and gravy. Making stock takes time, but it’s pretty easy, and the results, as well as being full of minerals and flavour, are much cheaper than the ready-made stuff. You need to allow time for the stock to cook, and time to drain it, so it’s a good idea to start the night before. You also need a deep enough stockpot to take up to six litres of liquid, plus all your meat and vegetables. It’s best if it’s a heavy based one, but I’ve managed for several years with a cheap stainless steel pot that always feels too light, but does the job.

It's possible to make beef stock, but that involves a LOT more time and some very big bones, so I very seldom make it. Chicken stock is a great all-rounder. It's also possible to make a vegetable stock, but it isn't worth the effort - it doesn't keep well, and it's easy enough to make fresh each time.

Basic Chicken Stock

2 kilos (5 lbs) of chicken necks (very little meat) or chicken drumsticks (lots of meat)
large handful of salt,
3 or 4 bay leaves
8-10 black peppercorns
Celery leaves
3 large onions, skin on, cut in half
4 carrots chopped in quarters
3 or 4 garlic cloves, peeled
1 tablesp white wine or vinegar (helps to dissolve the minerals in the bones)
5 litres of cold water.

Put all the ingredients in your stockpot, bring to the boil and allow to boil vigorously for 10 minutes, then turn down and simmer for an hour. If using the chicken drumsticks, now is the time to pull them out and strip of all the meat, then throw the bones back in and simmer for another 45 minutes. The chicken necks can just be simmered for the whole time. Keep an eye on the pot that you don’t lose too much liquid from evaporation.

When the simmering is done, turn off and allow to cool slightly while you put together your draining set up. You need a large colander, balanced over a pot big enough to take the approximately 3½ litres of stock. Pour the contents of the stockpot careful into the colander, scooping all the solids in as well. Cover and leave for a couple of hours, overnight is good, for every drop of goodness to drip through.

Throw all the solids into your compost bin, put the stock back on the stove and bring to the boil. Let it boil vigorously for at least five minutes to sterilise it, then pack it while hot into freezer containers. Any fat in the stock will rise to the surface and solidify in the freezer, and can be scraped off before you use your delicious and nutritious stock.

Hint: Keep a bread bag in the freezer and every time you prepare vegetables for a dish, put the trimmings in the bag. (Don’t use potatoes or potato peelings, they make the stock taste muddy.) Tops and tails of carrots, the outer skin of onions, the coarse ends of celery, and in particular celery leaves, are all good, and provide the basic aromatics for your stock. When you buy a bunch of celery, cut the leaves off immediately to stop the plant transpiring and losing its crispness. The leaves add valuable minerals – calcium, magnesium, potassium and sodium – as well as flavour to your stock.

Keeping garlic in the freezer

Recently my local greengrocer had an over-supply of garlic and was offering 5 heads for $1. That’s way more garlic than I usually buy, especially in this rainy weather, when I’ve had garlic – the natural antibiotic – go mouldy! But I reasoned it should be possible to freeze garlic, and after a bit of Googling, I found several suggestions. Here’s my favourite. It takes a bit of chopping, but you have instant garlic.

Chop the garlic cloves roughly and put in the blender or food processor with some oil – about 1/3 cup to a cup of chopped garlic. This is vague I know, but it’s a matter of how much oil you think is just right. You don’t want it too runny but not too dry, as the oil helps prevent the garlic drying out. Whizz the mixture until it looks chopped enough for you. Decant into small airtight containers, label and freeze.

The neat thing about this method is that the mixture doesn’t freeze completely solid. It’s easy to scoop out as little or as much as you want without thawing the garlic. If you’re the sort of person who uses lots of garlic butter, simply replace the oil with butter. I would increase the proportion of butter to garlic, probably to 1:1. It’s all a matter of taste. Either way, you get all garlic’s health benefits – the antioxidants and polyphenols – especially allicin – that protect the heart and circulatory system and lower LDL cholesterol. To say nothing of it’s magnificent flavour!

Savoury mushroom spread

The same greengrocer had an abundance of white mushrooms, also very cheap, so I bought about 1 kilo (2lbs). As mushrooms are very light, you can imagine what a large lot that was. What I had in mind was a similar trick to preserving the garlic – some way to freeze the shrooms so they would be delicious when defrosted. I found this recipe in an old paperback on preserving. It was intended for wild fungi picked in the early morning from a dew-laden field, but it worked just as well for my cheap urban shrooms.

4 cups chopped mushrooms
1 cup chopped onion
At least 1 clove garlic, chopped fine or minced
1 tablesp olive oil
1 teasp soy sauce
1 teasp dried savory or rosemary
1/2 teasp dried thyme or oregano
1/4 teasp nutmeg
1/8 teasp black pepper
a few grinds of coarse sea salt

Sauté the onion and garlic gently in the oil. When the onion starts to soften, add the mushrooms and cook over low heat for about 5 minutes. Add the remaining ingredients and simmer about 10 more minutes over low heat.

Decant the hot mixture into small air-tight containers, label and freeze. This is good on toast, as a sauce for steak, chops, sausages – anything that would be improved with a dollop of mushrooms. It goes well in an omelette, and is handy for boosting the flavour of soups and casseroles.

Freezer-fresh ginger
Keeping ginger in the freezer is ridiculously easy. Simply cut the ginger rhizome into chunks about the size you would normally use. Leave the skin on, and wrap each chunk in cling wrap, then drop the chunks into a ziplock bag, or a handy bread bag. You can peel and grate or chop your ginger chunk while it's still frozen. (Don't defrost it - it goes soggy and uncooperative.)

Friday, January 22, 2010

Calcium – moo-ve away from dairy and still have strong bones

As an older woman in a family where the women have typically fine bones and tend to develop osteoarthritis and even osteoporosis, I’ve been aware for many years of the need for adequate calcium in my diet.

But it isn’t just older women who need sufficient calcium circulating in their blood for physiological functions like blood clotting, nerve conduction, muscle contraction, enzyme activity, and cell membrane function. We all need it, from babies to elderlies, boys and men as well as girls and women.

Pregnant women need to get enough calcium for their own body's needs, as well as those of the baby developing inside her. And young children need plenty of calcium in the first five years of life to build their growing bones and teeth, as well as their central nervous systems.

And when it comes to building strong bones, the more calcium laid down before the age of 35, the better structure there will be to deal with later deprivations. After about 35, the depletions are greater than the additions when it comes to calcium and bones.

Although it’s well-known that women are at risk of osteoporosis after menopause, when oestrogen’s protective power is removed, it’s not so well-known that men can get osteoporosis, too. In either case, when the dietary intake of calcium is too low to maintain normal blood levels of calcium, the body draws on calcium stored in the bones to maintain normal blood concentrations, and after many years, this can lead to osteoporosis.

However, our bones can be strengthened right through to old age with a good calcium-rich diet and resistance exercises.

Cheese, Yoghurt, Milk (and Dairy Milk Chocolate)

Dairy farmers, food manufacturers and chocolate companies would like us to believe that dairy products are the best sources of calcium. And, as one who grew up in a dairying state that produces some of the world’s finest cheeses and ‘gourmet’ cream, and who still has a soft spot for dairy farmers (and for a chocolate company that promotes the “glass and a half of full-cream dairy milk in every block”), I have to admit they have a point.

But dairy products are not the best sources of calcium, and they are generally high in fat – at least all the good tasting ones are! Then there’s the problem of lactose–intolerant people and vegans. How are they to get enough calcium without going to supplements?

Strangely enough – the same way as dairy cows do!

Eat Green for Good Calcium Intake

I’m not suggesting we all get down and attempt to graze our lawns or the grass in our local park, but it turns out that bright green and dark green vegetables are the best way to eat calcium.

There are some non-green foods (apart from dairy), but green is go when you’re chasing calcium.

Excellent sources of calcium include spinach, turnip greens, mustard greens and collard greens. Very good sources include Swiss chard (silverbeet), kale, basil, thyme, and, surprisingly, peppermint leaves.

(For an in-depth look at the health benefits of Swiss chard, see my article Swiss Chard - Phytonutrient Power for Diabetic and Bone Health. )

Good calcium sources include romaine lettuce, celery, broccoli, fennel, cabbage, green beans, Brussels sprouts, asparagus, oregano, rosemary, parsley, kombu, and kelp.

Non-green foods that have surprising amounts of calcium are blackstrap molasses, almonds, Brazil nuts, hazelnuts, sesame seeds, garlic, tofu, oranges, summer squash, crimini mushrooms, dill seed, cinnamon and dried figs.

So, to the recipes. Although I’ve just finished up the last of a delicious home-made spanakopitta, in which lots of dark green silverbeet combined with three types of cheese for a calcium-rich savoury dish, I won’t give that recipe, as it would discriminate against people who don’t eat dairy. Instead, I offer these:

Stir-Fried Green Vegetables with Tofu and Almonds

This is a basic stir-fry in which you use as many different green vegs as you have in the fridge, together with garlic, ginger, tofu and almonds. All the quantities are estimates.

  • About 500 grams (1 lb) of green vegs – broccoli, broccolini, bok choy, choy sum, spinach, silverbeet, washed dried, stems cut into similar sized pieces, & leaves roughly torn
  • 2 cloves of garlic or more if you like it, crushed,
  • 250 grams (8 oz) firm tofu, in small cubes,
  • 2 teasp finely grated fresh ginger,
  • 1 tablesp soy sauce or tamari
  • About 2 tablesp cooking oil (a biggish slurp)
  • 1 teasp sesame oil
  • 2 tablespoon of almonds, can be blanched & slivered or left whole

Heat the oil in the wok and add the ginger and garlic. Cook over high heat for a minute, stirring. Add tofu cubes and stir-fry for about 3 minutes. Remove tofu with a slotted spoon and keep warm.
Add the vegetable stems to the hot oil and stirfry for one to two minutes (no more). Add the leaves and wilt them in the hot oil. Toss in the almonds. Toss the tofu cubes back in and pour over the soy sauce/tamari and the sesame oil. Toss all together to combine and serve immediately on steamed rice or noodles.
Serves 4

Provençal Parsley Soup

This is one to make if you have masses of parsley growing in your garden, or have just bought a huge bunch of it at the market. This is another with estimates for quantities.

  • About 800 grams (1½ lb) mashing potatoes, peeled and cut into small cubes
  • A very large bunch of parsley – at least several handfuls when chopped
  • About 2 tablesp butter or olive oil
  • Garlic (optional, but if using, put in at least 2 cloves, crushed)
  • Stock to just cover potatoes, with more kept hot
  • Salt & pepper

Cook potatoes in as little stock as possible until soft enough to mash. Mash or puree with the garlic and the butter/olive oil. Mix in the chopped parsley, and simmer with a little extra stock for five to 10 minutes.
Adjust seasonings, add more hot stock if soup seems too thick. Serve with crusty bread.
Serves 4

Buon Appetito!