Showing posts with label food. Show all posts
Showing posts with label food. Show all posts

Ghee

Ghee, aka clarified butter, is a non-vegan type of butter. It is unlike regular butter because the water and milk and casein / protein solids are removed through a controlled heating process that resembles boiling. Ghee may derive from butter of cows, goats or buffaloes. However, A2 cow milk is considered the best. A2 is best for those with A1 beta-casein intolerance.


Benefits of ghee

  • Ghee is suitable for lactose intolerant diets (because the milk fats are removed).
  • Ghee has a high smoke point of roughly 232-251 C (or 450-485 F). This is much higher than that of butter at roughly 120-175 C (or 250-350 F). An advantage of this higher smoke point is that the ghee does not burn as quickly as does butter when cooking something like eggs for instance. It can even be used for deep frying.
  • Ghee has a long shelf life and does not need refrigeration.
  • Ghee is good for digestive health. It has the highest known amount of butyric acid which improves nutrient absorption. This is especially good to resolve colon issues. Colon problems often compromise one's ability to process and absorb butyrate normally (from fiber). It also helps to improve bile production to improve your digestion of fats and in turn improve nutrient absorption from fats. Who knew?! Ghee is even prebiotic because short-chain fatty acids (SCFA), which butyric acid is, are prebiotic by nature.
  • Ghee improves insulin resistance thereby normalizing blood sugar levels. It is fascinating to note that ghee actually reduces the glycemic index of meals.
  • Ghee is also a source of 
    • vitamin K2 and D, both of which promote good bone health.
    • omega 3 fatty acids, which can reduce bad cholesterol.
    • vitamin A. It provides lutein which promotes good eye health, and even blocks macular degeneration.
    • vitamin E
  • Ghee boosts energy. This is because its butyric acid is a short-chain fatty acids (SCFA) which the body readily uses as a source of energy immediately, ie rather than gets stored (the way long-chain fats do). In other words, it is not fattening. In fact, ghee promotes fat loss in that it moves fat from stubborn parts of your body.
  • It is even anti-carcinogenic.
  • Other reported benefits include heart health, boosts brain function.


  • Its topical use is lips and skin loving. Specifically, it is hydrating, softening and reparative.


Uses

A rule of thumb is that you can use 2 to 4 tsps of ghee daily, regardless of gender, body type, age or fitness level. While ghee is a fat burner, excessive amounts can be fattening.

  • Cooking butter substitute. (NB. The only exception is baking when you want lightness, fluffiness or flakiness. This is because the steam produced by the butter's evaporating water is responsible for those effects.)
  • Body butter
  • Lip balm
  • Eye cream to reduce dark circles, thanks to its vitamin E content.
  • Frying (without smoking), sautéeing, etc
  • Drizzle over rice, breads, toast, curries, stews.

Never use ghee as follows.

  • Do NOT combine ghee with curds or (equal parts of) honey. The combinations are considered unhealthy.


You will need

  • unsalted butter. Butter quality matters. For instance, Irish butter renders far more delicious ghee than Crisco. While you can use salted butter, unsalted is preferable because the salt will be more intense in the ghee and that might not go well with everything you want to cook.
  • heat
  • heat resistant strainer
  • cheesecloth (about 4 layers) inside of a heat resistant strainer over a heat resistant container


Steps

  • On a stove top, heat butter in large pot. Stir gently.
  • You should see the first milestones: 'giant' bubbles. These bubbles are caused by the water that is forcing its way up through the fats as it boils in the lower level.
  • Watch for another milestone: a foam of roughly 1/4 inch that sits on top of the fat, usually for a few minutes (roughly 3 to 4 minutes). The foam looks like runny ice cream. Each batch is slightly different. On that basis and depending on the butter composition, the foam may or may not cover the entire yellow surface of your fats. It is a combination of proteins, sugar and air. Stop stirring at this point.
  • Turn up the heat slightly to encourage more of the larger bubbles. The larger bubbles should become more vigorous to the extent that they even push the foam outwards to the edge. The water is now escaping rapidly and you will no longer see the fine foam being produced.
  • Eventually, you should see another milestone: the creamy appearance of the foam is dissipating as it begins to sink (where they will ideally stick to the bottom of the pot). Also, bubbles consist more of oil, which is unlike before when the bubbles were primarily water. Drag the strainer across the surface to skim off the foam. 
  • Milestone: the color should become increasingly yellow as the white milkiness separates. Your objective at this point is to see the bottom of the pot without the opacity of white milk solids.
  • Remove the pot from the heat source entirely when you have reached your final milestone: the milk solids have settled and caramelized. The caramelization is highly desired because it imparts a slight nutty flavor (and a deeper golden color).
  • While still hot, you may pour ghee through the cheesecloth. The cheesecloth will trap remaining milk solids that are still suspended in the butter.
  • To prevent rancidity, store in dark, airtight and cool conditions.




CONTENT RELATED TO GHEE

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Gallo Pinto

Gallo pinto, whose literal meaning in Spanish is 'spotted rooster', is popular Latin American dish. In fact, it is even a national dish and the most typical breakfast of countries like Costa Rica. It is a stir fry dish with pre-cooked white rice and kidney beans, along with other condiments like garlic, sweet red bell pepper, cilantro, onion and any local type of Worcestershire Sauce.
  • Prepare a master batch of plain beans with remaining bean water or 'caldo'. The beans remain alone in a refrigerator until you are ready to use small portions of it for breakfast. Use either red or black kidney beans. 
    • As an option to soften dried beans for the sake of reducing cooking time, soak dried beans over night.
    • Cook until soft but not to the extent that they could disintegrate when stir fried.
    • Store alone in a container in the refrigerator for up to about 3 days and until you want to use portions of it for each day's stir fry.
  • Prepare the rice and set aside for up to about 3 days in the refrigerator.
    • Select rice that is graded 90% or higher.
    • Rinse 
    • boil in 1.75 times more water
    • Add roughly 1 tbsp cooking oil per cup of rice
    • roughly 1 tsp salt per cup of rice
    • Less common option. malted vinegar
  • Prepare the vegetables each day fresh before making the stir fry to be eaten. Finely chop vegetables. Set the onions and garlic aside from the other condiments because you need to add them to the stir fry at different times of the cooking process.
  • Stir fry ingredients of the day.
    • Add onions and garlic to frying pan with oil for a few minutes until the flavors and aromas are released
      • onions, small-sized per cup of precooked beans. 
      • garlic, 2 cloves of garlic per cup of precooked beans
    • Add a cup of beans
    • Add 1/2 cup of the caldo, ie the liquid that remained in the pan when boiling the beans. Optional as some people prefer the dish to be drier.
    • Add Worcestershire sauce to taste. Roughly 2 tbsp per cup of beans
    • As an option, add malted vinegar
    • Allow to simmer to allow some of the liquid to evaporate before the next step.
    • Add and stir in roughly 3 heaping cups of pre-cooked rice
    • Add other ingredients
      • fat, most people typically use about 1 tbsp of butter or margarine. However, I use about half of that weight in olive oil.
      • sweet pepper, half per cup of beans.
      • finely chopped cilantro OR culantro cuyote, about 4 tsp per cup of beans
      • pinch of powdered black pepper
      • oregano
  • As an optional side dishes
    • fry slices of ripe plantain. The plantain should
    • slices of avocado
    • Non-vegan additions usually include a fried egg



CONTENT RELATED TO GALLO PINTO



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Tortillas

Earlier, I made pink pancakes. This is an alternative for a savory breakfast.


Green (spinach) tortillas

Here is how I made spinach tortillas. Variations to this are regular white or yellow corn tortillas ... but with 

  • thyme
  • grounded dahl lentils (which BTW was absolutely phenomenal with sauerkraut that had a generous mix of greens and vegetables and a sprinkling of nutritional yeast.)

I blended spinach leaves very well with water. With that, I combined the (corn) flour and oil.

I rolled the dough into balls.
I placed each ball inside of a clean food plastic bag (with one side slit open).
I used the bottom of a pan to flatten the tortilla.
I used a silicone spatula to spread oil onto a frying pan very thinly.
Once the pan was very hot, I slapped a tortilla onto the pan.

CONTENT RELATED TO TORTILLAS

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Bajan Conkies

Barbadian or Bajan conkies are popular every year during the month of independence (30th November). It is a corn-based type of steamed dumpling that derives from the Ghanaian dish 'kenkey' (a similarly prepared dish).


Ingredients

1 lb pumpkin

2 cups / 150 g dried coconut

1 medium sweet potato

1 cup / 110 g or a bit more yellow cornmeal (or coarse yellow corn flour)

1.2 cup / 110 g sugar

1/4 tsp nutmeg

1/2 tsp spice

2 oz raisins

3 oz butter

(1 cup milk)

8" x 8" banana leaf sections


Steps

  1. Mix all ingredients (except the fat and milk) in a large bowl.
  2. Add the the fat and milk. Mix thoroughly by hand to combine. You should have a viscous mixture that slowly drops off of a spoon. Add more flour if the mixture is not thick enough; add a bit more milk if it is too thick.
  3. Fresh green Banana leaves are traditionally used to wrap the conkie batter. If you have these, use a sharp knife to strip leaves from the central vein. Then briefly singe the leaves over an open flame to make them more pliable. Cut the leaves into individual 8" squares.
  4. Spoon 2 to 3 tablespoons of the batter into the centre of the pliable banana leaf. Fold the leaf around the mixture, taking care not to rip the leaf.
  5. Steam the conkies on a rack or thick bottom veins of the banana leaves over boiling water in a large saucepan for 1 hour or until they are firm.
  6. Mix all ingredients (except the fat and milk) in a large bowl.
  7. Add the the fat and milk. Mix thoroughly by hand to combine. You should have a thick mixture that drops slowly from a spoon. Add more flour if the mixture is not thick enough; add a bit more milk if it is too thick.
  8. Fresh green Banana leaves are traditionally used to wrap the conkie mixture. If you have these, strip leaves from stalk with a sharp knife then briefly singe them over an open flame to make them more pliable. Cut the leaves into individual 8" squares.
  9. Spoon 2 to 3 tablespoons of the mixture into the centre of the banana leaf. Fold the leaf around the mixture, taking care not to rip the leaf.
  10. Steam the conkies on a rack or thick bottom veins of the banana leaves over boiling water in a large saucepan for 1 hour or until they are firm.



CONTENT RELATED TO BAJAN CONKIES

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Water Kefir

Homemade kefir water is a good way of getting probiotics into the digestive tract.  Like yogurt, it is a fermented food. However, it surpasses yogurt in that, unlike yogurt whose culture lives in the gut for a limited time (roughly 24 hours because yogurt is food for your gut's bacteria), kefir is a colony that continues to survive in your gut and therefore offers a longer term probiotic solution (than yogurt). It is also difficult to kill. For instance, antibiotics can not kill it completely. Furthermore, kefir offers considerably more protein and beneficial bacteria than yogurt. As you will see below, water kefiir is also a cheaper long term supply of probiotics. Specifically, most people will consider it 'cheap' not only for its initial acquisition but also maintenance and consumption over years.

 This post explains how to make your own water kefir. You can either put your kefir grains under only one fermentation stage to produce the probiotics or proceed to a secondary fermentation stage to carbonate and flavor the drink.

You will need
  • Water kefir grains, apx 0.25 cups  (ie roughly 42 g / 1.5 oz) activated grains 
  • Water: room temperature; spring or filtered, roughly 4 cups / 1 liter; free of chlorine, fluoride, distillation, reverse osmosis processing or pH alteration that remove minerals that the grains need. 
  • Food for the kefir. Like any other organism, kefir will be happy for variety. You can therefore switch types and varieties of foods from day to the next.
    • Sugar: organic white, brown (aka turbinado), unprocessed or cane, roughly 1 tbsp
    • Optional additives, added either alone or in combination: 
      • half a lemon
      • 2 - 3 oz sliced fresh ginger, boiled in the water and sugar before cooling and adding the seeds
      • a fig
      • spoon tip of molasses. Some people express preference for unsulphured low sodium molasses.
      • A dash of coconut water
      • pinch of sea salt
      • Baking soda, a pinch (apx 1/8th tsp). Baking soda provides the grains with an adequate amount of minerals for the grains to grow and remain healthy. The frequency may vary from every other to every 4th brew. Consequently, increase the frequency especially if the grains are not thriving.
      • A dash of the previous brew to act as a 'starter'
  • Fermenting Jar, able to provide airflow, roughly 4 cups / 1 liter. You may use coffee filters and rubber bands as a cover.
  • A container for the one-time fermented kefir
    • Optional, for secondary fermentation, a glass bottle with a swing top lid. These bottles are perfect for bottling kefir with fruit juice while allowing carbonation to occur.
    • For storage; 
      • any glass jar
      • a swing-top bottle that may be left open while the fermented kefir is stored in the refrigerator
  • Plastic spoon to stir
  • A paper coffee filter and rubber band. These will cover the fermenting jar while allowing the fermentation gases to escape.
  • Plastic Strainer. Avoid metal, even stainless steel strainers since some parts, like the edges may have other types of more reactive metals. Kefir should never be handled with reactive metals.
  • a funnel if you will pour the fermented kefir into a narrow mouthed bottle.
  • A cloth to cover the fermenting jar to block out the light. Alternatively, you can place the fermenting jar into a  dark cupboard.
  • A refrigerator


  • To Activate Water Kefir Grains or To Make Water Kefir (using The Primary Fermentation)
    • Combine water and sugar in the jar
    • Add the grains
    • Cover the top of the jar with a coffee filter and rubber band. This allows gases to escape during the fermentation process.
    • Leave for roughly 1 to 2 days, depending on the warmth of the fermentation environment. The warmer the environment, the earlier the fermentation process ends.
    • If you are activating dehydrated grains, do the following
      • Strain off the water (which you may consume or discard)
      • Repeat the process of introducing water and sugar to the grains and allowing to stand
      • You may taste the grains to see if the water is becoming an ideal sour taste. Dehydrated grains may take as many as 5 rounds before they work well. The grains will swell to around the size of barley.
      • The ideal is a liquid that is not sweet but sour and rich with probiotics.






  • Observe the kefir water for readiness. Fermented kefir has the following characteristics.

  • cloudy appearance
  • tart taste 
  • fizzy appearance and sensation when swallowed. Fizziness is increasingly likely with the extent to which the grains have adapted to their environment

  • Strain off the kefir grains and add them to a new batch of kefir food 

  • You can do one of 2 things with the finished kefir water 

  • Store the kefir water in the refrigerator until consumption. Place it into an uncovered swing-top bottle or regular jar. 
  • Put your finished kefir water through a second fermentation process (to add flavor, some sweetness and or carbonation.) See instructions below.

  • As an option after the brew, set aside the grains in a bowl of plain water for 20 minutes. This will help to neutralize the pH of the grains and remove any stored sugar and minerals.

  • As an option, retain some of the fermented kefir water to add to the new batch of kefir food as a 'starter'

    • To Make Carbonated Kefir (via The Second Fermentation)
      • Complete the earlier steps for fermenting kefir
      • Pour the fermented kefir water into a bottle (that has a swing-top lid) up to 80% the capacity of the bottle. You can change the proportion according to taste. NB adding juice is among the easiest ways of flavoring kefir water.
      • Top up with pure fruit juice that is a little sweet (like Ocean Spray fruit juice) until the ring in the neck of the bottle. 
      • Other ingredients include the following.
        • a strip of orange rind into the jar (alone or with the sweet fruit juice).
        • pureed or bits of fresh fruit like mangoes, berries, ginger slices and so on. In fact, kefir is ideal for preserving fresh fruits and vegetables without refrigeration.
        • dried materials like organic coffee beans, raisins, herbs, orange rinds, dried fruit and so on.
        • leaves like mint, basil, tea bags and so on
      • Allow to sit for a period that considers the temperature of the fermenting environment, the type of additive and amount of carbonation you require. Although a general rule of thumb is roughly 18 to 24 hours,  the following times are a rough guide.
        • dry fruits and citrus rinds usually require longer, roughly 1-3 days in a warm tropical environment. Taste the kefir to determine whether you need to extend this time to allow the flavor to become better infused into the kefir. 
        • Juice does not require much sitting time. Some people drink the final product immediately. Others prefer to wait. Do taste tests to decide.
        • fresh fruit should not be left for more than 18 to 24 hours 
      • Burp the bottle from time to time, ie momentarily open the bottle to release gases. Burping prevents the bottle from exploding.
      • Chill for another 12 hours in the refrigerator before drinking

    • To deactivate kefir grains for a short period (of several weeks)
      • Feed them with water
      • Leave in the refrigerator for roughly 2 weeks before repeating the process

    • To deactivate kefir grains for an extended period
      • Optional. Place in a dehydrator with a low temperature. Some people prefer skipping this step altogether and claim dehydration makes the re-activation process more difficult.
      • store in a freezer for as long as 6 to 12 months
      • label and date

    Troubleshooting
    • Separation. This occurs when fermentation extends further than normal. Do not throw away the kefir as it is still good enough to be consumed. However, it will be more sour than usual.
    • Alcohol. Alcohol is a sign of over fermentation. You can minimize the chance of producing it by reducing the fermentation time and temperature.


    CONTENT RELATED TO WATER KEFIR
    • Full body cleanse: step-by-step instructions for the tropics.
    • Acidophilus Enema recipe
    • Some readers may be happy to know that kefir is also non-GMO, gluten-free, soy free and vegan.
    • Seek professional advice before giving to young children and elderly people.
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    Corn Tortillas: Simple Gluten Free Bread Substitute

    Corn tortillas are a round and flexible corn-based bread that is highly economical and fast to prepare. Some health benefits include the fact that corn tortillas are free of gluten and cholesterol. Although it is typically used to wrap Latin foods like spinach stir fries (like zorrillo, etc), grounded beans with culantro and chunks of avocado, they may also be used for many creative dishes (like rolling my papaya salad). 
    How to make corn tortilla - gluten free bread recipe
    Corn Tortillas: Quick & Simple Gluten Free Bread Substitute

    To make corn tortillas at home as a gluten free bread substitute, you will need: 
    • A mixing bowl (If you are using a pot as a press, use the pot as a mixing bowl to use fewer kitchen wares) 
    • Masa de maiz cascado (crushed corn flour. The label of this flour may speak of the flour being ideal for tamal / tamale, a steamed dish). You may use either the white or yellow type. However, the taste and texture differ slightly. The white type is more pliable while and tastes more like regular wheat flour while the yellow corn flour is more gritty. 
      Corn Tortillas: Simple Gluten Free Bread Substitute
    • Pinch of salt or to taste 
    • Water  -- --
    • Spoon (for mixing) 
    • A surface that is firm and flat 
    • A plastic bag with one or both side(s) slit completely open as shown in the images below OR 2 pieces of plastic 
    • a tortilla press OR a saucepan 
    • flat non-stock cookware  Oil (for frying) 
    • cotton ball for spreading the oil on the cookware
    • A tiny saucer to hold a little oil for coating the pan between tortillas
    • a heat source from the bottom (like a stove top) 
    • spatula (for flipping the tortilla) 


    How to make corn tortillas as a gluten free bread substitute at home:
    1. Pour the masa de maiz cascado to a bowl 
    2. Alternate between gradually adding (more) water to the masa de maiz cascado and thoroughly mixing (with a spoon). Continue mixing until all the water is absorbed into the masa de maiz cascado into a soft ball. The ball should feel like a ball of mashed potatoes.            
    3. Create discs that are roughly 0.5 inches thick and 2 inches wide 
    4. Place a disc onto one sheet of plastic onto the flat surface (like a kitchen counter or the inside of a tortilla press) and cover it with the next so that the 2 sheets of plastic sandwich the disc
      Corn Tortillas: Simple Gluten Free Bread Substitute - recipe instructions
       
    5. Gently press on top of the top sheet of plastic with the saucepan until the tortilla spreads out to a diameter of roughly 4 inches 
        
        
    6. Press down on the tortilla dough with your fingers to flatten the tortilla further. This will improve its ability to fold without splitting. 
      Corn Tortillas: Simple Gluten Free Bread Substitute - recipe
    7. Soak the cotton ball with oil and use the cotton ball to spread a thin layer of oil over the inner surface of the cooking ware. -- --
    8. Turn on the fire to a low to medium setting 
      Corn Tortillas: Simple Gluten Free Bread Substitute
      The heat is so low in this photo that it is hard to see the flame. For a pan that does not have a non-stick surface, heat the pan very well before applying the oil. The tortillas will not stick if the pan and oil are very hot.
    9. Peel away the top sheet of plastic. 
    10. Place the raw corn tortilla into the palm of your dominant hand.
    11. With the non-dominant hand, gently peel away the other sheet of plastic from the tortilla (so that the tortilla is in the palm of your hand). 
    12. In a quick movement, slap the tortilla onto the hot cooking surface
    13. Within a few seconds, shift the corn tortilla around within the pan (to prevent it from sticking)
    14. Flip the tortilla a few times when it holds together and assumes a slightly drier look. In some cases, a few dark spots may occur on one or both sides where the tortilla got extra heat. Stack the tortillas onto a plate 
    15. To store, place the tortillas in a sealed plastic bag in the refrigerator for up to roughly 3 days. 
    16. To heat cold tortillas, cook in a microwave oven for a few seconds, roughly 20 seconds or until warm
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    RELATED TO CORN TORTILLAS AS A SIMPLE GLUTEN FREE BREAD SUBSTITUTE
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