Lamb Loin Chops with Farro Salad

I have been intrigued with farro since I had it in a salad back in the spring while I was in Kelowna. The grains have a slightly nutty flavour and when cooked al dente add nice texture to the meal. However, it isn't easy to find farro. When I was in the city I visited the health food store and found a few packages in the sale bin. I wish I had purchased more than one.

Farro is an ancient grain that is popular in the Mediterranean. Finding exact details is about as difficult as finding the grain itself. Most information tells me it is an ancient wheat. One source says that spelt, emmer and einkorn are called farro in Italy. The difference mainly is the size of the kernel. These three grains are considered farro. So don't be surprised if the farro you buy today is a little different from the farro you buy tomorrow.

I cook this like I cook all my grains and rice, in plenty of water. I cook until almost al dente, strain it and place a clean tea towel over so it can steam for awhile. I like a clean grain so if it is still a bit sticky, rinse under cold water, strain and let air dry.

The lamb loin chops are simply seasoned with sea salt and freshly ground black pepper and seared in a pan with olive oil on both sides. Remove from pan and tent with foil for 10 minutes. Serve.

Farro Salad
1 cup farro
1/2 tomato, cubed
2 tablespoons finely chopped parsley
1/2 cup crumbled feta
2 tablespoons olive oil
2 tablespoons tarragon wine vinegar

Cook farro as described above. When it is dry add the remainder of the ingredients and toss to coat. Serve.

Buying a Grain Mill? Some Considerations

As the use of ancient grains and organics becomes more popular so is milling your own flour. It is easier to find the grains than the flour but also, flavour and nutrition are increased when the flour is freshly milled for baking. 

Considerations when choosing a mill include the power source, the type of milling mechanism, its convenience, the heat produced through the process of milling, how much flour you want to mill and cost of the machine.

Manual mills are for the energetic person. Grinding by hand is a workout. Because the speed of milling is slower there is little chance of nutrient damaging heat build up in the flour. However if you have a lot of power outages this may be a better choice. The manual mills attach to a countertop or solid surface like a pasta machine or meat grinder. There is a handle to turn. Some can be converted to a pulley system and powered by a stationary bicycle.

Electric mills are simple to use. Just press a button. There are mills that can be powered both manually or with electricity.

A mechanism is required to crush, beat or grind the grain into meal and usually a range of textures from fine to coarse is most desirable. Most machines will have a recommended list of grains it will grind. Most do not recommend grinding oily or wet items such as nuts and flax. There are two basic categories of mechanisms for the home mill – burr and impact.

The burr has two grinding plates, one fixed and the other rotated. Grain is fed into the gap between the grooved plates and the grain is sheared and crushed. Stone plates are also available and are a composite made from compressing natural or artificial stones in a bed of concrete. Metal burrs are made from hardened cast steel. The difference is that stone burrs crush the grain and metal burrs break and shear it. A burr machine will be heavier than an impact mill.

Impact mills use two flat stainless steel heads with concentric row of teeth that spin within each other at high speeds. Grain drops into the teeth and is hammered rather than ground. This type usually only makes a fine flour.

The convenience factor is an important consideration. How convenient do you need this machine to be? How much does it weigh? Some can be up to 20 pounds. Can it be stored easily? Sizes vary. How much time do you have? Manual mills are definitely slower. How much flour do you require at one time? Mill capacities vary.

As milling time or speed increases it raises the temperature of the flour. This in turn risks damaging the nutrients and gluten. If you do not plan to use the flour right away, it is suggested that you let the flour cool to room temperature before packaging. If it is not allowed to cool it may mold. 112 to 115 F (44 to 46 C) is the upper limit to reduce the risk of nutrient damage. Gluten is damaged at temperatures above 122 F (50 C) and totally destroyed at 167 F (75 C).

I do not own a flour mill and have only two friends who do. Both have a Nutrimill and are happy with it. One friend only mills wheat while the other mills a variety of grains. I have received comments on the Thermomix machine and the Kitchenaid attachment for the stand mixer.

The Nutrimill has very detailed product information to help make a decision. It is an impact mill that can grind from fine to coarse. It grinds at a temperature of 118 F (48 C) and will grind all grains and beans but not oily seeds and grains such as flax. It has an 11” x 13” (28 cm x 33 cm) footprint and has a removable hopper for easy storage in a cupboard. It is low dust and self-cleaning. It has a 22-cup (5.2 L) capacity.

The Kitchenaid user was not happy saying it didn’t provide a uniform product. The company website offers no specifications. The Thermomix user did not respond to questions but knowing the appliance, heat will likely be an issue due to the mechanisms. There is no information on the company web page.

The amount of money you spend is directly related to how frequently you plan to use the mill. If you only occasionally make flour then you won’t want to spend a lot of money. Prices range from $250 - $1,000 or more.

Soft grains like red fife grinds much faster than hard grains like kamut and spelt. The harder grains will take longer to grind and therefore, there is more concern for heat build up. Larger quantities milled at one time will also raise concerns of heat build up. One important note is that you will have whole grain flour. Most grocery store flour is enriched with the bran and germ removed. These two parts are very nutritious. However, the wheat germ oil will go rancid, therefore, it is better if wheat flour is milled just before use. If desired, the bran can be removed by sifting.

Making a choice requires defining your needs and doing the research. Think about how much flour you mill. If it is more than basic household amounts you may need to look at a commercial model. Consider your storage space. Do you want to haul up a heavy machine from the basement every time you mill flour? Consider your budget.

Brown Basmati Rice & Lentil Pilau with Fenugreek

 

 

In my small town where I only find flat leaf parsley once a year, yes in my garden, you can imagine my disbelief. Fenugreek? I checked the label again and, yes it is fenugreek. Strangely I made a quinoa and lentil pilau, or pilaf as many say, only a few days ago that asked for a cup of chopped fenugreek. I simply omitted it. I have never tasted fresh fenugreek and to make a substitution was unnecessary. There was already lots of flavour.

This reminds me of when I found fresh Black Mission figs at the peak of ripeness. The bewildered produce manager had no idea how one would eat them. I bought a case. They were chopped and added to my farmers’ market loaves. I enjoyed them with a lovely chevre drizzled with local honey. I preserved jam and chutney. That was two years ago.

And then there was the time I found halloumi cheese. I had barely moved to town and was not familiar with anything let alone the standard fare at the grocery stores. I was suitably impressed but that was it. Once. Ditto with angostura bitters. That same Christmas there was an impressive display of angostura bitters. Wish I had bought a few bottles. I have not seen it since.

I looked again at my pilau recipe and it was indeed fenugreek that had been called for. Coincidentally I am making the pilau, this time with brown basmati rice, for a catering gig. Did I dare use the fenugreek? What would it taste like? 

How could I not buy it? I’m sure I’ll never see it again.

Brown Basmati Rice and Lentil Pilau

2 cups cooked brown basmati rice

1/2 cup cooked green lentils

1/2 cup grated carrots

1/2 cup finely chopped fenugreek

1/2 teaspoon ground coriander

1/4 teaspoon each of mustard seeds and cumin seeds

4 curry leaves

2 tablespoons finely chopped shallots

1/4 teaspoon turmeric powder

1 tablespoon raw cashews

2 tablespoons olive oil

salt, to taste

Cook the rice and lentils separately. I cook both of them like I cook pasta, with lots of water. I drain them when they are cooked but still firm and lay a clean tea towel over them to steam for a few minutes.

Heat oil in a wide saute pan on medium heat. Add mustard and cumin seeds. When they begin to pop add the cashews and toast. Add turmeric, curry leaves, coriander and saute for a minute or two. Add shallots and carrots. Saute until tender, about 5 minutes.

Add rice and lentils. Mix thoroughly. Cover and heat on lowest setting for 8 - 10 minutes or they can be placed in a 325F oven in a covered pot for about 20 minutes.

Fenugreek (/ˈfɛnjʉɡriːk/; Trigonella foenum-graecum) is an annual plant in the family Fabaceae with leaves consisting of three small obovate to oblong leaflets. It is cultivated worldwide as a semi-arid crop, and its seeds are a common ingredient in dishes from the Indian Subcontinent. (Wikipedia)

It has a green herbaceous flavour with a slight bitterness. It is very mild in this dish. 

14 Food Goals for 2014

I normally don't make New Year's resolutions. It doesn't make any sense to me to set out a list of things...on January 1...that  I would like to do differently. I make lists like this all year long. Sometimes they result in changes but most often not.

Valerie at A Canadian Foodie has issued this as a challenge in our ongoing Canadian Food Experience project. I am already doing many of these things but sometimes I get lazy or complacent. Time for a tune-up. Check here for a full list of participants.

14 food goals for 2014:

1. Continue to eat LOCALLY produced foods as much as possible.
As much as possible means that I won't be giving up my sea salt, chocolate or coffee any time soon. It means that I will forego seafood on the prairies. It doesn't taste as good so why bother.

2. Be more aware of the SEAFOOD Watch.
I just said that I would forego seafood on the prairies. However, that doesn't account for eating out and temptations at friends' homes. It does not account for the possibility I might find myself by the sea. Who doesn't find shrimp on menus everywhere and at friend's parties. No more shrimp.

3. Less JUNK food.
Restaurant choices are limited in my town so often I just grab a burger or fried chicken when I am starved and in a hurry. I leaned on this a little too often last year. A clean up is required.

4. SCRATCH cooking.
I am already doing this but I want to be sure to continue. I will continue to promote scratch cooking through my blog and writing.

5. Explore VEGETARIAN and be more creative in my vegetarian choices.
One of my sisters has been vegetarian for 35 years. Even though she has access to a vast array of choices, she still lacks a certain creativity in her meals. Don't we all, vegetarian or not.

6. Expand my GARDEN.
The summer is so busy for me. I am a farmers' market vendor and it consumes my time. Last year my garden suffered. I don't want that to happen again this year.

7. Amp up my NUTRIENT intake.
I am aware of the nutrients in foods but rarely make choices based on their nutritional value. The past couple of winters I have suffered more with colds. It is time to make some changes to improve my immune system.

8. Continue to TEST recipes for local super foods...
... like sea buckthorn and haskap. I have tons of these in my freezer. I make jams and jellies but I don't eat jams and jellies very often. It is time to bring them into my everyday menus that do not include desserts. Einkorn and kamut flour are nutritious and I have not taken the time to work with them.

9. Work on BREAD recipes for the farmers' market.
I like providing new things over the summer.

10. Be CREATIVE with the presentation of food.
I like to think I am but I am also falling into a rut in how I present food. This can be seen in my food photography.

11. Focus on SIMPLICITY in meals and recipes. I think this will be a trend this year.

12. EXPAND my circle of food-centric people.

13.  READ books relating to food.

14. SEEK out more wild food. I want to forage for mushrooms and other edible plants indigenous to my area.



My recipes this month will help satisfy Goal #5 - explore vegetarian options. Black rice and amaranth are my two new ingredients. Why would I want to include these two in a vegetarian meal?  (Source: Whole Grains Council)

In 2003, researchers at the University of Guelph in Ontario, Canada found that amaranth can be a rich dietary source of phytosterols, which have cholesterol-lowering properties.  Just a few years later, in 2007, Russian researchers drew from the 1996 study to determine whether or not amaranth would also show benefits for patients with cardiovascular disease (CVD).  Patients who presented with coronary heart disease and hypertension not only showed benefits from the inclusion of amaranth in their diets, researchers also saw a significant decrease in the amounts of total cholesterol, triglycerides, LDL cholesterol. 

In addition, amaranth is a good source of protein containing the essential amino acid lysine which is absent in other grains. It is also naturally gluten-free. 

Black Rice Rivals Blueberries as Antioxidant Source

Scientists working with Zhimin Xu at the Louisiana State University Agricultural Center have found that black rice (sometimes called “forbidden rice”) contains health-promoting antioxidants called anthocyanins, at levels similar to those found in blueberries and blackberries.
August 26, 2010 presentation at the National Meeting of the American Chemical Society, Boston MA

Black Rice Bran Protects Against Inflammation

S.P. Choi and colleagues from Ajou University in Suwon, South Korea tested both black rice bran and brown rice bran for their effectiveness in protecting against skim inflammation. In mouse tests, they found that the black rice bran did suppress dermatitis, but the brown rice bran did not. The scientists suggest that black rice may be a “useful therapeutic agent for the treatment and prevention of diseases associated with chronic inflammation.”
Journal of Agricultural and Food Chemistry, August 23, 2010.
 
 

Portabello Mushrooms stuffed with 3 Rice Pilaf

1/2 cup wild rice

1 cup brown basmati rice

1/2 cup black rice

1 small onion, diced

1/2 cup dried cranberries

1/2 cup sliced almonds, toasted

Cook rice in separate pots until tender. Drain and combine in large bowl. Saute onion until clear, add almonds and continue to sauté until they are toasted. Add dried cranberries. Stir and add to cooked rice. Toss to mix.

Prepare mushrooms by removing the stem. The stem can be chopped and added to onions when sautéing, if desired. Remove gills of mushroom. Stuff the cap with the rice mixture. Place on baking sheet and bake in 375F oven for approximately 30 minutes or until tender.

 

Amaranth Tabouli

Tabouli, a mid-eastern salad usually made with bulgur wheat, makes light, refreshing, warm weather fare. I am using amaranth for a new taste.

1 cup amaranth

1 cup parsley, chopped

1/2 cup scallions, chopped

2 tbsp fresh mint

1/2 cup lemon juice

1/4 cup olive oil

2 garlic cloves, pressed

1 tomato, diced

lettuce leaves, whole

Simmer amaranth in 2 cups of salted water for 12-15 minutes. Drain and allow to cool.

Place remaining ingredients except lettuce in a mixing bowl and toss together lightly. Chill for an hour or more to allow flavours to blend.

Wash and dry lettuce leaves and use them to line a salad bowl. Add tabouli and garnish with more diced tomatoes.

Millet Scallion Pancakes ... vegetarian, gluten-free and tasty

It is January 1 and many of us are making resolutions regarding food and health. Give these recipes a try and see what you think. I love these savoury pancakes. They are delicious served with a dollop of Greek yogurt or sour cream alongside a crispy salad. I would not necessarily match it with this buckwheat salad but I am recipe testing and this is what I am making today.

Millet is traditional in many cultures. Studies have shown that it effectively reduces blood triglycerides and probably is effective in combating cardiovascular disease. It helps in combating high blood sugar levels and cholesterol. It is a good choice for a diabetic eating program and is high in antioxidants.

Although it is naturally gluten-free certain random samples have found gluten cross-contamination. Be sure to read the label carefully if you require gluten-free foods.

Buckwheat on the other hand, also gluten-free, showed no cross-contamination.  Buckwheat also lowers blood glucose levels.

I served these to my vegetarian sister and she loved them both. Her comment, "I feel like I am eating in a health food restaurant."

Millet Scallion Pancakes

These cook up similar to regular pancakes. There are bubbles that burst when it is ready to turn. My dough was quite soft but worked well. Scoop by large spoonfuls and press to flatten. Brown rice or quinoa can be substituted for the millet however, I have not tried it myself.

    ¾ cup millet

    1½ teaspoon kosher salt, plus more

    ⅓ cup reduced-sodium soy sauce

    3 tablespoons unseasoned rice vinegar

    2 teaspoons sugar

    2 teaspoons toasted sesame seeds

    1 teaspoon Sriracha

    8 scallions, thinly sliced, divided, plus more for serving

    2 large eggs

    6 tablespoons buttermilk or yogurt

    3 tablespoons cornstarch

    1 tablespoon toasted sesame oil

    6 tablespoons vegetable oil

Cook millet in a large saucepan of boiling salted water, stirring occasionally, until tender, 15–20 minutes; drain, shaking off as much water as possible. Spread out on a rimmed baking sheet and let cool.

Meanwhile, whisk soy sauce, vinegar, sugar, sesame seeds, Sriracha, and ¼ of scallions in a small bowl; set sauce aside.

Whisk eggs, buttermilk, cornstarch, sesame oil, and 1½ tsp. salt in a medium bowl. Fold in millet and ¾ of scallions.

Working in 3 batches, heat 2 Tbsp. vegetable oil in a large nonstick skillet or well-seasoned cast-iron pan over medium-high heat. Add heaping spoonfuls of millet batter to skillet, press to ¼” thickness, and cook until golden brown, about 3 minutes per side; transfer pancakes to a paper towel–lined plate.

Garnish pancakes with green onions and serve with Greek style yogurt. Serves 8.

Millet can be cooked 2 days ahead; cover and chill. Millet batter can be made 6 hours ahead; cover and chill. The cooked pancakes can be frozen and crisped in a hot pan before serving.

Nutritional Information per serving

    Calories (kcal) 220

    Fat (g) 15

    Saturated Fat (g) 2.5

    Cholesterol (mg) 55

    Carbohydrates (g) 18

    Dietary Fiber (g) 2

    Total Sugars (g) 2

    Protein (g) 5

    Sodium (mg) 670

Warm Buckwheat Salad with Roasted Shallots, Apples and Lettuce

1 cup coarsely cracked buckwheat groats or kasha

5 large shallots, peeled and quartered

2 tart-sweet apples such as Gala, cored and cut into 1/2-in. wedges 

lemon juice

1 teaspoon kosher salt, divided

1 teaspoon pepper, divided

5 tablespoons olive oil, divided

3 tablespoons lemon juice

1 tablespoon Dijon mustard

1 teaspoon maple syrup

1 cup lettuce pieces

1/2 cup chopped flat-leaf parsley

Bring 2 cups water to a boil in a medium pot. Add buckwheat, cover, and reduce heat to low. Cook until water is absorbed, about 10 minutes. Set aside.

Slice apples into thin wedges and squeeze lemon juice over to prevent browning.

Preheat oven to 425°. Toss shallots with 1/2 tsp. each salt and pepper and 1 tbsp. oil, spread on a baking sheet, and roast, stirring occasionally, until lightly caramelized, 12 to 15 minutes.

Whisk together remaining 4 tbsp. oil, remaining 1/2 tsp. each salt and pepper, the vinegar, mustard, and honey in a large bowl. Add reserved buckwheat, apples and shallots, lettuce, parsley and toss gently. Serve.

Nutrition Information per serving

    Calories: 257

    Calories from fat: 41%

    Protein: 4.2g

    Fat: 12g

    Saturated fat: 1.6g

    Carbohydrate: 37g

    Fiber: 4g

    Sodium: 324mg

    Cholesterol: 0.0mg

Virtual Supper Club - Pucker up with Lemons

I know this is only my second month with this group but I could hardly wait for February. Pucker Up for Valentines Day with these lemony treats. All these  recipes sound so enticing.

 

I have made Preserved Lemons before but this recipe had a twist by using saffron. The colour was so delightful. I have always used my preserved lemons in a tagine and wanted, again, to try something new and this salad really caught my eye.
Now check out the rest of the menu and enjoy!

              

                Susan - Chicken Rice Avgolemono with Dill
                    Val - Lemon Ginger Fried Chicken
                    Jerry - Fennel Salad with Meyer Lemon
                    Roz - Lemon Polenta Cake with Winter Fruit Compote 
                    Sandi - Limoncello

Tomato Salad with Avocado and Preserved Lemons

Yield: 8 servings (serving size: 1/2 cup)

Cooking Light

    4 cups diced plum tomato (about 2 pounds)

    1 tablespoon minced preserved lemons

    2 teaspoons fresh lemon juice

    1/2 teaspoon salt

    1 diced peeled avocado

    2 tablespoons chopped fresh parsley

    Combine first 5 ingredients. Sprinkle with parsley.

I decided to present this salad in two different ways. The recipe suggest dicing the tomatoes and avocados and tossing with lemon juice.

I also decided to make it as a composed salad in the picture above. In both I used a nice coarse sea salt as garnish.





 

Preserved Lemons

Cooking Light

Preserved lemons are a classic Moroccan condiment.  I have used them in a tagine or Moroccan stew but a couple of sliced added to basmati rice would be divine. In this recipe saffron is added for an earthy flavor and a beautiful golden orange color. Pack in a wide-mouth glass pint container.

I made my preserved lemons two ways, also. In one jar I cut the lemons into quarters, almost but not quite through at the top so they are still in one piece. In the other jar, I sliced the lemons and stacked them to fill the jar. The sliced lemons are with salt only and no saffron. You can see the difference in colour.

Usually you only use the peel of the preserved lemon. If you use the flesh, be sure to adjust the salt in your recipe because these are preserved in salt.

    1 tablespoon kosher salt

Lemons 2 ways - whole with saffron and sliced with only salt.

    1/2 teaspoon saffron threads, crushed

    2 cups thinly sliced lemon (about 3 lemons)

    1/4 cup fresh lemon juice

    1 tablespoon olive oil

    Combine salt and saffron. Place one lemon slice in bottom of a wide-mouth 2-cup glass container. Sprinkle with a dash of salt mixture. Repeat layers with the remaining lemon slices and salt mixture. Cover and let stand at room temperature 3 days.

    After 3 days, press the lemon slices down with a spoon. Pour the juice and oil over lemon slices. Place a ramekin, custard cup, or clean decorative stone on top of lemon slices (to weigh them down). Cover and let stand at room temperature 5 days. Remove weight, and cover with lid of container.

    Note: Preserved lemons can be stored at room temperature for up to a month or refrigerated for up to 6 months.


 

Oat Risotto with Fiddleheads and Tender Garlic Chicken Wings

I have been pondering how to cook the oats that my friends Greg and Jerry gave me and I am finally gathering the courage to try a few things.  A risotto seems like a natural for a grain.  Oats are so healthy and hearty.  A small serving is sufficient.

I also found a Scottish recipe for a skirlie.  It is very similar to a risotto but...uses rolled oats and there is no cheese.  So, I think the risotto will be more to our taste.

They cook a lot like wild rice but don't open up as much.  I think a mixture of oat with wild rice would be nice.  I would suggest using them like one would use brown rice.

This is a spring risotto and served with chicken wings from a wonderful Hutterite chicken.  When I was young and working at KFC to pay my way through university, my boss would always say "The wings are the dessert.  That is why they are on the bottom of the bucket.  Save the sweetest for last."   It took me years before I agreed with him.   Everyone thinks that wings have to be finger food.  This will change your mind on that.

Oat Risotto with Fiddleheads and Tender Garlic Chicken Wings

1/2 cup of oat grain
2 tablespoons shallots, finely diced
2 tablespoons butter
1 - 2 cups of chicken broth
2 tablespoons of grated Parmesan cheese
1/4 cup of fiddleheads

Saute the shallots in butter.  Add the oat grains and toast.  Add the chicken broth a half a cup at a time and cook the oat grains over medium low heat until tender but still chewy.  This will take about 45 mintues.   Stir in the steamed fiddleheads and grated cheese.

These could also be served in a cazuela.  Or place a scoop of the oat risotto on a dinner plate and serve with 2 chicken wing pieces and garnish.

Garlic Chicken Wings

• 12 chicken wings, tips removed
• Sweet paprika
• Salt and freshly ground black pepper
• 1/3 cup olive oil
• 6 cloves garlic, crushed, plus 2 cloves, minced
• 3 fresh thyme sprigs
• 2 bay leaves
• 1/2 cup fino or manzanilla sherry
• 1/2 cup chicken broth
• Chopped fresh flat-leaf parsley for garnish

Rub the chicken with paprika, salt, and pepper and set aside at room temperature for at least 1 hour or preferably in the refrigerator at least 8 hours or overnight. 

Preheat the oven to 400°F.

In a large sauté pan, heat the oil over medium heat. Add the crushed garlic and cook, stirring, until softened but not colored, 2 minutes. Add the chicken pieces and fry, turning as needed, until golden on both sides, 5 to 8 minutes. You want them nicely colored on the outside but not cooked through. Using a slotted spoon, transfer to paper towels to drain briefly, and then arrange the pieces in a cazuela or baking dish large enough to hold them in a single layer. 

Remove the crushed garlic from the oil and discard. Return the pan to low heat. Add the minced garlic and cook briefly. Add the thyme, bay leaves, sherry, and broth, raise the heat to high, and bring to a boil. Remove from the heat and pour over the chicken. 

Bake the chicken until cooked through, 25 to 30 minutes. Remove from the oven and discard the bay leaves and thyme. If the pan juices are thin, transfer to a small saucepan and cook over medium high heat until reduced, and then return to the cazuela. Sprinkle with the parsley and serve at once.