Culinary IQ: Friday, December 30, 2011: Black-Eyed Peas for Luck!

A Little Luck for the New Year!

New Years is just around the corner and if you believe that Black-Eyed Peas are good luck when eaten for New Years here is a delicious recipe that will bring lots of luck to you and your guests, Brown Rice and Black-Eyed Pea Salad.


Good Luck in 2012.

Culinary IQ: Thursday, December 29, 2011: Legume tips

Why Legumes?

Why should you eat more legumes? Numerous studies show the positive affects of beans and other legumes on ones health. They are a good source of protein for those following non-meat diets but their nutritional value goes further than that. Here are a couple of articles expounding the benefits of legumes, Beans: Fabulous Health Benefits, Weight Management and Nutrition at Very Low Cost and Legume Consumption offers powerful protection against cancer.

Ok, so I have you sold on legumes but now you can find the ones your recipe calls for. Consider these ways to incorporate more legumes into your meals and snacks:

• Prepare soups, stews and casseroles that feature legumes.
• Use pureed beans as the basis for dips and spreads.
• Add chickpeas or black beans to salads. If you typically buy a salad at work and no beans are available, bring your own from home in a small container.
• Snack on a handful of soy nuts rather than on chips or crackers.

If you can't find a particular type of legume in the store, you can easily substitute one type of legume for another. For example, pinto and black beans are good substitutes for red kidney beans. And cannellini, lima beans and navy beans are easily interchangeable. Experiment with what types of legumes you like best in your recipes to make your meals and snacks both nutritious and interesting.

Just one delicate issue to discuss when talking about legumes, gas! Beans and other legumes can lead to the formation of intestinal gas. Here are several ways to reduce the flatulence-inducing quality of legumes:

• Change the water several times during soaking. Don't use the soaking water to cook the beans. The water will have absorbed some of the gas-producing indigestible sugars.
• Try using canned beans — the canning process eliminates some of the gas-producing sugars.
• Simmer beans slowly until they are tender. This makes them easier to digest.
• Try digestive aids, such as Beano, when eating legume dishes to help reduce the amount of gas they produce.

As you add more beans and legumes to your diet, be sure to drink enough water and exercise regularly to help your gastrointestinal system handle the increase in dietary fiber.

Tomorrow I will give you a recipe for good luck in the New Year!

Information retrieved from: www.mayoclinic.com and www.naturalnews.com

Culinary IQ: Wednesday, December 28, 2011; Cooking Legumes

To Soak or Not to Soak

It has been widely believed for years that most legumes need to be soaked before cooking. Lentils, split peas (not technically a legume) and black-eyed peas do not require soaking. While  soaking is a safe bet for making cooking legumes a little easier, it is not a requirement.

If you should choose to cook the legumes without soaking it is important to clean and rinse the legumes before cooking. Place legumes in a pot and cover with enough unsalted water to reach 2 inches above the legumes. Bring to a boil and reduce to a mild simmer and cook until desired doneness is reached. Legumes will expand so monitor the water level, adding more if necessary.


If you do choose to soak the legumes before cooking them there are several methods including the all important gas-free soak! Here are tips for soaking and cooking legumes:

Preparing legumes

Dried beans and legumes, with the exceptions of black-eyed peas and lentils, require soaking in room-temperature water, a step that rehydrates them for more even cooking. Before soaking, pick through the beans, discarding any discolored or shriveled ones or any foreign matter. Depending on how much time you have, choose one of the following soaking methods:

• Slow soak. In a stockpot, cover 1 pound dried beans with 10 cups water. Cover and refrigerate 6 to 8 hours or overnight.
• Hot soak. In a stockpot, bring 10 cups of water to a boil. Add 1 pound dried beans and return to a boil. Remove from the heat, cover tightly and set aside at room temperature for 2 to 3 hours.
• Quick soak. In a stockpot, bring 10 cups of water to a boil. Add 1 pound dried beans and return to a boil. Boil 2 to 3 minutes. Cover and set aside at room temperature for 1 hour.
• Gas-free soak. In a stockpot, place 1 pound of beans in 10 or more cups of boiling water. Boil for 2 to 3 minutes. Then cover and set aside overnight. The next day 75 to 90 percent of the indigestible sugars that cause gas will have dissolved into the soaking water.

Cooking tips

After soaking, rinse beans and add to a stockpot. Cover the beans with three times their volume of water. Add herbs or spices as desired. Bring to a boil. Then reduce the heat and simmer gently, uncovered, stirring occasionally, until tender. The cooking time depends on the type of bean, but start checking after 45 minutes. Add more water if the beans become uncovered. Other tips:

• Add salt or acidic ingredients, such as vinegar, tomatoes or juice, near the end of the cooking time, when the beans are just tender. If these ingredients are added too early, they can make the beans tough and slow the cooking process.
• Beans are done when they can be easily mashed between two fingers or with a fork.
• To freeze cooked beans for later use, immerse them in cold water until cool, then drain well and freeze.
• One pound of dried beans yields about 5 or 6 cups cooked beans. A 15-ounce can of beans equals about 1 1/2 cups cooked beans, drained.

Adapted from: http://www.mayoclinic.com/health/legumes/NU00260

Culinary IQ: Tuesday, December 27,2011; Legumes

Good Luck Beans

With New Years nearing I started thinking about Black Eyed Peas. I usually follow the widely held tradition of making the legumes for New Years for good luck. Whether they actually bring you good luck or not they are good for you so why not make them just in case.


When I searched for information on legumes, I found an extensive amount from the Mayo Clinic. You know if this prestigious institution has detailed information on legumes they must be good for you.


Here is some information adapted from the clinic's website, www.mayoclinic.com:

Legumes — a class of vegetables that includes beans, peas and lentils — are among the most versatile and nutritious foods available. Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also contain beneficial fats and soluble and insoluble fiber. A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol.

Type of legumes

Many supermarkets and food stores stock a wide variety of legumes — both dried and canned. Below are several of the more common types and their typical uses.

Adzuki beans - Also known as field peas or red oriental beans. Use in Soups, sweet bean paste, and Japanese and Chinese dishes.


Anasazi beans - Also known as Jacob's cattle beans. Use in soups and Southwestern dishes; can be used in recipes that call for pinto beans.


Black beans - Also known as turtle beans. Use in soups, stews, rice dishes and Latin American cuisines.


Black-eyed peas - Also known as cowpeas. Use in salads, casseroles, fritters and Southern dishes.


Chickpeas - Also known as garbanzo or ceci beans. Use in casseroles, hummus, minestrone soup, and Spanish and Indian dishes.


Edamame - Also known as green soybeans. Use in snacks, salads, casseroles and rice dishes.


Fava beans - Also known as broad or horse beans. Use in stews and side dishes.


Lentils. Use in soups, stews, salads, side dishes and Indian dishes.


Lima beans - Also known as butter or Madagascar beans. Use in succotash, casseroles, soups and salads.


Red kidney beans. Use in stews, salads, chili and rice dishes.


Soy nuts - Also known as roasted soybeans or soya beans. Use in snacks or garnish for salads.


As previously mentioned, most of these legumes can be purchased canned or dry in your local supermarket. Tomorrow I will have information on cooking dry legumes should you choose to go that route. The benefit of cooking them yourself is you have the ability to choose the doneness of the legume.

Culinary IQ: Friday, December 23, 2011; Holiday Spirits

Just Around the Corner!

Just one more day to get some gifts together and if you don't have the time you might consider giving New Year gifts! 


Here are two more gift ideas from Gourmet Live. Both would be appropriate for New Year gifts. The brightened spirits will need to be started soon if you want them ready to give for New Years.

Brightened Spirits: Wine is a lovely holiday gift, but home-infused alcohol is much more personal and distinctive—and it’s incredibly easy to stir up.

Here’s How: In a large glass or plastic container with a tight-fitting lid, combine a 750-milliliter bottle of alcohol with 2 to 3 cups of chopped fruits or vegetables. Some great combinations: tequila with jalapeños; vodka with pineapple; gin with berries; and rum with oranges and cloves. Cover and let sit for 7 to 10 days in a cool, dry place or in the refrigerator, then strain out the solids and return the alcohol to its original bottle or another decorative bottle and add a personalized label.

Nuts with a Kick: Spiced nuts are perfect for nibbling on between meals, and the right combination of spices gives them a seasonal twist.


Here’s How: Toss plain unsalted nuts (one kind or a combination) with sugar, a pinch of salt, cinnamon, nutmeg, and a little water (just enough to make the dry spices stick to the nuts). Spread the mixture out on a parchment paper-lined, rimmed sheet pan and toast in a 350°F oven until golden and aromatic, about 7 to 9 minutes. Use any baking spices you like—pumpkin pie spice is wonderful with pecans or hazelnuts, and cayenne pepper adds a kick to any nut mix. When the nuts have cooled completely, put them in a jar with a tight-fitting lid or a pretty, parchment paper-lined box.


Have a very Merry Christmas, I hope to see you back here on Monday!

Culinary IQ: Thursday, December 22, 2011: Bark Candy

No Time? Make Something Quick!

Have you been out shopping the last few days? Everyone is in a hurry, even me. It is down to the last few days and if you want something fast and homemade to give as a gift, make bark candy or scented sachets. 


Here are a couple more ideas from Gourmet Live, get creative!

Nut Bark: Nix pricey store-bought peppermint or nut bark and make your own in less than 30 minutes.

Here’s How: In a microwave-safe bowl, heat about 2 cups chocolate chips (dark, milk, or white) in 30-second increments, stirring between each heating, until completely melted. Pour the chocolate onto a parchment paper–lined, rimmed sheet pan. (For added flair, microwave two colors of chocolate in separate bowls and swirl them together in the sheet pan.) Sprinkle the melted chocolate with toppings such as crushed candy canes, sprinkles, chopped nuts, candied fruit, and toffee bits. Cool in the refrigerator until firm, then break into medium-size pieces and package in a decorative tin or small box

Scented Sachets: For a gift that keeps on giving, make potpourri sachets, which add a delicate scent to drawers and closets.


Here’s How: Tie whole spices, such as cardamom pods, broken cinnamon sticks, cloves, juniper berries, allspice, bay leaves, coriander, and star anise, in a cloth bundle with a ribbon, or sew them into a dainty pouch.


Enjoy the gift giving!

Culinary IQ: Wednesday, December 21, 2011 Truffles and Candles

Romantic Food

Chocolate is probably the most romantic food gift there is. The next two gifts I am going to share with you could be paired with a nice bottle of champagne for a romantic holiday gift basket. Truffles, candles and champagne, what could be better?


Again these gift ideas are from the Gourmet Live app for iPhone and iPad:

Chocolate Truffles: Candy is ever-present during the holidays, so try a treat that will stand out: homemade chocolate truffles, which are much easier to prepare than you might think

.

Here’s How: Make chocolate ganache—simply two parts bittersweet or semi-sweet chocolate with one part heavy cream. Heat the cream, then pour it over the chocolate in a bowl and let stand 5 minutes; stir to combine until completely melted. Let the mixture cool, then roll into 1-inch balls and coat with cocoa powder, confectioners’ sugar, or chopped nuts. For an even more impressive version try Chocolate-Covered Raspberry Truffles or Dulche De Leche and Nut Butter Truffles.

Cinnamon Candles: Forget cloying scented candles and create your own subtle cinnamon votives.


Here’s How: Glue cinnamon sticks vertically around the outside of glass votives, then tie a colorful ribbon around the sticks. The votives look festive and, when lit, emit a mild cinnamon scent that won’t clash with culinary aromas.


If you want a truffle recipe that is a little less involved, check out this recipe for Dark Chocolate Truffles.