Thursday 19 March 2015

Making the Most of Things: Eating skins, the peel good factor

It is possible I will expose myself as a philistine, but I have rarely understood why anyone would peel a tomato or scrape out the seeds and discard them.  A tomato is like a woman- to be loved in totality.

Virtually every vegetable and fruit outer layer or peel/skin is edible and more often than not is a concentrated nutrient version of the flesh contained inside. The potato is a good example of the fact the skin has more nutrients per gram than the equivalent amount of the flesh. A simple guide to frugality, do not lose the peel!

Wash.

The skin of a fruit or vegetable is like the packaging and is the first barrier to the outside world. Treat it with respect.Unless you know exactly the journey your fruit or vegetable has taken on its way to your plate, wash them well.

Fruit and vegetables are now responsible for more large-scale outbreaks of food-borne illnesses than meat, poultry or eggs. Overall, produce accounts for 12 percent of food-borne illnesses and 6 percent of the outbreaks, up from 1 percent of the illnesses and 0.7 percent of outbreaks in the 1970s, according to the Centers for Disease Control and Prevention. Source Foodpoison Journal

  • They are often treated with chemicals a long the way to reduce the incidence of insects eating them and to make them last longer in storage. 
  • In areas where water is scare, the water used to supply the plants may be of questionable quality. 
Whilst organic locally produced fruit and vegetable is the best option, it is not always practical nor sadly affordable.Washing will significantly reduce the likelihood of problems occurring.

Making them Palatable.

Just because it is edible, doesn't make it palatable. I found one recipe for utilising banana skins in cooking but this was using the skin as a wrap for the contents and the author noted he could not eat the skins. However there are plenty of other uses for the skins of bananas including a cure for warts and a treatment for heamorrhoids! Check out the website below if you are interested.

http://blog.trashbackwards.com/2013/05/16/20-uses-for-banana-peels/



To eat other skins may take a change in attitude but are quite nice eaten as part of the fruit. Most people eat the skins of apples, peaches, pears and nectarines.  Kiwi fruit, apart from the hard knob connection hub to the plant is nice as are the skins of mangoes. Frugality sometimes takes a change in perception.

Citrus skin contains many super phytochemicals but again, eating the skin directly is not for the faint hearted. However, using the zest as flavouring, as a topping, as an addition to other foods is well tolerated. There are  ways to get the value from the skins without using them without alteration.

If you insist on peeling your vegetables consider utilising the peel in other ways.


  • Make nachos using roasted potato skins instead of corn chips. 
  • Use the skins of questionable palatability  in stocks and gravies.e.g chokos, broad beans, mature pumpkin
  • Use the blender to hide the skin in soups or smoothies.
  • Cut off some the skin to minimise the assault on your sensibilities e.g. eggplant
  • Find recipes from other cultures that utilise the skins e.g. broad beans from the dailymail/uk A classic way to cook them is the way they do in Turkey, where they are served as a meze: Sauté a little chopped onion in olive oil a heavy, lidded saucepan until it softens, turn the heat down then add the beans - whole and washed - a good few squeezes of lemon juice a little sugar and salt, then leave to stew for about 15 minutes. Add enough water to come half way up the beans, some chopped dill leaves and let it simmer gently. Now cover the pan and cook for an hour until the pods are very tender. Leave to cool. Chill, then add more chopped dill. Serve with thick yoghurt into which you have stirred some chopped garlic. By the way, this is an authentic Turkish dish, and friends assure me it is supposed to that rather off putting colour.


 But seriously get used to eating the phytochemical rich skins. You can always discard them once they are on the plate if you do get a skin that is overly hard or dry.



A word of warning about potato skins. Potatoes contain glycoalkaloids which in higher concentrations can be toxic. A green potato often has higher than desirable level of these chemicals but if you remove the portion of the skin it should be fine. If a potato tastes bitter however, discard it. Potatoes are nutrient accumulators. Personally I would not eat potatoes grown in old car tyres. Cadmium which is used in the black pigment leaches into the soil and is accumulated in the potato as far as I am led to understand.
Potatoes from the garden. Nadine and purple congo varieties.


Saturday 7 March 2015

$5 challenge, smoked tofu and smoked eggplant.

Just as life has ebbs and flows and the wild variability brought about by the seasons, I too have phases and moods. Too many my wife will tell you quietly but at the moment we are trying a phase of eating without meat. We figured we had become meatcentric and for reasons of health, economics and to a degree animal welfare, we thought we would tread the vegetarianism and vegan road, where and when we can.  Hey, life is dull without change however permanent or not.  There are a few exciting challenges brought about by this decision and one is how to make good use of the barbecue.

Smoked tofu and smoked eggplant.


I have made a "tray" for the trivet or cake rack to sit on by folding some aluminium foil. This helps to deflect any direct heat and if the food was going to "leak" it would keep the barbie clean. The rack or trivet is then positioned on top of this and placed on the barbecue so it is being affected by the heat but not directly with the flame underneath. This is a Weber Q so this spot is dead centre on the grill . Any barbecue with a lid will have some means of being able to cook under indirect heat.

A block of silken tofu is placed on the rack as are two slim otherwise unprepared eggplants, 200gms.

I am Mister Cheap so my smoking material in this case is peach wood. Every time I prune or trim one the the fruit trees, I keep the branches and let them dry out. To use these for smoking simply place them in water for an hour or so then place them directly on the grill surface.

The pre-warmed barbecue has the lid closed and I set the timer for fifteen minutes just so I am reminded to check everything is okay. It is easy to become distracted and we are dealing with fire! The barbie is on low.

You couldn't do this inside!
At fifteen minutes everything is fine, smoking away and the branches are not on fire. I let it go for a further twenty minutes and call it a day and remove the food to the safety of the kitchen to cool.

Smoked and ready for the next stage.

As a matter of interest I am doing this at lunch but I will do the next stage at dinner time. It is easy to get this all organised ahead of time.

Slice the eggplant and carefully cut the tofu into bite sized chunks. Dredge the tofu in cornflour.
I figure this needs a sauce so chop and onion and cook until slightly caramelised, throw in a can of tomatoes and the spices and herbs you want. This has a teaspoon each of ginger, cumin, turmeric and garlic plus a splash of worcestershire sauce.


The sauce is on and the eggplant is being fried in a splash of rice bran oil as is the tofu. Having realised the meal will be a little light, I have spread a wrap with some horseradish sauce, layered sliced tomatoes on top, sprinkled dried basil over this and placed it on a pizza stone in the oven at 200degs C.

The tofu is carefully turned to brown it all over the the egg plant slices treated similarly.

So here is how the tucker turned out.The sauce is centered so you can have as much as you want when you want. So you have from bottom left the tomato slice, the eggplant slices, the tofu and some beetroot relish that was in the fridge and a few slices of pickled ginger.

The tofu was amazing. I think cooking it on the BBQ helped to take the water out of it so when fried it was crunchy with a beautiful soft gooey inside. The eggplant really held the smokey flavour well and was excellent. The rest was really nice also and there was plenty for two of us with left over slice and sauce for lunch the next day.


    • Tofu, silken, block of 300 grams  $2.52 and that is Aussie dollars
    • One wholemeal wrap $0.37
    • three tomatoes $4 per kilo, 250 grams=$1.00
    • one onion $1.12 per kilo, 100 grams = $0.12
    • eggplant $3.899 per kilo, 200 grams=$0.80
    • tin of tomatoes, $1.00
    • TOTAL $5.81
Okay, I didn't quite succeed in the $5 challenge but if you had tomatoes growing in the garden that would make your sauce and wrap topping. Plus there were leftovers so that has to be a bonus. Give me a break!

If this is the future for us, bring it on! The flavours really were amazing.

Tuesday 3 March 2015

Making the Most of Things: Rhubarb

Abundance, proliferation, plenty, bountifulness, shitloads, all great words when it comes to what we get from our gardens at times. Feast or famine as they say. However the downside is how many more ways can we prepare certain fruits or vegies to make use them all?

Zucchini or courgettes is an obvious one as when they grow there is a time when the come thick and fast. One I have struggled with is rhubarb. There are only so many crumbles, flans, slices, and gob loads on your cereal or muesli that a person can cope with. Particularly for a  a person with a limited sweet tooth.

Frugality is a mind set and it is important to clarify something right now. Frugality does not equate to being  a tightwad, a miser, a misery guts, a penny pincher, a Scrooge or money grubber. It is making the most of things, working on buying what you need rather than what you want, making the most of your money, enjoying the moment and what you have rather than what you do not have, and enjoying life. It is about using your brain to find solutions and learning to think outside the square.

Back to rhubarb, it is moderately prolific but unlike beans, peas, tomatoes, lettuce, green onions...you just can't eat it every day when it is around. But being frugal, I hated seeing good rhubarb not being used. There had to be a better way...

Oscar, our itinerant but regular visitor, lies near the rhubarb.

Rhubarb originates from China and has been used there for eons. However the use was medicinal. Marco Polo brought rhubarb back to Europe and  its use also spread to countries near China. So it is not surprising to find a recipe for savoury rhubarb with its roots in India.

I have made only the Rhubarb and Lentil Curry. It was wonderful and surprisingly there was really no taste of the rhubarb although its presence was felt in other ways. I look forward to trying the others and now making much more use of this wonderful vegetable.

According to Wikipedia, rhubarb is a vegetable although in the USA it is considered a fruit. This means there are lower duties and tariffs on the product.

The recipes were given to me so apologies to their origin as I know not whom to acknowledge and thank. Like all recipes, I use them as a guide, tweaking and adjusting to make use of what I have on hand and what I think will work. Adaptability is another key ingredient top frugality!  

Even though it is listed in recipe one, I never use olive oil when I am to heat it as it has a low smoke point and develops compounds that are carcinogenic with heat.I use a mild tasting high smoke point oil such as rice bran oil.

Rhubarb and Lentil Curry  Serves 6
·                                 2 Tbs. olive oil, divided
·                                 2 Tbs. yellow mustard seeds
·                                 2 ½ tsp. whole cumin seeds
·                                 3 Tbs. minced fresh ginger
·                                 3 cloves garlic, minced (1 Tbs.)
·                                 1 medium red onion, chopped (1½ cups)
·                                 ½ cup golden raisins
·                                 1 cup brown lentils, rinsed and drained
·                                 3 ½ cups  vegetable broth
·                                 ½ lb. fresh rhubarb, cut into ¼-inch slices, or ½ lb. frozen sliced rhubarb, thawed
·                                 6 cups baby spinach leaves
·                                 ½ cup chopped cilantro / coriander
Heat 1 Tbs. oil in nonstick skillet over medium-low heat. Add mustard and cumin seeds. Cover skillet, and cook 2 minutes, or until seeds begin to pop. Cook 1 to 2 minutes more, or until popping stops, shaking skillet often. Remove from heat, stir in ginger and garlic, and season with salt and pepper, if desired. Cover, and set aside.
Heat remaining 1 Tbs. oil in saucepan over medium heat. Add onion and raisins; sauté 10 minutes, or until onions begin to brown. Stir in lentils and 3 cups broth; bring to a boil. Reduce heat to medium-low; simmer 25 minutes. Stir in rhubarb and remaining 1/2 cup broth; cook 6 minutes. Add spinach, cover, and cook mixture 6 minutes more. Stir mixture to incorporate rhubarb and spinach leaves, then stir in spice mixture. Serve garnished with cilantro / coriander.

From another near neighbour to China, Iran. A recipe using rhubarb in a salad.

Thinly sliced cucumber and rhubarb tossed and left to stand for a while in salt, then mixed with rocket, lemon juice and a little mint,

Again from Iran; Rhubarb and lamb stew or khoresh.

 Soften a large onion in a mixture of groundnut oil and butter, then add 500g cubed lamb and brown. Stir in a pinch of saffron and 1 tsp pomegranate molasses, then pour in enough water to cover the meat. Simmer, covered, for 1½ hours. Half an hour into the cooking, fry a finely chopped large bunch of parsley and mint in butter and add to the stew. About 5–10 minutes before the stew is ready, add 3 sticks of rhubarb cut into 3cm pieces, stir once, cover and leave until the rhubarb is cooked but still holding its shape. Although fresh herbs generally lose their flavour when cooked, in this instance they're present in sufficient quantities for some flavour to survive, and their bulk serves the secondary purpose of thickening the sauce. Serve with basmati rice.

From Germany; Slow-cooked pork shoulder with tangy rhubarb and riesling recipe

Serves 4-6
2 red onions, peeled and halved
2 celery sticks, cut into quarters
3 bay leaves
2 sprigs of rosemary
½ pork shoulder, off the bone, skin removed and discarded
Olive oil
500ml/17fl oz off-dry wine, such as riesling or gewürztraminer
400g/14oz rhubarb, cut into 5cm lengths
Spinach, to serve
Preheat the oven to 180C/350F/gas 4. Spread the onions, celery, bay leaves and rosemary over the base of a very large baking tray. Season the pork very generously all over with salt and pepper and sit it on top of the vegetables. Drizzle with oil, then place in the oven for 30 minutes.
Pour over the wine and cover with a sheet of tin foil or greaseproof paper and return to the oven for 90 minutes, basting the meat every 30 minutes.
Place the rhubarb in a bowl, season well and toss in a little olive oil. Remove the covering from the pork and scatter the rhubarb pieces around the tray. Return to the oven, uncovered, for a final 30 minutes, until the rhubarb is tender and the meat is so soft that you can easily pull a bit off. Sometimes you will come across a shoulder that is tougher than others, so you may have to cover it again and return it to the oven for a bit longer until it's perfectly soft.

Sweet and Sour Rhubarb.

Lightly cooked slices of rhubarb are spooned atop spinach leaves and veiled with a warm sweet-and-sour dressing.

Ingredients:

4 stalks Rhubarb, cut diagonally into thin slices
1/4 cup sugar
2 tbsp. red wine vinegar
Salt and pepper to taste
16-20 spinach leaves
6 tbsp. vegetable oil 

Method:

Place the rhubarb in a wide saucepan. Sprinkle on the sugar and add enough water to cover by 1 inch. Place over high heat and bring to a boil. Cook, uncovered, for exactly 2 minutes. Remove from the heat and pour through a large sieve into a bowl. Return the liquid to the pan. Stir in the vinegar, salt and pepper, and place over high heat. Cook, uncovered, until the mixture is reduced to 1/2 cup. Meanwhile, divide the spinach among 4 salad plates. Arrange the rhubarb over the spinach. When the liquid is reduced, remove the pan from the heat and whisk in the oil. Pour over the salads and serve at once

Sunday 1 March 2015

Weedy Plantain Steps up to the Plate.



A simple reminder as to what defines a weed comes from the Oxford dictionary;

A wild plant growing where it is not wanted and in competition with cultivated plants.

Other definitions introduce the word valueless. As beauty is in the eye of the beholder, weeds too are in the eye of the beholder. Weeds are like the someone else's errant child running  rampantly, raucously through the shopping centre; misunderstood. When the child is yours they are tired, or hungry or sick. To all else they are evil. To most weeds are evil but when you realise what little gold mines they are, you can't help but embrace them. It makes weeding the garden more appealing when you get tp eat some of the pull outs!

Weeds are a type of plant that happen to be very good at what they do.


  • They are often early colonisers of cleared land helping to break up the soil and provide a micro-climate for further plant development. 
  • Weeds often have a tap root which is the most amazing of  elevators, bringing nutrients from deep within the soil to the surface.
  • They can live in places few other plants would dare to and as we all know, they can take over an area and dominate. Okay I admit I don't like weeding and weeds can be a real pain but they are just following the course nature set for them. Some can be quite useful.
Broadleaf plantain
There are apparently over 250 species of plantain. I am not talking about the green banana like fruit but of a type of weed. Plantago major or broad leaf plantain is the shining light in the family, plantago lanceolata the reedy cousin. Originating from Europe they are widespread worldwide, their seeds the greatest hitchhikers on humans you could imagine. Additionally their seeds can survive the digestive turmoil of a birds gut, so globalisation is hardly surprising.

The value of broad leaf plantain has been analysed by scientists. As we are principally talking food here I won't go into that.  Needless to say, several of the active ingredients of plantain are used in modern medicines and creams. The active ingredients are involved in treatments for irritable bowel syndrome, constipation and somewhat surprisingly diarrhea, wound healing, tissue regeneration, disinfection, cholesterol lowering amongst others. As a treatment for a skin wound or insect bite at home or in the bush you could try making a poultice from the leaves of plantain and applying it. Checkout  http://www.drugs.com/npp/plantain.html if you are interested further in this side of plantain. You won't look at this humble little plant with contempt ever again!

We are talking principally about food and broad leaf plantain is an excellent vittle. The leaves are high in calcium and the vitamins A, C and K.
The young leaves can be eaten raw  but as the leaves age or if there is little water about for the plant, the leaves become stringy and are best cooked. Added to soups, stews or stocks the benefits will abound without any negatives.
The seed head that you can see in the photo below can be eaten as a snack when green. They can be cooked briefly too but again as these heads age, the inner stalk becomes stringy. They can still be eaten by pulling the seeds off with your teeth as if you were removing the kernels from a very small sweetcorn.


Broad leaf plantain

I mentioned Plantago lanceolata, the narrow leaf plantain, as being the reedy cousin of broad leaf plantain. The leaves too are edible more often blanched or fully cooked. The veins can be quite stringy and if you have the patience could be removed. If your first eating experience was from a plant growing in the crack of an inhospitable footpath, I am sure you would not return to a second sitting. But if the plant is growing in the well watered oasis that is your garden, you might succumb.

The leaves of both plantains can be made into a tea which supplies all of the restorative aspects, no strings attached!
Narrow leaf plantain

Remember when collecting plants away from your own garden limits, to ensure they have not been sprayed, are not contaminated in some other way and are in fact the plant you think they are.