Posts Tagged FATS

Will 2016 be the Year of the Kitchen Scale?

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2016 has been declared the Year of the Pulse. But will 2016 also be the year of the scale?

 

Fannie Farmer published the Boston Cooking School Cookbook over 100 years ago and Americans have practiced her sifting, spooning, and leveling technique ever since. But things may be changing. Consider this. A prominent New York blogger starting adding weights to her recipes back in 2010. And as each year passed since then, the buzz has gotten louder. More books and articles and food writers are including weight measures in their recipes, especially for home baking.

 

Most professional bakers and pastry chefs already use weight and most food service recipes are written with weigh measures. A recent check of  The New York Times recipe box, a collection of over 17,000 recipes, showed more and more recipes with weighted ingredients. Most of the rest of the cooking world already writes recipes by weight and I am wondering if 2016 could be the year the practice goes mainstream in this country.

 

My interest in the measurement protocol is personal. I have been developing my own recipes with grams and liters ever since I lived in France. So I am thrilled to find a growing number of cooks and bakers out there who are coming around to my side of the table.  I am also thinking now is the time to start sharing my expertise.  Weight based cooking is not hard.  It just requires a change in habits and how we go about doing things.  But if the thought of using a scale sounds foreign to you, here is a step by step guide on how to use a kitchen scale to make my healthier, cheaper, better rolled oat and walnuts cookies.

 

ROLLED OAT, WALNUT, AND APPLESAUCE COOKIES

Ingredients for about 25 cookies:

 

100 grams unsalted butter (7 tablespoons)

100 grams turbinado sugar (1/2 cup)

100 grams canned unsweetened applesauce *  (scant 7 tablespoons)

2 large eggs

2 teaspoon vanilla extract **

100 grams walnut (1 cup chopped)

100 grams white whole wheat flour (generous 3/4 cup fluffed, spooned, and leveled)

100 gram rolled oats (1 cup)

100 gram raisins (scant 2/3 cup packed)

 

Besides the scale, you will also need one larger mixing bowl, a couple of smaller bowls, an electric mixer, and baking sheets. Remember to remove one 4 ounce stick of butter from frig or freezer a couple of hours before starting so the butter comes to room temperature.  Also remember to preheat oven to 350 degrees Fahrenheit at some point before starting to bake.

 

Turn on the scale. Place one small bowl on the scale, zero out, and weigh sugar. Place another small bowl on scale, zero out, and weigh applesauce*. Set both sugar and applesauce aside.

 

Place the larger mixing bowl on scale, zero out, and weigh the butter. Remove bowl from scale and cream butter using the electric mixer. Add sugar slowly to creamed butter and continue to mix until thoroughly blended.  Then add applesauce, eggs, vanilla, and just a dash of salt (optional). Mix thoroughly and set aside.

 

Place smaller bowl on scale. Weight walnuts and remove. Chop walnuts and set aside. Return bowl to scale and weigh flour, rolled oats, and raisins, zeroing out after each addition.  Add the dry ingredients from the smaller bowl plus the walnuts to wet ingredients, folding in gently with a spatula.

 

Line baking sheets with parchment paper or use silicon liners. Form the raw dough into little balls about the size of a rounded tablespoon and arrange these rounds on the baking sheet leaving about 1 inch (2.5 cm) distance between each one. Flatten each cookie before baking. Place cookies in oven and bake until cookies start to darken, about 17 minutes.  Cool on rack. Store in air tight container.  Or freeze for long term storage.

 

Cooking Notes:

 

* Applesauce comes in individual 4 ounce / 113 ml serving sizes. Using these little cups means you don’t have to buy a whole big jar for a small amount. Each individual cup contains just a little more than 100 grams applesauce.  The extra amount is not going to ruin the recipe, but for those of you who are nerds like me, just remove about a tablespoon.

 

** I use imitation vanilla for cooking.  The delicate flavor profile of real vanilla does not survive the high heat of the baking process, so I bake with artificial vanilla and save real vanilla for smoothies and ice cream.

 

Nutrition Notes:

 

Deciding to bake my own cookies was an easy decision. They are better, healthier, and cheaper than the competition.  My cookies are better because I can control the sweetness and if you’re like me and do not like your cookies too sweet, you can adjust any recipe to just enough.  My cookies are healthier because I source really good quality ingredients like whole grains, whole nuts, and seasonally dried fruit.  And my cookies are cheaper. Each pound costs me a little over $6.00.  And those are New York City dollars.  Prestigious artisan cookies say from a farmers market or pricy bakery boutique cost as much as $20 per pound here in the Big Apple. And even more, sometimes a lot more.

 

Yes my cookies are healthier, I can’t label my cookies “healthy” because they do not meet the nutrient profile required by the FDA for a healthy nutrient content claim. And maybe that’s just as well.  An indulgence is an indulgence. They are certainly not junk, but aren’t all cookies an indulgence?

 

Allergen Alert: Wheat, Gluten, Tree nuts, Eggs

 

Nutrients per one cookie serving: 120 Calories, 2 grams Protein, 14 grams Carbohydrates, 7 grams Fat, 1 gram Dietary Fiber.

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Happy New Year’s Eve 2015

 

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This year has gone amazingly quickly. And the one night we have to celebrate letting go of the old and bringing in the new is almost here.

Looking back on 2015, it’s been a good year for nutrition. The now infamous Dietary Guidelines will probably get released despite all the turmoil and challenges and bickering. As for me, I like the guidelines so I’m happy to see them released

Menu calorie labeling got postponed for a year and the date rescheduled for December 2016. Calculated nutrient analysis requires skill and patience and a standardized recipe. Fast casual seems to have already implemented as have many of the restaurant chains  My preference is for online counts with a tool like Nutritionix that allows for individual modification on demand. How it plays out for grocery take out and for the written menu calorie posting remains to be seen.

One exciting event happened at the beginning of the year. I call it the KIND bar kerfuffle because the FDA sent a letter to the meal bar manufacturer stating, among other things, that the bars could not be labeled healthy because nuts have too much fat.

The word healthy is regulated by the FDA as a nutrient content claim. Nuts by themselves of course contain good health fats and the USDA want use to include them frequently in out diets. When a manufacturer takes those same nuts, adds in some dried fruit, sweets, and maybe a little chocolate, the product now falls under FDA jurisdiction and subject to regulatory control. The criteria for “healthy” was established over 20 years ago with the best of intentions and reflect what was then considered to be good dietary advice. Nutrition science has moved on but the kiss of death criteria remained cast in regulatory concrete.

KIND removed the word healthy and filed a citizens petition asking the FDA to consider updating their regulations. I say it’s about time!

As you can see, it’s been an eventful year for nutrition. And 2016 looks to be just as eventful.

But for now let’s just enjoy ourselves on New Years Eve and not get crazy. Enjoy the food. Enjoy the people. And enjoy the spectacle of your choosing be it noisy Times Square bash or a quite night with the television.

 

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Homemade artisan vinaigrette.

 

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Why do I bother making vinaigrette?

Because I really like good olive oil. And no one makes a bottled dressing made with olive oil!

I used to cheat and buy the bottled stuff and believe me I bought the most expensive stuff on the shelf. I looked for front of the package labeling and when I found one with olive oil, that’s the one I picked.

Then one day I turned the bottle around and read the ingredient list. The first thing I noticed was the olive oil was not listed first.  What I found was canola oil or soybean oil. Those are not bad oils, but they are NOT olive oil. And where was olive oil listed? Much further down on the list.

Ingredients must be listed in descending order by weight. For those of you who are not label mavens, it’s okay to market a product and label it olive oil on the front of the label as long as olive oil is listed somewhere in the ingredient list.

That was the day I started making my own homemade artisan vinaigrette.

Now take a look at my vinaigrette pictured above. The ingredient list is short and simple. Olive oil, vinegar, salt.

I should add my cost for ingredients is about three times what I would pay for even the most expensive brand of bottled dressing because good olive oil is not cheap.  This cost factor explains why most people are okay with a blend.

My oil of choice is Arbequina olive oil from California. Olive oil is shelf stable, but unlike wine, olive oil doesn’t benefit from aging. Every November after the harvest, I order 6 liters so my vinaigrette is always made with an oil that is less than 12 months old. I use a good vinegar (7% acidity) and salt.

Most recipes I see for vinaigrette are volume based. My preference is weight based and I use my scale. No measuring cups to wash. No waste. And that’s good because at the price I pay for my olive oil, I can’t afford to waste a drop. Both volume and weight are referenced below however because most of you probably do not have a scale yet.

275 grams extra virgin olive oil like Arbequina (300 ml or 1 1/4 cup plus 1 teaspoon)

100 grams Sherry or wine vinegar (100 ml or 7 tablespoons)

5.8 grams salt (2 level teaspoons)

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Healthy versus Healthy.

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Most of us agree now that healthy eating is important. This is new. Just a few years ago, labeling something healthy was the kiss of death. But times have changed.

Is it a seismic shift? Time will tell on that one, but observers agree that it’s big and important and requires attention.

The good news is we all want to eat healthy. The bad news is we can’t agree on what exactly healthy is.

Take supermarkets. The average supermarket has 45,000 individual items. At least that was what the Food Marketing Institute estimated when they did the count for 2013. And every one of those products has a label and many have additional certifications.

Or farmer’s markets. Plenty of good stuff to buy at least in the summer. But the produce is dirty and untrimmed and needs to be stored correctly and cooked. Not easy tasks without a good kitchen set up and lots of time to shop.

Or restaurants. Cooking not required. But you still have to make choices and decide what to order.

Now imagine how much harder all this is if you never took a home economics course or learned cooking skills? Or if you had never seen a farm or had a home garden? Or if you never met anyone who stocked a root cellar or made cheese or baked bread? We have a situation where one to two generations comes to the marketplace without these basic skills.

What to eat is a tough decision. And sometimes all you have to go on is an image or a label.

People may know the words they want but they need help translating the words to the table. Now this is good for those of us in the translation business. We can plate healthy to fit what the person says they want. And that’s good for business.

But labels are like metaphors. They stand for something in the real world. Think about it this way. In Ireland, grass-fed isn’t used as a marketing label. It’s simply the way it’s done. At least for now.

Accessible, normal things don’t need labels. But today’s consumers don’t bring basic cooking and food skills to the table and so they depend on labels.  Healthy is defined by so many different labels today that I could not find room to fit them all in the infograph. Like I say, it’s good for those of us in the translation business.

Confusion continues and labels sell products and marketing works.

And the bright shiny silver lining to the dark cloud of confusion is most people may actually really be eating healthier today. The competition between contenders for the best healthy diet is fierce, but as long as it uses real food and more fruits and vegetables and whole grains, at least the essentials will be in place.

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Why count when it all tastes so good?

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Beautiful. Delicious. Let’s Eat.

The perfect late spring supper for our north east coast growing season. Planting has started but only asparagus and ramps are coming in right now so I’m still dependent on California, Texas, and Florida. The arrangement on my plate is what the French call a Salade Composée. Call me a thwarted graphic designer, but I have always loved making stylized plate designs.

Simple ingredients:  greens, vegetables (tomato, cucumber, legumes, red cabbage), grains preferable whole grain, protein, and dressing.

Homemade vinaigrette is always on hand because I make my own and we eat salads all the time.  Basic extra virgin olive oil, vinegar, and salt.

Legumes are always on hand too because I buy dry beans in bulk and cook batches as needed. The only component that requires cooking is the grain.  The one I used for this salad is freekeh, an ancient grain with roots in the Middle East. Traditionally, it’s made from wheat so freekeh is not gluten free. The berries are harvested while still green or yellow, then roasting during processing. Smoky. Nutty. Chewy. Freekeh is a perfect grain for a savory salad. But it needs to be cooked first and that takes about 15 to 20 minutes.

While the grain is cooking, I wash and trim all the vegetables. I don’t measure when I’m doing a quick supper like I did the night I made this salad. But I know from past scrutiny I want about 16 ounces (450 grams) on the plate and look for a distribution by weigh of 40% vegetables, 20% legume, 20% protein, 10% grain, and 10% dressing.

Once everything is washed, peeled, chopped, drained, cooked, and ready to go, the fun begins.

The plate starts with a bed of arugula and green leaf lettuce.

Then portion the protein. That is canned tuna you see up there in the upper right. A couple of tablespoons of a Spanish line caught tuna packed in olive oil. Tonnino Ventresca. Really delicious but on the expensive side.

Next in line going clockwise is the grain. My personal choice is freehka, but farro or buckwheat or quinoa work just as well.

Now some chopped red cabbage. Cabbages are good keepers and help to bridge the gap between the end of the last year’s harvest and the green shoots of spring.

Next are some Kirby cucumbers.

For legumes, I used chickpeas because that is what I had on hand.  Use what you like or use what’s sitting on the shelf or in the frig. Home cooked tastes better, but canned is more convenient when time is a factor.

The final touches are a hard cooked egg cut in six pieces, a handful of cherry tomatoes, and a scallion for garnish. With a couple of generous tablespoons of vinaigrette, the salad is dressed and ready to go.

So at this point you may be asking me why mess up the meal with counting?

I don’t disagree. But I feel a responsible. A cook needs to know what the people they feed are eating. Pleasure and good company is key to healthy eating. But so are healthy food choices. And that means you count, even if it’s only miles travelled between farm to table. Here are some good examples of the kind of counting I do.

  • Portioning the Protein.  Prep cooks in restaurants portion protein for the line cooks for two reasons. The chef needs to manage costs and the customer needs to feel the portion is good value. Some of us, chefs and eaters alike, check for sustainability. But nutritionists like me portion protein for other reasons. We like to know the grams and we like to know the distribution between animal (egg and tuna) and plant (legumes and grain).
  • Salt and Sodium.  Whichever side you take as the salt wars rage on, knowing how much you use and where it comes from is required for baseline.
  • Balance the Plate. The Dietary Guidelines and MyPlate get criticized from both sides of the food spectrum. Manufacturers and producers don’t want to count anything that can be perceived as a negative. The healthy eating crew has for understandable reasons lost faith in the government’s ability to provide valid advice. But here are some observations. Using 16 ounces (450 grams) as the reference amount, my salad provides 3 cups of vegetables, 2 ounces of protein, and 1 ounce of grain. Bonus points for fish, plant protein, leafy greens, and whole grains.

The calorie count for the 16 ounce (450 gram) salad which includes 3 generous tablespoons dressingis 590 calories. As for the other nutrients:  26 grams protein, 41 grams fat, 41 grams carbohydrate, 10 grams fiber. The largest contributor to those 16 ounces is the water weight from the vegetables which accounts for 74% or about 10 1/2 ounces.

And for the usual suspects:  720 mg sodium, 6 grams saturated fat, no added sugar.

Salt sources in descending order:   vinaigrette, chickpeas, tuna, freekeh, egg, vegetables.

Saturated fat in descending order:  vinaigrette, egg, tuna, chickpea.

So why bother counting when it all tastes so good? Because the cook need to know. The people at table don’t necessarily need to know. And it’s important to keep in mind that too much obsession with eating healthy can be as detrimental to good health as too little. But the cook still needs to know that nutrition bases are covered and that salt and fats have been put to good culinary use.

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The reason I salt my lentil soup.

lentil soup

 

 

 

It’s a damp, grey, periodically rainy April day here in New York City. It’s spring but you’d never know it. So I’m sitting here thinking about lentil soup instead of tender green shoots. An absolutely perfect day for a big bowl of lentil soup. Spring will come and those first tentative little shoots will appear, but it’s definitely not going to happen today.

My lentil soup is pictured above. Rich, earthy, delicious, and always appreciated on a chilly day like today.

I always make my own lentil soup. Here’s why.

First, doing it myself is economical. Brand name shelf-stable lentil soups are convenient and good to have on hand but will run as much as six dollars a liter whereas my home crafted version is closer to two dollars a liter. And that price includes using small organic French green lentils known as lentilles du Puy. Using conventional grey lentils or brown lentils, the soup would be even cheaper.

Second, doing it myself gives me more flexibility in seasoning and salting.

The soup is so easy to make I don’t bother with a recipe. Except I measure the salt. But I’ll explain why later. Thanks to the Internet, there are a gazillion recipes out there for every skill level from plodding amateur to expert proficiency. So if you need a recipe, please find one that fits your skill level.

My soup starts with a generous pound / 500 grams du Puy lentils plus an onion, a carrot, some celery stalks, and 5 tablespoons olive oil / 75 grams olive oil for a soffrito.  I use a liter of low sodium chicken stock plus enough water for cooking the soup and ending up with 3 liters finished product. Or about 12 cups of soup.

The reason I am careful with seasoning is because I want the people who sit at my table to enjoy and relish my lentil soup.

Lentils are a healthy and nutrient dense vegetable. We count them as either a phytonutrient rich vegetable or a plant protein with a compliment of vitamins, minerals, and fibers.  I want to make the soup palatable because no matter how healthy lentils are, if the soup does not taste good, nobody will benefit.  So I use herbs either in season or dry and an acid either balsamic vinegar or tomato sauce and some pepper.  And I use salt.

The ratio of salt to soup that works for me is 5 grams per liter or 15 grams for three liters. That works out to 5 teaspoons flake salt or 2 1/2 teaspoons sea salt for the 3 liters. Enough salt to enhance the earthiness of the lentils and balance the acidity of the vinegar without being overbearing.

Salt is a controversial nutrient. There are health implication, culinary implications, and cultural implications.  Let me put the amount referenced into perspective.

The amount of sodium in a cup of my lentil soup is about 550mg. That level is a little higher than the FDA disclosure level of 480mg per serving but still below the National Salt Reduction Initiative 2014 target for soup which would be closer to 620mg for a cup.

Because I know how to run my daily numbers, I know that my daily average sodium intake is usually at or below the recommended 2400mg even when I salt to taste as I do when I make lentil soup.

I think it was Anthony Bourdain who is reputed to have said that salt makes everything taste better. The man speaks the truth. Salt works. Here is how I see things. Salt is there to make really healthy things taste good. So I want people who might not eat lentils to taste my soup and find it irresistibly delicious.

 

 

 

 

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Working my way through the CSA.

leek, potatoes, rutabaga, nutmeg

leek, potatoes, rutabaga, nutmeg

Picked up my last load from the CSA the day before Thanksgiving and am still working my way through. Over the six months of the season I got 270 pounds of vegetables. In other words, I picked up and brought home 10 to 20 pounds per week. Every week for 26 weeks. My goal was to eat or distribute everything and on that count I’ve done an outstanding job. So far. But I’m not finished yet.

Pictured above are some potatoes and a lovely bunch of leeks for my soup. Up in one corner is a rutabaga which I’m going to use with the potatoes and in the other corner a nutmeg which I will grate as the soup finishes cooking. An appreciation goes to James Beard for the suggestion of using nutmeg in leek and potato soup. I’m pretty creative in the kitchen, but I never would have thought of that one on my own.

I love leeks but they are sometimes a pain in the neck because they can be full of sand. These leeks were comparatively sand free so in no time I have them washed and sliced them.

Now I put a couple of tablespoons olive oil in the 4 liter soup pot, toss in the leeks, and let them braise. As the leeks soften and get aromatic, I scrub and cut up the potatoes leaving the skin on for extra fiber and nutrients. The rutabaga got added because I don’t know what else to do with it. It’s the same color as the potatoes and hopefully it will all just blend right in.

I add a liter of low sodium stock, chuck in the potatoes and the rutabaga, and let it all come to a boil. Then turn the heat down and gently simmer until the potatoes are soft.

My preference is low sodium stock not because I don’t want salt but because I want to add the salt to my taste. Also the presalted stocks do not taste as clean to my palate as the low sodium ones.

When the potatoes are soft enough to mash, I pull out the food mill. A wonderful kitchen devise that manually pulverized vegetables into chunks or purée pieces. The food mill is much gentler than the food processor. What is really cool about using the food mill is that the potatoes and leeks go in one end and out the other end comes soup. Back into the pot. Adjust the seasonings. Grate in some nutmeg. I used half the piece. Add more water or stock if the consistency is too thick. And as a final touch, I stir in a good sized piece of butter.

And there you have it, a nourishing late fall soup.

Best of all my leeks and the rutabaga are gone. And all I have left is 7 pounds of potatoes in my pantry. Hummmmmm …

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Thanksgiving 2014.

photo: Thanksgiving Turkey, Tim Sackton via flickr creative commons

photo: Thanksgiving Turkey, Tim Sackton via flickr creative commons

Thanksgiving is my day to eat dark meat and skin.

It’s also my day for butternut squash soup, roasted fall vegetables, cranberries, stuffing and potatoes, pumpkins pies … So much good food comes our way on this truly American day of celebration.

Conventional dietary advice for say the last 20 years or so has been to eat the white breast turkey meat without skin. Now this RDN has never been very conventional and she has continued to eat both skin and dark meat despite that advice.

White meat turkey is, in my opinion at least, an insipid tasteless excuse for protein. So filling up on skinless turkey breast is the last thing I have ever wanted to do. My granddaddy always said that the best part of the turkey was the drumstick and the skin. Roasted, succulent, flavorful, filling, and considering it is after all turkey actually good! My granddaddy knew what he was talking about and he was right.

Besides, eating only white meat and chucking dark meat and skin adds to solid waste. It’s also disrespectful to the bird.

2014 has been a good year for fats. And I am feeling vindicated that current research is finally demonstrating that fat is not a toxic substance. Maybe saturated fat is not a “health” food but that is not the same thing as saying this kind of fat has no place in a healthy diet or on a healthy plate.

So I will follow my granddad’s advice this year just like I have always done and go for the drumstick.

And because I’m a RDN who runs nutrition numbers, I am pleased to report that eating the whole bird means I’ll be getting more zinc and vitamin B-12. An added bonus for my decision to indulgence in dark meat and roasted skin.

So I say Happy Thanksgiving and let’s all enjoy our day! We are in the midst of a sea change in nutrition thinking. Can’t wait to see what plays out in 2015.

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What to do with too many vegetables soup.

vegetable soup

zucchini, collard, potato soup

I love soups. Especially as we move into fall and the days get shorter and the nights get colder. Warm, appetizing, aromatic, easy to make, and one of the best ways to use up vegetables when you have too many. Like when my CSA keeps sending me more vegetables than we can eat.

That’s my soup pictured above. Those very dark green pieces are collards. The softer light green pieces are zucchini. Potatoes blend in to add consistency and softness. And the orange pieces are carrots from the soffritto.

Because the CSA keeps sending me vegetables we don’t usually eat, like zucchini or collards or potatoes, my creative cooking skills have been getting challenged on a weekly basis. But nothing can go to waste, so here’s how I handled the overload from the last couple of weeks.

Every soup gets started the same way. I pull out my AllClad 4 liter soup pot and start the soffritto. Put some olive oil, a chopped onion, some chopped carrot and celery in the pot and let it all slowly sauté until the onion starts to turn color.Soggriggere is the Italian word for sauté and my soups always start with a soffritto.

Now comes the fun part. Open the frig.

First I found those two remaining zucchini from I think two weeks ago. One was big enough to have seeds inside so I had to scrape them out. The other one was smaller and was good to go. Washed, trimmed, and chopped the zucchini goes into the pot. I let the zucchini pieces start to brown in the olive oil. Thank goodness it’s the end of the season because I am running out of zucchini ideas. Could anyone imagine a vegetable more devoid of character or taste than a zucchini?

Then I found the bag of the collard leaves. Collards are an incredibly healthy phytonutrient rich vegetable, but my preference is kale or rapini or chard. Collards are, however, good in soups because they hold both shape and color during cooking. So I washed the leaves, removed the thick spine, chopped then up in small pieces, and put them in the pot.

Can’t forget potatoes! I have eaten more potatoes this fall than I’ve eaten over the last couple of years combined. The potato skin needs good scrubbing but no need to remove it. Just cut them up in pieces and into the pot they go.

Then I add a liter box of chicken stock (low sodium) to the pot along with some dry herbes de province. Fresh herbs work better, but I didn’t have any on hand. And finally 1/4 teaspoon salt.

Everything gets to slowly simmer together for about 40 minutes.

Once all the vegetables soften and start to blend, I run the pieces through my food mill and soup comes out the other end. I prefer the rough cut version you see in the picture so I use the largest grate of the food mill. It’s just that easy to make 2 liters of vegetable soup. Any greens you have on hand should work just fine.

To see how the soup scores on my Healthy versus Healthy infograph, check the tags.

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When healthy makes you gag!

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Fall is the season for so many good healthy vegetables. Brassica like kale, rapini, cauliflower, sprouts. Celeriac. Onions. Late season storage carrots. And squashes like butternut, spaghetti, pumpkin, and acorn.

My CSA Keeps sending me squashes and I have a problem. Acorn squash and speghetti squash make me gag.

All vegetables are healthy but some vegetables are more healthy. Pigment color is the marker for certain phytonutrients. Red, yellow, and orange fruits and vegetable are rich in carotinoids. And winter squash is nothing if not deep orange. That deep vibrant color marks heavy concentrations. So I have tried on many occasions and failed. Acorn squash just makes me gag.

Besides there is no point in signing up for a CSA and then not eating what arrives each week. Or at the very least giving it away.

Pictured above are two acorn and one sweet dumpling. And I anticipate more squash next week. It’s squash season.

So last week I put on my creative cooking cap and came up with the following solution. Every Thanksgiving I make pumpkin pie. Pumpkin is a squash in the same family as acorn so what would happen is if I just substituted the same amount of steamed acorn for canned pumpkin?

And my good idea worked beautifully. Acorn squash makes an excellent pumpkin pie. We can’t say my pie is as healthy as a serving of the vegetable because the squash comes along with added sugar and more refined carbohydrate which dilute the phytonutrition. However it’s fresh, local, and delicious. I can eat it without gagging and not a single squash will go to waste. Each of my acorn squash pies makes 6 servings so at 340 calories per piece, we are going to need to keep our eye on portion size and frequency.

Here are the proportions I used:

1 2/3 cup purée (pumpkin, acorn squash)/ 400 grams
2 eggs
3/4 cup turbinado sugar / 150 grams
2/3 cup milk / 150 ml
1 tablespoon flour
2 1/2 tablespoons butter / 30 grams
1 teaspoon vanilla
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon salt
1 prepared 9 inch graham cracker crust

Steam acorn squash or open the canned pumpkin. Melt butter. Assemble ingredients. Combine squash or pumpkin, eggs, sugar, milk, flour, butter, vanilla, spices, salt in mixing bowl. Whisk just enough to blend thoroughly. Pour into 9 inch graham cracker crust. Bake at 425F for 20 minutes. Reduce temperature to 350F and bake addition 40 minutes. Remove and cool at least 2 hours before serving.

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