Zesty Sunny-Side Up Eggs With Black Beans, Arugula & Corn Tortillas

With all the hype going on lately regarding the salmonella egg outbreak, people all over the country are scared to death of eggs, much less a little runny egg-yolk.  But not me.  I confidently eat my eggs as runny as can be.  Why, you ask?  Because I know exactly where my eggs came from and what the chickens were fed and that the risk of salmonella is extremely low to non-existent.  Salmonella only became a threat when we started industrializing egg production and moving chickens onto huge factory farms where they are crowded together in horrid living conditions and are far more likely to get sick and carry and spread diseases.  The eggs they produce are also much less healthier than eggs from hens raised on pasture, where they feed on grasses and grubs as chickens have evolved to eat.  (See The Good Egg)  I proudly prepare my pasture-raised eggs from the farmers’ market and enjoy them as runny as can be.

For the above dish, I fried my eggs in a little bacon fat just until the whites are set, added salt & pepper, and then served them on a corn tortilla with a spoonful of homemade pesto and a splash of Cholula hot sauce.  It was delicious with some black beans, fresh avocado and wild arugula.

Raw Granola

This week I was planning to make a batch of my granola and at the last minute stopped by the gluten-free bakery only to find out they were OUT of gluten-free oats!  They are the only place near me that I know has them, so I was out of luck.  And out of ideas for breakfast the next morning.  However, I did still have all the rest of the supplies - almonds, walnuts, pumpkin seeds, dates, and some goat’s milk yogurt that needed to be eaten. 

Well, I could still make granola, but it would be grain-free and since there’s a greater amount of nuts it would be healthier if it were raw.  Nuts and seeds contain enzyme inhibitors that keep you from digesting and absorbing many of the nutrients, but these enzyme inhibitors are greatly reduced if you soak the nuts prior to eating them.  Usually overnight works well, in a glass container on the countertop with filtered water. 

Some people use a dehydrator to dry out their nuts and seeds after sprouting, for crunchiness and easier storage.  I don’t have a dehydrator, though I want to get one, and I was only planning to make what I need for the next morning so I wasn’t worried about storage.  I simply drained and rinsed the nuts and seeds, sweetened them with fresh medjool dates and topped everything with the goat yogurt and a handful of fresh berries.  It was perfect, and satisfied my appetite until past noon.  In a pinch, it was what I needed to get by until I can stock up on gluten-free oats again.

Tuna & Heirloom Tomato-Basil Salad

I saw this great recipe by Amanda Gold in the Chronicle on Sunday for an heirloom tomato and tuna salad, so I decided to make my own.  Ripe tomatoes are everywhere now (except in my backyard, thanks to late planting and colder and cloudier weather than usual for this time of year), and they are at their peak flavor and nutrition.  (If you’ve ever eaten ripe, local summer tomatoes, then you will never again want to eat one of those pale, pink starchy things grown halfway around the world that are called “tomatoes” and are served in chain restaurants and supermarkets throughout the year.)  Basil is also abundant these days, so I picked up a bunch as well.  And a beautiful head of butter lettuce!  To make a delicious salad, or anything for that matter, it simply comes down to using quality ingredients.  And that means local, seasonal, ripe fruits & vegetables, fresh herbs, and clean meats (no antibiotics, pesticides, hormones, or other harmful ingredients). 

When I make a tuna salad, I like to use white tuna packed in olive oil.  But I don’t buy it that way.  It’s easy to do it yourself.  Just buy a good can of tuna in spring water, add your own extra-virgin olive oil, and save yourself the extra money.  Unless you are buying a super premium brand of tuna in the $5-$10 range, you can bet they are using cheap olive oil.  I also get the unsalted kind, so I can add my own mineral salt instead of consuming more refined salt.  But don’t buy the really cheap commercial brands, because if you look at the ingredients you’ll see “vegetable broth” listed, and that is just the company’s way of inserting a bunch of artificial flavorings without having to put them on the label.  I usually buy tuna at Trader Joes.  It’s wild-caught, dolphin-safe, clean, and inexpensive.  (I have also heard that smaller, light tuna tends to be lower in mercury & PCB’s than the larger albacore tuna.)

1 head fresh butter lettuce

2 ripe multicolored heirloom* tomatoes of your choice (I used purple Cherokee)

1 can light tuna in spring water

Fresh basil leaves

Kalamata olives

Extra-virgin olive oil

Balsamic vinegar

Mineral salt

Fresh cracked pepper

Open the can of tuna and drain the water.  Add 1-2 T extra-virgin olive oil and sprinkle generously with mineral salt; set aside.  Wash the lettuce leaves, drain, and arrange on a platter.  Slice the heirloom tomatoes and place on top of the butter lettuce leaves.  Top each slice with a large leaf of basil or two.  When the tuna has absorbed much of the olive oil, put a spoonful on top of each tomato slice.  Make a simple balsamic viniagarette by whisking 4 parts olive oil and 1 part balsamic vinegar; drizzle over the salad.  Garnish with kalamata olive halves and sprinkle with fresh cracked pepper.

Makes 2 salads.

*Heirloom tomatoes are open-pollinated (not hybrid) varieties with unique flavors, shapes and colors that are usually cultivated over many growing seasons to develop these characteristics as well as disease resistance.¹

Dear readers, my apologies for my long absence.  We recently had to move again (long story…), and each time this happens it seems to take longer to get connected to the internet, even though one might think this is the modern world.  This time was a frustrating 3 weeks offline, but happily we are finally up and running. Hooray!!!

So, I have been doing lots of unpacking and cleaning and configuring computer networks and very minimal cooking.  However, we are now living in a house with a small garden, and I have jumped on the opportunity to start building it.  The lovely picture above is my first tomato plant, started in a container at my old apartment.  It’s too well established to replant into the ground, but you can guess where next year’s seedlings are going.  I planted some lavender and herbs, only to discover there were already some growing from before - some rosemary, wild mint, and some other fragrant greens that I have yet to figure out what they are.  I look forward to growing lots of things that I can cook with at their freshest. 

I’ve never thought of myself as someone with a green thumb, but I am an enthusiast and am determined to learn.  I bought this great book called Golden Gate Gardening by Pam Pierce, about how to garden in the San Francisco Bay Area.  If you live in northern California, you should check it out.  I’m learning all about types of soil, how to fertilize, when to grow what and where.  I am guessing that the soil quality of my garden isn’t the greatest, but I’m starting to add organic matter to build up the nutrients and condition the soil.  Someday I’d love to learn how to compost, but for now I’m just mixing in vegetable scraps and the pulp from my juicer and giving it some time to decay and break down into nutrients.  Hopefully in a few months I’ll be ready to plant some fall vegetables and see how they do.  It will be a long term process, but a rewarding one.

Even if you don’t have a garden, if you have a patio or stairway or any space with access to sun, you can grow lots of things in containers.  My tomato plant is doing very well - even in a 12 inch pot (which is not ideal size for a tomato but I water it daily and fertilize it every couple weeks) and it is bursting with heavy fruit just waiting for a little more sunshine to ripen.  Or you can grow herbs in little pots in your window sill.  It’s very easy to do, low maintenance, and it is relaxing to tend to and nurture your plants. (I love the smell of tomato vines and fresh thyme!) And the results are quite savory.

Again, my apologies for not responding to your comments - now that I am back online and settled I expect to be back in action, so you can look forward to hearing from me soon!

Almond Milk

I’ve had a number of responses to my recent posts on raw milk.  It’s exciting that so many people are interested in trying it.  But I also know that it is difficult to come by in many states.  And sometimes you need a substitute when baking, because even raw milk isn’t raw anymore if you cook with it.  I’m sure most of you use milk substitutes made from rice, soy, or almonds.  You can conveniently find them at most grocery stores, but you may notice that most of the brands are loaded with lots of other stuff - preservatives, synthetic vitamins, sweeteners - that you don’t want.  Also, it is wise to avoid soy milk because soy products are not really good for you unless they are prepared with traditional fermentation.  Highly processed soy “substitutes” contain nutrient-blocking phytic acid and plant estrogens that mimic and interfere with hormones. 

Rice milk will work in recipes but it is very watery, tasteless and pretty much consists of simple carbohydrates.  Almond milk has many more nutrients, such as protein, fiber, calcium, vitamin E, zinc, selenium, among others.  But again, if you buy it at the store, it will come with a lot of other additives and it is usually made from a watered-down almond base.  Did you know how easy it is to make your own at home?  All you need is a blender and either a cheesecloth or a nut milk bag and some almonds.  If you prefer sweetness, you can naturally sweeten it by adding a fresh Medjool date or a small amount of pure maple syrup.  But even when unsweetened, it is very tasty and delicious.

I make homemade almond milk almost every week, and I use it in pancakes, crepes or other baking recipes.  It’s also great to use in smoothies or on cereal.  Here’s how I make it:

For fresh almond milk in the morning, soak 1 cup of raw (preferably unpasteurized) almonds in filtered water overnight.  This removes the nutrient-blocking acids and activates helpful enzymes, making it easier to digest.  In the morning, drain the water and rinse.  Add 1 cup filtered water, an optional Medjool date (be sure to remove the pit first!), and blend until very smooth.  Add 3 more cups of water, a spoonful of maple syrup if you prefer, and blend for a few more seconds, until mixed. 

Now comes the slightly messy part.  Either cut a large piece of cheesecloth (at least 18 inches square) or place a nut milk bag over a large bowl or wide pitcher.  While holding the bag or cheesecloth in place (you may need help with this), pour the blender mixture into the bowl, straining it through the cheesecloth or nut milk bag.  Squeeze the pulp in the cloth to remove all of the moisture.  There will be a good amount of pulp; you can save this for baking if you prefer.  Add it to a muffin recipe for extra fiber! 

Finally pour the fresh almond milk into a glass container to serve and store for up to 5-7 days in the fridge.  You can try this with other nuts also - cashews are very tasty and have a minimal amount of pulp; you can even skip the cheesecloth and strain it through a metal strainer.  Note: I hope to add some more pictures of the process to this post after I make almond milk this weekend, so check back for updates!

I never thought I’d eat a cheeseburger again.  Those of you who read my blog know I eat goat cheese occasionally.  But recently I also started eating red meat again.  Grass-fed beef, that is.  It’s a totally different experience.  It has a very distinct flavor, and healthier fats.  Not only is it healthier to eat grass-fed beef, but the animals themselves live healthier, happier lives. Before WWII, all cattle were grass-finished, and heart disease and cancer were not epidemic.  Today, the vast majority of our nation’s cattle are sent off to a small number of gigantic CAFO’s (concentrated animal feeding operations), crowded “cities” where they are fed an unnatural diet of corn (which causes them severe indigestion and great discomfort and promotes the growth of dangerous e. coli bacteria) and are forced to stand in their own waste.  Sounds awful, doesn’t it?  It’s an efficient way to mass produce beef that is quickly fattened for market, but not without enormous environmental, ethical and health costs.

In contrast, grass-finished cattle roam on pastures for the duration of their lives and consume the diet that they evolved to eat: grass.  Grass-fed beef contains much higher levels of omega-3 fatty acids and the cancer-fighting polyunsaturated fat CLA, and is much leaner than commercial beef from grain-fed feedlot cattle.  It also contains nearly twice the amount of beta-carotene and vitamin E.  My experience has been very positive - neither my husband nor I have experienced any gastric discomfort after eating it, as we have in the past with conventional beef.  We now enjoy it almost once a week.

It is important to note that grass-fed beef cooks much faster than grain-fed beef.  I have tried cooking grass-fed steaks but have not mastered the cooking time yet.  There seems to be a very small window between rare and medium-well.  But I’ve had much better luck with ground beef (which is also the most economical cut!), especially burgers. 

My advice is to make your hamburger patties a little thicker than you usually would, as they tend to slightly shrink in size.  (This also prevents them from over-cooking.)  Add a splash of Worcestershire or Tamari sauce if you like and season with sea salt & fresh pepper.  Heat your skillet (I use a cast-iron) with a little butter or even lard for ideal cooking. Throw a few thick slices of red onion in the pan as well.  If you like a medium-rare burger, cook it for 5 minutes or so on each side, until just no longer bloody when pressed with a spatula. You can always cut into it a bit to check.  When cooked to your satisfaction, turn off the heat and top with a few slices of goat cheddar and the sauteed onion.  It’s so delicious you won’t even miss the bun!

Duck Leg Confit

One of my favorite meals is duck leg confit.  Duck legs have a lot of fat on them, but the secret to confit is that slow-cooking them in their own fat makes the meat tender and juicy and the skin crispy as it cooks away the fat.  The problem with most confit recipes is that it is time consuming, requiring a couple hours of slow cooking both on the stove top and in the oven.  But then I thought about cooking it in the crock pot, which, even though it would take longer, would be more energy-efficient and require less attention since I could leave it unattended for longer periods if necessary. 

I started out the way I normally cook it on the stove.  Rub the duck legs with salt and leave them sit at room temperature while heating a few tablespoons of lard or duck fat (after making this recipe, you’ll have some to reserve for the next time) in a skillet over medium-low heat.  When it becomes hot (but do not let it get to smoking), add the duck legs skin-side down.  Let them simmer in oil for about 10 minutes, until their fat starts to render.  Then turn off the skillet and transfer the duck legs to the crock pot, skin-side up.  Let the remaining oil cool until safe to handle, then carefully pour over the duck legs.  Set your crock pot on the low setting, and cook for about 4-5 hours. 

When my duck legs were finished, they were perfectly golden-brown, as you can see above, and the meat was extremely tender.  The skin was not quite as crispy as oven-roasted duck confit, and not all of the fat rendered away, but I was easily able to cut away the extra fat and enjoy the meat with a delicious bit of skin.

Once the rendered duck fat has cooled, strain it into a glass jar and refrigerate.  You can use it the next time you start another batch of duck confit.  I have also tried pan-frying some fingerling potatoes in a bit of duck fat and they were delicious.

Ok, so the curiosity finally got to me.  I’ve dipped my toes in with a tiny tastes here and there (see The Raw Milk Experiment, Part I), but I was never going to find out how I truly react to raw milk without buying a bottle and actually drinking it.  So one day when I was feeling particularly brave, I bit the bullet and picked up a quart.  Thus began my 4-week experiment.

I say 4 weeks because it took that long to know for sure what my body’s reaction was.  Here’s the week by week analysis.

Week One

The first time was really exciting.  I brought home this lovely old-fashioned milk bottle, the kind that you pay a deposit on and bring it back to the store when it’s empty.  It was REAL milk - raw, whole, and unhomogenized.  That means the cream is on the top.  There was a nice layer of it, almost 2 inches at the top.  I poured off a small amount to reserve for later, thinking I would whip it up and serve it with some fresh berries.  Then I shook the bottle and poured myself a glass.  I was nervous!  I smelled it - it had a grassy fragrance.  Which makes sense, since it came from cows that were grass-fed.  That also explained its rich ivory color.  I had never seen milk like this.  I took a sip, and it actually - tasted good.  Kind of earthy, slightly sweet, with a light, grassy finish.

I finished off the rest of the glass, which went down smoothly.  I took note of how I felt afterward.  I could definitely feel something going on in my belly.  But it was not a bad feeling.  It felt like, things were rearranging in there. There was a lot of activity.  It was as if my body was trying to recognize a substance that had not been present in years.  Yet I did not have any pain or discomfort at any time that day. 

I continued to have a glass of raw milk each day until it was gone.  (It’s very important to consume it right away, because it is raw.  It will only last for about 5 days.)  I still felt fine.  One day I had a little on my granola, though I still prefer to eat my granola with goat or sheep’s milk yogurt.  During this time I was paying close attention to my skin.  It can take up to 4 days before I break out after eating a reactive food.  But by the fourth day, I was still in the clear! 

Week Two

Buoyed after my first week’s success with the raw milk, I took my empty bottle back to the store the next week and bought another one.  This time I got more bold.  I tried baking with it.  I had a recipe for a Meyer lemon custard tart (a friend had given me a bag of lemons from her tree), which called for heavy cream, and also a ridiculous amount of butter.  And sugar, which I cut in half and used raw sucanat. (Yes, I cheated - but only because lemons are so tart you need to sweeten them somehow, and I wasn’t sure the recipe would work with any kind of syrup.)  I was also out to dinner one night and ended up eating some mashed yams that I suspect may have had milk in them (and if so, it was pasteurized).

However, I quickly came to regret my careless diet that week. My skin became increasingly oily and I was breaking out.  But I wondered, was it the sugar?  Was it from consuming a much larger amount of butter than usual?  Was it because the cream was heated, destroying the enzymes that were helping me digest it?  Was there pasteurized milk in those mashed yams?  I will never know exactly.  Probably some or all of the above. 

But another possibility existed - I was having a delayed reaction to the raw milk.  I have had delayed reactions before.  Especially if I overdo something.  I was drinking milk almost daily - something I had not done in I don’t know how long.  Probably since I was a kid.  What if I simply had too much?  If so, would I ever buy raw milk again?  You pretty much have to drink it every day just to use it up before it goes bad.  My husband is not really into it - he enjoyed the strawberries and cream and put a little milk in his coffee, but that’s about all.  I was discouraged.

Week Three

This week I decided to give myself a break.  I waited a few days after I’d finished the second bottle.  The pie was long gone.  I was careful with everything else that I ate.  My skin started clearing up.  I didn’t get another bottle when I did my grocery shopping.  But a few days later I was at the farmers’ market and saw the same stand where I had sampled the milk the first time a few months ago.  I had this strange craving.  I thought, if I’m going to do this, I’ve got to do it all the way.  The only way I’m going to know if I reacted to the milk or something else is to keep drinking the milk.  If my skin stays clear and I feel good, then I will know for sure.  If I break out again, then I’m done.  I brought home another quart.

Week Four

This time everything was fine!  I did not break out, my digestion was great, and I felt as good as ever.  I am now on my fourth bottle of raw milk.

This is what I am now certain of: I can drink raw milk without reacting negatively!!  Whatever natural enzymes and bacteria are present, they help my body break down the milk (lactose and all) and absorb the rich nutrients without adversely affecting me.  In fact, it makes me feel great.  I feel like my body is getting something that I have been lacking over the years.  Raw milk is highly nutritious.  (AND safe - most small dairies that produce raw milk are meticulously clean, and beneficial bacteria in raw milk fight harmful ones; you are more likely to get sick from drinking industrial pasteurized milk.)  However, if milk is cooked or pasteurized, all those beneficial enzymes and bacteria are destroyed and it is much harder to digest.  I believe that is why I developed an allergy in the first place and why I reacted negatively. 

You may be wondering, how does this affect my blog?  It will not change.  Since I still do not tolerate cooked dairy products (besides a small amount of cultured butter), my recipes will still be dairy-free.  Perhaps with the exception of the occasional raw-milk smoothie…

For more information on the safety and benefits of raw milk and where to find it, visit http://raw-milk-facts.com or http://www.realmilk.com.

Green Herb Ceviche

I get a lot of my recipe ideas from the NY Times’ dining section.  This week they were focusing on White House chefs, which I found particularly interesting because of Michelle Obama’s commitment to children’s nutrition and gardening.  There was a recipe from the Obama’s favorite chef in Chicago, Rick Bayless, that caught my eye - Green Herb Ceviche With Cucumber.  Apparently Mr. Bayless was a guest chef preparing this for a state dinner last week. 

I’ve been looking for a good ceviche recipe, because it is a really healthy way to prepare raw fish.  Yes, that’s right, the fish is not cooked.  It is marinated in an acidic mixture of herbs (cilantro, parsley), spicy peppers, and lime juice that actually cures the fish without heating it (so it is safe to eat).  This preserves more of the nutrients, especially the omega-3 fatty acids, which are usually diminished by heat.  Of course, it is very important to get fresh, sushi-quality fish.  I picked mine up at the farmers’ market this morning, where it had been freshly caught within the past day or so.  You can get fresh (or freshly frozen) fish even if you don’t live near the coast, you just have to ask for sushi-grade fish.  I used black cod (”butter fish”), which I love for it’s rich, meaty white flesh.  It worked very well in the recipe. 

Here is the link to the NY Times page: 

http://www.nytimes.com/2010/05/12/dining/12dinnerrex.html?ref=dining 

The timing of this recipe was perfect, since I just picked up some of the season’s first cucumber harvest at the farmers’ market this weekend, and the young cucumbers are very sweet.  I also threw in some sliced red spring onion, which was not in the recipe, and it was delicious.  My avocado, however, was not ripe enough, so I left that out - but I’m sure it would have made a lovely addition.  The preparation time was about a half hour, and the instructions are to let it refrigerate for 30 minutes to an hour, but I left it in the fridge for a couple hours while I ran errands and it was perfect.  It was very nicely complemented with the season’s first pick of sweet corn!  And now I have some extra herb paste to use for another meal, perhaps a nice pasta dish tomorrow…

Salmon-Asparagus Frittata

Before we say goodbye to asparagus season and while it is still abundant, I thought I would pass along a delicious and creative way to use more of it.  I had some leftover salmon and roasted asparagus the other night, so guess what went in my eggs in the morning?  It’s also a great way to use up that other half-can of salmon if you’re making yourself one of my salads, below.

This is how I usually prepare my asparagus: cut of the ends, place in a baking dish, drizzle with olive oil and sprinkle with mineral sea salt. Bake at 350 degrees F for about 15 minutes, turning once or twice to coat in the oil.  If you are making asparagus for dinner, make a little extra - then you’ll have some leftover for breakfast and it will save you a step in the morning.

For the salmon, you can either use leftovers from dinner the night before (don’t wait too long - leftover seafood should be eaten within a day or so) or canned salmon.  Always choose a source that is wild-caught, not farmed.  Farmed fish are fed grain, antibiotics, food coloring, and all kinds of things fish aren’t supposed to eat which then get passed on to you.  When I broil salmon for dinner, this is how I do it.  First, melt some butter and/or heat a few tablespoons of extra-virgin olive oil in a cast-iron skillet. Season the salmon fillets with salt & pepper and fry for about 4-5 minutes, depending on the thickness of the fillets.  Meanwhile, heat the broiler in your oven. Then place the skillet under the broiler for another 4-5 minutes.  Squeeze a slice of fresh lemon over the top when serving.

Okay, so now it’s time for breakfast.  This is the easy part.  In your cast iron skillet, heat a tablespoon each of butter and/or extra-virgin olive oil.  If you like, throw in some chopped red onion (spring onions are here now!). Then add the salmon and asparagus, tossing for a minute or two to heat.  In a small bowl, whisk up 4 large fresh, pasture-raised eggs (makes 2 servings; use 2 eggs per single serving).  Add the eggs to the skillet, season with salt & pepper, and let it cook over medium heat for about 5 minutes, until it starts to set.  Meanwhile, heat your broiler.  Place the skillet under the broiler for about 5 more minutes, until fully set and beginning to lightly brown on the top.  Don’t forget to use your hot pads when handling the skillet!