Black Eyed Peas and Collard Greens

This dish is delicious! Just what I needed on a cold and windy night. I am a big fan of leafy greens, and the collards at the market were looking quite beautiful. The thick, dense leaves of collard greens are packed with nutrition, boasting terrific amounts of folate (for all you mamas-to-be out there), calcium, cancer fighting phytochemicals, and minerals. I personally believe that collards are what Popeye was eating, not spinach; they seem to have a strengthening power that is un-explainable. Though both black eyed peas and collard greens are particularly popular in the southern United States, they are used all over the world. Black eyed peas are actually native to North Africa, and collards are quite popular in the Mediterranean. Soaking the black eyed peas shortens their cooking time, but not by that much, so it is not necessary. The older your peas, the longer the cooking time. Mine only took about 30 minutes with soaking, but I have had black eyed peas take almost 1 1/2 hours, so be patient if need be.

My recipe is not traditional; there is no bacon or ham. I added a small amount of diced preserved tomato for color and a little sweet/acidity dynamic, which worked really well. A splash of fresh squeezed lemon juice right at the end is just perfect.

Black Eyed Peas and Collard Greens

Serves 4 as a main course with rice

-1 cup dried black eyed peas, soaked in 3 cups water for 6 hours to overnight, floating and discolored peas discarded
-1 bunch collard greens, washed, thick ribs removed, and leaves sliced

-2 tablespoons extra virgin olive oil

-1 small yellow onion, diced small

-3 cloves garlic, minced

-2 preserved plum tomatoes, diced

-Squeeze of fresh lemon juice (less than half of a lemon)

-salt and fresh ground white pepper

Place the peas in a large pot and cover with water by 2 inches. Bring to a simmer and cook, skimming any scum that rises to the surface, until the peas are tender but still holding there shape, about 30 minutes to 1 hour depending on the age of the peas. Drain and rinse again in cold water. Set aside.

Bring a large pot of salted water to a boil. Drop in the sliced collard greens and cook until just tender and bright green, about 3-5 minutes. Drain immediately and run under cold water to stop the cooking process. Drain well and set aside.

Heat the extra virgin olive oil in a large saute pan over medium-high heat. When hot, add in the onion and saute until beginning to soften and slightly brown, about 3-4 minutes. Turn the heat to medium and add in the garlic and tomato. Saute another 2-3 minutes. Add in the peas and collard greens and a little salt and fresh ground white pepper. Heat through, adding a little water or vegetable stock if the mixture seems too dry. Taste and adjust seasoning with salt, fresh ground white pepper, and a squeeze of lemon juice. Serve hot as is, or with brown basmati rice.

Vegetarian Feast

Spring Rolls woth Sesame Dipping Sauce
Roasted Vegetables with Black Olive Tapenade

Roasted Pepper Crostinis with Fontina Cheese and Arugula

Ellissa and Me with Roasted Beet, Feta Cheese and

Walnut Salad in the Background

These last two weekends were my annual Vegetarian Cuisine class that I teach for Cuesta College. We had a great time, as always, and the food was delicious! This year was extra special, as I had a gorgeous little assistant with me (my daughter Ellissa, see above). I just wanted to write a quick post and say thankyou to everyone that participated in the class, great job!

High Levels of Mercury Found in Corn Syrup

I receive e-mail updates from the OCA (Organic Consumers Association), and an interesting, if not frightening, article was recently posted regarding the mercury content found in high fructose corn syrup. According to the article, which is based from the original article written by the scientific journal Environmental Health, mercury was found in nearly 50% of tested commercial high fructose corn syrup samples. A separate study by the Institute for Agriculture and Trade Policy (IATP) detected mercury in one third of 55 of top name brand products that list high fructose corn syrup as the first or second ingredient. These brands included Quaker, Hershey's, Kraft, and Smukers.

High Fructose Corn Syrup (HFCS) is found in almost every processed or packaged food product. Soda, obviously, is by far the worst since it is purely HFCS with water. Other common foods containing HFCS include packaged lunch meats, canned soups, breakfast cereals, bottled salad dressings, and even yogurt. Many of these foods are popular among our children, and are overused in our school systems and institutions. According to the above report, most teenagers take in above 80% of average levels daily of HFCS. Average American daily intake is a whopping 12 teaspoons, which is equal to 1/4 cup. Please follow the link above to read the report which is full of information.

Going Organic Without Breaking the Bank

So now that we understand the importance of buying organic foods, let's take a look at the prices. Yes, organic food is more expensive, simple as that. But it is possible, and worth it when the true cost of conventional food is taken into account (use of fossil fuels, middle men, pesticides, genetic engineering...this could be a post all on its own). My husband and I have been eating almost 100% organic for almost 5 years now, and I have found that I spend almost as much as everyone else on groceries. There are quite a few ways to buy organic at a reasonable price, you just have to do a little extra work. Here are my suggestions for eating organic without breaking the bank.

-Shop at Your Local Farmer's Market:

• This is quite a simple concept. Since you are buying your food directly from the farmer, it is guaranteed to be cheaper. I find that the exact same head of organic lettuce at my favorite health food store is twice as much as it is at my farmer's market. By shopping with local farmers, you take the middle men right out of the picture, and your money goes straight into the pocket of your neighbor. The farmer becomes directly woven into the community, while the community becomes intimate with its local food source. A win win situation. If you don't have time to go to a farmer's market, then join a CSA (Community Supported Agriculture). A CSA does all the work for you by assembling a box of fresh produce, usually with recipes included, and delivering it either directly to you, or to a drop off spot. It doesn't get any easier than that. And again, your supporting a local farmer.

-Shop and Eat Seasonally:

• Again, simple concept, but hardly done by anyone. Buying fresh produce out of season is bound to be much more expensive. Fresh tomatoes in winter not only taste terrible, but cost quite a bit. Not worth it! Keep your foods seasonal. This may be a bit hard at first, especially if you are use to eating the same foods year round. There is an amazing array of fresh produce out there, and every piece has its own season. If you follow the above concept to shop at your local farmers market, then you will inevitably be shopping seasonally. The two are one and the same.

-Shop at Local Health Food Stores and Co-Ops:

• Organic foods are always more expensive in a large chain grocery store than they are at a local health food store or Co-Op. Most health food stores and co-ops buy directly from farmers, which again, gets rid of middle men. Large chain grocery stores buy their foods from other companies, who buy their food from other companies, and so on and so forth. This is especially true for already prepared and packages foods.

-Cook Your Food Yourself:

• Buying already packaged and prepared foods is much more expensive than buying the raw ingredients. This is probably the hardest part for people, but the most rewarding, and there is no way around it. If you want the reward, you have to put in the effort! Pick one day a week where all you do is cook for the week ahead, freezing if necessary. There are many ways to make your cooking life easy. It is worth the investment.

"Dirty Dozen": Which Produce You Should Really Consider Eating Organic

Interested in cutting your exposure to pesticides found on produce by almost 90%? Who isn't? According to the Environmental Working Group, a non-profit research organization, there are twelve fruits and vegetables that everyone should really consider eating organic. These twelve have been labeled the "Dirty Dozen", and are consistently found to have the highest amounts of traceable pesticide residues, significantly increasing your toxic exposure. These twelve are:

1. Peaches
2. Apples
3. Strawberries
4. Nectarines
5. Cherries
6. Pears
7. Imported Grapes
8. Sweet Bell Peppers
9. Celery
10. Spinach
11. Lettuce
12. Potatoes

By eating these twelve fruits and vegetables organic, the Environmental Working Group found that a person could cut their exposure to pesticides on produce by 90%. That is quite significant! They also came up with a list of the twelve fruits and vegetables with the least amount of traceable pesticides. They are:

1. Onions
2. Avocados (my favorite!!)
3. Frozen Sweet Corn
4. Cabbage
5. Broccoli
6. Asparagus
7. Frozen Peas
8. Pineapples
9. Mangoes
10. Kiwi
11. Banana
12. Papaya

If you are only willing to buy some food organically, then consider these two lists when shopping.

Remember that these lists only consider produce. Your pesticide exposure from produce is minimal compared to foods such as meats and dairy, which, according to the EPA, are significantly higher in pesticide residues. Coffee is another culprit. Another point to consider is that imported fruits and vegetables most likely contain higher amounts of pesticides that are now illegal in the U.S. This is one of those ironic (or is it idiotic) situations where we manufacture tons (literally) of toxic pesticides that we as a nation have deemed illegal to use, yet sell to other countries, and then import the foods sprayed with these illegal pesticides. Hmmmm? Real effective! When buying your produce from conventional farmers, pay attention to where it was grown and opt for grown in USA. Most fruits and vegetables have a sticker that will say where it was grown. Another quick fact about those elusive stickers on produce; a sticker that starts with a number 4 is conventionally grown, while starting with a 9 is organic. All of this information is definitely food for thought!

Why Go Organic

There have been a few hot words in the past couple of years, one of them being the word organic. All of us have been hearing that organic foods are a better choice than conventional foods, but many ask, "Is it worth the price?" In my opinion, definitely. For some, not so much, especially with this down economy. My husband and I have been eating almost 100% organic, and about 75% local), for about 5 years now, and we do not spend that much more on groceries than anyone else. Since I seem to be having a hard time writing recipes due to my new hobby of drooling over and cuddling with my new daughter, I thought I would write a series of 3 posts about eating organically. I think that deep down in most of our hearts we know it is the right thing to do, for both body and planet. I'll start my series with what organic actually means when it comes to food, and then my top 8 reasons for going organic. The next two posts will be regarding the dirty dozen (the top 12 foods you should really consider eating organic), followed by how to go organic without breaking the bank.

Why Go Organic

Organic foods are required by law to be produced without the use of synthetic fertilizers or pesticides, antibiotics, synthetic hormones, genetic engineering, and other practices such as irradiation and the use of sewer sludge (Organic Agriculture and Production. Organic Trade Association’s Manufacturer Survey (2006), Retrieved from http://www.ota.com/). There are governmental standards for organic farming. According to the Organic Trade Association (OTA), in 1990, U.S. Congress adopted the Organic Foods Production Act (OFPA) as part of the 1990 farm bill. Over a decade of public input and discussion finally resulted in a National Organic Program, which was published by the USDA in December of 2000, and implemented in October of 2002. Through a complex process, quite a few dollars, and a lot of inspections, farms can become certified organic. Farms can carry this “certified organic” label, and consumers can be assured that the food they are buying meets governmental regulations for organic farming. Here are my top 8 reasons for buying and supporting organic foods:

1. Avoiding Chemicals: 90% of the chemicals approved by the FDA for food production have not been tested for long term effects before being deemed safe (Environmental Working Group (2006). FDA Monitoring & Enforcing. Retrieved from www.egw.org). 46 of our most popular fruits and vegetables can have up to 192 different pesticides between them (Environmental Working Group and Stonyfield Farm (2006). Shopper’s Guide to Pesticides in Produce. Retrieved from www.foodnews.org). These pesticides are absorbed into the human body and stored in fat tissues. They can be found in mother’s breast milk, and the urine of our children. Very scary!

2. Organic Foods are More Nutritious: According to certified nutrition specialist Virginia Worthington, after examining 41 published studies comparing the nutritional value of conventional produce to organic, she concluded that organic foods contain 27% more vitamin C, 21.1% more iron, 29.3% more magnesium, 13.6% more phosphorus, and 15.1% less nitrates(Worthington, V. (2001). Nutritional Quality of Organic Versus Conventional Fruits, Vegetables, and Grains [electronic version]. Journal of Alternative and Complimentary Medicine, 7(2). Retrieved from www.foodisyourbestmedicine.com). The increase in nutritional value of organic foods is in large amount due to healthier soil. Pesticide free soil is full of life, nourishing the plants that in turn nourish us.

3. Better Flavor and Taste: Organic farming works with the rhythm of the seasons, resulting in foods being grown during their natural cycles which creates the best products possible. The plants are also forced to, in essence, fend for themselves to fight off pests, disease, and the stress of their surrounding elements. One way they may fend for themselves is through the production and use of phytochemicals, which also give very distinctive tastes to certain foods (Beling, S. (1997). Power Foods. New York, Harper Collins). Garlic, onions, and cruciferous vegetables are all examples.

4. Avoiding GMOs: Our local farms are being threatened by loss of diversity due to GE foods. Genetic drift is a serious problem and could wipe out our regional foods, leaving the fate of our farmers in the hands of large biotech corporations. It is estimated that 75% of the food in grocery stores contain GE ingredients. The FDA does not require safety testing, labeling, or even notification of new GE products that go to market. The citizens of the U.S. are guinea pigs to an enormous biotech corporation experiment, and they are not even aware of it. More long term studies need to be done to assure the safety of these crops, and we should be allowed to know exactly what these crops are being genetically altered with (many crops are altered to produce pesticides while growing. These “foods” are actually considered a chemical and not a food). (Genetically Engineered Foods/Crops (2002). Creative Health News. Retrieved from www.creativehealth.farvista.net ).

5. Avoiding Hormones and Antibiotics: According to a Union of Concerned Scientists report (Union of Concerned Scientists (2002). Hogging It: Estimates of Antimicrobial Abuse in Livestock. Retrieved from www.go.ucsusa.org), 70% of all antibiotics produced in the United States are fed to chickens, pigs, and cows, strictly for growth promotion. When humans consume these meat products, they directly ingest these drugs. Fish are farmed with the same degrading practices, as well as dairy cows and egg laying hens. The only safe way to avoid this is to go organic, hormone, and antibiotic free. Even better, go organic, grass fed meat, poultry, dairy, and eggs. Support animals being able to live like animals, in pastures eating nourishing green grass, instead of being confined to fight their natural instincts. If you are a meat eater, I highly suggest you read Michael Pollan’s (2006), The Omnivore’s Dilemma, part 2, regarding grass fed livestock.

6. Preserving Ecosystems: Organic farming promotes harmony with nature. It nurtures the land and works in a symbiotic relationship with the seasons, not against them. Organic farming takes work, and thought, by using crop rotation, natural methods of pest control, water management, and companion planting, which creates natural, mini-ecosystems that function as nature intended. Preserving and protecting ecosystems is the key to success.

7. Reduces Pollution and Protects Water Sources: No pesticide use means no run off into local water supplies, creeks, streams, and oceans (where everything eventually ends up). Obvious and enough said!

8. Preserves Diversity: This is extremely important. Organic farms have to be diverse to survive, especially in a local market. Diversity means the farmer is not putting all of his or her eggs into one basket, like monoculture does, and can ultimately survive if a crop fails. Diversity also creates natural ecosystems with their own forms of pest control, resulting in no real need for pesticides, and gives the consumer many honest, clean food choices. Diversity also gives us the chance to preserve heirloom type vegetables, and allows us to continue the tradition of passing seeds down through generations.

Harvest Squash Soup

Autumn is my absolute favorite time of year. The farmer's market is overflowing with an abundance of produce. I love how summer vegetables and fruit linger into November and mingle along side both autumn and winter produce. Hard squashes are a favorite of most during this time of year, so I thought I would share my best recipe for Winter Squash Soup. I developed this recipe last autumn. I wanted something that really let the squash speak for itself instead of being hidden and masked by lots of different flavors such as ginger, curry, or apple. Any hard squash can be used in this recipe, but keep in mind that some squashes are starchier than others, requiring a little more vegetable stock to achieve the right consistency. Kobacha is probably the starchiest, so add vegetable stock accordingly. Though not neccessary to make this soup good, toasted pumpkin seed oil is an indulgence, quite expensive, and well worth every penny. A little goes a very long way, so just a drizzle in each bowl of soup is enough. The oil puts this soup over the top.

As you can probably guess, I am still quite busy with my new little Ellissa. She is my world and keeps me occupied most of the day. I hope to start posting more regularly as she becomes more accustomed to the world, but no promises.

Harvest Squash Soup with Toasted Pumpkin Seed Oil
*Serves 4-6 as a first course, or 2-4 as a main course
*Autumn, Winter

-2½-3 lb winter squash such as Acorn, Kobacha
or Butternut Squash
-1 tablespoon extra virgin olive oil
-1 small sized yellow onion, sliced
-1 large clove garlic, smashed
-3½-4½ cups autumn vegetable stock, or more if necessary
-1½ teaspoons smoky paprika
-2 teaspoons chopped fresh thyme

-1/2 of a cinnamon stick

-Salt and fresh round white pepper to taste

-Toasted pumpkin seeds (to garnish)

-Toasted pumpkin seed oil (to garnish)

Pre-heat the oven to 375̊F. Cut the winter squash in half length wise using a heavy, sharp knife. Scoop out the seeds, and drizzle the squash halves with half of the olive oil. Line a baking sheet with baking paper and place the squash halves cut side down on the sheet. Roast in the oven until quite soft, about 30-45 minutes. If using Kobacha squash, you might find the flesh much starchier than expected, and not as soft. To tell if it is done roasting, scoop a little of the flesh and if it resembles baked potato flesh, it is done.

Heat a heavy, medium sized soup pot over medium heat. When warm, add in the rest of the olive oil, along with the onions and chopped garlic. Cook until the onions become slightly soft. Add in the squash pulp, about 3 ½ cups of stock, paprika, half of the thyme, and the cinnamon stick. Season with salt and pepper and bring to a simmer. Allow the soup to simmer until the squash becomes very tender, and the soup seems like it is almost pureed, about 15-20 minutes. Turn off the heat, remove the cinnamon stick, and prepare a blender.

Blend the soup on high, in batches if necessary, until very smooth. If the soup is too thick, add in additional stock. The amount of stock needed is determined by how starchy the squash is. When finished, the soup should be the consistency of heavy cream. Return to the pan and turn the heat on low to re-warm. Taste and adjust the seasoning with salt and pepper. Ladle into warm bowls and garnish with toasted pumpkin seeds, a drizzling of deep green, toasted pumpkin seed oil, and a sprinkling of the chopped, left over thyme.

Update

Hi Everyone. As you may have noticed, I have not updated Seasonal Cuisine in quite some time. I had my baby, a little girl. Her name is Ellissa Riane Faysal. She is now a month old and is as wonderful as can be. If you would like to see pictures, go to www.coryfredbaby.blogspot.com. I will probably not update Seasonal Cuisine for quite some time, maybe another couple of weeks. We are still adjusting, and Freddy has been the main Chef in the house lately, I have been a little too busy. But please check back often.