Living La Vita Locale: Vida Salad

Growing up, my grandmother made this concoction called Health Salad.  So, color me shocked one day in NYC, when I saw it at a deli.  I turned to my friend and said, “I thought my grandmother made that up!” Honestly, when I was younger I didn’t like it.  I didn’t really like anything that tasted cabbage-y, from coleslaw to cabbage borsht, although I have since changed my mind and will heartily dig into all things cabbage, from kraut to prakas (stuffed cabbage).  My husband jokes that the horseradish is the root of my people, and if that is the case, then the cabbage is the brassica of Everyman.  The ancient Greeks wrote about them, as well as the ancient Chinese.  From north to south and east to west, there are varieties of cabbage that are central to most major cuisines.  This humble green is packed with vitamins and minerals, grows well in poor conditions, keeps well through the winter, and along with the potato, probably kept a gazillion people alive during hard times.

After a time, my mother took up the mantle of making the health salad.  It was one of her contributions to every family dinner occasion, from Thanksgiving to Passover, my mom, Vida, made the Health Salad.  It was about this time of year a few years back, and I was putting away my share from the CSA when I realized that I had all of the ingredients to make Health Salad.  There was a head of cabbage in the fridge from the week before, and I had cucumbers, carrots, and the one pepper per share from that week.  I called my mom and asked for the recipe.  Since then I have tweaked it a bit, and since my mom likes these results better than hers, I feel good about renaming the recipe, Vida Salad.  Yes, after my mom, but her name means “lifetime” in Spanish, so “Lifetime Salad” — salad that will help you be healthy for a lifetime!

Vida Salad

Salad

  • 1 medium head of cabbage, quartered and cored
  • 2 medium cucumbers
  • 2 medium carrots
  • 1 sweet pepper, halved and seeded
  • 1-2 T salt
  1. Put a large colander inside a bowl.
  2. Slice the cabbage quarters thinly, across the grain, so you have thin shreds (I usually do this on a mandoline).  Put them in the colander and sprinkle with 1 T salt. Toss to coat.
  3. Grate the cucumbers and carrots.  Add them to the colander and sprinkle with the remaining salt.
  4. Cut the pepper into strips and then cut across the strips to make small squares.  Add them to the colander.
  5. Using a plate that has a smaller circumference than the colander, weigh down the veggies to press out the excess water that the salt is drawing out. While you are waiting, make

The Dressing

  • 1/2 C Apple cider vinegar
  • 1/2 C water
  • 1/4 sugar or honey (but use a mild flavored honey)
  • 1/4 C olive oil
  • 1/4 C coconut oil

Put all of the ingredients in a jar and shake until the sugar is dissolved.

6. Press out as much of the water as you can.  I take an extra step here and put the veggies in a towel and wring out as much water as I can.

7. Dump the water, and put the veggies in a bowl.  Add the dressing and mix thoroughly.  While you can eat this right away, the flavor definitely improves after a day or two in the fridge.

 

This is great as a side, on a burger or hot dog, or mixed with tuna.

While the Blueberries Continue

While the blueberries continue to ripen, I continue to freeze, dehydrate, and cook down preserves.  But there are still lovely lettuces being harvested and carrots and cucumbers and early peppers — all of the fixings for a lovely salad.  And yes, we add fruit to our salads: first come our strawberries, then the first harvest raspberries, followed by blueberries.  Soon, there will be grilled peaches, followed by August apples, thinly sliced.

We make our own salad dressing, which is really an easy thing to do, and it tastes so much better than bottled dressing.  A simple and delicious vinaigrette can be made from a  good olive oil, and your choice of vinegar, a little salt, and a pinch of sugar for balance.

But while the blueberries are flowing, this vinaigrette is on our table

Blueberry Vinaigrette

  • 1 cup fresh blueberries
  • 1/2 cup cider vinegar
  • 1/2 t salt
  • 2 T honey
  • 1/4 cup salad oil

Put the first four ingredients into a mini-processor and blend them all together.  Once the blueberries are liquified, begin to slowly drizzle the oil into the processor.  Serve immediately, or refrigerate.  This will keep in the refrigerator for 2-3 weeks.

Other uses:

  • Mix 1/4 cup with 1T of mustard and 1 T honey and use as a glaze on grilled chicken or pork.  When your chicken or pork chop is nearly done, brush it with the glaze.  Applying the glaze sooner, or toward the beginning of the grill time, may cause the glaze to burn, which will impart an acrid flavor to the meat.  Be sure to allow enough time for the glaze to cook onto the meat, about 8 minutes or so, depending upon how hot the grill is.
  • Mix 1 T with 1 T of mayo and spread on a turkey sandwich (or that leftover chicken).
  • Dress coleslaw with this instead of mayo.
  • Use as a dressing for potato salad.

 

Using Kim Chee

Oddly, I find myself using kim chee frequently.  Maybe you attended my lacto-fermentation class, or read an old post of mine, Anticipation,  where you learned about it.  You got a bunch of napa cabbage, and kohlrabi, and various other greens, and you made a lot of varieties.  And it is all in your fridge.  You aren’t eating Korean food every night, so now it is just sitting there.  In this world of diversity, there is more to do with this spicy side dish than merely pairing it with bulgogi!  You can mix things up and put some on a burger or hotdog.  Not things we would normally put kim chee on, and I do not know what possessed me to try it, but I did and both were really great.  Scrambled eggs benefit from a dollop, as well.

Here are some other recipes I came up with that use kim chee as an ingredient:

Kim Chee Slaw

  • 1 medium cabbage, cored and shredded
  • 1/4 cup mayonnaise
  • 1 cup of kim chee

In a large bowl, mix this all together.  I know, I know.  It sounds gross.  Mayo and kim chee.  Please trust me on this.  It is the best slaw.  So, so good!

Changed Overs

Do you have members of the family who won’t eat leftovers?  Here’s a way to recycle leftovers:

  • 2 cups leftover meat, cut up in bite-sized pieces
  • 2-3 cups leftover vegetables
  • 1 cup of kim chee

In a large bowl, mix all of this together.

If your family prefers hot food, you can put this in a casserole dish and heat it in the oven, just until it is heated through.

In the summer we like this room temperature or cold, served over hot rice, or tossed into pho (rice noodles) that have been soaked in boiled water for about a minute.

Don’t think about kim chee as a stand alone side.  Think about it as a way to flavor other things!  In the winter, I love to heat up some stock (make your own — Stock Going Up!) and add about a 1/4 c of kim chee.  Fast, easy, delicious and really good for you!

Living La Vita Locale: Blueberry Season is Here

Image result for blueberry whitesbog

My heart leaps when I see that little blue sign by the side of the road that says, “U-Pick Blueberries” with a bright orange arrow with “3.5 miles” stenciled across it.  It is the annual symbol that blueberry season is here.  The season for the most valuable crop in New Jersey, the official state fruit.  My little home state ranks fifth in the nation for blueberry production, behind Washington State, Oregon, Georgia and Michigan (not in that order).

Fun fact: The commercial blueberry was first cultivated in Whitesbog, NJ by Elizabeth Coleman White, and agricultural scientist Frederick Coville. The low-bush wild blueberries were very prolific throughout the Pine Barrens, and White read about Coville’s work on the  blueberry in an agriculture journal.  In 1910, she and her father, cranberry barron and landowner, Joseph White, convinced Coville to join them in Whitesbog to continue his work with the added efforts of White.  The result is the blueberry as we know it today.  If you are in the area, you can take a tour of the historic Whitesbog Village, and maybe even pick a few blueberries.

This year, I think I finally perfected a no-bake blueberry pie filling that set up beautifully in about an hour in the fridge.  It is a very straight-forward application that highlights the blueness of the berries, is low sugar, and gluten-free.

No-Bake Blueberry Pie Filling

  • 1 prepared 9-inch pie crust   (use whatever kind of prepared pie crust you like.  The recipe on the link is a traditional flour crust and therefore NOT gluten-fee)
  • 6 cups fresh blueberries, divided
  • 1/2 C water
  • 1 T organic cornstarch*
  • 1/8 t sea salt
  • 1/4 C sugar**
  1. Put 2 C of the blueberries and the sugar in a saucepan.
  2. Whisk together the water, cornstarch, and salt until the salt is dissolved. Pour over the sugar and berries.
  3. Cook over a high heat until bubbles appear.  Reduce the heat and continue cooking, stirring constantly until the berries darken and the mixture gets thick (about 5 minutes). Remove from heat and let is cool for about 5 minutes.
  4. Carefully stir in the remaining 4 C of berries and continue mixing until all of the berries are well-coated.  Let the mixture cool a little more (about 5 minutes).
  5. Pour into your prepared pie crust.
  6. Refrigerate for 2-3 hours to ensure the set.

For added pizzazz, top this with whipped cream, or serve next to a scoop of ice cream.

*I call for organic corn starch as a way to avoid GMO corn.

**You can use many types of sugar, but do not substitute with things like stevia or truvia.  The sugar is part of what thickens the mixture.

This will keep in the refrigerator for about a week.  I mix it in yogurt, top ice cream, and make a no-bake cheesecake with it as well.  So make a double batch!

Who Grew Your Food: Shane Robbins

When I lived out west, one of the treats I really loved was getting bison burgers.  I liked the flavor and texture.  This was well before I taught myself much about food.  I was drawn to bison because it felt “western” and “exotic.”  Later, as I was educating myself about meat, bison came up a lot.  It is a leaner animal, and usually ranged, so it is eating grass, what it is meant to eat.  When we looked into obtaining bison, we found two major problems.  First, and foremost, no one raised bison locally, and second, even the far away places we did find it, it was cost prohibitive.  Luckily, as more people look to get involved with food production, more opportunities arise for consumers to purchase things like bison being raised closer to home.

Enter Shane Robbins, owner of Buck Wild Bison.

I had the opportunity to speak with Shane at the Collingswood Farmer’s Market a couple of weeks ago.  The very thing that drove me to write a book about eating better is what drove Shane to get involved with farming — he loves to eat.  The reason he chose to start raising bison was multi-faceted.  He became interested in the animal upon learning how close they came to extinction.  When one considers that the bison once roamed this country so thickly that a story was passed down about a settler and his family who took three days to pass through a single herd, it is mind-boggling to think that they could have been wiped out.  Shane learned about ranchers’ efforts to save and repopulate bison herds and wanted to be a part of it.

Because bison are an indigenous species, they are naturally adapted to North American living conditions and live “wild” in ways that other species cannot.  Almost every domesticated food animal in the common American diet came from somewhere else, mostly from Europe along with the people who were settling here.  The big exception is the turkey, but what we eat has little resemblance to that splendid wild bird that is experiencing a huge resurgence in Southern New Jersey.  But when that wild bird was prolific along the coast, prior to the 1600’s, it had buffalo for company.  The herds were not as large as those out west, and as the population increased, the buffalo population decreased.

What does all of this mean for Shane?  It means that bison are adapted.  They don’t get sick like other food animals.  They don’t require much more than weekly inspection.  Unlike cows, they calve on their own with no problems.  The caution is this: they are still wild, a little on the shy-side, can run 40 mph, and can jump a 5′ fence.  For the moment, that fence is in Pennsylvania, where Shane is leasing land from a “surrogate” farmer, who keeps an eye on things when he can’t be there.  Long term, though, Shane hopes to get a farm in New Jersey and bring things a little closer to home.

The bison are processed at Smucker’s in Mt. Joy, PA, where they are dry-aged for 21 days and then custom cut.  Shane brings a large variety to the market including burgers, roasts, sausage.  The day that I spoke with him, he was sold out of just about everything.

Why should you try bison?  It is a lean meat, with a nice beefy flavor.  Bison is easier to cook than grass-fed beef, which tends to dry out if you aren’t careful.  The Omega-3 to Omega-6 ratio is much better than that of conventional beef and is heavy on CLA’s (good for your joints).  It has fewer calories than grass-fed beef (about 20% fewer) and conventional beef (about 35% fewer).