At The Market: Shrimp with Green Beans, Potatoes and Mustard Seed

The summer heat has been relentless and many of the gentler, more tender crops have dried up. We've also had a drenching rain that caused flooding over the July 4th holiday. In Houston, there's been some PTSD as last year's Hurricane Harvey left us damaged and bruised.  The wounds have not yet healed and many people still have not been able to rebuild their lives.  It's a tough time for farmers, so it's even more important to support them. Whatever is available at their stands will be what I will cook with.  As I live close to the Gulf of Mexico, I'm fortunate to have Lil Emma's Seafood bringing fresh shrimp that were swimming just a few hours earlier right to my farmers' market. With a few potatoes, green beans and a little help from the pantry, a quick, easy and nutritious dish came together.

Using mustard seeds and mustard oil give the shrimp a lovely warm flavor without too much sharpness. Along with the turmeric, mustard is an anti-inflammatory agent in Ayurvedic teachings. I like the flavor of green chilies, but feel free to leave them out or use ground cayenne.

Shrimp are high in cholesterol, but are an excellent source of protein, magnesium and some calcium.  Potatoes are rich in Vitamins C, B6, magnesium, iron and fiber. Green beans are rich in Vitamins A, C, B6, folic acid,  and the minerals calcium, iron and copper.  The fresher the vegetables, the more nutrition they contain as many vitamins, especially Vitamin C, degrade rapidly with storage.  

Today, I made basmati rice and Indian style lentils/daal with zucchini and tomatoes (in plentiful supply right now) to go along with the shrimp. As always, the vegetable component of the meal is the largest, with the meat, in this case shrimp, playing a special guest starring role, in small quantities. You can also serve this with bread, or just a fork.

If you don't have fresh shrimp on hand, frozen will be fine. Thaw them slowly in a few changes of cool water.

RECIPE: Shrimp with Green Beans, Potatoes and Mustard Seed

INGREDIENTS

• 1 pound shrimp (cleaned and deveined)
• 1 Tablespoon extra virgin olive oil
• 2 cups potatoes, 1/4 inch dice
• 2 cups chopped green beans, 1/2 inch pieces
• 1 Tablespoon black mustard seeds
• 1-2 green chilies, split halfway (Serrano, jalapeño) or 1/2 teaspoon cayenne
• 1/2 teaspoon salt
• 1 Tablespoon ground coriander
• 1 Tablespoon ground cumin
• 1/2 teaspoon turmeric
• 1/2 teaspoon cane sugar
• Juice of 1/2 small lemon, about 1 Tablespoon
• 1/2 teaspoon mustard oil

PROCESS

1. Heat mustard seeds  and chilies (if using) in oil until the seeds start to pop.
2. Add potatoes, chilies  and spices. Sauté over medium heat for 3-4 minutes.
3. Add 1/4 cup water, cover and cook for 5 minutes until the potatoes are just tender, but not soft.
4. Add the green beans, sautéed for 1-2 minutes and food covered for about another 2 minutes. They should remain undercooked as they will cook further with the shrimp.
5. Add the shrimp, and sautéed until cooked through. The time will depend on the size of your shrimp.
6. Drizzle the mustard oil over and toss.

Serves 4

Strawberry Cardamom Lassi

Yogurt is the original probiotic.  Yogurt based drinks have been popular for thousands of years in places like China, Turkey, the Eastern European and Caucuss regions, and the Middle East. Each part of the world have their own versions, both savory and sweet.  The fermentation of the milk allows helpful lactobacilli bacteria to populate our guts and aid in digestion.  This balance of bacteria in our guts, known as the microbiome,  is being studied intensely in medical circles right now as they are linked to many processes in the body, including mood and memory.  Disturbance of this microbiome is thought to cause problems with our health.

Yogurt is a good way to repopulate and nourish a healthy microbiome.  I feel strongly that the key to getting benefit from yogurt is choosing one that is free of preservatives, thickeners. (guar gum, carrageenan, methylcellulose, etc) and sweeteners. These ingredients may be causing an inflammatory reaction in the gut, which is the second largest immune organ next to our skin, preventing the absorption of the nutrients and changing the lactobacilli.    

This is a delicious recipe for lassi, the Indian version of yogurt drink.  I get my goat milk from the remarkable family at Swede Farm.  You can always alter the fruit, but I find the cardamom works best with strawberries.  This simple and delicious drink is more of a food, which is how I think about all dairy.  You’re getting protein, fiber, Vitamin C, Folic Acid, acanthocyanins (plant based compounds thought to be beneficial is heart health and cancer prevention), and the minerals manganese and potassium. A little local honey for sweetness keeps the glycemic index lower than using refined sugars, stevia or agave.

^{This is a recycled recipe from my Facebook page published on 4/22/17}

RECIPE: Strawberry Lassi

INGREDIENTS

• 1 lb strawberries, cut up
• 1 qt natural goat milk yogurt (if using thick goat or cow milk yogurt use 1-1/2 cups yogurt and 1/2 cup water)
• 2-3Tsp honey (optional and to taste depending on how sweet your strawberries are)
• 1/2 tsp Penzey's ground cardamom

PROCESS

1. Blend.
2. Adjust sweetness.
3. Enjoy!

Makes 4 cups.

Sorrel-A Green that’s a Lemony Delight

Sorrel is a nutrition packed summer green that’s deliciously tart, and can be added to salads, pesto and so much more. It’s not always readily found, but if you can get your hands on it, you should try it.  It’s lemony tartness is fragrant, without the sweetness of lemon. There are multiple different varieties; some are all green, some have beautiful red and pink variegated leaves.  I have made sorrel/chard and ricotta soup in the past. I love sorrel and parsley pesto with pecans taking the place of pine nuts to add a little sweetness, and balance the tartness from the sorrel.

Today, the bunch of sorrel in my farmers’ market basket paired with summer yellow squash, some dried herbs from the pantry and a fresh pasta from my freezer to make a light, easy and healthy lunch.   The vegetables are clearly the stars here, fresh from the farm.  

Sorrel is nutritious and a good source of fiber.  It’s rich in vitamins A and C, B6, magnesium and iron. As always, a little added fat will help your body absorb the vitamin A.  You can certainly skip the cream and pasta and eat the sautéed vegetables on their own.  This recipe can be easily scaled up with more vegetables and pasta.  

So easy, delicious, nutritious and pretty.  My husband said he would eat it everyday. I hope you like it. 

RECIPE: Sorrel & Summer Squash Pasta

INGREDIENTS

• 4 to 6 oz fresh pasta (you can use 2-3 oz 0f your favorite dried as well) 
• 2 teaspoons extra virgin olive oil  
• 1 teaspoon dried oragano
• 1 teaspoon Penzey’s Foxpoint Herb Mix
• 1/4 teaspoon chipotle powder
• 1/3 teaspoon sea salt
• 2 cups diced summer squash
• 2 cups chopped sorrell
• 1/4 cup heavy cream
• grated parmesan

PROCESS

1. Sautee squash in olive oil with salt and spices until tender. 
2. Add sorrel and cream, and toss. Turn off the heat.
3. Add cooked pasta and toss.
4. Serve with a sprinkle of grated Parmesan. 

Serves 2

Basic Greens

Greens are good and good for you. I love greens: Swiss chard, spinach, beet, mustard, amaranth, collard, radish, kale and so many others are all great to eat. I also love the leaves of cauliflower, broccoli, and brussel sprouts and cook them in the same manner, chopping the stems and cooking them a little longer.  (I do not use carrot tops as they concentrate arsenic from the soil).  I’m always surprised when people tell me they don’t like greens. They usually haven’t had them prepared in a way they like. The usual method of cooking greens with salted pork or bacon is tasty to many, but takes awhile, and the greens are very, very cooked. My method takes almost no time at all, and results in a light, bright just wilted green that’s delicious, and healthy. 

Greens are packed with nutrition and a great source of fiber. They are rich in iron, potassium, zinc and other minerals.  Amaranth is a rich source of folate, and other B vitamins. Swiss chard and beet greens are rich sources of vitamin A, which is more readily absorbed by the body if eaten with a little good fat, like extra virgin olive oil. Overall, the nutritional profiles of all greens are such that it’s a shame not to have them as a regular part of our meals. They also keep you feeling full with very few calories.

Greens need to be washed well. I soak mine in lots of water in the sink, allowing dirt to sink to the bottom, and then drain (see Food Safety). I separate the leaves from the stems, which I chop and sauté before adding in the greens.  

This is more a method than a recipe and can be adjusted for various quantities as ‘a bunch’ varies tremendously.  Remember, that greens cook down considerably, so start in a large pan. You will end up with a much smaller volume in the end.  Always salt at the end, when you can see the cooked amount, otherwise you’ll usually end up with overly salty and watery greens.

I’m showing rainbow chard here, because that’s what’s growing where I am. It’s also very tender and sweet. And pretty. 

RECIPE: Basic Greens

INGREDIENTS  

• 1 bunch greens  (washed and chopped, about 8 cups of greens)
• 1 Tablespoon extra virgin olive oil
• 1/2 teaspoon red pepper flakes (optional) 
• 1 teaspoon vinegar (I like champagne and cider) 
• Salt and Pepper

PROCESS

1. Heat oil in large pan with pepper flakes. 
2. Add the stems and sautee for 3-4 minutes to soften. 
3. Add greens and toss to wilt and cook through.
4. Add vinegar, salt and pepper to taste and toss to evenly distribute. 

Makes 4 servings.

Fish Curry In A Hurry

According to the latest science, we should be eating fish at least twice a week to prevent stroke, heart disease and dementia. Many people fear cooking fish; overcooking, undercooking and generally stinking up the kitchen. Fish is not just healthy, but can be easy and simple to prepare. This is my easiest fish curry so far.  

This recipe works well for for weeknight meals.  Braising the fish in a flavorful light broth makes it difficult to overcook and the fish stays moist and firm. Braising also reduces cleanup and odors by avoiding the mess of splattering oil which occurs when sautéing or pan-frying. 

The use of powdered spices is inspired by Indian home cooking, as is the light broth. Its not like the creamy dishes found in most Indian restaurants, which are generally not cooked at home. This combination of spices is typical of the state of Bengal, where preparing delicious fish is a highly revered specialty and the pride of all home cooks. It's a lightly spicy curry and you can use only one, or even a half jalapeño if you prefer it mild.

If your fish is frozen, thaw it slowly in the fridge for a day or two before using. If you didn’t plan ahead, thaw in changes of cool water. Keeping the fish cold until cooking reduces the risk of harmful bacterial contamination. 

You can easily adapt this recipe to included shellfish or as a vegetarian version. 

RECIPE: Fish Curry in a Hurry

INGREDIENTS

• 2 teaspoons extra virgin olive oil  
• 1 teaspoon nigella seeds 
• 1-2 jalapeños, quartered lengthwise  
• 2 teaspoons cumin
• 2 teaspoons coriander
• 1/2 teaspoon turmeric  
• 1 teaspoon salt
• 2 Cups water
• 1 Cup halved cherry tomatoes, about 20
• 2 pounds firm white fish ( snapper, redfish, mackerel, etc), cut into 2 oz pieces (about 2 inch) 

PROCESS

1. Heat the nigella seeds in oil over medium heat until they begin to sizzle. 
2. Add the spices, jalapeños and salt and sauté for 1-2 minutes. 
3. Add the water and cherry tomatoes and bring to a boil. 
4. Add the fish and cook at medium heat until cooked through, about 8 minutes.
5. Serve with rice or enjoy on its own. 

Makes 4 to 6 servings

Ricotta Pancakes with Blueberry-Cinnamon Maple Syrup

I don’t usually eat breakfast, but I love breakfast foods. Growing up, my father would make us eggs and toast for breakfast before school. On weekends, we had pancakes with syrup, which I spiked with a squeeze of lemon to cut through the sweetness a bit.  My father cooked with us on the weekends which were my mothers days off (I’m fortunate to be the daughter of a man who appreciates the work that women do, and that they should have days off).  It was my 4th grade friendship with twin brothers, Doug and Denny Liphart, that taught me the concept of breakfast for dinner, and the wonders of maple syrup.  The Lipharts were from Pennsylvania and had a steady supply of the good stuff, which held the secrets of a deep, earthy, lingering sweetness that could not be found in Log Cabin or even Mrs. Butterworth’s.  Their mom, Marty, was a great cook and she left me her Betty Crocker Cookbook binder from 1965, my first cookbook. I loved her pancakes and maple syrup dinners. I may have promised each of the twins a kiss on the cheek to get invited back regularly for pancakes, but that part of my memory is fuzzy.  It was a simpler and more innocent time and filled with delicious foods.

I had another serious crush, this time in Italy, with fresh ricotta. It can be eaten just as it is, become sweet or savory on command and is soft, light and always delicious. I just kept wanting more. I recently discovered an Italian making fresh ricotta cheese in Moulton, Texas. I get his Lira Rossa fresh ricotta from the Urban Harvest Farmers’ Market when ever I can.  

So you can only imagine how I feel about ricotta pancakes. 

From a nutrition standpoint, this is a more balanced pancake, getting protein form the ricotta and eggs.  The blueberries in the syrup add lots of vitamins and minerals. And, the cinnamon has some medicinal properties, as its thought to be an anti-inflammatory spice in Ayurvedic medicine.  

My recipe is simple and quick. Separating the eggs and folding the whipped egg whites into the batter makes a lighter, fluffier pancake, but you certainly skip this step and still have a great result. Make the blueberry-maple syrup first so the berries have some time to impart their flavor to the syrup. The cinnamon adds warmth and brings the blueberries and maple flavors together.

RECIPE: Ricotta Pancakes with Blueberry-Maple Syrup

INGREDIENTS

Pancakes

• 1 Cup whole milk ricotta  
• 1 Cup all purpose flour, sifted
• 1 teaspoon baking powder
• 1 teaspoon sugar
• 1/2 lemon, zest and juice
• 2 eggs, separated
• 1 Cup whole milk
• Butter for cooking

Syrup

• 2 Cups fresh blueberries 
• 1/2 teaspoon cinnamon (I like the Indonesian cinnamon from Penzey’s) 
• 2 Cups Maple syrup 

PROCESS

1. Combine blueberries, cinnamon and syrup in a bowl and set aside. 
2. In a work bowl, place the ricotta and sift the flour and baking soda over.  
3. Separate the eggs and add the yolks to the cheese-flour mixture, placing the egg whites into a clean bowl big enough to beat them. 
4. Using a electric mixer with clean beaters, beat the egg whites until stiff peaks form. You can do this with a hand whisk if you’d like.
5. Mix the cheese, flour and yokes together with the beaters, no need to clean them. Then add the milk and beat to combine.  Stir in lemon juice and zest. Mixture will be lumpy. 
6. Fold in beaten egg whites. 
7. Cook pancakes with a little butter on a medium hot griddle, about 2-3 minutes each side. 
8. Serve with blueberry Maple syrup. 

Makes 12 pancakes. 

Pasta with Light Tomato Sauce

It’s tomato season where I live! This year, after hurricanes, freezes, and 2 snowings (most unusual for us), the tomato crop is more plentiful than ever. As a result, I’m inspired to create new tomato sauces.  This one is light and aromatic using fennel and mild herbs. No need to peel or core the tomatoes, just chop them up.  The addition of white wine helps to meld the flavors as the alcohol cooks away. This sauce also cooks in the time it takes to make the pasta, which is perfect.

The tomatoes are truly the star here, so freshness is important.  I have also used a good quality pasta made with ancient wheat from Italy as the sauce is light and the taste of the pasta is important. Several artisanal varieties using heritage American wheats are also available online. Or, just use your favorite dried pasta. 

This dish is rich in vitamins A, C, B1, B2, B6, folate, niacin, potassium, manganese, several other nutrients, minerals and fiber.  The pasta also contains some protein. You can add a little cheese if you like, for calcium.

RECIPE:  Pasta with Light Tomato Sauce (white wine, fennel, marjoram, thyme) 

INGREDIENTS

• 1-1/2 lb tomatoes, chopped (I used San Marzano, but plum or Roma would be fine)
• 1 cup finely chopped fennel 
• 2 tsp extra virgin olive oil
• 1/2 tsp salt
• 1/4 tsp ground black pepper
• 1/2 tsp red pepper flakes 
• 1/2 cup dry white wine
• A few sprigs each, marjoram and thyme 
• 1/4 cup fresh parsley
• 1/4 cup fresh basil
• 250 grams (dry weight) noodles, just undercooked as they will finish cooking in the sauce (I used tortiglioni here, but penne with ridges would be perfect)

PROCESS

1. Cook the pasta according to the directions in salted water while you prepare the sauce.
2. Heat oil in pan with the pepper flakes.
3. Add the fennel and sauté for about 3 minutes to soften.
4. Add the tomatoes, wine, salt, marjoram and thyme. Simmer gently for 8-10 minutes.
5. Drain the pasta, add it to the sauce and toss. 
6. Add the parsley and basil and toss again.
7. Serve immeidately

Serves 4 (or 2 with generous portions)

Easiest Green Beans Ever

Bright green and just tender

Don't you just adore bright, sweet, just cooked through green beans? They are almost universally loved. But who wants to go through the blanching and shocking and then sautéing? Here's an easy way to cook green beans and use them in salads, pasta dishes or just pick them up and eat them.

Green beans are an excellent source of multiple vitamins, minerals and fiber.  The addition of the little bit of extra virgin olive oil, a good fat, helps absorption of vitamin A and several minerals.

Once again, I will take the time to advocate for local farmers’ markets. The green beans in the supermarket are cold stored and lack the nutrition and sweetness of those that are fresh picked. Once you’ve had a really fresh, sweet green bean, there’s no going back to the cold stored variety. This is true of all produce, but you’ll have to taste the difference yourself to become a believer.

This is my easy 1 pot short cut to perfect green beans.

RECIPE: Simple Green Beans

INGREDIENTS

• 1/2 lb green beans
• Salt & Pepper
• 2 Tsp water
• 1 tsp extra virgin olive

PROCESS

Place all ingredients in a covered flat pan over medium heat. Simmer for 5 minutes until beans are bright green and just tender. Uncover.

Serves 4

Before

After

Pasta with Fresh Tomato Sauce (San Marzano)

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The first crop of good tomatoes finally made it to the farmers’ market. And to my great surprise, I found that my Plant It Forward farmer, Sarment had San Marzano tomatoes in his basket.  According to Wikipedia, San Marzano tomatoes originate from the small town of San Marzano sul Sarno, near Naples, Italy, and were first grown in volcanic soil in the shadow of Mount Vesuvius. If I have to use canned tomatoes, these are the only ones I use.

These San Marzanos  were grown in Houston, with no volcanic soil in sight. But everything Farmer Sarment grows is delicious.  So I bought a few intending to showcase them in a no-cook tomato sauce as we hit our first 90 degree days for the year.

Using the best and freshest ingredients in this dish is a must as each flavor shines and nothing is hidden.  Using store bought tomatoes that have been held in cold storage for several weeks with no flavor, aroma or taste, is not advised.  Fresh tomatoes from your garden or a local farmers’ market are the best choice.  The olive oil should also be very good quality and have a rich flavor. For this recipe I use Iliada Organic Extra Virgin Kalamata Olive Oil (you can usually find this in import markets or online).  The pasta also deserves some attention.  I prefer a dry pasta here as it lends some tooth to the soft texture and lightness of the sauce, and using a good organic wheat variety is warranted. Use fresh pasta if you prefer.  The parts blend together to form a simple, delicious dish.  The sauce is extremely light and flavorful.  The tomatoes macerate in the oil and lend their flavor to the sauce without fully breaking down, so its really more of a tomato oil that coats the pasta with lovely bits of tomato along with it.  A little crusty bread will help you lap up every last drop.

The olive oil helps us absorb the vitamin A from the tomatoes. The tomatoes are also a rich source of vitamin C and lycopene.  The pasta provides magnesium, several B vitamins, including thiamine (B1), which are necessary for brain health and memory.

As spring gives way to summer, what better way to lighten our spirits and our dishes than avoiding time at the stove.  Just a pot to boil the pasta and a big bowl to macerate the tomato sauce is all you’ll need to get a healthy and delicious meal on the table. 

RECIPE: Pasta with Fresh Tomato Sauce

INGREDIENTS

• 24oz fresh tomatoes,  finely chopped (preferably plum or San Marzanos if you can find them)
• 1 bunch/handful fresh basil
• 1 tsp sea salt
• 1/2 tsp freshly cracked black pepper
• 1/2 C extra virgin olive oil (the good stuff)
• 8 oz (dry weight) organic spaghetti/fettuccine cooked al dente in salted water 
• Freshly grated parmigiano regiano for serving

PROCESS

1. Combine all ingredients in a large bowl (big enough to fit the pasta and toss)and let sit for at least 30 minutes and up to 2 hours. The longer it sits the better it gets.
2. Add the well-drained cooked pasta and toss. Serve topped with grated parmigiano regiano, and a few more basil leaves.

Serves 2-4