How To Video: Using a Grater/Zester
Post by Paula Jahn and Olivia Martino, Registered Dietitians and Co-owners of Nourish Northwest
http://youtu.be/FiQty_aWSjQ
We are in favor of keeping a clutter-free kitchen. Clunky appliances with only one purpose are not welcome in our cupboards. The Microplane grater/zester is an essential kitchen tool with many purposes. We use it almost every time we cook. It’s easy to clean and leaves no waste.
This multi-tasking wonder can:
- Zest citrus
- Shred hard cheese such as Parmesan, Asiago or Romano
- Grate fresh or frozen ginger (no need to peel!)
- Finely “mince” garlic
- Shave chocolate
- Grate spices such as fresh nutmeg
How to Video: Dry Toasting Nuts and Seeds
Post by Olivia Martino & Paula Jahn, Co-owners and Registered Dietitians and Nourish Northwest
http://www.youtube.com/watch?v=OHTFDUv4isw
In this how-to video, Olivia explains how to dry toast nuts and seeds. This is an extra step that is always worth the effort. The essential oils in the nuts and seeds develop a deep, sweet and nutty flavor and crunchy or crisp texture. Toasted nuts and seeds are a great addition to your Thanksgiving menu to garnish soups, casseroles, salads, vegetable side dishes or simply put in a dish to snack on.
In just minutes, nuts and seeds can go from raw and bland to crunchy and flavorful.
It is best to toast most seeds and chopped or sliced nuts on the stovetop so you can keep an eye on them. They can burn easily! Toss them in a dry (meaning no oil) skillet over medium low heat. Stir or shake frequently to prevent burning.
For larger nuts such as walnuts, almonds, cashews or pecans, toasting in the oven produces more even browning. Place nuts in a 325 degree oven for 7-10 mintues. Stay close by so your nose can tell you when they are done; the nutty aroma is unmistakable!
Have a wonderful Thanksgiving holiday and stay tuned next week for another informative how-to video!
How to Video: Chopping an Onion
Post by Paula Jahn and Olivia Martino, Registered Dietitians and Co-owners of Nourish Northwest
From soups and stews to sauces and salads, onions are one of the most common ingredients in everyday cooking. For those who have been to one of our cooking classes, you have certainly seen this method of chopping an onion. For those who haven’t, watch the video below to learn how to efficiently and effectively chop this staple vegetable!
http://youtu.be/dtst8Br8POU
Exploring the Wonderful World of Winter Squash
Post by Olivia Martino, Registered Dietitian and Co-Owner, Nourish Northwest
In the winter we crave starchy foods. There’s a reason for this. Carbohydrates trigger the release of insulin, which carries the amino acid, tryptophan into the brain where it is converted to seratonin. Seratonin is the neurotransmitter that makes us feel good. High levels of seratonin help boost mood, improve sleep, curb food cravings and even increase pain tolerance.
There is also a reason why high carbohydrate foods are in season in the winter. The days are shorter, colder and darker and we tend to need a little help boosting our mood. Nature has a plan and it is no coincidence that we are intended to eat things like root vegetables, whole grains and winter squash this time of year. So get to your local farmer’s market or grocery store and stock up on these natural antidepressants! There are many varieties of squash to chose from, but here are some of my favorites:
The Delicata
The delicata squash is usually the first of the winter variety to come into season. It usually starts to appear at farmer’s markets in September and has a pretty long season. Delicata is by far my favorite squash because of its sweet flavor and quick cooking time.
To prepare: Slice the delicata vertically and scoop out the seeds. Place cut side down in a baking dish with high sides and submerge in 1 inch of water. Bake in a 375 degree oven for about 25 minutes, or until you can pierce easily with a fork. Eat as is, skin and all, or add a little bit of butter and cinnamon. This squash is sweet enough without the addition of any sugar. Delicatas are also great for stuffing because of their long, boat-like shape.
We will also be teaching a delicious cider braised method in our upcoming Vegetable 101 workshop
The Butternut
Perhaps the most familiar of the winter squashes, this one tends to be a favorite of many and a good gateway squash to the who are new to the species.
To prepare: Start by peeling the skin off with a vegetable peeper. Then get a good knife because these can be tough to cut. Slice the ends off and then make a big vertical cut.
Scoop out the seeds and then chop into 1 inch chunks.
Butternuts are great for roasting with other vegetables of a similar density such as fennel, celery root and parsnips. Toss with olive oil, salt and pepper and roast in a 4oo degree oven, stirring occasionally for about 30-40 minutes. Butternuts are also great blended up in soups.
The Acorn
I believe the the sole purpose of the acorn squash is to serve as an edible bowl. The shape of this varietal is perfect for filling with rice, beans and even soup.
Preparation: Make a vertical cut and scoop out seeds. Place face down on a lightly oiled baking sheet and roast at 375 for about 45 minutes, or until you can easily stick a fork through it. Stuff with filling of choice for a substantial meal, or with a pat of butter and maple syrup for a sweet dessert.
View the recipe for this Southwestern Stuffed Squash here.
We will also be teaching a Wild Rice Stuffed Squash in our upcoming Vegan Vitality class.
The Spaghetti
The spaghetti squash is just plain fun. From the outside it looks like any other winter squash, oblong in shape and pale yellow in color. But after cooking, the inside of the squash reveals spaghetti like strings that are a perfect substitute for the actual spaghetti.
To prepare: Cut squash in half lengthwise and scoop out seeds. Brush with olive oil and salt and place cut side down in a baking sheet. Bake for bout 40 minutes in a 425 degree oven. Allow to cool slightly and scrape fork over flesh to make noodle like strands.
Toss with marinara sauce, pesto, or butter!
Those are just a few that are regularly in my rotation but there are so many more! The turban, buttercup, hubbard, kabocha, red kuri and of course pumpkin are other fun ones. Get cooking!
A Guide to Winter Seasonal Eating
Post by Paula Jahn, Co-owner and Dietitian at Nourish Northwest
Though it is not technically winter yet, the time change and the forecast remind us that, in Portland, it is in full swing. A great way to embrace these dreary, damp days is to get cooking with some seasonal produce!
The benefits of local and seasonal eating are numerous. From a dietitian’s perspective, food that is picked in season and travels minimally retains more nutrients. Plus, seasonal/local food tastes better. Those are reasons enough, but then there’s the reduced environmental impact, reduced cost to the consumer and the support of local economy. Seasonal eating in the spring and summer is relatively easy, especially if you live in the bountiful Pacific Northwest. Last December, I wrote a post specifically on root vegetables as a means of getting through the winter while still eating seasonally. The truth is, there is so much more variety in the winter than it seems.
Read the tips below to survive the chilly months while still supporting local farmers and maintaining a varied, seasonal diet.
First Step: Know What is in Season
When you grow up, like I did, grocery shopping at big-box stores, seasonality is an abstract concept. Coming to know what is in season was a learning process for me that took years of going to farmers markets and gardening. People often ask me for a comprehensive list of what is in season. One of the best local produce lists comes from Edible Portland magazine. It comes out quarterly and categorizes seasonal foods by month. Another way to find out is to visit a farmers market (see below).
Subscribe to a CSA
Community Supported Agriculture (CSA) programs work with local farms to select and share seasonal produce. Although you typically do not get to choose what foods you receive, it will encourage you to stay culinarily inspired by offering fruits and vegetables that you would otherwise not select yourself.
Winter Farmers Markets
Many farmers markets close in September or October. Winter farmers markets at Shemanski Park and Portland State University are the ideal place to pick up apples, Brussels sprouts, cauliflower, kale, winter squash, onions, shallots, garlic, potatoes and many more roots tubers. You’ll be supporting local farmers and getting the freshest produce possible. An added bonus is that winter produce tends to hold up well to storage, so it is easy to stock up even if you can make it only twice a month.
Rely More on the Bulk Section
Winter is a time of hearty, warm, slow-cooked food. When I think of winter, I think of soup, stew, risotto, pilaf, grain salads and casseroles (even though I hate that word ). That leads to the bulk section, where beans and whole grains reign supreme. Make a satisfying, one-pot meal with simmered beans, whole grains and hearty winter vegetables.
Enjoy the season and rejoice when you see that first pea shoot or strawberry!