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GIVING BEETS AND CABBAGE A FRESH SPRING LOOK

Spring is officially here! We’re ready to put away the heavy coats and boots and begin contemplating the warm weather ahead and all the great produce it brings. Unfortunately, Nature doesn’t recognize March 21^st. It usually takes her another month or so to have the first spring crops ready in Northern climates. So here we are, with our appetites primed for spring, ready for fresh seasonal vegetables, forced to wait as the saying goes; “For nature to take her course.”

Or are we? Of course there’s always frozen and produce transported from a distance, but they don’t have the succulence of the fresh crop and, for me, kind of spoil the anticipation. My solution is to turn to new ways to present a few year ‘round favorites.

Cabbage, for example, is boiled or served as kraut in winter, yet coleslaw is a regular at summer meals, so it qualifies as a bridge between seasons. Serving it in some different ways to show off its freshness gives it a new appeal. I’m looking forward to making Pepper Hash (see description below with recipe) this weekend. I come from a seaside resort town, where fish was plentiful and every market had a large container at the fish counter. I hadn’t realized how much I missed it until I started this post and that I’ve never served it at home. It will be a spring treat, adding zip to a meal and giving my family a new fresh, taste experience.

Red beets are another vegetable that spans the seasons. Served hot in winter, they’re just as good cold, pickled beets really perk up summer meals. Once very popular, they’ve lagged for a few decades despite the introduction of new ‘heritage’ varieties. It’s a shame because beets are flavorful, versatile and full of nutrients. Moreover, the juice from pickled beets does wonders for hard boiled eggs, and preserves them for up to a month—good to know with Easter coming up! Pickle some beets and you won’t have to worry about how and how fast to use up those eggs from the hunt.

Actually cabbage and beets are great partners. There are several recipes for them together, and the other night, feeling creative, I made a salad of slivered cabbage wedges, pickled beets, sliced onion with toasted walnuts and feta cheese in a wasabi infused vinaigrette garnished with dill seeds. It was so good I plan to have it again this week, adding left-over roast pork and probably some bugler to make a full dinner. I’ve included some recipes combining them below.

So until Nature presents us with this year’s produce, try satisfying your craving for fresh seasonal food by putting new twists on standard fare. The recipes below are only a few suggestions but I’m sure you’ll like them and, hopefully, find some to build on to suit your personal choice.

Braised Cabbage: Serves 4
1 head cabbage -2-3 lb.
2 Tbs. butter
2 Tbs. oil
½ cup white wine
2 tsp. chopped fresh dill or 1 tsp. dry dillweed
Salt and Pepper
Wash and drain the cabbage. Cut in large cubes. Saute over medium heat in the oil and melted butter, tossing with two spoons until slightly wilted and lightly browned. Add the wine and seasonings, cover, reduce heat and cook down until crisp tender, about 5-8 min. Uncover and allow liquid to cook down a bit. Serve hot.
VARIATIONS: Substitute tarragon for the dill. Saute 2 pkgs. Small sausages (like Brown and Serve) in pan first. Drain any fat in pan. Cut sausages in 4 pieces and reserve. Proceed as above and return sausages to pan when it’s uncovered for final heating.
OPTIONALLY: Microwave 3 medium potatoes until just tender, about 2 min. Cut in large pieces and brown in pan after sausages are done, adding extra butter and/or oil as needed. Remove and return to pan with sausages to heat through.

Stir-Fried Cabbage: Serves 4
1 ½ qts. shredded cabbage
1 onion thinly sliced
½ green bell pepper julienned
2 tsp. minced gingerroot or ½ tsp. powdered ginger
1 garlic clove-minced
½ cup any broth
Toss vegetables in a sauté pan over medium heat for 2 min. before adding broth and seasonings. Toss well then cover and steam 3-8 min. until just crisp tender.

Pepper Hash: Yield 6 cups
A nice change from creamy cole slaw, this vinegary hash tastes great with barbecued chicken, ribs, hamburgers, grilled steak…in other words. It’s a perfect addition to any summertime cookout. The recipe can be easily doubled to feed a crowd
½ medium green cabbage (about 1 ¼ pounds)
½ green bell pepper
½ red bell pepper
1 carrot, peeled
¼ cup apple cider vinegar
¼ cup granulated sugar
½ teaspoon mustard seeds
½ teaspoon celery seeds
½ teaspoon salt
¼ teaspoon black pepper.
Finely shred the cabbage, bell peppers, and carrot and combine in a large bowl. Combine the vinegar, sugar, mustard seeds, celery seeds, salt, and pepper in a small saucepan and cook, stirring, over low heat until sugar is dissolved, about 5 min. Pour the hot mixture over the vegetables and toss well to coat. Wrap tightly in plastic wrap and refrigerate for at least four hours (or overnight) for flavors to develop.

Cabbage and Beet Relish: Yield=1quart
2 qts. cooked beets peeled and chopped
2 qts. cabbage chopped
1 cup grated horseradish
2 cups sugar
2 tsp. salt
Pepper to taste
Vinegar to cover
Toss solid ingredients and place, well mixed in a gallon jar with a wide neck. Pour in vinegar to cover and store in a cool place. Test for taste frequently. Serving time is optional according to taste.

Cabbage and Beet Sandwiches: Yield 6
1 cup shredded cabbage
1 large cooked beet-chopped
½ green bell pepper-chopped
6 black olives – sliced
½ cup Russian dressing
12 slices pumpernickel bread or rye bread
Butter on side of each slice of bread. Mix other ingredients with dressing and spread on bread.

Pickled Beets: This can be made using freshly cooked beets or canned
Place cooked, peeled and/or sliced beets in a pot, covered in their juice. Remove half the juice and replace with vinegar. Add sugar and salt to taste. (Optionally other flavorings are added according to ethnic recipes, also to taste, cloves, caraway, peppercorns, allspice sliced onions and horseradish.)
Bring to a simmer, reduce heat and cook until the sugar dissolves and beets are heated through. Remove and allow to cool. Store covered in a cool place and allow to marinate for at least 36 hrs. These will keep for months properly stored. Serve well drained.
NOTE: After the beets are eaten the juice is a wonderful marinade to devil hard-boiled eggs. Put the eggs in a jar, covered with the juice and allow to pickle for at least 5 days. They should be a purple color. They are eaten whole, deviled and chopped into a salad. Don’t worry if they feel hardened, that’s to be expected.

Beets with Herbs: Serves 4
12 small cooked and peeled beets- canned-drained will do(save the juice to devil eggs)
4 Tbs. butter
½ cup sliced scallions
¼ cup chopped parsley
1 Tbs. fresh tarragon = 1 tsp. dried
1 ½ Tbs. sugar
¼ cup white wine vinegar
Salt and pepper
Leave whole or slice the beets. Melt the butter in a saucepan; add the beets and the other ingredients and heat through. Serve hot.
OPTIONALLY: Add 1 cup sour cream at the end and just heat through.

Beet Baskets: Per portion
The amounts vary with the choice of ingredients and the size of the beets, depending on their intended use. Small ones make canapés, medium ones are for sides and large ones can be entrees.
Boil and peel the beets, slice off a sliver of the bottom so they stand upright. Then hollow out the center, leaving at least a ½ inch shell on the large ones.
For 6 Servings:
6 medium beets prepared hollowed out- pulp reserved and chopped
1 cup chopped cooked beet greens*
1 hardboiled egg-chopped
1 slice of cooked bacon-diced
1 Tbs. chopped onion
1 Tbs. melted butter
Salt and pepper
Parsley for garnish
Mix all the ingredients but the parsley and stuff the beets. Place them in a flat bottom pan in a preheated 350 deg. oven and heat them through. Garnish with parsley and serve hot.

VARIATIONS:

• Cold peas and chopped celery mixed with mayonnaise, or another creamy or boiled dressing
• Chopped hard-boiled egg and chopped sweet pickle mixed with French dressing and a dash of mustard
• Chopped hard boiled eggs mixed with tarragon chives and mayonnaise
• The beet pulp chopped and mixed with chopped sautéed onions
• Cheese flavored rice
• Canned herring or mackerel can be combined with any of the above stuffings
• Horseradish can be added to any of the stuffings where acceptable and horseradish dressing can be substituted for any suggested ones.

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*NOTE: Beet greens are a wonderful vegetable by themselves, much like any other leafy green such as spinach and kale and like them 1lb. =2 servings.
1) Wash the greens well and briefly blanch them in boiling water. Drain them well and sauté them in melted butter with 1 Tbs. lemon juice and garnish with a pinch of nutmeg.
2) Wash and blanch them as above, then sauté in oil with chopped garlic.

6 GREAT PASTA RECIPES FOR LENT

Last week we discussed fish and this week it’s some pasta suggestions for Lent. Pasta is perhaps, globally, the most popular food. With over 100 varieties of noodles, it fits any cuisine and occasion depending on the sauce and sauces can be traditional or spur of the moment innovations with an infinite number of combinations depending on the ingredients available. Pasta dishes are always fresh, can be quick and easy, subject to the sauce, and constantly offer room for creativity. That’s part of the fun, and appeal, of pasta.

As an example, soon after I moved to Italy, I learned that the commercially bottled and labeled olive oil, sold in stores, used in hotels and large restaurants was different from the ‘house oil’ oil served in small trattorias and homes. That oil came from communal pressings in near-by towns or from family or friends who had groves, and it had enough body and flavor to stand alone. Within weeks I had worked out a favorite fast meal to make after a long day’s work; a steaming plate of capellini, tossed with oil salt, pepper and cheese.

Then a friend suggested I up the taste by adding spinach pasta and another advised I add tomato pasta as well and call it Pasta Bandiera or Flag Pasta because it was the color of the Italian flag. That led to a running game of devising sauces to use on the dish using only those three colors. The red was tomatoes or peppers, and the white fennel, onion, cheese, even chicken or fish but the green ran a whole range of vegetables and herbs, even pesto which counted as one ingredient. As for me, I stuck to my original combo for the most part, and still do as a favorite go-to after a busy day but the story illustrates the imaginative fun that working with pasta offers.

The only real guideline in using pasta is in pairing the sauce with the right one. Smooth sauces are best presented on long strands and flat surfaces while chunky ones are better topping shaped varieties because the crevices trap the morsels of food. Of course, the smaller the food bits, the smaller the pasta shapes needed, and the more delicate the sauce the more delicate the pasta, whereas chunkier or more rustic sauces require firmer gauges of pasta. Other than that, it’s up to the cook!

Of the following recipes the first two are traditional. The others are really versions of other presentations and open to experimentation or adjustment. Aside from the giant shell dish which is a given, I mention pasta types with each recipe but only as suggestions. If you want to see more sauce recipes, I have a series of them in the archives. Just go to the blog and select Sept. 30, 2015 and Oct. 7. 2015 from the drop down menu in the box labeled ‘Archives’ in the right margin of the page.

Recipes: * Try my favorite fast go-to as described above. There are no set measurements. It’s simply ‘to taste’ and if you decide to try your hand at making a sauce, you’ll probably want to add some garlic as well but it’s a great starting point to hone your pasta skills.

Pasta Puttanesca: Serves 4 (Spaghetti)
8 oz. pasta
4 large tomatoes, peeled, seeded and chopped = 1 ½ lb. or (1) 28oz. can diced, drained, juice reserved
1 Tbs. oil
1 tsp. red pepper flakes
2/3 cups drained tomato juice + water to reach amount if needed
2 crushed garlic cloves
12 pitted ripe olives-sliced
8 anchovy fillets chopped
2 tsp. chopped capers
¼ cup chopped parsley
1 Tbs. chopped fresh basil or 1 tsp. dried
In a large saucepan heat oil and cook garlic for 1 min. Add tomatoes, juice and/or water. Cover and simmer 10 min. for fresh, 5 min. for canned. Add water if needed to prevent sticking. Add remaining ingredients and simmer uncovered 5-8 min. Toss with cooked pasta. Serve hot garnished with parsley—NO Cheese Please!

Straw and Hay: Serves 6 (Fettucine)* –VERY child friendly
8oz. spinach pasta
8oz.regular pasta
½ cup butter
1½ cups heavy cream or half and half
Salt and freshly ground pepper
1¼ cups grated Parmesan
Cook pasta according to directions, drain and set aside. In pasta pot or a large skillet, melt butter over medium high heat and stir in cream. Keep stirring until cream thickens, lifting pot if cream starts to boil. Add pasta to pot and toss to mix with salt and pepper. Serve hot with cheese over top.
Note:* This is a mild flavored dish. For more zip, keeping it meatless, my favorite tip is to add ¼ cup shredded Pepper Jack cheese to the sauce as it cooks, and a bit of pasta water if needed, also consider adding capers, sliced green olives, anchovy paste or a few drops of hot sauce. Otherwise, 1 cup of cubed ham, turkey ham or corned beef or en evan envelope of bullion powder are good options.

Stuffed Shells: Serves 4
8oz. package giant shells
3 Tbs. butter
3 Tbs. flour
2 cups half and half or milk
½ lb. Gruyere cheese or 8 oz. bar Monterey Jack shredded
2 egg yolks
½ tsp. each nutmeg and salt
¼ cup melted butter
½ cup grated Parmesan
(1) 15 oz. can diced tomatoes (flavoring optional)or tomato sauce- optional*
Cook pasta and drain. Melt 3 Tbs. butter in a saucepan over medium, stir in flour to make a paste, remove from heat, stir in milk and return to heat stirring until thickened, about 3 min. Add shredded cheese, nutmeg and salt. Keep stirring until cheese melts. Whisk in eggs and mix well. Stuff shells and place in a greased 9X 13 inch pan, drizzle with melted butter and top with Parmesan. Bake in a preheated 400 deg. oven 15 min. until golden.
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Stir-Fry Primavera: Serves 4 (Rigatoni) “Primavera” means Spring in Italian and this is the truest form of the dish, using all spring vegetables not even summer tomatoes.
1 lb. pasta, cooked and drained
1 medium onion in large dice
1 medium carrot, halved lengthwise and thinly sliced
1 zucchini cut in ¼ inch slices
1 lb. asparagus cut diagonally in ¼ inch slices-tips set aside
1 small fennel bulb, thinly sliced and slices cut in ½ inch pieces
1 cup peas
½ lb. sliced mushrooms
6 scallions thinly sliced
6 small or 4 large red radishes, thinly sliced – optional
2 large garlic cloves minced
½ cup chicken broth
¼ cup white wine
½ tsp. oregano
1 tsp. basil
2 Tbs. parsley
Salt and pepper
½ cup grated Parmesan

Melt butter in a skillet over medium-high heat and sauté garlic and onions until tender. Stir in fennel, carrot, zucchini, asparagus stems and mushrooms and cook for 2 min. Add broth, wine, basil and oregano, bring to a boil and boil until liquid is slightly reduced, about 3 min. Add peas, scallions, radish slices and asparagus tips, salt, pepper and parsley. Stir gently for 2 min. add pasta and cheese. Toss gently until well mixed. Serve with shaved Parmesan as a garnish.

Pasta with Pea Pods and Goat Cheese: Serves 8 (Bow ties or Penne)
16 oz. pasta
9 oz. pea pods- frozen is fine-large ones cut in half
1 onion halved lengthwise and thinly sliced
2 large red bell peppers julienned or 2 roasted jarred peppers thinly sliced
5 Tbs. butter
1 ½ cups light cream
1 Tbs. basil
6 oz. goat cheese-shredded
1 cup chopped toasted pecans
Cook pasta and have ready. Melt 2 Tbs. of the butter, sauté the onion, and pepper if using raw, until tender, about 3 min. add pea pods and cook ½ -1 min. more until bright green. In a saucepan, heat cream until ready to simmer and add to vegetables, off stove, along with basil and goat cheese. Add remaining 3 Tbs. butter to hot pasta in a serving bowl and top with vegetable mixture. Toss gently and serve at once garnished with pecans.

Pasta with Artichoke Hearts: Serves 6 (Small Shells)
1 lb. pasta
(2)9 oz. boxes frozen artichoke hearts or (3) 6 oz. jars marinated artichoke hearts
1 onion halved lengthwise and sliced
1 ½ lb. tomatoes, peeled and chopped or 15 oz. can diced
¼ cup oil
½ tsp. each salt, pepper and garlic powder
1 Tbs. capers
Salt and pepper
¼ cup chopped parsley
Cook pasta according to directions. If using frozen artichokes, cook according to directions and cut in half if large. If using marinated hearts, drain, cut in half if large and use oil to replace some of that required for cooking. Saute onion in a large skillet until tender; stir in artichokes and sauté for 3 min. Add tomatoes, capers and seasonings and heat through. Toss with pasta and serve hot.

8 SPEEDY, AFFORDABLE ‘FRESH’FISH RECIPES FOR LENT

It’s almost the middle of Lent which Christians traditionally observe with some type of fasting. The most customary and frequent choice is to forgo meat the first and last days , Ash Wednesday and Good Friday, as well as one day from each week for the duration of Lent. The popular substitute for the meat is fish, which can present a problem for busy people, especially working parents and anyone who shops one time per week.

Unlike meat, fresh fish can’t be purchased several days ahead, it must be eaten within a day. Freezing, often, isn’t an option either. Depending on geographical location and species of fish, chances are it was frozen or chilled to near freezing for transport to market. Re-freezing would render it inedible. If you want to know more about handling, choosing and using seafood, I have a book, All About Seafood, available on this site’s bookshelf and on Amazon and Etsy.

There’s a wide variety of frozen seafood available from shellfish to prepared dishes, but much of it may be expensive for a week night, be over dependent on bread for coating or filling, be an unacceptable recipe, or simply require too much time to prepare.

For those nights, I like the freedom of options supplied by the individually wrapped fish fillets sold in single servings and in 1 or 2 lb. bags. They are perfectly proportioned, so it’s easy to take just what’s needed. They thaw fast and cook quickly in different recipes allowing the cook freedom of choice. Although several species are packaged this way, the three most often in markets are Tilapia, Salmon and Flounder. I’m giving two recipes for each and two for shrimp, because it also fits this category.

These recipes suit a busy lifestyle, needing only about 30 min. to prepare, including prep time. Several even allow a bit of kick-back time while they’re cooking, and none of them are in the splurge category, although a few are acceptable ‘company fare.’

First though, I’m including a recipe that can be used to prepare each of the above items and most other types of seafood. This vegetable sauce can either be presented as a bedding for larger pieces of seafood or as a sauce containing smaller pieces to be served over pasta or rice. The actual ingredients can be changed, adding string beans or broccoli or omitting the celery or peppers according to whim, but the method and outcome remain the same—fast, easy and delicious.

MEDITERRANEAN STYLE FISH;
This is a delicious way to cook fish and a wonderful way to serve vegetables. Mackerel is originally recommended but I find the technique works well with almost any fish fillet, though I prefer a white fish like Tilapia or Flounder. I use a variety of vegetables, cut beans, broccoli, usually peppers and always onions. For the tomatoes, anything goes, leftover sauce, any type fresh or canned. I allow for at least 1 cup cooked vegetables, per portion. I like a dash of Tabasco or a sprinkle of cayenne added and maybe a touch of garlic powder too.

Microwave the diced raw onions, peppers and any raw vegetables you’re using in a bit of oil for 1 min. Add any frozen ones and cook 1 min. more. Mix with any cooked items and the tomatoes or tomato sauce. Put in a pan, cover with the fish fillet. Lightly spray the fish with cooking oil and sprinkle with a little lemon pepper and paprika. Bake at 350 deg. 8 min. per 1 inch width of the fillet, on average about 20-24 min. until fish flakes and vegetables bubble. Serve at once while very hot.

COCONUT CRUSTED TILAPIA: Serves 4
4 Tilapia filets – about 1lb
1 cup plain Panko
½ cup sweetened coconut flakes – toasted
½ cup + mayonnaise
Lemon pepper
Step I- Preheat oven to 350 deg. Toast coconut on a piece of foil until golden, about 4 min. watching that edges don’t burn. When cool mix with Panko.
Step 2 – Place fish on a lightly oiled cooking surface, a pan or baking sheet. Completely cover the tops with a thin sheet of mayonnaise, more like a veneer. Dust lightly with lemon pepper.
Step 3 – Sprinkle with Panko-coconut mix, and bake 8 min. per 1 inch width of filet, until top is golden, fish puffs slightly and edges bubble. Serve at once
Note: I put the breading mix in an empty herb bottle with a shaker top. It’s easy to apply, and any extra can simply be stored in the bottle.

FUSUIN TILAPIA: Serves 4
4 large Tilapia fillets
3 bunches scallions – also called green onions- trimmed of roots and course green stems
1 Tbs. garlic powder
1 Tbs. powdered ginger
3 Tbs. butter – divided
2 Tbs. oil
2 Tbs. Soy Sauce
½ cup Cream Sherry
(1) 2lb. 4 oz. can sweet potatoes*
2 Tbs. brown sugar
Salt and pepper.

Drain the sweet potatoes. Using 1 Tbs. butter and the brown sugar, and if needed a bit of their own syrup, candy them, either in a skillet on the stove, or in a cooking oil sprayed pan in the oven, as per directions on the can. (I have been known to do this in the microwave, by melting the butter, dissolving the sugar in it, coating the potatoes well, covering and cooking on high for @ 3 min .in one minute intervals.)
Cut white and light green parts of scallions on and angle in 1 ¼ inch pieces. Set aside.
Melt 1 Tbs. butter and 1 Tbs. oil over medium heat, and gently sauté Tilapia, until it becomes white, adding more butter as needed. You may need to do this in batches. Remove to a plate. Add the remainder of the butter and oil then the garlic and ginger to the pan and stir quickly to avoid clumping. Add the Soy Sauce, Sherry and scallion pieces. Stir for 30 sec. Reduce the heat to medium low. Return the fish to the pan and simmer until heated through, about 2 min. Apportion the potatoes on the plates, in the center of each. Serve the fish decoratively leaning slightly against the potatoes. Spoon the scallions and sauce over the fish.
*NOTE: Sweet potatoes can be used straight from the can, leftover, fresh baked or cubed and boiled, even replaced by squash. It’s a matter of preference and what’s on hand.

Baked Flounder Meuniere: Serves 4- Tilapia can also be used
4 flounder filets-about 1 ½ lb.
¾ cup white wine
3 Tbs. butter- cut in small pieces
¼ cup chopped fresh parsley OR 4 tsp. dried
Put the fillets in a glass baking dish, close together but not touching. Pour over the wine and spread the butter pieces equally over the fish then sprinkle the parsley on top, 1 tsp. per fillet. Bake at 350 deg. 5-8 min. per 1 inch of width, basting twice, until fish flakes easily. Serve at once hot, with pan juices as sauce.

Flounder Veronique: Serves 4-Tilapia can also be used
4 large flounder fillets-about 24 oz.
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¼ cup white wine
¼ tsp. powdered rosemary
Pinch lemon pepper
½ cup milk
1 tsp. cornstarch
1 cup seedless grapes halved-green is traditional
Saute the fish in the butter until it is begins to flake, about 8-10min.add the wine and seasonings, cover and cook over low heat 5 min. Remove fish to a plate and keep warm. Bring pan juices to a boil. Have cornstarch dissolved in milk and add to the pan. Simmer until thickened about 2 min. Add grapes and heat through. Serve fish with hot sauce and grapes over it.

Poached Salmon with Dill Sauce: Serves 4
4 salmon fillets or steaks – about 24 oz.
½ cup mayonnaise
½ cup sour cream
1-1 ½ Tbs. dried dill weed-depending on taste
Mix the mayonnaise and sour cream with the dill until smooth and chill at least a couple of hours in advance to meld flavors. Boil enough water to cover, in a skillet or pot that easily holds all the fish. Slide the fish into the water and poach 5-8 min. per inch of width until it is opaque, firm and a pale pink. Remove from pot one at a time, and run under cold water until cool enough to slip off the skin and, if using steaks, carefully remove the bones without tearing the meat. Plate and chill the fish, covered to prevent drying if being made in advance. When ready to serve, plate the fish and top with equal mounds of the sauce. Garnish with more dill or chopped chives.

Marinated Salmon: Per portion –to be multiplied as needed
(1) 5-6oz salmon filet – skinned
1 Tbs. oil
2 Tbs. maple syrup
2 tsp. balsamic vinegar
2 tsp. bourbon
Whisk the oil, syrup and vinegar and bourbon to combine well.  Pour the marinade over the fish in the baking pan, and turn the filet over a few times to coat both sides. Marinate in the refrigerator at least 1 hr. and up to 4 hrs.  Bake in a preheated 350 deg. oven for 8 min. per inch of width. Baste occasionally with pan juices. Serve at once, with any pan juices that remain and garnished with a sprinkling of freshly cracked black pepper.

Shrimp Kabobs: Serves 4
Cubes of Monkfish, Salmon steak, Swordfish, even Tuna steaks will work in place of shrimp:
2 lbs. extra large (26-30 count) raw shrimp, peeled and deveined, tails on
2 Tbs. olive oil
1 tsp. Tabasco
1 tsp. Worcestershire Sauce
2 tsp. chopped fresh rosemary or equal amount dried
3 cloves minced garlic
1 tsp. dried oregano
¼ tsp. allspice powder
2 lemons – one juiced one in quarters
Kosher salt to taste
Freshly ground pepper
Barbeque Sauce –l optional for dipping
Skewers

Mix all the ingredients but the salt and quartered lemon in a bowl large enough to hold the shrimp. Add the shrimp and marinate, covered at room temperature at least 1 hr. or several hours in the refrigerator. Thread shrimp head to tail on as many skewers as necessary – long metal ones require about 4. Preheat broiler or grill, and cook shrimp until pink and beginning to brown, basting frequently with the marinade. Sprinkle with salt. Serve with lemon quarters.

Shrimp Stew: Serves 4-One of the very few of my recipes using canned soup
1 lb. shrimp-preferably cleaned, raw, size optional -tails off-cooked can be used
2 cans condensed shrimp soup
½ cup milk or half and half
1 stalk celery sliced thin
1 medium-large onion –halved, halves quartered
1 Tbs. oil
1 cup frozen peas
4 oz. can sliced mushrooms- drained
Lemon pepper to taste
Parsley for garnish
Microwave the onion and celery in the oil about 2 min. until crisp tender. In a pot large enough to hold all the ingredients, whisk the soup and the milk until smooth over low heat; stir in the celery and onion with their juices. Stirring, add the peas and raise heat until nearly at a simmer but do not let it boil. Still stilling, add the mushrooms and shrimp and cook until shrimp is cooked-to opaque and pink. Add the lemon pepper to taste and serve hot garnished with parsley, in bowls or optionally over rice.

DEFINING ‘ORGANICS’ AND OTHER‘NATURAL FOODS’TERMS

This is a revision and re-play of a post I first wrote in 2012 and updated in 2015. It seems that every couple of years there’s a trend that specifically focuses on natural foods, the Paleo Diet, now the Millennial’s reconstruction of the meal formula. Over the past three decades, spurred by our increased awareness of the role food plays in maintaining our health and the desire to stay well and active longer the demand for organically produced food has grown.

But, exactly what is “organic” food? Is it that much better than non-organic? Why is it more expensive? Should I switch over to buying it? Do I have to go completely organic? Am I jeopardizing my family if I don’t? What if I can’t afford it? Should I feel guilty if I can’t? Let’s look at the story of organic foods.

In 1878 a tasteless, odorless pesticide was synthesized. It sat around until World War II, when the U.S. Army rediscovered it and devised means of spreading it over large areas. It was credited with eradicating typhus in Europe, and greatly reducing the danger of Malaria and dengue fever in the Pacific. In 1948 it was made available commercially, and farmers hailed it as a miracle. It quickly appeared in everything from household insecticides to flea powder to bug repellent lotions. Its name was DDT. Then in 1964, biologist Rachel Carson wrote the book The Silent Spring, in which she claimed that DDT was extinguishing bird populations, especially the Bald Eagle, by making their food sources toxic and robbing them of the ability to produce egg shells strong enough to support the weight of the mother bird. In 1974 the production and use of DDT was banned and the public became suspicious of pesticides.

A few years later, the effects of an ex-foliating herbicide called Agent Orange, used in Vietnam, became evident and people became suspicious of chemicals that killed weeds as well. The simple solution was to assure the safety of food by eating products grown naturally, unaided by manufactured chemicals. Actually, it was a return to the ways of the past, but now it was a movement with a name “Organics”.

As with DDT the ex-foliate made its way to market. Named ‘Round Up’, it is marketed and widely used cosmetically for driveways etc. This time, however, there are additional factors in play. Agriculturally, the problem was that its effectiveness was of great commercial value as a labor-saver, but it killed the cops as well as the weeds. Previously all the agricultural experimentation had been done by colleges and universities under Federal Grants. Hence, the results were public domain but with such profits at stake, private corporations entered the field. In the early 1980s one of those labs developed a soy plant which could survive the poison and in a landmark move the U.S. issued the first patent for a living organism for the seed and the process which developed it.

This was the first synthetically Genetically Modified Organism and GMOs have since become a heated topic. Man had been genetically modifying plants since farming began by selective and cross breeding, changing soil and locations—all natural means. The results from ancient to modern are in every market, nectarines, broccoli, cherry tomatoes, but this is different because non-plant genes are being added for cosmetic and commercial purposes. Combined with the current focus on promoting sustainable foods and eliminating chemicals and synthetics in preparation, many feel there is reason for concern. First let’s clear up a possible confusion, GMOs can be grown organically. They are two separate issues. As for that matter, the other categories of food whole, natural etc., defined below can be grown non-organically.

As to what precisely constitutes “Organic” and how can you be sure you’re buying it. Well, the USDA certifies organic products with a green and white PLU (Price Look Up) sticker. To earn this seal the product needs to be verified by 50 accredited certification agents as containing 95% organically produced ingredients. The seal will bear a 5 digit code beginning with the number 9. Products containing 70% organic ingredients often bear stamps carrying the word, but they are not green and white and their codes are 4 digits beginning with the number 8.

According to the Mayo Clinic organic farming is designed to encourage soil and water conservation and reduce pollution by using frequent crop rotation, natural fertilizer, water with no sewage sludge, and mulch only, with no synthetics, to control weeds. No conventional, manufactured fertilizers or pesticides are allowed. In organic husbandry, certified meat and dairy must come from animals never injected with growth hormones, fed food with additives or irradiated, raised in confined or unclean areas, denied access to the outdoors, given preventative medications and/or antibiotics. The cuts of meat cannot be injected with saline to boost weight.

While discussing definitions, I want to clear up a possible confusion. Organic foods are always natural, but products presented as “Natural Foods” are not always organic. For example, nuts in shell and dried fruits may be 100% natural but not grown organically or may have preservatives added. The International Food and Agriculture Organization Codex Alimenturius doesn’t recognize this category on the grounds that that all foods are natural, but admits any processing alters them. Different countries have different policies about natural foods; a fact to remember when buying exports.

The U.K. has a code defined by process and product to include various types of food. It bans anything derived from cloning or created by process from a” natural” labeling. Canada’s code defines only by process, allowing just water to be removed and no vitamins, minerals or additives to be introduced. Israel’s code concerns only process allowing 33 different treatments, all physical, none chemical. By contrast the U.S. has no definitions of “natural” foods, but it discourages the use of the word on labels of poultry whose weight has been increased over 25% by water injection. I wonder if that extends to ham.

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“Raw Foods” are the ones most likely to have been grown organically, because they are intended to be consumed in their natural state, or never heated above 104 degrees, and contain no whole grains, beans or soy. People who buy raw foods, mainly vegans, are understandably concerned about ingesting chemical residue. Interestingly, India is experiencing a Raw Organic Movement that had seen a 22% increase annually over the past few years. It brought in $57 billion last year and is projected to be worth $104 billion by 2015. Due to the nature of the products, it’s doubtful if much will ever exported but the movement itself may be.

Now, with any confusion of terms out of the way, let’s get back to organics. The Environmental Working Group, a non-profit organization, publishes an annual list of non-organic foods to avoid called “The Dirty Dozen”. Since the list is always more than 12, and changes every year, due to weather conditions, drought, rain fall, frost, which affect chemical residues on crops, and insect populations, it’s wiser to remember the categories: thin skinned tree fruits, berries and grapes, leafy vegetables like lettuce, spinach and kale, low growing vegetables like tomatoes, celery and cucumbers and shallow root ones like radishes, carrots and white potatoes. I understand why citrus fruits, peas, bananas and melons are never on the list, but I don’t get why cabbage, sweet potatoes, asparagus, broccoli, kiwi or eggplant aren’t either, but they aren’t These are general guidelines, and it’s smart to check out the latest annual listings, especially after extreme weather conditions. Just plug Dirty Dozen Foods into a search engine.

Incorporating organic foods into the diet is beneficial for everyone, particularly the elderly and ill, but it can be very important for babies and toddlers, especially if you’re making their food. By the way, baby food is a cinch; I’m just finishing a book on it now titled Children’s Fare. Actually the nutritionists appear to be more concerned about encouraging people to focus on organic meats and dairy than produce because of the possible effects of growth hormones. However, the benefits of organic milk over non-organic are few, so long as the label states the no rBST hormones were used to stimulate milk production.

Are there any downsides to buying organics? Of course! The biggest is that organically grown food is about 50% more expensive than conventionally. It requires more land, and taxes, to ergonomically rotate crops and allow livestock free-range. Far more labor is needed to hand weed, mulch and guard against fungus and pests by natural means. Add to this that organic farmers in the U.S. get no subsidy, and it becomes an unprofitable undertaking. In other words organic farms produce substantially less than conventional ones. Moreover, produce allowed to ripen naturally and not preserved, must get to market faster and will spoil quicker than the conventionally preserved. Incidentally, a note here, farmers in the U.S. earning less than $5000.00 per year from organic products needn’t label them, So if you go to a Farmers’ Market, ask the vendor about the produce.

Are there any ways to make regular food safer? Yes! Rinsing is the most important. Remove any soil and then soak in a solution of ½ part water ½ part vinegar for 5 mins. or wipe well with a solution of 1cup water, 1Tbs. lemon juice and 1Tbs.baking soda, or simply diluted dish detergent followed by water. Of course you can also buy one of the commercial “washes”, but that rather blows the “organic” doesn’t it? Be sure to do this before cutting, because a knife blade can carry pesticide residue into the flesh, and wash all utensils frequently.

Are there ways to buy organic food on a budget? Again Yes! The most obvious way is to comparison shop, especially if looking for milk. Stay seasonal, and, if possible, contact local growers, perhaps through visiting Farm Markets, to see if you can avoid the commercial mark-ups. Plan menus ahead featuring available produce, estimating the prices into your budget, before shopping. Be willing to make budget cuts or buying other items, snacks and sweets, for example, to accommodate the extra costs. Buy the dried foods, beans, rice etc. in economy sizes. Perhaps you have someone who will share bulk purchases from warehouse stores, to save money. There are high price and lower priced organic foods. Find ways to balance your purchases between them, either through menu planning, or by combining them in a casserole. Become familiar with the Dirty Dozen, and find ways to combine organic, with safe non-organic foods as described above. There are coupons for organic foods on the web, but avoid ordering things there, because it will cost too much in shipping, and depending on the vender and item possibly take too long to arrive. If you have space, learn to freeze and/or can. Finally, try growing your own produce, but I should warn you, my neighbors tried that last year. After some “wiffy” days, a rather cute infestation of lady bugs and a surplus of zucchini, the local rabbits got most of the tomatoes and beans, they sodded over the plot. It had cost far more in supplies than they could have saved even with bumper crops.

This highlights the main problem. Organic farming is expensive and labor intensive with a proportionately low yield. Basically all farming was organic before the industrial revolution and the population explosion. It’s the way the Third World nations still farm, struggling to feed their own people. The truth is that without modern farming techniques, and that includes some genetically altered crops, we wouldn’t be able to feed ourselves. Moreover, organic farming requires more space than conventional, due to the extra land needed for proper crop rotation, making it too expensive for practicality on a large scale. Add in the weather variables and there’s the potential for disaster. England has an experiment Thanet Earth in Kent, enclosing acres in vast greenhouses, but its success is unknown as yet. The truth is, until a solution is, or can be found we’re going to have to depend for most of our food, on modern, conventional farming techniques and methods. Hopefully, we can make those safer. Though organic husbandry requires land, sufficient to allow the animals free range, it’s then a matter of keeping their housing clean, their food pure, their fields free of artificial fertilizers and pesticides, and above all, never giving them anything to modify their growth or productivity. It’s actually a case of doing less rather than more, and leaving the animals to develop as nature intended. That should be somewhat easier to achieve. Let’s hope, as awareness of the benefits of eating organically increases, ways will be found to increase production of and access to these foods, so we may all eat healthier. For now, however, cost and availability are considerations.

I believe that, with all the controversy over GMOs and the difference between produce improved by lab created ones as opposed to the increasingly popular ‘heritage’ produce created through cross breeding, there will be a new category of food recognized soon. I suppose it could be called ‘artificial’ as opposed to ‘natural’. Once again, either could be organically grown, but it would give the consumer a wider choice. Obviously, the artificial varieties, since they would be modified to need less care concerning pests, fungus, soil, perhaps even water could be a less expensive, yet still organic, alternative.

Finally, it is also very important to remember that the “organic” label is no guarantee against products causing food borne illnesses. Many contaminants can be introduced between the field and the table. Your best protection is to always buy from reliable sources, constantly wash your hands, counters and tools to avoid cross contamination, keep the cooking area chemical free, and be sure to maintain the proper temperature for storage and cooking of each item.