Recipe adopted by Shanta Nimbark Shacharoff from her new book: Cooking Together: A vegetarian Co-op Cookbook, (Nimbarka Press 2018)

The month of February is coined as the “American Heart Month” by the Congress since 1963, to raise public awareness regarding heart health as coronary heart diseases are one of the major causes of death in the United States.  The risk factors associated with heart disease can be due to internal and external factors.   Family history of heart illness and genetics are  some of the internal risk factors whereas sedentary life style, stress, smoking and poor diet with excessive fats and refined food are the external risk factors.  The internal factors are difficult to control, but the external factors such as the diet can be modified.  Heart disease tends to progress with the elderly, but the young people too need to educate themselves regarding a heart healthy life style as youth obesity correlates with coronary illnesses later in the life.  Stress management, regular exercise and a heart healthy diet are important factors in keeping your heart happy.

A common form of heart disease in the US is arteriosclerosis in which the arteries are hardened partially due to high levels of undesirable Law-Density Lipoproteins.  Medical research shows that one’s LDL level can be greatly influenced by his/her diet, although other factors affect its elevation.  Saturated fat found in animal fat (include dairy) and trans-fats raise the LDL whereas antioxidant properties of whole grains, vegetables, fruits, seeds, nuts and their oils reduce LDL.  Research has indicated that most vegan population (those who refrain from all animal products) have lower LDL than their omnivore counterparts.  Vegetarians may be unaware that even a meatless diet containing too much dairy and fat can be unhealthy resulting in increased LDL.

Here is a partial list of foods available here at Other Avenues that good for your coronary health;.

•  All fresh fruits particularly citrus, berries and pomegranate

• All fresh vegetables with their skins as much as possible
• Leafy green vegetables such as spinach, chard, parsley, kale, mustard greens, collard etc.
• Beans and lentils (daals too)
• Whole grains such as quinoa, brown rice, oats, and their brans containing fiber
• Other foods with soluble fibers such as carrots, celery, chia seeds and flax seeds
• Foods contain healthy fats such as olives, avocados, nuts and seeds including hemp seeds
• Polyunsaturated oils such as olive oil, sesame oil, sunflower oil and soy lecithin
• Fresh coconut meal, coconut water, coconut milk and coconut oil
• Some spices such as turmeric and ginger

Here are two healthy heart recipes using some of these ingredients.  Bon appetite!!

Malabari Red Curry with Beets and Coconut sauce

The Malabar coastal region of South India (which includes the state of Kerala and Karnataka) represents an interesting mix of people: the Christian and Muslim settlers who blended their cultures  and cuisines with the Hindus.   In Malabari cuisine you can find the traditional, crepe-like dish made with fermented rice and beans fermented served with a Syrian or Moghul dish.  And you will witness a variety of seasonal vegetables cooked with an array of locally grown spices and ever -so-present fresh coconut milk.

Here is one of my favorite Malabari “Valentine’s Day Curry”.  It is uniquely red because of the predominant beets  instead of the usual yellow curry.

1 bunch of red beets, reserving a cup of beet leaves

Or

3 medium size beets with a cup of any leafy greens such as spinach

1 large or two small red potatoes, scrubbed and cut into halves

2 carrot, cleaned and cut into thin slices

3 tablespoons freshly made tamarind sauce using 3 to 4 fresh pods, following the direction below

Or

Juice of ½ lemon combined with a tablespoon of water and a teaspoon of sugar

2 tablespoon olive oil

1 small red onion, chopped finely

2 or 3 cloves of garlic, minced

1 tablespoon fresh ginger root, minced or finely shredded

1 fresh green chili, minced (after removing seeds and inside veins)

½ teaspoon cumin seeds

½ cup coconut milk, freshly made or canned

¼ teaspoon finely ground cardamom seeds

Salt and cayenne pepper to taste

Fresh cilantro leaves for garnish

First, cut off the stems from the bunch of beets reserving one cup of the green portion of leaves.  Rinse, drain and chop the leaves into bite- size portions and set them aside. Discard rest of the stems and leaves or save them for a soup stock.  Clean the beet roots and peel them gently to remove dirt but not too much of the exterior.  Cut the beets and potatoes into halves.

Place 2 quarts of water in a sauce pan with the beets.  Boil them for 15 minutes and then add the potatoes.  Keep boiling the two roots for another 10 to 15 minutes until cooked but not too soft.  Add the carrots and boil for 5 minutes.  Remove the boiled roots from water, discard the water  and set aside and cooked roots.

While the roots are boiling, prepare the tamarind sauce.  Remove and discard the brittle outer shells and the stingy fibers of tamarind. Rinse the pods and place them in a small bowl. Add a cup of warm water and allow the tamarind to soak for 20 minutes.  After soaking, rub the pods with your fingers to extract as much of the pulp into the water as possible.  When the water becomes a thick sauce, strain the mixture through a colander with large holes into a bowl.  Discard the seeds and the membranes that will end up in the colander.  Set the tamarind sauce aside. (If you do not have tamarind, simply mix the lemon juice with sugar and set aside.)

Cut the beets and potatoes into bite size chunks and mix with the carrots.  Heat the olive oil over a moderate flame in a shallow pan or a wok and sauté the onion for five minutes. Add the garlic and ginger root and sauté for another minutes until fragrant.  Add the chili and stir fry for two minutes.  Then sprinkle the cumin seeds a roast them for a minute.  Next,  add the chopped leaves and stir fry the ingredients for another minute.  Next, add all the boiled roots and lower the heat.  Stir fry the mixture for five minutes.  Then add the coconut milk, the prepared tamarind sauce (or lemon juice, water and sugar mixture), cardamom  and salt.  Gently mix all the ingredients while they simmer.  Taste and adjust saltiness and hotness.  Garnish with fresh cilantro and serve with the rice/quinoa pilaf, recipe to follow.

Makes six to servings

Basmati  Rice and Quinoa Pilaf

In the pilaf method of cooking grains, the rice (or other grains) is first stir-fried briefly in a small amount of oil or butter (and sometimes with herbs, spices and nuts) and then hot water or stock is poured over the sautéed mixture.  This technique of cooking grains obtains a fluffy and delicate texture in the final product.

2 cups water

½ teaspoon salt

1 tablespoon olive oil

½ cup slivered almonds

½ cup white Basmati rice, rinsed and drained

½ cup white quinoa, rinsed and drained

½ teaspoon cumin

Juice of ½ lime or lemon

Boil the water and salt in a stock pot with a tightly fitting lid. While the water is boiling, heat the oil in a skillet and stir-fry the nuts for 2 -3 minutes. Next, add cumin seeds and continue to sautee for a few more minutes;  don’t brown.   Add the content of the skillet to the boiling water.  Bring  the mixture  to a second boil.  Then reduce the heat and simmer the grains at a low/moderate heat for 10 minutes until all liquid is absorbed. Turn the heat off and keep the pot cover for a few minutes.  Then uncover and gently fluff the grains with a fork and serve with the Malabari Curry (recipe above) or any curry.

Makes Six Servings

The tradition of making New Year’s resolutions started some 4000 years ago in Babylonia, and even today, in many cultures, the first day of the new year is considered an auspicious time for a new start. What is more important for a happy new year than improving your health? This year, let us resolve to cook more, and to share food and cooking more often with our loved ones.

Why does cooking at home and sharing food lead to better health?  Because most packaged foods contain too much salt, fat and sugar, and home-made food can have select ingredients.  And, a special time set aside with your loved ones to prepare food can add to quality of life.

Our Ayurvedic (science of long life) ancestors noted that a satvic (well-balanced) diet leads to good health, whereas tamasi (not nourishing) foods with too much fat and additives cause sickness. Even the best packaged foods often contain ingredients that are not nutritious. Any boxed lunch sitting on a shelf  for a few days is certainly less nutritious than freshly prepared  food. And why cook together?  Social interaction is a necessary ingredient for good health and long life. Sharing our well-intended resolutions makes us all more likely to succeed. As I like to say: “people who cook together, stay together!”

In the past, food was grown locally, without chemicals and fertilizers.  Food was also prepared with minimal salt, oil, spices, and sweeteners because  they were scarce and precious. Modern technology has freed us from hard work, but has also threatened our health by reducing the nutrients in our food.  What is more, our busy lifestyles require many of us to work away from home and the kitchen for most of the day.  Our children spend their days in school or child care, so it’s not always easy to have home-made meals!! Instead, we often grab prepared fast foods to get through the day, and choose from the deli to feed our family dinner!

Vegetarians follow a plant-based diet, which would suggest that they select healthy food, but this is not always true. I have met many vegetarians who don’t eat vegetables!! They live on starchy, sugary, fried food; some out of economic necessity, others out of lack of knowledge regarding food and nutrition. As Raj Patel says: they “are overfed and malnourished”.

Diets rich in fat, dairy and sugar have been directly linked to elevated rates of heart disease, diabetes, obesity and tooth decay. A modern diet (even a vege-based diet) is often laden with saturated fats and sugars and foods containing these products are aggressively pushed by false claims of ‘natural food’ and alluring advertisements.

In my opinion, the two areas of our diet that need modification are:  appetizers and desserts.  Deep fried appetizers and munchies are laden with calories and devoid of nutrients. Cooking vegetables with hot oil destroys most of the nutritional value of the vegetables and the oil.

Sweet treats are a sign of good hospitality and good luck and should be spared for special occasions.   Because most desserts — even the “healthy” desserts are laden with unhealthy ingredients  and some of them are deep-fried as well.   With some education about food and thoughtful weekly planning, working people can come up with recipes to improve their diet and health.*

Sweets play an import role in celebration, but your daily menu balanced with a variety of food and presented attractively need not be followed by a dessert containing sugar and fat. Instead, serve fresh fruit or a fruit salad and reserve more detailed desserts (made with reduced sugar) for special occasions.

Refined and bleached cane sugar is the most commonly used sweetener for desserts, and is very harmful to our health. Refined sugar raises blood sugar levels, increases heart beats, impairs the immune system, and raises hyper-activity among kids. Honey and maple syrup, also high in calories, contain only micro-nutrients, and agave, once touted as a good alternative natural sweetener is now also considered unhealthy. Stevia, a natural sugar substitute has an unpleasant after-taste. Date sugar and coconut sugar have the lowest glycemic index, but they are high in calories as well. So instead of looking for a perfect sweetener, which does not exist, I suggest using less sugar whenever possible, and using all sugars in moderation.

To minimize unhealthy dairy and fats in dessert, try cutting down the amount of butter or ghee, or use a vegan spread instead, and use it sparingly. In desserts such as the rice pudding, described below can use coconut milk, or almond milk, both a vegan option.  Nut meals are also valuable ingredients for preparing gluten-free desserts.

Fruit Salad Boat or Mixed Fruit Salad

California is blessed with fresh fruit year-round.  Fresh fruit is always packed with nutrients and anti-oxidants that prevent us from getting sick. A Fruit Salad Boat is an attractive centerpiece for any party or a picnic. Fruit Boats can be made using papaya, cantaloupe, or watermelon, whatever is in season. This one, for fall and winter, includes seasonal berries and chunks of fuyu persimmon, fuji apples, grapes and pineapple.

1 large ripe pineapple, to make two fruit boats
2 fuyu persimmons (the ones that can be consumed while they are hard),

peeled and cut into chunks   

or 1 fuji apple, cut into chunks

½ cup seasonal berries, washed, hulled and sliced if they are large (such as strawberries)

½ cup peeled and sliced banana

½ cup peeled and sliced kiwi fruit
Juice of ½ lime, freshly squeezed

Juice of 1 orange, freshly squeezed

¼ cup sliced, raw almonds

1 teaspoon honey or maple syrup to offset the tartness of some fruit (optional)

Cut the whole pineapple, leaves and all, lengthwise using a sharp serrated knife. Cut out and discard the thick middle stem. (For papaya or cantaloupe, slice the fruit in half and remove the seeds.) Next, using a paring knife, scoop out the pineapple pulp in chunks, leaving the outer rind intact and strong enough to make a fruit boat.

Cut the pineapple chunks into smaller pieces and place them in a large mixing bowl. Prepare the other fruits as described and add them to the bowl.  Sprinkle with lime and orange juices and toss gently.   Fill the two empty halves of pineapple generously with fruit and   decorate the top with nuts. Left-over fruit can be used to refill the boats. Chill until ready to serve.

Kheer  (Rice Pudding)

This healthy, gluten-free and vegan rice pudding is made with coconut milk. You can also use soymilk or almond milk or low-fat dairy milk  (for a non-vegan version).

1 cup short grain white rice (sold as sushi rice in Asian Market),

or  jasmine rice, or any good-quality white rice,

2 cups water for cooking rice

4 cups low fat coconut milk

½ teaspoon cardamom seeds, ground finely

¼ teaspoon saffron threads soaked in 3 tablespoons warm milk, soymilk, or coconut milk

2 tablespoons oil

½ cup unbleached sugar or honey

½ cup sultana (yellow) raisins

½ cup shelled and chopped pistachios or ½ cup slivered or chopped almonds

Rinse and drain the rice. In a large pot (3 – 4 quart size)  bring the water to a boil and add the rice. Bring the rice to a second boil, reduce the heat, cover, and simmer  for 15 minutes. Then add the coconut milk and oil.  Then raise the heat to a moderate flame and cook the rice uncovered for approximately  15 to 20 minutes, stirring frequently. It is important to stir the rice to prevent it from sticking to the bottom of the pot.

While the rice

is cooking, prepare the other ingredients. Grind the cardamom using a mortar and pestle and soak the saffron as described.

When most of the liquid seems to have evaporated from the rice, add the raisin, cardamom, the saffron with its soaking liquid and the sweetener. Stir thoroughly and continuously for about five or until the mixture takes on a pudding-like consistency. Correct for sweetness.  Turn off the heat and keep the kheer covered for a few minutes.  Then transfer it into a serving bowl and top with the chopped nuts. Kheer can be served hot, at room temperature or chilled.

Makes eight to ten servings

*Here are a few books that have valuable information about how to nutritionally balance a vegetarian (and vegan) diet and menu.

Robertson, Laurel, Carol Flinders, and Brian Ruppenthal.  Laurel’s Kitchen:  A Handbook for

 for vegetarian Cookery and Nutrition.  Berkeley, Ca. Ten Speed Press, 1986

Vesanto Melina MS RD, and Brenda Davis.  The New Becoming Vegetarian: The Essential Guide to A Healthy Vegetarian diet , Healthy Living Publications  an imprint of  Book Publishing Company, Summertown TN, Book Publishing Company, 2003

Sacharoff, Shanta Nimbark, Flavors of India, revised edition, Summertown TN,

Book Publishing Company, 1996

Shanta Nimbark Sacharoff , author of Flavors of India: Vegetarian Cuisine, and a new book Cooking Together:  A Vegetarian Co-op Cookbook  

This mixed-squash recipe is a convenient side dish for the holidays, as it can be prepared on the stovetop, while the oven is occupied with other entrées. Select small squashes that will cook quickly. During the summer, you can make this easy to prepare dish with summer squashes such as zucchini and cruck-neck or gold bar squash. The flavor of just a few spices makes this dish versatile enough to go with any menu year-round.

1 small pumpkin

1 small butternut squash or a medium delicata squash

1 large sweet potato

1 large or 2 small carrots

3 tablespoons oil or butter

1 cup water, or more as needed

A few pinches of ground cinnamon

Powdered cayenne pepper and/or freshly ground black pepper to taste

Juice of 1 lemon

Salt to taste

Wash the pumpkin, squash, sweet potato, and carrot. Using a sharp knife cut the pumpkin and squash first into halves and then into quarters. Scoop out and discard all the stringy fibers and seeds. Without peeling, rinse and cut the pumpkin and squash into chunks a bit larger than bite-sized. Set them aside. Cut the sweet potato and carrots into bite-sized chunks and set aside.

Heat the oil or butter in a large wok or frying pan. Add the pumpkin, squash, sweet potato, and carrot pieces. Stir-fry for about 5 minutes over moderate heat. Add the water, cover, and simmer for 15 to 25 minutes, checking after 10 minutes to see if the mixture needs more water. When the vegetables are cooked but not mushy, add the cinnamon, pepper(s), lemon juice, and salt. Stir well and cook for another 1–2 minutes. Serve hot or transfer the mixture to a covered casserole dish to be reheated before serving. When you serve, instruct your diners to remove the skin of the squash.

Makes six to eight servings

Have you just been dying to try some organic nopales, but feel a bit hesitant about cooking up a cactus leaf? Fear not! It’ll be easier than you think. This remarkable vegetable is loved for its lemony flavor and soft texture. Nopales have been used to improve digestion and metabolism, are praised for their high vitamin and mineral content, and can even be juiced raw into your next green drink.

For your basic nopales asados, just slice off the edges of the leaf and, to the best of your ability, each of the thorns. Nopales hold a lot of water, which make the cooked vegetable have a uniquely slimy texture. While not unpleasant, the sliminess can be mitigated by cutting small slits into the leaf, before pan-roasting over medium heat until toasty brown on both sides. Once done, cut the nopales into strips for some tacos, or dice them up to add to salsas, salads or anything!

Dal Chowder with Salsa

This simple recipe was inspired by a coworker who had had a dental surgery and asked me to prepare her a soft, nourishing soup. I invented this recipe, at work, with minimal cooking facilities and limited time, using ingredients on hand. This recipe became my favorite quick soup! To download an easy-to-print PDF of this recipe, click here.

Makes six servings.

4 cups water

1 cup red lentils, thoroughly rinsed and drained

1 tablespoon oil

½ cup tomato salsa

1 teaspoon fresh ginger root, minced

1 cup corn kernels, frozen and thawed or freshly scraped from an ear of a corn

Juice of ½ lemon

Salt to taste

Bring the water to a boil in a pot. Add the lentils and simmer over medium heat for 20 minutes.

Heat the oil in a frying pan and add the salsa, ginger, and corn. Stir-fry for a few minutes to combine the flavors. Add this mixture to the cooking lentils and simmer together for 10 minutes more. Add the lemon juice and salt to taste. Serve hot with rice, tortillas, or bread.

–Shanta Sacharoff

 By Shanta Nimbark Sacharoff

The joy of cooking and sharing food outdoors should not be experienced only by carnivores, even though cookout generally evokes a vision of a chunk of meat on an open fire.  Vegetarians around the world enjoy open air cooking, some working in the field and others while traveling or on pilgrimages. During the busy seasons, farmers bring their meals to the field out of necessity. Many cultures have rituals of cooking and sharing new crops outdoors to celebrate the bounty.

Urban dwellers like us also like to eat outdoors for pleasure.  It is our way of bringing the country to the city.  Cooking out can also be collaborative – a welcome change from an isolating kitchen where the host cooks most of the food. For a printable PDF of this guide, click here.

Here are some tips to make your cookout successful:

1. Pick a spot that is sheltered from heavy wind.
2. Plan a varied menu with colorful, hearty dishes.
3. Include plenty of beverages such as juice, soda, water and of course, a thermos of chai and/or coffee.
4. Be familiar ahead of time with your grill, charcoal, or whatever cooking medium you plan to use.
5. Make rice, pasta and salad dishes ahead of time.
6. Bring a ball, Frisbee or some other outdoor activity to keep everyone warm and busy.
7. Don’t forget to bring a blanket, a ground cloth, and any necessary utensils.
8. Remember, grilled food is very hot! Be careful when cooking and serving it. Bring some kitchen gloves and tongs.
9. Pack a spray water bottle and plenty of trash bags, so that you can leave the site as clean for the next group.

Here are some food items for your picnic basket that you  can find  in at Other Avenues, followed by three Middle Eastern recipes that are perfect companion for a cookout.

• A large variety of juices, juice soda and root beer
• Organic wine, organic and micro brewery local beer
• Soy deli cold cuts, such as soy “salami,” baked tofu,  tofu dogs, soy and tempeh burgers
• A wonderful selection of local and imported cheeses
• Freshly baked bread and gluten-free baked goods
• Crackers and chips

Tabbouli

Tabbouli can be made ahead of time and be refrigerated for up to a week.

1½ cup bulgur (cracked wheat)

4 – 5 cups warm water

A large bunch curly parsley, minced after removing twigs (equaling 2 cups after chopping)

1 cup fresh mint leaves, minced after removing stems

1 bunch of scallions, chopped, with some of the green tops

1 large cucumber, peeled and finely chopped in cubes (about 1 to 1½  cups)

½  cup very small chunks of red bell pepper or a  fresh tomato

Dressing:

4 tablespoons olive oil

4 tablespoons lemon or lime juice, freshly squeezed

¼ teaspoon oregano, dried or fresh and minced

½ teaspoon salt or to taste

Freshly ground black pepper to taste

Soak the bulgur in warm water for ½ hour. Wash and drain parsley and mint thoroughly. Using a wide bladed knife or a food processor, chop the leaves briefly, being careful not to puree. Prepare the rest of the vegetables as listed. Set the leaves and vegetables in a large bowl.

Drain the soaked bulgur completely by using a cheese cloth. Or take a handful of bulgur at a time and squeeze most of the water out.  Add bulgur to the bowl of vegetables and mix well.

Blend together the dressing ingredients in a jar or a small bowl. Add desired amount of dressing to the bowl of tabbouli and mix thoroughly but gently. Serve right away or chill to serve later.

Makes about six to eight half-cup servings

Gluten-free Tabbouli

Since bulgur is a wheat product, here is a gluten-free option made with rice and quinoa.

¾  cup basmati rice, rinsed and drained thoroughly

¾  cup white quinoa, rinsed and drained thoroughly

1½  cups water

For Dressing:

Same list of ingredients as listed above for traditional tabbouli.

Boil the water and add the drained rice and quinoa.  Cover and simmer the grains over a moderate heat for 15 minutes. Cool the cooked grains thoroughly by spreading them out on a platter. Set the plate aside. Prepare the vegetables as described in the recipe above and mix them with the cooked grains. Add the desired amount of dressing and serve or chill for the future use.

Makes about six to eight half-cup servings

Veggie Kebabs

For Marinade:

¼ cup balsamic vinegar, or rice vinegar for a milder flavor

½ cup olive oil, or peanut oil if using rice vinegar

¼ cup freshly squeezed lemon juice

4–6 cloves garlic, minced

2 tablespoons fresh, minced herbs, such as oregano, basil, and thyme

Salt or soy sauce to taste

Freshly ground pepper to taste

For Kebabs:

2 zucchini, cut into 1-inch slices or into long thick strips

2 gold-bar squash, cut into 1-inch slices or into long thick strips

2–3 yellow-fin or red potatoes, washed and cut into thin slices

1 or 2 Japanese eggplants, unpeeled, cut into thick slices or long strips

12 large mushrooms, cleaned and trimmed

12 cherry tomatoes

16–20 oz. firm tofu, drained, dried, and cut into 1-inch cubes

Whisk all of the ingredients in the list of marinade except for the salt or soy sauce. Place the marinade in a large mixing bowl. Wash and cut the vegetables as listed and add them to the bowl along with the tofu.  Set the bowl aside for at least an hour or overnight in the refrigerator.

Prepare your grilling apparatus ready. Thread the vegetables onto skewers. Place the loaded skewers on a platter. Just before grilling, baste the vegetables liberally with the marinade. Save the leftover marinade. Wear oven mitts to handle the kebabs. As the vegetables cook, turn them frequently so that all sides cook evenly on the grill.  Serve hot with remaining marinade.

Makes approximately 12 servings

Baba Ghanoush (Grilled Eggplants with  Sesame Paste Dressing)

1 pound Japanese eggplants, 4 to 6 (preferred), washed and dried (keep them whole)

or 1 large global  eggplant, washed and dried whole

Dressing:

3 tablespoons toasted or raw tahini (sesame seed paste)

2 tablespoons water

¼ cup freshly squeezed lemon juice

1 teaspoon honey or sugar

2 cloves garlic, minced

2 tablespoons or more olive oil

1 tablespoon parsley leaves, chopped finely

Salt and freshly ground black pepper to taste

Small Japanese eggplants are preferred for this recipe because they have less or no seeds.

Make the dressing ahead of time by whisking all the ingredients in the list except for the parsley.  Transfer the dressing into a jar and  refrigerate until ready to take with you. Refrigerate the parsley separately and take it along.  Pack the whole eggplants in your picnic basket.

At the cookout spot, roast the eggplant directly over the flame (or over charcoal amber), holding them with an oven mitt, two at a time. Turn them frequently, while roasting to allow the skin to blister  and crack. When the flash seems to have softened completely, remove each eggplant from fire. Place the hot eggplants on a cutting board. Allow them to cool so that you can handle them. Remove all of the charred skin using your fingertips. Mash the pulp using a knife and fork.  Place the eggplant pulp in a mixing bowl.  Add the dressing in, a few tablespoons at a time until a creamy pulp is formed.  (Save leftover dressing – if any -for later use).  Garnish baba ghanooj with parsley leaves and serve it with bread or pasta.

Makes eight to ten servings

Copyright Shanta Nimbark Sacharoff 2017

Healthy Harvest Native American Recipes

When November arrives we start thinking about the Thanksgiving holiday, a celebration of food-sharing with family and friends, and giving thanks to nature for an abundance of healthy food.  In the US, this harvest festival is said to have originated when early Europeans shared food with Native Americans. Historic accounts of this event, when it took place and what foods were shared, have been debated, but traditionally Thanksgiving is focused on turkey with seasonal trimmings.

It is ironic that Native American ‘Indians’ have been associated with images of hunters and killers, when their diets were predominantly plant-based. In fact nearly half of all plants grown in the world today were first cultivated by Native Americans. Historic accounts show that Native Americans traditionally hunted only when necessary, and did not hunt to sell until encouraged by the European traders. Native Americans honored Mother Earth and respected all of her creatures. Their respect for life and their sustainable farming practices promoted good health among their people.

Health-conscious Native American chefs and nutritionists are urging Native Americans  to return to their ancestral plant-based diet to reclaim their health. These professionals have outlined new guidelines and developed recipes based on traditional healthy staples in order to combat illnesses that are linked to over consumption of meat and processed foods now so prevalent in the Native American diet. Below are two recipes with a Native American theme that use local and seasonal ingredients, and a touch of spice. Happy Thanksgiving!! Happy Cooking!!

Three Sisters Entrée   

I have always liked the name of this entrée, ‘three sisters,’ because in my family, we three girls were  inseparable. We supported each other like the corn, beans and squash in Native American folktales. In addition to being grown interdependently, corn, beans and squash complement each other nutritionally. Corn provides complex carbohydrates, beans contribute high levels of complementary protein to the corn, and squash offers generous amounts of vitamin A and potassium.

There are many ways to cook the three sisters together. Some possibilities are to puree the cooked squash with corn to make a creamy soup with dots of cooked beans; to layer cooked squash and beans, top them with corn polenta, and bake them together as a casserole; or to halve and stuff the squash and bake as described below.

Ingredients:

1 each small butternut, kabocha and acorn squash (or any combination of 2-3 hard-shelled squashes)

3 tablespoons olive oil

½ cup chopped onion

12 to 15 thin strips of red or green bell pepper

1½ cups frozen and thawed or freshly scraped corn kernels

1½ cups freshly cooked or canned kidney beans or pinto beans

1 teaspoon minced fresh oregano

1 tablespoon chopped cilantro

Salt and freshly ground pepper to taste

Optional: ¼ cup grated parmesan cheese or vegan option for topping

Using a sharp knife cut each squash in half lengthwise. Remove the fibers and seeds and rinse the squash. Arrange the squash halves in a vegetable steamer with the open sides down. If necessary, cook them in batches so as not to crowd them. Steam the squash for about 20 minutes or until most of the inner meat is cooked but the shells are still intact.  Some squashes will take longer to cook than others, so check each of them often after the first 15 minutes so they are not overdone. Cool the cooked squash for ½ hour.

Preheat the oven to 350 degrees.

In a frying pan, heat 2 tablespoons of oil and sauté the onion for several minutes until limp. Add the pepper strips and stir fry for a few minutes more. Add the corn  and the beans, and stir fry for five minutes more. Transfer the cooked vegetables to a mixing bowl and set them aside.

Next, using a spoon and a paring knife, scoop the squash meat from the rind, being careful not to break the shells. Cut or mash the squash meat into small pieces and add it to the bowl of stir-fried vegetables. Add the oregano, cilantro, salt and pepper. Mix well.

Rub the remaining oil on the insides of the squash shells, and on the outer surfaces. Stuff the shells with the vegetable mixture and arrange the ‘bowls’ in two shallow casseroles or on cookie sheets that are lined with a small amount of water.  Bake 30 minutes or longer, until the squash smells fragrant and turns golden brown on the edges. Top each with the optional cheese or vegan topping. Serve with your favorite hot sauce, or the mole sauce described in the recipe below.

Mole Poblano
The word “mole” means “concoction” in the Aztec language, and reflects its origin with Native Meso-Americans, before it was popularized in Mexican cuisine. Most likely the original sauce was made with chilies alone and later was embellished with other ingredients. The dried chilies that give this mole its distinctive earthy flavor are known by various names in different locations. This can make it confusing to select chilies for mole, but you can safely use many types of dry chilies, as long as at least some of them are dark and thick such as Mulato, Ancho or Pasilla (also known as Negro) chilies.

There are many ways to make Mole Poblano, and a wide variety of possible ingredients.  Making Mole Poblano is time-consuming, but if you are used to making masala mixes and chutneys, this recipe will be a delightful addition to your ‘from scratch’ list.

Ingredients:

3 to 4 dried Guajillo chiles

3 to 4 dried Mulato or Ancho chiles

3 tablespoons olive oil

¼ cup each sesame seeds, pumpkin seeds (shelled and raw) and almonds (whole and raw)

1 medium onion, diced small

2 to 3 cloves garlic, peeled and chopped

¼ cup chopped fresh or canned tomatoes or tomato sauce

1 tortilla cut into small pieces

3 ounces (1 disc) Mexican chocolate (sold in Hispanic markets in rounds), cut into chunks

5 to 6 cups very hot water

Salt and pepper to taste

Wearing disposable gloves, break open each chili and remove the stem, ribs and seeds. Turn the fan on above the stove or open a nearby window to let the spicy air of roasting peppers out of the kitchen. Heat a tablespoon of oil in a heavy skillet and pan-roast the chilies. Cook only a few chilies at a time, pressing them with a spatula and turning them with tongs to be sure they roast evenly. Do not burn them. The chilies are done when their skins start to blister. Place the roasted chilies in a bowl, add 2 cups of hot water, cover, and set aside.

Clean and dry the skillet before toasting the seeds and the nuts. Heat the skillet and toast the sesame seeds for only a few minutes. As soon as they start to turn color and smell fragrant, transfer to a platter. Next, toast the pumpkin seeds in the same hot skillet. They will swell and start popping in two minutes. Add them to the platter with the sesame seeds. Toast the almonds last. They will take a little longer, but as soon as dark spots begin to form, transfer them to the platter. Next, using an electric spice grinder, a clean coffee mill, or a blender, grind the seeds and nuts, in small batches to create a ground meal. Set aside.

Heat the rest of the oil in the skillet and cook the onions for a few minutes until translucent. Add the garlic and stir fry for a minute. Add the tomatoes and salt and stir fry for a few more minutes. Add the tortilla pieces, and cook the mixture for an additional two minutes. Then transfer the contents of the skillet to the jar of a blender.  Add two cups of hot water and blend until smooth. Transfer this mixture into a saucepan and place over very low heat and cook uncovered for 15 minutes, stirring frequently, while working on the next step.

Place the soaked chilies and their water into the jar of the blender. Blend at a medium speed for 5 minutes. Add a cup of warm water and puree at high speed for 5 minutes. Turn off the blender but keep the lid on for 10 minutes to let the mixture settle. Next, put the chilies into a strainer with large holes. Press the chilies with the back of a spoon to dislodge any fibers and seeds. Add the resulting strained chili liquid to the mixture in the saucepan and discard what is left in the strainer.

Add the chocolate chunks to the hot mixture and stir until they melt and dissolve. Then, add the meal of nuts and seeds to the pot. Mix the mixture well so it’s evenly blended.  Break up any lumps. Add a cup of water and simmer over low heat for 30 minutes, stirring frequently so the mixture doesn’t stick to the pot. Remove from heat, and allow the Mole to sit at room temperature for an hour.

Then, blend again at high speed for 5 minutes until the mixture is thoroughly smooth. Season with salt and freshly ground pepper to taste. Serve the Mole with Three Sisters’ entrée  above, or as a sauce for rice and beans or tamales. Leftover Mole can be refrigerated for a week, or transferred to small containers and frozen for a few months.