Sunday, May 31, 2009

7daysofporridge




MAY 14, 2009

Porridge with Fennel

Fennel, that beautiful seed, muted yellow green stripes running from end to end, sensuous lines of ridges and grooves. Hold it vertically and it begins to look like the seductive crescent moon. Breath in, pull the scent deep into your lungs and your head and heart wakes to today's horizon. Down to earth, drop a handful (40ml) of seeds into soymilk ... actually a small cooking pot, say 1 litre, three quarters filled with soymilk (650ml). Add a handful (40ml) of flax/sesame seed mix, make the mix yourself; now pour cracked oats into that pot until the growing little oat mountain (300ml) reaches the surface. Add a dollop (10ml) of honey (the dark stuff of buckwheat origin or that light clover kind; this is all about love, make your choice). Take an old wooden spoon, that feels good in the hand and stir like your life depended on it, which it doesn't. Put a lid on the mixed up brew and stick it in the fridge, at least an overnight stay or maybe longer, our upper limit is 4 days which is just short of it getting out of the pot and biting you. Yes, this is a recipe ... and it should serve four. So take it easy.
It's one of those next mornings, Good Morning, smile, try to touch your toes, just try, bending from the top of the pelvis, rolling your torso down your legs, thinking "one vertebrate at a time", breathing out through the movement, try to get that bum pointing skywards and then rise like an eagle, stand up straight, Tad asana. Step lightly to the kitchen, bring the pot out of the fridge, set it on the lowest heat available, add a cup or so of soymilk, potter around, and wake up more, wake your family, shower. As you get closer to wanting to eat, raise the heat and give the porridge more love, stir.
Where are those blueberries?
Add them,
If you have them.
Taste ... do you like it?

A few alternatives: stir-fry the blueberries (grapes are also fun) in olive oil, until the skins just begin to break. Now, add them to the porridge or some other feast. Further variation can be brought in by stir-frying the fennel seeds, bringing in more nuisances on taste.
If the handful method is not quite your thing, the amount descriptions in the narrative are there for you and we have a little table below, but we strongly recommend the joy of measuring by hand and eye:
Soymilk: 650ml
Fennel: 40ml
Flax/Sesame seed mix: 40ml
Cracked Oat Groats: 300ml
Honey: 10ml

Excellent nutritional information can be gleaned at the website: http://www.calorie-count.com/
-Accessed: 14th May 2009-
E.g.
Grade given to Flaxseed: A-
Good points
No cholesterol
Very low in sodium
Very low in sugar
Very high in dietary fiber
Very high in manganese
High in magnesium
-the site also provides a calorie breakdown and dodgy advertising.

Tuesday, March 31, 2009

SuppleCulture




MARCH 31, 2009

One Tomato, Two Tomatoes, Three Tomatoes, Four

So what is that high art of making a tomato sauce? Dive in; place Super Ripe Tomatoes in a heavy cast iron pan, wok, etc. add olive oil. Cover the pan with a lid or an orphan lid now bereft of a pan. Turn up the heat and cook until said tomatoes crack open.
One can further the disruption of surface, by crushing the tomatoes with a purposeful mallet.
In this instance, we started the cooking process with about 4 lbs of tomatoes, divided it in half after the heating, it seemed a lot to handle; then we went to work with the mallet on half; keeping the other half for that another occasion. That special term: “locally sourced” is a little too tardy for us; the tomatoes were purchased from a wonderful local Dominican bodega, which identified the source as a wholesaler in the South Bronx. The tomatoes had been out in the sun for days and were presented on little Styrofoam trays, wrapped in Clingfilm, a presentation to soften the nearing expiration look of freshness about them. These fit the bill for “Super Ripe Tomatoes,” i.e., red, red and softening to the touch, maybe even dehydrating.
We added, Black Pepper, Oregano, Bay Leaves, and Brown Sugar. Play around with quantities until you find what you like.

 
We prefer the taste of that Brown Cane Sugar, which is sold in blocks, and one persuades into solution with heat and love. Did not use it here though.
Aging overnight, just builds the taste.
Remember to try and keep the Bay Leaves whole so you can easily take them out prior to serving to humans. Or maybe pieces of Bay Leaves are your thing.
The Black Pepper, Oregano, Bay Leaves, and Brown Sugar can be added to the pan at the point of heating the tomatoes or in any chronological order you wish. The Bay Leaves do not stay whole in the presence of crushing. Get ready to pick your teeth.
Go Linnaeus: Solanum lycopersicum (Tomato)
So, you can do Google searches up the Khyber, you can check out Wikipedia but the only way to get the unequivocal lowdown on the species having the tomato as one of its members, is that wonderful and somewhat wonkish site run by NCBI, Gene Expression Omnibus Dataset Browser, Grrrrrrrr! Could they not have made this site a little more fun?
The tomato is a member of the Solanaceae species; there are six other members:
Pepper (Capsicum annuum); Tobacco (Nicotiana tabacum); Nicotiana (Nicotiana benthamiana); Petunia (Petunia x hybrida); Eggplant (Solanum melongena); Potato (Solanum tuberosum)
Did we intuitively know this, maybe ... We loved how the potato (Solanum tuberosum) was described as the "platform organism." All Hail The Potato.
The citation for the reference article is: Rensink et al.Comparative analyses of six solanaceous transcriptomes reveal a high degree of sequence conservation and species-specific transcripts. BMC Genomics 2005 Sep 14; 6:124. PMID: 16162286
They missed out, eggplant, and we are not checking out why.
So Tomato, Pepper, Tobacco …, are related one to another, if only Linnaeus had had access to DNA analysis.
That other beautiful text, The Botanical Garden: Volume II: Perennials and Annuals by Phillips and Rix, attaches the name of Miller to the tomato, as in Lycopersicon Miller, but we can not see any good reason for doing this, for as usual, the English, I mean Scottish, character, is a “Johnny Come Lately” event on the Tomato Scene. Messer Philip Miller, among many fine actions, made the “Chelsea Physic Garden” blossom -“Physic” means health here-, and in 1752 described the tomato as much used in soups in his time. OMG. Our skin did go through the moments of repulsion when we read that Miller developed and sent the first long-strand cotton seeds to the then British colony of Georgia in 1733; oh that need for commerce and profit and slavery. Anyway, our objective, was to firmly keep the tomato connected to Mexico, Peru, Central America, Viva Zapata, Shinning Path and the like; no, let’s stick with Tomatoes.

The word tomato comes from a word in the Nahuatl language,tomatl. Nahuatl is a group of related languages, including dialects, of the Nahuan (aka "Aztecan") branch of the Uto-Aztecan language family. The tomato has been identified as originating from the Andean region; that is now post the miscreant Spanish colonization carved up between Chile, Bolivia, Ecuador, Colombia and Peru. (See Sims WL. History of tomato production for industry around the world. Acta Horticulturae (1980) 100: 25–26) We just new a Sims would be covering it.
The time and place of the domestication of the tomato are not clearly known; we find this a little sad because there are so many indicators that it is the Andean region … and salsa. Clear, unequivocal evidence of the domestication –selective breeding- of the tomato in the Andes, casting out those introductions that refer to Columbus, Cortez, as “discoverers” when the reality is that they were ill informed malfeasants is out there.
Wild Solanum species have been shown to have a nice bit of diversity going on. The challenge presented by the diversity of the tomato was engaged in the Andes and followed across the globe. The bottleneck on that journey is well described by Ranc et al, A clarified position for solanum lycopersicum var. cerasiforme in the evolutionary history of tomatoes (solanaceae) BMC Plant Biol. 2008 Dec 20; 8:130.
The cultivated tomato [] shows a large range of morphological diversity but low genetic diversity compared to other Solanum relatives []. This can be explained by successive bottlenecks:
(i) Domestication associated with isolation of the crop from the Andes (centre of diversity) to Central America,
(ii) Transfer of few cultivars to the Mediterranean basin by conquistadors in the 16th century and
(iii) Modern breeding [].
Cherry tomato, i.e. S. lycopersicum var. cerasiforme (S. l. cerasiforme), is the expected ancestor of the domesticated form. In its native Andean region, wild and feral forms can be found and S. l. cerasiforme is also described as highly invasive []. [] In Coastal Ecuador and Peru, S. pimpinellifolium, genetically close to S. lycopersicum and strictly wild, is found growing in sympatry with tomato landraces and cherry tomato (and also with S. peruvianum and S. hirsutum, two green-fruited species).
From the paper, we interpreted the major bottleneck being that transfer to the Mediterranean basin by conquistadors. Our question is, what interesting wild and locally domesticated tomatoes remain in the Andes, the conquistadors were in too much of a hurry.
Other Notes: You have to love the Bumblebee; pollination of tomatoes is usually by Bumblebees.
What, no mention of Italy, Heirloom Tomatoes, Organic, GM Intervention and other things? Go figure.


AN ENDING OF SORTS AND A BEGINNING


Tuesday, January 6, 2009

January 2009


Defeating Gluttony and Imitation Designer Handbags
So, I am in this situation where one brother throws his lot in with a Reuben's image of health and the other is running a half marathon, bemoaning a genetic predisposition to a pot belly and being called stick legs by brother, a.k.a., “Reuben's Fat.” Not to mention, that Reuben's Fat is telling us all he, himself, is beautiful and we should buy imitation designer handbags. Is this the new gluttony?
I listen as Ruben’s Fat speaks dodgy science about transfats –“When you cook with olive oil it turns into transfats”- and eats at some deep deep fry joint. The rebels speak in secret, the contra language supported by refereed publications available on PubMed(www.ncbi.nlm.nih.gov/pubmed/). We wince in frustration as getting along with stubbornness dominates informed talk. And we wonder why Reuben's Fat’s two children are growing round. Facetious.
My 62-year-old heroes, Vittorio and Vittoria, have blown the lid off what to do with a life and adopted a second child. They will help him along the road to hero. He shows up from Ethiopia, 40% below typical body mass for a 4-year-old his height. Is Paul Klee's “Angelus Novus” looking back at this spectrum? Let's talk about childhood obesity, let's go for Part 1: what was that rubbish, on olive oil converting to transfats when heated, imitation designer handbags and the like. Why am I going on about imitation designer handbags, I have nightmares of crushed humans, children, making them. Wake up.
Is there a relationship between being in the river of dodgy information and eating at some deep fry joint? I believe there is; this constant uttering of the just plain wrong is as indicative of things amiss, the error of ways, as is a declining spotted owl population in North American forests is indicative of the collapse of the forest ecosystem.
Transfats are formed during hydrogenation and high temperature heating of oil. The heating of olive oil on a home stove is very unlikely to result in the formation of transfats. Hydrogenation (and oxidization) may occur if the oil is repeatedly exposed to high temperature heating, as in commercial frying dens of mishandling food.
By the way, virgin olive oil and pomace oil are highly monounsaturated oils and consequently somewhat resistant to hydrogenation and oxidation. Raising the temperature of olive oil will cause the alcohols and esters that contribute to the taste and aroma, to evapourate. The alcohols and esters have a relatively lower evapouration point than the other components.
So, let’s not lose touch with Reuben’s Fat; he is in the kitchen Burning Chrome, I mean olive oil. And he has pulled it off, turned olive oil into margarine (high in transfats); I neglected to mention in addition to the heating to 400°C, he induced partial hydrogenation by bubbling hydrogen gas through the hot oil in the presence of a nickel or platinum catalyst. He’s a genius.
I retreat to do a few Vinyasas. Not a chance on the transfat nonsense.
Go eat.
*******Health notes*******
(1) Transfats are found naturally in small quantities in, e.g., dairy products, beef and lamb. Transfats and saturated fats are unhealthy fats because they tend to raise the risk of heart disease.
(2) Blood levels of LDL-cholesterol (“bad cholesterol”) are raised and blood levels of HDL-cholesterol (“good cholesterol”) are lowered by transfats. LDL-cholesterol raises the risk of heart disease, whereas HDL-cholesterol protects against heart disease.
(3) Saturated fats also raise blood levels of LDL-cholesterol and to complicate the story raise blood levels of HDL-cholesterol.
(4) In general, polyunsaturated and monounsaturated fats tend to lower your risk of heart disease; polyunsaturated fats are believed to have a greater effect than monounsaturated fats. On the downside, monounsaturated fats (and unsaturated fats) promote insulin resistance, whereas on the upside, polyunsaturated fats are protective against insulin resistance.[1]
So, make you choice, live happily ever after and walk, run, sometimes sprint.
*******More oil*******
We recommend frying with Safflower oil or Canola oil, two high temperature oils, with a high smoke point – see the below table. The smoke point is the temperature at which oil begins to breakdown (possibly including oxidization and hydrogenation), and usually emitting a nasty smell and filling the air with smoke. It is believed that the process of oxidation results in the production of oxidative compounds (free radicals), which can cause DNA damage; we're talking "carcinogenic potential".[2] So, if you are cooking at a high temperature, cook with high temperature oil. It is sad to see a great olive oil smoke and even sadder to risk damage to your DNA.
The Little But Growing Oil Table
Oil
Saturated Fat Content
(%)
Monounsaturated Fat Content
(%)
Polyunsaturated Fat Content
(%)
Smoke Point
°C/°F
Uses
Canola oil
5%
63%
32%
238°C /460°F
Frying
Olive oil
14%
77%
9%
190°C /375°F
Dressings
Safflower oil
10%
13%
77%
265°C /509°F
Frying
By the way, there is a general lack of consensus on the smoke points of many oils. Note. The formatting of the table on the blog is off, but it will print beautifully.

Canola and Olive oil are high in monounsaturated fats and Safflower is high in polyunsaturated fats. A modified Mediterranean diet, in which polyunsaturated fats were substituted for monounsaturated fats, reduced overall mortality in elderly Europeans by 7%.[3] Consider, doing the same and use, e.g., Safflower Oil.
Kitchen Tip: polyunsaturated fats are more vulnerable to becoming rancid (lipid peroxidation) than monounsaturated fats, but that is not while they are in you, ... that’s out on the shelf and left to collect dust.




[1] Hu FB, van Dam RM, Liu S: Diet and risk of type II diabetes: the role of types of fat and carbohydrate. Diabetologia 44:805–817, 2001. Summers et al: Substituting dietary saturated fat with polyunsaturated fat changes abdominal fat distribution and improves insulin sensitivity. Diabetologia 45:369–377, 2002. Salmeron et al: Dietary fat intake and risk of type 2 diabetes in women. Am J Clin Nutr 73:1019–1026, 2001. Tapsell et al: Including walnuts in a low-fat/modified-fat diet improves HDL cholesterol–to–total cholesterol ratios in patients with type 2 diabetes. Diabetes Care 27:2777–2783, 2004
[2] Dung CH, Wu SC, Yen GC. Genotoxicity and oxidative stress of the mutagenic compounds formed in fumes of heated soybean oil, sunflower oil and lard. Toxicol In Vitro. 2006 Jun; 20 (4): 439-47. Epub 2005 Oct 10
[3] Trichopoulou et al: Modified Mediterranean diet and survival: EPIC-elderly prospective cohort study. BMJ 330:991, 2005