Vitamin A | Green vegetables with thin leaves, yellow vegetables and fruits and prunes. | Promotes normal growth, soft skin, healthy organs, strong bones and teeth, steady nerves, night vision. |
Vitamin B | Kale, broccoli, cabbage, cantalope, grapefruit, strawberries. | Promotes normal growth, digestion, nerves, heart, energy, healthy skin. |
Vitamin C | Fresh fruits and vegetables, citrus, strawberries, tomatoes, cantalope, pineapple, berries, rhubarb, peppers, rutabaga, kale, cabbage. | Promotes healthy bones, teeth and gums, blood regeneration, tissue respiration, healing of wounds and resistance to infection. |
Vitamin D | Sunshine and fish | Promotes healthy growth, strong bones and teeth, and facilitates the bodies use of calcium and phosphorous. |
Vitamin E | It is found in many foods including vegetable oils, cereals, meat, poultry, eggs, fruits, vegetables, and wheat germ oil. | In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. |
Vitamin K | Greens, carrots, kale, cabbage, tomatoes. | Needed for normal clotting of the blood and to prevent hemorage. |
Author: Robert Andrews
Welsh Rarebit Pub-Style Burgers
INGREDIENTS
- 1 ½ LB ground beef (Ground it yourself from Beef Chuck – or ask the butcher to course-grind it)
- 1 can Campbell’s Cheddar Cheese Soup
- ¼ CU water
- 2 tsp Worcestershire sauce
- 2 tsp prepared mustard (I like Chinese mustard)
- 6 English muffins – split and toasted
STEP BY STEP
- Shape beef into patties
- Cook patties in skillet until browned
- Remove patties and set aside
- Pour off fat
- Add soup, water, Worcestershire and mustard
- Mix well and bring up to a boil
- Return hamburgers into the hot liquid and simmer for five minutes
- Serve on muffins with sauce
OTHER ADDITIONAL INGREDIENTS
- Sauted onions
- Mushrooms
- Garlic
- Slivered onions
- Tomatoes
Wasabi – SUBSTITUTE
INGREDIENTS
- 2 tsp hot mustard
- 2 tsp prepared horseradish
- 6 TBL rice wine vinegar
- 1 tsp soy sauce
- 1/2 tsp sea salt
- Green food coloring is optional
STEP BY STEP
- Mix stuff together and serve
- This is best if it can meld for at least an hour.
Jim Morgan’s Limoncello
James L. Morgan wrote: “Here. I’d never written it down before, I just make it. Here it is with the precise amounts I normally use.
INGREDIENTS
- Zest of 30 lemon peels
- 1.75 L bottle of Vodka
- 5.25 C sugar
- 1.5 QT water
STEP BY STEP
- Put the zest in a 4 qt or larger glass jar with a tight fitting lid
- Add Vodka and stir
- Close the jar and put it in a dark place at room temperature for 40 days
- After 40 days, in a sauce pan, stir the sugar and water together
- Bring to boil, reduce heat, and simmer for 5 minutes
- Cover the pan and remove from heat
- Let the sugar syrup cool completely in the pan
- Add the sugar syrup to the lemon-Vodka mixture
- Stir well to combine
- Cover and let sit for a few more days
- Remove completed Limoncello from the cabinet
- Strain the mixture and discard the lemon zest
- Pour into clean bottles with caps or decorative corked bottles
- Store the bottles in the pantry, but put the bottle you are using in the freezer until ready to pour
- Serve very cold
Bread Pudding – COLLECTION
Optional Additions:
- Brioche
- browned sausage
- cheddar or Monterey jack cheese
- Make ahead, refrigerate overnight, bring to room temp before cooking
Grandpa’s Bread Pudding
Start with Grandpa’s recipe for BASIC CUSTARD, but use brown sugar, not white.
Bread Mixture: 2-3 C challah or brioche, mixed with 1/2 cup raisins, 1 chopped banana, and 1/2 C cottage cheese.
Once you have the custard liquid made, pour it over top of your bread mixture and let rest for 2-8 hours.
OPTIONS:
1 TBL oat bran
1 TBL wheat germ
1-2 oz dark rum or cognac
After Crisco, additionally coat ramekins with fine corn meal
Variations FILLING OPTION: Try combining with sausage, cheese, bell pepper, onion, ham, etc.
BREAD: Don’t use stale bread crumbs, but instead use Fresh hard bread like a baguette torn into rustic small pieces.
Use a firm bread. French Bread, Sourdough, etc. – DO NOT USE SPONGE BREAD – You can, however use Hawaiian Bread, Brioche or Hallah for a nicely textured bread.
Bake bread crumbs at 350° for about 10 minutes
Cover and soak golden raisins in bourbon over low heat
After 5 minutes at a simmer, drain bourbon into custard
Immerse bread crumbs gently into custard
Soak cubed bread crumbs in custard mixture for 20-30 minutes
Using slotted spoon, put bread crumbs evenly into lightly greased individual ramekins or baking dish
TOPPING OPTION: Toss bread crumbs with Parmesan cheese and butter.
Top bread pudding with this topping, then cook 5 minutes more.
Fill up with bread, then add remaining liquid
Bake 45 minutes at 350
– For large baking dish, increase this time to 50 minutes
. Cover with foil for first half hour
Meanwhile prepare topping. After removing foil, sprinkle toping and then continue cooking.
Remove and let set on counter for about five minutes
Run spatula around the edges
Topping
Pieces of butter
Add sugar and cinnamon
Cut together with pastry cutter
Basic Custard
IRC Bread Pudding
Apple Bread Pudding
Bread Pudding – another idea
Savory Corn Bread Pudding
Cilantro Sauce
Gila Farm Cooperative CSA Delivery Newsletter April 3rd 2012
Pick up produce Tuesdays at 5227 N. 7th St. between 4:00 and 5:30pm
Week three of ten week CSA Spring Season.
Grandpa’s Cilantro Sauce
Cilantro Sauce is a great way to preserve your CSA cilantro for up to two months in the refrigerator.
Use this on your sandwich or with your scrambled eggs. It’s also great to add to salsa.
INGREDIENTS
For each 1 CUP of chopped cilantro add the following:
- 2 TBL olive oil
- 1 TBL white vinegar
- 1 tsp salt
- zest and juice from 1 lime or 1 lemon
- 1 tsp Tabasco (optional)
STEP BY STEP
- Take an entire bunch of cilantro (see note) and chop it as small as possible. A food processor helps a lot.
- How much cilantro you have, dictates how much of the other ingredients you need.
- Mix well and put in container. Store in refrigerator.
Note: The bottle shown is a cleaned and recycled Heinz 57 Chili Sauce bottle. The wide mouth makes it easy to fill, and it acts as a great dispenser too.
A Green Feast
Gila Farm Cooperative CSA Delivery Newsletter April 3rd 2012
Pick up produce Tuesdays at 5227 N. 7th St. between 4:00 and 5:30pm
Week three of ten week CSA Spring Season.
Grandpa’s Green Feast with Baked Beets
Sometimes simple is called for. Here is a very simple meal that is just about as healthy as you can get.
INGREDIENTS
- Carrots – Freshly picked from CSA
- Green onions – Freshly picked from CSA
- Radishes – Freshly picked from CSA
- Lettuce – Freshly picked from CSA
- Celery – From the grocery store
- Tomatoes – From the grocery
- Cooked Beets – Freshly picked and baked (recipe below)
STEP BY STEP
- Toss the lettuce in your favorite salad dressing and use as a bed for all other vegetables.
- Cut veggies however seems “pretty” and arrange on top of the lettuce.
- Optional: Serve with a side of salad dressing for dipping.
BAKED BEETS
- Preheat oven to 350 degrees
- Peel beets and discard skins
- Cut into 1/2 – 3/4 inch squares – try to keep them all about the same size
- Toss pieces in 1 TBL olive oil and 1/2 tsp salt
- Bake at 350º for about 30 minutes until fork tender
African Sweet Potato and Peanut Stew
This is an authentic, hearty and flavorful stew. Serve it over rice, quinoa (which is incredibly nutritious), or couscous (which is a traditional North African accompaniment).
INGREDIENTS
- 3 tablespoons water for sautéing
- 3 sweet potatoes, peeled and cut into 1/2-inch cubes (see below)
- 2 medium yellow onions, chopped
- 3 garlic cloves, pressed or minced
- One 15-ounce can red kidney beans, drained and rinsed
- 2 red bell peppers, seeded and cut into 1/2-inch squares
- One 15-ounce can diced tomatoes or 2 fresh tomatoes, diced
- 1/2-3/4 cup smooth natural peanut butter (crunchy works great, too)
- 1/2 teaspoon salt, or to taste
- 1 teaspoon ground cumin
- 1 teaspoon ground cinnamon
- 1/2 teaspoon cayenne pepper
- 3 teaspoons light brown sugar
- 4 cups vegetable stock
- 1 teaspoon grated fresh ginger
- Chopped fresh cilantro, for garnish (optional)
STEP BY STEP
- Heat the water in a soup pot over medium heat.
- Add the onions and garlic and cook until softened, about 5 minutes.
- Add the bell peppers, cover, and cook until softened, about 5 minutes.
- Stir in the brown sugar, ginger, cumin, cinnamon, and cayenne pepper, and cook, stirring, for 30 seconds.
- Stir in the peanut butter, and distribute it evenly throughout.
– You may want to thin out the peanut butter first by mixing it with some water in a small bowl before adding it to the pot. It will make it easier to incorporate it into the stew. - Add the sweet potatoes, kidney beans, and tomatoes, and stir to coat.
- Add the vegetable stock, bring to a boil, then reduce the heat to low and simmer until the sweet potatoes are soft, about 30 minutes.
- Taste and add salt, if necessary.
- Serve in individual bowls, and top with chopped nuts and cilantro, if desired.
- Serves 6 to 10.
Thanks to Kitty Bryne for writing this recipe down for me.
Inclusion here is solely for the use of Grandpa and his family members.
Excerpted from THE 30-DAY VEGAN CHALLENGE by Colleen Patrick-Goudreau. Copyright © 2011 by Colleen Patrick-Goudreau.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from Ballantine Books, a division of Random House, Inc.
Spinach Breakfast Quiche
INGREDIENTS
Start with Grandpa’s recipe for BASIC CUSTARD, which is a standard recipe that everyone should try. The recipe for BASIC CUSTARD is repeated within this recipe for your convenience.
You can make this with or without a crust, but if you make one with a crust, PRE-BAKE the crust at 425 for about 10 minutes.
Use commercial pie crust in place of Step 5 of the Basic Custard recipe, or MAKE YOUR OWN
- 4 Eggs and 4 TBL Sugar creamed together
- Dash Vanilla
- Cinnamon
- Grated nutmeg
- Merest dash of salt
- Zest and juice from one orange or lime
- 1/2 C whole or lowfat milk – NOT skim, because you need the fats to gel properly
- 1/2 C Cream (Traditionally you should use just cream * I substitute 2/3 more milk instead of cream to keep it healthier)
- 1/2 CU frozen spinach (thawed)
- 1/4 onion – chopped small, minced or grated
- 2 cloves garlic – minced
- 1/2 C cheddar cheese – shredded
- 1/4 C grated Parmesan
STEP BY STEP
- Cream together eggs and sugar
- Mix in vanilla, cinnamon, nutmeg, salt and orange
- Mix with milk and cream
- Wash spinach in standing water to remove all grit
- Remove stems
- Steam leaves until soft ( or use frozen – this is what I do – SEE NOTE BELOW )
- Chop into small pieces and S-Q-U-E-E-Z-E the water from them
- Chop squeezed pieces again to make sure they are really small
- Add all other ingredients to the minced greens
- Mix gently
- Put loosely into your greased ramekins, and drizzle the custard into the mix
- Bake at 350º for 35-45 minutes
- Let it sit for about five minutes before serving
Using frozen spinach is much easier and gives you more consistent results. Just make sure that when you thaw it, you squeeze all of the extra water from it between two paper towels.
Published in Grandpa’s Corner – IRC Volume 1, Issue ###
For details, visit http://socialeconomyaz.org/gila-river-coop
Grandpa’s Healthy Lasagna
Why the word LASAGNA?!? There are several theories, but they all boil down to one central idea. A lasagna is kind of like a casserole in that it is a general description, rather than a specific dish. A lasagna is made up of layers of ingredients, the most common being pasta. Here is Grandpa’s take on a healthy lasagna using the cruciferous greens that we get in our weekly allocation from the Gila Farm Cooperative.
INGREDIENTS
- Eggplant (peeled and sliced extremely thin)
- Lasagna pasta noodles (cooked for about 15 minutes)
- Spaghetti Sauce
- 1/4 CU cottage cheese
- 1/4 CU Shredded Provolone cheese
- 1/4 CU Shredded cheddar cheese
- 1/2 CU Shredded mozzarella cheese
- Mustard greens – Boiled, chopped and squeezed dry
- Spinach – Boiled, chopped and squeezed dry
- Kale – Boiled, chopped and squeezed dry
- 1/2 LB cooked hamburger
- 1/4 LB cooked chorizo or spicy sausage
- 1/2 CU cottage cheese
- Salt and pepper to taste
- Grandpa’s Thunder Powder
STEP BY STEP
- Grease the SIDES of a lasagna pan
- Put two TBL sauce in the bottom of your pan
- Put one layer of pasta noodles in next
- Layer all other ingredients (alternating) until all are used up
Don’t put ingredients in too thickly, repeat if necessary
At this point, you can refrigerate for up to a few days - Let warm on counter 1 hour (if refrigerated) before step #5
- Put into a hot oven for 30 minutes at 350 degrees
- Let cool 8-10 minutes before cutting
Published in Grandpa’s Corner – IRC Volume 1, Issue X
Gila Farm Workday and Tour
WATCH THE TOUR FULL-SCREEN BY CLICKING HERE |
YouTube Videos The IRC Farm Tour last weekend was an astounding success. There were several dozen people working and helping to prepare the soil for the next crop.Grandpa (me… from Grandpa’s Corner) was there with his video camera rather than his shovel. I recorded a 20 minute tour of the farm led by Tim Olorunfemi. That video is now on for those of you who could not attend the work day and tour.The video can be viewed at http://tinyurl.com/irc2012b or by using the links on this page Robert (Grandpa) Andrews |
Here is my other account if you want to see some of my other stuff.
Southern Scramble
INGREDIENTS
- One egg per person
- One mustard green leaf per person
STEP BY STEP
- Chiffonade washed and dried mustard greens, set aside
- Beat egg until thoroughly mixed
- Cook eggs over low heat until “soft” scrambled
- Add mustard greens and continue to stir (occasionally) until greens are wilted
- Add salt and pepper (to taste) and plate
SERVING SUGGESTIONS
- Serve with wedges of flour tortilla and a spoonful of diced green chilies or jalapenos.
- For the heat-intolerant, thinly sliced tomatoes would also go very well on this plate.
NOTE
A CHIFFONADE is a technique in which larger leafs (spinach, basil, mustard greens) are efficiently cut into long, thin strips. You should stack the leaves and roll them tightly, then cut across the rolled leaves every 1/16 inch or so with a sharp knife. Gently fluff the cut pieces which will give you a lot of thin ribbons.
Published in Grandpa’s Corner – IRC Volume 1, Issue 7
Strawberry Rhubarb Soup
INGREDIENTS
- 1 C Strawberries
- 1 C Rhubarb – De-stringed and chopped
- 1/4 C sugar
- 2 C Watermelon
- Dash of Vanilla
- 1 TBL Lemon
STEP BY STEP
- Cut Strawberry & Rhubarb in pieces, then toss in sugar
- Mix watermelon pieces with vanilla and lemon
- Use potato masher to mash it all together
- Cook / simmer 1 hour
- Blend and press through strainer
- Serve cold
Roasted Tomato Chlipotle Salsa
INGREDIENTS
- 5 roma tomatoes
- 3 tomatillos
- 1 large sweet onion – thinly sliced
- 2 chipotle peppers
- 3 jalapeno peppers – seeds and vein removed
- 1 bunch cilantro
- 1/4 CU lime juice
- 1 TBL EVOO
- Salt & pepper to taste
STEP BY STEP
- Toss whole tomatoes in EVOO
- Halve tomatoes and put on baking sheet CUT side down
- Thinly slice onion, toss in EVOO, and scatter around tomatoes
- Scant salt over top
- Broil 15-20 minutes or until charred and blistered
ALT: Bake 35 minutes at 350º - Remove tomato skins as much as possible
- Put into food processor with all other ingredients
- Pulse/chop lightly till chopped, but still chunky
Green Chile Pork
INGREDIENTS
- 1 LB pork (or beef)
- 2 TBL Oil or Lard
- 4 Green Chiles – toasted & peeled
Guajillo chilies or arbol chilies - 2 garlic cloves
- 1 med onion, chopped
- 1 med tomato, chopped
- 1 CU boiling water
- 1 bay leaf
- 1/2 TBL ground cumin
- 1/2 TBL oregano
- 16 oz chicken broth
- salt and pepper to taste
STEP BY STEP
- Cut meat into one inch cubes
- Saute in oil until well browned
- Drain off all but 1 TBS fat
- Remove meat and set aside
- Add garlic, onion and any dried chilies – Cook three minutes
- Add meat back in
- Add tomato, chopped chiles and broth just to cover – use water if necessary
- Top with Guajillo chilies, arbol chilies, bay leaves, cumin and oregano
- Simmer 2 hours
- Set meat aside to cool . Reserve liquid
- Serve with hot flour tortillas or use to make tamales
USING YOUR GREEN CHILE PORK FOR TAMALES
- In empty preheated pot add 1 TBL vegetable oil
- Add 1 chopped onion to soften
- 5 cloves minced garlic
- 1 jalapeño without veins or seeds
- Shred meat – about 1 – 2 cups
- Add to veggie pot with 1/4 C reserved liquid
- Simmer until reduced – just a few minutes
- Set aside to cool
- Mix in 1 C Oaxaca, Monterey Jack, Mozzarella or Cotijo cheese
- Use this as your filling FOR MAKING TAMALES
Osso Bucco
INGREDIENTS
- 2 Veal Shanks (8-10 oz, bone about size of Susan B dollar)
- Mirpois (2 CU onion, 1 CU celery, 1 CU carrot – all diced)
- 3/4 CU white wine to deglaze
- 1/2 CU white wine for broth
- 6 cloves of garlic
- 2 CU chicken stock
- 16 OZ diced tomatoes
- 2 bay leaves
- 2 TBL gremoulade as a garnish
STEP BY STEP
- Tie butcher string around shank to hold it intact as it becomes tender
- Season (rub) with salt/pepper mixture
- Sear shanks in 2 TBL HOT oil in Dutch Oven – 5 minutes per side without moving while it sears
- Set meat aside in glass mixing bowl
- Deglaze pan with 3/4 CU white wine – then dump wine into the glass mixing bowl
- Put 2 TBL oil into Dutch Oven and wait while it gets hot
- Add Mirpois veggies and cook for 9 minutes
- Add 6 cloves of garlic and cook 1 more minute
- Add 1/2 CU white wine and chicken stock and turn heat to high
- At near boil, add diced tomatoes and bay leaves and return to simmer
- Place shanks flat in the liquid. Hold any juices that might remain in glass bowl
- Cover and place centered in oven for 2 hours @ 350 degrees. Halfway through cooking time, pour liquid (Step 11) over top basting the meat.
- At end of cooking time, add gremoulade into liquid, and let meat rest 5 minutes
- Remove string and serve atop polenta (see recipe)
- Top with remaining gremoulade
Lunch or Dinner Quiche
INGREDIENTS
Start with Grandpa’s recipe for BASIC CUSTARD
- 1/4 CU each Grated Swiss & Gruyere
- 1/2 CU chopped hamburger (cooked) or ham (cooked)
- 1/4 CU frozen spinach (thawed)
- 1 tsp oregano
STEP BY STEP
You can make this with or without a crust, but if you make one with a crust, PRE-BAKE the crust at 425 for about 10 minutes.
Use commercial pie crust in place of Step 5 of the Basic Custard recipe, or MAKE YOUR OWN
- Prepare custard as shown in other recipe
- Place the above filling into a pie crust or four small well-greased ramikins without any crust. DO NOT pack the fillings down.
- Slowly drizzle custard over top of filling until it “starts to show” This will be about 1/2 inch below the top of the shell or bowl
- Top with a sprinkling of parsley.
- Bake for 60 minutes at 350 degrees.
- Allow to rest 10-15 minutes before cutting
This recipe is for 2-4 people. To increase to eight people (or two pie crusts) use 1 CU each of Swiss and Gruyere, 2 CU chopped meat, and 1 CU spinach.
OPTIONAL ADDITIONAL FILLINGS
- Sauteed mushrooms
- Cooked chicken
- Brocolli florets
- Chopped olives
- Finely shredded cabbage
- Diced onion
- Bell pepper
- Jalapeno pepper
- Minced garlic
- Crab
TOPPING OPTION
- Grated Parmesan cheese and butter, then cook 5 minutes more.
Math Logic Puzzle
Yep… this is the type of crap that I do for fun when I am not cooking:
One man wanted to get in to his work, but he forgot his PIN.
Although, he remembered certain clues for his PIN.
(Here are the 5 clues)
A | *The 1st number is 1 less than twice the 2nd number | A = 2B – 1 |
B | *The 2nd number plus the 3rd number equals 10 | B + C = 10 |
C | *The 3rd number is not yet mentioned, but based on the clue for E… | C + E = 14 |
D | *The 4th number is 1 more than the 2nd number | D = B + 1 |
E | *The 5th number plus the 3rd number equals 14 | E + C = 14 aka E = 14 – C |
ABCDE | *Adding all the numbers equals 30 | A+B+C+D+E=30 |
Logic Follows
A = 2B – 1
B = 10 – C
C = 14 – E
D = B + 1
E = 14 – C
–
A =
–
B = D – 1
B = A + 1
B = 10 – C
C = 14 – E
–
A + B + C + D + E = 30
20 – 2C – 1 + 10 – C + C + 10 – C + 1 + 14 – C = 30
20 – 2C – 1 + 20 – C + 15 – C = 30
39 – 2C – C + 15 – C = 30
54 – 4C = 30
4C = 24
C = 6
–
A + B + C + D + E = 30
A + B + 6 + D + E = 30
Title Math Logic Puzzle
SOLVE FOR B = B = 4
SOLVE FOR A = A = 7
SOLVE FOR D = D = 5
SOLVE FOR E = E = 8
–
TEST
7 + 4 + 6 + 5 + 8 = 30
11 + 11 + 8 = 30
Lettuce Tie-up and Lettuce Wraps
Lettuce Tie-up
Three twelve inch pieces of butcher’s string per person
Three outside leaves per person of Romain or Bibb lettuce
Julienned cuts (or peels) of any five of the following:
– Cucumber
– Cucumber peel
– Bell pepper
– Parsley (chopped)
– Cilantro (chopped)
– Pickle
– Chive
– Cheese
– Salt / pepper (sprinkle to taste)
– Deli, regular or Chinese mustard
– Ground red pepper
OR MAKE UP YOUR OWN TOPPINGS
- Spread mustard on top part of leaf
- Add selected five ingredients
- Roll as tightly as possible, make sure not to burst the leave
- Tie lightly near the middle with one length of butcher’s string
- Trim excess string
- Cut off the white end and discard
- Serve aside any meat dish
Tips: Just what is a pinch?!?
These are approximate, but they will help you in… a pinch
- Four drops equals one pinch
- Sixteen pinches equals one teaspoon
- Three teaspoons equals one tablespoon
- Two tablespoons equals one ounce
- Four tablespoons equals one forth of a cup
- Eight ounces equals one cup
- Two cups to a pint
- Two pints to a quart
- Four quarts to a gallon
MINCED, DICED OR CHOPPED?!?!?!?
- Minced is very very small, followed (in order) by
- Diced
- Chopped
- Julienned
- Cubed
- Chunked
- Pieces