Homemade Marinara Sauce

I just got back from our Farmer's Market. The tomatoes are so ripe and perfect I couldn't walk away from them. So I bought 4 baskets of them! As I was driving home I could smell how fresh these tomatoes are and I want to prepare something really good and healthy so tada... homemade marinara (tomato) sauce. You can  use this sauce on top of bread, vegetables or ...homemade pasta...yummm

makes about 5 cups

Healthy Ingredients

¼ cup unrefined, cold-pressed extra-virgin olive oil

1 large onion, finely diced

2 garlic cloves, finely chopped

4 pounds fresh, ripe tomatoes, peeled, seeded and diced

1 7-ounce jar of tomato paste (optional, for a richer, thicker sauce)

Sea salt to taste

A small handful of fresh basil leaves, thinly sliced*

Preparation:

In a medium saucepan, heat the olive oil over medium-low heat. Add the onions and sauté gently until softened, about 10 minutes. Add the garlic and cook another minute.

Add the tomatoes and tomato paste with 2 generous pinches of sea salt and bring to a simmer. Cover the sauce, lower the heat and simmer for about 20 minutes.

Puree about half the sauce with an immersion blender or pass through a food mill. (You can also blend half the sauce in a blender or food processor. Put the sauce back into the saucepan.)

Add the basil and simmer for another 5 minutes or longer, if you have the time. Taste and adjust seasoning.

 

Perfect Popcorn Recipe

Cook time: 10 minutes

Ingredients

3 Tbsp canola, peanut or grape seed oil , it needs an oil to withstand high heat

1/3 cup popcorn kernels

1 3-quart covered saucepan

2 Tbsp or more (to taste) of butter, if you are going to add salt then use unsalted butter

Nutritional Yeast just a Sprinkle to add a cheese flavor (read blog about nutritional yeast)

Salt to taste

Preparation

1 Heat the oil in a 3-quart saucepan on medium high heat.

2 Put 2 kernels into the oil and cover the pan.

3 When the kernels pop, add the rest of the 1/3 cup of popcorn kernels in an even layer. Cover, remove from heat and count 30 seconds. (Count out loud; it's fun to do with kids.) This method first heats the oil to the right temperature, then waiting 30 seconds brings all of the other kernels to a near-popping temperature so that when they are put back on the heat, they all pop at about the same time.

4 Return the pan to the heat. The popcorn should begin popping soon, and all at once. Once the popping starts in earnest, gently shake the pan by moving it back and forth over the burner. Try to keep the lid slightly ajar to let the steam from the popcorn release (the popcorn will be drier and crisper). Once the popping slows to several seconds between pops, remove the pan from the heat, remove the lid, and dump the popcorn immediately into a wide bowl.

With this technique, nearly all of the kernels pop (I counted 4 unpopped kernels in my last batch), and nothing burns.

5 If you are adding butter, you can easily melt it by placing the butter in the now empty, but hot pan. Add nutrtional yeast and salt if you like.

Power Food: Nutritional Yeast

Although its's been around for awhile, I have been asked about it twice this week so I thought I better write  some facts about this power food. Nutritional yeast is a deactivated yeast which is sold commercially as a food product. It's sold in the form of flakes or as a yellow powder similar in texture to cornmeal, and can be found in the bulk aisle of most natural food stores. Here at Cooking Lessons from Home, we now offer From the Garden (vegetarian meal plan) I know its time to introduce it to those of you you haven't tried it, and you don't have to be a vegetarian to try it. It is popular with vegans and vegetarians and may be used as an ingredient in recipes or as a condiment.

Nutritional yeast flakes

Its a source of protein and vitamins, especially the B-complex vitamins, and is a complete protein. It is also naturally low in fat and sodium and is free of sugar, dairy, and gluten. Sometimes nutritional yeast is fortified with Vitamin B12.

Nutritional yeast has a strong flavor that is described as nutty, cheesy, or creamy, which makes it popular as an ingredient in cheese substitutes. We use it in some of our recipes instead of cheese, such as potato dishes, eggs, bread as in garlic bread, (don't use it to make your own bread), or add a generous spoonful to a stir fry or pasta sauce and it makes a great topping for  popcorn!

You probably won’t be able to find nutritional yeast in a typical grocery store. I buy it from the bulk bins at the local natural food store, where it is labeled “Vegetarian Support Formula.” Larger grocery stores might have Bob’s Red Mill brand in the natural food section.

I use the flaked version of nutritional yeast, but it’s also available in a powder. If you’re using the powder, you will need only about half as much as the flakes.

 

 

Garlic Dijon Vinaigrette

Ingredients

2 tablespoons Dijon mustard
2 cloves garlic, minced
1 lemon, zest-ed and juiced, about 1/4 cup
1/4 cup red wine vinegar
salt and pepper to taste
1/4 cup extra virgin olive oil

Directions

Place all ingredients except the oil in a small food processor or bowl. With the processor running or while whisking, slowly stream in the oil.
Refrigerate up to a week.

Power Food: Beans 101

 

Canned Beans to Dry Beans Conversion Rate
1 cup dried beans= 2 to 2 1/2 cups cooked beans
1 cup dried beans= 1 to 1 1/4 pounds cooked beans
1 can beans= 2 cups cooked beans
1 can beans= 1 cup dried beans
1 pound dried beans= 2 1/2 cups dried beans
1 pound dried beans= 5 to 6 cups dried beans

 

The purpose of soaking beans is to start the rehydration process and reduce the cooking time. Beans will double in size as they soak, so make sure you put in enough water to keep the beans covered. When beans are done soaking, be sure to discard the soak water and use fresh water to cook. This will help reduce the “gassy effect” beans can have.
The Long/Traditional Soak Method is done by simply placing your dry beans in a bowl or jar, covering them with plenty of room temperature water, and allowing the beans to soak for about 8 to 10 hours, or overnight. (You should not let your beans soak for longer than 12 hours as they can lose their texture and flavor.)
The Quick Soak Method is very convenient for most cooks because it rehydrates beans in a little more than an hour. Simply place your beans and soaking water in a pot, bring them to a boil and boil for 2 minutes. Remove from heat and cover with a lid. Allow the beans to sit in the soak water for about 1 hour. Drain the beans to get rid of the soak water and then cook your beans according to your preferred method (see below).
The Hot Soak Method is apparently the “new and improved” method of soaking. It is a cross between the convenience of a quick soak and the benefits of a long soak. It is designed to help break down the sugars in the beans so that they are more easily digestible (reducing the gassy effect even further). For the hot soak method, add 5 cups of water for every 1 cup of beans to a pot. Bring to a boil and boil for 2-3 minutes. Remove from heat and cover (same as the quick soak method) and allow the beans to sit in the soak water for 1-4 hours (4 hours having the better benefits). Then discard the water, rinse your beans and the pan, and return the beans to the pan with fresh cold water to cook as usual.

Cooking Methods

The basic “how to” process of cooking dry beans is pretty much the same regardless of which method you use: soak beans, cook in a liquid (usually with about a 1:3 ratio of beans to liquid) until tender, add seasonings while cooking (basic rule: 1 tsp of salt per 1 cup of beans), drain and eat. So regardless of how you choose to cook your beans, you can take comfort in knowing there’s not much you can do to mess them up if you stick with the basic plan. So let’s take a look at some different methods.

 

Traditional/Stove-Top Method: The benefit of cooking on a stove top is that it cooks slow enough to allow the flavor of the beans and seasonings to meld and create a wonderful tasting dish. The down side is that you need to stick around during the cooking process, so it can take a chunk of time out of your day.

To cook beans on the stove-top, add your soaked beans to the pot along with the appropriate amount of water or broth (again, generally a 1:3 ratio of beans to liquid… just make sure the beans are covered with liquid by about 1-2 inches), you can also add a little oil or fat (1-2 tsp) to help reduce boilovers and add to the flavor, and add whatever seasonings you are using as well (although if you are constantly running into issues with tough beans, wait to add your salt until halfway through the cooking process). Bring your beans to a boil, reduce the heat to a simmer and cover. Allow the beans to cook until tender. This will take anywhere from 30 minutes to 3 hours depending upon the bean variety, but the average time for most beans is 1 to 1½ hours. Check the beans occasionally while cooking to make sure they are still covered with water (no beans should be peeking out of the water). If the water is running low, add more HOT water as it continues to cook. When the beans are done (you can test by either trying to mash one, or eat one), drain off the extra liquid and serve! (Or use in a dish & follow recipe directions for any further preparation.)

 

Crock Pot/Slow Cooker Method: The advantage to using a crock pot for cooking is that it is essentially a ‘fix it and forget it’ way to cook. However, you DO still have to keep an eye on these bean babies to make sure they are kept in enough water and that they are also receiving enough heat to actually cook the beans.

What appears to be one of the most recommended methods for cooking in your crock pot is to cook your soaked beans (with the appropriate amount of liquid and seasonings) on high for about 2-3 hours (you’ll need to monitor the water level in the pot and add extra HOT water as needed) and then reduce the heat to low and cook for an additional 6-8 hours (at which point they won’t need any special monitoring).
(Side note: When I cooked mine in the crock pot, I cooked them on low for the entire time and it took 10-12 hours for them to be fully tender. I turned them on first thing in the morning and they were ready by bedtime.
Once the beans are done cooking, drain (reserve liquid if needed for further preparations) and serve.
*Important Note: You should NOT cook kidney beans in a crock pot because the heat does not reach a high enough boiling point to cook the funky toxin out of the kidney beans and you could end up with a serious stomach ache (or worse!).

 

Pressure Cooker Method: To cook beans in a pressure cooker, combine the soaked beans, appropriate amount of water/liquid, and your seasonings (and oil if desired) in your cooker. (Do not fill it more than half full!) Be sure to follow the manufacturer’s instructions for the following process: seal the cooker and bring it up to the required pressure. Then reduce the heat and start timing. Maintain enough heat to keep the proper pressure (the regulator should be gently rocking, about 1-3 times per minute). Cook for the shortest amount of time indicated on the bean cooking time chart (see image). Remove from heat and follow the manufacturer’s instructions for quickly reducing pressure. Once there is no pressure, open the cooker and test your beans. If they are not quite done, continue to cook on the stove, but without pressure. (Bring the beans to a boil over medium heat, then reduce heat and simmer. Place the lid on the cooker but do not seal it and do not use the pressure weight or regulator. Simmer for about 15-30 minutes until the beans are as tender as you would like. And next time you cook in the pressure cooker, just know to add another minute or two to the cooking time so that they will cook to the correct tenderness.)

Cooking At High Altitudes: When cooking at high altitudes (generally anything above 3,500 ft), your cooking times for beans will increase significantly and can even double (this goes for the pressure cooker method as well). Experiment with the times a little to see what works for you and your altitude and then make note for future reference.
Electric Pressure Cooker Method:check times in your manual.

Bean Cook Times

Beans	Soaked	Saucepan	Pressure Cooker (Soaked/Unsoaked)*
Adzuki Beans Black Beans Cannellini   Beans Garbanzo   Beans Great   Northern Beans Lima Navy or   Small Whites Pink,   Calico, Red Mexican Beans Pinto Beans Red Kidney   Beans Soy Beans Whole Peas	4 hours 4 hours 4 hours 4 hours 4 hours 4 hours 4 hours   4 hours 4 hours 4 hours 12 hours 4 hours	1 hour 1 ½ hours 1-1 ½ hours 1- 1 ½ hours 1 hour 45min- 1   hour 1- 1 ½ hours   1 hour 1- 1 ½ hours 1 hour 3- 3 ½ hours 40 minutes	15/20   minutes 15/20   minutes 15/20   minutes 15/20   minutes 20/25   minutes 20/25-30   minutes 15/20   minutes   20/25   minutes 20/25   minutes 20/25   minutes 30/35   minutes 15/20   minutes

 

Beans (Unsoaked)	Saucepan	Pressure Cooker (Soaked/Unsoaked)*
Black Eyed   Beans/Peas Lentils-   Brown Lentils-   Green Lentils- Red Split Peas	45 min-1   hour 35 minutes 40 minutes 30 minutes 30 minutes	10 minutes 12 minutes 12 minutes 8 minutes 10 minutes

Power Food: Wheat Berries

 

Wheat berries provide protein, calcium, iron, magnesium, phosphorous, and potassium, as well as B vitamins and vitamin E. To prepare, soak 2 cups of berries in water overnight and drain. Add the wheat berries to 6 cups boiling water or broth in a pot, reduce heat, cover and simmer for 1-2 hours. Serve with butter, honey or soy sauce. Add leftovers to soups, salads or knead into bread dough. For a crispy snack, place 4 cups wheat berries and 12 cups boiling water in a container, cover and allow them to soak overnight. Drain off the water and spread berries evenly onto a cookie sheet. Bake at 300° F until brown and crispy (about 10-15 minutes). To make your own cream of wheat from scratch, toast wheat berries and then grind enough to produce1 cup. Bring 3 cups water to a boil and add the ground wheat berries. Return to boil, reduce heat, cover and cook about 1 hour, stirring occasionally. Top with honey, fruit or nuts.

Power Food: Triticale

Triticale may be found in whole berries, rolled like oats or ground into flour. Triticale flour must be combined with wheat, barley or spelt flour in order to produce a light, fluffy end product. Berries or rolled triticale can be used as cereal, in casseroles, or in side dishes such as pilaf. To prepare a delicious, hot cereal, add 1 cup triticale to 3 cups boiling water; reduce heat, cover, and simmer for 1 hour or until tender.