Preserving Tomatoes in Olive Oil

'Husky Red Cherry Tomato'

Tomatoes in my garden were a bust this year... terrible stink bug infestation. The only tomato doing well is a single Husky Red Cherry Tomato plant near the front door, providing a quick munchie coming and going from the house.

No one in the house but me eats fresh tomatoes, and some days there are simply too many ripe cherry tomatoes, so I put up a few in olive oil, vinegar and herbs, refrigerated. They are delicious plucked out of the jar for a salad, and they come with their own dressing! When I go to Charlottesville to house-sit for 10 days in mid-September, I will just replenish the jar with fresh tomatoes and pack it in my cooler.

Tomatoes in Olive Oil, Herbs, and Vinegar

I used fresh herbs from the garden, so the oil will need to stay refrigerated long after the tomatoes are gone. If I had used dried herbs, I'd have no worries about botulism growing in the oil if I had blanched dried herbs in vinegar first, and then the jar of oil (once emptied of tomatoes) was stored at room temperature in the pantry...Hindsight is always 20-20, LOL.

To make some fresh marinated tomatoes, wash enough tomatoes to fill a quart mason jar. Add ¼ cup vinegar and herbs of your choice, shake well, and cover with olive oil. Be sure the tomatoes are fully submerged/covered with oil. Refrigerate. Allow to marinate a few days before using. I don't know how long they will keep... I ate all mine within 2 weeks!

Dried Tomatoes in Olive Oil

I considered lacto-fermented ripe tomatoes, but like fruits, they don't keep well (although lacto-fermented green tomatoes do, and so does lacto-fermented salsa).

To have some marinated tomatoes that keep longer than a couple of weeks, I dried some of my cherry tomatoes and covered them with olive oil so I could leave the whole jar in the pantry all winter, or as long as they last. Here's how I did mine:

Ready to dry. Sorry but the 'after' picture was out of focus

Tomatoes briefly in boiling vinegar bath

To marinate some dried tomatoes (sun-dried or dehydrator-dried) in olive oil (which is one of the many preservation types called a confit), wash tomatoes and slice. Since these were cherry tomatoes, I just cut them in half. Seeding is optional, as is skinning in a boiling water bath; I skip doing either with cherry tomatoes. Dry tomatoes by whatever method you choose, but they must be thoroughly dry to prevent botulism. As an added (and tasty) safety precaution once the tomatoes are dry, dip them briefly in a boiling vinegar bath. Use whatever kind of vinegar you like... I generally use Bragg's raw apple cider vinegar or organic red wine vinegar. (This time I used plain apple cider vinegar, so I could throw it away.)

Scoop out the tomatoes from the vinegar bath and place on paper towels; pat dry.

Put the 'bathed' tomatoes in a sterile jar, add dried herbs and/or spices, and cover with a good olive oil. Store in a cool place out of direct light. You could dress up the jar by using fresh herb sprigs, but be sure to also immerse the herbs in the boiling vinegar bath first to kill any surface bacteria.

Ready to Store in the Pantry

I know folks who prepare tomatoes in this fashion, using heated olive oil, and process/seal them in a water-bath canner for half an hour. My belief is that it may be safer in their minds, but it destroys the enzymes and nutrition in both the olive oil and the tomatoes.

Chestnuts

My neighbor gave me a bag of chestnuts, with more to come as they fall!

I'm not sure what all I will make with them; some will be chestnut biscotti and I have several recipes. A few will be a fresh spinach and chestnut salad, and I may even candy some.

For sure, a few will be placed in barely damp peat moss in a slightly ventilated plastic bag, and then refrigerated to plant in the spring. See the little tails on some of the nuts? I understand the nuts MUST have the tails in order to grow.

Whole chestnuts freeze well, so the rest will go in the freezer until I decide what I want to do with them. Meanwhile, I may even eat a few raw (very tasty!) and maybe roast a few. YUM!

Making Pepitas or Roasted Pumpkin seeds

A Reader recently asked what pumpkin variety grow best for seeds to make pepitas, and whether they had to be peeled/shelled... and how to do it. Of course I had an idea about varieties but I no clue about shelling, so naturally I had to investigate, and try the processes myself.

There is confusion about what are pumpkins vs winter squash. Both are Curcubits and I have written about them here. Although in the same family, the main differences are that "pumpkins" are used when ripe in pies and carved Halloween pumpkins; the flesh is somewhat coarse and/or strongly flavored, hence is not generally served as a baked vegetable. Winter squash are used when ripe as a table vegetable or in pies; flesh is usually fine-grained and of mild flavor, hence is most suitable for cooking or baking.

The seeds of either pumpkins or winter squash are edible and may be roasted; the nutritional value of the seeds is the same for both. They are a good source of protein, zinc, tryptophan, magnesium, manganese, phosphorus, phytosterols, and other vitamins, and are even said to lower cholesterol. Depending on where you live, the seeds may be called pepitas, but are often just called pumpkin seeds in English.

"A pepita (from the Mexican Spanish: pepita de calabaza, meaning "little seed of squash") or pumpkin seed is an edible seed of a pumpkin or other cultivar of squash (genus Cucurbita), typically rather flat and asymmetrically oval, and light green in color inside a white hull,  although some varieties produce seeds without a hull. The word can refer either to the hulled kernel or unhulled whole seed, and most commonly refers to the roasted end product. Roasting pumpkin seeds (usually scooped out of jack-o-lanterns) is a popular Halloween treat." ~Wikipedia

Photo courtesy of striatic's photostream

When you cut open a pumpkin or winter squash, the seeds are in a tangle of sticky fibers in the center cavity. They will separate easily from the flesh by using the bowl of a tablespoon raked against the flesh.

Photo Courtesy of mahfrot's photostream

The seeds clean from the stringy fibers easily in a pot of water as in the photo above. I usually put mine in a colander and use a trickle of running water over them, discarding the stringy mass as I pull the seeds loose.

Most folks roast the cleaned seeds without removing the outer husk. (Many folks, especially children, like the ritual of cracking the hulls between their teeth.) I won't post any roasting or seasoning recipes here as I don't have a favorite other than just salt... plus the internet is full of them.

My teeth don't work well enough to crack the hulls anymore, so I have to peel them if I am going to eat them. Actually, I soak ALL seeds and nuts to reduce the phytic acid. If you soak them just long enough, the inner edible seed will begin to sprout, and this actually increases the nutritional value, even after roasting.

How to prepare and peel pumpkin seeds:

Boil one quart of salted water (1-2 Tbs, salt per quart) for each 2 cups of pumpkin seeds. When the water boils, add the seeds, cover and boil for 30 minutes. (I do have a real kitchen stove; I use the hotplate for my coffee in the office so I can work on the computer and watch what I'm cooking for demonstration at the same time.)

Drain seeds in a colander or strainer and allow to cool.

You will notice there is a hard edge still around the seed. I used my fingernail to remove one side, exposing the nutmeat inside, which pulls out easily.

Peeling the seeds is tedious, and the cooled, unpeeled seeds tend to dry out quickly. I ended up putting the unpeeled seeds back in a pot of cool water to keep them soft. The peeled seeds are edible as is (I seasoned mine with salt), or they may be roasted on a cookie sheet in the oven.

To Roast:
Lightly oil a cookie sheet (Olive oil or butter are my preferences) and add the seeds. Sprinkle with salt and bake at 325ºF until toasted, about 25 minutes, checking and stirring every 10 minutes or so. You can also sprinkle any number of seasonings on them before roasting: any ground spicy pepper, sugar mixed with pumpkin pie spice, Worcestershire sauce, BBQ rubs... almost anything your taste buds enjoy!

Drying Sultanas: Thompson Seedless Grapes

My mother re-married when I was just out of high school, to a man born in Holland who had come to the US as a young lad with his parents and brothers. I can remember my step-father making a fruit/liquor concoction about this time of the year: sultanas, rock crystal candy, and brandy. By Thanksgiving it was yummy, and superb by Christmas. I loved it as a sauce on baked ham! (I wasn't allowed to drink any because I was under 21. Sigh.)

Recently, I finally discovered how to spell the name of it, Boerenjongens, which means Farmer's Son (or lad) in Dutch, and I decided to make a half-batch of it for this holiday season. First I need Sultanas, and here's the process I used to dry them. (I'll post the cordial later.)

Sultanas are (usually) dried Thompson Seedless grapes, and I have some in the dehydrator as I'm writing. To dry these grapes, de-stem and wash the grapes, and discard any with bad spots. Heat a pot of water to boiling, then immerse the grapes in small batches for 30-60 seconds so the skin split. This reduces drying time. Drain, and cool in cold tap water.

Mix a tablespoon of citric acid in 4 cups of cool water and soak the grapes for 10 minutes. This step is optional for this particular use but if I was drying them to store, I'd always soak them to keep the color a bit better. Drain, pat dry and place in a single layer on dehydrator sheets.

 

Turn the dehydrator temperature to medium (about 140ºF) and let them dry. It may take from 24-48 hours depending on grape size. There were a few grapes where the skins didn't split when I dipped them in boiling water, so I ran the tip of a paring knife through the middle from one side to the other, being careful not to cut the grapes into 2 pieces.

Here's how they came out:

 

I think they are MUCH nicer than the ones I have purchased in a box!

 

Garbanzo, Rice and Green Bean Salad

This is a great dish for a summer picnic or pot-luck! I got the recipe 30 years ago from the lovely couple who own Sandy Mush Herb Nursery near Asheville, NC. Over the years I've probably made enough of it to fill a small hot tub! I took it to a recent pot-luck and everyone raved and requested the recipe, so here 'tis:

Garbanzo, Rice and Green Bean Salad

Serves 10-12

Cook 2 cups (raw) long-grain brown rice

1 can Garbanzo beans, heated, drained, and rinsed

To warm rice and beans, add:
2 cups fresh steamed green beans, bite-size (I used Haricot Verts. Do NOT overcook!)

½ cup finely chopped celery
½ cup fresh chopped chives (may substitute mild onions)

In ½ cup of olive oil, sauté:
1 clove minced fresh garlic (I use more because I like garlic, but it depends on the party group)
1 Tbs. fresh (or 1 tsp. dry) basil
1 tsp. dry tarragon

Add:

Juice of 1 lemon (and the zest, it perks it up)
1 tsp. dry ground mustard

¼-⅓ cup raw apple cider vinegar, to taste

Mix together and add to rice mixture. 

I always add a can of drained whole pitted black olives, and a handful of grape or cherry tomatoes for color. 

Sprinkle with chopped fresh parsley, and serve with a good crusty bread. Serve warm, or chilled. Great either way! YUM!

Planning to grow Damson Plums

Damson Plums Fermenting for Wine

Half the Damson plums I got in Charlottesville recently are now happily fermenting into wine, and the other half is in the freezer, awaiting one of my fermenting vessels to get emptied, to make a plum-grape mix that's a pseudo-port. (I have 2 tubs of raspberry and 1 peach working now, besides the plums.)

Since I had pitted the plums without heating them, I decided to save the pits and see if I can start a couple of plum trees. I don't know if these are a hybrid plum or not, so it will be 3-5 years before I will know what kind of plums I will get... if in fact, I can grow any from these pits.

The process is fairly simple. Scrub the pits of all flesh, and allow to dry at least overnight. (I air-dried mine 2 days on a cookie sheet; I hope they aren't too dry.) The pits must be thoroughly dry or they will mold, but not so dry they are dead! 

When they are dry, place the pits in a plastic bag and put them in the refrigerator. Mine went into the back of a vegetable drawer, but I also marked my calendar so I don't forget them next year. (Things get lost in our shared refrigerator.)

About 2 months before the end of winter, remove the pits and soak them several hours in clean, room temperature water. Place a few of them in a plastic baggie of potting medium that's slightly moist, and put them back in the refrigerator. In several weeks they should start showing roots. Don't bang them around in the refrigerator; handle them carefully, and maybe even put the baggie(s) in a plastic container with a lid as collision insurance.

When the roots are at least half an inch long, you can transfer them to small seedling pots indoors, until all danger of frost has passed. Keep them slightly moist but not drowning. To plant them outside, put the whole soil nugget ball about 4" deep in moist soil and in a sunny location. They should continue to sprout and you should see above-ground growth by mid-spring.

I read that germination rates for pits are iffy, so I plan to use many of my pits. If I'm lucky, I'll have a few to share.

Vitamin D, Sunshine, and Great-Grandparents

Photo courtesy of Estrilda's photostream

Recently I had a long conversation with a friend about Vitamin D, and the increasing number of people who don't get enough of this very necessary vitamin. My friend is a gardener, and outside in the sun many hours each day. Her question was why did our great-grandparents get enough Vitamin D from the sun while we do not?

My thought at the moment had to do with the possibility of fine pollutants in the atmosphere blocking the particular UV wavelengths needed to strike out skin to make Vitamin D. However, that idea of why we get less Vitamin D than our ancestors kept nagging at me for about a week, until I finally had to dig into it.

The short answer is: our FOOD supply. Actually it's a bit more complex than just that, but once I understood what Vitamin D does in the body, and what makes it work, I became certain our ancestors ate the real foods that helped their skin make Vitamin D from sunshine.

The important beginning point to understand "D", is that it is a fat-soluble vitamin. The other fat-soluble vitamins are A, E, and K and they must ALL be present in order for any of them to work at their primary functions in our bodies. Secondly, consider the term "fat-soluble"... it means exactly what it says. Those vitamins all need FAT in order to get into solution so that our bodies can use them. Fat-soluble vitamins are absorbed through the intestinal tract with the help of lipids (fats).

What does Vitamin D do? Basically it is critical to bone health (by helping the body absorb use calcium) and immune system functions. Deficiencies have been linked to several major diseases like cancer, heart disease, high blood pressure and osteoporosis. I suspect it might also be linked to S.A.D. but I haven't seen any studies on it.

Healthy skin makes Vitamin D from sunshine. Notice I said "healthy skin"... IF our skin is not well-nourished by Vitamins A, E and K2, all the sunshine falling on the planet will not make Vitamin D in our skin. 

Vitamin D can be broken down into D2 and D3, which are the most common forms of Vitamin D although D2 is not a natural vitamin, and is not present in enough quantity to be detected in the human bloodstream. The Vitamin D added to pasteurized milk is D2, and recently has been linked to calcium mal-absorption. (D2 was patented and then licensed to pharmaceutical companies in the 1920's... and is manufactured by subjecting a plant fungus to ultraviolet light.)

Back to the other vitamin needs in order for Vitamin D to function properly... Vitamin A doesn't come from carrots! Carrots and other orange-colored vegetables only provide beta-carotene, which is just a pre-cursor to Vitamin A and is not very efficiently converted (est 10-12%) to retinol in the small intestine. Retinol is the animal form of Vitamin A, found in egg yolks, liver (even cod livers and chicken livers) and butter. Retinol becomes retinal in the human body, giving us good eyesight, skin health and bone growth. Since conversion of beta-carotene is so poor, the most reliable sources of Vitamin A are animal foods.

Vitamin E works synergistically with Vitamin D; recent research indicates E may act more like a hormone in the body rather than the antioxident is has been thought to be. There is a lot still unknown about Vitamin E in the human body, but we do know Vitamin D needs it to function. Unlike the other fat-soluble vitamins, sources of E are primarily plant-based foods like broccoli, spinach, seeds/nuts and their oils (like olive oil).

Vitamin K is generally less known than the other vitamins. Dr. Weston A. Price identified it many years ago as a compound he called “Activator X”. As with vitamins A and D, there are two main forms of vitamin K, known as K1 and K2. K1 is the predominant form of vitamin K in the diet, coming from plant foods (such as spinach, swiss chard, cabbage, kale, broccoli, avocado and kiwi). K2 consists of MK-4 and MK-7 forms, which are found only in animal foods (egg yolks, butter, beef, hard and soft cheese).

The primary function of K1 is for blood clotting, and K2 to convert a protein molecule to GLA, Gamma-linolenic acid. (GLA is one of the Omega-6 fatty acids.) Along with Omega-3 fatty acids, Omega-6 fatty acids play a crucial role in brain function as well as normal growth and development. Also known as polyunsaturated fatty acids (PUFAs), they help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.

Vitamin K2 is normally produced by the fermentation process of bacteria in the large intestine (if given the proper nutrients in our diet), and dietary deficiency is extremely rare unless the intestines are heavily damaged, unable to absorb the molecule, or are subject to decreased production by normal gut flora, from antibiotic use.

I have read this idea over and over, in many ways and many places, and I'll repeat it here: What's interesting is that the very foods required to give us these essential vitamins are the very foods we are encouraged to reduce or eliminate (dietary fats). I did a label-check while I was at the supermarket... several packaged foods listed the water-soluble vitamin content (like Vitamin C) but none listed any fat-soluble vitamins. The exception was Vitamins A and D added to fat-free milk. What's wrong with that picture?

So, if you want to increase your Vitamin D, increase your real animal food/fat intake. (BTW, it is not understood but somehow the natural, fat-soluble vitamins also work together to avoid any toxic accumulation among them.)

Morning Coffee, Morning Pleasure

I love my morning coffee! BUT... when I go grocery shopping, I look at my pocketbook and wonder if coffee is a Luxury or a Necessity.

Looks like Necessity wins out: A wealth of research suggests that it doesn't just pick me up -- it fights heart disease and some cancers, and it may even help me work at physical tasks.

Drinking coffee has been associated with lower risks for dementia and Alzheimer's. A recent review of more than four decades of research found that for every additional cup of coffee you drink each day -- either high-octane or decaf -- your risk of developing type 2 diabetes shrinks by 7%, possibly because chemicals in the beverage improve your body's insulin sensitivity and increase metabolism. (I assume that's not highly sweetened coffee; my sister adds 3 heaping teaspoons of sugar per cup and I call it coffee syrup.)

The recommendation is to enjoy 1 to 2 cups a day; more than that may leave you jittery (or rob you of that precious number-one pleasure -- sleep).

Cooking Platanos Maduros (Fried Ripe Plantains)

Plantains, Ripe and Soft

When plantains are this ripe, the sugars caramelize when cooked and they are very sweet. Click here for nutritional information (They are high in Vitamin A, Vitamin C, Vitamin D, Folate, Magnesium, Phosphorus and Potassium.) and here for cooking tutorial on green plantains.

To prepare, cut off each end of the plantain, and make a thin cut down the length. The peel will remove easily.

Slice them on the diagonal.

Heat about half an inch of vegetable oil in a skillet over medium-high heat. When the oil is hot, add the platanos. If the oil is not hot enough, the platanos will stick to the pan.

Turn occasionally, until they begin to brown. They will be very soft until they "skin over" in the hot oil, so use tongs.

Remove from the skillet and drain on paper towels.

These make a terrific side dish to black beans and rice, and pork.

Here's serving them with my dinner... The pork is just leftover roast pork tenderloin, and the black beans are topped with chopped onion. (Sorry the photos are poor; I first posted this on the Recipe Forum at Davesgarden.com and lost my original photos when my hard drive crashed.) 

An optional traditional topping for the black beans is finely chopped hard boiled egg. The pork should have a slice of lime to squeeze on it but I'm out of lime. The lime really perks up the taste. YUM!

Will Renaming HFCS make it healthier?

We are so gullible that the makers of HFCS (High Fructose Corn Syrup) have applied to the government to change the name of HFCS to corn sugar on food labels. Changing the name has helped sales of other products in the past, like low euric acid rapeseed oil (now canola oil) and more recently, prunes (now dried plums). The FDA could take up to 2 years to approve the new name but that isn't stopping manufacturers from using the name now in advertising.

I'm not a chemist, nor an expert on what the human body knows, so I can't say for sure that "the body doesn't know the difference". BUT... I read a Rueters report about a US study which shows cancer cells know! They proliferate (multiply) on HFCS. ("Tumor cells thrive on sugar but they used the [refined] fructose to proliferate.")

I can say that when I pound a chunk of sugar cane and get a syrup, the water will evaporate and the sugar turns into sugar crystals all by itself. (I did it myself, as a kid in school!) It's nature at work. I can also say that most of the corn now grown is GMO... and highly subsidized by the government, making it much more profitable and 60% cheaper than cane sugar.

I read a Wiki article on producing high fructose corn syrup which states, "High-fructose corn syrup is produced by milling corn to produce corn starch, then processing that starch to yield corn syrup, which is almost entirely glucose, and then adding enzymes that change most of the glucose into fructose."

Americans are increasingly avoiding HFCS, and even First Lady Michele Obama has said she doesn't want her daughters eating it. Some manufacturers are starting to get the message. Sara Lee switched to sugar in 2 of it's breads, and Gatorade, Snapple and Hunt's Ketchup have very publicly switched to sugar in the past 2 years.

The debate will continue, I'm sure, as HFCS advertising dollars go to work. However, the bottom line is too much sugar of any kind not only adds pounds, but is also a key culprit (according to the American Heart Association) in diabetes, heart disease and stroke.


As for me, I have given up all added sugars, and only eating the natural sugars occurring in my fruits and vegetables.

Cooking Platanos Verde (Fried Green Plantains)

Plantains

In many parts of the country, people see these in the produce section and haven't a clue what to do with them. They are plantains, in the Musa genus, and generally used for cooking, unlike the common banana (sometimes called a dessert banana) we see in our stores. 

Plantains are a staple in the tropical regions of the world, treated in much the same way as potatoes and with a similar neutral flavor and texture when the unripe fruit is cooked by steaming, boiling or frying. Plantains tend to be firmer and lower in sugar content than dessert bananas. Bananas are most often eaten raw, while plantains usually require cooking or other processing, and are used either when green or under-ripe (and therefore starchy) or overripe (and therefore sweet).

Only the one on the right in the photo above is for this recipe. Actually it's about a day or two too ripe; a bit greener is better. The greener the plantain, the better for this dish. As they start to yellow (and eventually brown) they get sweeter. I love them, and can have them occasionally on my food protocol because they are lower in sugars than regular bananas, and high in nutrients. (They are high in Vitamin A, Vitamin C, Vitamin D, Folate, Magnesium, Phosphorus and Potassium.)

Trim off ends of plantain. Make a shallow slit down the length and peel. Cut into 1 inch pieces, and place in a bowl of salted water for a few minutes.

Remove from salted water and drain while heating about 1/2” of oil in a skillet on medium heat until a drop of water thrown on it pops. Add the cut plantains, standing on a cut end not sideways.

After a minute or so and the bottoms are golden, turn plantains over.

When the second side has reached a golden color, remove and drain on a paper towel. Take a jar, wine bottle, coke bottle or anything with a flat bottom and carefully smash the plantains.

Return to hot oil (now on high heat) and brown on each side. If oil is not hot enough, plantains will absorb oil and be greasy.

Remove from pan onto paper towels to drain and immediately add salt.

May be kept warm in a 200ºF oven until ready to serve. YUM!

These will be starchy like a fried potato. If the plantain has started to yellow, they will have a hint of sweetness. When fully ripe with blackened outside skin (and when you might think they are spoiled), cooked plantains will taste like candy (Platanos Maduros, tutorial coming soon). 

Plantains are a good source of Vitamins A, B6, C and Potassium. The ratio of Omega 6 to Omega 3 is excellent, 1.75:1. Unfortunately the packaged fried plantain chops have a ratio of 101: 1, which is terrible and I assume is from the hydrogenated oil used for frying.

Tip: Place plantains in a brown paper bag in a cupboard to ripen evenly.

Real Milk and Local Dairies

Since Colorado passed legislation that allows their citizens the right to seek out and enjoy the healthy benefits of real milk, they have gone from 1 to 50 raw milk dairies in just a couple of years. These dairies can't keep up with the demand!

When you consider the idea that in Wyoming it is (technically, by their legal definition) illegal to consume food made in your own kitchen, maybe it doesn't seem so far out to grasp the fact that it is currently illegal to buy fresh, whole milk from your neighbor, or even drive to purchase it in one of the surrounding states and serve it to your family? 

Maybe it doesn't seem so crazy that someone who owns a cow or a pig can butcher it themselves, or take it to the local custom meat processor and have it cut up for their own use... this is considered perfectly safe by the USDA, but the minute you might sell a pound of hamburger to anyone else, that same meat becomes absolutely illegal and unsafe?  What?  If the meat is safe for the person who owns the animal, why is it not safe for someone else?  If all home butchered or custom meat is unsafe, why don't laws prohibit us from eating animals we own?

The point is that these laws and regulations have absolutely nothing to do with food safety, and everything to do with protecting big business from competition from local producers.

MacEverything... including Drugs?

We commonly now add "Mc" or "Mac" to a lot of words to create a quick visual impression. McMansions come immediately to mind!

I recently read a post about MacStatins where the author of the post (Stephen Guyenet) quoted a PubMed study: "Routine accessibility of statins in establishments providing unhealthy food might be a rational modern means to offset the cardiovascular risk. Fast food outlets already offer free condiments to supplement meals. A free statin-containing accompaniment would offer cardiovascular benefits, opposite to the effects of equally available salt, sugar, and high-fat condiments. Although no substitute for systematic lifestyle improvements, including healthy diet, regular exercise, weight loss, and smoking cessation, complimentary statin packets would add, at little cost, 1 positive choice to a panoply of negative ones." Mr. Guyenet and I both hope this statement was not a serious suggestion for fast food joints!

However, since there are now low-dosage statin drugs available over the counter, how far fetched is it in reality?

As Mr. Guyenet said, it would be far cheaper for industrial foods to add statins to foods (or make them available along with the condiments) than to educate the populace on how to eat well. A variety of studies show cultures that don't eat industrial foods are almost free of heart attacks.

Here's Stephan's alternative proposal: "Rather than giving people statins along with their Big Mac, why don't we change the incentive structure that artificially favors the Big Mac, french fries and soft drink? If it weren't for corn, soybean and wheat subsidies, fast food wouldn't be so cheap. Neither would any other processed food. Fresh, whole food would be price competitive with industrial food, particularly if we applied the grain subsidies to more wholesome foods. Grass-fed beef and dairy would cost the same as grain-fed."

Where My Readers Come From

Visitor Locations, Sept. 21, 2010

I have an invisible counter that tells me how many visitors, and what search engine/query (if they used one). It also shows me a map of visitor locations. Pretty cool, huh?

Camelina, A 'New' Healthy Old Food Oil

I came across this oil in a newsletter from Chefshop.com, and of course had to research it a bit. The oil is pressed from Camelina Sativa seeds and has been around for about 3,000 years as an oil crop for edible oils, also used as lamp oil by the Romans, and feedstocks. Camelina sativa, commonly known in English as camelina, gold-of-pleasure, or false flax, also occasionally wild flax, linseed dodder, German sesame, and Siberian oilseed, is a flowering plant in the Brassicaceae family which includes mustard, cabbage, broccoli, cauliflower, kale, and brussels sprouts. It is native to Northern Europe and to Central Asian areas, but has recently been introduced to North America, possibly as a weed in flax.

The crop is now being researched due to its exceptionally high levels (up to 45%) of omega-3 fatty acids, which is uncommon in vegetable sources. Over 50% of the fatty acids in cold pressed Camelina oil are polyunsaturated. The major components are alpha-linolenic acid (omega-3-fatty acid, approx 35-45%) and linoleic acid (omega-6 fatty acid, approx 15-20%) so there is a decent ratio of Omega-6 to Omega-3. The oil is also very rich in natural antioxidants, such as tocopherols, making this highly stable oil very resistant to oxidation and rancidity. It is more shelf-stable than flaxseed oil (and comparable in Omega-3) and the organic, cold-pressed oils are about the same price for each one.

The vitamin E content of camelina oil is approximately 110 mg/100g. It is well suited for use as a cooking oil but because of the expense, better used as a salad oil. It has a delicious nutty flavor like almonds, and a delightful floral aroma. (It may become more commonly known and become an important food oil for the future as more is grown and the price decreases.) The oil is also sought-after as a beauty treatment, and is even being examined as a source of biofuel.

Camelina should be a grower's delight! It needs little water or nitrogen to flourish, it can be grown on marginal agricultural lands, and does not compete with food crops. It can be used as a rotation crop for wheat to increase the health of the soil and some growers plant it mixed with other grain crops, requiring only mechanical separation of seed at harvest.

Sources for purchase:

http://www.esimplythebest.net/camelina_seed.htm
http://chefshop.com/Camelina-Oil-Organic--P6435.aspx
http://www.marxfoods.com/Camelina-Seed-Oil?sc=2&category=13200

Biochar Field Day

I have been using, and writing, about biochar for several years, and I think I am starting to see some improvements in my own garden. Recently I had the opportunity to attend the "Biochar Field Day" workshop in the next county south of me, and want to report what I found interesting.

Biochar has been around for 2500 years or more, but largely unnoticed until recently. Terra Preta de Indio (or Indian Black Earth) is a Pre-Columbian dark earth mass re-discovered in the Brazilian Amazon region and several other countries in South America a few years ago. The soil is incredibly fertile, and contains charcoal (biochar) that has been there almost forever. Even though Biochar has received a lot of interest in the last few years, there have been very few documented studies that I've seen. 

I was suitably impressed with this event, not just by their demonstrated results after 2 years of trials (which I expected), but by the the overall project. 

The Virginia Tech Biochar Trials, headed by Dr. Rory Maguire, has developed a working prototype pyrolysis unit that can convert 4,000 pounds of waste poultry litter a day into some useable products. 40% is captured as high-value pyloric oil suitable for many purposes, perhaps like a heating oil; 40% is converted to a powdery biochar useful to help increase soil fertility, and the remaining 20% is mostly bio-gas, used as part of the fuel for the machine.

The speakers included Dr. Maguire and a couple of his grad students, Dr. Julie Major of the International Biochar Initiative who came down from Montreal (Canada), and Dr. Allen Straw, our very knowledgeable area rep from the Virginia Extension Service. Half he trials were done on the farm of Anthony Flaccavento (Abingdon Organics) where the workshop was held, and the other trial on another field several miles away belonging to Dr. Richard Moyer, who is my favorite egg man at the Abingdon Farmers' Market.

I am really pleased to see someone is making something useful from commercial chicken house litter, rather than just a stinky dump pile. Since I know I personally wouldn't use chicken manure from a commercial operation on my garden, I asked about contaminates from the litter. Dr. Maguire said the temperatures of the pyrolysis unit are so high that it kills any organisms that are in the waste. I didn't ask about other contaminants like heavy metals that might be in the feed.

I crush the biochar I make to about pea-size to use in my garden; it is far less messy than the bucket of powdered biochar demonstrated at the workshop. When they transferred the biochar from one bucket to another, a large cloud of dense black particulates hovered, and a good bit was carried away with the wind. Applying that fine powder on a field would mean tilling it in immediately, and even then there would be considerable loss from the mechanical action and air movement.

Something else I do with my biochar that they did not, is to inoculate it. I started using some fresh urine, which has a urea content of about 3-4%, as an inoculate. (Commercial urea is about 40% and will burn plants.) It helps feed the soil microbes. Next year I plan to inoculate my biochar with some EM™ (living microbes) and probably some fish emulsion.

Some of the group were totally unfamiliar with biochar, and I described adding plain crushed biochar to my garden as 'salting the soil with condos for the microbes'... and when I add inoculated biochar, I'm adding 'condos fully furnished, and with food on the table'.

One lovely couple in attendance are hosting a 5-weekend Permaculture Certification Course next Spring (as part of their "Help Build Community Resilience" efforts) and have asked if I'd do a workshop on building an inexpensive backyard burner for making biochar. Of course I'm delighted!

My Chocolate Fix

Yes, I eat chocolate... and have all through this change in my diet protocol and weight loss.

Recently, Health.com experts  gave a thumbs-up to a little chocolate every day -- as long as you stick to a square or two of the dark kind, with 75% or more cacao. Their recommendations are to limit the daily amount in order to minimize sugar and fat intake, and maximize the potential health benefits.

Because dark chocolate and cocoa contain antioxidants (flavonoids), studies have shown they may help lower blood pressure, reduce the risk of stroke, and provide other cardiovascular benefits.

My chocolate bars pictured above vary in their number of squares, and their fat content but not sugar content per square. Each bar's nutrition facts indicate 4 squares (1 Serving) contain 5 grams of sugar. Those same 4 squares in the Lindt bar contain 210 calories, and 28% MDR of Fats; the Ghirardelli bar's 4 squares contains 250 calories and 38% MDR Fats. (The Lindt bar contains 10 squares and the Ghirardelli bar has only 8, so the bars are not really quite equal. Both cost and weigh close to the same.)

I am delighted to still have a decadent treat that doesn't make me feel guilty about eating it. Frankly, the fat content is of no worry to me, but I do limit my 'treats' to a single square or sometimes 2, because of the sugar content. A single square of the chocolate bars has well under 2 grams of sugar. The Ghirardelli has a slightly sweeter taste, feels creamier in my mouth, and costs a bit more even though it weighs less, but it also slightly affects my digestion. I generally buy the Lindt and I don't feel quite so decadent!

Damson Plums

Local Damson Plums from Crozet, Virginia

I am out of town, house-sitting for a week, and visited the local farmer's market Saturday. One man had Damson plums, and I bought 2 gallons. They look like wild Damson's (size and shape) but taste sweeter, like the tame ones. (I didn't think to ask him while I was there. Duh!)

I found some really interesting Damson chutney recipes online and I LOVE chutneys! I'll have to decide if I want to make Damson and Ginger, Spiced Damson, or a more traditional plum chutney with a bit of orange Juice & peel plus lemon juice & peel. I may be able to make two runs if I have enough plums after I get home and weigh out enough for a gallon of Damson Plum wine!

I will post photos and recipes when I make whatever I decide. For now, they will go in the freezer.

Open-Face Broiled Tomato & Havarti Sandwiches

Here's my Last Hurrah to summer tomatoes, a tasty new take on the old grilled cheese and tomato sandwiches. The tomato is a German Johnson Pink heirloom, a very tasty slicer. This one weighed 2 pounds!

Sliced hearty bread, 1-2 slices per person

Dijonnaise (mayonnaise mixed with Dijon mustard)

Havarti cheese, sliced thick

Beefsteak tomatoes, sliced

Dill, fresh if possible

Preheat boiler. Spread bread slices with Dijonnaise (I used mayo and Country Dijon); top with sliced tomatoes. Add thick-sliced Havarti and sprinkle with dill. Place under the broiler and toast until cheese melts and the tomatoes are warm. Serve immediately. YUM!

Nutrition: Winter Squash vs Potatoes

Potatoes and winter squash are both starchy carbs, but there's a BIG difference in them nutritionally. Potatoes have been off my diet for several months, mainly because of the glycemic load, but I wanted to see how winter squash measure since I grew so many (and love them).

For the same weight of a baked white potato (nekkid) and a baked winter squash (also nekkid) the differences are significant where the glycemic index (affects blood sugar levels) and the IF (inflamation factor) is concerned.

Baked potato, 200g serving (that's between a medium potato and a large one)

Total carbs 42g

Calories 185

Protein 5g

Omega-3: 30mg

Omega-6: 86 mg

Est. glycemic load: 19.3 (Typical target is 100/day or less)

Inflammation factor: -119.3 (moderately inflammatory; Typical target is 50/day or higher)

Winter squash, butternut, 205g serving (1 cup)

Total carbs 21.5g

Calories 82

Protein 1.8g

Omega-3: 49.2mg

Omega-6: 28.7 mg

Est. glycemic load: 8 (Typical target is 100/day or less)

Inflammation factor: 165 (moderately anti-inflammatory; Typical target is 50/day or higher)

So, the same amount of winter squash gives me less than half the calories and half the carbs, a much better ratio of Omega-6 to Omega-3 essential fatty acids, a much lower glycemic load, and a significantly better anti-inflammation factor.

How to interpret the values: Foods with positive IF Ratings are considered anti-inflammatory, and those with negative IF Ratings are considered inflammatory. The higher the number, the stronger the effect. The goal is to balance negative foods with positive foods so that the combined rating for all foods eaten in a single day is positive. Experts vary on their recommendations for what your total glycemic load should be each day. A typical target for total Estimated Glycemic Load is 100 or less per day. If you have diabetes or metabolic syndrome, you might want to aim a little lower. If you are not overweight and are physically active, a little higher is acceptable.

To be fair, I also looked at the vitamin content. On the potato, only 2/3 of the amounts listed are needed to compare apples to apples (the potato values are for 299g of potato, whereas the butternut squash is for 205g).

Vitamins in 299g baked potato

Vitamins in 205g baked butternut squash

After adjusting the values of a baked potato by 2/3 for the weight difference, winter squash are higher in all vitamins except the B vitamins, and they are reasonably close even in B vitamins except B6, which I get plenty from garlic, cauliflower, cabbage, asparagus, broccoli, kale, mustard and collard greens, chard and Brussels sprouts.

I will NOT be growing white potatoes in my garden again. Winter squash are so much better for me, and so easy to grow!

Data Source: http://nutritiondata.self.com/