Blanching Tomatoes
Directions:
- Fill a pot with enough water to cover the tomatoes. Put a lid on the pot (boils quicker, uses less energy and reduces evaporation) and bring the water to a boil.
- Add Tomatoes, Cover and boil 1-2 minutes
- Remove with slotted Spoon or mesh strainer
Tomato Sauce
Portion Size: 1/2 cup
Servings: 3
Ingredients:
- 1/4 cup finely diced onion
- 1 T olive oil
- 1 medium garlic clove, minced
- 3-4 medium size blanched heirloom tomatoes
Directions:
- Remove the hard core from the blanched tomatoes and chop by hand or pulse in food processor to create a sauce with small pieces of tomatoes
- Slowly cook the diced onion and garlic in 1 Tablespoon of olive oil on low heat in a frying pan (the tomatoes will cook down to a thicker sauce faster in a frying pan)
- Add tomatoes when onion and garlic are soft
- Cook to thicken sauce on low for 15-25 minutes
Depending on how you are using the sauce, you may want to strain the sauce in a mesh strainer to reduce the watery content. Simply pour the sauce in a mesh strainer and let it sit for about an hour. You can use the watery part to cook grains in or add to veggie drink.
Kale & Carrots
Portion Size: 1 cup
Servings: about 2
Ingredients:
- 1/4 cup finely diced onion
- 1 T olive oil or 1 T Ghee
- 1 medium garlic clove, minced
- 6-8 leaves of Kale, de-stemmed* and chopped to desired thickness**
- 2 Purple Carrots
- 1/8 tsp Himalayan salt
- 1/8 tsp pepper
Directions:
- Cook diced onion and garlic in 1 Tablespoon of olive oil or ghee over medium heat
- Add Carrots and cook for 10 minutes (or less depending on size of carrot chops--smaller cuts will cook faster than larger cuts), keeping and eye and stirring every few minutes
- Add Kale, lower heat to low, and cover for 5 minutes (or less depends on stove-top--you do not want to overcook the Kale), Stir after about 3 minutes
*Fold kale in half and
cut along the stem or hold the stem between your finger and thumb and slide
your hand down the stem toward the top of the leaf.
** Desired thickness:
If you like the taste of kale, you can tear it into bit size pieces. If you are
unsure or prefer the taste to be subtle, cut the kale in very small pieces
about quarter size.
Lime/ Cilantro can be added to any Grain or Beans:
Lightly coat grains with extra virgin olive oil, add fresh squeezed lime-juice* and minced cilantro* to taste.
* can be substituted with other herbs or citrus such as:
- lemon and basil
- lemon and thyme
- orange and oregano
- your own creative combination
Preparing Brown Rice
Directions:
- Soak brown rice in de-chlorinated water for 24 hours at room temperature without changing the water.
- Reserve 10% of the soaking liquid (should keep for a long time in the fridge).
- Discard the rest of the soaking liquid; cook the rice in bone nourishing broth.The next time you make brown rice, use the same procedure as above, but add the soaking liquid you reserved from the last batch to the rest of the soaking water.
- Repeat the cycle. The process will gradually improve until 96% or more of the phytic acid is degraded at 24 hours.
Source: Stephan Guyenet http://wholehealthsource.blogspot.com/2009/04/new-way-to-soak-brown-rice.html
Preparation of Quinoa
Ingredients:
- Soak 1 C of Quinoa for 12-14 hours at room temperature to reduce 60-77% of the phytic acid
- Ferment Quinoa by soaking with whey 16-18 hours at 86 degrees to reduce 82-88% of the physic acid
Directions:
- After soaking, rinse grains well
- Cook quinoa in 1 cup of broth on medium low.
- Cover until it comes to a low simmer.
- Uncover reduce heat and cook slowly for 20-30 minutes. When the top layer of liquid is no longer visible, cover, reduce heat and cook for 8-10 minutes until the liquid is absorbed. Turn heat off and let sit for 5 minutes.
Source: http://www.westonaprice.org/health-topics/living-with-phytic-acid/
What I Use:
Food:
Grains/Beans in bulk:
Sprouted Short Grain Brown RiceThis rice is already sprouted so the phytic acid has been reduced for you!
Quinoa, red
Garbanzo (chickpeas) Beans
Kombu Seaweed by Eden
Sustainably Grown Produce from the Urban Farm & Farmers Market:
Kale, Lacinato Kale (scientific name)at market known as Tuscan, Black, Dinosaur or Italian kale
Purple carrots
Heirloom Tomatoes
Equipment:
Store grains in containers: that do not leech, are air tight and protected from the light. Lead free ceramic or lightproof glass that seal airtight work great.Strawberry Huller
Miron Glass (ultraviolet glass) canisters by Infinity Jars
Thank you for creating this very informative video. I found the sections about the nutrient profile of the beans and grains and how to break down the hard outer shell in order to access higher quantities of zinc, magnesium, and calcium. Soaking and rinsing beans and seeds is often a step that is overlooked by consumers. Furthermore, the tip of including kombu to soften and create a preferable texture for the beans will help these nutrition powerhouses become a household staple across America. Longevity diets in Blue Zones across the world include a serving of beans daily. Scientific studies correlate consuming beans to better heart health, reduced risk of cancer and diabetes, prevention of fatty liver disease.
ReplyDeleteAnother lesson that the video demonstrated that I feel is particularly powerful is discussing proper storage and maintenance of beans and grains. Because they do not spoil in the same way as fruits and vegetables many consumers may not be aware that these products can become rancid or moldy. Libby's explanations of proper storage containers and time frames are of utmost value to consumer health. I am transitioning from canned beans to cooking my beans at home and I will take advantage of the recommended procedures from this video.
Since beans and grains take significantly less resources to produce than meat products I believe that increasing the intake of these products in the American diet will contribute to food security across the world. Furthermore, increased consumption of grains and beans can save our clean water sources from animal excrement pollution. Beans for a clean and healthy future!
**Edited post**
ReplyDeleteThank you for creating this very informative video. I found the sections about the nutrient profile of beans and grains, and how to break down the hard outer shell in order to access higher quantities of zinc, magnesium, and calcium particularly interesting. Soaking and rinsing beans, grains, and seeds is often a step that is overlooked by consumers. Furthermore, the tip of including kombu to soften and create a preferable texture for the beans will help these nutrition powerhouses become a household staple across America. Longevity diets in Blue Zones across the world include a serving of beans daily. Scientific studies correlate consuming beans to better heart health, reduced risk of cancer and diabetes, and prevention of fatty liver disease.
Another lesson that the video demonstrated that I feel is particularly powerful is the discussion of proper storage and maintenance of beans and grains. Because they do not spoil in the same way as fruits and vegetables, many consumers may not be aware that these products can become rancid or moldy. Libby's explanations of proper storage containers and time frames are of utmost value to consumer health. I am transitioning from canned beans to cooking my beans at home, and I will take advantage of the recommended procedures from this video.
Since beans and grains take significantly less resources to produce than meat products I believe that increasing the intake of these products in the American diet will contribute to food security across the world. Furthermore, increased consumption of grains and beans can save our clean water sources from animal excrement pollution. Beans for a clean and healthy future!
I thought this was very interesting!! I try to incorporate beans and grains into my diet, I didn’t realize that purchasing canned beans are going to be the most expensive way to buy these items. This is how I usually purchase beans and hearing this makes me want to change the way that I’m buying these items. I never knew that they way that we keep grains and beans stored may change the nutrients once we end up cooking with them. Knowing that Lazy Acres takes so much concern and food safety into consideration with their products, makes me want to shop there!! I loved the side choices for the beans/grains, great choice!!
ReplyDeleteWhat a great video! I was not aware of Lazy Acres grocery store. I had also not given much thought to what the expiration date of grains is. I live in a hispanic household so our grains turnover fairly quickly. We usually buy them in bulk. I like that she also explained the difference between white and brown rice, the latter being the healthiest. I didn't realize how important certain types of containers are better than others. I certainly will try and apply this new knowledge to my house and the way I store and cook my grains.
ReplyDeleteSimilar to Niza, I have not known of Lazy Acres in Long Beach. I personally do not live near Long Beach, but it is very exciting to see more grocery stores that focus on the people and the environment. I only find fruits and vegetables at the farmers market and don't have much knowledge about grains and beans in general, so I watched this video with open eyes and ears. I especially loved the description that was given as if they knew exactly that I have never cooked these ingredients before. This series makes me glad for the class I am taking because it gives me so much information that I can keep for my whole life.
ReplyDelete-Tristen Cruz
Thank you for sharing useful information and the recipe in this episode. Since I come from an Asian family, rice is the kind of grain that I regularly consume. Soybean, mung bean, red bean, black bean and mung are the types of bean that are mostly used in Vietnamese cuisine. In addition, they are particularly used in dessert and sweet snacks. Soybean is the only bean that is processed into an ingredient for the main dish, tofu. From this video, I learned more about beans that can be used to replace meat since they provide protein when combined with grain. I can change my daily menu with new recipes and with beans.
ReplyDeleteBeans and grains are essential to any diet with many cultures having them as a foundational part of many of their dishes. This video shows how to get the most nutrients out of beans by soaking them. Understanding how to get the most nutrients out of every bit of food is crucial especially for people who may not have food security. As others commented, beans like soybeans can be used as a protein substitute for many meats. This is a much more sustainable alternative because meat consumption leads leads to high cholesterol which can cause cardiovascular disease. According to an articles from Hoorigan, cardiovascular disease is the leading killer in the USA. Knowing how to get the most nutrients out of potential meat substitutes could help prevent cardiovascular disease for many people.
ReplyDelete-Chris Garcia
In Libby Gustin's sustainable kitchen, she emphasizes the importance of buying and storing beans and grains in a sustainable and environmentally friendly manner. She discusses the various options for purchasing beans and grains, including canned, pre-packaged, and bulk bins. She also highlights the benefits of buying from a store like Lazy Acres, where the food is fresh, well-labeled, and the employees are knowledgeable.
ReplyDeleteOne of the key takeaways from her discussion is the importance of proper storage and preparation of beans and grains to maximize their nutrients. She recommends soaking and rinsing the grains before cooking to remove the protective layer and improve nutrient absorption. Additionally, she shares tips for cooking beans and grains to ensure they are tender and flavorful.
Libby also demonstrates how to create a variety of dishes using beans and grains, emphasizing the importance of incorporating colorful and nutrient-dense ingredients like kale and heirloom tomatoes. She showcases the versatility of these ingredients and encourages experimentation with different combinations to create delicious and nutritious meals.
Overall, Libby's sustainable kitchen provides valuable insights into the importance of mindful and sustainable food choices, as well as practical tips for buying, storing, and cooking beans and grains. Her emphasis on nutrient-rich ingredients and environmentally friendly practices aligns with the growing interest in sustainable and healthy eating. I am inspired to incorporate these principles into my own kitchen and explore the diverse culinary possibilities of beans and grains.
Hello my name is TJ Funches,
ReplyDeleteI read a recent article about the chemical glyphosate and its effect on us. Libby was very intentional about selecting organic non gmo grains when she was shopping at lazy acres. I think I often do not understand the importance of why organic and non-GMO food is important for my overall health. Glyphosate is the primary chemical in a widely used herbicide called roundup which is used on many genetically modified grains and crops. The presence of this chemical in humans has increased dramatically since 1993 and could have huge potential consequences for our health. Libby mentions that we should vary our diet with different organic non gmo grains to keep our diet varied and nutritious. This could have a benefit that is two fold. If we avoid this chemical found in most staple grains by prioritizing diverse grain sources that are not treated with roundup we could be saving ourselves from low nutritional foods as well as toxic chemicals that can cause a host of health problems as we age.
Prior to watching this episode I was unaware that buying canned beans was not only more expensive, but a lot less nutrient dense and sustainable for the environment. I will definitely look into buying bulk beans in the future and storing them in glass or ceramic so no toxins leach out into the beans. The method of fermenting the beans/grains to remove the phytic acid was really fascinating. I did not realize how phytic acid can bind to essential minerals in the gut removing them before absorption.
ReplyDeletePrior to watching this episode I was unaware that buying canned beans was not only more expensive, but a lot less nutrient dense and sustainable for the environment. I will definitely look into buying bulk beans in the future and storing them in glass or ceramic so no toxins leach out as explained in the episode. The method of fermenting the beans/grains to remove the phytic acid was really fascinating. I did not realize how phytic acid can bind to essential minerals in the gut removing them before absorption. I think that the preparation methods using the rye yeast and whey should be more accessible, for example there could be free fermentation kits with bulk purchases, so that people can get the most out of their legumes while shopping sustainably.
ReplyDelete