Homemade Sauerkraut

Cabbage fermenting in my glass crock

I must admit that I'm not a huge fan of yogurt, so getting regular amounts of yogurt's wonderful, beneficial probiotics isn't always tasty to me.

Fortunately, I recently discovered that other fermented foods have many...sometimes more...of the probiotics and other health benefits of yogurt.  And, I LOVE good sauerkraut.

So I decided to see how hard it was to make my own.  I think modern people are often afraid of trying the preservation techniques used for centuries out of ignorance and/or fear that we will accidentally poison ourselves.

Homemade sauerkraut is a great way to start exploring making your own tasty, healthful fermented foods because it is one of the easiest things to make.




Homemade Sauerkraut

• 1 head of green cabbage
• 1 tablespoon salt
• OPTION:  2 tablespoons juniper berries
• OPTION:  1 tablespoon caraway seeds

1. Wash and then shred the cabbage into long, string-like pieces EXCEPT FOR 1-3 outer leaves.

2. Put the shredded cabbage in a crock or glass/ceramic pot.

3. Add the tablespoon of salt and any optional berries/seeds.

4. Squeeze and press down on the cabbage to get it to release its juices.  Keep doing this every 15 minutes or so for an hour or two.  Eventually the cabbage should release enough juice to cover the pressed cabbage.  If it doesn't, mix 1 cup of water with 1 tablespoon salt and add to the crock.

5. Place the clean outer leaves on top of the shredded pieces to hold them under the juice.  Place a plastic lid, plate, or other clean item over the cabbage.  Then place a plastic bag full of water and a tablespoon of salt (in case it should break) on top of the lid to weigh the cabbage down and keep below the water line.

6. Place the crock in a pantry or other area of 4-6 weeks to ferment.  

The cabbage contains natural bacteria that will digest the sugars in the cabbage and cause it to ferment.  The kraut will kind of begin to be ready in 3 days to a week but reaches its best at 4-6 weeks.  Some bubbles are normal in the ferment process -as with wine.  Also, occasionally some mold may form on any pieces of the kraut extending out of the water.  Remove and do not worry about this.  If you ever have made pickles, you will be familiar with similar phenomena.

When the sauerkraut is ready, place in your refrigerator and eat cold or heated.

DIETS:
Diabetic:  yes
Gluten Free:  yes
Mediterranean:  yes
Nightshade Family Free:  yes
Paleo:  yes
SugarBusters:  yes
Sugar Free:  yes
Vegan:  yes
Vegetarian:  yes
Wheat Free:  yes
200 Calories or Under:  yes

Notice:  Be sure to check with your doctor and nutritionist about the safety of any eating plan for you.  Also, check ingredients as different brands and products may have different ingredients or have changed them since this post.  Some calories are estimates based on packaging.  

Breakfast: German Fitness Bread Toast

200 Calorie Meals:

German vollkornbrot (whole grain bread) is marketed here often under the name Fitness Bread by Mestemacher and other makers.  Aldi for instance sells several versions of the bread.  You will need to check the ingredients in the version you find, but it is usually made of 100% rye.  Thus, it is an ideal bread for individuals avoiding wheat and wheat products.

I also recommend Bonne Maman brand preserves.  Made in France, this brand has no high fructose corn syrup but instead uses sugar.

• Black Coffee:  5 calories
• German Fitness Bread, whole rye:  137 calories per slice
• Unsalted Butter:  11 calories for a 1" x 1/3" high pat
• Bonne Maman Wild Blueberry Preserves:  25 calories for 1/2 teaspoon

TOTAL:  178 calories

DIETS:
Diabetic:  yes
Gluten Free:  no, though rye bread has less gluten than wheat
Nightshade Family Free:  yes
Paleo:  no
SugarBusters:  no
Sugar Free:  no
Vegan:  no
Vegetarian:  yes
Wheat Free:  yes
200 Calories or Under:  yes

Notice:  Be sure to check with your doctor and nutritionist about the safety of any eating plan for you.  Also, check ingredients as different brands and products may have different ingredients or have changed them since this post.  Some calories are estimates based on packaging.  

Cebollas Encurtidas (Pickled Onions)

Photo courtesy of Belly of Ecuador

Cebollas Encurtidas are a wonderful Latin American side dish used as a condiment with pork and other dishes.  They add both color and a sweet, tangy addition to many different meals.

It is surprising I like these wonderful morsels of onion.  While I love caramelized and other thoroughly cooked onions, I pretty much hate raw onions.  Cebollas Encurtidas, however, are more like an onion pickle.  

These onions are a common side dish in many Mexican and other Latin American restaurants.  I began making my own when I found it difficult to find any commercial brands in local Latino groceries.  I believe most people just make this dish at home.  They are easy to make, and you can find a number of different recipes online.  After some experimentation, here is my own variety that I have come to love:

• 3 red onions
• 1 c lime juice
• 1 c water
• 1 c red wine vinegar
• ¼ tsp cloves, ground
• ½ tsp salt
• ½ tsp pepper

Slice the onions horizontally into rings.  Put into a bowl and salt.  

Bring the water and vinegar mixture to a boil.  

While the vinegar is heating, move the salted onions to a bowl with the lime juice.  Add the cloves and pepper.  

Pour the vinegar/water mixture over the onions.  Let them set for 2-3 hours until they turn pink.  

Refrigerate and eat within 2 weeks or so.

DIETS:
Diabetic:  yes
Gluten Free:  yes
Nightshade Family Free:  yes
Paleo:  yes
SugarBusters:  yes
Sugar Free:  yes
Vegan:  yes
Vegetarian:  yes
Wheat Free:  yes

Notice:  Be sure to check with your doctor and nutritionist about the safety of any eating plan for you.  Also, check ingredients as different brands and products may have different ingredients or have changed them since this post.  Some calories are estimates based on packaging.  

Black Bean Soup

The other night Nathan had a dish at a new Latin fusion restaurant served over a thick, delicious black bean soup.  I've craved it since and decided to try to create my own.  The result is quite tasty if I say so myself:

• 2 cans black beans (I used Goya brand.)
• 2 pints of chicken stock (I used Costco brand.)
• 1 Tablespoon ground cumin
• 3 small red onions
• 1 teaspoon garlic
• 1/4 cup olive oil

Saute the onions and garlic in the oil until the onions are nicely translucent and cooked.

Drain the black beans and rinse with cold water.  

Add the beans, chicken stock, and cumin.

Cook on medium for about 20 minutes to reduce the liquid by about a third.  

Either mash some of the beans into a soupier texture in the pot or remove a portion of the mixture and puree with a blender.  Then put the puree back in the pot.  Simmer on low until you are ready to taste the deliciousness!

DIETS:
Diabetic:  yes
Gluten Free:  yes
Mediterranean:  yes
Nightshade Family Free:  yes
Paleo:  yes
SugarBusters:  yes
Sugar Free:  yes
Vegan:  yes* (substitute vegetable stock for the chicken stock)
Vegetarian:  yes* (substitute vegetable stock for the chicken stock)
Wheat Free:  yes
200 Calories or Under:  yes* (up to a cup of soup)

Notice:  Be sure to check with your doctor and nutritionist about the safety of any eating plan for you.  Also, check ingredients as different brands and products may have different ingredients or have changed them since this post.  Some calories are estimates based on packaging.  

Ropa Vieja

Since this is Latina Week, I wanted to repost my take on the Cuban specialty, ropa vieja.

I do not know the calories in a serving of this delicious slow cooker recipe, but it is compliant with those eating a gluten free, SugarBusters, diabetic, or Paleo eating plan.

Ropa Vieja -old clothes in Spanish- makes for a delicious dinner.  This traditional Cuban dish gets its name from the resemblance of the strips of succulent pork and peppers to strips of old clothes cut into rags.

1. Combine in a slow cooker set to 4 hours (high)...or slower, longer if you wish:
• a pork roast
• 1 Tablespoon dried oregano
• 1 Tablespoon cumin powder
• 5-7 bay leaves
• 8-10 green olives with pimientos
• 1 teaspoon diced garlic
• 2 large onions, cut into slices or diced
• 4 green/red/yellow peppers, cored, sliced and cleaned of seeds
• 1 can diced tomatoes or fresh tomatoes diced
• 2 stalks of celery cut into 1 inch lengths
• 3 carrots peeled and cut into 1 inch lengths
• 1/4 teaspoon salt (you can salt to taste more when serving)
• 1/4 teaspoon pepper
• a dozen grapes (optional, adds a yummy hint of sweetness)
2. Enjoy by itself or serve over diced, roasted cauliflower as a rice substitution.  The traditional dish is served over rice, but the cauliflower is an improvement in my book for flavor.

This dish improves its flavor after resting awhile in the refrigerator.  Thus, it makes for great leftovers and savory lunches warmed up in the office microwave.

DIETS:
Diabetic:  yes
Gluten Free:  yes
Nightshade Family Free:  no
Paleo:  yes
SugarBusters:  yes
Sugar Free:  yes
Vegan:  no
Vegetarian:  yes
Wheat Free:  yes
200 Calories or Under:  yes (especially if you do not eat the olives)

Notice:  Be sure to check with your doctor and nutritionist about the safety of any eating plan for you.  Also, check ingredients as different brands and products may have different ingredients or have changed them since this post.  Some calories are estimates based on packaging.  

Posole Stew

Chimayo, New Mexico

I discovered how to make posole stew while living in Medanales, NM, in the summer of 2011.  Posole or pozole is the Spanish word for hominy.  In New Mexico posole stew is traditionally prepared at New Years with the leftover Christmas ham.  In Lexington, KY, Mexican restaurants usually serve pozole only on weekends, and it consists of a similar but much spicier soup made with pork and ground red chile paste rather than with green chiles.  This is my favorite soup.

• 1 Tsp oil
• 1 large onion
• 1 quart chicken or vegetable broth
• 1 can hominy, drained
• 1 large can chopped green chiles (or better fresh roasted chiles)
• 1 cup diced cooked ham
• 1 Tsp oregano
• 1 clove garlic

Sauté the onion in the oil in a large pan.  

When the onions are caramelized or translucent (depending upon your taste), add the broth, hominy, chiles, ham, oregano, and garlic.  Bring to boil.  

Reduce the heat and simmer for 20 minutes.  

This dish often tastes better the next day after it has set and seasoned a bit in the refrigerator.

A small bowl of posole -especially if with limited amounts of hominy- can make for a 200 calorie lunch or dinner.  One cup of hominy has 119 calories by itself.  

DIETS:
Diabetic:  yes
Gluten Free:  yes
Nightshade Family Free:  yes* (but only if you leave out the green chiles)
Paleo:  yes* (but only if you leave out the main ingredient, hominy)
SugarBusters:  yes
Sugar Free:  yes
Vegan:  yes* (but only if you use vegetable broth and leave out the ham)
Vegetarian:  yes* (but only if you use vegetable broth and leave out the ham)
Wheat Free:  yes
200 Calories or Under:  yes

Notice:  Be sure to check with your doctor and nutritionist about the safety of any eating plan for you.  Also, check ingredients as different brands and products may have different ingredients or have changed them since this post.  Some calories are estimates based on packaging.  

Ode to the Pumpkin Seed

Photo courtesy of BradBeattie

One of my latest food obsessions are pumpkin seeds.  This obsession began at a recent pumpkin carving party at my friends Bernadette and Anna's house.  They roasted the fresh seeds from the pumpkins for about an hour with a splash of soy sauce on them.  Delicious, salty, and crunchy!

I had never realized you can eat the entire green, inner seed and outer white casing.  They offer a very satisfying texture and crunch.




Semillas tostada de calabaza, or roasted pumpkin seeds, are a popular Mexican snack.  If you want to try some pumpkin seeds and your regular grocery store does not carry them, check out your local Mexican specialty grocery store.

• Fresh, clean, raw pumpkin seeds
• Soy sauce or Bragg's Amino Acids
• Some oil (in a bottle or spray oil)

Pre-heat your oven to 300 F.

Spread out your pumpkin seeds as a single layer on a shallow baking sheet pan.  Coat with oil.  Add a light coating of soy sauce, Bragg's Amino Acids or simply salt.

Bake for 45 minutes to one hour while stirring the seeds occasionally.  

Enjoy!

Options:  You can also add other seasonings when roasting such as cayenne pepper, black pepper, or rosemary.

Caution:  1/3 cup of roasted, salted pumpkin seeds have 160 calories, so they are nutritious but fairly high calorie.  The  commercially roasted, salted version in grocery stores also is high in salt (about 49% of your recommended daily salt intake in only 1/3 cup).  Pumpkin seeds, however, are a rich source of manganese, zinc, magnesium, and tryptophan.  Folk medicine also says they kill and expel intestinal parasites so grab a bag and say goodbye to those tapeworms! ;)

DIETS:
Diabetic:  yes...actually some nutritionists recommend for diabetics for the mineral content
Gluten Free:  yes
Nightshade Family Free:  yes...pumpkin is in the gourd family, not Nightshade
Paleo:  yes
SugarBusters:  yes
Sugar Free:  yes
Vegan:  yes
Vegetarian:  yes
Wheat Free:  yes
200 Calories or Less:  yes...but no more than 1/3 cup

Notice:  Be sure to check with your doctor and nutritionist about the safety of any eating plan for you.  Also, check ingredients as different brands and products may have different ingredients or have changed them since this post.  Some calories are estimates based on packaging.  

Dulce de Leche

Photo Courtesy of Audinou

What better than a sweet treat whose preparation can cause bodily harm?  Now there is an incentive for the adventurous risk-taker.  ;)  Seriously, this is an interesting recipe my late friend Michael told me about. Michael once worked at a popular 1970s Lexington restaurant and bar called the Bungalow.  The chef and owner, John, was largely self-taught and this technique was one he used in the restaurant.

Dulce de Leche translates from Spanish as milk candy.  This recipe basically creates a delicious caramel.

• Take a can of sweetened condensed milk
• Remove the label and poke two holes in the top with a can opener
• Place the can in a pot and fill to near the top of the can with water
• Bring the water to a simmer
• Simmer the can for three hours being careful to make sure the water is kept filled to near the top of the can

After three hours of simmering, the sugar and milk in the sweetened condensed milk with transform into a thick caramel.  Longer simmering will make the dulce de leche firmer.

CAUTION:  Without the holes on the top of the can and care to keep the pot filled with water, the stove's heat can cause the can to explode!  Be careful.

Option:  You can also make dulce de leche the old fashioned way by slowly simmering milk and sugar for hours on the stove in a double boiler.  This technique require careful monitoring and stirring to keep the mixture from scalding, but the advantage is that you can add vanilla, cinnamon, or other flavors.

DIETS:
Diabetic:  no
Gluten Free:  yes
Nightshade Family Free:  yes
Paleo:  no
SugarBusters:  no
Sugar Free:  no
Vegan:  no
Vegetarian:  yes
Wheat Free:  yes
200 Calories or Less:  no

Notice:  Be sure to check with your doctor and nutritionist about the safety of any eating plan for you.  Also, check ingredients as different brands and products may have different ingredients or have changed them since this post.  Some calories are estimates based on packaging.  

Pico de Gallo Beans

Medanales, New Mexico

This simple dish can be served cold as a salad or heated as a side dish.  When my garden overflowed with tomatoes and green onions, I invented this dish after seeing similar dishes over the years.

• 1 can blackeyed peas
• 2-3 green onions, chopped
• 1 tomato, remove the seeds and juicy parts and then chop
• cilantro, chopped, add as much as you enjoy to your own particular taste
• salt & pepper

Combine and enjoy!

DIETS:
Diabetic:  yes
Gluten Free:  yes
Nightshade Family Free:  no (has tomatoes)
Paleo:  no (has beans)
SugarBusters:  yes
Sugar Free:  yes
Vegan:  yes
Vegetarian:  yes
Wheat Free:  yes
200 Calories or Less:  yes

Notice:  Be sure to check with your doctor and nutritionist about the safety of any eating plan for you.  Also, check ingredients as different brands and products may have different ingredients or have changed them since this post.  Some calories are estimates based on packaging.  

Latino Heritage Month

Angelina's Restaurant, Espanola, NM

To celebrate Latino Heritage Month -which begins today-this week and next I'm focusing on recipes from Mexico, other parts of Latin America, or dishes inspired by these cultures.  I love, love, love Mexican food.  Growing up in Arkansas, my mother would make tacos, and they were my favorite foods.  Later I came to enjoy many other dishes with Latin flavors from Cuba, New Mexico, Ecuador, Spain, etc.  This week I'm going to share some of these with you.