Vegan Update!

Vegan Update

Last night I went to The Dubliner in north Phoenix for Billy Brett’s wake.  I was chatting with Krystal Baker and she asked about my vegan pursuits!  

A little over a year ago I read, “The China Study.”  It changed the way I look at meat and dairy products.  I was so affected that I asked my wife if we could stop eating all animal products.  She agreed and I announced this on my blog.  We ate this way for three months.  In that time we both lost weight and felt better overall.  Sometime last summer we decided to ‘have a little fish.’   One thing led to another and soon we were eating meat and dairy again.

Meat and dairy are so convenient and we are great at cooking them.  In a short period if time the weight came back and we were feeling like before.  So we have once again decided to take a look at our diets.  In this pursuit we have been cutting down on dairy products.  First to go was milk in our coffee, next was cheese.  This was fairly easy but we have been using butter on our bread and toast.

The other day I was chatting with my old friend Bill Payne and he mentioned Coconut oil in place of butter.  This is great and no it’s not as delicious as butter, but it’s nice and helps us reach our goal of no dairy.  It’s also great for you.  We have also instituted a 80/20 rule of 80 percent vegetables to 20 percent protein.  And the weight is coming off and we’re starting to feel better.

So Krystal there is the update.  If you live in the Phoenix area go check out The Waters (Krystal and her husband Sturgis) they are great musicians and old friends!

Oven Roasted Broccoli and Cauliflower

Oven Roasted Broccoli and Cauliflower

This easy recipe is unbelievable!  I find myself craving Oven Roasted Broccoli and Cauliflower.  You can toss in what ever vegetables you have in the fridge!

Drizzle a little Olive oil over the broccoli and cauliflower Kosher, salt and black pepper to taste and toss well.  Bake, on a sheet pan, for 35 - 45 minutes at 400f.  It should look crunchy and a little dried out, but trust me it's delicious.

Summer Vegetable Salad

Summer Vegetable Salad

Well the garden is coming in.  I thought I'd post this great recipe from our TV show, The Sonoran Grill.  It's delicious, easy to make, light and unexpected! 

1 LB New potatoes, quartered

1/2 LB Sugar snap peas, trimmed

1/2 LB Green beans, cut into 2" pieces

1/2 LB Carrots, cut diagonally into 2" pieces

1/3 C Sauvignon Blanc wine

1 C Fennel, julienne (reserve the fronds)

1 Red onion, thinly sliced

3 TBL Balsamic vinegar

1/2 C Black olives, pitted

1 PT Cherry tomatoes

2 TBL Fennel fronds, chopped

1/4 C Italian parsley, chopped

Salt and pepper to taste

1. Separately steam the potatoes and carrots and the beans and sugar snap peas until tender and place them in a large bowl.  Pour in the Sauvignon Blanc and toss gently.

2. Add the onion and julienne fennel then sprinkle with the vinegar and toss gently.  Add the tomatoes, olives, fennel fronds, and parsley.

3. Salt and pepper to taste.  Toss gently and serve.

Minted carrot salad w/ lemon vinaigrette

Minted carrot salad w/ lemon vinaigrette

This easy salad is fantastic!

2T fresh lemon juice

2t olive oil

1t brown sugar

4 lg carrots shredded

1 c golden raisins

3Tchopped fresh mint

Whisk lemon, oil and sugar together.  Toss carrots, raisins in a non reactive bowl.  Drizzle carrot mixture with dressing and if time allows let stand 30 mnutes.

Grilling Vegetables and Basic Vinaigrette

Grilling Vegetables is easy.  The problem is, the moister content of vegetables is too low so they burn before they can become fully cooked.  The answer is, to make a basic vinaigrette and to toss the vegetables in the vinaigrette before grilling. 

Basic vinaigrette

½ cup Extra Virgin Olive oil

Juice of ½ fresh lemon

3-5 cloves garlic, smashed

Pinch of crushed red chile

1 tsp. dark brown sugar (optional)

1 tsp. Dijon mustard

kosher salt and fresh ground black pepper to taste

Whisk it all together and toss the vegetables well before grilling.

Just keep a few things in mind hard vegetables like winter squash, beets or carrots take about twenty minutes to become soft enough to eat so start them first and when they start to soften add the other vegetables.  Secondly the oil in the vinaigrette will flare up so keep an eye on the vegetables while they are directly over the fire.  Once they are browned or grill marked to your liking, move them away from the direct heat. Please send any thoughts, comments or questions and I’ll answer ASAP.  I hope you enjoy these posts and please share them with your family, friends and online social networks.

Warmly,

Mad Coyote Joe

Grill-Roasted Babaganouj

Grill-Roasted Babaganouj

By roasting this in your grill, you get the light smoky flavor of barbecues of the past.

2 Medium eggplants
1/2 C Tahini
4 CLOVES Garlic, minced fine
1/2 BUNCH Italian parsley, rinsed and chopped fine
Juice of 1 large lemon
3 Scallions, chopped fine
2 TSP Kosher salt
1 TSP Fresh-ground black pepper
1 TBL Extra virgin olive oil

1. Light the grill and turn one burner on medium. Adjust heat until temperature reaches 400 degrees.
2. Cut stems off the eggplant and pierce the skin in several places with a fork. Place the eggplant in an oven-safe baking dish and slow roast in grill over indirect heat for 45 minutes, or until the eggplant has wilted and they are totally soft.
3. Remove from grill and allow to cool. Separate the peel from the insides. In a mixing bowl, mash the insides well and stir in the Tahini, garlic, parsley, lemon juice, scallions, salt, and pepper.
4. Place in the refrigerator and chill well. Drizzle with a good olive oil before serving.

Tabouli Salad with Cucumber Yogurt Sauce

Tabouli Salad with Cucumber Yogurt Sauce
Tabouli is perfect for those days when it's just too hot for a big meal.  Add a few pita bread, a little feta cheese, some good, Kalamata olives and our Cucumber Yogurt sauce and you've got a great, light Middle Eastern meal on your hands.  Add grill roasted lamb and it's a feast!

    Tabouli salad
1 C Bulghar wheat, dry
1-1/2 C Water, boiling
1-1/2 TSP Kosher salt
    Dressing
1/4 C Olive oil, extra virgin
1/4 C Lemon juice, fresh-squeezed
1 TBL Lime juice, fresh-squeezed
2 CLOVES Garlic, finely minced
1/2 TSP Mint, dried
    Finish
1 C Plum tomatoes, diced
1 C English cucumber, diced
1/2 C Scallions, chopped fine
1 BUNCH Italian parsley, chopped fine
2 TSP Kosher salt
  Fresh ground black pepper, to taste
    Cucumber yogurt sauce
1-1/2 C English cucumber, peeled
1/2 PINT Sour cream
1/2 PINT Yogurt
2 CLOVES Garlic, minced fine
1 TBL Mint, dried

   Salad
1. Pour the bulghar into a mixing bowl, then add the salt and pour in the boiling water.
2. Cover with plastic and let soak for 30 minutes.
3. Whisk dressing together and stir into the bulghur.
4. Allow flavors to blend in the refrigerator for three hours.
5. Carefully stir in finishing ingredients.
6. Taste to correct seasoning.
   Sauce
1. Shred cucumber with a cheese grater.
2. Combine all ingredients and allow to chill in the refrigerator for a few hours before serving.

Pomodoro Cruda made with Orange Vine-ripened Tomatoes on Angel Hair Pasta

Pomodoro Cruda made with Orange Vine-ripened Tomatoes on Angel Hair Pasta

This one of my all time favorite dishes when the garden is if full production.  A little crisp cold white wine, a little Pomodoro and someone you love…. life is good!

3 C Vine-ripened, orange tomatoes (any vine ripened tomato will also work well)

1/2 C Extra virgin olive oil

2 CLOVES Garlic, pressed

1 TSP Crushed red pepper

20 Fresh basil leaves with buds, torn, not chopped

2 TSP Fresh ground Parmigiano Reggiano cheese

Salt and fresh ground pepper, to taste

1 LB Angel hair pasta

1. Cut tomatoes in half (If using red tomatoes, scrape out seeds).  Remove core and chop into about 1/2" chunks.

2. Toss all ingredients except the pasta.  Cover, refrigerate and let stand for 30 minutes for flavors to blend.

3. Cook the pasta, drain, add a little olive oil and toss.

4. While pasta is still warm, divide between 4-6 plates (depending on appetite) and top with the cold pomodoro sauce.  Offer more Parmigiano Reggiano at table.

Garden Update

Well the garden is in, but I still need to get the cucumbers, asparagus and sunflowers!

My sweetie and business partner Chef Kathy got this nice, little, sign a few years back!

Zucchini

Marigolds to please the eye and fight the bugs!

Blackberries in honor of my sainted grandmother Rose, who made the world's best Blackberry Cobbler.

New Garden

Well the new garden is ready for plants.  It's 20 ft by 6 ft.  We are going to plant Tomatoes, Chiles, Zucchini, Basil, Thyme, Oregano, Rosemary, Lettuce, Artichokes, Cucumbers, Eggplant, Marigolds, and Sweet Alyssum.  My sister Suzie reminded me to pit a few teaspoons of Epsom salts under each tomato to encourage root growth thus creating a larger plant

Sauteed Broccoli Raab

Sauteed Broccoli Raab.  One of the best things to come from the garden.  Perfect for an elegant night of fine dining or just a light supper!

Try this unusual vegetable. It's very popular in Italy.

2 LB Broccoli Raab, cleaned and trimmed
6 CLOVES Garlic (large), scored
1/4 C Extra virgin olive oil
1 TSP Crushed red chile
Salt and fresh-ground pepper

1. Some recipes require blanching the raab before sauteing to reduce bitterness; you may want to do it as a precaution.
2. Saute garlic, over medium heat, in olive oil until golden brown. Discard garlic and saute raab about 8 minutes, until crisp-tender.
3. Remove from heat, add red chili and season.

Toasted Sesame Spinach

Were getting our garden going.  There's nothing like fresh greens right out of the garden.  And fresh spinach in a salad, or on a sandwich, or lightly cooked is unbelievable.

Toasted Sesame Spinach

Try this delicious dish the next time your tossing a rib eye on the grill.  Remember, spinach reduces in volume dramatically when you cook it.

1 Sprinkle of Japanese chile powder

Salt and pepper to taste

2 10 oz. bunches spinach, trimmed and washed

3 TBL White sesame seeds

2 TSP Dark sesame oil

1. Just before sautéing rinse the spinach well and placed it in a large pan with the water still clinging. Cover and cook on med-high for about 3 minutes, until the spinach just wilts. Place in a colander and allow to cool enough to handle, but not until cold.

2. While the spinach is cooling toast the sesame seeds in a dry frying pan by shaking back and forth over medium heat until they begin to change color and you smell that toasting smell. Immediately remove from heat.

3. Go back to the spinach and squeeze as much of the cooking liquid out of the spinach as is possible. Chop the spinach and stir in all other ingredients.

4. Serve immediately. Serves 4.

Calabacitas

Calabacitas

This is a Traditional Native American treat that is served both sides of the Mexican border. 

It’s so easy to make and the flavor is out of this world! Although shown here with a little sweet corn which is delicious, also try it with out, which has a more earthy flavor!

1/4 medium white onion, chopped fine

1 clove garlic, minced

2 Tbl. corn oil

1 medium tomato, chopped fine

1 Jalapeno chile, chopped fine or 1 roasted, peeled Poblano chile

4 medium zucchini (about 1 Lb.) chopped into 1/2 inch cubes

a pinch of Mexican oregano

salt to taste

Fry the onion and garlic over medium heat, in hot oil, until just translucent but not browned.  Add the tomato and jalapeno and continue frying for about 5 more minutes.  Add the zucchini, salt and cover.  Cook for 5 more minutes.  Remove lid and continue frying, stirring constantly, until excess juice in absorbed.

serves 6

Three Sisters Stew

Three Sisters Stew

The Native Americans living in the southwest have been eating a version of this hearty dish for centuries. It combines corn, beans, and squash creating a delicious source of protein and fiber. I serve this when friends that don’t eat meat come over.  Check your cupboard, refrigerator, and freezer before going out and buying ingredients.  Use any beans or squash in this recipe, it’s one of those dishes that you can substitute what ever you have on hand. 

1/2 TBL Extra virgin olive oil

1 White onion, sliced

2 Cloves Garlic, minced

1/2 Jalapeno chile, seeded and minced

1/2 Cup Chicken broth

2 Medium yellow summer squash, sliced

2 Medium zucchini, cut into 3/4" pieces (about 2 cups)

1/2 Butternut squash, peeled and cut into 3/4" pieces

1-1/2 Cup Green beans, cut into l" sections

1/2 Cup Frozen whole kernel corn

1/2 TSP Ground thyme

1 16-OZ Can Kidney beans, drained

Kosher salt & fresh-ground black pepper to taste

1. Over medium heat, in a medium-sized saucepan, sauté the onion, garlic and chili in the oil until soft and a little brown -- about 5 minutes.

2. Stir in all other ingredients. Reduce heat to low and simmer for 30-40 minutes, stirring often until squash is tender.

Serves 4

Simple Smushy Summer Salad

Simple Smushy Summer Salad

3 C Assorted Tomatoes ( you know little ones, big ones, in as many colors as possible)

3/4 C Kalamata Olives, with pits (yes you can use pitted, but you'll miss the fun and some of the texture)

1/2- 3/4 C Fresh Arugula Or Basil

    For the Dressing

2 TBL Red Wine Vinegar

1/3 C Extra Virgin Olive Oil

  Fresh Ground Black Pepper

1. If using salad tomatoes cut them up first.

2. If using only the little baby tomatoes no need to cut them.

3. Smash the tomatoes, in a large mixing bowl, until broken up but not pulp, with a mallet, large fork or potato masher.

4. Smash the olives on a cutting board with a rolling pin and remove the pits.  Toss in the mixing bowl.

5. Toss in arugula or basil.

6. Whisk together dressing and stir in just before serving.

7. Also great on cold angel hair pasta.

   Serves 4-6 as a salad

Tabouli Salad

Tabouli Salad

1 C Bulgar wheat, dry
1-1/2 C Boiling water
1-1/2 TSP Kosher salt
  Dressing
1/4 C Extra virgin olive oil
1/4 C Fresh-squeezed lemon juice
1 TBL Fresh-squeezed lime juice
2 CLOVES Garlic, finely minced
1/2 TSP Dried mint
  Finish
1 C Plum tomatoes, diced
1 C English cucumber, diced
1/2 C Scallions, chopped fine
1 BUNCH Italian parsley, chopped fine
2 TSP Kosher salt
Fresh ground black pepper to taste

1. Pour the Bulgar into a mixing bowl, add the salt and pour in the boiling water. Cover with plastic and let soak for 30 minutes.
2. Whisk dressing together and stir into the Bulgar. Allow flavors to blend in the refrigerator for 3 hours.
3. Carefully stir in finishing ingredients, taste and correct seasoning if needed.

Farmers Markets, Mesquite Roasted French Flat Beans and Band Names

Farmer's Markets, Mesquite Roasted French Flat Beans and Band Names

As I’ve mentioned I’m now playing with my high school ‘Rock band.’ We have been working on the name.  My first choice was ‘The Bovine Blues Band.’  Steve, our drummer, had issues with this, as he is single and felt this would drive potential companions away. 

After some thought, I decided to go have breakfast with Steve to discuss this matter.  We met at the ‘Farmhouse Restaurant 228 N Gilbert Rd, Gilbert, Az. · (480) 926-0676.  If you live within 20 miles of the Farmhouse you know about it, as it has the best breakfast in that part of the valley. 

So Steve and I had a great breakfast but still wanted to chat a bit.  All the tables were full and the line was down the walk out front (as it always is on weekend mornings), so we decided to walk around Gilbert a bit. 

Gilbert is my second favorite small town in the Phoenix metroplex, Cave Creek being where my heart resides. 

As luck would have it the Gilbert Farmers Market was in full swing… wow, food, music, crafts, art, lotions, potions, local coffee, and produce… fantastic produce, one of the best ‘Farmer’s markets, in the valley.

This reminded me, that as food people we have an obligation to foster local small farm efforts especially organics. Local Farmer's Markets are a great way to do this and have a good time.
By the way, yes organics are better; just try organic lettuce next to the lettuce from Mexico or China.  The organic tastes much sweeter and cleaner.

The Pike Street Farmer's Market has been thriving in Seattle for  decades!

We always stop by the Pike Street market for fresh fish.  They'll pack it for the flight home.

So I bought some baby beets, yellow tomatoes, and some beautiful French Flat beans.

As I wanted to get the most out of this beautiful produce I decided to grill the beans.

Mesquite Roasted French Flat Beans

1 Lb. French Flat Beans

2 Tbl. good olive oil

2 cloves, minced garlic

A pinch of crushed red chile

A squeeze of fresh lemon juice

Fresh ground black pepper to taste

Kosher salt to taste

Whisk the oil, garlic, red chile, and lemon juice together.  Toss the beans in the dressing and sprinkle with the salt and pepper.  Toss again.  Grill roast with mesquite charcoal, until just tender and don’t be afraid to let them char a little!

Oh.. the band name… Rooster!

Tabouli Salad with Cucumber Yogurt Sauce and Grill-roasted Babaganouj

I went to coffee this morning, as usual I sat out front of The Cave Creek Coffee co and chatted with a few neighbors and friends. I had a light jacket on and after a few moments I was getting very warm. It's that time of year again, when we go from keeping warm to keeping cool. Here in the Sonoran desert where we see summer temperatures in the 110-120f range, that's an art form. It means getting up early if you need to do anything in the yard, taking it easy during the midday heat and eating light.

When it comes to recipes dealing with lighter fare, I like to look to the regions of the world that have been dealing with living in the heat for centuries. There are many to choose from, but today let's look to the middle east and one of my favorites dishes tabouli. Good tabouli, served with Grill-roasted Babaganouj, a selection of olives, a pita bread and cucumber yogurt sauce is exactly what you're looking for when eating in the heat. It both refreshes and satisfies you without filling you up. If you must add meat think grilled lamb!

Tabouli Salad with Cucumber Yogurt Sauce

Tabouli salad:

1 C Bulghar wheat, dry

1-1/2 C Water, boiling

1-1/2 TSP Kosher salt

Dressing:

1/4 C Olive oil, extra virgin

1/4 C Lemon juice, fresh-squeezed

1 TBL Lime juice, fresh-squeezed

2 CLOVES Garlic, finely minced

1/2 TSP Mint, dried

Finish

1 C Plum tomatoes, diced

1 C English cucumber, diced

1/2 C Scallions, chopped fine

1 BUNCH Italian parsley, chopped fine

2 TSP Kosher salt

Fresh ground black pepper, to taste

Cucumber Yogurt Sauce:

1-1/2 C English cucumber, peeled

1/2 PINT Sour cream

1/2 PINT Yogurt

2 CLOVES Garlic, minced fine

1 TBL Mint, dried

Salad:

1. Pour the bulghar into a mixing bowl, then add the salt and pour in the boiling water.

2. Cover with plastic and let soak for 30 minutes.

3. Whisk dressing together and stir into the bulghur.

4. Allow flavors to blend in the refridgerator for three hours.

5. Carefully stir in finishing ingredients.

6. Taste to correct seasoning.

Sauce:

1. Shred cucumber with a cheese grater.

2. Combine all ingredients and allow to chill in the refrigerator for a few hours before serving.

Grill-roasted Babaganouj:

By roasting this in your grill, you get the light smoky flavor of barbecues of the past.

2 Medium eggplants

1/2 C Tahini

4 CLOVES Garlic, minced fine

1/2 BUNCH Italian parsley, rinsed and chopped fine

Juice of 1 large lemon

3 Scallions, chopped fine

2 TSP Kosher salt

1 TSP Fresh-ground black pepper

1 TBL Extra virgin olive oil

1. Light the grill and turn one burner on medium. Adjust heat until temperature reaches 400 degrees.

2. Cut stems off the eggplant and pierce the skin in several places with a fork. Place the eggplant in an oven-safe baking dish and slow roast in grill over indirect heat for 45 minutes, or until the eggplant has wilted and they are totally soft.

3. Remove from grill and allow to cool. Separate the peel from the insides. In a mixing bowl, mash the insides well and stir in the Tahini, garlic, parsley, lemon juice, scallions, salt, and pepper.

4. Place in the refrigerator and chill well. Drizzle with a good olive oil before serving.

Mango Pickle from India

Subhorup Dasgupta

Is following this blog from India. He is an avid chile cook and food writer. He left a comment about our fire roasted chiles. This guy really knows his stuff, below is a recipe directly from his blog. Check him out and give this delicious recipe a try.

http://sitakirasoi.blogspot.com/

Here is the recipe

For 2 kg mangoes (made into 1/2 inch cubes including the hard inner core, wiped clean and dry with a damp cloth)
You will need:
The mango pieces (dummies like me would need this ingredient listed out here)

Ginger - 200 g (make a paste separately)
Garlic - 200 g (make a paste separately)
Chili powder - 200 g (we used Three Mangoes brand, which uses Warangal chilis)

Rock salt - 500 g
Turmeric powder - 1/2 tsp
Powdered Cumin or Jeera -1 tsp (freshly roasted and ground into a powder)

Fenugreek or Methi seed powder - 1 tsp
Sesame or Gingelly Oil - 500 ml
Whole cumin seeds - 1 tsp
Mustard seeds - 1tsp
Whole fenugreek or methi seeds - 1/2 tsp
Preparation:
1. Heat the oil and when smoking, add whole cumin and mustard. Allow to sizzle and brown. Add whole methi seeds and immediately take it off the heat and allow the mix to cool down to room temperature.

2. Once cool to touch, add chili powder, salt, ginger paste, garlic paste, cumin powder, methi powder, and turmeric powder.

3. Mix well and then add mangoes, mix again, and transfer them into a glass jar.

You may want to add 20 to 50 cloves of garlic into this at the end of the process, or even a day or two later, if you are a garlic addict like me.

Make sure that all jars, spoons, ladles, mango pieces are totally dry, since any water that sneaks into the pickle will decimate its shelf life as well as taste going forward.

Keep a weekend free for this, it takes an entire day to prepare, in addition to time for procuring the ingredients and getting them ready. You will also want to catch some rest once you are done, not easy if you have to get to work the next morning.

Even though this is a pickle, and takes a while (about a week) to get there, do not forget to taste the fresh pickle with the very first meal after you have made it. It makes all the effort seem worth it.

This is what our pickle looked like a week later. Do let us know what you think in the comments.