In this weekly series we have been discussing the benefits of a vegetarian diet including: global food crisis , animal rights, better health, frugal living, public health, food safety and the immense contribution of meat/livestock production to climate change/resource depletion
On the same amount of land needed to produce one kilo of meat, 200 kg of tomatoes or 160 kg of potatoes could be harvested in the same time span. [4] 40% of all rainforest in Central America has been cleared or burned down within the last 40 years, mainly to gain land for grazing and the cultivation of fodder.[5]
One could shower every day for a year with the same amount of water needed to produce one kilo of meat. [7]
Cattle breeding’s contribution to the greenhouse effect is about the same as that of all automobile traffic, if we take into consideration the clearing of forests for cattle and for fodder. [...] And the transformation of savannas into deserts, the erosion of mountain areas, the excessive need for water for cattle, and the gigantic energy requirement for keeping animals fattened are simply added reasons why we damage the environment further with each additional pound of beef.»[27]
I was inspired to create this series by former Beatle and vegetarian advocate Paul McCartney(Macca) who partnered with the Meatless Monday campaign to promote less consumption of meat. We not only discuss the many advantages of a less meat diet we also do some cooking, share recipes and listen to great Beatle/McCartney music!
My bag is packed, I'm ready to go. When the first opportunity arrives I will be on a plane(or boat) and head to Cuba. Having been raised in Florida, all my life I've heard about the tropical paradise which lies only 90 miles from the south of my state. I've felt deprived of the experience of seeing it's Spanish and Moorish inspired architecture, of hearing the rhythms of it's upbeat Latin music and tasting the flavors of it's unique Caribbean cuisine all first hand.
Since the Cuban Revolution in the 1950's and the resulting US embargo Cuba has been a model for sustainable farming. There is much that we could learn from their agrarian agriculture model.
The area of Florida where I was raised has a heavy Cuban influence. It's an area that attracted Cuban immigrants from as early as the seventeen hundreds to the mass immigration that occurred following the Communist Cuban Revolution in the late 1950's. The immigrants who had been mainly from the Cuban upper middle class, worked rapidly to start businesses, restaurants and to become a part of their communities.
What I enjoyed most about their proximity was the wonderful Cuban restaurants and how their cooking influenced the local cuisine. The ingredients were readily available so Cuban recipes became a part of the local mix of Southern, Jewish, Italian and Spanish cuisine. Today I will share some traditional Cuban recipes and some in which I've used some of the traditional ingredients but in a healthy, meatless example.
AVOCADO PINEAPPLE SOUP with CHIPOTLE CREAMA
We've had some request for raw food recipes, so here's one. serves 4-6
4 Ripe Avocados, peeled and pit removed (use 4 Hass avocado or 2 Florida avocados)
2 generous cups fresh pineapple, cubed
Juice of 1/2 Lime (about 2 tablespoons)
1/2 Teaspoon of Salt
1/2 Teaspoon of Cumin
1/2 Cup Heavy Cream (optional for vegan)
1 Teaspoon Chipotle de adobe, minced fine (found in ethnic isle in small can)
1/4 Cup Pepitas (pumpkin seeds), toasted
If the pepitas you have purchased are raw, bake them in an oven at 350 degrees on a cookie sheet or aluminum foil until toasted, about 4 to 6 minutes. Set aside to cool.
Add the avocado, pineapple, lime juice, cumin, and salt into a food processor and blend until very smooth. If the soup is too thick, add some cold water until it is has the consistency of tomato soup. Transfer the soup to another container, tightly cover, and chill until very cold.
In a small bowl, mix the chipotle with the heavy cream if using. Add more or less chipotle depending on how spicy you like it. If you don't like chipotle, you can also use plain cream and it will taste just fine.
Pour the soup into serving bowls. Drizzle or swirl one tablespoon of the chipotle cream over the top of the soup. Sprinkle pepitas over the top and serve.
NOTE: you can add protein by including 12 oz. of soft silken tofu to the processor. It thickens the soup but does not influence the taste. If you do add the tofu you may add a little more lime juice, salt and cumin to taste.
CUBAN BLACK BEANS
You can't have a diary about Cuban food without including black beans. This is my favorite recipe for black beans which was given to me by a friend whose grandmother brought the recipe with her when she immigrated from Cuba.
1 lb. black beans
9 cups water
1/2 green pepper, diced
1/4 cup olive oil
1-2 onions, diced
3 cloves garlic minced
1/2 green pepper cut in strips
2 tsp. salt
fresh ground pepper
1/4 to 1/2 tsp. dried oregano
2 bay leaves
1-2 tablespoons white vinegar to taste
2 tablespoons olive oil
1 tablespoon sugar
Soak beans overnight in enough cool water to cover beans. Next day, rinse beans and add water to equal 9 cups. Add 1/2 diced green pepper. Cook until the beans get soft about an hour.
Saute onions, green pepper strips, garlic, oregano and bay leaves in 1/4 cup olive oil until onions are soft but not brown. This is called a sofrito.
When the beans are soft to the touch, add the sofrito and salt and pepper to taste. Let it cook until you see it is getting thick. Then add sugar, vinegar and oil. Cook for another 15-30 minutes.
CILANTRO LIME RICE
perfect with the black beans above
3 cups water
juice of 1 lime
2 teaspoons kosher salt
2 cups long-grain white rice
3∕4 cup chopped cilantro
Bring the water, lime juice, and salt to a boil. Add the rice and return to a boil for 2 to 3 minutes. Reduce the heat to a simmer, cover, and cook for about 18 minutes, until all the water is absorbed. Fluff the rice with a fork and stir in the cilantro.
NOTE: Black Beans & Rice are best served with Maduros and a Tomato and Avocado Salad
MANGO and BLACK BEAN QUINOA SALAD
An updated super healthy take on black beans
double ingredients to serve 2-3 as entree
1/2 cup quinoa
1 cup water
1/4 cup orange juice
1/4 cup chopped fresh cilantro
2 tablespoons rice vinegar
2 teaspoons toasted sesame oil
1 teaspoon minced fresh ginger
1/8 teaspoon salt
Pinch of cayenne pepper
1 small mango, diced
1 small red bell pepper, diced
1 cup canned black beans, rinsed
2 scallions, thinly sliced
1. Toast quinoa in a small dry saucepan over medium heat, stirring often, until it crackles and becomes aromatic, 4 to 6 minutes. Transfer to a fine sieve and rinse thoroughly. Return the quinoa to the pot and add water. Bring to a simmer; reduce heat to maintain a simmer. Cover and cook until the quinoa is tender and the liquid has been absorbed, 15 to 20 minutes.
2. Meanwhile, whisk orange juice, cilantro, vinegar, oil, ginger, salt and cayenne in a medium bowl. Add mango, bell pepper, beans and scallions; toss to coat.
3. When the quinoa is finished cooking, add to the mango mixture and toss to combine.
CUBAN PICADILLO
Okay, I rarely use a faux meat product but I wanted to try this most traditional of Cuban recipes and I liked it. It tastes much like the original. serves 4-6
1 cup water
1/4 cup raisins
1 Tbsp olive oil
1 1/2 cup diced onion
1 green or red pepper, diced
1-2 jalapenos, seeded and diced
4 cloves garlic, minced
12 ounces frozen (meatless) soy crumbles
15 ounce can diced tomatoes, undrained
2 Tablespoons tomato paste
1/2 cup green olives, quartered
1 Tbsp liquid from olive jar
1 tsp ground cumin
2 tsp brown sugar
1/2 teaspoon cinnamon (optional but I like it)
salt to taste (I used about 1/2 tsp)
1) Heat water in microwave safe dish until boiling (2-3 minutes). Remove dish from microwave and place raisins in boiled water. Allow to soften in water for 15-20 minutes. Drain, reserving plumped raisins.
2) Heat oil over medium-high heat. Add onion, green pepper, and jalapenos. Saute until soft and slightly browned (about 5 minutes). Add minced garlic and saute until fragrant, about 30 seconds.
3) Add frozen soy crumbles, stirring frequently until thawed and well combined (about 2 minutes).
4) Reduce heat to medium. Add tomatoes, tomato paste, green olives, olive liquid, drained raisins, cumin, brown sugar, cinnamon and salt. Cook for 5 to 10 minutes, until heated through and the flavors have had a chance to meld, add a few tablespoons of water if needed. Serve over rice or as a filling in stuffed pepper or empanadas.
MANGO GINGER LIME COCONUT BREAD
This recipe adapted from Dorie Greenspan
3 large eggs (organic free-range)
3/4 cup flavourless oil, such as canola or safflower oil
2 1/2 cups all-purpose flour (or use 1 1/4 white 1 1/4 whole wheat)
1 1/2 cup light brown sugar (1 cup seems fine unless you have a sweet tooth! )
1 tsp baking powder
1 tsp baking soda
1 1/2 tsp ground ginger
1 tsp ground cinnamon
1/4 tsp salt
2 cups fresh mango, cubed
3/4 cup golden raisins – (I only put 1/2 cup because I didn’t want them overpowering mango)
grated zest of 1/2 a lime
1/2 cup, more or less, fine dessicated coconut – (no flakes!) – optional
Centre a rack in the oven and preheat the oven to 350° .
Butter an 8 1/2 x 4 1/2 inch loaf pan, dust the inside with flour and tap out the excess.
Put the pan on an insulated baking sheet or on two regular baking sheets stacked one on top of the other.
Whisk the eggs and oil together.
In a large bowl, whisk together the flour, sugar, baking powder, baking soda, spices and salt.
Rub the brown sugar between your palms into the bowl, breaking up any lumps, then stir it in.
Pour the wet ingredients over the dry, switch to sturdy rubber spatula or wooden spoon and mix until blended. The batter will be very thick (really more like a dough than a batter and not easily mixed, but persevere, it will soon come together.
Stir in the mango, raisins and zest.
Scrape the batter into the pan and smooth the top with a rubber spatula.
Bake the bread for 1 1/2 hours, or until it is golden brown and a thin knife inserted into the centre comes out clean. (If the bread looks as if it’s getting too brown as it bakes, cover it loosely with a foil tent.) Transfer the pan to a rack and cool 5 minutes before running a knife around the sides of the pan and unmold. Invert and cool to room temperature right side up on the rack.
* This bread tastes even better the next day. A night to allow the flavors of the fruit and spices to infuse gives the bread more aroma and body.
Storing: Wrapped in plastic wrap or stored in a air-tight container the bread will keep for 4-5 days at room temperature (and taste better each day!).
FLAN
2 to 3 cups sugar
8 eggs
1 teaspoon vanilla
4 cups whole milk
Preheat the oven to 325 degrees F.
Melt 2 cups sugar in saucepan over low heat and cook until golden brown, about 5 to 8 minutes. Watch the sugar carefully as it can burn quickly. Put the caramel into 8 custard cups to cover the bottom.
In mixing bowl add remaining sugar, eggs, and vanilla. Boil the milk, then slowly add to sugar egg mix whisking well. Strain through a fine strainer. Ladle the mixture into the caramel coated custard cups, filling 3/4 full. Put the filled cups into a water bath and cover. Cook for about 35 to 40 minutes. Check after 30 minutes. Cool to room temperature.
To serve, run a knife around the edges to loosen and invert onto plates.
"Band On The Run" Paul McCartney & Wings
"Cow" Linda McCartney
What have you all been cooking? Please share your recipes and fave Beatle/McCartney music here!