Berries, as in Wheat

Lately I’ve been reading up on wheat berries and have learned I need and want these powerhouses in my morning muesli and more…

According to Livestrong.com, “Wheat berries are rich in vitamins B1 and B3; and the minerals magnesium, phosphorus, copper, manganese and selenium.” What that means is they are valuable to overall body care, i.e., nervous system metabolism, blood pressure, cardiovascular and blood formation, bones, you name it.

wheat berries grain

There are different types of wheat berries, too: hard and soft berries, which grow at different times of the year and serve different purposes. Lest we get too far into the weeds, suffice to say, I settled on hard or red wheat berries.

Since wheat berries can take 60 minutes or longer on the stove top, I knew this was a job for the Instant Pot. With the pot loaded and ready to go, I’ve learned it’s much faster to bring it all to a boil before proceeding. It’s then a simple matter of setting the timer to 35 minutes with a 10 minute natural release and walking away. It’s sooo nice to let the pressure cooker work its magic and return to a generous 3 cups of plump chewy kernels.

Med wheat berry plate

In that amount of time I was able to establish a plan for my Mediterranean wheat berry salad. I channeled my pending tiny summer garden, still on the horizon—one with the usual crop of tomatoes, cucumbers, peppers, green onions, plenty of flowers and herbs. Ahhh, I can’t wait!

Altogether the vegetables’ earthy flavors harmonize and blend well with the hearty wheat berry kernels while accents of Kalamata olives, feta or paneer cheese, and lemon do their part to brighten and shine. The salad holds incredibly well and is equally good chilled or at room temperature. It’s an ideal side for grilling and outdoor dining.

Mediterranean Wheat Berry Salad

  • 1½ cups cooked wheat berries
  • ¾ cup garbanzo beans, rinse & drain
  • ½ cup baby tomatoes, halve
  • ½ cucumber, seed, chop
  • ⅓ cup mixed baby peppers, seed, chop
  • ½ cup parsley, chop
  • ⅓ cup green onions, chop
  • 1/3 cup lemon juice
  • 1/3 cup olive oil
  • 1 clove garlic, crush, mince
  • sea salt and freshly ground pepper

Accompaniments: Fresh spinach leaves, Kalamata olives, feta or paneer cheese, parsley, lemon slices

For dressing, combine lemon juice, evoo, garlic, salt and pepper in a small bowl, adjust seasoning it should be lemony.

For salad, place the wheat berries through green onions in a medium bowl, sprinkle with salt and pepper and toss. Drizzle half the dressing over the salad and toss to lightly coat, add more as needed.

Refrigerate several hours or overnight. Adjust seasoning, add dressing as needed. Serve chilled or room temperature. To serve, pile on a spinach lined plate, garnish with olives, parsley and squeeze lemon juice over the top. Serves 4 or more.

Variations: substitute 1-1/2 cup prepared couscous or bulgur wheat. Add 2 Tbsp or more mint, finely chopped and/or 1 tsp grated lemon. To the dressing add 1/8 tsp cumin, 1/4 tsp red pepper flakes.

Mirror, Mirror on the Wall…

Anyone familiar with this site knows that homemade pizza is one of my favorite indulgences.  I tend to think of it toward the end of the week—with the unrealistic plan of enjoying leftovers on the weekend. That so rarely happens.

The pupose of today’s post is is to eliminate my on-going irritation concerning the whereabouts of my current pizza dough recipe. More exact, I tend to misplace or lose track of my latest pizza-dough-du-jour because it regularly changes. It’s a mirror of my life: as my life evolves, so goes my pizza dough.

Lately, I’m making a dough that uses instant yeast. It is brilliant because it requires no advance proofing of yeast in warm water, thus eliminating 10 to 15 minutes lead time.  The instant yeast is combined with the dry ingredients and blended with hot water (120 to 130 degrees). The dough is briefly mixed, then given a quick knead to get the gluten going, and left to rest for only 10 minutes—opposed to the usual 30 to 60 minute rise.

pizza dough ball (1)
Ten minute pizza dough

The longer traditional yeast development is regarded essential for optimum rise, texture, and flavor.  However, this dough has fine flavor; it is quick, malleable and can be patted out quite thin, all for which I give high marks. I like to keep the flour at least 50% all-purpose or bread flour, then fill in the remainder with whole wheat, semolina, a bit of flax meal, or other fun flours.

When I have my act together I prefer to pre-bake the crust for 8 to 10 minutes, which moves past the ‘fussing with dough’ phase and wards off potential sogginess.

pizza crust
Pre-baked crust: a blank canvas

Pizza is ready when I am.

Either way, then it’s a simple matter of gathering toppings and baking it all off in a hot oven for 15 or 20 minutes. In the throes of a busy week this dough wins hands down.

Here is my current Quick and Easy Pizza Dough, ready for topping.

Quick and Easy Pizza Dough

Ingredients

  • 1½ – 2 cups all-purpose flour
  • 2 teaspoons instant yeast
  • 1 teaspoon sugar
  • 3/4 teaspoon salt
  • 3/4 cup warm water (120-130 degrees F)
  • 2 teaspoons olive oil

Instructions

  1. In a medium bowl, mix together 1 cup of the flour, yeast, sugar, and salt. Add the hot water and olive oil and stir to combine with spatula.
  2. Continue adding the flour until the dough just clears the sides of the bowl. In bowl or on a floured surface, knead for about three minutes, until the dough is soft and slightly sticky without leaving a lot of residue on your fingers.
  3. Let the dough rest in the bowl for 10 minutes, lightly covered with a towel.
  4. While the dough rests, preheat the oven to 400-425 degrees F. Well oil a pizza pan or baking sheet.  With floured hands pat the dough into the pizza pan. Add sauce and toppings of choice and bake in lower third of oven for 15-20 minutes, until center is bubbly and crust is golden brown.    Yield: 1 large or 2 medium

To pre-bake the crust: Well-oil 1-2 pizza pans. With floured hands, pat the dough into a large pan, or divide the dough in half and pat with floured hands into two oiled medium pans. Bake at 400-425 degree oven until firmly set but not colored, 8 to 10 minutes. Let cool on rack or store lightly wrapped until needed. A well-sealed crust can be frozen up to a month.

Honey Spiced Cakes

If you are a fan of pain d’epices, the classic French sweet bread made with honey and spice, then here’s a version that will make your head spin. Part of the appeal of the pain d’epices loaf is that it is designed to improve with age. However, once you’ve had a bite of one, it’s unlikely that will ever happen.

These smaller, personal sized cakes receive their distinct identity from an enticing blend of spices featuring aniseed and compounded with rye flour.  The healthy dose of honey adds enough richness and moisture to make it hard to believe they contain not a whit of butter or oil.

This particular Spanish twist comes by way of David Lebovitz and his great blog of the same name.  The cakes are one of a fascinating collection from  Chef Daniel Olivella in his new cookbook, Catalan Food: Culture and Flavors from the Mediterranean.  Olivella, born in Spain, shares his grandmother’s thrifty sweet cakes originally made with stale bread saturated in red wine. Daniel now lives in Austin, Texas where he operates Barlata Tapas Bar.

Rather than red wine syrup, David chose to roll his variation in sugar and then dip the tops in a cider syrup.  I passed on all that, since mine were plenty moist and sweet from the honey.   I also used smaller silicone molds, which hold about ¼ cup when filled, and less than a standard muffin cup.

For a final touch of sparkle,  I lightly dipped the baby cake tops in turbinado sugar crystals—and called it good!

Honey Spiced Cakes

Inspired by David Lebovitz’s adaptation of Daniel Olivella’s version in Catalan Food: Culture and Flavors from the Mediterranean.

Ingredients
For the cakes
1 cup honey
1/4 cup light brown sugar, packed
1 cup all-purpose flour
1 cup rye flour
2 1/2 teaspoons baking powder
2 1/2 teaspoons ground cinnamon
2 1/2 teaspoons ground ginger
1/2 teaspoon ground aniseed
1/2 teaspoon ground coriander
1/2 cup whole or low fat milk
2 large eggs, at room temperature
Optional syrup
1/2 cup sparkling apple cider, hard or non-alcoholic
1/2 cup, plus 1/4 cup granulated sugar
Finish variation:  1/3 cup turbinado sugar

Instructions

  1. To make the cakes, preheat the oven to 350ºF. Use small silicone cups or line a muffin tin with 12 cupcake liners.
  2. In a small bowl, whisk together the honey and brown sugar. If your honey is super thick, you may wish to warm it slightly before mixing.
  3. Sift together the all-purpose and rye flour with the baking powder, cinnamon, aniseed, nutmeg or ginger, and cloves, into a large bowl. Make a well in the center of the dry ingredients and add the milk and eggs, stirring until partially combined. Add the honey mixture and stir until everything is well-combined.
  4. Divide the batter into the cups; each should be about two-thirds full. Bake until the cakes are barely set in the center and the tops are lightly browned 25-30 minutes. Let cool completely.
  5. Prepare the optional syrup while the cakes are cooking and cooling: bring the cider and 1/2 cup granulated sugar to a boil in a small saucepan or skillet, stirring until the sugar is dissolved. Remove from heat and let cool to room temperature.
  6. To finish: put the remaining 1/4 cup sugar in a small bowl. Remove the cakes from the muffin cups and roll each in the sugar, coating the sides. Dip the tops of each cake in the syrup after you roll each one, and set them on a serving plate.
  7. Alternatively, simply dip the tops in turbinado sugar.

To serve:  Chef Olivella suggests serving with remaining syrup and a bit of crème fraiche, but as a snacking cake they are good on their own.  Store in airtight container at room temperature 4-5 days.  Yield:  about 12 cakes.

Let Them Eat Bread!

There was a time when the dinner roll was ubiquitous fare with evening meals throughout America. In the early half of the 20th century, most popular was the Parker House roll, that fluffy darling known for its addictive sweetness.  The cloverleaf roll and other flavorless knock-offs followed, and by the 70’s and 80’s the dinner roll had morphed into throw-away status, a mere place-holder for the most ravenous.

Before we knew it, our evening bread threatened to drift into obscurity.  For those conforming to diets and health regimens, the dinner roll was typically viewed as not worth the carb outlay and restaurateurs were forced to take a serious look at the role bread played on the plate. They recognized the value of bread: it bought time and was an affordable meal extender.  On the other side, diners’ palates were becoming more sophisticated. “Either give us something worth eating, or forget about it,” they demanded.

Enter the army of artisan breads. Apparently, the French knew what they were doing with their beloved baguette. It wasn’t long before delightfully innovative loaves had fully captured our attention and claimed a well-deserved place at the table. We made the turn from soft and fluffy dinner rolls to artfully crafted bread—worth eating every crunchy, chewy, tangy bite.

Me?  I’m somewhere in the middle. I enjoy a slice of crusty bread dipped in flavored olive oil. Currently on my counter?  I’ve got my own light, yeasty rolls cooling on a rack; they’re enriched with sweet potato, accented by fresh sage.

sweet potato rolls

Shades of Parker House rolls!  These slightly sweet copper-tinged beauties serve a dual purpose:  they are both nutritious and delicious.  The sweet potato provides a good hit of valuable nutrients like vitamins A, C, manganese, calcium and iron, plus it brings a touch of sweetness and adds fiber for the dough’s structure.

This particular recipe is actually reworked from a gluten-free one by Erin McKenna in her excellent cookbook, Bread & Butter.  In my version, the dough is quickly mixed by hand to bring the dry and wet ingredients together. I use instant dry yeast which cuts down on rising time. Best news here, no kneading is required. The scooped dough is dropped onto a baking pan with limited space between the rolls. Within the hour they double in size, ready for the oven where they rise up and support each other to form light pull-apart rolls.

These rolls have real character; they are a match with a simple smear of butter and they can stand up to big flavors.  I’ve used them as sliders with sausage, kraut, and spicy mustard.

They are perfect for breakfast with eggs and such. They are just right with minestrone soup, and the dough makes fantastic pizza!

IMG_0416

You get the idea, they are dinner rolls worth eating.

Sweet Potato and Sage Rolls

Adapted from Erin McKenna’s Sweet Potato and Sage Pull-Apart Rolls from Bread & Butter

Ingredients
1 tablespoon cornmeal for the baking pan
½ tablespoon butter for baking pan
1-½ cups all-purpose flour
½ cup whole wheat, spelt, or teff flour
2 teaspoons instant dry yeast
¾ teaspoon baking powder
¾ teaspoon salt
1/2 cup sweet potato puree (from 1 small)
1 tablespoon butter
1 cup milk
2 tablespoons agave nectar
1 teaspoon dried sage or 1 tablespoon fresh, mince

Instructions

  1. Ahead: Prepare the sweet potato puree: bake 1 small for 6-8 minutes in microwave, turning once half way through. Let cool, scoop out the pulp, mash it well, and reserve ½ cup for puree. Butter the sides of 8×8” or 9×12” baking pan, line the bottom with parchment, sprinkle with cornmeal.
  2. In medium bowl whisk together flours, instant yeast, baking powder and salt.
  3. In a 2 cup measure or small bowl, combine the puree, 1 tablespoon butter, milk, agave, sage, and warm for 40-60 seconds in microwave to melt butter and bring it to 110-120°.
  4. Make a well in the dry and pour in the liquid; with a spatula stir to combine, until it is the consistency of a sticky dough.
  5. Using a 3-tablespoon ice cream scoop, measure portions into pan with no more than 1/2 inch between each roll on the pan. Cover the pan with a towel and let the rolls rise until light, 45-60 minutes.
  6. Preheat the oven to 400°F. Bake the rolls for about 16 minutes–half way through rotate the pan. Bake until golden and a toothpick inserted in the center comes out clean. Let the rolls cool on rack for 10 minutes before unmolding. Yield: 9-12 rolls.

Lip Smacking Good: Boston Brown Bread

As mentioned in the previous post, when March approaches I get nostalgic. Much of this is brought on by St. Paddy’s Day, since I was raised outside of Boston.  I recall it as a hugely anticipated day-long event packed with celebrations, all culminating with aromatic corned beef, cabbage, and all the trimmings.

Another much loved food from those days is irreplaceable Boston Brown Bread, a must have accompaniment with famed Boston Baked Beans. Whenever I see a brown bread recipe, I automatically save it.  I’m not sure why I collect them, because there is nothing complicated about it:  just a basic bread using baking soda for leavener, with a combination of hearty flours like rye and wheat—and of course cornmeal.  Buttermilk is the standard liquid, and molasses is a key ingredient which supplies mild sweetness along with its signature flavor. Raisins or currants are negotiable.

Boston Brown Bread is a quirky boiled/steamed bread with a history that likely goes back centuries.  In more recent times, the practice of using a coffee can as a cooking mold has become linked with its now characteristic round shape.

I must confess until this March I had never made Boston Brown Bread.  I may have been caught up in its mystic, but the idea of boiling bread in a water bath for an hour just seemed a little too remote.

That is all pre-multi-cooker.  Now, I am so smitten by the Instant Pot’s flexibility that I seek out challenges—and what a ride it gave me this past weekend. Most certainly the IP was created for Boston Brown Bread.

This is inspired by Jasper White’s Boston Brown Bread recipe, which I have adapted to the PC.  The batter is divided between two 15 ounce pinto bean cans.  It’s a good idea not to fill the tins any more than 2/3 full to allow for rising space. Cover them with foil and secure with twine.  In 30 minutes,  the loaves are ‘baked’ and beautiful.

I will not gush, but will simply state that this is a bread worth investing in a multi-cooker.  It is just as good as I remembered!   Brown bread is great warmed in the morning, spread with butter or cream cheese.  It makes a great mid-day snack, an accompaniment to many entrees, and it is lip-smacking good as an ice cream sandwich.

Boston Brown Bread, PC

Adapted from Jasper White’s Boston Brown Bread

Ingredients
½ cup whole wheat flour
½ cup dark rye flour
½ cup medium grind corn meal
1 teaspoon baking soda
½ teaspoon salt
1/3 cup molasses or ¼ cup molasses + 2 tablespoons apple butter
1 cup buttermilk, or a half and half combo of milk + yogurt
½ cup raisins or currants
Accessories:  2 – 15-1/2 ounce cans top and labels removed and cleaned

Directions

  1. Grease the insides of two cans with butter or baker’s spray.
  2. In multi-cooker, insert trivet and pour in about 6 cups water.  Set pot to Saute or Simmer to begin heating the water.
  3. Combine the dry ingredients with a whisk in a mixing bowl.  Stir in the liquid, then fold in the raisins.
  4. Divide the batter between the molds. It should fill molds about 2/3s full.  Secure the tops with foil and tie with twine.
  5. Place the cans into the pot, adding more water if necessary to fill ½ way up the sides of the cans.  Do not fill the pot beyond maximum capacity mark.  Set to High Pressure and cook for 30 minutes.
  6. Allow bread to rest in pot with lid sealed for 10 minutes then slowly release pressure. Test for doneness:  a skewer inserted in center should come out clean.  Transfer molds to cooling rack and remove the foil covers.  Cool for about 45 minutes before unmolding.  Yield: 2 loaves.

Gaga over Tahini

Mornings can be hectic. There are days when I am lucky to get out the door wearing matching shoes—let along eat anything.  It’s at those times in particular I know I must grab something to eat along the way—and hopefully it’s beneficial.

Here’s my latest solution to eating on the run. It’s not designed as a meal replacement; it’s a tasty energy booster with food value that keeps me going until real food surfaces.

tahini bites

These wholesome raw bites are jet fueled morsels of sweet dates, toasted oatmeal, and my current fascination, tahini.  Since I’ve gotten pretty gaga over tahini, I thought it best to do a little more research—and was amazed at its nutritional value.

Call it a seed butter, in that tahini is made from roasted sesame seeds which give it a high oil content. In a 2-tablespoon serving, this powerhouse contains 178 calories, 16 grams of fat, 6 grams carbohydrates and 5 grams of protein; with no sugar and 3 grams of fiber.

What that means, is tahini is high in monounsaturated and polyunsaturated fats known to lower harmful cholesterol levels, as well as lower the risk of heart disease and strokes. It is rich in thiamine (30% of daily requirement), magnesium (24%), phosphorous (22%), iron (14%), and calcium (12% daily requirement). Tahini’s list of benefits goes on.   It naturally helps lower blood pressure, aids in bone health and arthritic issues.

Yes, moderation is important, but in a full recipe of 20 or more Tahini Date Bites, only 1/3 cup of tahini is used. These are so satisfying that two or three sweet bites will certainly get the job done. I’m fortified, and ready to go the distance.

 Tahini Date Bites

Few ingredients and simple to make, these hold well and improve with age.  Suggested variations are noted.

Ingredients
1 cup Medjool dates (var include 2 Tbsp candied ginger), seed and chop well
1/3 cup tahini
1/3 cup honey
1 teaspoon vanilla
¼ teaspoon sea salt
1-3/4 cup oats, (var part almonds or other nuts) toasted
Finishing options
1 tablespoon cocoa powder (var pinch cinnamon)
1 tablespoon matcha tea powder
¼ cup raw coconut flakes
½ cup diced pistachio/pumpkin seed blend

Directions

  1. In a medium mixing bowl combine the dates, tahini, honey, vanilla and salt.
  2. Stir in the oats, it will be sticky.
  3. Divide into approximately 20 portions and shape into 1” rolls.
  4. Allow to chill in refrigerator for at least an hour to set.
  5. To finish, dust tops finish as desired. Yield: about 20.

Cauliflower Credo

This is one serious blunder.  I can’t believe I forgot to post this incredibly good veggie burger that includes cauliflower.  I know, you must be saying, “No-more-cauliflower!”  If you are looking for an outstanding veggie patty, don’t count this one out.

There are probably more veggie-burger-patty posts on this blog than anything else. It is also true that in each case the latest is always the best.  This one really is!

Hear me out. If you have labored over as many veggie burgers as I have, it’s likely that you have established your own preferences.

Flavor
Personally, I like the falafel flavor range: cumin and other warm spices, plus a little heat all work in this format.  Not so much that it overwhelms other flavors.
Texture
Not too wet or too dry; it must hold its shape. Not too heavy or too light.  We want to be fully satisfied, but not have a bomb to process.
Nutrition
Healthful ingredients are key. A variety of vegetables plus a combination of grains, legumes, pulses and/or beans all help to balance, boost food value, and increase taste, nutrition, and overall interest.

Cauliflower
Yes, the perfect veggie patty must have a lot going for itself, and who would think cauliflower could be such a big player?  My recent cauliflower marathon confirms all of these suspicions.

»  Its assertive yet mild flavor profile works well with the falafel requirement.
»  It has the ability to hold its shape with the right binders.
» It is light, nutritious, and a big team player.

May I present the most outstanding veggie burger… of the day?

Cauliflower-Lentil Veggie Patties

Ingredients
2 cups riced cauliflower, or a partial head of cauliflower
¾ cup dried red lentils, rinsed
½ cup bulgur wheat
2 teaspoons olive oil
½ onion, chopped
1 teaspoon fresh thyme
1 cup cremini mushrooms chopped
2 cloves garlic, minced
½ teaspoon coriander
Salt and pepper
1 tablespoon coconut oil
½ teaspoon Korean red pepper flakes
½ cup falafel mix (found in specialty stores or bulk food section)
1 tablespoon lemon juice
1 beaten egg
1 cup panko, approximate
¼ cup coconut oil for cooking, divided (approximate)

Accompaniments:
Any of all of the following:  grated cheese, tomato, avocado, pickled pepper, yogurt sauce, Sriracha, sprouts, or sautéed kale.

Instructions

  1. To prepare the cauliflower, cut into florets. Cut or pulse in food processor until the size of large rice grains. Set aside.
  2. Rinse the lentils, place in small pot with 2 cups water and bring to a boil. Reduce heat and simmer until soft but still holding shape, 10-15 minutes.
  3. Soak the bulgur wheat in 1 cup boiling water with a pinch of salt. Cover and let stand 15 minutes until swelled. Drain.
  4. In medium sauté pan over medium-high, heat the olive oil and add the onion and the thyme, cook to soften, about 2 minutes.
  5. Add the mushrooms and garlic, stirring to soften the mushrooms. Add the coriander, a few grinds sea salt and freshly ground pepper and sauté to remove additional liquid, 1-2 minutes longer. Place in bowl of food process.
  6. To sauté pan, add 1 tablespoon coconut oil and then the cauliflower. Season with red pepper flakes and a sprinkling of salt. Cook until cauliflower begins to soften and color 3-4 minutes. Don’t overcook.  Remove to processor bowl.
  7. Pulse all the vegetables, bulgur, and lentils until coarse texture, but not pureed. Place in large mixing bowl. Stir in falafel mix, the lemon juice, and the egg. It should for a loose mass. Cover and let rest 20-30 minutes in fridge.
  8. Stir up to 1 cup panko into the mixing bowl to form a cohesive but not too wet mixture that holds together well. The panko is designed to bind and lighten the mixture, don’t over mix. It will also help with browning.
  9. Divide into 8 portions, shape into patties 3-1/2” x ½” thick, and place on parchment lined pan. Cover and chill 20 minutes longer or up to 1 day.
  10. Over medium, heat skillet with 2-3 teaspoons coconut oil. Cook in 2-3 batches. Cover while cooking the first side, about 5 minutes, until browned and well heated. Turn, add a bit more oil and brown second side, about 4 minutes longer. Cool on rack.
  11. Serve with bun or pita or choice. Top with grated cheese, tomato, avocado, pickled pepper, yogurt sauce, and shredded lettuce or sautéed kale. Yield: 8 patties.