Cooking Day 6 – Saturday May 18, 2013

Breakfast

  • Scrambled eggs
  • fruit bowl

 Lunch

  • Chicken Chili
  • Green salad
  • Bread (I have this written down, but don’t remember making or serving any with this meal)

This is another recipe that I got from an online friend. I doubled the recipe, and we didn’t have much leftover. I did set aside some without chicken for our vegetarian. I cooked the beans first thing after breakfast. They cook much faster after soaking and sprouting. Why soak your beans?

Soaking beans for many hours before cooking them produces a lot of scum which is course, is rinsed and drained away when the soaking is complete.

What is all that scum anyway?  Anti-nutrients, that’s what!  And those anti-nutrients such as phytic acid and enzyme inhibitors are going to be in your gut causing you gas, heartburn, reflux and whatever other digestive ills beset you when you eat something that isn’t particularly digestible unless you soak your beans before cooking them.”

Why sprout your beans? It makes the beans more nutritious, and aids in digestibility.  (Read the links, people.)

sprouted navy beans

Anytime you cook beans you should skim off the floating beans, skins, and the foam.

floating navy beans

foam navy beans

Chicken Chili

  • 1 pound Navy beans (allow 12 hours for soaking, and 12+ for sprouting)
  • 1 quart chunky tomatoes
  • 2 cups chicken broth
  • 2+ cups cooked, diced chicken
  • 3 cups corn
  • 1 Tablespoon apple cider vinegar
  • 2 teaspoons chili powder
  • 2-3 teaspoons salt
  • 1 teaspoon coriander
  • 1 teaspoon onion powder
  • ½ teaspoon cilantro
  • ½ teaspoon basil
  • ¼ teaspoon oregano
  • ¼ teaspoon pepper
  • ¼ teaspoon cayenne
  1. Cook beans until tender, use no salt or other seasonings. Drain.
  2. Combine all ingredients in large saucepan.
  3. Simmer at least one hour.

We ran out of chili powder, but I mixed some up. There are several variations online, but this is the one that I used.

Chili Powder

  • 1 Tablespoon cumin
  • 2 teaspoons garlic powder
  • 1 teaspoon cayenne
  • 1 teaspoon paprika
  • 1 teaspoon ground oregano

Dinner

  • Baked Ziti
  • Green Salad
  • French Bread

We made three pans of baked ziti, and added cooked ground turkey to two of the pans.

Baked Ziti

6-8 servings

  • 16 ounces ziti pasta (or whatever shape you want)
  • 24 ounces ricotta cheese (cottage cheese makes a fine, less-expensive substitute)
  • 1 pound shredded mozzarella cheese
  • 1 egg, beaten
  • 32 ounces spaghetti sauce
  • ¼ cup Parmesan cheese
  1. Boil paste 8-10 minutes, until al dente. Drain and rinse.
  2. Mix ricotta, mozarella, and egg with 1 ½ cups of sauce. Add ziti.
  3. Preheat oven to 375.
  4. Grease a 9”x13” baking pan.
  5. Spoon mixture into pan. Top with remaining sauce and parmesan.
  6. Bake 30 minutes, or until cheese is melted and bubbly.

French bread is always so yummy, and is very easy to make. Served hot with butter is a given. Or do as we did, and make some salty garlic butter to spread on the loaves (sliced in half lengthwise), and then wrap in foil and bake until all that garlicky buttery goodness is soaked into the bread. Even if the rest of your dinner doesn’t turn out well, everyone will love you for the bread alone.  I wish I had a photo of the bread, it was so beautiful!

French Bread

  • 2 Tablespoons sugar
  • 2 Tablespoons oil
  • 2 teaspoons salt
  • 2 cups hot tap water
  • 4 ½ – 5 cups flour (can be half whole wheat; may need a teaspoon of gluten)
  • 2 Tablespoons instant yeast
  • 1 egg
  • 2 Tablespoons milk
  1. Put sugar, oil, salt, and hot water in a large bowl. (Can also use a mixer with bread hook.)
  2. Add 1 cup of flour mixed with yeast, then rest of flour, ½ cup at a time, stirring after each addition. Add until dough comes away from side of bowl or easily holds a ball shape and isn’t too sticky if you handle it with floured hands.
  3. Cover bowl with waxed paper and a tea towel.
  4. Let rise until double, about ½ hour.
  5. Divide in half.  Roll out on slightly floured surface to about 12”x15”. Roll up jelly roll style, beginning at longer end. Place on greased or parchment paper-lined cookie sheet. Only one loaf per sheet! (Ask me how I learned this…) Cut diagonal slits. Cover.
  6. Let rise 30-45 minutes. Brush with egg-milk mixture.
  7. Bake at 400 for 20 minutes, or until golden brown.

And thus ends the first half of cooking for the cob workshop.

~Lynn

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