Beef Rogan Josh



I don't often make curry at home because I can't stand when curry doesn't taste authentic. But, the first time I made this recipe, my hubby couldn't believe it wasn't from our favorite takeout place. So, if you're an authentic curry lover like I am, you'll love this one! It takes some time to cook, so its best made on a weekend when you can leave it to simmer and bubble away all afternoon filling your home with a mouth-watering aroma. I made this curry with a home-made curry paste and it made it taste even more amazing than the version I made with store bought curry paste. 

 

The other week I posted a recipe for Rogan Josh Curry Paste. I used approximately half of that recipe to make this batch of curry. 

 

The original recipe calls for the use of Lamb (as do most traditional recipes for Rogan Josh), but I don't eat lamb and so I used beef interchangeably in this recipe with amazing results. You can sub an equal amount of lamb leg steaks in place of the beef if you prefer

Beef Rogan Josh
Recipe from Jamie's Food Revolution

Ingredients:

• 1 3/4 lb beef stew chunks
• 2 medium onions
• 1 fresh red chile
• thumb-sized piece of fresh ginger
• small bunch of fresh cilantro
• vegetable oil
• pat of butter
• 4 bay leaves
• sea salt and freshly ground black pepper
• 2 tbsp. balsamic vinegar
• 1 x 14oz can of diced tomatoes
• 3 1/2 cups of chicken broth (or an equal amount of water)
• 1/2 cup rogan josh paste
• 2 handfuls red lentils
• 1 cup plain yogurt

Method:

1. Cut the beef into 1 inch cubes (if not already cut up). Peel, halve and finely chop the onions. Finely slice the chile, peel and finely chop the ginger, pick the cilantro leaves from half the bunch and put it aside for garnishes on the finished dish. Chop the remaining cilantro, including the stalks.
2. Put a large pan on medium high heat and add a couple lugs of oil and the butter. Add the onions, chile, ginger, cilantro stalks and bay leaves and cook for 10 minutes or until the onions are softened and golden. Add the beef pieces and  little salt and pepper and cook until lightly browned. Add the balsamic vinegar and cook for 2 minutes, then add tomatoes, stock, and rogan josh paste. Stir in the lentils.
3. Bring mixture to a boil, then turn heat down and simmer with the lid on for about an hour. Check the curry regularly to make sure its not sticking to the pan or drying out. Add extra water if necessary. When the meat is tender and cooked, taste the curry and add more salt and pepper only if you think it needs it.
4. To serve: serve on basmati rice with naan bread. Top with a few spoonfuls of yogurt and a sprinkle of cilantro leaves.

I hope you enjoy this amazing curry! Don't shy away from this one if you or your loved ones don't like lentils - the lentils aren't very noticeable in this dish - they are used to thicken the sauce in what is truly a fairly healthy dish as far as Indian food goes.

Thanks for stopping by!

Happy Cooking my Friends!

From Scratch: Rogan Josh Curry Paste

I tend to make a lot of things from scratch instead of buying them. Usually things made from scratch taste better and they are better for you because they are made with real ingredients instead of processed ingredients. The downside is that making things from scratch can take a long time - and people who are busy or have families don't have time to add that extra step to their meal prep. Good news! Curry paste is not one of those things that takes significantly longer to make! This added approximately 10-15 minutes to my prep time and in my opinion it was totally worth it.

 



 

I put off trying to make my own curry paste for a long time because I was intimidated by toasting the spices and I don't have a spice grinder or mortar and pestle. Then I came across Jamie Oliver's recipe which says you can grind the toasted spices in your food processor! I was all over that. A spice grinder or mortar and pestle are ideal - they will give the finest grind for your spices, but in my opinion my food processor worked just fine! Let it run for a while until most of the big pieces are blended and you're good to go!

Rogan Josh Paste
Recipe minimally adapted from Jamie's Food Revolution

Ingredients:

• 2 cloves of garlic, peeled
• thumb-sized piece of fresh ginger, peeled
• 3 oz roasted bell peppers
• 1 tbsp paprika
• 1 tsp smoked paprika
• 2 tsp garam masala
• 1 tsp turmeric
• 1/2 tsp sea salt
• 2 tbsp olive oil
• 2 tbsp tomato paste
• 1 fresh jalapeno
• 1 small bunch cilantro
• 2 tsp cumin seeds
• 2 tsp coriander seeds
• 1 tsp black peppercorns

Method:

1. Put frying pan on medium high heat and add the cumin seeds, coriander seeds and black peppercorns to a dry pan. Lightly toast them for a few minutes until golden brown and smelling delicious. Remove the pan from the heat.
2. Add toasted spices to a pestle and mortar and grind until fine (or put in food processor and whiz  to a powder.
3. Add ground toasted spices to food processor, add remaining ingredients and whiz until you have a smooth paste. Use in curry recipe as you would use a store bought paste.

While it sounds like a long list of ingredients - I had just about everything in my pantry already! I just needed to buy the fresh ingredients like the jalapeno and the cilantro. All in all, its a pretty cost effective way to make curry paste. I highly recommend this recipe!

I used this curry paste in Jamie Oliver's Lamb Rogan Josh recipe (I used beef instead of lamb) and my huby thought it was the best Rogan Josh I've ever made. It was definitely as authentic tasting as takeout from our favorite Indian restaurant.

Thanks for stopping by! Happy cooking my friends!

{Pantry Basics} What's the Deal with Butter

It's time for another pantry basics post! In past pantry basics posts we've covered Olive Oil and Coconut Oil, so I thought it was only fitting to also cover butter to round out the picture.

Image from wikifitness.com

Butter is a dairy product made by churning fresh milk or cream to separate the butterfat from the buttermilk. The colour will vary depending on the animal's diet, but in today's world it is often altered artificially during the manufacturing process. Look out for ingredients such as annatto or carotene as these are typical indicators of artificial colouring.

There is an age-old argument about whether butter or margarine is better for your health. We're not going to address that in this post - there are some great articles out there debating the health benefits or issues of both options. Just do a google search "Butter vs. Margarine" and check out some of the articles that come up. What I do know is that a) My hubby and I both agree that the taste of butter is significantly better and b) Butter tends to contain less processed ingredients and is more in line with our eating goals of eating less processed foods. Therefore in our house we always choose butter!

Types of Butter

Cultured Butter
Cultured butter is traditionally made from fermented cream. It is considered to be superior in taste and to have a fuller flavour. Using today's manufacturing methods, cultured butter is now made with fresh cream and during the manufacturing process, bacterial cultures and lactic acid are introduced to the mixture. This provides the same cultured taste in a far more efficient production process. Cultured butter is also known as European-Style butter as it is preferred in Europe.

Sweet Cream Butter
Sweet cream butter is made from pasteurized fresh cream. Sweet cream butter is the butter preferred in the United States and Canada and it tends to have a less full/ buttery flavour compared to that of cultured butter. It typically keeps in the fridge for several months at a time.

Raw Cream Butter
Raw cream butter is the same as sweet cream butter but it is made with unpasteurized milk. Since it is very difficult to find unpasteurized milk unless you get it straight from the farm, this raw cream butter is typically only homemade. The shelf life is very short - it only keeps for approximately 10 days.

Spreadable Butter
It is becoming increasingly popular for butter manufacturers to produce butter that is spreadable right from the fridge - no softening period required. This has been done in order to compete with margarine and it is typically done in one of three ways:
1) Chemical manipulation of the makeup of the butter fat molecules
2) Manipulation of the animal's feed
3) Incorporating vegetable oils into the butter product
As a result of the above methods, this product tends to be highly processed (somewhat like margarine) and defeat the purpose of selecting butter over margarine in the first place.

Clarified Butter (commonly referred to as Ghee)
Clarified butter is commonly used in Indian cooking. It is nearly pure butterfat as it has been clarified to remove most of the water and milk solids from the product. The clarification process takes place by heating the butter to melting point and then cooling it back down. Once it cools, it settles into three layers that separate by density - whey proteins on the top, butter fat in the middle and then the water and casein proteins settle at the bottom. The advantage to clarifying butter is that it can then be heated to higher temperatures without burning as all of the milk solids which typically burn if butter is overheated, have been removed from the butter during the clarification process.

Image from DrAxe.com

Butter & Baking

Most baking cookbooks will have a section on butter and baking. The most common topic for discussion is whether to use salted or unsalted butter. With salted butter, salt is added to the butter in the form of granules or brine during the manufacturing process. Salt preserves the butter and therefore gives it a longer shelf life than unsalted butter. But this also tends to indicate that unsalted butter is fresher than its salted counterpart.

Unsalted butter is most often recommended for baking as it is much easier to control the saltiness of recipes by adding all of the salt yourself. Since each brand of butter adds different quantities of salt depending on their individual manufacturing process, the saltiness of any brand of butter or even production batch of butter can vary widely which can therefore impact the amount of salt you would want to add to your baking. For example adding a standard 1/2 tsp of salt to a batch of cookie dough could result in very salty cookies if the butter is quite salty or in flavourless cookies if the butter is not very salty. Therefore, starting with unsalted butter gives the baker more control over the consistency of the end product.

Tips on Butter use and Storage

• If butter has melted and then solidified, don't use it in your baking! Melting butter changes the properties of it and therefore when mixed with flour, it won't incorporate in the same way it would if it had never melted!
• You can freeze butter for up to 4 months after purchasing it! Place it in a freezer bag to retain the flavour.
• To soften butter quickly, cut the butter into 1 inch cubes, place in a single layer on a plate on the counter. Butter should soften within 15 minutes. For baking, don't ever soften butter in the microwave!
• To preserve butter keep it tightly wrapped! Exposure to air and light increases the speed of butter going rancid. It also helps to avoid the butter absorbing other odours that may be present in your fridge. Wrapped butter will keep for several months in the fridge.

Image from BBC.co.uk

Finally, lets end with some fun facts about butter!

1. According to Wikipedia, differing varieties of butter are found around the world. "Smen is a spiced Moroccan clarified butter, buried in the ground and aged for months or years. Yak butter is a specialty in Tibet; tsampa barley flour mixed with yak butter, is a staple food. Butter tea is consumed in the Himalayan regions of Tibet, Bhutan, Nepal and India. It consists of tea served with intensely flavoured - or rancid - yak butter and salt. In African and Asian developing nations, butter is traditionally made from sour milk rather than cream."
2. Butter actually contains very little lactose as it is mostly just milk fat. This is why butter often doesn't bother people with mild lactose intolerance.

Also, if you want to try  your hand at making homemade butter here's a great tutorial. You don't need any special equipment - you can use your stand mixer! Why not give it a try! You'll be amazed how delicious freshly made butter is.

Thanks for stopping by! If there's any other ingredients you're curious about and would like to see featured in the Pantry Basics series, please let me know!

Bacon, Cheese & Caramelized Onion Quick Bread

Good Morning friends! Surprise, I'm back! My life has been crazy and I have been going through some huge life changes during the last 6 months or so and my blogging and baking/ cooking has been put on the back burner. I don't know how regularly I will be back here, so I'm not making any promises, but I've been missing all of you and missing spending some QT in my kitchen. I will post some more about all of the life changes and craziness soon, but I want the focus of this post to be this spectacularly delicious quick bread. It is totally worthy of a post devoted to its awesomeness.

 



The quick bread name is a little deceiving for this bread if you decide to make it all at once. Caramelizing onions properly takes time (read minimum 30 minutes). But the good news is that you can caramelize the onions and cook the bacon ahead of time. My method has you making the bacon in the oven while you caramelize the onions on the stove top, which will be the most efficient and least messy way to do the prep work!

Bacon, Cheese & Caramelized Onion Quick Bread
Recipe minimally adapted from Oprah Magazine

Ingredients

• 3 tbsp. butter, plus more for greasing
• 1 medium onion, chopped
• 6 slices lazy maple bacon
• 2 cups all purpose flour
• 1 tbsp. baking powder
• 1 1/2 tsp kosher salt
• 1/2 tsp freshly ground black pepper
• 1 cup 1% milk
• 1/3 cup EVOO
• 1 egg
• 1 1/2 cups muenster cheese (or any other sharp, white cheese), shredded

Method

1. First things first - cook your bacon and caramelize the onions. You can do this up to 2-3 days ahead of making the actual bread. Preheat the oven to 400F. Line a baking tray with parchment paper and lay the bacon in one layer, making sure the edges of the bacon don't overlap. Cook the bacon for 15-17 minutes or until crisp. Remove from tray to a paper towel lined plate and let cool. While the bacon is cooking - melt 3 tbsp. butter in a medium non-stick frying pan over medium-low heat. Add onions. Cook, stirring every few minutes and making sure they don't brown, until onions are soft and caramelized. This should take approximately 30 minutes. If onions are browning, your heat is too high. Remove onions from heat and let cool.
2. When ready to prepare the bread, preheat oven to 350F. Grease a 9x5 loaf pan or line with parchment paper. Don't skip this step or skimp on the grease!!! The cheese can stick to the pan as it cooks, so you need to grease well.
3. In a large bowl, whisk together the flour, baking powder, salt and pepper. Make well in center of bowl.
4. In a medium bowl, combine milk, EVOO and egg. Mix until combined.
5. Add liquid mixture to dry ingredients. Gently fold mixture together until flour is incorporated. Chop the bacon into small pieces. Add bacon, cheese and onions to batter and mix together gently. Don't over mix or you will have tough bread. Place mixture in prepared loaf pan and bake in preheated oven for 45 minutes or until a toothpick inserted in middle comes out clean. Let cool as long as you can bear it and then remove from loaf pan and slice. Delicious topped with butter or jam for that sweet-savory combo.

I'm pretty sure this is my favorite quick bread recipe thus far and I know its my hubby's favorite too. It doesn't last long in our house. I hope you enjoy it as much as we do.

The thing I love about this recipe is that you can mix it up - add some herbs and spices that you like, change up the type of cheese or change up the type of meat - you could do prosciutto (go easy on the salt if you decide to do that though), left over ham, etc. The possibilities are endless!

I'm so glad to be back! Hopefully you'll be hearing from me more often this summer as we get settled into our new life. :) Happy baking my friends!

Roasted Garlic and Yam Soup

Hey Friends! I realize its been a while since I updated my blog... Not even going to try to make excuses for whats going on or why I haven't been posting much. What I am going to do is bring you a delicious soup that will warm you through and through despite this cold weather we've all been having. A delicious roasted garlic and yam soup.

This soup is a bit time consuming due to the many layers of flavours that go into it! You can make the veggie stock a day or two before and you can roast the veggies ahead of time too if you want to speed up the process. If you really don't have time and need to skip one of the steps - just buy the veggie stock. Don't skip roasting the veg - it adds such a delish layer of flavours that you can't miss out on to enjoy the true delightfulness of this soup.

First things first - make the veggie stock. You can find a delish recipe here - though it will make more than you need for this recipe, just freeze the rest and use it up as you see fit. Next you can get started on the recipe below. 

Roasted Garlic and Yam Soup

Minimally adapted from Rebar

Ingredients:

• 6 cups veggie stock (recipe linked above)
• 3 large yams
• 2 heads of garlic
• 4 roma tomatoes
• 2 red peppers
• 2 tablespoons vegetable oil
• 1 medium yellow onion, diced
• 2 tsp salt
• 3 garlic cloves, minced
• 2 tbsp minced fresh sage
• 2 tbsp minced fresh oregano
• 1 tsp ground coriander
• 1 tsp ancho chile powder
• pinch of allspice
• 2 tsp chipotle puree (puree one can of chipotle peppers in adobo sauce and measure out 2 tsp)
• 1 tbsp maple syrup
• juice of one lime
• salt and pepper to taste

Method:

1. Preheat oven to 375F. Using a fork, pork a few holes in each yam. Cut the top 1/4 off the garlic to expose each of the pieces of garlic inside, drizzle each head with olive oil then wrap in foil. Place yams and garlic on a baking tray and roast in preheated oven for approximately 45 minutes. Yams may need a bit longer, but garlic should come out after 45 minutes. Yams are done when they are very tender. Cool slightly, then remove yams and garlic from their skin.
2. Halve and seed the peppers. Place peppers and whole tomatoes on a well-oiled baking tray and roast until skins are browned and puffed (about 15 minutes). Transfer to a bowl and cover with plastic wrap for approximately 10 minutes. Peel away the skins and set aside.
3. Heat the oil in a large soup pot, add onions and saute until translucent. Add garlic, spices and herbs and cook until garlic is fragrant (about 1 minute). Stir in the peeled, roasted veggies, the stock and the chipotle puree. Bring to a boil, reduce heat and simmer for about 20 minutes.
4. Puree the soup until smooth. Whisk in maple syrup and lime juice. Season to taste with salt and pepper. Serve hot and topped with crushed tortilla chips and a bit of cheese. Also delicious with a dallop of sour cream or greek yogurt.

Happy Cooking my Friends! What have you been cooking and baking lately?

From Scratch: Delicious Vegetable Stock

Some things just taste better when they're made from scratch. Stock is definitely one of those things! Whether its a hearty chicken or beef stock, a delicate seafood stock or a delicious veggie stock, it always tastes better when its home made. The reason is that you control how much salt goes in it (the storebought versions are usually full of sodium) and you get to control the layering of flavours and tailor them to suit your tastes. The other beautiful thing about stock is that you can make it using up scraps you would have otherwise thrown out! This stock recipe can be changed up based on what you have on hand! The only things to avoid tossing in are:

• Broccoli
• Cabbage
• Cauliflower
• Beets
• Peppers
• Asparagus

These will either colour your stock with an odd colour or they will give it an overwhelming flavour that won't be suitable for a multi-purpose use that a stock usually is.

 

Apologies for the iPhone photos... The last few things I've made I haven't had a chance to photograph them with my good camera, but they turned out so delicious I still wanted to share them with you.

 

Here's how to make this delicious stock:

 

Vegetable Stock

Recipe minimally adapted from Rebar

 

Ingredients:

• 1 tbsp vegetable oil
• 1 yellow onion
• 2 leeks, greens only
• 1 garlic bulb
• 4 carrots
• 2 celery sticks
• 1 apple
• 4 bay leaves
• 1/2 tbsp whole black peppercorns
• 1 tbsp cumin seeds
• 1 tbsp coarse salt
• A few sprigs of fresh thyme & sage
• 16 cups cold water

Method:

1. Peel and roughly chop the onions, leeks, carrots and celery. Separate the garlic bulb and smash the cloves with the flat of your knife. Quarter the apple.
2. Heat oil in a large stock pot and add onions, leeks, carrots, celery, salt and bay leaves. Saute for five minutes, stirring often.
3. Add all of the remaining ingredients, including the water and bring to a boil. Reduce heat and simmer gently for 45 minutes. Strain and cool if not using immediately. Store in the fridge for up to 3 days or in the freezer for up to 2 months.

 

Don't you love how easy that is? You can have fresh, flavorful and delicious stock in under an hour! Better tasting and way healthier for you than store bought. Give it a try and let me know what you think!

Happy Cooking my Friends!

Weekend Wine - 49 North 2012 White

Happy Friday my lovelies! I thought we could kick off the weekend right with a delish and refreshing wine suggestion from Forty Nine North! At $10 per bottle, you can't beat the price point!

The grapes for this wine were harvested in October 2012 and includes a blend of grapes from vineyards in Osoyoos, Oliver, Kelowna, and Naramata in British Columbia. The tasting notes on the Artisan Wine Shop website include the following:

This is a fresh, mouthwatering white blend showing peach, pear and subtle floral notes. The crisp palate is filled with green apple, grapefruit, spice and citrus flavoured acidity. It is a wonderful accompaniment to seafood, white meat dishes or served as an aperitif. 

I really enjoyed this wine - it was refreshing, crisp and relatively dry. Let me know what you think of it or if you've tried it before!

Cheers!

Szechuan Pork and Veggies

Happy Monday Friends! I wasn't planning to share this recipe with you  this time around because it was my first time trying it out. Buttt.... people got really excited when I instgrammed a couple of pictures... so I decided I would share it with you. But you've got to bear with me - my pictures are just what I snapped with my iPhone and instagrammed. I will update this post with better photos when I make this recipe again (which I will be doing soon because it was so darn good I've been dreaming about it!).                                

                                

I adapted this recipe slightly from the Guy Can't Cook by Cinda Chavich. If you follow my blog regularly, you'll know that I LOVE the Guy Can't Cook and the Girl Can't Cook cookbooks. They're life savers with tips to easily and practically tackle tougher dishes to impress friends and family with your culinary prowess (even if you seriously lack in that area). Give them a go - you won't be disappointed! From consistent recipes, explanations for new ingredients, along with tips and tricks for newbies!

Szechuan Pork and Veggies

Recipe adapted from the Guy Can't Cook

Ingredients:

• 1/3 cup canola oil, divided
• 2 small zucchini's
• 1 lb boneless pork loin chops, cut into thin strips
• salt and freshly ground pepper
• 1 large onion, finely chopped
• 1 cloves of garlic, minced
• 1 tsp Asian Chili paste (or more depending on how spicy you like it)
• 3 tbsp tomato paste
• 1 cup chicken broth
• 1/4 cup rice wine vinegar (I used seasoned rice wine vinegar)
• 1 tbsp tamari
• 1 tsp fish sauce
• 1/4 cup brown sugar
• 1/4 tsp hot curry powder
• 1 red bell pepper, seeded and chopped into thin strips
• 1/4 cup chopped cilantro

Method:

1. In a wok, heat 1-2 tbsp of the oil over medium high heat. Cook chopped zucchini in batches until lightly browned, but not overcooked. Remove zucchini to a bowl and set aside for later. Season pork strips with salt and pepper. Add 1-2 more tbsp of the oil to the wok and add the pork. Cook it in batches until it is nicely browned. Remove with a slotted spoon and set aside for later.
2. Add a little more oil to the wok and then add the onion. Cook, stirring until starting to brown. Add the garlic and cook for 30 seconds or until fragrant. Combine the chili paste, tomato paste, broth, vinegar, tamari, fish sauce, brown sugar and curry powder and stir together. Add to the wok and bring to a boil. Reduce the heat and simmer for 3 minutes.
3. Return the pork to the pan, stir in the bell pepper and return to a boil. Cover the wok and simmer over medium heat for 30-45 minutes (sauce will thicken and develop a really rich taste). Add the zucchini and chopped cilantro. Adjust seasonings if necessary. Serve over rice.

                                     

Pantry Basics: Whats the Deal with Eggs?

Photo Credit: Laura Hawkins

I'm late posting this week's pantry basics post! Better late than never I guess! Today we're going to talk about eggs! First we'll talk a little bit about the impact of eggs on your health, how to purchase eggs and finally how to cook them. For those of you who are allergic to them or sensitive to them, I've also got a little bit of info on egg substitutions.

Eggs and your Health

Eggs have a bad rap due to the amount of cholesterol contained in them. According to an article in the Globe and Mail, eggs have approximately 183 mg of cholesterol. The recommended daily intake of cholesterol for a healthy person is 300mg and the recommended daily intake for someone with heart disease or other issues is only 200mg. In a number of studies conducted, when healthy people ate one egg per day, there was no clear link to cardiovascular disease. But those one a day people's risk of developing Type 2 diabetes did increase and people with Type 2 diabetes have a 69% higher risk of developing cardiovascular disease. Its a vicious cycle isn't is? Seems like you just can't win when it comes to your health these days.

Does this mean you should cut eggs out of your diet? No way! People with cardiovascular disease or cholesterol issues already should definitely limit their intake of egg yolks, but egg whites are cholesterol free and fair game for those folks. For healthy people, eggs still offer a number of great health benefits including loads of vitamins, protein and nine essential amino acids. Eggs in moderation and combined with a healthy overall diet can provide a number of great health benefits for the body! So enjoy your eggs on the weekend and don't sweat it! Maybe go easy on the hollandaise sauce though. ;)

What you Need to Know Before you Purchase Eggs

Purchasing eggs is a pretty big bone of contention these days. There is information everywhere about how bad the chickens are treated and how awful the food they consume is. I won't go into details here because it is very graphic and disturbing, but if this is something you would like to learn more about, you can hop over to www.certifiedhumane.com to learn more. With this in mind, I will tell you a little more about the labelling on egg cartons and how to know which are best for you from a health perspective and also from a humane perspective to the chickens. These two items are often linked very closely to one another - healthfully cared for chickens = healthier and better for us eggs. Seems like a no-brainer doesn't it?

Information discussed below is from my cookbook Feeding the Whole Family by Cynthia Lair.

Conventional eggs are the typical supermarket eggs with no special labelling. These eggs are produced in large factories where two chickens are stuffed into a wire cage of approximately 2 feet square. These chickens don't get outside and their feed is allowed to contain antibiotics, meat, meat biproducts and bioengineered corn. This method of production is banned in some areas of Europe, but still fair game in North America. Given the condition the chickens are stored in and the feed they eat, you can imagine that their eggs are the least nutritious and contain many toxins.

Cage Free, Free Run, Free Roaming and Free Range sounds nicer doesn't it? But this can be deceiving. These labelling terms mean there aren't any cages in the chicken barn or that they have access to the outdoors. These terms don't mean the chickens actually go outside, nor does it mean that their diet is any different than conventionally raised chickens.

Sometimes you'll see Omega-3 on the label. This means that the chickens feed is supplemented with 10-20 % flax seed which increases the nutrient content of each egg. This doesn't mean that the eggs are free from the above hormones and toxins because the rest of their food and conditions aren't any different than the two categories discussed above.

Organic eggs are a little different from the above noted egg types. To be labelled organic, the farmer must guarantee that flocks have access to an organic outside area year round and are fed at least 80% organic non-GMO feed. No meat, meat by-products, antibiotics or hormones are allowed in the feed and each bird must have a minimum of 2 square feed of floor space. They aren't caged - this just means that if you have a 40 square food barn, you can't have more than 20 chickens. These eggs are expensive - in most grocery stores they are approximately $7 per dozen compared to $3 for conventional eggs. But the price tag is worth it! It is an investment in your health and you can avoid being exposed to hormones and toxins that can be harmful to your body. I recommend buying organic eggs unless the next category is readily available to you.

Pastured eggs means that chickens are kept in a moveable enclosure with nests that are moved once or twice daily to a new piece of grass. This results in the chickens obtaining at least 20% of their diet from foraging and eating insects (which is their natural diet). This method of production provides the highest quality eggs you can buy! You can find them at local farmers' markets (ask the vendor) or by making friends with your neighbor who has chickens!


How to Cook Eggs

Some basic egg cooking methods and tips can be found below:

Boiled
Bring eggs to room temperature. Put eggs in a pot and cover with cold water. Turn heat on high until it is just about to boil, then turn down to a simmer (just barely bubbling). Start your timer now! For soft cooked eggs - 2-3 minutes, medium cooked eggs - 4 minutes and for hard-cooked eggs, simmer 10-15 minutes.

Scrambled
Whisk eggs with salt, pepper and 1-2 tbso of cream or milk. Melt a pat of butter in a non-stick pan over medium heat. Add eggs and stir, scraping up cooked bits from the bottom of the pan. Stop stirring whil eggs are still a bit runny on top. Cover pan, remove from heat and leg eggs cook in pan for five minutes. You can toss in some minced chives and grated cheese at this time and let it melt into a delicious, flavourful dish at this time!

Fried
Place a pat of butter in a non-stick skillet over medium-low heat. Cook until whites of eggs are firm, but yolks remain soft (tip: shake the pan to see how soft egg is in the center).As they finish cooking, put lid on for one minute.

Poached
Bring eggs t room temperature. Heat two inches of water in a large non-stick skillet and add 1 tbsp. vinegar or lemon juice and 1/2 tsp salt. Bring to rolling boil. Tip eggs into boiling water and immediately cover the pan and turn off the heat. Poach for 3 minutes for soft yolks, 4 for firmer yolks. Lift eggs out with slotted spoon, drain well and serve. (These eggs make delicious eggs benedict if you're up for a treat).

Photo Credit: Wikipedia

Egg Substitutes
Some of you may have egg allergies or sensitivities. If a recipe calls for two eggs, you can substitute the following (though keep in mind - eggs bind ingredients together so the texture will change if you make these substitutions.

Increase liquid and fat in recipe by 1/4 cup each (so if you have milk and butter in your recipe, add an extra 1/4 cup of each to the recipe).

Substitute 1/2 cup of your favorite fruit or vegetable puree (dates, bananas, applesauce, sweet potatoes are good ones).

Grind  2 tbsp. flaxseed, add 6 tbsp. boiling water then let mixture set for 15 minutes. Whisk with a fork.

I hope you found this post informative and useful! If you have any questions or if you have anything to add, feel free to use the comments section of this post!! Thanks for stopping by!

Chewy Brown Sugar Coconut Cookies

Summertime is all about desserts and treats that show off the beautiful bounty of produce we have available to us! Beautiful, juicy strawberries, raspberries, cherries, peaches, etc. But as the weather cools down and fall arrives, I crave something a little heavier and comforting. Enter freshly baked cookies! The oven warms your house a bit as you bake them and that homey, delicious smell is so comforting and satisfying. Today I have an awesome cookie recipe for you! Its a twist on the classic chewy gingersnap cookie - it is a brown sugar-molasses cookie made with coconut oil. I doubled the batch and it didn't even last the afternoon in our house. They're soooo yummy!

My sister found this recipe on Averie Cooks. She has a great website full of amazingly delicious sounding recipes. This is the first one I've tried, but it sure won't be the last. Pop over and check out her blog - I'll still be here when you get back!

Chewy Brown Sugar Coconut Cookies
Recipe minimally adapted from Averie Cooks

Ingredients:

• 1/2 cup coconut oil
• 1 cup dark brown sugar, packed
• 1 large egg
• 2 tbsp vanilla
• 1 tbsp unsulphered mild molasses
• 1 3/4 cup all-purpose flour
• 2 tsp corn starch
• 1 tsp baking soda
• 1/4 tsp salt

Method:

1. Place coconut oil and brown sugar in the bowl of a stand mixer. Beat on medium high til combined. Add egg and beat until light and fluffy - about 4-5 minutes. Scrape down sides of bowl, add vanilla and molasses. Beat to incorporate - 1-2 minutes. Add flour, cornstarch, baking soda and salt. Mix until just combined.
2. Using a medium cookie scoop, form mounds that are approximately 2 heaping tbsp. Place dough mounds on a large plate and chill in fridge for 20 minutes - 2 hrs (the longer you chill, the less the cookies will spread. I chilled mine for 20 minutes).
3. Preheat oven to 350F. Line baking sheet with parchment paper. Place dough on prepared cookie sheet leaving 2 inches in between. Bake for 8-10 minutes or until tops have just set. Even if the cookies are slightly undercooked, pale and glossy in the center - they will firm up as they cool.
4. Allow cookies to cool on baking tray for 5-10 minutes before moving.

Yep, thats it! I love the short ingredient list for this cookie recipe! Majority of the items are pantry basics! Gotta love a recipe like that hey?!

Check out Averie's blog for many more versions of this recipe as well (note some involve nut butter, cookie butter, white chocolate etc). Be creative and mix it up! I love the coconut oil and heavy dose of vanilla in this recipe though!

Happy Baking my Friends!

Jalepeno Roasted Vegetables



A couple of weeks ago I went to our local farmers' market and picked up some fabulous looking produce. I bought purple carrots, regular orange carrots, jalepeno peppers, black jalepeno peppers and some delicious chicken and apple sausage. I got home and tried to think of a delicious way to bring those components into a cohesive meal and came up with jalepeno roasted vegetables with barbequed chicken and apple sausage. It turned out to be such a unique and delicious meal! Hubby and I thoroughly enjoyed it!

Isn't that produce beautiful? I had never found purple carrots before and just thought they were gorgeous! They don't taste any different, but they sure are pretty!

To make the vegetables:

Ingredients:

• Carrots, sliced
• Potatoes, sliced
• 1 green jalepeno, sliced
• 1 black jalepeno, sliced
• 2 tbsp coconut oil, melted
• 1 tsp salt
• 1/4 tsp black pepper
• 1/2 tsp chili powder

Method:

1. Preheat oven to 425F. Place carrots, potatoes and jalepenos in a large bowl. Mix together coconut oil, salt, pepper and chili powder. Pour over veggies and toss to coat. Don't worry if the coconut oil clumps up a bit - it will all melt and distribute once its in the oven.
2. Place veggies on a large baking tray lined with tin foil. Make sure they are in one even layer. Bake in preheated oven for 25-35 minutes or until the veggies are tender.

To make the sausage you'll just need your favorite sausage and some yummy BBQ sauce. Preheat your bbq to medium heat. Grill sausage until cooked through then brush with BBQ sauce to finish.

Pile the veggies in the middle of a plate, top with sausage and then pile on a few more of the roasted jalepeno rings. Voila! A super easy, simple and flavourful dish full of seasonal, local ingredients.

Happy Cooking my Friends!

Pantry Basics: What's the Deal with Organic?

We've all seen the buzz words and the mountain of information about whether to pay more for organic and natural foods and the possible health benefits of them. But the more I hear about organic vs. natural foods, the more I feel like I don't quite understand. So, if I'm going to pay more for something I put in my body, I want to learn about why I'm paying more and whether it is worth it. This post is dedicated to shedding some light on the mystery behind organic foods and educating ourselves to be able to make an informed decision on whether or not to start incorporating organic foods into our diet. We'll also briefly touch on the difference between organic and natural foods at the end to make sure we're all clear on that one (I was surprised when I found out).

What is Organic?

Lets start things off right - what does organic really mean? In the context of food there are two meanings to the word organic. First is in regard to the agricultural practices used to produce the food and second is in regard to the food itself.

 

According to the Organic Trade Association agriculture meeting the standards of organic production is a system of farming that maintains and replenishes the soil fertility without the use of toxic and persistent pesticides and fertilizers. The Whole Foods website indicates that this type of farming emphasizes renewable resources, conservation of soil and conservation of water. These products are produced through agricultural management processes that promote environmental health and prohibit the use of GMO seeds or crops, sewage sludge (yep, some food production uses these products... its gross!), long-lasting pesticides, herbicides or fungicides. Rather they focus on planting crops that actually belong in the terrain they're being planted in and focusing on raising healthy plants that can protect themselves from disease or insects rather than having to treat those conditions with nasty chemicals (similar to how if we eat well, exercise and generally lead a healthy lifestyle, we can fend off many illnesses we would have otherwise contracted).

 

In addition to those farming practices, organic products are raised with priority being placed on raising healthy, humanely treated animals through giving them healthy feed, open air conditions and no antibiotics or growth hormones. Organic food is simply products raised and produced in the above described environment. According to the Organic Trade Association,

 

"Organically produced foods also must be produced without the use of antibiotics, synthetic hormones, genetic engineering and other excluded practices, sewage sludge, or irradiation. Cloning animals or using their products would be considered inconsistent with organic practices.  Organic foods are minimally processed without artificial ingredients, preservatives, or irradiation to maintain the integrity of the food."

What do the different Organic Labels Mean?

There is a lot of uncertainty regarding what the different organic labels mean. See below for the USDA and the Canadian versions of the labels.

 

Certified organic means that an item has been raised in line with strictly enforced production standards that are verified by independent organizations (in fact, the USDA verifies approximately 90% each year). Certification involves inspection of farm fields, processing facilities, detailed records, and periodic testing of soil and water to ensure that growers and handlers of organic food are meeting and maintaining compliance with the strict standards set out for organic food producers.

 

In the USA, the USDA sets out three main categories for organic foods:

1. 100% Organic - only made with organic ingredients. No antibiotics, hormones, genetic engineering, radiation, synthetic pesticides or fertilizers may be used. These items are allowed to display the USDA organic logo along with a logo stating who certified the particular producer as organic.
2. Organic - Contains 95% organic ingredients. The remaining 5% coming from ingredients on the approved National list (there is some controversy surrounding this list - check out the OTA for more details).
3. Made with Organic Ingredients - Made with at least 70% organic ingredients, 3 of which must be listed on the package with the remaining ingredients being on the National list of approved ingredients. These products may display the certifier's logo, but not the USDA organic label.

Are Organic Foods Free from Pesticides and Chemicals?

So - we've established that chemicals and pesticides aren't added during the production of organic food. Does that mean that organic foods are free from chemicals and pesticides? Nope! Due to the prevalent use of chemicals in North American farming practices and also in development of society, there are chemicals that occur in soil and in water. Organic produce may be inadvertantly exposed to these chemicals during the production process. What this does mean though is that organic produce has significantly lower levels of chemicals and pesticides than crops produced using conventional farming methods.

 

This picture below shows the results of a survey of American families regarding organic foods:

What's the deal with how Expensive Organic Food is?
Organic food is more expensive than conventionally farmed food. This is just a fact. But lets make sure we understand why this is the case. According to the OTA, there are additional costs associated with becoming certified organic. These costs support ensuring compliance with the rules to protect the consumer (such as inspections, regulatory functions, etc). Farmers obtaining and maintaining their certification tend to have more labour and management intensive operations due to the increased monitoring and different farming practices required by this method which result in smaller scale operations which in turn results in less economies of scale in production as are experienced in bigger farms. All of these factors contribute to higher prices of organic produce. Lets look at whether this organic food is really that much better for us to justify paying higher prices for it.

Is Organic Food Really Better for Us?
There have been a number of studies done on whether there really are more nutrients in organically produced food. Studies are beginning to emerge that indicate that this is the case! In a number of studies, higher levels of some nutrients, antioxidants and beneficial fatty acids occurred in organically produced food vs. non-organically produced food. You can check out links to those studies here if you're interested. The general concensus among researchers though is that more research needs to be done before concluding that these claims are in fact representative of all organically produced foods.

What we can say though, is that limiting our exposure to unnecessary chemicals and harmful agents can't be a bad thing. Paying a few cents more for organic food is hardly a high price to pay for limiting our exposure to such things.
More Reasons to Go Organic
If the above information didn't convince you that going organic (or eating more organic food) is a good thing. Here's some more reasons:

• Organic food tastes great! I used to scoff at this one - "who can even taste a difference?" then I tried organic bananas. Its a night and day difference! Try it, you'll be convinced.
• Organic agriculture results in less chemicals and contaminants being put into our eco-system.
• Organic agriculture builds healthy soil instead of depleting it as conventional farming tends to do.
• Organic farming helps keep rural communities and small farms healthy. By producing a market segment for these farmers to compete, smaller operations are able to farm in an eco-friendly way while charging fair prices for their produce. If they had to compete with conventional, large-scale farming, there is no way they could cover their costs.
• Health of farmers and farm workers. High occurrences of cancer and other health issues have been noted in farm workers on conventional farms due to high exposure to pesticides and chemicals. Farming without these substances will result in decreased exposure and in turn decreased health risks for these workers.
• For future generations. If farming practices are sustainable and work in harmony with the land, we will preserve the land so that future generations can benefit from it and continue to produce healthy food for themselves.

Those all seem like pretty good reasons to me! Those reasons were taken from the Whole Foods website and the Daily Green.

Organic vs. Natural

One last topic I wanted to touch on is the organic vs. natural topic. I was under the impression that natural was a similar label to organic and that it was always a healthier option than "regular" food items. The label "natural" or "100% Natural" is supposed to mean that the product is free from artificial colour, flavour or synthetic substances. However, since this food label is not governed by any government body as Organic is, there is typically very little consistency in the natural label on products. When an item is labeled as organic (see above discussion) you know you can trust that the product truely is produced without those substances and has met strict standards to carry that label.

I'm not telling you not to buy naturally labeled products. What I'm telling you is that it is even more important to read and understand the labels, ingredients and nutritional information of those products labeled as natural in order to ensure it truely is natural and free from unhealthy ingredients. Don't pay more for an item labeled natural if it isn't truely free from artificial ingredients!

The Verdict - Final Words of Wisdom

The above info seems like a fairly strong case toward starting to consume as much organic food as we can. I understand it can be a big adjustment in the budget department, but some foods are worse than others regarding chemical absorption. Here is a list of the Dirty Dozen and the Clean Fifteen. The dirty dozen consists of a dozen produce items that absorb more chemicals than their counterparts the Clean Fifteen. If faced with a choice of which organic produce items you can afford, stick to ensuring the dirty dozen are organic to minimize the health risks associated with the chemicals in non-organically produced food. Switching to organic is a gradual process - a little bit at a time is a great approach! It makes it manageable and less overwhelming. Remember - every little change you make in your lifestyle is a step in the right direction!

If you're interested, here is some more reading you can do on the organic topic and some great resources:

Organics its Worth It

The Organic Pages

I hope you found this post useful and informative! If you have comments on this post or have other great resources, please leave me a note below or send me an email! I would love to hear from you.

Let me know if there are any topics you would like me to cover in upcoming pantry basics posts. Happy Cooking my Friends!