Monday, August 1, 2011

Swiss chard and strawberry spinach smoothie

I have rarely posted to beetsuite this summer, being occupied with gardening and garden construction. This chard smoothie is a sample of the results of my hard labour.


Swiss chard
Strawberry spinach
Mint


                                            Yield: 1 cup, approximately

Ingredients:
6 fresh chard leaves with stems, each leaf about the size of your palm
1 handful fresh strawberry spinach stems
6 stems fresh mint
1 Kiwi fruit
¼ cup aloe vera juice
1 teaspoon extra-virgin olive oil

Preparation:
1. Pick chard, spinach and mint fresh from your garden. Clean the garden produce by washing  outdoors in fresh water, thus leaving any livestock, such as ants and spiders, outside to continue their work.

2.  Slice or tear chard leaves and stems into 5 c. (2 in.) chunks and place them in a blender.

3. Remove leaves and seed balls from strawberry spinach. Add them to the blender. Discard stems.

4. Remove leaves from mint stems. Discard stems. Place leaves in blender.

5. Peel Kiwi fruit. Slice into rounds and add to blender.

6. Add aloe vera juice and olive oil. Blend on 'High' until the ingredients are pureed.

Sunday, July 10, 2011

Bison borscht

Bison borscht is quick and easy to make using an induction cooktop. Your kitchen will remain cool while your borscht will be hot.

Bison borscht with sour cream

Yield: 4 - 6 servings
Ground bison meat formed into a patty

Ingredients:
¼ lb. frozen ground bison patty, thawed
I medium yellow cooking onion
1 tablespoon olive oil
1 large beet, washed and peeled
1 small purple cabbage head
6 cups water
4 sprigs fresh dill
2 dried bay leaves
fresh ground sea salt
fresh ground black pepper corns
¼ cup red wine vinegar
commercial soured cream

Preparation:
1. Slice thawed bison patty into small cubes, or break apart into small chunks. Reserve.

2. Slice peeled beet into a small dice to make a quantity of 2 cups. Reserve.

3. Thinly slice purple cabbage into small bite-sized pieces to make a quantity of 2 cups. Reserve.

4. Slice cooking onion into a small dice to make ½ cup. Add olive oil and onion dice to cooking pot on the induction cooktop. Use the 'Fry' mode, and set heat to 'Med/Low.' Saute onion for 2 - 3 minutes. 

5. Add cubed bison patty to the cooking pot. Over 'Medium' heat, saute until meat begins to brown.

6. Switch cook mode to 'Boil'. Set heat at 'Medium'. Add reserved beet dice and sliced purple cabbage. Stir.

Diced beet, sliced purple cabbage, diced onion and cubed bison meat


7. Add 4 - 6 cups of water, enough to cover the contents in the cooking pot. Add dill, bay leaves, sea salt and black pepper. Bring to the boil, then reduce heat to 'Med/Low' or 'Low' to simmer the borscht for approximately 20 minutes.

8. When the beet dice is al dente, the borscht is finished cooking. Turn off the induction cooktop but leave cooking pot on the cooktop. Remove bay leaves and dill. Add red wine vinegar, stir, and allow borscht to sit for 5 minutes to enable flavours to mingle.

9. Ladle bison borscht into bowls. Add a dollop of sour cream to each.

Tuesday, June 21, 2011

Cold borscht with hot potatoes and yoghurt

Cold borscht with hot mashed potatoes? Think of hot apple pie with ice cream. The sensation is similar, but savoury rather than sweet.

Cold borscht with hot potatoes and yoghurt


                                                 Yield: 4 servings


Ingredients:
2 medium beets
4 cups water
2-3 sprigs fresh dill for borscht, plus 1 sprig for garnish
2 teaspoons brown sugar
2-3 tablespoons fresh lemon juice
¼ teaspoon sea salt
2 medium potatoes, boiled, whipped
½ tablespoon butter
2 tablespoons milk
Greek yoghurt


Preparation:
1. Thoroughly wash beets under running water to remove sand and debris. Remove any wilted or discoloured tops and roots. Place whole beets in the basket of a food steamer or pressure cooker. Steam according the instructions in your steamer or pressure cooker manual. When cooked, remove beets to a heat-proof container and set aside to cool. Reserve cooking fluid for use in this borscht.

2. When beets are cool enough to handle, slip the peels away. Dice. Place in a non-reactive cooking pot. Strained the reserved cooking fluid and top it up with fresh water to make 4 cups of liquid. Add whole sprigs of dill. Bring to the boil, then reduce heat to simmer for 5 minutes.

3. Remove and discard dill. Add lemon juice, sugar and salt. Stir to combine. Turn off heat and allow borscht to cool until the borscht is no longer steaming.

4. Pour borscht into a blender. Pulse to a thin puree.

5. Remove borscht to a lidded container and place in the refrigerator to cool completely.

6. Prior to serving borscht, cook potatoes with skins on. While still hot, mash them. Add butter and milk, then whip them to a smooth paste.

7. Ladle cold borscht into bowls. Place a dollop of hot whipped potato into each bowl of borscht, and top it off with a tablespoon of soured cream and a small slip of fresh dill.

Saturday, June 18, 2011

Cold beet and kohlrabi soup

The sweet flavour of kohlrabi blends well with the earthy, full flavour or raw beet in this summer soup which is quickly made in your food processor or blender.

Cold beet and kohlrabi soup

Ingredients:
1 beet, peeled, chopped
1 kohlrabi, peeled, chopped
½ cup chopped kohlrabi greens
1 small shallot, peeled, quartered
2 tablespoons grated white radish
pinch of fresh thyme
pinch of fresh tarragon
1½ - 2 cups hemp milk or almond milk
sprigs of fresh thyme

Beets, kohlrabi, thyme, and white radish


Preparation :

1. Having washed the vegetables, peel and coarsely chop them. Put them in a food processor or blender.

2. Wash and spin-dry the herbs. Crush them and add to the vegetables.

3. Add the shallot, the radish and the hemp or almond milk, then process or blend to a smooth puree.

4. Decant into two soup bowls. Garnish with a sprig of fresh thyme.

Monday, June 6, 2011

Grated beet with mashed yam

Steam the beet and yam, and leave them to cool. Then make this nutritious, highly-coloured alternative to the common potato salad normally served in Canada's summer picnics.

Grated beet with mashed yam


Ingredients:

1 medium-sized beet, stalks removed
1 medium-sized yam or sweet potato
2 cups water
¼-½ cup plain Greek yoghurt
2 tablespoon fresh lime juice
¼ teaspoon ground ginger
sea salt and fresh ground black pepper to taste

Preparation:

1. Wash beet and yam. Place them in the steamer basket of a pressure cooker. Add 2 cups water. Bring the pressure cooker to a boil (following instructions in your manual). Reduce heat to medium and cook the vegetables for 10 minutes. Turn off the heat and leave pressure cooker to rest until the safety latch is released. Remove vegetables to an air-tight container to cool. Discard pot liquor.

2. When cool, slip skin off beet. Discard the skin. Grate the beet. Set aside.

3. Peel the yam. Discard the skin. Place the yam in a mixing bowl. Mash it with a potato masher or use a beater to whip it to a puree.

4. Add grated beet, yoghurt, lime juice, and ginger to the mashed yam. Mix.

5. Add salt and pepper to taste. Serve immediately.

Tuesday, May 17, 2011

Beet, carrot, mustard greens and celery juice

The hot spiciness of the mustard greens removes the necessity for adding salt or spices to this juice. The mustard heat sensation is first felt on the tip of the tongue, spreading throughout the mouth. This quickly mellows to an aftertaste of carrot and beet.

Beet, carrot, mustard greens and celery juice


Ingredients:

1 small beet, approximately 4 cm. (1.5 in.) in diameter
2 celery sticks
2 carrots
2 - 3 mustard green leaves, stalks removed

Beet, carrot, celery stalks and mustard greens

Preparation:

1. Wash all the vegetables. 

2. Slice the mustard greens into strips. Cut the celery stalks into small chunks. Pulp all in a juicer. 

Mustard greens and celery juice
3. Slice carrots into chunks. Pulp in the juicer.

Mustard greens, celery and carrot juice

4. Cut beet into chunks. Pulp in the juicer. Decant the juice into a glass. 

Sunday, May 15, 2011

Beet veggie smoothie

This beet smoothie is a  delicious way to get your daily portion of vegetables. It is like a savoury vegetable salad with just a little punch from the fresh ginger. In addition, the olive oil is great for the health of your nervous system.

Beet veggie smoothie

                                                    Yield: 2 smoothies
Ingredients:

1 beet, approximately 5 c. (2 in.) in diameter
6 beet leaves, including stalks
1 sweet red bell papper
1 tomato
1 carrot
½ teaspoon grated fresh ginger
1 - 2 celery stalks 
6 - 8 stems of cilantro
1 tablespoon extra virgin olive oil
¼ cup cold water
salt and pepper to taste
Beet, beet leaves, sweet red bell pepper, tomato, ginger
celery, cilantro and carrot

Preparation:

1. Wash the vegetables. Peel the beet. Chop it into chunks. Place into a blender together with ¼ cup water. Pulse on 'High'.

2. Add chopped tomato, bell pepper and carrot to blender. Blend until pureed.

3. Add the remaining ingredients. Blend to a fine pureed. Adjust seasonings.

Wednesday, May 4, 2011

Beet, mango, carrot and strawberry smoothie

Mango and strawberry flavours predominate in this beautiful and delicious beet smoothie. It contains four of your day's portions of fresh fruits and vegetables and all the wholesome goodness of raw beets.

Beet, mango, carrot and strawberry smoothie

                                                    Yield: 1 smoothie
Ingredients:

1 beet, approximately 5 c. (2 in.) in diameter, washed, peeled, chopped
4 large fresh strawberries, washed, halved, greens removed
1 carrot, washed, chopped
1 ripe mango, peeled, sliced
¼ cup carrot juice

Chopped beet, mango, strawberries and carrot

Preparation:

1. Wash the fruit and vegetables. 

2. Peel the beet. Chop it into chunks. Place into a blender with carrot juice. Pulse on 'High'.

2. Add chopped carrot to blender and pulse until pureed.

3. Add strawberries and mango. Blend to a fine pureed. 

Sunday, May 1, 2011

Swiss chard and mustard greens smoothie


You'll find this chard smoothie has a predominant pepper flavour. It provides a light, cooling break from your yard work. It's just in time to bring relief from the mid-afternoon temperatures that have begun to feel spring-like. 


Swiss chard and mustard greens smoothie

                                               Yield: 1 smoothie

Ingredients:
2 white Swiss chard leaves, stalks removed
2 - 3 large mustard green leaves, stalks removed
1 - 2 handfuls seedless green grapes, stems removed
1 - 2 stalks clery
¼ cup cold water
Garnish: 3 green grapes

Swiss chard, mustard greens, celery, and seedless green grapes

Preparation:
1. Clean the fruits and vegetables.

2.  Place 1 - 2 handfuls of seedless green grapes and ¼ cup water into the blender. Puree.

3. Slice the leaves of chard and mustard greens into 1 cm. (½ in.) slices.  Add to the blender contents. Puree.

4. Cut the celery stick(s) into 2.5 cm. (1 in.) chunks. Add to the blender. Puree.

5. Pour into a glass. Garnish with seedless grapes.*

* In summer, wash and freeze grapes before blending them. This smoothie becomes very cooling and slurpy-ish.

Friday, April 29, 2011

Swedish baked beets

Swedish baked beets are traditionally eaten with salted fish. They are also delicious served with beef, lamb, bison, or wild fowl. Eat this dish however you choose: hot out of the oven, at room temperature, or cold as an alfresco summer picnic dish.


Swedish baked beets


                                                                               Yield: 4-6 servings

Oven: 240℃  (460℉)

Ingredients:

3 medium-sized beets
1 large red onion
2 tablespoons extra virgin olive oil
sea salt
fresh ground black pepper
½ - ¾ cup commercial soured cream
Garnish: 5 -6 sprigs fresh dill


Preparation:

1. Wash beets. Remove beet leaves, leaving about 2.5 cm. (1 in.) of stem attached to the roots.

2. Using 1 tablespoon of olive oil, coat beet roots in oil. Place whole beet roots in an aluminium foil cooking wrap, add a dash of salt and pepper, and close the foil wrap securely. Place the foil wrapped beet roots in a heat-proof baking tray. Bake at 240℃   for approximately 1.5 hours. 

Cooking time required will vary with the beet's size, origin and type, and with your elevation above sea level. Wearing heat-proof oven mitts, test the roots for doneness by gently pressing the them with your fingers.If the root gives way slightly, baking is complete.

3. Peel red onion and slice into 8 to 16 wedges, depending upon the size of the onion. Place onion wedges on a baking tray. Drizzle with the other tablespoon of olive oil. Add salt and pepper, if preferred. Bake at the same time as the beets. The onion wedges should require approximately 20 - 30 minutes if placed below the beet roots. Less time will be required if the wedges are placed high in the oven. 

When the onion wedges are just slightly singed on some tips, remove from the oven, loosely cover, and set aside.


Roasted red onion wedges

4. When the beet roots are baked, remove them from the oven. Slip the peels off. Quarter the beets into wedges and, possibly, divide the wedges again into bite-sized wedges, depending upon the size of the beets.


Baked beets, fresh from the oven


5. Arrange baked beet and red onion wedges in a serving dish or on a serving plate. Either add dollops of sour cream over the vegetables, or place the sour cream in a separate serving dish. Garnish with fresh dill. 

Wednesday, April 27, 2011

Moroccan chard with lamb

Fresh lamb is readily available in the shops during this spring season. Many prefer lamb to ham for Easter meals. 

If you liked the Moroccan chard recipe, you'll love this dish. It comes to you courtesy of a Moroccan colleague who liked my Moroccan chard recipe. He strongly recommended using vegetable oil because of the high temperature required for searing the lamb. I, however, do not use vegetable oil. I noted his instructions but adapted the ingredients to my own taste. I used coconut oil in this, my own version of the dish he described.

Moroccan chard with lamb, steaming hot and fresh from the pan

                                                                              Yield: 4 servings

Ingredients:

4 lamb chops
2 large red-stalked chard leaves, washed
2 large white-stalked chard leaves, washed
1½ cups red onion, diced small
1 tablespoon extra virgin olive oil
¼ teaspoon fresh ground black pepper
¼ teaspoon ground cumin
¼ teaspoon ground paprika
¼ teaspoon ground red (cayenne) pepper
1 tablespoon coconut oil
fresh ground sea salt
4 tablespoons fresh lemon juice


Preparation:

1. Slice the stalks away from the washed chard leaves. Slice the stalks, crosswise, into 5 mm. (¼ in.) slices. Set aside.

Chopped chard
2. Slice the chard leaves crosswise, to produce strips about 1 cm. (less than ½ in.) wide. Then roughly chop these strips crosswise. Set aside.








3. Slice away and discard the fat from four lamb shops. Pare the meat from the bones. Slice the meat into bite-sized pieces. 

4. In a saute pan, heat the olive oil and add the diced red onion. Saute over low heat for about 3 minutes until the onion becomes translucent. Add the sliced chard stalks, cayenne, black pepper, cumin and paprika.  Cook over medium heat for 3 - 4 minutes. 

Sauteed red onion and chard stalks

5. Remove contents of the saute pan to a heat-proof holding dish.

6. Return the saute pan to the heat. Add the coconut oil and raise the heat to high. Add the chopped lamb and the bones to the sizzling hot coconut oil. Sear the chunks of lamb on all sides to seal in the juices, then reduce the heat to medium and fry for up to 5 minutes, until the inside is still slightly pink. 

Seared lamb

7. Add the contents of the heat-proof dish to the saute pan and heat through.

8. Add the sliced chard leaves and cook without stirring until leaves are wilted. Add sea salt to taste.

Chard slices wilting over seared lamb, chard stalks
and red onion


9. Remove from the heat and turn out into a serving bowl. Sprinkle with lemon juice.

Tuesday, April 26, 2011

Beet greens smoothies

Beet greens, beet leaves, beet tops: call them what you will but whatever you call them, know that they are nourishing food. And when eaten as raw cuisine, they deliver the maximum essential nutrients.

These beet green smoothies are made with the minimum of fuss. They are perfect for our busy modern lifestyles. They taste delicious and, what's more, they provide hefty portions of the recommended daily intake of fruits and vegetables.

So don't throw those beet greens away. Drink them instead.








Beet greens, star fruit and cucumber smoothie












Beet greens and dragon fruit smoothie











Beet greens smoothie







Beet greens and celeriac greens smoothie
































Friday, April 22, 2011

Moroccan chard

All the nutritional benefits of Swiss chard are captured in this lightly sautéed, flavourful dish. The recipe produces enough for one person, therefore, you should increase the quantities in accordance with the number of adults who will be eating.

Moroccan chard

                                                                                   Yield: 1 serving

Sliced chard stems and leaves,
paprika, cayenne, cumin
and lemon
Ingredients:

2 large chard leaves with stalks, washed
1 small cloves of garlic, minced
1 teaspoon extra virgin olive oil
¼ cup vegetable or poultry stock
 large pinch of fresh ground black pepper
 large pinch of ground cumin
 large pinch of ground paprika
 large pinch of ground red (cayenne) pepper
1 tablespoon fresh lemon juice



Preparation:

1.  Slice the stems away from the washed chard leaves. Slice the stems crosswise, into 1 cm. (smaller than ½ in.) slices.

2. Slice the leaves crosswise, to produce strips about 1 cm. (less than ½ in.) wide.

2.  In a saute pan, heat the olive oil and add the minced garlic. Stir and cook until the garlic releases its fragrance. 

3. Add the sliced chard stems and vegetable or chicken stock. Reduce heat to simmer. Cook for 3 minutes..

4. Add spices. Stir and cook for 1 minute.

5. Add sliced leaves. Stir until leaves are wilted. Cover and simmer for 1 minute. Remove the cover and continue cooking for 2 minutes. 

6. Remove from heat and turn out into a small bowl. Sprinkle with lemon juice.

Tuesday, April 19, 2011

Portuguese beet and potato casserole

This simple beet casserole can be a meal in itself, or it can be used as an entree. It contains all the health benefits of cooked beets, plus a full range of essential protein and a small portion of fat in the form of butter.

A Portuguese acquaintance described this dish to me, but this recipe is my own version of Portuguese beet and potato casserole. First, rather than simply using ordinary white potatoes, I've used a selection of Little Gems: purple, red and white. Also, I used red onion rather than yellow cooking onion, and Almond milk rather than the dairy milk which would normally found in a Portuguese home.
Portuguese beet and potato casserole

Yield: 4 - 6 servings


Oven: 190℃ (350 ℉)


Ingredients:

1 cup mashed purple, red and white Little Gem potatoes with skins intact
1 cup red onion, thinly sliced
2 medium-sized beet roots, steamed, grated
 2 eggs, lightly beaten
½ cup grated Parmesan
½ cup Almond milk, scalded
 1 tablespoon butter (or ghee), plus 1 teaspoon butter to coat the oven dish
fresh ground sea salt
 fresh ground black pepper corns

Preparation:

1. Prepare oven dish by rubbing the inside with 1 teaspoon of butter. Set aside.
2. Mix the grated beet, mashed potato and sliced onion.
3. Beat eggs lightly, then add Parmesan. Combine. Fold into beet mixture.
4. Add milk, 1 tablespoon of butter, salt, and pepper. Mix. At this point, the mixture will be purple. Have no fear; heat will alter the colour of this mixture.
5. Turn the mixture out into the prepared oven dish.
6. Bake for 50 - 60 minutes. Serve immediately.

Oven fresh Portuguese beet and potato casserole

Monday, April 18, 2011

Brazilian beet salad

Get all the health benefits of raw beet root in this simple, delicious salad. This recipe is for one salad serving. To feed more than one person, simply multiply the ingredients by the number of people sharing the meal.


Brazilian beet salad

                                            Yield: 1 salad serving
Small raw beets

Ingredients:

1 small beet, washed, peeled
1 teaspoon extra virgin olive oil
2 teaspoons red wine vinegar
fresh ground sea salt
fresh ground black pepper corns



Preparation:

1. Grate the beet. 

2. Mix the oil, vinegar, salt and pepper to make the salad dressing, and pour it over the grated beet.

Saturday, April 16, 2011

Beet, blood orange and raspberry smoothie

This raw beet root smoothie fairly floods your mouth with fabulous taste sensations for there's more goodness in it than the title can say. Strawberries and sweet red bell pepper are added for a whopping supply of whole vitamins, minerals and phytonutrients plus your friend and mine: fibre.

Beet, blood orange, raspberries, sweet red bell pepper, and strawberries

Ingredients:

1 beet, approximately 5 c. (2 in.) in diameter, washed, peeled, chopped
½ cup fresh strawberries, washed, halved, greens removed
½ cup raspberries, washed
1 blood orange, peeled, chopped
¼ fresh, sweet red bell pepper, washed, chopped
¼ cup water

Chopped beet, blood orange, raspberries,
sweet red bell pepper, and strawberries
in blender

Preparation:

1. Wash the fruit and vegetables. 

2. Peel the beet. Roughly chop into chunks. Place into a blender with water. Pulse on 'High'.

2. Add remaining ingredients when peeled, or otherwise treated as indicated in the ingredients list.

3. Blend to a fine puree. (Most raspberry and strawberry seeds will remain intact.)

Beet, blood orange and raspberry smoothie

Thursday, April 14, 2011

Beet greens and fire dragon fruit smoothie

Beet greens and the grey flesh of the subtly flavoured fire dragon fruit create the deep green of this nutrient-rich smoothie. The sweet tartness of Granny Smith apple compliments the mug bean sprouts. Add the juice of lime to broaden the flavours.


Beet greens and fire dragon fruit smoothie


                                                          Yield: 1 serving

Ingredients:

1 bunch fresh beet greens, washed, chopped (about 3-4  whole leaves minus stalks)
1 handful mung bean sprouts, washed
¼ Granny Smith apple, chopped
¼ fire dragon fruit
¼ cup water
¼ fresh lime

Clockwise: beet greens, mung bean sprouts, Granny Smith apple and
fire dragon fruit

Preparation:

1. Wash the vegetables. Separate the leaves from the stalks. Roughly chop the beet greens and put them into a blender.

2. Add water and bean sprouts. Pulse on 'High' until pureed.

3. Add ¼ apple, together with the peel. Scoop flesh out of ¼ dragon fruit and add to blender.

4. Pulse on 'High' until pureed. Add lime juice if desired.

Monday, April 11, 2011

Indian borscht with raita

This borscht is unusual in that it is a hot soup, one you'll find useful for opening your sinuses and other pipes should you have congestion or a cold. It is warming in all the best ways.

Indian borscht with raita


                                                                                        Yield: 3 - 4 servings


Ingredients:

2 small beets, about 3 - 5 cm. (1.5 - 2") in diameter
1 cup red onion, diced
1 large clove garlic, minced
1 small hot red pepper, seeds removed
1 tablespoon extra-virgin olive oil
½ teaspoon tandoori masala
3 - 5 cups beef, chicken or vegetable stock
1 tablespoon lemon juice
freshly ground black pepper corns
Garnish: fresh mint leaves

Beets, garlic, red onion, hot red pepper


Preparation:
1. Thoroughly wash beets. Remove any wilted or discoloured tops and roots. Place whole beets in the basket of a food steamer or pressure cooker. Cook beets in accordance with your steamer's or pressure cooker's instructions, or visit my post about using a pressure cooker. 

When cooked, remove beets to a heat-proof container and set aside to cool. Either reserve cooking liquid to use in this borscht preparation, or else store for later use in another recipe.

2. While beets are cooking, prepare the onion, garlic and hot red pepper.

3.When beets are cool enough to handle, slip the peels away. Dice. Reserve. 

4. Place prepared red onion, garlic and hot red pepper in a non-reactive soup kettle together with olive oil. Saute until soft, then add tandoori masala and heat through for a minute.

4.  Add diced beets, mixing well. Then add at least sufficient enough stock to cover the mixture. Bring to boil, then reduce heat to simmer for 5 minutes to enable flavours to mingle.

5. Add lemon juice and a grind of black pepper corns. 

6. Puree the mixture, either using a stationary blender or a hand-held blender. Simmer for 10 minutes over low heat. 

7. Meanwhile, make raita, as follows:



Raita

Ingredients:
½ cup commercial yoghurt 
2 tablespoons finely diced cucumber, washed, unpeeled
1 teaspoon ground cumin, toasted
1 - 2 teaspoons finely chopped fresh mint leaves
1 tablespoon fresh lemon juice

Preparation:
Place all ingredients together in a small bowl and mix well.

8. Ladle hot Indian borscht into bowls, topping each with one or more tablespoons of raita. Garnish with fresh mint leaves.