Helpful Real Food Cooking Tips

In the past few months I have been reading more and more cookbooks and books about food in general. Some of these books have been duds (The Taste Thesaurus? Blah) but others have been gems. You might be wondering if I have become obsessed with food and you might be onto something. I do like food, A LOT, but cooking? Not so much. Being on the GAPS diet, also known as the "no processed anything diet" requires me to spend a lot of time cooking. You might think that having been on this diet for 16 months! now I would have acquired a love of cooking given the many hours each day I spend in the kitchen but you would be sadly wrong. If nothing else I probably dislike it more. In my quest to make cooking less painful I have stumbled upon a few very fabulous tips that help me spend less time in the kitchen and help me save money to boot.

The first tip comes from a cookbook that I haven't even read yet and probably won't unless the price goes down:

The author of Well Fed offers a thirty-page teaser preview on her website which was so awesome that I was almost willing to pay $30 for the cookbook; almost. What is magical about this cookbook besides its delicious recipes which include, amongst others, chocolate chili? Melissa Joulwan comes from a family of restauranteurs which means she knows how to cook food FAST. Once a week Joulwan does the majority of her food prep for the week, usually within a day of her shopping trip. In two hours she browns ground beef, cooks chicken breasts and sausages,  roasts sweet potatoes and spaghetti squash, steams broccoli and cabbage, chops up raw veggies for snacks, boils a dozen eggs and much more.

As I read this idea it astounded me. In years past I had subscribed to a menu mailer that advocated such weekly prep as this but it didn't really work for me because I didn't like all the recipes included in each weeks mailers. Joulwan, however, doesn't worry about such things as "recipes". She only makes 2-3 real recipes every week. The rest of the time she makes what she calls "hot plates." Basically, she takes what prepared items she has an assembles them into a meal. She decides what flavor she wants (Mexican, Indian, Asian etc.) and then what protein and throws it all together into a skillet and voila! Dinner. The example she gave for a Mexican dinner was to throw together in a skillet a pound of the precooked ground beef, steamed chopped peppers and cabbage and while that was warming up make some "South Western Cumin Lime Dressing" and she had dinner ready in less than ten minutes. This way you get lots of variety and you aren't stuck with the Chicken curry you had planned to make when what you really crave is Mexican.

I have done this a few times and it has worked famously. I wish I was better at doing it but as with every new skill learned, it takes time to change habits and fit something new into the routine. The chopping and steaming vegetables has been genius. I wash and cut up lettuce as soon as I get it so that I can make an easy salad, grate and steam cauliflower rice, and slice a head of cabbage for "noodles." It is so easy just to steam the already wet from washing sliced vegetables until just soft and put in a container in the fridge until I need it. I also like to make up the week's salad dressing so I have no excuse not to eat my greens.

As for working on those flavor combinations to mix together those hot plates? The Flavor Bible is essential! I cannot say enough about how great this book is. The way it is organized is so perfectly aligned with how my brains works. The only thing that I didn't like about this book is its omission of Sherry for cooking.

An Everlasting Meal: Cooking With Economy and Grace had such a lovely little gem of a not-quite-cookbook title that I bought it, not even waiting for it to come to the library. I don't exactly regret my purchase but I since I am not eating grains currently, her grain heavy and Italian influenced cooking tips really did not quite hit home with me. She also has a mysterious "thing" with beets which I cannot comprehend. It wasn't that this was a useless books, on the contrary, her tips for stretching your culinary budget are sound and tasty, but Adler definitely needed to endear herself to me with her unflinching praise of fat to keep me reading until the end. The most useful tip that I found in her book was to use EVERY part of the vegetable. The core and leaves of that head of cauliflower? Edible. Yup. Not every part of plant is edible (carrot tops?) but when you are paying for those throwaway bits it is nice to be able to put them to use. I now use the extra leaves and cores of cabbage and cauliflower to make blended French-style potage soups.

Another trick that Adler taught is to use the cooking liquid from cooking vegetables as a base for soups. Yes! Duh, I don't know why it took me this long to figure that one out. For a while now I have always saved the drippings from roasts to use for soups and they really amp up the flavor; using the veggie "drippings" is much same. 

My favorite kitchen tip I have actually been doing for years: boil the bones but what I didn't know is that you can boil the snot, erm nutrients, right out of them for a week before throwing them out. Perpetual Broth has become my new best friend and the very best way to stretch that expensive pastured chicken carcass. It is so nice in the winter to be able to have broth for soup available for meals throughout the week and even with a 1/4 tsp. sea salt, a cup of broth is both nourishing, soothing and delicious after a long day. I very highly recommend doing this.

Those are my tips for now. Any that you are willing to share with me?

Controversial Monday: Save your drippings!

Warning: Chronic dieters and nutrition gurus, I am about to break your brain. 

When I was growing up my mom would always use empty vegetable tin cans to collect fat drippings, and then they would just sit there, for days, weeks...inevitably they would eventually be thrown out but I always wondered: "It sure seems a waste. Can you do anything with it?" Now that I know about traditional food preparation the answer is a very enthusiastic "YES! And it is delicious!"

Schmaltz

Back in the day just about everyone used to cook with the leftover drippings from cooking meat. It was almost a sin to throw it out! To have a dairy cow or access to butter was a luxury. Processed vegetable spreads were nonexistent. So what happened? A brief history lesson...

Answer: The Lipid Hypothesis. In the mid-nineteenth century the term was coined to explain that the cause of blood lipid accumulation on the walls of arteries. I am sure we can all remember seeing the commercials for Lipitor and their lovely illustrations of this effect. The idea is that eating foods high in cholesterol and saturated fat will raise blood cholesterol and cause the plaque accumulations leading to high blood pressure and coronary heart disease. The only problem with this is that there were never any double-blind studies done to test this theory; it was accepted as fact in the 1980's by consensus of the medical community without the support of properly conducted scientific experiments to prove or disprove the theory.

In the early twentieth century people starting switching from cooking with traditional animal fats to factory hydrogenated vegetable fats like shortening and vegetable oil because they were cheaper and they had the added benefit of a neutral flavor and a seemingly longer shelf life.* Until the 1970's most people that used shortening and vegetable oils used them because they were cheaper. The acceptance of the lipid hypothesis changed all that and animals fats were labeled as "bad" while vegetable fats were labeled as "good." While there were always critics of the lipid hypothesis, until the late 1990's and what I call the "Oreo Controversy" when hydrogenated or trans fats were proven to contribute greatly to atherosclerosis by raising the bad Low-density Lipoprotein (LDL) cholesterol, and lowering the good High-density Lipoprotein (HDL) cholesterol.** 

Aha! So, all cholesterol isn't bad for you! Now, back to lard, schmaltz, tallow, ghee, butter and all the other lovely traditionally used fats... Let's look at the chemical composition of Lard (rendered pig fat), shall we?

...lard is 40 percent saturated, 50 percent monounsaturated, and contains 10 percent polyunsaturated fatty acids. It is also one of our richest dietary sources of vitamin D.***

 Lard is mostly an unsaturated fat which is GOOD, but that saturated fat also has benefits:

Saturated fatty acids, particularly medium chain fatty acids such as lauric and capric acids, have been found to play an important role in supporting the immune system. Studies of the effects of specific fatty acids on serum cholesterol levels have shown that of the three most common saturated fatty acids in tallow and lard, only myristic acid increases the level of cholesterol in the blood substantially, whereas stearic acid has no effect, and the polyunsaturated linoleic acid decreases it. ****

To put it mildly, animals fats aren't BAD for you nor will they make you fat. In fact, they may even help you lose weight. Animal fats are also fantastic for cooking! If you haven't tried zucchini fried in lard, you haven't lived. Bacon drippings are a great substitute for butter in any savory recipe, especially corn bread! If you have chicken drippings or rendered chicken fat (schmaltz) you can use it to enhance the flavor of anything poultry based; beef tallow is supposed to also have the same effect on beef products. Indians swear by Ghee (clarified butter) as their oil of choice.

If you read this and just can't wait to find yourself some lard and make a pie crust to die for, be aware that many commercially available lards are hydrogenated and have added fillers to make them more stable. Check the labels and a good rule of thumb is that if it isn't refrigerated, don't buy it. Also, be aware that while fat is where all the vitamins are stored, it is also where most of the toxins are stored. If you want to get the most benefit out of eating animal fats, buy pastured, or at least organic, meats and fats.