Category: Food

French toast from low carb banana bread

Low carb quick breads are as easy to make as low carb yeast breads. This morning I made low carb banana bread and used it to make French toast. Instead of regular wheat flour, I used a mixture of 2 parts gluten flour, 2 parts barley flour, 2 parts almond meal, and 1 part soybean flour. Other than that, I followed my usual procedure for making banana bread.

French toast loves to be served with whipped cream. I put a pinch of nutmeg into the cream before whipping it.

This makes a very high protein bread, combining seed (wheat gluten and barley), legume (soy), nuts (almond), and egg.

Barley risotto

The barley experiments continue. I am coming to the conclusion that anything rice will do, pearled barley will do better. I have made barley stir fries, barley pilaf, and barley risotto. With barley, you get much lower carbs, more flavor, and a meatier, more satisfying chew.

I’ve also bought some hulled barley, which like pearled barley is available in bulk at Whole Foods. Hulled barley, however, needs to be soaked overnight before it’s cooked. And it takes longer to cook — about an hour for hulled barley vs. 25 minutes or so for pearled barley. So with hulled barley you need to plan ahead a bit.

Low-carb cinnamon rolls

The barley experiments continue. I’m also experimenting with another low-carb ingredient — almond meal. These cinnamon rolls were made this morning with about 1/3 gluten flour, 1/3 barley flour, and 1/3 almond meal. That’s a good, high-protein low-carb combination. Of course there’s a bit of powdered sugar (and butter and cinnamon), but I kept the sugar content as low as possible.

As I’ve mentioned before here, I have no problems with gluten, and I see no reason to avoid it in my own cooking. Though there can be little doubt that gluten intolerance is increasing in the population, I have doubts that the wheat — or gluten — is really to blame. Some people are skeptical that it’s true that no genetically modified wheat is grown in this country, but if you do some research, I think you’ll find that that’s the case. There is increasing evidence that the real problem is with people’s intestinal flora, not with gluten. Again, you’d have to do your own research. But I’d encourage people to be highly skeptical of the industry that has grown up around the demonization of wheat.

A little bit of gluten flour goes a long way. Actually, 1/3 gluten flour was a bit too much, so I’ll reduce it next time. There can be no bread without gluten. I believe I could make bread out of granite sand if I used about 1/3 gluten flour. By adding gluten, it’s easy to get beautiful bread out of heavy ingredients such as barley flour and almond meal.

Barley bread

Barley is great in soups, but the real test of a grain is: Can you make bread out of it?

Lately I’ve been experimenting with barley, as new research has come out about what a healthy food it is. For one, barley is low on the glycemic index, meaning that it doesn’t spike your blood sugar the way wheat bread does. Barley also promotes a beneficial form of fermentation in the digestive system, so, like yogurt, it’s good for our intestinal flora. And it’s low-carb. Research has shown that when you eat barley, you eat less at the next two meals. That’s the opposite of what high-carb foods do. High-carb foods make us hungrier at the next meal.

Barley contains little or no gluten. That means that you can’t make bread out of 100 percent barley. It won’t rise. It’s the gluten that gives bread its structure. Usually this problem is solved by mixing about 1 part barley flour with 3 or 4 parts wheat flour. But then you have a carby bread that’s only marginally healthier than wheat bread.

Googling around, I found many versions of barley bread. But no one seemed to think of the obvious solution for barley bread: Just add enough wheat gluten flour to give structure to the bread.

That’s what I did yesterday, and the result was delicious. I used about 1 part gluten flour to 4 parts barley flour. It rose beautifully.

Both barley flour and gluten flour can be bought at places like Whole Foods.

Barley bread has a delicious taste. It’s not all that different from wheat bread, but it’s an old-fashioned, rustic taste that I would describe as hobbity.

Barley pilaf

During the past couple of weeks, barley has been in the news because of newly found health benefits. An article in Nutrition Journal ends with this conclusion:

“The results indicate that the BK [boiled barley kernel] evening meal, facilitate glucose regulation, increase the release of GLP-1, reduce subsequent energy intake while at the same time decreasing hunger over 2 subsequent meals, and reduce fasting FFA the subsequent morning, possibly mediated through gut microbial fermentation of the indigestible carbohydrates.”

This is interesting, in that it makes barley a sort of low-carb carb and reduces, rather than increases, hunger at the next meal the ways carbs do. And barley benefits the intestinal flora to boot.

Barley pilaf is easy. First, brown the raw barley in some oil (such as sunflower oil) that can handle moderate heat. Then boil the barley in water — about 1 part barley to 2.5 parts water. Make sure the water is absorbed — you don’t want soggy barley. Add your other pilaf ingredients to a skillet, sauté them, then add the barley. The pilaf in the photo had only browned onions and garlic as the pilaf ingredients.

Barley is delicious, and everyone should love the chewy, pasta-like texture.

The 2013 garden, off and running

March and April were cold. Spring is about three weeks late this year. Not only that, but the long-range forecast shows below-average temperatures through mid-May, with above-average rainfall. This will do no harm to the spring crops. Cabbage, lettuce, onions, etc., love cool, wet weather. I’m a bit concerned, though, that these early crops will mature so late that we’ll be behind getting the summer crops started — tomatoes, squash, etc. We’ll do everything we can to rush the spring crops to maturity. The irrigation system is in place, though it has been very little needed so far.

This year, we’re mulching heavily, hoping that it will conserve moisture and keep down the weeds. Back in 2011, I recommended a book: Gardening When It Counts: Growing Food in Hard Times, by Steve Solomon. In retrospect, though this book contains lots of good information on water frugality, it steered me wrong in some ways. The author is of the opinion that, if you live in an area with enough rainfall to support deciduous forests, then you can garden without irrigation. He also does not think that mulching is very important. I strongly disagree with him. With summer weather like the weather we’ve had here for the past five years, I am strongly of the opinion that having a reliable garden without irrigation just is not possible. Even when there is rainfall, as summer temperatures rise daily to 95 and above, such rainfall as we get is rapidly dried up, and heat stress and water stress become severe. Mulch, I’m hoping, will help keep the soil cooler and conserve water. As a bonus, the hay we’re using as mulch will decompose into the soil, helping to feed the worms.

Ken has worked like a dog in the garden this year. Sometimes when I look out the window from the comfort of the kitchen and see him working so hard, I feel guilty. But Mark Bittman, writing in the New York Times, has reminded me of a very important principle: a garden without a kitchen (and someone slaving in that kitchen) is useless. Every well tended and productive garden must have a kitchen running at full tilt, with someone working in that kitchen who understands what to do with the stuff coming from the garden. We’ve got that process down. Here at the abbey, the garden and the kitchen are a smoothly functioning unit.


Cabbage and onions


Young lettuce. I hope we’re as covered up with lettuce this year as we were last year. I felt as though I spent half the day every day last spring washing lettuce.


Chard


Hay for mulching. We’ve bought it from a farmer near Sandy Ridge for as low as $2 a bale.


Marilyn, Bridget, and Sophia, the 2013 spring chickens. They’re thriving, and their voices are starting to change into hen sounds rather than cheeps. The abbey now has seven chickens.


Tiny peaches


Tiny apples. This is the apple trees’ fifth spring. This year, for the first time, they’ve prolifically set baby apples. I’m hoping for a real apple crop this year.


The first rose will happen soon …


… as will the first magnolia blossom.

You know you like them.

If ever I said, in grief or pride, I tired of honest things, I lied…

— Edna St. Vincent Millay

Why are there so many varieties of crackers in the grocery store? My answer: So that we can go on pretending to ourselves that we wouldn’t much rather have a simple saltine. The ridiculous prices of “fancy” crackers ought to be enough to put you off them. Really, how much should some spices or bird seed add to the cost?

As we all strive to purge ourselves of our food snobbery and honor the simple provincial things, let’s honor crackers. The saltine cracker, I believe, was developed in the 19th century, in America, as a kinder, gentler alternative to hardtack. They became popular very quickly and even spread to other parts of the English-speaking world.

These days, they’ve even gotten a bit healthier. Reduced salt and fat-free versions are available pretty much everywhere. Whole Foods’ house brand, 365, is a very nice cracker made with honest oils and reduced salt.

When I was a young’un, growing up in the country and being dragged very much against my will to a Baptist church every Sunday, and often on Sunday nights and Wednesday nights as well, saltine crackers were sometimes broken into pieces and used for communion crackers (with Welch’s grape juice). How holy is that?

Might a nice, crusty baguette go better with a bowl of soup? Sure. But we don’t always have a nice, crusty baguette, do we? Whereas crackers, like the poor, are always with us.

Note: The photograph above was lit by two votive candles and required a 30-second exposure at f/16. Click on the photo for a larger version.

I plead guilty


Photo by Woody Welch

Every serious cook has a trashy side. Or ought to. Julia Child said, “In cooking you’ve got to have a ‘What the hell?’ attitude.” Yep. Or as a friend of mine says, “Anything’s good if you put enough butter in it.”

So it is without shame that I post the photo of the cake I made last week for Valentine’s Day — chocolate apple sauce cake with maraschino cherry icing. It was all made from scratch, though of course the cherries came out of a jar. I looked for maraschino cherries at Whole Foods, but they didn’t have them. So I stopped at the Dollar General.

Ken Ilgunas stopped at the abbey overnight last week on the way to the Washington for the rally against the Keystone XL pipeline. He was traveling with Woody Welch, a professional photographer who had with him an awesome Nikon D4 camera with some interesting lenses. Woody took the cake photo. Ken will return to the abbey next month. Stay tuned.

Update: Several people have asked about the recipe for this cake. I shall do my best. I got the recipe from my mother, who I believe got it from her mother. If I recall the family lore correctly, my version of the recipe is an alternative version. I believe the original included walnuts and even raisins. But I suspect that my mother eliminated those ingredients because they weren’t popular with the children. This is the cake that I and my siblings requested on birthdays. My copy of the recipe is written on a piece of notebook paper, in pencil, and lives inside my 1943 edition of The Joy of Cooking. Even this notebook-paper version is probably 40 years old. It contains a list of ingredients, nothing more. It’s just assumed that people know how to mix up a cake. I will add in some basic instructions here.

If you like light, ethereal cakes, this may not be the cake for you. There are no eggs. The only liquid ingredient is apple sauce. It makes a dense, moist cake that will easily keep three days.

First bowl:

1 cup sugar
1/2 cup butter
1/2 cup cocoa
1 1/2 cups apple sauce

Cream the butter and sugar together. Add the cocoa and apple sauce and mix well. Really well.

Second bowl, larger:

2 cups plain flour
2 teaspoons soda
1 1/2 teaspoons cinnamon
1 1/2 teaspoons nutmeg

Sift the flour and soda into the bowl. Mix in the spices. Stir in the liquid ingredients. Beat briskly until everything is well mixed. This will be a fairly thick batter. Divide the batter into two 9-inch cake pans that have been buttered and dusted with flour. Spread the batter fairly evenly into the pan. It will even out while it’s baking.

Bake in a 350-degree oven. Use the toothpick test to determine if the cake is done. Insert a toothpick into the center of the cake. When the toothpick comes out clean, the cake is done. This should take about 15 minutes. Be careful! The easiest way to ruin this cake is to underbake or overbake it. I start the toothpick test after 12 or 13 minutes, then retest every minute until the cake is done. Take it out of the oven as soon as a toothpick (or match stick) comes out clean.

Empty the cake pans onto two pieces of waxed paper on a flat surface and let them cool thoroughly.

Icing

I think this cake works best with a simple, uncooked, white icing. I usually cream 2 cups of powdered sugar with 1/2 cup of butter. Add just enough milk or cream to get the right consistency. Add a teaspoon of vanilla extract. A teaspoon or so of nutmeg works great in this icing. For Valentine’s Day, drain some maraschino cherries, chop them, and add enough cherries to the icing to get the color you want.

Umami again: pasta (or rice) with seared cabbage


Like most photos on this blog, clicking on the image will bring up a higher-resolution version.

Searing cabbage is an Asian touch, and it’s smart. Searing brings out the best flavors in cabbage. Nor do you have to scorch it. Cabbage browns easily with moderate heat and no smoking, as long as you use an oil (such as sunflower oil) suitable for the heat.

I made this dish with pasta. My Celtic digestive system gets along with wheat much better than with rice, but your mileage may vary. Slice the cabbage as thin as possible. Sear it in a skillet until it’s nicely browned. Proudly sneak in some monosodium glutamate, about 1/8 or 1/4 teaspoon per serving. You don’t need to add any salt. Make a sauce by trickling water into miso until it’s the thickness of gravy. Proudly sneak in a dash of ketchup. To the cooked pasta, add olive oil, some toasted walnuts, some parmesan, and some raisins. Pile the pasta and cabbage on a plate, then spoon some of the sauce over both of them. There’s more than enough salt in the miso alone.

The umami here comes from the monosodium glutamate, the miso, the parmesan, the ketchup and probably from the browned cabbage as well, since the umami flavor is a very brown flavor. I’m not going to include any apologetics here on the use of monosodium glumatate, which I’ve blogged about several times. In fact, I’m creating a new category of posts named “Umami.” I am of the opinion — until I see scientific evidence that might change my mind — that monosodium glutamate is a natural and harmless product that can do wonders for food and that deserves to be rehabilitated. I’m on a quest to get more umami into my cooking. Being snobbish about things like ketchup or monosodium glutamate serves no purpose. Are the Scottish snobbish about sheep bones? We must work with what’s available.

What young'uns used to eat


The school cafeteria staff, circa 1960. Mrs. Martin is on the left.

When I was in elementary school, we called the school cafeteria “Miss Martin’s Slop Shop.” Mrs. Martin has gone on to her reward, but we all owe her such an apology.

I have often thought about Mrs. Martin’s made-from-scratch cooking and how lucky we were to have it. I remember many times walking in line with the other kids, outdoors to avoid making noise inside the school building, to the side door of the cafeteria. The wonderful smells wafting out the open windows of the cafeteria would hit. I particularly remember Mrs. Martin’s scratch-made rolls (I always had seconds and thirds), her amazing vegetable soup, and her apple crisp.

An alumnus of the school recently put out a book of old photographs made between 1927 and 1967. I cannot find a single overweight child in this book, and certainly not an obese child. We did have snack foods in those days — chips, Moon Pies, and all that. And all kids got snack food and candy, though never at school. We had ice cream in the afternoons. And desserts. But everyone was lean.

I’m not going to get into a rant about our industrialized, de-localized, factory-driven food system. But here’s a plug for cooking from scratch…

By the way, the scraps that the kids didn’t eat were collected into a large container, and a farmer in the area fed the scraps to his hogs. Nothing went to waste, either.


The serving line at Courtney School, circa 1960. Courtney school is in the heart of the Yadkin Valley.