Seafood Salads 365 by Henry Fox [epub | 1,82 Mb] ISBN: 1790577322

  • Full Title: Seafood Salads 365: Enjoy 365 Days With Amazing Seafood Salad Recipes In Your Own Seafood Salad Cookbook! [Tuna Recipes, Crab Cookbook, Healthy Seafood Cookbook, Mexican Seafood Cookbook] [Book 1]
  • Autor: Henry Fox
  • Print Length: 211 pages
  • Publisher: Independently published
  • Publication Date: November 30, 2018
  • Language: English
  • ISBN-10: 1790577322
  • ISBN-13: 978-1790577323
  • Download File Format | Size: epub | 1,82 Mb
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SALAD is NOT a MEAL. It is a STYLE!

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✩★✩ Read this book for FREE on the Kindle Unlimited NOW ~ DOWNLOAD FREE eBook (PDF) included ILLUSTRATIONS of 365 recipes right after conclusion! ✩★✩

This cookbook “Seafood Salads 365” explores a variety of ideas for unique, healthy, and easy-to-make seafood salads. So let’s discover right now

  • Introduction
  • Chapter 1: Crab Salads
  • Chapter 2: Salmon Salads
  • Chapter 3: Shrimp Salads
  • Chapter 4: Tuna Salads
  • Chapter 5: Amazing Seafood Salads

The distinct blend of seafood ingredients results not only in rich flavors but also plenty of nutrients for good health. All those protein, vitamins, fiber, and other nutrients help regulate metabolism as well as relieve stress and other elements that harm the body. My wonderful husband and two children inspired me to write “Seafood Salads 365: Enjoy 365 Days With Amazing Seafood Salad Recipes In Your Own Seafood Salad Cookbook! (Tuna Recipes, Crab Cookbook, Tuna Cookbook, Mexican Seafood Cookbook, Healthy Seafood Cookbooks, Seafood Salad Recipes, Seafood Cookbook For Beginners, Salads Cookbooks) [Book 1]. As a personal wellness and nutrition consultant, I traveled to Ukraine and Western Russia, the Caucasus, and Eastern Europe. Being a professional food specialist, I began to eagerly gather nuggets of cooking wisdom, examine them, and use them with success. After tying the knot, I began to serve various healthy and delicious meals to my family at the dining table. No harm has been done to their health! So now, I’m sharing my experience with you, beginning with “Seafood Salads 365”. Here’s hoping the seafood salad recipes would inspire you to become healthier! You also see more different types of noodle recipes such as:

  • Grain Salads
  • Cucumber Salads

✩ Purchase the Print Edition & RECEIVE a digital copy FREE via Kindle MatchBook ✩

I really hope that each book in the series will be always your best friend in your little kitchen. Let’s live happily and eat seafood salad every day! Enjoy the book,

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Table of Contents

Introduction

The Indian Philosophy of Food and Menu Planning

Spices and Other Seasonings

Basic Curry Powder

15-Spice Curry Powder

Kashmiri Curry Powder with Fennel Seeds and Ginger

South Indian Curry Powder with Rice and Dal

Gujarati Curry Powder with Coriander and Cumin

Marathi Curry Powder with Coconut and Sesame Seeds

Goan Curry Powder

Garam Masala

Hyderabadi Garam Masala with Black Cumin Seeds

Mughlai Garam Masala with Nutmeg and Mace

Parsi Garam Masala with Star Anise

Kashmiri Garam Masala

Chaat Masala

New Delhi Street Food Masala

Bombay Bread-Snack Masala

Minty Cumin-Water Masala

Masala for Griddle-Fried Breads

Masala for Stuffed Griddle-Fried Breads

Roasted Chile Pepper and Red Peppercorn Masala

Roasted Cumin and Fenugreek Masala

Roasted Cumin-Pepper Masala

Punjabi Raita and Buttermilk Masala

Kashmiri Raita Masala

Chickpea Masala with Pomegranate Seeds

Fragrant Masala with Nuts

Indian Grilling Masala

Spicy Masala for Wok-Cooked Foods

Gujarati Lentil Masala

Bengali 5-Spices

Meat Masala with Cumin and Peanuts

Goan Vindaloo Powder

South Indian Sambar Powder

South Indian Soup Powder

South Indian Lentil Paste

South Indian Coconut Chutney Powder

South Indian Chutney Powder

South Indian Peanut Powder

South Indian Sesame Seed Powder

Dessert Masala

Chai Tea Masala

Kitchen Basics

Dry-Roasting Spices, Nuts, and Flours

Blanching Raw Nuts

Slivering Blanched Nuts

Roasting and Grilling Vegetables

Deep-frying, Indian Style

Preparing Mangoes

Reconstituting Dried Wild Mushrooms

Sprouting Beans and Seeds

Shelling a Coconut

Indian Clarified Butter

Homemade Yogurt

Yogurt Cheese

Paneer Cheese

Coconut Milk

Crispy Fried Onions

Crispy Fried Fresh Ginger

Crispy Chickpea Batter Drops

Basic Ginger Paste

Basic Garlic Paste

Roasted Garlic Paste

Basic Ginger-Garlic Paste

Hyderabadi Ginger-Garlic Paste

Basic Ginger and Green Chile Pepper Paste

Gujarati Green Paste

Basic Onion Paste

Boiled Onion Paste

Fried Onion Paste

Kerala Fried Onion Paste

Basic Curry Paste with Onion

Basic Curry Paste without Onion

Minty Green Curry Paste

Spicy Yellow Curry Paste

Almond and Poppy Seed Paste

Basic Cashew Paste

Chile Pepper Paste

Mughlai Curry Paste with Nuts

Goan Vindaloo Paste

Tamarind Paste

Chutney and Pickles

Basic Green Chutney

Mint Chutney with Pomegranate Seeds

Mint-Garlic Chutney with Peanuts and Tamarind

Cilantro-Lime Chutney

South Indian Cilantro Chutney

Scallion-Ginger Chutney

Fresh Coconut Chutney with Cilantro

Hazram’s Coconut-Tamarind Chutney with Mint

Roasted Coconut Chutney

Shahina’s Shredded Coconut Chutney

Semolina-Coconut Chutney

Green Garlic and Nuts Chutney

Peanut and Garlic Chutney

Garlic and Fresh Red Chile Pepper Chutney

Roasted Dal and Fresh Green Chile Pepper Chutney

Roasted Black Chickpea Chutney with Peanuts

Classic Hyderabadi Ginger-Sesame Chutney

Sesame-Peanut Chutney

Yogurt Chutney with Puréed Greens

Yogurt Chutney with Roasted Dals and Spices

Yogurt Cheese Chutney with Minced Greens

Yogurt-Almond Chutney

Puréed Green Mango Chutney

Puréed Fresh Mango-Ginger Chutney

Tart Apple-Ginger Chutney with Green Tomatoes

South Indian Tomato Chutney

Tomato Chutney Preserve with Cashews and Raisins

Red Tomato Chutney Preserve with Sesame Seeds

Fragrant Mango Chutney Preserve

Spicy Apricot Chutney Preserve

Spicy Apple-Ginger Chutney Preserve

Cranberry Chutney Preserve

Sonth Chutney with Dried Mango Slices

Minty Sonth Chutney with Mango (or Tamarind) Powder and Jaggery

Sonth Chutney with Fresh and Dried Fruits

Sweet Sonth Chutney with Dates

Quick Mango Pickle

Mama’s Punjabi Mango Pickle

Mama-in-Law’s Mango Pickle with Roasted Spices

Cooked South Indian Mango Pickle

Rama’s Grated Mango Pickle

Sun-Cured Pickled Lime (or Lemon) Wedges

Sweet and Sour Fresh Lime Pickle

Crushed Lemon and Fresh Red Chile Pepper Pickle

Lemon-Pickled Fresh Ginger Sticks

Minced Ginger-Lime Pickle

Vinegar-Marinated Green Chile Peppers

Pickled Chile Pepper Purée with Tamarind

Prabha’s Green Chile Pepper Pickle

Crunchy Cucumber Pickle

Water Pickle with Crispy Cauliflower and Carrots

Spicy Cranberry Pickle

Pearl Onions in Pickling Spices

Pickled Turnips with Black Mustard Seeds

Pickled Turnips and Cauliflower

Mixed Vegetable Pickle with Garlic

Eggplant and Malanga Root Pickle

Starters and Snacks

Spicy Lentil Wafers

Salt and Pepper Cashews

Spicy Mixed Nuts and Seeds

Spicy Pressed Rice Flakes Mixture

Savory Cereal Mixture with Nuts

Spicy Batter-Fried Peanuts

Crispy Taro Chips with Asafoetida

Pastry Crackers with Black Pepper and Ajwain Seeds

Savory Pastry Diamonds

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gestive Aids

Fiber: Roughage to live well

Beneficial Bacteria: Our gut’s true protectors

Digestive Aids: Make our food available

FOS: The beneficial sugars

Charcoal: Poison absorber

CHAPTER 9 Nutrient-Dense Superfoods: All of Nature’s Nutrients

Barley and Wheat Grass Juice: The essence of sprouting grains

Chlorella: The chlorophyll connection

Spirulina: The blue-green algae

Bee Products: Pollen, propolis, and royal jelly

CHAPTER 10 Vita-Nutrients with Unique Roles

Coenzyme Q10 : The vital nutrient

Lipoic Acid: Proven diabetic treatment

Phosphatidyl Serine: The smart nutrient

DMSO: The healing penetrant

Calcium AEP: The most underrated nutrient; autoimmune savior

Creatine: What muscles are made of

Octacosanol: Reliable brain fuel

Gamma-Oryzanol: The ulcer healer

DMG: Fatigue fighter, autism conqueror

Trimethylglycine: Methyl donor, homocysteine fighter

NADH: The cell energizer

CHAPTER 11 Cartilage-Building Nutrients

Shark and Bovine Cartilage: Arthritis therapy, cancer hope

Glucosamine: Osteoarthritis’s best treatment

Chondroitin Sulfate: How joints get well

Sea Cucumber: Joint reliever

CHAPTER 12 Hormones and Glandulars

DHEA: The mother hormone

Pregnenolone: The grandmother hormone

Melatonin: The mystery of the pineal

Glandular Extracts: Can the organ do the job?

CHAPTER 13 Herbs

Multipurpose Herbs

Ginkgo Biloba

Ginseng

Cat’s Claw

Aloe Vera

Licorice

Garlic

Ginger

Turmeric

Immune-Enhancing Herbs

Medicinal Mushrooms

Mistletoe

Astragalus

Pau d’Arco

Infection Fighters

Echinacea

Goldenseal

Olive Leaf

Oil of Oregano

Tea Tree Oil

Cardiovascular Herbs

Hawthorn

Coleus forskohlii

Bromelain

Capsaicin

Guggulipid

Cactus (Night-Blooming Cereus)

Metabolic Herbs

Milk Thistle

Fenugreek

Gymnema Sylvestre

Herbs for Men

Saw Palmetto (Serenoa repens)

Pygeum Africanum

Yohimbe

Herbs for Women

Black Cohosh

Mexican Yam (Dioscorea)

Virex (Vitex agnus castus)

Brain Stimulants

St.-John’s-Wort (Hypericum)

Ephedra (Ma Huang)

Gotu Kola

Mental Relaxants

Kava

Valerian

Single-Purpose Herbs

Cranberry

Feverfew

Bilberry

PART III TARGETED VITA-NUTRIENT THERAPY

CHAPTER 14 Applying the Program

Treating Your Health Problems with Vita-Nutrients

The Natural vs. Synthetic Controversy

Targeting Your Nutrition

How to Use the Vita-Nutrient Treatments

CHAPTER 15 The Vita-Nutrient Solutions

Cardiovascular Conditions

Heart and Vascular Health

Angina Pectoris

Arrhythmia and Mitral Valve Prolapse

Cardiomyopathy and Congestive Heart Failure

Blood Lipid Elevations

High Cholesterol

High Triglycerides and Low HDL Cholesterol

High Lipoprotein(a)

Hypertension

Blood Sugar Imbalances: Diabetes and Hypoglycemia

Overweight and Obesity

Nervous System Disorders

Anxiety

Depression

Attention Deficit/Hyperactivity Disorder (ADHD)

Headaches

Digestive Health

Candida Overgrowth

Constipation and Diverticulitis

Heartburn (Esophageal Reflux)

Ulcers

Inflammatory Bowel Diseases

Energy Enhancement

Chronic Fatigue Syndrome

Fibromyalgia

Infectious Diseases

Urinary Tract Infections

Allergy

Pulmonary Health: Asthma, Bronchitis, and Emphysema

Cancer Prevention

Cancer Therapy

Men’s Health Problems

Benign Enlargement of the Prostate

Low Libido

Women’s Health Problems

Cervical Dysplasia

Endometriosis and Fibrocystic Breast Disease

Premenstrual Syndrome

Menopausal Symptoms

Osteoporosis

Gout

Arthritis

Carpal Tunnel Syndrome

Autoimmune Disease

Scleroderma

Multiple Sclerosis

Skin Problems

Periodontal Disease

Vision Health

Cataracts

Glaucoma

Macular Degeneration

A Final Reminder

Gauntlet Throwing Makes for a Win-Win Situation

SUPPLEMENT GUIDELINES

EPILOGUE

REFERENCES

ACKNOWLEDGMENTS

INDEX

ABOUT THE AUTHOR

ABOUT THE ATKINS CENTER

ABOUT ATKINS PRODUCTS AND SERVICES

THE CAT’S OUT OF THE BAG

SOLUTION—OR REVOLUTION?

While most of my previous books bear the word “revolution” in their titles, it’s ironic that the title of this book merely indicates that I have a solution, when, in fact, the thrust of this book is a truly revolutionary idea. Though the impact of this solution is indeed revolutionary, the total upheaval implied by the word won’t be necessary. Happily, much of the groundwork is already in place and changes are occurring, albeit slowly. Still, when it comes to fighting disease, putting a halt to undue suffering, and enjoying a higher quality of life, I tend to get impatient.

Mainstream medicine’s most prominent voices have long advised us that vita-nutrients have no inherent power to treat or prevent disease, and that we don’t need to make a special effort to obtain these substances for our bodies. What we
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d experiencing the true excitement and joy that wine can bring. You have started a lifelong journey that will bring marvelous pleasure and satisfaction. I hope this book helps to demystify the process and stimulate your interest.

Good luck, and always remember to pull the cork.

1

g

Getting Started and Buying Wine

How to buy and build a wine cellar is probably the most commonly asked question for wine lovers, particularly newcomers who are starting their wine journey. In other words, what to buy and when? Most people buy wine for an immediate need—they have a party to go to or they are hosting a dinner. They visit their local wine store and say, “I need a wine that I would like to serve tonight.” This is potentially the most expensive way to buy. Either they are getting wines at a very high price or most often a young wine not ready to drink. Wine consumers in the United States drink their fine wines much too young compared to other parts of the world, particularly in Europe and Great Britain. (Although everyday wines, forming the majority of what’s on the market, are meant to be drunk soon after purchase.) Sophisticated wine lovers would never drink a claret (a common term for red Bordeaux wines) before its tenth birthday and for especially robust vintages, like 1990, they would prefer to enjoy a fifteen- to twenty-year-old bottle.

When you are starting out, it takes foresight and planning to understand that developing a first-class cellar is a long-term proposition. There are few things more gratifying than buying a wine, cellaring it until it reaches maturity, then pulling that wine out many years later and finding that it’s a masterpiece. Wine needs to age. It needs to shed its tannins and evolve in the bottle, not only in the oak casks. So you’ll need to allocate a realistic amount of money to start your cellar, buy your wine, and then have the discipline to wait until it’s truly ready.

Wine buying shouldn’t be that complicated, particularly in light of all the wine-rating publications and websites that have proliferated over the years. The better ones, like Robert Parker’s Wine Advocate, Allen Meadows’s Burghound, Antonio Galloni’s Vinous, and the Wine Spectator, coupled with advice from writers such as Lettie Teague and Masters of Wine like Clive Coates, Michael Broadbent, and Serena Sutcliffe, can be enormously helpful.

When buying wine you must first establish what type of wine you like. Do you prefer the more tannic wines typical of Bordeaux or the Rhône, for instance, versus California, Burgundy, or Italy, whose wines feature different varietals and blending styles?

An important discipline is to focus on buying and tasting the very good vintages. For example, in 2005 both Bordeaux and Burgundy made one of the great vintages of our lifetimes. A good rule of thumb is that in these special, highly acclaimed vintages most every reputable producer will make great wines, so you can decide what you want to spend or how much you want to allocate to a region like Burgundy and then buy what you can afford. The Grand or Premier Crus might be too expensive for you but there are many lovely wines from Burgundy and Bordeaux in these great years to fit everybody’s pocketbook. If price is a concern, look for the second labels from the top vineyards, the petits châteaux and the Village Burgundies, for affordable good wine. Once you understand that principle, you can allocate your resources accordingly.

Off years are tricky, and even though it’s important to experience some of the best wines of these vintages you might want to consider saving your resources for the better years.

I remember in 1982, when virtually everyone made great wines in Bordeaux, you could have bought the truly great first growths for $400 a case—wines like Lafite, Margaux, Latour, and Mouton—but you might not have been able to afford them. But wines like the super seconds Pichon Baron, Léoville Las Cases, Cos d’Estournel, Lynch Bages, or Léoville Barton—also made incredibly good wines that might have been a little bit easier on your pocketbook. The petits châteaux like Meyney and Simard also offer tremendously good values in great years. The super seconds are still drinking exquisitely well and you could enjoy the petits châteaux for ten to fifteen years. In fact, I recently had the 1982, 1983, and 1986 Gruaud-Larose Saint-Julien in a mini vertical tasting and they were as exquisite as anything you could dream about. I had purchased each bottle for less than $20, but the secret was not to drink these incredibly long-lived wines too early. A few of my fellow wine lovers were younger than the wines, and it was great fun to see people experience the magic of tasting wine made before they were born. Having a developed cellar and the willpower not to drink too early can provide you with this memorable experience.

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ack of sleep, pollution and over-exercising (which causes lactic acid to form). The other major contributor to increasing acidity is age.

PREMATURE AGING AND ACIDITY

Sagging skin, stiff joints, muscle aches, chronic disease, cognitive deterioration, osteoporosis—we have come to accept these things as a part of growing old, but actually many of these problems are signs that your body is becoming too acidic.

Our modern lifestyles and diets cause us to age faster because we’re forcing our bodies to deal with excess acid. In an acidic environment, our cells perform less efficiently and are unable to get rid of toxins. As well, many health issues are caused by acidic environments: it is a long list that includes irritable bowel syndrome, cardiovascular diseases, chronic fatigue, candida, histamine, gluten and other food allergies, diabetes and obesity.

SIGNS THAT YOUR BODY IS TOO ACIDIC

To a trained Mayr doctor, the symptoms of an acidic diet are easy enough to read. These everyday complaints are likely to be symptoms of an acidic diet. Do any of these sound familiar?

Constipation and bloating: both are caused by eating too fast, too much and/or overly acidic meals.

Lack of energy and focus: acid depletes blood oxygen availability and you feel sluggish as your brain and systems are deprived of this vital element.

Weight problems: being overweight suggests that your diet is incompatible with your body’s ability to deal with the food it’s given.

Poor complexion and dry, dull, lifeless skin: excess acid is eliminated through the skin, causing skin corrosion and inflammation.

Gum disease, tooth decay and bad breath: these can be directly related to a high-acid diet, allowing bacteria to develop much more quickly.

Frequent colds and flu: when the body is not being fed the right foods and the flora of the stomach changes, a weak immune system results.

Muscle and joint pains: inflammation can be a sign that the alkaline minerals in your bones and muscles are being extracted to neutralize acidity. Particular acids, like arachidonic acid, which is found in red meat, also trigger inflammation.

Since our bodies’ acidity is affected by what we eat and how we live, we need to make diet and lifestyle changes to alkalize ourselves and stay healthy. The single most effective change you can achieve—and the aim of the Alkaline Cure—is to re-balance your diet by increasing your intake of alkaline foods so that two-thirds of everything you eat on the plate is alkaline and only one-third is acid. We are looking for foods that taste good, that complement each other and that are easy for your body to digest, so you maximize your performance. We are looking for foods that give you good health.

The 2:1 Alkaline to Acid Rule

In order to improve your alkalinity we do not suggest only eating alkaline foods. The best acid-alkaline balance of foods to aim for is two parts alkaline to a maximum of one part acid. Ideally this 2:1 ratio should be on your plate at every meal. Realistically, this ratio is what you should bear in mind over the course of your daily and weekly diet. Be mindful, not fanatical.

Acid in Your Diet

We can classify all the food we eat as either acid-forming or alkaline-forming, meaning the foods release an acid or alkaline residue during the process of digestion. Note that foods that have an acidic taste (such as lemon, vinegar, rhubarb, etc.) are not necessarily acid—forming. So lemon, while acidic to taste, once digested actually has an alkalizing effect on the body. During the book, when we describe foods as “acid” or “alkaline” we will mean acid-forming or alkaline-forming.

The majority of acid-forming foods are basic staples (see here). The more we eat of these foods, the greater the production of acids. The situation can become harmful if the consumption reaches such a level that the metabolism is completely overburdened. There are many different kinds of acid-forming foods and their strength varies from strong to weak. The strongest acids are found in animal proteins as well as alcohol, caffeine, processed foods and sugar. The weakest acids are found in vegetable proteins, such as beans.

Alkaline-forming foods contain very little to no acid and do not produce any acids either. Alkaline foods include most vegetables, many fruits, cold-pressed oils, many grains and all herbs. However, the way we process/digest our food also impacts the effect on the body. If we eat something alkaline but rush and don’t chew properly it ends up badly digested and ferments, causing acidity.

You can find tables on acid and alkaline foods in section 4.

The Problem of Protein

Protein is a macro-nutrient composed of amino acids that is necessary for the proper growth and function of t
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ish in a larger baking dish. Fill larger dish with 1 in. of boiling water.

4. Bake, uncovered, 40-45 minutes or until a knife inserted near center comes out clean.

5. Remove pan from water bath; cool on a wire rack 10 minutes. Brush remaining marmalade over the top. Cut and serve warm.

Italian Brunch Bake

This is a great overnight recipe to make when you have company coming over for brunch. I often make it during the holidays. When I wake up, all I have to do is pop it into the oven, and in no time, the troops are fed.

—VIVIAN TAYLOR MIDDLEBURG, FL

* * *

* * *

PREP: 30 MIN. + CHILLING BAKE: 55 MIN. + STANDING • MAKES: 12 SERVINGS

* * *

1 pound bulk Italian sausage

1 pound baby portobello mushrooms, quartered

1 large onion, chopped

1 medium sweet red pepper, chopped

1 medium green pepper, chopped

2 garlic cloves, minced

2 packages (6 ounces each) fresh baby spinach

8 slices Italian bread (1-inch thick)

12 eggs

1 cup 2% milk

1 teaspoon Italian seasoning

1/2 teaspoon salt

1/2 teaspoon pepper

1/4 teaspoon ground nutmeg

4 cups (16 ounces) shredded Italian cheese blend

1. In a large skillet, cook sausage, mushrooms, onion, peppers and garlic over medium heat until meat is no longer pink; drain and set aside.

2. In a large skillet coated with cooking spray, saute spinach until wilted. Place bread on a baking sheet. Broil 2-3 in. from heat for 1-2 minutes or until lightly browned. Transfer to a greased 13×9-in. baking dish.

3. In a large bowl, combine eggs, milk, Italian seasoning, salt, pepper and nutmeg. Layer sausage mixture and spinach over bread; pour egg mixture over top. Sprinkle with cheese; cover and refrigerate overnight.

4. Remove from refrigerator 30 minutes before baking. Preheat oven to 350°. Cover and bake for 50 minutes. Uncover; bake 5-10 minutes longer or until a knife inserted near the center comes out clean. Let stand 10 minutes before cutting.

Sausage-Potato Bake

I not only make this casserole for breakfast, but sometimes for supper, too! To change it up a bit, you can substitute finely diced lean ham or crumbled turkey bacon for the sausage.

—RUTH RIGONI HURLEY, WI

* * *

* * *

PREP: 20 MIN. • BAKE: 55 MIN. + STANDING • MAKES: 6 SERVINGS

* * *

1/2 pound bulk pork sausage

3 large potatoes, peeled and thinly sliced

1/2 teaspoon salt

1/4 teaspoon pepper

1 jar (2 ounces) diced pimientos, drained

3 eggs, lightly beaten

1 cup 2% milk

2 tablespoons minced chives

3/4 teaspoon dried thyme or oregano

Additional minced chives, optional

1. Preheat oven to 375°. In a large skillet, cook sausage over medium heat until no longer pink; drain.

2. Arrange half the potatoes in a greased 8-in.-square baking dish; sprinkle with salt, pepper and half the sausage. Layer with remaining potatoes and sausage; sprinkle with pimientos.

3. In a small bowl, whisk the eggs, milk, chives and thyme; pour over the pimientos.

4. Cover and bake 45-50 minutes or until a knife inserted near the center comes out clean. Uncover; bake 10 minutes longer or until lightly browned. Let stand 10 minutes before cutting. Sprinkle with additional chives if desired.

Individual Brunch Casseroles

I created these fun individual breakfast cups one Sunday morning when I needed to use up some potatoes. They were a hit, and now our two daughters look forward to them.

—PEGGY MEADOR KELL, IL

* * *

* * *

PREP: 20 MIN. • BAKE: 25 MIN. • MAKES: 4 SERVINGS

* * *

3 cups shredded uncooked potatoes

3/4 cup diced onion

1/2 cup diced celery

1/2 cup diced green pepper

2 to 4 tablespoons canola oil

4 eggs

1/2 teaspoon salt

1/4 teaspoon pepper

1 cup (4 ounces) shredded cheddar cheese

1/2 pound sliced bacon, cooked and crumbled

1 can (4 ounces) mushroom stems and pieces, drained

1. Preheat oven to 350°. In a large skillet, saute potatoes, onion, celery and green pepper in 2 tablespoons oil until vegetables are crisp-tender. If necessary, add additional oil to prevent sticking. Remove from heat.

2. In a large bowl, whisk eggs, salt and pepper. Add cheese, bacon and mushrooms; mix well. Stir in potato mixture. Pour into four greased individual baking dishes.

3. Bake, uncovered, 25-35 minutes or until a knife inserted near the center comes out clean. Let stand 5 minutes before serving.

FREEZE IT

Italian Quiches

This hearty dish tastes like pizza and can be enjoyed for breakfast as well as supper.

—BERNICE HANCOCK GREENVILLE, PA

* * *

* * *

PREP: 25 MIN. • BAKE: 35 MIN. + STANDING • MAKES: 2 QUICHES (6 SERVINGS EACH)

* * *

2 unbaked pastry shells (9 inches)

1 pound bulk Italian sausage

4 cups (16 ounces) finely shredded part-skim
white and even to shades of pink. It has a dry, mealy flesh that is exceptionally sweet and creamy and retains its form when cooked, especially baked. I love its texture (almost like poached pears) in the Sweet Potato Pithivier (see recipe).

Japanese (kotobuki, Satsuma-imo, and yamaimo): Often, supermarkets label all these varieties as Japanese or just Asian sweet potatoes. White-fleshed and ranging in skin color from reddish brown to almost pink with white flesh, these are all luscious even when they are simply baked. Try them steamed, sprinkled with a hint of freshly ground cardamom and a drizzle of butter. Street vendors in India throw them directly on burning embers and roast them. They peel and cut them, tossing the pieces with black salt and cayenne. They are not overly sweet, and they are perfect in some of the dessert recipes in this book.

Sweet Potatoes with Chicken and Lemongrass | See recipe

Purchasing and Storing Potatoes

Ideally, buy the specific or comparable variety of potatoes needed for a particular recipe or two. Oftentimes natural food stores will sell them loose, so you are not stuck with a 5- or 10-pound bag (not that there is anything wrong with that) of a particular cultivar. Choose tubers that are firm to the touch, with no sprouts or greening just under their skin. Green coloration is chlorophyll and also is evidence of elevated levels of glycoalkaloid, a chemical compound that is deemed toxic among the nightshade family. It is a potato’s internal mechanism to guard against certain diseases. High levels are indicative of improper and long storage times, especially when they are exposed to sunlight. It is best to keep potatoes in a dark spot in a well-ventilated pantry or even your cool basement or garage. If you have the opportunity to buy potatoes toward the tail end of a growing season at a farmers’ market, buy them in a heartbeat, as some vendors may sell them to you with plenty of dirt still clinging to them—which is ideal for storage. Buy them and store them as is in that cool dark spot. Scrub and wash what you intend to use for a meal. This way you will be ensured a constant supply of fresh-dug potatoes even during the winter months. In simple words, keep potatoes in the dark.

When your potatoes start to sprout, it is an indication that they have been around too long. Sprouts signify new growth from the potato’s eyes. Once the sprout takes over (the eye and the sprout planted underground will yield a new plant), it will absorb all the nutrients from the parent, drying out the tuber in the process, which is great for the new progeny, but not great for an eater. I have been known in times of need to peel away any small sprouts, if the potato is still firm and does not appear wrinkled and soft. But that’s certainly not optimal!

In terms of storage, the other big no-no, is stashing potatoes in the refrigerator. In that environment, the potato’s starch gets converted to sugar. The only time you want that sugar is if you’re making oven fries—the raised sugar level ensures a surface browning that is usually not possible when you’re making french fries the low-fat way.

Potato Flour and Potato Starch

Both potato flour and potato starch—not the same thing, by any means—are widely available in large supermarkets and natural food stores. Potato flour goes back to the Inca civilization around the thirteenth century (although archeological sites date it back 2,200 years) when potatoes were eaten freshly dug and raw, or, after storage, roasted or used in stews. Potato flour is made from peeled, dried potatoes and, because of its ability to help increase moisture content, is an excellent addition to breads and other baked goods.

Potato starch is fashioned from the dried starch component of peeled potatoes and like cornstarch is used as a thickener. Unlike the flour, potato starch has no potato flavor.

Munchies, Morsels, Tidbits & Finger Foods

When I go to restaurants, especially with a group of friends, I get accused of going overboard with appetizers. Practically every item on the starters list grabs my attention, and soon small plates of delectables appear at the table. I am perfectly content stopping after that course.

Of course, if I see potatoes anywhere, well, that does me in. So to imagine an array of potato offerings that spans the globe as a precursor to a meal, it’s all I can do to contain myself. Cheesy tots, a perfect balance of crispy exterior and creamy interior, bursting with the perfume of fresh tarragon, excite my palate. Llapingachos, those classic Ecuadorian potato cakes with a winsome combination of salty Cotija cheese and creamy peanut sauce are so irresistible, I could consume them in one sitting. My weakness for fried foods commands me to include a plate of crispy fried potato skins with a zesty crème fraîche—a great accomp

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