Monday, August 27, 2018

How to Make Nevada Chicken Adobo with 5 Yummy Paleo Versions

 

What nutrients are in chicken?

Key Vitamins and Minerals:

Riboflavin- Amount: .2 mg. Daily Value: 10%
Niacin- Amount: 17.4. Daily Value: 87%
Vitamin B6- Amount: .8 mg. Daily Value: 42%
Pantothenic Acid- Amount: 1.4 mg. Daily Value: 14%
Phosphorus- Amount: 302 mg. Daily Value: 10%
Potassium- Amount: 346 mg.
Zinc- Amount: 1.7 mg.
Selenium- Amount: 34.3 mcg.

What are the benefits of eating chicken?

Chicken and fish have less saturated fat than most red meat like beef. The unsaturated fats in fish, such as salmon, actually have more health benefits. Omega-3 fatty acids, found in fish and some plant sources, may reduce the risk of cardiovascular disease.


“Easy Chicken Recipes for Dinner with Few Ingredients”

(A)- Quicker and easier version. This is a quick and easy chicken adobo recipe for dinner. Everything is thrown into a pot and simmered; the sauce is boiled and reduced. It is chicken adobo in its simplest, most basic, and perhaps best form.

how to make chicken adobo- Nevada paleo- picture

But don’t confuse basic adobo with tasteless or bland dish. As the sauce for this dish finishes and boils, the bubbling facilitates to emulsify the liquid with the chicken fat in the pot, creating a simple yet tasty glaze. And even though the chicken isn’t seared or browned, it still achieves a striking brown sheen from the luscious delicious sauce.

Serves 4–6 as part of a multi-course meal
Prep Time: 5 minutes
Cooking Time: 35 minutes

CHICKEN ADOBO INGREDIENTS:

¼ cup (65 ml) soy sauce
½ cup (125 ml) white Filipino cane vinegar, or distilled white vinegar
6–8 cloves garlic, smashed with the side of a knife and peeled
1 teaspoon whole black peppercorns
2 bay leaves

6 skin-on, bone-in chicken thighs (You can use a chopped whole chicken or any part you prefer. If you are a body builder or a fitness enthusiast you can use chicken breast.)


COOKING DIRECTIONS:

1) Place the soy sauce, vinegar, garlic, black peppercorns, and bay leaves in a large, nonreactive sauté pan, and then nestle the chicken thighs, skin side down, into the pan. Bring the liquid to a boil over high heat and then cover and simmer over low heat for 20 minutes. Turn the chicken over, and then cover and simmer for another 10 minutes.

2) Uncover the pan, and then increase the heat to high and return the sauce to a boil. While occasionally turning and basting the chicken, continue boiling the sauce, uncovered, until it is reduced by half and thickens slightly, 5–7 minutes. 

3) Serve with steamed white rice, mashed potatoes or your favorite vegetables.


4 OTHER CHICKEN ADOBO VARIATIONS

B) While the sauce is reducing, transfer the chicken thighs, skin side up, to a foil-lined sheet pan. Brown the chicken thighs underneath the broiler for 3–5 minutes.

C) Use freshly ground black pepper instead of whole peppercorns. For a “drier” chicken adobo, you can reduce the sauce until it is almost completely evaporated. The chicken will then begin to fry in its own fat that is still left in the pan. 

D) For a more saucier adobo, double the amount of soy sauce and vinegar.
To make this adobo as an appetizer, use 2 lbs (1 kg) of chicken wings instead of thighs.


E) How to Cook Chicken Adobo with Coconut Milk

Chicken Adobo with Coconut Milk- picture

This is one of the tastiest "chicken recipes for dinner". The creamy coconut milk will keep the chicken moist and it makes a rich mouth-watering sauce.

Serves 4 to 6

CHICKEN ADOBO INGREDIENTS:

Marinade:

1½ cups rice vinegar
1 cup coconut milk
¼ cup soy sauce
12 garlic cloves, peeled
3 bay leaves
3 whole birds eye chiles
1½ teaspoons freshly ground black pepper

One 3½-pound whole chicken, quartered and cut into pieces

COOKING DIRECTIONS:

1) In a large nonreactive bowl or heavy-duty, resealable plastic bag, combine all of the marinade ingredients. Add the chicken pieces and turn to coat in the marinade. Refrigerate for at least 2 hours or overnight.

2) In a large casserole or Dutch oven, heat the chicken and marinade over high heat. Bring to a boil, then reduce the heat and simmer, stirring occasionally to make sure the chicken is covered in the marinade, until the chicken is cooked through and tender, 20 to 25 minutes.

3) Transfer the chicken pieces to a large bowl, raise the heat to medium-high, and reduce the sauce until it is the consistency of heavy cream, about 5 minutes. Remove the bay leaves and chiles. Return the chicken to the sauce and cook until just warmed through.

4) Place the chicken pieces on a roasting pan and place under the broiler for 5 to 7 minutes, until they begin to caramelize. Turn the chicken, baste with sauce, and return to the broiler for 3 to 5 minutes more. Transfer to a platter and drizzle heavily with sauce.


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Marinated Juicy Chicken Breasts with Grilled Apple Rings Recipe

Skinless Chicken Breasts using Sous Vide Cooking Technique



REFERENCES:

Amy Besa and Romy Dorotan. 2006. Memories of Philippine Kitchens. Harry N. Abrams. ISBN-10: 1584794518

Marvin Gapultos. 2013. The Adobo Road Cookbook: A Filipino Food Journey-From Food Blog, to Food Truck, and Beyond [Filipino Cookbook, 99 Recipes]. Tuttle Publishing. ISBN-13: 978-0804842570

Saturday, August 25, 2018

How to Make Healthy and Fresh Green Bean Casserole?

 

Can green beans help you lose weight?

A one-cup serving of cooked green beans will give about 45 calories and 10 grams of carbohydrates.

With green beans, you are getting a lighter and lower calorie food, as well as one with a amazing crunchy although soft texture; yet you are still getting some of the important nutrient benefits that are usually associated with legumes.

What are the health benefits of green beans?

How good are green beans for you? Green Beans are an ideal food to add to your healthy diet because they are high in nutrients and low in calories.

What are the health benefits of green beans- picture

Green beans have been proven to contain valuable amounts of the mineral silicon, and in a form that makes it easier for us to absorb this bone-supportive and connective tissue supportive nutrient. 

They are a concentrated source of vitamin K, which is necessary for bone mineralization, and also of vitamins A and C, which give powerful antioxidant protection and decrease the number of free radicals in the body

Scientific studies have confirmed the presence of beta-carotene, lutein, neoxanthin, and violaxanthin in green beans, which provide anti-inflammatory properties. The presence of these carotenoids in green beans is comparable to their presence in other carotenoid-rich vegetables like carrots and tomatoes. 

Green beans also contain folate, thiamin, riboflavin, iron, magnesium, and potassium.


Green Bean Casserole with Fresh Beans Recipe
(With sour cream, Ritz crackers and cheese)

How do you make green bean casserole? It is easy. You wouldn't know it from the name, but the green bean casserole is a favorite American classic dish. 

This is a Cheesy Green Bean Casserole Recipe- picture

“Classic green bean casserole” is a classic only since 1955 when it was invented in the test kitchen of the Campbell Soup Company in Camden, New Jersey. The dish has its roots in the cooking of northern Europe, as it is rich and strikingly satisfying. 

There are literally hundreds of recipe versions posted on the Internet and they are quite definite in calling for frozen green beans, cans of condensed cream of mushroom soup, Durkee French Fried Onions, and corn flakes or Ritz crackers for the topping. 

This is a modern version this recipe so you can purchase fresh crisp green beans that snap at the farmers market and make a truly delicious casserole that your family will love and ask for again. If you want the classic and original “Campbell Green Bean Casserole Recipe” please scroll down below.

Water chestnuts, corn kernels, condensed cream of mushroom soup, and ground beef are all popular add-ons to green bean casserole, but bacon is the only meat you should consider in order to give the green beans a perfect delicious taste. 

You can also use cream cheese instead of, or in addition to, the Swiss cheese. 


Makes 6 servings

GREEN BEAN CASSEROLE INGREDIENTS:

2 tablespoons unsalted butter (1 tablespoon if using Ritz crackers for the topping), melted

Salt
2 pounds fresh green beans, trimmed
6 slices bacon
1 medium onion, chopped
Freshly ground black pepper
2 cups sour cream or crème fraîche
1/2 pound Swiss cheese, shredded

1/2 cup fresh bread crumbs or 1 roll Ritz crackers (1/4 pound), crumbled
(This amount can be made from crumbling one 1/2-inch-thick slice of 51/4 x 3-inch French or Italian bread in a food processor.)


COOKING DIRECTIONS:

1) Preheat the oven to 350°F. Butter a 12 x 9 x 2-inch baking casserole with 1 tablespoon of butter.

2) Bring a large saucepan of water to a boil, salt lightly, and then blanch the green beans by cooking them in the boiling water for 3 minutes. Remove the beans with a skimmer, and let the water continue to boil while you rinse the beans under cold water in a colander. 

3) Once the water is boiling vigorously again, return the green beans and cook until tender but with a slight crunch, about 6 minutes. Drain and immediately run the beans under cold water in a colander to stop them from cooking. Place the green beans in a large bowl.

4) In a skillet, cook the bacon over medium heat until crispy, about 15 minutes, then crumble the bacon once it is cool enough to handle. Add the crumbled bacon to the green beans. Discard all but 3 tablespoons of bacon fat, and then add the onion to the skillet over medium-high heat and cook, stirring, until softened, about 4 minutes. Transfer the onion to the bowl with the beans. Season with salt and pepper and toss well.

5) This is a “cheesy green bean casserole recipe”. In a bowl, stir together the sour cream or crème fraîche and the Swiss cheese. Transfer to the bowl with the beans and fold together.

6) Transfer the green bean mixture to the prepared baking casserole, spreading it evenly. If using bread crumbs, toss them first with the remaining 1 tablespoon of melted butter. 

7) Sprinkle the buttered bread crumbs or the Ritz crackers over the top of the casserole. Bake until golden brown on top, about 25 minutes. Serve hot.


7 QUICK TIPS: What is the Best Way to Prepare Green Beans?

1) How do you make green beans taste good? Proper cleaning and cutting Green Beans help to guarantee that the green beans you serve will have the best flavor and retain the greatest number of nutrients. Just prior to using the green beans, wash them under running water.

2) How to clean green beans? Rinse well in a colander under running water after cutting off ends. To preserve nutrients, do not soak green beans or their water-soluble nutrients will leach into the water.

3) How to cut green beans? Most Green Beans no longer have strings; therefore, you do not have to snap off the ends of each bean individually to remove the string. 

How to cut green beans- picture

You can line up a cluster of beans so that they are parallel to one another with all tips facing in one direction and tails facing in the other. Trim the stem ends, leaving the tails intact unless they have browned or are dry. 

Leave beans whole or cut them into pieces on a diagonal. Alternatively, you can use kitchen shears to trim the stem ends and cut the beans into pieces.

4) If you are buying green beans in season and as fresh as possible, you don’t need to tail the beans. Just trim the stem ends. Snap beans (string beans) are called because you can snap them into halves or pieces when fresh.

5) If you don't have fresh green beans available on a year-round basis, buying frozen green beans can definitely provide you with a nutritionally valuable option.

6) You should rinse canned beans before use. For the best source of nutrients and lowest sodium, choose fresh or frozen greens beans for cooking.

7) How to Store Green Beans? - Best Way to Store Vegetables in Fridge

How to Store Green Beans - Best Way to Store Vegetables in Fridge- picture

What is the difference between a string bean and green bean?

Snap beans, green beans, or string bean no matter which name you like better, they are one and the same. Green snap beans are categorized into two different groups, bush or pole beans, based on growth characteristics. Green beans also snap when broken to indicate turgor and freshness of the bean.


ORIGINAL (1955) Campbell Soup Green Bean Casserole Recipe

This is the classic and original Campbell's green bean casserole recipe. This recipe is originally called “Green Bean Bake”. The recipe was created in 1955 by Dorcas Reilly, former manager of the Campbell Kitchens.

Campbell Green Bean Casserole is a dinner favorite of creamy and saucy green beans.

Campbell Soup Green Bean Casserole Recipe- picture

This easy recipe coats green beans with a saucy combination of Campbell’s Condensed Cream of Mushroom Soup and a splash of soy sauce. The green beans are then smothered or topped with crunchy French Fried onions for the perfect and yummy finish.

Why has it become a classic? “Campbell Green Bean Casserole” has become a worldwide dinner favorite and American holiday tradition because it’s convenient, attractive, and quite easy to transport to a potluck dinner or party.

You can customize or hack it to perfectly suit your family’s needs. The options are only limited by your imagination, and, any way you modify it, it’s certain to become your family’s favorite.

You can substitute Campbell’s Condensed Golden Mushroom or Campbell’s 98% Fat Free Cream of Mushroom Soup in lieu of regular Cream of Mushroom.


Preparation Time: 10 minutes 
Cook Time: 30 minutes
Serves 6 awesome persons

GREEN BEAN CASSEROLE INGREDIENTS:

1 can (10 3/4 oz.) CAMPBELL’S Cream of Mushroom or 98% Fat Free Cream of Mushroom Soup
1/2 cup milk
1 tsp. soy sauce
Dash pepper
4 cups cooked cut green beans
1 -1/3 cups French’s® French Fried Onions


COOKING DIRECTIONS:

1) MIX soup, milk, soy, pepper, beans and 2/3 cup onions in 1 1/2-qt. casserole.

2) BAKE at 3500F for 25 minutes or until hot.

3) STIR. Sprinkle with remaining onions. Bake 5 min. Serves 6.


QUICK COOKING TIP: Use 1 bag (16 to 20 oz.) frozen green beans, 2 pkg. (9 oz. each) frozen green beans, 2 cans (about 16 oz. each) green beans or about 1 1/2 llb. Fresh green beans for this recipe.



What other RECIPES do awesome people click after viewing this “Green Bean Casserole with Sour Cream and Ritz Crackers”?

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REFERENCES:

Campbell Soup Company. 1968. Cooking With Soup (Cooking With Soup: A Campbell Cookbook Series) Rev. ed. Edition. Campbell Soup Company. ASIN: B000FVI9DE

Cara Mangini. 2016. The Vegetable Butcher: How to Select, Prep, Slice, Dice, and Masterfully Cook Vegetables from Artichokes to Zucchini. Workman Publishing Company. ISBN-13: 978-0761180524

Clifford A. Wright. 2008. Bake Until Bubbly: The Ultimate Casserole Cookbook. Houghton Mifflin Harcourt. ISBN-10: 0471754471

George Mateljan. 2015. World's Healthiest Foods, 2nd Edition: The Force For Change To Health-Promoting Foods and New Nutrient-Rich Cooking, Second edition. GMF Publishing. ISBN-13: 978-0976918516

Saturday, August 18, 2018

How to Make Green Apple Sorbet without Ice Cream Maker- Jamie Oliver Recipes

 

Green Apple Sorbet without Ice Cream Maker picture

Green Apple Nutrition:

What are the benefits of eating green apples?

Green apples are as healthy as the red apples. However, they are a little sour and sweet in taste. Green apples have a lot of health and beauty benefits to offer. They are packed with nutrients, vitamins, minerals and fiber that are good for your overall health.

Is green apple better than red?

The health benefit differences are negligible. However, green apples may contain slightly more fiber and less carbohydrates and sugar than red apples.


Green Apple Sorbet (Sherbet) Recipe- Restaurant Sorbet

Sorbet is lighter than gelato in both style and texture. Usually fruit based, both are dairy-free and therefore somewhat lower in fat. The lack of an underlying cream taste allows the flavoring of sorbet to come through in a fresher, stronger manner, resulting in a more deeply flavored dessert.

green-apple-sorbet-without-ice-cream-maker-jamie-oliver-recipe-picture

INGREDIENTS:

12g gelatin
60g simple syrup (refer to recipe below)
40g water
3 green apples, cored and peeled
1 lemon


PREPARATION PROCEDURE:

1) Apples should always be cored, and the core discarded. To peel or not to peel an apple is a personal preference. Depending on the type used, the skin could add color and texture to your sorbet.

2) Mix the water, syrup and gelatin and cook gently until the entire gelatin is dissolved. Put this mixture, the apples and the lemon juice in a blender and blend until smooth.

3) Churn for 5 minutes or until it's soft and creamy and doubled in size. Emulsifying ensures that everything is combined, lightening the mix by whipping some air into it before it is frozen.

Keep in the freezer for up to 24 hours.

This is a five-star restaurant gourmet sorbet – doesn't last long. Consume it as soon as possible.

4) If you want to turn this dessert into a savory appetizer add crushed sheet of NORI (Japanese sushi seaweed)

nori sushi seaweed- green apple sorbet recipe picture
Japanese sushi seaweed

QUICK SORBET RECIPE TIPS AND HACKS:

1) What is the difference between “sorbet made without gelatin” and “sorbet made with gelatin”? Sorbets or sherbets are best eaten soft. Those made without gelatin, if stored in your freezer, should sit out at room temperature for 5 minutes before serving. 

Those made with gelatin can be eaten straight out of the freezer since gelatin automatically increases the “whipability” and the resulting sorbet will never fully harden.

2) When buying ingredients for sorbet the quality should be the top consideration. The quality of ingredients has a direct correlation to the quality of flavor.

3) Raw salt can be added to sorbet right before it is served, creating an interesting salty/sweet flavor combination. Try to use a salt with larger, flaky salt crystals, and make sure to use a light touch. There should just be a hint of sweet/salty interplay of flavor.

4) Egg white or gelatin is often added to give a creamy consistency.

5) Water is a completely different element in making sorbet. By definition, sorbet is fruit, water, and sugar. Without water to thin the fruit purée, the components would be imbalanced, and the mixture would freeze too solid or hard to be scoopable.

6) Corn syrup, honey or alcohol can be added to lower the freezing point and formulate softer sorbets.

8) Gelatin is sold in two forms: granulated in -ounce packets and in thin sheets, sometimes called “leaf gelatin.”  Granulated or powdered form is the preferred form by most home cooks and pastry chefs. It can be easily measured and added directly to the mixture.

The recipe usually call for less, just enough to give the sherbet some body. It must first be softened in cool water, and then dissolved in a warm liquid. Do not allow the liquid to simmer at this point—the gelatin will break down and turn stringy. 

Store unused gelatin, tightly wrapped, in a cool, dark place.

QUICK SORBET RECIPE TIPS AND HACKS- gelatin
Powdered Gelatin

9) Functions of Gelling Agents in Food and Cooking: What Are the Alternatives for Vegetarians?

10) Dryness in sorbet refers to the degree to which the water within the mixture is frozen. A sorbet is considered dry when as much of the water contained in the concoction as possible is frozen when it comes out of your ice cream machine. 

Ideally, a finished sorbet should be very smooth, solid, and quite dry. Wet sorbet is sorbet that after being processed in an ice-cream freezer for a set amount of time still has not been frozen solid. It looks soft and slightly melted.

11) Pectin is a natural plant substance, found in fruits and vegetables, which creates structure in a plant by assisting to bind its cell walls together. This same substance is used to thicken jellies and jams into a set, but soft, mass. 

Pectin content varies from fruit to fruit and also within a plant (more pectin is found in the skin of a fruit than in its flesh). 

Apples are a great source of pectin because they contain high levels of high-methoxyl pectin, the best natural pectin for making gels.


How to Store Homemade Sorbet?

This “green apple sorbet recipe” can be frozen for 1week with no noticeable reduction in quality.

Should any of your homemade sorbet remain uneaten, be sure to store them correctly. The best containers will have tight-fitting seals and create suction when closed. 

Chill the unfrozen sherbet or sorbet mixture in your refrigerator before freezing it in your ice cream machine (if you are using one), usually for about 4 hours, or overnight. This will make sure that the fruit taste has deepened.

To ensure the best results, press a piece of plastic wrap tightly against the sorbet in its container before freezing to prevent ice crystals from forming. 


How to Serve Frozen Homemade Sorbet?

All homemade sorbets should be removed from the freezer 5–10 minutes before serving, as no artificial additives have been added to keep them soft. A warm scoop (or knife for cakes and pies) that has been run under hot water and dried makes serving a breeze.


How to Make Homemade Simple Syrup Faster?

How to Make Homemade Simple Syrup Faster- picture

1) Place an equal measured or weighed amount of sugar and water in a small- or medium-size heavy-bottomed saucepan. (The size of the saucepan used is determined by the volume of sugar syrup being made.) 

2) Whisk and cook to a boil over medium-high heat. Remove from the heat, whisk briefly. Allow to cool completely. This will ensure that all of the sugar has melted and combined fully with the water. 

3) Stored in a clean, airtight container in the refrigerator, it will keep for a couple of weeks.


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4) How to Make the Perfect Jamie Oliver's Lancashire Hotpot- Lamb Recipes

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REFERENCES:

Bruce Weinstein and Mark Scarbrough. 2005. The Ultimate Frozen Dessert Book: A Complete Guide to Gelato, Sherbet, Granita, and Semifreddo, Plus Frozen Cakes, Pies, Mousses, Chiffon Cakes, and More, with Hundreds of Ways to Customize Every Recipe to Your Own Taste. William Morrow Cookbooks. ISBN-10: 0060597070

Susan Whetzel. 2012. The Everything Ice Cream, Gelato, and Frozen Desserts Cookbook: Includes Fresh Peach Ice Cream, Ginger Pear Sorbet, Hazelnut Nutella Swirl Gelato... Lavender Honey Ice Cream...and hundreds more!. Publisher: Everything. ISBN-10: 1440524971

Torrance Kopfer. 2009. Making Artisan Gelato: 45 Recipes and Techniques for Crafting Flavor- Infused Gelato and Sorbet at Home. Quarry Books. ISBN-10: 159253418X

Sunday, August 12, 2018

How to Store Green Beans? - Best Way to Store Vegetables in Fridge

 

best way to store green beans in fridge picture

Green Beans (commonly Phaseolus vulgaris sp.), also called snap beans, don’t strictly have to be green in color—the “green” in their name refers to the fact that they are immature, unripe, and fresh beans. They are distinguished from the many differing varieties of beans in that green beans are harvested and consumed with their enclosing pods, usually before the seeds inside have fully matured.

Green Beans are identified by many common names, including string beans, snap beans, French beans, and snaps.

The whole bean (seeds and pods) can be eaten. Green Beans can actually be yellow, purple, speckled, or striped. 

How long can fresh green beans stay in refrigerator? Green Beans Will Remain Fresh for Up to 1 Week When Properly Stored


Best Way to Store Green Beans in the Fridge

Do fresh green beans need to be refrigerated? YES! Green Beans will become limp, wilted and lose their freshness if not stored properly. If you are not going to prepare them the day you bring them home from the market, store them correctly so as to maintain their flavor and their nutrients. Eat as soon as possible because green beans lose moisture and sweetness quickly after being picked.

Green Beans continue to respire even after they have been harvested; their respiration rate at room temperature (68°F/20°C) is 130 mg/kg/hr. Slowing the respiration rate with appropriate storage method is the key to extending their flavor and nutritional benefits. 

1) Store fresh green beans in the refrigerator. The colder temperature will slow the respiration rate, assisting to preserve their nutrients and keeping Green Beans fresh for a longer period of time.

2) Do not wash Green Beans before refrigeration because exposure to water will promote Green Beans to spoil.

3)Best way to store vegetables in fridge”. Place Green Beans in a plastic reusable freshness green storage bag before refrigerating. Based on our experiments, it is best to wrap the bag tightly around the Green Beans, squeezing out as much of the air from the bag as possible.

4) How to store vegetables in fridge without plastic? You can also try this alternative method. Refrigerate green beans in a paper bag inside an open plastic bag for up to 7 days. 

Can you freeze cooked fresh green beans?

How to keep vegetables fresh longer in refrigerator? Properly stored, cooked green beans will last for 3 to 5 days in the refrigerator. To further extend the shelf life of cooked green beans, freeze it. Freeze in covered airtight containers or heavy-duty freezer bags, or wrap tightly with heavy-duty aluminum foil or freezer wrap.

How do I store blanched green beans?

Store in a zip-top plastic bag in refrigerator up to 2 days.

How long do you blanch French green beans?

Blanch the string beans in a large pot of boiling salted water for just 4 minutes. Drain immediately and submerge in a large bowl of ice water to stop the cooking. When they are cool, drain and set aside.

Are green beans still good if they have brown spots?

A few brown spots scattered here and there on a bunch of green beans mean they're getting a little aged, and won't be the freshest beans you'll eat. But it doesn't mean you can't—or shouldn't eat them. Not that they'll taste off otherwise, it's just that you're not going to have a perfect bean experience.


How to Buy Green Beans?

The best way to select green beans. It is best when Green Beans are sold loose, so you can sort through them and select the best quality beans. The best tasting beans feel smooth; have a vibrant green color and firm

How to Buy Green Beans Picture

Green beans should have some snap when bent in half and should not be wilted, shriveled or rubbery. Long beans and haricots verts are more tender and therefore more flexible, but should still be crisp. Avoid dark spots, dry divots, and other blemishes.

Select beans of similar size to ensure uniform cooking. By selecting the best tasting green beans, you will also be getting beans with the highest nutritional content. Like all vegetables, it is best to select organically grown green beans whenever possible. 

Avoid Green Beans that have brown spots or areas that are soft, bruised, wrinkled or have tough skin. Beans that are beginning to turn yellow are no longer fresh except for YELLOW WAX BEANS.


What are the Varieties of Green Beans?

Unknown varieties you should try:

1) YELLOW WAX BEANS. Crisp, crunchy, and meaty; mild, classic fresh bean flavor.

Yellow Wax Beans Picture- Grean Beans
YELLOW WAX BEANS

2) SCARLET RUNNER BEANS (Phaseolus coccineus sp.). They have broad, flat, green pods that contain scarlet seeds.

Scarlet Runner Beans - Grean Beans
SCARLET RUNNER BEANS 

3) ROMANO BEANS. Also known as Italian Green Beans or Flat Green Beans, they have broad, flat, bright green pods. Pods are edible and crunchy when raw and tender when cooked. They are most commonly found frozen.

Romano Beans - Green Beans
ROMANO BEANS

4) HARICOT VERTS or French green beans. These are a slender French version of the American Snap Bean. Very skinny and available in yellow and purple as well as green; sweet flavor and delicate texture. 

Haricot Verts - Green Beans
HARICOT VERTS 

5) CHINESE LONG BEANS. Also known as Yard-Long or Asparagus Beans, these thin Green Beans can measure up to 18 inches in length. It is popular in Asian cuisines. They have a mild flavor and are a good choice for stir-fry dishes.

Chinese Long Beans - Green Beans
CHINESE LONG BEANS

6) SNAP BEANS. It is also called String Beans. This is the most popular variety of Green Beans. Their name was derived from the sound that occurs when the ends are snapped off to remove the tough string that runs along the seam of older varieties of Snap Beans. Most of the Snap Beans you find in the market today no longer have strings (now bred to be stringless). The traditional green bean can also be purple and purple-streaked; round, slender pod.

Snap Beans Picture - Green Beans
SNAP BEANS

7) Kentucky Blue

8) Derby

9) Purple Teepee (purple pods)

10) Kentucky Wonder

11) Algarve

12) Blue Lake

13) Blue Lake 274

14) Improved Commodore / Bush Kentucky Wonder


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5) How to Make Virginia Moist Salmon Cakes? - Easy Salmon Recipes



REFERENCES:

Cara Mangini. 2016. The Vegetable Butcher: How to Select, Prep, Slice, Dice, and Masterfully Cook Vegetables from Artichokes to Zucchini. Workman Publishing Company. ISBN-13: 978-0761180524

George Mateljan. 2015. World's Healthiest Foods, 2nd Edition: The Force For Change To Health-Promoting Foods and New Nutrient-Rich Cooking, Second edition. GMF Publishing. ISBN-13: 978-0976918516

Saturday, August 4, 2018

How to Cook Summer Squash? – Georgia Yellow Squash Casserole with Sour Cream

 

What is Summer Squash?

Is summer squash and yellow squash the same thing? Not to be confused with yellow squash, yellow zucchini, at times called golden zucchini; don't taper at the neck like summer squash. Its shape is similar to that of classic green zucchini, though its taste is a little sweeter. Use it in sweet or savory recipes, raw or cooked — just as you would green zucchini.


What is considered a summer squash? Summer squash are squash that are harvested when immature or unripe, while the rind is still tender and edible. Nearly all summer squashes are varieties of Cucurbita pepo, though not all Cucurbita pepo are considered summer squashes.


Is summer squash and zucchini the same thing? They are the same thing. Zucchini is the Italian word for the fruit which the French call a courgette. In the Canada and USA, we refer to most Cucurbita pepo as “squash,” which it is believed comes from a Native American word. So all Zucchini are squash but not all squash are zucchinis.

The zucchini or courgette is a summer squash which can reach nearly a meter in length, but which is usually harvested at half that size or less. Along with certain other squashes, it belongs to the species Cucurbita pepo.


What is a winter squash and summer squash? Winter squash have a hard skin and flesh (this includes calabaza, butternut, buttercup, acorn, delicate, Hubbard, spaghetti, sweet dumpling, and Turban, as well as pumpkin). To cut winter squash in half, take hold of the squash firmly and use a sharp knife to slice through to the center.


Yellow Summer Squash Nutrition

How many calories are in yellow summer squash? There are 18 calories in 1 cup of sliced Yellow Summer Squash. 

Calorie breakdown: 8% fat, 67% carbohydrate, 24% protein.

how many calories are in yellow summer squash

Are yellow squash good for you? Also known as summer squash, yellow varieties of squash provide numerous health benefits. The vegetable is high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. That's a potent nutritional power-packed veggie. Yellow squash is also rich in manganese.


Is yellow squash good for diabetics? Can Diabetics Eat Yellow Squash? A source of vitamin C, vitamin A, lutein and zeaxanthin, yellow squash can be a regular component of a healthy diet for people with diabetes to control blood sugar levels.


Georgia Yellow Squash Casserole with Sour Cream Recipe

How do you cook summer squash? It is very easy! The story around this squash recipe reminds us that we all have our favorite casseroles and comfort dishes from our childhood.

georgia-yellow-squash-casserole-with-sour-cream-recipe

This is the most popular squash recipe in Georgia. This is the ORIGINAL RECIPE came from Aunt Fannie’s Cabin, in Smyrna, Georgia. The restaurant is now closed, but its squash casserole lives on. 

Aunt Fannie was a freed slave of an old Georgia family who remained with the family until her death.

The menu at the Cabin represented many of the dishes that Aunt Fannie prepared for the family.


Serves 6 to 8

INGREDIENTS:

Cooking spray
3 pounds yellow summer squash, chopped
1 small onion, chopped
2 large eggs
½ cup (1 stick) unsalted butter
1 tablespoon sugar
1 teaspoon salt
1 teaspoon freshly ground black pepper
½ cup saltine crackers, crushed or Ritz Crackers
1/2 cup sour cream (optional)


COOKING DIRECTIONS:

1) Preheat the oven to 375°F. Spray a 9 × 13-inch casserole dish with cooking spray.

2) In a large saucepan set over high heat, combine 3 cups of water and the squash and bring to a boil. Boil until squash is fork-tender, about 15 minutes. Drain the squash in a colander, transfer to a bowl, and mash it with a fork. Add the onion, eggs, ¼ cup of the butter, the sugar, salt, and pepper, and stir well. Also add the sour cream if you want. Pour the mixture into the prepared casserole dish.

3) Melt the remaining ¼ cup of butter and pour it over the top of the casserole. 

4) Sprinkle with the crushed crackers. Bake for about 1 hour, or until brown on top. Serve hot.


Quick Cooking Tips:

a) This dish can be made GLUTEN-FREE by using gluten-free saltines.

b) This recipe can be made DIABETIC-FRIENDLY by substituting a pinch of stevia for the sugar. Note that you only need a pinch, as stevia is about 300 times sweeter than sugar. You should also replace the saltine cracker topping with a low-carb bread crumb, or simply omit it.


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REFERENCE:

Crystal Cook, Sandy Pollock. 2013. The Casserole Queens Make-a-Meal Cookbook: Mix and Match 100 Casseroles, Salads, Sides, and Desserts. Clarkson Potter. ISBN-13: 978-0770436803

George Mateljan. 2007. The World's Healthiest Foods: Essential Guide for the Healthiest Way of Eating, 1st edition. World's Healthiest Foods. ISBN-10: 0976918544

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