The Beet Goes On...

photo by L. Gatto-White



We are encouraged to eat what’s local, fresh and seasonal, but in our climate that isn’t always possible, especially during the winter when most farmers’ markets shut their doors for the season. However, the colourful and nutritious root vegetables are still readily available. Beets are one of the best as they appear in early summer as little bulbous roots with a crown of tender green leaves ready to be steamed, buttered and eaten whole, then follow their progress through to late summer when they are sweetest, to maturation in the fall and winter when they achieve their full earthiness, ripe for pickling and roasting.

Beet greens and roots are very nutritious, being a good source of folate, manganese, potassium, fiber and vitamin C. When juiced they become a powerful liver detoxifier and a potent anti-oxidant useful as an anti-inflammatory. Some studies on animals indicate that beets may also help in fighting colon and stomach cancers.

This useful vegetable also comes in a variety of colours from beautiful deep garnet, yellow and orange gold to the white and red Chioggia which is great for slicing thinly, brining in dill and white wine vinegar to dress-up a summer salad, or add a nice crunch to liverwurst on rye. Mature beets are best cooked wrapped in foil and roasted unpeeled until soft to retain their flavour and nutrients, making them easier and less messy to peel. Once roasted until just tender, they can be used in a variety of delicious ways, such as a base for the Russian soup, borscht which uses the greens as well or added to risotto to make a stunning accompaniment to grilled lamb loin chops.

As you can see, the culinary possibilities are endless throughout each season as the beautiful, nutritious and delicious beet goes on and on… Bon Appetit!

Quick and Easy Borscht

                                                           Serves 4-6 

Ingredients:

• 6 medium beets plus tops and stems
• 4 medium carrots peeled and grated 
• 1 medium bunch kale first 2” of stems trimmed off, the rest coarsely chopped 
• 1 lb. Greek’s Lunenburg sausage
•  ½ can 28 oz. plum tomatoes (with juice) coarsely chopped
• 2 cloves garlic crushed
• 2 medium red onions, medium dice
• 2 tbsp. white wine vinegar
• 2 tsp. sugar
• 2 bay leaves
• 3 chopped dill fronds
• ½ tsp caraway seeds 
• Salt and pepper to taste 
• 3-4 cups water

Method:

• roast beets in foil for 40 mins. at 425, cool then peel and medium chop along with stems and leaves
• push sausage meat out of casing, pinching-off at ½” intervals to make little meatballs  
• in a large soup pot heat 1 tsp. oil over medium heat, add sausage meatballs, turning to brown evenly 
• to meatballs add onions, garlic, caraway seeds, dill and bay leaf, sauté briefly
• add rest of vegetables (except tomatoes), cover and steam/sauté briefly then add  tomatoes, vinegar, sugar, juice and water; stir, cover loosely and simmer for approx. 1 hr., until flavours blend and vegetables are soft; add salt and pepper to taste

To serve: add juice of ½ lemon to soup in pot; garnish each serving with snip of fresh dill and a dollop of sour cream .

Accompany with liverwurst and sourdough rye bread or pumpernickel and a fine pilsner.

Beet Risotto

Serves four

Ingredients:

• prepared risotto for four
• 3 medium peeled and roasted beets at room temperature
• ½ tsp. each: ground nutmeg and freshly ground pepper
• Finely grated zest of ½  lemon
• Leaves from 2 stalks fresh tarragon, chopped
• 2 tbsp. butter
• ½  cup warmed 18 % cream

Method:

• Chop beets coarsely and puree in blender until smooth, add warm cream and blend to a pudding consistency
• add all seasonings to puree, and stir mixture into hot risotto, add butter and cover to rest off heat for 3 mins., serve without cheese.

                                                     

A Pasta for All Reasons

photo by L. Gatto-White



Many people have special dietary requirements arising from various reasons like health issues, environmental concerns, ethical beliefs and religious practices. An entire family can all have special dietary needs, but all for different reasons. One member may be lactose intolerant, another may not be able to digest gluten, and yet another may be a vegetarian. So, what’s a family cook to do?

Well, there are a growing number of helpful cookbooks devoted to these dietary requirements, but what is even more useful is a repertoire of dishes that will meet a spectrum of needs while satisfying all palates.

Pastas, risottos, polentas and stir-fries are great vehicles with which to start building such a repertoire as they can be gluten-free, yet taste great and be nutritious; they can be lactose-free, wholly vegetarian, low in fat and sodium while incorporating seasonal vegetables, herbs, and legumes. These dishes are also economical, and often require only two pots with which to make the entire meal. So, for all these reasons I offer you the simple, delicious dish Pasta Toscana, and the substitutions you can use to meet specific dietary needs. I hope you keep it in your culinary repertoire for all your special reasons, and love it just because it tastes great. Buon Appetito!

Pasta Toscana

(serves six)

Ingredients: most of these ingredients are available in an organic form

• 500g. of  imported or gluten-free linguine or spaghetti, oriental rice noodles can also be used
• 1 ¼  cups dried white kidney beans soaked and simmered until soft (use 1 canned beans if sodium isn’t a problem, but drain and rinse well)
• 1 medium bunch of  kale; a lutein- rich leafy green, tasting somewhat like Swiss chard and cabbage
• 3 sprigs each fresh  rosemary and sage leaves finely chopped
• 3 large garlic cloves, crushed 
• 3 shallots finely diced
• ½  tsp. crushed chilies
• 3 strips smoked bacon, fat trimmed (vegetarians omit the bacon and drizzle ½ tbsp. toasted sesame oil instead of olive oil over the finished dish for a smoky flavour
• 1 ½  tbsp. extra-virgin olive oil
• ½ tsp. each: salt and pepper,( kosher salt is a very pure and inexpensive choice)
• Grated Romano or Parmesan cheese to taste (lactose intolerant, substitute pan grittata)  

Method:

• Separate stems from kale leaves, chop stems finely and leaves coarsely
• In a large deep skillet sauté stems in a little water until tender, add kale leaves and cook until soft, remove from pan and reserve with cooking water in a bowl 
• Bring a large pot of salted water to boil add pasta and cook until al dente
• Coarsely chop bacon
• Heat  1 tbsp. oil in the skillet over med-high heat, add herbs, garlic, shallots chilies, bacon, sauté until bacon is brown and vegetables soft,
• Add beans, sautéed kale, reduce heat to low, add 1 tbsp. pasta water, season with salt and pepper, stir and cover loosely
• Drain pasta, add to skillet off heat, toss to coat in sauce, adjust seasonings, drizzle with ½ tbsp. oil before serving and top with cheese or pan grittata.

                                              Pan grittata –(Italian breadcrumbs)

This crunchy, nutty and savoury Italian topping turns necessity into a virtue; a way to use stale bread and a substitute for expensive cheese.

Ingredients:

• 1/3  cup slivered almonds
• 1 ½  cups coarsely torn pieces of stale, Italian style or gluten-free bread 
• 1 tbsp. thyme leaves
• 1 tsp. olive oil
• A pinch each black pepper and salt

Method:

• In a fry pan, heat oil over med-high heat, add almonds and breadcrumbs, lightly toast, spread out on a chopping board, sprinkle with thyme, salt and pepper, let cool
• Chop all ingredients until medium-fine, sprinkle over finished pasta
• Keep pan grittata in a bag for 2-3 days, use for garnishing soups, salads and pastas