Local Farming
Ironically, all of the farming practices prior to the 20th century were organic farming. The term "organic farming" was coined in 1939 by an English agriculturalist and author, Walter Ernest Christopher James, 4th Baron Northbourne. He conceptualized the farm as an organism having a holistic and equally-balanced approach. During the early 20th century, synthetic pesticides were introduced to the farming industry which led to the organic farming revolution in the 1940's known as the "Green Revolution" to counteract against the industrialization of agriculture.
Today the spectrum has flipped as food corporations have emerged. Large chemical companies like Monsanto have played a major role in the production of synthetic and genetically modified crops and pesticides. Organic foods now only account for 1 - 2% of total food sales worldwide. Large food companies and farms that have jumped on the non-organic food van are buying out small farmers and in some cases forcing them out of business. The government now provides subsidies and are lenient to requirements and business practices of the industrial food companies. At the same time, the government has made it difficult for organic farmers to manage their farms by imposing stricter guidelines and paperwork to document their organic farming processes on a regular basis.
As food consumers, our choices on our food sources and quality of food that we purchase for our families will soon be relegated completely to genetically modified produce and hormone and antibiotic injected meat products if we continue to have large industrial food companies and the government dictate what we eat.
There is hope. More and more people are starting to understand and appreciate the quality and flavor of organically grown food. Local urban farms are starting to sprout around major cities to reclaim unused land as a source for local neighborhoods in acquiring organically grown produce. The world organic market has been growing by 20% each year since the early 1990's. It is up to each community to support their local farmers to keep the Green Revolution alive.
Farmaggedon
Please spread the word about this movie and exercise the right to choose healthier and more sustainable food sources. For more information about this film and screening information (date, time and location), please visit http://farmageddonmovie.com/film/
13 Is A Lucky Number!
Vitamins are substances that your body needs to grow, develop and function. There are 13 vitamins your body needs. They are vitamins A, C, D, E, K, and the B vitamins (thiamine riboflavin, niacin, pantothenic acid, biotin, B-6, B-12, and folate). Each vitamin has specific jobs. If you have low levels of certain vitamins, you may develop a deficiency disease. Vitamins A, D, E, and K are fat-soluble, which means they are absorbed into the body with fat and are stored in the liver. The B vitamins and Vitamin C are water-soluble which means they are not stored in the body and need to be replaced every day. Let's start with vitamin A. Vitamin A is an antioxidant. Antioxidants are substances that may protect your cells against the effects of free radicals. Free radicals are produced by your body when it breaks down food, or by environmental exposures like smoke and radiation. Vitamin A also plays a role in your vision, bone growth, reproduction, cell functions, and immune system. It can come from plant and animal sources including colorful fruits and vegetables, liver and whole milk. Vitamin A is also added to foods like cereals.
Vegetarians and young children may need extra vitamin A. Also, those with diseases such as, alcoholism, liver disease, cystic fibrosis, and Crohn's disease may need more vitamin A.
Vitamin C is also an antioxidant. Vitamin C is important for your skin, bones, and connective tissue. It promotes healing and helps your body absorb iron. Vitamin C comes from fruits and vegetables. Good sources include citrus, red and green peppers, tomatoes, broccoli, and greens.
Pregnant/breastfeeding women, smokers, people recovering from surgery and burn victims may need extra vitamin C.
Vitamin D helps your body absorb calcium, which is needed for bone growth and health. A lack of vitamin D can lead to bone diseases such as osteoporosis or rickets. It also has a role in the health of your nerve, muscle, and immune systems. Your body forms Vitamin D naturally with you skin's exposure to sunlight. Also through your diet with vitamin D rich foods such as egg yolks, saltwater fish, and liver. Some other foods have vitamin D added, such as milk and cereal.
Seniors, breastfed infants, people with dark skin may need extra vitamin D, as well as those with certain conditions like liver disease, cystic fibrosis, and Crohn's disease. Also, people who are obese or have had gastric bypass surgery.
Vitamin E is also an antioxidant. Vitamin E plays a role in the immune system and metabolic processes. Good sources of vitamin E are vegetable oils , margarine, nuts, seeds, and leafy greens. Most people get enough of this vitamin from their diet. Those with liver diseases, cystic fibrosis and Crohn's disease may need extra vitamin E.
Vitamin E supplements may be harmful to those who take blood thinners and other medications. Always check with your doctor before taking the supplements.
Vitamin K helps your body by making proteins for healthy bones and tissues. It also makes proteins for blood clotting. A person with a lack of vitamin K may bleed too much. Newborns need vitamin K. Soon after they are born, they are given a vitamin K shot.
Most people get their vitamin K from plants such as green vegetables, and dark berries. Bacteria in your intestines also produce a small amount of vitamin K.
The B vitamins are: B1 (thiamine), B2 ( riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin),B12, and Folic acid.
Thiamine helps the body cells convert carbohydrates into energy. It is essential for the functioning of the heart, muscles, and nervous system.
Good sources of thiamine are found in fortified breads, cereals, pastas, and whole grains, as well as, lean meats, fish, dried beans, peas, and soybeans.
A thiamine deficiency in the United States is most often seen in those who abuse alcohol. A severe thiamine deficiency can cause brain damage. There is no known poisoning linked to thiamine.
Riboflavin works with other B vitamins and is important for body growth and red blood cell production and helps in releasing energy form carbohydrates.
Good sources of riboflavin are lean meats, eggs, legumes, nuts, green leafy vegetables, dairy products, and milk. Breads and milk are often fortified with it. Because riboflavin is destroyed by light, foods containing it must not be stored in glass containers that are exposed to light.
Deficiency of riboflavin is not common in the U.S. Symptoms of deficiency syndromes include sore throat, swelling of mucous membranes, mouth, or lip sores, anemia, and skin disorders. There is no known poisoning from riboflavin.
Riboflavin works with other B vitamins and is important for body growth and red blood cell production and helps in releasing energy form carbohydrates.
Good sources of riboflavin are lean meats, eggs, legumes, nuts, green leafy vegetables, dairy products, and milk. Breads and milk are often fortified with it. Because riboflavin is destroyed by light, foods containing it must not be stored in glass containers that are exposed to light.
Deficiency of riboflavin is not common in the U.S. Symptoms of deficiency syndromes include sore throat, swelling of mucous membranes, mouth, or lip sores, anemia, and skin disorders. There is no known poisoning from riboflavin.Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy. It is found in dairy products, poultry, fish, lean meats, nuts and eggs. Legumes, fortified cereals and breads supply some niacin.
Niacin deficiency causes pellagra. Large doses of niacin can cause liver damage, peptic ulcers, and skin rashes.
Pantothenic acid helps break down carbohydrates, proteins and fats. Biotin also helps break down proteins and carbohydrates. Pantothenic acid and biotin are found in eggs, fish, milk and milk products, whole-grain cereals, legumes, yeasts, broccoli and other vegetables in the cabbage family, white and sweet potatoes, and lean beef.
There are no known deficiencies of either pantothenic acid or biotin. There are no known toxic symptoms associated with these vitamins other than, possibly, diarrhea from large doses.
Vitamin B6 helps the immune system produce antibodies to fight diseases. It helps maintain normal nerve function and form red blood cells. The body used it to help break down proteins.
Vitamin B6 is found in beans, nuts, legumes, eggs, meats, fish, whole grains, and fortified breads and cereals. Large doses of B6 can cause neurological disorders and numbness. Deficiency of this vitamin can cause mouth and tongue sores, irritability, confusion, and depression. Deficiency is not common in the U.S.
B12, like other B vitamins, is important for the metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system. It is found in meat, eggs, fish, poultry, milk and milk products. Deficiencies happen when the body is unable to absorb the vitamin from the intestinal tract.
Strict vegetarians must be careful to get the proper amount of B12, because it comes primarily from animal products.
Folate or folic acid, is a B vitamin. It helps the body make a healthy new cells. Folic Acid is found in leafy green vegetables, fruits, dried beans, peas, and nuts. Also in enriched breads, cereals and grain products.
Folic acid is very important to pregnant women and women who may get pregnant to help prevent major birth defects.
The best way to get the vitamins you need is to eat a balanced diet with a variety of foods. In some cases, you may need to take a multivitamin for optimal health. However, high doses of some vitamins can make you sick. To take a supplement as safely as possible, tell your doctor about any dietary supplements you use, do not take a bigger dose than the label recommends, stop taking it if you have any side effects, and read trustworthy information about the supplement.
Making Sense of Healthy Weight Loss
Everyone is so weight conscious these day, but many make poor decisions for losing weight. Your body weight is controlled by the number of calories you eat and the number of calories you use each day.
Your body has basic caloric needs, that is, in order for your heart to pump blood and for your brain to function, etc., you need a minimum intake of energy. This is called your BMR or basic metabolic rate. First, let's talk about what is a calorie.
A calorie is not a protein, a fat, or a carbohydrate. It is a simple measurement. We use it to recognize those foods that contain energy. We often talk about foods that contain "empty calories", that is they do not contain any of the goodness our bodies need to function well, but lots of sugar and empty energy. They may well be high in calories but low in nutrients. We need to use our calorie knowledge to choose foods that are essential to a healthy lifestyle. So, simply put, calories are energy.
How much energy do you need? Well, you can calculate your BMR (remember, basic metabolic rate) with a simple equation:
English BMR Formula
- Women: BMR=655+(4.35 x weight in pounds) + (4.7 x height in inches) -(4.7 x age in years)
- Men: BMR=66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Metric Formula
- Women: BMR=655 + (9.6 x weight in kilos) + (1.8 x height in cm) - (4.7 x age in years)
- Men: BMR=66 + (13.7 x weight in kilos) + (5 x height in cm) - (6.8 x age in years)
For example, a 30-year-old woman who is 5'4" and weighs 130 lbs. calculates her BMR like this:
655 + (4.35 x 130) + (4.7 x 64) - (4.7 x 30)=
655 + 565.5 + 300.8 - 141=1380.3 or 1380 calories.
Once you know your BMR, you can calculate your daily calorie needs based on your activity level using the Harris Benedict Equation.
The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories). The only factor omitted by this equation is lean body mass. Leaner bodies need more calories than those that are less lean. Therefore, this equation will be very accurate for all but the very lean and the very fat. So, if you are a body builder or are morbidly obese consult a physician or a dietitian to calculate your needs.
To determine your daily caloric needs, multiply your BMR by the appropriate activity factor, as follows:
- If you are sedentary (little or no exercise): BMR x 1.2.
- If you are lightly active (light exercise 1-3 days a week): BMR x 1.375.
- If you are moderately active (moderate exercise 3-4-days a week): BMR x 1.55.
- If you are very active (hard exercise 6-7 days a week): BMR x 1.725.
- If you are extra active (very hard exercise & physical job or 2x training): BMR x 1.9.
Total daily calorie needs example: Let's continue with our 30-year-old woman. Her BMR is 1380 calories and her activity level is lightly active. Calorie calculation is: 1380 x 1.375 = 1897.5 or 1898 calories. This is the total number of calories she needs to maintain her weight of 130 pounds.
Once you know the number of calories needed to maintain your weight, you can easily calculate the number of calories you need to eat in order to gain or lose weight. There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500 calorie deficit through diet, exercise or a combination of both, you will lose 1 pound of body weight (on average, 75% of this is fat and 25% is lean tissue). The calorie deficit can be done by either calorie restriction alone, or by a combination of less calories in (diet) and more calories out (exercise). The combination of diet and exercise is best for lasting weight loss.
If you want to lose weight, reduce your intake by 500 calories a day, but not more than 1000 calories a day. For those with a small amount of weight to lose, 1000 calories is to much of a deficit. The American College of Sports Medicine recommends that calorie levels never drop below 1200/day for women and 1800/day for men. Even these levels are quite low.
So, our 30-year-old woman wants to lose 5 pounds. Her daily calorie needs to maintain her current weight is 1898/day. If she cuts back 500 calories everyday to 1398 calories, after 7 days she will lose 1 pound (7 x 500 = 3500 calories or 1 pound).
You didn't put on the extra weight overnight so it is unrealistic to take it off quickly. Set a goal you can achieve like 4-8 pounds in a month. This rate of weight loss is more likely to be permanent.
Here are some simple changes that you can start today that will greatly improve your chances of weight loss success:
Eliminate red meat. Build your meals around leaner meats such as poultry and fish.
Cut out fried foods. Grill, bake, roast, broil, or boil four food. These use less fat.
Start with soup or salad. These starters will help keep your portions in check and curb your hunger.
Stop cola consumption. For every 20 ounces of cola you drink, you consume 250 empty calories. It is too easy to blow your whole calorie budget on soda.
Drink water. Try for 8-8ounce glasses a day. Even if you don't make the eight you will be drinking more than usual.
Follow these guidelines and add in some exercise and I think you will find losing weight is not that complicated. It just takes a bit of determination, willpower, and, of course, the knowledge you now have. Good luck!
A fully engineered bread
The purpose of this recipe is to document the specifications of a fully engineered design for white bread. The bread, (a.k.a. "Product") shall consist of a crusty exterior and fluffy interior. The product shall yield two loaves both bearing in equal dimensions, weight, and texture. The product and baking vessels shall be capable of enduring temperatures up to 350°F (176.67°C)
Specification Section | |||||
| PART 1 - Glossary | |||||
| 1.1 | Baker – one who bakes | ||||
| 1.2 | Beer – a liquid made of yeast, hops and barley that place the baker in a relaxed state. NOTE: not used in the materials section. | ||||
| 1.3 | Ingredients – See Materials | ||||
| 1.4 | Kneading – a term most commonly used in baking which is the process of mixing/incorporating to expand the gluten proteins to form strands which gives bread their textures and strength. Also can be a form of exercise for relieving tension. | ||||
| 1.5 | Materials – See Ingredients | ||||
| 1.6 | Proofing – a rest period that allows the leavening agent to activate the dough to rise. Also a rest period for the baker to drink more beer. | ||||
| 1.7 | Touchy feely – a temperature testing method where a drop of the liquid is applied to the wrist which shall equate to the same temperature as a properly heated baby’s bottle of milk. Also a term used to describe how the some female species prefer their male counterparts. | ||||
| 1.8 | Yeast – live organism; one of many leavening agents that causes baked goods to rise. Also causes infections in some individuals. | ||||
| PART 2 - Equipment | |||||
| 2.1 | Prep Equipment | ||||
| A. | Liquid measuring cup – shall be that of model number 1050030 manufactured by OXO or equivalent. | ||||
| 1 | Capacity: 4 cups (32 ounces) | ||||
| 2 | Substance: Sturdy molded plastic | ||||
| 3 | Dimensions: 9” x 6” x6” | ||||
| 4 | Weight: 12 oz. | ||||
| B. | Mixing bowl – shall be of size with the capacity to hold all the materials during the mixing process without any loss. | ||||
| 1 | Approved mixing bowl may be of the following makes: | ||||
| a. | Ceramic | ||||
| b. | Metal | ||||
| c. | Plastic | ||||
| d. | Glass | ||||
| C. | Measuring spoon – shall be that of model number 76081V2 manufactured by OXO or equivalent. | ||||
| D. | Wooden spoon – shall be of sturdy design and able to withstand heavy stirring without breakage. | ||||
| E. | Dough scraper – approved models shall be made with either food-grade plastic or stainless steel. | ||||
| F. | Kneading surface – shall be of clean area free of any dirt and grime. It shall accommodate a space to measure no less than 20 inches x 20 inches, or equivalent space as applicable. The objective is not to be able to roll out the dough to blanket an entire nation. The height of the kneading surface shall be of comfortable distance so as not to strain the baker’s back during the kneading process. The height may vary depending on whether you are the tallest living female from China or one of the little people from the Emerald City. | ||||
| G. | Proofing bowl – shall be capable of withstanding heat up to 135°F (57.22°C) and provide enough space to accommodate the rise in the dough after it has proofed (or risen, which ever suits your fancy). | ||||
| H. | Rolling pin – shall be of solid grade material fabricated from wood, marble, hard plastic, or stainless steel (and shall be sturdy enough to inflict serious damage when delivering a blow to a person’s head when the situation calls for it). | ||||
| 2.2 | Baking Equipment | ||||
| A. | Oven – shall have a fully operational door and capable of generating varying degrees of temperature settings either with dial or digital controls. Approved fuels for heating the oven shall either be from natural gas (with the exception of personal methane), or electricity. | ||||
| 1 | Temperatures: | ||||
| a. | Proofing process – 135°F (57.22°C) | ||||
| b. | Baking process – 350°F (176.67°C) | ||||
| B. | Bread pan – shall be of metal grade with no substitutions. | ||||
| 2.3 | Cooling Equipment | ||||
| A. | Cooling rack – shall be a cooling rack. | ||||
| PART 3 - Materials | |||||
| 3.1 | Yeast – the leavening agent used for making bread. Approved measurements shall be either (one or the other but not both) of the following: | ||||
| A. | 4.5 teaspoons | ||||
| B. | 2 packets | ||||
| 3.2 | Water – shall be of lukewarm temperature measuring between 110°F (43.33°C) to 120°F (48.88°C). Approved temperature testing shall be made with either a fully calibrated instant thermometer or with the touchy feely method (Refer to section Part 1-1.6 of this specification document). Note: temperatures below the minimum requirement may not fully activate the yeast, and temperatures above the maximum requirement will kill the yeast and thus preventing it from activating. | ||||
| 3.3 | Activator – any form of sweetener that would aid the leavening agent to activate and grow. Quantity shall yield 1 tablespoon of sugar or equivalent. Approved forms of sweeteners utilized may be sugar, honey, agave nectar, or that little ole lady from Pasadena… | ||||
| 3.4 | Bread flour – may substitute all-purpose flour when bread flour is not available. | ||||
| 3.5 | Flavor enhancer – salt. Just plain Kosher salt. | ||||
| 3.6 | Lubricant – any form of “cooking” oil (clarification was necessary as some have been known to use WD-40) or melted unsalted butter. The preferred lubricant shall be olive oil or equivalent. | ||||
| PART 4 - Scope of Work | |||||
| 4.1 | The baker shall turn the oven on and set the temperature to 135°F (57.22°C) in preparation of the proofing process. | ||||
| 4.2 | Mixing process – shall include two sub stages which are described as yeast activation and kneading process. | ||||
| A. | Yeast activation: | ||||
| 1 | The baker shall add the leavening agent (yeast) and the activator (sugar) to the water (refer to section Part 3-3.2 for temperature requirements) using an approved liquid measuring cup. The purpose of the activator is to assist the leavening agent in the activation process. | ||||
| 2 | The baker shall incorporate the materials (ingredients) by stirring the contents of the liquid measuring cup with an approved wooden spoon. | ||||
| 3 | The baker shall set this mixture aside for approximately 5 minutes to let the activation process take into effect. Refer to image 1 for clarification of visuals after the 5 minute rest period has elapsed. | ||||
| B. | Kneading process: | ||||
| 1 | Concurrently, the baker shall mix together 3 cups of flour and 2 teaspoons of the flavor enhancer (Kosher salt) into an approved mixing bowl (refer to image 2). | ||||
| 2 | Once the leavening agent has activated, the baker shall incorporate this mixture into the dry ingredients (flour and salt) (refer to image 3). | ||||
| 3 | Additionally, the baker shall incorporate ¼ cup of the lubricant (olive oil) into the mixing bowl (refer to image 4 for reference of quantity). | ||||
| 4 | Once all of the liquid and dry ingredients have been added into the mixing bowl, the baker shall proceed to incorporate these ingredients together by mixing with the use of a wooden spoon (refer to image 5). | ||||
| 5 | The baker shall continue with the mixing process until all ingredients have been fully incorporated (refer to image 6 for visuals of consistency). | ||||
| 6 | The baker shall add an additional 3 cups of flour to the wet mixture and with an approved dough scraper, scrape as much of the mixture from the wooden spoon (refer to image 7). | ||||
| 7 | The baker shall incorporate as much of the flour into the wet mixture with the dough scraper by scooping the flour underneath the mixture (refer to image 8). Continue this mixing process until the dough is covered with flour so that it could easily slide out of the bowl onto a kneading surface (refer to image 9). | ||||
| 8 | The baker shall continue to incorporate the flour to the wet dough using the dough scraper until the dough can be handled without being too sticky to the touch (refer to images 10 and 11). | ||||
| 9 | The baker shall then proceed with the kneading process. Images not shown as it is outside of this scope of work: | ||||
| a. | The baker shall gather dough into a pile and begin pressing it together. | ||||
| b. | The baker shall press the heels of his/her hands firmly into the dough, pushing forward slightly. | ||||
| c. | The baker shall fold the far edge of the dough upwards and back onto itself, and press it to the middle of the ball. The dough shall be rotated at a 90° turn. This press-fold-turn process for the duration of the kneading process until proper consistency is achieved. | ||||
| d. | The baker shall continue flouring the kneading surface as needed to prevent the dough from sticking. Care shall be taken into account with this process so as not to add too much flour to the dough that will render it too firm thus terminating into an inedible finished product. | ||||
| 10 | Testing the consistency of the dough: | ||||
| a. | Window method | ||||
| 01. | The baker shall remove a small portion of the dough and stretch it against a light. The dough shall have enough elasticity to be able to stretch and provide a translucent window pane effect without tearing (refer to image 12 for visual verification). | ||||
| b. | Dimple method | ||||
| 01. | The baker shall press on the dough with one finger to create a dimple. The dough shall have enough elasticity to spring back to shape (refer to image 13 for visuals). | ||||
| c. | Ear lobe method | ||||
| 01. | The baker shall pinch his/her ear lobe, wash their hands, and then pinch a small portion of the dough. The texture and elasticity feel shall be the same. | ||||
| 4.3 | Proofing process | ||||
| A. | First proof: | ||||
| 1 | The baker shall prepare an approved proofing bowl by thinly lubricating it with olive oil and wiping it down with a fresh clean paper towel. | ||||
| 2 | The baker shall transfer the completely kneaded dough onto the proofing bowl and lubricate the dough on all sides (refer to image 14). | ||||
| 3 | The baker shall loosely cover the proofing bowl with plastic wrap and place in an oven that has been heated to 135°F (57.22°C) to let rise. This rising process shall vary between 1 hour to 1 ½ hours depending on environmental climate conditions. | ||||
| B. | Second proof | ||||
| 1 | The dough shall double in size. This is an indication that the dough has risen properly. The baker shall then remove the proofing bowl out of the oven carefully and punch down the dough (refer to image 15.) This task deflates the dough, letting the air out so that it can be kneaded and formed into loaves. | ||||
| 2 | The baker shall divide the dough into two equal parts (refer to image 16) and continue to work the dough one part at a time. | ||||
| 3 | The baker shall roll out one half of the dough into a thin sheet using an approved rolling pin (refer to image 17). | ||||
| 4 | The dough half shall be rolled out to a rectangle ith a dimension measuring 15 inches by 12 inches. The baker shall fold the dough into thirds along the long side (refer to image 18). | ||||
| 5 | The dough shall be rolled into a cylinder (refer to image 19) with the flaps pinched to close the cylinder (refer to image 20), and the ends pressed and tucked underneath (refer to image 21) to prevent them from opening during the baking process. | ||||
| 6 | The dough shall be transferred onto a lightly lubricated bread pan (refer to image 22) and covered loosely with plastic wrap. | ||||
| 7 | The baker shall repeat steps 3 to 6 for the other half of the dough. | ||||
| 8 | The baker shall place both bread pans back in the oven set at the proofing temperature and let rise for a second time. The dough shall double in size. This rising process shall vary between 1 hour to 1 ½ hours depending on environmental climate conditions. | ||||
| 4.4 | Baking process | ||||
| A. | The baker shall remove the bread pans with the properly proofed dough from the oven and adjust the temperature setting of the oven to 350°F (176.67°C). | ||||
| B. | The baker shall cut a slit through the middle of the top surface of the dough (refer to image 23) and pour melted unsalted butter between the cut (refer to image 24) for additional flavor immediately after the oven comes to proper baking temperature. | ||||
| C. | The baker shall place the bread pans with the fully prepared dough back into the oven for the final steps of the baking process. The dough shall continue to bake until the proper baking period has been achieved (refer to image 25). The tests for determining proper baking period shall be accomplished using one or several of the following methods: | ||||
| 1 | Temperature reading method – (recommended) the temperature of the finished bread shall be taken with an approved instant read thermometer and shall measure 190°F (87.77°C). | ||||
| 2 | Color consistency method – the color of the finished bread shall be golden to medium brown. | ||||
| 3 | Sound method – the finished bread shall have a hollow sound when thumped with a finger at the top surface of the bread. | ||||
| D. | The properly baked bread shall produce a soft crusty exterior with a fluffy interior that displays the gluten strands and air pockets as crevices when sliced (refer to image 26). | ||||
End of section | |||||
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Poor man's gourmet beef broccoli
Hello boys and girls, welcome to another episode of "What's Cookin'?" The hip new show featuring that handsome young fellow whose name I can't pronounce.
Our show tonight is brought to you by the letters 'N' and 'O' which reminds you to just say "No" to drugs... it'll mess you up and make you talk to an audience that's not really there... ooooh
Our curtain opens with our chef describing the dish that he is about to prepare - Beef Broccoli (translated from the scriptures of an ancient Chinese-portrayed phrasebook, "Beeef Broccori"). By the way, you can download this recipe from any www.foodthingywebsite.com because there are many variations to this dish.
Various cuts of beef have been known to have been used for this dish including flank steak, sirloin steak, and even tenderloin; but we're not going there, hence the title "Poor man's gourmet beef broccoli!" We're going to use round steak because that's what we have in the freezer. The rest of our ingredients are similarly quite simple and easily available in most major grocery stores, or perhaps even in that dark and seldom visited area of your kitchen called the pantry (dun dun dun!)
In China, they use Chinese broccoli for this dish therefore since we're here in America (for those of you following our blog in far away countries, feel free to fill in your country name here...) we'll be using _________ broccoli. Yes, that's right - good ole 100% pesticide free (except for an occassional sprinkling of DDT and other harmful products that rid of those unwanted plant bugs) American Broccoli! Or if you prefer, you can purchase your American Broccoli (here in America) at a reputable certified organic farmers market near you or grow your own.
Okay, here's the list of our ingredients:
- 1-1/2 to 2 pounds of round steak (depending on how hungry you are)
- 3/4 cup of soy sauce
- 1 tablespoon of plum sauce (this ingredient should be available at your major grocery store with Asian ingredients, or from your nearest Chinatown. If you're already in China, hey you're in luck - just reach out of your window and borrow some from your neighbor...) It's a viscous jelly type of sauce with a sweet and sour flavor made with plums or other stone fruits mixed with sugar, vinegar, ginger, and chiles. Basically it's a Chinese version of Indian Chutney.
- Zest of one lemon
- 1 1/3 tablespoon of lemon juice (that's equal to 4 teaspoons or approximately half the lemon)
- 1 julienned carrot (not to be confused with the aspiring new fashion designer duo Julie and Karet)
- 1/2 bunch of American Broccoli. For those of you trying to make logic of what half a bunch is by thinking "well, a bunch is a lot; ergo half a bunch is not that much...", and still have no clue; a bunch equals 1-1/2 to 2 pounds which yeilds about six to eight servings.
- 1 medium onion thinly sliced - figure a large onion is the size as a softball and a small onion is the size of a baseball, so somewhere in between. NOTE: do not slice the softball or baseball!
- 2 cloves of garlic
- 1 tablespoon of olive oil
- 1 tablespoon of cornstarch
- cooked long grain white Japanese rice or basmati rice
Directions:
- Mix the marinade in a bowl that is big enough to hold the liquids and sliced meat. Need to look for a bowl? Go ahead - I'll wait... (one mississippi, two mississippi, three mississippi, zzzz, zzzz, zzzzzzzzzzz; huh, oh hey, you're back!). Mix all the liquid ingredients of soy sauce and plum sauce. The sesame oil in the photo is a guest appearance although it's not used in this recipe. It's there for visual effects because as we are all aware - sesame seed oil conjures up ideas of Chinese authenticity. In reality our dish is a simple variation of the Chinese American version similar to what you would get at any "Golden" or "Royal" whatever restaurant.
- Next zest a lemon into the bowl as shown on this picutre; as I've mentioned several times before in past blogs (and where ever I give cooking lessons; wink, wink, nudge, nudge - you know what I'm sayin'? Eh?!), the taste of any citrus fruit is in the zest - don't pay any attention to those little notes and reminders that my wife leaves for me.
- Now squeeze the lemon half while cupping your other hand underneath to catch the seeds while letting the juice flow through between your fingers into the bowl. Savor this experience for a minute as it whisks you away to visions of lemon trees soaking in the rain and the citrusy aroma wafts through the air giving it that fresh clean scent of lemon scented Pledge... That my friends is called "aroma therapy..."
- Add a pinch of ground black pepper (a pinch is any small amount that you can hold between your fore finger and thumb; for those who have small fingers or don't have any thumb - it approximately 1/16 teaspoon)
- Slice up the meat into 1/4 inch slices on the diagonal against the grain as shown here. Slicing the meat this way ensures that you are cutting against the grain which means more tender slices (which means easier to chew; which means easier to digest; which means easier to... well, you get the picture). I can't believe he just said that...
- Place the meat in the marinade and let it soak in all that flavor while you prepare the vegetables. If you wish, you can add a shot of dry sherry (the wine not the stripper) into the bowl so the meat can "party all the time, party all the time, party all the time!"
- For the vegetables, start by peeling the carrots and cut it into small straws the size of toothpicks. Keep in mind that the thinner your carrots are, the faster they cook. Next cut up the broccoli so that you end up with small bite-sized florets. You can also cut the stem into small bite-sized pieces or about 1 inch cubes. If you have large stems, you might want to peel the skin off a little because they tend to get chewy rather than crunchy during the cooking process.
Slice up the onion in thin slices and finally finely mince the garlic. - The cooking process for this dish requires one cooking vessel and a technique most common to Chinese cuisine called Stir-fry. The cooking vessel that we are using here is The Wok (yes, the wok!) aptly named because the cooking vessel does all the wok! (you see what I did there?! now that's funny!) If you don't have a wok, you can use a large saute or fry pan. The key is to make sure that the cooking vessel is heated prior to adding the oil and any other ingredient. The object of the technique is to immediately sear in the flavors within the food by cooking the exterior of the meat immediately and have the heat radiate towards the middle to finish the cooking process. Since all of the ingredients, with the exception of the broccoli, are cut very thin, cooking them takes approximately less than 1 minute.
Start by adding the oil immediately followed by the meat into the wok (save the marinade). You should hear lots of sizzle which indicates that your cooking vessel was properly heated. If your wok or pan is not hot enough, you will boil the meat instead of stir-frying (you will go to jail, you'll not pass go, and will not collect $200 - on top of this, you will loose a turn...). Alternatively, you will most likely get a more chewy texture when you bite into the meat.
Remember to keep turning the meat so that both sides are cooked and to prevent burning the food (as in stir the pot, Marge! That's why they call it stir-frying). - Push the meat along the side of the wok to reduce the cooking temperature. The idea of the shape of the wok is temperature control. The ingredients cooking towards the center of the wok are cooking at high heat; the ingredients around the middle perimeter of the wok gets cooked at medium heat; and low heat for ingredients positioned near the top of the wok. Start Adding your vegetables starting with the onions, followed by the broccoli, and then the carrots.
- Cook the vegetables for about a minute. If the sizzle subsides, add a little bit more oil and crank up the heat a little. Continue to stir the ingredients.
- Now whisk in a tablespoon of corn starch to the marinade and make sure that it is fully incorporated. If you want to end up with lots of sauce at the bottom of the dish, you can add a cup of cold water and whisk another tablespoon of corn starch to this mixture. You will need to readjust your seasoning with Kosher salt and ground black pepper right before the end of the cooking process.
- Combine the meat and the vegetables by stirring them together and add the minced garlic. Stir, then add the marinade. Let the marinade come to a boil to thicken. Stir, stir, stir... mix, mix, mix - then adjust your seasoning prior to turning off the heat.
- Now here's where the gourmet part comes in... Grab one of those (clean) small plastic containers that they give you at fancy restaurants to take your leftovers in and serve up some rice filling half of the container. Then scoop up some of that deliciuos beef broccoli stir-fry that you just made onto the other half of the container. Sprinkle the beef broccoli with a pinch of white sesame seeds (and if you happen to have some black sesame seeds, you can sprinkle a pinch of that on top of the rice). Take step back and look at your creation and marvel at how fancy and gourmeyish it looks... If anybody asks where you got that delicious looking dish, you can tell them that you've just opened a fancy Chinese restaurant called "The Golden _______ (fill in your favorite word here)" and that this is one of the dishes in the menu. Yes, you will be perpetuating a conspiracy that you are now somehow an owner of a fancy restaurant; but it's okay. Your secret is safe with me...
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Enjoy!
The lighter side of beef stroganoff
If you thought that I was going to talk about any healthy alternative to making this dish, I'm very sorry but you're sadly mistaken. I mean, why mess with something so simple and yet very delicious dish as beef stroganoff?!
The only thing that should be light about this dish is the effort to make it. If you've never had beef stroganoff before, provided you're not a vegetarian or vegan, I highly recommend adding this dish in your culinary repertoire.
You can either do the pre-cook on the stove and finish it off in the oven, or complete all of the cooking on the stove top. If you do decide to finish in the oven, make sure that your pot and cover is oven safe; otherwise just stick to the stove top method.
Let me explain just how easy this dish is to make starting with the ingredients:
- First and foremost, obviously, you'll need beef of which you will need two pounds of. This recipe calls for stew meat (I hear you, my faithful culinary friends - which part of the cow is the stew meat?) According to Dictionary.com, stew meat is tough meat that needs stewing to be edible. Yay, the heavens have opened up to reveal a most glorious revelation... not! A better definition comes from Mealsforyou.com and goes something like this - "Beef for stew may be cut from chuck, brisket, rib, or plate. It usually consists of meaty pieces, cut into one-inch or two-inch squares and containing various amounts of fat. Beef for stew is usually prepared by braising or by cooking in liquid." Hallelujah! Hallelujah!
- Secondly, you'll need two bottles of your favorite red wine. I know this sounds like a lot of wine but trust me, you'll use every drop of it in this recipe. Now, when cooking with wine it's very important that the wine you use to cook with is also one that you would normally drink; although you wouldn't necessarily use your most expensive Dom. Romane Conti 1997 (which by the way costs somewhere in the neighborhood of $1,540.00 per bottle); unless of course you're one of those uppity ups, in which case you wouldn't be reading blogs about the lighter side of anything by a gourmet company that has anything to do with conspiracies. Where was I?! Oh yes, the point I'm trying to make is that if the words "cooking wine" is labeled anywhere on the bottle, chances are that it's very inexpensive, diluted, added with salt, and one that you would never put into your mouth as a beverage to have with your favorite meals (not even on a dare). No, they ain't got no spirit, mama!
- Third most important ingredient is two cups of beef stock. 100% all American cowhide beef stock (just kidding - no cowhide in there for you serious types...) Can you use broth? Wha', of course you can, sonny! What's the difference between broth and stock? Wha' they almost the same, chi'd - they made the same whay but stock is made usin' the bones of the an'mah; whey as broth is made wif the meat. The difference is when they are refrigerated; stock will coagulate into a gel because of the gelatin from the melted cartilage from the bones during the cooking process. How did you become such a wise old man, mister? Wha' never you mind... Ah say... Ah say... Now go 'way, son. Ya bothern' me...
- The other ingredients form the aromatics (in this case 1 sliced onions, 1 minced garlic clove, and two cups of sliced mushrooms), the thickener (2 tablespoons of all-purpose flour), the base (typically egg noodles but you can actually substitute any type of starch - rice, potatoes, etc.), and finally the garnish (in this case chopped parsley to add some green color to the plate).
- For an extra tang, you can add a dollop of sour cream if you like prior to serving.
Here are the directions. I know that these directions that you are about to read are very simple at first glance but make sure you follow each step to experience the ultimate pleasure of making this dish.
Set your ovens to 350°F (177°C) for those wanting to finish the cooking process in the oven. Slice up the meat into bite-sized pieces and season with Kosher salt. Brown the meat in a pot over medium heat in small batches so as not to overcrowd the pot. This browning process is called maillard reaction in the culinary industry which is a chemical reaction between amino acids and the sugar content of the ingredient. Yada, yada, yada... In layman's terms, it's this chemical reaction that brings out the meaty flavor.
Set the meat aside in a bowl as each batch browns and continue until all of the meat has been browned.
What you'll be left with are caramelized bits of brown residue from the meat. This residue is called "fond" because all Chefs are fond of this process of cooking. Actually the word fond is a French term meaning "base" or "foundation".- Next add the sliced onions into the pot with the fond and let them swim around in all that goodness. Sprinkle a pinch of Kosher salt to release the onions' natural juices. Can you hear them sing? "Ohhhh yessss, baby! We're all tingly inside... We're so fond of this heat! Oh no! We're melting... woe is me, woe is me..." (... sorry, getting back to our stroganoff recipe).
- Okay, this would be the perfect time to open up that first bottle of wine because you will need to deglaze the pot with two cups of it. Deglazing is the process of adding liquid (in this case the wine) to the pot to help dislodge those caramelized bits of flavor (the fond). To this, you will add two cups of broth or stock, the browned meat, and the garlic.
- Let the liquid come to a boil, then cover and place it in the oven. For those playing along and want to continue the cooking process on the stove top, just lower the temperature down to a simmer (a simmer is when there's only small bubbles mostly on the side of the pan; otherwise it's considered boiling).
- Here is where the crucial and most difficult part of this process - take out a wine glass from your cupboard and pour yourself some of that left over wine. Continue sipping the wine until it is all gone and then pour yourself another glass. You'll need to continue this process until the first bottle is empty. By this time, 30 minutes would have already elapsed (unless you drink fast in which case you might not make it to the end of this blog...)
- Add and stir in the sliced mushrooms to the pot (I make sure I clarify this because some of you may already be blitz that you might be adding the mushrooms in your wine glass) and continue cooking.
- Start cooking the pasta or rice according to the instructions on the package.
- Open up the second bottle of wine and repeat step seven.
- After another half hour have elapsed, pick yourself up from the kitchen floor and gently place the empty wine bottle and glass on the counter.
- Open up the oven door and remove the pot. Yes, that stinging in your hands is because the pot is hot from coming straight out of the oven... Yes you should've used dry towels or oven mitts... Place the pot on the stove top and turn the burner back on to medium. Yes, at this point, you can close the oven door...
- Uncover the pot - WAIT! Where's your oven mitts?! Okay, then add two tablespoons of flour while stirring with the wooden spoon (you will need two hands for this...) I realize that coordination will not be your strong suit at this point after having finished two bottles of red wine so please feel free to call for assistance. I pity you if you live alone... It's important to keep stirring as you add the flour so it doesn't create big lumps and to help the flour dissolve quickly. Now turn up the heat so that the entire mixture comes to a second boil because the thickening agent will not come to its full consistency until it comes to boiling temperature. After this the liquid will be sauce consistency. You will know that it's sauce consistency by applying the method called "nappe" which is not a French term to fall asleep. Nappe is the process of coating the back of the spoon with the liquid. To get to sauce consistency, coat the back of the spoon with the liquid and run your finger across the back of the spoon. If the sauce remain divided, then you've achieve sauce consistency, otherwise you'll see the two sides come back together where you ran your finger across. Once the sauce has thickened, readjust your seasoning with Kosher salt and ground black pepper to taste, then turn the stove top off (and your oven if you haven't already done so.)
- Dish up some noodles or rice onto a bowl and top it with the finished stroganoff. Garnish with the chopped parsley and prepare to indulge with more red wine... Okay, for this recipe you'll actually need three bottles of red wine...
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Enjoy!!!
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About Me
- Chef Sam Paano
- I am the co-owner and founder of Gourmet Conspiracy, a personal chef and catering service based in Lakewood, California. My objective here is to provide open communication about various types of food and their benefits towards our health. As far as my training, I graduated from Kitchen Academy in July 2007 with high honors. I have a great deal of passion about learning the cooking styles and techniques from various cultures and incorporating them in fusion dishes.
