Category Archives: Mrs. Cog’s Corner

Chili As A Gateway Drug To Compulsive Pressure Canning

From Mrs. Cog's Corner

After recently receiving several emails asking me about pressure canning I decided to document my process for “putting up” a year of chunky homemade chili to show how it can be done. While everyone has their own preferences in equipment, ingredients and seasoning, there are some basic safety rules to follow. Once you understand them, recipes can be modified to suit your taste and needs, then you will be off on your own adventure of creating home cooked “fast food” from ingredients you select or grow yourself.

Pressure canning differs from water bath canning in that with pressure canning you can preserve meats and vegetables. Water bath canning only brings the jars to a sea level boiling temperature of 212°F, which works fine to eliminate food borne pathogens in acidic foods such as sweet fruit jams, pickles or salsa made acidic with vinegar. But low acid foods such as meats and vegetables must be processed at a higher temperature, which cannot be achieved at home unless we put the cooking container under pressure to process the jars at 240°F to 250°F for 25 to 100 minutes depending upon the contents and jar size.

A good pressure canner will last a lifetime. I own a Presto 23 quart which will process 7 quart jars or 20 pint jars or 24 half-pint jars at a time. Using a large pressure canner/cooker is important because it takes much longer to process the jars with this method than with water bath canning, thus processing more jars at a time is essential if you don't wish to spend days in the kitchen. I recommend getting an extra rack to utilize the maximum capacity of the pressure cooker vessel by stacking the jars in two layers, one on top of the other. Also, purchase an extra gasket called a sealing ring, which is the only part of the canner that wears out. The canning bloggers recommend replacing it every 3 years or so.

I make very thick and chunky chili. The amount and type of ingredients varies because I am often using what I grow or find fresh at the local farmers market. I prepare my chili in large quantities as if I were going to serve a small army, but then I pressure can it to preserve it. In other words, you can add, subtract or substitute ingredients to your liking or convenience to create your own perfect chili, or just to preserve what is growing best in your garden.

For this week’s batch of chili I used dozens of fresh ripe tomatoes, sweet onions, green peppers, fresh corn, dried kidney beans, fresh black beans, organic minced garlic and 5 pounds of 96% lean ground sirloin (in lieu of “hamburger meat”) as my primary ingredients. The night prior to the Chili Fest I shucked the corn for removal from the cob and blanching the next morning, defrosted the meat I bought and froze the week before and put the 2 pounds of dried kidney beans in a big bowl of water to soak overnight. Soaking them for 8+ hours removes 95% of the starches that cause gas when eaten, a Cog approved extra step.

This was the largest batch of chili I've attempted to date, so I cleared an entire day from 5am until midnight. My goal was to put up a year's worth of chili, approximately 4 gallons of homemade canned chili made primarily from fresh local ingredients.

With chili morning finally here, and my morning reading, website maintenance and second coffee finished, I dove in around 8 am. I already had the 60+ green peppers that were picked, halved, blanched and frozen over the past few weeks defrosting. A pound of black beans had found its way into a big bowl of clean water to rehydrate. The bowl I chose for these black beans turned out to be too small and about an hour later the now bulging beans were overflowing as they rapidly expanded like popped popcorn, tossing a few across the counter every few minutes lol. Cog found that most amusing.

By 9am, I had peeled about 100 ripe tomatoes from the garden. The varieties included Rutgers, Beefsteak and Roma. Although the process was time consuming, they were easy to peel. As I stacked the tomatoes near the stove I cut out the top, putting the unused portion into the Junk bowl. I then cut an “X” in the top and dropped them two at a time into boiling water. After boiling for 20-40 seconds depending upon the size, I retrieved each with a slotted spoon and plopped them into a big bowl of very cold water.

Then, one at a time I took them out of the cold water and while  applying some pressure with my finger tips the whole skin slid right off. This was then added to the junk bowl. I then diced each tomato, examining each for imperfections and removing most of the seeds before adding them to a separate bowl destined for the chili. This yielded about 9 quarts of juicy, fresh diced tomatoes.

By 10:15 the dozen ears of sweet white corn bought the prior day at the farmers market were then washed, blanched and the kernels cut off the cob, a messy endeavor indeed. All kitchen rugs were taken outside to avoid collateral damage.

Around 11am I commented to Cog that the corn was good, but not as sweet as I had expected. I saw the light bulb go off over his head as he headed out the door, quickly returning with the first five ears of corn from our corn patch in the garden. We took a break and had an early lunch of very sweet fresh corn on the cob.

By 11:45 all the corn was sliced off the cobs and the green peppers diced. At this point I gathered up two very large soup kettles and divided the tomatoes, corn and green peppers evenly between them. Last year's experimental canning taught me there would not be enough room to fit everything in one kettle, so it is better to divide the ingredients evenly among the two large kettles from the beginning.

During the 12 o’clock hour I browned 2 ½ pounds of ground sirloin in a skillet while adding dark chili powder and nutmeg to it. When finished, I dumped it all in a kettle and repeated the process with the remaining ground beef for the second kettle. By this point they were both more than half full. I drained and rinsed both the kidney beans and the black beans, now fully expanded after soaking. I divided them evenly into the two kettles.

By 1:30 I had sliced and diced 15 large onions and had a good cry while doing so. At this point my shoulders and arms were aching from all the chili-tations. Cog took pity on me and stirred up some trouble along with the spices and three cans of tomato paste he added to each kettle.

He even showed me a neat trick to quickly extract the tomato paste from the cans. Simply remove one top of the can, then flip it over and begin removing the other top. The tomato paste quickly slides out . As he continued to stir I added salt, pepper, cumin, more dark chili powder and red cayenne pepper along with several cups of water since the mixture had thickened considerably. Finally it was ready to be processed.

Note that everything was cooked or blanched except the beans, which had been soaked/rehydrated. The beans cook perfectly while processing in the canner. Jars were prepared and filled, leaving a generous inch of space at the top of each to allow room for the contents to expand. They were loaded into the canner just after 2:30.

The pressure soon reached the desired reading (at 3,000 ft. altitude) of 13lbs. per square inch (PSI) at 3:30 and I started the timer for 90 minutes since this batch was loaded into quart jars. At 5pm the heat was turned off and by 6pm I unloaded the canner. I reloaded it around 6:30, this time stacking 9 pint jars on a rack atop 9 more for a total of 18 pints in all. Pints jars are processed for 75 minutes once the magic 13lbs. of pressure is reached. The final 8 pints went into the fridge to wait for the following morning because I was just physically beat and plum out of time. At 8am the next morning, into the canner went the third and final batch.

This batch of chili was incredibly thick and I could have easily added some additional water either before processing or later on when the jar is opened to eat. We often heat the chili up and pour it over a bed of lettuce for a home made baja salad, in a bowl like a stew or on crispy taco shells with all the fixins’. It can also be served over rice. I enjoy heating up a big spoonful or two and dolloping sour cream on a plate next to it to dip tortilla chips into as a snack. Spices can be added after opening to add a kick with cayenne, jalapenos or crushed red pepper.

Keep in mind that pressure canning will give you the ability to preserve the meats and vegetables in your freezer in the event of a long term power outage, provided you have a short term backup source of heat such as a canning hot plate (you will need a large and powerful commercial version) that can be powered by a generator or an outdoor stove that can accommodate a canner.

Having the ability to preserve vegetables, meat and recipes in a pressure canner affords you the freedom you wouldn't otherwise have. Sourcing the ingredients for your meals, choosing nutritious and tasty dishes and knowing it will store for years in your pantry is a gift that makes all the work that goes into it more than worth the time and initial cost. My two cents… bon appétit!

MicroGreens

From Mrs. Cog's Corner

Microgreens are a brilliant concept. Having swept the scene of upscale restaurants and finer cuisine in recent years, the idea is now hitting creative kitchens everywhere. You might be hard pressed to find an easier way to naturally produce a more tasteful and nutritional addition to your diet.

Harvested less than two weeks after germinating, these young vegetable and herb plants are cut in order to consume just the stems and leaves. They have been shown in studies to contain as much as 40 times the nutritional benefits of their mature fruit or leaves. Studies have proven that microgreens are a wonderful source of Vitamins C, E and K and some are loaded with beta-carotene. This equates to the nutrition in a small helping of microgreens exceeding that consumed in multiple portions of salad.

Easy, inexpensive and abundant, there is no better time to become proficient in producing your own organic greens no matter where you live. Prices are rising, weather for growing is undependable and sources of food are often questionable. There is an immense satisfaction in producing something so healthy on your own windowsill. I encourage everyone to give it a try.

There are hundreds of good websites and videos out there with instructions on the many ways to go about growing your own at home. Everyone seems to have a slightly different method and makes use of various supplies, so there is no one right way to go about this. Here is a video that shows and explains an easy method to grow your own.

The recipes that use microgreens are endless. They can be used as salad greens, on sandwiches, in or atop omelets, on pizzas, in salsas, topped with seafood, and the list goes on. Yummly's recipes for microgreens can be found here along with delicious pictures. More recipes and serving suggestions can be found at the bottom of the page.

Read much more about different techniques and concepts to grow and serve your own microgreens:

They are bursting with freshness, intense flavor and are so vibrant and beautiful. They're also a wonderful and economical way to get lots of nutrition yet without requiring as much time and space as full grown veggies. http://thesunnyrawkitchen.blogspot.com/2012/12/how-to-grow-microgreens.html

Their flavors, which are amazingly diverse, evolve as their leaves begin the process of photosynthesis. Carrot microgreens taste just like the vegetable. Beet microgreens are earthy, while radish and mustard greens are spicy. Kale microgreens are sweet, and cauliflower microgreens have a mild pepperiness that’s appealing. Sunflower microgreens are nutty, and clover ranges from sweet to spicy. Teensy cress microgreens can range from mild to pungent. One great favorite of pastry chefs is “popcorn shoots”—that is, microgreens grown from popcorn kernels. They are very sweet, and their eye-catching yellow color is achieved by cultivating them out of the sunlight, to prevent photosynthesis and the production of chlorophyll. http://www.takepart.com/article/2014/02/24/growing-microgreens

Microgreens won hands down (leaves down?), possessing significantly higher nutrient densities than mature leaves. For example, red cabbage microgreens have a 6-fold higher vitamin C concentration than mature red cabbage and 69 times the vitamin K. http://nutritionfacts.org/2013/05/02/are-microgreens-healthier/ 

Scientific research now proves that these tiny seedlings harvested and eaten when they are just a few inches tall are a real superfood packed with antioxidants and other health-promoting nutrients. HealWithFood.org combed through recently published scientific research – as well as some older studies – to uncover nutrition facts for these young edible seedlings harvested at the cotyledon leaf stage, and is happy to provide you with this overview of the nutritional value and health benefits of microgreens. http://www.healwithfood.org/health-benefits/microgreens-nutrition.php

Crops that germinate easily and grow quickly include cabbage, beet, kale, kohlrabi, mizuna, mustard, radish, swiss chard, and amaranth. As many as 80–100 crops and crop varieties have reportedly been used as microgreens. Others that have been used include carrot, cress, arugula, basil, onion, chive, broccoli, fennel, lemongrass, popcorn, buckwheat, spinach, sweet pea, and celery. http://www.treehugger.com/green-food/cute-microgreens-are-more-nutritious-mature-greens.html

I’m so excited to share with you Scott’s latest hobby – actually my FAVORITE hobby of his (the other being Single Malt Scotch – bleh). We’ve converted an entire room that’s located right next to his greenhouse into his Mad Scientist Studio. http://www.steamykitchen.com/31718-grow-the-microgreens-mad-scientist.html

Regardless of their size, microgreens sure pack a punch concerning nutritional and medicinal benefits: Broccoli Microgreens, for instance, are full of vitamin C and Sulforaphane,  which contains anti-cancer, anti-diabetic, and anti-microbial properties. Sunflower Shoots  have Vitamin D, chlorophyll,  complete Proteins, and Amino Acids. Wheatgrass Juice offers several nutritional and medicinal benefits listed here. For example, wheatgrass juice can help increase red blood cell count, lower blood pressure, stimulate the thyroid gland, detoxify the liver, and so much more. Pea Shoots offer fiber, Vitamin C, Iron, and folic acid.  http://www.thehomesteadgarden.com/everything-you-need-to-know-about-microgreens/

No garden, No problem! If you've got a windowsill, you've got the space and light necessary to grow a variety of nutrient-rich micro greens. For those who haven't heard the term, micro greens are plants and lettuces that are harvested to eat when they reach about one to two inches high—well before they've grown to full size. To read more about why I always have a batch of micro greens growing and to learn how incredibly easy it is to grow your own, read my article on micro greens in the April issue of Alive magazinehttp://www.muffintinmania.com/2012/04/microgreens.html

Spiced Butternut Squash Tacos with Microgreens http://www.theheartskitchen.com/recipes/dinner-2/spiced-butternut-squash-tacos-with-microgreens/

Three Cheese Microgreen Arugula and Spinach Pesto: https://sites.google.com/site/dashandbellarecipes/three-cheese-arugula-and-spinach-pesto

Baby Greens with Roasted Beets and Potatoes: http://www.epicurious.com/recipes/food/views/Baby-Greens-with-Roasted-Beets-and-Potatoes-109744

Steak Salad with Microgreens: https://food52.com/recipes/28251-steak-salad-with-micro-greens

Microgreens Chicken Tower Salad:  http://urbanpaleochef.com/2014/04/19/micro-greens-chicken-tower-salad/

Quinoa, Pancetta and Pomegranate Microgreen Salad: http://garlicgirl.com/2011/07/23/micro-greens-salad-quinoa-pancetta-pomegranate/

More video links on different ways people grow indoor greens in their homes:

https://www.youtube.com/watch?v=7KnF6J1cd60

https://www.youtube.com/watch?v=9h1ADMsKQTg

...and this video had us in stitches lol

Basil

From Mrs. Cog's Corner

The content on this page is for discussion purposes relating to health and well being only and is not intended to be medical advice. Links and sources provided are for informational purposes and do not represent an endorsement of a person, product or treatment.

Basil has ancient roots, a trait I find in common with most natural substances that possess strong healing powers. Revered in Hindu practices and used by healers in Greek and Roman societies, basil has been known to many as a powerful medicinal tool.

High on the list of health benefits derived from basil is its ability to fight diabetes. Not only can basil reduce glucose levels, but there is a growing belief that basil may actually increase the production of insulin as well. Basil packs a huge punch of Vitamin K, integral in blood clotting and the body's ability to use calcium for stronger bones.

Packing iron, basil helps red blood cells to oxidize the body. Basil is also one of the best sources of calcium our body can absorb or make "bioavailable". The flavonoids contained in basil powers the white blood cells to better protect us from damage caused by oxygen and radiation.

Recommended as an alternative to ibuprofen, naproxin or asprin, studies have proven basil to act as a powerful anti-inflammatory. Proponents of natural medicine will point out that you cannot overdose on basil as is sometimes the case with manufactured pain relievers.

Basil has also been proven effective in preventing and reversing the growth of cancerous tumors. Rich in phytonutrients, basil's ability to cause cancer cell death compliments its strong antioxidant content which helps prevent cancer by eradicating free radicals.

The trick lies in how we incorporate any substantial amount of basil into our diets in order to take advantage of these superior effects. Easy to grow in any window, container or garden, basil can be used as an herb in many dishes or as an ingredient in smoothies or juices. I pick living fresh basil leaves from my kitchen window box and add them to salads, greens, sandwiches and other assorted meals and snacks.

Read More:

A study by researchers at Purdue University2 revealed that basil "contains a wide range of essential oils rich in phenolic compounds and a wide array of other natural products including polyphenols such as flavonoids and anthocyanins." http://www.medicalnewstoday.com/articles/266425.php

As well as adding a fresh taste to food, this bright green herb also has beneficial health effects.  Basil is a good source of vitamin K: 2 tablespoons of fresh basil contains about 20% of the daily recommended intake of this nutrient.(1) Fresh basil is also a good source of beta-carotene, a powerful antioxidant that is converted to vitamin A in the body. Antioxidants are vital for keeping cells healthy and reducing the number of damaging free radical molecules in the body. Basil is also widely used in Ayurvedic medicine to treat a variety of ailments, including arthritis and other inflammatory diseases. http://www.nutrition.org/asn-blog/2012/06/basil-whats-not-to-love/

What isn’t as well know are the various other herbal uses of Basil. It is a traditional remedy that has been used in various cultures for hundreds of years for many uses besides cooking. These are my top uses: http://wellnessmama.com/5505/10-uses-for-basil-leaf/

It is widely known across South Asia as a medicinal plant and an herbal tea, commonly used in Ayurveda. Holy basil tea has been used for more than 5,000 years in India, where the herb is regarded as the queen of herbs. Basil is cultivated for religious and medicinal purposes, and for its essential oil. Tulsi, or Holy Basil, is the sacred ‘Queen of Herbs’ of India. It has been a principal herb in the ancient holistic healing system of Ayurveda for over 5000 years. For centuries, the dried leaves have been mixed with stored grains to repel insects. http://www.greenchedy.com/herbal-teas/26-health-benefits-basil-tea/

In recent years increased scientific interest in plant phytochemicals (plant chemicals) has brought numerous vegetables, herbs and spices – including basil – to the forefront of nutritional research. Although the study of plant compounds is not new, scientists are only now beginning to characterize the wide range of biologically active components in our food plants and investigate their impact on human health and disease. In cell culture and animal studies basil has been found to exhibit antimicrobial, anti-inflammatory, anti-diabetic, antioxidant and anti-cancer activity. http://www.precisionnutrition.com/healthy-basil

Basil was recently shown to reduce swelling and inflammation in arthritic patients by about 73 percent, which is on par with commonly used drugs for arthritis. The researcher who presented the results at The British Pharmacology Conference said they were going to begin studying the properties of basil to determine the active compounds which could be made into drugs. http://www.naturalnews.com/027066_basil_anti-inflammatory_natural.html

In a 2007 clinical study published in the Journal of Medicinal Food, scientists tested the effectiveness of holy basil (Ocimum sanctum)leaf extract in rats who exhibited oxidative stress, DMBA-induced cancer, and an enzyme imbalance. DMBA is a powerful toxin which is commonly used to initiate cancer tumors in laboratory animals for cancer research purposes. Four different concentrations of holy basil leaf extract were fed to rats over a five day period, then were injected with DMBA. When cancer symptoms were positively identified, the scientists measured the ability of holy basil to combat cancer. At a dosage of 300mg per kilgram of body weight, holy basil leaf extract significantly reduced the formation of cancerous micronuclei, enzymes which metabolize toxins in the body, and oxidation in both proteins and fats. Antioxidant and healthy enzymatic activity was increased. http://www.naturalnews.com/034870_Holy_Basil_tulsi_antioxidants.html

One of the primary medicinal uses for basil is for its anti-inflammatory properties. This effect stems from eugenol, a volatile oil in basil that blocks enzymes in the body that cause swelling, making basil an ideal treatment for people with arthritis.  http://www.motherearthliving.com/natural-health/amazing-health-benefits-of-basil.aspx#axzz31oIZzSWu

Many naturopathic doctors prescribe basil in treatment of diabetes, respiratory disorders, allergies, impotence, and infertility. This may be because basil contains cinnamanic acid, which has been found to enhance circulation, stabilize blood sugar, and improve breathing in those with respiratory disorders. It is also know that basil is very high in antioxidants, especially when it is used as an extract or oil. These antioxidants can protect your body against free radical damage associated with aging, some skin ailments, and most forms of cancer. Antioxidants have become an important part of keeping our bodies healthy, and basil may be among the safest and most effective sources of these life-giving compounds. http://www.offthegridnews.com/2011/04/21/medicinal-uses-and-health-benefits-of-basil/

100 g of fresh herb leaves contain astoundingly 5275 mg or 175% of daily required doses of vitamin A. Vitamin A is known to have antioxidant properties and is essential for vision. It is also required for maintaining healthy mucus membranes and skin. Consumption of natural foods rich in vitamin-A has been found to help the body protect from lung and oral cavity cancers. http://www.nutrition-and-you.com/basil-herb.html

Basil comes complete with vitamin A (through beta-carotene), magnesium, and many other nutrients that can help protect cell walls from free radical damage (in the blood system and other body structures), improve blood flow and help stop cholesterol from oxidizing in the blood stream. http://www.care2.com/greenliving/4-unexpected-health-benefits-of-basil.html

Basil has an important role in Ayurvedic medicine and is used as a general tonic. It is a classic Ayurvedic remedy for fever. Other traditional indications in Ayurvedic include arthritis, gastrointestinal disorders (e.g., stomach cramps or dyspepsia, acid reflux, and nausea and vomiting), earache, respiratory disorders (e.g., asthma, bronchitis, colds, flu, cough and pertussis), malaria, liver disorders, memory impairment, renal disorders, skin conditions and menstrual disorders (dysmenorrhea). Basil is also believed to be an effective antitoxin and antivenom and has been used on venomous bites and stings. http://www.naturalstandard.com/news/news201101044.asp

The herb used to make basil tea is also referred to as tulsi or sometimes holy basil. The herb is used extensively among people who are Hindu. They even have special ceremonies in the morning and again in the evening that are devoted to basil. Basil has significant healing properties and is used for a variety of medical problems. Here are some of the main uses of basil. http://www.basiltea.net/Basil-Tea-Benefits/

Basil is also considered an important medicinal herb. It is used as an anti-depressant. Basil tea makes a warming tonic that helps fight depression. This beneficial action may be due to the fact that the herb stimulates the adrenal cortex  (located on top of the kidneys, it secretes a hormone which regulates the stress response). http://www.everygreenherb.com/basil2.html