Tag: healthy

Kawarma Quandary

Hummus is so much more than just a dip. In much of the world, it’s an indispensable staple on par with coffee; the day can’t start without a generous serving. Although the debate rages on over who makes it best, exactly what should go into it, and how it should be served, we can all agree that more hummus is always a good thing. That’s why I’m cutting to the chase here, putting it front and center of the plate as the entree you’ve been craving. Hummus Kawarma Pie takes the question of double dipping off the table since you can dive right in with a fork.

Instant Kawarma Karma

Hummus kawarma is a sensation all on its own, typically made with our beloved blended chickpea base supporting a topping of fried lamb. Spiced generously and lavished with plenty of olive oil, it’s rich, aromatic, and devilishly decadent. Taking inspiration from classic shepherd’s pie, I took the concept and flipped it upside down, doubling up on thoroughly seasoned meatless grounds and smothering them with creamy homemade hummus. Baked until that heart filling begins bubbling up around the edges, it’s the crowd-pleasing casserole you didn’t know you were missing.

Simplifying and Serving

Though not exactly a quick fix meal, it’s worth the effort, down to the very last bite. You can lighten the work load a bit in a few ways though:

  • Prep the hummus in advance. Stored in the fridge in an airtight container, it should last for at least a week.
  • Use store-bought hummus. Alternately, take a semi-homemade approach and cut the workload in half. Grab two 8-ounce containers of your favorite hummus and spread it on thick.
  • Swap the spices in the kawarma for za’atar. The flavor will of course be different, but in an uniquely, equally tasty way.

Packed with protein, it’s a standalone powerhouse of a meal. To stretch it further and feed more people, you have plenty of options for accompaniments:

  • Toasted bread, warm pita, chips, or crackers for dipping and scooping.
  • Steamed broccoli, green beans, snap peas, or asparagus to get your veggies in.
  • Green salad as a lighter foil to such a hearty dish.

Hummus Among Us

Don’t leave hummus out cold as merely a token appetizer. Baking it with an aromatic meaty filling breathes new life into the predictable party starter, transforming it from supporting actor into the headlining star. The creamy hummus base becomes even richer as it bakes, absorbing the bold spices of the savory filling. Take hummus to new heights, turning it into a satisfying, flavorful entrée that will leave you craving more.

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Hannah (BitterSweet)6 Comments

Add a Little Bit of Spice

Oh, I thought, staring vacantly at the occupied oven. Oh well.

Am I getting more careless in old age, or are product packages becoming more inscrutable? All I wanted was to use up the last of a bottle of tahini and conquer cookie cravings all in one fell swoop. Whether it was willful ignorance or distracted driving behind the stand mixer dials, I had failed to notice that this was harissa tahini, creamed into the already baking batter.

Unfazed, I waited for the timer to sound before retrieving the sheet pan as planned. What else was there to do? Yank the half-baked dough out of the oven and hastily toss it into the trash? As a person more likely to pull the same dough out of the trash, letting the effort go to waste was never an option.

Fortunately, my mistake turned out to be so minimal that you could call it an asset. Nutty, toasted, and subtly buttery, you’d never know anything untoward had occurred at first bite. Only after would you feel a very slight warmth, a growing but gentle burn, at the back of your throat. Balanced by the woodsy sweetness of maple syrup, it certainly won’t light your tongue on fire. In fact, it’s such a successful twist, I’d suggest adding a little bit of spice to standard tahini in case you have the opposite supply issue.

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Me Oh, My Oh, Mayocoba

How can one consider beans as “food for the poor” when they’re rich in so many ways? Rich in history, rich in flavor, rich in nutrition; the only thing that cheapens them is this pervasive stigma. The only reason why Mayocoba beans haven’t blown up as the next big food trend is there’s no marketing budget for beans. Just as well, I say, because they’re more than just a flash in the pan, but an enduring staple that will long outlive TikTok and likely social media itself. They’ve already survived well over 4,000 years of tumultuous climates, both physical and political, and they’re just getting started.

A Brief History of an Ancient Bean

Indigenous to Latin America, Mayocoba beans feature prominently in Mexican and Peruvian culture. Depending on who you ask, they may also go by the names of canary (Canario) beans, yellow beans, or Peruvian (Peruano or Frijol de Peru) beans. Though strongly linked to Peruvian foodways as a reliable source of sustenance for inhabitants of the Andes, where agriculture struggles to thrive and crop yields are relatively poor, the word “Mayocoba” comes from small town in Mexico. The two countries seem to share the legumes, and their heritage, abundantly.

Patently Incorrect

Though this is a bean untroubled by passing fads, it’s not immune to controversy. In 2005, one Larry Proctor of Pod-ners L.L.C. attempted to patent the time-honored Mayocoba, claiming that the bean he called “Enola,” after his wife’s middle name, was a wholly unique specimen. Unsurprisingly and rightly so, this sparked outrage in both the agricultural and cultural communities. Critics argued that the bean, like many other heirloom crops, had long been part of indigenous and local food systems for millennia, and should never be subjected to patenting by any one entity. The idea that a traditional, widely cultivated crop could be claimed by a corporation highlighted an ongoing issue with intellectual property laws and their impact on indigenous farming communities. Fortunately, the patent application was eventually withdrawn, but the controversy raised important questions about who truly owns our food history and who gets to profit from it.

Appearance and Tasting Notes

Ranging from pale yellow to off-white, they’re not nearly as vibrant as the bird of their namesake, but shine on the plate all the same. That flaxen hue recedes further when cooked, resulting in a pot of mostly beige beans. Don’t judge a bean by its color though; these unassuming kernels are remarkably buttery and almost sweet, though fairly mild to absorb any seasonings you can throw at them. Their texture is what really makes them special: thin-skinned yet still robust enough to hold their own, Mayocoba beans are soft and creamy all the way through. You won’t get a hint of grit or graininess whether they’re kept whole or pureed.

Nutritional Prowess

Big shocker here: Mayocoba beans are healthy! Yes, just like every other legume, they’re an excellent source of complete plant protein, to the tune of 7 – 8 grams per 1/2 cup (cooked) serving. They have a similarly impressive amount of fiber, but more noteworthy is they have fewer of the gas-causing sugars that make beans difficult for some people to digest. You’ll find no such discomfort with these trusty beans. Iron, potassium, magnesium, zinc, and folate are key nutrients found in abundance, essential as part of a balanced diet.

How To Cook Mayocoba Beans

I’ve heard tales of canned Mayocoba beans but have never seen them in real life. Dried is definitely the way to go, since they’re most affordable and keep almost indefinitely. As with all beans, it’s best to check for stones or other less tasty inclusions before giving them a good rinse. From there, you have many different methods to make a hill of means.

  • Pressure Cooker: Add at least 3 times as much water to beans, seal the lid, and cook on high pressure for about 25 minutes, then let the pressure release naturally.
  • Stove Top: Cover the beans with at least 2 inches of water in a large pot and simmer for 1 1/2 – 2 hours, occasionally checking the water level and adding more as needed.
  • Slow Cooker: Use 4 – 6 times as much water as beans. Cook on low for 6 – 8 hours or high for 3 – 4 hours, adding more liquid if needed, until tender.

Culinary Creations

Mayocoba beans are now my automatic swap-in whenever I see a recipe for pinto beans. Maybe this is unfair to the hardworking pinto, but they can’t match the velvety texture of a golden canary bean. Others suggest that they’re excellent substitutes for cannellini and great northern beans. If you want more specific ideas for featuring the Mayocoba in all its glory, consider the following traditional dishes:

  • Refried beans, which needn’t even be fried once, really highlight the Mayocoba’s velvety texture. Similarly, consider trying Mayocoba hummus for a next-level bean dip.
  • Tacu-tacu, a patty made from seasoned mashed beans and rice that’s pan-fried until crispy, is an excellent way to use leftovers.
  • Sopa de Frijoles, aka bean soup, will never let you down. There are no hard and fast rules here; make yours a stew or chili, brothy or blended, basic or bounteous. These beans can do it all.
  • Ceviche de Frijoles, replacing fish with beans, makes a breezy salsa sound like a luxury. You could even serve it on a bed of greens and call it a salad, be it an entree or a side.

From Farm to Fortune

I’d like to propose that beans become the new status symbol. Do you cook your beans from dried? Do you seek out new and exciting beans, beyond the realm of the pinto, the kidney, and the black bean? It’s the inclusive club that everyone should join, with an entree fee that even bean counters can justify. Grab a bag of Mayocoba beans and you’re already in. Get cooking and share the wealth!

Hannah (BitterSweet)13 Comments

Healing With Charoset

Can we repair the world with charoset? Considering the lack of success we’ve seen with actual peace treaties and cease fire deals, I have to answer that question with a resounding, “no, obviously not.” However, the point of charoset, and Passover itself, draws more strength from symbolism and intention that concrete action. Every component of the Seder plate has a specific purpose, which is the start of any meaningful change, so maybe we’re closer to healing than we think.

What is Charoset?

Let’s back up a step. Charoset is classically made from chopped apples, walnuts, wine, and cinnamon. There are naturally many variations found throughout different cultures, with some adding dates, figs, or pomegranate seeds, just for starters. Sephardic Jews like theirs more like a paste or spread, while Ashkenazi Jews keep theirs coarse like a nutty fruit salsa. Regardless of the specifics, they’re all made to symbolize the mortar used by the Israelites during their enslavement in Egypt. It’s a reminder of the their hardships but also a means to balance the bitterness of maror (horseradish) as an act of resilience and the pursuit of justice against seemingly insurmountable suffering.

Tikkun Olam

In the midst of these trying times, I felt moved to make an even more meaningful, modern take on this essential staple. I’m calling this modern twist “Tikkun Charoset,” drawing from the Jewish concept of tikkun olam, a Hebrew phrase that means “repair the world.” Though it sounds radical, the concept has been a pillar of the community since at least the 1st millennium CE.

What Does This Have To Do With Charoset?

I’m glad you asked, dear reader! With each passing year, more optional symbols have been suggested to join the essentials on the seder plate, representing various social justice movements. I’d like to propose making them mandatory, front and center, by incorporating them right into the charoset.

The only additional unofficial amendments to the original set of symbols that I couldn’t find a way to incorporate were Miriam’s cup and acorns. Each piece of the puzzle has an inspiring origin story which I highly recommend you take a moment to read.

Healing With Charoset

Beyond what it represents, this unconventional foil to sweeten the bitterness of our affliction is simply a satisfying change of pace. Apples remain a constant at the foundation, forever reliable and accessible. Buttery sweet potatoes contrast with the crunch of toasted cashews, spiked with the bright citrus hit of orange juice and a hint of heady banana liqueur. Rich, earthy cacao nibs round out the experience with both substance and style. Though I have no illusions that it could actually fix all the world’s problems, I hope it might spread more awareness and that, at least, is a start.

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Hannah (BitterSweet)7 Comments

Debunking The Detox

I’m vehemently against the entire concept of a detox. Our bodies are quite good at detoxifying themselves naturally, thank you very much. Even if there was some need for an assist, you’d better believe that a brief regime of liquefied vegetables wouldn’t be the cure. Despite that, I’m willing to make peace with the Green Detox Broth from The Soup Peddler on the grounds of improper naming.

It strikes me as one big mistake. For starters, it’s no mere broth, but a thick bowlful of hearty soup, given body from an abundance of pureed zucchini and broccoli. The only thing true about the moniker is that it’s green. Simple, soothing, and undeniably nutritious, I’m not mad at the savory brew itself. I’d just like to see the peer-reviewed studies that show its efficacy in cleansing.

Intoxicating Flavors

Whatever imagined impurities it’s meant to banish aside, the greatest asset of all is that The Soup Peddler has made this recipe available online. Though I refuse to call it by its original name, the basic concept is an essential staple here. I’ve made just a few small tweaks and offer additional options for adaptation, if you’re a detox deviant like me, too.

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Hannah (BitterSweet)4 Comments