South African Corn and Bean Stew

South African Samp and Beans

This is a traditional South African samp (cracked corn kernels) and bean recipe. It takes about 3.5 hours to prepare, so a Saturday or Sunday afternoon is perfect. The recipe is nicely spiced by the jalapeno, garlic, bay leaf, and curry powder. You can experiment to adjust any of the spices up or down. Or remove some and add your own favorite spices!

Extremely filling, you should find this to be a very satisfying and healthy meal.

Ingredients:

16 oz. dry pinto beans

16 oz. samp (cracked corn kernels)

10 cups water

1 bay leaf

2 chicken bouillon cubes

2 cans 15 oz. diced tomatoes, with juice

3 teaspoons curry powder

Freshly ground black pepper

2 potatoes, peeled and diced

6 tablespoons extra virgin olive oil (EVOO)

1 onion, chopped

1 red pepper, seeded and chopped

2 medium jalapeno peppers, chopped (seeds removed if you want to cool it down)

4 cloves garlic, peeled and chopped

Note: you may add salt if desired. I think the salt from the two bouillon cubes is adequate.

Method:

1.      Mix and wash the samp (corn) and beans together in a colander. Wash well to remove any grit.

2.      Put them in a large pot with 10 cups water. Add bay leaf and bouillon cubes. Bring to boil then reduce heat to medium and cook with lid slightly askew until samp and beans just start to become soft, about 2 hours. Stir occasionally to prevent sticking.

3.      Add tomatoes, potatoes, curry powder, and black pepper, stir, and continue to cook for another 30 minutes. 

4.      Place EVOO in a skillet and sauté onions, red pepper, jalapeno, until softened. Add chopped garlic and cook 2 minutes more. Scrape sautéed veggies and EVOO into samp/bean mixture, stir, and continue cooking, another 30 minutes.

5.      Test samp, beans, and potatoes. If any are not fully cooked, continue cooking until done.
Add water if necessary.

6.      Serve with warm slices of whole wheat bread and a rich red wine (cabernet sauvignon for example). Enjoy!

Whole Wheat Fruity Banana Nut Bread

Nutrition research has shown that low fiber, high sugar foods are bad. These foods have a high glycemic index which can cause blood sugar to jump, resulting in hyperglycemia.  So when we crave a tasty dessert, how can we safely proceed? 

This recipe utilizes high fiber whole wheat flour and healthy nuts, raisins, and berries. The loaf comes out substantial and thick, with plenty of moisture and mouth-appeal. The blueberries, raisins, and nuts add to the recipe's nutritional value and tastiness.

The result is a pleasing, sweet (but not cloying), moist  bread loaded with fiber and protein. Think of something of which Dr. Oz or Dr. Weil would approve. Don't overindulge, but enjoy!

Ingredients:

¼ C. EVOO (olive oil is preferred, or melted butter if you absolutely insist)

2 Tbs. honey

¾ tsp. baking soda

¾ tsp. cinnamon

1 tsp. vanilla extract

3 very ripe medium bananas (or 2 large)

2 eggs

2 cups whole wheat flour

½ C. coarsely chopped walnuts

½ C. raisins

½ C. fresh blueberries

Method:

Preheat oven to 350F.  Coat a 9x5 baking dish with a thin layer of EVOO.

Combine EVOO, honey, baking soda, cinnamon, and vanilla in a large mixing bowl. Stir and blend well.

Mash bananas then add to mixing bowl. Stir in eggs, add flour, and mix well. 

Add chopped walnuts, raisins, and blueberries. Mix all ingredients until well combined. Use a spatula to extract the mixture into the baking dish. Allow mixture to rest for 10 minutes.

Loosely cover with a piece of aluminum foil and place in oven. Bake for 1 hour. Test with a toothpick inserted into the middle of the loaf. If it comes out clean, the loaf is done. Otherwise, bake for a few more minutes and test again.

Remove from oven and carefully extract from baking dish using a knife to loosen the sides and a spatula to carefully lift the bottom. Cool on a rack for 10 minutes.

Only one final instruction: slice, eat, and enjoy!

Roasted Sweet Potato and Black Bean Salad

Sweet potatoes and black beans are both well known for their healthy properties. Sweet potatoes have a low glycemic index and are high in protein and fiber.  Black beans even more so. The oil used is heart-healthy extra virgin olive oil (EVOO). There is nothing to dislike about this tasty dish!

The salad is especially versatile. By changing the dressing you change the flair, from southwestern to Italian to Indian or any other cuisine you like. This particular recipe is of the southwestern variety.

Total preparation time about 1 hour, active time about 10 minutes.

Ingredients:

4 medium sweet potatoes, peeled and cubed
1 medium red onion, chopped
2 tablespoons EVOO
2 cans of black beans (15 oz. ea.), drained
1 medium red bell pepper, seeded and chopped small
½ cup (loose pack) chopped fresh cilantro
Salt and freshly ground black pepper to taste*

Dressing:
Juice of 2 medium limes
2 jalapeno peppers, seeds removed
1 garlic clove
2 tablespoons EVOO

Method:

1.    Preheat oven to 400 degrees F.
2.    Place EVOO, cubed sweet potatoes, and chopped onions into a large baking pan and toss to coat evenly with oil. Bake, turning occasionally, 30-40 minutes until sweet potatoes are browned and tender.
3.    Place dressing ingredients in a blender or food processor – blend well.
4.    Combine sweet potato mixture, dressing, and fresh chopped red bell pepper in a serving bowl. Add salt* and pepper to taste, toss well, and top with chopped cilantro.
5.    Serve at room temperature.

To change the personality of this dish, simply change the dressing and/or cilantro. For instance, lemon instead of lime, oregano, and freshly chopped parsley makes it an Italian salad.

Buon appetito!

* There is adequate salt in the black beans that I choose not to add more.

Insalata Siciliana di Ceci e Tonno

Insalata Siciliana di Ceci e Tonno

(Sicilian Chickpea and Tuna Salad)

Sicily is the crossroads of many cultures. The island has been invaded by the Greeks, Romans, Spaniards, and others. But notably, by the Arabs.

Sicilian culture and cuisine has incorporated significant Arab influences. Cumin, for instance, is used traditionally in Sicily but not elsewhere in Europe. That came from the Arabs. In addition, the Mediterranean yields a rich harvest of seafood, tuna of which is king. The hot, sun-baked land produces a variety of fruits, vegetables, and spices.

From all of these, this humble recipe is offered. Peasant food, but at the rich end of the scale, it would be prepared for feasts and celebrations. Very healthy and nutritious, it would nourish the fisherman and farmers responsible for its components. It may be prepared rapidemente e semplicemente (quickly and easily).

While made with fresh ingredients in the old country, we will work with canned goods which result in a surprisingly good variation.

Ingredients:

2 (15 oz.) cans Garbanzo beans (chick peas), drained

2 (5 oz.) cans Albacore tuna in water or oil, pressed and drained

4 scallions (green onions), white parts and 4 inches of green tops chopped

¼ red onion, chopped

½ red bell pepper, seeds and ribs removed, chopped

1 Roma (plum) tomato, chopped

Juice of 1 lemon, seeds strained out

2 garlic cloves, minced

½ tsp. ground cumin (best if freshly ground from seed)

¼ tsp. ground turmeric

1/8 tsp. cayenne pepper (or more to taste)

Freshly ground black pepper to taste

¼ cup extra virgin olive oil, more if needed

Note that we have added no salt. The canned chickpeas and tuna typically contain all the salt we will want.

Mix all ingredients well. Allow flavors to blend at room temperature for 30 minutes. Add additional olive oil if needed to moisten.

Stir well and serve with freshly toasted garlic bread and a good dry red wine. Yum.

Grigliata - sliced grilled steak with rosemary and green peppercorns

I have had the opportunity to sample the cuisine of the Marche region of Italy.  Marche is situated on the Adriatic (east) coast north and east of Rome.  Although the prevailing cuisine was made up of many varied seafood dishes, there was a signature beef dish that I had at several different restaurants.

It featured grilled strip steak that was sliced, dressed with olive oil and herbs and spices, and then broiled to finish.  The fresh rosemary and green peppercorns create a piquant taste that you will not get at the Outback Steakhouse!

1 strip steak (New York, Kansas City, Loin, or whatever your local butcher calls it)

1 clove garlic, chopped fine

2-3 sprigs fresh rosemary, coarsely chopped

1 TBS green peppercorns (fresh or bottled but not dried)

1 TBS extra virgin olive oil (EVOO)

Warm the steak to room temperature.  Trim fat and gristle.  Grill or broil till cooked rare (several minutes on each side).  Remove to a cutting board, slice on a bias 1/8” thick. 

Arrange slices on an ovenproof platter.  Distribute garlic, rosemary, and green peppercorns evenly over steak slices.  Drizzle EVOO over the steak.

Place steak platter under a preheated broiler for 1-2 minutes until garlic is cooked and steak is medium rare.

Serve with green salad, whole crust bread, and dry red wine.

Serves two as an entrée course, four as an appetizer.

Recipe may easily be doubled.