Traditional Food for Urban Families

Trad Urban Lecture

Later this month I’ll be giving a talk at the August meeting of the Queens Holistic Moms about eating and preparing real, traditional food, entitled Traditional Food for Urban Families.  Specifics include how to:

  • Soak beans and lentils for increased nutrient assimilation
  • Sprout and soak grains for easier digestion
  • Lacto-ferment produce to boost the immune system

I’ll also bring up the subject of raw milk, traditional sugar alternatives, pastured meats, and encourage people to eat a more unrefined diet in general.

And although I do not have children, I have a very busy life schedule, from my day job, to my work with my CSA; from  running to writing; to spending time with family and friends, and more (including getting back to playing music)!  So, I know what it’s like to be pressed for time.   My goal is to help people understand that eating whole, real, traditional food is totally possible even with time constraints and demands, with a little planning.

If any of you reading this are local, please join us!  Women and men are welcome, as are those of you that don’t have kids. You can RSVP here.  Here are the logistical details:

Traditional Food for Urban Families
Talk by Meg Cotner for the Queens Holistic Moms
ARROW Community Center
35-30 35th Street (between 35th & 36th Aves) in Astoria
Wednesday, August 11th, 2010, 6:30pm – 8pm

Hope to see you there!

Photo credit:  image by Queens Holistic Moms

Sprouted Lentil Soup

sprouted lentil soup

So, last week I showed you how to sprout lentils, and also mentioned how they make for a delicious sprouted lentil soup.  I made such a soup last week; it was a perfect dish for a cold winter night, and my household enjoyed it immensely.

The original recipe specifies using lentils du puy, a lovely little french lentil.  To be honest, I’ve never tried sprouting these lentils, but I think it would be worth a shot.  I used brown lentils, which are more common.

My favorite moment when making this soup is toward the beginning of the cooking process.  Onions, leeks, and garlic cook with thyme and cumin, and it smells amazing.  They don’t call them aromatics for nothing!  I feel like I could eat just that sometimes.

onions, carrots, celery

The soup recipe came from an old copy of Food & Wine, in an article about Bobbi Brown, the founder of the cosmetics company bearing her name.  She originally got the recipe from the  Barefoot Contessa Cookbook.

I halved the recipe; a full recipe will make 8 pints of soup!  You can, of course, double what I indicate below, as it would be an excellent way to feed an army of people.  This soup tastes even better the day after.  It also freezes beautifully.  Enjoy with a red wine of your choice (perhaps the same kind you put in the soup).

Sprouting Lentils

I love sprouting lentils.  It’s easy to do, fun to watch the lentils grow their little sprout tails, and by doing this their nutritional value gets a big boost.  Sprouting also makes them easier to digest by neutralizing the phytic acid, which is found in all grains and seeds.  Additionally, sprouted lentils provide two amino acids – methionine and cystine – that unsprouted lentils do not.

Throughout history, sprouting has been a traditional treatment of seeds and grains prior to eating.  The Chinese knew about the benefits of sprouting centuries ago, sprouting mung beans in order to prevent scurvy (germinated seeds contain vitamin C ).  In the West, myriad beers were made from sprouted grains.

lentils under water

lentils after first soaking

Your lentils must be organic; conventionally grown lentils will not sprout.  Sprouting should only take a couple of days from start to finish.  I like to use a colander as the vessel for my lentil sprouting.  Here is a reasonable timeline:

  • In the evening put the lentils in a bowl and cover with water.
  • The next morning, rinse the lentils in a colander, and shake out as much water as you can.  Leave the lentils in the colander, and place it on a plate covered with a towel.  Cover the lentils with another towel and set someplace where the lentils will be undisturbed.
  • That evening, repeat the process.  The next morning, repeat the process.
  • That evening, your lentils should have little sprouts coming out of them!

You can repeat this for a couple more days, depending on how long you want the sprouts to be.  For lentils, it’s best for the sprouts to be no longer than a quarter inch.

rinsed lentils

baby sprouts

So, how do they taste?  As delicious as unsprouted lentils.  Just like with any legume, it’s best to not eat them raw.  They are great lightly steamed, or used in my favorite way, in delicious sprouted lentil soup.

Happy sprouting!

sprouts up close

Socca

socca round

Socca, too me, has always had an exotic aura about it.   From time to time I’d imagine what it might be like to eat it while lingering on vacation in the south of France, enjoying this chickpea crepe on a lazy afternoon in sea-salted air.

I wondered if it needed special ingredients that you could only get abroad.  Well, the answer is… no.  Turns out it’s simple, unpretentious food, made with only a handful of ingredients. My favorite!

I was inspired most recently to make socca after going through the little bags of flours in my pantry, and putting some of them in glass jars that I bought on the weekend. I had the majority of a bag of chickpea flour sitting on the shelf, left over from making baked sweet potato falafel a while back.  The flour didn’t all fit in my glass jar, so I thought why not use some of it up. Socca came to mind immediately.

socca batter in the pan

socca slice new

I first checked for the recipe in one of my favorite cookbooks, but turns out that particular recipe called for an addition of a cup of white flour, something I wasn’t too keen on. So, I turned to the interwebs for guidance. I came across David Lebowitz’s recipe, which was simple and straightforward in its ingredients, and was exactly what I was looking for (and no white flour).

It was delicious!  Very easy to make, consisting of five ingredients that come together effortlessly.  It was well-received in my household, so much so that I plan to make it regularly.  This summer I’ll be eating it with an ice cold glass of rosé.

Socca
from David Lebowitz’s The Sweet Life in Paris

I found it to be easier to heat up the initial pan of olive oil on top of the stove instead of in the oven with the broiler. This also means there is one less scary grab of a hot hot hot pan handle.  Socca is also naturally gluten free.

1 cup (130g) chickpea flour
1 cup plus 2 tablespoons (280ml) water
3/4 teaspoon sea salt
1/8 teaspoon ground cumin
2 1/2 tablespoons olive oil, divided
freshly-ground black pepper, plus additional sea salt and olive oil for serving

Mix together the flour, water, salt, cumin, and 1 1/2 tablespoons of the olive oil. Let batter rest at least 2 hours, covered, at room temperature.

To cook, heat the broiler in your oven. Oil a 9- or 10-inch (23cm) pan (I use a well-seasoned cast iron skillet) with the remaining olive oil and heat the pan on top of the stove (you can heat it in your oven if you prefer).

Once the pan and the oven are blazing-hot, pour enough batter into the pan to cover the bottom, swirl it around, then pop it back in the oven.

Bake until the socca is firm and beginning to blister and burn. The exact time will depend on your broiler.

Slide the socca out of the pan onto a cutting board, slice into pieces, then shower it with coarse salt, pepper, and a drizzle of olive oil.

Cook the remaining socca batter the same way, adding a touch more oil to the pan between each one.

Makes about three 9 10-inch (23cm) pancakes