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TIP: Spice Up Your Diet With Chiles

Blistered Chiles

The Great Pepper Cookbook
Top: Blistered chiles, particularly padróns
and shishitos, have become a hot side dish
(no pun intended). Here’s the recipe. Photo courtesy Good Eggs | San Francisco. Bottom: Start your chile adventure with a good book, like this one from Melissa’s.

  Here’s a healthy food tip for the new year: Check out the health benefits of chiles and add more chiles to your diet.

Chiles originated in Central and South America, where they have been cultivated for more than seven thousand years. They were first used as a decorative item, then became a foodstuff and a medicine.

Christopher Columbus encountered them in the Caribbean Islands and brought them back to Europe, where they were used as a substitute for pricey black pepper from India.

Ferdinand Magellan is credited with introducing chili peppers into Africa and Asia on his voyages. Now, chiles are grown on all continents, and incorporated them into world cuisines.

Here are ways to use five popular chile varieties: chiles in adobo, habanero, jalapeño, poblano and dried chiles.
 
HOW TO BUY CHILES

Here are some tips from Whole Foods Market:

  • Fresh chiles: Place unwashed fresh peppers in paper bags or wrap them in paper towels. They will keep in the vegetable compartment of the fridge for at least one week. Avoid storing them in plastic bags, which can accumulate moisture and cause the chiles (and other vegetables) to spoil more quickly.
  • Dried whole chiles: Buy dried chiles that are still vivid in color. If they’ve begun to fade, they’ve probably lost their flavor as well.
  • Shopping for dried chiles: Look for the best dried chiles at spice stores or ethnic markets. You’ll not only find a larger selection than in American grocery stores, but the selection is likely fresher and of superior quality.
  •  
    Dry Your Own Chiles

    For a fun project, dry your own fresh chiles; then grind them into chili powder as needed. You can hang them in the sunlight to dry (the most fun) or use the oven or a dehydrator. Here are instructions.

    If you garden, you can grow your own chiles as well.

    GET A BOOK

    The best way to add more chiles to your meals is to start with a book that shows all the possibilities. Our favorite cookbook in the category is The Great Pepper Cookbook, a thorough guide to choosing and cooking with peppers.

    From mild to hot and hotter, the book explains how to choose, prep and cook 37 varieties of fresh and dried chiles. The recipes are splendid and the photos are gorgeous. They make you want to prepare every recipe.
     
    EASY MILD CHILE RECIPES: CHILE VERDE WITH CHICKEN & CUBANELLE CHILES

    To start you off, here are some pairings with mild chiles that favored by Steve Lindner, Executive Chef and Founder of Zone Manhattan.

    Chef Steve uses the cubanelle chile to make a version of Chili Verde, a stew from northern Mexico. Originally made with pork, it can be made with chicken as well. Serve it with a whole grain and vegetable sides.

    Ingredients

  • ½ pound chicken thighs
  • ½ pound cubanelle chiles, sliced
  • 1 sweet onion, sliced
  • 4 cloves garlic, sliced
  • 2 cups dry white wine
  • 1/2 cup apple cider vinegar
  • Salt and pepper to taste
  • Garnishes: cilantro, grated jalapeño, lime zest, sliced green onion
  •  
    Preparation

    1. CUBE the chicken and sear in a pot. Add the onion and garlic.

    2. COVER with the wine and vinegar. Simmer until soft. Taste and add salt and pepper as desired. Serve with garnishes.

     

    PEPPERONCINI RECIPE: COCONUT & SHRIMP CEVICHE

    You can do much more with pepperoncini than add them to a Greek salad. Coconut and shrimp are a popular combination, but you can make ceviche with scallops or any fish. Here’s more about ceviche.

    Ingredients

  • ½ pound shrimp, cleaned and split in two
  • 1 orange, 3 limes and 1 lemon, zested and juiced
  • ½ cup coconut milk
  • 5 pepperoncini chiles, thinly sliced
  • Salt to taste
  • ½ cup toasted coconut
  • Garnishes: cilantro, shaved baby cucumbers, sliced green onion
  •  
    Preparation

    1. COMBINE the first four ingredients and marinate for several hours or overnight. Taste and add salt as desired.

    2. TOP with the coconut and serve with the garnishes.
     
    IS IT “CHILE” OR “PEPPER?”

    Chiles were “discovered” in the Caribbean by Christopher Columbus, who called them “peppers” (pimientos, in Spanish) because of their fiery similarity to the black peppercorns with which he was familiar.

    However, there is no relationship between the two plants (or between chiles and Szechuan pepper, for that matter). “Pepper” is a misnomer, but in the U.S., it seems to have taken over. Some people use “chile pepper,” a bit of a correction, still not accurate.

    Here’s more on the history of chiles.
     
    IS IT CHILE, CHILI OR CHILLI?

    The term “pepper” is not used in Latin America. There, the word is chili, from chilli, the word in the Nahuatl language of the Aztecs. The original Nahuatl word is chilli. The conquering Spanish spelled it chile.

    In the U.K., chilli is the popular spelling. In the U.S., many people use chili, a seeming middle ground between chilli and chile.

     

    Cubanelle Chile & Feta Sandwich

    Chiles Nogada
    Top: Cubanelle chiles are so mild that you can add them to almost any sandwich. Simit + Smith combines them with feta, lettuce and tomato. Bottom: Chiles en Nogada, poblano chiles with walnut sauce, are another mild chile dish. Here’s the recipe from Pom Wonderful.

     

    Now that you know, the choice is yours. We choose “chile” because it’s the spelling by which Europeans were introduced to the chilli, and the best variant of that word.

    How many types of chiles have you had? Check them out in our Chile Glossary.

      

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    FOOD HOLIDAY: Apple Ginger Toddy For National Hot Toddy Day

    ginger-toddy-castelloUSA-230
    Enjoy a hot toddy on a chilly day. Photo
    courtesy Castello USA.
     

    January 11th is National Hot Today Day. Here’s some toddy history.

    And here’s a riff on the classic rum toddy, made with apple cider, Cognac and fresh ginger slices. It’s topped off with a garnish of delicious crystallized ginger chunks.

    The recipe is courtesy Castello USA.

    Ingredients For 4 Servings

  • 3 cups apple cider
  • 2 tablespoons thinly sliced fresh ginger
  • 2 whole allspice berries or 1/8 teaspoon ground allspice
  • 4 ounces brandy/Cognac
  • 8 candied ginger chunks for garnish
  •  
    Preparation

    1. COMBINE the cider, fresh ginger and allspice in a saucepan and bring to a boil. Remove from the heat and cover. Let stand 10 minutes. Skim the foam and strain to remove any solids.

    2. LADLE a half cup hot cider into each mug and add ¾ ounce brandy. Skewer the ginger cubes as garnish for each glass.

     

    RECIPE: CRYSTALLIZED GINGER

    You can buy crystallized ginger (candied ginger) or make your own. If your grocer doesn’t carry it, look in natural food stores or candy stores, or get them online.

    This recipe is adapted from Alton Brown. Prep time is 15 minutes, cook time is 1 hour.

  • Nonstick cooking spray
  • 1 pound fresh ginger root
  • 5 cups water
  • 1 pound granulated sugar
  •  

    Preparation

    1. SPRAY a wire rack with nonstick spray and set it on a half sheet pan lined with parchment.

    2. PEEL the ginger root and slice it into chunks. You can use the side of a spoon to scrape the peel. Add the ginger and water to a 4-quart saucepan and set over medium-high heat. Cover and cook for 35 to 45 minutes, or until the ginger is tender.

    3. TRANSFER the ginger to a colander to drain, reserving 1/4 cup of the cooking liquid and the rest for another purpose (it’s ginger syrup, great for drinks and desserts).

    4. WEIGH the ginger and measure out an equal amount of sugar. Return the ginger and 1/4 cup water to the pan and add the sugar. Set over medium-high heat and bring to a boil, stirring frequently. Reduce the heat to medium and cook, stirring frequently, until the sugar syrup looks dry, has almost evaporated and begins to recrystallize, approximately 20 minutes. Stir often and keep an eye on the syrup so it doesn’t start to burn.

      Crystallized Ginger
    Crystallized ginger chunks from The Ginger People.
     

    5. TRANSFER the ginger immediately to the cooling rack and separate the individual pieces. Once it is completely cool, store in an airtight container for up to 2 weeks. Save the sugar that drops from the cooling rack and use it for tea and coffee.

      

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    Recipe For Roasted Garlic, A Healthy Garnish

    Baked Garlic

    Roast Garlic
    [1] and [2] A bulb of roasted garlic is a delicious accompaniment to grilled meats (photos © Sushi Roku Katana | West Hollywood.

     

    Originating more than 6,000 years ago in central Asia, garlic took the culinary world by storm, spreading from culture to culture. It is used in cuisines on all the world’s continents and is one of America’s most popular herbs*.

    A member of the onion genus, Allium (the Latin word for garlic), garlic’s cousins include chives, green onions/scallions, leeks, onions, and shallots. Its botanical family, Amaryllidaceae, comprises flowering plants, most grown from bulbs (including, not surprisingly, the amaryllis).

    Garlic is not only a delicious flavor to many people; it is also one of the healthiest foods you can eat. It can lower blood pressure and cholesterol levels, boost the immune system, and may even fight Alzheimer’s and other forms of dementia.

    Here’s more on the health benefits of garlic.

    The most common use of garlic involves crushing or mincing a few cloves and adding the raw garlic to a recipe. But you can cook entire bulbs or whole cloves of garlic as a side or a garnish to please your favorite garlic lovers.

    There are two principal ways to do this, each delivering different flavors and textures. Roasting an entire head of garlic is the simpler of the methods.

    Both produce a rich, sweet, mellow flavor that appeals even to people who don’t like the flavor of garlic in recipes.
    _________________________________________

    *An herb is a plant that is used to flavor or scent other foods.

     
    RECIPE #1: ROASTED GARLIC

    A head of roasted garlic is served as a hearty side with roasted meats and poultry.

  • You can scoop it from the head with a utensil, or squeeze it from the cloves onto bread or toasts—a different approach to garlic bread!
  • You can give each garlic lover his/her own roasted garlic head/bulb, or share a number of bulbs at the table.
  •  
    Preparation

    1. PREHEAT the oven to 350°F.

    2. CREATE a “hinge” on the top of the garlic bulb/head by slicing horizontally into it. Stop before you cut completely through. Then close the hinge and wrap the entire head in aluminum foil.

    3. PLACE the packet in the oven and bake for at least 45 minutes. It’s ready when you can squeeze the bottom of the bulb and the sweet, caramel-colored garlic oozes out the top.

     

     
    RECIPE #2: GARLIC CONFIT

    Confit is a method of preservation whereby a food (usually meat, as in duck confit) is cooked slowly in fat. It is then submerged and stored in the fat, where it will last for months.

    You can adapt the technique to garlic. Using peeled garlic cloves instead of the whole bulb, the confit method develops a flavor similar to roasting, but is more conducive to using as a garnish.

    Use the garlic confit as a topping or side garnish for meat, poultry and grilled fish; with eggs; to top burgers and sandwiches; as part of a condiment tray with pickles; or any way that inspires you.

    The garlic-flavored oil that remains in the dish after cooking is a quick flavor booster in almost any recipe that requires oil—including a vinaigrette for the meal’s salad course, or bread-dipping, or marinades. We like to use it in mashed potatoes and to cook eggs.

    You can freeze or refrigerate the confit for future use, so don’t hesitate to make a large batch at once. Bring some to garlic-loving friends.
     
    Preparation

    1. PREHEAT the oven to 225°F.

    2. PEEL the garlic cloves: First soak the unpeeled cloves in cold water for five minutes to loosen the skin. Slice off the root and tip with a sharp paring knife, then use the tip to lift off the papery skin.

    3. PLACE the peeled garlic cloves in an oven-safe dish with high sides, then cover completely with olive oil. You can also add aromatics to the oil—chives, parsley, rosemary, sage, tarragon, thyme—lemon zest, or chiles.

    4. COVER and bake for at least an hour, or until the cloves become soft enough to squish between your fingers. Remove from the oven and drain the oil into an airtight jar or other container. Store in the fridge.

     

    Roasted Garlic
    [1] Garlic confit, glistening cloves roasted in olive oil (photo © Apronclad.com

    Russian Red Garlic
    [2] Beautiful Russian Red garlic (photo © Chef Seamus Mullen | Facebook).

     
     
     

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    FOOD FUN: Why Ask Why? Food Trivia

    Water Crackers

    Red Stripe Peppermints
    Top: Crackers have pin holes so the air
    escapes and they don’t rise. Photo courtesy
    PantryPacker.com. Bottom: A checmical in
    mint tricks the brain info feeling coolness.
    Photo by Jeffrey Collingwood | SXC.

      Here are some fun food facts adapted from TodayIFoundOut.com

    Why Chiles Taste Hot

    The heat in chiles comes from a colorless, odorless chemical called capsaicin, which is found mostly in the seeds and ribs of the chiles.

    Capsaicin binds with certain sensory neurons in the mouth to trick the body into thinking it is burning—although no physical burning takes place. Details.
     
    Why Crackers Have Holes

    The holes allow steam to escape during cooking, which keeps the crackers flat. Otherwise, they’d rise like a biscuit.

    Adding holes is an art: If they are too close together, too much steam/moisture escapes and the crackers will be dry and hard. If the holes are too far apart, parts of the cracker will rise. Details.
     
    Why Milk Is White

    Milk is composed of 87% water and 13% solids—fat and proteins. The chief protein is casein, which comprises some 80% of the proteins in milk. The casein proteins and some of the fats deflect light, which results in milk being fairly opaque and appearing white to our eyes. Details.
     
    Why Mint Tastes Cold

    Menthol, a chemical in mint, binds with cold-sensitive receptors and tricks the brain into thinking that you are feeling a cold sensation. In fact, everything is the same temperature as it was pre-menthol. Details.

     

     

    Why Onions Make Your Eyes Water

    Onions absorb sulfur from the soil. When chopped, the cells are broken and release enzymes which react with the sulfur. When this substance comes in contact with the moisture in the eye, it triggers a burning sensation, which then engenders tears.

    Sweet onions grow in low-sulphur soil, which is why they don’t emit fumes when cut. Details.
     
    Why Popcorn Pops

    Popcorn is the only variety of corn that will pop. When the kernels are heated up, the water inside begins to steam. Eventually, the pressure of the steam gets so great that the shell bursts. When some kernels remain unpopped, it is likely that they are low in moisture. Details.

     
    Why Swiss Cheese Has Holes

    Some of the microbes added to the milk in the cheese-making process produce significant amounts of lactic acid, which is consumed by other microbes. These microbes produce carbon dioxide as a byproduct, which creates bubbles within the cheese.

    Rather than pressing them out, the cheese makers leave them as a distinctive feature of the cheese. Details.

     

    Red Onions

    Popcorn Kernels
    Top: The sulphur in onions makes your eyes water. Photo courtesy Burpee. Bottom: Popcorn is the only corn kernel that pops. Photo courtesy Belle Chevre.

     
      

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    RECIPE: Collard Wraps

    Tuna Collard Wrap

    Hummus Collard Wrap

    Collard Wrap
    Top: tuna-collard wrap from Happy Bellies
    with cooked spinach, grated carrots and
    diced avocado. Center: hummus-collard wrap from The Pomelo Blog, with ham, tomato,
    cucumber and sprouts. Bottom: For
    portability or neater eating, tie a piece of
    parchment or wax paper around the wrap.
    Photo of Reuben collard wrap courtesy Spring
    Vegan
    .

     

    A few days ago, with the announcement of the new USDA Nutrition Guidelines, we mentioned collard wraps as a better-for-you sandwich option that fit right in.

    HOW TO BUILD A COLLARD WRAP

    There are two basic ways to make a collard wrap:

  • Simply cut off the stem (you can save it for salad or steaming) and trim down or remove the spine so the leaf will lie flat. If you remove the spine, you simply overlap both sides of the leaf, and fill and roll as if it were a whole leaf.
  • We like to first blanch or lightly steam the leaves to make them more flexible and easier to both roll and bite.
  • Whether or not you blanch, place the leaf underside-up, load the ingredients on one side of the underside, and roll like a burrito: Fold up the bottom, fold in the sides and roll. Here’s a video.
  •  
    Like any wrap or other sandwich, the creativity is up to you. You can simply roll up egg or tuna salad in the collard, or use a variety of different ingredients for layered flavors and textures. You can also accent your wrap with a dipping sauce.

  • Collard wraps can be vegetarian or vegan, or rolled with eggs, fish/seafood, meat or poultry.
  • Proteins can be main ingredients or accents: cheese, chopped nuts, fish/seafood, legumes (beans, lentils), meat, seeds, seitan/tofu, sprouts, whole grains
  • Vegetables: mashed/puréed, pickled, raw, roasted, steamed
  • Condiments: barbecue sauce, chili sauce, cranberry sauce, guacamole, horseradish sauce, hummus, ketchup, mayonnaise/aïoli, mustard, nut butter, pesto, pickle relish, salsa, tahini, tapenade, Thai peanut sauce, vinaigrette or other salad dressing, yogurt or any dip or spread.
  • Spices: You can sprinkle the fillings with any spice, from curry to sesame seed.
  • Herbs: You can add dry or fresh herbs (we like fresh basil, chives, cilantro, dill, ginger, horseradish, mint and parsley).
  • Fruit: You can add sweet notes with fresh or dried fruit.
  • Heat: If you prefer heat to sweet, add red chili flakes, diced jalapeño and/or a splash of hot sauce.
  • Zest: If you have fresh lemons and limes, grate in some zest.
  •  
    While they don’t get as much press as collard wraps, Swiss chard and Savoy cabbage make equally good wraps.

     
    RECIPE: REUBEN COLLARD WRAP

    We adapted this wrap idea from Spring Vegan, which made it as a vegan wrap. We used actual corned beef and Swiss cheese, the fundamentals of a Reuben Sandwich.

    Ingredients

  • Collard leaves
  • Corned beef or vegan substitute
  • Swiss cheese or Swiss-style soy cheese
  • Russian dressing
  • Optional: Sliced tomato
  •  
    Preparation

    1. REMOVE the stems from the collards, blanch them, let them cool.

    2. ADD the ingredients to the collard leaf and roll up as you would would a burrito.

     

    RECIPE: RAW COLLARD WRAP

    This recipe, for a classic raw vegetable wrap, is from Urban Remedy. However, we do prefer our sesame seeds toasted (how to toast seeds).

    Ingredients Per Sandwich

  • 1 collard leaf, stem and rib removed
  • 1 sheet of raw nori (toasted seaweed sheets)
  • ¼ cucumber, julienned
  • 1 carrot, julienned, grated or shredded
  • ¼ avocado, cut in long strips
  • Optional vegetables: green onions, red bell pepper, sprouts
  • ¼ cup raw sesame seeds
  • Optional: 2 tablespoons hummus
  • ¼ teaspoon sea salt or seasoned salt
  • Optional: Asian chili sauce, peanut sauce, ponzu or soy sauce for dipping
  •  
    Preparation

    1. PLACE the nori sheet on a dry cutting board. Pat the collard leaf as dry as possible, and lay it atop the nori.

    2. PLACE the carrots, cucumber, avocado and sesame seeds on one end of the collard leaf. If using hummus, spread it on the leaf before adding the vegetables. Sprinkle the vegetables with salt.

    3. ROLL the leaf tightly, starting at the end with the vegetables. Eat it like a Japanese hand roll. If you haven’t used hummus, you can dip the roll in chili sauce, peanut sauce or soy sauce for moisture and flavor.

      Egg Wrap With Collard

    Purple Collard Greens
    Top: Make an egg wrap with fried, hard-boiled or scrambled eggs. Photo courtesy Pancake Warriors. Bottom: purple collard greens (the stems are purplish) from Good Eggs.

     

      

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