You can use any type of crab for this chowder, except for shore crabs. I used Dungeness crab since it's available locally and is still in season. It certainly tastes awesome with the bread I made yesterday. No idea on how heavy the crab was prior to being shelled, but it yielded 1.5 cups of cooked crab meat.
Here's a breakdown of what it costs to make this chowder from scratch:
1 Dungeness crab, cooked (roughly $8 per whole crab, about a pound)
2 white potatoes, $0.50
2 c chicken broth (1/2 quart), $1.00
2 green onion stalks (assuming 8 stalks per bunch and $0.50/bunch), $0.16
1/4 c flour (10# flour at $4), $0.02
2 tbsp unsalted butter (at $3/lb), $0.38
3 organic celery stalks (your yield may vary, this is based on a $2 bag), $0.30
salt, black pepper, and various spices, $0.25
One 16 oz bag of cut sweet corn, $1.69
2 c (16 oz) of organic half 'n' half, $2
Yield: 2 quarts (8 one-cup servings)
Total: $14.30
Cost per cup: $1.79
When ingredient sourcing, food prep, and cook time is factored into the cost, that $5 bowl of chowder you get at the restaurant is actually a pretty good deal.
Showing posts with label kitchen notes. Show all posts
Showing posts with label kitchen notes. Show all posts
Kitchen Notes: Rosemary Sourdough Bread
What a time consuming recipe, and I'm not just talking about the sourdough starter (recipe) that I started on Monday. It still had to be mixed into a dough and risen twice, and then baked for an hour. Regardless of its appearance fresh from the oven, the bread smells so good. I want to hack into it now and slather it up with the garlic butter I melted earlier for the artichokes.
You know how SF sourdough has that particular crust that kind of looks like it has this magical sheen to it? I need more moisture in the oven. Fortunately, I have procured a spray bottle for the water for the second loaf that I'll get around to attempting tomorrow.
Here's what went into this loaf:
2 c all purpose unbleached flour
1 1/2 c sourdough starter
1 tbsp vital wheat gluten (Bob's Red Mill)
1/4 fresh rosemary leaves, whole and chopped
1 1/2 tsp kosher salt
1 tbsp olive oil (for the bowl that the bread will rise in)
2 tbsp unsalted butter, melted (to brush the top of the loaf before baking)
Mix all the ingredients together except for the olive oil and butter until the dough is elastic and no longer sticks to itself, the mixer, or the bowl. In a stand mixer, this took maybe 10 minutes on a very low speed. Remove dough to an oiled bowl and cover with a plate, kitchen towels, or plastic wrap. Let rise for 1.5 to 2 hours.
While you are doing this next step, preheat the oven to 400 degrees F.
Turn the dough out onto a lightly floured surface and knead it again, this time, shape it into a shape you want to bake it in. I was aiming for a square and got a boule (ball shaped) again. Let this rise a second time for an hour. Score the top with a sharp knife and brush on melted butter.
Baked uncovered in a Dutch oven (Emeril just uses a baking stone or heavy baking sheet) for an hour. It still needs moisture, so use a spray bottle and mist the sides of the oven and the top of the bread maybe every 20 minutes until the bread is done. You are aiming for a chewy, golden brown crust with a spongy, sour bread inside. Misting the oven can help achieve a glossy surface on the loaf.
About that sourdough starter...
I took 1.5 cups of starter out from the jar and replaced it with 1.5 cups of AP flour plus 1.5 cups of warm water (just heat the water in the microwave for 30 seconds in a glass Pyrex measuring cup, it'll be at the perfect temp for the poolish).
The previous night (Friday), I was starting to get concerned about the starter since I hadn't actually been feeding it all week. I added in 1/3 cup warm water and 1/3 cup all purpose flour. I swear my eyes and nose could not tell the difference in the before and after. The starter still had a sour-ish, almost alcoholic smell to it (that's the yeast's byproduct). Most starter recipes will tell you to refrigerate it, well, you could also leave it out on the kitchen counter in a jar covered with a kitchen cloth if it is 50 degrees F outside and damp; inside the house during the day the temp is about 65 degrees F. When you read other people's comments on this particular recipe on AllRecipes with the yeast growing at a ridiculous rate, the ambient temperature of one's kitchen is probably above 70 degrees F.
I have the notion that once the starter successfully ferments, that's when you add in more flour+water to the starter and put it in the refrigerator. As scary as it sounds, the "wild" yeast and bacteria in the starter should be strong enough to fight off any other bacteria from growing. When it can't, like the temperature just isn't kosher for the yeast anymore (like it's too hot), that's when bad things happen (turns pink, smells rotten, grows things other than yeast, etc.) and you have to throw the starter out.
Also, if you think you have a good thing going with your starter, reserve half a cup of it and freeze it. That way if your master batch ever goes wonky, dies, or someone in the household mistakenly tosses the starter, you'll still have some to grow again. You just need to thaw it for 24 hours and add more flour+warm water to it in a glass jar so that it comes alive again; and wait at least three days for it to really get itself going again, or so I've read.
 |
| Batch #1: Rosemary Sourdough Bread, Problem: no glossy sheen to the crust Resolution: oven needs more moisture at 400 degrees F |
Here's what went into this loaf:
2 c all purpose unbleached flour
1 1/2 c sourdough starter
1 tbsp vital wheat gluten (Bob's Red Mill)
1/4 fresh rosemary leaves, whole and chopped
1 1/2 tsp kosher salt
1 tbsp olive oil (for the bowl that the bread will rise in)
2 tbsp unsalted butter, melted (to brush the top of the loaf before baking)
Mix all the ingredients together except for the olive oil and butter until the dough is elastic and no longer sticks to itself, the mixer, or the bowl. In a stand mixer, this took maybe 10 minutes on a very low speed. Remove dough to an oiled bowl and cover with a plate, kitchen towels, or plastic wrap. Let rise for 1.5 to 2 hours.
While you are doing this next step, preheat the oven to 400 degrees F.
Turn the dough out onto a lightly floured surface and knead it again, this time, shape it into a shape you want to bake it in. I was aiming for a square and got a boule (ball shaped) again. Let this rise a second time for an hour. Score the top with a sharp knife and brush on melted butter.
Baked uncovered in a Dutch oven (Emeril just uses a baking stone or heavy baking sheet) for an hour. It still needs moisture, so use a spray bottle and mist the sides of the oven and the top of the bread maybe every 20 minutes until the bread is done. You are aiming for a chewy, golden brown crust with a spongy, sour bread inside. Misting the oven can help achieve a glossy surface on the loaf.
About that sourdough starter...
I took 1.5 cups of starter out from the jar and replaced it with 1.5 cups of AP flour plus 1.5 cups of warm water (just heat the water in the microwave for 30 seconds in a glass Pyrex measuring cup, it'll be at the perfect temp for the poolish).
The previous night (Friday), I was starting to get concerned about the starter since I hadn't actually been feeding it all week. I added in 1/3 cup warm water and 1/3 cup all purpose flour. I swear my eyes and nose could not tell the difference in the before and after. The starter still had a sour-ish, almost alcoholic smell to it (that's the yeast's byproduct). Most starter recipes will tell you to refrigerate it, well, you could also leave it out on the kitchen counter in a jar covered with a kitchen cloth if it is 50 degrees F outside and damp; inside the house during the day the temp is about 65 degrees F. When you read other people's comments on this particular recipe on AllRecipes with the yeast growing at a ridiculous rate, the ambient temperature of one's kitchen is probably above 70 degrees F.
I have the notion that once the starter successfully ferments, that's when you add in more flour+water to the starter and put it in the refrigerator. As scary as it sounds, the "wild" yeast and bacteria in the starter should be strong enough to fight off any other bacteria from growing. When it can't, like the temperature just isn't kosher for the yeast anymore (like it's too hot), that's when bad things happen (turns pink, smells rotten, grows things other than yeast, etc.) and you have to throw the starter out.
Also, if you think you have a good thing going with your starter, reserve half a cup of it and freeze it. That way if your master batch ever goes wonky, dies, or someone in the household mistakenly tosses the starter, you'll still have some to grow again. You just need to thaw it for 24 hours and add more flour+warm water to it in a glass jar so that it comes alive again; and wait at least three days for it to really get itself going again, or so I've read.
Ingredient Sourcing: Fat Tuesday
This was not as challenging as I thought it would be. Most of the recipes of the dishes we had planned to make for Mardi Gras were readily available. The only two ingredients that were somewhat harder to acquire, but not really, were frozen okra and andouille sausage. Both of these ingredients I found at Fred Meyer, though the latter was more of a fluke and I managed to snag the last package of Aidell's Andouille Style Sausage.
Because we were also cooking for toddlers (in addition to the adults), really spicy foods are frowned upon because young digestive systems simply cannot handle it. Gives 'em diaper rash. Anyhow. I substituted a smoked turkey sausage I found at Trader Joe's for the andouille. By breaking out the missing ingredients by recipe, it was easy to create a shopping list.
For example:
New Orleans rice & beans:
1 medium onion
1 green bell pepper
1 lb red kidney beans (2-3 cans)
celery ribs
1/2 lb Andouille sausage / smoked sausage
bread pudding:
1/2 gallon organic milk (4 c for the bread pudding)
1 qt heavy cream (2 c for the bread pudding, 2 c for the whiskey sauce)
day old French or white bread
langostino etouffe:
1-2 lb langostino
4 c chopped onions (if using Emeril's recipe), so roughly 2-3 onions
I did have to look up a conversion for the beans, from dried to cooked. Because we simply lacked the time, I opted for canned red beans instead of the slow cooker method.
Also, all the recipes called for Creole seasoning, which excluding the salt, I had just taken out all the traditional Creole seasoning spices and set them on the kitchen counter. Then we could just flavor by approximation.
Besides salt, black pepper, and onions, the Creole seasonings used for Fat Tuesday's dinner were: cayenne powder, garlic powder, oregano, paprika, and thyme.
Because we were also cooking for toddlers (in addition to the adults), really spicy foods are frowned upon because young digestive systems simply cannot handle it. Gives 'em diaper rash. Anyhow. I substituted a smoked turkey sausage I found at Trader Joe's for the andouille. By breaking out the missing ingredients by recipe, it was easy to create a shopping list.
For example:
New Orleans rice & beans:
1 medium onion
1 green bell pepper
1 lb red kidney beans (2-3 cans)
celery ribs
1/2 lb Andouille sausage / smoked sausage
bread pudding:
1/2 gallon organic milk (4 c for the bread pudding)
1 qt heavy cream (2 c for the bread pudding, 2 c for the whiskey sauce)
day old French or white bread
langostino etouffe:
1-2 lb langostino
4 c chopped onions (if using Emeril's recipe), so roughly 2-3 onions
I did have to look up a conversion for the beans, from dried to cooked. Because we simply lacked the time, I opted for canned red beans instead of the slow cooker method.
Also, all the recipes called for Creole seasoning, which excluding the salt, I had just taken out all the traditional Creole seasoning spices and set them on the kitchen counter. Then we could just flavor by approximation.
Besides salt, black pepper, and onions, the Creole seasonings used for Fat Tuesday's dinner were: cayenne powder, garlic powder, oregano, paprika, and thyme.
Kitchen Note: Thanksgiving on the Sides
I received a real chef's jacket for my bday. It even says "Executive Chef" under my name. It's really cute. :) One could say that my true passion in life is food; isn't that the same for everyone who eats on a daily basis? While I don't particularly have good knife skills, am able to keep a tidy mise en place and meals eventually get prepared, though not entirely in a timely manner.
For a food event like Thanksgiving, planning the dishes and prep times takes a few days of researching recipes and ingredients with what is locally and seasonally available. Planning is what allows a succession of dishes to be baked one after another at different temperatures before and after the turkey is roasted with the same oven.
This year I made the following side dishes:
a batch of skillet cornbread (from the Cast Iron Skillet cookbook; for the stuffing)
roasted brussels sprouts (Ina Garten's Barefoot Contessa cookbook)
a loaf of beer bread (in case the cornbread wasn't enough for the stuffing)
rosemary and garlic roasted yams and sweet potatoes
burnt pecan vinaigrette
buttermilk biscuits
roasted garlic-sage butter (for the beer bread)
mushroom rosemary turkey gravy
The gravy and vinaigrette are new recipes; as they were made on the fly as I was doing it. I'll have these posted soon.
For a food event like Thanksgiving, planning the dishes and prep times takes a few days of researching recipes and ingredients with what is locally and seasonally available. Planning is what allows a succession of dishes to be baked one after another at different temperatures before and after the turkey is roasted with the same oven.
This year I made the following side dishes:
a batch of skillet cornbread (from the Cast Iron Skillet cookbook; for the stuffing)
roasted brussels sprouts (Ina Garten's Barefoot Contessa cookbook)
a loaf of beer bread (in case the cornbread wasn't enough for the stuffing)
rosemary and garlic roasted yams and sweet potatoes
burnt pecan vinaigrette
buttermilk biscuits
roasted garlic-sage butter (for the beer bread)
mushroom rosemary turkey gravy
The gravy and vinaigrette are new recipes; as they were made on the fly as I was doing it. I'll have these posted soon.
Wild Game Meat in the greater Seattle area
King County: Butcher Shops, Meat Markets, and Fresh Seafood
After three years of living in the southwest region of Washington state, I relocated (for work) to the Seattle area. Not surprisingly, since this is a very urban metropolitan area with scattered farms on the fringes of suburbia, there are even fewer choices for fresh game meat and nearby butcher shops that can offer up meats and cuts that you just can't get at a Whole Foods or other specialty retail grocery store with a meat counter.
Here's what I have found so far:
Bill the Butcher
7990 Leary Way Northeast, Redmond, WA 98072?
(425) 636-8901
http://www.billthebutcher.com
Meat standards: Organic (No herbicides, pesticides, antibiotics, hormones or steroids; Fed with organic grass or grain that is not genetically modified), Natural (No herbicides, pesticides, antibiotics, hormones or steroids; No genetically modified feed. Humanely raised and harvested animals; Pastured and as local as possible.)
Meats: organic and natural beef, free range local poultry, natural pork, wild game (not specified on website), sausages
Other products: raw milk
Hours: Tu-Sun noon-7pm, closed Mondays
Other locations: Woodinville, Seattle (NE 45th St, E Madison St, and 34th Ave W)
Bob’s Quality Meats
4861 Rainier Avenue South Seattle, WA 98118
(206) 725-1221
http://www.bobsqualitymeats.com
Meat: beef, buffalo, lamb, poultry (chicken, turkey, game hen, eggs), oxtails
Whole animals: lamb, goat, rabbit, chicken, smoked turkey
Game meats: duck, venison (ground),
Dairy/Cheese: butter; American cheese, Swiss cheese, Boudin
Other specialty: pancetta, hard salami, beef jerky, oxtails, pork blood
Hours: M-F 9am-7pm, Sa 9am-5pm, closed Sundays
Don and Joe’s Meats (at Pikes Market)
85 Pike Street Seattle, WA 98101
(206) 682-7670
http://www.donandjoesmeats.com
Meats: sausages, beef, lamb, veal, offals
Seasonal meats: turkeys (fresh & smoked), duck, geese, pheasant, quail, rabbit
Hours: M-Sa 9am-6pm, closed Sundays
Fresh Sea Food
Pure Food Fish Market / Pike Place Market
Seattle, WA 98108
Local (Seattle Area): 206-622-5765
http://www.freshseafood.com
Seafood: salmon (fresh & smoked), halibut, crab, shrimp, lobster, squid, shellfish (clams, mussels, scallops), caviar, Columbia River white sturgeon, whole rainbow trout, whole golden trout, sushi grade ahi tuna
Steaks: Hawaiian mahi mahi, Hawaiian ahi tuna
Fillets: monk fish, ling cod, dover sole, pertrole sole, catfish, Alaskan black cod, Alaska true cod, Pacific red snapper, Chilean sea bass
Hours: Mo-Su 7am-9pm
University Seafood and Poultry (u-district)
1317 Northeast 47th Street Seattle, WA 98105
(206) 632-3900
http://www.universityseafoodandpoultry.com
Meats: poultry & eggs (duck, duckling, pheasant, quail, geese, game hens, turkeys)
Seafood (fresh): king salmon, steamer clams, live Maine lobsters, Pacific oysters, mussels, perch, halibut, sockeye salmon, etc)
Hours: M-F 930am-530pm, Sa 930am-5pm, closed Sundays
Misc: Free parking next to the 76 gas station
World Famous Pike Place Fish Market
86 Pike Street Seattle, WA 98101
(206) 682-7181
http://www.pikeplacefish.com
Seafood: salmon (fresh & smoked), white fish, Dungeness crab, live shellfish (Penn Cove clams, Manilla clams, Pacific oysters, mussels, Kumamoto oysters), fresh (but not alive) shellfish (Alaskan king crab, snow crab legs, shrimp, Alaskan spot prawns, sea scallops, bay scallops, smoked mussels)
Hours: mo-Sun 6am-6pm
After three years of living in the southwest region of Washington state, I relocated (for work) to the Seattle area. Not surprisingly, since this is a very urban metropolitan area with scattered farms on the fringes of suburbia, there are even fewer choices for fresh game meat and nearby butcher shops that can offer up meats and cuts that you just can't get at a Whole Foods or other specialty retail grocery store with a meat counter.
Here's what I have found so far:
Bill the Butcher
7990 Leary Way Northeast, Redmond, WA 98072?
(425) 636-8901
http://www.billthebutcher.com
Meat standards: Organic (No herbicides, pesticides, antibiotics, hormones or steroids; Fed with organic grass or grain that is not genetically modified), Natural (No herbicides, pesticides, antibiotics, hormones or steroids; No genetically modified feed. Humanely raised and harvested animals; Pastured and as local as possible.)
Meats: organic and natural beef, free range local poultry, natural pork, wild game (not specified on website), sausages
Other products: raw milk
Hours: Tu-Sun noon-7pm, closed Mondays
Other locations: Woodinville, Seattle (NE 45th St, E Madison St, and 34th Ave W)
Bob’s Quality Meats
4861 Rainier Avenue South Seattle, WA 98118
(206) 725-1221
http://www.bobsqualitymeats.com
Meat: beef, buffalo, lamb, poultry (chicken, turkey, game hen, eggs), oxtails
Whole animals: lamb, goat, rabbit, chicken, smoked turkey
Game meats: duck, venison (ground),
Dairy/Cheese: butter; American cheese, Swiss cheese, Boudin
Other specialty: pancetta, hard salami, beef jerky, oxtails, pork blood
Hours: M-F 9am-7pm, Sa 9am-5pm, closed Sundays
Don and Joe’s Meats (at Pikes Market)
85 Pike Street Seattle, WA 98101
(206) 682-7670
http://www.donandjoesmeats.com
Meats: sausages, beef, lamb, veal, offals
Seasonal meats: turkeys (fresh & smoked), duck, geese, pheasant, quail, rabbit
Hours: M-Sa 9am-6pm, closed Sundays
Fresh Sea Food
Pure Food Fish Market / Pike Place Market
Seattle, WA 98108
Local (Seattle Area): 206-622-5765
http://www.freshseafood.com
Seafood: salmon (fresh & smoked), halibut, crab, shrimp, lobster, squid, shellfish (clams, mussels, scallops), caviar, Columbia River white sturgeon, whole rainbow trout, whole golden trout, sushi grade ahi tuna
Steaks: Hawaiian mahi mahi, Hawaiian ahi tuna
Fillets: monk fish, ling cod, dover sole, pertrole sole, catfish, Alaskan black cod, Alaska true cod, Pacific red snapper, Chilean sea bass
Hours: Mo-Su 7am-9pm
University Seafood and Poultry (u-district)
1317 Northeast 47th Street Seattle, WA 98105
(206) 632-3900
http://www.universityseafoodandpoultry.com
Meats: poultry & eggs (duck, duckling, pheasant, quail, geese, game hens, turkeys)
Seafood (fresh): king salmon, steamer clams, live Maine lobsters, Pacific oysters, mussels, perch, halibut, sockeye salmon, etc)
Hours: M-F 930am-530pm, Sa 930am-5pm, closed Sundays
Misc: Free parking next to the 76 gas station
World Famous Pike Place Fish Market
86 Pike Street Seattle, WA 98101
(206) 682-7181
http://www.pikeplacefish.com
Seafood: salmon (fresh & smoked), white fish, Dungeness crab, live shellfish (Penn Cove clams, Manilla clams, Pacific oysters, mussels, Kumamoto oysters), fresh (but not alive) shellfish (Alaskan king crab, snow crab legs, shrimp, Alaskan spot prawns, sea scallops, bay scallops, smoked mussels)
Hours: mo-Sun 6am-6pm
Kitchen Notes: Ingredient Cycling
My pantry is stocked with a lot of herbs and spices that I hardly use. Some herbs like tarragon, tomato powder, and lemongrass powder were bought for experimentation purposes. The lemongrass powder turned out to be a really good substitute for fresh lemongrass flavor in Asian meat dishes. I've come across a few chefs in the Pacific Northwest who regularly throw out jars of dried herbs for "freshness" reasons, but depending on the spice or herb. I recommend against that practice. What gives a dish it's unique flavor comes from the oils of an herb, which are more prevalent and potent in fresh or recently dried herbs. There are some ingredients that will last indefinitely if stored properly (clean, airtight glass jars) such as saffron, cardamom pods, dried hot peppers, cinnamon bark, etc.
Over the years, the food-related resolutions have evolved over a necessity to a) reduce food waste, b) cycle through pantry items in a reasonable manner before the expiration date, and c) keep cooking interesting.
The freezer has the resolution that no new meat may be bought until less than a week's worth of meals remains; although, I'll certainly buy seafood and/or meat if it's in season or on sale.
The refrigerator has a one-week eating period, meaning that any cooked foods not eaten within one week are tossed (to be composted in the yard, if non-meat). This is just to keep up with safer food practices. Also, since cheese is very perishable, unused cheese is frozen except for cheese used for sandwiches.
The pantry is on a one-year cycle, meaning that everything has to be cycled through within a year like canned goods, cereal, dried nuts, etc. Excluded from this cycle are dried beans, rice, dried noodles, dried mushrooms, etc. Canned and boxed goods within their expiration date but not used in a year are donated to food drives.
The food drives and food banks do not accept homemade jams, breads, or other food products unless they were made in a commercial kitchen. So that really begs the question of, what do I do with the jams and fruit butters that I make that I don't consume, other than shipping it out as gifts as currently do now. *ponder*
Over the years, the food-related resolutions have evolved over a necessity to a) reduce food waste, b) cycle through pantry items in a reasonable manner before the expiration date, and c) keep cooking interesting.
The freezer has the resolution that no new meat may be bought until less than a week's worth of meals remains; although, I'll certainly buy seafood and/or meat if it's in season or on sale.
The refrigerator has a one-week eating period, meaning that any cooked foods not eaten within one week are tossed (to be composted in the yard, if non-meat). This is just to keep up with safer food practices. Also, since cheese is very perishable, unused cheese is frozen except for cheese used for sandwiches.
The pantry is on a one-year cycle, meaning that everything has to be cycled through within a year like canned goods, cereal, dried nuts, etc. Excluded from this cycle are dried beans, rice, dried noodles, dried mushrooms, etc. Canned and boxed goods within their expiration date but not used in a year are donated to food drives.
The food drives and food banks do not accept homemade jams, breads, or other food products unless they were made in a commercial kitchen. So that really begs the question of, what do I do with the jams and fruit butters that I make that I don't consume, other than shipping it out as gifts as currently do now. *ponder*
Kitchen Note: Pricing a Cup of Soup
Pre-made soups can be pretty convenient when it comes to cooking for one. But, why would you want to? Most contain a large quantity of sodium, MSG, and a host of other questionable ingredients. And the "organic" labelled soups can get really costly after a while. Here's a simple cost breakdown of the most recent soup post, split pea soup with ham and bacon:
3 small red potatoes (~ 12 oz), $0.60
3 medium organic carrots, $0.50
spices, $0.02
2 strips of natural preservative-free bacon, $1.12
2 qts chicken broth, homemade, $0.00
2 garlic cloves, $0.06 (assuming $0.25/bulb and 8 cloves/bulb)
1/2 box Hormel natural lunch meat, $1.00
1 lb dried split peas, $1.00
Total ingredient cost: $4.30
I have the broth at $0 since I made it myself. You could always substitute it for water in any soup recipe. This particular batch made 2.5 quarts. Assume each serving is about a cup (8 oz) because that's what it is at restaurants, grocery stores, and food carts. This is roughly 10 cups of soup, or $0.43/serving.
Think about that the next time you order a half sandwich and cup of soup at a restaurant.
3 small red potatoes (~ 12 oz), $0.60
3 medium organic carrots, $0.50
spices, $0.02
2 strips of natural preservative-free bacon, $1.12
2 qts chicken broth, homemade, $0.00
2 garlic cloves, $0.06 (assuming $0.25/bulb and 8 cloves/bulb)
1/2 box Hormel natural lunch meat, $1.00
1 lb dried split peas, $1.00
Total ingredient cost: $4.30
I have the broth at $0 since I made it myself. You could always substitute it for water in any soup recipe. This particular batch made 2.5 quarts. Assume each serving is about a cup (8 oz) because that's what it is at restaurants, grocery stores, and food carts. This is roughly 10 cups of soup, or $0.43/serving.
Think about that the next time you order a half sandwich and cup of soup at a restaurant.
Kitchen Note: Subtitutions
Most substitutions that are of the same food category are pretty decent. For example, yogurt instead of sour cream or buttermilk, soured milk (regular milk + lemon juice) instead of buttermilk, low fat milk instead of whole milk, milk and butter instead of half and half, etc.
There are some substitutions of dissimilar categories that work pretty well, such as apple sauce, tofu, or yogurt in place of vegetable oil in baked desserts.
There is a substitution, however, for lemon juice which calls for an equal amount of vinegar. I'm sure that the type of vinegar used impacts the taste quite a lot. I tried a more mild tasting vinegar (apple cider vinegar) as a substitute and well, the eggplant dip which relies on lemon juice to marry the flavors of the eggplant and tahini together came out tasting terrible.
Note to future self: do not use vinegar in place of lemon juice when making baba ganoush. Ugh, what a disaster.
There are some substitutions of dissimilar categories that work pretty well, such as apple sauce, tofu, or yogurt in place of vegetable oil in baked desserts.
There is a substitution, however, for lemon juice which calls for an equal amount of vinegar. I'm sure that the type of vinegar used impacts the taste quite a lot. I tried a more mild tasting vinegar (apple cider vinegar) as a substitute and well, the eggplant dip which relies on lemon juice to marry the flavors of the eggplant and tahini together came out tasting terrible.
Note to future self: do not use vinegar in place of lemon juice when making baba ganoush. Ugh, what a disaster.
Kitchen Notes: Black Bean Preparation
I tried making black bean brownies again. This time from scratch. And golly, compared to precooked canned beans, preparing black beans was time consuming. Like zucchini and most summer squash, I really don't like the taste of beans (or zucchini) by themselves unless it is an ingredient of something else.
The prep cycle seemed longer than it should and went like this:
Soak beans for 8 hours (or overnight) in the refrigerator. Discard bean liquid. Cook using 1 cup dry beans per 3 cups of water or broth. Bring to a boil then simmer until tender. (so what's that? maybe 2 hours cook time?? Their site does not elaborate on the specifics.) A pressure cooker can shorten cook time to 1.5 hours.
What I have discovered using my method of cooking these beans for the flourless brownie recipe is that while the consistency is significantly more dry than using canned beans and you can almost taste the "bean" taste in the brownies, it is the perfect consistency for a steamed bun filling... such red bean buns. These could be black bean buns, which you really don't see at Asian bakeries. The mixture could use a touch more melted butter for a more moist texture.
The prep cycle seemed longer than it should and went like this:
- Wash/rinse 2/3 c. dry black beans
- Soak beans in enough water to cover them by an inch of water for 4 hours
- Drain beans (discard soaking liquid)
- Refill pot of beans with at least three cups of fresh water
- Boil for 30 minutes. Turn off heat. Let sit for 1 hour.
Soak beans for 8 hours (or overnight) in the refrigerator. Discard bean liquid. Cook using 1 cup dry beans per 3 cups of water or broth. Bring to a boil then simmer until tender. (so what's that? maybe 2 hours cook time?? Their site does not elaborate on the specifics.) A pressure cooker can shorten cook time to 1.5 hours.
What I have discovered using my method of cooking these beans for the flourless brownie recipe is that while the consistency is significantly more dry than using canned beans and you can almost taste the "bean" taste in the brownies, it is the perfect consistency for a steamed bun filling... such red bean buns. These could be black bean buns, which you really don't see at Asian bakeries. The mixture could use a touch more melted butter for a more moist texture.
Kitchen Notes: Ingredient Sourcing Tips
The latest news articles about hunger in America and the rise in food stamp usage among gainfully employed citizens in the US makes me wonder if the larger problem is due to rising commodity prices for whole grains, increased production in crop-based biofuels, and/or the lack of nutrition and food preparation knowledge. The cheapest calorie-dense foods are usually pre-packaged ones that are high in fat, sodium, and artificial ingredients. Keeping food costs down without reliance on food stamps or subsidies means that you should learn to be a better consumer (and buyer).
Kitchen Notes: brewing a good cuppa joe
Let's face a basic fact about coffee. Call it what you want, java, cup of Joe, mocha, mud, or battery acid; your body simply does not care how it gets its daily caffeine fix. Your taste buds, on the other hand, seem to care a lot if the coffee tastes good and isn't weak, bland, burnt, or stale.
The beans:
Affluent coffee drinkers (and Food Network chefs) will tell you that you should skip the convenience of instant or pre-ground coffee for a DIY grind and brew. This is awfully time-consuming and why alternatives exist.
The grind:
fine - drip-styled, unbleached or gold mesh filters
medium or coarse - French press
The method:
Most electric coffee filter machines recommend 1 level tablespoon (i.e., that plastic spoon that comes with the machine is just that) per 6 oz of finely ground coffee. It's a good start, but if you grind whole beans for this purpose, you may find that this ratio produces a pretty weak cup of coffee.
Today I am drinking a medium grind cup (8 oz) of coffee created from 16 grams of whole roasted coffee beans (Stumptown house blend) plus 1 tsp organic granulated sugar and about one ounce of organic whole milk. Basically, a cup of coffee with milk and sugar. To me, this tastes about right, or what I would expect from a medium roast at a coffee retailer.
The beans:
Affluent coffee drinkers (and Food Network chefs) will tell you that you should skip the convenience of instant or pre-ground coffee for a DIY grind and brew. This is awfully time-consuming and why alternatives exist.
The grind:
fine - drip-styled, unbleached or gold mesh filters
medium or coarse - French press
The method:
Most electric coffee filter machines recommend 1 level tablespoon (i.e., that plastic spoon that comes with the machine is just that) per 6 oz of finely ground coffee. It's a good start, but if you grind whole beans for this purpose, you may find that this ratio produces a pretty weak cup of coffee.
Today I am drinking a medium grind cup (8 oz) of coffee created from 16 grams of whole roasted coffee beans (Stumptown house blend) plus 1 tsp organic granulated sugar and about one ounce of organic whole milk. Basically, a cup of coffee with milk and sugar. To me, this tastes about right, or what I would expect from a medium roast at a coffee retailer.
Seasonal Ingredient Map
Epicurious.com has an online tool that allows you to select a “month” and “state” from a U.S. map. Once a location has been selected, a list pops up of all the produce that’s in season.
Kitchen Note: The Secret Life of Pizza
Today warmed up pretty nicely and the sun even came out for several hours. This creates the ideal temperature conditions for yeast to multiply in pizza dough. In fact, it barely took an hour for the dough to more than double in size. Heck, that dough was practically slithering out of the greased bowl I put it in to rise.
I discovered today that the secret to making a crispy, thin crust pizza was a two-fold process.
Step one involves rolling out the dough as thin as possible. Pretty straightforward you'd think, but with all my previous batch attempts, the dough still rose quite a bit and was rather chewy. Then let the dough rest under a clean kitchen towel until you're ready to bake it. Then roll it once more before putting the pizza sauce and toppings on it.
Step two involves more of a dry heat, like what you'd get on a non-raining day. The oven should already be cranked to 500 degrees F. Slip the pizza into the oven either onto a pizza stone or the reverse side of a heavy baking sheet. Bake the pizza for 8 minutes. Basically when it looks like the edges of the pizza are burning or the parchment paper smells like it is on fire, the pizza is done.
I discovered today that the secret to making a crispy, thin crust pizza was a two-fold process.
Step one involves rolling out the dough as thin as possible. Pretty straightforward you'd think, but with all my previous batch attempts, the dough still rose quite a bit and was rather chewy. Then let the dough rest under a clean kitchen towel until you're ready to bake it. Then roll it once more before putting the pizza sauce and toppings on it.
Step two involves more of a dry heat, like what you'd get on a non-raining day. The oven should already be cranked to 500 degrees F. Slip the pizza into the oven either onto a pizza stone or the reverse side of a heavy baking sheet. Bake the pizza for 8 minutes. Basically when it looks like the edges of the pizza are burning or the parchment paper smells like it is on fire, the pizza is done.
Kitchen Note: About that Farmer's Cheese
For the next batch, I doubled the ingredients and the cheese came out with the same texture with a slightly lemony flavor. I think I should have left the cheese alone. Alas, I didn't. I took half the cheese and dumped it into a food prep along with sun-dried tomatoes from a jar and roasted garlic cloves. It whirred around until the mixture was well blended.
I now have a cheese spread for crackers and/or bread. I think first batch of cheese tasted better as a solid than a spread. At least before the cracker-eating ritual was more manual and I could pile on the sun-dried tomatoes on top of sliced rounds of cheese and the cracker. It tastes okay, but I won't be serving this version up at any upcoming potlucks.
I now have a cheese spread for crackers and/or bread. I think first batch of cheese tasted better as a solid than a spread. At least before the cracker-eating ritual was more manual and I could pile on the sun-dried tomatoes on top of sliced rounds of cheese and the cracker. It tastes okay, but I won't be serving this version up at any upcoming potlucks.
Kitchen Note: Easy Veggie Wash
A 16 oz bottle of veggie wash from Amazon.com or other retailer will run you about $5/bottle. But why bother if you have these basic ingredients in the pantry? Wash vegetables to remove dirt, insects, pesticides, and wax.
Spray liquid:
2 tsp fresh lemon juice
2-3 tsp baking soda
1 c. filtered water
Washing liquid:
3 c. filtered water
1/4 c. white vinegar
1 tbsp sea salt
1 empty clean spray bottle
1. In a 2-cup measuring cup, mix together lemon juice, baking soda, and 1 c. filtered water. Recipe can be doubled to match the volume of the spray bottle. Pour into a spray bottle.
2. In a large bowl, add vinegar and sea salt to three cups of filtered water. Spray vegetables with and let soak in washing bowl for 20-30 minutes. Rinse with clean water, dry with towels, and put away vegetables in the crisper drawer in the refrigerator.
Spray liquid:
2 tsp fresh lemon juice
2-3 tsp baking soda
1 c. filtered water
Washing liquid:
3 c. filtered water
1/4 c. white vinegar
1 tbsp sea salt
1 empty clean spray bottle
1. In a 2-cup measuring cup, mix together lemon juice, baking soda, and 1 c. filtered water. Recipe can be doubled to match the volume of the spray bottle. Pour into a spray bottle.
2. In a large bowl, add vinegar and sea salt to three cups of filtered water. Spray vegetables with and let soak in washing bowl for 20-30 minutes. Rinse with clean water, dry with towels, and put away vegetables in the crisper drawer in the refrigerator.
Pacific Northwest Harvest Calendar
| S P R I N G | ||||
| asparagus | chard | chicories | lettuce greens | |
| strawberries | onions | herbs | spices | |
| E A R L Y _ S U M M E R | ||||
| apricots | beans | blueberries | cherries | |
| herbs | edible flowers | peas | mixed greens | |
| onions | raspberries | squash blossoms | strawberries | |
| summer squash | zucchinni | chard | spices | |
| L A T E _ S U M M E R | ||||
| beans | blackberries | blueberries | edible flowers | |
| figs | chard | leeks | peaches | |
| peppers | plums | squash blossoms | summer squash | |
| tomatoes | herbs | spices | mixed greens | |
| A U T U M N | ||||
| apples | blackberries | cardoons | chestnuts | |
| chicories | edible flowers | grapes | herbs | |
| leeks | mixed greens | peaches | pears | |
| peppers | plums | radicchio | tomatoes | |
| winter squash | spices | beans | ||
This year's seed starts: arugula, basil, beets, parsley, apple (unknown variety), citrus (unknown variety, maybe a grapefruit), sugar snap peas, cherry tomato (hybrid).
Perennials from last year: blueberry, garlic, green onion, strawberries (Hood River)
Thinking about, but haven't planted yet: sugar pumpkin, corn, watermelon
Wild Game Meat in PDX
Region: Portland, SW Washington
Surprisingly, while hunting big game is more common in both Oregon and Washington state (compared to my original stomping grounds, California), retail game meat / butcher shops are not easy to find. By common, I mean to suggest that one in every ten co-workers you come across knows at least one or more people who avidly hunts for the kitchen freezer and/or dinner table.
I'm talking meaty items for carnivores like wild pheasant, duck, goose, rabbit, elk, deer, and the not-so-wild-farm-raised lamb and buffalo. For any retail butcher shop to offer wild game meat, the meat has to be processed so that it meets USDA regulations. This adds some cost to the cuts but it's a lot better than slaying and hacking up an animal yourself in its native territory. Nearly all the standalone butcher shops I've come across in this region are family owned and operated. Buying direct from a butcher shop also gives you access to regionally-raised meats. It brings a whole new facet to buying local.
Game or specialty meats are those that you just can't run to a Fred Meyers to pick up from the deli case or butcher's counter. You can always find free range/naturally-raised ducks, turkeys, buffalo and lamb meat from Whole Foods or New Seasons.
I visited Chuck's Produce for the first time. If you haven't seen their weekly ad, it probably means you haven't been reading The Columbian. But, at least the specials are listed on their website now. Their meat aisle and butcher counter had an interesting assortment of unusual meats such as ground emu and frog legs. The store leans more towards locally farmed and raised meats, produce, and dairy.
These places are ones that I know of, have been recommended to me by other PDX foodies, or have visited on occassion:
[ SW Washington ]
Top Choice Meats
http://topchoicemeatmarket.com/
12313 Ne 4th Plain Rd
Vancouver, WA 98682
(360)896-8865
Meats: Beef, Pork, Sausages, Chicken, Buffalo, Elk, Free Range Turkey (seasonal)
Chuck's Produce
http://chucksproduce.com/
13215 Southeast Mill Plain Boulevard
Vancouver, WA 98684
(360) 597-2700
Meats: Beef/Pork/Chicken, Emu, Frog, Pheasant, Buffalo, Duck, Squab, Game hens, etc
[ Portland ]
Nicky USA
http://www.nickyusa.com
223 SE 3rd Avenue
Portland, OR 97214
(503) 234-4263
Meats: comprehensive (click for list)
Retail to the public: Yes, but call ahead or order online
SP Provisions
http://www.spprovisions.com
2331 NW 23rd Avenue
Portland, OR 97210
(503) 234-0579
Meats: Beef, Lamb, Veal, Pork, Poultry (Chicken, Turkey, specialty), Seafood, Sausages
Game Meats: venison, rabbit, quail, duck, elk, buffalo, wild boar, pheasant, ...
Retail to the public: Yes, but call ahead one week in advance for availability
Ordinary butcher shops until someone informs me otherwise:
Butcher Boys
4710 E Fourth Plain Blvd
Vancouver, WA 98661-4646
(360) 693-6241
Gartner's Country Meat Market
http://www.gartnersmeats.com
7450 N.E. Killingsworth
Portland, OR. 97218
(503) 252-7801
Meats: Beef, Pork, Chicken, Turkey, Cornish Game Hens, Sausages
Specialty services: custom cutting and game processing
Other resources:
Eat Wild - Washington, Oregon
Reister Farms (Washougal, WA) - lamb meat; usually at Vancouver Farmers Market
[Updated: 2011-09-08]
Surprisingly, while hunting big game is more common in both Oregon and Washington state (compared to my original stomping grounds, California), retail game meat / butcher shops are not easy to find. By common, I mean to suggest that one in every ten co-workers you come across knows at least one or more people who avidly hunts for the kitchen freezer and/or dinner table.
I'm talking meaty items for carnivores like wild pheasant, duck, goose, rabbit, elk, deer, and the not-so-wild-farm-raised lamb and buffalo. For any retail butcher shop to offer wild game meat, the meat has to be processed so that it meets USDA regulations. This adds some cost to the cuts but it's a lot better than slaying and hacking up an animal yourself in its native territory. Nearly all the standalone butcher shops I've come across in this region are family owned and operated. Buying direct from a butcher shop also gives you access to regionally-raised meats. It brings a whole new facet to buying local.
Game or specialty meats are those that you just can't run to a Fred Meyers to pick up from the deli case or butcher's counter. You can always find free range/naturally-raised ducks, turkeys, buffalo and lamb meat from Whole Foods or New Seasons.
I visited Chuck's Produce for the first time. If you haven't seen their weekly ad, it probably means you haven't been reading The Columbian. But, at least the specials are listed on their website now. Their meat aisle and butcher counter had an interesting assortment of unusual meats such as ground emu and frog legs. The store leans more towards locally farmed and raised meats, produce, and dairy.
These places are ones that I know of, have been recommended to me by other PDX foodies, or have visited on occassion:
[ SW Washington ]
Top Choice Meats
http://topchoicemeatmarket.com/
12313 Ne 4th Plain Rd
Vancouver, WA 98682
(360)896-8865
Meats: Beef, Pork, Sausages, Chicken, Buffalo, Elk, Free Range Turkey (seasonal)
Chuck's Produce
http://chucksproduce.com/
13215 Southeast Mill Plain Boulevard
Vancouver, WA 98684
(360) 597-2700
Meats: Beef/Pork/Chicken, Emu, Frog, Pheasant, Buffalo, Duck, Squab, Game hens, etc
[ Portland ]
Nicky USA
http://www.nickyusa.com
223 SE 3rd Avenue
Portland, OR 97214
(503) 234-4263
Meats: comprehensive (click for list)
Retail to the public: Yes, but call ahead or order online
SP Provisions
http://www.spprovisions.com
2331 NW 23rd Avenue
Portland, OR 97210
(503) 234-0579
Meats: Beef, Lamb, Veal, Pork, Poultry (Chicken, Turkey, specialty), Seafood, Sausages
Game Meats: venison, rabbit, quail, duck, elk, buffalo, wild boar, pheasant, ...
Retail to the public: Yes, but call ahead one week in advance for availability
Ordinary butcher shops until someone informs me otherwise:
Butcher Boys
4710 E Fourth Plain Blvd
Vancouver, WA 98661-4646
(360) 693-6241
Gartner's Country Meat Market
http://www.gartnersmeats.com
7450 N.E. Killingsworth
Portland, OR. 97218
(503) 252-7801
Meats: Beef, Pork, Chicken, Turkey, Cornish Game Hens, Sausages
Specialty services: custom cutting and game processing
Other resources:
Eat Wild - Washington, Oregon
Reister Farms (Washougal, WA) - lamb meat; usually at Vancouver Farmers Market
[Updated: 2011-09-08]
Kitchen Note: Portland Supply Shops
I visited the eastside of downtown Portland (east of the Morrison bridge) and was mildly amused by the shops I browsed. I chose these in particular because of their proximity to each other.
Rose's Equipment & Supply
207 Southeast Clay Street
Portland, OR 97214
(503) 233-7450
This is definitely one of the few supply shops in Portland for both the gourmet foodie and restaurant chef. It's one of two notable places for the more intermediate food aficionado. The other place that I haven't visited yet is Bowers NW. You can get all sorts of utensils, serving things, and commercial grade cookware from here. They even have a decent collection of woks to choose from; though, even with the raised edge you can buy, it won't fit onto most conventional/residential gas stoves. I didn't find the pâtisserie moulds that I was looking for.
Mirador Community Store
2106 Southeast Division Street
Portland, OR 97202
(503) 231-5175
A very nice store that carries organic fiber products, some interesting cookware, and all supports the macrobiotic/vegan lifestyle. There is quite a lot to see here and I was able to find a suribachi
(Japanese mortar and pestle) set for a decent price. I already own one, but I seemed to have left it behind in California. It is the best tool for grinding high moisture content tiny seeds, like sesame seeds. When shopping for one, the pestle should be made from a hard wood so that it doesn't grind down the clay as you pulverize herbs/seeds in it.
Rose's Equipment & Supply
207 Southeast Clay Street
Portland, OR 97214
(503) 233-7450
Tram: SW River Pkwy & Moody
This is definitely one of the few supply shops in Portland for both the gourmet foodie and restaurant chef. It's one of two notable places for the more intermediate food aficionado. The other place that I haven't visited yet is Bowers NW. You can get all sorts of utensils, serving things, and commercial grade cookware from here. They even have a decent collection of woks to choose from; though, even with the raised edge you can buy, it won't fit onto most conventional/residential gas stoves. I didn't find the pâtisserie moulds that I was looking for.
Mirador Community Store
2106 Southeast Division Street
Portland, OR 97202
(503) 231-5175
Bus: SE Division & 20th
A very nice store that carries organic fiber products, some interesting cookware, and all supports the macrobiotic/vegan lifestyle. There is quite a lot to see here and I was able to find a suribachi
(Japanese mortar and pestle) set for a decent price. I already own one, but I seemed to have left it behind in California. It is the best tool for grinding high moisture content tiny seeds, like sesame seeds. When shopping for one, the pestle should be made from a hard wood so that it doesn't grind down the clay as you pulverize herbs/seeds in it.
Kitchen Note: Squid
Here's a first for the year. I prepared and made a squid dish. No seriously, I never made squid before today. It was the random shopping ingredient for December.
The quality of fresh squid, like most seafood, is easy to tell from visual and olfactory cues. It shouldn't have a strong nor fishy smell, be firm and shiny, and its outer membrane should be gray in color, not pink or purple. That is, of course, if you are using fresh squid. I suppose that at some point my squid was fresh. Since I didn't use it the same day I bought it, the squid had characteristics of not-so-fresh squid, as in I left it in the freezer for about a month then thawed it before preparation.
Preparing whole squid is a lot like shelling sunflower seeds: lots of effort, little reward. To put it bluntly, the only parts of the squid that is used in cooking are the tentacles and mantle (the skin, aka the tube). Just about everything else (head, guts, the hard beak, ink sack, cuttlebone) is removed and discarded. I didn't notice the ink sack when I prepared the squid. Squid ink is edible and is often used to add color to pasta, such as black linguini.
To make the calamari-shaped rings, cut the squid body into bite-sized pieces, horizontally. Here are other ways of preparing squid.
Squid can get tough if it's overcooked, so if you plan to fry it, do so on high heat with the pan already warmed up. I used 2 tbsp of olive oil for frying and added the squid just as the oil was able to spread across the pan easily. Probably no more than 5 mins for frying. Then remove it from the heat and plate it up.
The best tasting fried squid is how my folks make it--with chopped chives from their garden.
The quality of fresh squid, like most seafood, is easy to tell from visual and olfactory cues. It shouldn't have a strong nor fishy smell, be firm and shiny, and its outer membrane should be gray in color, not pink or purple. That is, of course, if you are using fresh squid. I suppose that at some point my squid was fresh. Since I didn't use it the same day I bought it, the squid had characteristics of not-so-fresh squid, as in I left it in the freezer for about a month then thawed it before preparation.
Preparing whole squid is a lot like shelling sunflower seeds: lots of effort, little reward. To put it bluntly, the only parts of the squid that is used in cooking are the tentacles and mantle (the skin, aka the tube). Just about everything else (head, guts, the hard beak, ink sack, cuttlebone) is removed and discarded. I didn't notice the ink sack when I prepared the squid. Squid ink is edible and is often used to add color to pasta, such as black linguini.
To make the calamari-shaped rings, cut the squid body into bite-sized pieces, horizontally. Here are other ways of preparing squid.
Squid can get tough if it's overcooked, so if you plan to fry it, do so on high heat with the pan already warmed up. I used 2 tbsp of olive oil for frying and added the squid just as the oil was able to spread across the pan easily. Probably no more than 5 mins for frying. Then remove it from the heat and plate it up.
The best tasting fried squid is how my folks make it--with chopped chives from their garden.
Kitchen Note: Canned Tuna
Canned tuna is pretty cheap and you're better off paying a bit more for Tongol. Not all canned tuna is the same. And according to an article on Epicurious.com, "canned tuna meat should be firm and flaky, but never mushy. It should be moist but not watery (and certainly not dry). And it has to look appetizing before it's dressed up with seductive ingredients."
I use no salt added and packed in water for my cooking recipes to have better control over the salt and fat in the dish being prepared. I don't eat canned tuna that often, maybe 2-3 cans a year. That's mostly because I really enjoy raw tuna as sushi or sashimi.
The usual additive options are:
no salt added
salt added
vegetable oil added, usually safflower
olive oil added
The amount of vegetable or olive oil added to a can of tuna is trivial. You're better off buying the tuna that's been canned in water, drain it, and add one teaspoon of olive oil. That's the caloric difference between tuna canned in water vs tuna canned in olive oil. One tablespoon of olive oil has 120 calories, or roughly 40 calories per teaspoon.
Depending on the species, tuna is used in different product forms:
• albacore is primarily sold as white canned tuna
• skipjack is primarily sold as light canned tuna
• tongol is primarily sold as light canned tuna
• yellowfin is sold both as light canned tuna and as ahi
• bigeye is primarily used in sushi/sashimi, but also is sold as canned light
Recipes using canned Tongol:
Tuna Casserole
Tuna Salad Sandwich
Read more:
Seafood Watch: Sourcing Sustainable Canned Tuna
Epicurious Taste Test: Canned Tuna
Download a regional Seafood Watch guide
NRDC List of How Often to Eat Tuna
I use no salt added and packed in water for my cooking recipes to have better control over the salt and fat in the dish being prepared. I don't eat canned tuna that often, maybe 2-3 cans a year. That's mostly because I really enjoy raw tuna as sushi or sashimi.
The usual additive options are:
no salt added
salt added
vegetable oil added, usually safflower
olive oil added
The amount of vegetable or olive oil added to a can of tuna is trivial. You're better off buying the tuna that's been canned in water, drain it, and add one teaspoon of olive oil. That's the caloric difference between tuna canned in water vs tuna canned in olive oil. One tablespoon of olive oil has 120 calories, or roughly 40 calories per teaspoon.
Depending on the species, tuna is used in different product forms:
• albacore is primarily sold as white canned tuna
• skipjack is primarily sold as light canned tuna
• tongol is primarily sold as light canned tuna
• yellowfin is sold both as light canned tuna and as ahi
• bigeye is primarily used in sushi/sashimi, but also is sold as canned light
Recipes using canned Tongol:
Tuna Casserole
Tuna Salad Sandwich
Read more:
Seafood Watch: Sourcing Sustainable Canned Tuna
Epicurious Taste Test: Canned Tuna
Download a regional Seafood Watch guide
NRDC List of How Often to Eat Tuna
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