Lebra Solo Cooking for a Sustainable Planet

ISBN: 978-1-4835-7102-7
Verlag: BookBaby
Format: EPUB
Kopierschutz: Adobe DRM (»Systemvoraussetzungen)

E-Book, Englisch, 192 Seiten

Solo Cooking for a Sustainable Planet is a cookbook for those who cook/live alone, some reluctantly. It is also for those with a concern for cooking for sustainability of the planet. It is the only cook combining these two features.

Autoren/Hrsg.

Lebra, Joyce

Leseproben

[I] Soups Soup making is one of the most ancient and also versatile of cuisines. Probably soon after fire was discovered women began to combine ingredients in large crocks or vessels of clay over a fire. It is a satisfying and can be creative way to cook and produces marvelous gustatory pleasures. Recipes are included here in this conviction, with the hope that each cook will be encouraged to experiment and to discover the joy of making and eating soup. All soups are made from a basic stock, in this case a stock based on vegetables or fish. Vegetable stock powder is available in many stores, or it can be made starting with fish, mushrooms, or a combination of vegetables. Stocks can be stored in the freezer for later use, a handy strategy for solo cooks. Soups can be clear or cream/potage. For thickening I prefer a potato puree to a flour roux. Herbs and spices are often the key to a truly distinctive soup, and a great variety is available. I like to experiment and hope readers will also. Soups are a gratifying comfort in cold weather, but some cold soups for hot weather are also included here. Ingredients I keep in my larder for soup making include stock, onions, scallions and/or leeks, celery, garlic, carrots, potatoes, tomato sauce, /tomatoes, herbs such as parsley, cilantro, basil, dill and thyme, and spices including cumin, coriander, cardamom, turmeric, garam masala, and cayenne. I also keep on hand soy sauce, sake, nori, wakame, and bonito flakes for Japanese-inspired recipes. For solo cooking I find the Smart Stick very useful, as small portions can be efficiently blended or pureed. For lentil and legume soups, since they require longer cooking, I generally make enough for four or more servings at a time. Of course any of the recipes in this book may be expanded when cooking for guests or to freeze a portion for later use. When making soup I generally prepare more than one portion, as day old soup is even better than freshly made.   Black Bean Soup Soak 1 cup of black beans overnight (or use 1 can). Raw ingredients are preferable to canned beans which contain additives that may not be conducive to good health. 5 cups stock or water 1 onion, chopped (shallot or leek can be substituted) 1 tablespoon cumin powder or roasted and ground 1 carrot, chopped 1 garlic clove 1 tomato, sliced ½ cup chopped ripe olives Parsley Salt and pepper to taste Sauté onion and add cumin. Simmer beans in stock for 45 minutes, then add onion, carrot tomato and summer until all are tender. When nearly done, add olives. Garnish with parsley or cilantro. Can be frozen if not consumed when cooked. Solo cooks can use one-third or one-half of this recipe. Since dried beans take quite a while to soak and cook I generally make more than a single serving. This recipe will serve four or five. Since beans require longer cooking than other ingredients, I include larger recipes than for one person.   Acorn Squash Soup Cut squash in half and seed. Bake or cook in microwave. Save liquid or use stock. This recipe is adequate for half a squash, for a single serving. 1 teaspoon grated ginger 1 teaspoon. onion, chopped Juice and zest of half an orange ½ teaspoon cumin powder ½ teaspoon nutmeg grated Pinch of cayenne pepper if desired Sauté onion till translucent, then add ginger, cumin and nutmeg. Put cut up cooked squash and other ingredients in a blender and blend. This can be prepared in any quantity. For a single serving half a small acorn squash is usually enough. Adjust quantities of other ingredients accordingly. Garnish with parsley or cilantro. Variation: an amount of greens may be added: spinach, chard, kale, etc. at the last stage of cooking   Root Vegetable Soup for one Cut up a combination of two or more of the following, totaling about ? cup: Carrot 1 tablespoon onion, chopped Parsnip Sweet potato Turnip 2 teaspoons oil or butter Salt and pepper to taste Choice of herbs Adjust vegetable amount to whether or not you are preparing the soup for one person or more. Sauté onion, shallot or leek in oil or butter till translucent. Simmer vegetables in 1-2 cup stock until tender. Blend all in a blender, small food processor or use a “smart stick.” Season with salt, pepper and mixed herbs (mixtures can be purchased) Or use parsley or herbs of preference. I tend toward cilantro often. Cumin is also a good addition to most vegetable soups.   Mushroom Soup for one 1 tablespoon olive oil or butter. 1 tablespoon onions, leeks or scallions, chopped 1 tablespoon chopped red bell pepper 3 medium sized mushrooms, sliced 1 tablespoon flour ½ cup milk, cream or half and half Sauté onion, red pepper and mushrooms in oil or butter. Add flour gradually and mix, then add milk or cream gradually. To thin, add a small amount of vegetable stock. Season with salt, pepper, paprika. Garnish with parsley. For oil, a useful combination of olive oil and butter is commercially available.   Cream of Parsnip Soup for one 1 shallot or 1 tablespoon chopped onions or leeks 1 tablespoon oil or butter 1 small parsnip, sliced 2 tablespoons chopped celery 1-2 tablespoons white wine 1 cup stock ¼ teaspoon balsamic vinegar 3 tablespoons half and half Sauté onion or shallot and celery in butter. Add 2 tablespoons white wine and reduce. Add sliced parsnip, stock, and balsamic vinegar. Simmer till tender. Puree. Bits of carrot or turnip may be added, chopped, to this soup for a richer flavor. Add half and half and season with salt and pepper.   Asparagus Soup for one 1 tablespoon butter 1 tablespoon onion or leek, chopped 1 cup stock 8-10 stocks asparagus, tough ends cut off 1 small potato, peeled and cubed Fresh thyme Sauté onions and leeks, cook asparagus in stock. Cook potato in1 cup stock. Combine all in blender or use smart stick. Thicken with pureed potato When using onions, shallots and/or leeks for a vegetable soup recipe, be careful that these vegetables do not over-power the main vegetable.   Broccoli Soup for one 1 tablespoon butter or oil 2 tablespoons onion, chopped 1 cup broccoli pieces 1 cup stock ? cup milk or half and half Salt, pepper to taste Dash of basil Lemon zest, about ¼ teaspoon Parsley, marjoram, tarragon or thyme leaves for garnish. Sauté onion in oil till translucent. A bit of chopped celery may be added with the onion. Cook broccoli in stock, reserving some flowerets. Add pepper, thyme, basil and lemon zest and cook till broccoli is tender. Add milk or cream and blend. Add reserved flowerets. Garnish with cheese and chives or coriander leaves. Variations: sliced apple or green bell pepper can be added during cooking onion, but not so much that it over powers the broccoli flavor.   Zucchini Soup for one 1 cup sliced small zucchini 1 tablespoon oil or butter 1 tablespoon chopped onion ½ teaspoon ginger root, chopped 1 teaspoon garlic, chopped 1 teaspoon curry powder ¼ teaspoon lemon zest ½ teaspoon fresh dill 2 tablespoons milk or table cream Sauté onion and garlic in oil a few minutes. Add curry powder and ginger and cook an additional minute. Add zucchini and cook 5 minutes. Remove from heat and add milk or cream and dill. Puree all in blender. Add salt and pepper. Tarragon is also an optional herb for this recipe, but use sparingly. Variation: This soup can also be served cold, in which case the zucchini need not be cooked prior to blending. Garnish with Parmesan cheese.   Borscht for one 2 tablespoons onions, chopped 1 cup stock 4 tablespoons celery, chopped 1 medium beet, peeled and chopped or sliced ½ cup cabbage, sliced or grated 1 small potato, sliced ½ teaspoon salt Dash of pepper 2 teaspoons red wine vinegar Dill leaves Sauté onion and celery in oil till translucent, about 8 minutes. Add stock, beets, potato and summer till beets and potato are tender but not mushy, about 35 minutes. Garnish with a dollop of sour cream or yogurt. A bit of red wine vinegar may be added, about 1 Tablespoon or less. Can be prepared a day ahead and refrigerated, covered. Traditionally, Russian cooks may have used rendered bacon fat, but since this book does not use meat, we have eliminated bacon fat. This recipe may be enough for two servings. Variation: Puree all ingredients with ¼ cup sour cream or yogurt, or alternatively, add it as a garnish. The Russian version includes cabbage and carrot.   Carrot Ginger Soup for one 1 tablespoon oil or...