January 29 2015

January 29, 2015

d e r u t a e F

m Photo from food52.co

ER T H I S W E E K ’ S O Ri D e Baskets

Fruit

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Vegetable

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it & Vegg Big, Basic, Fru

Wondering how to open the coconut in your basket?

The only tools you need are a hammer, a flathead screwdriver and an old towel that you don’t mind roughing up. For a step-by-step guide and some ideas of what to do with your coconut, go to page 2.

 Arugula Beets Broccoli Carrots Cilantro Garlic Ginger Lettuce Mushrooms Onions Parsnips Potatoes

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Producing the food we throw away generates more greenhouse gases than most entire countries do.

Aside from the social, economic, and moral implications of that waste—in a world where an estimated 805 million people go to bed hungry each night—the environmental cost of producing all that food, for nothing, is staggering.

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The water wastage alone would be the equivalent of the entire annual flow of the Volga—Europe's largest river—according to a UN report. The energy that goes into the production, harvesting, transporting, and packaging of that wasted food, meanwhile, generates more than 3.3 billion metric tons of carbon dioxide. If food waste were a country, it would be the world's third largest emitter of greenhouse gases, behind the U.S. and China.

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How Reducing Food Waste Could Ease Climate Change

More than a third of all of the food that's produced on our planet never reaches a table. It's either spoiled in transit or thrown out by consumers in wealthier countries, who typically buy too much and toss the excess. This works out to roughly 1.3 billion tons of food, worth nearly $1 trillion at retail prices.

P ro du ce & Sourc es Apples Avocado Bananas Coconuts Grapefruit Lemon Mangos Oranges Pears

Photo by George Steinmetz,National Geographic Creative

(continued on page 2)

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Sp otl ig h ts

St o ri ng & Pre se r v i ng of the three holes. When the coconut begins to crack, hit along this area until your coconut splits open (it will take a few pretty hard whacks).

Continue hitting into at least a few large chunks.

Step 3–Remove the chunks from the towel, and wedge the screwdriver tip between the shell and coconut meat, and start prying. It should come off fairly easily, in large pieces.

How to Open a Whole Coconut

Step 4–Using a vegetable peeler, simply strip off the brown skin from the meat.

Step 1–Fold the towel so it creates a thick nest and sit the coconut on top.

Position the coconut so its “eyes,” the three bowling ball-like holes, are facing up. Place the tip of the screw driver into one eye, and use the hammer to tap the screw driver through the eye, swiveling the screw driver as you remove it to make a bigger hole. Repeat this with the other two eyes, then tip the coconut over a bowl and let the water slowly drain out.

Strain this through a fine strainer, and drink up, or refrigerate it and use it later.

There you have it, fresh raw coconut that you can toss in your food processor to shred and use immediately, or wrap and refrigerate until you’re ready to use it later.

Step 2–Wrap the coconut up in the towel and place on the ground (this is important, because if you’re on the kitchen counter, you’ll end up making a racket). Using your hammer, pound directly on the coconut, around the area

Coconut-Water Rice

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Ideas for your Coconut Homemade Coconut Milk

17 Absolutely Delicious Ways to Cook with Coconut Milk Coconut-Water Ice Pops Cilantro Orange Oil Free Salad Dressing (with coconut water)

(continued from page 1)

Food Waste John Mandyck, the chief sustainability officer of United Technologies, a U.S.-based engineering and refrigerated transport firm, says that food waste can be mitigated by improving the "cold chain," which comprises refrigerated transport and storage facilities.

His company hosted the first World Cold Chain Summit in London last November. This week, Mandyck is in Davos, Switzerland, for the World Economic Summit, where he's talking up the problem of food waste. He answered questions via e-mail from Davos.

What can we do better? Where should industry's and governments' focus be on reducing food wastage?

Governments can enact food safety standards where they don't exist. This will jump-start the system to properly transport and store perishable foods like meat, fish, dairy, and produce. It will also ensure that more food is safe for consumption. Industry has a role to innovate and scale technologies so they are affordable in the developing economies.

Industry can also serve a useful role by raising awareness of the impacts of food wastage.

And at the consumer level?

We can all take small steps that will accumulate to make a meaningful difference. Let's buy just the food we need so we throw away less. Let's accept that produce can be top quality and delicious even if it has a slight imperfection in appearance. Let's bring meals home that we don't finish in restaurants. Small changes will yield big results.

What exactly is the "cold chain"?

The cold chain is the network that transports and stores perishable foods like meat, fish, dairy, and produce under proper temperature conditions to avoid spoilage. It involves technologies like marine container refrigeration, truck-trailer refrigeration, cold storage warehouses and rooms, and food retail display cases.

Adapted from news.nationalgeographic.com

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Fruit Apples

Separate out any with bruises or soft spots. Refrigerate with damp paper towel in perforated plastic bag away from strong-odored foods. Best stored somewhere around 30-35°F, in a humid environment. For every 10 degrees above 30°F, lifespan dramatically decreases. Use within a month, although can be stored for 3-4 months. Apples are a high ethylene producer and should be kept away from other fresh produce to slow down ripening/spoilage.

Avocado

Store at room temperature until ripe or in paper bag to speed up ripening process.

Refrigerate unripe avocados to halt the ripening process. Once ripe, refrigerate in plastic bag. Use within 3-5 days.

Avocados are a high ethylene producer and should be kept away from other fresh produce to slow down ripening/spoilage.

Bananas

Store at room temperature until ripe or in paper bag to speed up ripening process.

Ripe bananas can be refrigerated for a week or frozen for 2-3 months. For maximum flavor, return to room temperature. Ripe bananas are a high ethylene producer and should be kept away from other fresh produce to slow down ripening/spoilage.

Coconuts

Store in cool, dry area for one week or in refrigerator for 1-2 months. Once opened, refrigerate in plastic bag or airtight container for up to one week.

Grapefruit & Oranges

Store at room temperature for up to a week or in refrigerator for 2-3 weeks.

Lemon

Seal in zipper-lock bag and refrigerate up to a month. (continued…)

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Mangoes

Recipes

Store at room temperature to ripen or in paper bag to speed up the process. Ripe mangoes can be kept in the refrigerator up to a week.

Pears

Store at room temperature to ripen or in paper bag to speed up the process.

Once ripened, refrigerate uncovered in a single layer up to five days. Pears are a high ethylene producer and should be kept away from other fresh produce to slow down ripening/spoilage.

Mango Salad with Ginger-Raisin Vinaigrette

Roasted Carrot & Parsnip Soup with Lemon Ginger Cream

DRESSING 1/4 cup golden raisins 1 cup boiling water 3 tablespoons extra-virgin olive oil 2 tablespoons malt vinegar, or red-wine vinegar 1 tablespoon finely chopped fresh cilantro leaves and tender stems 1 teaspoon minced fresh ginger 1 fresh green Thai, serrano or small jalapeño chile, stemmed and finely chopped 1/8 teaspoon salt

4 medium parsnips (about 1 1/4 pounds), roughly chopped 5 medium carrots (about 3/4 pound), roughly chopped 3 tablespoons olive oil, divided 6-8 sprigs thyme pinch red pepper flakes kosher salt & freshly ground black pepper, to taste 1 shallot, minced 2 cloves garlic, minced 4+ cups vegetable broth or water

eatingwell.com

SALAD 8 cups mesclun, or other mixed baby salad greens (5 ounces) 1 large ripe, firm mango, peeled and diced 1 medium red bell pepper, thinly sliced To prepare dressing: Place raisins and boiling water in a small bowl. Let soften for 30 minutes. Drain; transfer the raisins to a blender. Add oil, vinegar, cilantro, ginger, chile and salt. Puree, scraping the sides as needed, until smooth. Set aside 1 tablespoon of the dressing.

To prepare salad: Place greens in a large bowl and toss with the remaining dressing. Divide among 6 plates. Place mango and bell pepper in the bowl; add the reserved tablespoon of dressing and toss to coat. Top the greens with the mango mixture. Serve immediately.

Vegetables

kitchenetteblog.com

LEMON GINGER CREAM 1 cup greek yogurt zest & juice of one lemon 1 tablespoon honey 1 tsp freshly grated ginger 3/4 teaspoon salt 1/4 teaspoon cumin freshly ground black pepper, to taste Preheat oven to 425 degrees F. Toss together parsnips, carrots, 2 tablespoons olive oil, red pepper flakes, thyme, salt and pepper on a baking sheet. Bake until lightly caramelized, about 30 minutes, depending on how large your vegetables were chopped.

Remove the thyme stems.

Warm the remaining tablespoon of oil in a medium pot over medium heat. Add the shallot and cook for a few minutes, until translucent. Add the garlic and cook another minute. Add the roasted vegetables and stock. Puree with an immersion blender (or a regular blender, in batches if necessary), adding more stock as needed to get the consistency you want. Season with salt and pepper to taste. Garnish generously with the lemon ginger cream.

LEMON GINGER CREAM Combine all ingredients in a small bowl and whisk until well combined.

Arugula

Loosely wrap stems in damp paper towel and place in plastic bag in refrigerator. Do not wash until ready to serve. Use within three days.

Beets

Separate beets from greens, leaving about an inch of the stems. Refrigerate unwashed beets in tightly wrapped plastic bag. Use in 2–3 weeks.

Refrigerate unwashed greens in plastic bag squeezing out as much air as possible. Use in 2-3 days.

Freezing: Greens freeze well. Wash, blanch for three minutes, drain, plunge into ice water. Chill for two minutes; drain. Pack in freezer containers or bags.

Use within six months.

Broccoli

Refrigerate unwashed in open plastic bag. Use in 3-5 days.

Carrots

Remove tops (you can use greens to replace parsley, basil, and other herbs), wrap in damp paper towel and place in plastic bag in refrigerator. Use as soon as possible.

Refrigerate carrots in plastic bag in coldest part of refrigerator. Use within two weeks.

Cilantro

Wrap in damp paper towel and place in plastic bag in refrigerator. Or, trim ends and place in glass jar with 1" of water.

Cover with loose fitting plastic bag and refrigerate. Replace water periodically.

Herbs will last 1-2 weeks. (continued…)

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Add the snow peas and tomatoes in the last 5 minutes so they don’t overcook.

Taste and adjust seasonings as needed. I added another pinch or two of salt.

Serve over coconut quinoa (see other options below in Notes) and garnish with fresh lemon juice and herbs.

30 Minute Coconut Curry minimalistbaker.com

For the Curry: 1 Tbsp coconut or olive oil 1 small onion, diced 4 cloves garlic, minced 1 Tbsp fresh grated ginger (or 1 tsp ground) 1/2 cup broccoli florets (or green bell pepper), diced 1/2 cup diced carrots 1/4 cup diced tomato 1/3 cup snow peas (loosely cut) 1 Tbsp curry powder pinch cayenne or 1 dried red chili, diced (optional for heat) 2 cans light coconut milk (sub full fat for richer texture) 1 cup veggie stock Sea salt and black pepper For the Coconut Quinoa: 1 can (14 oz) light coconut milk 1 cup quinoa, rinsed in a fine mesh strainer* 1 Tbsp agave nectar (optional) For Serving: Fresh lemon juice, cilantro, mint and/or basil, red pepper flake If serving with coconut quinoa, begin by washing thoroughly in a fine mesh strainer. Add to a medium saucepan over medium heat and toast for 3 minutes. Add 1 can light coconut milk and 1/2 cup water. Bring to a boil, then reduce heat to simmer, cover and cook for 15 minutes or until the quinoa is light, fluffy and the liquid is absorbed.

Set aside until serving.

In the meantime, heat a large saucepan or pot to medium heat and add 1 Tbsp coconut oil. Add the onion, garlic, ginger, carrot, broccoli and a pinch each salt and pepper and stir. Cook, stirring frequently, until softened – about 5 minutes.

Add curry powder, cayenne (or chili pepper), veggie stock, coconut milk, another healthy pinch of salt and stir.

Bring to a simmer then reduce heat slightly and continue cooking for 10-15 minutes.

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NOTES *An alternative to coconut quinoa would be plain quinoa, millet, coconut rice, white or brown rice.

Garlic

Store at room temperature in a dry, dark place that has ample air circulation. Store in mesh or wire basket, small bowl with ventilation holes or paper bag. Unbroken garlic bulbs can be kept anywhere from 2-5 months. Cloves broken from the garlic bulb will keep for 7-10 days.

Ginger

Refrigerate in plastic bag. Use within 2-3 weeks.

Lettuce

Refrigerate unwashed in loosely closed plastic bag or crisper. Do not wash until ready to serve. Best eaten within 2-3 days. Use within a week.

Mushrooms

Refrigerate in paper bag. Use within a week.

Onions Beet and Goat Cheese Arugula Salad foodnetwork.com

1/4 cup balsamic vinegar 3 tablespoons shallots, thinly sliced 1 tablespoon honey 1/3 cup extra-virgin olive oil Salt and freshly ground black pepper 6 medium beets, cooked and quartered 6 cups fresh arugula 1/2 cup walnuts, toasted, coarsely chopped 1/4 cup dried cranberries or dried cherries 1/2 avocado, peeled, pitted, and cubed 3 ounces soft fresh goat cheese, coarsely crumbled

Store in mesh bag or other wellventilated container in a cool, dry location between 45-55°F. Do not store near potatoes. Whole onions will last about two months. Refrigerate cut onions in tightly sealed container and use within 2-3 days.

Parsnips

Refrigerate unwashed in unsealed plastic bag. Use within 3-4 weeks.

Potatoes

Store in a dark, dry place. They will keep for 1-2 weeks at room temperature and 2-3 months at 45-50°F. Do not store in refrigerator or near onions

Line a baking sheet with foil. Preheat the oven to 450 degrees F. Whisk the vinegar, shallots, and honey in a medium bowl to blend. Gradually whisk in the oil. Season the vinaigrette, to taste, with salt and pepper. Toss the beets in a small bowl with enough dressing to coat. Place the beets on the prepared baking sheet and roast until the beets are slightly caramelized, stirring occasionally, about 12 minutes.

Set aside and cool.

Toss the arugula, walnuts, and cranberries in a large bowl with enough vinaigrette to coat. Season the salad, to taste, with salt and pepper. Mound the salad atop 4 plates. Arrange the beets around the salad. Sprinkle with the avocado and goat cheese, and serve.

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Sources

StillTasty The Kitchn Real Simple Fruits & Veggies–More Matters® The World's Healthiest Foods eHow wikiHow SparkPeople Food Network

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sure to pack the vegetable mixture firmly.

Place the balls in the prepared baking dish, allowing 1/4 inch of space between the balls and in even rows vertically and horizontally to form a grid.

Roast for 30 minutes, or until the meatballs are firm and cooked through.

Allow the meatballs to cool for 5 minutes in the baking dish before serving.

Stir-Fried Broccoli Florets, Stems, and Leaves

Veggie Balls with Arugula-Basil Pesto

1 large head broccoli (1 lb.)

1 large navel orange, washed 2 Tbs. lemon juice 1 Tbs. low-sodium soy sauce 1 Tbs. light brown sugar 1 Tbs. julienned fresh ginger, plus 2 tsp. minced, divided 1 tsp. cornstarch 3 Tbs. vegetable oil, divided 2 large shallots, peeled and thinly sliced into rings 1 large clove garlic, peeled and thinly sliced ½ tsp. salt

2 cups lentils 1/4 cup plus 2 tablespoons olive oil 1 large onion, chopped 2 carrots, chopped 2 celery stalks, chopped 1 garlic clove, minced 1 tablespoon chopped fresh thyme 2 teaspoons salt 3 tablespoons tomato paste 8 ounces button mushrooms, wiped clean and sliced 3 large eggs 1/2 cup grated rennet-free Parmesan cheese 1/2 cup bread crumbs 1/2 cup chopped fresh parsley 1/4 cup finely chopped walnuts

vegetariantimes.com

Remove broccoli leaves from stalk, and thinly slice those wider than 1/2 inch.

Remove and trim florets to 1 to 2 inches in length and width. Cut stalks into thin slices. (You should have about 6 cups florets and sliced stalks.)

Peel 6 or 7 long, wide strips of zest from orange. Stack strips, and thinly slice to julienne.

Cut orange in half, and squeeze out juice. Combine 3 Tbs. orange juice with lemon juice, soy sauce, brown sugar, minced ginger, and cornstarch in small bowl. Set aside.

Heat 2 Tbs. oil in wok over medium-high heat. Add broccoli leaves, julienned orange zest, julienned ginger, shallots, and garlic. Season with salt, if desired.

Stir-fry 2 minutes. (Zest will curl.)

Remove pan from heat, and transfer contents to plate.

Add remaining 1 Tbs. oil to wok, and heat over medium-high heat. Add broccoli florets and stalks, season with salt, and stir-fry 8 to 10 minutes, or until all pieces are browned. Stir in orange juice mixture.

Remove pan from heat, continue stirring until sauce has thickened, then toss with leaves.

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Combine the lentils and 2 quarts water in a medium stockpot and bring to a boil over high heat. Reduce the heat to low and simmer until the lentils are soft but not falling apart, about 25 minutes. Drain the lentils and allow to cool.

Add 1/4 cup of the olive oil to a large frying pan and sauté the onions, carrots, celery, garlic, thyme and salt over medium-high heat, stirring frequently, for about 10 minutes, until the vegetables are tender and just beginning to brown.

Add the tomato paste and continue to cook, stirring constantly, for 3 minutes.

Add the mushrooms and cook, stirring frequently, for 15 more minutes, or until all the liquid is absorbed. Transfer the mixture to a large bowl and allow to cool to room temperature. When cool, add the lentils to the vegetable mixture.

 Arugula-Basil Pesto 1/4 cup roughly chopped walnuts 4 cups arugula leaves 2 cups fresh basil 1 teaspoon salt or to taste 1/2 cup olive oil 1/4 cup grated rennet-free Parmesan cheese Preheat oven to 350 degrees. Spread out the walnuts on a small rimmed baking sheet and roast in oven for about 12 minutes, giving them a shake after 6 minutes. Continue roasting until golden brown and toasted. Set aside and allow to cool thoroughly.

Fill a large stockpot three-quarters full with water, and bring to a boil over high heat. Meanwhile, fill a large bowl halfway with ice and water and set close to the sink.

Dump the arugula and basil into the boiling water and stir. After 1 minute, strain the greens, and plunge them into the bowl with ice water. Drain the greens again and squeeze them tightly to get as much water out as possible. Chop the greens roughly.

Combine the greens and walnuts with the salt, olive oil and Parmesan in a food processor and process until a smooth consistency is reached. Taste and season with additional salt, if desired.

Add the eggs, Parmesan, bread crumbs, parsley and walnuts to the cooled vegetables and lentils and mix by hand until thoroughly incorporated. Place in the refrigerator for 25 minutes.

Preheat oven to 400 degrees. Drizzle the remaining 2 tablespoons olive oil into a 9by-13-inch baking dish and use your hand to evenly coat the entire surface.

Set aside.

Roll the mixture into round golf ball-size meatballs (about 1 1/2 inches), making

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