- Greate Taste - 20130911-Chef Gaby

JChef Gabbyoin us in the Club Room at 7:00 pm as we welcome Chef Gaby from Iowa City.  Gaby is a personal chef , who is going to bring South American cooking to our local table.

Gaby's roots are in Venezuela where the arepa is an everyday fixture on plates from breakfast to dinner.  Similar to the gordita (Mexico) and the papusa (El Salvador), the arepa is made with corn.  Gaby will teach us how to make this simple flatbread and fill it with beans and avocado/tofu cream.  She has a special apple dish planned for dessert.  Also, we'll get a look into the working life of a personal chef, and why she made that career choice as opposed to standing in front of the powerful stoves in a commercial kitchen.

GREAT TASTE LIVE Wednesday, September 11 at 7:00 pm CDT with Chef Gaby, our health coach, Emily Rose Shaw, Cinebites with Beverly Merson, and Tom Allen on guitar.  Don't miss it!

Meredith McCartySTREAMING AT KRUUFM.COM, 7:00 PM CDT
The healing power of food is the focus of this week's rebroadcast on the KRUU stream.  Our special guest is Parsons College 2012 Wall of Honor Inductee, Meredith McCarty.

Meredith has been teaching for over 30 years about the amazing power food has to heal our bodies and minds.  We'll discuss her own personal journey, including her studies with the most famous exponents of macrobiotics, and delve into the dynamics of a vegan lifestyle.  Of course, Meredith will cook up something special, an heirloom bean and vegetable soup.

Meredith is the author of three books, including the award-winning Sweet and Natural-More than 120 Sugar-Free and Dairy-Free Desserts.  She is a former associate editor of East West/Natural Health magazine, and has worked in educational programs with Drs. Benjamin Spock, Dean Ornish, John McDougall, and Neal Barnard.

Catch the stream at www.kruufm.com .  Reminder-if you miss the Wednesday at 7:00 pm CDT, you can listen to the rebroadcast on Friday at 7:00 am CDT.

For more information on Meredith McCarty check out her website-www.healingcuisine.com.

Heirloom  Bean  &  Vegetable  Soup

 Makes  6  to  8  servings  or  8  to  10  cups 

Heirloom  beans  are  native,  non-­‐hybridized    beans  with    names  like  Anasazi,  Scarlet  Runner,  Red    Calypso,  Steuben    Yellow  Eyes,  Rattlesnake,  Christmas  or  Chestnut  Limas,  Gigandes,  and    Swedish    Brown    Beans.  Anasazi  beans,  also    called    Painted    Desert  Beans,  have  been    cultivated    in    America    since  1100  A.D.  The  name  means    "ancient  ones"  or  "predecessor"  in  the  Navajo    language.  Find  heirloom  beans  in    specialty  food    stores  and    some  natural  food    stores.  Or  order    from  the  fun    website   www.RanchoGordo.com.    Their  very  unique  beans  come  from  small    family    farms  in  both  central  CA  and  Mexico  and  are  grown  without  the  use  of  chemicals.    You'll    see    this  recipe  in  the  founder,  Steve  Sando's,  book  (2011), The  Rancho  Gordo  Heirloom  Bean    Growers  Guide, Steve Sando's 50 Favorite Varieties


Like    other  plant  foods,  beans  contain  fiber  and  phytochemicals.  Especially    high    in    calcium,  iron,  and  magnesium,  beans    can  replace  meat,  poultry,  eggs,  and  other  animal  protein    foods.  The  USDA  recommends  we  eat    at    least    four    servings  of    beans  per    week,  up  from  the    less  than  one  cup  the  average  American  consumes. 

RECIPE  
1      cup  heirloom  beans 
7      cups  or  more    water  (4    cups  to  soak,  3    cups  or  more    to  cook) 
1      bay  leaf 
3-­‐inch    piece  kombu  sea  vegetable 
1      tablespoon  olive-­‐canola    oil  blend  (Spectrum  Naturals) 
1      onion  or  leek,  white    part 
4      cloves  garlic,  minced,  pressed  or  sliced 
4      shiitake    mushrooms,  or  others  such    as  oyster  or  chanterelle,  stems  discarded 
1/2    teaspoon  sea    salt  (a    best  brand  is  Celtic  Sea    Salt,  celticseasalt.com) 
1      carrot 
1      rib  celery 
1      red  potato  (or  parsnip,  rutabaga    or  turnip),  diced 
2      cups  winter  squash  (8    ounces  butternut  squash),    peeled  and    diced  Water 
1      tomato 
1/2    cup  or  3/4    ounce    fresh  basil,  chopped 
1      teaspoon  fresh  rosemary,  minced      Freshly-­‐ground    pepper 
1/3    cup  white    miso  or  part  light  barley  miso;  or  gluten-­‐free    chickpea  miso  (best    organic  brands include   Miso  Master  from  American  Miso  Co.  and  South  River  Farm  Miso)    
8 ounces  arugula    or  parsley,  chopped;  or  cooked  hardy  greens  such  as  kale    or  collards  (1/2 pound dino kale  yields  3  ½ to 4 cups  cooked) 
   
1.  Sort  through  beans  by  spreading  them  on  a    white    plate    in  batches.  Rinse,  drain    and    transfer    to  pressure  cooker    or    pot.  Bring  to  boil,  turn  heat    off,  and  allow  to  soak  for    8  hours.    (Or,  if    you  are    especially  sensitive    to  the    starch  in  beans,  repeat  this  process:  drain  beans  and    soak  in  fresh  water  for  another  8  hours,  for  until  bubbles  form,  up    to    24  hours.)  Drain  beans. 
   
2.  Bring  beans  and  fresh  water  to  boil  in  a pressure cooker  or  2-­‐quart    pot.  Slow  boil uncovered    for    5  minutes,  then  add  bay  leaf and  sea  vegetable.  Cover    and  cook  by  either    method:  20  to  60  minutes  in  pressure  cooker  (20  minutes    for  Anasazi  beans,  30  minutes  for    Christmas limas  and tepary  beans,  60  minutes  for garbanzo beans/chickpeas);  45  minutes  for Anasazi  beans,  2  hours  for Christmas  limas,  to  3  hours  for    chickpeas  in  a  pot,  adding  more  water  as  necessary.  Makes 2  1/2  cups  Anasazi  and  Christmas lima beans with  1  ½  to  2  cups    broth.

3.  Cut  vegetables  to  size    of  beans.  Heat  oil  in  a    3-­‐quart    pot.  Add    onion,  garlic,  mushrooms  and    salt  and  sauté  briefly.  Add  carrot,  celery,  potato,  squash  and  water  to  barely  cover,  about  3    cups.  Bring  to  boil  then  turn  heat  to  medium  to  cook    until  tender,  about  10  minutes.  Add    tomato,  seasonings,  beans  with  the  broth,  and  cook  5  minutes  more.  Dissolve  miso  in    a  little    of    the  hot    soup  broth  and  add  to  pot.  Stir    in  greens,  gradually  to  amount    desired,  and  heat    to    serve.