Читать книгу Silk Road Vegetarian - Dahlia Abraham-Klein - Страница 9
ОглавлениеBasic Preparation
The trick with tofu is to buy the variety suited to the dish you are preparing. Then you simply press out the water and marinate it. Once you have these steps down, you are sure to make a fabulous tofu dish. Tofu needs to be marinated, but avoid using marinades containing oil, which blocks absorption. Marinated tofu is a snap to prepare on an oiled grill, in a grill pan or under the broiler.
Tofu
Tofu, also known as bean curd, is a protein-rich food that is made from the curds of soybean milk. Off-white in color, it is usually sold in rectangular blocks. Tofu is a staple in the cuisines of many Asian countries.
Tofu comes in a range of consistencies that can suit a variety of different recipes. It is available in either the traditional Chinese block form or the silken Japanese form, which has a custard-like texture. Both forms can be found in soft, firm or extra-firm textures. The soft tofu has a smoother texture and is therefore better suited for salad dressings, sauces and desserts, while firm and extra-firm tofu are best for baking, stir-frying, and grilling.
Only buy organic tofu because soybeans are the most genetically modified (GMO) crops in the United States. The dramatic increase in food allergies, obesity, diabetes, and other food-related diseases is thought to be in direct correlation to the introduction of GMO crops and foods. The best option is to buy from a store that makes fresh tofu every day, and if you live in a big city, there is a good chance you will find this type of store. If you don’t live near a store that makes fresh tofu, your next best bet is to find a store that does a brisk business selling pre-packaged tofu. You want the tofu packed in a rectangular, water filled box (or maybe wrapped in plastic), from the refrigerator section. If you open the package and smell more than a tiny whiff of sourness, or the tofu feels slimy, it isn’t going to give you a good result in your cooking.
Pressed Tofu
Tofu is packed in water, and it’s a lot like a sponge—if you don’t press out the old water you can’t get any new flavors in. This is really easy; it just takes some advance planning. This procedure assumes the use of waterpacked tofu, not the silken kind in the little boxes. Keep in mind: the firmer the tofu, the less water that can be pressed from it.
Prep Time: 35 minutes
MATERIALS NEEDED FOR PRESSING
Baking pan
Wire rack
Plate
Paper towels
1 Drain the water from the tofu package.
2 Place the baking pan on flat surface and the wire rack (which will be used to drain the water from the tofu) on it, positioning the rack perpendicular to the pan.
3 Place the tofu on top of the rack, and the plate on top of the tofu. Set some heavy objects (like some cookbooks) on top.
4 Allow the tofu to drain into the pan for 30 minutes.
5 Dry off the tofu with paper towels. This is an important step, which allows the tofu to brown in the skillet. It will also reduce dangerous and unpleasant sputtering when you put it in the skillet.
6 Cut the block into however many slices you want. Marinate and cook the slices according to your recipe.
Legumes
Lentils and beans are nutrient powerhouses that come in a diverse range of flavors and textures. Legumes are a staple for many Middle Eastern, South American, Indian, and Mediterranean dishes. However, almost every country has its own way of using of legumes. They are traditionally combined with grains in almost every corner of the globe.
Low in fat and high in complex carbohydrates, vitamins, and minerals, legumes are an especially important source of protein for vegetarians.
Legumes can be stored for up to a year, but they toughen with time. Be sure to buy from a vendor that does a brisk business to guarantee freshness. Store them in a cool, dry place in an airtight container.
Like many bean lovers, I prefer working with dried beans to the canned version—the flavor is much better. But canned beans can be a respectable substitute if time is short. I’ve indicated where canned beans can be used in several of the recipes in this book.
Preparing and Cooking Lentils
Lentils, unlike most other legumes, are easy to cook and don’t require soaking, so cook as prescribed in the methods to the right. Avoid adding salt to the water when cooking lentils, as this prevents them from softening. Season only when cooked.
Preparing and Cooking Beans
Beans require soaking in room-temperature water, a step that rehydrates them so that they cook evenly. It also reduces the cooking time and enhances the flavor. It was once thought that soaking the beans lessened their gas-producing effects. While this is true to some extent (soaking removes the indigestible complex sugars from the outer coat of the beans), the main reason to soak is to cut down on cooking time.
Basic Method for Cooking Brown and Green Lentils
1 Pour 1 cup (190 g) whole lentils into a strainer and rinse under cold running water. Remove and discard any debris. Transfer to a saucepan.
2 Add 2 cups (500 ml) of water, and bring to a boil over medium-high heat. Reduce the heat and simmer for 40 to 45 minutes, or until tender, adding more water if necessary. Drain and season with salt and freshly-ground pepper.
Basic Method for Cooking Red and Yellow Lentils
1 Pour 1 cup (190 g) whole lentils into a strainer and rinse under cold running water. Remove and discard any debris. Transfer to a saucepan.
2 Add 2½ cups water (625 ml), and bring to a boil over medium-high heat. Reduce the heat slightly and simmer for 20 to 25 minutes, or until the lentils are tender and they have absorbed all the water. Season to taste with salt and freshly-ground pepper.
Basic Methods for Cooking Beans and Chickpeas
1 Pick through the dried beans, discarding any discolored or shriveled ones or any foreign matter. Wash the beans in a strainer under cold running water, and drain.
2 To soak, place the beans in a bowl of fresh cold water. A good rule of thumb is to add three cups (750 ml) of water to each cup of dried beans. The liquid should be about 1 to 2 in (2.5 to 5 cm) above the top of the legumes, and the bowl should be big enough so that the beans can expand a bit. Soak for 12 hours or overnight. [Note: If you are short on time, you can use the quick-soak method instead of the long soaking process. First cook the beans in boiling water for 2 minutes; then remove the pot from the heat. Cover and soak for about 2 hours. Drain and rinse.]
3 Once you have soaked the beans, transfer them to a pot, add enough water to cover the beans by 2 in (5 cm) and bring to a boil. Reduce the heat to a simmer, partially covering the pot, and simmer for one hour, adding more water if too much evaporates and beans become uncovered. If any foam develops, skim it off during the simmering process. If the beans are still hard and no more water remains, add ½ to 1 cup (125 to 250 ml) of hot water and continue to cook until soft. [Note: You must skin the chickpeas after cooking: Drain the hot water and fill the pot with cold water. Let the chickpeas sit until they cool down and the skins of the chick-peas crack open. Rub to loosen the skins and discard them. Pat the chickpeas dry with a paper towel.]
TIPS FOR COOKING BEANS
• Be careful to add salt or acidic ingredients, such as vinegar, tomatoes, or juice, near the end of the cooking time, when the beans are just tender. If these ingredients are added too early, they slow the cooking process.
• Beans are done when they can be easily mashed between two fingers or with a fork.
• To freeze cooked beans for later use, immerse them in cold water until cool, then drain well and freeze.
• One pound of dried beans yields about 5 or 6 cups of cooked beans. A 15-oz (450-g) can of beans makes about 1½ cups (340 g) of cooked beans.
• In some cases, the skin of the bean is too tough to eat. Chickpeas must be skinned after soaking. With fava beans, the skin becomes tough after cooking. You can shell favas using a knife or your fingers; slice into the skin and then it’s easy to squeeze out the bean inside.
Grains: Rice and Quinoa
Grains have been cultivated through out the world for centuries. They are packed with concentrated goodness and are an important source of the complex carbohydrates, protein, vitamins, and minerals that we all need.
For the purpose of this cookbook, I will be focusing on rice and quinoa. Rice was the nutritious and flavorful staple of Silk Road cuisine, while quinoa, a nutrition powerhouse, was a dietary cornerstone in remote parts of South America until its introduction to the rest of the world in the 1980s. Both are gluten free.
Rice
Rice is a grain that belongs to the grass family. It is consumed by nearly half of the world’s population and many regions, like Asia, depend on rice as a staple food. In my childhood home, a meal was incomplete if it did not include rice.
Rice is naturally free of fat, cholesterol and sodium. It is a complex carbohydrate containing only 103 calories per half-cup serving. Rice is one of the few foods in the world that is entirely non-allergenic and gluten free.
Rice is considered the most important food crop in India. In fact, according to the ancient Indian practice of Ayurveda, a philosophy of healthy and harmonious living, the basmati variety (one of the most popular in India) actually has some spiritual qualities. Adherents of Ayurveda believe that basmati is saatvic, or pure, and therefore beneficial to the body and easy to digest. It is considered an excellent remedy for balancing your vata (metabolism) and pitta (energy production). By the way, Ayurvedic practice calls for avoiding instant or pre-cooked rice because it has less prana (life force) in it. And whether or not you believe in Ayurvedic philosophy, there’s no question that processed products do not offer as much nutrition.
Shapes, Sizes, and Colors
Increasingly, people who care about nutrition believe that it’s important to choose whole grains. A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing. Brown rice has a lovely, nutty flavor and a chewy texture.
All the recipes in this cookbook call for brown rice because it has the highest nutritional content. For vegetarians, getting the most from your foods is crucial to balanced meals and good health.
In addition to color, rice is classified by the size of its grains: long, medium, and short. Within those three categories, it is further divided by variety.
Long-Grain Rice is the most widely used rice. It’s five times as long as it is wide. Most rice grown and consumed in the U.S. Is long-grain rice. The grains don’t stick together.
Basmati Rice has the longest grain of all, and a translucent appearance. It also has a distinctive aroma and flavor that Ayurvedic philosophy describes as having a cooling effect, which matches spicy dishes perfectly. Basmati rice has been cultivated at the foot of the Himalayas for centuries. The Hindi name translates to “queen of scents” or “pearl of scents.” Brown basmati has more nutrients and has a slightly nuttier flavor than the white variety.
Jasmine Rice is another long-grain aromatic rice. Originally grown in Thailand, it has a soft, slightly sticky texture. It is also called “fragrant rice.” It is commonly used in Thai cooking, and like basmati, nicely offsets the strongly spiced food.
Medium-Grain Rice is two to three times as long as it is wide, and when cooked, it is soft and absorbs the flavors of other food more than long-grain varieties.
Sushi Rice is a medium-grain rice that is flavored with vinegar and used for sushi. When properly cooked, the grains cling together without being mushy. This rice must be polish-washed (by scrubbing the grains against each other gently) to bring out its best flavor.
Short-Grain Rice refers to varieties with grains that are almost round. It is high in amylopectin, a starch that makes the grains soften and cling together when cooked. It is most popular in Asia.
Arborio Rice is a fat, short-grain rice typically used for making Italian risotto. When not rinsed, it releases a starch that gives risotto a buttery texture. This risotto rice can absorb nearly five times its weight in water, which results in its creamy mouthfeel. In this cookbook I use it for a dish similar to risotto, although of Afghan origin, it’s called shola (page 140).
Glutinous Rice is a short-grain sweet or sticky rice that is a specialty in Thailand. The name is confusing; it might lead one to think it contains gluten, but it doesn’t. It’s sticky, with a glutinous texture.
Black Rice is also known as black japonica or black sticky rice. Grown mostly in Southeast Asia, this short-grain rice is black due to layers of black bran that surround the kernel. Sometimes under the bran the rice is white, typically, it turns lavender when cooked. Black rice is considered a delicacy in Asia and generally reserved for funerals and celebrations. If you cook this rice with another variety of rice, cook them separately to prevent discoloration.
Wild Rice is a variety you might wonder about. Which category does it fall into? The answer is: none of the above. Wild rice is a coarse grass (and not really a true rice) that is considered a delicacy in many parts of the world. North American Indians were the first to harvest it by paddling to the plants in their canoes. Grown in shallow waters, like marshes, man-made paddies, and stream beds, the wild rice plant grows from three to ten feet tall, holding the traditional rice flower at its peak. American wild rice is medium-to long-grained and has a nutty flavor.
Washing, Soaking, and Cooking Rice
Rice should be washed and soaked before you cook it. Soaking is actually part of the cooking process; it softens the rice and allows the water to penetrate the grains. This prevents sticking and reduces cooking time. It also produces rice with a lovely, light texture, and releases enzymes that make it easier for us to absorb all the nutritional goodness in the rice.
Soaking: Once the rice is washed, it’s time to soak. With the rice in the bowl, add enough warm water so that the rice is submerged by about an inch. Use the following soaking times unless directed otherwise in the recipe.
• Long-grain brown rice should be
soaked for 2 hours.
• Short-grain brown rice should be
soaked for 4 hours.
• Long-grain white rice should be
soaked for 30 minutes.
• Short-grain white rice should be
soaked for 20 minutes.
Salting: In most cases, the recipes call for soaking in warm water with salt, which is used as a catalyst to decrease cooking time. For every cup of rice, add 1 teaspoon salt and enough warm water so that the rice is submerged by about an inch (2.5 cm).
Rice Yields
1 cup uncooked white rice = 3 cups cooked
1 cup uncooked brown rice = 3½ cups cooked
1 cup wild rice = 3½ to 4 cups cooked
1 cup of rice is sufficient for 4 people as a side dish.
Cooking: Do not stir rice while it is cooking because this will cause the grains to break, giving you sticky rice (unless that’s the effect you’re after, of course). Even sticking the spoon in to taste the rice while it’s cooking can have an impact on its structure. The only exceptions to this rule are risotto, and rice cooked in milk for dessert purposes—both need to be stirred.
Cook rice until it reaches the point of being al dente (firm but not hard); at this point, the grains are separate and not sticky, and the rice is flavorful. The rice should simmer for 25 minutes without lifting the lid. When done, take the pan off of the heat and allow the rice to sit for five minutes. Fluff the rice with a fork. To test for “doneness,” squeeze the rice grains between your fingers. The grains should feel tender and not have a hard center. I’ve called for brown rice in this book. If you prefer long-grain white rice, you can reduce the cooking time by 15 minutes.
Basic Silk Road Rice Variations
Along the Silk Road, each community developed its own way of preparing rice. Some colored their rice with spices, while others added dried fruits for sweetness. Still others garnished with nuts for crunchiness. As an alternative to expensive meat, beans were often added. Rice was also used as a filling for dolmas (stuffed vegetables) and made into puddings. (The earliest gluten-free desserts!)
There are four primary methods of cooking rice along the Silk Road based on the Persian method. Several appear in this book in the chapter titled “Rice Dishes” (page 128).
Steamed Rice—Chelow (Farsi) is rice that is carefully prepared by first soaking and parboiling, at which point the water is drained and the rice is steamed with a towel. This method results in fluffy rice with the grains separated and not sticky. A golden rice crust called tahdig develops at the bottom of the pot. The name literally means “bottom of the pot” in Farsi.
Polo (Farsi) is rice that is cooked in exactly the same manner as chelow, except that after the rice is drained, other ingredients are layered with it and they are then steamed together. Polo has its origin in Persia, but spread eastward, morphing into the Indian pilau, and westward, where it became Spanish paella and Italian risotto. You will find many polo recipes (with their varying spellings) in this cookbook.
Boiled Rice—Kateh (Farsi) is rice that is boiled until the water is absorbed. This is the traditional dish of Northern Iran.
Boiled Rice with a Towel—Damy (Farsi) is rice that is cooked in almost the same fashion as kateh, except that the heat is reduced just before boiling and a towel is placed between the lid and the pot to prevent steam from escaping. (Damy literally means “simmered” in Farsi.)
Quinoa
Technically quinoa is not a true grain, but the seed of the goosefoot plant. It is used as a grain and substituted for grains because of its cooking characteristics. The name comes from the Spanish spelling of the Quenchua name kinwa or occasionally qin-wah.
Quinoa has a delightful characteristic that is all its own; as it cooks, the outer germ around each grain twists outward, forming a little white spiral tail, which is attached to the kernel. The grain itself is soft and delicate and the tail is crunchy. It has a fluffy consistency and a mild, delicate, slightly nutty flavor.
Before you cook quinoa, the seeds must be rinsed to remove their bitter resin-like coating, which is called saponin. Quinoa is rinsed before it is packaged and sold, but it is best to rinse again at home before use to remove any of the powdery residue that may remain on the seeds. This residue looks like soapy “suds” when the seeds are swished in water. Placing quinoa in a strainer and rinsing thoroughly with running water easily washes the saponin from the seeds.
The quinoa seed is high in protein, calcium, and iron, and it’s a relatively good source of vitamin E and several of the B vitamins. It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans. It is exceptionally high in lysine, cystine, and methionine, all of which are amino acids not found in high concentrations in other grains. It is a good complement for legumes, which are likewise often low in methionine and cystine. The protein in quinoa is considered to be a complete protein due to the presence of all eight essential amino acids, making it one of the very few plant foods to offer complete protein. (Some types of wheat come close to matching quinoa’s protein content, but grains such as barley, corn, and rice generally have less than half of the protein of quinoa.)
Because of its relatively high oil and fat content, quinoa grains and flour should be stored in glass jars in the refrigerator. Use the grains within a year and flour within three months.
Perfect Quinoa
Here is a procedure that will ensure that your quinoa turns out perfectly every time. This recipe calls for one cup of quinoa, but you can use any amount—just use one part quinoa to one and a half parts liquid. Use the liquid that best suits your dish.
Makes 4 side dish servings
INGREDIENTS
1 cup (170 g) quinoa
1½ cups (375 ml) Vegetable broth (page 45), water, or other liquid
1 If you are working with unrinsed quinoa, start off by soaking it. You can soak it for an hour or more without a negative impact, but 15 minutes will do the trick. After soaking, transfer the quinoa to a strainer and rinse.
2 Pour the quinoa into a saucepan and add the liquid, bring to a simmer and then reduce the heat to low. Cover and cook for 30 to 35 minutes. Remove from the heat and let stand, covered, for 5 more minutes. Fluff and serve.
Food Preservation: Freezing
Try freezing summer surplus to extend the rewards of the season! Don’t wait for a huge collection—freeze in small batches to save it for later.
Why preserve when you can just run to the store? Preserving locally grown produce is a way to live locally and control the cost and quality of your food—and freezing is the simplest way to extend the life of food.
Selecting the Freshest Produce
Start with produce that is absolutely top quality and at the peak of freshness. If you freeze vegetables when they are immature, they will be soft and shriveled when you cook them. If they are over-ripe when you freeze them, they will be stringy and tough when cooked.
Selecting Freezer Containers
Containers should be moisture-vapor resistant, durable, easy to seal, and should not become brittle at low temperatures.
Wraps: For flexible packaging, use heavy-duty aluminum foil.
Freezer Bags: Use freezer bags for items that will not clump when frozen, such as peas. Once you fill the bag, remove as much air as possible to prevent oxidation. Shape sealed bags and stack them in the freezer like bricks.
Containers: Use glass or plastic, rectangular or square nesting containers. You can also use canning jars—with straight sides only; to avoid cracking when freezing, and facilitate removing the contents.
Packaging, Labeling and Storing
Leave space between the food and lid to allow for expansion. Before closing the container, make sure the sealing edges are clean. Label the container with the name of the food and the date.
Freezing Fruit
Unsweetened fruits deteriorate faster than those packed in sugar or syrup. Freeze packaged fruits as quickly as possible at 0°F or below to maintain quality for 8–12 months; citrus fruits and juices, for 4–6 months. To speed the process, place items against the cold freezer surfaces.
Freeze only the freshest fruit. Sort, gently rinse, and drain fruits, discarding any that are green or of poor quality. Do not allow fruit to soak in the water. Prepare fruits as they will be used: stemmed, pitted, peeled, or sliced. Prepare enough fruit for only a few containers at a time, especially those fruits that darken rapidly. Be wary of using iron utensils or chipped enamelware, as metallic off-flavors can result.
While not necessary, you can often achieve superior texture and flavor by preserving fruit in sugar or syrup. Those packed in syrup work well in uncooked desserts; those packed in dry sugar or unsweetened contain less liquid and are good for cooking.
Types of Packaging
There are various ways to pack fruit for freezing.
Honey Syrup—Best for keeping fruit firm for serving uncooked as dessert. Use a mild-flavored honey, like clover, locust, or alfalfa. For a thin syrup, dissolve 1 cup of honey in 3 cups of boiling water. Chill the syrup before adding it to the fruit. Shake a filled container to settle the contents. Pour the syrup over the fruit, completely covering it. If the fruit is well packed in a container, ½ cup of syrup will be enough for a pint container and 1 cup will top off a quart container. Cover with waxed paper to compact the contents and seal with the lid. Cover and refrigerate leftover syrup for up to a month.
Honey Pack—Straight honey improves the flavor, texture and color of your fruit. As the fruit freezes, its juices mix with the honey to create syrup, and the fruit absorbs the syrup and stays firm. Honey packs work best with fruits that are naturally juicy, like peaches. Cut the fruit into slices, place in a bowl and gently mix with the honey until the juices are drawn out. Then pack for freezing.
Sugar Pack—Sprinkle sugar over the fruit and mix gently until the juice is drawn out and the sugar has dissolved. Soft sliced fruits such as peaches, strawberries, figs, seeded grapes, plums, and cherries will yield sufficient syrup for covering if the fruit is layered with sugar and allowed to stand for 15 minutes. Some small whole fruits may be coated with sugar and frozen.
Dry Pack—Small whole fruits, such as berries, freeze well without sugar.
Tray Pack—This is an alternative that can make the fruit easier to remove from the container. Simply spread a single layer of prepared fruit on a shallow tray and freeze. Once frozen, promptly package it in a freezer container or freezer bag, seal, and return it to the freezer. The pieces should remain loose, so they can be poured from the container and the package resealed.
Other Unsweetened Packs—Fruit can also be packaged in water or apple juice, but the fruits freeze harder and take longer to thaw, and quality can suffer. However, some fruits such as raspberries, blueberries, steamed apple, gooseberries, currants, cranberries, rhubarb, and figs maintain integrity without sugar.
Preventing Discoloration
Some fruits—such as peaches, apples, pears, and apricots—will darken quickly when exposed to air and during freezing. They may also lose flavor when thawed. To prevent this, you can dip the fruit in acidulated water—that is, water to which some sort of acid has been added. Try ascorbic acid (vitamin C), available at most drug or grocery stores, by adding 3 grams (six 500 mg vitamin C tablets) per gallon of water. Lemon juice is handy and also works well. Mix ¼ cup lemon juice into 1 gallon of water. For either solution, soak fruit for two minutes, and then proceed to freeze as desired. If you are using a dry pack, let the fruit dry a bit before freezing.
A Guide to Preparing Fruit for Freezing
APPLES Wash, core and peel. Cut in halves, quarters or slices. Acidulate. Use a dry pack, sugar pack, honey pack, or honey syrup.
APRICOTS Freeze them whole, halved or quartered, and with or without pits. (The pit adds flavor.) To freeze whole without the skin, dip in boiling water for 15 to 20 seconds; then plunge into ice water. The skin should slide off easily. Acidulate. Use a honey pack.
AVOCADOS Best frozen as a purée; peel, remove the pit, and mash the pulp with 1 tablespoon lemon juice. Use a dry pack.
BANANAS AND PLAN-TAINS Freeze bananas that have turned brown and use them for baking. Freeze in the skin or peeled. Use a dry pack.
BERRIES Wash in cold water and lift out of the washing water. Remove any that are wrinkled, damaged, or discolored. Use a tray pack and then transfer to a container. Or freeze in a honey pack, honey syrup, sugar pack, or unsweetened pack.
CHERRIES Wash in cold water. Remove any that are wrinkled, damaged, or discolored. Pit them. Use a tray pack and transfer to freezer bags.
CITRUS FRUITS Peel and remove as much membrane and white pith surrounding the sections as possible. Use a dry pack, placing a double layer of waxed paper between layers for easy removal. Or use a honey pack, honey syrup, or sugar pack.
COCONUT Pierce with an ice pick to drain out the liquid; reserve it. Then use a hammer and tap all around the middle until it splits. Cut out meat and shred it or cut it into large pieces. Pack in its own liquid.
FIGS Wash and remove the stems. If the skin is thin, peel it off; otherwise leave it on. Keep whole or cut in half and scoop out the seeds. Use honey pack, honey syrup, sugar pack, or un-sweetened pack. If puréeing the figs, use honey syrup.
GRAPES Wash in cold water and remove the stems. Remove any that are wrinkled, damaged, or discolored. Use a tray pack and transfer to a freezer container.
KIWI Peel and cut into slices. Use a honey pack or sugar pack.
MANGOES Wash in cold water, peel and cut out the pit. Cut in ¼-inch (6 mm) slices. Acidulate. Use a honey pack, honey syrup, or sugar pack.
MELONS These will freeze well, except for watermelon. Peel and remove seeds and cut into slices, cubes, or balls. Use a tray pack, honey pack, honey syrup, or sugar pack.
NECTARINES Wash in cold water and peel. Halve the fruit and remove the pits. Acidulate and drain. Use a honey pack, honey syrup, or sugar pack.
PEARS These don’t freeze well. If you do freeze, wash, core, peel, and halve first. Acidulate and drain. Use a honey pack, honey syrup, or sugar pack.
PINEAPPLE Peel and cut into any shape you desire. Pack in its own juice in a freezer container.
PLUMS AND PRUNES These do not freeze well; however, if you do freeze them, wash in cold water and remove the pits. Leave whole or cut up. Use a dry pack, honey pack or sugar pack.
RHUBARB Prepare stalks that are red and crisp. Remove the leaves and cut off woody ends. Cut into ½ to 1-inch (2.5 to 5-cm) chunks. Use a tray pack, and transfer to freezer bags.
STRAWBERRIES Wash in cold water and remove the hulls. Remove any that are wrinkled, damaged, or discolored and let the berries dry. Cut into any size or keep whole. Use a tray pack and transfer to freezer bags.
Freezing Vegetables
Freeze vegetables that are at their peak of flavor and texture. Wash your vegetables thoroughly in cold water. Sort by size for blanching and packing.
Blanching—You must parboil most vegetables prior to freezing. Blanching neutralizes spoiling enzymes, softens, sanitizes, brightens, and retains vitamins. Timing varies with the vegetable and its size. Refer to the chart to the right for blanching times.
Water Blanching—Boiling water removes bacteria, yeast, mold, and chemical residues. Use a blancher with basket and cover, or fit a wire basket into a large kettle with a lid. Use a gallon of water per pound of prepared vegetables. Put the vegetables in a blanching basket and lower into vigorously boiling water. Cover and keep the heat high for the duration of blanching time. Start timing once the water returns to a boil.
Steam Blanching—Use for broccoli, pumpkin, sweet potatoes, and summer and winter squash. Use a steamer pot with a tight lid and a basket that holds the food at least three inches above the bottom of the kettle. Pour an inch or two of water in the kettle and bring to a boil. Put the vegetables into the steamer basket in a single layer so that the heat permeates quickly. Cover the pot and keep the heat high. Start timing as soon as the lid is on.
Cooking and Baking—Some vegetables, like beets, need to be cooked before freezing. Others, like spaghetti squash (and puréed pumpkin), must be baked.
The Ice-Water Plunge—Vegetables must be cooled quickly to stop the cooking process. Prepare a large container of chilled water while the vegetables are blanching. Plunge the vegetables into the chilled water and leave them there for the same amount of time that you blanched them. Drain vegetables after cooling.
Packing for freezing—For vegetables, use meal-size plastic freezer containers and freezer bags. Pack items tightly to reduce the air in the package, but leave a ½-inch gap at the top to allow for expansion. This provision for headroom is not necessary for foods such as broccoli, asparagus and Brussels sprouts, which do not pack tightly in containers.
A Guide to Preparing Vegetables for Freezing
ARTICHOKES Wash and remove the outer leaves. Cut off the bottom end of the stem and trim the top. Water-blanch for 8 to 10 minutes; follow with ice-water plunge. Let dry and then dry-pack in freezer bags.
ASPARAGUS Wash the spears and trim the ends. Use a vegetable peeler to remove tough parts. Water-blanch for 2 to 4 minutes; follow with ice-water plunge. Pat dry and pack in freezer containers.
BEETS Scrub the beets and trim the tops. Beets must be cooked before freezing. Preheat oven to 400°F and place the beets in an ovenproof dish and cover with foil. Bake for 1 hour or until beets are tender. Cool the baked beets, skin them and pack in freezer containers.
BROCCOLI Trim away all leaves and wash away any insects or debris. Cut the stalks to a uniform size. Water-blanch for 3 to 4 minutes or steam-blanch for 6 minutes; follow with ice-water plunge. Let dry and pack in freezer containers.
BRUSSELS SPROUTS Wash and trim the outer leaves. Water-blanch for 3 to 5 minutes; follow with ice-water plunge. Pat dry and pack in freezer bags.
CABBAGE Wash the head and discard outer leaves. To remove whole leaves for freezing, cut around the core of the cabbage to loosen them. You can also cut it into wedges. Water-blanch until the outer layer is translucent. Cool for 5 minutes and blanch again. If you are using cabbage wedges, blanch and cool 2 minutes; follow with ice-water plunge. Let dry and pack leaves flat with wax paper separating the layers. Or transfer wedges to freezer containers.
CARROTS Wash and peel if desired. Water-blanch for 5 minutes; follow with ice-water plunge. Let dry and pack in freezer containers.
CAULIFLOWER Discard the leaves and stems and wash the head carefully. Break into florets. Water-blanch for 4 to 6 minutes; follow with ice-water plunge. Let dry and pack in freezer bags.
CELERY Wash, peel and cut into cubes or rounds. Water-blanch for 4 minutes; follow with ice-water plunge. Let dry and pack in freezer bags.
CORN Remove husks and silk from ears. Leave cobs whole, or just retain kernels. Water-blanch for 5 to 8 minutes; follow with ice-water plunge. Pat dry and pack in freezer bags.
EGGPLANT Wash, peel and cut into ½-inch (1.25-cm) thick slices or cubes. Squeeze lemon juice over them to prevent discoloration. Water-blanch for 3 minutes; follow with ice-water plunge. Let dry and freeze on a tray with wax paper for easy removal. Pack in freezer containers or bags.
GREEN BEANS Trim off the ends with a knife and remove any that are wrinkled, damaged or discolored. Water-blanch for 4 minutes; follow with ice-water plunge. Pat dry and freeze on a tray; then pack in freezer bags.
LEEKS Trim, wash thoroughly, and cut into chunks. Water-blanch for 1 minute; follow with ice-water plunge. Let dry and pack in freezer bags.
LIMA BEANS Discard any beans that are not perfect. Water-blanch for 2 to 4 minutes; follow with ice-water plunge. Pat dry and freeze on a tray; then pack in freezer bags.
