Food Rules #33:Eat some foods that have been predigested by bacteria or fungi

...otherwise known as "Gee, I love the titles to Pollan's chapters". I must talk an awful lot about food with my friends because each time I read thru another section of this book, I think to myself: "wow! I was just talking with someone about this!" So, yeah, my friend Nancy met with a nutritionist (I hope this isn't some big secret or anything, Nancy!) who told her about the great digestive benefits of fermented foods and probiotics. Actually, we were talking about how eating these types of foods helped with how our bodies can sometimes feel after a night of heavy drinking, which Nancy & I sometimes, on very limited occasions, do. Sauerkraut, yogurt, soy sauce, sourdough bread, kimchi...all foods that have been "transformed" by microorganisms. They also help strengthen immune systems, aid against allergic reactions & inflammation, and let's face it, add lots of great variety, texture and flavor to our diets. Interesting that several of these foods show up in many European and Asian countries' diets.

I'm going to give this relatively-simple recipe a shot when I can get heads of cabbage at the farmer's market this season. This should be great with all those Cedar Valley brats I have in my freezer! http://www.foodnetwork.com/recipes/alton-brown/sauerkraut-recipe/index.html Then I can drink several beers and not worry about how my body might feel the next day. Right?

Food Rules #32: Don't overlook the little oily fishes

Mackerel, sardines, anchovies...all little oily fish, high in omega 3s and fortunately not the ones that tend to be overfished like tuna, sea bass & swordfish (which also tend to have higher mercury levels). I thought I never liked sardines (some fuzzy memory of my dad eating a smelly, slimy & overly salty version from a can in the 70s...with peanut butter!). But I had fresh grilled sardines on vacation once and now when I see them on menus at restaurants I know really take pride in fresh ingredients, I do crave them. The same goes for anchovies. I am not a big fan of the ones packed in salt, that have a very strong flavor. But vinegar & oil marinated white anchovies? Delicious. So delicate with a lovely briny quality. At the shops we carry Matiz sardines in a can and people buy them 4 or 5 at a time sometimes. We also have marinated white anchovies from Ortiz, a Spanish producer that now uses sustainable fishing methods for all their products, including an amazing tuna in olive oil. Try the white marinated anchovies on top of tomato and herb bruschetta, or on a salad.

By the way, if you are curious about which fish are a better choice to get when you are out at a restaurant or buying them to prepare at home, the Shedd Aquarium has a "Right Bite" Seafood Wallet Card for keeping on your person. Download the card for free at http://www.sheddaquarium.org/pdf/Shedd_seafood_wallet_card_2009-2010.pdf. Dirk's Fish on Clyborn also has started including info on fishing & sustainability in their display cases, which makes it much easier for me to decide what I'm making when I go there.

June Staff Selection: Quinoa!

Our June Staff Selection was chosen by Nicole Benjamin:

So many grains, so little time. What's a girl to do?
Growing up in an Assyrian family hailing from Iran, rice was, without question, king. It still is one of my go-to comfort foods, but as I grew up, I learned the importance (and excitement) of playing the field. As of late, I've been spending a lot of time exploring the natural wonders of quinoa, courtesy of River River Farms. Quinoa was a staple of the ancient Incas, who referred to it as "the mother grain."
Makes perfect sense as it contains more protein than any other grain.
Furthermore, because it contains all 8 essential amino acids, it's a complete protein. And since the flavor is rather mellow (dare I say, bland), it's quite versatile & may be used in salads, baked goods, as a side, or even for breakfast. Plus, it's a suitable replacement for couscous, bulgur or...rice. Sweet! Summer is a great opportunity to play around with this mighty grain as it's a perfect accompaniment to whatever might be on the grill. See my suggested recipes and then let the creativity flow based on your own taste proclivities.
Rice River Farms is a fabulous, family-owned and family-oriented business headquartered in Spooner WI. We carry all 3 quinoa varieties that they offer - golden, black & red. The only difference is the color, so get your grain on and see where the exploration takes you.

Stop by the shops in June for 10% off Rice River Farms quinoa.

NOTE: Now we all know that grains must be rinsed prior to cooking.
This is an important and imperative step prior to cooking quinoa.
Quinoa seeds are coated with saponins, which are naturally-occurring plant chemicals that keep insects from eating the plant. Saponins left intact make for a very bitter taste, so definitely have a bowl or fine mesh strainer handy for rinsing. Here's more info & recipe ideas:

http://www.riceriverfarms.com/recipes/153