Moroccan Barbecue Spice
Mix
Prep: 15 minutes/ Cooking: 3 to 4
minutes /Yield: about 2/3 cup
Dry toasting whole spice seeds
intensifies their flavor and fragrance.
You can liberally rub this enticing
spice mix over salmon, halibut, pork,
chicken or beef before cooking, or add
it to sautéed onions with chopped kale,
collard greens, or cabbage, sea salt,
and black pepper with a little bit of
broth, then cover and simmer for a
delicious side dish. Thanks go to Chef
Bruce Sherrod of Berkeley, CA, for
sharing this recipe.
Note: To shell whole cardamom seeds,
place 1 tablespoon of whole cardamom
pods (they have a beige color) on a
cutting board. Rock over them with a
heavy-bottomed skillet or chef knife.
Pull away and discard the shell
fragments, then measure the black seeds.
Repeat as needed. To skip this step, buy
shelled cardamom seeds in the bulk spice
section of natural foods stores.
Note for holiday gift giving: Small gift
jars of this spice mix are perfect for
holiday gift giving. Tip: Assemble a
triple or quadruple batch of the raw
spice seeds several weeks or months
ahead. Mix well, then toast and grind in
batches up to a week before packing in
jars and wrapping or shipping.
Ingredients:
1/4 cup whole coriander seeds
1/4 cup whole fennel seeds
2 tablespoons whole cumin seeds
1 teaspoon whole shelled cardamom seeds
2 teaspoons whole cloves
1.To toast seeds: Combine spice seeds in
a dry, medium-size skillet over moderate
heat. Stir until fragrant, about 3
minutes. Pour seeds into a shallow bowl
to cool.
2. To grind: Finely powder the toasted
spices in a spice-dedicated coffee
grinder (not the same one you use for
coffee) or mortar and pestle. Store in
an airtight jar at room temperature for
up to 6 months (use sooner if possible).
3. To use with fish or meat: Season
steaks, chops, fish, beef or pork roast
with coarsely ground black pepper and
finely ground sea salt; roll the meat in
a portionof spice mix and press firmly
to coat all over. Sear seasoned fish or
meat in a heavy, oven-proof skillet with
coconut oil, clarified butter or ghee (2
tablespoons per 11⁄2 to 2 pounds fish or
meat) until hot but not smoking. Sear 1
to 2 minutes per side, then finish in a
preheated 400 ̊ F oven.
4. Allow the seasoned meat to rest at
room temperature for 15 minutes, or
cover loosely with unbleached parchment
paper and refrigerate for up to 4 hours
before cooking. (See Index for
Moroccan-Spiced Salmon, Moroccan-Spiced
Pork Chops, or Moroccan-Spiced Pork
Loin.)
Entire recipe (spices): 186 calories, 33
g carbohydrate, 6 g fat, 600 mg calcium,
70 mg sodium
1 tablespoon: 19 calories, 3 g
carbohydrate, 1/2 g fat, 60 mg calcium,
7 mg sodium
© Copyright 2004, Don Matesz & Rachel
Albert-Matesz
From The Garden of Eating: A
Produce—Dominated Diet & Cookbook
(Planetary Press, 2004)
http://www.TheGardenOfEatingDiet.com
Moroccan Barbecue Sauce
Prep: 15 minutes/Cooking: 20 to 30
minutes/Yield: 2 1/3 cups; 9 servings
This jazzed up ketchup alternative
requires very little hands-on prep.
Consider making a double batch; it
freezes well and tastes delicious with
so manay things: salmon, halibut,
poultry, beef, pork, lamb, meatballs,
meatloaf, or steamed broccoli. Homemade
Bone-building Broth or chicken or
vegetable stock produce the best flavor,
but you can substitute packaged broth
from a natural foods store. Note: for
convenience because this recipe freezes
well.
Holiday prep Tip: Assemble multiple
batches up to 2 months ahead, then cool,
cover (vacuum seal if possible) and
freeze. Shipping: Ship with dry ice. For
local gifts, deliver from refrigerator
or freezer in a cooler with ice packs.
Ingredients:
1 tablespoon extra-virgin olive oil or
unrefined coconut oil
1 cup minced fresh onion
1 teaspoon unrefined sea salt or 2
tablespoons tamari soy sauce (reduce by
one-half or more if using salted broth
below)
4 cloves of minced garlic (about 1 to 1
1/3 teaspoons)
1 large or 2 small shallots, minced
(about 1/4 cup)
1 1/2 to 2 tablespoons Moroccan Barbecue
Spice Mix (Page 000)
1 tablespoon Harissa (available at
Indian groceries) or low-sodium hot
sauce, or ¼ teaspoon ground red pepper
(such as ground chipotlé), or to taste
6-ounce can salt-free, sugar-free tomato
paste
1 1/4 cups water or homemade chicken or
vegetable broth or stock (Page 000, 000,
or 000) or preservative-free chicken or
vegetable broth, such as Imagine Foods
or Pacific Brand
2 tablespoons raw apple cider vinegar,
balsamic vinegar or 3 tablespoons lime
juice
1/4 teaspoon stevia extract powder (a
non-caloric herbal sweetener)
1 to 2 tablespoons honey, agavé nectar
or sorghum syrup
1. Heat oil and onions in a 1-quart
saucepan over medium heat. Cook until
translucent, 5 to 8 minutes, stirring
periodically. Reduce heat as needed to
prevent burning. Add sea salt or tamari,
garlic and shallots. Stir for 2 minutes,
add remaining ingredients and whisk
until smooth.
2. Bring mixture to a low boil, cover,
reduce heat to low and simmer with the
lid ajar or cover with a spatter screen.
Cook until thick, 20 to 30 minutes,
stirring periodically.
3. Pour sauce into one or more
wide-mouth glass jars. Cool, cover and
refrigerate. Once cool, freeze what you
don’t plan to use within 2 weeks.
1/4 cup: 51 calories, 2 g protein, 7 g
carbohydrate (1 g fiber), 2 g fat, 13 mg
calcium, 116 mg sodium
© Copyright 2004, Don Matesz & Rachel
Albert-Matesz
From The Garden of Eating: A
Produce—Dominated Diet & Cookbook
(Planetary Press, 2004)
http://www.TheGardenOfEatingDiet.com
Baked Apples with
Date-Nut Filling
Prep: 30 minutes/ Cooking: 1 hour/
Yield: 9 servings
You don’t need butter or brown sugar to
make irresistible baked apples. This
dessert tastes wonderful warm or close
to room temperature and the leftovers
keep for up to 5 days.
Note: Use eating apples rather than
cooking apples because they hold their
shape better. Cooking apples usually
collapse into an applesauce mess.
Filling:
1/3 cup packed, dried, sulfite free
raisins
1/3 cup packed, dried, pitted dates
1/3 cup unsalted, unsweetened almond or
cashew butter
1/4 cup frozen orange juice concentrate
1 teaspoon pure vanilla or maple extract
(preferably non-alcoholic)
1 1/4 teaspoons apple pie spice or
pumpkin pie spice (do not use allspice!)
Apples:
9 small to medium size tart-sweet apples
(5 to 6 ounces each):
early gold, ginger gold, golden
delicious, braeburn, gala, Fuji, pink
lady, or Cortland
1/3 cup filtered water
1. Preheat oven to 375˚ F. Mince dried
fruit and combine with remaining filling
ingredients. Or, combine filling
ingredients in a food processor or
Vita-Mix and process until smooth.
2. Wash apples and core twice to create
a wide cavity. Remove apple bits from
around seeds, then core, mince, and add
to filling.Peel upper 1/3 of each apple
to keep skins from splitting during
cooking, or remove entire peel.
3. Fill apples, mounding extra filling
on top. Stand apples in a 9-inch square
or oblong baking pan. Add water to pan.
Tightly cover pan with parchment then
aluminum foil, or a tight-fitting lid.
Bake in a preheated oven for 50 to 60
minutes, or until fork tender but not
mushy.
4. Simmer the pan juices in a saucepan
to reduce to 1/4 cup, then spoon over
apples. Serve warm or close to room
temperature. Refrigerate leftovers and
use within 5 days.
1 serving: 195 calories, 3 protein, 35 g
carbohydrate (7 g fiber), 6 fat, 62 mg
calcium, 2 sodium
Variations:
* Substitute 1 1/2 teaspoons peeled,
finely grated fresh gingerroot or 1/3
teaspoon dried ginger plus 3/4 teaspoon
ground cinnamon, 1/8 teaspoon ground
nutmeg, and 1/8 teaspoon ground cloves
for apple pie spice.
* Slow Cooker: Place stuffed apples in a
3 1/2- to 6-quart slow cooker with 1/3
cup water. Cover and cook on LOW 3 to 4
hours, until fork tender. Transfer
apples to serving bowls. Cook juices on
HIGH to reduce to 1/4 cup. Spoon over
apples and serve.
© Copyright 2004, Don Matesz & Rachel
Albert-Matesz
From The Garden of Eating: A
Produce—Dominated Diet & Cookbook
(Planetary Press, 2004)
http://www.TheGardenOfEatingDiet.com
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