The Intentional Table
The Intentional Creativity Approach to Cuisine, Wine and Wellness. From the Curators of Musea: Center for Intentional Creativity.
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Gifts from the Sea on the Sonoma Coast
05/27/2024
Gifts from the Sea on the Sonoma Coast
A Green Sea Anenome looking for a snack! In the culinary arts and herbal medicine worlds, sea vegetables have carved out a niche as versatile, nutrient-dense ingredients. Among the most celebrated are kombu and bladderwrack, two brown seaweed types stapled in traditional diets and remedies for centuries. 0715 @ Bodega Bay. = Heaven #IAMSOSPOILED because I live only 45 minutes from several beaches with an incredible abundance of seaweeds. I went yesterday and hand harvested about 20 pounds! The ones I love the most are Kombu, Bladderwrack, Nori, Sister Sarah, and Feather Boa. Yesterday, the low tide was -1.3, which means it was very low. You still have to get out about waist-deep into the water to get to the Kombu. It’s my favorite, so in I went! The Pacific Ocean here is 59 degrees most of the time, so it was ‘fresh,’ you might say. Kombu in the dehydrator, getting some delicious on it! Kombu: The Umami Powerhouse Here are some Culinary Uses: Kombu is a type of kelp renowned for imparting umami, a savory depth of flavor fundamental to Japanese cuisine. Its uses include: 1. Dashi Broth: Kombu is a cornerstone ingredient in dashi, the Japanese broth that serves as the base for soups like miso and ramen. Simply simmering kombu in water releases its glutamates, creating a rich, savory stock. *Note glutamates are slimy. But that is good news! The Kombu, if left in freshwater, will dissolve. Its glutamate and alginate cause your sauce to have a beautiful, thick, lustrous appearance without the addition of any animal proteins.This is the way that I usually use it. 2. Flavor Enhancer: Kombu is a natural flavor enhancer that can be added to stews, beans, and grains. It softens beans, reducing cooking time and improving digestibility. It also helps to break down the skins of the beans, which means fewer embarrassing moments when the pot of beans is complete! 3. Pickling: Kombu is also used in tsukemono (Japanese pickles), where its minerals and vitamins enhance the nutritional profile of pickled vegetables. Health Benefits: Kombu is not just a culinary delight but also a nutritional powerhouse. Its health benefits include: 1. Rich in Iodine: Essential for thyroid health, iodine supports metabolism and energy levels. Kombu is one of the richest natural sources of this vital mineral. 2. Detoxifying Properties: Kombu contains alginates, which can bind to heavy metals and toxins in the body, aiding in their removal. 3. Antioxidant-Rich: Kombu is packed with antioxidants, including fucoxanthin, which has anti-inflammatory and anti-cancer properties. Think “Kale Chips” Bladderwrack: The Nutrient-Dense Healer In the kitchen: Bladderwrack, another type of brown seaweed, is less known in culinary circles but equally valuable. Its uses include: 1. Supplements and Powders: Bladderwrack is often dried and powdered, then used as a seasoning or added to smoothies and baked goods for a nutritional boost. 2. Soups and Broths: Like kombu, bladderwrack can be simmered in broths to release its nutrients and enhance flavor. 3. Herbal Teas: Infusing bladderwrack in hot water creates a mineral-rich tea with health benefits. Health Benefits: Bladderwrack has been used in traditional medicine for its numerous health benefits, which include: 1. Thyroid Support: Also rich in iodine, bladderwrack supports thyroid function and can help regulate metabolism. 2. Anti-Inflammatory Properties: It contains compounds like fucoidan and phlorotannins, which have been shown to reduce inflammation and support joint health. 3. Digestive Health: Bladderwrack is a good dietary fiber source, promoting healthy digestion and regular bowel movements. 4. Skin Health: Due to its anti-inflammatory and soothing properties, bladderwrack has been used in topical treatments for skin issues like eczema and psoriasis. The Ocean gave to us in abundance. Take your harvests mindfully. Incorporating Kombu and Bladderwrack into Your Diet To harness the full benefits of kombu and bladderwrack, consider the following tips: Start Small: Introduce these seaweeds gradually to your diet, especially if you are not accustomed to their flavors. Use as Seasoning: Sprinkle dried, powdered kombu or bladderwrack on salads, soups, or even popcorn for a nutritious boost. Experiment with Recipes: Try adding kombu to your next pot of beans or making a bladderwrack tea to explore their unique tastes and health benefits. This is Nori; yes, the very same thing wrapped around your sushi. It's paper thin and delicious but full of creatures and sand… wash it well! Kombu and bladderwrack are more than just sea vegetables; they are nutritional treasures with profound health benefits. By incorporating these versatile seaweeds into your culinary repertoire, you can enhance the flavor of your dishes while boosting your overall well-being. Whether you are a chef looking to add depth to your meals or an herbalist seeking natural remedies, kombu and bladderwrack offer a wealth of possibilities. The Intentional Table went on the road! Thanks for reading! Jonathan
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Arugula... it's a vegetable... right?
05/18/2024
Arugula... it's a vegetable... right?
Arulgula…. it’s a vegetable! Click the Image above to hear it! Arugula Examining the Health Benefits and Nutrition of this Powerhouse Leafy Green Arugula was a valued green in ancient Rome, where it was celebrated in poetry and prose for its effects on mind and body. Unfortunately, it’s far less popular today than its cousins spinach and kale, even though arugula may be the healthiest green of all. In this article, we’ll look at the evidence for arugula’s health benefits and see if those ancient Romans were right to celebrate it. I know I shouldn’t do this because of confidentiality, but I can’t help but eavesdrop on Arugula’s therapy sessions. They usually go like this: “I don’t understand why I’m so underrated! I’m the highest in plant-based nitrates, and I’m even an aphrodisiac! I know my taste is strong — I often get the message that I’m ‘too much’ — but hey, I’m just being me. What do spinach and kale have that I don’t?” Arugula — known as rocket in the UK — has a point. It’s not nearly as popular as other leafy greens, largely due to its spicy and slightly bitter taste. Arugula was brought to North America by British colonists before the founding of the United States. And it waited in relative obscurity, except in traditional Italian American cuisine, until it gained some popularity as a culinary ingredient in the 1990s. Restaurants wanting to broadcast a more gourmet vibe started including arugula in salads (replacing or enhancing romaine and iceberg lettuce). And lately, it’s become a popular topping for pizza and flatbread. I have never been a real fan of it on a pizza. It feels bougie to me. This jump from traditional working-class Mediterranean cuisine to the pinnacle of fine dining probably sets Arugula’s therapeutic progress back by decades. Let’s listen in on another therapy session. “And just when I was starting to get popular, people made fun of Obama for complaining about the price of arugula at Whole Foods when he was campaigning in Iowa in 2008. They called it ‘Arugula-Gate’ — can you even imagine? Me? A symbol of elitism? I’ve been feeding hardworking Italian American families, and neglected in backyard gardens, for decades — and now I’m associated with out-of-touch rich people. It’s so unfair!” I empathize with arugula. Rather than being a flash point in the culture wars, it’s a remarkably healthy green that deserves some respect. Whether you’re new to arugula, harbor skepticism, or already know and love this zesty green, read on to find out just how good arugula can be for you. What Is Arugula? Arugula is a leafy green in the brassicas family, which includes other cruciferous veggies like cauliflower, kale, cabbage, broccoli, and bok choy. The name “cruciferous” — cross-forming — refers to the shape made by the four petals of their flowers. Both common names for the plant — arugula and rocket — derive from its botanical names: Eruca sativa (cultivated rocket) or Eruca vesicaria (bladder rocket), depending on the variety. Eruca is the Latin word for caterpillar, which probably refers to the garden pests that love to chomp down on the nutritious leaves. Arugula is native to the region stretching from the Mediterranean Sea into western Asia. Arugula has a long history as a purported aphrodisiac, probably due to its sharp flavor. The Roman poet Virgil wrote that the plant “excites the sexual desire of drowsy people.” (I would expect no less from a plant called “rocket.”) When you encounter the plant in a market, you’ll typically find it bagged in individual leaves. It looks a lot like it tastes: The pointy, somewhat jagged leaves are slightly bitter and peppery, which makes it a bit of an acquired taste for some people. The word that pops into my mind when I chew arugula is “feisty” — which I think of as a positive trait. I have always thought it to be peppery. Arugula is grown primarily as a salad green but has many other culinary applications. If you’re curious, here’s an article about cooking with arugula that includes a bunch of delicious recipes. Arugula Nutrition Arugula, like its cruciferous cousins, is a nutritional powerhouse. A 100-gram serving (about two cups, packed very loosely) will deliver the following: 25 calories 3.7 grams of carbohydrates 2.6 grams of protein 1.6 grams of fiber 17% of the daily value (DV) of vitamin C 12% DV of calcium 8% DV of iron 8% DV of potassium 90% DV of vitamin K1 24% DV of folate 13% DV of vitamin A Important Compounds in Arugula However, the above list of vitamins and minerals doesn’t come close to telling the full story of arugula’s beneficial pharmacopeia. It’s rich in many phytochemical compounds that act as antioxidants — fighting inflammation and supporting your cardiovascular system. Flavonols Arugula is a rich source of flavonols like quercetin, kaempferol, and isorhamnetin, which are awesome polyphenol antioxidants. Arugula is an especially rich source of kaempferol, which is highly anti-inflammatory, and has been shown to interfere with many signaling pathways required for cancer cells to survive. Despite being one of the lesser-known cruciferous veggies, arugula may win the prize for the strongest antioxidant activity of the family. (, I don’t think there is such a prize yet, but there should be. Can you imagine the Food Academy Awards? “And the Oscar for most kaempferol in a salad green goes to…” That would probably make Arugula feel a lot better about itself. Although it might get a tad boring if the same vegetable won in its category every single year.) Nitrates Nitrates from animal products are problematic for health, but nitrates are excellent when they come from fruits and vegetables. Your body converts the plant-based nitrates into nitric oxide gas, which does a lot of great things, including helping your cardiovascular system operate at peak capacity. Athletes seeking top performance have been known to drink beet juice before competitions, considering it a kind of legal doping. It turns out that while beet juice is, in fact, high in nitric oxide-producing nitrates, it pales in comparison to arugula, which has the highest levels ever measured in a common food. Isothiocyanates Another group of beneficial compounds you’ll get from arugula are isothiocyanates, which are formed from sulfur-containing molecules in cruciferous vegetables known as glucosinolates. Raw arugula has some of the highest amounts of glucosinolates of any cruciferous veggie, rivaled only by the also-spicy mustard green (and topped only by the condiments horseradish and wasabi). Two of the most potent isothiocyanates are sulforaphane and erucin. You may recognize that second one — it comes from Eruca, which, of course, is our beloved rocket or arugula. These isothiocyanates can fight cancer by reducing the activation of carcinogens and increasing the body’s ability to detoxify them. The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. Arugula Health Benefits Because arugula isn’t a hugely popular vegetable (this is why we might need those Veggie Oscars!), there aren’t a lot of studies that look at its health effects specifically. There is, however, a great deal of “circumstantial” evidence on the effects of the compounds mentioned above, both in a variety of vegetables and in test-tube studies. Is Arugula Good for Your Heart? A 2016 study looked at the effects of arugula and other vegetables on the levels of nitric oxide (a gas that acts as a signaling molecule, telling blood vessels to dilate and thus regulating blood pressure) in healthy adults. Arugula performed like a true star — consumption of it led to a six-fold increase in nitric oxide levels. A lot of the evidence for the cardiovascular health benefits of arugula is “excellence by association.” As we’ve seen, arugula belongs to the brassica family, known for compounds that protect your heart. If we’re naming names, the glucosinolates and isothiocyanates found in arugula act as antioxidants, specifically supporting heart and brain health. When these compounds break down in the body, they combat oxidative stress, inflammation, and cell damage — all crucial factors in the development of heart disease. Isothiocyanates like erucin in arugula have also shown promising effects in reducing body mass index, fat accumulation, and blood pressure. Arugula and Cancer The glucosinolates in arugula aren’t just protective of cardiovascular health, however. Erucin and other bioactive compounds found in brassica vegetables have shown anticancer properties by inhibiting tumor growth and migration in various types of cancer. A 2023 study out of Italy explored the potential anticancer effects of erucin on triple-negative breast cancer (TNBC) cells. Erucin was found to block the development of cancer in a whole bunch of ways. Erucin inhibited cell proliferation (i.e., tumor growth), and induced apoptosis (programmed cell death) and autophagy (consumption of the cancerous cells by the body itself). It also prevented the generation of reactive oxygen species (which cause oxidative stress) and inhibited cell migration, invasion, and cancer colony formation in TNBC cells. A 2019 study shed light on how consuming arugula could play a role in mitigating DNA damage from chemotherapy drugs, too. Researchers administered arugula leaf juice to mice who had been poisoned by an anticancer drug called cyclophosphamide. (Our view on the use of animals in medical research is here.) The more arugula juice the mice received, the less DNA damage. It appears to have achieved this by boosting the levels of a couple of proteins involved in the body’s detoxification process. And the effect was replicated in human liver cells in vitro, suggesting that eating arugula could be very helpful when undergoing certain types of anticancer therapy. All of this could be very good news for anyone who is facing or fearing a cancer diagnosis. Arugula and Diabetes Arugula also appears to help control type 2 diabetes. A 2017 study found that certain fatty acids found in the plant can help control blood sugar levels in lab tests on muscle, liver, and fat cells. In a 2019 study, researchers looked at the enzymes α-glucosidase and α-amylase, both of which can have the effect of raising blood sugar levels. The researchers learned that certain compounds found in our good friend arugula showed strong abilities to inhibit these enzymes — which means it might help to balance blood sugar. Arugula Antimicrobial Effects The seeds of arugula contain flavonoids, which are bioactive compounds known for their antimicrobial effects. Essential oils extracted from arugula have demonstrated activity against bacteria such as Staphylococcus aureus and Bacillus cereus, and appear to be able to stem bacterial infections. A 2022 study compared 17 different essential oils and found that arugula seed oil was the most active, and, thus the most effective against disease-causing bacteria that can affect newborn babies. (Other contenders that did almost as well — the Vegetable Oscar runner-ups in the category — included oils from wheat germ, cinnamon, parsley, dill, and onion.) Arugula’s isothiocyanates have also been studied for their antimicrobial effects against various pathogens. Research has shown that some of them can help combat infections caused by bacteria, including those with antibiotic-resistant properties. Arugula and Bone Health Arugula, like other members of the brassica family, contains organosulfur compounds like glucoraphanin and sulforaphane. Research suggests that these compounds may help in preserving skeletal health by promoting bone formation and inhibiting bone resorption. Consuming arugula may contribute to bone health by maintaining bone strength and reducing the risk of bone-related issues like osteoporosis. Additionally, arugula and other green leafy vegetables contain vitamin K1, which may help with bone metabolism and calcium balance. Erucin also appears to support bone health by regulating the activity of osteoclasts (which break down bone tissue) and osteoblasts (which form new bone). A 2022 study found that erucin may affect these cells in such a way as to prevent excessive bone loss without interfering with normal bone formation. Potential Side Effects of Eating Arugula Arugula has so many health benefits, I’d understand if you wanted to stuff yourself with the leaves all day long. But before you become a “rocketaholic”, there are a few things to consider. Arugula and Drug Interactions Arugula may interact with a class of pharmaceuticals called blood thinners that includes the well-known drug warfarin. That’s because arugula is rich in vitamin K, which is important to the blood clotting process. If you are taking one of these drugs, it’s generally advised to keep your vitamin K intake consistent, so you don’t have to worry about over- or underdosing. So the takeaway isn’t to avoid arugula entirely but to avoid binging one week and abstaining the next. And it could be good to talk with your healthcare provider before consuming a large quantity of it. Arugula Antinutrients Many plants contain compounds, often referred to as “antinutrients,” that inhibit the absorption of some nutrients. One group of these compounds is oxalates. While some leafy greens such as spinach are high in oxalates, arugula is quite low — one study found zero oxalates in arugula. Another class of antinutrients is goitrogens, which can impact thyroid function in people who are deficient in iodine. If that’s you, then ingesting large quantities of raw arugula — like if you need a wheelbarrow to get it from your shopping cart to your home — may risk inducing hypothyroidism. However, if consumed in normal amounts as part of a balanced diet, arugula is unlikely to cause thyroid issues even in someone with thyroid problems or iodine deficiency. Arugula Pesticides There’s a reason most leafy greens are grown with lots of pesticides: They’re so healthy that bugs just can’t resist. And arugula typically gets the same pesticide treatment as kale and spinach, both of which are members of the Environmental Working Group’s “Dirty Dozen” — the 12 plants with the most worrisome amounts and kinds of pesticides, and thus the plants to obtain organically grown if possible. Arugula, in particular, may be treated with organophosphate herbicides like bensulide, which is extremely toxic (many of its organophosphate relatives have already been banned by the US Environmental Protection Agency). For these reasons, you may prefer to buy organic arugula if available and affordable. Arugula produced in California and Arizona is also potentially subject to food safety risks because of yucky runoff from nearby large livestock feeding operations. That’s why I always wash my store-bought arugula before eating it. You might also consider growing it yourself — it’s an easy-to-cultivate plant that, according to one arugula farmer, “thrives well on total abuse.” (If Arugula ever opens up to you about its self-esteem issues, please don’t share that quote. Doing so just wouldn’t be nice.) Give Arugula the Love it Deserves Arugula is a culinary and nutritional gem that deserves recognition and inclusion on your plate. With its feisty, zesty flavor, it adds a unique twist to dishes, while its impressive array of vitamins, minerals, and especially antioxidants contributes to its health benefits. From bolstering bone health with vitamin K to protecting against chronic diseases with its potent phytochemicals, arugula offers a holistic approach to wellness. Its versatility in the kitchen allows for endless culinary explorations, from fresh salads to savory dishes, making it easy to incorporate into daily meals. Enjoy!
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Auto Immune Release Series Part 2
03/30/2024
Auto Immune Release Series Part 2
Apple Blossoms @ Musea. Showy! Well, here it is, our second week of thoughts and inspirations about Auto-Immune conditions, how we all have a little of it going all the time, and what we can do about it. Spoiler alert: I am going to write about a plant-based diet this time. My hamburger loving self cringes. But remember that I said last time everything in moderation? Here is a good time to take a breath and remember that you do not have to go cold turkey on the turkey! Increase your intake of rainbow-colored fruits and vegetables. Consume more colorful fruits and vegetables to get as much nutrient variety as possible. The more colorful your plate is, the more plant-based diversity you include in your diet. You’ll also be increasing your intake of antioxidants, which are essential for reducing inflammation and protecting your body from the damage toxins and free radicals can cause. Dark-colored fruits such as berries with a high concentration of polyphenols are particularly useful for lowering inflammation. Some ways to increase your colorful fruits and vegetables include: have a fruit salad for dessert start your day with a bright-colored smoothie or smoothie bowl have veggie sticks or veggie skewers for a snack with a home-made dip ◎ every week when you go grocery shopping, choose one new vegetable or fruit that you don’t normally buy have a salad for lunch or dinner, and include as many vegetables and fruits as you can have sweet potato instead of white potato when making chips make your own vegetable and fruit juice (a rough golden rule to follow is 80% vegetables, 20% fruit) Change your animal protein to plant-based protein. It’s well established that animal protein increases your risk of cardiovascular disease, cancer, and diabetes. It also increases your risk of obesity and metabolic syndrome, which predisposes individuals to a plethora of chronic diseases, including inflammatory autoimmune diseases. In fact, research is becoming increasingly conclusive that the dietary habits in Western societies (“too much,” “too fatty,” “too salty”) and a high body mass index (BMI) are definite risk factors for autoimmunity. Also, by eating animals, we are exposed to the diseases they carry and animal tissues that our bodies may mistake as our own. This phenomenon (called molecular mimicry) is just one more reason why a plant-based diet is the best diet for people with autoimmune diseases. With its health-promoting fiber, phytochemicals, vitamins, and minerals, plant protein is the real “protein package.” For many, giving up meat is easier said than done. The transition doesn’t have to happen overnight. In fact, if it takes months, even years, that’s okay. Reducing your intake will still do a world of good. The key is adding more to your diet before taking it away. Also, as I mentioned before, you do not have to do this in its entirety. Just your awareness of risks gives you access to a way of thinking and acting that will improve your chances of wellness. So, let’s focus on introducing your palate to plant-based protein. As you gradually fill up on the good stuff, reduce the quantity of animal protein. You could also do “Meatless Mondays,” where you start by cutting out meat on a Monday (or pick any day that suits you). The best plant sources that can help you meet your protein needs include: black beans lentils chickpeas pumpkin seeds hemp seeds almonds peanuts cashews soybeans and soy products such as tofu and tempeh buckwheat quinoa It’s important not to eat just one food, such as tofu or lentils. Each food provides a slightly different pattern of amino acids, and you need a mix of foods for optimal nutrition. Here are a few easy ways you can add more plant protein to your diet: Use mushrooms, beans, and even tofu to add a meaty texture to a dish Try the plant-based protein substitutes (ensure they are gluten-free)* Add hemp seeds or chia seeds to your smoothie Grab a handful of nuts as a snack Add lentils or chickpeas to your favorite salad Enjoy hummus or nut butter with veggie sticks for a snack Make delicious protein balls for something sweet *plant-based protein substitutes are often quite processed and are not recommended in large quantities. However, they can be helpful for someone making the transition until their taste buds adjust and they have found plant-based recipes they enjoy making themselves. Eat more leafy greens and mushrooms. While these two foods may not be your favorites, they are the big heroes in the plant world. They are choc-a-bloc with nutrients and compounds that help modulate your immune system and protect you from what a dysfunctional immune system can do to your body. Leafy greens Green cruciferous vegetables are among the most powerful immune-supporting foods. Dark, leafy green vegetables such as kale, collard greens, mustard greens, broccoli, bok choy, and Brussels sprouts are packed with phytonutrients that provide important chemical signals that encourage immune cells in the gut, known as intraepithelial lymphocytes (IELs) to function properly. IELs reside within the intestinal lining and form one of the main branches of the immune system, where they operate as the first line of defense. They play a critical role in safeguarding the integrity of the barrier and bacterial composition, both of which are essential for a well-functioning immune system. They’re also rich in antioxidants and other nutrients essential for immune function and contain a group of sulfur-containing substances called glucosinolates. When broken down, glucosinolates form biologically active compounds, including isothiocyanates and indoles. These compounds have been shown to decrease the secretion of inflammatory molecules, which play a large role in the autoimmune process. Mushrooms Mushrooms are another great food for the immune system. They enhance immune tolerance to self while also increasing resistance to viruses and infections, which can trigger autoimmunity. They help the immune system respond appropriately to stressors and threats and dampen inappropriate inflammation. Medicinal mushrooms have potent anti-inflammatory and antioxidant activities, which contributes to their usefulness in autoimmune conditions. How to increase these foods in your situation: Now you are convinced about the importance of cruciferous vegetables and mushrooms for immunity, the next step is knowing how to incorporate more into your diet. Even for the most disciplined, eating enough leafy greens and mushrooms can be challenging some days. Fortunately, these foods are versatile and can be incorporated into your meals in a number of different ways. Here are some ideas to get you started: Make green salads a lunch staple and add in some mushrooms Make a green smoothie every morning Sauté mushrooms and leafy greens and enjoy with a piece of gluten-free toast Add leafy greens and mushrooms to soups, stews, and curries Use dark leafy greens as wraps instead of tortillas or pita bread Add leafy greens to a dessert recipe. There are ample dessert recipes on the internet that use green vegetables such as zucchini, broccoli, or spinach as primary ingredients. Use mushrooms instead of meat in a Bolognese or other similar dish Purchase medicinal mushrooms in a tea form and enjoy hot cups of tea throughout the day Note: (Geek Alert) To get the maximum benefit from cruciferous vegetables, it’s important to chew them well when eating them, chop them finely, blend them, or crush them before you cook them. This is because the myrosinase enzyme is physically separated from the glucosinolates in the intact vegetables, and it’s only when the plant cells are broken apart that isothiocyanates are formed. The more cells you break open before cooking (or chewing if you eat the vegetables raw), the better. Remember what your mother said, because every mother ever that was has said it, “chew your food!" Full of Milk and Honey for the Spring. Rising over Musea. I still want to go there and meet the cheese maker. Thanks for reading. See you next week! Chef
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Auto Immune Release Series Part 1
03/24/2024
Auto Immune Release Series Part 1
Apricots Anyone? @ Musea What is an autoimmune disease? Why are we speaking about this, at length at the Intentional Table? Great questions! Let’s do this in reverse order. The why of this is life. We all know we are alive, as the machines that go ‘ping’ tell us when we are strapped in. But we also understand that there is way more to it than that. We are sometimes led to think that we are simply biological machines and that, like getting the oil in your car changed, you can go to the doctor if you live your life poorly, and they will ‘fix’ you. Then, out the door and on your way, you could stop and get some pizza on the way home. Really? Sure! There is a pill for that (whatever that is), and a very smart technician called a doctor will find the perfect pill for you. Maybe. They are great at helping you understand your machine's problem. They then give you a plan to make that item better, maybe. Then you do that, and it gets better for a hot minute. Then, surprise, you are back for another fix. Does this sound sustainable? We are speaking about autoimmunity here, as it’s the one major ingredient in most major illnesses in our world. In his book “Cured,” Dr. Jeff Rediger says, “While acute inflammation is a necessary and brilliant part of the healing process after you’ve been injured and your body is trying to heal itself, inflammation bumped into chronic overdrive does the opposite. Chronic inflammation can be caused by poor-quality nutrition, unrelenting emotional stress, environmental toxins, smoking, alcohol, and a variety of other causes. Left unabated or unaddressed, it creates the conditions for other diseases to blossom, especially hard-to-treat autoimmune conditions and allergies. Auto-immune, by definition, means “self-attacking”: your brilliant immune system attacking the body it is sworn to attack.” Your body is so used to being abused for so long and in such an unrelenting way that your cells ‘forget’ that they are part of an entirely integrated system, and they misfire. From this chaos arises illness. The ‘why’ of this Intentional Table series is that we are about wellness. In every way we can, we explore what it is and what it certainly is not. Thus, my inspiration for this series was created. Here we go: So, what reduces chronic inflammation? Eliminating and treating what causes it and helping restore your body to homeostasis -- things like an anti-inflammatory diet, exercise, yoga, weight loss if you’re obese, giving up bad habits like smoking and drinking, and engaging in stress reduction behaviors and lifestyle changes. We will examine a non-inflammatory lifestyle in greater and deeper detail as the weeks proceed. Weeks, you say? Yes, see below. We want to offer an experiment to make you what Dr. Rediger calls a Superhero when it comes to wellness. We want to make this transition to an autoimmune way of life as easy as possible for you. We also want you to start feeling better as soon as possible. This is the same way I approach everything at the Intentional Table and at Musea. So, we've set out this guide to make two large weekly changes. If this is too much for you, could you scale it back to one big change or step each week? On the other hand, you may have already started implementing these steps and can make your way through this guide at a faster pace. The key is to go at your own pace, do what’s possible for you, and have an end goal that you can aim for to ensure you stay on track. If you stick to the plan and the schedule outlined here, this transition should take about 14 weeks. WHAT?? That sounds like a century! How many years have you been driving your body on fumes? It is going to take a hot minute to get you well, friend. But the good news is that once you get some momentum and start feeling better, you will really want to stick with it. Especially because it’s not hard at all. So, ready? Every week, there are two steps for you to implement. Could you make those the priority that week, but the aim is to continue with the previous week's steps? This means at the end of the 14 weeks, you will have implemented the 16 top diet and lifestyle strategies someone with an autoimmune disease should follow to live an energy-filled, pain-free, and symptomless life. But I don’t have an autoimmune disease; you may find yourself mumbling at this moment. Well… that is great news! But you may have one working behind the scenes (I did), and you may have conditions brewing within you that may result in one. Lastly, if you are inflammation-free and all good, you will still feel better and get improved wellness as we travel together. So, let’s dive in... WEEK 1: Step 1: Give up the Gluten. Usually, I wouldn’t say I like starting any wellness plan with a mandate to give up something. However, going gluten-free is SO IMPORTANT and such a game-changer when you have an autoimmune disease that it deserves number one priority. Due to the phenomenon of molecular mimicry, gluten is important to avoid, at least initially, if you have any autoimmune disease. Once you have your autoimmune disease under control and blood tests are reflecting this, you can introduce a bit of gluten back (of course, this does not apply to celiacs who need to continue strictly avoiding gluten!). After all, gluten-containing grains such as wheat have been shown to be associated with a more balanced microbiome. And we all know that a better gut means better health! However, be careful not to consume too much not to overwhelm your immune system. The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. A note on wheat products: Modern agricultural practices that are becoming increasingly pervasive increase the amount of gluten in the end product, which makes it more difficult to digest. Herbicides are also used in abundance in its production. When purchasing wheat products, make sure you buy organic and unadulterated/ancient grains. If you could score locally raised and from people you know, bingo! So how to go about avoiding gluten? Firstly, gluten is in many foods, so knowing what you can and can’t have can be difficult. It’s essential always to check food labels to identify gluten-containing ingredients that may not be obvious. You can be certain if a food package says “Gluten-free” or “does not contain gluten,” it means that it’s safe for you to consume. However, bear in mind that gluten-free products often contain undesirable ingredients and are highly processed. It’s best to stick with whole foods and stay away from processed substitutions. Try to use these products only in the initial stages of transition. Grains that contain gluten and should be avoided include: Wheat (bulgur, semolina, couscous) Spelt Khorasan (Kamut) Einkorn Farro Durum Barley Rye Triticale A note on oats: Oats themselves do not contain gluten. However, they are often processed in facilities that also process and manufacture other gluten-containing grains. Therefore, they are often cross-contaminated with gluten and should be avoided. Oats that are labeled “gluten-free” are safe to consume. It’s so often the “hidden gluten” that is the hardest to avoid. These foods should also be avoided as they contain gluten or traces of gluten: ◎ Soy sauce and other premade sauces ◎ Sausages and processed meats (Oh No, I love sausages…) ◎ Beer and some wines ◎ Premade gravy powders ◎ Confectionary ◎ Malted products ◎ Milo ◎ Vegemite Could you clean out any items in your pantry that contain gluten? Donating them to others who can eat gluten can help you avoid guilt arising from food wastage. If only some in your house require gluten to be eliminated, dedicate a section of your pantry to gluten-free items. You can also avoid accidental exposure by using a separate toaster and washing cutting boards and utensils before preparing meals. Remember to check for lesser-known gluten-containing ingredients. Some processed fruits and vegetables, such as frozen or canned products, may contain gluten as a food additive or thickening agent. If you choose canned, frozen, or dried fruits and vegetables, it’s best to check the label for gluten or wheat. Fortunately, there are a number of gluten-free alternatives, so check your allowable foods list for those you can enjoy instead. Grains that do not contain gluten and are safe for you to consume include: ◎ Rice◎ Quinoa◎ Millet◎ Sorghum ◎ Amaranth◎ Buckwheat (In spite of its name, buckwheat, is a grain-like seed that’s unrelated to wheat and is naturally gluten-free)◎ Corn When it comes to avoiding gluten, here are some ways you can swap the gluten for fresher and healthier alternatives that you can safely consume: ◎ Use a lettuce or cabbage leaf instead of a wheat wrap ◎ Use spiralized veggie noodles instead of regular pasta ◎ Use roasted potatoes or butternut squash for a gluten-free side dish ◎ Experiment with making your own gluten-free bread with grains like quinoa or buckwheat◎ Make a pizza base out of cauliflower for your next home-made pizza night If attending a social event, consider bringing your own gluten-free dish. Accidental exposure to gluten is common at social events. Even if a dish is gluten-free, cross-contamination during cooking or when people mix serving utensils is common. You can offer to bring a dish to share with others and ensure utensils are not used for other gluten-containing dishes. So, there you have it for the arch-enemy, gluten. Sometimes it seems so sad that the very thing that propelled human civilization for millennia is now too much of a good thing. “All things in moderation, including moderation,” as my mother would remind me. Thanks for reading, and BTW, Spring is ON in Sonoma. See you next week! Chef
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Intentional Wellness from Musette
03/19/2024
Intentional Wellness from Musette
Greetings all, How wonderful it is to speak to you through this simple platform. I wish we could all sit around the Intentional Table itself (mine or yours) and drink in the feeling of togetherness, which is the ‘why’ in the ‘what’ around here. I would like you to have a gift. It’s a preview of a book I am writing about Nutritional Wellness. It’s not a b…
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I Taste, Therefore I Am...
02/25/2024
I Taste, Therefore I Am...
At the Intentional Table, we taste. Do we ever! Every person who learns to eat, cook, or serve should also learn how to taste. Sounds easy, right? Not so fast, my dearest. Taste is an objective and a subjective thing! It’s objective because every person that is a person (despite a few unfortunate outliers) has taste buds built into the design. However, just because you have the hardware doesn't mean you have the software. If you do have the software, then you have an appreciation of fundamentals when it comes to how your organ of perception, which is your mouth, your tongue, your nose, and your olfactory glands, all work in synchronicity to bring you what arguably could be the worst possible thing you've ever experienced or the finest. Like all good software, it has to be trained. It’s easy to say that you like the taste of, say, wine. But wine, although chemically similar to every other wine, can be remarkably different, although it has the same basic ingredients. In this case, the winemaker's intention, geography, climate, etc., all collaborate to elevate the wine to an experience that the Intentionalist created just for you. But, a wine may taste like a rose-laced kiss to one and sour grapes to another. Thus, how you train your palate is the key. Notice that I jumped from taste buds to palate. Taste buds are engines of perception. They gladly pass raw information to your brain, which then makes decisions about whether it's agreeable to you or not based on your perception of it. However, that information can be re-examined over time and in the context of different things, such as whether you've had food paired with the wine or whether the wine is served in the appropriate stemware and at the right temperature. Many things make big differences. Every PBJ is not the same, says every mom ever. In the curation of a sensitive and educated palate, the goal is actually quite simple. It is mostly not to eat with a Bandan and only taste at a superficial level. It is about savoring everything to taste and comparing and contrasting that to other similar and different things. Some great Chefs have better receptors than others. Some of the great chefs have as much as two or three times the density of taste buds in their actual tongues as other people. This gives them the ability to smell and taste in an illuminated and expanded way. In culinary school and every restaurant in the world, the only way to execute a dish properly is to taste it. For the experienced palate, the taste of a dish is an absolute indicator of a successful preparation or not. Notice that the palate of the mouth is compared to the same word in the palette of the artist. This is no coincidence. In the same way, an artist mixes colors, hues, tints, and shades to create just the perfect blend they desire to see take form on the canvas; the Chef uses the same to create that which will appear on the Intentional Table. That little engine of perception, which is your taste buds, has the ability to detect six unique flavors. Let's take a look at these six and then see what kind of magic we can create from our pallet of possibilities! The Six Tastes Sweet: •Sweet taste is cooling, moistening, soothing, tonic, building, rejuvenating, and nourishing. It relieves thirst and burning sensations. •It is demulcent, emollient, moistening, softening, and soothing. •Promotes emotions of calmness, and contentment and harmonizes the mind. • Herbs: (polysaccharides) Licorice, marshmallow, slippery elm & comfrey root • Excess: dampening, mucus buildup, stagnation. Who does not like sugar? Sweets are a THING, man! It’s the first thing that you taste because the receptors are out there on that part of your tongue that you stick out at me… 😛 How Sweet it Is! Sour: •Sour taste is warming, moistening, nourishing, and refreshing. •It promotes digestion, enzyme secretion, saliva, and liver function. •Invigorating, awakens the mind and gives contentment to the heart •Taste can be increased by fermentation. • Herbs: (organic acids) rosehips, Hawthorne berries, citrus peel, and Schisandra. •Excess: can dampen and cause too much heat (intestinal). Pucker Power! Salty: • Salty taste is warming and moistening. •Aids digestion and bowels, increases appetite, and softens tissues. • Herbs: gotu kola, seaweeds, kelp, Irish moss, Celtic (or other mineralized) sea salt. •Excess: aggravating, heating, and burning. You taste salt here, in the middle of the playing field. Notice it’s back behind sweet, so it’s getting the info later! Pungent: •Pungent taste is heating, drying, and stimulating. • Increases metabolism, promotes digestion, increases appetite, causes sweating, counteracts cold sensations, and promotes circulation. • Gives clarity to the senses. •Herbs: cayenne, ginger, black pepper, angelica, bayberry, cinnamon, rosemary, sage, prickly ash, valerian, peppermint and cardamom. • Excess: burning causes thirst and inflammation. My mentors used to say that pungent was the stuff that ‘stunk up the place’… Bitter: •Bitter taste is cooling, drying, and detoxifying. •Reduces fevers, is anti-inflammatory and antibacterial, reduces bodily tissues, and stimulates digestion. •Creates lightness in the mind and is sedating. • Herbs: (alkaloids, glycosides) barberry, goldenseal, yarrow, gentian, dandelion, yellow dock, blessed thistle, artichoke. • Excess: drying and reducing. Not all bad! Many stomach medicines are best served cold and bitter, like jealousy! (ouch) Astringent: • Astringent taste is drying, cooling •Often times associated with sour •Stops bleeding, sweating, and diarrhea and anti-inflammatory, • Herbs: raspberry leaf, plantain, uva ursi, oak bark, and witch hazel. • Excess: drying, constipating, water retention. Umami - (Bonus Taste!) •Umami taste is moistening, cooling to neutral •Toning, nutritive, building &nourishing, savory • Combination of meaty, mushroom, salty & glutamic acid • Herbs: Reishi & shiitake mushrooms, nettle leaf, kombu seaweeds, shellfish • Excess: drying, aggravating Umani came into existence as a taste not too long ago, although it has been around for centuries. It's a Japanese word, and it essentially translates to savoriness. So if I mention something to you, like an item that you would really, really enjoy that's very savory, and you get a reaction of your mouth watering, bingo. That's your Umami. It’s technically caused by MSG, yes, the Monosodium Glutamate. As a people, we WAY overdid it within the ’80s. As it turns out, MSG is not the enemy; as a matter of fact, our own bodies create MSG for us. But like other items, we want more and more to the point of ruining the party. Think the same savoriness as Soy Sauce. You got it. I would eat this every day if I could. So, there you have it! You are well on the road to owning your very own palate! No longer just a taster with buds hanging out in cheeseburger town only. Get to know this remarkable gift that the body has provided you with. Some flavors, textures, and tastes will NOT be what you dig. That is OK. Be with it and learn. Experiment, play, and try strange-like from Mars combinations. You never know until you DO. Then you will see what we be talking about over heeeya. Thanks for reading, and BTW, Spring is ON in Sonoma. The Intentional Table is going to be covered in seed starts and flowers here quickly like. Chef
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Biodynamics Basics
02/18/2024
Biodynamics Basics
Hello, my intrepid Intentional Table guests! Today, with our afternoon wine, will be the topic that is near and dear to our hearts here. Biodynamics. What is it, you may ask? Why is it important to this table, Musea, and our lives? All good questions. Read on, and if you want the DEEP DIVE EXTRA CREDIT, it’s at the bottom.⬇︎ There are two polar views of scientific reality when it comes to the consideration of the active practice of biodynamics. One is the left-brain approach, represented by the Newtonian Analytical view that has dominated science for the last two centuries. Newton looking pretty snappy… Left or Right? When referring to the ‘left’ or ‘right’ side of the brain, it’s not actually about sides, it’s about two different ‘engines of perception’. One ‘side’ tends to try to solve by examining the parts in order to make the whole. One ‘side’ tends to start with wholes and then break that down into parts. So, they are both trying to solve the answer to X, but they go about it in differing ways. Neither is correct nor wrong, just differing approaches. Goethe has a WAY better coat than Newton… The ‘other’ way, or should I say the both/and, by J.W. Goethe, integrates the left and right brain hemispheres, resulting in a direct experience for you, which combines analysis with synthesis. This is the heart of ontology or the observation of ‘what is.’ You do not really need to understand why it happens or even how, but that it does’! The solely reductionist and analytical method has resulted in large-scale environmental and cultural change that is unsustainable and compounds the degradation of planetary life. As a consequence, many of today's leading-edge scientists are revisiting Goethe’s ideas. New insights offered by quantum physicists reveal paradoxes, not explainable through a Newtonian understanding. A dialogue has emerged between scientists and philosophical thinkers who are also seeking new ways of understanding the world using inferred and contemplative methods. A good example of this process is the regular exchange between senior scientists and the Dalai Lama and his monks. The illustrations below demonstrate the two views and the combination into a single Whole. Biodynamics uses and respects Newton's view, seeing it as part of the full view, which also includes the Goethe synthesizing approach. “Theory” or “Seeory” The Greek root of the word theory means to ‘perceive with the eye.‘ So, my beloved guests, what do you say? The Newtonian Approach seeks conceptual understanding. Conclusions about the whole are based on examining the parts, resulting in abstract concepts between the observer and the observed. The Goethean Approach seeks insight into the archetypal plant. Conclusions about the whole are based on observing the living plant in rhythmic time and seeing, with the ‘mind’s eye,’ the plant’s essential ‘beingness.’ Re-thinking how we produce food in times of environmental and global dilemmas. Biodynamics uses all aspects of knowledge to attain insights, recognizing that all the ‘kingdoms’ of nature are co-dependent. (I don’t like the word kingdom because it’s dated patriarchy crap, but it’s what we got here, folks…) The result is a: Holistic Ethical Moralistic attitude and behaviors that match. Nature herself is seen as part of the greater cosmic picture. The idea of ‘Beingness’ is central to biodynamics. The grower of food (meaning medicine, too) observes and listens attentively to the soil, plants, animals, and conditions. Thus, entering into a dialogue with nature has the potential to become a rich foundation for the evolution of future generations. Working in harmony with nature makes economic and ethical sense. Here at Musea, on our small farm, there is no option. It’s how we do. We do not have room for the correct animals, but they are right across the street in the adjacent field. Does this sound like something you might hear me prattle on about while I am whipping you up some soup? You betcha. Thanks for reading! EXTRA CREDIT SECTION Biodynamic farming is a holistic, ecological, and ethical approach to agriculture, gardening, food, and nutrition. It is based on the principles and practices developed by Rudolf Steiner in the early 20th century. This farming method is similar to organic farming but includes various esoteric concepts drawn from Steiner's ideas. Here's a brief outline of the benefits of biodynamic farming practices: 1. **Environmental Sustainability**: - Enhances soil health through composting, crop rotation, and cover cropping. - Increases biodiversity by integrating crop cultivation with animal husbandry and wildlife conservation. - Reduces pollution and greenhouse gas emissions by minimizing reliance on synthetic fertilizers and pesticides. 2. **Enhanced Food Quality**: - Produces nutritionally dense and flavorful food due to the emphasis on soil health and plant vitality. - Minimizes exposure to harmful chemicals, benefiting consumer health. 3. **Economic Resilience**: - Promotes self-sufficiency with on-farm fertility and seed production, reducing input costs. - Diversifies farm income through various crops and products, improving economic stability. 4. **Social and Ethical Benefits**: - Encourages community engagement and shared responsibility through cooperative aspects of biodynamic certification. - Supports animal welfare with humane treatment and integration of livestock into the farm ecosystem. 5. **Holistic Management**: - Uses an integrative approach to farm planning and management, considering celestial and terrestrial influences on biological cycles. - Encourages farmers to develop a deep understanding and connection with their land, leading to more mindful and informed farming practices. Biodynamic farming seeks to sustainably produce food and heal and regenerate the earth, making it a comprehensive approach to addressing today's environmental and social challenges in agriculture. Also, it just feels like the way the earth asks of me to be with it. My father once told me, “In order to master nature, you must agree to be mastered by it.” The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.
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February 4 is World Cancer Awareness Day
02/03/2024
February 4 is World Cancer Awareness Day
Take a look at this team. They are really on it. Click the image for link. You may ask yourself, now, why would he say that? It certainly could apply to any human, anywhere. There are 340 activities around the world for Cancer Day. So, it must be happening, you know, out there somewhere. Hubris leads to nemesis. Cancer, hunger, war, disease, and crime all happen. It must happen because it’s all over the news. It’s hard to connect with anything like this while you read it on the device in your hand while it charges at Starbucks as you sip your mocha. Our children have never seen it. Our current leaders and culture barely remember it. Adversity is for somebody else. Until it’s not. My gift came in March of 22. Renal Cell Carcinoma on the left side kidney. It was big, mean, and very close to my blood vessels. I was told that this was the most common form of cancer in men after prostate. So much for being bulletproof and invisible. I had an unusually large bubble of invincibility regarding my health, especially. The reason is this: when I was younger, I was in the military and served in many very intense places in the world, which, shall we say, do not always offer ways to stay clean, safe, or dry. Thus, the military, wanting to preserve its asset, inoculated me with so many vaccines that I easily lost count, mostly by air pressure injections in the shoulder. We were issued ‘yellow cards,’ which were trifold cards similar to COVID cards but twice the size. So there were 6 panels with little boxes that they would stamp to indicate that you had this or that injected. Mine ran out of space. Here is the payoff: I have not been ill with a cold, flu, fever… nothing, for decades. I don’t have much empathy left for my poor family when they get colds, etc., because I cannot remember when I was last ill like that. Maybe 1980… I don’t recall. So imagine my face when I have been told that I have cancer. You could have pushed me over with a feather. I felt like somehow I had an illness savings account that suddenly cashed in on me. Nothing then, wham. I asked the doctors what the plan was, or if they even had one, and they said, ‘Take it out.’ Simple enough. What are you doing in the morning? How early should I be there? Not so fast. When they were in there taking it out, they ran into issues. The tumor had attached itself to my spleen. This is not good news. The spleen is very vascular, and if you even bruise it, it bleeds. They had to cut into mine to remove the tumor, and so, you guessed it, leaky. It filled the left side of my body with blood. Bring on the transfusions. The 3 hour deal became an 8 hour deal. They later told me that I coded once on the table but came right back. I think it was hemorrhagic shock due to the huge fluid loss. I’m still here. Now, I say in a weak and uncertain voice that I am a cancer survivor. The cancer was all in the kidney and had not broken out into my lungs, lymph, etc. They got it all. No chemo, no radiation, nada. Tylenol and an admonition to not eat more than 4oz of protein at a sitting (the kidneys eliminate it) and to drink tons of water. That’s it. Had I waited for another month to seek treatment, it would have been too late, and I would not be writing this. It would have been hospice instead of surgery. Remember, I don’t get sick, right? I am not intentionally linking wildly sci-fi vaccinations that the military gave me to this. (although I thought it) I am not certain if anything I do particularly created the environment that this cancer took advantage of. (although I thought about it) I am not blaming 5G, drones, aliens, or french fries for it. (although I have thought it) I AM grateful to the incredible staff of caregivers that surrounded me. Countless MRIs, CAT Scans with the dye that makes your pee glow in the dark (cool), the urology surgical team, and the general surgery team at the San Francisco VA (docs from UCSF). Drs. Lissa Rankin and Jeff Redinger took me home and shoved delicious spinach down me until my blood could carry its own oxygen again. My wife for being supportive and loving me through this like it was easy, and it was not easy. After my military retirement, the VA provides my healthcare. I thought all these years that they were getting a deal with me, but I never went! This could have easily bankrupted us if I did not have healthcare. I know that is how it happens for some. The gift I mentioned above. It’s perspective. I now know what I could not know was hidden from me and had to be revealed by a crucible moment like this. I have been paying attention to what was not happening to me, not what was. There were vacuous spaces of time where I had no context for my life because I was not challenged by illness. Everyone looks at the stars but fails to perceive the millions of light years of nearly incalculable space between that star and the end of your nose. I am happy to write for you. I am happy to write for me. I believe (vs. think or can prove) that cancer is what arrives or can arrive when you fail to notice the fabric of your being and beingness that you remain unaware of. Pay attention to the black voids, the shadow worlds, and the container of you. In that dark space of my mind, when I was bleeding out in the bed, and the ceiling was retracting away from me, all I could think about was how lucky and fortunate I have been on this ride. I want to offer solace to those with cancer who did not walk away. “Consciousness is a radar that is scanning the environment to look out for trouble, in the same way that a ship’s radar is looking for rocks or other ships. The radar does not notice the vast amount of space where there are no rocks and other ships. By and large we scan things over but we pay attention only to what our set of values tells us we should pay attention to.” ~ Alan Watts Thanks for reading, The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.
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The Agony and The Ecstasy of the Table
01/14/2024
The Agony and The Ecstasy of the Table
I thought I would take a few minutes to see if you would like to travel with me back in time to revisit exactly what the intentional table is and how it's considered here in our little conversation and in real life. If you asked me to cook for you, I would be delighted. That's all there is to it. I wouldn't question what our budget was, what the logistics were, or really what it was that you wanted to eat when you're with whom. All those things are in a particular way beside the point. What this means is that you're asking me to create with intention, something for you that actually serves me equally. I can't prepare something intentionally meant for your health, benefit, welfare, and because I love you without being fully participatory in the creation of it, and the delight of seeing you Woolf-it down, of course! Here is what I would say to you then, as now, at the Intentional Table. By the way, if you don’t have a poem, some prose, a recipe idea, or at least a damn snappy question or modestly radical proclamation to make, you should get that manifesto ready there, Trotsky, because it will be required for services. Love takes 2, yo. Eat Food Sounds easy doesn't it these days this is quite a lot easier said than done especially when 17,000 new products show up in the supermarket each year all vying for your food dollar (or I should say your food hundo…) but most of these items don't deserve to be called food. I prefer to call them “edible food like substances,” or “crap.” I always wince a little when I say ‘crap’ you know, just for effect. They are highly processed concoctions designed by food scientists consisting mostly of ingredients derived from corn and soy, that no normal person keeps in the pantry, and they contain chemical additives with which the human body has not been long acquainted. Today, much of a challenge of eating well comes down to choosing real food and avoiding these industrial novelties. So, what is food, then? Don’t eat anything your grandmother would not recognize as food. Imagine your great grandmother or grandmother at your side, as you roll down the isles of a supermarket. You're standing together in front of the dairy case she picks up a package of Go-Gurt portable yogurt tubes and hasn't a clue what this plastic cylinder of colored and flavored gel could possibly be. Is it food or is it toothpaste? Hair gel maybe? It could be anything but it’s not food. There are now thousands of food products in the supermarket that our ancestors simply wouldn't recognize as food. They would walk right past it, or think that they somehow ended up in the auto care section of the store. The reasons to avoid eating such complicated food products are many and go beyond the various chemical additives and corn and soy derivatives they contain, or the plastics in which they are typically packaged some of which are probably toxic. , it is recent and will demonstrate exactly what I am speaking to. Plastic must be delicious, because we all eat so much of it! Water! Water? Well, Kinda… Today foods are processed in ways specifically designed to get us to buy and eat more by pushing our evolutionary buttons that are our inborn preferences for sweetness, fat, and salt. These tastes are in fact, difficult to find in nature but cheap and easy for the food scientist to deploy with the result that food processing conditions us to consume much more of these rarities that is good for us. The great grandma rule will help keep most of these items out of your cart. Put the Flaming Nacho Cheese Doritos back where they go, next to the pet litter. By the way, if your great grandmother was a terrible cook or eater, or you can substitute someone else’s grandmother freely, I would try a Sicilian or a French one which seem to work particularly well. My mother could not cook, not even a little. I wish I had a mediterranean matriarch. I am not sure about you, but if 4 out of 5 doctors recommend something, I usually run for it. We have been sold a bag of goods (literally) for so long that we can no longer distinguish between items that appear as food. Next week, we will have more ideas about the basic rules of food, the ‘you should consider this’ rules. Now, did you have something to read to us? Pass the Go-Gurts, will ya? (*wince*) Thanks for reading! The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.
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Only the wounded eye can see
01/07/2024
Only the wounded eye can see
I came up with this phrase while meditating yesterday. It was inspired by something my dear friend Andrew Johnstone told me recently. At the Intentional Table, we find ourselves circling back to an important theme with a recurring and increasing frequency: Gratitude. It's an incredibly overused, misused, and, I think, sometimes misleading term. Oxford says, “the quality of being thankful; readiness to show appreciation for and to return kindness.” In the latter part of that sentence is the key, which is ‘returning.’ There is an idea that we commonly refer to in Intentional Creativity known as ‘sacred reciprocity.’ Sacred reciprocity is like gratitude in action. It means not only being thankful for that which you do have but also for what you do not have. As the old adage goes, “Be careful what you wish for.” Once, as a younger person, for an art installation at Burning Man, I took photographs from an art collection that were taken at the festival where participants were asked to write on a card why they do what they do. Then, the participants had a photograph taken with their answers on the board. If you were asked, “Why do you do what you do?” what would your response be? May I suggest you pause here and write that down, like now, please? Here, below, is my answer to this question. This was (I think) in 2010 or so. I had been in the desert for a month, working for the festival in telecom. This was before I knew anything about Intentional Creativity, had met Shiloh, or lived in California. Why do you do what you do? ~ My answer It’s amazing that I still operate soundly upon these ideas that I created on paper with a sharpie in the desert in about the space of time that it took me to write it out. They just came out that way. Now, here I am, 14-odd years later, and the volume of the voices in my head asking for me to pay attention to gratitude are basically yelling at me. If you know my story, you may find this interesting. In the last 2 years, I have had 2 minor strokes in my left eye. The last one separated the disk where the optic nerve enters the eye from the retina. Now I have a dark shadow behind where the disk was attached that tracks with my sight. It will never get better, so it’s my new companion. I was also diagnosed with kidney cancer last March. It was stage 3 and mean. All the cancer was located within the boundaries of the kidney, so there was no chemo or radiation, just removal. My spleen was affected, and that is what killed me on the table. (They brought me back quickly, it appears.) So, let’s take a closer look at what in the world I may be grateful for, and perhaps there is something in here for you, too. I once wrote a white paper that sought to prove the existence of God using improbability as the argument. Basically, it was that it is SO improbable that there is a God, AND if every equation must balance, THEN it’s so infinitesimally improbable that there is God that there MUST be one. The theory of conservation of energy underwrites this thought. “conservation of energy. : a principle in physics that states that energy can neither be created nor destroyed and that the total energy of a system by itself remains constant.” So you see, opposites attract and repel alike. I cannot count what I am grateful for because there are too many items on the list. I am equally grateful for the other list of things that have not occurred. I am sure that if you did an exercise to write it all out, you would also find, when truly examined, that your list would wrap around the building, too. So, I like the mindful route, the simple route, the beautiful route. Here is my conjecture: reduce all of the things that flood your mind about what you are grateful for into a word, a sentence, perhaps. Something you can write on a note card that is emblematical of the whole enchilada. You see mine at the top of this post. “Only the wounded eye can see.” Kind of a meme, sort of a quote, rather like a poem in one line. That is what you seek. My wounded eye sees the world through shadow now. It’s an amazing contrast to the right eye. I see the light, and I see the shadow. I hold them both as a part of my practice, and well, it’s not like I can un-see it, right? I am being allegorical about this, and why not? It works. I will endeavor to make my gratitude actionable within the next 2 seconds. Not tomorrow, not now, RIGHT NOW. Ready? You are already there. You already read it. This message is not just a public service announcement… it’s an invective for you to see more clearly, right through the wounds. Light and shadow mean nothing without each other. Without contrast, you have no place to make a stand as to where you are, where you want to be, and under what conditions. I am quietly adding contrast to my gratitude library. Thanks for reading, Jonathan
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What is going on deep in the Soul of a carrot that makes it SO GOOD for you?
01/07/2024
What is going on deep in the Soul of a carrot that makes it SO GOOD for you?
Sometimes, at the Intentional Table, well, actually, any Intentional Table that I happen to be sitting at is a place where I tend to do what I do to so many things in life, which is anthropomorphize them. I think it started when I was about 4; when riding in the car, I would stand with my arm around my dad’s neck, and when I saw the moon, I would always say, “Mr. Moon!” Yes, this was 1966, so no seat belts, car seats for kids, or any of that. My dad’s ‘62 Valiant had no such thing as safety in any way. Me and Dad on my first day of school. 1966 Valiant, brand new! I've recently refined that, too. Trying not to scribe behaviors or characteristics of humans to inanimate objects but rather to come to a more beautiful and mindful description, which, for the purpose of our conversation today, I will call ‘Animism.’ Maybe even Sacred Animism! The thought that everything in the universe is composed of the same mishmash of atomic ingredients, just run off of a different 3D printer. My 3D printer was my mother, of course. I am her seedling. This often helps me feel connected when I am lonely, which is often. Eating in our time has gotten complicated, needlessly, so, in my opinion. I will get to the ‘needless’ part in a moment but consider first the complexity of how one attends to this most basic of creaturely activities. When you need a cheeseburger, you NEED a cheeseburger. Most of us have come to rely on experts of one kind or another to tell us how to eat, such as doctors or diet books, or media accounts of the latest findings and nutritional science government, advisories and food pyramids, the proliferation of health claims on food labels. We may not always hear these expert's advice, but their voices are in our heads. Every time we order from the menu or wheel down the aisle of the supermarket. Just like the overculture of capitalists love, love to do, your head is full of disembodied voices informing you and ‘watching out’ for your health. With health like this, it’s a wonder we are still here. Are you even aware that they are there, in the background, silently running the show? If you need more awareness and access to that, I will suggest a teacher of Intentional Creativity near you, free of charge! Also, in our heads today resides an astonishing amount of biochemistry. How odd is it that everybody now has at least a passing acquaintance with words like antioxidant, saturated fat, omega-3, fatty acids, carbohydrates, polyphenols, folic acid, gluten, and probiotics? It's gotten to the point where we don't see food anymore but instead look right through it to the nutrients (good or bad) they contain, and of course to the calories. All these have some secret and invisible qualities in our food that, properly understood, supposedly hold the secret to eating well. The zeitgeist of information, bundled for you; why you are nearly a nutritionist already! But for all the scientific and pseudoscientific food baggage you've taken on in recent years, we still don't know what we should be eating. Should we worry about the fats and the carbohydrates? Then what about the good fats or the bad carbohydrates like high-fructose corn syrup? How much should we be worrying about gluten? What's the deal with artificial sweeteners? Is it really true that this breakfast cereal improves my focus, or does the other cereal protect me from a heart attack? When did eating a bowl of breakfast cereal become a therapeutic procedure anyway? Some years ago, feeling as confused as everyone else, I set out to get to the bottom of a simple question. What should we eat? What do we really know about the links between our diet and our health? I'm not a nutrition expert or a scientist; I'm just a cook, just a curious cook, hoping to answer a straightforward question for myself. Most of the time, when I embark on such an investigation, it quickly becomes clear that matters are much more complicated and ambiguous. Several shades grayer than I thought going in. The deeper I delved into the confused and confusing thicket of nutritional science, sorting through the long, running ‘fats versus carbs wars’, the ‘fiber skirmishes’, and the raging dietary supplement debates, the simpler the picture gradually became. I learned that, in fact, science knows a lot less about nutrition than you might expect. That in fact, nutrition, science is to put charitably, a very ‘young science.’ It's still trying to figure out exactly what happens in your body when you drink a coke (nothing good, btw.) or what is going on deep in the soul of a carrot to make it so good for you and why in the world would you have so many neurons, so many brain cells in your stomach. As nutritionists themselves will tell you, they're not there yet, not even close to nutrition science, which, after all, only got started less than 200 years ago today, approximately where surgery was in the year 1650. It is very promising and very interesting to watch, but are you ready to let them carve on you? I think maybe I'll wait. Case in point: last March in 2023, I was diagnosed with kidney cancer and had to have one of them removed. When I was in the hospital, they were most concerned about proteins as the kidneys eliminate protein, and with only one kidney left, I had to have less of it. They referred to it as a low-protein diet. A young nutritionist came to my room for a nutrition consult. She was very nice and seemed like she really had my best interest in mind. She asked me a litany of questions about my diet and exercise, and eating patterns. She prescribed a low-protein diet for me. The food that followed was astonishing: pork chops, mashed potatoes, soggy vegetables, sweetened iced tea. You get the idea. I was absolutely astonished that this was an example of a modified protein diet. Suffice to say, I lost some weight and a kidney while I was there. I've learned a small number of very important things. These are my takeaways for you! We do know about food and health. This is what I meant when I said the picture was simpler and deeper as I went. There are basically two important things. You need to know about the links between diet and health to facts that are not currently in dispute. All the contending parties in the nutrition wars agree on them, and even more importantly, for our purposes, the facts are sturdy enough that we can build a sensible diet upon them, and here they are. Fact 1 Populations that eat a so-called Western diet are generally defined as a diet consisting of lots of processed foods, lots of added fats and sugar. A lot of refined grains, lots of everything really, except vegetables, fruits, and whole grains. These people invariably suffer from high rates of the so-called Western diseases: obesity, type 2 diabetes, cardiovascular disease, and cancer. Virtually all of obesity and type 2 diabetes, 80% of cardiovascular disease, and more than a third of all cancers can be linked exactly and precisely to this diet. Four of the top 10 killers in America are chronic diseases linked to this diet. The arguments and nutritional science are not about this well-established link; rather, they are all about identifying the culprit nutrients or ingredients in the Western diet that might be responsible for chronic diseases. Is it the saturated fat or refined carbohydrates, or the lack of fiber, or the trans fats or omega six fatty acids? What’s the point? We know all that we need to know to act on this diet for whatever reason is the problem. The suspect in this crime scene is the food chemist and his capitalist broker. Fact 2 Populations that are eating a remarkably wide range of traditional diets generally don't suffer from these chronic diseases. These diets run the gamut from one's very high in fat, like the Inuit in Greenland, which subsist largely on seal blubber, to one high in carbohydrates, like the central American Indians, which is focused largely on corn and beans, to one's very high in protein like the Massai tribesman in Africa, who is focused chiefly on cattle blood, meat and milk, to cite three rather extreme examples, but much of the same holds true for more mixed traditional diets. What this suggests is that there's no single ideal human diet but that the human omnivore is exquisitely adapted to a wide range of different foods and a variety of different diets, except that is for one, the relatively new, at least in evolutionary terms, the western diet. Most of us now are eating. What an extraordinary achievement for a civilization to develop the one diet that reliably makes its people sick. While it is true that we generally live longer than people used to, most of our added years are attributed to gains in infant mortality and child health. There is actually a third very hopeful fact that flows from these two people who get off the Western diet to dramatic improvements in their health. We have good research to suggest that the effects of the Western diet can roll back relatively quickly. In one analysis, a typical American population that even modestly diverged from the Western diet and lifestyle could reduce its chances of getting heart disease by 80%, Its chances of type 2 diabetes by 90%, and its chances of colon cancer by 70%. These two or three sturdy facts are not the center of our nutritional research or, for that matter, public health campaigns around diet. Instead, the focus is on identifying the evil nutrient in the Western diet so that food manufacturers might tweak their products, thereby leaving the diet undisturbed, or so that pharmaceutical makers might develop and sell an antidote for it. Yeah, we see you. Bonus: an easy mantra. Eat Food, Not Too Much, Mostly Plants. You will have it all down quickly. Thanks for reading! The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.
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Cocktail Hour @ The Intentional Table
02/03/2024
Cocktail Hour @ The Intentional Table
Greetings! It’s Cocktail Hour at the Intentional Table! It’s time for a new year, at least according to Julius Ceasar. They call it the Julian Calendar for a reason! Well, ‘when in Rome’, let’s have a peek at how to safely and beautifully open a bottle of sparkling wine. The ‘Champagne of Beers.’ I read it right there on the Miller beer bottle! According to any French person who has ever lived, ever, the comparison of sparkling wine to Champaign might as well be the same as Champagne to beer. There are many sparkling wines worldwide, including Prosecco (Italy) and Cava (Spain), which are wonderfully made, extraordinary things, drink beautifully, and are perfect for any occasion. But let's just be crystal clear: there is only one Champagne. How Bougie! The easy and short answer is that sparkling wine can only be called “Champagne” if it is made in the region of Champagne, France, which is located just outside of Paris. To clarify, all Champagne is sparkling wine, but not all sparkling wine is Champagne. Got it? Bon! While we're firmly of the belief that there's no bad time to open a bottle of champagne, there's no denying that as the end of the year approaches, so too does the number of corks the average person pops. But are you opening those bottles the right way to make the most of your bottles of bubbly? After all, a poorly opened bottle can not only end in messy sprays of sparkling stuff (forget the milk, it's spilled champagne that's really worth crying over) and loss of valuable bubbling power but considering that the pressure inside of the bottle and expel champagne corks at , unwary popping can even be a safety hazard. There's no need to scream "duck" as you wrench out the cork, though. There is a proper—and safe—way to open a bottle of bubbly. Remember, if you point it at someone, it’s a weapon. Don’t be that person…. WE are more sophisticated than that at the Intentional Table; I would posit for your consideration! Let’s use beauty as our guiding principle as we do this. Make Sure the Bottle Is Chilled The bottle of champagne or sparkling wine should be properly chilled to around 45 degrees Fahrenheit. If it isn't cold enough, the pressure inside the bottle will cause the cork to release very quickly. That's when you get a geyser and a dangerous projectile. Use a Wine Key to Cut off the Foil… or not. Although all sparkling wines have a tab to help open the bottle, most of the time, it fails to make its way around the bottle, leaving an ugly mess of excess foil. Cutting the foil below the large lip of the bottle all the way around creates an even, clean line so that once the foil is removed, the cork and cage (the wire piece wound over the top of the cork) are exposed—it makes for a more attractive presentation and a more comfortable fit in your hand for the rest of the opening process. But you don’t really have to, friend. Be lovely or not; it’s your call, and for me, it all depends on just how thirsty I am. My fellow revelers are… Use a Napkin or Towel. If your bottle has been sitting in an ice bath or has developed condensation, make sure to dry it off first. Then, fold a napkin or kitchen towel lengthwise and put it over the cage and the cork. This creates another measure of safety that can help prevent the cork from flying off and will help you get a better grip. Twist the bottle—not the cork. This is priceless advice. It’s easier to grip the big handle than the small one, nes’t pas? Once the cage is loosened, begin to extract the cork by keeping pressure around the cork and twisting the bottle. If you twist the cork, it can break inside the bottle. Disclaimer: The above is correct. I am not correct; I usually will remove the cage before I pull the cork. It helps me stay steady and not get the cage hung on the lip of the bottle. How many licks does it take to get to the center of a tootsie pop? (3) How many turns of the wire cage loop before the cage is ‘loose’ and not a safety device any longer? Answer: 6 1/2. Exactly. Only. Every time. Count them! When you get to 6.5, that baby is ready to go. Use your new smarts to stay safe. Begin to pull the cork away from the bottle slowly. Once the bottle has been loosened and is moving freely around the cork, continue to maintain a firm grip on the cork and progressively begin to work it out. I usually will twist ever so gently as well, but I remain aware of not breaking the neck of the thin lower part. Do this until the pressure in the bottle begins to push the cork out naturally. Once you feel the cork begin to move on its own, push against it gently to keep it from releasing too quickly. Control how quickly the cork separates itself from the bottle. The slower the cork separates itself from the bottle, the more gentle the hiss that will occur. That's right, a hiss, not a pop. People are always wowed when a bottle of sparkling wine is opened with barely a blip—aim for that. The French term for this is: ‘The Sweet Sigh.’ This is what you want. Use your favorite glasses... and reconsider flutes. What? I know! While flutes are common, the narrow opening keeps you from appreciating the aromas of the wine, meaning you miss out on some of the bubbly nuances. Instead, pros tend to favor tulip-style glasses (think: a champagne flute with a wider rim and a more rounded bowl) or white wine glasses (champagne is, at its essence, white wine) to make the most of the vintage. So, it’s that time. Get in the fridge, and get it real cold-like, beloveds. Blessing from this Intentional Table and its humble cook. Cheers! Dr. j The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.
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Once Upon a Spirit Warrior
12/24/2023
Once Upon a Spirit Warrior
Camen in New York City, surrounded by Escher What does it take to be a Spirit Warrior? At the Intentional Table, we know. Soon, so shall you! There is not one single thought, idea, nor concept that I can relate to you that would adequately describe a life as singularity as this story that I am about to ‘relate’. Relate is the wrong word to end the previous sentence. My grammar checker tries to tell me, with that irritating little red line, that it’s not correct. That is, in fact, the perfect metaphor for Carmen Baraka. Not correct, perfect. Let’s make a distinction right now and get it crystal clear. I have had plenty of opportunities to think about what is correct and what is perfect. They are clearly not always the same, and most of the time, given the current social constructs of our lives and communities and world, correct is the last thing we need. Correct brought us here; revolutionary gets us there. ‘Relate’ has a special meaning in this post. Read on, rebel soul… United Nations Commission on the Status of Women Aho Mitakuye Oyasin This is where the soul of the revolution lives. In Lakota, it means “All my relations.” in Carmen’s worldview, this was the most beautiful statement of the interconnection of human beings that she could possibly refine or pick from the entire constellation of native wisdom that she carried. This was demonstrated to me so many times that I cannot count it. Her "big tent" and inclusiveness took into account every person that she met as a distant family member and treated them accordingly. Carmen agreed to, accepted, and retains a unique and special role in Intentional Creativity. It is hard to recall the occasions of her smiling, dancing, dreaming, performing ceremonies, drinking tequila, laughing, and rising all boats with her high tide of excitement because there are simply too many to mention. Her hospitality and gregariousness were completely infectious, and I am amongst the many who felt the warmth of her smile and the touch of her kindness, care, and attention. Carmen, Shiloh, and Denise Of course, there is no way that I could create a monologue or other recantation of her entire life because it would be much too large. It includes her professional-level drumming and her incredible perception of depth as an artist, creating paintings of magnitude and exquisite expertise. Way too much to add here, but suffice it to say, it was a mighty catalog for a great mind. Are you a Spirit Warrior, too? Would you stand up, speak out, and advocate for the things that you knew were true, beautiful, and proper? Would you love others with your whole being? Would you feel that this was your work to do in this world? Would you consider it a privilege or a burden? Imagine for a moment that you are standing before the entire United Nations, speaking to women from hundreds of foreign nations about the conditions and struggles of the Native Americans. Imagine the look on the women delegates’ faces from all over the world when they learn that the condition of American citizens is less than the most impoverished people in the world that they serve. This is what Carmen was made to do. Advocate, rebel, champion, uplift, and have one heck of a good time doing it. Carmen holding court in New York City One year, on our trip to the United Nations, she decided that she would drum and smudge every flag of the member nations of the United Nations. She lit a smudge stick the size of a small baseball bat, and Shiloh drummed. An entourage of approximately 20 women marched the entire length of the United Nations while Carmen and the ladies sang; she smudged, said prayers, and they drummed. It was the same week that Russia invaded Crimea, and Hillary Clinton, as Secretary of State, was visiting the United Nations. Security was intense, and I collected passports and driver’s licenses from all the ladies just in case they got arrested so that I could get them out and post bail. (Not kidding) What lengths will you go to to be a witness and a champion for authenticity, self-agency, and freedom? Carmen, if you are a student or a practitioner of intentional creativity, you may know, departed this time and place. Here, we call it “walking into your future.” She faced some long-term health issues that played her for many years but without complaint. It was not evident to anyone except for those who knew her most intimately. Carmen and Denise, as wed by Shiloh Sophia Carmen's life exemplified what we teach at Musea and converse about at the Intentional Table. A life of courage and passion, and life of the “devil may care” adventurer, and an interconnectedness with all beings, along with a desire to end the suffering for the same. In our heart of hearts, there is no loss greater to us. And, yet, there is no celebration greater than this. In that divine dichotomy lies the answer to whether you, friend, are ready to be a Spirit Warrior. I'll tell you something now that I have not told anyone but her (not even her partner, Denise, and not my wife, just her…), and it's quite intimate, so please consider it for yourselves. The reason is that I feel her telling me to tell you. It was the last time I spoke to her. I told her that a human dies three times. The first time you die is when your body perishes and no longer functions. The second time you die is when no trace of you remains. The third and final time is the moment when your name is no longer spoken. I told her that day that as long as I lived, I would speak her name aloud. She cried, I cried. I am now. It was as beautiful of a gesture that I, a white male from the same people who destroyed her very culture, could offer as a soul friend could make. But, how will I speak of you? How shall you speak of me? How shall we honor each other by speaking our names into the realness of now? Below is a video from the deck and in the redwoods above Carmen’s Spirit House. It was raining, and the sun was shining off of Humboldt Bay. When you watch this, all glorious 15 seconds of it, find her in the droplets; find yourself there, too. This is where we will all meet, arrive, and join in peace. This is the best peace that I, the author, could ever offer you. You will become a Spirit Warrior, too, by asking your relations (all Earth): “Is my Spirit enough to serve that which I am here to do and is mine to do?” Your answer, in case you missed it along the way, is not the answer you think…. it’s that you had the courage to ask it in the first place. From the Deck at Carmen and Denises’ house in Arcata, CA. Peace. Carmen Baraka Carmen Baraka Carmen Baraka There is wisdom here, my relations. Ask for your guides. Listen to the smallest voice within you, and THIS is where the Spirit Warrior will do her work. With the finest grains of love and respect, Chef in NYC before the UN The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.
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Cocktail Hour @ The Intentional Table
12/23/2023
Cocktail Hour @ The Intentional Table
Greetings! It’s Cocktail Hour at the Intentional Table! Oh, how sweet it is! The holiday season has landed with a ‘thunk’, and ready or not, here we go! I was going to keep on my riff of bar building and mixers, etc. But that is mechanics, and well, I simply feel compelled to offer this tribute to one of my all-time ‘ne plus ultra’ loves, the Negroni. Let's be clear: this is a bitter drink, and it's better for a reason. I was first introduced to the concept of bitters by my mother. All the years that she lived as a nurse with the U.S. Army In Germany told her that bitter is the best digestive medicine in the world. This remains the case to this day, and on the herbalist side of this, we can say that we know that the phytogenic compound called berberine is the responsible agent, but I digress. My mother had these little orange bottles of bitters from Germany that she would give me whenever I had an upset stomach. Of course, they were bitter, so I made that “mom, how in the world you expect me to drink this” face, and yet they worked like a charm every time. You will not make that face when you taste a Negroni, however. Although this drink is set up on bitter, think more like grapefruit rind than actual bitterness. I could wax poetic for quite some time about this one particular beverage. It was one of the first things I saw that had true craftsmanship and artistry behind just pouring in ingredients into a glass and stirring. Be sure to see the extra credit at the bottom of the post for that final beautiful flourish that turns this from an arguably incredible classic cocktail into a true work of art. While the Negroni is considered one of the most classic cocktails, this sipper is thought to have grown out of another drink, the Mi-To, a mix of Campari, which is made in Milan, and sweet vermouth, which is made in Torino, shot with seltzer and garnished with a lemon peel during World War I. The easy-going Mi-To became popular with US servicemen stationed in Italy, where it took on the nickname it's now known by today, the Americano. There is a side story, too, in Venice at the Caffe Florian, which I absolutely will not miss when I am there. A story was related to me by the bartender there that when the Americans were in Italy, the drink was too bitter for them, and they asked for orange juice to be added to the basic beverage; at that point, it became the Americano. But at the end of the day, who knows? Different origin stories credit competing Counts, Count Camillo Negroni, and Count Pascal Negroni (everybody is royalty in that family?) with inventing the Mi-To that would eventually bear the family name. The drink’s true father is debated, as is the location of the invention. Was it Camillo who allegedly asked a bartender at Café Cassone in Florence to replace the seltzer with gin sometime around 1920? Or, was it Pascal, a Corsican General stationed in colonial French Senegal, who created the drink in honor of his wedding in the 1860s? Whatever the real story, the switch turned a bubbly, thirst-quenching, long drink into a stiff, short drink that went on to conquer modern cocktail culture. (My bet is on the Generente’) The classic Negroni formula is equal parts gin, Campari, and sweet vermouth. That-is-it. Done. A huge gin fan might bump up the base spirit in a 2-1-1 ratio. Someone looking for a more bitter forward might do the same with the Campari. Vermouth seems to play a bit of a third wheel here, but it’s a co-star of its own standing. Using a rich, full-bodied Carpano Antica Formula (My Favorite Vermouth, BTW!), for example, will produce a classic Negroni, while a French Noilly Pratt or Dolin Rouge will make a lighter style. Please don’t use Punt e’ Mes or thick, sweet vermouth in this drink. Think about matching the vermouth to the gin. Piney juniper for gins from the London Dry School needs a vermouth that can stand up to them. If you go to the store to buy a gin, just ask for “London Dry,” and they will show you. (Think Tanqueray, or Bombay)The botanical profiles of modern-style gins, like Hendricks, are better matched to mellower vermouths. Experiment: cocktails can be classic, but that doesn't mean they're carved in stone. Extra Credit: Make a truly luxurious event! It’s about the ART! Pay Attention to the way the peel is being held! With the outside of the rind facing the flame. It’s critical for the right effect and result. Flaming an orange peel (coin)… what? What You'll Need One fresh Orange, preferably organic. (Wash it first! It could have pesticides and citrus wax - not a winning formula.) Most importantly, freshness really matters here. As citrus ages, its skin dries out. The fresher your fruit, the brighter the flame. Sharp paring knife. Wooden matches. You might be asking yourself, “can I use this lighter I have in my pocket?” That question is the wrong question, friend. The real question is, “Do you really want butane in your drink?” What You'll Do Cut a round "coin" of orange peel, at least an inch in diameter. This time, don't worry too much about getting some of the pith. A thicker piece of peel is easier to squeeze over a lit match. Light a match; hold the lit match several inches above the cocktail. Hold the orange peel skin side down, about two inches above the lit match. (If you wind up with match soot on the peel, you held the peel too close to the flame, hey!) I prefer to wave the peel slowly over the match for a couple of seconds to help warm the oil so it lights more easily, but this isn't always necessary. Squeeze the peel over the lit match. A quick, strong squeeze. Rub the peel around the rim of the glass. Drop the twist into the drink. Be patient. The first few times you do this, it might not work very well, but keep practicing. Be sure to use fresh oranges, and you'll eventually get it down. Take a look at this image: What you are seeing here is the very fine droplets of orange oil passing through the candle flame. This oil lightly burns as it passes through the candle flame before landing on top of the drink. So what you're actually doing here is adding burnt orange oil to the drink, which becomes a significant and prominent player in the beverage itself. SO CLASSY. I recommend wearing a coat and tie or anything else that makes you feel sexy. I always prefer a tuxedo or at least a formal shirt under my chef’s coat. Cheers! The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.
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The magic (and science) of an Appalachian Tea
12/10/2023
The magic (and science) of an Appalachian Tea
Here at the Intentional Table, we get all mushy and cooing around moms-to-be. Who doesn’t? Women’s health issues are humanities health issues, as you may remember… everyone who has ever lived, ever has had a mother. My Mother, when she graduated from Boston College Where I am from, we had to make our medicines if we could, as store-bought and doctor remedies were hard to come by and expensive if you could get them. I cannot count the number of times that my family was treated for something or another by the local veterinarian. He was always handy in the country and turns out bag balm, and horse liniment are really good for 2 legged horses as well. At Musette, I have crafted this tea, which in the hills of WV is often called Nora. I call this tea ‘Mamma Bear’. It makes me all fuzzy to say the name. Now, you do not have to be pregnant or lactating to drink this tea. Nor do you have to be female. This is a great tea for anyone, but let’s stay focused. As an Iced Tea, it’s amazing. Nourishing Tea for Pregnancy and Lactation and All Women in their Childbearing Years NORA tea is an herbal tea that consists of nettles, oatstraw, red raspberry leaf, and alfalfa. Traditionally recommended in pregnancy by midwives, it has many healthful benefits and preventative properties. The herbs in NORA tea are specifically chosen because their nutritive content and herbal actions are so beneficial to women in their childbearing years. Many women choose not to continue taking prenatal vitamins after committing to drinking quantities of this tea every day. It is that complete! NORA tea stimulates your system to optimal health, optimizes mineral absorption, guards against anemias, and maximizes the health of the liver, thereby helping to prevent many common pregnancy complaints, or minimize them. In my experience, it prevents possible complications during the birth by helping to promote proper contractibility of the uterus release of the placenta, and by doing so, it prevents hemorrhage. Because of the health of the tissues, it reduces tears and the degree of them. After your baby is born, it will help your milk come in quickly, and the amount of production to stabilize. Also, it will help reduce the amount of time that you have a lochia flow postpartum. That said, it is not a miracle substance and is simply a preventative measure. Here is some of the following information about the nutrients in these herbs, and I think you will agree. NORA Tea consists of four ingredients: Nettles, Oat Straw, Raspberry Leaf, and Alfalfa. (Thus, the name). Midwives recommend women begin to drink NORA Tea after the 16th week of pregnancy. They also recommend trying to drink a quart daily, since then it will become a daily habit to prepare the tea. If you find it difficult to drink it daily, it is important to drink it at least 4 times a week or half of a quart daily to maintain nutritive and preventative benefits. Mix 2 parts (8 oz.) Raspberry Leaf and Nettles to 1 part (4 oz.) Alfalfa and Oat Straw. Mix well and place in a ziplock baggie. A large plastic Rubbermaid-type container works well for mixing it. You can also add either Peppermint, Spearmint, Lemon Balm or Rose Hips (a sour taste) for flavor. Buy small amounts at a health food store in order to try them. To Prepare: (In the Evening) Place half an inch of herb in the bottom of a quart-size canning jar (a handful or two). Experiment with the amount of herb and strength of the taste to find what works for you. But please make sure there is at least approximately 1⁄2 an inch in the jar. Fill the jar to 1⁄2 to 3⁄4 of an inch from the top with boiling water. Stir the herbs down into the water so that they are all wet and mixed in and not floating. Cover the jar with a lid or small plate to retain the essential oils, and let sit overnight. In the morning, strain using a small mesh strainer into another canning jar and your “tea” (technically an infusion, a concentrated tea) is now ready. Since this is a highly nutritious drink, it is also strongly flavored. Some women love it and cannot get enough of it!! Some tolerate it, and others have a difficult time. These suggestions are offered to help you maximize the amount you drink. Feel free to experiment so that you are sure to drink it frequently. Some women like to make a gallon or more at a time and store it in the fridge. This way, they can make it 1-2 times in a week. This is easier for some women, and they end up drinking the recommended amount. To Use: Add the above-recommended herbs for a more dominant flavor. Add ice. Add Honey, blackstrap molasses (source of iron), molasses, sorghum, or maple syrup to sweeten. Mix with half and half (or a desired quantity) with fruit juice. (If you know anything about the mountain life in the south, you know what molasses and sorghum are, and if you do not, you are missing out, lemme tell ya…) Add a squeeze of lemon or lime; especially nice with Lemon Balm. Cut half and half with water. Cut half and half with an herbal tea such as Ginger. Please do NOT use artificial sweeteners in this tea. Ingredients: Nettles- Scientific Name: Urtica Dioica I was once asked if I only had one herb left in my entire apothecary, what would I stock. I said Nettles. Active Ingredients: Histamine, Tannin, Saponins, AcetylcholineFormic Acid, Sterols, Chlorophyll, Glucoquinine, Serotonin, Iron, & Vitamin A, C, D, and K in an easily absorbable form, very high in minerals, including silicon. Actions: Astringent, diuretic, nutritive, detoxifier, galactagogue, decongestant, hypoglycemic & tonic. Astringent means it reduces discharges. Galactagogue means it supports the production of breast milk. Nettle’s is one of the most widely applicable plants we have. It strengthens and supports the whole body. It is one of the most powerful plants we have to deal with allergic rhinitis, more commonly known as pollen allergy or hay fever. Studies are also showing that it has a broad range of anti-inflammatory uses, so is useful for migraines, arthritis, lupus pain etc. It is an extremely nutritive plant, high in vitamins and minerals, particularly iron, silica, and potassium, and it shows broad antifungal effects as well. Through its diuretic effect, it promotes detoxification and works to prevent bladder infections. It also strengthens the kidneys and adrenals, an important function during pregnancy with their increased work load. The readily assimilated high calcium content helps to diminish muscle pain in all areas of the body during pregnancy, including the legs, round ligaments, cervix, and back, and also during labor as well. With its high Vitamin K content, it is also proactive in preventing excessive bleeding after birth. Because it strengthens the blood vessels and maintains arterial elasticity, it helps prevent hemorrhoids and varicose veins; because of this, it also helps to maintain normal blood pressure. After birth, it helps in the production of breast milk, making it nutrient-rich for the newborn. Oatstraw-Scientific Name: Avena Sativa Active Ingredients: 50% starch, proteins, alkaloids, saponins, flavones, sterols, Vitamin B, silica, & calcium, magnesium, silicon, potassium, & iron. Actions: Nervine tonic, anti-depressant, nutritive, demulcent, vulnerary. Demulcent means soothes irritated tissue and Vulnerary, which means it aids in the healing of wounds. Oatstraw is one of the best remedies for “feeding” the nervous system. It is useful for exhaustion and depression; it strengthens the whole nervous system, making it a preventative and protective herb to enhance your ability to cope with stress. While being stimulating and energy-giving, they are also relaxing and an aid to sleep. Oats is also a uterine tonic and works on strengthening the thyroid and balancing hormone production. It can be helpful for high blood pressure, varicose veins, and hemorrhoids. It is also a soother for the digestive tract. It also lowers blood sugar and is useful for fluid retention. It is one of the best sources of magnesium, helping irritability and calcium absorption. Raspberry Leaf- Scientific Name: Rubus idaeus Active Ingredients: volatile oils, pectin, citric acid, malic acid, tannin, phosphorus, potassium, calcium, magnesium, & zinc, Vitamins A, B, C & E. It is the highest-known herbal source of manganese. Actions: Astringent, tonic, toning, pelvic and uterine relaxant. Raspberry leaves have a long tradition of use in pregnancy to strengthen and tone the tissue of the womb, assisting contractions and preventing excessive bleeding. Raspberry also tones the mucous membranes throughout the body, soothes the kidneys and urinary tract, and prevents excessive bleeding after birth. Raspberry works on the digestive tract, stabilizing it. It continues its good benefits after birth by working to help milk production and recovery. The tonic and relaxant actions on the smooth muscles of the uterus act to reduce the pain of uterine contractions during childbirth and make them more effective and productive, shortening the duration of labor. Currently, there is some controversy surrounding the use of Raspberry leaf during pregnancy, which is unfortunate since its use has been associated with pregnancy and birth since ancient times, according to their writings. The concern is early miscarriage. For this reason, I recommend using NORA tea after 16 weeks of gestation by the obstetric calendar. I sincerely hope this controversy is settled quickly so that women can again enjoy Raspberry’s wonderful help in dealing with the nausea of pregnancy without concern for their growing baby. Alfalfa- Scientific Name: Medicago sativa Active Ingredients: Vitamin K, iron, chlorophyll, Vitamin A, B-6, E, D, & K, beta-carotene, biotin, folic acid, pantothenic acid, fatty acids, saponins, high in copper. Actions: bitter, general tonic, alterative, diuretic Alfalfa has a history going back to ancient times, cherished for its nourishing abilities for people and their animals. It has a deep tap root and grows in rich soils, making it very rich in trace minerals that it pulls up from deep below the surface. It purifies the blood and is a powerful tonic. It balances the blood sugar preventing the swings of hypoglycemia common in pregnancy. It soothes the digestive tract and contains the digestive enzyme betaine, and the saponins balance the intestinal flora. Peppermint- Scientific Name: Mentha piperita Soothes the digestive system, and circulatory systems and relaxes the nervous system. NOTE: Discontinue usage of Peppermint after you give birth as it is a lactation suppressant. Spearmint- Scientific Name: Mentha Spicata Same usage as Peppermint, but it is a different species in a plant family. Lemon Balm- Scientific Name: Melissa Officinalis Soothes the digestive system, reduces stress, and has a tonic effect on the heart and circulatory system. Traditionally, it has been used to bring afterbirth. Combats allergies. NOTE: Using large amounts of Balm may inhibit the body’s utilization of Thyroid hormones. Added as a flavoring to NORA tea, I feel is a safe usage of the herb, and not a “large amount”, which would mean 12+ cups daily. Rose Hips- Scientific Name: Rosa canina This is one of the best natural sources of Vitamin C we know of. An Excellent tonic aids the gallbladder, kidneys, and bladder. Strengthens connective tissue and helps relieve stress. Order some Mamma Bear Tea @ Musette! Thanks for reading! References: The Complete Woman’s Herbal, Anne McIntyreNutritional Herbology, Mark Pederson Wise Woman Herbal for the Childbearing Year, Susan S. Weed The New Holistic Herbal, David Hoffman Principals & Practice of Phytotherapy: Modern Herbal Medicine, Mills & Bone Eyewitness Handbook: Herbs, Lesley Bremness Medical Herbalism, David Hoffman
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Wednesday Kitchen Smarts
11/15/2023
Wednesday Kitchen Smarts
Yes, well, it’s not exactly Wednesday. It happens. Never too late for a quick tip, however. Today’s quick tip is about canned food. I think it's at some point everyone has come across that rogue can of pork and beans at the back of the cabinet that expired a couple of years ago. The question comes across your mind: is this still safe to eat? Could this still be good? When I was a young cook, just out of the military, I would not think twice… eat that! Of course, I would also eat pizza left in the back seat of the car for a couple of days and think when I found it, “sweet!” Down the hatch. Bulletproof belly. How long has this pizza box been under my gym bag in the car? Who cares! I remember my mother talking to me about this when we would talk about mostly dairy products since I grew up on a dairy farm at that time, and of course, not unlike now, food was very precious and hard to come by, and we considered anything purchased at a store very expensive. My mother was actually the first one to point out to me that it says ‘best before’ or ‘best by,’ not do not eat after or throw away after as a date stamp. There's also a principle that was advanced by a famous theorist named Buckminster Fuller. That concept was "enforced scarcity”. This means that the people who sell food in cans have a definite interest in selling you as many cans of food as possible. This, of course, is the way commerce works. Ship more units, make more money, shareholders are happy, and everyone stays employed. Enforced scarcity means that our beautiful world, in fact, has enough food for everyone, but as we know, there's just no money in that so the profit motive is what's driving this scarcity model. That could be a whole long research paper all bad self, but suffice it to say that you should believe your own judgment and senses and have the facts before you decide whether to buy anything, eat anything, retain anything, all of it! So let's dig into this mystery of the best before date… Hey… if I’m hungry, I’m hungry… just sayin The ‘best by’ date printed on canned foods is not a hard and fast expiration date. It refers strictly to the manufacturer’s recommendation for quality, not safety concerns. In theory, as long as cans are in good shape and have been stored out of the right conditions, such as in a dry place between 40 and 70°, the contents should remain safe to use nearly indefinitely. (Nearly means within reason!) That said, natural chemicals in foods continually react with the metal in the can, and over time, canned foods, taste, texture, and nutritional value will gradually decrease. The question is when manufacturers have an incentive to cite a ‘best by’ date that is a conservative estimate of when the food may lose quality, but it's possible that some canned foods will last for decades without any dip and taste or in a study, conducted by the National Food Processors Association, and cited in FDA Consumer Magazine, even 100-year-old canned food was found to be remarkably well preserved with a drop in some nutrients, but not others. I am not eating pork and beans that Van de Camp himself put in the can; thanks! I am sure he was a nice buy, but…. No thanks, Gilbert. Dates aside, cans with a compromised seal, punctured, rusted through, or deeply dented along any seam should never be used and discarded immediately. These are warning signs of the presence of the rare but dangerous botulism bacteria Thanks for reading! Provisions for Your Intentional Table from Musette! Dr. j The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.
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No Soup for You... Part 2
12/03/2023
No Soup for You... Part 2
This is part 2 of a 2-part series of incredible, spectacular, unbelievably great, and yet humble writing about SOUP. My body double. 8. Skipping the acid Acid is often forgotten about as a flavor component in soup, and we can understand why. Soup is, by its very nature, a cozy, comforting dish, and astringent flavors from vinegar and lemon juice don't tend to be associated with that kind of wholesomeness. But if you're foregoing acid entirely in your soup, you should be prepared for something pretty boring. Acid adds sourness to soup, one of the five main taste sensations humans have, and this sourness can help to balance out heat, saltiness, and sweetness. Acid can also work to underpin other savory flavors in soup and give everything a refreshing sense of sharpness. While some vegetables, like tomatoes, can add natural acidity, if you're working with more alkaline vegetables like celery or spinach, you may need some additional help. Generally, a simple squeeze of lemon juice or a dash of white vinegar will go well with most flavor profiles and can be added at any point in the meal. If your soup contains dairy, you could also consider adding one with a lower pH level, like sour cream or buttermilk. Bear in mind, too, that acid added just before the soup is served or squeezed directly into the bowl will usually taste brighter and sharper. 9. Cooking your pasta entirely in your soup Soup is the perfect vehicle for pasta and noodles, as well as grains like rice or pearl barley. Including a carbohydrate element allows your soup to be more filling and more energizing, as well as arguably more comforting. But pasta and other grains are starch-heavy ingredients, and when you cook them, they release starch. If you're not careful, this starch will make your soup too thick and gloopy and disrupt the balance of your other ingredients. It will also change the color of your liquid, giving it a cloudiness that may not be ideal for recipes that aim for a clear broth. Cooking pasta directly into soup also limits the amount of control you have with it – and if you add it too early, you may end up overcooking it and causing it to disintegrate. Rather than have this happen, the smarter thing to do is to partly cook it before adding it to your soup to finish it off, just before it's ready to serve. You should cook your pasta until it's about three-quarters of the way done, with a very al dente bite. When you add it to the soup, it will absorb the flavors of the broth in the last few minutes of cooking time while remaining firm in the bowl. 10. Adding your tomatoes at the start (assuming you are using these here…) Tomatoes are an ingredient in countless soups; in some, like the ever-popular cream of tomato, they're the prominent flavor. But for soups that contain tomato as part of a larger flavor profile, like minestrone or chili soups, adding them at the beginning of the process is a surefire way to mess them up. Tomatoes are acidic, with a pH level of around 4 to 4.5, depending on the type you're using. This pH level adds sourness and brightness to the soup, but it also lowers the overall pH level of the pot. When mixtures are more acidic, they interfere with the cooking process of other ingredients, like beans, stopping them from softening as well. Cooking tomatoes for too long can also break down their natural vitamin C levels, meaning that your soup is less nutritious overall. To counteract all this, simply add your tomatoes later on in the cooking process, early enough so that they soften and cook down but not too early that they make everything tart. Usually, 20 minutes will be more than enough time to cook tomatoes and develop their flavors fully, and you may need even less time than this if your tomatoes are chopped into particularly small pieces. 11. Opting out of caramelizing your onions Caramelizing onions can feel like a real chore. The process can take 20 minutes or more of slow, gentle cooking, which can add a significant amount of cooking time to your soup recipe. But skipping the caramelizing process and opting to sweat them instead means that you miss out on a huge amount of flavor. (Unless you have an Instapot cooker or another slow cooker. Check for recipes online; and they are easy and a great time saver.) Caramelizing onions develops and draws out their natural sugars, creating an intense, complex flavor from the vegetable and neutralizing its sharp, pungent tones. By caramelizing them, you achieve a whole new layer of depth in your soup, giving it a savory-sweet undertone that makes everything taste more rich. Skipping the caramelization of onions will make your soup worse in most recipes, but it's particularly bad form when making French onion soup, which relies on the onions as its key flavor note. It's also worth noting that the longer you caramelize your onions, the more flavor will unlock. If you have the time, try cooking your onions for longer than the standard 20 minutes to test how much flavor you can extract from them and further deepen your soup's taste. 12. Puréeing your soup in a blender If you like your soup smooth, puréeing it is essential. Puréeing soup allows you to smooth out your dish in mere seconds without having to simmer your vegetables excessively to cook them down, keeping their vegetal and bright flavor. However, although pouring it into a blender may seem logical, doing so is both cumbersome and dangerous. If you pour hot liquid into a blender and place a lid on top, its steam will create a large amount of pressure quickly. When you come to blend it, that steam will increase rapidly, which causes your soup to explode all over your kitchen. (I have done this pretty recently, and wow, I was red-faced and had a giant mess to clean. Duh.) The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. This will not only create a mess, but it's also a serious safety hazard. If using a regular blender is your only option, it's vital to allow your soup to cool enough before blending to ensure that it won't be harmful if it splashes on bare skin. You should also work in batches with your soup to limit steam build-up. In reality, though, the best thing to do is avoid using a countertop blender entirely and opt for a stick blender instead. These blenders can be inserted directly into your pot, preventing you from having to try and pour the whole thing out and take only a little more time than a regular blender. 13. Forgetting your umami flavor notes Few flavors hit the spot like umami does. Also known as savoriness, this core taste gives food a meaty, rich, dense flavor and rounds out both meat-based and plant-based dishes alike. But when it comes to soup, umami can be trickier to achieve. This is particularly the case with vegetable-based soups, which can be lacking in savoriness. People often try to rectify this by adding more salt instead of reaching for umami sources, which then leaves the food briny. u·ma·mi /ˌo͞oˈmämē/ noun a category of taste in food (besides sweet, sour, salt, and bitter), corresponding to the flavor of glutamates, especially monosodium glutamate. Wait… you mean MSG? THAT monosodium glutamate? Yes! Did you know that your own body makes MSG? But, like so many things, we take it too far. (Who knew that 25 diet cokes per day would basically kill you?) When you overdo anything, it comes back to get you. MSG is a naturally occuring salt form that is perfectly fine for you. Just not to the tune of “in everything, all the time, every time.” However, adding an umami boost to soup is simpler than you might think. Certain vegetables, like tomatoes and mushrooms, are naturally high in the glutamates that activate umami tastes, with garlic another key source. If you've added these already and you're still finding that your food tastes flat, try reaching for some soy sauce or Worcestershire sauce, both of which are umami-rich. Parmesan cheese is also a source of umami, and to extract its flavor effectively, you can simmer a parmesan rind directly into your broth. Stirring in some miso paste is also a great way to add some instant umami, and as most pastes are vegan, they'll fit into most dietary plans. AND FINALLY… 14. Skipping a garnish Soups are meant to be rustic and comforting, but there's no reason why garnishes can't go hand in hand with those traits. Garnishes are often skipped due to people deeming them unnecessary, but they can add crucial extra flavor to your soup, as well as a much-needed texture contrast. Using garlic croutons, for example, gives your soup a pop of umami while simultaneously adding a crunchy element, which is often lacking. A sprinkling of chopped parsley or cilantro, on the other hand, provides freshness and brightness, which pairs well with the deeper flavors of cooked vegetables or adds contrast to savory, meat-based soups. When choosing a garnish, be mindful of the central flavors of your soup, and pick something that fits in with this. Vegetable chips work particularly well for multi-vegetable soups, adding crispiness while remaining in the taste world of the main dish. For a cream of broccoli soup, try using a small sprinkle of broccoli florets, perhaps blanching them first to brighten their color. Cream of mushroom soup, meanwhile, works very well with a garnish of sautéed mushrooms, which highlights the meal's flavors. We have reached the end, and YOU, Chef, are now well-trained in the pitfalls and potential issues with making Soup. I realize that what I did NOT tell you is HOW to make actual soup, just the issues you may wish to consider as you cook. I trust you. Now, go make some Soup. Thanks for reading and supporting The Intentional Table.
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No Soup for You!
12/03/2023
No Soup for You!
Winter and Fall have no chance against this medicine. Soup is a staple food in virtually every national cuisine around the globe, and it's been around for longer than you might think. One of the first known forms of food preparation, ancient soup bowls dating from up to 20,000 B.C. have been found in China, with the dish originally made using heated rocks to create early forms of broth. As history tumbled on, more defined soup recipes started to form across Europe and Asia, while home cooks mastered the act of throwing a bunch of ingredients in a pot and making a delicious liquid-based meal from it — a practice that continues to this day. Soup /so͞op/ noun 1. a liquid dish, typically made by boiling meat, fish, vegetables, etc., in stock or water. "a bowl of tomato soup" 2. a substance or mixture perceived to resemble soup in appearance or consistency. "the waves and the water beyond have become a thick brown soup" Soup is life. (I added this one for grins…) What a bummer that its definition so incredibly limits its potency, possibilities, and endless variety. I personally think that soups are almost directly embedded into the emotional and somatic memories that every human has. Some of my fondest memories are having soup on various occasions. Not only all over the world but as a way of grounding and feeling more connected to people, places, or events. So, at the Intentional Table today, it’s Soup Day! I once wrote a poem called "The Way to make coffee is to begin by capitalizing Coffee". You guessed it, it's about intention. It's about that often dramatic and incredible Journey a coffee being hast to take in order to fall into your cup and make you smile and then get to work. So today at the Intentional Table, I will call this: “The way to begin making soup is by capitalizing Soup.” So, with such an incredible history and all we know about it, why is soup still so tricky to perfect? While it's not difficult to make a passable soup, too often, the homemade versions will have an underpowered flavor or be full of mushy and unsatisfying vegetables. There can also be a temptation to try and bolster the flavor of soup with salt or sodium-filled ingredients, leaving you with something less than dramatically delicious, and why, in the world, would you eat anything less than ‘dramatically delicious’? Come on…. You may even be saying to yourself, "I make a really good soup. What in the world is he talking about?" I am sure that that is absolutely true. None of the things here in this little stack that you read are meant to say that we do it better here or that you couldn't, shouldn't, or wouldn't be able to do it where you are. No. No. Hopefully, you'll find these arguably one-sided conversations helpful, instructive, and fun to read. You may have noticed that there's a big fat comment box as well, which you are absolutely able to use. As absolutely famous as I am, I do read everything that you comment on. 😌 So here are 14 (Yes, 14) things to think about when it comes to Soup. 1. Forgetting about your fats Soup is often championed as a food that can be low in fat yet still delicious. While that can sometimes be the case, this can often lead to people skimping too much on the fat in their soups, leading to a flat and lifeless meal. Fat serves to activate our taste buds and somewhat works as a taste in itself, thereby serving to round out a meal's flavor and underlining the other notes in our food. This is true even when it comes to liquid-heavy meals like soup, where fat doesn't work so much as a lubricant as it does as a flavor addition. Fat also contributes to a better mouthfeel in foods, and crucially, it can also have an effect on satiety, making meals keep you fuller for longer. The best part is that you can add fat at pretty much any stage of the cooking process with soup, and it will still have a positive effect on your meal. Add it at the beginning to sauté your vegetables properly, or finish your bowl off with a garnish of drizzled olive oil or a pat of butter. Doing this allows you to taste the full flavor of the fat and gives your soup an extra silkiness. 2. Not adding in a thickener One of the greatest tragedies that we can think of is a soup that's too watery. And this can often happen if you're not thinking about how to thicken it. While soup can often be thickened simply by simmering it on the stove for long enough or by the ingredients in it releasing starch to provide body, oftentimes, this may not be enough and may result in you overcooking things. Adding a thickener to your soup, however, is a quick way to give it density without intensifying its flavor too much. There are many easy ways to thicken your next soup, but our favorite method is using cornstarch or flour slurry. These starch-heavy ingredients serve to create bulk in your soup without changing its flavor. You can make an easy flour or cornstarch slurry by mixing a few teaspoons with water and then pouring it into the hot broth. This will prevent the dry ingredients from clumping together in your liquid. Try mixing in some coconut milk for a vegan thickener that adds fat and flavor. Alternatively, you could also blitz up some stale bread or mash up some boiled potatoes and stir them through for near-instant thickness. 3. Turning your heat up too high 🔥 Soups should ideally be cooked on a low simmer, but this, of course, takes time. And if you're in a hurry or are feeling hungry, the temptation can be to speed things up by turning up the heat. However, this is a surefire way to ruin your soup. Boiling your soup, instead of simmering it, will quickly cause your vegetables to overcook, making them mushy instead of tender. Any protein you add can also quickly toughen up and become dry when boiled due to the protein fibers constricting and pushing out the meat's juices. Therefore, you should always simmer your soup on low heat, keeping it barely bubbling until it's ready to serve. Make sure to keep an eye on it, especially if you're cooking it with a lid on, as heat can quickly build up due to the trapped steam and moisture. You can also avoid your vegetables becoming overcooked by making sure everything is chopped to the same size. This will prevent some of them from cooking earlier than others and getting a ruined texture. 4. Forgetting to sauté your ingredients As soup is cooked by throwing everything into a pot and simmering it, it can feel a bit pointless to brown your ingredients first. But fail to do so, and you'll end up with something ‘less than.’ Sautéeing vegetables and other ingredients before you add liquid is crucial for developing your food's flavor. Giving them access to direct dry heat through frying them allows the Maillard reaction to occur, giving all your ingredients a browned surface with a deeper flavor and unlocking sweet and savory flavor notes in vegetables like onions, peppers, and garlic. Sautéeing vegetables also helps to keep them firm when they're subsequently simmered by locking in their crunchy texture. As well as this, sautéeing vegetables can also help to preserve their color. It's also a good way of ensuring that any fats that you're adding are well incorporated into your soup by coating your vegetables thoroughly when sautéeing instead of pouring them in afterward. And if you're using a thickener like flour, adding it in at the sautéeing stage can also prevent it from clumping up if it's thrown in later. I am a huge fan of sauteing. In French, ' saute' means ‘to dance. ' This technique is characterized by high heat, a very small amount of oil, if any, and a short period of time. 5. Adding in your spices at the end If you want to make soup like a chef, you're going to need some spices. WAIT A MINUTE… LET'S TAKE A LOOK AT THAT LAST SENTENCE. So many places you will find this line. if you want to make ‘fill-in-the-blank’ like a chef… This is such a mockery of the word. Did you know that the word chef comes from the French military. Chef essentially is and equates to ‘manager.’ If you are in your own kitchen, you're the manager of that kitchen and therefore you are the chef. the only differentiation (according to famous Chef, Thomas Keller, in fact) between yourself, and a professional chef is that you have not been formally educated, in the chemistry of food, nor it service however, your intention, art form, and results are clearly, and only a precipitate of your desire and your acquired skill. If you have some skill and good ingredients, you, my friend, are a Chef. Let's just get busy with capitalizing Chef from now on too why don't we… The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. Spices, herbs, and other aromatics provide an irreplaceable element to soups, imbuing them with complexity and depth of flavor and preventing them from becoming bland. However, when exactly you add your spices is crucial, particularly if you're working with ground ones. If you're putting ground spices in at the end of the process, not only are you not giving them the time they need to unlock their flavors by releasing their natural oils, but you also run the risk of them clumping up in your broth. Instead, you should always add your spices at the beginning of your cooking process. If you're using whole spices, throw them in as early as possible to give their flavors a chance to develop and the spices time to toast. Ground spices should always be added before you add your liquid, and give some time to fry. However, make sure you're not adding them too early. Because ground spices are pretty fine, they have a tendency to burn if exposed to dry heat for too long. It's best to mix them into your vegetables and protein a minute or two before adding your liquid. 6. Over-salting your soup One of the worst things that can happen to a soup is it becoming too salty. Salt is, of course, a key flavor component of soup, and an ample amount is usually required to marry all of your ingredients together and stop your meal from being flat. But adding just one extra pinch can tip the balance and make your meal unpalatable. Soup can also quickly become too salty by adding extra ingredients that you're not using primarily for salt but which can contain high levels of sodium, like Worcestershire sauce, hot sauce, or spice mixes. Unfortunately, the solution isn't as simple as just adding extra water, as this can throw the balance off for all of your other ingredients. Instead, you can fix over-salty soup with a simple potato hack. Raw potatoes, as well as other raw starchy vegetables, will absorb salt as they cook, essentially working as a sponge for excess sodium. Simply peel a potato and place it in your soup for about half an hour while on a gentle simmer before pulling it out. Make sure you do a taste test afterward to assess the seasoning levels and make any necessary adjustments. 7. Assuming you always need to use broth Using a pre-made broth or stock, or one you've made from scratch, is a quick way to give soup loads of additional flavor. But if you've always assumed that you need it to make the best soup, you're mistaken. Soups can be just as delicious if you're using regular water as the base of your cooking liquid, and doing so allows for a more gently-flavored dish that contains the taste of your ingredients more fully. Using water is also, of course, a big money-saver. While stock cubes don't cost much, fancied store-bought stocks and broths can be fairly pricey, And you may find that they don't actually add that much flavor at all. If you're making your own stock or broth, it can also turn what should be a relatively quick meal into something that takes hours to prepare. Additionally, relying on a store-bought broth or stock can result in you adding significant levels of salt to the soup as well as herb or spice combinations that you may not love for your chosen recipe, whereas using water allows you to control precisely how much salt you're putting into your meal. Wow… are we there yet? I know it’s a longer read than usual, but hey, it’s NOT SOUP YET… See part 2, which will come right after this.
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I can't believe I ate the whole thing...
11/26/2023
I can't believe I ate the whole thing...
It’s a chicken. It’s delicious. Let’s eat! I thought that I might put an eye out with the button from my blue jeans. I was so full I thought sure that thing was coming off and zinging and across the room, sure to take someone out. “You could put an eye out with that!” ~ Every Mom, Ever You know you've been there. Celebrations that lead to overindulgence. Too much turkey. Is that stuffing delicious or what? Wow, I had no idea. I could put that many green beans away. Those things are fantastic. My mother had a funny saying, which was “hollow out a leg,” which was a warning that we were about to have a feast prepared for us, and she expected a minimal amount of leftovers. But what if, like Shiloh and me, you find yourself on a major holiday and not really, really into cooking a 16- to 22-pound extravaganza of a meal only to have it sit in the refrigerator for a bit longer than its serviceable use? I mean, leftover turkey sandwiches are fantastic, and I'm happy to give you a recipe for those too, but really, it's often wasteful and really doesn't serve the kind of modern lifestyle that we really should be having. As a people, we need to be smarter than that. We need to conserve; we need to respect and be in balance with that which we need without denying ourselves. It can sometimes be a tricky dance. So, without further ado, I'd like to talk about something that is the absolute staple of an Appalachian winter supper. I'm talking about chicken and gravy and biscuits. There is nothing quite as luscious or savory, warm and comforting as the smell of the roasting chicken and biscuits. Of course, there are ways to have this in a less traditional way that would do things like reduce calories or fat, but in this case, we're not talking about the bland, poached chicken salad and sandwich that you have at work on Thursday afternoon. We are talking about a celebratory dinner that should be celebrated and enjoyed with reason and respect and lots of gravy, of course. There are places to save your calorie loading, but this is not that. When I roast a whole chicken, the accompaniment I always yearned for is a generous poor of gravy. You know, the rich, deeply flavorful kind that gives off the soul-soothing vibes of a feast. I am not speaking about thin, runny-from-a-package stuff. Nor, am I speaking of the artery-stopping glue that you would find in a commercial kitchen. What often stops me is that great gravy typically begins with pan drippings, which means that you need to wait until the bird is finished roasting in order to make it. The best gravy also requires homemade stock and time-consuming production unto itself. (It’s worth it, but I would rather be here with you.) The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. If I can find a way to prepare juicy, crispy-skinned chicken and savory gravy in tandem, I'd have my dream dinner without too much fuss. This chicken recipe starts with the removal of the backbone of the bird so that it lies flat in the skillet, helping it cook evenly and quickly under the broiler. The backbone of this chicken will make an excellent stand-in for the turkey neck usually called for in the preparation of turkey gravy. To help the chicken fat render under the broiler, I nicked the skin all over with a paring knife. This also creates escape routes for steam but otherwise prevents the skin from bubbling up and burning. Preheating the skillet on the stovetop to jump-start the cooking of the legs and quarters, placing them in the skillet under a cold broiler, and then turning on the broiler slows down the cooking of the more delicate breast meat. After about 45 minutes, the skin is brown and crispy, and both white and dark meats are juicy as can be. Now, the gravy. This method would be ideal here because it primarily relies on trimmings, not drippings, for deep poultry flavor. It starts with simmering the neck (if with the bird), giblets, excess fat and skin, and a small amount of store-bought chicken broth, which extracts the juices and fat much more thoroughly than searing wood. The mixture is left to boil away until all the liquid evaporates in the pan and starts to sizzle, leaving the bottom of the pot with a gorgeous brown layer of fond, which signals that the proteins and sugars have undergone the Maillard reaction and transformed into hundreds of new flavor compounds. Fond? Maillard Reaction? So, what exactly is that? “Small particles of browned food and especially meat that adhere to the bottom of a cooking pan and are used especially in making sauces.” (Merriam Webster) Maillard: “A nonenzymatic reaction between sugars and proteins that occurs upon heating and that produces browning of some foods (such as meat and bread).” (Same) The mayor reaction is absolutely pure magic. It's the reason you basically brown or seer anything. As you can see in the fancy definition, it's a reaction between sugar and protein and yes it does make things brown. It also completely enhances the sweetness without the addition of sugar and caramelizes, the proteins available, increasing the wonderful rich and intense flavors made available by the interaction of the food with heat. It's a chefs total secret weapon. Aromatics are added to the pot to soften before everything is deglazed with wine. Deglaze: means to add a liquid, usually wine or vinegar (acid) that breaks up all the (seemingly) burnt and sticky fond from the bottom of the pan or pot. THAT is where the flavor is, saavy eater! It’s the pure umami in the flavor of anything. THIS IS THE MAGIC STUFF I WAS TELLING YOU ABOUT… Then, in goes more broth before covering and simmering for an hour. After stirring the deeply flavored stock and thickening it up with a roux that's been cooked to just the right shade of golden brown, you end up with a truly outstanding gravy. I started by preparing the chicken, reserving the giblet's backbone and trimmings; also, save the neck if it's included with your chicken. Once the bird is under the broiler, I turned to the gravy. After just 15 minutes of simmering the scraps in 1 cup of broth, the liquid evaporated in the bottom of the saucepan and was coated with a substantial fond. In went the onion, carrot, celery, garlic, parsley, and thyme. Once the onion was translucent, I added a splash of dry white wine, poured in three more cups of broth, and cranked the heat up to high. To speed things up, I left the lid off so that the mixture could rapidly concentrate. About 20 minutes later, the stock had reduced by half, so I strained it and thickened it with a toasty golden brown roux. Meanwhile, I remove the bird from the broiler and let it rest. I decided to use ultra chicken drippings to give a final boost to what was already a deep, dark, seriously flavorful gravy. Roux. A whole world of flavor in a little space. Essentially, it’s a thickening agent. There are many of these agents, simple like corn starch, rice flour, regular flour, etc. and also very fancy ones like xanthin gum. But there is something that cooking flour in butter yields that really goes beyond words. The smell alone will convince you. The longer you cook roux, the darker it gets. You cannot leave it alone. This takes moments, not minutes. Keep your eyes on it! Chicken Supper and Biscuits Serves 4 Total Time ~ 1.5 hours If your broiler has multiple settings, choose the highest one. This recipe won't work with the drawer-style broiler. You will need a broiler-safe 12-inch skillet. The backbone and trimmings provide plenty of flavor for the gravy. This is where all the secrets of chicken are. Don’t get weird or squeamish about those strange guts that come in the little white bag that you try not to touch. Every chicken soup of merit, every sauce, every chicken-ey wonder uses everything. I know. I know. Unknown bits of stuff. Your reward will be substantial. Feel free to substitute dry vermouth for the white wine, as it too will get the job done of releasing the fond, but with a slightly different flavor. “I often cook with wine. Sometimes, I even put it in the food!” ~ Julia Childs In step two, the skin is dark golden brown, but the breast has not reached 155° internally. If it starts to burn, you can cover the chicken with foil and continue to broil. This will keep the skin from burning. Monitor the temperature of the chicken carefully during the final 10 minutes of cooking because it could quickly overcook. HOT TIP: If the thermometer that you check the chicken with says 155+ when you put it into the thickest part of the bird (usually the deep thigh), then you have already missed the runway, there pilot. I recommend pulling the bird when the dial gets to 145-148 as it will still be cooking inside while it sits there and you try not to eat off of it already… hey! This will allow it to coast up to 155, as you cannot hit the brakes later quickly. Adjust your oven rack 12 to 13 inches from the broiler element. Remember, do not hit the broiler first. Meaning that we are starting cold. Unusual, but you will see why. Place the chicken breast side down on the cutting board and, using kitchen shears, cut through the bones on either side of the backbone. Cut the backbone into 1-inch pieces and reserve. Trim excess fat and skin from the chicken and reserve the backbone. Flip the chicken over and use the heel of your hand to press on the book on the breast bone to flatten it. Using the tip of a paring knife, poke small holes over the entire surface of the chicken, spacing them approximately 3/4 of an inch apart. These are ‘vents’ that prevent the skin from becoming a chicken balloon and burning fast. Rub half a teaspoon of Olive Oil* over the skin and sprinkle with 1 teaspoon salt and pepper. Flip that there chicken over and sprinkle the bone side with the remaining half teaspoon salt. ** Flip that there *** chicken side up, tie the legs together with kitchen twine, and tuck the wings under the breasts. Heat the remaining 1 teaspoon of oil in a broiler-safe 12-inch skillet over hot heat till just smoking. Please chicken in the skillet skin side up and transfer to the oven, positioning the. skillet as close to the center of the oven as the handle allows. Turn the handle so it points towards one of the oven’s front corners. Turn on the broiler and broil the chicken for 25 minutes. Rotate the skillet by moving the handle to the opposite front corner of the oven and continue to broil until the skin is dark, golden brown, and the thickest part of the breast registers 155°(See my note about that. It’s important)( 20 to 30 minutes longer). While the chicken does its thing, make the gravy. Even if you have a convection oven with a fan, this is still a good idea. * Olive Oil. What a topic. It’s volumes on it’s own. It’s gold, baby, gold. Basics are: pomace or ‘regular’ olive oil is fine for this. Preferred actually. I usually use Spanish Olive Oil for this, as they process thiers way less. Green, spicy and aromatic. Pure Yum. Extra Virgin (whatever that is supposed to mean) is too lean. You do NOT cook with EVOO. It’s for cold use, like salad dressings. Keep it out of the pan, freinds. ** Salt. Use good salt. Use the proper salt. See last Sunday’s post about salt. (That would be cool if you really did check that out.) Use a good sea salt, not too finely ground, not too large, and do not, DO NOT spare the horses. A little more before you cook is OK. (Really, see the article.) *** My grammar checker HATES IT when I say old country things, like ‘that there”. Ha, add Appalachian to your dictionary, there computer people…hehe Bring one cup of broth and your reserved trimmings to simmer in a large saucepan over high heat. Cook, adjusting the heat to maintain a vigorous simmer and stirring occasionally until all the liquid evaporates and trimmings begin to sizzle, about 12 minutes. Continue to cook, stirring frequently, until dark fond forms on the bottom of the saucepan, 2 to 4 minutes longer. Reduce heat to medium, add onion, carrot, celery, parsley, sprigs, thyme, sprigs, and garlic to the saucepan, and cook, stirring frequently, until the onion is translucent, 7 to 8 minutes. Stirling Wine and bring to a simmer, scraping up any browned bits. Add the remaining 3 cups of broth and bring to a simmer over high heat. Adjusted to maintain simmer and continue to cook, stirring occasionally until stock. The liquid only is reduced by half, about 20 minutes longer. Have some wine. Really, you deserve it. This is alchemy! Strain the stock through a fine mesh strainer set over a bowl (or anything really), pressing on the solids to extract as much liquid as possible. Melt the butter in the now empty saucepan over medium heat. Add flour and cook, stirring constantly, until the mixture is a deep golden brown, 5 to 8 minutes. Slowly whisk in the stock. Also, do not add all the stock at once; add it in about 1/3rds. If you dump it in all at once, it will cause the flower to ‘seize’ and turn into a clump. (I will be making a face at you somewhere if you do. I will know. Really.) Increase the heat to medium-high and bring it all to a simmer, and simmer until about thickened, about five minutes. Transfer that there chicken onto a carving board and let it rest uncovered for 15 minutes. That is 15 (Fifteen). Not 3, not 5, not even 10 whole minutes of “well, it seemed like 15”.) While your friend rests, transfer the fat drippings from the skillet to a small bowl and let it sit for five minutes. Spoon off the fat and discard it. (It will rise to the top. Easy) Whisk the drippings into the gravy, season the gravy with salt and pepper to taste, carve the chicken, and serve, passing the gravy separately. There are lots and lots of videos out there about how to carve a chicken. Pick a simple one. Do that. EXTRA CREDIT ACTION BONUS (or something like that) Cathead Biscuits Self-rising flour Shortening at room temperature (My family used lard and about the size of a walnut. Only for the real south and the intrepid.) Buttermilk Salt, Optional Step 1: Work the shortening into the flour until it’s like coarse crumbs. (I use a spoon to do this). Add the buttermilk and stir until the dough forms a ball in the bowl. You can either pinch off the dough or cut it with a biscuit cutter. I use a tin can because I like to make these biscuits the size of my cat Diego’s head. (not kidding) In Appalachia, there are as many ways to make biscuits as there are cooks. All are good when made with love and intention. If someone has ‘cathead biscuits’ on their menu, buy them. They know. Step 2: Grease or spray pan. Bake in preheated 400-degree oven for 15 to 20 minutes until brown on top. NOTES: This recipe only makes 8 biscuits, depending on the size you cut/pinch them. I bake them in a cake pan, round pie plate, or on a baking pan. TIPS For taller, lighter, and flakier biscuits, cut straight down with the cutter. Twisting makes biscuits uneven. For crusty edges, arrange them 1 inch apart; for softer edges, place them close together. For a higher-rise biscuit, ensure the biscuits are touching so they rise UP and not out. You can brush melted butter on the tops once cooked or even before baking. Geeky Tips and Questions. Why are my biscuits always hard? They are never soft and fluffy. What am I doing wrong? More than likely, you are handling your dough too much. Just mix, pinch them off, or cut them and bake. Biscuits aren’t like baking bread. You don’t need to knead the dough. The less you handle the dough, the better. I prefer to roll my biscuits out. How thick should I roll them? We usually do about 1/2 inch or so. My dough is very sticky and wet. What did I do wrong? You can always add more flour to any biscuit recipe if it is too wet to make it workable. The consistency can change depending on the brand of flour, humidity, etc. Don’t be afraid to add more if it needs it. Thanks for reading! Chef Jonathan McCloud
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An Autumn of Richness
11/26/2023
An Autumn of Richness
7,000 pounds of apples @ Musea. It’s SO Cider time. When I think about autumn, I get a little period of time where my vision doesn't work so well and is misty and unfocused. I get ‘Swooney’ (is that a word?) and a little bit of a wisp of thought about the past. This has always been my favorite part of the year, but just the early part. I don’t really like the after-mid-way part. I have my reasons. But suffice it to say, I love (x100) the early autumn when rich, ripe apples like the above come into our world here at Musea. This year, we had 7,000 pounds of apple goodness. We do not grow 3.5 tons of apples here, but we know who does, and he also knows that we have the press. So, a deal was struck. Grape Equipment is doing double time. These (the ones in the photo above) are gravenstien apples, a local favorite. Where I am from in West Virginia and Appalachia, generally, there are literally dozens, if not hundreds of varieties of apples that have been jealously guarded, served, cultivated, and harvested over the last couple hundred years. A friend recently laughed when I said that I was from ‘Apple-achia.’ This is no joke. (aka John Chapman) was a real person and an astute arborist who brought apple cultivation right to our holler in them there flats where we could grow them. My mom sometimes called me that name when she was messing with me. I remember every year, right after Octoberfest celebrations (we were not of German descent, but plenty in our area were, and they know how to throw a bash!), we would meet other families and friends at the apple press. We didn’t have the resources to have our own press, so we shared one communally. It was quite an affair, with adults hiding the ‘real’ cider from the kids and everyone’s mom yelling, “Keep your fingers outta there! Hey, Bob, watch him, will ya?” Blankets were spread out on the grass for probably the last time of the year, and it’s remarkable how well fresh cider goes with fried chicken. Let’s be clear, it goes with anything, ever. I remember being surprised at how sticky I ended up and that my mother would mince at me about getting her car seat all ‘gummy.’ We all shared. There was a par, meaning that you were required to bring a certain haul of apples with you. The par was usually about 100# or so, which is about 4 apple baskets worth. Apple Baskets are called ‘Pokes’ where I am from. If you didn't have that many, they would give you a partial share of the cider based on your contribution. Nobody went home without some. It was fair, it was simple, and it was easy. How I wish things were still this easy. My family never had a full ration, as we didn’t have many trees. We were dairy people. So, it was known to happen from time to time that barters would be made, especially for that ‘aged’ cider that my dad hid in his coat. So if we had cheese and cream, we usually went home with more than our ‘apples-in’ share. My mom should have worked on the stock market, considering the way she would wrangle someone out of a pie, hoop cheese (fresh mozzarella), or butter. (We had the milk, but I was the butter churner, and I was not too keen about it. Thus, low butter on hand.) So, when I think about the richness of the holiday season, I also find myself so incredibly grateful for you. Those of you who are receiving this are those who decided to part with some of your hard-earned money to help me offset the cost of producing and creating this. It allows me a great deal of artistic and creative freedom, and I cannot thank you enough. I am so grateful. See you tomorrow for a great post-holiday missive that I know will knock your socks off. (Or at least make you hungry!) Have I mentioned lately that my beautiful wife and partner also has a Stack for your reading pleasure? and Well recommended reading and listening. Chef
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Wednesday Kitchen Smarts
11/22/2023
Wednesday Kitchen Smarts
Eggs. Incredible packets of information. Also, delicious. Kitchen lore says that the pleats in a chef’s toque, which are 101 to be precise, are emblematical and represent the number of ways to cook an egg! Cake recipes often call for room-temperature eggs, which are incorporated into the batter more readily than cold eggs. I wonder, though, if the difference between room temperature and cold eggs was so great that I could actually ruin a cake recipe. To find out, I conducted a blind tasting of two yellow cakes, one made with room-temperature eggs and the other with eggs pulled straight from the refrigerator. The cake prepared with cold eggs, produced a slightly thicker batter and took five minutes longer to bake. The cake made with room-temperature eggs had a slightly finer, more even crumb, but the cold egg cake was entirely acceptable. Overall, I strained to detect differences between the two, so I think it's fine to use cold eggs for most basic cake recipes if you'd like. However, cold eggs can cause problems in finicky cakes, like Angel Food or Chiffon, that really rely on air incorporated into the beaten eggs as a primary means of leavening. In these cases, I found the cold eggs didn't really whip nearly as well as room temperature eggs and that the cakes didn't rise properly. As a result, these cakes were too dense when made with cold eggs. If you need to warm eggs quickly, place them in a bowl, cover them with hot but not boiling water, and then let them sit for five minutes. Older eggs are better for baking than fresh eggs. Don't pass up farm-fresh eggs in hopes of baking a better cake; age doesn't matter. Because egg whites thin with age, some bakers theorized that the weak proteins of eggs, even a few weeks old, can stretch more than those from just laid eggs, leading to cakes that rise higher and have a softer, more tender texture than cakes made with freshest eggs. To test this, I made a yellow layer cake with seven-week-old supermarket eggs, which is easy to tell because the date is on the carton, and some fresh farm eggs from the Napa farmers market that had been laid only a couple of days before. Any differences were really slight. The cake made with the older eggs dissolve a little more quickly on the tongue, but the cake made with farm-fresh eggs was a little more attractive. Only a few tastes in could I actually detect any variations and texture, and one cake rose higher than the other. Grab fresh eggs if you can, but think about scrambling or frying any you don't use for baking since those are dishes where freshness truly matters The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. Did you know you can tell how fresh an egg is by putting it in a bowl of water? If it floats, it's bad. Older eggs do float, but that doesn't tell you anything about their quality. You may have heard this common advice for testing the freshness of eggs without cracking them open. You put the egg in a bowl of cold tap water. If it lies flat on the bottom, it's fresh. If it stands up and sort of bobs around on the bottom, it's not as fresh but still safe to eat, and if it's close to the surface, floating, that's a no. I decided to test this out with three eggs that had sequential expiration dates about a month apart. You may be wondering how I did this, but I'm not a really accurate scientist, so I just wrote on them with a Sharpie. The results matched the description of the egg’s behavior based on their age; the fresh egg sank, the next fresh egg bobbed, and the ones that were the oldest just went right to the top. They floated. Eggs take in air as they age, creating an air cell or bubble inside the egg. If it floats, it has a good-sized air cell, which indicates that the egg is at least a month or two old and is not safe to eat. Based on other tests I've done on the shelf life of eggs. I do know that an older egg is not necessarily a spoiled egg. I found a few performance differences in fresh eggs and eggs that were about three months old. If it smells odd or displays discoloration, it is definitely time to send that there egg to the compost. Provisions for Your Intentional Table from Musette! Thanks for Reading!
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Earn your salt!
11/19/2023
Earn your salt!
“There is no beginning to this history, but one to start is with salt.” ~ Catherine Venable Moore, “O Beulah Land” Salt, or sodium chloride, is not merely a seasoning but a molecule of history, a crystal of chemistry, and a symphony of flavors. Flavors: Salt is unique. It’s one of the basic tastes perceived by our taste buds, along with sweet, sour, bitter, and umami. But salt’s role is transcendental—it enhances and balances other flavors, suppresses bitterness, and can bring a dish from blandness to brilliance. It comes in various forms, from the fleur de sel, hand-harvested sea salt known for its delicate flavor and texture, to the pink Himalayan salt, rich in minerals, each bringing a distinct character to dishes. Chemistry: At the molecular level, salt is a compound of sodium and chloride ions held together by ionic bonds. These ions play critical roles in our body, from nerve transmission to muscle function. In cooking, salt’s chemistry is transformative. It can denature proteins, making a brine that keeps our roasted chicken juicy. It also enhances the release of molecules into the air, carrying aroma to our nose, which is essential to our taste perception. So, without salt, your nerves won’t function, and your body will not be able to move electricity around within your systems = you are done without it. Like many things, we have overdone it with time, and well, it is delicious, but too much of a good thing can also get you into hot water. Role in History: Salt’s story is the story of civilization. It has been a medium of exchange, a preservative that allowed humans to store food long before refrigeration, and a commodity that carved trade routes across continents. Wars have been fought over salt; it has been taxed and hoarded, and it has even been used as currency. The phrase “worth one's salt” reflects its historical value to society. Roman soldiers were sometimes paid their wages in salt. Salt was one of the pillars of Appalachia for hundreds of years. “Salt Works,” or mines, were scattered throughout the region. Take Saltville, VA. Yes, there is a town called Saltville. It sits at the base of Clinch Mountain. Since the earliest remembrances here, salt has been mined and cured and sent downriver to meatpackers in Cincinnati, Louisville, Knoxville, Nashville, and as far as New Orleans. From their website: “Tucked in the mountains of Southwest Virginia lies one of the most historically significant communities in our nation: Saltville, Virginia. The inland saline marsh of Saltville possesses one of the most essential ingredients of worldwide history: salt. Wars were fought over salt; cultures were built around it. Since the 1780s, salt has been continuously produced in the town. Industry capitalized on salt products and created the first fully infra-structured “company town.” Beautifully situated in a valley of the Appalachian Mountains, Saltville demonstrates a remarkable passage through history with unique character to experience today!” (saltville.org) Salt, in its humble ubiquity, is remarkable. It reminds us that the simplest things often have the deepest impact on our daily lives, our health, and our history. So next time you sprinkle that pinch of salt, remember that you are not just seasoning your food; you’re partaking in a legacy that has seasoned the tapestry of human existence. Here are few to consider (there are so many): Sea Salt / Rock Salt When it comes to getting the most flavorful and nutritious experience from your seasonings, there’s no substitute for natural sea salt! Containing essential minerals and devoid of the anti-caking additives found in most conventional table salts, wild-harvested, solar-evaporated sea salt is an invaluable addition to any spice rack. Sea salt comes from the sea, that easy, but it can also come from a mine, as it does in Utah, which was the sea floor eons ago. This is unrefined sea salt that is harvested in underground salt deposits. The one I’m most familiar with is the one in Redmond, Utah, which is from an ancient inland sea known as the Sundance Sea. Since it’s mined underground, it is naturally a very dry salt loaded with over 60+ trace minerals. This salt can be purchased in just about any size, from fine to coarse, and will range in color from white to pink to red. It has a slightly sweet flavor, which is awesome when seasoning foods. The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. Rock Salt was Sea Salt once upon a time. Now, it may be in a mine under a mountain that was an ocean. Table salt is sea or rock (sama sama) and is sold finely ground, usually with a little agent to help it not turn hard in the box or larger ground, and often referred to as “Kosher Salt.” Sometimes, Iodine is added to table salt, and although Iodine is available elsewhere (like in fish and dairy), this is a very efficient way for people with thyroid issues to get enough of the critical supplement. Don’t hate on the Morton’s because of the Iodine; it’s a good thing. Salt sold as Kosher will not have this added. Sel Gris or Grey Salt Also known as Celtic salt, it is harvested with wooden rakes from the lower floor of salt tidal pools around France. It has less sodium than regular table salt and is much higher in mineral content. It has a bright, almost brine-like tang flavor to it due to mineral content and is obviously typically gray in color. I mention this one because it’s the go-to for shellfish and seafood. Flake Salt (My favorite) In addition to its mineral content, salt shape, and texture should also be considered in your seasoning selections. Culinary flake salt adds a delicate, melt-on-the-tongue finishing accent to grilled vegetables and can disappear into baked goods. Fleur de Sal, or flowers from the sea, are the salt you see in the image above. They are only harvested in a certain latitude of the Earth, such as Mexico, England, the ocean-facing Mediterranean, SE Asia, and Australia. Seasoning or Compoud Salt Get all your seasoning staples in a single bottle. There are many blends of salts, herbs, and spices on the market. Organic seasoning salt blends generally contain some mix of sea salt, pepper, and zesty but versatile ingredients like organic garlic or organic paprika. Including ubiquitous ingredients makes seasoning salt an efficient option for savory dishes of all kinds, from sautéed vegetables to entree salads to rice-based side dishes. Smoked Salts Salt plus fire yields a transformative flavor force! High-quality sea salt is slow-smoked over fragrant wood chips (different wood varieties impart different flavors and tints), resulting in a seasoning capable of turning stove-top cooking into campfire-inspired cuisine. Great for grilled entrees and hearty stews, it also adds a delightfully unique twist to fermentation brines, Bloody Mary mixes, caramel desserts, and other less conventional creations. Black Lava Salt Black lava salt gets its distinctive color and flavor from its infusion of natural activated charcoal. Harvested from Hawaii’s volcanic shores, it brings out the deep, dark, and smoky flavors of roasted vegetables, hearty soups, stir-fry dishes, and barbecue. Red Alaea Salt Alaea sea salt takes its head-turning coral color from its collection source: the ferrous volcanic clays of Hawaiian tidal pools. Native islanders have used salt as a seasoning and preservative for generations, and chefs worldwide consider its distinctive flavor the ideal pairing for complex and spicy dishes. Himalayan Pink Salt (aka Rock Salt, but from there…) The surpassing purity of Himalayan pink salt has made it an enduring favorite not only of chefs but of holistic wellness and aesthetic practitioners as well. Its variegated pink-to-white coarse grains offer a satisfying crunch that can match almost any dish without overpowering its flavors. I cannot help but cringe when I see things made from this precious substance not destined for someone’s table. Coasters, lamps, ashtrays, are you even kidding me? Once money itself and now a place to rest your coffee or set the mood. How the mighty are brought low… ugh A Chef’s Guide to Salt There are a few basics to salt, but the essentials are Origins, meaning where it came from, how it’s harvested there, and the size of the grains. Every grain of salt tells a story about where it comes from and who it’s met along the way if you listen. In cooking, there are two times to salt. One is while you are cooking, and one is after you are done cooking and ready to serve. The latter part is called “finishing salt.” Salt that you use for cooking is like the table salt that you see commonly. No matter if it comes from Redmond, Utah (under the land in mines that were once the sea) or from the sea itself. Remember that smaller grains have MORE surface area. More surface area means your perception of it will be more, thus, saltier. This is not the place where most novices (and a lot of pros) make mistakes. If you are to ‘generously salt’ something, this is when this happens, pre-heat. Salting after you cook is where the issue of ‘hey, that is waaaaay too salty’ arises. This salt (if regular small grains) does not have time to melt, blend into the food, and add the seasoning you seek; it’s simply there on top and is the first thing your taste buds detect, like all upfront. Finishing salt is more like the flake salt you see above. It’s way larger and has LESS surface area. Your taste buds don’t get blasted out, and you perceive the crunch and texture with only a mild addition of saltiness. Also, you will see Chefs adding this very sparingly at the end. Thanks for reading!
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Cocktail Hour @ The Intentional Table
11/18/2023
Cocktail Hour @ The Intentional Table
Greetings! It’s Cocktail Hour at the Intentional Table! Are we excited? Oh yes. Why particularly are you excited, Jonathan? Well, today, I am going to introduce you to a concept. Just like in cuisine,, each plate that you create or each cocktail that you may blend together has several various components, which can be considered quite easily. The concept I'm speaking about is that of the star of the show. By the star of the show, I mean the leading spirit with which you are likely to begin creating the beverage of your choice. It's often the ingredient with the most volume in the glass, and the others are supporters. The last time we met here, at the Intentional Table, we spoke of spirits. Not the kind that blesses and hangs around your altars and acts all weird in ceremony. The kind that may lead you to think you may have seen them if you overdo it. That makes me think this is a good time to mention the ‘S’ word. Sobriety. It’s indeed the reason I drink. WAIT a minute. What I mean is this: everything in moderation, including moderation. A well-timed, perfectly made, and impeccably served libation is an honor to make, serve, and sip. This is not about abstinence, obviously, but about sobriety. That does not need to include not imbibing; it just means to do so with awareness, intent, and respect for yourself and others. It is not always an easy task when they are going down easy, you are suffering and looking for a release, or the 49ers are losing. (u know…) So, as any professional bar person will tell you, drinking is like flying. (wait for it…) As your bartender, I am here to get you drunk, but not too much, and slowly is best. When you are in the air, you must land, which infers ‘falling’ out of the sky. But not too steep and not too fast; slowly is best. (sketchy, but you get it, right?) So, take a moment with your libation. Savor, sip, consider. Some of these ingredients may have come from faraway lands just to give you that little warm tingle in your nose. Slowly and with Intention is how the classics are read, and we lift our glasses. Let’s dive in: Here is a recap of the basic spirits. Vodka, Gin, Rum, Tequila (Mescal) Whiskey, Whisky, Brandy (Cognac) Modifiers Modifiers are additions to your base spirit that alter the taste and perhaps many other facets of your beverage. These can be bitter, sweet, bone dry, sticky, or thin. The most simple drinks are often the best ones, and also, many of the most ordered drinks have two ingredients. Examples include many of the classics: Rum and Coke Vodka and citrus juice (OJ, Grapefruit, Cranberry… you name it.) Tequila and OJ Think of the modifiers as the supporting actor to the star. In many cases, the modifier is about 1/2 of the main spirit. There can be many more than 1 or 2 modifiers, and it can really get out of control. This was the 80’s and 7-layer drinks with tons of garish fruit hanging out of it. (look up pousse cafe’) Looks SO good. Headache in a glass for you and the bartender. I am more of a ‘practical’ drinker. All the millions of derivative imaginings of recipe creation are just fine. There are some wildly brilliant and imaginative drinks out there. I am a sucker for innovative techniques. I swoon when a chef takes out the container of liquid nitrogen or isomalt or speaks about Acetylated Carbohydrate Polymers. (yes, those are real things. But when I want to get into a cocktail, I don’t really require physics texts to understand it. Here is the list of potential modifiers: Aperol Italian Liqueur with a bitter citrus tang. Campari Italian Liqueur made from grapefruit rinds. Chartreuse It can be green or yellow (there are many), but this herbal blend is made by monks. Why is it that monks always invent the best booze…?) Cointreau Orange liqueur from France. It is often confused with Grand Marinier, which is actually a very sweet cognac. Made with oranges from Haiti. Creme’ de Cacao It can be white (clear) or dark. Crème de cacao is a chocolate-flavored liqueur. It’s possibly one of the first alcoholic beverages, made in the 1600s by monks after cocoa beans were brought back to Europe from America. (There is the Monk thing again. Those fellas can knock ‘em back…) Does creme de cacao have dairy? Despite what you might think, there’s no dairy at all. The French word “crème” means that it’s a crème liqueur, a liqueur with a high sugar content. It’s available in two varieties: white (or blanc), which is clear, and dark, which is a rich brown color. Each has a distinct flavor. Creme’ de Menthe Same idea as above, only with mint. Curaçao Dry. This is also an orange-based spirit but without the sticky sweetness. Vermouth Vermouth is a wine flavored with herbs and spices (like gin). It can be bone-dry or sweet. Dry vermouth is usually clear and sweet, very dark. In France, if you order a ‘martini’ blindly, you will likely get a glass full of vermouth. Why, I could not tell you… Wine or Champagne These can all be added to a base spirit to enhance your experience of it. NEVER add any supplement to a beverage to make it taste ‘like it has no alcohol.’ You are missing the intention here. Balance and finesse are what you seek, not trying to make it something it just is not. I will mention again that all these items above (most) can be purchased often in ‘airline’ bottles or 2 oz. Portions. Perfect for a modifier. Notice that I keep saying ‘modifier’ vs mixer. Mixers are non-alcoholic, like coke. A modifier is a dance partner. Often from exotic foreign lands, it speaks just enough of your own language to persuade you, and like a long-lost lover, you can still taste long after the beverage is complete. ahhhhhhh….. My favorite 2 ingredient drink: THE MANHATTAN. (it looks so much more dramatic in all caps, huh? 2 oz Rye Whiskey 1 oz Sweet Vermouth 2 dashes of Angostura Bitters (…wait, you said two ingredients. This is #3. Nope. It’s an adjustment, but not a supporting actor). Bitters are magical. We will have a whole thing on them when I remember to. :) A decent cherry. This means a Luxardo Cherry, brandied cherry, or like. NOT the neon pink Maraschino cancer nuggets you fed your kids in their Sprite. Really. That is NOT food. It may have once been. Now, ummm, not sure what that actually is. Chill the glass. Combine the ingredients with ice and stir with a barspoon for 15 seconds. Strain into a proper glass. The cherry goes across the rim on a pick, not at the bottom. Notes: We have not gotten to equipment yet, but a barspoon is a long-handled job that can reach the bottom of the glass well. Also, fear not, intrepid drinker. If your technique is off, you can try again and enjoy them both. Extra Credit: After the martini, the Manhattan is likely the best-recognized of the pre-prohibition cocktails. Drink lore says that the first blending of whiskey, sweet vermouth, and bitters happened sometime around 1880. Attributed to various New York hangouts for bon vivant and high society types. It went by various names, too, including the Turf Club and the Jockey Club. The bartenders eventually settled on the Manhattan, which, according to David Wunderlich, went on to survive "good times, and bad wars, recessions, prohibition, depression, cultural upheavals, and comforting us through any number of truly terrible presidential administrations." Today, the Manhattan is one of the most called-for cocktails in America, as smooth support and timeless as a cashmere trenchcoat. Anyone who drinks or mixes drinks for others should know how to assemble one. A quick shortcut for remembering the recipe: 2–1–2. These are the Manhattan's measurements: 2 ounces whiskey, 1 ounce vermouth, and two dashes of bitters, as well as New York City's main area code 212. It should always be stirred, which creates a silky texture and prevents over-dilution, a side effect of shaking. And some cocktails tuition is desirable, the Manhattan is not one of those cocktails. We will speak about this in our technique episode. Suffice it to say, this is not a watered-down drink of minor merit or proportion. This is what my friend Anthony Bourdain (RIP) would call a ‘two-fisted bar fight in a glass.’ He may be correct. Changing the types of whiskey, vermouth, and bitters will create different Manhattan profiles, but the best expression leans into the drink’s robust nature, American or Canadian Rye, Carpino Antica Formula (The best vermouth in the world, says me.), voluptuous with vanilla and spices and Angostura Bitters, the workhorse of the bitters family. With the bitters, be judicious. Adding too much to a cocktail is like adding too much hot sauce to your eggs. It will be all you taste. Cheers! The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.
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You may need a wool sweater to eat this...
11/12/2023
You may need a wool sweater to eat this...
Apply to the upper body before eating. In Appalachia, in my hometown, there was one sure way to get me out of the barn, pond, woods, etc, and get me to come to supper. This was it. If I knew the Colcanon was on the dance card, I would not miss my share (or as much as I could hoard). Nearly every person of Celtic descent in our area had kale and other hardy greens in the garden. Poke, kale, collards, chards, shaved Brussels sprouts, white cabbage of all sorts. These grew right through the early winter snows. We joked that they were as tough as winter and tasted just as bland. But this, of course, was not the case. Living Food in the Winter. We grew it in cold frames by the coal chute, were it was warmer. Worked like a charm. Where we were, winter was often very hard. We lived a long way from a real town (about 30 miles on tiny roads), and when the snow covers the house, it’s hard to move. Once, when I was 13 months old, I fell from my crib and stopped breathing. My mother was a surgical nurse and gave me mouth-to-mouth while we waited for an ambulance. It took 13 hours for them to reach us. No kidding. So, not only does this tell you much about me (??), but it indicates just how dear the bounty of the harvest stood between us and winter. These foods were life. In the weeks before the November 1 celebration of Samhain, the Celtic New Year was the time to harvest the season's crops, butcher the livestock, and ward off malevolent spirits (or drink the malevolent spirits you made in the still). The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. Legends say the line dividing the human and spirit worlds blurred as the new year approached. To appease any otherworldly visitors, households left offerings of food out on their doorstep-often colcannon, mashed potatoes studded with green vegetables such as kale, cabbage, scallions, and leeks and topped with a glistening well of melted butter. Inside the house, families might be sharing their own bowl of the mash, often served for Samhain with hidden trinkets folded in to make predictions about the upcoming year. Finding one in your portion, and you'd be married by year's end; find a coin, and you'd soon be rich. This is a tradition still when we have feasts at Musea; we often prepare a small plate (doll house size) for the ancestors that honor us, and we are as they have been. I have always been a little hesitant to put inedible things blindly into edible things, especially opaque ones. My teeth hurt just thinking about it. When I lived and worked in New Orleans, I always wondered which of my fellow inebriants in the room would get the small baby icon in his slice of King Cake and if it would be found or just down the hatch. You never know until the next day; just saying. They should make gummy babies for this. Today, colcannon (minus its fortune-telling tools) is a side dish widely available at pubs and restaurants. Traditionally, however, it was a main course, especially during periods of fasting or, in our case, winter. The butter might be colcanon's most beloved feature, but the jade-hued inclusions define the dish. A recipe designed to use up vegetables on hand, colcannon typically includes both an allium, like leeks, onions, chives, or scallions (all members of the allium family), and a hardy, seasonal vegetable, such as kale, cabbage, or nettles (my favorite). In my take, I chose earthy kale and scallions, chopping both small so that they'd fold effortlessly into the potatoes and including the kale's stems in the lofty spirit of the dish (plus, their slight bitterness helped balance the rich, creamy potatoes). I sauteed the greens in butter and then stirred in milk, simmering it briefly so the liquid would take on a subtle flavor from the vegetables. Remember, of course, you can use dairy-free products as needed. I strained my milk into a pot of peeled, sliced, and boiled Yukon Golds and then mashed the tender potatoes to my desired smoothness (separating the milk from the solids allowed me to cream the potatoes without crushing the vegetables). Then, I gently folded in the scallions and kale and seasoned the mash with salt and pepper. I transferred the potatoes to a large bowl; fashioned a divot in the center; and placed a large knob of butter in it, allowing it to melt and fill its pool. To share this cozy bounty with the ancestors would be generous indeed. If they were my ancestors, they might break something coming into the room because they just cannot say no to this either. While Kale bitterness provides a welcome balance to the rich, creamy potatoes, the stems can be fibrous and tough; we chop them small and cook them slightly longer than the leaves to ensure they fold effortlessly into the creamy mash. COLCANNON SERVES 4 TO 6 TOTAL TIME: 50 MINUTES Yukon Gold potatoes are the pick here, but russets will work. A food mill or ricer can be used; if using, process the potatoes first and then stir in the milk and kale mixture (no need to strain it). Colcaimon is traditionally served with a well of melted butter in the center for sharing. Either diners can take bites from around the well and dip them in the butter, or you can scoop each serving to include some butter. 1. Place potatoes in a large saucepan, add water to cover by 1 inch, and bring to a boil over high heat. When boiling, add 1 tablespoon salt. (Hint: adding salt before the water is hot may cause pitting in your metal pans.) Reduce heat to medium and simmer until potatoes are tender and a paring knife can be easily slipped in and out of potatoes, 20 mins. +/- (I often use +/- meaning at about 20, poke at them, and keep an eye on them; this is not the time to walk away from the stove, hey!) 2. Meanwhile, stem the kale, then slice stems thin crosswise and set aside. Cut leaves into little pieces. Melt 6 tablespoons butter in a 12-inch skillet over medium heat. Add kale stems, 1 tablespoon water, salt, and pepper. Cook, stirring occasionally, until kale stems have softened, 6 to 8 mins. Stir in kale leaves, add scallions, and cook until the kale leaves have wilted and scallions are softened, 1 to 2 minutes. Stir in the milk, increase your heat to high, and bring to a simmer. Remove pan from heat and cover to keep warm. 3. Drain potatoes and return to saucepan. Cook over low heat, stirring, until potatoes are thoroughly dried, about 30 seconds. Remove from heat. Pour the milk mixture through a fine-mesh strainer over the potatoes; reserve the solids. Using a potato masher, mash potatoes to desired smoothness. Gently fold in the solids from the strainer. Season with salt and pepper to taste. 4. Transfer potatoes to a serving bowl. Using a spoon, create a depression in the center of potatoes (let’s call it a rabbit hole). Place the remaining 2 tablespoons of butter in the rabbit hole. Serve and watch your hands! Injuries may result from savage forks flying…. or rabbits.
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Cocktail Hour @ The Intentional Table
11/10/2023
Cocktail Hour @ The Intentional Table
Greetings! It’s Cocktail Hour at the Intentional Table! This will be a weekly supplement to the regular offer, which I try to release on Sundays. Then we also have our FANTASTIC Wednesday Kitchen Smarts, where you get quick tips and tricks to make your kitchen and table uniquely yours. Your subscription is your ticket, so come on over. *Let’s get the disclaimer done here. Alcoholic beverages are not for everyone. Here, at the Table, we make no judgments about if you imbibe, how often, or any other thing, really. This life is yours to do, so you do that. If alcohol is part of your program, then it's all good. If not, that is totally fine. You can elect not to read or pass. So, here at the Table, we believe that there is much magic, mystery, and opportunity that resides in an Intentionally Crafted cocktail or other libation. Alcohol is medicine, and it’s poison. It’s flammable and drinkable. Cool. Since the beginnings of humans, this has been the love, catalyst, and sometimes the bane of our species. Here, we will focus on the magical mystery tour that is a beautifully constructed and executed beverage that allows that which it is paired with, whether that be conversation, food, camaraderie, or all of those, and create something larger than the sum of the parts. The Intentional Table is a reader-supported publication, and I really, really appreciate your referrals, mentions, comments, and opinions. I was inspired to add this feature for a couple of reasons, the first being that I am a winemaker. I've been making wine since 2016 when we purchased the ranch that houses Musea. Additionally, I have a friend who has written a great book on the subject called “Twenty Years Behind Bars.” It's a fun take on being a bartender as a career. In this series, we will cover: Stocking your home bar Basic Spirits and Modifiers Sweeteners Juices Sodas Produce and Dairy Spices and Flavorings Other Stuff I decide to throw in Equipment that plugs in and ones that you use ‘a mano’ Techniques and Flair Glassware and Ice (I am obsessed with this good glass…) Garnishes Recipes as we go that will allow you to try out your new skills! Yay! This will be a Friday offering, usually posted about 5 pm San Francisco time, because, well, you know, it’s Friday at 5… come on now! SEE YOU TOMORROW FOR HAPPY HOUR!
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Wednesday Kitchen Smarts
11/08/2023
Wednesday Kitchen Smarts
A common misconception is that the refrigerator is simply a box of cold air, and you don't have to worry about how or where you store things inside of it. We often think of our refrigerator as having a single temperature, like ‘cold,’ but every refrigerator actually has a whole set of micro-climates with warmer, cooler, and more humid zones. You can make this temperature variation work to your advantage by learning which types of food are best suited to each of the different zones. Provisions for Your Intentional Table from Musette! Cold Zone: back top to bottom, the area of the shelves at the back of the fridge at the bottom of the door is normally the coldest area at around 33°. Meat, dairy, and produce that is not prone to chilling injury should be stored here. Moderate Zone: front, top to bottom. The areas at the front of the refrigerator, from the top to the bottom shelves, are generally moderate, with temperatures above 37°. Put eggs, butter, fruits, and vegetables that are sensitive to chilling injury here. Humid zone: the crisper drawer. Crispers provide a humid environment that helps keep produce with a high water content from shriveling and rotting. However, if the humidity is too high, water can accumulate and actually speed up spoilage. You can regulate the humidity by adjusting the vents. The more cold air that enters, the less humid the environment will be. Chef Tip: when you are cleaning the fridge, don’t forget the seals. They often are catchers of bits and pieces and need to be cleaned and sanitized, too. Open the gaskets carefully both ways to inspect and wipe them free from any debris. Don’t use bleach or harsh chemicals on the rubber seals; usually, a warm, moist cloth will get it done. The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.
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Wednesday Kitchen Smarts
11/01/2023
Wednesday Kitchen Smarts
Test Your Cooking IQ ~ Spot the myths! Which of these common cooking ‘facts’ are actually true? Covering a pot will make the water boil faster. Slamming the oven door while a cake is baking will make it fall. You can safely eat oysters only in months whose names contain the letter ‘R.’ You should never wash mushrooms. The thin white lines on the skin of a chili indicate how spicy the pepper will be. Adding oil to pasta water will keep the pasta from sticking. Cocktails taste better the longer they are stirred. Searing meat over high heat is the best way to seal in juices. You can regrow scallions and celery by putting the roots into a glass of water, even if you use all the green parts. When you cook with wine, liquor, or beer, all the alcohol evaporates and burns off. T - It’s not as much about speed; it’s about loss of fluid. 1 quart of water will lose 2 Tbl of water in the time it takes. It could make your rice really gummy. Cover it from the start. F - Nope F - Maybe in the past. Modern farming, transport, and chilling make them fine if they are market. F - A quick rinse under cold water is fine, but use them within a few minutes, or the texture will suffer. F - ‘Corking’ is the term for this, and it has no bearing on the heat. The seeds and pith or white ribs inside the chili are where all the heat lives. Provisions for Your Intentional Table from Musette! F - Save the oil for the table. You can oil a little after if you wish. T - Chilling is Thrilling. Many volatile oils need a minute in the shaker. F - But… it’s it’s a great technique. The juiciness of a protein is about time. When the meat comes off the heat, let it rest. The water (juices) in the meat are going fast because they are hot. When it cools down, it slows down and re-enters the cells, versus cutting too early, and it all ‘leaks’ out. T. - I do it all the time. F - Most, but not all. Thanks for reading your Wednesday Quick Tips! The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.
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Musette special offer for the season!🔥
10/29/2023
Musette special offer for the season!🔥
Musette Atelier, your home away from home and your table away from the table, has a wonderful lineup of products for you this season! Have a listen and learn more about what Chef has cooking and ready to send right to your door! Are you local? Well, come on over, and I will make it very clear why that is a good idea! ??CANT WAIT?? A personal message from Chef Here at Musette; if you have ever been here in person, you will know what a special place it is. From our towering redwood trees to the vineyards and gardens, it’s a rare kind of magic. All of that intention, care, and sophistication goes into Musette goods. Yes, it’s about making sure that we tend to business, but it’s really so much more. I will tell you a personal story. When Shiloh and I were newly married, we tried and tried to have a child. We succeeded in pregnancy a couple of times, but we were never able to complete and have a child. We would make it to about 8 weeks, and then Shiloh’s powerful immune system would end things. The last time we tried, we named it, hoping to psyche our chemistry into completing it. The name of our baby was Musette. When I make things in this kitchen, ranch, and winery, it’s intentional because, ultimately, it’s for her. When I opened my wine-tasting room experience in 2019, I made it so that it may have been her bedroom. Fluffy pillows and the works! Alas, that was not to be, but this, friends, is to be and is right now! It would be an honor for you to have some of our handmade, filled with love and intention, organic, wellness-oriented items on your table, too. So good! Chef Jonathan
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Every Harvest Can Be Yours Too!
10/26/2023
Every Harvest Can Be Yours Too!
What will you make of this one, brilliant, amazing life that you have? Have you heard that there is a Harvest Special on NOW at Musette? It’s all true! Find out more, and get your pamper on for the season: Get all the information and take advantage of this special offer right
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A Sonoma Kind of Harvest
10/22/2023
A Sonoma Kind of Harvest
It is not difficult to wax poetic about the harvest of 2023. Here at Musea in Sonoma, we often need to take a moment to pause to realize the incredible offerings of these people and this place. The harvest is in! All the fruit has been picked. The wine is fermenting. The pickles have been pickled and the canning jars, I am happy to report are complete. It was a rather hot and steamy canning session this year. Rituals abound here @ Musea. Beauty is never far away. Rituals. Rituals and invocations, and a simple noticing of relationship with earth, plants, and sky. A place and a people. So many things, so many intricacies to notice and tend to. One of the most joyous things that we have at our intentional table is an acknowledgment of this land that we steward. With gentle care, it yields flowers, oranges, lemons, pluots, apricots, plums, pears, and walnuts, as well as beautiful, full, ripe grapes. All of these things give generously, abundantly, and frequently to us. What a gift of life, this place. The red iron oxide, present from the beginning of this planet, is infused into our very blood and equally obvious in the crimson leaves as they turn. They are respecting that which is theirs to do. To grow, to yield, and then to decay, only to be transfigured and reformed into tiny shoots of probability when the sun returns. What does it really mean to harvest? Does it mean simply to gather in that what you have sewed? Or is it a larger concept? At the Intentional Table, harvest is not about being rewarded for the effort, because sometimes no effort is required. It's truly a gift. It's an artifact of sacred reciprocity between stewards and stewarded. Its tempo and measure are in balance with our commitment to notice, act, and respect. My father once told me that “in order to master nature, you must agree to be mastered by it. This is the how in the lands of McCloud, currently under our care and tender hands, that we proceed with our life. Will you tear the bread with your hands? Do you taste the hand-churned butter? The salt of the breadmaker’s sweat? There is an old joke that I learned when I lived in the Philippines. They have a sort of national bread that they call Pan de sal. Which simply means bread with salt. But the joke is when you ask, “Why is this bread so delicious?” the answer is always “Pawis ng pandecero”, which translates as ‘the sweat of the bread maker’. This takes on greater meaning when you realize that there, in the small hours of the day, the long rolls of bread are slapped across the back and shoulders of the cooks, to stretch the dough and activate the gluten. Yes, right across their naked backs. I have seen it myself on a night walk through the village. Our abundant harvest, ‘abbondanza’ in Italian, gives us so many of the things that we will need to survive the winter, remaining in relationship with the land until the spring promises repetition of revelry in the spring. There is so much more to this harvest and food. It's also about collecting in of energy. Not really a retraction or retreat, but more like a maturation. It's a rite of passage or a completing ritual, and no one knows how to do a ritual better than my wife. You may ask yourself, “does she dress this way every day?” Well, yes, pretty much every day. The muse is a restless soul. In the same way that I share these thoughts with you, I also feel your energy and you sharing your thoughts with me. I'd be lovely if you could leave a comment, words, or thoughts. Perhaps a small poem in the comments. What is it that harvest means to you? Well, there are plenty of jars of marinara sauce, relish, chowchow, and herbs and spices put up here at Musea. Perhaps you'd like to come by and sit for a while and enjoy a glass of wine. I will put on some pan de sal! Chef foraging at Wild Water Creek, lands of the Miwok, stewarded by McClouds The Intentional Table is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.
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