Complementary Proteins combine in . . . Black Bean & Corn Salad

     My dad, and probably the majority of men of his day, didn’t consider it a meal if there wasn’t meat on the table! Even when my mom fixed a big pot of beans, she cooked them with meaty ham hocks. If we ate a meatless meal, it was usually when my father was not going to be home.

     When Diet for a Small Planet was published (early 1970s), vegetarian eating certainly was not mainstream – many associated the idea with love beads, peace signs and hippies! But, that publication and others, started to get people thinking and, in some cases, caused them to look at earlier forms of nutrition and dishes that have helped sustain people (and the environment) all over the world.

     This meatless dish combines foods to create what is known as complete protein. It is also high in heart-healthy fiber as well.

Black Bean & Corn Salad    Makes 2 or 3 main dish servings or use it as a size salad

Vary ingredients or amounts to suit your taste.

1 cup frozen corn, thawed

1 (15 oz.) can black beans, drained & rinsed

¼ to 1/3 of an orange or yellow pepper, diced

½ of a large tomato, diced

1 tablespoon+ white or yellow onions, finely chopped

2 tablespoons+ fresh cilantro, chopped

1/8 to ¼ teaspoon ground cumin

½ teaspoon Kosher salt

¼ teaspoon cracked black pepper

Juice of 1 small lime

¼ cup Comeback Sauce (if you don’t have it, mix some mayo or sour cream w/ salsa)

Salad greens to line the plate

¼ to 1/3 cup cubed Pepper Jack cheese

1.     Combine all ingredients, except salad green and cheese cubes, and lightly mix. Refrigerate for 20 to 30 minutes to infuse flavors if time allows.

Combine and lightly mix ingredients before chilling.

2.     Arrange salad greens on a serving plate, spoon on the salad and top with cubes of cheese.

Proteins are essential in the human body; they rebuild cells, tissues and organs and are made up of amino acids which are often refered to as the building blocks of the body. There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can't be made by the body, so are referred to as essential amino acids. Essential because they must be obtained from the daily diet. Any food substance (such as meats, fish, poultry) that happens to contain all of the essential amino acids is termed a complete protein. Dairy products, grains, nuts & seeds, even some vegetables and fruits also contain protein, but in most instances they do not contain all of the essential amino acids, and are referred to as incomplete proteins. However, with a little planning it is possible to combine incomplete proteins (corn, beans and cheese for example) and end up with all of the essential amino acids. 

For additional information, check out these sites:

Savvy Vegetarian

Center for Disease Control and Prevention   

Garden to Table – Wilted Lettuce Salad

     Hurrah! We actually have a productive garden this year! We’ve had a garden forever . . . except in the last few years Barry was determined to have a raised bed garden. Despite those repeated attempts, he grew more weeds than produce.

     This year he planted a “real” garden and it looks great. So excited to again have our own fresh veggies.

     Admittedly, the lettuce is still small but doesn’t that liken it to gourmet greens? For years wilted lettuce greens helped define summer so I called Mom to clarify how she makes this delicious salad.

    The sweet and sour dressing not only smells fantastic as it simmers on the

stovetop, it creates a wonderful flavor combo with the garden-fresh lettuce. Yum!  

       Summer may not officially start until June 20th this year, but with access to all this fresh garden produce, I’m declaring that summer has officially begun at the West “farm.”

How does Barry's garden grow? Very well this year!

Mom’s Wilted Lettuce . . . with a few additions of my own (amounts are approximately and can be changed to fit specific tastes)

Ingredients	2 servings	6 servings
Bacon	1½ to 2 slices	5 slices
Vinegar – cider, white or red wine	1 tablespoon	4 tbsp. or ¼ cup
Dijon mustard (my addition)	1-2 teaspoons	1-2 tablespoons
Granulated sugar	¼ to ½ teaspoon	1-2 teaspoons
Salt (we use Kosher)	As needed	As needed
Lettuce – Mom uses leafy green lettuce / I used a combo of butter lettuce & spinach – washed, dried & cut into bite-size pieces if needed	2 very large handfuls (it really wilts and diminishes in amount)	6 very large handfuls
Green (spring) onions	2 w/ tops, thinly sliced	2 w/ tops, thinly sliced
Hard-Cooked Egg(s)	One (1)	Three (3)

Since we had them, I also added sliced garden radishes.

1.     Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Remove from skillet, crumble and set aside.

2.     To the hot bacon drippings, add the vinegar, sugar and pepper. Stir over medium heat until hot. Taste and added salt if needed.

Dressing is ready.

3.     In a large bowl, combine the lettuce and green onions.

4.     Add the warm dressing and toss to evenly coat.

5.     Sprinkle with bacon and sliced hard-cooked eggs (and sliced radishes, if desired); serve immediately.

Our House Dip -- Hacienda Dip

     It’s so simple and we generally have the three needed ingredients on hand. Barry makes it often for our “house” snack. He doesn’t even measure but this is a close approximation to the amounts he uses; adjust it to suit your own personal taste.

     He brought home a new product yesterday–TOSTITOS® ARTISAN RECIPES® Roasted Garlic and Black Bean Flavored Tortilla Chips. We highly recommend them with this dip. Or, they are even good without any dip at all. Muy Bueno!

Hacienda Dip

1 cup sour cream

¼ cup salsa

1½ teaspoons dry Ranch dressing mix

1.  Combine all ingredients.

2.  If there happens to be any left, store in a covered container in the fridge.

Happy Birthday! German Chocolate Cake

     I started to write that this was a 2-bowl cake but the truth is I used four—one for the chocolate batter, another for the beaten egg whites + bowls for the dry ingredients and the melted chocolate . . . and, lots of measuring cups, spoons, silicon spatulas, etc.

     Straight from the Baker’s German’s Sweet  Chocolate box, the recipe is referred to as the “original.” I must take exception as my grandmother made the “original” back in the 1950s and there was not a microwave in sight in her kitchen, or anyone else’s for that matter. Other than that adaptation, I do believe it is almost exactly as she made it. And, she, too, dirtied a multitude of bowls and utensils by the time she was finished!

     I assembled the cake as instructed with the coconut-pecan filling/frosting sandwiched between and on top of the three cake layers. Grandma used that coconut-pecan mixture just as the filling and then frosted it with a chocolate ganache icing. Can you imagine how many calories were in each forkful?

     The challenge then was how to decorate the traditionally assembled cake with the coconut-pecan top. My solution was to make a chocolate plaque that I could pipe with frosting. And, I added a few caramel roses for the finishing touch.

 

Original BAKER'S GERMAN'S Sweet Chocolate Cake   Make one 3-layer cake

Prep: 30 min.  Total: 2 hr (inc. cooling)

1 pkg. (4 oz.) BAKER'S GERMAN'S Sweet Chocolate

½ cup water

4 eggs, separated

2 cups all-purpose flour

1teaspoon baking soda

¼ teaspoon salt

1 cup (2 sticks) butter, softened

2 cups granulated sugar

1 teaspoon vanilla

1 cup buttermilk (If you don't have buttermilk, just add 1 Tbsp. lemon juice or vinegar to 1 cup milk; let stand 10 min.)
Coconut-Pecan Filling and Frosting (recipe follows)

1.     Heat oven to 350°F.

2.     Cover bottoms of 3 (9”) round pans with waxed paper (I used parchment); spray sides with cooking spray.

Using a pencil, trace around the bottom of cake pans; cut out the parchment rounds & insert in bottom of each pan.

3.     Microwave chocolate and water in large microwaveable bowl on HIGH 1-1/2 to 2 min. or until chocolate is almost melted, stirring after 1 min. Stir until chocolate is completely melted.

When microwave time is up, stir the chocolate until smooth.

4.     Beat egg whites in small bowl with mixer on high speed until stiff peaks form; set aside.

Stiff peaks have formed. Click here for Tips on Egg Whites.

5.     Mix flour, baking soda and salt.

6.     Beat butter and sugar in large bowl with mixer until light and fluffy.

Butter and sugar have been combined and an egg yolk (step #7) is ready to be incorporated.

7.     Add egg yolks, 1 at a time, beating well after each. Blend in melted chocolate and vanilla. Add flour mixture alternately with buttermilk, beating until well blended after each addition. (Start and end with the dry ingredients. When you begin with dry, the fat in the creamed mixture will start to coat the flour particles and you will avoid the development of gluten; end with dry to take up any available moisture in the batter. This is how I did it — added about 1/3 of the dry , then 1/2 of the liquid, the second third of the dry followed by the rest of the liquid, and then the final dry ingredients.)

Batter is a rich chocolate color at this point.

8.     Ad egg whites; stir gently until well blended. Pour into prepared pans.

Batter lightens in color and texture after the egg whites are carefully folded in.

9.     Bake 30 min. or until toothpick inserted in centers comes out clean.

Position pans in the about the center of the oven, stagger the arrangement of pans to allow room for air circulation as the cakes bake.

10.    Once out of the oven, immediately run small spatula around cakes in pans. Cool cakes in pans 15 min.; remove from pans to wire racks. Cool completely.

To avoid a mesh imprint on the surface of the cake (from the design in the cooling rack), cover rack with wax paper before turning out the cake.

11.     Spread Coconut-Pecan Filling and Frosting between cake layers and onto top of cake. Optional—     Add Chocolate “Happy Birthday” plaque and Caramel Roses.

Coconut-Pecan Filling and Frosting   Makes about 4 ½ cups, enough to cover the layers and top of a 3-layer cake or 36 cupcakes.

Prep: 5 min.  Total: 17 min

4 egg yolks

1 can (12 oz.) evaporated milk

1½ teaspoons vanilla

1½ cups granulated sugar

¾ cup (1½ sticks) butter or margarine

1pkg. (7 oz.) BAKER'S ANGEL FLAKE Coconut (2-2/3 cups)

1½ cups chopped PLANTERS Pecans

1.     Beat egg yolks, milk and vanilla in large saucepan with whisk until well blended. Add sugar and butter; cook on medium heat 12 min. or until thickened (took me about 15 min.) and golden brown (personally, I think golden is the color you are looking for vs. a brown color), stirring constantly. Remove from heat. (In case  there might be any cooked egg present – just run the mixture through a medium mesh strainer at this point.)

"Golden" color of cooked sauce.

2.     Add coconut and nuts; mix well. Cool to desired spreading consistency. (I made mine ahead and chilled it in the refrigerator just until it was set so it would not seep out or the sides of the cake.)

This is what the finishing filling/frosting looks like.

To Make Chocolate “Happy Birthday” Plaque

Semi-sweet chocolate chips – about ½ cup

A couple of drops of canola oil

·      Microwave chocolate and oil in microwaveable bowl at 50% power for about 2 min. or until chocolate is almost melted, stirring after 1 min.

·      Spread out in a circle (or other desired shape) on top of waxed paper.

Allow spread chocolate to harden.

·      Let set (or chill in fridge) until hard).

·      Using a piping bag and decorator frosting, pipe “Happy Birthday” onto hardened plaque; transfer to top layer of frosted 3-layer cake and cover edges with Coconut-Pecan Filling and Frosting.

Beginning to add the lettering.

Caramel Rose made from 2 rolled
and layered caramels.

To Make a Caramel or Gumdrop Rose  

• Sprinkle a cutting board and a rolling pin generously with sugar – this will help keep the candy from sticking as you roll it out.
• Roll out caramel or gumdrop into an oval shape; continue to sprinkle and pat with sugar.
• To form a flower--roll oval into a cone or bud shape flaring out the top edge; pinch the bottom to secure the layers. Optional: Add a 2nd layer if desired.
• Leaves--roll out a caramel or a green gumdrop and use a paring knife or scissors to cut a leaf shape.
• Arrange on cake remembering that uneven numbers are most pleasing to the eye (i.e. a cluster of three rosebuds).

Use a lot of sugar when rolling out the caramel to keep it from sticking to the board.
To form a rose, roll the elongated caramel, crimping the bottom & flaring the top.

To create caramel leave, shape rolled out caramel with your hands & use a knife or scissors to press or cut surface.

EASY TO PRINT COPY . . .

Original BAKER'S GERMAN'S Sweet Chocolate Cake   Make one 3-layer cake

Prep: 30 min.  Total: 2 hr (inc. cooling)

1 pkg. (4 oz.) BAKER'S GERMAN'S Sweet Chocolate

½ cup water

4 eggs, separated

2 cups all-purpose flour

1teaspoon baking soda

¼ teaspoon salt

1 cup (2 sticks) butter, softened

2 cups granulated sugar

1 teaspoon vanilla

1 cup buttermilk (If you don't have buttermilk, just add 1 Tbsp. lemon juice or vinegar to 1 cup milk; let stand 10 min.)

Coconut-Pecan Filling and Frosting (recipe follows)

1.     Heat oven to 350°F.

2.     Cover bottoms of 3 (9”) round pans with waxed paper; spray sides with cooking spray.

3.     Microwave chocolate and water in large microwaveable bowl on HIGH 1-1/2 to 2 min. or until chocolate is almost melted, stirring after 1 min. Stir until chocolate is completely melted.

4.     Beat egg whites in small bowl with mixer on high speed until stiff peaks form; set aside.

5.     Mix flour, baking soda and salt.

6.     Beat butter and sugar in large bowl with mixer until light and fluffy.

7.     Add egg yolks, 1 at a time, beating well after each. Blend in melted chocolate and vanilla. Add flour mixture alternately with buttermilk, beating until well blended after each addition. (Start and end with the dry ingredients. When you begin with dry, the fat in the creamed mixture will start to coat the flour particles and you will avoid the development of gluten; end with dry to take up any available moisture in the batter. This is how I did it — added about 1/3 of the dry , then 1/2 of the liquid, the second third of the dry followed by the rest of the liquid, and then the final dry ingredients.)

8.     Ad egg whites; stir gently until well blended. Pour into prepared pans.

9.     Bake 30 min. or until toothpick inserted in centers comes out clean.

10.  Once out of the oven, immediately run small spatula around cakes in pans. Cool cakes in pans 15 min.; remove from pans to wire racks. Cool completely.

11.  Spread Coconut-Pecan Filling and Frosting between cake layers and onto top of cake. Optional—     Add Chocolate “Happy Birthday” plaque and Caramel Roses.

Coconut-Pecan Filling and Frosting   Makes about 4 ½ cups, enough to cover the layers and top of a 3-layer cake or 36 cupcakes.

Prep: 5 min.  Total: 17 min

4 egg yolks

1 can (12 oz.) evaporated milk

1½ teaspoons vanilla

1½ cups granulated sugar

¾ cup (1½ sticks) butter or margarine

1pkg. (7 oz.) BAKER'S ANGEL FLAKE Coconut (2-2/3 cups)

1½ cups chopped PLANTERS Pecans

1.     Beat egg yolks, milk and vanilla in large saucepan with whisk until well blended. Add sugar and butter; cook on medium heat 12 min. or until thickened (took me about 15 min.) and golden brown (personally, I think golden is the color you are looking for vs. a brown color), stirring constantly. Remove from heat. (In case any there might be any cooked egg present – just run the mixture through a medium mesh strainer.)

2.     Add coconut and nuts; mix well. Cool to desired spreading consistency. (I made mine ahead and chilled it in the refrigerator so it was set and would not seep out or the sides of the cake.)