Vegetables

It was around 9500 BCE that the “founder crops” were established, emmer and einkorn

wheat, hulled barley, peas, lentils, bitter vetch, chick peas, and flax. Then, about a

hundred years later, fig trees were domesticated. In the Americas, around 7000 BCE,

farmers grew potatoes, tomatoes, peppers, squash, and beans.

Baked Beans

Do not add anything acid, such as tomatoes or tomato sauce to beans before they are cooked or they will not soften.

7 cups

Adapted from a 1935 recipe

 

Ingredients

1 pound Mixed navy and white beans

1 ½ cups Beef broth or stock

Alternately, use vegetable stock

½ cup Tomato sauce

½ cup Barley malt syrup or molasses

1 teaspoon Worcestershire sauce

1 teaspoon Dried mustard

½ teaspoon each: Salt and pepper

½ teaspoon Celery seeds

1 medium Yellow onion , sliced thin

4 slices Thick bacon or a 1/2 pound of salt pork

Alternately for vegetarian, use a tablespoon of Braggs Aminos and a little tamari soy sauce.

1 medium Tart apple, such as granny smith, peeled, cored, and chopped coarsely

 

Method

Either soak beans overnight or use quick soak method.

Quick Soak Method:

Brings beans to a boil in water to cover them by at least 1 inch. Boil 2 minutes. Remove

from heat. Cover and let stand for 1 hour. Drain and rinse well. Return to pot.

Add 6 cups fresh water. Bring to a boil, then reduce heat to low. Cover and simmer 1

hour or until beans are nearly tender but not soft. Drain.

Heat oven to 350 Degrees F.

Mix broth or stock, tomato sauce, barley malt syrup or molasses, Worcestershire sauce,

mustard, salt, pepper, and celery seed in a bowl.

Add to beans. Stir to mix well.

Pour into a deep, 3 quart casserole or bean pot.

Add bacon, salt pork or the vegetarian alternative, and apple.

Cover and bake for 2 hours or until beans are tender.

Uncover and bake for 1 more hour, or until sauce is thickened and top is browned

South Carolina Slaw/Kraut

 

Green Beans Supreme

4 servings

From: Allen Burns

 

Ingredients

2 cups Fresh green beans, cleaned and snapped

4 tablespoons Olive Oil

2 tablespoons Red curly basil (or any fresh basil), chopped

Salt to taste

Sesame seeds to sprinkle on top

 

Method

Saute green beans in olive oil until tender/crisp.

Sprinkle with basil and toss with salt.

Top with sesame seeds

 

South Carolina Slaw/Kraut

 

I adapted the recipe from Real Food Fermentation by Alex Lewin. Instead of using it as a slaw, I fermented it longer for more of a kimchi/kraut texture and flavor. I also added in the ginger instead of using it as a slaw dressing.

 

Here’s the original recipe with notes on what I did differently.

 

I doubled recipe because the book said that it only made one quart. Below is the single recipe.

 

1. pound/ 450g green cabbage

 

1. large onion (I used a sweet Hawaiian onion)

 

1. large green bell pepper (I would suggest 1/2 because the pepper flavor dominates too much)

 

1. large carrot

 

1/4 apple (I used a crisp, sweet apple – Gala, I think)

 

1/4 pound/ 115g celery root ( didn’t have this, so I used celery from the garden. It’s stronger than commercial.

 

(I added the ginger from the dressing recipe below)

 

For each 2 pounds of mixture, use 4 teaspoons salt

For the Dressing:

1. tablespoons/ 90 ml oil – sesame, coconut or olive

 

1. teaspoons dry mustard

 

1. piece gingerroot, peeled and grated (I added this to the cabbage mixture)

 

freshly ground pepper

 

I used my nifty Breville food processor to shred the cabbage, slice the pepper, celery, and apple (peeled, cored). I shredded the carrot with a vegetable peeler. I sliced the onion in thin rings and quartered the rounds.

 

Add salt and mix it all up then pack into the crock. They pack it directly in jars, but I used my crock. Weight it down, etc., like kraut.

 

For slaw, ferment 4-7 days. I let it sit until it had the briney flavor and texture I like. It took 12 days (my kitchen is cool). I tasted every day.

 

The cabbage I used was fresh from the garden and made a lot of brine. I’ve found that market cabbages don’t do as well and sometimes have to add extra brine to ferments.

 

In the final ferment, you can taste the ginger, but it doesn’t overpower. The pepper is also distinguishable, but not dominant. After 4 days, I tasted and the pepper was overpowering the other flavors. Next time, I might experiment with a different kind of pepper, maybe one with some heat, and cut the amount in half. Also, after 7 days, the slaw was still crisp and slaw-like, sweet, with little or no briney flavor. If I had stopped there, I would have drained it and mixed it with the dressing.

 

After the 12 days, it was amazingly good! Lightly briney, still slightly crisp, with complex flavor.

 

If you try it, let me know how you liked it.