Wonderful Wild Edibles!

How many of us know ways to supplement our diets with wild foods? Not many, I am willing to bet! Even here, in the desert southwest, there is an abundance of nutritious and delicious wild forage to be found.

Prickly pear cactus is an old favorite! With thorns carefully removed, the bright red fruit is a tasty treat and makes for wonderful jellies and even wine. Did you know the pads can be eaten as well though? Young pads, like the ones pictured here, are quite good prepared in a variety of ways.

The first step is to remove the thorny nodules, trim away the fibrous base of the pad and the outer edge. This is best done wearing leather gloves and using a very sharp paring knife.

One of the easiest methods of cooking is to roast or grill these pads over an open fire. It takes about 10 to 15 minutes per side for them to be fully cooked and nicely toasted. You will want to lightly brush them with oil before and during grilling. Bacon grease works well, as does olive oil, plain or seasoned. My grandfather had a special tin of sliced garlic and bacon drippings that he used to brush his, adding salt and pepper as he turned and toasted them to perfection.

They are also good chopped into bite-sized pieces, sautéed until tender and mixed with a variety of things from scrambled eggs to salads. Just use a little butter and season to taste as you are cooking. Another method is to boil them. This is very similar to cooking okra in that they make a thick, slimy liquid, which should be drained and washed off before adding to salads or serving with other vegetables.

There are several other, less obvious, food sources readily available too.

Condalia, pictured here, is a shrub that looks like a mass of huge thorns peppered with small leaves. In the very early spring it has barely noticeable flowers and is shortly covered in small deep purple to black berries. These little berries are a bit mealy when fresh, but nicely sweet. The best way to use them is to squeeze out the seed and dry the berry for use in granola mixes or as an addition to other foods in much the same way you would use dried blueberries. The seeds are quite nutritious and are up to 25% linoleic acid, which is one of the fatty acids considered essential to the human diet. Dried and ground seed makes a rich, mealy flour that is absolutely delicious added to many bread recipes, oatmeal and other hot cereals.

Almost all the yucca and sotol blooms you see in spring are good to eat. They are fleshy and bland to slightly sweet for the most part and go well in salads of all kinds. Grandma used to candy them like you would rose petals. These made elegant and unusual sweet treats, desert garnish or cake decorations! All you do is pick and wash the petals, brush or dip each in lightly beaten egg white and coat with confectioner’s sugar. Place the coated petals on drying racks so they do not touch. Once fully dry, layer them on wax paper for storing in an airtight container in a cool, dry location. They will keep for a few days, but ideally should be used right away. Be sure to use only the petals as the rest of the bloom contains saponin and can be poisonous in large amounts.

Prickly Poppy has several medicinal uses, but the seeds are commonly used to dust breads and garnish dishes in the same way other poppy seeds are used. Unless you are gathering the plants for medicine, it isn’t worth the effort to just get the seeds because of the fierce spines, in my opinion.

Mesquite is good for far more than a hot and flavorful grilling fuel! The green seed pods are sweet and make a great nutritious chew for children in the late summer. You can also make a sweet molasses using about a quarter pound of the whole, fresh pods to a quart of water. Cook this on low in a crockpot for 12 to 14 hours and strain out the plant material. Reduce the liquid by boiling until it reaches the consistency of a thin syrup. It will thicken with cooling.

The dried mesquite beans and pods are good for grinding into meal or flour. This can be used in much the same way you would use corn meal. Grinding the dry bean into a fine flour can be used for making tortillas and other breads. You can actually buy this flour commercially now!

Though there are many more locally native plants that I will try to eventually touch on and even provide recipes for, Juniper will be the final one today. Juniper is common across the northern hemisphere and has a long history of use as a medicine and seasoning. The berries, ripened to a deep bluish/black, are an essential ingredient in the making of sauerkraut and have traditionally been used in marinade and as a seasoning for wild meat such as deer. When cooking deer or goat, 8 to 12 berries per pound of meat (depending on how strong you like the flavor) is a good rule of thumb.

Not actually a berry, these are seed bearing cones that can take up to three years to ripen. Those pictured here may take another year to be ready.The scaly, needlelike leaves are a good garnish for fish too. You want to put a few small sprigs in with the meat a few minutes before removing from the fire or oven.

Texican Recipes and the Benefits of Beans

Many of the recipes you will be seeing here for a while will be Tex-Mex, or Texican style cooking. This is because I am in the process of re-vamping my Texican cookbook. Most of the offerings are dishes gleaned from the family and are easily prepared with simple ingredients. Some dishes will use canned goods and, though I am not particularly fond of using overly processed foods, are an excellent way for the working mom or dad to add variety while keeping it simple and quick to prepare. As I get more individual recipes posted, you will also find serving suggestions for complete meals... entrees, side dishes and desserts that, when served together, provide the complete nutrition needed to be strong and healthy.

One of the staples in these regional recipes is beans... Pintos are the most commonly used in my area of the Southwest, along with black and red beans. There are hundreds of varieties available though, and their health benefits are indisputable. Inexpensive and rich in nutrients, beans are a good source of B vitamins, potassium, magnesium, calcium, selenium and iron. They provide both soluble fiber (helps reduce fat in the blood) and insoluble fiber (aids digestion, prevents constipation and is generally accepted as an aid in preventing colon cancers). Beans are high in complex carbohydrates with a low-glycemic index value, meaning they don't cause the rapid rise in blood sugars, so serious for diabetics, that many carbohydrates do. Though high in protein, they do not contain all of the essential amino acids needed to make up the complete protein required by our bodies. Adding rice or corn to the meal provides your family this protein without the fat, cholesterol and high calories found in meats and dairy (the only naturally complete proteins).

The main complaint I hear in regard to eating beans is the gassiness they can cause. Personally, I think this happens when we are not getting enough insoluble fiber in our diets to begin with. When fiber is first (or only occasionally) added to the diet it stirs up a stagnant digestive system causing movement of dry, poorly digested or even impacted areas of waste with the resulting noxious byproduct. This reaction tends to dissipate as your body becomes accustomed to getting the fiber it needs to function properly. If you are getting the necessary fiber and still have problems with flatulence, it could be the way you are cooking your beans. I was taught to cook all dry beans using only water. Seasoning is added once the beans are tender and simmered in during the last 10 to 15 minutes of cooking. Adding meat, garlic or onion to a pot of beans too early in the cooking process is sure fire way to serve up a dish your family and guests will be unpleasantly reminded of for hours!

Check out this site for extensive information on these delicious legumes and photos of some of the more common types of beans.

Plain Ol' Refried Beans

3 cups cooked pinto beans, drained reserve juice
2 tbsp cooking oil

Heat oil in skillet until test drop sizzles. Spoon in drained beans and working quickly, mash with potato masher or fork. Add reserved juice as needed to keep beans at thick peanut butter consistency, stirring constantly.
Lower heat, salt and pepper to taste and simmer for 5 minutes.

Some like their beans left a bit 'chunky', others prefer a smooth, buttery texture. Much depends on how you are planning on serving them. For the latter, add a small amount of milk and sprinkle a tablespoon of flour in once they are well mashed. Stir constantly, adding small amounts of milk until the beans are smooth and slightly thinner than you desire. Lower heat. Simmer on very low heat for 10 to 15 minutes, stirring regularly.

The more common seasoning ingredients that go well with refried beans include: garlic, onion, cilantro, prepared Italian (use a light hand), prepared chili powder and any of the spicy peppers (fresh or dried) such as cayenne, jalapeno, long green and red chilies.

Serve on tortillas as a burrito, as a side dish garnished with grated cheese or on nachos.
Serves 4 to 8 people, depending on way served.

Zen and the Art of Food Preparation

Food is something many of us take for granted. It is something far too many are dying to have. It is good to remember that as we prepare meals and treats for ourselves and our loved ones. When food is washed, chopped, seasoned, mixed, cooked and served with appreciation, the cook literally fills it with the light and flavor of love. Pretty left field, huh? Not really.

In ages past, we gathered our own food in the wild, of necessity personally taking the life of plant and animal to eat. Buying pre-packaged meats, boxes of fully prepared grains and perfectly formed, washed and waxed fruit and vegetables has removed us from the full awareness of what we eat. How many of us have ever consciously considered the fact that something gave its life for nearly every bite we take?

Many cultures have well defined beliefs regarding the planting, harvesting and preparation of food. They have, in some cases, ritualized requirements of appreciation to be observed when hunting, gathering and preparing their meals. Some believe that the plants and animals knowingly 'give' themselves for our benefit. By being thankful for those gifts of life, we honor the willing sacrifice that made our meal and life possible. Often, each person had a special bowl from which they ate. It needed simplicity and beauty, something that pleased the eye and reminded them of the beauty of life. To savor each bite was important. Even when there was more than enough, tomorrow might not hold that bounty, giving each morsel added value and flavor.

By maintaining awareness of our love for those who will eat, we pour that loving care and energy into the dishes we make. In this way we become a fully participating member in the circle of life. Thankfulness draws energy and love pours it fourth that others may benefit. The power of love heals and nourishes. That is a pretty well accepted idea in not only many religions, but among many physicians, meta-physicians and most mothers and fathers. It isn't just the natural antibiotics found in chicken that make chicken soup so good for us when we are sick. It is also the fact that someone, even ourselves, took the time and care to prepare that bowl of soup specifically to help us feel better! All of life is conspiring for our benefit! What a concept!

Preparing food with conscious awareness ensures it is the most healing, nourishing and best tasting it can possibly be. Take care not to prepare food when angry. Emotion can be reflected in the food you serve. Don't believe me? The next time you fix a meal angry, watch how those who eat it react. You will generally see less pleasure in the meal itself. Often, lethargy, agitation or stomach upset will following. The kids might squabble more. There might be an undercurrent of irritation between the adults. Prove it by observation. Try thinking loving thoughts of how good a meal will be for those eating, how good it will taste and how much folks will enjoy it. You will see a difference. You might fix everything exactly same way you have a hundred times before, but this time will be different. It just plain tastes better!

By taking care to serve food in an attractive way, we increase its overall appeal as well. It doesn't take a lot of effort or time to make a difference. Swirling the cake's icing in a pattern, sprinkling a bit of grated cheese on top of a bowl of beans to add color or adding a light shake of paprika to dress up a bowl of mashed potatoes can make the dish not only look better, but seem to taste better. Perhaps it is because the cook obviously cared enough to do this. Why do you think eating at a nice restaurant is so appealing? You might feel miserable after one of these meals if the chef was in a terrible mood, but you can bet it looked and probably tasted delicious!

Try it yourself as you test the recipes you find here! It may change the way you view eating and cooking!

Maman's Traditional Bean Dip

1 15 oz can refried beans or two cups homemade
4 slices bacon -- browned and drained
2 each green onion, whole -- diced
1 each jalapeno -- seeded and minced
1/2 each bell pepper -- chopped
1 clove garlic -- minced
1 med. tomato, red ripe -- cut in 1/2" cubes
1/4 pound cheddar cheese -- cubed or grated
1 tbsp chili powder
2 tbsp milk

Fry bacon until crisp and dice or crumble. Set aside on paper to drain.
Drain grease from skillet and saute onion (reserve tsp. raw tops for use as garnish), garlic, bell pepper and jalapeno in what remains until onion is translucent or just beginning to brown. Reduce heat to medium low. Add bacon, beans, cheese and mix. Sprinkle in chili powder while stirring constantly. Add salt to taste. Add milk as needed to thin and continue stirring over low heat until cheese is melted. Remove from heat and stir in tomato. Spoon into bowl and garnish with shredded cheese and top with reserved onion.

Serve with tortillas, potato or corn chips or as a spread for quesadillas.

Variations: You may substitute prepackaged real bacon bits, but I do not recommend using any of the 'Imitation' bacon bits available. If you prefer less fat, omit the bacon entirely and use olive oil to saute the other ingredients in.

Presentation: Place serving bowl in center of serving tray or larger bowl of chips.

NOTES : As with many appetizers, this bean dip may be used as a tasty side dish (do not thin). I often make this without the jalapeno, tomato and bell pepper to spread and roll up in a flour tortilla. A favorite with the grandchildren!

Double Chocolate Crunch

6 cups cocoa puffed rice
12 ounces semisweet chocolate chips
1 1/2 cups sugar
1 1/2 cups light corn syrup
14 ounces peanut butter
2 teaspoons oil

Using the 2 tsp. oil lightly coat a 9" x 14" x 2" glass or metal pan and chill in refrigerator.
Measure puffed rice into large mixing bowl.

Mix sugar and corn syrup together in heavy sauce pan. Bring to a boil over medium high heat, stirring occasionally. Lower heat to medium and add peanut butter, stirring constantly until well blended. Working quickly, pour over rice puffs and mix well. Once mixed pour into chilled pan and spread evenly. Immediately spread chocolate chips evenly over the top and press in with the back of a lightly oiled spoon or spatula. Wait 10 minutes and spread to smooth.

Allow to cool completely before cutting with sharp knife. Cut into 1 1/2" x 2" mini bars for 42 bars. Store at room temperature or in refrigerator.

These can also be cut into 1" squares for bite size morsels. Dress them up with peanut, cashew or pecan half on each square while chocolate is still hot.

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This is an exceptionally rich treat that everyone who loves peanut butter and chocolate has raved about.