Middle Eastern Squash: You say Koosa, I say Cousa

Cousa or koosa is the name of a wonderful stuffed squash dish.  The type of squash used to make the dish is also called by the same name.  I have been growing these for years and LOVE them.  I have spoken to several people about these interesting squash and the dish they are named for and it seems every family has their own special way of making them.  I picked out three recipes I thought sounded the most authentic, based on my discussions and experience. I am posting these here for those of you who are interested in the traditional use of this squash. By the way, all of these contain meat. I think you could find an endless variety of ways to make this vegetarian or vegan. Substituting soy crumbles or something similar would probably be fine. 

Koosa (stuffed squash)
Ingredients:
10-12 sm. koosa (cousa) squash
1 qt. prepared laban yogurt
1 qt. water
2-3 tbsp. flour
2-3 tbsp. dried mint
2-3 pats of butter
2 cloves garlic
1 tsp. salt
STUFFING:
12 tbsp. rice, washed
1 1/2 to 2 lb. ground lamb or lean beef
1 tsp. salt
1/2 tsp. black pepper
1/2 tsp. allspice
1 tbsp. lemon juice
Wash the squash in cold water. Cut off tops and
hollow and scoop out with special utensil.
Make stuffing mixture, mixing meat and spices.
Stuff squash. Prepare yogurt sauce. Put yogurt
through a strainer with flour added. Stir thoroughly
until flour is dissolved completely in yogurt. Place mixture over
low heat and stir constantly to prevent sticking or scorching.
When yogurt comes to a boil add a quart of water. Continue to stir
and raise heat. Add lemon juice. When mixture boils, add stuffed squash
and cook until tender and stuffing is cooked, about 30-40 minutes.
Add dry mint and a pat of butter. Cornstarch can be used
instead of flour and also 1 beaten egg white if desired.

Version #2

Ingredients:
1 Doz Koosa
1 c Rice
1 sm Can tomato sauce
1 (16 oz.) can tomatoes
Cinnamon Pepper & allspice to taste
1 1/2 lb Ground lamb
1 ts Salt

Instructions:
Water Preparation :
Cut stems and scoop out seeds of squash and wash.
STUFFING: Mix rice lamb and all spices together.
Stuff squash with mixture do not pack tightly.
Arrange in pan. Add tomatoes
tomato sauce salt and pepper over squash.
Add enough water to cover bring to a boil;
then reduce to medium-low and cook for 25 minutes.
Same stufing may be used for green peppers and small eggplants.

Here is yet another variation:
12 sm. white squash
1 lamb bone
3/4 c. rice
1 1/4 lb. ground lamb meat
1 (8 oz.) can tomato sauce
1 tsp. allspice
1 tsp. salt
1 tbsp. salt
2 c. water
Wash squash, cut off tops and scoop out insides with special utensils.
Rinse squash in mixture of 1 tablespoon salt with 2 cups water.
Mix stuffing combining meat, rice, allspice, and salt and 3 tablespoons
of tomato sauce. Stuff in squash loosely and push in with finger.
Place lamb bone in the bottom of the pot and arrange stuffed squash
in rows and layers. Pour over remaining tomato sauce and 2 cups of water and 1 tablespoon salt.
Simmer on low heat for 30-35 minutes. Serve.

Tomatoes: Basic Freezing Instructions

You can quickly freeze raw tomatoes without blanching them first. They may be frozen without their skins or frozen whole with their skins. Frozen tomatoes are best used in cooked foods such as soups, sauces and stews as they become mushy when they're thawed.

Tomatoes may be frozen whole, sliced, chopped, or puréed. Additionally, you can freeze them raw or cooked, as juice or sauce, or prepared in the recipe of your choice. Thawed raw tomatoes may be used in any cooked-tomato recipe. Do not try to substituted them for fresh tomatoes, however, since freezing causes their texture to become mushy.

Tomatoes should be seasoned just before serving rather than before freezing; freezing may either strengthen or weaken seasonings such as garlic, onion, and herbs.

Step 1. Preparation and Selection

Select firm, ripe tomatoes for freezing.

Step 2. Wash Tomatoes

Tomatoes should be washed before cutting. To wash, wet each tomato with water, rub its surface, rinse it with running water, and dry it with a paper towel. After washing, cut away the stem scar and surrounding area and discard it before slicing or chopping the tomato.

Washing tomatoes in a sink filled with water is not recommended since contaminated water can be absorbed through the fruit's stem scar. The use of soap or detergent is neither recommended nor approved for washing fruits and vegetables because they can absorb detergent residues.

Dry them by blotting with a clean cloth or paper towels.

Cutting Tomatoes

I prefer to cut tomatoes into quarters and put 2 tomatoes per quart sized freezer bag. I find that 2 tomatoes is perfect for my usage but the quantity is up to you and how you plan on using them. 

After prepping them, simple cut into whatever size you choose, place in freezer bag, remove as much air as possible, seal and put in the freezer.  Be sure to mark with the date before you put in freezer. Tomatoes will last about 6 months in the freezer before the quality deteriorated. 

Freezing peeled tomatoes: Personally, I prefer to freeze peeled tomatoes. Wash the tomatoes and then dip them in boiling water for about 1 minute or just until the skins start to split. Any longer and they will start to cook and be mushy, which you don't want. Plunge them into cold water and slip the peels off. You can then freeze as noted above.

Freezing whole tomatoes with peels: Prepare tomatoes as described above. Cut away the stem scar. Place the tomatoes on cookie sheets and freeze. Tomatoes do not need to be blanched before freezing. Once frozen, transfer the tomatoes from the cookie sheets into freezer bags or other containers. Seal tightly. 

To use the frozen tomatoes, remove them from the freezer a few at a time or all at once. If I am using in a cooked recipe, I just put them directly into the pot, still frozen.

To peel, just run a frozen tomato under warm water in the kitchen sink. Its skin will slip off easily.

Peaches: Basic Freezing Method

How to Freeze Peaches
Select peaches of good quality--ripe, but firm with rich yellow or orange-colored flesh. Freezing retains quality but cannot improve it.
Freeze peaches as soon after harvesting as possible.
Wash peaches quickly in cold water. Slice directly into the carton containing antioxidant (anti-darkening agent) and syrup, or add sugar and antioxidant quickly to the fruit.
Peaches are packed with sugar syrup or sugar to retain the color, flavor, and texture. Peaches packed without sugar will not retain their quality as long.
One to 1 1/2 pounds of peaches will yield 1 pint of preserved peaches; 20 pounds will yield 13 to 20 pints.
When cooking frozen peaches, keep in mind how much sugar was added before the fruit was frozen.
Defrost frozen peaches in the refrigerator, or under cold running water. One pint of fruit packed in syrup will thaw in 4 to 6 hours in the refrigerator , and in 1/2 to 1 hour under running water.
Peaches darken and lose flavor rapidly once they are thawed.
Thawed and refrozen peaches will suffer a loss in quality.
You may safely refreeze partially thawed peaches if they have been defrosted in the refrigerator and are cold to the touch and contain ice crystals.
Preventing Discoloration
Add an antioxidant to peaches to prevent darkening. Use one of the pretreatment methods listed below. The most common color protectors are ascorbic acid, commercial antioxidants, and lemon juice. Speed in preparing peaches for freezing and fast freezing will also reduce the amount of discoloration.
Ascorbic acid: For syrup pack: Add 1/2 teaspoon ascorbic acid to each quart of syrup. For sugar pack: Add 1/2 teaspoon ascorbic acid to each quart of fruit. (Note: 1/2 teaspoon ascorbic acid equals 1,500 milligrams in tablet form.)
Commercial antioxidant: These are a combination of ascorbic and citric acid and sugar. Two brands available locally are Fruit Fresh and Ever-Fresh. Follow the manufacturers’ instructions.
Lemon juice: Slice peaches into a solution of 1 tablespoon lemon juice per quart of water.  (I use Lemon Juice)
Containers
Use a container that protects the quality of the peaches while frozen. You may use any of the following containers for freezing: heavy plastic containers, glass freezer jars, plastic freezer bags; or heat-seal bags.
Milk, cottage cheese, ice cream cartons, margarine containers and household aluminum foil can be used for very short storage only.
Preparation
Wash.
Peel; or immerse peaches in boiling water for about 1 minute, then in cold water, remove skins.
Put 1/2 cup syrup (plus antioxidant) into each freezer container.
Halve or slice the peaches directly into cold syrup. Press peaches down and add syrup to cover.
The syrup should cover the fruit in the package. Use a crumpled piece of waxed paper, or other water resistant paper on the top of the fruit to hold the fruit under the syrup and exclude air. ( I have never done this,  because I use freezer bags and can get most of the air out. This seems weird to me.)
Seal and freeze.
Syrup Pack
Sugar syrup is used in various types, depending upon the amount of sugar they contain. Sugar content in the syrup will depend on the tartness of the fruit and your taste.
About 1/2 to 2/3 cups of syrup is needed for each pint of peaches. Fruits packed in syrup are generally more satisfactory for uncooked desserts, fruit cocktail and sauces.
More than 3 cups sugar to 1 quart water makes most fruit too sweet. Less than 1 cup sugar to 1 quart of water is seldom satisfactory.
You may replace about 1/4 of the sugar with corn syrup or honey. Higher proportions will give the peaches a very different flavor. The combination of corn syrup and sugar will not be as sweet. Honey has a definite flavor.
Either add the sugar to cold water and stir until it is completely dissolved, or heat the syrup to dissolve the sugar. Do not boil. Chill the hot syrup thoroughly before using. Keep syrup refrigerated until used.
Dry Sugar Pack
Add 1 part sugar (by weight) to 4 or 5 parts fruit (by weight) to sweeten the peaches and protect their quality. The amount of sugar needed will vary with the tartness of the fruit and your taste.
Cut the peaches into a shallow bowl. Mix the sugar and peaches gently with a large spoon until the juice is drawn and the sugar is dissolved.  (My preferred method.)
Unsweetened Pack
Unsweetened peaches can be used in pies, for jams and preserves, and other cooked dishes.
Slice or crush the peaches in their own juice, Be aware that changes in color, flavor and texture occur more rapidly in an unsweetened pack than in fruits packed with sugar or syrup.
Storage
The length of time peaches can be stored depends on the care with which the peaches were handled before freezing, the quality of the packaging materials, and the temperature of your freezer ( 00 F or below). Syrup and sugar packed fruits can be frozen at 00 F for 8 to 12 months; unsweetened fruits, 3 to 6 months. At higher freezer temperatures, the storage time should be reduced.

Fava Beans ~ All You Need to Know

We grew Fava Beans at our farm for several reasons. They could be planted in late October or early November in our climate and wintered over, even in the coldest temps. Favas were one of the first harvested veggies in the spring and they produced like crazy.  Once we had harvested them, the plants were turned back into the soil for the nutrients they added back.  The variety we planted were the Windsors, which were heirlooms listed in the stores of the original Williamsburg, Va. colonists.

All About Fava Beans

"Fava beans are one of the oldest plants under cultivation, and they were eaten in ancient Greece and Rome. Despite the name, fava beans are a member of the pea family, though they are also known as broad beans, pigeon beans, horse beans, and Windsor beans. They are popular in Mediterranean cuisine, with many summer dishes celebrating the seasonal bean, although they are also dried for winter use. Fava beans have a distinct flavor and creamy texture that makes them a great addition to a wide variety of dishes.

When intended for consumption, fava beans are planted in February and March to mature through the summer, with their peak coming in July. The beans grow on bushy plants with tapering leaves, yielding anywhere from 25 to 50 pods per plant. The pods resemble pea pods in shape, although they are much larger and lined with a pillowy white material that protects the seeds inside.

Fava beans are also used as a cover crop to protect delicate soil, because they grow quickly and produce a great deal of lush foliage. In addition, like most legumes, fava beans are nitrogen fixers, and they replenish the soil with this vital nutrient. Many farmers plant fava beans and plow them back into the field after the growth has peaked for mulch.

They grow best in warm climates, although they also tolerate cooler weather. They do not tolerate extremely hot temperatures well, however, and should be planted in an area of the garden that will protect them from direct sunlight. If sprouted in the greenhouse, the seedlings should be planted 8 to 10 inches (20 to 25 cm) apart, as they will grow into large bushes later. If planting the seeds directly, they should be buried approximately 3 inches (7 cm) below ground, and thined after they sprout in seven to 14 days. In four to six months, the beans will have matured for harvest and eating.

Fava beans should be shelled and peeled before eating. The outer peel on the beans, while technically edible, is very woody in texture and detracts from the buttery feel of the inner bean. In addition, fava beans should be cooked before serving because of favism, a rare reaction to fava beans found among people of Mediterranean descent. Little risk has been found from eating cooked beans, but some diners may have an allergic reaction to raw or unpeeled favas.

Fava beans are great steamed and served with olive oil, salt, and lemon. They can also be added to soups and pastas, ground into purees, grilled, or enjoyed in artichoke risotto. The fresh beans can be found in Italian markets beginning in late May, and they will be tasty through August."


Taken from WiseGeek.org

For recipes and suggestions here at TAO: Fava Bean Recipes Part 1; Fava Bean Recipes Part 2

Getting Back to Our Roots...The Joys of Carrots, Turnips, Beets and more

According to Dr. Andrew Weil
"Root vegetables (with the exception of potatoes and carrots) are some of the most overlooked and under-appreciated foodstuffs around. But these nutritional storehouses are hidden treasures worthy of your notice. Not only are they available in winter when other vegetables are hard to find, they are also very inexpensive. Experiment with turnips, rutabagas, beets and parsnips, and learn what they have to offer in taste and versatility. Rutabaga (also known as swede) is an accidental vegetable - the result of a chance hybridization of turnips and cabbage. Like carrots, they're low in sodium and high in vitamin C. The flavor of all root vegetables will be enhanced by selecting fresh, firm produce (preferably organically grown) and storing it carefully. Turnips and potatoes should be stored in a cool, dark place out of the refrigerator. The rest of these roots will keep well in the refrigerator for at least a week."


I am very glad that the esteemed Dr. Weil concurs with me on the wonder of root veggies.  I have always loved the earthy flavor of carrots and beets. Turnips eaten raw, in salads, or roasted with other roots or in place of potatoes in stews and soups, are delicious!  Parsnips, rutabagas, burdock, celeriac and kohlrabi are more "exotic" cousins but they have their place, too.  Jicama from across the border adds crunch and nutrition to most any dish.  Too bad many Americans hardly ever put these nutritional powerhouses to work in their diets.   


If you are going to be a "foodie" you have to be broadminded enough to try everything at least once, so if you are one of those people who eschews root veggies, think again.  Root vegetables are what is in "season" in the wintertime in most climates.  Think back to what your ancestors ate once the weather turned and there wasn't much left in the garden.  They stored root vegetables for the lean months and in some cases, even survived particularly extreme winters by eating roots.   


I think of food like a living being and root vegetables are the feet, the foundation.  Like other "feet", they are usually not the prettiest things to look at, are greatly under appreciated when they are thought about and are sometimes completely ignored. Root veggies should be one of the foundations of our diet, just like our feet are the foundation on which we stand.  

Top 10 Detoxing Foods

1. Green leafy vegetables. Eat them raw, throw them into a broth, add them to juices. Their chlorophyll helps swab out environmental toxins (heavy metals, pesticides) and is an all-round liver protector.
2. Lemons. You need to keep the fluids flowing to wash out the body and fresh lemonade is ideal. Its vitamin C - considered the detox vitamin - helps convert toxins into a water - soluble form that is easily flushed away. 
3. Watercress.  Put a handful into salads, soups, and sandwiches. The peppery little green leaves have a diuretic effect that helps move things through your system. And cress is rich in minerals too.
4. Garlic. Add it to everything - salads, sauces, spreads. In addition to the bulb's cardio benefits, it activates liver enzymes that help filter out junk. 
5. Green tea. This antioxidant-rich brew is one of the healthiest ways to get more fluids into your system. Bonus: It contains catechins, which speed up liver activity.
6. Broccoli sprouts. Get 'em at your health-food store. They pack 20 to 50 times more cancer-fighting, enzyme-stimulating activity into each bite than the grown-up vegetable. 
7. Sesame seeds. They're credited with protecting liver cells from the damaging effects of alcohol and other chemicals. For a concentrated form, try tahini, the yummy sesame seed paste that?s a staple of Asian cooking. 
8. Cabbage. There are two main types of detoxifying enzymes in the liver; this potent veggie helps activate both of them. Coleslaw, anyone?
9. Psyllium. A plant that?s rich in soluble fiber, like oat bran, but more versatile. It mops up toxins (cholesterol too) and helps clear them out. Stir powdered psyllium into juice to help cleanse your colon, or have a psyllium-fortified cereal for breakfast. 
10. Fruits, fruits, fruits. They're full of almost all the good things above - vitamin C, fiber, nutritious fluids, and all kinds of antioxidants. Besides, nothing tastes better than a ripe mango, fresh berries, or a perfect pear.

 ~Take from the Ultimate Detox website

CURRIED LENTIL SOUP (DRY MIX FOR GIFT GIVING)

You will need:
2 ( 1 quart) jars with tight-fitting lids
Decoration for jars if desired

INGREDIENTS:
1 pound red lentils*

1/2 lb organic green lentils*

1/2 lb organic yellow lentils*

Sea Salt
6 tablespoon(s) minced dried onion*
2 tablespoon(s) curry powder*
1 teaspoon(s) garlic powder*

1/2 package(s) (5-ounce) dried apple rings, cut into 1/2-inch pieces*
2 tablespoon(s) dried parsley leaves*

*Use organic if readily available in your area.  Most health or bulk food stores carry organic lentils. They are relatively inexpensive.

Directions to create:
In bottom of each glass jar, place 8 ounces red lentils; top with 1 1/2 teaspoons salt, 3 tablespoons dried onion, 1 tablespoon curry powder, 1/2 teaspoon garlic powder, 8 ounces green lentils, 1/2 cup apple pieces, and 1 tablespoon parsley, in that order. Seal jars and store at room temperature up to 1 month.

Prepare labels with cooking instructions; attach to jars. Add these cooking directions to each label before giving as a gift:

Directions: Place lentil soup mix in 3-quart saucepan with 7 cups water. Heat to boiling on high. Reduce heat to low; cover and simmer 20 to 30 minutes, stirring occasionally. Makes 8 cups soup.

This recipe was adapted from one found in Good Housekeeping magazine.