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The Essential
Good Food Guide
The Complete Resource for Buying and Using
Whole Grains and Specialty Flours, Heirloom Fruits and Vegetables,
Meat and Poultry, Seafood, and More
Margaret M. Wittenberg
Photography by Jennifer Martin
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Contents
6 Introduction
10 Fruits and Vegetables
42 Grains, Flour, and Bread
124 Pasta and Noodles
136 Beans, Peas, Lentils, and Soy Products
169 Nuts and Seeds
194 Meat and Poultry
200 Seafood
207 Dairy Products and Eggs
217 Culinary Oils
235 Essential Seasonings
256 Sweeteners
279 Suggested Reading
282 Acknowledgments
288 Index
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Every day, discoveries are being made that underscore the truth that keeping foods whole, not processed or fractionated, is vital to our overall health
and well-being. Increasingly, we are learning that
isolated nutrients dont always have the same health
benefits as the whole foods from which they were
derived. And beyond the familiar vitamins and minerals most of us know about, whole plant foods,
including herbs and spices, contain an almost bewildering array of healthful compounds known as
phytonutrients or phytochemicals (phyto means
plant). Pigments, flavor components, and aromatic
qualities that we once thought were primarily of
benefit to plantshelping them either to better
flourish or to protect themselveshave turned out
to be powerful antioxidants that can help moderate damage to our own cells. Phytonutrients have
also been found to enhance our immune response,
help repair DNA damage from toxic exposures, and
enhance cell to cell communication. Unlike protein, fat, vitamins, and minerals, the vast array of
phytonutrients may not be essential for keeping us
alive, but their positive effects on health, such as
helping prevent cancer and reducing inflammation
are unmistakable and certainly make living life that
much more enjoyable.
Some of the most studied phytonutrients may
sound familiar:
Carotenes, including alpha- and betacarotenes, beta-cryptoxanthin, lutein,
lycopene, and zeaxanthin as found in red,
orange, and yellow vegetables and fruits
Polyphenols, including flavonoids
(anthocyanins, catechins, flavanones, and
isoflavones) and nonflavonoids (ellagic acid,
coumarins, tannins, and lignans) as found
in a wide variety of fruits, vegetables, beans,
nuts, whole grains, tea, culinary herbs and
spices, dark chocolate, and red wine
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introduction
Dried beans
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Heirloom beans, from top: (1) Arikara yellow, (2) christmas limas, (3) dapple gray, (4) scarlett runner, (5) snowcap,
(6) anasazi, (7) butterscotch steuben yellow-eye, (8) eye of the goat, (9) rio zape, (10) appaloosa, (11) borlotti,
(12) rattlesnake, (13) tepary, (14) black calypso, (15) good mother stallard, (16) jackson wonder, (17) tiger eye
Navy Beans
Phaseolus vulgaris
Boil and simmer for 1 to 2 hours.
These small, white, oval-shaped, mild-flavored
beans are considered a staple for soups, stews, and
baked bean dishes. Likewise, they are also good for
purees and sandwich spreads. As their name implies,
sailors have long been more than familiar with the
Phaseolus sativum
Boil and simmer for 1 to 1 hours for whole peas
and 1 to 1 hours for split peas.
Pressure-cooking isnt recommended.
Peas have a long legacy in the human diet, going
back to around 8000 BCE. Dried peas arent a dried
version of the peas we generally consume as a fresh
vegetable; rather, they are a different variety with a
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Pink Beans
Phaseolus vulgaris
Boil and simmer for 1 to 1 hours.
These small, oval, pale pink beans, which turn reddish brown when cooked, are used extensively in
Caribbean cooking, where theyre served with rice.
Their rich, somewhat sweet flavor and smooth texture also account for their common use in Southwestern cuisine. While they can be used interchangeably
with pinto beans in any recipe, pink beans hold
their shape better when cooked. Definitely a versatile bean, pink beans are great no matter how they
are used, be it in soups, stews, casseroles, chili, or
refried beans, or, of course, with rice.
Pinquito Beans
Phaseolus vulgaris
Boil and simmer for 1 to 1 hours.
An heirloom variety of the pink bean hailing from
the 1800s, the pinquito (or Santa Maria pinquito)
bean is as pink and as small as its name would suggest. It is celebrated as an essential component of
the Santa Maria Style Barbecue menu, a regional
tradition in the Santa Maria valley in Santa Barbara
County on the Central Coast of California, the area
in which the pinquito bean is grown. Its flavor is
similar to pinto beans and as it holds its shape during cooking, it is an excellent choice for recipes
that call for long simmering, including chili, baked
beans, soups, and stews.
Peruano Beans
Phaseolus vulgaris
Boil and simmer for 1 to 2 hours.
Plump, medium size and canary yellow in color, the
peruano bean, also known as Mayacoba or canary
bean, is a common bean served in many parts of
Mexico that merits familiarity and admiration far
beyond those borders. Slightly sweet, its flavor can
best be described as a cross between great northern
and pinto beans. Although thin skinned, it has a
great meaty texture and holds its shape very well
after cooking. Peruano beans are excellent as a pot
bean and ideal as a featured part of the plate served
along with rice or other grains. Try them also in
salads, or even in soups and stews.
Pinto Beans
Pigeon Peas
Vigna unguiculata
Boil and simmer for 1 hour.
Most commonly used in Caribbean and African cuisines, pigeon peas are small, oval, and beige in color
with light brown speckles and a nutty, somewhat
strong earthy flavor and mealy texture. Because
they cook fairly quickly, pigeon peas are commonly
cooked together with rice, or cooked ahead and
served with seasoned rice, usually with hot, assertive seasonings.
Phaseolus vulgaris
Boil and simmer for 1 hours.
In Spanish, the word pinto means painted, an apt
description for these oblong beans with a mottled
salmon pink and brown pattern. One of the more
frequently used beans in Southwestern cuisine and
enjoyed for their mild, nutty, earthy flavor, they have
a mealy texture that makes particularly good refried
beans. A natural served with rice, pinto beans are
also great in dips, soups, chili, and stews.
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Crimini
Maitake
Enoki
Hedgehog mushrooms are wild orange-gold mushrooms with a cap that has a depression in the middle.
They are characterized by tiny spindles on the underside of the cap. Their wonderful flavor and dry
texture is reminiscent of chanterelles, for which they
can be substituted. Braise, roast, or saut them, and
because theyre a bit dry, cover the pan so they can
simmer in their own juices.
Matsutake
Lobster
Morels
Morels, which look like elongated sponges or honeycombs with stems, can be yellow, brown, or black.
Gathered from woodland areas during the spring,
particularly within recently burned forests, morels
have a deep, earthy, nutty, smoky flavor and a crisp,
chewy texture that is terrific with creamy sauces,
pasta, rice dishes, fish, or poultry. For optimal flavor
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Porcini
Portobello
These mushrooms are very flavorful, meatytextured, dark brown Italian mushrooms whose
broad flat caps range from three to eight inches in
diameter. Unlike their cousins, criminis and common button mushrooms, which are picked while
their gills are still enclosed, portobello mushrooms
are picked when their gills are fully exposed. Sometimes referred to as vegetarian steak, portobellos
are exceptional when marinated and grilled. They
can also be sliced and sauted with olive oil or butter
and seasonings such as tamari or rosemary. Serve
the slices with a thick piece of crusty bread or as
a side dish.
Oyster mushrooms
f r u i t s a n d v e g e ta b l e s
Shiitake
Pom-pom
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