My husband Jacques likens this dish to blini with caviar and sour cream. To some, that’s quite an endorsement (I’ve resisted caviar all my life, with every fiber of my being).
M-J’s HIGH-PROTEIN MUNG BEAN PANCAKES
To my pot of cooked mung beans (one cup dry beans, three cups water) I add chia seeds (while beans are still hot, to make them soft), yogurt whey*, whole oat flour (I grind my own), ground flax, hemp protein powder, a couple of raw eggs, and a little self-rising flour. I keep the batter pretty thin, adding more liquid whey or water when required. Ingredients are pictured below, but I don’t use measurements. ~M-J
Read Dr. Axe’s information on the Mung Bean Nutritional Powerhouse.
I save liquid whey from the yogurt-straining process, and mix a little nonfat dry milk with it in a blender-bottle. I refrigerate the stuff to use in smoothies or pancake batter~M-J
Make yogurt whey* to use as liquid for pancake batter by straining your yogurt to make it thicker. Pour the liquid (whey) that has been removed from your yogurt into a jar for use in smoothies and pancake batter. Then use the resultant “Greek yogurt” to spread onto the pancakes. After spreading this on my mung bean pancakes, I roll them to create a delicious, health-promoting luncheon dish.
*See my jar of whey in the following picture:
Straining your own yoghurt makes a delightful Mediterranean or Middle Eastern spread for bread or pita. Put a round coffee-filter into a bowl-sized strainer or sieve, empty a container of plain whole-milk or full-fat yoghurt into it, cover with another round coffee-filter, and place over a bowl that allows some space between the bottom of the strainer and the base of the bowl, so that when your yoghurt is draining, it will not soak itself. Keep the assembly covered with plastic or Saran-type wrap, because fruit-flies love this stuff. I initiate this process before going to bed at night; in the morning I have wonderful, thick spread for my preferred bread or pita, and this yogurt-cheese is also excellent with a fried egg.
©M-J de Mesterton
See The Elegant Cook Bread Page for M-J’s Pita Recipe
©Copyright M-J de Mesterton, August 25 2018
Tasty Tofu with Mild Green Shishito Peppers
As a nutritious austerity dish, there are scads of ways to prepare tofu. Three ounces of firm tofu, with only seventy calories, contain eight grams of protein and two grams of carbohydrate. This morning, I sautéed in coconut oil some cubed tofu that I had marinated in soy sauce, cider vinegar and miso, then added some roasted Japanese shishito peppers. I then sprinkled the dish with black-and-white sesame seeds.
NUTRITION FACTS on Shishito Peppers, from Trader Joe’s: Serving size about 7 peppers (45g) | Amount per serving: Calories 15
Total Fat 0g (0% DV), Saturated Fat 0g (0% DV), Trans Fat 0g, Cholesterol 0mg (0% DV), Sodium 0mg (0% DV), Total Carbohydrate 3g (1% DV), Dietary Fiber 2g (8% DV), Total Sugars 2g, Protein 1g, Vitamin A (8% DV), Calcium 0mg (% DV), Iron (2% DV), Vitamin C (35% DV).
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
A sturdy stainless steel cart with a custom-cut Melamine surface serves as a work-island in M-J’s tiny kitchen, and attached hooks hold her heavy French cast-iron pans. The smaller stainless steel cart has a butcher-block surface, together with two shelves that hold a basket of potatoes, a wooden Zeissen coffee-grinder, assorted porcelain platters and baking-dishes. ©M-J de Mesterton 2018
M-J’S LOW-CARB, HIGH PROTEIN LUNCHEON SALAD
Bacon bits, 1/3 cup of shredded Parmesan cheese, an avocado cut into pieces, Romaine lettuce and almond-coated white-meat chicken combine to make an elegant, high-protein luncheon dish.
I top this low-carb salad with home-made ranch dressing, which I create from mayonnaise, buttermilk, and/or sour cream, mixed with onion and garlic powders and dried parsley. When I don’t have the powdered onion and garlic, I will dice bits of fresh ones very fine and sauté them before mixing with the other ingredients. Add salt and green or white pepper to taste, then blend with a wire whisk.
©M-J de Mesterton, April 2010
One doesn’t need lots of space to have an elegant, organized kitchen like the one pictured here. Things just need to co-exist in coherent fashion. Large, white appliances combined with lemon yellow, orange and lime green cookware can give a unified appearance; I call the effect “harmonious clutter”. All the many tools in this kitchen are used frequently, so there really is no wasted space.
Heavy French and Danish pans are hung on stainless steel carts with practical S-hooks from the hardware store, saving the home-cook lots of kneeling and heavy-lifting at low cabinets. Ladles, spatulas, can-openers and other essential kitchen tools are hung the same way for easy access.
Cookware-Cleaning Tip: stubborn stains on cookware, sinks and fixtures can be reduced or eliminated by scrubbing them with a paste made by combining cream of tartar and a little vinegar. This acidic mixture is often more effective than an abrasive chlorine-based cleanser.
@M-J de Mesterton, May 2017
M-J’s Original Recipe for Cold and Creamy Pea Soup
Photo and Recipe Copyright M-J de Mesterton 2007
I devised this simple spring pea soup for an elegant luncheon.
Potage Printanière aux Petits Pois
Three cups of hot water
Herbs: savoury or herbes de Provence
1/3 Cup of sour cream or crême fraîche
Salt to taste
In a blender, mix together the hot water and frozen small peas until they are like soup. Pour the
mixture into a pot and heat it to simmering. Add a half-teaspoon of savoury or herbes de Provence, and a third-cup of crème fraîche or sour cream. Stir with a wire-whisk until the bits of cream are fully incorporated into the green soup. Heat again till just boiling, and serve. This recipe will serve four. Double the recipe by repeating the first step and adding the results to the pot, while repeating the other ingredients as well. Add salt to your own preference. I use Himalayan salt. This soup may be served either hot or chilled. A small spoonful of sour cream or crême fraîche in the center of each bowlful will act as a garnish.
~~Copyright M-J de Mesterton, March 2008
M-J’s low-carb southwestern-style salad starts with warm sautéed ground beef, onion and celery that has been flavored with chile powder or taco seasoning, which is topped with shredded cheddar cheese, finely-chopped romaine lettuce, tomato-chunks, dots of sour cream and green salsa. The ingredients in this individual salad are arranged elegantly and are only mixed together by the person to whom it is served. Bowls of additional sour cream and salsa can be available at your table, as well as strips or chunks of avocado doused with lemon or lime to prevent turning brown. Eating hot salsa can raise one’s resistance to colds and flu, which are no longer just seasonal. Hot peppers such as cayenne, jalapeño and serrano also enhance one’s metabolism. Ground beef can be substituted with grilled chicken, and for the chile-pepper enthusiast, strips of broiled serranos can be artfully placed on the lettuce. This hearty salad is a good source of protein and health-promoting produce any time of year.
©M-J de Mesterton 2017
One large egg typically contains six grams of high-quality protein, the antioxidants lutein and zeaxanthin (a substance in egg yolks), as well as significant amounts of the important vitamins E, D, and A.
Vitamin E has been proven to reduce the risk of coronary attacks in people with heart disease, while lutein helps to protect against clogging of the arteries.
A study concluded at EpidStat Institute in November, 2016 found that consuming just one egg a day reduces risk of stroke by 12 percent. The study’s principal investigator, Epidemiologist Dr. Dominik Alexander, said: “Eggs do have many positive nutritional attributes, including antioxidants, which have been shown to reduce oxidative stress and inflammation. They are also an excellent source of protein, which has been related to lower blood pressure.”
U.S. scientists have found that, contrary to traditional perceptions acquired from decades of less rigorous research, consuming eggs had no association with coronary heart disease, which is on record as the leading cause of death worldwide.
©M-J de Mesterton 2017
M-J’s Article about Eggs, Published in 2010
Eggs don’t cause heart disease, as the medical industry previously believed. And here is more good news: a research team at Louisiana State University in Baton Rouge determined that women on a weight-loss regimen who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories without the accompanying egg.
Eggs are nutritious, convenient, useful in thousands of recipes, and are a relatively inexpensive source of high-quality protein.
One large egg, which represents less than 4 percent of the total daily calorie intake of a person who consumes 2000 calories per day, provides 10 percent of the Daily Value for protein, 15 percent of the Daily Value for riboflavin, and 4 percent or more of the Daily Value for several other nutrients, including vitamins A, B6 and B12; folate; iron; phosphorus; and zinc. Eggs also provide choline, which is essential in the human diet, and is credited for helping to create healthy babies during pregnancy. Because the percentage of the recommended daily amount for many nutrients provided by an egg is greater than the proportion of total calorie intake that the egg represents, the egg more than pulls its weight nutritionally. Most of the vitamins and minerals in eggs are found in the yolk; protein, however, is found in both the yolk and the white.
Recent research indicates that egg eaters are more likely than non-egg eaters to have diets that provide adequate amounts of essential nutrients. This seems to be partly due to the nutritional contribution of the eggs themselves and partly due to the fact that the inclusion of eggs in the diet is an indicator of a desirable eating pattern that includes breakfast.
Eggs can be prepared easily, in a variety of ways. They keep well in the refrigerator for about three weeks, and therefore an individual can easily use up the dozen eggs in a carton before they spoil. Because most egg recipes involve short cooking times, eggs are convenient for the person with little time to prepare meals.
Eggs have several important physical and chemical properties that help make recipes work. They thicken custards, puddings and sauces; emulsify and stabilize mixtures such as mayonnaise and salad dressings; coat or glaze breads and cookies; bind ingredients together in dishes such as meat loaf and lasagne; eggs are used to clarify coffee and soups; retard crystallization in boiled candies and frostings; and leaven some types of baked goods such as cakes, cookies, soufflés, buns and sponge cakes.
Eggs are economical, especially when compared to other high-protein foods. For people who are trying to balance their budgets as well as their diets, serving eggs occasionally instead of meat, poultry, or fish is very economical.
One other benefit of eggs is that they are a functional food—that is, a food which provides health benefits that go beyond basic nutrition. Eggs contain the carotenoids lutein and zeaxanthin, two components which are believed to have health benefits.
Stocking up on dehydrated eggs would be a wise move right now. There are many sources of dried or powdered eggs on ebay and the internet. I prefer to dessicate and process them at home. Here is my procedure:
Emergency Powdered Eggs
Cook the desired amount of eggs in a non-stick pan until they are scrambled dry. On a a large baking-sheet, place your scrambled eggs in a thin layer. Use a French chef’s knife or a pastry cutter to break them into smaller pieces. In a low oven around 130 degrees Fahrenheit, bake this tray of eggs for eight hours or until it is devoid of moisture. Using a hand-mill, meat-grinder, food-mill or a blender, process the eggs until they turn to powder. Store the dried egg powder in an air-tight, food-grade container.
©M-J de Mesterton 2010
Reversal of Long-Held Beliefs on Dietary Fats
Additional Information on Foods Containing Cholesterol
A heart specialist from the University of Ireland, Professor Sherif Sultan, notes:
- Current dietary guidelines are outmoded and desperately need to be revised.
- Despite decades-old recommendations, high carbohydrate diets should be avoided.
- Diets consisting largely of foods high in good-quality fats are the healthiest.
- This essential changeover will stem the epidemic of Type 2 diabetes and weight-related heart problems.
A half-loaf of home-made sourdough bread was a couple days old, and tired of being stored in the fridge. I decided to make croutons with it for the week’s luncheon salads. I poured olive oil, spices, parsley and fresh rosemary into a Pop-It storage box (made with safe materials in Italy), then tossed the bread squares in and shook the thing with all my might to coat them well. With ambient heat from the oven while baking the croutons, a new loaf of bread was rising nearby. Sliced thinly, the croutons were ready after ten minutes in a 350° oven. Cooled croutons were poured into elegant jars to be used at table. And they won’t need to be stored for long; these croutons will quickly be poured out onto salads. @M-J de Mesterton
©M-J de Mesterton 2014
Burdock root, known in Japan as gobo, is one of the best blood-purifiers. It has diuretic properties that help expel toxic products from the blood through urine. This root-vegetable is employed in the treatment of skin problems such as eczema (dermatitis) and psoriasis. Burdock is a remedy for liver and gall bladder complaints. Effusion of burdock seeds has been used for throat and chest ailments. Burdock is an appetite-stimulant and is used for enhancing digestion and relieving dyspepsia. Dried burdock root is reconstituted by pouring boiling water over the bits and letting them stand until softened. It may also be used as a tea, or incorporated into brown rice, where it will soften as the rice and burdock mixture cooks. I use either fresh or dried burdock in stir-fried vegetables or kinpira-style braised vegetables.
|Elegant Eggs Vienna, by the Elegant Cook, M-J de Mesterton|
To boil a whole sack of spuds at once, I added a tablespoon of salt and a quarter-cup of vinegar to the water in this huge stock-pot. The potatoes came out of the sack clean enough to dump directly into the pot. I turned on the gas and waited for them to start boiling, then let them simmer for thirty minutes.
When the boiled potatoes were soft enough to eat but still firm enough to slice, I turned off the gas. I then transferred the potato-water to a more manageable pot. Because the large stock-pot filled with potatoes and water was too heavy for me to handle, I used a heat-proof pitcher to ladle it out, and poured the remaining hot water into a bowl in the sink. Later, when this nutrient-rich water is cool, I shall take these vessels of liquid to the garden and water plants with them.
The potatoes, after having been drained of hot water, sat covered in the stock-pot to cool for a few minutes. To peel them, I simply throw some ice and cold water over the potatoes, let sit for ten minutes, then the jackets will usually slide off easily, leaving a very attractive spud indeed, ready to be frozen for later use. I developed this method of preparing potatoes for the future when an economy-sized bag of them threatened to sprout. To prevent the spuds from going bad, I boiled and peeled and froze them. They are perfect when turned into gratin Dauphinois, hash-browns and mashed potatoes.
©M-J de Mesterton 2015
These boiled potatoes are ready to be doused with ice-water for easy peeling. When the spud-jackets are removed this way, there is no waste like there is when a peeler is used on raw potatoes. These particular potatoes have such delicate skins that, testing them for softness, I smashed one in a bowl, seasoned it with Himalayan salt and pepper: the little spud, jacket included, was delicious!
Potatoes, when cooled, may be packed in zippered bags or BPA-free food-storage boxes for freezing. In the freezer, there are a few spuds in a bag and the majority of today’s produce in a BPA-free Ozeri Green Earth container, flanked by haricots verts and home-made bread, topped by stacked home-made pizza slices and yesterday’s chocolate pie.