Recipes

FOOD AND OUR BONES
5-Hour Whole Fish Soup

This soup is a variation on a classic Japanese carp soup called Koi Ko Ku, which is traditionally recommended as a tonic and blood strengthener for women who have given birth.  Because of the long cooking, the fish bones are completely softened and become edible and quite delicious.  It is a superior source of natural calcium and other essential bone minerals:  in fact, one cup provides over 800 mg of calcium.

1 whole fish (e.g., pike, red snapper, carp), about 1 ˝ to 2 lb
4 slices ginger
3 small carrots (about ˝ lb), scrubbed and roll-cut
1 medium onion, medium dice
1 cup white wine or 1/4 cup brown rice vinegar
6 cups water
1/4 cup mellow barley miso

Buy only the very freshest fish.  Ask that it be cleaned, leaving on the scales, head and tail, and cut it into 3-4 pieces.  Rinse well before cooking. 

To prep ginger:  cut 4 thin slices off a knob, lay them on top of each other, then slice them lengthwise into thin slivers.

In a 6-quart pressure cooker, place the fish, onion, carrot, ginger, wine, water, and miso.  Bring up to pressure, reduce heat to low, and simmer very gently for 5 hours.  Allow to sit until pressure is down, open pot, and stir vigorously with a wooden spoon to harmonize all the flavors.  Check the proportion of liquid:  it should be soupy, not too dry;  add some water if needed.  Find a bone and taste test;  it should be easily chewed.  If a little too hard, pressure cook for another hour.  Makes 6-8 servings.  This soup/stew can be kept in the refrigerator for 4 days.  I do not recommend freezing because it kills the taste and makes it flat.  Reboil each time before serving, adding a little stock or water if necessary.

Curried mustard greens with Parmesan

This delicious dish is a combination of Indian and Italian ideas.

1 bunch mustard greens or broccoli rabe (about 1 lb)
3 large cloves garlic, sliced thinly
2 tablespoons clarified butter (ghee) or extra virgin olive oil
1 tablespoon curry powder
1/4 teaspoon sea salt
1/4 cup grated Parmesan cheese

Cut off most of the thick stems of the greens.  Wash well in several changes of water.  Place in a 4-quart saucepan with about 2 cups water;  cover, and steam for about 8 -10 minutes, or until bright green and soft.  Remove from the pot, and chop into bite size pieces.  Discard cooking water.

In a large (10") skillet, heat the clarified butter or oil, add the garlic slices, and saute until they begin to brown lightly.  Add the curry powder and mix well, then add the salt.  Add the chopped greens and mix well;  heat for about 5-8 minutes, stirring often. 

Sprinkle the Parmesan over all, mix, and serve.  Makes about 4 servings.

THE BOOK OF WHOLE MEALS
Curried Beans