Spiced Moroccan Vegetable Couscous

Photo: Unsplash

Ingredients:

1 package (10 oz.) whole-wheat couscous
¼ t. coarsely ground black pepper
2 T. olive oil
1 t. salt
2 large carrots peeled and cut into ¼-inch pieces
1 medium red onion, cut into ¼-inch pieces
1 medium zucchini, cut into ¼-inch pieces
3 ripe medium tomatoes, cut into ¼-inch pieces
1 T. ground cumin
2 t. curry powder
2 t. paprika
¼ cup pine nuts, toasted*
¼ cup loosely packed fresh parsley leaves, chopped
¼ cup pitted prunes, cut into thin strips

Prepare couscous according to package directions, but instead of the salt or butter called for, stir in pepper, 1 T. olive oil and ½ teaspoon of salt. Cover and keep warm.

Meanwhile, in a large skillet, heat remaining 1 T. oil over medium heat until hot. Add carrots and onion; cook 5 minutes, stirring occasionally. Add zucchini and cook until vegetables are tender, about 5 minutes longer. Stir in tomatoes, cumin, curry, paprika, and remaining ½ t. salt; cook 2 minutes longer. (If spices stick to the bottom of the pan, add a little water and they will release.)

Stir vegetable mixture into couscous; sprinkle with pine nuts, parsley and prunes.

Makes 4 main-dish servings.

Chef’s Note: To toast pine nuts, place them on a dry sheet pan and toast in a 350 degree oven for about 10-12 minutes, shaking/stirring halfway through. Check them after 5-6 minutes – they burn easily because they are so small!

Recipe from Chef Veronica Bearce.

Download a printable version of the recipe here.

Salt-Roasted Beets with Pickled Cherries, Creamy-Roasted Zucchini Purée, and Lemon Olive Oil Dressed Spinach

Salt-Roasted Beets:

1 bunch whole beets, washed
1 box kosher salt

Place beets in an oven-proof pan or dish (I will often use a bread loaf pan) and fully cover with salt.

Put into a preheated 375 degree oven and bake 45-60 minutes until a cake tester or toothpick can be inserted without resistance. Let cool at least 15 minutes.

Remove beets from the salt and, using a towel, gently slide the skins off of the beets. If the beets are not fully cooked, the skins will be very difficult to remove, but never fear because you can always cut them off with a paring knife or vegetable peeler later.

Set them aside until assembly.

Side note — Salt-roasted beets are absolutely delicious and can be used in a number of ways: sliced into salads, purêed with a little coconut oil and lime juice to make a tasty dip, or sliced super thin and sprinkled with flaky sea salt and chili oil to replace a beef carpaccio.

Pickled Cherries:

½ c cherries, halved and pitted
¼ c red wine vinegar
½ lemon, juice and all
¾ c water, boiling
2 sprigs, tarragon stems
2 sprigs anise hyssop (omit if you cannot find)
1 Tbs dried Hibiscus (Jamaica)
1 ea star anise
1 tsp black peppercorn
To taste salt (about 1 Tbs)
To taste sugar (about 2 Tbs)

Combine all ingredients except for the cherries into a pot or pint container to fully infuse and dissolve the salt and sugar.

Add the halved and pitted cherries and be sure that they are fully covered.

Set aside to cool.

These will keep covered in your fridge for at least 2 weeks.

They are a delicious addition to a cheese and charcuterie board, sprinkled into a salad, garnished on roasted duck or chicken, or just eaten as-is. When they’re gone, you can make a delicious and refreshing drink by adding 1 part pickling liquid to 3 parts fizzy water and garnish with a lime slice —  yum!

Creamy-Roasted Zucchini Purée:

1 onion, peeled, cut in half lengthwise, then julienned
2-3 zucchini (yellow preferred, but any color will do)
2-3 cloves garlic, peeled and smashed
4 tsp butter
To taste extra virgin olive oil (probably about ¼ c)
To taste salt (about 1-2 Tbs)
½ lemon, sliced super thin (on a mandolin if you have one), seeds removed

Coat a large skillet with olive oil, then add the ingredients in as even a layer as possible.

Season with salt and dollop the butter all over the surface.

Put into a preheated 375 degree oven for about 45-60 minutes, until everything is falling apart because it’s so tender.

Using a rubber spatula, scrape all of the contents of the pan into a food processor or high-powered blender and purée until it is smooth and lump free.

Taste and adjust seasoning if necessary.

This will be used as the base to our dish, but has a number of applications, such as a pasta sauce, to dress a grain salad, or even as a dip.

Lemon Olive Oil Spinach:

½ bunch spinach, washed and chiffonaded
¼ c Extra Virgin Olive Oil with grated citrus zest
To taste, lemon juice (probably juice of ½ the lemon)
1 spring onion, sliced thinly (If you cannot find spring onions, you can sub the white part of 2 scallions)

Place the sliced scallions in a bowl and season with salt and lemon juice to taste and massage them to ensure that every slice is coated.

Add the chiffoaded spinach.

Toss together and add the olive oil to taste. You may not need to use it all — you are looking for a barely-there light sheen over the greens and not enough to weigh them down.

Assembly:

  1. Onto your plate or platter, spoon a few swooshes of zucchini purée.
  2. Then place your salt-roasted beets (cut into wedges or rounds or left whole depending on their size).
  3. Drop the pickled cherries, drained of their liquid, in a carefree manner over the beets.
  4. Tuck little pinches of the greens in the nooks around the beets and cherries.
  5. Sprinkle with a last dusting of flaky sea salt and it’s ready!
  6. Enjoy!

Yield: 4-6 servings depending on size of beets and appetite of the eaters
Cook Time: 60 minutes
Active Time: 30 minutes

 

Download a printable version of the recipe here.

Learn how to make this recipe by watching the cooking class below

Veterans’ Serenity Garden Takes Partnership & Persistence

By Nicole Newell, Sustainable Landscaping Program Manager

In the beginning it was magic, so many synchronistic moments. In January we began our first Permaculture Design Certificate course (PDC) in Solano County. That same month, Habitat for Humanity reached out to partner with us to design and lead a demonstration food forest installation at the newly built veterans home in Rio Vista. The students attending the PDC had to select a design project and three of the students were interested in the possibility of designing a garden for the veterans.

Partnership

The Rio Vista Veterans Residence was built by Solano Napa Habitat for Humanity in Rio Vista and is a permanent home for six formerly homeless veterans. Nancy, the architect for Habitat for Humanity, attended a private demonstration food forest tour in Benicia last year along with four other architects. She saw the potential in the Rio Vista yard and reached out to us to see if we would be interested in partnering.  Mark Baides, Habitat for Humanity’s project manager during the construction of the Rio Vista Veterans Residence, also joined that meeting. We had previously worked with him on the Dixon Veterans Home. Through this initial meeting, the Rio Vista Veterans Residence was identified as a design project site. Further collaboration unfolded over a few months and a partnership was formed with Solano Napa Habitat for Humanity and Berkeley Food & Housing Project (BFHP), the organization that manages and provides support services to the home.

Permaculture Design Team

PDC students John Davenport, Katie Rivera and Susan Worden selected the site as their design project and became a design team. Katie and Susan are both Rio Vista residents; John and Katie are both veterans. John is the owner of Cali Ground Troops and became the lead contractor for the project. We all felt the magic and took this project on without hesitation. At the time, none of us were aware of the level of commitment and work that it would take to see the PDC project manifest into reality!

Design

The design team worked diligently and put thoughtful energy into a design that included the residents’ input. During a design interview, one of the veterans named the garden “Serenity.” The design includes a space in the backyard for outdoor gatherings so they can barbecue together; plants selected to increase biodiversity and provide food; a hedge that will provide privacy and attract pollinators and an area in the back for growing annual vegetables. The hope is that the garden becomes a place to heal.

Getting Creative with Funds

Typically, our demonstration food forest sites are 1,200-2,000 square feet and take three public, educational workshops to install. This site was 5,800 square feet and it took five public workdays in addition to many other visits to prepare the site and work in smaller groups. We definitely had to get creative to stretch our funds! We worked closely with Mark from Habitat for Humanity to make it happen. Mark wears two hats, he is project manager for Solano Napa Habitat for Humanity and he also works for the Home Depot Foundation. Habitat for Humanity graciously gave us access to tools that were already on-site and helped with their expertise in irrigation. The Home Depot Foundation donated funds to help support the cost of irrigation and for part of the contractor fees. We worked as a team to find enough funds to complete the project.

Slideshow

Serenity (Rio Vista Veterans Residence)

Windy Rio Vista

During the installation we were made aware that spring is Rio Vista’s windy season. Every installation day was filled with so much wind that it felt like our thoughts were being taken out of our heads and thrown around in the air and brought back as jumbled fragments. The site was basically sand. The “sandy soil” was in desperate need of organic matter so we brought in 40 yards of compost and horse manure. We attempted to dig the compost in on a windy day in April and quickly realized that machinery was necessary. We reached out to the designer of our first seven demonstration food forest gardens, David Mudge. He has an excavator named Sunflower. David and Sunflower spent a very long day in mid-April mixing in the organic material. The thought was to bring in enough organic material to turn this sand into a foundation that could successfully grow thriving trees and plants.

Volunteers

During the five public installation days, 52 people from the community came to learn about permaculture, support the veterans home, and to help install the demonstration food forest garden. Susan, Katie, Kevin, Nikita, Jaxon and Maxfield were loyal volunteers that were committed and diligently showed up during this challenging installation. To honor and support this project, Senior Airman KeShay Solomon from Travis Air Force Base reached out to her squad and four members volunteered time to help us plant the garden. Read more about that day in this Daily Republic article.

Future

Reggie and Cara from BFHP worked with us to coordinate days and helped to install the garden. BFHP will be hiring one of the designers, Katie, to guide the residents in maintaining and caring for the newly emerging plant life so they all continue to thrive.

Personal Gratitude

Gratitude for the many sweet community members that volunteered their time and the simplicity of the Serenity Prayer kept me centered during the installation.

God, grant me the Serenity to accept the things I cannot change; Courage to change the things I can; and the Wisdom to know the difference.

This project and the Solano Sustainable Backyards Program are generously funded by the Solano County Water Agency and in partnership with the organizations mentioned above.

Reflections on Environmental Injustice Research & Shaping New Fellowship Program

By Allison McCabe

Allison McCabe is a rising Benicia High School junior and passionate about environmental science. She won this year’s Solano County Science and Engineering Fair with her research on toxins found in soil samples in Benicia and Vallejo — research she undertook to examine environmental justice issues in Solano County. We are excited to be working with her to shape Sustainable Solano’s environmental justice fellowship in Benicia for the coming school year.

Allison McCabe and another Lawrence Hall of Science intern taking soil samples at Allendale Park in east Oakland

I stared at the X-ray fluorescence analyzer in shock to see the soil sample I had just collected at Nicol Park in east Oakland read over 700 parts per million of lead on the device, almost nine times the California Environmental Protection Agency standards. This discovery would lead me to think upon what this data meant for the east Oakland community, which was disproportionately affected by such toxins, and set me on a path to study environmental injustice there and here in Solano County.

Last summer I received the opportunity to intern at the UC Berkeley Lawrence Hall of Science through a program called the East Bay Academy for Young Scientists. I got to spend two months of my summer in east Oakland, investigating soil and air pollution with nine other Bay Area high schoolers with the guidance of three adult mentors from the Lawrence Hall of Science: Colleen Sutherland, Eric Campos and Kevin Cuff. Our team collected and analyzed over 500 air samples and 600 soil samples throughout the two-month period. I learned a wide range of skills and the program gave me insight on what it is like to be an environmental scientist. I got to use scientific equipment such as air beam monitors and soil pollution analyzers. I even learned how to statistically analyze large data sets and how to write a scientific abstract.

However, the most important takeaway from the program was the chance to address environmental injustice in the Bay Area. In particular, I looked at lead and arsenic contaminants in the soil, two toxic metals that bring devastating effects to the human body, including slowed growth and development, learning and behavior problems, and hearing and speech problems. My research found that soil samples collected in low-income and communities of color typically had higher amounts of pollution in the soil compared to higher income communities. This is because historically marginalized communities are more likely to be exposed to landfills, toxic waste, highways, and other environmental hazards. Factors such as old lead water pipes, paint mixed with lead, and factories that dealt with recycled lead batteries most likely contributed to the amount of lead in the soil I detected.

Lawrence Hall of Science interns collect soil samples at Verdese Carter Park in east Oakland
Allison McCabe and another intern record soil sample results onto a Google spreadsheet

I initially applied to the program to learn more on environmental science, sustainability, and climate change but by the time I finished my experience, I learned about the intersection between environmentalism and social justice. The interconnection between the two was so intriguing to me as it was something I never learned about before. I’ve always been passionate toward environmental issues such as climate change, but I never understood that historically marginalized people are disproportionately affected by it. I realized that combating climate change is vital to mitigate its disportionate effects on people of color and other marginalized communities.

After the program finished in August 2020, I had the opportunity to present my findings in the program at the American Geophysical Union Conference (AGU) through the Bright STaRs program. After the conference, I felt inspired to continue to investigate and learn more on the issue of environmental injustice even though my internship had come to an end.

Within those few months, my fascination for environmental justice grew immensely. I joined the Solano Youth Coalition’s Social Justice and Racial Equity Committee to continue my work in environmental justice. At the moment we are working on a podcast series, “Teens Talk Social Justice” where I hope to share my personal experiences and thoughts on environmental injustice.

Additionally, I have brought my experiences from east Oakland to Solano County. From October 2020 to March 2021 I worked on a project for the Solano County Science and Engineering Fair, “How do the poverty levels and race profiles of Benicia and Vallejo correlate to the amount of soil in public schools and parks?” (See the slide presentation here) I collected over 150 soil samples in the cities of Vallejo and Benicia for lead and arsenic. My research found alarmingly high levels of lead in the soil of public schools and parks in Vallejo. My goal is to collaborate with the Vallejo school district to replace the soil at parks and schools that exceeded standards to address environmental injustice in my community to ensure that everyone, no matter their race or income, does not have to face the burden of soil pollution and its effects.

Also, I have been working with Sustainable Solano to create an environmental justice fellowship program for Benicia high school students. I am extremely excited to launch the program in the fall with Sustainable Solano. It has been an amazing experience getting to shape the fellowship program. I have been brainstorming presentation ideas, interactive workshops, service opportunities, and the curriculum. I want to make the issue of environmental injustice known, and by helping to create the program, I get to bring my experiences from east Oakland to Benicia. In the fellowship, I hope to share my involvement collecting air and soil quality data in east Oakland and hopefully give the opportunity for the fellows to do the same in their communities.

In a few months I will be continuing my pathway in the field of environmental science. This summer I have the opportunity to intern and work under the direction of Dr. Pedro Monarrez and Professor Jonathan Payne to understand the evolution of biodiversity and body size as a Stanford Earth Young Investigator with 13 other Bay Area high school students. I am extremely excited to examine life during the Cambrian and Ordovician periods while getting to present at the AGU for a second time in a row. Last year the conference was virtual, however I am hoping that the meeting will be in-person this year so I get the chance to meet space and earth scientists from all over the world.

After looking back on my involvement in the environmental justice movement this past year, I now know that I want a career in the environmental field. I realized that it is essential for me as a future environmental scientist to look at the environment from a social justice perspective, and to make sure I am advocating for a world in which race and class do not determine the environmental quality of a community or the health of those living in it. I want to be a part of the solution, dedicating my life to work towards environmental justice and a sustainable planet for all.

Salads & Vinaigrettes

Photo: Unsplash

Summer is a great time for these salads and light vinaigrettes: Moroccan Orange Salad with Walnuts, Goat Cheese & Citrus Vinaigrette, and Salad with Crispy Spiced Chickpeas, Roasted Onions & Honey-Mustard Vinaigrette. Want some basic tips on creating a vinaigrette and recipes for Basic Balsamic and Simple Lemon versions? Check out the Vinaigrette Notes below!

Moroccan Orange Salad with Walnuts, Goat Cheese & Citrus Vinaigrette

Ingredients:

2-3 large oranges/blood oranges, or equivalent
About 1 T. honey
½ t. cinnamon
½ lb. mixed greens (spinach, romaine, mesclun, endive, radicchio, etc.)
1 small fennel bulb, thinly sliced (optional)
½ c. thinly-sliced red onion
1 c. walnut halves
4-5 T. extra virgin olive oil, or to taste
Salt & pepper, to taste
6 oz. goat cheese
Microgreens as garnish (optional)

Peel and section oranges (supreme method) or cut peel away and slice into rounds then half-moons. Place segments in a medium bowl. Squeeze any remaining orange juice out of membranes and peelings. Drizzle the honey and sprinkle the cinnamon over the oranges. Cover and let sit at room temp at least 30, and up to 60 minutes.

Toast the walnuts: place on a dry, ungreased sheet pan and toast in a 350° oven for about 10 minutes until golden (watch them carefully!).

Clean the greens and dry. Combine them in a large salad bowl with sliced red onions and fennel.

Remove orange segments from the bowl, leaving behind any accumulated juices. Whisk the olive oil into the orange-cinnamon juice creating a vinaigrette. Season to taste with salt & pepper.

Toss the greens with dressing and place on salad plates. Top with orange segments, walnuts, goat cheese, microgreens, and serve immediately.

Serves 4-6

Chef’s Note: For more tang in the vinaigrette, you can add a couple drops of Dijon mustard, along with some white balsamic vinegar or champagne vinegar.

Download a printable version of the recipe here

Salad with Crispy Spiced Chickpeas, Roasted Onions & Honey-Mustard Vinaigrette

Ingredients:

Chickpeas & Salad Ingredients
1 t. smoked paprika
1 t. sugar
½ t. ground cumin
½ t. salt
¼ t. cayenne pepper
1 – 15 oz. can chickpeas
¾ cup oil (vegetable, avocado, etc.)
1 red onion
6 oz. spinach and/or mesclun mix

Vinaigrette
1 ½ T. apple cider vinegar
1 T. whole grain mustard
2 t. honey
1 ½ t. grated lemon zest
¾ t. mayonnaise
¼ t. salt
¼ cup extra-virgin olive oil
For

For chickpeas: Rinse and drain the chickpeas well, and lay out on a towel-lined sheet pan to dry completely. Combine paprika, sugar, cumin, 1/2 t. salt and cayenne in a medium bowl; set aside. Heat ¾ cup oil in a large Dutch oven over medium-high heat until just smoking. Add chickpeas, cover with a splatter screen (or partially cover with a lid, to prevent splattering) and cook, stirring occasionally, until deep golden brown and crispy, 10-15 minutes.

Transfer chickpeas to paper-towel lined tray to drain for a minute. Toss chickpeas in the bowl with spices. If desired, crush about half of chickpeas into coarse crumbs with a fork.

For onions: While chickpeas are cooking, preheat the broiler, or oven to 475. Halve and then slice the onion about ½-inch thick. Toss onion with a little olive oil, salt and pepper and spread over a foil-lined baking sheet (if broiling). Roast/broil onions, checking often, until edges are charred, stirring halfway through.

For vinaigrette: Whisk vinegar, mustard, honey, lemon zest, mayonnaise and salt together in a bowl. Whisking constantly, drizzle in oil. Put mesclun/spinach in a large bowl, and toss greens with vinaigrette. Lay greens out on a platter/plate, and top with chickpeas and onions.

Serves 4-6.

Recipe from Cook’s Illustrated.

Download a printable version of the recipe here

Vinaigrette Notes

Crafting a vinaigrette is really just following a formula, more or less. The basic rule is:

1 part vinegar : 3 parts oil

However, this ratio may change, depending on if your acid is sweeter (like orange juice, or a flavored balsamic) or if your oil has a more robust flavor (like walnut oil).

Either way, the procedure is the same:

  • Step 1 – mix together the water-based items (i.e. vinegar) + aromatics/flavorings/salt & pepper
  • Step 2 – drizzle in the oil, whisking constantly
  • Step 3 – taste with a part of your salad that will eventually get the vinaigrette (i.e. a leaf)
  • Step 4 – adjust seasonings, acid, oil, etc. as needed until you like it

Try the method above for this Balsamic Vinaigrette (amounts are approximate!)

Basic Balsamic Vinaigrette

1 t. minced shallot
A few drops Dijon mustard
2 T. balsamic vinegar
A few drops of honey (optional)
Salt and pepper
6 T. extra-virgin olive oil

Put shallot, mustard, balsamic, honey, salt and pepper into a bowl and whisk to combine. Drizzle in olive oil, while whisking, to create an emulsion (the mustard helps with this). Taste it on a salad leaf and adjust flavors accordingly.

Simple Lemon Vinaigrette

2 t. minced garlic
½ cup fresh-squeezed lemon juice
½ cup extra virgin olive oil
Salt and pepper to taste

The vinaigrette above will remain a “temporary emulsion” because it does not have mustard, mayo or other agent to help the oil and lemon juice combine. This is tasty on salads with stronger flavors (i.e. arugula) or in a summer pasta salad with roasted veggies, pine nuts, basil and feta cheese. The salt in the feta will help balance the acid from the lemon juice.

 

Download a printable version of the recipe here

Learn how to make these recipes by watching the cooking class below