Aromatic Caraway

Caraway was recorded as being cultivated as far back as 1552B.C. in Egypt and is said to be the oldest cultivated spice in Europe. The plant is a member of the parsley family and the part usually used is the fruit, which is dried and sold as caraway seed, or distilled to extract the 3% to 7% essential oil it contains. In areas where the caraway plant is grown the young leaves are often added to salads, the older leaves cooked like spinach and the roots are boiled and eaten like any other root vegetable.

Although caraway is mainly used for it's wonderful flavouring it also has healing properties. The fruit contains a hydrocarbon, carvene and an oxygenated oil, carvol. It also contains the minerals magnesium, phosphorous, potassium, zinc, copper, manganese, calcium, and iron. Chewing caraway seeds or massaging the affected area with diluted caraway oil can relieve indigestion, expel flatulence, ease IBS colon discomfit and menstral cramps. A few drops of the oil in warm water, when gargled, will ease a sore throat. Plus, since ancient times midwives have found caraway useful to stimulate breast milk in nursing mothers and for easing colic in babies.

Many German and Northern European dishes contain caraway. The seeds are sprinkled in and on bread, muffins and scones, added to potato salad, sauerkraut, lentil soup and to many sweet and savoury apple dishes. Many people, at some stage in their lives, had Caraway Comfits which are caraway seeds encrusted in white sugar. The Russians and the Germans even make a liqueur called Kummel from caraway. If you haven't tried caraway before, sprinkle a few seeds the next time you make a potato or cabbage dish and see if you like it's unique spicy flavour.!

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Beet, Cabbage, and Carrot Slaw with Caraway Seeds
From Whole Living

1 tsp caraway seeds
2 tbsps freshly squeezed lemon juice
1 tbsp white or yellow miso paste
1 small shallot, halved lengthwise and thinly sliced into half-moons
2 tbsps extra-virgin olive oil
freshly ground pepper
2 1/2 cups julienned or grated beets (about 2)
2 cups finely shredded red cabbage (1/4 medium)
1 1/2 cups julienned or grated carrots (about 3)

Make dressing: In a small bowl, combine caraway, lemon juice, miso, and shallot. Slowly whisk in oil until emulsified. Season with pepper. Set aside. In a large bowl, combine beets, cabbage, and carrots. Drizzle dressing over vegetables, and toss until combined. Serve chilled or at room temp. Serves 6.


Hungarian Vegan Goulash Soup
From VegWeb
Recipe submitted by roseman@hal.com

1 large onion, diced
3 medium potatoes, diced
2 cups diced rutabaga (or turnip)
1 roasted red bell pepper, finely minced
1 clove garlic, finely minced
1 1/2 tsps caraway seeds
2 tbsps Hungarian sweet paprika
2 quarts / 2 litres vegetable stock
salt and pepper to taste
2 tbsps corn starch, dissolved in 1/2 cup COLD water
1 tbsp olive oil

Saute the diced onion in the olive oil until translucent. Add the paprika, stir for 1 minute. Add garlic, saute for 2 minutes more. Add this mixture to the vegetable broth. Add the diced potatoes & rutabaga, caraway seeds, salt, and pepper. After simmering for 25 minutes (NOT boiling), add the corn starch mixture to thicken. This recipe is based on my grandmothers which used beef and beef broth. Its absolutely delicious, and on a cold day, I'll eat a large bowl of this with vegan bread for dipping into it. As a variation, one can remove 12oz / 350mls of vegetable broth, and add 12ozs / 350mls of dark vegan beer. Adding 2 diced parsnips is also a nice variation, if one likes them. Serves: 6-8


Caraway Rye Crackers
From RecipeZAAR
By Tina and Dave
You can add different seeds, spices...vary the flours...the options are endless! Source: The Flavor Makers Cook Book, Iara Lewin (BNLImp@aol.com) . Makes 30 crackers

1 cup rye flour
3/4 cup all-purpose flour
2 tsps caraway seeds
1 tsp sugar
3/4 tsp baking soda
1/2 tsp garlic salt
1/4 tsp onion salt
1/3 cup vegetable oil
ice-cold water

Preheat oven 350F / 175C. Mix all the dry ingredients. Add the oil and stir with fork until moistened. Sprinkle the water, a little at a time, stirring until the mixture forms a ball. (For the next step I used a silicon sheet, folded in half ~ Tina). Divide the dough in half and place one half between 2 large sheets waxed paper. Roll the dough until 1/16 inch thick. Remove the top sheet of paper and cut dough into 1- 1/2 inch shapes or rectangles. Repeat with remaining dough. Put the crackers on ungreased baking sheets and prick each cracker 2 or 3 times with a fork. Bake for 10 to 15 minutes, or until crisp and golden brown. Cool and serve with whatever takes your fancy!


Vegan Irish Soda Bread
From About.com Vegetarian Cooking
By Jolinda Hackett
Vegan soda bread is also much lower in fat than a traditional Irish soda bread, which uses buttermilk.

1 1/2 tsp Ener-G Egg Replacer
2 tbsps water
1 cup soy milk
1 tbsp vinegar
3/4 cup whole wheat flour, plus 1 tsp
3/4 cup white flour
1/2 tsp baking powder
1 tbsp baking soda
1 1/2 tbsps vegan margarine
1/2 cup raisins (optional)
1 tbsp caraway seeds (optional)

Preheat oven to 375F / 190C and lightly grease a loaf pan. Whisk together the egg replacer and water until foamy. In a small bowl, combine the soy milk and vinegar. This will serve as the buttermilk replacement for your vegan Irish soda bread. In a separate large bowl, combine 3/4 cup wheat flour, white flour, baking powder, and baking soda. Cut in the vegan margarine and stir to combine. Slowly combine the egg replacer, and soy milk and vinegar with the dry ingredients. Gently toss together the 1 tsp of whole wheat flour with the raisins to coat, and add caraway seeds. Add raisins and caraway seeds to dough, stirring to combine. Pour dough into greased loaf pan and bake for 45 minutes.

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Don't Write Off Cabbage !

Many were put off as children by waterlogged, overcooked cabbage. They are much more popular now due to being served raw, steamed or lightly cooked so they remain tasty and keep their crunchy texture. Plus they are inexpensive, nutritious and healthy. They are a delicious addition to any meal.

Cabbages are part of the Cruciferae family which includes broccoli, Brussels sprouts and kale. The cabbage varieties are red, green, Savoy and Chinese. They have been recorded as far back as 200BCE in many parts of the world.

Nutrition wise they are very high in vitamin C, folate, omega_3 fatty acids and dietary fiber. They also contain high amounts of vitamins B1 (thiamin), B2 (riboflavin), B6 (pyridoxine) and A. Cabbages also contain the minerals manganese, calcium, potassium, iron and magnesium.

Cabbages have been known for their medicimal properties for hundreds of years. In recent studies it has been found that foods in the Cruciferae family inhibit the growth of breast, lung, stomach and colon cancer. Raw cabbage juice is used in the treatment of peptic ulcers and their high folate levels are excellent for pregnant woman. People with pre-exisiting or untreated thyroid problems are warned not to eat too much cabbage as the goitrogens in cabbage may interfere with their thyroid function.

When purchasing cabbage choose heads that are very firm. Do not purchase cut cabbage as it will have lost much of its vitamin C but rather purchase the smaller varieties of it to suit your needs. Store by wrapping in clingfoil or in a container like Tupperware in the refrigerator where it will keep fresh for a couple of weeks.

Cabbage can be used raw in salads and the juice added to vegetable juices like carrot juice. They can be steamed and stirfried or added towards the end of cooking to soups and stews. Enjoy!

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Recipes of the Day

Pressed Red Cabbage Caraway Slaw
from The Raw Gourmet
This is a highly flavored and impressive dish. If you enjoy this, try the same method with Asian sauce and experiment with different vegetables.

6 cups thinly sliced red cabbage (about 1/2 large cabbage)
1 large onion, sliced very thin
1 tsp sea salt
1 tbsp caraway seeds
2 tsps Liquid amino's, or nama shoyu or additional sea salt

Place vegetables in bowl. Sprinkle the sea salt, caraway seeds and Liquid amino's evenly over vegetables. With your hands, knead and toss the salad, crushing the vegetables in your hands for 5-6 minutes. Serves 4-6

Aunt Nettie's Cabbage Stir Fry
from Vegetarians in Paradise

1/2 head green cabbage, chopped or shredded
1 cup (237 ml) red cabbage, chopped or shredded
1 medium onion, chopped
1 Granny Smith apple, chopped
1 clove garlic, thinly sliced
2 tbsps canola oil
1 or 2 tbsps balsamic vinegar
Salt and pepper to taste

Combine all ingredients in a large skillet or wok and stir fry over high heat until vegetables are just softened, about 3 to 5 minutes. Adjust seasonings and serve it up to 4 hungry folks.

Spicy South Indian Cabbage (Cabbage Poriyal)
from Syvum Vegetarian Recipes

Cooking time (approx.): 8 minutes
2 tbsps oil
½ tsp mustard seeds
½ tsp split black gram (you could use lentils or dal instead)
4 green chillies chopped
6 curry leaves
2 medium onion(s) chopped finely
1 medium cabbage shredded
1 tsp cumin powder
½ tsp black pepper
1 garlic clove grated
4 tbsps grated coconut
a pinch of turmeric powder and salt to taste
1 tsp lime juice

Heat the oil in a heavy-based pan. Drop in the mustard seeds and let them crackle. Add the split black gram and fry till it is light brown. Add the green chillies, curry leaves and the chopped onions. Fry on medium heat for about 3 minute(s) or till the onions are pale.
Add the cabbage and the rest of the ingredients except the salt and lime juice. Stir-fry on high heat till the cabbage is well coated with the oil and looks glossy. Mix in the salt, cover and cook on low heat for about 5 minutes or till the cabbage is yet crunchy but cooked.
Mix in the lime juice. Keep covered for 2 minutes.
Serve hot with: Coconut Rice (Nariyal Chawal), white rice or Indian bread (Roti, Chapati, Pooris). Serves: 4

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