Olga (21 page)

The diet of the aged should suit their individual condition. If fat, heavy and sleepy, inclined to sit and slumber, let them avoid fat meats, butter, sugar and fat-creating elements of food: and, instead, eat lean meat, brown bread, fish, nuts, vegetables and fruits, with the usual quantities of tea or coffee. Buttermilk is one of the most desirable foods for old people, as it
prevents the transformation of the cartilaginous tissue, which enters into the formation of
tendons, arteries, etc, - into bone, thus largely relieving the stiffness to which old age is liable, as well as ameliorating its infirmities in other
ways.

On the contrary, if they are lean, querulous of sleepless, let them eat of fat meat, bread and butter, buckwheat cakes, rice, milk, buttermilk, potatoes, etc., and the better nourishment of the system will manifest itself in improved sleep and
disposition.

A healthy diet provides the ingredients to build and repair bones and tissues and keeps the complex workings of the human body functioning optimally. It also provides the mental and physical energy necessary for your daily life - work, recreation, relationships and time with family. It is clear that a healthy diet also protects us from infectious illnesses and chronic diseases, so that we may age with a minimum of ill health, pain and
disability.

A healthy diet should consist of 25% meat, dairy products, beans, and grains while 75% of a healthy diet should consist of brightly coloured fruits and vegetables, fermented foods, such as buttermilk, yogurt, sauerkraut and, of course, herbs and
spices.

Today, there is a growing movement to try to eat locally grown food as much as possible. Eating seasonal food is good for your health and for the environment. I think that if you live in a tropical climate, where fresh vegetable and fruits are available all year round, it might be possible to live only on raw food. I enjoy eating raw vegetables and fruits in season but, personally, I find when living in a colder northern country like Canada that I need a certain amount of cooked
food.

It is wonderful that more and more people are becoming interested in making healthy fermented foods, such as sauerkraut, yogurt, and pickles. Oh, the wonderful power of sauerkraut! The healthful quality of sauerkraut was recognized as far back as 200 BC, when history records it was served to the laborers working on the Great Wall of
China.

Good health begins with good nutrition; naturally fermented foods are healthy, safe, and fairly easy to produce. If it were not safe, I wouldn’t be here! My parents would make huge vats of pickles and sauerkraut. The important thing to remember when making fermented foods is to make sure the vegetables are submerged under liquid. This prevents them from
molding.

In this age of processed and synthetic foods, whole foods like sauerkraut are more important than ever. Fermented foods, such as sauerkraut, sourdough bread, miso, tempeh, tamari, chutney, yogurt, cultured butter and cheese are products in lactic-acid fermented foods. Fermentation neutralizes unhealthy chemicals in raw foods and adds a host of beneficial microorganisms to foods. The fermentation makes the food more digestible and increases the healthy flora in our intestinal tracts. Sauerkraut, a powerhouse of superior lactic acid, enzymes, and other important nutrients improves health and even cures many common ailments. To retain its full flavour, serve it raw or barely heated through. Cooking makes kraut milder. Sauerkraut juice is a nutritious drink, but it’s powerful: two swallows is usually enough for
me.

The natural properties of sauerkraut, and its juices, strengthen the acidity of the stomach, prevent constipation, encourage function of the pancreas, and stimulate the secretions of all digestive juices. It cleanses the blood and neutralizes unhealthy chemicals found in many foods. Also, it supports natural resistance against infections and strengthens the body’s immune
system.

This following is a small sample of my favorite recipes—mainly traditional. The recipe for homemade sauerkraut is easy to make. How long you ferment it depends on your preference and personal taste. Taste your sauerkraut to determine when it reaches the state you prefer. It will get stronger and less firm as it ages. Move it to the fridge to slow the process. Try it. Eat healthy.
Bon
Appetite
!

S
auerkraut #1

Shred cabbage very finely and pack in a quart
jar.

With the handle of a wooden spoon, make a hole in the cabbage to the bottom of the jar. Add 1 teaspoon of pickling
salt.

Fill the jar with boiling water and
seal.

Keep the jar in a cool, dark place, and the sauerkraut will be ready to enjoy in a
week.

Sauerkraut # 2

1 1/2 lb cabbage finely shredded
2 1/2 tsp coarse salt
1 carrot shredded (optional)
1 medium onion, thinly sliced
1 tsp pickling
spices

Mix all the vegetables and spices together. Sprinkle with salt and mix
thoroughly.

Pack firmly into a crock or jar and let the brine (kraut juice) come over top of the cabbage. Put a plate on top of the cabbage. Fill a quart jar with water and seal. Place this jar as a weight on the plate. Cover and let stay in a medium warm place for the vegetables to ferment—1-3
weeks.

When the fermentation has ceased, fill the sauerkraut into sealers, seal tightly, and store in a cool place (in the fridge). Kraut also stores well by freezing in containers and freezer
bags.

Sauerkraut Soup (Kapusnyak)

1 lb fresh spare ribs or smoked pork shank
6-8 cups water as needed
1 medium onion chopped
1 cup sauerkraut, drained (save the juice)
Salt and pepper
Chopped dill or parsley
1 cup chopped mushrooms, canned or fresh (optional)
1 medium potato, diced
1 medium carrot, sliced
2 tablespoons flour
1-2 tablespoons
butter

Wash the ribs and cut them apart. In the pot that is used for cooking the soup, brown the ribs first. Then add the onions to fry. Cover with water and simmer for about an hour. May add more water if needed. Squeeze the sauerkraut, but save the juice. Add sauerkraut, potato and carrot and continue simmering until vegetables are tender—about 30 minutes. Brown the flour lightly in the butter. Add some soup liquid into it and stir until smooth and return it to the soup and to a
boil.

Season to taste and flavor with dill or
parsley.

Serve the meat as a separate course or place a small piece of it into each bowl of soup, which is usually served with rye bread. Serves:
6-8.

The following recipes are some of my personal favorites. Some of them are truly healthy and can be eaten daily. Some of these exceptional recipes are my guilty pleasures and they are not to be eaten daily, but when I do cook them, I thoroughly enjoy
them.

Bon Appetite
! As Ukrainians say
Smachnoho!

Buckwheat Casserole

1 cup buckwheat
3 cups boiling water
1 medium onion chopped
3 tbsp. butter
½ lb garlic sausage or any other sausage
1 tsp. salt
1 tsp.
sugar

Preheat oven to 350
°

Cook buckwheat in boiling water until all the water is
absorbed.

In the meantime, put 3 tbsp butter in a frying pan. Add the chopped onion and peeled, sliced garlic sausage. Fry together until the onion is well sautéed. Pour over the buckwheat. Add salt and sugar. Mix well and place into a small greased casserole dish. Bake at 350
°
for ¾ of an
hour.

May be served with an entrée course or enjoyed as a luncheon
dish.

Borsch

1 lb fresh spare ribs (optional)
8 cups water
1 teaspoon salt
large onion chopped
2 cups chopped cabbage
1 can tomato soup
2 cups diced canned tomatoes
1 can beans
2 large beets, cut in very thin strips, also use tops (leaves, chopped)
1 large carrot, sliced thin
1 cup potatoes diced
1 clove garlic, finely diced
Chopped dill
Salt and pepper
Sour
cream

Wash the ribs and cut them apart. In the pot in which the soup will be cooking, first brown the ribs. Add and fry the onions and garlic. Cover with water, bring to a boil, and simmer for about 1½-2 hours. Skim the foamy substance that comes to the top during boiling. You may add more water as needed. Add the beets, carrots, cabbage, and simmer until meat and vegetables are tender—about 3/4 hour. Add tomato soup, tomatoes, and beans. Bring to a boil and simmer another ½
hour.

One tablespoon of sour cream is placed in each bowl of borsch. It tastes better when the cream is added just before serving. Enjoy!! It’s a meal in itself. Serves 6-8 people. (I believe in bountiful
batches.)

Boastfully, Ukrainians claim their borsch as the only genuine borsch in the world, being the national soup of
Ukraine.

Broccoli Soup

2-3 broccoli bunches cut up
2 tablespoons butter
1 medium onion, chopped
1-2 carrots sliced
Salt and
pepper

Fry the onion in butter till golden color. Add broccoli and carrots and sauté. Cover the vegetables with enough water to just cover and cook for ½ hour until vegetables are tender. Season with salt and pepper. Cool. Puree the vegetables. Portion soup into containers and freeze.
Label.

To enjoy the soup, thaw it out of the freezer. To 4 tablespoons heaping vegetables, add chicken or beef stock or milk. Season for flavour. Bring to a boil.

Enjoy with soda crackers. Use your imagination as to the quantity of vegetables you need to use. You may wish to double the
recipe.

I use this same method to make other soups, like carrot soup, pea soup, or potato soup. Create your own recipes. That’s how new recipes are
made.

Cornmeal Casserole
Nachynka Bukovinian Style

5 tbsp butter
1 onion chopped fine
1 tsp sugar
1 tsp salt
¼ tsp pepper
1 cup cornmeal
3 ½ cups scalded milk
½ cup light cream
3 eggs beaten
well

Sauté onion in butter until tender. Add the cornmeal, salt, sugar and pepper to butter onion mixture. Mix thoroughly so that the cornmeal would be well coated with butter. Pour in the scalded milk gradually, stirring briskly until mixture is smooth. Cook on medium heat stirring constantly until thickened. Remove from heat and blend in the cream, then fold in well-beaten eggs. Spoon into a 2-quart buttered casserole dish.

Bake the
nachynka
uncovered in a moderate oven at 350 degrees for 1 hour. Well baked
nachynka
should have a crisp golden crust on top and sides. Serves 6-8.

Serve this like Yorkshire pudding with a meat course or as a luncheon dish with sour cream and cottage
cheese.

Onion Salad

6 sweet onions, finely sliced
1 ½ cups water
1 ½ cups white vinegar
2 cups sugar
3 tsp salt
½ cups mayonnaise
3 tsp celery seeds
salt and pepper to
taste

To make brine, heat water, vinegar, sugar, and salt to boiling. Pour over onions. After 3 - 5 hours drain brine from the onions. Combine mayonnaise, celery seeds, salt, and pepper and add to onions. Onions in the brine can keep in the fridge for a
month.

Carrot Salad

2 lbs carrots, sliced
2 sweet onions, sliced
1 green pepper, sliced
1 15oz can tomato soup
1 cup sugar
1 tsp salt
1/ tsp pepper
½ cup salad oil
¼ cup white
vinegar

Cook carrots until tender but crisp. Combine onions and pepper. Combine remaining ingredients for the sauce and bring to a boil. Pour hot brine over carrots, onions and pepper. Chill and store in the
fridge.

3 Bean Salad

1 19oz can chickpeas, drained
1 14oz can green beans, drained
1 14oz can yellow wax beans, drained
1 14oz can kidney beans, rinsed
½ cup green pepper, chopped
½ cup onions, chopped
½ cup salad oil
½ cup vinegar
½ cup
sugar

Mix well the last three ingredients until sugar is completely dissolved. Combine all ingredients and refrigerate at least one day for best
flavour.

Tapioca Pudding

This is an oldie but goodie. I just love
it!

½ cup tapioca
4 eggs
½ cup sugar
½ cup raisins, rinsed
2 tbsp melted butter
1 qt milk
¼ tsp salt
1 tsp Blue Ribbon vanilla
cinnamon

Soak tapioca in milk overnight. Beat the eggs and sugar together until light. Add the salt, vanilla, raisins, cinnamon, and butter. Bake in a casserole in a moderate over 350°F for one hour. Serve hot or cold with medium
cream.

Pyrogies

Without a doubt, pyrogies are the ultimate Ukrainian comfort food! Now that you can find pyrogies in the freezer section of most grocery stores anyone can enjoy our national culinary treasure any time they want. Nothing beats homemade.

The recipe below will make about 6
dozen.

Dough:

5-6 cups all-purpose flour
¾ cup each water and milk, warmed
3-5 tbsp melted butter or oil
2 eggs
1 tsp
salt

Variation: For the pyrogie dough replace water and milk with 3-4 tbsp mashed potatoes and 1 ½ cups potato
water.

Dough: Combine water, milk, butter, and eggs, beating well. Stir in flour and salt. Knead dough on floured surface about two minutes, until smooth and soft. Place in a lightly oiled bowl, cover, and let rest at least 30
minutes.

Potato
Filling:

1 onion finely chopped
¼ cup butter
3 cups mashed potatoes
1 cup cheddar cheese grated
Salt and pepper to
taste

Prepare the filling by frying the onion in butter. Combine onion, potato, and cheese. Season to taste.
Cool.

Work with half of the dough at a time. Roll out on a floured surface until approximately 1/8” thick. Cut circles of dough using a round cookie cutter or cut 2 ½ inch squares with a knife.

Place a rounded teaspoon of filling in the centre of each circle. Fold over and form a half circle, and use your fingers to pinch the edges firmly together to seal in the filling. Squares will form triangles when pinched. This recipe should make more than 5 dozen pyrogies. Place on a very clean tea towel and cover to prevent
drying.

Bring a large pot of water to boil and, when boiling, gently place about 10 pyrogies one at a time into the water. Boil for 6-7 minutes. Stir them around to prevent sticking. When they cook, they will float to the top.

Remove carefully with a slotted spoon and transfer to a casserole dish. Add butter or oil and toss gently to coat the pyrogies with the butter so they do not
stick.

There are several variations you can try. Mix potato filling with sautéed mushrooms, with sautéed sauerkraut, or with dry curd cottage
cheese.

Use any kind of dried fruit or fresh berries like prunes, blueberries, or Saskatoon berries with a little bit of sugar. Soak prunes for 2 hours in warm water. Cook the prunes and mash them for the filling. Not too mushy.

On the dough circle/square put just enough filling so that it will seal well. With experience, you will find the filling leaks out because it had too much juice or was not pinched carefully enough to seal
well.