Slowcooked RX

Buckwheat Ginger Pancakes

2012-01-16T10:05:00.000-08:00

These are our family's new favorite weekend breakfast! We stumbled upon this idea at Cup & Saucer, a local (Portland) chain of cafes run by a friend. Cup & Saucer is a great find for the gluten-free crowd. They really cater to your needs, serving New Cascadia gluten-free bread and frying your egg in olive oil upon request! So we occasionally go there for just that, eggs and toast. But recently we tried their buckwheat ginger pancake. Wow was it delicious! I had to figure out a way to replicate them at home (packing them with the ingredients we love), to add to our always-dwindling breakfast repertoire.

Buckwheat, not at all related to wheat, is a fruit seed not a cereal grain. For this reason it makes for a very healthy gluten-free/grain-free substitute. It is high in magnesium, iron and b vitamins, and is said to balance blood pressure and lower cholesterol! It comingles beautifully with the flavors of similarly mineral-rich molasses. Add in some anti-inflammatory ginger and you've got a powerhouse pancake that is delicious. I find the ginger juice to be fairly important here. It is different than the powder in flavor, and not as hot as grated ginger. If you do not have a juicer, simply grate your ginger and squeeze it.

Buckwheat Ginger Pancakes

2/3 c buckwheat flour

1/3 c brown rice flour (I use sprouted from azure standard or our local coop)

2/3 tsp baking powder (make sure it's gluten free)

1/4 tsp baking soda

1/4 tsp sea salt

1 1/2 teaspoons of powdered ginger

3 large or 4 small eggs divided, whites beaten

2/3 cup non-dairy yogurt (I use homemade coconut yogurt-see recipe on this blog)

1 heaping tbsp of ginger juice (either from juicer or grated and squeezed)

1 Tbsp molasses

1 Tbsp maple syrup

1/4 cup gently melted coconut oil

ghee or coconut oil for cooking--I prefer coconut oil

maple syrup, yogurt or other toppings of choice

Optional: gently start warming pan over low heat if using cast iron or similar material.

In a medium size bowl, combine all dry ingredients. With 2 other bowls, separate egg whites from yolks and whip whites. Add all wet ingredients except egg whites and coconut oil to the yolk bowl. Mix thoroughly. Add this wet mixture to dry and mix. Add in melted coconut oil and remix. The batter will seem kind of thick at this point, but the egg whites will change that. Gently fold in egg whites until batter is light. Cook immediately (ideally cast iron or similar heavy pan) in ghee or coconut oil. Serve as desired (they have a hint of sweetness, so syrup is not necessary for those who like their cakes a bit more savory).

Raw Carmel/Chocolate Cheezecake

2011-12-20T20:15:00.000-08:00

My daughter just celebrated her 12th birthday and predictably, she requested a raw cheesecake from the cookbook Sweet Gratitude. Her favorite these past couple of years has been the pecan turtle. I've made a few small changes in the recipe, substituting almonds for pecans (so officially there is neither pecan nor turtle in the recipe), and removing the topping altogether. Now it's a lovely carmel, chocolate swirl cheesecake.

These recipes are a bit fussy at first, but once you get comfortable with their formulas, there is so much you can do with them. Besides being the one of the most tasty gluten free desserts you can make, you will be hard pressed to find options that are similarly nutrient dense. Don't feel like cheezecake? The fillings make a great vegan mousse on their own (and you can skip the crust). Or try it straight out of the freezer, like an ice cream cake. Yum. It is best to have a high speed blender for this to fully emulsify/cream the filling. It should not be a bit grainy or chunky. Adults and kids alike are often amazed that this is a vegan, nut based dessert.

Carmel Chocolate Cheesecake:

For the crust:

1 1/2 c almonds (I use sprouted)

2 oz of cacao powder (raw, organic ideally)

4 ounces date paste (about 6 dates, cut up a bit)

1/8 tsp sea salt

1 tsp liquid vanilla

Grease a cheesecake pan with removable bottom with gently melted coconut oil.

Using a food processor, grind up the almonds a bit. Add the cacao and half the dates. Pulse a bunch more times to break down to smaller bits. Add rest of dates & other ingredients. Pulse until it's all finely chopped and holds together a bit when squeezed between fingers. I add a tiny bit of water at this point if it's not coming together at all. Press into bottom of pan until it is lightly packed in. Depending on the size of the pan, if you have excess crust, just keep some out for another use (you might end up with excess cheesecake filling, too!).

Filling:

3 cups cashews (I use pieces) soaked 8 hours or overnight, rinsed and strained

3/4 c agave syrup

2 c almond milk (note: if making your own, remember to do this a day ahead)

2 Tbsp lemon juice

1/4 tsp sea salt

1/4 c liquid vanilla

1/3 c yacon syrup

3 Tbsp soy lecithin

1 1/4 c coconut oil gently melted

For the swirl:

1 1/2 ounces cacao powder

1 Tbsp liquid vanilla

To make the filling:

put all ingredients up to the lecithin in blender and blend on high for 3 minutes or until very smooth. Add lecithin and coconut oil and blend again, this time just until everything is combined.

For the swirl:

REMOVE 2 CUPS of above filling from blender and reserve. Add the rest of the filling from blender to cheescake pan on top of crust. Reblend the 2 cups of filling with the cacao and vanilla to make a chocolate filling. Using a clean wooden skewer or chopstick, hold the measuring cup of filling in one hand, drizzling and plopping it onto the carmel cheesecake surface. Take the skewer and pull the dark brown filling in different swirly directions to make a pattern of your choosing.

Place cheesecake in freezer for 2 hours to set up. Transfer to refrigerator until serving. It will do fine in the fridge for a couple of days, but we like to keep ours in the freezer (if there's any left over) and just cut off however many slices we need that day. Let it defrost completely before eating or eat it a little frozen, like an icecream cake (our favorite lately).

Butter Lettuce, Beet & Walnut Salad with Carmelized Shallot Vinaigrette

2011-11-21T10:18:00.001-08:00

I am not much of a salad eater in the winter. They usually have to have some added alluring element (usually fat) for me to want to partake. I'll gladly come around for some bacon and blue cheese, or a warm lardon salad! So when Thanksgiving rolls around, I usually skip this task altogether.

But for a great meat and dairy free option, this one fills the bill. It is likely for special occasions, as the dressing is a bit of work and the ingredients a bit fussy. The rich dressing and sweetness of candied walnuts pair well to make for a festive holiday dish. If you can find chiogga beets, they are particularly good here. Not only are they beautiful, striped like a candy cane, but their flavor is more mild than the red beet.

The Salad:

Roughly 1/2 a head of red butter lettuce & 1/2 a head of redleaf (or some similar mix of salad)

1/2 cup of spiralized or shredded beet (chiogga if possible, which are beautiful spiralized)

1/2 a bunch of scallions, chopped

Candied Walnuts (see below)

3 Tbsp pommegranate seeds (add these to salad at very last minute)

Candied Walnuts:

A generous handful of walnuts

1 -2 tbsp ghee

1 Tbsp coconut sugar (ok to omit if you can do sugar)

1/4 tsp of smoked paprika

a pinch of sea salt

Melt ghee in pan. Add walnuts and stir over medium heat while they slowly sizzle and roast. Sprinkle with sugar, paprika and a pinch of salt. Continue to stir and roast, removing from pan after they've lightly browned, but have not burned. Let cool on plate. Do not add to salad until very last minute.

Shallot Vinaigrette:

5 oz shallots (a few medium shallots to equal about a 1/3 cup)

1/3 cup macadamia nut oil (or walnut oil)

1/3 cup white wine vinegar (or sherry vinegar)

1/2 tsp sea salt

1/4 tsp fresh cracked pepper

3 Tbsp water

1 tsp minced thyme

Peel shallots and cut as thinly as possible. Heat 2 tbsp of the oil in a smallish sautee pan and sautee shallots, sprinkled with the salt, until richly browned (about 10 minutes), stopping 1/2 way through to add pepper. When done, add water and stir to evaporate. Remove from heat.

Using a blender, throughly blend this mixture with the rest of the oil, vinegar, and thyme. Taste for seasoning or to see if it needs more oil/vinegar. Set aside. Do not dress salad until ready to eat.

Parsnip & Wild Mushroom Soup

2011-11-07T13:28:00.000-08:00

My daughter loves Vichyssoise. Occasionally we indulge, but our version is mostly potatoes with few redeeming ingredients. But this week the New York Times featured a recipe for parsnip, wild mushroom soup. These flavors are right up my alley and I thought I might be able to pass it off as a slightly more flavorful cousin to vichyssoise.

For many non-mushroom-lovers, the big obstacle is texture. So here was a soup with all the good flavor, but none of the mushroom texture creepiness (not my sentiment). Success! It had a nice, mellow parsnip and thyme flavor with just a hint of wild mushroom smokey-earthiness. To top it off, it's loaded with chicken stock for digestive health. Everyone loved it.

The most daunting ingredients are the mushrooms, of course. If you have access to chanterelles, then you only just need a good-sized handful. Dried Porcini are easier to find that one might think, and not always super pricey. Mine were from Cost Plus, but I've heard that you can get them at Trader Joe's as well as Fred Meyers (if in Portland) at less the cost than some of the fancier purveyors.

Wild Mushroom and Parsnip Soup

3-4 Tablespoons of ghee

1 Large onion sliced (about 2 cups)

2 medium parsnips peeled and sliced

1 small carrot peeled and sliced

1 branch fresh thyme (or small cluster)

1 bay leaf

sea salt & freshly ground pepper

6 cups homemade chicken stock

2 Tablespoons dried porcini soaked in hot water for 15 minutes

*1/4-1/2 pound chanterelles sliced thin (you will need the larger amount if making a relish for on top)

2 garlic cloves, minced

1 teaspoon thyme leaves finely chopped

1 or 2 Tablespoons chopped parsley

*Note: if you cannot find chanterelles, you could try substituting maitake, cauliflower mushroom or another wild/cultivated mushroom

Soak porcini in hot water to cover for 15 minutes. Remove and set aside for recipe. In a good sized heavy-bottomed pot, warm 2 of the tablespoons of ghee over medium heat. Add onions, parsnip, carrot, thyme branch and bay leaf. Season generously with salt & pepper. Cook, stirring frequently, until onion is soft and starting to brown a bit (about 10 minutes).

Add the broth & the soaked porcini. Bring to a boil and then adjust to a simmer.

Meanwhile heat another tablespoon or two of ghee in a frying pan. You can cook 1/4 pound of mushrooms here just to blend into the soup, or increase it to 1/2# to allow for extra to garnish the top. We went with #1/4 pound and kept the mushroom element invisible.

Either way, heat your ghee over high heat, add mushroom strips and cooked until they are cooked through and have re-absorbed their liquids (if there are any). Season with salt & pepper, add garlic and thyme and cook for another minute.

Add cooked mushrooms except those reserved for garnish (if doing so) to the soup base. Discard bay leaf and thyme stems and puree soup base in blender until smooth and then pour through mesh strainer back into pot. Taste for seasoning.

Ladle into bowls and top with optional toppings of sauteed mushrooms and chopped parsley.

Miso Burgers

2011-10-13T10:01:00.003-07:00

We love burger night in our house. When you cannot have gluten or dairy on your burger, you learn to accessorize. Lately, we have fallen into the habit of eating them on a gluten free bun (our local gf bakering New Cascadia has great ones "in season"), but in the past we just used them as platforms for all kinds of yummy burger add-ons. Our house burger options have at times involved pickled or carmelized onions, avocado, sauteed wild mushrooms, zucchini pickles, tomato, lettuce, etc.

Since our not so lovely weather has been making me think about miso, I decided to try wedging miso into the ground beef before cooking. What a revelation! I know that the miso on the exterior probably lost its probiotic power to the heat of the cast iron, but I would assume the stuff on the interior lived on and MAN was it good. It adds a salty richness that really makes up for the lack of cheese. Though I didn't get around to making them last night, I have a strong hunch that these burgers would be great with carmelized onions.

Note: Going bun-free? If you are trying to get your child/family to eat their burgers bun free, try the "slider burger" concept (and giving them a new name like that helps!!!). For some reason when I give my daughter a few of these smaller burgers on a plate, it does not trigger the "need a bun" reflex.

Grass Fed Miso Burgers:

(serves 3 generously)

1 pound grass fed/finished beef (we use Afton Field Farms or Deck)

1-2 Tbsp Sweet White Miso (or similar mild miso)

Mix together and cook to desired doneness.

Carmelized Onions:

*Start Ahead! These take about 20-30 minutes.

1 Onion

olive oil

Slice onions. Using a heavy bottomed small pot, douse the bottom with a generous amount of olive oil (3-4 Tbsp to start). Add onions and cook over medium heat, stirring when neccessary until stringy, brown & rich (carmelized). You may need to raise heat from time to time if they are not doing so, but keep a close eye on them so that the edges don't burn. This will make enough for 2-3 burgers.

Lemon-Scented Granola (Gluten & Casein Free)

2011-09-24T21:01:00.000-07:00

A shopper at the farmer's market in Lyme, Ct.
It has certainly been a while since the days of smoked salmon nicoise! Summer has come and gone. Sigh. One of the things I love the most about the summer farmer's market season is that little time has to go into food prep! The food is just so good as it is.

Though I love autumn (maybe the best of all the seasons), and the markets continue to amaze, I am still struggling with the back to school meal thing. Here is my current favorite granola recipe. Pour some nut milk over it or add it to some coconut yogurt for a fantastic breakfast! Enjoy.

Lemon-Scented Granola

6 cups gluten free oats

2 cups of toasted hazlenuts or other nuts of choice

1/4 cup coconut oil, gently melted

1/4 (or more) cup ghee, melted

1 vanilla bean scraped or 2 tsp vanilla extract

zest of 1-2 lemons

1 cup dried coconut flakes (unsweetened)

1/4c maple syrup (taste for desired sweetness & add more if needed)

2 Tbsp (heaping) of honey (omit or substitute for vegan)

a few pinches sea salt

Mix all dry materials together. Gently melt ghee and coconut oil. Scrape vanilla bean and add the seeds to the liquid fats, whisking to encorporate. Add all liquids to oat mixture and mix. Taste for seasoning. Bake in 225 oven for an hour or so until just golden. Stir as needed.

Smoked Salmon Nicoise

2011-06-27T20:57:00.000-07:00

During a recent visit to my family's on the East Coast I was treated to one of my mom's signature dishes: Finnan Haddie Nicoise. Finnan Haddie is a Scottish peat-smoked Haddock. It is overtly smokey and benefits from a milk bath before using. In Scotland it is commonly served for breakfast. In New England it can be found in chowders and such, but it is relatively scare out west. The good news for us west coasters, however, is that this salad is excellent with the substitution of smoked salmon (which requires no dairy bath). The (maybe obvious) disclaimer here is that there ARE potatoes involved, and I have not experimented with how this salad would work in their absence (maybe skip them and serve salad on a bed of lettuce). But in the meantime, here is a wonderful summer picnic salad that is gluten and dairy free. Enjoy.

Smoked Salmon Nicoise

1 pound Smoked Salmon filet(if you use Finnan Haddie, see directions below)

8 small red-skinned potatoes cooked and sliced (be careful not to overcook)

1/2 pound green beans flash cooked and cut in half

1/2 a vidalia onion (or more) sliced thin

20 pitted calamata olives (I leave them whole)

2 Tbsp chopped cilantro

2 Tbsp chopped fresh dill

Dressing:

3/4 cup olive oil

4 cloves garlic, grated (though you can leave whole if blending)

1/4 cup cider, sherry or red wine vinegar

1 Tbsp dijon mustard (prepared)

2 anchovy fillets, chopped

Salt & pepper to taste

You can cook your veggies any way you like, but for ease I do the following. Bring pot of salted water to boil. Boil whole potatoes until just cooked. Remove with slotted spoon and let cool a bit in strainer. While this is happening, quick blanch green beans in the same hot water. Put all salad ingredients in a bowl. Blend dressing ingredients until well pureed. It seems like a lot of dressing, but the salad will absorb it in time (though you can cut back some if desired). Pour over salad, ideally while ingredients are still warm. Let sit and integrate for a while. It is ideal to make this salad ahead. It stores well in the refrigerator and the integrate while it sits. Add salt and pepper to taste.

Finnan Haddie option:

Using 1 # Finnan Haddie, cover with 3 cups of milk in pan and let sit for 45 minutes. Bring milk to bare simmer and poach fish for 20 minutes. Drain the Finnan Haddie, let cool, and flake into 1 " pieces. Proceed with recipe as directed above.

Food notes:

In Portland there are great smoked salmon options (with minimal sugars and additives if any) at the local farmers markets. My new personal favorite is the Native American fish vendor at the entrance to the Hollywood farmers market. Not only is he a really amusing and friendly guy, but he claims to just use salt and the product is amazing. I believe you can special order Finnan Haddie from Newman's. Other options to consider would the smoked trout or smoked salmon collars at Newman's (smaller pieces that cost less). Experiment! It is hard to go too far wrong with this one.

Allergen-Free Waffles !!!

2011-06-22T21:52:00.000-07:00

I have hesitated posting this recipe for some time as I'm not sure how translatable it is for other's equipment. For us, however, this waffle recipe has been a breakfast staple for years. When my daughter's stomach is really bothering her, she asks for either these waffles or homemade chicken soup for breakfast. Though they have buckwheat and a bit of brown rice flour in them, they seem to be very digestible for her. I hesitated to post this recipe because, like a few of my recipes, they seem to rely on fussy equipment.

In this case it's a cadillac of a waffle iron (see above). We bought this monster years back when my husband's trademark meal invite was waffle breakfast. Many were familiar with Thomas' waffles, a hearty, ever-changing whole grain concoction. Then, under the influence of a baker-friend, they morphed into delicious, airy sourdough waffles. Then came the diet change (insert sigh here).

Though we may be more than a little tired of them these days, this formula grew out of the conundrum of what to do with leftover soaked grains. You really could use any cooked grains here, but these days I just use buckwheat. I start the buckwheat and the chia the night before, and then it's a very quick dump and mix on a busy morning. They freeze well, so that's another option for cutting corners. I'd love to know how they work if you try them.

Tummy Friendly Power Waffles

1 1/2 cups water

1/2 cup buckwheat groats

2 tsp coconut oil & extra to grease the iron if needed

4 Tbsp chia seed soaked in 3/4 c water

1/2 tsp (more or less) baking soda

a few pinches of salt

2 tsp vanilla extract

2-4 tbsp brown rice flour

2 or more Tbsp Almond milk (to "just blendable" consistency)

Optional: 1 tbsp hemp seed, 2 tbsp almond pulp from making almond milk, a date or 2----all of this variable amount-wise

maple or berry syrup (see past post under condiments for berry syrup)

Ghee or additional coconut oil for on top

The night before, bring water to boil in small pot. Add groats and oil and bring to simmer. Shut off after a brief simmer and let sit overnight. Groats should be plump and all water absorbed in morning. Similarly, start chia in water the night before. Put in covered jar and shake or whisk. Leave in fridge overnight to become jelly-like (this is your egg substitute).

In the morning, add buckwheat, chia and all other ingredients in high speed blender (though other blender should work fine). Blend until smooth but thick like pudding. If it seems thin, add some brown rice flour (or other flour of choosing) after you've taken it out of the blender.

Cook in waffle iron that has been oiled with coconut oil as equipment directs. Serve with butter/oil/syrup/jam.

Food Notes: Buckwheat is a seed and is gluten free. Buckwheat groats are the little greenish hulled seeds that you can often find in bulk at coops or from places like Bob's Red Mill or Azure Standard. If you don't want to want to use them and can tolerate grains, substitute a cooked grain like brown rice/millet etc for the buckwheat and water, possibly adding a bit of additional coconut oil to the batter. Again, this is a flexible recipe.

Juicer Gelato: Lucy's Recipes for Kids

2011-06-19T20:45:00.000-07:00

Since summer SHOULD be right around the corner, it is (in theory) time to start thinking about refreshing healthful treats. This one is for those who have a juicer. My friend Robin (remember the salad dressing person?) recommend I try this. She said it was the reason she bought a juicer! It simply requires putting the blank plate in, instead of the juicing screen, and then feeding whatever frozen fruit you have through the machine. Though it can crank through the fruit, if you get in the habit of freezing ripe fruit before it goes to waste, you might find that you can acquire a treasure trove of delicious ripe berries and whatnot in no time. We also buy extra fruit in peak season to freeze. It is cheaper and tastes MUCH better than the frozen varieties you purchase at places like Whole Foods.

Berries are a great summer treat, being so high in vitamins and antioxidants and lower in sugar than many fruits. Lucy used cane berries (marion, raspberries) and stonefruit (peaches) for this multicolored gelato. It is unbelievably delicious and can be stored in the freezer if you don't eat it the moment it comes out of the machine. Enjoy.

Summer Fruit Juicer Gelato

A few cups of your favorite fruits or berries

A juicer w/a blank plate option (we have a champion)

Feed pieces of fruit through juicing "chimney" until all processed. Eat and enjoy!

2011-06-04T13:12:00.001-07:00

I decided to do a cleanse this week, an odd choice given it was a very hectic week. Unlike last year where I really stuck to the protocol, I tried to simplify and basically just throw appropriate foods in the blender. There were some not so inspired moments to be sure, and YES I'm tired of green liquid things, but I was pretty pleased with this soup concoction I whipped up yesterday. It's basically everything I thought I should be consuming in one blender. I'm not about to offer it to my daughter for dinner, but it sure makes a good cleanse meal!

Green Soup

1 1/2 cucumbers, peeled and chopped

1 handful of fresh spinach (1/2 cup more or less)

1 cup coconut water (can substitute water, but the sweetness adds a nice balance)

8 strands (roughly) sea palm

1-2 Tbsp of miso (I use dandelion miso, but another darker variety would be good here)

1/2 or more of an avocado

1/3 - 1/2 jalapeno (seeded & deveined)

1/4 cup raw sauerkraut

1/4 c cilantro leaves

splash of wheat-free tamari

1/4 tsp onion powder

pinch of sea salt

In advance, soak sea palm covered in water for at least a half hour. I like to do this in a covered jar so that I can save the liquid & reuse (or drink!). Add all ingredients to your blender and blend until pureed. If the texture is too thin, you might go with a whole avocado instead of half.

I think this soup might benefit from the addition of some soaked nuts (cashew? brazil?), if you want a richer meal. I didn't want to add them this time because of the cleanse factor, but maybe I'll try them another time and get back to you, or if you try it, leave me a comment!

The Olympiad Power Bar

2011-05-08T08:50:00.000-07:00

This past weekend was my daughter's school's Greek Olympics on Mt. Hood. It was an inspiring experience, and I can see a wonderful shift in my daughter from having been a part of it! For me, it was a mini-olympic challenge in food prep and service. Several of us planned and prepped a menu for the kids who are gluten/casein/soy/egg/sugar free. Diet stuff can be such a hard road for these kids that, in doing this, I make every effort to have their food be as good as what the several hundred others around them are eating. I think we were successful.

One new snack bar that stands up to the test is this Olympiad bar. It is a cooked bar, so it can go without refrigeration if needed. It is an adaptation of a recipe at Lexie's Kitchen for a baked sesame snack bar. I love that kind of thing, but my daughter has to limit her sesame intake, so I tweaked it to fit our needs. What's great about this bar is that you can really choose your own options for dry material as well as sweetener, as long as the sweetener is wet so that it acts as the glue.

Olympiad Power Bar

1 1/2 cups dry material (I use 1/2 cup sesame seeds, 3/4 cup blanched almond flour*, 1/4 cup sprouted buckwheat, but you could use all ground nuts, all sesame seeds, etc.)

3/4 cup shredded coconut

1/2 cup raw cashew pieces (I smash them up a bit)

1/3 c almond butter (I used roasted)

1/3 cup liquid sweetner (I use mostly brown rice syrup with a tablespoon or 2 of honey)

1-2 Tbsp vanilla extract (I like a LOT in this, but add to liking)

1/4 tsp sea salt

3 Tbsp chia seeds

Optional: Enjoy Life chocolate chips or raw cocoa nibs

Preheat oven to 300 degrees. Mix all dry material (except chia and chocolate) together in a bowl. Gently warm wet ingredients in a pot and mix. Add to dry. If the mixture is to dry, you may need to add more brown rice syrup or honey. After it is thoroughly mixed, add chia and optional chocolate chips. Pat into 8x8 pan lined with parchment and bake for about 17 minutes until slightly brown around edges and still soft. Cool in fridge and cut into shapes. These keep best in refrigerator, but will hold up at room temp as well.

Notes on food:

I use organic blanched almond flour because it's easy, but any ground nuts would do. It helps to put them in the freezer before you process them to avoid making nut butter. Brown rice syrup is my sweetener of choice these days as it seems not to give me the jolt that honey or maple syrup does. All brown rice syrup for a vegan option would work great. If you like yours sweeter, try those other options. Enjoy Life chocolate chips DO have sugar in them, but the bars are great without any chocolate!

Spring Greens with Simple Italian(ish) Dressing

2011-04-21T19:07:00.000-07:00

Ceramics by Cathy Bloom

First I have to say that I have no idea why this blogger program scrambles my spacing and punctuation so. I've given up trying to figure it out, so my apologies that words get clustered together and photo captions travel willy-nilly around the page! It is not in my skill set to figure it out.

There were a couple of days this week that made us feel like spring had finally arrived in Portland. With the weather change came the desire to eat those delicious tender salad greens from the market that, as my daughter says, taste like weeds (mostly because they are). What really thrills me about our new spring salads, however, is that my daughter is finally a convert. I give full credit here to my friend Robin. She is one of those amazingly creative people who, amongst other things, throws together great food without recipes. I had nibbled on a pile of spinach at her house that was so yummy I had to find out what she did to it. She mentioned what she thought were the ingredients and how she used a drizzle of good balsamic vinegar.

I tried my hand at the salad, and though it will never taste just like when I tried it at her house, I'm hooked on the general formula. When I told Robin I would put it on my blog, she said "oh good, now I'll know how I made it ". Typical.

Spring Salad for Two

A few handfuls of tender spring greens (spinach, chickweed, arugula, lettuces all work well)

Chopped chives & chive flowers or herbs of choice

Dressing:

1 Meyer Lemon (regular if not available)

A drizzle of good Balsamic Vinegar

Toasted sesame oil

Wash greens and tear into sizes as desired. Start by squeezing 1/2 a meyer lemon over greens and tossing or massaging it in (you can add more if necessary) . Follow by very lightly drizzling with balsamic vinegar and sesame oil (approximately 1 tbsp of each for several handfuls of greens).Go lightly here as the balsamic and sesame flavors work best in moderation. Toss until all ingredients are well integrated with greens.

Onion Crackers

2011-04-11T20:44:00.000-07:00

Plate by Thomas Orr

Ok, I just have to say it. This recipe puts the crack back in crackers. It is a simple, gluten-free variation on RAWvolution's " famous onion bread ". As the name implies, this is a raw cracker that is made in the dehydrator (though a low temp oven experiment is worth trying). For this reason, remember that you will not have the finished product ready to use for 1-2 days. I think sweet onion is ideal for this, but any onion will do the job.

Onion Crackers

3 large yellow onions (ideally sweet)

3/4 c flax seed ground in coffee grinder

3/4 c raw sunflower seeds ground in coffee grinder or food processor

1/2 c wheat-free tamari

1/3 c olive oil

Peel onions and cut into quarters. Pulse one at a time in food processor until pieces are quite fine. Empty into large bowl and repeat until all onions are "chopped". In same bowl, add rest of ingredients and mix thoroughly. I then reprocess in batches to further combine the mixture, though you can leave it as is for a chunkier cracker.

Dry on teflex sheets @ 105 degrees for about 8-10 hours, flip (cut into shapes at this point if you like) and continue to dry for another 24 hours or so until desired crispness. This is a fairly flexible process, you just want to cut them while the crackers are still pliable.

Dulse Fried Rice

2011-04-05T19:31:00.000-07:00

Handroll Lunch: dulse rice, tempeh, veggies, gomasio, nori

This is a follow-up of the gomasio post where I promised more seaweed recipes. This is a nutrient-boosted stir fry with great flavor. We eat it with various "nori fillings" for a weekend lunch, or sometimes I send it for school lunch with a side of gomasio and sea snacks (toasted nori). As usual, this is a loose formula, so tinker as you see fit.

1-2 Tbsp coconut oil

2 cups leftover brown rice (short grain is great for this)

1/4 c dried dulse

1/3 cup thinly sliced scallions

1 Tbsp toasted sesame oil (approximately--a generous drizzle)

1 tsp ginger juice or 1/2 tsp grated ginger

Optional: splash of mirin, tamari or cilantro leaves

Before cooking, snip dulse with scissor into small pieces (1/4" or so). Slice scallions to have ready. Warm coconut oil in pan over medium heat. Add dulse and scallions and stir until a bit wilted and fragrant (a couple of minutes). Add rice and ginger and continue to stir. When rice is nice and warm and flavorings are well integrated, turn off heat and add sesame oil. Toss a few more times and serve.

Notes on ingredients:

For this recipe, I mostly use the strips of dried dulse rather than the flakes. It really adds more to the dish as larger pieces. Sometimes I cut corners by combining the two.

If you have a juicer, juicing the little pieces of ginger that are too small to scrape make for a super handy seasoning base. I juice the knobs skin and all and keep the juice in a jar to add to green drinks, soups, teas and dishes like this.

It is important to use the toasted variety of sesame oil for this. Sesame oil is a volatile oil that should be kept a cool temperatures both in cooking and storing.

Curried Cabbage

2011-03-29T12:28:00.000-07:00

"Over my heart there is a mustard plaster, and over that is an asafoetida bag, and on that

bag there is a tag that reads 'Whiplash loves Nelly' " -Snidely Whiplash

I have been obsessed with this delicious Julie Sahni dish for some time, but when we removed dairy from our diet, it fell from my radar. I recently revamped it as a quick braised cabbage dish and realized that it was just as delicious without the paneer. Not only do the exotic flavors of curry leaves and asafoetida comingle beautifully, but all the elements of this dish are nutritionally beneficial. As is typical in this type of Ayurvedic dish, many of the flavorants have powerful curative properties.

Curry Leaf (or Kari Leaf): Commonly grown in India. Contains vitamin A, calcium, phosphorous, iron. Thought to help with blood circulatory issues, nausea, indegestion and control of diabetes.

Asafoetida: Native to India. Antimicrobial properties help with intestinal parasites and fungal infections. Aids digestion & eases flatulence. The list is endless!

Turmeric: A powerful anti-inflammatory healing agent (see past post, Turmeric & Nigella).

Mustard Seed: Can be used to relieve swelling.

Cabbage: Loaded with vitamins (C, K, A, B6, Folate) and minerals (potassium, manganese, magnesium, calcium, iron). As with other members of the cruciferous family, cabbage is thought to inhibit some cancers.

Ghee: has its own beneficial properties as a healthy well-balanced fat. Read here for more on ghee.

Sprouted Lentils (optional): sprouted lentils are easier on the digestive system and if eaten raw/sprouted, their nutrient base is increased from the sprouting process.

Try not to panic when you see the list of ingredients. Most of them can be purchased at an Asian grocery of food coop. Curry leaves are usually in the refrigerator department in a bundle. You can freeze them or keep them for weeks in the refrigerator in a plastic bag. Here in Portland you could get all the ingredients you need for this dish at Uwajamaya (as they have a small Indian foods section and carry curry leaves in the produce area). The sprouted lentils are optional, but a good way to add a protein boost if you want to make this a one dish meal. You can access sprouting directions by clicking above link, or do like I do (see aduki recipe) and just soak them overnight, rinse a couple times a day and leave them in a covered dish in fridge.

Curried Cabbage:

1/2 a large head of cabbage, chopped into 1-2" pcs (about 6 -8 cups)

1 Tbsp of ghee

1 Tbsp mustard seed (brown)

1/2 tsp red pepper flakes (this will impart a "good" heat, you might cut back if less is desired)

1 tsp turmeric

1/2 tsp asafoetida

12 curry leaves stripped from stem

juice of 1/2 lime

1/4 cup of water (approximately)

1//4-1/2 tsp salt

2 tbsp sprouted lentils (optional)

Start ghee in large sautee pan over medium/high heat. Add mustard seeds and when they start to pop and sizzle a bit, add red pepper and asafoetida. After a few seconds, add turmeric, cabbage, curry leaves (and lentils if using). Toss around and if bottom of pan starts getting sticky/dry, douse with water and continue to stir cabbage. Turn heat down to medium low, cover and let cook for 10 minutes or so until somewhat soft. If there is too much liquid at this point, reduce it. Add lime and salt, stir to integrate. Dish is ready when cabbage is soft, but still with texture and flavors are fully integrated.

Blog Me With Gomasio: Lucy's Recipes for Kids

2011-03-20T19:09:00.000-07:00

This week has weighed heavy on my heart. The events in Japan have been beyond comprehension, and I found myself lost in thoughts of worry about friends' families. So far the news has all been okay, but the situation just seems to continue to unfold.

On this side of the Pacific, there has been additional concern about dealing with radiation. In contemplating and discussing the issues with friends and family, I was reminded that food is one of those places that provides me with an iota of hope when things feel out of control. The gestures may seem small, but they ease the panic, bring us together and nourish the body and soul.

It seemed logical and harmless to build on our dietary sources of food-based iodine and increase the detoxifiers in our diet. Seaweed, fortunately, fits both these criteria. I am always happy to continue to expand my recipe repertoire of seaweeds, as most varieties are such amazing nutritional powerhouses.

Dulse and Nori are good sources of iodine, but dulse has always been an underutilized food in my pantry. So last weekend we did some experimenting to incorporate both dulse and nori into our lunch. We were pleased with the results (more recipes to folow), and will begin with Lucy's formula created for gomasio. I was reminded of this when I found a sticky note by my computer tonight that read "blog me with gomasio". I am hoping that this post will debut a new chapter of Slowcooked, where my daughter shares healthy food recipes/ideas that she thinks other kids might like. What a cool idea Lucy!

Gomasio is pure seasoning magic. This simple combination of sesame seeds, dulse and salt is transformed into a nutty addition to many a meal. Seaweed is packed with protein and minerals, while sesame adds additional calcium. It is particularly good on rice, but try it in your sushi rolls, on fish or steamed vegetables.

Gomasio

2 Tbsp sesame seeds

1 1/2 tsp ground dulse

3 pinches of sea salt

Toast sesame seeds in a cast iron pan until light brown and popping. Pour into suribachi, mortar and pestle, or spice grinder and let cool. Add salt and seaweed and grind. If you are using an electric spice grinder, simply pulse mixture so as not to overheat and make paste. Stores well in airtight container.

Food notes:

Ground dulse can be purchased commercially or in bulk at coops. Grinding your own can be a bit complicated as dulse is naturally soft, not brittle. We did try our hand at it and learned that it is important not to open the spice grinder before it is done spinning!!!

Imagining Hawaii

2011-03-10T12:29:00.001-08:00

Bowl by Jean-Nicholas Gerard

It is pouring rain right now in Portland and I cannot stop dreaming of Hawaii. Though I've never been, I imagine it to be the ultimate special diet vacation land.... sunshine and great healthy FOOD.... fresh fish, amazing fruit, coconuts, ginger, avocado........ I'm not sure I even care about the beach so much. I just want to rent a place near a good grocery store and eat! Supposedly there are at least 30 varieties of mangos grown on the big island alone. That's my idea of a vacation, sitting in the sun sampling 30 varieties of mangos!

Though my fantasy trip has not materialized (yet), I did have the good fortune to find that our local coop had cases of mangos on sale. They are the ataulfo variety, small and yellow and so good! Needless to say, we've been eating them every way imaginable. Mangos, though they provide a generous dose of natural sugars, are lower on the inflammatory scale. They are very high in vitamins and minerals including antioxidant vitamins A, C, prebiotic fiber and potassium.

Yesterday I concocted a mango thing that came out very much like pudding. I think that the ataulfo mango is really well suited for puddingy dishes, as it lends a gelatinous quality to the mix that is, well.......puddingy! I was really happy with the results and thought I would put it to the ultimate test, my daughter. For a kid that will not consume smoothies, I was pleasantly surprised that she loved the pudding. We had it for dessert, and then I adapted it again for my breakfast (see below).

Mango Pudding

1 ataulfo mango, peeled

3/4 cup *homemade coconut yogurt (see blog recipe) or coconut milk (or 1/2 and 1/2)

2 Tbsp (about) of pineapple

1/2 *vanilla bean scraped

1 tsp (more or less to taste--I like it tangy) of sweetner of choice: honey, agave, etc.

Blend all ingredients in blender until very smooth.

Breakfast Pudding:

Coconut milk is a very healthy, digestible fat that provides a nice "anchor" in the morning. For added protein, calcium and omega 3s, take above recipe and mix in 2 Tbsp (or more) of chia seed. Let sit up to 30 minutes until chia has absorbed pudding.

*Notes on food:

Coconut Yogurt--

The coconut yogurt is really worth the extra work here (it takes at least 2 days to ferment). By fermenting the coconut milk, it loses some of that canned coconut flavor and becomes wonderfully tart. It always helps the results (whether making yogurt of using canned milk straight) to blend the coconut milk when it comes out of the can. The results are a wonderfully, creamy consisntency.

Vanilla Beans:

If you are in Portland, you might want to consider ordering your vanilla beans from Our Community Pantry. Not only are his prices very good (8 organic beans for $6), but they are the most moist and succulent beans! They are completely different from ANY I've ever seen in a store. For this recipe, I think the vanilla bean is preferable over extract, though I haven't tried the extract way.

Kale Salad

2011-01-31T15:03:00.001-08:00

I am trying to ignore the fact that the early spring seeds are appearing in the market. Now that we have a puppy with an ambitious landscaping habit, I'm trying to talk myself out of wanting to plant a garden this year. In the past, our wonky little urban garden has provided us with an inspired spot to sit or bathe, a habitat for all kinds of critters, and a fair amount of food.

Here in the northwest gardens grow with relative ease. In return, we fight the slug wars on a massive scale. After years of surrendering my kale crop to slugs, upon the advice of a permaculture friend, I tried broadcasting kale seeds in one of my raised beds. In one 8' x 2' box, I planted 3 packs of seeds. It worked! There was plenty for us AND the slugs! We harvested the leaves in their young state, and were "in the kale" for all of spring and most of summer (due to the shade of our backyard setup and an unusually cold summer). Now the garden bed is resting and I've returned to getting my greens from the grocery.

Most commonly we consume our daily dose of greens in our morning green drink. It's fast, simple and I don't have to think about it again for the rest of the day. Though I don't have much interest in raw salads in the winter, when I see a particularly beautiful bunch of kale at the market, I sometimes cannot bring myself to stuff it in the blender. This is one of my favorite alternatives.

Rainbow Kale Slaw

1 head of Lacinato kale (about 6 cups), sliced thin

1 -2 cups shredded cabbage (purple is nice here)

2 shredded carrots

1/4 cup fiinely chopped sweet onion or 1/2 a bunch of scallion greens sliced thin

1/4 cup cilantro leaves

1/4 cup thin sliced shitake mushrooms

1/4 cup cashew butter

2 Tbsp of wheat-free Tamari (braggs liquid aminos is a nice alternative here)

2 Tbsp of sesame oil (dark roasted)

1 lemon, juiced

1 large clove garlic grated

1" ginger peeled and grated

1/2 tsp salt

1 Tbsp maple syrup (optional)

1 tbsp sesame seeds (either toasted white or black sesame seeds)

Wash and spin dry kale. Cut into thin slivers. Sliver cabbage and grate or spiralize carrots. Fine dice onions or scallions and cut shitake very thin (removing stem). Toss all veggies and cilantro in large mixing bowl. Mix all dressing ingredients in separate bowl with whisk or in mixer, adding maple syrup last if you think it needs it. Slowly add dressing to salad mixture, mixing and massaging with clean hands to integrate. Stop adding dressing when a small amount coats salad without being soggy. (This may not use all the dressing, particularly if its a small head of kale, so reserve extra for another use). Sprinkle with sesame seeds if using.

Sprouted Aduki Chili

2011-01-21T20:28:00.000-08:00

sprouted adukis

I recently happened upon Harriet Fasensfest's new book A Householder's Guide to the Universe. It was only a couple years ago that I relished (no pun intended) in a food preservation workshop with Harriet in her lovely backyard garden. Just as I did then, I really enjoy her outspoken political approach to householding and her wicked sense of humor. I took particular interest in her tales of the dying art of butchery, how not to be swayed by cute young men offering DIY butchery classes, and just what's involved in committing to an animal share. Harriet really seems to know her stuff, which both humbles and inspires me to learn more.

Though I have a great deal more studying to do before I could participate in an animal share, I do like the idea of it. If done correctly, it not only supports good farming practices, but educates the chef to work with every part of the animal so that nothing goes to waste. It enforces the concept of deep commitment for those of us who choose to eat meat.

But in the mean time, I glean inspiration on a more modest scale. I am reminded of the value of cooking in quantity and putting foods by. Truly I know we are just reinventing the wheel from our grandparent's generation, but it sure makes sense when you are cooking from scratch to make a LOT of it and either spread the wealth or save some for later. And furthermore, it DOES feel radical, in this day and age, to not only honor slow food, but to help take care of a friend in need.

Aduki Chili is one of those meals that hits all the marks for our diet. It involves grass fed beef (Harriet makes mention of a person who knew so little about cuts of meat that she had her entire cow made into hamburger!), bone broth, and sprouted aduki beans. Grass fed beef is high in omega 3's and CLA (see pot roast post). Aduki (alternately "adzuki") are highly nutritious and digestible tiny red beans, and sprouting increases the availability of their nutrients. This chili is quick and easy to make. The sprouting, if you choose to do it, takes some advanced planning, but little hands-on time. The masa acts as a thickening agent (and adds good flavor), but if you are avoiding corn, leave it out and just simmer chili longer until desired thickness.

Sprouted Aduki Chili

This dish can be multiplied and frozen successfully. I like to freeze this in straight edged pint jars that are easy to thaw and serve at a later date.

To Sprout Aduki: (This step requires planning ahead by about 3 days)

You can easily bypass this step, simply soaking the aduki and cooking for a bit longer. Sprouting is very simple as long as you plan ahead. This is not an exact science for me, but rather a rinse, watch, re-rinse kind of rhythm (over the course of a few days).

Put beans in large bowl with plenty of water to cover by several inches. Leave to soak roughly 24 hours. Rinse and drain, leaving beans in strainer or putting in covered dish in fridge. Rinse morning and night for the next couple of days. In a couple of days, you will see the beans split their skins and a tiny tail forms.

Cooking Aduki:

Rinse sprouted beans. Cover with fresh water (by a good inch or more) in heavy pot with lid. I often add a piece of kombu and a spoonful of lard or coconut oil (optional). Bring to a boil, skimming off any foam. Turn heat down and simmer until soft (about 1 hour if sprouted). Let them remain in their liquid until ready to use.

Chili:

1 cup aduki beans soaked and (optional) sprouted

1 pound ground grass fed beef

1 onion chopped

3 or more cloves of garlic

1 tbsp (for mild/kid friendly) chile powder (we love Chimayo chile)

2-3 Tbsp organic corn masa (or fine ground organic cornmeal)

1 tsp salt

1 tsp oregano

2 (or more) tsp roasted, ground cumin (I do this will iron skillet and mortar/pestle)

juice of 1 lime

1 14.5 oz can (roughly) of fire roasted tomatoes

1/2 cup beef stock, plus more to thin (ideally homemade)

Optional garnishes: avocado, onion, cilantro, extra lime, hot sauce of choice

Start onion in heavy bottomed pot in fat of choice (I use olive oil). Add beef after onions have softened some and sautee gently until beef is cooked through. Add garlic, chile powder, oregano and cumin and stir to incorporate. Add tomatoes, strained aduki (reserving liquid), beef broth, lime and salt. Mix masa in a couple tablespoons of bean water until smooth paste and add paste to chili. Simmer gently for an hour or so, watching to make sure it has plenty of liquid ( adding in bean water or more beef broth when needed). Simmer to desired thickness. Enjoy.

More food notes:

I recently discovered that the Alberta Coop in Portland carries Deck Family Farms ground beef! For locals, this is a great source of pastured meat. People's food coop (see side bar) sells organic masa in their bulk section. If you do choose to use masa, consider going organic to avoid the prevalent gmo issues in corn products.

Breakfast in a Glass!

2011-01-12T13:21:00.000-08:00

After my long-winded New Year's post, I decided that a fast and simple recipe was in order. Here's an adaptation an Any Phyo drink (from Raw Food Essentials) that makes a quick breakfast in a pinch.

Banana Almond Breakfast Shake

2 bananas

1/4 cup almond butter (roasted is FINE if you don't have raw)

1-2 tbsp of date paste (or maple syrup or a couple of dates)

1/4 tsp cinnamon

2 1/2 cups water

1 cup ice

Blend until smooth.

Hoppin' John & New Years Ramblings......

2011-01-07T12:13:00.000-08:00

Be warned, this one may get a little long-winded!

Unlike most of our friends, we went to be early on New Year's eve. We decided to rest up and usher in the new year by eating warm bowls of black-eyed peas cross country style. It was great fun and the Hoppin' John was such a warming treat. I love that dish. We have it just once a year, which at times I lament. But for us it has become sacred food with a deep, if not superstitious, association for luck in the new year.

Now we're just a week into 2011 (good riddance 2010) and, like those cheezy magazines we all love to hate, I thought I'd do my own survey of 2010..... the good and the bad, along with a shout-out to those foodies and bloggers that have been our lifeline this year. That said, the 2010 special diet awards go to.......

BEST BLOGS & RESOURCES:

Just last week someone asked me what websites I like for gluten free cooking. At the moment I'd say it's the first two on this list. However, I just received both of Kelly Brozyna's cookbooks for Christmas, and can't wait to explore more of the world of the spunky coconut.

Phytofoods Blog- This site gave me so much inspiration over the year. The Korean pancakes (though we eat them with her pickled burdock root), the dosas, the nettle tea, the strawberry pie.....YUM! Thank you Andrea!

Elana's Pantry- Though I feel like I've been talking up this site for some time, it is such a great go-to resource gluten free eating with the nutrients still intact! Many recipes are easy to adapt if you are avoiding agave or trying to work with your own almond flours.

The Spunky Coconut: This site is great, but her cookbooks may be even better. The newest one, the dessert cookbook, relies on some really creative combinations of coconut flour, chia and coconut sugar without all the agave and seed oils. She works with combinations of sweeteners and stevia a lot (the jury is still out on that one for me), which is good news for those fighting the candida battle.

BEST KITCHEN EQUIPMENT:

I wish I could say that I live by the mantra that if you can't do it with a chef's knife you don't need to do it. For gut-healing diets, the vitamix (or other high speed blender) and excalibur dehydrator (see side bar for both) help make the battle so much easier! They are big ticket items, but have no substitutes.

BEST " PREPARED " FOODS:

After a year or two of striving to make everything myself, I am happy to pay a little extra to have someone else do the job once in a while!

Miso: It is believed that miso has powerful cancer fighting properties. I love these misos, and there are so many varieties to try! I am particularly fond of the dandelion miso (which has nettles in it). This site even has recipes for expanding your miso repertoire, though lately I've just been mixing a spoonful of miso in with a couple spoonfuls of kraut and eating them together as a super (good) bacteria boosting snack!

Kraut: Right now I'm finding that I'm tired of pounding cabbage and Grateful Harvest's kraut is just the ticket. They have a few varieties and kimchees, too. It's possible that naturally fermented (NOT pasteurized) kraut is more effective for delivering healthy bacteria to the gut than a good probiotic (and a lot cheaper). Check your local health food store or whole foods (refrigerated section) for some kraut near you.

New Leaf Wraps & Salads: Ok, so this is a locals (Portland) only one. The New Leaf sells it's collard rolls (and other interesting yummy things) at People's, the People's farmers market and OHSU. I tried making my own at home and they just weren't as good. Extremely nutritious fast food. Great for road trips.

Honeyville Almond Flour: This was a splurge for the holidays. I'm not crazy about the idea that this is not organic (though it looks like there may be some organic blanched almond flours out there), or having 5 pounds of flour shipped to me in the mail, but it sure was fun having a big bag of this stuff around to quickly whip up cookies, crackers and rolls (all from Elena Amsterdam's cookbook) over the holidays. I won't hesitate to do it again next year (and in the end it's cheaper than my family having to send me away to a hotel to restore my sanity---like the did the year before!).

Elixia Chocolates:

If anyone was said to have a calling for creating chocolates, it would be Leah at Elixia. Launched with the assistance of a Mercy Corp grant and working out of her tiny space in North Portland, Leah creates some outrageous raw treats (mostly sweetened with palm sugar or stevia ) from mind boggling ingredients, love and magic (I swear). Get on her mailing list and try the almond butter cups!

BEST THINGS THAT TAKE A LITTLE WORK:

Prepped up Powerhouses:

Taking a few minutes to blanch some collards (or other greens), pickle some burdock or soak some seaweed and leave it stored in the fridge makes it so much easier to consume those foods on a regular basis. Blanched (and quick cooled) collards take just take minutes to sautee.

Paleo Eggnog:

Durga Fuller's brilliant holiday concoction takes the dairy (but not the egg) out of the egg nog. Have it for breakfast (maybe without the "optional cheer"), make it into icecream, or just try it the way she intended. Seriously good stuff.

Cleansing: Yes, this takes a little work, but it is so worth it! This is not a starve yourself kind of experience. With deep trust in Andrea Nakayama's experience and nutritional depth of knowledge (and Phytofoods great recipes), I was able to participate in a safe, well prepared and community focused spring cleanse that was truly rejeuvenating. Great recipes and community discussion board (people participate from all over the world!) help make this a truly unique experience. This year I plan to repeat the spring cleanse and add another seasonal cleanse in as well.

BEST RESTAURANT EXPERIENCE:

Fore Street:

This Portland Maine restaurant deserves accolades for their willingness to accommodate my daughter's extremely limited diet and to serves us with incredible kindness. It is worth contacting your favorite restaurant in advance to see if they are willing to accommodate your needs. Those that do should be acknowledged and praised. Thank you Fore Street for such a wonderful experience!

BEST BUMPER STICKER:

"Free Gluten" (spotted on a car in the Seattle area)

WORST OF 2010:

Lack of Understanding of Leaky Gut and its relationship to Auto-Immune Disorders

This is purely my own non-science-degreed, non-professional, unsolicited stream of consciousness. It seems, if you look at the information out there on leaky gut, that the potential for an epidemic down the pike might be of real concern. I think we need to look way beyond the gluten free diet at what it means for so many of us who's immune systems are raked over. I am reluctantly hopeful that this disorder will make it further into the mainstream in the near future, and that we may learn more about its relationship to so many of the mysterious illnesses we are seeing today.

Kathy Mahoney's Hoppin' John

A couple cups of dried black eyed peas

A ham hock (I used a shank from whole foods that had no nitrates)

2 bay leaf

2 0r 3 carrots, chopped

2 celery (optional, my addition), chopped

1 onion chopped

a few cloves of garlic, fine chopped

Salt & Pepper to taste

Soak black eyed peas over night or longer. Rinse, cover well with water in a heavy pot and simmer w/ham hock until barely soft. Add more water as needed to keep it at a soupy consistency. Remove hock and cut any meat off of it.

In a separate pot/pan, sautee a chopped onion and diced carrot and celery, adding in garlic last. When soft, add in black eyed peas (or you can add the sautee to the peas, whichever works best), their broth, bay leaves and pieces of ham hock. Simmer for a while until flavors integrated but peas still in tact. Taste for salt and pepper.

Kabocha: A Sweet and Versatile Squash

2010-12-12T19:58:00.000-08:00

This is a remake of a side dish I made for Thanksgiving using yams. It was delicious, but I wanted to try it with kabocha, since it is sweet and meaty (and gaps friendly), without being so rich. I tinkered with it and have become a little obsessed with the results. I prefer to use the orange-skinned variety of the squash, as the flesh is more vivid (and yam-like).

Per usual, this is not an exact formula, so adjust it to your liking. For kids, you might scale back just a smidge on the pepper, though it's pretty subtle here. Espelette (or Piment de Espelette) is a Basque chili pepper (very mild), that can be found through various specialty spice sources. It has a magical, subtle heat. I think of it as somewhere between cayenne and smoked paprika in its flavor. Here in Portland, you can buy it from Viridian Farms at the downtown farmer's market. Cayenne (though probably less of it) would be a decent substitute if you do not wish to use espelette.

Kabocha Squash with Coconut and Espellette

One medium sized red-skinned kabocha squash (for this recipe I used a 3 1/2 # squash)

1 Tbsp Ghee & 1 Tbsp Coconut oil (can omit ghee if vegan)

4-5 Tablespoons Coconut butter

1/2 tsp espelette (or about 1/4 tsp if cayenne)

1/4 tsp sea salt (or to taste)

Optional: toasted crushed hazlenuts on top

Preheat oven to 350. Cut squash in half, scoop out seeds ands strings and bake (cut side down) in a baking dish with about 1/4 " of water in the bottom for 45 minutes or until completely soft. Let cool a bit and then scoop flesh out into bowl. In medium sized pot on stove, gently warm the oils, ghee and coconut butter until liquid. Add squash meat, and sprinkle with espelette and salt. Stir and mash until fully integrated and smooth. Let sit, if possible, to allow flavors to marry.

Gingersnaps!

2010-11-29T13:14:00.000-08:00

It's citrus time! Every year right before Thanskgiving, the satsumas arrive here in the markets. Casting aside the reality that this is fruit for us for a few long winter months, we greet them with a hero's welcome. We lug boxes home, fill bowls and gorge on their fleeting deliciousness. Then, rather predictably, we lose our lust for them after a few good months of indulgence.

Another winter citrus favorite is the Meyer lemon. Its wonderful, hybrid, slightly orange scent makes great zest for adding to baked goods. This recipe is a seasonal favorite in our house, combining the wonderful essence of Meyer lemon with the buttery richness of an almond-based gingersnap. Sometimes they mysteriously appear, along with a Satsuma, in our slippers on the morning of St. Nicholas Day.

It is worth adding here that the yacon syrup ups the ante on this already nutritionally packed cookie. Yacon is a mild molasses-like syrup that is derived from a root. It is loaded with vitamins and minerals and has more healing properties than any other "sugar" on the market. It is expensive, but a little bit goes a long way.

Ginger Snaps

Adapted from Elena Amsterdam's Gluten-Free Almond Flour Cookbook

2 1/2 cups almond flour*

1/2 tsp sea salt

1 tsp baking soda

2 Tbsp ground ginger

1/2 cup oil (I use 1/2 coconut, 1/2 ghee--gently melted-- but full coconut for vegan works well)

1/4 cup yacon syrup

1/4 cup honey

1 Tbsp Meyer lemon zest (or regular lemon zest)

Preheat oven to 350. In a bowl, mix together first 4 dry ingredients. In a second bowl, combine the wet. Mix both together thoroughly. Scoop out onto parchment or silpat lined baking sheet. These spread a lot. A tablespoon sized scoop will give you a rather large cookie (3-4" across), where a teaspoon will give you about a 2" cookie. Keep the amount to a minimum per sheet (roughly 8 cookies per standard full sheet, depending on size chosen). Bake 7-10 minutes (or more) until golden brown and flat. Cool to firm completely.

*An ideal would be sprouted/ground almond meal, but Trader Joe's almond meal works fine!

Roasted Rosemary Nuts--A Perfect Holiday Appetizer

2010-11-15T14:19:00.000-08:00

ceramics by Hoyman-Browe Studio

I have decided to repost this recipe as part of Pure Indian Foods Ghee Recipe Contest. Ghee is an ancient food, used primarily in Indian cooking. Many people today who cannot tolerate dairy can eat ghee, since the milk solids have been removed. It is shelf stable and one of the very few fats suitable for high heat cooking.

We rely heavily on the use of ghee in our kitchen. From baked goods to vegetable dishes to dals, it is our go-to source of fat. Pure Indian Ghee is unique in that it is made from organic, fully grass fed milk, which enriches it's CLA and omega fatty acid profiles. In this quick and easy recipe ghee pairs with coconut sugar and spice to create a sensational harmony of flavors. Coconut sugar (sometimes called palm sugar) is a healthy alternative to most all other sugars out there, with an impressive profile of minerals and B vitamins, and a lower glycemic index.

Rosemary Roasted Nuts

1 1/4 pound assorted, unsalted raw nuts*

2 Tablespoons chopped fresh rosemary

1/2 teaspoon cayenne

2 teaspoons coconut sugar

2 teaspoons sea salt (we use pink salt for added minerals)

1 Tablespoon melted (or room temperature) ghee

* pecans, cashews and walnuts, are great, preferably organic

Spread nuts out on a baking tray and bake in 350 oven for 10 minutes or until they are just beginning to get a golden tint.

Meanwhile, put all other ingredients in large mixing bowl. Remove nuts from oven when done and toss in herb & ghee mixture. Eat warm or store in jar for days.

Healing with a Warm Cup of Chai

2010-10-19T16:21:00.000-07:00

teapot by Victoria Christen

It is that time of year where it begins to feel like combat warding off the various illnesses that our children bring home from school. Last year we were on a therapeutic regimen of probiotics, so it seemed as if we were invincible. This year, without any tricks up our sleeves, I felt the need to search out some herbal teas that might provide us that extra boost. I was inspired by Phytofoods Nettle Mint Goji tea, a big hit around our house last spring, and wanted to build our "real tea" repertoire. My daughter would be happy drinking Throat Coat every morning, but sometimes I wonder if there's anything in those bags besides herbal dust and bleach!

In my search I came across this amazing chai recipe from a site called Birch Moon Herbals. It features both burdock and astragalus root and contains NO TEA. I was skeptical, but gave it a shot. I have to say that I have not changed a thing in this recipe except the quantity. To me, it is just right, and provides a wonderfully satisfying cup of chai with super immune boosting power.

I could go on and on about the potential healing power of a good cup of tea of this sort, but will simply highlight that astragalus is one of the most important herbs in Chinese medicine and thought to be key in improving immune function, while burdock is considered a blood purifier and detoxifier. On top of all that, there's something magically nurturing about holding a warm cup of chai in your hands! I particularly like the traditional way of drinking chai, light and sweet, with a splash of honey and either almond or hemp milk (see recipe below).

There are a crazy amount of herbs in this tea. I buy mine in bulk at the local coop, but all of them can be purchased from Mountain Rose Herbs, to cut down on the search time. This double batch will store in the refrigerator for days.

Immune Boosting Chai

8 cups water

4 Cinnamon Sticks

2 Tbsp grated ginger

2 Nutmegs (whole)

2 Tbsp Cardamom pods

5 Tongues of Astragalus root (or 2 tsp if shredded)

2 Tbsp Burdock root

2 Tbsp Dandelion root

1 tsp whole cloves

1/2 tsp Black peppercorns

1 tsp anise seed

1 tsp allspice berries

1 tsp echinacea root

Put all ingredients in a pot and bring to gentle boil. Simmer, covered, for 30 minutes (or more). Strain into jar or cup. Makes about 1 quart. Pour warm tea into cup and add honey and milk.

Quick Hemp Milk

1/4 cup hemp seed

1 1/3 cup water roughly (can vary according to desired creaminess)

Put ingredients in blender. Blend until thoroughly mixed but not heated up. Pour through fine mesh tea strainer into jar.

Autumnal Flavors: Chanterelles & Winter Squash

2010-09-27T13:02:00.001-07:00

It's a gorgeous autumn day here in Portland, and that time of year where you can practically hear the mushrooms calling. The markets are loaded with beautiful fall fungi, but there's nothing like tromping through the forest and filling a basket with the fruits of your own labor.

It's hard not to love Chanterelles. Their roasty, meaty flavor can woo even the myco-phobic. Usually when we return from a foray, we cook up a simple sautee, crack open a bottle of wine, and call it a meal. But if you find yourself with an abundance of fall mushrooms, or their condition is a little sub-par, here's a recipe that marries them with sweet Kabocha squash. There is a nice harmony between the flavors here, and if you forget about them in the oven like I did, they get a carmelized edge that enhances the dish!

This recipe was adapted from a fanastic cookbook called Vegetables from Amaranth to Zucchini by Elizabeth Schneider. It is filled with recipes that are particularly useful if you, like me, find yourself with odd impulse items from the farmers market like cauliflower mushrooms or celeriac.

Roasted Chanterelles with Winter Squash

3/4 pound chanterelles

1 pound chunk of dense sweet squash like Kabocha

1 large shallot sliced

Ghee (or butter)

2 Tbsp coconut oil (or olive oil)

1/2 tsp sea salt

1/4 tsp ground cinnamon

1/4 tsp (or a couple pinches) ground cardamom

freshly ground pepper

Preheat oven to 350. Clean mushrooms with a brush and cut/peel into 1 1/2 inch chunks, more or less. Scrape seeds and fiber from squash and peel off outside. Cut into 1 " cubes.

Butter inside of shallow covered baking dish (or use foil if not covered) and in it combine mushrooms, shallot and squash with gently melted coconut oil (or olive oil), tossing to coat. Sprinkle salt and spices evenly on top.

Bake covered for 20-25 minutes, until soft. Uncover and turn heat up to 425. Bake another 10-20 minutes until liquids have turned glaze-like and there is some nice browning. Serves 4 as side dish.

A cookie and a lot more.....

2010-09-21T14:18:00.001-07:00

This has really been an odd year in the pacific northwest. Fall is my absolute favorite season and yet, we're still in a bit of a funk around here. Maybe it's that it never really felt like summer, or that the school year crept up and caught us in a rather disorganized state. I was called away for a few days last week, which always fuels dietary havoc on the home front. At one point I skyped my family from the east coast and in the midst of the conversation asked my daughter if she'd had lunch. She walked right up to the camera on the computer, larger than life devilish grin on her face, and said " mom, you are 3,000 miles away and I don't have to do what you say ".

Whatever is going on, it's feeling a bit like we could use a summer vacation right about now. So to help us through our " we ate comfort foods all summer and now are tired of them " slump, I thought maybe it was time to reacquaint our family with some super foods. My daughter has been super fussy lately, so I was thinking about a powerhouse snack disguised as a yummy treat.

Chia is a lot more than a seed for plastering on ceramic pets, and as a ceramic artist, I say that with a generous heart. Chia seeds are full of protein and omega 3's. In their gelatinous form (added to water), they are a great egg substitute and actually help slow the glycemic load of the foods into which they are incorporated.

I have adapted this recipe many times, most recently substituting raw cacao powder for raw chocolate chunks and grinding the chia seeds instead of leaving them whole (they do tend to get stuck in your teeth). Next time I may try hazlenut pulp instead of almond or the addition of vanilla bean. As you may gather, this is a flexible recipe based around the idea of creating a flourless cookie while using up the pulp that comes from making nut milk. The combination of nut butter and pulp make for a cookie that's as filling as it is healthful.

Chocolate Chia Cookies

This recipe makes about 10 cookies. I find that they absorb moisture easily, so I make them in smaller batches so they don't get soggy. If you have a larger family, you can easily double this.

a generous 1/2 cup almond pulp (left over from making milk)

1/2 cup cashew butter

1/8 tsp baking soda

1 1/2 tsp arrowroot powder

1 Tbsp coconut oil, gently melted

1 1/2 tsp vanilla extract

2 dates, pitted and softend under a bit of boiling water (or about 1 tbsp date paste)

2 Tbsp cacao powder

2 Tbsp ground chia seed (grind quickly in coffee grinder without heating seed)

a pinch of sea salt

Mix all ingredients well. Bake in 350 oven for about 13 minutes (they are dry with a slightly moist center). Store in airtight container when cooled.

Thinking Outside the Lunchbox: School Lunch & Spiralized Veggie Rolls

2010-09-07T14:31:00.000-07:00

Well, it's happened again! Summer is over, school is upon us and this time, more than ever, I'm wracking my brain for school lunch ideas. I'm feeling a bit in a funk about this because, frankly, my daughter is tired of the same old meals and snacks. Just last week she renamed our favorite travel/roast nut snack "smelly nuts" and asked us to step outside the vehicle when we were eating them. The honeymoon is (temporarily) over. But seriously, we do go through these peaks and valleys and each time I suffer from a renewed (albeit short-lived) sense of discouragement.

This summer we ate LOTS of homemade soup and tacos (leftover meats from stews or roasts, sprouted corn torts, avocado, tomato, etc). We also opened the diet up a bit (added in some eggs and corn, mostly) and I'm wondering if that might have added to the lack of desire to continue on with more "disciplined" foods. And then there is the ever-apparent age factor. An increasingly independent 10 year old can really throw a wrench in the "here, eat this" way of doing things. My daughter would like to be able to reach in the fridge and grab something to eat, but it's simply not that way with our diet. Our refrigerator is an odd conglomeration of vegetables and unidentifiable things in mason jars (even Lynn Rosetto Kasper couldn't touch our challenge).

So, to help us transition out of this perplexing situation, we brainstormed a list of things she could take to school in her lunch (to which I've added a few items). They are not all GAPS friendly, but they ARE all gluten/Dairy free (minus the egg factor in some). Some of these things are on our "occasional" list. Others, like soup, show up several times a week. I've added a "to try" list, to remind myself to develop some new ideas.

Lunchbox List:

Sushi (we used leftover sprouted brown rice for this)

Soup (chicken noodle, lentil noodle, Dal, miso etc.)

Pasta pesto (brown rice pasta, pesto w/walnuts for added omega 3's etc)

Chili (sprouted aduki w/grass fed beef-- recipe to come)

Roast chicken leftovers

Nut butters (peanut, almond, cashew) on apple or celery or gluten free bread

Peanut butter Pouches to spread on any of above (or just eat)

Hummus & bean dips w/crackers, etc.

Cashew cheese with crackers or home backed corn chips

Oregon Tuna or canned salmon salad

Oregon Shrimp (small, pink shrimp), with avocado

Grass Fed Beef hotdog rolled in sprouted corn tortilla and warmed in foil

Deviled eggs, hard-boiled eggs

Sliced avocado w/tamari

Olives, Tapenade

Spiralized veggies and herbs in Rice wrapper w/Peanut sauce

Chia cereal w/side of hot water or warm milk

Rice and Beans (or lentils, etc).

Other Lunchbox Items:

Toasted or plain nori

Nutritionally dense cookies/scones/bars made from nut pulps, etc (recipe to follow)

Nut pudding (see recipe on blog)

Healthy Granolas or Granola bars

Nuts & seeds in a variety of preparations (or plain), trail mixes

Side grains: brown rice w/sesame seeds, quinoa with nuts, polenta rounds

Rice balls

Nut milks

Smoothies

Popcorn/Green Popcorn (sprinkled with a little spirulina or some green powder)

Krispy Kale (see recipe on this blog)

More Ideas You May Want to Try:

Little quiches or spanish tortillas (Think eggs and veggies, crustless quiche)

Gluten free Pizza (from new cascadia) crust used as pita w/various fillings

Bento: sliced omelet, sprouted aduki, rice & sesame, tamari, avocado, nori

Pasta & salad variations: Pasta Puttenesca (olives, tomatoes, etc), (leftover chicken) salad

Spiralized Veggie Rolls w/Peanut Dipping Sauce

A spiralizer is a fun little gadget that makes pasta-like strands out of veggies! It works particularly well with cukes and summer squashes of the tubular sort. It's a great gadget for putting a whole new spin on the same old vegetables!

Ok, but I have to confess, my daughter does not eat these rolls. HOWEVER, they are great and other kids at the block party gobbled them up, so you should give them a try. They are beautiful (you can see all the strands of veggies through the wrapper), bursting with garden flavors, and you can wrap them for an easy to-go lunch or picnic.

Large Rice paper rounds (from Asian grocery store)

A variety of "tubular veggies": cukes, zucchini, crookneck yellow squash, carrot

A handful of sprouts (radish are nice in this)

Fresh Basil and cilantro

(a protein could certainly be added to this, but I like them just like a salad with peanut dressing)

Spiralize a "salad" of veggies from list above. Figure on at least 6 cups of veggies if you want rolls enough for 2-3 people. Dip Rice Paper round in a large pan of warm water. Stretch out flat on work surface of choice (I use a bamboo board). Layer about a 1/2 cup or so of spiralized veggies, a Tbsp or so of sprouts (if using), and a few leaves of basil and a sprig or so of cilantro in each roll. Fold like burrito and roll up. This can take a few tries, but once you get the hang of it, it's quite simple.

Peanut Sauce:

1/2 c peanut butter

4 tbsp rice vinegar

1 tbsp coconut oil

1 tsp fresh ginger, grated

1 clove garlic, grated

2 tbsp coconut milk

2 tbsp tamari

1 tsp honey

pinch of salt

optional: a splash of chile oil or a pinch of cayenne

Put all ingredients in blender and blend until smooth. Will set up some in fridge, so may want to keep at room temp until serving.

This is a very flexible recipe, so adapt to your personal taste.

Berry Syrup

2010-08-03T09:30:00.000-07:00

It's summertime and the berry season is in full swing here in the Pacific Northwest. We are fortunate to have inherited a beautiful blueberry tree (about 9 feet tall, yielding gallons of berries each year) with our old house when we purchased it. Each year we try to be home around berry season, so we do not forfeit all its bounty to our friends, the robins. After we've indulged in plenty of fresh berries and given some to friends and neighbors, we freeze the rest.

Recently, I've taken to using them to make a syrup that is a fine substitute for long-forfeited maple syrup. Though we mourn the loss of maple syrup, when we changed our diet I came to realize that it had a powerful glycemic effect on my system (and undoubtedly my daughter's). Back in the day, we regularly noted a crankiness that happened a while after a breakfast of standard pancakes with syrup. I still remember my daughter moaning "it's the pancakes" after a particularly rough morning ..... a classic glycemic crash.

So berry syrup has become a gentle, healthful substitute for the crazy waffles we make from leftover whole grains, chia and almond meal. Berries, of course, are full of antioxidants and are relatively low in sugar compared to other fruits.

This syrup is simple enough just to make a small batch on the stove while your waffles/pancakes are cooking. You could also double it or triple it to keep for a few days or more in the fridge. I do not follow a recipe for this, but rather taste as I go. The following is a general guide which yields about a cup of syrup (which will go fast with 2 people)!

Simple Berry Syrup

1 cup berries (we like a mix of blueberries, marionberries and a couple strawberries--frozen is fine--other berries to try: tayberries, raspberries, blackberries)

a few tablespoons of water (or more if needed)

1 tsp lemon juice

a generous pinch of lemon zest

1 tsp (or more to taste) of honey

Put all ingredients except honey in pot on stovetop and simmer gently until thickened to your liking and soft. Let cool to warm before adding honey. Optional: put in blender if you prefer more pureed as opposed to chunky berry version.

Note: consider your local U-Pick blueberry stands for a cheap, fun alternative to buying flats of berries. It is important to go organic on berries as they really absorb the pesticides (particularly strawberries). A local source for Portlanders that is reasonable and organic would be Bella Organic on Sauvie Island.

SUPER PIG!!!!!!

2010-07-27T21:34:00.000-07:00

This picture was just meant to be a place holder until I uploaded a proper image, but I may just have to keep it there, since super pig is the new name for the Mexican Pork Roast that we just can't get enough of in this house.

I started experimenting with pork shoulder because it seemed like a good way to slow cook meat in the summer time (and it's cheap). A big pot of pork can cover several dinners (depending on the size of the roast of course), first as a pork/rice/veg meal and then for pulled pork tacos until it's gone! This is my adaptation of a recipe I found that called for tomatillos (something I still had in my freezer from the garden last year and am regretting not having replanted now for this year). If you cannot find tomatillos, you could experiment with other mexican starchy fruits like chayote or maybe summer squash, but tomatillos are really great in this if you can find them.

I am a big fan of Deck Family Farm. They are local purveyors of pork that raise their heritage pigs on pasture, raw milk, organic produce seconds, nuts, fruit and grains mostly sourced from the Willamette Valley. You can buy their meats at various Portland Farmers market location or from the farm directly. To the best of my understanding, though pastured pork is more delicious and nutritious and CERTAINLY more humanely raised than factory pork, it does not have the same omega 3 benefits as the ruminant family (ie, grass fed beef).

Super Pig: Mexican Pork Shoulder with Tomatillos

You can easily double this if you have a larger piece of pork. Deck's pork shoulders usually run small (2#), so I tailored this to their product. It is great served with brown basmati rice (sprouted brown rice recipe to follow in future post or can be purchased from sol grains) and a veg of your choice or as tacos (recipe included).

1 2 pound pork shoulder

1 Tbsp corriander seed toasted and ground

1 tsp cumin seed, toasted and ground

1 tsp smoked salt, ideally (can be purchased at whole foods, substitute sea salt if not)

1/2 tsp ground cinnamon

1/2 tsp ground black pepper

4 dried chipotles

3/4 pound (roughly) tomatillos cut in half

1 cup chopped onion

1 chopped jalapeno

4 smashed garlic cloves

2/3 cup chicken stock (ideally homemade)

Ghee for searing (or lard)

Preheat oven to 350. Rinse off pork shoulder and pat dry with paper towels. Roast cumin and corriander in cast iron pan til fragrant and grind in mortar and pestle. Add these spices in a small dish with salt, cinnamon, pepper and mix thoroughly. Pat this mixture all over the exterior of the pork.

Heat ghee or lard in pot until hot and sear pork on all sides (a few minutes per side should do it). Remove pork from pan and wipe out charred stuff (sometimes I skip this step). Return pork to pan and add broth, chipotles, veggies, jalapeno, garlic and stock and bring to simmer. Cover and put in oven for about 1 1/2 hours until meat is cooked throughout (longer if a larger roast).

Note: this dish has a slight heat to it (but not so much that kids here wouldn't eat it). You can certainly cut back on the chipotles if need be, but as it stands it has a nice mild heat balance.

Pulled Pork Tacos:

Corn Tortillas--We love the sprouted corn ones from Food For Life (azure sells)

Mexican Pork Shoulder leftovers

Cilantro

Chopped sweet onion

Avocado or guacamole (see recipe in archives)

Chopped tomato

Thin sliced cabbage

Feta cheese (if eating dairy)

Fresh lime wedges

Additional roasted green chile for extra heat lovers

Salsas or hot sauces of choice

Slice and chop all veggies ahead and put them on a big platter. Warm Pork if needed. We heat the sprouted tortillas right on the gas flame which keeps them pliable, but crisps the edges nicely. Alternately, heat in cast iron or other pan. Everyone creates own tacos to their liking! Enjoy.

Sweet Summer Treat: Raw Haystacks!!

2010-07-18T11:47:00.001-07:00

It's summertime and the living is hectic! The ebb and flow of visitors, in addition to our own coming and going, is a welcomed change, but it calls for ramping down a bit on the complexity of foods. Here's a treat that is so easy we sometimes create it when we're on the road visiting friends. It's a dump & mix (and freeze) and the results are like a healthy version of an almond joy bar. It's loaded with healthy coconut and coconut oil and the nuts help balance the glycemic load.

Haystacks (adapted from Elaina Love)

1 1/2 cups shredded coconut (unsweetened, ideally raw, organic)

4 Tbsp cocoa powder (again, ideally raw)

6 Tbsp of coconut oil (gently melted)

2 Tbsp of honey

1/8 of a vanilla bean or 1/2 tsp of liquid vanilla

a pinch of good quality sea salt

a handful of almonds roasted (I do them on the stovetop in a cast iron pan)--these can be omitted or added raw if you are trying to keep this recipe raw

This recipe can easily be doubled and they keep indefinitely in the freezer. The above version makes about 12 haystacks (2 Tbsp size).

Measure out shredded coconut and put in bowl. Take all other ingredients and put in blender until thoroughly mixed and almonds are smallish pieces. Alternately, if you do not have a hearty blender, simply use vanilla extract (or scraped vanilla bean) and handmix all ingredients except almonds which can be added after you chop to desired size.

Mix the chocolate mixture in with the coconut thoroughly. Scoop onto tray with "coffee scoop" (a great 2 tbsp measure that's rather rounded), or other scooper of choice. Put in freezer until solid or fridge if you prefer them less frozen.

NOTE: if you live in Portland, EVERY ingredient (with the exception of the honey) in this recipe can be purchased from Our Community Pantry (a great local buying club for nuts and raw ingredients).

Summer, Traveling and "Fast Food"

2010-06-15T20:35:00.000-07:00

I can't believe it's summer! As the school year came to a close, I found myself fantasizing about all the impulsive and free-wheeling things we could do over our summer vacation. Some of them will undoubtedly happen, but many will fall prey to living with major dietary restrictions. Too often, it seems like life is what happens in between preparing meals.

Tomorrow we'll be in the air and on the road, two places that greatly challenge the home-cooked meal concept. This time I'm not preparing a bunch of stuff, but simply packing up a variety of "fast foods" to snack on until we arrive at our destination.

Since air travel is so drying, I have found that packing a majority of fruits and vegetables, rounded out by protein is a good way to go. So here's some simple ideas (security approved I hope) for this time around:

Fruit spears with lime (see below)

A "veggie bucket" (carrots, snap peas, sweet pepper, cukes, etc.)

Sea Snax (we love these!!!!)

Almond butter & apple

"Sticks & Twigs" (pretzel like, but made from sesame, chia, flax, etc.)

Rosemary Roasted Nuts (see recipe below)

Rosemary Roasted Bar Nuts

I find these to be a crowd pleasing appetizer for dinners with friends when you can't serve gluten or dairy. They also make a great travel snack as they are not sweet, which gets old when you are eating on the road. When possible, I use sprouted nuts for this recipe, but rarely do I have the quantity/diversity of stock necessary, so typically I just use raw nuts.

Note: Roasted nuts are not part of the Gaps diet.

1 1/4 pound assorted unsalted organic nuts (our favorites: pecans, walnuts, cashews, peanuts, almonds, hazlenuts)

2 Tbsp chopped fresh rosemary

1/2 tsp (or adjust to liking, though this isn't super spicey) cayenne

2 tsp (or less) coconut sugar (the original recipe calls for brown sugar)

2 tsp coarse sea salt (I often use a mix of celtic and pink/"real" salt)

1 Tbsp good quality organic ghee (or butter if eating)

Bake nuts on sheet pan in 350 oven for 10 minutes or until golden. Meanwhile, mix other ingredients in a large bowl. When nuts are done, toss them in bowl with spice/ghee mixture until integrated. Serve warm (thought they are delicious for days after).

Yield: 4 cups nuts. This is a lot of nuts. If you are not preparing them for guests you might consider a half batch.

Mexican Fruit Spears:

Any combination of the following fruit:

Watermelon

Cantelope (or honeydew or other yummy melon)

Mango

Jicama

Pineapple

Cucumber

Lime

This is a great accompaniment to a spicy Mexican dinner or a picnic lunch. Peel and cut all fruit into spears. The size might vary depending on container, but traditionally they are served in a cup with the fruit spears poking out of the top. Make enough to fill as many containers as you want to fill. Generously squeeze fresh lime over the top of each cup/serving (sometimes they are dusted with chile powder as well!).

The Breakfast Challenge

2010-06-05T08:21:00.000-07:00

Dealing with dietary issues around gut healing can make it extraordinarily challenging to figure out meals, particularly breakfast. When one is first contemplating such diet change, it can be utterly overwhelming. A reader recently commented on this, asking for help. I am by no means an expert on celiac or candida issues, but our struggles do overlap and this question allowed me the opportunity to reflect on some of what we have learned over the past year.

First, such radical diet transitions take time and patience. Like most learning, it is not a linear path. We get to a good place for a while with our diet, then often there is a setback. Usually this occurs when we get too busy and food priorities slip, coupled with overstimulation that further agitates the stomach. At these times, we gently pull back and return to lots of broths and other such healing foods. When we do this, these foods are often met with resistance and gentle perseverance is needed to assimilate them back in.

After a year of changing the way we eat, I am now able to offer a bowl of broth and veggies to my daughter for breakfast. I believe that successful diet change is a slow process and that instant immersion can really create a backlash (though some health conditions certainly call for this). For us, for example, breakfast went from a typical meal (ie, whole grain pancakes with maple syrup), to slowly transitioning out the sugars (replaced syrup with berries) to finally altering the pancakes themselves to nut waffles, etc.

The standard American diet equates breakfast with sweet foods, which adds an additional layer onto an already challenging situation. If you can slowly shift your families consciousness around breakfast, it opens up a great deal of options for these diets. Try something radically different, and if it doesn't work, try it again later. I can attest to the fact that if you give up on ANY food after your child's initial rejection, you will not make the change you want. Make sure you are modeling eating them yourselves, and continue to enthusiastically introduce them without tremendous pressure.

Here's a list of some things we have for breakfast that SHOULD be appropriate for people living with candida/celiac. It would be great if readers would add ideas through the comments section! Also, consider checking out Durga Fuller's fantastic blog, that better addresses issues of candida, etc.

Homemade broth with vegetables, meat or sprouted lentils (I will include this in post, soon), kraut if possible, brown rice noodles if tolerated

Miso soup

Homemade sausage patties from good quality pork, chicken or salmon (recipe below)

Almond butter on veggies or green apple slices

Grain free chia cereal or grain free granola w/almond milk

Tolerated grains, presoaked, cooked with coconut oil and cinnamon, served with almond or coconut milk

Coconut yogurt--quick home fermented (recipe below)

Smoothies or parfaits made from above yogurt (with berries if allowed) or coconut milk, possibly adding some almond butter for added protein

If eggs are tolerated: scrambles, hard boiled, deviled, added to smoothies, uses with coconut flour (if allowed) for baked goods, etc.

NUTS!!! We make waffles and scones out of leftover almond pulp and cooked grains that we tolerate (millet, buckwheat) and chia, etc.

The bento approach: we use this more for lunch, but sometimes just creating an array of a lot of different things on a plate takes the pressure off of the meal being ONE thing (that they don't like). An example: canned salmon, nori, avocado w/tamari, veg sticks, a few nuts, etc.

Simple Coconut Yogurt:

1 can (13.5 oz) Organic Coconut Milk (I use Native Forest as they don't use BPA lining)

5 probiotic capsules (I use biokult, sometimes less capsules are neccessary)

1 Qt mason jar with lid

Note: though there is little work involved, this recipe takes several days to ferment, so plan accordingly.

Pour coconut milk into clean mason jar. Add probiotics. Shake well and leave on counter for 3 days, shaking 2 x a day. Refrigerate for a 1/2 a day or more before using (it will further solidify). Add flavorants of choice for yogurt dish, smoothies, etc.

My daughter's favorite: drizzle over frozen berries and sprinkle hemp seed on top. The yogurt will freeze on top of berries.

Salmon Sausages:

1 1/2 pound salmon filet (I used Coho)

2 shallots

1/2 sweet red pepper (if allowed, otherwise omit)

1/2 tsp dry mustard

a few pinches of sea salt & some freshly ground pepper

a few pinches of arrowroot powder (if allowed)

A few tablespoons of the following fresh herbs: tarragon, chives, parsley

1 tsp lemon zest and a squeeze of it's juice (more sliced lemon for serving)

Ghee, coconut oil or olive oil for cooking

Cut Salmon meat from skin and bones and put half in food processor. Hand chop remaining salmon into small bits and put in bowl. Process first half of salmon until well broken down but not too tiny. Add remaining ingredients and again process until there are small flecks of vegetables and herbs. Add this mixture to salmon bits in bowl. Mix thoroughly and shape into patties (or burgers). They can be refrigerated at this point for several hours (or frozen if need be).

Cook in warm skillet with oil of choice. They cook rather quickly, so keep an eye on them, checking the center to see that it is just done but not too dry.

Flavor variations:

The adults in our house enjoy a spicier version that includes chipotle instead of mustard--but LESS--(dry, ground not canned because of additives), lime for the lemon and cilantro as the herb with the base ingredients the same.

Other options: (non-candida diet), capers, tamari ginger, etc.

These make great burgers, can be served on greens or with a homemade aoli!

Note: Here is a simple questionnaire/more information about yeast/candida fyi:

http://www.yeastconnection.com/yeast.html#questionaire

Ma's Salad Dressing

2010-05-07T12:36:00.000-07:00

Mom takes on a leek in the French country side

Happy Mother's Day!!!!!

Today I want to take a moment to honor my culinary inspiration, my mom. Corniness aside, my mom was forever cooking up amazing things when we were kids (and not taking "no" for an answer when we were asked to eat them). There were the exploding bottles of home-fermented elder-flower wine, sourdough bubbling over on top of the fridge, the gizzard soups, her famous broiled chicken, and cheeseburgers with blue cheese on the inside!

She loved to fish and I will never forget the time an eel caught the hook of her bamboo pole on Fire Island and I stood in amazement as I watched my mom jump in after it. Not only did she retrieve the pole, but she hauled in the eel as well. You can probably guess what we had for dinner that night! My friend Anita still reminisces about my mom's yelling "you've gotta speak up, I'm frying eels" when she tried to speak to her over the stove fan. We were very fortunate in our family to have such a rich culture around food.

Many, over the years, have remarked on my mom's good cooking. There are so many recipes that I could share here, but this time I'm just going to offer the most simple of her notables, her salad dressing. This dressing is an odd phenomenon. Thought to have originated from a Craig Claiborne recipe, this simple mixture really makes a salad and is a great versatile component in many salad dishes. People often ask "what's in this salad dressing" ??? As you will see, there's nothing unusual involved. I think the beauty must be in the salt ratio. Generous salt makes a good vinaigrette!

Ma's Vinaigrette:

6 Tbsp good quality olive oil

2 Tbsp raw cider vinegar (or regular cider vinaigrette if you cannot get raw)

3/4 tsp sea salt

Put in glass jar with lid, shake and pour. My mom pours it down the side of the bowl to sit under the salad until ready to toss. Will keep for days at room temperature.

Some suggestions:

Toss with your favorite greens (a fresh crunchy green with a little arugula is nice), a little onion and some avocado.

Pour over warm just tender cooked new potatoes and add sweet onion, fresh dill, sour cream and mayo for an amazing potato salad (this is obviously a non-special diet item).

Toss with small pieces of cauliflower, fennel, onion and kalmata olives for a chunky salad.

Add mustard or fresh grated garlic to the dressing base to change it from time to time.

Pint Sized Revolution: Green Smoothies Even Your Kid Will Love

2010-05-04T12:12:00.000-07:00

For about a year now my husband and I have been slugging down green drinks for breakfast. If they had a name, it would be the swamp monster. They typically involved a lot of kale, some fruit and a bunch of stuff we felt we needed to be consuming on a regular basis (flax, coconut oil, goji berries, maca, etc.). They weren't pretty, but we were committed to the process and quite frankly we missed them on the days when we skipped. Once in a while I would offer my daughter a sip, but I knew better than to ruin her to the concept of greens by asking her to be part of our swamp monster ritual.

Recently, however, inspired by all the spring greens at the market, I started thinking about switching the ingredients up a bit more. I came home with a beautiful bunch of dandelion greens to add to the monster. Bad idea! It was just so bad. It was then that I knew I had to humble myself to get some help! I picked up a copy of Victoria Boutenko's Green Smoothie Revolution and the rest was history!

But seriously, I digress here for a moment (or maybe this is a break from the above digression). I come from a long line of kitchen gadget junkies and I must say that the Vitamix (see side bar) is the one (albeit expensive) gadget that will change your life. I am deliberately not an affiliate so that I can tell people this in good conscience. If you have a juicer, GREAT. The two can actually compliment each other nicely, but a juicer will not do for you what a vitamix does......... pure fruit and vegetable beverage magic (and of course a whole lot more). If you do not have a vitamix and aren't interested in owning one, give the regular blender a try, I'm assuming it will give you a more textured drink (and try it before you give it to your kids!!!).

So, back to the smoothies.......

I am not done with my swamp monsters as they serve their own purpose, but the recipes in this book have helped me to make drinks that my daughter LOVES. Here are two that have been very successful with the kids around the house. Give them a whirl and let me know if your kids like them? OH....... and if serving them to a child, it helps for them to have fun names like "the hulk" (a sip cart invention) and if they ask what's in them, I've been told you say "spring herbs"!

Enjoy!

The Hulk:

1 large fuji apple (juiced if you have a juicer, otherwise cored and chopped for vitamix)

a handful of kale (green curly kale works well here)-this amount can increase over time

a dash of ginger juice (juiced if you have a juicer or grated and squeezed)--go slow with this!

juice of half a lemon

a handful of ice

1/2 cup of water or so

Optional Tbsp agave (we don't use this and I don't think it's necessary)

Variation: add a few spoonfuls of frozen blueberries, though this will change color.

Blend all ingredients in vitamix until well integrated and smooth. Ice should keep temperature cool, but try not to over blend.

Green Banana Monster:

1 cup (or more we used 2/3 of a bunch) of beet greens, washed and stemmed

1 large fuji apple (see above)

1/2 banana

1/2 cup water or so

a handful of ice cubes

Blend all ingredients in vitamix until integrated. Ice should keep temperature cool, but try not to over blend.

Thinking outside the LUNCH Box II: Building a better Snack Bar

2010-04-29T21:03:00.000-07:00

Ok, I have to start by saying I'm not going to provide you with instructions on how to make a cool hello kitty bento snack extravaganza.......but I have been thinking a lot about soy lately (does that count as a segue?). I heard it mentioned recently that no science is as contradictory as the science of nutrition, and I think soy epitomizes that statement. Though some research strongly points to soy's healing benefits (breast cancer research for example), other studies illuminate its darker side (very high in phytic acid or "antinutrients"--which can actually deplete your body of vitamins and minerals).

This all lead me back to a curiosity I had about soy protein isolate. I'd been wondering about this curious food substance for some time, being as it was deemed seriously OFF our list and, to be honest, I wasn't sure why! Soy protein has become a ubiquitous filler food in the American diet. Soy milks, baby formulas and snack bars are just the beginning of the very long list of foods containing SPI. Though soy does truly offer a protein alternative that is quick, vegetarian and gluten/casein free, you might want to take a closer look at some of the research before you jump on the power bar/ soy protein bandwagon. Not only is soy itself extremely high in phytic acid if not fermented (as in natto, miso and tempeh), but isolated soy protein is reportedly processed with aluminum, msg and nitrates.

From the mercola site:

Soy processors have worked hard to get these antinutrients out of the finished product, particularly soy protein isolate (SPI) which is the key ingredient in most soy foods that imitate meat and dairy products, including baby formulas and some brands of soy milk.

SPI is not something you can make in your own kitchen. Production takes place in industrial factories where a slurry of soy beans is first mixed with an alkaline solution to remove fiber, then precipitated and separated using an acid wash and, finally, neutralized in an alkaline solution.

Acid washing in aluminum tanks leaches high levels of aluminum into the final product. The resultant curds are spray- dried at high temperatures to produce a high-protein powder. A final indignity to the original soybean is high-temperature, high-pressure extrusion processing of soy protein isolate to produce textured vegetable protein (TVP).

But high-temperature processing has the unfortunate side-effect of so denaturing the other proteins in soy that they are rendered largely ineffective.23 That's why animals on soy feed need lysine supplements for normal growth.

Nitrites, which are potent carcinogens, are formed during spray-drying, and a toxin called lysinoalanine is formed during alkaline processing.24 Numerous artificial flavorings, particularly MSG, are added to soy protein isolate and textured vegetable protein products to mask their strong "beany" taste and to impart the flavor of meat

With all that on the table, I will offer a couple of snack bars that we enjoy in our house. One is an adaptation of an energy bar recipe from Replenish and the other is my own attempt at recreating an Oskri coconut bar, but with a little less sugar. The coconut bar is a dehydrator item, whereas the energy bar can simply be created in the fridge.

Coconut Toasted Almond Bar:

3 cups unsweetened shredded coconut

1 cup of almonds

1/2-2/3 cup brown rice syrup

a pinch or two of sea salt

splash of vanilla (1/4-1/2 tsp)

Optional: raw cacao nibs

Put coconut, vanilla, salt and 1/2 cup of brown rice syrup in the food processor and pulse until starting to bind. If there is no sign of this, you may need to add a bit more brown rice syrup.

On the stove, in a dry cast iron skillet, gently toast the almonds a few minutes until they show some dark roasty spots. Add these to the coconut mixture (and nibs if you are using them) and pulse just enough to break them down somewhat still leaving some larger chunks.

Line the bottom of a 1/2 sheet pan with parchment and spread mixture on it. Top it with another layer of parchment and press down to finish spreading/smoothing mixture into one large rectangle.

Dehydrate at 115 for 6 hours. At this point you can cut them into bars and either eat them in their chewier state or put them back in the dehydrator for another 6 or so hours until they are good and firm. When fully dry this way, they should keep in an airtight container for at least a week at room temperature.

Oat Nut Energy Bar:

1 1/4 c rolled oats (or sprouted buckwheat)

1 c chopped toasted or sprouted nuts of choice--we like almonds, pecans, walnuts

3/4 c of coconut

1 1/2 c puffed, unsweetened cereal--millet is great here

1 c dried fruit of choice (dates, cranberries, chopped apples or pears, raisins or currants)

1 tsp cinnamon

3/4 c brown rice syrup

1/4 c nut or seed butter (almond is GREAT)

1 tsp vanilla extract

1/2 tsp sea salt

Grease an 8" square glass baking dish with coconut oil. In a bowl, mix dry ingredients. Over a low temp on stove, warm the sweetener with the nut butter until smooth and integrated. Turn off heat and add vanilla extract and salt. Mix into dry ingredients thoroughly. Press into glass pan using a piece of wax paper to get into corners without air pockets. Leave square of wax paper on top and chill in fridge for a couple of hours. Cut into squares. Will keep in fridge for a week.

Seaweed Crackers

2010-04-19T14:19:00.000-07:00

One of the things we really miss on our diet is crackers. There is an ever-growing array of gluten free crackers out there, but when you stop and look at the ingredients, they nearly always disappoint! If you have a dehydrator (and I can't say enough about the excalibur dehydrator for crackers, energy bars, fruit leather, drying seasonal bounty, etc.), here is a recipe that is simple and healthful. I have already adapted it several times and have found that it's a good base formula to alter as you like!

This is my latest favorite version:

1 c raw sunflower seeds soaked overnight

1/2 c flax seeds soaked in about 1/2 (or a little more) overnight

1 shallot

1/4 c cilantro leaves (washed)

2 Tbsp tamari

1/4 tsp toasted sesame oil (optional, leave out for raw)

a couple of pinches of sea salt*

a generous pinch of cayenne (or more if you like spicy)*

1/8 oz. Kombu ( a few pieces that are a couple inches each) soaked in water for 10 minutes until soft--save the water in case your cracker batter looks too dry & then add a bit at a time....

*Note: all flavors intensify with dehydrating, so if experimenting with new additions, consider this when tasting.

Set seeds to soak about 8-10 hours before making crackers. When ready, soak kombu in just enough water to cover for 10 minutes or until soft. Chop kombu to small pieces (processor will not break them down). Put all ingredients in food processor and blend until completely mixed and thick "batter" like. Spread onto teflex dehydrator sheet (with off-set spatula if you have one) and dry until it can be flipped on to mesh screen (this was overnight for me). Flip and let dry another hour or so, cut into desired shapes and continue to dry until completely crisp (usually another 5 hours or sometimes more). Enjoy!

Turmeric...and Nigella!

2010-04-07T11:19:00.000-07:00

I started out to write this post about turmeric. As I thought about which recipe I wanted to use to best highlight this powerful spice, I was a little side-tracked along the way. You see, I've been a bit obsessed with this dal recipe my Indian cooking pal Tim passed along to me not too long ago. The "panch phoron" that flavors it added new excitement and I believe what makes panch phoron special is a little-known seed called nigella. So in this post, I will highlight turmeric as well as nigella, and include a recipe that incorporates both into a delicious, comforting and healthful one dish meal.

Turmeric is something we are constantly trying to incorporate into our foods simply because it is a powerful anti-inflammatory. When you buy it fresh, it looks a lot like ginger's orange-y little sister. Some believe, however, that turmeric is more beneficial in its powdered form. Either way, there is a lot to be gained by throwing a bit into your pot of dal!

Turmeric is believed to be antibacterial, a liver detoxifier, an agent in preventing/slowing cancers, alzheimer's MS and depression.

Nigella (black seed, black onion, black caraway) shows up in the foods of many cultures. I recently made this dal for my sister when she was visiting and she reminded me that my mom used to buy Russian rye bread with these same black caraway seeds on top for us when we were kids. It just seems like a whole different spice when it was incorporated into the complex spice blend of panch phoron.

Nigella, like turmeric, has a long list of healing properties. Nigella, too, is thought to have anti inflammatory properties and aid in the prevention against some cancers. It is commonly used for cleansing the body, purifying the blood and strengthening the immune system. It is said to be "a cure for every disease except death" (Sahih Bukhari).

So all that said, here's a recipe, adapted from Julie Sahni's Vegetarian and Grain Cooking, that incorporates these two wonder spices as well as a host of other beneficial ingredients into one dish. Tim's version of this uses chicken or Turkey stock in lieu of water (a great way to get an added anti-inflammatory boost), but it you are vegetarian, simply use the water option. I tone the spices way down for our family, but I will put options down for this so you can work with your own heat palate.

Bengali Red Lentils with Spices

For cooking the dal:

1 1/2 c of red lentils

6 (I use 1) hot green chiles (serranos or jalapenos)

1/2 tsp turmeric

4 1/2 c chicken/turkey stock (or water)

1 1/2 tsp sea salt (to taste)

For flavoring the dal:

4 Tbsp coconut oil or ghee

1 c minced onion

1 Tbsp (or more) minced ginger

1 c chopped tomatoes (canned are fine, I use Muir Glenn fire roasted)

For the spice-perfume butter:

2 Tbsp ghee

1 Tbsp *panch phoron mix (see below)

4 bay leaves

4 red chili pods ( I cut back here, too, using a generous pinch of crushed red pepper)

2 tsp minced garlic

Pick clean, wash/strain the dal. Put in pot with water or broth, turmeric, green chiles and salt.

Bring to a boil, reduce to simmer and cook gently about 20-30 minutes until completely soft.

While lentils are cooking, heat coconut oil in pan over medium heat, add onions and gently fry stirring until golden brown (about 10 minutes). Add ginger and tomatoes and continue cooking/stirring until contents reduce to a thick pulp (about 8 minutes). Watch for sticking, burning. Blend this paste into dal, and let it continue to cook 10-15 minutes until the flavors are blended. Keep on low simmer while making chonk (spice-perfumed butter).

Measure out spices and place them next to stove in separate piles. Heat ghee in small pan over med/high heat. When hot, add panch phoron. When mustard seeds are spattering and cumin turns a little darker (about 15 sec) add bay leaves and chili pods. Continue frying until chile turns dark (15-20 seconds), turning and tossing. Turn off heat and add garlic. Let mixture fry for about 25 seconds until garlic looks golden. Pour contents into dal, mix well and serve.

Note: some like it blended before served for a smoother texture.

*Panch Phoron

Panch Phoron is a spice blend of equal parts: cumin seed, fennel seed, brown mustard seed, fenugreek seed, nigella seed

I simply use a tablespoon of each (though you could do a teaspoon to start), which will yield a total of 1/4 c of the spice mix and keep it in a jar in my spice drawer for up to 1 year. Most of these spices can be purchased at the coop in bulk (People's has many of them organic). Nigella can be ordered on line or purchased at Uwajimaya or an Indian grocery.

Thinking outside the LUNCH Box I: Chocolate Pudding!!

2010-03-11T16:06:00.000-08:00

This is the first of an ongoing series of posts that will address alternatives for kids lunches.

Most mornings we carpool to school with a friend. Typically, on the way to school, the two girls whip out their lunches, chatting and munching away on certain favorite foods. From the driver's seat, I get to hear their report each day of what's best and what's not. Usually the very best is consumed before we pull in to the school lot.

In the beginning of our diet change, it was challenging to be in close proximity to people eating " normal " foods. I could feel my daughter's pain when it was pizza day at school or we could smell yummy dumplings in the car. I had wanted our diet not to feel like a huge loss to her and so I was (and am) forever experimenting with new foods in hopes of helping her feel proud of how she eats. "The pudding", I'm happy to say, falls into that category.

I concocted the pudding in an effort to integrate blue-green algae into my daughter's diet. The first attempt was in little freezer fudge treats which I excitedly told her "even had blue-green algae in them". She took one look at them and walked away. What was I thinking??? But months later I returned to the project. This time I tried a nut based pudding, convinced that this, too, would not go over well. I now knew to keep the algae part a secret, and the chocolate did a good job of helping me with that task. Much to my surprise it was a hit! Not only did she like the pudding, but she began to beg for it daily. Because it is nut based and with very little date to sweeten, I feel okay with her having it fairly regularly.

So... not long after the pudding arrived on the scene, my daughter tried it out in the car pool. Following her friend's announcement about pizza triangles, she proudly pulled the chocolate pudding from her lunch, grandly introduced it, then quickly devoured it while her friend watched in amazement. Weeks went by like this until her friend said "that looks good", followed by "I wish I had pudding in my lunch", and then one day "could I try that pudding?" (which was met with silence) and lastly "Joanna, do you think you could tell my mom how to make that pudding"?

I reluctantly passed the recipe on to her mom. My concern was that she would not like it and then my daughter would hear about it. Luckily that was not the case. Her mom made it for her daughter and a friend and apparently they devoured the whole batch. Now when we get in the car to go to school, the two girls open their puddings in unison and snack away.

Chocolate Pudding:

This is another recipe that benefits from the use of a high speed blender. If you do not have one, make sure to soak the nuts for a good 8 hours, using pieces not whole nuts.

1/2 c soaked cashew pieces (raw, ideally organic)

1 Tbsp (or a bit more) coconut oil, warmed until liquified

1 Tbsp date paste (or a soaked date or 2)

1 tsp vanilla

2 Tbsp raw cocoa powder

2 Tbsp or so of Coconut water to thin (or date soak water or plain water)

1 Tbsp E3 live Blue green algae * (completely optional)

Put all ingredients in blender and puree until smooth and creamy. I pour it into 3 of the smallest jam jars (this way I know there's about 1 tsp of E3 live in each serving). Needless to say, without the algae, it's a delicious non dairy pudding. This will last several days in the refrigerator and can easily be doubled.

*Note: Blue Green Algae is one of the most nutrient dense foods in existence. It is thought to be an energizing food, as well as a mood stabilizer. It is highly absorbable, full of antioxidants and a powerful detoxifier. It is terrific for hair and skin and is harvested right here in Oregon!

Miso

2010-02-28T20:25:00.000-08:00

Today several of us got together for a miso making party. I am fascinated with the making of traditional foods, particularly the fermented varieties. But miso holds a special appeal for me as a ceramic artist as well. I love the feel of the process (skwooshing the soybeans and koji together), vigorously throwing balls of it into the crock to remove the air pockets, and I love the aesthetic (ceramic crock with newspaper lid, so simple and beautiful).

All in all it holds a lot more appeal than, say, making broth!

Miso is the epitome of slow food. It is simply soybeans, koji (fermented rice) and salt, with the salt acting as the sweating agent to aid in fermenting the beans. The liquid this creates is what we know as tamari (or what my daughter now calls bean sweat). Each month the crock is checked, tamari skimmed, and in ONE YEAR the miso should be ready for consumption!

Since the party, not surprisingly, I have a renewed interest in integrating miso into my foods. This is a great time of the year for cooking with miso, as it is an immune booster and helps cleanse the digestive system. Below I am posting two simple ways to eat more miso. It makes a great addition to soups, of course, but also works well as a condiment on vegetables and grains, a salad dressing, marinade or even a lively additon to peanut butter cookies. Miso is a good source of protein, vitamins and amino acids, and its abundance of natural enzymes makes it a great digestive tonic.

I have recently discovered dandelion miso. This is a very rich, dark miso made with dandelion roots, nettle and sea vegetables. Each variety of miso, and there are many, has its own personality.

Miso Soup

2-3 cups water

3" piece kombu

1 tsp bonito flakes (optional)

ginger-1/2" peeled and sliced thin

1 clove minced or grated garlic

3 stems cilantro washed and chopped (stems and all if clean)

2 or so clusters broccoli, cut in small chunks

1 or 2 scallions minced

3 shitake sliced

1/4 cup (or more) sliced spinach or kale

1 Tbsp Miso (try different varieties here: white is milder/sweeter, a good place to start, dandelion is bold if you like that)

Eden Hot Pepper Sesame oil

Avocado slices for garnish (and extra fat)

In a small pot, bring water to boil with kombu and bonito. Simmer gently for about 5-10 minutes until ingredients have integrated into the water a bit. This is a fast version, and unlike the traditional way, I don't bother to remove bonito. Remove kombu and set aside for another use.

Add all vegetables to broth and simmer about 5 minutes until soft. If using spinach, hold this out until after simmer time, adding it at end.

Turn off heat, let sit a few minutes with lid on and stir in Miso.

Drizzle with hot sesame oil and garnish with avocado if desired.

Miso Greens *

One bunch Kale or Collards, washed, stems removed and blanched

1 Tbsp coconut oil or ghee

1-3 tsp of white miso (or another variety if preferred)

Pickled burdock root ---a handful --optional but good

Red pepper flakes optional (if not using burdock)

To blanch collards, bring a medium pot of water to a boil and add washed greens. Push down into water with spatula to make sure they are all emersed. Let them sit for a couple of minutes until their color brightens a bit and they are just beginning to soften. The idea is not to boil/cook them a bunch, but just soften them. Drain and pour cold water over them to stop cooking process. (Note: this is a great technique if you have greens around that are a little "sad" ---but not over the hill. You can keep them in the refrigerator blanched and ready to go to add to whatever).

Warm coconut oil or ghee in a sautee pan. Add greens and sautee until moistened with oil and warm (if taken from fridge). Add burdock root if using, stirring just long enough to warm it up. Turn off heat and add miso, stirring to integrate.

*This basic recipe works well with many steamed vegetables. Baby Japanese turnips and their greens work really well if you steam them and mix your miso/ghee together on side before stirring into steamed veggies.

Cultured Cashew Cheese

2010-02-24T21:04:00.000-08:00

Plate by Lisa Orr

Last week, our family took a trip to L.A. to visit some friends. It is always a challenge to take our diet on the road, but L.A. worked well for us, with its unusual abundance of raw prepared foods and great produce. Andrea, our nutritionist extraordinaire, advised us to check out Erewhon. It did not disappoint! I felt like I'd stepped into a health food Disneyland! There was a huge selection of prepared foods designated raw and even SCD (specific carbohydrate diet). We created an elaborate picnic lunch within minutes.

I was dabbling with making cashew cheese last summer and felt it had potential, but was never completely satisfied with the results. I was avoiding using rejeuvelac (a fermentation agent made with water and wheat), and so the cheese lacked depth. I still hope to experiment with making rejeuvelac from non-glutinous grains, but I'm not quite there yet.

But at Erewhon, we picked up a local (Kriztina's Kitchen out of Culver City) soft cheese which had been cultured with probiotics and it was very tasty! It had the depth and tang that I'd been looking for and a crust of peppercorns that balanced out the natural sweetness of the cashews! As soon as I returned home I set out to recreate it. I'm really happy with the results so far, though I have my sights set on firming it up a bit. The following formula makes a great cheese spread or a soft cheese ball (see picture). It is terrific with crackers or vegetable sticks.

A note about making cheese from nuts. It is not imperative, but it really helps to have a high speed blender. I use a Vitamix and it whips the soaked nuts into a beautiful emulsified puree. A regular blender should work, but don't short cut the soak time or the cheese will "go nutty" (my daughter's phrase for nut puddings or cheeses that still have chunks in them). Also remember that this is an "aged cheese", so figure on a couple of days time from start to finish.

Pepper Crusted Cashew Cheese

3 c raw cashews soaked (in water) for 12-14 hours
4 capsules probiotics (I use biokult) disolved in 2/3 c warm water

1 1/2 tsp of sea salt
3 Tbsp finely chopped chives
1-2 cloves grated garlic
2 tsp nutritional yeast (omit for GAPS)
ground peppercorns (multicolored or plain black, about 3 Tbsp)

Soak cashews in water for 12-14 hours and rinse/drain. Put in blender with water/probiotic solution and blend until completely smooth.

Line a strainer with 2 layers of cheese cloth and set inside bowl. Scoop cheese mixture into lined strainer and use cover with edges of cheesecloth. Put a clean dishtowel over top of bowl.

Set in warm place (I put in oven with lightbulb on) for 14-16 hours. The amount of culturing time increases the "tang".

Mix in rest of ingredients, adjusting salt and garlic to taste. Put into crocks or form into ball (may have to set up in fridge a bit before doing this), and top with crushed peppercorns.

Stinging Nettles: Pesto & Soup

2010-02-14T07:27:00.000-08:00

I have to laugh because, new to this food blogging as I am, I had unthinkingly chosen a recipe for stinging nettles on Valentine's Day! What can you do? I am all wound up because this past weekend I was in Forest Park and noticed the nettles beginning to emerge. Though they are only a few inches tall, with an early spring this year in the Pacific Northwest, it won't be long! I love to forage for wild foods and first nettle sightings inspire that feeling of hope... a feeling of having made it through the depth of winter, with a whole new season of bounty ahead.

A couple of years ago I took a wonderful permaculture class with Connie Van Dyke of Tabor Tilth Farm. Connie is an inspiration, having taken a standard city lot and created her own sustainable food forest, rife with fruit trees, perennial veggies and medicinals like the stinging nettle. Because nettles are prickly and invasive, people generally don't want them around. But every year in early spring, those in the know come to pick from Connie's patch of nettles.

Each week of her class, Connie would share with us some taste of her world. It was during one of these classes that I fell in love with nettles. She had a few of us glove up and bring handfuls of them in from the garden. She then quick steamed them and whipped them up in the processor to create a wonderful pesto (see recipe below).

When it comes to undervalued free resources, it doesn't get much better than the nettle. The entire plant has extraordinary medicinal qualities. They are known to be powerful detoxifiers and believed to help ease arthritis and allergies. They are high in iron, calcium, magnesium, vitamins A,C, D, E & K, choline, serotonin and amino acids. Nettles are easy enough to find, but it's important to take them from soil you trust. When picking them, you should wear gloves and pick only the top few tender leaf sections (about 4-6 inches) of the plant. This should be done early in the spring season, before they've bolted up and flowered.

Nettles have a wonderful delicate flavor that shines in teas and soups. Due to this delicate flavor, they are also easy to hide in a dish if you are trying to slip extra iron or nutrients into foods (pretty much anywhere you would use spinach, for instance, as in pasta sauces or frittatas). They can also be purchased dried (great for teas) or fresh from People's Coop or Portland's downtown farmers market in the spring and the fall.

It is ideal to pick nettles as close to cooking time as possible. For both of these recipes you will want to wear gloves when you prep them (stripping leaves from woody stems and rinsing).

Stinging Nettle Soup

3 Tbsp ghee or olive oil

2 Leeks, clean white sections sliced thin

1 quart chicken stock

8 oz fresh nettles

1 small bouquet garni (bundle of fresh herbs tied with kitchen twine: bay, thyme, parsley)

salt & pepper

nutmeg

optional: creme fraiche if eating dairy

Wearing gloves, strip nettle leaves from stems and rinse. Gently sautee leeks in ghee or olive oil. Add chicken stock and bring to a boil. Add nettle leaves and bouquet garni, simmering until nettles are very soft. Remove herb bouquet and puree soup in blender. Add salt, pepper and a pich of nutmeg to taste. Serve warm (with option swirl of creme fraiche).

Tabor Tilth Nettle Pesto

*All amounts are approximations as this is a thrown together dish

8 oz fresh nettle leaves (stripped from stems with gloves on & rinsed)

1/4 c feta cheese

1 - 2 cloves garlic (err on the lite side in order not to overpower nettles)

1/4 c walnuts

2 or more Tbsp olive oil

salt to taste

Place washed nettle leaves in pot to steam until very soft.

Toss in food processor with rest of ingredients and puree until fairly smooth and pesto-like texture. Serve on crusty bread, with pasta, or anywhere you would use pesto.

Decadent Chocolate Brownies...that happen to be gluten free....

2010-02-09T09:40:00.000-08:00

Some kind and daring friends invited us for dinner a couple of weeks ago, and I offered to bring dessert. When I'm in the mood, I love the challenge of finding something that's gluten free and dairy free that will be enjoyed by those who are not dietarily challenged. These brownies are another adaptation from Elana's Pantry, a site that has put the nutrition back in gluten free cooking! Though they are not on the GAPS diet, I do like that the almond and chia base helps the body manage the sugar a bit more than a standard brownie.

These are intensely chocolatey and dense, and you would never know they are made from almonds. The chia allows you to undercook them a bit without having to worry about the egg factor, so if you like them gooey, go for it! These are pretty pricey brownies. For us they are a special treat and a little goes a long way. When I make them, I freeze them to have on hand if there's a birthday party or school celebration where my daughter cannot eat the treats.

Chocolate Brownies

1 16 oz jar almond butter

4 Tbsp chia seed soaked in 1 cup water for 30 minutes

1 c agave (or less)**

1 Tbsp vanilla

1/2 cup cocoa powder

1/2 tsp sea salt

1 tsp baking soda

1 c chopped chocolate (recipe calls for 73%, we use 100% ghiradelli* for cf/sf)-chocolate can be chopped to your liking--we usually leave it fairly chunky

Blend all ingredients except chocolate together until smooth. Fold in chopped chocolate. Bake in greased (I use coconut oil for this) 9 x 13 pyrex dish at 325 for 35-40 minutes.

*there is a disclaimer on the bar that says there may be traces of dairy

**Non agave option: 3/4 + cup dates soaked in 1/2 cup of warm water and pureed

Slow Cooked Chicken Stock, A Miracle Food

2010-02-08T11:51:00.000-08:00

One of my favorite meals growing up was my mom's chicken gizzard soup. If I remember correctly, it consisted of chicken stock with kidneys and hearts, along with a few vegetables and some rice. We loved it as kids. It wasn't healing food, it was just dinner! These days my mom says she can't even get the gizzards where she lives. Meat comes so prepped up, that some of the most curative elements are completely removed.

There is good reason why homemade stock is considered a curative food. It is a highly digestible form of calcium, magnesium, glucosamine and chondroiton and is instrumental in healing the digestive tract and immune system. The ultimate GAPS breakfast is a bowl of bone broth topped with naturally fermented kraut. Soothes the gut while slipping in the probiotics!

Chicken stock is the unsung hero of so much good food. Many of us don't have the time or desire to make our own stock but you must trust me here, homemade stock is a completely different beast than the stuff you get at the store. It takes some effort, but once you have it on hand it takes very little to make a quick, delicious supper. The longer the bones are boiled, particularly if an acid is added before boiling, the more gelatin and minerals released to your final broth. Broth of this sort is gelatinous looking when cooled, but will return to its liquid state when warmed again (note that this is NOT the case when you open a can or carton of broth).

There are many formulas for making bone broth. Though I admire some of the fancier ones that require boiling whole organic chickens, I simply find that unrealistic. I agree whole heartedly that using the best quality chickens you can afford is important for a number of reasons. But I love that chicken broth can be the art of making something beautiful out of practically nothing!

When I make broth, I make a LOT of broth and freeze it. I use left over bones from roasting chickens (I keep them in the freezer) and then supplement with necks, backs and FEET when possible. These throw away parts, particularly the feet, are filled with gelatin. Necks and backs can often be ordered from your local meat department. Feet are a little harder to find. I usually get them at our local farmer's market or order them straight from the farms (Abundant Life). They are plentiful at the Asian markets, but I would be wary of factory farm issues (feed, antibiotics, hormones, etc). Lastly, I should mention that in Portland, Salt Fire & Time sells slow cooked broth that you can buy to take home, if you want the benefits of true bone broth without the trouble.

Chicken Stock Formula:

*Note: this is a recipe that takes a very long simmer time. Consider making on a weekend day or at a time when you are around for the day.

I use what appears to be a 3 gallon stockpot (but we use a LOT of stock). This is not an exact formula, so adapt it so that works for you. If you are using a pot half that size, you may want to scale the entire recipe down to half, etc.

Carcasses of 2-3 roast chickens or a turkey

3 pounds chicken necks & backs--skin/fat pulled off (one or the other or both)

8 or so Chicken feet

2 gallons of water or to cover w/space at top for boiling

Optional: a few legs or pieces w/meat on the bones

3 carrots (skin on washed)

1 onion (skin on if clean, peeled if not, cut in 1/4s)

3 Stalks celery or a couple chunks of celery root

2 or 3 bay leaves

12 or so peppercorns, NO SALT (salt can be added to soups and dishes as needed later)

several sprigs fresh thyme

half a bunch of parsley (added in last hour to help impart minerals).

2 T apple cider vinegar

Straight edge pint mason jars (no shoulders), ladle and a fine strainer

Pull as much skin and fat as you can from necks and backs. Put all parts into pot and cover with water. Add the cider vinegar and let it sit for half an hour if possible. This will help leach out more of the goodness from the bones.

Put all chicken parts and meat in stockpot and cover with water. Add a tablespoon or 2 of cider vinegar (optional, but helps leach the minerals from the bone) and let sit a half hour. Bring pot to boil and add your chopped up veggies, bayleaf, peppercorns and thyme. Return to boil, skimming any foam if possible. Reduce heat so that pot is at bare simmer (just a few bubbles coming up, but not too active of a simmer). Often bones from roasted chickens will create a cloudy broth, and this is one step towards avoiding that (straining through cheesecloth is another, if desired). Keep stockpot on bare simmer, lid on fully, for IDEALLY 12 hours (6 is a good minimum if this is not possible, more than 12 is great). In the last hour or so, add your parsley.

There are a couple of ways you can do this. You can cook your stock all day, cool for an hour or two and put the whole pot in your refrigerator with lid ajar, or you can complete the whole task in one day. There is no denying this is a project. That's why I like to do a big batch and then not do it again for a while.

At end of cooking time, turn heat off and let cook with lid off for an hour or so. At this point, I use a ladle and a small strainer and strain broth into STRAIGHT (no shoulders) pint mason jars, leaving 1/2 inch headspace for expansion. I have had great luck with the straight jars not cracking. I even plunge them, frozen, into hot water for fast thawing. If you are going to go to this level of healthful cooking, it's worth considering not freezing your "liquid gold" in plastic, as convenient as it is. I then let the jars cool overnight in the fridge before labeling and freezing. This usually makes 15-20 pints of stock.

Favorite Healing Soup:

(serves 2)

1 Tbsp coconut oil

1Tbsp grated ginger

1 pint homemade chicken stock

2 -3 generous handfuls of greens (kale or collard or mix of two)

6-12 cilantro stalks, rinsed and torn in half (leave stems if healthy)

2 chicken thighs

brown rice leftover (optional but good if eating grains)

sea salt

red pepper flakes

Warm coconut oil over medium heat. Add ginger and stir until just fragrant. Add chicken stock and salt and bring to boil. Add thighs. Simmer until thighs are just cooked (cut up in pot if desired). Add kale and cilantro and continue to cook until greens are wilted. Stir in rice if using and let warm up. Serve (with optional red pepper flakes).

Note: for people on the gaps diet, this is a great breakfast soup, leaving out the grains.

Dates

2010-02-05T12:38:00.000-08:00

Plate by Lisa Neimeth

This post will be short (and most definitely sweet)! The GAPS diet allows two options from the sweetner family, honey and dates. Dr Campbell-McBride even suggests that honey not be used for baking, but rather fruit. There are certainly some areas where this is easier than others, but I have found that having date paste and date water (2 homemade products) on hand can increase that versatility.

Though I find dates glycemically challenging if not used sparingly, they add a wonderful sweetness to foods and are rich in vitamins and minerals (vitamin A and Magnesium, and Phosphorous, to name a few). Apparently there are 400 different varieties of nature's sweetest fruit. That leaves me about 398 varieties left to try! I so enjoy a good, soft medjool date that it really never occurred to me to experiment with other options. I get our dates from Azure Standard, our regional bulk buying group, and they are the most succulent and best priced dates I have come across!

There are so many uses for dates. Ground with nuts, they make an excellent raw pie crust, rolled in coconut they make a fast snack, stuffed and baked, paired with cured meats or tart cheeses, chopped and added to breakfast porridge or granolas...... YUM. But by making a date paste, you have 2 versatile mediums on hand for all kinds of cooking, the paste and the water (see below). The paste works particularly well for cookies and baked goods, and the water can be added to waffle batter, pancake mixes, smoothies and blender drinks for a wonderful hint of sweetness.

Date Paste:

1 c medjool dates
1/2- 1 cup boiling (could adapt temperature for Raw version)

Pit dates and put the halves in a 2 cup (roughly) glass container. A pyrex measuring cup works well here. Add boiling water to the top of the date level. Gently press down on dates to submerge. Leave for 1/2 hour or so until dates are well soaked and soft. Using a fork, remove dates from cup (reserving water) and put in food processor. Process to a fine paste, adding water in small amounts only if necessary. Store in jar in fridge (keeps well for weeks). Pour reserved water into another jar, also storing in fridge for future use.

Omega 3 Banana Crackers

*Note: dehydrator is used for this, though could try in oven on lowest setting, occasionally turning off, to keep atmosphere 'warm to the touch'.

1 1/4 c pitted dates

4 bananas

3 cups walnuts

1 1/2 cups dried, unsweetened shredded coconut

1/4 c flax meal

Put all ingredients in food processor and process until chunks are small and everything is well combined (you might pre-chop dates it they aren't soft). Spread on non-stick dehydrator sheet and dehydrate at 105 for 12 hours, flip and then dry for another 12.

Note: I usually cut them up (rectangles, squares, whatever you like) about 1/2 way through drying process. Can freeze if needed. Recipe easily doubles.

Edible Detoxifiers

2010-02-03T11:09:00.000-08:00

Drawing by Kim Murton

Last night I went to my monthly SPD parent support group meeting, a free discussion group offered through Advanced Pediatric Therapies here in Portland. Our family had the good fortune to work with APT's Lynette Burke when my daughter was in preschool, and the change was profound . Years later, with many of the issues receding to the backdrop, I continue to participate in what is a regular conversation between dedicated parents of children living with SPD. We share information about education, supplements, food and therapies that have provided us with hope, all the time feeling a bit like we are blazing new trails. Often I feel disillusioned by how it is that our culture has completely dropped the ball on these children, and at the same time, how western medicine fails to provide this rapidly growing population with the answers we need.

Last night we touched briefly on the topic of toxins. One parent suggested that toxins are an unavoidable constant in all our lives, therefore detox should be an ongoing consideration.

More than once recently I have come across information that suggested that there may be a genetic component to one's ability to detoxify (or in the case of some of our kids, an inability to do so). Certainly there are foods that can aid in detoxification and foods that get in the way of this very process. This, at least, is something we have some control over.

I went home too wound up to sleep, and read about diet and detoxification. This morning, the Oregonian featured an article about flame retardants and their link to infertility and thyroid problems. It mentioned that 97% of Americans have detectable levels of substances in their blood.

Sooooooooo....... where to begin?

Along with the regular recipe below, I thought I'd create a random (and somewhat over-simplified) list of foods that can help detoxify us on a regular basis.

Fruits & Vegetables-(phytonutrients that boost detox pathways)

Broccoli (apparently the sprouted version is best, if you have access to)

Greens (Kale, Collards, Dandelion, Cabbage, etc., you knew it was coming!)

Cilantro, Parsley

Garlic

Artichokes

Avocado

Celery

Nettles

Oregano, turmeric

Burdock root

Citrus peel, Oranges, Vitamin C

Pomegranate

Healthy Fats (lubricates the intestinal wall to move toxins out)

Hemp, flax & fish oil

Avocado

Coconut oil

Other

Cocoa (and I'm pretty sure they mean the non-twix variety)
Green tea
Seaweed
Blue Green Algae (I love this stuff)
WATER!!!!!!!

Simple Guacamole:
3 medium sized avocados, just ripe
1-2 cloves garlic (depending on your taste), grated or finely chopped
1/2 lime juiced
1/2 tsp roasted and ground cumin (this can be done very quickly in cast iron pan)
1/8 tsp sea salt
2 Tbsp chopped cilantro

Peel avocados and cut in rough chunks. Put in bowl with rest of ingredients. Using a fork and knife, cut/chop (rather than mash) until rough chunky texture and ingredients integrated.
For children unfamiliar with the flavors of cilantro and garlic, you might tone it down a bit. Putting guacamole inside nori rolls or burrito like foods is a great way to slip it in without drawing a great deal of attention to it.

Krispy Kale

2010-01-29T19:33:00.001-08:00

Tonight my daughter's neighbor friend was over playing and when my daughter asked if she could stay for dinner, I started to laugh. The menu for the night was millet burgers and krispy kale. Not your typical kid fare. This is a big problem for us these days. Only the brave stick around for the meals. It warmed my heart that my daughter, too, started cracking up. She was confident enough in our atypical food ways to bring the menu forward, and her friend was brave enough to give it a try. I am happy to report that her friend ate several pieces of kale voluntarily.

So in their honor, I post a recipe for krispy kale. When you can't eat chips or popcorn, it can really fit the bill for a crunchy snack. It may not be as nutritious as eating kale raw or steamed, but once you taste it, it might help you figure out what to do with that kale that's been sitting around in your fridge unused. Some call it disappearing kale, hopefully you'll see why.

Basic Krispy Kale:

1 bunch of kale rinsed and dried in advance (to avoid added moisture), stems removed & sliced

Olive oil

Sea Salt (go lightly here as they will shrink down)

Preheat oven to 250.

Remove stems from kale and bundle up in bunches. Chop with knife into thin sections or tear with hands so pieces are all a couple inches max.

Toss with about 1 T olive oil (keep it to a minimum so chips don't come out greasy), massaging it in to integrate. Sprinkle with sea salt.

Lay flat on baking sheet without overlapping. Bake for 12 minutes, stir or flip to make sure they are baking evenly and put back in for another 12 minutes or more to make sure they are all light and krispy.

There are many options for altering this recipe. Here are a few:

Nutritional yeast, lemon, cider vinegar, tahini, etc.

It is also an option to do this in the dehydrator under 115 for a raw version. Note that it is helpful, if doing this, to put a screen both above and below kale to hold it down.

Eat a Nut!!!

2010-01-24T13:40:00.001-08:00

I just got back from picking up my order from the 'nut guy'. Jokes aside, if you live in Portland, Our Community Pantry is a bulk nut buying club where you can order quality nuts, seeds, and other raw food staples at good prices. Email orders are picked up from a friendly fellow on the porch of his southeast bungalow every other week.

In transitioning to the GAPS diet, we rely pretty heavily on the nut. Not only do nuts make a great quick food source (of which we have few in our house), but they can be used to make delicious flours, milks, and cheeses.

Most nuts are nutritional powerhouses. They are filled with healthy fats and loaded with vitamins and minerals. The Almond tops the list for its health benefits as well as its delicious adaptability. It makes a great snack, milk or flour. It is high in protein and fiber, healthy fats and antioxidants and is a great source for stabilizing blood sugar.

I soak and dehydrate our almonds before eating or cooking with them. This helps remove the "enzyme inhibitors" in their skin which, in turn, releases more nutrients and makes the nut more digestible. After soaking raw almonds (and they must be raw for this), you can split them open and see the little sprout awakening inside (see photo below)! This sprouting process enlivens the enzymes inside and increases the nuts vitamin contents. If you dry them afterwards (there are options for this with a standard oven if you don't have a dehydrator), they have a wonderful light, crunchy quality.

If you don't have a dehydrator, you can still soak your almonds and use them for cheeses, milks, pates, etc. Though it may seem daunting at first, there is not a great deal of time that goes into this process, it's simply a matter of planning ahead. Often I will put nuts out to soak the night before and then rinse them in the morning. If I'm not ready to use them, I simply put rinsed nuts in a covered container in the refrigerator and rinse them daily until I'm ready to use. (Note: it's best to plan on using them within a couple of days).

Below there is a basic formula for soaking/sprouting almonds as well as 2 simple drink recipes that do not require the drying steps. If you have never had homemade nut milks, it is worth trying. This is a whole different thing than store bought and minus the sugars and additives.

Soaking Almonds:

Place organic raw almonds in a bowl (glass works well for this). Rinse and cover with at least 2 times the amount of water as almonds (1 c almonds / 2 c water is a good amount to start). Optional: sprinkle with sea salt. Let sit 6-12 hours (I simply put them to soak before bed and rinse in morning). Rinse WELL. If you have a dehydrator, dry them on 115 for about 48 hours or until crispy. Otherwise, store in refrigerator or proceed with one of the following formulas.

Almond Milk:

1 c raw almonds

3 cups water

Option: vanilla bean, coconut water, etc. This can be adapted to whatever flavors you like.

Soak almonds overnight (or for 6-12 hours) in double the amount of water. Rinse in morning and add to blender with 3 cups water. If using vanilla or substituting coconut water, add to blender now. Blend until completely liquefied/smooth. Pour through "nut bag" or strainer lined with several layers damp cheesecloth. (I use one of those little organic cotton drawstring produce bags that you can buy at places like Whole Foods). Gently squeeze through bag or strainer until liquid has all passed through and only pulp is left in bag/strainer.

This is ready to use as plain almond milk. Nut pulp can be used for baking (add to waffles, pancakes, cookies, etc or freeze until ready to use).

Live Horchata:

If you've never had horchata, you are in for a treat! This is an adaptation of Rick Bayless' Horchata recipe from the cookbook Authentic Mexican. I guess technically it's not raw, but by sprouting the almonds, it had a living quality that earns the above name. When I originally adapted this, I used agave instead of sugar. With the controversy continuing around agave, I am trying to avoid it as much as possible, so I now have both agave and honey listed as options for this recipe.

*Note: like almond milk, this drink needs a bit of advanced planning

6T Brown Rice (long grain works well)

6 oz raw almonds

1 cinnamon stick (about 1" pc)

3 two inch strips of lime zest (colored rind only, about 3/4 " wide)

1/2-2/3 c agave OR 4 (or more to taste) Tablespoons raw honey

*8 hours in advance:

Pulverize rice in a coffee grinder. Put in bowl with lime zest & cinnamon with 2 1/4 c warm water. Place almonds in second bowl covered with 2 x water. After 8 hours, drain almonds and rinse and put in blender with rice/water/lime/cinn mixture. Blend about 4 minutes, until it no longer feels gritty. Add 2 more cups of water and blend a bit more.

Pour through nutbag or fine screen strainer w/3 layers of damp cheesecloth, pressing out all liquid. At this point you can add your sweetner and another 2 cups of water. Chill and enjoy as is or on ice. Yield: between a quart & half gallon.

ceramic plate by Hoyman-Browe Studio

Teff

2010-01-21T14:11:00.000-08:00

This is somewhat of an addendum to the last post about morning grains. This week we removed corn from our diet (a more common allergen which seemed to be overtly rearing its ugly head) and replaced it, where appropriate, with teff.

Teff is an ancient Ethiopian grass which is sold as a tiny seed or flour. It is very high in iron and has ample amounts of fiber, high quality protein and calcium. There are both brown and white varieties on the market. I have found the brown variety as both seed and flour at our local coop. It has a wonderful flavor that lends itself to the additions of spices and butters for breakfast. Azure Standard, for those with access to the buying group, carries The Teff Company's products, both brown and white, as flour and seed. Though I have yet to find organic teff, this particular brand is, at least, grown in Idaho.

The following formula makes enough porridge for about 3 people.

Warming Teff Porridge

1 c dry teff grains (not flour)

3 c boiling water

1/2 tsp salt

1 tsp coconut oil (or butter)

1 cinnamon stick

Any of the following for serving: honey, maple syrup, nut milk, ground nuts, etc.

Total cooking time: about 30 minutes

Yield: 3 cups

Using a heavy dutch oven or sauce pan, toast teff gently over medium heat, stirring or shaking frequently, until it begins to pop (about 6 minutes). Add boiling water slowly, stir in salt, cinnamon stick and oil. Bring back to gentle simmer, cover and cook (stirring occasionally to break up lumps), 15-20 minutes. If mixture is too thin, remove lid and reduce. If it is too thick, add more boiling water to desired thickness.

Morning Grains

2010-01-10T15:08:00.000-08:00

It has been nearly a year since we started our "diet change". Often, when I look back, I think about the interesting ways in which the changes have occurred. The first really notable one was when we completely removed all highly refined carbohydrates from our diet (ie, white flour, table sugar, white rice, etc.). Though we had to endure a bit of a detox, within a short time I noticed my daughter's new openess to foods. Not so much a radical change, but more of a subtle shift, a new willingness to try things that might have been turned down in the past.

An example of this would be breakfast grains. Though these were a regular part the Waldorf preschool and Kindergarten meal rotation, somehow by the grades they fell from our menu almost entirely. Recently we started back to millet (aka "gnome porridge") and it was a hit.

Millet is a good place to start if you are new to these grains. Naturally sweet and a little nutty, it makes a nice morning porridge.

Millet, Amaranth and Quinoa are gluten-free and are often tolerated, in moderation, by people with digestive disorders. Check out their nutritional profile. They are truly impressive in terms of their protein, vitamin and mineral contents!

Preparation for Morning Grains:

Grain of choice (or combination of all 3)

Water amount according to below chart

Cinnamon stick

1 tsp coconut oil

Salt

1 piece of Kombu**

Honey or sweetener of choice

Using below chart, cook grains in boiling water with a cinnamon stick, a teaspoon or so of coconut oil, a pinch of sea salt and a piece of Kombu. If you are cooking quinoa, remember to rinse it first. Bring the water to boil (w/additions of salt, kombu, cinn, oil) before adding grains. Simmer for time listed (approximation). Note: to help with the digestibility of grains, you can presoak them overnight (12 hours or so) in water with a couple tablespoons of lemon juice or other acid (apple cider vinegar, whey, etc). Simply rinse and proceed with recipe.

Grain Cooking Guidelines:

Millet 1 C dry grains (6) 2 1/4 c water 4 c yield cook: 15-20 minutes

Quinoa 1 C dry (3) 2 c water 3 c yield cook: 15-20 min

Amaranth 1 C dry (3) 1 3/4 c water 2 c yield cook: 20 minutes

Water cooking amounts in parentheses represent a more wet breakfast porridge. Amount that follows would be for more of a side dish.

Most additions above are suggestions. Serve with Honey, syrup, compote, nut milks, as you desire. We simply eat it with honey and sometimes a sprinkle of ground almonds.

**A note about Kombu:

Kombu is a dried seaweed that can be purchased at health food stores or on line ( "Maine Coast" is a reliable brand). If cooked gently, it will infuse the grains with its powerful vitamins, minerals, and detoxifying properties, but not add a notable flavor. It will sit on top and can be pulled out with the cinnamon before serving (a sneaky way to get more seaweed into your family's diet).

An Ode to the Salmon

2010-01-05T11:25:00.000-08:00

Happy New Year!

This post is a little out of season, but in the new year it represents both gratitude and good health, with a continued resolution to eat wild salmon every week!

On the occasion that our family has a great piece of Pacific Northwest Salmon for dinner, I always feel a sense of gratitude. Gratitude that we live in such an abundant corner of the world, that we are neighbors with a wonderful fisherman and, of course, gratitude for the fish whose life was sacrificed!

No need to wax on about the health benefits of wild Salmon.....

Here is a picture of ONE of the Cohos my neighbor brought back from a fishing run this past fall. With it I will add one of my favorite ways of serving salmon (kid approved!). Enjoy.

Here's to an abundant and healthful 2010!

Green Tea Poached Salmon with Greens

4 heaping tsp of loose green tea or 4 green tea bags

2 C boiling water

4 cloves garlic, minced
2 Tbsp freshly grated ginger

2 Tbsp tamari (wheat free if gluten intolerant)
1 tsp toasted sesame oil

1 tsp arrowroot powder stirred into 2 tsp of water

2 Tbsp olive oil, divided (or ghee/coconut oil)

2 half pound salmon steaks or a one pound fillet
1 bunch of spinach, beet greens or greens of choice

1 Tbsp black sesame seeds

Place tea in glass container and cover w/2 cups of water and steep for 4 minutes. Remove tea, add garlic, ginger, tamari and sesame oil to tea, set aside.

In a large skillet, heat 1 Tbsp of olive oil (we use ghee here as high heat substitute) on med/high heat. Add salmon and sear for 1-2 minutes, flesh side down, until lightly browned. Turn salmon over and add tea mixture to skillet. Bring to a boil, reduce heat, cover and poach 7-10 minutes (should be opaque and flaky).

While salmon is poaching, heat remaining oil (or ghee or coconut oil) over medium heat. Add washed greens, tossing to coat with oil until wilted sufficiently (a couple of minutes for spinach, a bit longer for other greens).

Divide greens between 2 plates and top with salmon. Bring poaching liquid to a boil and add arrowroot mixture. Simmer, stirring, until thickened (about a minute). Drizzle over salmon and greens and sprinkle with sesame seeds.

This dish goes well with basmati rice.

Note:

Vital Choice Seafood is a terrific company that sources their wild seafood with care and integrity. They have delicious canned wild salmon and sardines. They offer cans small enough for a lunch box which are also great for a quick bite of salmon or a little filling for a sushi roll. A great way to make sure you're getting your salmon quota when it's out of season in the markets.

Chia Breakfast

2009-12-03T21:02:00.000-08:00

We're still experimenting with omitting eggs from our diet right now, but it looks like they may be getting the boot for some time. Of course I'm not thrilled about that (I had grown particularly fond of picking through the different colors of Champoeg eggs at Peoples), but first order of business is cracking down on the tummy troubles.

Dropping such a nutritionally perfect food is tough. In fact I was a bit dumbfounded over what to serve for breakfast that did not involve eggs, sugar, gluten or dairy. But in the midst of my own personal disillusionment I unknowingly made a new friend, Chia.

Chia is a little weird, there's no way around it! Most of us know it as the seed you grow on "Chia Pets" (see above image). But calling it an egg substitute doesn't really seem fair. Chia (the Aztec word for strength) has many qualities that help to elevate it beyond "substitute" status.

It is packed with protein, calcium and omega 3's and in its gelatinous form slows the body's conversion of carbohydrates into sugar.

Chia can be used in smoothies, puddings, and cereals as is or added to baked goods after soaking in water to a gelatinous egg-like mass.

Below I will offer two of the ways we've enjoyed chia.

Cocoa Nib Scones (adapted from The Gluten-Free Almond Flour Cookbook)

2 1/2 c blanched almond flour (Bob's Red Mill is fine)

1/2 tsp sea salt

1/2 tsp of baking soda

1/3 c of oil of choice (I use 1/2 melted ghee, 1/2 melted coconut oil)

1/4 c of honey or agave

1 tsp vanilla extract

2 T chia soaked in 1/2 c water for 30 minutes (stir and shake to avoid clumping)

A generous handful of Cocoa nibs (raw organic-bulk item from coop)

It is best to soak chia the night before in a jar so it's ready to go when you are, but if not simply get it started ahead of mixing.

Preheat oven to 350.

Line baking sheets with parchment or silpats.

In a large bowl, combine dry ingredients. Melt oils and mix with sweetener, add to dry followed by chia mixture. Stir in nibs. Mix all ingredients to combine.

Form mounds with scant 1/4 cup onto cookie sheets and bake about 15 minutes.

Chia Cereal

This is great for travel or camping. It is nearly raw, though our family uses boiling water with it. There is lots of room for adapting this to your liking!

3/4 cup chia seeds

1/2 c oats, sprouted buckwheat, quinoa flakes---cereal of choice--we use buckwheat

1 c chopped dates

1/2 c chopped walnuts (or nut of choice--toasted hazlenuts are a great substitute!)

1/2 cup shredded coconut

1/4 c pepitas

1 tsp cinnamon (or half cinn half cardamom)

1/8 tsp sea salt

Combine these ingredients and keep in jar in fridge. To make a bowl of cereal, combine 1/4 c of this mixture with 1/3 c hot water or warm liquid of choice (almond milk, etc). Cover and let sit a few minutes before eating.

Other options that have worked well:

Add a bit of fruit zest to cereal or put a vanilla bean in jar to infuse.

Note: you can purchase chia at health food stores, usually in the bulk section. Expect to pay as much as $10/pound, but a little goes a long way. With the rebirth of the chia pet industry, it is probably worth purchasing chia from a source you trust.

Dal: It's all about the chonk

2009-11-06T12:26:00.000-08:00

Indian food can be as curative as it is complex and delicious. Here in the Northwest it is the perfect panacea for cold, wet weather. By the time the butternut and kabocha first hit the market in fall, the cravings set in. Fortunately, squash happens to be a great way to round out a dish of dal.

What makes dal so different than your typical pumpkin-ginger soup however, is the chonk. This is the tempering spice mix that is added at the very end. The frying of the spices, whether it be dry or in oil, intensifies and integrates their flavors.

Spices commonly found in Indian cooking often hold curative properties. Turmeric is known to be an anti-inflammatory (great for gut healing) and blood purifier, asafoetida and ginger together help in digesting proteins, and recently scientists have made claims that asafoetida may be helpful in the battle against swine flu!

There are so many ways to concoct a dal, this being just one version. Masoor (the little red-orange lentils) cooks up quickly and is relatively easy to find (often organic) at groceries and coops. Here is a simple, somewhat typical formula which can be adjusted to your liking.

Masoor Dal with Yam or Squash

1 cup masoor dal, rinsed

4 c water (or more added later depending on preference)

1 large yam cubed or a couple handfuls of cubed raw squash (butternut works well here)

1/2 tsp turmeric

Chonk:

1 Tbsp Ghee (oil can be used, but ghee* is a healthier choice for high heat)

1 Tbsp minced garlic

2 Tbsp chopped shallots

6-8 fresh or frozen curry leaves* (optional, but good)

2-3 dried red chiles (small thin ones)

1 tsp ground coriander

1 tsp sea salt

1 cup coconut milk (canned is fine)

Rinse dal thoroughly and drain. Put in medium pot with water, turmeric, and cubed squash or yam and bring to low boil. Reduce to low simmer and cook 20 minutes (check to make sure that squash/yam is just soft).

Heat a heavy skillet on med-high temperature with ghee. Add shallots, garlic and stir-fry for 2 minutes Add curry leaves, chiles, coriander, and stir-fry for another 2 minutes. Add coconut milk and salt and let it simmer for 5 minutes to blend spices. Add this chonk to dal mixture.

Serve hot.

*Curry leaves (different than what is used to make curry powder), can be purchased at asian markets.

*Ghee is clarified butter. This, too can be found in Indian markets or some grocery/gourmet shops.

Stocking the Larder: Pot Roast

2009-10-16T16:47:00.000-07:00

It seems like everything I make these days takes time, LOTS of time. Unless I'm talking to a food freak, I'm not inclined to reveal the truths involved in the kind of cooking I do. I am living a early 20th century lifestyle in the 21st century! There's the research, the "hunting", the stocking of the larder, and of course the cooking. Fall is upon us, the season of bounty, so this is an exciting (albeit frenzied) time.

This week I spent lots of time locating grass fed and pastured meats to store away for this winters stocks and stews. I'm still not ready for the big "animal share" commitment, so I've been sampling from local purveyors.
A highlight was my first go-round with a buying club from Afton Field Farm. Afton Field is a Corvallis area farm that has worked closely with Joel Salatin (of Polyface farm/Omnivore's Dilemma fame) to create a sustainable and healthy environment for their animals. They have buying clubs around the region, where you can email your order directly to the farm and then pick it up at someone's house in town. (See above link).

Slow cooked (pastured) meat is one of the foods that seems to hold exponential healing power for my daughter and her tender digestive system. It is also a way that I can slip extra healthy fats into her food. I used to think of steaks and grilled foods when I thought of eating meat, but that has changed. The ritual and complexity of a slowly braised and sauteed dish is incomparable.

A 3 # piece of bone-in chuck was used for this recipe from Full Moon Feast:

Pot Roast

1-2 Tbsp of Tallow or Lard or other fat
1 pc beef chuck (grass fed bone-in if possible) (3# or more)
1/2-1 onion
2-3 stalks celery, diced
1 teaspoon of sea salt
Lots of freshly ground pepper
1 bouquet garni (I used parsley, rosemary, thyme tied together with kitchen string)
1-4 c beef stock (homemade is ideal)
1/4 c red wine (optional, but good)
Potatoes, turnips, parsnips, rutabaga and/or carrots, cut into larger chunks (I used baby red potatoes, turnips, parsnip & carrot, but non-starchy vegs only if following GAPS diet)
salt and pepper to taste

1) Heat a Tbsp of fat in a heavy bottomed pot that is deep enough to fit the roast w/the lid covering the pot (ghee can be used if you don't have lard and are keeping it casein free).

Have flame on medium or med-high heat.
2) When the fat is hot, put the roast in the fat and brown on all sides, turning it in the pan as needed.
3) When the roast is browned, transfer it to a cutting board and add the onion to the fat. (If there isn't enough fat in the pan, add a little more).
4) When the onion begins to turn translucent, add the celery. After a minute or two, add the carrots and sprinkle generously with salt and pepper.
5) When the vegetables have all sauteed for a few minutes, add the roast to the pot again, add the bouquet garni, then add enough beef stock, water and or wine so that the roast is about 3/4 way submerged in the liquid. Bring to boil and reduce heat to bare simmer. Cover the pot and allow to simmer 3 hours.
6)Once or twice during the simmering period, turn pot roast over.
7) Transfer the pot roast to a cutting board, take out bouquet garni and discard.
8)Puree the remaining misture until smooth (though I sometimes leave veg bits whole, too). Return roast to pot along with starchy vegetables, such as potatoes, turnips, parsnips, rutabaga, carrots (GAPS would skip this step). Quantity depends on room in pot and how many you want cooked! Simmer until these vegs are just tender.

Serving options: this is great with sauerkraut. Also good served over polenta. We get several meals out of this for our family, so I try and serve it a slightly different way each time.

Nutritional Note: True grass fed beef is high in omega 3's, CLA (conjugated linoleic acid), vitamins (B 12!) and various minerals : http://www.eatwild.com/healthbenefits.htm

For information on fats as brain food: http://www.fi.edu/learn/brain/fats.html#fatsbuild