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November 26, 2012

Savory Millet Polenta Two ways

Savory Millet Polenta Two waysThis millet polenta is my favorite way to eat millet. It tastes very much like corn without the high levels of inflammatory omega-6’s.

Serves: 6

Prep time: 10 minutes

Cook time: 1 hours, 20 minutes

Source:  Natural Gourmet Institute

Ingredients

  • 1 cup sweet potato (peeled and chopped, 1/4)
  • 2 tablespoons ghee or coconut oil
  • 1 small onion (finely chopped)
  • 4 cloves garlic (minced)
  • 2 sprigs fresh thyme (stems removed)
  • 1 bay leaf
  • 4 cups water or homemade vegetable broth or chicken broth
  • 1 cup millet (soaked overnight, drained and rinsed)
  • 1 teaspoon sea salt
  • 1/2 cup arrowroot (for pan-frying only)
  • 1 bunch fresh flat-leaf parsley (minced)

Directions

In a heavy 2- to 3-quart saucepan, melt ghee or oil over medium heat. Add sweet potato and onion, and saute’ for 5 minutes, stirring frequently with a wooden spoon to prevent browning. Add garlic, thyme and bay leaf, and saute’ for 3-4 more minutes.

Add water or stock, millet and salt, and bring to a boil. Reduce heat to low, cover and cook for 45-50 minutes. Stir vigorously several times during the course of cooking to help release soft starch in millet and to prevent sticking. Remove millet from heat when it turns soft and creamy. Set aside to rest, covered, for 5 minutes. Discard bay leaf.

Lightly oil a 6- to 8-cup capacity baking dish. Pour polenta into baking dish, smooth stop with a moistened spatula. Set polenta aside to cool to room temperature, then refrigerate, uncovered, until fully set, about 30 minutes.

Cut into shapes (triangles, squares, etc.) for further cooking.

Pan-Fried

Heat oil at a depth of 1/4″ in a wide heavy saute’ pan over medium heat. Dredge polenta in arrowroot; tap well to remove excess coating. When oil shimmers, add sliced polenta and fry until golden and crisp. Flip to crisp other side. Drain on paper and serve hot.

Baked

Heat the oven to 350F. Brush a cookie sheet with oil and place polenta on top. Allow some space between pieces and brush lightly with oil. Bake 30 minutes or until golden brown.

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Filed Under: GRAINS, RECIPES Tagged: , , , ,
November 25, 2012

Kim Chee

Kim CheeKim chee is a traditional Korean spicy fermented cabbage dish. Fermented foods are a great way to restore your gut health.

Serves: 32

Prep time: 20 minutes

Source:  Peter Berley

Ingredients

  • 1 cup apples (peeled and grated)
  • 5lb nappa cabbage
  • 2 cups carrots (grated)
  • 2 bunches scallions (thinly sliced)
  • 1lb daikon radish (thinly sliced)
  • 4 tablespoons sea salt
  • 2 cloves garlic (peeled and left whole)
  • 1/2 cup ginger (finely chopped)
  • 1 medium onion (chopped coarsely)
  • 1-2 tablespoon fish sauce (optional)
  • 1 cup dried Korean red pepper flakes or any dried or fresh chilis

Directions

Quarter the cabbages lengthwise and remove their cores. Slice crosswise into 1/2 inch strips. Transfer the cabbage to a bowl along with the grated apple, carrot, scallion and radish. Ad the salt and crush with your hands. Leave the vegetables aside to soften and release their juices, 15-20 minutes.

While the vegetables soften, make the spice blend: combine the garlic, ginger, onion and fish sauce if using in a blender or food processor and blend to form a puree.

Combine the spice blend with the vegetables; stir in the chilis.

Pack the kim chee into pickling crocks or a PickleMeister and ferment at room temperature for 5-7 days. Refrigerate for up to 6 months.

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Filed Under: FERMENTED FOODS, FERMENTED FOODS, FOOD AND NUTRITION, HEALTH TOPICS, RECIPES Tagged: , , , , , , , ,
November 24, 2012

Paleo Rosemary Crackers

Paleo Rosemary CrackersMake big batches of these Paleo rosemary crackers because they’re delicious! They’re also GAPS/SCD-legal, dairy-free and gluten-free.

Serves: 6

Prep time: 10 minutes

Cook time: 15 minutes

Ingredients

  • 1-3/4 cup almond flour
  • 1/2 teaspoon sea salt
  • 2 tablespoons fresh rosemary (minced)
  • 1 tablespoon ghee or coconut oil
  • 1 pasture-raised eggs

Directions

Preheat oven to 350 degrees.

Whisk dry ingredients together in a large bowl.

In a medium bowl, whisk together oil and egg. Stir wet ingredients into almond flour mixture until thoroughly combined.

Roll the dough into a ball and press between 2 sheets of parchment paper to 1/8″ thickness.

Remove top piece of parchment paper, and transfer rolled-out dough onto a baking sheet.

Cut dough into 2-inch squares. Bake for 12-15 minutes, until lightly golden.

Let crackers cool for 30 minutes, then serve.

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Filed Under: APPETIZERS, BREADY FOODS, RECIPES, SNACKS Tagged: , , , , , , ,
November 23, 2012

Grain-Free Blueberry Muffins

[gmc_recipe 1679]

Filed Under: BREAKFASTS, RECIPES, SNACKS Tagged: , , , , , ,
November 21, 2012

Green Bean Casserole Redux

Green Bean Casserole ReduxThis green bean casserole is a healthy, vegetable-laden version of the traditional Thanksgiving dish.

Instead of using canned mushroom soup, you’ll use a puree of mushrooms, garlic, cauliflower, parsnips and nutritional yeast.

Slowly caramelized onions substitute for traditional canned Durkee onions to add a flavorful and healthy twist.

Serves:  12

Prep time:  1 hour

Cook time:  30 minutes

Ingredients

  • 2 medium yellow onion (thinly sliced)
  • 1 tablespoon ghee, butter or coconut oil (if you want a dairy-free version, use either ghee or coconut oil)
  • 2 cups parsnips (sliced)
  • 1 head cauliflower (stem removed; quartered)
  • 10oz mushrooms (sliced)
  • 5 cloves garlic (peeled and minced)
  • 1/4 cup nutritional yeast
  • 1-1/2 cup filtered water
  • 1-1/2 teaspoon sea salt
  • 1lb fresh green beans

Directions

Preheat oven to 350F.

Melt coconut oil, butter or ghee in a large skillet and add sliced onions. Saute over medium-low heat for about 45 minutes, stirring occasionally until caramelized. Use a splash of water, as needed, to prevent sticking. Once the onions are tender and golden in color, remove from heat and set aside.

Meanwhile, steam the parsnips and cauliflower. Fit a large steamer basket into a saucepan, and fill with one inch of water. Add parsnips and cauliflower, and bring the water to boil over high heat. Cover and reduce the heat to low, steaming for 10 minutes or until tender. Set aside.

Steam green beans for 6-8 minutes, until bright green and crunchy. Transfer to a 9×13 baking dish.

Saute mushrooms and garlic in the same pan that you caramelized the onions in. Melt some more coconut oil, butter or ghee, and saute the garlic for about 3 minutes, then add the mushrooms. Cook for 6 more minutes.

Spread half of the mushroom mixture into the baking dish of green beans, and pour the other half into the blender.

Add water, sea salt, nutritional yeast, parsnips and cauliflower to the blender. Blend until smooth and creamy. It’s OK if it tastes a little salty.

Pour blender sauce over the green beans and mushrooms in the glass baking dish, and stir to coat well.

Smooth with a spatula and top with the caramelized onions.

Bake uncovered for about 30 minutes, until bubbly.

When you’re ready to bake, preheat your oven to 350F and bake uncovered for about 30 minutes, until bubbly. Serve warm and enjoy!

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Filed Under: BEANS & LEGUMES, OTHER VEGETABLES, RECIPES Tagged: , , , , ,
November 20, 2012

Mashed Fauxtatoes: GAPS, SCD and Paleo

Mashed FauxtatoesThese GAPS, SCD and Paleo legal mashed fauxtatoes taste just like smooth and creamy mashed potatoes, but they’re made with cauliflower instead.

Grains and starches such as those from potatoes can feed pathogens in the gastrointestinal tract, leading to gut pain, inflammation and bloating.

Serves: 4

Prep time: 5 minutes

Cook time: 15 minutes

Ingredients

  • 1 head cauliflower
  • 1/4 cup ghee or coconut oil
  • 1/4 teaspoon sea salt
  • 1/4 Teaspoon garlic sea salt

Directions

Steam cauliflower until tender in steamer basket. In food processor or blender, blend all ingredients until smooth. Transfer to serving bowl. Serve immediately.

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Filed Under: OTHER VEGETABLES, RECIPES Tagged: , , , , ,
November 19, 2012

Paleo Ketchup

Paleo KetchupThis homemade Paleo ketchup is also legal for both the GAPS and SCD diets. It uses honey instead of sugar, plus it’s homemade!

Serves: 16

Cook time: 45 minutes

Ingredients

  • 1-3 tablespoon white or apple cider vinegar
  • 2 cups tomato juice
  • raw, local honey (to taste)
  • bay leaf (optional)
  • sea salt (to taste)
  • freshly ground black pepper (to taste)

Directions

Mix all the ingredients except the honey and simmer on the stove until thick, stirring often to prevent sticking. When almost the desired thickness, add honey to taste and complete cooking.

Ladle the Paleo ketchup into sterilized jars and seal immediately or place in small containers and freeze.

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Filed Under: RECIPES, SAUCES Tagged: , , , , ,
November 18, 2012

Lemon Date Balls

Lemon Date BallsThese tasty lemon date balls are a great snack or dessert and are GAPS, SCD and Paleo-legal.

To make them friendly for places with nut-allergic children, substitute sesame seeds for the walnuts.

I recommend soaking nuts and seeds overnight to remove the digestion-inhibitory effects of phytic acid. Drain, rinse, drain again, then dehydrate until crunchy.

Serves:  16

Prep time:  10 minutes

Allergy:  Tree nuts

Ingredients

  • 1 cup walnuts (soaked overnight, dehydrated and chopped)
  • 1 cup pitted dates (chopped)
  • 3/4 cups white sesame seeds
  • 2 lemons (zested and juiced)
  • 1/2 cup unsweetened, shredded coconut flakes

Directions

Process all ingredients (except for optional coconut flakes) in a blender or food processor, or you can mix by hand for a more rustic version.

Wet your hands and foll mixture into balls. If desired, roll balls in coconut flakes.

Store in refrigerator or freezer.

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Filed Under: DESSERTS, RECIPES, SNACKS Tagged: , , , , ,
November 17, 2012

Paleo Fruit Pudding

Paleo Fruit PuddingThis Paleo fruit pudding is loaded with healthy fats and antioxidants.  You won’t believe it’s dairy-free, it’s so creamy.

This pudding is GAPS and SCD legal as well. If you use frozen fruit, it’s like ice cream when freshly made!

Serves: 4

Prep time: 5 minutes

Ingredients

  • 2 ripe avocados
  • 10oz frozen fruit (or 2 cups fresh fruit)
  • 1/4 cup raw, local honey
  • pinch sea salt

Directions

Scoop out avocado pulp, and put it and the other ingredients into a blender. Process until smooth. You might need a Vitamix or other powerful blender.

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November 16, 2012

Dairy-Free Creamed Kale

Dairy-Free Creamed KaleCreamy cashews coupled with nutritional yeast are delicious substitutions for dairy in this dairy-free creamed kale recipe.

Serves: 12

Prep time: 10 minutes

Cook time: 15 minutes

Allergy: Tree nuts

Ingredients

  • 1 bunch kale (finely chopped)
  • 2-3 tablespoons ghee or coconut oil
  • 1 medium onion (small dice)
  • 4 cloves garlic (minced)
  • 1/2 cup raw cashews (soaked overnight, rinsed and drained)
  • 2 cups water or homemade chicken broth or vegetable broth
  • 1 tablespoon lemon juice (freshly squeezed)
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon Herbamare
  • 1 small lemon (zested)

Directions

Heat a large skillet over medium heat. Add the oil, then the onions and garlic. Saute’ for about 5 minutes or until soft. Add them to a blender along with all other ingredients except for the kale. Blend until smooth and creamy.

Place the sauce and chopped kale back into the skillet and simmer for 10-15 minutes, or until kale has softened and sauce has thickened. Taste dairy-free creamed kale and season with sea salt and pepper.

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Filed Under: LEAFY GREENS, RECIPES Tagged: , , , , ,
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