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November 15, 2012

Arugula Salad with Fennel and Orange

Arugula Salad with Fennel and OrangeFennel and orange combine with apple cider vinegar to make this delicious arugula salad. I use toasted nuts for depth of flavor.

Serves:  4

Prep time:  15 minutes

Cook time:  5 minutes

Ingredients

  • 3 oranges
  • 1 lemon (juiced)
  • 1 tablespoon raw apple cider vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon sea salt
  • 1 fennel bulb (thinly sliced)
  • 16 mushrooms (thinly sliced)
  • 1 red onion (thinly sliced)
  • 6oz arugula or spinach
  • 1/2 cup pecans or other nuts, crumbled and toasted

Directions

Supreme 2 oranges. Juice the other one and mix with lemon juice, vinegar, olive oil and sea salt.

Mix fennel, mushrooms, onion and spinach in a large bowl. Toss with vinaigrette. Put arugula salad on individual serving plates and top with nuts.

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Filed Under: RECIPES, SALADS Tagged: , , ,
November 14, 2012

Homemade Sauerkraut

Homemade SauerkrautHomemade sauerkraut is a traditional fermented food that can aid digestion. It’s surprisingly easy to make at home.

You can experiment with the flavor by adding in other vegetables like onions, herbs and peppers.

Serves:  30

Prep time:  30 minutes

Source:  Peter Berley

Ingredients

  • 5lb green cabbage
  • 3 tablespoons sea salt
  • 2 tablespoons caraway seeds
  • 1 tablespoon juniper berries

Directions

Fill a 1-gallon ceramic pickle crock or bowl with boiling water.

Remove the tough outer leaves of the cabbage then cut it into quarters. Cut away and discard the core. Slice the wedges of cabbage crosswise into very thin shreds with a mandoline.

In a large bowl, toss the shredded cabbage with the salt and caraway seeds.

Pack the mixture into the crock or bowl and cover with a clean plastic bag. Place a heavy weight (such as a couple of bricks or a large jar filled with water on top of a plate) on top of the plastic and let the cabbage ferment at room temperature (68-78 degrees) for 10 days. The cabbage must ALWAYS stay submerged in the brine that forms. Watch the kraut carefully and skim off any scum that forms. The kraut is ready when it no longer tastes salty but has a pleasing sour taste.

Transfer the sauerkraut to a clean glass container, cover, and store in the refrigerator for up to 6 months.

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Filed Under: FERMENTED FOODS, FOOD AND NUTRITION, OTHER VEGETABLES, RECIPES Tagged: , , , , , ,
November 13, 2012

Coconut Flour Bread

Coconut Flour BreadYou can use this grain-free coconut flour bread recipe as an alternative for snacks, breakfast or sandwiches for those on a Paleo, keto or grain-free diet.

NOTE: Because this bread is dense, it may not rise as high as shown in the example in the picture.

Serves:  12

Prep time:  10 minutes

Cook time:  40 minutes

Source:  Annmarie Cantrell

Ingredients

  • 6 pasture-raised eggs
  • 2 tablespoons raw, local honey
  • 1/2 cup ghee, pastured butter or coconut oil (if you want a dairy-free version, use either ghee or coconut oil)
  • 1/2 teaspoon sea salt
  • 3/4 cups sifted coconut flour (sift first, then measure)
  • 1 teaspoon baking powder

Directions

Preheat the oven to 350F. Grease a small (9″ x 5″ x 3″) loaf pan.

Blend together eggs, ghee, honey and salt.

Combine coconut flour with baking powder and mix with liquid ingredients until there are no lumps.

Pour into greased loaf pan and bake for 40 minutes.

Remove from pan and cool on rack.

Serve with ghee, nut butter, or use in sandwiches.

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Filed Under: BREADY FOODS, RECIPES, SNACKS Tagged: , ,
November 12, 2012

Chicken Charmoula

Chicken CharmoulaI love this Moroccan-inspired chicken charmoula! Its light, tangy flavor is a tasty way to get some extra greens into your diet.

You can use it for more than just chicken by using it for  lamb, beef and tempeh.

Serves:  4

Prep time:  15 minutes

Cook time:  15 minutes

Source: Peter Berley

Ingredients

  • 1/3 cup lemon juice (freshly squeezed)
  • 1/2 cup fresh flat-leaf parsley
  • 1/2 cup fresh cilantro
  • 4 cloves garlic
  • 2-1/2 teaspoons sea salt
  • 2 teaspoons ground cumin seeds (preferably toasted and freshly ground)
  • 1 teaspoon coriander seeds (preferably toasted and freshly ground)
  • 1 teaspoon sweet paprika
  • 1 teaspoon turmeric
  • 1/8 teaspoon cayenne pepper
  • 1/2 cup extra-virgin olive oil
  • 1lb pasture-raised chicken (cubed)

Directions

Place all ingredients except for chicken into a food processor or blender. Blend until smooth. Pour into a coverable container.

Place chicken into charmoula mixture; mix well. Marinate 2 hours or overnight.

Cook in large skillet until chicken is done, 10-15 minutes.

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Filed Under: MEATS, RECIPES Tagged: , , ,
November 12, 2012

Coconut Macaroons

Coconut MacaroonsThese egg-free coconut macaroons are a treat for those on the GAPS, SCD, Paleo, grain-free, dairy-free and/or gluten-free diets.

Serves:  24

Prep time:  5 minutes

Cook time:  25 minutes

Ingredients

  • 1 cup coconut cream
  • 2 cups shredded, unsweetened coconut
  • 3/4 cups raw, local honey
  • 1-1/4 teaspoon vanilla extract
  • 1/2 teaspoon almond extract
  • 1/2 teaspoon fine sea salt

Directions

Blend all ingredients in a food processor or blender. Drop coconut macaroons by rounded spoonfuls onto a lined or greased baking sheet.

Bake for 20-25 minutes in a 300F oven or dehydrate at 118F for 24 hours.

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Filed Under: DESSERTS, RECIPES Tagged: , , ,
November 11, 2012

Almond Puffs

Almond PuffsCardamom lends a pleasant surprise to these GAPS/SCD-legal almond puffs; they’re also suitable for those on a gluten-free, Paleo or grain-free diet.

Serves:  25

Prep time:  15 minutes

Cook time:  30 minutes

Source:  Recipes for the Specific Carbohydrate Diet

Ingredients

  • 12 pasture-raised eggs (divided)
  • 1 cup raw, local honey
  • 1/4 cup hot, boiling, filtered water
  • 3 cups almond flour
  • 1/8 teaspoon cardamom powder
  • 1/8 teaspoon vanilla extract
  • 1/4 teaspoon sea salt

Directions

Preheat the oven to 300F. Butter a 9″ x 13″ baking dish.

Take 6 of the eggs and separate the egg whites from the yolks. Set the yolks aside. Beat the egg whites until stiff, about 10 minutes. Set aside.

Mix together the honey and hot water to create a diluted syrup. Add the 6 remaining eggs, 6 reserved yolks, cardamom powder, vanilla and almond flour to the syrup. Stir to combine. Slowly fold in the stiffly beaten egg whites.

Transfer the mixture to the buttered baking dish and bake for 20-30 minutes, or until golden. The consistency of the baked dish should be fluffy and light.

Cool and cut into squares.

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Filed Under: DESSERTS, RECIPES Tagged: , , ,
November 11, 2012

Provencal Fish Stew

Provencal Fish StewI love the orange, saffron and fennel in this Provencal fish stew! The stew is light, making it perfect for hot summer days.

Serves:  6

Prep time:  15 minutes

Cook time:  25 minutes

Source:  Peter Berley

Ingredients

  • 3 tablespoons ghee
  • 1 medium onion (roughly chopped)
  • 2 large leeks (roughly chopped)
  • 1 large celery stalk (chopped)
  • 3 large fennel bulbs (thinly sliced)
  • 5 cloves garlic (chopped)
  • 2 large strips orange peel
  • 28oz plum tomatoes (roughly chopped)
  • pinch red pepper flakes
  • 1/2 teaspoon saffron strands
  • 2 sprigs fresh thyme
  • 2 large bay leaves
  • 6 cups Fish Fumet
  • 3lb fillet of any soft, mild, flat fish (cod, halibut, bass, etc.)

Directions

Saute’ the onion, leeks, celery, fennel and garlic in 2 Tbsp of ghee over medium-low heat for 10 minutes. Sweat; don’t brown.

Add the orange peel, tomato, red pepper flakes, saffron, thyme, bay leaves and Fish Fumet. Boil gently for 10 minutes.

Add the fish and simmer 3-4 minutes, until cooked through. Carefully lift the fish and vegetables to a warm serving bowl; keep warm.

Boil the broth with remaining 1 tablespoon ghee until flavorful and concentrated.

Serve the soup topped with fish.

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Filed Under: FISH, RECIPES, SOUPS Tagged: , , ,
November 11, 2012

Homemade Coconut Milk

Homemade Coconut MilkThis is a GAPS, SCD and Paleo-friendly recipe for homemade coconut milk because it doesn’t contain guar gum as a thickener.

Be sure to save the shreds for making macaroons (you can always freeze them).

Skip the endocrine-disrupting and gut-harming chemicals found in canned coconut milk and make your own homemade coconut milk!

Serves:  2

Prep time:  2 minutes

Cook time:  15 minutes

Ingredients

  • 1 cup unsweetened, shredded coconut
  • 1 cup hot, boiling, filtered water

Directions

Pour water over coconut; let sit for 15 minutes.

Blend in a blender. Strain through a cheesecloth.

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Filed Under: BEVERAGES, RECIPES Tagged: , , , , ,
November 11, 2012

Guacamole

GuacamoleGuacamole is a nutritional boost for any diet: Body Ecology Diet, GAPS, SCD, Paleo, gluten-free, dairy-free, vegan and vegetarian.

Serves:  8

Prep time:  10 minutes

Ingredients

  • 4 medium ripe avocados (peeled and pitted)
  • 1 large red onion (small dice)
  • 1 medium tomato (diced)
  • 4 cloves garlic (minced)
  • 1 bunch fresh cilantro (minced)
  • 1 medium lime (juiced)
  • sea salt (to taste)
  • 1 medium jalapeno pepper (minced) (optional)

Directions

Mash avocados. Add in the onion, tomato, garlic, jalapeno, cilantro and lime juice; mix well. Add sea salt to the guacamole to taste.

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Filed Under: APPETIZERS, RECIPES, SAUCES, SIDE DISHES, SNACKS Tagged: , , , ,
November 11, 2012

Tuscan Navy Beans

Tuscan Navy BeansI usually double or triple this Tuscan navy beans recipe, and many times I add at least one diced onion.

Fresh lemon zest and juice give these beans a refreshing flavor.

Serves:  4

Prep time:  5 minutes

Cook time:  1 hour

Ingredients

  • 1 cup dried navy beans (soaked overnight, drained and rinsed)
  • 2 square piece kombu (kelp)
  • 1/4 cup ghee, coconut oil or animal fat
  • 3 cloves garlic (peeled and smashed)
  • 1 leaf bay leaves
  • 8 leaves fresh sage (minced)
  • 4 cups water or homemade stock
  • 1 teaspoon sea salt
  • 1 teaspoon lemon juice (freshly zested and squeezed)
  • freshly ground black pepper (to taste)

Directions

Place the beans, oil, garlic, bay leaf and sage in a medium pot. Add 4 cups water, cover and bring to a boil. Lower the heat and simmer, partially covered, for 10 minutes. Skim off any foam. Continue cooking for 50 minutes, or until the beans are tender. Check from time to time to make sure there is still some water in the pot and add more if necessary.

Add 1 teaspoon sea salt, let sit for 10 minutes, then smash some of the beans against the sides of the pot. Stir in the lemon juice and sprinkle with a generous amount of black pepper. Taste and add more salt if necessary.

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Filed Under: BEANS & LEGUMES, RECIPES Tagged: , , , ,
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