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November 11, 2012

Grain-Free Pancakes

Grain-Free PancakesGrain-free pancakes that are made with hazelnut flour are delicious and filling!

There is a lot of protein in them due to the amount of eggs and nuts, making them a great choice for diabetics, too.

These grain-free pancakes are GAPS, SCD and Paleo legal.

Serves:   6

Prep time:  5 minutes

Cook time:  20 minutes

Ingredients

  • 2 cups nut flour, such as almond flour
  • 1/2 cup hazelnut flour
  • 8 pasture-raised eggs
  • 4 tablespoons raw, local honey
  • 2 teaspoons vanilla extract
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon baking soda
  • ghee or coconut oil (for frying)

Directions

Mix all ingredients together. Ladle into a frying pan at medium-low heat coated with ghee or coconut oil. Cook until bubbles appear, then flip and cook these grain-free pancakes for a tiny bit more.

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

Easy French Lentils

Easy French LentilsFrench lentils are a great staple to keep on hand.

They’re easier to cook than other legumes (other than peas) because they don’t require soaking ahead of time.

I often use lentils and other legumes in place of grains because, if prepared properly, they’re often easier to digest and contain a sizable amount of protein.

Serves:   4

Prep time:  10 minutes

Cook time:   30 minutes

Ingredients

  • 1 teaspoon ghee or coconut oil
  • 1 medium onion (small dice)
  • 2 medium carrots (diced)
  • 2 medium celery stalks (diced)
  • 2 or more cloves garlic (minced)
  • 2 bay leaves
  • 1 cup French lentils (small greenish/black)
  • 2-1/2 cups water or homemade stock
  • 2 tablespoons fresh parsley (minced)
  • 1/2 teaspoon sea salt

Directions

Melt ghee or oil in a medium skillet; saute’ onion, carrots, celery and garlic.

In a medium pot, bring water or stock to a boil, then add bay leaves and French lentils.

Cover, lower the flame and simmer French lentils for about 25 minutes or until done. Drain excess water and stir in sauteed vegetables. Season with sea salt. Garnish with fresh parsley.

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Filed Under: BEANS & LEGUMES, MEATS, RECIPES Tagged: , , , ,
November 11, 2012

Fish Fumet

Fish FumetUse this fish fumet broth as the base for Provencal Fish Stew or as a light broth on its own.

Lemon and orange zest combine for a light, refreshing flavor.

Serves:  8

Prep time:  10 minutes

Cook time:  30 minutes

Source:  Peter Berley

Ingredients

  • 2lb fresh fish bones and frames (heads and tails broken up)
  • 2 cups dry white wine
  • 2/3 cups carrots (thinly sliced)
  • 2/3 cups celery stalks (thinly sliced)
  • 2/3 cups onion (thinly sliced)
  • 1/2 teaspoon black peppercorns
  • 2 wide strips lemon or orange zest (without any white pith)
  • 1 sprig fresh thyme
  • 1 sprig fresh parsley
  • 2 quarts filtered water
  • 3/4 teaspoons sea salt

Directions

Rinse the bones in cold water. Remove the gills if using a head; most blood resides there and will cloud stock.

Pour the wine into a saucepan and bring to a boil; reduce the heat and simmer for about 30 seconds.

Add the fish parts, vegetables and peppercorns. Pour in the cold water and bring to a gentle boil. Skim the foam, then add zest and herbs. Simmer for 25-30 minutes.

Strain fish fumet, season with salt and cool before refrigerating.

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November 11, 2012

Creamy Dairy-Free Broccoli Soup

Creamy Dairy-Free Broccoli SoupThis dairy-free broccoli soup is creamy without using dairy, but you wouldn’t even know it.

It’s super-fast and easy to make and a great way to add veggies!

Serves:  4

Prep time:  5 minutes

Cook time:  15 minutes

Ingredients

  • 1 tablespoon coconut oil
  • 1 medium onion (large dice)
  • 2 cloves garlic (peeled and minced)
  • 2 heads broccoli, including stems (chopped)
  • 5 cups homemade vegetable broth
  • 1-1/2 teaspoon sea salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 tablespoon fresh chives (minced)

Directions

In a soup pot, saute onion in fat. Add garlic, chopped broccoli and stems, broth and sea salt. Bring to a boil. Cover and reduce heat to medium for 10-15 minutes.

Remove vegetables with a slotted spoon. Let cool to room temperature. Puree in a food processor. Add pureed vegetables back to soup.

Alternatively, you can use a stick blender to blend vegetables directly in the pot.

Season this dairy-free broccoli soup with with salt and freshly ground pepper; garnish with minced chives.

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November 11, 2012

Paleo Butternut Squash Muffins

Paleo Butternut Squash MuffinsTry these Paleo butternut squash muffins for breakfast or a snack!

They’re a great way to sneak some vegetables into your diet and are also GAPS/SCD-legal.

Serves:  16

Prep time:  30 minutes

Cook time:  20 minutes

Ingredients

  • 1-1/2lb butternut squash (peeled, scooped out and cubed)
  • 1/4 cup ghee or coconut oil
  • 3/4 cups raw, local honey
  • 2 medium pasture-raised eggs
  • 1 cup almond flour
  • 1 cup hazelnuts, ground
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon (I prefer Ceylon cinnamon)
  • 1/2 teaspoon freshly grated nutmeg
  • 1/2 teaspoon ginger powder
  • 1/2 teaspoon clove powder

Directions

Preheat the oven to 325F. Steam the butternut squash until soft, about 20 minutes. Puree’ in a blender or food processor. Measure out 1-1/2 c. pureed squash; reserve the rest for another recipe.

Use extra ghee or coconut oil to grease muffin tins.

Add ghee, honey, eggs and 1-1/2 c. squash to the blender and mix. Add the rest of the ingredients until thoroughly mixed.

Spoon the batter into the muffin tins. Bake until a toothpick inserted into the center of a Paleo butternut squash muffin comes out clean, about 20 minutes.

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Filed Under: BREAKFASTS, RECIPES, SNACKS Tagged: , , ,
November 11, 2012

Dairy-Free Cole Slaw

Dairy-Free Cole SlawThis dairy-free cole slaw recipe is full off healthy omega-3’s and omega-9’s from flax oil and walnut oil.

Try it at your next barbecue.

Ingredients

  • 3 cups red cabbage (sliced thin)
  • 3 cups green cabbage (sliced thin)
  • 1/2 medium red onion (minced)
  • 1-1/2 medium carrot (grated)
  • 1 medium celery rib (small dice)
  • 2 small shallots (minced)
  • 3/4 teaspoons sea salt
  • 1-1/2 cup walnuts (chopped coarsely)
  • 1/3 cup walnut oil
  • 2 tablespoons flax oil
  • 1 large lemon (zested and squeezed)
  • 2 tablespoons raw, local honey
  • 2 teaspoons mellow miso
  • 1/2 teaspoon umeboshi vinegar

Directions

Mix in a large bowl: red and green cabbages, onion, carrot, celery and sea salt. Gently mix the salt into the vegetables with your hands until a small amount of water appears on your hands.

Place a large plate on top of the salad, and put a weight on top. Press the salad for 30-40 minutes. You will see more liquid pooling at bottom of bowl from the pressure.

Pour the walnut and flax oil into a blender. Add the shallots, umeboshi vinegar, lemon juice, miso and honey. Blend well until creamy.

Remove weight from salad; pour off excess water. Pour the dressing over the dairy-free cole slaw while mixing well. Let marinate for 20 minutes.

Toss in the walnuts. Serve.

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Filed Under: APPETIZERS, OTHER VEGETABLES, RECIPES, SIDE DISHES Tagged: , , , , ,
November 11, 2012

Chicken Andouille Gumbo

Chicken Andouille GumboThis chicken andouille gumbo is my most-requested recipe from family and friends because it is the real deal.

Good gumbo takes a long time to make, especially the roux.  If you don’t spend the time on the roux, it’s not gumbo, it’s stew.

I’ve adjusted this recipe to make it dairy-free and gluten-free; nobody ever noticed.

The flavors meld as it ages. Tastes better if you cook it, freeze for a few days and then reheat before you eat it.

Serves:  16

Prep time:  20 minutes

Cook time:  3-1/2 hours

Source:  Jane Jablonowski/Barbara Radosti family recipe

Ingredients

  • 3-1/2lb whole chicken
  • 1/2lb andouille sausage (cut into small pieces)
  • 2 tablespoons duck fat or ghee
  • 3lb okra (sliced)
  • 1 large yellow onion (diced)
  • 1 large bell pepper (diced)
  • 5 cloves garlic (minced)
  • 3 large celery stalks (diced)
  • 1 bunch scallions (chopped)
  • 1 teaspoon thyme
  • 1 teaspoon rosemary
  • 1 teaspoon basil
  • 5 medium bay leaves
  • 1 teaspoon poultry seasoning
  • 2 teaspoons sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon cayenne pepper
  • 1/2 cup duck fat or ghee
  • 1/2 cup sorghum flour

Directions

Melt 2 Tbsp ghee in bottom of a large heavy pot to coat. Cook okra until not slimy, 30-45 minutes. Can add 1-2 tsp white vinegar to cut sliminess.

Remove okra to a bowl, scrape bottom.

Brown sausage in the same pot; you’ll need to clean out the sticky okra first.

To make roux, put ghee and flour into a large pot. Cook at low to medium heat. Stir continuously until dark, nutty brown, not black, 20-30 minutes.

Saute’ onion, bell pepper, garlic, celery and green onions in roux for 30 minutes over low heat, covered. Stir frequently. Remove to a bowl.

Return okra and sausage to the pot.

Add thyme, rosemary, basil, bay leaves, salt, peppers and poultry seasoning – BAM!

Clean chicken and add to pot. Add water to cover chicken. Cover. Cook until chicken starts falling apart, about an hour and a half.

Remove chicken; let cool and debone. Return meat and drippings to pot.

Simmer for about an hour. Taste and adjust seasoning, if necessary.
Happy, happy, happy!

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November 11, 2012

Coconut Lemongrass Butternut Squash Soup

Coconut Lemongrass Butternut Squash SoupThis hearty, creamy coconut lemongrass butternut squash soup is fast and easy to make, yet still has a rich flavor without using dairy.

I added lemongrass to this classic combination to give it a Thai twist.

This recipe is legal for the Body Ecology Diet, GAPS, SCD, Paleo, vegan, vegetarian and diabetic diets.

Ingredients

  • 2 tablespoons ghee or coconut oil
  • 4 large onions (diced)
  • 1 head garlic (peeled and chopped)
  • 8 cups homemade vegetable or chicken broth
  • 1 large butternut squash (peeled, scooped out and cubed)
  • 2 stalks lemongrass (smashed)
  • 2 teaspoons sea salt
  • 2 oz. creamed coconut
  • One bunch cilantro, chopped

Directions

In a Dutch oven, melt ghee. Saute’ onions for 5 minutes; add in garlic and cook for 1 minute longer.

Add in broth, followed by the rest of the ingredients. Cover and cook for 30 minutes or until butternut squash is soft.

Remove lemongrass stalks.

You can either cool mixture to puree’ in blender or food processor and then reheat or you can blend in the pot with a stick blender.

Serve immediately. Garnish with chopped cilantro.

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