Right up front Lindt & Sprungli has the best (with good availability) dark chocolate bars. Something starting with a "G", something starting with a "Green..." Not close to Lindt.
Does this belong in a recipe blog?! Shouldn't it be something else?
Lindt claims their dark chocolate bakes well. Well good enough.
Their best bar is Excellence 70% Cocoa. Nice, melts in your mouth. The company also offers an 85% and 90%. Anything over 67% has good antioxidant properties. Excellence 85% is too dry & strong for us. I'm not even trying the 90% cocoa, too stout. My only complaint with Lindt: Why not an 80% instead of 85? 85 & 90 are kind of close.
THE REST:
Excellence Roasted Almond...A healthy Hershey's but I have my own almonds...TASTE/TEXTURE...Good...HEALTH VALUE...?Antioxidant almonds
Excellence Mint...The only 47% bar I will own again, flavor chunks work...TASTE/TEXTURE...Good...HEALTH VALUE...None
Excellence Chili...Infused rather than chunks, most unique, chocolate start and chili finish TASTE/TEXTURE...SoSo...HEALTH VALUE...?Antioxidant Chili
Excellence Caramel with a Touch of Sea Salt...Flavor chunks work well...TASTE/TEXTURE...Good...HEALTH VALUE...Negative
Excellence with a Touch of Sea Salt...Interesting like Chili, but taste salt at start-then the chocolate comes...TASTE/TEXTURE...Undecided...HEALTH VALUE...None
Excellence Black Currant...Flavor chunks don't work, taste artificial and are...TASTE/TEXTURE...SoSo...HEALTH VALUE...Not good
Excellence Intense Orange...Ditto-see Currant, maybe not as artificial...TASTE/TEXTURE...SoSo...HEALTH VALUE...Questionable
Excellence Dark Coconut...Flavor chunks not quite so strong...HEALTH VALUE...None
All of the listed flavored bars at 47% cocoa lack the needed flavinoids, but still much better than milk chocolate.
2 new bars with good antioxidant value: Excellence 70% Cocoa Almond Brittle and Excellence 70% Cocoa Nut Crunch. I tried the former and am not enamored. These 2 are called "INTENSE DARK". I haven't found the Nut Crunch yet.
The only 47% bar that I want again is the mint. Stick with plain darks. But I must try them all once, from the best chocolate bar company.
The company web site is more expensive than your grocer on these bars. So I haven't tried these yet because no stores carry them: Excellence(s) Intense Cranberry, Intense Dark Strawberry, Passion Fruit and the Grandeur Dark Hazelnut. Could these be worth the $3.50 each from Lindt (plus shipping)?
Oh alrighty then, here's a recipe for cooking with (ok melting) Lindt's 70%:
SAUERKRAUT CAKE,
Tastes like German Chocolate Cake!,
Makes 1 layer 8" square (pan) cake,
1/4 cup butter
6T agave nectar
1-1 1/2 organic eggs
1/2 t. vanilla
1 cup organic flour
1/2 t. baking powder
1/2 t. baking soda
1/4 cup cocoa powder
1/4 cup water
1/2 cup sauerkraut (drained and RINSED WELL with water)
2 squares Lindt Excellence 70% cocoa dark chocolate,
Melt butter in large metal bowl. Add agave and mix. Beat in egg(s). Add vanilla. Sift dry ingredients together, add to sweet mixture. Add water to desired consistency, less is better than more. Stir in kraut. Pour in greased and floured cake pan. Bake at 350F for 35 or 40 minutes or until tested done. Mine was done in 15 minutes in a convection oven! Let dark chocolate melt on cake as it cools, spreading it with a utensil.
Unique and Yum. But be careful if you have a social engagement. There is sauerkraut in this even though it's not tasted much.
Wednesday, October 3, 2012
Wednesday, August 22, 2012
Without the White Chocolate Chips Cookies
That's right. These "Chai-spiced shortbread cookies" called for 1 cup of the chips (to simulate vanilla soy milk which is used in some chai teas?). They are darn good without the white chocolate and the butter is sin enough.
1 C. butter softened, 1/4 C. agave nectar, 1/2 t. salt, 1 t. vanilla extract, 2 C. healthy flour, 1 T. cinnamon, 1 1/4 t. ground ginger, 1 t. ground fennel seeds, 1/2 t. ground cardamom, leaves from 1 Lipton "English Breakfast" or other orange pekoe tea bag
Preheat oven to 350F. Beat butter, agave, salt, vanilla in a large bowl with a mixer until smooth. In another bowl stir together flour, cinnamon, ginger, fennel, cardamom, tea leaves. Add to butter mixture and beat on low speed until blended.
Line 2 baking sheets with parchment paper. Set 1-tablespoon balls of dough 1 inch apart on sheets and flatten slightly with a floured glass.
Bake until cookies are light golden on undersides, 15 to 18 minutes, switching pan positions halfway through baking. Transfer to racks to cool.
Makes 40-45
1 C. butter softened, 1/4 C. agave nectar, 1/2 t. salt, 1 t. vanilla extract, 2 C. healthy flour, 1 T. cinnamon, 1 1/4 t. ground ginger, 1 t. ground fennel seeds, 1/2 t. ground cardamom, leaves from 1 Lipton "English Breakfast" or other orange pekoe tea bag
Preheat oven to 350F. Beat butter, agave, salt, vanilla in a large bowl with a mixer until smooth. In another bowl stir together flour, cinnamon, ginger, fennel, cardamom, tea leaves. Add to butter mixture and beat on low speed until blended.
Line 2 baking sheets with parchment paper. Set 1-tablespoon balls of dough 1 inch apart on sheets and flatten slightly with a floured glass.
Bake until cookies are light golden on undersides, 15 to 18 minutes, switching pan positions halfway through baking. Transfer to racks to cool.
Makes 40-45
Wednesday, August 8, 2012
Lasagna Reprised
In May of 2009 I posted a classic lasagna recipe here. While that one may still be The Quintessential, here's a healthy option:
7 lasagna noodles (multi-grain would be nice), cooked and well drained
1 1/2 C. chopped broccoli, cooked and well drained
2 C. organic spaghetti sauce
3/4 C. low fat cottage cheese
4 slices Provolone soy cheese cut into strips
Preheat oven to 350F.
Cut noodles to fit 8" by 8" pan.
Place 3 noodles in bottom of pan. Layer with 1/3 of sauce, 1/2 of broccoli, 1/2 of cottage cheese, 1/3 of soy cheese. Repeat, using noodle pieces.
For top layer, top with sauce and soy cheese.
Cover with foil.
Bake 45 minutes.
Let stand and cool before serving.
Notes: Asparagus in lieu of broccoli is "a-nice". Mushrooms are always a welcome addition. You may FAT SPLURGE with just a little grated Romano, mozzarella, Parmesan
7 lasagna noodles (multi-grain would be nice), cooked and well drained
1 1/2 C. chopped broccoli, cooked and well drained
2 C. organic spaghetti sauce
3/4 C. low fat cottage cheese
4 slices Provolone soy cheese cut into strips
Preheat oven to 350F.
Cut noodles to fit 8" by 8" pan.
Place 3 noodles in bottom of pan. Layer with 1/3 of sauce, 1/2 of broccoli, 1/2 of cottage cheese, 1/3 of soy cheese. Repeat, using noodle pieces.
For top layer, top with sauce and soy cheese.
Cover with foil.
Bake 45 minutes.
Let stand and cool before serving.
Notes: Asparagus in lieu of broccoli is "a-nice". Mushrooms are always a welcome addition. You may FAT SPLURGE with just a little grated Romano, mozzarella, Parmesan
Thursday, July 5, 2012
The Good (Recipes), The Bad and The Ugly
First off, if one of these is in the first three ingredients listed on a product, that product is a bad choice: SUGAR, FAT, SALT
THE GOOD
Theses 3 recipes are saying they're just apricots. So how good could they be? If you don't love apricots you won't love these. They are good though if you don't hate apricots.
1) Apricot Cobbler
SHORTCAKE
1 C. healthy flour
1 T. sugar
3 T. unsalted butter
1 1/2 t. baking powder
1/3 C. soy milk
1/2 t. salt
FRUIT
1/3 C. agave nectar
1 T. cornstarch
1 C. boiling water
3 C. organic apricots, halved, pitted, peeled (it helps to peel by dipping first in boiling water, then ice water)
CAKE: Mix these ingredients together: flour, sugar, salt and baking powder. Cut in butter and soy milk.
FRUIT: Mix these ingredients together: agave, cornstarch and boiling water. Bring to boil and boil 1 minute, stirring constantly. Add apricots. Pour mixture into baking dish and sprinkle with 1 t. cinnamon.
Then drop spoonfuls of batter on top of fruit mixture. Bake at 400F for 30 minutes.
2) Apricot Upside-Down Cake-makes 6 servings
TOPPING
1/8 C. (1/4 stick) unsalted butter
2 T. agave nectar
1 C. organic apricots (or enough to fill bottom of 8" baking pan), pitted, halved or quartered
CAKE
1 C. healthy flour
1 t. baking powder
1/4 t. salt
1/8 t. ground nutmeg
1/4 C. (1/2 stick) unsalted butter, softened
1/4 C. agave nectar
1 organic egg
1/2 C. vanilla soy milk
1/2 t. vanilla extract
Heat oven to 350F.
TOPPING: Melt butter in an 8" or 9" square baking pan over low heat. Remove from heat and stir in agave. Fit apricots tightly into bottom of pan, cut side down.
CAKE: In medium size bowl whisk flour, baking powder, salt and nutmeg. In large bowl beat butter and agave 2 minutes. Add egg; beat until blended. On low speed beat in half the flour mixture. Pour in soy milk (add additional if needed); beat until blended. Beat in remaining flour mixture, then vanilla.
Spread batter into pan over apricots. Bake at 350F for 30-40 minutes or until toothpick inserted in center comes out clean.
Cool cake 10 minutes. Flip cake onto appropriate sheet or plate.
WHY ARE THESE GOOD? 'CAUSE THEY TASTE GOOD. THE WIFEY PREFERS THE COBBLER, I'M NOT SURE. NOT TOO UNHEALTHY EITHER, SOME NO-NO BUTTER (Can't always get out of that with baking. You could use margarine with plant sterols but won't taste the same). AND MINIMALIST SUGAR. SALT MAY BE DELETED. WHILE YOU COULD MAKE THESE TWO DESSERTS BAD BY ADDING WHIPPED CREAM, ICE CREAM, OR HALF & HALF I WOULD NEVER DO THAT. TOPPING SHOULD BE VANILLA SOY MILK FOR HEALTH. THE NEXT RECIPE NOT SO GOOD WITH WHIPPED CREAM.
3) Apricot Chutney-makes 2 cups
3 1/2 C. cubed pitted organic apricots
1/4 C. agave nectar
1/2 C. chopped red onion
1/3 C. organic apple cider vinegar
1/4 C. organic raisins
2 additional T. agave nectar
1 small jalapeno, seeded & minced
1/2 t. each: salt, mustard seeds, ground coriander, cumin, black pepper
Combine all ingredients in medium saucepan over medium-high heat. Bring to simmer, stirring constantly. Reduce heat and simmer 15 minutes or until thick, stirring occasionally.
Serve warm or at room temperature. Keep covered in refrigerator for up to one week.
THE BAD
These are bad because there is no way to make them good. They are doubly bad because they are soo tasty and easy to make. Therefor temptation is strong with these. They are triple bad because they are cheap to make. Country style ribs are economical. Everything is against common sense here, but if one will promise to indulge just once or twice a year, I think one will get away with it. Even with a cancer diagnosis in one's history .
1) Country Style Boneless Pork Ribs
16 oz. favorite bar-b-q sauce, divided
1 lb. country style ribs (go ahead and pay for organic pork if you can, but you really can't make this into a healthy choice)
The trick is only don't burn them. Place ribs in casserole dish. Coat with sauce. Bake covered at 300F for 2 1/2 hours, turning and adding more sauce as needed to keep moist. Yum yum from a cheap cut of meat.
2) Yucatecan Country Style Pork Ribs with Pickled Onions
serves 4-5
onions,
1 medium red onion, thinly sliced then chopped
1 or 2 jalapeno, serrano or habañero chiles, seeded, deveined, and very finely chopped
1/2 cup distilled white vinegar
1/2 teaspoon dried oregano (preferably Mexican)
dash salt, or to taste
Mix together all ingredients in a bowl and let stand for several hours, refrigerated.
ribs,
1/2 teaspoon cumin seeds
1/4 teaspoon whole allspice
1/2 teaspoon black peppercorns
2 tablespoons turmeric
6 large garlic cloves, pressed or minced
dash salt, or to taste
1 teaspoon dried oregano (preferably Mexican)
1/3 cup fresh orange juice
1/3 cup distilled white vinegar
3 pounds of country style pork ribs
1/2 cup water
1. In a small, heavy skillet toast cumin, allspice, and peppercorns over moderate heat, stirring, until fragrant, about 3 to 4 minutes. It’s easiest to notice the toast on the cumin seeds, so keep an eye on those to make sure they’re not burning. Finely grind toasted spices in a coffee/spice grinder.
2. In a large baking dish, mix garlic, spice mixture, oregano, orange juice, and vinegar. Add pork and rub meat all over with marinade. You can also marinate the pork in a large ziploc baggie. Refrigerate and marinate for at least 2 hours.
3. Preheat oven to 325°F. Bring pork to room temperature. If you marinated in a plastic bag, transfer to a large baking dish. Add water and cover tightly with foil. Bake in middle of oven until very tender, about 2 hours. (I would rather cook at 300 for 2 1/2-3 hours.) Then, preheat your grill to medium. Grill the ribs for about 15-20 minutes, or until nice and crisp on the outside, brushing frequently with the marinade.
Serve the pork ribs with tons of pickled onions. You can top with cilantro, serve with plantains. Great with an easy pickled beet or vinegar fries.
PICKLED BEETS, serves 4, peel and dice then cook beats in water until tender, reserve 1/2 cup beet water, bring to boil vinegar and beet water and agave nectar and spices, pour spicy liquid over beets and chill.
4 medium beets (organic would be nice)
1 1/2 T. agave nectar
4 cloves
dash to taste salt
6 black peppercorns
1/2 bay leaf
1/2 C. white distilled vinegar
VIN FRIES, cut potatoes lengthwise into fries, combine water and 4 T. vinegar in large bowl, submerge potatoes in vinegar mixture and soak 30 minutes, preheat oven to 400F, drain potatoes and pat dry, in clean bowl toss with canola oil, bake potatoes for 20 minutes or until beginning to brown, turn and bake 10 more minutes, toss with 4 t. vinegar and spices.
1/4 lbs baking potatoes, peeled (about 2)
3 cups water
4 tablespoons distilled white vinegar, plus
4 teaspoons distilled white vinegar, divided
1 tablespoon canola oil
salt
50/50 mixture of turmeric & black pepper
THE UGLY
Tofu is ugly for sure. Even the firm looks like something one spit up and refrigerated to congeal. That's exactly why I like this recipe. The tofu is crumbled and so the texture thing is not so extreme. It resembles cheese when crumbled. Tofu is great in the diet but it sure is ugly. The good and ugly. Not bad.
Spicy Tofu Burritos
4 organic spelt tortillas
1 T. extra virgin olive oil
1/2 C. chopped onion
1 1/2 t. cumin
1/2 t. turmeric
2 C. firm tofu, crumbled
1 C. organic chopped bell pepper
1 1/2 T. minced jalapenos
1 clove garlic, minced
1/2 C. Provolone soy cheese
Garnish: sliced organic lettuce, 6 T. cilantro, lime
Preheat oven to 350F. Wrap tortillas in foil & heat 15 minutes.
In a pan, heat oil on medium high. Saute onions 5 minutes. Add cumin and turmeric, stir 30 seconds. Add tofu, peppers and garlic. Saute 3 minutes. Add cheese and melt about 1 minute. Wrap in burritos and add garnish.
Found something as ugly as tofu...
Bread Pudding
2 1/2 C. dried-out French bread, cubed small
3 C. vanilla soy milk
4 organic eggs
1/4 C. agave nectar
scant 1/2 t. salt (sin)
scant 1 t. vanilla
1/2 t. nutmeg
1/2 C. organic raisins (optional)
Soak bread in milk. Beat eggs with agave nectar & add salt, vanilla, nutmeg. Mix in bread & add raisins. Bake at 350F for approx. 1 hour. I like to stir the edges into the center at about 45 minutes; helps it to cook faster at the end. Serve with organic half & half or decadent sauce. Whipped cream? Not me.
Sauce: 1/4 C. organic half & half, 3/8 cup agave nectar, 1 T. butter (sin), 1/2 t. cinnamon. Heat to mix on low heat.
DELICIOUS!
visit WEBSITE HERE
THE GOOD
Theses 3 recipes are saying they're just apricots. So how good could they be? If you don't love apricots you won't love these. They are good though if you don't hate apricots.
1) Apricot Cobbler
SHORTCAKE
1 C. healthy flour
1 T. sugar
3 T. unsalted butter
1 1/2 t. baking powder
1/3 C. soy milk
1/2 t. salt
FRUIT
1/3 C. agave nectar
1 T. cornstarch
1 C. boiling water
3 C. organic apricots, halved, pitted, peeled (it helps to peel by dipping first in boiling water, then ice water)
CAKE: Mix these ingredients together: flour, sugar, salt and baking powder. Cut in butter and soy milk.
FRUIT: Mix these ingredients together: agave, cornstarch and boiling water. Bring to boil and boil 1 minute, stirring constantly. Add apricots. Pour mixture into baking dish and sprinkle with 1 t. cinnamon.
Then drop spoonfuls of batter on top of fruit mixture. Bake at 400F for 30 minutes.
2) Apricot Upside-Down Cake-makes 6 servings
TOPPING
1/8 C. (1/4 stick) unsalted butter
2 T. agave nectar
1 C. organic apricots (or enough to fill bottom of 8" baking pan), pitted, halved or quartered
CAKE
1 C. healthy flour
1 t. baking powder
1/4 t. salt
1/8 t. ground nutmeg
1/4 C. (1/2 stick) unsalted butter, softened
1/4 C. agave nectar
1 organic egg
1/2 C. vanilla soy milk
1/2 t. vanilla extract
Heat oven to 350F.
TOPPING: Melt butter in an 8" or 9" square baking pan over low heat. Remove from heat and stir in agave. Fit apricots tightly into bottom of pan, cut side down.
CAKE: In medium size bowl whisk flour, baking powder, salt and nutmeg. In large bowl beat butter and agave 2 minutes. Add egg; beat until blended. On low speed beat in half the flour mixture. Pour in soy milk (add additional if needed); beat until blended. Beat in remaining flour mixture, then vanilla.
Spread batter into pan over apricots. Bake at 350F for 30-40 minutes or until toothpick inserted in center comes out clean.
Cool cake 10 minutes. Flip cake onto appropriate sheet or plate.
WHY ARE THESE GOOD? 'CAUSE THEY TASTE GOOD. THE WIFEY PREFERS THE COBBLER, I'M NOT SURE. NOT TOO UNHEALTHY EITHER, SOME NO-NO BUTTER (Can't always get out of that with baking. You could use margarine with plant sterols but won't taste the same). AND MINIMALIST SUGAR. SALT MAY BE DELETED. WHILE YOU COULD MAKE THESE TWO DESSERTS BAD BY ADDING WHIPPED CREAM, ICE CREAM, OR HALF & HALF I WOULD NEVER DO THAT. TOPPING SHOULD BE VANILLA SOY MILK FOR HEALTH. THE NEXT RECIPE NOT SO GOOD WITH WHIPPED CREAM.
3) Apricot Chutney-makes 2 cups
3 1/2 C. cubed pitted organic apricots
1/4 C. agave nectar
1/2 C. chopped red onion
1/3 C. organic apple cider vinegar
1/4 C. organic raisins
2 additional T. agave nectar
1 small jalapeno, seeded & minced
1/2 t. each: salt, mustard seeds, ground coriander, cumin, black pepper
Combine all ingredients in medium saucepan over medium-high heat. Bring to simmer, stirring constantly. Reduce heat and simmer 15 minutes or until thick, stirring occasionally.
Serve warm or at room temperature. Keep covered in refrigerator for up to one week.
THE BAD
These are bad because there is no way to make them good. They are doubly bad because they are soo tasty and easy to make. Therefor temptation is strong with these. They are triple bad because they are cheap to make. Country style ribs are economical. Everything is against common sense here, but if one will promise to indulge just once or twice a year, I think one will get away with it. Even with a cancer diagnosis in one's history .
1) Country Style Boneless Pork Ribs
16 oz. favorite bar-b-q sauce, divided
1 lb. country style ribs (go ahead and pay for organic pork if you can, but you really can't make this into a healthy choice)
The trick is only don't burn them. Place ribs in casserole dish. Coat with sauce. Bake covered at 300F for 2 1/2 hours, turning and adding more sauce as needed to keep moist. Yum yum from a cheap cut of meat.
2) Yucatecan Country Style Pork Ribs with Pickled Onions
serves 4-5
onions,
1 medium red onion, thinly sliced then chopped
1 or 2 jalapeno, serrano or habañero chiles, seeded, deveined, and very finely chopped
1/2 cup distilled white vinegar
1/2 teaspoon dried oregano (preferably Mexican)
dash salt, or to taste
Mix together all ingredients in a bowl and let stand for several hours, refrigerated.
ribs,
1/2 teaspoon cumin seeds
1/4 teaspoon whole allspice
1/2 teaspoon black peppercorns
2 tablespoons turmeric
6 large garlic cloves, pressed or minced
dash salt, or to taste
1 teaspoon dried oregano (preferably Mexican)
1/3 cup fresh orange juice
1/3 cup distilled white vinegar
3 pounds of country style pork ribs
1/2 cup water
1. In a small, heavy skillet toast cumin, allspice, and peppercorns over moderate heat, stirring, until fragrant, about 3 to 4 minutes. It’s easiest to notice the toast on the cumin seeds, so keep an eye on those to make sure they’re not burning. Finely grind toasted spices in a coffee/spice grinder.
2. In a large baking dish, mix garlic, spice mixture, oregano, orange juice, and vinegar. Add pork and rub meat all over with marinade. You can also marinate the pork in a large ziploc baggie. Refrigerate and marinate for at least 2 hours.
3. Preheat oven to 325°F. Bring pork to room temperature. If you marinated in a plastic bag, transfer to a large baking dish. Add water and cover tightly with foil. Bake in middle of oven until very tender, about 2 hours. (I would rather cook at 300 for 2 1/2-3 hours.) Then, preheat your grill to medium. Grill the ribs for about 15-20 minutes, or until nice and crisp on the outside, brushing frequently with the marinade.
Serve the pork ribs with tons of pickled onions. You can top with cilantro, serve with plantains. Great with an easy pickled beet or vinegar fries.
PICKLED BEETS, serves 4, peel and dice then cook beats in water until tender, reserve 1/2 cup beet water, bring to boil vinegar and beet water and agave nectar and spices, pour spicy liquid over beets and chill.
4 medium beets (organic would be nice)
1 1/2 T. agave nectar
4 cloves
dash to taste salt
6 black peppercorns
1/2 bay leaf
1/2 C. white distilled vinegar
VIN FRIES, cut potatoes lengthwise into fries, combine water and 4 T. vinegar in large bowl, submerge potatoes in vinegar mixture and soak 30 minutes, preheat oven to 400F, drain potatoes and pat dry, in clean bowl toss with canola oil, bake potatoes for 20 minutes or until beginning to brown, turn and bake 10 more minutes, toss with 4 t. vinegar and spices.
1/4 lbs baking potatoes, peeled (about 2)
3 cups water
4 tablespoons distilled white vinegar, plus
4 teaspoons distilled white vinegar, divided
1 tablespoon canola oil
salt
50/50 mixture of turmeric & black pepper
THE UGLY
Tofu is ugly for sure. Even the firm looks like something one spit up and refrigerated to congeal. That's exactly why I like this recipe. The tofu is crumbled and so the texture thing is not so extreme. It resembles cheese when crumbled. Tofu is great in the diet but it sure is ugly. The good and ugly. Not bad.
Spicy Tofu Burritos
4 organic spelt tortillas
1 T. extra virgin olive oil
1/2 C. chopped onion
1 1/2 t. cumin
1/2 t. turmeric
2 C. firm tofu, crumbled
1 C. organic chopped bell pepper
1 1/2 T. minced jalapenos
1 clove garlic, minced
1/2 C. Provolone soy cheese
Garnish: sliced organic lettuce, 6 T. cilantro, lime
Preheat oven to 350F. Wrap tortillas in foil & heat 15 minutes.
In a pan, heat oil on medium high. Saute onions 5 minutes. Add cumin and turmeric, stir 30 seconds. Add tofu, peppers and garlic. Saute 3 minutes. Add cheese and melt about 1 minute. Wrap in burritos and add garnish.
Found something as ugly as tofu...
Bread Pudding
2 1/2 C. dried-out French bread, cubed small
3 C. vanilla soy milk
4 organic eggs
1/4 C. agave nectar
scant 1/2 t. salt (sin)
scant 1 t. vanilla
1/2 t. nutmeg
1/2 C. organic raisins (optional)
Soak bread in milk. Beat eggs with agave nectar & add salt, vanilla, nutmeg. Mix in bread & add raisins. Bake at 350F for approx. 1 hour. I like to stir the edges into the center at about 45 minutes; helps it to cook faster at the end. Serve with organic half & half or decadent sauce. Whipped cream? Not me.
Sauce: 1/4 C. organic half & half, 3/8 cup agave nectar, 1 T. butter (sin), 1/2 t. cinnamon. Heat to mix on low heat.
DELICIOUS!
visit WEBSITE HERE
Wednesday, June 27, 2012
MORE ANT-CANCER: OH NO MR. BLIL (Butthead Lamebrain Idiot Loser)
I'M CALLING IT THAT BECAUSE I'M LAZY AND I BLATANTLY COPIED THESE FROM A LADY'S SITE...
...EXCEPT FOR THIS ONE WHICH IS ONE OF THE BEST IN THE WEST & EASIEST I'VE EVER HAD...:
Margherita Tortilla Pizza
Serves 4
Brush 4 8" organic spelt tortillas on
both sides
with a total of 2 T extra virgin olive oil.
Prick all over with a fork. Bake on a baking
sheet at 400F degrees for 5 minutes per side
until golden. Dividing evenly top with 1 cup
marinara sauce, onions, garlic,
and mushrooms.
Top each tortilla with one slice, torn
into pieces,
Provolone soy cheese and 1T
grated Parmesan
(mozzarella called for). Bake until
cheese melts
5-7 minutes at 400. Top with fresh basil.
OR any variation if you don't care about the
"Margherita": use romano, fresh
oregano, organic
ground beef, buffalo, tomato,
broccoli, organic
green pepper, jalapenos. The less real
cheese and
the more soy cheese the healthier.
NO NITRITES, NITRATES please.
...BUT THAT'S ALRIGHT. SHE STOLE THEM ALSO. THAT'S WHAT SHE GETS FOR LEAVING A NICE COMMENT ON MY HIKING BLOG (BUT SHE CALLED ME A WOMAN). IF YOU GO TO HER SITE DON'T TRY TO HIKE THE GRAND CANYON RIM TO RIM IN ONE DAY AS SHE SUGGESTS.
BUT THESE ARE O.K. TO TRY.
BE AWARE THAT I AM USING VEGETABLE/FRUIT ORGANICS WHEN NECESSARY. BUY ORGANIC AND EAT THE PEEL.
MEAT (AND DAIRY WOULD BE GOOD) WILL ALWAYS HAVE THE USDA ORGANIC GREEN AND WHITE SEAL EXCEPT BUFFALO WHICH IS GRASS FED.
ALL BROTH USED WILL BE VEGETABLE.
EGGS WILL BE ORGANIC OR PASTEURED.
JUICE RECOMMENDATION IS FRESHLY SQUEEZED OR AT LEAST NO-ADDITIVE.
ALL OILS WILL BE EXTRA VIRGIN OLIVE OR CANOLA.
IN ANY RECIPE A MIXTURE OF 50/50 TURMERIC AND PEPPER IS PREFERRED OVER SALT & PEPPER (TURMERIC MUST BE ACTIVATED WITH EQUAL AMOUNTS OF BLACK PEPPER).
1/2 THE AMOUNT OF AGAVE NECTAR WILL BE USED INSTEAD OF SUGAR.
WE ARE NOT USING CANNED ANYTHING (FOR INSTANCE USE FRESH TOMATOES, NOT CANNED).
VEGI SIDE DISH
burnt carrots with parsley and garlic chips
adapted from Francis Mallmann’s Seven Fires: Grilling the Argentine Way
The original recipe called for the carrots to be served on top of arugula – It also involved fried goat cheese slices.
vinaigrette
2 tablespoons red wine vinegar
4 tablespoons extra virgin olive oil
sea salt and pepper
carrots
8 medium carrots, peeled
3 tablespoons extra virgin olive oil
1 tablespoon chopped fresh thyme, or dried
coarse sea salt and pepper
leaves from 1/2 bunch parsley
garlic chips
4 – 6 garlic cloves, thinly sliced
1/4 cup olive oil
1. To make the dressing, whisk 4 tablespoons of the olive oil into the vinegar. Season with salt and pepper and set aside.
2. Cut the carrots in have widthwise, then into sticks. Cutting them into quarters lengthwise did the trick for the most part, although if the larger half of the carrot is kinda thick, then 6ths is good. Toss in a bowl with 3 tablespoons olive oil, thyme, and coarse sea salt and pepper to taste.
3. Heat a large cast iron pan over high heat. Add carrots in a single layer and cook for about 3-5 minutes, until blackened. Flip and cook for about 2-3 minutes more, lowering the heat a tid if the pan is getting too, too hot. Do this in batches if necessary – I did two. The carrots should be tender on the inside and crispy on the outside.
4. Adjust the heat on the burner to medium high and carefully wipe out the cast iron pan. Heat the oil and add the garlic (test one slice to make sure the oil is hot enough). Cook until the garlic just begins to turn brown – several seconds, tops. Scoop out with a slotted spoon and drain on a paper towel. Don’t let the garlic get too brown, it’ll keep cooking after you’ve scooped it out. They burn really easily and then are gross.
5. Toss the carrots with the parsley and dressing to taste. Top with garlic chips.
EDIT: WE USED ORGANIC APPLE CIDER VINEGAR IN LIEU OF RED WINE VIN. WE RECOMMEND 1/2 THE OLIVE OIL FOR THE GARLIC CHIPS. CARROTS TO BE ORGANIC.
VEGI SIDE DISH
world’s best B(b)russels sprouts
adapted from Bon Appétit, serves about 8 wimpy eaters, more like 5-6 my kind of servings
2 tablespoons butter
1 1/2 pounds brussels sprouts, ends trimmed, and halved (don’t you dare throw away the leaves that fall off when you cut them – they are the best)
3/4 cup chicken broth
2 shallots, thinly sliced
1 tablespoon chopped fresh marjoram, or dried
salt and freshly ground pepper
optional: 1 tablespoon butter, 1/2 cup pine nuts, 1/3 cup heavy cream
optional step 1. In the skillet you’ll cook your brussels in, heat 1 tablespoon butter over medium heat and add pine nuts. Stir until they’re golden brown, about 3 minutes. Put in a small bowl and set aside.
1. Melt 1 tablespoon butter in large skillet over medium heat. Add your brussels and sauté, stirring occasionally, for about 10 minutes until they are getting nice and brown.
2. Pour in the broth, cover, and simmer until sprouts are almost tender, about 5 minutes.
3. Uncover and simmer until broth evaporates, about 5 minutes. Push aside the sprouts a bit and melt the other tablespoon of butter in the center. Add the shallots and sauté for about 3 minutes.
4. Stir in the marjoram and season with salt and pepper. If your broth is salty, then you probably won’t need any additional.
optional step 4. Pour in the cream along with the marjoram, stir until the brussels are coated, and simmer for about 4 minutes. Mix in half of the pine nuts, and save remaining half to sprinkle on top when they’re in the serving dish.
EDIT: WE USED CANOLA OIL IN LIEU OF BUTTER. MORE NUTRITIOUS AND LESS EXPENSIVE.
EGG/POTATO BREAKFAST OR ENTREE
tortilla española
serves about 4 – 6
1 cup extra virgin olive oil, preferably Spanish
3 medium potatoes, about 1 pound, peeled and thinly sliced
1 medium yellow onion, halved and thinly sliced
1 tablespoon coarse sea salt, divided
4 eggs
1. Heat oil in a 8 inch cast iron or sauté pan over medium high heat. Add potatoes, onions, and 1/2 of salt. Lower heat to medium and cook, stirring frequently about 20 – 25 minutes until potatoes are fork-tender and just starting to brown. If they’re browning too quickly, turn the heat down.
2. Place a colander in a medium bowl and dump the contents of the pan into it. Let the oil drain from the mixture.
3. Meanwhile, in another bowl, beat eggs and remaining salt. Add the veggie mixture and gently stir to combine.
4. Add a tablespoon of the reserved oil back to the pan and add the egg mixture, pressing it down to an even level. Lower heat to medium low and cook for about 3 – 5 minutes, lifting edges with a spatula, until the bottom is just set.
5. Run a spatula around the edges and place a plate on top of the pan and carefully flip. Add another tablespoon of oil to the pan and slide the tortilla back in. Finish cooking for another 2 – 3 minutes.
EDIT: I DIDN'T HAVE MUCH HOPE FOR THIS ONE, IT SOUNDED LIKE "I'VE HAD SOMETHING LIKE THIS A MILLION TIMES". I LOVED IT! USE HALF THE OIL. OF COURSE 50/50 TURMERIC AND BLACK PEPPER INSTEAD OF SALT. GARDEN FRESH TOMATO SLICES ON TOP SOUNDS GOOD. POTATOES TO BE ORGANIC TO EAT PEEL.
FISH ENTREE
green curry salmon with kiwi salsa
salsa
4 kiwis, peeled and chopped
1/4 red onion, finely chopped
1/2 jalapeño, or to taste
1 garlic clove, minced
1/4 cup cilantro, coarsely chopped
fresh lime juice
coarse sea salt and freshly ground pepper
Mix all ingredients together in a bowl. Season with lime juice, salt and pepper to taste. I find it easiest to peel a kiwi by cutting it in half, then using a spoon to scoop out the fruit. That way you also get to scoop out and eat any leftover kiwi in the skin shell.
salmon
1 side of salmon, skin on
2 tablespoons olive oil/fat, divided
2-3 tablespoons green curry paste
coarse salt and freshly ground pepper
1. Using a butter knife, scale the skin by running the knife over it backward. Give the salmon a good rinse afterward.
2. Coat the fish with some olive oil and generously pat on the curry paste. Season to taste with salt (depending on your curry paste – mine is rather salty) and pepper. Cut into fillets.
3. Heat the remaining oil in a large sauté pan over medium heat. When the oil is hot, sear the salmon for about 3-4 minutes per side, depending on the thickness of the fillets you cut. Do this in batches for the most even cooking. Don’t disturb the fish until you’re ready to flip it! You don’t want a stuck on skin mess.
Top the fish with some kiwi salsa and another squeeze of lime! Gorgeous.
EDIT: WILD CAUGHT ALASKAN SALMON ONLY. I'M TEMPTED TO FLAKE THE SALMON AND SERVE IT ON "TORTILLA ESPANOLA" WITH THE KIWI SALSA. Awesome. AND I HATE KIWIS! THIS IS GOOD SALSA. WE JUST MADE A PASTE OF CURRY POWDER AND WATER-WORKED FINE. I THINK THAT A SIDE OF SALMON IS ABOUT A POUND?? NOT OLIVE OIL/FAT, EXTRA VIRGIN OLIVE OIL ONLY.
EGG/VEGI ENTREE
Broccoli, Cheddar, & Garlic Quiche
10 ounces (about two small heads) broccoli, chopped into bite size pieces, larger portion of stems discarded
2 garlic cloves, pressed or mashed into a paste with a pinch of salt
6 large eggs
1 1/2 cups cream
1/4 teaspoon grated nutmeg
1/4 teaspoon cayenne
5 ounces extra-sharp Cheddar, coarsely grated (2 cups), divided
1/4 cup grated Parmesan
1. Preheat oven to 375 degrees. Cook broccoli in a large pot of boiling salted water for about 4 minutes. Drain, rinse under cold water, and pat dry. Be sure that it’s not soggy, as this will affect the cooking time of the quiche.
2. In a large bowl, whisk together the garlic paste, eggs, cream, nutmeg, cayenne. Stir in 2/3 cup cheddar.
3. Pour the filling into a deep pie pan and add broccoli. Sprinkle the remaining cheddar and the parmesan on top. Bake for 45 – 60 minutes, or until getting puffy in the oven and knife comes out clean. Let cool for 15 minutes before serving.
EDIT: QUICHE IS QUICHE BUT THE BEAUTY HERE IS NO CRUST. CHEDDAR SOY CHEESE IN LIEU OF DAIRY AND 1/2 THE CREAM REPLACED BY SOY MILK ARE GOOD ALTERNATIVES.
VEGI SOUP
lettuce soup
adapted from Sunset Magazine, serves about 6 – 8
COMMENT: I WOULD NOT PUT TOO MANY 3 STAR RECIPES IN THIS BLOG. BUT I'M THINKING "LETTUCE SOUP? LET'S SEE ZERO STARS." WELL, IT'S NOT BAD. A NICE CONSISTENCY (LIKE EGG DROP?) AND TASTES MAYBE LIKE CREAM OF CELERY IF YOU LIKE THAT. SURE NEEDS MY 50/50 SEASONING AT SERVICE.
2 tablespoons butter
1 large or 2 smaller leeks, white and light green parts sliced lengthwise and then crosswise and washed well
1 large head of romaine, red leaf, or other lettuce (I don’t think iceberg would be that great in this…) washed well
zest of 1 lemon
1 1/2 teaspoons freshly ground nutmeg
4 cups chicken broth
sea salt and freshly ground pepper
1. Heat butter in a large pot over medium heat and add leeks, the lower 1/4 or 1/3 of the head of lettuce – the thicker stems, lemon zest, and nutmeg. Cook for about 5 minutes. Please, please make sure your lettuce and leeks are well-washed. Gritty soup sucks (I washed mine real well I thought and still had a couple lightly gritty spoonfuls).
2. Pour in the stock and add in the rest of the lettuce leaves. Bring to a boil and simmer, covered, for about 10 minutes. Time doesn’t totally matter as the lettuce will wilt real quick. If you’re in a hurry just a few minutes will do but if you’re not and you let the thing simmer for 30 minutes, it’ll be fine and perhaps better.
3. Using a blender or immersion blender, purée until very smooth. Add in pepper and some salt if your broth isn’t very salty.
Serve with more nutmeg on top. Additional lemon zest would be awesome too if you can find some overlooked patches on your lemon.
EDIT: LETTUCE TO BE ORGANIC.
VEGI SALAD
potato salad with green beans and herbs
4 medium russet potatoes, cut into 1/2 inch cubes
3 celery stalks, chopped
1/4 cup parsley, finely chopped
1/4 cup dill, finely chopped
1/2 small red onion, thinly sliced
4 radishes, trimmed and thinly sliced
2-3 cups green beans, ends trimmed and snapped into 1 inch pieces
ricotta salata
mayonnaise
1 egg yolk, room temperature
1 teaspoon sea salt
1 teaspoon mustard powder
1 tablespoon vinegar or lemon juice
3/4 cup light olive oil
1. Bring a pot of salted water to boil. Cook potatoes until fork tender, about 20 – 25 minutes.
2. Meanwhile, make the mayonnaise. Whisk the egg yolk, salt, mustard powder, and vinegar/lemon juice together. Drip by drip, add the oil until the mixture is thickening. Then you may drizzle the oil in a steady, thin stream, whisking the whole time until all of it is incorporated. You can hand whisk or use a hand held blender with a whisk attachment. I like the hand whisk.
3. Chop up the veggies (minus the green beans) and herbs and add to a big bowl.
4. When the potatoes are done, drain and add to the big bowl. In that same pot, add some more salted water and bring to a boil. Add the green beans and cook for just a couple minutes, until bright green. Drain and run some cold water over them to stop them from cooking. Add to the bowl.
5. Toss the veggies, herbs, potatoes, and green beans and let the mixture cool a bit. Add mayo to your liking and salt and pepper to taste.
EDIT: WE USED ORGANIC RUSSETS SO THAT WE COULD EAT THE PEELS. CELERY TO BE ORGANIC (WE USED BOK CHOY, DOES NOT NEED TO BE ORGANIC). GREEN BEANS TO BE ORGANIC. WE USED HOMEMADE MAYO WHICH WE HAD AND ADDED 2 TEASPOONS OF HOMEMADE MUSTARD. http://www.myrecipes.com/recipe/ballpark-beer-mustard-50400000110377/ IS A GOOD ONE.
EGG BREAKFAST OR ENTREE
onion and parmesan frittata
adapted from Bon Appetit, serves 4 – 6
8 large eggs
1/4 cup fresh basil leaves, cut into a chiffonade
4 sage leaves, finely chopped (or a 1/2 teaspoon of dried sage)
4 ounces grated parmesan
1 teaspoon fresh rosemary, minced (or equal dried, crumbled)
1/2 teaspoon kosher salt
freshly ground black pepper
3 tablespoons extra-virgin olive oil
1 medium onion, quartered lengthwise and thinly sliced crosswise
ricotta salata, shaved, optional
1. Preheat oven to 400°F. Mix the first 7 ingredients in a medium bowl and set aside.
2. Heat the olive oil in an ovenproof 8 inch skillet over medium-high heat. Add the onion and sauté for about 6 minutes, stirring frequently. The onions should be soft and just starting to show a little bit of color.
3. Reduce the heat to low and pour in the egg mixture. Gently stir to get the onions incorporated. Add the shaved ricotta salata on top if you want.
4. Cook for about 3-4 minutes, until the frittata just begins to set. Put the skillet in the oven and bake until just set, about 9 minutes.
You can serve the frittata hot or even room temp.
FISH/VEGI ENTREE
salmon with creamy roasted poblano sauce
adapted from Rick Bayless, serves 4
poblano sauce
2 poblano peppers (sometimes also labeled pasilla peppers)
3 garlic cloves, peeled and halved lengthwise
1/2 cup heavy cream
1 cup whole milk
2 tablespoons olive oil
2 zucchini and 2 yellow summer squash, cut on the diagonal into 1/2-inch pieces.
1 1-pound side of salmon
1. Preheat broiler. Line a baking sheet with parchment paper and place peppers on it. Broil for about 15 minutes, turning once. Place peppers in a bowl and cover with a dish towel. Let cool.
2. Meanwhile, heat oil in a large sauté pan over medium heat. Add garlic and cook 3 to 4 minutes, stirring frequently, until browned. Be careful not to let the garlic get too brown – it can happen really quickly. Using a slotted spoon, transfer the garlic to a blender. Set pan aside.
3. Once the peppers are cool, remove them from the bowl and peel the skin off. Rip out the stems and discard the seeds. Give them a rinse to wash off any stuck on seeds and pieces of skin. Coarsely chop and add peppers, along with cream and milk, to the blender and process until smooth.
4. Reheat the leftover oil in the sauté pan over medium high heat. Add the squash and cook until starting to brown, but still crisp-tender. About 7 minutes. Season with salt and pepper.
5. Preheat the over to 400 degrees. While the vegetables are cooking, reline the same baking sheet you used for the peppers with parchment paper. Drizzle some oil on the parchment and place the fish on it. Drizzle more oil on top of the fish and generously season with coarse sea salt and fresh ground pepper. Bake in the oven for about 6 minutes, until the fish flakes (internal temperature should be 155 degrees). The cook time will vary depending on the size of the side of salmon you get, or if you do fillets. Just be sure not to over cook.
6. While the fish is cooking, add the pepper sauce to the squash and simmer until thickened slightly. Season with salt and pepper. Serve the fish with a generous ladle of the sauce and vegetables.
EDIT: WILD CAUGHT ALASKAN SALMON ONLY. UNLESS SUSHI IS DESIRED WE RECOMMEND COOKING ABOUT THREE TIMES AS LONG AT 400. GET IT FLAKEY. SUMMER SQUASH TO BE ORGANIC. WE USE SOY MILK, NOT DAIRY.
VEGI STEW
EDIT: WE HAD NO CHEDDAR, PARMESAN WAS GOOD. CELERY, CARROTS TO BE ORGANIC. ORGANIC SQUASH WOULD BE NICE. WE USED BOK CHOY IN LIEU OF CELERY-IT DOES NOT NEED TO BE ORGANIC.
MEAT/VEGI ENTREE OR SIDE DISH
Buffalo and Butternut Squash Chili
adapted from Whole Foods
2 tablespoons olive oil
1 small yellow onion, chopped
1 green bell pepper, cored, seeded and chopped
2 jalapeños, seeded and finely chopped
2 cloves garlic, finely chopped
1 pound ground buffalo
1 (14.5-ounce) can diced tomatoes
1 (1 pound) butternut squash
1 cup broth
1 1/2 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon cinnamon
salt and pepper to taste
extra sharp cheddar cheese, grated
avocado, sour cream, and cilantro for optional garnishing
1. Preheat your oven to 425. Slice the squash in half width wise, and then again on both halves lengthwise. Scoop out the seeds. Place the squash cut-side down on a parchment-lined baking sheet. Bake for 30 minutes, or until tender.
2. Heat the olive oil in a large stew pot over medium heat. Add the onion, pepper, jalapeños, and garlic and cook for about 5 minutes. Stir frequently.
3. Add the meat and cook, stirring, until browned.
4. Scoop out the flesh of the squash and add to pot along with tomatoes, broth, and spices. Bring to a boil, then cover and simmer for 30 minutes. Stir occasionally.
5. When the chili is done, turn on the broiler. Ladle the chili in bowls and sprinkle the cheese on top. Put the bowls under the broiler (it helps to put them on a baking sheet for easy removal) for several minutes, until the cheese is browned.
6. Serve with avocado, sour cream, cilantro on top.
EDIT: BELL PEPPER TO BE ORGANIC. FRESH TOMATOES BETTER.
...EXCEPT FOR THIS ONE WHICH IS ONE OF THE BEST IN THE WEST & EASIEST I'VE EVER HAD...:
Margherita Tortilla Pizza
Serves 4
Brush 4 8" organic spelt tortillas on
both sides
with a total of 2 T extra virgin olive oil.
Prick all over with a fork. Bake on a baking
sheet at 400F degrees for 5 minutes per side
until golden. Dividing evenly top with 1 cup
marinara sauce, onions, garlic,
and mushrooms.
Top each tortilla with one slice, torn
into pieces,
Provolone soy cheese and 1T
grated Parmesan
(mozzarella called for). Bake until
cheese melts
5-7 minutes at 400. Top with fresh basil.
OR any variation if you don't care about the
"Margherita": use romano, fresh
oregano, organic
ground beef, buffalo, tomato,
broccoli, organic
green pepper, jalapenos. The less real
cheese and
the more soy cheese the healthier.
NO NITRITES, NITRATES please.
...BUT THAT'S ALRIGHT. SHE STOLE THEM ALSO. THAT'S WHAT SHE GETS FOR LEAVING A NICE COMMENT ON MY HIKING BLOG (BUT SHE CALLED ME A WOMAN). IF YOU GO TO HER SITE DON'T TRY TO HIKE THE GRAND CANYON RIM TO RIM IN ONE DAY AS SHE SUGGESTS.
BUT THESE ARE O.K. TO TRY.
BE AWARE THAT I AM USING VEGETABLE/FRUIT ORGANICS WHEN NECESSARY. BUY ORGANIC AND EAT THE PEEL.
MEAT (AND DAIRY WOULD BE GOOD) WILL ALWAYS HAVE THE USDA ORGANIC GREEN AND WHITE SEAL EXCEPT BUFFALO WHICH IS GRASS FED.
ALL BROTH USED WILL BE VEGETABLE.
EGGS WILL BE ORGANIC OR PASTEURED.
JUICE RECOMMENDATION IS FRESHLY SQUEEZED OR AT LEAST NO-ADDITIVE.
ALL OILS WILL BE EXTRA VIRGIN OLIVE OR CANOLA.
IN ANY RECIPE A MIXTURE OF 50/50 TURMERIC AND PEPPER IS PREFERRED OVER SALT & PEPPER (TURMERIC MUST BE ACTIVATED WITH EQUAL AMOUNTS OF BLACK PEPPER).
1/2 THE AMOUNT OF AGAVE NECTAR WILL BE USED INSTEAD OF SUGAR.
WE ARE NOT USING CANNED ANYTHING (FOR INSTANCE USE FRESH TOMATOES, NOT CANNED).
VEGI SIDE DISH
burnt carrots with parsley and garlic chips
adapted from Francis Mallmann’s Seven Fires: Grilling the Argentine Way
The original recipe called for the carrots to be served on top of arugula – It also involved fried goat cheese slices.
vinaigrette
2 tablespoons red wine vinegar
4 tablespoons extra virgin olive oil
sea salt and pepper
carrots
8 medium carrots, peeled
3 tablespoons extra virgin olive oil
1 tablespoon chopped fresh thyme, or dried
coarse sea salt and pepper
leaves from 1/2 bunch parsley
garlic chips
4 – 6 garlic cloves, thinly sliced
1/4 cup olive oil
1. To make the dressing, whisk 4 tablespoons of the olive oil into the vinegar. Season with salt and pepper and set aside.
2. Cut the carrots in have widthwise, then into sticks. Cutting them into quarters lengthwise did the trick for the most part, although if the larger half of the carrot is kinda thick, then 6ths is good. Toss in a bowl with 3 tablespoons olive oil, thyme, and coarse sea salt and pepper to taste.
3. Heat a large cast iron pan over high heat. Add carrots in a single layer and cook for about 3-5 minutes, until blackened. Flip and cook for about 2-3 minutes more, lowering the heat a tid if the pan is getting too, too hot. Do this in batches if necessary – I did two. The carrots should be tender on the inside and crispy on the outside.
4. Adjust the heat on the burner to medium high and carefully wipe out the cast iron pan. Heat the oil and add the garlic (test one slice to make sure the oil is hot enough). Cook until the garlic just begins to turn brown – several seconds, tops. Scoop out with a slotted spoon and drain on a paper towel. Don’t let the garlic get too brown, it’ll keep cooking after you’ve scooped it out. They burn really easily and then are gross.
5. Toss the carrots with the parsley and dressing to taste. Top with garlic chips.
EDIT: WE USED ORGANIC APPLE CIDER VINEGAR IN LIEU OF RED WINE VIN. WE RECOMMEND 1/2 THE OLIVE OIL FOR THE GARLIC CHIPS. CARROTS TO BE ORGANIC.
VEGI SIDE DISH
world’s best B(b)russels sprouts
adapted from Bon Appétit, serves about 8 wimpy eaters, more like 5-6 my kind of servings
2 tablespoons butter
1 1/2 pounds brussels sprouts, ends trimmed, and halved (don’t you dare throw away the leaves that fall off when you cut them – they are the best)
3/4 cup chicken broth
2 shallots, thinly sliced
1 tablespoon chopped fresh marjoram, or dried
salt and freshly ground pepper
optional: 1 tablespoon butter, 1/2 cup pine nuts, 1/3 cup heavy cream
optional step 1. In the skillet you’ll cook your brussels in, heat 1 tablespoon butter over medium heat and add pine nuts. Stir until they’re golden brown, about 3 minutes. Put in a small bowl and set aside.
1. Melt 1 tablespoon butter in large skillet over medium heat. Add your brussels and sauté, stirring occasionally, for about 10 minutes until they are getting nice and brown.
2. Pour in the broth, cover, and simmer until sprouts are almost tender, about 5 minutes.
3. Uncover and simmer until broth evaporates, about 5 minutes. Push aside the sprouts a bit and melt the other tablespoon of butter in the center. Add the shallots and sauté for about 3 minutes.
4. Stir in the marjoram and season with salt and pepper. If your broth is salty, then you probably won’t need any additional.
optional step 4. Pour in the cream along with the marjoram, stir until the brussels are coated, and simmer for about 4 minutes. Mix in half of the pine nuts, and save remaining half to sprinkle on top when they’re in the serving dish.
EDIT: WE USED CANOLA OIL IN LIEU OF BUTTER. MORE NUTRITIOUS AND LESS EXPENSIVE.
EGG/POTATO BREAKFAST OR ENTREE
tortilla española
serves about 4 – 6
1 cup extra virgin olive oil, preferably Spanish
3 medium potatoes, about 1 pound, peeled and thinly sliced
1 medium yellow onion, halved and thinly sliced
1 tablespoon coarse sea salt, divided
4 eggs
1. Heat oil in a 8 inch cast iron or sauté pan over medium high heat. Add potatoes, onions, and 1/2 of salt. Lower heat to medium and cook, stirring frequently about 20 – 25 minutes until potatoes are fork-tender and just starting to brown. If they’re browning too quickly, turn the heat down.
2. Place a colander in a medium bowl and dump the contents of the pan into it. Let the oil drain from the mixture.
3. Meanwhile, in another bowl, beat eggs and remaining salt. Add the veggie mixture and gently stir to combine.
4. Add a tablespoon of the reserved oil back to the pan and add the egg mixture, pressing it down to an even level. Lower heat to medium low and cook for about 3 – 5 minutes, lifting edges with a spatula, until the bottom is just set.
5. Run a spatula around the edges and place a plate on top of the pan and carefully flip. Add another tablespoon of oil to the pan and slide the tortilla back in. Finish cooking for another 2 – 3 minutes.
EDIT: I DIDN'T HAVE MUCH HOPE FOR THIS ONE, IT SOUNDED LIKE "I'VE HAD SOMETHING LIKE THIS A MILLION TIMES". I LOVED IT! USE HALF THE OIL. OF COURSE 50/50 TURMERIC AND BLACK PEPPER INSTEAD OF SALT. GARDEN FRESH TOMATO SLICES ON TOP SOUNDS GOOD. POTATOES TO BE ORGANIC TO EAT PEEL.
FISH ENTREE
green curry salmon with kiwi salsa
salsa
4 kiwis, peeled and chopped
1/4 red onion, finely chopped
1/2 jalapeño, or to taste
1 garlic clove, minced
1/4 cup cilantro, coarsely chopped
fresh lime juice
coarse sea salt and freshly ground pepper
Mix all ingredients together in a bowl. Season with lime juice, salt and pepper to taste. I find it easiest to peel a kiwi by cutting it in half, then using a spoon to scoop out the fruit. That way you also get to scoop out and eat any leftover kiwi in the skin shell.
salmon
1 side of salmon, skin on
2 tablespoons olive oil/fat, divided
2-3 tablespoons green curry paste
coarse salt and freshly ground pepper
1. Using a butter knife, scale the skin by running the knife over it backward. Give the salmon a good rinse afterward.
2. Coat the fish with some olive oil and generously pat on the curry paste. Season to taste with salt (depending on your curry paste – mine is rather salty) and pepper. Cut into fillets.
3. Heat the remaining oil in a large sauté pan over medium heat. When the oil is hot, sear the salmon for about 3-4 minutes per side, depending on the thickness of the fillets you cut. Do this in batches for the most even cooking. Don’t disturb the fish until you’re ready to flip it! You don’t want a stuck on skin mess.
Top the fish with some kiwi salsa and another squeeze of lime! Gorgeous.
EDIT: WILD CAUGHT ALASKAN SALMON ONLY. I'M TEMPTED TO FLAKE THE SALMON AND SERVE IT ON "TORTILLA ESPANOLA" WITH THE KIWI SALSA. Awesome. AND I HATE KIWIS! THIS IS GOOD SALSA. WE JUST MADE A PASTE OF CURRY POWDER AND WATER-WORKED FINE. I THINK THAT A SIDE OF SALMON IS ABOUT A POUND?? NOT OLIVE OIL/FAT, EXTRA VIRGIN OLIVE OIL ONLY.
EGG/VEGI ENTREE
Broccoli, Cheddar, & Garlic Quiche
10 ounces (about two small heads) broccoli, chopped into bite size pieces, larger portion of stems discarded
2 garlic cloves, pressed or mashed into a paste with a pinch of salt
6 large eggs
1 1/2 cups cream
1/4 teaspoon grated nutmeg
1/4 teaspoon cayenne
5 ounces extra-sharp Cheddar, coarsely grated (2 cups), divided
1/4 cup grated Parmesan
1. Preheat oven to 375 degrees. Cook broccoli in a large pot of boiling salted water for about 4 minutes. Drain, rinse under cold water, and pat dry. Be sure that it’s not soggy, as this will affect the cooking time of the quiche.
2. In a large bowl, whisk together the garlic paste, eggs, cream, nutmeg, cayenne. Stir in 2/3 cup cheddar.
3. Pour the filling into a deep pie pan and add broccoli. Sprinkle the remaining cheddar and the parmesan on top. Bake for 45 – 60 minutes, or until getting puffy in the oven and knife comes out clean. Let cool for 15 minutes before serving.
EDIT: QUICHE IS QUICHE BUT THE BEAUTY HERE IS NO CRUST. CHEDDAR SOY CHEESE IN LIEU OF DAIRY AND 1/2 THE CREAM REPLACED BY SOY MILK ARE GOOD ALTERNATIVES.
VEGI SOUP
lettuce soup
adapted from Sunset Magazine, serves about 6 – 8
COMMENT: I WOULD NOT PUT TOO MANY 3 STAR RECIPES IN THIS BLOG. BUT I'M THINKING "LETTUCE SOUP? LET'S SEE ZERO STARS." WELL, IT'S NOT BAD. A NICE CONSISTENCY (LIKE EGG DROP?) AND TASTES MAYBE LIKE CREAM OF CELERY IF YOU LIKE THAT. SURE NEEDS MY 50/50 SEASONING AT SERVICE.
2 tablespoons butter
1 large or 2 smaller leeks, white and light green parts sliced lengthwise and then crosswise and washed well
1 large head of romaine, red leaf, or other lettuce (I don’t think iceberg would be that great in this…) washed well
zest of 1 lemon
1 1/2 teaspoons freshly ground nutmeg
4 cups chicken broth
sea salt and freshly ground pepper
1. Heat butter in a large pot over medium heat and add leeks, the lower 1/4 or 1/3 of the head of lettuce – the thicker stems, lemon zest, and nutmeg. Cook for about 5 minutes. Please, please make sure your lettuce and leeks are well-washed. Gritty soup sucks (I washed mine real well I thought and still had a couple lightly gritty spoonfuls).
2. Pour in the stock and add in the rest of the lettuce leaves. Bring to a boil and simmer, covered, for about 10 minutes. Time doesn’t totally matter as the lettuce will wilt real quick. If you’re in a hurry just a few minutes will do but if you’re not and you let the thing simmer for 30 minutes, it’ll be fine and perhaps better.
3. Using a blender or immersion blender, purée until very smooth. Add in pepper and some salt if your broth isn’t very salty.
Serve with more nutmeg on top. Additional lemon zest would be awesome too if you can find some overlooked patches on your lemon.
EDIT: LETTUCE TO BE ORGANIC.
VEGI SALAD
potato salad with green beans and herbs
4 medium russet potatoes, cut into 1/2 inch cubes
3 celery stalks, chopped
1/4 cup parsley, finely chopped
1/4 cup dill, finely chopped
1/2 small red onion, thinly sliced
4 radishes, trimmed and thinly sliced
2-3 cups green beans, ends trimmed and snapped into 1 inch pieces
ricotta salata
mayonnaise
1 egg yolk, room temperature
1 teaspoon sea salt
1 teaspoon mustard powder
1 tablespoon vinegar or lemon juice
3/4 cup light olive oil
1. Bring a pot of salted water to boil. Cook potatoes until fork tender, about 20 – 25 minutes.
2. Meanwhile, make the mayonnaise. Whisk the egg yolk, salt, mustard powder, and vinegar/lemon juice together. Drip by drip, add the oil until the mixture is thickening. Then you may drizzle the oil in a steady, thin stream, whisking the whole time until all of it is incorporated. You can hand whisk or use a hand held blender with a whisk attachment. I like the hand whisk.
3. Chop up the veggies (minus the green beans) and herbs and add to a big bowl.
4. When the potatoes are done, drain and add to the big bowl. In that same pot, add some more salted water and bring to a boil. Add the green beans and cook for just a couple minutes, until bright green. Drain and run some cold water over them to stop them from cooking. Add to the bowl.
5. Toss the veggies, herbs, potatoes, and green beans and let the mixture cool a bit. Add mayo to your liking and salt and pepper to taste.
EDIT: WE USED ORGANIC RUSSETS SO THAT WE COULD EAT THE PEELS. CELERY TO BE ORGANIC (WE USED BOK CHOY, DOES NOT NEED TO BE ORGANIC). GREEN BEANS TO BE ORGANIC. WE USED HOMEMADE MAYO WHICH WE HAD AND ADDED 2 TEASPOONS OF HOMEMADE MUSTARD. http://www.myrecipes.com/recipe/ballpark-beer-mustard-50400000110377/ IS A GOOD ONE.
EGG BREAKFAST OR ENTREE
onion and parmesan frittata
adapted from Bon Appetit, serves 4 – 6
8 large eggs
1/4 cup fresh basil leaves, cut into a chiffonade
4 sage leaves, finely chopped (or a 1/2 teaspoon of dried sage)
4 ounces grated parmesan
1 teaspoon fresh rosemary, minced (or equal dried, crumbled)
1/2 teaspoon kosher salt
freshly ground black pepper
3 tablespoons extra-virgin olive oil
1 medium onion, quartered lengthwise and thinly sliced crosswise
ricotta salata, shaved, optional
1. Preheat oven to 400°F. Mix the first 7 ingredients in a medium bowl and set aside.
2. Heat the olive oil in an ovenproof 8 inch skillet over medium-high heat. Add the onion and sauté for about 6 minutes, stirring frequently. The onions should be soft and just starting to show a little bit of color.
3. Reduce the heat to low and pour in the egg mixture. Gently stir to get the onions incorporated. Add the shaved ricotta salata on top if you want.
4. Cook for about 3-4 minutes, until the frittata just begins to set. Put the skillet in the oven and bake until just set, about 9 minutes.
You can serve the frittata hot or even room temp.
FISH/VEGI ENTREE
salmon with creamy roasted poblano sauce
adapted from Rick Bayless, serves 4
poblano sauce
2 poblano peppers (sometimes also labeled pasilla peppers)
3 garlic cloves, peeled and halved lengthwise
1/2 cup heavy cream
1 cup whole milk
2 tablespoons olive oil
2 zucchini and 2 yellow summer squash, cut on the diagonal into 1/2-inch pieces.
1 1-pound side of salmon
1. Preheat broiler. Line a baking sheet with parchment paper and place peppers on it. Broil for about 15 minutes, turning once. Place peppers in a bowl and cover with a dish towel. Let cool.
2. Meanwhile, heat oil in a large sauté pan over medium heat. Add garlic and cook 3 to 4 minutes, stirring frequently, until browned. Be careful not to let the garlic get too brown – it can happen really quickly. Using a slotted spoon, transfer the garlic to a blender. Set pan aside.
3. Once the peppers are cool, remove them from the bowl and peel the skin off. Rip out the stems and discard the seeds. Give them a rinse to wash off any stuck on seeds and pieces of skin. Coarsely chop and add peppers, along with cream and milk, to the blender and process until smooth.
4. Reheat the leftover oil in the sauté pan over medium high heat. Add the squash and cook until starting to brown, but still crisp-tender. About 7 minutes. Season with salt and pepper.
5. Preheat the over to 400 degrees. While the vegetables are cooking, reline the same baking sheet you used for the peppers with parchment paper. Drizzle some oil on the parchment and place the fish on it. Drizzle more oil on top of the fish and generously season with coarse sea salt and fresh ground pepper. Bake in the oven for about 6 minutes, until the fish flakes (internal temperature should be 155 degrees). The cook time will vary depending on the size of the side of salmon you get, or if you do fillets. Just be sure not to over cook.
6. While the fish is cooking, add the pepper sauce to the squash and simmer until thickened slightly. Season with salt and pepper. Serve the fish with a generous ladle of the sauce and vegetables.
EDIT: WILD CAUGHT ALASKAN SALMON ONLY. UNLESS SUSHI IS DESIRED WE RECOMMEND COOKING ABOUT THREE TIMES AS LONG AT 400. GET IT FLAKEY. SUMMER SQUASH TO BE ORGANIC. WE USE SOY MILK, NOT DAIRY.
VEGI STEW
Vegetable and Lentil Stew
adapted from Candle Cafe Cookbook
1 cup dried lentils, I used brown
4 cups water or broth
1 medium onion, coarsely chopped
2 medium potatoes, peeled and coarsely chopped
1 medium butternut squash, peeled and coarsely chopped
2 celery stalks, coarsely chopped
1 medium carrot, coarsely chopped
1 medium tomato, seeded and diced (optional – I had one l needed to get rid of)
1 can diced tomatoes
2 teaspoons dried thyme
generous coarsely ground pepper
salt to taste (depends on if your canned tomatoes are salted or not)
cubes of extra sharp cheddar cheese
1. Combine all ingredients, except cheese, in a big pot and bring to a boil. Once boiling, reduce to low heat and simmer, covered, for 1 1/2 hours, or until largest vegetable chunks are tender. Stir occasionally to make sure nothing is sticking. Add more water if it’s too thick for you, but I think it’s best if it’s thick.
2. Adjust any seasonings, if needed, and serve. Add the cubes of cheddar right before serving and stir to mix in. The idea is that they get kind of melty, but are almost like another vegetable in the stew.
You can serve this with slices of crusty bread if you’d like.EDIT: WE HAD NO CHEDDAR, PARMESAN WAS GOOD. CELERY, CARROTS TO BE ORGANIC. ORGANIC SQUASH WOULD BE NICE. WE USED BOK CHOY IN LIEU OF CELERY-IT DOES NOT NEED TO BE ORGANIC.
MEAT/VEGI ENTREE OR SIDE DISH
Buffalo and Butternut Squash Chili
adapted from Whole Foods
2 tablespoons olive oil
1 small yellow onion, chopped
1 green bell pepper, cored, seeded and chopped
2 jalapeños, seeded and finely chopped
2 cloves garlic, finely chopped
1 pound ground buffalo
1 (14.5-ounce) can diced tomatoes
1 (1 pound) butternut squash
1 cup broth
1 1/2 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon cinnamon
salt and pepper to taste
extra sharp cheddar cheese, grated
avocado, sour cream, and cilantro for optional garnishing
1. Preheat your oven to 425. Slice the squash in half width wise, and then again on both halves lengthwise. Scoop out the seeds. Place the squash cut-side down on a parchment-lined baking sheet. Bake for 30 minutes, or until tender.
2. Heat the olive oil in a large stew pot over medium heat. Add the onion, pepper, jalapeños, and garlic and cook for about 5 minutes. Stir frequently.
3. Add the meat and cook, stirring, until browned.
4. Scoop out the flesh of the squash and add to pot along with tomatoes, broth, and spices. Bring to a boil, then cover and simmer for 30 minutes. Stir occasionally.
5. When the chili is done, turn on the broiler. Ladle the chili in bowls and sprinkle the cheese on top. Put the bowls under the broiler (it helps to put them on a baking sheet for easy removal) for several minutes, until the cheese is browned.
6. Serve with avocado, sour cream, cilantro on top.
EDIT: BELL PEPPER TO BE ORGANIC. FRESH TOMATOES BETTER.
Friday, June 8, 2012
Cancer-Here's How Nutrition Does
Before I get going: I learned something the other day on public radio. It's hard to see the expression on a mosquito's face.
Well I haven't made it yet but I haven't had to resort to chemotherapy or radiation treatments. I'm 2 1/2 years past the surgery for appendix cancer. I am and have been trying nutrition. Boring! I know it is but it's cheaper and less traumatic than some other Stage 3 treatments. I don't dismiss the standard treatments lightly. Mom and Dad both had good old chemo or some such thing. Their lifespan after drastic treatments was 2 years each. AND THE FACT IS WHEN CANCER COMES BACK AFTER TWO YEARS IT IS UNSTOPPABLE USUALLY. Well then you may be offered palliative chemo-not so unpleasant.
Some may find my diet very unappealing. I find chemo unappealing.
Here's a typical dinner for me so that you know how nasty I have to live:
Three (organic) Bean Chili
Garlic & Cheese Breads
Organic Lettuce With Extra Virgin Olive Oil & (organic) Apple Cider Vinegar
1 Quart Water Boiled & Chilled
1500 milligrams Chinese herbs (mushroom immunity formula)
2 Squares (70% (I love Lindt) cocoa) Chocolate
and vitamins: zinc (dosage 50), vitamin E (400), folic acid (400), time release vitamin C (500), selenium (200), multi-vitamin w/o iron, calcium & vitamin D supplement
Yep, boring. Everything I eat here is aimed at reducing inflammation. DID YOU KNOW THAT CANCER IS INFLAMMATION? I DIDN'T. MEAT CAUSES INFLAMMATION. Chemotherapy is not inflammation control either. I still can have a pizza or baby back rib occasionally. (At least I have been.)
Admittedly, I still haven't made it the standard 5 years. And why is that the standard? Does the health care system figure a person is broke enough at that point? Why not 4 years and 300 days? What a load.
A friend of mine had relapse after 7 years. 5 years as the standard did her wrong.
Okay, here's the biggest tragedy: A discussion between the oncologist and the patient about nutritional advantages and disadvantages vis-a-vis cancer almost never happens. As a matter of fact, I asked my doctor if I would see a nutritionalist. I like him but he acted like I wasn't speaking English. No nutritionalist I guess.
So I had to research all of the dietary stuff myself while trying to manage the other traumatic things too.
So why do we have to go to an "alternative care" practitioner for nutritional guidance? (This will not usually be insurance covered either.) BECAUSE THE $ IS IN DRASTIC TREATMENTS. There is no money for mainstream medicine in good diet.
Almost every medical person I have talked to is baffled as to why I didn't get chemo. Like I missed something and I just must try it. They seem to think that my oncologist must have been asleep at the wheel. Well I like him because he said that chemo has side effects. I didn't tell him "Duh, I knew that". I just thought that chemo/cancer was like bacon/eggs. Didn't we all think that?
Don't just sit there. Look at these!
nutritiondata.self.com
edibleevolution.blogspot.com/2009/06/anti-inflammatory-recipes-and-foods.html
I get my blood tests soon and I'll see if I'm full of it or not.
Well I haven't made it yet but I haven't had to resort to chemotherapy or radiation treatments. I'm 2 1/2 years past the surgery for appendix cancer. I am and have been trying nutrition. Boring! I know it is but it's cheaper and less traumatic than some other Stage 3 treatments. I don't dismiss the standard treatments lightly. Mom and Dad both had good old chemo or some such thing. Their lifespan after drastic treatments was 2 years each. AND THE FACT IS WHEN CANCER COMES BACK AFTER TWO YEARS IT IS UNSTOPPABLE USUALLY. Well then you may be offered palliative chemo-not so unpleasant.
Some may find my diet very unappealing. I find chemo unappealing.
Here's a typical dinner for me so that you know how nasty I have to live:
Three (organic) Bean Chili
Garlic & Cheese Breads
Organic Lettuce With Extra Virgin Olive Oil & (organic) Apple Cider Vinegar
1 Quart Water Boiled & Chilled
1500 milligrams Chinese herbs (mushroom immunity formula)
2 Squares (70% (I love Lindt) cocoa) Chocolate
and vitamins: zinc (dosage 50), vitamin E (400), folic acid (400), time release vitamin C (500), selenium (200), multi-vitamin w/o iron, calcium & vitamin D supplement
Yep, boring. Everything I eat here is aimed at reducing inflammation. DID YOU KNOW THAT CANCER IS INFLAMMATION? I DIDN'T. MEAT CAUSES INFLAMMATION. Chemotherapy is not inflammation control either. I still can have a pizza or baby back rib occasionally. (At least I have been.)
Admittedly, I still haven't made it the standard 5 years. And why is that the standard? Does the health care system figure a person is broke enough at that point? Why not 4 years and 300 days? What a load.
A friend of mine had relapse after 7 years. 5 years as the standard did her wrong.
Okay, here's the biggest tragedy: A discussion between the oncologist and the patient about nutritional advantages and disadvantages vis-a-vis cancer almost never happens. As a matter of fact, I asked my doctor if I would see a nutritionalist. I like him but he acted like I wasn't speaking English. No nutritionalist I guess.
So I had to research all of the dietary stuff myself while trying to manage the other traumatic things too.
So why do we have to go to an "alternative care" practitioner for nutritional guidance? (This will not usually be insurance covered either.) BECAUSE THE $ IS IN DRASTIC TREATMENTS. There is no money for mainstream medicine in good diet.
Almost every medical person I have talked to is baffled as to why I didn't get chemo. Like I missed something and I just must try it. They seem to think that my oncologist must have been asleep at the wheel. Well I like him because he said that chemo has side effects. I didn't tell him "Duh, I knew that". I just thought that chemo/cancer was like bacon/eggs. Didn't we all think that?
Don't just sit there. Look at these!
nutritiondata.self.com
edibleevolution.blogspot.com/2009/06/anti-inflammatory-recipes-and-foods.html
I get my blood tests soon and I'll see if I'm full of it or not.
Sunday, May 6, 2012
Antiangiogenesis Food-Soup's On
Delicious Mexican Soup
2 tsp extra virgin olive oil
1 small onion, chopped
1 large sweet potato, peeled and cut into 1/2" pieces
3 cups organic vegetable broth
1/2 tsp cumin
1 cup organic corn, cooked
1 cup mild or medium salsa (taste preference)
8 oz tomato sauce (organic hard to find)
2 cups (organic preferred of course) cooked dry black beans
cilantro garnish
Organic not necessary for sweet potato and onion but always preferred, cost being a factor.
Heat oil in a 4-qt. saucepan over medium heat. Saute onion for 3 minutes or until soft and translucent.
Add sweet potato, broth, and cumin; cover and reduce heat. Simmer 15 minutes or until sweet potato is tender. Process soup in blender in two batches until smooth after letting cool 10 minutes.
Stir in corn, salsa, tomato sauce and beans. Simmer, covered, 5 minutes to blend flavors. Cilantro is your antioxidant garnish.
IBS NOTE: Blend also the corn and most of the beans in the mixture and you are all set to make the best of the soluble fiber inside the bean. Corn is hard to digest so why not puree?
Sweet Split Pea Soup
FOUR SERVINGS
4 cups organic vegetable broth
3 organic carrots, diced
1 cup split peas (organic preferred)
1 onion, diced
1 garlic clove, minced
1 tsp minced rosemary
1/2 tsp salt
1 tsp extra virgin olive oil
1 garlic clove, crushed
2 oz sourdough bread, cubed NO HYDROGENATED FAT OR H.F.C. SYRUP
parsley
Organic not necessary for garlic.
In a large saucepan combine broth, carrots, peas, onions, minced garlic, rosemary & salt; bring to a boil. Reduce heat and simmer partially covered, stirring as needed, until the peas have disintegrated. (1-1 1/4 hrs)
Preheat the oven to 350F. In a small bowl, combine the oil & crushed garlic. Brush one side of the bread cubes with this mixture. Bake cubes on baking sheet about 10 minutes or until crisp. Divide the soup into bowls. Add sourdough croutons and parsley to taste.
322 calories, 5 grams fat, 56 grams carbs., 16 grams fiber, 16 grams protein, 75 mg. calcium & IBS friendly
One of the hardest things do is balance an antioxidant diet with an IBS diet. The antioxidant diet uses so much insoluble fiber for health. Soups and purees are a great answer for the tough balancing act.
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