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Showing posts with label Kale.Collards.Cabbage. Show all posts
Showing posts with label Kale.Collards.Cabbage. Show all posts

1.10.2014

Turnip Green Soup

Frigid winter weather here up on our mountaintop hillside brings chills, ice, and cravings for some nice warm soup.  Of course me being me, I crave greens.  Already through my winter rotation of collards, kale, and mustards my body says "TURNIPS!" I mean it, in all capitals- seriously. 

It sure helps that the  turnip greens are packed with calcium and iron as well as many B vitamins and vitamin C.  Turnips themselves make lovely low carb options for soup, stews and puree dishes either replacing potatoes or used in conjunction with potatoes.  (Hence the common cauliflower or turnip switcharoo for mashed potatoes).

January being the new year resolution and diet bonanzzana that it is, low carb diets and primal type diets are all the rage.   I am not a fan of fad diets or even the notion of dieting.  Thus keeping with the "real food" mantra and eating what I have poking up between mounds of dirty snow and mulch, here's to turnips.  Ode to my mother as well for cooking greens for me (she loves kale now!) and calling my dad a "turnip head" (but not because he eats turnips).  

To me, bowl of green goodness.  To Jon, something rotting and wayy past its prime.


2 large turnips, washed
1 large bunch fresh turnip greens, washed and pat dry
2 jalapenos, seeded (optional)
2 slices nitrate free turkey (or pork if desired) bacon
1 cup dry white wine
1 cup water or gluten free chicken broth (homemade or I also use Kitchen Basics)
pink sea salt, to taste
fresh ground white pepper
Italian seasoning and parsley to taste
1 t. (gluten free) dijon mustard (Koops brand is gluten free)
2 T. virgin coconut oil (or bacon fat if desired)


This soup is a no brainer- start with not eating all the greens as you wash them (this is a clever tip I need to give myself often).  Wash and pat dry the greens and cut off the turnips and wash them.  I do not peel my turnips but peel away if you desire.  Start melting the coconut oil (or fat back) in a pot and place in the turkey bacon to brown.  Add the salt, pepper, and spices.

Wash and seed the jalapenos and set aside.  Chop the turnips into quarters or rough chunks.

Meanwhile, puree the greens in your Vitamix (or blender) with the water or stock.  Once the bacon is brown add the peppers and turnips and saute until the peppers are soft.  If you are short on time (or lazy like me) just add the wine to the peppers, bacon, and turnips and steam until the turnips are soft.  Be sure to cover the pot so you retain as much vitamin C as possible.  Once the vegetables are tender pour over the greens puree and add the dijon mustard and any other spices you want.  Let simmer until warm.  If you eat dairy I would recommend some raw cheese such as Beyond Organics's raw cheddar or your basic Parmesan cheese. Otherwise add a dollop of full fat coconut milk or creme fraiche to top the soup.   I ate it with a bow of fresh spinach, mushroom and raw apple ginger sauerkraut salad.  Now slurp away!

Notes: Jon thinks it has too much spice with 2 peppers (he's a wuss :)) and he says otherwise it tastes remarkably like split pea soup.  So there you go- a paleo low carb fake pea soup.  Exactly what I was thinking when I pureed turnip greens (sigh).  Sneak a bowl to your kids or spouse and see if they notice and comment below.


6.23.2012

Herbed Heirloom Tomato Salad with Red Kraut



Grok's been out in the garden as of late.  Summer solstice brought forth a crop of fresh assorted tomatoes, beans, greens, and all sorts of colorful goodies (man I love gardening in old chicken runs! Great poop dirt :))  I love combining my homemade red sauerkraut with fresh produce, especially our various tomatoes.  This is quick, easy and an excellent side dish or snack with avocado (what isn't great with avocado though?!?).  Don't waste these beautiful days inside slaving over a hot oven and instead sweat outside in your garden!

1 large fresh red tomato (I used a better boy I think)
1 large yellow tomato (I used a yellow jubilee)
1 clove fresh garlic, minced
1/4 c. homemade or raw unpasturized red sauerkraut
2 T. organic raw apple cider vinegar
2 T. extra virgin olive oil
1 T. dried (homegrown) oregano
1 tsp. dried dill weed
1 tsp. stevia (optional)
sea salt and pepper, to taste 


Easy: Chop tomatoes into bite sized pieces, combine vinegar and olive oil with garlic and herbs and toss.  Spoon over red kraut and mix gently.  Chill and serve with fresh sliced avocado.



Fresh tomatoes are wonderfully hydrating and a great natural sugar pick me up on a dehydrating summer afternoon.  Since lycopene is concentrated in tomatoes cooked in oil, adding avocado and olive oil will help nutrient absorption.  The oregano adds a nice bite, especially if it is fresh.  I used some I dried from my garden a few weeks ago and it is quite pungent, medicinal even.  Oregano itself is a famous medicinal food (think Hypocrites' commandant) which is high in anxtioxidants, vitamin B6, folate, and assorted minerals like potassium and copper.  It is also nicely balanced in calcium,  magnesium, and iron.  These minerals which compete for absorption in the body but are balanced when found in nature for better bio-availability.  Since oregano is a good source of fat soluble vitamins A, E, and K be sure to consume it in dishes with healthy fats such as extra virgin olive oil and avocado or guacamole.  Raw nuts and virgin coconut oil are also great fats, but try to avoid peanuts and cashews which are legumes, not nuts (at least if you're Paleo).  Oregano is also a highly antiinflammatory and a great antibacterial, antiparastic, and antibiotic herb.

The red sauerkraut is a fantastic Paleo/ low carb condiment which whacks a nutritional punch beyond its volume.  I make my own krauts and kimchis and prefer red kraut to regular green since it adds such color.  Red cabbage also provides a different array of nutrients and phytochemicals than the other varieties of cabbage.  WHFoods cites red cabbage as higher in anthocyanin polyphenols and vitamin C.  Mother was right: Color is the key to health!

As I've mentioned previously, raw lacto fermented foods like sauerkraut provide a concentrated source of probiotics with additional strains such as L. Plantarum which stick to intestinal walls and are not found in other fermented foods.  As a note, you must get raw and unpasteurized saurerkrauts, not the commercial bagged or canned sauerkrauts which are pasteurized.  The high temperatures of canned products kill all the bacteria, good and potentially bad. So spoon on the krauts swimming in friendly intestinal goodies and eat up!

1.19.2012

Kimchi (Napa Cabbage and Bok Choy) and Fermented Radish & Kale [Paleo][Low Carb]

Kimchi is a traditional Korean dish of spicy fermented cabbage. Napa cabbage, usually. An excellent example of the power of the wisdom in traditional diets, kimchi combines the "superfood" elements of cabbage with those of onion and cayenne. As I have mentioned previously,

Cabbage:
  • protects against a wide spectrum of cancers
  • is a great source of glutamine
  • is healing to the digestive system
  • has a mild cholesterol lowering effect*
  • provides antioxidants
  • is a good source of vitamins A, C and K, and anti-inflammatory polyphenols.
The George Mateljan Foundation has an in-depth summary of the health benefits of cabbage and kale. A particular cabbage glucosinolate, sinigrin, has been the focus of anticancer research. In addition,

Kimchi:
  • provides additional detoxification benefits due to the high sulfur content of onions and garlic
  • boosts metabolism (cayenne)
  • provides more vitamin A and C (cayenne)
  • helps lower cholesterol* (cayenne)
Fermented foods like kimchi are a great source of "good" gut bacteria. When made properly with salt or whey (lactofermentation), kimchi and sauerkraut provide an especially important and less common bacterial strain, L. Plantarum. It is one of the few flora strains which sticks to the intestinal wall rather than being processed out by the body like other strains of "good" bacteria. Lactic acid produced in traditional fermentation is one of the most valuable organic acids since it can be used in the body more immediately than other important fermentation by-products like acetic acid.

My kimchi is based on Dr. Ben Kim's recipe. Dr. Ben Kim, from whom I adapted this basic recipe, focuses on the use of Napa cabbage and gives a great pictorial step by step method of traditional kimchi. As anyone who knows me can vouch, however, I cannot follow a simple recipe and have thus fermented a few other varieties of my own "kimchi" using kale and bok choy. Who can pass up such vibrant vegetables in the produce section? Certainly not me, though it would be better if they were growing out of my garden...




Ingredients for the Napa Cabbage Kim Chi: (substitute Bok Choy for Napa cabbage below for the Bok Choy version)
  • 1 large Napa cabbage
  • 1 bunch fresh scallions
  • onion, yellow chopped
  • garlic, minced. I used about 5 cloves
  • 1-2 T. salt (use the second T. salt if not using whey)
  • 1 T. cayenne powder
  • ~1/4" chunk fresh ginger root
  • 1 organic green apple (to puree) or applesauce, unsweetened
  • optional: 2-3 T. sea vegetable flakes

Ingredients for the Fermented Kale and Radish 'Kim Chi':
  • 1 large crisp bunch kale
  • ~ 5 radish
  • onion, yellow chopped
  • garlic, minced. I used about 5 cloves
  • 1-2 T. salt (use the second T. salt if not using whey)
  • 1 T. cayenne powder
  • ~1/4" chunk fresh ginger root
  • organic green apple (to puree) or applesauce, unsweetened
Procedure:
  1. Chop up the Napa cabbage, bok choy, and kale into bite sized pieces. Place in separate bowls. Note: Dr. Kim states that the brassicas shrink about a quarter in fermentation so the end product will have smaller pieces than it initially seems.

    Chopped raw Napa cabbage (L), kale (C), and bok choy (R)

  2. Thinly slice 4 oz. of the radish and either chop or slice the onion. Measure out or pinch desired amount of kelp or other sea vegetable. Set aside.
  3. Measure out 1/4 c. sea salt.* I used Celtic sea salt but really all you need is a basic pure salt and preferably without fillers which will cloud the final fermented product. The Celtic sea salt is a great source of trace minerals and is unrefined. It is not processed with chemicals or at high heat which can damage the healing properties of the salt as many commercial salts are. This brand in particular is "doctor recommended" if that is important to you. *Note: Salt such as Celtic sea salt or table salt with with iodine will slow fermentation. Use pickling salt (iodine free canning salt) if you would like a shorter 2-4 day room temperature fermentation. (Thanks Ima for clarifying that!)
  4. Dissolve the sea salt into warm water and then add the brine to the cabbage batches. Mix the brine and cabbages. I wore gloves so the salt wouldn't sting however the salt is very healing for the skin and will naturally exfoliate and gently detoxify the skin with its astringent quality.

    Salting the cabbage

  5. Cover the salted cabbage batches and let sit at room temperature for about four hours. If it is significantly cooler in your kitchen then you can let it sit a bit longer.
  6. After 4 hours, rinse squeeze dry.

    After 4 hours of salting: Napa cabbage, Kale, and Bok Choy. Rinse well and squeeze dry (far right)

  7. Measure out 1/4 c. cayenne powder or red chili flakes/powder. Mix with warm water to make a paste.

    Make the cayenne paste

  8. Mince and/or sliver fresh garlic and ginger. Measure out your T. garlic and ginger (I used a hefty scoop of organic bottled ginger and slivered some of my garlic and minced the rest in the Vitamix later).
  9. Slice the green onions. I do so at an angle for visual appeal.

    Prep the ginger and scallions.

  10. Puree a few Vitamin C tablets (not necessary but they keep the mix from browning. Lemon juice could also be used I suppose), the cored organic granny smith apples, about 2/3 of the onion, and the remaining 4 oz. of radishes in the Vitamix with 1/2 c. water to make a natural sugar substitute for the cabbage to use as food for fermentation. Note: Dr. Kim's recipe uses apple, pear, and onion but I didn't have pears plus I wanted to add radish and my own twists (read: I can't follow a recipe to save my life, ha!). This puree is the replacement for white sugar, the fermentation food in commercial kim chi and fermented vegetable varieties.

    Slice the radish and onion. Puree the apples, remaining radish, garlic (if not minced), and onion with water and Vitamin C for fermentation sugar base.

  11. Add the kelp (sea veggie)*, sliced scallions, onion, cayenne/ginger/garlic paste to the kimchi base (the rinsed brined cabbage). Add about 1/3 of the apple puree, the green onions, and the red chili paste and ginger to each of the cabbage batches. You will have to make a full red chili paste batch as in step 7 for each cabbage batch (one for Nappa, one for bok choy, and another batch for the kale). *Again note that the high mineral (iodine) content of the sea vegetable will slow fermentation a bit.
  12. Mix well with gloves.
  13. Using a wide mouth funnel (such as a canning funnel made for Mason jars), spoon the kimchi into sanitized glass jars. Leave some head space (a little room) at the top for expansion as the brined mixture ferments. Leave the jars out at room temperature for at least 24 hours before refrigerating. I actually leave my fermented vegetables out longer than this personally, but for spoilage sake I would recommend 24 hours if you are inexperienced. Otherwise if you are wise in the ways of the age old tradition of fermentation use your best judgement.
  14. Enjoy it! The refrigeration process slows the fermentation, though the batch will slowly continue to cure and become more sour with time.

Kelp and Sea vegetables are high in healing polysaccharides (long chain sugars) and nutritious whole foods.

Kelp and Sea vegetable benefits include:

  • thyroid support through bioavailable trace minerals (most notably iron and iodine)
  • high antioxidants
  • natural cholesterol lowering effects*
  • vandium, an essential component in nutritional support for diabetics/pre-diabetics which helps to regulate blood sugar
  • fucoidan polysaccharides. Anti-inflammatory, antivirual, and high in sulfur like the raw garlic and onions added to the kimchi. David Wolfe's new video on polysaccharides discusses how certain polysaccharides protect against strains of the herpes virus.
*Much research supports the fact that low cholesterol is not a preventative measure for heart disease. For women, the higher the cholesterol the better since the cholesterol-hormone interaction and blood sugar versus fat is more prominent in women (especially post menopausal women) than men. The Weston Price foundation has many research articles on the benefits of high cholesterol including how high cholesterol increases longevity.

Though kimchi is a delicious superfood, don't overdo it on cruciferous vegetables (cabbages, kale, collards, broccoli, etc) since they can slow the thyroid if overeaten. Raw and fermented cabbage contains goitrogens which block thyroid hormone production. The natural iodine and minerals in the sea salt and sea vegetable will help to balance the goitrogen effects, however fermentation actually activates the goitrogens. The Weston Price foundation says the following on fermentation and the "dangers" of goitrogens in crucifers:
Fermentation of sauerkraut actually activates the goitrogens from their precursors. It also has the beneficial effect of reducing the nitrile content to half of what would be generated by cabbage upon digestion. Since nitriles appear to be more toxic than goitrogens and their effects cannot be mitigated by dietary iodine, the overall effect of fermentation is positive. More importantly, if sauerkraut is used as a condiment, the amount of goitrogens consumed is very low and very unlikely to exert any harm. However, it is important to realize that unreasonably high intakes of sauerkraut could have adverse effects.
'Nuff said. Now feast your eyes and then ferment up some veggies to feed your tummy! Don't forget hearty winter greens are a great source of vitamin C and vitamin K (though not as good of a vitamin K source as animal products like raw butter).


slideshow

3.31.2008

Ginger Sea Trout Asian-Style Soup [Low Carb] [Low Fat]

Sorry all for the long delay between posts, we've been busy bees trekking back and forth to Atlanta for Easter and wedding planning. Nothing like a great relaxing post-prelim break of driving furiously all around North Carolina and Georgia. If you've never been to Atlanta and like pain, I recommend I-285 during rush hour -- perfect meditation time! What else are you going to do for a 2 hour (10 mile) journey across the dry, cracked pavement? Anyways, Easter was great and family visits home were more than worth the trip (I'm not just saying that because our families read the blog... no way, ha).

I hate the girly details in wedding planning though. I still think jeans and hiking up the Appalachian Trail is a great wedding. God can hike, right? I might need to check on that before I pack my favorite washed denim $3 thrift store jeans. Weddings, I have come to realize, are complicated beasts. Do you know how difficult it is to find inexpensive sundresses or casual bridesmaid dresses?!? Suggestions? Purple and green are the colors so .. if you see any .. :) Has anyone else noticed the 30% increase in price when the "w" word is mentioned?

At least I have an army of angels (oxymoron?); my mom and her friends yanked the devilish details from me (to save my sanity, I lose weight and eat like a monster under high stress. $300+ weekly food bills are frustrating, especially when you keep losing weight!). We are very very grateful guys! How many gals are blessed with volunteer wedding planning friends and great parents (both sides, how lucky!)? ~Contended sigh~ Well, now that I have this plethora of free time nipping at my heels, I can move on and get back to some gluten free goodness. Without further ado, I give you yet another fish and soup recipe! Surprise, I bet you never would have thought I cook soup, right? Nope.



3 large leaves (with stems) Chinese broccoli
2 large handfuls (~ 1 c.) fresh organic collard greens
~1/3 c. fresh organic spinach
3 small sundried tomatoes, chopped
1/4" chunk fresh ginger root, sliced thin
1 large fillet sea trout or cod
~1 T. San-J wheat free low sodium tamari
3-4 T. extra virgin olive oil or to taste
5-6 c. water

Seasonings:
pinch crushed red pepper
sea salt and pepper
a liberal shake ginger powder
garlic powder to taste

In a medium to large pot bring the water to a boil. While the water is warming up, wash and pat dry the greens and slice the ginger thinly. You can chop the greens into bite-sized pieces, but I just tore them leaf-by-leaf directly into the pot to save time. Finely chop the sundried tomatoes and add to the water.

Add the spices and tamari to the pot. Once the water is boiling, add the torn greens to the pot. Reduce the heat and let the greens cook for a few minutes until soft but still bright green. The cooking time here is flexible and depends on how mushy you like your vegetables. I like collards very soft but the broccoli and spinach are much better if only simmered for around 3-5 minutes.

Once the greens are to your liking (this was about 5 minutes for me), add the trout fillet and olive oil. I added it whole since it will break up as it cooks. Turn the heat to low and cover. Let simmer for another 2-3 minutes so the fish can poach. You do not want to overcook the fillet, so just check on it after a few minutes by prodding it with a spoon and see how easily it flakes. If it flakes easily, it is finished. Turn off the burner and remove the pot from the heat. Serve immediately.

Optional Additions at serving time (I didn't use them this time though):
  • sprinkle kelp or sea vegetable of choice (high in iodine, great for your thyroid)
  • dash ginger powder


Hey, it's not Fish Stew of the like of Natalie @ Gluten Free Mommy (which I still want to make, by the way), but this soup had a wonderful flavor and really hit the spot. Of course, ginger and leafy greens are a far cry from a tomato-based stew, but you know I can't follow directions; I can only follow my sense of smell and taste. Besides, who can pass up fresh ginger? Fresh ginger root has many health benefits, but it is particularly excellent for digestion. I love fresh spinach too, so this was a treat. Hope you enjoy it too!

Collards are a great source of dairy free calcium and chlorophyll, so load up! Collards are also high in Vitamin K, A, C, and manganese. According to a study in The Journal of Nutrition, there is some fuss about the phytonutrients in collards helping lower liver cell secretion of the cholesterol transporter apolipoproteinB-100 (apoB) by greater than 50%. ApoB transports LDL cholesterol (the "bad" cholesterol) to tissues. Maybe eating some collards would be a wise choice in view of the many problems and complications of pharmaceutical cholesterol-lowering drugs. In reality, remember we need a balance of not only nutrients, but also things like cholesterol (ie, LDL is not "bad" unless it is out of balance with your HDL). You should aim for a varied, balanced diet with food-based nutrient sources rather than pills. Isolated vitamins, minerals, and drugs are less recognizable and absorbable to the body. Collards are also a heck of a lot cheaper than a multi vitamin and cholesterol pill. Melissa @ Gluten Free for Good made a recent post on dairy-free woes with fantastic information. Check her Moo-Free Got Milk post for high calcium dairy free foods and explanations of how dairy breaks down.... literally! On an unrelated note, coconut yogurt is incubating now, so it should be up soon... only a month or so late. That's all for my ranting, until next time...slurp!



Cindalou's Kitchen Blues: Healthy Celiac / Coeliac Gluten and Dairy Free Recipes

1.29.2008

Turkey "Chili" Cabbage Soup [Paleo] [Low Carb]



It's still January, our national soup month, and it is a bit warmer outside (in the 40's now), but since we've been on a soup binge I thought I'd squeeze this last one in. I bet everyone is sick of my soup and turkey already :) Bear with me just a bit longer here and maybe even try your hand at your own chili-soup concoction. If you don't do meat, I have just stolen my old red cabbage soup and veggie soup "recipes" (they all have similar ingredients and I don't do recipes- anyone else's or my own), so don't feel oppressed by all the recent turkey food. Cabbage is delicious in its own right. My soup archive is here if you do so dare to venture into soup-land.

Anyways, I decided that this sad package of ground turkey I had in the bottom of the fridge deserved a privileged place on my soup extravaganza list. This was inspired by both my shivering body (last week it snowed ?!?) and Melissa's latest bison chili post. I have been building on top or alongside many of Melissa's ideas lately - she provides excellent nutrition and lifestyle information. No commission, of course; I just enjoy sending you readers to a bonafide nutritionist. I am just a want-to-be nutritionist (who is working on my preliminary PhD presentation for early in February - wish me luck - I need a friggin' miracle here!)

Although the pictures look awful, this soup tasted great and is uber healthy. Be sure to add a good dose of extra virgin olive oil to the soup right before serving for extra healing monounsaturated good fat and a delicious flavor boost.

Turkey Chili Base:
1 lb ground lean turkey
2 medium to large onions
4 jalapeño with seeds, whole
6-8 cloves garlic, minced (or however many you prefer)
1/4" chunk fresh ginger, minced
2 T. organic virgin coconut oil, for sauteeing
1 T. gf bbq sauce (optional- I use Kraft Lite)

Seasonings:
garlic powder, to taste
2-3 T. dried rosemary
dash cayenne pepper (optional, but its great for a little metabolism boost, detoxing, and internal heating if you know what I mean!)
~1 t. (fiesta) chili powder- check ingredients to ensure gluten free
~2 t. turmeric
pinch paprika
~1 t. sage or gluten free poultry seasoning

Cabbage Soup Base:
8-10 c. pure water
1 c. red cabbage
~2 c. green cabbage
5-6 fresh basil leaves

Add the coconut oil to your large stockpot and turn the heat to medium to melt the oil. Roughly chop the onion, mince the garlic and ginger/horseradish mixture, and slice or mince 1-2 of the jalapeños. Add the chopped onion and garlic-pepper mix to the hot pot and saute for 2-3 minutes until the garlic is very light brown and aromatic.

Add the ground turkey and seasonings to the sauteed onion and garlic in the pot, and turn the heat to low. Break up the meat and mix in the seasonings with a spoon or spatula. Cook on low to medium low for 5-7 minutes or until the meat is ~ half done. You can cook it thoroughly, but that's unnecessary since the meat will simmer in the soup.

Next, combine all the other ingredients in the pot. I find it easiest to add all my veggies first and then pour in the water so that I do not overfill the pot. Turn the heat to low. Cover and let simmer for ~ 1 hour. Serve hot.

Cindalou's Kitchen Blues: Healthy Celiac / Coeliac Gluten and Dairy Free Recipes

1.22.2008

Sage Turkey Spaghetti [Low Carb]



1 lb ground turkey
1/2 small green pepper
2 small onions, chopped
1 28 oz can fire roasted organic (whole) tomatoes
1 small can (7 oz) mushrooms, drained
1/4 c. dried/dehydrated zucchini slices (or fresh)
1 organic carrot, grated
red wine, to taste
1 can 15 oz. organic tomato sauce
2 T. apple cider/red wine vinegar
~1/4 c. pure water (optional, it thins the "tomato-ey" taste a bit)

Seasonings:
Rosemary
Sage
Garlic
Crushed Red Pepper
Sea salt and pepper
Italian seasoning
extra virgin olive oil
fresh basil leaves, chopped

In a food processor, mince the garlic and basil together. If you like a little heat, add a seeded red chili or a jalapeño. Roughly chop the onions and green pepper and set them aside. Open all the cans and drain the mushrooms (or use fresh mushrooms). I used the Saladmaster to finely grate the carrot and set it aside for later.

In a large frying pan or electric skillet, add the coconut oil or other safe sautéing oil and turn the skillet to medium heat to melt the coconut oil. As a rule while cooking at higher temperatures, do NOT cook in olive oil or some other highly monounsaturated fatty oil. The heat (and light) destroys the more delicate mono and polyunsaturated fatty acid bonds, thus making the oil rancid and toxic. Even if you do not use hydrogentaed (trans-fat) oils, please be aware that you can create trans fats by cooking at high heat with unsaturated oils. I know that olive oil is the canonical oil for cooking, but this is largely due to detailed biochemical and nutritional ignorance on the part of the cooking industry. These chefs are just that - artists of food, not experts on the chemistry behind food molecular interactions, generally speaking. In light of this, please do not see what I have suggested as revolutionary or offensive. Rather, it is simply a statement of fact backed up with well-documented scientific studies. You can also reference Udo's nutritional bible, Fats that Heal, Fats that Kill, for more biochemical details on this subject. Please also recall that organic virgin coconut oil is not a bad saturated fat. In fact, coconut oil is an antibacterial, antimicrobial, and metabolism and immune booster which helps you lose weight! If you are interested, I have addressed coconut oil many times in the past. If you already use it, then I guess I'm preaching to the choir :) More info on the different types of oils and their uses can be found at An Insider's Guide to Natural Medicine.

Once it is melted, saute the ground turkey with the extra virgin olive oil, onions, garlic, and herbs. I cooked the turkey on medium heat (~4 on my stove, or about 250-275 degrees in an electric skillet) for about 5-7 minutes (until the meat was ~ half done). As the meat slowly cooks, add more spices as necessary to adjust to taste. You may want to add a little more extra virgin olive oil, though I did not here.

Add the zucchini, tomatoes (with juice), wine, vinegar, and carrot to the pan and mix well. Cover and cook on low heat for another 5 minutes or until the meat is no longer pink. Remember that grass fed meat cooks quickly, so always err on the side of less done. In the last few minutes, I add the green pepper so that it isn't mushy and still retains much of its vitamins.



Serve hot with a sprinkle of fresh ground pepper and sea salt. I served this with gluten free brown rice spaghetti (and/or shirataki noodles) and sauteed mustard greens.




FYI: World's Healthiest Foods on cooking with extra virgin olive oil:

Extra virgin olive oil is our oil of choice at the World's Healthiest Foods, and it deserves special mention in this discussion of high heat. Information of olive oil smoke point - associated with the level of high heat it can withstand - is very confusing, and not at all consistent. Manufacturers of extra virgin olive oil - the most nutrient-rich type of olive oil from the very first pressing - list their smoke points as low as 200 degrees and as high as 406 degrees! In general, we believe that the lower limit of this range, somewhere between 200-250 degrees, is the most likely upper limit for safe heating of extra virgin olive oil without excessive damage to the oil. Inclusion of extra virgin olive oil in products baked in the oven at 350 degrees would therefore be worth avoiding, as would stir-frying in olive oil on the stove-top. Inclusion of the fresh oil directly on salads, or as a late-addition to some soups or sauces would prevent this high-heat exposure.

Cindalou's Kitchen Blues: Healthy Celiac / Coeliac Gluten and Dairy Free Recipes

11.19.2007

Easy Cranberry Greens [Low Carb] [Low Fat] [Vegan]



2/3 c. fresh raw cranberries
1.5 lb fresh kale, washed and torn
1/2 c. fresh chopped collards
2 T. virgin coconut oil or extra virgin olive oil
sea salt and pepper

Add coconut oil (or olive oil) to your pan and turn to medium high heat. I sauteed these in my cast iron skillet which I am using to try and increase my iron intake for my anemia (more on this issue later). Once the oil is melted, add the torn kale leaves and collards to the pan. Sprinkle over the sea salt and pepper while stirring the greens. Saute over medium heat for about 3 minutes until the greens are brightly colored and soft. Add the cranberries and stir. Continue to cook for another 2 minutes or so. Serve hot with a squeeze of lemon juice if desired. These make a great and easy low carb vegan side dish for the holidays.




Cindalou's Kitchen Blues: Healthy Celiac / Coeliac Gluten and Dairy Free Recipes

11.11.2007

Avocado Sage Mushroom and Turkey Omelet [Paleo][Low Carb]



Ok, let the leftover turkey recipe bombardment begin! This is the morning-after quick and easy creation which will give you a high protein energy boost for the day. This makes a huge omelet which heartily serves two. If you are cooking for yourself, the leftovers make for a great packed lunch.

4 free range eggs, whisked with ~1 t. water
~ 3/4 c. chopped, cooked turkey
8-10 fresh basil leaves
1 medium ripe avocado, sliced or chopped
1/2 onion
1 large jalapeño with seeds, sliced
~ 4 oz. fresh sliced mushrooms
~ 2 c. fresh torn kale
2 T. organic coconut oil (or more olive oil), for frying
1 T. extra virgin olive oil

Seasonings:
sage
Italian seasoning
garlic powder
dash crushed red pepper
sea salt and pepper

Turn your skillet to medium high and add the coconut oil to melt. Add a tablespoon of water (or lite coconut or other "milk" or olive oil) and whisk the eggs in a medium bowl. Wash and pat dry the kale and fresh basil. Tear the kale into bite sized pieces. Finely chop most of the fresh basil, reserving a few leaves whole for garnish. Slice the mushrooms if they are not presliced and chop the cooked leftover turkey into bite sized pieces or shreds. Chop the onion into small pieces.

Add the mushroom, onion, and turkey to the skillet and season. Saute together for about 2 minutes until the turkey is warm and the onions are a bit brown. Add the kale and reduce the heat to medium low, covering and steaming for another 2-3 minutes or until the kale is soft and bright green. Uncover and remove everything from the pan and set aside. You may want to add more coconut or olive oil so the eggs do not stick.

Whip the eggs one last time and add the fresh chopped basil, sea salt, and pepper. Pour the eggs into the pan and cover. Cook at low to medium low for a few (~2-3) minutes until the eggs are set and no longer runny (they even steam and "poof" a bit when they cook covered).



Once the eggs are finished, add the previously sauteed veggies and turkey to half the egg, as shown above. Use your spatula to gently lift the sides of the egg to ensure no egg stuck to the pan. Finally, use the spatula as a lever and flip the uncovered half of the egg over the filling and serve garnished with a sprinkle of fresh pepper and whole basil leaves. This make a hearty breakfast and lunch of leftovers.


Cindalou's Kitchen Blues: Healthy Celiac / Coeliac Gluten and Dairy Free Recipes

11.07.2007

Lime Avocado Turkey Veggie Soup [Low Carb]



Broth Base:
~8 c. water
carcass of roast turkey, skin removed
~3 T. organic apple cider vinegar

As I mentioned previously, adding the vinegar helps leach calcium from the bones. This is a easy and inexpensive way to get the maximum benefit from your leftovers. It is always better to get your vitamins and minerals from a natural, whole food source rather than pills. Bring the water, bones, and vinegar to a rolling boil in a large stockpot. I boiled my bones for about 45 minutes, but there's no rule as far as I know. If you'd rather reduce the heat and simmer the bones for a longer time, that'd work just as well (I do this with my Grass Fed Beef Bone-Based Soups).

Soup Ingredients:
1 large ripe avocado
3 limes
~ 2 c. chopped extra dark and white meat pieces
4 large organic carrots
1 large bunch fresh collards
~1/4 head fresh red cabbage
1 large or 2 medium sweet onions
~2 c. cooked organic brown rice (I used our leftover Coconut Brown Rice)
5 cloves fresh garlic, minced
2 large jalapeños with seeds, sliced
~1 c. of leftover turkey drippings, skimmed of all fat

Seasonings:
dried rosemary
garlic powder
bay leaf
sea salt and pepper
5-6 fresh basil leaves, chopped for garnish

Optional Add-Ins:
2 small red potatoes or 1 large sweet potato, cut into ~fifths

While the bones are boiling, wash and pat dry the greens. Roughly chop the onions and the bunch of collards (about 10-15 very large leaves) and place in a large bowl. I used the Saladmaster to ripple cut the carrots and to shred the red cabbage. Mince the garlic and set aside. Slice two of the limes into small pieces (~8th's or so) to add to the soup and leave the last lime whole for now. Slice (or chunk) the avocado into pieces and set aside.

As the bones boil (or simmer), the leftover meat on the bones should fall off or loosen. After the bones are finished boiling, turn off the heat and use tongs to remove the bones to cool on a side plate. Once the bones are cooled a few minutes later, use a spoon or your fingers to pull off the rest of the meat from the bones. Discard the bones and add the meat back to the soup base. You can add an extra cup or so of water for more soup if you have room in your pot.**

Add all of the seasonings, the leftover roast drippings, the cooked rice, and all veggies except the avocado and the 1 whole lime. Bring the soup to a boil (we brought ours to a boil at medium heat). Once it is boiling, turn the heat to medium low and cover. Let simmer for about 20-25 minutes or until the veggies are tender.

Slice the last lime into wedges for garnish and serving. Once the veggies are tender, serve hot with the sliced avocado and lime wedges. Don't forget to squeeze the lime over the soup before eating. The water soluble vitamins and color from the red cabbage give the soup this beautiful deep purple hue, making the broth alone attractive for serving.

** If you make this ahead of time, you can refrigerate the soup base overnight. The overnight refrigeration allows the fat to congeal at the top so you can spoon it off the next day in preparation for turkey soup.



Cindalou's Kitchen Blues: Healthy Celiac / Coeliac Gluten and Dairy Free Recipes

11.01.2007

Cranberry and Red Wine Pot Roast [Low Carb] [Paleo]

The cooler weather and meat sales must have prompted all of us meat-hungry heathen gluten free bloggers to think the same thing: beef roasts. Our virtual gf goddess Karina just made a fantastic looking beef stew and it seems that there is no shortage of other gluten free (and often dairy free, as this recipe is) roast and stew recipes. Hey, even the veggie-inclined gf bloggers are in full seasonal swing with a plethora of scrumptious cranberry recipes. Check out Melissa's Cranberry Sauce and the Cranberry Apple Turnover at Book of Yum.



1 ~3 lb. grass fed beef roast cut of choice
~2 c. fresh or frozen raw cranberries
2 organic carrots
1 large onion
2 jalapeños with seeds
~1/4 head fresh red cabbage
1 28 oz. can organic no salt added whole peeled tomatoes
2 c. torn fresh kale leaves
1 c. fresh collards
~1 c. dry red wine

Seasonings:
sea salt and pepper
rosemary
oregano
Italian seasoning
garlic powder
crushed red pepper
dash nutmeg

Optional Garnish and Toppings:
organic no sulfur raisins
dash hot sauce

First slice the jalapeño and roughly chop the onion and set aside. I used the Saladmaster to slice the carrots and grind up the red cabbage. Wash and pat dry the collards and kale, then either hand tear or roughly chop them.

Coat the inside of your Crockpot or electric skillet with nonstick cooking spray. Unwrap and wash the beef roast with cold water, drain, and place in the Crockpot or skillet. Season the meat. Add the chopped veggies, the cranberries, red wine, and tomatoes with juice.



Cover and cook on low for 8-10 hours. Serve with a few fresh cranberries, some raisins for topping, and extra fresh kale if desired. If you're not on low carb, then indulge in a heaping spoonful of nice hot organic brown rice with a little olive oil and sea salt or some baked red potatoes. Delicious!



I love a glass of red wine with this type of meal, but for those of you with anemia or vitamin B deficiencies (like myself), beware: Red wine, tea and coffee all contain tannins which interfere with the uptake and utilization of iron, thiamin and B12 in the body.

If you have trouble with onions, tomatoes, or spicy peppers, feel free to omit them and add lots of extra cranberries and/or some organic apple pieces for a fruitier roast.

Optional Gravy:
Dissolve about 2 T. of corn starch or arrowroot in cold water. Remove all of the meat and veggies from the Crockpot or skillet and stir in the cornstarch or arrowroot mixture. Mix the starch and juice from the roast well and thicken the juice into gravy by bringing the sauce to a brief ~2 minute boil, stirring constantly. Remove the gravy from the heat and serve immediately.

Cindalou's Kitchen Blues: Healthy Celiac / Coeliac Gluten and Dairy Free Recipes

10.31.2007

Bamboo and Artichoke Chicken [Paleo] [Low Carb]

I always get questions on what I eat for lunch. Specifically, I'm asked for some quick gluten, dairy, nut, corn, soy, egg, blah blah free low carb recipes. This recipe will last me a few more lunches. I'm a multi-task lunch maker; I either make them while preparing dinner or while cleaning up after dinner. Recipes like this are especially easy since I can concentrate on another meal while it cooks.

This recipe obviously has meat since I need a higher protein diet, but it is free of all nuts, corn, soy, eggs, red meat, flax, tomatoes, gluten, wheat, and dairy (and many other foods I can't think of at the moment). What you see is what you get :) If you have trouble with "key" ingredients such as onions, please feel free to omit them or substitute whatever you like. Truly, there are no real "key" ingredients! Even this recipe could have chicken completely swapped out for some fresh tuna steaks, mahi mahi fillets, turkey breasts, or try a high protein vegetarian black beans, lentils or quinoa twist. Experiment and please share your results!

I hear from many people that they just don't have the time to cook. I understand. I hope some of my recipes can provide a good basis for inspiration for healthy food, lifestyles, and good time management since I have found that my diet and exercise are the cornerstones of my health and productivity. Cooking is my love and hobby but also a necessity and priority, but don't think just because you're not a stay at home cook or star chef that you can't do the same. Even my "most difficult" recipes are ones that anyone can do (well, given a little practice in the kitchen). Just ask Jon: he is occasionally forced from dishwasher to dinner maker when I'm taking a day off :) Anyways, enough motivational disclaimers and onto the food!

Low Carb Bamboo and Artichoke Chicken [Paleo]



4 boneless-skinless chicken breasts
1 can artichoke hearts, drained
1 can bamboo shoots, drained
sea salt and pepper
3-4 T extra virgin olive oil
2-3 slices onion
4 sundried tomatoes, chopped
5-6 cloves fresh garlic, minced
5-6 large collard leaves, chopped (optional)

Seasonings (to taste):
garlic powder
Italian seasoning
dried rosemary
crushed red pepper

An aside on cooking method:
This is the first recipe where I was able to use our brand new Saladmaster oil-core electric skillet. Mom and Abba Jockers (Jon's family) blessed us with this as an early wedding shower present to help me more easily and quickly prepare my food. This super sexy appliance is more than just some electric griddle or frying pan (and the price tag sure reflects that!); the insulated oil-core of the skillet allowed me to cook the chicken at much higher and even heat (350 as seen below) than I could on the stove top which drastically lessened the cooking time and even gave a nice browning to the meat. The quality of the stainless metal assured that the chicken and onions did not stick even without added fat. If food does stick, a simple rinse does the trick. Jon loved the easy cleanup - I think he's spoiled now! I added olive oil since chicken alone is too low fat for my body; my body works much better on a high protein, veggies, and good fat diet. I cooked this whole meal in the skillet while I made Jon's lunch, cleaned out the fridge, made a Crockpot beef roast for later tonight, and cleaned up. The skillet really helps me multitask and make our food asap since otherwise I am trapped in the kitchen all night. You'd think one could be overwhelmed with kitchen appliances, but I manage to make use of mine on a weekly basis preparing meals. Next on the list: Saladmaster Crockpot ...


Our fantastic new oil-core Saladmaster electric skillet cooking up the chicken and onions.
Thanks Mom and Abba Jockers!!

If you do not own an electric skillet, then you can use a frying pan and cook this all a little longer since the stove top heat is much lower. If you prefer, this can be made entirely in a Crockpot with a 4-6 hour low-heat cooking time frame. I used our electric skillet preheated to 350 degrees. If you have a normal skillet or even a teflon-coated skillet (these are not ideal, I'll talk about teflon later), then you may wish to spray your pan with nonstick cooking spray and turn to high heat.

Slice the onion and add it, the chicken breasts, olive oil, and seasonings to the skillet. I grilled the chicken in the skillet at 350 degrees (high heat) uncovered for about 10 minutes per side. The meat had a nice brown crispy "crust." This also allows for the onions to caramelize, making them naturally sweet and soft.

In the last 5 or so minutes before the last chicken side is finished, add the bamboo shoots, collards, and artichokes hearts. Stir and let the bamboo and artichokes form a slight brown hue after about 6-7 minutes. If you like your veggies softer, turn the heat down and let simmer for a few more minutes. I basically threw the ingredients in the pan, ignored it for the most part, and came back to flip the chicken and add the veggies once the chicken browned. Serve hot with a dash of sea salt and drizzle of extra virgin olive oil for a low carb healthy meal.

Cindalou's Kitchen Blues: Healthy Celiac / Coeliac Gluten and Dairy Free Recipes

10.25.2007

Zesty Mustard Squash N' Beef [Paleo] [Low Carb]



This is an improv recipe with discounted end-of-the season yellow squash I found at our local co-op. I just started with the basics (beef, spices) and then added whatever we had lying around, like a small bit of cabbage and some salsa left at the bottom of the jar. (I hate that, by the way; I have this need to use up virtually empty containers). Feel free to adjust the spice - this meal is for me so it is not for the faint of heart.

Please see the note at the bottom for great links on the dangers of high fructose corn syrup. I know that doesn't seem related at all to beef and veggies (really it isn't per say), but it is a very common additive in condiments like salsa, ketchup, and mustard. This is a topic near and dear to my heart as I love salsa. In fact, our "quest to health" began just a few years ago by cutting out all HFCS and corn syrup in our diet. You wouldn't believe where this stuff hides! Jon switched to Rudi's organic bread before we were gluten free, since it is one of the few corn syurp and junk free (but gluten full) breads out there. Anyways, enough about that and onto the beef!

1 lb grass fed ground beef
3 small organic yellow squash
1/2 onion
1/4 head green cabbage
5 sundried tomatoes
1 can chopped green chilies, drained
4-5 T. chunky hot salsa*
2 jalapeños with seeds, sliced
5 cloves garlic, minced
1 small organic carrot
1/4" fresh ginger, minced
~4 T. extra virgin olive oil

Mustard Sauce:
~4-5 T. yellow mustard
2 T. San-J wheat free low sodium tamari

Seasonings:
cayenne pepper
crushed red pepper flakes
Italian seasoning
garlic powder
turmeric
sea salt and pepper

Spray a large frypan with nonstick spray; add the extra virgin olive oil since the meat is very lean and can get tough without a little finesse. Mince the garlic and ginger and add it to the pan. Add the meat, drained chilies, jalapeños, and seasonings to the pan and cook on medium high (this is 5 on our stove for our special pots) for ~ 7 minutes or until the beef is no longer pink. Be careful not to overcook the meat.

While the beef is cooking (keep a relatively close eye on it), grate the carrot, chop the onion, and slice the yellow squash into about 1/4" thick rounds. You can slice the larger squash pieces in half to make them more manageable. Roughly slice or chop the cabbage, whichever you prefer. I used the Saladmaster to quickly grate the carrot and cabbage but you can just use a good kitchen knife.

When the beef is nearly finished (~ 1 minute left), add all the chopped veggies and mix well. Stir in the salsa, mustard, and tamari, then turn the heat to low (or off to save energy) and cover. Let the mixture simmer for 5-10 minutes until the cabbage is tender. If you like your veggies more cooked then this "al dente" style, add them earlier in the cooking process.



*
Watch that your salsas do not have corn syrup or high fructose corn syrup. Both corn syrup and especially high fructose corn syrup (HFCS) have been linked to obesity, diabetes, and heart disease. Some interesting sites on HFCS and diabetes are here:

Weston Price: Double Dangers of HFCS
Weston Price: On Corn Syrup
HFCS: Worse than Sugar?
Defeat Diabetes Site: Study on Corn Syrup and Diabetes
The Washington Post: Sweet But Not Innocent

Our "local" blogging nutrition expert Melissa @ Gluten Free for Good is planning a master post on HFCS here soon. I will also be talking in more detail about this, but seeing as it is almost 10 pm and we're leaving town tomorrow and aren't terribly prepared, I'd better get to packing instead. As a side note, make sure the salsa is gluten free; watch those "spices" and do not hesitate to call the manufacturer.

Cindalou's Kitchen Blues: Healthy Celiac / Coeliac Gluten and Dairy Free Recipes