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Tuesday, February 24, 2009

Omega avocado sardine salad

see title for "adapted from" link

Salad Ingredients:
1 tin of sardines packed in water (remove sardines from water and slice into thin slices)
1 ripe avocado, peeled, stone removed and diced
several handfuls of washed and dried -mixed baby lettuce
1/4 cup sprouts
1/2 small red onion , very finely chopped
1 Tbsp capers, drained and chopped
1 1/2 Tbsp. raw pumpkin seeds (without shells of course)

Dressing Ingredients:
3 Tbsp. extra virgin olive oil
2 Tbsp Red wine vinegar
1 tsp. dried oregano
sea salt and fresh ground black pepper to taste

in a large bowl, lightly combine baby lettuce, sprouts, diced avocado, sardine slices , chopped onions and capers.

To prepare the dressing: In a jar with a tight fitting lid, combine olive oil, red wine vinegar, oregano and a little salt and pepper. put lid on jar and shake vigorously.

add dressing to salad, toss lightly, divide into servings (a couple), sprinkle with pumpkin seeds and a little fresh ground black pepper.

great for lunch, nice for dinner.

Monday, February 23, 2009

Gluten Free Muesli

Homemade Muesli (gluten free)
(adapted from: click title for link)
1-cup organic puffed rice
1-cup organic puffed millet
1 1/2 cups crushed gluten free organic corn flakes
1/4-cup organic brown rice flakes (roasted and rolled)
1/4 cup Nutty Rice cereal (Perky’s)
1/4 cup sunflower seeds
1/4 cup pumpkin seeds
1/2 cup flaked coconut
1 Tbsp. Honey
1 Tbsp. Organic extra virgin Coconut oil
1 Tbsp. Raw almond butter
1/4 cup dried organic currants
1/4 cup dried wild blueberries
1/4-cup organic raisins

Preheat oven to 195°F
1. Combine honey, coconut oil and almond butter in a small saucepan and heat on medium heat until bubbly.
2. Combine all other ingredients, except dried fruit in a roasting dish, drizzle honey/almond butter/oil mixture over the cereal ingredients
3. Bake for 2 hours, stirring every 1/2-hour. Add raisins and other dried fruit. Turn off oven and leave muesli in oven until completely cool.
4. Store muesli in an airtight container

Serve with fresh fruit. A tablespoon or two of freshly milled flax seeds, and Ryza gluten free rice milk. If you don’t have problems with whole nuts (I do) you can add almonds or other nuts to the mixture at the baking stage.

Sunday, February 22, 2009

Spicy Turkey & Jasmine Rice Soup

adapted from a cooks illustrated recipe, see title for link.

Basic Turkey stock (makes 3 quarts)
1 turkey carcass from 12 pound turkey cut into 4 or 5 large pieces to fit in pot. (try to keep plenty of meat on the carcass when you freeze it for soup)
1 Large Onion, peeled and halved
1 Large carrot, peeled and halved
1 Large Celery Rib, chopped course
3 medium garlic cloves, unpeeled and smashed
2 cups dry white wine
1 bay leaf
5 sprigs fresh parsley
3 sprigs fresh thyme

1. Bring turkey carcass, onion, carrot, celery, garlic, wine, bay leaf, and 4 1/2 quarts water to boil in 12 quart stockpot over med/high heat, skimming fat that rises to surface. Reduce heat to low and simmer, uncovered for 2 hours, continuing to skim surface as necessary. Add parsley and thyme; continue to simmer about 2 hours longer.
2. Strain stock through large mesh strainer into a large bowl, remove meat from strained solids, shred into bite size pieces and set aside. discard solids in strainer. cool stock slightly (20 minutes) spoon fat from surface. stock can be refrigerated covered for up to 2 days.

Spicy Turkey and Jasmine Rice Soup
1/2 basic Turkey stock and 1/2 reserved shredded turkey meat
1 stalk lemon grass, trimmed to bottom 6 inches and bruised with the back of a chef's knife
1 and 3/4 inch fresh ginger, peeled, cut into thirds and crushed with the back of chef's knife
2 large garlic cloves crushed a bit with back of chefs knife
2 fresh jalapeno chiles, halved with seeds removed
3 Kaffir lime leaves
lime juice from 1/2 lime
1 tsp. crushed red pepper flakes
1/2 cup brown jasmine rice
2 Tbsp. minced fresh cilantro
1 and 1/2 Tbsp. fresh basil leaves
3 medium scallions sliced thin

1. Bring turkey stock to simmer in large stockpot over med/high heat. Add lemon grass, ginger, garlic, chiles, kaffir lime leaves and 1 tsp. salt. cover and simmer until broth is fragrant (about 10 minutes) Add juice from lime and stir.
2. With slotted spoon remove and discard- lemon grass, ginger, garlic, chiles and kaffir lime leaves. Add rice and reserved shredded turkey meat; bring to boil, then reduce heat to medium and simmer covered until rice is tender (35 minutes) Adjust seasonings with salt and pepper.
ladle soup into individual bowls and sprinkle with cilantro, basil, crushed red pepper flakes and scallions. serve immediately.

(use the remainder of the stock to make turkey gluten free noodle soup)

Saturday, February 21, 2009

Masala Fish

This is really delicious. I mean REALLY delicious
see title for link

Ingredients for fish:
1 1/2 lbs halibut or cod
1 Tbsp. salt
2 Tbsp. fresh lemon juice
1 green chili
1 bunch cilantro
1/4 tsp. salt
1/4 tsp. chili powder
1 Tbsp. shredded coconut
3 sprigs of curry leaves
1 Tbsp. whole coriander seeds
1 1/2 tsp. curry powder
1/4 cup lemon juice

Ingredients for curry:
1/4 cup macadamia nut oil
3 tomatoes (chopped)
1/2 tsp. garlic (pressed)
1 tsp. curry powder
1/4 tsp. ground cumin
1 tsp. chili powder
1 tsp. tomato puree
1/2 cup fried onions (fry your onions in ghee)
1/2 cup water
1/4 cup chopped cilantro

Directions for Fish:
1. Marinate the fish in 1 Tbsp of salt and 2 Tbsp. lemon juice for 30 minutes
2. Deseed the green chili, make a paste with the chili and remaining ingredients
3. Wipe the salty moisture from the fish and smear with paste
4. Bake in oven at 400°F for 20-25 minutes
5. while fish is cooking, prepare the curry (see below)

Directions for Curry:
1. Heat the macadamia nut oil on med/high heat. Fry the chopped tomatoes, add the garlic, curry powder, ground cumin. chili powder and tomato puree. Add the fried onions and water.
2. Cover pan and let simmer until it is a thick gravy (about 3 minutes)
3. Pour over the baked fish before serving and garnish with chopped cilantro.

Serve with rice. (nice with a simple onion salad on the side)

Friday, February 20, 2009

Lamb steak, Sweet Potato fries and easy broiled asparagus with lemon

Sweet Potato Fries-
2 med. Sweet potatoes
3 tablespoons extra virgin Olive Oil
sea salt and freshly ground pepper

preheat oven to 400°F
1. wash sweet potatoes and slice into 1/4 inch thick rounds (keep the skin on)
2. toss potato slices in 1 1/2 Tbsp. extra virgin olive oil and some sea salt and pepper
3. Grease a thick baking sheet with remaining Olive oil and generously sprinkle oil with salt and pepper, arrange sweet potato slices on baking sheet (do not overlap)
bake for 10 minutes
4. remove from oven , turn each slice over and return to oven for another 10 minutes (until golden brown)

Lamb Steaks-
2 to 4 lamb loin chops
sea salt
fresh ground pepper

1. heat a cast iron frying pan on high heat, salt and pepper both sides of the lamb loin chops (steaks)
2. Once pan is hot place lamb chops in pan with the fattiest side down to render off some of the fat so that the steaks will not stick. (If you choose very lean cuts you will need to use some oil in the pan)
3. cook each side of the lamb steaks for about 3 minutes pressing down with some metal tongs to sear . quickly sear sides as well. Insert an instant read thermometer -the thickest part of the steaks should be 125°F for medium rare.
4. remove cooked steaks from heat, place on plate and cover with foil. meat should sit tented like this for 5-10 minutes before serving

1 bunch asparagus
2 Tsp extra virgin olive oil
sea salt
fresh ground pepper
1/2 lemon

1. wash asparagus and break off tough ends
2. toss asparagus in olive oil and salt and pepper
3. arrange on broiling pan (do not overlap)
4. place under broiler for 5-7 minutes turning once in that time period
5. remove from heat, arrange on plate and add a squeeze of fresh lemon juice just before serving

Fruit Salad

I like to use:
strawberries (sliced)
banana (sliced)
organic shredded coconut
sunflower seeds

Pour a little organic blueberry juice or organic mango juice on the assembled salad to cut any sourness. If you want to store it for a while, sprinkle a little vitamin C crystal powder on the top to keep the bananas from browning.

Thursday, February 19, 2009

Broken Birds Nest

Good Food need not be complicated
1. 1 egg (free range) - hard boiled, peeled, and sliced (cover over egg with cold water in pot, bring to full boil on high, reduce heat to med/low and lightly boil for 10 more minutes. remove pot from heat and run cold water in the pot over egg until cooled)

2. 1 organic avocado- (slice avocado open, remove pit, remove avocado flesh from skin with a large spoon, slice into bite size pieces)

3. handful of organic broccoli sprouts (rinse quickly in colander and shake off excess water)

4. salt and pepper to taste

Directions: assemble your salad. I like to twirl the sprouts on the bottom of the bowl to look like a nest and then of course there must have been a horrible accident...... teehee, add remaining ingredients and salt and pepper to taste.

Wednesday, February 18, 2009

chocolate drizzled rice puffs

2 tsp. organic extra virgin coconut oil
1/2 cup Brown Rice syrup
2 Tbsp. honey (unpasteurized creamed honey)
3 Tbsp. crunchy almond butter
1 Tbsp. vanilla extract
1 cup organic crispy brown rice cereal
3 cups organic puffed rice
2 cups organic puffed millet
1/2 cup sunflower seeds
1/2 cup currants
80g organic dark chocolate (Green &Blacks organic Dark chocolate with extra cocoa butter for easier melting)

1.Heat oil in large pot (on med heat)
2. add rice syrup, honey and almond butter, stirring constantly until the mixture is bubbly.
3. Remove from heat and stir in vanilla
4. Add remaining ingredients and mix well with wooden spoon
5. Press into a 9x9 ungreased pan and press the mixture flat with a spatula (press firmly!)

refrigerate to set

break up dark chocolate and melt in double boiler or microwave (microwave instructions- melt on 50% power, stirring every 15 seconds until smooth)

drizzle chocolate over entire pan and let set.
cut into squares

it's perfectly ok to indulge your sweet tooth once in a while :)

Tuesday, February 17, 2009

Gluten Free Breakast Sandwich

4 slices of Gluten free, soy free, dairy free bread (I chose Quinoa Raisin bread, as I like a little sweet at breakfast) toasted

2 hard boiled eggs (to boil eggs: place 2 eggs in a pot, cover over with water, bring to full boil, reduce heat to med/low and boil lightly for 10 more minutes. remove pot from heat and run eggs in pot under cold water until cooled , I usually just replace the hot water with cold and then add some ice cubes to the pot and let it sit for 5 minutes)

1/2 cup broccoli sprouts
1 Tbsp. grated carrot
1/2 Tbsp grated celery
1 Tbsp minced red bell pepper
1 Tbsp cilantro lightly chopped
1 tsp fresh squeezed lemon juice
2 tsp. extra virgin organic olive oil
1 tsp. red pepper flakes
1/2 tsp. dijon mustard
salt and pepper

1. peel the eggs and separate the egg yolks from the whites.
2. mash the egg yolks in a bowl and combine with the olive oil, dijon mustard, red pepper flakes, lemon juice, cilantro and a dash of salt and pepper
3. dice the egg whites and combine with the remaining ingredients (except the sprouts) to the yolk mixture. stir and combine (you can mash slightly but don't make it all mushy). salt and pepper to taste.
4. spoon egg mixture onto warm toasted bread and top with fresh broccoli sprouts

you can replace the broccoli sprouts with sliced avocado if your in the mood. Serve with fresh tomato slices for a nice lunch.

Sunday, February 15, 2009

Thai green curry chicken

1 small chicken or 1/2 of large chicken cleaned, de-boned and chopped into pieces
1 red & 1 green bell pepper, de-seeded and chopped into bite size pieces
3 whole kaffir lime leaves
2 stalks lemongrass, cut into 4 to 3 inch lengths (remove dry outer leaves and cut off bulb)
1 cup loose fresh asian basil
handful fresh cilantro chopped
1 tablespoon dry shredded coconut for serving

Green Curry Sauce Ingredients:
1 can coconut milk
3 green chillies minced
1 small cooking onion, minced
3 cloves garlic pressed
1 tablespoon fresh ginger minced
1/2 Tbsp ground coriander
3 Tbsp fish sauce
1 Tbsp gluten free soy sauce
1 cup fresh coriander, chopped
1 tsp. sucanat
1 Tbsp fresh lime juice

1.Preheat oven to 375 degrees
2.Place chicken pieces in a large covered casserole dish
3. mince and stir all of the green curry sauce ingredients together in a bowl.
4. Pour the sauce over the chicken. add lemongrass lengths plus lime leaves. stir well
5. cover and place in oven. bake for 45 minutes at 375.
6. after 45 minutes, remove from oven, add bell peppers, stir well and return to the oven for 15 minutes.
7. Remove from oven, stir the curry and taste test, may need more fish sauce (for salt), lime, (for less salt) or coconut milk (to tame spicy) or sucanat (to tame sour)
8. remove lemongrass stalks. do not eat the lemongrass.
9. serve with a generous sprinkling of fresh basil, coriander and shredded coconut.

goes well with my coconut rice recipe.
add some sprouts on top for extra taste

Wednesday, February 11, 2009

Spicy Coconut Milk & Mango Poached Halibut with Coconut Crust & Sweet Mango/Ginger Reduction

8 oz of Halibut or cod
1 1/4 cup organic coconut milk
1 1/4 cup organic mango juice
2 Tbsp fresh ginger, minced
4 red hot chilies, sliced very thin
2/3 cup shredded coconut
1 tsp. salt
1 ripe mango, peeled and cubed

1. preheat oven to 250 F
2. combine 2/3 cup mango juice (set the remainder aside) , 2/3 cup coconut milk (set the remainder aside) , salt, sliced red chilies and 1 Tbsp ginger (set the remaining ginger aside) in an oven proof baking dish.
3. Preheat the juice mixture in the baking dish on the stove top on med. heat until bubbly.
4. Add fish and place in oven.
Bake for 20-25 minutes (until fish is opaque)

5. In a small saucepan, combine the remaining mango juice, coconut milk and ginger and heat on med/low, stirring frequently until the liquid has reduced. (about 15 minutes)

(toasted coconut)
6. Heat a medium frying pan on medium heat, add the shredded coconut and stir frequently until golden brown. Remove from heat immediately and set aside.

7. When the fish is cooked, plate individually, serve with brown rice, generously sprinkle with toasted coconut and diced mango pieces and pour some of the mango/coconut reduction on the fish and rice for sweetness. Go ahead and use the coconut milk mixture from the baking dish as well. :) YUM!

Friday, February 6, 2009

Kens curried oven chicken and mixed vegetable curry

Kens top secret chicken recipe

1/4 cup flour (gluten free all purpose works good)
1/2 tsp. salt
1/2 tsp. black pepper
1/2 tsp. chilipowder
1/2 tsp. cumin
1/2 tsp cayenne
1/2 tsp. garlic salt
1/2 tsp. onion powder

preheat oven to 375° F
wash whole chicken and cut into pieces
put all spices and flour in a bag or container and drop in pieces of chicken and coat one by one.
arrange in a large cast iron fry pan skin down
bake for 20 minutes
turn chicken skin up
bake for another 25 minutes
-when done chicken should be 165°F in the thick part of the breast (use an instant read thermometer)

Mixed vegetable Curry
adapted from the cookbook Simply Indian (Tahera Rawji and Hamida Suleman)
1 large sweet potato
1 medium onion
3 medium carrots
1 medium cauliflower
6 Tbsp. macadamia nut oil
4 fenugreek seeds
1/4 black mustard seeds
2 medium tomatoes
1/2 tsp. garlic crushed
1/2 tsp. ginger crushed
1/2 tsp. salt
1/2 tsp. chili powder
1/2 tsp. tumeric
1/2 tsp. cumin
1 tsp. dried mango powder
pepper to taste at serving
cilantro chopped for garnish

1.peel potatoes, and cut into 1 inch pieces and also cut carrots and onions into 1 inch pieces and chop tomatoes
2. wash and cut up cauliflower into 1 inch pieces
3. to speed up process partially cook potatoes and carrots in microwave or boil on stove before adding to pan
4. Heat oil to medium high and add fenugreek seeds and mustard seeds. Cook until they start to pop
5. Add onions, chopped tomatoes and other vegetables. Cook for approximately 10 minutes until vegetables are tender
6. add remainder of spices except for mango powder. also add 1 cup water.
7. cook on low heat until vegetables are completely cooked.
8. add the mango powder and garnish with cilantro
salt and pepper to taste at table

serve with brown rice

Thursday, February 5, 2009

Bison Tacos

Bison Tacos- (adapted from a cooks illustrated recipe see title for link)
Bison filling Ingredients:
2 tsp. macadamia nut oil
1 small onion chopped
3 garlic cloves pressed
2 Tbsp. chili powder
1 tsp. ground cumin
1 tsp. ground coriander
1/2 tsp. dried oregano
1/4 tsp. cayenne pepper
1 pound ground bison (or grass fed lean beef)
1/2 cup canned crushed tomatoes
1/2 cup gluten free chicken broth
1 tsp. sucanat
2 tsp. apple cider vinegar
ground black pepper

Heat oil in med. skillet over med. heat until hot (2 minutes); add onion and cook, stirring occasionally until softened (about 4 minutes). Add garlic, spices and 1/2 teaspoon salt; stir constantly for about a minute. Add ground bison. break up meat with wooden spoon and scrape away from bottom of pan to prevent burning until bison is no longer pink. (about 5 minutes)
add crushed tomato's, chicken broth, sucanat and vinegar; bring to simmer. Reduce heat to med/low and simmer uncovered for 10 minutes (stirring frequently to break up meat) mixture should not be completely dry. adjust with salt and pepper to taste.

Taco shells
use organic soft corn tortillas or organic crisp ones. or fry some up and make your own crisp shells.

shredded cheese (cheddar) or lactose free substitute
some organic shredded leaf lettuce
chopped tomato
sour cream or lactose free substitute
avocado diced
green onion chopped
fresh cilantro chopped
broccoli sprouts

Sunday, February 1, 2009

Bison or Beef Chili with kidney beans

Always try to buy organic. If you wish to use beef, make sure you find grass fed beef.
2 Tbsp. macadamia nut oil (or vegetable oil)
2 medium onions
1 red bell pepper, cut into 1.2 inch cubes
6 garlic cloves, pressed
1/4 cup chili powder
1 Tbsp. ground cumin
2 tsp. ground coriander
1 tsp. red pepper flakes
1 tsp. dried oregano
1/2 tsp. cayenne pepper
2 pounds organic ground bison, or grass fed beef
2 cans dark red kidney beans, drained and rinsed
1 can (28 ounce) diced tomatoes, with juice
1 can (28 ounce) tomato puree
2 limes cut into wedges
1. Heat oil in large non stick pot (or dutch oven) over med heat until shimmering (3-4 minutes), add onions, bell pepper, garlic, chili powder, cumin, coriander, pepper flakes, oregano and cayenne. cook, stirring occasionally, until vegetables are softened and beginning to brown. (10 minutes). Increase heat to med-high and add half the bison; cook, breaking up pieces with wooden spoon until no longer pink (3-4 minutes). Add remaining bison and cook (breaking up with spoon) until no longer pink (3-4 minutes).
2. Add beans, tomatoes, tomato puree and 1/2 teaspoon salt. bring to boil, then reduce heat to low and simmer, covered, stirring occasionally, for 1 hour. Remove cover and continue to simmer 1 hour more. stirring occasionally. (if chili begins to stick to bottom of pot and 1/2 cup water and continue to simmer), until bison is tender and chili is dark, rich and slightly thickened. Adjust seasoning with additional salt.
Serve with lime wedges and condiments

1. diced avocado
2. chopped red onion
3. chopped cilantro
4. sour cream
5. shredded cheddar if you can eat dairy.
6. broccoli sprouts
7. seeds
8. diced fresh tomato