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Meat-free Mondays (or Tuesdays...)

12/30/2015

5 Comments

 
Beatles or Stones? Back in the '60s, I could never choose. Sometimes I was in the mood for the bad boys, and sometimes I couldn't get enough of the Fab Four.

John Lennon or Paul McCartney? Again, why choose?  I loved them both.

Carnivore or vegetarian? With Paleo, you can be an omnivore: One day you can dine on a juicy grass-fed  steak and the next, you can go vegan. Isn't it cool that we don't have to choose?

Which brings us back to Paul McCartney. He and his family have started a movement called Meat Free Monday, which encourages people to reduce their environmental footprint by having at least one meat-free day per week. The idea is to help slow climate change (livestock production is responsible for at least 15 % of global gas emissions, according to several research studies) and preserve natural resources across the globe.

Although Paleo eschews grains, legumes, dairy and soy, it isn't difficult to come up with some delicious vegetarian and vegan dishes (see below).

So, in anticipation of the upcoming New Year and its accompanying resolutions, I'm going to do my part to reduce global warming by going meatless at least one day a week. 
Want to join me?
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Roasted Spaghetti Squash with Paleo Mozzarella, Mushrooms and Onions

I really miss pasta, and when I don't feel like dragging out the pasta maker to make homemade Paleo pasta, spaghetti squash is my go-to alternative. And I can't say enough about Jane's Healthy Kitchen's Paleo cheeses ( or her website, www.janeshealthykitchen.com, which has pretty amazing recipes as well as the science behind Paleo choices). Jane was gracious enough to allow me to share her recipe for mozzarella here. Even confirmed cheese snobs like my husband think this cheese is pretty awesome!
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Ingredients

For roasted squash
1 spaghetti squash, pricked with fork in several places (this is so the squash doesn't explode in your oven)

For mushrooms and onions
1 1/2 cups Baby Bella or white mushrooms caps, sliced
1 onion, sliced
2 TBS olive oil

For mozzarella
2 TBS lemon juice
1/2 cup canned coconut milk (thick)
1 cup coconut butter, softened (put jar in warm water)
3 TBS nutritional yeast (available at natural food stores)
1 tsp sea salt
1/2 tsp Vitamin C (ascorbic acid), available at natural food stores or pharmacies
2/3 cup coconut oil, melted

Make mozzarella first ( or even the day before...there will be lots left over for other purposes)

1. Put lemon juice, coconut milk, coconut butter, nutritional yeast, salt and vitamin C crystals in a food processor and blend well.
2. Add melted coconut oil and blend until smooth.
3. Pour into freezer-safe container and freeze for one hour.
4. Remove from freezer and allow to warm for 5 minutes, then slice or grate as much cheese as you would like for spaghetti squash. Keep leftover cheese refrigerated.

To cook squash:
1. Heat oven to 350 degrees. Put whole squash ( don't forget to pierce the skin with a fork) in pan in the oven and roast for one hour until tender. When squash is done, remove from oven and let cool.
2. Cut squash in half, lengthwise. Remove seeds and then shred pulp with a fork, until strands resemble spaghetti . Put "spaghetti" in a bowl and cover with foil to keep warm. This recipe will use half the squash. Reserve the other half for another meal.
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For mushrooms and onions:
1. Put olive oil in pan, heat, and add sliced onions, cook over low heat until soft and melty.
2. Add sliced mushrooms and sauté until soft.

To assemble:
1. Mix mushrooms and onions into squash, then add the sliced or grated cheese. Mix and serve.

Baked Sweet Potato/Kohlrabi Latkes

I told my husband  that we were going to have veggie burgers for dinner. He thinks he detests veggie burgers, so he threatened to "get McDonald's". So I said, actually, we were going to have sweet potato latkes (pancakes), and he forgot all about McDonald's. And, in fact, although I thought these baked patties would turn out to be a Paleo version of a veggie burger, they don't actually resemble burgers at all, so I wasn't lying. I served it with the Curried Cauliflower (recipe below) for a really satisfying Meat Free Monday meal (even though it was Friday).

Anyway, you can make this recipe with any kind of shredded  vegetables. Kohlrabi happens to be my new favorite, especially eaten raw as a snack. It's kind of like a cross between a cucumber and a radish, but it is not spicy. It is extremely crunchy, so I like to cut it in chunks (peel first), sprinkle with salt, ground cumin and ground coriander and, at 36 calories a cup, it is much healthier than chips or crackers, even Paleo chips and crackers.
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Ingredients:
1 medium sweet potato

8 ounces kohlrabi, peeled and cut in spears
1/2 small onion
2 eggs, lightly beaten
1/2 cup arrowroot powder
1/4 cup chopped parsley
1 tsp salt
1/2 tsp fresh ground pepper
Chopped parsley for garnish
Coconut milk yogurt (see blog post for 10/22/15)

1. Preheat oven to 350 degrees
2. Grate sweet potato, kohlrabi  and onion in food processor using grating attachment
3. Put mixture  in large bowl and mix in other ingredients
4. With your hands, form mixture into patties, squeezing out as much liquid as possible
5. Bake on parchment lined pan for 15 minute, then turn and bake for another 15 minutes until crisp.
6. To serve, top with a dollop of yogurt and sprinkle with chopped parsley.

Curried Cauliflower

Indian food lends itself perfectly to vegetarian meals. This recipe is one of my absolute favorites.

Ingredients:
1/4 cup coconut oil
1 TBS fresh ginger, peeled and finely chopped
1 tsp mustard seeds
1/2 tsp cumin seeds
1/2 cup chopped red onion
1 tsp salt
1/2 tsp turmeric
1 head cauliflower, cut into small florets
1 tsp ground cumin
2 TBS chopped parsley
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1. Heat coconut oil, then stir in mustard seeds, cumin seeds, ginger, onions, salt and turmeric. Simmer for two minutes.
2. Add cauliflower and stir so florets are coated, then stir in ground cumin
3. Cover pan and simmer about 15 minutes until cauliflower is tender.
4. To serve, sprinkle with chopped parsley.

A happy and healthy New Year to all!
5 Comments

'Tis a Gift to be Simple

12/16/2015

3 Comments

 
O.K., I confess, I was that lazy-ass mom who kept sending Rice Krispie Treats to the bake sales at my kids' school. Yep, every single bake sale. And, you know what? They were the first items to sell out every time because, let's face it, who doesn't like Rice Krispie Treats?

So, in that same vein...no, not the Rice Krispie vein, sorry, they are SO not Paleo...here are some really simple, but oh so good Paleo holiday gifts you can whip up in just a few minutes.

Last year, I made these nut butters for friends and family, and everyone adored them. In fact, when I was sending them to my brother in California, our friendly post office guy, Mike, asked me what was in the package. "Homemade nut butters," I replied. "Oh, yum!" he said. So, this year, I'm making some for Mike, too!

Pecash Butter

This recipe is from Julie and Charles Mayfield's book, Paleo Comfort Foods, and reprinted here with the kind permission of the authors. It's wicked simple, 2 ingredients and a food processor. When nut butter is done, spoon into canning jars, cover and tie a ribbon around each jar. Voilà ...A deliciously easy holiday gift!

Ingredients
3 cups raw cashews
2 cups raw pecan halves or pieces

1. Pour the nuts into the bowl of a food processor and turn on (don't worry, this will be really noisy at first)
2. Allow the processor to run for 8 to 10 minutes or until you have a smooth, creamy butter. You can stop the motor and scrape nut fragments down after about 5 minutes, if you like, then turn it back on until finished.

​(P.S. If you are looking for another delicious gift that's just slightly more labor-intensive than the one above, bake the Morning Glory Muffins from Paleo Comfort Foods. I've gifted these, as well, and baked an extra batch for me. They are completely fabulous and healthy, too! Definitely add the teaspoon of grated orange zest suggested under "Variations".  You can also find this recipe on the Mayfields' blog, www.paleocomfortfoods.com.)
​
So, the above recipe is a yummy everyday treat. If you are craving something nutty and sweet, you'll also want to try the cookie dough nut butters from Amy Lyons at Fragrant Vanilla Cake (www.fragrantvanilla.com). This is not a Paleo blog, but a raw vegan site with some of the most gorgeous cakes I have ever seen. Amy has recipes for 10 different nut butters. After you've tried the following two, you'll probably want to visit her site for the other eight.
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Raw Sugar Cookie Dough Nut Butter

Ingredients
1 1/4 cups raw macadamia nuts ( or you can use all cashews to economize)
2 cups raw cashews
3/4 cup dried, shredded unsweetened coconut
3/4 cup coconut sugar
1/4 tsp sea salt
1 tsp vanilla
1/2 tsp almond extract
​
1. Combine nuts and coconut in food processor and blend until smooth
2. Add the rest of the ingredients and process until smooth

Gingerbread Nut Butter

Ingredients
2 cups raw cashews
1 1/4 cups raw pecans
3/4 cup dried, shredded unsweetened coconut
3/4 cup coconut sugar
1/4 tsp sea salt
1 tsp vanilla
1 TBS powdered ginger
2 tsp ground cinnamon
1 tsp ground cardamom
1/2 tsp ground nutmeg

1. Combine nuts and coconut in food processor and blend until smooth
2. Add the rest of the ingredients and process until smooth
​
And if you are attending holiday parties, the Spiced Pecans from Elana Amsterdam's website, www.elanaspantry.com are a divine inspiration. Just be careful you don't eat them all before you get to the party...they are sooooo good! The site is a great resource for all things Paleo.

Spiced Pecans

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Ingredients
2 cups raw pecans
1 egg white
2 TBS honey
2 tsp chili powder
1 tsp cinnamon
1 tsp sea salt
1/8 to 1/4 tsp cayenne

1. In large bowl, whisk egg white, then whisk in honey
2. Toss pecans into egg white mixture and stir so pecans are evenly coated
3. Add spices and mix
4. With slotted spoon, transfer to parchment paper-lined baking sheet
5. Bake at 300 degrees for 25 minutes or until pecans are browned and coating is dry
6. Cool for 20 minutes

These will keep for several days in an air-tight jar.

I requested permission from the original authors of all of the above recipes, and all of my requests were graciously granted, along with words of encouragement for this blogger newbie. I am really heartened by the generosity of the food blogging community, and I can't say enough about how their books and websites eased my transition into Paleo.
​

Whatever, whenever, and however you are celebrating, I wish you a joyous, peaceful and healthy holiday.
3 Comments

Cooking in French

12/2/2015

5 Comments

 
When I was approaching retirement, someone asked me what I planned to do "after." The first thing that popped out of my mouth was "Learn French!"

I'm not really sure where that came from. I was a terrible French student in high school, had a mad crush on my teacher, Monsieur Trapp, and spent way more time looking up dirty words in my Larousse than learning verb tenses.

But my husband and I had recently traveled to Paris and I was dreaming of a time when we could return and Parisians would not respond to my attempts to speak their language by answering me in mine.

So, I enrolled in a French class at our local senior college, found a tutor, discovered an app on line called Duolingo, and found a French-speaking pen pal in Belgium who wanted to learn English in exchange for helping me learn French. My pal (ma copine), Claudine and I have been emailing each other for almost a year now, and Skyping once a week for the past several months. I find myself looking forward to Wednesday mornings, because our language exchange has turned into a lovely friendship for both of us.   We talk about our families, our travels, what we did during the week, and our weekend plans, and we laugh...a lot. We sometimes struggle to understand each other but can often figure out unfamiliar words from the context of the conversation. One morning, she was telling me about an appointment she couldn't keep because the office was blocked by protestors. She used the word "pistolet" which my French dictionary defines as gun or pistol (duh!) so I assumed she was talking about police officers with guns who were there to make sure the protest did not turn violent. I then talked to her about strikes and protests in the US that usually did not require armed law enforcement. She began to giggle and then guffaw, and then patiently explained that in Belgium, pistolet also meant a small, round loaf of sandwich bread. So, apparently unable to keep her appointment, she went out to lunch! We both had a great laugh over that, and the following week when we Skyped, she announced to me in English that she had brought her gun, and pulled a small, round "pistolet" out of a bakery bag.

Food is actually a focal point of many of our conversations, and early in our correspondence, I suggested we exchange recipes (hers to be written in French and mine in English) and asked her to send me something typically Belgian.

The next day, I received an email with the typically Belgian recipe for...Rabbit!

 Eeeew! I had never eaten it-- let  alone cooked it--before, but in the interest of politesse, international relations and world peace, I decided to tackle it. And, o.k., despite my husband making snide remarks about eating the Easter Bunny, we polished it off. It was that good!

​My Friend Claudine's Rabbit with Prunes and Bacon
(Lapin aux pruneaux et aux lardons)
Serves 2


Although rabbit is not as readily available in the U.S. as it is in Europe, I have sometimes seen it in the frozen meat section of our grocery store, and I  am able to get fresh, cut-up rabbit from a local poultry farmer at the Farmer's Market.Serve with puréed sweet potatoes or butternut squash (use ghee instead of butter) and steamed kale or other hearty greens for a perfect cold-weather meal. And if you absolutely cannot bring yourself to eat rabbit, this is probably very good with chicken :-).
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Ingredients
1 rabbit, fresh or frozen, cut into four pieces
2 TBS olive oil
1 TBS ghee (clarified butter)
Water
4 strips no-nitrate, sugar-free bacon, cut in one-inch pieces (either Vermont Smoke & Cure's Cider-Brined Low Sodium Bacon or Garrett Valley's Sugar-Free Dry Rubbed Bacon; if these are not available, just use no-nitrate bacon)
1 cup pitted prunes
Salt and pepper
Fresh parsley sprigs for garnish

1. Season rabbit with salt and pepper.
2. Heat olive oil in pan and add rabbit.
3. Brown rabbit pieces on both sides, then remove from pan.
4. Pour off most of the oil, then add the ghee to the pan and put the rabbit pieces back in the pan.
5. Add a little water and cook, covered, over low heat for 1 1/2 hours. Check frequently and add water as necessary.
6. While rabbit is cooking, gently cook bacon pieces in a separate pan until fat is rendered.
7. 20 minutes before rabbit is done, remove bacon from fat with slotted spoon and add bacon to the rabbit.
8. 15 minutes before rabbit is done, add pitted prunes to pan, cover, and cook until rabbit is done (when meat is tender and separates easily from the bone). Serve garnished with parsley. (Note: Claudine only cooks the thighs and legs, les cuisses, because the breast section is quite bony. I have not been able to find just the leg and thigh sections for sale, so just be aware of all those little bones when you are cooking and eating all of the parts).

Bon appétit!

Mystérieux aux poires
Serves 4
​
Some things are definitely lost in translation. In English this dessert would be called Mysterious Pears, so let's just call it by its lovely French name. This is an adaptation of another of Claudine's recipes. Her recipe calls for mascarpone  cheese, which I've replaced with a Paleo version.
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Ingredients
2 cups cashews, soaked in water for 4-6 hours
1/2 cup coconut cream (from the top of a can of Native Forest Organic Classic Coconut Milk)
2 tsp. lemon juice
1/4 cup, plus 1 TBS honey
3 TBS organic cacao powder
2 small ripe pears, the first peeled, cored and chopped, and the second, for garnish, cored and sliced, but left unpeeled
1/2 cup Livin' Spoonful Chocolate Sprouted Cookies (see Tips and Hints, 11/4/15), pulsed in food processor until they are coarse crumbs, optional
Fresh mint sprigs for garnish

1. Drain water from cashews and dry thoroughly. Discard water.
2. Blend cashews until they are creamy.
3. Add coconut cream and lemon juice to cashews and blend until creamy.
4. Add ghee, honey and cacao, and blend until all ingredients are incorporated and mixture is smooth.
5. If using cookie crumbs, place 1/4 of them into each of four small ramekins.
6. Place 1/4 of the chopped pears on top of the crumbs ( if not using crumbs, just put pears in ramekins)
7. Spoon the mascarpone mixture on top of the pears, then garnish with pear slice and sprig of mint.
8. Refrigerate for one hour. Remove from refrigerator 15 minutes before serving.

The Tarte Tatin That Wasn't

Like Julie Powell, the eponymous main character in the delightful memoir (and movie) "Julie and Julia", I sometimes try to channel my inner Julia Child when I cook. When we were in Paris in 2012, the 100th anniversary of her birth, I made a pilgrimage to some of her favorite places: the apartment she shared with her husband Paul at 81 Rue de L'Université ( which she dubbed "Rue de Loo"); Dehillerin (which she called "the kitchen supply store of all time"); G. Detou ( a great food store, especially for chocolate,,whose name is a play on words--J'ai de tout or " I have everything"). We did not eat in her favorite restaurant, Le Grand Véfour, having experienced sticker shock when we looked at the menu in the window.

I have long  wanted to bake Julia's Tarte Tatin, kind of an upside-down apple pie, and I was  in possession of a new kind of Paleo flour, cassava, which purports to be a 1:1 substitute for wheat flour. Yeah, well not in pâte brisée, the kind of crust you need for this tarte. The idea is that you caramelize sugar in the bottom of a cast iron pan, add apples and butter ( I used palm sugar and ghee to make it Paleo), then cover with the pâte brisée, bake, and then carefully flip over so the caramelized apples are on top. A well-made Tarte Tatin is a work of art ( see photo on left)  Mine, not so much (photo on right). The crust never held together, so it was pretty much of a culinary disaster when I flipped it over. It didn't taste bad, though, so we ate it. I will continue to seek the best Paleo ingredients to substitute, however, and if  I succeed, I'll include it in a post....maybe in honor of Julia's birthday next August?
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"Apple Tart Tatin" by Joy  is licensed under CC BY 2.0
Found at  Creative Commons 

I wrote this post before the horrific attacks in Paris...and Beirut...and Mali in November.  In my grief and horror at these evil acts, I returned again and again to the video ( which has now been viewed by millions of people all over the world) of the Parisian father and his little boy being interviewed by a TV reporter. When the child expresses fear about bad guys with guns, the father points out all the flowers at a makeshift memorial to the victims of the terrorists and tells the boy that flowers are a powerful weapon against guns. "Pour protéger? (For protection?) asks the little boy. "Voilà! ( You got it), says his dad.

We weren't so wrong back in the '60s...Peace and love to all of us.
5 Comments

    Picture

      Deborah Shepherd

    New recipes and Paleo adaptations of family favorites I've been cooking for years that I hope will work for all of us, whether Boomers or beyond.

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