Paleo Pumpkin Spinach Curry (Chowder)

How about a quick and simple (Duh, Grok can do it) nourishing Paleo low carb soup? Yum.  It's an authentic EBTKS (everything but the kitchen sink... though I would have added it too probably if I could have unlodged it from the counter... disturbing but predictably Cindalou).  Feel free to use this as a template to get creative yourself- perhaps some turkey or buffalo sausages or shredded chicken? Or heck, a nice grass fed beef patty would do beautifully here with the curried pumpkin spinach base.  Anyways those are future pot creations I might do (it depends on what falls out of our freezer when I open the door). Gotta put that heavy stuff lower in the freezer soon (enter throbbing toe)...

 Throw in the pot:

• 1/2 c. organic plain (unsweetened) pumpkin (canned)
• 4 c. raw spinach (add near end)
• 3 softboiled eggs, divided
• 1 T. evoo
• 1 c. organic chicken broth/stock (I use homemade or gluten free versions like Kitchen Basics aseptic broth) 
• 1 small (each) red and yellow bell pepper 
• 1/4 c. whole tomatoes, smashed (I used canned)
• 1 small perch fillet (about 1-2 oz., its what I had on hand and cooks quickly)
• curry powder, cayenne, fresh pepper and sea salt to taste (I like a lot)
• guacamole (topping)

First I simmered the broth, pumpkin, spices, tomatoes, and bell peppers until the peppers were soft.  In the meantime I scooped out the softboiled yolks of some of our hens' eggs (talk about fresh- I watched an Americana plop one down.  She squatted and looked rather toliet bound if you know what I mean, very funny to watch!).  Why softboiled? I can't eat cooked egg yolks (elmer's glue anyone?).  I either take my yolks runny, soft or straight up raw.  I never get sick from it either.  As a note I can vouch 100% for the health and sanitary conditions of our eggs.

  

I add the egg whites to the soup and reserved the yolks so they do not get overcooked.  The more raw your yolk the better from a nutritional standpoint.  As with many foods cooking either destroys or inactivates many vitamins (B's in particular here) and components.

Then I added the perch and spinach, turning the heat to high.  I let the soup come to a rolling boil for about 3-5 minutes until the fish was finished (flakes easily with a fork. Like a bad case of dandruff or superficial people).  Pour the soup in your bowl and add the yolks and olive oil.  Top with guacamole and fresh pepper.  Yum (and quick)!

Gazpacho Fish with Avocado Salsa [Low Carb] [Low Glycemic Index]

Dive into the August/September Edition of Chef Jeena's Seafood and Fish Recipe Roundup! We love fish here at Cindalou's where wild salmon is a frequent visitor of our kitchen table, but I thought I'd share a simple, summery white fish recipe this time. Of course wild salmon (not farmed), mackerel, and other fish are much higher in healthy Omega 3 fatty acids like EPA and DHA, but summer is a great chance to enjoy a lighter, flakier white fish like whiting, wild cod, or wild sea bass (among others). Throw in some of that abundant summer produce like fresh tomatoes, herbs, and ripe avocados and you have a balanced refreshing way to add more high quality protein to "gazpacho." While Omega 3's from oily fish are vital for health, whiting offers fewer of these good fats but a nice forkful of B12, selenium, and phosphorus instead! Whiting is a relative of the cod, so substitute your favorite wild white fish if you can't afford wild whiting (it is cheapest in the frozen section of the grocery store). Note: if you eat kosher fish, many cod fish like freshwater cod are not kosher. Whiting, or silver hake, is a relative of the kosher family Gadidae fish (cod) and a few other varieties.

~1/4 c. organic red wine vinegar
squeeze lime or lemon juice
4 fillets wild caught fish of choice, I used whiting
2 ripe avocados
2 hot peppers (jalapeños) with seeds
2 thick slices red onion (garnish)
6-10 garlic cloves
1/2" fresh ginger root
5-6 fresh roma tomatoes
1 artichoke heart (15 oz canned), in quarters (drained if canned)
1 28 oz. can organic crushed tomatoes with basil (preferably Fire Roasted style)
1/2 c. dry sherry or red wine
~ 4 T extra virgin olive oil

Spices to taste:
sea salt, pepper, turmeric, a dash cayenne pepper, 5-6 sprigs fresh cilantro, a hearty sprinkle of fresh or dried dill, and fresh parsley

If using whole fresh or canned tomatoes for the bulk of the sauce, blend those tomatoes with the fresh roma tomatoes for about 1 minute on medium high in a food processor or blender (we used our VitaMix blender). Once the tomatoes are roughly chopped into a chunky sauce, add the last half of ginger root, half of the garlic, whole peppers, and red wine vinegar (or dry sherry) to the blender and run on high for about 1 to 1 1/2 minutes until the peppers and ginger are minced. Set the sauce aside.

Finely chop the rest of the garlic and add to a small frying pan with a tablespoon of virgin coconut oil (or real butter for dairy consumers) and turn to medium high heat. While the garlic is starting to lightly brown, pit both avocados. I do this the canonical way: first, I slice the avocados lengthwise, twist off one half of each avocado, and use the knife to carefully spear the pit. Once the pit is firmly in the tip of the knife, twist the avocado and loosen the pit. Discard the pit and scoop out the avocado and set aside. I chose to slice my avocado thickly and serve it on the side, but if you prefer to make fresh guacamole with it or slice it into small chunks then go for it!

Once the garlic is lightly browned, turn the heat to medium low (2-3) and add the tomato mixture from your blender. Turn up the heat to medium (4) and bring the mixture to a simmer. Once simmering, add the rinsed (defrosted if using frozen) fish fillets.

Cook covered on medium heat (4-5) for 10-12 minutes or until the fish is thoroughly cooked and flakes easily with a fork. Squeeze the lime juice into the pan and gently stir. Serve hot with the red onion slivers, quartered artichoke hearts, and avocado (or guacamole). Drizzle the extra virgin olive oil over the top before serving (don't heat the olive oil, it breaks down and becomes rancid at high heat).

Serving Suggestions: add a chopped fresh peach (preferably organic, they are highly pesticided) or a tablespoon or two of peach salsa for a nice seasonal touch.

Ingredients I wish I had on hand to make this (future tweaks, depending on the farmers market):
fresh organic red, yellow, or orange bell peppers
fresh peaches, plums, or nectarines (chopped finely with half of the fruit for garnish, half for the gazpacho)
a peeled and sectioned blood orange (half for garnish, half for the gazpacho)

Health Highlights:

Whiting (Silver Hake) Health Benefits per 3 oz cooked:

• B12 2.2 mcg (~ 37% 1993 RDA to 111% current RDA, depending upon reference)
• Selenium 34.9 mcg (50% current RDA)
• Phosphorus 242 mg (24% current RDA)
• omega 3's 466 mg (~ 27:1 ratio of Omega 3:6 fatty acids)

Nutrition Data Chart for 1 fillet

Don't forget about the Vitamin C loaded fresh veggies in the sauce! Tomatoes are known for their antioxidant lycopene content, but they are also great source of Vitamin A and C. Note that (at least to my knowledge) the lycopene concentration is higher once the tomatoes have been processed (either finely minced or made into a sauce) and cooked. The addition of fresh produce like peaches, jalapeños (or red or yellow bell peppers), and red onion all add a punch of vitamins and enzymes to aid in digestion. Ginger and garlic (two of my favorite "spices") are excellent on many nutrition forefronts. Garlic (especially raw) consumption naturally thins the blood and aids in headaches, heart disease (don't eat 400 cloves of it if you're on blood-thinning meds, however), and circulation. Garlic is also a great antibacterial- you can finely mince and crush raw garlic cloves for a quick compress or rub for a minor cut (it stings to me). It can be used to treat athlete's foot (ginger helps here also), the common cold (via the famous "Jewish Penicillin" chicken soup), in breastfeeding problems, and even improve your memory! Ginger is famous for its ability to treat indigestion, nausea and motion sickness, and improve immunity and fight viruses to name a few pointers. The little chemical helpers known as gingerols and shogaols are thought to be responsible for the digestive action in ginger, so when you add some fresh ginger slivers (or powdered ginger) to your soup, tea, or stir fry then be sure to thank those gingerols! Now you can reflect on the shogaols while enjoying your delicate, flaked fish gazpacho mmm! Don't forget to check out Jeena's Roundup of Fresh Fish and Seafood for other bloggers' favorite seafood recipes!

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!

Coconut Lime Seared Salmon [Paleo] [Low Carb]

At a junction between the Superbowl and Super Tuesday, I thought I'd send you a delicious salmon recipe of ours and a little reminder: Don't forget to vote tomorrow (Feb 5th)! Before heading out to vote, please consider the once-in-a-lifetime candidate for president, Ron Paul. Thanks - enjoy :)

4 fillets fresh or frozen (defrosted) wild caught Alaskan salmon with skin
lemon juice
squeeze lime juice
sea salt and pepper
4 T. organic virgin coconut oil (or olive oil) for frying

Seasonings:
dried
sprinkle dill and lemon seasoning

Coconut Lime Sauce:
1 can organic coconut milk
1/3 c. lime juice
peel of fresh lime, grated for zest
handful organic no-sulfur shredded coconut (extra for garnish)
slices of fresh lime, garnish

Prepare your coconut sauce by combining and stirring all the lime sauce ingredients in a large bowl. Once mixed, poor roughly two-thirds of the glaze and salmon in a leak proof bag and let marinate for at least 30 minutes for the flavors to meld.

Coat your grill with olive oil (spray or otherwise). Grill the salmon for 2-3 minutes per side - we like our salmon rare-medium, depending on freshness. Once the salmon is done to your liking, remove it from the grill and drizzle over the remaining coconut lime sauce. Sprinkle the coconut flakes on top and serve hot with a wedge of fresh lime.

As I mentioned previously in my Balsamic Molasses Grilled Salmon, eat the skin of the salmon to ingest the good Omega 3 fats. I know that sounds repulsive to some (my parents), but the Omega 3's are found right under the skin. In his nutritional bible Fats that Heal, Fats that Kill, Udo Erasmus cites the areas right underneath the skin, around the gills, fins, and belly as the sites of Omega 3 fish oil stores (pg. 263 in case you're curious). The good Omega 3 fats are a class of essential fats which our bodies cannot synthesize on their own, so they must come from our diet. The American/Western diet is lacking in quality fat (fish oils, coconut oil, hemp, flax, and olive oil), consumes far too much processed food, and has a highly distorted Omega3:Omega 6 ratio. This imbalance heightens the necessity for one to supplement his/her diet with more Omega 3 fats. Don't worry, the good fat is metabolized quickly and efficiently in the body, so it is not stored; you will not "get fat" by eating the correct fats. Indeed, the opposite is true when reasonable consumption of quality fats are included in the diet. Besides, salmon is virtually adored by everyone (vegan excluded, of course :) ), so dig in!

Grilled Balsamic and Molasses Salmon [Paleo] [Low Carb]

1 large fillet wild caught salmon (1.75 lbs)
lemon juice, to taste

Balsamic Molasses Glaze
4-5 T. organic unsulfured blackstrap molasses
3 T. no-sulfur balsamic vinegar
2-3 T. extra virgin olive oil
sea salt and pepper
dried dill
lemon juice to taste
garlic powder
lemon pepper

Prepare your glaze by combining and stirring all the glaze ingredients in a large bowl. Once mixed, poor the glaze and salmon in a leak proof bag and let marinate over night.

Coat your grill with olive oil (spray or otherwise). Grill the salmon for 2-3 minutes per side - we like our salmon rare-medium, depending on freshness. We had this with Cashew Raisin Sprout Salad and some red cabbage, onion, and kale sauteed in virgin coconut oil- yum! The healing power of the Omega 3 fatty acids from the salmon along with the folk remedy miracle blackstrap molasses combine for wonderful flavor and a real health whammy.


I've talked about the wonders of blackstarp molasses a little bit in my Vegan Soy Free/Dairy Free Eggnog, but it really is deserving of its own nutritional post (coming soon)! The probiotics and good bacteria in the intestines feed off the slowly digested sugar in the blackstrap molasses (hence its low glycemic index), allowing for an immunity boost and longer digestion time for optimal digestion. This all gives the body more time to absorb and process nutrients, like the Omega 3's we all so desperately need in our diets. To truly reap the benefits of the Omega 3 fats the salmon (and other fatty cold water fish) have to offer, eat the skin! I know that sounds repulsive to some, but the Omega 3's are found right under the skin. In his nutritional bible Fats that Heal, Fats that Kill, Udo Erasmus cites the areas right underneath the skin, around the gills, fins, and belly as the sites of Omega 3 fish oil stores (pg. 263 in case you're curious).

Citrus Salmon

4 fillets fresh or frozen (defrosted) wild caught Alaskan salmon with skin
2/3 c. unsweetened pulp orange juice
lemon juice
squeeze lime juice
sea salt and pepper
1/2" chunk fresh ginger, minced
5 cloves fresh garlic, minced

Seasonings:
dried or fresh rosemary (I used a mix of both)
sprinkle dill and lemon seasoning
parsley
oregano
fresh cilantro, chopped for garnish

Coat a large baking dish with nonstick cooking spray. Place the fresh or defrosted salmon in the baking dish and top with the minced ginger and garlic. Season well, pour over the orange juice, and drizzle the salmon with the lemon, and lime juice. Bake at 350 degrees for 10-15 minutes or until the salmon is done to mostly done (we like it a little undercooked in the center to preserve the enzymes).

Seared Sashimi Tuna

This recipe is one I'd wanted to make for awhile now, but we were waiting for the tuna to go on sale (It is on sale now at Harris Teeter in case you have one in your area). However, I'd like to make it clear that this absolutely delicious and beautiful, healthy gluten, dairy, nut free low carb dinner came not from me, but from my wonderful fiance Jon. I have been asking him to cook me a meal since he feels intimidated in the kitchen and I feel like the authoritarian kitchen Czar or something :) He not only thought this up independently (he didn't know I had a draft for it already), but he planned and executed the whole thing like a pro! Thank you babe, it was fantastic - and now you can cook more than eggs. The ironic part is I didn't even get a break from the kitchen like I'd wanted: I couldn't bring myself to leave the cozy cubby of our kitchen nook. I just stood and admired him in action.

Actually, I (Jon) got the idea from Karen's Seared Tuna with Asian Slaw @ Gluten Free Sox. As a Yankee fan, I'm almost disappointed that it turned out so well :)

2 fillets (about 1.5 lbs) fresh sashimi-grade wild-caught tuna steaks
1-2 T. organic virgin coconut oil for frying
4 cloves garlic, whole
iodized salt and pepper

Dipping Sauce:
1-2 T. San-J Low Sodium Wheat Free Tamari
1 t. balsamic vinegar
3/4" chunk fresh ginger, minced
3 cloves garlic, minced
1/3 medium carrot, grated (omit for low carb)

Garnish (optional):
kelp flakes
grated carrot

Coat a frying pan with nonstick spray and melt coconut oil in the pan at medium heat. Once the oil is melted, rinse off the steaks and place them in the pan. Sear for 45 seconds per side and serve immediately with a side of dipping sauce. For the dipping sauce, combine all of the ingredients in a small dish and stir together. Top the fillets with salt, pepper, and either grated carrot or kelp flakes. I served the steaks with a side of sauteed apples and garlic, and steamed broccoli as seen in the pictures.

Note: I cook these just so the outside has a nice flavor and the inside is still raw; if you like your fish thoroughly cooked, then after a short searing you should turn down the heat and cover. Serves: 2-4

Lemon Pepper Salmon and Kale

1 can drained wild caught salmon
4 c. kale, torn into small pieces
2 T. extra virgin olive oil

Seasonings
lemon pepper
Italian seasoning
pepper
crushed red pepper
salt free dill seasoning ("it's-a-dilly")
1 T. San-J wheat free tamari (optional, this is already fairly salty without the tamari)

Spray a large skillet with nonstick spray and add olive oil and kale. Season kale and saute for about 3 minutes over medium heat until the kale is soft but still bright green. Drain the canned salmon and mash up in a bowl off to the side. Add salmon and stir fry for about 3 minutes until the salmon is heated through. Serve hot with a green salad. This would have been better with some red bell pepper, but we don't have any :(

Paleo Salmon Stock and Soup

8 c. water

wild caught salmon trimmings (raw with fins, bones, and meat)
2 small-medium red potatoes, quartered (optional, omit for Paleo)
3 organic carrots
1 large white onion, coarsely chopped
1/4 c. dehydrated shitaki mushrooms
sea vegetable flakes
liberal squeeze lime juice
liberal squeeze lemon juice
1 large jalapeño
5 cloves garlic
1/2" chunk ginger
1/4" chunk horseradish
1 T. organic apple cider vinegar
2 T. Earth Balance vegan butter

Seasonings:
1 t. Italian seasoning
1 t. dried rosemary
sea salt and black pepper
dash crushed red pepper flakes
2 bay leaves, crushed
optional seafood seasoning (ground fennel, lemon peel, coriander, thyme)


Bring water to boil with raw wild caught salmon parts*. As the broth heats, the meat will separate from the skin easily. This happened for me within the first 10 minutes of the soup warming up. At this point, the meat and skin were not too hot to handle, so I simply removed the meat from the skin with my fingers. I added the large bones and the skin back to the soup and saved the meat in a container in the fridge for later. If you don't do this, the meat will become chewy and tough as the fish over cooks.

In a food processor, finely mince the garlic, horseradish and ginger. Add about 1/2 of this blend and the dehydrated shitaki mushrooms to the soup stock.

Grate three organic carrots with the Saladmaster. Keep the carrots in reserve until the end because they will lose their color and flavor if you add them too early; this happens since the vitamins in carrots are water soluble.

Slice the jalapeño and add it to the soup (with seeds). Add the remaining garlic-ginger-horseradish mix to the soup right before serving. Bring soup to a boil and cook for 25 minutes or until potatoes are tender. You can either turn heat down to low, cover and simmer or serve immediately. I chose to let the soup simmer. Before serving, add carrots, remaining ginger-horseradish-garlic mix, sea vegetables, and the reserved salmon meat to the stock. Garnish with fresh ground pepper, parsley, and basil.



* We used sale $0.49/lb full-fish wild salmon trimmings from Kroger. Check out your local grocery store or market to see what they offer; fish trimmings have all the health benefits of the fish skin (EFA's), bones (calcium), and meat without the high cost of fillets or fish steaks.

Salmon Salad

2 T. homemade olive oil mayonnaise or canola mayonnaise ***
1 can salmon, drained and mashed up with skin and bones
1 organic apple with skin, chopped
5 stalks celery, chopped
squeeze lemon juice
1/2 t. organic apple cider vinegar

Seasonings:
2 T. garlic powder
1 T. crushed red pepper
1 T. dried rosemary
oregano
parsley
sea salt and pepper

Mix everything in a bowl. Let cool in the refrigerator.

**I will post my homemade olive oil mayo soon- it is quick, easy and lacks all those preservatives and bad oils which most mayos have in them.


Be aware that most mayo is made with soybean oil (or other bad long chain vegetable oils which are linked to heart disease, NOT saturated fats in coconut oil). See Udo's book on the perils of long chain fatty acids and degenerative health conditions like heart disease, diabetes, etc.

Soybean oil is bad not only for the negative health effects which stem from consumption of unfermented soy products, but also because soy has been an American marketing success-- about 70% of our oil supply is from soybean oil. This is a problem since the unsaturated long chain nature of soy oil gets damaged at high heat and thus becomes toxic. Also, the overconsumption of soy oil in the American diet distorts the natural Omega 3:6 balance in the body. If you're curious about the truth on soy and health, just Google it and you'll find a plethora of articles.

We found plain Canola mayo at Whole Foods for $2.50 which is very reasonable considering it only used canola oil, eggs, and seasonings. Most mayo is made with soybean oil to save money, so beware!

Chopped Vegetable [& Salmon] Pizza

Toppings:
2 cans wild caught Alaskan salmon (optional; omit for vegetarian or Vegan)
1/2 medium onion, sliced
red bell pepper
fresh or frozen spinach, cooked and squeezed dry
garlic, chopped
cut fresh green beans
5 sundried tomatoes, chopped fine
2 organic carrots, chopped
1 c. fresh collards (or kale), chopped
~ 7 oz organic black beans, drained
2 jalapeños with seeds, sliced
sliced fresh tomatoes (no sauce - we used 8 small homegrown tomatoes from Sandy)
Vegan Gourmet Rice Vegan cheese, cheddar flavor shredded
Goat cheese (optional, I didn't use it but Jon loves it)


Seasonings:
garlic powder
onion powder
crushed red pepper flakes
cayenne pepper (optional)
Italian seasoning
oregano
rosemary (we used fresh)
fresh basil leaves

Slice and chop veggies and drain canned salmon (or you can use smoked salmon or nova lox). We used an assembly line of the toppings where everyone could chose what they wanted and top my homemade pizza crusts*. Bake the pizzas on pregreased (with nonstick spray) cookie sheets at 450 degrees for 25 minutes or until the vegan cheese is melted and the toppings are hot. This goes great served with grilled artichokes and a nice side salad, at least in theory. These were so filling that chowed down on the pizzas alone.

* For another gluten free pizza option, see Melissa's who misses good pizza?


Jon's Goat Cheese Pizza [Dairy Full, Beware!] :

Tuna and Eggplant Burgers

Ah, another recipe in the saga of using up leftovers... as you can see, I had a LOT of leftover grilled eggplant!

2 cans tuna, drained
1/2 medium eggplant, cooked and chopped*
1 egg (or 2 T. ground flaxseed plus 1 T. water OR egg replacer)
1 large jalapeño, chopped with seeds
1 T. organic virgin coconut oil or nonstick spray, for frying.

Seasonings**:
rosemary
oregano
sea salt and pepper
crushed red pepper
cayenne pepper

Melt oil in pan over medium high heat. Drain tuna and add to a large bowl with seasonings to taste. Add chopped eggplant, jalapeño with seeds, and egg and mix. When oil is melted, spoon tuna mixture into pan as little blobs and squish with the spoon or spatula to make patties. Cook over medium high heat for 3-4 minutes then flip. Cover and cook for another 5-7 minutes or until burgers hold their form. Serve hot with a garnish of salsa or fresh chopped mango (I just eat them with hot sauce in my lunch).

* I used kitchen shears to cut up the grilled eggplant slices.
** Feel free to use whatever tastes best to you- I like things spicy so I usually add red and cayenne pepper.

Salmon: Wild Versus Farmed

Laura Dolson from About.com hit this topic right on the head. I've talked a little about the importance of ensuring that your fish is low mercury and wild caught, but her article summarizes it up well:

Farmed vs. Wild Salmon

There is somewhat of a controversy about eating wild vs. farmed salmon. The issues fall into three main categories:

Contamination: Most of the salmon available for human consumption today is farmed, but several independent studies have found concentrations of PCBs and other contaminants at levels of up to 10 times higher in farmed salmon. In Europe, there have even been situations where farmed fished tested at high levels of heavy metals such as lead and cadmium. These contaminants seem to be getting to the fish through the feed, which become concentrated in the oil of the salmon.

Farmed salmon in the U.S. are regulated through the USDA and FDA, which allows much higher levels of these contaminants than are allowed than with wild salmon, which is regulated by the EPA. A common argument about this is that the EPA has reviewed the scientific literature and made new recommendations much more recently than the FDA. FDA regulations have not been updated since 1984, when people in the U.S. were eating much less salmon and other fish. More information about contaminants in farmed salmon.

Omega-3’s: Farmed fish is fattier -- much as farm animals are “fattened up," the same is true of salmon. This means that there are higher levels of omega-3 fats. But there are caveats regarding this:

1. Because of the contaminants, it is often recommended that farmed salmon be cooked in ways that reduce the fat content.
2. New feeds are being developed with less fish meal in them and more plant foods. In general, the more plant-based ingredients, the lower the level of omega-3 fats in the salmon. (Note that in the ocean, salmon are carnivores: they eat no plants at all.)
3. Even today, the percentage of omega-3 fats is lower in farmed salmon, apparently because of the soybean, wheat, etc., in the meal fed to them.

Environmental Issues: Farmed fish produce a bunch of environmental problems. Read about them at the Seafood Watch site. But there’s good news: Both wild and farmed salmon have low levels of mercury. Also, salmon is not being over-fished – especially salmon from Alaska is in good shape. More about this from Seafood Watch. Additional Note: Most canned salmon is wild.

Black Bean Hummus and Vinaigrette Tuna Salad Tower

2 corn tortillas
black bean hummus or garlic hummus
large handful fresh collards or kale, chopped
2-3 slices onion
vinaigrette tuna salad
sea salt and pepper, to taste

Optional Sides:
salsa
lime wedge
cilantro (garnish)

Layer hummus on top of corn tortillas. Top with collards, onions, and tuna salad. Garnish with salsa and lime if desired. This is a great to-go lunch; I just add one extra corn tortilla on top before packing it as a lunch so nothing sticks to the container lid.

Vegan or Vegetarian Option:
Skip the tuna, add more beans or tofu. I just left off the tuna here and it is still delicious!