Sandwich Bread

Sliceable bread that holds up for a hefty sandwich and freezes well also.  

Ingredients:

• 4 T. almond flour
• 0.25 c. flax seeds whole 
• 8 T. coconut flour
• 1 T. baking powder (gluten and aluminum free)
• 1/2 t. pink salt
• 8 large eggs
• 1 T. organic butter 
• 1/2 c. boiling water

Grind flax seed in blender or food processor.  Add almond and coconut flours, baking powder, and salt.  Boil the water and melt the butter.  Add the boiling water to the Vitamix (blender) while blending on low speed.  Add the butter and eggs.  Blend on high for 1-2 minutes until thoroughly mixed.  Bake for 30 minutes at 350 degrees or until top is springy to touch.  Let completely cool before slicing and serving

Coconut flax bread

Gluten free, dairy free, grain free bread? I’m sure there are many more trendy labels for this humble loaf. Easy to make in the vitamix. Bring on the butter. Or coconut oil. Or guacamole. Sometimes all three. Who says I’m not ambitious?

Coconut flax bread:
 1/4 c whole organic flax seeds (I use brown)
 6 tablespoons organic coconut flour
 1 tsp pink salt
 1 tablespoon baking powder (I use bob red mill gluten free no aluminum)
 6 eggs, large
 2 tsp organic apple cider vinegar
 ~ 2/3 c boiling water

Spray oil on Pyrex. Preheat oven to 350 degrees. For this bread I use the vitamix.
Add the whole flaxseeds first and blend on high until ground (a few seconds). Add salt, baking powder, and coconut flour. Blend until mixed (a few seconds).  Crack eggs in a separate bowl and set aside (I skipped this once in a rush and ground eggshells into the bread. Crunchy. Yucky). Add boiling water and then vinegar while mixing on low. Then add eggs. Cover top and turn speed to high. Blend about 1 minute until completely mixed. Pour into Pyrex and bake 1 hour or until firm and bouncy to touch.  Sliced thin makes 15 slices.

Coconut flax bread. In all it’s half eaten glory

Tastes much better than my pictures look. I’m not into food photography and food porn. I like quick easy and healthy food.  As a note my mother in law has made this with two less eggs and added ground pumpkin seeds with great results.

Sprouted Curry Flax Crackers

Now that Paleo diets and Crossfit workouts are all the rage and soccer moms are packing kale chips in their kids' lunchboxes, it seems timely (or a bit late) to post a quick easy cracker alternative.  Flaxseed is a darling of the natural health circles and is yet another "health food" gone fashionable with the general public.  As a no net carb low carb seed packed with Omega 3 fatty acids and lignan fibers, it is easy to see why flaxseed is a popular ingredient.  

While there is controversy always raging in the Paleolithic community about exactly which food is paleo or primal, flax is considered a paleo hunter-gatherer diet friendly food and flour substitute.  While I love flax mostly for the beautiful blooms of the plant in my wildflower hedges, eating the seeds formed into crackers is enjoyable as well.  Soaking these innocent looking brown and gold babies allows them to sprout making the lignans and nutrients more bioavailable and enzymatically alive.  Rinsing the sprouted seeds before making the crackers removes much of the antinutrients like phytic acid found in nuts, seeds, and legumes.  Flaxseed makes a delicious versatile cracker spiced to your preference and convenient for travel and as a low carb "bread" or cracker replacement.  As always, consume in balance with healthy low glycemic foods and with plenty of water for the optimal benefit!  

ingredients:
2 cups organic (gluten free) flaxseed
about 2 cups filtered water
generous 1 T. raw pink Himalayan sea salt (used only salt not typical tamari or Bragg's liquid amino and salt blend)
 spices to taste: for the curry blend I used about

•  2 T crushed red pepper
• gluten free curry blend- I like the Madras style spicy curry turmeric 1 tsp
• dried oregano

method:

First measure out and sort your flaxseed.  Add the filtered water (I use reverse osmosis water if that matters) and cover.  Let sit at least overnight until the seeds have sprouted.

The sprouting process will make the seed enzymatically active and more bioavailable and thus more easily digested.  The soaked mixture will be a gelatin like sticky goo.  To remove at least some phytic acid, rinse thoroughly with filtered water.  Just do your best, there are no hard and fast rules here.  The final rinsed mix should be gooey but not runny.

Add your sea salt and spices to taste.  Stir well.  It is helpful to spray your dehydrator or pan with nonstick spray or grease lightly with coconut oil at this point.  I use my old dehydrator with craft quilting mats I cut to fit (so the flax doesn't fall through the large dehydrator holes).

Spread the flax on the sheets about 1/8th to 1/4 inch thick.  You want the final product to be hearty enough to hold up to guacamole dip or shredded chicken, say, but thin enough to dry evenly.

You can also use a cookie pan and your oven.  If using an oven, dry around 100 to 125 degrees for about 6 hours.  I dry my chips in the dehydrator overnight until they break apart easily and are crispy.

sidenotes:

In the past few years flaxseed has gotten some bad press about its phytoestrogens and link with prostate cancer.  Is flax some insidious estrogenic food for men (or women for that matter who suffer from estrogen dominance and many hormone imbalance issues, especially after menopause)?  The Mayo clinic gives a short Q&A about this, but suffice to say that eating flax crackers in a balanced diet is not going to pump your body full of evil cancer-promoting cooties.  Taking high doses of flax oil for its ALA vegetarian omega 3 benefits, as once recommended, is probably not the best approach however since the oil is much more concentrated in phytoestrogens and lignans than the edible quantity of seeds.  I don't think Grok had access to high doses of isolated flax oil... somehow I doubt that Grok would drool at the sight of beautiful flax wildflower blooms as he might with a buffalo.   Besides, omega 3 fatty acids are best consumed as part of a whole food and from animal sources (read: eat fatty wild fish).   Lastly, there is evidence that the lignans in flax actually bind to estrogen in the digestive track.  For an interesting discussion on phytic acid and other antinutrient concerns in nuts and seeds, check out Mark's Daily apple.  I emphasize the importance of balance here as to not become overwhelmed by the micronutrient aspect of your food (didn't your mother tell you not to play with your food?!?).   Flax is healthy and fine in moderation- you wouldn't stop eating broccoli because of its phytoestrogen nuances would you?  Crunch on a darn flax cracker rather than a gluten carb rancid omega 6 oil GMO loaded chip, that's all I'm saying.  That and more importantly address your stress and lifestyle (exercise, sleep, diet, social support structure, higher power, etc) in a holistic manner, not just your food.  

On the lighter side, flax reduces inflammation, supports cardiovascular health, helps lower cholesterol, and reduces metabolic syndrome.  (Again, whether low cholesterol is actually beneficial to health is debatable and research shows that higher cholesterol in post menopausal women increases longevity).  

Flax ranks higher than blueberries and spinach in antioxidants and new investigation shows the delicate ALA omega 3 fats are not damaged by baking with flaxseed (and certainly not damaged by low temperature dehydration like here).  

The fiber in flax stabilizes blood sugar levels making flaxseed based crackers, muffins and breads better choices for those  with metabolic syndrome or on a low carb diet.  (Ground flax, hemp powder, and coconut flours make a wonderful hearty low carb high fiber gluten free and vegan "flour" blend.  I make variations of these baked goods and my digestion loves me for it!).   Flaxseed is high in manganese, magnesium, vitamin B1, and tryptophan to name a few nutrients.  Soaking and sprouting the seeds makes the crackers' enzymes and nutrients more bioavailable while the low temperature drying of the cracker makes it a raw food.  Of course the most touted glory of flaxseed is that it is practically all fiber so any food made of flax will be "no net carbs" which is what makes flax based muffins and bread popular in the low carb community. 

The longwinded micronutrient aspects of flaxseed aside, these babies are high fiber no net carbs spicy goodness and make great crackers for my hen's free range eggs from the backyard which I softboil and serve over steamed veggies and greens.  Get creative with your own spice blend- I have made these in various ways but always love a crunchy spicy treat!

Turnip chips

New Years brings new resolutions. Since I'm not one for resolutions, here I stand truckin' on in my same old Grok-ette style, but if you'd like to join me for some Paleo low carb munchie chips then crunch on!  Many thanks to BJ for gifting me with these fresh delicious turnips this past weekend.

I'd never pulled fresh turnips before.  Even on that chilly Sunday morning after viewing her hens and coop setup (yes, all us chicken mommies check out everyone else's coops), we sunk into the sandy mud to pull some gorgeous purple head turnips.  Since I pulled too many (darn efficient harvest hand) some turnip chips sounded good (again, thanks BJ!).  Easy, crunchy and seasoned to your pleasure...  For those embarking upon a low carb diet this new year, keep turnips in the forefront of your mind.  Though most root vegetables are high carb, turnips, celeraic root and cauliflower are great potato substitutes.

 About 1 lb fresh turnips

if desired: sea salt and seasonings of choice: for savory try parsley garlic powder and tamari or cayenne sea salt and curry.  Just plain old extra virgin olive oil, pink salt, and pepper work just fine too though!  

For raw turnips chips: wash and chop off ends.  My hens loved the fresh greens but you can eat them, make turnip green "chips" or discard them- whichever.  Slice very thin and place in dehydrator.  Rotate trays and check about every 4 hours.  I let mine dry overnight since it is chilly in our house.  They are finished when they are crisp.  Store in an airtight container.

Typical vegetable chip method for the dehydrator:

Wash and destem turnips.  Slice very thin and place in boiling water.  Blanch turnip slices; that is, boil for about 2 minutes until purple color is vibrant.  Drain and steep slices in ice water.  Drain again once cool and pat dry.  Salt and season as desired.  Place in dehydrator and dry in 4 hour intervals, checking slices to desired crispness.  Store in an airtight container.

Turnips are relatively low carb with raw turnips being a great source of certain B vitamins like B6 and folate, calcium, and minerals like copper and potassium.  Every bit of natural whole food vitamin source of potassium in particular will help to balance the SAD (standard american diet) bad sodium (processed salt) intake.  Cooked turnips will have more fiber but lose vitamin C and B vitamins if you drain the water.  Luckily blanching retains most of the vitamins so here this is not much of a worry.  Now grab your turnip chips and munch on into the new year!

crunchy turnip glory!

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!

Simple Brown Rice Pancake Snackers [Low Carb][Vegetarian]

Well they're not green (what a shame!) but as per phone request for baked gluten free coconut flour 'stuffs', I thought I'd whip up some simple and quick higher protein pancakes.  I also hate random products laying around and I was trying to think of what to do with this rice protein I have in the pantry since I haven't used the stuff in ages (cause it's not green as Jon would say).   The verdict was to cook up something which was edible or feed it to the chickens.... so we have pancake snackers! 

 Of course since I don't usually eat nor do I even like bready foods, these are mostly for snacking on when I get home late from art class- or whenever.  They must meet my requirements of a) using something coconut and b) be low glycemic.  Not my usual style, but hey this loose 'recipe' should be sufficient to get ya'll out there making baking recipe phone requests started.  

Brown rice protein is a very clean protein nonallergenic which is highly bioavailable (well for plant based aminos).  I do always have philosophical musings on any protein since any isolated substance probably isn't good for you in the long run.  At least Grog didn't find canisters of powders hanging out in the fields with the bison.... 

These aren't Paleo but they do fit the low carb and low glycemic vegetarian profile for those of you out there.  I usually use hemp powder or straight coconut flour for pancakes but I thought this would have more mass appeal (the hemp makes nice green brownish pancakes which make even worse pictures believe it or not!).

Brown Rice Protein Pancakes

Serving size: 8 small pancakes or 2 servings

 

Thanks girls! (That's to our hens- the green one is probably from Blackbeard, one of our Americanas)

 

Brown Rice Protein, Jarrow brand 1 heaping Tbsp 2.0 x Custom Food (15g)
Egg, whole, raw, fresh 4.0 x 1 small (38g) (courtesy of our hens)
Leavening agents, gluten free baking powder 2.0 x 1 tsp (4g)
Salt, table 1.0 x 1 dash (0g)
wilderness naturals coconut flour 1 T.

water~2 oz or enough to hydrate batter (remember coconut flour absorbs a lot of liquid!)

stevia glycerite liquid to taste.  I used a hefty drizzle but it is optional

spices: 

cinnamon about 1 tsp

cayenne, dash

turmeric, dash

 

Prep:

Crack and beat the eggs in a small bowl.  Heat frypan and melt in coconut oil for frying.  Mix all ingredients well.  Feel free to add some great low carb berries (blueberry, cranberry, etc) or even some nice steamed spinach (mmm.. there I go thinking green again).  Fry about 2 minutes per side and flip when bubbles appear on edges. 

 

They turn out great- nice and fluffy which was surprising since I improvised the whole 'recipe' this morning wandering around with low blood sugar. I'm looking forward to snacking on them when I get home tonight, well if there are any left.

Rough nutritional info, courtesy Nutrition Data.com

Next pancake or muffin post will be one of my staple (and paleo friendly) hemp and/or coconut creations.  Until then sprinkle on some Himalayan pink salt (mmm, better topping than nasty syrup or HFCS "syrups" for sure!) and munch.

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).

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Green "Muffins" [Paleo][Low Carb]

Want a healthy Halloween appetizer, snack, or just a plain old hearty munchie? Try some ghoulishly green muffins (don't fret they're just spinach egg muffins).  I was trying to find a good Cindalou option for a Halloween party dish and Jon suggested that I just make some of my normal food- something gross looking and green goo-ish.  For once we agree ;)

I adapted this recipe from Steal This Meal Spinach Egg Muffins, though I have made similar in the past with coconut flour.  This time I added egg whites (since I had them) and used my Vitamix (since I'm lazy).  Steal this meal also has a nice kale recipe for those kale fans out there... that's me, of course.   They have a great Paleo recipe and lifestyle site so check it out.  No, I don't know them I just like their stuff.  Not everyday you can mash the superfood vitamin and mineral packed bags o' spinach and farm fresh free range eggs into a Paleo party bite.  Well, around here it is an everyday thing...  You can almost sing the alphabet in vitamins in this dish- give me a "A," "K," "MaGNESIUM."  Not to mention bioavilable B12, choline, selenium.  You get the idea.  Alas, onto green goodness:

Ingredients:

6 whole fresh eggs

1/4 c. dried egg whites (or 6 egg white equivalent or just more eggs) + water (see below)

3 cloves raw garlic

3 lbs. frozen spinach

1 T. lemon juice (optional)

sea salt and pepper, to taste (about 2 t.-1 T. each)

spices to taste: I used ~1 T. crushed red pepper, Italian seasoning, and 1 t. cayenne)

2 T. extra virgin olive oil

Preparation

Steam the 3 lbs frozen spinach with 1 T. water and 1 T. lemon juice (if desired) until vibrant green but soft and cooked (7-10 mins depending on temperature). Set aside and let cool. 

Line muffin cups and spray with nonstick spray or coat with coconut oil (or real butter). Preheat oven to 350 degrees. 

In the Vitamix (or your blender) add the powdered egg whites (I used 1/4 c. dry egg whites= 6 egg whites of the Deb El Just Whites brand) and water (1/2 c. then additional 1/4 c water to make smooth consistency) and blend on low until dissolved (1-2 minutes, varying speed). 

 

Using a jam press or slotted spoon drain the spinach until very dry. I also used my flat fold colander to help squeeze out all the liquid, though hands work fine also. 

Add the spinach to the egg white-water mixture in blender. Blend on medium for 1 minute to help mix. Add 6 raw eggs. Add garlic and spices (also pepper, 1 T. Italian seasoning and 1 T. crushed red pepper) and extra virgin olive oil. 

Blend on medium mixing with Vitamix damper. When well mixed (2-3 minutes) turn to high and mix vigorously until well blended and bright green (my favorite!) Spoon into muffin cups and bake at 350 for 15-17 minutes or until toothpick comes out clean.

Best toppings (as if they need 'em): raw organic almond butter or coconut oil (butter for ya'll dairy folks out there).  Actually a kalamata olive would go nicely too...

Yield: About 22 medium "muffins" (I swae that count is before I ate half the batch!)

I added this recipe to Nutrition Data for the stats and label: 

Read More http://nutritiondata.self.com/facts/recipe/2308774/2#ixzz1btYk6byI

Army of green goblin goodness... ahh yum!

Mediterranean Eggplant Bake (The Un-Parmesana) [Vegan]

It is already past the 1 year anniversary of Cindalou's Kitchen Blues' debut, which I only accidentally discovered when going to post this recipe and linking back to my old grilled eggplant recipe from last summer. My dad pointed out that I should have a birthday party for the blog, but I think I'll have a combo b-day bash with all my virtual friends in a few weeks for my (real) birthday and the blog's birthday. Maybe I'll finally make some coconut ice cream. I love icy desserts in the summer, but summertime is also prime season for outdoor grilled vegetables. I can never resist grilled squash, eggplant, and peppers. Thank heavens I don't have any allergies to nightshade vegetables!

What better time than the dog days of hot, lazy summer to drag all that hot kitchen cooking outside? This bake is my rendition of a veggie-laden eggplant Parmesan, minus the parm of course :) I used nutritional yeast for a cheesy flavor and texture, but feel free to omit the yeast. The heat of baking most likely destroys most of the beneficial B vitamins in the yeast, but the flavor is still great. Plus, I'm a closet optimist (don't tell) so I cross my fingers for the energy-boosting B's in the yeast coming through cooking unscathed.

My mother's old eggplant parm recipe dipped the eggplant in wheat flour, Parmesan cheese, herbs, then baked the eggplant itself an hour before making the casserole. I am not that motivated - when I see a multi-step recipe like that, I think "Ha," not to mention the no wheat flour or cheese thing. This tastes just as great to me, plus it adds colorful veggies. The grilling nicks the need to egg, bread/flour and fry or prebake. Grill extra and use the leftovers in lunch quesadillas with kale and corn tortillas, omelets like my old Grilled Squash and Collards Omelette, or just snack on grilled thinly sliced eggplant and squash. Thinly sliced, they're reminiscent of veggie chips in a non-fried, spicy way. You get the idea...

1 15 oz can organic crushed tomatoes with basil
~ 1/2 can (7 oz) artichoke hearts or fresh artichoke hearts
1 large grilled eggplant>
2 cherry peppers
2 jalapenos
5-6 garlic cloves
1 large organic carrot
2-3 sun dried tomatoes (sulfur free)
handful chopped fresh (or 1/4 c. dried, rehydrated & drained) portabello mushrooms
nutritional yeast, to taste (optional, for "cheesy" taste)
splash dry red wine, optional

Spices:
oregano, rosemary, garlic powder, crushed red pepper, sea salt, pepper, and a dash of Italian seasoning.

Slice the eggplant widthwise into ~1/8 to 1/4" slices for round eggplant pieces. Season with your choice of spices and spray the grill. I seasoned the eggplant with a blend of turmeric, ground black peppercorns, a dash of cayenne pepper, oregano, rosemary, garlic powder, a bit of dried crushed red pepper, thyme, and sea salt. My Mediterranean Grilled Eggplant recipe from last summer is the basis for this recipe.

Add the eggplant and whole peppers to the grill. Close the grill and cook on high for about 10-15 minutes or until very tender. I used a George Foreman electric grill since it takes much less time than a gas grill. Adjust cooking time for grill type.

Meanwhile, chop your mushrooms and sun-dried tomatoes, and shred the carrot. If you're using dehydrated mushrooms, steep them in boiling water high enough to cover them, and leave them covered for about 10 minutes or until soft. When finished, drain the mushrooms and save the juice for a healthy and yummy broth or as a sauteing liquid.

Set the chopped and shredded ingredients aside. Once the eggplant and peppers are finished, remove them from the grill and do a second batch if necessary. Slice the grilled peppers once they are cooled. If you prefer a milder flavor, remove the jalapeno seeds.

Add about half of the chopped sundried tomatoes and red wine to the tomato sauce and stir. Spray the bottom of an oven-safe glass baking dish with nonstick spray. I used a small Pyrex and spread the sauce lightly, covering the bottom. Layer the grilled eggplant slices on the bottom of the dish, from large to small slices. Top with a sprinkle of nutritional yeast (optional) . Cover the yeast and eggplant with a thin layer of the prepared carrots, jalapenos, mushrooms, and sundried tomatoes. Cover that layer with sauce, then add another layer, sauce, and repeat . Top the casserole with a layer of sauce and the artichoke hearts. If using canned artichokes, drain thoroughly and layer directly on top of the casserole. If you're using fresh artichoke, steam or grill them, then, once cooled, cut them into small pieces and add to the top.

Bake at 450 degrees for about 25 minutes. Note that the short time is for the convection oven setting I used. If you aren't using convection, baking may take longer. Serve hot. Serves approximately 4.

We had this with a few thin slices of grilled tamari grassfed sirloin steak, served over a bed of parsley and drizzled with olive oil, and a fresh red kale and parsley salad.

Spicing up your dishes, especially grilled vegetables, is a fantastic way to throw in a dash of the anti-inflammatory properties of turmeric and cayenne pepper. Cayenne pepper is an old folk remedy for poor circulation, stomach upsets, gas, and arthritis/carpel tunnel syndrome. It is also a metabolic stimulant and can help for healthy long-term weight loss and management. In addition to being strongly anti-inflammatory, turmeric is famous for its antioxidant properties. Turmeric's antioxidant qualities help protect and cleanse the gallbladder (prevent kidney stones) and liver. It might also provide aid in memory retention and help in Alzheimer's disease, pending further research. Turmeric is also useful for gout and was used in ancient times for "vermin killing" and is thought to be effective against scabies and lice.

However, cayenne and other hot peppers can be irritating to the skin, lips, and mucus membranes, so judge your intake by personal experience. Turmeric is often used liberally in Indian curries, so it is considered safer than drinking coffee. Use turmeric with caution if you have a bile duct blockage concern.

In this age, the first reaction to indigestion or acid reflux seems to be to suppress natural stomach acid with Calcium Carbonate (Tums) or a whole rainbow of OTC or prescription proton pump inhibitors. However, the avoidance of spice as part of an attempt to lower stomach acid may worsen digestion, since bacteria are not killed and large chewed food particles are harder for the small intestine to absorb nutrients. Also, simply popping a TUMS (basically a chalk pill, mmm) is merely treating the symptom of poor diet and lifestyle. The underlying problems(s) causing the digestive issues should be addressed- trust me, I deal with this on a daily basis! :)

Keep in mind that no one-size-fits-all approach can work. Everything depends on your body type. Some people have legitimate acid reflux, esophageal valve problems, or ulcers and should not assume either extreme of over spicing or raising stomach acid, nor completely hinder their body's natural state of chemical digestion with acid-buffering drugs.

I make no assumptions or generalizations, and can only speak from my own experience: I tend towards poor digestion. I myself benefit from a bit more spice, apple cider vinegar, herbal teas like peppermint and cinnamon, and digestive enzymes. I had acid reflux all the time as a teen. I was so miserable my parents took me to a GI specialist for a barium upper GI series of x-rays to look for ulcers. In the end, after years of thinking TUMS were my best friend, I only eliminated the reflux by elimination of all dairy, stress management (my sister calls me a "stressball"), and adding spices. Hey, a little cayenne pepper is a heck of a lot cheaper than a series of x-rays and the experience of drinking that awful chalky Barium shake :) So cheers to spice, and spice for health.

Other yummy gf eggplant creations:

Book of Yum's Eggplant Parmesan Sans Crumbs (uses dairy and nuts)
Natalie's Baked Eggplant Parmesan or Baked Eggplant Zucchini Spaghetti (uses dairy)
Gluten Free Kay's Stuffed Eggplant
Jeena's Chunky Mediterranean Vegetable Soup Recipe
Karina's Roasted Eggplant Tapenade or Mediterranean Eggplant with Crumbled Beef, Tomatoes and Mint