Paleo Resources

Paleo Cookbooks:

Well Fed and Well Fed 2 by Melissa Joulwan

The Ancestral Table by Russ Crandall

The Slim Palate Paleo Cookbook by Joshua Weissman

The Paleo Chef by Pete Evans

Against All Grain by Danielle Walker

Nom Nom Paleo: Food For Humans by Michelle Tam, and a link to her bookshelf full of awesome cookbooks and other paleo/primal resources.

The Gluten-Free Almond Flour Cookbook, and by Elana Amsterdam

Eat Raw Not Cooked by Stacy Stowers (this is a raw food cook-book, and while I don’t think that a raw diet is healthy for everyone, she’s got a lot of great whole-food, grain-free and dairy-free recipes in here.  And beautiful photos 🙂

ZenBelly Cookbook by Simone Miller – She is my new cooking hero.  I love her story, her recipes, and what she is up to now.

Other Cookbooks I love:

Fast, Fresh and Green by Susie Middleton (I’m not a huge fan of all the oils she chooses but this is a great place to learn a bunch of different delicious vegetable cooking methods)

Nourishing Traditions by Sally Fallon

Paleo Resource books:

The Paleo Approach by Sarah Ballantyne

The Paleo Cure by Chris Kresser

The Paleo Solution by Rob Wolff

Move Your DNA by Katy Bowman

Practical Paleo by Diane Sanfillipo

Online Recipe Resources:

Chris Kresser’s Paleo Recipe Generator – I haven’t tried this out yet, but if you want access to a whole lot of paleo recipes, and you’d like to let someone else do your meal planning and make your shopping this, this seems like a reasonable deal for a great service — just $9.95 a month (and no, I don’t get a percentage 🙂

Online Healthy Eating Resources:

The Dirty Dozen and The Clean Fifteen

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Fae’s Fabulously Festive Kale Salad

Sweet fall carrots

a tub of freshly harvested carrots, gleaned in the fall from Morning Glory Farm

My dear friend, mentor and acupuncturist, Fae Kontje-Gibbs, co-hosts Thanksgiving dinner with an old friend and when she made this salad last year it was a huge hit. So, on the menu it went again this year.  I helped her to prepare the salad this past November, shredding mountains of carrots and juicing many limes, and since then I have been hooked.  The colors, textures and flavors are all fabulous, not to mention its nutrient-dense ingredients.

Fae and I have a similar way in the kitchen–we often don’t measure with cups and spoons; instead we measure with our eyes, our hands, our tongues and our good old sixth sense.  Quantities are approximate.  Work with what you have and don’t be afraid to experiment.  The key to the dressing is balancing sour and salt with the sweet of the currants (or raisins, or whatever dried fruit you have on hand), and using enough good extra virgin olive oil to make the dish satisfying and also to help your body absorb the good stuff in the veggies.  Use organic produce if you can, especially the kale and carrots.

Ingredients:

1/2 cup (or more if you’d like) dried currants

a few tablespoons of fresh citrus juice lemon, lime, grapefruit or tangerine, or a combination of all three, with at least one lemon or lime.  You can substitute champagne- or rice wine- or apple cider vinegar for the sour citrus if necessary.

A bunch of carrots, shredded…about 2-3 cups.  It’s fun to use multi-colored carrots if available.

a bunch of kale, washed, pulled from stems and torn into bite size pieces.

1-2 grapefruits, peeled and “supremed” (the fleshy sections are cut away from the membranes )– my addition to the salad.

extra virgin olive oil

sea salt to taste

Directions:

Soak currants in citrus juice.  Toss shredded carrots with a couple tablespoons of olive oil and some salt and then massage in the kale–think carrot salad with a generous portion of kale for color and texture, as opposed to kale salad with some shredded carrots.  Add the currants and juice and toss to combine.  Season to taste with salt and more lemon or lime juice.  Gently mix in grapefruit sections.  Serve immediately, or let rest as long as overnight–chilled and covered.  Test seasoning again before serving; if needed, spruce up with a bit more lemon or lime juice and a touch of salt.

Enjoy!

Chappy Kimchi

lacto-fermented local kimchi

lacto-fermented local kimchi

Chappy Kimchi – a spicy, local pickle.

by Lily K. Morris for Slip Away Farm’s CSA

 Not sure what to do with Napa cabbage?   Try out this delicious, healthy, lacto-fermented Korean pickle.   You can make it as mild or as spicy as you like, and you may be surprised at how much the spice mellows during fermentation.

Lacto-fermented veggies like this kimchi, or homemade sauerkraut, are a wonderful way to increase the beneficial bacteria in the digestive tract.  Including lacto-fermented veggies as a part of your daily diet may contribute to better digestion and increased energy and overall well-being.  Start off by eating a small amount daily (a spoonful or two) so as to let your digestion get used to this beneficial food.  If it doesn’t taste good to you, and you don’t feel great after eating it for a couple of days, listen to your body–your system may not need or want it right now.

Recipe:

Making kimchi is a bit of a process.  It’s best to read through the recipe so you have an idea for the timing.  Prep is a couple of hours, split.  Kimchi is ready in about a week.

Fresh local veggies:

Slip Away Farm napa cabbage or bok choi, roughly chopped ~ one head

Slip Away Farm radishes, sliced thinly ~ one bunch

Slip Away Farm kohlrabi, sliced thinly ~ one bunch

*Veggies can be any combination of the ones listed, or any other fresh, fleshy vegetable you want to try.  Try snow peas, cauliflower, turnip, etc. Experiment to find the combination you like best!

Local alliums for spice paste:

Slip Away Farm green garlic ~ two small bulbs with tender portion of stalks (or 3-4 large cloves)

Chappaquiddick Organic chives and garlic chives  ~ a handful

Slip Away Farm scallions or onion ~ one bunch or one medium

Optional: 3 T grated fresh ginger, 3 or more hot peppers, minced, 1 sweet red pepper, grated

*Spice mix can be any combination of spicy veggies. A more traditional kimchi uses grated ginger and fresh hot pepper or chili paste; though not yet available locally this season they add a nice, full flavor.  It’s ok to have a lot of spice paste.

Make brine: dissolve 1 tablespoon sea or kosher salt, for each cup of non-chlorinated water.  Make about 4 cups to start, and mix a cup at a time if you need more.

Prepare veggies: Wash veggies and roughly chop or slice as directed, except for spice paste ingredients.  Place veggies in bowl and cover with about 4 cups brine.  Place a plate with a weight on top; mix up more brine if needed to keep veggies fully submerged. Soak for at least four hours. Once veggies are limp, drain, reserving brine.  Veggies should taste pleasantly salty. Rinse briefly if they are too salty.

Once veggies are drained, mince or grate the ingredients for the spice paste. Add spice paste to veggies and mix well.  Transfer veggies into quart-sized mason jar, packing well after every few handfuls to encourage release of juices.  (use gloves for this step if you have sensitive skin.)  When veggies are about two inches from top of jar, cover with a whole cabbage leaf and tuck in to make sure all veggies are covered with liquid. Add a bit of reserved brine if needed to bring liquid above veggies–keeping liquid about an inch from top of jar.  Use an 8 oz glass ball jar full of water, or a zip-loc bag full of brine (must be salty in case it leaks) to weigh down veggies.  Liquid should rise up around weight to form a seal and keep veggies completely covered with liquid.  Cover with a light dish towel or cloth to keep out dust and place on a plate for overflow.  

Let ferment at room temperature, around 70° for about a week, or until done, and then transfer to fridge.  Start tasting after 3 days–pull whole leaf aside and use clean fingers or a fork to grab a bit to try, then tuck leaf back in and replace weight.  Kimchi is done when it has a ripe, sour, spicy and satisfying flavor.   Spice will mellow as it ferments, and it will continue to slowly ripen in fridge.   Speed of fermentation will depend on air temperature and can differ with each batch.  Kimchi will keep for at least a few months in the fridge. A bit of “bloom” or foam on the top of the liquid is normal and can be skimmed off.  If you find your veggies getting slimy, creamy, or brown, throw out the batch and start again.  If it smells good and tastes good, it is most likely safe to eat.

Use extra brined veggies for a delicious, simple sauté. Rinse briefly under cold water to mellow saltiness.  Heat one T. coconut oil or ghee or your favorite cooking oil in a sauté pan or skillet over med-high heat and add veggies. Cook, stirring frequently, just until veggies are tender and wilted. If the veggies are fresh, they will be delicious just like this.  You can also try adding some chopped fresh cilantro, lime juice, grated ginger and mirin (a sweet rice wine).

Kimchi images:

Check out these resources for more information and inspiration:

Wild Fermentation by Sandor Katz

Nourishing Traditions by Sally Falon

http://thebrinery.com/

Lily taking time to enjoy the flowers...

Lily K. Morris

Lily K. Morris is a writer, artist, certified health practitioner and healing foods specialist, among other things. She loves to wander the woods and fields of Chappy in search of beauty, inspiration and nourishment. Find her at lilykmorris[@]gmail.com.

not-too-nutty Nut Milk

lily having tea

Until recently I have been rather skeptical of the need for nut milk.  The mass-produced, processed kind in a box or carton often has all sorts of other additives to thicken or preserve it and I would just as soon avoid all that. I hadn’t ever tried making my own, though, and now that I have, I am rather a fan of the stuff.

We have been drinking organic, raw cow’s milk for the last couple of years and I am quite happy with that most of the time.  In the beginning of the new year–2013–I am planning to eat ‘clean” again for awhile, which for me means no grains, added sugar/sweetener and no dairy.  I quite enjoy my tea in the winter time, so I have been feeling around for some milk alternatives that I feel comfortable with.  Coconut milk works quite well (I try to find the stuff in a can that contains only coconut, though often it has guar gum too), but has a slight coconut flavor.

I mentioned to my mom that I was going to try making nut milk.  “I have a recipe!”, she exclaimed. Reaching into the bowl of garlic that we keep on the counter, she pulled out a small, dusty slip of paper.  Of course, the recipe for nut milk lives in the garlic bowl…

The recipe read as follows:

12 each of almonds, walnuts and cashews (or all of one kind.) [I used all sprouted, skin-less, dehydrated almonds]

1 T. raw pumpkin seeds

1T. raw sunflower seeds

1 T. sesame seeds [I skipped these]

4 cups water.

1 t. (raw) honey or favorite sweetener

Blend nuts/seeds with one cup of hot or cold water for 1 minute. [be careful if you use hot – start the blender of slow and hold the lid on tight so you don’t have an explosion]  Add rest of water and blend for one more minute.  Strain through a nut milk bag or cheese cloth. Squeeze to get the last bit of liquid out. Stir or blend in sweetener.

I found that the taste of the nut milk was almost indiscernible when added to my decaf earl grey with a touch of honey. Success!

[I used the left over nut grounds to make “french toast pancakes“]

Pumpkin Pie Smoothie, gone green.

Smoothie...gone green.

Smoothie…gone green.

The color of this morning-time meal-in-a-glass is an outrageous, living, emerald-jade, jubilant green.  Try it out.

Recipe:

Blend:

1/4 C. cooked pumpkin or squash

1/4-1/2 C. coconut milk or plain yogurt (I like to use full-fat) or some of each

1/4 C. apple cider or less

1 tsp. cinnamon

dash of nutmeg

1/2 t. grated fresh ginger

splash of vanilla

dollop of maple syrup or your favorite sweetener

a scoop of your favorite protein powder, a handful of hemp seeds, or a raw (local, pastured) egg for extra protein

dash of salt

Blend until smooth.  Add a handful of spinach and a couple leaves of kale, stripped from the stems.  Blend again, using kale stem to push down greens, until smooth and a beautiful green color.  Taste test for spice/sweet/tart.  The consistency of this delicious concoction will be closer to a pudding than a drink with these proportions and I like to eat it with a spoon…

Enjoy!

Notes:

Measurements: I am not a measurer unless I am baking, so these measurements are a place to start from.  Please use your intuition as you throw stuff in the blender.  If it feels like too much of something, use less.  If you want more of something (liquid, sweet, green, etc.), use more.  Have fun!

Sweeteners: If you are not eating any sugar, try using Stevia (just a sprinkle of powder) or vegetable glycerin instead of maple syrup. Substitute water, coconut water, nut milk, whey or your other favorite liquid for the juice.  Add extra cinnamon for a little more sweet.

Easy way to roast a pumpkin or squash: Oven at 375-400°.  Cut squash/pumpkin in half and put face down in a large, oiled casserole dish (I use coconut oil) and add a bit of water.  Cover with tinfoil or not.   Bake until flesh is nice and soft when poked.  I like to cook pumpkin until skin starts to brown – about 45-60 minutes depending on size, oven temp, etc.  Seeds are super easy to scoop out once flesh is cooked.  I like to then scoop flesh out of skin and freeze, or put in the fridge to use in smoothies, soups or pies.

Protein powder: The whey protein powder that we are currently using at home is from Dr. Mercola; I like it, and I feel good about the ingredients.  I feel mixed about protein powders in general and I try to avoid soy unless it is cultured/fermented so I avoid soy protein powders.  Dr. Mercola points out that using raw egg instead of whey protein powder actually slows the absorption of protein, so if you are using this shake as a post-workout meal, the whey protein may be a better choice.

Turnip “French Toast” Pancakes with Bacon

Recipe:

Peel and steam or roast turnips (see note about substitutes) until tender. Make sure to cut off any tough or stringy parts if turnips are not young and tender.  Mash about 3/4 C. (or less) with a fork or potato masher and mix in 1 T. nutritional yeast, 1 t. cinnamon, dash of nutmeg, vanilla, dash of salt, maple syrup.  You can also add 1/4 C. almond or coconut flour. (you could also do this in a food processor)

Beat an egg or two and whisk into turnip mixture.

Heat stable fat in a skillet (butter, ghee, coconut oil…) until hot.

Ladle batter onto skillet, three small pancakes or one large. Cook until set on top and golden on bottom. Flip and cook until done.
serve with butter and maple syrup (optional) and a side of bacon or fried tempeh.

Optional: scatter a few raisins on the pancakes before flipping for “raisin bread” style.

Note: this recipe also works with squash, pumpkin, rutabaga, yam, etc. Basically anything with the same type of texture and taste palate.

Image

“kraut to kill for…”

Sauerkraut (from Nourishing Traditions by Sally Fallon)
Makes 1 quart
Core and thinly shred a medium head of cabbage (the fresher the better), about 2 lbs.  In a bowl, mix cabbage with 1 T. Caraway seeds, 2 tsp – 1 T sea salt (unrefined is best) and 4 T whey–this is optional (I usually make whey by straining plain yogurt, and then I use the strained yogurt like quark).  Pound cabbage with a wooden pounder or meat hammer for about 10 minutes to release juices.  Place in a quart-sized, wide-mouth mason jar and press down firmly with fist or wooden pounder until juices come above the top of the cabbage.  The top of the liquid should be at least 1 inch below the top of the jar (or the pressure will be too much as it ferments).  Cover tightly and keep at room temperature for about 3 days before transferring to cold storage or the fridge. If it’s not as sour as you want it, try loosening the lid to release the pressure, then screw it on firmly. Repeat this daily until you find a flavor you like.   The sauerkraut may be eaten immediately, but it improves with age.  It will last for months in the fridge.

I have found that 3 days is a little short in this colder weather.  There is another way to seal the top which I have been playing around with.  The last batch I made, I followed that recipe and then tasted it.  I wanted it more sour, so I left it on the counter for a few more days (maybe 4-5?) and covered it with this other method.  Fill a ziploc with salted water, and put it in the top of the jar on the cabbage.  The weight of the water should press the cabbage down and the liquid should meet the back around the edges making a type of seal. This way air can escape as it is produced by the lacto-fermentation process, but it can’t get back in. Put it on a plate to catch overflow. You can taste it ever day or two with a clean fork, and then put it in the fridge once it is sour enough.  I have also found that it will continue to change flavor once in the fridge.  I just finished a batch that was a couple of weeks old and the flavor was delish.  I think ideally I would get on a schedule where I was eating kraut that I made about 3 weeks prior.

Anyway, good luck!  Let me know if you have any more questions and I can’t wait to hear how it goes. Check out this kimchi recipe as well.

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