Recipes Nutritional Get-Together

This is the complete list of all of the recipes that we cooked (and a few we didn't get to) this past Saturday at our get together.  I will hopefully get the recipes individually put in, but for now I just want to get them out there.  Please remember that with any recipe that calls for a spice or herb, I generally dump.  The amount listed in these recipes is just a good place to start, but you may need to add more. 

Recipes

Buckwheat Pancakes

Ingredients:

To Soak:

4 cups of buckwheat groats

water to cover

1 Tbl salt

2 Tbl ACV

Batter:

4 cup soaked buckwheat groats

1 cup water (add enough to get good turnover in the blender)

½ cup olive oil

1 tsp salt

4 tsp baking pwdr.

2 eggs

1. The night before, put groats, salt, ACV and water to cover the groats by an inch, into a bowl to soak.
2. In the morning, rinse 4 cups of groats in a strainer and add them into the blender with all of the other ingredients except for the baking pwdr. Blend until smooth.
3. With the blender running, add the baking pwdr into the vortex and blend until the baking pwdr is thoroughly mixed in. This can be used immediately, but it will be better and better as the day progresses.
4. Cook over medium-high heat in butter or coconut oil on a griddle or frying pan. They make great bread for sandwiches and will keep and reheat well all day.

Kamut/Oat Pancakes

Ingredients: 1 cup buttermilk or yogurt thinned with water to same consistency or 1 1/4+ cups for waffles--a thinner batter is best (Non-dairy allergy alternatives: rice, coconut, almond milk,
apple juice or applesauce + Tbsp. vinegar)
1 TBL olive oil

1 tsp vanilla extract for flavor
1/2 cup uncooked rolled oats or whole oats or other grain
1/2 cup buckwheat, brown rice, corn, millet, or other grain 

1. Place in blender; blend at highest speed 3 minutes (less in a Vita-Mix or Bosch), while adding enough liquid to maintain a vortex:2. Cover blender and let stand at room temperature several hours or overnight for improved nutrition. 3. Preheat griddle on medium-high (until water drops sizzle on surface),     or waffle iron at highest temperature. 4. Just before baking, add and re-blend for 1 to 3 or more minutes until smooth: 1 egg 1 Tbl flax seed (optional) additional liquid (as needed to keep batter churning) 5. Blend in thoroughly, but briefly, "sifting" these through a small strainer     (assist with rubber spatula, if needed):    ¼ tsp baking soda 

½ tsp salt

1 tsp baking pwdr

6.Bake on hot griddle or in waffle iron (3 to 5 minutes until crisp) 

Homemade Applesauce

This is an example of look-taste-add some more cooking!

Ingredients:

apples (any kind that you like)

water just to barely cover the bottom of the pan

coconut oil or butter

cinnamon or any other spices such as allspice, nutmeg, mace etc.

raw honey (optional, I only use if I have super tart apples)

1. cut apples into slices of any thickness
2. put into a heavy pan with a lid
3. put the water in just to keep the apples from sticking before they are done
4. add your spices (1 tsp would be a good amount for 5-6 apples), cover and bring to a simmer
5. cook until the apples are fall apart tender
6. put the apples and fat (just put a few Tb's in and see if you like it then add more if you want) and optional honey into your food processor or blender and blend until smooth.
7. Eat and enjoy! I love it warm and so do some of my kids, but some like it cold from the fridge.

Fruit-Nut Smoothie

Ingredients:

2 ½ cups frozen bananas, berries or peaches in any combination or individual. (strawberry/banana)

1 cup nut milk, coconut milk, raw milk or water

½ cup toasted almonds or other nuts or nut butter

1 tsp raw honey (optional)

½ tsp vanilla(optional)

½ tsp cinnamon (optional)

1 Tbl coconut oil (optional)

½ -t 1 avocado (optional) This is really good if you are using water. No one will know it is in there and it adds amazing creaminess.

1. Put everything into your blender and blend! Try it first with just the main ingredients and then try adding the other things. Smoothies are very forgiving and good for you as long as you keep the fat and protein content high and the honey low.

Coconut milk

Ingredients:

1 cup coconut flakes (unsweetened, I get mine from Whole Foods in the bulk section)

1 cup hot water

1. Put ingredients into the blender and blend on high for 2 minutes.
2. Strain through a nut-milk bag (can be ordered on line)
3. Use in your coffee or tea, add to smoothies, Thai food or make amazing ice creaminess

Toasted Pecans

Ingredients:

4 cups Pecans (soaked for around 7 hours in a bowl of water with 2 tsp salt)

1. drain the pecans and rinse in a colander
2. spread them in a baking pan in a single layer
3. place in your over on its lowest temp with the door propped open
4. dry for 12-24 hours turning periodically
5. store in an airtight container

Pecan Milk

Ingredients:

1 cups Pecans (soaked for around 7 hours in a bowl of water with 2 tsp salt)

4 cups water

1/8 tsp salt

1-2

tsp honey (optional)

1 Tbl coconut oil (optional)

1 tsp vanilla (optional)

1. Put everything into your blender and blend
2. strain through a nut milk bag or a couple of layers of cheesecloth or a very fine mesh stainer (takes forever in the strainer)
3. Enjoy! You can make milk out of any nut or grain.

Turkey-Zucchini-Onion Soup

Ingredients:

1 small Turkey or equivalent amount of thighs or legs or a mixture
for broth - (2 sprigs of Thyme and 1 whole onion, peeled and quartered, and 2 TBL ACV)

6-8 lbs Zucchini
3 medium Onions
2 Tbl Tarragon
2-3 tsp salt (estimate)
1-2 tsp Pepper

1. Put the turkey, ACV,onion and springs of thyme in a large stock pot and cover with water
2. Bring it to a boil, skim the scum off, reduce to a simmer and cover
3. Boil for 4-12 hours
4. Pull turkey out and let it cool
5. Slice the zucchinis by hand or in the food processor
6. Chop the onions
7. Add both to the broth and simmer until done
8. Pick out turkey meat
9. Put skin and fat into blender with Tarragon, salt and pepper
10. Blend until smooth
11. when veggie are tender add gravy and turkey
12. Cook and eat all day
13. For a simple version, add frozen zucchini and frozen onions (HEB)

Cilantro Dressing

Ingredients:
1 bunch of organic cilantro (HEB or any other store)

¼ cup of ACV, balsamic (if sugar free) or lemon juice

¾ extra virgin olive oil

1 tsp salt (?)

1 tsp honey (optional)

2 tsp fermented veggie juice (optional)

1. Put all ingredients except for the oil into your food processor or blender
2. Slowly add the oil into the running machine
3. Pour over salad or use as a dip for veggies

Fermented Carrots

Ingredients:
Wide mouth Quart mason jar

3-4 cups sliced carrots

Filtered water

1 TBL Himalayan pink sea salt

4 Tbl whey, or powder from pro-biotic, or ¼ juice from fermented veggies

1. pack the carrots into the jar
2. add other ingredients besides water
3. fill with water to the bottom of the lid
4. screw the lid on tightly
5. shake until salt is dissolved
6. back the lid off slightly
7. put in a dark location for 3 days
8. open and taste, it should taste sour. If it tastes carroty, but not sour its not done, re-lid and let it go another couple of days
9. Transfer it to the fridge. It will keep for months.

Homemade Lacto-Fermented Mayonnaise

Makes 2 to 2 1/2 cups

Equipment:
Blender, food processor, immersion blender (optional: you can use a whisk)

Ingredients:
3 pastured egg yolks, room temperature
1 1/2 – 2 cups olive oil
3-5 tablespoons lemon juice or Apple Cider Vinegar (ACV)
1/2 teaspoon sea salt
1/4 teaspoon mustard (optional
2-3 tablespoons whey (from kefir or yogurt, instructions on how to make whey) or juice from fermented veggies

1. Mix the egg yolks for 1-2 minutes. If using cold (not room temperature), mix a few minutes more. This is the key to mayonnaise that will set. If you use cold egg yolks, the mayo will not set unless they are warmed up in the blender (or whisked long enough in a warmed bowl).

2. Add the lemon juice (or vinegar), sea salt, and mustard. Mix for 30 seconds more.

3. With the blender running, add the olive oil drop by drop. When I say drop by drop, I mean drop by drop. Or at least a very thin, slow stream. This is the other very important element for making a mayo that will emulsify. If you go too fast, you’ll end up with runny mayonnaise.

4. Once you’ve added about 1/2 a cup of oil, the sauce should have thickened into a heavy cream, and now you can add the oil in a thicker stream. Not too fast, though (especially if you are a beginner). If the mayo becomes too thick, add a few more drops of lemon juice or vinegar.

5. Blend in the whey. Spoon into a mason jar, cover with a lid, and leave it on the counter or in a cupboard (at room temperature) for several hours. Then transfer to the fridge.
   

Swiss Chard with Bacon

Ingredients:
4 bunches swiss chard

1 lb of bacon

salt

pepper

1. Fry your bacon until crisp
2. Leave the bacon fat in the skillet
3. Hold the swiss chard stem in your left hand and pull the leaves of with your right
4. Put the leaves into a bowl and wash the stems
5. Trim the ends off of the stems and cut them into 1 inch segments
6. Saute the stems in the bacon fat for about 8 minutes, covered
7. Wash the leaves, drain well and tear into bite sized pieces
8. Add the leaves to the stems and saute until wilted.
9. Add salt and pepper to taste and then add your bacon
10. Put it into a bowl and drizzle a little olive oil over the top

Butternut Squash Casserole

Ingredients:
3 medium butternut squash

3 eggs

6 Tbl ghee, butter, coconut oil or other

2 tsp vanilla

1 tsp cinnamon (optional)

¼ honey (optional)

1Tbl bourbon (optional)

1. Roast squash whole in the oven on a baking pan until soft for an hour at 350. I put parchment paper under mine to make clean-up easier
2. Cool the squash until you can work with them, and cut in half and scoop out the seeds.
3. Scoop out the flesh into a bowl of a stand mixer or just a large stainless bowl
4. Add the fat, vanilla, cinnamon and honey, beat until well blended
5. Clean the fibers off of the mixer blade
6. Add the three eggs and beat for an additional 2-3 minutes
7. Pour into a greased 9X13 dish
8. Bake at 350 for 30-40 minutes

Cornbread-Gluten free

Bake: 350 degrees F (175 degrees C) 25-35 minutes

Ingredients:
    1 cup water with 2 Tbl ACV or 1 cup buttermilk, sour low-fat milk, or low-fat yogurt
     (thin yogurt to consistency of buttermilk with water)
    1/4 cup melted butter or olive oil
        or 2 tablespoons each butter and oil
    3 tablespoons maple syrup or honey
    2/3 cup whole kernel dry corn    2/3 cup whole wheat pastry grain    or 3/4 cup allergy alternative Kamut® Grain   or 2/3 cup additional whole kernel dry corn

1. Place  in blender; blend at high speed 3-5 minutes (the blender will "grind" the grain into a batter in the liquid medium. If it is a little gritty, blend more or let it set overnight for a smoother batter using the two stage method.

Second Stage: Optional (Recommended)  Cover blender.  Let batter stand at room temperature overnight or about 7 hours
   Add 2 eggs & blend
2. Mix in thoroughly, but briefly, using blender and/or rubber spatula as needed:
    2 teaspoons baking powder
    1 teaspoon salt3. Pour batter immediately into greased baking pan. Bake at 350 degrees F (175 degrees C) 25-35 minutes or until knife or toothpick comes clean out of center.

Wet-cured Sirloin Roast

Ingredients:

Sirloin Roast (8-12 lbs) (Whole ones at Costco are $3/lb)

Coarse salt

1. The day before you are going to roast, rinse your beef off, pat it dry and sit it on a rack in a pan. Press the coarse salt into the meat, covering it well
2. Place it in the fridge overnight
3. Cooking Timetable:
   1. 120°F to 125°F, (49°C to 52°C) for rare
   2. 130°F to 140°F (55°C to 60°C) for medium rare
   3. 145°F to 150°F (63°C to 66°C) for medium
   4. 155°F to 165°F (68°C to 74°C) for well done
4. Cooking Time for a 8-12 lbs roast
   1. 16-20 minutes for rare
   2. 20-22 for medium rare
   3. 23-25 for medium
   4. 26-30 for well done.
5. Take the Roast out of the fridge and let it come to room temperature
6. Preheat your oven to 300
7. Rinse the roast very well and pat dry
8. Put the roast on a shallow rack in a roasting pan with the fat cap up
9. Roast until the internal temperature tells you your roast is cooked to your liking
10. Remove from the oven and let it rest before slicing for 30-45 minutes

Banana Ice Cream

Ingredients:

3 Frozen bananas

1. Break into chunks
2. Place in the bowl of a food processor
3. Process until it turns totally smooth and creamy

Curry Chicken Salad

Ingredients:

2 whole chickens boiled and picked out

chicken skin and fat

3 bags of frozen fajita mix

2 bags of frozen carrots

2 tsp salt

4 tsp curry pwdr

2 TBL ACV

Chipotle pwdr

1. Put the skin and fat into a blender with enough broth to turn over well.
2. Add the spices, salt and ACV
3. Blend well
4. Saute the frozen vegetables until they are done
5. mix chicken, veggies and pate in a large bowl season with salt and chipotle
6. Serve warm or cold

Coconut flour muffins

Ingredients:

1/3 cup melted butter or oil
6 eggs lightly beaten
1/4 tsp. sea salt
1/2 cup honey
1 Tbsp. vanilla extract
1/4 tsp. almond extract
1/2 cup coconut flour
Method

Mix all ingredients together and divide among 12 muffin cups. Bake at 350 degrees F. for 20-25 minutes. I like these when they just start to brown. The tops become glossy and yummy!

Peanut-Butter Brownies

INGREDIENTS:

1 cup peanut butter
1/2 cup honey (I use 1/4 and find it plenty sweet)
1 egg
1/2 tsp baking soda (not GAPS-legal, it works fine if you leave it out)

METHOD:

Thoroughly mix all ingredients (I find an electric mixer works best).  Pour into a generously greased 8" x 8" baking pan and bake at 350 degrees for 25 minutes, or until an inserted knife comes out clean.   Do not over bake- these are so moist and chewy but get dry if baked too long.