Falafel with Jajeek - Fried Chickpea Patties with Cucumber Yogurt Sauce (gluten-free)

As part of our ancient history studies this Fall, I am digging into foods from ancient Mesopotamia, (which is in the region that is now known as the Middle East). Archaeological evidence shows that chickpeas were one of the earliest crops to be used in farming, as domesticated chickpea remains have been found dating back to around 10,000 years ago. In relatively modern times, one of the most common ways to cook chickpeas is to make them into falafels.

Falafels are delicious fried dough patties made with ground chickpeas, onions, and spices. While we had previously only enjoyed falafels when eating at a local Middle Eastern restaurant, my family has been delighted that I can now make falafels at home. The easiest way to make falafel dough is with a food processor, which makes it easy to grind the ingredients together. I have chosen to make our falafels into patties, so that I don't need to use quite so much oil when frying them. If you have a deep fryer, you could certainly make this falafel recipe into balls instead of patties.

My falafel recipe begins with soaking dried chickpeas in an acidic medium overnight. This important step reduces the phytic acid antinutrient that is naturally present in grains and legumes. Once the falafels are cooked, they are topped with jajeek, which is an Iraqi cucumber yogurt sauce. Falafel and jajeek are delicious in a salad or on pita bread.

Falafel with Jajeek - Fried Chickpea Patties with Cucumber Yogurt Sauce

Falafel - Fried Chickpea Patties
Makes 28-30 falafels

• To soak the chickpeas:
• 1 pound dried chickpeas
• 2 Tb raw apple cider vinegar
• filtered water
• Falafel flavoring ingredients:
• 2 medium white onions, peeled and chopped into large chunks
• 2 Tb dried parsley
• 6 medium cloves of garlic
• 2 tsp finely-ground Celtic sea salt
• 1/2 tsp pepper
• 1 tsp dried coriander
• 2 tsp dried cumin
• 2 dashes of dried cayenne pepper
• a pinch of dried cardamom
• 1 Tb fresh lemon juice
• 3 Tb white rice flour
• To fry the falafel:
• ~1 cup of refined coconut oil or other high-temp cooking oil (such as sunflower oil or peanut oil)
• Optional: jajeek (recipe follows), lettuce, tomatoes, and/or pita bread
• Required equipment: 7-cup food processor

1. Place the chickpeas in a large glass bowl. Cover the chickpeas with plenty of filtered water, enough for them to easily double in size. Stir in 1 Tb raw apple cider vinegar. Allow to soak overnight.
2. In the morning, drain the chickpeas. Add fresh water and another tablespoon of apple cider vinegar. Allow to soak until about an hour before dinner.
3. Drain the chickpeas well. With a 7-cup food processor, this recipe works best if you mix up the ingredients in two batches.
4. Put half of the chickpeas and half of the falafel flavoring ingredients into the food processor. A lemon reamer works well to juice the lemon. Pulse and process until the mixture is finely ground. Dump into a large bowl.
5. Place the remaining half of the chickpeas and falafel flavoring ingredients into the food processor.  Pulse and process until the mixture is finely ground. Add this mixture to the rest of the falafel mixture in the large bowl.
6. Use a 3Tb scoop to create falafel balls. Place the falafel balls on a large cutting board or plate. Use your hands to flatten the falafels into patties that are ~3/4 inch thick.
7. Begin to heat up a heavy-bottomed skillet. I like to use two 10-inch cast iron skillets to cook the falafels so that they are done cooking much more quickly.  Add enough oil to the pan to give an oil depth of ~1/3 to 1/2 inch.
8. Once the oil is shimmering and hot (but NOT smoking), add the flattened falafel patties. Make sure to leave enough room so that the falafels are not touching each other, and will be easy to turn.
9. Allow the falafels to cook undisturbed for a few minutes until they've reached a medium brown color. Carefully flip over each falafel patty using tongs or a spatula. Cook the second side for a few minutes until you've achieved the same medium brown color.
10. Line a plate with paper towels. Place the cooked falafels on the paper towels to drain any excess oil.
11. Serve the falafels with jajeek, lettuce, tomatoes, and/or pita bread.

Jajeek - Iraqi Cucumber Yogurt Sauce
Makes ~3 cups

• 1&1/2 cups plain, whole milk Greek yogurt
• 1&1/2 tsp dried mint
• 1/2 tsp finely ground Celtic sea salt
• 1/4 tsp pepper
• 1 small clove of garlic, minced or pressed
• 2 Tb fresh lemon juice
• 2 cups chopped cucumber (if the skin is thick, peel the cucumbers!)

1. Combine the yogurt, mint, salt, pepper, garlic, and lemon juice in a medium bowl. A lemon reamer works well to juice the lemon. Stir to combine.
2. Stir in the chopped cucumbers.
3. Store in the refrigerator while you prepare the falafel. 

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Bacon and Cheddar Baked Potatoes (grain-free : gluten-free : nutrient-dense)

Baked potatoes are usually served as a side dish, but in this recipe they are elevated into the main course. Topped with bacon, cheese, sour cream, and green onions, this recipe for baked potatoes makes a simple, delicious dinner meal. Because I bake both the potatoes and the bacon in the oven, this meal requires very little hands-on cooking time. That makes this one of the easiest meals I can make for my family on a busy day.

Bacon and Cheddar Baked Potatoes

Serves 4

• 4 Yukon Gold Potatoes, preferably organic*
• 8 slices (half a pound) of bacon, preferably nitrate-free (I prefer Coleman Applewood Smoked Uncured Bacon) 
• 4 ounces cheddar cheese, shredded
• 4 Tb butter, preferably nutrient-dense yellow butter
• 4 Tb sour cream, preferably from grassfed cows 
• 2 green onions, green parts only
• salt and pepper

1. Wash the potatoes well. Dry the potatoes on a kitchen towel.
2. Use a fork to stab the potatoes several times on each side. 
3. Place the potatoes directly on the oven rack in the middle of the oven (or, if preferred, you can bake them in an oven-safe baking dish). 
4. Bake the potatoes at 350 degrees for about one hour. Smaller potatoes may cook quicker and larger potatoes will likely take a little longer than an hour to cook. 
5. Meanwhile, place the bacon in a 9X13 glass baking dish.  I like to go ahead and bake a whole package of bacon at a time, so there will be a little bacon leftover. Spread the slices of bacon out as evenly as possible, and it is fine that there will be a bit of overlap between the slices. 
6. Place the bacon on the bottom rack of the oven. This will allow the bacon to crisp up nicely in the oven. The bacon will need to cook for about 30-40 minutes, until it is done to your preferred level of crispiness. Remove the bacon from the oven once it is as crispy as you prefer. 
7. To check the potatoes for doneness, cover your hands with oven mitts or thick kitchen towels and then very carefully give the potatoes a little squeeze. They will be slightly soft when done. 
8. Once the potatoes are soft, remove them from the oven. 
9. Allow the potatoes to cool for a few minutes. If desired, the bacon can be moved to a paper-towel-lined plate to drain off the excess bacon grease.
10. In the meantime, thinly slice the green parts of the green onions. Chop the bacon into small pieces. (Kitchen shears work fabulously for chopping the bacon and green onions.)
11. Shred the cheddar cheese with a box grater. 
12. Place each potato on a plate. Carefully slice the potatoes open. (BEWARE: hot steam will likely come out of the potatoes.) 
13. Add a generous pat of butter to each potato. Sprinkle with salt. 
14. Top the potatoes with the shredded cheddar cheese, bacon bits, and green onions. 
15. If desired, drizzle a bit of the leftover bacon grease on top of each potato. Add a scoop of sour cream to each potato. 
16. Season with freshly ground pepper.
17. Serve and enjoy!

*Potatoes are one of the worst vegetables for being contaminated with pesticides if they are not grown organically. So it's worth it to buy organic potatoes!

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Hash Brown and Beef Hot Dish (gluten-free)

Tater Tot Hot Dish is a popular food in the Great Lakes region of the USA. Ground beef, veggies, gravy, and cheese, topped with crispy potatoes: what's not to like? Most hot dish recipes rely on processed ingredients such as canned cream of mushroom soup and tater tots, but I've opted to instead make this recipe with real, whole food ingredients. The result is a delicious meal that my whole family loves.

When I first made this recipe, I used storebought tater tots, but was dissatisfied with the ingredients therein (especially the unhealthy canola oil). Since my family ended up loving this dish, I developed a way to make it without using tater tots, by substituting hash brown potatoes instead. The resulting Hash Brown and Beef Hot Dish is now a family favorite recipe.

This recipe is one of the regional recipes featured in my All Around the USA Unit Study.

Hash Brown and Beef Hot Dish

Serves 8-10

·         Hash brown topping*:

o   1 stick butter, preferably nutrient-dense butter

o   Two 1-pound bags of southern-style hash browns (organic hash browns have only one ingredient: potatoes)

o   1 tsp finely-ground celtic sea salt

·         Filling:

o   2 Tb butter, preferably nutrient-dense butter

o   1 large white or yellow onion, chopped

o   8 ounces brown mushrooms, sliced

o   3 large carrots, chopped

o   1&1/2 pounds ground beef, preferably grassfed

o   1&1/2 tsp celtic sea salt

o   1/2 tsp pepper

o   1&1/2 cups frozen green beans

o   3 cloves garlic, minced

o   1/3 cup white rice flour

o   1&1/4 cups chicken bone broth, preferably homemade

o   1&1/2 cups whole milk

o   leaves from 3 sprigs of fresh thyme

o   1 tsp blackstrap molasses

o   1/8 tsp hot sauce

o   1/2 tsp gluten-free soy sauce

o   1 tsp apple cider vinegar

o   1/8 tsp dried allspice

o   1 cup frozen peas (optional)

o   8 ounces cheddar cheese, shredded

Make the Hash Brown Topping:

1. Melt one stick of butter in a very large, heavy bottomed skillet over medium-high heat. 
2. Add the frozen hash browns and sprinkle with 1 tsp salt.
3. Let the hash browns cook for 7-10 minutes, until they are starting to crisp up. Then flip/stir the hash browns. A bamboo spatula works well for this. To make the hash browns crispy, make sure you do not stir them much. 
4. Continue to stir them only occasionally, until they are well-crisped on all sides.
5. Turn off heat and set aside.

Make the Beef and Vegetable Filling:

1. Melt 2 Tb of butter in a large, heavy bottomed skillet over medium-high heat. Add the onion, sprinkle with a pinch of salt, and saute for about 10 minutes. It is fine if the onion starts to get some brown, caramelized color, but adjust the heat as necessary if the skillet is getting too hot.
2. In the meantime, prepare the carrots and mushrooms.
3. Add the mushrooms and carrots to the onions. Crumble the ground beef into the skillet and sprinkle with 1&1/2 Tb of salt and 1/2 tsp pepper. (Use less salt if your chicken broth is salted. My homemade chicken broth is unsalted.) Cook for about 7 minutes, stirring every few minutes to ensure that the ground beef and veggies are cooking evenly.
4. In the meantime, mince the garlic. 
5. Combine the molasses, thyme leaves, soy sauce, hot sauce, apple cider vinegar, and allspice in a medium bowl. Stir to combine. Add the broth and milk, and stir it all together.
6. Sprinkle the garlic and rice flour into the beef and vegetable mixture. Stir and cook for about 2 minutes, just until the garlic is fragrant.
7. Stir the frozen green beans into the beef and vegetable mixture. Then pour in the seasoned broth and milk mixture. Stir well to make sure everything is well-combined.
8. Bring the beef and vegetable mixture to a simmer and cook, stirring occasionally, for about 5-7 minutes, until the sauce has thickened up nicely. Taste the mixture and adjust the salt and pepper if necessary.
9. In the meantime, shred the cheddar cheese and preheat the oven to 350 degrees.

Assemble the Hash Brown Hot Dish:

1. Pour the beef and vegetable mixture into a 9X13 glass baking dish.
2. Sprinkle the optional peas on top.
3. Sprinkle the shredded cheese over the meat and vegetables.
4. Spread the crispy hash browns over the top of it all.
5. Bake at 350 degrees for 30-35 minutes, until everything is bubbling and hot.
6. Remove from the oven, serve, and enjoy! Leftovers freeze well for easy future meals.

*Feel free to substitute storebought Tater Tots for the Hash Brown Topping, if desired. If so, skip the steps for preparing the hash brown topping, and just top the filling with the tater tots before baking.






























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Smashed Potato Pancakes (gluten-free : nutrient-dense)

When there are lots of leftover Butter Smash Potatoes, this recipe for Smashed Potato Pancakes is a great way to create something new and delicious. Smashed Potato Pancakes are beautifully browned on the outside, with a nice crispiness that gives way to a soft smashed potato interior. They make a versatile side dish that pairs well with meats, veggies, or applesauce, or they can just be topped with some gravy. Yum!

Smashed Potato Pancakes
Serves 5-7

• 5 cups leftover Butter Smash Potatoes
• 2 eggs, lightly beaten, preferably from pastured hens
• 1/3 cup white rice flour*
• 1/3 cup packed finely grated Parmesan cheese
• 1&1/2 Tb minced green onions, green parts only
• 2-3 Tb refined coconut oil
• 1-2 Tb butter, preferably from grassfed cows

1. In a large bowl, mix the rice flour and eggs into the potatoes. Then mix in the Parmesan and green onions. I like to use my Kitchen Aid stand mixer to mix this all together. 
2. Use a 3 Tb scoop (or just a large spoon) to make mounds of the potato mixture. I like to use a scoop with a spring release mechanism, as it easily makes the mounds all evenly sized and round.
3. The smashed potato pancakes will need to be cooked in batches. Heat 1 Tb coconut oil and 1/2 Tb butter in a heavy-bottomed skillet over medium heat. (Or, if you want to spend less time cooking the pancakes, use two skillets for this recipe. I like to use two 10-inch cast-iron skillets for this recipe.)
4. Smash each potato mound between your palms, until they are about 1/3-inch thick.
5. Once the oil and butter are shimmery and hot, add the smashed potato pancakes, making sure there is plenty of space around each pancake. A 10-inch cast iron skillet will hold about 5-6 of these pancakes at a time.
6. Cook the pancakes over medium heat for a few minutes, until the edges are looking nicely browned. 
7. Flip the pancakes over and cook a few more minutes.
8. Place the cooked pancakes on a paper-towel-lined plate to drain off any excess grease. 
9. Add more oil and butter to the skillet if necessary before cooking the next batch.
10. Once the pancakes are all done, serve and enjoy! These taste fabulous plain, dipped in applesauce, or drizzled in gravy. 

*If you want to know more about why I use white rice instead of brown, check out this article.

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Hawaiian Chicken Long Rice (grain-free : dairy-free : gluten-free)

Chicken Long Rice is a simple, delicious Hawaiian dish. Chicken thighs are simmered in ginger-and-garlic infused chicken broth, with green onions and bean thread (cellophane) noodles added at the end. My 7-year-old son declared this to be the "best soup he's ever had," and the rest of us really enjoyed it too.

Chicken Long Rice
Recipe adapted from Foodland.com
Serves 5-7

• 2 cups chicken bone broth, preferably homemade
• 2 cups filtered water (or use more chicken broth if using storebought broth)
• 6 bone-in, skin-on chicken thighs, preferably non-GMO
• 2 cloves garlic, peeled and minced
• 1/2 tsp dried ginger
• 1 Tb sea salt
• 1/2 tsp soy sauce (I use gluten-free organic tamari)
• dash cayenne pepper
• 1 tsp rice vinegar
• 5 green onions, sliced, with white and green parts separated
• 4 ounces bean thread (cellophane) noodles

1. Combine the broth, water, garlic, ginger, salt, and chicken thighs in a heavy-bottomed 4-quart pot.
2. Bring to a boil and skim off any foam.
3. Reduce the heat to a low simmer and cover the pot. Allow the chicken to cook for 35-40 minutes, until fully cooked.
4. Meanwhile, slice the green onions, separating the green parts from the white parts. Slice the white parts about 1/4-inch wide, and the green parts about 1/2-inch wide.
5. Remove the chicken from the pot and set aside to cool.
6. Stir the soy sauce, cayenne, and rice vinegar into the broth in the pot. Taste the broth and add more salt as needed.
7. Add the white parts of the green onions and the noodles to the pot. Allow to simmer for about 10 minutes.
8. Once the chicken is cool enough to handle, remove the bones and chewy bits. Discard most of the skin (or set it aside for the dog!). Chop the meat into bite-sized pieces.
9. Add the chicken and onion greens to the pot and bring to a simmer. Cook just long enough to re-warm the chicken. 
10. Ladle into bowls and enjoy!

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Hawaiian BBQ Huli Huli Chicken (gluten-free : dairy-free : nutrient-dense)

The last stop on our homeschool "trip" around the USA is Hawaii. In searching around for Hawaiian recipes, I found Huli Huli chicken, which is the Hawaiian version of BBQ chicken. The BBQ sauce is actually quite similar to teriyaki sauce, but with the unlikely addition of ketchup.  I developed this Hawaiian-inspired recipe for Huli Huli Chicken last week, and my family absolutely devoured it. This is a recipe we'll definitely be coming back to again and again.

Huli Huli Chicken

Serves 4-6

• Marinade Ingredients:
• 1 cup gluten-free tamari soy sauce
• 12 ounces pineapple juice
• 1/4 cup ketchup (We love Annie's organic ketchup!)
• 1/4 cup rice vinegar
• 1/4 cup sucanat
• 6 cloves of garlic, minced
• 1&1/2-inch knob of ginger, peeled and rasped (or minced very finely)
• 1/4 tsp dried cayenne pepper
• 6 skin-on chicken thighs, preferably non-GMO
• Sunflower oil, or other high-heat oil, for greasing the sheet pan

1. At least 8 hours before dinner, prepare the marinade. Combine all marinade ingredients in a bowl, stir well, and give a few minutes for all of the dry ingredients to dissolve and become incorporated. 
2. Stir up the marinade and reserve 1 cup which will be used to make the basting sauce. 
3. De-bone the chicken thighs. There is a simple tutorial here that shows how to remove the bones. (I save and freeze the chicken thigh bones until I have accumulated enough of them to make a pot of homemade chicken bone broth.)
4. Cut the de-boned chicken thighs in half. This allows the chicken to have more contact with the marinade and also allows it to cook faster.
5. Nestle the chicken into the remaining marinade, making sure the chicken is fully submerged. Cover and refrigerate for ~8 hours (and refrigerate the reserved marinade as well).
6. About 35 minutes before dinnertime, remove the marinating chicken from the refrigerator. 
7. Preheat the oven to 425 degrees F. Make sure the oven rack is around the second rack of the oven from the top, not too close to the broiler but also not down in the lower half of the oven.
8. Put the reserved cup of marinade in a small saucepan. Bring to a boil and allow to simmer ~15 minutes, stirring occasionally, until thick enough to easily coat the back of a spoon.
9. Generously grease a baker's half sheet pan with sunflower oil.
10. Remove the chicken from the marinade and arrange it on the sheet pan, skin side down. 
11. Once the oven is preheated, place the chicken pan in the oven and cook for 8-10 minutes.
12. Remove the sheet pan from the oven, baste the chicken with the thickened sauce, and flip the chicken over. Baste the chicken again and place back in the oven.
13. Set the oven on broil and allow the chicken to cook for 6-8 minutes. The broiler will nicely crisp up the chicken skin, but be sure to watch the chicken CLOSELY to make sure it does not get burned. 
14. Remove the chicken from the oven and allow to cool a few minutes before serving. If desired, the remaining thickened sauce can be served alongside the chicken.
15. Serve and enjoy! Nutrient-dense white rice or pineapple coconut rice would make a great side dish for this meal.

Do you have a favorite Hawaiian-inspired recipe?

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Blini - Russian Pancakes - With Savory or Sweet Toppings (gluten-free : nutrient-dense)

Blini - I had never heard of these thin Russian pancakes before our homeschool world studies last fall.  Now blini are an adored recipe in our household, and everyone is excited for Blini Night. On Blini Night, I work at the stove, cooking the blinis, while everyone keeps coming back for more. We have both savory and sweet toppings ready, and it feels like a simple feast.

For the savory blini, we use sour cream with smoked salmon, thinly-sliced cucumbers, capers, and green onions. Our sweet blinis are topped with sour cream and jam, honey, or strawberries. Sour cream, salmon, and honey are all traditional Russian foods, so these toppings work well for our Russian-inspired meals.   

Traditionally, blini are made with either buckwheat or wheat flour. Since two members of our household are still most often avoiding gluten, and tolerate other grains to varying degrees, I make our blini primarily with white rice flour. Tapioca starch is used to give the blini a bit of holding power, since blini made with only rice flour break very easily. Milk kefir gives these blini a fantastic taste.

Blini - Russian Pancakes

Makes 12-14 blini

For the Blini:

• 1 cup plus 2 Tb white rice flour
• 1/4 cup tapioca starch
• 1/4 tsp baking soda
• 1/2 Tb organic sugar
• 1/4 tsp finely ground celtic sea salt
• 2 eggs, preferably from pastured hens
• 1&3/4 cup whole milk kefir (or substitute buttermilk)
• 2 Tb nutrient-dense butter, melted
• Additional 1 stick of nutrient-dense butter, for cooking the blini 

1. Combine the white rice flour, tapioca starch, baking soda, sugar, and salt in a medium-sized bowl. Whisk to combine. 
2. In a small bowl, beat two eggs with a fork.  Add the milk kefir and stir well to combine.
3. Using a hand mixer or whisk, mix the kefir mixture into the flour mixture.
4. Mix in the 2 Tb melted butter.
5. Set aside the blini batter for 10 minutes.
6. In the meantime prepare the toppings (ingredients listed below).
7. Heat a heavy-bottomed skillet over medium heat. I like to use a cast iron skillet to cook the blini.
8. Melt some butter in the skillet, coating the bottom of the skillet well. Use a 1/4 cup of batter for each blini (a 1/4 measuring cup works well for this). Immediately after pouring the batter into the skillet, give the skillet a gentle swirl to allow the batter to spread out. 
9. Cook the blini until golden brown on one side (about 2 minutes), then add more butter to the skillet and flip the blini. Cook an additional 1-2 minutes until golden brown.
10. Top the blini with savory or sweet toppings and enjoy!

Savory Blini Toppings:

• sour cream
• smoked salmon
• green onions, green parts only, sliced thinly
• thinly sliced cucumbers
• capers

1. Start by spreading the sour cream over the blini, then add the rest of the toppings. 
2. If desired, fold the blini over the toppings.

Sweet Blini Toppings:

• sour cream
• honey
• jam
• strawberries

1. Start by spreading the sour cream over the blini.
2. Add jam or honey, and fresh strawberries if desired.  
3. If desired, fold the blini over the toppings.

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Cobb Salad (grain-free : gluten-free : nutrient-dense)

As my children and I are wrapping up our unit study on the United States, we're "visiting" the west coast.  Cobb Salad is a California specialty that has become a mainstay salad all over the country.

An easy way to remember the ingredients in Cobb Salad is to use the acronym EAT COBB - Egg, Avocado, Tomato, Chicken, Onion, Bacon, Bleu cheese. My family enjoyed this hearty salad recipe, although it was preferred to substitute goat cheese for the bleu cheese.

Cobb Salad
Serves 4

• For the chicken:
• 3 skin-on, bone-in chicken thighs
• 1 carrot, peeled and chopped roughly
• 1 celery stalk, chopped roughly
• 1 white onion, in large chunks
• Celtic sea salt
• filtered water
• For the bacon and eggs:
• 6 slices of bacon, preferably nitrate-free
• 4 eggs, preferably from pastured hens
• filtered water
• For the salad:
• 1/2 head romaine lettuce
• 1/2 head red leaf lettuce
• 2 small endives, diced
• 2 ripe avocados, chopped
• 1 cup cherry tomatoes, sliced in half
• 3 Tb diced green onions, green parts only
• 1/2 cup crumbled bleu cheese or goat cheese
• For the dressing:
• 1/4 cup red-wine vinegar
• 1/2 tsp Dijon mustard
• 1 tsp fresh lemon juice
• 1 drop hot sauce
• 1/8 tsp soy sauce
• 1/8 tsp blackstrap molasses
• 1/8 tsp fish sauce
• 1/4 tsp sugar
• 1/4 tsp onion powder
• 1/4 tsp garlic powder
• 1/4 tsp finely-ground Celtic sea salt
• 1/8 tsp freshly ground pepper
• 1/3 cup extra virgin olive oil

Cook the chicken: 

1. Place the carrot, celery, and onion in a 4-qt pot. Add the chicken thighs, cover with filtered water, and add a generous pinch of salt. 
2. Bring the pot of chicken to a low simmer. Cover the pot and allow the chicken to gently simmer for 40 minutes.
3. Use tongs to remove the chicken from the pot and allow to cool until it can be handled easily. (The super-delicious broth leftover from cooking the chicken can be used for some other meal later on. It makes fantastic nutrient-dense white rice.)
4. Once the chicken is cool enough, remove and discard the chicken skin. (Or feed it to the dog!) Remove the chicken meat from the bones, being careful to avoid any cartilage or other chewy bits. The bones can be saved for making chicken bone broth. 
5. Chop the chicken into small pieces.
6. The chicken can be prepared earlier in the day or even a day in advance of the meal. If so, just allow the chicken to sit out for a few minutes before adding it to the salad, so the chicken isn't refrigerator-cold. 

Cook the bacon:

1. Cook the bacon until it is nicely crisp. My favorite way to cook bacon is to bake it in the oven at in a 9X13 glass baking dish. It takes about 20-30 minutes at 350 degrees, and seems to cook best on the bottom rack.
2. When the bacon is done, place it on paper towels to remove the excess grease. Once the bacon is cool enough, it can be chopped or crumbled for the salad. 
3. The bacon can be cooked earlier in the day or even a day in advance of the meal.

Boil the eggs:

1. Boil the eggs to your liking. My preferred way to make boiled eggs is as follows: Put the eggs in a small pot and cover with plenty of water. Bring to a boil, then turn off the heat and cover the pot. Set a timer for 15-18 minutes (depending on the size of the eggs). When the timer goes off, pour out the hot water and then add cold water and ice to cool the eggs down quickly (so they don't continue to cook).
2. Once the boiled eggs have cooled enough to handle, peel them. Chop the eggs into wedges or slices.
3. The eggs can be boiled and peeled earlier in the day or even a day in advance of the meal.

Prepare the dressing:

1. Combine the red wine vinegar with all other ingredients except for the olive oil.
2. Whisk or shake vigorously to mix it all up. I like to use this salad dressing bottle so I can just put on the lid and shake it all together.
3. Add about 1 tsp of the olive oil and whisk/shake vigorously again. Adding a small amount of oil first helps the dressing become better mixed so it won't separate back into oil and vinegar as quickly.
4. Add the rest of the olive oil and whisk or shake to combine.

Prepare the salad:

1. Rip the lettuce into bite-sized pieces and chop the endive. Wash and dry the lettuces and endive. A salad spinner works excellently for this. I use this method to easily wash and dry all of my salad greens.
2. Chop up the avocado, slice the tomatoes, and dice the scallions.

Bring it all together:

1. Place a generous amount of lettuce on each plate.
2. Create stripes over top of the lettuce, adding the avocado, bacon, eggs, bleu cheese (or goat cheese), chicken, and tomatoes. Sprinkle the green onions over it all.
3. Shake up the dressing and drizzle to taste.
4. Serve and enjoy!

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Wyoming Baked Beans (grain-free : gluten-free : dairy-free : nutrient-dense)

My children and I are continuing our homeschool unit on the United States, and that means I have the opportunity to find more family favorite recipes from the regions we are studying. The latest recipe is Wyoming Baked Beans. I created this recipe the way I often create new recipes: by looking at several recipe variants of a dish and then mish-mashing them all together in the way I think will appeal most to my family's tastes. So I would say this recipe has been inspired by recipes for Wyoming Baked Beans, rather than being an authentic recipe for that region. 

Wyoming Baked Beans combines beans, beef, bacon, and vegetables, with a tasty tomato-based sauce. This dish could be a main course or a side dish. Everyone in my family enjoyed this recipe. 

Wyoming Baked Beans

Serves 6-8

• 1 pound dry white navy beans
• filtered water
• 1 tsp baking soda
• 1 Tb Celtic sea salt
• 3 slices of thick nitrate-free bacon, chopped finely
• 1 large white or yellow onion, chopped
• 2 stalks celery, chopped
• 2 carrots, peeled and chopped
• 1 pound ground beef, preferably grassfed
• 1 tsp Celtic sea salt
• 1/2 tsp freshly ground pepper
• 1/3 cup sucanat
• 2/3 cup ketchup (I use Annie's organic ketchup)
• 1 Tb blackstrap molasses
• 1/4 tsp ground allspice
• 2 tsp apple cider vinegar
• 2 Tb Dijon mustard

1. In a large bowl, cover the beans with plenty of filtered water and the baking soda. The beans will soak up quite a bit of water, so be sure to add plenty. Cover and allow to soak overnight. This important step reduces the phytic acid antinutrient in the beans.
2. Drain and rinse the beans. Place the beans in a medium-large pot, cover with filtered water, and bring to a boil. Skim off and discard the foam. Reduce the heat to maintain a simmer, stir in 1 Tb salt, and cook until the beans are soft, about 1.5-2 hours. Stir occasionally.
3. Drain the cooked beans, reserving the liquid for later use. 
4. In a large (4 quart) oven-safe pot, sauté the bacon for a few minutes until the fat has been rendered (melted). Meanwhile, chop the onion.
5. Add the onion to the pot and sauté in the bacon grease for about 5 minutes.
6. Meanwhile, chop the celery and carrots.
7. Crumble the ground beef into the pot. Add the carrots, celery, 1 tsp salt, and 1/2 tsp pepper.
8. Brown the ground beef for a few minutes, stirring occasionally.
9. Meanwhile, combine the ketchup, molasses, allspice, apple cider vinegar, and Dijon mustard. Stir to combine.
10. Sprinkle the sucanat over the meat and vegetable mixture. Stir in the ketchup mixture and 3/4 cup of the reserved bean liquid.
11. Put a lid on the pot and bake at 300 degrees for about 1 hour 15 minutes. If the beans look too dry, stir in a bit more of the reserved bean liquid. Remove the lid from the pot for the last 15 minutes of baking. 
12. Remove from the oven, stir the pot, and allow to cool a bit before serving. Marinated cabbage salad and/or fresh vegetables dipped in homemade ranch dressing pair well with this recipe.

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Grain-Free, Nut-Free "Cornbread" Muffins (grain-free : nut-free : gluten-free)

My family is exploring the cuisine from different parts of the United States as part of our homeschool unit on the United States.  One common feature of the cuisine in the Southeastern USA is cornbread. Given that two members of my family have grain sensitivities, I decided to develop a new grain-free "cornbread" recipe. This recipe can't truly be called cornbread since it contains no corn, but it is a great grain-free alternative to cornbread that can be served alongside soups, chili, and beans.

In developing this grain-free cornbread recipe, I departed from my usual use of ground nuts for grain-free breads. Indeed, I have already developed a popular recipe for grain-free sandwich bread based around coconut flour and ground nuts, and that recipe has been likened to cornbread by quite a few.

In this new recipe, I was looking to create a lighter version of grain-free bread, so I based this recipe around tapioca flour, coconut flour, and arrowroot starch. I chose to add a little sugar to the recipe, to make this recipe more like my favorite cornbread which has a hint of sweetness. Because of the tapioca flour, this cornbread has a bit of springy texture, just like gluten-based breads, and the muffins hold together very well.

This recipe was an instant success with everyone in my family.  It makes a wonderful bread substitute to serve alongside a main course, and both of my kids have chosen to eat it at other times of day as well (such as for breakfast).  I like to serve this bread slightly warm with a pat of butter on top, just like I would serve cornbread.


Grain-Free, Nut-Free "Cornbread" Muffins
Makes 12 muffins

• 1 stick (1/2 cup) butter, preferably nutrient-dense
• 3/4 cup tapioca flour
• 1/2 cup coconut flour
• 1/3 cup arrowroot starch
• 4 Tb organic sugar
• 1 tsp baking soda
• 1/2 tsp finely-ground Celtic sea salt
• 3 eggs, preferably from pastured hens
• 3/4 cup whole milk kefir (or substitute buttermilk)

1. Preheat the oven to 350 degrees F.
2. Melt the butter in a small saucepan over low heat. Turn off heat once melted.
3. Combine the tapioca flour, coconut flour, arrowroot, sugar, baking soda, and salt in a medium-large bowl. Whisk to combine and break up any lumps.
4. Lightly beat the eggs and milk kefir together with a fork. 
5. Pour the egg/kefir mixture into the dry ingredients and beat well with a mixer. Add in the melted butter and beat until everything is well-incorporated.
6. Line a muffin tin with paper cups. I like to use If You Care Unbleached Baking Cups because the muffins don't stick to them.
7. Scoop the muffin batter into the muffin cups. A 3-Tb scoop works well for this.
8. Bake the muffins at 350 F for about 23-27 minutes, until the tops are golden-brown.
9. Allow to cool a few minutes. 
10. Serve the muffins and enjoy! I like to top each muffin with a small pat of butter, just like real cornbread muffins.
11. Refrigerate any leftovers and re-warm for a few minutes in a toaster oven before serving.

Do you enjoy cornbread? Do you have any favorite regional foods from the USA?

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East African Bean Soup (grain-free : gluten-free : nutrient-dense)

Beans have never been one of my favorite foods. They've always been okay to me, but never anything to get excited about.  This recipe for East African Bean Soup has changed that: I love this soup, and so does the rest of my family.  This recipe has combines beans and vegetables with a flavor boost from coconut milk and curry powder. The result is amazingly delicious and, thanks to the coconut milk, this recipe is quite hearty and filling.

This recipe was inspired a recipe in Best of Regional African Cooking.

East African Bean Soup
Serves 8

• 2&1/2 cups dried pinto beans
• filtered water 
• 1 tsp baking soda
• 2 large yellow or white onions, chopped
• 2 Tb unrefined coconut oil
• 4 cups filtered water
• 2 cups diced tomatoes (I prefer Jovial or Pomi brand)
• 2 green peppers, de-seeded and chopped
• 1 can (13.5 ounces) full-fat coconut milk
• 2 tsp Madras curry powder*
• celtic sea salt, to taste

1. In a large bowl, cover the beans with plenty of filtered water and the baking soda. The beans will soak up quite a bit of water, so be sure to add plenty. Cover and allow to soak overnight. This important step reduces the phytic acid antinutrient in the beans.
2. About 3-4 hours before mealtime, chop the onions. 
3. Heat the coconut oil in a 4- or 6-quart pot with a lid over medium-high heat. Add the onions and a small sprinkle of salt. Sauté for 10-15 minutes, until the onions are translucent and have taken on a bit of brown, caramelized color.
4. In the meantime, drain and rinse the beans in a colander.
5. Add the beans to the pot with the onions. Pour in just enough filtered water to cover the beans; since the beans have already absorbed so much water during the long soaking process they won't absorb much more while cooking. In my pot, it takes about 4 cups of water to cover the beans.
6. Bring the beans to a boil and skim off any foam that rises to the top. Salt the cooking liquid; I find that 4 tsp salt is a good amount for my family's taste preferences. Reduce the heat to a simmer and cover the pot.
7. Allow the beans to simmer 2-3 hours, until they are fully cooked and soft.
8. Remove and discard one cup of liquid from the pot of beans. Shake the can of coconut milk well before opening it. Add the tomatoes, coconut milk, curry powder, and green peppers to the beans. Stir the pot to mix all the ingredients together well.
9. Bring to a boil, skim off any foam, and then simmer the soup for 20-30 minutes, until the peppers are cooked to your preference. Taste the broth and adjust the salt as needed.
10. Ladle into bowls, serve, and enjoy!

*Madras curry powder really is the best curry powder. It has such a fantastic flavor and aroma compared to other curry powders.

What is your favorite bean recipe?

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Beef Stroganoff Meatballs (gluten-free : nutrient-dense)

My family was surprised by how much we all enjoyed the food from Russia during our homeschool world trip. One of our favorite Russian-inspired dishes was Beef Stroganoff Meatballs. I was pleased to learn that Beef Stroganoff is often served over mashed potatoes in Russia, and my family really enjoyed eating this dish over buttery Yukon Gold mashed potatoes. My husband also gives this meal a thumbs-up as a frozen meal that he can re-heat for lunch at work.

This recipe was inspired by a recipe from Olga's Flavor Factory but I've made quite a few changes to make this recipe work better for my own family.

Beef Stroganoff Meatballs
Serves 6-8

• Meatballs:
• 1 large white or yellow onion, minced
• 2 Tb butter, preferably from grassfed cows
• 1&1/2 pounds ground beef, preferably from grassfed cows
• 1 egg, preferably from pastured hens
• 1&1/2 Tb white rice flour
• 1&1/2 Tb sour cream
• 1&1/2 tsp celtic sea salt
• 1/4 tsp freshly ground pepper
• 2 Tb refined coconut oil plus 1 Tb butter
• Stroganoff Gravy:
• 2 Tb butter, preferably from grassfed cows
• 1 pound brown mushrooms, sliced
• 1 scallion, minced
• 2 cloves garlic, minced
• 4 Tb white rice flour
• 3 Tb dry vermouth* or dry white wine
• 4 cups chicken broth, preferably homemade 
• 1 tsp celtic sea salt 
• 1/4 tsp freshly ground pepper
• 1/3 cup heavy cream
• 3 Tb sour cream
• 1/2 tsp dried dill

1. In a heavy-bottomed skillet over medium-high heat, sauté the onion in 2 Tb butter for about 15 minutes.  Adding a small sprinkle of salt will help the onion cook faster, since it causes the onion to release its moisture. Let the onion develop a bit of brown, caramelized color.  Turn off heat and allow to cool off a bit.
2. In a large bowl, combine the ground beef, egg, sour cream, salt, and pepper.  Stir to combine. Then add the caramelized onion and sprinkle with 1&1/2 Tb white rice flour. Stir until everything is well mixed.
3. Form the meatball mixture into small meatballs. I like to use a 1 Tb scoop to easily make the meatballs uniformly-sized. 
4. Heat a very large, heavy-bottomed skillet over medium-high heat. Add 2Tb refined coconut oil and 1 Tb butter, and swirl to coat the bottom of the pan. Add the meatballs and cook undisturbed for 3-4 minutes.  (If you don't have a very large skillet, the meatballs will need to be cooked in two batches.) Turn the meatballs and cook another 3-4 minutes. It is okay if the meatballs are not fully cooked during this step, as they will continue cooking in the gravy. Remove the meatballs from the pan and set aside. 
5. Melt 2 Tb butter in the very large, heavy-bottomed skillet.  Add the sliced mushrooms and scallion. Sprinkle with salt and pepper, and sauté for about 8 minutes, until the mushrooms have released their liquid and cooked down.  
6. Add the garlic and cook for about a minute, just until fragrant.
7. Stir in 4 Tb rice flour to coat the mushroom and scallions.
8. Whisk in the broth and vermouth. The vermouth can be omitted if desired, but it really does add good flavor to the recipe. The alcohol evaporates out of the recipe very quickly while it cooks.
9. Bring the sauce to a simmer and allow to cook for about 5 minutes, until it has thickened nicely. Taste the sauce and add salt to taste.
10. Whisk in the heavy cream, sour cream, and dill. Add the meatballs to the gravy and simmer for 5 more minutes.Turn off heat and serve. This recipe makes plenty of gravy so it is excellent when served over mashed potatoes.

*I love to use vermouth instead of wine, as it doesn't go bad like unused wine. Vermouth is shelf stable, can be used in place of dry white wine in cooking, and can be stored at room temperature indefinitely.

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