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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Grain-Free Zucchini Bread

As the warm season is drawing to a close here, we've been enjoying lots of zucchini bread. This recipe gets a nutrition boost from zucchini, sucanat (unrefined sugar, complete with minerals), and nutrient-dense butter. This recipe is moist, lightly sweetened, and delicious!

Since this recipe is grain-free, everyone in my family has enjoyed eating zucchini bread as much as they want to. This recipe makes a great breakfast, or a snack for any time of day.

Grain-Free Zucchini Bread

• 1 stick (1/2 cup) of butter
• 3/4 cup tapioca starch
• 1/2 cup coconut flour
• 1/3 cup arrowroot starch
• 1/2 cup sucanat
• 1 tsp baking soda
• 1/2 tsp finely ground Celtic sea salt
• 1&1/2 tsp Ceylon cinnamon
• 3/4 tsp ground nutmeg
• dash of dried ginger
• dash of dried allspice
• 3/4 cup whole milk kefir (or substitute plain, whole milk yogurt)
• 3 eggs, preferably from pastured hens
• 1 tsp vanilla extract
• 2 medium small zucchinis (to make 2 lightly-packed cups of shredded zucchini)

1. Preheat the oven to 350 degrees F.
2. Melt the butter in a small saucepan over low heat. Turn off heat and allow to cool a bit.
3. Generously butter the sides and bottom of a loaf pan. (I use a 9.5X4.5 glass pan.) If desired, you could line the baking pan with parchment paper to make it very easy for the bread to be removed from the pan. The butter makes a nice "glue" that allows the parchment paper to stick to the inside of the pan.
4. Combine the tapioca starch, coconut flour, arrowroot starch, sucanat, baking soda, salt, and spices in a large bowl. Whisk to mix it all together well.
5. Combine the kefir, vanilla, and eggs in a small bowl or pourable measuring cup. Mix together with a fork.
6. Shred the zucchinis using a box grater. There is no need to peel the zucchinis.
7. Mix the kefir mixture into the dry ingredients using a hand mixer.
8. Mix the butter into the batter using a hand mixer.
9. Fold in the shredded zucchini.
10. Pour the batter into the greased loaf pan and smooth out the top with the back of a spoon or spatula.
11. Bake at 350 degrees for about 55-65 minutes.  It will be done when it is set in the middle (you can lightly touch it, or check to see if a toothpick comes out clean).
12. Let cool for about 10-15 minutes, and then use a spatula or knife to go around the edges.  Invert the pan and move the bread to a cooling rack.  Remove the bread from the pan when it is mostly cool.
13. Slice the bread, and serve! A Rada bread knife works excellently for slicing this bread.  
14. Store leftovers in an airtight container in the fridge or freezer. If you're freezing it, place parchment paper between the slices so they will be easy to separate later on. We like to re-warm this bread in the toaster oven and serve it with a smear of butter and perhaps some cream cheese or goat cheese.

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Fresh Tomato Salsa

My 10-year-old daughter has been learning to cook simple meals for our family, and quesadillas are one of her favorite things to make. I'm not sure if everyone knows what quesadillas are, but in case you don't know, quesadillas are simply tortillas, buttered on the outside, and filled with cheese. We cook them until they are crispy in a skillet.

Quesadillas are a very common food here in the southwestern USA, but we didn't eat them for years since my husband and daughter were not eating many grains. Recently, though, we have found excellent grain-free tortillas, and we've been so excited to once again eat quesadillas.

October is panning out to be the month of the tomato here, with lots of tomatoes fresh from our garden. Fresh salsa and sour cream are perfect accompaniments to quesadillas. This recipe for fresh tomato salsa is very simple. I've purposely made it with ingredients I generally have on-hand by substituting coriander and cayenne pepper for the typical fresh cilantro and jalapenos.

Fresh Tomato Salsa 

• 1 cup fresh ripe tomatoes, chopped
• 2 green onions, sliced thinly
• 2 tsp fresh lime juice
• 1/4 tsp salt
• 1/8 tsp coriander
• 2 dashes cayenne pepper (use more if you like your salsa very spicy)

1. Chop the tomatoes and slice the green onions.
2. Juice the lime. A lemon reamer works great for this.
3. Combine all ingredients in a bowl and stir to combine.
4. Serve immediately. Fresh tomato salsa is great with tortilla chips, quesadillas, or tacos.

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Minestrone Soup (grain-free : nutrient-dense)

Homemade soup is one of my favorite things about the cooler months of the year. Since the heat of summer is finally abating, I'm ready to embrace soup back into our dinner repertoire.  This minestrone soup recipe combines two types of beans with lots of veggies in a flavorful broth. This soup gets a flavor punch thanks to the addition of sun-dried tomatoes, a Parmesan cheese rind, and fresh herbs.

Minestrone Soup

Serves 6-8

• 3/4 cup of dried kidney beans
• 3/4 cup of dried white navy beans
• filtered water
• dash of baking soda
• 2 Tb butter, preferably the nutrient-dense yellow type
• 2 large onions, chopped
• 3 cups chicken broth, preferably homemade
• 2 cups filtered water (or substitute with more chicken broth if using storebought broth)
• 4 tsp Celtic sea salt (use less salt if your tomatoes and/or chicken broth are salted)
• Parmesan cheese rind
• 2 bay leaves
• 1/2 tsp freshly ground pepper
• 4 carrots, peeled and chopped
• 4 celery stalks, chopped
• 3 stalks of chard, stems chopped and kept separate from the greens
• 4 cloves of garlic, minced
• one 18-ounce jar of diced tomatoes
• 3 Tb sundried tomatoes (in olive oil), minced
• 1 Tb fresh oregano, minced (or substitute 1 tsp dried)
• 1&1/2 tsp fresh rosemary, minced (or substitute 1/2 tsp dried)
• 2 Tb fresh basil, minced (or substitute 2 tsp dried)
• 3 Tb tomato paste
• 1 medium zucchini or yellow squash, chopped
• finely shredded Parmesan cheese, to garnish

1. Cover the beans with plenty of filtered water. The beans will soak up quite a bit of water, so be sure to add plenty. Add a dash of baking soda and allow the beans to soak at room temperature for at least 8 hours or overnight.  This important step reduces the phytic acid antinutrient in the beans.
2. Drain and rinse the beans. Drain in a colander. 
3. Chop the onions. Melt the butter in a 4-quart pot. Add the onions and a pinch of salt. Saute for 5 minutes. 
4. Add the beans to the pot. Cover with 3 cups of chicken broth and 2 cups of filtered water. 
5. Bring the pot to a boil. Skim off and discard the foam. Add 2 tsp salt, the Parmesan cheese rind, and bay leaves.  Reduce the heat to maintain a simmer. Cover the pot and cook until the beans are soft, about 1.5-2 hours. Stir occasionally.
6. Meanwhile, chop the carrots and celery. Remove the leaves from the chard and mince the stalks. Reserve the chard leaves for Step 8. Mince the garlic. For the sundried tomatoes, I find it works best to put them in a bowl and then mince with a pair of kitchen shears. Mince the oregano, rosemary, and basil.
7. Once the beans are cooked, add the carrots, celery, chard stalks, garlic, sundried tomatoes, oregano, rosemary, basil, and tomato paste to the pot. Stir in 2 tsp salt and 1/2 tsp pepper. Cover the pot and simmer for 25 minutes.
8. Meanwhile, mince the chard leaves and chop the zucchini.
9. Add the zucchini and chard leaves to the pot. Simmer uncovered for 10 minutes.
10. Taste the broth and adjust the salt and pepper as desired. Remove the bay leaves.
11. The Parmesan rind can be removed, or it can be chopped up and consumed with the soup by anyone who loves strong flavors.
12. Finely shred Parmesan cheese to use as a garnish. A microplane zester works well for this.
13. Ladle the soup into bowls, sprinkle with Parmesan cheese, and enjoy!

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Chocolate Chip Zucchini Muffins (gluten-free : nutrient-dense)

As summer marches on, there is an abundance of local zucchini available. Zucchini's mild neutral flavor makes it work equally well in savory dishes such as ratatouille and spaghetti, as well as in sweet dishes such as muffins and cookies.

I've previously blogged a recipe for grain-free zucchini spice muffins, but this summer I wanted something different. This mildly-sweet chocolate chip zucchini muffin recipe was a hit with all of my family. It makes a tasty, healthy breakfast or snack.

Chocolate  Chip Zucchini Muffins

Makes 12 muffins

• 1 stick butter, preferably the nutrient-dense yellow kind
• 1 cup white rice flour*
• 1/4 cup coconut flour
• 1/4 cup tapioca starch
• 1/2 tsp finely-ground Celtic sea salt
• 1/2 tsp baking soda
• 1/2 tsp aluminum-free baking powder
• 1/3 cup sucanat
• 3 eggs, preferably pasture-raised
• 2 Tb sour cream
• 2 medium zucchinis
• 1/2 cup mini chocolate chips (I use Enjoy Life soy-free chocolate chips)

1. Preheat the oven to 350 degrees F.
2. Line a muffin tin with paper cups. I like to use If You Care Unbleached Baking Cups, as the muffins do not stick to them!
3. Melt the butter in a small saucepan over low heat. Turn off heat and allow to cool a bit.
4. In the meantime, combine the rice flour, coconut flour, tapioca starch, salt, baking soda, baking powder, and sucanat in a medium bowl. Whisk it all together to combine, making sure to break up any lumps.
5. Combine the eggs and sour cream in a large bowl. Beat it all together with a fork or whisk.
6. Shred the zucchini using a box grater, discarding the ends. The zucchini does NOT need to be peeled before it is shredded.
7. Mix the zucchini and melted butter into the egg/sour cream mixture with a hand mixer or whisk.
8. Dump the dry ingredients into the wet ingredients and mix just until combined.
9. Mix in the chocolate chips.
10. Scoop the muffin batter into the paper muffin cups. I like the convenience of using a 3-Tb scoop for this, but you could just use a large spoon.
11. Bake the muffins at 350 degrees F for 25-30 minutes, until the muffins are lightly browned. Another way to tell the muffins are done is to insert a toothpick into the center of a muffin; if the toothpick comes out clean (NOT wet), the muffins are done.
12. Remove from the oven, cool, and enjoy! 

*Want to know more about why I use white rice flour instead of brown? Check out this article.

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Crispy, Creamy Coleslaw

Crispy and creamy, cool and refreshing: coleslaw is a versatile side dish that I tend to make more often in the summer months. Besides using coleslaw in its typical pairing with barbecued foods, I like to eat coleslaw in a variety of other ways: as a side dish for breakfast eggs and toast, on sandwiches, on toast with liver pate. This recipe for coleslaw makes an ample portion, so there is plenty to use in the following days. Have you ever tried coleslaw on a sandwich with lunch meat? It's fabulous!

Coleslaw

Makes ~6-7 cups of coleslaw

• half of a large head of green cabbage
• 2 carrots
• 1 stalk of celery
• 1 cup mayonnaise (we love Sir Kensington's mayo)
• 1/3 cup sour cream, preferably organic
• 1 Tb Dijon mustard (we use Natural Value Dijon)
• 1&1/2 tsp sugar, preferably organic
• 1 Tb raw apple cider vinegar
• 1/4 tsp finely ground Celtic sea salt
• 1/8 tsp freshly ground pepper

1. Remove and discard any bruised or dry outer leaves from the cabbage.
2. Chop the cabbage in half. Reserve one half for another use.
3. Remove the core and stem from the cabbage.
4. Chop the cabbage into small bits. Place in a large bowl.
5. Peel the carrots. Discard the ends. Grate the carrots and place in the bowl with the cabbage.
6. Remove and discard the ends from the celery stalk. Chop the celery rather finely and add it to the bowl with the other vegetables.
7. In a medium bowl, combine the mayonnaise, sour cream, Dijon, sugar, apple cider vinegar, salt and pepper. Stir until well-mixed.
8. Pour the dressing over the vegetables. Stir it all together.
9. Cover the bowl and refrigerate for several hours before serving. This coleslaw recipe is even better the next day. 
10. Serve and enjoy! Besides using this coleslaw as a side dish for meats, try putting it on a sandwich.

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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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Ratatouille (nutrient-dense : dairy-free : grain-free)

Ratatouille (pronounced rat-uh-too-ee) is a perfect summertime side dish. French in origin, ratatouille consists of seasonal vegetables including zucchini, bell peppers, and tomatoes, simmered with olive oil and herbs.  One of my favorite things about ratatouille is that it is just as delicious when served cold as when served warm. I make up a large pot of ratatouille and then eat it as an easy, cool side dish throughout the rest of the week.

Traditionally, ratatouille contains eggplant, but since no one in my family likes eggplant, I make my ratatouille without it.

Ratatouille
Serves 4-6

• 6 Tb extra-virgin olive oil
• 2 medium white onions, chopped
• 1 bay leaf
• 2 bell peppers, chopped (red, orange, and/or yellow peppers work well in this dish)
• 1 medium zucchini, chopped 
• 2 yellow summer squash, chopped
• 4 cloves garlic, minced
• 2 tsp celtic sea salt (or less if your tomatoes are salted)
• 1/2 tsp freshly ground pepper
• one 18-ounce jar of Jovial diced tomatoes (or substitute fresh tomatoes)
• 1 Tb fresh oregano, minced (or substitute 1 tsp dried oregano)
• 2 Tb red wine vinegar (or substitute 1 Tb balsamic vinegar and 1 Tb apple cider vinegar)

1. Put the olive oil in a 4-quart, heavy bottomed pot. Add the onions, 1 tsp salt, and bay leaf. Cook over medium-high heat for about 10 minutes, stirring occasionally.
2. Meanwhile, chop the bell peppers, zucchini, and squash. Keep the peppers separated from the squash since they will be added to the pot at different times.
3. Stir the bell peppers into the pot and cook another 5 minutes.
4. Meanwhile, mince the garlic.
5. Add the zucchini and summer squash to the pot, and sprinkle with the other 1 tsp salt and 1/2 tsp pepper. Stir it all together and cook about 3 more minutes.
6. Meanwhile, mince the oregano.
7. Stir the garlic into the pot and cook about 2 minutes, just until the garlic is nicely fragrant.
8. Add the tomatoes, vinegar, and oregano to the pot. Cover the pot and reduce the heat to medium-low, to maintain a simmer. 
9. Simmer, stirring occasionally for 15-20 minutes. Taste and adjust the salt and pepper if necessary.
10. Turn off heat and serve! Fried potatoes make a nice pairing with ratatouille. Leftover ratatouille is fantastic when served cold.

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Butter Smash Potatoes (gluten-free : grain-free : nutrient-dense)

This recipe for Butter Smash Potatoes is a super simple yet tasty way to prepare potatoes. Although I love mashed potatoes, on busy nights all of that peeling and mashing feels like too much work. The beauty of this recipe is that it requires much less hands-on work, and my family loves the results. Butter Smash Potatoes is the potato recipe I use most often.

Butter Smash Potatoes
Serves 6-8

• 5 medium Yukon Gold potatoes (about 5 medium-large potatoes), preferably organic
• filtered water plus a generous pinch of salt
• 1 stick plus 3 Tb nutrient-dense butter
• 1&1/2 tsp finely ground Celtic sea salt

1. Wash the potatoes and remove any bad spots.
2. Chop the potatoes into large chunks of approximately equal size.
3. Put the potatoes in a large (4-quart) pot and cover with filtered water. Add a generous pinch of salt to the water.
4. Bring the potatoes to a boil, then reduce the heat to a simmer and cover the pot.
5. Allow the potatoes to cook until they very easily break apart just by piercing them with a fork. Depending on the size and freshness of the potatoes, this usually takes about 35-45 minutes.
6. Drain the potatoes. I just use the lid of the pot to hold back the potatoes while I pour the water down the sink.
7. Nestle the butter down in the potatoes in the pot, and put the lid on so the butter can melt.
8. Sprinkle the potatoes with salt. I generally use about 1&1/2 tsp finely ground Celtic sea salt, but use more or less depending on your taste preferences.
9. Once the butter is melted, lightly stir the potatoes using a large spoon. Keep turning the potatoes over just until all of the butter has been soaked up by the potatoes.
10. Serve and enjoy! This recipe is a great all-purpose side dish to pair with chicken, Parmesan fried chicken, beef roast, meatloaf, or any other main course.
    
    
    

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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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Golden, Buttery Mashed Potatoes

This recipe for mashed potatoes was developed when we were "visiting" Russia during our homeschool world trip last semester. In looking around for Russian mashed potato recipes, I found two things I wanted to incorporate into my own mashed potatoes: spices in the cooking water and sour cream along with the butter and milk. Those two things give these mashed potatoes a nice depth of flavor, and this recipe has become my new "standard" mashed potato recipe.

Golden, Buttery Mashed Potatoes

Serves 8-10

• 3 pounds of Yukon Gold potatoes (about 6 medium large potatoes), preferably organic
• filtered water
• celtic sea salt
• 2 large cloves of garlic
• 1 bay leaf
• 1 stick of butter, preferably grassfed
• 3/4 cup whole milk
• 3 Tb sour cream
• 1&1/2 tsp finely ground celtic sea salt

1. Peel the potatoes and chop them into ~1&1/2 inch chunks.  (I love my Rada vegetable peeler!) Put the potatoes in a 4-quart pot, cover with filtered water, and add a little sprinkle of salt.  
2. Peel the garlic. Place the garlic and bay leaf into the pot.
3. Bring the potatoes to a boil, then reduce the heat to maintain a simmer.
4. Simmer the potatoes for 20-25 minutes, until they are soft enough that a fork easily pierces and breaks a potato chunk.
5. Remove and discard the garlic and bay leaves from the cooking water. 
6. Drain the potatoes. I prefer to just put a lid mostly on the pot and then pour out the water that way, rather than using a colander, since it allows a bit more moisture to stay with the potatoes.
7. Cut the butter into a few chunks and add it to the potatoes. Allow the butter to melt. 
8. Use a potato masher to mash the potatoes. I like to leave the potatoes just a tad-bit lumpy when I mash them.
9. Add the sour cream, milk, and salt. Stir well to get everything combined.
10. Serve and enjoy! These potatoes make a superb side dish for Beef Stroganoff Meatballs.

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Cherry Cranberry Sauce

I was inspired to try a new recipe for cranberry sauce for the holidays when I saw Elana's recipe for cranberry sauce that included cherries. I normally make my cranberry sauce with the addition of apples, but since I still have sweet cherries in the freezer from last summer's harvest, I was intrigued to try making cranberry sauce with cherries. 

This Cherry Cranberry Sauce recipe uses fresh-squeezed orange juice and honey to balance the super tartness of the cranberries. The cinnamon stick adds a nice depth of flavor to the sauce, and this recipe resulted in a yummy sweet-tart cranberry sauce that made an excellent addition to our holiday meals. While I typically only make cranberry sauce around the holidays, my children enjoyed this recipe so much that they have begged me to make it several more times. This cherry cranberry sauce makes a yummy side dish any time of day, and is also great with granola or stirred into plain whole-milk yogurt.

Cherry Cranberry Sauce

Makes ~3 cups

• 2 cups cranberries
• 2 cups pitted sweet cherries
• 1 cup freshly-squeezed orange or tangerine juice
• 5 Tb mild-flavored honey (or more if you like your sauce sweeter)
• one cinnamon stick

1. Combine all ingredients in a medium pot. I use frozen cherries and cranberries in this recipe.  A lemon reamer works well for juicing the oranges/tangerines.
2. Bring to a simmer and continue to cook for about 30 minutes, until the sauce has reduced and the fruit has gotten rather soft. Stir occasionally.
3. Use a potato masher or fork to lightly mash the fruit, and cook a few minutes more.
4. Turn off heat and remove the cinnamon stick.
5. Allow to cool, then refrigerate in air-tight containers.
6. Enjoy this cranberry sauce as a side dish, with granola, or stirred into some plain, whole-milk yogurt.

Does your family enjoy cranberry sauce? Do you eat it only around the holidays?

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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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Marinated Cabbage Salad

Once a month, I attend a book club with a few friends where we share a meal together and discuss the month's book. Recently, my friend Nora hosted bookclub and she made a recipe I just had to re-create in my own kitchen: Claremont Salad, which I am calling Marinated Cabbage Salad. Nora modified the recipe from the original, and her salad was so perfect that I haven't made any changes to her recipe. (That is saying quite a lot, as I almost never follow recipes without fiddling with the ingredients somewhat.)

This Marinated Cabbage Salad is crispy, sour, and a tad bit sweet. It makes a perfect accompaniment to breakfast, lunch, or dinner, and it is a tasty addition to sandwiches. Marinated Cabbage Salad gets better over time, so although I eat it on the same day it is made, it is even better by day 3, and even better than that on day 5! This recipe will be a staple in our kitchen from now on.

Marinated Cabbage Salad
Makes 9-11 cups of salad

• 1 medium-large head of green cabbage
• 1 large yellow or white onion
• 3 medium-large carrots
• Marinade:
• 1/2 cup sunflower or peanut oil
• 3/4 cup white vinegar
• 4 Tb sugar
• 4 Tb filtered water
• 1 Tb finely-ground Celtic sea salt

1. Chop the cabbage into quarters. Remove the and discard core. Chop the cabbage and place in a very large bowl.
2. Cut the onion in half and remove the papery onion skin. Thinly slice the onion and sprinkle into the bowl with the cabbage.
3. Peel the carrots and slice them thinly. Add them to the bowl with the other veggies.
4. Combine the marinade ingredients. I like to measure and mix up the marinade in a glass Pyrex measuring cup, which allows for easy measuring and cleanup. Whisk the marinade well to combine.
5. Pour the marinade over the veggies and fold/stir to combine.
6. Cover the bowl and refrigerate for several hours before serving.  I like to transfer this salad into a large glass bowl with a lid.  This salad will be even better as it continues to marinate over the next few days. Consume within about a week. This salad makes a tasty addition to sandwiches!

Do you have a favorite salad during the winter months?

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Russian Korean Carrot Salad

This recipe for Russian Korean Carrot Salad is the first of many internationally-inspired recipes that I will be sharing in the coming months. During our recent homeschool world trip, we discovered many new foods that my family enjoyed, and I'll be sharing the best of them with you.

Given that I've never been to most of the countries we "visited" on our homeschool world trip, I would not claim that these recipes are truly authentic to the recipes of those countries. Rather, I would say that these recipes are inspired by the recipes from the different countries we visited.  I find it almost impossible to follow recipes without adding my own tweaks and refinements, so I modified almost all of the recipes I used for our world trip, often combining several different recipes or making adjustments to make the recipes better suit the tastes of my family.

Russian Korean Carrot Salad has a strange name, and there is no real agreement as to where its name originated. Nonetheless, apparently this type of salad is enjoyed in Russia and was often listed as a typical side dish for Russia. Russian Korean Carrot Salad is super tasty, and is especially enjoyed by myself and my daughter. It can be eaten within an hour after it is made, but it is even better the 2nd or 3rd day.  Enjoy this as a yummy side dish any time of day, or it also makes a great addition to sandwiches and liver paté on toast.  



Russian Korean Carrot Salad
Serves 5-7

• 2 Tb sunflower oil
• 1 large white or yellow onion
• sprinkle of finely ground celtic sea salt
• 2 Tb white vinegar
• 3/4 tsp ground coriander
• 1/4 tsp ground paprika 
• scant 1/8 tsp ground cayenne pepper
• 3/4 tsp finely ground celtic sea salt
• 1/4 tsp freshly ground pepper
• 1 Tb organic sugar
• 4 medium large carrots

1. Chop the onion finely. Heat the sunflower oil in a skillet over medium high heat. Add the chopped onion and a sprinkle of salt. Sauté the onion for 10-15 minutes, until well done and caramelized to release its natural sweetness. I like to use my bamboo spatula to sauté the onion.
2. Meanwhile, combine the vinegar, spices, and sugar in a small bowl. Whisk to combine.
3. Peel the carrots. Grate the carrots using a box grater and place them in a large bowl. I like to use a glass bowl with a lid for easy storage.
4. Once the onion is done, turn off heat and quickly stir in the vinegar/spice mixture. 
5. Stir the warm onion mixture into the grated carrots.
6. Refrigerate for at least an hour before serving. Serve and enjoy! This salad is even better on the 2nd or 3rd day after being made, and makes a great addition to sandwiches. 

More Russian-inspired recipes will be coming soon! Do you have any favorite Russian-inspired recipes?

 

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Thanksgiving Recipe Round-Up

Here is a round-up of recipes for Thanksgiving.  Some are from my site, and others are from around the 'net. Happy Thanksgiving!

Main Course

 Mmmm, roasted turkey is one of my favorite things about Thanksgiving.

image from finecooking.com

• Slow roasted turkey - This recipe from Nourished Kitchen looks fabulous.
• Brined turkey - My mom has based her own turkey recipe on this one from Alton Brown. She leaves out the allspice and ginger in the brine. Her turkey is moist and delicious!
• Herb gravy - Elana uses cooked onions to thicken the gravy instead of flour, for a grain-free gravy. 

Side Dishes

 Part of what makes the Thanksgiving meal so special to me is the abundance of side dishes. 

• Caramelized beets and carrots - This recipe is loved by both of my kids and would make a great Thanksgiving side dish. 
• Simple buttered veggies - Broccoli, peas, or cauliflower are great this way.
• Roasted cauliflower with garlic and lemon juice - I adore this recipe from Emeril. I cook it at a lower temperature for longer, and substitute a combination of butter and refined coconut oil for the olive oil (since I prefer not to cook with olive oil because most of its benefits are lost with heat).
• Caramelized green beans - Caramelized green beans are a staple item at every Thanksgiving feast for my family.  For our holiday, I'll use chicken stock in this recipe.
  
• Mashed butternut squash - Mashed butternut squash is a great alternative to potatoes or even sweet potatoes.  My favorite ways to season mashed butternut squash are savory (with butter, garlic, and thyme) or sweet (with ginger, garlic, nutmeg, cinnamon, and a touch of honey). 
• Mashed potatoes - My family likes this recipe, which adds whole garlic and bay leaves to the cooking water and results in great flavor for the mashed potatoes. I double the amount of butter called for in the recipe.
• Ginger-dill sauerkraut - Sauerkraut is a delicious, digestion-promoting ferment that pairs well with lots of foods.
• Cranberry sauce with apples and ginger - My family has enjoyed this cranberry sauce for over 4 years now. This cranberry sauce is wonderfully tart, and spiced with ginger and orange. 
• Cranberry cherry sauce - For something new, I will be trying this recipe from Elana this year. I'm not a fan of the flavor of stevia, so I will substitute honey as the sweetener.

Dessert

Thanksgiving desserts for our family always revolve around pumpkin.  A family tradition from my own childhood is to have pumpkin pie for breakfast on Thanksgiving, and I have continued that tradition with my own children. I make homemade pumpkin puree to use in any of these recipes.

• Pumpkin pie clafoutis - This recipe is a wonderful grain-free stand-in for the traditional pumpkin pie. 
• Pumpkin crumble with sweetened whipped cream - This recipe has been our Thanksgiving dessert for the last two years.
• Pumpkin spice ice cream - We enjoy ice cream all year round, and pumpkin ice cream is a great way to bring in the Fall flavor.
• Maple pumpkin pie  - I'll be trying out this recipe for maple-syrup sweetened pumpkin pie this year. I'll be using a homemade rice flour crust. 
• Pumpkin chocolate chip muffins - These muffins would be a yummy, different way to enjoy pumpkin on Thanksgiving.