Category Archives: 21st Century Foods

Butternut Squash Soup

21st Century Foods, Healthy Innovations, Soups 2 Comments
butternut squash soup

butternut squash soup

Someone once said that a meal at my home is like going to a spiritual spa; with God’s help, I nourish both body and soul.

My creative sister concocted this great soup and gave the recipe to me years ago.  It has frequently graced my table, where my guests experience much peace.

My vision for this blog is to sustain people with wholesome food through the written word; thus, they will build strong bodies.  However, I am fully aware that a vibrant physique isn’t enough to insure complete health-that of body, mind, emotions, relationships, and finances.

How clear it is: we miss the totality of this by lack of knowledge!  My desire is that vital truth, which sets people free, will be revealed here gradually, primarily through the intriguing discipline of preparing food.

My lavish meals in my home feed many, both physically and spiritually; my blog contacts a great number more.  My personal prayers, however, expand to Uganda, England, Germany, Peru, Kenya, India-to mention a few of the nations that constitute the cry of my heart.

Chief among my steadfast petitions is that my writings/recipes, which go around the entire globe, will eradicate our health deficiencies-first those in our bodies and then in every other area of our lives.  God bless our journey together in this!

As an aside, my favorite way to entertain is by having only one or two guests, for the conversation is most intimate then.  I always keep individual containers of soup-holding several servings-in my freezer; thus, delicious soup is easy to serve at my small dinner parties.

May I suggest you buy a three-and-a-half-pound squash?  Save one pound of it for next week’s recipe-sautéed squash with curried yogurt sauce.  Also if you have leftovers of the soup, freeze some for unexpected visitors.

pot of butternut squash soup

soup with soft squash before pureeing

Butternut Squash Soup  Yields: 8-10 servings.  Total preparation time: 1 1/2 hr/ active prep time: 30 min/ cooking time: 1 hr.

2 tbsp oil  (Coconut or avocado oil is best.)

1 extra lg or 2 med onions, chopped

2 1/2 lb butternut squash, unpeeled and cut in chunks  (I prefer organic; you may buy an extra pound to cover next week’s recipe.)

2 quarts broth, preferably bone broth  (See recipe for this power food at Tortellini Soup, 2016/10/10.)

2 c water

1 tbsp cinnamon

1 tsp dried ginger

1/3 tsp nutmeg  (Freshly ground nutmeg is best.)

1/4 tsp ground cloves

2 tbsp fresh ginger, peeled and chopped fine, optional

1 1/2 tsp salt, or to taste  (Himalayan, pink, or Real Salt is critical for optimum health; an inexpensive fine grind Himalayan salt is available at Costco.)

1/4 tsp white pepper, or to taste

Better Than Bouillon, chicken flavor, to taste

  1. Heat oil in a stock pot over medium heat.  Add a small piece of onion; when it sizzles, add the rest of the onions and sweat (cook until translucent).
  2. Meanwhile clean squash with a safe, inexpensive, effective vegetable spray (a mixture of 97% white distilled vinegar and 3% hydrogen peroxide): spray squash, let sit for 3 minutes, rinse extra well.
  3. Cut unpeeled squash in chunks.  Be sure to remove the seeds first.  Add to cooked onions.
  4. Pour broth and 2 c of water in pot. Add spices, fresh ginger, salt and pepper.
  5. Cover and bring to a boil, over med/high heat.  Reduce heat, uncover, and simmer for 40-50 minutes, or until squash is very soft (see above photo).  Check for flavor during cooking and adjust spices to taste.
  6. Remove from heat and puree with an immersion blender.  (This is also known as a blender-on-a-stick; available at Bed, Bath and Beyond at a moderate price.)
  7. Add water, if soup is too thick.  Stir in Better Than Bouillon, to taste, starting with a teaspoonful.
  8. Finally adjust salt and pepper.  Serve hot, freeze any leftovers.

Sweet Potato Pie

21st Century Foods, Coconut Sugar Recipes, Desserts, Pies, Sweet Potato Recipes Leave a comment
sweet potato pie

sweet potato pie

Sweet potato pie and Christmas go together.  “Ring those Christmas bells; light the Christmas tree!”  This familiar carol burst forth vitally for me first in 1994; then, I had just invited Jesus into my heart.  Incipient, living joy impacted me with this song, in my initial Sunday service, during that month of December.

For decades the Salvation Army has rung those Christmas bells every holiday season; they have invited us always to reach out to the less fortunate.

Last year a dear bell-ringer came into my life; George lite up the Fred Meyer’s grocery store, where I took my daily coffee.  During the holidays, this man reminisced about his mother’s sweet potato pie.  As he formed his words, my heart contrived an extraordinary surprise: I could develop a sweet potato pie for him.

Days later Christmas came alive for me much the same as in 1994: I delivered my newfound creation, this seasonal treat, to my cherished bell-ringer.

My heart leaped with joy, when George returned this year, for once more I got to give my sweet potato pie to him.  May you, too, shower your loved ones this holiday with this blessed recipe!

To learn more about the differences between sweet potatoes and yams go to African Nkyemire.  Also enjoy this tuber in my Sprouted Quinoa and Yam Salad, 2019/09/05.

  1. dscf0070Sweet Potato Pie  Yields 1-10″ pie.  Total prep time: 3 1/4 hr/  active prep time: 3/4 hr/  baking time: 1 hr (for sweet potatoes the day before) and 1 1/2 hr (for pie the day of).

2 c baked, peeled sweet potatoes, packed down in cup  (You will need 1 1/2 lbs or 2 medium sweet potatoes-note that yams are a variety of sweet potatoes in America.)

1 1/4 c half and half

1 c brown sugar, packed  (Organic is best; available at Trader Joe’s; coconut sugar is also excellent.)

3/4 tsp salt  (Himalayan, pink, or Real Salt is critical for optimum health; a fine grind Himalayan salt is available inexpensively at Costco.)

4 1/2 tsp cinnamon

1 tsp ginger

1/4 tsp ground cloves

1 tsp vanilla

4 lg eggs

  1. Preheat oven to 350 degrees.  Wash sweet potatoes, dry, and pierce with a fork.  Wrap potatoes in foil and place on a cookie sheet.  Bake in oven until soft, for about 1 hour, depending on size of potatoes.  Cool.  MAY BE DONE A DAY AHEAD.
  2. Note: if you don’t have a food processor, go to step 5 for doing this by hand.  If using a food processor, place 2 c peeled sweet potatoes in the processor.  Blend well.
  3. Place mashed sweet potatoes in a large bowl and add cream, milk, sugar, salt, spices, and vanilla; blend well with a wire whisk.
  4. Add eggs and beat again; set aside.  Proceed to pie crust.
  5. If doing this by hand, mash well peeled sweet potatoes, with a potato masher or large fork; follow steps 3 and 4.  Set aside when filling is complete.  Proceed to pie crust.

Pie Crust  Yields: 2  pie crusts.  (Note: this recipe requires 3/5’s of these 2 crusts; the rest may be baked into cinnamon sugar strips.)

1 1/4 c unbleached white flour  (Bob’s Red Mill organic is high quality.)

1 c whole wheat pastry flour  (I grind 2/3 c organic soft winter wheat berries, to make 1 c of whole wheat pastry flour.)

1 tsp salt

2/3 c oil  (Grapeseed or canola oil is best.)

1/3 c plus 1 tbsp boiling water

Wax paper  (This makes for a mess-free rolling out of the pie crust.)

  1. Preheat oven to 350 degrees.
  2. With a fork, blend flours and salt together in a medium bowl.
  3. Mix in oil and boiling water until all flour is incorporated.
  4. Form into two balls and cover in plastic wrap.  (One ball should be 3/5’s of the dough; the other smaller ball can be made into cinnamon strips and baked along with the pie.)  Place balls on top of hot oven to keep warm.
  5. Using a rolling-pin, roll out larger ball, between 2-18″ pieces of wax paper. Make a big, slightly oblong circle-12 1/2″ x 15″-with the dough (see above photo).  Peel off top piece of wax paper.  Turn upside down and gently place pie crust over a 10-inch pie plate, with the wax paper side up.  Very carefully peel the wax paper off.  With fingers, seal any cracks in crust and form a rim around the edge of plate with the dough; patch lean areas of the crust with excess from other areas.
  6. Pour the sweet potato puree in the pie crust.  Bake for 1 1/2 hr, or until a knife comes out clean, when inserted in center.
  7. This is good!

Thai Coconut/Lime Flounder

21st Century Foods, Diabetic Friendly Recipes, Entrees, Fish Recipes, Gluten-free Entrees, Healthy Innovations, Salads Leave a comment
Salad with leftover Thai flounder

salad with leftover chilled Thai flounder

This delicious white fish dish resulted from a long-awaited-for marriage, which took place in my church in October.  A feast at my bountiful table was part of my wedding present to our venerated couple.

Our bride Dina was particularly interested in learning how to cook, with ease, for her new groom.  My bright idea was to begin my dinner gift in the kitchen with teaching her how to make the meal.  I prepared all the steps, just like you might see on a cooking show: the ingredients were set out in small individual dishes, along with the corresponding pans and utensils. All was in place for the lesson to flow naturally.

My priceless inheritance from my parents was a gene that “knows” food. Therefore I intuitively conceived this delicious dish, which was specifically geared for her husband’s dietary needs.  An exquisite, ultra simple recipe resulted.

Surprise and hesitancy occurred upon my friends’ arrival, as I informed Dina that she was going to make dinner, under my close direction.  She, being true to form, rolled up her sleeves with courage.  Her nervousness soon dissipated, for the facility of my simple instructions comforted her.  Joy unspeakable resulted: a chef was born! I have observed, as an aside, that this woman approaches all of life’s challenges with this same spirit.

Are you timid about stepping into the unknown, either in or out of the kitchen? May you receive encouragement to advance in faith; start by trying my recipes. They look lengthy at times, but are effortless!  The cause for this seeming protractedness is my inclusion of practical details, which make food preparation easy and enjoyable.  You’ll sense that you are in  cooking school, when you use my receipts, as I teach at every point.  Rest assured-I will educate you for the joy of cooking.

My favorite way to serve this smooth flounder, with its slight bite, is over a good pasta (however I used rice for my newly weds); either will bless the taste buds. Also, cold leftovers of this fish top off a salad superbly.

This feast pleased Dina and Dale; and me as well!

Thai coconut lime flounder dinner

Thai coconut/lime flounder dinner

Thai Coconut/Lime Flounder  Yields: 4 servings.  Total prep time: 40 minutes.

Note: flounders closely relate to soles; thus, you may substitute any sole here (also see Parmesan Dover Sole, 2017/03/27).

1 tsp coconut oil  (Other oils will do, but coconut is best for flavor and quality here.)

1 med yellow onion, halved at the core, and cut in even 1/8 inch slices

1 lime, juiced

7 oz Extra Thick Coconut Cream, or half of a 14 oz can  (This is available at Trader Joe’s.)

3/4 tsp dried, crushed red pepper  (Save spice jars and refill yearly with fresh, inexpensive “bulk’ spices.)

1/4 tsp salt

4 fillets of flounder, approximately 1 pound  (Wild-caught is best; may substitute a pound of sole, which is a close relative to flounder.)

Steamed rice or pasta, regular or gluten-free

  1. beginning stages of caramelization

    Start cooking rice, according to directions on package.  If using pasta, begin boiling water in a big pot; to which you add 2 tsp salt and 2 tbsp oil-any kind of oil will do.

  2. Place 4 individual dinner plates in oven; set the temperature on warm.
  3. Heat oil in a large sauté pan over med/low heat; stir in onions well; caramelize, by stirring every several minutes until they start to turn color (see photo); then, stir every minute until dark brown (see photo below); watch carefully while going to next steps.  (Do not crowd pan with onions, or they will sweat, taking much longer to cook.)
  4. Meanwhile roll lime on counter; press down hard with your hand, until the meat of the fruit is broken down and softened; juice lime; set aside.
  5. Place whole can of coconut oil in a small storage container; be sure first to gently stir milk and cream together thoroughly in can (this prevents a mess when emptying the can).
  6. Add half of the coconut cream (7 oz), lime, red pepper, and salt to caramelized onions.  Stir well and slowly bring to a soft boil over medium heat.  If preparing for guests, you may choose at this point, to set aside coconut/onion mixture and heat it 15 minutes before serving.  If you are waiting, be sure to have the plates warm, rice cooked, or water boiling when you start to cook the flounder.  (Note: you can freeze leftover coconut cream, or use within a week.)

  7. caramelized onions approaching finish

    Start cooking pasta in boiling water about 10 minutes before dinner time. Boil until it is al dente, about 7 minutes, do not over cook. Drain and place on heated dinner plates when done.

  8. Meanwhile add two fillets of flounder (more if using smaller sole) to hot coconut cream/onion mixture, which has been heated over medium temperature.  Poach briefly on each side, only until color in center is opaque.  Do not overcook.  Remove to heated dinner plates, on which you have placed pasta or rice.  Repeat this step with the remaining fillets.  Cover with sauce.
  9. Serve it forth!

Tortellini Sausage Soup and Bone Broth

21st Century Foods, Bean Recipes, Bone Broth, Carrot Recipes, Health Tips, Healthy Innovations, Sausage Recipes, Soups Leave a comment

pot of tortellini soup

I first had this soup in the pleasing home of a beloved friend six years ago. Her husband was dying of cancer; I was there ministering to them and they to me, for she was letting me do my laundry, while I helped to cook and clean.  We also had a time of deep prayer, as we cried out for healing grace.

My friend showed me how to make this tortellini soup amidst cleaning and laundry; it nourished our bodies and souls then especially, because of the trauma.  Here I have elaborated on this recipe, bringing yet more vitality, with the most important change being homemade bone broth. How it generates length of days!

Bone broth is a power food.  Eight ounces of chicken stock has only one gram of protein, while bone broth has nine grams per cup!  Further, it impacts our health in numerous ways.  Dr. Axe in Food is Medicine, lists its benefits as: aiding digestion, overcoming food intolerances, boosting the immune system, improving joint pain, and reducing cellulite.  1

I encourage you to take advantage of leftover bones; freeze chicken carcasses, until you have three; then, make this super stock with the easy guidelines listed below.

This friend’s other-half died shortly after this.  His funeral was a celebration of goodness and life; it was my favorite funeral ever, for God’s love was there.  I, however, experienced a mingling of confusion admits the joy: why death?

I have since learned the answer to this.  It is never our Father’s will that anyone die before fullness of age.  The Bible teaches us precisely how to avoid all ruin; it warns us that we are destroyed by lack of knowledge.  Its careful directions educate us on how to avoid destruction, with exacting instructions for receiving abundant life, as well.

Back then, my friends and I didn’t have enough wisdom to overcome death’s fierce attack.  Today I can say that I have the knowledge to overcome anything, in Jesus Christ’s name; this is solely because of the truth I have learned from the word of God.  Now I am strong and can stand in the face of all adversity, and I do just that!

My most prized wedding took place months after this favored funeral.  The size of this celebration of matrimony was extremely small, just a handful of attenders, but God was present!  The Spirit spoke to my heart in every fine detail of this ceremony: the vows spoken, the songs sung, the exquisite food, the fond fellowship were all an expression of vibrant blessing.

I experienced jubilee this day, for at the time, I thought there is redemption of the loss of my friend with this wealthy wedding, which followed the holy funeral.  Nevertheless this recovery was in mere seed-form then, as all truth starts.

Now there is fullness of this hope, for I know that we no longer have to be victims of destruction, as we have authority over the enemy of our souls.  This I learned at Abundant Life Family Church; I invite you to listen to teachings at alfc.net.

Bon appetit!

References:

  1. https://draxe.com/the-healing-power-of-bone-broth-for-digestion-arthritis-and-cellulite/
Tortellini soup

tortellini soup

Tortellini Sausage Soup  Yields: 2 qt.  Total prep time for soup, if bone broth is prepared ahead: 1 hr/ active prep time: 30 min/ cooking time: 30 min.  Note: may substitute packaged chicken broth.

1 tbsp oil  (Coconut or avocado oil is best; olive oil is carcinogenic when heated to high temperatures.)

1 med/large onion, chopped

1 lg carrot, cut diagonally in 1/4″ slices

1 stalk celery, sliced at a diagonal in small pieces

10-14 oz natural sausage, sliced diagonally  (A spicy sausage is preferable.)

scant 1/2 tsp Chinese Five Spice

scant 1/2 tsp dried crushed red pepper, or to taste

1 1/2 qt bone broth, recipe below  (You may substitute 1-liter box of chicken broth plus 1-15 oz can.)

6 oz frozen spinach or kale  (Organic frozen kale is available in health section at our local Fred Meyer-Kroger-store.)

1-15 oz can  kidney beans, or beans of your choice  (Organic beans are only slightly more expensive.)

1 c dried cheese or pesto-filled tortellini  (Available at Trader Joe’s.)

1 tsp salt, or to taste  (Himalayan, pink, or Real Salt is critical for optimum health; an inexpensive fine grind Himalayan salt is available at Costco.)

1 1/2 tsp Better Than Bouillon-chicken flavor-or to taste

1 c grated or shaved Parmesan cheese

  1. sweating onions

    Heat oil in a stock pot over medium heat; when a piece of onion sizzles in hot oil, add the rest and sweat, or cook until translucent (see photo).

  2. Add carrot, celery, and sausage; cook covered for a total of 10 minutes, stirring occasionally.
  3. Blend in Chinese Five Spice and red pepper; cover and cook 2-3 more minutes, stirring once midway.
  4. Stir in broth (see recipe below), cover, and bring to a boil over med/high heat.
  5. Mix in spinach or kale, tortellini, and drained beans; cover and bring to a second boil.
  6. Lower heat to medium, uncover, and cook for 10-15 minutes, or until greens are limp and pasta is soft.
  7. Add salt and Better Than Bouillon; adjust seasonings to taste.
  8. Serve topped with Parmesan cheese.

Bone Broth  Yields: about 3 qt.  Total prep time: your choice of 13-25 hrs/ active prep time: 15min/ inactive prep time: 30 min/  cooking time: 12-24 hrs, longer cooking extracts more nutrients.  (Note: may be made ahead and frozen in quart-size containers.)

1/2 c raw apple cider vinegar (Raw cider vinegar is most cost efficient at Trader Joe’s.)

3 leftover chicken carcasses, or 1 lg turkey carcass, broken in pieces  (May freeze individual carcasses until ready to use.)

2 lg yellow onions, quartered

4 celery ribs with leaves, cleaned and chopped in 2″ pieces

4 lg carrots, cleaned, skin scraped off, and chopped in chunks

8 lg cloves of garlic

  1. Fill an oven-proof stock pot one-third full of water, stir in vinegar, place poultry carcasses in water-break the bones to fit compactly in pot.  Add more water to cover carcasses and stir well.  Let sit 30 minutes (the vinegar draws out the nutrients from the bone marrow).
  2. Spray vegetables, except garlic and onions, with a safe, inexpensive, effective vegetable spray made by combining 97% distilled white vinegar with 3% hydrogen peroxide.  Let sit for 3 minutes; then, rinse well.  Scrape carrots and cut all vegetables; set aside.
  3. Preheat oven to 350 degrees.
  4. After 30 minutes, add vegetables to pot (be sure all is covered with water) and place it in oven.  Bake 1 hour at 350 degrees.
  5. Turn temperature down to 300 degrees; cook for a total of 12 to 24 hours-longer periods produce more nutrition, though 12 hours is still quite good.
  6. Add more water periodically, if needed; don’t, however, add any water the last 12 hours of cooking-this will aid in reducing broth, for freezing compactly.
  7. Strain when done.  Note: you may reduce to 2 qt liquid, for freezing compactly in quart-size containers, adding 1/2 qt of water to each, to restore to 1 1/2 qt of bone broth, for use in this tortellini soup recipe.

Lemon/Spinach Chicken or Ahi Tuna

21st Century Foods, Benefits of Health-Giving Salt, Chicken Recipes, Entrees, Fish Recipes, Healthy Innovations Leave a comment
Lemon spinach chicken

lemon/spinach chicken

Back to cooking with greens with another delightful dish!  This simple spinach recipe utilizes the bounty of my friend’s fall garden.  She replants her leafy vegetables mid-August for a late harvest, with which I am blessed. However one 10-12 oz bag of fresh spinach will do, if you are buying it.

This recipe is high in protein and iron. It has vitamin C as well, which increases the absorption of dietary iron according to the Mayo Clinic.  They recommend using any of the following for this purpose: broccoli, grapefruit, kiwi, leafy greens, melons, oranges, peppers, strawberries, tangerines, or tomatoes.  Lemon juice and tomatoes were my inspiration here.

It is important to use coconut or avocado oil, as olive oil produces carcinogens, when heated to high temperatures.

I always use Real Salt or Himalayan salt, which have all the necessary minerals. Other salts (including white sea salt) don’t have these essential nutrients.  High quality salt, which is pink in color, and electrolytes are both necessary for good health.  You will notice a stabilization of your emotions, when these are balanced in your system.  Arbonne sells excellent electrolyte powder at a reasonable price, especially when you consider the cost of coconut or vitamin waters and Gatorade.  The caliber of Arbonne’s electrolytes far exceeds that of these drinks!

The first time I served my lemon/spinach creation was for a couple from my church.  His mother had just passed and we were celebrating her life with utter joy!  There were jocund accounts of her life’s victories, as well pictures of her holy marriage in the 1940’s.  The Spirit of God moved during our festive fellowship.

I used ahi tuna steaks that night in this recipe, instead of the chicken tenderloins. Either version is powerfully good.  Note: be extra careful not to overcook the meat or fish.

Enjoy perfect simplicity here!

Lemon Spinach Chicken   Yields: 4 servings.  (Note: may substitute ahi tuna steaks.)

3 tbsp of oil  (Coconut or avocado oil is best.)

1 large yellow onion, halved and thinly sliced

2 medium lemons, squeezed

12-16 chicken tenderloins, thawed  (Natural ones are available at Trader’s inexpensively, or you may substitute 4-6 ounce ahi tuna steaks.)

Salt and pepper to taste  (Real Salt is best, available in the health section at local supermarkets)

2 medium/large tomatoes, chopped

4 cloves of garlic, chopped  (For a change, I used elephant garlic which is milder; if using this, double the amount.)

10-12 ounces of fresh spinach

Steamed brown rice  (Basmati rice from Trader’s is my favorite.)

  1. Heat 1 ½ tbsp oil in a large frying pan over medium heat.  Add small piece of onion; when it sizzles, add the remaining onion.  Carmelize onion (cook until dark brown).  Set aside in a large bowl.
  2. Meanwhile roll lemons on counter, pushing down hard with your hand, to loosen the juices inside.  Squeeze lemons. Set aside.
  3. Melt remaining oil in frying pan over medium heat.  Pat thawed tenderloins or tuna, somewhat dry, by using paper towels.  (A little moisture will help the adhesion of seasonings.)  Be sure to salt and pepper raw meat/fish generously.  Cook chicken tenderloins or tuna, in hot oil, in batches if necessary.  Cut tenderloins into bite-size pieces with spatula.  Cook only until very pink inside.  DO NOT OVERCOOK!  (The inner meat of the tuna or chicken should be almost red, as it will cook more later.)  Place pieces in the bowl with onions as each is done.  Watch very carefully, as not to overcook.  Leave fond (pan drippings) in pan.
  4. Add tomatoes and garlic to hot frying pan and cook over medium heat for 10 minutes, or until soft and chunky.  Deglaze the pan (scrape fond off bottom with a heat-resistant spatula or wooden spoon), while tomatoes are cooking.  Note: there is an abundance of flavor in fond.
  5. Add half the spinach to hot sauce; stir well, by distributing the tomatoes over greens.  Repeat step with rest of spinach; cook briefly, or just until leaves are slightly limp.
  6. Place meat or tuna, onions, and lemon juice in frying pan with spinach/tomatoes.  Stir well.  Cook mixture just until hot.  Do not overcook the meat/fish.
  7. Adjust seasonings.
  8. Serve with steamed brown rice.  So delicious!

A Simple “Frittata”

21st Century Foods, Diabetic Friendly Recipes, Egg Dishes, Entrees, Frittata Made Easy, Gluten-free Entrees, Healthy Innovations, Tomato Recipes, Zucchini Recipes 2 Comments
dinner with Dave

dinner with Dave

My pastors provide our congregation with fruits of their labors during the harvest season; this year’s bumper crop of tomatoes and zucchini inspired Pastor Dawn to create this frittata-like dish, which I have expanded on here. It boasts of these rich autumn vegetables. The receipt is so easy that it cries out for many encores.

The traditional frittata, or Italian omelette, has a two-stage cooking process.  You normally begin making this egg dish on the stove top and finish it in the oven. One may even purchase special pans for preparing this.  However my simplified version is made in a frying pan, solely on top of a burner.

The original frittata is a cross between an omelette and quiche, which is comprised mostly of eggs with some vegetables.

"frittata"

“frittata”

On the contrary, my “frittata” is mostly vegetables with several eggs scrambled in.  There is no guessing with these easy steps of preparation. The result is intense flavor, good protein, and creative cooking with fall produce.

My beloved cousin and his wife, whom I hadn’t seen since 1995, were here for dinner several weeks ago.  We indulged in this European creation and my honeyed-lime kale with turkey. (See Cooking with Kale, 2016/09/07.) The presence of God and this delicious food nourished our souls during our lavish repast.

You will relish this “frittata”-it is so good!  Enjoy.

A Simple “Frittata”  Yields: 4-6 servings.

1 tbsp oil  (Coconut or avocado oil is best.)

1 med yellow onion, halved at the core and thinly sliced

3 med/large tomatoes cut in eighths

2 med/small zucchinis, thinly sliced

½ tsp dried oregano  (A great, inexpensive, organic variety is available at Trader Joe’s.)

3/4 tsp dried basil

4 lg cloves of garlic, minced  (May use 2 cubes of frozen garlic from Trader’s.)

Salt and pepper to taste  (Real Salt is best, available in health section of local supermarket.)

4 lg white mushrooms, brushed, with mushroom brush, and sliced

3 oz good quality cheese, grated

3 lg eggs, beaten  (I like to use duck eggs, which are creamier and higher in protein.)

  1. Heat oil in a large frying pan over medium heat. Place a small piece of onion in hot oil. When it sizzles, add the rest of the onions.  Cook until golden brown; stir occasionally.
  2. Add chopped tomatoes, zucchini, herbs, garlic, salt, and pepper. Reduce heat to med/low. Cook vegetables about 40 minutes, or until liquid is gone and sauce is thick. Be sure to stir occasionally. Watch carefully toward the end of cooking, so vegetables don’t burn.  (May set aside at this point and reheat, to finish recipe, just before serving.  Watch carefully when reheating, so as not to burn the sauce.)
  3. Add mushrooms and cheese to hot sauce. Stir well.
  4. Add eggs to vegetables; stir gently several times, as they cook. Cook until eggs are done. Mixture will be soft.
  5. Adjust seasonings.
  6. This is delicious served hot, room temperature, or ice cold.  Leftovers are great!

Cooking with Kale Made Extra Easy

21st Century Foods, Carrot Recipes, Entrees, Healthy Innovations, Kale Recipes, Meat Recipes, Turkey Recipes, Vegetables Leave a comment
Chopping kale in food processor

chopping kale in food processor

Last week’s easy kale recipe may be simplified even further.

A dear one from my church shares my passion for excellence with food.  She recently rolled out the red carpet for a small group of us; a repast of splendor marked the celebration of what would have been the 49th anniversary of her marriage; she commemorated this occasion with her friends, as her husband went to heaven ten years now.  Her exquisite home and meal spoke volumes of exuberant love to my soul!  It foreshadowed the “marriage supper of the Lamb” for me.

This couple started the coffee movement.  Her husband trained a person who participated in creating one of the most popular, international, corporate franchises.  (Note: I will be doing a future post on this married team and the coffee development.)

My beloved fellow lover of foods has gifted me with new ailments; one such blessing was a bottle of Cherry Pomegranate Habanero Sauce from Robert Rothschild Farm; this inspired me to cook kale with a ready-made sauce.  Order this on-line or get it at Costco; any prepared sauce will work for the following recipe, of which a number are available at Trader Joe’s; thus, healthy fresh greens are made with the shortcut described below.

My other church friend, that provides the kale from her organic garden, shared her version for

Assembly of chopping attachment

assembly of chopping attachment

my receipt, which is makes this even easier.  She added a prepared spicy chicken, which she purchased from our upscale Whole Season’s Natural Foods; this eliminated the additional step of cooking the meat for this dish. The result was optimum health, heightened taste, and even greater culinary ease.

I use the food processor to chop all my leafy vegetables. (See how the assembled blade looks in the photo.)  Sometimes I have other greens on hand, such as beet tops, mustard greens, or spinach, which I mix in with my kale; this adds nutrition, when available. It only takes minutes to chop the prepared greens in this manner; I can’t encourage you enough to try these simple, healthy instructions.

 

 

Kale with Beef or Turkey and a Prepared Sauce  Yields: 4-6 servings.  Total prep time: 45 minutes.

8 1/2 teaspoons oil  (Coconut oil enhances flavor and quality here.)

1 medium yellow onion, halved at the core and cut in even 1/8 inch slices

1 lb ground turkey or beef  (Natural is best; Foster Farms natural ground turkey is inexpensive; a prepared meat from a deli is even quicker.)

Salt and pepper  (Himalayan, pink, or Real Salt is critical for optimum health; an inexpensive fine grind Himalayan salt is available at Costco.)

1-1 1/2 lb fresh kale  (Organic is best.)

4 carrots, thinly sliced, at a diagonal

8-12 oz jar of prepared sauce

Avocado, sliced

  1. beginning stages of carmelization

    Heat 1/2 teaspoon of oil in a saute pan over medium heat.  Test for readiness by placing small piece of onion in hot oil; the temperature is right when it sizzles. Reduce heat to med/low, add onions, and carmelize (cook until dark brown): stir once every several minutes until color starts to change (see photo); then, stir every minute until dark brown (see photo below). Watch carefully, as you go to next steps.

  2. Spray carrots and kale with produce spray (a mixture of 97% distilled white vinegar and 3% hydrogen peroxide is a safe, cheap, and effective cleaning solution).  Let vegetables sit three minutes; rinse three times in a sink full of water.
  3. Cook meat in 2 teaspoons of oil, in a large frying pan, over medium temperature; salt and pepper heavily before cooking; place in a bowl when done.  Set aside pan for future use.  (If using a prepared meat, omit this step.)
  4. Chop the wet kale in a food processor, by using the straight edge attachment (this is the large, round disk that fits onto the provided white “stem”-place this tall, assembled cutting disk in the food processor, where you normally put the smaller blade-see above photo).  Be sure to pick out large pieces of stem before setting aside chopped kale.  Note: you may chop this by hand, by first cutting out stems, then cutting kale into small pieces, using a sharp knife.

  5. finished carmelized onions

    Scrape cleaned carrots with knife (this preserves the vitamins just under the skin); slice carrots thinly, at a diagonal; set aside.

  6. Heat 1 tablespoon of oil over medium heat in pan the meat was cooked in; add carrots when a small piece sizzles in hot oil; cook covered for 2-3 minutes, or until tender, stirring occasionally.
  7. Place another tablespoon of oil in pan; add 1/2 the kale to carrots and distribute the oils, stirring well. (Be sure to check for big pieces of stem.) Repeat these steps with remaining kale; cook covered for 10 minutes, or until kale is limp; stir occasionally.
  8. When onion is caramelized, add meat and blend well.  Mix in  a generous amount of your favorite prepared sauce; flavor should be strong, as it will lighten, with the addition of vegetables.  Heat thoroughly.
  9. Add hot meat mixture into vegetables, when kale is cooked.
  10. Serve topped with fresh avocado slices.

Sprouted Quinoa and Yam Salad

21st Century Foods, Carrot Recipes, Gluten-free Entrees, Health Tips, Healthy Innovations, History of Healthy Eating Habits, History of Quinoa, Quinoa Recipes, Salads, Sprouting Recipes, Sweet Potato Recipes, Tips on Sprouting Leave a comment

 

sprouted quinoa and yam salad

sprouted quinoa and yam salad

Sherry, my beloved friend from Montana, sent me this healthy recipe, which I improved on.  It literally sings in your mouth!

I learned about quinoa from a woman who healed terminal illnesses with food; she was on my sister’s prayer team many years ago.  People from all over the United States were going to Jeanette for her healing ministry with diet; thus, her culinary wisdom became a gold mine for my sister Maureen and me.  Many things that I now recommend originated with her.

We learned that sprouted quinoa was considered the number one power food on planet earth.  Eggs and quinoa are the only foods that have all the amino acids, thus making them a complete protein.

I was a vegetarian for six years in my twenties.  Back then, much of my knowledge for healthy eating came from the marvelous cookbook by Francis Moore Lappe, Diet for a Small Planet (New York: Ballantine Books, 1971).  These recipes utilized balanced combinations of plant foods and dairy; the combining of their differing amino acids complimented each other to make complete proteins.  For instance, its memorable Indian Pudding called for a balance of cornmeal, soy grits, milk, and eggs to form a strong protein; how I relished it hot, with rich vanilla ice cream melting around the edges, and I still do.

I was quite skilled in cooking this way in the 1970’s.  Just prior to moving to Tokyo in the fall of 1981, however, I began eating meat once again.  My father gently reproved me, for waiting until this move to do so, because beef was exorbitantly expensive in Japan, while being relatively cheap in America.  My thinking was that  I needed to be prepared for gracious Oriental hospitality.

Recently I made my friend Sherry’s simple recipe for quinoa and yam salad; nevertheless, I tweaked it.  Its food value is amplified by using what I learned from my sister’s prayer partner, the healer Jeanette.  Here I sprouted this ancient grain from Peru, which increases its food value dramatically.  Also I worked with the colors of the foods (color is real important); I incorporated red raspberries, purple sweet potato, and orange carrots.  Another important recommendation is the use of coconut or avocado oil, which is critical, as olive oil is a carcinogenic when heated to high temperatures.

This healthy salad is dynamite!  Make an abundance of it for leftovers.

To learn the differences between sweet potatoes and yams, go to African Nkyemire; for another great recipe using this tuber, go to Sweet Potato Pie, 2016/12/19.

Sprouted Quinoa and Yam Salad  Yields: 4 servings.  Total prep time 2 days (for sprouting quinoa)/  active prep time: 1 hr.

1 c quinoa, sprouted  (Sprouting directions are below; make 2 days ahead.)

1 tsp oil  (Coconut or avocado oil is best; olive oil is carcinogenic when heated to high temperatures.)

1 med yellow onion,  cut in even 1/8-inch slices

1 1/2 c yams, peeled and cut in 5/8-inch cubes  (Organic purple sweet potatoes are ideal; sweet potatoes and yams are just differing names for the same vegetable; they are interchangeable.)

2 med carrots, cut in 5/8-inch cubes

2 stalks celery, cut in 5/8-inch cubes

4 lg garlic cloves, chopped fine  (For easy preparation, may use 2 frozen garlic cubes from Trader Joe’s.)

2 tbsp freshly squeezed lemon juice

1 tbsp Bragg’s Amino Acids  (Available in any health store.)

1 tbsp real maple syrup

3/4 tsp dried cumin

Spinach or lettuce leaves

Fresh raspberries or dried cranberries, for garnish

Agave-roasted nuts  (See recipe in ‘Healthy Green Salads’, 2016/08/15.)

  1. Soak quinoa in ample water for 8 hours; drain well and let sit for 1-2 days, rinsing about every 8-12 hours.  The sprouting is complete when legs are at least 1/4 inch long.  (The sprouting may be done in a special sprouting jar, a bowl, or on a tray-if your choice is a tray, use parchment paper both under and on top of the grain.)  Note: this process brings the enzymes alive and increases food value dramatically.  For more details on sprouting see wikihow.com/Sprout-Quinoa
  2. For saving sprouted quinoa, place it in a sealed storage bag or jar, and refrigerate for up to 2 weeks.  Optional: if you are not ready to use the sprouts immediately, you may, with the use of clean parchment paper, spread them on a tray or large plate, to allow excess moisture to dry from sprouts (be sure not to rinse again before you start this drying process).  They should dry in about 12 hours; this aids in long-term storage.
  3. Heat oil in a large frying pan over med/low heat; add onion and caramelize, cook slowly until deep brown in color.  Stir every few minutes until onions begin sticking to bottom of pan and color just starts to turn; then, stir every minute, until dark brown.  For more detail on caramelizing onions, see Caramelized Onions and Carrots (2017/06/19).
  4. In the meantime, spray vegetables with an effective, safe solution (combine 97% distilled white vinegar and 3% hydrogen peroxide in a spray bottle); let sit for three minutes; rinse really well.  This kills parasites and cleanses inexpensively.
  5. Rather than peel carrots, scrape them with a sharp knife, to preserve vitamins just under the skin.  Peel yams.  Cut all vegetables into small, 5/8-inch cubes, set aside.
  6. Combine lemon juice, Braggs, maple syrup, and cumin in a large bowl; set aside.
  7. Add vegetables to hot caramelized onions; stir well to distribute oils.   Place 1/4 c water in with vegetables and cook covered, over medium heat,  for about 15 minutes, or until yams are tender, stirring occasionally.
  8. Blend fresh garlic into vegetable mixture; sauté only until you can smell the herb, about 20 seconds (if you are using frozen garlic, cook just until it thaws, stirring well).
  9. Place yam mixture and quinoa in bowl with salad dressing, mix well, chill several hours.
  10. Serve on a bed of lettuce or fresh spinach.
  11. Top with fruit and nuts.

Healthy Green Salads

21st Century Foods, Croutons, Healthy Innovations, Roasted Nuts, Salad Fixings, Salads Leave a comment
building a healthy salad

building a healthy salad

Strength-giving salads have been the mainstay of my evening meals for many years; they delight me. Recently I taught a class on how to maintain robust bodies by building wholesome salads.  This next series spells pleasure in hearty recipes for glorious greens and more.  Here I begin with the basic steps for creating these leafy dishes.

Healthy Salads

A variety of vibrant greens are good for the body. Spinach is high in iron, but too much of this raw vegetable is not wise.  So balance raw and cooked spinach.  A little vitamin C (tomatoes, citrus, pineapple, etc.) helps the absorption of the iron.

Beef or chicken can be added.  These meats are high in iron and protein.  Good quality eggs, beans, tuna, and cheese are also excellent protein sources.

Dried fruit (dates, cranberries, apricots, figs, raisins…organic is best) add a beautiful contrast of sweetness.  Avocados are dynamite!

Choose an assortment of fresh vegetables, such as carrots, celery, radishes, bell peppers, etc.  It’s important to use organic peppers, as this vegetable really absorb pesticides.   Organic carrots are really inexpensive.

Roasted agave nuts (see recipe below) and homemade croutons (see recipe below) add texture and protein.  Note: organic bread is a good protein source.

Nourishing homemade dressings save lots of money and explode with good flavor. (Recipes to follow in upcoming posts.)

Roasted Agave Nuts  Yields: 1 lb.  Total prep time: 50 min/  active prep time: 10 min/  baking time: 40 min.

  1. Buy 1 lb of an assortment of whole raw pecans, almonds, walnuts, and cashews in the bulk food section.  (Cashew pieces work well and are cheaper.)  I like to weigh out ¼ lb packages of each at the store.
  2. Preheat oven to 265 degrees.
  3. In a large bowl, pour 1/4 cup Organic Raw Blue Agave Sweetener.  (Available at a good price at Trader Joe’s.)  Blend in 3/4 tsp cayenne pepper (or to taste) and 2 tsp cinnamon.
  4. Add 1 lb of mixed raw nuts.  Stir well, until all the nuts are coated.
  5. Cover an 11 ½ x 17 ½ cookie sheet with a piece of parchment paper. Spray parchment really well with spray oil (Pam Coconut Spray Oil is best.)  This is essential, or nuts stick to the paper.
  6. Spread nuts evenly on oiled parchment.  Bake for 40 minutes.
  7. Remove from oven.  Sprinkle generously with salt WHILE HOT.  (Himalayan, pink, or Real Salt is critical for optimum health; an inexpensive fine grind Himalayan salt is available at Costco.)
  8. Nuts must be hot for salt to stick.  IF you forget to salt while hot, place them in hot oven again, until they are reheated.  Then salt and cool.  Break apart and store in sealed container at room temperature. Keeps well.

Homemade Croutons  Yields: 1/2 gallon-size storage bag.  Total prep time: about 1 1/4 hr/ active prep time: 15 min/  baking time: about 1 hr.  Note: dry bread out, for 8 hr ahead of time, on a cookie sheet.

  1. May use gluten-free, homemade bread, Dave’s Killer Bread, or Franz organic Great Seed. (I grind my own organic wheat berries for my bread, however, croutons from store-bought bread aren’t as hard as that made from my homemade bread.  I prefer Franz organic bread, which makes an excellent crouton high in nutrients and protein.)
  2. Make sure bread is stale.  May partially dry by leaving it exposed to the air for up to 8 hours.  You may store bread in a sealed plastic bag after drying, if you are not ready to bake immediately.  Don’t get bread super stale, or the butter won’t distribute evenly.  Expose slices for about 8 hours in the humid Northwest; adjust time for a drier climate.  Bread should be somewhat dried out, firm to the touch, but not hard.
  3. Preheat oven to 265 degrees.
  4. Cut bread in cubes.  Use 1/2 of 1 lb loaf of bread for one large cookie sheet.
  5. Melt 6 ounces of butter in a large frying pan.
  6. Add 3/4 tsp cayenne pepper, or to taste.  Stir in 1 tsp salt (Himalayan, pink, or Real Salt is best).  Mix seasoning well into melted butter.
  7. Add bread cubes.  Stir thoroughly, until bread is fairly evenly coated.
  8. Place bread cubes on an 11 ½ x 17 ½ inch cookie sheet, distributing evenly so heat can reach all.
  9. Bake for 45 minutes.  Check for dryness; if not crunchy, bake for 15 more minutes.  Repeat this last step until croutons are completely dried.
  10. Cool and store at room temperature in a sealed gallon-size storage bag. They keep indefinitely.

Tomato/Feta Chicken

21st Century Foods, Chicken Recipes, Cooking Garlic Properly, Diabetic Friendly Recipes, Entrees, Gluten-free Entrees, Healthy Innovations, Tomato Recipes 1 Comment
Tomato/feta chicken

tomato/feta chicken

An explosion of creativity occurred in my sister’s upscale kitchen this month: my siblings and I collaborated over one of my recipes during a trip home for my mother’s 93rd birthday.  Our three strong cooking minds worked together to perfect a dish I created years ago.

Nearly a decade has passed since I helped a friend every Monday, for she was bogged down in her professional responsibilities.  Aromatic ailments filled pots and pans, as I prepared her family’s nourishment for each upcoming week.

This particular friend had been to cooking school in Italy; her excellent input and feed-back sharpened my skills, while I was helping her family.  At her home, I created this recipe for tomato/feta chicken, which my siblings Maureen and Paul helped perfect recently.

One thing I learned from my friend was to add the garlic at the close of the sautéing process; she said this keeps it from burning.  I was adding it before this, as I was cooking the meat.  My friend’s ingenious tongue could taste the burnt garlic; thus, she suggested that I add it at the very end, which is how I had cooked with this herb since.

However, my siblings suggested that adding it early on allows for more flavor.  My brother explained the proper process: when you add garlic, while sautéing, cook only until you can smell it; then, immediately add the liquid for the sauce, to keep it from burning.

My sister employs an even more advanced method: she roasts lots of whole peeled cloves on a cookie sheet, in a preheated 300 degree oven, for at least an hour (or until golden brown). She stores this in the refrigerator, adding about three tablespoons per four-serving dish, while the dish is cooking-only cook briefly, however, if dish is dry.

After tasting our finished work, I am sold on cooking this herb longer, employing these safe ways.  The following recipe reflects this new directive; here the fresh garlic is cooked for a lengthy time in the wet tomatoes.

There was another point I learned from my siblings’ expertise.  Both urged me not to bother with washing pieces of cut meat; it is only necessary to clean the inside of the carcasses of fowl, where blood has collected.  This has made cooking easier for me.

This tomato/feta chicken recipe is exceptionally good; enjoy it!

Tomato/Feta Chicken  Yields: 4-6 servings.  Total prep time: 1 1/4 hr.

1 med/lg yellow onion, halved and cut in even 1/8″ slices

5 tsp oil  (Coconut or avocado oil is best, as olive oil is carcinogenic when heated to high temperatures.)

8 chicken tenderloins, thawed in water  (The frozen ones at Trader Joe’s are all natural and a good price.)

Salt and pepper to taste  (Himalayan, pink, or Real Salt is critical for optimum health; a fine grind Himalayan salt is available inexpensively at Costco.)

4 ripe tomatoes, chopped  (These must be ripe; organic is best.)

3/4 tsp dried oregano  (Organic is available at Trader’s; it is of excellent quality and very inexpensive.)

1 tsp dried basil

3-5 lg cloves of garlic, chopped fine  (2 cubes of frozen garlic from Trader’s is a much easier prep.)

1-16 oz package frozen broccoli florettes  (An inexpensive, organic variety is available at Trader’s.)

4 oz feta cheese  (This is best, when purchased in an 8-oz block, rather than the pre-crumbled version, which has been treated.)

Shaved or grated Parmesan cheese

Steamed brown rice (I prefer basmati brown rice)

  1. Take frozen broccoli out of freezer; it cooks better when partially thawed.  (Better yet, leave it in the refrigerator over night.)
  2. If chicken tenderloins are frozen, you may thaw them in warm water.  Pat dry with paper towel.

  3. caramelized onions

    In a large heavy-bottom frying pan, heat 1 tsp oil over med/low heat. Add onion and caramelize, cook slowly until dark brown.  Note: do not crowd onions in pan, or they will sweat and it takes longer to caramelize them.  Stir every few minutes for about the first 30 minutes; then, stir every minute afterwards, as onions begin to stick to pan and browning process accelerates; see photo. (For more details on caramelizing, see Caramelized Onions and Carrots-2017/06/19.)  Meanwhile go to next step.

  4. Chop tomatoes and garlic; set each aside separately.
  5. Heat remaining 1 1/2 tbsp oil in another large skillet.  Salt and pepper tenderloins generously; place chicken in hot oil, sautéing over medium heat quickly.  Cut tenderloins with spatula, as cooking, to check for doneness (should be slightly pink in center as they will cook more later).   As pieces are done, place in a bowl, saving juices in pan.  May add onions to this bowl, when they are done.
  6. Add tomatoes to hot pan in which you cooked the chicken; simmer over med/low heat for 10 minutes. Add dried herbs and garlic; cook down to a chunky sauce, about 20 minutes more.  Season with salt and pepper to taste.
  7. When onions, chicken, and tomatoes are cooked, may set all aside and finish recipe just before serving, if desired.
  8. When you are ready to serve, add thawed broccoli to pan of tomatoes and simmer over medium heat; cook until vegetables are tender and hot.
  9. Distribute chicken and onions in tomato sauce/broccoli; heat mixture.  Stir in feta, crumbling it with your fingers; adjust seasonings.  Cook briefly, so feta doesn’t completely melt.
  10. Serve over rice; top with shaved Parmesan cheese.