Tag Archives: 21st Century Foods

Ahi Tuna with Black Bean & Eggplant Dish

21st Century American Foods, 21st Century Foods, Ahi Tuna Recipes, Black Bean Recipes, Caramelizing Onions, Eggplant Recipes, Fish Recipes, Gluten-free Entrees, Healthy Innovations Leave a comment

When I require a firm fish for creating recipes, I prefer ahi tuna over halibut, as the later tends to be drier.  I discovered in Culinary Artistry, by Andrew Dornenburg and Karen Page, that the excellence of tuna steaks is enhanced by both eggplant and black beans; lemon and garlic also compliment ahi.  It took courage for me to experiment with blending all the above together in a dish needed for a special occasion, during which I honored the Lomilos from Uganda.  1

Cooking takes risks, as life does; nothing comes automatically.  A patient, pressing-in is required to foster creative mastery.

I learned an important lesson in my early thirties when I moved to Portland, for then I was struggling to overcome an addiction to alcohol.  In the process of sobering up, I was taught to trust in the history of old-timers in areas that I didn’t yet have enough victory of my own.  As a result, I listened carefully to my elders’ testimonies, holding fast to their professed truths.  The pay-off was great, for I haven’t had a drink since 02/06/86.

In like manner, I have reached out to experts in the culinary field over the years; thus, amplifying my own inherent strengths.  The outcome is an acquired proficiency in successfully combining foods, as exemplified here.

I see parallels between skills gained in cooking and those procured in living.  Continuing with these teachings in my blog holds promise that ability, in both these areas, will be attained.

I can’t stress enough that patience and trust are essential elements, as we walk in the light each of us has, taking baby steps of courage to rise to our next level.

True to form, I sought help from experts in writing this recipe and its history.  For instance, I needed to know more about not overcooking tuna.  Harold McGee teaches about the meat-red-color of certain tunas in On Food and Cooking; it is caused by the oxygen-storing pigment myoglobin, which is needed for this fish’s nonstop, high-velocity life.  This deep red color is lost, if this fish is not frozen well below minus 22 degrees F, which helps explain the brownish color of some frozen tunas.  When cooked, it looses this blood red color at about the same temperature that beef does, between 140-160 degrees F.  2

It is best to under cook this food, or dryness will result.  If you like your meat rare, you will probably also like rare tuna; thus, be careful to check for color during its preparation.

Let’s humbly learn from the masters, purposing to keep all seeds of knowledge protected in fertile soil.

Eat hearty, this is a delicious fish!

  1. Andrew Dorenburg and Karen Page, Culinary Artistry (Hoboken, N.J.: John Wiley & Sons, Inc., 1996), pp. 187, 273.
  2. Harold McGee, On Food and Cooking (New York: Scribner, 1984, 2004), p. 194.

finished black beans and eggplant

Ahi Tuna with Black Beans and Eggplant Dish  Yields: 4 servings.  Total active prep time: 1 1/4 hr.

6 tbsp oil  (Avocado oil is best, coconut oil will do; olive oil produces carcinogens when heated to high temperatures.)

1 med yellow onion, halved and cut in 1/8 inch slices

1 lb eggplant

1/4 c water

3 tbsp lemon juice, fresh squeezed  (2 small lemons needed.)

4 tsp salt, or to taste  (Himalayan, pink, or Real Salt is critical for optimum health; a fine grind Himalayan salt is available at Costco for $4.95 for 5 lbs.)

2 tsp fresh ground pepper, or to taste

5 lg cloves of garlic, minced  (3 frozen cubes of garlic from Trader Joe’s makes preparation easier.)

1-15 oz can of black beans  (Organic is best; Simple Truth brand at our local Fred Meyer’s is very economical.)

2 tsp crushed dried red pepper

2 tsp garlic powder

2 tsp dried ginger

2 tsp dried oregano  (Organic is available for $1.99 at Trader’s!)

4 ahi tuna steaks, or about 1 1/3 lb

1 tsp sesame oil

  1. fond on bottom of pan of eggplant

    For caramelizing onions, halve onion and cut into even 1/8″ slices.  Heat 1/2 tsp oil in a large sauté pan over medium heat; place a small piece of onion in oil; when it sizzles, add rest of onion and turn heat down to med/low (do not crowd your pan with too many onions, or they will steam, producing water, and it will take longer to cook them). Cook, stirring about every two minutes, until color begins to change.  At this point, stir every minute, until dark brown in color.  Onions should cook long enough to stick to the pan, in order to brown, but not be left so long that they burn; you may have to lower temperature and add a little more oil.  When cooking is complete, deglaze pan with a little water, stock, wine, or vinegar.  Meanwhile go to next step.

  2. Cut eggplant in small 1″ cubes, set aside.
  3. Roll lemons on counter, pressing down hard with your hand to loosen juices.  Juice lemon and set aside 3 tbsp.
  4. If using fresh garlic, mince now.
  5. In another large pan, heat 1 1/2 tbsp oil in pan; place piece of eggplant in oil; when it sizzles, add rest of eggplant.  Cook until soft, stirring frequently; then, add 1/4 cup of water and deglaze pan (scrape bottom with a wooden or heat resistance plastic spatula to loosen cooked on fond, see photo).  Cook until water is evaporated; this vegetable will be rather mushy.
  6. Stir in onions, lemon juice, and garlic; salt and pepper to taste.  If garlic is fresh, cook only until you can smell it; see Tomato/Feta Chicken-2016/07/25-for tips on cooking with garlic.  If using the frozen cubes, cook just until melted and blended in well.
  7. Gently stir in the can of black beans, which has been drained; do not over-stir, as this breaks down beans.  Adjust seasonings.  May set aside to finish just before serving.  If serving immediately, proceed to step 8, in which case turn down heat to med/low under eggplant (see photo at top of recipe for finished product).
  8. If finishing later, began this step 15 minutes before serving time, otherwise proceed now.  Blend together 4 tsp salt, 2 tsp fresh ground pepper, dried red pepper, garlic powder, ginger, and oregano; rub seasoning into tuna steaks.  (If bean mixture is cold, begin reheating it for 8-10 minutes over medium heat before sautéing tuna, stirring occasionally.)
  9. Melt 4 tbsp oil and 1 tsp sesame oil in a large sauté pan over med/high heat (this must be a heavy-bottom pan).  When oil is sizzling hot, sear steaks 2 minutes per side for med/rare, give or take 1/2 minute for rare or medium.  The time may need adjusting as thickness of steaks varies; you can check the color of tuna, by piercing thickest part of fish with a sharp knife to check for doneness (it should be somewhat red for med/rare).  The color will also show on the sides of the steak.  Do not overcook tuna.
  10. Serve with caramelized onions and carrots (next week’s post).  Enjoy!

Onion Bread

21st Century Foods, Bread Recipes, Healthy Innovations Leave a comment

the grinding of flour, with an attachment for a Kitchen Aid mixer

Bread is proverbially known as the staff of life.  Indeed, my onion bread promotes vitality in body and soul; how it nourishes.

Words, as well as bread, establish the life force in each of us.  As my blog unfolds each week, I passionately look up even the simplest definitions; thus, I am able to best express my vision to you.

I see maxims, succinct formulations of principles or rules of conduct, in cooking which subsequently transfer over to our everyday existence.  My specific choice of terms defining food preparation displays concise truth that releases liberty to our total person.

Each written expression must have the precise force to propel that which is being born in my thoughts.  My broad scope for this website is to set captives free from all hindrances to receiving healthy nutriments.  My salutary insights first change our natural physiques; then, invigorate our minds; last, heal our emotions and spirits.

It has been spoken that the word of God is the bread of life.  We find freedom with it, as it produces needed change, which sheds light on the hidden fractures in our being.  May you be rejuvenated in God’s word, my life-sustaining English meanings, and this good onion loaf.

To gain this we must rise to action by taking courage; one must purpose to step into the unknown.  Read on, to grasp how the fundamentals of bread baking transfer to indefatigable living.

Let’s start with the practical first: may I encourage us to take a leap of faith by nimbly making bread with a food processor?  Blessings follow immediately with the remarkable ease which replaces this otherwise messy/time-consuming work.  Quickly we master making homemade bread using my simple, detailed directions; these comprehensive steps will circumvent all mistakes.  Let us allow ourselves the luxury of a little practice, which guarantees ultimate perfection.

There will always be new horizons, with greater challenges to overcome, as we walk through life.  Our proper attitude about this allows us to approach necessary growth with unspeakable joy and confidence.  It is critical, however, to learn the power of patience-needed in times of trouble-and equally important, the calm endurance required, while quietly waiting for our promised good.

Faith is critical in learning this great process of baking bread, as well as achieving tireless living; take my pledge that simple, better bread is fool-proof, if you honor my comfortable instructions.  Likewise effortless patterns of existence are more readily obtainable, as we draw upon the maxims found between cooking and living.  We dare to reach out for superlatives.

Now for the final stretch: when the time is right, invest in a wheat grinder for optimum health-giving bread, with a long shelf life.  Grinding our own wheat is a quick, one-step process: merely place the mixing bowl under the wheat grinding attachment on a Kitchen Aid, turn the machine on, and  the purest of flours is produced minutes later. (See top photo.)  If you don’t have a Kitchen Aid, it is possible to buy less expensive appliances that grind grains.  Trust, you won’t be sorry that you made this investment!

easy mincing of onion

Onion Bread Yields: 1 loaf.  Total prep time: 3 1/4 hr/  active prep time: 45 min/  inactive prep time: 2 hr/  baking time: 30 min.  Note: these steps are detailed, making this process easy to learn.  Also see Cocoa Bread (2016/05/30), Rosemary Bread (2017/10/16), and “Cuban” Holiday Rolls (2017/11/20).

1 1/4-1 1/2 c tepid water, 105 to 115 degrees

1  individual packet of yeast  (May use 3 tsp of Red Star Active Dry Yeast from an inexpensive 2-lb package, available at Costco, which may be frozen in a sealed container for long-term use.)

2 tbsp plus 1/4 tsp sugar

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

3 c whole wheat flour  (Optional: grind 2 2/3 c organic hard red spring wheat berries to make the total 4 c of flour.)

1 1/4 tsp salt  (Himalayan, pink, or Real Salt is important for optimum health; a fine grind Himalayan salt is available at Costco for $4.95/5 lbs.)

1 c yellow onion, minced  (1 med/large yellow onion needed, refer to step 3 and above photo for easy mincing.)

4 tbsp dried chopped onion  (Available in bulk and in jars in the spice section; save all jars and refill yearly with fresh, inexpensive bulk spices-place adhesive tape, with date of purchase on each jar.)

1-13-gallon plastic bag

3-4 tbsp oil  (Any kind will do for oiling the bag.)

Spray oil  (Coconut spray oil is best; PAM is available at most stores; our local Winco brand, however, is far cheaper.)

  1. If grinding your own flour, begin to do so now (see top photo).
  2. Place 1/4 c lukewarm water in a small bowl; stir in yeast and 1/4 tsp sugar.  Let rest in a warm place for about 10 min, or until it becomes creamy, foams, and is nearly doubled in size.  (When using yeast directly from the freezer, it will take a little longer to proof.)
  3. Meantime mince the onion the easy way (see photo).  Peel it, leaving the root on; next, score this by cutting slices close together across the top one way, going three quarters of the way down into the onion; then, turn it and cut slices the opposite direction.  When onion is prepared thus, shave the minced pieces off the end with a sharp knife.  Measure and set aside chopped onion; save leftovers for other cooking.
  4. In an 11-cup (or larger) food processor blend well: flour, 2 tbsp sugar, salt, minced fresh onion, and dried onion.
  5. When yeast mixture is doubled, add it and 1 1/4 c of water to flour mixture in food processor (only 1 c will be needed for fresh-ground flour, which has a coarser grind, not absorbing water as readily).
  6. Knead for 35 seconds; let cool by resting for 4 minutes; be aware that processing heats dough, which kills the yeast, if cooling is not allowed.
  7. After dough has cooled, knead again for 35 seconds; let rest for 4 minutes; take out and knead by hand for 5 minutes.  As you start kneading, it will feel somewhat moist to the touch-a lot of moisture is absorbed with kneading by hand.  (This is especially true when you grind your own flour.)  Refer to next step.
  8. Lightly flour hands and counter top IF needed, while kneading dough.  (When it sticks to hands, it helps to regularly wash and dry them.)  Dough should be firm, not sticky, and rather smooth, with the exception of the onion bumps, when finished.  Though highly unlikely, if dough becomes too stiff to knead easily, place back in food processor, kneading in 1 tbsp of water. Repeat if necessary, until severe stiffness is gone, it is flexible, and kneading by hand is facile, carefully resting dough so as not to overheat.  Again, dough will be firm, not sticky, elastic, and smooth to the touch (minus the onion bumps) when kneading is complete.
  9. Place in a 13-gallon plastic bag, in which you have evenly distributed 3-4 tbsp of oil.  Let rise in a warm place for 50-60 minutes, or until doubled.  (Only with freshly ground flour, will dough need to be punched down at this point and be allowed to rise for an additional 30 minutes.)
  10. Punch dough down, form it into a loaf, place in a bread pan sprayed with oil.  Also spray a piece of plastic wrap with oil; drape this loosely in and around the loaf.  Let rise for 50-60 minutes, or until doubled.
  11. 30 minutes into this last proofing time, be sure to preheat the oven to 400 degrees; this insures oven is ready when dough has risen.
  12. Remove plastic wrap when loaf is doubled; bake 27-30 minutes, or until it sounds hallow when tapped on bottom with fingers.  (Temperatures vary slightly from oven to oven-my oven takes 27 minutes.)
  13. Cool thoroughly on rack.  This keeps well in refrigerator, when wrapped in paper towel and sealed in a storage bag.  This process becomes extremely easy and quick with practice!  Enjoy.

Apple Pancake

21st Century Foods, Breakfast Foods, Coconut Sugar Recipes, Egg Dishes Leave a comment
baked apple pancake

baked apple pancake

This exceptional souffle is a great entrée or breakfast meal for special occasions; beyond words, it pleases the sweet tooth of the child in each of us.  The directions are easy to follow; yet the outcome is a work of art, a display of love.

Our prized pancake weds together flavors, that strengthen and embellish each other.  Andrew Dornenburg and Karen Page inspired me with their helpful contribution concerning the enhancement of foods, one with another.  For instance, they list “food matches made in heaven” in Culinary Artistry.  This comprehensive list, with its apt name, includes superb parings for apples; my favorites are: bacon, cheese, currants, maple syrup, oatmeal, nuts, raisins, rosemary, sausages, sour cream, and yogurt.  1

Among Dornenburg and Page’s classic poetic unions for apples are: brown sugar, caramel, cinnamon, cream, custard, and vanilla.  Indeed, this dish is a testimony of the symphonic joining of these outstanding ingredients, for here they are baked together as one glorious whole.  2

This book teaches beautiful truths about how foods work in harmony, by employing either specific techniques or adding various ingredients.  Our authors write: “One flavor can overwhelm another, while in smaller quantity, as an accent, the same flavor has the power to bring out the other.”  We supplement sweetness with a pinch of salt when making fudge, while a touch of sugar is required to complete tart balsamic vinaigrette (see balsamic vinaigrette, 2016/08/22).  Such small additions intensify the main ingredient, giving relative prominence to it.  Too much of them, however, will destroy the finished food.  3

This principle of the harmonic blending of foods made me think of my acting days in community theatre, where I learned not to upstage my fellow actor, or steal away from his critical moment.  This truth transcends acting, however, for we all need to uphold each other’s performances daily, by downplaying our own.

Much like salt used in cooking, we can augment each other tastefully in our relationships-whether this be in holy matrimony or God-given friendships; thus, we grow together.  Let us regard our loved ones carefully by being salt and light to them.  Begin practicing this principle, by entertaining someone sumptuously this Valentine’s Day, with this triumphant apple pancake.

  1. Andrew Dornenburg and Karen Page, Culinary Artistry (Hoboken, N.J.: John Wiley & Sons, Inc., 1996), p. 88.
  2. Ibid.
  3. Ibid., p. 47.
prepping ingredients for apple pancake

ingredients for apple pancake

Apple Pancake  Yields: 2-3 servings.  Total prep time: 1 hr & 10 min/  active prep time: 20 min/  baking time: 50 min.

Note: this is especially good served with Aidell’s natural, spicy-mango-with-jalapeno sausages, thus giving a beautiful hot, spicy contrast.  You may choose to double the recipe, providing you have 2 10-inch Pyrex pie plates, as cold left-overs are great with vanilla ice cream!)

10″ Pyrex pie plate

5 tbsp of butter

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

1/2 c unbleached white flour  (Bob’s Red Mill organic is my favorite; note you may choose to omit the whole wheat flour and use all unbleached white.)

1/2 tsp salt

5 lg eggs, beaten

1 c milk  (May use alternative milks, such as almond or hazelnut.)

1/2 tsp pure vanilla extract  (I use a high quality and terribly inexpensive Mexican vanilla, which I get through friends traveling to Mexico.)

1/2 c brown sugar  (Organic is best; may be found at Trader Joe’s and at times Costco.  May substitute 1 c healthier coconut sugar in place of 1/2 c brown and 1/2 c white sugars; for benefits of coconut sugar, see Zucchini Bread, 2017/07/24.)

1/2 c granulated sugar  (Organic is available in a 2-lb package at Trader’s, or in a more economical 10-lb bag at Costco.)

2 tbsp cinnamon   (A superb, organic Korintje cinnamon is available in bulk at our local Fred Meyer’s.)

2 granny smith apples, peeled, cored, and sliced very thin

 

  1. Preheat oven to 400 degrees.
  2. Grind flour, if you are using fresh-ground.
  3. Place butter in a 10-inch Pyrex pie plate.  Melt butter in oven.
  4. In a med/large bowl, mix together flour and salt; blend in eggs and milk; stir in vanilla.  Set aside.
  5. When butter is melted, pour batter in pie plate.  Place in oven and bake for 20-25 minutes, or until edges are puffed up and golden brown.
  6. Meanwhile prepare apples.  First, blend sugars and cinnamon in a med/large bowl; then, cut and add apple slices.  Mix well; sugars will get wet (see photo above).  Set aside.
  7. When pancake is puffed up after 20-25 minutes, quickly remove from oven and distribute apple mixture evenly in the hollow made by the edges.
  8. Return to oven as fast as possible and bake another 20-25 minutes, or until pancake is deep brown (see top photo).
  9. Serve immediately.  This is a heaven-sent treat!

Gingered Bok Choy with Ground Turkey

21st Century Foods, Entrees, Gluten-free Entrees, Healthy Innovations, History of My Culinary Inheritance, Turkey Recipes, Vegetables 2 Comments
gingered bok choy with ground turkey

gingered bok choy with ground turkey

Today’s recipe, with its Chinese flair, is easy to follow, though it takes some patient chopping of vegetables. (The process of this preparation flows, especially after the first time you make it.)  My dish is low in carbohydrates, vitamin-proficient, and has an inexpensive, high-quality protein. Abundant health and pleasure result!

The inspiration for it grew in me.  Recently I was influenced by Chef Susanna Foo. She Americanized her Chinese cuisine by substituting our everyday ingredients, for their Oriental counterparts, which were challenging to get in the 1990’s.  Foo discovered that these simple adjustments actually enhanced her cooking; thus I chose apple cider instead of rice vinegar and, for heat, jalapeno instead of Szechuan peppers.  1

My palette was also crying for orange juice in the mix.  I added to these surprises typical Chinese ingredients: ginger, garlic, soy sauce, sesame oil, coriander, and bok choy, which is a Chinese cabbage from Brassica rapa-the same species that gave us the turnip.  Note: the spice coriander is common to Chinese, Indian and Mexican cooking; its fresh leaves are known as cilantro-see Munazalla, 2018/03/12.  The glorious blending of these foods thrilled me!

My whole family acquired the cooking gene, a rich inheritance received from our parents. However the grander bequest was that of their love: Mom and Dad cherished one another in a steadfast, unspeakable way.  This security has always belonged to our entire family.  It has never weakened, no matter what, for even death has not separated my parents.

My father went to heaven on November 16, 2006, but I contend that my mother enjoys his presence even more now.  At 93, she sits in Buzzy-baby’s chair and eats ice cream with him.  She joyfully informs me, when I call, that he is letting her finish his share too, as he always did while he was alive.

My parents each possessed individual attributes that allowed for their earnest commitment: my father had a beautiful heart and my mother unshakable faith. Over the years, I have declared that my greatest heritage of all comprises of these two qualities.  These endowments, along with the cooking gene, set the stage for all I get to do in this world.  They have formed me, for I am a food historian in love with my God.

This legacy of devotion and faith is more precious than gold.  My inherited strong heart, powerful faith, and ability to cook, all three, propel me into this marvelous, God-given destiny.  Give me pots, pans, and ingredients and heaven-sent food results.  My meals excite all your senses.

Now I encourage you: look to your life; discover your unique inheritance (your intrinsic gifts); go forward with them.  Indeed your birthright was ordained before time began.  In the meantime try my recipe!

  1. Andrew Dornenburg and Karen Page, Culinary Artistry (Hoboken, N.J.: John Wiley & Sons, Inc., 1996), p. 211.
assembly of gingered bok choy

assembly of gingered bok choy with sauce

Gingered Bok Choy with Ground Turkey  Yields: 5-6 servings.  Total active prep time: 1 1/4 hour.

7 tsp oil  (Coconut or avocado oil is best for sauteing; olive oil produces carcinogens at high temperatures.)

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

2 carrots  (Organic carrots are very inexpensive; find them in 1 lb packages at Trader Joe’s.)

2 stalks of celery

l lg red bell pepper  (It is important to use organic bell peppers, as this vegetable really absorbs pesticides.)

1 lb bok choy  (Organic bok choy comes in smaller heads; weigh before purchasing.)

1 lb ground turkey  (Natural is important; Foster Farms is reasonably priced and good.)

4 tbsp fresh ginger, peeled and chopped fine

1 lg jalapeno pepper, minced small  (May use more for a hotter dish.)

5 large cloves fresh garlic, or 3 cubes frozen garlic  (Frozen garlic is available at Trader Joe’s, it provides ease in cooking, especially excellent for this recipe.)

1/3  c organic tamari  (May substitute soy sauce, but not as healthy or flavorful; tamari is available in the health section at Fred Meyer’s, or at other national chains such as Whole Foods.)

1/3 c apple cider vinegar  (Raw is the best; inexpensive at Trader’s.)

1/3 c orange juice  (May squeeze your own, or use orange juice that is not from concentrate, such as Florida’s Natural or Tropicana’s.)

1/4 c water

1 tbsp sesame oil  (This is found at a good price at Trader’s.)

1/2 tsp ground coriander

1/4 cup corn starch, dissolved in 1/4 cup cold water

Steamed rice  (I personally prefer brown basmati.)

  1. Heat 1/2 tsp of oil in an large saute pan over medium heat.  Add a small piece of onion; when it sizzles, oil is ready.  Add remaining onions and caramelize, by stirring every several minutes, until color starts to form; then, stir every minutes, until dark brown.
  2. Meanwhile cook turkey in a extra large frying pan.  Place in a bowl.
  3. Clean all vegetables, except ginger, with an inexpensive effective spray (a mixture of  97% distilled white vinegar and 3% hydrogen peroxide); let sit for 3 minutes and rinse extra well.  Set aside.  While waiting for vegetables, start cooking rice.
  4. Peel and mince ginger in very small pieces, set aside.
  5. Chop garlic fine, if using fresh, set aside.  (Frozen garlic from Trader’s works better with this recipe.)
  6. When onions are caramelized, add cooked meat to them, and turn off heat.  Note: you will reuse this extra-large pan for cooking the vegetables.
  7. Dissolve corn starch in 1/4 cup cold water, set aside.  Next slowly heat garlic, tamari, vinegar, orange juice, water, sesame oil, and coriander in a small saucepan over med/low heat.  It will take about 15 minutes for light bubbles to rise in liquid.  Meanwhile go to next step.
  8. Prepare carrots by scraping with a knife and thinly slicing at a diagonal. (Scraping, rather than peeling, preserves vitamins just under the skin.)  Cut celery in 3/4″-wide diagonal pieces.  Place carrots and celery in a bowl, set aside.
  9. Chop pepper in 3/4″ x 2 1/2″-wide strips.  Place in another bowl with bok choy, which is chopped in strips the same size as the pepper, including greens.  Set all aside.
  10. Heat remaining 1 1/2 tbsp oil in the extra-large pan.  Place a small piece of carrot in oil, wait for it to sizzle.  Also turn heat on to med/low under pan of meat/onions.
  11. Add carrots, celery, and ginger to hot oil.  Stir well to coat vegetables with oil.  Cook 3 min, stirring occasionally.  Add bok choy and pepper strips, mix well with carrots.  Cook for about 7 minutes, or until vegetables are done, but still crisp.  Be sure to stir frequently.
  12. The liquid sauce should be forming light bubbles by now; add the cornstarch, which is thoroughly dissolved in water; beat constantly with a wire whisk.  It thickens quickly.  Remove from heat when thick and clear. (This takes only about 15 seconds.)  Set aside
  13. Mix together: hot meat, finished vegetables, and sauce.  Serve immediately with steamed rice.  This pleases the palate!

Sauteed Squash with Curried Yogurt Sauce

21st Century Foods, Gluten-free Entrees, Healthy Innovations, History of Squash, Vegetables Leave a comment
sauteed squash with curried yogurt sauce

sautéed squash with curried yogurt sauce

This history-which follows-came to me, when a beloved friend asked me to concoct this recipe for sautéed squash; she fell in love with its original at an excellent restaurant, while traveling.  Goldie longed to enjoy repeats of this masterpiece, without having to leave the Portland area; thus, she trusted my expertise to supply her this powerfully good recipe-thanks to another chef’s inspiration!

This whole process made me aware that we need each other’s expertise; thus, we lend our strengths to one another in order to break through circumstances-both in the kitchen and life. This exceptional combination started in the mind of an adept chef, but I built on it using my own approach.  In turn, I encourage you to take it to your worlds, by innovating yet further.

None of us wants to miss playing out our foreordained part!  I loved acting in community theatre in days past.  Here I learned that there are no small actors, just small parts.   The eye can’t say to the nose I have no part in you, or where would the sense of smell be in the body.  In this manner, we can’t fulfill our destinies without each other’s help, while always remembering that every “body part” is critical.  We don’t want to forfeit, even by default, any of our precious chances to give or receive support.  This way we discover our life-purposes.

James Trager has been all that for me in my writings.  With a mind like mine for detail, he offers a feast of food history information in The Food Chronology.  His work equips me with an abundance of needed facts, to effect my God-given calling.

For instance he has four entries on squash.  The first dates back to 1527, when conquistadors returned to Spain with facts about New World foods.  They reported that the Aztecs consumed squash and beans among numerous other delicacies, such as: white worms, eggs of water bugs, and domesticated guinea pigs.  These tamed animals were eaten with the skin on-the hair being removed as with a suckling pig.  (Note: while studying food in 1985, I was offered guinea pig in Peru, one of the lands the conquistadors conquered in the 16th century.)  1

Next, Trager takes us to Virginia in 1588.  Then English mathematician Thomas Hariot wrote that these Virginia fields were planted Indian-style with squash, maize, beans, and melons.  However he noted they yielded five times more than the same acre in England.  2

I take this chance to build on Trager’s house: this New World area, nearly two centuries before the forming of America, was called Virginia, a word from the Latin virgo (stem virgin).  The land was named after Queen Elizabeth I, who was queen of England and Ireland (1558-1603).  She was known as “the virgin queen”; thus, this virgin land became Virginia.

Finally, our illustrious historian Trager details the early public appearances of spaghetti and calabaza squash in the United States.  The first, resembling spaghetti, was introduced in 1962 by a specialty produce company in Los Angeles.  3  Then, when Miami’s Grand Bay Hotel opened in 1982, Jamaican-born Chef Katsuo Sugiura had a loin of lamb among his specialties.  He smoked this over oolong tea and hickory chips; Sugiura served it with calabaza squash, grilled Portobello mushrooms, and yuca.  4

I love to share the bread of life through my recipes and words.  As you can see, my act of creating is so dependent on the works of others.  Now may you expand this, my fire, in your lives-both inside and outside your kitchens.

  1. James Trager, The Food Chronology (New York: Henry Holt and Co., 1995), p. 88.
  2. Ibid., p. 104.
  3. Ibid., p. 569.
  4. Ibid., p. 660.
preparing squash

preparing squash

Sautéed Squash with Curried Yogurt Sauce Yields: 3-4 servings.  Total prep time: 3/4 hr.

3 tbsp butter

2 tsp fresh ginger, peeled and chopped fine  (I have also substituted 1/4 tsp dried ginger, but fresh is better.)

1/2 large apple, peeled and chopped in very small pieces  (I prefer granny smith apples here, but not necessary.)

1/4 tsp curry powder

2 tsp honey

1/2 cup plain yogurt  (Nancy’s Plain with Honey is good; Stoneyfield organic plain Greek yogurt is even better.)

1/4 tsp salt, or to taste  (Real Salt is important; available in health section of local supermarket.)

1 lb butternut squash, peeled and sliced in 1/4″-wide strips

Roasted almond slices for garnish, optional  (May roast nuts ahead of time at 350 degrees for 10 minutes.)

  1. Put a serving platter in a warm oven.
  2. Melt 1/2 tbsp of butter in a small saucepan over medium heat.  Add ginger, apple, curry powder, and honey; sauté until fruit is soft; stir frequently. Remove from heat, add yogurt immediately, season to taste with salt.  Set aside.
  3. Meanwhile peel squash with a sharp knife.  Remove any seeds.  Place flat side of halved squash on counter and cut in 1/4″-wide slices; cut these slices into equal sized strips.  (See above photo.)
  4. In large frying pan, heat 1 1/2 tbsp of butter over med/low heat, until a small piece of squash, which is placed in it, sizzles.  Sauté as many strips in hot butter as will fit in pan; cook for about 4 min per side, or until soft and golden brown. Remove cooked pieces to warm platter and keep in oven.  When this batch is finished, add another 1/2 tbsp of butter to pan and repeat this step, until all the squash is done.
  5. Pour yogurt sauce on hot squash, garnish with optional almond slices, and serve.  Be prepared for joy unspeakable!

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!