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Fat-filled Vegetables/GAPS Gravy

I started this post yesterday, but didn’t have time to finish it. I wanted to share how I’ve been eating my vegetbales lately and trying to get more fat in my diet. Then when I was making dinner last night I thought…I guess this will work for more than just vegetables. This is kind of a recipe for gravy…that does not contain grains! I used it for our leftover turkey…yum! It was an accidental recipe…just happened to try something last week since I was trying to increase my fat and vegetable intake. I figured I’d make vegetables in broth and have kind of a soup. I let my veggies cook longer than usual because I was busy with the kids. I returned to the pan pleasantly surprised. I ended up with something very delicious and nutritious. Love it when that happens. Here’s the rest of the post I started yesterday…
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This isn’t much of a recipe, but I wanted to share a method I’ve been using lately to easily get lots of healthy fat, broth and well cooked veggies in my diet…without feeling like I’m floating away from drinking tons of broth, etc. I add a couple Tbsp. of lard, butter, coconut oil to a pan (anywhere from 2 – 6 Tbsp. total). And some homemade stock or broth. I also add some frozen (could be fresh too) vegetables and seasoning. I let it simmer for a while until the vegggies absorb some of the liquid and it reduces until it’s almost like a gravy. So flavorful! And so nutritious.
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You can use this method without the veggies as well and just let the sauce reduce then serve it over anything you like or even stir it into soup. Adjust quantities for more people.

This stems from some information I read on the GAPS site. Dr. CMB says that to get rid of constipation you need to activate the parasympathetic nervous system. To do this “we need more animal fat with meals, and we need to change the ratio of vegetables to meats in our meals (less muscle meats and more vegetables with gelatinous meats.” So I am working on it. But then I also read that ” many cases of persistent constipation are due to poor bile production. When there is not enough bile, the fats in the food do not digest well; instead they react with salts and form soap in the gut, causing constipation.” So I have to find the right balance. To help with the bile production Dr. CMB suggests you “introduce freshly pressed juices earlier in the diet, from stage 2: start from carrot juice first thing in the morning and take your cod liver oil at the same time. The juice will stimulate bile production.”

It’s all about experimenting and learning what works for your body and finding the right balance. I’m still working on it. I think I need to add some foods to increase my bile production so I can handle fats better. But at least I have a great recipe for a healthy, safe gravy now. This is also great for kids if you have a hard time getting them to drink broth. The broth gets super concentrated…but it’s still there.

This post is linked to Fat Tuesday at Real Food Forager.

Fattened Veggies/GAPS Gravy
1 serving

2-6 Tbsp. fat of choice (I like to use a combo of butter, lard and coconut oil)
1/2 – 3/4 cup broth or stock
1 cup favorite frozen or fresh veggies
seasoning (I use sea salt and garlic powder)

Combine all ingredients in a small pan. Simmer for about 20 minutes, or until all the liquid reduces to a gravy.

Everything Salmon (grain free, dairy free, egg free, nut free, GAPS-legal)

On Rachael Ray recently I saw her make a recipe called everything salmon. It’s a play on an everything bagel…same flavors, different medium. It sounded good, so I made it for dinner last night. It was super simple. And Justin and I both really liked it. Rebecca wouldn’t eat it…”it’s too spicy!” For her spice means any strong flavor. I didn’t have the ingredients for the sauce, so I made my own. Basically a sour cream and onion sauce (the “cream cheese” component). I think it paired really well with the salmon. Plus I got to eat lots of yummy, healthy raw sour cream with my dinner. Definitely a very healthy dish with fatty fish and cultured raw dairy. A keeper. The measurements are in Racheal Ray terms (“palmful”). Just season to your taste.

This post is linked to Fat Tuesday at Real Food Forager.

Everything Salmon

A palmful dehydrated onion

A palmful poppy seed
A palmful sesame seeds
A palmful garlic flakes
Sea salt and pepper
1 Tbsp. EVOO (I used lard and butter)
2 salmon fillets
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3 scallions
1/2 cup low-fat sour cream or low-fat Greek yogurt
(I used raw sour cream and salt, garlic powder and dried minced onion)

Sprinkle salmon fillets with onion, poppy seeds, sesame seeds, garlic flakes, salt and pepper. In a small skillet, heat EVOO, one turn of the pan. Place salmon skin-side down and cook for about 2-3 minutes. Flip and finish cooking another 2-3 minutes, until cooked to your desired doneness.

While salmon is cooking, mix sour cream with scallions in a small bowl.

Stuffed Squash (egg free, dairy free, grain free, GAPS-legal)

Last night for dinner I made stuffed squash. This isn’t totally a new recipe. I made stuffed squash before (and it was awesome!). But I made a grain free version yesterday. So I figured I’d do a new post for it. Same concept, though. Just bake the squash and stuff it with what you like, really. I made ours very filling with lentils, cut up green beans, peas, homemade chicken sausage and bacon. And I topped Justin’s with parmesan cheese. I love that these are a whole meal in one (although I did serve other stuff with them). They do take a bit of work to prep all of the components before assembling. But it’s worth the effort 🙂  I did not add any nuts this time, but pine nuts, pistachios or some other chopped nuts add a nice crunch to it.

This post is linked to Grain Free Real Food Linky Carnival at Real Food Forager.

Stuffed Squash

1 small squash of choice (Buttercup works well)
3 slices bacon, cooked
1/3 cup cooked sausage
1/2 cup cooked lentils
cooked, chopped veggies (I just used some leftovers we had in the fridge. If you are using fresh you can saute them first. Peppers, onions, carrots, mushrooms and celery would all be good).
Seasoning to taste (I used sea salt and garlic powder)
cheese (optional…you can mix it into the fill and/or grate it on top)
nuts (optional)

Cut squash in half. Scoop out seeds. Place on baking sheet. Sprinkle with salt. Cover with foil. Fill bottom of pan with water. Bake at 400 until fully cooked (1 – 11/2 hours). Mix remaining ingredients. Stuff each half of the squash with the filling. Top with cheese if desired. Bake at 350 for 20 minutes.

Ketchup

We eat quite a bit of ketchup. I was making fermented ketchup for a while. Then I got out of the habit when I got pregnant and couldn’t handle anything fermented. Recently I saw a recipe for fermented ketchup on Nourished and Nurtured and thought I should get back into the habit and give a new recipe a try. So I made this at the beginning of the week and let it set on the counter for a few days. We gave it a try yesterday. At first Rebecca said she liked it. Then she seemed unsure. It is good, but I think I will have to still modify it a bit more to our liking. I did adjust as I was making it, so I didn’t follow the recipe 100%. The thing I have a hard time with when making homemade ketchup is the texture. Maybe I’ll try making it in the blender next time. Yesterday I used my immersion blender on this batch. It helped smooth it out a little, but it’s still thicker than boughten ketchup. I think maybe I need a little more liquid and then I can blend it. Anyway, I’m glad I tried it. I’m glad we have a fermented condiment for dipping again. I’ll have to keep experimenting. But this is a good base recipe. I’ll post the original recipe. I didn’t make a full recipe. Just enough to fit in one pint jar. I’ll update later if I come up with some mods.

Fermented Ketchup

three 7-oz jars of tomato paste, preferably in glass jars to avoid BPA

1/4 cup plus 2 Tbsp. raw honey
3 Tbsp. raw apple cider vinegar
3 small garlic cloves, pressed (I just used garlic powder)
6 Tbsp. whey
2 1/4 tsp finely ground celtic sea salt
pinch cayenne pepper (I didn’t add this)

Combine all ingredients in a bowl (if using a quart mason jar, you can save on dirty dishes by mixing this up directly in the jar). Stir well to combine. If using pint mason jars, pour the ketchup into the jars.

Ensure that the top of the ketchup is at least 1-inch below the top of the jar(s).

Using a clean cloth or paper towel, wipe the top of the jar above the ketchup clean.

Put lid on jar and leave at room temperature for 3 days; then transfer to the refrigerator.

Chocolate Sauce (grain free, dairy free, egg free, GAPS-legal)

I’ve been experimenting lately with a new version of hot fudge/chocolate sauce. I love my old recipe…but it has flour and butter. So I can’t eat it. Why do I need hot fudge in the first place? Well, I guess I don’t. But…I use it to take my cod liver oil 😛  I’m a wimp. But just a little chocolate sauce with my chocolate gel CLO makes it so much easier to take. So I’ve been experimenting. And I think I made a batch that is really good…and safe (if you consider cocoa safe for you). I used my old recipe as a starting point. And after some not so successful experiments here is what I came up with/what I like. Added bonus…one more way to get coconut oil in my diet 🙂  This tastes wonderful on mint coconut milk ice cream. As usual, I didn’t measure anything. And I made a small batch since I was experimenting. But I’ll try to estimate quantities. Not the best pictures, but you get the idea.

Chocolate Sauce

1/3 cup cocoa powder
1/3 cup water
1/2 cup honey
1 tsp. chocolate extract
2 Tbsp. coconut oil

Combine cocoa, water and honey in sauce pan. Bring to a boil and cook for about 5 minutes, stirring constantly. Remove from heat. Stir in extract and oil. Mix until well combined. Poor into jar and store in teh refrigerator.

If the coconut oil rises/hardens let the sauce come to room temperature and stir before using.

Fresh Pea Soup (egg free, dairy free, grain free, GAPS legal)

Now that I’m doing GAPS I’m trying to get more creative with soups since eating chicken or beef and veggie soup all the time gets pretty boring. So recently I started doing pureed soups. Wish I would have done it sooner! So good. Last week I made cold beet soup. Yesterday I made beet, carrot and zucchini soup. I also made fresh pea soup for dinner. I used Ina Garten’s recipe as my base for ratios. But since I can’t have onions (for me or Abram) or dairy and don’t have mint my recipe is just peas and broth 😛  This is about as easy as it gets. And we all liked it. Even Rebecca. She ate her whole bowl!! That is really saying something. She gags on split pea soup. And doesn’t like many pureed foods. Definitely something I’ll make again. It’s a great, light summer soup. You could easily stir in some cooked chicken for more texture/to make it more filling. I added some avocado chunks to my bowl. Next time I think I’ll try pureeing some avocados right in to make it even creamier. The other nice thing is that you can prep this ahead. I made it about an hour before dinner (when I had a few minutes while Abram was sleeping), then just heated it a little more right before serving. I served it with grilled cheese (for Rebecca and Justin) and grain free zucchini muffins. The muffins went really well with it. This would make a great cold soup as well. Make it when you have time and stick it in the fridge until you’re ready to eat! I made a small batch…enough for our dinner and one leftover bowl.

Fresh Pea Soup

2 cups homemade chicken broth
1 (16 oz.) bag organic frozen peas
salt, pepper and garlic powder to taste

Cook peas in broth in medium pan for about 5 minutes. Puree with an immersion blender in the pan or in a regular blender of food processor. Season to taste. Serve warm or cold. You may stir in sour cream or creme fraiche or top with avocado.

Pummus (grain free, dairy free, egg free, GAPS-legal)

Pummus | Homemade Dutch Apple PieI love both pesto and hummus. And I eat quite a bit of both lately…great snacks that keep me satisfied and away from sweets. I’ve even recently started eating them for bedtime snack. Last night I had this with sliced cucumbers.

After having to make pesto without cheese I wanted to find a way to boost the nutrition and flavor.

Then I thought…why not combine the two dips I love into one? So I did…YUM!!! Pesto hummus…pummus 🙂  So good, so healthy and so easy to make.

I’ve been using peas lately to make my pesto since they are easier on my tummy than raw spinach (plus raw spinach has oxalates). And I like the bit of sweetness from them. You could use any combination of greens you like. Maybe next time I’ll add some of our basil. You can use any kind of nuts. And you could even leave the nuts out. It depends if you like to have more of a pesto taste or a hummus taste. This is so versatile.

This is great to have on hand for snacks. It is a great way to get more vegetables in your diet that are easy to digest. And even better, its a great way to get healthy fat in your diet. You can even mix egg yolks into pummus for more nutrition.

Do you like pesto? Do you like hummus? Put them together and try a batch of pummus!Pummus | Homemade Dutch Apple Pie

 

Pummus (Pesto/pea-sto Hummus)

3/4 cup peas/spinach/basil (any greens you like)
1 cup navy beans (soaked and cooked)
1/2 – 3/4 cup cold pressed EVOO (depends how thick you like it)
unrefined sea salt to taste
garlic powder or fresh garlic to taste
1/4 – 1/2 cup crispy nuts (optional)
(egg yolk)

Combine all of the ingredients (except egg yolk) in a food processor or blender and process until well blended. Add more seasoning and EVOO to get desired taste/texture. Add egg yolk to individual serving if desired.

Fermented Vegetables (GAPS-legal)

I finally got around to making some fermented veggies yesterday. I followed the directions in the GAPS book. It doesn’t give quantities, but it tells the method. I used cabbage, beet and carrot. GAPS also suggests cauliflower, but I’m avoiding that right now. I hope I do ok with the carrot in this form. It was super easy to do. I made 3 quarts. It takes about  week to ferment. I’m anxious to try this when it’s done! This is a great probiotic food that will aid in digestion. The veggies and liquid should be added to your diet gradually because of the probiotics.

Fermented Vegetables
makes ~ 3 qts.

1/2 large green or red cabbage
2 large carrots
1 large beet root
cauliflower (I didn’t use this)
salt
garlic (I just added some garlic powder)
3/4 cup kefir whey
water

Chop veggies into bite size pieces or shreds. Season with salt to taste. Add chopped garlic or garlic powder. Mix. Distribute evenly between 3 wide mouth quart jars. Add 1/4 cup whey to each jar. Fill with water so that all of the veggies are submerged. Seal jar. Let ferment on the counter for 1 week before transferring to the refrigerator.

Grain Free Strawberry Rhubarb Crisp (gluten free, egg free, GAPS-legal)

The farmer’s market started this week. And what are some of the first things there every year? Strawberries and rhubarb!!! A great combo for desserts. Yesterday Rebecca and I experimented with a grain free crisp. I didn’t have a recipe, and I didn’t measure anything. So I’ll do my best to write down a recipe. I used honey to sweeten it. And a combo of almond flour, coconut flour, chopped nuts, honey, coconut oil and butter for the topping. Turned out quite well. A little liquidy since I didn’t/couldn’t add any kind of starch/thickener. But still very good. And the liquid at the bottom worked well for syrup on top of the ice cream…on top of the crisp 🙂  Justin and Rebecca had some with vanilla ice cream. I was “good” and ate it plain. Still a nice treat. And very healthy! One more dose of coconut oil in my day 🙂  And healthy fruit. I would even consider serving this for breakfast. Really it’s quite healthy. Add some yogurt on top. A great treat for breakfast. This is a fun dessert to make with kids. Aside from the chopping Rebecca could help me with everything. And, yes, the last picture is the crisp in a princess bowl (hard to tell)…it was Rebecca’s snack…all I had time to get a picture of.

This post is linked to Grain Free Tuesdays at Hella Delicious.

Grain Free Strawberry Rhubarb Crisp

3 cups diced rhubarb
2 cups chopped strawberries
1/3 – 1/2 cup honey (to taste)

Topping:
1/2 cup almond flour
1/4 cup coconut flour
1/2 cup melted coconut oil, butter or a combo of the two (I used both…it’s dairy free if you just use coconut oil)
1/2 cup chopped nuts (I used crispy walnuts and pecans)
1/4 cup honey

Grease 8×8 baking dish. Combine rhubarb, strawberries and honey. Pour into dish. Combine topping ingredients. Drop or press on top of fruit. Bake at 350 for 30 – 40 min. (until fruit is cooked and topping is slightly brown). Let cool. Serve plain or with ice cream, whipped cream or yogurt.

Sweet and Sour Stir Fry (GAPS-legal)

I used to make stir fry all the time. And I always used the packets of powder for sauce. Needless to say I have not used those in quite a while. Too many questionable ingredients (never quite sure what those “seasonings” are).

So that means making my own sauce to make stir fry. Well…that’s tricky too. I try to avoid all soy…including soy sauce. So that eliminates just about every recipe you find.

I wanted to make stir fry last night. But I had no idea what to use for sauce. So I came up with a very easy, very tasty recipe! So simple. I had a little beef soup leftover in the fridge…which has lots of good flavor. I combined the broth with a little bit of honey…ta da…sweet and sour sauce that is actually very nutritious! And we all loved it.

Now when I have just a bit of soup/broth leftover I’ll know what to do with it. And now I can make stir fry more often again. No bright orange/red sauce with high fructose corn syrup.

This is a great way to get a variety of vegetables in one meal. Last night I used zucchini, sugar snap peas, broccoli, carrots, beans and corn (cooked in coconut oil for even more nutrition). And I used some leftover pork roast (from the freezer) cut in cubes. So quick and easy. A big hit!

I’m so glad I now have a healthy, easy way to make stir fry. The leftovers make a yummy breakfast, too. This recipe is even GAPS legal and very allergen-friendly. You can serve it over rice or quinoa. It is great on top of butternut squash as well.

Sweet and Sour Stir Fry

2 cups meat of choice, cut in chunks (raw or cooked)
3 cups vegetables of choice cut up
2 Tbsp. coconut oil or other fat (butter, lard, palm shortening)
1 cup any kind of bone broth
1/4 cup honey

If meat is raw cook in coconut oil in hot pan (if it’s already cooked start with next step).

Remove the meat from the pan and set aside.

Cook the vegetables in coconut oil in the hot pan until done to desired tenderness.

Add in cooked meat. Add in broth and honey.

Simmer the mixture until the broth reduces and forms a sauce. Add more broth if the mixture is too dry. Add more honey for a sweeter sauce.

Serve over rice, noodles, quinoa or squash.. Top with crispy nuts if desired.