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Nut Butter

I made crispy peanuts this week and used them to make peanut butter. This recipe is from Nourishing Traditions. This is a very healthy treat! Soaked nuts, coconut oil, unrefined sea salt and raw honey…what could be better? I had some on my toasted sourdough bread this morning…YUM!!!! It’s actually quite sweet…you could cut back on the honey. Either way it is so delicious. I can’t wait to try this recipe using other types of nuts.

Nut Butter
Makes 2 cups

2 cups crispy nuts, such as peanuts, almonds or cashews
3/4 cup coconut oil
2 Tbsp. raw honey
1 tsp. sea salt

Place nuts and sea salt in food processor and grind to a fine powder. Add honey and coconut oil and process until “butter” becomes smooth. It will be somewhat liquid but will harden when chilled. Store in an airtight container in the refrigerator. Serve at room temp.

almond butter
Edited 6/26/10 – I made cashew butter and almond butter using this recipe yesterday. Both so delicious!! Rebecca kept asking for more 🙂  She had toast with cashew butter and a tortilla with almond butter yesterday. I only put a drizzle of honey in this time. Still plenty sweet.
cashew butter (left), almond butter (right)

Crispy Peanuts

I made a batch of crispy peanuts this week. Similar method to the pecans and walnuts I’ve made. I used my dehydrator this time since it’s too hot to use the oven. It took a little longer but worked just fine. These are really good. And they’re even better in homemade peanut butter 🙂

Crispy peanuts

4 cups raw peanuts, preferably skinless
1 Tbsp. sea salt
filtered water

Mix peanuts with salt and water and leave in a warm place for at least 7 hours. Drain in a colander. Spread on stainless steel baking pan and place in 150 degree oven for 12 to 24 hours, turning occasionally, until completely dry and crisp. Store in an airtight container.

Fermented Fruit Chutney

Last night I made another lacto-fermented recipe – fruit chutney. I used mangos, but you can use a variety of fruits. I don’t know if I’ve ever had chutney. But it sounded interesting. You generally eat it with meat. This smelled so good when I made it. Kind of like fresh lemonade 🙂  It looks a little odd because you see nuts and raisins floating around. But I bet it will taste very good. I only made a half recipe. This also comes from Nourishing Traditions

**Updated 5/30/10 – This turned out pretty well. We had it with beef brisket. They paired nicely. Justin said it tasted like something from a fancy restaurant 🙂  Neither Justin nor I are huge mango fans, so I think next time I try this I’ll use a different fruit. I bet apples or pears would be really good. And I think a little less salt would be good too.
Fruit chutney
Makes 1 quart

3 cups fresh peaches, pears, apples, mango or papaya
1/2 cup flitered water
grated rind of 2 lemons (preferably organic since you’re using the rind)
juice of 2 lemons
1/8 cup Rapadura (or cane sugar)
2 tsp. sea salt (unrefined)
1/4 cup whey
1/2 cup crispy pecans, chopped
1/2 cup dark raisins
1 tsp. ground cumin
1/2 tsp. red pepper flakes (I skipped this)
1/2 tsp. dried green peppercorns, crushed (I used some fresh ground black pepper)
1/2 tsp. dried thyme
1 tsp. fennel seeds (I skipped these)
1 tsp. coriander seeds

Mix water, lemon juice, lemond rind, Rapadura, salt and whey. Peel fruit and cut up into lemon juice mixture. Mix with nuts, raisins, herbs and spices and place in a quart-sized wide-mouth mason jar. Press down lightly with a wooden pounder or meat hammer (I used the end of a wooden spoon), adding more water if necessary to cover the fruit. The mixture should be at least 1 inch below the top of the jar. Cover tightly and keep at room temperature for 2 days before transferring to refrigerator. This should be eaten within 2 months.

Fermented Ketchup

Another lacto-fermented food that sounded easy…and like something we would use regularly is ketchup! I’ve been wanting to make ketchup for a long time. And this sounded so easy and so good for my tummy. Perfect! It really was so simple to make. I can’t wait to try it later this week. I did have a little taste when I mixed it…yum! Ketchup that helps you dgiest your food…genius 🙂  I only made a half recipe. This is from Nourishing Traditions. I like the quote from the author:

“A return to ancient preservation methods would transform America’s favorite condiment from a health liability (produced in huge factories) to a beneficial digestive aid (produced as an artisinal product in farming communities).”

**Updated 5/30/10 – We tried this with beef brisket and french fries last night. Yum!!! It has a little different taste than the ketchup we normally use. But it’s still very good. It reminds me a little of pizza sauce. Rebecca didn’t even notice it wasn’t what we usually eat. Or if she did she liked this one better. She was easting it plain…scooping it with her fork and eating it 🙂  There wasn’t any left on her plate at the end of the meal. Definitely a keeper and a very easy way to eat fermented foods.

Feremented Ketchup
Makes 1 quart

3 cups canned tomato paste
1/4 cup whey
1 Tbsp. sea salt (be sure it’s unrefined)
1/2 cup maple syrup
1/4 tsp. cayenne pepper (I left this out)
3 cloves garlic, peeled and mashed
1/2 cup homemade fish sauce or commercial fish sauce (I used commercial…maybe someday I’ll make my own)

Mix all ingredients until well blended. Place in a quart-sized wide-mouth mason jar. The top of the ketchup should be at least 1 inch below the top of the jar. Leave at room temp for about 2 days before transferring to the refrigerator.

Fermented Bean Paste

I’m trying out some recipes of lacto-fermented foods. Why? Because it’s good for digestion, of course 🙂  It enhances the food’s digestibility and increases the vitamin level. It also produces helpful enzymes and antibiotic and anticarcinogenic substances. And it promotes the growth of healthy flora in the intestines. To top it off…it’s easy! So I say, why not? And especially now that it’s hot it’s nice to be able to make food that you don’t have to cook. My first recipe is fermented bean paste. It sounded easy and delicious…kind of like hummus or refried beans. We haven’t used it yet, so I’ll have to update later with the verdict. I did taste just a little when I made it. It was quite strong, but good. I think part of the strong flavor comes from the onions I used…my FIL grows very strong onions. Maybe next time I’ll use a milder onion. I forgot to take a picture when I made it, so I’ll have to update later after we try it. You do need whey to make this (and most fermented fruits/veggies). You can make whey by straining yogurt. Very simple  I got this recipe from Nourishing Traditions.

*Updated 5/29/10 – We tried this last night. It’s quite good. Justin and I both liked it. Like I said before, it’s very strong. The next time I make it I’ll use a milder onion. But it’s still good. I served it with homemade pita bread (along with some hummus). Great combo. And it’s good enough that I sometimes eat a spoonful before a meal (even if I’m not serving it with the meal) just to help my tummy. That’s what it’s for 🙂  It’s kind of a condiment…like having pickles with a meal. You just have a little with your meal.

Fermented Bean Paste
makes 1 quart

3 cups beans, cooked and drained (I used pinto beans…soaked for about 24 hours then cooked  for an hour or two)
1 onion, peeled and coursely chopped (I didn’t use this much onion and it was still very strong)
3 cloves garlic, peeled
1 Tbsp. sea salt (make sure it’s unrefined sea salt)
4 Tbsp. whey

Place the onion and garlic in food processor and process until well chopped. Add remaining ingredients and process until smooth. Place in quart-sized wide-mouth jar, leaving 1 inch of space between the top of the beans and the top of the jar. Cover tightly and leave at room temp for about 3 days before transferring to the refrigerator (it might take less time if your house is hot or longer if it’s cold). Serve as a dip with pita chips or tortilla chips.

Crockpot Salsa Chicken and Black Bean Soup

For dinner last night I tried a new soup recipe. I saw it on my SIL’s blog. It’s originally from A Year of Slowcooking. So easy and so good!!! Plus I got to try my sprouted black beans. This only took a couple minutes to throw together. Love that. I served it with avocado, cheddar cheese and tortilla chips. I had sour cream, but none of us used it. I only used about half the amount of liquid since I didn’t want a huge batch. Worked very well. Still plenty leftover for another meal.

Crockpot Salsa Chicken and Black Bean Soup

1 pound chicken (I used one large chicken breast)
1 cup dried black beans (or 2 cans, drained and rinsed) (I used about 1 1/2 cups sprouted and cooked beans)
4 cups chicken broth (I used 2 cups water plus some salt, garlic powder and chili powder)
1 cup sliced mushrooms (I didn’t add these)
1 cup frozen corn
1 jar prepared salsa (16 oz) (I used a pt. of homemade salsa)
1 1/2 tsp. cumin
1/2 cup sour cream (to stir in at the end) (we didn’t use this)
shredded cheddar cheese, avocado slices, cilantro (all optional)

I used a 6 quart crockpot. You will need a 4 quart or larger.

If you know you are going to make this the night before soak the black beans in enough water to cover and another 2 inches overnight. In the morning, drain the water and rinse the beans. (Or you can sprout your beans.)

If you don’t have super hard water or live in a super high altitude, you can quick soak the beans by pouring boiling water over them and let them sit for an hour or two.

Drain and rinse the beans. Add to the crockpot. Put in the chicken, and add the broth and salsa. Pour in the corn and mushrooms, and add the cumin. Stir, but don’t disturb the beans – let them stay at the bottom of the pot, closest to the heating element.

Cover and cook on high for 9 hours (if you are using dry, unsoaked beans…not recommended for anyone with digestive issues :).

If you are using beans you soaked overnight, canned beans, or pre-cooked beans, you can cook on low for 6-8 hours, or on high for 4-5 -similar to normal soup-cooking time. (I added my cooked beans during the last hour…I didn’t want them to cook any more than they already had.. I just wanted them warmed.)

If you’d like to thicken the broth, you can use your immersible blender to blend a bit of the beans and chicken. If you don’t have one, scoop out 2 cups of the soup and carefully blend in your traditional blender. Stir the mixture back into the crockpot.

Stir in the 1/2 cup of sour cream before serving (optional). Garnish with shredded cheese and avocado slices.

Crispy Walnuts

I made a batch of crispy walnuts this week. Yum!!! And so simple. It’s the exact same method I used for the crispy pecans. Just note that walnuts can go rancid faster than pecans. So they should be stored in the refrigerator or freezer.

Crispy Walnuts

4 cups (1 lb.) walnuts
2 tsp. sea salt
water

Mix walnuts with salt and water (I covered them loosely with plastic wrap.) and leave in a warm place for at least 7 hours or overnight (I soaked them for close to 24 hours.). Drain. Spread walnuts on baking pan. Place in oven on lowest setting (150 degrees) for 12 to 24 hours, stirring once in a while, until completely dry and crisp. Store in an airtight container in the refigerator or freezer.

Soaked Granola

Last week I made a batch of soaked oats and crispy pecans. Then I used them to make homemade granola. I used my usual granola recipe. But I added coconut oil instead of another kind of fat. Maybe next time I’ll try butter too. This turned out really well. Although I did let it bake a bit longer than I would have liked since I was busy with other things. It is crunchier than the granola you make with unsoaked oats. But I like that. I’ll be making my granola like this from now on to make it easier on my tummy. I’ll repost my granola recipe here.

Mary’s Soaked Granola
*this can be gluten free if you don’t use wheat bran and if you tolerate/use GF oats

12 cups soaked and dried rolled oats
2 cups dried fruit (any mix or just raisins)
2 tsp. cinnamon

optional mix ins:
1 1/2 cups ground flax seed
1 1/2 cups wheat bran or wheat germ
1 cup chopped nuts (crispy pecans, walnuts or almondsl)
1 cup seeds (pumpkin, sesame, sunflower, etc.)
1 cup coconut (sweetened or unsweetened…whatever you prefer, I used organic unsweetened)
1/2 cup honey
1/2 cup maple syrup
1/2 cup coconut oil, melted butter or EVOO (or a combo)

Heat oven to 325. Mix all dry ingredients, except fruit and crispy nuts, in one or two large bowls (however it is easiest to stir). (Mix a small amount of safe (oats, coconut, wheat bran, coconut, rasisins), dry ingredients in a smaller bowl for a toddler to mix and eat:) Pour honey, syrup and oil over dry ingredients. Mix well. Spread granola onto baking sheets (you can do all of it on 2 sheets…they’ll be very full. Or you can do it on 4 sheets (2 batches) so that it bakes a little more evenly. You may have to cut the baking time down a bit if you do it on 4 pans). Bake 20 – 30 min., stirring 2 or 3 times throughout. Add fruit and nuts during the last 5 min. or after granola is done baking. Let cool. Store in sealed container or bag. Freezes well. I generally freeze it in gallon freezer bags then just take out a little at a time as we need it. It can even be eaten directly from the freezer. You can scale the recipe down if you don’t want to make a large batch. I make a ton and freeze it so that I don’t have to make it all the time.

Crockpot Hawaiian Chicken

For lunch on Sunday I made crockpot Hawaiian chicken. I’ve made it before, but I guess I haven’t posted it. It’s a super simple recipe from A Year of Slowcooking. I modified it a bit this time to make it a little more like sweet and sour chicken. Either way it’s very good! And so easy to make. Just toss a few ingredients in, mix and turn it on. I usually serve it over rice. I sprinkled some crispy pecans over mine for a little crunch.

Crockpot Hawaiian Chicken

enough chicken for 4 (I used 2 large chicken breasts…they were frozen when I put them in. I shredded the meat part way through cooking)
20 oz can of pineapple chunks, drained (I added some of the juice to the crockpot)
1/4 cup soy sauce (I didni’t use much soy sauce this time…not a big fan of soy)
1 tsp. red pepper flakes (I skipped this this time, but it is good in here)
(I added some organic maple syrup to sweeten it a bit. Honey would work well too, but I was out of honey.)
(I added some mixed frozen veggies.)

Place the chicken into the crockpot. Drain the pineapple, and add the chunks with the soy sauce and the red pepper flakes. (Add veggies and honey/syrup.)

Cook on low for 4-6 hours, or on high for 3-4 (I had mine on high for longer.)  Shred chicken or break into smaller chunks if desired.

Serve over rice, quinoa, or on a bed of fresh spinach.

Crispy Pecans (Soaked and Dehydrated)

I soaked and dehydrated some pecans the same time I soaked my oats. It is a similar process except you use salt instead of yogurt. But the soak and dry times were the same. And I had them in the oven together. Very efficient. The soaking and drying process for most nuts and seeds is the same. But there are some variations of times.

I did pecans for my first attempt. These are great!!! I love eating nuts plain. But they are even better like this (in flavor…almost a sweetness to them). Plus they are so much better for you! Love it. And now they are all set to use in  my granola. I’ll just post the recipe for pecans here. As I try different varieties of nuts I’ll post them separately. My hope is to start making all of our peanut butter/nut butter from scratch…using soaked nuts. Then maybe I can finally eat nut butter without worrying about how it will impact my tummy 🙂  I wish someone had told me a long time ago there was a way to  make your food easier to digest 🙂

I got this recipe from the Nourishing Traditions cookbook. But you can find it many places if you do a search on soaking nuts. These are great for baking, sprinkling on salads or pasta or just for a snack!

Crispy Pecans

4 cups (1 lb.) pecan halves
2 tsp. sea salt
water

Mix pecans with salt and water and leave in a warm place for at least 7 hours or overnight (I soaked them for close to 24 hours.). Drain. Spread pecans on baking pan. Place in oven on lowest setting (150 degrees) for 12 to 24 hours (I did bout 15 hours.), stirring once in a while, until completely dry and crisp. You can also dry them in a dehydrator. Store in an airtight container.