GREEK SPINACH Nora

OPPPAAAAA!! OK—I’m not Greek, although my last name is often confused by many as being such. Maybe this—and the fact that I absolutely love Greek food—gives me just enough license for creating the recipe for this absolutely delicious side dish.

Ingredients:

Large bunch of spinach (thoroughly washed and spun dry) – chop up if desired 1-2 TB KerryGold (or other grass-fed) butter Lemon Sweet Onion Pine nuts Dried currants or golden raisins (just a very small handful) Dash of organic, extra virgin (preferably unfiltered) olive oil

Directions:

Sauté pine nuts in butter on low-med heat until lightly browned

Dice and saute onion (as much as you like) in butter

Add spinach and cover – cook until wilted

Squeeze juice from @1/2 lemon over spinach

Add a sprinkle of dried currants/golden raisins and a drizzle of olive oil

Serve!

Posted in Healthy Sides0 CommentsCOCONUT THAI SOUP Nora

 

This soup is heaven-on-wheels. Not only is it extremely hearty (wonderful, comforting and filling on a cold winter day), healthy and nourishing, it is also extremely supportive of immune function (chicken broth, garlic, ginger, shitake/maitake mushrooms, coconut milk/coconut oil, chili spice. If you’re really coming down with something I’d avoid adding the wild rice). It also may just be the best tasting soup you have ever had. This will serve 4-6 –assuming you haven’t invited me to dinner (I could practically eat the entire pot on my own). If you have any left over, it keeps well and may even taste better the next day—if this is even possible.

Ingredients:

1-2 quarts of either homemade or packaged organic, free-range chicken broth 1 large boneless chicken breast – cut into bite-sized pieces – May substitute (or even add)

diced shrimp and/or scallops 1 medium sweet onion, diced Shitake or maitake mushrooms, diced 1-2 cloves of garlic, mashed or minced Grated ginger (as much or as little as you like) A handful of wild rice (entirely optional) Thai “Tom Yum” soup mix or red curry paste – 2+ tablespoons Fresh or frozen spinach Thai fish sauce (4-tbs) 1-2 cans organic coconut milk (avoid the ones saying “lite” on the label) *

A handful of diced cilantro One juicy lemon

Directions:

-    Sauté onions and mushrooms in KerryGold butter or coconut oil with a dash of either regular sesame oil OR “hot pepper” sesame oil (depending on how spicy you like things) until lightly browned in a large soup kettle

-    Add the chicken broth and bring the mixture to a light boil-reduce to simmer

-    If you want to use the wild rice, rinse it first then add it to the broth.  This will take a good 45 minutes to properly cook

-    Add the Tom Yum soup mix/red curry paste while simmering

-    Add garlic and/or ginger also while simmering

-         After a few minutes (say 10 without the wild rice or 45 with the wild rice) increase heat back to a light boil and add raw chicken/shrimp/scallops.  These will cook quickly (maybe 5 minutes at most)

-         Add spinach

-         Add fish sauce

-         Reduce heat to simmer again and add in one to two cans of organic coconut milk and let it come back up to a simmer, then turn off heat

-         Serve it up in a large bowl (this can be a meal unto itself)

-         Squeeze in the juice of about ½ a lemon per serving (you can add less or more, depending on how lemony you like it)

-         Add a generous topping of diced cilantro

-         Be teleported to a whole new unparalleled gustatory nirvana* Note:  For those of you concerned about BPA, guar gum or xantham gum:

The brand Native Forest has an organic coconut milk packaged in a BPA free can. The trace amount of guar gum used (in my opinion) is fairly negligible and not of any significant concern (unless someone has an unhealthy gut or digestive issues like SIBO – small intestinal bacterial overgrowth). 

If someone suffers from GI symptoms in general (especially IBS), you can go to www.importfood.com and order the Aroy-D all natural coconut milk or cream in a carton (no BPA, guar gum or xanthan gum added).

You always have the option of making coconut milk from scratch as well.    

 

Posted in Soups and Meals4 commentsLEMON KEFIR SOUP Nora

This soup is quick, easy, healthy and delicious. Your taste buds, your family and your colon will thank you.

Ingredients:

-         1-2 quarts homemade or prepackaged organic, free range chicken broth

-         1-2 lemons

-         Small handful of wild rice (entirely optional)

-         One large, boneless chicken breast (diced)

-         One medium sweet or regular onion (diced)

-         Shitake/maitake mushrooms (diced)

-         One clove garlic, minced

-         Plain homemade (preferably) raw milk kefir (either cow or goat’s milk)

Directions:

First sauté the onions and mushrooms, then add chicken broth

If using wild rice in the recipe, then add it here and let it simmer for a good 45 minutes (without the wild rice this soup is really quick)

Bring the broth to a light boil

Add garlic

Add diced chicken breast and cook/lightly boil for 5 minutes

Remove from heat and add kefir to desired creamy consistency

Squeeze in juice of about one lemon per serving

This soup is quick, easy, healthy and delicious.  Your taste buds, your family and your colon will thank you.

Posted in Soups and Meals0 CommentsHEARTY CHILI Nora

With chili, the longer you simmer it the better and more flavorful it seems to become. This could all be done in a crock pot, too. You can serve this with a generous pinch of raw onions on top or a dollop of creme fraiche or sour cream (assuming you aren’t casein sensitive). It makes for a very filling and satisfying meal—especially on a cold winter’s day! Feeds 4-6 or more (depending on serving size and whether you can stop yourself from eating the whole pot by yourself)

Ingredients:

-         Organic chili spice (2-3 tablespoons…to taste)

-         1-2 quarts homemade or prepackaged organic, free range chicken broth

-         One large can ( oz) of organic diced tomatoes

-         One small can (oz) of organic tomato paste

-         One to 1 ½ lbs of grass-fed ground beef, ground chicken or buffalo

-         One large sweet onion, diced and sautéed in butter

-         Handful of shitake/maitake mushrooms, diced and sautéed in butter

-         1-2 cloves minced garlic

-         One handful of pre-soaked or canned organic black beans (entirely optional)

-         Diced jalapenos (optional – to taste)

Directions:

Using a soup kettle, brown the ground meat, then add in chicken broth

Bring the chicken broth to a boil

Add beans (if desired)

Add the chili powder

Add garlic

Add the tomato paste and diced tomatoes

Add in onions and mushrooms (already pre-sautéed)

Add diced jalapenos

Posted in Soups and Meals0 CommentsLISA'S EASY-PEASY CHICKEN Nora

The aforementioned Lisa once made this for me. I made her SWEAR that she would give me the recipe for this blog. I even begged a little. It is very simple and basic—not unlike most things in life that are the most worthwhile. I think you’ll agree.

Ingredients:

-         4 boneless, skin-on chicken thighs

-         One sweet onion, diced

-         One cup shitake/maitake mushrooms, diced

-         Lots of KerryGold butter

-         1-2 cloves of garlic, minced

-         Celtic sea salt (and any other seasonings you love)

Directions:

Wash, pat dry and season the chicken

Melt butter in a large pan

Sauté mushrooms, onions and garlic

Place chicken in the pan (after adding a little more butter) and cover with the mushrooms and onions

Cover the pan and cook on low-med heat for about 30-45 minutes

Serve with lots of steamed veggies and butter or a salad.   —M-M Goooood!

Posted in Soups and Meals0 CommentsGROUND BEEF SALAD Nora

This meal is cheap, quick and doggone delicious!

Ingredients:

-         Two to four large plates of field greens or romaine, butter or red lettuce (whichever you like or all 4 – go crazy), rinsed and spun dry

-         Sliced raw sweet or red onion

-         Organic artichoke hearts

-         Diced or sliced avocado

-         Sautéed onions and mushrooms (in butter)

-         ½ to one lb ground grass-fed beef

-         One clove garlic, minced

-         Celtic sea salt and pepper to taste

-         Extra virgin organic (preferably unfiltered) olive oil

-         Balsamic vinegar

-         Quality prepared mustard (read label!)

Directions:

Brown the ground beef, then add pre-sautéed onions and mushrooms, garlic and seasonings

Add sliced raw onions and organic artichoke hearts on top of the greens

Add the ground beef mixture on top of the lettuce

Add sliced avocado

Blend olive oil, balsamic vinegar and a tablespoon of mustard (or so) and pour over salad

You can also steam or sauté some diced asparagis or broccolini and add this to the salad, as well.  The extra veggies can be delicious and can’t hurt.  J

This meal is cheap, quick and doggone delicious!

Posted in Soups and Meals0 CommentsTHAI CHICKEN CURRY STIR FRY Nora

 

This meal has just a little of everything in it to please your palate, satisfy your appetite and pamper your budget.If you close your eyes and inhale the intoxicating aroma you can almost imagine yourself on a vacation in Bangkok….

Ingredients:

One large organic, free range chicken breast – sliced into small strips Medium onion, diced Shitake/maitake mushrooms, sliced Spinach leaves (small bunch-washed and dried) Broccoli Asparagus A few slices of carrot Snap or snow peas Water chestnuts, sliced Small handful coconut flakes Sesame oil (may also use hot pepper sesame oil) and maybe a little coconut oil

Whole (full fat-not “lite”) coconut milk * Celtic Sea salt Grated ginger (to taste) Minced garlic (one clove or to taste) Organic yellow curry powder

Directions:

Start with the onions and mushrooms over medium heat using coconut and sesame oils until browned slightly, then add chicken, garlic, ginger, then other veggies (spinach last).  Stir/sauté until brightly colored and still crisp.

Add sliced water chestnuts, coconut flakes and curry powder to taste

Add whole coconut milk

Stir/fold together, heat and serve!  Good for 4.

* Note:  For those of you concerned about BPA, guar gum or xantham gum:

The brand Native Forest has an organic coconut milk packaged in a BPA free can. The trace amount of guar gum used (in my opinion) is fairly negligible and not of any significant concern (unless someone has an unhealthy gut or digestive issues like SIBO – small intestinal bacterial overgrowth). 

If someone suffers from GI symptoms in general (especially IBS), you can go to www.importfood.com and order the Aroy-D all natural coconut milk or cream in a carton (no BPA, guar gum or xanthan gum added).

You always have the option of making coconut milk from scratch as well.    

 

Posted in Soups and Meals0 CommentsYUMMY BREAKFAST HASH Nora

This is a nice alternative to eggs in the morning (for the “egg weary”) and a way to get a few more veggies into your morning meal. Makes for a nice brunch dish.

Ingredients:

½ to one lb quality ground breakfast sausage (chicken or pork) Washed and dried spinach – big bunch Diced broccoli or broccolini (“baby broccoli”) Diced asparagus Sliced Brussels sprouts Pre-sautéed shitake/maitake mushrooms and onions Any other diced fibrous veggies and greens you like

Preparation:

Cook the ground sausage and add the mushrooms and onions.  Set aside.

Add butter to the pan and lightly sauté veggies and greens together

Combine sausage mix with veggies and greens and serve.  Serves about 4.

This is a nice alternative to eggs in the morning and a way to get a few more veggies into your morning meal.  Makes for a nice brunch dish.

Posted in Soups and Mealsone commentDICED TUNA AND AVOCADO TARTARE Nora

This dish is ambrosial to sushi lovers…and even those that weren’t sure they were before experiencing this.

Ingredients:

o ½ to one lb fresh sushi grade albacore or ahi (if affordable) tuna, finely dicedo ½ finely diced large sweet oniono Minced chiveso Finely chopped, and pre-sautéed shitake mushroomso Finely chopped avocado (not too mushy)o Hot pepper sesame oil (or un-hot sesame oil for the wimpy)o Gourmet aged balsamic vinegaro Black sesame seeds

Preparation:

Blend tuna, onions, pre-sautéed mushrooms, chives, and avocado together in a mixing bowl. Drizzle in sesame oil and balsamic vinegar—just enough to coat the mixture when blended.Fill small ramekin cups with the mixture, pack tightly and chill. When ready to serve, invert the cups over a small plate and tap lightly to pop out the finished masterpiece. You may drizzle a touch more of the aged, gourmet balsamic vinegar and a sprinkle of black sesame seeds before serving. This dish is ambrosial to sushi lovers…and even those that weren’t sure they were before experiencing this.

Posted in Gourmet Appetizers0 CommentsNORA'S NUT-BALL SNACKERS Nora

(I hope these aren’t my only legacy)

 

The following recipe is for a snack many of my clients have just fallen in love with.  It’s easy to make and utterly delicious.  It’s also very satisfying for both the taste buds and the appetite.  Should you find yourself hungry between meals and need “a little something” I think you’ll agree that these are wonderful.

You’ll need:

One regular-sized jar of almond butter (or any other nut butter-other than peanut or cashew butter-that you prefer).  Stir surface oil in well!

5-10 oz (an approximation) of organic nuts (almonds, pecans, macadamias, brazil nuts, pistachio’s…etc, preferably pre-soaked and dried).  Use a food processor to grind or chop to desired consistency/”chunkiness”.

Handful of organic sesame seeds and/or chia seeds (great source of mucilaginous fiber to help “keep that train rolling”)

Organic shredded coconut (as much or as little as you like) Alcohol-free (glycerin-based) vanilla extract, or unsweetened powdered/crushed vanilla

beans One full brick (room temperature) of KerryGold butter (decidedly a “key” ingredient)

Optional ingredients:

Organic coconut flour (Bob’s Red Mill makes a good one) -  add for additional yummy coconut flavor and/or better binding

Organic coconut butter…(you have to taste this stuff to believe it!) Stevia (for added sweetness, if needed or desired) Bee pollen (why not? Good source of flavinoids) Organic cacao nibs (Dagoba has quality ones) – adds chocolaty flavor without adding sugar. 

Also, cacao nibs have roughly 2X the antioxidant content of green tea! Whatever floats your boat (and happens to be low carb)

Preparation:

Blend the above in a bowl thoroughly, then spoon out into little “balls” onto wax paper on a plate or tray.  Refrigerate for a good hour, or until these firm up.

If you want to take them with you, you might consider placing them in a small portable cooler.  You could also individually wrap these in wax paper to secure them (if they can’t be refrigerated) so that they don’t get all over everything if they melt.

Prepare your taste buds to be dazzled!

NOTE:   By now you’ve figured out I have some sort of twisted fixation on KerryGold butter (don’t knock it until you’ve tried it), to say nothing of sautéed shitake/maitake mushrooms (and onions).  Why the shitake/maitakes instead of good-ol’ button mushrooms?  Well, you can certainly use the (boring) button mushrooms, or crimini or portabella or any other mushrooms, for that matter.  I like shitake/maitake for their excellent flavor and for their considerable immune enhancing qualities.  Button mushrooms (together with the rest) have little in the way of anything medicinal or particularly nutritious about them.  If you prefer them, then go for it.  I’m biased.  The above recipes are mostly simple and very economical to prepare.  I selected mainly chicken and ground beef recipes for this reason, and because most people like them.

None of these recipes are carved in stone.  Feel free to add/omit veggies, seasonings, meat and seafood types as inspired to do so.  Just steer clear of starch, refined or hydrogenated vegetable oils and conventional meat and produce.  Go for organic, biodynamic and/or locally grown wherever possible.  Farmers markets, CSA’s and food co-ops are the best places to shop for veggies.  Make sure the meats you buy are organic, free-range and grass-fed wherever possible.  Make sure your fish is wild caught.

By eliminating sugar, starch and processed unnatural foods, moderating your protein intake and using healthy, quality fat in sufficient quantity to satisfy your appetite you will find yourself saving untold dollars on your grocery bills…not to mention your medical bills.  -Plus you’ll truly enjoy eating and your taste buds will never have to suffer!  You’ll enjoy reduced weight, enhanced muscle tone, and skyrocketing energy!

Also note that although I’ve listed a number of recipes here (most of which are fairly quick and easy), using ingredients that are mostly common and liked by most, by no means should you feel that mealtime needs to be so fancy.  Breakfast could be a single chicken or duck egg cooked in butter with a little garlic pepper and or a sprinkle of nutritional yeast on top.  Or a nut ball.  Lunch could be a tin of sardines in olive oil, or a simple salad with a few slices of beef, chicken or salmon tossed in.  Dinner could be a small 2-3 oz piece of grass-fed steak cooked in a pan with a side of steamed veggies or a salad, or a small chicken leg and/or thigh piece broiled in the oven with a little seasoning and a side of steamed veggies and melted butter.  You could even cook a small burger patty and toss it on a bed of lettuce with some sliced onions and a little seasoning.  Mealtime does not have to be elaborate OR expensive in order to be truly healthy.

Remember: if it wouldn’t look like food to someone wandering around 40,000 years ago with a loin cloth and a spear…it’s not food for you now, either.

Bon appetite!

Quick and Easy Dinner For Two (Or More) Nora

Finger food made healthy and easy!

OK…so this isn’t EXACTLY a “recipe”, per se.

I created this simple but tasty and festive meal from a few items I happened to have sitting in my refrigerator at home and enjoyed it on my patio with a friend.   I didn’t feel like cooking and didn’t want to spend the money eating out.  This can be done with leftovers or whatever assorted delectable items you might have in your fridge or garden.

Here’s some of what’s in the picture:

• Sliced organic roast beef • Sliced rounds of organic Italian sausage • Sliced avocado with garlic pepper seasoning • Slices of raw milk goat’s cheese • Organic additive and nitrate-free salami • Fresh, organic sugar snap peas • Organic cherry tomatoes • Pickled peppers • Organic prepared mustard • Homemade cultured beet/cabbage/burdock kraut • Greek olives

And for dessert:

• Fresh organic blueberries • Fresh organic Rainier cherries

One could also add a raw veggie plate or small salad to this…I happened not to have any handy that evening, which I would have otherwise preferred to add.

It was wonderful to enjoy this in small bites over a relaxed evening outdoors.  A real treat–and inexpensive to-boot.

I highly recommend it.

Posted in Soups and Mealsone commentHealthy Ham Hocks-n-Greens Nora

This “Southern-style” recipe was created by Portland’s own Betsy Davenport, a regular and more than welcome contributor to the recipe section of this blog.

You’ll never miss the hush puppies! 

You’ll need:

• US Wellness Meats brand beef bacon, cooked and chopped into bits

• Swiss Chard, washed in cold water, barely shaken off – Cut into 2″ pieces, more or less

In frying sauté pan, heat up bacon fat

Put bacon pieces in, til warm

Add chard and stir around til more than wilted (note: chard is tougher than spinach and needs more cooking to be delicious)

Spoon onto plates

Garnish with fresh grated Romano cheese (can also use parmesan, goat cheese, feta – anything hard)

Posted in Soups and Meals0 CommentsStuffed Grape Leaves, "Sans Rice" by Durga Fuller Nora The following recipe was submitted to me by a talented chef named Durga Fuller–a devotee to low carb and “paleo-friendly” cuisine.  The following is an example of culinary innovation at its best.  –And we thought grape vines were only good for grapes!1 pound ground meat of choice (lamb is delicious)2 chopped onions1/2 cup celery or greens (I used mustard greens)4 cloves minced garlic1/4 cup chopped flat leaf parsley (or 3 tsp dried)2 – 3 Tbsp chopped fresh oregano (or 2 tsp dried)1 handful pine nutsCeltic or other mineral salt and black or green pepper to taste30 – 40 grape leaves, as large as possibleButter2 cups bone broth to match your meat (chicken for poultry meat, beef or lamb broth for a red meat filling)Juice of a couple of lemons

Saute the onions and celery or greens until wilted. Mix all ingredients up to the grape leaves together in a bowl. Butter a pyrex or enamel cast iron oven casserole and line with any smaller grape leaves. Place heaping tablespoons of meat mixture on grape leaves, shiny side away from the mixture. Fold in the sides and roll them up. Place tightly together in the pan, open edge face down. Make two layers if necessary. Lay another layer of leaves on top when mixture is all used. Dot butter on top, and pour broth and lemon juice over all. Cover tightly and bake at 350 degrees for 40 minutes to one hour, until meat is cooked to your liking (probably the whole hour for poultry).

This could be served with a tomato sauce or Avgolemono sauce, but we had it as is with mashed cauliflower and salad with tomatoes, olives and feta (for those of us who can have dairy). The kids loved it as much as we did. And it really only took a little more than an hour start to finish, which for a special dish like this is pretty good!

Posted in Gourmet Appetizers ,Soups and Mealsone commentErsatz Stroganoff (not much measuring – just wing it) Nora

This delightful recipe was donated by Betsy Davenport, to the good fortune of all.

• butter or butter/coconut oil in pan, heat to med. • slice -not thin- onions, peppers • remove • In pan- add butter • sliced beef ~1/2# • cook in butter, stirring • pour heavy cream on veg • add lemon juice to “sour” it • add garlic, paprika- to taste • stir veg back in • warm up, turn off heat • 2-3 servings, in bowls • (sea) salt liberally

Tags: beef, stroganoff Posted in Soups and Meals2 commentsYou Won't Believe it's Carb-Free Pizza Crust Nora

Delicious looking...no?

There are versions of this all over the Internet.  I’ve adapted this recipe to healthier standards and better quality ingredients than most.    The main crust ingredient, believe it or not, is cauliflower–and it is truly delicious (almost seemingly decadent).  It’s also very low carb.  I happen to be bovine casein sensitive, so I used sheep’s milk cheeses for this recipe at home.  Extra crusts can be made and supposedly frozen for later.  Who needs Domino’s, anyway?

• 1 cup cooked, shredded or “riced” organic  cauliflower • 1 free range, organic chicken or duck egg

• 1 cup organic sheep milk “mozzarella-like” Greek cheese or regular organic mozzarella cheese

• 1/2 tsp organic fennel • Pinch of organic caraway seeds • 1-2 cloves finely chopped organic garlic • 1 tsp organic Italian herbs • 2 tsp organic parsley

Toppings:

• Organic mozzarella-like cheese (or any variety you like)–or–I’ve had some nice results with a Sheep’s milk Gouda I found at Trader Joe’s

• Organic low carb tomato/marinara sauce • Whatever quality meats or seafood you like • Organic artichokes • Organic veggies, spinach, onions, mushrooms, garlic, olives…the works!

Delicious and easy!

Preheat oven to 450 degrees Fahrenheit.

Spray a cookie sheet with olive oil spray.

In a medium bowl, combine cauliflower, egg,  and cheese.  Press evenly on the pan. Sprinkle evenly with fennel, caraway,  finely chopped garlic, oregano and parsley.

Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).

Remove the pan from the oven.

To the crust, add sauce, then toppings and cheese.

Place under a broiler at high heat just until cheese is melted (5-10 minutes)

Many thanks to Dee Lieber for providing the tantalizing photo for this recipe!

Tags: cauliflower, pizza Posted in Soups and Meals3 commentsHula Kitchen Ground Meat Jerky Nora

This is the most incredible tasting jerky I’ve ever eaten!

2 pounds ground meat

¼ cup Hula Kitchen Jerky Spice Mix¼ cup waterA few drops of stevia4 teaspoons apple cider vinegar

In a measuring cup add the water, vinegar,  stevia  & Hula Kitchen Jerky Mix.  Blend well and mix into the ground meat.  A 5 tray dehydrator will hold about 4 pounds of meat.  Set the dehydrator on the highest setting (145-155 degrees).Fashion the meat into a link sausage shape, place on the drying racks and thenflatten (approx. ¼ thick).

Let the jerky dry for around 5 – 10 hours. Test for doneness, as each dehydrator will vary.     I rotate the trays about half-way through.

Store in the refrigerator.

Recipe from www.mynutritionaltherapist.com

Posted in Satisfying Snacks0 CommentsMangalore salmon braised with coconut milk Nora

This delectable recipe was sent to me by Durga, a member of Portland’s local Weston A. Price Foundation’s group with paleolithic culinary tendencies…for the good fortune of us all.  I have made some small modifications to allow for better adaptation to Primal guidelines….Enjoy!

Servings: Serves 4

Ingredients for marinade:

1/2 teaspoon fenugreek seeds2 tablespoons red- or white-wine vinegar2 teaspoons ground coriander seeds1 teaspoon ground cumin1/2 teaspoon cayenne1/4 teaspoon turmericFour 3-ounce pieces salmon fillet with skin3 bell peppers (preferably different colors)1 medium onion10 fresh curry leaves4 large garlic cloves4 tablespoons olive oil1 tablespoon grated peeled fresh gingerroot2 cups Laxmi’s fresh coconut milk or canned unsweetened coconut milk *1 teaspoon coarse salt, or to taste

Recommended Accompaniment: steamed veggies with butter and/or Cauliflower Rice (see recipe)

Preparation:

Make marinade:In an electric coffee/spice grinder finely grind fenugreek seeds and in a small bowl stir together with remaining marinade ingredients. In a shallow baking dish rub salmon fillets all over with marinade. Marinate fillets, covered, at cool room temperature 30 minutes.While salmon is marinating, cut bell pepper into thin strips, thinly slice onion, and finely chop garlic. In a 10- to 12-inch nonstick skillet heat 1 1/2 tablespoons oil over moderately high heat until hot but not smoking and sear fillets until golden, about 2 minutes on each side. Transfer salmon to a plate. To skillet add onion, garlic, gingerroot, and 1 1/2 tablespoons oil and cook over moderate heat, stirring occasionally, until onion is lightly browned. Stir in coconut milk and salt and bring sauce to a boil, stirring. Add fillets and gently simmer until they are just cooked through and sauce is thickened, 5 to 6 minutes.In another skillet heat remaining tablespoon oil over moderately high heat until hot but not smoking and sauté bell peppers, stirring, until crisp-tender and lightly browned, 5 to 6 minutes.

Serve salmon and sauce over Cauliflower Rice, topped with bell peppers!

BONUS:

ANOTHER SIMPLE RECIPE DURGA RECOMMENDS:

“Saute a little ground or leftover meat in ghee and celtic sea salt, add some chopped greens or other non-starchy veg until wilted, add some bone broth and a little chopped garlic and let it simmer a couple of minutes. Pour it in a bowl over a spoonful of coconut oil and a BIG spoonful of mixed herb pesto.

It’s pretty YUM.”

NO LIE, Durga.

* Note:  For those of you concerned about BPA, guar gum or xantham gum:

The brand Native Forest has an organic coconut milk packaged in a BPA free can. The trace amount of guar gum used (in my opinion) is fairly negligible and not of any significant concern (unless someone has an unhealthy gut or digestive issues like SIBO – small intestinal bacterial overgrowth). 

If someone suffers from GI symptoms in general (especially IBS), you can go to www.importfood.com and order the Aroy-D all natural coconut milk or cream in a carton (no BPA, guar gum or xanthan gum added).

You always have the option of making coconut milk from scratch as well.    

 

 

 

Posted in Soups and Mealsone commentCAULIFLOWER MASHERS Nora

Many will be hard-pressed to distinguish this dish from conventional mashed potatoes—only it is far more flavorful and delicious.  It is also largely “carb-free” (starch-wise), yet contains fiber and a very nourishing blend of nutrients.  Use it as you would mashed potatoes and never miss potatoes again.

Ingredients:

One head cauliflower One-half lemon Garlic clove (crushed or minced) KerryGold (or raw, grass-fed) butter – two or three tablespoons (or as much as

desired) Cream Cheese or creamy goat cheese (optional if casein sensitive or undesired) Celtic/Himilayan sea salt Pepper (if desired) OPTIONAL:  Sauté diced onions and/or shitake/maitake mushrooms in butter

Directions:

-Fully steam the head of cauliflower until fairly soft (but not completely lifeless).

-Transfer cauliflower to a large mixing bowl and mash thoroughly

-Squeeze in the ½ lemon (juice)

-Add garlic, butter, cream cheese (to taste), and/or optional sautéed onions/mushrooms and blend

-For an extra creamy texture add blended contents to a blender and whip up until creamy smooth

-You can add an extra pat of butter on top when serving, if desired

-Feeds 4 (give or take)

Posted in For The Recovering Carbovore6 commentsCAULIFLOWER RICE Nora

You can use this as a side dish or add it to stir-fry’s as you would rice.  It’s a great substitute!

Ingredients:

½ to one head cauliflower KerryGold (or raw, grass-fed) butter Garlic, salt and/or any desired seasoning Tamari (optional)

Directions:

-Coarsely grate cauliflower in raw state

-Sauté “gratings” in butter with seasonings

-Add tamari (for that “stir-fried flavor”) if desired

You can use this as a side dish or add it to stir-fry’s as you would rice.  It’s a great substitute!

Posted in For The Recovering Carbovore0 CommentsNORA'S LITHUANIAN RED CABBAGE DELIGHT Nora

Both my parents came from Lithuania and among the many Lithuanian culinary delights I grew up with is something similar to this particular dish.  I hope my mother will forgive me for the liberties I’ve taken, but I think the rest of you will agree this dish is as delicious as it is healthy!

Ingredients:

½ head red cabbage, sliced fairly thin and diced KerryGold (or some other quality grass-fed) butter Aged balsamic vinegar Sautéed shitake/maitake mushrooms (in butter)

Directions:

Melt butter in a large pan.  Over medium heat, add red cabbage and a few healthy dashes of balsamic vinegar.  Let cook for a few minutes (maybe 5-10) until chewy but still ever-so slightly crisp/crunchy.  Add in sautéed mushrooms, warm and serve.  Good for 4 or so side servings.  Absolutely delicious!

Francesca’s “Lamb Korma” (Gluten & Dairy-Free) Nora

 

Francesca’s “Lamb Korma” (Gluten & Dairy-Free)

Ingredients:  (Serves 4)- 1 lb lamb leg (cubed into small pieces, about 1 inch in size)

- 3 Tablespoons Sesame Tahini

- 15 oz can coconut milk

- 3-4 lemons

- 1 medium sweet onion (cut into large chunks)

- 2 cloves garlic, finely chopped

- 1/2 tsp fresh, finely chopped ginger

- 1 head cauliflower

- coconut or olive oil

- curry spices: black cardamon, paprika, coriander, cayenne, dry brown mustard, garlic, fennel, fenugreek, turmeric. etc. Neera’s Curry Masala sold at Whole Foods is superb, highly recommend. (FYI: I called the owner and the “other spices” listed on label contain nothing artificial or “bad”, she said it is just a few spices she left out to keep the recipe secret.)

- Saute onions on a low heat (in coconut or olive oil. I use olive because there is already a strong coconut flavor from the milk). Add salt after partially cooked and then cook until caramelized

(golden brown in color) and soft. Remove and then “smash” on a cutting board using a fork. Put aside.

Sauce- Make tahini sauce by mixing 3 tablespoons tahini with about 1 lemon and about 1/4 cup ice cold water (add water and lemon a little at a time and then wisk with a fork. Keep adding water and lemon a little at a time until it is light in color and slightly liquid in texture. Tip: add more lemon than water for a better flavor)

- Mix tahini sauce above in with the can of coconut milk and about 1/4 cup spices (or to your liking)

- Squeeze in another 1/2-1 lemon (more or less, to your liking)

- Heat on low flame.

 Lamb- Coat the lamb lightly with the same spice blend used in the sauce, sea salt, and then briefly brown lamb, after about a minute add the garlic and ginger and saute another minute, add a squeeze of lemon (to create liquid) and pour all contents into sauce

- Stir and simmer on a low heat for 1-1.5 hours or until the lamb is soft like butter (can cover later so not to continue reducing). Stir frequently

* Don’t be afraid to add water and/or lemon as it cooks if it is too thick. This dish has a lot of sweetness to it so the acid from the lemon flavors it nicely.

CauliflowerCut cauliflower into small pieces and boil. Do not let it get too soft, you want to “rice” the cauliflower, not “potato” it. Drain, put back into pot (heat off) add a very small amount of some kind of fat (too much will make it too soft). I use the almond oil for this dish as it keeps the flavor neutral, can use butter, coconut oil, olive, etc. Stir/mash briskly with a pronged utensil until it crumbles.

Pour lamb over cauliflower and enjoy!

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Tags: cauliflower, lamb, primal recipe Posted in Primal Recipes ,Soups and Meals4 commentsDr Ron’s Raw Cauliflower “Tabouli” Salad admin

Credit: Bethann Mathews

 

 

 

 

 

 

 

 

Ingredients• 1 whole cauliflower grated • as much broccoli & beans cut reasonably small, in boiling water for 3 minutes

and then refreshed under cold water • 1 Spanish onion chopped, not too finely • 1 bunch of green onions (we call them Shallots in Australia – they are long and

thin, no bulb at the end, with a little bit of white and mostly green) • 1 cucumber, peeled and seeded (leaving the seeds in makes it mushy in the next

day or two….the salad keeps well for a couple of days) • 1 big bunch of curly leaf parsley or Italian parsley or both, very finely chopped • lots of olive oil and lemon juice to taste • Himalayan or celtic sea salt, plus some black pepper

Instructions• Mix all ingredients• Serve and enjoy!

(note: you can modify this recipe to suite your tastes and food sensitivities)

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Many thanks to Dr. Ron Ehrlich for providing this tasty recipe and Bethann Mathews for providing the photo!

Dr. Ron Ehrlich’s website and blog:http://www.drronehrlich.com/

Sydney Holistic Dental Centre:http://www.shdc.com.au/

 

 

Tags: cauliflower, primal recipe, tabouli Posted in Healthy Sides ,Primal Recipes0 CommentsNora’s Northwest Wild Salmon, Wild Mushroom and Vegetable Saute admin

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Ingredients:

Wild Caught Salmon

Shitake Mushrooms

Maitake Mushrooms

Spinach (fresh)

Chopped Asparagus

Sliced Sweet Onion

Garlic (or shallots)

Coconut Cream (Wilderness Family Naturals)

Splash of Sherry

Salt and Pepper or other seasonings to taste

 

Preparation:

Saute the mushrooms, onions and garlic in grass fed ghee (Pure Indian Foods).

Add asparagus to the saute.

Cut the salmon in bite sized pieces and add to the saute.

Add seasonings to saute.

In a separate sauce pan, place the coconut cream and spash of sherry with seasonings as desired.

Warm the coconut cream in low to mediam heat.

Add handful of fresh spinach leaves to vegetable saute. Cover and allow to wilt.

Then serve on plate (as is) or over cauliflower rice.

Pour coconut sauce mixture over the fish and vegetable saute.

Serve and enjoy!

~ Nora

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Tags: paleo recipes, primal recipes Posted in Primal Recipes ,Soups and Mealsone commentThai Salad with Spicy Dressing Nora

Serves 6

The Salad ingredients:

1/2 head of Napa Cabbage, shredded2 cups chopped, cooked chicken or seafood2 bell peppers (red, yellow, or orange) cut into matchsticks2 large carrots cut into matchsticks1 bunch green onions, thinly sliced on the diagonal1 cup mung bean sprouts

enoki or other fresh sliced mushrooms (optional)1 cup roasted macadamia nuts, finely chopped1 cup chopped cilantro leaves

In a large bowl toss the shredded cabbage in some of the dressing,. Arrange the cabbage on a large platter. Scatter the cooked chicken or seafood on top of the cabbage. Artistically arrange the prepared bell peppers, carrots, green onions, and tomatoes around the edge of the salad, and scatter the mung bean sprouts on top. Whisk the dressing and spoon some more evenly over top.Garnish the salad with 1/2 cup of the chopped macadamias and the cilantro.

Spicy Dressing:

3/4 cup seasoned rice wine vinegar1 cup organic cold pressed sesame oil1/4 cup Nama Shoyu soy sauce of San-J wheat free tamari (if you want this dressing to be gluten free, make sure you choose the second option)Juice of one lime2 tablespoons minced garlic4 tablespoons microplaned fresh or frozen ginger1 teaspoon red pepper flakes1 jalapeno pepper, seeded and finely diced

In a bowl whisk together all the dressing ingredients. This dressing keeps really well in the refrigerator.

Recipe from Pauli Halstead’s wonderful cookbook: Cuisine for Whole Health

Plus click here for a recent interview with Pauli on The Nourishing Gourmet!

Tags: healthy eating, nutrition, recipe Posted in Primal Recipes ,Soups and Meals3 commentsA couple of Kale Recipes that I love! Nora

 

KALE SALAD

1 Bunch Kale, with the mid-rib removed and cut into small pieces.

½ teaspoon sea salt

Juice of ½ lemon

3 Tablespoons olive oil

¼ cup nuts (lightly toasted pecans, hazelnuts, pine nuts are some of my favorites)

1 tomato diced

Massage the kale with the salt and the lemon juice, until it starts to break down. This takes about 2 minutes. Mix in Olive Oil, tomato & nuts. Mix well and serve.

Note:  There are endless ways you can change this recipe!  You can use lime juice rather than the lemon juice, and replace the olive oil with a small avocado, but after you massage in the lime juice and salt, then massage in the avocado.  It’s like adding an instant creamy dressing.

I have also added feta cheese and olives along with the original recipe.

Just remember this recipe is very addicting, and if you make it for a pot luck you will always be ask to bring it.

Meet the cook – Tracy Bosnian

Tracy is a practicing Nutritional Therapist and Western Herbalist in Portland, OR. She has been teaching medicinal herbalism classes since 1995. Her history includes co-teaching Northwest Herbs at the National College of Naturopathic Medicine as well as the Common Roots course in herbal medicine and the co-presenting of the Breitenbush Herbal Conference.

Tracy graduated as a Nutritional Therapy Practitioner in 2005, is a member of the Nutritional Therapy Association’s Board of Directors and assists with the Nutritional Therapist Training Program in Portland OR. She is co-owner of Hula Kitchen selling Coco Yo coconut yogurt and other specialty food and herbal products. Go to www.HulaKitchen.com or email Tracy@HulaKitchen.com for a complete list of products. To make an appointment for nutritional therapy, go to www.mynutritionaltherapist.com or call 503-236-2220.

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KALE CHIPS

1 bunch of kale

1-3 tablespoons olive oil  (or combine olive and sesame oil)

1 teaspoon seasoned salt  (or sea salt)

Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment or wax paper.

With a knife or kitchen shears carefully remove the leaves from the thick stems.  Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and rub into the kale thoroughly. Then tear into bite size pieces. Place on sheet and sprinkle with seasoning salt.

Bake until the edges brown but are not burnt, 10 to 15 minutes then sprinkle with nutritional yeast. 

(Note: If you are allergic to molds, you should use nutritional yeast only under the supervision of a naturopath. And if you have osteoporosis you should avoid this food. The high levels of phosphorus in the yeast may leech calcium from bones as our bodies attempt to maintain a 2:1 ratio of calcium to phosphorus. Thanks Cynthia!)

(Adapted from the kitchen of Natalie Palmer)

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OMG…

For anyone out there eating the Primal Body-Primal Mind way that misses the delightful crunch of popcorn and those other crunchie-munchie snacks, your days of deprivation are O-V-E-R.

All I ask is that you try these and then ask yourself if this is not better than the best popcorn.  –All guilt, gluten and glycemic-free!  I’ve always thought of Kale as more of a decorative garnish than anything I sincerely enjoyed eating.  No more.  Kale chips may just be the most decadently healthy snacking pleasure you’ve enjoyed in a good while (well, since you tried my nut balls, that is).  And they’re so easy to make!   Mmmmmmmmmmm……

~ Nora

Tags: healthy eating, healthy snack, Healthy snack foods, kale recipes, nutrition, Primal snacks Posted in Healthy Sides ,Primal Recipes ,Satisfying Snacks8 commentsBeef "Stoup" for Five Nora

Ingredients:

1 lb. stew beef (try US Wellness Meats, or any pasture fed only beef)

1 large tomato

6-8 crimini mushrooms

1 onion

1 red pepper

Unfiltered olive oil

Butter

Garlic, Sea salt, Basil

Instructions:

Cut beef into small pieces (small enough to fit in a soupspoon)

Put in bowl, add olive oil, stir well, leave for 1 hour

(Can be refrigerated overnight after the 1 hour; remove 1 hour before cooking)

Cut up all vegetables, save tomatoes separately

Heat butter in heavy pan (to Medium, no hotter), add beef, stir til mostly cooked

Add vegetables (except tomatoes), stir gently

(Add butter if things look too dry – the beauty of mushrooms is how much fat they soak up)

Stir in minced garlic, 1-2 t.

Put a lid on it (keeps steam in), cook low for a half hour (minimum) or up to a couple of hours, BUT:

Add water so it becomes thinner than stew, thicker than soup (=Stoup)

(Quantity – 3-5 cups; use your judgment; it can always be evaporated off)

Near to mealtime, add fresh tomato

Stir in crushed dried Basil (or fresh if you have it), 1+ tsp.

If there is not enough to fill 5 bowls as a main course with salad, add water

If there is too much broth and it looks weak, simmer — GENTLY! — til there is less

Add Sea salt and serve it up.  Enjoy!

(with thanks again to Betsy Davenport!)

Stoup = stew + soup

Tags: recipe, soup, stew Posted in Primal Recipes ,Soups and Mealsone commentNot Actually My Restaurant, But "My" Table…In the Moment Nora

"Nora's Table" is actually a restaurant in Hood River, Oregon!

Tags: Hood River, Nora's Table, Oregon, restaurant Posted in Primal Recipesone commentSeeds For The Seedy Nora

Pumpkin seeds

Sunflower seeds

Sesame seeds

Chopped nuts (not too many)

Be sure the seeds have all been roasted to make them a bit crisp.

Mix them in whatever proportion you like

I put about:

~1 ½ cups pumpkin seeds

~1 cup sunflower seeds

~a fistful of sesame seeds

In a sauté pan, melt butter and coconut oil in equal amounts

(Quantity?  enough to coat the seeds once you put them in)

Pour in seeds, being sure they are coated with FAT.

Pour back into the bowl and salt/season right away so it will stick

While fat is still warm.

Possible seasonings can include something like curry, or cinnamon, cardamom, ginger…whatever.

Put mixture in a container with tight lid, an SHAKE to mix well.  Let cool at either air temperature or in fridge.

Makes a great snack!

(with thanks to Betsy Davenport)

Tags: healthy snack Posted in Satisfying Snacks3 commentsNora's Nut Ball Snackers Nora

(I hope these aren’t my only legacy)

The following recipe is for a snack many of my clients have just fallen in love with.  It’s easy to make and utterly delicious.  It’s also very satisfying for both the taste buds and the appetite.  Should you find yourself hungry between meals and need “a little something” I think you’ll agree that these are wonderful.

You’ll need:

• One regular-sized jar of almond butter (or any other nut butter—other than peanut or cashew butter—that you prefer).  Stir surface oil in well!

• 5-10 oz (an approximation) of organic nuts (almonds, pecans, macadamias, brazil nuts, pistachio’s…etc, preferably pre-soaked and dried).  Use a food processor to grind or chop to desired consistency/”chunkiness”.

• Handful of organic sesame seeds and/or chia seeds (great source of mucilaginous fiber to help “keep that train rolling”)

• Organic shredded coconut (as much or as little as you like) • Alcohol-free (glycerin-based) vanilla extract, or powdered/crushed vanilla beans • One full brick (room temperature) of KerryGold butter (decidedly a “key” ingredient)

Optional ingredients:

• Organic coconut flour (Bob’s Red Mill makes a good one) -  add for additional yummy coconut flavor and/or better binding

• Organic coconut butter…(you have to taste this stuff to believe it!) • Stevia (for added sweetness, if needed or desired) • Bee pollen (why not? Good source of flavinoids) • Organic cacao nibs (Dagoba has quality ones) – adds chocolaty flavor without adding sugar. 

Also, cacao nibs have roughly 2X the antioxidant content of green tea! • Lately I’ve taken to adding a scoop of Garden Of Life “Super Seed” (fiber supplement) for

some added great texture and flavor • Whatever floats your boat (and happens to be low carb)

Blend the above in a bowl thoroughly, then spoon out into little “balls” onto wax paper on a plate or tray.  Refrigerate for a good hour, or until these firm up.

If you want to take them with you, you might consider placing them in a small portable cooler.  You could also individually wrap these in wax paper to secure them (if they can’t be refrigerated) so that

they don’t get all over everything if they melt.

Prepare your taste buds to be dazzled!

Posted in Satisfying Snacks16 commentsNora's Carpaccio Nora

For all you raw meat lovers out there…or soon to be.

FYI–the photo is not mine but is an approximation of what the final dish will look like.  This carpaccio can be used as a gourmet appetizer or as a simple raw food meal guaranteed to curl your toes with delight.  Even if you have never had raw meat (or have been afraid to try it) you’ll be surprised at how easy it is to love.  Raw meat is actually easier to digest and contains many enzymes, nutrients and hydrophylic colloids lacking in cooked meat.  –Good stuff, Maynard.

You’ll need:

• One 100% grass-fed/finished eye-of-round roast (I get mine from US Wellness Meats), frozen solid for two weeks and thawed for about 1 day (still semi-frozen…this is key)

• An electric meat slicer (this really works best) OR a very sharp knife and steady hand • A few thinly sliced rounds of organic sweet onion • Organic capers (small) • Organic and (preferably) unfiltered extra virgin olive oil (@1/4 cup or to taste) • Organic and aged balsamic vinegar (@1/8 cup or to taste) • A quality organic prepared mustard (about 1 TB or to taste) • Organic freshly cracked black pepper and/or garlic pepper to taste • A handful of shredded organic parmesan cheese or shredded sheeps milk gouda • A small handful (or more) of micro-greens (optional…but a lovely addition) • Sliced avocado (an excellent garnish and nice extra source of healthy fat–again, optional but

lovely)

Slice several paper thin slices of semi-frozen eye-of-round roast and arrange on a large plate or platter.

Arrange sliced onions and capers over the top

Season with garlic pepper, pinch of Celtic sea salt and/or cracked black pepper

Blend olive oil, vinegar and mustard together, whisking with a fork until blended, then pour evenly over the meat

Sprinkle cheese (optional) over the top and add microgreens

Add sliced avocado on the side and season, if desired

Admire…

Serve, savor and devour (and prepare to become thoroughly addicted)