Tag Archives: pepper

Simple Meals

Breakfast can be simple and cheap. Most of us eat too much anyway, so why not save money and cut back on food? Best choice is to eat unadulterated, local, healthy in small portions.

Depending on how hungry i am:

  • 1-2 okras
  • 1/2 teaspoon olive oil
  • 1-2 eggs
  • Salt and pepper to tasted
On very low heat, saute 1 or 2 sliced okra in 1/2 teaspoon olive oil.

Beef, Tuna, Chicken Salad

A recipe i learnt from my Grandma Falconer is Beef Salad.  This mixture makes great take-to-the-field sandwiches, yet easily fits onto a bed of lettuce, use as a dip with crackers or chips, or eat by itself.

The starting point for the meat is about 1/2 lb of ground cooked roast, ground cooked chicken, or 1 6 oz can of tuna.  I’ve tried this with lamb roast and turkey, and for whatever reason, it just doesn’t taste quite right.  Personal taste – i love lamb.

  • 6 hard cooked eggs
  • 1 tablespoon mustard
  • 1 tablespoon chopped pickles or pickle relish, optional
  • 5-6 tablespoons mayonnaise
  • pinch of salt and pepper, if desired

Peel and chop the eggs, either by hand or in a food processor.  Place them in a medium sized bowl, then add the meat and other ingredients.  Stir and mix thoroughly.

Voila!  already ready to serve.  This recipe if fully adjustable to your own tastes.  Perhaps you prefer more meat to eggs or vice versa.  Or a spicier mustard or more mayo.

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Deviled Eggs – Newest Recipe

In my quest to use more local and less processed ingredients in making meals, I’ve updated my previous deviled egg recipe with this one which does not need Worcestershire sauce or Bragg’s Amino Liquid.  There is too much soy in our lives and there is no need for it.  Especially given the proliferation of genetically engineered soybeans.

Deviled Eggs

Ingredients:

  • 12 large eggs (hard cooked)*
  • 4 tablespoons mayonnaise
  • 2 tablespoons mustard
  • 1/2 teaspoons sea salt
  • 1/4 teaspoons black pepper
  • 1 tablespoon lemon juice

Directions:

Peel hard cooked eggs, slice in half lengthwise and remove yolk to food processor or mixer (or smash by hand with a fork).  Place the egg white halves on a plate or special deviled egg plate or container.  Smash the yolks to fine pieces and remove to a bowl, then add the remaining ingredients mixing thoroughly.

You can then spoon a bit of the yolk mixture into each egg white half or use a pastry tube for a more decorative look.  Cover, refrigerate and use withing a couple days.

Clearly, i don’t have all the ingredients local – we cannot grow lemon trees in our north Missouri, Hardiness Zone 5B.  (Find your hardiness zone here at Stark Bros Nursery.)  So, i’m sure looking for suggestions for a suitable replacement.  Salt and pepper is also a work in progress.

*Tips:  Remember to use 7-10 day old eggs for easier peeling.  Allow them to come to room temperature before cooking.  Place in a pan and just cover with water, place on a lid, then bring to a boil, turn off the heat and let stand in hot water for at least 20 minutes.  Drain and cool before peeling.

Egg Noodles w/Sausage & Kale

Sorry that there are no photos, but have received requests for this recipe, so am publishing ahead of those.  Next time i prepare this delicious recipe, i’ll take and add photos to this entry.

Cheers!

tauna

 

Egg Noodles w/Sausage & Kale*
INGREDIENTS
3 tablespoons olive oil
1 lb lamb or beef sausage
½ lb kale, tough stems and center ribs discarded and leaves coarsely chopped (or spinach)
½ lb dried egg noodles
2/3 cup water
½ cup Parmesan cheese
DIRECTIONS
Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then cook sausage, breaking up any lumps with a spoon, until browned, 5 to 7 minutes.
Meanwhile, blanch kale (or spinach) in a 6-quart pot of boiling salted water, uncovered, 5 minutes. Remove kale with a large slotted spoon, drain over pan, and add to cooked sausage in skillet.  Sauté, stirring frequently and scraping up any brown bits from bottom of skillet. Return cooking water in pot to boil and cook egg noodles in boiling water, uncovered, until al dente. Add noodles to skillet with a slotted spoon and ½ cup reserved cooking water if necessary, tossing until combined. Stir in cheese and thin with additional cooking water in desired.  Serves 6.

Tips: Retain some of the noodle cooking water and add to any leftovers for easier warming up. As always, use eggs (for making noodles) from pastured hens and sausage from grass-finished animals for best nutrition and flavour. Grow your own or buy the greens from your neighbour.   I make beef sausage a few days ahead and freeze; time allows the spices; salt, sage, black pepper, to meld with the ground beef.

*adapted from recipe in the March 2006 Gourmet magazine.

Egg Noodles
INGREDIENTS
2 cups unbleached white or whole wheat flour
3 egg yolks
1 egg
2 teaspoons salt
1/4 to 1/2 cup water
DIRECTIONS
Make a well in center of flour. Add egg yolks, egg, and salt; mix thoroughly . Mix in water, 1 tablespoon at a time, until dough is stiff but easy to roll. Divide dough into 4 equal parts. Roll dough, one part at a time, into paper-tin rectangle on well-floured cloth-covered board. Cut into narrow strips with a knife or noodle cutter. Shake out strips and place on towel until stiff and dry, about 2 hours. Break dry strips into smaller pieces. Cook in 3 quarts boiling salted water (1 tablespoon salt) until tender, 12 to 15 minutes; drain. About 6 cups noodles. Storage: after drying, noodles can be covered and stored no longer than 1 month.

Use these noodles for the Egg Noodles w/Sausage & Kale Recipe.

Mashed “Potatoes”

As I wind up the last day of my Wheat Belly 10-day detox, I’ll share another basic yet tasty recipe from Dr William Davis.

Mashed “Potatoes”     (makes 4 servings)

  1. 1 large head cauliflower
  2. 1/4 cup canned coconut milk (i use raw milk from grassfed cows)
  3. 2 tablespoons butter (from the same cows, but you could replace this with olive oil)
  4. 1/4 teaspoon sea salt
  5. Ground black pepper to taste

Place a steamer basket in a large pot with 2″ of water.  Bring to a boil, then reduce the heat to medium. Place the cauliflower in the basket, cover, and steam for 15 to 20 minutes, or until tender.

Remove from heat and drain.  In a blender, food processor, or food chopper, combine the cauliflower, milk, butter, salt, and pepper.  Blend or process until smooth

Per serving:  131 calories, 4 g protein, 11 g carbohydrates, 9 g total fat, 6 g saturated fat, 4 g fiber, 214 mg sodium.

Dr Davis provides these additional notes regarding this recipe:

Although not a grain, potatoes yield too many carbohydrates when cooked.  This is a problem in your 10-Day Detox because excessive carbohydrates turn off your capacity to lose weight by triggering blood sugar and insulin to high levels.  Rather than simply subtracting another common staple from your dinner table, here is a way to not just replace mashed potatoes, but to create something that tastes even better, but with none of the problems.  Replace butter with extra-virgin olive oil for a dairy-free version.

Here’s to feeling great!

tauna

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Wash a head of cauliflower.

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With a sharp knife, cut away the stem and leaves of the cauliflower head.

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Don’t throw away those leaves and stem!  Save them all for later chopping for soup, casserole, lumpia.  The leaves have a tangy, crisp taste.

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The recipe calls for separating into florets, but i really didn’t find that necessary.

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Place the steamer basket and cauliflower in pot for steaming.

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Cover and steam 15-20 minutes.  Oh good grief, i got myself in the lid.

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For my family, I cut the head in half because we just don’t need so much.  One half, i will save for later to serve with melted sharper cheddar over top.

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After the cauliflower has cooled slightly, I process the cauliflower in my ancient food processor and add the remaining ingredients.

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Mashed “potatoes”

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Served with fresh green salad mix and a grilled grassfed ground beef burger from our own herd. (this one is actually from that bull!)  And a small piece of Wheat Belly Herbed Focaccia bread.

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A couple days later, I was going to make soup, so i whirred up those leaves and stems.

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Israeli Salad

As soon in the spring that i can source good veggies, i start making my Israeli Salad.  I eat a whole batch nearly everyday that i can through the growing season until the veggies get yucky again.

My recipe is simple:

1 green pepper chopped
1 tomato chopped
1/4 cup chopped onion
1 cucumber chopped
2 tablespoons dried cilantro or parsley (double that if using fresh)
1 teaspoon Real salt (double this if you are sweating a lot and need salt)
1/2 teaspoon black pepper
1/2 teaspoon cinnamon
1 tablespoon lemon juice
1 tablespoon olive oil

Stir it all up.  As with most veggies and fruits – room temperature is best for lovely flavours.

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Hamburger Soup

Sunny, but frosty out this morning and although we are expecting a high of 45F, warm soup will feel mighty good today.

Hamburger Soup

  • 1 lbs grass-finished ground beef (browned)
  • 1 cup sliced carrots
  • 1/2 chopped onion
  • 2 cups diced tomatoes
  • 2 cups water or soup stock
  • 1 cup diced celery
  • 2 teaspoons salt (if desired)
  • 1 teaspoon black pepper (if desired)

One pot directions:  brown the ground beef in 1 tablespoon olive oil until no longer pink, add all the other ingredients and simmer.  The longer you simmer it, the more the flavours will meld and veggies soften.

Be creative in ingredients – celery substitute could be the leaves off the back of a head of cauliflower or chopped kohlrabi, leeks would work.  Instead of carrots, maybe turnips, swedes, or rutabaga.  I use my own frozen tomatoes from my garden and since i don’t really cook them down, there is plenty of water in with them, therefore i don’t add more water.  Recipes like this are perfect for emptying the frig or freezer.

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The leaves off the back of a head of cauliflower make a LOT of greens for soup!  Add vitamins A and C plus antioxidants to your meal, not the rubbish bin!