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JB's Stir-Fry Cookbooklet
Muffins
Tomatoes Lutece
Jane's Spelt Chocolate Chip Cookies
Spinach Brownies
Sasha's Recipes
Ginger Tea
Super-Dooper Winter Tonic
Japanese Ginger Dressing
Holiday Cheddar Cheese Ball
Jane's Homemade Chocolate Syrup
Chicken With Roasted Sweet Pepper Sauce
Jane’s Coconut Kanten
Pecan Dreams
Inverary Oatcakes
Molasses Cookies
Elderberry Shrub
Whole-Wheat Pizza
Kale and Carrot Soup
The Pressure Cooker Collection
Tuscan White Beans with Sage
Indonesian-Style Tempeh
Thai Chickpeas
Pasta with Peas and Sausage
Emily’s Chewy Granola Bars
Coconut Butter Cookies
Oatmeal Whole Wheat Quick Bread
Ranch Dressing/Mayo
Shrimp & Pineapple Fried Rice
roasted banana buckwheat pancakes
Moist Bran Muffins
No-Knead Whole Wheat Rolls
Muffins
Last month, many of you sampled some muffins we made with agave nectar and whole grains, and some asked for the recipe. This batter can be made in advance and will keep in the refrigerator for 2-4 weeks. Here is my recipe which I converted from a Hodgson Mill recipe:
Oven Ready Bran Muffins
3 c. unprocessed wheat bran
1 c. boiling water
¾ c. agave syrup
½ c. butter, softened
2 ½ c. whole wheat pastry flour
2 t. baking soda
1 t. sea salt
2 eggs, beaten
2 c. buttermilk (or yogurt)
Blend butter & agave together; set aside. Mix 1 c. bran with 1 cup boiling water; stir & let water absorb into bran. In separate bowl, combine flour, baking soda, & salt. Combine the moist bran with eggs, agave/butter mixture, buttermilk, flour, remaining 2 cups of bran, soda, & salt. Blend well. Place in refrigerator for future use or bake now. To bake, preheat oven to 400º. Stir batter well & spoon into paper lined muffin tins. Do not overfill. Bake 15 minutes. Keep remaining mixture in airtight container for 2-4 weeks and bake as needed. Enjoy with a piping hot cup of Rishi Blueberry Roiboos tea.
Yield: 2 doz, delicious, hi-fiber muffins.
This recipe is great for busy families.
(Note: if you prefer to use sugar, replace ¾ cup agave with 1 cup brown sugar)
Tomatoes Lutéce
Dan and I operated a commercial scale hydroponic tomato operation in Wisconsin.
Many folks in the area drove out to our farm to purchase our tomatoes
directly. One tomato devotee, Chris McCrindle, stopped every Friday on
her way home from Abbott Labs in Chicago. She shared this wonderful recipe
and it has been a summer favorite with our family and friends for many years.
It has to be the recipe I give out the most. If for some unusual reason, all
of them are not eaten in one sitting, you can chop them and use as a pasta or
bruschetta topping or they are delicious over scrambled eggs.
Ingredients
• 6-8 firm ripe tomatoes
• 1/4 c. parsley, chopped
• 1 clove garlic, crushed
• 1 tsp. Celtic salt, ground
• 1 tsp. sugar
• 1/4 tsp. fresh ground black pepper
• 1/4 c. Olive oil
• 2 tbsp. Braggs cider vinegar
• 2 tsp. prepared mustard
Directions
• Core tomatoes; slice each tomato crosswise into thin slices.
• Layer into a shallow serving dish.
• Combine remaining ingredients thoroughly and pour over tomatoes.
• Cover lightly. Refrigerate for 20-30 minutes before serving.
Jane’s Spelt Chocolate Chip Cookies
According to Arrowhead Mills, “Spelt is one of the first grains to be grown by early farmers as long ago as 5,000 BC. With its rich sienna color, this robust "nutty" flavored gem offers a good source of fiber. Its rediscovery is one of the most exciting events of the modern health and nutrition renaissance!” As whole grain flour, it is a good source of fiber (4 g per cup).
I use Spelt flour in a lot of my baking. It makes great focaccia bread too.
Yield: 3 dozen cookies
Preheat Oven: 350
Ingredients:
½ c. organic butter, Organic Valley
½ c. Spectrum shortening
1 ½ c. organic granulated sugar
2 eggs, Free Range
3 t. Frontier vanilla
1 t. baking powder (I use Ener-G brand)
3 ½ c. Arrowhead Mills organic Spelt flour
1 t. Hain sea salt
1 c. organic chocolate chips
½ c. chopped walnuts or pecans (optional)
Blend Butter, Spectrum shortening, sugar, egg and vanilla until very smooth and creamy. Blend flour baking powder, and salt and egg to butter mixture. Add chips and nuts and stir.
Drop by spoonfuls onto ungreased baking sheet. I use Silpat® liners for easy clean-up.
Bake for 12-15 minutes until brown. Oven temperatures vary so watch them carefully.
Spinach Brownies
The original recipe came from my friend, Judy Tompkins of Peace Valley, MO. A few adjustments have been made. These are delicious served warm or cold and are great for buffet suppers or potlucks.
9x13 pan, greased, 350 oven
Ingredients:
Sift together:
1 c + 1 T. Whole Wheat pastry flour
1 t Hain sea salt
¼ t ground white pepper
½ t dill weed (optional)
1 t aluminum free baking powder, such as Ener-G or Rumford
Add:
2 Free Range eggs, beaten
1 c milk, dairy or soy (organic)
¼ c canola oil
1 package frozen organic spinach, thawed, well drained & squeezed
½ c onion, diced fine
1 c Organic Valley raw cheddar cheese, shredded
Pour into greased pan and bake for 30-35 minutes until golden brown. Cool. Cut into squares. These freeze very well and you can simply thaw and reheat in a 350 oven until hot.
Options: ½ c of drained, chopped water chestnuts or ½ c of drained, chopped, roasted red peppers would be delicious additions. Printable Copy
Sasha's Recipes
"Local author, Master Herbalist, and Reiki Master Sasha Daucus was here at JB's for an herbal workshop on October 10th. Sasha discussed the 5 most helpful herbs which are: Echinacea, Garlic, Ginger, Goldenseal, and Valerian. She provided these timeless recipes and said she especially loves the Japanese Ginger Dressing."
Ginger Tea
A simple warming tea.
Bring 1 cup of water to a boil. Pour over 1 teaspoon dried ginger, and let steep 10-20 minutes. Drink as is or sweeten with honey to taste. Printable Copy
Super-Dooper Winter Tonic
Local herbalist, Donna Larsen, brought this old recipe to my attention. As a schoolteacher, she was exposed to pretty near every winter flu or cold that made the rounds. One year she began to take a teaspoon of this every morning and stayed well all winter. She began to bringtin pint jars of the vinegar every year to other teachers, who also found that when they took it, they stayed well all season. Traditionally, it is the vinegar which is used as a tonic. I also find that a spoonful of the blended herbs adds good flavor to winter dishes.
2 T fresh garlic
2 T fresh ginger root, peeled
2 T fresh horseradish root, peeled
2 T fresh onion
2 T fresh cayenne pepper
1 quart apple cider vinegar
Put garlic, horseradish, onion, and cayenne into a blender or food processor. Add enough vinegar to blend well. Chop ingredients until they are well mixed and very finely chopped. Add vinegar as neeeded to blend completely. Put chopped ingredients into a quart jar, and fill the jar to the top with vinegar. Cap with a plastic lid (to prevent the vinegar from corroding a metal lid). You may also lay a piece of plastic wrap over the top of the jar and screw on a metal lid over the plastic wrap.
Take 1 tablespoon of vinegar a day throughout the flu and cold season, as a preventative measure. Printable Copy
Japanese Ginger Dressing
This delicious salad dressing comes from my friend Peggy Donohue. She suggests using it on a spinach salad. I find it also makes a decious sauce to make plain rice special.
3 T onion
3 T peanut or canola oil
2 T white vinegar
2 T honey
1 1/2 T grated ginger
1 T ketchup
1 T soy sauce
1/4 t or more of crushed garlic
Salt and pepper
Blend well and put on salad. Printable Copy
Holiday Cheddar Cheese Ball
Get the ball rolling the minute your guests arrive with this crowd-pleasing, festive snacker. Try rolling it in your favorite chopped nuts or seed blend for added flavor. Delicious when served with hearty crackers, vegetable crudités, or sliced apples and pears.
Makes 2 large balls.
Ingredients:
• 1 pound Organic Valley cream cheese, softened
• 1 cup organic cheddar cheese, shredded fine (we use Morningland or Organic Valley)
• 1.4 cup organic asiago cheese, shredded fine
• 2 T organic red bell pepper, diced
• 2 T chives, chopped
• 2 T parsley, chopped
• 2 t garlic, fresh, minced
• 1 t black pepper
Directions:
• In food processor, blend cream cheese until slightly fluffy
• Add cheddar and asiago cheese and garlic; pulse until lightly blended
• Remove into small bowl and stir in bell pepper, chives, parsley, salt and black pepper.
• Refrigerate until thoroughly chilled. Divide in half, then form into 2 equal sized balls.
• Roll or garnish with extra chives, parsley, and red bell peppers.
• Serve at room temperate as directed above. Printable Copy
Jane's Homemade Chocolate Syrup
This has Hershey's licked!
Ingredients
1 c. organic sugar
1/2 c. organic cocoa powder (I use Askinosie's organic cocoa)
1/8 t. Hain Sea Salt
1 c. pure water (not softened tap - use bottled, filtered or distilled)
2 tsp. Pure Vanilla extract
1 t. Arrowroot Powder
In a heavy medium saucepan, combine sugar, cocoa, and salt. Gradually whisk in the water until smooth.
Bring to a boil over medium heat, stirring to dissolve the sugar. Continue cooking for 3 more minutes, stirring all the while. At the end of the 3 minutes, lightly sprinkle 1 t arrowroot over the sauce and whisk well. The arrowroot will give it a lovely consistency without changing the taste.
Cover and refrigerate for up to 1 week or put in canning jars and process in a hot water bath.
This is handy if you put into a squeeze type bottle and use it for beautiful plate decoration for many of your family’s favorite desserts. It is delicious stirred into soy or cow’s milk and terrific on your favorite frozen ice cream, dairy or otherwise. Enjoy!! Printable Copy
Chicken With Roasted Sweet Pepper Sauce
Ingredients:
For the Sauce:
One 12 ounce jar roasted red bell peppers, drained (available at JB’s)
2 T fresh lime juice
1 T olive oil
1 T minced onion
2 t Cajun seasoning, or to taste
1 clove garlic, minced
½ t. freshly ground pepper, or to taste
¼ t sweet red pepper flakes (optional)
• Whiz above 8 ingredients in blender until smooth.
To complete the recipe:
4 boneless, skinless chicken breast halves (about 4 ounces each)
3 T unbleached flour or gluten free breading (available at JB’s)
½ t. Sea salt
¼ t fresh ground black pepper
1 T Olive oil
Fresh Flat Leaf Parsley for garnish
Place chicken breasts in a plastic bag; lightly pound to a ½-inch uniform thickness.
Combine the flour and seasonings in a large Ziploc bag. Place two breasts in the bag, seal, and shake. Repeat with 2 remaining breasts.
Heat the olive oil in a large cast iron or nonstick pan over medium-high heat. Arrange the breasts in a single layer; cook for 2 minutes per side or until they are lightly browned but not cooked through.
Reduce the heat to medium and pour the red pepper sauce over the chicken breasts. Cover and cook for about 8 minutes or just until the chicken is cooked through at the thickest points.
Transfer the chicken breast to serving plates and top with sauce. Garnish with plenty of fresh minced parsley. Serve with a salad and short grain brown rice or a toothy pasta such as penne or rigatoni. Enjoy! Printable Copy
Jane’s Coconut Kanten (Dairy Free dessert)
I discovered Kantens several years ago in one of my vegetarian magazines. Even though we are not vegetarians, I enjoy many of the recipes due to their healthy nature. The agar is an ocean seaweed that is very high in fiber and used for thickening .The coconut milk is high in Medium Chain Triglycerides, a good fat so this is delicious, light and guilt free.
Serves 9
Ingredients:
32 ounces whole coconut milk, not lowfat
2 t agar agar flakes (available at JB’s)
1/3 cup agave nectar (available at your favorite health food store :o)
1 t vanilla extract
Instructions:
In medium saucepan, combine the milk and the flakes. Bring to boil over medium heat, stir often. Reduce heat and simmer for about 5 minutes, whisking constantly. The agar flakes must be totally dissolved.
Remove from heat and stir in agave nectar and vanilla. Pour into a 9 inch square dish. Leave to cool for several hours or overnight. Kanten will gel as it cools.
To serve, cut into 9 squares. Place on serving dish. Cut in half diagonally.
Here’s how I serve mine.
Prepare a batch of Jane’s Homemade Chocolate syrup (available on our website at http://www.jbshealthmart.com . Toast some coconut. Thaw out some organic raspberries.
On a pretty white plate, drizzle a fancy pattern of the chocolate. Place the slices of Kanten carefully on the plate. Spoon 1 or 2 Tablespoons of raspberries on the Kanten, then sprinkle toasted coconut over all.
This is so delicious and easy. Enjoy. Printable Copy
Pecan Dreams
My mother made these cookies every year at Christmas time for as long as I can remember. They are simple yet elegant and delicious. I remember sneaking the frozen ones out of the basement freezer because I couldn’t wait until she served them after Christmas Day dinner! They continue to be a family favorite and this is the first time I have shared this recipe with anyone. Mother, now 88 years old at this writing, no longer bakes but I continue to bake them yearly in her honor.
Ingredients
½ pound organic butter, softened
4 T sugar
2 t vanilla extract
2 c. unbleached flour
2 c broken pecan pieces, about ½ pound
Instructions:
Work together in order given. Dough is somewhat dry.
Form into 2 inch logs and place on baking sheet. (I like to line my baking sheet with Silpat which makes for quick and easy clean up)
Bake for 45 minutes at 250
Roll in xxx sugar (powdered) while still warm.
These freeze well in tins. Make sure you cool them completely and separate the layers with waxed paper. Enjoy with a cup of Teecino or hot chocolate. Printable Copy
Inverary Oatcakes
This recipe is from The Inverary Resort located in Baddeck, Nova Scotia. (http://www.capebretonresorts.com/our-resorts/inverary/index.html)
Several years ago, Dan and I took my Mom along with us on a wonderful camping trip in our 5th wheel and we toured Maine, New Brunswick, and Nova Scotia. We had lunch one day at the Inverary Resort and were quite taken with their Scottish Oatcakes served on the dessert tray. Thankfully, they provided us with the recipe. Careful now, these are addictive!
Ingredients:
1 ½ cups sugar
2 t brown sugar
4 c unbleached flour
2 t sea salt
2 t baking soda
6 c rolled oats
1 lb. shortening (please use spectrum or trans fat free Crisco)
½ c butter
½ c cold water
Instructions:
Sift together flour, sugars, salt, and sofa; add to oats and mix well. Add soft butter and shortening mixing until absorbed; do not over mix. Add water and mix for one minute until water is absorbed; do not over mix. Roll out ¼ inch to ½ inch thick. Bake at 350 until lightly browned. Spectacular with a cup of Earl Grey tea spiked with lemon zest. Printable Copy
Molasses Cookies
This is another recipe from my dear Mom. I have never found a better molasses cookie than this one. Try it and I’m sure you’ll agree. Remember to start with the freshest ingredients, especially the spices. I have made one adjustment to Mother’s original recipe – she used regular shortening and I now use Spectrum shortening to avoid the Trans fats.
Ingredients:
¾ Spectrum shortening
1 c. sugar (or ¾ cup agave nectar)
¼ c. molasses
1 egg
2 t baking soda
2 c. unbleached flour, sifted
½ t salt
½ t ginger
1 t cinnamon
½ t ground cloves
Instructions:
Melt shortening over low heat in a 3-4 quart saucepan. Remove from heat and let cool. Add sugar, molasses and egg; beat well. Sift together flour, soda, cloves, ginger, cinnamon, and salt. Mix well. Chill.
Form into 1” balls; roll in granulated sugar and place on greased cookie sheet two inches apart.
Bake in 375 oven for 8-10 minutes.
These also freeze well in tins. Remember to separate the layers with waxed paper.
Elderberry Shrub
A shrub is a beverage made with acidulated fruit juice. Generally, shrubs are sipped from a cordial glass, poured over ice or served with a bit of sparkling water. Recipes vary and date as far back as pre-colonial times. {You can also use blueberries, blackberries, currants, etc. to make a shrub)
Makes about two quarts, recipes can be halved.
2 cups fresh or frozen elderberries, cleaned from stems
1-quart apple cider vinegar (not apple cider flavored vinegar)
1-quart honey
Put the berries in a non-reactive pan. Pour the vinegar over the berries. Cover and bring to a low simmer. Remove from heat and let stand overnight or up to two weeks in the refrigerator.
Mash the fruit vinegar and strain through cheesecloth or muslin. Add the honey and blend well. Works better if you warm the vinegar slightly. Bottle in dark sterilized glass jars with non-metal lids and label. Keep out of the reach of children.
Store in a cool dark place. Use within one year.
A good thirst quencher for the summer when stirred into a glass of ice water or with club soda and ice. Nice as a sip by itself in a small cordial glass.
*I have been adding a six-inch piece of cinnamon stick to the elderberry for a better flavor.- Betty Queen, Nature Works
Try the following recipe for whole-wheat pizza with a low fat mozzarella or feta, which is a good combination.
Whole-Wheat Pizza
Homemade whole-wheat pizza topped with fresh vegetables and some organic mozzarella or feta can make a quick, nutritious and tasty meal.
Ingredients:
One packet active dry yeast
1-t honey
1-cup warm water
1½--cup organic whole-wheat flour
1-cup organic unbleached flour
½-t sea salt
½-cup wheat germ
Instructions:
In a small bowl, mix yeast, honey, and water. Set aside for 10 minutes until foamy. Combine flours, salt, and wheat germ in a large bowl then add yeast mixture. Knead by hand or with a mixer for 10-12 minutes or until dough is smooth. Add a small amount of flour if dough is still sticky. Put dough in another bowl and cover with a damp towel. Place in a warm place for 50-60 minutes until dough doubles in size.
Preheat oven to 450 F. Roll out dough to 16" round and place on baking tray or pizza pan. Spread with tomato sauce (you can use canned chopped organic tomatoes) and other toppings. Bake for 20-25 minutes or until the pizza crust is brown. Serve hot.
Other suggested toppings:
• Artichoke hearts, capers, feta or chevre (goat) cheese, roma tomatoes, garlic, basil, and oregano or thyme;
• Roasted red peppers, roasted garlic, feta, and basil;
• Roasted vegetables: Zucchini, eggplant, onion, peppers, garlic with mozzarella or provolone, olives and oregano; or Chicken (use skinless, boneless, breast, sliced for best results), basil, pine nuts, and mozzarella. Printable Copy
Kale and Carrot Soup
Recipe was suggested by JB's customer, Judy Johnson who got it from from Diana Dyer, MS, RD, htttp://www.CancerRD.com
• 2-3 cloves of fresh garlic (more if you like)
special note: chop garlic about 10 minutes before you sauté in order to increase its anti-cancer activity)
• 1 small onion peeled and chopped
• 1-2 T. olive oil
• 1 inch peeled fresh ginger, chopped or grated
• 2 1-inch cinnamon sticks--leave whole
• 2 bay leaves--leave whole
• 1/2 pound carrots chopped
• 4 cups cleaned (washed) torn kale
• 1 large partially cooked sweet potato peeled and cubed--can cook in microwave for 8-10 min.
Directions:
• Sauté first 6 ingredients until tender but not brown--approximately 5 minutes
• Add carrots and 2 cups water
• Cook until carrots are tender, approximately 20 min.
• Season with S & P
• Add kale, sweet potato and 2 cups water
• Cook until kale is wilted but still bright in color. Sweet potatoes will break up slightly (or you can smash about half the sweet potato) and thicken the broth.
• Remove the whole cinnamon sticks and bay leaves before eating.
• Reseason with S & P to your liking.
“Absolutely packed with phytochemicals. Serve with a tossed salad made with lots of different greens and fresh whole grain bread, using more olive oil or hummus for a spread. Enjoy! This was sooo good. Even my 16 year old son ate this.” – Diane Dyer
Reprinted with permission from Judy Johnson Printable Copy
The Pressure Cooker Collection
These recipes are some of my favorites and are taken from Lorna Sass’ book “Great Vegetarian Cooking Under Pressure (William Morrow and Company, Inc). I have copied them over exactly as they appear in the cookbook including her commentary.
Tuscan White Beans with Sage
8-9 minutes high pressure, 10 minutes natural pressure release
The next time your heart aches to be in a small hill town in Tuscany, do the next best thing and transport your taste buds there with a portion of white beans and sage. This is one of those dishes that reminds me of the deep satisfaction afforded by life’s simple pleasure.
Serve the beans with a steamed vegetable or a side of polenta and a colorful salad of greens and radicchio drizzled with balsamic vinaigrette. Serves 4
1 ½ c. dried cannellini or navy (pea) beans, picked over and rinsed, soaked overnight in ample water to cover or speed soaked
2 T olive oil
2 t coarsely chopped garlic
1 ½ to 2 t dried sage leaves (depending upon your love of sage)
2 c. boiling water, approximately
-----------
Salt and freshly ground pepper to taste
Drain and rinse the beans. Set aside.
Heat 1 T of oil in the cooker. Cook the garlic over medium-high heat, stirring constantly, until lightly browned. Add the reserved beans, the sage, and just enough water to cover the beans (stand back to avoid sputtering oil).
Lock the lid in place. Over high heat, bring to high pressure. Lower the heat just enough to maintain high pressure and cook for 8 minutes (navy beans) or 9 minutes (cannellini beans). Allow the pressure to come down naturally for 10 minutes. Quick-release any remaining pressure. Remove the lid, tilting it away from you to allow any excess steam to escape. If the beans are not tender, replace (but do not lock) the lid and simmer until they are done.
Stir in the additional tablespoon of olive and the salt and pepper. To thicken the cooking liquid, either let the beans sit in the cooker at room temperature with the lid slightly ajar for 1 to 2 hours or, with a slotted spoon, transfer about 1 cup of the beans to a food processor or blender, and puree. Stir the puree back in. Serve hot or at room temperature .Printable Copy
Indonesian-Style Tempeh
3 minutes high pressure
The fermented soybean cake known as tempeh is a staple in the Indonesian kitchen, so I thought it was time I got around to using that country’s culinary approach for its preparation.
If you have been looking for a recipe that shows tempeh off at its best, this may well be it. It’s great over steamed white or brown rice. And I also like to use it as a sauce for spiral pasta. Serves 4 to 6
3 c coconut milk
2 t minced garlic
1 ½ c coarsely chopped onions
1 large red bell pepper, seeded and cut into thin strips
½ pound fresh green beans, trimmed and cut into thirds
1 jalapeno pepper, seeded and thinly sliced (wear rubber gloves when handling chili peppers),or a generous pinch of crushed red pepper flakes (optional)
1 pound tempeh (two 8-ounce packages), cut into ½-inch dice
2-3 T tamari soy sauce
2 to 3 T freshly squeezed lime juice
¼ c thinly sliced scallion greens or chopped chives
Place the coconut milk, garlic, onions, red bell pepper, green beans, jalapeno (if using), tempeh, and 2 T of the soy sauce in the cooker.
Lock the lid in place. Over high heat, bring to high pressure. Lower the heat just enough to maintain high pressure and cook for 3 minutes. Reduce the pressure with a quick-release method. Remove the lid, tilting it away from you to allow any excess steam to escape.
With a slotted spoon, transfer about 1 cup of the tempeh and vegetables to a food processor blender and puree. Stir the puree back into the pot to create a thick sauce. Add soy sauce and lime juice to taste. Garnish with scallions. Printable Copy
Thai Chickpeas
18 minutes high pressure
“It’s the best chickpea dish I’ve ever eaten,” say some vegetarian friends who have tasted their way around the world of chickpeas. The inspiration for this most delicious dish comes from a wonderful cookbook called “Thai Vegetarian Cooking” by Vatcharin Bhumichitr (Clarkson Potter, 1991). I was intrigued to learn that this dish is unusual even in Thailand, where eating beans is not commonplace. The author discovered this dish in a forest monastery west of Bangkok. I have altered the quantities and proportions and substituted sweet potatoes for white –with exciting results.
This dish makes a luscious main course when served over white rice. Serves 4 to 6
1 ½ c dried chickpeas, picked over and rinsed, soaked overnight in ample water to cover or speed-soaked
3 c coconut milk
1 t minced garlic
¾ pound sweet potatoes, peeled and cut into 1-inch chunks
1 c coarsely chopped fresh or canned (drained) plum tomatoes
1 T mild curry powder
¼ c minced fresh coriander (cilantro)
½ c minced fresh basil
1 to 2 tablespoons tamari sauce
Drain and rinse the chickpeas. In the cooker, combine the chickpeas, coconut milk, garlic, sweet potatoes, tomatoes, curry powder, and coriander (cilantro).
Lock the lid in place. Over high heat, bring to high pressure. Lower the heat just enough to maintain high pressure and cook for 18 minutes. Allow the pressure to come down naturally or use a quick-release method. Remove the lid, tilting it away from you to allow excess steam to escape. If the chickpeas are not tender, either return to high pressure for a few more minutes or replace (but do not lock) the lid and simmer until the chickpeas are done.
Add the basil and soy sauce to taste as you break up the sweet potatoes and stir to create a thick sauce. Printable Copy
Pasta with Peas and Sausage
Always use the best ingredients you can afford especially organic dairy products. Your family is worth it!
This recipe is rich and filling; perfect to warm the bones on a chilly winter evening. It should be an occasional treat and please limit your portion to 1 cup. Organic heavy cream is ideal.
Ingredients:
1 pound rigatoni pasta (I use Tinkyada gluten free – available at JB’s)
2 T olive oil
1 clove garlic, minced
½ c. onion, medium dice
1 pound sweet Italian sausage, casings removed
12 ounces frozen green peas, thawed
1 ½ c. heavy cream (Organic Valley is the best)
4 T organic butter
¼ t Freshly grated nutmeg
2 T freshly grated Parmesan cheese
Instructions:
Cook your pasta according to package instructions for “al dente”. Drain.
In a skillet, heat olive oil and sauté onion and garlic until transparent. Brown sausage in skillet and drain off any pork fat. When the sausage is brown, add cream, butter, and nutmeg. Bring to boil then simmer for 5 minutes. Remove from heat, add peas, then toss all with pasta. I like to top with my confetti style mixture of finely diced scallions and parsley and top with the Parmesan cheese. This is a hearty dish and only needs a large salad to complete it. If you’re so inclined, enjoy with a robust glass of Syrah.
Variations could include tossing in some cubed and roasted eggplant. Snip some sun dried tomatoes over the top for pretty color. If you’re watching your carb intake, serve it over shredded and lightly boiled strips of zucchini or baked and shredded spaghetti squash. Printable Copy
Emily’s Chewy Granola Bars
This recipe was formulated by rising young baker, Emily, who is our employee Amy Cook’s sister.
Ingredients:
½ c organic sugar
¾ c brown sugar or sucanat
1 stick melted organic butter
2 T vanilla yogurt
2 T Honey
Scant T vanilla extract
1 c whole wheat flour
½ t baking soda
¼ t sea salt
1 c granola cereal
1 ¼ c old fashioned oats
1 c organic dark chocolate chips
Instructions:
Mix butter and sugars and beat well. Add yogurt, honey and vanilla and beat again. Combine flour soda, and salt and combine with butter mixture. Stir in granola, oats and chocolate chips.
Press into lightly greased 9x13 pan. Bake at 350° for 25 -30 minutes or until lightly golden brown. Allow to cool, then cut into squares.
These cookies come from good friend/customer Joan Benz of Couch, Missouri. Joan and I share a penchant for coconut and these cookies really do it justice. On the day I was writing the recipe up for the newsletter, Joan dropped by with a few of these wonderful macaroons for us to sample. Thanks Joan!! They’re delicious. All ingredients are available at JB’s! Printable Copy
Coconut Butter Cookies
Ingredients:
½ c organic butter, melted
1 c organic sugar
4 free range eggs
½ t vanilla
½ sifted coconut flour
2 c grated or flaked coconut
Instructions:
Preheat oven 375°
Mix together melted butter, sugar, eggs, and vanilla. Stir in coconut flour and coconut. Drop spoon-sized mounds 1-inch apart on greased cookie sheet. Bake at 375° for 10-20 minutes or until golden brown. Remove from cookie sheet immediately and cool on wire racks. Makes 2 dozen.
Joan said “you might like check out www.simplycoconut.com. They have books and products. Printable Copy
Oatmeal Whole Wheat Quick Bread
There's no yeast in this bread, so it's good for special diets. It's pretty dense, but great when fresh from the oven.
Ingredients |
1 c. organic rolled oats |
1 cup whole wheat flour |
2 teaspoons baking powder |
1/2 teaspoon sea salt |
1 1/2 tablespoons organic Maple syrup |
1 tablespoon oil – Canola, almond, etc. |
1 cup milk (soy milk may be used instead of regular milk) |
Preheat oven to 450 degrees F (230 degrees C).
Grind oatmeal in a food processor or blender. In a large bowl, combine oatmeal, flour, baking powder and salt. In a separate bowl, dissolve honey in vegetable oil then stir in the milk. Combine both mixtures and stir until a soft dough is formed. Form the dough into a ball and place on a lightly oiled baking sheet.
Bake in preheated oven for about 20 minutes, or until bottom of loaf sounds hollow when tapped.
Makes one loaf.
Per Serving: Calories: 88, Total Fat: 2.2g, Cholesterol: 2mg
NOW Foods; http://www.nowfoods.com ; 03-23-10
This recipe is from our customer, Serena, who has been carefully changing her autistic son’s diet to wholesome, gluten free, dairy free program and getting excellent results. We asked her to share her recipe for a healthier version of ranch dressing which her little boy loves. Thanks Serena! (All ingredients are available at JB’s)
Ranch Dressing/Mayo
Yields: 1 ½ cups (330g)
Cholesterol 0mg
Carbohydrate 22g
Dietary fiber 8g
Protein 17g
Sodium 1890mg
Potassium 512mg
Calcium 93mg
Iron 5mg
Zinc 4mg
Vitamin A 36IU
½ c. (65g) hulled sunflower seeds
1 tbs. (8g) arrowroot starch or potato starch
1 tsp. sea salt
1 tbs. (15ml) oil, corn-free vitamin C crystals
1 c. (235 ml) water
½ tsp. Garlic Powder
Blend seeds in a blender on highest speed for 1-2 minutes until they become a fine powder. Stop at least once to scrape sides and bottom. Do not over mix or you will create butter. If needed to make smoother, add flour or starch and blend 1 minute longer. Add remaining ingredients and blend another minute on highest speed stopping once or twice to scrape the bottom and sides.
Pour mixture into small saucepan. Add desired seasoning. Cook over medium heat, stirring constantly with whisk until thick and smooth. Chill mixture. If too thick, add 1 tbs. of water. Taste and add more seasoning if desired such as 1 tsp. of basil and 2 tsp. leaf oregano to make Creamy Italian.
Limiting garlic powder to ¼ tsp makes a nice mayo. Sunflower seeds can be replaced with Almonds, Filberts, Macadamia nuts, Walnuts, or unsalted Cashews. Flour and starch also can be rotated.
This recipe comes from our customer Pat Cook who lives in Summersville, MO. She does not remember where she got the recipe but said it is absolutely delicious. Give it a try.
Shrimp & Pineapple Fried Rice
2 eggs
1 small onion, chopped
1 tsp. canola oil
3 garlic cloves, minced
3 cups cooked brown rice (can use instant brown rice to save time)
1 can (20 oz) unsweetened pineapple chunks, drained
½ cup chopped cashews
½ lb. medium shrimp, peeled and deveined
½ cup frozen peas, thawed
2 green onions, sliced
3 Tbsp. Reduced-sodium soy sauce
1 Tbsp hoisin sauce
1 tsp sugar
1tsp. Toasted Sesame oil
¼ tsp pepper
1. In a small bowl, whisk eggs. Heat a large nonstick skillet coated with cooking spray over medium heat. Add eggs; cook and stir until set; remove from the skillet and keep warm.
2. In the same skillet, saute onion in oil until tender. Add garlic; cook 1 minute longer. Stir in the rice, pineapple, shrimp, cashews, peas, and green inions; heat through. Combine the soy sauce, hoisin sauce, sugar, sesame oil and pepper; stir into rice mixture. Stir in eggs.
Can replace shrimp with chicken.
roasted banana buckwheat pancakes
Makes 12 3-inch pancakes.
Kids and adults will quickly devour these moist breakfast treats. Garnish with walnuts and fresh banana slices.
2 ripe medium bananas, unpeeled
2 large organic eggs
2 Tbs. canola oil
1/2 tsp. almond extract
1 1/4 cups organic 2% milk
3/4 cup buckwheat pancake mix
(such as Arrowhead Mill)
Maple syrup, for drizzling
1. Preheat oven to 375° F.
2. Place unpeeled bananas on baking sheet. Roast in oven until blackened and soft, about 10 minutes. Cool until bananas can be handled. Slice peels open, and squeeze cooked bananas into small bowl. Reduce oven heat to 175° F to keep pancakes warm.
3. Whisk together eggs, oil, and almond extract in medium bowl. Whisk in milk, then pancake mix, then bananas. Let batter sit at least 5 minutes.
4. Spray large nonstick skillet with canola oil cooking spray, and place over medium heat. Make pancakes in batches, using scant 1/4 cup batter for each pancake. Transfer cooked pancakes to platter in oven as you go. Serve with warm maple syrup on side.
PER SERVING: 88 CAL; 3 G PROT; 4 G TOTAL FAT (1 G SAT FAT); 11 G CARB; 38 MG CHOL; 112 MG SOD;1 G FIBER; 4 G SUGARS
Moist Bran Muffins
Comments
½ cup All-Bran
½ cup milk
2 tablespoons vegetable oil
½ cup all-purpose flour
2 tbs. sugar
1 tsp. baking powder
¼ tsp. salt
In a bowl, combine the bran and milk; let stand for 5 minutes. Stir in the oil. Comine the remaining ingredients; stir into bran mixture just until moistened. Fill greased or paper-lined muffin cups half full. Bake at 400° for 18-22 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pan to a wire rack.
Yield: 4 muffins
No-Knead Whole Wheat Rolls
Prep: 15 minutes and rising
Bake: 30 minutes and cooling
Yields: 1 dozen
Tender and moist, these easy whole wheat rolls boast a great herb flavor!
1 pkg. (1/4 oz.) dry active yeast
1-1/4 cups warm water (110° to 115°)
2 c. all-purpose flour
1 c. whole wheat flour
2 tbsp. butter, softened
1 tbsp. honey
1 tbsp. molasses
1 tsp. salt
1 tsp. Italian seasoning
In a large bowl, dissolve yeast in warm water. Add the remaining ingredients Beat on medium speed for 3 minutes (dough will be sticky). Do not knead. Cover and let rise in a warm place until doubled, about 30 minutes.
Stir dough down. Set aside ¼ cup batter. Fill muffin cups coated with nonstick cooking spray half full. Top each with 1 tsp. reserved batter. Cover and let rise until doubled, 8-12 minutes.
Bate at 375° for 10-15 minutes or until golden brown. Cool for 1 minute before removing from pan to wire rack.
Nutrition Facts: 1 roll equals 139 calories, 2 g fat (1g saturated), 5 mg cholesterol, 212 mg sodium, 26 g carbohydrate, 2g fiber, 4 g protein. Diabetic exchange: 1-1/2 starch.