Zucchini Meeny Miny Moe

I have been gifted this year with an abundant harvest of Crostata Romanesco zucchini. While the total number of squash is relatively small, the size of the vegetables more than makes up for this. They are huge!! The great thing about this variety is that the skin and seeds remain quite tender, even at weights of 4-5 pounds. Needless to say, I’ve been eating a lot of zucchini lately. Here are a couple of my favorite preparations:

Breakfast-Style Sweet Mashed Zucchini

This is a simple dish, suitable for breakfast as an oatmeal substitute, or perhaps for dessert. Feel free to season and top it with whatever you used to enjoy on your oatmeal (provided it’s Primal-friendly, of course!). It's especially good with a couple of tablespoons of unsweetened baking cocoa, a teaspoon of vanilla and a few extra drops of stevia (and a little less cinnamon).

2 pounds (or so) zucchini, tough bits (seeds, skin) removed, if necessary

3 Tbsp. coconut oil

½-1 tsp. ground cinnamon

12 drops Stevita stevia juice (or other brand added in tiny increments, to taste)

Pinch of salt

2 Tbsp. toasted sunflower seeds or slivered almonds (optional)

¼ cup fresh blueberries (optional)

Slice zucchini lengthwise, and then into thick (1-inch?) half-moons. Heat a large skillet on medium-high heat. Add coconut oil and zucchini, cover and cook until zucchini is quite tender (20-25 minutes? Don’t worry, it isn’t rocket science!), turning them at the halfway point (10 minutes?). Mash it up to release any extra liquid; if there is still a lot, cook a little longer uncovered until most of the liquid has evaporated. Allow to cool a bit, then mix in the cinnamon, stevia and salt. Top with nuts and berries (if using) and serve. Serves 1-2

Zucchini With Basil and Mint

Adapted from World Vegetarian by Madhur Jaffrey

This is a savory treatment of our beloved squash. If you are tolerant of dairy, a bit of freshly grated Parmigiano-Reggiano cheese added at the table rounds out the flavors nicely.  I like to eat mine with a seasoned turkey burger; today I mixed 4 ounces of ground turkey with ½ tsp. of this delicious Italian sausage spice blend: http://www.theclothesmakethegirl.com/2013/04/07/spice-world/. Mmmm mmmm!!!

1-1½ pounds zucchini (tough bits removed, if necessary)

Salt

5 Tbsp. tasty fat (olive oil, chicken fat, coconut oil, etc.)

1 good-sized onion (5-6 ounces) peeled and cut into fine half rings

¼ cup chicken broth/stock

About 30 fresh basil leaves, torn in pieces

½ cup of fresh mint leaves, coarsely chopped or torn

Freshly ground black pepper

Halve the zucchini lengthwise, then cut crosswise into ¼ inch slices. Place in a bowl, add 1 tsp. salt, toss and set aside for 30 minutes. Drain thoroughly and pat dry.

Put the onion in a large frying pan and set over medium heat. Add the onion and cook for about 5 minutes without browning, stirring occasionally. Add the zucchini and stir and cook for another 5 minutes or until soft. Taste for salt, adding more only if it is needed. Add the stock, stir once or twice and turn off the heat. Add the basil, mint leaves and pepper, and toss.

Alternate preparation for the lazy or distracted:

Halve the zucchini lengthwise, then cut crosswise into 1-inch slices. Place in colander and toss with 1-3 tsp salt and set aside for 30-60 minutes. Rinse and drain thoroughly.

Heat oil in large skillet over medium-high heat. Place onions in a layer across bottom of skillet, then place zucchini on top of them. Cook for a few minutes until onion softens, add broth/stock, cover and cook for 15-30 minutes or until soft, flipping and stirring a couple of times. Once the zucchini is quite soft, if there is still a lot of liquid remaining, cook uncovered until it evaporates to your liking. Remove from heat, add basil, mint and black pepper to taste. Stir and serve. Serves 1-2

Paleo/Primal E-book Sale

There is a great deal going on right now offering 30 e-books on various Paleo/Primal topics (lots of cookbooks!) for $39. The sale runs through midnight on Monday April 8th. Here is a link:
https://getdpd.com/cart/hoplink/15109?referrer=3uq35weye484o44c

And When Life Gives You Lemons...Preserve Them!

Winter is a great time to get great deals on citrus fruits. If you find a good price on organic lemons, but your freezer is already full of grated zest and cubes of juice, try making preserved lemons. They are a staple of North African cuisine, and used in small quantities as a condiment. They are also an interesting snack if you are in the mood for something salty and a little bit tart.

I got this recipe from The Frugal Gourmet on Our Immigrant Ancestors by Jeff Smith:

Moroccan Preserved Lemons

(1 quart jar or 5 lemons)

5 lemons, quartered but still attached at one end (don't cut all the way through)

1/4 cup kosher salt

Juice from about 8 more lemons

Rub some of the salt on each side of the quartered lemons. Pack into a clean 1-quart glass jar and add the rest of the salt. Add lemon juice until all lemons are covered. Seal jar. Let stand 14 days at room temperature, inverting the jar every day. Then store in refrigerator. Rinse each lemon in water before using.

Primal-Friendly Worcestershire Sauce

Preparing tasty meals at home is easy when you have a variety of bottled sauces to add instant flavor. However, many of the store-bought ones are loaded with sugar. I combined and tweaked a couple of recipes I found online for homemade Worcestershire sauce to create a low-carb one. 

Because it isn't identical to the traditional sauce, it is best to avoid using it in recipes that rely on Worcestershire as the primary flavor element (e.g. a Bloody Mary). Instead, use it whenever you want a concentrated blast of sweet and sour, with a little bit of spice. You could add an anchovy for extra umami, and the orange zest would make it an ideal accompaniment for pork. This sauce is also excellent on braised cabbage or greens. 

½ cup apple cider vinegar

2 Tbsp. Coconut Aminos

2 Tbsp. water

1 Tbsp. tamarind paste

10 drops Stevita brand stevia juice (or equivalent amount of other brand)

¼ tsp. ground ginger

¼ tsp. mustard powder

¼ tsp. onion powder

¼ tsp. garlic powder

1/8 tsp cinnamon

1/8 tsp. black pepper

1/16 tsp. ground cloves

1 tsp. (scant) grated orange or lemon zest (optional)

1 anchovy, finely minced (optional)

Place all ingredients in a medium saucepan and stir thoroughly. Bring to a boil, stirring occasionally. Simmer 5 minutes. Cool.

Store in the refrigerator.

When Life Gives You Eggplant, Make Dessert!

I’m not necessarily a big fan of eggplant, but I do like what happens when you cook the living daylights out of it, as in certain Sri Lankan and Moroccan recipes, so when I ran across a recipe by Deborah Madison for Savory Eggplant “Jam” with Cumin and Coriander, I knew that I would like it. It was, indeed, quite tasty, and I especially loved the sticky, silky texture. Because eggplant doesn’t have much of its own flavor, I thought that it might make a good foundation for a sweet, dessert-y treatment, so I started to experiment.

The first attempt was a cinnamon walnut concoction that turned out really well. It would be right at home rolled up inside some kind of pastry. I added fenugreek for a touch of maple flavor, and it was even better.

The second stop was inspired by a dish from the Amalfi coast of Italy which pairs breaded, fried eggplant with chocolate sauce. I added cocoa powder and toasted, slivered almonds to the mashed eggplant matrix, and was absolutely blown away by the natural affinity of these ingredients for each other. It was a bit like chocolate pudding. After a night in the fridge, I was even more blown away, as the texture had transformed into something more like chocolate frosting.

The third and fourth variations were less successful, using orange flower water in one, and raspberries in the other. They weren’t bad, but it seems as though these delicate flavors were not bold enough to stand up to the slight eggplant flavor. My (non-Primal) taster simply shook his head, “No”.

The fifth recipe was a revelation. I tried to recreate the coconut pecan frosting that is typically spread on German chocolate cake.

Oh my.

Granted, if you give it to someone who eats German chocolate cake every day, they will not be fooled. However, for someone who hasn’t eaten sugar, eggs or dairy in several months, this is definitely a treat. I wouldn’t recommend using it as a frosting, unless you’re willing to cook down several pounds of eggplant to make enough to cover a (grain-free!) cake, but put it in a little dish, call it dessert and prepare to smile. It would also be an enjoyable breakfast for anyone who misses the creamy/chewy texture of steel-cut oats.

Because sweetness varies between different  brands of stevia, as with all desserts, start small and add more in tiny increments until you reach your ideal sweetness level.

Please note: Since eggplant is a nightshade, which can trigger an inflammatory response in some people, I would keep this as an occasional indulgence, for when you are really hankering for that very distinct textural experience.

Sweet Eggplant Dessert

Makes about 1 1/2 cups

1 pound eggplant, purple or white, slender or round
Sea salt
3 tablespoons coconut oil or ghee

10 drops (or to taste) Stevita brand stevia (if using a different brand, use to taste)

1½  tsp. alcohol-free vanilla extract

½ tsp. cinnamon

½ tsp ground fenugreek (optional)

¼ cup chopped walnuts

Water

½ cup coconut milk (optional)

Peel the eggplant, and slice into 1/2 inch rounds, salt generously, and set on a plate for an hour, or longer if time allows. Rinse, then squeeze the eggplant dry in a towel.

Heat the oil in a large non-stick skillet. Add the eggplant and cook over medium-high heat, turning occasionally, until well browned on both sides, about 15 minutes. Add about 1/2 cup water, reduce the heat, and mash the eggplant with a fork or spatula until it’s broken into a jam-like consistency. This can take 15 – 30 minutes, depending on the eggplant. Add walnuts. Add more water (or coconut milk, if using, up to ½ cup, then switching back to water if necessary), as it cooks, to help break it down. Mash occasionally.

The pan can be covered or uncovered, though leaving it uncovered means that you’ll have to monitor it more closely, and add water more frequently. You can uncover the pan and let the excess liquid cook off when the eggplant is finally soft.

Remove from heat. Add the spices, vanilla and stevia. Mix well. Mound in a shallow bowl or in individual dishes and serve warm, at room temperature or chilled.

 

 Coconut Pecan Variation

Make as above, but increase the (now mandatory) fenugreek to ¾ tsp. and omit the cinnamon. Substitute ½ cup chopped walnuts and ½ cup plus 2 Tbsp. shredded, unsweetened coconut  for the walnuts. For optimal results, do use the coconut milk option, and if you are able to use ghee, it will result in a better, buttery flavor.

Chocolate Variation

Make as above, but omit spices. With vanilla and stevia, add 2-4 Tbsp cocoa powder (2 if you are planning on eating it warm, 4 if you are planning on eating it cold, or try 3 if you aren’t sure) and ¼ cup toasted, slivered almonds. Here again, the coconut milk option will give you a broader flavor and richer texture.

It's Pie Time!

 A rainy May and a warm June mean another bumper crop of raspberries at Casa de Tightwad. If you are similarly blessed with more berries than you can reasonably eat in a day, I have tinkered with my family's favorite raspberry pie recipe (usually referred to simply as "The Pie") to make it free of grains, dairy and sugar. 

Don't be daunted by the length of the recipe; it is assembled from 3 components,  each of which is simple to make, but I have included several options, so it only appears complicated until you read through it.

 The crust is  based on a recipe by the perennially fabulous Durga Fuller. Her inspiring website is http://www.thecookawakening.com/

 The first cooked filling option is more expensive, but if you will be serving only a piece or two at a time, or need the pie to be picture perfect, this is the one to make. The konjac version is 50 times cheaper, and is perfect if you will be serving the entire pie at once, but it will start to ooze a bit after about 20 minutes.

 Feel free to improvise with adding flavors; try adding a couple of tablespoons of balsamic vinegar to the cooked filling, some almond extract or grated ginger to the Crust Protector, or whatever you think might make it your new favorite. My Mom thought that it would be good as squares (though it would still need to be served on a plate, as the crust is a bit streusel-y). I'd love to hear about any customizations you make to it!

 You can also make the pie with other types of berries. For the cooked part, blueberries would need to be closer to 3 cups, mashed, and strawberries need to be pureed, or augmented with a little liquid.

The biggest variable is the stevia. I don't have much of a sweet tooth, and use stevia more to counter the tartness of the berries and the bitterness of the chocolate. If you like things sweeter, use a little more (see my note about stevia at the end of the directions).

 

Primal-Friendly Raspberry Pie

Crust

2 cups almond flour

¼ cup coconut oil

10 drops stevia juice*

Pinch of coarse salt

Crust Protector

¼ cup coconut cream**

2 oz. (by weight) coconut oil OR unsweetened chocolate (this option may require an additional 1-2 Tbsp. coconut cream for better spreadability) OR food-grade cocoa butter

½ tsp. alcohol-free vanilla extract

3 drops stevia juice*

Filling

2 cups fresh, whole raspberries

Cooked Option 1

2½ cups mashed raspberries (fresh or previously frozen)

1 tsp. Pomona’s Universal Pectin

1 tsp. calcium water (calcium and instructions included in the package of pectin)

18 drops stevia juice*

Cooked Option 2

2½ cups mashed raspberries (fresh or previously frozen)

1¼ tsp. konjac/glucomannan***

18 drops stevia juice*

Directions

To make the crust: Mix all the ingredients together in a food processor. Turn out into a 9” pie pan and press with your fingertips until the mixture is evenly distributed in the bottom and sides of the pan.

Bake at 350 for 12 minutes. Allow to cool to room temperature while preparing other pie components.

To make the Crust Protector: Measure coconut oil, chocolate or cocoa butter in small mixing bowl (if using chocolate or cocoa butter, chop or shave into small pieces). Heat coconut cream over low/medium heat (stirring to keep it from doing that crazy, gurgly popping thing) to just under the boil. Pour hot coconut cream over fat of choice, stirring occasionally until fat is melted. Add stevia juice and vanilla, stir again and allow to cool down to tepid/room temperature.

When crust has cooled down, pour Crust Protector over the entire bottom (if using coconut oil, you may need to do one last stir to make sure that all of the ingredients are completely incorporated). Using a spatula or your clean fingertips, spread Crust Protector evenly onto surface of crust, including as much of the sides as possible. Place in refrigerator to cool.

To make the filling:

Option 1:

Place 2½ cups mashed raspberries in a small saucepan. Add 1 tsp. calcium water, and stir well.

Bring 3 oz. water to a boil and pour into blender. Add 1 tsp. pectin and blend until thoroughly dissolved , 1-2 minutes.

Bring raspberries to a boil. Remove from heat. Add pectin mixture and stir well. Add stevia and stir again. Bring back to a boil, stirring a couple of times to keep raspberries from sticking to the bottom of the pan. Remove from heat and allow to cool for 30-60 minutes.

Option 2:

Place 2 ½ cups mashed raspberries and stevia  juice in a small saucepan. Very gradually add konjac/glucomannan powder, stirring constantly. Cook over medium heat until significantly thickened (5-7 minutes). Allow to cool a bit (15-20 minutes).

To assemble pie: Remove crust (coated with Crust Protector) from refrigerator. Arrange fresh, whole berries in a single layer over the bottom surface of crust. Pour cooked filling evenly over the fresh berries, spreading with a spatula if necessary to make sure that most of the fresh berries are covered.

Refrigerate until cooked filling is set. Serve plain or with coconut cream that has been whipped with a little stevia and vanilla extract.

* A note about stevia: I tested this recipe using Stevita brand stevia juice. Because stevia varies widely in sweetness from brand to brand, if you aren’t using Stevita, your results will vary accordingly. For best results, start with a very small amount and keep adding a little bit at a time until the sweetness is right where you want it. Be careful! You can always add more, but once you’ve added too much, you can’t remove it.

**Coconut cream can be puchased in a can from Asian grocery stores, or you can put a can of coconut milk in the refrigerator for an hour or two and spoon off the cooled cream that has risen to the top (use the rest of the milk in a smoothie or curry). Make sure not to get Cream of Coconut, which is sweetened and is generally used for making Pina Coladas.

***Konjac powder can be purchased from http://konjacfoods.com/. It is also sold in capsules as Glucomannan, and can be found at many stores that sell nutritional supplements.

Still Plenty of Good Soup Weather Ahead

It might be Spring, and visions of fresh salad are dancing in our heads, but the fact is that here in the Northland, there may be many weeks ahead of chilly, damp weather that only a good bowl of soup can counteract. Here is a recipe for one of my All Time Favorite Soups, adapted for the ancestral diet crowd. I usually increase the amount of turmeric and ginger when conditions are especially cold and rainy (a holdover from my more strictly Ayurvedic days).

The first time I made this was in tandem with a batch of broth from a very inexpensive turkey back. The amount of meat pulled off the bone after an hour of simmering was exactly 16 ounces, enough for 4 very hearty servings.

A note: All of the sieving and sifting is for if you want a velvety soup that is suitable for serving to fancy company. I never bother!

Mulligaturkey (adapted from World Vegetarian  by Madhur Jaffrey)

Makes 4-5 servings

1 tsp whole black peppercorns

1 tsp whole cumin seed

½ tsp whole fennel seed

½ tsp turmeric (or up to 1 tsp to taste)

¼ tsp cayenne

1 Tbsp ground coriander

2-3 Tbsp coconut oil or olive oil

1 small-medium sized onion, coarsely chopped

1 clove garlic, peeled and coarsely chopped

1 Tbsp (or more, to taste) fresh ginger, peeled and finely chopped

12 fresh curry leaves or 8 fresh basil leaves

5 cups turkey broth

1 medium sized head of cauliflower, broken into large florets

2 medium carrots, medium diced or 1 small sweet potato, medium diced *
2 Tbsp tamarind paste/concentrate, unsweetened (optional)**

1 14-ounce can coconut milk

1 lb. cooked turkey, shredded

1 ¼ tsp salt, or to taste

Lime wedges for serving

  

Put the peppercorns, cumin seeds and fennel seeds in a small cast-iron frying pan and set over medium-high heat. Stir and roast until the spices emit a roasted aroma and some turn a shade darker. Empty into a plate to cool, then grind in a clean coffee grinder, mortar and pestle or other spice grinder. (Some may wish to sift the ground spices through a fine sieve, stirring them about with a spoon as they pass slowly through the mesh. This is not absolutely necessary, but it makes for a finer soup.) Add the turmeric, coriander and cayenne to the spice mixture.

In a soup pot, heat the oil over medium heat, and add onions. Saute until soft, then add garlic and ginger, and saute for another few minutes. Add spice mixture and saute for a minute or so. Add curry leaves or basil leaves, broth and vegetables. Bring to a boil, cover and turn the heat down to low. Simmer for 15-20 minutes, until vegetables are tender. Remove from heat. Puree soup with an immersion blender until smooth. If desired, strain the soup through a coarse sieve. Add the tamarind paste, coconut milk, cooked turkey and salt, and bring to a simmer. Simmer gently for 2 to 3 minutes to blend the flavors; thin out with more stock, as needed. Serve hot with lime wedges.

* Omit if you are following a strictly Primal diet

** If you like a tangy flavor, but don't have any tamarind paste on hand, just substitute a couple of tablespoons of cider vinegar