Chai It, You'll Like it!

It's that time of year to create social interactions to distract us from the distinct lack of sunlight. If you'd like to entertain, but don't want to shell out a lot of money to do so, I suggest a simple gathering of your favorite people, featuring a big pot of chai as the star of the show. Snacks optional; you can ask always ask your guests to bring a little something. However, the most important thing is to be together, and the chai is satisfying enough that no one will leave disappointed (just make sure not to have the get-together during a big mealtime). Extra bonus: it makes your entire home smell really, really good.

This recipe makes 6 servings, and it is very easy to double or triple.

2 teaspoons black peppercorns

10 whole cloves

Seeds from 6 cardamom pods

2-inch piece fresh ginger, cut into thin rounds

2 sticks cinnamon 

3 cups cold water

6 bags of black tea (I used Benner tea from Aldi- less than 2 cents a bag!)

5 cups unsweetened milk of choice: almond, coconut, full-fat cow’s, etc. (I used almond milk from Aldi- $2.29 for a half-gallon!)

Stevia to taste (I used 60 drops of Stevita brand)

Combine first 3 ingredients in mortar. Using pestle, lightly crush or bruise spices. Alternatively, you could use a spice grinder for about 1 or 2 seconds. If you have no way to crush spices, don't worry; it will still work.

Add to ginger and cinnamon sticks with 3 cups water in a saucepan; bring to boil over high heat. Reduce heat to medium-low, partially cover pan, and simmer gently 10 minutes. Remove from heat. Add tea bags and steep 5 minutes. Remove tea bags. Add milk. Bring tea just to simmer over high heat. Strain chai into teapot and serve immediately, or return it to the saucepan and keep on the burner at very low heat (use a heavy-bottomed pan for this). Add stevia and stir well, or leave plain for your guests to sweeten to their own liking. 

Cauliflower: Is There Anything It Can't Do?

The answer to that question remains an enthusiastic "No!", at least in my kitchen.

This time of year, I make a lot of chocolate shakes/smoothies, using frozen raspberries to create a thick texture. As much as I love that flavor combination, sometimes I just want a plain chocolate shake, so I had to come up with something else to freeze that would provide that same thickness without adding flavor (or carbs, as did the go-to choice during my pre-Primal eating days, frozen bananas).

Since I have previously enjoyed cauliflower cooked with coconut cream as a dessert, I gave it a try as frozen texture provider in a chocolate shake, and Holy Smokes! To say it exceeded my expectations would be an understatement. For someone who eats dairy ice cream and sugar every day, this might not rev their engine. But if it's been a while since you've consumed those things for any reason, this could make your day. I used a regular blender; no Vitamix required!!

My only suggestion is that you keep the container that held the frozen cauliflower away from your nose as you eat your treat, as the cabbage-y smell may confuse your palate, adding a flavor that isn't in the actual smoothie.

Primal Chocolate Shake
Serves 1-2

2 cups cauliflower florets
1 cup (8 fluid ounces) full fat coconut milk (from a can, not from a carton)
3 tbsp. cocoa powder (preferably NOT Dutch processed)
1 1/2 tsp. vanilla extract
13 drops of Stevita brand stevia*, or to taste

Cook cauliflower (steamed or in a little water) until somewhere between fork-tender and soft. Allow to cool at room temperature, then freeze**.

When you are ready to make the shake, if the cauliflower is rock hard, allow to thaw a little bit at room temperature (about 10 minutes). Add all of the ingredients to a blender. Blend as you would any kind of smoothie. I like to start at a lower speed and gradually ramp it up. If you like to start it on high and keep it there, have at it. 

Blend until the cauliflower is obliterated and the shake is smooth and thick.

Berry Variation

Replace 1 cup of cauliflower with 1 cup frozen strawberries or raspberries
Add 1 tsp. balsamic vinegar



* If using any other brand of stevia, start with a very small amount, and add in tiny increments until it reaches your ideal level of sweetness

** You can also use store-bought frozen cauliflower. No need to cook it beforehand; just thaw for about 5-10 minutes before blending.

Basque in the Glow

I’ve been eating a lot of roasted broccoli lately. The flavor and texture remind me a little of potatoes, and got me thinking about my erstwhile favorite roasted potato recipe, Basque Potatoes, from Farmhouse Cookbook by Susan Hermann Loomis.

What I liked best about the recipe is how the parsley crisps up in the oven, so I usually quadrupled the amount that the recipe called for. Recently, I used the same ingredients to season my roasted broccoli, and the results were very satisfying, especially the crispy parsley.

Even though it is warming up outside, we’ll still have plenty of “Oven Weather” in the next few months, so give it a try before Summer sneaks up on us.

Basque Roasted Broccoli

Adapted from Farmhouse Cookbook by Susan Hermann Loomis

Serves 1-2

1 lb. fresh broccoli, florets and stems

1 bunch parsley, coarsely chopped

3-4 Tbsp. olive oil

1 clove garlic, pressed or very finely minced

¼ tsp. dried thyme

¼ tsp. dried rosemary

1 tsp. sweet (regular) paprika

1/16 tsp. cayenne

1/8 tsp. fine salt

¼ tsp. ground black pepper

Preheat oven to 425 degrees.

Cut broccoli florets into smallish pieces. Cut stems into ½-inch pieces, peeling first if they are woody.

In a good-sized mixing bowl, combine olive oil, garlic, thyme, rosemary, paprika, cayenne, salt and pepper. Add broccoli and parsley and toss until coated.

Spread out the coated broccoli and parsley evenly onto a baking sheet. Use a spatula to scrape out any olive oil that is clinging to the mixing bowl and drizzle it over the broccoli.

Place baking sheet into preheated oven and roast for 25 minutes. Turn off the heat, but leave the baking sheet in the oven for an additional 10 minutes. Remove from oven and serve immediately.

Revising a Childhood Treat

When I was growing up, one of my favorite store-bought treats was a snack cake called a Jim Jam. It was a basic sponge cake topped with strawberry jam and coconut, and my Mom would buy day-old ones for half price at the Bakery Thrift Shop. It’s probably been 38 years since I’ve had one, but every now and then I get a hankering, so I set out to make a Primal-friendly version that also accommodates my own food sensitivities (free of grains, legumes, sugar, dairy and eggs). I started with the basic muffin recipe from Durga Fuller, adding the Jim Jam elements until I reached the ideal ratios.

Because they require a little advanced preparation, these aren’t a good choice for busy weekday mornings. They are, however, just a bit fancy enough for a birthday breakfast or a Valentine’s treat (what with the red topping and all). It’s an easy recipe to cut in half for smaller households.

Flim Flams

Makes 12

Topping

4 cups whole fresh or frozen strawberries (if using frozen berries, measure before thawing)

4 drops Stevita brand stevia liquid*

Puree berries in a blender. Pour into a small saucepan and cook uncovered on low heat until reduced by about half, stirring occasionally (about 30 minutes). Add stevia and mix in thoroughly. Allow to cool, then store in refrigerator until you make the muffins (can be made the day before). Yields about 2/3 cup.

Muffins

**please note the advanced prep required for the flax egg substitute**

2 cups almond flour/meal

½ tsp. baking soda

½ tsp. salt

½ tsp. cinnamon

½ cup shredded, unsweetened coconut, plus more for topping

¼ cup flax seed meal mixed with ¾ cup water, allowed to sit until thickened (20 minutes-12 hours)

1/3 cup unsweetened almond milk or coconut milk (either from carton or can)

½ cup melted coconut oil

3 tsp. vanilla extract

12 drops Stevita stevia liquid

2 Tbsp. apple cider vinegar

2 Tbsp. coconut flour (optional)

Preheat oven to 375 degrees. Lightly grease 12-cup muffin pan (unless it is non-stick). Mix together almond flour, baking soda, salt, cinnamon and coconut. Add  flax mixture, almond or coconut milk, coconut oil, vanilla extract and stevia. Mix well with whisk or spoon. Add vinegar and mix in quickly and thoroughly. If mixture seems too runny, add a tablespoon or two of coconut flour to absorb some moisture.

Spoon evenly into muffin tins, creating a little concave depression on the top of each. Spread strawberry topping evenly on muffins (about 1 Tbsp. each). Sprinkle additional shredded coconut on top of the strawberry spread.

Place in oven and bake at 375 for 20 minutes. Turn off oven and allow the muffins to continue baking in the still-warm oven for 5 more minutes. Remove from oven and allow to cool for at least 20 minutes and up to 2 hours. With a fork, carefully remove from tins. For maximum specialness, serve on your prettiest little plates.

*As with all of my recipes which call for stevia, if you are using any other brand, add 1 drop or pinch at a time until you reach your own desired level of sweetness.

All's Well That Ends Well

I won’t bore you with the details of the long story of my ill-fated attempt to replicate Pad Thai according to Primal dietary guidelines and my own sensitivities (suffice it to say that without eggs or peanuts, it ain't Pad Thai). I will share with you the single, shining pearl which resulted from the process: a great stir-fry seasoning/condiment. It can turn a humble pile of vegetables into something that tastes like it came from a great Vietnamese restaurant.

Vietnamese Style Stir-Fry Sauce

Adapted from a recipe by Mark Bittman

2 Tbsp. fish sauce (nam pla) with no added sugar (I used Red Boat brand)

2 Tbsp. water

2 Tbsp. rice vinegar

4 tsp. tamarind paste

30 drops Stevita brand stevia (or equivalent of other brand; add a drop at a time to taste)

½ tsp. crushed red pepper

Put fish sauce, water, rice vinegar and tamarind paste in a small saucepan over medium-low heat and bring just to a simmer. Stir in stevia and red pepper and allow to cool.

Here is my favorite simple meal prepared with the sauce:

Simple Cabbage Saute

Serves 1-2

2 Tbsp flavorful fat (preferably poultry fat, but coconut oil will work)

1 lb green cabbage, finely shredded

5 scallions, sliced (both green and white parts)

1 Tbsp. minced ginger

¼ tsp ground black pepper

1 Tbsp. Vietnamese Style Stir-Fry Sauce
1 tsp. toasted sesame oil (optional)

Melt fat in wide skillet over medium-high heat. Add cabbage, scallions ginger and black pepper. Cover for a few minutes to allow vegetables to sweat and soften. Uncover and stir fry until tender, or to your preferred texture. If you like it really tender, you can add a little water or broth, cover and cook for a few minutes, then uncover to allow any excess liquid to evaporate. Add stir-fry sauce and cook another few minutes. Remove from heat, toss with sesame oil (if using) and serve immediately

Autumn Comfort Food

Another in my series of “Cook-The-Living-Daylights-Out-Of-A-Vegetable-And-Eat It–Like-A-Dessert” recipes. The final texture is very creamy, not unlike sweet potatoes. It works best to toss the seasonings in before you mash the cauliflower, as that will allow them to be more evenly dispersed.

I’ve been eating it for breakfast, with the seasonings listed in the recipe, though you could top it with whatever you like. It's really good with a couple of tablespoons of cocoa powder (which may require one or two additional drops of stevia). Curry powder or Ras El-Hanout  would be nice, or anything that tastes good with winter squash, like a savory blend of sage (either dried & rubbed, or fresh & frizzled by cooking in olive oil until crisp), thyme, cooked onion, etc.

If you aren’t strictly Primal, a few raisins might add a nice flavor and textural counterpoint.

Mashed Cauliflower in Coconut Cream

Serves 1-2

1 lb cauliflower, cut into smallish florets

4-6 ounces coconut cream, plus enough water to total 8 oz. liquid (or 7 ounces canned  coconut milk)

1 tsp. vanilla extract

12 drops Stevita brand stevia juice (or to taste)*

1/8 tsp. salt, or to taste

Optional seasonings

½ tsp. fenugreek powder

½ tsp cinnamon

¼ tsp berbere or to taste (do NOT use the Penzey's brand; it is way too spicy!)

2 Tbsp. toasted sunflower seeds

Place coconut cream and cauliflower in a skillet on medium heat, and cover. When cream starts to simmer, set timer for 15 minutes. At 15 minutes, check to make sure that there is still some liquid in the pan and add a little water if necessary. Cook for another 10-15 minutes, or until very soft. If there is some liquid remaining in the pan, cook with the lid off until it is mostly evaporated. The amount of water needed to be added (or liquid remaining) generally depends on the width of your skillet.

Mix in stevia, salt and vanilla. Toss in whatever other seasoning or toppings you like. Mash the mixture with a fork until most of the bigger chunks disappear.

* If using a different brand of stevia, start with the tiniest amount and add a tiny bit at a time until it tastes good to you

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