Khorasan Flour Crepes with Bosc Pear Filling

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Khorasan Flour Crepes with Bosc Pear Filling

It was Sunday morning and I woke up with a voracious appetite for crepes.  When I was a child, my mom would prepare them frequently on the weekend.  What a treat!  I looked into my freezer (where I keep my flours so they stay fresh) and decided to use Khorasan flour.  If you have celiac disease or have an allergy to wheat, do not use this flour!  It, like its cousin, spelt, is an ancient form of wheat.  Khorasan flour is better known as Kamut flour.  The word Khorasan refers to the area where the wheat is grown in modern day Iran.  Kamut or Khorasan is more easily digested than regular wheat flour.  It grows twice the height of modern day wheat and as a result, contains higher levels of protein, lipids, amino acids and vitamins.  The grain is amber in color and has a rich, nutty flavor.

Please keep in mind that gluten free is not necessarily healthier for everyone.  People who have celiac disease or a wheat allergy do not have a choice.  If they are interested in consuming baked goods, they must consume products that are prepared with a gluten free flour.  If you do not have either of these conditions, you may benefit more (nutritionally speaking) from an ancient form of wheat that is rich in nutrients.

Recipe:  (Serves 2)

Ingredients:

2/3 cup flour of choice

1/2 teaspoon salt

3 pastured eggs

1 1/2 cups milk or milk substitute

1 teaspoon vanilla

1/2 teaspoon ground cardamom

buffalo or goat butter or coconut butter for frying

1 bosc pear thinly sliced

coconut nectar (optional)

Procedure:

In a medium mixing bowl, combine the ingredients and whisk until creamy and blended.

Prepare a small crepe pan with a 1/2 teaspoon of butter of choice.  Heat the butter and tilt the pan so the surface area is coated.  Pour in 1/4 cup batter and tilt the pan until bottom is covered in batter.  Heat on medium and cook until the edges start to form small bubbles.  At this point, using a spatula, try to scoop under the crepe.  If it comes off easily, then flip if over and cook the other side for about a minute longer.  If it does not come off easily, let it stay in the pan until it comes off easily.

Place on a plate.  Insert the slices of pear on one half and cover with the other half of the crepe.   Drizzle a little coconut nectar over the top if you wish.  Enjoy!

Sources:

https://en.wikipedia.org/wiki/Khorasan_wheat

Ilia Regini is a certified healing through food specialist, health supportive chef, culinary instructor, writer, blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.

http://www.healthynourishedbody.com

http://www.facebook.com/wellnourishedbody63

e:healthynourishedbody@gmail.com

 

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Beet Kvass

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Beet greens alongside beet chunks in glass container ready to make beet kvass

As a healing through food specialist and health supportive chef, I have been hearing about the wonderful health benefits that are derived from raw beet juice consumption.  The word “kvass” is a Russian word that means a lacto-fermented beverage made from sourdough rye or beets.  With its Russian origin, it originated in the Ukraine and has been consumed for over 1000 years by people living in that part of the world.  Now, it finally is making its way to the USA.

The benefits of this beverage are numerous.  As a lacto-fermented beverage, it contains beneficial bacteria (probiotics) which helps rebuild immunity and helps strengthen the gut.  This process allows key nutrients to be absorbed more readily into the body.

It helps with the digestive process, cleanses the liver, the gallbladder, improves bile flow, removes toxins from the body and fights free radical damage at the cellular level.  The red staining color in beets is derived from a set of phytonutrients known as betalains.  The betalains are responsible for the creation of red blood cells which alkalize the blood.

Inflammation can occur in an over-acidic body.  Due to maintaining balance among the pH level, it robs the body of calcium.  We all need to alkalize the body and beet kvass is an alkaline promoting beverage.

Beets are an excellent source of sodium, potassium, magnesium, calcium, iron, fiber, folic acid, manganese and vitamins A and C.  It is a rich potpourri of vitamins, minerals and enzymes.

The beet kvass when ready to consume can be drunk as is or added to soups and salad dressings.

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Bowl of raw beets and the glass container of beet kvass

Recipe:

Beet Kvass 

(Serves:  8 cups)

Ingredients:

1 (2 quart) glass bottle or jar with tight fitting lid

4-5 small beets scrubbed, rinsed and diced

1 tablespoon sea salt

Filtered water

Procedure:

Put the diced beet chunks into the glass container.  Add the salt and proceed to fill the jar with water leaving about an inch or two of space from the top.  Close securely with a lid and keep it away from direct sunlight in a room temperature environment for 3 days.

At the end of the 3 days, it can be moved to refrigeration.  It is now ready to consume.  It is suggested to have 1/4 cup in the morning and 1/4 cup in the evening.

Experiment with added ginger root and carrots for a variation.

Note:  When following the GAPS Diet protocol, Stage I, the beet kvass can be consumed along with the gelatinous meat stock for additional digestive benefits.  Stage I excludes fiber but the juice from lacto-fermented beets is highly encouraged for healing of the gut lining.

Sources:

Axe, Dr. J. “The Beverage with Probiotic & Cancer Fighting Benefits”  September 16, 2015.  http://www.draxe.com/kvass/

Goldberg, Max. “Beet Kvass- What is it and Why am I drinking it?”  January 24, 2012.  http://www.livingmaxwell.com/beet-kvass

Ilia Regini is a certified healing through food specialist, health supportive chef, culinary instructor, writer, blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.

http://www.healthynourishedbody.com

http://www.facebook.com/wellnourishedbody63

e:  healthynourishedbody@gmail.com

 

 

 

 

 

 

 

 

 

 

 

Raw Lemon and Lime Curd Tartlets

20170802_174131The credit for this sumptuous, tangy dessert goes to Zita Steyn, a graduate of the Natural Gourmet’s Chef Training Program.  After having stumbled upon the recipe by chance, I was completely captivated by the elegant aspect of the individual scalloped edge tartlets with its creamy sea green filling dotted with the ubiquitous summer blueberry.

I immediately knew that I had to make this recipe.  Upon scanning the list of ingredients, I became aware that everything going into it was raw and healthy.  The crust was made up of sprouted buckwheat, coconut oil, cashews, unsweetened coconut flakes, Medjool dates, lemon zest and sea salt.  The filling was made up of pecans, avocado, lemon and lime juice, honey, lemon oil, coconut oil and sea salt.

As for the equipment, although I possess many baking gadgets, individualized tartlet shells were not part of my baking repertoire.  I had to venture out and invest in these elaborate little pie pans.

After shopping for the specifics, I gathered all the  ingredients and set to work to try out the recipe.  Although the finished product gave the impression that it was complicated, nothing could be further from the truth.  The crust came together nicely as well as the filling.  Upon assembling it, I couldn’t believe that it looked just like the picture in the recipe.  Wow!  I was really impressed to say the least!

20170801_083704As for taste, the crust had a delicate crunch and the filling was incredibly light, creamy and tangy and not overbearingly sweet.  It seemed like the perfect ending to a mid summer’s evening dinner.

This recipe is gluten-free and vegan friendly.  It is not appropriate for the Auto-Immune Paleo, Candida, GAPS, Low Histamine, Low FODMAPS or Paleo Ketogenic Diets.  It is appropriate for the Gluten free, Vegan, Vegetarian and Weston A. Price Diets.

Yield:  6 Tartlets

Ingredients:

  • 1/2 cup sprouted, dried buckwheat
  • 1 1/2 tablespoons melted coconut oil
  • 1 cup shelled, unroasted cashews, soaked for a few hours and drained
  • Grated zest of 1 lemon, plus extra to serve
  • 3/4 cup dry unsweetened coconut
  • Pinch of sea salt
  • 5 large soft Medjool dates, pitted and chopped

For the Filling:

  • Scant 1 cup shelled, unroasted macadamia or pecan nuts, soaked for a few hours then drained
  • 3/4 cup mixture of lemon and lime juice (about 2 large lemons and 3 limes)
  • 2 large avocados, peeled and pitted
  • 1/4 cup honey
  • Pinch of sea salt
  • 1 teaspoon good-quality lemon extract or a few drops of lemon oil
  • 2 tablespoons liquid coconut oil

Procedure:

1.  Blitz all the ingredients for the crust in a food processor until the mixture resembles coarse, wet sand.  Scrape out and press into 6 mini tart pans, 4 inch diameter.  Refrigerate while you make the filling.

2.  In a powerful blender, blend all the ingredients for the filling until very smooth.  If using a regular blender, the result will not be quite as smooth, so you may want to strain the mixture through a strainer.  Taste, and it if is too tart, add another tablespoon or two of honey, bearing in mind that the crust is sweet and offsets the filling beautifully.

3.  Spoon the filling into the tart shells and refrigerate for at least 4 hours.  Carefully unmold each tart and serve with fresh blueberries and some fresh lime or lemon zest.  They keep well in their pans in the refrigerator for a day or two.

Recipe excerpted with permission from Eat More Greens by Zita Steyn, published by Quadrille Publishing March 2017, RRP $24.99 hardcover.

Ilia Regini is a certified healing through food specialist, health supportive chef, culinary instructor, writer, blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.                                                                                                  http://www.healthynourishedbody.com  http://www.facebook.com/wellnourishedbody63                        e:  healthynourishedbody@gmail.com

 

 

 

 

 

 

 

 

 

 

 

 

Cream of Tomato & Roasted Red Pepper Soup

img_20161017_225050This is the time of year when a creamy homemade vegetable soup is just the thing to take the nip out of the air and provide warmth and nourishment to the body.  This particular soup can be prepared vegan without any dairy or it can be prepared with a dollop of creme fraiche.  Either way, it is a velvety creamy texture and oh, so satisfying.

If you are vegan, just leave out the creme fraiche.  If you are following one of the dietary protocols recommended by your healthcare practitioner, it is appropriate for the Candida Elimination Diet, Low FODMAPS Diet without the garlic and onion, the GAPS Diet, the Gluten Free Diet, the Paleo Ketogenic Diet, Vegan Diet with no dairy, the Vegetarian Diet and the Weston A. Price Diet.

Ingredients:

2 Tablespoons of olive oil

2 cloves of garlic minced

1/2 medium onion diced

1 stalk of celery diced

1 medium red bell pepper roasted

4 cups of vegetable broth (homemade is preferable)

1 28 oz. can of tomato purée

1 Tablespoon of lime juice

1 teaspoon of chili powder

1 teaspoon of ground cumin

1/2 teaspoon of ground coriander

3 Tablespoons of flat leaf parsley minced

1/2 cup of creme fraiche (optional)

Sea salt & black pepper to taste

Procedure:

In a medium pot, add the oil and garlic and simmer until golden.  Add the onions, mix, cover and cook until translucent.  Add the celery.

Roast the pepper on a gas burner, turning it until it is charred all over.  Set aside to cool.

Peel and deseed the pepper.  Coarsely chop and add to the pot.  Mix well.

Add the broth and tomato purée and mix well.

Add the lime juice and sea salt and blend with an immersion blender until creamy.

If you are using the creme fraiche, add it here.

Garnish with parsley.

Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.  www.healthynourishedbody.com  www.facebook.com/wellnourishedbody63  e:healthynourishedbody@gmail.com

Pan Fried Lemon Sole – A Healthy Choice for many Specialized Healing Diets

lemon-sole-20161016One of my clients for whom I provide chef service, is suffering from a diagnosis of Lyme Disease and has been advised through his functional medicine doctor to follow the Paleo Ketogenic Diet.  One of the main dishes that I recently prepared for him is lemon sole.  Lemon sole is a very delicate thinly sliced white fish that has virtually no bones to deal with.   It does not have a fishy odor and is considered a good protein choice on this particular diet.

It is quite easy to prepare.  Some people like it dipped in a little coconut flour before sautéeing but it is also good just as is.  Add about 2 Tablespoons of olive oil in a large skillet. Add a teaspoon of both minced garlic and ginger and simmer until golden.  Add the slices of fish.  Salt and pepper it and squeeze a generous amount of lemon.  Drizzle a little coconut aminos and that’s it!  Since it is such a thin and delicate fish, it cooks up quickly.  It will be done in about 3 minutes per side.  Turn over, salt and pepper, add lemon.  Drizzle a bit more coconut aminos.

This dish is appropriate for the following specialized dietary protocols:  The Auto-Immune Paleo Diet, The Candida Elimination Diet, the GAPS Diet, the Low Histamine Diet and the Paleo Ketogenic Diet.

Note:  For the Low FODMAPS Diet, leave out the garlic.

Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.  www.healthynourishedbody.com  www.facebook.com/wellnourishedbody63 e:healthynourishedbody@gmail.com

Tomato Infused Millet with Vegetables and Ground Meat

20160317_152054Many people who suffer from Candida or Celiac Disease are at a loss for how to keep themselves well-nourished by excluding most grains and sugars.  Many turn to the myriad of gluten-free packaged products which line the store shelves.  Yes, these products do not contain wheat or grains, however, they are prepared with various starches (tapioca, potato, rice) which cause the blood sugar to spike which can lead to diabetes and other degenerative illness.

Here is a nutritious dish which will make you feel satisfied and full.  It is a Paleo dish which, by the way, is very good for people who suffer from Candida.  It is ground grass-fed meat of choice with garlic, onions, plum tomatoes, celery, bell peppers and parsley combined with the gluten free grain, millet.

Here is how to make it.  In a skillet, add 2 tablespoons of olive oil.  Add 1 clove of minced garlic.  Then add 1/2 medium onion diced.  Allow this mixture to caramelize.  Then add 2 tablespoons of minced flat leaf Italian parsley.  Let simmer.  Add a pinch or two of high quality sea salt and fresh pepper.  Pour the mixture into a mixing bowl and set aside. Add 1-2 tablespoons of oil to the pan and add 1 pound of ground grass-fed meat of your choice.  Allow it to brown.  Then add the vegetable mixture.  Add 20 ounces of organic whole plum tomatoes and allow it to stew.  Add 1 teaspoon of ground coriander and 1/2 teaspoon of ground cumin.  Mix well. Set aside.  Add additional salt to taste if needed.

Take 1/4 of a medium size green cabbage.  Thinly slice into shreds.  In a skillet, add 1-2 tablespoons of olive oil or coconut oil and 1 clove of minced garlic.  Add the cabbage shreds.  Allow to cook.  Add 1-2 tablespoons of coconut aminos and mix thoroughly until just cooked.  Place the cabbage shreds on a plate and top with the ground meat and tomato mixture.

Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.  www.healthynourishedbody.com http://www.facebook.com/wellnourishedbody63  e:healthynourishedbody@gmail.com