Cinnamon Banana Waffles AKA: I Have a Fridge Full of Duck Eggs

I have a fridge full of duck eggs from my marvelous CSA share.  So, I do what any well-respected CSA participant would do... I scour the internet in search of fun and delicious ways to prepare and serve them.

A word on duck eggs: Duck eggs are larger, richer, and more flavorful than chicken eggs, which is why bakers love them...They make baked goods that much more decadent!

I came across this recipe from paleOMG via the folks at Just Eat Real Food.  Both great resources for those that are on a paleo diet, gluten-free, or trying to cut out refined sugar.

Being on a anti-inflammatory diet for my RA, I have to be careful with eggs, but I find I am okay with them in moderation.  Given these waffles are also gluten free and refined sugar free, I was really excited to give them a try and I'm glad I did, because not only were they delicious, but I am able to share them with you right before the weekend!

I made a few small changes from the original recipe, by adding 2 TBSP of maple syrup instead of three and substituting duck eggs for the chicken eggs. If you're making this for 2 people, you can definitely cut the recipe in half and you will have more than enough, and if you are making these in a waffle maker remember: less is more.  This will help you avoid any waffle explosions like the one I experienced in the first batch-The waffle maker and I needed to re-familiarize ourselves with each other...It was awkward at first, but now we're cool.

Enjoy your weekend and most importantly...

Eat Healthy, Stay Happy!

Cinnamon Banana Waffles
Recipe from paleOMG

• 2 medium bananas, very ripe
• 2 eggs (I used duck eggs)
• 2 tablespoons maple syrup
• 1 tablespoon coconut oil
• ¼ cup coconut or almond milk
• 1 cup almond flour (I use Bob's Red Mill)
• 1 cup unsweetened shredded coconut
• 2 tablespoons arrowroot powder
• 1 tablespoon cinnamon
• 1 teaspoon baking soda
• pinch of salt

1. Preheat waffle iron.
2. Mash the bananas and place them along with the, egg, maple syrup, coconut oil, and milk in a large bowl and mix either by hand with a wooden spoon, or with a hand mixer until smooth.
3. Add the almond meal, shredded coconut, arrowroot flour, cinnamon, baking soda, and salt and mix well to combine.
4. Pour mixture into waffle iron (if you don't have a non-stick waffle iron, make sure to grease yours before)
5. Top with fresh fruit, and real maple syrup. Serve warm

CSA Time: What's in the box?

Today I received my first CSA share of the season and I have to tell you, words can't describe the sheer anticipation that lead up to the moment I walked into the Co-Op to pick up my box of goodies. For those of you who are unfamiliar with CSA's, the acronym stands for Community Supported Agriculture and they are a fantastic way to buy local, organic, seasonal produce directly from a farmer in your area. Once or twice a month (depending on the type of share you purchase) you pick up your box of goodies at a designated drop location where you bring home the freshest organic produce available. Not only are CSA's a great way to ensure you are receiving the freshest organic produce, you are also supporting your local farmers who are doing things the right way-And that's good for everyone!

Another fun aspect of a CSA is the exposure you get to things you have never tried before...Like stinging nettles.  I received a big bunch of this questionable leafy green in my share today and I am extremely curious and somewhat excited to figure out a way to prepare this outcast...So stay tuned!


What else did you receive in your share you ask?

Parsley
Sorrel (I had no clue what this is.  Turns out it's a tart lemony green, delicious in pasta salads and it's lemony flavor also compliments lean meats such as fish)
Spring onions
Red radishes
A beautiful head of leafy green lettuce
Spring salad mix
Bundle of herbs-Sage, oregano, and thyme
Honey applesauce
3 dozen freshy laid duck eggs (I am now the envy of every serious baker imaginable)
Handmade goat milk soaps
                                     Seasonal wildflower bouquet

If you are at the point where you are totally jealous of all of the awesomeness I just listed, I completely understand.  The good news is, you too can sign up for a CSA!  Simply visit Local Harvest, a website dedicated towards the education of the importance of locally grown produce that happens to have a fantastic list of CSA's across the country.  You can also visit your local Co-Op or Natural Foods Store who will often have a list of participating farms in your area.

And for fun, check out the amazing farmers who provide my CSA share at L.T.D. (Living the Dream) Farms and follow them on Facebook!  They post impossibly cute videos of baby goats, geese, rabbits, piglets and show you what daily life is like on the farm.  I respect these two immensely in regard to the way they humanely raise their animals-If you are going to eat meat, these are the people you should be buying it from!

Stay tuned for fresh new recipes from my CSA share as well as monthly updates of "What's in the box?"

Eat Healthy, Stay Happy!

Cauliflower: Three Ways

I know what you're thinking.  You're thinking, "Sweet Jesus, she's writing a post on cauliflower...She's done gone and lost it." And there was a time in the not too distant past that I would have been right there with you. For me, cauliflower was always just kind of... "meh" and I more or less considered it broccoli's bastard cousin...less flavor, less pizazz, less likely to be invited to grandma's for dinner. But before your eyes glaze over and you write this post off as one that would put even the most caffinated person into a comatose-like sleep, just give me a chance.

It wasn't until I discovered the culinary versatility of this underrated vegetable that I began appreciating how much it has to offer. Upon learning about the nutrient content, I was surprised to find that it is not only low in sugar and carbohydrates, it's also high in dietary fiber, folate, vitamin C, calcium, potassium, and contains several phytochemicals that are extremely beneficial to our health.  These phytochemicals are known to slow the growth of cancerous cells, while a high intake of cauliflower has even been associated with a reduced risk of aggressive prostrate cancer.  So how boring is cauliflower now, huh?  Cauliflower can SAVE YOUR LIFE...Kinda like how T.C. always bailed Magnum P.I. out of trouble...Cauliflower is the T.C. of vegetables, ladies and gentlemen.

So now what? How do I eat the stuff?

I'm glad you asked.

Besides, chopping it up and throwing it raw into a salad (which is an excellent idea),  I've outlined three different ways you can enjoy Cauliflower in all of it's ass-kicking glory.

1). Garlic Cauliflower Mash:  Think mashed potatoes without all the carbs and starch.  First, grab a head of cauliflower, remove the greens, and cut off the stem.  Cut the cauliflower into florets and throw them in a steamer, covered for about 15 minutes or until soft.  Place the steamed cauliflower into a blender with about 1 TBSP of olive oil, 1 tsp of sea salt and two cloves of pressed garlic. Pulse until blended to the consistency of mashed potatoes.  Be careful not to puree too long or you will have cauliflower soup, which although sounds interesting is not what we're going for here. In the corresponding photo I served the mash with baked cod and roasted asparagus.  The fun part about a mash is you can get creative, add some rosemary, or  if you really want to get fancy schmancy, use a dash of truffle oil to give a different spin and and make others think you're too hot to trot.


2). Cauliflower Rice: This recipe also calls for one head of cauliflower. Prepare the cauliflower much like you would in the previous recipe, but instead of steaming, pulse the raw florets through a food processor until they reach the consistency of rice.  This is where the magic happens.  I like to use my cauliflower rice in a stir fry, so I simply add whatever veggies I have available.  In the photo above, I used red onion, red pepper, garlic, and lacinato kale. To prepare, saute the chopped onion and pepper in about 1 TBSP of coconut oil over medium heat until the onion is nearly translucent. Add the chopped garlic and saute for another few minutes.

 Now, it's time to add in the cauliflower and the kale. Just a quick note: One head of cauliflower makes a lot of rice, I used about 2 cups for 2 servings of stir fry and froze the rest for use at a later date...I seasoned the stir fry with Bragg's Liquid Aminos and a little bit of coriander and pepper, but feel free to add whatever spices you like...Stir the mixture together, cover and turn heat to low.  Let simmer for 10 minutes or until the cauliflower is soft like rice. Serve warm and wonder how you were able to live so long without such a fun and simple way to eat your veggies!

3). Korean Fried Cauliflower: This little gem was the spawn of my husband's urge to satisfy an intense craving after a two-hour marathon of "Diner's Drive-Ins and Dives"...For those of you who watch the Food Network, you know exactly what I'm talking about, Willis. Since, I wasn't privy to the entire process, and although I'm not a huge fan of fried foods, I've decided to provide you with the link and let you do the rest-. Like everything in life, moderation is key and if you get to the point where you're jonesin' for something naughty, then a little fried cauliflower is probably better than a lot of other things. So knock yourself out. 

Eat Healthy, Stay Happy!

Zucchini Noodles with Avocado Miso Dressing.

There are few things as frustrating as when on April 13th you look outside from your blanket-wrapped cocoon only to see grey skies and...snow. A lot of people would take this time as an opportunity to curl up with a book, maybe venture out to see a movie.  Me?  I've decided to remind myself that it actually is spring, and write a spring-like post on a dish that makes me want to throw on my flip flops and take a spin around the lake on my cruiser.

Introducing; zucchini noodles.

I've professed my love for kick-ass kitchen appliances in the past, and I'm going to do it again as I write about my newfound love: The julienne peeler. Gone are the days of meticulously slicing carrots into tiny matchstick-like pieces for salads...Now, I just whip out this bad boy and it's done.  The best part about this peeler?  It turns vegetables into NOODLES!  That's right. Noodles. Honestly, what's more fun to eat? Pieces of plain old zucchini, or zucchini that's been turned into a noodle?  (Do you even need to answer such a silly question?)

You can create any sauce or dressing to dress your noodles and incorporate other veggies, nuts, or lean proteins for a healthy, filling dish.

In the salad pictured above,  I used one yellow squash and one zucchini as the noodle base and incorporated diced red pepper, mango, scallions, sliced almonds, carrots, jalapeno and cilantro and dressed the whole shebang with an Avocado Miso Dressing. Sprinkle on some chia seeds, or flax seed, or even add a bit of wild rice-Just like any salad, it's up to you as to what you want to throw in.

I've also whipped up a creamy pesto by simply mixing my pistachio pesto with a little cashew cream, and mixed it with the noodles along with cherry tomatoes, red pepper, and pine nuts.

Just a few ideas to get you started with your zucchini noodle fetish...it's cool...we don't judge here.

Remember: it doesn't have to be perfect, it just has to be good!

Eat Healthy, Stay Happy!

Avocado Miso Dressing:
1 avocado
1 lime zest and juice
1/2 cup zucchini (you can use the leftovers of the zucchini and squash after it has been julienned)
1 Tbsp yellow miso
1 tsp fresh ginger
1 small handful cilantro
1 scallion, white and half green
dash of cayenne
salt and pepper to taste

Blend all ingredients until creamy.

Sweet Potato-Poblano Soup

One of the most disappointing things when cooking is when you find a recipe that you are super excited about, make it, and it turns out to be a total flop, which is what initially happened with this recipe.  Bound and determined not to give up on what I believed to have the potential to be a great soup, I decided to try it again with a few [major] modifications.

I first came across this recipe in an article about Dr. Andrew Weil that was published in Whole Living Magazine. The article introduced his new cookbook that is filled with healthy recipes from his popular restaurant "True Food", along with the recipe for this very soup.  Not only did the recipe look delicious, it also inspired me to head out and buy the book that very day. So, you can imagine my disappointment when I made the soup and not only did it look nothing like the photo in the book, it was severely lacking any sort of flavor.

The first red flag was that the recipe called for 3 quarts of water (or 12 cups for those of you that are conversionally challenged).  From my previous experience with making tasty soups that include coconut milk, I will use 1 quart vegetable broth, and one can coconut milk with the corresponding spices, which will usually lead to a flavorful bowl of goodness. For the first attempt, my hesitation (along with my lack of a large enough stockpot in which to fit a bunch of veggies and 12 cups of water) led me to cut the water back to 8 cups. Turns out I should have listened to my gut and gone with the 4.

Wood-fired veggies. 

Thankfully, I'm not one to walk away from a good soup, so I gave it another go.  In this updated recipe, I used one quart veggie stock (instead of the 3 quarts water), and I threw caution to the wind and used regular coconut milk instead of the light stuff...The way I look at it, if you're going to get fat from consuming too much coconut milk, you have yourself a problem-One 14-oz can in a large batch of soup is not going to make you bust out the elastic-waist pants.

Our snowy pizza oven-March in Minnesota!

Now let's talk about the roasted veggies.  I'm fortunate enough to have a husband who built a great wood-fired pizza oven in our backyard (I know...*swoon*), so I was able to roast the veggies in our outdoor oven which gave them a nice smoky flavor.  However, if you don't have access to a wood-fired oven, roasting them in a conventional oven is just fine-The purpose for roasting the veggies is to give a bit of that lightly charred flavor, but be careful not to burn-There is a pretty distinct line between "lightly charred" and "burned". 

At the end of the day, this soup ended up being chalk-full of flavor with a nice creamy finish and a bit of a kick-One that will warm you up on a cool evening. 

                                                          Eat Healthy, Stay Happy!

Sweet Potato-Poblano Soup

Serves 4

1 large sweet potato, peeled and diced

1 small onion, diced

1/2 cup frozen corn kernels, thawed

1 carrot, peeled and diced

1 small bulb fennel, diced

4 cloves garlic, chopped

1 poblano chile, seeded and diced

2 Tbsp extra virgin olive oil

1 quart vegetable stock

1 Tbsp chili powder

1 tsp ground cumin

1 tsp dried oregano

1/2 tsp ground turmeric

1/2 tsp onion powder

1/4 tsp cayenne pepper

1/2 tsp freshly ground black pepper

1 tsp sea salt

1/2 cup white wine

1 14-oz can unsweetened coconut milk

1/4 cup chopped fresh cilantro, for garnish

2-3 scallions, thinly sliced, for garnish

1). Heat broiler and line a baking sheet with aluminum foil.  Toss veggies and oil in a large bowl and then arrange in a single layer on a prepared sheet and broil, tossing once halfway through, until browned-About 12 minutes. 

2). Transfer roasted veggies to a large pot and stir in spices, salt, wine and veggie broth. Bring to a simmer over medium-high heat, then reduce heat and simmer, covered, 30 minutes.

3). Remove soup from heat and whisk in coconut milk.  Let simmer on low for 10 minutes or until heated through.  Ladle into bowls and garnish with cilantro and scallions before serving. 

Fire Roasted Tomato Bisque with Lacinato Kale and Ezekiel Croutons

I am a Pinterest nerd. While perusing Pinterest last weekend, I came across a recipe for Rustic Tomato Rice Kale Stew.  After drooling over the pictures and reading the ingredients, I quickly determined that I liked the jest of the recipe, I was just craving something more creamy...And without peas, because to be perfectly honest, I'm not a fan of peas.  But that's the fun part of cooking!  You can take a recipe and make it your own by adding different ingredients and spices.  Unlike baking, cooking isn't fussy; it's all about exploring flavors and experimenting with new recipes. Sometimes you flop, sometimes you hit a home run-And thankfully, this recipe was a home run.

The fire roasted tomatoes, chili powder, garlic and cayenne pepper give this bisque bold flavors with a nice kick while the lacinato kale, carrots, leeks, cashew cream, and Ezekiel bread croutons make this a hearty dish worthy of the title "comfort food."  

Lacinato Kale

The cashew cream allows this dish to be reminiscent of the most dreamy bisque without the nightmare of the cholesterol and calories in your traditional heavy cream and roux bisque. This is just another example of how you don't have to give up your favorite flavors or foods when you make healthy changes to your diet. 

Speaking of healthy, for those not familiar with lacinato kale (also called Tuscan kale or dinosaur kale), you may recognize it as part of Italian dishes such as minestrone and robillita.  The great part about this type of kale is its not only nutritious (it contains loads of vitamins A, K and C, as well as a healthy amount of calcium and iron) it also retains it's firm texture when cooked allowing it to be a hearty component of any dish that's lucky enough to include this amazing leafy green. 

The Ezekiel Croutons that I included are basically just Ezekiel bread English muffins that I sliced in half, topped with a sprinkle of shredded Daiya "mozzarella" and baked at 375 for about 10 minutes and finished with 2 minutes under the broiler. If you don't have any Daiya, you could also coat the bread with olive oil rubbed garlic and fry in a pan until crispy.  I use Ezekiel bread because it is really the only type of bread I don't react to.  It is made of sprouted grains so it is easier to digest than your conventional wheat-based bread, and it is also super nutritious as it is a complete protein and contains 18 amino acids including the 9 essential amino acids . 

As we wind down the winter season, keep your friends and family happy with this belly-warming crowd-pleaser.  Let me know what you think in the comments!

Eat Healthy, Stay Happy!

Fire-Roasted Tomato Bisque with Lacinato Kale

Serves 4

28oz can fire roasted tomatoes-pureed in a blender until smooth. 

3 cups vegetable broth

1 cup cashew cream (see below)

2 Tbsp olive oil

1/2 large red onion-diced

1 large carrot-peeled and sliced

1 leek-sliced white and partial green

2 cloves garlic, diced

1 heaping Tbsp chili powder

1 tsp dried basil

1/2 tsp onion powder

1/2 tsp garlic powder

dash cayenne pepper. 

In a large soup pot, saute the onion, carrot and leek in the olive oil over medium heat for 5 minutes. Add the garlic and saute for another 3 minutes or until the onion is translucent.  

Add the vegetable broth and pureed tomatoes to the sauteed vegetables along with the spices and stir until well mixed.  Bring to a boil and simmer on low for 15 minutes.  

Add the cashew cream and season with salt (about 1.5 tsp) and pepper to taste.  Continue to simmer on low for 10-12 minutes, or until heated through.  

Ladle into bowls and top with Ezekiel bread croutons.  

Cashew Cream:

1 cup raw cashews

1 cup water

1Tbsp nutritional yeast

1tsp sea salt

squeeze of fresh lemon juice

1cup raw cashews

Add the cashews and water to a blender.  Let soak for 20-30 minutes. Add remaining ingredients and blend until smooth.

The Skinny on Juicing

Juicing; It's not just for feisty men in blue jumpsuits. So what's the hype?  I've been juicing for years, and there is rarely a day that goes by where I'm not drinking some sort of green concoction first thing in the morning.  I juice simply because it is super nutritious, gives me energy, and is a great start to my day. Some say juicing allows your body to digest the enzymes and minerals found in our fruits and vegetables more easily. It's also an easy way to benefit from consuming a wide variety of fruits and veggies in a relatively short period of time.

So why not just buy the bottled stuff available at your grocery store and call it a day? Although these drinks are fine in moderation, they are also pasteurized which means they are heated to kill bacteria which also kills the natural enzymes and healthy elements of the juice itself.  Many of the store-bought juices also contain unwanted ingredients such as added sugars and preservatives. Juicing eliminates these processes and unnecessary ingredients while giving you the freshest juice possible, right in your own home.

  I am often asked about juicing, and the conversations initially start with prospective juicers asking if I have any "good recipes."  For me, the fun part of juicing is running a bunch of fruits and vegetables through my juicer and coming up with new blends, but for those of you who are not quite ready to be so daring, here are a few tips and a couple recipes to get you started.

"Hot Toddy"

1). Buy organic. (I list this as number one because it's the most important.) First of all, any fruit or vegetable that you don't peel should be organic.  And don't kid yourself, washing and rinsing non-organic fruit (although helpful), doesn't get rid of the pesticides or herbicides that have been sprayed on the fruit or vegetable.

2). Choosing your juicer: There are a few different types of juicers.  The first, and least expensive is a centrifugal juicer.  This type of juicer grinds and strains the fruit at high speeds-Some say this type of juicer is less efficient because the heat generated from the high speed can essentially decrease the amount of enzymes in the finished juice. I had a centrifugal juicer that I used for nearly 3 years until I upgraded to a slow juicer.  I gave it to my sister and it still works great.
The second, is a masticating juicer which "chews" the food...You most often see masticating juicers used for things like wheat grass.
And last, but certainly not cheap least, is a triturating or "slow" juicer.  This type of juicer is generally more expensive, but it is also more efficient as it presses the produce for maximum juice that allegedly contains more nutrients because of the process.
Bottom line, you don't have to spend an arm and a leg on your first juicer. Buy what you can afford and know you made a good decision as they all essentially do the same thing.

3). Experiment! As I mentioned before, creating new juice concoctions is half the fun, so experiment with your juicer! I usually add more vegetables than fruit because for me, the whole point is to incorporate as many green veggies as possible.  But the good thing is, it's totally up to you...The sky's the limit!

Eat Healthy, Stay Happy!


The Green Ginger:
Serves 2
4-6 large kale leaves
1 large handful of spinach
1 cucumber
2 inch piece of ginger
1 apple

Run ingredients through your juicer, mix well and divide between two glasses.

The Virgin Mary
Serves 2
2 ripe tomatoes
2 cups fresh spinach
2 ribs celery
2 large carrots
2 limes
1 cucumber

Line the rim of your glass with celery salt, garnish with a celery stalk and add a few drops of Tabasco or cayenne for an extra kick!

Hot Toddy
Serves 1
2 lemons
2 inch piece of ginger

Juice the lemons and ginger.  Add the juice to a large mug and fill the reminder with hot water, a tsp of honey and a dash of cayenne pepper-It'll clear your sinuses and warm you up on a cool day.


*On a side note, if you're in to documentaries, Fat, Sick & Nearly Dead is a documentary about a man named Joe Cross who was unhealthy, overweight, and suffering from a debilitating autoimmune disease. Like me, Joe decided to take his health into his own hands and researched diet as a viable treatment option to achieve a balanced, more healthy well-being. The documentary is an inspiring tale of healing and how he was able to help others become more healthy through his own journey.