Tuesday, May 24, 2011

Blueberry Superfood Smoothie

Lately I have been making a superfood smoothie in the morning for breakfast.


1 c. raw milk kefir
1/2 c. filtered water
1/2 c. wild blueberries frozen
1 egg yolk
2 scoops of your favorite green powder
1 t. maca
1 small sliver of fresh ginger
stevia to taste

I put all of the ingredients in my Vita-Mix and blend until smooth.  It tastes super good.

Tuesday, May 17, 2011

Carrisa's Chunky Veggie Pasta Sauce

Carrisa's Chunky Veggie Pasta

This recipe and photo just arrived from Carrisa in Salt Lake City.  The recipe is loaded with tomatoes.  So all of you tomato lovers out there - go for it!   Those of you that are looking for a vegetarian pasta dish can omit the ground beef.  Thank you Carrisa for sharing this yummy recipe with us!


2 T. butter
2 T. olive oil
1 large yellow onion, chopped
2 cloves garlic, smashed
1 lb ground beef -optional
2-4 c. water (just to cover)
1 large 28 oz. can peeled tomatoes, cut into chunks (add juice)
1 small 6 oz. can tomato paste
2 T. balsamic vinegar
1 red bell pepper, diced really small
2 carrots cut into quarters and sliced
3 small zucchini cut into quarters and sliced
dash of crushed red pepper
sea salt and pepper to taste

In a ceramic cast iron pan saute onion and garlic in butter and olive oil over a medium heat.  Add 1 lb. of ground beef and continue cooking until the meat is done.  Add remaining ingredients.  Bring to boil, reduce heat, cover, and simmer until carrots and zucchini are tender.

Carrisa serves her chunky veggie sauce over brown rice pasta.

Sunday, May 15, 2011

Crock Pot Beef Stew

Beef Stew

On a blustery spring day what could be better than a slow-cooked beef stew simmering in the crock pot.


Bacon fat or lard
Arrowroot powder
Sea salt
3 lbs. grass-fed stew meat
1 onion sliced
2 c. Tomato Sauce or Mock Tomato Sauce
a splash of organic red wine
Freshly snipped thyme
8 carrots cut into chunks
1 rutabaga cut into cubes

Bacon fat is nice for browning chunks of beef.  It doesn't smoke, it doesn't scorch, and it remains stable at high temperatures.

Put arrowroot powder with a bit of sea salt in a zip lock bag and coat beef chunks.  Place beef chunks, a few at a time, in the pan of hot bacon fat and sear the meat.  Searing the meat helps keep it moist and juicy.

Put the browned meat, sliced onion and tomato sauce in a large crock pot with about 1- 2 c.  water or stock.  (The amount of liquid depends on how thick you want the stew to be) Deglaze the pan with a splash or two of red wine and scrape into the crock pot.  Add fresh snipped thyme or dried thyme.  Set the crock pot on a low setting and let the it cook for 2 - 3 hours.

After it has simmered for 2 - 3 hours add carrot and rutabaga chunks and simmer for 1 to 2 more hours.


While I eschew tomatoes of all kinds out of season, (I think Styrofoam might taste better), I do enjoy fresh tomatoes when they are in season, especially homegrown heirloom varieties.  Those who are sensitive to tomato sauce, like I am, will want to keep a few jars of mock tomato sauce handy.  Mock tomato sauce is a velvety blend of winter squash, onion, carrot, celery, and beet root.  Mock tomato sauce makes an excellent substitute for tomato sauce and I use it in a variety of soups, stews, enchiladas, and pasta dishes.  I particularly like it in lentil soup.  One of these days I should get around to posting how to make mock tomato sauce.

Sunday, May 1, 2011

Sourdough Buckwheat Pancakes

Sourdough Buckwheat Pancakes

Carrisa and I developed this recipe for delicious sourdough buckwheat pancakes this summer while we were together. Buckwheat pancakes are our favorite weekend breakfast food.  I always make a big batch and freeze the left-overs by wrapping them in parchment paper and placing them in a freezer zip-lock bag.  When I am ready to use them I put the pancakes on a steamer rack and warm them over the stove for an instant mid-week breakfast treat.

Although I have tried many versions of buckwheat pancakes over the years - this recipe is our favorite.


2 c. buckwheat grouts
1 c. oatmeal (I use gluten free)
yoghurt mixed with warm water to make 3 c.
8 egg whites, beaten until stiff peaks form
a good pinch of sea salt
4 whole eggs

The day before you plan to make pancakes grind the buckwheat grouts and oats in a coffee grinder or seed mill into a fine flour.  Mix the freshly ground flour with a yoghurt and warm water mixture.  Stir well.  Cover and set in a warm place for 12 - 24 hours.

In the morning beat the egg whites with a few pinches of sea salt until stiff peaks form.  Fold egg whites into the flour mixture.  Beat 4 whole eggs and stir into the flour mixture.

Cook the pancakes, (1/3 c. of batter for one pancake), on a buttered cast iron skillet or pancake griddle over a medium heat.

Top with your favorite topping.  I experiment with different toppings.  Right now I like coconut butter which is a blend of coconut oil and coconut solids.  It is smooth, creamy, and slightly sweet.  I also like pecan butter or regular grass-fed raw butter on my pancakes.