High-fructose corn syrup (HFCS) is on our naughty list. At The New Deli, we started making this version of BBQ sauce, made with tomato paste. Ketchup can be a handy base, but it also contains HFCS. We love this recipe! Makes 2 quarts.
1/2 c. olive oil
2 c. chopped onion
3 cloves chopped garlic
2 c. brown sugar
1 c. Worcestershire sauce
1/4 c. chili blend or powder
1 TBS. salt
1 3/4 c. white vinegar
12 oz. can tomato paste
1/2 Tbs. “Liquid Smoke”
1 c. water (or thin as desired)
Sauté the following until soft in skillet: > 1/2 c. olive oil > 2 c. chopped onion > 3 cloves chopped garlic
When above is very soft, add the following, boiling 20 to 30 minutes: > 2 c. brown sugar > 1 c. Worcestershire sauce > 1/4 c. chili blend or powder > 3 c. white vinegar
To boiled mixture, stir in the following: > 12 oz. can tomato paste > 1/2 Tbs. “Liquid Smoke”
If I’m going to make homemade sourdough bread using freshly ground whole wheat flour, I definitely need a system. Otherwise, I won’t have time for this! Below is the streamlined recipe I use every few days (when we’re getting low on our daily bread).
Considering that the vitamin E (and other nutrients) in wheat can go rancid so quickly, it just never seemed worth it to make bread with store-bought whole wheat flour. But I finally got a VitaMix blender, which grinds wheat berries into flour. At last, fresh-ground flour!
The other reason I hadn’t bothered with bread-making was that it didn’t seem particularly healthy. (You know, “Wheat Belly” and all that.) But a friend told me how she’d heard that some Celiac-sufferers could actually enjoy bread again, as long as it was sour-dough fermented. Guess it makes it easier to digest. That sold me on the idea.
A few years later, I’ve learned something else too. Hand-kneading seems to produce the best bread. I thought I could save time at one point, and I began using the dough hook and my KitchenAid to knead the bread. It did not turn out as good! I researched and found that the style of kneading does affect the bread. The molecules in hand-kneaded bread are actually shaped differently, while the machine-kneaded molecules are more stretched out. Not that the reason matters that much… just know that there doesn’t seem to be a short-cut to excellent whole wheat bread, without hand-kneading it.
I’ve also discovered that kneading bread on a wooden board (as directed in most recipes) makes for messy cleanup. Kneading the dough on a Formica counter top was an improvement, as the dough didn’t stick as much. I didn’t have to add as much extra flour to keep it from sticking to the counter, so the bread was moister.
But then I found the best method! I started kneading the bread in an 8-cup glass measuring cup, set on a towel (so it didn’t move around too much), in the sink. It was at a good height for throwing some hearty dough punches. So, it was easier clean-up, and I got a good work-out too.
Oh, one other thing I found out: Hard Red Winter Wheat (or hard red spring wheat) seems the best. I tried Hard White Wheat berries for a season, but the bread didn’t seem as good. After researching, I discovered- no wonder. White wheat might have a milder flavor, but it doesn’t have as much gluten. So the bread doesn’t rise quite as well. So- why not use the red wheat?! It does have an excellent flavor too, when fresh-ground. (Perhaps because it isn’t rancid!)
I still add a bit of “ancient grains” now and then- “Einkorn” is nice for variety. It won’t rise quite as well as the Red wheat though.
Experiment with any or all of the additions (raisins, caraway seeds, millet, palm sugar, walnuts and such). Adding extras will dictate a larger bread pan though—a cast iron skillet works well in that case. Makes one loaf (without additions), about 2 1/2 lb.
1 1/2 c. warm, filtered water (non-chlorinated is best for the yeasts)
2 c. wheat berries, frozen (or 3 c. whole wheat flour) (about .88 lb.)
1 c. more of wheat berries, frozen (or about 2 1/4 c. whole wheat flour) (about .35 lb.)
1 TBS. salt
Optional: 1 c. raisins, 1/2 c. millet, 1/3 c. sunflower seeds, 1 TBS. caraway seeds, cinnamon, 1 c. walnuts, and/or 1/4 c. palm sugar or honey
In a medium bowl (or kitchen-aid bowl), add: > 1 scant quart of sourdough starter (about 3 1/2 c.)
Into the empty jar of sourdough starter, add water, shaking well. Then add that water to the sourdough starter in mixing bowl, mixing well: > 1 1/2 c. warm water (around 105 degrees is fine, or warm to the touch)
Grind flour in a VitaMix, KitchenAid (with attachment), or other mill. Use frozen wheat berries to keep the flour from getting too warm from grinding. Start with: > 2 c. frozen wheat berries (or 3 c. whole wheat flour)
Stir flour vigorously into the bowl of starter and water mixture, until smooth. Pour a scant quart of the mixture back into the sourdough starter jar, to refrigerate until next time.
To the remaining mixture in the bowl, add more flour, plus any optional grains or seeds. (The extra fermenting makes millet and seeds more digestible.). Use: > 1 scant c. more of frozen wheat berries, ground into flour (or use 1 1/2 or so whole wheat flour) > optional- millet, sunflower seeds, caraway seeds
Stir some of second batch of flour in, leaving some out if it’s too thick.The dough won’t be totally stiff, but it shouldn’t be so moist that it sticks to the hands, either. I usually gently hand-knead the second batch of flour in, until it’s mixed in.
Cover the dough bowl with a damp towel or with oiled plastic wrap. Let dough rise until doubled. This will take 4-6 hours in a cool kitchen, or quicker in a warm place.
After dough’s doubled in size, add salt and knead for 9 minutes or so. Optional items can be added, but will make a larger loaf (which will need a larger pan!).
Use coconut oil (or butter) to oil a loaf pan or skillet. Shape the dough into a loaf, rolling it in some organic corn flour or other favorite, to coat the outside. Set in well-oiled pan.
Let rise another few hours, until doubled again. Bake in a preheated, 400 degree oven for 30-35 minutes per loaf (or in skillet). For larger loaves, when goodies like raisins, millet and such have been added, let bake 40-50 minutes. Let sit for 10 minutes, then remove from pan to cool on a rack.
Maybe we’re getting used to the drill: More Omega 3 fats, grass-fed meat, wild-caught salmon, free-range chicken, organic produce, etc. Less bread, less processed, less sugar, etc.
But still… Sometimes I just need chocolate! And I need it now. If I have some special chocolate in the house, it disappears pretty fast. Too fast. I may even eat more of it than I should. And then it’s gone. And then I don’t have a chocolate fix to run to!
The recipe below has actually cured me of needing store-bought chocolate. It does satisfy my cravings, and I don’t overeat it!
I’m not saying I don’t overeat it because it isn’t good. I think that all the nutritious supplements in this mix can satisfy cravings in a healthy way. The body gets nutrients it needs!
You can customize your recipe- it does not require “yucca powder”, “astragalus”, or whatever you’re in the mood to add. But it’s easier to incorporate such foods into our diet if they’re in something we might routinely want to fix for ourselves. (If you’re wondering what’s so great about these natural herb powders, look ’em up at “Jen’s Shop“- I mention what they’re good for there.)
Oh, and if you’re shooting for even less carbs, you can sub VitaFiber for at least half of the honey. Also, if you want something like a protein bar with gelatin instead of whey protein, see the asterisk, bottom of page.
We had a “practice dinner”, in preparation for our church’s annual Women’s Christmas Dinner (feeding two-hundred and fifty or so). It got me to thinking about the Thanksgiving table.
To help keep the dinner organized, I figured out where everyone was sitting ahead of time. I used a sharpie pen to write each person’s name on a colorful autumn leaf, which sat on their napkin, on top of each person’s plate. The table looked festive and everyone knew where to sit!
Below is a picture of the table, decorated with fresh-picked produce from our yard. We are blessed to have pomegranates, persimmons, and avocados this time of year, which make a colorful arrangement. Some kiwi vines also added greenery, although they need to be picked day-of, or they’ll get limp laying in the arrangement.
Below are links to some desktop wallpaper I created (in full-size picture form). I like to add a seasonal picture plus verse to my own computer background now and then, so I offer it as free wallpaper for you too, if you want it! A perfect verse for Thanksgiving- “”Since everything God created is good, we should not reject any of it but receive it with thanks. For we know it is made acceptable by the word of God and prayer.” 1 Timothy 4:4-5 (NLT)
To use for desktop wallpaper, left click on appropriate monitor size, then right click and choose “select :
The deli girls were craving another batch of granola bars. I must admit, I welcomed the idea- after all, we don’t live on bread alone! Tom does rely on a nice chunk of whole wheat sourdough bread for snacking on almost every day, so this would be a nice change of pace. I opted to change up the ingredients in the energy bars I often make, since I wanted to do something with pistachios. I was thrilled to discover the bars tasted a lot like baklava!
A hint of almond extract, mixed with the honey and toasted pistachios, makes these energy bars taste almost like the buttery Greek confection, baklava. Only healthier! Makes 20 small bars.
3 1/2 c. oatmeal (1 lb.) (gluten-free if necessary)
2 c. toasted hazelnuts (or sub almonds, or cashews)
1/4 c. coconut oil
1/4 c. butter
2/3 c. honey
1 tsp. salt
2 tsp. almond extract
4 tsp. cinnamon
1 c. toasted pistachios
1 rounded c. pitted Deglet Noor dates
In a dry skillet over medium heat, toast the oatmeal until a bit golden, stirring constantly. Or, toast it in a 350 degree oven for 20 minutes or so, until golden.
Process approximately half the oatmeal into flour in a blender (or food processor). Use: > 1 1/2 c. oatmeal
Set toasted oat flour aside in separate bowl. Process the other half of oatmeal a bit coarser, to give the bars some texture. Use: > 2 c. oatmeal
Add coarse-chopped oatmeal to the bowl of oat flour. Process the toasted hazelnuts in a blender (or food processor) until it turns into nut butter. Use: > 2 c. toasted hazelnuts
To the hazelnut butter in blender/processor, add: > 1/4 c. coconut oil > > 1/4 c. butter > 2/3 c. honey > 1 tsp. salt > 2 tsp. almond extract > 4 tsp. cinnamon
Add the hazelnut butter mix to the oats in bowl. Lightly process to coarse-chop: > 1 c. toasted pistachios
Add chopped pistachios to bowl; coarse-chop dates in blender next. Use: > 1 rounded c. pitted dates
Add dates to bowl of other ingredients. Mix with hands until blended. Press into 9″ x 9″ pan or dish; chill until firm (about an hour) before cutting. If desired, slice and wrap in wax paper; store in jar in fridge.
I couldn’t do it. I couldn’t NOT put a little starch in the frittata I was making for a bridal shower this weekend. Because… I love how adding some kind of starch (typically, flour) makes it so much easier to cut. It holds up and is much more manageable. I originally thought I’d make the frittata spontaneous-style, but I ran out of time. “Spontaneous” as in like an open-faced omelet, topped with pretty veggies and cheese, broiled to a golden hue. I didn’t have time for that- I wanted to visit too!
I also knew a few of us were gluten-free, so I opted to try potato starch instead of flour. It worked! And we all really enjoyed it. Recipe below 🙂
The beauty of this dish for a brunch, tea, or other festive party occasion is that it is easy to make, bakes nicely at the last minute, AND is easy to serve! A little potato starch in the mix helps it to stick together so that slicing into serving pieces is easy. Trader Joe’s makes it easy too, since they have frozen artichoke hearts with nothing else on ’em. (Some of us would rather skip those weird ingredients found in marinated artichoke hearts. Plus, TJ’s are a better value!)
Makes one 13 x 9″ dish, to serve 15 or so.
1 lb. grated jack cheese, divided
4 oz. goat cheese, ricotta, or other creamy cheese
1-12 oz. package frozen artichoke hearts, thawed
1-2 TBS. Italian dressing
1/2 c. potato starch
3 slices tomatoes, if desired
1. Stir eggs well. Use: > 12 eggs
2. Add half the grated cheese, plus all but the tomato slices. Stir well, using: > Half of grated Jack cheese > 4 oz. goat cheese (or other) > 1 package frozen artichoke hearts, thawed > 1-2 TBS. Italian dressing > 1/2 c. potato starch
3. Pour into buttered 13 x 9” dish, topping with: > 3 tomatoes, sliced
4. Top with: > The other half of Jack cheese
5. Bake at 375 degrees 30 minutes until golden on top. Let cool a few minutes before slicing.
Last year I posted this recipe for a real nice chocolate mousse, low in carbs, high in deliciousness! I’ve discovered since then that you don’t really have to whip the egg whites separately- left on high for ten minutes or so, the whole-egg version whips up light and fluffy on its own. Still low in carbs, high in yummy-ness, but also: Even easier to make. Whoot!
I like that this recipe is streamlined. Although cocoa powder can be difficult to sift into mixes without getting lumpy, in this recipe, it’s mixed into the honey first, which removes any lumps. Perfect! This mousse can serve 4, but two hungry people have been known to polish it off on their own…
4 eggs (room-temperature for best volume)
1/4 c. cocoa powder
1/3 c. honey
1 tsp. vanilla
1/4 tsp. salt
1 can coconut cream, chilled
1. Whip room-temperature eggs until light and fluffy, about 5-10 minutes on high. Use: > 4 eggs
2. In an oiled glass measuring cup (or small bowl), measure in the following. (The oil will keep the honey from sticking.) Use: > 1/4 c. cocoa powder > 1/3 c. honey > 1 tsp. vanilla > 1/4 tsp. salt
3. Gently fold the cocoa-honey mix into the whipped eggs. Set aside.
4. Coconut cream is thicker than milk, although some canned coconut milk is almost solid when you shake it- that’s what you’re looking for. When removing the coconut cream from the can, you can set any liquid that’s settled to the bottom of the can aside for other uses, as it might water the recipe down a bit. Whip the pre-chilled coconut cream in separate bowl. Use: > 16-oz. can coconut cream
5. Fold all the ingredients together, then pour into cute little mason jars or stemmed glasses. Place in refrigerator several hours, or overnight, to set.
6. Garnish with fresh fruit or a bit of chocolate, if desired, to serve.
I needed a fast recipe for a quick birthday cake. I needed a small recipe, cuz we didn’t all want to get fat. I’d just read how good hazelnuts are for you (Mark’s Daily Apple, article on Nuts About Nuts). I had a Trader Joe’s bag of roasted hazelnuts on hand, and some chocolate chips, butter, and eggs. So I made THIS!
We used to make this salad at The New Deli; we would deliver it throughout the Bay Area to various health food stores. Back then, hardly anyone in Pinole had heard of Tabbouleh; it wasn’t as popular on home turf. It’s popular in our house though- goes great with lamb. And, if you want gluten-free, just substitute quinoa for the bulgar
This whole-grain side dish is quite refreshing. Add more or less of various ingredients to suit personal tastes. Increase the recipe for larger crowds! Serves 4-6.
1 1/4 c. Bulgar wheat, or Quinoa (for gluten-free)
1 c. boiling water
1 small cucumber, peeled, seeded, and diced
2 tomatoes, seeded and diced
1/4 c. chopped parsley
1/4 c. chopped spearmint
2-3 single green onions, chopped fine
1/4 c. olive oil (virgin, if available)
1/2 tsp. salt
1/4 tsp. pepper
1/4 c. lemon juice
1. Pour boiling water over Bulgar in a bowl; let it sit until cooled (20 minutes or so): > 1 1/4 c. Bulgar* (or see quinoa directions, bottom of page) > 1 c. boiling water
2. Prep the veggies: Peel cucumber, cut it in half the long way, running finger down the middle to remove seeds. Use organic cucumber if available (as they are on the Dirty Dozen list otherwise!). Cut tomatoes in quarters, removing seeds/pulp (reserve for a sauce or soup?). Chop the herbs and dice the green onion. Use: > 1 small cucumber > 2 tomatoes > 1/4 c. parsley > 1/4 c. spearmint > 2-3 green onions
3. Add the prepped, chopped ingredients to the soaked, cooled bulgar. Toss with: > 1/4 c. olive oil
4. Add the lemon juice, salt and pepper, toss again: > 1/4 c. lemon juice > 1/2 tsp. salt > 1/4 tsp. pepper
5. Serve with grilled meats or vegetarian main dishes.
Variation: You can use coconut milk for all or part of the liquid, bringing it to a boil before adding the Bulgar. Alter the flavors by omitting the olive oil, spearmint, tomato, and cucumber. Add lime, if available, and some chopped almonds. If you have organically-grown roses, use a few petals, slivered, on top for garnish. Crumbled feta can also be a welcome addition.
* Quinoa Directions:To go gluten-free, sub quinoa; add 2 1/4 c. boiling water to 1 1/4 c. quinoa. Simmer for 12 minutes or so, until it has absorbed water. Let cool, then proceed with recipe.
This is a simple blend of ingredients, but an exquisite soup- the sum is greater than the parts! Use organic peppers if possible, although a good smoked paprika can substitute, and will remove the time-consuming step of peeling the roasted peppers. Serves 20 or so at The New Deli (but you can make a smaller batch for the home crew).
1. Roast peppers ahead of time if possible; this makes it easier to pull this soup together! To roast, get an iron skillet smoking hot, adding peppers (and a lid, if available). Roast each side for about 5-6 minutes, rolling peppers over about four times, to get all sides blackened some. When done, set aside peppers to cool until easy enough to handle. Roast: > 2-3 red peppers
2. Peel peppers after they’re cool. Remove outer blackened skin as well as seeds. Reserve juices as well, as it’s very flavorful. Set aside. (Skip Steps 1 and 2 if substituting paprika.)
3. Peel sweet potatoes, chop into big cubes, and add boiling water to cover. Simmer until tender. Use: > 3 lg. sweet potatoes
4. Caramelize onions in medium pan. It’s best if they’re crowded some, so they juice up a bit. As the onion juices slowly simmer away, the sugars in the juice caramelize, giving the onions a wonderful sweet flavor. Use: > 3 lb. thick-sliced onion > splash of olive oil for sautéing.
5. In soup pot, use immersion blender to puree the cooked sweet potatoes, the caramelized onions, and the peeled red peppers. (Or use food processor, or blender.) Blend in: > 1/3 c. olive oil
6. To pot of soup, also add: > Any extra liquid from roasting peppers > 2 tsp. dried ginger > 1 TBS. grated ginger > 1 TBS. salt > fresh-grated black pepper > more liquid (or stock) if necessary, to get to right consistency.
7. To garnish, you can infuse some olive oil with paprika to make a bright orange oil, for drizzling. If preferred, make Pistachio Pesto by processing the following: > 1 c. pistachios > 1/2 c. olive oil > 1/4 tsp. salt