Remember not long ago when I posted about how to avoid GMOs?
Well, it seems harder than ever to avoid corn, and most of the corn out there is genetically modified.
I just read a very interesting article about one woman's experience trying to avoid corn completely. I knew corn was in a lot of things, but even I didn't realize how many non-food products it is in!
Check out the article below:
http://www.elle.com/beauty/health-fitness/allergy-to-genetically-modified-corn
The author had a lot of weird symptoms that seemed allergic and autoimmune, but were very hard to pin down. She went to doctor after doctor searching for answers. Finally, one doctor helped her figure it out. Research is still sparse on the condition, but she seems to have an allergy to the GMO corn itself.
The second page of the article lists off a few of the scary
unexpected places we all may still be getting exposed to corn. It can be
found in a lot of wacky places, like tea bags, paper cup linings, the
coating on store bought apples, and additives you wouldn’t expect, like
vitamin E, citric acid, and ascorbic acid! I have found that I am sensitive to corn, so I avoid it both for my digestion's sake and because Roundup isn't a food additive I prefer to consume.
I make almost all my own food
from scratch. But I'm probably getting exposed to corn from places I didn't realize! I eat fruit nearly every day. Most is local, but some of it is from
grocery stores because we don’t grow everything here all year round. Is there corn on my fruit? Every now and then I use tea from a bag rather than loose. Is there corn in my tea? Compostable
plastic bags and utensils are made from corn. Am I consuming corn through the produce I buy in degradable bags? This makes me wonder if
corn’s ubiquity might be part of why even though my symptoms have
managed to improve, they haven’t gone away entirely.
Scary stuff, and very much worth investigating further!
Showing posts with label local. Show all posts
Showing posts with label local. Show all posts
Friday, July 26, 2013
Wednesday, March 6, 2013
Holiday Treats! Pi Day, St. Patrick's Day, Easter, and Passover are all upon us!
But first, Pi Day and St. Patrick's Day! NOW IS THE TIME TO THINK ABOUT ORDERING FOR PI DAY AND ST. PADDY'S DAY! What? Ordering? Yup, I'm reviving orders and deliveries for the holidays, because I love cooking for you and I miss you! Plus I'm always happy to come cook for you and your family for a fantastic holiday or anytime! (I'm already booked for the first night of Passover and for Good Friday, but I have some other dates free. Please email me if you are interested in any menu for any date at all, and we'll talk!)
I'll be doing plenty of gluten free, real food, delicious, homemade awesome food for all those holidays. Most items will be vegan, and others will be non-vegan. All will be made with care and attention to your family's specific needs. As always, I avoid all gluten ingredients, all soy, peanut, GMOs, and weird stuff. Keeping your food delicious and safe is the top priority!
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| A Vegan Cottage Pie Begins |
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| Gluten Free, Vegan Pot Pie |
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| Sweet Potato and Local Beef Cottage Pie |
I will also do some sweet pies, of course! Last year's gluten free vegan pecan pie was amazing, and I'll definitely reprise that. I've also been working on a raw vegan avocado lime pie that I'm pretty excited about, and a banana cream pie with coconut custard. Yum!
 | |
| This is the best pecan pie ever. Ever! |
For St. Patrick's Day, which is next Sunday the 17th, I will make you delicious gluten free, vegan Irish soda bread. Remember how yummy that was last year? I miss it, and I want to make it for you again. It was so darn good. I'll also make colcannon: mashed potatoes with kale and general yumminess (can be made vegan with olive oil, or with dairy butter) AND I'll do a cabbage side - with or without bacon. If there's enough interest, I might do corned beef brisket too. If you're interested, please email me soon so we can plan! Write to me any time at rathercraftymary@gmail.com
Looking forward to cooking for you all soon!
Much love,
Chef Mary
Saturday, January 26, 2013
Party Viking Style!
ONCE in Valhalla last night was AMAZING!
We cooked and baked and pickled for days. The food was incredible. The actors and musicians performed amazingly. The sound, lights, direction, production, and everything else sure looked flawless from where I stood. The beer and mead flowed like, well, beer and mead.
If you were a guest, you never would have guessed the level of technical difficulties we experienced in the kitchen that morning! If a major piece of equipment is going to go on the fritz, of course it will be the day of the biggest event of the year! But we are professionals, and we kept our collective calm, carried on, and pulled off possibly the best Valhalla yet!
We served ten courses, starting with freshly shucked oysters, pulled fresh from the water the same morning. Then guests enjoyed a smorgasbord of air-cured beef, cheeses, whipped butter, fresh watermelon radishes, pickled fish, the best liverwurst, and lots of different pickled veggies including ramps, fiddleheads, beets, turnips, and cauliflower; all served with my famous rye hardtack. We moved on through a parsnip soup, lamb with roasted beets, ryeberry pilaf, oven braised turkey, cheesy oats with ham, pear gastrique, beef marinated and stewed in porter served with my legendary oat cakes, and finally a dollop of yogurt drizzled with the blood of the gods (local berry puree) and golden honey.
In between courses, there was singing, dancing, and there were even lessons in the history and mythology of the Vikings.
A great time was had by all, and I look forward to next year's! Today is a pajama day, though. I'm beat!
The photos above are all from boston.com (YES I am named in the caption of that photo! Now I'm famous.) The poster below is by Miri Rooney of Short Army, who also designed both the viking and valkyrie helmets.
Stay tuned - there is talk of a Downton Abbey themed dinner coming in the foreseeable future!
We cooked and baked and pickled for days. The food was incredible. The actors and musicians performed amazingly. The sound, lights, direction, production, and everything else sure looked flawless from where I stood. The beer and mead flowed like, well, beer and mead.
If you were a guest, you never would have guessed the level of technical difficulties we experienced in the kitchen that morning! If a major piece of equipment is going to go on the fritz, of course it will be the day of the biggest event of the year! But we are professionals, and we kept our collective calm, carried on, and pulled off possibly the best Valhalla yet!
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| Smorgasbord |
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| Myself and Brian slicing and serving the most tender and juicy lamb. You can also just barely see fellow gnome Sean in the background. |
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| Party Viking Style! A completely historically accurate song and dance number |
The photos above are all from boston.com (YES I am named in the caption of that photo! Now I'm famous.) The poster below is by Miri Rooney of Short Army, who also designed both the viking and valkyrie helmets.
Thursday, January 24, 2013
O.N.C.E. in Valhalla!
Hey peeps!
This week, I've been working hard on a very exciting project at Cuisine en Locale: O.N.C.E. in Valhalla!
O.N.C.E. stands for One Night Culinary Event, the brainchild of our head mad genius, JJ Gonson. I'm a member of the team of chefs at CeL, and O.N.C.E.s are one of our core event-styles. They're ticketed events, open to the public. They usually have themes. This time, it's an all you can eat, ten course Viking feast! There will be singing, dancing, gods, monsters, valkyries, and amazing all-local food.
I've been baking for days. We've been marinating, braising, roasting, and otherwise making stuff amazing. The cast of the floor show has been rehearsing and working with folks from American Repertory Theatre to create an amazing night. It's going to be awesome.
Notes for the sensitive: It is not vegetarian, and it is not gluten free. It is 100% locally grown real food, and it is going to be 100% amazing. We're actually close to selling out on tickets. If we do sell out, this may be the first time we don't have a few more at the door! We can hardly wait!
This week, I've been working hard on a very exciting project at Cuisine en Locale: O.N.C.E. in Valhalla!
O.N.C.E. stands for One Night Culinary Event, the brainchild of our head mad genius, JJ Gonson. I'm a member of the team of chefs at CeL, and O.N.C.E.s are one of our core event-styles. They're ticketed events, open to the public. They usually have themes. This time, it's an all you can eat, ten course Viking feast! There will be singing, dancing, gods, monsters, valkyries, and amazing all-local food.
I've been baking for days. We've been marinating, braising, roasting, and otherwise making stuff amazing. The cast of the floor show has been rehearsing and working with folks from American Repertory Theatre to create an amazing night. It's going to be awesome.
Notes for the sensitive: It is not vegetarian, and it is not gluten free. It is 100% locally grown real food, and it is going to be 100% amazing. We're actually close to selling out on tickets. If we do sell out, this may be the first time we don't have a few more at the door! We can hardly wait!
Tuesday, January 22, 2013
Vegetarian cottage pie
Remember yesterday how I mentioned you can make cottage pie with almost any combination of veggies? Really, the only requirement is that there be something yummy topped with something else yummy, and the top yumminess is some kind of vegetable mash or puree.
You can use leftover or freshly made mashers, over leftover shredded or pulled or minced whatever. Yesterday for breakfast, I used lovely local sweet potatoes over ground beef with carrots and parsnips.
Then at work, I made something similar but completely vegetarian.
I roasted a bunch of different veggies separately, then combined them. The veggies were seasoned with paprika and sea salt in roasting, then sprinkled with marjoram when I combined them all together.
I topped with a mash of white sweet potato, and gave it the peanut butter cookie treatment with the back of a fork to make it beautiful.
Sprinkled with paprika, and voila! Vegetarian (easily vegan) cottage pie! Take it home, pop it in the oven until hot, and dig in!
Make topping first: White sweet potato, cooked, peeled, mashed with butter, a splash of veg broth, and a sprinkling of sea salt, cinnamon, and nutmeg.
Inside:
Veggies roasted until golden and delicious with sea salt, paprika, and oil/butter/fat of choice
Sprinkling of marjoram
Suggested veggies:
Carrots
Potatoes (If you're not doing Whole30)
White sweet potatoes
Watermelon radishes
Parsnips
Turnips
Onions
Just roast off the veggies individually. I do them individually because each veggie takes a slightly different amount of time to become perfectly done. Combine in baking dish and adjust seasoning. Top with mash, make it pretty, and bake till hot. Instant veggie dish! Great with everything, including salads, egg dishes, meat dishes, and beans if you happen to tolerate them.
Enjoy!
Love,
Chef Mary
You can use leftover or freshly made mashers, over leftover shredded or pulled or minced whatever. Yesterday for breakfast, I used lovely local sweet potatoes over ground beef with carrots and parsnips.
Then at work, I made something similar but completely vegetarian.
I roasted a bunch of different veggies separately, then combined them. The veggies were seasoned with paprika and sea salt in roasting, then sprinkled with marjoram when I combined them all together.
I topped with a mash of white sweet potato, and gave it the peanut butter cookie treatment with the back of a fork to make it beautiful.
Sprinkled with paprika, and voila! Vegetarian (easily vegan) cottage pie! Take it home, pop it in the oven until hot, and dig in!
Make topping first: White sweet potato, cooked, peeled, mashed with butter, a splash of veg broth, and a sprinkling of sea salt, cinnamon, and nutmeg.
Inside:
Veggies roasted until golden and delicious with sea salt, paprika, and oil/butter/fat of choice
Sprinkling of marjoram
Suggested veggies:
Carrots
Potatoes (If you're not doing Whole30)
White sweet potatoes
Watermelon radishes
Parsnips
Turnips
Onions
Just roast off the veggies individually. I do them individually because each veggie takes a slightly different amount of time to become perfectly done. Combine in baking dish and adjust seasoning. Top with mash, make it pretty, and bake till hot. Instant veggie dish! Great with everything, including salads, egg dishes, meat dishes, and beans if you happen to tolerate them.
Love,
Chef Mary
Monday, January 21, 2013
Happy MLK Day! And a cottage pie recipe
Happy birthday, Dr. King!
It is a beautiful day for the annual National Day of Service, taking place today as well. If you are not working today, you may consider participating in a service project in your community.
Today, I have a yummy recipe for cottage pie! Cottage pie is like shepherd's pie, but with beef instead of lamb. If you have ground lamb, feel free to use it because it is delicious!
You can prepare in advance for this recipe by cooking your sweet potato ahead of time. I baked it last night while making dinner, which included some delicious cauliflower patties that I'll write about later.
This recipe is totally scaleable. If you're using one pound of meat, use your 8 x 8 Pyrex baking dish. If you are using two pounds, use a 9 x 13. It is also totally adaptable to all sorts of different flavors. Any herbs and spices are great here. Almost any veggies you have on hand work in the filling, and any mashable root vegetable works on the top. Even a winter squash puree would be great on top! Want to use onions and celery in the filling and celery root mash on top? Do it. In summer, try bell peppers and zucchini in the filling and carrot mash on top. Want to make a vegetarian version? Just make a whole lot of veggies (with some properly soaked and cooked beans if you tolerate them), add a little saucy gravy, top with your puree and bake it off. Anything goes!
INGREDIENTS
1 - 2 good sized sweet potatoes (or equivalent amount of another mashable starchy veg like celery root, parsnips, carrots, turnips, squash, any combination of the above, or if you tolerate them, even regular potatoes.)
Some healthy fat, like coconut oil, olive oil, or rendered beef fat
1 - 2 pounds of grass-fed ground beef
Chopped vegetables. Today I used two big parsnips, five medium carrots, and a couple of chili peppers.
Seasonings of choice. Today I used thyme and parsley in the meat, and nutmeg, paprika and a touch of cinnamon in the sweet potato.
Sea salt to taste
1/4 - 1/2 cup homemade chicken or beef stock, optional
A spoonful of arrowroot starch, optional
METHOD
Cook your sweet potatoes. I steam-baked mine in a covered glass dish with some water last night. This is easy to do while you're roasting or baking something for dinner. You can also steam them in a pot on your stove, roast them dry, or even use leftover oven fries from another meal. Peel sweet potatoes then mash them up with some of your healthy fat and seasonings to taste. Set aside.
You need to cook the filling veggies and the beef. Which one to do first? Well that depends on the veggies you chose. If it's winter and you're using carrots and parsnips, sautee them briefly in a little beef fat, then cover to allow to steam briefly, and cook maybe halfway. Stir in the ground beef and brown it.
If it's summer and you're using zucchini or other veg that cooks a lot faster, brown the meat first and then add the veg. Use your judgement here!
Add herbs and other seasonings. Whisk the arrowroot into the stock and pour over, mixing in well. You don't have to wait for it to thicken much in the pan because you're going to bake it. Don't have the patience for this part? Skip it. It just makes it a little more gravy-like. It's still great without.
Put the sweet potatoes on top, smooth out, and use the back of a fork to make it all pretty.
Bake at 400 until hot all the way through, bubbly, and maybe browning just a little on top. Let cool a little so you don't burn your mouth, then try not to eat the whole thing at once! YUM!
Leftovers keep well in the fridge. Enjoy cold or reheated. Make this every week!
Love,
Chef Mary
It is a beautiful day for the annual National Day of Service, taking place today as well. If you are not working today, you may consider participating in a service project in your community.
Today, I have a yummy recipe for cottage pie! Cottage pie is like shepherd's pie, but with beef instead of lamb. If you have ground lamb, feel free to use it because it is delicious!
You can prepare in advance for this recipe by cooking your sweet potato ahead of time. I baked it last night while making dinner, which included some delicious cauliflower patties that I'll write about later.
This recipe is totally scaleable. If you're using one pound of meat, use your 8 x 8 Pyrex baking dish. If you are using two pounds, use a 9 x 13. It is also totally adaptable to all sorts of different flavors. Any herbs and spices are great here. Almost any veggies you have on hand work in the filling, and any mashable root vegetable works on the top. Even a winter squash puree would be great on top! Want to use onions and celery in the filling and celery root mash on top? Do it. In summer, try bell peppers and zucchini in the filling and carrot mash on top. Want to make a vegetarian version? Just make a whole lot of veggies (with some properly soaked and cooked beans if you tolerate them), add a little saucy gravy, top with your puree and bake it off. Anything goes!
INGREDIENTS
1 - 2 good sized sweet potatoes (or equivalent amount of another mashable starchy veg like celery root, parsnips, carrots, turnips, squash, any combination of the above, or if you tolerate them, even regular potatoes.)
Some healthy fat, like coconut oil, olive oil, or rendered beef fat
1 - 2 pounds of grass-fed ground beef
Chopped vegetables. Today I used two big parsnips, five medium carrots, and a couple of chili peppers.
Seasonings of choice. Today I used thyme and parsley in the meat, and nutmeg, paprika and a touch of cinnamon in the sweet potato.
Sea salt to taste
1/4 - 1/2 cup homemade chicken or beef stock, optional
A spoonful of arrowroot starch, optional
METHOD
Cook your sweet potatoes. I steam-baked mine in a covered glass dish with some water last night. This is easy to do while you're roasting or baking something for dinner. You can also steam them in a pot on your stove, roast them dry, or even use leftover oven fries from another meal. Peel sweet potatoes then mash them up with some of your healthy fat and seasonings to taste. Set aside.
You need to cook the filling veggies and the beef. Which one to do first? Well that depends on the veggies you chose. If it's winter and you're using carrots and parsnips, sautee them briefly in a little beef fat, then cover to allow to steam briefly, and cook maybe halfway. Stir in the ground beef and brown it.
If it's summer and you're using zucchini or other veg that cooks a lot faster, brown the meat first and then add the veg. Use your judgement here!
Add herbs and other seasonings. Whisk the arrowroot into the stock and pour over, mixing in well. You don't have to wait for it to thicken much in the pan because you're going to bake it. Don't have the patience for this part? Skip it. It just makes it a little more gravy-like. It's still great without.
Put the sweet potatoes on top, smooth out, and use the back of a fork to make it all pretty.
Bake at 400 until hot all the way through, bubbly, and maybe browning just a little on top. Let cool a little so you don't burn your mouth, then try not to eat the whole thing at once! YUM!
Love,
Chef Mary
Sunday, January 20, 2013
Lamb Liver with Balsamic Thyme Caramelized Onions
Yesterday, at the farmers market, I picked up some beautiful local lamb liver from Stillmans at the Turkey Farm. I also picked up some lovely spinach. I had a few onions hanging around already. This morning I set about making an awesome breakfast!
The liver was frozen when I bought it, so I put it in the fridge to thaw overnight. Liver is easiest to cut when it's half-frozen, so don't worry about thawing it fully. Leave it a little frosty. If it comes to you not-frozen, pop it in the freezer for 15 minutes to firm up. You're going to want to slice it about 1/4 to 1/3 inch thick. (That's between 1/2 cm and just under 1 cm for you metric folks.)
How many does this serve? Well, that depends on the size of your liver, and your appetites. It's two to three servings if this is all you're eating for a big meal, four or more if this is one course or part of a bigger meal, with some cauliflower rice, roasted squash, or even topped with a poached egg. Eat until you feel kind of 80% full, and you're happy and satisfied, then stop. Follow your appetite, not my rules! Save your leftovers for pate, or just for yummy snacks later.
INGREDIENTS
A couple spoons of ghee or other fat that tolerates high heat
3 onions, thinly sliced
Salt to taste
Fresh or dried thyme, a teaspoon or to taste
One fresh or frozen lamb liver
1/4 cup or more balsamic vinegar
Fresh baby spinach, washed and spun dry
METHOD
Heat a big Dutch oven or other large pan with one spoon of the ghee. Add the onions, and stir around to coat thoroughly with the fat. Let cook on fairly low heat, stirring only very occasionally, until golden brown all over. If you keep stirring them, they won't caramelize. Season with salt and thyme. This can take 15 - 20 minutes. Be patient. The slower you do this step, the deeper the flavor.
Heat your cast iron skillet on fairly high heat. Slice lamb liver into nice thin slices, and sprinkle on all sides with sea salt. Add a spoon of ghee to the pan, and fry liver in batches, about two minutes on a side, until medium rare. Transfer to a dish to keep warm while you cook the rest of the liver.
Deglaze the pan with the balsamic vinegar, and make the reduction. Pour the vinegar into the hot pan. It should boil and reduce right away. When it's down to half its volume, pour some of it in the onions and stir to combine.
To plate: put a bed of spinach on each plate. Scatter onions over spinach. Top with a lovely mound of liver and a dollop more of onions. Pour the rest of the balsamic glaze over top. Devour!
The liver was frozen when I bought it, so I put it in the fridge to thaw overnight. Liver is easiest to cut when it's half-frozen, so don't worry about thawing it fully. Leave it a little frosty. If it comes to you not-frozen, pop it in the freezer for 15 minutes to firm up. You're going to want to slice it about 1/4 to 1/3 inch thick. (That's between 1/2 cm and just under 1 cm for you metric folks.)
How many does this serve? Well, that depends on the size of your liver, and your appetites. It's two to three servings if this is all you're eating for a big meal, four or more if this is one course or part of a bigger meal, with some cauliflower rice, roasted squash, or even topped with a poached egg. Eat until you feel kind of 80% full, and you're happy and satisfied, then stop. Follow your appetite, not my rules! Save your leftovers for pate, or just for yummy snacks later.
INGREDIENTS
A couple spoons of ghee or other fat that tolerates high heat
3 onions, thinly sliced
Salt to taste
Fresh or dried thyme, a teaspoon or to taste
One fresh or frozen lamb liver
1/4 cup or more balsamic vinegar
Fresh baby spinach, washed and spun dry
METHOD
Heat a big Dutch oven or other large pan with one spoon of the ghee. Add the onions, and stir around to coat thoroughly with the fat. Let cook on fairly low heat, stirring only very occasionally, until golden brown all over. If you keep stirring them, they won't caramelize. Season with salt and thyme. This can take 15 - 20 minutes. Be patient. The slower you do this step, the deeper the flavor.
Heat your cast iron skillet on fairly high heat. Slice lamb liver into nice thin slices, and sprinkle on all sides with sea salt. Add a spoon of ghee to the pan, and fry liver in batches, about two minutes on a side, until medium rare. Transfer to a dish to keep warm while you cook the rest of the liver.
Deglaze the pan with the balsamic vinegar, and make the reduction. Pour the vinegar into the hot pan. It should boil and reduce right away. When it's down to half its volume, pour some of it in the onions and stir to combine.
Wednesday, January 2, 2013
Dry rub recipes, fresh sauerkraut, and delicious breakfasty banana souffles!
Welcome to Whole30, day 2!
What happens when you give a chef a slightly different set of restrictions within which to work, and let her get a good night's sleep first? You get crazy levels of creativity, that's what!
Today is a day I don't have all that much work to do, so I'm experimenting and planning ahead for busier days.
This morning we had banana souffles for breakfast. I did not invent this recipe; I based it on this recipe from Primally Inspired:
http://www.primallyinspired.com/gingerbread-breakfast-souffle-with-cinnamon-spiced-bananas/
I omitted the molasses, of course. They were fantastic without it! Really sweet, actually. I got 5 small souffles out of the recipe - 4 regular ceramic ramekins and then a glass Pyrex bowl for the overage. I sliced one very ripe banana very thinly and divided it among the five dishes, so we each got about half a banana and about two eggs each for breakfast. So light, so delicious! (I also finished off the lettuce that was sitting in the fridge and had a crazy drink - soaked chia seeds, a splash of beet kvass, and fresh water to dilute it, to wash down my digestive enzyme supplement, vitamin D, and quercetin with vitamin C.)
Here they are right before coming out of the oven:
And here they are right before being devoured! They held their shape so nicely.
Lunch is in the oven now. Last night, I took some beef short ribs (from local pasture-raised beef) and rubbed them with a mixture of paprika, chili powder, cayenne, and sea salt. I wrapped them up and put them back in the fridge. This morning, after breakfast, I went out to get more veggies, including lots of carrots. I sliced the carrots the long way, and lay them in the bottom of a baking dish. They made kind of a rack, to keep the beef just above the juices. I covered the carrots with homemade beef stock, then lay the spice-rubbed beef ribs on top.
I covered that loveliness with a piece of parchment then covered the whole thing tightly with foil. I set it in a 295 degree oven and it's still there. My estimate is that it will take a total of 3 hours or a little longer - 2 1/2 covered, and the last 30 minutes uncovered. It's going to go until it is wonderfully tender, but not quite falling apart. If it takes longer, I am okay with that. Good food is worth waiting for! They'll be so tender and flavorful they won't need any kind of sauce, though I am considering maybe blending up the roasted carrots with the accumulated juices to make a sauce. Haven't decided for sure yet...
These ribs will be a great lunch for me and Earnest (and maybe dinner too!) with the roasted carrots and a big salad. I love salad! In fact, maybe I'll make a simple kale salad with some of the kale I picked up this morning. I think this one will only need olive oil, lemon juice, and sea salt to balance the richness of the ribs.
You guys, don't forget to eat tons of veggies! A pound or more a day of veggies is a totally reasonable amount. Don't skimp! Remember, on a Whole30 or other low-sugar plan, you're eating less fruit, you're skipping the grains and potatoes, so you have to eat even more veggies than usual. It's not all about the meat!
Speaking of veggies, I also got some sauerkraut started. I shredded up a cabbage that was hanging out in the fridge, and tossed it with lots of sea salt, some mustard seed, caraway, a tiny bit of celery seed, and shredded carrot. I let that sit and juice out for a few minutes, then I packed it with the juice into jars. It's going to sit and ferment and get very happy for a couple weeks, and then I will eat it!
I'm prepping a lot of things ahead today. I also made an herb rub for a beef roast and tucked that in the fridge for another day, and a spice rub for pork belly. The beef is rubbed with parsley, rosemary, thyme, sea salt, and black pepper. The pork belly is rubbed with sea salt, fennel seed, cumin, cardamom, cinnamon, a pinch of clove, and some pepper.
Why do I do dry rubs and marinades ahead of time? Well, the flavor takes time to penetrate the meat. Some meats (especially fish) pick up flavors very quickly. Fish should be seasoned and cooked right away, or after no more than a half hour. Other meats are denser and take longer. Generally, count on at least an hour per inch of meat; less if you've got an acidic liquid marinade or one with lots of ginger. Very fatty cuts like pork belly can hang out in their rubs for two or three days!
I hope I have inspired you all to enjoy some wonderful food today, and make steps toward a healthier lifestyle. Have a beautiful day, and I'll see you again soon!
Love,
Chef Mary
What happens when you give a chef a slightly different set of restrictions within which to work, and let her get a good night's sleep first? You get crazy levels of creativity, that's what!
Today is a day I don't have all that much work to do, so I'm experimenting and planning ahead for busier days.
This morning we had banana souffles for breakfast. I did not invent this recipe; I based it on this recipe from Primally Inspired:
http://www.primallyinspired.com/gingerbread-breakfast-souffle-with-cinnamon-spiced-bananas/
I omitted the molasses, of course. They were fantastic without it! Really sweet, actually. I got 5 small souffles out of the recipe - 4 regular ceramic ramekins and then a glass Pyrex bowl for the overage. I sliced one very ripe banana very thinly and divided it among the five dishes, so we each got about half a banana and about two eggs each for breakfast. So light, so delicious! (I also finished off the lettuce that was sitting in the fridge and had a crazy drink - soaked chia seeds, a splash of beet kvass, and fresh water to dilute it, to wash down my digestive enzyme supplement, vitamin D, and quercetin with vitamin C.)
Here they are right before coming out of the oven:
Lunch is in the oven now. Last night, I took some beef short ribs (from local pasture-raised beef) and rubbed them with a mixture of paprika, chili powder, cayenne, and sea salt. I wrapped them up and put them back in the fridge. This morning, after breakfast, I went out to get more veggies, including lots of carrots. I sliced the carrots the long way, and lay them in the bottom of a baking dish. They made kind of a rack, to keep the beef just above the juices. I covered the carrots with homemade beef stock, then lay the spice-rubbed beef ribs on top.
I covered that loveliness with a piece of parchment then covered the whole thing tightly with foil. I set it in a 295 degree oven and it's still there. My estimate is that it will take a total of 3 hours or a little longer - 2 1/2 covered, and the last 30 minutes uncovered. It's going to go until it is wonderfully tender, but not quite falling apart. If it takes longer, I am okay with that. Good food is worth waiting for! They'll be so tender and flavorful they won't need any kind of sauce, though I am considering maybe blending up the roasted carrots with the accumulated juices to make a sauce. Haven't decided for sure yet...
These ribs will be a great lunch for me and Earnest (and maybe dinner too!) with the roasted carrots and a big salad. I love salad! In fact, maybe I'll make a simple kale salad with some of the kale I picked up this morning. I think this one will only need olive oil, lemon juice, and sea salt to balance the richness of the ribs.
You guys, don't forget to eat tons of veggies! A pound or more a day of veggies is a totally reasonable amount. Don't skimp! Remember, on a Whole30 or other low-sugar plan, you're eating less fruit, you're skipping the grains and potatoes, so you have to eat even more veggies than usual. It's not all about the meat!
Speaking of veggies, I also got some sauerkraut started. I shredded up a cabbage that was hanging out in the fridge, and tossed it with lots of sea salt, some mustard seed, caraway, a tiny bit of celery seed, and shredded carrot. I let that sit and juice out for a few minutes, then I packed it with the juice into jars. It's going to sit and ferment and get very happy for a couple weeks, and then I will eat it!
I'm prepping a lot of things ahead today. I also made an herb rub for a beef roast and tucked that in the fridge for another day, and a spice rub for pork belly. The beef is rubbed with parsley, rosemary, thyme, sea salt, and black pepper. The pork belly is rubbed with sea salt, fennel seed, cumin, cardamom, cinnamon, a pinch of clove, and some pepper.
Why do I do dry rubs and marinades ahead of time? Well, the flavor takes time to penetrate the meat. Some meats (especially fish) pick up flavors very quickly. Fish should be seasoned and cooked right away, or after no more than a half hour. Other meats are denser and take longer. Generally, count on at least an hour per inch of meat; less if you've got an acidic liquid marinade or one with lots of ginger. Very fatty cuts like pork belly can hang out in their rubs for two or three days!
Love,
Chef Mary
Tuesday, January 1, 2013
Kale Salad Recipe and Variations
Here's a great recipe for almost everyone - it's Whole30 compliant, raw if you don't toast the seeds, and vegan, as long as you don't add cheese to it. It's WAPF compatible. It can easily be nut free. It's gluten free and grain free. It's also paleo, primal, intuitive eating, and made using only real, traditional foods and ingredients. It's also high in fiber, low in net carbs, made with good healthy fat, filling, can be mostly or all local. It's versatile, customizable, nourishing, and goes with everything!
It's barely even a recipe, really, more of a method with infinite variations.
Yesterday, we made a very similar kale salad for a new year's eve party. For the party, we added very finely grated Parmigiano Reggiano cheese. It's great with or without, but if you are dairy-free or doing a Whole30, leave it off for now. If you use fresh fruit, add it in right before eating to keep it fresh. If you use dried fruit, use sparingly and make sure it is unsulphured and has no sugar, additives, or preservatives. Another day I'll teach you to make your own dried fruit!
Fresh and Wintry Kale Salad
Toasted pine nuts or local pumpkin seeds
A big bunch of kale - any variety works
A few bits of diced fresh or dried apple, or other fruit you like (use moderation)
A small piece of shallot, very thinly sliced
Apple cider vinegar (preferably raw and unpasteurized)
Extra virgin olive oil
Toast your pine nuts or pumpkin seeds in the oven or very carefully on the stove top. Pine nuts need no extra oil when toasting. Keep a very close eye on them - they burn easily and they're so expensive! I love butternut squash seeds. They're delicious, and they're a free bonus with your squash! Toss with olive oil, salt, and paprika, spread in a thin layer on a baking sheet and bake at 350 until toasty and brown. Let cool fully.
Wash and dry your kale. Take out the stems, and use them for juice. Make a chiffonade of the leaves: Roll a couple at a time into tight little cylinders, and cut across the roll into very skinny little ribbons. The thinner they are, the more tender they will be.
Chop your apples into little dice, slice your shallots ever so thinly, and if you are adding parm grate it now. Add them all to your kale in your very biggest bowl, and toss everything together thoroughly. Add a sprinkle of sea salt, a splash of vinegar, and a glug of oil. Toss again thoroughly, until very well coated. Season to taste.
Let it all marinate for at least a few minutes before enjoying, or keep it dressed in the fridge up to overnight. A dressed kale salad stands up to storage extremely well, unlike its lettuce and spinach based cousins. This makes it a fantastic choice for your lunch at work - make it in the morning or the night before, pack it up (preferably in a glass or other BPA-free container) and it's ready and waiting for your no-fuss, healthy lunch.
Variations: You can make kale salad hundreds of ways!
*Instead of the apples, use different fresh or dried fruits - try apricots or sun dried tomatoes. Or skip the fruit entirely - kale salad is fantastic even without. Remember that dried fruit benefits from absorbing the dressing over time. Fresh fruit may discolor (though the dressing does slow that down) so you might hold the fruit back and add it closer to serving time if you're using fresh fruit and not serving the salad right away.
*Grind cashews that have already been soaked and dehydrated. Mix with some nutritional yeast and a pinch of salt, and sprinkle that on top. Cheese-like umami flavor without dairy!
*Sprinkle in hemp seeds instead of the pine nuts for even more healthy protein, good fats, and variation in texture.
*Add leftover chopped chicken, fish, or beef for a big protein boost.
*Top with a poached or fried egg.
*Serve as a lighter entree on its own, or as a side with grass fed beef or lamb.
*Try using different vinegars like pear vinegar, champagne vinegar, balsamic (great with figs!) or use lemon juice.
*If you're eating it right away, massage the dressing in a little to tenderize the kale. Add even more satisfying texture by tossing in some romaine or other lettuce after you massage the kale.
The only limits here are your imagination and what you have on hand. So make sure you always have lots of healthy veggies in your fridge, healthy oils like olive and coconut, and high-quality vinegars in your pantry.
Enjoy!
Love,
Chef Mary
It's barely even a recipe, really, more of a method with infinite variations.
Yesterday, we made a very similar kale salad for a new year's eve party. For the party, we added very finely grated Parmigiano Reggiano cheese. It's great with or without, but if you are dairy-free or doing a Whole30, leave it off for now. If you use fresh fruit, add it in right before eating to keep it fresh. If you use dried fruit, use sparingly and make sure it is unsulphured and has no sugar, additives, or preservatives. Another day I'll teach you to make your own dried fruit!
 |
| Lacinato Kale! |
Fresh and Wintry Kale Salad
Toasted pine nuts or local pumpkin seeds
A big bunch of kale - any variety works
A few bits of diced fresh or dried apple, or other fruit you like (use moderation)
A small piece of shallot, very thinly sliced
Apple cider vinegar (preferably raw and unpasteurized)
Extra virgin olive oil
Toast your pine nuts or pumpkin seeds in the oven or very carefully on the stove top. Pine nuts need no extra oil when toasting. Keep a very close eye on them - they burn easily and they're so expensive! I love butternut squash seeds. They're delicious, and they're a free bonus with your squash! Toss with olive oil, salt, and paprika, spread in a thin layer on a baking sheet and bake at 350 until toasty and brown. Let cool fully.
Wash and dry your kale. Take out the stems, and use them for juice. Make a chiffonade of the leaves: Roll a couple at a time into tight little cylinders, and cut across the roll into very skinny little ribbons. The thinner they are, the more tender they will be.
Chop your apples into little dice, slice your shallots ever so thinly, and if you are adding parm grate it now. Add them all to your kale in your very biggest bowl, and toss everything together thoroughly. Add a sprinkle of sea salt, a splash of vinegar, and a glug of oil. Toss again thoroughly, until very well coated. Season to taste.
Let it all marinate for at least a few minutes before enjoying, or keep it dressed in the fridge up to overnight. A dressed kale salad stands up to storage extremely well, unlike its lettuce and spinach based cousins. This makes it a fantastic choice for your lunch at work - make it in the morning or the night before, pack it up (preferably in a glass or other BPA-free container) and it's ready and waiting for your no-fuss, healthy lunch.
Variations: You can make kale salad hundreds of ways!
*Instead of the apples, use different fresh or dried fruits - try apricots or sun dried tomatoes. Or skip the fruit entirely - kale salad is fantastic even without. Remember that dried fruit benefits from absorbing the dressing over time. Fresh fruit may discolor (though the dressing does slow that down) so you might hold the fruit back and add it closer to serving time if you're using fresh fruit and not serving the salad right away.
*Grind cashews that have already been soaked and dehydrated. Mix with some nutritional yeast and a pinch of salt, and sprinkle that on top. Cheese-like umami flavor without dairy!
*Sprinkle in hemp seeds instead of the pine nuts for even more healthy protein, good fats, and variation in texture.
*Add leftover chopped chicken, fish, or beef for a big protein boost.
*Top with a poached or fried egg.
*Serve as a lighter entree on its own, or as a side with grass fed beef or lamb.
*Try using different vinegars like pear vinegar, champagne vinegar, balsamic (great with figs!) or use lemon juice.
*If you're eating it right away, massage the dressing in a little to tenderize the kale. Add even more satisfying texture by tossing in some romaine or other lettuce after you massage the kale.
The only limits here are your imagination and what you have on hand. So make sure you always have lots of healthy veggies in your fridge, healthy oils like olive and coconut, and high-quality vinegars in your pantry.
Enjoy!
Love,
Chef Mary
Happy New Year, and a Happy Healthy New Approach!
Happy New Year!
This year, our dietary path has shifted from where it was the last couple years. I thought it was only fitting to move over to a fresh, new blog to celebrate the new focus!
Today is not just the first day of a new year. It is also the day Earnest and I begin a new sort of challenge: We are doing a Whole30 together. What's that? Well, the rules are here: http://whole9life.com/2012/08/the-whole30-program/
For one month, you eat only vegetables, fruits, healthy fats, and high quality, non-dairy animal proteins. It's a particularly strict version of the currently-fashionable paleo/primal diet. Personally, I'm not so much one for labels as for just making Good, Solid Choices.
The restrictions you choose to follow when doing a Whole30 are: No grains, legumes, dairy other than ghee, alcohol, white potatoes, certain additives, or sugar (even maple and honey.) That's not all that far from how I've been eating lately, but I have been using some honey, maple, cheese, and homemade yogurt from raw milk. I've been making good progress with this approach so far. We've been gluten free for quite some time, and in fact GF has been an area of focus in my work as a personal chef. (The other primary focus for me has been delicious, wonderful veggies! Even though I'm not vegan anymore, I will always love veggies! I'll talk about them a lot more in future posts.)
From my own diet, I have already eliminated most grains and all legumes, because my body was responding to them with a range of reactions including true allergy, digestive upset, and inflammation. I was occasionally eating rice and just tasting the other gluten-free grain foods I cook for others whose digestion handles them better. By eliminating even those tiny amounts of grains, I hope to reduce inflammation in my body further, and continue my path of healing my gut. Later, I'll talk more about how far I've already travelled in search of a happy belly! I'll also talk about the challenges I run into on the way, as a professional cook with dietary restrictions.
Earnest has relied a lot more on grains and legumes, and he loves his sweets. This challenge will be harder for him, and I'm going to do my best to support him and make his experience positive and easy. There's nothing like having your own personal chef to make positive choices easier!
Those of you who have known me for a while know that I love raw veggies and fruits. I was vegan for two years, and ovo-lacto vegetarian for over ten years, split between two different times in my life. While I was vegan, I followed a very high raw approach most of the time. This was great for me at first. For the first year, I experienced high energy and abundant health.
Later, and whenever I ate too many grains or legumes, I started to experience a lot of strange symptoms, mostly of inflammation, digestive upset, and radical weight fluctuations. I started to feel fatigued and brittle, and knew I needed to make some changes again.
On top of these experiences, sensitivities, and restrictions, I have true allergies. I'm allergic to peanuts, soy, and some other legumes - and we're talking throat-closing anaphylaxis here. I actually had to quit a job once because of all the peanut and soy products on the menu. I am also sensitive to wheat and other gluten-containing grains. I have one of the genes that can cause celiac disease, and I experience lots of symptoms when I consume gluten, but I haven't received a conclusive diagnosis of celiac disease. Interestingly, Earnest experiences many of the same symptoms with gluten that I do. In fact, we stopped using gluten at home because of his sensitivities, and I only realized I was also sensitive later.
My new goals are to continue healing my digestion, tame inflammation in my body, and have abundant, glowing energy again. I am already well on my path toward meeting these big goals, and lots of little ones along the way.
I also plan to continue eating tons of fresh veggies, mostly local even in the New England winter. I will share with you tips and tricks for choosing the best produce and getting good deals. Just as importantly, I will help you navigate the different meat choices out there. Are they all healthy or ethically raised? Not by a long shot. But are there sustainable, environmentally-friendly, affordable options out there? Absolutely. I can help connect you with your local farmers, find grass-fed beef and truly, honestly free range eggs, and choose seafood that is safe for your family and sustainable for the environment.
If you have just found me, maybe you also have a goal. Do you want to lose weight? Get stronger? Run faster? Flush away inflammation? Learn great recipes, tips and tricks for cooking and eating great food? Ways to incorporate lots more veggies into your (or your kids') diet? Gluten free substitutions and fantastic recipes? Leave me a comment and ask me anything! I've been cooking and baking for a very long time, and I love a good challenge!
I look forward to writing for you and cooking for you a lot more soon!
Much love,
Chef Mary
This year, our dietary path has shifted from where it was the last couple years. I thought it was only fitting to move over to a fresh, new blog to celebrate the new focus!
Today is not just the first day of a new year. It is also the day Earnest and I begin a new sort of challenge: We are doing a Whole30 together. What's that? Well, the rules are here: http://whole9life.com/2012/08/the-whole30-program/
For one month, you eat only vegetables, fruits, healthy fats, and high quality, non-dairy animal proteins. It's a particularly strict version of the currently-fashionable paleo/primal diet. Personally, I'm not so much one for labels as for just making Good, Solid Choices.
The restrictions you choose to follow when doing a Whole30 are: No grains, legumes, dairy other than ghee, alcohol, white potatoes, certain additives, or sugar (even maple and honey.) That's not all that far from how I've been eating lately, but I have been using some honey, maple, cheese, and homemade yogurt from raw milk. I've been making good progress with this approach so far. We've been gluten free for quite some time, and in fact GF has been an area of focus in my work as a personal chef. (The other primary focus for me has been delicious, wonderful veggies! Even though I'm not vegan anymore, I will always love veggies! I'll talk about them a lot more in future posts.)
From my own diet, I have already eliminated most grains and all legumes, because my body was responding to them with a range of reactions including true allergy, digestive upset, and inflammation. I was occasionally eating rice and just tasting the other gluten-free grain foods I cook for others whose digestion handles them better. By eliminating even those tiny amounts of grains, I hope to reduce inflammation in my body further, and continue my path of healing my gut. Later, I'll talk more about how far I've already travelled in search of a happy belly! I'll also talk about the challenges I run into on the way, as a professional cook with dietary restrictions.
Earnest has relied a lot more on grains and legumes, and he loves his sweets. This challenge will be harder for him, and I'm going to do my best to support him and make his experience positive and easy. There's nothing like having your own personal chef to make positive choices easier!
Those of you who have known me for a while know that I love raw veggies and fruits. I was vegan for two years, and ovo-lacto vegetarian for over ten years, split between two different times in my life. While I was vegan, I followed a very high raw approach most of the time. This was great for me at first. For the first year, I experienced high energy and abundant health.
Later, and whenever I ate too many grains or legumes, I started to experience a lot of strange symptoms, mostly of inflammation, digestive upset, and radical weight fluctuations. I started to feel fatigued and brittle, and knew I needed to make some changes again.
On top of these experiences, sensitivities, and restrictions, I have true allergies. I'm allergic to peanuts, soy, and some other legumes - and we're talking throat-closing anaphylaxis here. I actually had to quit a job once because of all the peanut and soy products on the menu. I am also sensitive to wheat and other gluten-containing grains. I have one of the genes that can cause celiac disease, and I experience lots of symptoms when I consume gluten, but I haven't received a conclusive diagnosis of celiac disease. Interestingly, Earnest experiences many of the same symptoms with gluten that I do. In fact, we stopped using gluten at home because of his sensitivities, and I only realized I was also sensitive later.
My new goals are to continue healing my digestion, tame inflammation in my body, and have abundant, glowing energy again. I am already well on my path toward meeting these big goals, and lots of little ones along the way.
I also plan to continue eating tons of fresh veggies, mostly local even in the New England winter. I will share with you tips and tricks for choosing the best produce and getting good deals. Just as importantly, I will help you navigate the different meat choices out there. Are they all healthy or ethically raised? Not by a long shot. But are there sustainable, environmentally-friendly, affordable options out there? Absolutely. I can help connect you with your local farmers, find grass-fed beef and truly, honestly free range eggs, and choose seafood that is safe for your family and sustainable for the environment.
 |
| Local Chioggia Beets |
 |
| The Littlest Carrot! |
If you have just found me, maybe you also have a goal. Do you want to lose weight? Get stronger? Run faster? Flush away inflammation? Learn great recipes, tips and tricks for cooking and eating great food? Ways to incorporate lots more veggies into your (or your kids') diet? Gluten free substitutions and fantastic recipes? Leave me a comment and ask me anything! I've been cooking and baking for a very long time, and I love a good challenge!
I look forward to writing for you and cooking for you a lot more soon!
Much love,
Chef Mary
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