Month: October 2018

Cultured Roasted Beetroot Hummus

Cultured Roasted Beetroot Hummus

Above: the gorgeous hot pink hummus topped with organic hempseed for a kick of protein and contrast. Cultured Roasted Beetroot Hummus Okay, so a quick word about fermenting beans and legumes.  Generally beans are not beloved by paleo or keto folks because they contain a 

Super Gut Healthy Fermented Red Onions!

Super Gut Healthy Fermented Red Onions!

How I missed Red Onion Chutney when I first made the move away from sugars in my diet. It was sooo good for sprucing up sandwiches, salads and as a garnish to entrees. Once I discovered fermenting though… a whole new world of peppery flavors 

Cultured Beetroot

Cultured Beetroot

Fermented Beetroot (Beets) for salads, mezza style platters and… fermented beetroot hummus!
Okay, so I try not to talk to much about non-food stuff but I promise this is related.  One of the first Aussie food things I learned to do was to make homemade canned beetroot.  I grew up hating the stuff… when I moved to Scotland it was likewise awful.  But then I went to Australia to meet Steve’s family and I’m fairly certain there was a big tub of it sitting on nearly every table at friends and family’s houses.  It was a side to nearly every meal… and the reason was because it tasted awesome with all the Aussie platters and pretty much all summer food.  So… I found an Australian recipe and learned to can it myself.  We enjoyed it for years on grilled cheese sandwiches and in salads but when life got a bit more stressful my already high sugar sensitivity went through the roof and I needed to find a new way to prepare my favorite things.  In came Nourishing Traditions and a whole wide world of cultured foods was opened to me.  Once I got through the extreme language I saw the value in the foods and way of preparation used.  I’m sure it helped that from the very first experiment I fell in love with the flavors of ferment.  I started on milk kefir, and found a budget friendly friend in fermenting hummus.  Began making my own Ginger Beer (Ginger Whiskey as my husband calls it) and found for myself that the probiotics themselves also helped with my genetic predisposition for anxiety.  (Thank you, Scottish roots).  So I’ll shut up now, but all that to say I was pleasantly surprised to find a way of preparing one of my favorite vegetables that brought it to life rather than just baked the life out of it, though I still like that as well.
I did this recipe in a 2 Liter Kilner swing top canning jar but you can adjust proportions to your liking.
Fermenting lids and weights are helpful but you can do this with stainless steel or plastic lids… or swing top like this one. In place of a weight you will need a sanitized jar small enough to insert on top of the veg. Another trick is to fill a clean ziplock back with water and stuff it in. I have done this when using a bigger jar like with Kimchi.
Ingredients:

Method:

  1. Make sure all your tools are clean and washed with hot soapy water and rinsed.
  2. You can sanitize your jars in the dishwasher but I tend to put mine in the oven.  I set it to 170 degrees Fahrenheit (the lowest temp) and place my jars and weights on a cookie sheet with a silicone baking mat to prevent slipping.  I leave them in at that temperature for 2-5 minutes while I’m prepping the veg.
  3. Remove beetroot leaves and “tail” with a clean knife.
  4. You can use a mandolin or a sharp chef’s knife and slice the beetroot thinly and evenly. About 1/4″ or slimmer if you can as it makes for awesome texture and layering.
  5. Fill your sanitized jar with washed, unpeeled and sliced beetroot.
  6. Leave 2-3″ room at the top for placing the fermenting weight… and you’ll still want 1-2″ room to prevent explosions.
  7. Dissolve 1 tablespoon pink salt or sea salt per 2 cups warm non-chlorinated water and pour over the top, repeating until all your veg is covered. Insert sanitized jar or weight to keep vegetables submerged. Close lid.
  8. If you do not have fermenting or swing lids, set the lid loosely and cover with a towel to keep bacteria out. Wait 3-7 days, depending on your taste.

I love this in salads and paleo wraps and mezze platters. I’ve done this with Golden and Chiogga Beetroot as well but the red is still my favorite for fermenting.
The colors are gorgeous and the healthy bacteria are a boon! 🙌🏼

 

Cultured Beetroot

Brenna May
Fermented Beetroot (Beets) for salads, mezza style platters and… fermented beetroot hummus!
Prep Time 10 minutes
Course Side Dish
Cuisine American, Australian

Equipment

  • Glass jar, sanitized
  • Fermenting weight or small jar, sanitized

Ingredients
  

  • 1-2 bunches beetroot depending on the size of your jar or jars.
  • 1-2 tbsp pink salt

Instructions
 

  • Make sure all your tools are clean and washed with hot soapy water and rinsed.
  • You can sanitize your jars in the dishwasher but I tend to put mine in the oven. I set it to 180°F and place my jars and weights on a cookie sheet with a silicone baking mat to prevent slipping. I leave them in at that temperature for 2-5 minutes while I’m prepping the veg.
  • Remove beetroot leaves and “tail” with a clean knife.
  • You can use a mandolin or a sharp chef’s knife and slice the beetroot thinly and evenly. About 1/4″ or slimmer if you can as it makes for awesome texture and layering.
  • Fill your sanitized jar with washed, unpeeled and sliced beetroot.
  • Leave 2-3″ room at the top for placing the fermenting weight… and you’ll still want 1-2″ room to prevent explosions.
  • Dissolve 1 tablespoon pink salt or sea salt per 2 cups warm non-chlorinated water and pour over the top, repeating until all your veg is covered. Insert sanitized jar or weight to keep vegetables submerged. Close lid.
  • If you do not have fermenting or swing lids, set the lid loosely and cover with a towel to keep bacteria out. Wait 3-7 days, depending on your taste.

Notes

I love this in salads and paleo wraps and mezze platters. I’ve done this with Golden and Chiogga Beetroot as well but the red is still my favorite for fermenting.
The colors are gorgeous and the healthy bacteria are a boon! 🙌🏼
Keyword beetroot, beets
Tried this recipe?Let us know how it was!
Cultured Chickpea Hummus (vegan, paleo hacked)

Cultured Chickpea Hummus (vegan, paleo hacked)

My girls and I are hummus fanatics.  My husband and son even like it from time to time.  But fermented hummus has the added bonus of healthy bacteria and comes with a peppery kick that I love.  It is favorite around our home and I 

Chocolate Brownie Batter Hummus

Chocolate Brownie Batter Hummus

Brownie Batter Hummus It seems my son only likes beans in two forms.  One is infused with ham like in grandma’s Bacon Baked Beans and the other is when it is hidden in the form of chocolate.  My girls love it too.  This recipe came 

Paleo Coconut Flour Pumpkin Muffins

Paleo Coconut Flour Pumpkin Muffins

Paleo Coconut Flour Pumpkin Muffins

(Nut-Free) 

These muffins are perfect for autumn.  They are healthy, fragrant with fall flavors and a new family favorite.  I have been working on it for a bit but we have come to a crossroads on the coconut flour choice.  I would say the texture is better with Anthony’s coconut flour but the flavor is richer with Bob’s Red Mill Coconut Flour.  I’m not sure why but they are good either way!  You can replace the spices with a tablespoon of pumpkin pie spice for simplicity but I prefer it as stated.

Yields 12 Muffins.

IMG_5203

Ingredients:

*You won’t taste the stevia in this amount, but if you don’t want to use it, increase your maple syrup or sukrin to 1/3-1/2 cup and take out one egg.

Method:

Preheat oven to 350 degrees Fahrenheit (175 C)

In a medium sized bowl combine dry ingredients and mix.

Whisk together wet ingredients in another bowl and then pour the wet into the dry and fold until combined.

I like to spray the muffin cups with a bit of coconut oil before I pour the batter in.  Leave about a 1/4” or half a centimeter at the top to allow them to puff up. I find there is not really spillage when using coconut flour.

Bake at 350 degrees Fahrenheit for 20-25 minutes, depending on your oven. They are done when you can just tap one with a finger without making a depression.

Take out immediately and let cool before enjoying.

 

Paleo Coconut Flour Pumpkin Muffins

Brenna May
These muffins are perfect for autumn. They are healthy, fragrant with fall flavors and a new family favorite. I have been working on it for a bit but we have come to a crossroads on the coconut flour choice. I would say the texture is better with Anthony’s coconut flour but the flavor is richer with Bob’s Red Mill Coconut Flour. I’m not sure why but they are good either way! You can replace the spices with a tablespoon of pumpkin pie spice for simplicity but I prefer it as stated.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Breakfast, Snack
Cuisine American

Equipment

  • oven

Ingredients
  

  • 6 humanely raised eggs can sub psyllium husk or flax “eggs” for a vegan version
  • 1 cup pumpkin puree
  • 1/2 cup coconut oil melted
  • 1/4 cup Maple Syrup Paleo or Sukrin Fiber Gold Syrup (Keto)
  • 5 drops liquid stevia* or 1/4 tsp pure monkfruit powder
  • 1 tbsp pure vanilla extract
  • 1/2 tsp baking soda
  • 1 tsp cream of tartar
  • 1/2 tsp pink salt
  • 3 tsp cinnamon
  • 1 tsp nutmeg
  • 1 tsp ground ginger
  • 1 tsp allspice
  • 1 tsp cloves
  • 3/4 cup coconut flour
  • 1/4 cup tapioca flour

Instructions
 

  • Preheat oven to 350°F (175 C)
  • In a medium sized bowl combine dry ingredients and mix.
  • Whisk together wet ingredients in another bowl and then pour the wet into the dry and fold until combined.
  • I like to spray the muffin cups with a bit of coconut oil before I pour the batter in. Leave about a 1/4” or half a centimeter at the top to allow them to puff up. I find there is not really spillage when using coconut flour.
  • Bake at 350°F for 20-25 minutes, depending on your oven. They are done when you can just tap one with a finger without making a depression.
  • Take out immediately and let cool before enjoying.

Notes

*You won’t taste the stevia in this amount, but if you don’t want to use it, increase your maple syrup or sukrin to 1/3-1/2 cup and take out one egg.
Keyword coconut, muffins, pumpkin
Tried this recipe?Let us know how it was!
Bittersweet Paleo Keto Chocolates

Bittersweet Paleo Keto Chocolates

(Paleo, Ketogenic, Vegan & Kauffman Compliant) This is my new favorite treat.  It produces about an 80% cacao bar, but if you cut out the coconut oil or divide it and the cocoa butter by half it will yield an 85% version. I tried quite 

Honey Kefir Sandwich Loaf  (Ancient Grains, Nut-Free)

Honey Kefir Sandwich Loaf (Ancient Grains, Nut-Free)

As promised, I am (re)posting one of my einkorn recipes.  Although I do not eat grains myself since developing autoimmune disease, this is still a much healthier recipe for families who are conscious of modern gluten and it’s ill effects on the gut.  Einkorn is 

Culinary Evolution

Culinary Evolution

I used to cook for fun.  For hours.  I loved to host people and put out a spread and watch them enjoy it… when they did.  Sometimes I enjoyed watching them sweat because my food was so inordinately spicy.  My husband (when we were mere acquaintances) was the first person ballsy enough to tell me my food burned people’s faces and that it wasn’t necessarily a good thing.  Gotta love Aussie bluntness.  And I do.  It was refreshing then as it is still.  It was downright hot actually.
My mother is a great cook and baker, of the chemistry variety.  She is a brilliant woman with more degrees than I can accurately remember most of the time.  She teaches at seminary, owns and runs a sport-horse farm and is the greenest of green thumbs I know.  She and my father, also a great cook, brought me up in the kitchen.  I went to Mexico on an exchange and developed my love for spice… and also came home with a ton of scary little friends that ransacked my health for years and changed the foods I consume altogether.
Mom’s taste and cooking style are nearly polar opposite to mine… she is a mega meat eater and loves subtly sweet things and cheese and beef and bacon drippings in her eggs.  She makes the best thanksgiving spread I have ever had and yet is swiftly becoming a keto master, and therefore mine. Yes, Sensei. I on the other hand, am more of an extra virgin olive oil, coconut oil and power greens girl.  I love fermented foods, rich, smooth coffee, densely bittersweet desserts, dark red wine, a neat Scotch (Whiskey) and Tequila Blanco.  For my and my amazing mother, it is total blood type difference. O vs A. I am not vegan but I love vegan food and try to eat as plant based as possible on a mostly Paleo but completely sugar free diet.
My husband and children have tamed my taste for spice, and my health has drawn me further up and further in to the beautiful and expansive world of nutrition.  I nearly went to University for Nutrition, but went after Journalism and came out with a Political Science degree instead… due to my poor health and the desire to just be finished (long story).
I had the privilege of traveling all over the world during my YWAM years and lived probably more life than my age would suggest; cooking in kitchens from Scotland to Norway, France, Spain and Morocco.  I have eaten bread hot from an outdoor oven (in an alley) with Turkish & Syrian women in Antakya and learned how to make Turkish coffee in a cafe of the same city.  I enjoyed the clean, rich flavors of Cambodia which became spicier the closer we came to Thailand.  My husband and I enjoyed the best cups of coffee we have ever had while squatting with a woman in Ethiopia who roasted it in a pan, ground it and brewed it all before our very eyes.  I found Australia has the best black pepper pies (sorry England), the UK has the best fish and chips, and Chinese food is entirely different (and wonderfully clean) when made by a Chinese family in their own home.
Children changed my cooking dramatically as I became tired of scraping carefully prepared exotic (and expensive) foods off the floor.  My son’s adventurous taste buds went from Moussaka to to PB&J shortly after he turned one and my girls followed a similar pattern.
We moved to Northern Ireland and my “missionary frugal,” which was already more frugal than American frugal, proved to be almost extravagant in light of how most people lived.  I learned how to be Irish frugal with my grocery bill and found that my kids started eating their dinners.  I began gardening and learning about the differences in nutrition between the food you buy in the store and the food you can grow at home.  I read Nourishing Traditions and began fermenting… and found I loved it.  It became my new creative outlet because it was frankly so inexpensive to do and the results were a party in my mouth.  I brewed my own ginger beer and probiotic sparkling sodas.  I discovered that milk kefir took away my sons dark circles under his eyes and his cracked lips and helped me with my anxiety and food allergies.  N. Ireland did not work out for us as a family.  It was too far from America and too far From Australia and our extended families for our liking, but it was the place where my love of food and God’s hand in it was renewed.
Food speaks to me.  I use it to speak to others.  My cooking has evolved from elaborate to simple to extremely health focused. I love every new challenge that comes my way whether it is making high protein nut-free paleo muffins for my children’s school snacks or something to satisfy my desire for richness on the very restrictive anti-mycotoxin (and anti-cancer) Kauffman diet.  I am incredibly picky about what I put in my mouth so it is a challenge.
Once, when my husband and I were in Scotland waiting for his Green Card to come to the US, I wrote a cookbook for my friends.  I had planned two, and had the recipes ready to begin working on it when we found ourselves pregnant with Matthew and my world changed for the better.  I’ve linked that book below in PDF for you to peruse and enjoy, but know that I have changed every recipe in it more than once.  I no longer use shortening or any unhealthy fats.  I stick with grass fed butter, coconut oil, avocado oil and extra virgin olive oil.  And my cooking is simple these days.  If I can’t put together a meal in 20-30 minutes, then my family is getting quesadillas and carrot sticks.  Gotta have a fallback.
But here’s my foodie days of old for you to peruse.  It was a therapeutic work and not intended to be a wedge into any sort of marketplace, though some family members did buy some hard copies from a printer and it’s fun to see them.  I have updated all the recipes so if you’re interested in that shoot me an email and I’ll send you a slightly less user friendly pdf, which is by my current health and timeliness standards, outdated. This is where I LOL.
Enjoy.  Or laugh.  Whatever suits you best.
World In My Kitchen