keto/paleo ideas

So, I went to see a TCM doctor with a whole list of maladies, and he was all, "Look, here's the problem: insulin.  You get that under control and all your problems will go away."  And, I'm not sure he's wrong, so I'm going to give it a go.  But I have a few trips away coming up and so I'm going to slowly ease into it - not buying more high-carb stuff, not baking more bread, etc.  The doctor's way of living this way is five days "good" and two days "bad" but I already know that doesn't work well for me so I'll figure it out.

So this also gives me time to think through some good ideas to plan for once I get into it.  I'll compile a list here to refer back to.  I'm already in a good groove with total responsibility for my food choices - cooking it all myself. 

1. green chicken from Nom Nom Paleo - https://nomnompaleo.com/post/7486821187/my-sisters-phenomenal-grilled-green-chicken.

2.  this chicken-cabbage salad I make.  I'll probably keep some carrots in there despite them being "bad" root vegetables.  There's no fat in it so that would need to accompany it somehow.  http://hojtnd.blogspot.com/2009/09/chicken-cabbage-salad.html

3.  5 things to do with collard greens here - http://www.eatnakednow.com/5-things-to-do-with-collard-greens/.  Especially a bed of sauteed collards with a London broil.  Or salmon.

4. slow cooker caccitiore - https://www.marksdailyapple.com/slow-cooker-chicken-cacciatore/

5. chicken salad (I got from Whole30 cookbook) - like this but without fruit - https://www.jaysbakingmecrazy.com/2016/07/11/paleo-whole30-chicken-salad/

6.  zucchini scrambled eggs

7. spaghetti squash with marinara and ground beef (or a healthy sausage)

8.  grilled tuna salad - https://www.dietdoctor.com/recipes/grilled-tuna-salad-with-garlic-dressing (this seems like a great site)

9.  taco casserole - https://www.ruled.me/keto-taco-casserole/


All this makes me try to figure out my rules.  I know I need high fat, low carb to give it a go.  So while the doctor said no fruit, I'll allow berries some.  He said no yogurt but when I did research it shows that the carb load of whole fat especially strained yogurt is actually fine.  Probably not much cheese but other dairy I'll probably have, like cottage cheese and cream. 

cleavers

Ran into an acquaintance at the grocery store who was raving about a spring tonic with cleavers.  I'd never heard of the plant but as soon as I looked it up I knew exactly what it was.  And it's in my backyard.  And all around.

Wanting to get in on the lymphatic cleansing, I picked a bunch and put it in a quart jar to steep overnight. 

Here is more info.  And here. In early summer I want to remember to make a tincture as this could be a quite useful thing to have around. 

kusherie (a reasonable portion)

One of my favorite meals is a rice/lentil/tomato/onion/yogurt dish that I got many years ago from the More with Less cookbook by the Mennonite Central Committee, submitted by missionaries in Egypt.

Ignore what I think of missionary work.  The food is good.

But the size of the final dish is overwhelming and can barely be eaten by me with the help of chickens and dogs. 

So, I'm tweaking it to make it smaller.  Reasonable.  Like 3-4 meals worth.  And also using brown rice, because I've rediscovered my taste for that.

WArning, this will make you need to do a lot of dishes. 

***
Pot #1:
Heat oil in large pan and then add 3/4 c. lentils.  Brown them for about 5 minutes, stirring often. 

Add in 3/4 c. rice and stir to brown a bit. 

Then add 2 c. chicken stock or water (with some salt if necessary and a bit of pepper). 

Bring it to a boil and then reduce heat to low, cover, and let it cook without stirring for 40 minutes.

Pot #2:
Combine
1 can tomato sauce
a squeeze of tomato paste
celery leaves
1/2 green pepper if on hand (I never have one)
 1/2 T. sugar
1/4 tsp. sale
1 t. cumin
dash of cayenne

Bring ot boiling and then reduce heat and let it simmer 20-30 minutes.

Pan #3:
Heat oil in skillet, add:
1 onion, sliced
2 cloves garlic

Cook slowly to let them caramelize. 

All together:

Serve with rice/lentils on bottom with tomato sauce over it and then browned onions, topped with yogurt. 

bread made with dairy

I was very excited to find some local milk in glass reusable bottles on 1/2 off because of an upcoming expiration.  Yay!  Make yogurt!  So I did ... but it didn't work.  And then I tried again.  Nope again.  So I had half a gallon of runny gloppy sour milk. The chickens and dog are quite happy to eat it but I also wanted to make bread, so ...

This recipe was outstanding.  A perfect sandwich bread.  Fantastic.  Great flavor and soft texture.

Ingredients

• 1 3/4 c. liquid total: in original recipe: 1 cup buttermilk (or runny sour milk that should be yogurt) + 3/4 c. water; I also use whey, milk, etc. 
• 1 ¹⁄₂ teaspoons salt
• 2 tablespoons sugar
• 3 tablespoons butter (or less if dairy is high fat)
• 2 cups whole wheat bread flour (or whatever whole wheat flour you have)
• 2 cups white flour
• 3 tablespoons rolled oats
• 1 tablespoon dry yeast
• ⁽¹⁄₂ teaspoon baking soda) - unnecessary, makes it very poofy

Directions

1. Heat the 1 3/4 c. liquid (yogurt/buttermilk/water) with the salt, sugar, and butter.  Let it cool to 100-110 degrees F.
2. Put 3 1/2 cups of the flour, yeast, (and baking soda) in a bowl and add the liquid.  Stir it in.  Add flour until it's the right consistency.
3. Knead for 10 minutes, then set to rise in the bowl. 
4. Cover and let rise for about an hour and a half (depends on kitchen temperature). 
5. When doubled in size, punch it down.  Shape into the greased bread pan. 
6. Set to rise again for about 30-45 minutes. 
7. Bake at 375 degrees for about 45 minutes.

Note: you can proof the yeast with 1 tsp. sugar and 3/4 cup water if you like.  I don't bother anymore since I'm using SAF instant yeast which is very user friendly.

cornbread made with yogurt

I had some starting-to-turn yogurt and wanted cornbread and found this recipe which is SO GOOD.

1 cup yellow cornmeal (160 g)
1/4 cup all-purpose flour (40 g)
2 teaspoons baking powder
1/2 teaspoon salt
1/4 teaspoon baking soda

 
1 egg, lightly beaten
1 cup yogurt
1/2 cup milk
3 T canola oil
1 T honey

In a large bowl, combine the dry ingredients. In another bowl, combine the egg, yogurt, milk, oil and honey. Stir into dry ingredients just until moistened. Pour into an 8-in. square baking dish coated with cooking spray. Bake at 425° for 16-20 minutes or until a toothpick comes out clean.  

Here is a slightly modified version, and with muffins.
 

shakshuka with feta

This is shamelessly taken from NYT and adds feta. Which I have a fair amount of to use up. And simplifies prep because I don't to turn on my oven most of the year.

Ingredients

• 3 tablespoons extra-virgin olive oil
• 1 large onion, halved and thinly sliced
• 1 large red bell pepper, seeded and thinly sliced (I usually omit, but could be jarred peppers)
• 3 garlic cloves, thinly sliced
• 1 teaspoon ground cumin
• 1 teaspoon sweet paprika
• ⅛ teaspoon cayenne, or to taste
• 1 (28-ounce) can whole plum tomatoes with juices, coarsely chopped
• ¾ teaspoon salt, more as needed
• ¼ teaspoon black pepper, more as needed
• 5 ounces feta cheese, crumbled (about 1 1/4 cups)
• 6 large eggs
• Chopped cilantro, for serving
• Hot sauce, for serving

Preparation

1. Heat oil in a large skillet over medium-low heat. Add onion and bell pepper and garlic. Cook gently until very soft, about 5 minutes. Stir in cumin, paprika and cayenne, pour in tomatoes and season with 3/4 teaspoon salt and 1/4 teaspoon pepper; simmer until tomatoes have thickened, about 10 minutes. Stir in crumbled feta.
2. Gently crack eggs into skillet over tomatoes. Season with salt and pepper. Spoon hot tomatoes over eggs and let cook on stove top until eggs are desired texture, about 7 to 10 minutes. Sprinkle with cilantro and serve with bread.

Note:  I make a whole batch like this, cook two eggs in it and eat that, then use the leftover sauce to make another meal or two by reheating it and cooking more eggs in it.  

bierrocks from More with Less cookbook & another

I have no idea how I came upon this cookbook as a young adult.  Was it a family member's that I liked and gifted to me?  My father's family are from a church very closely related to Mennonites, so that sounds plausible.

Anyway, my dietary world was shaped by More with Less, Diet and Recipes for a Small Planet, Laurel's Kitchen, and Moosewood.  I know I can find just about everything on line and I've long since gotten rid of most books, but I'm thinking of rebuying these.

I bought a big head of cabbage at the farmer's market and for some reason I started to crave these bierrocks, which are handpies with yeast dough, ground beef, and cabbage.  They freeze up well and are very satisfying.  So, it's a long weekend project.

Bierrocks 

Dough:

2 c. warm water 
2 pkg. dry yeast 
1/4 c. sugar 
1 1/2 t. salt 
1 egg 
1/4 c. oil or butter 
6-6 1/2 c. flour 

Meat mixture: 

1 1/2 lb. beef 
1/2 c. onion 

Remaining ingredients:

3 c. cabbage, finely cut 
1 1/2 t. salt 
1/2 t. pepper 
Dash Tabasco sauce 
Minced garlic, Worcestershire sauce, and smoke flavoring, optional 

Chill dough for several hours and prepare as for roll dough (or substitute frozen dough). 
Brown beef and onion in a skillet and add remaining ingredients. Cover skillet and continue 
cooking over low heat, stirring occasionally, until cabbage is tender. Do not add liquid. 
Cool slightly. Roll out dough into thin sheets. Cut in 5-inch squares. Place 2 T. meat 
mixture on each square, pinch edges together, and place pinched side down on greased 
cookie sheet. Let rise 15 minutes. Bake at 350 degrees for 20-30 minutes. 

This recipe 
is from the More-with-Less Cookbook (Doris Janzen Longacre, Herald Press, c 1976).

****

This is another version that I found when looking for a recipe for ground bison. 

I find it amusing that they refer to salt and pepper as "spices" - but that shows it's authentic.

Nebraska Bison Stuffers

A classic Nebraska recipe, usually passed down in families, with a bison spin. Though more labor intensive, then many of our recipes, well worth the payoff.

---

Ingredients:
2 lbs. Ground Bison
1 small onion, chopped
6 cups finely shredded cabbage
1 cup water
1 tsp. salt
1/2 tsp. pepper
cheese slices, optional (I would never use cheese slices, but this is a Midwestern recipe)

Dough:
2 pkg. dry yeast
1/2 cup sugar
2 cups warm water
1 egg
1 1/2 tsp. salt
1/4 cup melted margarine
6 1/2 cups flour

Directions:
Mix water, yeast, sugar and salt. Stir until dissolved. Add beaten egg and margarine. Stir in flour and refrigerate for 4 hours in a covered bowl.

Once dough is ready, brown ground bison and onion. Drain. Add cabbage, seasonings and water. Simmer for 20 minutes. Cool.

Take a small amount of dough and roll into a thin layer. Fill with filling. Bring each side of dough up over the filling and pinch sides together to create a seal. Place on a cookie sheet - seam side down. Repeat until dough and mixture are used up.

Cook for 18-20 minutes at 350* F.

This made about three baking sheets worth, with four rolls made of leftover filling.