Healthy Meal / vegetarian

One thing we all have in abundance right now are zucchini's, either from your own garden or from your neighbors leaving bags full on your doorstep.  Your welcome!  A summer squash saute with onions, topped with fresh basil is my easy go to for abundant zucchini.  Making pancakes with zucchini is a bit more interesting and they freeze really well so this is a nice way to make dinner, or breakfast, and save all the leftovers for later in the season.  

In this recipe I use chick pea flour for best flavor and because it's gluten free, lower in carbohydrates and very nutritious.  There is also a super low carbohydrate option: coconut flour.  The measurements are different since coconut flour has a very high fiber content and will absorb much more liquid than the chickpea flour will.  Either one is delicious.

On our way to dinner with friends, I reheated these under the broiler in a few minutes.

Ingredients:

8 Cups shredded zucchini

1 shy cup of finely chopped onion

2-3 cloves of garlic, pressed or finely chopped 

zest of a small lime

1 Tablespoon of lemon juice

2 teaspoons dried oregano

Black pepper and salt, to taste

4 medium sized eggs, beaten

1 Cup of flour: chick pea works great, oat flour or spelt is nice too.  For a super low carbohydrate option (Atkins, Candida Diet, etc) substitute with only a 1/2 cup of coconut flour.

Method:

Shred the zucchini, by hand if you want a work out or with the shredder attachment on your food processor.

Toss the shredded zucchini with salt and let it drain in a colander over a bowl for about 20 minutes.  I know it's tempting to skip this step but it is crucial to ending up with yummy pancakes instead of globs of mush. 

8 cups of shredded zucchini, salted, and set to drain into the bowl below.

Beat the eggs in a large bowl (large enough to accommodate all the ingredients), add in the onion, garlic, lime zest, lemon juice, oregano and black pepper.

Go back to your sweating zucchini after 20 minutes and give it a good squeeze. Really get in there and squeeze as much liquid out as you can.  I got a full jam jar and then some and my zucchini was reduced in size by about half.  

After 20 minutes and a lot of squeezing!

You can save the zucchini water for soup or you can be super hardcore and just drink it, it's good for you!  I diluted mine with some ice water, it was a bit too salty, and added a shot of Fire Cider.  

Once the zucchini has been squeezed and drained, mix it in with the eggs and seasonings. 

The mixture will be soupy, which is where the flour comes in.  Add the chickpea flour, 1/4 cup at a time till your zucchini mix is like thick muffin batter. Mine usually takes about one cup. You are now ready for frying!

I used my large cast iron skillet to cook these since I use my large cast iron skillet for everything.  Add organic peanut, coconut or grapeseed oil to generously coat the pan and turn the heat to medium high.  You can make these pancakes as small or as large as you want just be sure to get them nice and brown on each side- about 3 minutes each. Set them on a plate covered with paper to absorb the excess oil.  

Serve immediately, topped with fresh goat cheese and more fresh oregano.  

Or, let them cool completely on a cookie rack.  Wrap them up and store them in the freezer.  They make an excellent quick meal, just unwrap and pop them in your toaster oven or under the broiler.

 

One of my favorite ways to eat more greens is to use them in place of bread or crackers.  Nothing against burger buns or sandwich bread but we know that whole grains are best, well, whole!  Skip the processed wheat and grab a bunch of crispy Romaine or collard greens instead.  I use Romaine lettuce like a taco shell- fill it up with whatever you like- sliced avocado, tomato, homemade mayo and bacon for a healthier B.L.T.   Bibb lettuce is soft, flexible and makes for a great little wrap.  Want to eat that salad with your hands?  Wrap it up in the biggest lettuce leaves from the outside of the bunch.  Look at you, doubling down on your veggies!

Using large collard leaves makes for a sturdier wrap that can hold such awesome summer foods as cheese burgers or the ultimate hummus wrap.  You can use the leaves raw or lightly steamed -- these are best for hot foods or for bigger wraps.  The folding is easy and unlike regular wraps, these stay sealed. The only prep work you need to do is to carefully trim them rough stems.  

Cut the end of the stem off and then lay the collard leaf flat and slice off the rough stem that sticks up, so that the leaf is flat and entirely flexible, like in this photo from MindBodyGreen.com's tutorial on how to use collards like a wrap!

Don't worry if you tear the collard leaf a bit, you'll get the hang of the stem trimming and can fold around any small tear.

If you want to steam your collard leaves so that they are more flexible and easier to use and eat, there are a few methods that work well.  This video from Plant Powered Kitchen.com has my favorite technique for when you just want to make up a few wraps.  Get some water boiling in your kettle and open the spout so you've got a nice stream of steam coming up.  Hold your raw collard leaf by the stem and wave it over the spout of steam, lightly steaming the whole leaf until it's bight green and soft enough to fold.  Then trim off the stem as described above.  Repeat until you have enough wraps.

Or, follow the quick blanch method I found on Mind Body Green.com- bring a wide shallow pan of water to a simmer.  Take your de-stemmed collard leaves and give them a 10 second dunk in the pan, one at a time, using tongs to get the collard leaves in and then out and into an ice bath.  Dry in layers using tea towels. Once you've got all your wraps ready, fill as desired!

The wrapping part is easy, and there are a number of ways to do it, but this photo tutorial from Honest Fare.com is easy to follow:

Add your filling to the center of one or two overlapping leaves.  Fold the sides in to contain the filling.  Then, starting at one long end, roll the leaf over the filling and keep rolling, making sure the ends stay tucked in. Slice in half and enjoy!

Above: steamed collard wrapped burger with the works from Bareburger.

A guest blog post by Alana from Eating From The Ground Up a Berkshire based blog about food, family, and the wonderful chaos that ensues when the two combine.  Check her out after you try Alana's Butter Braised Collard recipe!

"We’ll start with the butter. In general if you hand me a vegetable, I’m going to steam it. I’m a big believer in the steamer pot (that’s a shorter pot with holes that fits into a larger pot) as opposed to those funny collapsable things that are THE MOST FUN thing in the kitchen drawer for toddlers to play with, but even in a pinch I’ll lazy steam with an inch of water and a covered pot. This is the vegetable cooking method I was raised on, and, picky kid that I was, I probably wouldn’t have grown about 5 feet without my daily dose of steamed broccoli. I’ll steam anything except cauliflower, as cauliflower was put on this earth to be roasted.

And yes, that brings us to roasting, the hip method of the moment way to cook all vegetables. Like most hip food trends ( kimchi, good chocolate, cronuts), it got that way from being delicious, and I fully support roasting.

But then there’s braising, which, in the case of vegetables, involves a bit more water and time than lazy steaming. This all started when Alice Waters (or the army of Californians who make up Alice Waters) told me to braise cabbage in water with a big nob of butter. I think it’s called buttered cabbage in her book, and I’d choose it over most foods. Even if you’re not a cabbage lover, buttered cabbage will turn you.

This method–the hearty green, the inch or two of water, the big knob of butter–it lubricates the very fiber of the green so that it becomes plump and buttery through and through. I’ve come to do this with cabbage whenever I have the chance, but also with broccoli raab and most recently, collards. Lately I’ve been loving the final addition of Fire Cider, a magical spicy concoction which I usually just drink straight (a shot every day, plus extra if I’m not feeling my best), but is so so good with butter and collards. This Fire Cider  is made by my friends who, since the last time we spoke of them, have gained full organic certification and have continued to stretch their reach farther across the country, spreading wellness and deliciousness as they go. I feel very proud to have them here in this little county, and especially there in my sidebar.

If you don’t have any Fire Cider, let’s try to remedy that, you can find store locations here. But if you want to make these greens right now,  a fitting substitute in this recipe would be some apple cider vinegar just there at the end, maybe with a little extra garlic and something spicy.

Butter Braised Collards with Fire Cider

2 tablespoons butter
1 large bunch collard greens
3/4 cup water
2 garlic cloves, peeled and finely chopped
Olive oil
Salt
2 to 3 tablespoons Fire Cider

1. First, prepare the collards: Cut the stem out of each leaf, and roughly chop the stems. Then cut the collard leaves into thin ribbons.

2. Melt the butter in a large skillet or saucepan over medium heat. Add the chopped stems and 1/2 cup of the water and bring to a low boil. Cover the pan, reduce the heat to medium low, and cook until the stems are tender, about 10 minutes.

3. Add the collard leaves to the pot along with the remaining 1/4 cup water. Cover, and cook, stirring occasionally, for an additional 10 minutes. Remove the lid, raise the heat to medium high, and add the garlic, stirring to combine and toss the greens in the buttery liquid for about 30 seconds. Remove the pan from heat. Drizzle with olive oil, sprinkle with salt, and toss with 2 tablespoons of Fire Cider. Taste, and add an additional tablespoon of Fire Cider if you like."

View the original post  HERE!

Now that Fall is officially here I've been getting into some new recipes for one of the seasons most versatile vegetables: cauliflower and her cousin, romanesco.  Part of the Cruciferous family, one cup of cauliflower has more than 73% of your daily vitamin c!  Cauliflower can also help you to detox, it's got anti-inflammatory properties and is an excellent source of dietary fiber.  As you'll see from the wide variety of recipes I've gathered here, cauliflower is super versatile and full of as much flavor as nutrition.  Happy Autumn eating! [caption id="attachment_737" align="aligncenter" width="538"] From LowCarbSlowCarb.com[/caption] My first recipe suggestion is to make rice out of cauliflower, a low carbohydrate, high fiber, nutrient packed alternative to a grain side dish.  I've eaten this rice as a side with baked chicken, in lettuce wraps with shredded pork, basically it can be substituted anywhere you'd usually use rice.  How cool is that?  Check out this super simple recipe on www.lowcarbslowcarb.com under, you guessed it, Cauliflower Rice! [caption id="attachment_738" align="aligncenter" width="538"] Cauliflower Steak au Poivre by Jacky Hackett[/caption] Next up, Cauliflower Steaks.  This recipe was sent to me by a friend who I have shared many a steak tartare and pork chop with so I knew it had to be delicious.  I was a bit skeptical but he assured me this was no wimpy vegan alternative, it's filling, awesome plant food thank you very much!  The recipe I like best comes from www.jaxhouse.com, aka Jacky Hackett, a food enthusiast mom blogger.  You can find her simple and easy recipe under 'Cauliflower Steak au Poivre.  The trick is using your cast iron skillet in a very hot oven and the results are wickedly good. [caption id="attachment_739" align="aligncenter" width="538"] Photo from TheIronYou.com[/caption] This last recipe is sure to convert you to the power of what you used to think of as a bland white vegetable: The Cauliflower Grilled Cheese.  Yes, it's gluten free, it's a full serving of veggies and it's got a gooey cheese center.  This recipe can be found on www.TheIronYou.com a blog run by a guy named Mike who thinks we could all eat better and exercise more for a more awesome us, I think he's onto something!  Search for 'Cauliflower Grilled Cheese' and you'll find a recipe for what will become one of your fall favorites, no matter what your relationship is to gluten.  Pair this with a hot bowl of tomato soup and call it lunch. Be sure to check out the other recipes and ideas these bloggers have to offer!

Recipe by Noel Prophet Last summer Dana and I went to a pot luck beer and food pairing: everyone brought a dish and a beer that went with it.  Dana made a summer saison that was a bit citrus-y  and it went well with the berries n biscuits I brought for dessert.  However, I thought the best dish was the jerk chicken that Noel and Kristen brought along with some very appropriate Red Stripe.  Just recently Noel sent me his jerk sauce recipe which I was pretty darn excited to see if I could replicate.  As per his suggestion, the recipe can be modified to suit, the one that follows is enough to marinate 3 pounds of chicken/meat/tofu with enough leftover to serve as a side sauce for greens.   I only made a few changes to Noel's recipe and the end result was deliciously hot and there were no leftovers! [caption id="attachment_551" align="aligncenter" width="516"] Bright ingredients makes for a spicy brown sauce.[/caption] Suggested Ingredients:

• Up to 6 scotch bonnet peppers or whatever hot peppers you like - I used the one Habanero that was ready in our garden and then some of the chili peppers that Pete and Jennifer from Woven Roots Farm gave us at the Harvest Festival.
• 2 Tablespoons each: dried thyme, ground allspice, Fire Cider, salt and black pepper
• Cinnamon, nutmeg, ginger (fresh or powdered), to taste.
• 8 garlic cloves
• 3 medium onions, chopped
• 1/2 cup or less olive oil
• 1/2 cup or less tamari
• Juice of 1 lime or lemon, or more, to taste.

Method: Chop up everything and then put all in the blender.   Or, put all ingredients into a wide mouth mason jar and use a wand blender to puree, same difference.  The marinade is done, ready to eat now on cooked greens or... Poke holes in your chicken (or tofu!) before you jerk it so it will hold the flavor better. Marinate overnight. When you are ready you can bake, grill, roast, etc your jerked chicken.  This would also work well with tempeh or tofu or other meat. Here's what I did with the chicken I let marinate in the fridge, well covered, for over 12 hours: Pre-heat the oven to 365.  Spread the chicken breast (I had about 2 pounds) and the jerk sauce I used to marinate it, in a wide glass baking dish.  I covered the dish with aluminum foil (or a glass lid if you have one) and baked it for about 45-50 minutes, until the thermometer read 142 and when I sliced into it, it was juicy and cooked through! Dana made coconut brown basmati rice to go with the baked jerk chicken.  I made a huge side of broccoli rabe dressed in olive oil and salt, which we ate with the remaining jerk sauce. [caption id="attachment_552" align="aligncenter" width="538"] All covered in Jafakin' Jerk Sauce![/caption]

I love this new version of  egg salad that Heidi posted on her blog 101 Cookbooks, which if you don't already rely on it for great recipes, now you know!  This is a nice, light update on a familiar classic, perfect for a new light filled season. Here's her recipe, I didn't want to change a thing, except maybe adding a few dashes of Fire Cider! Ingredients: 6 eggs 1/4 teaspoon salt 1/4 teaspoon pepper 1 small head of radicchio, shredded 1/4 cup chopped fresh dill 1 medium shallot, chopped 3 baby radishes, shaved thin to serve: little dollop of salted creme fraiche and/or a drizzle of olive oil and Fire Cider Method: "Place the eggs in a pot and cover with cold water by a 1/2-inch or so. Bring to a gentle boil. Now turn off the heat, cover, and let sit for ten minutes. Have a big bowl of ice water ready and when the eggs are done cooking place them in the ice bath for three minutes or so - long enough to stop the cooking. Crack and peel each egg, then use the big holes on a standard box grater to grate the eggs. Place in a bowl and use your fingers to gently toss the eggs with the salt and pepper. At this point you can add whatever you like to the salad -  shredded radicchio, fresh dill, shallots, and shaved baby radishes. Serve topped with tiny dollops of something creamy - like creme fraich or plain yogurt, and a drizzle of olive oil and Fire Cider.  Just a bit of each so you don't weigh it down." Serves 2-4.

Just add green beans!

[caption id="attachment_299" align="aligncenter" width="300"] Pretty beans in the garden.[/caption]

This is Brian’s raw salad recipe and it's ready to eat in just a few minutes.  If you have a garden or know someone who does, chances you've got fresh, crispy green beans in your fridge or backyard right now.  I love to eat them raw, straight off the plant, something I started doing as a kid, grazing in my dad's garden.  If you want to fancy up your beans a bit, try this:

Grab a couple of fistfuls of fresh raw green beans and cut each one into bit sized pieces. Chop up some red onion and colorful bell pepper. Combine all the veggies in a container with a fitted lid, like a wide mouth mason jar.

Dress with a drizzle of olive oil to coat plus course ground salt and a healthy splash of Fire Cider.

Put the lid on and shake well to combine all the ingredients.

Eat now or pack it for lunch or a picnic!

I love Joe's new recipe, it's made using many of my favorite foods and flavors.  Avocados are full of vitamins, fiber and healthy fats, the kind that protect your heart, have anti-inflammatory properties and also taste really, really good.  Black beans, and beans in general, have a bit of a bad reputation for being difficult to digest.  Don't avoid this super food because of improper cooking!  It's easy to cook delicious, digestible beans, using a crock pot and adding kombu seaweed during the cooking process.  You can find easy to follow instructions on the website Nourishing Days.com under the post titled, 'Why Beans Are Hard to Digest & 8 Tips For Making The easier on the Belly' Alternatively, canned beans are super convenient and when combined with plenty of good for you fats, like the olive oil and avocado in this recipe, they are an easy to digest source of vegan protein and fiber.  This quick and easy salad is full of flavor that gets better with time. Take this to your next picnic or pack it for lunch! The following recipe was created by local Berkshire County Chef Joe Dewey.  Joe has been helping us in the Fire Cider kitchen and he's come up with a whole bunch of exciting new recipes for us.  So if you love this, stay tuned for next week's Fire Cider blog post by our new guest chef!