Sunday, April 9, 2017

Spiced Sweet Potato Quick Bread

I've been working my way through various recipes in Dr. Mark Hyman's books. This one is from The Eat Fat, Get Thin Cookbook on p. 251. I can't post the entire recipe due to copyright law, but wanted to include some comments about the recipe. The recipe can be found on his blog here.

I love to cook, but not bake. So, if I want a treat it has to be something I can make easily and quickly that has little to no sugar (and preferably uses fruit, coconut sugar, honey or maple syrup instead of granular sugar), doesn't contain wheat (gluten free is our preference), and of course, tastes great. Typically I make a quick banana bread. Today I decided to try the sweet potato bread - no added sugar, just sweet potatoes, coconut flour, spices, eggs, almond butter, and butter.

The nice thing about quick breads is that you don't have to be too exact with amounts. I used about 3 cups mashed sweet potato (2 large). I didn't have ground mace but added a little nutmeg and allspice along with the cinnamon. I also didn't have almond extract so used vanilla instead. One other note: I only used about 2 tsp of coconut oil to oil the pan (not 2 T it called for) and it slipped out of the pan just fine.

Here is the mixture going together:



The batter is quite thick:


The finished bread. Mine took about 65 minutes to cook (instead of the 50-60 minutes specified in the recipe).



It smelled so good we couldn't wait for it to entirely cool to try it. So good! My husband devoured 2 slices and my daughter and I shared a slice spread with ghee.






Tuesday, March 21, 2017

Artichoke Dip

My family (husband, Rob and daughter, Taylor) and I decided to do Dr. Mark Hyman's 10 Day Detox in December, 2016. I had just finished up a course of antibiotics for Lyme disease and we all wanted to eliminate sugar for awhile. Taylor was hoping it'd help clear up her acne. Rob and I aren't big consumers of sugar; but, our teenager is. We challenged her to go the 10 full days without any sugar and increase her veggie intake. She did quite well; only cheating a couple times while at school. She reported feeling less bloated, her skin became clearer, and she slept better.

Since then we've been mostly following his Eat Fat, Get Thin plan. I prefer to eat meats and veggies anyway so cutting out and minimizing carbs such as flours, rice, pasta, etc. hasn't been too difficult. Taylor gets more rice pasta, brown rice, and seeded crackers than Rob and I; she is a busy, growing teenager after all.

We need and like to eat every few hours.  It's important to have a variety of healthy snack foods available. There are always cut up fresh veggies in my fridge and usually some type of dip available.

Dr. Hyman's Artichoke Dip with Crudites on p.96 of his book is one of our favorites - delicious and a great snack mid-morning or mid-afternoon. Even Taylor loves this dip!

I've modified his recipe slightly. This is the version I made today:

1 (15-ounce) can artichoke hearts in water, drained
1 cup avocado oil mayonnaise (or homemade; see p.265 in the book)
1/2-1 cup packed organic baby spinach leaves
2 T nutritional yeast
1/4-1/2 tsp sea salt
1 tsp smoked paprika
1/4 smoked cayenne 

Place artichokes and spinach in a food processor. Pulse a few times to roughly chop.
Add the rest of the ingredients and pulse until desired consistency. 

Serve with a variety of veggies. Today I had organic red bell peppers, organic celery, and organic purple carrots.


Friday, November 4, 2016

Enchiladas in the Slow Cooker

I think Autumn is my favorite season. By now I've had enough of cold salads and raw veggies. The fall is the time for healthy, warming, comfort foods to prepare the body for the winter cold ahead. I love slow cooker cooking!

This recipe tastes like enchiladas without all the fuss. Farro is used in place of corn tortillas to give it a nutty flavor. Farro, an ancient grain from the Fertile Crescent, holds up really well in the crock pot and is far more nutritious than corn. There are various types of Farro and it can be found in bulk (or bagged) at most Cooperative grocery stores, Whole Foods, and locally here in the Berkshires at Guido's and Berkshire Cooperative Market.




This recipe is adapted slightly from the Beachbody recipe blog.


Serves: 10, about 1 cup each


Ingredients

  • 1 tsp. olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, finely chopped
  • 2 medium jalapenos, seeded and deveined, finely chopped (optional or to taste)
  • 1-2 lbs. raw ground chicken breast or turkey (I use 2 lbs) or lean ground beef
  • 1½ cups dry farro, rinsed
  • 1 (15-oz.) can black beans, rinsed, drained (or 1 1/2 cups drained home cooked beans)
  • 1 cup frozen corn
  • 1 (15-oz.) can diced fire roasted tomatoes (or diced tomatoes), no or low salt
  • 1-1/2 cups water (start with 1 cup if using 1 lb meat, use the extra 1/2 cup if using 2 lbs meat)
  • 1 (10-oz.) can red enchilada sauce*
  • 2 Tbsp. chili powder
  • 1 Tbsp. ground cumin
  • 2 tsp. ground coriander
  • 1/2 tsp ground chipotle (optional, to taste)
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • 1 cup shredded jack (or cheddar or Mexican blend) cheese
  • 3 medium green onions, chopped (optional)
  • ¼ cup finely chopped fresh cilantro (optional)
  • diced avocado (optional)

 *I like Frontera enchilada sauce (locally at Guido's Market) and use 12 oz (2 pouches needed) and heat up the extra for adding at the end of cooking if a little dry or for adding to my bowl at that table.


 
Instructions

  1. Heat oil in medium nonstick skillet over medium-high heat.
  2. Add onion; cook, stirring frequently, for 3 to 5 minutes, or until onion is soft.
  3. Add garlic and jalapenos; cook, stirring frequently, for 1 to 2 minutes, or until jalapenos are soft.
  4. Add chicken or turkey; cook, stirring frequently, for 5 to 6 minutes, or until chicken is cooked through.
  5. Place chicken mixture, farro, beans, corn, tomatoes, water, enchilada sauce, chili powder, cumin, and coriander in a 3-quart slow cooker; mix well and cover. Cook on high for 3 hours, or until liquid has been absorbed, and farro is tender. Add more liquid (sauce or water) as needed.
  6. Remove lid and stir mixture. Season with salt and pepper if desired. 
  7. Add cheese to pot and mix well. Cover until cheese has melted. Or, I prefer to leave the cheese out and sprinkle on each bowl.
  8. Top with green onions, cilantro, and/or avocado and serve.