Monday, July 24, 2017

Creme de Soup

Cook then blend:
  • Cauliflower in place of potatoes (potatoes have way too much carbohydrate)
  • Cashews (for the creaminess) soaked overnight or boiling for 1 hour or cashew milk?
  • Mushrooms roasted or sauteed
  • Herbs: Sage or Rosemary or Thyme
  • Vinegar or lemon-lime juice
  • Garlic (roasted? Or maybe garlic infused olive oil?)
  • Nutritional yeast for that cheesy flavor
  • Caramelized Shallots or Onions.
  • Vegys! (Your choice) Broccoli, Carrots, Kale !!
  • White Beans cooked fiber and protein...

Coconut Creme soup blended
  • Coconut (shredded will need soaking and or cooking)
  • Avocado (don't cook it)
  • Coconut water
  • salt and pepper.....?

Peanut Stew every thing is to taste!

  • coconut oil? (Or cooked shredded coconut?)
  • onion sauteed (or onion soup broth) or any vegy broth?
  • white beans cooked to very soft! (in place of starch!)
  • garlic (pressed)
  • fresh ginger minced
  • Smoked paprika (or any hot pepper)
  • Tomatoes (canned or fresh) ?
  • Tomato paste
  • Peanut butter (natural no sugar or oils added) make it w/home roasted ground Spanish peanut meal.
  • Butternut Squash (optional)
  • Bay leaves
  • Rosemary/ thyme
  • Vinegar
  • Coriander
  • Turmeric

Sunday, July 16, 2017

Carrot Ginger Soup

Not just for cold weather!
Blended or not just cook the carrots and onions separately.
I steam the carrots. And caramelize the onions in a fry pan. (slowly cook onions over an irritating period of time, 30 to 60 minutes. And don't stir them too often, or they won't brown, balsamic vinegar helps)

How to Caramelize Onions By Elise Bauer

  • Onion (chopped)
  • Ginger (grated fresh) about 2tbsp
  • Curry ? (to taste)
  • Garlic (fresh)
  • Carrots, small package....(any carrots will do)
  • Limen juice (that's one or the other)
  • Cilantro ?
  • Chia seeds (optional) up to ½ cup per 3 cups liquid?
  • Greek yogurt (optional) or:
  • Coconut milk (optional)
  • Olive oil
  • Soy sauce or Umi vinegar or pink salt
  • Broth (optional, just enough to blend the cooked vegys in)

Buckwheat Crepes with Chocolate sauce

  • Eggs  (could be replaced with arrow root powder)
  • Flour (a spoon full for a couple eggs)  chick pea or coconut works also. Dont use wheat or rice flours.
  • Coconut milk (optional)
you don't need a nonstick pan, if you have a well oiled pan that is well seasoned.
  • Chocolate (melted bakers cacolate, or cocoa mixed with water) with coconut and stevia
If you don't use sugar these are very low carbohydrate and high protein.

The only way to make even lower in carbs, would to use coconut flour.

under side of crepe

The fine art of seasoning a pan

Saturday, July 8, 2017

The fine art of seasoning a carbon steel pan.

People kept telling me to use a high smoke point oil and then they told me to use flax seed oil. It has the highest omega 3 fatty acid content, which turns to a hard carbon matrix. I used grape seed oil because it was the least expensive and has one of the highest smoking temperatures.
After grinding my old crepe pan down to bare naked clean steel on the inside, which took at least an hour of hard work with a wire brush on my angle grinder. I started the seasoning.
Wiping off most of the oil you put on the pan is essential, rubbing hard with a clean paper towel will leave the right amount of oil. Don't think that wiping lightly will do it, it leaves too much oil!
Right away the enter started browning while the edges were still clean looking. After several layers I realized that I had to hold the edges over the center of the burner to heat the edges of the pan as well as the center. Because around the edges the oil looked like it was separating from previous layers that were not cured enough. After I started heating the layers more evenly it started developing a beautiful golden brown over the entire cooking surface.
After bringing every part of the surface to the smoking point and let it smoke a minute or so (do not let the center turn to carbon!), then let it cool before doing the next layer! If any part is sticky after cooling, it is because it did not get hot enough. Go back and reheat it until it smokes. But if a layer turns black, it has been too hot, more layers could help.
A dozen layers is not too much. An oven would be much easier to do this process in.

You still need to use fresh oil when cooking, and let the oil heat up before adding food like eggs or Injera. Don't bother to oil the center of the bottom of the pan, it will just burn off any how.

Thursday, June 29, 2017

Injera fermented crepes

Teff flour is way too expensive to use most of the time. So this can be made with other flours, like Buckwheat, Millet or Rye flour. Wheat, Rice and Maze are genetically denatured plants that we are addicted to. Don't use them!

Most people use Tefflon pans to make these. But if you add enough flour to the batter and the oil in the pan is hot enough, then it may not stick. And if you still have problems of it sticking, add eggs just before cooking. 

  • Flour of your choice Do not use eggs!! Injera should be thicker than a crêpe, but not as thick as a traditional pancake.(see the video below)
  • Non-chlorinated Water, enough to make a thin batter.
  • Fermenting liquid from ripe KimChi or bread yeast not much is needed.
  • Set in a warm place for a couple days. Until it is bubbling with a strong but not bad odor.
  • Poor into a hot oiled skillet (that has been seasoned) very thinly.
under side of injera

How to make it not stick to the pan?
South Indian method of making Dosai/Dosa. You can use any type of Griddle such as non-stick, cast iron, stainless steel or even Hard Anodized. The trick lies in treating the griddle with oil and regulating the heat underneath. Take half Tsp of oil on a paper tissue/napkin, apply a thin layer of oil by rubbing/applying the oily tissue on the warm griddle. Now adjust the heat to medium high, (make sure that the Griddle is not too hot at any stage while cooking) sprinkle some water on the hot griddle, if the water evaporates instantly, it means that the griddle is hot. Now reduce the heat of the stove/ heater and pour the batter for the Crepe ( of any type/mix), it will never stick.

The old way is to use a black clay plate
 over a fire with a lot of oil built up on it.
And wait till the oil smokes before adding the wet batter.

injera on wikipedia

cast iorn cooking:

problems keeping injera from stickiing:

Saturday, June 24, 2017

Zen and the art of Kasha

(low carb non-wheat) toasted cooks faster and more evenly, but raw is cheaper to buy. Can be toasted in a wok.
  • Raw buckwheat groats cooked in a small pressure cooker: half cup groats to 1 cup water.
  • Toasted groats need as much as twice the water. Bring to boil then cover without flame, sit until finished. (¼ to 1/3 cup groats to a cup of water) [Another way is to add egg to the dry toasted groats then simmer in oil and salted water]
Flavors: (see page 157 of the Vegetarian Flavor Bible for more)
  • Toasted sesame oil (best used for flavor not frying, only a little is needed)
  • Stir-fried vegetables (optional)
  • Mushrooms (fabulous) fried or sauce
  • Garlic (essential)
  • Cheese: Feta, Goat (delectable) or
  • Sour cream (drained yogurt)
  • Tomatoes
  • Thyme, Parsley
  • Onions: (dry flakes or fried)
  • Walnuts, Cashews, Brazil nuts
  • Ginger, Lemon juice or a flavorful vinegar
  • Soy sauce: Shoyu or Tamari [or Umiboshi vinegar]