I have been spending a lot of time in the kitchen trying out new recipes. Here are two of my most recent recipe finds that were really yummy (they were even Fey children approved ;-)). The last recipe, gluten & dairy free banana bread, isn’t a new recipe find but one I’ve been making for years and one that my family really loves.
The best approach to any infection, viral or bacterial, is to keep our immune systems strong all year long so we have less of a chance of becoming infected. A great way to do that is to eat more healthy food! Eating real whole food is the best investment for your health!
“LET FOOD BE THY MEDICINE, MEDICINE BE THY FOOD” -Hippocrates
Bon appétit!
GINGER SWEET POTATO COCONUT MILK STEW WITH LENTILS & KALE
From: https://thefirstmess.com/2020/02/19/sweet-potato-coconut-milk-stew/
INGREDIENTS:
1 tablespoon coconut oil
1 medium yellow onion, small dice
½ – 1 teaspoon dried chili flakes (I used Diaspora Co’s ground Guntur Sannam Chilli)
½ teaspoon ground coriander
½ teaspoon ground cumin
½ teaspoon ground turmeric
2-inch piece fresh ginger, peeled and minced
3 garlic cloves, peeled and minced
sea salt and ground black pepper, to taste
1 ½ lbs (690 grams or 2 medium) sweet potatoes, peeled and diced into 1-inch pieces
½ cup brown lentils, picked over
4 cups vegetable stock
13.5 oz (400 ml) can full fat coconut milk
1 small bunch of kale, stems removed & leaves chopped (about 4 cups chopped & lightly packed kale)
GARNISH:
chopped cilantro
extra chili flakes
lime wedges
Nigella seeds (optional)
DIRECTIONS:
Heat a large, heavy-bottomed soup pot over medium heat. Add the coconut oil to the pot and let it melt. Add the onions to the pot and stir. Saute the onions, stirring occasionally, until translucent and quite soft, about 5 minutes. Add the chili flakes, coriander, cumin, and turmeric. Saute spices until very fragrant, about 1 minute. Add the ginger and garlic to the pot and cook for another minute. Add a pinch of salt and pepper.
Add the sweet potatoes to the pot and stir to coat in the spices. Add the lentils to the pot and stir once more. Season everything liberally with salt and pepper. Add the vegetable stock and stir, scraping up any browned bits on the bottom of the pot. Place the lid on top of the pot and bring to a boil.
Once the stew is boiling, lower the heat to a simmer and set the lid slightly askew on top of the pot so that there’s a couple inches available for steam to escape. Simmer until the sweet potatoes are almost falling apart and the lentils are tender, about 30 minutes. The liquid should also be reduced by almost a third.
Add the coconut milk and kale to the pot and stir. Place the lid on top and continue to simmer the stew until the kale is wilted and bright green, about 3-4 minutes. Season the sweet potato and coconut milk stew again with salt and pepper. Bring the stew back up to a strong simmer and check for seasoning. Adjust with more salt, pepper, chili etc. if necessary.
Serve the sweet potato and coconut milk stew hot with chopped cilantro, extra chili flakes, lime wedges, and Nigella seeds (if using).
ASIAN-INSPIRED CHICKEN NOODLE SOUP
From: http://www.eatingwell.com/recipe/252321/asian-inspired-chicken-soup/
INGREDIENTS:
1/2 ounce (about 1/2 cup) dried shiitake or mixed dried mushrooms
3 cups boiling water
1 tablespoon peanut oil or canola oil
2 cups diced onion
3 cloves garlic, thinly sliced
6 1/8-inch-thick slices peeled fresh ginger
6 cups chicken broth
¼ cup soy sauce
1 2-to-3-inch cinnamon stick
1 whole star anise
1 teaspoon freshly ground pepper
2 pounds boneless, skinless chicken thighs, trimmed and cut into 1-inch pieces
1 bulb fennel, cored and cut into 1-inch pieces
8 scallions, whites cut into 2-inch pieces and greens chopped, divided
1 pound bok choy, preferably baby bok choy, white stems sliced lengthwise and greens chopped, divided
2 cups (4 ounces) mung bean sprouts
½ cup chopped cilantro
2 teaspoons sesame oil
Lime wedges for garnish
DIRECTIONS:
Place mushrooms in a heatproof measuring cup and cover with boiling water. Soak for at least 30 minutes or up to several hours. Remove the mushrooms from the water, remove and discard stems (if any) and cut into 1/8-inch slices; set aside. Strain the soaking liquid and reserve.
Heat oil in a large soup pot or Dutch oven over medium heat. Add onion, garlic and ginger and cook, stirring, for 5 minutes. Pour in the reserved mushroom liquid, broth, soy sauce, cinnamon stick, star anise and pepper. Bring to a boil. Reduce to a simmer and stir in chicken. Simmer for 20 minutes.
Stir in fennel, scallion whites and the reserved mushrooms and cook for 5 minutes. Add bok choy stems, return to a simmer and cook for 3 minutes more. Stir in bok choy greens and bean sprouts. Cook until the greens are just wilted, about 2 minutes more.
Discard the cinnamon stick and star anise. Ladle the soup into bowls. Garnish each bowl with scallion greens, cilantro and a 1/4-teaspoon drizzle of sesame oil. Serve with lime wedges, if desired.
Note: Mung bean sprouts (germinated mung beans), often simply labeled “bean sprouts,” are white with a light yellow tip and are thicker than more common alfalfa sprouts. People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
BANANA BREAD (gluten and dairy free)
From: the cookbook Against All Grain by Danielle Walker
INGREDIENTS:
2T coconut oil. melted
4 Eggs, large
3T maple syrup
1tsp pure vanilla extract
1/2tsp apple cider vinegar
1/2 cup coconut flour
1/4 cup almond flour
1 tsp baking soda
1/2 tsp sea salt
1/2 cup coconut milk
3 large ripe bananas
Optional add-ins: 1/4 cup dairy free chocolate chips, walnuts, dried cranberries or raisins
DIRECTIONS:
Preheat oven to 350F
Grease the sides of and bottom of 81/2 by 41/2 inch loaf pan, then place a piece of parchment paper at the bottom.
Place 2 T coconut oil, eggs, honey, vanilla, and vinegar in a bowl beat on high with a mixer or food processor for 30 seconds.
Combine the coconut flour, almond flour, baking soda, and sea salt, then add them to the wet ingredients, beating on high until combined.
Place the coconut milk and bananas in a separate bowl and mash until the mixture resembles baby food.
Add the banana mixture to the batter and beat on medium until thoroughly combined.
Mix in optional add-ins, if desired.
Pour the batter into the prepared pan and bake for 40-45 minutes, until a toothpick inserted in the center comes out clean.
Remove from the oven and allow the loaf to cool in the pan for 15 minutes. Remove loaf and cool completely on a wire rack.