Eat Happy, Be Healthy! |
Lemon Curry Four Bean Salad This refreshing take on a bean salad is a perfect addition to your summer meals. Rich in protein and fiber, it will keep you full and satisfied. Plus, the prebiotic fibers will keep your gut bugs humming with joy. Unfortunately, individuals with SIBO/IBS may NOT tolerate this recipe well due to the high prebiotic content. This bean salad keeps well, and improves in flavor the longer it sits. If you cannot tolerate onion, add in diced bell pepper or cucumber for the crunch factor. Plus, you can easily replace the clove of garlic with a tsp of finely chopped fresh oregano for spice, or simply omit. Serves 6 INGREDIENTS 1/3 cup extra virgin olive oil ¼ cup apple cider vinegar Juice and zest of 1 lemon (plus more lemon juice prior to serving) 2 tablespoons honey ¼ teaspoon yellow curry powder ¼ teaspoon sea salt, plus more to taste Fresh ground pepper ½ large onion, finely chopped 1 clove garlic, finely minced 1 ½ cups frozen green beans, thawed 1 can garbanzo beans 1 can kidney beans 1 can great northern beans Generous handful finely chopped cilantro/basil/parsley DIRECTIONS In a large bowl whisk together the olive oil, vinegar, lemon juice & zest, curry powder, sea salt, and fresh ground pepper, until the honey and salt are dissolved. Stir in the chopped onion and garlic and allow to marinate in dressing. Meanwhile, measure out about 1 ½ cup of frozen green beans and briefly thaw in microwave. Alternatively, leave out at room temp until thawed. Cut the green beans into smaller pieces using kitchen shears. Transfer to bowl. Drain and rinse the canned beans, and transfer to the bowl. Mix all the ingredients together, sprinkle in the chopped fresh herb of choice, and stir until combined. Season with additional salt and pepper to taste. When ready to serve, squeeze a little fresh lemon juice over each serving and enjoy! Eat Happy,
Selva
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Quality means everything to me. Unfortunately, the quality I strive to have in my diet is often unavailable, especially when it comes to dairy products. Personally, I have come to find that I do better with A2 dairy products made from guernsey and jersey milk or goat and sheep milk. Many of my clients who struggle with GI issues are often in the same boat. Even clients with chronic skin issues or hormone imbalances fair better with a focus on A2 dairy products versus A1. Unfortunately, Holstein cows (the traditional black and white cows) are the predominant dairy cow in the USA and make A1 milk. Therefore, it becomes difficult to navigate the dairy aisle unless you know 100% that the milk used in your dairy product is either jersey or guernsey (or goat and sheep). To learn more about the difference between A1 and A2 dairy see below. Research suggests that a common form of cow’s milk casein protein called A1 could potentially cause stomach pain and gut distress unrelated to lactose intolerance. Many thousand years ago, a single gene mutation in Holstein cows changed the type of beta casein protein. As Holstein cows were crossed with other cow breeds, the mutation spread. Therefore, A1 is a type of casein protein found in largest concentration in the milk from Holstein cows (most predominant species in USA) and Friesian cows (European version). Dairy herds in Asia, Africa, and Southern Europe produce mostly A2. When A1 dairy is digested, it produces a peptide called beta-casomorphin, or BCM-7. Studies have found that BCM-7 has pro-inflammatory actions that can cause stomach pain and digestive distress. For some individuals, this protein can stimulate an immune system response. A recent double blind randomized cross over trial found that A1 casein was associated with increased gastrointestinal inflammation, reducing intestinal transit time (more prone to diarrhea), and impaired brain function, specifically cognitive speed and accuracy. Another recent study found that A1 dairy reduced lactase activity and increased GI symptoms. A2 casein on the other hand does not elicit the same inflammation and immune response because it does not create the BCM-7 peptide during digestion. It has been found to stimulate glutathione (a powerful antioxidant) production whereas A1 dairy does not. Guernsey cows generally have the highest A2:A1 casein at 90%. Whereas 50+% of Jersey cows carry the A2 casein gene. Goat, sheep, buffalo, yak, etc. all produce A2. Fortunately, A1 casein is not an issue for all individuals. However, if you struggle with digestive issues or any of the symptoms below (or just are not feeling your best despite a healthy, balanced diet) then you may consider eliminating A1 dairy. Common symptoms of intolerance include: hay fever, sinus infections, eczema, asthma, and recurring tonsillitis or ear infections. Remove all dairy for 4 weeks and see if symptoms improve. Then add in A2 dairy to see if symptoms return. If no symptoms return, then A1 dairy should be replaced with A2 dairy as desired. If symptoms do return, then stick to a complete dairy free diet using fortified nut milks, soy milks, or coconut milk products. Fortunately, some products from A1 cows such as butter, heavy cream, and isolated whey protein do not contain significant amounts of A1 and can often be well tolerated. Now you know why I encourage more A2 dairy products! Personally, I aim to have all the dairy in my fridge be A2, which allows me a little bit of wiggle room for when I go out or am invited over to dinner somewhere else. With that said, recently I have been inspired to make my own butter and my own ricotta cheese from GRASS-FED, RAW, LOCAL, Jersey Milk. The quality couldn't get any better than that! Unfortunately, a gallon of raw grass-fed milk these days is not cheap. At the Bellingham Community Food Co-op it costs about $10 per gallon. However, one gallon makes enough raw butter and ricotta to last me two-three weeks. I think that's worth it! HOW TO MAKE RAW BUTTER All you need to make butter is the milk, a food processor (or a good old fashioned butter churner), and a large open container. It doesn't take much active time and you reap the rewards of a golden butter for weeks. INGREDIENTS 1 gallon of raw jersey or guernsey milk DIRECTIONS Pour the raw milk into a large container, I use a gallon food storage container, cover with lid and let the cream settle on top overnight in the refrigerator. The next morning, carefully transfer the container from the fridge to your counter. You will see the line separating the cream from the milk. With a ladle or large spoon carefully scoop 1 1/2 cups of the cream from the top and transfer into your food processor. Let the cream sit in the food processor for about one hour to warm up a bit. This helps reduce the amount of time needed to whip the cream into butter. Finally, turn on your food processor on high and process for about 7-10 minutes or until the butter separates completely from the buttermilk. Meanwhile, prepare a large bowl with cold water and ice cubes. This will be your ice bath to wash the butter. Once the butter separates from the buttermilk, transfer the butter to the cold ice bath. Save the buttermilk for baking recipes, smoothies, or discard. "Knead" the butter, squeezing out excess buttermilk. This process is called, "washing". It reduces the amount of water that is in your butter, increasing shelf life. Once you are done, you can season your butter with salt, fresh herbs, or leave as is, sweet and creamy (my personal preference), and transfer to a butter container. HOW TO MAKE RICOTTA I have a deep love for ricotta, especially in the summer months served with sliced juicy tomatoes, crisp middle eastern cucumbers, crunchy Maldon's salt, and fresh ground pepper. If I have some fresh herbs, then I am extra happy. Usually while the cream warms up to room temp I make ricotta. The leftover milk makes about 3-4 cups, enough for me to eat from for a week if not longer. All you need is a large pot, a thermometer, butter muslin, and a couple of cheap specialty ingredients. You can find all the necessary components here or here. INGREDIENTS Remaining gallon of raw jersey milk 1 tsp cheese salt (can also just use plain sea salt) 1 tsp citric acid 1/2 cup water DIRECTIONS Pour your milk into a large pot and heat over medium. Meanwhile dissolve the citric acid and salt in the half cup of water. Add to the milk and stir. Continue to stir often to ensure the milk doesn't burn on the bottom. Heat until the milk reaches 185 degrees and the curds separate from the milk. DO NOT LET THE MILK BOIL. Meanwhile, cut an appropriate amount of butter muslin and rinse with water. Line a large colander with the muslin. Once the curds have separated, carefully pour the mixture through a fine mesh sieve and then transfer to the lined colander. Hang the cheese up on your faucet for 30 minutes. At this point you can add fresh herbs, diced jalapeños, or whatever other seasoning you would like. Transfer to glass food containers and enjoy! Have you tried making your own butter or cheese before? Let me know if you give this a whirl!
Eat Happy, Selva Hello my friends! Say hello to Summer weather! After such a grueling long winter, with months of clouds and rain, we now have the blue skies we have been longing for. To celebrate this wonderful change in seasons I have two super tasty recipes to share with you today. One was inspired by my favorite restaurant in town, the Temple Bar. I have never really eaten hummus as a meal. But after having such a wonderful experience, I am now a hummus advocate, especially in the summer. No longer is hummus just a spread or a dip for an easy snack, but it can easily become a hearty and satisfying meal...just make the portion size larger! Plus once you try the recipes below...you will never want to go back to store bought hummus...honestly. These recipes are creamy, super tasty, and budget friendly. A win-win situation. Secrets on How To Make The Perfect Hummus First of all the big difference is I start with dry chickpeas. If you want a creamy, smooth, and delicate hummus, you have to start from scratch. Trust me, the little extra forethought is worth it! Otherwise you will get chunky, thick, and gritty hummus. Secondly, you must choose Pedrosillano Cafe Garbanzo Beans. These smaller versions of your traditional chickpea, are the choice for hummus makers because they are creamier in consistency and have a nuttier flavor. Luckily you do not have to look far. If you live in Bellingham, you can find these in the BULK section of the Bellingham Food Co-op. For the rest of you, if you can't find them at your local health food store, I encourage you to purchase them online. Thirdly, especially for the traditional hummus, try serving it warm. Yes, warm! Of course you can still eat it cold, but warming up the hummus increases the aroma and tastes much more satisfying and satiating than cold hummus. At least...in my opinion. Versatility of Hummus Many people enjoy hummus with vegetables and crackers like shown above. However, you can serve hummus as a base, topped with grilled or baked fish. You can even top it with some lamb or grass-fed beef. Also, you can layer hummus like a "bean dip". Simply put a layer of hummus in a dish, top with finely diced cucumber, bell peppers, or tomatoes, and fresh herbs, drizzle with olive oil and sprinkle with salt. This is great for easy dipping! Of course you can also use it as a spread on sandwiches and wraps. However, I just love the simplicity of serving it alone with fresh seasonal veggies (raw, steamed, or roasted), especially in the summer. Now get soaking! Whether you make the beet or traditional version, you will love it! Traditional Middle Eastern Hummus Hummus made from scratch is easy, cheap, and the quality is far better than what you can find at the grocery store. I personally love to make a batch of traditional hummus, scoop out half from the processor, and then add additional spices or veggies for some extra FLAVOR and FUN. Then I have two flavors in one single batch. Alternatively, you can make a whole batch of beet hummus if you want (recipe below). Also, hummus freezes wonderfully! If this batch is too much hummus, put half in the freezer for another warm Summer day. Makes about 3 cups (serves 4-6) INGREDIENTS 1 cup dried Pedrosillano café garbanzo beans (smaller chickpeas) 1 1/2 teaspoons baking soda, divided 1/2 cup tahini paste (organic toasted) Juice of one large lemon (~3-4 tablespoons) 3 garlic cloves, coarsely chopped 1 teaspoon Real sea salt Extra virgin olive oil Maldon's Salt (optional, but almost necessary in my opinion) Other Add In's If Desired Fresh Herbs (oregano, thyme, rosemary, etc) Spices (chipotle, cumin, curry, etc) Steamed or roasted beets or carrots Additional Toppings Smoked paprika (optional) Roughly chopped parsley (optional) DIRECTIONS Place the chickpeas into a bowl and cover with double their volume of cold water. Add 1 teaspoon baking soda to the chickpeas. Soak the chickpeas overnight, at least 12 hours. The next day, drain and rinse. Place the soaked chickpeas and remaining ½ teaspoon baking soda in a medium saucepan and cover with double their volume of cold water. Bring to a boil, then simmer on low for 30-45 minutes, or until soft and easy to mush. Spoon off foam during cooking. Add more water during cooking if necessary to keep them immersed. Strain the chickpeas and retain a little of the liquid. Alternatively, you can cook the chickpeas in the InstantPot on high pressure for 8 minutes. Then let the pressure naturally release for ~10 minutes, then release the vent manually. Transfer the warm chickpeas to a food processor, add the tahini, 1/4 cup lemon juice, garlic, and sea salt. Process for 1-2 minutes, or until totally smooth. Add some of the cooking liquid if additional liquid is needed and process again. You want the mixture to be very soft and smooth. Taste and add more salt if you like. Keep warm. At this point if you want to make a half/half batch, transfer half of the traditional hummus into a glass container. Then add 1-2 steamed medium beets for a beet hummus, some roasted carrots for carrot hummus, or 1-2 tablespoons chopped fresh herbs (like oregano, thyme, rosemary, etc) to the processor and blend until smooth. Sometimes I like to add some chipotle powder or smoked paprika to my beet hummus or some cumin to my carrot hummus. There are so many wonderful ways to adapt the traditional hummus recipe! To serve, place some of the warm hummus on a plate, and drizzle with olive oil and add a pinch Maldon's Sea Salt. Sprinkle with paprika and fresh parsley if desired. If the hummus has cooled down already, then reheat for 30-60 seconds in the microwave, stir, and add toppings. Adapted by Selva Wohlgemuth, from Plenty by Yotam Ottolenghi Pretty in Pink Beet Hummus Makes about 4 cups (serves 4-6) INGREDIENTS 1 cup dried Pedrosillano café garbanzo beans 1 ½ teaspoons baking soda, divided 2 medium steamed red beets, peeled and quartered ½ cup tahini paste (organic toasted) Juice of one lemon (about 3-4 tablespoons) 3 garlic cloves, coarsely chopped 1 teaspoon Real sea salt ¼ teaspoon chipotle powder (optional) Extra virgin olive oil Maldon's Sea Salt DIRECTIONS Place the chickpeas into a bowl and cover with double their volume of cold water. Add 1 teaspoon baking soda to the chickpeas. Soak the chickpeas overnight, at least 12 hours. The next day, drain and rinse. Place the soaked chickpeas and remaining ½ teaspoon baking soda in a medium saucepan and cover with double their volume of cold water. Bring to a boil, then simmer on low (very gently) for 30-45 minutes, or until soft and easy to mush. Spoon off foam during cooking. Add more water during cooking if necessary to keep them immersed. Strain chickpeas when done. Transfer the warm chickpeas to a food processor and add the beets, tahini, lemon juice, garlic, sea salt and optional chipotle powder. Process for 1-2 minutes, or until totally smooth. You want the mixture to be very soft and smooth. Taste and add more salt if you like. Keep warm. To serve, place some of the warm hummus on a plate, and drizzle with olive oil. Sprinkle with Maldon's sea salt. Note: For how to instructions on steaming beets check out this recipe for steamed beet salad. Are you a hummus fan too? What is your favorite version hummus? Share below!
Eat Happy, Selva |
RecipesI hope you enjoy my creative, flavorful, and nutrient dense approach to whole foods cooking. All recipes are gluten free. Archives
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