Low FODMP Chicken Pazole
This soup is so satisfying and so simple. The chicken thighs are more flavorful and tender than chicken breasts and provide a different nutrient profile. Since chicken thighs also have dark meat, they are naturally a bit higher in iron and zinc. Plus, they are cheaper too! Another thing I love about this soup is the toppings! This way you can make everyone happy. If you are not on a Low FODMAP type diet, you can add a clove of garlic to the recipe if you desire, but honestly you don't need to. The Whole Foods Organic Chicken Broth is naturally low FODMAP- but be careful, the low sodium version is not. Serves 4-6
 
INGREDIENTS
3 tablespoons extra virgin olive oil
1 tablespoon butter (or sub with olive oil)
2 teaspoons oregano
1 teaspoon cumin seeds/powder
1 teaspoon sweet paprika
1 teaspoon marjoram
1- 28oz can diced tomatoes
1- 28oz can hominy, drained
4 skinless/boneless chicken thighs, fat trimmed
2-3 cups Whole Foods Organic Chicken Broth
1 tablespoon apple cider vinegar/lemon juice
Salt and pepper
 
Toppings:
Cilantro
Sliced radishes
Shaved cabbage
Green Onions (green parts only for low FODMAP)
Avocado (1/8th avocado is low FODMAP)
Cojita/feta Cheese
Lemon/lime wedges
Sautéed corn tortilla strips* or Crushed corn chips
 
DIRECTIONS
Heat the olive oil and butter over medium heat. Stir in the spices and sauté until fragrant. Pour in the diced tomatoes and drained hominy. Bring to a simmer and add the chicken thighs and cover with 2-3 cups of chicken broth. Return to a simmer and cook 15 minutes or until the chicken thighs are done. 
 
Remove the chicken thighs from the broth and shred in a large bowl with two forks. Return back to the soup, and add more chicken broth if desired, and cook another 5-10 minutes. Adjust salt and pepper to taste, and finish with a splash of apple cider vinegar or lemon juice. 
 
Top each bowl with your choice of toppings and enjoy! 

*To make sautéed corn tortilla strips, simply cut a few corn tortillas into thin strips. Then pan-fry in olive oil in a large skillet over medium-low until crispy. Season with salt if desired. 

Are you going to have pazole tonight??

Eat Happy!

​Selva

As I am writing this I am curled up on my couch drinking green tea, the wind is blowing gusts and the fire is flickering. There is so much cozy going on right now, and I love it! The last couple days I have been making delicious soups and skillet cornbread. There is just something so comforting about cornbread when it is baked in a cast iron skillet. Am I right?

So let me tell you, this is not your typical cornbread! It is a golden delight, perfectly paired with any fall soup or stew. Most cornbread recipes include refined wheat or gluten-free flours and are loaded with sugar or sweeteners. Not the ideal combo when it comes to nourishing a good gut microbiome. My recipe uses old fashioned rolled oats and grated apple instead to keep it nice and moist. This swap not only increases the fiber content but also increases the nutrition density as well. Both oats and apples are rich in soluble fiber, while the corn flours are rich in insoluble fiber. This balance is wonderful for digestive health, increasing stool bulk, speeding up transit time, and feeding good gut bacteria. It also helps increase satiety, keeping you full for longer. Plus, the apple (along with the honey) adds a light but healthy sweetness. Apples are also a rich source of polyphenols, powerful anti-inflammatory phytonutrients that act as prebiotics.  As with all my recipes, it's gluten-free too (and happens to be dairy free as well) making it a wonderful side dish to share with friends and family. To make this recipe I suggest visiting the BULK section of your local co-op to stock up on the different flours and oats. ​

Are you ready to get your fall cozy on? Then whirl up this delicious cornbread in less than 45 minutes.  No bowls required, just a high speed blender and a cast iron skillet. And if you don't have one, then use a 9x13" glass baking pan instead. 

Whole Grain Harvest Cornbread
Serves 8-10.
 
INGREDIENTS
2 eggs
1 cup milk (any kind)
1 medium apple, grated with peel
¼ cup extra virgin olive oil
¼ cup raw local honey
1 tablespoon apple cider vinegar
1 teaspoon sea salt
3/4 cup organic old fashioned rolled oats
3/4 cup Bob's organic medium grind cornmeal
½ cup Bob's organic golden masa harina 
1 tablespoon baking powder
 
DIRECTIONS
Preheat oven to 400 degrees and oil or butter a 12” cast iron skillet. I like to melt a pat of butter in the skillet before pouring in the batter. Place all the ingredients, expect the baking powder into a high speed blender (I use a BlendTec) and blend until smooth. Finally, add the tablespoon of baking powder and pulse a few times until evenly dispersed.
 
Gently pour the mixture evenly into the oiled/buttered cast iron skillet and place into the preheated oven. Bake until golden brown for 25-30 minutes or until inserted toothpick comes out clean. Allow to cool 15 minutes before cutting with a knife. 
 
Serve warm with a pat of butter. You can easily reheat a slice in the microwave for 30 seconds or alternatively pan-fry a slice in butter. 

Note: This recipe is moderately high in fructose due to the honey and apple content. To reduce the fructose content, swap the honey for maple syrup. Then each serving is considered low FODMAP. 

What are your favorite fall foods?

Happy Baking!

​Selva

I love blackberries. Maybe it is because they bring me back to my childhood memories, picking buckets upon buckets along the Skagit River, to make a years supply of blackberry jam. My father always recruited my brother, my mom, and I to help him pick. The more, the better. The following days would be spent making jam, wafting the aroma of blackberries and lemon throughout the house. We always made so much that the surplus became holiday gifts for friends. It was a time when all four of us were together, happy and healthy.  

Now in my mid thirties I am reliving this memory. Earlier this week Toren and I went to pick our own bucket full at the abundant neighborhood blackberry bushes down the street. Within a quarter hour, I had picked plenty for a little batch of jam, and extra for snacking. The hot rays of the sun had transformed the little firm green berries into plump, sweet, and juicy bits of dark purple goodness. They were delicious. 

Inspired by a glass of good red wine, I got into production mode. How could I make a delicious, unique and healthy jam with these perfectly ripened blackberries? Well, instead of sugar I decided to use dates. They not only sweeten, but also carry along fiber which helps thicken the jam, vitamins and minerals. A generous swig of red wine, and a squeeze of lemon juice also brighten the flavor. 

Making homemade jam is great way to preserve these delicious berries and have access to them year round. Blackberries are EVERYWHERE FOR FREE right now, so don't spend your money on bland store bought alternatives.  Just make sure to pick berries aways from high traffic zones, and to rinse them thoroughly prior to use. You can even freeze them for later. Plus, you have full control of what you use to sweeten the jam. Besides using it on buttered toast, you can stir some into plain yogurt, into oatmeal, or even add a dollop to vanilla ice cream. I hope you like this lightly sweet jam that tastes of high summer.

Blackberry and Red Wine Jam
Makes Four 8oz mason jars 

INGREDIENTS
6 cups rinsed blackberries
12 medjool dates, pitted and soaked with hot water for 10 minutes
1/2 cup red wine (I used cabernet sauvignon) 
juice of 1/2 lemon

DIRECTIONS
Put blackberries and red wine into a large saucepan and heat until boiling. Reduce heat to a steady simmer. With a large spoon or fork crush the blackberries against the side of the pot. Stir often and allow the berries to break down completely and the liquid to reduce. This takes about 20 minutes. 

Meanwhile, place dates into a food processor, and discard the soaking water. Process until a smooth paste is formed. Add the date paste and lemon juice to the blackberry and wine mixture and stir well. Allow to simmer for about 5 minutes while stirring often. Do not let it burn on the bottom! 

Meanwhile bring a large pot with mason jars and a little water to a boil. Place a lid on top to keep steam in. This will sterilize your jars. Pour the hot jam liquid into sterilized jars and top with clean lids. Place on counter top until the lids "pop" inward. They can now be stored safely for later use.

Alternatively, you can transfer the jam into jars random clean jars, allow to cool, top with lid, and then freeze. Either way is fine.