Category Archives: Other Dinner

Goat Soup (and bone broth)

This might be my all time favorite soup. It’s a Greek traditional recipe, exactly as my mother makes it in Epirus, Greece (mainland). The great thing about it is that the recipe doubles as bone broth-making. I used to do lamb or bison bone broth mostly (they were more likely to be pastured than beef), but I really prefer the goat broth the best. The lamb is too fat, and bison/beef taste is a bit too heavy for my taste. Goat though, is just perfect. Regarding chicken broth, I’d only use pastured, and true pastured chickens are almost impossible to find in the US (even in farmer’s markets, it’s a scam, they just never look like older, real pastured chickens).

Ingredients
* 1 lb (or half a kilo) of goat meat with bones (found in Mexican or Middle Eastern shops in the USA)
* 1 large golden potato, peeled & chopped in cubes
* 1 carrot, peeled & sliced
* 1/2 cup roughly chopped celery leaves (not stalks)
* 1 small shallot, finely chopped
* juice of 1 lemon
* salt & pepper

Method
1. Fill up a pressure cooker with spring or filtered, fluoride-free water, and the goat meat. Never use tap water for your bone broth or soups. Set the cooker to 45 minutes. If not using a pressure cooker, cook in low-to-medium heat for 2 hours and replenish with more water if it has evaporated.

2. When you open the pressure cooker (make sure first the steam has all gone away), run the bone broth through a sieve or thin colander onto a clean large bowl or pot. When the bone broth has gotten colder, you can then fill up plastic containers or even large ice cubes (I use these) and place them in your freezer for future broth usage in soups. Keep aside 2 cups of broth though for our soup.

3. In a pot, add these 2 cups of broth you reserved, 1 additional cup of filtered water, the potato, carrot, celery leaves, shallot, salt, and pepper. Let them boil in medium heat for a while, until the potatoes are done.

4. Add the goat meat, cook for another 1-2 minutes, turn off the heat, and add the lemon juice, and additional black pepper. Enjoy!

Vegetable Pulao

A very flavorful one-pot dish with lots of veggies, making it extra healthy!

Pulao

Ingredients
* half a cup of rice, or 1.5 cups of cauliflower rice
* chopped and other veggies (e.g. carrots, peas, artichokes, chayote, zucchini, mushrooms, asparagus, green beans etc)
* half of a large onion, chopped
* a handful of cilantro, chopped
* 1 Tbspoon of olive or avocado oil
* 2 cups of water, or vegetable, or bone broth (optional)

Spice Mix 1:
* 1 tspoon garlic powder, or 2 cloves
* 1 tspoon of grated ginger (or powder)
* 1/2 tspoon of cardamon powder
* 2 buds of clove
* 1/2 tspoon of cinnamon
* 1 tspoon of cumin powder
* 2 star anise
* 1 bay leaf, or 4 curry leaves

Spice Mix 2:
* 2.5 tspoon coriander powder
* 2 tspoon garam masala
* 1 tspoon turmeric
* 1 tspoon cumin powder
* 1 tspoon salt

Method
1. Wash rice, drain, and leave rice in water while preparing the rest. Skip this step if you’re using cauliflower rice.

2. In a deep frying pan, or cooking pot, add the oil and the Spice Mix 1, stir often under medium heat. When the smell becomes strong, add the onion and continue to stir.

3. When the onion is translucent, add all the veggies and stir well. When most of the liquid found in the veggies has evaporated, and veggies start get browned, add the Spice Mix 2 and stir well.

4. Drain the water from the rice, and add the rice into the pot. Add 2 cups of water (or broth), and close the lid. Check often to see if it needs more water before the rice is done. If you’re using the cauliflower rice instead, add just enough water to cook the veggies (it usually needs less water than rice).

5. When all the liquid is evaporated, and the rice is done, turn off the heat, sprinkle with cilantro, and serve. Freezes well too.

Butternut Squash with Chicken of the Woods mushrooms

Oh, wow!

Chicken of the woods wild mushrooms seem to be the most amazing mushrooms I ever had. I got them at eBay for $20 (80 gr, dried). They truly taste like meat! In my opinion, that’s the healthiest “meat” alternative for veg*ns, and not all these terrible soy-based processed cr@p, or even worse, that seitan nightmare.

I re-hydrated about 6 of them and cooked them with butternut squash tonight. The whole dish was absolutely amazing with the fresh herbs from my garden. Highly recommended.

Ingredients
* 1 small butternut squash, peeled, cubed
* A small handful of rehydrated chicken of woods, porcini, or chanterelles
* Oregano, savory, sage, mint, rosemary to taste, preferably fresh
* Salt & pepper to taste
* 1/3 cup olive oil
* Juice of 1/2 a lemon (optional)

Directions
1. Place and mix all ingredients into a small baking pan, with 1/2 cup of water. Cook on 400 F (205 C) for 30 minutes. Enjoy!

Vegetable Soup

Since we moved in this new home last year, which has a larger backyard, I planted a small garden. I planted mint, kale, chard, savory, cilantro, parsley, arugula, radishes, and a few more things. Here are some pictures of my kale, chard, and savory.

garden-1

garden-2

garden-3

Here’s a basic recipe on how to make some soup, with whatever vegetables you have around. This was my mainly-asparagus soup yesterday. When you buy asparagus, you can cut them in half, steam the upper, softer part and eat them with some butter, while you can use the bottom, harder parts in the soup.

soup-1

Ingredients
* Greens (e.g. kale, chard, spinach, sorrel etc)
* tubers (e.g. 1 potato or yam)
* roots (e.g. carrots, kohlrabi, parsnip, turnip, rutabaga, etc)
* veggies (e.g. cabbage, pepper, asparagus, leeks, zucchini, tomato etc)
* 1 onion
* 3 cloves of garlic
* 2 cups of bone broth (pastured animal for the Phase 1 of the diet, or salmon head thereafter)
* salt & pepper
* Juice of 1 lemon

soup-2

Directions
1. Wash/peel, and cut roughly the veggies. Add them all in a big pot, along the broth, under low heat.

2. When liquids have reduced to half, about 40 minutes later, turn off and remove from heat.

3. Use an immersion mixer, and turn them into a smooth soup. Add salt, pepper, the lemon, and optionally, paprika or ginger.

4. Serve hot, and let the rest in the pot to get cold, before you refrigerate or freeze it.

Variation: On step 4, open a white bean can, wash and strain them, and add them to the hot soup.

Fritters

Fried vegetables is a nice snack or dinner, but it still needs to eaten only on occasion. We had this today on our picnic. The great thing about this recipe is its versatility: you can add any kind of root or tuber, along with some veggies.

fritters

Ingredients (makes 8 fritters)
* 1 egg
* 2 zucchini, shredded
* 1 carrot, shredded
* choice of other shredded roots/tubers: potato, yams, turnip, parsnip, rutabaga, kohlrabi
* choice of “riced” veggies: broccoli, cauliflower, peas, onion (optional)
* 2 tablespoons of almond flour (optional)
* salt & pepper
* 1 teaspoon of paprika (optional)
* 2-3 tablespoons of shredded cheddar (optional)
* 1/3 cup of avocado oil

Directions
1. Add some salt on the shredded zucchini, and set aside for 10 minutes. Afterwards, using your hands, squeeze as much water from it as possible. The less water you have there, the better the fritters will hold together.

2. Add all ingredients together in a big bowl (except the oil), and blend together well. Start forming burger-size patties.

3. Fry with some oil under medium heat for a few minutes, until well browned underneath, and then carefully turn them and fry for a few more minutes. Remove to a kitchen towel (to absorb the oil) for a few minutes, and eat hot or cold.

Jackfruit Pulled “Pork”

Here’s another way to lie to yourself that you’re eating meat, hehe… Although to be honest, it’s a recipe that holds on is own. Some people have reported that it tastes like chicken, but I think that it tastes more like artichoke, rather than meat.

jackfruit

Ingredients (for 2)
* 1 can of jackfruit in water (not brine or syrup)
* 1 teaspoon paprika
* 1/2 teaspoon chili powder
* 1 teaspoon of garlic powder
* 1 teaspoon of onion powder
* other spices of your choice
* 1 Tbspoon avocado or olive oil
* 1 cup of vegetable broth
* 1/2 cup of gluten-free, low sugar, bbq sauce (or make your own)

Directions
1. Drain the jackfruit can and rinse in a colander. Cut out and discard the woody triangle end of each piece.

2. Using your fingers, or two forks, “pull” the “pork” apart. Add the spices, and coat well using your hands.

3. Place in a frying pan, with a little of oil, and cook until all juices have evaporated, about 5 minutes.

4. Add the vegetable broth and the bbq sauce, cover the pan, and cook until all juices have evaporated and the mixture resembles that of a pulled pork, about 30 minutes.

5. Serve hot, in romaine lettuce leaves, or in oopsie buns, along a coleslaw.

Bean Burgers

I’ve been salivating over the idea of bean burgers for a few months now. Finally, tonight I bit the bullet and I made some. And they were amazing. Even my French husband, who is a (gluten-free otherwise) meat eater, loved them.

beans

Ingredients (makes 7-8 burgers)
* 1 can of black beans
* 1 can of garbanzo beans
* 1/3 cup of almond meal
* 1/2 of a large onion, chopped
* 3 tbspoons of avjar pepper spread (get it at Trader Joe’s or Amazon)
* 1 tbspoon of garlic powder
* 1/2 tbspoon of Sriracha or other hot sauce (to taste)
* 1 tspoon of ginger
* a handful of cilantro, chopped
* avocado or olive oil for frying

Method
1. Drain the beans, run under cold water, and drain again.

2. In a large frying pan, add some oil, and fry the onion until almost transparent, about 4 minutes.

3. Add the cilantro, and avjar spread and continue stir-frying for another minute or so.

4. Add the beans, and stir-fry until most of the liquid has gone, about 3-4 minutes.

5. Place all fried ingredients in a large bowl, and let cool for a few minutes.

6. Add the ginger, hot sauce, garlic powder, and almond meal, and using a potato masher, start mashing the mixture.

7. Using a measuring cup, measure about 1/2 cup of the mixture, and then form burgers using your hands.

8. Add some more oil in the frying pan. Fry under medium heat for 4-5 minutes, until golden brown underneath, and then carefully turn the burgers and fry some more.

9. Remove from fire, and place on a kitchen towel. You can choose to freeze some of the burgers after they got a bit cold.

10. Assemble your burgers: lettuce wrappers or oopsie buns, cheese, mustard, ketchup and your hot bean burger. Enjoy!

Cauliflower Crust Pizza

This is the best version of the well-known in the low-carb circles, cauliflower pizza. The original versions were using cauliflower as-is, and mozzarella cheese, which resulted in an extremely “mushy” pizza. This version retains much less water by cooking the water out of the cauliflower first, and using a hard cheese type.

This version also holds together better than the mozzarella version, so that the crust is freezable for future usage. This is why the recipe below is for 4 crusts, and not 1. You prepare these once, maybe a weekend afternoon, and then you can have pizza available almost immediately in the future! I could even argue that if it’s just you in your household, you can cut the baked crust in two, and freeze it / re-bake it as halves, because this pizza is super-filling (due to being high-fat)! My husband barely managed to go through half of the pizza, and I managed only 2/3s of the other half.

pizza2

Ingredients (makes four 10″ pizza crusts)
* A large cauliflower head (largest you can find)
* 445 gr (1 lb) of thinly grated Parmesan or Romano cheese
* 4 large pastured eggs
* 3 tbspoons almond meal or 2 tbspoons of psyllium husk (optional)
* toppings of your choice (e.g. pizza sauce, then pizza cheese like mozzarella/provolone, then mushrooms, anchovies, bell peppers, onions, olives, squeezed pineapple, artichokes, greens etc)

Method
1. Cut the cauliflower into 4. Put 1/4 of it in the food processor and run it using the S blade. Run it until the cauliflower resembles small grains (smaller than you would cut it for cauliflower rice).

2. Place the cauliflower into a large pan, without any oil, and under medium heat, cook out the water. It can take 10-15 minutes to do so, stir often.

3. Transfer to a big bowl, and let cool.

4. Continue steps 1-3 with the rest of the cauliflower parts.

pizza1

5. Add 1/4th (about 110 gr) of the cheese in one of the bowls, 1 egg, and the optional 1 tbspoon of almond meal. Mix well together using your hands, and you will see now that the mixture holds together.

6. Put some parchment paper on to a pizza baking pan (I bought two of them), transfer the dough on it, and shape it using your hands. Make sure the edges are not too thin, or they will burn out too fast.

7. In a preheated 400 F (205 C) oven, place the pizza crust, and let it bake for at least 15 minutes. Using a spoon, lift it slightly, to see if it has baked underneath or not.

8. When it has baked well underneath, remove from the oven, turn upside down, throw away the parchment paper, and here is where you make a choice:
– A. You add the toppings (sauce, cheese, veggies) and bake again for another 8-10 minutes. Eat hot!
– B. Put back as-is in the oven (without toppings), and bake until the bottom is golden brown too. Remove from the oven, let cool well, and then freeze it in a large plastic bag in the freezer (make sure it’s placed completely flat). When you want to bake them in the future, preheat oven to 425 F, let the dough to slightly unfreeze, place your toppings, and bake for at least 10 minutes.

9. Do steps 5-8 with the rest of the cauliflower. Enjoy your future pizzas!

pizza3

Note: While this is a healthier pizza overall, it still contains obscene amounts of cheese. Especially Parmesan, with its high natural MSG, could create problems to some people.

Colcannon

One of my favorite Irish recipes.

cauliflower-colcannon1
Image courtesy of OurLifeInFood

Ingredients
* 1 head cauliflower (or 2 yellow yams, or 2 rutabagas, or 3 parsnips)
* Splash milk or kefir
* 1 leek, chopped
* 1 cup of thinly sliced cabbage
* Chives
* 1/4th stick butter or ghee
* salt & pepper

Method
1. Cut the cauliflower in florets. Boil it for 10-15 minutes until soft. Strain it, place in a large bowl, add the splash of milk/kefir, and use an immersion mixer to puree until smooth. Season with salt & pepper.

2. Add the leek and cabbage to the pan with butter. Cook for a few minutes until all of the vegetables are softened.

3. Mix in the pan the puree with the veggies. Cook enough to heat through, sprinkle with chives, and serve.

Variation: Make it even more interesting by also frying some thinly sliced mushrooms in step 2, and adding a bit of lemon at step 3.

Spanakorizo

Here’s a quick meal that it’s really easy and fast to cook, it has enough quantity to stop your hunger cold. From the original Spanakoryzo (spinach and rice) Greek recipe.

If you’re in the phase of the diet that you can’t have rice yet, or if you just don’t do rice at all, substitute it with cauliflower rice.

spanakorizo

Ingredients (for 1)
* 25 gr rice
* 80 gr spinach
* 1/4 of a lemon
* salt to taste
* 1 tbspoon olive oil

Method
1. Medium-heat 1 cup of water in a pan and add the rice in it.

2. Wash the spinach and add it in the pan too.

3. Cook until most of the juice has evaporated and the rice has cooked through.

4. Remove from the heat, and squeeze the lemon on top. Serve hot or cold with some olive oil as a salad.

Ratatouille

This is a traditional southern France vegetarian dish that I first had at JBQ’s grandmother place. Awesome veggie power!

ratatouille

Ingredients (for 1)
* 1/3 of an eggplant
* 1/2 of a small zucchini
* 1/4 of a green bell pepper
* 1/4 of a yellow bell pepper
* 1/2 cup of vegetable broth
* herbes de Provence
* 1 big tomato
* 2 shallots, chopped
* 1 garlic clove, chopped
* black pepper & salt to taste
* 1 Tbspoon olive oil

Method
1. Cut in small cubes the eggplant, zucchini, ball peppers and tomato and set aside.

2. Under medium heat add the oil, and saute the onions and garlic. Preheat oven at 350 F (180 C).

3. Add the cube’d vegetables in the pan and stir. Sprinkle a bit of black pepper, salt and herbes de Provence.

4. Continue stir-frying in the pan for 3 more minutes and then add the vegetable broth juice.

5. Take a small, shallow baking dish and pour the ingredients into it. Bake for 30 minutes until most broth has evaporated. Serve hot or cold.

Miso Soup

While soy is to be avoided on this diet, when it’s fermented and its protein/lectins are broken down by the beneficial bacteria doing the fermentation, it becomes an acceptable ingredient. Tamari (wheat-free) soy sauce for example is used by many Paleo dieters, while natto (fermented soy beans), and soy-based gluten-free unpasteurized miso paste are all considered very good for our health. Tofu on the other hand is very processed, and it still carries loads of agglutinin (SBA), so it’s not an acceptable food in the Paleo-sphere.

Unfortunately, you won’t be able to find these ingredients in all countries, especially the unpasteurized miso paste. Most miso pastes are pasteurized, so their cultures are dead, making miso itself useless. In my local Japanese food store I only found one product that was unpasteurized, and many more than weren’t. Also, make sure that your miso does not contain grains/barley.

This miso soup is very easy to make, and very healthy because it includes various bone minerals, the miso live culture, and iodine & other rare minerals found only on sea-vegetables. My husband usually dislikes miso soup in sushi restaurants, but he loved this one (he asked for a refill, rare for him).

miso

Ingredients (for 2, 5 gr of carbs each)
* 2 heaping tspoons of unpasteurized barley-free & gluten-free miso paste
* 2.5 cups of water
* 2 tbspoons of dried sea vegetables (I used this 6-variety pack)
* 4-6 oyster or wood-ear mushrooms
* Green part of 1 green onion, chopped

Method
1. Place the dried sea vegetables in warm water, and let them stand for 10 minutes. Then rinse them well.

2. In a saucepan add the water, under medium heat. Using a tea cup, submerge it to the warm liquid and remove about 1/3 cup of it. Set aside the cup.

3. Add the sea vegetables and mushrooms in the saucepan and bring into a boil for about 5 minutes. Remove from fire.

4. Add the miso paste into the warm-ish water in the tea cup and try to liquify the paste using a teaspoon. It’s important for the water in the cup to not be very hot, or the active culture will die.

5. When the soup in the saucepan has cooled down a bit (warm, not hot), add the chopped green onion, and the now-liquid miso paste. Mix well, serve immediately, possibly with some sashimi!