“I give you this to take with you:
Nothing remains as it was. If you know this, you can
begin again, with pure joy in the uprooting.”
― Judith Minty, Letters to My Daughters
And so, dear readers, we have moved again. From Tennessee where so many life events (some good, and some bad,) have come and gone, the winds of change have filled our sails once again and we have embarked on a new journey. This time lady fortune has lured us further Westward to the foothills of the San Gabriel Mountains, just east of The City of Angels. Had you asked me in June, I would never have guessed that we would end up living in Greater Los Angeles. But here we are, with a new home, and new jobs, getting back into the swing of things. Its a new swing but it has a nice groove; and with my penchant for produce, I could certainly do much worse than to end up in LA.
Though we were sad to leave behind our phenomenal CSA program in Tennessee, we are so fortunate to have moved to an area where high-quality farmers markets are abundant. We have tried three of the area’s local markets so far and have been overwhelmingly impressed by the variety of local ingredients and handmade goods. The knowledge and passion of the vendors and artisans gives the market its buzz and verve. Fruit vendors proudly pass out samples of their home grown produce and will gladly spend time with conscious consumers to explain their growing practices. Artisans offer up color on the inspiration for their wares which vary from market to market but include an immense variety of goods from beautiful handmade soaps, to aged balsamic vinegar, to home dried fruits, freshly popped kettle corn, local honey, and a multitude of baked goods. These are the markets I have been longing for – and with the scent of sweet summer fruit in the air and passion emanating from each booth, inspiration abounds.
Now in its 13th year, The South Pasadena Farmers Market has a strong reputation as one of the best in Greater Los Angeles. Situated smack dab in the middle of what is arguably one of the most picture-perfect towns in the local area, the farmers market buzzes with activity every Thursday evening. The sense of community is immensely strong at this evening market. Parents bring their children to participate in sing-a-longs led by a local musician. Food stalls serve up dinner to hungry shoppers who set themselves down at communal picnic tables to enjoy their feast “en plein air.” Produce purveyors banter with their regulars while welcoming newcomers into the fold proffering up wedges of nectarines and samples of fresh pea pods for old and new shoppers alike, whetting their appetite for the weeks peak produce.
It was one such sample of a tangy golden nectarine that seeded the inspiration for this salad. Only a stones throw from Georgia, we were plenty fortunate in Tennessee to be on the receiving end of the region’s well renown peaches. But despite Georgia’s claims of dominance in the production of peaches, I have been overwhelmingly impressed by the variety and quality of stone fruit for sale at the Pasadena Area’s farmers markets. To preserve their delicate flesh from bruising, most peaches, plums, and nectarines are picked, packed, and taken to market just a day or so before they fully ripen. Though I have traditionally found underripe fruits to be unpleasantly tart, or lacking in flavor, some of the semi-firm nectarines offered up for sample struck a cord. Tangy but sweet, firm but not crunchy, the nectarine shows a different color and new versatility when eaten just before it reaches the pinnacle of ripeness. In this salad that sweet yet tart flavor plays well with the zesty chiles, sweet summer corn, and punchy onion; and the fruit brings a citrusy brightness acting as a foil for the earthy rye berries that make up the bulk of this grain-based dish.
The original recipe called for cucumbers but I have adapted it here to include some lovely golden zucchini in its stead. As we typically prepare dishes for Dustin’s packed lunches in advance, I wanted to use a vegetable that would keep well in the salad for a few days and not leach too much water into the dish, hence the swapping in of zucchini for cucumbers. For similar reasons, I would strongly suggest using a golden zucchini over a yellow summer squash. If you cannot find golden zucchini at your local market, feel free to substitute a the traditional green variety that is so insanely abundant during the summer season.
From place to place, vendor to vendor, and varietal to varietal, I find there is so much variance in corn. Some summer corn is so sweet and tender that I will happily eat it “raw,” cut straight from the cob (or perhaps still on it.) If you are lucky enough to happen upon corn that is brilliant in its naked state, simply remove it from the cob and add it to the salad uncooked. At times I find corn to be too starchy to eat without at least some cooking. There are countless ways to cook corn and virtually all will work for this dish. If you happen to be lighting up the grill you can simply wrap the shucked corn in foil and let them steam in the foil for a 10 – 15 minutes, or until the kernels darken ever so slightly in color and become tender allow the corn to cool before severing the kernels from the cob. Another method I like involves removing the kernels from the cob and briefly blanching these in boiling water. Once the water has returned to a boil, leave kernels to bubble away for about two minutes before removing them with a slotted spoon to a prepared ice bath. The ice bath will halt the cooking process and brighten the color of the corn slightly. If using this method, allow the kernels to drain well before adding them to the salad.
Sweet Corn and Sour Nectarine Rye-bouleh (adapted from Kitchen Confidante)
128g (1 C) Cracked Rye
2 Ears of Sweet Corn, Raw, Steamed, or Boiled (See Note on Corn Above)
2 Slightly Firm Nectarines, Pitted and Diced
1/2 C Diced Red Onion
2 Small Golden Zucchini, Diced
1/2 Hatch Chile, Seeds Removed, Finely Sliced
1/2 C Chopped Cilantro
1/4 C Chopped Mint
Juice of 1/2 a Lemon, Strained
1 TBSP Sherry Vinegar
1/2 TSP Agave
1/4 Cup Good Olive Oil
In a medium saucepan (with a lid) bring 3 cups of water to a boil. While the water is coming to a boil, place the cracked rye in a fine mesh strainer. Rinse the rye in several “changes” of water, as you would rice before cooking. Once the water has boiled add a pinch of salt and the grains. Once the pot has returned to a boil, place the lid on the pot and remove it from the heat. Let it stand for at least 5 minutes before removing the lid and tasting one of the grains. The grains should no longer be crunchy but should still have a somewhat firm texture. If they are not soft enough, return the lid to the pot and let stand several more minutes before testing again. Once the grains are to your liking, drain in a fine mesh colander and rinse with cool water to stop the cooking process. Give the colander a few shakes to rid it of some of the excess water and leave the grains to drain while you prepare the remaining ingredients.
Place corn, nectarines, onion, zucchini, and chiles in a large bowl and toss to combine. Add cilantro, mint, lemon juice, sherry, agave, olive oil, a liberal pinch of salt and several cracks of pepper and toss again. Add the well drained rye berries and stir to combine. Taste for seasoning and adjust to your liking with salt, pepper, lemon juice, and olive oil.
In our home, eating nourishing and sustainable foods is just one part of our quest to maintain a healthy and balanced lifestyle. Dustin and I have shifted towards using minimally processed ingredients not only because of their rapport but because these foods help fuel our active lifestyle. We both typically engage in some sort of exercise every day. While our fitness obsessions have varied over time, from climbing, to yoga, to cycling, running, soccer and HIIT training, this vast cornucopia of exercises all have one thing in common. Each sport or hobby we take on requires that we power our bodies with clean burning fuel.
Back in our climbing days Dustin and I munched on countless cliff bars and downed an endless flow of vitamin water. But these bars and sports drinks, while not exactly abysmal, are far from clean and healthy. Vitamin water in particular is packed with processed sugars, artificial dyes, and chemically engineered flavoring. Clif bars were fine, at the time, for providing an immediate source of fuel to push us through laps at the gym, but with most varieties clocking almost 25g of sugar mostly from the primary ingredient, brown rice syrup (which, as an ingredient, boasts virtually no nutritional merit) these aren’t exactly a healthy option for most athletes.
There is a place for consuming quickly digestible sugars and other carbs in endurance heavy events, where you might be working out for multiple hours and might deplete your glycogen stores if you do not refuel. These bars could be used in this way – although, with about 7 grams of fiber in each bar you probably would not want to eat too many of them on a very long run. We’ve been using them as a pre-run fuel (taking advantage of the natural fruit sugars and complex grain carbs) or as a post-workout recovery snack (utilizing the 11 grams of protein from the nuts, seeds and protein powder).
What initially caught my eye in this post’s featured recipe was the lack of added sugar. Typically, granola bars or power bars contain a boatload of honey, maple, or molasses to sweeten and bind. Not so here! Also exciting to me was the fact that you don’t need to bake them. You may have a moment of doubt as you peer into the food processor wondering how on earth these things are ever going to stick together. But persevere – once the juice is added at the end the mix should start to resemble a piecrust dough, crumbly but clumpy at the same time. Like with a piecrust, go easy on the juice, adding a little at a time until you sense that the mixture will just bind when pressed into the pan. As with pastry, finding the right balance may take a batch or two to master.
I adapted the original recipe a bit to include some protein powder. I used an unflavored rice-based protein, which, I suspect, may have aided in the binding process. While I am fairly certain that any type of protein powder could be used here, it may alter the texture a bit. I am picky when it comes to buying dried fruit. I strongly prefer to buy organic as dried fruit are truly just shriveled versions of whole fruit and can carry with them the same residues from conventional growing practices, only in increased concentration. Trader Joe’s typically has an excellent selection of dried fruit and I find that their prices are far lower than large box stores.
I really like the R.W. Knudsen Family line of juices. I used their black cherry juice in this recipe. It is a simple juice made from only one ingredient! I imagine that any of their single fruit juices would work well in its stead. The black cherry is the only one I have found in small, 8oz, servings. If you have never come across quinoa flakes before, they are quite similar to rolled oats. I am fairly certain that oats could be successfully substituted but if you can find the quinoa flakes they are worth a try as they are much higher in protein content than oats and are likely a bit easier/faster to digest.
The amounts of the various dried fruits can be toyed with and adjusted to suit your specific preference. I used what I had on hand and I ended up really liking the balance of fruit in the end-product, but I imagine that there are many other dried fruits, from mangos, to figs, to dates, that would work well. Just as in other aspects of your diet, picking a variety of fruits from various different families (i.e. berries, stone fruit, pomes etc…) will provide, not only a well balanced flavor profile, but a broader nutritional profile as well.
Quinoa Fruit and Nut Bars – Adapted from “He Needs Food”
Recipe – Makes about 12 Bars
84g (1c) Quinoa Flakes
112g (1c) Almonds, Roughly Chopped
15g (¼ c) Desiccated Coconut
120g Dried Apple Rings (About 30 Rings)
130g (1¼ c) Dried Cherries
130g Dried Apricots (About 20 Apricots)
30g (¼ c) Zante or Corinth Currants
40g (¼ c) Dried Blueberries
75g (5T) Vegan Rice Powder (other powder may be substituted, see note above)
120g (½ c) Cherry Juice
70g (½ c) cup Pepitas (divided)
Line a 7 × 11 inch baking pan with parchment paper (no need to grease or spray the pan.) Paper should hang over the sides; you will later use this overhang as “handles” to remove the bars from the pan. Set the pan aside.
Preheat the oven to 350°F. Place quinoa flakes, chopped almonds, and coconut on a large, rimmed baking tray and toast in the oven until just golden and fragrant. You may need to stir the mixture once or twice in order to ensure reasonably even toasting.
Roughly chop all of the dried fruit and then pulse once or twice in batches in the food processor until minced. Make sure you stop well short of turning it into a fruit paste!
Place the cooled quinoa flakes, almonds, and coconut in the processor and pulse briefly until it becomes a coarse meal. Add the protein powder to the bowl of minced fruit pieced and toss them together with your hands to distribute the powder and “unstick” some of the fruit clumps. Add this to the food processor along with half of the pepitas and pulse once or twice to combine with the nut/quinoa meal.
Drizzle over about half of the juice and pulse once or twice, continue adding the juice in TBSP increments, pulsing in-between until the mixture just starts to come together. When the mix is ready it should still contain discernable pieces of fruit and nuts and hold together if pinched between thumb and forefinger.
Dump the mixture into the lined baking pan and distribute evenly across its surface. Tear off a piece of parchment large enough to fit over the pan and place on top of the mixture. Using the bottom of a drinking glass, start at one corner and press down firmly on the mixture to compact the mix and even out the surface. Remove the parchment and sprinkle the remaining pepitas over the top. To adhere these to the surface, replace the parchment and press again, lighter this time (so as not to crush the pepitas.)
Cover the mixture tightly with plastic wrap and place in the refrigerator overnight to allow the bars to solidify. The next morning, lift the sides of the parchment to remove the bars and place on a cutting board. Using a sharp knife and a smooth vertical cutting motion (no sawing!) cut the bars into 12 even pieces. These keep well for a week or two in a tightly sealed Tupperware container in the fridge.
It’s hard to believe, but after scouring Whole Foods and the Internet I was unable to find a single box of graham crackers that could be considered “FODMAP friendly.” Even gluten free varieties were chock full of potential IBS trigger foods like honey, garfava flour, inulin, and agave. I cannot claim a childhood fondness for the crackers, or point to any specific source for my hankering for these old-school American classics. But as with so many of the projects I have taken on in the past, I had caught the whiff of a challenge and was determined to see it through.
For home bakers wanting to try their hand at homemade renditions of supermarket staples, the foreign sounding ingredients listed on the side of the carton may make the product seem impossible to replicate in ones own kitchen. But as with so many grocery store treats, modern graham crackers can find their roots in a simpler historical classic. Graham crackers were the brainchild of 19th century Presbyterian minister Sylvester Graham. Perhaps taking inspiration from centuries old beliefs in the power of certain foods to enliven sexual appetite, Graham felt that a diet chock-full of bland grain based biscuits and breads would relieve America’s youth of their “unhealthy” urges and enable them to be better citizens and more diligent contributors to the Great American Society. While no scientific evidence has ever surfaced that upholds Graham’s theory, his crackers certainly caught on and have become an American classic.
To me, even more interesting than the genesis of Graham’s “crackers” is the special Graham flour from which they are made. Unlike a traditional whole wheat flour, which is made by finely grinding the entire wheat kernel to form a fine flour, Graham Flour is separated into its composite parts and the endosperm is finely ground as though to produce a traditional white flour and the bran and germ are ground separately into a coarser meal. The ground bran and germ is then recombined with the white flour to form a dually textured whole wheat flour. Aside from his eponymous flour, Grahams initial recipe most likely consisted of very few ingredients and was almost assuredly less sweet than Nabisco’s famous modern spinoff. The recipe below was developed with a blend of white and whole wheat spelt flours to create the textural contrast that makes traditional grahams so interesting and irresistible. While the below listed recipe bears closer resemblance to the modern variety then Graham’s bland biscuits, they are not overly sweet, and with a decipherable list of ingredients these biscuits would hopefully be wholesome enough to entice Sylvester, himself.
Part of the beauty of making your own renditions of grocery store classics is that design and shaping of the cookies is entirely up to you. You can cut the crackers into long rectangles like the traditional variety with an indentation across the centerline so that the crackers can be broken in two halves. Alternatively, if you are planning to use the crackers for s’mores, you may want to cut the mass into ready-made 2″ squares. Smitten Kitchen provided much of the inspiration for this recipe. On her site, Deb gives great direction on the shaping of the grahams and makes a break from the “norm” by using a fluted pastry cutter to create a scalloped edge. Fluted cutters can be found on Amazon, I noted that Ateco also makes a fluted edge square cookie cutter, which would be great for making uniform crackers without the need for any careful measuring.
The more evenly you are able to cut the crackers, the better. Not only will evenly sized crackers look impressive, but they will bake at a more even pace. To make the pinpoint design in the crackers, snip the end off of a toothpick and lightly press evenly spaced indents into the dough. The cinnamon sugar topping is definitely optional, the dough itself is already a tad sweet (I think it is slightly less sweet than commercially made grahams) and the crackers make a beautiful foil for rich dark chocolate and toasted marshmallows. If you are planning to eat the crackers as cookies on their own you may want to include the topping in order to push them into the decidedly “sweet” category.
Wheat Free Graham Crackers
180g (1 1/2 C) White Spelt Flour
60g (1/2 C) Whole Spelt Flour
48g (~1/3 C) Buckwheat Flour
48g (~1/3 C) Oat Flour
1 TSP Baking Soda
1/4 TSP Kosher Salt
176g (1 C) Dark Brown Sugar (Lightly Packed)
100g (7 TBSP) Unsalted Butter, Cut Into Small Cubes and Frozen
114g (1/3 C) Maple Syrup
77g (5 TBSP) Whole Milk
27g (2 TBSP) Vanilla Extract
For The Topping
43g (3 TBSP) Granulated Sugar
5g (1 TSP) Ground Cinnamon
To make the dough, place the flours, baking soda, salt, and brown sugar in the bowl of a food processor and pulse lightly to mix.
In a separate bowl whisk together the maple syrup, milk, and vanilla. Set aside.
Open the lid of the food processor, pull the butter out of the freezer and distribute atop the flour mixture. Return the lid to its upright and locked position and pulse until it resembles a fine gravel. Add the maple mixture to the flour and butter and pulse until the dough just comes together. Gather the dough together into a rough ball, being careful not to overwork it. Place the dough on a piece of plastic film and wrap tightly. Chill the dough for at least two hours or, alternatively, overnight. While the dough chills mix together the sugar and cinnamon for the topping and set aside.
Once the dough has sufficiently chilled and you are ready to begin rolling out the grahams, preheat the oven to 350 degrees. Prepare a clean work surface (either a cutting board or flat counter space) and set out a pizza cutter, rolling pin, and ruler (the longer the better.) Dust the workspace with a light coating of flour. I typically keep a shaker filled with flour on hand to dust work surfaces when working with cookie and pie doughs, it also comes in handy for lightly coating fish or chicken fillets for pan frying. I personally like to fill a shaker with gluten free flour to minimize any potential FODMAP interaction but if you are not GF feel free to use whatever (white) flour you have on hand. Remove the dough from the refrigerator and separate out 1/3 of the mixture, re-wrap the remaining 2/3 and return it to the fridge.
Lightly dust the rolling pin and roll the dough mass into an evenly shaped rectangle approximately 1/8″ thick. While rolling the dough, periodically flip or turn the rectangle to ensure it is not sticking to the work surface. When you have obtained an even thickness across the entire mass trim off any uneven edges and determine a suitable size for the crackers. (Please see the note above for more insight on determining the right size and shape for your crackers.) Once the grahams have been cut, remove them to parchment lined cookie sheets leaving about 1″ between the squares.
If you wish to decorate the graham crackers with the traditional pinpoint perforated pattern, using a blunted toothpick or wooden skewer lightly indent the cookies in a regular pattern, being careful not to puncture through the bottom of the dough. Lightly dust the tops of the crackers with the cinnamon and sugar mixture and place in the preheated oven to bake for approximately 15 minutes, or until deeply golden. While the first batch bakes, roll, slice, decorate and top the remaining dough and repeat the baking process. Allow the crackers to cool completely on drying racks before packing away in tins or Tupperware.
In the last month so much has changed. After months of eating so well and yet feeling progressively worse, I was told that I have IBS and am likely having trouble digesting certain carbohydrates. This temporary fix of avoiding the ferment-able carbohydrates that have been wrecking havoc on my digestive system is simple enough on paper, but in actuality it involves avoiding many ingredients that I have long held near and dear. In a matter of weeks, I have gone from embracing essentially the entire world of whole and wonderful foods (in moderation of course) to working every cell of creativity in my brain to make something delicious and nourishing from of a very limited list of ingredients.
For the next two weeks I will be on the full-blown version of the Low Fodmap diet. Following that begins the challenge phase where small and then larger amounts of a specific type of carbohydrates can be added to see if they are the culprit responsible for irritating my poor tummy. For example, if large onslaughts of high fiber cereal, whole wheat pasta, breads, beets, and broccoli don’t make my stomach churn, it is safe to assume I don’t have problems with Fructans. If, however, a slice or 2 of bread lands me in pain, we can surmise that I do, in fact, have difficulty digesting Fructans and I can work to determine my threshold or tolerance for different Fructan containing foods.
To say that this has had an impact on my cooking would be a severe understatement. I realize now just how much I rely on handful of go to ingredients to build flavor in recipes. Without onions, garlic, or dairy, without the ability to combine nuts and fruits in the same meal, without bread, whole wheat and homey options are limited and I have to get pretty darn creative in order to produce wholesome meals for Dustin and I that comply with the “rules” of the low fodmap diet. Gluten-free recipes are a good place to start, especially for anything baking related. Low FODMAPers can also look to many paleo sites for ideas as there is substantial overlap between the ingredients not allowed in the two diets. I will caution that many Paleo baking recipes rely heavily on nut fours which, while technically allowed, can be a concentrated source of Galactans if eaten in large quantities. Also worth noting, paleo recipes typically incorporate agave and honey, both of which should be avoided on a Low FODMAP diet, maple syrup and regular sugar can be substituted, but, again, when combined with nut flours the recipe may in fact turn out an end product that is HIGH in FODMAPs.
This recipe was adapted from one I found in La Tartine Gourmande’s lovely cookbook. If you have not had a chance to peruse the book (or her fantastic blog) I highly recommend doing so. Her blog is full of sweet wistful recipes and beautiful photos and her book is a fantastic resource for anyone looking to reduce or avoid gluten sources in their diet. The original recipe called for apples, tahini, and muscovado sugar all of which I replaced with alternatives in my version. I am certain that the apples would be lovely and if you are not on a low FODMAP diet feel free to substitute these in equal amounts for the grated carrots listed below (the apples would also need to be grated.) As I am currently on the strictest part of the elimination diet I am working diligently to stick to the list of approved foods, I could not find information on Muscovado sugar so I substituted brown sugar for the Light Muscovado, again I am sure the Muscovado would work amazingly well but for the Low FODMAP dieters, light brown sugar is a safer bet.
As for why I use almond butter in my recipe instead of the tahini called for, it was simply what I had on hand. Even low Fodmappers should be safe to use the tahini paste called for provided that it is either home-made or there are no unapproved additives. I recently whipped up a batch of almond butter in our Vitamix blender. If you have a vitamix and have never tried making your own nut butter it is so amazingly simple. Any nuts will work, I used almonds but feel free to experiment with whatever you have on hand, or create your own custom blend from a variety of different nuts. I highly suggest toasting/roasting and then slightly cooling the nuts before processing as it will result in a much richer flavor. Simply place about 2 cups of roasted/toasted nuts in the blender and turn the speed to variable 1. Slowly increase the speed, using the plunger to push the nuts down into the blades as you go, until you reach variable 10. Process until you come out with a smooth and creamy butter. If you like your nut butter on the chunky side pulse the nuts until they are fine but not paste-y and then remove some to stir back into the final product. You can also add some sea salt at the beginning of the process for a slightly saltier nut butter.
I list weights below in grams. If you don’t have a kitchen scale I have provided approximate measurements for the ingredients but I cannot recommend enough buying a scale, it is way more precise and conveniently negates the need to clean gooey sticky substances from the corners of all of your measuring cups after each baking procedure (and who likes more dishes?) I use an OXO scale with a pull out display that is available at Target stores. The pull out display is particularly nice when you are trying to measure ingredients onto a large plate or bowl that would otherwise tower over and completely cover the display.
Another handy feature of this scale is that the g/oz conversion button is on the top. My old kitchen scale had the switch on the bottom so to convert you would have to remove whatever you were weighing, press the button, and hope not to lose the weight you were measuring in the process by accidentally turning off the machine and clearing the display. I think there are two similar OXO models, both of which are carried by Target, one has a ~5lb max weight threshold and the other goes to ~11lb. I suggest pony-ing up a few extra bucks for the larger weight capacity as it makes it easier to put large/heavy items on the scale for measurement. This is particularly useful if you bake bread and have to measure 1 KG of flour, plus water into a large kitchen aid mixing bowl. With the lower capacity scale, it is quite easy to exceed the weight limit and they you have to set about using, and dirtying, separate bowls to weigh out your ingredients.
Allergy Free Carrot and Oat Muffins – Adapted, Slightly from La Tartine Gourmande’s Millet, Oat, and Apple Muffins
Yield – 10 Muffins
175g Coarsely Grated Carrots
2 Large Eggs at Room Temperature
80g (~1/2 C Packed) Light Brown Sugar
60 g (1/2 C) Millet Flour
30g (1/4 C) Quinoa Flour
50g (1/2 C) Thick Rolled Oats (Really, Any Kind are OK, Just Like the Toothsome Bite that Thicker Oats Bring to These)
Pinch of Sea Salt (~ 1/8 TSP)
1 TSP Baking Powder
1/2 TSP Baking Soda
32g (2 TBSP) Almond Butter
50g (3 1/2 TBSP) Unsalted Butter, Melted and Slightly Cooled
1 TSP Pure Vanilla Extract
Preheat the oven to 350°. This recipe barely ekes out 10 standard (from a 12 muffin sheet pan) sized muffins. Gluten free muffins have a habit of sticking to paper muffin liners. I would advocate against using these if possible as you will likely end up losing a large portion of the muffin when you attempt to peel off the paper liner. Many gluten free bakers swear by using silicone muffin liners, I have not used them but imagine they would take care of the problem I just mentioned with the muffin batter adhering to the paper liners. I did not have silicone liners and could not find them anywhere so I sprayed the tins with organic canola oil spray and hoped for the best. For the Low FODMAP-ers out there, do not use baking spray as it has flour and other additives that may produce a reaction. Chose from the above listed options (spray, silicone liners, or paper liners) and prepare 10 out of the 12 muffin molds for filling. Set the tray aside.
Combine the eggs and sugar in the bowl of a large stand mixer (or, if you don’t have a standing mixer, place the eggs and sugar in a large bowl and grab and get an electric hand mixer suited up and at the ready – I would not really recommend doing this by hand with just a whisk, your arm may fall off and I cannot claim liability for lost limbs.) Get your stand mixer all fitted with the paddle attachment. Bring the machine up to medium speed, about a 5 on a kitchen-aid, and whisk until the mixture has significantly lightened in color and has at least doubled in volume. This should take a few minutes, so while it whisks away pull out a medium sized bowl and your handy kitchen scale (see note above) and measure out your dry ingredients. Whisk them together. Add the grated carrots and toss them with the flour, separating clumps of carrot shreds as you go until the carrots are evenly coated in the flour mixture.
Your egg/sugar mixture should be nice and fluffy at this point. Add the nut butter, melted butter, and vanilla and mix for another 30 seconds – one minute or until well combined. Scrape the bowl well and mix once more to ensure that all of the wet ingredients are well incorporated. Remove the mixer bowl from the stand and add the dry ingredients. Use a slightly flexible spatula and trace semi circles down and around the outside of the bowl folding gently towards the center as you go. You want to mix the ingredients without adding a lot of air or over mixing. As soon as there are no more visible clumps of dry ingredients in the mixture stop stirring and use a large spoon or ice-cream scoop to evenly distribute the batter into the 10 prepared muffin wells.
Sprinkle a few rolled oats onto the top of the muffins and place them in the center of the preheated oven. Bake for about 12 Minutes, rotate the pan so that the back is in the front and continue cooking for another 12-15 minutes. When the muffins are fully cooked (a toothpick inserted in the center should come out clean) remove them from the oven. Allow to cook for about 3 minutes before turning them out onto a wire cooling rack to cool. Enjoy the muffins as is or smear with your favorite spread (I recommend trying butter, peanut butter, and/or jam.)
The last few weeks in Nashville have been riddled with sweltering hot afternoons and equally steaming evenings. With little respite from the heat our garden began to look depressed and tired, its little green stems drooping towards the ground, leaves yellowing. Water as we would the veggies protested the heat, our cucumbers became warped and deformed from a lack of moisture, pinching in at their “waist”to resemble barbells. The tomatoes cracked under the pressure.
At a canning class organized by Delvin Farms (who run our CSA) the farmers asked the participants to pray for rain. And perhaps the power of those prayers – palms to palms, foreheads to ground, or swishing feet in dance – brought down upon us the rain that so swiftly ensued, but not more than two days after that class entered the deluge. Days and days of rain, almost unsettling amounts of rain poured down upon our city, a city already a bit wary of copious downpour following the recent flood that took out much of its low lying tenements, burying entire malls in water, closing roadways and barring much of Nashville’s commerce for days on end.
As humans, we have an amazing ability to adapt to changes, our bodies adjust to temperature fluctuations with relative ease, we weather the rain and snow, inhabit barren desserts, and marshy wetlands, indeed we are capable of so much variety. It always amazes me that with such an uncanny ability to thrive in almost any climate, almost any area, that many people are downright unreceptive to change in their own lives. Rather then spending the sullen sweltering days standing over the stove or grill moaning about the heat, I try to target my cooking to techniques that suit the hotter climate, saving steamier projects for those unseasonably cold days that take us by surprise during the summer months.
In our kitchen, one of those rainy day projects typically involves cooking a large batch of whole grains. Rather then spending time boiling and cooking grains like farro or wheat berries for a salad, I typically cook a large batch once or twice a month and freeze cooled portions in bags for later use. They defrost fairly quickly and, provided you cool them completely before freezing they should keep well for 3-4 months (not that they will last that long🙂 I would recommend running cold water over the grains or dunking them in an ice bath and then draining them well before freezing as this will keep them in the best condition possible throughout their time “on ice.” I do my very best to flush out as much air as possible before freezing the grains to keep them fresh.
With the grains cooked this salad is fairly easy to throw together on a sweltering summer day. It does require a fair bit of chopping, but I have a feeling that this is something that many produce lovers are well accustomed to – those veggies don’t chop themselves now do they. Personally, I would not used dried oregano in the stead of the fresh oregano listed here, if you cannot find it, I would reach for mint, or basil as a substitute before rummaging around for the dried oregano as it wont bring the zing that is needed to balance out the dressing. I love the sharp tang of Bulgarian feta in this dish, it is pungent and unctuous and adds a slightly gaminess to the otherwise straightforward dish. As the salad does follow fairly traditional “Greek salad” lines it would make a nice addition to a pot luck dinner or picnic, and may be a nice way to get new diners indoctrinated into the grain salad “movement” (I know its not really a movement but it should be!) So without further ado, I give you my new favorite grain salad – Greek style. Enjoy!
Greek Salad with Wheat Berries and Bulgarian Feta
This Recipe makes a large bowl – enough to feed a small picnic crowd or large family gathering, it can easily be halved for smaller get-togethers.
4 Cups Cooked Wheat Berries (Farro or other hearty whole grains may be substituted)
3 Cucumbers Cut into 1/2 inch Dice
2 Pints Cherry Tomatoes, Halved
1 1/2 Red Onions, Halved, Sliced Thinly, Slices Cut into Thirds or Quarters
2 TSP Sugar
Juice of 1 Lemon
1 TBSP White Balsamic or Good White Vinegar
4 Small Cloves of Garlic, Peeled and Sliced
1/2 Cup Olive Oil
1 TSP Salt
2 Green Bell Peppers, Diced
2 TBSP Fresh Oregano, Finely Chopped
1/2 Cup Roughly Chopped Parsley
About 20 Pitted Kalamata Olives, Rougly Chopped
1/2 Cup Crumbled Bulgarian Feta (or substitute another brined feta)
Salt and Pepper to Taste
Place the Cucumbers and Tomatoes in separate colanders and sprinkle liberally with kosher salt (don’t worry about the amount of salt, it will be rinsed off later) This salting helps draw some of the water out of the vegetables so they don’t make the dressing watery later on. Allow the cucumbers and tomatoes to sit and drain in the sink while chopping the other veggies.
Place the Onions in a large bowl with the sugar, lemon juice and vinegar and toss to combine. Allow to sit for at least 5 minutes to take the bite off of the onions. Add the garlic and slowly whisk in the olive oil, add salt and pepper to taste.
Rinse the tomatoes and cucumbers well with water and drain. Add to the bowl with the dressing along with the bell peppers, parsley, oregano, wheat berries and olives. Toss well, seasoning as you see fit, remember that the feta will add a bit of additional salt. Crumble the feta over the top just before serving and toss lightly (if combined too early the feta will color and look murky.) Serve to friends and enjoy!
I apologize, ladies and gentlemen, for the lapse in our posting, but it has been a long week and a half. Since we last posted Dustin and I have packed virtually every item in our little home into boxes. We have meticulously planned our move, transferred utilities, found adequate transportation, and recruited assistance from very kind friends, only to find that on our planned moving day our road will be closed virtually all day for Nashville’s Music City Marathon. We will not have access to our street, or to the alley behind it, and will not be able to park within a 4 block radius of our current dwelling. So much for meticulous planning. After spending Saturday morning panic stricken, I came up with a slightly nutty plan B that will put our now free morning to use by installing the raised beds we have planned for our very first home vegetable garden.
A few weeks back I spent several hours perusing the Burpee catalog for the best possible array of organic seeds that could be direct sown into the garden. Just before ordering Dustin and I ventured out to Whole Foods, where we discovered that our local store had its own great selection of seeds, with no shipping required. Our current design is for four – four by four foot raised beds, arranged according to the length of the growing season (some we are hoping to get two seasons out of – be reaping, tilling, and resewing in late august) and the amount of water needed to grow the crops. We are also planning a salad table, a shallow, portable, and lightweight raised bed that can be used for growing delicate salad greens and have high hopes to grow “trash can” sweet potatoes.
I never used to be much of a fan of sweet potatoes. In my mind, they were part of the “potato” category, which I dismissed entirely as bland and starchy. It wasn’t until 2 years ago, on a camping trip in Kentucky, that I finally realized how wrong I had been to eschew this brilliant tuber. The powers that be that bestowed the name on this veggie got one thing right, they are indeed sweet, its hard to fathom that so many recipes for sweet potatoes call for additions of sugar, maple, or even, gasp, marshmallows. When roasted for long periods of time these bright orange gems literally ooze with sugary sweetness that is entirely their own.
In this dish, which was sparked by a sweet potato and quinoa side dish on Sprouted Kitchen, I combine sweet roasted sweet potato nuggets with smoky paprika, earthy lentils, nutty quinoa, and a zingy jalapeno dressing. The strong flavor components of the dish are inspired by the traditional smoky, hot and sweet notes of good southern barbeque. From a nutritional perspective this dish has it all covered. The sweet potatoes provide an almost unsurpassed source of Vitamin C which is best activated when combined with a small amount of fat, which can be found in the olive oil in our zingy vinaigrette. The lentils provide a great source of folate, iron, fiber, and protein. The quinoa is yet another great punch of fiber in this dish and a nice nutty and almost creamy texture to the salad. And I cannot even begin to sing the praises of Kale, it provides and excellent source of vitamins K, C, and A, as well as dietary fiber and has been hailed for its anti-inflammatory and anti-oxidant properties. So don’t hesitate to dig in and enjoy this super healthy, super delicious salad.
Super Foods Salad
For the Salad Dressing
2 Jalapenos, Cut in Half (Seeds In)
3/4 C Chopped Cilantro
3 Large Cloves Garlic, Minced
2 Shallots, Minced
Zest (Minced) and Juice of 2 Limes
6 TBSP Olive Oil
For the Quinoa
1 Lg Onion, Diced
1/2 TSP Ground Corriander
1/2 TSP Ground Cumin
1/2 Cup Quinoa
1 C Water
For the Sweet Potatoes
2-3 Medium Sized Sweet Potatoes (1.5-2 lbs) Cut into 1 Inch Cubes
1 TSP Smoked Hot Paprika
1/2 TSP Kosher Salt
Olive Oil to Lightly Coat
For the Lentils
3/4 C. de Puy or Beluga Lentils
2 Bay Leaves
1 TSP Kosher Salt
1 Bunch of Kale Roughly Chopped
To make the Salad Dressing – preheat the oven to 425 degrees, rub the jalapenos lightly with salt, pepper, and olive oil and roast on a foil lined sheet pan for 15 mins, or until softened and slightly browned. Once roasted, place on a cutting board and allow to cool before mincing the jalapenos. Place the minced peppers in a small bowl along with the other dressing ingredients and mix well to combine, set aside.
To make the sweet potatoes toss the potato cubes with the spices and add just enough olive oil to lightly coat. Placed on a foil lined baking sheet and roast in the preheated oven for 20-25 mins, turning the potatoes over at least once during the roasting process.
While the potatoes roast make the quinoa. Add about a tablespoon of oil to a saute pan, add onion and sautee until softened and beginning to brown, add quinoa and spices and stir, allow spices and grains to toast, stirring constantly, for 2 minutes before adding the water, bring to a boil, add a pinch of salt. Reduce the heat to a simmer and cook for 15 mins, or until the liquid is just absorbed. Turn off the heat and set aside.
To cook the lentils, place lentils in a sauce pan and cover with 1-2 inches of water. Add bay leaves and salt and bring to a boil, reduce heat to simmer and cook for 20-25 minutes, or until just tender (be careful not to over cook them as they will turn to mush.) As soon as the lentils are cooked, place the lentils in a colander and rinse with cool water (or shock in an ice water bath) until the lentils are just cooled (this will stop the cooking) allow to drain completely.
To serve the salad combine the sweet potatoes with the lentils, quinoa, and kale in a large bowl. Toss gently to combine. Add the dressing, a bit at a time, until just dressed (the kale will wilt slightly reducing the body of the salad, so err on the side of under-dressing as more can be added later.) Allow to sit for 15-20 minutes for the flavors to meld. Taste and add additional dressing, salt, and pepper as needed. Serve and Enjoy!