Demystify Okra: Paleo Gumbo with Lotus Root

09/29/2010 Leave a comment

For all of you seafood lovers out there this is a must try. YUMM! This is a gumbo inspired quick dish, so if you’re Southern you probably really know how to make a great savory gumbo that cooks a lot longer than this dish. But then again, most of our dishes are designed to be quick, so that everyone can make and enjoy them. :-)

I made this in a large non-stick Wok, but any large pan will do just fine. This dish will feed 2 (Svendblad’s) or 4 people for dinner with a side dish. We chose to make some Cauliflower rice, since we love it so much, but without bacon this time and white Cauliflower rice.

Here’s what I used in this dish:

  • 1 large yellow onion, finely sliced
  • 2 tbsp coconut oil
  • 4 Serrano peppers, seeds in and chopped
  • 1 very large tomato, I used one that is the equivalent of 3 or 4 small vine ripe ones, chopped

Combine the ingredients above and cook them on medium-high for about 10 – 15 minutes, everything should be cooked down quite a bit, then add

  • 2 tbsp tomato paste
  • 2 cups of water
  • Sea Salt to taste
  • 1 tbsp Paprika
  • 1 tbsp Chili powder
  • 1 tsp Caraway Seed
  • 2 tsp Marjoram, grind between your palms to activate spice
  • 10 slices of Lotus Root, it is a fabulous substitute to water chestnuts, is great in stir-fry and is just really pretty
  • 3 cups of Okra, cut stem top off and soak in 2 parts water, 1 part Coconut vinegar for 15 minutes. Rinse and cut into chunks – see picture; (discard vinegar and water)

Continue to cook on medium heat for another 5 – 7 minutes, then add the shrimp or prawns and cook on medium heat until all prawns are no longer transparent.

  • 2 lbs of prawns

Serve with your favorite side dish. What do you like better Henry’s Okra and Ground Beef or my creation?

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Demystify Okra: Okra and Ground Beef in Indian Spices

09/27/2010 5 Comments

As promised, we are sharing some tasty ways to prepare wonderful Okra. Most people don’t care for it all that much because it can get a bit slimy…I happen to love Okra in every way, slimy or not.

This dish is brought to you by Henry, who wanted to be the first in the line up of demystifying Okra.

Here is what you’ll need for his delicious creation:

  • 3 Tbsp Fat of Choice (Grass Fed Butter, Coconut Oil, Tallow, Ghee)
  • 4 Stalks Green Onion, chopped
  • 4 Cloves Garlic, finely chopped
  • 1 Cup Finely Chopped Anaheim Peppers
  • 4 Serrano Pepper or more depending on desired heat (we like our with some heat)
  • 2 Tsp Chopped Ginger
    • Note:  we combine ginger and peppers and finely chop them in our mini food processor
  • 2 tsp Turmeric
  • 1 tsp Cumin
  • Black Pepper and Pink Himalayan Sea Salt to taste
  • 1 Lb Grass Fed Ground Beef
  • 1 Oz Cooked Pork Belly
  • 1 Lb Okra

And here’s how Chef Henry made it:

Dice and Soak Okra in a mixture of Apple Cider Vinegar and water  for about 30 minutes to reduce natural sliminess of Okra – BE SURE to rinse with water well after soaking
Now place Fat and Green Onions in large pan or wok, once onion starts browning add garlic, spices, peppers,and pork belly and cook for about 5 minutes on medium – high heat.  Add Ground Beef and cook for another 5 minutes making sure all ingredients are well combined. Now add Okra and mix well, and cook for 5 minutes, cover, reduce heat to medium low and cook for additional 15 minutes or until Okra is at desired tenderness (Soft but not mushy). It is best if served with a side of fresh lime to squeeze onto dish at table side.  We served it with oven baked Asparagus.

Enjoy – there is more to come in the Okra series.

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Demystify Okra

09/25/2010 1 Comment

A 2400 dpi scan of okra, Abelmoschus esculentus.

Raw Okra cut in half

We have loved Okra for long time. We like ours slimy and non slimy. There are different ways to prepare it, according to taste.  So before we share a couple of interesting ways to make it we thought it important to tell you just a little about this little gem.

So what’s in an Okra:

Okra is very low in calories, it provides only 30 calories per 100g, it’s a rich source of dietary fiber, minerals, vitamins; it is also recommended in cholesterol controlling and weight reduction programs.
The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta carotenes, xanthin and lutein. It is one of the green vegetable with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
The fresh pods are good source of folates and provide about 22% of RDA per 100 g. The consumption of foods rich in folates, especially during pre-conception period helps decrease the incidence of neural tube defects in the offspring.
The pods are also an excellent source of anti-oxidant vitamin, vitamin-C; provides about 36% of daily recommended levels. Consumption of foods rich in vitamin-C helps body develop immunity against infectious agents, reduce episodes of cold and cough and protects body from harmful free radicals.
The veggies are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K.  Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones.
Now lets see what we can make with it? …you game? watch the next couple of recipes. ;-)
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Black Sesame Ahi Tuna

09/22/2010 7 Comments

Ahi Tuna should be wonderful light or dark pink with as few white visible fibers as possible running through. We prefer buying sushi grade and about an inch thick.

We wanted to share a quick, healthy and very light dish with you as a great mid-week alternative.

I made three steaks tonight for the both of us (one smaller :-) ) and paired it with our Persian Cucumber Salad.

  • 2 – 3 steaks, sea salt lightly on both sides
  • 2 tbsp rice vinegar
  • 1 tbsp unsalted butter, we use Irish
  • 1 inch, chopped and peeled ginger
  • 1 tbsp black sesame seeds

Here’s how to prep:  This dish should take you no more than 10 minutes to prepare and cook.

Sprinkle steaks with 1/2 tablespoon of black sesame seeds and push onto steak tightly. Place steaks seeds down into pan.

Heat 1/2 tbsp butter and ginger in a cast iron skillet on medium high, add 1 tablespoon of rice vinegar and place steaks into skillet. Cook for 2 minutes on a little over a medium heat and add the other 1/2 tbsp of butter plus one more tablespoon of vinegar. Flip steaks and add 1/2 tablespoon of sesame seeds, pat firmly and spoon butter and rice mixture onto fish. Cook for one more minute and serve.

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ACE Fit Facts

09/20/2010 1 Comment

ACE Fit Facts

Have you read some of these great fit facts? You can find it under our Fit for Life tab. Each one of the 12 ACE fit facts contains interesting and valuable health and wellness information that can benefit your health endeavors.

We believe that our bodies stay healthy and in shape via the 80/20 rule.

  • Eat properly with fresh foods and ingredients, Paleo/Primal 80%
  • Exercise/Workout and practice yoga and stretching 20%

With this formula you don’t have to kill yourself in the gym, rather work smart on those body parts and muscle groups for those 20% and still get cut. :-)

Eat for Life – Fit for Life!

What is your formula, what works for you?

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Bacon Wrapped Scallops

09/18/2010 1 Comment

To most of us here in the US this is a fairly common appetizer, but the reality is that this is a very special treat, or dinner if you really think about it. The ingredients are amazing and so different, and the tastes that they create together are an absolute marriage of love and compliment. Preparation of this dish is somewhat tedious, but if made with love and care, the flavors will be double fold delicious. So try and give this a swirl for whatever occasion you like and enjoy each bite. This dish is shown with some green and white asparagus, drizzled with Tamarind Glaze. This dish will serve 3 – 4.


Ingredients that you’ll need for this beautiful dish:

Preparation:

Rinse scallops with running cold water, pat dry with paper towels.  Cut each bacon slice in half and wrap each half around a scallop, securing with a toothpick.  Heat butter on medium-high heat in large cast iron pan. Place scallops in cast iron pan an cook 4-5 minutes per side for a total of 8 to 10 minutes, or until scallops are golden brown throughout.  Use tongs to turn scallops frequently to cook and brown evenly. We keep ours in the oven on 200 F degrees warm until all of them are ready to serve. We also remove the toothpicks prior to serving, but you can let your guests remove them as well. Either way they rock.
Happy Cooking! Jo n Henry

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Mom’s Banana Nut Bread

09/15/2010 4 Comments

We had all these great bananas, then we watched them get riper and darker…but then they are too yucky to eat…hmmm what to do? :-) My mom’s great recipe jumped to mind. Super quick, easy and beyond moist – so whip up a batch today!

Ingredients for this crowd-pleaser:

  • 100 grams of unsalted butter, we prefer Irish (room temperature)
  • 2 tbsp of white raw honey
  • 2 whole eggs, we use cage free
  • 2 tsp Vanilla extract
  • 300 grams of blanched almond flour
  • 1 pinch of sea salt, we used Pink Himalayan
  • 2 tsp Baking powder
  • 6 super ripe bananas
  • 130 grams of coarsely hacked walnuts

This is best prepared in a Kitchen Aid. Pre-heat oven to 350F. Grease two baking loaf forms (I prefer metal, the Pyrex doesn’t always come out without sticking) with a light layer of butter, and set aside.

In the Kitchen Aid, combine eggs, butter, salt and honey, beat until very smooth, then add in all the rest of the ingredients and continue to mix on low until all is completely blended. Pour into loaf forms and bake for about 30 minutes or until the toothpick test comes back without any mixture on it. The crust should be a beautiful dark golden brown. Enjoy this with some Kefir or raw milk – really anything. Just try some and let me know what your family thought.

Thank you mom!

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Demystify Tamarind: Tamarind Glazed Sea Bass

09/13/2010 7 Comments

In case that you are still wondering of what to make with Tamarind and how best to demystify it, we thought it appropriate and important to share this most amazing dish. Lately, we’ve been making dishes that make us laugh at the dinner table, because they taste so ridiculously delicious! :-)

Here it is:  Tamarind Glazed Sea Bass

Serves 4


What ingredients you’ll need:

  • 2 lbs Chilean Sea Bass or other white flaky fish
  • 2 Tbsp of Coconut Oil, or preferred fat
  • Sauce Ingredients
  • 1/4 Cup Tamarind Pulp
  • 1 Tbsp Raw Local Honey
  • 1/4 Cup Boiling Water
  • 2-4 Spicy Peppers depending on desired heat
  • 2 Garlic Cloves
  • 2 Tbsp Asian Fish Sauce
  • Sea Salt to Taste
  • Sauce Preparation

In a medium size pan, combine tamarind pulp with water and bring to a gentle boil, then reduce heat to medium and stir in the honey, fish sauce, peppers, and garlic. Season with sea salt. And voila! Amazing and so Easy!

With Joy – Henry and Jo

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Demystify Tamarind: Paleo Goan Fish & Shrimp Curry

09/11/2010 5 Comments

As promised we are sharing our Paleo Goan Fish and Shrimp Curry with you. Henry and I made it together and it was not only wonderful to cook together, as always, but more over the taste of this dish was authentic and out of this world delicious. The key is of course fresh ingredients and made from scratch. This recipe serves 4 and we are showing it here with our Cauliflower rice.
So without further ado, here is the ingredient line up:
  • 2 lbs white fish cleaned and cut into pieces
  • 1 lb large shrimp
  • 1/2 cup of tamarind pulp
  • 1/2 cup hot water
  • 1 large onion sliced
  • 1 large tomato sliced
  • 7-8 dry red chillies
  • 5 cloves of garlic
  • 1 inch fresh ginger, chopped
  • 1 1/2 cups grated fresh coconut
  • 2 tbsps coriander powder
  • 2 tbsps cumin powder
  • 1/2 tsp turmeric powder
  • 1/2 tsp red chilli powder
  • 4 Serrano peppers diced
  • 2 tbsps coconut or palm oil
  • Hot water for gravy (approximately 2 cups)
  • Sea Salt to taste

And here is how you go about making it:

Tamarind Preparation is key. Put the onion, tomato, coconut, ginger, garlic, dry red chillies, all the spices and the tamarind into a food processor and grind well to make a smooth paste (masala). Heat a deep pan on a medium flame, add the coconut oil and heat. Add the green chillies, masala paste you just ground to the oil and fry for 5 minutes. Now add the 2 cups of water (add more water if you would like more gravy) and bring the gravy to a boil. Reduce the flame to a simmer and cook for 10 minutes. Add salt to taste. Gently add the pieces of fish to the gravy and cook for 10 more minutes. Do not cover the pan at any time during the cooking. Turn off the stove and serve immediately with cauliflower rice.

Pooja, you’d be proud of us. :-)

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Demystify Tamarind

09/08/2010 3 Comments

Tamarind tree (Tamarindus indica) with pods

Tamarind Tree

What is Tamarind?..you ask. It is an absolutely superb fruit which grows on tall trees in South America, Asia and North Africa. The pods are about five inches long and contain seeds and a pulp that become sour when dried. The pulp of the fruit is the main portion of tamarind used in food production. When still slightly unripe, it has a very sharp, sour taste with a high level of acidity. Unripe tamarind is used in many candies and dishes throughout Asia and Latin America.

Check out some of these amazing health benefits:

  • The juice is a mild laxative and has proven to lower cholesterol, and helps promote a healthy heart
  • The pulp, leaves and flowers, in various combinations, are applied on painful and swollen joints
  • Tamarind is use as a gargle for sore throats, and as a drink to bring relief from sunstroke
  • The heated juice is used to cure conjunctivitis, and can be used as eye drops for dry eye syndrome
  • Tamarind is a great source of antioxidants
  • Tamarind reduces fevers and provides protection against colds. Make an infusion by taking one ounce of pulp, pour one quart of boiling water over this and allow to steep for one hour. Strain and drink tepid with little honey to sweeten. This will bring down temperature by several degrees.
  • Tamarind helps us with our digestive system

How do you go about cooking it?

Home Cooking Rocks has done a good job showing you how to extract the juice. We  like to use a cheese cloth instead…and we wring it out instead of using a fork and a a strainer. Don’t worry it will not stain your fingers.

Consider this your tickler until Saturday morning when we share one of our most amazing meals yet, our Goan Indian Seafood dish using Tamarind from scratch. Stay tuned! :-)

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