coconut oil « Nutty Kitchen

Liver Filet Potato Flour Crusted

01/17/2012 5 Comments

Hey, we are finally back from our vacation and there will be a few great Colombian rites and recipes shared in short order… Henry and I do thank you for all of your allegiance and support in 2011.

You know how much we love liver and how important it is to have at least once per week.

Before we share our new Colombian recipes, we will share our new amazing way to cook liver,

Remember how incredibly healthy it is.

1/4 – 1/3 inch slices of raw organic liver filets (2 lbs for 4 people)
1/4 cup of sweet potato flour
2 lbs of calf liver
little sea salt
little black pepper
2 tps coconut oil

Place all liver filets on a board, on paper towels, dry all liver filets on paper towels; Salt and pepper on one side. Prepare new sheet with sweet potato flour lightly sprinkled with sea salt.

Heat pan non stick pan with coconut oil, on medium – 3/4 high.

Place liver into sweet potato flour and coat perfectly …. shake off extra…

Heat pan with coconut oil and place into pan on medium -3/4 high. (important and according to our stove..please pay close attention..only needs to cook 1 -2 minutes a side…TOPS!!!

Your liver after its dried and salted and peppered on one side, dab into sweet potato flour, dab on each side t; o remove excess.

Place into medium-hot coconut oil 1 – 2 mins on one side, 30 seconds on the second since and serve.

This is a great dish, try it and tell us about it. Jo n Henry

Filed under Entree, Paleo, Perfect Health Diet, Primal, Recipe Tagged with coconut oil, Cooking, dairy-free, gluten-free, HDL cholesterol, health, LDL cholesterol, Recipe

Halibut, Tomato Coconut Style

12/25/2011 3 Comments

FYI – Nutty Kitchen is going on Vacation to Colombia to see Henry’s parents; we will be back in 2 weeks with some amazing recipes. In the meantime we wish you Happy Holidays and a Very Happy New Year!!!! Thank you to each of you for you love and support. Jo, Henry and Tiger

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“Oh My”, if you have not said these two words together in a while with food, don’t worry, you will with this dish. LOL There really is not much else to say. You will simply have to try to make this dish. It’s awesome with yucca or any other of our favorite side dishes.

Here are the amazing ingredients for this awesome dish:

4 large yellow onions sliced
5 large garlic cloves
2 thick bacon strips
1 inch ginger sliced
5 green onions, diced (separate white from green)
2 bottles strained tomatoes
1 can coconut milk
1 tbsp Turmeric
1/2 tbsp Cumin
1 pinch saffron
1 Tbsp coconut oil
3 lbs Halibut diced
Salt/pepper to taste

So begin with roasting the onions, etc. stir in all the wonderful spices and ingredients and bring to high heat, cover and reduce to low

1- roast onions with coco oil and bacon
2- add garlic/white part of onions (brown)
3- add tomato, coconut oil and spices simmer
4- add fish

OMG and enjoy!

Filed under Entree, Perfect Health Diet, Primal, Recipe Tagged with coconut milk, coconut oil, Colombia, Cumin, gluten-free, Nutrition, Recipe, seafood, Tablespoon, Tomato

Patacones

12/12/2011 5 Comments

My brother Marc asked us to finally post this for him. So babe, here it is: Colombian Patacones for you! My husband and mom in law taught me how to make these amazing treats. You should have these like most carbs after your workouts, don’t forget.

Fabulous Ingredients Required:

2 Large green/unripe Plantains
Sea Salt, to taste
Water
1/4 cup coconut oil

Here is how you make these great companions for your food:

Peel and cut the plantains into 3/4 inch long slices.
Preheat oven to 375 degrees F.
Douse Plantains with Coconut Oil and place into oven for about 10-15 minutes turning over as needed.
Remove Plantains from oven before completely cooked and use two cutting boards to smash them into a thinner “patacon”. These should now be about 1/4 the size you started with.
Splash with some water, sprinkle sea salt, and brush with some more Coconut Oil.
Place back into oven. Cook for another 10-15 minutes turning to make sure they are nicely browned on each side.

These are so incredibly delicious and healthier then the Colombian twice fried traditional; you will love them. These are amazing with guacamole, cuban style dinner, or anything else that you love!

Enjoy Jo & Henry

Filed under Breakfast, Hors D'Oeuvre, Paleo, Perfect Health Diet, Primal, Recipe, Side Dish Tagged with coconut oil, Colombia, Cook, Cooking, dairy-free, gluten-free, HDL cholesterol, health, Plantain, Recipe, super-food, vegetables, Vegetarian

Lemon Ginger Black Cod

11/21/2011 3 Comments

Oh yeah baby…my lovely Husband surprised me with this amazing dish after a very long and taxing day…thank you Henry… I love you for taking care of me. :-)

This dish is comforting and delightfully light.

Here are the fabulous ingredients:

1 lb Sablefish (Black Cod)
4 Garlic cloves
1 Inch Ginger
1/4 Cup Coconut Aminos
1 Tbsp Fish Sauce
1/2 juice from Lemon
2 Tbsp Water
2 Tbsp Pastured Butter (0r coconut oil)

Ae this is how t prepare it:

Heat fat (butter/coconut oil) in a large cast iron pan on medium-high heat
Combine Lemon, Water, Ginger, Fish Sauce, Coconut Aminos, and Garlic and blend into a paste using a hand blender or Vita-Mix
Add Black Cod to pan skin side up.
Begin to add blended paste to pan making sure cod filet(s) are complete covered.
Cook for 4 minutes on skin up and then turn over and cook for another 3-4 minutes skin down.
While cooking use a spoon to make sure fish is well covered with the paste.

Filed under Entree, Paleo, Perfect Health Diet, Primal, Recipe Tagged with Cast iron, coconut oil, Cod, Cook, Ginger, gluten-free, HDL cholesterol, health, LDL cholesterol, Lemon, natural oils, Nutrition, Recipe, seafood

Coconut Flour Pie Crust for Pumpkin Pie

11/08/2011 11 Comments

This is the same pumpkin pie filling as the Perfect Paleo Pumpkin Pie from last year. We have one small modification to the last year’s pie…We only go to a little over 1/4 cup of sweetener instead of 1/2 cup. We’ve made the change on the original recipe page.

Here are the ingredients for the super easy pie crust.

1/4 cup semi-melted butter, unsalted
2 tablespoons Virgin Coconut Oil, soft
1 cup coconut flour
3 eggs
1 tbsp honey
pinch of Himalayan salt
1/2 cup shredded coconut
1 tablespoon water

Add all ingredients together and blend well with a hand mixer, line a deep 9 inch pie pan, like the one I am using and line equally thick throughout.

Pour the PERFECT PALEO PUMPKIN PIE FILLING into pie pan and bake on 350 for about 50 minutes, cool and enjoy!

Filed under Desserts, Perfect Health Diet, Primal, Recipe Tagged with butter, coconut oil, Cooking, HDL cholesterol, health, natural oils, Pumpkin pie, Recipe, Thanksgiving

Black Cod Medallions with Mushrooms

10/04/2011 2 Comments

If you have not made Sablefish medallions before, then this is the dish to try. Alaskan Pride Seafood has the best that we’ve had.

Here is our line up of delicious Ingredients:

1 lb Sablefish (black cod) medallions
2 Cups baby bello brown mushrooms, sliced
2 Cups fresh organic spinach
1 Large Red Onion, sliced
3 Garlic Cloves, chopped
1/2 cup Coconut Milk
1/4 bunch of Cilantro, chopped
Sea Salt and Black Pepper to taste
1 Tbsp Coconut Oil

Here is how to make this lovely dish:

In a medium cast iron pan heat Coconut Oil over medium heat
Add sliced Onion and saute until glossy
Next add chopped garlic, cilantro, spinach, salt, and pepper
Add Coconut Milk and Sablefish Medallions, cover, reduce heat and cook for an additional 8-10 minutes

Serve with some of your favorite chilled salad or sides. Enjoy! Jo and Henry

Filed under Entree, Paleo, Perfect Health Diet, Primal, Recipe Tagged with Black pepper, coconut oil, Cooking, gluten-free, HDL cholesterol, health, natural oils, Nutrition, Recipe, seafood

Taro and Bacon Hash

08/29/2011 9 Comments

If you are looking for an alternative to your traditional carbs, such as sweet potatoes or cassava root, etc. try these amazing taro roots in this super easy hash. It is amazing, please let us know what you think of these little gems. The flavor of these taro are so silky and smooth, you have to try these. Just writing about these make my mouth water…left overs are great with eggs or sardines, or anything that you love.

Ingredients

10 Small Taro Roots (peeled and diced)
3 Strips Thick Nitrate Free Bacon (diced)
1 Tbsp Virgin Coconut Oil
Fresh Ground Pepper to taste

Perfect Taro Root

Preparation

Heat cast iron pan on medium-high heat, add diced bacon and coconut oil, cook until bacon fat begins to render (3-5 minutes)
Add diced taro root and cook until taro begins to brown (10-12 minutes)
Remove from pan, serve, and enjoy!

Filed under Entree, Side Dish, Breakfast, Paleo, Primal, Recipe, Perfect Health Diet Tagged with coconut oil, vegetables, sweet potato, dairy-free, bacon, Cooking, Recipe, Cook, Cassava, Taro

Summer Brussels Sprout Medley

08/22/2011 3 Comments

The perfect summer companion to your favorite fish or grilled foods.

Sautee a red onion in 1 tbsp of coconut oil along with 2 – 3 strips of bacon, depending on your taste. We modify our coconut oil based on the bacon grease, if it’s less marbled, we use up to a tbsp of coconut oil, if not, much less.

On medium heat, saute onion and 3 cloves of fresh finely chopped garlic with bacon and oil plus your liking of fresh thyme, and a bit of caraway seed – a little bit of sea salt and fresh ground pepper and stir in your flash boiled brussels sprouts. Stir in for two minutes or so and reduce heat to medium or a little less.

To flash boil sprouts: heat small pot with salted water and once boiling add sprouts, boil for 5 minutes and reduce heat, cover for another 5 – 10 minutes depending on how much you are making.

We made 2 cups which were enough for the two of us, at boiling 7 minutes and covered for 5 before adding to the wonderful stirred veggies as you see above.

If you love brussels sprouts, this is an easy and delicious dish…we hope that you enjoy it as much as we did.

Filed under Paleo, Perfect Health Diet, Primal, Recipe, Side Dish Tagged with bacon, Black pepper, Brussels sprout, coconut oil, Cooking, dairy-free, Fruit and Vegetable, gluten-free, HDL cholesterol, health, herbs, Home, LDL cholesterol, Meat, natural oils, Recipe, Tablespoon

Pan Roasted Purple Sweet Potatoes

07/18/2011 5 Comments

We love sweet potatoes, as you know. We make lots of great dishes with them, including a delicious Filipino dish called Ube, but today we are going to share a new way to enjoy these ultra delicious potatoes. We like eating these before or after a long or high intensity workout. Along with Taro, Green Plantains, and Cassava we consider these excellent sources of low glycemic carbohydrates (or “safe starches”). Sweet Potatoes are also high in caratenoids, vitamin C, potassium, and fiber.

This dish boasts fresh ingredients, coconut oil and is jam packed with perfect carbs and glucose.

Here’s what you will need to make this complimentary dish to your favorite protein:

This side dish feeds 2 – 3 people

3 medium to small purple sweet potatoes, raw
1 full stalk of fresh curry leaves
2 medium sized stalks of fresh rosemary, blades only
1 large white onion, sliced
fresh cracked black pepper to taste
pink Himalayan sea salt to taste
1 tsp capers, drained
3 tbsp coconut oil
3/4 cup of cooking sherry (optional) if you don’t like sherry, use water, but the sherry really does add amazing flavor

Heat coconut oil in a large skillet, once really hot add fresh curry leaves, rosemary, capers and onion. The curry leaves will get nice and crispy…you want that.

Continue to cook on medium – high, depending on your skillet.

With a vegetable peeler peel sweet potatoes and then slice them with a mandolin. Once the onion slices are golden brown, add potato slices and toss until they get a little brown. Then add the sherry, salt and pepper, cover and reduce heat to medium. Cook for 20 – 30 minutes. Depending on your skillet and your stove, you may need to add a sprinkle of water or two within the cooking time. Make sure to check often to ensure that you are not burning them.

This is a great side dish and we hope that will enjoy it as much as we do.

As always, our best and live healthy. Jo and Henry

Filed under Paleo, Primal, Recipe, Side Dish Tagged with coconut oil, Cooking, Curry Tree, dairy-free, gluten-free, HDL cholesterol, natural oils, Nutrition, Recipe, Side dish, super-food, sweet potato, vegetables, Vegetarian

Bison Masala with Fresh Curry Leaves

06/20/2011 2 Comments

Fresh curry leaves are fabulous…they actually do not have anything to do with “Curry” they are little gorgeous green leaves that enhance your dishes.

The leaves are highly valued as seasoning in southern and west-coast Indian cooking, and Sri Lankan cooking, much like bay leaves, and especially in curries, usually fried along with the chopped onion in the first stage of the preparation. They are also used to make thoran, vada, rasam and kadhi. In their fresh form, they have a short shelf life, and they don’t keep well in the refrigerator. They are also available dried, though the aroma is largely inferior.

The leaves of these little lovelies, Murraya Koenigii, are also used as a herb in Ayurvedic medicine. Their properties include much value as an anti-diabetic, antioxidant, antimicrobial, anti-inflammatory, hepatoprotective, anti-hypercholesterolemic etc. Curry leave also contain iron. They are most excellent if you throw them into hot oil before you begin adding your other ingredients. The flavors are so subtle, they really do bring out other spices in a gorgeous way. A must try if you haven’t yet.