Meatless Monday 'Burger'

There are numerous reasons why people choose to reduce their meat intake or omit it totally from their diet. My Meatless Monday journey began with health and gut issues and changing to a Paleo Diet Plan. So I have created a few plant based options to trade off with through the week.

'Beyond Meat' Burgers (and other meat alternatives) are now available at fast food restaurants and in grocery store meat departments. This plant based meat replacement is getting a lot of press recently. One review I read on 'Beyond Meat' mentioned, "although they are plant based and an alternative to eating carbon producing beef, these burgers are still a processed food." For anyone eating Paleo or any other restricted diet, read labels ... the ingredient list is not the best option. 'Vegan' burgers of past and present have main ingredients of lentils and/or soy, nuts and vegetables. Again, not suitable for the Paleo Diet. The version I have offered in my recipe below omits lentils and soy to keep it Paleo compliant.

Sliced - minced in food processor - finely diced by hand

My 'Meatless Burger Patties' have an egg for binding the ingredients together and coconut flour to absorb liquid. Even so, they are delicate and crumble easily. It is important to finely dice all the vegetables and handle the patties gently. Bake on a parchment lined cookie sheet, when totally cooled they can be frozen between squares of parchment or wax paper, so you can remove only the amount you need for a meal.  

The frozen patties can be reheated either on a preheated BBQ grill, a small bake sheet in the oven or in a non stick pan.

Meatless Monday 'Burger' Patties       Yield: 10 patties

These patties are delicate and crumble easily. Handle gently and you have a delicious, Paleo friendly, meat-free burger. 

Combine and cook off most of the liquid

 

1-1/2 Tbsp. coconut oil 
1 large onion - 1 heaping cup finely diced
12 oz. mushrooms - 3 cups finely diced
1 large carrot - 2/3 cup coarsely grated
1-2 stalks celery - 1/2 cup finely diced
2-3 large cloves garlic - minced 

1 cup coarsely grated butternut squash
2 tsp. coconut flour
1 tsp. dried sweet marjoram 
3/4 tsp. sea salt
1/2 tsp. dried oregano
1/2 tsp. coarse ground black pepper 
1 large egg
1 Tbsp. coconut aminos *see Chef's Note
2 oz. - heaping 1/2 cup activated pecans, finely chopped

 

Line a bakesheet with parchment paper, set aside.

Heat 1 Tbsp. oil in a large skillet over medium heat. Add onion and cook for about 5 minutes or until soft and translucent. Add remaining 1/2 Tbsp. oil plus the mushrooms, carrot, celery, garlic and squash, stir to combine and cook until slightly softened, stirring often. Rub the sweet marjoram and oregano in your palm and sprinkle over the vegetable mixture with the salt and pepper. Cook until the mushrooms are tender and the mixture has cooked off most of the mushroom liquid. Remove from heat, transfer to a large plate and set in the fridge to cool completely. 

 

Preheat oven to 350°F. In a large bowl whisk together the egg and coconut aminos. Working quickly, sprinkle in the coconut flour and whisk until there are no lumps, the mixture will thicken. Stir in the pecans then fold in the cooled vegetable mixture, mix well to combine.

 Gently form and pat into a patty form

Onto the prepared bakesheet, divide the mixture into 10 portions using a 1/3 cup measure or two #30 scoops for each patty. Be sure to leave space between them. Gently form and pat the mixture into a patty form. If you have them, use an egg ring to get a consistent, nice round patty.

Bake in preheated 350°F oven for 40 minutes or until slightly browned and crispy on the edges. These patties freeze well, cool completely before freezing. Handle the patties gently, when totally cooled they can be frozen between squares of parchment or wax paper, so you can remove only the amount you need for a meal.

 
To reheat a frozen patty: spray the shiny side of a piece of tin foil with non stick spray or avocado oil. Place the prepared tin foil on a preheated BBQ grill, gently place the frozen patties on the foil to heat through. Or line a bake sheet with parchment paper and bake the frozen patties in a 350°F oven for 10-15 minutes. For crispy edges, fry in a non stick pan with coconut or avocado oil be very gentle when turning the patty. 

 

CHEF'S NOTE:*Coconut Aminos; also called Coconut Sauce or Coconut Nectar, is a Paleo and Whole30 compliant alternative for soy sauce. 

Sally Rae's Meatless Monday 'Burger' Patties

Until next time ... Bon Appétit ... stay healthy, be safe, wear a mask and take good care!

 

Photos by Sally Rae

Recipe by Sally Rae 

Chestnut Stuffed Cabbage Rolls

Chestnut Stuffed Cabbage Rolls

A few times per week I prepare a meatless meal ... I made these 'Chestnut Stuffed Cabbage Rolls' for Thanksgiving Dinner and they were filling and delicious!

I grow two varieties of early cabbage; Tiara and Taiwan. Both are very tender yet crunchy. They are an incredible addition to stir fries, salads and soups. Their tender leaves were perfect to make this meatless cabbage roll recipe. 

If you give this recipe a try, please let me know in the 'Comment' section below...

CHESTNUT STUFFED CABBAGE ROLLS      Yield: 16-18 cabbage rolls

Ingredients:

6 oz. roasted, peeled and cooled chestnuts (*see directions below)
⅓ cup small diced parsnips
½ cup small diced carrots
1 small early or savoy cabbage
½ yellow onion
1 tsp. avocado oil
2 oz. white wine
½ tsp. sea salt
½ tsp. poultry seasoning
¼ tsp. coarse black pepper
1 Tbsp. white wine
¼ cup vegetable stock

Directions:

  *To roast and peel fresh chestnuts; Preheat oven to 425F. Thoroughly wash the chestnuts then with a sharp paring knife, cut an 'x' in the skin on the round side of each chestnut.This keeps them from exploding from internal pressure and makes them easy to peel after roasting. Arrange on a bake sheet and bake in preheated oven for 15-20 minutes or until the skins pull back and the nutmeats soften. Remove from the oven and pile the hot chestnuts on an old towel. Wrap tightly and squeeze until you hear a crackling sound. Then let them sit a few minutes. Pull off the dark shells and the papery membrane to reveal the yellowish white meat. Allow to cool.

For the cabbage roll filling; Peel parsnip and carrot, small dice and steam 20 minutes. Steam the whole cabbage 20 minutes. Peel onion and finely dice. Sweat onion in a pan with avocado oil. Add chestnuts, cook a few minutes. Add carrot and parsnip, reduce heat and cook 2-3 minutes.

Deglaze pan with wine and season with salt, pepper and poultry seasoning. Separate and set aside 16-18 whole cabbage leaves and enough to cover both the top and bottom in the baking dish. To a food processor; purée the chestnut/carrot mixture and the rest of the cabbage. Use a #30 scoop (a generous 2 Tbsp.) to divide the mixture into 16-18 balls. Place a ball in the middle of each leaf. Fold sides over and roll up.

Place rolls in an ovenproof dish lined with cabbage leaves, cover with cabbage leaves. Pour over 1 Tbsp. wine and ¼ to ⅓ cup of stock and bake at 350°F until warmed through.

Until next time ... Bon Appétit

Recipe by Sally Rae

Photo by Sally Rae

Summer Spiral Slaw

Second crop of Seascape Strawberries

Hot summer days just scream fresh salads! The temperature in our house is bearable with the cross breeze from the ocean, but most evenings I really don't want to turn on the stove or oven. Right now the garden is producing lots of summer squash (multi-colored patty pans and several varieties of zucchini), cucumbers (Mercury and Diva in the greenhouse and Corentine in the garden for fermented dill pickles), early cabbage (Taiwan and Tiara), huge 'Easter Egg' radishes (that are surprisingly mild and not fibrous), scallions, 3 colors of bush beans, broccoli, figs (Desert King), fresh herbs (lovage, dillweed, oregano, rosemary), red romaine lettuce, Uncle Robert's purple potatoes, the end of the snap peas and the second crop of Seascape strawberries are starting. The garlic is cured, cleaned and cut with seed set aside for October planting. A busy time!

Garlic ~ cured, cleaned and trimmed

Taiwan Early Cabbage

I've given away a few of the fresh, early cabbage heads and one friend commented... "cabbage was on my shopping list, coleslaw is my favorite salad." Hmmm, that got me thinking because coleslaw is not a favorite of mine... BUT ...the early cabbage I grow is so sweet, delicate and tender that I snack on it while cutting or preparing it... so why not try a slaw with a twist (sorry, couldn't resist the pun!) 

Summer Spiral Slaw

With my favorite little spiralizer machine I 'zoodled' some yellow patty pans that got a bit big, a big radish, a seedless cucumber and a few carrots for texture and more color. I broke the vegetable noodles into  4-6" long pieces, tossed in some thinly sliced scallions and thinly sliced Taiwan early cabbage. 
Put the vegetable mixture into a bowl and poured over a recipe of my 'Paleo Vegetable Salad Marinade' posted last December. Let it sit for a few days and OMG, delicious!! Great as a side dish but I also drained some and used it instead of relish on a turkey burger, outstanding!! 
Instead of getting bored with the same old marinated vegetables, I gave this salad a summer twist with cabbage instead of cauliflower and spiralized all the other vegetables  that would have normally gone into the marinade (carrots, zucchini, cucumber, plus the addition of radish). Voila! ...a fun summer make over!

Until next time... Bon Appétit and have fun reinventing your salads!
Please stay healthy, be safe, wear a face mask and take good care...

Photos by Sally Rae
Recipes by Sally Rae 

Paleo Caesar Salad Dressing

Anyone who has dined out with me knows how much I love Caesar Salad Dressing ... I order a 'dressed Caesar Salad with extra dressing on the side'. I joke by saying 'bring me a soup bowl of dressing with a few leaves of Romaine.'

Joking aside, when my diet changed to Paleo, most commercial and homemade salad dressings are not allowed due to; the type of oils used, sulfites and other ingredients that are not Paleo compliant. 

Expensive and lacks zing

The store bought version of Paleo Caesar Dressing from Primal Kitchen costs about $10 for a 237ml bottle. It is soy and canola free, dairy free, made with apple cider vinegar, avocado oil and is Paleo friendly... BUT ... disappointing. To me it doesn't taste like the Caesar Dressing I crave. It is expensive and lacks the zing of garlic and tang of what I'm looking for. 

After being so disappointed with the cost and flavor of commercial versions of Paleo salad dressings, in particular Caesar, I started to experiment on a homemade version. I feel this one has been perfected to my liking. Certainly not the 'original Caesar Dressing', but for me a great step above the commercial version I've tried! It is garlicky, tangy with fresh lemon juice and so thick it has to be spooned out of a jar! It does thin down at room temperature but who wants to wait that long to devour your salad! I always make the 'Double Batch' in the **Chef's Notes below and it never stays in my fridge to the 3 week 'Best Before' date! Give it a try and let me know what you think in the Comments below. 

SALLY'S PALEO CAESAR SALAD DRESSING       Yield: about 1-1/2 cups

This thick, garlicky, tangy dressing has hit the spot for my Caesar Salad cravings, it is Paleo and dairy-free. 

2/3 cup organic extra virgin olive oil (or use half avocado oil)
1/3 cup fresh squeezed lemon juice (about 2 lemons) *NO substitute!!
2 Tbsp. nutritional yeast
1 Tbsp. capers, well drained (or they will thin down the dressing)
1¼ tsp. (1-2 cloves) minced garlic
1 Tbsp. anchovy paste  
1½ tsp. Paleo friendly Dijon mustard (I use Maison Orphee brand)
Fresh ground black pepper
Sea salt, optional 

Place all ingredients in a blender and blend on low for 10-20 seconds until emulsified and thick. Taste and adjust the seasoning to your liking with more salt, pepper, oil or citrus juice. Store in an airtight glass jar, (not a bottle), in the fridge for up to 3 weeks. Label and date the jar of dressing with the 'Best Before' 3 week date.

Sally's Paleo Caesar Dressing - thick, garlicky, tangy

**Chef's Notes:

• Try the dressing first without added salt, the capers and anchovies might be salty  enough for your taste buds.
• Drain the capers well for a thicker dressing.
• Once refrigerated this dressing will be thick enough to spoon out of a jar. It will thin at room temperature.
• To make a Double Batch: into a blender, measure 2/3 cup avocado oil and double the amount of all other ingredients.  Blend on medium speed, then reduce to low and slowly drizzle in 2/3 cup extra virgin olive oil. Increase speed to medium and blend until emulsified and thick.  

Until next time... Bon Appétit!
Please stay healthy, be safe, wear a face mask and take good care...

Recipe by Sally Rae
Photos by Sally Rae

'Grain-no-la' Bark

Translation ... "Grain-no-la" is my grain-free, nut based granola that after baking can be broken into chunks like bark or crumbled to resemble traditional granola. 

Avoiding grain can be a difficult task. Most people try to replace or reinvent their favorite grain based recipes with huge disappointment and usually costly experiments. I'm thrilled to report, this grain-free granola got high marks from both Paleo and non-Paleo diet friends and family! I used to like my granola chunky so either way this recipe fits the bill!

Activated nuts and seeds for 'Grain-no-la' recipe

Why use Activated Nuts and Seeds?
Nuts and seeds contain 'phytic acid' and enzyme inhibitors which forces the human digestive system to work overtime causing indigestion and a heavy, bloated feeling in the gut.

The way to reduce phytic acid and enzyme inhibitors is to soak, sprout and/or ferment the nut or seed. Sprouting is the basis of all plant life, concentrating nutrients and unlocking the germ of the seed to reveal its inner life. Soaking and dehydrating nuts and seeds at low temperatures provides superior nutrition and digestibility. 
This bark is a bit delicate, any chunks that crumble can be set aside to have with fruit and yogurt or just eat it out of the bag!!

'GRAIN-NO-LA' BARK   ~(Grain free, Gluten free, Paleo)   Yield: 2 trays bark
This recipe gives instructions to split the mixture into 2 small batches, then once chopped, mix them thoroughly together in a large bowl. You may need to split the mixture into more small batches, depending on the size of your food processor.

Ingredients:

Allow to cool completely on the parchment lined pan

1 egg white, lightly beaten
2 Tbsp. water
2 cups activated walnuts
1 cup activated cashews
1 cup activated almonds
1 cup activated pumpkin seeds, pepitas
1 cup activated sunflower seeds
1 cup unsweetened shredded coconut
3 Tbsp. melted coconut oil, cooled
1/2 cup organic pure maple syrup 
1-1/2 Tbsp. pure vanilla extract
1 tsp. ground cinnamon
1/2 tsp. fine Celtic sea salt 

Instructions: 

1. Preheat the oven to 300F and line 2 half sheet (13"x18") bake pans with parchment paper.
2. In a small bowl, whisk together the egg white with water until bubbly and slightly foamy. Add the cooled melted coconut oil, maple syrup and vanilla. Stir to combine.
3. Into a large bowl, measure 2 cups walnuts, 1 cup cashews, 1 cup almonds, 1/2 cup pumpkin seeds, 1/2 cup sunflower seeds, 1 cup coconut, cinnamon and salt. Mix and put half of the nut and seed mixture plus half of the liquid into a food processor. Pulse until well chopped and combined, but leave the mixture nice and chunky. Dump into a large bowl. Repeat with the other half of the nut and seed mixture and liquid mixture, pulse until chunky. Add to the already processed mixture in large bowl.
4. To this mixture add the remaining 1/2 cup each whole pumpkin and sunflower seeds. Mix thoroughly using a wooden spoon or your hands with disposable gloves. 
5. Divide the mixture on the parchment lined bake sheets, spread into an even layer and bake for 20-30 minutes or until golden brown and crispy. Keep an eye on it while baking as it can go from done to burned quickly.
6.  Remove pans from the oven and allow to sit at least 20 minutes to cool completely. DO NOT stir or break it up until completely cooled.
7. Use your hands to gently break the bark into chunks



When completely cool, gently break into chunks

8. Once cool, store the Grain-no-la Bark in a zip type bag in the fridge for up to 2 weeks... if it lasts that long!! 

If you try this recipe, please share your comments below ... Thank you!

Until next time ... Bon Appétit!

Recipe by Sally Rae
Photos by Sally Rae

Paleo Marinade for Vegetables

A basic guideline for Paleo style, clean eating is ... "eat whole foods, organic as much as possible and avoid processed foods ... if it looks like it was made in a factory, don't eat it!" 

Before changing to the Paleo diet, a bottle of my 'Bean Salad Marinade' (from For the Love of Food, page 156) was a staple in my fridge. Any leftover vegetables from meals became a quick marinated salad for the next day... whether it was stir fried zucchini, mushrooms and onions, roasted asparagus or steamed broccoli, carrots, even Brussels sprouts were tossed in a bowl with some thinly sliced fresh onion and the marinade.

Most of the Bean Salad Marinade ingredients from my original recipe are no longer allowed on my diet so I have been searching for a Paleo version. Last month I found a recipe that I have been adapting to my taste. I have used this marinade on raw vegetables, steamed vegetables and even with cooked sweet potatoes!

Fast and simple ~ Mixed Vegetables or Sweet Potato Salad

It is fast, simple and has numerous flavor variations. Warning this is addictive ... and healthy!! I use red onions because I love the color, but after marinating for 2 days it will turn the cauliflower pink. If that's a game changer for you, add the red onions just hours before serving or use sweet white onions instead. 
This is a make ahead salad. For the best flavor, allow the salad to marinate at least overnight, stirring occasionally... I let it marinade for two days before serving. You can use any variety of vegetables.

Here are a few suggestions for variety and whether to pre-cook or use them raw...
 ~raw florets of broccoli and cauliflower
 ~raw celery, sliced on the diagonal
 ~raw small zucchini, cut into coins
 ~raw red or sweet white onions, julienne, sliced thin 
 ~raw Sugar Snap peas, tips removed and cut diagonally into 2-3 pieces
 ~raw bell peppers in every color **only if you can tolerate nightshades
 ~raw or lightly steamed carrot slices
 ~steamed Brussels sprouts, cut in halves or quarters
 ~roasted asparagus, cut into bite sized pieces
 ~cooked golden beets, skin removed and diced 

Remember, always try to eat in season and choose organic when possible. Your local Farmer's Market is the ideal place to shop!

PALEO VEGETABLE SALAD MARINADE        Yield: about 2 cups

Marinated Raw Mixed Vegetables

    Keep a bottle of this basic marinade as a staple in your fridge!
The Basic Marinade:
1 cup apple cider vinegar
1/3 cup honey
1/2 cup avocado oil
1 tsp. granulated garlic
1 tsp. onion powder
1 tsp. Celtic Sea Salt
Flavor Options:
**Season the above Basic Marinade with your choice of the following;
   1 Tbsp. finely minced fresh dill weed 
   or 1/2 Tbsp. dried dill weed
   or 2 tsp. crushed dried thyme + 1 tsp. crushed dried sweet marjoram
   or 2 Tbsp. sulfate free grainy mustard + 1 tsp. dried dill weed 

In a 2 cup jar or shaker bottle, measure and add all the 'Basic Marinade' ingredients. Add your desired 'Flavor Options', shake well, label with the date and store in the fridge. 

For a 'Marinated Vegetable Salad': prepare 8-10 cups of vegetables and toss with a full recipe of Marinade. Serves 8-10

For a 'Sweet Potato Salad': Cook, cool, peel and dice 2 jumbo, orange sweet potatoes. Finely dice 1/4 cup each celery and red onions. Gently mix sweet potatoes, onion and celery with 1/2 cup or more of the Marinade. **Note: the grainy mustard option is fabulous with this one! Serves 6-8 

For a 'Red Beet Salad': Cook, cool, peel and julienne or slice red beets, toss with red or green thinly sliced cabbage and thinly sliced red onions. This one is messy but delicious!!

Any of these salad ideas are a welcome addition to a potluck any time of the year. With the busy holiday season approaching, take advantage of a make ahead, healthy dish to share with friends and family. 

Until next time... Happy Holidays and Bon Appétit! 

Recipe Ideas by Sally Rae
Photos by Sally Rae
Inspiration from Lichen Paleo, Loving AIP 

Low-Carb 'Seedy Crackers'

Changing to a Low-Carb, Keto or Paleo Diet presents plenty of food omissions, challenges and a lifestyle overhaul. Bread and crackers are difficult to replicate without the use of grains. Confronted with avoiding nuts and nut meal creates another difficulty, besides the fact that nut meal and flours produce a buttery, rich flavor to baked breads, crackers, pancakes, cookies etc.

Finding a crispy, delicious cracker is solved with these egg free, nut free, grain free, gluten free, crunchy, 'Low-Carb 'Seedy Crackers'. They are a bit delicate, not suitable for heavy dips but give them a try in softer dips and enjoy the crunch and flavor! They are fast and super easy to prepare and will be gobbled up quickly. The crunch factor is very satisfying and they are tasty. What more can one ask for?

The great benefit of making your food from scratch is to adjust recipes for your dietary needs. *Instead of ground flax meal you can substitute flax seeds or pulse the whole flax seed in a blender or coffee grinder. Ground flax provides a higher level of nutritional value than the whole seed. You can also adjust the salt to your taste. I use 1 tsp. of Celtic Sea Salt because I like the salty flavor. The salt can be reduced to 1/2 tsp. or no salt at all.

Low-Carb 'Seedy Crackers'

Completely cool and break into pieces

1 cup sunflower seeds
1/2 cup hemp hearts
1/3 cup pumpkin seeds
1/3 cup sesame seeds
*1/4 cup flax seeds
*1/4 cup ground flax meal
1+1/2 Tbsp. psyllium husk powder
1 tsp. sea salt
1 Tbsp. avocado oil
1+1/2 cups boiling water

Instructions: 
Heat oven to 350F. Line two 18"x13" jelly roll sheet pans with parchment paper or silicone mats to prevent the mixture from sticking.

Into a large mixing bowl, pour all the seeds, psyllium husk powder and salt. Gently mix well with a whisk. Add the oil and boiling water. Stir gently with a whisk until well combined and the mixture starts to thicken. Let it rest for a few minutes in the bowl, this gives the psyllium a chance to gel.
 

Divide mixture and spread thinly

Once the mixture has gelled, divide it between the two prepared pans and spread it as thinly and evenly as you can on the parchment. I use a silicone spatula to spread it in a back and forth motion, almost like icing a cake. If using your hands, have a small bowl of water to dip your fingers into from time to time to reduce the sticky factor.

Place in the oven and set the timer to 30 minutes. When the timer goes off, remove the pans and using a pizza cutter or a sharp knife, score the mixture into cracker shapes, if desired. Put them back in the oven and set the timer for another 10-15 minutes. Your crackers will likely take between 45 mins – 60 minutes to crisp up depending on the thickness. Seeds burn easily so you will have to watch them after the timer goes off. You can remove outer edges if they are done and return the center, uncooked parts to the oven. You’re aiming for crisp crackers but keep in mind they continue to cook a little when you get them out of the oven.
 

Store in a 2-quart sealer

Once they’re done and completely cooled, remove from the parchment and break along the scored lines or just break into pieces. Gently put them in a sealed container and enjoy!

Notes:

• It’s important that you have the right amount of psyllium husk powder. This is what forms the gel and that is what allows it to turn into a nice cracker.
• Make sure to pat out the mixture as thin as you can. Not only will it speed up the cooking process, but it also makes it more likely to get crispy, which is exactly what we want.
• Make sure to give it plenty of time to crisp up after it is done baking. No gobbling it while it’s still hot!
• Though you can use whatever seeds you like, it’s important that you use seeds are on the small side, like sesame seeds, hemp seeds, and things like that.
• These will keep for about a week or two (if they last that long!) when stored in a 2-quart sealer.

Soup and Low-Carb Seedy Crackers

Until next time... Bon Appétit!

Recipe by Sally Rae
Photos by Sally Rae