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 

Thai Sweet Potato Soup

Happy very Belated Thanksgiving! My computer was out of commission for a few weeks and I didn't realize how much I would miss it until it was gone! 

We had a wonderful Thanksgiving feast of Braised Lamb Shanks, a Double Smoked (half leg of) Ham, Lemon Olive Oil Roasted (home grown) Sweet Potatoes, Wilted Fresh (garden) Kale and Sweet Onions with Blackberry/Ginger Balsamic Vinegar, the last garden Zucchini stir fried with Mushrooms, Fermented Dill Pickles and Pickled Beets. We were already stuffed, so dessert was kept light with a Lemon Ricotta Cheesecake and Lemon Curd made in the Instant Pot. 

It's that time of year again, when grocery stores carry the super ginormous, orange fleshed sweet potato. Now that the holiday has passed, the prices have dropped, so if you have a cool storage area, now is the time to stock up. These huge tubers are great for dehydrated dog treats, soups and Sweet Potato Salad. I made a double batch of the recipe below for my freezer and look forward to it warming and nourishing us through the upcoming monsoon season! This recipe is easily converted to vegetarian by substituting vegetable stock and diced, cooked sweet potato instead of chicken... and omit the whipping cream.

THAI SWEET POTATO SOUP WITH CHICKEN         Yield: 8 servings
This soup is a great way to use those really huge sweet potatoes now available at low prices. It is easily converted to vegetarian by substituting vegetable stock and diced, cooked sweet potato instead of chicken and omit the whipping cream.

2 large sweet potatoes, peeled and diced (8-10 cups diced)
1 onion, diced

Thai Sweet Potato Soup with Chicken

3 cloves garlic, peeled and minced
1 generous Tbsp. organic coconut oil
1-1/2 Tbsp. freshly grated ginger
5-6 cups flavorful chicken stock
1/8-1/4 tsp. cayenne pepper
1 fresh lemongrass stalk
2 kefir lime leaves
salt and black pepper to taste
1 can (400 ml) unsweetened coconut milk
1/2-1 Tbsp. fresh lime juice, optional
1/2 cup whipping cream, optional
1-1/2 cups cooked, diced chicken meat...
       or cooked, diced sweet potato

In a large stock pot melt coconut oil over medium heat. Add the chopped onions, garlic and ginger. Sauté until softened and fragrant but do not brown. Clean the outer leaves then pound the bulb end of the lemongrass with a skillet or flat meat tenderizer. Add the chicken stock, cayenne, lemongrass, Kefir lime leaves, salt, pepper and diced sweet potato. Bring to a boil, reduce heat and simmer, partially covered for 20-30 minutes until the potatoes soften.

Remove the lemongrass and Kefir lime leaves. Use an immersion blender and purée the mixture until smooth. Add the coconut milk and bring back to a simmer, stirring often... do not boil!
Stir in the cream if using. Taste and adjust the seasoning if necessary with lime juice, powdered ginger, cayenne, salt and pepper.
Ladle soup into servings then divide the chicken meat equally to each serving.
  
Till next time... Bon Appétit!

Photo and recipe by Sally Rae 

Growing Sweet Potatoes

Last fall I discussed a DIY version of starting your own sweet potato slips in; 'Sweet Potatoes ~ from Slips to Harvest'...  there are several ways to start the sprouts; in soil or water. I have heard using soil produces more sturdy, vigorous slips, so I am starting some with each method. A week after these photos, I found the sprouts growing faster in the water version rather than soil. However, in the soil, roots were growing alongside the sprouts, so I will monitor their progress and see how my comparison pans out.

Already sprouting in the kitchen

I bought three, orange flesh sweet potatoes last November. I stored these potatoes in the kitchen, above the stove on a turret for good air circulation. The kitchen is well lit with a temperature of 18-21C (65-70F.) The beginning of February, I planted two in soil, kept continuously warm and moist, and cut another in half, suspended with skewers in jars of water. (Be sure to rinse the jars and replace the water when it becomes cloudy.) The potatoes already had small sprouts, so now I will wait until the sprouts are 2-3 inches and vigorous. Then pull the sprouts off of the sweet potato and put into water until there are lots of roots. At this point, transplant them to starter pots with soil. When the slips are 6-12 inches tall you can plant them outdoors providing there is no danger of frost or move them to a greenhouse."

Cut in half in water ~ In moist, warm potting soil

When it is warm enough outside, transplant the slips 12-18 inches apart in tilled, fertile, well-drained soil. Plant deep enough to cover the root and about 1/2 inch of the stem. They are a vine, so provide some type of structure for them to climb and do not remove any of the foliage or vine as it grows. Water with a starter solution of fertilizer high in phosphorous, then water generously for a few days to be sure the plants root well. Water regularly after that, provide good drainage and don't let them sit in water. Deep watering in hot, dry periods will help increase yields. However, if you are planning to store some of the potatoes don't give them extra water late in the season. Weed occasionally but do not prune the vines, they should be vigorous. Harvest 3-4 months after planting when the leaves begin to turn yellow.

In the meantime, Denman Island has been hit with a week long, winter storm of unusual, heavy snowfall and power outages. It has been difficult to get computer time and cooking some days was either on the wood stove or outdoor propane BBQ. The temperature is rising above freezing and the snow has turned to rain. It will take us a day or so to dig out of this one!!

Day two of seven... and still snowing!

Till next time... Bon Appétit!

Photos by Sally Rae

Hasselback Sweet Potatoes

Sweet Potatoes are a traditional side dish for Thanksgiving and Christmas. In a previous Blog, 'Sweet Potato or Yam?', I wrote about the different colors of these tubers and history of the term 'yam'. I have added a new 'Label' for 'Sweet Potato' to my Blog. Click on the label for a quick reference... from recipes all the way to DIY slips and information on growing them.

Hasselback potatoes are commonly prepared using white fleshed potatoes. For anyone avoiding the nightshade family this is a delicious substitute. You may even find you prefer this easy, sweet and crispy version instead!

Use 2 wooden spoon handles

Use the dark orange flesh variety of sweet potato. They remain moist and sweet when baked. 
If you are not confident in your knife skills, use either two chop sticks or the handles of two wooden spoons to prevent slicing completely through. I have heard specialty kitchen shops sell a gadget for cutting hasselback potatoes but these methods will work just fine. 

HASSELBACK SWEET POTATOES
Sweet and moist on the inside and crispy on the outside. These sweet potatoes are the perfect side to serve at any festive occasion!

4 medium sweet potatoes
1-1/2 Tbsp. unsalted butter, melted
2 tsp. olive oil
1 tsp. minced fresh thyme 
1/2 tsp. granulated garlic
1/4 tsp. sea salt
1/4 tsp. freshly ground black pepper 
 

Preheat the oven to 425 F. Line a baking sheet with aluminum foil. Make a series of 1/8-inch slices along each potato, slicing 2/3 of the way through. (*See notes above using wooden spoon handles or chop sticks as a guide.)
Stir together the melted butter, oil, thyme, garlic, salt and pepper in a small bowl. Rub the potatoes all over with the mixture, getting in between the slices.
Place on the baking sheet and roast until the center of the potatoes are tender and the outside is crisp, 50 minutes to 1 hour. 
Halfway through the roasting time, remove the potatoes from the oven and run a fork gently across the tops of the potatoes, using light pressure, to fan the slices and separate them from one another. 

Till next time... Bon Appétit!

Roasted Hasselback Sweet Potato

Photos and Recipe by Sally Rae 

Start Your Own Sweet Potato Slips

The 'sweet potato' is an easy to grow, heat and drought tolerant vegetable of tropical origin. Sweet potatoes are grown from 'slips' which are sprouts that are grown from stored sweet potatoes. In the spring, you can buy slips from local garden centers ready to plant. However, if you're looking for a DIY method, it's the right time of year to prepare starting your own slips to plant next spring.

Leaf and flower of red skinned, orange flesh sweet potato

According to the 'Old Farmer's Almanac'; "November is when the best of the new harvest is in grocery stores. To start your own slips for next spring; purchase new harvest, unblemished, medium sized sweet potatoes. One potato should yield about 12 plants. Store these potatoes in a well lit room with a temperature of 18-21C (65-70F.) Keep them there until 90 days before the last Spring frost date. They will then need to be planted in soil and kept continuously warm and moist for another 90 days. To do this, use a 1-1/2 gallon pot for every 2 potatoes. Poke drainage holes in the bottom and fill with 3 inches of mulch followed by potting soil. Plant the potatoes in the pot at a 45 degree angle so the sprouts will grow above the soil. When the slips are 6-12 inches tall you can plant them outdoors providing there is no danger of frost or move them to a greenhouse."

White skinned and flesh sweet potato

This summer was my first experience growing sweet potatoes. Each slip was transplanted to a large pot in the portable greenhouse. The vines and flowers were an attractive addition to the greenhouse and received many comments. The red skinned, orange flesh sweet potato leaf had three points, see top photo. The white skin and flesh potato had more of a heart shaped leaf, see photo on right. Both varieties had the same beautiful purple flower.  

Red skin, orange flesh sweet potato

To harvest, I dumped each pot into a wheel barrow. The root system of the white skinned variety was very heavy with few tubers. The root system of red skinned was much less but more tubers, although small. Interesting, the largest white sweet potato came from a slightly smaller sized container.

In the photo of my meager 'harvest' below right; the white skinned sweet potatoes on the left were from the smaller sized pot. The red skinned and white to the right were both planted in the same sized, larger containers.

I was pretty excited with the amount of red skinned sweet potatoes, my preferred variety, but was disappointed with how small they were.
With no idea of what to expect, I was hoping for larger tubers but will certainly experiment more next year... maybe in the garden instead of containers? ...under a plastic tunnel to keep in the heat?? In the meantime, I will gather a few good candidates for my DIY slips for next Spring.

I have covered the topic of Sweet Potatoes in three previous posts. This past May featured a favorite recipe for 'Sweet Potato Salad' and in Sweet Potato or Yam, January 2015 a delicious 'Curried Sweet Potato Soup' recipe. The price of sweet potatoes has dropped dramatically for Thanksgiving, so if you have yet to try these two recipes, now's the time! And don't forget the pooch! The humongous sweet potatoes dehydrate to the perfect size for doggie treats, another sweet potato method from 'Going to the Dogs'.

Till next time... Happy Thanksgiving and Bon Appétit!

Photos by Sally Rae

Sweet Potato Salad

When I stopped eating the nightshade family; (potatoes, tomatoes, eggplant, peppers) I had cravings and felt pangs of deprivation for 'potato salad'! I had to find a substitute and began to experiment with sweet potatoes. They are available in a variety of colors and textures and are very different from a white potato... some are white fleshed with a dry texture, some are brilliant orange and moist.  

Erroneously we call the orange-fleshed sweet potatoes yams. A little history lesson... several decades ago when orange-fleshed sweet potatoes were introduced in the southern US, producers and shippers called them 'yams' to distinguish them from the traditional white-fleshed type. This was the English version of the African word 'nyami', referring to the starchy, edible root of the Dioscorea genus of plants. Which is why most people still think of orange-fleshed sweet potatoes as yams regardless of their true identity!!  
For more information on Sweet Potatoes, including a soup recipe, visit my previous post from last January, where I discussed this topic at length in 'Sweet Potato or Yam'
 
Whether are traveling for the Victoria Day long weekend or hosting a backyard pot luck, this salad is a safe bet with an oil and vinegar dressing rather than mayonnaise.


SWEET POTATO SALAD            Yield: 4-6 servings
For those of us who avoid night shades, this salad is delicious served warm or cold! 

2 lb. orange sweet potatoes

Sweet Potato Salad ~ delicious warm or cold!

1 sweet onion, red or white
Extra virgin olive oil
Sea salt
Freshly ground black pepper
1/2 cup pecans; roasted and coarsely chopped
3 Tbsp. Dijon mustard
2 Tbsp. red wine vinegar
2 Tbsp. cooking Sherry
1/3 cup grape seed oil
1-1/2 Tbsp. minced fresh parsley

Toast pecans on a bake sheet with shallow sides at 350F for 3-5 minutes, Remove from oven, transfer to a plate and set aside. Increase oven temperature to 425F and lightly oil the bake sheet, set aside. Peel and wash sweet potatoes, dice into 1/2 inch cubes. Peel onion and dice into 1/2 inch cubes. Toss diced sweet potato and onion in a large bowl with a drizzle of olive oil, season with salt and pepper. Place on prepared bake sheet and spread out into a single layer. Bake in preheated oven for 15-20 minutes, stirring once.
While the sweet potatoes cook, prepare the dressing. Whisk together Dijon, wine vinegar and cooking Sherry. Pour grape seed oil slowly in a thin stream, whisking constantly. Stir in minced parsley.
When the potatoes are tender when pierced with a fork, but not mushy, transfer to a bowl. Gently mix in toasted pecans. Add dressing and gently toss to coat. Serve warm or cold. Store tightly covered in the fridge.

Till next time... enjoy a safe, Victoria Day weekend and Bon Appétit!  


Photo by Sally Rae
Recipe collaboration with Elizabeth Williams