Turn Vegetables Into Noodles!

My new toy!

The popularity of recipes using spiralized vegetables is on the rise. Spiralizers, whether hand turned or electric, produce the likes of zoodles from zucchini and swoodles from sweet potatoes to name a few! Grocery stores, and even Costco are selling vegetables in noodle and ribbon forms... low carb, gluten free, Whole30 and Paleo diet compliant... a fun and healthy option.

Simple to assemble with few parts

I have been following a fairly strict Paleo diet since completing a month of Whole30 in May 2018. I was beginning to get bored with the meals until I found a few tools to help make cooking and eating a bit more fun. For almost a year, I had been searching for an electric spiralizer... my strict requirements include; compact, easy to use, easy to clean, minimal storage space. Most of the electric versions I found didn't tick the boxes until someone turned me onto the 'Gourmia Curly Q Electric Spiralizer'... Thank You DC!!

Compact for storage

This little gem compacts neatly for storage and requires only a 10-1/2" height clearance. The bowl is easily used for storage if you want to prepare the vegetables earlier in the day and store your vegetable 'pasta' covered, in the fridge until meal time. There are three cone blades; ribbon, fettuccine and spaghetti. 

Zoodles and conical ends that remain

The vegetables must be trimmed to fit in the chute. 
Very skinny vegetables, like carrots will not work well, as there is a small, center core of waste from the blades. Also a cone shaped piece remains after spiralizing. I just set them aside and chop these ends for another use. I have been obsessed with Asian inspired flavor profiles lately. This is my new favorite zoodle salad recipe...

THAI 'ZOODLE' SALAD         Yield: 6 servings
This flavorful, crunchy salad is night shade free and is also Whole30 and Paleo compliant. 

4 medium zucchini, spaghetti spiralized
1 medium carrot, coarsely grated 
½ English cucumber, sliced into 2" long, thin strips 
4 green onions, sliced on the diagonal 
½ cup of fresh cilantro 
¼ cup activated, toasted almonds, roughly chopped 
kosher salt 

Thai Dressing: 
1/8 tsp. wasabi powder 
2 cloves garlic, finely minced 
2 Tbsp. fresh ginger, peeled and finely minced or grated 
¼ cup green onion, thinly sliced 
2 Tbsp. rice vinegar 
2 Tbsp. coconut aminos 
2 Tbsp. almond butter 
1 Tbsp. sesame oil 
1/3 cup coconut milk

Instructions: 
1. Run the zucchini through a spiralizer spaghetti blade, then break the zoodles into 8" length pieces. Place it in a bowl.
2. Add the grated carrot, sliced cucumber and green onions. Set aside while you make the Thai Dressing.
3. For the dressing; combine the wasabi powder, garlic cloves, ginger, green onions, vinegar, coconut aminos, almond butter, sesame oil and coconut milk in the jar of a blender. Blend on high until you have a smooth dressing.
4. Toss the zoodles with just enough of the dressing to get it well dressed, season to taste.
5. Add the fresh cilantro and gently toss, garnish with chopped almonds. Serve immediately. 
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This summer I tried a new zucchini seed in my garden from William Dam, called 'Cassia Organic'. It is a true Italian Romanesco summer squash. I will definitely grow this variety again next year. High yielding and cool tolerant, a nutty flavor, firm flesh and makes sturdy zoodles. I had several comments from friends that my Cassia Zoodles, after a gentle stir fry in coconut oil, then a quick steaming were very close to the texture of 'real' pasta! If you don't garden or just want to try them out first, Jeremy and Kerri of Rhubarb Ranch had the Romanesco summer squash at the Saturday Market ... watch for them next summer!

Gently saute in a bit of clarified butter or coconut oil

Until next time ... Bon Appétit!


Photos by Sally Rae
Recipe by Sally Rae

How to Activate Nuts... and Why!

If you notice a heavy feeling in your gut after eating regular commercial nuts, you are experiencing indigestion from the enzyme inhibitors and phytic acid that naturally occur in them. Soaking nuts and seeds 'activates' them and neutralizes the anti-nutrients in these plant foods.

Activated walnuts, macadamia nuts and pecans

Nuts and seeds contain 'phytic acid' also known as phytates which binds to minerals in the digestive tract, making them unavailable. Sprouting removes phytic acid which is found in most nuts, seeds, grains and legumes. 

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. When substituting nut and seed flour in grain-free diets it is crucially important to prepare the nut and seed flours properly to avoid mineral deficiencies.

Nuts and seeds also contain enzyme inhibitors which prevents the seed from sprouting prematurely. This also forces the human digestive system to work overtime to break down this food. The perfect conditions to germinate include warmth and moisture. The way to reduce phytic acid and enzyme inhibitors is to soak, sprout and/or ferment the nut or seed. This also applies to grains and legumes.

May traditional cultures used salty sea water to soak nuts then dry them in the sun. At home, use a good quality sea salt and water to soak the nuts and a dehydrator at 135⁰F or the oven between 135⁰F and 150⁰F can be used to dry them.

HOW TO ACTIVATE NUTS AND SEEDS
Clearly most commercial nuts are not properly prepared, although 'sprouted' raw nuts can be found in health food stores. At home, you can do a lot of nuts at a time and freeze them, that's what I do!

Ingredients:
A variety of raw nuts; pecans, walnuts, hazelnuts, almonds, macadamia nuts
Good quality sea salt

Place each variety of nuts in a separate large bowl with 2-3 Tbsp, of sea salt that is dissolved in water.
Soak for 10-12 hours or overnight *NOTE: if using cashews soak between 3-6 hours or they will become slimy. After soaking whole almonds, remove the skins before dehydrating. Pinch them between your thumb and first finger and the skin will pop off.
Drain nuts through a sieve, rinse thoroughly under running water and shake out excess water.
Place each variety of nuts on separate dehydrator trays
Dry at 135⁰F for 12-14 hours or until they are crispy and dry.
 
I have never liked the slight bitterness of walnuts... once activated they have become my second favorite nut, next to pecans!
Until next time... Bon Appétit!


Photo by Sally Rae

Whole30 ~ For The Health Of It

I recently had a consultation with a Functional Medicine Practitioner. My personalized prescription started with a Paleo style, whole organic foods, AIP (Autoimmune Protocol) diet. For 30 days, the guidelines followed are easily found through "Whole30". I learned how some of my favorite foods are having a negative impact; creating chronic inflammation, low energy levels, digestive issues and chronic pain without even realizing it.
 
This protocol does require effort; grocery shopping, meal planning, dining out, discipline ... it comes down to taking responsibility for your plan and learning to say 'No, thank you'. YOU make the choice to eat something healthy, to commit 100% for the full 30 days. *"The plan eliminates the most common craving-inducing, inflammatory, blood-sugar disrupting, gut damaging food groups for a full month. The 30 days are required to break bad habits and stop unhealthy cravings ... to let your body heal and recover from whatever effects those foods may be causing ... and push the reset button with your health, habits and relationship with food."

Whole30 compliant

Read Labels!! 
I was shocked to find hidden sugar, sulphites and grains in many of my favorite condiments. My pantry is now re-stocked and Whole30 compliant with ... Spectrum Organic Balsamic Vinegar of Modena (natural occurring sulphites is Whole30 compliant), Red Boat Fish Sauce (no sugar, just anchovies and salt), Coconut Aminos to replace soy sauce, Maison Orphée Organic Raw Dijon Mustard, Primal Kitchen Real Mayonnaise with avocado oil, organic coconut milk and cream and Chosen Foods cold pressed naturally refined Avocado Oil for all cooking and high heat applications. Avocado oil has health benefits similar to olive oil, and a high smoke point (260̊ C or 500̊ F). At its smoke point, an oil begins to break down producing toxins and trans fats that can have a foul odor and taste and are toxic to our body.

For years I have not eaten nightshades; potatoes, tomatoes, eggplant and peppers, they trigger my arthritis. With recent health concerns, I have been eating a totally grain free diet since May 2017, no grain of any kind including all rice and corn. The Whole30 plan has also eliminated all dairy, sugar (including stevia, a bit shocking but I now understand WHY), legumes, alcohol, carrageenan, MSG, sulphites, baking, junk food and treats. There are a few exceptions to the rule, so it's best to check out the Whole30 site. I found their 'tough love' section very helpful. *"It's not hard" ... *"It's only 30 days and it's for the most important health cause on earth--the only physical body you will ever have in this lifetime."

The recipe below started out with a need for something I could have on hand for any meal of the day and take on the ferry for a quick, healthy snack or lunch. It has morphed into one of my favorite foods; crunchy yet creamy, filling and healthy, with options to make it into a complete meal by adding olives, avocado slices or hard boiled eggs. 
I hope you enjoy it as much as I do!

Kale Salad with Avocado/Lemon Dressing   Yield: 4-6 servings 
Crunchy yet creamy, even on the third day in the fridge! Turn this salad into a more complete meal by adding olives, avocado slices and/or sliced hard boiled egg.

1/2 bunch organic kale; washed, dried, stems removed and thinly julienne sliced 
1 Tbsp. fresh squeezed organic lemon juice 

Mise en place

1 Tbsp. organic extra virgin olive oil 
6 small leaves Chinese cabbage, thinly sliced 
3 large organic mushrooms, halved and sliced 
1/2 small organic zucchini, halved lengthwise and sliced 
2 stalks organic celery, sliced on the bias (diagonal cut) 
3 organic green onions, sliced on the bias (diagonal cut) 
~Serve with olives, sliced avocado and/or sliced hardboiled egg, optional  

Wash and dry the kale, remove and compost heavy stems, julienne slice leaves thinly. Place in a large bowl with 1 Tbsp. each lemon juice and olive oil. Massage the kale until softened. Set aside and make the dressing.

Avocado/Lemon Dressing 

Avocado/Lemon Dressing

3 Tbsp. fresh squeezed organic lemon juice
1/3 cup organic extra virgin olive oil  
1 large or 1-1/2 small, ripe avocados  
1 tsp. organic Dijon mustard  
4 cloves organic garlic, minced  
1/2 tsp. sea salt  
1/4 tsp. freshly ground pepper 

To make the dressing; in a small food processor, combine all dressing ingredients until smooth, set aside. 

For the salad; wash, trim and cut all remaining vegetables, add to softened kale and toss to combine. The dressing will be thick, spoon over salad and 'rub' into ingredients with a silicone spatula or the back of a spoon. Continue to rub and fold the dressing into the salad until combined. 
For a more complete meal, serve with olives, sliced avocados and/or hardboiled eggs.

Healthy, delicious and Whole30 compliant!

Till next time ... in good health and Bon Appétit!


Recipe by Sally Rae
Photos by Sally Rae
*Some Information above has been gathered through Whole30