5 minute quinoa veggie soup

Everytime I roast a chicken or cook any chicken cuts with bones, I make homemade bone broth. I have 2 quart- and 6 pint-sized jars of stock in my freezer currently. And a chicken carcass in the fridge waiting to be turned into broth (should yield roughly 3 quarts, total). I put bone broth in everything I can, since it is such an easily assimilated source of calcium, gelatin and protein. It's great for healing a damaged gut, as well. Therefore, at any given moment, I have soup ingredients on hand. The other day, the kids were hungry and ready to mutiny. I felt like I had "nothing" in the house for lunch (translation: no left overs, or anything easy or ready-made). I pulled a jar of bone broth, grabbed some veggies & quinoa flakes and we had a lunch in 5 minutes.

INGREDIENTS:

• 1 pint of bone broth
• veggies - we had broccoli & cauliflower
• sea salt
• coconut oil
• 1/2 cup quinoa flakes
• juice of 1/2 lime
• fresh cilantro
• fresh minced ginger, about 1 tsp
• thinly sliced onion stalks
  
• coconut milk, a few tsps in each bowl

DIRECTIONS:

1. in a saute pan, saute ginger & veggies in coconut oil with sea salt.
2. add bone broth, bring to boil.
3. add cilantro leaves and steams.
4. add quinoa flakes, turn down heat and simmer for several minutes - quinoa will thicken.
5. add sliced onion stalks.
   
6. remove from heat and allow to cool.
7. pour in a little bit of coconut milk into each bowl and stir.
   

Yield: lunch for two hungry kiddos and their mama. obviously, very easy to double, triple, etc.

ALTERNATIVES:

• try onions or other aromatics in addition to or in place of ginger.
• add chicken meat.
  
• use pre-cooked grains (buckwheat, quinoa, millet, rice, etc) instaed of quinoa flakes.
• use pre-cooked rice noodles instead of quinoa flakes.
  
• try various veggie combinations.
• spice it up with cayenne pepper or minced hot peppers.
  

Roasted Chicken & Turnip Greens over Penne with Sweet Potato Fries

We had a potluck picnic to attend last night. Prior to our all consuming allergy situation, I would have brought hummus and pita, potato salad, tuna pasta salad, chips and salsa or cheese and crackers. Basically, your traditional summer picnic fare. Now, however, I have a bit of a challenge. I need to think of things that I can make in advance, that travel well and that are easy to eat in public. And are yummy and nutritious. Of course.

Yesterday, we settled on pasta, since my kids will eat it no matter what. I don't know about yours, but my children almost abjectly refuse to eat unless they are sitting in their chairs at home (or strapped into the carseat - something about the car makes them both suddenly starving). It doesn't help that the picnic was at a park with two fantastic play structures and a nice paved bike path. Lily is very into her big wheel right now, so she spent most of her time riding back and forth on one section of the loop. Here is the recipe that enticed her off of her big wheel, if only for 3 minutes.

INGREDIENTS:

PASTA

• Roasted chicken - 1 breast, 1 thigh, 1 drumstick - chopped up
• Turnip Greens
• Brown Rice Noodles (Penne)
• 1/2 cup, approx, chicken bone broth (or water)
  
• Onion
• Parsley
• Olive oil
• Spices, several pinches of each, to taste: sea salt, pepper, sage, fennel, thyme, rosemary, basil, marjoram*
  

*the idea here was to mimic the flavor of an italian sausage - hence the sage & fennel

FRIES

• one large sweet potato, cut into fries or wedges or chunks
  
• coconut oil (roughly 2 Tbsp)
• sea salt

DIRECTIONS:

PASTA

1. Saute onion in olive oil with sea salt.
   
2. When onions are translucent, add remaining spices (including parsley) and the bone broth. Simmer for a few minutes.
   
3. Add roasted chicken pieces.
   
4. Add rinsed & chopped greens.
5. Stir greens while sauteing. When they are ready, they will turn bright green and wilt slightly.
6. Stir in prepared pasta. Add more olive oil and sea salt if necessary.
   

Yield: Many. This would serve the four of us plus leftovers more than enough for lunch the next day. Perhaps 4-6 adults, depending on side(s) served?

FRIES

1. Cut sweet potato(es) into whatever type of small pieces to you like - traditional fries, wedges, or chunks.
   
2. Coat with melted (if not already liquid due to it being 80+ degrees outside) coconut oil & sea salt.
   
3. Place in a single row on two baking sheets.
   
4. Bake at 400*F for 10 minutes. Turn over and bake for an additional 7-10 minutes. You want them golden and slightly crispy, but not burnt.
   

Yield: 4-6 as a side dish. Obviously the more sweet potato you use, the more you can serve.

ALTERNATIVES:

PASTA

• Try different greens, or a mixture of greens.
  
• Try turkey or bacon or salmon, or actual sausage (then go easy on some of the sausage spices).
  
• Experiment with different noodle shapes.
  
• Serve over rice or buckwheat or millet or quinoa instead of noodles.
• Add other veggies - zucchini, broccoli, carrots, etc.
  

FRIES

• Try 1/2 sweet potatoes, 1/2 carrots.
• Try different oils.
  
• Add spices like cayenne pepper & paprika for cajun fries.
  

Avocado-Banana-Coconut-Zucchini Bread*

* Not as gross as it sounds. And isn't THAT an apetizing way to begin a yummy breakfast bread recipe. Ha!

This recipe was born in response to a Dave-issued challenged. I was lamenting that we don't have any good egg replacers for baking. We can't do eggs anymore, apparently. Xanthan gum comes from corn, so we're avoiding that for now. Flax seed meal gel is out because we are avoiding all seeds and nuts for the now. Bananas are our only option really, and even then it's not always an appropriate or complementary flavor. So, Dave suggested avocados. And I scoffed. So he googled (avocados and baking to prove that other people do it) and here we are. I am only brave enough to try it mixed with bananas right now. Another time, perhaps I'll try just avocados.

I admit that it is still in the oven, so I will have to update when we've actually tasted it. However, I did taste the batter (of course) and that was super good. It had the consistency of cake batter, so I'm very interested to see the texture of the bread when it's ready.

EDITED TO ADD:
Okay it's out of the oven and cooled. It is GREAT. Very creamy. Pretty much half way between traditional banana bread & cake. It puffed up quite nicely and the edges are golden and perfect. I think I'll take a picture before we eat it all. The girls love it. It's very rich, so next time I might take out most of the coconut oil - avocados are pretty fatty, I forgot just how much. It's pretty sweet, too, so perhaps only 1/4 cup brown rice syrup... Also, I might make it as two thinner cakes, or perhaps as small muffins (so it will hold together a bit better). I also recommend letting it cool completely before cutting into it, or it will just tear apart.

INGREDIENTS:

• 2/3 cup brown rice flour
• 2/3 cup sorghum flour
• 2/3 cup tapioca flour (AKA tapioca starch)
• 1 tsp baking soda
• 1/2 tsp sea salt
• 1 med banana
• 1 med avocado
• 2 small (or 1 med) zucchini, peeled & grated
  
• 1/2 cup coconut oil*
  
• 1/2 cup brown rice syrup**
• 1/2 cup coconut milk

[This time, I really did measure everything out, just for this blog. Also, in case it was a disaster, then I would have a starting point from which to add or subtract ingredient amounts. There's nothing like pubicly experimenting with baking.]

* Next time I would omit most of this oil - maybe a half TBSP just for flavor.
** Reduce to 1/4 cup sweetener

DIRECTIONS:

1. Mix flours, soda & salt. Set aside.
   
2. In a separate bowl, mash banana & avocado.
   
3. Add grated zucchini. Blend with a hand blender or in a food processor.
   
4. Blend in coconut oil, brown rice syrup & coconut milk, one ingredient at a time.
   
5. Slowly add avocado mixture to flour mixture, gently stirring.
   
6. Pour batter into a round cake pan.
   
7. Bake at 350*F for 30-45 minutes. You will know it's done when the edges are golden brown and a knife tip comes back clean after you poke it in the center.
   

Yield: 1 single-layer cake. Theoretically, it should serve 8. In our house, it will be gone by breakfast tomorrow.

ALTERNATIVES:

• Use honey or maple syrup instead of brown rice syrup.
  
• Use a different oil - say palm oil shortening - instead of coconut oil.
• Use rice milk instead of coconut milk.
  
• Add corn-free vanilla extract (1 tsp).
  
• Sprinkle coconut on top before baking.
• Add allergy-friendly chocolate chips.
  
• Try different flour mixtures and ratios.
• Add spices - cinnamon, clove, allspice, nutmeg... to get a spiced zucchini bread taste.
  

Tart Cherry Tart

This is probably one of the best desserts I've made since we cut out "everything". It was unbelievably simple and quick. I put it in the oven while we were eating and it was ready by the time we were done. That fact that the Cherries were hand-picked by the children (and myself & Dave's mom) in a local orchard makes it that much better.

INGREDIENTS:

• 1/2 cup brown rice flour
• approx 1/4 cup palm oil shortening
  
• 1/4 tsp baking soda
• 1/8 tsp sea salt
  
• 2 cups (pitted) tart cherries
• approx 2 TBSP coconut oil
• approx 2 TBSP maple syrup
• approx 3 TBSP GF breadcrumbs

DIRECTIONS:

CRUST

1. Mix flour, soda & salt.
   
2. Mash shortening into flour mixture with a fork, until crumbly.
   
3. Press "dough" into the bottom of a pie pan.
4. Prick with a fork all over.
   
5. Pre-bake at 400*F for 10 minutes or so (will start to look "golden").
   

TOPPING

1. Mix cherries, coconut oil (melted if it's not already melted due to ambient temperature), maple syrup and 2 Tbsp of bread crumbs.
   
2. Pour cherry mixture over pre-baked crust. Spread evenly.
   
3. Sprinkle remaining breadcrumbs (~1 Tbsp) over top.
   
4. Bake at 350*F for 15-20 minutes.
   

The tart will be gooey. It may not come out of the pie tin in nice, whole pieces. However, it is fantastically good, even if it starts to resemble more of a crumble or cobbler than a pie or tart.

Yield: realistically, this yields a modest after-dinner dessert for four adults. (Or two adults and two small children with enough for two adults to snack on after said children are in bed. Ahem.) You could easily double (or triple, etc) the recipe, use two pie pans (or glass casserole dishes, whatever you have) and have enough for lots of people. Or lots for a few people.

ALTERNATIVES:

• Add 1/2 tsp vanilla or almond extract in the crust.
• Use coconut oil in place of palm oil shortening in crust.
• Try adding toasted coconut to the crust and/or to the top of the tart.
  
• Try allergy-friendly chocolate chips mixed into the filling and/or on top.
• Try different flours: quinoa flour is especially finely ground and makes great cookies and pie crusts. It does have a particularly unique (read: strong) flavor.
  

coconut-molasses stir fried veggies

We have hit harvest time, the time of abundance. Fresh veggies are coming out our ears, so it seems. What better way to enjoy lots of veggies at once than a quick & easy (and of course, delicious) stir fry.

We just had this for lunch. Lily just told me that she's "not really a big fan of this stir fry." When I asked her what didn't she like, she said the "taste of all of it." Well, then. Aevryn and I thought it was great. Aevryn is also currently eating a wedge of lemon. Make that, Aevryn is currently spitting out a wedge of lemon. So, perhaps her palette is suspect. Lily and I just had a conversation about when you don't like something, the cook isn't going to jump right up and make you a brand new meal. I offered to let her forage in the fridge for a meal or she could try her stir fry again. Guess who's decided the stir fry is good after all (once we took out the onions)? Gotta love my houseful of negative first responders.

INGREDIENTS:

• Whatever veggies you have on hand. We used: cauliflower, broccoli, onions, green onions, cilantro, left over shredded cabbage, left over shredded kolrabi
• roughly 1/2 cup or so of bone broth (we freeze ours in pint-sized jars so that we always have broth on hand). You can easily sub water.
• roughly 1/4 cup coconut milk
• coconut oil
• juice of half a lemon
• sea salt
• pepper
• 1/4 cup or so nutritional yeast
• 1 TBSP molasses
• I would have added ginger, were it in the house. I thought it was when I started gathering my ingredients. Oh well. Blame it on the kitchen gnomes.
  

I feel compelled to make it known that I really don't measure out my ingredients. I do pinches and handfulls and drizzles and squeezes. My measurements here are really just approximations.

DIRECTIONS:

1. Saute onions (& ginger).
   
2. Add bone broth, veggies (including herbs), coconut oil. Season with salt & pepper.
3. Simmer until veggies are tender. (When the broccoli turns bright green, you know it's done!)
   
4. Add molasses, coconut milk, nutritional yeast. Stir well.
   
5. Simmer until liquid is mostly absorbed and a thick sauce remains.

Yield: lunch for one adult (with an admittedly healthy appetite) and two small children.

ALTERNATIVES:

• Serve over rice or rice noodles.
• Add seafood or chicken or beef.
• Try honey instead of molasses.

Sorghum Bread (a la Cornbread)

What goes better with Chili than cornbread? Sorghum Bread, of course! Sorghum is a grain that has a sweet corn-like taste to it. If you can tolerate cornmeal, sorghum mixes very well with it for GF muffins, breads and crusts. The secret to successful GF, in my experience, is to focus on sweets and quick breads (i.e. ones that don't need to rise, thus don't need gluten to hold them together). This Sorghum Bread is sweet and fluffy. It may crumble apart when you try to put honey & butter-substitute (coconut oil!), but it will taste great in doing so. It may also force you to go ahead and mix the bread right into the chili. Yum!

INGREDIENTS:

• 2 cups sorghum flour
• 2 tsp GF baking powder*
  
• 1/2 tsp sea salt
• 1 - 2 Tbsp honey, maple syrup or agave
• 1/4 cup palm oil shortening
• 1 egg, slightly beaten
• 1/2 cup rice milk

* or make your own: 2 parts cream of tartar to 1 part baking soda

DIRECTIONS:

1. Mix flour, baking powder & salt.
   
2. In a separate bowl, mix shortening, honey. Add egg.
   
3. Stir dry ingredients into wet.
   
4. Very lightly stir in rice milk.
   
5. If batter seems too wet, add more flour; if too dry, add more rice milk.
6. Spoon batter into a single-layer cake pan, lightly greased & floured
   
7. Bake @ 400*F for roughly 20 minutes, or until edges are golden brown and a toothpick or knife tip comes out clean when inserted into the middle.
   

We slice ours up and eat with coconut oil and honey. Or crumbled into chili. Or sometimes both at the same meal.

Yield: 1 single-layer cake. Enough for 8 people, when served as a side to a main dish.

ALTERNATIVES:

• (Vegan): Use flaxmeal gel instead of egg (1 Tbsp flax meal to 3 Tbsp water, heated in microwave)
• If you can tolerate corn, substitute one cup of cornmeal for one cup of the sorghum flour.
  
• Instead of shortening, try olive, coconut or safflower oil.
  
• For a spicy version, omit honey and add one or two jalapenos, minced
• Bake in muffin tins for "sorghum bread" muffins
  

Cherry Pancakes

More cherry deliciousness. We've been in a breakfast rut, so I'm trying to add some variety. Yesterday was cherry muffins. This morning was cherry pancakes. (Still maybe 10lbs left.) This recipe is adapted from Sally Fallon's Nourishing Traditions.

INGREDIENTS:

• 1 Cup GF flour (today: 1/2 cup sorghum & 1/2 cup brown rice)
• 1/2 tsp baking soda
• 1/4 tsp sea salt
• 1 egg, lightly beaten
• 1 cup rice milk
  
• 1/2 tsp vanilla extract
• 1 cup pitted sweet dark cherries
  

DIRECTIONS:

1. Mix together dry ingredients.
2. In a separate bowl, beat egg, adding milk & vanilla.
3. Add wet ingredients to dry, mix well.
4. Add cherries last and just stir to mix. Today, I just cut the cherries in half and took out the pit. These cherries were too big. Next time, I will either chop them up after I pit them, or, I mix blend/process them with the rice milk first, depending on the texture I want.
5. Heat pan and lightly oil (or use non-stick pan).
6. Pour one Tablespoon of batter into each corner, or around edge. We can fit four pancakes on our square griddle at a time.
7. Flip over when bubbles form and edges brown.
   

We serve ours with coconut oil and maple syrup.

Yield: roughly 24 sand-dollar-sized pancakes.

Alternatives:

• instead of an egg, you could use 1 Tbsp ground flax meal mixed with 3 Tbsp water, whisked together and popped into the microwave (or heated on the stove) until boiling. Allow to cool and you have "flax meal gel" that you can very successfully use as an egg replacer in baked goods.
• instead of rice milk, you could use almond milk. Cherries and almonds go GREAT together.
  
• you can easily omit vanilla extract. Or substitute with almond extract.

[One final note: per Fallon's recipe, instead of rice milk, you should use yogurt or butter milk poured over the flour (and mix) and let sit overnight ~8 - 12hrs. If you can't use dairy, you can use water or rice milk or whatever and add a Tbsp of lemon juice or vinegar to sour. I have yet to try this, mostly because I never remember before we go to bed. Perhaps I will try to soak our flour overnight, tonight and try the pancakes again in the morning.]