Food Quotes

"No therapy or drug known to modern medical science can rebuild tissue that has been damaged by disease or trauma. Food alone can accomplish this feat. It is for this reason that nutrition is an indispensable weapon against disease".
Dr. Bernard Jensen (1908-2001)

Monday, August 25, 2008

Addendum to Best Pasta and Meatballs Ever Recipe

Cut your work in half by making the meatballs ahead of time and freezing them.

When I put up the post for this recipe I forgot to add the following. I did go ahead and add it just now to the bottom of the original post, but for those who have already looked at the recipe, it might be best to call your attention to this little time saver by adding an addendum.

Note: You can make the meatballs ahead of time and freeze them until you need them. They should last in the freezer for up to 6 months. Just follow the recipe for the meatballs only. After they have cooled on the platter, put them, in a single layer on a large baking sheet, leaving space in between them so they do no touch. Put the baking pan in the freezer for 3 or 4 hours. They should be frozed after this amount of time. Remove the meatballs from the pan and put into gallon zipper baggies and back into the freezer. When you plan to serve this meal, make the sauce and add in as many meatballs as you need (frozen). They will thaw out in the sauce. Just plan to add another 15-20 minutes to the cooking time for the sauce (and keep the flame on low). There! You 've just cut your work load in half (or less) on the day you serve this recipe.

The Best Pasta and Meatballs Ever

This, if I may boast a little, is the best sauce and meatball recipe we (my husband and I) have had anywhere, ever. And my husband is hard to please when it come to this dish. To give you an idea, for the first five years of our marriage, he couldn't stop talking about his step-mother's spaghetti and meatballs. When I introduced this recipe, he ceased talking about her cooking altogether. I think I finally made the grade! I tweaked a recipe I had by adding the bacon drippings, herbs and a few other ingredients. Hope you enjoy it too!

2 T. extra-virgin, cold-pressed olive oil
2 T. bacon drippings (from range-fed pigs raised with no growth-hormones, antibiotics, and processed with no nitrites or nitrites)
1 medium onion, chopped
2 cloves garlic, finely chopped
Two 35-ounce cans Italian plum tomatoes, crushed (do not drain) (If you cannot find these, regular tomatoes will work fine.)
1 t. crushed hot red pepper flakes (optional)
1 t. crushed, dried basil leaf
2 bay leaves
Redmond Real Salt or real sea salt (is gray in color, not white), to taste
Freshly ground black pepper to taste
*tomato paste (if necessary)

Directions: Heat oil and bacon drippings in a heavy 4 to 5-quart pot over medium-high heat. Add onion and cook and stir till onion is wilted, about 3 or 4 minutes. Add garlic and cook for one minute. Add tomatoes, pepper flakes, basil, and season lightly with salt and pepper. Bring to a boil, lower heat and simmer, stirring frequently, for 30 minutes. *If sauce is too thin, add a little tomato paste to thicken, according to personal taste.

1/2 lb. ground pork
1/2 lb. ground beef
1 cup fine, dry sprouted bread crumbs
1/3 c. freshly grated Parmigiana-Reggiano cheese
2 cloves garlic, finely chopped
1 large egg, slightly beaten
1/4 c. fresh Italian parsley (the flat-leaf variety)
1/2 t. each, dried crushed basil and dried crushed rosemary (or twice these amounts fresh, finely chopped)
1 t. salt (as mentioned above)
1/4 t. freshly ground black pepper
unbleached all-purpose flour for dredging
1/4 c. extra-virgin, cold-pressed olive oil
1/4 c. bacon drippings (as mentioned above)

Directions: Into a large mixing bowl, crumble pork and beef (do not mix yet). Add bread crumbs, grated cheese, garlic, egg, herbs and salt and pepper. Don your kitchen gloves and mix all ingredients until combined, but be careful not to over mix, as this makes the meatballs tough. Shape the mixture into 1 1/4-inch meatballs.

To dredge the meatballs, put flour into a one-gallon size zipper baggie. Add a few meatballs at a time, close bag and gently shake to coat meatballs. Repeat with remaining meatballs. Heat a large heavy skillet over medium-high heat until hot but not smoking. Add oil and fat to skillet, being careful that it does not smoke. Add meatballs to skillet without crowding so there is room to turn them. Brown, turning as necessary, until golden brown on all sides, about 6 or 7 minutes. Remove the meatballs to a platter and repeat process as necessary for remaining meatballs. Add browned meatball to the sauce, cooking gently for about 30 minutes.

1 lb. Tinkyada brand brown rice fettuccine or spaghetti
2/3 c. freshly grated Parmigiana-Reggiano cheese

Directions: Bring 6 quarts of salted water to a boil in an 8-quart pot. Add pasta to water, making sure to stir 2 or three times to ensure that noodles do not stick together. Bring back to a boil and cook according to package directions. Drain pasta into a colander and rinse well with hot water, as brown rice pasta tends to stick to itself if not rinsed well.

Pile pasta on a large platter. Sprinkle with half of the grated cheese. Spoon sauce over pasta and top with meatballs and a sprinkling of remaining cheese.

Saturday, August 23, 2008

Cucumber and Feta Salad

Balsamic and Oregano Dressing:
1/4 c. olive oil (extra virgin, cold-pressed)
3 T. lemon juice
1 T. balsamic vinegar (I use "white" balsamic vinegar which is clear)
3/4 t. dried oregano
salt and pepper to taste
1/2 English cucumber, sliced thin
1/2 red onion, sliced into thin rings
12 grape tomatoes, halved
1 c. frozen peas (they will thaw by the time the salad is served)
1 red bell pepper, seeded and sliced thin
12 Greek olives such as kalamata
8 oz. Feta cheese, coarsely crumbled
Directions: In a small bowl, whisk together the dressing ingredients. In a large bowl, toss salad ingredients together. Pour dressing over the salad and toss again. Refrigerate until ready to serve. Makes 6 servings.

Crispy Slow Roasted Pecans

These are delicious. But not only is the flavor enhanced by this process, the nutrition level increases greatly. And for those who are sensitive to walnuts (cause sensitivity or blisters in the mouth), this process removes the phytic acid that causes that problem. (Several of my grandchildren cannot eat raw or roasted walnuts, but they chow down on these with no problems.) For more info about phytic acid see Real Food Recipes - Baked Oat Breakfast Pudding.

Crispy Slow Roasted Pecans or Walnuts:
1 t. real sea salt (if it is all white, it is processed - not the real thing) or Redmond Real Salt
2 c. warm filtered water, plus more as needed
2 c. raw pecan or walnut halves (or whole pecans or walnuts)

Directions: In a medium sized-bowl, mix together the salt and 2 c. warm water. Stir to dissolve salt. Add nuts and stir well. Add more filtered water (does not have to be warm) to cover nuts by one inch. Let set is a warm place (for instance, a gas oven with pilot light is perfect) for at least 7 hours.

Drain nuts in a colander. DO NOT RINSE! Preheat oven to 150 degrees or lowest setting. Spread drained pecans onto a baking sheet or shallow baking pan. Let roast for 12-24 hours. Turn occasionally, until nuts are completely dry and crisp. (Check periodically to make sure nuts are not drying out too much, especially if your oven is hotter than 150 degrees).

Almonds: To 2 c. of raw almonds, add 1 1/2 t. salt. Proceed in same manner as above. Note: Raw almonds are now hard to find since the government decided they should be pasteurized using chemicals and/or heat. Perhaps you know of someone who has an almond tree and would share them with you. They can still be purchased through health food sources but are very expensive.

In the Pantry - Beans, Legumes, Grains, Flours, Pastas and Nuts

One of my faithful readers, Anne, suggested that I do a pantry post. This is an excerpt from what she wrote:
Here are the specifics of what I need to know about stocking the pantry: basic pantry items (anything you'd need to bake and cook basic meals/breads, etc), how much of each item to keep on hand depending on your household size, where is the best place to purchase it based upon quality or price; refrigerator/freezer items that should be kept on hand such as vegetables (in season), sauces, eggs, meats, cheeses (I have thrown out so many silly sauces that are packed with sugar and preservatives that I need never have purchased!); maybe even a list of basic kitchen necessities (some of my friends don't know what a pastry cutter is). It would be super cool if you tied your recipes to this list and if it called for an ingredient not in your cupboard it would be on a "shopping list". That's what keeps me away from most recipes - concern that I won't have half of the items called for and have to go to the grocery store a million times!
So, starting today I will be posting what I keep in my pantry. This information will be in a post titled "In the Pantry" and there will be more than one. I see this as ongoing (till it is finished anyway). Keep in mind that these are my pantry items and that you can certainly vary the items however you want. On this post I will cover beans, legumes, grains, flours, pastas, rice and nuts.

My basic pantry:

Beans, legumes, grains, flours, pastas, rice and nuts (always buy these organic):
If you buy the above items out of bulk bins (best price), get them from a store where the turnover for the bins is good and steady, such as Whole Foods (these items do go rancid when exposed to air, heat and light for long periods of time).
dried beans - pinto beans (about 2 lbs.);
canned beans - red kidney, black (1 can each of Trader Joe's organic);
frozen beans - pintos; I always make more than needed (go here for a recipe for great tasting pinto beans) and freeze what we do not eat in labeled plastic quart containers (Trader Joe's organic whole milk yogurt containers work great).

dried legumes - split peas (get Split Pea Soup recipe here), lentils and some kind of multiple legume-bean soup combo, all in 1 lb. packages.

grains - high-protein hard white wheat berries (I buy a 25-pound bag from my food co-op whenever I need to replenish). I grind as much grain as I need for immediate use. I also stock whole rolled oats for Baked Oat Breakfast Pudding - usually about 6-12 cups since one recipe calls for 6 cups.

flours - King Arthur unbleached all-purpose flour (5-lb. bag from Trader Joe's). I use this for dredging and occasionally for thickening (I do not bake with it); arrowroot for thickening (5 lb. bag from my co-op).

pastas - I only buy Tinkyada and Trader Joe's brands of brown rice pasta. No one in my family, including myself has ever cared for whole wheat pasta (yuk!). Brown rice pasta tastes so much better and does not contain the phytic acid that whole wheat pasta does. (To learn about phytic acid in food, click here). I stock fettuccine, elbows, (1 -lb. packages, both Tinkyada from Whole Foods), penne and spaghetti (1-lb. packages, both from Trader Joe's).

rice - I am very particular about rice. I love organic brown jasmine rice and find it at Whole Foods in the bulk bins. I usually buy about 2 lbs. at a time. Click here for Soft and Savory Brown Rice recipe.

nuts - I buy nuts at Costco in bulk - raw walnuts and pecans. I used to buy raw almonds there but now that the government has mandated pasteurization for almonds, I haven't really figured out where to
get them at a price I can afford. So for now I am not stocking them. I soak all the nuts I buy in a salt-water solution and then slow roast them in my dehydrator. They are then stored in zipper baggies in the freezer. You can find the recipe here for soaking and drying nuts.
That's it for now. Next pantry post will be on breads, cereals and more. Thank you, Anne, for this suggestion!

Friday, August 22, 2008

In the Pantry - Baking Items, Spices, Herbs, Extracts, Sweeteners, Bread and Breakfast Cereals

Thank you, Anne, for the idea of devoting some time to write about what I stock in my pantry. I hope it is helpful for those of you who visit The Good Woman because it has certainly been helpful for me to think about. It is resulting in greater attention to my pantry for the purpose of frugality and some reorganizing also.

Here is what is on the list for the pantry this week:

Baking items: salt (I use Trader Joe's Coarse Sea Salt from France - ugly grey color - for foods which have a liquid base that simmer for awhile on the stove such as soups or stews. Since it is coarse, it needs time to dissolve and doesn't work for sprinkling on from a shaker. The finer salt that I use in cooking and in a shaker for table use is Redmond Real Salt which I get from my food co-op in a 25 lb. box. It is shared between 4 or 5 people. It is also available at Whole Foods in pound bags. Sea salt that is white has had all the minerals removed and is no different than regular toxic table salt.); baking powder (the kind with no aluminium, which I get at Whole Foods); baking soda (Arm and Hammer is fine - I buy it in bulk at Costco); yeast (I like SAFF, which I find at Smart and Final in a one-pound package. Keep it in the freezer and it will last three years);

Spices in bottles (these are not fresh, such as ginger) - I have started buying organic as I run out; listed in order of frequency: ground cinnamon, ground nutmeg, cardamom seed, ground ginger, ground cloves, ground allspice, ground cardamom, pumpkin pie spice, allspice berries, whole cinnamon, whole cloves, ground mace.

Herbs (not fresh) - Again, as I run out, I am replacing with organic; these are also listed in order of frequency: basil, cumin, red pepper flakes, chili powder, oregano, rosemary, black peppercorns, Italian seasoning, thyme, sage, celery seed, poppy seed, paprika, cayenne pepper, ground mustard, curry powder, ground coriander, coriander seed, turmeric, dill seed, onion powder, white pepper, fennel seed, tarragon, whole mustard seed, fennel seed, gumbo file, cream of tartar, green peppercorns.

Note about some of my spices and herbs: I use certain herbs and spices extensively in my cooking, so I order them in organic one-pound bags from my food buying co-op (so much cheaper that way). I store them in antique quart canning jars with the old metal and glass lids (these are part of my kitchen decor). What is left in the bag after I fill the jars is tightly closed and stored in the freezer. The following are the herbs and spices referred to: basil, cumin, red pepper flakes, chili powder, oregano, rosemary, black peppercorns, coarse ground black pepper, Italian seasoning, bay leaves and cinnamon.

Extracts - I only use real extracts, never imitation since they are chemical in nature: vanilla, lemon, orange, maple, chocolate, pineapple and coconut.

Sweeteners: Rapadura or Sucanat cane sugar (these are completely unprocessed whole cane sugars - the only ones that I know of. I get them at Whole Foods), pure organic maple syrup (Whole Foods), stevia sweetener (an herbal sweetener that contains absolutely no sugar, which I buy at Trader Joe's), raw, unfiltered honey (I get it at Trader Joe's as spun uncooked, unfiltered honey), pure palm sugar (this is a very healthy option that I am learning how to use; find it at oriental stores; it looks like a jar of peanut butter) and organic unsulfured molasses (Wholesome brand which I get at Whole Foods Market).

Note about sweeteners: I have used and promoted agave nectar in the recent past. Unfortunately, there is now information from the Weston A. Price Foundation that challenges all the previous information regarding agave nectar. It is fructose sugar which causes many profound health problems over time. It is also, as it turns out, very highly processed and does not at all resemble the original product taken from the agave plant. So I have steered clear of it. Instead, I am now only using pure organic maple syrup, honey, Rapadura, sucanat, stevia and am learning how to use palm sugar.

Bread: I either make my own (hasn't happened recently) or I buy Alvarado Street or Trader Joe's brand sprouted wheat, rye, barley or sourdough. Alvarado Street is available at Whole Foods and Raley's (more expensive than Whole Foods) and of course the Trader Joe's brand. I like to use Alvarado Street pizza bread for pizza, and Alvarado Street hot dog and hamburger buns. Sprouted bread is, by far, the healthiest bread going. For more info about sprouted breads, go here and look for the subtitle A Real Food Lesson in the post.

Breakfasts Cereals: Most cold breakfast are highly processed and one of the most compromised faux foods in the modern grocery store. Test animals die when fed breakfast cereal exclusively. Breakfast is the most important meal of the day, when your body needs dense nutrition after a night of fasting. (Sorry for the lecture - I can't seem to help myself.) We rarely eat cold cereal or even hot cereal for that matter. But when we do eat the cold variety it is a cereal that is sprouted. I stock only one called Ezekiel 4:9 Sprouted Whole Grain Cereal. It tastes very much like Grape Nuts Flakes without all the processing. It can be found at Whole Foods Market.

That's all for this time. Now I've got to go get things organized in my pantry. These posts are very motivational for me!

Thursday, August 21, 2008

Franziska - Chapter One

I’d like to introduce you to a real woman - real, not only in the sense that she actually existed, but real in the sense that she truly lived out God's design for her as a woman.

Her name was Franziska. I became acquainted with Franziska after my father went to be with the Lord in May of 2003. It was then that I acquired and began reading some of the family history books. Franziska, I discovered, was my great-grandmother – my dad’s father’s mother. This is chapter one of Franziska’s story.

Franziska Agnes Maria Hoenow was born into a wealthy Catholic family on January 6th, 1862 in Berlin, Germany. At the tender age of 5, her mother passed away, overshadowing her young life with a dark cloud. Franziska was the only child at the time.

Soon after his wife's death, Franziska's father remarried. It was customary in Germany at this time for a widower to marry the sister of his dead wife. So, true to custom, Franziska's father married his late wife’s next youngest sister. Sometime later she became pregnant. She had a healthy baby, but she, herself, died in childbirth. Franziska’s father then married the next sister, who was already pregnant with his child. She gave birth shortly after they married. This time the baby died, but the mother lived.

Franziska was not treated well by either one of her "aunt-mothers". They resented her and treated her accordingly. She felt rejected and unloved. Her second aunt-stepmother did not try to hide the fact that she favored her own children over Franziska. Though she was the oldest child, a position deserving of respect from her siblings, Franziska was made to walk behind the youngers. Add to this her father’s immorality and the family deaths, including her own mother’s, and we begin to sense the strain of grief that was laid upon this girl at such a young age. In light of Franziska's sufferings, I am ashamed at how little it takes for me to offer objections when my life is slightly uncomfortable.

One positive aspect of her young life was that she received an excellent education and in her adolescence was apprenticed to a milliner (hat designer and seller). She learned this trade well and enjoyed it immensely. Franziska also began to keep a diary of sorts. She called it Poesie (pronounced poe-EE-zee) which is the German word for poetry. She began making entries in this little book from the time she was 12 and continued until she was 19. Poesie was a type of autograph/photo book which must have been a good distraction for Franziska during this period of her life.

But as a teenager, with all of the difficulties she had faced in her early years, Franziska desperately needed some good news. That’s when God graciously intervened by sending someone her way to share the wonderful message of the gospel. She was convicted of her sin, received Christ as her Savior and experienced God' s forgiveness.

Happy day for Franziska! She was a good woman at that point. Now that God had imparted His goodness to her through the new birth, she was ready to learn how to walk in the good works He had prepared for her from before the foundation of the world. Ephesians 2:10 would be the expression of the remainder of her life. "For we are His workmanship, created in Christ Jesus for good works, which God prepared beforehand so that we would walk in them."

This began with her attendance at a local church. Franziska was soon baptized by her pastor and added to the fellowship of the Konig Strasse Baptist Church in Berlin.

Stayed tuned for chapter 2. Here's a preview: "Because she was a serious disciple of Christ, Franziska's grandparents, with whom she had enjoyed a close relationship, now disinherited her, giving her portion of their wealth to the Catholic church."

Real Food - Not to Fear

For the past 30-40 years we have been hearing that real food is very bad for us. Everyone is afraid to eat, but we must because of our unrelenting cravings. Butter is bad, eggs are bad, red meat is bad, cholesterol is bad, carbs are bad, fat is bad, etc. Well if that is true, what on earth is there left to eat? Only faux-foods produced by factories that have no fat or carbs, no cholesterol, nor any nutrients. What they do have are toxins in the form of preservatives, steroids, antibiotics, aspartame, and more. These processed foods are supposed to make us all feel better. But we’re fatter and sicker than ever.

I used to believe all the media-myths about food and ate the "healthy" way. By the time I was 30, I began to develop arthritis. At 40 I started struggling with my weight, had my gallbladder removed, and went on acid reducing meds for Gastroesophageal Reflux Disease (GERD). By the time I was 50, I was dead on my feet all the time, weighed close to 200 pounds, had unrelenting pain from osteo-arthritis, high blood pressure, mitral valve prolapse that kept my heart in palpatations, fibroid tumors, ovarian cysts, was lactose intollerant and struggled with the flu and colds frequently. Having felt that bad eating a "healthy diet", I surmised that I probably would have died had I eaten butter, eggs, saturated fat, etc.

How wrong I was! Shortly after I turned 50, I really began to research nutrition and I was amazed at what I uncovered. And it all made marvelous sense. I discovered that there is actually a large body of information out there that supports Biblical, or what is also called "traditional" or "ancesteral" nutrition. I found a wealth of honest, credible research that discredits not only our Standard American Diet (SAD for short - really!), but also what is considered healthy eating by most professionals.

I mentioned that this information supports Biblical foods. But what are "Biblical foods? Some say they are only what God gave at creation. But really, it is any food that He has sanctioned as "good" in both Old and New Testaments. If God says it is good, who am I to say differently? This includes meats, fish, pork, poultry, lamb (any type of meat) dairy products, fruits, vegetables, grains, legumes, seeds, nuts, and sweetners such as honey and dates, etc. Really, God has given all forms of food from His creation for the nourishment of mankind.

In Acts 14:17, speaking to unsaved men, Paul said, “God did not leave Himself without witness, in that He did good and gave you rains from heaven and fruitful seasons, satisfying your hearts with food and gladness.” God sustains His creatures with food that strengthens, heals, builds, satisfies and tastes good to boot. “He gives food to all flesh, for His lovingkindness is everlasting. Give thanks to the God of heaven…” (Ps 136:25-26).

Food that God provides for man has always tasted good and been good for the body. A good God could create nothing less. 1 Tim 4:1-5 tells us that in the latter times there will be men who fall away from the faith, “men who forbid marriage and advocate abstaining from foods which God has created to be gratefully shared in by those who believe and know the truth.” That is exactly what is happening now - forbidden foods that we are all afraid to eat. The text goes on to say that “…everything created by God is good, and nothing is to be rejected if it is received with gratitude; for it is sanctified by means of the word of God and prayer.”

Part of what I discovered was that before food changed so much (over the past 40 years) people ate what God put on the earth and did not get fat unless they were gluttons. There was little heart or other degenerative disease. Now we eat less and constantly struggle with weight gain and hunger pangs, are plagued with syndromes, conditions and diseases that did not exist when I was growing up. In fact, when I was growing up, I knew of very few people who were overweight and fewer that had diabetes. It is quite different now. It is expected, says the Surgeon General, that one in every three children born in the year 2000 or later will develop diabetes 2 in their youth, all because of the eating trends in our country.

So, after doing my food homework, I decided to take the plunge - to start eating whole, unprocessed, organic foods. Real butter, eggs, cream, real sour cream, whole milk (raw), red meat, saturated fat as well as fruits and veggies (about the only foods that are not demonized nowadays), and other foods we are supposed to be afraid of and avoid. I also stopped eating man-invented, factory-manufactured, damaging food-like substances.

That was over four years ago. Within two months, I stopped gaining weight though I ate large portions and still do; my blood pressure dropped drastically so I threw out my blood pressure meds; my cholesterol improved; I stopped feeling like the tin man in The Wizard of Oz with his creaky, stiff joints; my energy levels soared; the GERD resoved completely; my lactose intolerance disappeared along with the horrid food cravings; and my heart stopped pounding out of my chest. I ate all I wanted and was satisfied until the next good meal with no desire to snack in between. I very rarely got sick.

All this amazing improvement happened because I started eating real food exclusively - the diet God gave us. When I thank God for my food now, I really mean it because I know how amazing real food is and who gave us such goodness. It not only sustains us, it actually heals our bodies. God is good to give us such sustenance. He gives only what is good for us.

And not only is real food good for our bodies, it also tastes good. Arthur Pink writes, “The goodness of God is seen in the variety of natural pleasures which He has provided for His creatures. God might have been pleased to satisfy our hunger without…food being pleasing to our palates – how His benevolence appears in the varied flavors He has given to meats, vegetables, and fruits! God has not only given us our senses, but also that which gratifies them; this too reveals His goodness.”

Doesn't that make sense? If God was so wise and creative to form us from nothing with all of our complex systems, is it too much for Him to create foods that nourish, build, repair and delight us? No longer am I afraid of real food. It has healed me as He intended food should. He is a good God who gives us good gifts – one of which is delicious, nourishing food. “…give thanks to the LORD for His goodness, and for His wonders to the sons of men! For He has satisfied the thirsty soul, and the hungry soul He has filled with what is good.” Ps. 107:8-9

Wednesday, August 20, 2008

Baked Oat Breakfast Pudding

6 cups rolled oats (not quick-oats)
2 1/4 cups whole pasteurized milk – not homogenized or ultra-pasteurized
2 1/4 cups filtered water
2 tablespoons plain whole milk yogurt
1 1/4 cups pure organic maple syrup (not maple-flavored pancake syrup)
1 cup butter or coconut oil, melted
4 eggs
4 tsp. baking powder – non-aluminum
1 tsp. Redmond Real salt or real sea salt (gray in color)
1 tsp. cinnamon

Directions: Up to 24 hours before baking, combine oats with milk, water and yogurt in a bowl*. Cover bowl and let soak 8-24 hours in a warm place. In morning, combine the rest of the ingredients and pour into a greased 9x13-inch pan. Bake at 375° for 45-55 minutes until lightly browned and set in middle. Serve with maple syrup and cream or half and half. This recipe makes a very large pan of oatmeal. Leftovers can be cut into squares and refrigerated or frozen. Can be eaten cold like a bar cookie or reheated.

Raisins: Add 1 c. raisins when you prepare the oats to soak the day before.
Nuts: Add 1 c. pecans, walnuts or other nut of choice to batter before baking.

*A Real Food Lesson:
Oats are soaked to remove the anti-nutrients, specifically something called phytic acid. Phytic acid is in all seed-type foods. It protects the viability of the seed so that when it is planted, it still has locked within it all the nutrition it needs to feed upon while its roots are setting down. Within the first few hours of being in the ground, the phytic acid in the seed also draws minerals from the ground to the seed, another needed element for a the health and productivty of the plant. After the seed has been in the damp ground for 7 hours, the phytic acid is neutralized and the nutrients are released to feed the sprouting seed.

Phytic acid left in the seed (we harvest the oat seed and it is rolled to flatten, thus rolled oats), acts the same way in our bodies as it does in the ground. It locks the nutrition into the oats and out of our bodies. It also acts like a magnet to bind minerals in our bodies to itself. The minerals are then flushed out through elimination.

Farmers, before the industrial revolution, tied theirs bundles of oats or wheat or other grain into sheaths and left these bundles in the field for a few nights, allowing the dew to settle on the grain. This process neutralized the phytic acid. The grain was then taken to the miller and ground into flour. Since this is no longer happening, soaking the oats in a bowl, in essence, accomplishes the same thing.

Tuesday, August 19, 2008

Crustless Vegetable Quiche

2 c. coarsely chopped mushrooms
2/3 c. chopped onions
2/3 c. chopped green pepper
1 c. chopped yellow squash
1 t. minced garlic
2 T. butter
5 eggs, beaten
1/2 c. cream
real salt and freshly ground black pepper to taste
One 8-ounce pkg. real cream cheese (not low-fat), cubed
1 1/2 c. shredded Cheddar cheese
1 1/2 c. croutons made with sprouted bread (get recipe here)

Directions: Preheat oven to 350 degrees. Saute the mushrooms, onions, green pepper, squash and garlic in butter until tender. Let this mixture cool while making croutons. Mix together the eggs, cream, salt and pepper and add the cooled vegetable mixture. Fold in the cubed cream cheese, Cheddar cheese and croutons and pour into a greased 9x 13-inch casserole dish. Bake at 350 degrees for 40 minutes.

Monday, August 18, 2008

Pasta Pie with Sausage

6 ounces organic brown rice spaghetti noodles (Tinkyada is good)
2 links uncooked Italian sausage (either hot or sweet)
4 T. extra-virgin, expeller-expressed olive oil, divided
2 eggs, slightly beaten
1/2 c. freshly grated Parmesan cheese
1 tomato, sliced thinly
1 t. real sea salt (this is gray in color), or Redmond Real Salt
1/2 t. freshly ground black pepper
2 c. cheddar cheese, grated

Directions: Preheat oven to 375 degrees. Coat a 9-inch pie plate with soft butter. Cook noodles according to pkg. directions. Drain and rinse with cold water. Set aside. Brown sausage links in 2 tablespoons olive oil over medium heat in heavy skillet till no pink remains. Remove to a plate and let cool. Stir eggs, Parmesan cheese and remaining 2 T. of oil into cooked pasta. Press pasta mixture onto bottom and up sides of prepared pie plate to form a crust. Slice cooled sausage into 1/4-inch thick slices. Lay sausage and sliced tomato on pasta. Sprinkle with salt and pepper. Top with cheddar cheese. Bake for about 20 minutes until hot and cheese is lightly browned. Makes 6 servings.

Sunday, August 17, 2008

Asian Lettuce Wraps

1/3 cup orange juice
1 T. each organic maple syrup and rice vinegar
1 t. sesame oil
1/4 t. crushed red pepper flakes

8 oz ground beef (grass-fed, raised without antibiotics or hormones)
2 tsp each minced garlic and minced fresh ginger
2 c. Trader Joe's Organic Broccoli Slaw
1 medium red pepper, cut in strips
6 scallions, thinly sliced (1/2 cup)
2 T. hoisin sauce
8 butter-leaf lettuce leaves, washed

Sauce: Whisk ingredients in small bowl; set aside so flavors blend.

Wraps: Meanwhile, cook beef, garlic and ginger in large nonstick skillet over medium-high heat for 3 minutes. Add broccoli slaw and red pepper strips; cook 2 minutes more until heated. Remove from heat; stir in scallions and hoisin sauce. Divide beef mixture among lettuce leaves. Drizzle sauce on top.

Saturday, August 16, 2008

Split Pea Soup

1 lb. split green peas
filtered water to cover peas
2 ham hocks (from pig raised without antibiotics or hormones and also without nitrates or nitrites)
2 carrots, chopped
1 large yellow onion, chopped
2 cloves garlic, minced
2 qts. chicken bone stock (get recipe here)
1 bay leaf
1 T. fresh thyme leaves or 1 t. dried thyme

Directions: Cover peas with filtered water and let stand in a warm place (inside oven with the light on) for 7 hours or overnight. Rinse the ham hocks and place in a stockpot or Dutch oven along with the remaining ingredients. Bring to a boil. Reduce heat to maintain a simmer, cover and cook for 2-3 hours or until meat is tender and separates from bone easily. Remove bay leaf and ham hocks from soup. When ham is cool, remove from bone, cut into bite-sized pieces and return to the pot. Makes 4-6 servings.

Friday, August 15, 2008

Tandoori Chicken

1/2 teaspoon curry powder
1/2 teaspoon red pepper flakes
1/2 teaspoon kosher salt
1/4 teaspoon ground ginger
1/4 teaspoon paprika
1/4 teaspoon ground cinnamon
1/4 teaspoon ground turmeric
2 tablespoons water
4 skinless, boneless chicken breast halves, sliced into 3 cutlets each and pounded to flatten

Directions: Preheat grill for high heat. In a medium bowl, mix curry powder, red pepper flakes, salt, ginger, paprika, cinnamon, and turmeric with water to form a smooth paste. Rub paste into chicken breasts, and place them on a plate. Cover, and allow to marinate for 20 minutes. Brush grate with oil. Place chicken on the grill, and cook 2 to 3 minutes on each side, until juices run clear when pierced with a fork.

Thursday, August 14, 2008

Chicken Parmigiana

10 skinless, boneless chicken breast halves
1 1/2 c. unbleached organic all-purpose flour
real sea salt or Redmond Real salt and freshly ground pepper to taste
3 large eggs and 1 T. water, beaten together well
whole wheat bread crumbs
2/3 c. freshly grated Parmesan cheese
expeller-expressed, extra-virgin olive oil
1 jar Trader Joe's Organic Spaghetti Sauce with Mushrooms (fat free)

Directions: In a zipper baggie (do not seal), pound chicken gently with the smooth side of a mallet to 1/2-inch thickness. If chicken breast is very large, butterfly thickest part and then slice breast evenly into 2 pieces before pounding. Season chicken on both sides with salt and pepper. Place flour in a shallow bowl, eggs also in a shallow bowl and bread crumbs mixed with Parmesan in a shallow bowl (3 shallow bowls altogether). Lightly dredge chicken in flour then dip in egg, coating completely and then in bread crumbs. Prepare all chicken before frying to keep cooking time uniform. Heat 3 T. olive oil over medium-high heat in a large skillet. Make sure pan is well heated (but not smoking). Place chicken in pan (it should sizzle) and fry for 4 minutes on each side until golden brown, turning once. As chicken comes out of pan, place in a 9x13-inch baking dish. Continue to fry chicken, adding more oil as needed. When all chicken is fried, heat the spaghetti sauce in the same skillet chicken was cooked in, scraping up the stuck on flour. After sauce is hot, pour over chicken. Bake in a preheated 350 degree oven for about 15 minutes. Sprinkle extra Parmesan over chicken and serve. Makes 10-12 servings.

Wednesday, August 13, 2008

Spinach and Mushroom Quiche

1/2 cup butter
3 cloves garlic, chopped
1 small onion, chopped
1/2 lb. fresh mushrooms
1 (10 ounce) package frozen chopped spinach, thawed and drained
1 (6 ounce) package herb and garlic feta, crumbled
1 c. shredded Cheddar cheese
real sea salt or Redmond Real salt and freshly ground pepper to taste
1 recipe yogurt dough (get recipe here)
4 eggs, beaten
1 cup whole cream-top milk real sea salt or Redmond Real salt and freshly ground pepper to taste

Directions: Preheat oven to 375 degrees F. In a medium skillet, melt butter over medium heat. Saute garlic, onion and mushrooms in butter until lightly browned, about 7 minutes. Stir in spinach, feta and 1/2 cup Cheddar cheese. Season with salt and pepper. Spoon mixture into pie crust. In a medium bowl, whisk together eggs and milk. Season with salt and pepper. Pour into the pastry shell, allowing egg mixture to thoroughly combine with spinach mixture. Bake in preheated oven for 15 minutes. Sprinkle top with remaining Cheddar cheese, and bake an additional 35 to 40 minutes, until set in center. Allow to stand 10 minutes before serving.

© Franziska's Pantry

You are permitted and encouraged to reproduce and distribute this material in any format provided that you do not alter the wording in any way and do not charge a fee beyond the cost of reproduction. For web posting, a link to this document on our website is preferred. Any exceptions to the above must be approved by Franziska's Pantry (Please use email link on sidebar to request permission).

Please include the following statement on any distributed copy written by Sharon Kaufman: By Sharon Kaufman. © Franziska's Pantry. Website:

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