Almond Shortbread

This weekend, I was craving something just a little sweet and with the texture of cake or a cakey cookie/brownie – fruit (citrus, primarily) and dark chocolate have been my main (though not solo) source of sweets since the beginning of the year, but sometimes I crave a different texture from fruit flesh and the snap of a chocolate bar. I remembered having come across a very simple almond shortbread recipe, and decided to give it a try.

My friend Marija posted it originally on her Facebook page, with a positive review accompanying it. This shortbread is gluten-free, appropriate for those following SCD diet, and a nice sweet treat if you are eating paleo/primal. It also gave me an opportunity to use delicious (and healthy) grass-fed butter and virgin coconut oil, along with some raw honey.

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Wild Raspberry Sprouted Wheat Muffins

individual muffin

I love to bake, and have a long history of being a baker. My mom’s side of the family is known for its tasty cookies and brownies, and I grew up with homemade puddings, cakes and cookies at home, many of them made by me. I developed quite the sweet tooth as a result.

When I began to eat traditional, unrefined foods, I started to analyze my connection to sugar – I realized that it was unhealthy and dysfunctional, and I came to the conclusion that I had to get the sugar out.   I went through a handful of cold turkey periods, and now I’ve found ways to manage my sugar cravings that work for me.  It also helped that after enough times of eating sugary sweets and having my GI tract revolt, I got the message my body was sending, loud and clear.

These days I find that I just have less of a sweet tooth, and that has happened naturally as I’ve moved toward this new way of eating. Increasing my intake saturated fats, which deters carb and sugar cravings, no doubt has contributed to this happy development.

As a result of cutting out refined sugar, most things taste a little sweet, therefore conventional sweets are often cloying to me.  When I do make sweet things at home, I use unrefined sweeteners – raw honey, maple syrup, sucanat/rapadura.  They have less of a negative effect on my GI-tract.  That being said, sweets are really a treat at this point, and I don’t eat sweet things regularly anymore.

I’ve been experimenting with using sprouted wheat flour, too.  It’s been fun working with it!  I will use it as much as I can – it digests as a vegetable, which is a kind thing to do to my body.

wild raspberries

When I went to go pick up milk this weekend, there were containers of wild raspberries for sale!  I love raspberries so I bought a container.  Man, were they ever good.  I ate a bunch yesterday, and knowing they are highly perishable, I wanted to do something with them that involved cooking.  Muffins seemed like a good choice.

wild raspberry muffin batter collage

So, I went hunting for a recipe for sprouted flour muffins and came across a recipe from Wardeh – it served my purposes perfectly!  Happily, I had everything I needed on hand – plus, since it’s summer, the coconut oil is liquid and the extra step of melting it is unnecessary.

It’s a very easy recipe to follow, too – wet ingredients mixed, then dry, add together and stir in the fruit. I love low-key recipes like this.

batter in muffin tins

The muffins came out beautifully – gorgeous to look at and delicious.  Not very sweet, which was what I expected, and nice and moist.  I’ll likely eat a few, then freeze some of them to have for later, too.  I look forward to experimenting with the basic recipe and adding all sorts of tasty things to it.

muffins baked

Salsa Verde Chicken

salsa verde chicken bowl

I’ve eaten many, many chicken breasts (boneless/skinless) in my days. Unfortunately, many of them have been tasteless, with texture like sawdust. There’s a salad place near my office that serves chicken breasts just like that. When I first tasted them, I couldn’t believe how bad they were, or that any place would be ok with selling something of that questionable quality. Needless to say, I don’t eat them there anymore.

(We ate them weekly when I was a kid, and I don’t remember them being so devoid of flavor then.)

Fortunately, I have discovered wonderful chicken breasts that actually taste like chicken! I get them through my CSA and they are delicious. These are chickens that run around on pasture, eat bugs, and lead a generally good life.  This kind of chicken is always going to produce tastier meat.

March 20102

Usually I grill chicken breasts, but I’ve gotten tired of cooking them that way, and have wanted to find other ways to prepare them. I’ve tried poaching them in spiced/herbed water, but they end up being devoid of fat. Baking them is dissatisfying. What to do?

My current favorite way of cooking them is pan-frying them in coconut oil, which is an excellent fat that lends rich flavor and adds extra nutrition.  Then I chop them up and simmer them in salsa verde – one of my favorite sauces. I like eating them with a little cheese on gorditas, or even by themselves.

I was fortunate enough to find in my freezer a bag of salsa verde I’d made last summer from tomatillos I grew in my community garden.  I find homemade salsa verde to be far superior to anything in a jar, but if you’re stretched for time, using salsa from a jar works just fine.

salsa verde chix

Salsa Verde Chicken

1 full chicken breast
2 tablespoons coconut oil
sea salt and pepper

3 cups salsa verde, either homemade or jarred

Rinse and fully dry the chicken breasts.  Cut them into strips, then into smaller chunks.  Season them with salt and pepper.

Fry in the coconut oil until just cooked through.  Set aside.

Put the salsa verde in a saucepan and heat to a simmer.

When the chicken has cooled a bit, chop the chicken up into smaller pieces, as small as you like. Mine tended to be in general about 1/2 inch in size.

Put the chicken in the sauce and simmer for another 15-20 minutes.

Serve topped with grated cheese and/or sour cream, served over gorditas, tortillas, or the whole grain of your choice.

This dish is even better the day after!

Serves 4.

I Eat Butter and Coconut Oil

Yes, it’s just like the title says:  I eat butter and coconut oil.  Often.  And with pleasure.  However, I don’t eat just any old kind – I do have my standards.

For butter, I aim for a product made from grass-fed milk.  Grass-fed butter has a higher concentration of CLA – conjugated linoleic acid.  CLA is a good fat – a natural trans fatty acid – that is believed to be an effective cancer fighter, blocking tumor growth.  It also has been shown to increase HDL (“good” cholesterol).

Animals that feed on grass have 3-5 times the amount of CLA in their system than their grain-fed pals.   So, meat and milk from grass-fed ruminants are a good source of CLA.  Pastured eggs are also rich in CLA.

There are two brands of butter that I buy regularly.  First, is Kerrygold, an Irish butter.

kerrygold

It is 100% grass-fed, and is so, so good.  I love it’s rich yellow color, its creamy texture, and delicious taste.  It’s also readily available – I can get it at the local supermarket, at independent markets, and even at Trader Joe’s.  I prefer the cultured unsalted, but will use the salted butter in a pinch.

Next, is the Organic Valley Cultured Butter.  This is in the gold wrapper with claims that their butter is made from “cows allowed to pasture freely”.  Even better, though, is the Limited Edition Pasture Butter, in the green wrapper.

pasture butter

I only got to try it this week.  It is fantastic!  The texture is… well… like butter. Smooth and creamy – it seems to melt at a lower temperature, too.  It’s a gorgeous yellow color – they use the summer milk for this butter.

I also eat raw butter, but I get that privately.

I have plans to make cultured butter in the next couple of weeks, from grass-fed cream.  I’ll certainly share my experience here when I do that.

I won’t disagree that these butters can be spendy.  But I think in their case, you really do get what you pay for.

I’m really happy to be incorporating so much butter into my diet.  For years I used it in cooking, but sparingly because of my fear of saturated fats.  Now that I can get butter that is so nutrient-dense – and have lost my fear of saturated fats – I cook with it much more regularly.  I especially like to fry eggs in butter.  It’s one of my favorite combinations.

coconut oil

Coconut oil is somewhat new to me.  For what seems like forever, I believed that coconut oil was a terrible thing to put in the body, that it would only cause harm.   Turns out that unrefined, expeller-pressed virgin organic coconut oil is quite the beneficial oil, and its goodness is vast.  The two things that stick out in my mind is coconut oil’s role in weight loss and its high levels of lauric acid.

Lauric acid, a saturated fatty acid, has apparent antimicrobial properties; coconut oil is 42% to 57% lauric acid. When you eat coconut oil, it transforms into a substance called monolaurin, which then strengthens the immune system. As far as weight loss and coconut oil goes, it’s those short and medium-chain fatty acids that help in taking off those extra pounds. It also speeds up the body’s metabolism by removing stress on pancreas, and supports a healthy thyroid.

I also love the smell of coconut oil, and find the odor rather soothing. Last night I used it to fry up some chicken, and it was an excellent frying fat for my needs. I also use it in granola and sometimes even put a bit of it in my coffee. I am a huge fan of the taste of coconut, so I enjoy it this way. I expect it would be delicious in hot chocolate, too.

Normally I buy Barlean’s brand but I picked up a jar of Spectrum Naturals and I’ve enjoyed using it.

So, these two traditional fats are wonderful additions to the diet, plus they are available as high quality products.  Both delicious and nutritious, it would do you good to give them a try if you’re not already.  Enjoy!