Archive | July, 2010

Coconut Curry Beef Wrap With Chèvre

26 Jul

Ingredients: Carrots, onions, garlic, extra lean ground beef, ground curry powder, ground ginger, ground cumin, sea salt, red pepper flakes, corn starch, coconut milk, beef broth, honey, spring salad mix, chèvre, and fresh grilled tortillas.

If you have a wok, it’s great for cooking this dish. If not, a deep skillet or stew pot would work, too.

I start by sauteing carrots, onions, and garlic together with a bit of olive oil over medium high heat until they just begin to soften. (About eight minutes.)

While the vegetables are cooking, with my hands I knead into the beef the curry, cumin, ginger, half a teaspoon of red pepper flakes, sea salt and one tablespoon of corn starch. I use about three parts curry to two parts cumin to one part ginger. When the vegetables are done, I remove them from the pan and brown the beef.

While the beef is browning, I make the sauce. I combine one cup beef broth, half a can of coconut milk, and two tablespoons of honey.

Lastly, I add the vegetables back in with the beef and pour the sauce over the top. I bring it to a boil uncovered and then reduce the heat to medium low and cover it for about twenty minutes. As it cools, it will thicken some but it should remain a bit saucy.

I like to spoon it into a fresh grilled flour tortilla with spring salad mix and pieces of chèvre.

Experiment: Try differing amounts of carrots, onions, and garlic or add other vegetables into the mix. Don’t be afraid to change the amount of spices you use. If you don’t like cumin, don’t use it and add more curry instead. Or use fresh ginger instead of ground ginger. Serve it over rice or in flat bread instead of tortillas.


Cold Creamed Cocoa (sugar-free)

19 Jul

Ingredients: Unsweetened chocolate squares, unsweetened creamy peanut butter or almond butter, coconut oil, milk, vanilla extract, honey, old fashioned rolled oats, and Cream of Wheat.

You’ll need two sauce pans and a square or rectangle shaped baking dish (preferably glass) to start.

In one saucepan melt together, over low heat, two ounces of unsweetened chocolate, 3/4 cup unsweetened creamy peanut butter or unsweetened almond butter, two tablespoons of organic coconut oil, 3/4 cup honey, and about 1/3 cup of milk. Sometimes, if it is seeming too thick as it melts, I’ll add a bit more milk. The consistency should be more like a sauce and less like a batter.

At the same time that the chocolate sauce is melting, bring 1 1/2 cups milk to boil over medium heat in the second saucepan. Then, slowly stir in three tablespoons of Cream of Wheat (also called farina), until it returns to a boil. Then reduce the heat to low, stir in half a cup of oats, and let it thicken for several minutes.

Lastly, combine the two saucepans to one and then pour it all into the baking dish. Let it cool on the counter until it’s just warm. Then place it in the refrigerator to set for at least an hour before serving.

I like to top each serving with a dollop of Zoi Greek Yogurt (honey sweetened) on top.

Experiment: Try different sweeteners like agave nectar, more or less honey, black strap molasses, whipped frozen banana, etc. Add something other than oats for texture. Substitute almond milk or soy milk for regular milk.

Asian Coleslaw

13 Jul


Ingredients for the salad: Cabbage, carrots, white or yellow onions, scallions, cucumber, fresh basil, fresh mint, jalapeño, and roasted peanuts.

Ingredients for the dressing: Mayonnaise, seasoned rice vinegar, soy sauce, fish sauce, Sriracha red pepper sauce, fresh lime juice, sea salt, honey, and unsweetened peanut butter.

This salad was inspired by the salad rolls from Pho Van Vietnamese Restaurant. The ingredients go well together and I love the fresh flavor. To save time, I start with pre-packaged shredded cabbage and carrots. I use half a yellow onion, four scallions, half a cucumber, and one seeded jalapeño (so the kids can still enjoy it). Equal parts basil and mint suits my taste.

For the dressing, I whisk into 2/3 cup mayonnaise, a tablespoon of soy sauce, the juice of one fresh lime, a teaspoon of fish sauce, two tablespoons of seasoned rice vinegar, half a tablespoon of honey, a tablespoon of unsweetened creamy peanut butter, and as much SSriracha spicy red pepper sauce as I can handle. For my palate, this is a well-balanced sweet, salty, and spicy ratio. Toss the dressing over the salad and add roasted peanuts to each serving.

This makes a lot and it only gets better as the flavors marry. It’s great served as a replacement to white rice if you are watching your carb intake and is particularly delicious with BBQ chicken, pork, and shrimp.

Experiment: Differ the amounts of onions, scallions, jalapeño, bean sprouts, and herbs or add more or less Sriracha to the dressing to make it as spicy as you like.