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Monthly Archives: March 2014
Apple Lentil Muffins
Ingredients:
1 c red or yellow lentils
1 ½ c flour – spelt,
¼ c ground chia seed
1/3 c walnut pieces or pecans
2 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
½ tsp ground cloves
½ tsp ground nutmeg or fresh
¼ tsp sea salt
1 egg
½ c coconut sugar
¼ c coconut oil, melted
1 ½ c apple, finely chopped
Method:
Preheat oven to 350
In medium saucepan combine lentils and 2 c water, bring to boil, reduce heat and simmer until lentils break down and most of the water is absorbed about 10 min. Mash lentils until smooth and set aside to cool
In large bowl combine flour, chia seeds, walnuts, baking powder, baking soda, cinnamon cloves nutmeg and salt
Add egg sugar oil and apple to lentil and mix well
Combine wet and dry ingredients and mix just until all the flour is incorporated.
Pour into greased muffin tin and bake for about 18 min or until golden brown and a toothpick inserted into the middle of a muffin comes out clean
Makes about 12 muffins
You can double the batch and put into freezer in a tight fitting container. Take one or more out the night before and walla you have a great nutrient packed breaky or snack 🙂
French Onion Soup
Ingredients:
1/4 pound unsalted butter
5-6 onions, thinly sliced
Garlic, crushed (I like lots like ½ head)
1 tbsp raw apple cider vinegar
4-6 c liquid gold J (bone broth)
1 c dry white wine
Sea salt and pepper and option cayenne pepper
Cheese – optional
Croutons or French bread – optional
Parsley – optional
Method:
In a large heavy soup pot heat butter add the onions and cook on low heat for about 8 or so minutes, stirring constantly.
Add garlic, vinegar and cook for about 20 minutes, stirring occasionally.
Pour in the broth, wine and spices, keep it a simmer uncovered for about 1 hour.
Pour into soup bowls, top with cheese and croutons, if you want or just dunk your bread in the soup.
Enjoy 🙂
Baked Beans
Ingredients:
2 cups dried kidney beans – soaked overnight
½ pound of bacon, diced
1 red onion, chopped
Garlic, chopped
1/3 c unsulphured molasses
Tomatoes – fresh vine tomatoes or pint of cherry tomatoes or crushed bottled
2 c liquid gold (bone broth)
Sea salt, pepper or cayenne pepper
Method:
Rinse soaked beans and put into pot add water, bring to a boil, lower heat and cook uncovered for about an hour. Skim off the foam. Drain and rinse.
Saute bacon till done, add onions and garlic and cook about 5 minutes on low heat – don’t burn the onions
Put all ingredients in an ovenproof pot with lid, stir well.
Bake at 300 degrees for 3 hours
Enjoy 🙂
Tidbits on the Benefits of Broths (a.k.a. Liquid Gold :)
Beef bone broth is one of my favorite things to make. It is full of minerals, vitamins, amino-acids and vegetables as electrolytes a form that is easy to assimilate. Bone broths provide dense nutrition which is easily digested and has been know for centuries as a healing folk remedy for the digestive tract. Nothing like a hot mug full after walking my dog Tanner as the weather is a tad wet and cold, it satisfies my whole being right to the core, walla I am nourished
Bone broths have been used to treat many chronic disorders such as Chrone’s disease, colitis, anemia, diabetes, muscular dystrophy and even cancer.
Bone broths are great for those who cannot afford or want to eat large amounts of meat in their diet. Broths are an essential starter to all my dishes, they add not only flavor but minerals and vitamins as noted above.
There are many ways to enjoy my, ‘Liquid Gold’.
- Have a mug full in the am instead of coffee
- Afternoon pick-me-up add some garlic, green onions, spinach, cayenne pepper, turmeric
- Instead of water for your rice, pasta, lentils, beans, quinoa or potato dishes
- Sauté veggies
- Stews, chillies, casseroles and of course soups