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Sautéed Vegetables with Beef

  • 1 lb. organic lean beef, sliced into thin strips
  • 4 tablespoon Virgin Coconut Oil
  • 1/2 c green onions, cut into 1-inch pieces
  • 2 tablespoon soy sauce (organic, traditionally fermented)
  • 1 teaspoon ginger root, thinly sliced
  • 2 tablespoon sherry, or dry wine, or gourmet vinegar
  • Pinch of whole sugar
  • 1/2 cup beef broth
  • 1 cup mushrooms, sliced
  • 1 cup bean sprout
  • 1 medium carrot, thinly sliced
  • 1 cup green beans cut in 1 inch pieces
  • Himalayan salt to taste

Procedure:

  • Heat Virgin coconut oil in a wok or pan.  Fry beef until browned. Remove and drain.
  • Stir-fry ginger and onion in 2 tablespoons of Virgin coconut oil for 1 minute.
  • Add beef broth and stir.
  • Simmer for 2 minutes. Season with soy sauce, sherry and stevia leaf.
  • Add green beans, mushrooms, carrots, and bean sprouts, stirring constantly until crisp. Add salt to taste.
  • Serve it while still hot.

Optional: Serve on a bed of alfalfa sprouts

4-6 servings

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Yogurt Energy Drink

 

  • 1/2 cup plain yogurt (preferably whole milk organic, can be flavored, like vanilla)
  • 1 banana, cut into 2 pieces
  • 2 eggs – raw/organic
  • 2 tablespoons Virgin Coconut Oil (melted)
  • 2 tablespoons flax seeds (ground)
  • crushed ice (optional)

Put yogurt, banana, egg yolk, flaxseeds and coconut oil in a blender. Blend it at medium speed. Put crushed ice in and blend again. Good for 2 servings.

Comments:

1. You can substitute flaxseeds with almond nuts, sesame seeds, sunflower seeds and other healthy nuts and seeds that you prefer.

2. You can also freeze this and eat it as frozen yogurt.

3. This drink is good as a quick digestive breakfast food and gives you a lot of energy in the morning that lasts until lunch.

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Sourdough Bread

Note: this recipe assumes you already have a sourdough starter. If you don’t have one, you can search the Internet to find one, or check with your local health food store. We recommend that you use organic whole grains when at all possible. This is a yeast-free bread recipe for two loaves. Use half the ingredients for one loaf.

Making the head starter:

Dissolve the starter in the water. Add enough flour to make a medium stiff dough. Knead for 10 minutes or until the dough becomes stretchy and less sticky. Divide the dough in quarters. Put one quarter in a glass or pottery dish with a lid, or a plate on top. This will be your starter lump for next time. Put the other three quarters in a covered glass or pottery dish and allow to ferment and rise at room temperature overnight 8-12 hours.

Making the bread:

Mix the head starter with the warm water in a glass mixing bowl or bread mixer. You may need to break up the dough in the water a little with a spoon or your hands.

Mix in the salt, honey, oil, and 3 cups flour. Knead in bread mixer or by hand for about 10 minutes, adding 1-3 cups more flour to make a stiff dough. Some flour has a lot of moisture, so don’t be afraid to use as much as you need. If your dough should become too stiff to work with and you feel you have added too much flour, add 1-2 tablespoons water and continue to knead until the gluten has developed.

To test the gluten, take a small piece of dough, flatten it out a little, and stretch it between your two hands. If it tears quickly, the gluten is not developed and the dough should be kneaded several more minutes. If you can stretch out the piece of dough and see light coming through, the gluten has developed sufficiently.

Divide the dough in half. On a lightly oiled board, shape the two halves into loaves and place in greased 4″ X 8″ loaf pans. Heat your oven to 200  F. and turn it off.

Place the pans in the oven, cover with a clean, damp towel and let rise for 3-4 hours, until doubled in size.

Do not expect this bread to rise as it bakes as normal yeast bread does. Bake at 350 F. for 45 minutes. Remove from pans and cool on baking racks.

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Coconut Kefir Pancakes

 

Mix everything but the egg and leave for a couple of hours room temp so that you can culture the mix. When ready to stoke ’em up, beat in the egg. For fresh flavor add small chunks of organic apples or even banana slices…or both.

Cook in stainless or cast iron fry pan with coconut oil. Never fry too hot that it smokes like crazy. That is bad.

Spoon out silver dollar or larger size, but smooth out if you like flat pancakes.

Set out on plate and sprinkle organic maple syrup or your favorite syrup over the delicious little gems. Enjoy!

Recipe submitted by: Kathy Fitzgerald, MA, Boston

 

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Creamy Vinaigrette

 

1. In a small bowl, whisk together the vinegar, chives or scallions, salt, sweetener, garlic, savory or oregano, and cayenne.
2. Add the mayonnaise and whisk until well blended. Refrigerate until ready to use.

Makes about 4 servings

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Fried Fish Steaks

 

Season fish with lemon and salt. Set aside. Thinly slice onions and seeded bell pepper. Peel, seed and slice tomatoes. Cook onions in olive oil until translucent. Add green pepper and cook 3 minutes. Add tomatoes to pan and cook a few more minutes. Place fish in pan, top with the Virgin Palm oil, cover the pan and cook until fish is almost cooked through. Add chopped herbs and red pepper and cook uncovered over high heat to evaporate some of the liquid. Just before serving add the coconut cream concentrate and bring almost to a boil. Before serving, sprinkle the lemon juice over the top and add more freshly chopped cilantro, if desired. Serve immediately.

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Lemon-Lime Coconut Flour Cookies

 

Procedure:

Pre-heat oven at 375 degree F.

Mix coconut flour, unbleached flour, baking powder, salt and baking soda. In a mixing bowl beat the sugar, butter, lemon peel, lemon juice, lime peel, lime juice and egg. Stir in flour mixture. Continue mixing at medium speed with an electric mixer. Shape dough into 1-inch balls. Place 2 inches apart on unglazed cookie sheet. Bake 10-12 minutes or until set. Immediately remove from cookie sheet and cool in a wire rack.

Yield: 2 dozen

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Hawaiian Rice Medley

 

This is a wonderful combination of flavors and textures. Serves 8 or so.

  • 4 cups water
  • 2 cups brown rice
  • 1/4 cup virgin coconut oil
  • 1/2 cup fresh mango*
  • 1/4 cup raw macadamia nuts
  • 1/4 cup fresh Italian parsley
  • 1/4 cup fresh cilantro
  • 2 tablespoons pineapple juice concentrate
  • 1/2 teaspoon salt
  • 1/3 cup toasted coconut flakes

A few hours before serving time (or a day ahead) bring water to a boil in a large pot and add rice. Cook without stirring for 40 minutes or until rice is tender. Remove from heat and stir in coconut oil and refrigerate rice until chilled.

When close to serving time, chop mango, macadamia nuts, Italian parsley, and cilantro. Mix all the chopped ingredients with rice and add pineapple juice concentrate and salt.

Turn the rice out into a serving bowl and garnish with toasted coconut flakes. Serve dish at room temperature.

*You may substitute with dried mango or papaya.

Recipe submitted by Jennifer, Pinole, CA

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