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Recipes

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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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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Southwestern Black Bean Soup

 

  • 2 tablespoons Virgin Coconut oil
  • 1 large onion, chopped
  • 3 garlic cloves, minced
  • 6 cups water
  • 2 cups black beans, soaked over night and drained or three
  • 15-ounce cans black beans, drained
  • 1 cup fresh corn kernels, cut off the cob, or frozen corn
  • 1 4 1/2-ounce can diced green chilies or 2 tablespoons diced fresh mild green chili
  • 1/4 cup chopped cilantro
  • 2 tablespoons tomato paste
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon chili powder
  • Pinch freshly ground pepper
  • 1 teaspoon Himalayan salt

Garnish Options

  • Chopped cilantro
  • Minced onion
  • Plain yogurt or sour cream

1. In a large soup pot or Dutch oven, melt the coconut oil. Add the onion and garlic and sauté until tender. Add the water and the beans and bring to a boil. Reduce the heat and simmer, covered, for 1 1/2 hours or until the beans are tender. (If using canned beans, simmer for 30 minutes.)

2. Stir in the corn, chilies, cilantro, tomato paste, cumin, oregano, chili powder, and black pepper, and simmer, uncovered, for 30 minutes, or until the soup is somewhat thickened. The longer it simmers, the thicker the soup will be. You may want to pour half or all the soup in a blender and puree, depending on taste. This will thicken the soup quickly and give it a nice, creamy consistency. Or, you may want to hold the corn until the soup is pureed, and then add. Add the salt at the very end and stir.

3. Pour the soup into bowls and top with your favorite garnishes.

Makes 4-6 servings.

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Veggie Scramble

 

1. In a small pan, melt the coconut oil. Add the zucchini and onions and sauté until tender.

2. Next, add the cherry tomatoes, stir and sauté for 2 minutes.

3. While the vegetables are sautéing, beat the eggs with milk in a small bowl. Add salt and pepper to taste.

4. Pour eggs into the pan and scramble lightly.

Serves 1-2.

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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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Garlic-Parmesan Halibut

 

  • 1 to 1 1/2 pounds halibut, cut into 4 pieces
  • 1/4 cup fresh lemon juice
  • Lemon pepper to taste
  • Himalayan salt to taste

TOPPING

1. On each side of the fish steak, make 3 diagonal cuts 2 inches long and 1/2 inch deep. Place the halibut in a large, shallow dish and pour the lemon juice over it; marinate for 30 minutes at room temperature.

2. Preheat oven to 450 degrees F.

3. Place the fish on a broiling pan and sprinkle with lemon juice from the marinade along with black pepper. Bake the fish for 15 minutes, or until it is opaque in the middle.

4. While the halibut is baking, combine the mayonnaise, Parmesan cheese, lemon juice, green onions, garlic, mustard, and hot sauce or cayenne in a small bowl and mix well.

5. Remove halibut from the oven and then turn the oven to broil.

6. Sprinkle salt, as desired, over the fish and then spread some of the topping over each fillet. Broil the fish for about 1 minute, or until the topping is golden brown.

Serves 4-6.

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