Keto bread revisited

Tags

easy recipes, healthy food, Keto, Keto Bread

This morning I was in the mood to shake up breakfast. Too many green smoothies, too many bacon/eggs consumed this summer and I am a bit bored. As I poked around the Keto Reset FB page, I ran across a recipe for Keto Bread…90 second Keto Bread.
IF you enjoy pancakes, this is the Keto version for you.

The ingredients follows (my version):

3 T. almond flour (I had TJ’s brand in the freezer)
1 XL egg (I use organic, free range)
1/2t. baking powder (make sure your powder is aluminum free)
1/8t. salt (I use Himalayan salt)
1 T butter, melted (I use organic butter from grass fed cows)
1/2 c. frozen blueberries (optional, I use TJ’s tiny Boreal region wild berries)

Whisk all this together in a small bowl, then pour into a preheated 8″ saute pan (heat#4) where another T. of butter is melted. Since I do not use a microwave for cooking foods, I went the saute pan route. And to my surprise this lovely batter puffed up. If you add blueberries, add them to the top of the batter after it pours into the pan.
Peek under the edge until the “bread” is golden brown. This takes a bit of time, so don’t rush this step. Once turned, this pancake quickly turned to brown on the second side.  Gently peek under the first side’s edge using a rubber spatula. When golden and set, turn using a large, flat spatula.
Keep “bread” in a warming oven until sausage and egg are cooked.

Enjoy the photos below and give this a try.

Paired with pork sausage and a fried egg (cooked in the same pan), this becomes a one pan meal.
Of course if you want to celebrate your success, a wee bit of organic raw agave or honey and another pat of butter can be melted together and poured over the meal.

If I owned a waffle iron, I bet this batter would work well. Let me know if this works in your waffle iron.

I recently purchased this 8″ non-stick ceramic saute pan and love it. It is free of PTFE, PFOA, lead, and cadmium. The batter sets up quickly; just keep an eye on the batter’s bottom and turn when golden.

An 8″ saute pan is the perfect platform for this batter. Melt a pat of organic butter on #5 heat and pour batter into pan.  The original recipe called for zapping this batter in the microwave for 90 seconds and then browning; I never use a microwave when cooking food. This pan is the perfect alternative and saves a step. I am all for that.

Once browned on one side, simply turn and brown on second side. It is very tender. If you love pancakes, you will love this “bread”. It may be halved/shared or eaten as one portion, depending on your appetite.

Plate “bread” and top with a sunny side, organic egg. Concealed under the egg is a free-range pork patty.

Let me know if you enjoy this breakfast. Cheers!

Copyright © 2019 by Diane LaSauce All Rights Reserved

Kale, the ultimate chip

Tags

easy recipes, food, health, kale, Keto

BEFORE you scrunch up your nose and read elsewhere, I invite readers to indulge. This time of year, field grown kale is abundant at our farmer’s market. What you see here is ONE bunch, putting to shame the pale kale offered at area stores. Storage tip: when I return home from the market, I slice the kale stem ends off a bit, stand the bunch in a bowl of water, and store in the fridge until I get around to using the leaves. There the leaves perk up and are ready for any recipe. Today I chose kale chips.

When I cannot eat anymore steamed kale, I turn to kale chips. Easy peasy. Just rinse the kale, shake off any water, remove spines, tear leaves into pieces, place into a large bowl, sprinkle with organic olive oil and Himalayan pink salt, and bake on parchment covered sheet pans…350F for 10-12 minutes (I use convection).

Remove sheet pans from oven and slide toasted kale leaves into a large bowl (just lift the paper and form into a V). Immediately sprinkle kale chips with a healthy dose of nutritional yeast while they remain hot. Let cool. Continue batches. FYI: nutritional yeast packs a punch of B vitamins and adds a pleasant cheesy flavor.

Voila! A handsome batch of kale chips. Munch as they are; add to salads, or sprinkle over omelets. Keep chips covered (I store them in a cool oven). Eat within a few days…or minutes depending on who is home. 😉

As readers may remember from my last post, the end of April, I began the Keto diet. This is a keto friendly recipe and a healthy way to consume the powerhouse Kale.

Have I convinced readers to try this simple recipe?

Bon Appetit!

Copyright © 2019 by Diane LaSauce All Rights Reserved

Soothing, quick comfort food for winter days

Tags

comfort food, easy recipes, healthy food, quick meals, winter

And did I mention a one pot creation? This sinfully easy concoction suits both families and singles…Are you ready?

Shopping list:

• 1 quart Imagine organic chicken broth (no substitutions)
• one package boneless, skinless chicken thighs (Bell & Evans preferred)
• one pound Red Garnet yam (usually one) peeled and diced (the only yam I eat)
• one pound Carrots of Many Colors (organic found at Trader Joe’s), peeled and sliced
• 1 T Herbes de Provence placed in a tea infuser
• a few ribs of organic kale, rinsed, stem removed, and torn in small pieces
• Himalayan salt to taste
• Serves 4 and may be doubled

Begin with a medium/large stew pot. Pour broth into pan along with the herbes tea ball…and bring to a boil. Add chicken thighs (do not rinse, just open package and add to boiling broth.)

A classic herb seasoning…if not found in this fancy jar, find in the bulk department of WF.

Reduce heat to medium, cover pot and simmer 10 minutes. Add both yam and carrots to broth/chicken, cover, and continue simmering 10 additional minutes. In the final moment, add torn kale to the pot, cover, and cook 1 minute more and not any longer…overcooked kale is bitter! Remove the tea ball (allow to drain into the pot for full herb flavor)

Before serving, shred chicken thighs into reasonable pieces using two forks or your gloved hands…and remove any bits of fat that remain too.

Organic kale is a wonderful, tender, healthful leafy green if cooked properly. NEVER, EVER steam or simmer more than ONE MINUTE. Please.

Have you found these sweet carrots at Trader Joe’s? Carrots of Many Colors are seasonal, so I stock up this time of year.

Have your bread, biscuits, or crackers ready, along with heated bowls (zapped in the microwave for one minute, empty.) Serve the soup steaming, drizzled with a little olive oil.

Dessert can be a delightful pumpkin tart, made at home

This quick soup is colorful, healthy, and may be reheated in portion sizes throughout the week for smaller households or for trips to the office.

Bon Appetit!

And Happy Holidays to all my readers!

Copyright © 2016 by Diane LaSauce All Rights Reserved

the kiss system

Tags

Albemarle County, Central Virginia, change of seasons, comfort food, cooking, easy desserts, easy recipes, summer dessert recipe, the kiss system

During the years I worked as a residential interior designer, most of the fabric houses had what they coined the kiss system…attached to the main sample were smaller flags of complimentary fabrics, often making the selection process simple. The acronym translated, “keep it simple, stupid.” These days, I would prefer to drop the last s, as stupid is not accurate, nor kind. Yet, I digress…

Since 2000, I wandered into the world of food, where keeping things simple continues to be paramount. Needless to say, I never offered wedding cakes as part of my repertoire. As owner of a one-woman operation, my mission is: “respect the earth, create memorable food.” Additionally my steadfast slogan is: “there is a fine line between order and chaos,” and the kiss system is still as effective today as it was during the last decade.

springtime has simple written all over it…

As temperatures rise, my appetite declines and I seem to crave cool, easy, no-brainer (stupid?) recipes. If you follow my posts regularly, the last was about chocolate gelato…today, my recipe is even more simple…

Remember the Dreamsicle? Recently, I began craving this flavor and created the following in a matter of minutes:

begin by adding one can of full fat organic coconut milk and one can of organic frozen orange juice to a blender…

add the contents of both cans to the blender with 1/4 up of sugar and whirl…

pour this into a loaf pan or glass cold-proof container and freeze (shown here with cream floated on top after orange is frozen)…this can be then scooped OR

slice the frozen orange gelato and serve with a pretty garnish…no sticks necessary!

When orange is first frozen, add a half-inch layer of heavy whipping cream to the top and freeze again. This is super right out of the freezer, as the coconut milk keeps the texture smooth and not too hard to scoop. Slices make for a nice presentation.

June in central Virginia

OK, is this wee recipe something you might try during these steamy, soon to be summer days?

Happy summer and be safe!

If you have a minute, leave a comment. I’d love to hear from you!

Copyright © 2015 by Diane LaSauce All Rights Reserved

good health begins here…

Tags

Albemarle County, bison, Central Virginia, easy recipes, healthy recipes, kale smoothie, kale smoothie recipe, The Wahls Protocol

In March of 2014, I read a book and began having a kale smoothie every day.

Now don’t squish your face in disgust and hit the delete button…this is good food folks…and by popular request, I am posting a wee recipe for you to try.

No, I am not ill, just became inspired by a book, then cherry picked through it to fit my needs.

Although a foodie with a food business, I admit not eating according to my standards. I get busy, and often the raw veggies go off the plate. This smoothie idea appealed to me because it is fast, loaded with nutrition, mostly raw, vegan, organic, and did I mention FAST??

It all begins with kale. I am growing Lacinato kale heirloom variety this spring, as it is tender ~ even when bought in the organic section of the green grocer

fold the rinsed leaves of kale lengthwise and with a sharp knife, slice off the long spine

a nice neat pile of greens ready for the blender cup

this handy cup makes the entire process a snap

these ingredients are the basis of a healthy smoothie

save a step by grinding some golden flaxseed ahead of time in a coffee grinder and store in the fridge

voila, freshly ground flaxseed

place the ground flax into a glass jar for storage in the fridge, as flax goes rancid quickly

nutritional yeast, ground flaxseed, and Spirulina all have a place in the fridge for easy access when creating a smoothie

the cup is full of greens and topped with blueberries and other fruits of choice

on to the blending part

whirling goodness

a pretty healthy way to begin a day often followed by two farm fresh eggs, over easy.

this is the source of my inspiration regarding smoothies and food in general. Dr. Wahl explains health and nutrition like no other publication.

healthful nutrition really begins here; this 5X12 raised bed produces much fresh food and kale is an early/cool crop

since parsley winters over, this healthy stand not only goes into spring pesto, but a handful will go into today’s smoothie

Now for my recipe for Diane’s Kale Smoothie:

• gather, rinse and de-stem the kale
• gather, rinse a handful of parsley
• in the blender cup add 3/4 c. organic, unsweetened coconut milk
• a hefty T. of full fat (yes full fat!)coconut milk solid (once the can is opened, it turns to a solid in the fridge. Cover can with clean pet food lid)
• add heaping T of ground flaxseed
• add heaping T nutritional yeast (found in bulk department of health stores)
• add heaping 1/4 t. Spirulina (a very healthy green algae)
• stuff the kale and parsley into the cup and add frozen organic fruits of choice. I always include blueberries, and also like pineapple and mango
• Whirl all this goodness and enjoy
• if too thick just add more coconut milk or RO water to suit

I do not receive compensation for mentioning this publication nor ingredients in this post. I tried many ingredients before deciding on the ones featured. Dr. Wahl’s book is a very educational read, as she teaches the importance of greens, and, yes, organ meats. OMG! ORGAN meats!! I will admit, I cannot get past liver of any kind, yet discovered that beef heart is a most delectable and affordable edible. Sourced locally from grass-fed beef, and found at my farmer’s market, I always thank the beast and feel it’s strength in my body. Local bison and free-range local farm eggs are other favorite proteins that provide affordable, sustainable food.

Followers, I do hope you will make this book a summer read, and apply the information however it speaks to you. Details and specifics of nutrition are fully discussed in this publication, far better than I could mention here. I look forward to hearing your feedback. And remember, the smoothie recipe here is my personal creation, and can be changed to your liking. Just don’t omit the kale…

living in the country where vistas like this keep me centered

Copyright © 2015 by Diane LaSauce All Rights Reserved

seasonal wild bird buffet recipes ~ LaSauce style

Tags

bird buffet recipe, easy recipes, feeding wild birds, how to make organic wild bird food, NON-GMO, spring, Virginia, wild bird food, wild bird food recipe, winter

Those of you who follow my blog realize how I adore hosting wild birds in my central Virginia gardens. With frequent coaching from a local naturalist and a bluebird guru, I confidently care for wild feathered visitors year round.

This handsome Red Bellied Woodpecker dines regularly at the Yankee Seed Saver feeder. It really enjoys the LaSauce Buffet Recipe.

Being a long-time foodie, I could not resist reinventing a wild bird banquet recipe found in The Bluebird Monitor’s Guide.

I confess, I am suspicious of any food that is genetically modified (GMO) and seek organic foods for both me and my food clients, so why not for the birds???
Also an avid label reader, I find most bird foods do not list country of origin, date of production, nor GMO ingredients. Therefore, I avoid all commercially produced mixes.

Suet (the hard fat surrounding the kidneys and loins of beef and mutton) is another concern, as I strongly suspect that its source comes from beef feedlots in the midwest US. Again, I do not condone industrial meat production. When I inspect suet block labels, nada, no information there. When asked, retailers do not know origins either. Call me a fanatic, yet until there is definitive, credible proof that GMO grains and feedlot suet are safe, I will avoid them like the plague.

nestling bluebirds day nine ~ Swallowtail Cottage. Would you feed them GMO food?

LaSauce Recipe for Winter Wild Bird Buffet ~ Swallowtail Cottage

In a medium saucepan set over low heat, melt:

•  1 cup freshly ground, unsalted peanut butter (I grind this fresh at my local market where they guarantee NO-GMO)
• 1 cup TJ’s non-GMO sunflower oil.
  When just melted remove from heat and add:
• 4 cups stone ground cornmeal (I use a local Indian corn heirloom variety)
• 1 cup raw rolled oats, ground to a fine powder in a food processor
• 2 cup raw, hulled sunflower seeds, roughly chopped in food processor
• 2 cup chopped currants
• 1 cup raw, unsalted peanuts, roughly chopped in processor
• 1/2 cup organic egg shells, finely ground in a spice or coffee grinder (save shells from hard-cooked eggs, never raw shells.) Extra ground shells keep well in a glass jar in the freezer indefinitely. (I dry the peeled shells overnight on the kitchen counter at room temperature before grinding.)
• Using a large rubber spatula, gently fold all ingredients together. Allow to cool before serving your feathered friends.This recipe yields a gracious plenty.
• For this gourmet food, I serve it up in a Yankee hanging feeder where even the Red Bellied Woodpeckers feast.
• Store unused portions in the refrigerator in a sealed tub.
• Furthermore, I source all ingredients from my local health-conscious store’s bulk department—where prices are competitive AND I know offerings are non-GMO, and often organic.
• After a few days, I often add additional chopped currants or sunflower seeds to the mix, depending what the birds consider most popular that batch.
• NOTE: this is a winter food  recipe for wild birds, as the oil will melt during summer months, and the birds can forage for live insects, which is their preferred food.

Why chop/grind ingredients, you may ask? Considering birds have only one tool (mandible) to process edibles, and a few toes, so I decided to make their dining experience in my gardens a wee bit less labor intensive.

Wild birds expend tremendous energy simply surviving single-digit temperatures and deep snow during winter months. One simple human step added to the bird banquet becomes a precious energy-saving step for the birds. Furthermore, serving large, whole seed with husks leads to overall food waste, as many wild birds fly in, grab a morsel, and fly off to a twig where they pound/peck seeds into manageable sizes, often losing bits of goodness during the process. Make sense?

Other favorite bird foods:

The attached recipe is gobbled up by at least eleven overwintering species of wild birds in my central Virginia gardens. Additionally, I put millet out in a separate saucer (in the bottom of a vintage parrot cage where wild birds fly in and out) for those birds who enjoy that seed.

Mealworms are another treat for many birds, yet NEVER feed those freeze-dried worms! They too are from CHINA, and we have no idea what standards apply there. I order insects year-round from reliable Nature’s Way (1.800.318.2611) in Hamilton, Ohio.  Live mealworms are essential food/protein for bluebird nestlings and they are simple and fun to care for.

add a small water heater to your bird bath during frozen winter days

NOTE: Please keep a source of fresh water available year round during daylight hours. This is critical during winter months when creeks and streams are frozen solid. Thirsty birds could easily drink from a salt-laden or antifreeze puddle that would cause an agonizing death.  I place a small water heater (designed for this purpose) in the bird bath on days when temps do not rise above freezing.

Virginia bluebirds dine at LaSauce buffet

So there you are fellow bird lovers…consider this winter recipe for your feathered friends. And if you want a refresher course on clean food, view the documentaries,
Food Inc. and King Korn. My case rests…

Disclaimer: thoughts published here and throughout this blog are mine and in no way do I benefit from businesses/publications mentioned within. 

Want my spring buffet recipe?

LaSauce Spring/Warm Weather Wild Bird Buffet Recipe is a combo of shelled sunflower seeds, dry currants, ground eggshells, and sunflower oil—plain and simple.
All ingredients are purchased in bulk at my local health food-minded market.
Simply whirl two cups of seeds and one-half cup of berries in a food processor until slightly chopped, about three seconds (remember this saves the birds labor and morsel loss).
Add ground organic/cooked egg shells (2 T), then toss with a tablespoon of sunflower oil to moisten. The oil helps the egg-shell powder stick to the seed, yet will not choke the birds. Portions are approximate and easy to make. Birds are not picky! If I notice one ingredient being consumed faster, I add more of that next batch.

a photo of the warm weather mix. Wild birds flock to the feeders for this nutritious food. Happy feeding!

Happy birding!

Any questions? Just post them to the comments link located in the top right of this page.

Copyright © 2014 by Diane LaSauce All Rights Reserved

the powerhouse herb…chives!

Tags

chive artichoke pesto, chives, easy recipes, edible flowers, herb garden, nourishing herbs, pesto, quick meals

There are many presumptions regarding herbs—chives in particular.
Many see them as a garnish, and push them aside.
Yay whoa, let me share the reasons why this little herb belongs in your belly.

First off chives are:
Low in saturated fat, cholesterol, and sodium
High in dietary fiber, vitamin A, C, K, B6, Riboflavin, Calcium, Iron, Magnesium, Potassium, Copper, Manganese, Thiamine, Niacin, Pantothenic acid, Phosphorus, and Zinc!
So there!
Ready for a tasty, nutritious, signature recipe for chive artichoke pesto? OK!

When I bought my first patch of land back in 2001,
one of the first plants chosen for the herb garden was chives!

humble chives harvested and rinsed and ready for a spin.

edible flowers first thing in the spring!

cut rinsed and spun chives into 2″ lengths–easier for the processor to handle

drain and rinse canned water-packed artichokes

Rinse and spin equal amounts of curly parsley and pack the bowl of your processor with equal portions of chives and parsley. Top with one cup of raw walnuts, cup of drained artichokes, 1 rounded teaspoon kosher salt, juice from 1/2 a fresh lemon, and 6 glugs of virgin olive oil. Process until smooth, scraping bowl a couple of times during processing. FYI, a glug is a free pour out of a spouted olive oil bottle, counting up to six as you pour. My food processor bowl is 7 cup size, so make allowances if yours is larger…

finished pesto divvied up into 8 OZ deli containers, ready for chill down, then freezer for up to six months. By the way one 8 OZ container dresses one pound of pasta beautifully–just add a touch of hot pasta water, 2 T sweet butter and pepper of choice.

You may be saying, “where’s the cheese?” Most of my pestos are sold, therefore
I do not add cheese now as it does not freeze well and many of my patrons are lactose intolerant.
Cheese may be added when preparing pasta or when using as a spread in a sandwich.
When using this pesto for the base of pizza crust, no cheese is necessary.

after processing all the herbs, if you have a bit of pesto, say 3/4 cup, left over in the processor, add a peeled, seeded ripe avocado, spin then use as a dip! Deelish!

Have I convinced you to grow/eat chives?
As I frequently say, “there is more to life than basil pesto!”

Check out the YouTube video from Moss Mountain Farm!

Copyright © 2013 by Diane LaSauce All Rights Reserved

why not kale…pesto?

Tags

Charlottesville City Market, chive flowers, easy recipes, farmer's market, fast food, food, Home Depot, kale, pesto, stretch gardening, vegetarian

Readers who follow my blog know I adore kale.

an earlier pasta dish with blanched kale and chive flowers. If you have gone Keto, substitute spiral veggies for pasta.

Truly, I eat kale every day—fall and winter—steamed for four minutes, drizzled with olive oil and often topped with two farm raised eggs, easy over. Adding variety to this super-food, I decided to make one of my favorite dishes—pesto.
Why not kale pesto?
Indeed, this dish will knock your socks off.

Diane’s Recipe for Fresh Kale Pesto

Find a large bunch of fresh curly kale, either from your garden or from a local farmer. Strip the leaves off the vein and tear leaves into pieces. Rinse kale, while bringing a pot of water to a boil. In a large bowl, add cold water and a few scoops of ice cubes. Set this bowl near the pot of boiling water. When water is boiling, add kale in batches and blanch for 30-45 seconds, or until kale is bright green. Using a spider, lift blanched kale out and plunge into the bowl of ice water. Repeat process until all kale is blanched and iced.

fresh from the local grower, Whisper Hill Farm ~ 9 stems

ice bath

blanching kale until bright green ~ 30-45 seconds

ice kale to stop cooking

squeeze water out of kale using hands

almond and pecan stash ~ always store nuts either in the fridge or freezer

Squeeze iced kale with hands and place all kale into the bowl of a food processor. Add 1/4 C sliced almonds, 1/4 C pecans, 1 t. Himalayan salt, black pepper to taste, 1/2 C virgin olive oil, juice from a whole fresh lime (I use a citrus press), and pulse entire contents, scraping sides of bowl a few times during processing. Add additional olive oil until smooth consistency is achieved.

kale pesto fully processed

Meanwhile, boil your favorite pasta or spiral some zucchini, reusing the blanching water. In this instance I used a combination of organic Casarecce and linguine. When pasta is al dente, remove it from the water using the spider. DO NOT RINSE. SAVE hot pasta water.

al dente Casarecce and linguine

Mix pesto into pasta or veggie noodles, adding additional olive oil and a few tablespoons of pasta water to dish until desired consistency is reached. Add a large knob (20g) of room temperature sweet butter and gently toss adding freshly grated Parmesan just before serving.

cooked pasta, knob of butter, kale pesto, toss adding additional pasta water and olive oil as needed. 

I promise this recipe will make a believer out of you. A real tasty dish that will have your friends talking. Serve with your favorite beverage and sexy tomatoes if in season. Serves 6.

If you are processing a lot of kale from your gardens in spring, simply place pesto into 8 oz. containers and freeze. Omit the cheese until consuming.

completed dish doused with fresh Parmesan

PS I adore pesto and make three signature pestos from home-grown herbs: French tarragon with pecans, chive artichoke with walnuts in the early spring, and classic basil with walnuts during the summer months. Those recipes may be found by typing “pesto” into the search bar on this blog.

This new kale pesto rounds out my repertoire and I hope you will enjoy them all. There is more to life than basil pesto!

Bon Appetit!

Copyright © 2013 by Diane LaSauce All Rights Reserved