Tag Archives: gluten free

Ital Stew

29 Jul


Gluten-Free, Paleo, Perfect Health Diet

Ital stew is a Jamaican dish aligned with the Rastafarian movement. The word “ital” is derived from the word vital, and is similar to the concept of kosher. Specifically, ital food should be vegetarian, unprocessed, and from the earth. Some believe that even iodized salt should be avoided, and only pure sea salt is acceptable. Since meat is considered dead, it is not ital, although some Rastafari are known to eat small fish.

Like in my Callaloo recipe from earlier this year, there is a lot of variation to this dish. Typically, it’s made with several different kinds of starchy foods (I used squash, taro, potatoes, and plantain) in a coconut milk broth. It’s lightly spiced, with just thyme and pimento (allspice).

Funny enough, when doing my research I discovered this dish isn’t considered an exceptionally tasty stew, to the point that I was almost turned away from trying it. I have a suspicion that the reason it’s not well-received is because every recipe I found had you adding all of the vegetables at once, which likely resulted in a mushy, jumbled, and slightly confusing stew. I tried a different tactic, and added the dishes in increments so that they all were perfectly cooked at the end of the recipe. This extra care made a huge difference in the final product; in fact, we’re adding this dish to our regular rotation because it’s easy, quick, and hearty – a perfect summer soup when you’re not in the mood for a meat dish.

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Tuna Stuffed Potatoes

22 Jul


Gluten-Free, Paleo, Perfect Health Diet

So, did you see the news? The Whole30 program now includes white potatoes. For those of you that aren’t familiar with Whole30, it is a 30-day eating program with a moderately strict interpretation of the Paleo template – no alcohol, sweeteners of any kind, or faux foods (like almond flour pancakes); in my cookbook, I reference it as “a tough-love plan to transform your diet.” It’s especially popular right around the New Year, as people look to clean up their eating habits.

Since its inception, the Whole30 has forbidden white potatoes, likely due to the fact that most potatoes are eaten in the form of chips or french fries. I have been an advocate for white potatoes since first changing my diet in 2010, after reading about the Perfect Health Diet. My inclusion of those little delicious tubers on this site has constantly confused readers who were introduced to Paleo through the Whole30 concept. So I’m happy to see that potatoes are gaining more acceptance as a whole food that has just as many nutrients as its favored cousin, the sweet potato.

White potatoes serve as an excellent example of mindful eating. They have a moderately high glycemic load, but studies have shown that it is greatly reduced when eaten with certain foods, especially fats and acids. So be sure to smother your baked potato with butter and sour cream. Also, the skin of white potatoes are high in glycoalkaloids, which can cause gastrointestinal irritation. This is a known issue – in fact, modern potatoes are much lower in glycoalkaloids than in earlier history, as farmers cultivated certain potatoes (especially the russet potato) to be more digestible.

Preparation of potatoes is also important; when compared to white bread, boiled potatoes are 323% more satisfying per calorie. Potato chips? Only 91% as satisfying. That’s why most people are able to easily eat three potatoes’ worth of potato chips, when they’d have a hard time eating three boiled potatoes in one sitting. So at our house, we typically only eat our potatoes boiled (and mashed) or baked. Or twice baked, like in today’s recipe.

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Kuy Teav – Cambodian Pork and Seafood Noodle Soup

15 Jul


Gluten-Free, Paleo, Perfect Health Diet

Kuy Teav is a Cambodian pork and seafood noodle soup, much like the Vietnamese Pho; in fact this dish is enjoyed in Vietnam, under the name Hu Tieu Nom Vang (“Phnom Penh Noodle Soup”). While I’m a huge fan of Pho (it’s in my cookbook), sometimes it’s a little too beefy for my tastes; Kuy Teav serves as an excellent break from the norm.

It’s believed that this dish originated among Chinese immigrants living in Cambodia, and later spread to the rest of the country. It’s also a popular breakfast meal. Like many Asian soups, there is no one way to prepare this dish. Feel free to experiment with all sorts of add-ins, including meat balls or any leftover meat you may have.

This dish sits firmly in the Perfect Health Diet spectrum of Paleo since it uses rice noodles, but feel free to use sweet potato noodles (or even zucchini noodles) instead. One of these days, I’ll help convince the Paleo world that rice is indeed Paleo, but until then, I’ll continue to use my favorite little hashtag: #teamwhiterice.

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Homemade Kombucha

7 Jul

Kombucha is a bit of an enigma in the health world. It seems every health-minded group appreciates the benefits of this fermented, effervescent, and probiotic drink – from Vegans to Paleos alike. One unfortunate side effect of being a kombucha drinker is that if enjoyed regularly, you could basically end up completely broke; bottles range from $3 to $5 each at most grocery stores. Luckily, making it at home is fun, economical, and takes only a little foresight.

Kombucha is a fermented black tea drink, originating somewhere in Northern China or Central Asia at least 2,000 years ago. It reached Russia sometime in the 19th century, and quickly gained popularity as a health drink; at one point, most Soviet-era homes were growing their own kombucha culture. It spread to Europe and beyond through Russia. The Russians have several names for the drink, the most popular being чайный гриб (“tea mushroom”) and медуза (“medusa”, their word for jellyfish). The drink is made by fermenting a batch of sweet tea with a culture known as SCOBY (symbiotic colony of bacteria and yeast), which eats the caffeine and sugar, leaving you with a sour, slightly vinegary drink that’s not unlike apple cider vinegar.

The drink has some notable links to health, especially in regards to cancer. Author Alexander Soltzhenitsyn claims it cured his stomach cancer while imprisoned in a Soviet gulag. Ronald Reagan purportedly treated his colon cancer by drinking kombucha daily in the 1980s. While proven results have varied, it goes without saying that the fermented, probiotic profile of the drink carries benefits. In this age of antibiotics and antibacterial products, it’s good to see helpful bugs making a bit of a comeback.

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Barbecue Heart of Shoulder Roast

1 Jul


Gluten-Free, Paleo, Perfect Health Diet

My friends at US Wellness Meats recently sent me a cut of beef I’d never seen before. The heart of shoulder roast, sometimes called the heart of clod or cross-rib roast, is a center cut roast taken from the shoulder, similar to chuck roast. Typically I would oven-braise a shoulder roast in order to break down its connective tissue. But heating an oven for several hours doesn’t sound like a good time to me right now considering that we’re in the heat of summer; so I did what any sensible American would do with a big chunk of meat in July – I barbecued it.

This recipe is not unlike the Barbecue Brisket recipe in my book, just cooked at a slightly lower temperature; the lower temperature drags the cooking process out a bit, but results in a more evenly tender roast. Feel free to use this recipe for brisket as well.

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A Weekend at Tendergrass Farms

29 Jun

Last month, I wrote about how I wanted to take my blog in a new direction by visiting and writing about food producers around the world, in order to better understand how the food we eat gets onto our plates. Off the bat, I knew that one of my first destinations needed to be where the whole “food” thing starts. At a farm.

Choosing a farm to visit was easy. Last summer I met David Maren, founding farmer and general manager of Tendergrass Farms, and we quickly became friends through our mutual love of languages and our mutual disdain for our country’s rampant, negligent farming practices. We’ve also been working together over this past year; he sends me samples of food to cook and eat, and I take pictures of that same food for his website. It’s a pretty sweet deal for both parties, hearkening back to humanity’s bartering days: he gets free photography and my family gets free food.

David’s small farm is located near Floyd, VA (about 4 hours from us), so we made the drive down a couple weekends ago to check out and talk about his company. Here is what I found out.

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Chicken Kiev

24 Jun


Gluten-Free, Paleo, Perfect Health Diet

Chicken Kiev is a Ukrainian dish, possibly influenced by the French roulade (I’m a big fan of roulades – check out my German Rouladen recipe). This dish is characterized by rolling herbed butter into chicken cutlets. To me, this is an ideal meal; chicken breasts tend to be bland without some added fat or spices, and Chicken Kiev has both in spades. To make the butter easier to roll, my recipe calls for freezing the butter for 30 minutes before rolling – it makes a huge difference.

As a Russian linguist and teacher in my day job, I would be remiss if I didn’t talk about the spelling of the word “Kiev” in my recipe. The Ukrainian government officially changed the romanized spelling of their capital city’s name to Kyiv in 1995, mostly due to the fact that Kiev is the Russian pronunciation of the word. But in truth, Kiev is the original, Old East Slavic pronunciation of the city (technically it’d be spelled Kyev today). I think it’ll be interesting to see how the world spells and pronounces the word for this important city in the future – especially given the amount of attention this corner of the world has received recently. Personally, I like Kiev, but not as a slight to the Ukrainian people or government; I’m just a fan of Old East Slavic.

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Ham and Pea Soup

17 Jun


Gluten-Free, Paleo, Perfect Health Diet

PNW friends! I’ll be appearing in Portland, Seattle, and Vancouver BC next month, signing books with Sarah Ballantyne and Mickey Trescott! More info on my events page.

Peas are an ancient food, eaten seasonally during the Paleolithic era. They were also one of the first cultivated plants, first grown in Western Asia about 8,000 years ago, and spreading to nearly every major culture from there. Today, there are many reasons to enjoy peas. They are very economical, and frozen sweet peas are one of the cleanest vegetables even when raised conventionally. They’re also very practical, since grabbing a handful of frozen peas from the freezer couldn’t be simpler. This soup is a great example of how convenient the little green guys are; start to finish, you can be enjoying this delicious and deeply flavorful meal in 25 minutes.

The word pea has an interesting origin; it was originally written as pease in English (taken from the ancient Greek pisum), which referred to both the singular and plural forms of peas. People confused the word pease with peas, incorrectly thinking it was plural, and later formed the singular word pea, which eventually became the norm around the 1650s. Pease still exists in some contexts, such as in pease pudding, or the children’s song “Pease Porridge Hot”.

Referring to thick fog as “pea soup” has been around for about 200 years, first used to describe the fog in London.

There is some controversy as to whether peas are “Paleo” since they are legumes. Like green beans, peas are the result of cultivation, and were selectively bred to reduce their toxicity, to the point where they can be eaten (and enjoyed) in their raw state. Theoretically legumes should be avoided, but I’m not one to follow food rules based solely on theory (see: my support of one of those pesky “grain” things, white rice). Personally, until the science definitively proves otherwise, my personal take is that they’re fine. Obviously, if you react poorly to them (or any other food, for that matter), you may want to rethink this approach.

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Easy Roasted Chicken (Recipe from The Ancestral Table)

3 Jun


Gluten-Free, Paleo, Perfect Health Diet

It’s hard to believe, but my cookbook, The Ancestral Table, has been out for nearly four months. I keep finding myself surprised whenever someone tells me they have and enjoy my book; for some reason I keep assuming that only our little family regularly uses it as a reference. So I thought it would be fun to take a week off from my regular recipes and share one from The Ancestral Table, as a gentle reminder to myself that there are other people out there who could use these recipes.

Deciding on a dish to share was really easy; we make this roasted chicken recipe at least once every two weeks. Simply put, it’s one of the easiest chicken recipes you’ll find, and it’s deliciously crispy and juicy. Cooking the bird directly in a skillet also makes it a cinch to whip the drippings into a flavorful gravy. Finally, we like to throw the bones and carcass into our electric pressure cooker for a couple hours to make some tasty and calcium-rich broth.

I’m also giving away a copy of my book this week, signed by me and Paul Jaminet (who wrote the foreword of my book). There are only a few copies like this one, so be sure to enter to win (instructions at the bottom of this post).

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Quick and Easy Gluten-Free Seafood Pasta

27 May


Many years ago, pasta cooked with seafood was my solution when I wanted something that tasted great without spending much time in the kitchen. Pasta cooks quickly and is delicious; seafood cooks even more quickly and is even more delicious. It’s almost like cheating in the way that you can have a memorable meal in a manner of minutes.

While pasta is rarely on our dinner table these days, we still miss the convenience of a quick Italian-style dinner. So from time to time I’ll whip something up with zucchini noodles or rice-based pasta. When we’re looking for a special treat, we’ll use Cappello’s grain-free fettuccine, which is made using just five ingredients: almond flour, cage-free eggs, tapioca flour, xanthan gum, and sea salt. Although this recipe in particular was made with Cappello’s pasta, directions for all three pasta types are provided below.

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