#glutenfree

Green Cabbage/Kohlrabi Salad

INGREDIENTS

  •  1 small green cabbage, shredded

  •  1 kohlrabi, peeled and julienned

  •  ½ cup lemon juice

  •  Zest of 1 lemon

  •  1 garlic clove, mashed

  • ½ cup olive oil

  • ¼ dried tart (sour) cherries

  • Salt

  • ¼ cup fresh dill, finely chopped


DIRECTIONS

  1. Place the shredded cabbage in a large bowl and sprinkle with two large pinches of salt. Gently massage the cabbage with your hands until it begins to soften and releases its juices. Set aside.

  2. Add the kohlrabi, lemon zest, sour cherries and fresh dill, and toss thoroughly with your hands.

  3. Prepare the lemon vinaigrette by mixing together the mashed garlic and lemon juice, and little by little, add the oil.

  4. Pour over salad, and toss again.

  5. Serve immediately.

What are the benefits of this dish?

Is kohlrabi the unwanted child in the vegetable aisle?

It isn't very easy to find, I give you that. So when you do find it, make sure to buy it!

You may find it green or purple, and can be eaten raw or cooked. Once peeled, it may look like an apple or a jicama. The taste and texture of kohlrabi are similar to those of a broccoli stem, but milder and sweeter, with a higher ratio of flesh to skin. The young stem can be as crisp and juicy as an apple, although much less sweet.

Kohlrabi is prepared like a turnip or celeriac. I use it extensively in salads and soups, pickled, or juiced. But can also be roasted or baked.

Being part of the cruciferous family of vegetables (which includes broccoli, cauliflower, kale, collard greens, and Brussels sprouts), this vitamin C-rich, fresh-tasting beauty contains health-promoting phytochemicals such as indole-3-carbinol (I3C). I3C is supposed to protect against various kinds of cancer, including colon cancer.

Uncontrolled inflammation has been associated with several chronic diseases (IBS, obesity, diabetes, etc). I3C is capable of blocking the activity and production of pro-inflammatory compounds in the body, thus reducing inflammation.

Source: Modified from Ottolenghi’s Plenty

Full-fat Cow's Milk Kefir Cheese

INGREDIENTS & EQUIPMENT

  •  1 qt/1 liter organic full-fat cow’s milk kefir

  •  Fine-mesh strainer

  •  Silicon/wooden spatula

  •  Cheese cloth

  •  Glass container for storing


DIRECTIONS

  1. Place the cheese cloth over the strainer and pour the milk kefir into it.

  2. Place the strainer over a bowl and let the whey drain off for 12-24 hours. One the kefir has stopped dripping, wrap the cheese in the cheese cloth hang it above a bowl or jar.

  3. Continue to hang until the cheese has the desired consistency.

  4. If you wish to have “hard cheese”, place the wrapped cheese between two plates, and place a heavy item on top (you may use a heavy can or a few books) . Start with a minimal amount of weight and continue to increase the weight every few hours until the dripping stops.

  5. Hard kefir cheese is generally crumbly and can be grated.

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What are the benefits of this dish?

Kefiran is an exo-polysaccharide produced by Lactobacillus kefiranofaciens, which is one of the dominant bacterial strains found in kefir. It contributes to the taste and texture of kefir, as well as the structure of the kefir grains themselves.

Milk kefir is a good source of probiotics, vitamins, minerals and essential amino acids that support healing and repair of the gut mucosa. Milk kefir is particularly rich in vitamins A, B1, D, K2, folate, B12, calcium, magnesium, and phosphorus.

Some of the health benefits attributed to kefir include, protection from gastrointestinal diseases, providing nutrients necessary for optimal bone health and regulating immune function.

Although not as widely popular as other fermented dairy products, such as yogurt and cheese, kefir has been consumed and associated with health benefits for 100s of years; originally by communities in the Caucasian mountains.

Kefir is traditionally made with cow’s milk but it can be made with milk from other sources such as goat, sheep, buffalo, or coconut milk.

Salmon Cakes

Makes 12

 INGREDIENTS

  • 3 tablespoons melted ghee, divided

  • 10 ounces canned wild salmon

  • 3 scallions, thinly sliced (about ⅓ cup)

  • 2 tablespoons finely minced fresh cilantro

  • 1⅓ cup mashed baked sweet potato

  • finely grated zest from ½ medium lemon

  • 1 tablespoon minced jalapeño pepper (optional)

  • 2 large eggs

  • ½ teaspoon red pepper flakes

  • Kosher salt

  • Freshly ground black pepper

  • 3 medium lemons, cut into wedges (optional)

 DIRECTIONS

1.     Preheat the oven to 350°F

2.     Use a brush to grease a 12-cup regular sized muffin tin with one tablespoon of melted ghee.

3.     In a large bowl, mix together the salmon, scallions, and cilantro. Add the mashed sweet potato to the mixture, and gently combine.

4.     Mix in the lemon zest, jalapeño (if using), the remaining two tablespoons of ghee, eggs, and red pepper flakes.

5.     Season with salt and pepper to taste.

6.     Use your hands to mix everything together.

7.     Scoop a quater cup of the mix and flatten with the back of a spoon.

8.     Bake the salmon cakes for 20-25 minutes or until an inserted toothpick comes out cleanly.

9.     Transfer the cakes to a wire rack to cool.

10.  Serve with lime wedges, and kefir and avocado sauce

 

What are the benefits of this dish?

Cold water fish, such as salmon, are excellent sources of health-promoting omega-3 fatty acids, vital nutrients that make up the building blocks for healthy cell membranes. 

These fatty acids can help promote a healthy anti-inflammatory response making them beneficial for joint pain/inflammation. They are known to help with skin and brain health and they have been found to offer cardiovascular protection.

Salmon is also a very good source of protein which helps us have a better control of blood sugar levels and provides us with the amino acids that our bodies need to make muscles, tissues, hormones, neurotransmitters and health-protective antibodies.

Source: modified from Nom Nom Paleo