First, I want to thank everyone who supported Sophia on her first cooking class. Second, I want you to pat yourselves on the back. The reason? Because you are seeking knowledge, you are seeking better health habits, you are connecting to food, which is viably important for your health, your families health and the earth.
Remember what I said, "It Is About Transitioning Into Better Health Habits", not through depriving yourself of things that you were used to, but through learning to cook things that are similar and then eventually moving on to your next step.
Recap:
Celeriac http://getalongandgo.com/veggie-spotlight-celeriac/
Coconut oil used for frying or saute': http://www.azurestandard.com/shop/product/3322/
Dirty Dozen Plus: Please add corn to this list Never eat corn unless it is certified organic
http://www.ewg.org/foodnews/summary/
Food Allergy Testing That I Recommend: http://www.wholisticresearch.com/info/artshow.php3?artid=80
Hawthorn: http://www.herbwisdom.com/herb-hawthorn-berry.html
Hawthorn for high blood pressure: http://www.meschinohealth.com/ArticleDirectory/Hawthorn_Natural_Blo...
Recipes Given Out:
Homemade Tortilla
This delicious recipe is adapted from The Well –Filled Tortilla by Victoria Wise and Susanna Hoffman
3 to 4 cups unbleached white flour ( you can also try spelt or wheat flour)
1/3 cup olive oil or sunflower oil
1 teaspoon sea salt
1 cup of warm water
In a medium size bowl, mix the flour and oil until it crumbles. Dissolve the salt in the warm water and pour it over the flour mixture, then use your fingers to combine the dough (if your dough is too soft, add more flour). Knead the dough on an unfloured surface until elastic, about 4 minutes. Place it back in the bowl, cover with a damp cloth, and let it rest at least 1 hour. Divide it into 12 balls and roll each one into a thin, 8 inch round (make sure the edges are as thin as the middle). Place one tortilla at a time on a ungreased skillet over medium high heat and cook each side for 1 to 3 minutes. You can also put a little bit of oil in the pan to cook them.
Enchilada Sauce or Chili Gravy
1/4 cup olive oil, coconut oil or sunflower oil
1 large onion chopped fine
3 cloves garlic, chopped find or 1 1/2 tsp garlic powder
1 tsp cumin
1 tsp oregano
1 tsp sea salt
2—3 tablespoons chili powder
1/3 cup unbleached white flour or you can try arrow root powder
If you try arrow root powder start with a couple of tablespoons first
1 1/2 quarts water, filtered
Fry onions in oil until soft. Mix in flour and spices, then beat in the water . Simmer 20 minutes, stirring
occasionally.
To make enchiladas:
Cook your flour or corn tortilla on a hot griddle for a few seconds on each side. Lay a strip of fillings across the tortilla, then roll it up. Over the bottom of a 9 x 13 baking pan with the chili gravy (about a cup), line the pan with the rolled tortillas and pour the rest of the gravy over the top.
Navaho Fry Bread
These fry breads act like edible plates. Use as a scoop for chili or serve piled with lots of great food. Refried beans chili, cheese, tomatoes, olives, onions sour cream salsas and lots of veggies.
1 cup un bleached white flour
1 cup white wheat flour
1 cup organic corn meal. Never eat corn that is noon-organic!
2 teaspoons baking powder or 1 tsp baking soda
1 tsp sea salt
1 cup water
1/2 milk of choice ( organic)
1 tablespoon olive oil, coconut oil or sunflower oil
Coconut oil for frying about 4 cups
In a large mixing bowl, stir the flours, corn meal, baking powder or baking soda and salt. Add the water and milk and stir until moist dough forms (if your dough is too soft, add mor e flour). On a lightly floured surface, knead the dough into a mound and return to the bowl. Coat with the tablespoon of vegetable oil and cover the bowl with a damp cloth. Let sit for 15 to 30 minutes.
Meanwhile, fill a deep frying pan with the coconut oil( it should be at least 3 inches deep). Just before you rool out the dough, turn up the heat on the oil
Pinch off a tangerine-size ball of dough and roll it into a disk on a well floured surface. It should be about 1/8 inch thick ( the thinner the dough, the crispier the fry bread). Place the round into the oil and fry for 2 minutes, watching carefully for the dough to turn a deep golden brown, Remove the bread with a spatula, drain, gently pat off the excess oil and cool on a rack covered with paper towels. After the first one, adjust the temperature, thickness of the dough, and frying time. Makes 6 to 8 large fry breads.
Corn Tortillas
Mix 1 1/4 cups of filtered water and 2 cups organic masa harina and knead into a firm, moist lump. Take a small ball of dough into your hands and slap-pat it into a flat, thin round. You can roll a ball out between two sheets of wax paper to an even thickness. This recipe makes 12 6 inch tortillas.
To cook, place tortilla one hot, dry griddle. When edges curl up and bubbles appear in the middle, flip and cook the other side (about 1 1/2 minutes each side) . They will have toasted brown flecks.
Yam Filling For Enchiladas
3 cups yams, sliced in 1/4 inch rounds
1 tsp cumin
1 tsp garlic powder
olive oil, sunflower oil or coconut oil
2 cups cheese of choice
1/2 cup or more green onions
1/2 cup black olives
1/4 cups green chilis, diced
1/2 cup sour cream or more
For the yams, preheat oven to 400 degrees, toss them in the cumin and garlic with a generous amount of oil. Bake on a cookie sheet until soft, about 30 minutes:
Next, make your enchiladas sauce (also called chili gravy) Recipe up above:
In an oiled casserole dish, put down a layer of sauce, and one layer of tortilla. Next put down a layer of yams, half the cheese, and the green onions with more sauce on top. After another layer of tortillas, put down the rest of the fillings except for the cheese. The rest of the cheese goes on top of the third tortill layer, generously covered in sauce. Bake on 350 degrees for an hour Serves 6 to 8
If you need to bee gluten free, choose the all organic corn tortillas, or just serve your yam filling on top of rice, then the chili gravy, cheese and sour cream.
Asian Stir Fry with Tempeh: You can make this stir fry and roll it up in the flour tortillas, you could also deep fry it to.
What is Tempeh: http://www.azurestandard.com/shop/product/6265/
2 pkgs Tempeh cut in chunks
Marinade:
1 1/2 Tbs. ORGANIC tamari
1 1/2 filtered water
2 tsp toasted sesame oil
4 tsp almond butter
1/2 tsp garlic powder
1 tsp onion powder
Saute:
1/4 of a small cabbage finely shredded
1/4 cup mushrooms
1/2 cup bean sprouts
1 red pepper, sliced in strips
2 celery stalks, sliced thin
2 green onions, sliced
2 carrots, sliced thin
1 Tbs fresh ginger, grated
6 cloves garlic, minced
4 Tbs toasted cashews
Sauce:
1 tsp toasted sesame oil
1 tsp almond butter ( or organic peanut butter)
4 tsp ORGANIC tamari
1 tsp garlic
1 tsp onion powder
2 Tbs filtered water
4 tsp arrowroot
Coat tempeh with marinate and let sit for 2 hours. Bake at 300 degrees until browned, flipping it a few or more times. Toast cashews. Saute vegetables in skillet or wok until crisp or tender, as you like. Mix sauce ingredients together except for arrow root and water. Make a slurry of the arrowroot and water, and whisk into sauce. Simmer sauce to thicken. Mix vegetables, sauce and tempeh, and cashews together and serve or rice or noodles.
Remember you can also make spring rolls with the tortilla dough recipe:
Teriyaki Sauce:
10 cloves garlic, minced
1 small onion finely chopped
2 TBS fresh ginger, minced finely
1/3 cup ORGANIC tamari
1/4 cup honey
1/4 cup brown rice vinegar
Saute garlic, onions and ginger. Add remaining ingredients. Enjoy
Awesome Job Sophia!
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