Tag Archive for fiber

Lucky Devil Bread

I have gotten so many requests for this bread recipe, I’m gonna cut right to the chase.

NO GLUTEN.
NO REFINED SUGAR.
NO FLOUR.

I found the original recipe here and along with half the internet, could not believe my good fortune. After following the recipe spot on a few times, I wanted to make some changes to it for myself.

Then I got into making traditional bread and did a lot of reading from Josey Baker who taught me to always toast the nuts and seeds first. I do it for everything now. It’s an extra step, not nearly as much of a pain in the ass as everyone makes it out to be, and it increases the depth of taste like 42 times. So toast the seeds and the nuts.

This recipe is incredibly forgiving and you can make it your own a hundred different ways. The important things that you want to stick to are the psyllium husk and the chia. They hold the bread together. Plus they provide so much fiber. And I should say, this bread is a great comrade in the Getting Digestion Moving department and is more enjoyable than anything a doctor will give you. Plus, it wows guests. And it’s easier than falling off the sidewalk. Which, come to think of it, is sort of a challenge, so pick a new metaphor. Just like in this bread feel free to do swapping. You can use walnuts, dried cherries, cacao nibs… whatever. The important part is that you try it. The tough parts are the ones where you have to wait. DO THE WAITING. Even though, as Tom Petty has told you a million beautiful times, the waiting really is the hardest part.

Dry Ingredients

2c gluten free oats (make sure the package says GF!)
1/4 c psyllium husk
1/2 c raw pumpkin seeds
1/2 c raw sunflower seeds
2T + 1t chia seeds
1/2 c chopped raw almonds
1t sea salt
3/4 c flax seeds

Wet Ingredients
1T maple syrup
2T olive oil
1T melted coconut oil
2c warm filtered water

Preheat the oven to 350 and in a thin layer on a baking sheet, toast your sunflower, pumpkin, and flax seeds along with the chopped almonds for 12 minutes. Combine the toasted goodness with the other dry ingredients in a large mixing bowl. In a smaller bowl whisk together your wet ingredients, then add the wet to the dry in the big bowl. Mix everything together. A LOT. You can use a rubber spatula or just your clean paws.

Put the mash into a loaf pan you have oiled well with coconut oil. Now chill the “dough” for AT LEAST two hours, but if you can chill it longer, do it. See? There’s The Waiting, Part 1. Now preheat oven at 375 and when it’s ready, move your loaf pan to the oven for one hour. Now. Here’s The Hard Part #2: let the loaf cool for 2 hours. I know it’ll be tough, but it helps the bread come together in a way that’s worth it.

I like to double toast my slices. My favorite is to double toast, smear a quarter avocado on the slice, add sliced radish and an egg over medium. DELISH! Other nice things: melted coconut oil with cinnamon. Slathered in butter, straight up. Topped with banana slices. Topped with sautéed mushrooms and a drizzle of toasted sesame oil.

Have at it people. DO YOUR THANG. And let me know how it goes!

 

 

What’s so great about a bean, anyhow? Plus, a recipe.

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Just because the little bite sized superheroes might leave a bit of a scented side-effect doesn’t mean a person should throw these babies out with the bathwater. Of course, to throw out the COOKING water will cut down vastly on the old gas. You lose a bit of minerals that way, but it will help you out at the beginning stages of romance. Another trick to cutting down on the farts is to cut off a 2 square inch hunk of kombu seaweed and cook it with the beans. Now, if I’m making beans as the main course and not cooking them off as an ingredient in a stew, I really like to save the pot liquor, so I go with the kombu. I think the liquid has a ton of flavor and I often cook my beans with a bunch of goods in the broth itself. Some people also swear by the herb Epazote as a cooking enzyme aid.

But let’s get past the farting, shall we?

In general, the darker the bean, the more antioxidants the suckers have to guard your cells against attack. Black beans, adzuki, Anasazi, kidney beans, and red beans all do a great job as warriors of this order. Beans are also a great source of fiber, which keeps everything moving in our digestive systems. Keeping up with digestive health impacts the entire body from mood to energy level. Beans prevent constipation, keep the path clear for a steady production of Serotonin in the gut, and improve the steadiness of blood sugar levels (especially important for those suffering from diabetes). A diet rich in fiber also lowers the levels of bad cholesterol in the system (LDL). This keeps our hearts safer as we age, cutting down on the fat gathering in our vessels and making it easier for us to maintain a health blood pressure for delivering nutrients throughout our bodies.

And that’s not all: Beans contain chemicals called isoflavones that have been rumored to reduce the risk of heart disease, ease the myriad symptoms of menopause and improve the strength of your bones.

PLUS, beans are a powerhouse source of vegetarian protein. Sometimes you’ll hear someone scoff at a bean, bad mouthing it for being an incomplete protein, but that’s where ancient food wisdom comes in. Beans have been served with rice in so many cultures FOREVER: bowls of rice with adzuki beans all over Asia, basmati and mung beans, red beans and rice in South America and on and on. We humans have done a pretty good job historically of being able to hear what our bodies have wanted. Then industrial chemicals came along and kind blew static into the conversation. When we made choices to combine different beans and rices over the years, what we did scientifically was to join two different proteins to create a perfect one. The essential amino acids that either dish lacks alone, come together as a perfect team.

From Flickr user monkeycat62

I do my best to always use dried beans. I am somewhat obsessed with Rancho Gordo beans in particular. Not so much because I’m an irritating foodie, although I certainly have my moments, but more out of urges stemming from my Libra rising. Easily swayed and emotionally moved by physical beauty, this ends up working out way better for me in the kitchen than it ever did in the world of dating. The Heirloom beans from this outfit are such a gorgeous array of colors and shapes, it’s easy to see how artists were drawn make portraits from them. Anyhow, I either soak them overnight rendering a quicker cooking time, or if I have all day I actually love to do a long slow cook to infuse them with flavor. Canned beans tend to fall apart and also they, well, come in cans generally lined with toxic BPA. Eden brand organics DO NOT use that lining so I do keep a couple cans of that on hand for quick situations.

So, how about a nice recipe? You can mess with it until the Super Bowl and perfect your own version to do a healthy dazzle for your guests.

Spicy 3 Bean Stew

1c kidney beans                                                    1 large yellow onion
1c pinto beans                                                      1 sweet potato
1c giant lima beans                                               1 green bell pepper, diced
1 red bell pepper, diced                                         ½ t cinnamon
2T olive oil                                                          4 cloves garlic
2 carrots, diced                                                    1t ground chipotle
1T ground cumin                                                   1T dried oregano
2 in hunk of kombu                                               handful fresh cilantro
5c vegetable broth                                                salt to taste
1t chile powder (New Mexico if you can find it)          1 splash cider vinegar
2 lbs self-canned tomatoes from this summer OR 20 oz + 14oz Eden brand cans stewed tomatoes (BPA free cans)

Rinse and soak all your beans the night before. Start your beans cooking in water with the kombu about an hour before everything else in the pot happens. Skim any foam from the top.

Meanwhile, get a heavy bottomed pot, and sauté your chopped onion and garlic until soft. Add your bell pepper, carrots and all your spices and let everything cook for about ten or fifteen minutes. Add your cider vinegar to soften and stew it all. Add in your tomatoes, your cubed sweet potato. Strain your beans and dump in to the veggies with your vegetable stock. Cook everything in the pot, covered for about another hour and taste as you go. Salt to taste as you go. If the stew is too spicy or too thick, go ahead and add in more vegetable broth.

Top with diced fresh cilantro and enjoy. Other toppings: shredded cheese, a dollop of crème fraiche, apple chutney, sour cream, diced scallions, arugula pesto.