Gado-Gado Quinoa Bowl - Fiber Fueled Cookbook

After I heard Dr. Will Bulsiewicz speak at the Lifestyle Medicine conference in November, 2022, I decided to read through his book Fiber Fueled and the related Cookbook.  He is an expert on the microbiome, which is one of the topics in medicine that I find fascinating.  99% of the genes that are in our bodies belong to the bacteria, viruses, fungi and parasites that live within us, mostly in our gut.  Fiber fuels the good ones, which then go on to form short chain fatty acids that are mostly beneficial to our health.  

He also mentions that after lactose and gluten, another big food intolerance is histamine or foods that cause you to form more histamine.  This recipe is good for those restricting histamine.  If you're not, then you can substitute 1/2 cup of peanut butter for other nut butters and 3 Tbsp of rice vinegar for the apple cider vinegar.  

Today, I tried this recipe and really enjoyed it.  It definite gets high marks on the fiber scale.  Dr. B rates the recipes in plant points, and this one gets 9, which is the highest I've seen in his book.  Gado-gado in Indonesian literally means 'mix-mix'.  In this salad, many raw and steamed veggies are mixed in an almond butter dressing.  Each region in Indonesia has its own unique spin on this dish.

INGREDIENTS: 

2 cups small red potatoes, halved or diced, depending on the size

1 cup uncooked quinoa or other short grain (I used bulgur, which worked well)

2 cups washed and trimmed green beans or pea sprouts

1/2 cup almond butter or sunflower seed butter, stirred well (I used almond butter)

2 garlic cloves grated into a paste or 1 tsp dried garlic powder

1 Tbsp grated fresh ginger or 1/4 tsp dried ginger

1/4 tsp crushed red pepper flakes (optional)

3 Tbsp apple cider vinegar

2 Tbsp toasted sesame oil (optional)

1/4 tsp salt

1.5 ups shredded red cabbage

2 carrots grated

1 red bell pepper, seeded and thinly sliced

DIRECTIONS:

1. In a medium pot, place the potatoes and cover with water.  Cover with a tight lid and bring to a boil.  Allow the potatoes to coo for ~15 minutes, or until a potato flakes easily when pierced by a fork.

2. Rinse the grain and add to a saucepan with 2 cups (or the appropriate amount) of water.  Cover with a tight lid and bring to a boil.  Reduce the heat to low and allow to cook covered for 12 minutes, then remove from the heat and let stand for another 3 minutes.  Fluff with a fork and set aside to slightly cool.

3. If using green beans, bring a small pot of water to a boil.  While the water is boiling, make an ice bath in a medium bowl with ice and water to cover.  Add the green beans to the boiling water and cook for 2 minutes, then immediately drain and place in the prepared ice bath for 3 minutes, then drain and set aside.

4. In a small bowl, prepare the sauce by whisking together the almond butter, garlic, ginger, red pepper flakes, if using, vinegar, and sesame oil.  If the nut butter is too thick, heat it in a saucepan over low heat or blend it in the base of a small blender or food processor.  Add hot water, 1 Tbsp at a time up to 5 Tbsp until the sauce has a pourable consistency. 

5. To assemble, divide the quinoa month four bowls.  Top with shredded cabbage, green beans, carrots, cooked potatoes, and bell pepper.  Serve with the nut butter sauce.  

Cedar Plank Salmon with lemon, garlic and rosemary

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Cedar Plank Salmon with Lemon, Garlic & Rosemary

From onceuponachef By Jennifer Segal

This was easy and very good.  I baked it in the oven (without a plank) at 375 and it came out moist and delicious.  

Grilled cedar planked salmon has a delightfully smoky flavor and never sticks to the grill!

Servings: 4

INGREDIENTS

• Cedar plank(s) for grilling
• ¼ cup olive oil
• ½ teaspoon salt
• ½ teaspoon freshly ground black pepper
• 2 teaspoons lemon zest, from 2 lemons

• 1½ teaspoons finely chopped fresh rosemary
• 1½ teaspoons finely chopped fresh thyme
• 2 cloves garlic, minced
• 4 (6-oz) salmon fillets, skin removed
• Lemon wedges, for serving

INSTRUCTIONS

1. Fill a large bowl or sink with water. Soak the cedar plank(s) under the water for at least 1 hour.
2. In a baking dish large enough to hold the salmon, combine the olive oil, salt, pepper, lemon zest, rosemary, thyme, and garlic. Mix well. Add the salmon and turn to coat evenly with the marinade. Cover and refrigerate for at least 30 minutes or until ready to grill (you can do this up to 4 hours ahead of time). 
3. Preheat the grill to medium-high heat (400°F to 450°F). 
4. Pat the soaked plank(s) dry and place the salmon on top. Place the plank(s) on the grill grates, close the cover and cook for 10 to 15 minutes, or until salmon is done to your liking. Douse or mist the plank(s) with a bit of water if it catches fire. Serve the salmon on a platter right off the plank(s) with lemon wedges.

Sesame ginger dressing

From loveandlemons 

Sesame Ginger Dressing

Prep Time: 5 mins

Serves 4

You're going to want to drizzle this sesame ginger dressing over everything! Nutty, savory, and slightly sweet, it's fantastic on salads, noodles, and more.

Ingredients

• 3 tablespoons smooth tahini*
• 2 tablespoons toasted sesame oil
• 2 tablespoons rice vinegar
• 1 tablespoon tamari
• 1 heaping teaspoon grated ginger
• 1 teaspoon maple syrup or honey
• 1 to 3 tablespoons water, more if needed

Instructions

• In a small bowl, whisk together the tahini, sesame oil, vinegar, tamari, ginger, maple syrup, and 1 tablespoon water until smooth.
• If the dressing is too thick, add an additional 1 to 2 tablespoons water until it’s a drizzleable consistency.

Notes

*For the best results, use a really smooth, runny tahini, not the dry, stiff part that you might find at the bottom of a jar. Tahini's consistency can also vary from brand to brand; my favorites are Soom, Cedar’s, Trader Joe’s, and Seed+Mill.

Sweet potato casserole

Sweet Potato Casserole

Prep Time: 20 mins

Cook Time: 1 hr 20 mins

Total Time: 1 hr 40 mins

Serves 6 to 8

You'll love this healthy sweet potato casserole recipe! To make it ahead, prep the topping and filling separately. Then, assemble and bake when you're ready to eat.

Ingredients

• 5 large sweet potatoes
• 1 tablespoon extra-virgin olive oil, plus more for drizzling
• 1¼ cups unsweetened almond milk, plus more if necessary
• 1 teaspoon ground ginger
• ¾ teaspoon sea salt
• ¼ teaspoon black pepper
• ¼ cup fresh sage leaves, for garnish

Crumble Topping

• ⅔ cup whole rolled oats
• ½ cup pecans, plus more for garnish
• ½ cup walnuts, plus more for garnish
• 1 garlic clove
• 1 tablespoon plus 1 teaspoon maple syrup
• 2 tablespoons extra-virgin olive oil
• ½ teaspoon dried thyme leaves
• ½ teaspoon minced fresh rosemary
• 1½ teaspoons sea salt
• ¼ teaspoon freshly ground black pepper

Instructions

• Preheat the oven to 425°F. Line a baking sheet with foil and brush an 9x13-inch baking dish with olive oil.
• Use a fork to poke a few holes into the sweet potatoes. Place on the baking sheet and roast until very tender, about 60 minutes.
• Make the crumble topping: In a food processor, place the oats, pecans, walnuts, garlic, maple syrup, olive oil, thyme, rosemary, salt, and pepper and pulse until just combined. Remove and set aside.
• Scoop the cooked sweet potato flesh out of the skins and place in a food processor. Add the olive oil, almond milk, ginger, salt, and pepper and process to combine. Spread the mixture into the baking dish.
• Sprinkle with the crumble topping, additional nuts, and sage leaves. Drizzle with olive oil and bake for 20 minutes, or until the topping is browned and crisp.

 

basil pesto

From Loveandlemons.com   https://www.loveandlemons.com/pesto-recipe/

I had a lot of fresh basil that I wanted to use up quickly.  I didn't have pine nuts so I used sunflower seeds and chopped walnuts, and I used nutritional yeast instead of Parm.  The recipe was very good and extra lemony before the nutritional yeast was added.  I'd probably add just a teaspoon or so of the yeast, if any.  

I ended up plating tomatoes (Camparis cut in half) with a dab of pesto on each, and it looked like it could make a great appetizer.  (11/8/22)

Ingredients

Basic Basil Pesto:

• ½ cup toasted pine nuts
• 2 tablespoons fresh lemon juice
• 1 small garlic clove
• ¼ teaspoon sea salt
• freshly ground black pepper
• 2 cups basil leaves
• ¼ cup extra-virgin olive oil, plus more for a smoother pesto
• ¼ cup freshly grated Parmesan cheese, optional  (or 1 tsp nutritional yeast)

• Instructions

• In a food processor, combine the pine nuts, lemon juice, garlic, salt, and pepper and pulse until well chopped.
• Add the basil and pulse until combined.
• With the food processor running, drizzle in the olive oil and pulse until combined. Add the Parmesan cheese, if using, and pulse to briefly combine. For a smoother pesto, add more olive oil.