Recipes
BONNIE’S SMOOTHIEThis is great for starting breakfast or as a between meal snack. Put in Blender in this order: 1/2 cup berries (preferably organic) (can be frozen); shake of stevia or 1 tsp xylitol; 1 heaping tablespoon of rice protein powder (berry, vanilla or plain); 1 tablespoon soaked flax seeds; 3 tablespoons light, organic coconut milk OR 1/4 cup soaked almonds; 3/4 cup filtered water (can adjust water for desired thickness). Blend until smooth and drink. 12 grams of protein.
COCONUT CHICKEN STIR FRYStir fry cut up chicken breast meat in separate pan in coconut oil, do not overcook; use coconut oil in wok; stir fry onions, garlic, fresh grated ginger; add broccoli, shiitake mushrooms;, zucchini; make sauce with organic coconut milk, a splash of rice vinegar or lime juice, season with ground cumin and curry and salt. Dissolve 2 tsp. arrowroot in sauce before putting in wok. When vegetables are almost done add cooked chicken and sauce and heat until everything is coated with the sauce and it has thickened.
BONNIE’S YAM SALADThis is a great summer side dish.
Peel and grate 1 med-large uncooked yam on coarse setting. Chop a handful of fresh mint and some chives or fresh thyme and mix into the grated yam. Make a dressing of 1/4 cup lemon juice and 1/2 cup good olive oil and use just enough dressing to mix into yam and herbs until well coated. Let sit for an hour or two before serving to let flavors develop. You can also substitute grated jicama or celery root in place of half the yam. Garnsih with borage flowers or nasturtiums.
PARMESAN PECAN SPREAD1 cup ground pecans
1 cup grated parmesan (optional)
1 cup chopped scallions
1 cup chopped parsley
1/4 cup rice vinegar (unseasoned)
1/2 cup olive oil
Mix all dry ingredients together. Emulsify oil and vinegar and mix enough
into dry ingredients until they hold together. Chill in serving bowl.
Serve with cut up vegetables and/or rye crackers or cocktail rye as a
wonderful hors d’oeuvre. Can also be used as a sandwich filling.
From Home on the Range: Bert Crews
STIR FRIED SNOW PEAS - SERVES 2-3
2 cups fresh snow peas with stem ends cut off
1 clove garlic, crushed or minced
1-inch piece ginger, grated
1/2 yellow onion, sliced thin
1 cup shitake or oyster mushrooms, sliced
1/2 red bell pepper, sliced
soy sauce and Mirin for the sauce
Start by sautéing the onions in coconut oil in a wok. As they start to soften add mushrooms and stir for a couple of minutes. Then add garlic, ginger, peas and pepper and continue cooking and stirring until peppers and peas start to soften. Season with a shake of cumin and mix approx. 3 TBLS soy sauce with 2 tsps. Mirin and add to wok. Toss well and serve.
QUINOA SALAD - SERVES 4
1 cup quinoa, soaked for half-hour and rinsed well
4 green onions, sliced thin
10 cherry tomatoes, cut in half
20 kalamata olives
1/2 red pepper, sliced thin or chopped
20 prawns, sautéed in olive or coconut oil (optional for main dish)
Cook quinoa in 2 cups of lightly salted boiling water for 15 minutes or until done. Let sit covered for 15 minutes and fluff with a fork, Let come to room temperature. Add all the other ingredients and mix well. Add dressing until well coated to your taste.
Dressing:
1 tsp. toasted sesame oil
1 TBLS soy sauce
3 TBLS rice vinegar (unsweetened)
2/3 cup regular sesame oil
BUTTERNUT SQUASH SOUP
1 large butternut squash, peeled, seeded and cubed
2 onions, chopped
4 carrots, sliced
one 2-3–inch piece of ginger, peeled and grated fine
3 cloves of garlic, peeled
juice of 2-3 lemons (depending on size and taste)
1 can organic coconut milk
Sauté onions in olive or coconut oil until just soft. Add squash, carrots garlic and ginger. Add water just to cover and simmer covered about one half hour after it comes to a boil, or until squash is tender. Let cool for 20 mins and puree in batches in a blender until very smooth. Add coconut milk and salt and lemon juice to suit your taste. Reheat gently and serve garnished with chopped chives.
