Episode 8 Recipes for Fun Fresh Snacks

Purple Quinoa Patties

Ingredients: 

• 1 1/2 C. Rainbow quinoa (cooked)
• 1 medium purple potato 
• 1-2 Tbsp dehydrated Kale
• 1 Tbsp green onions
• 1 egg
• 1 Tbsp garlic avocado oil (or olive oil)
• 2 Tbsp Crispy Sunflower seeds*
• Salt + Pepper (to taste)
• Duration: 45-50 min
• Yield: 10-12  - 2” patties

Directions:

1. Preheat oven to 350oF. While oven is preheating, steam purple potato into a mushy consistency (~15-20 min medium heat), smash in a large mixing bowl. 
2. Meanwhile, beat egg in a small bowl with a whisk. Add salt, pepper and dehydrated kale and mix well. Chop green onions.
3. Add all the ingredients (egg mixture, quinoa, chopped onion, sunflower seeds, and oil) to the potato and combine into a uniform mix.
4. Line a tray with parchment paper and place 2x2” patties. Lower over temperature to 250oF and bake patties for 20 minutes. 
5. Remove patties from oven, flip them and bake for an extra 6-8 minutes or until desired crispness.
6. Enjoy them warm or cold. As sliders or accompanied with your favorite dip!

To Freeze: 
Place cooked patties on a cookie sheet and freeze. Once they are frozen, place patties in a freezer safe container and date.  They will be good for about 3 months. 
To Reheat: 
Preheat oven to 325 degrees.  Place frozen patties on a lightly greased pan (I use Ghee) and bake for 15-20 minutes, flip patties over and bake 5 more minutes.

*Soaked in a warm Salt Brine and dehydrated (or cooked on your ovens lowest setting)

Muhammara

Portion Size: 1/4th Cup
Servings: 6

Ingredients: 

• 2 C crispy walnuts*
• 1/2 C Pepper paste Sera
• 3 T Lemon
• 2-3 T Olive oil
• Salt to taste

Directions:

1. In the food processor, chop Walnuts (do not over process or you get walnut butter). 
2. Add pepper paste and blend.  
3. Add lemon. 
4. From this point add olive oil as needed to help blend pepper and walnuts and achieve desired consistency. 

*Soaked for 12 hours in warm water with 1 tsp Himalayan pink sea salt and dehydrated 
until crispy (or cooked on your ovens lowest setting)

Onion Dip

Portions Size: 1/4 cup
Servings: 14

Ingredients: 

• 1/2 a medium sweet onion, grated with juice 
• 8 ounces of pasture raised cream cheese (Let is sit out an hour before using)
• ½ tsp dehydrated garlic
• 2T Braggs Amino Acids
• 16 oz of cultured cream

Directions:

1. Using an electric mixer with beater attachments (or a whisk and a lot of endurance) beat the pasture-raised cream cheese until it is smooth, creamy and a uniform texture.
2. Slowly incorporate cultured cream with the cream cheese until a smooth consistency is achieved.  
3. Incorporate remaining ingredient on the lowest setting or stir by hand until all ingredients are evenly distributed.  

*Tip for the onion dip- any mini-chopper that has a puree setting can be used to prepare the onion instead of a grater.

Guacamole

Portion Size:  1/4 cup
Servings: 6 1/2

Ingredients:

• 2-3 avocados
• 1 lime, juiced
• 1/2 tsp cumin
• 3T fresh cilantro, minced
• 2T minced sweet onion
• 1T minced Jalapeno
• Salt and Pepper to taste

Directions:

1. Cut avocados in half lengthwise.  Use a spoon to scrape out the fruit, be sure to get the darker green area against the skin.  
2. Smash avocados (a fork, potato smasher or pastry cutter all work).  
3. Stir in Lime Juice until evenly distributed.  
4. Add remaining ingredients and stir until evenly distributed.  DO NOT USE AN ELECTRIC MIXER! It will change the texture. 

Sprouted Grain Tortillas

Ingredients:

• 1 Sprouted Grain Tortilla
• 2 Tablespoons of Ghee
• Seasonings of choice (salt, pepper, chipotle, garlic, thyme...)

Directions:

1. Fold or cut tortilla to desired shape and place on a baking sheet. 
2. Cook on 275 for 10 minutes, flip over cook for 5 minutes.  
3. Brush one side with ghee, and sprinkle with desired seasoning.  Bake for 10 minutes.
4. Flip tortilla over and brush with oil. Bake another 10 minutes or until crisp. Omit oil on second side for less oil on the chip. 

To test for crispness, let one cool and break.  They will last 3-4 days in a sealed container. 

Featured Food

Lincoln Spring Street Farms

• Red Leaf Lettuce
• Green Onions
• Broccoli
• Cilantro

Weiser Family Farms

• Purple Potatoes and Carrots
• San Lucas Avocado Oil with Garlic

Dr. Cowan’s Garden

• Dehydrated Kale
• Cultured Cream
• Pasture Raised Cream Cheese

Food for Life’s Sprouted Grain Tortilla

Avocado
Bear Lime
Cumin
Tri-Color Quinoa
Sera Red Pepper paste

Episode 7 Recipes for Soup and Crackers

Whole Grain Chicken Soup

Whole grains provide more fiber, Vitamin B, and minerals.
Portion Size: 2 cupsServings: 4

Add the fresh vegetables of your choice just long enough for them cook al dente’.

Ingredients:

• 3 cups of Chicken Broth
• 1 cup of whole grain* (soaked and rinsed)
• 2 garlic cloves, minced fine
• 2 oz onion minced fine
• A variety of fresh vegetables (green, red, orange, purple..)

Directions:

1. Add broth, onions, and garlic to a large soup pot and bring to a boil.  
2. Add whole grain of choice and simmer for 30 minutes.
3. Prepare seasonal vegetables by cutting in bit size pieces.
4. Cube chicken to desirable size.
5. Once grains are cooked, add vegetables just long enough to cook them (2-8 minutes for most).  Do not overcook so you can maintain some of the vulnerable water-soluble vitamins. Add cooked chicken just long enough to heat it up.

* Whole grains:  All these grains can be added uncooked to the broth
Farro, White Sonora Whole Wheat, or Whole Grain Noodles
Cook All absorption grains before adding to the broth
Rice, Quinoa, or Amaranth

Asparagus Soup

Portion Size: 1 1/2 cup

Servings: 4 

Ingredients:

• 1 T grass-fed butter
• 2 Leeks, finely sliced
• 4T Dry Sherry
• 2 bunches of asparagus, cut into 2 inch pieces, reserve tips,
• 2 cups of Chicken Broth
• 1 ounce of lemon juice (or lime juice or passion fruit)
• ½ cup of cultured cream*
• 2 T fresh Thyme, minced
• ½ tsp Himalayan salt
• ½ tsp pepper

Directions:

1. Melt butter and sauté leeks in a sauce 1 quart saucepan.
2. Add asparagus stems and cook until they begin to soften.
3. Add sherry and cook down
4. Add broth and seasoning.  Cook on medium heat for about 15 minutes.
5. Puree the soup in the blender (make sure you lid is secure and slowly increase the speed)
6. Return to the pot on low heat and slowly whisk in the grass-fed cultured cream.  The Cream is important because the fat will help absorb the fat soluble Vitamins in Asparagus, like E and K.
7. Top each serving with lemon juice and minced thyme.

 * or raw cream/milk or grassfed cream/milk

Crackers

Portion Size: 4 crackers (approx. 3" x 2")

Servings: 4

Preheat oven to 325

Ingredients:

• 1 C  whole wheat flour (or almond flour)
• 1/3 C chilled butter
• 2-3 T cold water

Season to your taste preferences (herbs, spices and dehydrated veggies)

• ½ C sesame seeds
• ½ tsp garlic powder
• 1 tsp minced rosemary

For the almond crackers, I used dehydrated vegetables

•   1T Dehydrated Kale*
•   1T Dehydrated Romenesco*
•   1/2 T  Dehydrated Leek*
•   1T Dehydrated Garlic

Directions:

1. Mix dry ingredients together so it is evenly distributed.  
2. Cut butter until fully distributed and a dough-like mixture begins to form. Add enough water to form a dough.  
3. Roll out dough on a well-floured surface to desired thickness. Cut into desired shapes, place on a cookie sheet.
4. Bake for 12 minutes turn over and bake 3-5 minutes or until toasted (lightly brown).

* ordered from Dr. Cowan’s Garden

Featured Foods:

Bone Nourishing Broth

Sprouts

• Rosie’s Pasture Raised Chicken

Spring Street Farms

•  Swiss Chard
•  Lemons
•  Leeks
•  Broccoli

Hayden Mill’s

•  White Sonora Whole Wheat flour
•  Farro

Dr. Cowan’s Garden

•  Leek Powder Dehydrated
•  Dehydrated Kale
•  Dehydrated Romanesco Powder

Egg Yolk and Their Color's Significance

Did you know that the color of food is determined by the nutrients in it?   The same is true for egg yolks, which range from pale yellow to deep orange.  Chickens that eat food high in carotenoids will have more orange coloring. Some farmers are feeding their chickens marigolds, which get their orange and yellow coloring from the carotenoid in the plant.  However pasture chickens get carotenoids from a variety of plants, so they achieve a full profile of the various carotenoids (Beta-carotene, lycopene, xanthophyll and lutein).  Carotenoids can be converted to Vitamin A by the body but need the presence of fat to do so.

Effect of Egg Washing on the Cuticle Quality of Brown and White Table Eggs
Effects on Egg Yolk Colour of Paprika Combined with Marigold Flower Extracts