Chinese Sesame Ginger Condiment

 Ingredients:

6-7 inch piece of young ginger root, chopped as fine as possible
1bunch green onions, sliced into very thin rounds
1 tsp sea salt
1 T toasted sesame oil

Combine the chopped ginger and green onions in a mortar or bowl (made of glass or ceramic).

Rub and grind the salt in with the pestle or a metal spoon to break down the ginger and green onions, to grind them into a paste-like consistency.  

Add the sesame oil and stir well.  

Let it sit for at least an hour before using.

Homemade Pizza Sauce

 Ingredients:

1-2 T oil or fat (for cooking)
1 onion
4 large tomatoes
2 tsp dried oregano
2 tsp dried basil
3-4 cloves of garlic, crushed
salt to taste

Finely chop the onion in a food processor or blender, set aside.

Puree the tomatoes in the food processor or blender, set aside.

Heat the oil or fat in a skillet.  Add the chopped onion and saute for about 5 minutes.

Stir in the garlic and herbs.  Pour in the tomatoes and add some salt, and let it simmer for 1 to 2 hours to cook down to desired thickness.  

Remove from heat and adjust salt and seasonings.

Keto Recipes and Food Ideas

Basic Foods- avocado, bacon, beef salami, sauerkraut, pickles, artichoke hearts

Basic Eggs- scrambled, fried, soft boiled, poached, hard boiled, baked/coddled.

Egg Dishes
Bombay Frittata (may need to modify cheese/dairy part)
Italian Baked Eggs
Thai Marbled Eggs (omit rice and sugar)
Tiger Eggs
Scotch Eggs

Frittata Variations
Asparagus, artichoke hearts, arugula, chard, bell peppers, broccoli, onions, leeks
Chives, cilantro, dill, parsley, basil, mint, garlic
Bacon, sausage, smoked salmon, salami
Cheese, capers

Snacks and "Fat Bombs"
Crispy Prosciutto Chips
Chicken Cracklins
Chinese tea eggs
Deviled Eggs
Egg Salad
Jerky (beef, beef heart, salmon)
Bacon Beef Liver Pate
Smoked salmon, other fish, oysters, clams

Green Salad Variations
Lettuce, arugula, watercress, other greens
Fresh herbs including basil, dill, parsley, cilantro, mint
Carrots, radishes, bell peppers, beets, red onions
Olive oil, avocado oil, coconut oil, pumpkin seed oil, grapeseed oil, sesame oil, bacon fat
Apple cider vinegar, balsamic vinegar, red wine vinegar, pickle brine
Lemon juice, lime juice, tart cherry juice, pomegranate juice
Pumpkin seeds, sesame seeds, sprouts, tomato, avocado, celery, green onions
Fresh ginger, fresh turmeric, garlic

Salads and Vegetable Dishes
Salade Lyonnaise (salad with poached egg on top)
Chef's Salad
Chinese Watercress With Garlic Stir Fry
Coleslaw ( mayo style, Indian style, Asian style)
Artichokes with Garlic Aoli
Caprese Salad (sub avocado for fresh mozzarella)

Sauces and Condiments
Crispy Garlic
Mayonnaise
Balsamic Vinaigrette
Pesto (nut free)
Guacamole
Fresh Salsa
Salsa Verde
Sesame Sauce

Meat and Main Dishes
Cantonese Ground Beef (skip the cornstarch and rice, modify sauces as needed)
Grilled or Oven-Roasted Santa Maria Tri-Tip (beef)
Fish Larb (omit rice and sugar)
Herby Pork Larb
Kai Sega Wat (Spicy Ethiopian Beef Stew)
Shredded Beef (taco style, korean barbecue style)
Sesame Chicken
Greek Lamb Shanks
Lamb Chops with Rosemary
Grilled Gochujang Pork With Fresh Sesame Kimchi
Vietnamese Slow Cooker Pork
Pulled Pork
Thai Pepper Pork
Pork Chops (grilled, dry rub, cast iron)
Pork Breakfast Sausage Patties
Kielbasa
Ham hocks with collards
Steamed Clams or Mussels
Seared Scallops
Baked Salmon (with dill, lemon, curry sauce)

Common Keto pizza crust recipe (uses dairy)
2 cups grated cauliflower
2 cups shredded mozzarella cheese 
2 eggs 
optional herbs- oregano, basil, thyme, garlic/garlic powder, nutritional yeast

Blend in food processor, spread on silicone baking mat.
Bake at 450 degrees for 15 minutes, then top with sauce, cheese, and toppings, and bake until cheese is melted.

Frozen Desserts (recipes)

Fudgsicles
1 14 oz can coconut cream
2T cocoa powder
2T maple syrup (or more to taste)
1 tsp vanilla extract (or other flavor such as mint)
a pinch of salt
3-4 oz chopped baking chocolate 

 Combine ingredients in a saucepan and heat on low until melted and blended.

Freeze in popsicle molds or ice cube trays.

Gelato
1 14 oz can coconut milk or cream
5 egg yolks
2-4 T honey or other sweetener
Optional- 1/4 c cocoa powder, 1 tsp vanilla or other extract, 1 tsp espresso powder, caramel)

Heat coconut milk/cream and sweetener of choice to just simmering.

Lightly beat egg yolks.  Temper with the hot milk mixture by slowly pouring a small amouont of the hot liquid into the eggs while whisking, then pour the egg mixture into the hot milk while whisking to avoid scrambling the egg yolks.

Cook just below the point of simmering, stirring continuously, for 8-10 minutes, until the mixture forms a thick custard.  

Remove from heat, add additional flavors, and let cool.  

Once cooled the custard can be frozen with an ice cream machine or kept in the fridge as "refrigerator ice cream" for those who are sensitive to cold foods.

Favorite Ways to Cook Eggs

Perfect Boiled Eggs (soft boiled)
A Perfect Hard-Boiled Egg
(The yolks of hard-boiled eggs sometimes turn green because of a reaction between the iron in the yolk and the sulfur in the white. This usually means the eggs were over-cooked, but they are safe to eat.)
Egg Cooking Lessons from The Incredible Egg Site
Deviled Eggs
Scotch Eggs

Extra-Creamy Scrambled Eggs 

Olive Oil-Fried Egg 

Tamagoyaki (Japanese Rolled Omelet)

Tiger Skin Eggs
Cut small slits on the sides of hard-boiled eggs and then deep fry them, then they can be cooked in a dish with a lot of sauce.

Thai Marbled Eggs
This is basically fried eggs with the yolks broken and stirred into the whites a bit, served over rice with a simple dressing of prik nam pla (adjusted specifically for this dish):
1 1/2 T Thai fish sauce
1 1/2 T fresh lime juice
1 tsp sugar (coconut sugar is best)
3 to 4 Thai chilies, sliced (and soaked in water to reduce the spiciness if desired)

Egg Mayo (Oeuf Mayo)

How to Cook Eggs for Maximum Antioxidant Nutrients
In this video by Dr Eric Berg, he discusses how certain antioxidants found in eggs, lutein and zeaxanthin, are important for health- particularly eye health (and liver and brain health as well).  They particularly accumulate in the retina and lens of the eye and protect against Age-Related Macular Degeneration and Cataracts.  They also limit blue light exposure by absorbing that wavelength of light.  Blue lights are also damaging to the eyes.  Eggs should be organic and pasture-raised.  They can be damaged or destroyed by excessive heat so it is important to cook the eggs gently and with no excess heat.  Ideally the yolks should be runny, as in poached eggs or fried eggs sunny side up. 

Nomato Sauce (Recipe)

 Nomato Sauce (nightshade-free replacement for tomato sauce)

3 T olive oil
1 red onion
1 1/2 c carrots
8 oz beets
15 oz can pumpkin puree (or other squash, or sweet potato)
2 to 3 celery stalks
2 garlic cloves
1 T balsamic vinegar
1 T pomegranate molasses
1/2 tsp thyme
1 T apple cider vinegar
2 tsp onion powder
1/4 tsp garlic powder
1/2 tsp black pepper
salt to taste

-Saute the onion.  Steam or boil the carrots and beets, and squash if necessary.  

-Puree ingredients in food processor. 

Cheez Sauce (Dairy Free)

 Cheez Sauce

3 cups mashed vegetables

(any combo of carrots, potatoes, sweet potatoes, yams, pumpkin, butternut or other squash, golden beets, cauliflower, parsnip, etc.  I think the flavor is best when several of these vegetables are used together.)

 1/4 c cooked onion, pureed

1/4 c olive oil (or other bland liquid oil)

2 T tapioca starch

1 T gelatin powder

1 T apple cider vinegar

2 tsp nutritional yeast

1-2 tsp onion powder

1/2 tsp garlic powder

1 tsp mustard powder (or prepared mustard)

1 tsp turmeric

1/2 c water or broth to thin the mixture if needed

Optional- cayenne, chili powder, green chilies, pimentos, fresh garlic, fresh herbs such as cilantro, dill, chives, or even curry powder.

Boil and steam the vegetables then mash/puree them.  

Add all additional ingredients and puree in the blender. 

Simple Grain and Starch Sides

Garlic Bread

Make a paste of a combo of oil or melted butter and shortening or softened butter, add garlic that has been grated on a fine microplane, and garlic powder (and/or garlic granules) that has been "bloomed" in a small amount of water.  Onion powder and a small amount of cayenne are optional.  Toast bread in foil in a 450 oven. 

Fall Rice Pilaf

Cook 1 cup of a mix of brown and wild rice in broth (turkey or chicken works well).  Saute 1 sliced large leek, several diced ribs of celery, about 1/3 cup of diced parsnip, about a 1/4 cup of dried cranberries, a generous amount of rubbed sage, and chopped chestnuts if you can eat them.  Let cook for 5 to 10 minutes to allow the flavors to meld.

Greek Lemon Rice

2 cups rice (basmati or jasmine work well)
4 cups stock
Juice of 1 lemon
2 large sprigs fresh rosemary
Salt and pepper to taste

Bring ingredients to a boil, then simmer 15 to 20 minutes.

Persian Dill Rice with Peas

Korean Purple/Black Rice

 

Simple Savory Snacks

Crispy Nut and Seed Crackers
1 cup nut flour and/or ground seeds
1 egg white
add any seasonings sweet or savory (dried onion, garlic granules, sesame seeds, dried herbs, etc)
1/4 tsp coarse salt to sprinkle on top

Mix all ingredients and roll very thin between 2 pieces of parchment paper.  Score into size you want and sprinkle top with coarse salt and optional sesame seeds.  Bake at 325 degrees for 10 minutes or until they are done.

Perfect Pumpkin Seeds
-Thoroughly clean seeds, removing all strings, etc.
-Soak the seeds in water for 30 minutes.
-Boil seeds in salted water for 10 minutes.
-Drain seeds and toss with oil.  Spread on a cookie sheet and sprinkle with salt, spices.  
-Bake at 350 degrees for 40 minutes, stirring seeds around every 10 minutes.

Crispy Chickpeas
Add 1 T of oil to equivalent of 1 can of chickpeas (that are drained and very dry), then add 1/4 tsp each of salt and pepper plus any other spices (curry powder, chipotle, smoked paprika, etc). Bake at 450 on a preheated cookie sheet for 20 to 25 minutes (stirring them around at least once during cooking time).

Olive Tapenade
2 cups pitted green olives
2 cloves of garlic
2 anchovy fillets
1 T capers
Juice of 1 lemon
Fresh Thyme
½ cup olive oil

-Pulse everything in a blender, than slowly add olive oil with blender running.

Recipes for Medicinal Foods

Herbal DIY recipes from Mountain Rose Herbs

Fermented Garlic Honey
Fire Cider
Sage and Honey Cough Syrup 
How to Make Elderberry Syrup for Immune System Support
Elderberry Winter Tonic
Liver Support Drink from Dr Alan Mandell, DC

Elder-Rosehip Oxywell (from Mountain Rose Herbs)
1/4 c elder berries
1/4 c rose hips
1/2 c apple cider vinegar
1/2 c raw honey

Combine ingredients in a jar and let sit for 2-4 weeks, shaking once a day.  Strain and store in fridge or cool, dark place. 

To Make a Natural Insect Repellent
Combine thyme, rosemary, lavender, and cedarwood into grapeseed and jojoba oils as carriers.

Simple Breakfast Recipes and Ideas

Bulletproof-style coffee

Using an immersion blender (or regular blender) to blend fats such as butter, ghee, or coconut oil into coffee makes a creamy and filling breakfast.  

Whipped coffee is made with instant coffee and sugar (with a few more ingredients), which amazingly whips up into a light and creamy coffee. 

Hash Browns  Grate potatoes and/or other root vegetables such as sweet potatoes, yams, turnips, rutabagas, beets, carrots, celeriac, or even some softer veggies such as zucchini and rinse to remove excess starch.  Season with salt, pepper, paprika, or any other spice you like and fry in hot oil over medium heat until a crispy crust forms to your liking.  Onion powder and garlic powder can be added for flavor without the risk of turning bitter from burning.

Pancakes can be made by baking in the oven on a sheet pan to save the time it takes to cook them on the stovetop. 

Plantain waffles  Combine one slightly ripe plantain with one egg and a pinch of salt in a blender (plus additions such as cinnamon, molasses, or cocoa) and cook it in a waffle iron.

Pancake cereal  Use a squeeze bottle, pastry bag, or ziplock type bag with one small corner snipped off to make tiny pancakes.  These can be eaten with any combination of butter, syrup, milk, jam, chocolate sauce or curd.

French toast Any bread-like item will work including regular bread, quick breads such as zucchini or banana bread, muffins, or even cake.  Soak in a mixture of lightly beaten egg, milk, and vanilla and then cook on both sides until golden brown.  Serve with syrup, honey, jam, whipped cream, or a sprinkle of cinnamon.  These can be cooked ahead of time and reheated in the oven.

Compound butter Butter (or ghee, shortening, or other fat) can be mixed (using a mixer is easier) with some basic ingredients such as fresh herbs, bacon, grated cheese such as Parmesan or Pecorino Romano, caramelized onions, garlic, other spices (such as paprika, curry powder, mustard, spinach, chili flakes, sriracha sauce, pesto, etc),  Sweet versions can be made with honey or maple syrup, vanilla, fruit such as chopped strawberries, peaches, or rhubarb; spices such as cinnamon, cardamom or ginger;

Omelet  Making an omelet is a great way to use small bits of leftovers (such as sausage or other meats, veggies, fresh herbs, and even small amounts of sauces).
Learn Jacques Pépin's famous omelet techniques

How to poach, fry, scramble, and make a french omelet from an egg.

Eggs are delicious fried in cream instead of butter or oil.

Tahini can be used as a delicious creamy filling for an omelet instead of cheese. 

Eggs are delicious baked with sauce and cheese or other leftover bits and sauces.

"Fluffy eggs" uses whipped egg whites to make a variation of eggs on toast (tortillas, muffins sliced in half, slices of quick breads, hash browns or potato pancakes, or many other leftovers can be used as the base) for an easy variation on eggs for breakfast.

"Folded eggs" is a method that makes what is essentially an omelet but a bit faster and easier.

Eggs can be baked in hollowed out vegetables such as tomatoes, avocados, or pre-cooked acorn or other squash, or onions.

 

Simple Chocolate Desserts

Red Wine Truffles
8 oz of bittersweet baking or couveture chocolate
1/3 c heavy cream (I use coconut cream)
1 tsp espresso powder
1 tsp cocoa powder
2 T red wine

Dark Chocolate Avocado Truffles
1 medium avocado, ripe
10 oz dark chocolate chips or baking chocolate
2 tablespoons cocoa powder

Thoroughly mash the avocado and mix with the melted chocolate.  When cool enough roll into balls and roll balls in cocoa powder. 

White Chocolate
4 oz cocoa butter (cocoa NOT coconut)
1/2 c powdered sugar (corn-free is needed, can make your own)
2 T coconut milk powder (or other powdered milk or milk substitute, camel's milk?)
1/4 tsp vanilla extract or 1 vanilla bean, scraped)
pinch of salt

Melt the coca butter in a double boiler, stir in other ingredients, pour into molds or onto a parchment paper lined tray depending on what you plan to do with the chocolate.  This recipe produces a relatively soft chocolate.  Increase the powdered milk or add some coconut flour if a harder chocolate is needed.

Hot Fudge Sauce
1 1/4 c sugar
2/3 c milk (whatever works)
1/3 c cocoa powder
1/4 tsp salt
3 oz couveture chocolate

Combine sugar and milk in saucepan and place on low heat and stir.  Once the sugar is dissolved, after about 5 minutes, turn heat to low and add cocoa.  Whisk until smooth.  Remove from heat, stir in the couveture chocolate, let sit 3 minutes, then it should be ready.

Chocolate Pot de Creme
4 oz bittersweet chocolate chopped finely
1 c heavy cream or thick coconut cream
1 T sugar
1/2 tsp vanilla extract
Tiny pinch of salt
1/2 tsp instant coffee (optional )

Heat cream to nearly boiling and stir in the sugar, vanilla, and tiny pinch of salt.  Pour this mixture  over the chocolate and let sit for a minute or two.  Whisk to blend until smooth and shiny, then pour into small bowls or ramekins and refrigerate until set.

How to Cook Rice and Other Grains

 NYT guide to making rice

7 Ways to Make Thai Sticky Rice

NYT Basic Stovetop Rice (and oven)

Perfect Basmati Rice
1 c basmati rice
2 c water (or broth)
1 1/2 T butter, bacon grease, or other cooking fat
1/2 tsp salt

Rinse the rice several times until the water runs clear.

For "Purple Rice"
When cooking rice, use about 1/4 black rice to about 3/4 white rice and the resulting mixture looks purple.

Wild Rice
Bring one cup of wild rice and 4 cups of water or broth to a boil (add 1/2 tsp salt if not using salted broth).  Cover and simmer for 45 minutes, then check for doneness.  The rice may need up to 15 minutes more.  When done, drain excess liquid and fluff with a fork.

Rice Cooked in the Oven
Rinse 1 cup of long-grain white rice.  Melt 1 T of butter, lard, coconut oil, or other cooking oil in a large oven-proof pan.  Saute the rice in the fat until it starts to smell nutty.  Add 2 cups of water (or broth), 1 tsp of salt, mix to combine, and bring to a boil.  Cover with a tight-fitting lid and bake for 17 minutes in a 350 degree oven, then take out of the oven and let sit for 10 minutes with the lid still on.

Buckwheat Groats
Add one cup of buckwheat groats and 1/2 tsp salt to two cups of boiling water.  Bring back to the boil then reduce heat, cover the pot, and simmer for 10 to 15 minutes.  Drain excess liquid once the groats are tender and done.

Quinoa
Thoroughly rinse quinoa grains (the grains have a coating with an unpleasant taste so this is important).  Bring 1 cup of quinoa, 2 cups of water or broth, and 1/4 tsp of salt to a boil and simmer (covered) for 15 to 20 minutes.  Remove from heat and let sit for 5 minutes.

How to Make Fonio a grain from West Africa.

How to Make Hemp Milk

How to Make Help Milk

Soak 1/2 c hemp hearts (or 1/4 c hemp seeds and 1/4 c coconut shreds) in 4 c water for several hours (or overnight in fridge).

Pour mixture into blender and blend until smooth.

Strain liquid through a fine sieve or cheesecloth to make it more smooth if desired.

Optional- add a little maple syrup or other sweetener, and a little vanilla or other flavor if desired.

Store covered in the fridge.  Lasts about 4 or 5 days in my experience.

Simple Sweet Snacks

Pumpkin Seed Butter
1/2 cup pumpkin seeds
1/2 cup coconut shreds
1 T flax seeds
honey or maple syrup to taste
salt to taste

Process in food processor until smooth and creamy.

Dried Strawberries
Bake strawberries for 3 hours at 200 degrees.

Date Caramel
1 lb medjool dates (about 20), soaked in hot water if not plump and juicy
8 T coconut milk or cream
1/4 tsp salt
optional- vanilla, cinnamon, maple syrup, bourbon

Process in food processor until smooth and creamy.

Chocolate "Magic Shell" Ice Cream Topping
Melt 6 to 8 ounces of chocolate, any desired sweetener depending on how sweet the chocolate is, and 2 T of coconut oil in a double boiler.  Keep warm enough to stay melted until pouring it over the ice cream.

Coffee Whipped Cream Substitute
Combine 20g of instant coffee crystals, 200g of granulated sugar, and 160ml of ice-cold water in the bowl of a mixer.  Beat on high for 1 1/2 to 2 minutes, until it has formed a light and shiny foam with the consistency of whipped cream.  See here for more detailed instructions.

Banana Cookies
2 very ripe bananas
1 1/2 c GF oats (I use rolled quinoa)
1/2 c chocolate chips (or cacao nibs, dried fruit, or other "filling"
Optional- cinnamon, vanilla, or other flavoring

Mix all ingredients together and form into desired cookie shape.
Bake at 350 for 12 to 15 minutes.

Crispy Sesame Cookies1 c sesame seeds
1/4 c brown sugar
1 tsp vanilla
1 egg white

-Mix well.  Form into “patties”.  Bake at 350 degrees at the bottom of the oven for 10-12 minutes.

Sesame Bars
1 c sesame seeds
1/4 c black sesame seeds
1/4 c cacao nibs
1 tsp poppy seeds
1 tsp chia seeds
1/2 to 3/4 c honey
shredded coconut (optional)

Toast the seeds.  Bring the honey to a boil.  Add the seeds, lower the heat, and cook for 5 to 10 minutes.  Pour mixture onto greased parchment paper and allow to cool.

Seaweed Sesame Snaps
-Combine 1/4 cup each of sesame seeds (a combo of white and black is nice), sunflower seeds, flax seeds, pumpkin seeds, coconut fine shreds, and hemp hearts.  

-Add 1/4 cup maple syrup, 1 tsp toasted sesame oil, 1/2 tsp powdered ginger, and 2 nori sheets cut into small pieces.

-Stir thoroughly and spread out on a cookie sheet or jelly roll pan.  Roll to 1/4 inch with parchment paper.  Bake at 250 degrees for 30-45 minutes, rotating pan every 10-15 minutes.

Maple Fudge
1/2 c maple syrup
1/3 c nut or seed butter (tahini might work well)
1/2 tsp cinnamon
1/2 tsp salt
1/4 c coconut oil
2 tsp vanilla extract
optional- toasted coconut shreds, sesame seeds, etc

Blend together, smooth into a flat glass dish, and store in the fridge.