Category: ~Snacks~ - Wholesome Chef Mici

Wholesome Chef Mici

Marinated Olives

1/3/2014

Family has come into town for the Holidays and we made some marinated olives together. Olives for friends and family has become a tradition, and Pappa D. has been asked so many times how he makes them, that we decided to make a big batch and write it down to share. Hope you love them as much as us. Spicy and tangy, they're perfect as an anti-pasta or snack. They take 2 weeks to marinate, but well worth the wait.

We made 10 bottles, but I this recipe for 2.

2 jars of 35 oz. Olives with pimentos (I recommend organic, but these were bought in bulk from Costco)
1/3 of an Onion
1 cup Pickled Jalapenos (or 1/4 cup fresh jalapenos)
8 cloves Garlic

2-4 tbs. Dijon Mustard (depending on the strength)
2/3 cup Lemon Juice
2/3 cup Balsamic Vinegar
2/3 cup White or Champagne Vinegar
1 cup Olive Oil
1 cup Avocado Oil

Open your jars and pour the olives through a strainer so you have empty bottles to work with.

Add 1/2 cup of jalapenos to each jar.

Then slice the onion and add 3-4 slices to each jar.

Press 4 cloves per jar. Then fill the jar half way with olives.

Prepare your marinade:
(This also makes a great salad dressing.)

Take 2-4 tbs. of Dijon. Dijons can vary in strength. If you use Grey Poupon use 4 tbs. If you use a strong one like the one in the picture, I suggest you use more like 2 tbs.

Whisk the lemon juice and mustard together. The citric acid helps hold the oil and vinegar together.

Then whisk in the vinegars and the oil.

Pour enough marinade in to cover the 1/2 filled jar and place the top back on.

Toss or shake the jar to mix the olives with the peppers and onions.

Pack the jar with olives back to the top.

Pour enough marinade to fill it all the way and replace the lid. Refrigerate for 2+ weeks.

If you like live pickles, you can leave them out of the fridge for 1-2 days with just cheese cloth over each jar. Then lid and refrigerate. Great gifts. We made 10 jars!

Grain-free Pancakes

12/25/2013

"I've heard of Gluten-Free, but Grain-Free? How do you... What the...?"

I went off all grains in the summer of 2013 and it really has made a big difference in my health. Particularly in my auto-immune symptoms. But grain-free doesn't have to be pleasure free. I'll attempt to prove that here with one of my favorite breakfasts... PANCAKES! (I mean cake is in the name for heaven's sake!)

3 tbs. Coconut flour
2 Pasture Eggs
1/2 tsp. Baking Powder
1/2 tsp. Vanilla
3-5 tbs. Coconut water, almond milk, or water...
Coconut oil for frying

Fresh Fruit or 100% Fruit Jam
Would you like the Coconut Cream topping in the picture above? click here

Mix all your wet ingredients first. Then your dry.

Bring your skillet up to heat with your butter or coconut oil. Coconut oil is more stable at high temperatures. You can always melt butter over the top when done, for that familiar taste.

Pour 1/4 of a cup or so of the batter and wait for little bubbles to form. Then flip and cook on the other side.

Top with coconut cream and fruit for a very satisfying breakfast. All the protein and good fats in this dish holds me very well till a late lunch.

Want Banana pancakes instead? this is a great recipe, too.

Grain Free Banana Pancakes

12/25/2013

So many way to make such a wonderful treat. I keep them around in the fridge as mid afternoon snacks sometimes as well as for breakfast. They are gently and naturally sweet, and full of protein, making them perfect to hold you till your next meal. These ones are super moist.

2 pasture raised Eggs
1/4 cup Liquid (coconut water, nut milk, water...)
1/4 tsp. Vanilla
1 Banana -very ripe
1-3 drops Stevia
1/2 tsp. Baking Powder
1 pinch Sea Salt
1/4 cup Coconut flour

Mix all your wet ingredients and mash your banana in, too.

Then add your dry ingredients and whisk well to break up any lumps of flour.

Heat your skillet and add coconut oil or butter. Coconut oil has a higher smoking point, so try to use it over butter. If you don't like the taste it gives, you can buy it expeller pressed and it will have a neutral taste.

Place about a 1/4 cup of batter for each pancake. Don't make them too big. They are soft when flipping and will break if made too large.

Flip when you see the sides bubble and the under side is browned.

Top with grass fed butter and strawberry jam.

Chestnuts on a Open Fire

12/13/2013

When I think of winter as a kid, I remember my grandpa's house smelly nutty sweet with chestnuts in a cast iron skillet on his stove. My mom took over this tradition on our wood stove. As the song goes it's an open fire, but how many city people have access to fire roasting? Most don't unfortunately, at least not a traditional fire with logs, but what about the BBQ? These are soooo easy to make and sure are tasty! Chestnut Greetings.

Chestnuts in shell

Serrated knife
BBQ basket is helpful
BBQ, fireplace or gas oven if nothing else.

Watch out for nuts with mold. Discard.

Make a horizontal cut in the side using a serrated knife. Make sure you penetrate the hard skin but don't go too far into the nut.

Peak-a-boo!

You can also cut them into a traditional X, but it actually opens easier in the end with the long horizontal cut described above.

Cover them with water and bring to a boil. Simmer 3 minutes and then drain.

Place in a BBQ basket if you have one. This just makes it easier to maneuver and toss while on the BBQ.

BBQ at 300 degrees for 10-20 min tossing occasionally so they don't burn until the skins open and the nuts are aromatic.

Baci nonno. Mi manca la tua cucina calda e grandi abbracci! ~Mici

In remembrance of those you love and miss this holiday season. May the memories you spent together warm your heart.

Dark Chocolate Banana Muffins

12/2/2013

Muffins are like little cakes. These delightfully chocolate ones are naturally sweet and make a light breakfast or snack feel like a mini party.

2 Ripe Bananas
1 cup almond butter (or other nut/seed butter)
2 tbs. Date Syrup or honey (Click here for more info)
1 tsp. Vanilla
4 Pasture Raised Eggs
1/3 cup Butter, melted
1/4 cup Apple Sauce
4 drops Stevia
1/3 cup Coconut Flour
1 tsp. Baking Powder
1/2 tsp. Cinnamon
1/4 tsp. Sea Salt
3 tbs. Cocoa Powder, Dutch process

Mix everything together.
(See note below)

You need nut butter with this consistency...

...Not dry like this.
(If you still have the oil that rises to the top of the jar, you can blend them to acheive the desired smooth texture like in the picture to the left.)

Spray or line your tins. This makes 9-10 muffins.
(I'm using spray coconut oil)

Fill them only 1/2-3/4 high. They will grow quite a bit while cooking.

Bake 15-20 min. on Convection. Flip them around and continue on regular Bake for another 15 min.

Wonderful plain or with Ganache:

3/4 cup Cocoa Powder
1/2 cup Date Syrup or Maple
4 drops Stevia
1/3 cup Coconut oil or Butter, melted
1 tsp. Vanilla
pinch of Sea Salt & Cinnamon

Blend smooth.
Store in squeeze bottle at room temp.

Chocolate Hazelnut Spread

11/25/2013

Who said Nutella? I didn't... The tittle clearly says chocolate hazelnut spread! This is a healthier version of the famous Italian nut butter.

Yummmmm. Almost makes me wish I ate bread. This spread is used all over Europe. Reminds me of my time living in France. The smell of fresh baked croissants and pan au chocolat. I'm not much of a chocolate fan as you may know from my other posts, but the hazelnut is what makes this so lovely.

1 cup Hazelnuts (Filberts in some circles)
1/2 cup Coco Powder, dutch process not raw
2 tbs. Coconut Sugar or Date Syrup
2 tbs. Grass Fed Butter, melted
2 pinches Sea Salt

Toast your hazelnuts in the oven at 350 until golden not browned. About 10-15 min.

When cool enough to touch, rub between two sides of a terry cloth to remove most of the skins. Don't worry if you don't get them all.

Blend everything together until smooth in a food processor. Use a small amount of water, if needed, to get things to go. If you like it creamier (not as thick) you can add some melted palm or coconut oil.

Click here for my Hazelnut Sugar Cookies.

Sorbet Smoothie

11/17/2013

This is a mixture of Fresh made vegetable juice and frozen fruit. And boy is it delicious! I could never drink such a tall glass of it, but so much fun to make if you have company over. You can make the vegetable juice ahead of time...

1 cup Carrot Juice
1 tbs. Beet Juice
1/3 cup Yogurt of choice (Coconut is great)
1 tsp. Vanilla
1 Date
5 Frozen Strawberries

Blend together.

Pumpkin Porridge

11/5/2013

So thick and warm on a cold morning. Who needs oatmeal when you have Pumpkin Porridge! This recipe is a breeze if you already have coconut cream on hand (click here for my recipe).

1 cup Coconut cream (click here)
1 cup Canned or Cooked Organic Pumpkin
Pumpkin Pie Spice to taste
1/2 tsp. Vanilla
2-3 drops Stevia

Place all ingredients in a small pot.

Stir frequently until warm.

Top with fresh pomegranates.

That's it!? Well that was faster than oatmeal for sure...This stayed with me, keeping me smiling till lunch.

Fresh Coconut Cream

11/2/2013

Missing the fun of Dairy Whip? This Coconut cream is a raw, more nutritious version. It might take some muscle, but it gives you all the good fats and protein to create more!

I don't even need to suggest where to use it... You'll find all kinds of uses (especially spooning it in your mouth when no one's looking)!

2-3 Young Coconuts (when picking, the heavier for their size the better)
Vanilla
Sea salt
Sweetener of choice (I really like stevia as the coconut is already sweet)

Small but strong spoon
Large Cleaver (or unimportant knife)

The reason I mention an "unimportant" knife, is because you are going to chop at this coconut like your splitting a log for firewood. You don't want to use your sharp, expensive, vegetable knife for this. Just a big, barely sharp clever or knife like in the photo.

It's quite a talent to picking a good coconut. And then it's a crap shoot, too. I'll rate them from A-F like a school teacher:

A: Thick, white flesh with clear, light yellow, nutty smelling water. It will pull away from the sides with nothing sticking to the inside of the shell.
B: Less thick and the flesh sticks a bit to the side.
C: Little bit translucent at places in the flesh. Kind of liquidy as you peel away from the shell.
D:Very thin translucent flesh with a red tinted water.
F: No flesh, only pink water.

For this recipe you want C or higher. The lower the score the less flesh, and so you may need more coconuts to make enough cream (is there ever really enough cream?).

The one in the picture above is a B.

Here is the difference between a B and an A.

B

And this was the bigger coconut!

A

This one was heaver even though it was smaller.

Pour out the water for drinking. Just leave some for blending.

Two coconuts gave me 3 cups of coco water. Perfect for a hydrating drink after exercise or beverage to offer guests.

Scoop out all the flesh (It's helpful to use the back end of your spoon for leverage.to separate it at the top due to the curvature of the shell).

Make sure you don't have bits of the shell attached to the flesh.

Add to blender. Season to taste with vanilla, sweetener, and enough coco water to make it the consistency you like. I prefer a super thick cream and have a blender that is like a food processor. Your blender will play a roll in how thin you need to make the cream.

Can you hear the angels singing?
Ahhhhhhhh ahhhh...

Coconut cream is nice to keep on hand for:
Smoothies
Fruit Dip
Pumpkin Porridge (click here)

Click here for a grain-free pancake recipe.

Grain-free crepe recipe to come...

Snack Ideas

10/28/2013

So sometimes it can be hard to think of things to eat when you're transitioning into new habits. Grains are such a huge part of our culture. Here are some ideas that have come to me and comforted me through the transition. Some are now weekly habits, and others come and go based on needs or season.

What ever you do, make eating enjoyable. That doesn't mean unhealthy or full of sugar, just be satisfied with what you do. I never walk away feeling like I missed something. If you do, then ask yourself if it's an emotional aspect. Then give yourself 4 months to change your biology and ask again.

Fresh seasonal fruit. Try to limit yourself to a handful or two of fruit per day, if possible. It is a better sugar, but still sugar.

Cucumber Sandwich:

Just add the ingredients you would if you had bread. It's surprisingly crunchy and satisfying. Especially if there is goat cheese on it. You know it's a winner,
when you can get kids to eat it!
Be sure to use a thin skin cucumber, like hot house, English, or Persian.
Eat it like a sandwich or slice it like sushi!

Banana with Nut Butter (I just LOVE banana with coconut butter! its like a tropical getaway...)

Mochetta and Cheese:

I'm very particular about the quality and quantity of pork I eat. For a long time, I wouldn't even touch it. So I went on a hunt for beef salami. Its hormone and antibiotic free at Whole Foods Deli meat and cheese counter. They slice it thin for you. It's $29/lb. but so flavorful, that you only need like $5-6 worth for several servings. It's quick and waiting in the meat drawer. Easy to travel with in your cooler, too. I love it pared with raw goat cheese or thrown into a salad to make it outstanding. It holds you over for hours with all its protein and fat!

Yogurt and Fruit:

Goat yogurt is so light and refreshing (Coconut yogurt, too!) -Especially pared with fresh fruit and jam. Perfect for when you need a snack or light breakfast that's not so heavy and meaty. My favorite mix is fresh bananas with strawberry jam.

Be sure your jam is 100% fruit and sometimes the yogurt also needs a drop or two of stevia to cut the sour.

Smoked Salmon and Avocado:

I just love this combo. They are perfect together with the meatiness of both textures.

For a salmon that is not full of heavy metals and tested for radiation (because let's be honest, it's a real threat these days) please check out: Vital Choice. They test all their seafood for contamination.

Muffins:

I have many muffin recipes. Because they don't contain grain or sweeteners, they are a perfect fast food ready to travel loaded with protein and fiber. I also like to add vegetable juice or pulp to the batters to help their nutritional content.

Click here for my pumpkin muffin.
More recipes to come...

Hard Boiled Eggs:

Tips to get the shell off:
Bring to boil from cold water with the eggs.
Boil 3 min.
Cover. Let sit for 10.
Rinse with cold water or ice water.
Peel immediately.

Coconut Cream:

Coconut cream comes from the flesh of young coconuts. It's high in protein and naturally sweet. It great to keep around for topping pancakes, dipping fruit, or just spooning in by the mouthful! Click here for my recipe.

Nut Pates:

Nuts make wonderful hummus like dips for your raw vegetables or seed crackers. There are so many different kinds, have fun trying them all! Here's one to start with:
Caramelized Onion Pate

Smoothie with nut butter or grain free protein powder.

Author

Mici is the owner of Wholesome Goodness.

These recipes are focused on wholesome ingredients from the garden or farm with very little sweet if any. They are gluten or grain free and organic, grass-fed or pasture raised.

She menu plans, shops, cooks, cleans and fills the fridge with healthy Gluten-Free meals and naturally sweet desserts!

She also teaches and does personal menu planning for those with restricted diets.

To sign up for blog email updates click:

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"I have been richly blessed by Mici’s healing presence in my life. As a facilitator of personal transformation, her passion and dedication to serving others is evident. I have grown tremendously from her gifted use of emotional healing work, nutritional counseling, culinary artistry and organizational skills. She unfailingly demonstrates the highest efficiency and effectiveness, true strength of character, wisdom reaching well beyond her years and a generous heart of gold."

~Gabriella B.