Six-ish-- Easy Pork Chop Scalloped Potato Casserole

Six-ish-- Quickie dishes with about six ingredients.

We're on a mission to develop some great dishes that can be tossed together quickly.  Of course, our usual criteria applies.  The dishes must taste great and they must be healing.

We've been laughing lately at the new "Dump" cuisine where you open a few cans or boxes and dump everything in a casserole dish, bake it in the oven and an hour later out pops dinner.  Of course, these meals are often based on processed and packaged foods.

As promoters of fresh, local, healing foods, "Dump" cuisine seems not only laughable but completely unappealing anyway.  But in discussing it, we started wondering if there might not be something to be learned here.  Are there some easy dishes that can still be tasty, healthy and whole?

Here's our first dish in what we hope will become a useful series.  We've decided that salt, pepper and olive oil don't count in our six-ish total.  Mainly because pretty much every dish is going to have these basic starting ingredients.  After that it's a six or so ingredient "dump".

By the way, this dish is low-gluten (ancient grain einkorn flour has a very low gluten count and the type of gluten it contains doesn't seem to bother many people who are gluten-sensitive) and it is free from cows milk, too.

Six-ish Pork Chop and Scalloped Potato Casserole

Preheat oven to 375

The Six:

4 C Almond Milk

8 T Einkorn Flour

6 pork chops

6 T Butter

7 Yukon Gold potatoes, sliced thinly

1 Package steak topper (mushrooms, onions, herbs)

The Usual:

1 t sea salt

½ t pepper

3 T olive oil

Blend the almond milk, einkorn flour, salt and pepper until free of lumps.  In a large oven-safe skillet over medium high heat, add the olive oil and cook the pork chops just until brown on both sides.  Transfer the pork chops to a plate.  Remove the skillet from the heat, melt the butter in the warm pan, and whisk in the milk mixture, scraping any browned bits from the bottom of the pan.  Distribute the potato slices in layers, pressing each layer into the milk before moving on to the next layer.  Distribute the steak topper mix over the potatoes and lay the pork chops on top.  Salt and pepper the pork chops.  

Super Bowl Sunday Turkey Chili

This is a great mild chili recipe to serve to a crowd.  There's always part of the group that doesn't eat beef or pork, and using ground turkey makes this a dish that more people can enjoy.  

In the past I've brought a big old batch of turkey chili to group events several times and get many requests for the recipe.  I often find that people say they have never had turkey chili before, but that they love it.  It's quick and easy, feeds a group easily and is a healthy recipe. too.  What more could you want?  

Oh, yeah...men love chili.  Not sure why, but most of them really do.  

Try to find organic turkey meat if you can and make sure you don't buy the leanest choice.  Having a little more fat adds a great deal in flavor to the chili.

It used to be that the secret weapon in this chili recipe was the chili seasoning mix from Whole Foods called Valle del Sol Chile Powder.  Unfortunately, that is no longer available.  I am replacing it with their 365 Chili Powder (find it in the spice section).  Make sure you find a truly tasty spice blend and use it generously.  A good one will have a mixture of spices along with the chilis, including cumin, garlic, oregano and other good stuff. Although there is a little bit of heat in a good chili powder blend, it is not necessarily hot and this one is extremely mild.  Its purpose is flavor.  If you want heat, add cayenne pepper to the recipe, but add it slowly and taste as you season.  Especially if you're serving guests, remember, not everyone can do spicy, but everyone loves flavor.

This afternoon, I'll just set the chili out on my counter right in the slow cooker and stack bowls, napkins and spoons alongside.  I'll also set out some organic sour cream, chopped green onions and cheddar cheese and a big yummy salad.  For today, I'm adding blood oranges, avocados and pecans to my salad.  Guests can serve themselves.  

Simple.  Crowd pleasing.  Happy Super Bowl, everyone!

Turkey Chili

4-6 T olive oil
2 1/2 cups large sweet onions chopped

1 bunch celery chopped

1 red bell pepper chopped

4 cans organic Italian stewed tomatoes

1 7 oz can diced green chilies

2.5 lbs ground turkey (buy the option with some fat content to add flavor and try to get organic or at least antibiotic and hormone free if you can)

2 chopped garlic cloves

1 t dried thyme

2 T cumin

Sea salt and fresh ground pepper to taste  (be generous--natural unprocessed sea salt is healthy for your bodies natural chemical balance --but table salt is not)

Whole Foods 365 Chile Powder to taste (this is the secret ingredient!--Use a really tasty blend.  Start with 2 T and go from there.)

Optional for added heat--cayenne pepper  (go slowly with a pinch or two and taste between additions)
1-2 cans kidney beans thoroughly rinsed  (rinsing minimizes tummy troubles)

In a large pot on the stove, add the onions, pepper and celery to a few tablespoons of olive oil and cook until translucent.

Add the tomatoes and chiles and transfer mixture to a slow cooker.  Add more olive oil to the pot and brown the turkey, then add to the slow cooker.  Add 1 tomato can of water and the rest of the seasonings to slow cooker.  Cook over slow heat for 2-4 hours (the longer, the tastier).  Half way through the cooking, add the canned kidney beans.  

Eggs are not "dairy".

At least not when we're talking about intolerances and allergies.

Just saying folks.  Can we stop calling eggs dairy?

They really have nothing to do with milk.  Dairy milk comes from cows, usually, or perhaps occasionally from sheep or goats. Dairy milk products include milk, buttermilk, cream, sour cream, butter, yogurt, kefir and all the cheeses including cottage cheese and cream cheese.

On the other hand, eggs come from chickens and are not a milk product.

Yes eggs and milk both come from farms, and perhaps in the past, many small family farms had both chickens and cows, but in our modern world, not only do eggs and milk not come from the same animal, but they usually don't come from the same place or "dairy" anymore.

Importantly, many people have dairy "intolerances" or "allergies".  These are most often intolerances or allergies to milk products.  (See here for more information on who can eat dairy and why.  If you experience problems with dairy, you might find that there are some milk products you can tolerate.)

Of course, there are also people who have intolerances and allergies to eggs, but the two are totally separate from one another.  If you're allergic to milk, you're not necessarily allergic to eggs.  Fewer people have trouble with eggs than do with milk.

Because so many more people have difficulties in digesting milk products, many are choosing to live a dairy-free lifestyle.  These people are giving up most milk products, but not eggs.

Also, and importantly for healing and maintaining good health, many of us are following anti-inflammatory diets or paleo.  Many milk products are inflammatory and therefore disease-promoting. On the other hand, eggs, at least those from pastured chickens, are high in omega-3 fats which are anti-inflammatory.

So, many people on healing diets are forgoing most milk products but including eggs.

Okay...feeling better now that I got that off my chest.   

Kid-friendly After-school Snacks

My kids walk through the door after school, STARVING.

Mediterranean Tuna Snack Cakes

Here's a great snack (or lunch box friendly main course) that I make ahead and have stashed in the fridge or freezer for quick re-heating.  High in protein and low in carbs with an unexpected Mediterranean twist on seasoning, these Tuna Snack Cakes are healthy for all kids, but especially kids who have health issues like eczema or diabetes.

Mediterranean Tuna Snack Cakes

Heat oven to 375
1 jar Trader Joe’s Green Olive Tapenade
4 drained cans of Tuna
6 eggs, beaten
6 chopped artichoke hearts (I used Costco brand)
½ C grated Sheep’s Romano Cheese
1 cup slivered baby kale

Place all ingredients into a large mixing bowl, stir until blended.  Spoon into muffin tins.  If desired, top with a drizzle of yellow mustard and additional grated cheese.  Bake for 23-25 minutes or until brown at edges and firm and slightly raised in the center.

If you don't have Trader Joe's Green Olive Tapenade, I recommend chopping olives, celery, onions, and/or sundried tomatoes and adding a little lemon juice as a replacement. Capers are also great in this recipe.

Turkey Thighs--Affordable, Delicious

Since I live in the mountains, an hour away from the nearest Whole Foods, Costco and Trader Joe's, I often have to rely on my local Safeway for provisions.  Luckily, Safeway has recently expanded their section of organic, free range and grass fed meats and poultry.  And, it's affordable.  I realize that a lot of their meats are no where near from local sources.  In fact, they're coming from all over the world.  But I call it an improvement that they're there at all!

This week I found a package of two turkey thighs.  I braised them and then slow cooked them with aromatics, celery, cranberry, wine and chicken stock and served them up with local brown rice from the Sacramento delta.  Fresh cranberries are still showing up in markets, so grab them while you can.

The turkey thighs were delicious with moist meat falling off the bone and we loved the sauce.  This is the first time I've ever prepared turkey thighs.  From now on they will be a household staple.  Two turkey thighs with ample brown rice should serve 4 people.

Cranberry Braised Turkey Thighs

2 turkey thighs  (organic if possible)
2 T olive oil
2 T butter (from pastured cows)
1 onion chopped fine
1 cup celery chopped
1 garlic clove minced
3 sprigs of rosemary stripped and minced
1/2 t dried thyme
1/4 t dried sage
Generous natural sea salt and fresh ground pepper to taste
1 1/2 c chicken stock (organic)
1/2 c wine
1 c cranberries
1 T lemon juice fresh squeezed

1 c brown rice
2 c chicken stock
2 T butter (from pastured cows)

Put the olive oil in a braising pan over medium high heat and when the oil is hot, add the turkey thighs.  Brown on both sides and remove from pan.  Add the butter, onions, celery and saute until the vegetables are translucent and softened.  Add the spices, stock, wine, cranberries and lemon into the pan along with the turkey thighs and bring the liquids to a simmer.  Turn the heat down to very low and simmer for 1 1/2 hours.

Make the rice. Bring the chicken stock and butter to a boil and add the rice.  Reduce the heat to simmer and cook until rice is done (check package for cooking time).

I Miss Lasagna...

Actually, I miss the lasagna of my childhood, that gooey cheesy homemade hunk of yum you used to get at church potlucks and birthday party sleepovers.  There it would sit amidst an endless line-up of platters of fried chicken, jello molds and Betty Crocker layer cakes.

These days, a healthier more sophisticated anti-inflammation version of lasagna is in order.  This one is made with fresh homemade basil pesto and shiitake mushrooms.  The noodles are gluten-free, of course.  We wouldn't think of leaving the cheese off completely, but a little goat cheese sprinkled on the top goes a long way for flavor and is healing as well.

Tell them its gourmet.  Only you will know how absolutely packed with vitamins, minerals and antioxidants it is.  

Gluten-free Shiitake Pesto Lasagna

For Pesto:
2 bunches fresh basil
4 garlic cloves
1/2 c toasted pine nuts
5 T olive oil
1/2 t sea salt
Freshly ground black pepper

Put the basil, garlic and pine nuts in a foods processor and process.  With processor running, pour in olive oil slowly.  Add in seasonings.

For lasagna:
1 package Pasta Joy Brown Rice lasagna noodles cooked according to package directions
Olive oil
1 large or 3 small leeks sliced
3 oz shiitake mushrooms
10 oz bella crimini mushrooms
2 T butter
Natural sea salt and freshly ground black peppercorns
2 bell peppers sliced
10 oz fresh baby spinach
2 oz goat cheese

Saute the leeks in 3 T or more olive oil and season with salt and pepper.  Spread them on the bottom of a 13 x 9 lasagna pan.  Top with a layer of lasagna noodles (3-4 noodles).  Saute the mushrooms in the butter and season with salt and pepper.  Layer over the noodles and add another layer of noodles. Top the noodles with 1/2 pesto recipe, then with raw spinach and bell peppers.  Add another layer of noodles, top with remaining pesto and drop on crumbled bits of goat cheese.  Bake in a 350 degree oven for 35 minutes.  

Salmon and Omega-3's

Getting enough omega-3 fatty acids is essential if you are fighting inflammation.

Here's how it works. Our bodies need both omega-3 and omega-6 fatty acids.  And in fact, we do actually need to have more omega-6s than omega-3s, by about 4:1.  Somewhere between 1:1 and 4:1 is the balanced ratio that keeps inflammation at bay.  However, our modern diets deliver proportionally way more omega-6s than that.  It's estimated that the average American gets omega-6s at about 20:1 to omega-3s.  

That's because omega-6's are in almost all processed and packaged foods.  Soy and corn oils are both high in omega-6 fatty acids and these two oils pervade our modern food supply. 

When the crucial balance between omega-3s and 6s goes out of whack like this, inflammation is the result.  And inflammation is the cause of most modern diseases (see blue box below).  For more on information, go to:

What is this "inflammation" we keep talking about?  

So how do we get back in balance?  Well, we do it three ways.  The first important step is to stop consuming the omega-6s in processed food.  We need to focus our eating on real food.  Yes, real food--the stuff that comes from farms, not the stuff that comes from a manufacturing facility. 

The second is that we need to avoid the oils that are high in omega-6s.  These are corn, soy, safflower, sunflower, cottonseed and mixed vegetable oils.  When cooking with heat, we can replace these dangerous oils with healthy or neutral oils like coconut, olive and butter from pasture-raised cows.  Also, flax, sesame and walnut can be added to foods that are not cooked (such as in salad dressings) or drizzled over cooked foods after the heating has occurred.  

Thirdly, we can eat foods high in omega-3s.  One such food is wild salmon.  Wild is the operative word here.   Only wild salmon is high in omega-3s.  Although farm-raised salmon does have some omega-3s, it is also high in omega-6s.  Not good.  This puts that crucial ratio out of whack again, causing inflammation.

So get the wild and nothing but the wild.  

Here's a nice recipe for wild salmon that makes up quickly and tastes great:

Tamarind Salmon

4 salmon servings

2 T coconut oil

1 t tamarind paste

2 T water

1 T fish sauce

2 t Braggs Liquid Aminos

2 t grated fresh ginger

1 t dark sesame oil

3 T finely chopped cilantro

In a medium frying pan, melt and heat the coconut oil over medium high heat.  When the oil is hot, put the salmon in the pan to cook.  Grate in the fresh ginger.  Mix together the tamarind, water, fish sauce, and liquid aminos and pour into the pan.  When salmon is cooked half through, flip to the other side.  Be careful not to overcook or the salmon will dry out.  Salmon tastes best when it is just barely cooked and all meat in the center has lightened just slightly to a softer pink color. Watch it closely and catch it at the right moment of doneness.  To serve, drizzle with sesame oil and top with chopped cilantro.