Happy-Healthy Recipes!: Scotch Eggs

Happy-Healthy Recipes!: Scotch Eggs: What are Scotch Eggs you ask? Scotch Eggs are hard boiled eggs that are wrapped up in pork sausage and then breaded and deep fried. Accord...

Cauliflower "Like" Potatoes

When I made these, my kids really thought it was mashed potatoes!!!

Ingredients

• 1 medium head cauliflower
• 2 tablespoons cream cheese, softened
• 1/4 cup grated Parmesan
• 1/2 teaspoon minced garlic
• 1/8 teaspoon straight chicken base or bullion (may substitute 1/2 teaspoon salt)
• 1/8 teaspoon freshly ground black pepper
• 1/2 teaspoon chopped fresh or dry chives, for garnish
• 3 tablespoons unsalted butter

Directions

Set a stockpot of water to boil over high heat.

Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.

In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the cream cheese, Parmesan, garlic, chicken base, and pepper until almost smooth.

Garnish with chives, and serve hot with pats of butter.

Hint: Try roasting the garlic and adding a little fresh rosemary for a whole new taste.

Learn more...

Nutrition Notes  

Cauliflower and other cruciferous vegetables are famous for their strikingly high concentration of cancer-fighting chemicals calls glucosinolates. When you eat cruciferous vegetables, glucosinolates are broken down by bacteria in the digestive tract and transformed into compounds called isothiocynates and indole-3-carbinol.

Scientists are learning that these so-called cruciferous chemicals are potent protectors against cancer.  They help eliminate cancer-causing substances by regulating your body's detoxification enzymes. Researchers suspect that the various compounds in cruciferous vegetables work together to promote a greater cancer-fighting effect. A large body of evidence suggests that a regular intake of cruciferous vegetables, like cauliflower, helps guard against many types of cancer including non-Hodgkin's lymphoma, lung, bladder, colorectal, prostate and breast cancers.

Cauliflower does more than add cancer-fighting phytochemicals to your dinner plate. It's also a good source of vitamin C and fibre. In fact, one-half cup of cooked cauliflower provides almost half your day's worth of vitamin C. As an added bonus, cauliflower also supplies vitamin A, folate, calcium, and potassium. Cauliflower also contains selenium, an antioxidant that works with vitamin C to strengthen the immune system.

Other Healthy Ways to Enjoy Cauliflower

At Breakfast:

Add a handful of cauliflower florets to a vegetable omelet or frittata.

Toss carrot, cauliflower, apple and ginger into a juicer for an antioxidant-rich start to your day.

At Lunch:

Puree cooked cauliflower along with your favourite herbs and spices for a quick and nutritious soup. Add to vegetable or chicken stock.

Add a handful of cauliflower florets to a store-bought or homemade soup when you bring it to a simmer on the stove.

Use the leaves and stems of the cauliflower in soup stocks.

Add raw cauliflower florets to your next green salad.

Add a serving of raw cauliflower to your brown bag lunch to boost your vegetable intake.

At Dinner:

Sauté cauliflower with minced garlic, ginger and a touch of soy sauce for an Asian-inspired side dish.

Boost the antioxidant content of cauliflower by sautéing it with a spoonful of vivid yellow turmeric, another potent antioxidant.

Sprinkle cauliflower florets with cayenne, extra virgin olive oil and a touch of salt and bake for 10-15 minutes at 350 F for a spicy side dish that melts in your mouth.

Serve steamed cauliflower dusted with grated Parmesan cheese or grated part skim cheddar cheese.

Mash cooked cauliflower with a little butter or chicken stock as a low-carb substitute for mashed potatoes.

Add cauliflower florets to your favorite curry recipe.

Roast cauliflower with parboiled potatoes and carrots in oven for 5-7 minutes at 450 F.

At Snacks:

Make a veggie platter with cauliflower florets, cucumber slices, celery and carrots sticks with your favourite dip.

Spinach Balls

I made these today and my daughter loved them.... 

this is a great way to get your kids to eat their spinach!

1 (20 ounce) package ORGANIC frozen spinach, chopped well, and well drained (no liquid left in spinach)

• 1 cup QUINOA (soaked for 1 hour then drained)
• 1 cup bread crumbs (I make my own- dry out left over organic sprouted         
•                                                             wheat bread in the oven for best quality)
• 1 cup parmesan cheese, freshly grated
• 4 ORGANIC eggs, beaten
• 1/2 cup soft butter
• 1/2 tablespoon garlic salt
• 1/2 teaspoon pepper or lemon pepper
• 1/2 teaspoon thyme
• 1/2 tablespoon grated onion
• 1 1/2 teaspoon hot sauce (optional but we like it best)

• DIRECTIONS:
• 1. Combine all the ingredients except the spinach and the quinoa...blend well. 
• 2. Add the drained, chopped spinach and blend thoroughly. ( Be sure all the water is drained )
• 3. Add the quinoa and mix together.
• 4. Form into 1 inch balls and place on a cookie sheet that has a light coat of olive oil 
• 5. Bake at 350 for about 15-20 minutes until slightly browned.
• Note~~~ If you do not want to bake at this point, place them in the freezer. After the spinach balls are frozen, I place them into a zip-lock freezer bag, pop into the freezer and remove as many as I want or need when needed. Place frozen spinach balls in the oven and add an extra 5 minutes to the bake time.
• SERVE with Dr. W's Famous Hot Mustard Sauce! ( recipe below )

ENJOY!!

Want more information about Quinoa?? - BE KEEN ON QUINOA

Dr. W's SPICEY MUSTARD SAUCE

Makes about 1 cup.

Prep Time: 12 hours

• 6 tablespoons mustard seeds
• 1/2 cup mustard powder 
• 3 tablespoons vinegar (cider, white wine or sherry) 
• 1/2 cup white wine or water 
• 2 teaspoons salt 

• 1 tablespoons honey 
• 2 tablespoons grated fresh horseradish 
• 1/4 cup minced fresh herbs (really any kind)

1. Grind the whole mustard seeds for a few seconds in a spice or coffee grinder, or by hand with a mortar and pestle. You want them mostly whole because you are using mustard powder, too.
2. Pour the semi-ground seeds into a bowl and add the salt and mustard powder.
3. Pour in the vinegar and wine or water, then stir well. When everything is incorporated, pour into a glass jar and store in the fridge. Wait at least 12 hours before using. Mustard made this way will last several months in the fridge.

The one caveat to making mustard at home is to wait. You cannot eat it the day you make it. Mustard needs to marinate to dissipate its bitterness. Try it: Eat a little dab right after you make it, then a day or two later. The difference is dramatic.

Scotch Eggs

What are Scotch Eggs you ask?  Scotch Eggs are hard boiled eggs that are wrapped up in pork sausage and then breaded and deep fried. According to wikipedia, scotch eggs are of British origin and are typically eaten cold as a picnic snack. Here is my Happy Healthy version of an old favorite using ground turkey! 

Makes 4 eggs

1 pound ground turkey 

1 raw organic egg, beaten, in bowl

1/4 cups finely minced onion

2 teaspoons minced garlic

1 teaspoon dried sage

1/2 teaspoon dried thyme

1/4 teaspoon cayenne pepper

salt and pepper

4 eggs, hard boiled, peeled and patted dry

1. In a large bowl, mix the ground turkey with one of the beaten eggs, onion, garlic, sage, thyme, cayenne and salt and pepper to taste. 


2. Divide the meat mixture into 8 even parts.  Pat one part in the bottom of a cupcake pan, making a well for egg to sit in. Press one hard boiled egg gently into the center and then cover with remaining meat mixture. Completely enclose the egg in the mixture. Repeat for each serving.

3. Bake the scotch eggs in a preheated 350 F degree oven for 30 minutes until cooked through. 

I like to slice these in half and serve them warm with a hot mustard sauce (recipe below).


OPTIONAL: Top with favorite grated cheese!

Variation: For a simple and quick variation use Beef Chorizo alone with one egg and without the other ingredients for the meat mixture and follow remainder of directions. ( Dr. Warlicks Favorite)

ENJOY!

Dr. W's SPICEY MUSTARD SAUCE

Makes about 1 cup.

Prep Time: 12 hours

• 6 tablespoons mustard seeds
• 1/2 cup mustard powder 
• 3 tablespoons vinegar (cider, white wine or sherry) 
• 1/2 cup white wine or water 
• 2 teaspoons salt 

• 1 tablespoons honey 
• 2 tablespoons grated fresh horseradish 
• 1/4 cup minced fresh herbs (really any kind)

1. Grind the whole mustard seeds for a few seconds in a spice or coffee grinder, or by hand with a mortar and pestle. You want them mostly whole because you are using mustard powder, too.
2. Pour the semi-ground seeds into a bowl and add the salt and mustard powder.
3. Pour in the vinegar and wine or water, then stir well. When everything is incorporated, pour into a glass jar and store in the fridge. Wait at least 12 hours before using. Mustard made this way will last several months in the fridge.

The one caveat to making mustard at home is to wait. You cannot eat it the day you make it. Mustard needs to marinate to dissipate its bitterness. Try it: Eat a little dab right after you make it, then a day or two later. The difference is dramatic.

Coconut Milk from Coconut Flakes

Using coconut flakes you can make your own coconut milk!

This will not be like the coconut milk you can buy in the stores. It’s thinner than canned coconut milk, and the fat rises to the top when cold, unlike the coconut milk sold for using as a dairy replacement (like the So Delicious Brand coconut milk). It has a light coconut flavor and is also great for using to drizzle in tea, use in smoothies, add to soups (though it won’t add quite the same creaminess) and used to make hot cocoa.

Once again, I use a higher ratio of coconut flakes to water to make a richer coconut milk. But you can certainly water it down to make it go further, and you can also make a weaker second batch of coconut milk by reusing the coconut flakes one more time.

One last tip, make sure you do not use coconut flakes that have been de-fatted or partially de-fatted (the packages will often say “low fat”). This type of coconut flake will have a lot of the goodness taken out and won’t make a good coconut milk.

Coconut Milk from Coconut Flakes

2 cups of coconut flakes, unsweetened and fine
4 cups of boiling water

Place four cups of water in a pot and bring to a boil. Add the coconut flakes and cover. Let sit for 1 to 4 hours. Blend in two batches in a blender (or one, if you have an extra large blender) for 1 to 2 minutes. Strain through a fine sieve (pressing down on the coconut mixture to release all of the milk) or through cheesecloth or a nut bag (squeezing to release all of the milk). Keep refrigerated

Soaking Grains

Why Soak Whole Grains

In their raw and/or cracked state, all whole grains contain phytic acid in the outer layer, or bran. This phytic acid combines with calcium, magnesium, copper, iron and zinc in the intestinal track, blocking mineral absorption. A diet high in untreated, cooked whole grains may lead to mineral deficiencies and bone loss. Soaking grains in warm, acidic water for as little as seven hours will neutralize most of the phytic acid.

Raw, untreated, and uncooked whole grains, like all seeds, contain enzyme inhibitors. Digestion is impaired when the enzyme inhibitors prevent digestive enzymes from doing their work. Enzyme inhibitors are deactivated either through germination, which soaking mimics, or through cooking. In the case of cracked whole grains, which won’t germinate, enzyme inhibitors are deactivated through cooking.

Finally, the proteins in grains, such as gluten, are more difficult to digest. The process of soaking (and fermenting) grains partially breaks down the difficult proteins into more easily digestible components.(credit: Sally Fallon’s Nourishing Traditions)

How to Soak and Cook Whole Grains or Whole Cracked Grains(Refer to the Fact Sheet: Grain Cooking Chart for amounts of grain and water.) 

Rinse the full amount of grain, if necessary (or desired). In the pot for cooking, combine the grains and full amount of warm water* along with an acid, such as Kombucha, raw apple cider vinegar, lemon juice, buttermilk, kefir, whey, yogurt, etc. Use 1 tablespoon of the acid per cup of liquid. Start the soaking the night before, so the grains will soak at least 7 to 8 hours. Keep the mixture warm.

After the soaking time has passed, it is time to begin the cooking process. There is no need to drain the water. However, some prefer to drain and rinse the grains, then replace the amount of water that was drained.

*To cook with stock, do the overnight soaking in half the total amount of water required, and with 1 tablespoon per cup of water used. After the soaking, add the remaining liquid in the form of stock and proceed with the cooking, adding salt or oil as desired.

To cook, add 1/2 tablespoon of extra-virgin olive oil or unrefined virgin coconut oil per cup of grain (optional). Add 1 teaspoon of sea salt per cup of grain (optional). Bring to a boil. Reduce heat to low and cover. Do not lift lid during cooking time, except very quickly once or twice to make sure it is simmering gently.

The grains are done when all the water is absorbed and they are quite tender, which is usually about half the time normally required for cooking dry whole grains. However, grains benefit from extended simmering time, which may be accomplished by adding extra liquid and allowing extra cooking time. When done, turn off the heat and remove the pot from the burner. Let stand, covered, for about 15 minutes. Fluff with fork.

Lemon Grass Benefits

Since the beginning of medicine, people have looked for a way to ease the pain and discomfort of a variety of ailments. Over time, some herbs have been found to be highly effective as natural remedies, and lemon grass is one that is known to alleviate the pain felt as a result of muscle cramps and has the potential to relieve headaches and migraines.

The benefits of lemon grass are evident before the herb is even prepared, as the leaves have an aromatic smell that can be used as fragrance in potpourri and satchels. The leaves themselves, which are a staple in Ayurvedic medicine, vary in color from yellow to reddish brown and can be used in fresh, dried, powered, and oil form. Oil form is one of the most popular; essential oils are distilled from the lemon grass leaves and are very thin in texture, similar to water.

Lemon grass is known as a great natural treatment for muscle cramps, as it alleviates the stress in the tissues and helps the muscles relax.


Some of the various uses of lemon grass include: a flavor supplement in food, especially wine and sauce; a fragrance for soaps, creams, detergents, perfumes, lotions, and hair products; a pesticide and rodent repellant; a degreaser; a treatment for depression; and a natural, safe way to fight off fatigue and to invigorate the senses.

Additionally, Chinese herbalists have long used lemon grass to treat a variety of ailments, including: colds, fungal infections, stomach aches, digestion issues, spasms, toothaches, the buildup of mucus, and rheumatic pain. Lemon grass also kills germs, stops flatulence, helps blood to clot, acts as diuretic, increases kidney health, serves as a sedative, treats ringworm, and is an effective tonic.

Though the benefits of lemon grass seem to go on and on, there are two issues that people using this herb should keep in mind. First, when used topically, lemon grass can cause irritation to sensitive skin. To prevent discomfort, it is recommended that anyone using lemon grass for the first time apply it to a small patch of skin to ensure that s/he does not have an adverse reaction. Additionally, it is highly recommended that pregnant women refrain from using lemon grass.
Clearly, the health benefits of lemon grass include the ease of muscle cramps and so much more. As a staple in modern and ancient natural medicine, lemon grass has proven itself to be a versatile and effective treatment for many ailments. It is a wonderful herb that will provide many health benefits. The ability of this herb to alleviate muscle cramps can be heightened by using it in a smoothie or elixir after a workout.


Try this simple recipe the next time you are suffering with a headache or muscle cramping:

Blend 1 inch of the lemon grass root with 2 cups water, add a dash of coconut crystals and cinnamon and/or vanilla, strain and enjoy!

Why Whole Food and Herbal Supplements?

     Natures medicine hold enormous potential to cure health problems. Pharmaceutical companies have capitalized on this, as many drugs selling today are synthetic modifications of natural plants and herbs. Scientists will take a plant extract and modify it, patent it, and sell it to the public for a premium. But unlike natural extracts, pharmaceuticals almost always cause negative side effects and do not work as effectively as the real thing.

Fruit Kabobs!

Ingredients

• 1 medium tart apple, cut into 1-inch chunks
• 1 medium pear, cut into 1-inch chunks
• 1 tablespoon lemon juice
• 1/2  pineapple cut into chunks
• 1/2 cantaloupe cut into chunks
• 24 grapes (about 1/4 pound)
• 24 fresh strawberries
• 
  COCONUT DIP:
• 1-1/2 cups organic vanilla yogurt
• 4-1/2 teaspoons flaked coconut
• 4-1/2 teaspoons reduced-sugar orange marmalade

Directions

• Toss apple and pear with lemon juice. Divide fruit into 12 portions and thread onto wooden skewers. Combine dip ingredients in a small bowl; serve with the kabobs. Yield: 12 kabobs.

NOTE: I highly advise that you use only certified organic ingredients.