Chocolate Roulade – No Flour

Lighter-Than-Air Chocolate Roll
No flour = no gluten. It is so easy to make with  just five ingredients.  Delight your friends with this intense chocolate flavour! YUM

INGREDIENTS

  • 6 oz chocolate (semisweet or dark)
  • 5-medium eggs
  • 4 oz sugar substitute
  • pinch salt
  • 1/2 cup water
  • 1 cup of double cream
  • 1/4 tsp vanilla essence (this is an estimate, add to taste) or 1/4 tsp rum extract (should say essence and not extract) or 1/4 tsp brandy, essence add
  • icing sugar for dusting

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DIRECTIONS: – – – Line a 12 “x 8” Swiss roll tin with oiled parchment paper or brush a paper case   (see below -for instructions) with  melted butter.- – –

  1. Preheat oven to 350°F and make paper case if you have not already done so in advance
  2. Melt chocolate in the water using a double boiler.
  3. Separate the eggs.
  4. When the chocolate is a thick cream, remove from heat and let cool.
  5. Meanwhile, beat yolks and add half of the sugar substitute gradually with pinch of salt until mixture is lemon coloured.
  6. With a spatula blend chocolate into egg yolk mixture. Do not beat.
  7.  Whip the egg whites until they form a firm snow.
  8. Gently cut and fold the egg whites into the mixture. If there are pieces of egg white remaining, that is fine. Pour the mixture into the prepared oiled parchment case.
  9. Bake in preheated oven for 10 to 15 minutes or until firm when touched. Do not over bake.
  10. Wet a clean cloth in cold water and wring out.
  11. Remove roulade from oven, allow to cool slightly, then cover with cloth (this will prevent any sugary crust from forming).
  12. Leave in a cool place for 12 hours or in a fridge overnight.
  13. Whip the cream with the other half of the sugar substitute and flavour to taste with the vanilla extract.
  14.  Turn the  roulade upside down and carefully remove  the parchment paper.
  15. Spread with the whipped cream. Keep the whipped cream an inch from the end to prevent overflow. You can optionally add berries to this layer.
  16. Using the towel, gradually roll up like a Swiss roll.
  17. Place on a serving dish and dust well with icing sugar and decorate with whipped cream and fruit if you wish. ( Decorate using  a pastry bag with a star tip or fill a zippered plastic bag with whipped cream and cut a hole in the corner like I did.)
  • How to make a roulade paper case:

    Roulade Case

    Swiss Roll Tin

    Swiss Roll Tin

  1. Using parchment paper or nonstick kitchen paper.
  2. It should be 8″ by 12″.  Pencil can be used to draw the dimensions but fold to keep the pencil marks to the outside of the case.
  3. Fold the border on all 4 sides.
  4. Use paperclips  or staple to secure the corners.
  5. Lightly brush with  melted butter or oil.
  6. Slide the case onto a baking sheet.



Christmas ‘RED’ Cabbage

WHAT IS THE SECRET OF RED CABBAGE?
A True Story:
One day, as I glanced at my book shelf,  I noticed an old paperback, “How I Survived A Heart Attach“.

I started leafing through the pages and noticed a recipe section in the back of the book.  It caught my interest and I read on..
Basically,  the patient  started to include cabbage salad every day with his meal, plus more raw vegetables from his garden. After 6 weeks of a daily exercise routine along with healthier food selections, he went back to see his cardiologist.  Initially, the cardiologist had recommended surgery. He was baffled to find that six weeks later, surgery was no longer required. The author purported that, “daily cabbage was a must have – every day”.  That my friend,  is the secret of  “Red Cabbage”! NOTE: By no means is this a rule…only a story of one man’s experience.

Red Cabbage is PH10 [alkaline] Green Cabbage PH6 [alkaline] (Water is PH7)

What do we  know about cabbage? Years ago,  a nutritionist told me that cabbage is  The Broom That Sweeps Clean” . Words of encouragement are always good to hear.

This recipe takes 20 minutes to prepare and about 30 minutes to cook.

Apples and Prunes  ( no brown sugar)

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CHRISTMAS CABBAGE RECIPE
INGREDIENTS
2 tbsp avocado oil ( or select extra virgin olive oil,  sesame oil, walnut oil)
1-2 cloves of garlic-minced
2 -3 sprigs of rosemary – fresh
1 red cabbage – chopped
1 large or 2 medium apples -chopped (jicama, pears or 3/4 cup of dried cherries)
1 sweet onion (finely chopped)
1 inch piece ginger ~ peeled and grated
2-3 tsp. of butter
5-8 prunes
1/2 cup balsamic vinegar
A pinch of  salt and fresh ground black pepper

DIRECTIONS
1. Heat the oil and 1 tsp of butter in a large heavy-based fry pan.  Add the rosemary by taking the soft needles off the stem. The rosemary will change colour to a dark green and get crispy.  Add minced garlic and stir. Remove the rosemary and garlic with a slotted spoon. Add chopped onion and fry until slightly translucent. They will disappear while cooking. Then, add roughly chopped prunes and grated ginger to the oil/butter mixture, followed by the chopped cabbage, chopped apples and the balsamic vinegar. Then, add a good pinch of salt and pepper.

2. Bring to a boil while stirring. Then, turn down the heat and cover for 25-30 minutes. Stir regularly, about every 5 minutes. When done, remove the lid to reduce the remaining liquid. Make sure the liquid has reduced and the cabbage is cooked well.  Add 2 tsp of butter  (optional). Stir the cabbage mixture.  Do a taste test.  Sprinkle crispy rosemary on top of the dish.
Serve hot.
Optional: Mix in a sprinkle of nutritional yeast, chia seeds, black sesame seeds or protein powder at the end of the cooking process, before adding  crisp rosemary.

CHRISTMAS RED CABBAGE 

Crispy Rosemary Makes An Impression on your Taste Buds

GUT HEALTH
Lately, we are  hearing a lot about  “Belly Be Well”.  Red Cabbage is a major component in not only ‘GUT HEALTH’ but your brain and nervous system.


IMPROVE YOUR FOCUS
Are you struggling to keep your brain on task? The red pigment in red cabbage called anthocyanins produces the focus enhancing acetyicholine. Your focus and concentration will improve as much as 32% in 10 days when you enjoy 1/4 cup of crunchy ‘red’ cabbage DAILY .  Our gut  is like a second brain. So, when it’s off balance, it can seriously affect your mood, digestion, and energy.

SUPER FOOD
“Cabbage
is a disease-fighting, gut healing SUPER FOOD: COMBATS CHRONIC DISEASE:  Degenerative or chronic disorders — such as Alzheimer’s disease, ALS, Huntington’s disease and Parkinson’s disease, among others — affect more than 45 million people worldwide and often strike older adults characterized by progressive deterioration of nerve cells, eventually leading to cell death” …. published by  consciouslifenews.com

FREEZER FRIENDLY: Up to 3 months in your freezer.
Stay Well:. Take some quiet time for yourself this holiday season and reflect on your happy memories.  Have a wonderful life.  Eat smart!


The Hottest ‘New’ Turkey Soup

TURKEY  SOUP ~ ASIAN STYLE
This Asian-inspired soup is so delicious for your Thanksgiving leftovers.  A hearty soup that is  bursting with flavour and coconut creamy.  Perfect for a quick dinner.

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INGREDIENTS

  • 1 tablespoon olive oil
  • 1 cup sliced portobello mushrooms or shitake mushrooms
  • 1 cup of sliced carrots (about 1 large or 2 small)
  • 2 tablespoons red curry paste
  • 1 tablespoon minced lemongrass or puree
  • 1 tablespoon grated fresh ginger
  • 2 cloves garlic, minced
  • 1 pound of cubed turkey (or chicken)
  • 1 quart (4 cups) turkey or chicken broth
  • 1 ~ 5 1/2 oz. can regular (not light) coconut milk
  • 1 tablespoon fish sauce or reduced sodium soy sauce
  • 1 cup fresh or frozen peas
  • salt and pepper to taste
  • 0.25 pounds (4 oz.) udon noodles, thick spaghetti or kamut noodles

Lime wedges for serving (optional)
Cilantro for serving (optional)
🌶️ 🌶️ Hot chili peppers – to taste (optional)

INSTRUCTIONS

  1. Heat the olive oil in a 3 to 4 quart sauce pan or dutch oven over medium heat. Stir in the mushrooms and cook for 3 to 4 minutes just until the mushrooms begin to brown.
  2. Add the carrots, curry paste, lemongrass, ginger, garlic and stir together. Add the cubed turkey (add chili peppers  here  -optional) and cook, stirring occasionally for 2-3 minutes.
  3. Stir in the chicken broth, coconut milk and fish sauce or soy sauce and bring to a simmer. Cook for about 5 minutes and then add the noodles and cook for 5-7 minutes more, until the noodles are tender. Add the frozen or fresh peas. They will heat up sufficiently to serve without turning brown or overcooking.
  4. Divide between 4 bowls. Serve with lime wedges and cilantro leaves for garnish.
  5. Add salt and pepper to taste.


FOOD TIP
The best turkey stock  from your Thanksgiving turkey will blow away the winter chill. Make this stock yourself with veggies, onions and end of season garden herbs right after you finish your Thanksgiving dinner. Throw the turkey carcass right into a pot of boiling water.  You will guard yourself from those sniffles and colds with home made turkey soup.

What a perfect way to keep healthy. Turkey and chicken soup have the same benefits.  A proven anti-inflammatory effect, causing a reduction of chest congestion! Plus, with turkey soup, you have the added benefit of triptophan to help calm and sooth; providing the perfect relief for the day when you need the warmth and comfort only hot soup can provide.

. . . MY FIRST COLD OF THE WINTER SEASON

YESTERDAY MORNING, I woke up with a scratchy throat and a slight cough. Visions of chicken soup danced in my head. Off to the market I go! I needed more stock. Grain fed organic chicken bones with no added hormones and a local fowl would be my soup base.  After I made my stock, I had a hot cup of clear broth before going to bed and a big bowl of spicy curry turkey  soup for lunch the next day, with all the goodness of garlic, ginger,  carrots and more.   I was already feeling better!

This is the chilly season and that spells S-O-U-P!

How nice of Arthur to send pictures of his  ‘HOT’ Turkey Soup! (makes enough for two more lunches  – for a single guy)

Almond Cookies -Keto Friendly

SIMPLY SWEET
This almond cookie is an explosion of flavour,  yet shockingly simple to make. Gluten free. Keto – friendly and does not spike your blood glucose levels. This is my all time favourite  ‘cookie’.  You may be hooked like I was, with your very first bite.  The vanilla extract makes these gems extra good!

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Bernini says. “I’ll give you a hand ( a paw that is)”…

INGREDIENTS
2-3 Egg whites
1/2 tsp. vanilla extract
1/4 cup of sweetener  ( Monk fruit )
3 cups of sliced blanched almonds
a pinch of salt

INSTRUCTIONS

  1. Preheat oven to 350F
  2. Mix egg whites with a fork. Add sweetener, salt and vanilla.  Mix again.  Toss in almonds and mix. (check your egg white consistency here)
  3. Spoon and flatten cookie mixture  on a silicone sheet or parchment or on a cookie sheet.
  4. Bake 20 minute – to a media brown colour
  5. If bottom still soft and sticky  ..turn over bottom side up and put back in the oven
  6. Turn off oven ..let cookies sit 5-10 minutes to dry out.

VARIATIONS
Dip cookie in dark or light chocolate after baking. Flip chocolate side up. Let cool  (see below).

Chocolate Lovers

TIP!
Egg whites vary in size.  Make sure you have enough ‘egg white’ to have a thick consistency when blending – well coated ( sort of gooey). If it looks dry, you may have to add another egg white . Beat the ‘additional’ egg white separately before you add it to your cookie mix. Err on more egg white. Crumble the cookie on yogurt, hot, morning oatmeal, ice cream, salad or cooked green beans. There are more ideas as you  might guess. The ingredients are healthy and you can dress up any meal with healthy almonds.

DID YOU KNOW?
Almonds are not a true nut. It is a seed or pit similar to a peach or olives. My uncle, who reached his 100th birthday,  would enjoy six almonds daily for good health.  Did you know Bill Gates’  frequently snacks on  ‘nuts’.  I’m sure the almond squeaked its way in the mix.   Monk fruit is the trending sugar substitute,  some say no aftertaste. There are various Monk fruits to buy  with varying sweetness. Investigate them before using in a recipe. Monk fruit  toots a higher sweetness level than sugar. Tasting is believing. Swerve is another emerging substitute for sugar you may want to try.

A study published in the Journal of the American Dietetic Association suggests that consuming almonds increases vitamin E levels    Vitamin E is a powerful antioxidant that defends your cells against damage on a daily basis and prevents artery-clogging oxidation and also lowers cholesterol levels. Almonds have a  significant  increase the amount of antioxidants in the bloodstream. Blood flow is improved along with reduced blood pressure.

Eva’s Salad Dressing -Vinaigrette

BEST HERB Vinaigrette SALAD DRESSING
Change your salad dressing from ordinary to extraordinary!  When we serve salad greens, everyone knows they will be getting my fresh ‘herb’ dressing with it.  Friends and family still rave about it to this day. “When are you going to add your salad dressing to your blog?” I hope you like it!
SECRET FORMULA:  The secret is twofold (1) The ‘FRESH’ herbs speak for themselves.  (2) You are looking for the right balance of oil and vinegar. Taste the dressing before serving.  I can not emphasize this enough.

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INGREDIENTS

  • 1/3 vinegar – (blueberry + balsamic vinegar)
  • 2/3 oil – avocado, olive or hazelnut
  • 1/4 tsp pepper*
  • 1/4 tsp salt*
  • FRESH Herbs: Italian parsley, thyme -lemon thyme, tarragon, basil

The amount of herbs varies -no exact measurement.  Over the years, I have found that  you never put in too much herbs.
*FRESH ground pepper corn (and salt) adds a specific aroma
Hint: If you don’t have everything ..improvise.  Also, use best ingredients because you are not using that much of it.

Salt and Pepper

DIRECTIONS

  • Mix avocado oil with pepper + salt
  • Add vinegar – blend/shake in a small jar.
  • ADD HERBS**

**BEFORE YOU ADD THE HERBS – TASTE the dressing using a piece of lettuce [ This is an important step]

NEXT

TASTE TEST: The best way to test this recipe is with a piece of lettuce. The taste should be dull. You are looking for the balance of oil and vinegar. The dressing should not be too vinegary.  You need to keep in mind that the taste should be dull. The herbs will add a tangy lift.  A mistake some people make is to have the vinegar overpowering.
Last step ..add the herbs. They provide an exquisite bright flavour to your dressing. I add lots of herbs.

FARM TO TABLE 
The new trend serving prepared meals  directly from the farm to the table has captured a lot of chefs/restaurants.  I support this wonderful trend in natural eating, as we dig into our herb ‘farm’ to prepare this salad dressing.

Fragrant Basil Growing In Your Garden

FRESH SALAD DRESSING
I have heard people say that once you have had fresh salad dressing, you never go back to store bought again. It is true for me. I always have oil and vinegar in the house. There is no excuse not to make a quick dressing or vinaigrette in 5 minutes.

ARE YOU ABLE TO TELL IF VINEGAR IS BAD?
Vinegar has an indefinite shelf life. It can still alter in appearance and strength after five to ten years. Balsamic vinegar has a tangy-sweet taste.  It  is aged in oak caskets and becomes darker and sweeter as it ages.  Hints of the oak casket linger in this vinegar. The best place to store vinegar is in a fairly cool, dark place. aside: My friend who has wine from Abe Lincoln’s private stock  said, ” You don’t want to drink it. It tastes like vinegar. “

Blueberry vinegar is good for your health. Blueberries improve eyesight and memory.  The list goes on. You can even buy blueberry vinegar capsules for health therapy ( sometimes called ‘Nordic Tonic‘). Remember the apple cider vinegar trend? Everyone was taking a shot of apple cider vinegar as a daily tonic.  Healthy trends are good trends.

WE SHOULD EAT LOTS OF SALADS  Let your salad dressing wake up your taste buds.  A five minute marvel. Voila!