Sauteed Beet Greens and Swiss Chard

28 Jan IMG_0936

Most people do not know that Beet Greens are edible and delicious. They taste very similar to Spinach, and can be cooked just as any other dark leafy green. You can eat them raw in your salads, or juices, or sauteed, braised, dehydrated or oven baked into chips.

For this recipe I used Swiss Chard and Beet Greens because they are different varieties from the same family (Amaranthaceae-Chenopodiaceae), so their texture and taste profiles are very similar, as they complement each other.

They are also packed with essential nutrients such as

  • Iron
  • Copper
  • Potassium
  • Manganese
  • Calcium
  • Magnesium
  • Vitamin K
  • Vitamin E
  • Vitamin B1, B2, B3, B6
  • Vitamin C
  • Fiber
  • Protein
  • Betacarotene
  • Lutein
  • Folate
  • Phosphorus
  • Zinc
  • Pantothenic Acid

Cleaning And Storage

When buying Beets, cut the greens from the Beet Roots, and store them unwashed in a bag with minimum air in it. When ready to use soak the leaves in cold water for 2 minutes, remove from water and rinse in running water. Let it dry in a dry cloth or paper towel.

IMG_0921

Ingredients

1 bunch Swiss Chard, rinsed and chiffonade

Beet Greens from 3 large Beets (about 3 handfuls), rinsed and chiffonade

1 small Red onion

1 medium garlic clove, minced

1/2 tablespoon Ghee + 1/2 tablespoon coconut oil(substitute for 1 tbs coconut oil to make this Vegan)

1/4 cup Vegetable Stock or Water

Himalayan Salt and Freshly Ground Telly cherry Pepper to taste

Method

1) In a pre heated large skillet, in medium high add the Ghee and Coconut Oil.

2) Add the onions and cook for about 5 to 7 minutes until they are translucent and start caramelizing.

3) Add the garlic and cook for about 2 minutes.

4) Add the greens and cook for about 4 minutes stirring to prevent burning. Add 1/4 cup Vegetable stock and wait until it is evaporated. Add salt and pepper to taste. Taste. If the greens are soft and delicious, they are ready.

Enjoy!

 

 

Gluten Free Healthy Meatballs in San Marzano Tomatoes + Carrot Sauce

14 Jan IMG_9960

 

It doesn’t matter where you are from, every country and culture has their version of meatballs. Meatballs are easy to make, and a great way to get kids involved in cooking.

Purists believe the perfect meatball must have a combination of beef and pork. Some use lamb, and I have eaten some mighty tasty chicken and turkey meatballs. The key is to add some type of starch and eggs to the mixture, so it will all stick together and not crumble. Breadcrumbs are a family favorite, and so is old bread soaked in milk. For these recipe I used Brown Rice Flour because I did not have any bread at hand.

 Ingredients

1 lb Organic Grass Fed ground beef

1 small sweet onion, grated or shredded in food processor

¼ cup chives or green onions, chopped

¼ cup Italian parsley, chopped

1 tsp cinnamon

1 tsp kosher salt

ground black pepper to taste

1 pasture raised egg

1 tbsp brown rice flour

Method

  1. Mix all ingredients together with your hands. Make 1 tbsp size balls and pace them in a sheet pan lined with parchment paper. Bake at 375 F for 20 minutes.
  2. Remove the sheet pan from the oven, and remove the fat that accumulates around each meatball with a butter knife. Reduce the oven temperature to 350 F. Discard the parchment paper. In the same sheet pan, place a cookie baking rack and place the meatballs. Bake for another 10 minutes.
  3. After the tomato sauce is ready, place the meatballs in the sauce pan with the lid on and let the flavors meld for 15 minutes on low.

San Marzano Tomatoes and Carrot Sauce

Ingredients

2 tbsp olive oil

2 tbsp ghee, or unsalted butter

1 can of San Marzano Tomatoes (1Lb 12 oz)

¼ cup organic tomato paste

1 small sweet onion, grated or shredded in food processor

2 medium organic carrots, chopped

2 garlic cloves, minced

½ cup red wine

1 tbsp demerara sugar (raw sugar)

1 tsp red chilli flakes

1 tsp dried oregano

1 tsp dried basil

1 bay leaf

kosher salt and pepper to taste

Method

  1. In a medium heated pan, add the olive oil and butter. Add the onions and let them sweat until translucent, for about 7 minutes. Add the garlic, oregano, basil, red chili flakes, and carrots and let them cook for about 5 minutes. Add the red wine and let it cook until the alcohol evaporates.
  2. Add the tomato paste, demerara sugar(raw sugar), and season to taste with salt and pepper.
  3. Let it come to a boil, and turn the heat down to low. Place a lid in the pan, and let it simmer on low for about 2 hours.
  4. Remove the bay leaf. Using an emulsion blender, blend the sauce until it is smooth.

GFMeatballs2

Bom Apetite!

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