Rediscovering Nutrient Dense Foods

Homemade Whey vs. Protein Powder: Rediscovering nutrient dense foods

Posted by Kayla Grossmann on Wed, Feb 06, 2013

  

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What is whey? From the sing-song lines of quaint nursery rhymes describing Miss. Muffet eating her curds and whey, to the body-building enthusiast at the gym grunting with their plastic containers of whey protein shakes, this health food is described in many different contexts. Some people refer to liquid whey, others discuss it in the form of powders, hydrolysates, isolates or concentrates; there is sweet whey, acid whey, chocolate whey, strawberry whey, goat whey, mineral whey...it is all very confusing! So in the midst of all this whey hype, let’s take a time out to explore what real whey is- the wonderful whole food that has been treasured by many traditional cultures for its robust nutritional profile.

The Culture of Dairy

Most people today think of dairy as plain, unfermented milk, and are familiar with wiping off a bright white mustache after finishing a tall glass of the cold creamy stuff. However, this was not always the case. Before the industrialized practices of refrigeration and pasteurization became commonplace, many people enjoyed their milk products soured or fermented in the forms of yogurt, cheese, kefir, clabber, creme fraiche, or curds and whey. When left out to sour or when cultured with friendly lactic-acid-producing bacteria, raw milk undergoes a process of fermentation wherein the bacteria start to digest or break down the milk sugars (lactose) and milk proteins (casein).Through this process, there is a natural separation of firm white globs from the liquid portion of the milk. These white curds are the casein-containing portion of the milk, which are further fermented and processed into cheeses. The remaining tart liquid is whey.

 

 

 

Most Whey Today: Not so great

Whey has been used in traditional cuisine for centuries, and was known by Greek doctors as “healing water” for it’s strength-building properties. Today however, whey is considered a waste product of the cheese and yogurt industries. The wildly popular greek yogurt industry has been under scrutiny from environmental agencies recently for the gallons upon gallons of “whey waste” that they must get rid of after processing their strained yogurt products. For every four pounds of milk, only one pound of yogurt is made, and the rest is a mixture of whey, chemicals and other acidic byproducts. Industries drowning in whey have been scrambling to figure out just what to do with all of this tangy liquid and many have found an outlet in the sports nutrition industry where leftover whey is being powdered, flavored and marketed as a muscle-building, energy-boosting supplement. Sounds like a very solid plan, except for the fact that the whey from big industry is truly waste- high heat pasteurized and subject to several acid baths. Any potentially beneficial nutrients are obliterated and mingled with nasty toxins during production. Supplement companies have tried desperately to “purify” their products by isolating different parts of the protein portion of the whey, which is why you get so many different formulations on the market such as isolates, hydrosylates, concentrates, etc. This fractioning subjects the already destroyed whey to even more sketchy chemical processes and eliminates co-factors, rendering any possible remaining nutrients completely un-bioavailable. So despite the luring claims on those big black tubs of peanut-butter chocolate whey protein, these commercial powders are certainly notgoing to help your body get stronger.

Recipe: Homemade Whey

When made properly in small batches from cultured dairy, whey has incredibly unique healing properties. Rich with biologically active proteins and protein fractions, it has a high concentration of essential amino acids that are readily used to support vital biological functions in the body. Among these beneficial factors is:

• Lactoferrin, a multifunctional protein with iron-binding properties that acts as a powerful antimicrobial and anti-inflammatory
• Bovine serum albumin (BSA), a substance high in amino acids that has been shown to support infection-fighting white blood cells, increase antioxidant activity and maintain healthy cholesterol levels in the body
• Immunoglobulins to support disease control by bolstering immunity 
• Probiotic organisms to promote optimal digestion and full nutrient absorption by balancing the gut flora
• Essential amino acids in a highly bioavailable form to act as building blocks for proteins
• Glutathione precursors, to boost production of the body's most powerful antioxidant
• Minerals such as potassium, iron and zinc in balanced amounts
• Vitamins notably vitamin B2 or riboflavin which helps the body to convert carbohydrates into fuel

Homemade whey has many uses including making lacto-fermented vegetables, condiments or beverages; soaking and sprouting nuts or grains; or as an additive to smoothies, sauces and stocks. The process to make whey is simple and uses things you probably already have around the house.

2 cups yoghurt or kefir*

1 large glass bowl

1 strainer

1 thin, clean dishtowel or unbleached cheesecloth

1 wooden spoon

1 pitcher

1. Line a large strainer with an unbleached cheesecloth or thin, clean dish towel and set strainer in large bowl. Pour yogurt or kefir into the cloth, cover and allow to sit out at room temperature for several hours. The liquid whey will begin to drip into the bowl, while the milk solids will stay collected in the cloth.

2. When the dripping slows, tie up the cloth into a sac with the milk solids inside. Although tempting, do not squeeze the curds to get the remaining liquid out. Instead, tie the cloth to a wooden spoon, placing it over a pitcher so that the sac containing the milk solids is suspended inside. Allow this to hang for an additional several hours (I generally leave mine overnight) or until the dripping completely stops. At that point, pour the liquid whey from the large bowl or pitcher into a small glass jar for storage- it will last 6 months refrigerated. The curds left in the strainer are a tasty cream cheese rich with healthy fats, that can be used as a nutrient dense spread or dip.

This second step ensures that you are getting all of the whey to separate from the curds. There is no one way to do this either; get creative with straining methods! For example, you can tie the cloth to the kitchen faucet and place a bowl in the sink to collect the whey, or onto a knob on your cabinets so that the whey collects into a container on the counter. Find out what works best with your kitchen set-up.

*You can also use raw milk in this process, if first left out to separate for about 1-4 days. I prefer to use cultured yogurt and kefir because of their superior probiotic profile. If you use a high quality store bought yogurt, make sure that it is free of gelatin and pectin as these will bind the solids to the liquids, and prevent separation of curds and whey. Although different dairy produces different results- a rule of thumb is that 1 cup of dairy yields about 1/2 cup of  whey.

Finding a Non-Denatured Whey Powder

It's true: In an ideal world, everyone would obtain their nutrients from traditional whole foods like tart, golden, homemade whey. However, realizing that a significant piece of modern wellness is making informed choices that best fit your lifestyle, the convenience of a powdered form of whey is completely understandable. Over the past few years have been unwaveringly committed to finding a powdered whey from happy, healthy grass-fed cows, in its complete, non-denatured form. That's why we use Vital Whey, which contains the full range of fragile immune modulating and regenerative protein components naturally present in fresh, raw milk from cows grass-fed year-round on natural pastures. Another whey that we love is Mt. Capra Mineral Whey. Made from goat whey, this carefully prepared whole food supplement is incredibly rich with alkalizing minerals and electrolytes. This mineral whey can be very helpful for the improvement digestive distress, weak and painful joints and to replenish the mineral reserves depleted by stress and devitalized foods. While these powders cannot by used in place of fresh whey in cooking and baking, you can try blending them into a superfoods smoothie for an effortless way to incorporate the health benefits of whey into your diet.

Resources 

Nourishing Traditions by Sally Fallon

Enjoying Little Miss Muffet’s Curds and Whey by Jen Allbritton, CN

Remarkable Whey Protein by Alan Shugarman, M.S, R.D.

 

Spiced Apple Protein Shake

 

 

• Water helps remove waste from your body – a boon when consuming high-fiber foods.
• Apple skins pack insoluble fiber, the kind that passes through your digestive system largely unchanged, promoting bowel regularity and, in essence, keeping your waistline trim.
• Prunes deliver high amounts of soluble fiber, which has been shown to control blood sugar levels to provide a sense of fullness, which can help prevent you from overeating.
• Natural peanut butter is a cholesterol-free and inexpensive protein source.
• Just a tablespoon of ground cinnamon has the same amount of antioxidants as four ounces of grape juice.
• Fresh ginger helps to relieve body aches.
• Cardamom contains cineole, which lends its potent antiseptic properties to kill bad-breath bacteria in your mouth.

Ready in 5 minutes (not including overnight freezing time) • Makes 1 serving

Ingredients

• 1 small apple, cored, chopped into chunks and frozen (skin left on)
• 1/4 cup dried, pitted prunes, frozen
• 1 tbsp all-natural peanut butter
• 1 tsp ground cinnamon
• 1/2 tsp minced fresh ginger
• 1/2 tsp ground cardamom
• 1 scoop vanilla whey soy, rice or egg protein powder, non-GMO
• 3/4 cup chilled water

Instructions

1. Place all ingredients in blender and pulse until well blended.

GRILLED RASPBERRY SALMON

ready in 1 hour • Makes 4 servings

Tip: Less is more when it comes to marinating seafood. Usually, half an hour is enough time to add flavor to a delicate piece of fish. Less time is needed if you are using a strong acid, such as lemon juice, in the marinade. 

Ingredients: 
Vegetable oil, as needed
1 ½ lb wild-caught salmon filet(s)

Marinade:
2 tbsp extra virgin olive oil
4 tbsp raspberry vinegar
1 large clove garlic, minced
2 tbsp chopped cilantro
½ tbsp low-sodium tamari or light soy sauce
1 tsp minced ginger
1 tsp sea salt

Instructions:
1.    Prepare grill on medium-high heat. Oil slotted or vented grill pan.
2.    Rinse salmon and pat dry. Set aside in a small baking dish.
3.    Mix together marinade ingredients and pour over salmon. Cover and refrigerate for 15-30 minutes.
4.    Remove salmon from marinade. Rub the skin side with sea salt and place on grill pan skin side down. Spoon some of the marinade over the fish.
5.    Grill 7-10 minutes, or until just barely done.
6.    Remove from grill and let fish rest for 1-2 minutes to finish cooking. Garnish and serve. 

Baked Chicken Tenders

Ingredients:

• 1/2 cup quick cooking oats, crushed--gluten free
• 1/3 cup pecans, finely chopped
• 4 boneless, skinless chicken breasts, cut into 1-inch strips
• 2 egg whites
• 1 tsp dried basil
• 2 tbsp Dijon mustard
• 2 tbsp honey
• 1/2 tsp paprika
• Low-fat cooking spray

Instructions:

1. Preheat the oven to 400 degrees Fahrenheit, and then lightly coat a baking sheet with cooking spray.
2. In a large zip-lock bag, mix together the oats, pecans, paprika and parsley.
3. Lightly beat the egg whites and dip the chicken pieces into them.
4. Next, place the egg-covered chicken into the bagged mixture and shake until the chicken is coated.
5. Place the chicken pieces on the baking sheet and cook for 10 to 12 minutes. When the chicken is done the juices will run clear.
6. Finally, mix the honey and mustard together to make the dipping sauce. Serve alongside the chicken.T

Black Bean Hummus

 

Ingredients:

• 1 15-oz can black beans, drained and rinsed
• 1 15-oz can chick peas, drained and rinsed
• 1/4 cup reserved liquid from bean cans
• 1/4 cup water
• 4 tbsp lemon juice
• 3 cloves garlic, finely minced
• 1 tsp sesame oil
• 1/4 tsp cumin
• 5 pieces sun-dried tomato
• 1/4 tsp ground red pepper
• Sea salt and black pepper, to taste
• 1 tbsp dried or fresh parsley

Instructions:

Place all ingredients except parsley in a food processor. Process until smooth. Pour into a dish and sprinkle with parsley. Cover and refrigerate for 2 hours. Enjoy with warm pitas or fresh vegetables.

BLACK BEAN BITES WITH SPICY SALSA

Ready in 25 minutes • Makes 16 servings
   
Ingredients:
2 15-oz cans black beans or any bean, drained and rinsed
1 tsp ground cumin
½ cup walnuts
½ cup plain whole wheat breadcrumbs
2 cups tomatoes, finely chopped
1 shallot, minced
¼ cup fresh cilantro, chopped
1 tsp smoked paprika
Pinch sea salt
1 tbsp extra-virgin olive oil
1 avocado, diced

Instructions:
1. Preheat oven to 425°F. Line a baking sheet with foil. Set aside.
2. Blend black beans, cumin and walnuts in a food processor until they form a paste-like consistency. Transfer to a mixing bowl and add a ¼ cup of breadcrumbs (save the rest for later) and mix.
3. Combine tomatoes, shallot, cilantro, ½ teaspoon paprika and salt in a medium bowl. Stir 1 cup of tomato mixture into the black bean mixture.
4. Mix the remaining 1/3 cup of breadcrumbs, oil and the remaining ½ teaspoon of paprika in a medium bowl until breadcrumbs are coated with oil. Divide the bean mixture into small balls (makes about 8 balls). Lightly press each bean ball into the breadcrumb mixture and coat. Place on the baking sheet.
5. Bake the bean bites until heated through and the breadcrumbs are golden brown, about 20 minutes. Add avocado to the remaining tomato mixture and stir to make a salsa. Serve the salsa with the bean bites.

EGGPLANT FRIES WITH SWEET 'N SPICY DIP

Fit tip: Make your own oat flour by pulsing old-fashioned oats in a food processor or go gluten free by swapping the flour for almond meal.

Ready in 30 minutes • Makes 3 servings

Ingredients:
1 large eggplant
2 eggs
½ cup oat flour
¼ tsp sea salt
¼ tsp pepper
¼ cup nonfat Greek yogurt
2 tbsp low-fat cottage cheese
1 tsp chipotle chili powder
1 packet Stevia

Instructions:
1.    Preheat oven to 425ºF. Cover a baking sheet with parchment paper.
2.    Beat eggs in a bowl with salt and pepper. Add flour to a separate bowl.
3.    Slice eggplant into thick “fries.” Dip each piece into egg mixture, then dredge in flour, coating evenly. 
4.    Spread eggplant fries on baking sheet and bake for 25 minutes, flipping halfway through.
5.    Meanwhile, blend yogurt, cottage cheese, chili powder and Stevia in a food processor until smooth.
6.    Serve fries with dipping sauce.

ONE-POT CHICKEN WITH SPINACH

Ready in 40 minutes • Makes 3 servings

Ingredients:
3 5-oz skinless/boneless chicken breast
Nonstick cooking spray
1/2 cup yellow onion, chopped
1/2 tbsp olive oil
1 1/2 cups low-sodium chicken broth,gluten free
3/4 cups uncooked quinoa
1/8 cup fresh basil leaves
1 cloves garlic, crushed
Dash each sea salt and pepper
1 cup fresh spinach

Instructions:
1.    Lightly coat a large skillet with cooking spray and sauté onions over medium heat until translucent. Set aside in a bowl.
2.    Sauté chicken in olive oil in the same skillet, about 4 minutes per side. Remove and set aside.
3.    Pour chicken broth into skillet along with uncooked quinoa, basil, garlic and cooked onions, and stir. Nestle the chicken breasts into the quinoa. Bring to a boil, then lower the heat and cover. Simmer for 15 to 20 minutes, or until the quinoa is fluffy and has absorbed all of the liquid.
4.    Stir spinach into the mixture until it is wilted. Serve hot.

Breakfast Quinoa

Ready in 10 minutes • Makes 1 serving

Ingredients:
¾ cup cooked quinoa
½ pear, cubed
1 oz light coconut milk
Dash cinnamon
Dash sea salt
2 tsp vanilla extract
1 packet Stevia(optional)
1 oz walnut halves
1 cup nonfat plain Greek yogurt

Instructions:
1.    Mix quinoa and pear in a bowl. In a separate bowl, combine coconut milk, cinnamon, salt, vanilla and Stevia, if you desire.
2.    Drizzle coconut milk mixture over quinoa and warm in the microwave for 2 to 3 minutes.
3.    Top with walnuts and yogurt.

SALMON AVOCADO SUSHI

Tip: Can’t find sushi-grade salmon? Substitute with smoked salmon instead.

Ready in 25 minutes • Makes 1 serving

Ingredients:
4 oz fresh sushi-grade salmon
½ cup cooked quinoa
1/4 avocado
1 tsp rice vinegar
Dash sea salt
2 nori (seaweed) sheets
Wasabi (optional)
Low-sodium soy sauce, gluten free (optional)

Instructions:
1.    Slice avocado lengthwise into ¼"-thick pieces and salmon lengthwise into approximately ½"-thick pieces. Set aside.
2.    Combine quinoa, rice vinegar and salt in a bowl.
3.    Place 1 sheet of nori on a sushi bamboo mat (or a table placemat protected with plastic wrap) and spoon half of the quinoa mixture on top. Spread, evening out with clean hands and leaving a small edge at the top and bottom of the nori.
4.    Line half of the avocado and half of the salmon in the center horizontally over the quinoa.
5.    Roll the edge closest to you over the salmon and avocado, then grasp the mat and roll it over the sushi to make sure it’s rolled tightly. Wet the other edge of the nori with water to stick it to the outside of the sushi roll. Repeat with remaining ingredients to make second roll.
6.    Slice the rolls carefully into ½" pieces with a large, wet knife.
7.    Serve with wasabi and low-sodium soy sauce (optional).

HALIBUT WITH SWEET POTATO AND KALE QUINOA

Ready in 50 minutes • Makes 4 servings

Ingredients:
Nonstick cooking spray
1 cup uncooked quinoa
1 medium sweet potato
1 cup yellow onion, chopped
1/3 cup olive oil
2 cups raw kale, chopped
Dash each sea salt and pepper
4 4-oz halibut fillets

Instructions:
1.    Bring quinoa to a boil in 2 cups of water, lower heat to a simmer, and cook covered 15 to 20 minutes, or until fluffy and liquid is absorbed.
2.    Meanwhile, preheat oven to broil. Cut sweet potato into bite-sized cubes. Bring 2 cups of water to a boil in a pot, add potatoes and cook 10 to 15 minutes or until soft. Drain.
3.    Lightly coat a large skillet with cooking spray and sauté onions over medium heat until translucent. Transfer to a bowl and set aside.
4.    Sauté kale in the same pan just until wilted.
5.    In a large bowl, combine cooked quinoa, sweet potato, kale and onions. Add olive oil and stir thoroughly to combine. Season with salt and pepper, to taste.
6.    Season halibut with salt and pepper and place on a baking sheet lined with aluminum foil. Cook under broiler about 3 minutes per side, or until fork tender. Serve with sweet potato quinoa.

WILD RICE SALAD WITH SMOKED SALMON & FIGS

Ready in approximately 1 hour • Makes 4 servings

Ingredients:
½ cup wild rice or wild rice blend
2 tbsp fresh lemon juice
1 tbsp olive oil
1 tbsp grainy Dijon mustard
2 tsp pure maple syrup
1 tsp paprika
¼ tsp pepper
8 dried Black Mission figs, chopped
½ cup red pepper, diced
½ cup frozen green peas (thawed)
1/3 cup chopped fresh dill
1/3 cup chopped fresh mint
3oz smoked salmon, thinly sliced

Instructions:
1.    Cook rice according to package directions. Cool and set aside.
2.    Whisk together lemon juice, oil, mustard, maple syrup, paprika and pepper.
3.    Toss dressing with cooled rice, figs, peppers, peas, dill, mint and smoked salmon. Serve.

Blueberry-Tarragon Chia Pudding

Ready in 6 hours 15 minutes • Makes 6 servings

Ingredients:
2½ cups skim milk or light coconut milk
1½ cups blueberries, plus extra for garnish
2 tbsp agave nectar
1 tsp tarragon, chopped
1/8 tsp ground nutmeg
¾ cup chia seeds

Instructions:
1.    Place all ingredients, except chia seeds, in a blender. Blend until smooth and creamy.
2.    Add chia seeds to a medium-sized mixing bowl. Add blueberry mixture.
3.    Use a fork to thoroughly combine chia seeds with blueberry mixture. Let sit for 10 minutes, then stir again.
4.    Cover with plastic wrap and place mixture in the refrigerator overnight, or for at least 6 hours. The texture should resemble a thick as yogurt or, ideally, tapioca pudding.
5.    Garnish with berries and serve.

Black Berry Fizz

Black berries
sparkling water
crushed ice

Lemon-Roasted Asparagus With Parmesan

Ingredients

• 2 bunches asparagus, ends snapped off

• 1 1/2 tablespoons olive oil

• 4 cloves garlic, lightly crushed and peeled

• Zest (in long strips) and juice of 1 lemon

• 3/4 teaspoon salt

• Freshly ground black pepper, to taste

• Pinch red pepper flakes

• 1/4 ounce shaved Parmesan

Directions

1. Preheat the oven to 425 degrees. In a roasting pan, toss the asparagus with the oil, garlic, lemon zest, salt, black pepper and red pepper flakes. Roast 20 to 25 minutes, tossing occasionally, until browned.
2. Drizzle lemon juice to taste over asparagus, then transfer to a serving dish, discarding lemon zest and garlic. Sprinkle with the Parmesan. Serve.

Bruschetta with Eggplant Ragu

Ingredients

• Nonstick cooking spray

• 1 1 pound eggplant, peeled and cut into 3/4-inch pieces

• 1 tablespoon olive oil

• 1 cup chopped onion

• 4 cloves garlic, minced

• 1 28 ounce can diced tomatoes

• 1 15 ounce can cannellini beans, drained and rinsed

• 1/4 teaspoon dried oregano

• 1/4 teaspoon dried thyme

• 1/4 teaspoon salt

• 1/8 teaspoon black pepper

• 1/2 cup basil leaves, thinly sliced

• 4 slices 2-inch whole wheat bread

• 1 cup shredded reduced-fat mozzarella

• 2 tablespoons grated Parmesan

Directions

1. Preheat the oven to 450 degrees F. Coat a baking pan with the cooking spray. Place the eggplant in pan in a single layer; coat with cooking spray and roast until tender, 25 to 28 minutes.
2. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic and cook 5 minutes or until soft, stirring occasionally. Add roasted eggplant and the tomatoes, beans, oregano, thyme, salt and black pepper; cook 20 minutes; stir occasionally. Remove from heat and stir in the basil.
3. Mist a baking sheet with cooking spray and place the bread on it. Top bread with 1/2 cup of the mozzarella and put it in the 450-degree oven until cheese is melted, about 5 minutes. Remove toasted bread slices from oven and divide three quarters of the eggplant topping among them. Top bread with remaining mozzarella and the Parmesan; cook 2 to 3 minutes more or until cheese is melted. Serve with remaining topping spooned around the bruschetti.

Panko-Crusted Tuna with Orange-Ginger-Glazed Snap Peas

Ingredients

• 2 tablespoons honey

• 2 tablespoons reduced-sodium soy sauce

• 1 teaspoon rice vinegar

• 4 6 ounces tuna steaks

• 1/2 teaspoon sriracha sauce

• 1/4 cup olive oil mayo

• 1/4 teaspoon cornstarch

• 1/4 cup orange juice

• 1 teaspoon minced fresh ginger

• 3/4 pound snap peas, trimmed

• 1/2 cup whole-wheat  panko bread crumbs

• 1 tablespoon canola oil

Directions

1. In a large dish, whisk together the honey, soy sauce and rice vinegar. Place the tuna steaks in the marinade for 15 minutes, turning occasionally. In a small bowl, combine the sriracha and mayonnaise; set aside.
2. Dissolve the cornstarch in 1 teaspoon of the orange juice. Stir in remaining orange juice and the minced ginger. Bring a small saucepan of water to a boil; add the snap peas and cook 1 minute or until bright green. Drain and remove from pan. Add the orange juice mixture to saucepan and bring to a boil; cook 1 to 2 minutes or until thick. Toss snap peas in the orange-ginger glaze just before serving.
3. Remove tuna from marinade and dredge in the panko. Heat the oil in a large nonstick skillet over medium-high heat. Add fish and cook 3 minutes or until golden brown. Turn and cook to desired degree of doneness, about another 3 minutes for medium rare.
4. Serve fish with a dollop of the spicy mayonnaise and glazed snap peas.

Lemony Arugula with Warm Shrimp and White Beans

Ingredients

• 4 cups baby arugula

• 1/2 cup lemon dressing

• 2 teaspoons extra-virgin oilve oil

• 3/4 pound frozen peeled and deveined large shrimp, thawed, tails removed

• 1/4 teaspoon black pepper

• 2 15 ounce can no-salt-added cannellini beans, drained and rinsed

• 1 cup diced bell pepper

• 1/2 cup finely chopped celery, including some leaves

• 1/4 cup chopped parsley

Directions

1. Toss arugula with 2 tablespoons dressing. Divide among four plates.
2. Heat oil in a large nonstick skillet over medium-high heat. Add shrimp, sprinkle with black pepper and cook, stirring occasionally, until bright pink, 2 to 3 minutes. Stir in beans, bell pepper, celery and remaining dressing and continue cooking until shrimp are just cooked through, 1 to 2 minutes more. Stir in parsley, remove from heat and serve over arugula.

Turkey Meatloaf

 

Ingredients

• 2 lbs ground turkey (or chicken)
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard
• 2 tsp black pepper
• 1 tsp salt
• 2 tbsp garlic powder (2 cloves minced)
• 1 small onion (finely chopped)
• 2 celery stalks (finely chopped)

Instructions

Preheat oven to 375 degrees.
Spray muffin pan with canola or olive oil.
Mix all your ingredients together in one large bowl.
Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.

Butternut Squash Fries

Squash

Ingredients

• butternut squash
• spices

 

Instructions

1 big butternut squash, peeled, seeded, cut into "steak fry" sized pieces

1/8 cup or so of coconut oil or olive oil (coconut preferred)

These spices: chili powder, paprika, cinnamon, powdered cayenne, salt and pepper, nutmeg


Instructions :

1) Preheat your oven to 425.

2) In a big bowl or freezer bag, add the "fries" and the coconut oil.

3) Now, I left the exact spice blend up to you. Generally speaking, you'll want a lot of chili powder and a dash or two of everything else. Play with it. Figure out what you like best. Toss to coat evenly.

4) For easy clean-up, line a cookie pan with parchment paper, then toss on the fries in a single layer.

5) Bake for 20 minutes, flip fries, then bake for another 20 minutes or to your liking.