Tilapia with Almond Flour Coating

I will admit, I don’t cook fish often.  I know we should eat it more often, but I just don’t like to touch raw fish.  Also my husband only likes fish when it’s fried, so we don’t have it very often.   I’m trying to get over my aversion and cook it more often.  I thought I’d slowly introduce my hubby to different ways of cooking, so this time I lightly fried the tilapia after coating it will some onion-garlic herb seasoning, and some almond flour.  Next time I plan to bake this.

Tilapia with Almond Flour Coating served with Roasted Squash

Tilapia with Almond Flour Coating

Rinse fish.

Dredge in Egg (this part is optional, it will help the coating stick, but I didn’t use it last night and just had a light coating and it was very good).

Liberally sprinkle the Onion/Garlic Herb seasoning on the fish.

Place fish in Almond flour and coat both sides.

Heat Olive Oil over Medium High heat, when oil is hot fry the fish.

Cook on one side until about 1/2 cooked, then turn and cook through.  If you can see the side of one of the fillets you can see it turning white on from the bottom up, when it’s white about half way up turn over and cook until the entire fillet is white and the coating is browned.  Timing will vary depending on how thick your fillets are.  One of mine was pretty thin and one was thicker.  I started the thicker one a little before the thin one so they would be cooked at the same time.

I served this with Roasted Zucchini and Yellow Squash.

  • 1 each a Zucchini and Yellow Squash about the same size
  • Onion/Garlic Herb Seasoning
  • Olive Oil Spray

This is very easy to cook, I made it in my toaster oven.

Coat the squash with olive oil (I used spray olive oil – I have a pump sprayer from Pampered Chef, you just add your oil, pump and spray.  No more buying canned oil spray.)

Sprinkle both sides of the squash and zucchini with Onion/Garlic Herb seasoning.

Place on a cooking sheet (I used parchment paper to ease clean-up)

Broil until as tender as you want.  (originally, I tried to brown them a little, but the squash gets to soft before that happens.)

Orange and Soy Pork Tenderloin

I bought a pork tenderloin from the co-op the other day and I had no idea what to do with it.  So I looked at the ingredients I had on hand and this is what I came up with:


Orange and Soy Pork Tenderloin (slow cooker version)

Orange and Soy Pork Tenderloin

  • 1 Pork Tenderloin about 1lb (mine came from a local source that was pasture raised.)
  • 1 Orange (I used the juice, some zest, and more.)
  • 1-2 Tablespoons of Gluten Free Soy Sauce (I used San-J’s low sodium GF Tamari)
  • 1/4 cup white wine
  • 2-3 cloves garlic minced (just cut one clove in half to rub on pork, then mince with the others)
  • 2 tablespoons Maple Syrup or Honey

Rub the pork with a clove of garlic.  Place in Slow Cooker.  In a bowl mix the juice from the orange, zest from orange, soy sauce, wine, more garlic and maple syrup or honey.  Pour over pork.  I also cut up parts of the orange and put it all over the pork.  (If you happen to have Orange Marmalade on hand, preferably home-made, I think you could use that instead of the orange and sweetener.)

Cook in Slow Cooker for about 2-3 hours on low (it only took mine about 2.5 hours to cook).  I had a very small pork tenderloin, if you have a larger loin you need to adjust cooking time and ingredients.

You could also cook this in the oven.  I think it would be better if you marinated the loin if you cook it in the oven.  If cooking in the oven

place in a 9×13 pan and bake uncovered in a 375 to 400 oven for 45 to 60 minutes, or until pork reaches about 155°.

** Please note:  If you marinate the loin at least 3 hours or over night, the flavors will infuse and can cut the amount of ingredients in half.

How did I do with SOLE ingredients?  Well, OK.  The pork is from a Sustainable, Organic, Local, and Ethical source.  The orange is organic, but I’m not sure about the rest.  (I know it’s not local.)  The garlic is organic, but I don’t know about the rest, it should be sustainable, and ethical, but I don’t know if it’s local.  I’m just not sure about the rest.

Steak Fajitas – Blood Sugar Diet

I probably mentioned that I’ve been having some gastrointestinal troubles and decided to see a nutritionist about it after many months of being poked and prodded by doctors.  My nutritionist is working on getting my digestion working better and right now we are also working on stabilizing my blood sugar.  So, I’m on a mostly protein, fat, and non-starchy vegetable diet for the next 2 weeks.

Last night we had Steak Fajitas, I got most of this recipe from Paleo Girls.com, I used their suggestion for spices, but I didn’t have any bell peppers (I know they are traditional with fajitas, but I don’t like them).  Hubby had tortillas with his, I didn’t.  That was fine with me.  Look at this plate of food!


Steak Fajitas with Braised Cabbage and Guacamole

Steak Fajitas (adapted from Paleo Girls.com)

Ingredients for the marinade:

  • 1lb Grass fed Beef Strips (I used pastured raised local beef, bought from our local co-op)
  • 2 Tablespoons Olive Oil
  • 1 Garlic Clove Minced
  • 3 Tablespoons Lemon Juice
  • 1 teaspoon Garlic Powder (I left this out and added more fresh garlic.)
  • 1 teaspoon Onion Powder (I left this out and added sliced onion.)
  • Dash of Hot Sauce (They show Rooster Sauce in the photo, and I used that too.)
  • salt, optional, to taste (I meant to add a little Real Salt for the minerals, but I forgot.)
  • black pepper, optional, to taste  (I left this out because I don’t care for black pepper very much, it hurts my tummy.)

For the vegetables you will need:

  • 1/2 – 1 medium onion (I used 1/2 large onion and put the other half in the marinade.) – this is for cooking with the meat.
  • 2 Bell Peppers any color you like (I left these out, as I said before, I don’t like them.

In a container of your choice that has a lid (the Paleo girls suggest a heavy-duty plastic bag), I have a Pyrex dish that is flat and has a lid on it that I used.  Combine your meat, all the rest of the ingredients for the marinade.

Heat your grill or pan, I used a griddle pan, on Medium High.  Remove the meat from marinade and discard marinade.  Cook steak and veggies at the same time.  About 7-8 minutes depending on the thickness of your strips.  Remember, grass-fed beef cooks quickly and can dry out easily, so be careful not to over cook.  (my onions gave off so much water that my steak was more braised, instead of seared, if you want them nice and dark brown I suggest cooking them separate from the veggies.)

I had mine with braised cabbage.  I just added some water to the griddle and threw some cabbage on and let it cook.  I can’t eat raw veggies right now or I might have had raw cabbage or lettuce.  Hubby had raw cabbage on his fajitas.

I added some guacamole.  (I actually didn’t have all the ingredients for guacamole, I just mashed up some avocado with some lime juice, green onion, and garlic.  It was very tasty.)  I also topped the meat with a little bit of local salsa.

I was very pleased with this dish.  (of course, I don’t post about the dishes that turn out to be complete failures.  Wonder if I should sometime?)

I wasn’t able to marinate the steak as long as suggested but I still got some of the flavor from the marinade, next time I’d like to make sure and marinade it longer.  Perhaps even longer than the suggested 1 hour.

Left over Pot Roast with Fried Cabbage

Left over Pot Roast with Fried Cabbage

Yesterday I made a Pot Roast in the Slow Cooker.  I adapted the recipe from A Year of Slow Cooking’s Old Fashioned Pot Roast.

Pot Roast in the Slow Cooker

  • 2 lb Chuck Roast (I used local pasture raised beef.  You could also use a different cut of roast if you prefer.)
  • 1 onion cut into large hunks (I used an organic onion.)  Just cut the onion in eights, then break it apart.
  • I threw in a few local turnips because I had them in the fridge and they needed to be used.  (you can use veggies of your liking, like carrots and potatoes…)
  • 2-3 stalks of celery sliced, but the slices can be a little large. (I used organic)
  • seasoning of choice – I used Real Salt, and an onion/garlic blend I made.  It has onion and garlic powder with other herbs like oregano, thyme, parsley, sage, and basil)
  • 2 Tablespoons Worcestershire Sauce (make sure it’s gluten-free) *
  • 1/4 cup water *

*If I would have had some home-made beef stock made I would have used it instead of these 2 ingredients.

Season your meat.

Add onion to the bottom of your cooker.  Place meat on top of onions.

Add Worcestershire sauce, and the rest of your veggies.

cook on low for up to 8 hours.

I have a 3.5 quart slow cooker.  If you have a larger cooker you can use a larger cut of meat.

Today I had left over Pot Roast and added Fried Cabbage.

Fried Cabbage

  • cabbage
  • sausage or bacon

Today I had baby cabbage with the looser leaves from a local farm.  I just washed it and cut it into strips about 1 inch wide and 2 inches long.

Crumble either sausage or bacon  and cook it thoroughly.  The amount of meat you need will depend on how much cabbage you use.  You want enough that the cabbage won’t stick to the pan and will be lightly coated with the fat.

Add the cabbage and cook on low until the cabbage is as wilted and tender as you like it.

Left Over Pot Roast

Slice the pot roast thinly.  Then after you remove the cabbage from you pan add the roast beef, cook on medium until heated through and browned a little.  I also threw some of the onions and other veggies in the pan to heat them too.

This was a lot like a salad, but I can’t eat raw veggies right now so this really hit the spot.  I was very pleased with this lunch.  A great way to make more from an original meal.

What S.O.L.E. ingredients did I use?  All the ingredients were Sustainable, Organic, and Ethical.  The onion and celery were not local but they fit the rest of the criteria.   I don’t know about the seasoning, or the Worcestershire sauce.

Chicken Broth/Stock – an update

(clip art courtesy of Weston A Price website)

I’ve been told to drink Homemade Chicken Broth to help my digestion.

Well, I’ve been making my own Chicken Broth/Stock for years.  However, there was one ingredient that my stock has been missing and I didn’t even know it.

Vinegar.  Did you know that you should add Vinegar to your stock to help extract the calcium from the bones?  Well, I had no idea.  It makes sense.  Remember the experiment you probably did when you were in elementary school where you soaked an egg in vinegar and the shell became all rubbery?  That was because the calcium was extracted.  Cool huh?

You can read much more about why “Beauty is Broth” on the Weston A Price Foundation site.

Here is their Chicken Stock recipe.

Chicken Stock (Sally Fallon Morell’s recipe found on the Weston A Price site and in her book Nourishing Traditions….)

(words that are in italics are my own words, how I do things.  Just for your information.)

  • 1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings* (I think it gets expensive to use a whole free-range chicken for making stock, so I save parts in a bag in my freezer.  When I need just breast, I save the bones with a little meat on them and the skin.  I also buy some cheap pieces that are on sale to add to make my stock.  If I find a whole chicken on sale, I will use it, then I will use the meat for other uses.  Usually chicken soup, because hubby loves it.)
  • gizzards from one chicken (optional)  (when I roast a chicken I always save the giblets and include them in my stock)
  • 2-4 chicken feet (optional)  (I’ve never seen chicken feet in a store, and I don’t know if I could handle this part.)
  • 4 quarts cold filtered water (make sure your water starts off cold, your stock needs to go slowly heating the stock helps to bring out the flavor.)
  • 2 tablespoons vinegar
  • 1 large onion, coarsely chopped
  • 2 carrots, peeled and coarsely chopped (if your carrots have tops I also add those.)
  • 3 celery stalks, coarsely chopped (If your celery has leaves, I also add those.)
  • 1 bunch parsley 
  • (At the advice of my nutritionistI’m also adding 1 Tablespoon of Celtic Sea Salt, or Redmond’s Real Salt to my batch of stock for the added minerals.)

*Note: Farm-raised, free-range chickens give the best results. Many battery-raised chickens will not produce stock that gels. (plus battery-raised chickens will most likely have been fed antibiotics.)

If you are using a whole chicken, cut off the wings and remove the neck, fat glands and the gizzards from the cavity. Cut chicken parts into several pieces. (If you are using a whole chicken, remove the neck and wings and cut them into several pieces.) Place chicken or chicken pieces in a large stainless steel pot with water, vinegar and all vegetables except parsley. Let stand 30 minutes to 1 hour. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 6 to 8 hours. The longer you cook the stock, the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.

Remove whole chicken or pieces with a slotted spoon. If you are using a whole chicken, let cool and remove chicken meat from the carcass. Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries. Strain the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in your refrigerator or freezer.

I’m drinking a cup of broth 2-3 times a day now.  I love the warm cozy feeling of it, and I find that I right afterward I don’t have as much post nasal drip, which is a constant this time of year for me.  We’ll see how it helps with the digestion!