I made this recipe for quinoa yucca veggie burgers when we had an abundance of cassava root and an abundance of quinoa from our original covid-19 stock up on protein rush. This recipe is great for making veggie burgers in bulk and then freezing a few for future snacking.
Ingredients for Quinoa Yucca Vegetable Burgers
5 cups cooked quinoa
1 can garbanzo beans
2 large handfuls of fresh herbs
2 tablespoons chopped garlic
4 cups cooked and roughly chopped casssava
1 ½ teaspoons salt or to taste
fresh ground pepper to taste
½ cup or more gluten-free flour or not to coat
Steps for Quinoa Cassava Burgers:
1. Cook the quinoa according to instructions 2. Prepare and cook cassava 3. Meanwhile, chop onion, garlic, carrot, fresh herbs and sauté in pan until soft 4. In a food processor, blend cooked cassava, onion and herb sauté and egg and process until mostly smooth 5. Put cooked quinoa in large bowl and add cassava herb mixture from food processor mix well, season as desired 6. In a separate bowl add gluten-free flour or flour of choice. Place ⅓ cup mixture or so into bowl and form a ball, then squish into a patty 7. Then you can either pan fry, air fry, or bake your patties. 8. If your are using an air fryer I recommend 14 minutes brushed with coconut oil or sprayed with olive oil before and in the middle of cooking time before flipping 7 minutes into the cooking time 9. If you prefer to bake… bake at 425 and coat the pan in oil and brush the burgers in oil. You may then choose to flip halfway through baking at around 15 minutes. 10. If you are pan frying, they need about 3-5 minutes on each side to make sure the egg is cooked through.
This taro muffin recipe started out as an experiment when we returned from a long trip and had very little growing in our garden. In our freezer was vacuumed sealed taro, frozen bananas and in our garden 10 pounds of carrots. This is a surprisingly healthy muffin made with coconut oil, maple syrup, fresh carrots, cooked kalo and organic white flour.
This muffin recipe is also heavy on the carrot and the taro and the banana, because this is how we use up our homegrown food! The maple syrup and banana are just enough to sweeten it without it feeling like it should be a dessert. These are “hearty” or “hardy” muffins, perfect for the health food addict that still loves baked goods any time of the day. I encourage you to make them with as many organic or local ingredients as possible.
yield: 12 large muffins
you need: muffin tin(s), a blender, and a food processor or cheese grater and of course and oven.
Dry ingredients for taro muffins:
3 ½ cups white flour (or 2 ½ cups white flour, 1 cup oats)
½ teaspoon salt
2 teaspoons baking powder
2 tablespoons cinnamon
1 teaspoon ground nutmeg
1 teaspoon ground ginger
Wet ingredients for taro muffins
6 small bananas
⅔ cups coconut oil (unrefined if you like the coconut flavor)
½ cup maple syrup
½ cup almond milk (or any other milk, you could try yogurt)
3 cups shredded raw carrots (peeled and put through shredder in food processor
½ cup raisins (optional)
½ macadamia nuts chopped roughly (pulse in blender on low works fine)
Preheat the oven to 375 degrees Fahrenheit. Grease large muffin pans with coconut oil. Combine the dry ingredients listed above in a bowl. Next, in a blender, combine the wet ingredients listed above. Then, mix the wet ingredients into the dry ingredients. Then fold in the taro and carrots, chopped mac nuts and raisins. Fill muffin tins to the top, even out the batter and bake for 35-40 minutes until golden brown on top and muffin springs back at you when you poke it. Cool for a few minutes in the muffin pan and then continue to cool on wire racks. Enjoy warm, refrigerated or you can even freeze them (vacuum seal for best results).
This recipe for chocolate banana muffins with fresh coconut results in chewy hearty muffins that feel like a treat but still somehow healthy. They are full of organic grains, and healthy coconut oil and meat, and sweetened with unrefined sugar. They are just sweet enough to erase the bitterness of the chocolate but not so sweet that it will induce a sugar high. All my recipes are made with ½ the sugar or more that modern and secular taste bud are is used to.
Fresh coconut is that star of this recipe. This recipe uses fresh mature coconut meat from our farm. It is relatively hard to open coconuts and extract their meat if you don’t have the right tools. I don’t exactly have the right tools but I was motivated. My machete was too dull and it was too hard to husk the coconut completely so that it could be easily handled. But I persevered and cracked one open extracted enough and shredded it. Only took me ½ hour total. Which I guess is ok considering I salvaged at least 800 calories from it. That just half the day’s worth of calories.
Coconuts are high in healthy saturated fats (medium-chain fatty acids) including, capris, caprylic, and lauric acid. Lauric acid, out of these three, has the most antifungal, antimicrobial and antiviral properties. Coconut meat. is an excellent source of fiber contains more than 7 grams per cup. It is high in minerals, especially manganese, copper, magnesium, manganese, potassium and selenium. It also has calcium, zinc, and phosphorus. Additionally, it contains vitamin B1, vitamin B3, vitamin B5 and folate and choline.
Owing to these nutritional characteristics coconut meat has been known to: a) help eliminate parasites from the body b) regulate bowel activity c) balance blood sugar levels d) destroy candida and other harmful organisms e) support the immune system f) aid in bone health and g) reduce the risk of heart disease.
Recipe for Chocolate Banana Muffins with Fresh Coconut
2 mixing bowls
measuring cups and spoons
Yield: 6 large muffins, 12 small-medium muffins
1 1/2cups organic white flour
1/2 cup instant rolled oats
½ cup unsweetened cacao powder
2 teaspoons baking powder (aluminum free)
1/2tsp fine ground good salt (like Celtic Sea salt)
1/2 tsp cinnamon
2 eggs beaten
1/2cupcoconut oil (unrefined or refined)liquid form (but not hot)
~1/3cup maple sugar (you can add a 10 drops of alcohol free stevia too)
2-3 ripe bananas mushed well
2 cups shredded fresh mature coconut meat
Preheat oven to 350 degrees F
Line muffin tin with coconut oil
Mix wet ingredients well in medium bowl
Mix dry ingredients well in separate smaller bowl
Add dry ingredients to wet ingredients and mix well
Fold in coconut at the end
Bake for 40-50 minutes at 350 degrees F for 6 large muffins. Reduce baking time to 20-30 minutes for smaller muffins. Baking time varies on environment, keep a close watch on your muffins looking for a firm golden-brown edge and top.
Tooth pick should come out clean when inserted. Cool 5 minutes and remove from muffin tin.
Enjoy these chocolate banana muffins with coconut while still warm
These passionfruit banana fruit roll-ups are a hit with our family this holiday season. This simple recipe is gluten-free, dairy-free, can even be prepared RAW.
This Christmas 2017 we finally busted out our Teflex sheets. Last year we sent dehydrated bananas to our mainland families for Christmas. This year we needed a new trick. But since we had spent almost half of the year away from our farm, we had very little fruit and other foods to choose from…luckily the passionfruit vines Adam had planted years ago are now providing us with an abundance this winter. And, even though our banana forests were not maintained we still managed to find 3 racks of bananas. So – the lilikoi banana marriage finally happened with the help of our Teflex sheets we ordered for our mediocre dehydrater.
This super simple recipe was actually inspired by our friend in California who loves lilikoi. This kind family hosted us on and off for months. And – told us a story of how their friend tried to send them a box of fresh lilikoi, but it was opened inspected and not allowed through customs. In an effort to send our friends and family a little bit of the tropical vibe – we created these fruit leathers.
Recipe for Passionfruit Banana Fruit Roll-ups
lots of ripe bananas
lots of ripe lilikoi (passionfruit)
coconut oil (for teflex sheets)
unbleached parchment paper
You need omething to tie your fruit leather roll (better if it is food grade – or safe to put in our near your mouth)
Steps for making your own fruit leather
Prepare your dehydrator. If it has been a while since you have used your dehyradtor – take it out and give it a good wash. Here in the tropics, everything gets moldy real quick and easy. If you didn’t wash your dehydrator pristinely before your stored it from your last experiment, now is the time. Use warm soapy water. I even use a clean tooth brush to get in all the ridges and cracks.
After cleaning it, let it dry thoroughly and consider drying it with paper towels or a really clean towel. Our dehydrator is a mid-budget model. It is good because it has temperature control. Still it is on the smaller side and in my opinion a pain to clean. But all dehydrators are probably a pain to clean. I just looked it up and you can get it for $99 on Amazon:L’EQUIP 528 6 Tray Food Dehydrator, 500-watt. For making these fruit leathers I took out the plastic “grates” that usually accompany my dehydrator and replaced them with the fitted teflex sheets. See step 2.
Prepare your teflex sheets. The Teflex sheets Adam ordered were square. Not meant for the inside of our dehydrator. So I used a clean “exacto knife” – to be more exact I used the same kind of blade Adam uses for grafting – a hobby knife with a clean sharp blade. I roughly cut a circle in the middle and cut the edges to fit. After cutting the teflex sheets to the right size – I lathered them in refined organic coconut oil.
3. Blend up your ingredients. We have a Blendtec blender. I highly recommend it, or one of a similar quality. Especially when dealing with hard small seeds, like passionfruit seeds. This blender chops rights through them effortlessly. Furthermore we use the “wild side” jar for it. It is large enough to blend more than 4 cups (more like 6) without overflowing and making a mess. Here I put about 8 or so ripe bananas. 3-4 fresh lilikoi and 1 heaping tablespoon honey. I blend on high for 50 seconds until creamy.
4. Evenly pour your mixture onto your teflex sheets. I use about 2 blenders worth of the mixture per batch in my dehydrator – which has 6 levels. When pouring the mixture or batter in the idea is to make a even coat, where you cannot see through it. Try to pour evenly so that the “batter” doesn’t rub up against the middle or the sides too much making it a pain to clean. You can try using an oiled rubber spatula.
I used an angled icing spatula and found this was much easier than a rubber spatula. Although , it is still hard to get it completely even. Try but don’t drive yourself nuts. Shoot for ⅛” thick. Do not go more than ¼”. Wilton Angled Icing Spatula is one example you can find on amazon.
5. Start the dehydrator. For raw fruit leathers the raw foodies will tell you that you should not heat items above 105 degrees F. This is fine, but it will take a long time to dehydrate your passionfruit leathers. Especially because passionfruit pulp adds a lot of water to the equation. Consider your audience for the fruit roll-ups. For me, this Christmas 2017 the audience was our family – definitely not raw foodies. So I set the dehydrator around 115 F t 125F. I did several batches. If I was starting it later in the evening, I would set the temperature a little lower overnight. Then when I woke up would check them and flip them and adjust the temp for the day.
At 115 – 125 degree F, with about ⅛” thickness, most fruit leathers should be done at around 18 hours in the TROPICS. It is important to flip them over about halfway through. You should be able to peel the leather off the Teflex without compromising or ripping it and turn it over. If it starts to rip it is not ready to be turned over yet. The fruit roll-ups are done when they are no longer soft, or tacky.
6. Roll-em up. Use a large cutting board to cut the leathers in your desired length shape. At first I made small ones, like the horrible ones we all ate as children. But I found this to be labor intensive – so I began to make them as big as possible. Use the razor/exacto knife here again to help cut the leathers and the parchment paper.
Roll up as tight as possible, secure with your preferred method. At first I used scotch tape. But Adam gave me grief because it was hard to take off and he felt like he could taste/smell the sticky stuff on the tape. For lack of better options in our rural, humble town we used clean floss, like tooth floss for the remainder of our gifts. I am sure there is a better option out there. Please comment if you have any suggestions on that or anything else.
This is the first salmon burger recipe that I have felt confident posting. Canned Wild Alaskan salmon is a staple in our house. It is relatively inexpensive, especially when bought in bulk at wholesale stores like Costco. We get 6, 6oz cans for about $13. That’s 36 ounces, 2.25 pounds, equalling less than $6 a pound for wild salmon. It is already cooked and it is easy to incorporate in quick meals like my salmon salad recipe, a quick pasta or mac and cheese, or even my fried rice dish. But we get sick of all those options so every once in a while I have to make salmon burgers, or salmon croquettes as Adam likes to call them.
Health Benefits of Wild Salmon
I like including Wild Alaskan salmon in my monthly diet. Often, the frozen fillets at the store are disappointing and the smoked salmon packages are severely overpriced here in Hawaii. Wild Salmon has so many amazing health benefits. Salmon is high in omega-3s and Vitamin D, Vitamin B12 and B3, and B6. It is high in selenium, a great source of protein, and a good source of potassium. Wild Alaskan Salmon is also low in mercury and it has less exposure to bisphenals and heavy metals. Moreover, the pink rosy pigment in salmon is an phyto-chemical or carotenoid, called astaxanthin. Studies in animals show that Astaxanthin acts as a antioxidant and reduces inflammation and tissue damage.
Is the Burger a Croquette?
This recipe isn’t for a plain, gooey, salmon burger. Instead this salmon creation is breaded and shallow fried in healthy oils. My recipe also is not traditional for either the salmon burger category or the salmon croquette category. Potato is one of the main ingredients in croquette recipes across cultures. Chefs mix mashed potatoes with poultry, meat or fish, adding onions, herbs, and milk or eggs, etc. Then they bread and deep fry the croquettes or patties.
My salmon croquette recipe skips the potato (although you could try adding potato and cut out adding the breadcrumbs into the mixture). Instead of potato, this croquette recipe uses egg and just a little breadcrumbs inside the mixture. Then they are coated in breadcrumbs before giving them a solid shallow fry in olive oil or coconut oil.
Like many of my recipes this one is simple, easily made with several ingredients that you are likely to have on tap. The salmon burgers are flexible, you can leave out the carrots, add red pepper, chop fresh herbs etc. Oh, of course they are also gluten-free if you use gluten-free soy sauce and gluten-free breadcrumbs.
Recipe for Gluten-free Salmon Burger
yield: about 8 burgers about 3 inches diameter by ½ inch thick
special equipment: maybe a blender for making your breadcrumbs
olive oil or refined coconut oil for sauté and pan-fry
2 cans of salmon (Wild Alaskan, boneless and skinless is preferred), drained
2 stalks celery chopped fine
½ large carrot (or 1 small carrot) chopped fine
1 small onion chopped fine
1 heaping tablespoon chopped garlic (2-4 cloves)
¼ cup parsley chopped fine
2 eggs beaten lightly
1 large pinch of salt (½ teaspoon or so)
2 tablespoons gluten-free tamari or soy sauce
½ cup gluten-free bread crumbs for the mixture and another 1 cup or so for breading the outside of the burger. (I save the end or slices of our gluten-free bread, add a little bit of uncooked quick oats and blend on high until fine).
Pour enough olive oil to cover the pan and sauté chopped onion, celery and carrot and garlic for 5-10 minutes until carrots are soft. Add the chopped parsley for the last 2 minutes.
In the meantime add canned salmon, salt, pepper, soy sauce, and bread crumbs and mix well
When the sautéed vegetables are done, add them to the salmon mixture and check for taste (salt, pepper, soy etc).
Then add the egg and ½ cup of breadcrumbs
In a separate bowl place ½ cup or more breadcrumb mixture
Form salmon patties and fry lightly on each side until golden brown about 4-5 minutes on each side.
Serve warm or cold with whatever side dish you feel is appropriate
My brother Dan brought this recipe beet salad with tahini dressing into my life. Him and his girlfriend used to make this often. To get me involved they started asking for my help making the dressing. After I had made the tahini dressing just a few times in their presence, they made me do it from ever on, which was how I built my confidence in making salad dressings. It is so creamy and yummy, it perfectly balances the earthiness of the raw beets and the sweetness of the carrots.
If you need a good way to include raw beets in your diet, this is it. It is also a great way to use raw carrots and beets from your garden. Guests are amazed at how good it tastes. Most people eating this salad recipe eat way more beets in one sitting than they ever would have. Remember, tahini is from ground sesame’s so anyone with an allergy to this should be warned : )
Equipment: Food processor or other method for grating beets and carrots (e.x. mandoline slicer, spiralizer, cheese grater), and a blender for dressing.
Ingredients for the salad:
10 medium-large carrots
Lettuce or mixed baby greens
Tahini dressing ingredients:
6 tablespoons tahini
2 medium cloves garlic, chopped
3 tablespoons balsamic vinegar
3 tablespoons olive oil
¼ cup (or more water)
1 teaspoon honey
1-2 tablespoons lemon juice
optional: add a little goat cheese to make it creamy
First, prepare the dressing in blender by combining all ingredients until smooth.
Next, grate the carrots and then the beets (easiest in food processor), if you wish squeeze a little lemon over them so the carrots keep their color.
Place the carrots and beets in bowl and mix in the dressing, serve on top of lettuce or mixed baby greens (you will have more dressing than salad, dressing should stay good in refrigerator for about 5 days).
Resources on the Health Benefits of Beets, carrots, and tahini
On top of spaghetti, All covered with cheese, I lost my poor meatball, When somebody sneezed. I love this little rhyme, it makes me smile every time I make meatballs. The below baked meatballs recipe was created when I went on a brief paleo diet. It features coconut flour or almond flour instead of wheat flour to thicken the meatballs.
Another special part of this recipe is that they are baked. I started making my meatballs baked instead of pan-fried because it requires much less attention than constantly turning them in a pan. This means you will plenty of time to prep a nice big salad to accompany your meal 🙂
Also, key to this recipe is the use of a lot of herbs. I think using fresh is the best way to go. I highly recommend growing a few of your herbs own for the amazing difference in flavor and nutrients that these so many recipes benefit from. If you don’t have fresh herbs you can use dried herbs, just scale back to 1-2 teaspoons total depending on the herbs you use and their strength.
I also recommend using grass fed beef. Look for 100% grass-fed beef that has no unnecessary added antibiotics and hormones.
You can try serving these meatballs with my chunky basil and garlic tomato sauce and manchego cheese. My favorite accompaniment is spaghetti squash. Spaghetti squash with pale meatballs and homemade sauce is the perfect dinner to treat your family and friends to. It is gluten-free and includes so many beautiful veggies, nutrients and proteins. Check out my basic cooking instructions for spaghetti squash.
Recipe for Paleo Baked Meatballs with Fresh Herbs
Yield: About 15 meatballs
1 pound grass fed beef (or bison!)
1/4 cup onion diced or minced
1 small garlic clove chopped, minced or pressed to preference
1-2 large handfuls of fresh herbs chopped (basil, rosemary, parsley, oregano, etc.)
1 egg beaten
1/2 cup organic gluten-free almond flour or coconut flour for paleo diet (or you can substitute other gluten-free flours or try a flour blend being careful that none of them dominate the flavor too much). Alternatively, you could just use regular white flour.
1/2 teaspoon sea salt or a little more to taste
fresh ground pepper to taste
Preheat oven to 400 F.
In medium bowl, beat egg, add onion, garlic and herbs.
Add ground beef and mix well.
Add flour and mix well (a few heaping tablespoons at a time so that you can mix it evenly).
Form into 1 to 1 and ½ inch balls and place on ungreased cookie sheets or shallow pans and place in oven.
Turn every 10 minutes for 25-40 minutes until cooked to your tastes (e.x. medium-well).
For a while I was convinced this soup would make people fall in love with me. In reality I just make this soup for all the people I really really love. This dairy-free recipe for winter squash bisque is warming, smooth, and even yummy cold. Additionally, it is quite filling especially when served with fresh bread and or cheese. Oh! And it is also gluten-free, vegan, and fat-free.
In Hawaiʻi it is not always possible to get good tasting affordable butternut squash, hubbards, etc. They are available in some WholeFoods and Safeway but they are seriously taxed. I’m talking like $15 squashes.
Here on the Hāmākua coast squashes grow pretty well. Especially in the fall/winter. One local variety is Kabocha squash. The skin is so tender you can eat them. But also a lot of people call any winter squash they see in Hawaii a Kabocha. In reality, there are so many local varieties that are unnamed because they are constantly crossing with each other.
I recommend going to your local farmers market or grocers and picking up a squash that looks like it has a deep colored flesh. I prefer the ones that are orange or pink on the outside. Try a few and save the seeds of the ones you like best. Either plant the seeds fresh out of the squash or dry the seeds.
The tropical winter squash is full of beneficial vitamins and nutrients. Depending on the variety, winter squash can have very high levels of Vitamin A (up to 350% RDV), Vitamin C (up to 50% RDV). Look for squashes that are deeper colors of yellow, orange and red for example Butternut, Hubbard, Kuri. These are little higher in nutritional value than spaghetti or acorn squash. There are also loaded with fiber, have some protein, Vitamin B6, Folate, Magnesium, Thiamin, Potassium and Manganese.
Enough water to cover ingredients (vegetable broth and chicken broth is also good but not necessary)
Salt and pepper to taste
Blender (immersion blender is the easiest)
Large soup pot
Cut the squash open, save the seeds for planting or eating, and roast squash in oven 350-400F until soft enough to scoop away the flesh from the skin easily (I put my cut side up in a casserole dish with a little water so the steam helps it cook quicker).
While squash is cooking roughly chop the remaining ingredients
For a richer taste you can sauté these in butter or olive oil for 5 minutes before you add broth or water
Add the water or broth until about an inch above the veggies and bring to a boil, then reduce heat to medium
When the squash is tender let it cool for a few minutes (so you don’t burn yourself), peel it and add the flesh in chunks to the soup
Cook another 10 or so minutes to let the flavors blend
Remove from heat and let sit until it stop bubbling and soup is cool enough to blend (you don’t want a glass blender to crack under the heat, a plastic blender to melt plastic into your soup, or the immersion blender to spit up hot soup at your face and body).
At this point blend your soup until a uniform puree is achieved.
Put back on the stove to warm, season with salt and pepper.
Serve hot (with shredded hard cheese for some extra protein and yummy goodness) and bread for dipping.