Navigate / search

Summer Veggie Not Pasta Salad

This is a perfect side dish for a summer BBQ. Refreshing, nutritious, delicious and of course minus the starchy carbs/gluten of a more traditional pasta salad. The cauliflower plays the pasta (orzo-ish) or rice role nicely.

Ingredients
1 head cauliflower, steamed, food processed and cooked into “rice”
1 bunch asparagus, steamed and cut into small pieces
1 head broccoli, steamed and cut into small pieces
1 tablespoon coconut oil or ghee
1 carton grape tomatoes, halved
1 red pepper, diced
1 yellow or orange pepper, diced
3-4 green onions, thinly cut
1 bunch fresh basil, cut into thin strips
Juice of 1 lemon
Extra virgin olive oil, enough to coat vegetables evenly (about 2-3 tablespoons)
Balsamic or apple cider vinegar, to taste
Sea salt and ground pepper, to taste
(optional additions: feta cheese, chicken, artichoke hearts, a few cloves of garlic, minced)

Preparation

  1. Beginning with the cauliflower, steam the cauliflower, asparagus and broccoli separately, 5-10 minutes for each vegetable until tender (and until the asparagus and broccoli are bright green)
  2. While the other veggies are steaming, prep the cauliflower rice by breaking it down it in batches in the food processor, then cooking over medium heat in your melted ghee or coconut oil as described in our cauliflower rice post, then remove from the heat.
  3. Also while the asparagus and broccoli are steaming, halve your grape tomatoes, dice your peppers, and thinly slice your basil and green onions, and add all ingredients to a large mixing bowl.
  4. When the asparagus and broccoli are steamed, place in colander and run cold water over them to stop the cooking, then cut into small pieces and add to the rest of the ingredients. Add the cauliflower rice, so that is in proportion to the rest of the ingredients, and save the rest for other meals (stir fry etc.) if it ends up being too much.
  5. Add the lemon juice, olive oil, balsamic vinegar, salt and pepper and toss to coat the veggies evenly. Add your optional ingredients. I didn’t really measure the olive oil and vinegar, just poured a little bit of the oil over the top then mixed, then added a bit more to get the right coated texture without being too oily. And I did the same thing with the vinegar and salt and pepper – added a bit, mixed, tasted, added a bit more . . .)
  6. Refrigerate for at least an hour for the flavors to meld. Enjoy!

Roasted Vegetable Bone Marrow Broth

To be honest, the first time someone (Neena!) suggested I roast up some marrow bones and eat them to fortify my system, I turned up nose and said “ew, no thanks.” What a difference some research makes! And a new organic local meat butcher shop in nearby Ashland, Oregon. Bone broth is a superfood! It is full of bioavailable minerals, helps to heal any perforations in your gut, and the gelatin is great for healthy hair and nails.

Now there’s an easy, short cut way to make bone broth, that takes about 5 minutes of prep time. In that version, you take about 2 pounds of leftover bones (like the carcass after roasting a chicken but you can use any high quality bones and cartilage) and put them in your slow cooker, completely cover with cold water, add a tablespoon of organic apple cider vinegar (to help extract the minerals from the bones) and cook on low for about 10 hours. Then you strain the bones from the broth and store in glass jars (in the fridge about 4 days, in the freezer, several months). Why buy broth ever again?

Now this second version takes a bit more prep time and ingredients, but roasting marrow bones, herbs and vegetables makes for a richer, fuller flavored broth.

Ingredients

For roasting
2 pounds organic grass fed beef marrow bones, split lengthwise or in rounds to increase surface area of marrow.
4 medium carrots, cut into large pieces
1 medium white onion, cut into large pieces
3 stalks of celery, cut into large pices
1 leek, cut into large pieces (optional)
1/2 pound mushrooms, wiped clean and halved (optional, about 9-10)
1 head of garlic, most of outer paper removed and top cut off
2 sprigs of fresh rosemary
2 tablespoons coconut oil, ghee or pastured butter, melted
Sea salt and black pepper to taste

To add to slow cooker along with roasted bones and vegetables
2 bay leaves
2 tablespoons organic unfiltered apple cider vinegar
Sea salt (or kelp granules for added iodine) and black pepper to taste
Cold, filtered water, enough to cover the bones and vegetables in the slow cooker (about 12 cups)

Preparation

  1. Preheat oven to 450 degrees
  2. Cut up the onion, carrots, celery stalks, and leek, and clean and halve the mushrooms
  3. Prepare the garlic for roasting by taking most of the outer paper off (leaving a layer or 2) and cutting off the top to expose the cloves.
  4. Toss the chopped vegetables, rosemary sprigs and head of garlic in the melted coconut oil or butter and salt and pepper
  5. Layer in a large roasting pan, adding the marrow bones. Sprinkle salt and pepper on the bones.

  6. Roast for 30-35 minutes until the bones and vegetables are browned
  7. Remove the bone and vegetable mixture from the oven [and at this point you will probably want to make yourself up a little bowl of roasted veggies and scoop out some marrow because it will smell so amazing you won’t be able to help yourself. Succumb.]

  8. To a large slow cooker, add the bone and vegetable mixture, squeezing out the roasted garlic and discarding the outer layers, and fill with enough cold filtered water to completely cover the mixture, then add the vinegar, bay leaves, salt and pepper and cover.
  9. Cook on high about an hour, then reduce to low and cook for 7-10 more hours.
  10. Allow the stock to cool, then strain through a fine metal strainer or cheesecloth. Much of the “discard pile” is an edible and delicious stew. Store as indicated in the shortcut method, above.
  11. You can drink the broth by itself, or use as a base for any dish calling for soup stock. After the broth has cooled, scrape off and discard any solidified fat from the top before using. This yielded about 3.5 quarts.