When Chickens Wander to Vidalia

It's time to replace the old adage about "An Apple a Day" - with a new one -

"An Onion a Day"

While it may not win you more friends, it will relieve inflammatory bowel conditions and boost immune function, break down certain cancer-causing compounds, reduce the body’s absorption of cholesterol, AND also fight fungus!
 
In Georgia, where Vidalia onions are cultivated, the mortality rates from stomach cancer are about half the average for the United States. Also, the Chinese rank among the largest population of onion lovers, and guess what?  Their risk of getting stomach cancer is 40 percent lower than it is for people who shy away from them.
So let's add onions to our recipes with generous abandon.

Roasted dinner

Chicken and Vidalia Onion Casserole

Preheat oven to 350ºF, 175ºC.
  • 4-5 Boneless Organic Free Range Chicken Breast halves, cut into quarters
  • 1 Tbs. Extra Virgin Olive Oil
  • Cold-pressed organic Coconut Oil (to coat casserole)
  • 3 organic Sweet Potatoes, peeled and sliced 1/4"
  • 4 c. organic Vidalia Onions, chopped
  • 3 c. organic Portobello Mushrooms, sliced
  • 1 c. Almond Milk
  • 2 Tbs. Brown Rice Flour
  • 1 Tbs. Worcestershire Sauce
  • Sea Salt, Black Pepper, and Paprika, to taste
  • Dash of Cayenne, opt.
Rinse chicken and pat dry.
Over medium heat, lightly sauté chicken breasts in oil and drain on paper towel.
Grease a 2-quart casserole with coconut oil.
Mix milk, rice flour, Worcestershire sauce together.
Layer sliced potatoes, onions, mushrooms and chicken. Top with milk mixture and sprinkle with salt, pepper, and paprika.
Cover tightly with lid or foil (not touching chicken) and bake at 350° for 1 hour.
Serve with whole wheat bulgur, quinoa, or wild rice Pilaf.
~ To Your Health!

The Sweet Potato Story

1. Did you know that a medium-sized sweet potato contains more than your daily requirement of vitamin A, nearly a third the vitamin C you need, almost 15 percent of your daily dietary fiber intake and 10 percent of the necessary potassium?

2. Did you know that orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene?  And that the beta-carotene and vitamin C in these tubers work together to rid the body of cancer-friendly free radicals?

3. Well did you know diabetics can eat sweet potatoeswithout worry as they have a low glycemic index?

4. How about the fact that they contain Vitamin D which is critical for immune system and overall health, especially for women.

It's important to have some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. This can be 1 Tbs. of virgin olive oil (also recommended for breast cancer suppression) per serving for 4.

Organically grown sweet potatoes are free from the harmful effects of chemical fertilizers, pesticides and inorganic sprays. They cook relatively quickly and are rather versatile, lending themselves both to sweet or savory dishes.
Below is a recipe I adapted from Plenty: Vibrant Recipes from London's Ottolenghi , so it fits in with our Anti-Cancer Diet.  Instead of pan frying, we're going to bake these patties, and instead of dairy yogurt we're using soy or coconut yogurt.

SWEET POTATO CAKES (Vegetarian and Gluten Free)

  • 1 3/4 lbs peeled organic Sweet Potatoes, cut in large chunks
  • 2 tsp. organic Butter or Coconut oil, plus more for cooking
  • 2 Tbs. organic Green Onions, thinly sliced
  • 1-1/2 tsp. Tamari sauce
  • 1 clove Garlic, minced
  • 3/4 tsp. Sea Salt
  • pinch of Red Pepper flakes
  • Scant 1/2 c. organic Oat flour (gluten-free)
  • 1 Omega-3 Egg, well whisked

Sauce

  • 1/2 c. Soy or Coconut Yogurt
  • 2 Tbs. Lemon juice
  • 1 Tbs. Extra Virgin Olive Oil
  • 2 Tbs. chopped organic Dill
  • 2" section of organic Cucumber, thinly sliced
  • 1 Tbs. organic Red Onion, thinly sliced (opt.)
  • pinch of Sea Salt and Black pepper

Steam the potatoes until tender throughout. Set aside in a colander to drain and cool.

While the potatoes cook, warm the butter or oil in a cast iron pan. Sauté the green onions in 1 Tbs. coconut oil over medium heat until softened, about 4 minutes. Set aside to cool.

Meanwhile, blend all of the yogurt sauce ingredients, besides the dill, together in a mini blender or food processor. Lastly, add the dill and give it one or two more whirls just to blend. Set aside.

When the potatoes have released most of their moisture, transfer them to a bowl and mix them with the tamari sauce, garlic, salt, red pepper flakes and flour to combine. You want the mix to be tacky not wet, add more flour if it seems too moist to hold shape. Add the green onions and egg and mix to combine.

Add enough coconut oil to baking sheet to coat lightly.

Drop potatoes by 2 Tablespoonfuls onto sheet, and flatten into patties. Bake at 375 for 12 minutes, flipping after 6 minutes. Add another 2 -3 minutes if not quite browned on top.

Remove to a plate. Serve with some lightly dressed greens and a generous portion of the sauce. Garnish with a dill stem.

These would be so wonderful with a poached egg and a few leaves of watercress on top.

~ Enjoy!

Preview of Summer - My Fave Fruit Crisp

Summer is around the corner...

Peaches and Blueberries are on our Yes Foods list, with a Glycemic Index of 30 per average peach and 33 per cup of blueberries, they're well below the 55 threshold.  There isn't quite anything like cooked sweet peaches served hot with cinnamon.  Those two flavors were made for each other.

Heating blueberries seems to explode their flavor, so let's toss those two together with a little topping and bake 'em up for dessert.

Blueberry-Peach Crisp

6-7  ripe Peaches, sliced                                        1 c. organic Blueberries 2-3 Tbs. Arrowroot or Potato Starch                      1/2 c. organic Rolled Oats 1/3 c. Sorghum flour (or Brown rice flour)              1/2 c. Almond flour 1/3 c. Brown Sugar (or Coconut Palm)                   1/4 c. Xylitol (3 tsp. Stevia) 1 tsp. organic Cinnamon                                        1/2 tsp. Sea Salt 1/2 tsp. Baking Powder                                           6 Tbs. cold Coconut Oil 1 tsp. Vanilla extract                                               1 - 2 Tbs Lemon Juice 1/2 c. pecans (opt.) Preheat oven to 350º (175º C).

  1. Mix the vanilla and lemon juice into the peaches (use less if the peaches are very juicy)
  2. Mix in arrowroot/potato starch to thicken a bit and set aside
  3. Mix together the sugars, oats, flours, cinnamon, salt, and baking powder and blend well with a whisk or fork
  4. Add the cold coconut oil and work with your hands to until it's crumbly
  5. Add nuts and mix
  6. Sprinkle liberally over the peaches
  7. Bake for about 40 minutes.
  8. Let it cool for a while after you take it out so the juices firm up

Enjoy warm with a scoop of non-dairy ice cream!

~ Bon Apetit!