The Nourishing Gourmet

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Breakfast and Brunch

Why I Started Adding Okra into My Smoothie ( And Fruit Okra Recipe)

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Fruit Okra Smoothie - this green smoothie is full of important nutrients! Okra has well documented heath promoting attributes, and adds a lot of body to smoothies!

This beautiful fruit smoothie has a green secret that adds important minerals and vitamins to it, as well as making a frothy texture – okra!

Okra is an unlikely contender for smoothies, yet here I am throwing it into my smoothies. It’s known for being a popular vegetable in many southern dishes, but certainly isn’t known as a typical smoothie addition. So why am I adding it to mine? Besides the fact that it’s an excellent source of whole food fiber, vitamin C and K, and folate, there are some interesting studies looking into possible benefits.

What is Okra?

First, what is okra? It’s a flowering plant from the mallow family. The mallow family boasts of the following well-known family members: cacao, cotton, hibiscus, okra, and durian. Okra is the edible fruit of a variety of hibiscus (so it’s not technically even a vegetable!). Did you notice that “mallow” sounds like “marshmallow”? That’s because the original marshmallow was developed from the gelatinous properties of marshmallow roots, from the mallow family. Okra also can produce a gelatinous texture.

Health Benefits and Studies on Okra

  • Okra helps diabetic symptoms and lowers blood sugar (Source)
  • A lectin from okra may help fight or prevent some cancers. (Source) (Also good information here on contradictions – make sure you check them out!)
  • Could help protect the liver (Source)
  • Okra could also help prevent stomach ulcers (Source)
  • Plus,it could also be helpful for your gut health – both in promoting good gut bacteria and soothing inflammation. (Source)

Speaking from a culinary perspective, it adds a lot of creamy texture to the smoothie because of its gelatinous (otherwise known as mucilage) texture. I love the texture, and it only adds a mild taste to the smoothie. However, I will warn you that my children have all informed me that they are not a fan of the “weird green vegetable” I put into the smoothies. Although, I’ve heard reports of many children not even noticing it in their smoothies, mine have been too perceptive for me to add it without them noticing. I may try to sneak in very small amounts next time to see if they notice, but for now, I’ve been making my own personal smoothies stuffed full with it! UPDATE: Adding only a small amount was the key! My kids have now drunk several smoothies with small amounts of okra in it without knowing it was there. 

A Notes on Ingredients and Blenders:

I use pre-steamed and pre-frozen sliced okra. It works well and is easy to use. Although technically you could use raw, this recipe suggests pre-steaming it to reduce a slimy texture.

Secondly, you should have a powerful blender to properly blend frozen vegetables. I use a Blendtec, but any brand that can pulverize ice well should work great.

Lastly, for extra nutrition, I’ve been adding two things lately. First gelatin. I like many brands, but lately I’ve been using Super Collagen . Supposedly it’s in in a smaller peptide form so that it is easier to digest. What I like about it is that it is so fine that there is no added grittiness from it. Sadly, it’s not from pastured animals. The other addition I’ve been adding is colostrum from this company – which is a wonderful immune booster. Although some in the family are sensitive to dairy, it appears that we all do fine with it!

Finally, take note that okra is high in oxalates. If you are sensitive to okra, be careful. I don’t seem to be sensitive, but with all things being done in moderation, I don’t eat okra, or other high oxalate foods every day.

Fruit Okra Smoothie - this green smoothie is full of important nutrients! Okra has well documented heath promoting attributes, and adds a lot of body to smoothies!

Okra Fruit Smoothie

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Makes 1 large or two small smoothies. This recipe can have so many variations! Have fun with it.

  • ½ cup of frozen fruit (such as blueberries, raspberries, mango, or peach slices)
  • ¼-½ cup of frozen and sliced okra
  • ½ cup each of kombucha and coconut cream/milk (or 1 cup of desired liquid – kefir, milk, juice, coconut water, etc.), plus extra, as needed
  • ½ teaspoon vanilla extract
  • 1 small ripe banana (adds a lot of sweetness, but sometimes I leave out because they are a bit high in sugar for me)

Add all of the ingredients into a blender and blend on high until very smooth. Stop to scrape sides, if needed, and add more liquid as needed (I often use more).

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Greek Sweet Potato Hash – $15 Meal from Trader Joe’s

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$15 Trader Joe's Meal - Sweet Potato Hash -- The Nourishing Gourmet

By Natalia Gill of An Appetite For Joy

What could be better than diced sweet potatoes fried up with garlic and green onions, then topped with wild peppery arugula, salty feta and a sprinkle of sumac? Not much in this world if you ask me.

This Greek sweet potato hash is also versatile – delicious on its own or stuffed into a pita pocket or lettuce wrap!

One thing I love about the direction Kimberly takes with this blog is learning to save money while eating right. She came up with the idea of buying meal ingredients at Trader Joe’s with $15 in pocket and I thought it was a fun challenge!

I didn’t include cooking fat and spices in the cost. To more than offset this, know that there will be plenty of leftover sweet potatoes, arugula and sheep feta. My son loves packing the feta with olives in his lunch. And the extra sweet potatoes come in handy for our favorite dessert – Sweet Potato Pie with Lemon Zest.

3 FAVORITE TJ’S FINDS

When creating the recipe, I wanted to highlight a few of my favorite items at Trader Joe’s:

Sweet potatoes – I find TJ’s to have good prices on basic organic sweet potatoes.

Wild arugula – This was a new one for me. I like that there are a couple of wild-grown foods in the store as a cost-saving option compared to organic (wild blueberries and now wild arugula). This bagged arugula was amazingly fresh and the best arugula I have ever purchased from a grocery store. It was almost as tasty as the one I buy from a local farmer.

Sheep feta – I love this stuff. It comes in a sizable block that is pre-cut into manageable pieces. This cheese is much creamer than cow-milk feta and easier on digestion, like goat’s milk. It lasts all week for us!

COST BREAKDOWN

3 lb bag of sweet potatoes – $4.49
wild arugula – $2
green onions – $1.29
sheep feta – $6.49
lemon – 50 cents

TOTAL – $14.77

This meal comes together in a flash, especially if you can grab a few minutes earlier in the day to prepare the sweet potatoes (I like breaking up cooking tasks). I just cut them into french fry shape (a good knife makes this easy!) and soak in ice water in the fridge til I’m ready to cook.

$15 Trader Joe's Meal - Sweet Potato Hash -- The Nourishing Gourmet

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Greek Sweet Potato Hash - $15 Meal from Trader Joe's
 
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Recipe type: Main
Cuisine: Greek-inspired
Serves: 4-6
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This Greek-inspired sweet potato hash makes a great light meal for spring or summer. Enjoy it on its own or stuffed into a homemade pita, tortilla or lettuce wrap. A cup of bone broth on the side completes the meal.
Ingredients
  • 2 pounds sweet potatoes (about 4 large), peeled and diced small
  • 4 scallions, diced
  • 2 cloves of garlic, minced
  • 1-2 tablespoons dried oregano, to taste
  • unrefined salt and pepper, to taste
  • 2 tablespoons cooking fat (ghee, bacon fat, coconut oil, etc.)
  • OPTIONAL TOPPINGS:
  • chunks of sheep feta
  • arugula
  • sumac
Instructions
  1. This is a one-pot meal if you halve the recipe. But with the quantity of sweet potatoes, it's necessary to make it in two skillets.
  2. Heat two skillets over medium heat and add 1 tablespoon cooking fat to each. When hot, add diced sweet potatoes and cook until they start to soften, about 5-10 minutes. Add a little salt.
  3. Add the scallions and cook another 5 minutes, or until they start to get a little crispy. (Add extra fat if needed.)
  4. Reduce the heat to medium-low. Add the garlic and oregano and cook another 5 minutes being careful not to burn the garlic.
  5. Season to taste with salt and pepper.
  6. Serve with a lemon wedge, a pile of arugula on top and some feta if desired. I also like to sprinkle on a little sumac.

Creamy Grain-Free Porridge

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This creamy, flavorful porridge is grain and dairy-free, and is a lovely way to start the day. Can you guess what the secret ingredient is?! It also makes a great snack in the afternoon or evening. It’s perfect for those on a Paleo or AIP diet, or just those who enjoy a healthy alternative to grain based porridges. --- The Nourishing Gourmet

This creamy grain-free hot “cereal” is gently spiced with cinnamon and ginger for a delicious and good-for-you breakfast! I discovered this method of making a hot porridge since I started the AIP diet. It only takes a minute to put the ingredients together, and then it gently simmers while I get breakfast for the rest of my family together. The secret ingredient? Cauliflower! It’s crazy how many great things you can do with this vegetable.

I love that I can have a creamy hot cereal again! It’s perfect for those on a grain-free diet, paleo diet, or the AIP diet.

I will mention that my two oldest, who eat grains (one gluten-free, one not) weren’t too sure about this recipe, which is why I make it just for myself. This creamy quinoa breakfast cereal is more to their liking. So if you are eating cream-of-wheat one morning, and then make this the next, don’t expect it to taste similar! But I did find that my one-year-old is a fan, like me. 🙂

Notes on Ingredients:

  • If you can have dairy, this would be scrumptious with cream or half and half.
  • I used this lovely Coconut Cream (gum-free). (Amazon links affiliate)
  • If you weren’t on the AIP diet, you could also try it with homemade almond milk.
  • Find out how to make cauliflower “rice” for this recipe here, but I cheated and used a package from Trader Joe’s. I used their unfrozen though I imagine their frozen would work as well.
  • Cauliflower when at the peak of the season and newly picked can be very very sweet. This recipe would be even better when using such yummy cauliflower.
  • I added this gelatin for added protein and benefits. I also like to eat this with bacon or sausage on the side.

This creamy, flavorful porridge is grain and dairy-free, and is a lovely way to start the day. Can you guess what the secret ingredient is?! It also makes a great snack in the afternoon or evening. It’s perfect for those on a Paleo or AIP diet, or just those who enjoy a healthy alternative to grain based porridges. --- The Nourishing Gourmet

Creamy Grain-free Porridge

Notes: I like using the high amount of cinnamon and ginger as it disguises the cauliflower flavor even more. However, the higher amount is on the stronger side so I recommend you start with the smaller amount and only adding more if desired. Though I haven’t tried this yet, I think that if you cooked this, and then let it cool and refrigerated it for 24 hours, that the flavors would be even better. You can also consider adding a bit of vanilla extract, or other spices too! 

Ingredients:

1 cup of cauliflower “rice”, uncooked
½ cup of coconut milk or cream (gum-free, if AIP)
½ cup of water
Dash of Salt
¼-1/2 teaspoon cinnamon
¼-1/2 teaspoon ground ginger
½ tablespoon pure maple syrup (or desired amount for sweetness)

Instructions:

1. In a small pot, combine all of the ingredients and bring to a simmer over medium-high heat. Turn down heat to keep to a gentle simmer, and simmer until cauliflower is tender (about seven minutes).

2, Usually, I keep it just like it is, but, if you want it creamier in texture OR if the cauliflower chunks were on the larger size, I recommend briefly pulsing it in a blender or food processor (carefully! The mixture will be hot).

3. Top with berries, diced fruit, toasted coconut flakes, or anything else you’d like!

Serves 1

Creamy Grain-Free Porridge
 
Serves: 1
Cook time:
Total time:
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Ingredients
  • 1 cup of cauliflower “rice”, uncooked
  • ½ cup of coconut milk or cream (gum-free, if AIP)
  • ½ cup of water
  • Dash of Salt
  • ¼-1/2 teaspoon cinnamon
  • ¼-1/2 teaspoon ground ginger
  • ½ tablespoon pure maple syrup (or desired amount for sweetness)
Instructions
  1. In a small pot, combine all of the ingredients and bring to a simmer over medium-high heat. Turn down heat to keep to a gentle simmer, and simmer until cauliflower is tender - generally about seven minutes.
  2. Usually, I keep it just like it is, but, if you want it creamier in texture OR if the cauliflower chunks were on the larger size, I recommend briefly pulsing it in a blender or food processor (carefully! The mixture will be hot).
  3. Top with berries, diced fruit, toasted coconut flakes, or anything else you’d like!

 

Buckwheat Pancakes (Inspired by The Long Winter)

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Buckwheat Pancakes

By Katie Mae, of Nourishing Simplicity

Fluffy buckwheat pancakes dripping with butter and brown sugar syrup are the perfect winter breakfast.

The Little House Books by Laura Ingalls Wilder are near and dear to my heart. My mom had read the series twice through to us by the time I was eight and I read them as my first “big books” when I was nine. To this day they are my favourite children’s series.

I love the stories Laura wove of her family’s adventures and trials as pioneers, making their stamp in history.

I am and always have been drawn to the passages about the food they prepared. The stories are a traditional foodie’s dream as they transport you back to a day when it was common knowledge that cows should eat grass that produces rich yellow cream, that freshly rendered lard should a kitchen staple, and that white sugar is only for special treats.

Over the years, I have created many recipes inspired by Laura’s famous classics such as lemonade, sourdough biscuits, and corn meal mush. One I recently added to my repertoire is buckwheat pancakes. Buckwheat pancakes were a meal that Laura’s future husband Almanzo and his brother Royal served Pa when he braved the bitter cold in the book “The Long Winter” to buy wheat for his starving family.

Almazno and Royal were eating supper. Almazno had stacked the pancakes with brown sugar and he had made plenty of them. Royal had eaten halfway down his stack, Almonzo was nearing the bottom of his, and one tall stack of two dozen pancakes, dripping melted brown sugar, was standing untouched when Pa knocked at the door.

“Come in, Mr, Ingalls! Sit up and gave some pancakes with us!” Royal invited him.

“You boys certianly live in the lap of luxury,” Pa remarked. The pancakes were no ordinary buckwheat pancakes. Almazno followed his mother’s pancake rule and the cakes were light as foam, soaked through with melted brown sugar”

The Long Winter by Laura Ingalls Wilder

I may not know Mother Wilder’s secret but these delightful buckwheat pancakes are still light as foam. The lightness comes from the overnight soaking, and the baking soda interacting with the acid in the yogurt (or other soaking medium).

Buckwheat pancakes have a decided tang that comes from the grain itself. For this recipe, I used  part freshly ground buckwheat and part freshly ground whole wheat flour. You can use only buckwheat for a gluten-free option but the pancakes will not be a light. These are perfect paired withAlmanzo’s favourite fried apples and onions and breakfast sausage.

Fix yourself a plate and dive in while enjoying the warmth of your home, instead of a tiny claim shanty like Laura’s family lived in.

Resources:

(Amazon links are affiliate) 

Buckwheat Pancakes Inspired by The Long Winter

Ingredients:

  • 1 1/2 cups buckwheat flour
  • 1 cup whole wheat flour
  • 2 cups yogurt/buttermilk/dairy kefir/coconut milk kefir
  • 1 cup water
  • 2 eggs, beaten
  • 2 tablespoons sucanat (or unrefined sweetener of choice)
    1 teaspoons baking soda
    1/2 teaspoons unrefined salt

Directions:

1, In a large mixing bowl combine the two flours, yogurt, and water. Mix thoroughly and cover with a cloth. Allow the batter to set on the counter for 12 to 24 hours.

2. Add the sucanat, eggs, baking soda, and salt to the batter. Mix until smooth.

3. Heat a large skillet (preferably cast iron) over medium heat. Pour the batter on the skillet to create the size pancakes desired.

4. Allow the cakes to cook for about two minutes or until bubbles form over the cake. Flip the cake and cook on the other side for about one minute.

5. Repeat until all the batter has been used.

For The Love of Food and Books- Buckwheat Pancakes Inspired by The Long Winter
 
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Ingredients
  • 1½ cups buckwheat flour
  • 1 cup whole wheat flour
  • 2 cups yogurt/buttermilk/dairy kefir/coconut milk kefir
  • 1 cup water
  • 2 eggs, beaten
  • 2 TBS sucanat
  • 1 tsp baking soda
  • ½ tsp unrefined salt
Instructions
  1. In a large mixing bowl combine the two flours, yogurt, and water. Mix thoroughly and cover with a cloth. Allow the batter to set on the counter for 12 to 24 hours.
  2. Add the sucanat, eggs, baking soda, and salt to the batter. Mix until smooth.
  3. Heat a large skillet (preferably cast iron) over medium heat. Pour the batter on the skillet to create the size pancakes desired.
  4. Allow the cakes to cook for about two minutes or until bubbles form over the cake. Flip the cake and cook on the other side for about one minute.
  5. Repeat until all the batter has been used.