Sunday, January 31, 2016

South African Sour Cream Green Beans - A Quick & Easy side dish

Creamy, zesty, tangy, and savory, this side dish adds interest to any classic dinner. I love this unique recipe. My mom made it when I was a teenager and I made sure I saved the recipe in my recipe box before I left home to start my own family.

I love the creamy tang the sauce lends to the green beans. The sauce is seasoned perfectly, just make sure you use enough salt to bring out all the flavor. Using our BioSalt recipe on this blog is a healthier version to commercial table salt.

Make sure you do not overcook the green beans. they should still be bright green and firm.

This makes a great side dish and is good served with a variety of meats or vegetarian fare. Gently heat any leftovers,

Sour Cream Green Beans Recipe:

2 packages frozen green beans
2 onions, diced
2 T. butter or olive oil
1/2 c. organic sour cream
1/2 c.plain yogurt
1 t. red wine vinegar
1/4 t. coconut palm sugar (or sugar)
2 t. sweet paprika
garlic, to taste
onion powder, to taste
BioSalt or sea salt, to taste


Steam the green beans until tender-crisp. Set aside and keep warm.

In a large skillet, saute the onion in the butter or olive oil until translucent.

Add the sour cream and yogurt to the onions and turn heat down to a low simmer to avoid curdling the sour cream. Do not let it boil. Stir together well.

Add vinegar, sugar, and paprika. Season to taste with garlic, onion powder, and salt.

Mix in hot steamed green beans. Stir and serve immediately.


Alternately, you may  cook raw, trimmed green beans in lightly salted water, covered, for about 8 minutes, or until tender-crisp. Drain in a colander and keep warm.

French Creme Fraiche is a great substitute for the sour cream, and it does not curdle when heated like sour cream does!



Tuesday, January 26, 2016

Refreshing Lime Quinoa Salad - Gluten Free & Healthy

This healthy, vibrant salad is very fresh tasting and delicious. It's an easy keeper in the fridge and is a nice staple to have around for quick meals.

The lime makes the salad bright tasting and the maple syrup tempers the acidity perfectly.

You may serve this with gluten-free corn chips, served over top romaine lettuce or baby spinach, as a lettuce wrap filling, or eat it as-is. It's all good.

You can omit any salt in the recipe so that the salad stores well in your refrigerator a few days without getting watery. Add a touch of salt, to taste, to the portion that is served.

I hope you enjoy this nutritious, easy to make salad as much as we do!

Refreshing Lime Quinoa Salad Recipe:


1 c. quinoa
2 c. water
1 can black beans, rinsed well
2 large tomatoes, diced small
4 small scallions, including the green tops, minced (or 2 large)
1/2 c. chopped cilantro leaves


zest of 2 large limes (about 1 heaping T.)
1/4 c. fresh lime juice (about 2 large limes)
1/4 c. extra virgin olive oil (or rice bran oil)
2 T. real maple syrup
1/2 to 1 t. BioSalt or sea salt
1 to 2 t. salt-free seasoning of choice, optional


Place the quinoa in a large fine mesh strainer. Rinse the quinoa and soak at least 15 minutes in a bowl of water, and rinse again.

Simmer the quinoa and the 2 cups water in a pot, uncovered, for about 10 minutes. Turn off the heat, cover, and let stand on the burner for another 10 minutes.

Strain off any excess water, then let cool as you prepare the rest of the salad.

Combine the dressing ingredients together in a serving bowl, to taste.

Add the cooked quinoa to the salad dressing and toss well.

Add the drained black beans, tomato, scallions, and fresh cilantro and toss well.

Serve warm or chill and serve cold.


If you plan on storing in the fridge for 2 to 3 days, only add salt at serving time, as you eat it. This prevents the tomatoes from releasing as much juice, eliminating liquid at the bottom of the bowl. If liquid does accumulate, no worries, just stir and serve.



Saturday, January 9, 2016

Rosemary Roasted Chicken & Winter Vegetables

This is pure comfort food. It warms you thoroughly on a cold winter's night and makes enough to feed at least 6 hungry people.

The chicken is juicy and perfectly seasoned. The roasted vegetables are buttery and tender and compliment the chicken nicely. The sweet potatoes add a delicious touch of sweetness and the rosemary's fragrance perfumes the whole dish. This is a satisfying meal that will be enjoyed often.

This easy meal is inspired by our EASY JUICY ROAST CHICKEN recipe also on this blog.

One Dish Roast Chicken & Vegetables:

Serves 6

4 large organic chicken breasts, brined and cut into large chunks
2 T. deodorized coconut oil for oiling the baking pan
1 onion, cubed
10 to 12 organic carrots, peeled and cut into chunks
3 large organic russet potatoes, scrubbed and cut into chunks
1 to 2 large organic sweet potatoes, scrubbed and cut into chunks
4 large garlic cloves, peeled and mashed with 1/2 t. sea salt
1/2 cup melted organic butter or ghee
1 t. seasoned salt
1/2 t. fresh ground black pepper
1/2 t. onion powder
1 t, dried rosemary, crumbled
Sweet paprika, to sprinkle on top as a garnish


Thaw and brine skinless, boneless chicken breasts in water that has 2 T. sea salt dissolved into it. Let the meat soak completely covered in the brine 30 to 45 minutes. Rinse and cut meat into about 2-inch x 2-inch chunks. Set aside.

Oil an extra large casserole dish with deodorized coconut oil (otherwise you will taste coconut).

Wash and prepare the raw vegetables and place in the oiled baking dish.

Place the raw chunks of chicken on top of the raw vegetables. Sprinkle the meat with the seasoned salt and onion powder. toss the meat to coat with the seasonings evenly.

Sprinkle pepper and rosemary over everything in the baking dish.

Mash the garlic with the salt.

Melt the butter, then add the mashed garlic. Pour the garlic butter over top and toss everything together well to evenly coat.

Sprinkle with paprika and dot with more butter, if desired.

Cover with foil and bake at 350 degrees F, for 60 minutes.

Uncover, toss, and bake an additional 15 minutes at 400 degrees F.

Serve hot with a fresh green salad and fruit on the side. Have seasoned salt at the table too.

Note: For a dairy-free version, replace the butter with a total of 1/4 c. deodorized coconut oil.