Archive for the ‘Kitchen Nutrition Index’ Category

ZOOM with a BOOM! Friday, April 9th @ 10:30 am: Pastalicious!

Thursday, April 8th, 2021

Dear Readers:

Last week I purchased a boom to attach to my webcam, so when I have my ZOOM cooking class on Friday, April 9th @ 10:30 am, the view should be easier to see what I am doing. In the meantime, here is another recipe I will either make or talk about.


Join “Pastalicious” Zoom Meeting on Friday, April 9 at 10:30 am (est) ID: 894 0728 0194

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Rice or Lentil Pasta with Roasted Veggies

 Utensils: Large pot for pasta, cutting board and knife, cookie sheet, strainer, spatula

Prep. Time: 20 – 30 minutes

Cooking Time: Pasta (9-12 minutes) Roasted veggies (10-15 min.)


Org. Rice or Org. Lentil Pasta (2-3 ounces, about ½ cup)

2-3 cups raw veggies for roasting (any or all, organic)

Leek or onion, sliced

Zucchini or yellow squash, chopped into chunks

Asparagus or green beans

Cauliflower (cut into small pieces)


(Any other veggies of your choice)

Spray oil (avocado or other of your choice)

Za’atar or herbs of your choice


  1. Fill a large pot with water and when it comes to a boil, add the pasta.
  2. In the meantime, preheat oven to 350 degrees. Prepare veggies as noted above Place on a cookie sheet (Feel free to use parchment paper.)
  3. Roast for at least 10 minutes, turning once or twice. Continue to roast to desired crispiness. (I like my veggies really crisp.)
  4. Drain pasta and toss with roasted veggies, adding some olive oil in a jar or spray can. Add herbs and serve hot.

Note: These two pastas do not taste well cold, so reheat if you have leftovers.

I will also be talking about Earth Day Every Day, and one way to celebrate is to grow a garden, even a patio garden, or a mini-garden on your windowsill. Here is my micro-greens garden. It contains sunflower greens, fenugreek greens, lentil greens, and possibly buckwheat greens, if they come up by Friday.


Olive Bread from Paleo Harvest Cookbook by Nicole Bond

Wednesday, March 17th, 2021

A few months ago I reviewed Nicole Bond’s Paleo Harvest. I believe it was before I made her Olive Bread, which has become my favorite recipe, reprinted with Nicole’s permission. I took the picture (above the recipe) right after I had made the bread for my grandson, who also loves it. (I added a few slivered almonds on top for crunch.)

Since today is St. Patrick’s Day, I thought this would be a good “green” food: vegetarian, gluten-free, and sugar free. And if you don’t like black olives, feel free to try green olives, especially today!


“Social media has been awash in people sharing how their lives are changing due to the coronavirus. Efforts to “flatten the curve” have meant people are spending much more time cooped up at home, and many have turned to baking.”

The above quote about baking from sometime last year still seems to be in effect. For me, in early 2020 I reviewed Geoff Bond’s Paleo in A Nutshell and Deadly Harvest. Soon after, I reviewed his wife Nicole’s cookbook, Paleo Harvest (subtitle: Healthy Cooking with the Bond Girl), all of which have helped me change my diet to eating even more fruits and vegetables than before I read these books and moving away from grains, especially in baking. I believe grains (even gluten-free) are the cause of many digestive upsets and allergies, so I have reduced their use and eliminated them altogether in baking with the help and support of Nicole’s recipes and Geoff’s books on eating Paleo.

Since I don’t eat animal products, except for eggs, I use Nicole’s book for baking Paleo breads, muffins, cookies and crackers, and the Olive Bread is by far my favorite! I have already convinced several of my friends to buy the book because the baking recipes are terrific, without any gluten or other grains, no added sugar except a dab of honey in some, and very flavorful. Cooking with nut flours is a bit different, with the dough being more dense and more flavorful.


 I also added capers to the olives. es

Yield: about 25 slices (depending on the thickness)
*(See my notes at the end for explanation or my alternative suggestions)

1 can pitted black olives (6 ounces, drained)


5 eggs, omega 3

1 ½ cups almond flour (about 6 ounces)

¼ cup flax seed flour (about 1 ounce)

3 tablespoons chia seeds

2 tablespoons coconut flour

3 tablespoons olive oil

2 tablespoons red wine vinegar

¼ teaspoon salt, or to taste

¾ teaspoon bicarbonate of soda (baking soda)

½ tsp. xanthan gum

olive oil spray

  1. Rinse the olives under water in a colander, Drain and cut olives in half. Set aside.
  2. Combine all the dough ingredients in a food processor and using the blade, mix to obtain a smooth consistency
  3. Using a fork, incorporate the olives.
  4. Spray a loaf mold (about 7.5 x 4 x 3 inches) with the olive oil and fill with the mixture.
  5. Bake in a hot oven at 340 degree F (170 degrees C)for about 50 minutes. Check the center for doneness.


*My Notes, which I have developed over time while experimenting with grain free baking.. I like to experiment with alternatives or substitutes in case I don’t have everything in the fridge or pantry when I bake, especially during this time of COVID-related issues.

  1. I buy Mediterranean Organic Black Olives in a jar and do not add any salt to the recipe, as indicated, because the olives are sitting in a salt solution and retain the flavor even with rinsing. I also use organic almond flour, since regular organic flour comes from almond plants that have been sprayed with pesticides that kill the very bees needed for pollination.
  2. I usually use 3 eggs and 2 egg substitutes, which you can find on the Internet. Here’s a link:
    13 Effective Substitutes for Eggs – Healthline
  3. I have Guar Gum in my pantry and am using that until it’s empty and then will look for xanthan gum
  4. If you don’t have a food processor, mix well by hand in a bowl. The batter will be denser and instead of pouring it into the pan, you will spoon it in.
  5. I use flax seed meal, because I am unable to find flax seed flour.
  6. I buy my organic flours from


Happy St. Patrick’s Day! Don’t forget to eat something green and fresh today!

I found this saying on the Internet by Tristan Scott. (Not sure if she just did the design or also the quote.) Either way, thanx!