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amuse bouche

I love quotes that add meaning to my life. Here are a few to live by:

We can dramatically increase global food availability and environmental sustainability by using more of our crops to feed people directly and less to fatten livestock.
—Jonathan A. Foley, director of the Institute on the Environment, U of MN

Don’t eat anything your great-grandmother wouldn’t recognize as food.
—Michael Pollan

Cooking is at once child’s play and adult joy. And cooking done with care is an act of love.
—Craig Claiborne

People who eat according to the rules of a traditional food culture are generally healthier than those of us eating a modern Western diet of processed food.
—Michael Pollan

Unagi – Preparation and Serving Suggestions

READ THE FULL BLOG POST HERE

Unagi, aka BBQ Freshwater Eel, is a delicious combination of salty and sweet.  The following will tell you how to make tasty unagi sauce, prepare homemade BBQ Eel, as well as serving suggestions.  Unigi sauce can be used to grill your own eel, or as a condiment. It is great as a substitute for teriyaki sauce; marinade for chicken, beef, or pork; addition to fried rice; sauté sauce for mushrooms; the list goes on!

UNAGI SAUCE

Ingredients:

1/2 cup mirin*

1/2 cup cooking sake†

1/2 cup soy sauce‡

1/4 cup sugar

*Be a conscientious shopper when looking for Mirin.  Both of the local Asian grocers were selling “aji-Mirin,” which is basically corn syrup.  I found Eden Mirin at our local co-op, City Market (go figure!).

†I substituted cooking rice wine, as I could not find cooking sake.  You could probably use regular sake, as well.  If you have food allergies, be careful when buying rice wines, as many of them include gluten.  There is typically an allergen warning on the label.  I used Lily Cooking Michiu, which is gluten free.

‡Our house is gluten free, so we substituted with soy-free coconut aminos.  Other gluten free options are to use Bragg’s Liquid Aminos.

Method:

Put all ingredients into a small saucepan and stir until blended.  Bring to a low boil, then simmer, uncovered, until sauce thickens (about 15 minutes).

You can scale the recipe up or down.  Just use a 2:1 ratio for each liquid:sugar.  Makes about one cup, as listed.

BBQ Eel

Ingredients:

1 lb Freshwater Eel

1 cup Unagi Sauce

Method:

Here is where I admit I am no butchering expert.  I watched some YouTube videos of prepping eel, but the people in the videos are VERY adept with a knife.  So…I took about 30 minutes to do a sloppier job of what the guys in the video did in about 60 seconds.  To prep, gut it, get the bones out, cut in half lengthwise, then cut into 4″ steaks.  Leave the skin on – it will help while grilling.

Start your grill and turn heat to medium.  While the grill is heating, skewer the steaks.

Grill the Eel, skin side down, for three minutes.  Flip and grill another three minutes.  Turn the eel, baste with unagi sauce, and grill one minute skin side.  Flip again, baste with more unagi sauce, and grill one more minute.

Serving Suggestions

Serve with rice, cucumber, bell pepper, and green onion.  Drizzle some of the remaining unagi sauce over the dish.  There are many more suggestions on the website, Savor Japan.

Comments: While it may be common to eat the skin on the eel served at a Japanese or sushi restaurant, I found the skin to be tougher than I’d like.  It was very easy to peel after cooking.

Posted: 6-2-2019

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READ THE FULL BLOG POST HERE

Unagi, aka BBQ Freshwater Eel, is a delicious combination of salty and sweet.  The following will tell you how to make tasty unagi sauce, prepare homemade BBQ Eel, as well as serving suggestions.  Unigi sauce can be used to grill your own eel, or as a condiment. It is great as a substitute for teriyaki sauce; marinade for chicken, beef, or pork; addition to fried rice; sauté sauce for mushrooms; the list goes on!

UNAGI SAUCE

Ingredients: 1/2 cup mirin* 1/2 cup cooking sake† 1/2 cup soy sauce‡ 1/4 cup sugar *Be a conscientious shopper when looking for Mirin.  Both of the local Asian grocers were selling "aji-Mirin," which is basically corn syrup.  I found Eden Mirin at our local co-op, City Market (go figure!). †I substituted cooking rice wine, as I could not find cooking sake.  You could probably use regular sake, as well.  If you have food allergies, be careful when buying rice wines, as many of them include gluten.  There is typically an allergen warning on the label.  I used Lily Cooking Michiu, which is gluten free. ‡Our house is gluten free, so we substituted with soy-free coconut aminos.  Other gluten free options are to use Bragg's Liquid Aminos. Method: Put all ingredients into a small saucepan and stir until blended.  Bring to a low boil, then simmer, uncovered, until sauce thickens (about 15 minutes). You can scale the recipe up or down.  Just use a 2:1 ratio for each liquid:sugar.  Makes about one cup, as listed.

BBQ Eel

Ingredients: 1 lb Freshwater Eel 1 cup Unagi Sauce Method: Here is where I admit I am no butchering expert.  I watched some YouTube videos of prepping eel, but the people in the videos are VERY adept with a knife.  So...I took about 30 minutes to do a sloppier job of what the guys in the video did in about 60 seconds.  To prep, gut it, get the bones out, cut in half lengthwise, then cut into 4" steaks.  Leave the skin on - it will help while grilling. Start your grill and turn heat to medium.  While the grill is heating, skewer the steaks. Grill the Eel, skin side down, for three minutes.  Flip and grill another three minutes.  Turn the eel, baste with unagi sauce, and grill one minute skin side.  Flip again, baste with more unagi sauce, and grill one more minute.

Serving Suggestions

Serve with rice, cucumber, bell pepper, and green onion.  Drizzle some of the remaining unagi sauce over the dish.  There are many more suggestions on the website, Savor Japan. Comments: While it may be common to eat the skin on the eel served at a Japanese or sushi restaurant, I found the skin to be tougher than I'd like.  It was very easy to peel after cooking." ["post_title"]=> string(43) "Unagi - Preparation and Serving Suggestions" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(41) "unagi-preparation-and-serving-suggestions" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-06-02 21:24:22" ["post_modified_gmt"]=> string(19) "2019-06-03 01:24:22" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5167" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "2" ["filter"]=> string(3) "raw" } [1]=> object(WP_Post)#371 (24) { ["ID"]=> int(5133) ["post_author"]=> string(1) "8" ["post_date"]=> string(19) "2019-05-19 10:09:13" ["post_date_gmt"]=> string(19) "2019-05-19 14:09:13" ["post_content"]=> string(3488) " Like many people who live locally, I went to opening day of Burlington's Farmer's Market.  Also like many people, my intentions for being there were to score some local produce, people watch, and admire local handiwork.  My intentions were NOT to get a free banana, obviously not local, and a lesson on the banana trade. Upon entering the market, I was greeted by a genial man dressed as a banana.  He handed me a free banana, then delved into a passionate and shocking speech about the banana trade.  If you believe, as I do, in the power of voting with your dollar as a conscientious consumer, whether motivated by humanitarian or environmental causes, I guarantee you will change your banana shopping habits after learning what I have learned.

Shocker #1: INFERTILITY

DBCP, a pesticide introduced in the 1950's, was discovered to cause infertility in males.  Despite this knowledge, DBCP is still widely used for banana crops in developing countries, where the local residents are NOT educated on the danger of its use.

Shocker #1: MONOCULTURE

I don't know how I didn't know this, but bananas are a monoculture in many regions in Central America.  Monocultures lead to plant pathogens, diseases, and unhealthy soils, which leads to the use of dangerous agrocides, industrial fertilizers, and even extinction.

Shocker #2: TERRORISM

It's a long story, which you can learn for yourself in the documentary, Bananaland, but the cliff notes version is: the fruit company, Chiquita, knowingly funds registered terrorist groups in direct relationship to growing banana crops.

What we can do about it:

  • Buy organic
  • Buy fair trade
  • Tell your friends
What should you do with your fair trade, organic bananas? Make these tasty Gluten Free Banana Oatmeal Pancakes! *Side note: Burlington Farmer's Market has temporarily moved to 345 Pine Street Resources: Peace and Justice Center, Food Empowerment Project, Center for Science in the Public Interest Until next time, Corrie Austin" ["post_title"]=> string(40) "Go Bananas at Burlington Farmer's Market" ["post_excerpt"]=> string(183) "Vote with your dollar! Buy organic and buy fair trade! Make conscientious food choices after learning the shocking history of bananas. Gluten free banana pancake recipe included. " ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(39) "go-bananas-at-burlington-farmers-market" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-05-19 10:31:17" ["post_modified_gmt"]=> string(19) "2019-05-19 14:31:17" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5133" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "2" ["filter"]=> string(3) "raw" } [2]=> object(WP_Post)#368 (24) { ["ID"]=> int(5135) ["post_author"]=> string(1) "8" ["post_date"]=> string(19) "2019-05-12 10:38:25" ["post_date_gmt"]=> string(19) "2019-05-12 14:38:25" ["post_content"]=> string(2365) "

Gluten Free Banana Oatmeal Pancakes

Easily double, triple, or quadruple your recipe!  The below ingredient list make 5. Enjoy these fresh or prepare ahead as food prep.  I make a triple batch of the below on Sunday morning and enjoy a couple hot off the griddle, then save the rest in the fridge for up to one week, or freezer for up to six weeks.  Take them straight from the freezer and pop them in the toaster - so easy!

Ingredients:

1  ripe  banana (the browner, the better!) 1 egg 1/2 scoop whey protein (optional - nutrition facts include the whey) pinch of cinnamon, cardamom, nutmeg, and/or allspice (I am partial to cinnamon and cardamom) 1/2 c oat Optional add-ins: raisins, blueberries, chocolate chips

Method:

Pre-heat griddle or large fry pan.  While griddle heats, mash together the banana and egg until mostly smooth; some small banana pieces are OK.  Add in dry ingredients and stir til combined.  Pour 1/4 cup servings on griddle or into pan.  These hold together well, so no need for cooking oils (I like coconut oil or grass fed butter!) unless using a non-non-stick surface. Cook 2-3 minutes per side. If making for food prep, cool on cooling rack before storing in fridge or freezer in an air tight container.

Nutrition Facts (per 1 pancake)

7.5g Carbohydrate, 5.5g Protein, 1.5g Fat, 65 calories Serving suggestions according to macro nutrient needs:
  • Need more protein? Serve with light or fat free Greek yogurt.  I stir cardamom and bit of maple syrup into my yogurt - yum!
  • Need more fat? top with nut butter (almond, peanut, cashew), ghee, or grass fed butter (try Kerrygold - we buy ours at Costco)
  • Need more carbohydrate? sprinkle with raisins, sliced banana, blueberries, strawberries, or granola; top with maple syrup or honey
 " ["post_title"]=> string(35) "Gluten Free Banana Oatmeal Pancakes" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(35) "gluten-free-banana-oatmeal-pancakes" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-05-19 10:17:50" ["post_modified_gmt"]=> string(19) "2019-05-19 14:17:50" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5135" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "0" ["filter"]=> string(3) "raw" } [3]=> object(WP_Post)#367 (24) { ["ID"]=> int(5084) ["post_author"]=> string(1) "8" ["post_date"]=> string(19) "2019-03-24 10:43:43" ["post_date_gmt"]=> string(19) "2019-03-24 14:43:43" ["post_content"]=> string(4475) "I want to ferment EVERYTHING.  After a couple batches of sauerkraut, tasty, yet lacking in creativity, I bought a giant bag of rejected, "ugly" carrots. You've seen them before, or it's possible you haven't noticed them, the "juicing carrots" hidden in a nondescript corner of the produce department. They are misshapen, knobby, and broken.  They are the carrots too unsightly to be displayed for the discerning shopper to choose from an otherwise beautiful produce display.  These rejects are perfect for hiding in a clay pot to ferment to perfection. I eagerly await the day when Western Medicine Doctors ask about diet and lifestyle when diagnosing and prescribing.  We aren't there yet, but I believe we are getting close.  If you experience frequent heartburn, headaches, mystery allergies, IBS symptoms, etc., I'm not proposing this fermented carrot recipe will cure you, but questioning your diet and lifestyle will likely take you farther than a new pharmaceutical or some Tums®. The best medicine we can give ourselves is in the food we eat.  Knowledge of gut health and the benefits of probiotics, such as those found in fermented foods, is becoming increasingly more commonplace.  Some even argue that we ARE our gut bacteria, as our gut health impacts our mood, digestion, and hormone balance (or imbalance!).  If any of this information surprises, shocks, or bewilders you, I highly recommend reading a book on the topic (try Brain Maker by David Perlmutter and Kristin Loberg). Nutritious meets delicious with these tangy, crispy carrots, fermented with dill and shallot.  They are a great snack straight from the jar or a colorful addition to a dinner plate.  I was inspired by MakeSauerkraut.com What you'll need: Carrots (as much as you have room for in your fermentation vessel) Flavors (mix and match herbs and spices: garlic, mint, ginger, jalepeño, onion, dill, cardamom, peppercorn, the list goes on) Sea Salt Filtered water Glass jar with tight sealing lid or fermentation crock What you'll do: Mix enough salt water (1 Tbsp salt per 2 cups water) to cover your carrots.  Pick your flavors (I used dill, sliced shallot, and peppercorn) and place at the bottom of your vessel.  Use a glass jar with tightly sealing lid or a fermentation crock.  Do not use plastic or metal. Slice carrots into 1/4" carrot sticks, making them 1" shorter in length than the vessel they will be stored in.  Choose organic and don't use baby carrots, as they are often treated to maintain color and will not ferment.  Squeeze carrot slices into the vessel on top of the garnishes, and then pour salt water over the carrots.  Be sure carrots are completely covered in water, otherwise mold may grow. Let sit in a dark place for 1-3 weeks.  If using a jar, burp the jar every day or two to let gasses escape.  Taste after one week, and age until desired flavor is reached.  Move to the fridge when they taste to your liking!  Note they will ferment more quickly in warmer in temperatures.  What takes one week in the summer may take three weeks in the winter.  I fermented mine for three weeks, and despite those of you who may have spring weather, it is still very much winter in Vermont! Until next time, Corrie Austin" ["post_title"]=> string(33) "A Love Affair with Fermented Fare" ["post_excerpt"]=> string(167) "Fermented carrots are easy, tangy, crispy, flavorful, colorful, and nutritious. What's not to love!? Learn how to make your own with a variety of flavor suggestions." ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(33) "a-love-affair-with-fermented-fare" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-03-24 10:43:51" ["post_modified_gmt"]=> string(19) "2019-03-24 14:43:51" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5084" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "4" ["filter"]=> string(3) "raw" } [4]=> object(WP_Post)#288 (24) { ["ID"]=> int(5035) ["post_author"]=> string(1) "1" ["post_date"]=> string(19) "2019-01-20 12:30:29" ["post_date_gmt"]=> string(19) "2019-01-20 16:30:29" ["post_content"]=> string(6067) "**Update! You know what you could do with this?  Make Szegediner Gulasch (German Sauerkraut Beef Gulash) - it's a tad on the spicy side, but very very tasty!  I served mine over roasted potatoes and topped with sour cream. YUM! Don't be intimidated by home fermenting, it is surprisingly and refreshingly simple.  I'm no expert, but I have successfully produced kombucha (shoot me a note if you're local and would like a scoby mother to start your own kombucha), apple cider vinegar (I also have a vinegar mother if you're interested), and most recently, sauerkraut.  Fermented foods are nutritious and delicious - what's not to love?! Health benefits of fermented foods: The microbial world inside our bodies, referred to as our microbiome, is credited/blamed for our digestion/struggle to digest, moods, satiety/cravings, immune system, etc.  You can see why it's important to ensure your microbiome is well cared for.  The probiotics found in fermented foods support the proliferation of the healthy bacteria in our microbiomes. Interested in knowing more? Read: It Starts with Food by Dallas and Melissa Hartwig or Grain Brain by David Perlmutter.  Listen: "Paleo Magazine Radio #247" Watch or listen: "Joe Rogan Experience #1054" Things to know about home fermenting:
  • Watch out for mold and visible fuzz - mold is bad.  Use fermentation weights (a glass jar filled with water also works) to keep solids under the water.  Fermenting is an anaerobic process, and air facilitates mold growth.
  • Don't fret if it gets a white film - it's a natural yeast byproduct of the ferment.  Simply spoon it off the top and you're good to go.
  • Strong smell is OK and expected - don't worry, the unpleasant and pungent stink will inform you if a batch goes bad.
  • Vegetables should maintain vibrancy - it is a sign of spoiled vegetables if they get slimy, brown, and discolored.
  • Fermentation duration varies depending on temperature - the colder it is, the longer it will take.
[caption id="attachment_5039" align="aligncenter" width="520"] Top view of fermentation weights holding the kraut under the liquid.[/caption] Make your own kraut:
What you'll need:
  • 1 Large/2 small heads of red or green cabbage
  • 2 Tbsp sea salt
  • Fermenting vessel; either a Large glass jar with a lid (ask your local bartender to save you a giant olive jar) or use a fermentation crock (I use this one)
  • Fermentation weights (you can use a glass jar filled with water - be sure it fits through the top of your fermentation vessel)
  • Optional extras: caraway, apple, carrot, onion, and/or garlic
Thinly slice the cabbage and optional add-ins.  I like to do this with the slicing blade of my food processor.  Put shredded cabbage into a large bowl with the sea salt.  Depending on how much you make, you may need to do this in batches. [caption id="attachment_5040" align="aligncenter" width="520"] Pre and post mashed cabbage. Be patient, it takes time and strong hands to break the cabbage down.[/caption] Mash the cabbage for ~10 minutes with a potato masher, muddler, or your hands.  I prefer starting with the potato masher to get the process started, then use my hands - it's a serious finger exercise.  The cabbage will break down and release water.  If there is not enough cabbage water to fully cover your cabbage, top with filtered water until it is all covered. Weigh down cabbage and cover vessel.  If using a fermentation crock, be sure to keep the water lip filled to avoid exposing your ferment to oxygen.  If using a jar, either seal tightly and burp daily to release pressure, or cover with a coffee filter or cloth napkin secured with a rubber band.  Ferment at least two weeks, tasting each week until desired flavor and texture has been reached.
Have your own fermenting success stories, requests, or ideas?  Please share in comments below! Until next time, Corrie Austin" ["post_title"]=> string(52) "Strong Hands + Patience: Recipes for Home Fermenting" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(49) "strong-hands-patience-recipes-for-home-fermenting" ["to_ping"]=> string(0) "" ["pinged"]=> string(221) "https://www.drperlmutter.com/about/grain-brain-by-david-perlmutter/ http://inthekitchenwithbronwyn.com/recipes/three-uses-for-a-bounty-of-apples/ https://magnoliadays.com/szegediner-gulasch-german-sauerkraut-beef-goulash/" ["post_modified"]=> string(19) "2019-02-07 08:20:10" ["post_modified_gmt"]=> string(19) "2019-02-07 12:20:10" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5035" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "4" ["filter"]=> string(3) "raw" } } ["post"]=> object(WP_Post)#372 (24) { ["ID"]=> int(5167) ["post_author"]=> string(1) "8" ["post_date"]=> string(19) "2019-06-02 13:26:29" ["post_date_gmt"]=> string(19) "2019-06-02 17:26:29" ["post_content"]=> string(4331) " READ THE FULL BLOG POST HERE Unagi, aka BBQ Freshwater Eel, is a delicious combination of salty and sweet.  The following will tell you how to make tasty unagi sauce, prepare homemade BBQ Eel, as well as serving suggestions.  Unigi sauce can be used to grill your own eel, or as a condiment. It is great as a substitute for teriyaki sauce; marinade for chicken, beef, or pork; addition to fried rice; sauté sauce for mushrooms; the list goes on!

UNAGI SAUCE

Ingredients: 1/2 cup mirin* 1/2 cup cooking sake† 1/2 cup soy sauce‡ 1/4 cup sugar *Be a conscientious shopper when looking for Mirin.  Both of the local Asian grocers were selling "aji-Mirin," which is basically corn syrup.  I found Eden Mirin at our local co-op, City Market (go figure!). †I substituted cooking rice wine, as I could not find cooking sake.  You could probably use regular sake, as well.  If you have food allergies, be careful when buying rice wines, as many of them include gluten.  There is typically an allergen warning on the label.  I used Lily Cooking Michiu, which is gluten free. ‡Our house is gluten free, so we substituted with soy-free coconut aminos.  Other gluten free options are to use Bragg's Liquid Aminos. Method: Put all ingredients into a small saucepan and stir until blended.  Bring to a low boil, then simmer, uncovered, until sauce thickens (about 15 minutes). You can scale the recipe up or down.  Just use a 2:1 ratio for each liquid:sugar.  Makes about one cup, as listed.

BBQ Eel

Ingredients: 1 lb Freshwater Eel 1 cup Unagi Sauce Method: Here is where I admit I am no butchering expert.  I watched some YouTube videos of prepping eel, but the people in the videos are VERY adept with a knife.  So...I took about 30 minutes to do a sloppier job of what the guys in the video did in about 60 seconds.  To prep, gut it, get the bones out, cut in half lengthwise, then cut into 4" steaks.  Leave the skin on - it will help while grilling. Start your grill and turn heat to medium.  While the grill is heating, skewer the steaks. Grill the Eel, skin side down, for three minutes.  Flip and grill another three minutes.  Turn the eel, baste with unagi sauce, and grill one minute skin side.  Flip again, baste with more unagi sauce, and grill one more minute.

Serving Suggestions

Serve with rice, cucumber, bell pepper, and green onion.  Drizzle some of the remaining unagi sauce over the dish.  There are many more suggestions on the website, Savor Japan. Comments: While it may be common to eat the skin on the eel served at a Japanese or sushi restaurant, I found the skin to be tougher than I'd like.  It was very easy to peel after cooking." ["post_title"]=> string(43) "Unagi - Preparation and Serving Suggestions" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(41) "unagi-preparation-and-serving-suggestions" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-06-02 21:24:22" ["post_modified_gmt"]=> string(19) "2019-06-03 01:24:22" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5167" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "2" ["filter"]=> string(3) "raw" } ["queried_object"]=> object(WP_Term)#286 (16) { ["term_id"]=> int(3) ["name"]=> string(7) "recipes" ["slug"]=> string(7) "recipes" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(3) ["taxonomy"]=> string(8) "category" ["description"]=> string(0) "" ["parent"]=> int(0) ["count"]=> int(36) ["filter"]=> string(3) "raw" ["cat_ID"]=> int(3) ["category_count"]=> int(36) ["category_description"]=> string(0) "" ["cat_name"]=> string(7) "recipes" ["category_nicename"]=> string(7) "recipes" ["category_parent"]=> int(0) } ["queried_object_id"]=> int(3) }
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2 responses to “Unagi – Preparation and Serving Suggestions”

  1. Kellie says:

    Wow! It looks delicious! I’m impressed with your adventuresomeness.
    (BTW my phone didn’t want to recognize “adventuresomeness.” It wanted to write “adventuresome essay” which is also accurate.)

    PS Why not post the “before “ picture? 😉

    • Corrie Austin says:

      Hi mom, the links sent weird…I posted the recipe before the blog so that I could link to it. Then when the email went out, it sent a link to just the recipe. I think I will re-post the blog next weekend so it will send the proper link!
      I like “adventuresomeness”

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Go Bananas at Burlington Farmer’s Market

Like many people who live locally, I went to opening day of Burlington’s Farmer’s Market.  Also like many people, my intentions for being there were to score some local produce, people watch, and admire local handiwork.  My intentions were NOT to get a free banana, obviously not local, and a lesson on the banana trade.

Upon entering the market, I was greeted by a genial man dressed as a banana.  He handed me a free banana, then delved into a passionate and shocking speech about the banana trade.  If you believe, as I do, in the power of voting with your dollar as a conscientious consumer, whether motivated by humanitarian or environmental causes, I guarantee you will change your banana shopping habits after learning what I have learned.

Shocker #1: INFERTILITY

DBCP, a pesticide introduced in the 1950’s, was discovered to cause infertility in males.  Despite this knowledge, DBCP is still widely used for banana crops in developing countries, where the local residents are NOT educated on the danger of its use.

Shocker #1: MONOCULTURE

I don’t know how I didn’t know this, but bananas are a monoculture in many regions in Central America.  Monocultures lead to plant pathogens, diseases, and unhealthy soils, which leads to the use of dangerous agrocides, industrial fertilizers, and even extinction.

Shocker #2: TERRORISM

It’s a long story, which you can learn for yourself in the documentary, Bananaland, but the cliff notes version is: the fruit company, Chiquita, knowingly funds registered terrorist groups in direct relationship to growing banana crops.

What we can do about it:

  • Buy organic
  • Buy fair trade
  • Tell your friends

What should you do with your fair trade, organic bananas? Make these tasty Gluten Free Banana Oatmeal Pancakes!

*Side note: Burlington Farmer’s Market has temporarily moved to 345 Pine Street

Resources: Peace and Justice Center, Food Empowerment Project, Center for Science in the Public Interest

Until next time,

Corrie Austin

Posted: 5-19-2019

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READ THE FULL BLOG POST HERE

Unagi, aka BBQ Freshwater Eel, is a delicious combination of salty and sweet.  The following will tell you how to make tasty unagi sauce, prepare homemade BBQ Eel, as well as serving suggestions.  Unigi sauce can be used to grill your own eel, or as a condiment. It is great as a substitute for teriyaki sauce; marinade for chicken, beef, or pork; addition to fried rice; sauté sauce for mushrooms; the list goes on!

UNAGI SAUCE

Ingredients: 1/2 cup mirin* 1/2 cup cooking sake† 1/2 cup soy sauce‡ 1/4 cup sugar *Be a conscientious shopper when looking for Mirin.  Both of the local Asian grocers were selling "aji-Mirin," which is basically corn syrup.  I found Eden Mirin at our local co-op, City Market (go figure!). †I substituted cooking rice wine, as I could not find cooking sake.  You could probably use regular sake, as well.  If you have food allergies, be careful when buying rice wines, as many of them include gluten.  There is typically an allergen warning on the label.  I used Lily Cooking Michiu, which is gluten free. ‡Our house is gluten free, so we substituted with soy-free coconut aminos.  Other gluten free options are to use Bragg's Liquid Aminos. Method: Put all ingredients into a small saucepan and stir until blended.  Bring to a low boil, then simmer, uncovered, until sauce thickens (about 15 minutes). You can scale the recipe up or down.  Just use a 2:1 ratio for each liquid:sugar.  Makes about one cup, as listed.

BBQ Eel

Ingredients: 1 lb Freshwater Eel 1 cup Unagi Sauce Method: Here is where I admit I am no butchering expert.  I watched some YouTube videos of prepping eel, but the people in the videos are VERY adept with a knife.  So...I took about 30 minutes to do a sloppier job of what the guys in the video did in about 60 seconds.  To prep, gut it, get the bones out, cut in half lengthwise, then cut into 4" steaks.  Leave the skin on - it will help while grilling. Start your grill and turn heat to medium.  While the grill is heating, skewer the steaks. Grill the Eel, skin side down, for three minutes.  Flip and grill another three minutes.  Turn the eel, baste with unagi sauce, and grill one minute skin side.  Flip again, baste with more unagi sauce, and grill one more minute.

Serving Suggestions

Serve with rice, cucumber, bell pepper, and green onion.  Drizzle some of the remaining unagi sauce over the dish.  There are many more suggestions on the website, Savor Japan. Comments: While it may be common to eat the skin on the eel served at a Japanese or sushi restaurant, I found the skin to be tougher than I'd like.  It was very easy to peel after cooking." ["post_title"]=> string(43) "Unagi - Preparation and Serving Suggestions" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(41) "unagi-preparation-and-serving-suggestions" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-06-02 21:24:22" ["post_modified_gmt"]=> string(19) "2019-06-03 01:24:22" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5167" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "2" ["filter"]=> string(3) "raw" } [1]=> object(WP_Post)#371 (24) { ["ID"]=> int(5133) ["post_author"]=> string(1) "8" ["post_date"]=> string(19) "2019-05-19 10:09:13" ["post_date_gmt"]=> string(19) "2019-05-19 14:09:13" ["post_content"]=> string(3488) " Like many people who live locally, I went to opening day of Burlington's Farmer's Market.  Also like many people, my intentions for being there were to score some local produce, people watch, and admire local handiwork.  My intentions were NOT to get a free banana, obviously not local, and a lesson on the banana trade. Upon entering the market, I was greeted by a genial man dressed as a banana.  He handed me a free banana, then delved into a passionate and shocking speech about the banana trade.  If you believe, as I do, in the power of voting with your dollar as a conscientious consumer, whether motivated by humanitarian or environmental causes, I guarantee you will change your banana shopping habits after learning what I have learned.

Shocker #1: INFERTILITY

DBCP, a pesticide introduced in the 1950's, was discovered to cause infertility in males.  Despite this knowledge, DBCP is still widely used for banana crops in developing countries, where the local residents are NOT educated on the danger of its use.

Shocker #1: MONOCULTURE

I don't know how I didn't know this, but bananas are a monoculture in many regions in Central America.  Monocultures lead to plant pathogens, diseases, and unhealthy soils, which leads to the use of dangerous agrocides, industrial fertilizers, and even extinction.

Shocker #2: TERRORISM

It's a long story, which you can learn for yourself in the documentary, Bananaland, but the cliff notes version is: the fruit company, Chiquita, knowingly funds registered terrorist groups in direct relationship to growing banana crops.

What we can do about it:

  • Buy organic
  • Buy fair trade
  • Tell your friends
What should you do with your fair trade, organic bananas? Make these tasty Gluten Free Banana Oatmeal Pancakes! *Side note: Burlington Farmer's Market has temporarily moved to 345 Pine Street Resources: Peace and Justice Center, Food Empowerment Project, Center for Science in the Public Interest Until next time, Corrie Austin" ["post_title"]=> string(40) "Go Bananas at Burlington Farmer's Market" ["post_excerpt"]=> string(183) "Vote with your dollar! Buy organic and buy fair trade! Make conscientious food choices after learning the shocking history of bananas. Gluten free banana pancake recipe included. " ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(39) "go-bananas-at-burlington-farmers-market" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-05-19 10:31:17" ["post_modified_gmt"]=> string(19) "2019-05-19 14:31:17" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5133" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "2" ["filter"]=> string(3) "raw" } [2]=> object(WP_Post)#368 (24) { ["ID"]=> int(5135) ["post_author"]=> string(1) "8" ["post_date"]=> string(19) "2019-05-12 10:38:25" ["post_date_gmt"]=> string(19) "2019-05-12 14:38:25" ["post_content"]=> string(2365) "

Gluten Free Banana Oatmeal Pancakes

Easily double, triple, or quadruple your recipe!  The below ingredient list make 5. Enjoy these fresh or prepare ahead as food prep.  I make a triple batch of the below on Sunday morning and enjoy a couple hot off the griddle, then save the rest in the fridge for up to one week, or freezer for up to six weeks.  Take them straight from the freezer and pop them in the toaster - so easy!

Ingredients:

1  ripe  banana (the browner, the better!) 1 egg 1/2 scoop whey protein (optional - nutrition facts include the whey) pinch of cinnamon, cardamom, nutmeg, and/or allspice (I am partial to cinnamon and cardamom) 1/2 c oat Optional add-ins: raisins, blueberries, chocolate chips

Method:

Pre-heat griddle or large fry pan.  While griddle heats, mash together the banana and egg until mostly smooth; some small banana pieces are OK.  Add in dry ingredients and stir til combined.  Pour 1/4 cup servings on griddle or into pan.  These hold together well, so no need for cooking oils (I like coconut oil or grass fed butter!) unless using a non-non-stick surface. Cook 2-3 minutes per side. If making for food prep, cool on cooling rack before storing in fridge or freezer in an air tight container.

Nutrition Facts (per 1 pancake)

7.5g Carbohydrate, 5.5g Protein, 1.5g Fat, 65 calories Serving suggestions according to macro nutrient needs:
  • Need more protein? Serve with light or fat free Greek yogurt.  I stir cardamom and bit of maple syrup into my yogurt - yum!
  • Need more fat? top with nut butter (almond, peanut, cashew), ghee, or grass fed butter (try Kerrygold - we buy ours at Costco)
  • Need more carbohydrate? sprinkle with raisins, sliced banana, blueberries, strawberries, or granola; top with maple syrup or honey
 " ["post_title"]=> string(35) "Gluten Free Banana Oatmeal Pancakes" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(35) "gluten-free-banana-oatmeal-pancakes" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-05-19 10:17:50" ["post_modified_gmt"]=> string(19) "2019-05-19 14:17:50" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5135" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "0" ["filter"]=> string(3) "raw" } [3]=> object(WP_Post)#367 (24) { ["ID"]=> int(5084) ["post_author"]=> string(1) "8" ["post_date"]=> string(19) "2019-03-24 10:43:43" ["post_date_gmt"]=> string(19) "2019-03-24 14:43:43" ["post_content"]=> string(4475) "I want to ferment EVERYTHING.  After a couple batches of sauerkraut, tasty, yet lacking in creativity, I bought a giant bag of rejected, "ugly" carrots. You've seen them before, or it's possible you haven't noticed them, the "juicing carrots" hidden in a nondescript corner of the produce department. They are misshapen, knobby, and broken.  They are the carrots too unsightly to be displayed for the discerning shopper to choose from an otherwise beautiful produce display.  These rejects are perfect for hiding in a clay pot to ferment to perfection. I eagerly await the day when Western Medicine Doctors ask about diet and lifestyle when diagnosing and prescribing.  We aren't there yet, but I believe we are getting close.  If you experience frequent heartburn, headaches, mystery allergies, IBS symptoms, etc., I'm not proposing this fermented carrot recipe will cure you, but questioning your diet and lifestyle will likely take you farther than a new pharmaceutical or some Tums®. The best medicine we can give ourselves is in the food we eat.  Knowledge of gut health and the benefits of probiotics, such as those found in fermented foods, is becoming increasingly more commonplace.  Some even argue that we ARE our gut bacteria, as our gut health impacts our mood, digestion, and hormone balance (or imbalance!).  If any of this information surprises, shocks, or bewilders you, I highly recommend reading a book on the topic (try Brain Maker by David Perlmutter and Kristin Loberg). Nutritious meets delicious with these tangy, crispy carrots, fermented with dill and shallot.  They are a great snack straight from the jar or a colorful addition to a dinner plate.  I was inspired by MakeSauerkraut.com What you'll need: Carrots (as much as you have room for in your fermentation vessel) Flavors (mix and match herbs and spices: garlic, mint, ginger, jalepeño, onion, dill, cardamom, peppercorn, the list goes on) Sea Salt Filtered water Glass jar with tight sealing lid or fermentation crock What you'll do: Mix enough salt water (1 Tbsp salt per 2 cups water) to cover your carrots.  Pick your flavors (I used dill, sliced shallot, and peppercorn) and place at the bottom of your vessel.  Use a glass jar with tightly sealing lid or a fermentation crock.  Do not use plastic or metal. Slice carrots into 1/4" carrot sticks, making them 1" shorter in length than the vessel they will be stored in.  Choose organic and don't use baby carrots, as they are often treated to maintain color and will not ferment.  Squeeze carrot slices into the vessel on top of the garnishes, and then pour salt water over the carrots.  Be sure carrots are completely covered in water, otherwise mold may grow. Let sit in a dark place for 1-3 weeks.  If using a jar, burp the jar every day or two to let gasses escape.  Taste after one week, and age until desired flavor is reached.  Move to the fridge when they taste to your liking!  Note they will ferment more quickly in warmer in temperatures.  What takes one week in the summer may take three weeks in the winter.  I fermented mine for three weeks, and despite those of you who may have spring weather, it is still very much winter in Vermont! Until next time, Corrie Austin" ["post_title"]=> string(33) "A Love Affair with Fermented Fare" ["post_excerpt"]=> string(167) "Fermented carrots are easy, tangy, crispy, flavorful, colorful, and nutritious. What's not to love!? Learn how to make your own with a variety of flavor suggestions." ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(33) "a-love-affair-with-fermented-fare" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-03-24 10:43:51" ["post_modified_gmt"]=> string(19) "2019-03-24 14:43:51" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5084" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "4" ["filter"]=> string(3) "raw" } [4]=> object(WP_Post)#288 (24) { ["ID"]=> int(5035) ["post_author"]=> string(1) "1" ["post_date"]=> string(19) "2019-01-20 12:30:29" ["post_date_gmt"]=> string(19) "2019-01-20 16:30:29" ["post_content"]=> string(6067) "**Update! You know what you could do with this?  Make Szegediner Gulasch (German Sauerkraut Beef Gulash) - it's a tad on the spicy side, but very very tasty!  I served mine over roasted potatoes and topped with sour cream. YUM! Don't be intimidated by home fermenting, it is surprisingly and refreshingly simple.  I'm no expert, but I have successfully produced kombucha (shoot me a note if you're local and would like a scoby mother to start your own kombucha), apple cider vinegar (I also have a vinegar mother if you're interested), and most recently, sauerkraut.  Fermented foods are nutritious and delicious - what's not to love?! Health benefits of fermented foods: The microbial world inside our bodies, referred to as our microbiome, is credited/blamed for our digestion/struggle to digest, moods, satiety/cravings, immune system, etc.  You can see why it's important to ensure your microbiome is well cared for.  The probiotics found in fermented foods support the proliferation of the healthy bacteria in our microbiomes. Interested in knowing more? Read: It Starts with Food by Dallas and Melissa Hartwig or Grain Brain by David Perlmutter.  Listen: "Paleo Magazine Radio #247" Watch or listen: "Joe Rogan Experience #1054" Things to know about home fermenting:
  • Watch out for mold and visible fuzz - mold is bad.  Use fermentation weights (a glass jar filled with water also works) to keep solids under the water.  Fermenting is an anaerobic process, and air facilitates mold growth.
  • Don't fret if it gets a white film - it's a natural yeast byproduct of the ferment.  Simply spoon it off the top and you're good to go.
  • Strong smell is OK and expected - don't worry, the unpleasant and pungent stink will inform you if a batch goes bad.
  • Vegetables should maintain vibrancy - it is a sign of spoiled vegetables if they get slimy, brown, and discolored.
  • Fermentation duration varies depending on temperature - the colder it is, the longer it will take.
[caption id="attachment_5039" align="aligncenter" width="520"] Top view of fermentation weights holding the kraut under the liquid.[/caption] Make your own kraut:
What you'll need:
  • 1 Large/2 small heads of red or green cabbage
  • 2 Tbsp sea salt
  • Fermenting vessel; either a Large glass jar with a lid (ask your local bartender to save you a giant olive jar) or use a fermentation crock (I use this one)
  • Fermentation weights (you can use a glass jar filled with water - be sure it fits through the top of your fermentation vessel)
  • Optional extras: caraway, apple, carrot, onion, and/or garlic
Thinly slice the cabbage and optional add-ins.  I like to do this with the slicing blade of my food processor.  Put shredded cabbage into a large bowl with the sea salt.  Depending on how much you make, you may need to do this in batches. [caption id="attachment_5040" align="aligncenter" width="520"] Pre and post mashed cabbage. Be patient, it takes time and strong hands to break the cabbage down.[/caption] Mash the cabbage for ~10 minutes with a potato masher, muddler, or your hands.  I prefer starting with the potato masher to get the process started, then use my hands - it's a serious finger exercise.  The cabbage will break down and release water.  If there is not enough cabbage water to fully cover your cabbage, top with filtered water until it is all covered. Weigh down cabbage and cover vessel.  If using a fermentation crock, be sure to keep the water lip filled to avoid exposing your ferment to oxygen.  If using a jar, either seal tightly and burp daily to release pressure, or cover with a coffee filter or cloth napkin secured with a rubber band.  Ferment at least two weeks, tasting each week until desired flavor and texture has been reached.
Have your own fermenting success stories, requests, or ideas?  Please share in comments below! Until next time, Corrie Austin" ["post_title"]=> string(52) "Strong Hands + Patience: Recipes for Home Fermenting" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(49) "strong-hands-patience-recipes-for-home-fermenting" ["to_ping"]=> string(0) "" ["pinged"]=> string(221) "https://www.drperlmutter.com/about/grain-brain-by-david-perlmutter/ http://inthekitchenwithbronwyn.com/recipes/three-uses-for-a-bounty-of-apples/ https://magnoliadays.com/szegediner-gulasch-german-sauerkraut-beef-goulash/" ["post_modified"]=> string(19) "2019-02-07 08:20:10" ["post_modified_gmt"]=> string(19) "2019-02-07 12:20:10" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5035" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "4" ["filter"]=> string(3) "raw" } } ["post"]=> object(WP_Post)#371 (24) { ["ID"]=> int(5133) ["post_author"]=> string(1) "8" ["post_date"]=> string(19) "2019-05-19 10:09:13" ["post_date_gmt"]=> string(19) "2019-05-19 14:09:13" ["post_content"]=> string(3488) " Like many people who live locally, I went to opening day of Burlington's Farmer's Market.  Also like many people, my intentions for being there were to score some local produce, people watch, and admire local handiwork.  My intentions were NOT to get a free banana, obviously not local, and a lesson on the banana trade. Upon entering the market, I was greeted by a genial man dressed as a banana.  He handed me a free banana, then delved into a passionate and shocking speech about the banana trade.  If you believe, as I do, in the power of voting with your dollar as a conscientious consumer, whether motivated by humanitarian or environmental causes, I guarantee you will change your banana shopping habits after learning what I have learned.

Shocker #1: INFERTILITY

DBCP, a pesticide introduced in the 1950's, was discovered to cause infertility in males.  Despite this knowledge, DBCP is still widely used for banana crops in developing countries, where the local residents are NOT educated on the danger of its use.

Shocker #1: MONOCULTURE

I don't know how I didn't know this, but bananas are a monoculture in many regions in Central America.  Monocultures lead to plant pathogens, diseases, and unhealthy soils, which leads to the use of dangerous agrocides, industrial fertilizers, and even extinction.

Shocker #2: TERRORISM

It's a long story, which you can learn for yourself in the documentary, Bananaland, but the cliff notes version is: the fruit company, Chiquita, knowingly funds registered terrorist groups in direct relationship to growing banana crops.

What we can do about it:

  • Buy organic
  • Buy fair trade
  • Tell your friends
What should you do with your fair trade, organic bananas? Make these tasty Gluten Free Banana Oatmeal Pancakes! *Side note: Burlington Farmer's Market has temporarily moved to 345 Pine Street Resources: Peace and Justice Center, Food Empowerment Project, Center for Science in the Public Interest Until next time, Corrie Austin" ["post_title"]=> string(40) "Go Bananas at Burlington Farmer's Market" ["post_excerpt"]=> string(183) "Vote with your dollar! Buy organic and buy fair trade! Make conscientious food choices after learning the shocking history of bananas. Gluten free banana pancake recipe included. " ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(39) "go-bananas-at-burlington-farmers-market" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-05-19 10:31:17" ["post_modified_gmt"]=> string(19) "2019-05-19 14:31:17" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5133" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "2" ["filter"]=> string(3) "raw" } ["queried_object"]=> object(WP_Term)#286 (16) { ["term_id"]=> int(3) ["name"]=> string(7) "recipes" ["slug"]=> string(7) "recipes" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(3) ["taxonomy"]=> string(8) "category" ["description"]=> string(0) "" ["parent"]=> int(0) ["count"]=> int(36) ["filter"]=> string(3) "raw" ["cat_ID"]=> int(3) ["category_count"]=> int(36) ["category_description"]=> string(0) "" ["cat_name"]=> string(7) "recipes" ["category_nicename"]=> string(7) "recipes" ["category_parent"]=> int(0) } ["queried_object_id"]=> int(3) ["comments"]=> array(2) { [0]=> &object(WP_Comment)#1024 (18) { ["comment_ID"]=> string(6) "208723" ["comment_post_ID"]=> string(4) "5167" ["comment_author"]=> string(6) "Kellie" ["comment_author_email"]=> string(17) "Kkutkey@gmail.com" ["comment_author_url"]=> string(0) "" ["comment_author_IP"]=> string(12) "98.246.70.94" ["comment_date"]=> string(19) "2019-06-02 18:39:39" ["comment_date_gmt"]=> string(19) "2019-06-02 22:39:39" ["comment_content"]=> string(258) "Wow! It looks delicious! I’m impressed with your adventuresomeness. (BTW my phone didn’t want to recognize “adventuresomeness.” It wanted to write “adventuresome essay” which is also accurate.) PS Why not post the “before “ picture? 😉" ["comment_karma"]=> string(1) "0" ["comment_approved"]=> string(1) "1" ["comment_agent"]=> string(0) "" ["comment_type"]=> string(0) "" ["comment_parent"]=> string(1) "0" ["user_id"]=> string(1) "0" ["children:protected"]=> array(1) { [208726]=> object(WP_Comment)#1030 (18) { ["comment_ID"]=> string(6) "208726" ["comment_post_ID"]=> string(4) "5167" ["comment_author"]=> string(13) "Corrie Austin" ["comment_author_email"]=> string(35) "bronwyn@inthekitchenwithbronwyn.com" ["comment_author_url"]=> string(0) "" ["comment_author_IP"]=> string(14) "162.247.90.114" ["comment_date"]=> string(19) "2019-06-05 07:19:21" ["comment_date_gmt"]=> string(19) "2019-06-05 11:19:21" ["comment_content"]=> string(267) "Hi mom, the links sent weird...I posted the recipe before the blog so that I could link to it. Then when the email went out, it sent a link to just the recipe. I think I will re-post the blog next weekend so it will send the proper link! I like "adventuresomeness"" ["comment_karma"]=> string(1) "0" ["comment_approved"]=> string(1) "1" ["comment_agent"]=> string(0) "" ["comment_type"]=> string(0) "" ["comment_parent"]=> string(6) "208723" ["user_id"]=> string(1) "1" ["children:protected"]=> array(0) { } ["populated_children:protected"]=> bool(true) ["post_fields:protected"]=> array(21) { [0]=> string(11) "post_author" [1]=> string(9) "post_date" [2]=> string(13) "post_date_gmt" [3]=> string(12) "post_content" [4]=> string(10) "post_title" [5]=> string(12) "post_excerpt" [6]=> string(11) "post_status" [7]=> string(14) "comment_status" [8]=> string(11) "ping_status" [9]=> string(9) "post_name" [10]=> string(7) "to_ping" [11]=> string(6) "pinged" [12]=> string(13) "post_modified" [13]=> string(17) "post_modified_gmt" [14]=> string(21) "post_content_filtered" [15]=> string(11) "post_parent" [16]=> string(4) "guid" [17]=> string(10) "menu_order" [18]=> string(9) "post_type" [19]=> string(14) "post_mime_type" [20]=> string(13) "comment_count" } } } ["populated_children:protected"]=> bool(true) ["post_fields:protected"]=> array(21) { [0]=> string(11) "post_author" [1]=> string(9) "post_date" [2]=> string(13) "post_date_gmt" [3]=> string(12) "post_content" [4]=> string(10) "post_title" [5]=> string(12) "post_excerpt" [6]=> string(11) "post_status" [7]=> string(14) "comment_status" [8]=> string(11) "ping_status" [9]=> string(9) "post_name" [10]=> string(7) "to_ping" [11]=> string(6) "pinged" [12]=> string(13) "post_modified" [13]=> string(17) "post_modified_gmt" [14]=> string(21) "post_content_filtered" [15]=> string(11) "post_parent" [16]=> string(4) "guid" [17]=> string(10) "menu_order" [18]=> string(9) "post_type" [19]=> string(14) "post_mime_type" [20]=> string(13) "comment_count" } } [1]=> &object(WP_Comment)#1030 (18) { ["comment_ID"]=> string(6) "208726" ["comment_post_ID"]=> string(4) "5167" ["comment_author"]=> string(13) "Corrie Austin" ["comment_author_email"]=> string(35) "bronwyn@inthekitchenwithbronwyn.com" ["comment_author_url"]=> string(0) "" ["comment_author_IP"]=> string(14) "162.247.90.114" ["comment_date"]=> string(19) "2019-06-05 07:19:21" ["comment_date_gmt"]=> string(19) "2019-06-05 11:19:21" ["comment_content"]=> string(267) "Hi mom, the links sent weird...I posted the recipe before the blog so that I could link to it. Then when the email went out, it sent a link to just the recipe. I think I will re-post the blog next weekend so it will send the proper link! I like "adventuresomeness"" ["comment_karma"]=> string(1) "0" ["comment_approved"]=> string(1) "1" ["comment_agent"]=> string(0) "" ["comment_type"]=> string(0) "" ["comment_parent"]=> string(6) "208723" ["user_id"]=> string(1) "1" ["children:protected"]=> array(0) { } ["populated_children:protected"]=> bool(true) ["post_fields:protected"]=> array(21) { [0]=> string(11) "post_author" [1]=> string(9) "post_date" [2]=> string(13) "post_date_gmt" [3]=> string(12) "post_content" [4]=> string(10) "post_title" [5]=> string(12) "post_excerpt" [6]=> string(11) "post_status" [7]=> string(14) "comment_status" [8]=> string(11) "ping_status" [9]=> string(9) "post_name" [10]=> string(7) "to_ping" [11]=> string(6) "pinged" [12]=> string(13) "post_modified" [13]=> string(17) "post_modified_gmt" [14]=> string(21) "post_content_filtered" [15]=> string(11) "post_parent" [16]=> string(4) "guid" [17]=> string(10) "menu_order" [18]=> string(9) "post_type" [19]=> string(14) "post_mime_type" [20]=> string(13) "comment_count" } } } ["comments_by_type"]=> array(4) { ["comment"]=> array(2) { [0]=> &object(WP_Comment)#1024 (18) { ["comment_ID"]=> string(6) "208723" ["comment_post_ID"]=> string(4) "5167" ["comment_author"]=> string(6) "Kellie" ["comment_author_email"]=> string(17) "Kkutkey@gmail.com" ["comment_author_url"]=> string(0) "" ["comment_author_IP"]=> string(12) "98.246.70.94" ["comment_date"]=> string(19) "2019-06-02 18:39:39" ["comment_date_gmt"]=> string(19) "2019-06-02 22:39:39" ["comment_content"]=> string(258) "Wow! It looks delicious! I’m impressed with your adventuresomeness. (BTW my phone didn’t want to recognize “adventuresomeness.” It wanted to write “adventuresome essay” which is also accurate.) PS Why not post the “before “ picture? 😉" ["comment_karma"]=> string(1) "0" ["comment_approved"]=> string(1) "1" ["comment_agent"]=> string(0) "" ["comment_type"]=> string(0) "" ["comment_parent"]=> string(1) "0" ["user_id"]=> string(1) "0" ["children:protected"]=> array(1) { [208726]=> object(WP_Comment)#1030 (18) { ["comment_ID"]=> string(6) "208726" ["comment_post_ID"]=> string(4) "5167" ["comment_author"]=> string(13) "Corrie Austin" ["comment_author_email"]=> string(35) "bronwyn@inthekitchenwithbronwyn.com" ["comment_author_url"]=> string(0) "" ["comment_author_IP"]=> string(14) "162.247.90.114" ["comment_date"]=> string(19) "2019-06-05 07:19:21" ["comment_date_gmt"]=> string(19) "2019-06-05 11:19:21" ["comment_content"]=> string(267) "Hi mom, the links sent weird...I posted the recipe before the blog so that I could link to it. Then when the email went out, it sent a link to just the recipe. I think I will re-post the blog next weekend so it will send the proper link! I like "adventuresomeness"" ["comment_karma"]=> string(1) "0" ["comment_approved"]=> string(1) "1" ["comment_agent"]=> string(0) "" ["comment_type"]=> string(0) "" ["comment_parent"]=> string(6) "208723" ["user_id"]=> string(1) "1" ["children:protected"]=> array(0) { } ["populated_children:protected"]=> bool(true) ["post_fields:protected"]=> array(21) { [0]=> string(11) "post_author" [1]=> string(9) "post_date" [2]=> string(13) "post_date_gmt" [3]=> string(12) "post_content" [4]=> string(10) "post_title" [5]=> string(12) "post_excerpt" [6]=> string(11) "post_status" [7]=> string(14) "comment_status" [8]=> string(11) "ping_status" [9]=> string(9) "post_name" [10]=> string(7) "to_ping" [11]=> string(6) "pinged" [12]=> string(13) "post_modified" [13]=> string(17) "post_modified_gmt" [14]=> string(21) "post_content_filtered" [15]=> string(11) "post_parent" [16]=> string(4) "guid" [17]=> string(10) "menu_order" [18]=> string(9) "post_type" [19]=> string(14) "post_mime_type" [20]=> string(13) "comment_count" } } } ["populated_children:protected"]=> bool(true) ["post_fields:protected"]=> array(21) { [0]=> string(11) "post_author" [1]=> string(9) "post_date" [2]=> string(13) "post_date_gmt" [3]=> string(12) "post_content" [4]=> string(10) "post_title" [5]=> string(12) "post_excerpt" [6]=> string(11) "post_status" [7]=> string(14) "comment_status" [8]=> string(11) "ping_status" [9]=> string(9) "post_name" [10]=> string(7) "to_ping" [11]=> string(6) "pinged" [12]=> string(13) "post_modified" [13]=> string(17) "post_modified_gmt" [14]=> string(21) "post_content_filtered" [15]=> string(11) "post_parent" [16]=> string(4) "guid" [17]=> string(10) "menu_order" [18]=> string(9) "post_type" [19]=> string(14) "post_mime_type" [20]=> string(13) "comment_count" } } [1]=> &object(WP_Comment)#1030 (18) { ["comment_ID"]=> string(6) "208726" ["comment_post_ID"]=> string(4) "5167" ["comment_author"]=> string(13) "Corrie Austin" ["comment_author_email"]=> string(35) "bronwyn@inthekitchenwithbronwyn.com" ["comment_author_url"]=> string(0) "" ["comment_author_IP"]=> string(14) "162.247.90.114" ["comment_date"]=> string(19) "2019-06-05 07:19:21" ["comment_date_gmt"]=> string(19) "2019-06-05 11:19:21" ["comment_content"]=> string(267) "Hi mom, the links sent weird...I posted the recipe before the blog so that I could link to it. Then when the email went out, it sent a link to just the recipe. I think I will re-post the blog next weekend so it will send the proper link! I like "adventuresomeness"" ["comment_karma"]=> string(1) "0" ["comment_approved"]=> string(1) "1" ["comment_agent"]=> string(0) "" ["comment_type"]=> string(0) "" ["comment_parent"]=> string(6) "208723" ["user_id"]=> string(1) "1" ["children:protected"]=> array(0) { } ["populated_children:protected"]=> bool(true) ["post_fields:protected"]=> array(21) { [0]=> string(11) "post_author" [1]=> string(9) "post_date" [2]=> string(13) "post_date_gmt" [3]=> string(12) "post_content" [4]=> string(10) "post_title" [5]=> string(12) "post_excerpt" [6]=> string(11) "post_status" [7]=> string(14) "comment_status" [8]=> string(11) "ping_status" [9]=> string(9) "post_name" [10]=> string(7) "to_ping" [11]=> string(6) "pinged" [12]=> string(13) "post_modified" [13]=> string(17) "post_modified_gmt" [14]=> string(21) "post_content_filtered" [15]=> string(11) "post_parent" [16]=> string(4) "guid" [17]=> string(10) "menu_order" [18]=> string(9) "post_type" [19]=> string(14) "post_mime_type" [20]=> string(13) "comment_count" } } } ["trackback"]=> array(0) { } ["pingback"]=> array(0) { } ["pings"]=> array(0) { } } }
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2 responses to “Go Bananas at Burlington Farmer’s Market”

  1. It’s so funny that there is a danger to the pesticides used on bananas. I remember long ago my mother feeling that bananas were excellent fruit to give us children since she didn’t have to wash them and were so easy for long trips, etc. But, a year or so ago, I stopped eating bananas, a fruit I used often sliced on my granola…and, I felt better. Who knows but with food, I think there are no coincidences.

    • Corrie Austin says:

      There’s a reason we are friends! I agree with so many of the things you just said. I agree – food can either be our medicine or our disease. I have not stopped eating bananas, but I am careful to source them organic and fair trade. I also rely on the “dirty dozen” and “clean fifteen” lists for guidance while I grocery shop.

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Gluten Free Banana Oatmeal Pancakes

Gluten Free Banana Oatmeal Pancakes

Easily double, triple, or quadruple your recipe!  The below ingredient list make 5.

Enjoy these fresh or prepare ahead as food prep.  I make a triple batch of the below on Sunday morning and enjoy a couple hot off the griddle, then save the rest in the fridge for up to one week, or freezer for up to six weeks.  Take them straight from the freezer and pop them in the toaster – so easy!

Ingredients:

1  ripe  banana (the browner, the better!)

1 egg

1/2 scoop whey protein (optional – nutrition facts include the whey)

pinch of cinnamon, cardamom, nutmeg, and/or allspice (I am partial to cinnamon and cardamom)

1/2 c oat

Optional add-ins: raisins, blueberries, chocolate chips

Method:

Pre-heat griddle or large fry pan.  While griddle heats, mash together the banana and egg until mostly smooth; some small banana pieces are OK.  Add in dry ingredients and stir til combined.  Pour 1/4 cup servings on griddle or into pan.  These hold together well, so no need for cooking oils (I like coconut oil or grass fed butter!) unless using a non-non-stick surface.

Cook 2-3 minutes per side.

If making for food prep, cool on cooling rack before storing in fridge or freezer in an air tight container.

Nutrition Facts (per 1 pancake)

7.5g Carbohydrate, 5.5g Protein, 1.5g Fat, 65 calories

Serving suggestions according to macro nutrient needs:

  • Need more protein? Serve with light or fat free Greek yogurt.  I stir cardamom and bit of maple syrup into my yogurt – yum!
  • Need more fat? top with nut butter (almond, peanut, cashew), ghee, or grass fed butter (try Kerrygold – we buy ours at Costco)
  • Need more carbohydrate? sprinkle with raisins, sliced banana, blueberries, strawberries, or granola; top with maple syrup or honey

 

Posted: 5-12-2019

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READ THE FULL BLOG POST HERE

Unagi, aka BBQ Freshwater Eel, is a delicious combination of salty and sweet.  The following will tell you how to make tasty unagi sauce, prepare homemade BBQ Eel, as well as serving suggestions.  Unigi sauce can be used to grill your own eel, or as a condiment. It is great as a substitute for teriyaki sauce; marinade for chicken, beef, or pork; addition to fried rice; sauté sauce for mushrooms; the list goes on!

UNAGI SAUCE

Ingredients: 1/2 cup mirin* 1/2 cup cooking sake† 1/2 cup soy sauce‡ 1/4 cup sugar *Be a conscientious shopper when looking for Mirin.  Both of the local Asian grocers were selling "aji-Mirin," which is basically corn syrup.  I found Eden Mirin at our local co-op, City Market (go figure!). †I substituted cooking rice wine, as I could not find cooking sake.  You could probably use regular sake, as well.  If you have food allergies, be careful when buying rice wines, as many of them include gluten.  There is typically an allergen warning on the label.  I used Lily Cooking Michiu, which is gluten free. ‡Our house is gluten free, so we substituted with soy-free coconut aminos.  Other gluten free options are to use Bragg's Liquid Aminos. Method: Put all ingredients into a small saucepan and stir until blended.  Bring to a low boil, then simmer, uncovered, until sauce thickens (about 15 minutes). You can scale the recipe up or down.  Just use a 2:1 ratio for each liquid:sugar.  Makes about one cup, as listed.

BBQ Eel

Ingredients: 1 lb Freshwater Eel 1 cup Unagi Sauce Method: Here is where I admit I am no butchering expert.  I watched some YouTube videos of prepping eel, but the people in the videos are VERY adept with a knife.  So...I took about 30 minutes to do a sloppier job of what the guys in the video did in about 60 seconds.  To prep, gut it, get the bones out, cut in half lengthwise, then cut into 4" steaks.  Leave the skin on - it will help while grilling. Start your grill and turn heat to medium.  While the grill is heating, skewer the steaks. Grill the Eel, skin side down, for three minutes.  Flip and grill another three minutes.  Turn the eel, baste with unagi sauce, and grill one minute skin side.  Flip again, baste with more unagi sauce, and grill one more minute.

Serving Suggestions

Serve with rice, cucumber, bell pepper, and green onion.  Drizzle some of the remaining unagi sauce over the dish.  There are many more suggestions on the website, Savor Japan. Comments: While it may be common to eat the skin on the eel served at a Japanese or sushi restaurant, I found the skin to be tougher than I'd like.  It was very easy to peel after cooking." ["post_title"]=> string(43) "Unagi - Preparation and Serving Suggestions" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(41) "unagi-preparation-and-serving-suggestions" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-06-02 21:24:22" ["post_modified_gmt"]=> string(19) "2019-06-03 01:24:22" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5167" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "2" ["filter"]=> string(3) "raw" } [1]=> object(WP_Post)#371 (24) { ["ID"]=> int(5133) ["post_author"]=> string(1) "8" ["post_date"]=> string(19) "2019-05-19 10:09:13" ["post_date_gmt"]=> string(19) "2019-05-19 14:09:13" ["post_content"]=> string(3488) " Like many people who live locally, I went to opening day of Burlington's Farmer's Market.  Also like many people, my intentions for being there were to score some local produce, people watch, and admire local handiwork.  My intentions were NOT to get a free banana, obviously not local, and a lesson on the banana trade. Upon entering the market, I was greeted by a genial man dressed as a banana.  He handed me a free banana, then delved into a passionate and shocking speech about the banana trade.  If you believe, as I do, in the power of voting with your dollar as a conscientious consumer, whether motivated by humanitarian or environmental causes, I guarantee you will change your banana shopping habits after learning what I have learned.

Shocker #1: INFERTILITY

DBCP, a pesticide introduced in the 1950's, was discovered to cause infertility in males.  Despite this knowledge, DBCP is still widely used for banana crops in developing countries, where the local residents are NOT educated on the danger of its use.

Shocker #1: MONOCULTURE

I don't know how I didn't know this, but bananas are a monoculture in many regions in Central America.  Monocultures lead to plant pathogens, diseases, and unhealthy soils, which leads to the use of dangerous agrocides, industrial fertilizers, and even extinction.

Shocker #2: TERRORISM

It's a long story, which you can learn for yourself in the documentary, Bananaland, but the cliff notes version is: the fruit company, Chiquita, knowingly funds registered terrorist groups in direct relationship to growing banana crops.

What we can do about it:

  • Buy organic
  • Buy fair trade
  • Tell your friends
What should you do with your fair trade, organic bananas? Make these tasty Gluten Free Banana Oatmeal Pancakes! *Side note: Burlington Farmer's Market has temporarily moved to 345 Pine Street Resources: Peace and Justice Center, Food Empowerment Project, Center for Science in the Public Interest Until next time, Corrie Austin" ["post_title"]=> string(40) "Go Bananas at Burlington Farmer's Market" ["post_excerpt"]=> string(183) "Vote with your dollar! Buy organic and buy fair trade! Make conscientious food choices after learning the shocking history of bananas. Gluten free banana pancake recipe included. " ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(39) "go-bananas-at-burlington-farmers-market" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-05-19 10:31:17" ["post_modified_gmt"]=> string(19) "2019-05-19 14:31:17" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5133" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "2" ["filter"]=> string(3) "raw" } [2]=> object(WP_Post)#368 (24) { ["ID"]=> int(5135) ["post_author"]=> string(1) "8" ["post_date"]=> string(19) "2019-05-12 10:38:25" ["post_date_gmt"]=> string(19) "2019-05-12 14:38:25" ["post_content"]=> string(2365) "

Gluten Free Banana Oatmeal Pancakes

Easily double, triple, or quadruple your recipe!  The below ingredient list make 5. Enjoy these fresh or prepare ahead as food prep.  I make a triple batch of the below on Sunday morning and enjoy a couple hot off the griddle, then save the rest in the fridge for up to one week, or freezer for up to six weeks.  Take them straight from the freezer and pop them in the toaster - so easy!

Ingredients:

1  ripe  banana (the browner, the better!) 1 egg 1/2 scoop whey protein (optional - nutrition facts include the whey) pinch of cinnamon, cardamom, nutmeg, and/or allspice (I am partial to cinnamon and cardamom) 1/2 c oat Optional add-ins: raisins, blueberries, chocolate chips

Method:

Pre-heat griddle or large fry pan.  While griddle heats, mash together the banana and egg until mostly smooth; some small banana pieces are OK.  Add in dry ingredients and stir til combined.  Pour 1/4 cup servings on griddle or into pan.  These hold together well, so no need for cooking oils (I like coconut oil or grass fed butter!) unless using a non-non-stick surface. Cook 2-3 minutes per side. If making for food prep, cool on cooling rack before storing in fridge or freezer in an air tight container.

Nutrition Facts (per 1 pancake)

7.5g Carbohydrate, 5.5g Protein, 1.5g Fat, 65 calories Serving suggestions according to macro nutrient needs:
  • Need more protein? Serve with light or fat free Greek yogurt.  I stir cardamom and bit of maple syrup into my yogurt - yum!
  • Need more fat? top with nut butter (almond, peanut, cashew), ghee, or grass fed butter (try Kerrygold - we buy ours at Costco)
  • Need more carbohydrate? sprinkle with raisins, sliced banana, blueberries, strawberries, or granola; top with maple syrup or honey
 " ["post_title"]=> string(35) "Gluten Free Banana Oatmeal Pancakes" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(35) "gluten-free-banana-oatmeal-pancakes" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-05-19 10:17:50" ["post_modified_gmt"]=> string(19) "2019-05-19 14:17:50" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5135" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "0" ["filter"]=> string(3) "raw" } [3]=> object(WP_Post)#367 (24) { ["ID"]=> int(5084) ["post_author"]=> string(1) "8" ["post_date"]=> string(19) "2019-03-24 10:43:43" ["post_date_gmt"]=> string(19) "2019-03-24 14:43:43" ["post_content"]=> string(4475) "I want to ferment EVERYTHING.  After a couple batches of sauerkraut, tasty, yet lacking in creativity, I bought a giant bag of rejected, "ugly" carrots. You've seen them before, or it's possible you haven't noticed them, the "juicing carrots" hidden in a nondescript corner of the produce department. They are misshapen, knobby, and broken.  They are the carrots too unsightly to be displayed for the discerning shopper to choose from an otherwise beautiful produce display.  These rejects are perfect for hiding in a clay pot to ferment to perfection. I eagerly await the day when Western Medicine Doctors ask about diet and lifestyle when diagnosing and prescribing.  We aren't there yet, but I believe we are getting close.  If you experience frequent heartburn, headaches, mystery allergies, IBS symptoms, etc., I'm not proposing this fermented carrot recipe will cure you, but questioning your diet and lifestyle will likely take you farther than a new pharmaceutical or some Tums®. The best medicine we can give ourselves is in the food we eat.  Knowledge of gut health and the benefits of probiotics, such as those found in fermented foods, is becoming increasingly more commonplace.  Some even argue that we ARE our gut bacteria, as our gut health impacts our mood, digestion, and hormone balance (or imbalance!).  If any of this information surprises, shocks, or bewilders you, I highly recommend reading a book on the topic (try Brain Maker by David Perlmutter and Kristin Loberg). Nutritious meets delicious with these tangy, crispy carrots, fermented with dill and shallot.  They are a great snack straight from the jar or a colorful addition to a dinner plate.  I was inspired by MakeSauerkraut.com What you'll need: Carrots (as much as you have room for in your fermentation vessel) Flavors (mix and match herbs and spices: garlic, mint, ginger, jalepeño, onion, dill, cardamom, peppercorn, the list goes on) Sea Salt Filtered water Glass jar with tight sealing lid or fermentation crock What you'll do: Mix enough salt water (1 Tbsp salt per 2 cups water) to cover your carrots.  Pick your flavors (I used dill, sliced shallot, and peppercorn) and place at the bottom of your vessel.  Use a glass jar with tightly sealing lid or a fermentation crock.  Do not use plastic or metal. Slice carrots into 1/4" carrot sticks, making them 1" shorter in length than the vessel they will be stored in.  Choose organic and don't use baby carrots, as they are often treated to maintain color and will not ferment.  Squeeze carrot slices into the vessel on top of the garnishes, and then pour salt water over the carrots.  Be sure carrots are completely covered in water, otherwise mold may grow. Let sit in a dark place for 1-3 weeks.  If using a jar, burp the jar every day or two to let gasses escape.  Taste after one week, and age until desired flavor is reached.  Move to the fridge when they taste to your liking!  Note they will ferment more quickly in warmer in temperatures.  What takes one week in the summer may take three weeks in the winter.  I fermented mine for three weeks, and despite those of you who may have spring weather, it is still very much winter in Vermont! Until next time, Corrie Austin" ["post_title"]=> string(33) "A Love Affair with Fermented Fare" ["post_excerpt"]=> string(167) "Fermented carrots are easy, tangy, crispy, flavorful, colorful, and nutritious. What's not to love!? Learn how to make your own with a variety of flavor suggestions." ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(33) "a-love-affair-with-fermented-fare" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-03-24 10:43:51" ["post_modified_gmt"]=> string(19) "2019-03-24 14:43:51" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5084" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "4" ["filter"]=> string(3) "raw" } [4]=> object(WP_Post)#288 (24) { ["ID"]=> int(5035) ["post_author"]=> string(1) "1" ["post_date"]=> string(19) "2019-01-20 12:30:29" ["post_date_gmt"]=> string(19) "2019-01-20 16:30:29" ["post_content"]=> string(6067) "**Update! You know what you could do with this?  Make Szegediner Gulasch (German Sauerkraut Beef Gulash) - it's a tad on the spicy side, but very very tasty!  I served mine over roasted potatoes and topped with sour cream. YUM! Don't be intimidated by home fermenting, it is surprisingly and refreshingly simple.  I'm no expert, but I have successfully produced kombucha (shoot me a note if you're local and would like a scoby mother to start your own kombucha), apple cider vinegar (I also have a vinegar mother if you're interested), and most recently, sauerkraut.  Fermented foods are nutritious and delicious - what's not to love?! Health benefits of fermented foods: The microbial world inside our bodies, referred to as our microbiome, is credited/blamed for our digestion/struggle to digest, moods, satiety/cravings, immune system, etc.  You can see why it's important to ensure your microbiome is well cared for.  The probiotics found in fermented foods support the proliferation of the healthy bacteria in our microbiomes. Interested in knowing more? Read: It Starts with Food by Dallas and Melissa Hartwig or Grain Brain by David Perlmutter.  Listen: "Paleo Magazine Radio #247" Watch or listen: "Joe Rogan Experience #1054" Things to know about home fermenting:
  • Watch out for mold and visible fuzz - mold is bad.  Use fermentation weights (a glass jar filled with water also works) to keep solids under the water.  Fermenting is an anaerobic process, and air facilitates mold growth.
  • Don't fret if it gets a white film - it's a natural yeast byproduct of the ferment.  Simply spoon it off the top and you're good to go.
  • Strong smell is OK and expected - don't worry, the unpleasant and pungent stink will inform you if a batch goes bad.
  • Vegetables should maintain vibrancy - it is a sign of spoiled vegetables if they get slimy, brown, and discolored.
  • Fermentation duration varies depending on temperature - the colder it is, the longer it will take.
[caption id="attachment_5039" align="aligncenter" width="520"] Top view of fermentation weights holding the kraut under the liquid.[/caption] Make your own kraut:
What you'll need:
  • 1 Large/2 small heads of red or green cabbage
  • 2 Tbsp sea salt
  • Fermenting vessel; either a Large glass jar with a lid (ask your local bartender to save you a giant olive jar) or use a fermentation crock (I use this one)
  • Fermentation weights (you can use a glass jar filled with water - be sure it fits through the top of your fermentation vessel)
  • Optional extras: caraway, apple, carrot, onion, and/or garlic
Thinly slice the cabbage and optional add-ins.  I like to do this with the slicing blade of my food processor.  Put shredded cabbage into a large bowl with the sea salt.  Depending on how much you make, you may need to do this in batches. [caption id="attachment_5040" align="aligncenter" width="520"] Pre and post mashed cabbage. Be patient, it takes time and strong hands to break the cabbage down.[/caption] Mash the cabbage for ~10 minutes with a potato masher, muddler, or your hands.  I prefer starting with the potato masher to get the process started, then use my hands - it's a serious finger exercise.  The cabbage will break down and release water.  If there is not enough cabbage water to fully cover your cabbage, top with filtered water until it is all covered. Weigh down cabbage and cover vessel.  If using a fermentation crock, be sure to keep the water lip filled to avoid exposing your ferment to oxygen.  If using a jar, either seal tightly and burp daily to release pressure, or cover with a coffee filter or cloth napkin secured with a rubber band.  Ferment at least two weeks, tasting each week until desired flavor and texture has been reached.
Have your own fermenting success stories, requests, or ideas?  Please share in comments below! Until next time, Corrie Austin" ["post_title"]=> string(52) "Strong Hands + Patience: Recipes for Home Fermenting" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(49) "strong-hands-patience-recipes-for-home-fermenting" ["to_ping"]=> string(0) "" ["pinged"]=> string(221) "https://www.drperlmutter.com/about/grain-brain-by-david-perlmutter/ http://inthekitchenwithbronwyn.com/recipes/three-uses-for-a-bounty-of-apples/ https://magnoliadays.com/szegediner-gulasch-german-sauerkraut-beef-goulash/" ["post_modified"]=> string(19) "2019-02-07 08:20:10" ["post_modified_gmt"]=> string(19) "2019-02-07 12:20:10" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5035" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "4" ["filter"]=> string(3) "raw" } } ["post"]=> object(WP_Post)#368 (24) { ["ID"]=> int(5135) ["post_author"]=> string(1) "8" ["post_date"]=> string(19) "2019-05-12 10:38:25" ["post_date_gmt"]=> string(19) "2019-05-12 14:38:25" ["post_content"]=> string(2365) "

Gluten Free Banana Oatmeal Pancakes

Easily double, triple, or quadruple your recipe!  The below ingredient list make 5. Enjoy these fresh or prepare ahead as food prep.  I make a triple batch of the below on Sunday morning and enjoy a couple hot off the griddle, then save the rest in the fridge for up to one week, or freezer for up to six weeks.  Take them straight from the freezer and pop them in the toaster - so easy!

Ingredients:

1  ripe  banana (the browner, the better!) 1 egg 1/2 scoop whey protein (optional - nutrition facts include the whey) pinch of cinnamon, cardamom, nutmeg, and/or allspice (I am partial to cinnamon and cardamom) 1/2 c oat Optional add-ins: raisins, blueberries, chocolate chips

Method:

Pre-heat griddle or large fry pan.  While griddle heats, mash together the banana and egg until mostly smooth; some small banana pieces are OK.  Add in dry ingredients and stir til combined.  Pour 1/4 cup servings on griddle or into pan.  These hold together well, so no need for cooking oils (I like coconut oil or grass fed butter!) unless using a non-non-stick surface. Cook 2-3 minutes per side. If making for food prep, cool on cooling rack before storing in fridge or freezer in an air tight container.

Nutrition Facts (per 1 pancake)

7.5g Carbohydrate, 5.5g Protein, 1.5g Fat, 65 calories Serving suggestions according to macro nutrient needs:
  • Need more protein? Serve with light or fat free Greek yogurt.  I stir cardamom and bit of maple syrup into my yogurt - yum!
  • Need more fat? top with nut butter (almond, peanut, cashew), ghee, or grass fed butter (try Kerrygold - we buy ours at Costco)
  • Need more carbohydrate? sprinkle with raisins, sliced banana, blueberries, strawberries, or granola; top with maple syrup or honey
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I remember long ago my mother feeling that bananas were excellent fruit to give us children since she didn't have to wash them and were so easy for long trips, etc. But, a year or so ago, I stopped eating bananas, a fruit I used often sliced on my granola...and, I felt better. Who knows but with food, I think there are no coincidences." 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I also rely on the "dirty dozen" and "clean fifteen" lists for guidance while I grocery shop." 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I agree with so many of the things you just said. I agree - food can either be our medicine or our disease. I have not stopped eating bananas, but I am careful to source them organic and fair trade. I also rely on the "dirty dozen" and "clean fifteen" lists for guidance while I grocery shop." 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I remember long ago my mother feeling that bananas were excellent fruit to give us children since she didn't have to wash them and were so easy for long trips, etc. But, a year or so ago, I stopped eating bananas, a fruit I used often sliced on my granola...and, I felt better. Who knows but with food, I think there are no coincidences." 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I agree with so many of the things you just said. I agree - food can either be our medicine or our disease. I have not stopped eating bananas, but I am careful to source them organic and fair trade. I also rely on the "dirty dozen" and "clean fifteen" lists for guidance while I grocery shop." 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A Love Affair with Fermented Fare

I want to ferment EVERYTHING.  After a couple batches of sauerkraut, tasty, yet lacking in creativity, I bought a giant bag of rejected, “ugly” carrots. You’ve seen them before, or it’s possible you haven’t noticed them, the “juicing carrots” hidden in a nondescript corner of the produce department.

They are misshapen, knobby, and broken.  They are the carrots too unsightly to be displayed for the discerning shopper to choose from an otherwise beautiful produce display.  These rejects are perfect for hiding in a clay pot to ferment to perfection.

I eagerly await the day when Western Medicine Doctors ask about diet and lifestyle when diagnosing and prescribing.  We aren’t there yet, but I believe we are getting close.  If you experience frequent heartburn, headaches, mystery allergies, IBS symptoms, etc., I’m not proposing this fermented carrot recipe will cure you, but questioning your diet and lifestyle will likely take you farther than a new pharmaceutical or some Tums®.

The best medicine we can give ourselves is in the food we eat.  Knowledge of gut health and the benefits of probiotics, such as those found in fermented foods, is becoming increasingly more commonplace.  Some even argue that we ARE our gut bacteria, as our gut health impacts our mood, digestion, and hormone balance (or imbalance!).  If any of this information surprises, shocks, or bewilders you, I highly recommend reading a book on the topic (try Brain Maker by David Perlmutter and Kristin Loberg).

Nutritious meets delicious with these tangy, crispy carrots, fermented with dill and shallot.  They are a great snack straight from the jar or a colorful addition to a dinner plate.  I was inspired by MakeSauerkraut.com

What you’ll need:

Carrots (as much as you have room for in your fermentation vessel)

Flavors (mix and match herbs and spices: garlic, mint, ginger, jalepeño, onion, dill, cardamom, peppercorn, the list goes on)

Sea Salt

Filtered water

Glass jar with tight sealing lid or fermentation crock

What you’ll do:

Mix enough salt water (1 Tbsp salt per 2 cups water) to cover your carrots.  Pick your flavors (I used dill, sliced shallot, and peppercorn) and place at the bottom of your vessel.  Use a glass jar with tightly sealing lid or a fermentation crock.  Do not use plastic or metal.

Slice carrots into 1/4″ carrot sticks, making them 1″ shorter in length than the vessel they will be stored in.  Choose organic and don’t use baby carrots, as they are often treated to maintain color and will not ferment.  Squeeze carrot slices into the vessel on top of the garnishes, and then pour salt water over the carrots.  Be sure carrots are completely covered in water, otherwise mold may grow.

Let sit in a dark place for 1-3 weeks.  If using a jar, burp the jar every day or two to let gasses escape.  Taste after one week, and age until desired flavor is reached.  Move to the fridge when they taste to your liking!  Note they will ferment more quickly in warmer in temperatures.  What takes one week in the summer may take three weeks in the winter.  I fermented mine for three weeks, and despite those of you who may have spring weather, it is still very much winter in Vermont!

Until next time,

Corrie Austin

Posted: 3-24-2019

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READ THE FULL BLOG POST HERE

Unagi, aka BBQ Freshwater Eel, is a delicious combination of salty and sweet.  The following will tell you how to make tasty unagi sauce, prepare homemade BBQ Eel, as well as serving suggestions.  Unigi sauce can be used to grill your own eel, or as a condiment. It is great as a substitute for teriyaki sauce; marinade for chicken, beef, or pork; addition to fried rice; sauté sauce for mushrooms; the list goes on!

UNAGI SAUCE

Ingredients: 1/2 cup mirin* 1/2 cup cooking sake† 1/2 cup soy sauce‡ 1/4 cup sugar *Be a conscientious shopper when looking for Mirin.  Both of the local Asian grocers were selling "aji-Mirin," which is basically corn syrup.  I found Eden Mirin at our local co-op, City Market (go figure!). †I substituted cooking rice wine, as I could not find cooking sake.  You could probably use regular sake, as well.  If you have food allergies, be careful when buying rice wines, as many of them include gluten.  There is typically an allergen warning on the label.  I used Lily Cooking Michiu, which is gluten free. ‡Our house is gluten free, so we substituted with soy-free coconut aminos.  Other gluten free options are to use Bragg's Liquid Aminos. Method: Put all ingredients into a small saucepan and stir until blended.  Bring to a low boil, then simmer, uncovered, until sauce thickens (about 15 minutes). You can scale the recipe up or down.  Just use a 2:1 ratio for each liquid:sugar.  Makes about one cup, as listed.

BBQ Eel

Ingredients: 1 lb Freshwater Eel 1 cup Unagi Sauce Method: Here is where I admit I am no butchering expert.  I watched some YouTube videos of prepping eel, but the people in the videos are VERY adept with a knife.  So...I took about 30 minutes to do a sloppier job of what the guys in the video did in about 60 seconds.  To prep, gut it, get the bones out, cut in half lengthwise, then cut into 4" steaks.  Leave the skin on - it will help while grilling. Start your grill and turn heat to medium.  While the grill is heating, skewer the steaks. Grill the Eel, skin side down, for three minutes.  Flip and grill another three minutes.  Turn the eel, baste with unagi sauce, and grill one minute skin side.  Flip again, baste with more unagi sauce, and grill one more minute.

Serving Suggestions

Serve with rice, cucumber, bell pepper, and green onion.  Drizzle some of the remaining unagi sauce over the dish.  There are many more suggestions on the website, Savor Japan. Comments: While it may be common to eat the skin on the eel served at a Japanese or sushi restaurant, I found the skin to be tougher than I'd like.  It was very easy to peel after cooking." ["post_title"]=> string(43) "Unagi - Preparation and Serving Suggestions" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(41) "unagi-preparation-and-serving-suggestions" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-06-02 21:24:22" ["post_modified_gmt"]=> string(19) "2019-06-03 01:24:22" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5167" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "2" ["filter"]=> string(3) "raw" } [1]=> object(WP_Post)#371 (24) { ["ID"]=> int(5133) ["post_author"]=> string(1) "8" ["post_date"]=> string(19) "2019-05-19 10:09:13" ["post_date_gmt"]=> string(19) "2019-05-19 14:09:13" ["post_content"]=> string(3488) " Like many people who live locally, I went to opening day of Burlington's Farmer's Market.  Also like many people, my intentions for being there were to score some local produce, people watch, and admire local handiwork.  My intentions were NOT to get a free banana, obviously not local, and a lesson on the banana trade. Upon entering the market, I was greeted by a genial man dressed as a banana.  He handed me a free banana, then delved into a passionate and shocking speech about the banana trade.  If you believe, as I do, in the power of voting with your dollar as a conscientious consumer, whether motivated by humanitarian or environmental causes, I guarantee you will change your banana shopping habits after learning what I have learned.

Shocker #1: INFERTILITY

DBCP, a pesticide introduced in the 1950's, was discovered to cause infertility in males.  Despite this knowledge, DBCP is still widely used for banana crops in developing countries, where the local residents are NOT educated on the danger of its use.

Shocker #1: MONOCULTURE

I don't know how I didn't know this, but bananas are a monoculture in many regions in Central America.  Monocultures lead to plant pathogens, diseases, and unhealthy soils, which leads to the use of dangerous agrocides, industrial fertilizers, and even extinction.

Shocker #2: TERRORISM

It's a long story, which you can learn for yourself in the documentary, Bananaland, but the cliff notes version is: the fruit company, Chiquita, knowingly funds registered terrorist groups in direct relationship to growing banana crops.

What we can do about it:

  • Buy organic
  • Buy fair trade
  • Tell your friends
What should you do with your fair trade, organic bananas? Make these tasty Gluten Free Banana Oatmeal Pancakes! *Side note: Burlington Farmer's Market has temporarily moved to 345 Pine Street Resources: Peace and Justice Center, Food Empowerment Project, Center for Science in the Public Interest Until next time, Corrie Austin" ["post_title"]=> string(40) "Go Bananas at Burlington Farmer's Market" ["post_excerpt"]=> string(183) "Vote with your dollar! Buy organic and buy fair trade! Make conscientious food choices after learning the shocking history of bananas. Gluten free banana pancake recipe included. " ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(39) "go-bananas-at-burlington-farmers-market" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-05-19 10:31:17" ["post_modified_gmt"]=> string(19) "2019-05-19 14:31:17" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5133" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "2" ["filter"]=> string(3) "raw" } [2]=> object(WP_Post)#368 (24) { ["ID"]=> int(5135) ["post_author"]=> string(1) "8" ["post_date"]=> string(19) "2019-05-12 10:38:25" ["post_date_gmt"]=> string(19) "2019-05-12 14:38:25" ["post_content"]=> string(2365) "

Gluten Free Banana Oatmeal Pancakes

Easily double, triple, or quadruple your recipe!  The below ingredient list make 5. Enjoy these fresh or prepare ahead as food prep.  I make a triple batch of the below on Sunday morning and enjoy a couple hot off the griddle, then save the rest in the fridge for up to one week, or freezer for up to six weeks.  Take them straight from the freezer and pop them in the toaster - so easy!

Ingredients:

1  ripe  banana (the browner, the better!) 1 egg 1/2 scoop whey protein (optional - nutrition facts include the whey) pinch of cinnamon, cardamom, nutmeg, and/or allspice (I am partial to cinnamon and cardamom) 1/2 c oat Optional add-ins: raisins, blueberries, chocolate chips

Method:

Pre-heat griddle or large fry pan.  While griddle heats, mash together the banana and egg until mostly smooth; some small banana pieces are OK.  Add in dry ingredients and stir til combined.  Pour 1/4 cup servings on griddle or into pan.  These hold together well, so no need for cooking oils (I like coconut oil or grass fed butter!) unless using a non-non-stick surface. Cook 2-3 minutes per side. If making for food prep, cool on cooling rack before storing in fridge or freezer in an air tight container.

Nutrition Facts (per 1 pancake)

7.5g Carbohydrate, 5.5g Protein, 1.5g Fat, 65 calories Serving suggestions according to macro nutrient needs:
  • Need more protein? Serve with light or fat free Greek yogurt.  I stir cardamom and bit of maple syrup into my yogurt - yum!
  • Need more fat? top with nut butter (almond, peanut, cashew), ghee, or grass fed butter (try Kerrygold - we buy ours at Costco)
  • Need more carbohydrate? sprinkle with raisins, sliced banana, blueberries, strawberries, or granola; top with maple syrup or honey
 " ["post_title"]=> string(35) "Gluten Free Banana Oatmeal Pancakes" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(35) "gluten-free-banana-oatmeal-pancakes" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-05-19 10:17:50" ["post_modified_gmt"]=> string(19) "2019-05-19 14:17:50" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5135" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "0" ["filter"]=> string(3) "raw" } [3]=> object(WP_Post)#367 (24) { ["ID"]=> int(5084) ["post_author"]=> string(1) "8" ["post_date"]=> string(19) "2019-03-24 10:43:43" ["post_date_gmt"]=> string(19) "2019-03-24 14:43:43" ["post_content"]=> string(4475) "I want to ferment EVERYTHING.  After a couple batches of sauerkraut, tasty, yet lacking in creativity, I bought a giant bag of rejected, "ugly" carrots. You've seen them before, or it's possible you haven't noticed them, the "juicing carrots" hidden in a nondescript corner of the produce department. They are misshapen, knobby, and broken.  They are the carrots too unsightly to be displayed for the discerning shopper to choose from an otherwise beautiful produce display.  These rejects are perfect for hiding in a clay pot to ferment to perfection. I eagerly await the day when Western Medicine Doctors ask about diet and lifestyle when diagnosing and prescribing.  We aren't there yet, but I believe we are getting close.  If you experience frequent heartburn, headaches, mystery allergies, IBS symptoms, etc., I'm not proposing this fermented carrot recipe will cure you, but questioning your diet and lifestyle will likely take you farther than a new pharmaceutical or some Tums®. The best medicine we can give ourselves is in the food we eat.  Knowledge of gut health and the benefits of probiotics, such as those found in fermented foods, is becoming increasingly more commonplace.  Some even argue that we ARE our gut bacteria, as our gut health impacts our mood, digestion, and hormone balance (or imbalance!).  If any of this information surprises, shocks, or bewilders you, I highly recommend reading a book on the topic (try Brain Maker by David Perlmutter and Kristin Loberg). Nutritious meets delicious with these tangy, crispy carrots, fermented with dill and shallot.  They are a great snack straight from the jar or a colorful addition to a dinner plate.  I was inspired by MakeSauerkraut.com What you'll need: Carrots (as much as you have room for in your fermentation vessel) Flavors (mix and match herbs and spices: garlic, mint, ginger, jalepeño, onion, dill, cardamom, peppercorn, the list goes on) Sea Salt Filtered water Glass jar with tight sealing lid or fermentation crock What you'll do: Mix enough salt water (1 Tbsp salt per 2 cups water) to cover your carrots.  Pick your flavors (I used dill, sliced shallot, and peppercorn) and place at the bottom of your vessel.  Use a glass jar with tightly sealing lid or a fermentation crock.  Do not use plastic or metal. Slice carrots into 1/4" carrot sticks, making them 1" shorter in length than the vessel they will be stored in.  Choose organic and don't use baby carrots, as they are often treated to maintain color and will not ferment.  Squeeze carrot slices into the vessel on top of the garnishes, and then pour salt water over the carrots.  Be sure carrots are completely covered in water, otherwise mold may grow. Let sit in a dark place for 1-3 weeks.  If using a jar, burp the jar every day or two to let gasses escape.  Taste after one week, and age until desired flavor is reached.  Move to the fridge when they taste to your liking!  Note they will ferment more quickly in warmer in temperatures.  What takes one week in the summer may take three weeks in the winter.  I fermented mine for three weeks, and despite those of you who may have spring weather, it is still very much winter in Vermont! Until next time, Corrie Austin" ["post_title"]=> string(33) "A Love Affair with Fermented Fare" ["post_excerpt"]=> string(167) "Fermented carrots are easy, tangy, crispy, flavorful, colorful, and nutritious. What's not to love!? Learn how to make your own with a variety of flavor suggestions." ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(33) "a-love-affair-with-fermented-fare" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-03-24 10:43:51" ["post_modified_gmt"]=> string(19) "2019-03-24 14:43:51" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5084" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "4" ["filter"]=> string(3) "raw" } [4]=> object(WP_Post)#288 (24) { ["ID"]=> int(5035) ["post_author"]=> string(1) "1" ["post_date"]=> string(19) "2019-01-20 12:30:29" ["post_date_gmt"]=> string(19) "2019-01-20 16:30:29" ["post_content"]=> string(6067) "**Update! You know what you could do with this?  Make Szegediner Gulasch (German Sauerkraut Beef Gulash) - it's a tad on the spicy side, but very very tasty!  I served mine over roasted potatoes and topped with sour cream. YUM! Don't be intimidated by home fermenting, it is surprisingly and refreshingly simple.  I'm no expert, but I have successfully produced kombucha (shoot me a note if you're local and would like a scoby mother to start your own kombucha), apple cider vinegar (I also have a vinegar mother if you're interested), and most recently, sauerkraut.  Fermented foods are nutritious and delicious - what's not to love?! Health benefits of fermented foods: The microbial world inside our bodies, referred to as our microbiome, is credited/blamed for our digestion/struggle to digest, moods, satiety/cravings, immune system, etc.  You can see why it's important to ensure your microbiome is well cared for.  The probiotics found in fermented foods support the proliferation of the healthy bacteria in our microbiomes. Interested in knowing more? Read: It Starts with Food by Dallas and Melissa Hartwig or Grain Brain by David Perlmutter.  Listen: "Paleo Magazine Radio #247" Watch or listen: "Joe Rogan Experience #1054" Things to know about home fermenting:
  • Watch out for mold and visible fuzz - mold is bad.  Use fermentation weights (a glass jar filled with water also works) to keep solids under the water.  Fermenting is an anaerobic process, and air facilitates mold growth.
  • Don't fret if it gets a white film - it's a natural yeast byproduct of the ferment.  Simply spoon it off the top and you're good to go.
  • Strong smell is OK and expected - don't worry, the unpleasant and pungent stink will inform you if a batch goes bad.
  • Vegetables should maintain vibrancy - it is a sign of spoiled vegetables if they get slimy, brown, and discolored.
  • Fermentation duration varies depending on temperature - the colder it is, the longer it will take.
[caption id="attachment_5039" align="aligncenter" width="520"] Top view of fermentation weights holding the kraut under the liquid.[/caption] Make your own kraut:
What you'll need:
  • 1 Large/2 small heads of red or green cabbage
  • 2 Tbsp sea salt
  • Fermenting vessel; either a Large glass jar with a lid (ask your local bartender to save you a giant olive jar) or use a fermentation crock (I use this one)
  • Fermentation weights (you can use a glass jar filled with water - be sure it fits through the top of your fermentation vessel)
  • Optional extras: caraway, apple, carrot, onion, and/or garlic
Thinly slice the cabbage and optional add-ins.  I like to do this with the slicing blade of my food processor.  Put shredded cabbage into a large bowl with the sea salt.  Depending on how much you make, you may need to do this in batches. [caption id="attachment_5040" align="aligncenter" width="520"] Pre and post mashed cabbage. Be patient, it takes time and strong hands to break the cabbage down.[/caption] Mash the cabbage for ~10 minutes with a potato masher, muddler, or your hands.  I prefer starting with the potato masher to get the process started, then use my hands - it's a serious finger exercise.  The cabbage will break down and release water.  If there is not enough cabbage water to fully cover your cabbage, top with filtered water until it is all covered. Weigh down cabbage and cover vessel.  If using a fermentation crock, be sure to keep the water lip filled to avoid exposing your ferment to oxygen.  If using a jar, either seal tightly and burp daily to release pressure, or cover with a coffee filter or cloth napkin secured with a rubber band.  Ferment at least two weeks, tasting each week until desired flavor and texture has been reached.
Have your own fermenting success stories, requests, or ideas?  Please share in comments below! Until next time, Corrie Austin" ["post_title"]=> string(52) "Strong Hands + Patience: Recipes for Home Fermenting" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(49) "strong-hands-patience-recipes-for-home-fermenting" ["to_ping"]=> string(0) "" ["pinged"]=> string(221) "https://www.drperlmutter.com/about/grain-brain-by-david-perlmutter/ http://inthekitchenwithbronwyn.com/recipes/three-uses-for-a-bounty-of-apples/ https://magnoliadays.com/szegediner-gulasch-german-sauerkraut-beef-goulash/" ["post_modified"]=> string(19) "2019-02-07 08:20:10" ["post_modified_gmt"]=> string(19) "2019-02-07 12:20:10" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5035" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "4" ["filter"]=> string(3) "raw" } } ["post"]=> object(WP_Post)#367 (24) { ["ID"]=> int(5084) ["post_author"]=> string(1) "8" ["post_date"]=> string(19) "2019-03-24 10:43:43" ["post_date_gmt"]=> string(19) "2019-03-24 14:43:43" ["post_content"]=> string(4475) "I want to ferment EVERYTHING.  After a couple batches of sauerkraut, tasty, yet lacking in creativity, I bought a giant bag of rejected, "ugly" carrots. You've seen them before, or it's possible you haven't noticed them, the "juicing carrots" hidden in a nondescript corner of the produce department. They are misshapen, knobby, and broken.  They are the carrots too unsightly to be displayed for the discerning shopper to choose from an otherwise beautiful produce display.  These rejects are perfect for hiding in a clay pot to ferment to perfection. I eagerly await the day when Western Medicine Doctors ask about diet and lifestyle when diagnosing and prescribing.  We aren't there yet, but I believe we are getting close.  If you experience frequent heartburn, headaches, mystery allergies, IBS symptoms, etc., I'm not proposing this fermented carrot recipe will cure you, but questioning your diet and lifestyle will likely take you farther than a new pharmaceutical or some Tums®. The best medicine we can give ourselves is in the food we eat.  Knowledge of gut health and the benefits of probiotics, such as those found in fermented foods, is becoming increasingly more commonplace.  Some even argue that we ARE our gut bacteria, as our gut health impacts our mood, digestion, and hormone balance (or imbalance!).  If any of this information surprises, shocks, or bewilders you, I highly recommend reading a book on the topic (try Brain Maker by David Perlmutter and Kristin Loberg). Nutritious meets delicious with these tangy, crispy carrots, fermented with dill and shallot.  They are a great snack straight from the jar or a colorful addition to a dinner plate.  I was inspired by MakeSauerkraut.com What you'll need: Carrots (as much as you have room for in your fermentation vessel) Flavors (mix and match herbs and spices: garlic, mint, ginger, jalepeño, onion, dill, cardamom, peppercorn, the list goes on) Sea Salt Filtered water Glass jar with tight sealing lid or fermentation crock What you'll do: Mix enough salt water (1 Tbsp salt per 2 cups water) to cover your carrots.  Pick your flavors (I used dill, sliced shallot, and peppercorn) and place at the bottom of your vessel.  Use a glass jar with tightly sealing lid or a fermentation crock.  Do not use plastic or metal. Slice carrots into 1/4" carrot sticks, making them 1" shorter in length than the vessel they will be stored in.  Choose organic and don't use baby carrots, as they are often treated to maintain color and will not ferment.  Squeeze carrot slices into the vessel on top of the garnishes, and then pour salt water over the carrots.  Be sure carrots are completely covered in water, otherwise mold may grow. Let sit in a dark place for 1-3 weeks.  If using a jar, burp the jar every day or two to let gasses escape.  Taste after one week, and age until desired flavor is reached.  Move to the fridge when they taste to your liking!  Note they will ferment more quickly in warmer in temperatures.  What takes one week in the summer may take three weeks in the winter.  I fermented mine for three weeks, and despite those of you who may have spring weather, it is still very much winter in Vermont! Until next time, Corrie Austin" ["post_title"]=> string(33) "A Love Affair with Fermented Fare" ["post_excerpt"]=> string(167) "Fermented carrots are easy, tangy, crispy, flavorful, colorful, and nutritious. What's not to love!? Learn how to make your own with a variety of flavor suggestions." 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4 responses to “A Love Affair with Fermented Fare”

  1. connie says:

    Can’t wait to try, My onion soup for soul was great. Still have some in the freezer.
    Please keep up the helpful and healthful recipes.

    Connie

    • Corrie says:

      Connie,
      I’m so glad the soup was a success for you. The more soups and stews I make, the more I realize wine and vinegar are necessary ingredients for a rich broth.
      Fermented foods can be an acquired taste, but I certainly enjoy them. Hope you do too!
      Corrie

  2. Just looking at the latest post with friend, Suzanne Cronkite, here in Santa Fe. Love it! Terrific photos. Made us both eager to try your fermentation recipe. And, you have another customer for your sauerkraut. Suzanne said, “Sign me up!”It’s on my list when I am home, again….xox

    • Corrie says:

      Bronwyn,
      I’ve been enjoying the fermenting so much! I’m glad to hear folks are interested in partaking. I have some asparagus in process as we speak. Yumm!
      Miss you and glad you’re enjoying your stay!
      Corrie

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Strong Hands + Patience: Recipes for Home Fermenting

**Update! You know what you could do with this?  Make Szegediner Gulasch (German Sauerkraut Beef Gulash) – it’s a tad on the spicy side, but very very tasty!  I served mine over roasted potatoes and topped with sour cream. YUM!

Don’t be intimidated by home fermenting, it is surprisingly and refreshingly simple.  I’m no expert, but I have successfully produced kombucha (shoot me a note if you’re local and would like a scoby mother to start your own kombucha), apple cider vinegar (I also have a vinegar mother if you’re interested), and most recently, sauerkraut.  Fermented foods are nutritious and delicious – what’s not to love?!

Health benefits of fermented foods:

The microbial world inside our bodies, referred to as our microbiome, is credited/blamed for our digestion/struggle to digest, moods, satiety/cravings, immune system, etc.  You can see why it’s important to ensure your microbiome is well cared for.  The probiotics found in fermented foods support the proliferation of the healthy bacteria in our microbiomes.

Interested in knowing more? Read: It Starts with Food by Dallas and Melissa Hartwig or Grain Brain by David Perlmutter.  Listen: “Paleo Magazine Radio #247” Watch or listen: “Joe Rogan Experience #1054

Things to know about home fermenting:

  • Watch out for mold and visible fuzz – mold is bad.  Use fermentation weights (a glass jar filled with water also works) to keep solids under the water.  Fermenting is an anaerobic process, and air facilitates mold growth.
  • Don’t fret if it gets a white film – it’s a natural yeast byproduct of the ferment.  Simply spoon it off the top and you’re good to go.
  • Strong smell is OK and expected – don’t worry, the unpleasant and pungent stink will inform you if a batch goes bad.
  • Vegetables should maintain vibrancy – it is a sign of spoiled vegetables if they get slimy, brown, and discolored.
  • Fermentation duration varies depending on temperature – the colder it is, the longer it will take.

Top view of fermentation weights holding the kraut under the liquid.

Make your own kraut:

What you’ll need:

  • 1 Large/2 small heads of red or green cabbage
  • 2 Tbsp sea salt
  • Fermenting vessel; either a Large glass jar with a lid (ask your local bartender to save you a giant olive jar) or use a fermentation crock (I use this one)
  • Fermentation weights (you can use a glass jar filled with water – be sure it fits through the top of your fermentation vessel)
  • Optional extras: caraway, apple, carrot, onion, and/or garlic

Thinly slice the cabbage and optional add-ins.  I like to do this with the slicing blade of my food processor.  Put shredded cabbage into a large bowl with the sea salt.  Depending on how much you make, you may need to do this in batches.

Pre and post mashed cabbage. Be patient, it takes time and strong hands to break the cabbage down.

Mash the cabbage for ~10 minutes with a potato masher, muddler, or your hands.  I prefer starting with the potato masher to get the process started, then use my hands – it’s a serious finger exercise.  The cabbage will break down and release water.  If there is not enough cabbage water to fully cover your cabbage, top with filtered water until it is all covered.

Weigh down cabbage and cover vessel.  If using a fermentation crock, be sure to keep the water lip filled to avoid exposing your ferment to oxygen.  If using a jar, either seal tightly and burp daily to release pressure, or cover with a coffee filter or cloth napkin secured with a rubber band.  Ferment at least two weeks, tasting each week until desired flavor and texture has been reached.

Have your own fermenting success stories, requests, or ideas?  Please share in comments below!

Until next time,

Corrie Austin

Posted: 1-20-2019

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READ THE FULL BLOG POST HERE

Unagi, aka BBQ Freshwater Eel, is a delicious combination of salty and sweet.  The following will tell you how to make tasty unagi sauce, prepare homemade BBQ Eel, as well as serving suggestions.  Unigi sauce can be used to grill your own eel, or as a condiment. It is great as a substitute for teriyaki sauce; marinade for chicken, beef, or pork; addition to fried rice; sauté sauce for mushrooms; the list goes on!

UNAGI SAUCE

Ingredients: 1/2 cup mirin* 1/2 cup cooking sake† 1/2 cup soy sauce‡ 1/4 cup sugar *Be a conscientious shopper when looking for Mirin.  Both of the local Asian grocers were selling "aji-Mirin," which is basically corn syrup.  I found Eden Mirin at our local co-op, City Market (go figure!). †I substituted cooking rice wine, as I could not find cooking sake.  You could probably use regular sake, as well.  If you have food allergies, be careful when buying rice wines, as many of them include gluten.  There is typically an allergen warning on the label.  I used Lily Cooking Michiu, which is gluten free. ‡Our house is gluten free, so we substituted with soy-free coconut aminos.  Other gluten free options are to use Bragg's Liquid Aminos. Method: Put all ingredients into a small saucepan and stir until blended.  Bring to a low boil, then simmer, uncovered, until sauce thickens (about 15 minutes). You can scale the recipe up or down.  Just use a 2:1 ratio for each liquid:sugar.  Makes about one cup, as listed.

BBQ Eel

Ingredients: 1 lb Freshwater Eel 1 cup Unagi Sauce Method: Here is where I admit I am no butchering expert.  I watched some YouTube videos of prepping eel, but the people in the videos are VERY adept with a knife.  So...I took about 30 minutes to do a sloppier job of what the guys in the video did in about 60 seconds.  To prep, gut it, get the bones out, cut in half lengthwise, then cut into 4" steaks.  Leave the skin on - it will help while grilling. Start your grill and turn heat to medium.  While the grill is heating, skewer the steaks. Grill the Eel, skin side down, for three minutes.  Flip and grill another three minutes.  Turn the eel, baste with unagi sauce, and grill one minute skin side.  Flip again, baste with more unagi sauce, and grill one more minute.

Serving Suggestions

Serve with rice, cucumber, bell pepper, and green onion.  Drizzle some of the remaining unagi sauce over the dish.  There are many more suggestions on the website, Savor Japan. Comments: While it may be common to eat the skin on the eel served at a Japanese or sushi restaurant, I found the skin to be tougher than I'd like.  It was very easy to peel after cooking." ["post_title"]=> string(43) "Unagi - Preparation and Serving Suggestions" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(41) "unagi-preparation-and-serving-suggestions" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-06-02 21:24:22" ["post_modified_gmt"]=> string(19) "2019-06-03 01:24:22" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5167" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "2" ["filter"]=> string(3) "raw" } [1]=> object(WP_Post)#371 (24) { ["ID"]=> int(5133) ["post_author"]=> string(1) "8" ["post_date"]=> string(19) "2019-05-19 10:09:13" ["post_date_gmt"]=> string(19) "2019-05-19 14:09:13" ["post_content"]=> string(3488) " Like many people who live locally, I went to opening day of Burlington's Farmer's Market.  Also like many people, my intentions for being there were to score some local produce, people watch, and admire local handiwork.  My intentions were NOT to get a free banana, obviously not local, and a lesson on the banana trade. Upon entering the market, I was greeted by a genial man dressed as a banana.  He handed me a free banana, then delved into a passionate and shocking speech about the banana trade.  If you believe, as I do, in the power of voting with your dollar as a conscientious consumer, whether motivated by humanitarian or environmental causes, I guarantee you will change your banana shopping habits after learning what I have learned.

Shocker #1: INFERTILITY

DBCP, a pesticide introduced in the 1950's, was discovered to cause infertility in males.  Despite this knowledge, DBCP is still widely used for banana crops in developing countries, where the local residents are NOT educated on the danger of its use.

Shocker #1: MONOCULTURE

I don't know how I didn't know this, but bananas are a monoculture in many regions in Central America.  Monocultures lead to plant pathogens, diseases, and unhealthy soils, which leads to the use of dangerous agrocides, industrial fertilizers, and even extinction.

Shocker #2: TERRORISM

It's a long story, which you can learn for yourself in the documentary, Bananaland, but the cliff notes version is: the fruit company, Chiquita, knowingly funds registered terrorist groups in direct relationship to growing banana crops.

What we can do about it:

  • Buy organic
  • Buy fair trade
  • Tell your friends
What should you do with your fair trade, organic bananas? Make these tasty Gluten Free Banana Oatmeal Pancakes! *Side note: Burlington Farmer's Market has temporarily moved to 345 Pine Street Resources: Peace and Justice Center, Food Empowerment Project, Center for Science in the Public Interest Until next time, Corrie Austin" ["post_title"]=> string(40) "Go Bananas at Burlington Farmer's Market" ["post_excerpt"]=> string(183) "Vote with your dollar! Buy organic and buy fair trade! Make conscientious food choices after learning the shocking history of bananas. Gluten free banana pancake recipe included. " ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(39) "go-bananas-at-burlington-farmers-market" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-05-19 10:31:17" ["post_modified_gmt"]=> string(19) "2019-05-19 14:31:17" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5133" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "2" ["filter"]=> string(3) "raw" } [2]=> object(WP_Post)#368 (24) { ["ID"]=> int(5135) ["post_author"]=> string(1) "8" ["post_date"]=> string(19) "2019-05-12 10:38:25" ["post_date_gmt"]=> string(19) "2019-05-12 14:38:25" ["post_content"]=> string(2365) "

Gluten Free Banana Oatmeal Pancakes

Easily double, triple, or quadruple your recipe!  The below ingredient list make 5. Enjoy these fresh or prepare ahead as food prep.  I make a triple batch of the below on Sunday morning and enjoy a couple hot off the griddle, then save the rest in the fridge for up to one week, or freezer for up to six weeks.  Take them straight from the freezer and pop them in the toaster - so easy!

Ingredients:

1  ripe  banana (the browner, the better!) 1 egg 1/2 scoop whey protein (optional - nutrition facts include the whey) pinch of cinnamon, cardamom, nutmeg, and/or allspice (I am partial to cinnamon and cardamom) 1/2 c oat Optional add-ins: raisins, blueberries, chocolate chips

Method:

Pre-heat griddle or large fry pan.  While griddle heats, mash together the banana and egg until mostly smooth; some small banana pieces are OK.  Add in dry ingredients and stir til combined.  Pour 1/4 cup servings on griddle or into pan.  These hold together well, so no need for cooking oils (I like coconut oil or grass fed butter!) unless using a non-non-stick surface. Cook 2-3 minutes per side. If making for food prep, cool on cooling rack before storing in fridge or freezer in an air tight container.

Nutrition Facts (per 1 pancake)

7.5g Carbohydrate, 5.5g Protein, 1.5g Fat, 65 calories Serving suggestions according to macro nutrient needs:
  • Need more protein? Serve with light or fat free Greek yogurt.  I stir cardamom and bit of maple syrup into my yogurt - yum!
  • Need more fat? top with nut butter (almond, peanut, cashew), ghee, or grass fed butter (try Kerrygold - we buy ours at Costco)
  • Need more carbohydrate? sprinkle with raisins, sliced banana, blueberries, strawberries, or granola; top with maple syrup or honey
 " ["post_title"]=> string(35) "Gluten Free Banana Oatmeal Pancakes" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(35) "gluten-free-banana-oatmeal-pancakes" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-05-19 10:17:50" ["post_modified_gmt"]=> string(19) "2019-05-19 14:17:50" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5135" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "0" ["filter"]=> string(3) "raw" } [3]=> object(WP_Post)#367 (24) { ["ID"]=> int(5084) ["post_author"]=> string(1) "8" ["post_date"]=> string(19) "2019-03-24 10:43:43" ["post_date_gmt"]=> string(19) "2019-03-24 14:43:43" ["post_content"]=> string(4475) "I want to ferment EVERYTHING.  After a couple batches of sauerkraut, tasty, yet lacking in creativity, I bought a giant bag of rejected, "ugly" carrots. You've seen them before, or it's possible you haven't noticed them, the "juicing carrots" hidden in a nondescript corner of the produce department. They are misshapen, knobby, and broken.  They are the carrots too unsightly to be displayed for the discerning shopper to choose from an otherwise beautiful produce display.  These rejects are perfect for hiding in a clay pot to ferment to perfection. I eagerly await the day when Western Medicine Doctors ask about diet and lifestyle when diagnosing and prescribing.  We aren't there yet, but I believe we are getting close.  If you experience frequent heartburn, headaches, mystery allergies, IBS symptoms, etc., I'm not proposing this fermented carrot recipe will cure you, but questioning your diet and lifestyle will likely take you farther than a new pharmaceutical or some Tums®. The best medicine we can give ourselves is in the food we eat.  Knowledge of gut health and the benefits of probiotics, such as those found in fermented foods, is becoming increasingly more commonplace.  Some even argue that we ARE our gut bacteria, as our gut health impacts our mood, digestion, and hormone balance (or imbalance!).  If any of this information surprises, shocks, or bewilders you, I highly recommend reading a book on the topic (try Brain Maker by David Perlmutter and Kristin Loberg). Nutritious meets delicious with these tangy, crispy carrots, fermented with dill and shallot.  They are a great snack straight from the jar or a colorful addition to a dinner plate.  I was inspired by MakeSauerkraut.com What you'll need: Carrots (as much as you have room for in your fermentation vessel) Flavors (mix and match herbs and spices: garlic, mint, ginger, jalepeño, onion, dill, cardamom, peppercorn, the list goes on) Sea Salt Filtered water Glass jar with tight sealing lid or fermentation crock What you'll do: Mix enough salt water (1 Tbsp salt per 2 cups water) to cover your carrots.  Pick your flavors (I used dill, sliced shallot, and peppercorn) and place at the bottom of your vessel.  Use a glass jar with tightly sealing lid or a fermentation crock.  Do not use plastic or metal. Slice carrots into 1/4" carrot sticks, making them 1" shorter in length than the vessel they will be stored in.  Choose organic and don't use baby carrots, as they are often treated to maintain color and will not ferment.  Squeeze carrot slices into the vessel on top of the garnishes, and then pour salt water over the carrots.  Be sure carrots are completely covered in water, otherwise mold may grow. Let sit in a dark place for 1-3 weeks.  If using a jar, burp the jar every day or two to let gasses escape.  Taste after one week, and age until desired flavor is reached.  Move to the fridge when they taste to your liking!  Note they will ferment more quickly in warmer in temperatures.  What takes one week in the summer may take three weeks in the winter.  I fermented mine for three weeks, and despite those of you who may have spring weather, it is still very much winter in Vermont! Until next time, Corrie Austin" ["post_title"]=> string(33) "A Love Affair with Fermented Fare" ["post_excerpt"]=> string(167) "Fermented carrots are easy, tangy, crispy, flavorful, colorful, and nutritious. What's not to love!? Learn how to make your own with a variety of flavor suggestions." ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(33) "a-love-affair-with-fermented-fare" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2019-03-24 10:43:51" ["post_modified_gmt"]=> string(19) "2019-03-24 14:43:51" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5084" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "4" ["filter"]=> string(3) "raw" } [4]=> object(WP_Post)#288 (24) { ["ID"]=> int(5035) ["post_author"]=> string(1) "1" ["post_date"]=> string(19) "2019-01-20 12:30:29" ["post_date_gmt"]=> string(19) "2019-01-20 16:30:29" ["post_content"]=> string(6067) "**Update! You know what you could do with this?  Make Szegediner Gulasch (German Sauerkraut Beef Gulash) - it's a tad on the spicy side, but very very tasty!  I served mine over roasted potatoes and topped with sour cream. YUM! Don't be intimidated by home fermenting, it is surprisingly and refreshingly simple.  I'm no expert, but I have successfully produced kombucha (shoot me a note if you're local and would like a scoby mother to start your own kombucha), apple cider vinegar (I also have a vinegar mother if you're interested), and most recently, sauerkraut.  Fermented foods are nutritious and delicious - what's not to love?! Health benefits of fermented foods: The microbial world inside our bodies, referred to as our microbiome, is credited/blamed for our digestion/struggle to digest, moods, satiety/cravings, immune system, etc.  You can see why it's important to ensure your microbiome is well cared for.  The probiotics found in fermented foods support the proliferation of the healthy bacteria in our microbiomes. Interested in knowing more? Read: It Starts with Food by Dallas and Melissa Hartwig or Grain Brain by David Perlmutter.  Listen: "Paleo Magazine Radio #247" Watch or listen: "Joe Rogan Experience #1054" Things to know about home fermenting:
  • Watch out for mold and visible fuzz - mold is bad.  Use fermentation weights (a glass jar filled with water also works) to keep solids under the water.  Fermenting is an anaerobic process, and air facilitates mold growth.
  • Don't fret if it gets a white film - it's a natural yeast byproduct of the ferment.  Simply spoon it off the top and you're good to go.
  • Strong smell is OK and expected - don't worry, the unpleasant and pungent stink will inform you if a batch goes bad.
  • Vegetables should maintain vibrancy - it is a sign of spoiled vegetables if they get slimy, brown, and discolored.
  • Fermentation duration varies depending on temperature - the colder it is, the longer it will take.
[caption id="attachment_5039" align="aligncenter" width="520"] Top view of fermentation weights holding the kraut under the liquid.[/caption] Make your own kraut:
What you'll need:
  • 1 Large/2 small heads of red or green cabbage
  • 2 Tbsp sea salt
  • Fermenting vessel; either a Large glass jar with a lid (ask your local bartender to save you a giant olive jar) or use a fermentation crock (I use this one)
  • Fermentation weights (you can use a glass jar filled with water - be sure it fits through the top of your fermentation vessel)
  • Optional extras: caraway, apple, carrot, onion, and/or garlic
Thinly slice the cabbage and optional add-ins.  I like to do this with the slicing blade of my food processor.  Put shredded cabbage into a large bowl with the sea salt.  Depending on how much you make, you may need to do this in batches. [caption id="attachment_5040" align="aligncenter" width="520"] Pre and post mashed cabbage. Be patient, it takes time and strong hands to break the cabbage down.[/caption] Mash the cabbage for ~10 minutes with a potato masher, muddler, or your hands.  I prefer starting with the potato masher to get the process started, then use my hands - it's a serious finger exercise.  The cabbage will break down and release water.  If there is not enough cabbage water to fully cover your cabbage, top with filtered water until it is all covered. Weigh down cabbage and cover vessel.  If using a fermentation crock, be sure to keep the water lip filled to avoid exposing your ferment to oxygen.  If using a jar, either seal tightly and burp daily to release pressure, or cover with a coffee filter or cloth napkin secured with a rubber band.  Ferment at least two weeks, tasting each week until desired flavor and texture has been reached.
Have your own fermenting success stories, requests, or ideas?  Please share in comments below! Until next time, Corrie Austin" ["post_title"]=> string(52) "Strong Hands + Patience: Recipes for Home Fermenting" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(49) "strong-hands-patience-recipes-for-home-fermenting" ["to_ping"]=> string(0) "" ["pinged"]=> string(221) "https://www.drperlmutter.com/about/grain-brain-by-david-perlmutter/ http://inthekitchenwithbronwyn.com/recipes/three-uses-for-a-bounty-of-apples/ https://magnoliadays.com/szegediner-gulasch-german-sauerkraut-beef-goulash/" ["post_modified"]=> string(19) "2019-02-07 08:20:10" ["post_modified_gmt"]=> string(19) "2019-02-07 12:20:10" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5035" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "4" ["filter"]=> string(3) "raw" } } ["post"]=> object(WP_Post)#288 (24) { ["ID"]=> int(5035) ["post_author"]=> string(1) "1" ["post_date"]=> string(19) "2019-01-20 12:30:29" ["post_date_gmt"]=> string(19) "2019-01-20 16:30:29" ["post_content"]=> string(6067) "**Update! You know what you could do with this?  Make Szegediner Gulasch (German Sauerkraut Beef Gulash) - it's a tad on the spicy side, but very very tasty!  I served mine over roasted potatoes and topped with sour cream. YUM! Don't be intimidated by home fermenting, it is surprisingly and refreshingly simple.  I'm no expert, but I have successfully produced kombucha (shoot me a note if you're local and would like a scoby mother to start your own kombucha), apple cider vinegar (I also have a vinegar mother if you're interested), and most recently, sauerkraut.  Fermented foods are nutritious and delicious - what's not to love?! Health benefits of fermented foods: The microbial world inside our bodies, referred to as our microbiome, is credited/blamed for our digestion/struggle to digest, moods, satiety/cravings, immune system, etc.  You can see why it's important to ensure your microbiome is well cared for.  The probiotics found in fermented foods support the proliferation of the healthy bacteria in our microbiomes. Interested in knowing more? Read: It Starts with Food by Dallas and Melissa Hartwig or Grain Brain by David Perlmutter.  Listen: "Paleo Magazine Radio #247" Watch or listen: "Joe Rogan Experience #1054" Things to know about home fermenting:
  • Watch out for mold and visible fuzz - mold is bad.  Use fermentation weights (a glass jar filled with water also works) to keep solids under the water.  Fermenting is an anaerobic process, and air facilitates mold growth.
  • Don't fret if it gets a white film - it's a natural yeast byproduct of the ferment.  Simply spoon it off the top and you're good to go.
  • Strong smell is OK and expected - don't worry, the unpleasant and pungent stink will inform you if a batch goes bad.
  • Vegetables should maintain vibrancy - it is a sign of spoiled vegetables if they get slimy, brown, and discolored.
  • Fermentation duration varies depending on temperature - the colder it is, the longer it will take.
[caption id="attachment_5039" align="aligncenter" width="520"] Top view of fermentation weights holding the kraut under the liquid.[/caption] Make your own kraut:
What you'll need:
  • 1 Large/2 small heads of red or green cabbage
  • 2 Tbsp sea salt
  • Fermenting vessel; either a Large glass jar with a lid (ask your local bartender to save you a giant olive jar) or use a fermentation crock (I use this one)
  • Fermentation weights (you can use a glass jar filled with water - be sure it fits through the top of your fermentation vessel)
  • Optional extras: caraway, apple, carrot, onion, and/or garlic
Thinly slice the cabbage and optional add-ins.  I like to do this with the slicing blade of my food processor.  Put shredded cabbage into a large bowl with the sea salt.  Depending on how much you make, you may need to do this in batches. [caption id="attachment_5040" align="aligncenter" width="520"] Pre and post mashed cabbage. Be patient, it takes time and strong hands to break the cabbage down.[/caption] Mash the cabbage for ~10 minutes with a potato masher, muddler, or your hands.  I prefer starting with the potato masher to get the process started, then use my hands - it's a serious finger exercise.  The cabbage will break down and release water.  If there is not enough cabbage water to fully cover your cabbage, top with filtered water until it is all covered. Weigh down cabbage and cover vessel.  If using a fermentation crock, be sure to keep the water lip filled to avoid exposing your ferment to oxygen.  If using a jar, either seal tightly and burp daily to release pressure, or cover with a coffee filter or cloth napkin secured with a rubber band.  Ferment at least two weeks, tasting each week until desired flavor and texture has been reached.
Have your own fermenting success stories, requests, or ideas?  Please share in comments below! Until next time, Corrie Austin" ["post_title"]=> string(52) "Strong Hands + Patience: Recipes for Home Fermenting" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(4) "open" ["post_password"]=> string(0) "" ["post_name"]=> string(49) "strong-hands-patience-recipes-for-home-fermenting" ["to_ping"]=> string(0) "" ["pinged"]=> string(221) "https://www.drperlmutter.com/about/grain-brain-by-david-perlmutter/ http://inthekitchenwithbronwyn.com/recipes/three-uses-for-a-bounty-of-apples/ https://magnoliadays.com/szegediner-gulasch-german-sauerkraut-beef-goulash/" ["post_modified"]=> string(19) "2019-02-07 08:20:10" ["post_modified_gmt"]=> string(19) "2019-02-07 12:20:10" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(42) "http://inthekitchenwithbronwyn.com/?p=5035" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "4" ["filter"]=> string(3) "raw" } ["queried_object"]=> object(WP_Term)#286 (16) { ["term_id"]=> int(3) ["name"]=> string(7) "recipes" ["slug"]=> string(7) "recipes" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(3) ["taxonomy"]=> string(8) "category" ["description"]=> string(0) "" ["parent"]=> int(0) ["count"]=> int(36) ["filter"]=> string(3) "raw" ["cat_ID"]=> int(3) ["category_count"]=> int(36) ["category_description"]=> string(0) "" ["cat_name"]=> string(7) "recipes" ["category_nicename"]=> string(7) "recipes" ["category_parent"]=> int(0) } ["queried_object_id"]=> int(3) ["comments"]=> array(4) { [0]=> &object(WP_Comment)#234 (18) { ["comment_ID"]=> string(6) "208715" ["comment_post_ID"]=> string(4) "5084" ["comment_author"]=> string(6) "connie" ["comment_author_email"]=> string(24) "tinytomesabout@gmail.com" ["comment_author_url"]=> string(26) "http://tinytomespublishing" ["comment_author_IP"]=> string(14) "73.159.251.194" ["comment_date"]=> string(19) "2019-03-24 14:29:29" ["comment_date_gmt"]=> string(19) "2019-03-24 18:29:29" ["comment_content"]=> string(145) "Can't wait to try, My onion soup for soul was great. Still have some in the freezer. Please keep up the helpful and healthful recipes. Connie" ["comment_karma"]=> string(1) "0" ["comment_approved"]=> string(1) "1" ["comment_agent"]=> string(0) "" ["comment_type"]=> string(0) "" ["comment_parent"]=> string(1) "0" ["user_id"]=> string(1) "0" ["children:protected"]=> array(1) { [208716]=> object(WP_Comment)#1040 (18) { ["comment_ID"]=> string(6) "208716" ["comment_post_ID"]=> string(4) "5084" ["comment_author"]=> string(6) "Corrie" ["comment_author_email"]=> string(21) "micalou1735@yahoo.com" ["comment_author_url"]=> string(0) "" ["comment_author_IP"]=> string(13) "174.199.31.96" ["comment_date"]=> string(19) "2019-03-26 05:54:45" ["comment_date_gmt"]=> string(19) "2019-03-26 09:54:45" ["comment_content"]=> string(261) "Connie, I'm so glad the soup was a success for you. The more soups and stews I make, the more I realize wine and vinegar are necessary ingredients for a rich broth. Fermented foods can be an acquired taste, but I certainly enjoy them. Hope you do too! Corrie" ["comment_karma"]=> string(1) "0" ["comment_approved"]=> string(1) "1" ["comment_agent"]=> string(0) "" ["comment_type"]=> string(0) "" ["comment_parent"]=> string(6) "208715" ["user_id"]=> string(1) "0" ["children:protected"]=> array(0) { } ["populated_children:protected"]=> bool(true) ["post_fields:protected"]=> array(21) { [0]=> string(11) "post_author" [1]=> string(9) "post_date" [2]=> string(13) "post_date_gmt" [3]=> string(12) "post_content" [4]=> string(10) "post_title" [5]=> string(12) "post_excerpt" [6]=> string(11) "post_status" [7]=> string(14) "comment_status" [8]=> string(11) "ping_status" [9]=> string(9) "post_name" [10]=> string(7) "to_ping" [11]=> string(6) "pinged" [12]=> string(13) "post_modified" [13]=> string(17) "post_modified_gmt" [14]=> string(21) "post_content_filtered" [15]=> string(11) "post_parent" [16]=> string(4) "guid" [17]=> string(10) "menu_order" [18]=> string(9) "post_type" [19]=> string(14) "post_mime_type" [20]=> string(13) "comment_count" } } } ["populated_children:protected"]=> bool(true) ["post_fields:protected"]=> array(21) { [0]=> string(11) "post_author" [1]=> string(9) "post_date" [2]=> string(13) "post_date_gmt" [3]=> string(12) "post_content" [4]=> string(10) "post_title" [5]=> string(12) "post_excerpt" [6]=> string(11) "post_status" [7]=> string(14) "comment_status" [8]=> string(11) "ping_status" [9]=> string(9) "post_name" [10]=> string(7) "to_ping" [11]=> string(6) "pinged" [12]=> string(13) "post_modified" [13]=> string(17) "post_modified_gmt" [14]=> string(21) "post_content_filtered" [15]=> string(11) "post_parent" [16]=> string(4) "guid" [17]=> string(10) "menu_order" [18]=> string(9) "post_type" [19]=> string(14) "post_mime_type" [20]=> string(13) "comment_count" } } [1]=> &object(WP_Comment)#1040 (18) { ["comment_ID"]=> string(6) "208716" ["comment_post_ID"]=> string(4) "5084" ["comment_author"]=> string(6) "Corrie" ["comment_author_email"]=> string(21) "micalou1735@yahoo.com" ["comment_author_url"]=> string(0) "" ["comment_author_IP"]=> string(13) "174.199.31.96" ["comment_date"]=> string(19) "2019-03-26 05:54:45" ["comment_date_gmt"]=> string(19) "2019-03-26 09:54:45" ["comment_content"]=> string(261) "Connie, I'm so glad the soup was a success for you. The more soups and stews I make, the more I realize wine and vinegar are necessary ingredients for a rich broth. Fermented foods can be an acquired taste, but I certainly enjoy them. Hope you do too! Corrie" ["comment_karma"]=> string(1) "0" ["comment_approved"]=> string(1) "1" ["comment_agent"]=> string(0) "" ["comment_type"]=> string(0) "" ["comment_parent"]=> string(6) "208715" ["user_id"]=> string(1) "0" ["children:protected"]=> array(0) { } ["populated_children:protected"]=> bool(true) ["post_fields:protected"]=> array(21) { [0]=> string(11) "post_author" [1]=> string(9) "post_date" [2]=> string(13) "post_date_gmt" [3]=> string(12) "post_content" [4]=> string(10) "post_title" [5]=> string(12) "post_excerpt" [6]=> string(11) "post_status" [7]=> string(14) "comment_status" [8]=> string(11) "ping_status" [9]=> string(9) "post_name" [10]=> string(7) "to_ping" [11]=> string(6) "pinged" [12]=> string(13) "post_modified" [13]=> string(17) "post_modified_gmt" [14]=> string(21) "post_content_filtered" [15]=> string(11) "post_parent" [16]=> string(4) "guid" [17]=> string(10) "menu_order" [18]=> string(9) "post_type" [19]=> string(14) "post_mime_type" [20]=> string(13) "comment_count" } } [2]=> &object(WP_Comment)#244 (18) { ["comment_ID"]=> string(6) "208717" ["comment_post_ID"]=> string(4) "5084" ["comment_author"]=> string(13) "Bronwyn Dunne" ["comment_author_email"]=> string(20) "bronwyndunne@mac.com" ["comment_author_url"]=> string(34) "http://inthekitchenwithbronwyn.com" ["comment_author_IP"]=> string(13) "71.228.116.92" ["comment_date"]=> string(19) "2019-04-05 13:15:07" ["comment_date_gmt"]=> string(19) "2019-04-05 17:15:07" ["comment_content"]=> string(282) "Just looking at the latest post with friend, Suzanne Cronkite, here in Santa Fe. Love it! Terrific photos. Made us both eager to try your fermentation recipe. And, you have another customer for your sauerkraut. Suzanne said, "Sign me up!"It's on my list when I am home, again....xox" ["comment_karma"]=> string(1) "0" ["comment_approved"]=> string(1) "1" ["comment_agent"]=> string(0) "" ["comment_type"]=> string(0) "" ["comment_parent"]=> string(1) "0" ["user_id"]=> string(1) "0" ["children:protected"]=> array(1) { [208718]=> object(WP_Comment)#1048 (18) { ["comment_ID"]=> string(6) "208718" ["comment_post_ID"]=> string(4) "5084" ["comment_author"]=> string(6) "Corrie" ["comment_author_email"]=> string(21) "micalou1735@yahoo.com" ["comment_author_url"]=> string(0) "" ["comment_author_IP"]=> string(14) "174.199.13.214" ["comment_date"]=> string(19) "2019-04-06 08:41:28" ["comment_date_gmt"]=> string(19) "2019-04-06 12:41:28" ["comment_content"]=> string(210) "Bronwyn, I've been enjoying the fermenting so much! I'm glad to hear folks are interested in partaking. I have some asparagus in process as we speak. Yumm! Miss you and glad you're enjoying your stay! Corrie" ["comment_karma"]=> string(1) "0" ["comment_approved"]=> string(1) "1" ["comment_agent"]=> string(0) "" ["comment_type"]=> string(0) "" ["comment_parent"]=> string(6) "208717" ["user_id"]=> string(1) "0" ["children:protected"]=> array(0) { } ["populated_children:protected"]=> bool(true) ["post_fields:protected"]=> array(21) { [0]=> string(11) "post_author" [1]=> string(9) "post_date" [2]=> string(13) "post_date_gmt" [3]=> string(12) "post_content" [4]=> string(10) "post_title" [5]=> string(12) "post_excerpt" [6]=> string(11) "post_status" [7]=> string(14) "comment_status" [8]=> string(11) "ping_status" [9]=> string(9) "post_name" [10]=> string(7) "to_ping" [11]=> string(6) "pinged" [12]=> string(13) "post_modified" [13]=> string(17) "post_modified_gmt" [14]=> string(21) "post_content_filtered" [15]=> string(11) "post_parent" [16]=> string(4) "guid" [17]=> string(10) "menu_order" [18]=> string(9) "post_type" [19]=> string(14) "post_mime_type" [20]=> string(13) "comment_count" } } } ["populated_children:protected"]=> bool(true) ["post_fields:protected"]=> array(21) { [0]=> string(11) "post_author" [1]=> string(9) "post_date" [2]=> string(13) "post_date_gmt" [3]=> string(12) "post_content" [4]=> string(10) "post_title" [5]=> string(12) "post_excerpt" [6]=> string(11) "post_status" [7]=> string(14) "comment_status" [8]=> string(11) "ping_status" [9]=> string(9) "post_name" [10]=> string(7) "to_ping" [11]=> string(6) "pinged" [12]=> string(13) "post_modified" [13]=> string(17) "post_modified_gmt" [14]=> string(21) "post_content_filtered" [15]=> string(11) "post_parent" [16]=> string(4) "guid" [17]=> string(10) "menu_order" [18]=> string(9) "post_type" [19]=> string(14) "post_mime_type" [20]=> string(13) "comment_count" } } [3]=> &object(WP_Comment)#1048 (18) { ["comment_ID"]=> string(6) "208718" ["comment_post_ID"]=> string(4) "5084" ["comment_author"]=> string(6) "Corrie" ["comment_author_email"]=> string(21) "micalou1735@yahoo.com" ["comment_author_url"]=> string(0) "" ["comment_author_IP"]=> string(14) "174.199.13.214" ["comment_date"]=> string(19) "2019-04-06 08:41:28" ["comment_date_gmt"]=> string(19) "2019-04-06 12:41:28" ["comment_content"]=> string(210) "Bronwyn, I've been enjoying the fermenting so much! I'm glad to hear folks are interested in partaking. I have some asparagus in process as we speak. Yumm! Miss you and glad you're enjoying your stay! Corrie" ["comment_karma"]=> string(1) "0" ["comment_approved"]=> string(1) "1" ["comment_agent"]=> string(0) "" ["comment_type"]=> string(0) "" ["comment_parent"]=> string(6) "208717" ["user_id"]=> string(1) "0" ["children:protected"]=> array(0) { } ["populated_children:protected"]=> bool(true) ["post_fields:protected"]=> array(21) { [0]=> string(11) "post_author" [1]=> string(9) "post_date" [2]=> string(13) "post_date_gmt" [3]=> string(12) "post_content" [4]=> string(10) "post_title" [5]=> string(12) "post_excerpt" [6]=> string(11) "post_status" [7]=> string(14) "comment_status" [8]=> string(11) "ping_status" [9]=> string(9) "post_name" [10]=> string(7) "to_ping" [11]=> string(6) "pinged" [12]=> string(13) "post_modified" [13]=> string(17) "post_modified_gmt" [14]=> string(21) "post_content_filtered" [15]=> string(11) "post_parent" [16]=> string(4) "guid" [17]=> string(10) "menu_order" [18]=> string(9) "post_type" [19]=> string(14) "post_mime_type" [20]=> string(13) "comment_count" } } } ["comments_by_type"]=> array(4) { ["comment"]=> array(4) { [0]=> &object(WP_Comment)#234 (18) { ["comment_ID"]=> string(6) "208715" ["comment_post_ID"]=> string(4) "5084" ["comment_author"]=> string(6) "connie" ["comment_author_email"]=> string(24) "tinytomesabout@gmail.com" ["comment_author_url"]=> string(26) "http://tinytomespublishing" ["comment_author_IP"]=> string(14) "73.159.251.194" ["comment_date"]=> string(19) "2019-03-24 14:29:29" ["comment_date_gmt"]=> string(19) "2019-03-24 18:29:29" ["comment_content"]=> string(145) "Can't wait to try, My onion soup for soul was great. Still have some in the freezer. Please keep up the helpful and healthful recipes. Connie" ["comment_karma"]=> string(1) "0" ["comment_approved"]=> string(1) "1" ["comment_agent"]=> string(0) "" ["comment_type"]=> string(0) "" ["comment_parent"]=> string(1) "0" ["user_id"]=> string(1) "0" ["children:protected"]=> array(1) { [208716]=> object(WP_Comment)#1040 (18) { ["comment_ID"]=> string(6) "208716" ["comment_post_ID"]=> string(4) "5084" ["comment_author"]=> string(6) "Corrie" ["comment_author_email"]=> string(21) "micalou1735@yahoo.com" ["comment_author_url"]=> string(0) "" ["comment_author_IP"]=> string(13) "174.199.31.96" ["comment_date"]=> string(19) "2019-03-26 05:54:45" ["comment_date_gmt"]=> string(19) "2019-03-26 09:54:45" ["comment_content"]=> string(261) "Connie, I'm so glad the soup was a success for you. The more soups and stews I make, the more I realize wine and vinegar are necessary ingredients for a rich broth. Fermented foods can be an acquired taste, but I certainly enjoy them. Hope you do too! Corrie" ["comment_karma"]=> string(1) "0" ["comment_approved"]=> string(1) "1" ["comment_agent"]=> string(0) "" ["comment_type"]=> string(0) "" ["comment_parent"]=> string(6) "208715" ["user_id"]=> string(1) "0" ["children:protected"]=> array(0) { } ["populated_children:protected"]=> bool(true) ["post_fields:protected"]=> array(21) { [0]=> string(11) "post_author" [1]=> string(9) "post_date" [2]=> string(13) "post_date_gmt" [3]=> string(12) "post_content" [4]=> string(10) "post_title" [5]=> string(12) "post_excerpt" [6]=> string(11) "post_status" [7]=> string(14) "comment_status" [8]=> string(11) "ping_status" [9]=> string(9) "post_name" [10]=> string(7) "to_ping" [11]=> string(6) "pinged" [12]=> string(13) "post_modified" [13]=> string(17) "post_modified_gmt" [14]=> string(21) "post_content_filtered" [15]=> string(11) "post_parent" [16]=> string(4) "guid" [17]=> string(10) "menu_order" [18]=> string(9) "post_type" [19]=> string(14) "post_mime_type" [20]=> string(13) "comment_count" } } } ["populated_children:protected"]=> bool(true) ["post_fields:protected"]=> array(21) { [0]=> string(11) "post_author" [1]=> string(9) "post_date" [2]=> string(13) "post_date_gmt" [3]=> string(12) "post_content" [4]=> string(10) "post_title" [5]=> string(12) "post_excerpt" [6]=> string(11) "post_status" [7]=> string(14) "comment_status" [8]=> string(11) "ping_status" [9]=> string(9) "post_name" [10]=> string(7) "to_ping" [11]=> string(6) "pinged" [12]=> string(13) "post_modified" [13]=> string(17) "post_modified_gmt" [14]=> string(21) "post_content_filtered" [15]=> string(11) "post_parent" [16]=> string(4) "guid" [17]=> string(10) "menu_order" [18]=> string(9) "post_type" [19]=> string(14) "post_mime_type" [20]=> string(13) "comment_count" } } [1]=> &object(WP_Comment)#1040 (18) { ["comment_ID"]=> string(6) "208716" ["comment_post_ID"]=> string(4) "5084" ["comment_author"]=> string(6) "Corrie" ["comment_author_email"]=> string(21) "micalou1735@yahoo.com" ["comment_author_url"]=> string(0) "" ["comment_author_IP"]=> string(13) "174.199.31.96" ["comment_date"]=> string(19) "2019-03-26 05:54:45" ["comment_date_gmt"]=> string(19) "2019-03-26 09:54:45" ["comment_content"]=> string(261) "Connie, I'm so glad the soup was a success for you. The more soups and stews I make, the more I realize wine and vinegar are necessary ingredients for a rich broth. Fermented foods can be an acquired taste, but I certainly enjoy them. Hope you do too! Corrie" ["comment_karma"]=> string(1) "0" ["comment_approved"]=> string(1) "1" ["comment_agent"]=> string(0) "" ["comment_type"]=> string(0) "" ["comment_parent"]=> string(6) "208715" ["user_id"]=> string(1) "0" ["children:protected"]=> array(0) { } ["populated_children:protected"]=> bool(true) ["post_fields:protected"]=> array(21) { [0]=> string(11) "post_author" [1]=> string(9) "post_date" [2]=> string(13) "post_date_gmt" [3]=> string(12) "post_content" [4]=> string(10) "post_title" [5]=> string(12) "post_excerpt" [6]=> string(11) "post_status" [7]=> string(14) "comment_status" [8]=> string(11) "ping_status" [9]=> string(9) "post_name" [10]=> string(7) "to_ping" [11]=> string(6) "pinged" [12]=> string(13) "post_modified" [13]=> string(17) "post_modified_gmt" [14]=> string(21) "post_content_filtered" [15]=> string(11) "post_parent" [16]=> string(4) "guid" [17]=> string(10) "menu_order" [18]=> string(9) "post_type" [19]=> string(14) "post_mime_type" [20]=> string(13) "comment_count" } } [2]=> &object(WP_Comment)#244 (18) { ["comment_ID"]=> string(6) "208717" ["comment_post_ID"]=> string(4) "5084" ["comment_author"]=> string(13) "Bronwyn Dunne" ["comment_author_email"]=> string(20) "bronwyndunne@mac.com" ["comment_author_url"]=> string(34) "http://inthekitchenwithbronwyn.com" ["comment_author_IP"]=> string(13) "71.228.116.92" ["comment_date"]=> string(19) "2019-04-05 13:15:07" ["comment_date_gmt"]=> string(19) "2019-04-05 17:15:07" ["comment_content"]=> string(282) "Just looking at the latest post with friend, Suzanne Cronkite, here in Santa Fe. Love it! Terrific photos. Made us both eager to try your fermentation recipe. And, you have another customer for your sauerkraut. Suzanne said, "Sign me up!"It's on my list when I am home, again....xox" ["comment_karma"]=> string(1) "0" ["comment_approved"]=> string(1) "1" ["comment_agent"]=> string(0) "" ["comment_type"]=> string(0) "" ["comment_parent"]=> string(1) "0" ["user_id"]=> string(1) "0" ["children:protected"]=> array(1) { [208718]=> object(WP_Comment)#1048 (18) { ["comment_ID"]=> string(6) "208718" ["comment_post_ID"]=> string(4) "5084" ["comment_author"]=> string(6) "Corrie" ["comment_author_email"]=> string(21) "micalou1735@yahoo.com" ["comment_author_url"]=> string(0) "" ["comment_author_IP"]=> string(14) "174.199.13.214" ["comment_date"]=> string(19) "2019-04-06 08:41:28" ["comment_date_gmt"]=> string(19) "2019-04-06 12:41:28" ["comment_content"]=> string(210) "Bronwyn, I've been enjoying the fermenting so much! I'm glad to hear folks are interested in partaking. I have some asparagus in process as we speak. Yumm! Miss you and glad you're enjoying your stay! Corrie" ["comment_karma"]=> string(1) "0" ["comment_approved"]=> string(1) "1" ["comment_agent"]=> string(0) "" ["comment_type"]=> string(0) "" ["comment_parent"]=> string(6) "208717" ["user_id"]=> string(1) "0" ["children:protected"]=> array(0) { } ["populated_children:protected"]=> bool(true) ["post_fields:protected"]=> array(21) { [0]=> string(11) "post_author" [1]=> string(9) "post_date" [2]=> string(13) "post_date_gmt" [3]=> string(12) "post_content" [4]=> string(10) "post_title" [5]=> string(12) "post_excerpt" [6]=> string(11) "post_status" [7]=> string(14) "comment_status" [8]=> string(11) "ping_status" [9]=> string(9) "post_name" [10]=> string(7) "to_ping" [11]=> string(6) "pinged" [12]=> string(13) "post_modified" [13]=> string(17) "post_modified_gmt" [14]=> string(21) "post_content_filtered" [15]=> string(11) "post_parent" [16]=> string(4) "guid" [17]=> string(10) "menu_order" [18]=> string(9) "post_type" [19]=> string(14) "post_mime_type" [20]=> string(13) "comment_count" } } } ["populated_children:protected"]=> bool(true) ["post_fields:protected"]=> array(21) { [0]=> string(11) "post_author" [1]=> string(9) "post_date" [2]=> string(13) "post_date_gmt" [3]=> string(12) "post_content" [4]=> string(10) "post_title" [5]=> string(12) "post_excerpt" [6]=> string(11) "post_status" [7]=> string(14) "comment_status" [8]=> string(11) "ping_status" [9]=> string(9) "post_name" [10]=> string(7) "to_ping" [11]=> string(6) "pinged" [12]=> string(13) "post_modified" [13]=> string(17) "post_modified_gmt" [14]=> string(21) "post_content_filtered" [15]=> string(11) "post_parent" [16]=> string(4) "guid" [17]=> string(10) "menu_order" [18]=> string(9) "post_type" [19]=> string(14) "post_mime_type" [20]=> string(13) "comment_count" } } [3]=> &object(WP_Comment)#1048 (18) { ["comment_ID"]=> string(6) "208718" ["comment_post_ID"]=> string(4) "5084" ["comment_author"]=> string(6) "Corrie" ["comment_author_email"]=> string(21) "micalou1735@yahoo.com" ["comment_author_url"]=> string(0) "" ["comment_author_IP"]=> string(14) "174.199.13.214" ["comment_date"]=> string(19) "2019-04-06 08:41:28" ["comment_date_gmt"]=> string(19) "2019-04-06 12:41:28" ["comment_content"]=> string(210) "Bronwyn, I've been enjoying the fermenting so much! 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Corrie" ["comment_karma"]=> string(1) "0" ["comment_approved"]=> string(1) "1" ["comment_agent"]=> string(0) "" ["comment_type"]=> string(0) "" ["comment_parent"]=> string(6) "208717" ["user_id"]=> string(1) "0" ["children:protected"]=> array(0) { } ["populated_children:protected"]=> bool(true) ["post_fields:protected"]=> array(21) { [0]=> string(11) "post_author" [1]=> string(9) "post_date" [2]=> string(13) "post_date_gmt" [3]=> string(12) "post_content" [4]=> string(10) "post_title" [5]=> string(12) "post_excerpt" [6]=> string(11) "post_status" [7]=> string(14) "comment_status" [8]=> string(11) "ping_status" [9]=> string(9) "post_name" [10]=> string(7) "to_ping" [11]=> string(6) "pinged" [12]=> string(13) "post_modified" [13]=> string(17) "post_modified_gmt" [14]=> string(21) "post_content_filtered" [15]=> string(11) "post_parent" [16]=> string(4) "guid" [17]=> string(10) "menu_order" [18]=> string(9) "post_type" [19]=> string(14) "post_mime_type" [20]=> string(13) "comment_count" } } } ["trackback"]=> array(0) { } ["pingback"]=> array(0) { } ["pings"]=> array(0) { } } }
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4 responses to “Strong Hands + Patience: Recipes for Home Fermenting”

  1. Patrick Kutkey says:

    Will try this at our new house!

    • Corrie Austin says:

      Can’t wait to hear how it turns out.
      Also, thanks for catching my EMBARRASSING typo…I have since corrected my spelling error!

  2. Kellie says:

    I’m surprised there’s no vinegar or sugar!
    I can’t wait to try it 😊

    • Corrie Austin says:

      I’m pretty sure most conventional pickles and ferments are “flash pickled” with vinegar and not actually aged. The salt helps to preserve the veggies. Some folks get real technical with the vegetable to salt ratio (weighing by the gram, etc), but I found mine worked well with flexible measurements. However, mine fermented for ~6 weeks, so perhaps it would have been faster if I was more calculated.

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