Crock Pot Roast

This recipe is so quick and easy to put together in the crock pot, and then you can let it cook all day until the meat is tender and falling apart.

You can cook other types of meat the same way, but I usually use beef. The crock pot is a particularly good way to cook grassfed beef, as it stays more juicy and tender when cooked longer at a lower temperature.

It's great to eat as a roast, or you can shred it for other recipes or use it as lunchmeat in sandwiches. Sometimes I'll even put the roast in the crock pot the night before and then it's ready for sandwiches by lunch time.

When cooking a roast this way, the water becomes a rich broth in the slow cooker with the meat. You can use the broth as au jus for French Dip sandwiches, thicken it for gravy, or use it as soup stock. It's great to boil down for bullion cubes, too--just simmer it in an open pot until it's about half to a quarter of the original volume, then freeze in ice cube trays. You may wish to strain the broth to get out the rosemary leaves, and be sure to remove the tough bay leaf.

I vary the seasonings and sometimes add vegetables such as carrots, potatoes and celery. Some people like to add a tablespoon or two of an acid such as apple cider vinegar, lemon juice or red wine. Many cookbooks recommend that you brown the roast before slow-cooking it to lock in the juices and give a nice color and flavor, but I never do. I just plop the raw roast in the crock pot, throw in some spices and water (I rarely measure), and turn it on.

Easy Crock Pot Roast

Place in the crock pot:

1 beef roast (any size that will fill your crock pot at least halfway will do, but I usually use about a 4 lb. roast)

Sprinkle over and around the roast:

2 or 3 cloves garlic (or 1 tsp garlic powder)
1 tsp. rosemary
1 tsp. thyme
1 bay leaf (optional)
Salt to taste (I usually put in somewhere between a teaspoon and a tablespoon, I would guess)
1/2 to 1 medium onion (optional)

Add enough water or beef broth to just cover the roast. If you're using a small roast, use enough water to fill your crock pot at least 2/3 full, as it won't cook evenly otherwise.

Turn the crock pot on low and cook for about 8 to 12 hours.

Matzo Cookies

Here's a Kosher Pareve cookie recipe I worked up using some of the corn/soy/dairy-free Kosher for Passover products available this time of year. I modified my mom's famous chewy oatmeal cookie recipe, using crushed matzo (also spelled matza, matzoh, or matzah, or in Hebrew מַצָּה maṣṣā) crackers instead of oats.

If you need a Kosher for Passover recipe, substitute matzo meal for the flour and K for P sugar or honey for the brown sugar. You may need to add a tablespoon or more extra flour if using a liquid sweetener, and the texture won't be the same.

I also tried the recipe with 2 tablespoons less margarine (6 tablespoons total) and 1/2 cup brown sugar with 1/4 cup honey. That worked fine although the texture and flavor weren't quite as good.

Matzo Cookies

1/2 cup Kosher for Passover Pareve margarine (I used Mother's brand regular salted margarine)
3/4 cup brown sugar (C & H is corn-free, pure cane sugar)
1 egg

1 cup flour (I used King Arthur White Whole Wheat)
1/2 tsp. baking soda
1/4 tsp. additive-free salt (kosher salt or unrefined sea salt)

2 large matzo crackers, coarsely crushed (makes almost 1 cup of crumbs)

1/2 to 1 cup of your favorite cookie mix-in (optional)
1/2 tsp. flavoring of your choice (optional)

Preheat oven to 375 degrees F. Crush the Matzos. I broke mine in quarters and put them in a sandwich bag, then pounded the bag with a blunt object (the bottom of my sea salt canister) to crush them.

Cream together margarine and sugar. Add egg and mix well. If you wish to add a safe vanilla or another liquid flavoring, stir this into the wet ingredients with the egg.

In separate bowl, mix flour, baking soda and salt. If you are adding cinnamon or another dry flavoring, add it to the dry mixture.

Add dry ingredients to sugar mixture and stir just until blended. Mix in the matzo crumbs. If desired, stir in your favorite cookie mix-in (i.e. raisins, baking chips, candy, dried fruit or nuts).

Drop in small spoonfuls onto a cookie sheet and cook for 8 to 10 minutes. Remove from the oven while they still look soft and shiny in the center for cookies with a chewy texture; they will continue to cook a bit after you take them out of the oven. I baked mine for just 8 minutes and immediately removed them from the pan to a cooling rack.

Makes about 30 cookies.

Easy homemade shortening substitute

I've found a great solution for a shortening/butter substitute.

Take your favorite vegetable oil and FREEZE it!

It will get thicker and thicker, and eventually solidifies into something about the texture of refrigerated butter. If you work quickly with cold ingredients and utensils, you can cut it in with two knives (a pastry cutter probably wouldn't be strong enough) before it melts. (Note: Liz suggests grating it with a cheese grater, which sounds like an even better idea.)

If you just put it in the freezer for 30 minutes or a few hours, it will just be thicker colder oil, but it still works pretty well if you just quickly and lightly mix it in with a utensil or your fingertips, and avoid overmixing.

I haven't tried a pie crust yet, but it makes lovely flaky biscuits and crackers.

Electrolyte Replacement Drink

Since the electrolyte-replacing formulas commercially available contain corn, having a stomach virus is made even more difficult for those allergic to corn.

When dehydrated, you need to drink something with a good balance of minerals, sugar and salts. Drink in small, frequent sips--not more than a teaspoon or so every few minutes until vomiting subsides.

This is what I made recently when I had a stomach virus with diarrhea and vomiting. It was much easier on the stomach and made me feel better than plain water or diluted fruit juice.

1 cup warm water (boiled and cooled)
1 tablespoon molasses
1 tablespoon orange juice
1/8 teaspoon salt
Small pinch of baking soda (1/16 teaspoon or less)

I used Grandma's molasses, which is corn-free. You can also use sugar if you don't have molasses, but do not use an artificial sugar substitute as this will make matters worse instead of helping. Molasses is high in many minerals and should be better than sugar to replace electrolytes.

Florida's Natural unenriched orange juice is corn-free. The enriched can contain corn derivatives in the added vitamins.


Here are a couple more recipes to choose from:

World Health Organization recipe:

1. Table Salt - 3/4 teaspoon
2. Baking Powder - 1 teaspoon
3. Sugar -4 tablespoons
4. Orange juice - 1 cup
5. Water - 1 quart/liter (4 cups)


Homemade Pedialyte (shared by a member of the Avoiding Corn Delphi forum--thank you!)
1/4 tsp salt
1 Tbsp sugar
1 pint (2 cups) water

Marinara With a Twist

This recipe is adapted from the "Unstuffed Cabbage" recipe in The Complete Food Allergy Cookbook. It's a bit spicy, but my preschool and kindergarten-aged kids loved it.

For a vegan version, you could add more Italian spices and some cooked (or canned) beans. If you can't tolerate or don't like tomatoes, just leave them out or add a cup of vegetable broth instead.

In a large skillet or wok, cook and stir until browned and broken into pieces:
1 lb. Italian sausage (I buy a safe uncured sausage made with just meat and fresh herbs at a local butcher shop [Butcher Boys' ground Italian or Breakfast sausage], or there are a few safe brands of chicken sausage available commercially)

Add and cook until tender:
1 medium to large onion, diced (I used a yellow onion)
2 cloves garlic, minced or put through a garlic press

If desired, spoon out the extra grease and discard it.

Stir in:
6 cups cabbage in bite-sized chunks (about 1/2 to 3/4 of a cabbage head--the normal round-headed green cabbage works well in this recipe)
4 medium carrots, shredded (2 cups loose or 1 cup packed)
1/2 teaspoon sage (I used about 1 to 2 teaspoons fresh snipped sage)

When the cabbage has shrunk enough to add something else to the pan, add:
1 can of Cento crushed tomatoes (28 oz.)
Salt and pepper to taste (I didn't add either salt or pepper, but the original recipe called for 1/2 teaspoon salt and 1/8 teaspoon pepper)

Cover (I used aluminum foil) and cook for 10 to 20 minutes or until cabbage is just tender, stirring occasionally.

Serve over noodles or cooked grain. We had it with rice noodles, and it was quite tasty.

Honey-Cereal Candy

This is the vegan, corn-free, gluten-free, soy-free version of rice krispies treats. No marshmallows or refined sugars involved.

If you cook the syrup a little longer, it will be more reminiscent of the honey-sesame hard candies with a texture like nut brittle.

You can substitute other kinds of cereal, such as puffed rice, crispy rice cereal, the round O's type of cereal, or a mixture of several kinds. Different cereals will absorb varying amounts of liquid, so start with 3 cups of cereal and add enough so that the caramel is evenly coating all the cereal without collecting pools of liquid.

The cooking time and temperature given gets the caramel to a soft- or medium-ball stage. This yields a soft, slightly chewy texture at room temperature.

For a chewier, stiffer or even crunchy candy, just increase the cooking time until the caramel reaches a higher temperature and the desired stiffness. Drop a small amount of the syrup into cold water to test what it will be like when cooled.

Ingredients:

1 cup honey
1/3 cup oil (I used safflower oil)
1/4 teaspoon salt
4 and 1/2 cups puffed millet


Instructions:

Oil an 8 x 8 or 9 x 13 pan.

Cook the honey, salt and oil over medium heat, stirring constantly. Make sure that you use a saucepan large enough to handle the honey mixture boiling up to several times its height--probably at least a 1 to 2 quart pan.

Bring to a boil and cook for approximately 10 minutes, until a candy thermometer reads 250 degrees F. The mixture will thicken and darken in color, and a drop of the syrup will have the texture of chewy caramel when cooled.

Remove caramel from heat and stir in the cereal. Smooth the mixture into the oiled dish and allow to cool slowly to room temperature.

While it's still slightly soft, cut the candy into small squares (2" or so is good, but you'll want to make them bite-sized if you cooked the caramel to a hard ball or hard-crack stage). The recipe as written will stay soft enough to cut at room temperature, but don't try to refrigerate it first and then cut it. :)

If you have leftovers, wrap each piece individually in plastic wrap and refrigerate or freeze the pieces in a larger bag. The colder the candy gets, the harder it is.

Parsnip Cake

Tender, moist, sweet and delicious!

You've heard of carrot cake, but have you ever thought of trying parsnip cake? It has a sweeter, milder flavor than carrot cake. The parsnip, spices and brown sugar give it a special, almost caramel-like taste. If you don't tell your kids, they'll never guess they're eating their vegetables.

My family dislikes parsnips, so I'm always trying to find ways to disguise them. I baked this cake for company tomorrow. What started out as "just a taste" tonight turned out to be the family devouring half the cake before we enforced a limit.

This cake creates a bit of a crispy crust on top and is good without frosting. If you can tolerate dairy products, some lightly sweetened whipped cream would probably complement the flavors nicely.

If desired it can be eaten warm, straight from the oven.

Parsnip Cake

Preheat oven to 350 degrees Fahrenheit.

Mix together and set aside, stirring occasionally:
1/4 cup flaxseed meal
1 cup boiling water

Oil a 9 x 13-ish cake pan and lightly dust with flour.

Blend together:
2 and 1/2 cups whole grain flour
2 Tablespoons arrowroot powder
1/2 teaspoon salt
2 teaspoons baking powder (I used Featherweight, or see baking powder substitutes here)
1/2 teaspoon baking soda
1 and 1/2 teaspoons cinnamon
1 teaspoon fresh ginger (I put mine through a garlic press instead of dicing it. If you don't have fresh ginger, try 1/4 teaspoon of powdered ginger.)

In a separate container, cream together
1 cup oil (I used rice bran oil)
1 and 1/2 cups brown sugar (C & H is pure cane sugar, free of corn)

Add to sugar mixture and blend well:
1/2 cup water
Flax seed mixture

To dry ingredients, add liquid ingredients and
3 cups grated parsnip

Mix it all together, pour into the pan and smooth batter flat. Bake at 350 until toothpick comes out clean, approximately 45 minutes.

**
For the flour, I used 1 and 1/2 cups King Arthur Traditional Whole Wheat and 1 cup White Whole Wheat flour; if using gluten-free flour with low binding properties, try 2 cups of a flour such as brown rice or amaranth flour, and 1/2 cup tapioca or sweet rice flour.

If you use a liquid sweetener, you may need to leave out the 1/2 cup of water.

Meaty Spaghetti Squash

This is one of my family's favorite meals--quite a feat since few of us really like (and several truly detest) squash of any kind.

You can cut up the veggies and cook the meat while the squash is baking, or you can do all the cutting, cook the meat and bake the squash ahead of time for a quick combine-and-heat dish that goes in minutes from refrigerator to stove. I like to use my food processor for the grating and dicing. It makes this dish surprisingly simple to put together.

I scrub and peel the carrots and zucchini, but if you use organic unwaxed produce you can leave them unpeeled for more nutrition.

I came up with this recipe by modifying the Savory Spaghetti Squash recipe from Casseroles (from the Eating Better cookbook series) by Sue Gregg. The original recipe calls for tofu marinated in a ginger/lemon juice/soy sauce mixture, along with a few other twists.

Ingredients:

1 spaghetti squash
1 lb. italian sausage (I buy a safe uncured sausage made with just meat and fresh herbs at a local butcher shop [Butcher Boys' ground Italian or Breakfast sausage], or there are a few safe brands of chicken sausage available commercially.)
2 medium carrots, grated
1 medium zucchini (use 2 if they're small), grated
2 stalks celery, diced
1 clove garlic, diced
1/2 teaspoon salt

Wash the outside of the spaghetti squash. Bake the whole uncut squash at 375 degrees until tender--about 1 hour. Turn it occasionally during baking (at least once) to get it to cook evenly. (Alternatively, you can cut it in half, scrape out the seeds, and cook it cut side up with 1/4 cup water in the microwave, loosely covered, for about 7-8 minutes per half (you'll have to do one half at a time). Spaghetti squash can also be boiled whole.)

Allow the squash to cool a bit, then cut it in half and scrape out the seeds. If the squash doesn't seem quite done when you cut it open, just add the strands to the rest of the recipe a little early and cook it a bit more on the stovetop.

Brown the meat in a large frying pan or pot over medium heat, crumbling it as you cook. When the sausage is just barely done, drain all but about 3 or 4 tablespoons of the fat (I never drain the fat, but I should for a less watery dish).

Add all ingredients except the spaghetti squash and saute briefly, until the vegetables start to get tender. Use a fork to scrape the spaghetti squash strands from the shells and add them to the meat mixture.

Stir until everything is blended and heated through, then transfer to a casserole or serving dish and serve hot.

This can be made ahead and refrigerated or frozen, then reheated for serving. If you have the meat cooked in advance, reserve 3-4 tablespoons of the fat and saute the vegetables in it briefly first, then add the meat with the squash. Or you can use vegetable oil, but it won't be quite as flavorful.

Some sausages are spicier than others. If the recipe is too spicy for your family, try mixing the sausage with an equal part of unseasoned meat (I use ground beef if I get a particularly spicy-smelling batch of sausage) and using 1 lb. of the milder mixture in the recipe.

Serves 4 very hungry people as a one-dish casserole, or 6-8 moderate eaters with side dishes (a green salad would be a nice compliment to this meal).

Black Raspberry Muffins

The raspberries and black cherry juice make these muffins so flavorful that you don't need any other sweetener, but you can add a tablespoon or two of sweetener if desired. My kids prefer them with 2 tablespoons to 1/4 cup of honey added.

I made both whole wheat and gluten-free versions tonight. The gluten-free ones would work best in a mini-muffin tin, but either kind works with no modifications to the recipe other than adjustments to the cooking time.

Mix together and set aside, stirring occasionally:
3 Tbsp. flaxseed meal
1/2 cup very hot water

Preheat oven to 375 degrees Fahrenheit. Oil the cups of a muffin tin.

In a large bowl, mix together:
1 and 1/2 cups whole grain flour (I used King Arthur's White Whole Wheat Flour for one batch, and 1/2 cup each brown rice, amaranth and buckwheat for the other)
1/2 cup tapioca flour
1/4 teaspoon salt
2 teaspoons baking powder (I used Hain Featherweight, or see baking powder substitutes here)
1/2 teaspoon baking soda

Combine in blender:
3/4 cup black cherry juice (Knudsen's Just Juice)
2 Tablespoons oil (I used rice bran oil)
1 cup fresh or frozen raspberries
Flaxseed mixture

Blend berry mixture until smooth.

Add berry mixture to dry ingredients and mix just until moistened. You should have just enough liquid to moisten all of the flour mixture. Add a tablespoon or two more juice if you are still seeing dry flour after it all seems to be mixed up.

Divide batter evenly between the cups of the muffin pan.

Bake until a toothpick comes out almost clean (gluten-free batters will be more gooey in the middle, so if the muffin seems solid and has a nice firm crust it is probably done).

I baked the whole wheat mini-muffins for 18-25 minutes and the gluten-free regular-sized muffins for 30-35 minutes. I think the gluten-free muffins might cook slightly more evenly in the mini tin.

My mini-muffin tin has 24 cups and takes the same amount of batter as a regular-sized 12-cup pan.

Carrot-Orange Mini Muffins

Kai requested a vegetarian recipe using vegetables, so I decided to try making carrot muffins for breakfast this morning. The kids love them.

These muffins are a great way to get children (and adults!) to eat their vegetables. Feel free to substitute other types of flour or sweeteners.

Mix together and set aside, stirring occasionally:
4 Tbsp. flaxseed meal
1/2 cup very hot water

Preheat oven to 375 degrees Fahrenheit. Oil the cups of a mini-muffin pan.

Wash, peel and slice enough carrots to make 1 cup.

Combine in blender:
1/2 cup plus 2 Tablespoons orange juice (I used Florida's Natural)
2 Tablespoons oil (I used rice bran oil)
2 Tablespoons agave nectar or other sweetener (optional: increase orange juice by a tablespoon or two if you decide to leave this out)
1 cup sliced carrots
Flaxseed mixture

Blend until smooth.

In a large bowl, mix together:
1 and 1/2 cups whole wheat flour (I used King Arthur's White Whole Wheat Flour)
1/2 cup tapioca flour
1/4 teaspoon salt
2 teaspoons baking powder (I used Hain Featherweight, or see baking powder substitutes here)
1/2 teaspoon baking soda
1 and 1/2 teaspoons cinnamon (optional: You could probably substitute 1/2 to 1 teaspoon ginger if allergic to cinnamon, or just leave the spice out, but I have not tested this)

Add carrot mixture to dry ingredients and mix just until moistened. You should have just enough liquid to moisten all of the flour mixture. Add a tablespoon or two more orange juice if you are still seeing dry flour after it all seems to be mixed up.

Divide batter evenly between the cups of the mini-muffin tin.

Bake 15-20 minutes or until a toothpick comes out clean.

My mini-muffin tin has 24 cups and takes the same amount of batter as a regular-sized 12-cup pan. You could probably bake these muffins in a regular tin and just cook them a little longer.

If you like a stronger orange flavor, try adding a little bit (1/2 to 1 tsp) of grated orange peel (not recommended if allergic to corn, as the outsides of fruits are often treated with corn derivatives).