Cast Iron Skillet Potatoes

Several times a week, I use my cast iron skillets.  I have a variety of sizes and love to use them.  They are so versatile.  Use on the stove or pop into the oven.  They are just great.  

 This is a  recipe that you can change  up in so many different ways.   Just change the ingredients and add  your favorite vegetables.  For instance, just leave out the ham or Canadian bacon.   I have even taken bacon and topped the potatoes with it while they were cooking.  I know you will enjoy using this recipe and making it your own.



 Ingredients:

1/4 cup bell pepper (red, orange or green or a mixture)  (chopped)
1/4 cup onion (chopped)
1/4 cup cooked ham or Canadian bacon (optional)
1/4 cup mushrooms (optional)
3 to 4 tbls. coconut oil

salt and pepper

4 or 5 potatoes thinly sliced with skins (or amount needed to fill skillet.)
salt and pepper

garlic to season

Italian seasoning - Sprinkle to your liking

1/2 to 1 cup of grated cheese

Steps:

Saute in a black cast iron skillet the veges and ham (if using)  in coconut oil.
Season with salt and pepper.
Remove vegetable mixture and set aside to use later.


Slice potatoes thinly and arrange loosely in a circle around skillet
Season with salt and pepper, garlic and Italian seasoning.
Cover pan and cook potatoes on 375 degrees for about 1 hour.

Remove from oven.
Add veges on top
Add cheese -  mozzarella or parmesan are great.

Put back in oven for about 15 minutes or until cheese melts. 

Yum
Skillet potatoes

GF Low GI Lentil Soup

It was cool this morning.  In the South we feel the cold so much more than in the North.  I lived up North for some time in Illinois.  I remember coming home and it was so warm here and everyone was carrying on about how cold it was.  I remember thinking that it wasn't cold at all.  In fact it felt very warm.  I was going around without a coat on and do you know that I caught a chill and ended up with a cold.  So much for it being warm I decided that a pot full of soup was called for.  I had a bag of Lentils that were ready to be made into soup.

Lentil Soup is very good as a vegan meal but today I decided I needed a little meat.  I had a half pound of sausage that seemed to fit the bill.  However, if you prefer vegan just leave out the meat and substitute vege broth for some of the water.  Still delicious.

Lentil Soup

Ingredients:
3 Tbls. extra virgin olive oil
1/2 lb. Hot Sausage (Use anything you have)
1 cup onions (I use sweet vadalia's and keep them chopped up and frozen in my freezer)
1/2 cup chopped celery
1/2cup chopped carrots
1 Tsp. garlic power (or fresh garlic or minced garlic - whatever you have on hand)
1 tsp sea salt or to taste
1/2 tsp. oregano
1/2 tsp. basil
1/2 tsp. black pepper  - or to taste
1 14-15 oz can of diced tomatoes (I usually use my organic frozen tomatoes)
1 bag lentils - washed and cleaned
5 to 8 cups of water

In a large size soup pot put in olive oil and bring to a simmer.  Add in sausage, onions, celery, carrots and brown until sausage is done - Add in seasonings and tomatoes - Continue to saute on low until vegetables are beginning to get tenderize - Add in washed and cleaned lentils along with 5 to 8 cups of water.  Bring to a boil reduce heat and cook for about 30 go 45 minutes.  I usually use 8 cups of water and let it cook for 45 minutes to make sure the lentils are nice and tender. 

I served this with a fresh salad and my GF/Low GI corn fritters.  Big hit with the family today.  Enjoy.

Sothern Style Goulash - Gluten Free

This is my sister's recipe that she has made for years but I have recently updated this to make it Gluten Free and as low GI as possible.  It is very tasty and we all love it.

Recipe Ingredients:

This makes a large slow cooker very full.  So you can cut back on the ingredients to make it feed fewer people.
Feeds about 10 to 15 people

1 to  1 1/2 lbs hamburger
2 quarts of tomatoes
1 large bag frozen baby Lima's (about 32oz.)
1 large vidalia onion (chopped)
1/2 cup bell pepper chopped
1 16 oz package G/F noodles
1 TBLS sea salt
1/2 TBLS black pepper
1 TBLS garlic powder
3 bay leaves

Directions:

1.  Scramble hamburger meat with onions and bell peppers. 
2.  Put into slow cooker  the remaining ingredients except noodles and hamburger mixture
3.  Cook on  high for about 4 hours.
4.  Add noodles and continue to cook for 2 to 3 hours or until noodles are al dente. 
5.  Add Hamburger mixture and it is finished.
6.  Remove bay leaves before serving.

Discussion of Ingredients.
I keep frozen scrambled  hamburger mixture in my freezer  because I use it in so many of my recipes. 
I also use frozen organic tomatoes from my freezer.  I let them unthaw in slow cooker.
You may use any type of gluten free noodles - I try to select a low GI variety.  In the past we used Egg Noodles.
Hamburger can really be added in at any point.  I add it in last because we have vegetarians in our family and I take out some of the goulash before I add in the meat for them.
I keep the Vidalia onions in my freezer already chopped and ready to go.

Comments:
I think it was a big hit.  I cooked this on Sunday afternoon and there were 12 of us eating and it was wiped out before the day was gone.  I also made G/F corn muffins to go along with it.  Everyone seemed happy to eat it.

Squash Casserole - GF/Low GI

This recipe is one of our all time favorites and it is so easy.  I have used this recipe so many different ways.   In the past I have sliced potatoes  & ground beef into this recipe but no longer do it because of the high GI of potatoes.

Recipe Ingredients:

3-4  squash sliced thin
1 vidalia onion - sliced thin
1/2 stick of GF butter
 salt and pepper to taste

Optional:
bell pepper thinly chopped (about 2 TBLS)
carrots shredded - (1 TBLS)
almost any vegetable for color

Directions:

Layer squash then onions then a few pats of butter in a casserole dish.  Continue doing this until vegetables are used.  Cover with a lid or foil and  cook  on 350 degrees for 30 minutes.  (If you want to do this in a microwave follow the same procedure but cook for 15 minutes or until squash are tender -  I try to stay away from microwave cooking)

Discussion of Ingredients:

Squash:  Most often I use frozen squash from my organic garden.  I love being able to go to the freezer and pull out a quart package of squash and cook this recipe.  Tastes just like I picked it from the garden and cooked it.

Vidalia Onion:   I love cooking with these onions.  They are so good and especially in this recipe.  You can only get these onions  for certain months during the summer.  They say we can get it through December but I have never been able to find it that late in the season.   I look forward to getting fresh Vidalia's   every year.  This year I froze about 8 quarts of vidalia's to use this winter.   I prefer fresh but this works too.  If you choose to freeze onions you will want to double bag them as their aroma will permeate your freezer.

Butter:  If you have Celiac or you are  gluten intolerant you will want to buy GF butter.

Salt/Pepper:  I am trying to cut back on the salt so I increase the Pepper to compensate.

That's it.  So simple and easy.  Hope you enjoy.

Sharpshooter77

Gluten Free/Low Glycemic Fried Chicken

This recipe is very easy  although it sounds a little complicated.  It really isn't and believe me the chicken will be as delicious as any fried chicken around.  Also, it will be gluten free and low G.I.    I have listed our whole menu here.  Some of the items would fall into the high GI category which I usually refrain from eating.  They can easily be substituted for vegetables. 

Menu:

Fried Chicken

Boiled Potatoes (These are not low GI but I make them as my family loves them)  I usually eat baked sweet  potato, if anything.

Boiled Corn (Again not low GI but if you can find the maize variety it has a lower GI) I do not usually eat this.

Butter peas (Low GI/Gluten Free) 


Fried Chicken - Gluten Free/Low GI

Ingredients:

1 package boned chicken breasts or strips - enough to feed your family.
1 teaspoon black pepper
1 teaspoon cayenne pepper
1 teaspoon salt
1/2 teaspoon paprika
1 teaspoon onion powder
1 teaspoon garlic power
1 egg
1/2 cup coconut powder (or coconut flour)

Optional:

1/2 cup finely ground pecans/almonds
1 teaspoon parsley
1 teaspoon thyme
1/2 teaspoon sage
1/2 teaspoon rosemary

Use a coffee grinder  to grind any of the spices, pecans/almonds or coconut powder  that aren't already ground. 

Mix the spices and the ground pecans/almonds  (if you choose to use)  in a shallow bowl.

Whisk the egg in another shallow bowl and set aside.  

In yet a 3rd shallow bowl place  the coconut powder/flour.

Pound the chicken breasts with a mallet or saucer until they are an even thickness, about 1/4 inch.  I usually put plastic wrap over the chicken before I use the mallet to keep it from spattering.  I also use a cutting board to pound them on for easy clean-up.   If I use chicken breasts I usually go ahead and cut them into strips. Today I used the strips.

Warm the oil over medium high heat in a non-stick pan while you batter the chicken.  I use a deep boiler type that I have had for years.  It is great for cooking anything in.  Doesn't look the greatest but I use it every week.

First coat the chicken in the egg.  Next  dredge the chicken breast with the coconut flour. Lastly dredge the chicken in the pecan/almond and spice mixture until well coated.  When the oil is warm  drop in the chicken.   One word of caution.  If you opt to use the pecan in your mixture you should be careful to avoid burning the pecan coating by  keeping the temperature low.  If you do not opt to use the pecans then you may cook on medium temperature.   Make sure to cook until the chicken is thoroughly done.  It only takes a few minutes. Since I used the almonds today I cooked on Medium heat.

Discussion of Ingredients:

Salt - I am trying to cut down on the salt my family uses but I am encountering lots of resistance.  I am trying to ween them off a little at a time.  I can tell you though that this is some of the biggest complaints that I am getting. 

Seasonings:   I used powdered seasonings today.  I also used the optional seasonings in my recipe except the thyme and rosemary.  I did grind the sage and parsley.   On Saturday I put my seasonings and almonds  together and ground everything and put them  in  a recycled peanut butter jar.  A sandwich bag works just as well.   Makes it easier for me on Sunday's.

Coconut Powder:  I bought my coconut Powder at one of the Indian Grocers in our town.  They do not carry the coconut flour but do carry coconut powder.  I paid $3.99 for 28 ounces.  The brand was a store brand - India Grocers imported and distributed by them.  It is a product of India.  You can also purchase this online.  I suggest you use the coconut flour if available as it is more finely ground than the powder.  If you want to substitute this just use rice flour or one of the gluten free flour mixes or blanched almond flour which has a lower GI than the others .  It also adds a good deal of fiber to your recipe which is always helpful.    I will be doing a  blog on this flour and others in the future so look for it.

Pecans/Almonds:  I used Almonds with the skins on them.  I just put  them into the coffee grinder.  I prefer the pecans for this recipe but I had Almonds on hand.  It actually turns into almond meal.  If you use the pecans do not over process because you could end up with pecan butter. 

Note:  If this is one of your family's favorite recipe's you can easily triple the spices and store them for later use so that you don't have to go through mixing the spice ingredients each time.  Do not mix in the pecans or almonds until you are ready to use unless you store the package in the freezer.  I  do not mix them in until I get ready to use.

 

Family Comments:

Since I used the almond meal the texture was a little more grainy than when using flour.  Overall, everyone liked it very much. Really, what is not to like?   My son likes the old fashioned southern fried chicken better.    My grandson loved the chicken.  It was his favorite.  I have not done so yet but I am working on a baked variety of this to cut down on the fat content.  I did remove the chicken from the oil and place on paper towels to absorb the excess.  It was not greasy at all.  Hope you enjoy this.

Be Blessed and have a great and joyful day. 



Sharpshooter77

Chicken Creole - Slow Cooker Style

Sunday meals are big on our little commune. We spend a good deal of time in the kitchen. On Sunday's everyone is ready to eat when we get home from Church so I plan ahead if we don't want to end up at Kentucky Fried or Bojangles. Today I am cooking creole chicken made very easy.

Easy Creole Chicken - Slow Cooker Style

Ingredients:

5 large chicken breasts - Bone In -
1 vidalia onion - chopped
1 bell pepper - chopped
1-2 zucchini squash - sliced
1 can of tomatoes
2 cups of Lima beans
salt
pepper
garlic
water - about 3 cups

Discussion of Ingredients:

Chicken: I look for chicken on sale and stock up when I find it. I thawed the chicken, washed it and put it in the slow cooker.

Most of these ingredients - onion, peppers, squash, tomatoes and Lima's are already in my freezer - I just pop them out and put them in the slow cooker. You can use fresh or canned. Use organic where ever possible or at least locally grown produce.

garlic - use whatever you have - minced, powder or fresh - I just used the powered garlic today.

salt - season as your family eats it. I have tried to cut back on the salt use and only use what I have to. Since I use my own vegetables it cuts back on the sodium content in our meals.

Other seasonings: Sometimes I use black pepper and if my sister isn't eating with us I spice it up with cayenne pepper. I suggest you use anything your family particularly likes. For instance, a little turmeric and cumin add to the flavors. So have fun experimenting. I do. I am careful to watch and make sure I don't add any MSG as my sister is also very allergic to that.

Water - I used about 4 cups today. I have to vary this based on the chicken I am using. If I had used chicken breasts with no bones I would have used much less water. It is not necessary to use a lot of water - Just make sure that the bottom has a good bit on it.

Slow cooker: We have a large crock pot - I will be doing a blog on slow cookers later - Look for it.

I usually put in the water first, chicken next, seasonings and then veges on top. I put this on Saturday evening and it cooked all night on low. I do not stir this, especially if I am using chicken with bones in it. I do not want the chicken torn apart so that the bones get into the veges. If you do you can't use them. Sunday morning I came down and took the chicken out carefully so that it would not come apart. I put it in a separate container and covered it. When I got home from Church I boned the chicken and strained the liquid that the chicken was cooked in. I conserve the broth for later use. I checked veges to make sure there were no bones in them. I put the chicken, vegetables and a little broth back into the slow cooker to heat up again.

I used the broth to make brown rice. I just followed the rice recipe on the package substituting my broth for the water. Makes the rice taste much better. If I were not making rice I would freeze the strained chicken and vegetable broth for later use to season some other meal.

I had a watermelon here that I cut up for desert.

We don't usually get to eat until 2:00p.m. on Sunday's. House smells wonderful and homey.

My little commune seemed happy enough. We always discuss the food and what improvements could be made. I like getting these comments and ask them to be honest or otherwise they may get it again. They are very honest, sometimes maybe a little too much.

There biggest comment is that it needed more SALT. Breaking them from their salt addiction is not easy. They all had salt shakers in their hands. Everyone but me and Mom.

The next comment is that the rice was too al dente or hard. It is very difficult to get brown rice that will cook up like white rice. I continue to use brown rice and eventually I will find a brand that I am happy with. Today I used Blue Ribbon 100% whole Grain. If anyone knows of a great brown rice that is soft after it is cooked please let me know. My family will be most grateful.

Remember to check out other recipe's on this site as well as my other blog sharpshooter77.wordpress.com.

Hope you enjoy this recipe and be blessed.

Sharpshooter77

My first blog - Commune Cooking

I have debated for months about whether or not to have a topical blog and finally decided on cooking as I enjoy cooking for my family. We live on a commune of sorts. My son and his family, one of my sisters, my Mom and any other family and friends that happen to be staying here at the time. We work together to provide wholesome food for our communal meals. It fun and I experiment on them often.

I am a Southern cook from top to bottom so my recipe's will definitely have a down home flavor to them. The thing is that we have a number of health issues and dietary requirements that have tempered my cooking. I have been cooking gluten free for my sister who believes she is gluten intolerant and is trying to do the blood type diet. Unfortunately, as I have learned many of the substitutes for flour rate high on the Glycemic Index (GI) which is not good for me since I am diabetic. I began by using using white rice flour, lots of starches like tapioca starch, corn starch, and potato starch, etc... These were doing serious damage to my blood sugar and my waist line. So what do you do when you are gluten free folks eating starchy, simple carbohydrates flours when diabetes and blood sugar disorders are so closely linked to celiac disease. High blood pressure and high cholesterol as well as being overweight make it very necessary to adopt a different way of cooking. Today, I am trying to stick with low glycemic flours and grains and nut flours all the while incorporating natural sugar substitutes. Finding and using recipes which would incorporate both low GI and GF has not always been easy. I have had many failures but some successes.

Also, I have all sorts of southern family recipe's that I have accumulated over the years and want to adapt to this new style of cooking so I plan to give the original recipe and the revised low GI, GF substitute. I think many of you might enjoy the recipe's that my family has passed down from one generation to the next.

This Summer we have planted and cultivated our organic garden and have been freezing and canning homegrown vege's and fruits. Everyone has contributed to the process. We have also gone to the Farmer's market and bought locally grown fresh vegetables to put up. To date, we have put up squash, okra, green beans, tomatoes, bell peppers, vadalia onions, sweet potatoes,peaches, blackberries and apples. I have pears ripening in bags now to prepare in the next day or two.

Our organic garden has had some successes and some disappointments. Our squash and cucumbers is the biggest success. They have produced very well this year. We planted lots of tomato plants in hopes of having a great harvest. Unfortunately, they have only provided eating tomatoes and a few packs for the freezer. I have had to go to the Farmer's Market and buy tomatoes for freezing. Next year I am going to move the tomatoes to a different location and make sure that I have properly prepared the soil to bring in a better harvest. Our green beans provided a few packs for the freezer and eating but we didn't see the amount of harvest that we should have gotten. Butter beans were a dismal failure and the okra while healthy has not been a big producer.

My goal has been to fill up our freezer's (we have three) with fruits and vegetables. It is difficult to get organic vegetables without paying an arm and leg for them. Certainly, it is not worth the cost of putting up in the freezer unless we can get a good deal on them. So I usually go to the Farmer's Market once a week when the locals are there for great deals. In the present economy my intent is to pay as little as possible for them. It requires a great deal of work to get our vege's and fruits to the freezing and canning point. Usually about one hour per quart.

We have all enjoyed getting together and peeling apples, snapping green beans, cutting up vegetables., etc. It reminded me of when I was younger and my Mom would set us (there were six children) on the front porch with bushels of green beans, butter beans or corn and set us to work. I think that is one reason they had such large families back then. Oh, that and the lack of birth control.

My hope is that you will enjoy our family and at least enjoy the recipes.

Be Blessed and look forward to many more blogs in the future.

Sharpshooter 77