URBAN HEALTH METHOD

Honey Horseradish Chicken

Ingredients

1, 5-pound whole chicken, rinsed well and with innards removed

½ lemon

5 bulbs garlic

½ white onion

5 fresh rosemary springs

¼ cup kosher for Passover prepared horseradish

¼ cup kosher for Passover honey

¼ cup extra virgin olive oil

1 Tbsp salt

1 tsp ground black pepper

Parsley for garnish

Directions
Preheat the oven to 350 degrees F.

Rinse the chicken under cold water and dry thoroughly with paper towels. Then put the chicken breast side up on a roasting rack in a roasting pan.

Stuff chicken with the lemon garlic, onion and rosemary sprigs.

In a small bowl, whisk together horseradish, honey, olive oil, salt and pepper. Spread all over the chicken, making sure to get under the skin as well.

Truss the chicken, or tuck the wings under the body and tie together the legs.

Roast chicken for 1 hour and 20 minutes, and then turn the oven up to 450 degrees F to brown the skin. Continue cooking about 20 more minutes until the internal temperature near the thighbone is 160 degrees F and the juices run clear (it should continue to cook once removed from the oven until the temperature is 165 degrees F).

Let chicken rest for 20 minutes covered with aluminum foil before carving. Garnish with parsley if desired.

Chicken Soup With Vegetables

Ingredients

1 large turnip, peeled and quartered

1 rutabaga, peeled and quartered (optional)

1/2 cup chopped celery leaves plus 2 stalks celery and their leaves

1 parsley root (optional)

4 parsnips, peeled

2 whole onion

4 qt water

1 large chicken, cut-up

6 carrots

1 kohlrabi, quartered (optional)

6 Tablespoons chopped fresh parsley

1 bay leaf

2 slices fresh ginger, peeled (optional)

6 Tablespoons chopped fresh dill

1 teaspoon pepper

1 zucchini

Salt and pepper to taste

Directions
Put the water and the chicken in a large pot and bring the water to a boil. Skim off the froth.

Add the onions, parsnips, parsley root, celery, 3/4 of the rutabaga, turnip, kohlrabi, 4 of the carrots, the parsley, 4 tbsp of the dill, and the salt and pepper. Cover and simmer for 2 1/2 hours, adjusting the seasoning to taste. (If using a pressure cooker, cook at pressure for 30 minutes and then let cool gradually.)

Strain, remove the chicken and the vegetables. Refrigerate the liquid to remove the fat from the soup. If a thicker soup is desired, add back the vegetables to the soup chopped or mashed.

Remove the skin and bones from the chicken and cut the meat in to bite-size chunks. Refrigerate.

Just before serving, reheat the soup. Bring to a boil. Cut the zucchini and the remaining 2 carrots into thin strips and add to the soup along with the remaining rutabaga cut into thin strips as well some pieces of chicken. Simmer about 15 minute or until the vegetables are cooked, but still firm. Serve with the remaining snipped dill.

Add noodles or matzah balls. (Note: if you cook the noodles and keep them separate, they will remain firm)

Pumpkin Beef Chili

Ingredients

Heat a large deep pot or Dutch-oven over medium heat. Add the coconut oil. Once the oil has melted and is shimmering add onions, red pepper, and pumpkin. Cook, stirring frequently until the onions are translucent – about seven minutes.  Add in the garlic. Once fragrant, crumble in the group beef. Cook the meat, stirring often until it is no longer pink.

In a small bowl, mix the oregano, chili powder, cumin, cayenne pepper, salt and all spice (breaking up any chunks). Add it to the pot and mix very well, then add the tomato paste and stir until combined.

Add the tomatoes and their juices, the broth and water to the pot. Stir well. Bring to a boil then reduce the head so the chili simmers uncovered for at least 2 hours.

Serve with different toppings such as canned beans, sliced avocado or guacamole, scallions, chopped onion, chopped tomatoes, green olives, toasted pumpkin seeds or cilantro.

Directions

2 Tbsp coconut oil
2 medium onions, diced
3 cloves of garlic, minced
1 small sugar pumpkin, peeled and cubed
1 red pepper, cut into chunks
2 lbs group beef
2 Tbsp chili powder
2 Tbsp cumin
2 tsp dried oregano
1 tsp allspice
1 tsp salt
½ tsp cayenne pepper
1 small can (6 ounces) tomato paste
1 14.5 ounce call fire-roasted chopped tomatoes
1 ½ cups of chicken broth
1 cup water

Mock Chopped Liver

Ingredients
¼ cup vegetable broth (or water)

½ cup chopped onion

2 cloves garlic, minced

2 cups button mushrooms, cleaned and sliced

½ tsp sea salt

½ cup walnuts

1 tsp balsamic vinegar

pepper, to taste

fresh parsley for garnish (optional)

Directions
In the large skillet heat vegetable broth (or water) over medium-high heat. Add the onion and garlic and sprinkle with a few pinches of the sea salt.

Saute? for 10 minutes, adding a touch more vegetable broth (or water) if the onion begins to stick to the skillet. Add the mushrooms and another few pinches of sea salt. Add a little bit more vegetable broth if needed.

Cook and stir for 5 more minutes, or until the mushrooms have softened.

Place the cooked vegetables, remaining sea salt, walnuts, balsamic vinegar and black pepper in a food processor. Blend until well-blended but not completely smooth. Adjust seasoning to taste.

Garnish with fresh parsley and serve with celery sticks and matzah crackers.

Lettuce Wrap Pulled Beef Tacos with Guacamole

Ingredients
3-4 lb beef chuck roast cut into large chunks

Bibb Lettuce

For the rub:

1 Tbsp chili powder

1 Tbsp garlic powder

1 tsp paprika

1 tsp Kosher Salt

1 tsp onion powder

½ tsp cumin

½ tsp cayenne pepper

For the sauce:

1/3 cup apple cider vinegar

3 garlic cloves

2 Tbsp cumin

2 tsp oregano

salt to taste

1 Poblano pepper – seeds removed (if you like spicy keep the seeds) roasted briefly over a gas stove or broiled

Juice of 1 lime

¾ cup of chicken of beef broth

1 onion thinly sliced

For the guacamole:

2 avocados

juice of 1 lemon or lime

2 scallions thinly sliced

1 tomato chopped finely

1 garlic clove minced

½ red pepper chopped finely

1 tsp ground pepper

1 tsp salt

2 tsp hot sauce

For the plantain chips:

2 green plantains

3 Tbsp coconut oil or olive oil (you may need slightly more or less depending on the size of the plantains)

1 tsp kosher salt

pinch of cayenne pepper

Directions
In a bowl, combine all the rub ingredients and press onto all sides of the beef. In a skillet heat 1 Tbsp of Olive Oil and sear the meat until brown on each side.

Combine all the sauce ingredients, except the chicken/beef broth and the onion, and place into a blender. (I know many people use an immersion blender during Passover, which works just as well). Pulse until smooth.

For the crock-pot
Place the beef and sliced onion into the crock-pot. Cover with the sauce and the broth. Set on low for 7-8 hours.

For a Dutch oven
Place the beef and onion into the Dutch oven. Cook on 250 degrees for 5 hours. After 3 hours, make sure the bottom is not burning.

The beef should be extremely tender and pull apart with a fork.

To serve, remove the beef from the crock pot/Dutch oven and shred with a fork. Pull the onions from the crock pot /Dutch oven and mix with the beef. Add sauce to your desired taste.

For the guacamole, mash the avocado into a bowl. Mix the rest of the ingredients into to the avocado and enjoy.

Once everything is done, assemble tacos in lettuce cups with desired toppings.

To make the plantain chips: Set oven to 350 and line a baking sheet with parchment paper.

Cut the ends of the plantain and peel. Slice it on a diagonal as thinly and consistently as possible.

Toss the plantain slices with melted coconut oil or olive oil and lay out on a baking sheet sprinkle with the salt and cayenne pepper. Bake for 15-22 minutes – I like to flip them half way through, but it is not necessary.

Leave in longer or short depending on your oven. You want them crispy and slightly brown. Serve with guacamole.

Paleo Shepherd’s Pie

2 tablespoons olive oil
1 large onion, diced
1 pound turkey or pork bacon, cut into ½-inch slices
2 cups diced carrots
2 cups diced celery
1 pound organic grass fed ground beef
½ teaspoon celtic sea salt
1 teaspoon ground black pepper
½ teaspoon smoked paprika
1 cup chicken stock or Kettle & Fire Bone Broth
2 large heads cauliflower, trimmed, chopped and steamed until very soft
2 tablespoons olive oil
Instructions
Heat olive oil in a very large frying pan
Sauté onion for 15 minutes until soft
Add bacon pieces to pan and sauté until cooked, about 10 minutes
Add carrots and celery to pan and sauté in bacon fat for 10 minutes until soft
Add ground beef to pan and sauté until brown, just a few minutes
Season with salt, pepper and smoked paprika
Add chicken broth and cook down broth until 60% evaporated
Place cauliflower in food processor and puree with olive oil until smooth
Pour ground beef mixture into a 9 x 13 inch baking dish
Pour mashed cauliflower over beef mixture
Bake at 350°F for 30 minutes
Serve

Cauliflower Steak with Tahini and Pine Nuts Recipe

Ingredients
1 large head of cauliflower

3 Tbsp plus 1 tsp extra virgin olive oil (divided)

1 tsp salt

1 head of garlic

2 Tbsp raw pine nuts

1 tsp avocado, grape seed or olive oil

1/4 cup fresh chopped parsley

For the tahini sauce:
1/4 cup tahini

3 Tbsp lemon juice

1/4 tsp salt

3-4 Tbsp water

Directions
Preheat the oven to 400F. Line a large baking sheet with parchment paper.

Remove cauliflower leaves and trim the stem, leaving the head intact. Place the cauliflower on its side on a cutting board.  Cut it in half from top to bottom, slice each half in one-inch thick steaks (some florets might come loose. Don’t discard them: You can roast them with the steaks).

Carefully brush each side of the cauliflower steak with 3 tablespoons of olive oil and season with salt. Place  the cauliflower steaks (and florets if any) on the lined baking sheet.

Cut the bottom of the head of garlic (part of the garlic cloves will be exposed; click here for step by step photos). Drizzle it with one teaspoon of olive oil, wrap it with tin foil and place on the baking sheet with the cauliflower.

Bake for 40-45 minutes or until the cauliflower is tender.

While the cauliflower cooks, prepare the pine nuts. Heat one teaspoon of oil in a non stick skillet. Add pine nuts and saute over medium low heat for 2-3 minutes until golden brown, tossing often (pay close attention, they can burn very easily!). Set aside.

To prepare the tahini, whisk together tahini, salt and lemon juice in a small bowl, until it thickens. Add water, 1 tablespoon at a time and mix until well incorporated (for a thinner sauce you can add more water).

Once the garlic head is roasted and cool enough to handle, squeeze the cloves into the tahini sauce and whisk until creamy.

Refrigerate until ready to use. Note: the sauce will thicken slightly when refrigerated. Allow it to come back to room temperature, or add additional water to thin until desired consistency.

Before serving, spoon the tahini sauce on the bottom of a serving plate. Place the cauliflower steaks on top, sprinkle with parsley and toasted pine nuts.

Fennel Celery Salad

Ingredients
1 fennel bulb, shaved paper thin

2 celery ribs, shaved paper thin

Juice of 1 Meyer lemon or regular lemon

Extra virgin olive oil

Flaky sea salt

Freshly ground black pepper

Celery leaves, for garnish

Directions
On a large plate or platter, spread out the fennel slices. Layer the celery slices on top. Drizzle the lemon juice and the olive oil, and sprinkle some flaky sea salt and black pepper on top. Serve immediately or refrigerate, covered, for 1 to 2 hours before serving. The salad gets better the longer it sits. Serve, garnished with celery leaves.

Broccoli Stem Recipes: Tahini Slaw, Latkes

Yield 8-10 latkes

Ingredients

Stems from 2 large bunches of broccoli, trimmed and peeled
2 medium Yukon gold potatoes
2 eggs
2 Tbsp flour (or matzah meal)
1 Tbsp fresh parsley
salt and pepper
2 oz goat cheese at room temperature (optional)

vegetable oil for frying

sour cream, labneh or crème fraiche for serving

Directions

Coarsely grate broccoli stems. Add 1/4 tsp of salt and place in a bowl. Set aside. Coarsely grate potatoes and onions. Add to large bowl.

Strain any water from broccoli stems. Add to bowl with potatoes, onion and chopped parsley. Add flour (or matzah meal) and eggs. Combine. Add salt and pepper to taste. Optional: mix in 2 oz softened goat cheese.

Heat vegetable in a large pan over medium heat. Form small patties of mixture and wing out excess liquid. Place in pan and fry on each side around 4-5 minutes, until just crispy and golden.

Remove from pan and place on a baking rack. Sprinkle immediately with sea salt.

Serve with sour cream, labneh, crème fraiche, or gravlax.

 Tahini Broccoli Slaw
Ingredients:

Stems of 4 heads of broccoli, shredded
1 cup shredded red cabbage
2 carrots, shredded
¼ cup sliced scallions, both green and white parts
½ cup parsley and/or cilantro, chopped

For the lemon tahini dressing:

½ cup tahini
½ cup cold water
2 cloves of garlic
Juice of 1/2 lemon
2 Tbsp vinegar of your choice (I like Apple Cider or Rice Wine Vinegar)
1 Tbsp honey
½ Tbsp minced ginger
2 Tbsp soy sauce or 1 tsp salt

Broccoli Slaw

Directions

First, assemble the dressing. In a food processor, blend together tahini and garlic for a few seconds. Slowly add water water, and blend for 1 minute. Check to see that it’s smooth and blended throughout. Then add the rest of the ingredients, adding more water if needed. Aim for the consistency of aioli, and add more cold water if necessary.

Then, in a large bowl, toss together all vegetables except for the fresh herbs. Fold in the dressing with a spatula until the vegetables are coated. Taste, and add more soy sauce or vinegar if desired. Transfer to a serving bowl and garnish with fresh herbs.

Roasted Carrots with Tahini, Mint and Pistachios
Ingredients
2 lbs whole carrots, peeled

2 Tbsp olive oil

1/2 tsp ground cumin

1/2 tsp ground coriander

salt and pepper

1/3 cup tahini (or more)

2 Tbsp fresh mint leaves

2 Tbsp unsalted pistachios, chopped fine

Directions
Preheat oven to 400 degrees.

Place carrots on a baking sheet. Drizzle with olive oil, cumin, coriander, salt and pepper. Mix to coat evenly.

Cook for 25-35 minutes, until slightly browned and crispy on tips.

Remove from oven. Drizzle with tahini, fresh mint and chopped pistachios.

Note: If not serving right away, wait to drizzle with tahini, mint and pistachios until serving.

 

Caramelized Red Onion and Dill Frittata with Smoked Salmon

Makes one 10-inch frittata, serves 6-8.

1 Tbsp extra-virgin olive oil
1 red onion, thinly sliced
1 bunch fresh dill, finely chopped
8 slices smoked salmon, about
1⁄4 lb (115 g) total weight, roughly chopped
1 Tbsp unsalted butter 8 large eggs, lightly beaten
1 Tbsp za’atar (for mild flavor) or chipotle chile powder (for some bite)
Kosher salt and freshly ground pepper

Preheat the oven to 425°F (220°C).

In a large sauté pan, heat the oil over medium-high heat. Add the onion and cook, stirring occasionally, until caramelized and slightly crisped, 8–10 minutes. Remove from the heat and stir in the dill and salmon. Let stand for 5 minutes.

Meanwhile, put the butter in the base of a 10-inch (25-cm) springform pan. Place the pan in the oven until the butter melts, about 3 minutes.

While the butter is melting, add the eggs, za’atar or chile powder, 1 teaspoon salt, and 1⁄2 teaspoon pepper to the onion mixture and whisk well.

Carefully remove the hot pan from the oven, swirl the melted butter around so it covers the base of the pan evenly, and pour in the egg mixture. Immediately return the pan to the oven and bake until the frittata is firm, about 25 minutes.

Let cool for 5 minutes, then release the sides of the springform pan and transfer the frittata to a serving dish. Slice and serve warm or at room temperature.

 

Israeli Salad

Ingredients

    2 plum tomatoes, seeds removed and diced
    1 bell pepper, diced
    1/2 English cucumber, diced
    juice of one lemon
    1/4 cup chopped parsley
    2-3 Tbsp olive oil
    salt and pepper to taste

Directions

    Add all vegetables to a large bowl.
    Toss with parsley, lemon juice, olive oil and salt and pepper.

Arugula Hazelnut Pesto

Ingredients
3 cups arugula

1 cup parsley (optional)

1 clove garlic

1/4 cup toasted hazelnuts

1 teaspoon salt

1/2 teaspoon pepper

1 cup extra virgin olive oil

Directions
Over medium heat, toast the hazelnuts until fragrant. Remove from the heat and cool.

Add the arugula and parsley (if using) to a blender or food processor. Pulse for 5 seconds.

Add the garlic, hazelnuts, salt, and pepper.

Gradually drizzle in the olive oil while the blender or food processor is running. Process until smooth.

Taste to adjust seasoning and consistency. If it’s too thick, add more oil.