Fresh Salsa…Mildly Fermented!

Delicious, fresh tomato salsa…ready to enjoy immediately, or to ferment a bit for a healthy beneficial bacteria profile!

Delicious, fresh tomato salsa…ready to enjoy immediately, or to ferment a bit for a healthy beneficial bacteria profile!

Freshly made salsa is so delightful–it is a perfect compliment to eggs, meats, beans, you name it.  And it is one of those condiments that makes nearly everyone happy, whether they’re following Paleo Diet principles, GAPS dietary prescriptions or raw food ideals.  Or, maybe someone just doesn’t bother too much with concern for their nutrition…fresh salsa works for this group, too (and it is a great way to get some fantastic nutrition into them, with a smile on their face!)

I love preparing and enjoying food in its proper season…and since we live in the desert southwest of the U.S., all of these ingredients are here, even in winter.  This is fantastic, as this recipe is a great source of naturally-occuring Vitamin C and gut-boosting beneficial bacteria, thanks to the water kefir and mild fermentation.  Both of these qualities are real boosts when it’s cold and flu season (and this salsa tastes great!)

This is a blended salsa–in this instance, I’ve used our food processor.  However, if you only have a blender, feel free to use it.  Either kitchen tool works fine.

This recipe can be enjoyed without the inclusion of the water kefir and the 24 hour room-temperature fermentation cycle, and it will be incredibly delicious if you choose to prepare it this way.  But, if you do choose to follow the recipe as delivered in its entirety, you’ll not only have the boost to the beneficial bacterial profile, but the salsa will last much longer (remember, fermentation is an ancient food preservation technique–and when combined with the modern-day convenience of refrigeration, the combination can lend itself to an extended shelf life.) However, this benefit of the salsa storing longer in the refrigerator if mildly fermented is really a moot point–it is so tasty, it won’t last long in any case!

Mildly Fermented Fresh Tomato and Cilantro Salsa

Makes approximately 2 quarts salsa

  • Approximately 4 cups organic Cherry or Plum Tomatoes
  • 2 organic Bell Peppers, preferably red, yellow or orange, coarsely chopped
  • Approximately 1 cup loosely packed organic Cilantro, rinsed and coarsely chopped
  • 3-4 organic Green Onions (Scallions), rinsed and coarsely chopped
  • 1/2 cup fresh or frozen organic Pineapple and/or Mango
  • 4-5 cloves organic Garlic
  • 1 organic Jalapeño Pepper, seeds removed if you don’t want it too hot
  • 3 teaspoons Himalayan or Celtic Sea Salt, or to taste
  • 1 teaspoon Chipotle Powder
  • 1/4 cup Water Kefir (Kombucha or fresh Whey would work as well)

Place tomatoes in the carafe of the food processor or blender and coarsely chop, then add the rest of the ingredients.  Blend/chop well until incorporated and uniform.  Spoon into 2 glass quart-sized jars, cap with lids, and leave at room temperature for 24 hours (do this final step if you’ve added some kind of culture for fermentation–such as water kefir.  Otherwise, you can simply store the salsa in the refrigerator immediately.)  If mildly fermented before refrigeration, you can expect the salsa to last at least a week in the refrigerator.  If no fermentation has occurred, then plan to enjoy the salsa within four days.

Fresh veggies for salsa--what a delight!

Fresh veggies for salsa–what a delight!

 

Tomatoes coarsely chopped in food processor.

Tomatoes coarsely chopped in food processor.

Veggies on top of chopped tomatoes, ready to blend it all together!

Veggies on top of chopped tomatoes, ready to blend it all together!

Freshly made water kefir to add to the salsa

Freshly made water kefir to add to the salsa

All ingredients blended and ready to spoon into jars

All ingredients blended and ready to spoon into jars

Salsa--lids in place and ready to ferment for a day…and enjoy tomorrow!

Salsa–lids in place and ready to ferment for a day…and enjoy tomorrow!

 

 

 

 

 

Pan-Baked Sweet Potato Chunks

Sweet and delicious baked sweet potato chunks

Sweet and delicious baked sweet potato chunks

 

Simple, delicious and nutritious.  Isn’t that such a terrific combination when you’re looking for something to prepare and enjoy?  Tossed in energy-promoting Medium Chain Triglyceride-rich unrefined coconut oil, these chunks will work whether you fall in the Paleo camp, or adhere to the GAPS Diet or just love delicious whole foods!

People often ask me how we manage to stay ahead of our food selections at home, given that we eat at home nearly every meal, and most of the foods are made from scratch.  Well, Rome was not built in a day, and I didn’t get into the groove of creating meals in this manner overnight!

Over the years, what I’ve learned is to lean on some pre-preparation, so that we can grab something quickly from the fridge, and reheat it quickly in the toaster oven, on the stovetop, toss it into the kids’ lunches or enjoy it as-is.  It’s the homemade version of fast food, and whether it’s oatmeal, pancakes, bread, beans or soup, having some easy-to-use components to a meal on hand makes the WHOLE process so much easier!

This recipe for pan-baked sweet potato chunks falls into this category perfectly.  Once prepared (and they are delicious straight from the oven!), they store really well in the refrigerator for the work- and school week, a true grab-n-go item.  And I have yet to get a refusal from the kids when they find these accompanying the rest of a meal!

In addition to the nutrition in the coconut oil, this recipe leans heavily on warming spices, specifically cinnamon, which has been shown in studies to help with maintaining healthy blood sugar levels.  And with natural sea or mineral salt, you will have a terrific food, full of trace minerals.

This recipe prepares quickly, bakes quickly, stores easily and tastes fantastic.  Good luck on keeping them for the duration of the week–you might consider doubling the recipe just in case they don’t make it through the first day!

Pan-Baked Sweet Potato Chunks

  • 3 pounds organic Sweet Potatoes and/or Yams, washed, ends trimmed and coarsely cut into rounds approximately 1″ thick
  • 1/2 cup organic Unrefined Coconut Oil, melted
  • 3 tablespoons organic Pumpkin Pie Spice blend or 1 tablespoon Ground Cinnamon, 1/2 tablespoon ground Nutmeg, 1 teaspoon Allspice and 1 teaspoon dried Ginger
  • 2-3 teaspoons Celtic Sea Salt or Himalayan Salt

Preheat oven to 350 degrees Fahrenheit.  In a large bowl, sprinkle the spices and salt over the sweet potato chunks and toss to incorporate.  Drizzle the coconut oil over the dressed sweet potato chunks and toss again, insuring that the oil coats all surfaces.  Spread out on a large cookie sheet. so that there is no overlap of the chunks.

Bake on the middle rack of the oven for 40 minutes, then move to the top rack  and roast on the Low Roast setting for an 2-3 additional minutes, or until the tops of the chunks begin to caramelize (make sure you don’t go too long here, or that the heat is too high, lest the oil begin to smoke.)

Remove from the oven and enjoy immediately, or allow to cool and store in the refrigerator for 4-5 days.  Reheats perfectly in the toaster oven or on the stove top.

Chopping sweet potatoes

Chopping sweet potatoes

Pouring on coconut oil over sweet potatoes

Pouring on coconut oil over sweet potatoes

Sweet potatoes dressed and ready to bake

Sweet potatoes dressed and ready to bake

How we get ready for the week ahead--sweet potato chunks and freshly-baked water kefir bread

How we get ready for the week ahead–sweet potato chunks and freshly-baked water kefir bread

Rich and delicious sweet potato chunks--notice the salt chunks.  YUM!

Rich and delicious sweet potato chunks–notice the salt grains. YUM!

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