Coconut Milk

• Homemade coconut milk is a great way to avoid the additives often found in commercial coconut milk.
• Coconut milk makes a nice soup garnish.
• This recipe was adapted from The Heal Your Gut Cookbook by Hilary Boynton and Mary G. Brackett.
• This recipe makes about 2 cups coconut milk.

2½ cups just-boiled water
1½ cups dehydrated coconut flakes

• The Set Up: To get the most milk out of your coconut, make sure the water is as hot as possible -- set up your equipment and coconut in advance.
• Set up your blender and find the 2½ cup measuring line -- or use a liquid measuring cup.
• Place a large wire strainer on top of a large bowl. Line the strainer with two layers of cheesecloth.
• Measure 1½ cups dehydrated coconut flakes and set aside. Do not place coconut in blender.
• Bring the water to a boil and immediately pour 2½ cups boiling water into the blender. Be sure to add the boiling water to the blender before the coconut or the blender may jam up.
• Now, add the coconut. It will float on top of the water.
• Right away, cover the blender and puree the mixture for at least 2 minutes. 
• Pour the mixture into the lined strainer. Allow the coconut milk to drain into the bowl.
• After it cools, gather the cheesecloth around the coconut, and twist the cheesecloth to extract more of the milk.
• This recipe makes about 2 cups coconut milk, which can be used right away or stored in the fridge for 3-4 days. If it separates, give it a stir or a shake.
• The leftover coconut pulp can be used in other recipes or made into coconut flour.
  
  

Carrot Soup - Low FODMAP

• This is a large recipe and can easily be frozen -- or cut in half.
• I make my own coconut milk for this recipe.

2 pounds carrots, peeled, chopped into small chunks
1 pound parsnips, peeled, chopped into small chunks
2 inches ginger, peeled, diced
4 cups boiling water
1 teaspoon turmeric
1 teaspoon paprika
1 teaspoon dried savory (or other herb)
Salt to taste
Black pepper to taste
1 to 2 cups coconut milk (homemade or commercial)

• Place carrots, parsnips, ginger, water, turmeric, paprika, savory, salt and pepper in a pan. Simmer for 15-20 minutes or until vegetables are soft.
• Allow mixture to cool.
• If you make your own coconut milk, this is a good time to do so.
• Add coconut milk.
• Whirl in blender until smooth. Add water as needed to get everything to move in the blender. I added 3 to 4 cups of water to get the consistency right...maybe more.
• Serve hot in bowls.

Oat Groats on the Stove

Oat Groats with Kale and Carrots

1 cup oat groats
3 cups water

• Put groats and water in a pot and bring to a boil. 
• Lower heat and cover pot. Simmer 1 hour.
• Add seasonings and cooked vegetables to make a side dish or tasty snack. Sometimes cheese is also a nice addition.

Carrot Charoset - Low FODMAP

Carrot Charoset on Lundberg Thin Stacker

• I adapted my Sephardic charoset recipe to make it a low-FODMAP recipe. Like it’s predecessor, the cayenne pepper gently sneaks up on you. 
• You can use ground cumin, or for extra flavor, toast whole cumin seeds as directed below.
• The directions use a food processor but a meat grinder will work equally well.

1 cup cashews or walnuts (as is or toasted)
½ pound finely-shredded carrots
2 navel oranges
½ pound red seedless grapes (weigh without stems)
1 teaspoon cinnamon
1 teaspoon cardamom
1 teaspoon ground cumin (For extra flavor, substitute whole cumin seeds as directed below.)
1/16 to ¼ teaspoon of cayenne (Start with 1/16 teaspoon. Add more if you wish.)

• This first step is optional. If you want to use ground cumin, skip this step. Put 1 teaspoon whole cumin seeds in a dry skillet (no oil) for just a minute or two. Watch carefully so they do not burn. When the time is up, get the seeds out of the skillet or they will continue to cook and may burn. Grind the cumin seeds with a mortar and pestle. Set aside.
• Whirl the nuts in food processor (or through a meat grinder) until finely chopped. It will make approximately one cup or less. Place in large mixing bowl. Don't bother washing the food processor until you are all done. The fruit juices will "clean off" the nut powder. 
• Add the shredded carrots to the mixing bowl. 
• Wash and rinse the navel oranges very well. Remove the blossoms. Slice the orange (rind and all). Whirl it in the food processor to fully chop. Add to mixing bowl. 
• Whirl the grapes in food processor until very finely chopped. Add the cinnamon, cardamom and cumin. Add 1/16 teaspoon of cayenne. Whirl to mix. Add to mixing bowl. 
• Mix all the ingredients by hand until well blended. Check flavor. Add more cayenne if desired. 
• Place in a covered container and chill.