Food: Asian Grocery Markets

99 Ranch Market – Beaverton
https://photos.app.goo.gl/T6v3gzZj0t4WRxDC3

Boo Han – SE 82nd
https://goo.gl/photos/UpMBMtwD1p13HWsy5

Chang Fa – SE Division & 83rd
https://goo.gl/photos/fGhPHnr6WQNbZumdA 

Fubonn – SE 82nd
https://goo.gl/photos/Qg4bypx9rAnMbMti9

H Mart – Tigard
https://goo.gl/photos/AZ7nZ8bXM4uMN2iH6

Hong Phat – SE 82nd & Burnside
https://goo.gl/photos/NRZePeqYTxQrW7Dn6

LK Foods – SE 82nd Ave:
https://goo.gl/photos/3C5wNxAJ9fJed8zs8 

Trader Joe’s:
https://goo.gl/photos/pPAkxgL5pXVqjqNS6

Recipe: Pesto Cheese Ball

For a party…

Costco:
Goat cheese soft 2 pack, Kirkland Pesto

PESTO CHEESE BALL

Mix one package of the goat cheese with approx. 4-5 TBl of Kirkland Pesto. You may need a little more or less, add a little at a time to get the flavor you want.
Form into a ball, wrap in plastic wrap for an hour and refrigerate. You can top with extra pesto to serve or not.

This got RAVE reviews tonight. Served with my almond cracker recipe in Files.

Recipe: Cold Brew Tea

My favorite way — we’ll call it the best way — to make iced tea is a cold-brew method. It’s the easiest way to make tea in the world. You don’t even need to know how to boil water.

All you do is throw some tea leaves in a pitcher or jar at bedtime, fill it full of tap water, and throw it in the fridge. Use about 2 tablespoons of tea per half gallon of water. Put the leaves in a strainer or a filter bag. In the morning, voila, you have a whole pitcher full of iced tea.

You never even heat the water. It extracts the flavor over the course of the evening while you’re sleeping, and in the morning you have beautiful iced tea.

An ice-brewed tea will be a little bit softer. It will be a little bit gentler. It comes out so beautifully smooth. It has no edge to it whatsoever.

You can get more of an edge if you like an edge. If you like astringency, brew hot tea. If you like a really strong tea with a little bit of a bite, I would choose a ceylon tea or an Indian tea. Do it with a hot brew method; then cool it down afterward.

But I’ll tell you, the cold brew is what got my wife off of Diet Pepsi every morning as she left for work. She’d just make a pitcher of iced tea at night.

This method works for all teas. Green teas are tough to brew for iced tea with hot water because it’s so easy to turn green teas bitter with water that’s too hot. That’s why they’re perfect for the cold-brew method.

It will keep easily 3 to 4 days.

Recipe: Tuna Salad

Makes 3 sandwiches

INGREDIENTS:
1 (5 oz) cans of solid white albacore tuna (i.e. Wild Planet Wild Albacore Tuna, from Whole Foods)
1 slice of onion, finely chopped
2-3 tablespoons olive oil
2 teaspoons vinegar (e.g. Vinegar of Banyuls)
Salt and pepper
3 tablespoons mayonnaise
1 celery rib, finely chopped

DIRECTIONS:
1. Microwave onion and oil in a small (pyrex) bowl until onion begins to soften (about 1 minutes).
2. Drain tuna, transfer to medium bowl, and mash with fork until finely flaked.
3. Add onion mixture, vinegar, 1/2 teaspoon salt, 1/2 teaspoon pepper to tuna. Stir to combine. Let sit 10 minutes.
4. Stir mayonnaise and celery into tuna mixture. Season to taste with salt and pepper.

Optionally, add 1/2 sweet pickle relish to tuna, with onion mixture. Stir a chopped hard boiled eggs into salad with mayonnaise.

Health: Dr. Gundry’s “Yes” foods

YES Foods List

Flours: coconut, almond, hazelnut, sesame, chestnut, cassava (tapioca), green, banana, sweet potato, tiger nut, grape seed, arrowroot

“Foodles” (Gundry name for acceptable noodles), Cappelo’s fettuccine and other pastas, Slim Pasta, shirataki noodles, kelp noodles, Miracle noodles and kanten pasta, Korean sweet potato noodles

Dairy Products: (1 oz. cheese or 4 oz. yogurt / day), Real parmesan (parmigiano-reggiano), French/Italian butter, buffalo butter (at Trader Joe’s), Ghee, goat yogurt (plain), goat milk as creamer, goat cheese, butter, goat and sheep kefir, sheep cheese and yogurt (plain), coconut yogurt, French/Italian cheese, Switzerland cheese, buffalo mozzarella (Italy), whey protein powder, Casein A-2 milk (as creamer only),
organic heavy cream, organic sour cream, organic cream cheese.

Ice Cream: coconut milk dairy-free frozen dessert (the So Delicious blue label which only contains 1 gram of sugar per oz.).

Wine: (6 oz. per day) red
Spirits (1 oz per day)

Fish: (any wild caught – 4oz. per day): whitefish, freshwater bass, Alaskan halibut, canned tuna, Alaskan salmon, Hawaiian fish, shrimp, crab, lobster, scallops, calamari/squid, clams, oysters, mussels, sardines,
anchovies

Fruits: (limit all but avocado) avocados, blueberries, raspberries, blackberries, strawberries, cherries, crispy pears (anjou, bosc, comicel),
pomegranates, kiwis, apples, citrus (no juices), nectarines, peaches, plums, apricots, figs, dates

Vegetables: Calciferous Vegetables, Broccoli, Brussel sprouts, Cauliflower, Bok Choy, Napa Cabbage, Chinese Cabbage, Swiss Chard, Arugula, Watercress, Collards, Kohlrabi, Kale, Green and red cabbage, Radicchio, Raw Sauerkraut, Kimchi

Other Vegetables: Nopales Cactus, Celery, Onions, Leeks, chives, scallions, chicory, carrots (raw), carrot greens, artichokes, beets (raw), radishes, Daikon radish, Jerusalem artichokes/sunchokes, hearts of palm, cilantro, okra, asparagus, garlic, mushrooms

Nuts and Seeds (1/2 cup per day): Macadamia nuts, Walnuts, Pistachios, Pecans, Coconut (not coconut water), Coconut milk (unsweetened dairy substitute), Coconut milk/cream (unsweetened, full-fat), Hazelnuts, Chestnuts, Brazil nuts (in limited amounts), Pine nuts (in limited amounts), Flaxseeds, hemp seeds, Hemp protein powder, Psyllium

Olives: All

Dark Chocolate: 72% or greater ( 1 oz per day )

Vinegars: All (without added sugars)

Herbs and Seasonings: All except chili pepper flakes

Miso

Energy Bars: Quest Bars, B-Up Bars, Human Food bar, Adapt Bar

Sweeteners: Stevia (sweetleaf is favorite), Just Like Sugar (made from chicory root – inulin), Inulin, Yacon, Monk Fruit, Luo Han Guo (the Nutresse brand is good), erythritol (Swerve is great as it contains oligosaccharides), Xylitol

Resistant Starches: Tortillas (Siete brand- only those made with cassava and coconut flour or almond flour), Bread and Bagels made by Barely Bread, Julian Bakery Paleo Wraps (made with coconut flour) and Paleo coconut flakes cereal (in moderation), Green plantains, Green bananas, Baobab fruit, Cassava (tapioca), Green Bananas, Sweet Potatoes or Yams, Rutabaga, Parsnips, Yuca, celery root (celeriac), Glucomannan (konjac root), Persimmon, Jicama, Taro root, Turnips, Tiger nuts, Green Mango, Millet, Sorghum, Green papaya

Leafy Greens: Romaine, Red and Green leaf lettuce, Mesclun (baby greens), Spinach, endive, Dandelion Greens, Butter Lettuce, Fennel, Escarole, Mustard Greens, Mizuna, parsley, Basil, Mint, Purslane, parilla, Algae, Seaweed, Sea Vegetables

Pastured Poultry (Not free-range – 4 oz. per day): Chicken, Turkey, Ostrich, pastured or omega-3 eggs (up to 4 daily), Duck, Goose, pheasant, Grouse, dove, Quail

Meat: (grass fed and grass finished – 4oz per day): bison, wild game, venison, Boar, elk, Beef, Pork (humanely raised), Lamb, Prosciuto

Plant-based “Meats”: Quorn, Hemp tofu, Hilary’s Root Veggie burger (hilaryseatwell.com), Tempeh (grain-free only)

Health: Dr. Gundry – “No” foods

Gundry’s “NO” FOODS

Refined, Starchy Foods: Pasta, Rice, Potatoes, Potato Chips, Milk, Bread, Tortillas, Pastry, Flour, Crackers, Cookies, Cereal, Sugar, Agave

Sweeteners: Sweet One or Sunett (Acesulfame K), Splenda (Sucralose), Nutrasweet (Aspartame), Diet Drinks, Maltodextrin

Vegetables: Peas, Sugar Snap Peas, Green Beans, Chickpeas (including as hummus), Soy, Tofu, Edamame, Soy Protein, Textured Vegetable Protein (TVP), Pea Protein

All beans, including sprouts, Legumes, all Lentils*
* Vegans and Vegetarians can have these legumes in Phase 2, but only if prepared in a pressure cooker

Nuts and Seeds: Pumpkin, Sunflower, Chia, Peanuts, Cashews – mycotoxins.

Fruits: Cucumbers, Zucchini, Pumpkins, Squashes (any kind), Melons (any kind)

Nightshades: Potatoes, Eggplant, Tomatoes, Bell Peppers, Chili Peppers
Goji Berries

Non-Southern European Cow’s Milk Products:
(These contain casein A-1) Yogurt including Greek yogurt, Ice Cream, Frozen Yogurt, Cheese, Ricotta, Cottage Cheese

Grains, KefirGrains, Sprouted Grains, Pseudo-Grains, and Grasses:
Wheat (pressure cooking does not help with wheat), Einkorn wheat, Kamut, Oats & Oatmeal (cannot pressure cook), Quinoa, Rye (cannot pressure cook), Bulgur, White Rice, Brown Rice, Wild Rice, Barley (cannot pressure cook), Buckwheat, Kashi, Spelt, Corn, Corn products, Cornstarch, Corn syrup, popcorn, Wheatgrass, Barley grass

Oils: Soy, Grape Seed, Corn, Peanut, Cottonseed, Safflower, Sunflower,
“Partially Hydrogenated” Vegetable, Canola

Recipe: Instant Pot Rice Congee

INGREDIENTS:
3/4 cup (180ml rice cooker cup) Jasmine rice
1 cup chicken broth
6 cups water
Sliced or shredded Ginger

DIRECTIONS:
1. Put 3/4 cup rice, 1 cup chicken broth, sliced or minced ginger, and 6 cups water in Instant Pot.
2. Close lid and cook on “Porridge” setting (20 minutes). Natural pressure release (20+ minutes).
3. Open lid and put on “saute” and stir to thicken if needed. Add salt if desired.
4. Garnish with green onions if needed.

Recipe: Asian Sauteed Green Beans & Mushrooms

INGREDIENTS:
3-4 fresh shiitake mushrooms
1 teaspoon soy sauce
1 teaspoon mirin cooking wine
1/2 lbs green beans
1 tablespoon garlic fermented black bean sauce
Avocado cooking oil

DIRECTIONS:
1. De-stem and wash greens beans.
2. Steam green beans for 6-8 minutes.
3. Thinly slice and sprinkle mushrooms with soy sauce and mirin. Marinate for few minutes. Saute mushrooms for a few minutes, and transfer to bowl.
4. Transfer green beans to pan, and stir fry with black bean sauce, some water (or chicken broth), and mushrooms for a few minutes.
5. Serve.

Recipe: Instant Pot Sweet Potato

INGREDIENTS
1-2 pounds sweet potatoes cut in half lengthwise
2 cups water

INSTRUCTIONS
1. Cut sweet potatoes in half, lengthwise.
2. Place your steaming rack into Instant Pot
3. Add 2 cups of water to the Instant Pot
4. Close Instant Pot and press manual, and reduce time down to 10 minutes. The machine will flash ON and will take about 10 minutes to reach pressure, and then the 10 minute cooking cycle will begin.
5. Once the 10 minute cooking cycle is finished, allow the potatoes to stay in the pot for another 10 minutes. If the Instant Pot’s pressure has not automatically released by now, go ahead and manually release the remaining pressure.
6. Easily peel the skins away from your sweet potatoes or simply serve as cooked halves.

Recipe: Instant Pot Three Cup Chicken

INGREDIENTS:
8 chicken drumsticks (1.8 lbs), chopped (or whole)
1/4 cup sesame oil
1/4 cup rice cooking wine or Shaoxing rice wine
1/4 cup light soy sauce
1 Tablespoon rock sugar (raw cane sugar) 黃冰糖
1 oz ginger, peeled & thinly sliced
14 garlic cloves, peeled & crushed
3 dried Chinese red chili
1/2 Tablespoons dark soy sauce
10 – 16 fresh Thai basil leaves (optional)

DIRECTIONS:
1. Peel and thinly slice the ginger. Peel and crush the garlic cloves.
2. Chop the drumsticks in pieces
3. Set Instant Pot to saute, and saute the ginger and garlic in 1/4 cup of sesame oil for 30 seconds (until fragrant).
4. Add in the chicken, 3 dried Chinese red chili, and 1 tablespoon rock sugar. Saute for 3 minutes.
5. Pour in 1/4 cup of rice cooking wine, and let boil for a minute to evaporate some of the alcohol.
6. Add 1/4 cup of light soy sauce.
7. Close the lid and pressure cook on high for 6 minutes + 10 minutes natural release. If using whole drumsticks, high pressure for 8 minutes + 10 minute NPR.
8. Remove lid, and place chicken pieces in large serving bowl.
9. Press saute button, and bring sauce back to boil. Add about 1/2 tablespoon dark sauce to give color, and sweeten.
10. Taste the sauce, and adjust with more light soy sauce if needed.
11. Stir in 10-16 fresh Thai basil leaves.
12. Pour the sauce into the bowl with chicken. Mix well.
13. Serve immediately with rice.

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