The Fantastic Mr. Feedbag

A website celebrating and enumerating Juneau, Alaska's food culture

Posts Tagged ‘wheat free

Matty’s Caramelized Onion Hummus

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Matty's Hummus

My buddy Liz Gifford let me have a copy of a cool magazine she subscribes to called Ready Made. I’d never heard of the magazine but it had so many ideas for making neat things. I’ve thumbed through the magazine for the past few months looking at soap recipes and different cool d.i.y. projects. I kept coming back to a recipe for caramelized onion hummus that sounded amazing.

Matt is the master hummus maker in our house. Matty modified the recipe from the magazine and made one of the best bowls of hummus I’ve ever sampled. Caramelized onion hummus is better than putting a bow-tie on a french bulldog -> It’s the best thing ever. If you don’t like caramelized onions, there’s probably something wrong with you.

Make this hummus! It’s sooooooooooo good.

– 1 large medium onion (we used yellow)
– 3 Tbsp. olive oil
– 1 tsp. honey
– 4 to 5 garlic cloves, halved
– 1 can of garbanzo beans (rinsed & drained) or around 2 1/2 cups soaked & cooked
– 2 Tbsp. Tahini
– 1 lemon, juiced
– 1/4 cup of olive oil
– 2 1/4 Tbsp. plain yogurt
– sea salt & pepper to taste
– 1 Tbsp. Aleppo pepper for topping

– Heat olive oil in a skillet over medium heat.
– Add chopped onions and honey stir and cook for 10 minutes.
– Add garlic and cook for another 10 minutes, stirring often.
– Remove onion, garlic, honey combo and let cool.
– While onion mixture is cooling use a food processor to combine the rest of the ingredients
– Add more olive oil or water for a creamier texture
– Add onion, garlic, honey mixture to bean mixture and process until smooth
– Let it hang in the fridge for a couple of hours to cool and get even more delicious.

Serving suggestion:
– Use this hummus as a creamy base for a salad dressing, eat it with carrots, rice cakes, or the traditional pita bread.


Day 4 – Spring Cleanse

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Dog at sunset

Today feels easier and I think I’m noticing a difference in my energy level. It was difficult getting out of bed this morning but once I did I got my act together pretty quickly. I had hot lemon water with ginger this morning and I really think it helped me get kick started at work. I’m noticing some differences in my body with this whole wheat-free/dairy-free deal. My skin feels clearer already – knock on wood. I seriously haven’t had the PMS break-out happen which is awesome. I’m wondering what that could be in direct relation to: which of the foods I’ve eliminated are giving me a hard time in the clear skin department?

Also I’ve noticed that my body has felt a little achy. I’m assuming that this may be part of the detox process, bad stuff moving though my body and causing inflammation or something. I’m interested to see how I feel once we start making smoothies this Saturday, as week two of the cleanse begins.

Dolly and I had a nice beach walk during my afternoon break. Spring is quickly fast forwarding into the summer bustle. I’m trying to really enjoy the Gastineau channel before the summer season begins. Out Thane, flocks of birds skirted and scuttled their way down the beach and into the grey afternoon sky. The saltwater air felt good on my face as I watched Dolls tear off down the beach like a tiny greyhound, with her multi-colored hair streaming out behind her like wings.

I listened a few of my favorite songs on Buddy Tabor’s, “Earth & Sky” album on the way home and let Dolly stick her head out the window as we drove through town up towards our small house on the hill.

I started a nice pot of garbanzo bean stew in the slow cooker at home this morning that I’m excited to share the recipe for. I tasted the broth during lunch time and added a few more ingredients. I’ve got my fingers crossed that by the time I get off work, I’ll have a delicious cleanse worthy meal.

Written by Patrice Helmar

April 26, 2011 at 4:29 pm

Quinoa Pasta with Eggs, Green Onions & Fresh Basil

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Pasta II

Lunch rolled around quick on day one of my cleanse. I hoofed it down to Rainbow on my lunch hour and grabbed a few ingredients for my meal and ran into my friend QBP, who’s also on the cleanse. I zeroed in on some quinoa pasta that I’ve never tried before, a bunch of fresh basil, and some nice looking green onions.

When the afternoon hit I was definitely craving some protein and dreaming of whole grains. Scrambled eggs were singing their siren song and I decided to make a scramble with a couple of eggs and mix them with a cup of quinoa pasta for a quick delicious lunch. I added a little handful of locally grown sprouts and had a decent lunch. I’m going to have to figure out a solid breakfast for the next few days. I really missed my normal breakfast of oatmeal and a banana. I’m going to go look for some gluten-free cereal at Fred Meyers tonight.

– 1 box of Quinoa pasta (1 cup cooked)
– 2 tsps of olive oil
– 2 eggs, scrambled with sea salt & pepper
– 2 green onion stalks, thinly diced on the bias
– 5 fresh basil leaves, chiffonade cut
– bean sprouts, just a pinch to top
– sea salt & fresh ground pepper to taste


– Prepare quinoa pasta, do not rinse, reserve some of the water to add to egg mixture

– Add basil & green onions to pan with olive oil in a medium hot pan and sautée until just cooked through

– Add scrambled eggs, mixing while pouring them into the pan so that eggs remain fluffy and integrate well into the basil & green onion

– Add one cup of cooked quinoa pasta and around a tablespoon of reserved pasta water to the egg mixture and cook for around another minute or so. Add a dash of fresh sea salt and another bit of fresh ground pepper.

– Top with a pinch or two of bean sprouts and serve.

Quinoa Pasta

Yum! I’m hungry again.

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28 Day Spring Detox Time!

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beach flowers

Dear Feedbag,

I’m sorry I’ve been neglecting you. I’ve been working so much with the legislative session that I’ve barely had time to wash my clothes, shower, and make my way down the stairs to work every morning. The session is dragging on in a special way but I’m back to Feedbag and embarking on a food journey.

My friend and Seattle/Everett area based nutritionist, Kathleen Bundy is leading a spring detox program. I’ve decided to join up with a couple of local friends and follow the 28 day journey to radness. Allow me to be honest here and admit that it’s rare that I go a day without feta cheese or some kind of wheat product.

I may or may not have been born holding a tiny piece of Greek feta cheese in my tiny 8 pound 6 ounce newborn hand. Another fun fact for those that may not know me in real life: I was born with a full head of hair, wearing a little tuxedo, and smoking a cigarette –> true story.

Here’s Kathleen’s description of what a day on the detox plan looks like:

“So what does a day of detox eating look like? Well, you may have already guessed, all processed foods, stimulants and major allergens are cut out of the diet. That means no coffee, gluten, dairy, soy, sugar, or yeast. The focus is on whole foods and intake is supplemented with meal replacement protein shakes. The shakes contain a protein and vitamin/mineral combination, a cleanse powder, greens, and fiber.

Holy shinto! No coffee folks, yes I’m going to let my true love soar like a dove into the sunset for 28 days. I’m not sure how I’ll feel without it, but I know that if you love something and set it free and it comes back to you, that it means something. In terms of coffee coming back, it may just mean I’m seriously addicted and in love with the stuff. I’ve lived my life without coffee before and been okay with it. What worries me more is saying goodbye to feta cheese.

Kathleen kindly wrote me that, “It’s not goodbye forever! that’s important to remember.. makes it a little easier.”

Still, during this 28 days it might be wise for me to stay away from drum circles and/or fire dancers.

I’m excited about this cleanse and coming up with veggie based, incredible recipes to go along with it. I’ll be eating a clean diet of lean organic antibiotic free meat/fish, vegetables, nuts, herbal tea, mineral water, and wheat-free whole grains. I’ll try to post a recipe and my thoughts & reflections once a day. It’s a time to be gentle and kind to my body and remind do something really amazing for myself. What’s good for the body is usually good for the soul. I’m excited to see how I feel and what I’ll discover along the way. I may include a food journal, some recipes from my Juneau homies on the detox, and additional information from our fearless leader, Kathleen along the way.

If you’re interested in learning more about the detox plan visit Kathleen’s site.

I think I’ll start the program on Saturday. I’m waiting for my supplements and shakes to arrive and trying to plan some healthy meals and gather some good food to help me along the way.

Wish me luck!

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Written by Patrice Helmar

April 20, 2011 at 3:04 pm

Baked Apple Crumble

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apple crumble

My friend Heather came over yesterday for tea and I wanted to fix something sweet that would bake quickly. Miss Heather is one of my favorite folks in town, and I don’t get to spend enough time with her. In fact, she hadn’t even met our dog Dolly yet. So it was a special kind of tea and get together. I had a few organic apples that needed to be used and a few other things in my pantry.

I wanted the flavor of an apple pie or a crumble without the crust or an over sugared crumbled topping. I was pleased with the results, might even use a little less agave nectar in my next run at this recipe. I was happy to share this dessert and an afternoon with my good friend, Heather. This makes about 6-9 small to medium portions, a perfect throw together dessert.

– 3 apples, small dice
– 1/4 cup of almonds, processed in a food processor for around 10 seconds, or cut finely
– 1/4 cup of oatmeal
– 1/4 cup of half & half
– 1/4 cup of raisins
– 1/4 cup of agave nectar
– 1 teaspoon of corn meal
– 1 Tablespoon of butter, cut into tiny cubes
– pinch of salt, cinnamon, nutmeg, cloves

– Preheat oven to 350 degrees
– grease an 8*8 pan
– wash and finely dice apples
– drizzle agave nectar, half & half, spices, raisins, and salt over apple dice
– mix apples, sweetener, and spices well
– put apples into 8*8 pan
– use half of the tablespoon of tiny diced butter to top apples
– pulse almonds in food processor for around 10 seconds
– cover apple mixture with dry ingredients in this order: almonds, oatmeal, cornmeal
– use the other half of the tablespoon of butter to dot the top of crumble
– bake for 20 minutes

Serving suggestion:
Serve with a scoop of ice cream or a 1/4 cup of yogurt. Enjoy as an after dinner dessert, with a cup of tea, or with yogurt for a delicious breakfast.

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Written by Patrice Helmar

January 30, 2011 at 2:09 pm