T H E CHAY WIKE 100+ EASY ALLERGEN-FRIENDLY RECIPES, INCLUDING GLUTEN FREE, PALEO, VEGAN, AND MORE KITCHEN COMMUNE MEALS TO HEAL AND NOURISH EVERYONE AT YOUR TABLEContents ix Introduction xiii The 10 Principles of The Kitchen Commune xiv Building an Alternative Pantry Sauces + Staples 5 House Chimichurri 6 Green Onion Salsa 7 Cilantro-Mint Chutney 8 Three Dressings 10 House Pesto 11 Creamy Thai Pesto 12 Cheesy Garlic Croutons 15 Fresh Almond Ricotta Cheese 16 Fresh Almond Cream 17 Confit Three Ways 21 Chipotle Aioli 22 Smashed Cumin Guacamole 25 Caper-Currant Relish 26 Sticky Plum BBQ Sauce 28 Quick Pickles 31 Coconut Yogurt Tzatziki 32 Vanilla Berry Compote 34 Spiced Toasted Seeds 37 Toasted Plantain Crumbs 38 Bone Broth 40 Big Batch of Beans 44 Big Batch of Short-Grain Rice Mornings 50 Super Green Veg + Fruit Shake 53 Creamy Overnight Seed Pudding 54 Grain-Free Granola 57 Fluffy Silver Dollar Pancakes 58 Wild Blueberry Muffins 61 Maple Bacon + Veg 62 Beans, Greens + Broken Eggs 65 Tinned Fish Breakfast Salad Salads + Small Plates 70 Butter Lettuce with Fresh Herbs, Toasted Maple Sunflower Seeds + Marlit’s Vinaigrette 73 Caesar Salad with Avocado, Croutons + Hemp Seeds 74 Tuscan Kale Salad with Pomegranate, Pine Nuts + Currants 77 Chicory Chop Salad 78 Heirloom Tomato Salad 81 Mandarin, Avocado + Watercress Salad 82 Curried Wild Tuna Salad Soups + Stews 88 Bone Broth Vegetable Purée 91 Rotisserie Chicken Soup 92 Awase Dashi 95 Red Lentil Mulligatawny Soup 96 Clams with Ginger-Coconut Broth 99 White Bean + Chorizo Stew 100 Black Friday Korma Pasta + Noodles 106 Penne alla Rosé 109 Lemon Spaghetti 110 Tagliatelle Bolognese113 Cacio e Pepe 2.0 114 Eggplant Moussaka Bake with Fresh Almond Ricotta 117 Creamy Pad Thai Kelp Noodles Vegetables 122 Steak Knife Roasted Vegetables 124 Crispy Brussels Sprouts with Fish Sauce Caramel 127 Pan-Sautéed Baby Turnips with Turnip Green Pesto 128 Pan-Roasted Cauliflower with Caper-Currant Relish + Yogurt-Tahini Sauce 130 Cauliflower Cannellini Bean Mash 131 Garlicky Greens with Apple Cider Vinegar 133 Roasted Honeynut Squash 134 Wild Mushrooms with Ghee, Herbs + Sherry Vinegar 137 Crispy Oven-Fried Sweet Potatoes 138 Span-ish Frittata with Spinach Seafood 145 Citrus-Cured Lox 148 Crispy Broiled King Salmon 151 Whole Roasted Branzino 152 Seared Scallops with Garlic Ghee 155 Fried Oysters with Remoulade Sauce 156 Wild Fried Fish Tacos with Quick Pickled Slaw + Chipotle Aioli 159 Whole Garlic Prawns with Charred Lemon 160 Flounder Meunière Poultry + Meat 166 Gochujang Wings 169 Chicken Liver Pâté 170 “Sour Cream” + Onion Chicken Thigh Schnitzel with Chip Crumbs 173 Chicken Thighs with Green Olives, Dates, Lemon + Butter Lettuce 174 Overnight Roast Chicken 177 Turkey Zucchini Patties with Coconut Yogurt Tzatziki 178 Middle Eastern Spiced Ground Bison 181 Grilled Skirt Steak with House Chimichurri 182 Slow-Roasted Ribs with Sticky Plum BBQ Sauce 185 Carnitas 186 Grass-Fed Rack of Lamb 189 Lamb Koftas Bread, Baking + Sweets 194 Flatbreads 197 Tortillas 201 Grain-Free Vegan Boule 205 Nut + Seed Bread 209 Heirloom Tomato Galette 211 Caramel Pear Galette 215 Grain-Free Dark Chocolate Cake with Chocolate Sweet Potato Frosting 217 Carrot Birthday Cake with Cultured Buttercream + Rainbow Sprinkles 220 Shortbread Tea Biscuits 222 Date + Cacao Truffles 225 Vanilla Ice Cream 227 Resources 228 Acknowledgments 230 Index 236 About the Author IntroductIon xi Introduction You’re a guest at a holiday meal and the host has prepared a gorgeous spread. There’s a giant turkey shellacked with butter, sourdough stuff- ing, creamy whipped potatoes, a big salad, and the requisite pumpkin pie—the works. You don’t want to draw attention to yourself, but having discovered which foods your body likes, you know you can eat only one or maybe two of the dishes laid out before you due to allergies or intolerances. You have a choice: you can nurse the salad with no dressing and submit to stares when you dig for the unbuttered part of the turkey or go for it all, knowing it may take days to recover. Or maybe it’s a weeknight, you have four kids and a partner to feed, and your stepson has a dairy allergy. Do you make him a separate meal or just give him plain pasta, again? Or perhaps it’s your birthday and you decide to have a fun alfresco gathering and you know that two of your guests are vegan and one has celiac disease (i.e., can’t eat gluten). Should you prepare special options for them? If so, what do those look like? I’ve been there, at all those dinner tables. And I imagine you have been at similar tables, too. Every time different eating habits collide, we have questions: Do we need to sacrifice our health to be socially graceful? How high are the hoops we jump through to accommodate others? Can eating for health be desirable and delicious and enjoyable? The questions are endless, and as more of us are becoming attentive and mind- ful eaters, one seems loudest: Can we really eat joyfully together? Luckily, there’s a clear answer to this final question: Yes. By cooking thoughtfully, and reframing our kitchen habits around what’s good for all of us rather than what’s good for just one or two people, we can keep everyone healthy without ostracizing anyone or sacrificing our own needs. We can feed the whole table. This is the kitchen commune. Feeding yourself and the people you love is a powerful act. Communal dining unites us and has lasting effects on our physical and spiritual well-being. It strengthens our connections, builds trust, and releases hormones that improve diges- tion and mood. With a little patience and under- standing, we can easily make room for each other at the table without too much trouble and get on with the pleasures and joys of eating beautiful food together. This book will help you bridge the gaps between different health needs and eating styles one meal at a time. Having been on a health journey for 15 years and counting, I understand the courage it takes to make lasting changes to our eating habits and the challenges of sustain- ing them alongside family and friends. In these pages, you will learn how to simplify, unify, and streamline considerate menu planning. There’s a little something in here for everyone and every occasion: I’ve included easy weekday breakfasts, lunches, and dinners as well as holiday entrées, desserts, and simple dishes to feed a crowd. There will also be valuable cooking techniques, tips, and health information throughout to help you grow into a more intuitive, mindful, and confident home cook. Once you understand a few basic principles (page xiii), you’ll learn that you can combine dishes and ingredients to create a well-rounded meal that everyone in your own kitchen commune can enjoy. XOxvi BuILdInG An ALtErnAtIVE PAntrY Building an Alternative Pantry Becoming familiar with alternative ingredients and keeping a well-stocked pantry will help you maintain and sustain your health efforts and get meals on the table more easily. Here are some of my favorite substitute ingredients and staple pantry items that I use most frequently. While they’re more expensive, I try to invest in as many organic products as I can find and afford. I con- sider this to be part of my out-of-pocket health expenses. Healthy Fats + Nut Butters + Oils Ghee Ghee is a type of clarified butter. Clarified butter is butter that has been melted and cooked to separate and remove the milk solids from the butter fat. For ghee, the milk solids are left in the melted butter longer to caramelize before they are removed, creating a nutty flavor profile. It is not 100 percent dairy-free, but it has only trace amounts of dairy that can often be tolerated by individuals with dairy sensitivities. I use it instead of regular butter for sautéing, making baked goods, and enriching sauces, and to smear over toast. It does not need to be refrigerated because most of the dairy has been removed. I store mine in the pantry. Extra-Virgin Olive Oil I use extra-virgin olive oil the most in my cook- ing. Olive oil is made from pressed or crushed whole fresh olives. There are an overwhelming number of varietals and types of oil to choose from. My favorites are from Greece and Spain. Extra-virgin olive oil is made from the first cold pressing of the fruit, which means it is unre- fined, contains the most nutrients, and is pricier than other grades of oil. I like olive oil that has a peppery aftertaste with some kick to it. There are some olive varietals that can withstand higher cooking temperatures, but in general it’s better not to use this oil to fry with. I use it for sautéing, roasting chicken, making salad dressings or sauces, and for finishing. Avocado Oil Avocado oil is extracted from the pulp of avo- cados. It has a neutral flavor profile and a high smoke point, making it an ideal frying oil. I like to use it in baked goods as well. Coconut Oil Coconut oil comes from the kernel of mature coconut palm fruit. It is solid and stored at room temperature. It can be easily melted and is a great vegan substitute for baking and cooking when you need to replace butter or ghee. Coconut Butter This is made from puréed mature coconut meat that is ground into a thick paste. It can become solid at room temperature and sometimes needs to be gently heated up to become creamy. Almond Butter Almond butter is a thick paste of ground almonds that can be smooth or crunchy. I look for brands that don’t have any added oils or sugar. Some grocery stores have self-serve fresh- nut-grinding machines that make instant nut butters on the spot. BuILdInG An ALtErnAtIVE PAntrY xvii Grain-Free Flours + Binders Superfine Almond Flour This is different from almond meal in that it is made from skinless blanched almonds, which makes it more easily digestible for some people. I use this a lot for baking. It adds structure and healthy fats to baked goods. Cassava Flour Cassava, also known as yuca, is a starchy vege- table in the tuber family. It is dried and ground into a flour that can be used in a wide variety of baked goods. Not all cassava flour is alike, as some can produce undesirable results. I like Otto’s and Bob’s Red Mill brands. Coconut Flour This is made from dried ground coconut meat. I use it in baking sometimes to add structure to cakes and muffins. Tapioca Flour This is a starch extracted from the cassava root. It helps add fluffiness to baked goods and crunchi- ness to crusts. Arrowroot Flour This starchy powder is extracted from the root of a tropical plant called Maranta arundinacea. It can be used as a thickening agent and to lighten the texture of baked goods. It can also be used as a binder. Cacao Powder Not to be confused with cocoa powder, cacao powder is minimally processed and contains higher levels of antioxidants. I use this to add deep chocolatiness to cakes and truffles. Ground Flaxseed or Flaxseed Meal Flaxseed is a plant-based food that is high in fiber and omega-3 fatty acids. I use it in baked goods sometimes as an egg replacer or binder, and to add structure. It also helps to thicken smoothies and boost nutrition. Psyllium Husk Psyllium husk is a form of fiber made from the outer coating of seeds that come from the Plantago ovata plant. It is mostly a soluble fiber, and I use it in baked goods as a binder. It comes both in whole husk form and as a powder, so pay attention to the packaging when you purchase it. Dairy Alternatives Almond Milk This is the milk I use the most and find it works well in all baked goods and batters. I look for brands that have two ingredients: almonds and water. There are many brands that contain gums, starches, industrial seed oils, and other things that don’t need to be in nut milk.18 tHE KItcHEn coMMunE Garlic Confit This sweet and versatile condiment can be used in numerous ways. You can add the garlic to soft butter or ghee, fold it into anything smashed, smear it over toast, blend it into soups or dips, spoon it over roasted veg- etables, or use the scented oil in vinaigrette. Preheat the oven to 300°F. Place the garlic in a small, shallow baking dish, and add the thyme and bay leaves. Pour over enough olive oil to submerge the garlic at least a third of the way. Roast for 45 minutes, or until the garlic is light golden and tender. Allow to cool completely, transfer to an airtight container with the oil, and store in the fridge for up to 2 weeks. Cherry Tomato Confit This sweet and luscious confit is perfect spooned over ricotta and toast, flatbreads, vegetables, sliced steak, fish, eggs, grains, or beans. Preheat the oven to 300°F. Place the tomatoes in a shallow baking dish. Tuck in the 2 half heads of garlic, scatter the thyme and basil on top, and sprinkle with salt. Pour over enough olive oil to submerge the tomatoes at least three-quarters of the way, tucking in the herbs as necessary. Roast for 1 ½ hours, or until the tomatoes are blistered and bubbling. (Larger tomatoes may take up to an extra hour.) Allow to cool completely, then transfer to an airtight container with the oil and store in the fridge for up to 2 weeks. (Depending on how much you like garlic, you can squeeze out the garlic cloves and add them to the jar, too, or discard the garlic entirely.) Makes about 6 cups 4 cups small cherry tomatoes 1 head of garlic, halved horizontally 6 fresh thyme sprigs 3 stems of basil leaves ½ teaspoon kosher sea salt 2 cups extra-virgin olive oil, or as needed Makes about 2 cups 4 heads of garlic, cloves peeled 5 fresh thyme sprigs 2 fresh bay leaves 1 cup extra-virgin olive oil, or as neededNext >