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sleep deprivation

Humble Luxury Soaked Lentil Flatbread (Vegan, Grain Free)

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To understand the categories mentioned, check out this Introduction to Humble Luxury in the Kitchen.


CATEGORIES

Hidden Healthies | Toddlerhood | Pregnancy | Sleep Deprivation

A NOTE ABOUT LEGUMES BEFORE WE BEGIN

This recipe is based on soaked dry lentils. Canned lentils or other beans won’t work for this and neither will completely dry beans.

The reason I opted for soaked dry beans is because bulk dry beans are often the most affordable way to purchase legumes, and soaking them before cooking makes them easier to digest which eliminates gas.

Please plan ahead when making this recipe. I typically like to soak lentils for 2 days before cooking with them, but even overnight will work.

I generally start soaking 1.5 - 2 cups of lentils at the start of the week. I use them for a variety of dishes through the week including dhal, soup, flatbreads, and breakfast bowls.

Note: this recipe measure pre-soaked beans. The beans will grow once they’re soaked.

HOW TO SOAK LENTILS

In a bowl or bean pot, cover your desired amount of legumes water that rises 2 in above the beans. I also like to add roughly 1/2 tbsp fine salt and a capful of apple cider vinegar when soaking. You can add this if you have it on hand.

Place your bowl/pot in the fridge. If soaking for multiple days, strain the beans and add fresh water every 24 hours.

If you drink/cook with filtered water, soak your beans with filtered water too. You can save the water you strain off to water outdoor plants.

KITCHEN TOOLS

  • Blender

  • 8 in cast iron pan

  • Oven

  • Measuring Cup

  • Mixing Bowl

INGREDIENTS

The Essentials:

  • 1 cup pre-soaked lentils (how to soak legumes above ^)

  • 1/2 cup filtered water

  • Roughly 1 TBSP olive, coconut, or avocado oil

Optional Add-Ins:

  • Swap your water for broth or herbal tea (like nettle to boost iron)

  • Herbs/flavoring within batter or sprinkled on top

    some options to consider:
    • garlic & rosemary
    • black sesame seeds
    • hemp seeds
    • Indian spices like cumin, turmeric, garam masala , fennel, anise, ginger, mustard seed
    • kelp granules
    • Thai flavors like lemongrass, coriander, chili


    Toppings:
    • nut cheese like cashew cream
    • cheese
    • pickled onion
    • tomato sauce
    • pesto

From left: red lentil topped with salt, red lentil with black sesame seeds mixed into batter, red lentil blended with nettle tea & topped with rosemary.

From left: red lentil topped with salt, red lentil with black sesame seeds mixed into batter, red lentil blended with nettle tea & topped with rosemary.

THE PROCESS

Before you begin: soak your lentils at least overnight.

  1. Preheat the oven to 425 degrees. Place your cast iron pan on the top rack of your oven. Let it get hot as the oven warms.

  2. Strain & measure soaked lentils.

  3. Blend liquid of choice and lentils until smooth.The batter will be thin and easy to pour.

    Add any flavoring you’d like on the inside of the flatbread at this point.

  4. Once the oven reaches 425 and your cast iron pan is hot, pull the pan from the oven and add oil of choice.

    The pan should be hot enough to melt the oil if its solid. Swirl the oil around so it’s evenly coating the bottom of the pan.

  5. Pour the blended batter into the hot pan. Sprinkle with herbs of choice/salt/pepper.

    You’ll hear a crackle sound as the batter hits the hot pan. This will create a slightly crunchy crust. Tilt the pan to make sure the batter is evenly spread.

  6. Bake 10-12 minutes until the flatbread is firm.

  7. Remove from the oven and transfer to a cooling rack with a spatula.

  8. Once cooled, cover with toppings of choice or cut the naked flatbread and serve with a dipping sauce.

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Humble Luxury Bone Broth

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I’m so excited to be sharing recipes again. After a 5 year hiatus from sharing in a space like this, it feels good to be back at it with a whole lot more life experience and a very clear perspective in the kitchen.

To kick things off, I’m sharing a foundational element from my kitchen: bone broth.

I like to drink a mug of bone broth with breakfast and usually rely pretty heavily on it for quick, nutrient dense dinners and lunches.


Humble Luxury Bone Broth

To understand the unique layout of my ratio based recipes & the categories mentioned, check out this Introduction to Humble Luxury in the Kitchen.


CATEGORIES

Pregnancy | Postpartum | Menstruation | Sleep Deprivation | Immune Boosting

INGREDIENTS

The Essentials:

  • Chicken Bones - backs, necks

  • Water

Basic Ratio:

  • 1 : 1.5 lbs of bones to quarts of water
    For every 1lb of chicken bones used, you’ll need roughly 1.5 quarts of water. You can use more water if you need to stretch your ingredients, especially if you add anything from the optional add in list. Adding more water without add ins will make your broth less flavorful & not as gelatinous, but it’s totally doable if you need to get more from your pounds of bones.

Optional Add-Ins:

These add ins also build on the ratio above, for every 1 lb of bones used, use roughly the amounts below. Adjust based on how much broth you’re making and what you have in your kitchen. Again, these are rough estimates. If you only have 1 TBSP of vinegar or 1 onion for 6 lbs of bones, it’s okay. You’ll still end up with bone broth, the flavor will just be a bit different.

  • 1 chicken wing (the tip boosts collagen, the meat boosts flavor)

  • 2 chicken feet (to boost collagen)

  • 1/2 TBSP apple cider vinegar and/or

  • 1/2 TBSP black vinegar

  • 1/2 cup white or yellow onion or onion scraps from cooking throughout the week

  • 2 cloves of garlic

  • 1 carrot

  • 1 celery stalk

  • assortment of culinary herbs like thyme, rosemary, bay leaf, sage, etc.

  • 1/4 - 1/2 inch fresh turmeric root

  • 1/4 inch fresh ginger root

  • healthy pinch each of black pepper and salt

    A note about medicinal herbs before we continue:
    I’m not an herbalist. I can’t tell you what you should and shouldn’t take. There are a lot of factors that are involved in that level of advice. What I can share is what I use for myself in my kitchen. Please remember our bodies are different, our needs are different, and our different access points to herbs varies. If you’re interested in knowing more about medicinal herbs for your specific needs, I recommend looking into herbalists in your area.
    And if you’re passionate about herbs & access, I recommend supporting Seed, Root, Bloom - an herbal school for and by people who are black, indigenous, and from historically racially oppressed communities.

    Ok, back to optional add-ins:

  • 1/4 cup fresh or dried nettle leaf

  • 1 fresh burdock root or 1/4 cup dried burdock root

  • 1/4 cup astragalus root

When I add herbs & onion to my broth, I also typically increase the water I use by about 1/2 quart.


THE PROCESS

  • Place bones, feet, and wings (if using) into the appropriate pot (see below).

  • Roughly chop up vegetables & herbs if using and add to the bones.

  • Top with water.

Stove Top & Crockpot | 12 - 24 hours:

  • Cook on low for 12 - 24 hours.
    For stove top: use a medium - large stock pot, depending on the amount of ingredients you use.
    For crockpot: use the included pot.

Instant Pot | 2.5 - 3 hours:

  • Place all ingredients into the pot.

  • Double check to make sure
    1. everything is below the MAX line
    2. your sealing ring is in place on the lid
    3. the steam release knob is turned to the ‘sealing’ position.

  • Lock the lid.

  • Press manual button and set to 120 minutes
    *Note: it typically takes 15-30 minutes for the pressure cooker to fully pressurize. The timer will show once the instant pot is at full pressure.

  • After the timer goes off, allow the pressure to release naturally. Just like pressurizing in the beginning, this will take about 15-30 minutes. The float valve will fall when the pressure has released.

  • Strain broth and serve, or allow the broth to chill & store it as needed (see below).

Find Your way

Humble luxury in the kitchen is all about finding the way that works for you based on your needs, desires, and resources. I encourage you to explore with what I’ve offered here and find your favorite way to make your broth. If you make a batch you don’t love, take notes and try something different next time. Think like your grandmother in the kitchen. Use your sense, your hands, your ears, your eyes. Let your food sing to you!

Storing:

Fridge: 1 week
Freezer: 6 months-ish

If you use broth in cooking, consider freezing in ice cube trays or in 1 cup portions. This will allow you to pull a small amount out at a time and will help to avoid waste.

When Freezing in
Glass Jars:
make sure to leave 1.5 - 2 inches of space from the broth to the top of the jar to allow room for expansion. I also recommend letting the broth freeze fully before screwing the lid on. This will keep your glass jars from breaking.
You can use dry erase marker on the lid before freezing to note when the broth was made.

Silicone Bags: Again, make sure to leave room for expansion. Most silicone bags have a fill line and typically account for frozen goods. I recommend using the freezer door (if you have one with shelves) to let the broth freeze upright. Once fully frozen, it can be moved anywhere in the freezer without worry of spilling.

And of course, any other means of storage will work too. Just always make sure to leave room for expansion - even in plastic.


Now i want to hear from you!

What’s your favorite way to make broth? Share your broth on Instagram and use the #humbleluxuryinthekitchen or share below.

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