Thursday, December 19, 2019

Making Lefsa Like a Pro

An Introduction

My family and most other Norwegians and Swedes, need no explanation as to what lefsa is.  But for those who didn't grow up in the Lefsa Tradition I'll offer a few words of explanation.  It's basically a flatbread made of potatoes, cream, butter, salt and just enough flour to roll it out and cook it on a lefsa griddle. (See photos below.)  I like mine slathered with butter and rolled up.  Sometimes I make a roll-up with leftover turkey.  Some people like theirs with cinnamon and sugar.  Some have even used peanut butter and jelly.  Making lefsa is not for sissies.  It's labor intensive and requires a certain amount of skill and practice. 

It is also not what most consider healthy.  However, tradition is tradition and it's only once a year.  I just finished my lefsa for the season and thought I'd share some of my tips with you.  

Norwegian Roots and the Lefsa Tradition

Tradition demands that we--my Scandinavian family--make Lefsa every year for the holidays.  My grandparents, Dagfin and Petra Olsen, brought the tradition with them when they sailed from Norway to the United States in the late 1800's.  They made their way west and settled in Barton, North Dakota.  Much later, they moved all the way west and settled in Longview, WA.

My mother and aunts carried on the tradition and passed it on to me.  I started watching the lefsa making as a child and learned first hand how to make the best. 

The Recipe for Authentic Lefsa

8 cups of mashed potatoes 
1 cup butter
1 cup of cream (half & half)
2 T salt
Flour (about 5 cups)

Traditionally we boiled enough russet potatoes to make about 8 cups of mashed potatoes.  As with any old family recipes there's a bit of guessing involved. Be sure to get all the lumps out of the potatoes. Ricing them helps.  I used to be a stickler for using real potatoes, but dealing with that many potatoes and getting them fine enough is hard when you get into your 70's.  Thus, I began using the best brand of potato buds, Yes, instant mashed potatoes.  I found a recipe my mother got from a fellow Scandinavian in 1991 and thought I'd try it.  I could not tell the difference except that they were so smooth and easy to work with.  Saves a ton of work and my body thanks me. 

This time, I used an entire box of potato buds which made nine cups of mashed potatoes.  This made 26 rounds of lefsa.

Once you have your potatoes mashed and the cream, salt and butter added, refrigerate overnight.  DO NOT add the flour, not even a smidgen until you are ready to roll the dough out and grill it. If you add flour and don't cook the lefsa right away, it will be ruined.  

When you do add your flour add 1/2, mix it in and then add a cupful at a time until the dough is manageable.  The biggest mistake novice lefsa makers make is using too much flour.  

Once you can handle the dough cut it in quarters and  make 4 logs.  Lay them on a plastic covered cookie sheet or counter and make sure they stay covered.  Slice your first log into workable slices. Dough will be a bit sticky.  (See photo)

 Give yourself a full day to make your lefsa. You won't need that much time unless you take a lot of breaks, but you will have about 3 hours or more of standing.  This is not a sit down job. 

Prepare Your Station

You'll need a fairly large work station.  I cleared my countertop and cleaned up my mess from mixing my dough. Then set out my cloth covered pastry board, extra flour, my lefsa griddle, a bath towel folded in half, my lefsa rolling pin and the thin turning stick for transferring and turning the lefsa.  In the photo you'll see a layout that works well.  

Here is a website where you can order your lefsa making equipment. Most of the equipment comes from Bethany in Minnesota,  Amazon.com
It's rather expensive and I have gotten mine one at a time.  My brother made me a rolling pin and wooden blade  and I used a regular griddle before I got my fancy supplies.


Photo of My Lefsa Station:

A rolled out lefsa round is laying on the board awaiting its turn on the griddle.  The lefsa on the griddle is done on one side and had been flipped over. When it's finished it will be placed flat inside the folded towel to keep it soft.  After a few minutes it will be folded into quarters and tucked up into the towel. (You can see this step below)







The Roll Out

Okay, let's back up a bit and talk about rolling out these doughy pieces of goodness.  

Take your first piece of dough from your log. Sprinkle  flour on your pastry board and pat it into a ball.  I do mine about the size of a tennis ball.  

Press the dough with your hand until it is about 3/8ths of an inch thick.
Roll out as you would pastry, adding just enough flour to keep the dough from sticking to the board or rolling pin.  Turn often and keep it as round as you can.  I don't obsess over the shape as long as it is sort of round.  



Thinness is a Must

The thicker your lefsa is, the tougher it will be. Three things make it tough,  Too much flour, handling the dough too much and not getting them thin enough.  

Once you reach the point where you can't lift and flip without tearing the dough, use your special then lefsa stick to turn your round over and then give it another swipe or two with the rolling pin.  

How thin is thin?  I can see the writing and lines on my pastry board through the dough.  You may need some practice and will likely get a few tough rounds until you master the roll out.  (Note: Your lefsa will thicken a bit as it cooks.)

Here is a photo of how thin I do mine. 

Grilling to Perfection

Once your lefsa round is rolled out it's time to cook it.  I was fortunately enough to get a Lefsa grill a few years ago for my birthday. Before that I used a rectangular griddle and made them smaller.  Turn your grill to about 350 degrees.

Use your lefsa turning stick and very carefully insert it under your lefsa round.  Turn it until you get to the center of your round and lift. Keep the stick flat when you lift. Lay it on the grill and unroll from the stick. 


While your lefsa grills on the first side, roll out your next round.  It takes a few minutes before it turns golden brown.  It will be speckled.  Use your stick to check the progress.  


 
Once it's done, flip it and wait.  When the second side is done transfer the round to the towel and cover it to keep it moist,  Before the second round is finished, fold the round and place it deeper in the towel making sure it is not exposed to the air.
This will keep the lefsa soft and easy to use.  


Eating and Storing

Once cooled, place it in plastic bags.  Unless we are going to eat them right away, (within a day or two) freeze the lefsa.  I put two to three in the bags for freezing since there are only two of us at home now. 

Lefsa can be dried out and served as a crispy flat bread.  Dry and hard it can last a long time.  Sometimes Scandinavians in need hard tack to get them through the long harsh winters.  I like it crisp and  will sometimes toast a piece or two in the oven until crisp.  

I usually tear the round in half (2 servings) and serve buttered and rolled up.   Yum..  

I hope you enjoy your lefsa as much as I enjoy mine.  

Warmest Holiday wishes, Pat







Monday, September 23, 2013

Healthy and Versitile Spaghetti Squash


For several years now, I have avoided pasta and white potatoes.  I used to love them until I realized how high they are not only in carbs, but on the glycemic index.

I have found a number of substitutes that are nutritious and delicious.  One of these is spaghetti squash which easily takes the place of strand-like pasta such as fettuccine. I use it with sauces and pesto usually with a protein like hamburger or chicken.

But lets not stop there.  One of my favorite dishes is potato pancakes or latkes with shredded potatoes, onions, egg and a teensy bit of flour. My dad used to make these and handed down the recipe to me. I rarely make them these days because potatoes can spike blood sugar levels as much as sugar.  However, I have found a great substitute.

The other day I had roasted a spaghetti squash to use with a meat sauce in place of pasta.  It was great, but I had half a squash left over.  I scraped out the insides (which comes out in shreds like spaghetti) and it also resembles shredded potatoes.  So, I thought, why not make spaghetti squash pancakes.  I did and they were delicious. So good--a comfort food and good for you as well.

Spaghetti Squash Pancakes

(Gluten free)

2 cups squash, shredded
1 med onion, minced and slightly sauteed
2 eggs
1 T coconut flour (or almond flour)
Salt and Pepper to taste

1.  Cut squash and scoop out seeds. Bake at 400 degrees for about an hour or until a fork easily pierces it.  Don't cook it too long or it will be mushy.  And remember it will cook more when you fry the pancake.  Scrape out the strands and use about 2 cups for your pancakes.
2.  Cut up and saute the onions until they are translucent.  I used a yellow onion, but a white or sweet onion would work also.  Use this same pan for frying your pancakes.
3.  Beat eggs slightly and mix into the squash and onion and coconut flour. Salt and pepper as desired.
4. Heat pan to medium and pour a little coconut oil or clarified butter into the fry pan you used for the onions.  Drop spoonfuls of the squash mixture into the hot oil. (I don't use a lot of oil--just a tsp should do it.  Depending on the size of the pan, you should be able to fry two to three pancakes.  Let them set well--about 2-3 minutes, then flip and brown the other side.

5. Serve hot with butter.  They are melt in your mouth delicious.

Tuesday, April 9, 2013

Me Oh My Oh Mayo



I never imagined that I would be making my own mayonnaise.  Not that I didn't know I could. I just figured why make my own when I can buy it ready made. Then came my quest to eat real food.  Clean food that is as close to what God created as I can get.

Today I read the labels on food products we use regularly and am aghast at how far from real it has become.  I found a recipe for mayo in Well Fed, a great book on eating real food by Melissa Joulwan that turns out perfectly every time.  This mayonnaise is so good I actually lick the spatula when I've scraped as much out of the bowl as possible.  

These days I refuse to buy any of the so-called mayo products on the store shelves. My devotion to making my own mayo is two-fold.  I know what I'm getting and it is so-so good.  I use it to make all kinds of dressings for salads and sauces for meats and fish.  I have since found a lot of mayo recipes, but still go back to this one. It is simple, basic and flexible.   I've added a bit to the instructions as a lot of people are concerned about using raw eggs.  I was and after seeing that I could actually pasteurize my own eggs and that salmonella is rare.  I make certain that my eggs are clean.  

Making mayo is easy and how little time it takes--about ten minutes max.  The secret to making great may is to use room temperature eggs and pour the oil in very slowly.  

Homemade Mayo
Ingredients:
1 egg  room temperature
2 tablespoons lemon juice  room temp 
1/2 teaspoon dry mustard
1/2 teaspoon salt
1/4 cup plus 1 cup light olive room temp (May substitute Macadamia Nut Oil or other nut oil.)

Directions:
1. Wash the egg to get rid of any bacteria. I often slip the egg into boiling water for about 60 seconds to pasteurize it. All of your ingredients should be room temperature. 
2. Place the egg and lemon juice in a blender or food processor with the dry mustard, salt, and  1/4 cup of the oil. Blend until mixed well.
3. With the food processor or blender running pour the remaining 1 cup of oil into the top opening.  I cover part of it with my hand to keep the mixture from splashing out.  Pour the oil in very slowly--drizzle it in over  2-3 minutes.  Slow and easy.    
4. The mayo will do well in the refrigerator for about a week. I tend to go by the expiration date on the eggs, but it never lasts longer than a week so I don't worry.  

I use this mayo with tuna and chicken and ham to make a salad. I also use it with some mustard to make deviled eggs.  I made t his fantastic dressing using my mayo, a little mustard and a teensy bit of honey, Mix it with balsamic vinegar for a great tasting dressing.  It works as a salad dressing with nothing added. 

I will add a disclaimer in that I can't promise you'll never  get salmonella from your home made mayo, but  I do what I can to make certain my eggs are clean and from healthy hens--organic, cage free.  And clean.  

Friday, April 5, 2013

Delicious and Nutritious Muffins


Love these muffins! 

I originally found this recipe in The Complete Idiot's Guide to Eating Paleo* but have since found it on several sites so not sure where it originated.  It's gluten, grain and dairy free. They have no added sugar but are naturally sweetened with dates, bananas and carrots.  Yum!  I keep them on hand most of time for when I want a healthy treat.  I find these gems are great with a savory dish like spaghetti squash and meat sauce or with chili. Or with tea or coffee as a morning treat.  They also freeze well. We need that as twenty muffins will last a couple of weeks.  Not long ago I brought these to a potluck and dressed them up with a dollop of cream cheese frosting.  

Carrot Banana Muffins

2 cups almond flour
 2 tsp. baking soda
1 tsp. sea salt
1 TB. cinnamon
1 cup dates, pitted 
3 ripe bananas
3 medium eggs
1 tsp. raw apple cider vinegar
 ¼ cup coconut oil
1 ½ cups carrots, shredded
¾ cup walnuts, finely chopped

1. Preheat oven to 350 ° F.
2. In a small bowl, combine almond flour, baking soda, sea salt, and cinnamon. Set aside.
3. In a food processor, combine dates, bananas, eggs, apple cider vinegar, and coconut oil.
4. Transfer both mixtures to a large bowl and blend until completely combined.
5. Fold in carrots and walnuts.
6. Spoon mixture into the paper-lined muffin tins.
Note: you can also lightly grease the muffin tins with coconut oil instead of using paper liners.
7. Bake at 350 ° F for 25 minutes.
8. Let cool before removing from pan. Serve warm or cold.

These delicious muffins keep well when frozen, so it’s easy to make a large batch when you have extra time. They thaw quickly and make a great traveling snack or breakfast on the go.


*Glaspey, Jason; Quinn, Neely (2012-04-03). The Complete Idiot's Guide to Eating Paleo (p. 144). Penguin Group. 

Monday, March 25, 2013

Sweet Potatoes on the Side

Sweet Potato Memories

Remember that  side of sweet potatoes often served at holidays. And the gooey marshmallow topping that turned yams and sweet potatoes into pie?  When I was a kid, I scraped the marshmallows off the delicacy and smeared the orange vegetable that people said was good for me aside.  I loved my sweets, but vegetables? Yuk.  I grew up thinking that sweet potatoes, yams, pumpkins and the like had to be sweetened in order to be palatable.

And yet, I could devour regular potatoes--no sugar of course but mashed, baked, fried, you name it.  I still love potatoes, but because of their high starch avoid them in order to keep my blood sugars in balance.  Today you will not find a single white potato in my house.  Unless it is Christmas time and I am making lefsa.

In recent years I have converted from white potatoes to sweets and usually have them available every day. (My husband is a runner and sweet potatoes are a terrific recovery food.) They are excellent baked, steamed, oven fried and one of my favorites, sweet potato fries. Since the sweet potato casserole is still a popular dish, I thought I'd share my healthy version.

A Healthy Easter Treat


These days I resist the urge to add sugar to sweet potatoes. Okay, maybe a little maple syrup with the butter on a baked sweet. More and more though I find that they are delicious with nothing on them at all.

Now instead of adding all that sugar, I've created something even tastier. Of course you can simplify this dish even more by leaving out the eggs and serving the sweets mashed. I included the calorie laden version below so you could see the changes. Enjoy!

Healthy Sweet Potato Casserole 

4-5 sweet potatoes
1/4 tsp salt
1/4 C clarified butter or coconut oil*
2 eggs
1 tsp vanilla
1/2 to 1 tsp cinnamon
2 T coconut milk (canned)
3/4 C pecans (Chop most but reserve some whole for topping.)

*you can eliminate the butter or oil and it still tastes great.

Directions for the healthy version

1. Preheat oven to 350 degrees F. Lightly oil a suitably sized baking dish.

2. Bake or steam sweet potatoes until they begin to soften, about 30 minutes. Cool slightly, then peel and mash.

3. In a large bowl, mix the mashed sweet potatoes, salt, 1/4 cup butter, eggs, vanilla extract, cinnamon, sugar, and coconut milk. (I use the food processor for this.) Fold in chopped pecans, then pour into baking dish.

4. Bake 30 minutes in the preheated oven, until top is slightly browned. Place whole pecans on surface as desired for presentation.

5. Pecans can be candied by mixing them in a little raw honey and then sprinkling them on the top of the dish.

Original Recipe 

5 sweet potatoes
1/4 tsp salt
1/4 C butter
2 eggs
1 tsp vanilla
1/2 tsp cinnamon
1/2 C sugar
2 T heavy cream
-------------------------------
1/4 C butter softened
3 T flour
3/4 C packed light brown sugar
1/2 C chopped Pecans

Original recipe from All Recipes at http://allrecipes.com/recipe/gourmet-sweet-potato-classic/detail.aspx



Saturday, March 23, 2013

It's In Our Genes

The  Healthy Norwegian

I spent most of my life trying to lose weight and eat healthy.  I thought my weight, along with my medical problems, high cholesterol  borderline diabetes, high blood pressure, intestinal problems and heart problems were all genetic. I thought I probably was destined to be overweight and to suffer the kind of unhealthy existence my mother had.  I tried to eat right and exercise, but no matter what I did, the weight kept creeping up. I tried numerous diet plans and nothing worked.

Then, through some friends, I learned about the Paleo lifestyle. I read all the books I could find, checked out websites and found a simple and basic way of eating that has changed my life.  And it's not about dieting--it's about eating real food.  The kind of food that God created us to eat and provided for us.

I'm happy to say that the excess weight is gone. I went from 155 pounds and am now maintaining at 125. My blood pressure is lower, though hypertension does seem to be a genetic problem. My "bad" cholestrol has dropped significantly and I am leaner and have more energy.  And I look good.  At least that's what people tell me. I still have heart problems (that too is genetic).  And sadly, intestinal problems led to colon cancer and several years later that resulted in removal of my colon and an illeostomy.  Some things can't be fixed, but some things can.

For me, getting truly healthy has taken a lot of years. I only wish I'd known the truth early on. Sadly I'm not alone.

We eat to live. 

We are designed to eat foods that keeps us alive and healthy and feeling good.

But something has gone terribly wrong. The way we eat and what we eat is affecting our health and well being. We are plagued with obesity, intestinal ailments, metabolic syndrome, diabetes, depression and cancer to name a few.  Most of the problems affecting us today can be traced back to our food choices.  I have or have had many of these ailments, but am finding solutions and learning to differentiate between foods that can heal and those that can hurt.

I decided to create a blog about food and health for a number of reasons.

  • The first is that I have learned a great deal about maintaining a healthy diet amidst the chaos of bad food choices. 
  • I was once the constant dieter, but the pounds kept coming and I could not seem to lose weight. I found the secret and it is not tucked away in a pill or a drink or a so-called weight-loss-diet. 
  • I have found and created some fabulous dishes that are not only healthy, but delicious. And I would love to share the recipes.
  • In the past few years I have gone from being a very unhealthy Norwegian to being about as healthy as I can be under the circumstances. I unknowingly ate foods that nearly killed me and I am striving to correct whatever I can in the years I have left. 
  • I am a two time cancer survivor and finding the healthiest way to live in order to build my immune system to fight cancer and other health issues have become a vital part of my life. 
  • Finally, I am one of those people who feels a strong desire to share what I have learned with others who want to achieve these same goals. 

Coming Up:

I'm excited to share my experiences, recipes, thoughts and tips with you over the next few months along with some great recipes and ways we can improve our health.