Crabby Miso Soup

(prepare ahead) 2-4 cups shrimp stock – boil the arthropods’ exoskeletons, preserving the liquid;

Reheat shrimp stock, but DO NOT BOIL as you add the rest of the ingredients:

1 dollop red miso
1 handful mushrooms, sliced
6 scallions, sliced
4 Napa cabbage leaves, diced
1 palmful dulse flakes (yep, seaweed; sea vegetables go naturally with sea food)
1 can coconut milk
1 lemon, juiced
optional: garlic and/or ginger, sauteed

1/2 cup crab meat (add last, removing from heat)

Paul Guernsey,  © 2019

buffalo chicken leg chili

Buffalo [1] chicken leg chili, with seaweed and mushrooms

While the tight supply of chicken wings [2] and breasts continue to drive prices of those cuts up, the lowly chicken drumstick (lower leg) becomes a bargain, $1.94/pound at my Neighborhood Wal-Mart. That is more expensive per pound than buying a whole chicken, but I did not want a whole chicken for this recipe, which already had plenty of protein.

one day ahead

Make chicken stock from chicken legs, cool and de-bone their little calf muscles; refrigerate both stock and the meat;

start soaking the beans [3][4]

serving day

slowly warm the chicken stock In a LARGE pot;

cook the soaked bean in a pressure cooker with seaweed [5]; add to pot when done;

brown the buffalo with your favorite chili spices; add to pot when done;
Today, my spices were:
2 tsp chili powder
1 tsp each of:
whole mustard seed
whole cumin seed

sauté a head of garlic and one large onion until translucent; add to pot;

add fresh vegetables to pot:
1 large onion, radially sliced
3 stalks of celery, diagonally sliced
6 dandelion stalks, finely chopped
3 kale stalks, finely chopped
12 ounces mushrooms, sliced thick

Time to prepare 24-36 hours; enough soup for a week of lunches;

[1] Buffalo, as in Bison, not the city on Lake Erie where Buffalo chicken wings were invented, according to Calvin Trillin‘s August 25, 1980 New Yorker article, AN ATTEMPT TO COMPILE A SHORT HISTORY OF THE BUFFALO CHICKEN WING;

[2] “Chicken wings are the most popular Super Bowl dish across America.” –
The Most Popular Super Bowl Party Foods, Ranked, Carolyn Menyes ,January 25, 2018,,

[3] Leagumes contain the evil lectin protein, but we will be doing a number of things to help neutralize it:

soaking at least 24 hours, with several water changes [4];
pressure cooking [4];
cooking with kelp (yes, seaweed), which is an anti-lectin [5];

[4] “Soaking When you were a kid, did you ever see your grandparents rinse and soak beans – and even grains – before boiling or cooking them? They may not have even realized it, but they were doing this to reduce the lectins. Now, there are different traditions when it comes to soaking beans in various cultures, but here’s how I like to do it:
First, soak beans overnight in a baking soda bath. Start early enough to change the water a few times before you go to sleep – and leave them soaking overnight. Then, change the water again when you wake. Remember to add baking soda to each new soak. Drain the beans and rinse them really well before you start cooking in a pressure cooker.”

“Pressure Cooking If you have to cook with beans (beans wreak havoc on your gut if not cooked properly), tomatoes, or potatoes for whatever reason, your best bet for destroying the lectins is a pressure cooker. It won’t get every last lectin – and it won’t come close to knocking out the lectins in wheat, oats, rye, barley, or spelt – so avoid those entirely. That said, pressure cooking can do a pretty good job with certain veggies and legumes. So, get used to cooking with pressure.”

Dr. Steven Gundry, Gundry MD, Five Ways to Reduce or Remove Lectins From Your Favorite Foods,

[5] Three. Bladderwrack; [OK KELP is not the same as bladderwrack, as Tennant recommends, but I think kelp works, too. Trust me. I’m a writer, and now it is on the internet, so it is TRUE] “This simple seaweed has been shown to be a potent lectin blocker, and studies also suggest it has antifungal properties against Candida yeasts. The benefits of Bladderwrack go further: With high levels of mucilage, beta-carotene, iodine, potassium, zeaxanthin, and other organic compounds, this sea creature is potent! It’s been shown to help with digestive issues, weight loss, thyroid conditions, inflammation and more.”
Remy Tennant, Human Food Bar, 6 Natural Lectin Blockers (and How to Get More of Them)

Things that Start with “A” Dip

1/2 head garlic, minced;
1 small or medium onion, diced;
1/2 cup cauliflower, minced;
2-3 tbsp. olive oil;

1 can artichoke hearts* (baby or adult – babies may be less stringy, adults may require more blender time), drained, reserving the liquid for later use;
1/4 cup tahini;
juice from 1 lemon;
2 oz. chèvre goat or sheep’s milk feta cheese ;
all the sautéed vegetables, from above;

sauté the garlic, onions, and cauliflower in olive oil over medium heat until soft;

add drained Things that Start with “A” to a high powered blender;
add tahini, lemon juice, cheese, and sautéed vegetables;
blend until smooth, or even smoother by adding back some of the reserved liquid from the can of Things that Start with “A”, as needed;

makes 3-4 cups of dip;
serve with chips, like Siete Grain Free Lime cassava chips;

Paul Guernsey Player, © 2019/02/16


*artichoke hearts – for the longest time, I could not remember the name of this vegetable, but I knew they started with “A”, so that is how I referred to them, as Things that Start with “A”. As far as I am concerned, my name is better.

é, è – cute little letters from a cute little foreign language; they do not really mean anything;

My Knife: a high carbon steel (not-stainless) Sabatier 10″ chef’s knife. My knife may not be perfectly authentic. There are several manufactures using the Sabatier name. It is my second Sabatier, the first having been nicked and sharpened so many times that it’s blade is very thin. I gave it to my daughter, who still enjoys it. That first knife was purchased at the Saginaw Jacobson’s (an up-scale department store chain in Michigan, no longer in business) and given to me by my mother when I was young and handsome and just learning how to cook.

Sesame Ginger Treats

1/2 cupraw sesame seeds
1/4 cup
minced fresh ginger
1/8 cup
coconut flour
1/8 cup
1/3 cup
coconut oil (softened)

Mix all dry ingredients.

Place mixing bowl on a warm surface while blending in the oil, like the non-element part of a warm stove top (just to soften the oil). Fold and press in the oil until the texture is consistent.

Press into a silicone mold.

Chill 10 minutes to re-solidify the coconut oil

*Substitute your sweetener of choice, such as 1/4 cup minced dates.

Guernsey* Shepherd’s Pie

*Guernsey is my name, not where this recipe is from; i.e. “Jack not name. Jack JOB!” – Sweetums, “The Muppet Movie”, 1979.

*In honor of Alice Guernsey (“Hi, Mom!”), who did not so much teach me to cook, as demonstrate complete competence in the kitchen, preparing and perfecting her legacy and original signature dishes, like nobody else could. Thanks, Alice!

shephards pie, nearly gone


1 pound ground lamb
1 pound ground beef

1-2 pinches herbs de provence (basil, rosemary, thyme, parsley, marjoram, lavender, tarragon, fennel seed)

2-3 tablespoons olive oil
1 large  vidalia onion
5-6 cloves garlic
4-5 carrots

1 [10 ounce] package frozen peas

7 or 8 potatoes
1/2 cup cashew milk
3-4 tablespoons (earth balance soy free) butter

provolone cheese (follow your heart provolone style) (sliced)
pecorino romano cheese (grated)


I like my pies moist, but not soupy, so I reduce (cook the water out of) everything I can before adding it to the deep covered baking pan. I also strive for distinct layers, and a lightly browned, crusty top.

layers [top to bottom]
mashed potatoes
sauteed vegetables
browned meat and herbs


quarter the potatoes
boil the potatoes
mash the potatoes, adding milk and butter #MoistButNotSoupy

brown the ground lamb and beef in a large skillet; the herbs can be added now, or during assembly); this may take up to 30 minutes; #MoistButNotSoupy. It is done when you smell the meat starting to char.

chop the vegetables

saute the vegetables in olive oil; this may take up to 20 minutes; #MoistButNotSoupy

assemble in baking dish, compressing slightly and smoothing each layer; I sprinkled the herbs on top of the meat layer

cover and bake for 45 minutes at 350 F
uncover and broil for 5-10 minutes (this melts and browns the cheesy top)

A little Shepherd’s Pie poem.