Clean Cooking: More Than 100 Gluten-Free, Dairy-Free, and Sugar-Free Recipes - Elisabeth Johansson (2016)

GREEN DISHES

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Serves 4

RAW FOOD SALAD WITH BEETS AND CITRONETTE DRESSING

Why not scatter some pumpkin seeds, sunflower seeds, and goji berries over this salad, which gets its slightly sweet-and-sour flavor from the dressing? This salad also makes a great side dish when salmon and chicken are on the menu. For an extra dose of vitamins, serve it with a glass of freshly squeezed orange juice.

SALAD

2 Chioggia beets

1 golden beet

1 carrot

1 bunch radishes

¾ oz (20 g) baby spinach

¾ oz (20 g) pea sprouts

Shiso leaves, daikon greens, or garden cress

CITRONETTE DRESSING

1 tsp fresh lemon juice

½–1 tsp liquid honey

2 tbsp cold-pressed canola oil

Pinch of salt

Pinch of freshly ground white pepper

Whisk together the ingredients for the citronette dressing.

Peel and thinly slice the Chioggia beets, golden beet, and carrot with a food mandolin, and place on a platter.

Rinse the radishes. Cut them in half if they are large or slice them thinly with the mandolin.

Arrange beets, carrot, radishes, spinach, and pea sprouts on a platter, and snip some garden cress on top.

Drizzle the salad with the dressing.

Serves 4

MELON SALAD WITH CASHEW MAYONNAISE AND ORANGE DRESSING

This is a crisp, sun-yellow, fresh summer salad with a satisfying cashew mayonnaise. Enjoy the salad on its own or as side dish with grilled white meat, such as chicken.

MELON SALAD

3½ oz (100 g) cashew nuts

½ tsp (2 krm) cold-pressed canola or olive oil

1 cantaloupe melon

2¾ oz (80 g) lettuce (mache or arugula work well here)

2½ oz (75 g) alfalfa sprouts

2/5 tsp (2 krm) salt

2 tbsp pumpkin seeds

ORANGE DRESSING

Juice from 1 orange

Grated peel from ½ orange

Juice from 1 lemon

1 tbsp liquid honey

2 tbsp cold-pressed canola oil or olive oil

⅓-inch piece of fresh ginger

Salt

Freshly ground white pepper

CASHEW MAYONNAISE

See recipe on page 20

Mix orange juice, orange peel, and lemon juice for the dressing in a bowl. Whisk in the honey and oil. Peel and grate the ginger, and add it to the dressing. Season with salt and freshly ground white pepper.

Toast the cashews lightly in a dry skillet. Drizzle in the oil and stir a little. Sprinkle with salt, and transfer the nuts to a paper towel.

Peel the melon and remove the seeds. Slice the melon in thin slices and cut them in half in the middle.

Arrange the slices of melon on plates or on a platter. Place lettuce and sprouts on top. Sprinkle nuts and pumpkin seeds over the salad. Drizzle the dressing over and serve with cashew mayonnaise.

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Serves 4

“TAKE OUT” SOUPS IN GLASS JARS

Vegetable soup, two ways: one with a base of warm carrot broth and the other with a base of warm Jerusalem artichoke broth. Soups can be so flexible when you brown-bag your lunch.

CARROT BROTH

2 carrots

1¼ cups (300 ml) vegetable stock

½ tsp (2 krm) fresh ginger, grated

¼ fresh red chili pepper or ¼ tsp (2 krm) dried chili flakes

Salt

Freshly ground white pepper

Juice the carrots. Mix the carrot juice, vegetable stock, and ginger in a saucepan. Chop the chili finely and add to the liquids. Bring to a boil and season with salt and freshly ground white pepper.

Cut the stalk of celery into fine strips. Layer the vegetables in a glass jar. When it’s time to eat, bring the carrot broth to a boil and pour it into the jar.

VEGETABLES

1 stalk celery

2/5 cup (100 ml) cooked chickpeas

2/5 cup (100 ml) defrosted edamame beans

2/5 cup (100 ml) cooked black beans

1 tbsp chopped chives

1 tbsp chopped red onion

Basil

Pea sprouts

JERUSALEM ARTICHOKE BROTH

4 Jerusalem artichokes

1 parsnip

1¼ cups (300 ml) vegetable stock

Salt

Freshly ground white pepper

VEGETABLES

2 new potatoes, cooked

¾-inch (2 cm) leek

1 leaf of kale

2/5 cup (100 ml) cooked green peas

2/5 cup (100 ml) cooked kidney beans

Pea sprouts

Peel and process the vegetables for the broth in a juice extractor. Mix the juice and vegetable stock in a saucepan. Bring to a boil and season with salt and freshly ground pepper.

Cut the potato into chunks. Julienne the leek and kale. Layer the vegetables in a glass jar. When it’s time to eat, heat the Jerusalem artichoke broth and pour it into the jar.

TIP! If you prefer more seasoning in the broths, add in some garlic, ginger, turmeric, and/or chili pepper.

Serves 4

SPINACH SALAD WITH GOLDEN BEETS, FIGS, AND GINGER DRESSING

This dish takes its cue from raw food and is perfect for the warmer summer season. During wintertime, I prefer to boil the golden beet pasta for a few minutes in lightly salted water, sauté the spinach with some olive oil and garlic, and serve the dish warm.

SALAD

2 golden beets

½ pomegranate

1¾ oz (50 g) hazelnuts (filberts)

4 figs

1 tbsp honey

3½ oz (100 g) mixed lettuce (e.g., baby spinach and arugula)

1 tsp crushed aniseed

GINGER DRESSING

1 tsp fresh ginger, grated

1 tbsp freshly squeezed lemon juice

1 tsp honey

3 tbsp cold-pressed canola oil

Mix all ingredients for the dressing.

Peel the beets, and put them through a spiral slicer or cut them into very thin strips. Remove the seeds from the pomegranate.

Toast the hazelnuts in a dry skillet. Rub off their skins with a paper towel or a clean dishcloth.

Cut the figs in half down the middle and spread honey over the open, cut sides. With the cut sides down, fry the figs in a warm skillet until the honey has caramelized and is golden brown.

Arrange the salad on a platter. Place the golden beets, figs, and hazelnuts on top, and sprinkle the aniseed on top. Drizzle the dressing over the salad.

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Serves 4

ZUCCHINI PASTA WITH BLACK BEAN BALLS AND ARUGULA PESTO

Homemade tomato sauce and zucchini “pappardelle.” If you prefer a spicier tomato sauce, try adding in some sliced, fresh red chili pepper.

ARUGULA PESTO

1¾ oz (50 g) arugula

1 container basil

3½ oz (100 g) pine or walnuts + ¼ cup (50 ml) extra for garnish

1–2 garlic cloves

¼– ⅔ cup (½–150 ml) cold-pressed olive oil

TOMATO SAUCE

1 yellow onion

2 tomatoes on the vine

½ red bell pepper

2 tbsp olive oil

1¼ cups (300 ml) canned crushed tomatoes

2 garlic cloves

1 tbsp honey

½ tsp (2 krm) salt

BEAN BALLS (makes 20)

14 ⅔ oz (400 g) black beans, cooked

 cups (300 ml) almond flour

1 large egg

1 yellow onion

1 garlic clove

2 tbsp chopped parsley

2/5 tsp (2 krm) freshly ground black pepper

1 tsp salt

Oil for frying

ZUCCHINI PASTA

1 large (or two small) zucchinis

½ tbsp olive oil

Tear the arugula and basil lightly, and chop them in a food processor. Add the nuts, and mix again until they are coarsely chopped. Peel and chop the garlic, and add it to the nut mixture. Add the oil little by little while keeping the food processor running. Toast the extra pine or walnuts lightly in a dry skillet.

Peel and chop the onion, and chop the tomatoes, for the sauce. Remove the seeds and dice the red bell pepper. Sauté the onion in the oil and add in the tomatoes, pepper, and crushed tomatoes. Peel and finely chop the garlic, and mix it with the honey. Simmer the sauce for 8 to 10 minutes; season with salt.

Mash the beans, and stir in the almond flour and egg. Peel and finely grate the onion and garlic, and add them to the bean mixture. Stir in parsley, salt, and pepper. Make the balls and sauté them in the oil until they are nicely browned.

Shave the zucchini in strips lengthwise with a cheese slicer or a kitchen mandolin. Bring some lightly salted water to a boil. Add the zucchini strips to the water and bring back to a boil. Immediately drain off the water and drizzle the cooked zucchini with some oil.

Serve the zucchini pasta with black bean balls, tomato sauce, and arugula pesto. Top it with toasted pine or walnuts.

TIP! This is delicious served with extra arugula and toasted pine or walnuts. Any leftover pesto can be stored in the refrigerator in a jar with a tight-fitting lid. The pesto will keep longer if you add a layer of olive oil on top.

Makes 12 buns

GLUTEN-FREE HAMBURGER BUNS

These are, without a doubt, the tastiest and softest hamburger buns I know. Plus, they are really easy to make. Sprinkle the buns with different seeds and grains for a variety of looks and flavors. Split the buns in half, brush each open side with some oil, and grill or pan-fry them in butter. These buns keep extremely well in the freezer, too. Recipes for three different types of vegetarian burgers follow on the next pages.

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BUNS

1½ cups (350 ml) rolled oats

1½ cups (350 ml) rice flour

⅔ cup (150 ml) potato flour or cornstarch

2 tsp salt

½ cup (100 ml) psyllium husk flour

1¾ oz (50 g) fresh yeast or the equivalent in freeze-dried yeast

2 large eggs + 1 large egg for brushing

2 tbsp cold-pressed canola or olive oil

2 tbsp honey

3 cups (700 ml) lukewarm water: 98.6°F (37°C)

GARNISH

For sprinkling on top: 1 tbsp each white and black sesame seeds or ¼ cup (50 ml) pumpkin seeds and 2 tbsp sesame seeds or ¼ cup (50 ml) rolled oats.

Preheat the oven to 390°F (200°C). Line a baking sheet with parchment paper.

Grind the oats in a food processor. Mix all the dry ingredients in a bowl. Crumble the yeast into a separate bowl. Whisk egg, oil, and honey in another bowl. Pour the lukewarm water over the yeast, and add in the egg mixture. Stir in the dry ingredients and mix thoroughly until you have fairly loose and sticky dough. Cover the dough with a kitchen towel, and let it rise for 30 minutes.

Turn the dough out onto a working surface lightly dusted with rice flour; use a dough scraper or rubber spatula to remove the dough from the bowl. Shape the dough into a long rope without kneading out the air.

Divide the dough into 12 pieces. Using a light touch to preserve the air, form round buns, kneading the dough as little as possible.

Set the buns on the prepared baking sheet, cover them with a kitchen towel, and let them rise for another 30 minutes.

Brush the buns with a lightly whisked egg, and sprinkle them with seeds or rolled oats. Bake the buns on the middle rack of the oven for about 20 minutes.

Remove the buns from the oven and let them cool on the baking sheet for a few minutes, then move them to a cooling rack and let them cool under a dish towel.

Serves 8

BEET BURGERS

These are delicious served with either hummus or avocado.

BURGERS

1 white globe onion or 1 yellow onion

1 red onion

2 cloves of garlic

3 cups (700 ml) approx. 1½ lbs (700 g) beets, peeled and grated

4/5 cup (200 ml) rolled oats

⅔ cup (150 ml) buckwheat flour

1½ tbsp cold-pressed canola or olive oil

2 large eggs

½ tsp (2 krm) salt

2/5 tsp (2 krm) freshly ground black pepper

Cold-pressed canola oil or olive oil for frying

Peel and finely mince the onion and garlic. Mix all the ingredients for the burgers together. Shape eight burgers, and fry them on each side over medium heat until they have developed a nice color. Add more salt and pepper if needed.

Peel and slice the red onion.

Split the hamburger buns in two. Grill or fry the cut sides in oil. Arrange lettuce on one half of the bun and top it with the beet burger, avocado, sprouts, and slices of red onion. Place the other half of the bun on top to make the burger.

Serves 8

SWEET POTATO BURGER

Feel free to season the sweet potato burgers with 2 tbsp chopped herbs such as thyme, basil, or parsley. Stir the herbs into the burger mix.

BURGERS

1 yellow onion

2 garlic cloves

3 cups (700 ml) approx. 1½ lbs (700 g) sweet potatoes, peeled and grated

1¼ cups (300 ml) rolled oats

1½ tbsp cold-pressed canola or olive oil

2 large eggs

½ tsp (2 krm) salt

2/5 tsp (2 krm) freshly ground black pepper

2 tbsp chopped basil or parsley

Cold-pressed canola or olive oil for frying

Peel and finely mince the garlic for the mayonnaise. Mix the chili, mayonnaise, and garlic together.

Halve the avocado and remove the pit. Scoop out the avocado flesh and slice into strips lengthwise. Peel and slice the red onion.

Peel and finely mince the onion and garlic for the burgers. Mix all the ingredients together. Shape eight burgers, and fry them on each side over medium heat until they are nicely browned. Add more salt and freshly ground black pepper if needed.

Split the hamburger buns in two. Grill or fry the cut sides in oil.

Arrange lettuce on one half of the bun. Then, add the burger. Top with avocado, sliced red onion, pea sprouts, and red onion slices. Place the other half of the bun on top to form a burger.

Serves 4

MUSHROOM BURGERS

Portabello mushrooms are typically found in well-stocked grocery stores as well as farmers’ markets. They taste like wood mushrooms, but are much larger in size.

MUSHROOMS

4 portabello mushrooms

Salt

Freshly ground black pepper

Cold-pressed canola or olive oil for frying

Sauté the mushrooms in oil; season them with salt and freshly ground black pepper.

Fry the red onions in oil. Drizzle honey over it toward the end, and let the onions turn golden brown.

Fry some Padrón peppers in a skillet, and season with salt. Split the peppers in half lengthwise.

Peel and finely mince the garlic for the mayonnaise. Mix together the chili, mayonnaise, and garlic.

Slice the buns in half and grill the cut sides or fry them in oil.

Place arugula and lettuce on one half of a bun. Next, add the tomato, mushroom, onion, Padrón peppers, and garlic mayonnaise. Top it all with pea sprouts and place the other half of the bun on top to form a burger.

SIDES TO GO WITH THE BURGERS

SIDES BEET BURGER

8 burger buns

2 avocados

1 garlic clove

Salt

Freshly ground black pepper

1 red onion

8 lettuce leaves, heart

1 cup (200 ml) (generous) beet or alfalfa sprouts

SIDES SWEET POTATO BURGER

8 burger buns

2 avocados

1 red onion

Mâche lettuce, spinach

1 tomato, sliced

¾ oz (20 g) sunflower sprouts

GARLIC MAYONNAISE

1 clove garlic

1 tbsp chipotle paste or ½ tsp (2 krm) chili flakes

4 tbsp mayonnaise or cashew mayonnaise

(see recipe page 20)

SIDES MUSHROOM BURGER

4 burger buns

8 Padrón peppers

¾ oz (20 g) arugula

4 lettuce leaves

1 beef tomato or 2 tomatoes on the vine, sliced

34 oz (20 g) pea sprouts

CARAMELIZED RED ONION

1 red onion, sliced

1 tsp liquid honey

salt

GARLIC MAYONNAISE, (see recipe on left)

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Serves 4

ZERO WASTE BURGERS

Save the fiber-rich, wholesome, leftover pulp from juicing vegetables and root vegetables, and turn it into delicious and nutritious burgers.

½ red onion

1 clove garlic

14 oz vegetable pulp (leftover from juicing)

1 large egg

1 tbsp cornstarch

½ tsp (2 krm) salt

2 tbsp chopped fresh basil

Cold-pressed canola or olive oil for frying

Sea salt flakes

Freshly ground black pepper or chili flakes

Peel and finely mince the red onion and garlic clove. Mix all the ingredients together well and form 4 burgers.

Fry the burgers over medium heat a few minutes on each side. Sprinkle with sea salt flakes and pepper.

For example, serve the burgers with sliced tomato, fresh basil, and sliced red onion, or in a hamburger bun (see page 73) with arugula, sliced tomato, sliced red onion, and cashew mayonnaise (see recipe on page 20) spiked with chili and garlic.

Serves 4

SALT-BAKED BEETS WITH LIME-FLAVORED HONEY AND WALNUTS

BEETS

12 small beets

⅔ cup (150 ml) coarse sea salt

2–3 tbsp olive or cold-pressed canola oil

2½ oz (70 g) mixed lettuce leaves

2¼ oz (65 g) walnuts

1 oz (30 g) beet sprouts

LIME-FLAVORED HONEY

1 tbsp honey

Juice of 1 lime

Grated zest of ½ lime

2 tbsp cold-pressed canola or olive oil

Preheat the oven to 390°F (200°C).

Wash the beets and dry them thoroughly. Cut them in half through the middle. Layer a rimmed baking sheet with salt. Place the beets on the salt and drizzle with oil. Bake the beets on the middle rack of the oven for about 20 to 25 minutes or until the beets are soft but still springy to the touch.

Mix together the honey, lime peel, lime juice, and oil.

Toast the walnuts in a dry skillet until they are nicely colored. Chop them coarsely once they’ve cooled down.

Arrange the lettuce on a platter, place the beets on top, and drizzle with the lime-flavored honey. Sprinkle with the walnuts and beet sprouts.

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Serves 4

AVOCADO SOUP WITH SHRIMP

This is by far one of my absolute favorite soups! It’s incredibly easy to prepare, and it is deliciously smooth, flavorful, and super satisfying. It contains lots of wholesome ingredients such as good fats, potassium, and minerals that are heart-healthy and essential for good muscle function. Dress the soup up with sprouts and fresh shoots that brim with minerals, vitamins, and enzymes.

   Remember to taste the soup before adding any salt. I usually add some herb salt, chopped parsley, or freshly sliced red chili pepper. The soup will be even more substantial and satisfying if you add in whole green peas.

AVOCADO SOUP

1 quart (1 liter) vegetable stock, made with organic vegetables

4 ripe avocados

Salt

Freshly ground white pepper

TO SERVE

1⅔ cups (400 ml) shrimp, peeled

1½ oz (40 g) pea sprouts

2 tsp white sesame seeds

1 tbsp pumpkin seeds

1 tbsp olive or avocado oil

Bring the vegetable stock to a boil. Halve the avocado and remove the pit. Scoop out the avocado flesh, slice, and place into the stock. Blend the soup with an immersion blender; season with salt and pepper.

Pour the soup into soup plates or bowls. Add the shrimp and pea sprouts, and sprinkle with sesame seeds and pumpkin seeds.

TIP! Avocado oil contains, among other things, beneficial omega-3 and omega-6 vitamins and vitamin E, all of which are excellent for the skin. This also makes avocado oil very good as a bath or shower oil.

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Serves 4

GRILLED SQUID WITH FAVA AND CARAMELIZED ONIONS

I spent a few weeks on the Greek island of Santorini these past few summers. I love the sea’s deep blue color, the magical quality of the light, and the food prepared from the freshest local produce. The locals regularly serve a dish of grilled squid accompanied with caramelized onions and fava, a side made from lots of creamed garlic and strained yellow peas. This dish is a fantastic dream of flavors. Our version features refreshing arugula and sweet and sour pomegranate seeds.

GRILLED SQUID

8 squid, tubes only

Olive oil

Salt

Freshly ground black pepper

FAVA

1⅔ cups (400 ml) yellow split peas or yellow peas, cooked

2 garlic cloves

2 tbsp warm vegetable stock, made with organic vegetables

2–3 tbsp olive oil

2/5 tsp (2 krm) salt

½ tsp (2 krm) freshly ground black pepper

CARAMELIZED ONIONS

2 yellow onions

1½ tsp honey

Olive oil for frying

Salt

Freshly ground pepper

ACCOMPANIMENT

1½ oz (40 g) arugula

4 lemon wedges

Seeds from 1 pomegranate

Start by finely mincing the garlic for the fava. In a food processor, mix all the ingredients together, and then push the mix through a fine mesh sieve.

Peel and thinly slice the onion. Sauté the onion in the oil over medium heat until it has softened. Drizzle it with the honey and continue to slowly cook until the onion has caramelized to a golden-brown color. Season with salt and pepper.

Clean the squid and remove any cartilage. Rinse the squid and leave it to drain on a clean kitchen towel or a paper towel. Brush the squid with oil and grill on both sides on the grill or in a grill pan on the stove. Season with salt and freshly ground pepper.

Arrange the arugula on plates or on a platter. Add the freshly grilled squid and the lemon wedges, and sprinkle with the pomegranate seeds. Dress with the caramelized onions and serve with the fava.

TIP! I In Greece, fava is typically made with yellow split peas, which are peeled and dried yellow peas. If you can’t find split peas, simply strain and use regular yellow peas.

The picture shows a refreshing glass of key lime juice; see recipe on page 28.

Serves 4

TAMARI SALMON, ZUCCHINI SPAGHETTI, ASPARAGUS, AND BROCCOLINI

Feel free to scatter black or white sesame seeds over the salmon.

TAMARI SALMON

1½ lb (600 g) (scant) salmon fillet, skin on

Salt

Freshly ground black pepper

2 tbsp olive oil

½ tbsp tamari soy sauce

1 tbsp olive or avocado oil

ZUCCHINI SPAGHETTI

1 zucchini

2 tbsp chopped parsley

2 tbsp chopped basil

1 garlic clove

4 tbsp olive or avocado oil

8 cherry tomatoes

2 tbsp chopped nuts (e.g., cashews)

STEAMED WILD ASPARAGUS

1 bunch green wild asparagus or tender green asparagus

1 bamboo leaf or a length of kitchen twine, for tying

STEAMED BROCCOLINI

1 bunch broccolini

ACCOMPANIMENT

Sliced limes or lemons

Preheat the oven to 300°F (150°C).

Season the salmon with salt and pepper, and let it sit at room temperature for 10 minutes. Sauté the salmon in oil, skinless side down. Turn the fillet and cook the other side for a few minutes. Place the salmon in the oven and bake it for 10 minutes. Mix the tamari soy sauce and oil, and brush the fish with it.

Put the zucchini through a spiralizer or julienne it into very thin strips. You have the option of serving the zucchini raw or blanched, by quickly dipping it in and out of lightly salted boiling water. Peel and finely mince the garlic. Add it to the herbs, and then add the oil. Stir the strips of zucchini into the herb oil right before serving. Cut the tomatoes in half and add them to the zucchini. Sprinkle with chopped nuts.

Bind the asparagus together. Place them in a bamboo steamer or steam cooker and steam them for 5 to 6 minutes. (If you don’t have a steamer, you can bring some water to a boil in a saucepan, put the asparagus in a sieve, balance the sieve in the saucepan above the water, and put a lid on top of the saucepan.) Cook the asparagus for 2 to 3 minutes. Repeat the procedure with the broccolini.

Serve the salmon with the zucchini spaghetti, asparagus, broccolini, and slices of lime or lemon.

TIP! Add diced avocado to the zucchini to make this dish even more delicious. If you can’t find broccolini, just use broccoli instead.

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Serves 4

VEGETABLE SPAGHETTI WITH KING CRAB LEGS AND GREEN CURRY

Green curry can be made in many different ways. Add lime leaves if you can find them; they’re delicious. You can substitute shrimp for crab claws.

PASTA

2 carrots

1 parsnip

1 zucchini

SHELLFISH

1 lb (500 g/½ kg) (generous) blue mussels

4/5 cup (200 ml) vegetable stock, made with organic vegetables

1 shallot

4 king crab legs, cooked

Cold-pressed canola or olive oil for frying

GREEN CURRY

1 bunch cilantro or Thai basil (reserving some for the garnish)

1–2 garlic cloves

1 lime, juice and grated zest, or 1 stalk lemongrass

½–1 green chili pepper

1 can of coconut milk, approx. 13½ fl oz (400 ml)

Salt

Freshly ground white pepper

Peel the carrots and parsnip for the pasta. Put the carrots, parsnip, and zucchini through a spiralizer.

Peel and finely mince the garlic for the curry. Seed and chop the chili pepper. Process the cilantro or Thai basil, garlic, lime peel, some of the lime juice, and the chili pepper in a mixer to make a green curry paste. Stir the paste into the coconut milk.

Rinse and debeard the mussels, throwing out any open mussels. Bring the stock to a boil. Peel and chop the shallot. Fry the shallot in some oil in a saucepan. Add the mussels to the saucepan, stirring, and add in the hot stock. Place a lid on the saucepan and let the mussels steam until they open—this only takes a few minutes. Remove the saucepan from the heat.

In another saucepan, bring the coconut milk and the curry to a boil; season with salt and pepper.

Bring lightly salted water to a boil in another saucepan and add the spiralized vegetables. Drain immediately.

Arrange the vegetable pasta on plates. Top with mussels, king crab legs, and some sauce. Serve the rest of the sauce in a bowl. Garnish with fresh cilantro.