A Challenge for 2013

Posted on by
2

Ok, it is the last day of the month.  But I am determined to get this in before it is February.  I want to suggest/challenge you to try to add/swap out a food each month for the year of 2013.  As I have said, I am really gearing this blog toward those new to the real food movement, but anyone may read and participate.

When speaking with a dear friend of mine who wants to make dietary/health changes, I told her that I would help her by suggesting a change per month.  And that it shouldn’t really affect her grocery budget much.  She has accepted the challenge and has made the first change.  So I am offering you the same challenge.

For January, I am challenging you to change your salt.  Salt is so basic and is used in almost everything, even desserts.  But the stuff you buy in the box is so processed and isn’t healthy.  There is salt that is actually good for you!  It has minerals still in it and I must say, it is delicious.

There are 3 kinds that I am aware of that are good for you.  The first is Celtic salt.  It is a light grey and still somewhat moist.  Next is Himalayan pink salt.  I haven’t personally tried it but hear it is quite tasty.  And lastly, there is Redmond’s Real salt.  I have just tried that and find it just as wonderful as the Celtic salt that I have been using for years.  Real salt is drier, much like the “other” salt you have probably been using.

This is a new year and most people resolve to eat better and healthier than before.  I hope you will take the challenge and join in with us.  Here’s to a healthier 2013!

If you liked this post, say thanks by sharing it.

GAPS chart

Posted on by
2

I just found the best chart I have ever seen regarding the GAPS diet and what you can have in each phase.  It is by “20 something allergies”  but posted on MyGutsy blog .  If you are wondering what the GAPS diet is, it is a diet to heal your gut…and so much more.  It is from a book called Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride.  It is great for those as I mentioned with gut issues, but also for autism, adhd, depression, dyslexia..and many others.  I try to post “GAPS friendly’ recipes.  Not all will be but I do try!    Let me know if you have any questions!

GAPS chart

If you liked this post, say thanks by sharing it.

The Next Phase

Posted on by
Reply

I’m sorry to have been absent from the blog for so long.  There were a couple of reasons.  First, I was really questioning the direction I wanted to go with this blog.  I have made a decision and will share it below.  But secondly, living with a chronic illness doesn’t always afford enough energy-both physical and mental-to write anything worth reading.  So I really wanted to communicate with you today that I will try to post more often.

The direction that I feel led to proceed with is one geared toward educating and encouraging “newbies” to the real food movement.  There are so many blogs out there that have to do with real food, but I haven’t seen a lot that really break it down and start with the fundamentals.  So over the next few days/weeks I will be working hard on my “resources” pages to try to help you find items, if you don’t know where to look.  I don’t want to leave anyone “in a cloud of dust” when I talk about certain ingredients or tools that I use in my kitchen.  I also want you to ask questions!  I may not know the answer but I will do my best to find out for you.  I am not super far ahead of you on this journey.  But my passion is still there…for all of us who are walking this path to find optimal health and wellness through eating real food.  I just got a message yesterday from a friend who encouraged me beyond words…and it was the final push to me making my decision.  So onward and upward we go…and I hope you will join me in the journey!  Thanks for hanging in there with me!  Blessings, y’all!

If you liked this post, say thanks by sharing it.

I’ve been waiting…

Posted on by
2

If you started humming the Foreigner song after that title, we are in the same age group…or share a love of music.   What I have been waiting on is that cool, crisp feeling in the air.  And it is finally here!  It feels like football, apples, hot cider, pumpkins…and tomato basil soup.  YESSS!!!  There is a restaurant here that, in my mind, has always set the standard for this soup.  Until now.  And wow…making it at home…is even better.  I have been getting tomatoes from a local organic farmer and making this soup for days like today.  I have it in my freezer…just waiting.   And I have to tell you…it is so easy.  Why did I not know about this sooner?  So now I am going to share this with you….like a prized possession.  I hope you love and cherish it as much as I do.  Please let me know how you like it.

Roundup:

6ish tomatoes…can be more or less..more if using roma

1 onion, sliced thinly

2 cloves garlic, diced…more if you like

salt..make sure it’s good salt!

pepper-can be black or cayenne

basil-as much as you would like-5-6 leaves, minimum

olive oil or butter…both are yummy

cream-optional

large saucepan

blender

bowl with strainer over it

Wash and dry the tomatoes.  Cut them up and remove the stem end.  Set aside until needed.

Tomatoes all chopped up and waiting til they can join in!

Heat up the saucepan and once it is hot, add in the olive oil.  Add in the onion and about 1/2 tsp salt and sprinkle of pepper.  Caramelize the onion by letting it cook 8-10ish minutes.  The time will vary based on your cooktop and pan.  Do not let them burn but let it brown.  Once it is a nice brown, add in the garlic.

Here I am caramelizing the onion and garlic in olive oil. You can use butter..it’s all delicious!

Let it cook a minute or two-then add in the tomatoes and basil.  Let it cook about 5-10 minutes.  It doesn’t take a long time but I do let them break down a bit.

I’ve added in the tomatoes and basil…letting it cook down.

Once it is cooked and the tomatoes have broken down a bit, I turn it off and let it sit a little while.  Why do I do this?  Well, I am telling you this for safety’s sake.  I do it sometimes and not sometimes…but as the old adage goes…”do what I say and not what I do”.  I would feel awful if you got burned.  How?  It’s because next you pour small batches of the mixture into a blender and blend it up.  If you add too much or if it’s too hot, it can blow and you can end up with serious burns.  So let it cool and do in small batches!!

Blend it up in small batches…did I say small batches enough???

Once you get it blended up, pour it into a strainer over a bowl.  Remember my strainer over the bowl when I make almond flour?  Same configuration.  Do you need to do this step???  I will say that straining it takes it from a horse and buggy to a Ferrari.  Yes, it makes THAT much difference.  Ok so I must say it will take a little bit to strain it.  Take a spatula and stir and stir to get it thru.  Then take the spatula to scrape the goodness off the bottom of the strainer.  When you are finished straining it, you can either pour into jars and freeze (takes major willpower) or put back in the pan to reheat..if you have let it cool some, like I advised.  At this point, you will need to taste for seasoning.  You can also add more basil, too.  

There is one more thing you can add if you would like.  And I highly recommend it.  Highly.  It just takes it to another level.  It’s cream.  Yes, REAL cream.  We are talking real food here.  Just pour it in.  You will thank me.  If you have others you are sharing this treasure with, you could certainly add the cream to just your portion.  But they will definitely be missing out.  And yes, I know there are people who eat a dairy free diet…and this is perfect without the cream.  And I am sorry about that!  This has been adapted from a Suzanne Somer’s recipe.

Now I am going to give you a bonus!  It’s what I made to go with this priceless treasure of mine.  It’s parmesan crisps.  And they are so easy!

Roundup:

parmesan cheese

baking sheet

parchment paper or silpat

cheese grater

Grate parmesan cheese.  Put about 1 tablespoon on silpat or parchment paper spaced like you would for cookies.  Pat out flat.  Put into a preheated 400 degree oven for 3-5 minutes, tho mine took longer…more like 10.  But keep an eye on them so they don’t burn.  This recipe is borrowed from Giada de Laurentis on Food Network’s website.

If you liked this post, say thanks by sharing it.

Yummy Nut Crackers

Posted on by
Reply

One of the things I miss most about being grain free is a little crunchy munchy…a little cracker to match up with cheese…or dip…or salsa…or hummus.  You get the picture. So in mentioning this to a friend, she shared this recipe with me.  There was no author listed.   These are delicious.  At the bottom, I will share another version that i created…a more tex-mex version of them.  I hope you enjoy them.  Happy snacking!

Roundup:
2 cups fine almond meal

1 tsp baking soda

1 clove garlic, minced

1 tsp onion powder

1/2 tsp oregano

1 cup finely grated Parmesan or Romano cheese

2 tbsp olive oil

3/4 tsp sea salt

4 tbsp water

In a mixing bowl, combine all ingredients and stir to form a moist, sticky dough. Add more water or oil if needed. Using wet hands, place the dough on a baking sheet lined with parchment paper. Using your fingers, flatten the dough out into a uniform thin layer free of cracks. Bake in a preheated 350 degree over for 15 minutes or until dough becomes dry and golden in appearance. Remove and cool on a wire baking rack. Once the dough is cooled (and this is important, because it becomes very brittle right out of the oven) use a pizza cutter to create “crackers.” If not consuming immediately, be sure to store in an air-tight container.

Rolling out the dough between 2 pieces of parchment paper. And yes, due to the size of the pan, I am using a glass to roll it out. Improvise!!!

The dough is rolled out and the top layer of parchment is peeled carefully off.

Once they come out of the oven, they need to be cut right away. They crisp up so fast!

Yummy crackers just waiting to be eaten! They won’t last long.

Tex Mex Version

Roundup:

2 cups fine almond meal/flour

1 tspbaking soda

1 clove garlic, minced

1/2 tsp chili powder

3/4 tsp onion powder

1/8 tsp cumin

sprinkle cayenne pepper

1 cup grated Manchego cheese

3/4 tsp salt

4 tablespoons water

1 tablespoon olive oil

1 tablespoon coconut oil

Prepare the same way as listed above.  Let me know how you like them!  I can’t keep them in the house.

If you liked this post, say thanks by sharing it.

Foundational Food…aka Chicken Broth

Posted on by
2

According to the Macmillan Dictionary, a foundation is the most basic part of something from which the rest of it develops.  It is true in fashion, home construction, and yes, in food.   And one of the basics or foundations for health is bone broth.  It seems so simple…but it is critical to good health…and restoring health.  It is known that health begins in the gut.  If you mess up your gut with prescription medicine, poor eating habits, or a combination of things, it is critical to heal, preserve and protect the gut.  I am personally on that journey of healing and protecting.  I am following the GAPS diet from the book Gut and Psychology Syndrome..but it ties back to another book called Nourishing Traditions.  Both really go into all the healing benefits of bone broth.  And let me say here, I am NOT talking about the kind they sell at the grocery store.  I am talking homemade!  It’s not hard at all…so join me as I tell you how I do it.

First, I start with a whole organic/pastured chicken.  I try to watch the sale ads for local health food stores or farmers and catch them on sale.  They can be pricey but you will see what all you get from it, it isn’t that expensive at all.  I plan on serving it for dinner as a roast chicken before I start the broth process.   So here we go with the roast chicken dinner…

Roundup:

chicken

olive oil-make sure it’s a really good olive oil

salt-again I use Celtic but himalayan or Real salt is also good

pepper

5-6 organic carrots, cut into chunks

1-2 organic onions, sliced

3-4 organic celery stalks, preferably with leaves, cut into chunks

organic garlic-i used a whole head but you can use what you like

9 x 13 glass baking dish

large stock pot/dutch oven…at least 8 qt

Preheat the oven to 350 while you cut up the veggies (carrots/onions/celery) and put them in the bottom of the pan.  This gives the chicken a “bed” to sit on.  Then I take the chicken and give it a little rinse.  Take paper towel and blot the bird to dry.  Put the chicken on top of the veggies in the pan, and tuck the wings back under the bird.  Cut the garlic in half and stuff inside the chicken.  (At this point, you can add other things like orange, lemon, lime, or other herbs…keeping in mind that those flavors will eventually end up in your broth.  I like to keep it simple!)  Drizzle the chicken with the olive oil and rub over the whole chicken.  Give a good, heavy sprinkle of salt and crack some black pepper over it.  Place in the oven and cook about 1 1/2 hours..but this will depend on the size of the chicken.

After serving this for dinner, I pull all the meat off the bones. I can use this meat for other things for the next day or two. Store the meat and carcass in the fridge.   (My large stockpot takes a long time to cool down so I don’t start the broth until the next morning.)  After breakfast, I put the carcass into the stockpot with the veggies leftover from the night before.  (If your chicken came with a little bag of goodies in the cavity, put those in as well)  Fill the stockpot with filtered water.  At this point, I add in about 1-2 T of raw apple cider vinegar.  This helps draw the minerals and marrow out of the bones.  Making good rich stock takes time…lots of time.  At a minimum, I cook mine for 12 hours…24 hours is even better.  You just let it simmer…..and simmer….and it will make your house smell sooo good!  When you are finished cooking it, strain out the bones/skin into glass storage containers, such as mason jars.  I usually leave some out to use and freeze the rest.  (And no, I do not skim the fat off…there is healing in that fat!!!!)

The broth is simmering away!

NOTE:  If you do not roast the chicken and jump right to cooking in the stock pot, you will need to skim off the foam as it begins cooking.

You may be wondering what to do with all that stock.  The first thing I would say would be to drink it.  Fall is just around the corner…which brings cooler weather.  I will admit it is easier to drink when it’s a little cooler out.  Once you get used to it, you will even drink it in the summer.  You can use it to make delicious, nutritious soup.  And it makes great sauces, too.  When you get on a roll, you will find all sorts of dishes to add it to.  If you have trouble thinking of things to use it in, let me know.  I’ll help you think of ways to use it.  Your gut will thank you for it!

I got 5 1/2 qts of broth from this batch….I also call it liquid gold!

If you liked this post, say thanks by sharing it.

Buttah!

Posted on by
2

When I got up today, I hadn’t planned on making butter.  While putzing around (a technical term) in the kitchen,  I noticed that some cream I had was on its way to going bad.  It was a substantial amount and I didn’t want that to waste it….so I made butter.  Butter is essential to the real food kitchen, so I highly recommend finding a way to get grassfed butter into your diet.    It is so easy to make and doesn’t really require any special tools…unless you don’t keep cheesecloth on hand.  The hardest part is probably going to be securing the raw cream.  It will be worth the effort!!!

Roundup:

cream

2 bowls

electric mixer or food processor

ice cold water

spatula

cheesecloth

rubber band

Pour the cream into one of the bowls.  Using a hand mixer, mix on high until it goes from cream to whipped cream to butter with liquid in it.  Once the liquid appears, you can stop.  (do the same with food processor if that is what you use).

Mix the cream until it turns to butter and then starts to turn liquid again. You will see liquid in the bowl like this.

Pour in some ice cold water and mix it again.  Take the 2nd bowl and line with the cheesecloth.

I have the cheesecloth lining a bowl…then I poured the butter liquid into it. You are almost there!!!

Pour the mixture into the cheesecloth.  Pull the edges of the cheesecloth up and tie with rubber band.  Take the rubber band and use it to hang the bag from a cabinet knob.

This is how I rigged it up to let the liquid drip out. You can also use a tall jar with a stick across the top to hold the cheesecloth. I just find this so much easier. I sure hope you have knobs on your cabinets!!!

NOTE:  Make sure the bowl is under the hanging bag…it won’t take you long to realize it if it isn’t!  Once the liquid quits dripping from the bag, take down and transfer butter to a glass bowl or parchment paper.  Voila!  You have just made butter!!!  (If you want to watch a video on how to make butter, I highly recommend Sarah Pope at www.thehealthyhomeeconomist.com!)

I just opened the cheesecloth and saw this beautiful butter!

I just spooned the luscious butter into a glass container with a lid. I am a huge fan of using glass whenever possible!

If you liked this post, say thanks by sharing it.

Strawberry Almond Flour Muffins

Posted on by
Reply

In my last post, I promised a recipe to use the almond flour that we just made.  You did make it, right?  Ok, I thought so!

Today I am sharing a recipe from someone I met at the local farmer’s market.  Her name is Shane Kelly (www.chefshanekelly.com) and she has been on this journey way longer than I have.  She has a contagious personality and a wealth of knowledge about real food.  I ran across this recipe on her website and have made it many times.  In my mind, I consider this a basic muffin recipe that you can adjust to include any ingredients you would like.  I have made it with peach/pecan/cinnamon, strawberry/blueberry/walnut and banana walnut.  They are all delicious.  Make sure to spread some yummy raw grassfed butter over the top when it comes out of the oven!

This batch is strawberry/blueberry/pecan. And yes, I did notice one is missing. They’re just too good to leave alone!

Roundup:

2 cups, diced fresh strawberries

1/3 cup honey

2 eggs

4 tablespoons melted butter or 3 tablespoons coconut oil 1 teaspoon vanilla extract

3/4 teaspoon baking soda

1/2 teaspoon sea salt

2 1/2 cups almond flour

1/2 heaping cup chopped pecans

Instructions

1. Preheat oven to 325 degrees F

2. Use unbleached muffin papers for 12 muffin cups

3. In medium sized-bowl add diced strawberries and honey & mash for one minute.

4. In a separate bowl whisk eggs, melted butter or coconut oil and vanilla.

5. Add in strawberries and honey and mix well.

6. Add in baking soda, sea salt and almond flour, continue mixing.

7. Fold in the chopped pecans.

8. Using the 1/4 cup measuring utensil scoop batter into each muffin paper to 3/4   full or more, just use all the batter.

9. Cook for 25-30 minutes and do the toothpick test.

10. Let cool in the pan for 5-10 minutes and serve!

Make sure you have a pot of coffee or tea ready, so you can sit down, put your feet up and enjoy.  Let me know how you like them…and what variety you make!

 

If you liked this post, say thanks by sharing it.

How to make almond flour…and yes, you can!

Posted on by
2

If you are eating gluten free, or like me and eating no grains, you will find that the ingredients to use as “substitutes” are expensive.   So today I am going to show you how to make your own almond flour.  I use a lot of it in my day to day baking/cooking.  You can buy a 12-16 oz. bag of it for about $15 or you can buy 3 lbs. of almonds for that same price and make your own.  It is so easy, there is really no reason not to.

Roundup:

a good blender, like a Vita-mix

a mesh strainer for sifting

a bowl to place strainer on

a spatula

1 cup measuring cup

almonds

 

Getting organized. I have my blender, bowl and strainer in place and ready to go!

After being in the blender, dump into strainer and sift into a bowl.

If it looks like this, with large pieces, just put back in the blender and blend again.

The finished product! Nice and smooth.

Place about 1 cup of almonds into the blender.  Turn it on for about 10 seconds.  Take the lid off and use the spatula to loosen the flour around the blade.  Put the lid back on and blend again for another 10 seconds.  Dump it into the strainer which is on top of the bowl.  Take the spatula to get all of it out, especially that which is around the blade.  (if you don’t do this, you will end up with almond butter which is delicious, but not what we are looking for here).  Sift it into the bowl.  If you have large lumps of almond, put it back in the blender for a few more seconds…probably around 5 seconds.  You will know by sight if it is blended finely enough.  Repeat the process until you have it fine enough to go through the strainer and you have processed all the almonds.  Store in an airtight container.  On my next post, I will show you how to make something yummy with the almond flour you just made!

 

If you liked this post, say thanks by sharing it.

Peach season is here!

Posted on by
Reply

Two of my kids picking peaches….hot work but sooo worth it!

I have such fond memories of peach season.  Every year, my parents would take my kids to a peach orchard to pick peaches.  It was a hot job but they went and reaped the sweet, juicy rewards of their efforts.  My bonus was getting bags and bags of the beloved fruit.  I would spend days with peach juice running down to my elbows as I lovingly put up peaches to last us through the winter.  To this day, I wait with anticipation as it nears peach season…and then eat them with reckless abandon.  This year I ordered a large bulk box of them and was trying to think of something new to use them for.  This ice cream is my delicacy that I came up with for those of us trying to avoid sugar and dairy.

Roundup:

4-5 large peaches, peeled and pits removed

1 t vanilla (make sure it doesn’t contain sugar)

1 can full fat coconut milk

pinch of good salt (I use Celtic mineral blend)

2 T xylitol

1 T local honey

4 drops french vanilla stevia (I use NOW foods Better Stevia brand)

blender

ice cream freezer

 This is the easiest ice cream ever!  Save one peach and put the rest in the blender.  Add in the coconut milk, vanilla, salt, and sweeteners.  Blend until it is smooth.  Turn the blender down to low and add the last peach.  When it is chopped but you can still see small pieces, stop it.  Turn on the ice cream freezer and pour in the mixture.  Most ice creams take about 30 minutes but this ice cream took less than 20 minutes.

  • variation:  I have made this a couple of ways.  I haven’t noticed a difference in taste, but you can macerate the peaches in sugar before blending if you would like.  I have done that with 1 T organic sugar, 1 T sucanat, 1 T xylitol.

NOTE:  make sure you taste the mixture before making into ice cream.  All fruit has different sweetness levels and you want to make sure it tastes good before you freeze it.  Just this past week hubby brought home some peaches.  They are so juicy but sour, so always taste to get the sweetness right.  You can also use different fruit, if you would like.

Peach coconut milk ice cream

Peach coconut milk ice cream

 

If you liked this post, say thanks by sharing it.