Dr. Weston A. Price: 11 points

In his World-wide research of PreIndustrialized HEALTHY communities, he found that the peoples had common traits despite the variety and differences in their diets and geography.

1. Extraordinarily high FAT SOLUBLE VITAMINS AND FATS complexes -- meat sources usually organs -- Fermented Cod Liver Oil 2/3 to 1/3 Butter oil and/or Fermented Skate Liver Oil 
2. Bone broth and/or RAW dairy -- GRASS-fed and/or wild -- mineral rich and some fats for absorption. 
3. All Seeds (grains, beans) sprouted, fermented, sourdough  (dormant seeds have phytic acid that holds the minerals trapped and undesirable ratios and potential available minerals until the germ ination conditions to release them along with nutrients, enzymes, etc (phytic acid also grabs onto the minerals from your body.))
4. Seafoods and seaweeds, mostly seaweed. Iodine among 92+ trace minerals and chlorophyll. More "seaweed" algea varieties than "landweeds" -- not to be underestimated. (And salt)
5. Raw foods of all groups, typically about 80% raw to 20% cooked. Not just plants. (Raw yolks have nutrient range and enzymes. Raw whites however have anti-enzymes)
6. Fermented of all of the above. Foods are eaten in season and fermented as living/preserved/raw until next seasons, increased nutrients, enzymes, organisms. 
7. Emphasis that all foods, including dairy (butter, milk, cheese, hard cheese,....) are in season.

I believe these might have been in the original eleven:

1. High enzyme rich. Dehydrated also maintains majority of nutrients and enzymes. 
2. Whole food = WHOLE animal, all parts bones, skin, organs, etc 
3. Huge amount of the plant foods (despite current popular belief, Price did not originally find huge ratios of animal products.
4. Calories almost entirely from FATS. Up to around 80% and mostly from animal sources. 

? These were findings of Price were in "the letter" and are in the site below but doesnt seem like the original list....

1. No processed, industrialized,... no stripped, refined sugars, syrups, flours, chemicals.
2. Preconception diet - minimum of 3 months before conception. 

https://www.westonaprice.org/health-topics/abcs-of-nutrition/principles-of-healthy-diets-2/

Biodynamic farming and gardening. Primary source Links at bottom of post.

In researching Biodynamic this week, I think that I understand better the parts that I had been confused about before and see a bit of what else there is.  As of now, biodynamic is not my end goal.   Rather, a holistic, moon and cosmos-concious, organic-minded, living and breathing balance of high energy productivity and balanced wonderment. 😊 

So, the parts of it I could still implement ,when I do, perhaps biodynamically, when intuitively I find it appropriately needed ...which may even look biodynamic... 🤭Biologically farming for me needs a little more intuitiveness than most people consider which is the part of the concepts of biodynamic I had already in me ...and of which I wanted more of tied into what physical applications of course with an understanding and working knowledge of how. 
But technically,  biodynamics is just one man's interpretation of the ancients and likely inspiration of how to bring life about.   I will still be looking for methods, intuitiveness, an end goal of crops of high quality....  Show me the numbers has its value and the inspired men that have learned to do instead of just feel can do much of what Steiner theorized that man could not do.  I appreciate that there are people now that are combining these worlds and adding in more variation.... If I don't lose my roots and holistic intuitive then I think inspiration and the search for truth will have results vibrant and sufficient for this waxing world.

  "The seven birches"
(at the Steiner's Goetheanum,  a center of anthroposophy)

I realize that a fully educated biodynamic method is not a not do -- it is still a do.  but.  I think that where the above combination will take me will be a better end goal than where Steiner had finished off in his search for truth and God.  I want a piece of what they know works, but other inspired men have other pieces, and I can be inspired to know what to do in my garden. Thankfully I have a living teaching God.

Sometimes I will not have the time or means to figure out the right missing piece of life or component of a foliar spray.  Sometimes I won't be able to follow the preparations properly.  I want to draw on the ancient cultures and current cultures methods whenever God teaches those truths to me.  Steiner did not know the one and true God the Father in the same way I do. I appreciate that he could progress in his journey learning and increasing knowledge ...which he then shared! I appreciate that he viewed the world and macrocosmic heaven to be one and connected.  I do feel that much is gained, but there is more than one way to 'save our gardens.'  I am sure Steiner was able to continue on his journey to Truth.

This site has a simple and well explained background of biodynamics and how it came to be.
https://www.sektion-landwirtschaft.org/en/basics/biodynamic-agriculture/

these two sites are the  7 lectures which are "all" the basic tenents of biodynamics.  Read the original works and/or decide if you want to purchase them and continue the journey from here.
Perhaps use some of the principles to improve where other systems lack.

https://wn.rsarchive.org/Lectures/GA327/English/BDA1958/Ag1958_index.html
https://wn.rsarchive.org/Lectures/GA327/English/RSPC1938/Ag1938_index.html

another factor: The language of these lectures are as advanced reading as all his other lectures. It was 100 years ago, he was super smart, it is translated,.... it is not quick and light. Perhaps this is one reason why reading a modern 'take' on it is popular. See my post on foodcompost.blogspot.com for more of my thoughts on biodynamics.

Awesome Home Made Fruit "Gello"

This is a great once-a-week batch for "already made" breakfasts and desserts for a few days or even a beautiful holiday dish :)

Once you've made this enough to see the ingredient adjustments you can just use any Juice Blox /Blocks recipe online or make your own!  (priceless tidbit: 1 juice blox envelope = 2tsp gelatin)
https://www.knoxgelatine.com/basics.htm


The general outline is 1 bowl + 1 pot:

Fruit Juice KNOX^® BLOX:
 Sprinkle unflavoured gelatine over 1 cup (250 mL) cold liquid; let stand 1 minute.  
Add 3 cups (750 mL) fruit juice, heated to boiling 
and stir until gelatine is completely dissolved, about 5 minutes. 
....adjust to taste, then chill and serve.

 

The general ratio for jiggler gel density:  

[?]

1 bowl of room temperature liquid in which you sprinkle the gelatin powder across to "soften" it gels up and goes clear instead of white. This bowl needs to be big enough for the final set.

1 pot of liquid about boiling temperature - enough that when you will pour into the 1st bowl it will be able to dissolve the gelatin (turns invisible instead of visible or rough) 

In the 1 bowl:

• We start by using the pot to heat the water that will make the leaf juice. 
  (The tea "leaf juice" cannot be boiled which would denature (destroy) the nutrients.)
• Turn the heat off and then add the plants of choice. 
  This is left to sit (steep) for long enough that it is cooled off to room temperature.
  Strain. 
• Pour half of 4-6 cups of "leaf juice" into the bowl  (and put the rest in a glass bottle). 
• Sprinkle the powdered gelatin across the bowl of leaf juice. 

 

In the 1 pot: 

• The packaged juices, (water to partially reconstitute frozen concentrate), and the citrus juice needs to be brought to boil to "kill" the enzymes.
• Turn heat off, cool slightly.
• This hot fluid will then be poured into the bowl. 
• Stir to dissolve and mix completely. 
• Taste test and add as much of the leaf juice from the glass bottle as flavor allows.   

Leaf juice:
amount is added to-taste in final bowl mix with excess left for drinking or another batch.

Bring water to boil, turn heat off.

Add cut herbals before walking away so you don't forget.  Since it is just barely not boiling, I follow this order:
a sprinkle of licorice root, then 2 spoonfuls of each: shavegrass, oatstraw, red raspberry leaf.
other add-ins could include nettle, oak bark, chamomile, passionfruit leaf, red clover,...  

• cut wood, barks, most roots needs a very hot, basically light simmer, for ~20 minutes 
• leaves and powders just hot for 10 minutes
• flowers are most delicate and need either warm water or just time
• (sun tea and just soaking is appropriate for the most delicate product OR for raw properties).

Below is how I used to do it.  
The above method is less error prone.

One approach to 

How to make "LEAF JUICE"
Bring 1 Cup of water to a boil and turn off heat.
Stir maybe a 1/8 cup or more fluffed red raspberry leaves (plus an optional less than 1 Tbl or so of fluffy nettle leaves)
Cover to steep nutrients into the water for 10-15 minutes. Strain out leaves. (Can keep for herbal compress/healing pack.)

COLD WATER, GELATIN AND FRUIT JUICE:
In a bowl or container at least 8 cups in size put:
2 Cup of water (this is usually just whatever drinking water you use)
Shake in 8 tsp to 3 Tbl of 100% beef gelatin (or kosher):  I order my beef gelatin from Azure Standard.To this, add a container of Frozen concentrate Purple 100% Grape Juice (next time could try your favorite 100% fruit combinations like apple and oranges or... link, or throw in some leftover cranberry sauce, yummm, or the whole can of pineapple or .... :)..) (rinse out cans with less than 1/2 Cup water.)

This is the concord grape that we have most available to us

COMBINE:
Pour the cooled "leaf juice" into the big bowl and add the gelatin to "soften".  When white powder has dissolved away, pour in the hot juice and any water.
Stir and taste.
The citrus juice (sour) 'covers' the bitterness of the leaves while the leaves make the flavor depth of all of this so yummy. Whichever sour juice is used needs it enzymes to be "killed" = boiled slightly to keep it from eating the gelatin.  Citrus, kiwi, pineapple, etc all have enzymes that eat 'dead proteins.'
Dump in frozen fruit after it has cooled down. It will speed the set but, again, tropical enzymes or citrus will eat the gelatin if warm.

If you want a molded shape pour into that pan.
Chill.

(To Remove a molded shape, "melt" the layer closest to the pan by running it under hot-ish water (sideways with a plate on it so it doesn't fall in the sink!) for a few moments then put a tray on the bowl and flip.)

(Fruit will float unless you stir it after partially set up to suspend them throughout.)

Great Intro videos and links for light reading

http://www.thehealthyhomeeconomist.com/video-introduction-to-traditional-eating/

more videos: http://www.westonaprice.org/beginner-videos

http://whatscookingamerica.net/Vegetables/CollardGreens.htm
http://agriculturesociety.com/politics-and-food/my-liver-and-gallbladder-miracle-cleanse-experience/
http://agriculturesociety.com/healthy-living/commercial-baby-formula-kills-infant-isnt-your-child-worth-more-than-this/
http://www.realmilk.com/formularecipes.html#chart
http://www.thehealthyhomeeconomist.com/ireland-moves-to-ban-all-raw-milk-sales/

Salsa Burgers

These are a scrumptious twist on hamburgers and lots of veggies without losing any of the enjoyment of a burger.
Bun or no bun, we had both, It is a delicious stack of veggies and beef.

• To Raw hamburger (I guess about ~1lb for entire family) in a bowl ADD:
  

• chopped veggies - the smaller it is chopped (such as in a processor), the better it hides AND helps the patty stay to together. I vary a lot on how much vegetable I have and I prefer chunky because the flavors stand out better :)
  
  • ~1/2+ C = ~half an onion (purple onion is my fav for this)
  • ~1/4+ C of zucchini
  • ~1/4+ C of cabbage (I like purple for this, but haven't tried the green/white)
  • ~1/4+ C of Pepper (a little spicy is yummiest, but what ever you like in salsa)
  • garlic
  • greens (frozen crushed ones would be easy)
  • (if you keep soaked chia around and ready to go!-- add a few scoops -- let me know - I haven't tested this!)
    

• Salt, spice, peppers:
  
  • salt
  • black pepper
  • garlic powder
    
  • Chili pepper blend (my blend has chili peppers, cumin, garlic, cloves, allspice)
    
  • turmeric
  • seaweed powder/flakes
    

• Mix all of the meat, veggies, seasonings up with your hands until thoroughly integrated. If needed, add 1-2 eggs. They will help hold the burgers together more as they heat up. If you meat is less than 75% fat, add some coconut oil to moisten and juice up the burgers.
• Shape the meat into patty shapes (you can size them to fit the person - they will shrink as they cook) .....and put on a hot, oiled pan.
  

• Fry one side in the pan (med to high heat - add palm/coconut oil as needed to help the pan and burgers get along without anything burning) (season the top with more of the same as before - if desired.)
• Turn over when pink is turning to brown up the sides and wrapping around the top a bit. Cook until desired - turning heat up to darken the outside if needed.

• In food processor or with a sharp knife,
  
  • chop an entire bunch+ of cilantro (stems included)
    
  • optional: 'sweet' pepper and and any other veggie you think matches and could be friends such as the cabbage or some green onions. ;)
• If needed for processor blades/texture,
  
  • add either a bit of oil, salsa, or sour cream.

• On plates,
  
  • spread burgers with salsa and sour cream and a huge pile of the chopped cilantro - tomatoes and/or avocado, - anything compatible - even chopped mango or shrimp that you happen to have laying around would be yummy. ;)
    
• Serve with a "salad" of any leftover vegetables - possibly tossed with beans or as a 'seven layer' style.
• Fermented salsa (benefits: made yourself, raw, enzymes, flora/probiotic, Vit K2, increased vitamins,... )
  

A note on cilantro:

Have a casual taste testing of cilantro with all family members: some individuals think it tastes like soap! As I recall, this is likely because they are missing an enzyme to taste it properly. However I believe that that may be something those same people would benefit from force feeding it to themselves? Why? because fresh cilantro has an amazing and very unusual ability to remove heavy metals even from the Nervous system of the body (as of when book was published,.. there isn't even a drug discovered yet that can do this). I am of the belief that occasionally, the very plant that will help us the most is difficult for some of the same reasons. See what I'm saying? they might need to eat it until it doesn't taste like soap anymore!? So 1Tbl+ whenever you can for successful results.

(I admit I have not actually tested the cilantro in my personal processor, but I think it is a better alternative than trying to chew long stringy stems that don't bite well off a bite, as I was short on time today and just piled them on top.)

Good, Better, Best?: Targeting the BEST (links still to be added)

In my efforts to balance "good, better, best" with a budget, availability (which is actually usually based on effort one is willing to exert = pray for strength to do your part in improving health) and practical time use, I am constantly having to make choices.

I believe that all of the foods we use here are great foods! And the possible edible nourishing creations are endless. YUM! :)

However, I have drafted a list; based on my own opinion, drawn from what I have learned of certain whole foods and their applications in our bodies as well as their value and potency in what we have available to us.

If we implement these SUPER foods in our daily meals,
regardless as to any other changes we make,
then we will have a higher quality and amount of benefit
to balance the percentage that is less ideal...
Am I making sense?

Below is my list of SUPER Whole Foods.
Using this, I have created a label called "SUPER Foods". The recipes with this label are more super than not because they contain a higher ratio of these particular foods than of foods that are not the.... superest... in that recipe! :)

THE "SUPER FOODS" LIST!:

(links are to where the cheapest source I know of--- A local farmer or coop/store may have a better price in your area - such as all grass-fed beef cuts/bones.)

• Fermented cod liver or skate liver oil
• Raw butter oil
• "Blend" (those two combined)
• Butter 1,2, OR (if you are off dairy) clarified butter or ghee
  
• Coconut oil (I use flavor/scentless expeller pressed) and/or Palm Shortening
• Broth made from Bones (or grass fed raw milk in season)
  
• Organs -- grass fed
• Grass-fed, in the pasture, animal fats (and gelatin) with any meats
  
• Eggs from soy-free, GMO-free, free ranging, omnivorous healthy birds
  
• Sauerkraut - naturally fermented (and other naturally fermented foods)
  
• Seaweed such as Kelp, (selected because they add no noticed taste by the most discerning seafood haters.) and wild seafood in general. oh, The bounty of the sea!
  
• Bok Choy, Kale, Collards, Dandelion Greens (any easily found greens!, but these are Calcium superstars and low in Oxalic Acid see chart in book)
• Chia (Soaked with lots of water)
• Amaranth, Buckwheat (better if sprouted or soaked)
• Sprouted and/or soaked whole grains and legumes (so many beans!), whichever ones work for you.
• A variety of every color of fruit, vegetable, herb,... of every plant you can grow in your garden or entice yourself to eat. Eat your rainbow. Try Heirloom, or even older! Our modern world has shared its variety and bounty as it has grown so small.
  
• Onions and garlic have to be included as their own. I think every continent's people have utilized them to make their food edible since the beginning, and when I try to count up their wonderful properties, then they are simply one of my favorite foods.
  

All plant foods are, of course, more beneficial if grown free of chemical 'additives' such as pesticides, herbicides, fungicides, fertilizers, etc. This is made possible, in large part, if they are grown in a soil/compost rich in nutrients and biodynamic benefits. (See Dirt, the Movie for an introduction to soil and entertaining portrayals; Botany of Desire:plant selection. both are on Netflix)
When plants are fed richly in an environment that does not kill either the amazing microorganisms or the visible little critters around and especially in the soil, then these plants are fed by intricate and galactic alterations that are overwhelmingly abundant and largely still unexplored. This kind of husbandry makes for a strong, complex plant internally that gives it a strong resistant to previously destructive pests and plagues AND give us the amazing taste and nutritiously beneficial experience that we all wish for. (think of GGr'pa's home grown tomatoes or the best strawberry or apple you ever had, lettuce that actually tasted GOOD, potent herbs, and good quality essential oils) One term for this is High Brix.

Healthy animal products should be consumed by us only when they are eating 100% growing pasture or wild forage (wild seafood,...).

For the SUPER, SUPER example; A healthy cow eats grass, but during the winter may have to eat cut/stored hays. So the ideal products are those obtained once the cow has once again returned to eating grass for more than a week. These meats and organs are significant in their CLA, K2 and other notable Fat oriented nutrients as well as beautiful characteristics demonstrating other nutrients such as a delicious bright yellow butter (with a lower melting point) or splendidly flavored meat flesh. Naturally, the organs would be more desirable as well.
Spring butter has been considered sacred by the nearly by-gone Mountain Swiss people for centuries because of it's being so exceeding and particularly beneficial.

Crucial Nutrients Diagram

Click to enlarge

Fat Soluble Vitamins such as A, D, K2 are found in safe ratios in
Healthy animal's Fats that are fermented or from fast growing/plentiful green grass
and in very desirable abundance and ratios in
Green Pasture's Fermented Cod Liver oil and Butter oil Blend.
Minerals are found in Bone Broths, Dark Green Vegetables, and Raw Dairy.
There are 7(+) DIFFERENT CALCIUMS which we need all of in varying ratios throughout the body. Herbs are prob the best DIY way. Supplementing with them needs to be done with specific cautions.

See this link's chart here for more examples and great super foods that exemplify this diagram:
https://docs.google.com/spreadsheet/ccc?key=0Ai3zK3S0SNBWdHE2bFNUeEVnZEY4TFppZTRmaDN5Nnc
(I would give credit for the origination of this diagram if I could - over 4 years ago I saw a chart with Vit A, D, K2, Ca, Mg, and types of fat (?) linked to an article discussing their ratios. I have not been able to find it since WAPF made their new site (although it may not have been on their site, merely a time marker). I finally decided recently to create my own but to also include these other important factors of water soluble Vitamins, phosphorous, flora, enzymes, and the mention of other nutrients to open the door to possibilities that may play a prominent need in your family's ratios.)

Meatballs or Meat Loaf

Click to enlarge "visual recipe"! :)
Use a cookie version of an Ice cream scoop for Meat balls (spread in a pan or pressure cooker)
or smash into a pan anywhere from a muffin tin for small servings to a larger pan of any size for cutting up later.
Bake them hot 425* to go quicker, but 350* or so for the thicker loaves.

These freeze great!! ....And when served in portions are a frugal way to get your protein and grass fed healthy fat ....So Make up a big batch so you can still put away plenty for later.

So make sure that you have lots of other foods ready and on the plates before serving so that your family doesn't fill up with out eating their veggies I really like potatoes, sweet potato (put them in the bottom of the oven!), cauliflower "delight" :), green beans, and lots of raw veggies and/or salad as options when we have meat loaf. I even will steam up a big old plate of greens and onions with butter or gravy on mine. Whatever it is you like, have it ready so no one eats too much meat loaf - It's really easy to do ;)!

Ingredients:

Might as well start with some other super foods! ;) :

• chopped Onions 2 or 3 more = so there is less than but can be up to an equal amount to the meat
• Chopped garlic (optional) ....and garlic powder later

Cut and allow to sit out while you prep everything else (better for you?, worth the possibility)

Pick and choose veggies: These all support the great flavor of a strong meaty meatloaf.

• Carrot = chopped or peelings - "peeling" the entire carrot (all the way until it is too skinny to hold onto anymore) gives the meatloaf better texture and no biting into veggies when you want meat!
  
• Greens = Kale, bok choy, (rich in available calcium) and swiss chard/beet greens seem to be taste free and collards when chopped small are just as hard to detect - all are better if subjected to freezing temperatures so wash and stuff into a zipbag, crush and use.
  
• (Both greens and seaweed have taste properties that actually make red meat taste better and deeper)
• Seaweed = (Later, or for those who are more used to using seaweed, you can remember to add this)
• Brown Lentils = put them in water as soon as you think of it, they might sprout by the end of mixing - Brown lentils vs other colors because cooking collapses the brown's texture and they hide completely making them a great stretcher and addition of plant food to this meaty meal. (start with a small amount like a 1/4 C /lb- I've never measured the successful ratios)
• mushrooms = only if everyone is a fan
• I imagine finely chopped turnip would be great, but I haven't had a chance to try it, I also want to try chopped beet and in one with an Asian or Old European twist, Cabbage!
  

Seasonings - LOTS! (ordered by approx amount) sorry I don't measure, but this also gives it a new flavor every time!:

• Sea Salt &/ (Celtic, Redmonds, whatever, but most sea salt at the store is still just processed salt from the sea (typically 'processed' removes the minerals and adds chemicals))
• or Season salt (if you are accustomed to the flavor in your meat loaf, no reason scare anyone off who would miss it... Lawry's, Tony's, Old Bay)
• Old Bay is a great addition and is more complex than most season salts This version is a great one/ingredients and could well be used as a list of seasonings to add.
  
• Black pepper, lots of it!!!
• Garlic powder
  
• Basil, Marjoram
• Thyme (fresh is great)
  
• Parsley (fresh is great -big handful of it!!)
• Cloves, Allspice (, Mace)
• Ginger (crazy spices? nah, think of the swedish meatballs at Ikea w/lignon (cranberry-ish) sauce)
  
• Kelp powder OR dash of soy or worchestershire sauce
  

and the meat of course:

• Ground hamburger (grass fed only here)
• Optional: any ratio of Wild Ferel Boar (pig/pork), and/or anteloupe, elk, bison,... (for a boost in amino acids (tryptophan for serotonin)) or ground organ meats
  
• The Pork adds an amazing dimension of flavor especially if you really load up on the fun spices = proclaimed the best we'd ever eaten by all of us older ones, the younger ones had their mouths full anyway... we all really like meatloaf around here!
  

But what about?:

• Bread crumbs and such are optional because of the amount of onion already lightening it up.
• Egg is a great addition to help hold it all together; if they are healthy eggs, then it's a bonus.
• Gelatin (perferred via bone broth, but gelatin packets in a pinch) is a great protein/nutrient to add, especially if your meat is low in fat. It tenderizes tough meat, but its bigger bonus is in your body... It enables great digestion and digestive/intestinal health among other things.

Now Mix it all together until it's all the same through out -- oo gooey fun for the kiddos too. Then smash into the pans and cook them until cooked through. brown on top if needed.

Sauce is unnecessary, but depending on how tasty it is or the direction you went with the spices, then it may be a bonus. I like to put some in a muffin tin because they are done in less than 20 minutes; I can pull them out and have a premeal snack and find out what they taste like while there is still plenty of time to put sauce on the rest of them.

• For the basic American traditional Beef Version:

Ketchup ~1 C


Mustard ~ 1/4 C


Brown sugar ~ 1/8 C


(chili powder)

• For the Swedish version: Any Cranberry or slightly sour jam or Apricot, Peach, Cherry, Berry,...
• For an Asian twist: Sweet and Sour or Terriyaki or ....
• or Gravy! (I'll make a more specific post later) (gluten-free with Arrowroot powder, dairy-free with bone broth)
  
• salt, pepper, butter fried mushroom, onions.
  
• cheese...
  

Mostly Vegetable Cordon Bleu (dairy free w/out the cheese)

So yummy. And although it wasn't the prettiest ever, it was still pretty enough I wish I'd taken a picture before we ate every speck of it! I made this up in the middle of a hot streak of good dinners that everyone ate to the last bit. In this case, I was thinking that the chicken cordon bleu on a show was just too much meat and not enough veggie. I've been looking for ways to eat Bok Choy and Collards because they are "on the list" of desirable greens. They are 'super' high in Calcium - way more than milk- and are also low in Oxalic acid (oxalate) that interferes with mineral absorption and can cause problems (if not broken down by including fermented foods).

1. Fry a few pieces of bacon OR slices of ham with some palm shorting/coconut oil/butter (the oil/fat helps the flavor permeate the whole dish)
   
2. Slice two large onions into long somewhat narrow pieces.
3. If you are using raw chicken add small pieces or long strips to the pan. Salt, Pepper and garlic powder would be nice.
   
4. Add the sliced onion, and lightly salt and pepper, after you have cooked the first side and flipped the bacon/ham
5. Long slice Bok Choy and any other vegetables you feel inclined to add (mushrooms might be good). Add more butter if needed or just for yummyness.
   
6. When the onions have softened and are translucent add the white (lower portion) of the bok choy
7. I used left-over chicken which I chopped into bite size pieces and added it in time to heat through.
   
8. When the bok choy has started to lose it's crispness add the green portion of sliced Bok Choy and any other shorter time cooking vegetables (I used collard greens, but I imagine some purple cabbage would be worth trying)
9. The best part is the finishing step. I sliced thick slices of New Zealand Jack or Cheddar (whiter choices would be nice) cheese all over the top. It is strong sharp cheese (and Australian/New Zealand cheese is always grass fed = K2 etc.) I can find some at my Trader Joe's and Walmart. When the cheese is melted Either stir it up a bit so the cheese and buttery moisture is all mixed like a sauce or Serve it so it is still mostly on top and visible.
   
10. If dairy free, add olive oil and extra herbs, maybe some citrus juice... think wilted salad maybe.
    

Tomato Basil Cream Soup with Parmesan Curls

I love tomato soup. Of course, I grew up getting mine out of a can. Canned soup generally contains monosodium glutamate (MSG), vegetable oils like cottonseed, soybean, canola, safflower or sunflower (which are usually cheap, rancid byproducts of Big Ag), high fructose corn syrup, citric acid (another kind of MSG), autolyzed yeast (yet another kind of MSG), cheap iodized salt, wheat flour (which is white flour, probably "enriched" which really means "devoid of nutritional value"). But now that I know about the ingredients in canned soup, I am happy to make my own. Since I am in the habit of making my own stocks, I can usually throw a soup together in a few minutes.

I usually follow a basic Tomato Cream Soup recipe from Kim Knoch at The Nourishing Cook. She says you can throw it all together in 3 minutes, and she's right. I usually double her recipe since I have the large cans of diced tomatoes.

I DO use canned tomatoes, which are not ideal due to BPA in the linings of most canned foods. Eden Organic is the only canned food manufacturer in the States using BPA-free cans, but even they are unable to use those BPA-free cans for tomatoes. The FDA won't allow it, due to their acidity.

But until I learn how to can, and how to find the time to do it, I am calling compromise on this one. Maybe once tomatoes are in season here, I will dice them up for fresh tomato soup.

Tomato Cream Soup

28 ounce can of diced tomatoes, or tomato sauce

4 cups homemade chicken stock

1/2 cup tomato paste

1 cup cream

1 cup whole milk

sea salt and pepper to taste

1. Add all ingredients to a soup pot, blending with a stick blender to desired consistency (if you used diced tomatoes). Heat through and serve.

After I had made this basic recipe a few times, which is perfect for a cold day or for dipping grilled ham and cheese sandwiches, I wanted to make something a little different.

Tomato Basil Cream Soup with Parmesan Curls

14 ounce can of diced tomatoes

14 ounce can tomato sauce

1/2 cup tomato paste

1 cup cream

1 cup whole milk

sea salt and pepper to taste

1 tablespoon garlic powder

1 tablespoon onion powder

2-3 tablespoons dried basil (or a handful of chopped fresh basil)

parmesan cheese curls, cut with a knife or cheese slicer

1. Combine all ingredients except cheese curls into a large soup pot. Heat through, blending with a stick blender to your desired consistency. Serve in bowls with cheese curls floating on top, and with sourdough toasts and grass-fed butter or homemade crackers.

Parmesan-Crusted Grilled Cheese Sammies

We all know how to make a basic grilled cheese sandwich, bread plus cheese plus butter grilled in a pan.  But wow are these fancified grilled sammies yummy!  Hat tip to my sister, who makes the best crispy parmesan creations ever :)

Parmesan-Crusted Grilled Cheese Sammies

from T-Nee, my sister

2 slices of sprouted whole grain bread, like at Trader Joe's (they have several kinds--I buy the organic kind with no soy on the ingredient list)

slices of raw cheddar cheese

grass-fed butter, like Kerrygold

parmesan cheese, grated with a microplane

garlic powder

dried oregano

dried basil

1. Heat an empty cast iron skillet on medium heat while you get your sandwich ready.

2. Butter a thick layer on to each piece of bread (remember that you need the fats to digest the grains!).  Sprinkle with parmesan and press to make it stick well.  Sprinkle with a little garlic powder, oregano and basil.  Then build the sandwich carefully in the pan with the cheddar in the middle.  

3. Lower the heat to low, and cover pan with a lid.  Grill until the parmesan is browned and crispy, and the cheddar is melting.  Then flip and grill the other side to match.  Serve with tomato soup, or in my case tonight: roasted red-pepper and tomato soup from, you guessed it, Trader Joe's!

Pasta Noodles

See link for a Gluten-free version made with buckwheat.

I've made these with wheat before, and they tasted like the whole wheat "homemade" pasta at the Brick Oven I used to work at in Provo. However, they weren't as big a hit at my house as it was/is there. They used to really line up at that Pasta Bar!

We prefer Kamut as the grain in our noodles. Kamut, an 'ancient' grain, is much more like a durum (pasta) wheat than regular red or white wheat = It makes a great textured noodle that is very similar to the commercial pasta that we are all used to. Also, even when the wet dough is left to sit ("soaked" to neutralize sprout inhibitors) over night it doesn't get as sour as the 'regular' wheat does. I have yet to try adding rye, but I want to put a handful of rye in the flour to give a boost to the neutralization process.

Here's the recipe I use as of now, altered, but originally from the Nourished Gourmet blog.

• 3-3 1/2 cups Kamut flour
• 1 cup of warm water
• 1-2 tablespoons apple cider vinegar or lemon juice, less if included any rye flour
• Flour for the counter
• Palm shortening or Coconut oil for bowl

After allowing the moist dough to sit for 8-24 hours, prep your counter top for as much space as you can for room to roll out the dough. I prefer to moisten the counter and spread a thin layer of flour across it, the moistened counter and white flour combine and adhere to make a floured surface that works better than anything else I've tried rolling on. Keep extra flour handy to add as you go and more as the floured surfaced does wear off and needs to be kept dry.

Start with small portions to roll out as the goal here is to roll the dough as absolutely as thin as possible. Thin makes fat noodles when cooked so it is great that Kamut has an amazing elasticity to it to be able to roll it out super thin. I roll until it starts getting holes it is so paper thin - sometimes stopping to pick up the well floured 'disc' to support gravity in some additional thinning stretches. The rolling is really the only time consuming part of this whole recipe, so, really roll speedily and actively ....and only go as far as your family's taste prefer. When it is rolled out, cut the beautiful dough into your pieces - Nourished Gourmet has some great photos of large and long - with a knife, pastry cutter, or pizza cutter.

They can be dropped in boiling water immediately or allowed to dry out. I think they taste better if they are left to dry out even just a little bit first.

If possible, drying them in the sun or perhaps in a dehydrator is far more effective way of drying them. Some people do cool air drying on racks. If you are able to get them dry enough then they can last for quite some time in storage (too wet and they mold).

I found that we also prefer noodles that are a bit smaller/narrower, but the big ones are yummy too. For the days that I make small noodles I just do a huge grid of strips. -- It really helped to discover that a previously acquired and, until now, unused quilting tool worked awesome with the pizza cutter. - check out the awesome looking tools that exist for such projects!
I always think that if I wasn't always trying to just get this all done super fast, or if my boys could restrain themselves from eating all of them, we would make cute bowtie shapes by just pinching the rectangles!

By the way - She also has a buckwheat soba noodle recipe! (gluten free)

Whole Sprouted Grain Bread

I did it, I made sprouted yeast bread that was yummy! THREE TIMES! ... in a row!!
This is my new record for yeast bread! I am only hoping for a little more height next time.

Here's the recipe amounts for 2 loaves. courtesy of Nourished Kitchen Blog (THANK YOU)

4 1/2 C Sprouted Wheat Flour (see (future) post)
2 1/4 C Whole Milk (I have been using water with the 1/4 being the milk)
1/4 C Honey (I've been doing half that)
2 tsp unrefined Sea Salt (redmonds)
1 package Yeast (2 1/2 tsp from the big bag in the freezer - I think I will be halfing this soon to see what happens)
Extra flour for kneading (I think this is because her dough is so wet - I use my bosch to mix and knead it so I haven't needed any extra flour)
2 Tbl cream to baste the bread ( I got my hands really wet and wet the tops of the loaves, then put coconut oil or palm on my hands and greased it a bit - mine get plenty brown already and this is easier to spread to keep the top moist (allows it to rise up before drying out))

Cheese and Vegetable Chowder

This soup is so lovely.  The vegetables are the star, but the nutrition is boosted by all the homemade stock, cream and cheese in the background.  This is perfect for our family, since we are fighting off the sniffles.  My E and M slurped their bowls up with gusto tonight before going to bed a little earlier than usual.  I hope they heal a little as they sleep.  

Read about how the healing properties of homemade bone broth here.  I had a lot of stock on hand from Thanksgiving when I made turkey stock.  After making a double recipe of this soup, I still have two large containers of stock left in my fridge!  

(I will probably make tomato cream soup later this week, and I will post the recipe when I do.  Plus, I have another turkey I need to roast soon, so I'll have even more stock to make nourishing soups with.  This is very important at this time of year when our immune systems can take a beating, and we don't get as many vitamins from the sun.) 

Cheese and Vegetable Chowder

4-6 tablespoons butter

1 large onion, finely chopped

1 large leek, split lengthwise and thinly sliced

2 garlic cloves, crushed

6 T. sprouted whole grain flour

5 cups chicken stock, preferably homemade

3 carrots, finely diced

2 stalks celery, finely diced

1 turnip, peeled and finely diced

several large broccoli florets, chopped

3-4 sprigs fresh thyme, or 1/8 tsp. dried thyme

1 bay leaf

1½ cups raw cream or half-and-half

10½ oz. mature raw Cheddar cheese, grated

fresh chopped parsley, to sprinkle on top

salt and pepper

1. Melt the butter in a large heavy-based saucepan or stockpot over a medium-low heat. Add the onion and leek. Cover and cook for about 5 minutes, stirring frequently, until the vegetables start to soften.  Add the garlic and cook for 1-2 more minutes, taking care it doesn't burn.
2. Stir the flour into the vegetables and continue cooking for 2 minutes. Add a little of the stock and stir well, scraping the bottom of the pan to mix in the flour. Bring to a boil, stirring frequently, and slowly stir in the rest of the stock.
3. Add the carrots, celery, turnip, broccoli, thyme and bay leaf. Reduce the heat, cover and cook gently for about 35 minutes, stirring occasionally, until the vegetables are tender. Remove the bay leaf and the thyme branches.
4. Add the cheese a few handfuls at a time, stirring constantly for about a minute after each addition, to make sure it is completely melted. Taste the soup and adjust the seasoning, adding salt if needed, and pepper to taste. Turn off the heat and stir in the cream until warmed through.  Ladle immediately into warm bowls, sprinkle with fresh chopped parsley and serve.  

Coconut Citrus Fudge

Coconut Citrus Fudge

1 cup coconut butter

2-3 tablespoons raw honey

2 tablespoons coconut oil, gently melted

1 tablespoon orange, lemon, grapefruit or other citrus zest

1 teaspoon orange, lemon, grapefruit or other citrus extract (if using oil, use a few drops)

1. In a food processor pulse coconut butter and honey until combined.  Then with the processor running, add the coconut oil in a steady stream.  Add zest and extract or oil, and mix until combined.

2. On a cookie sheet lined with parchment paper or wax paper, spoon mixture and form into a rectangle.  Press with your hands to make the thickness even, about 1/4 inch thick.  Chill for 30 minutes in the refrigerator.

3. Remove from the fridge, and lift parchment or wax paper off the cookie sheet and transfer to a cutting board.  Cut into little squares or whatever bites you like.  

4. You can store these in the fridge, or even on the counter in an airtight container.  The coconut butter keeps it shape well, even at room temperature.  And this time of year our houses are on the cooler side.  Enjoy!

(Inspired by a review of Cooking to Heal by Kimi at The Nourishing Gourmet, I have made this "fudge" a few times.  It is very light, very nourishing, and kid-friendly.  My kids love it.  I have changed it a little, mostly to incorporate more coconut oil and achieve a smoother feel.)

Basic Rich Crackers

These are the basic crackers I make on a pretty regular basis for our family. They are made with four simple ingredients: butter, yogurt, flour, and salt. You combine, cover and soak overnight, then roll them out in the morning, cut and bake them. Simple as that, and you get all the benefit of whole foods, properly prepared.

To start with, freshly ground flour that has been soaked to rid it of phytic acid is very healthy. Not to mention the vitamin K2 from the butter if it is grass-fed, and the probiotics found in good quality whole milk yogurt. Even the salt is beneficial if you choose a high quality salt full of trace minerals, such as Celtic sea salt.

I like to use Kerrygold Irish Butter from Trader Joe's because it is the best price I have found. I also get my yogurt from Trader Joe's, or I make my own from whole raw milk. I haven't tried it yet, but since I have milk kefir around, I wonder if I could use that in place of the yogurt in this recipe.

They are delicious with raw cheese and organ meat sausage (like Braunschweiger, yum!). But enjoyed all by themselves they are still lovely. They are very similar to Cheez-its I think.

Basic Rich Crackers

1 cup plain, whole milk yogurt
1 cup (2 sticks) butter, softened
3 1/2 cups freshly ground whole grain flour (I have used spelt and whole red winter wheat, both with good success)
2 teaspoons sea salt

1. Cream yogurt and butter together. Add flour and salt and stir to combine.
2. Cover with a towel and a plate, find a warm place to soak 12-24 hours (or overnight).
3. After the soaking period, preheat oven to 400 degrees.
4. At this point you can add any herbs, cheeses, or spices to your dough you might like to try. I have only attempted cracked pepper and parmesan cheese, but it was delicious! The possibilities are endless, but the crackers are truly delicious all on their own. Don't feel you need this step, it is optional.
5. Use white flour, sprouted flour, or arrowroot powder (because each of these options have no phytic acid) to roll your dough out very thin. Use a pastry or pizza cutter to cut dough into small squares or rectangles.
6. Place onto a parchment-lined baking sheet. You can put the crackers fairly close to each other, they do not spread. You can prick with a fork, but I have not seen much of a need for it.
7. Bake 8-12 minutes, checking every minute or so after 8 minutes have gone by to make sure they do not overbrown. You know the crackers are done when they are slightly brown on the edges and the middles of the crackers look drier.
8. Remove from baking sheet to cooling racks immediately, but be gentle so they do not break. Enjoy!

Canned Cream Soup ie. Basic Gravy, Soup, Sauce

It seems that this is a nearly forgotten art in the typical kitchen.
But given its simplicity, it could be your new favorite skill.
Once the basic technique is mastered you can adapt the skill to make amazing soups, gravies, and sauces of an astonishing array.

All you need is: a fat (lipid), flour, heat, liquid
With this you have the order and base for anything.

side note: Dried Mushroom
Your secret ingredient, that you can leave out or add in various amounts and will make you feel like a truly amazing artist, is Dried Mushrooms (esp. powder). With their concentrated flavor they give anything a more complex taste and with a larger amount, gives an authentic canned cream of Mushroom soup taste. They are from the same family as msg flavors and in a smaller amount just add an unidentifiable "yum" to your dish that is compatible with nearly anything and any vegetable.
Now you can make food at least as good as your favorite canned, bottled, and packaged foods... And besides feeling better, you might even like it better ;)

Basic Skill: Your Base for any Soup, Sauce, or Gravy

Butter, Olive Oil or Coconut oil
Salt, Pepper
optional: herbs, spices, &/or Kelp powder (which is flavorless if added very early)

Flour (&/or arrowroot powder)
Stock, Broth, Milk, &/or Cream
optional: mushroom (powder), veggies, cheese (at the end of the cooking time)

In a pan, melt a fat such as butter, sprinkle with flour. Cook gently for just a few minutes As you add initial seasonings. When it starts to dry out or it starts to change color, add a liquid. Stir and allow to thicken. Add any additional liquid, salt and seasoning (flavor will weaken when with a dish.)

Be sure to 'cook' the flour before adding (the bulk of) liquid or you'll think I'm crazy....
Arrowroot powder is gluten free, but has other differences as well. It has no taste and loses it's thickening ability if cooked for too long, so it is added near the end of the cooking time and the flavor will be a bit lighter.
See side recipe card

Basic Skill: Bone Broth

Bones (such as chicken bones)
vinegar or Lemon Juice

clean water (filtered)
optional: Onion, herbs, seaweed

Put chicken bones in pot, Cover with water, Pour a bit of vinegar or lemon juice in, Add a chopped onion (optional: herbs, celery, tasteless seaweed..), Turn on heat and bring to a boil, Spoon off any foam. Lower heat and Simmer for 8-12 hours (or in a crock pot works great), Add water if needed to keep bones covered. Turn off heat. Allow it to cool, then Strain and put the liquid in the fridge, freezer, or a jar... Done.

Use in any sauce, soup, or add a little salt and drink straight for an amazing feeling -yum. For more Info see Broth is Beautiful

End side note
Here's the long wordy rendition:
-broken into so many steps just so that you have break points!:

1. Put your fat in the pan a couple Tbs will do a whole pot - you can pour in olive oil, chunk in some butter, or dollop some coconut oil in. Turn on the heat and Move it around to get it all spread out quickly and melted.
2. Sprinkle across the oil an equal or greater amount of a flour. I've used lots of types of flours, so I imagine any flour will work. By sprinkling it across (even if it's a thick layer) then it gives it a head start in the cooking of the flour. If you just dump the flour in, you then have to stir it all together with your fat and then spread it out again. It's not bad, but you'll end up adding your broth/water right away to get it cooking and it will take a wee bit longer to make sure it is all cooked through.
   
3. If you continue to cook the flour until it is brown, before adding the liquid, then it creates a whole different flavor and color (think: brown gravy!)
   
4. Just let it cook for a few minutes, stirring it or adding liquid only if you need to. This is essentially a roux - see?! you are amazing! Have water handy to add in at a moments notice if you see your flour is burning or just needs it right away. Never walk away at these early steps! This is how I discovered that step 5 is best next.
   
5. Add your base seasonings: Salt, Black pepper, any green ones (such as basil, rosemary, bay,...), kelp powder, garlic/onion powders and your cloves/allspice... The flavors will penetrate through the whole dish but as a base foundation/depth and subtle direction. You will need to use them again (except for kelp since it would not have time to turn tasteless) near the end of cooking for them to be flavors that you taste and possibly recognize.
6. Add your liquid a little at first, and then increasingly more until it is half as much as you're total amount, allowing it to simmer the whole time. If additional thickening is needed, this is a good time. Arrowroot powder is great since it's thickening properties actually cook out if it is cooked too long, but is competely tasteless and so would not have to be cooked longer as more flour would. Taste test before adding milk/cream and again after - this will better tell you what you need to add now and will teach you how much salts and other seasonings to add in the future creations. Even if it is a creamy milky dish as the end goal, I use broth and/or water at the beginning. Milk products get a skim if brought to a boil, so if you are doing a fancy dish then don't let you pot boil once you've added any milk or cream.
   
7. By the end, your total combination of broth, (oh, delicious, nourishing, gelatinous broth!), stock, pan drippings, butter, milk, cream, and any combinations of those, are what will give the base the direction it is to go.
8. The limitless possibilities of vegetables & herbs & spices & even cheese that you have on hand are what put the potentially innumerable number of finished dishes on different continents.

Amazing, isn't it? .....that that is all it takes to never have to buy a canned soup, gravy envelope, or pasta sauce again!
link to: ingredient breakdown from product label such as Cream of Mushroom soup