Detoxing

I've been reading and learning a lot about Herbs from Dr. Christopher's [site]  - but I also made a nice chart for someone that I thought I'd share here. :) Sorry, I haven't found a way to inbed a chart in this new Blogger programing... so this is just a bulleted list.

Eating good food, changing old habits for new ones, and healing create beneficial cell turn-over and removal of lesser and/or toxic substances.  So, sometimes when we get the chance, or make the time in the evening - a detox bath helps out -  even just soaking the feet is very beneficial.  Anything to take the trash out :)

Cauliflower delight

This can be a finished dish in the still firm, cooked until soft, or even mashed to fit your family's current vegetable allowances :)

Saute onions and a bit of salt until soft in butter or coconut oil. Add thoroughly chopped and smashed garlic.

Add Cauliflower and enough water to cook until desired texture.
Stir to mix and add more butter or coconut oil to allow onion/salt/garlic "seasoning" mixture to be all over the cauliflower.

Don't let it run out of water before it is done, But add a little if needed to keep it from browning on the bottom.
Add cheese if desired. Grass fed (white) cheddar is my favorite because it is a mild blending sharp cheese - if that makes sense at all.

Optional: add cooked bacon, sausage, ham or the like and it can be a great brunch. Also, can add other vegetables or greens from other colors of your vegetable rainbow :)

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.

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.)

Joyous Almond Cups

Whenever I make these peanut butter cups I always end up making these Almond Joy-esque cups as well.  I use the same mini cupcake pan, the same spot in the freezer to freeze the two layers, and we end up with two flavors of cups to choose from for a sweet, but nourishing treat.  This recipe is my version after being inspired, as usual, by a recipe from Kimi over at The Nourishing Gourmet.

Even more so than the peanut butter cups, these joyous almond cups have a lot of coconut oil incorporated into the recipe.  Coconut oil has many benefits.  Coconut oil has a lot saturated fat.  But don't fear.  This saturated fat is good for you.  Yes you read that right.  The saturated fat in coconut oil is comprised of medium chain fatty acids, 50% of which are the fatty acid lauric acid.  Medium chain fatty acids are more easily digested, reducing strain on the liver, pancreas, and digestive system.  Coconut oil benefits a sluggish thyroid by this same logic: it takes less energy to digest coconut oil, freeing up your thyroid to heal and function better.  Coconut oil helps with energy levels and weight loss.  Coconut oil heals you from the inside out.

So when you wonder why I go through all the trouble of researching coconut oil, finding different kinds of coconut oil, and then incorporating it into my diet despite my lack of love for it's flavor, this is why.  I feel better when I have it in my daily diet.  I know the science behind it and am more than happy to have it's help healing my body.

Now let's get back to the treat part.  I make these either with or without chopped almonds.  Sort in the vein of sometimes feeling like a nut...But when I do add the nuts I make sure they are from my soaked and dehydrated stash.  Soaking nuts overnight in salt water helps neutralize the naturally-occuring enzyme inhibitors present in most nuts.  Then dehydrating them returns them back to their crispy state.  The almonds I used in this recipe were soaked, dehydrated, and then toasted for 20 minutes at 300 degrees just to bring out their flavor a little before I chopped them and added them in.

Joyous Almond Cups

coconut base:

1/2 cup gently melted coconut oil

1/4 cup gently melted raw honey

1 1/4 cups unsweetened, shredded coconut

1 1/2 teaspoons almond extract

1/2 cup chopped almonds, preferably soaked and dehydrated, then toasted for 20 min. at 300 degrees

chocolate topping:

1/2 cup cocoa powder

3 tablespoons raw honey

3/4 cup coconut oil

2 teaspoons vanilla

1 teaspoon coffee liqueur

1. Make coconut base: Combine melted coconut oil and raw honey.  Whisk well to combine.  Add shredded coconut and almond extract.  

2. Using a small ice cream scoop, divide among 24 mini cupcake molds.  Sprinkle each one with a little of the chopped almonds, dividing evenly.  Place in the freezer on a level surface for 30 minutes to harden.  

3. In the meantime, make chocolate topping: combine cocoa powder, honey, and coconut oil in a glass bowl set over simmering water.  Whisk until coconut oil is almost completely smooth.  Remove from heat and continue whisking, adding vanilla and coffee liqueur.

4. Remove frozen coconut bases, and spoon a little of the chocolate topping on each cup.  Place back in the freezer for another 30 minutes until frozen and set.  

5. To remove, pop out with a spoon or butter knife immediately after removing from the freezer.  Store in the freezer, or else they will melt.  To eat, I like to remove from the freezer and let sit for a few minutes to soften.  Enjoy with cold, whole raw milk, yum!

(cross-posted at k-land)

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