The Seeds of Vandana Shiva

August 20, 2015 / Ren

Do we want what we grow and what we eat to be determined by a few giant corporations whose first and foremost agenda is profit before people and planetary well-being?

Imagine a world where small farmers are respected as experts in the processes of nature and are honored as stewards of our arable land.

What about a world where farmers are no longer replaced by massive machines force-feeding toxic chemicals into vast monocultures of GMO seeds?

The film is important because Vandana Shiva articulately and scientifically presents the alternative: Ecological agriculture that restores biodiversity, organic seed freedom, healthy soil, fresh water and clean air.

http://kck.st/1N9AOkN

How did the willful daughter of a Himalayan forest conservator become the world’s most powerful opponent of Monsanto? The Seeds of Vandana Shiva, a feature-length documentary, presents the remarkable life story of the Gandhian eco-activist and agro-ecologist, Vandana Shiva. A classic David versus Goliath tale, the film shows how Vandana, a brilliant scientist, became Monsanto’s worst nightmare and a rock star of the international sustainable food movement.

Austin Fermentation Festival 2015

July 23, 2015 / Ren

FOR IMMEDIATE RELEASE

MEDIA CONTACT: Kate Payne, 347-933-0403 events@texasfarmersmarket.org

Austin Fermentation Festival, October 25th, 2015, Austin, TX

Keynote Speaker: Jennifer McGruther of Nourished Kitchen

October 25, 2015 (AUSTIN, TX) – Texas Farmers’ Market and Presenting Sponsor Barr Mansion announce the 2015 Austin Fermentation Festival with keynote speaker, blogger, author, and traditional foods advocate Jennifer McGruther.

The Austin Fermentation Festival is an educational event that celebrates all things fermented in Central Texas and will run from 9am – 4pm at Barr Mansion (10463 Sprinkle Road, Austin, TX 78754). Proceeds from this event will benefit the Texas Farmers’ Market Farmer Emergency Fund, which offers financial assistance to TFM farmers and ranchers in times of environmental, personal or other crisis.

The day will include a series of fermentation workshops (covering topics such as kimchi, kefir, cheese making, charcuterie, beer, sourdough, vinegars and lacto-fermented vegetables); a community culture swap; a kraut mob; fermented foods and product vendors; book sales; festival-inspired lunch for purchase from local purveyors; fermented beverages and alcohol; a mini farmers’ market; and live music.

Attend by securing general admission or VIP tickets at http://fermentatx2015.eventbrite.com, where online donations to this fundraiser event are also accepted. Vendor applications are accepted here bit.ly/AFFVendorApplication2015 and workshop presenter applications accepted here bit.ly/AFFWorkshopApplication2015.

For more information, please visit http://texasfarmersmarket.org/austin-fermentation-festival/.

Favorite Healing Recipes

December 13, 2014 / Ren

Susan W always keeps homemade bone broth in her freezer for sick days. When she’s feeling under the weather, she likes to cook the broth with carrots, celery, onions, garlic, and ginger that have all been caramelized in ghee. She blends all of that up, and then adds in some sliced cabbage that gets cooked down.

Better Health From Bottle To Belly

December 1, 2014 / Ren

People who do not wish to consume dairy products may find that water kefir provides probiotics without the need for dairy (or tea-cultured products such as kombucha). Jared’s ProPops puts a modern twist on this ancient, detoxifying and energizing beverage by adding an organic fruit and herb blend after completing the lacto-fermentation process..

https://www.kickstarter.com/projects/jaredspropops/a-new-kind-of-soda-better-health-from-bottle-to-be

Better Health From Bottle To Belly by Jared Toay

Jared explains: “You name it, and I’ve tried to make it. Pickles, kimchi, sauerkraut, lacto-fermented hot sauce, ketchup, yogurts, cheeses, and basically any kind of vegetables. I did it all. And I was one of those weird parents who put very different and non-processed foods in my son’s lunchbox. In addition, I began a daily ritual of taking probiotics and starting him on them as well. But have you actually even seen what’s in some of these probiotic pills for kids? Sugars, flavors, and other ingredients that are added simply to make them taste better. So I began to experiment with ways my son could take his daily dose of probiotics in a fun way……. Hence Jared’s ProPops was born. It’s a refreshingly and lightly carbonated fully loaded living food or probiotic soda. Amazing.”

Click below to learn more!

Healing The Planet Through Agriculture

May 14, 2014 / Ren

“We must continually bear in mind that the human body is the tool of the spirit…. We can ask ourselves whether we make our bodies unfit for the execution of the intentions, aspirations, and impulses of our lives if we become bound by and dependent upon our bodies through an unsuitable diet.” ~ Rudolf Steiner

http://vimeo.com/74054344

Biodynamic agriculture considers the farm or garden to be a self-contained organism that exists in a larger framework of a living, dynamic cosmos. The aim is to work with those energies within the farm system in order to increase the health and vitality of the soil, the crops, the farm animals, even the farmer. But biodynamics was never just focused on agricultural techniques. It was conceived of as a new way of thinking about the connection between farming, nutrition, and our spiritual nature. Steiner gave much thought to the effect of foods on the whole human being- the physical, psychological, and the spiritual. He pointed out, way back in the 1920’s, that people “in our modern age” have increasingly lost the instinct for what is good or bad for them to eat. Steiner explained that in addition to the physical substances food provides for our nutrition, it also needs to provide vital forces for the development of our higher spiritual capacities, and acknowledged this to be a factor reducing people’s ability to make strides with a more spiritual nature. ~ Elizabeth Candelario (Co-Director, Demeter Assoc.)

Change how you eat, change the world!

February 20, 2014 / Ren

A better-food movement is spreading across our country. And you can be a part of it.

The new documentary, Food Patriots, follows average American families who are changing how and what they eat – and having fun doing it. You don’t have to be a farmer, earthy-crunchy or an activist. You just have to commit to eating 10 percent local and sustainable, and things will start changing.

We’ll be streaming this film on the Internet for FREE at 7 p.m. CST, Wednesday, Feb. 26th. Afterward, we’ll be holding a Twitter chat with the filmmakers, Consumers Union staff and other organizations on ways we can all get involved and make a difference.

Register here, and we’ll remind you before the film begins so you don’t miss it.

Rosemary Gladstar’s Fire Cider

February 16, 2014 / Ren

Fire Cider

Fire Cider is a traditional cold remedy with deep roots in folk medicine. The tasty combination of vinegar infused with powerful immune-boosting, anti-inflammatory, anti-bacterial, anti-viral, decongestant, and spicy circulatory movers makes this recipe especially pleasant and easy to incorporate into your daily diet to help boost the immune system, stimulate digestion, and get you nice and warmed up on cold days.

This is a perfect remedy for someone who needs a fiery kick to his or her immune system.

Ingredients

1/2 cup fresh grated organic ginger root
1/2 cup fresh grated organic horseradish root
1 medium organic onion, chopped
10 cloves of organic garlic, crushed or chopped
2 organic jalapeno peppers, chopped
Zest and juice from 1 organic lemon
Several sprigs of fresh organic rosemary or 2 tbsp of dried rosemary leaves
1 tbsp organic turmeric powder
organic apple cider vinegar
raw local honey to taste

Directions

Prepare all of your cold-fighting roots, fruits, and herbs and place them in a quart sized jar. If you’ve never grated fresh horseradish, be prepared for a powerful sinus opening experience! Use a piece of natural parchment paper or wax paper under the lid to keep the vinegar from touching the metal. Shake well! Store in a dark, cool place for one month and remember to shake daily.

After one month, use cheesecloth to strain out the pulp, pouring the vinegar into a clean jar. Be sure to squeeze as much of the liquid goodness as you can from the pulp while straining. Next, comes the honey! Add 1/4 cup of honey and stir until incorporated. Taste your cider and add another 1/4 cup until you reach the desired sweetness.

26 Films Every Food Activist Must Watch

October 8, 2013 / Ren

A tip-of-the-toque to Austin’s Chef Alain Braux

Films and short videos are a powerful way of increasing awareness of and interest in the food system. With equal parts technology and artistry, filmmakers can bring an audience to a vegetable garden in Uganda, a fast food workers’ rights protest in New York City, or an urban farm in Singapore. And animation can help paint a picture of what a sustainable, just, and fair food system might look like. Film is an incredible tool for effecting change through transforming behaviors and ways of thinking.

There are many incredible films educating audiences about changes being made – or that need to be made – in the food system.

Anna Lappé and Food Mythbusters, for example, just released a new animated short film on how “Big Food” marketing targets children and teenagers, filling their diets with unhealthy processed food products – and what parents, teachers, and communities can do to combat it.

In addition to Lappé’s timely and compelling call to action, Food Tank has selected 26 films – both long and short – to share with you. From the importance of land rights for smallholder farmers in sub-Saharan Africa to the insidious dominance of fast food in an urban community in California, each of these films can inform and inspire eaters all over the world. We ask that you, in turn, share this list with your networks in order that they may reach an even wider audience.

Continue reading →

Fortnight of Action for Seed and Food Freedom

September 22, 2013 / Ren

Dear lovers of life’s diversity and lovers of freedom,

It is time to organise and concentrate our energies to liberate our seeds and our food from the toxic, greedy and lethal clutches of global corporations like Monsanto; from the laws the corporations are writing, stealing our democracies in order to steal our seeds and food, our health and livelihoods, our cultures and our lives. We need to break from the sense of powerlessness the corporations would like us to experience to make us believe they are all powerful and we have no power to change. But we do. We just have to combine our collective energies. We must become the change we want to see.

I invite you to unleash your creative energies during the Fortnight of Action for Seed Freedom and Food Freedom – 2nd October to 16th October.

2nd October is Gandhi’s birth anniversary. Gandhi left us the legacy of “Swaraj”- self-organised freedom and “Satyagraha”- the force of truth. Let us dedicate ourselves to celebrating 2nd October as the day for a worldwide “Seed Satyagraha”. A day when we defend Seed Freedom and Food Freedom by identifying every regional law written by corporations to undermine these freedoms by criminalizing diversity, seed saving and seed exchange, farmers innovations and farmers rights; whilst establishing illegitimate seed monopolies through patents and privileging of uniformity and monocultures.

After having identified laws for seed slavery, let us commit ourselves to not obey these unethical and brute laws which threaten life on earth, including our lives and the lives of our children. Gandhi had reminded us 100 years ago, that “As long as the superstition remains that unjust laws must be obeyed, so long will slavery exist”. We have a dream, and our dream is that every seed, every bee, every butterfly, every earthworm, every person, every child be free of manipulation and control, hunger and disease; that they evolve and co-evolve in freedom, well-being and health. We must not allow ourselves to be subjected to the superstition that Monsanto Laws must be obeyed. For the sake of Gaia’s laws, of life’s renewal in freedom and the laws of justice, it is our ecological and ethical duty to disobey Monsanto’s laws. And while resisting and not co-operating with destructive laws of seed dictatorship, let us celebrate Seed Freedom and Food Freedom through adopting The Law of the Seed and creating Gardens of Hope – seed sanctuaries – and GMO-free, patent free Seed Freedom Zones.

On 12th October we will self-organise to March against Monsanto across the world, like we did on the 25th May.

16th October is World Food Day. Monsanto and other Biotech giants have been foolish and arrogant enough to award themselves The World Food Prize they sponsor that day. Let us give Real Food Prizes to Real Food Heroes in our communities, who bring us real and healthy food instead. According to the Food and Agriculture Organization, 72% of the food that people eat comes from small farms and gardens. We can make the 72% a 100% by saving Seeds of Freedom and planting Gardens of Hope everywhere. Industrial agriculture driven by corporations has destroyed 75% of the planet’s biodiversity resulting in hunger and disease. 1 billion are hungry, 2 billion suffer from food related diseases. This is not a food system that brings us life and health. It is a greed and profit-driven, commodity producing system that has unleashed death and destruction. We have to stop this destruction. There is no place for poisons and corporate slavery in the food system. We are what we eat.

Our seeds and food are vital to life. We cannot afford to allow the destruction of the planet and our health to continue. We cannot allow seed slavery and food dictatorship to continue. We must take back our seeds, our food, our freedom.

With love and strength to each and every one of you to evolve your highest powers and unleash your highest creative and collaborative energies, so that together we shape a food system that protects life on earth, our small farmers, our health and our future.

Dr. Vandana Shiva

Vandana Shiva

Just a Spoonful of Cod Liver Oil

March 14, 2013 / Ren

Many of us have heard of cod liver oil, perhaps through a story of childhood woes related by our grandparents or great-grandparents that went something like: “Every day my mother would make me take a spoonful of cod liver oil before I walked the five miles through the snow to school.” What this story doesn’t tell you is how lucky they were to have been given this historical super food. Yes, cod liver oil has been around for a long time.

You could even say it is the stuff of legends or, rather, the stuff legends were built on. The Roman soldiers were known to take fermented cod liver oil, Garum, on their marches across Europe. In the same vein, every Viking family had a barrel of cod livers fermenting by their front door and would take a spoonful of the oil upon leaving the house every day because they recognized its contribution to their vitality.

It wasn’t until the 20th century that the benefits of cod liver oil became better understood. Doctors in the 1920s recommended feeding children cod liver oil in order to prevent rickets (a crippling affliction caused by vitamin D deficiency, most notably endured by President Franklin D. Roosevelt). Studies have shown this nutrient-dense food (it is really more of a food, though we take it supplementarily) to contain high concentrations of naturally occurring vitamin A and D. DHA and EPA, two essential fatty acids particularly important for brain health and hormone production, respectively, are also found in cod liver oil. The importance and inherent practicality of consuming a food like this as a supplement is in the synergism of the components. Since vitamins A and D are fat-soluble, our bodies require fat to absorb them. The natural fatty acids in the cod liver oil act as the liaison for the absorption of A and D in your body, much as they did for the cod.

Although there has been some research indicating the possible toxicity of vitamin D and A that can occur from consuming large quantities, many cases are attributable to supplements created from synthesized A and D. This basically means the vitamins are not quite usable by the body (take D2, for example) and require your body to convert the supplement to a more usable form. Taking a supplement that requires your body to do more work seems counterproductive when there are nutrient-dense foods and supplements that can give you what you need without the extra bodily hassle. In addition, the unconverted portion of the synthetic supplement has nowhere to go but to build up in your body fat and create toxic concentrations that will lead to other problems.

As to the benefits of a daily dose of fermented cod liver oil, there are many. Research has shown that daily consumption of cod liver oil in northerly latitudes (particularly in the winter time when sun exposure is reduced) can improve vitamin D levels (thereby attenuating the Seasonal Affective Disorder (SAD) that plagues so many of us), as well as increase bone density. A study in the Journal of Neurology looking at people living in the Arctic, found that supplemental cod liver oil taken during childhood may be protective against developing Multiple Sclerosis later in life. In addition, breastfeeding mothers taking cod liver oil show significantly higher levels of DHA and EPA in their breast milk. These higher levels have been shown to greatly benefit the developing fetus and baby. In “a double-blind, placebo-controlled study showed the use of cod liver oil during pregnancy and lactation to increase the child’s IQ at the age of four years. In this study, the control received the same amount of fat-soluble vitamins as the cod liver oil group, so the effects are most likely due to the DHA. In Norway, use of cod liver oil during pregnancy was associated with a 70 percent reduced risk of type 1 diabetes.”

I am an avid believer in the benefits of fermented cod liver oil because I have been using it myself over the last few years. At the beginning, I was not consistent, and although I suspected some benefits, I couldn’t be precise about what they were. During the summer, when I am outside more often, I take less simply because I feel that I get enough sun exposure and do not want to over-do my vitamin D levels that are already being accommodated by the sun and my skin. When the days get shorter and I am more bundled up during the cooler months of the year, I increase my intake, and make sure I am consistent. This Fall and Winter were the first that I have been consistent with my daily dose, and it is also the first year that SAD has not knocked on my door.

As a nutritionist, I believe that eating real foods, prepared using time-tested traditional methods is the only way to eat for vital health and well-being. In my ideology, fermented cod liver oil is an important part of building vital health, particularly for people who do not live in tropic zones of the world, where sunlight exposure is high. My preferred brand is Green Pasture because of the high quality of the livers (only wild caught fish livers from fish caught in clean Arctic waters are used), the high quality processing of the oil (using traditional fermentation methods), and the efforts in sustainability the company employs (they only work with companies that are certified members of the Marine Stewardship Council)

Luckily, this product is available at Rebecca’s, and costs less than ordering it online from Green Pastures or Dr. Ron’s. But, no matter how you get it, I highly recommend you do and start your daily dose of what your great-grandmother always knew was best!

Caitlin Howell, MS (Human Nutrition)
Assistant Grocery Manager
Rebecca’s Natural Food, Charlottesville VA

DIY Herbal Remedies

July 23, 2012 / Ren

“Plants have the ability to synthesize a wide variety of chemical compounds that are used to perform important biological functions, and to defend against attack from predators such as insects, fungi and herbivorous mammals. Many of these phytochemicals have beneficial effects on long-term health when consumed by humans, and can be used to effectively treat human diseases. At least 12,000 such compounds have been isolated so far; a number estimated to be less than 10% of the total. Chemical compounds in plants mediate their effects on the human body through processes identical to those already well understood for the chemical compounds in conventional drugs; thus herbal medicines do not differ greatly from conventional drugs in terms of how they work. This enables herbal medicines to be as effective as conventional medicines, but also gives them the same potential to cause harmful side effects.

The use of plants as medicines predates written human history. Ethnobotany (the study of traditional human uses of plants) is recognized as an effective way to discover future medicines. In 2001, researchers identified 122 compounds used in modern medicine which were derived from “ethnomedical” plant sources; 80% of these have had an ethnomedical use identical or related to the current use of the active elements of the plant. Many of the pharmaceuticals currently available to physicians have a long history of use as herbal remedies, including aspirin, digitalis, and quinine, opium.

The use of herbs to treat disease is almost universal among non-industrialized societies, and is often more affordable than purchasing expensive modern pharmaceuticals. The World Health Organization (WHO) estimates that 80 percent of the population of some Asian and African countries presently use herbal medicine for some aspect of primary health care. Studies in the United States and Europe have shown that their use is less common in clinical settings, but has become increasingly more in recent years as scientific evidence about the effectiveness of herbal medicine has become more widely available.” –Wikipedia

While you can certainly find many herbal remedies in your local store, some of the national brands may contain unwanted ingredients such as binders, fillers, preservatives, coloring agents and plasticizers (ugh!). The origin of the herbs themselves are almost never disclosed, sometimes coming from countries with lax health and safety laws (think herbicides, pesticides and a host of other contaminants).

Another area of concern is that some compounds degrade quickly. How much time elapses between harvesting, shipping, processing and warehousing before the capsules get to the store where they may sit for many more months?

Lastly, these compounds are expensive. Sometimes outrageously so.

For all of these reasons, I have started making my own remedies at home using strictly organic ingredients. I try to buy my herbs in whole form, grinding and encapsulating as needed.

Here’s what the process looks like..

Lemon, Garlic and Thyme Roasted Chouxfleur

January 30, 2012 / Ren

A seasonal, Franco-Italian dish of fresh cauliflower, EVOO, homegrown garlic and thyme and the zest & juice from a Meyer lemon. Topped with sea salt, cracked pepper and local sprouts. Slightly crisp on the outside, with a luxurious, creamy interior. Look for the recipe in the comment section at the bottom of this post..

From Wikipedia..

Cauliflower has a long history. François Pierre La Varenne employed it in Le cuisinier françois after it had been introduced to France from Genoa in the 16th century. Cauliflower is featured in Olivier de Serres’ Théâtre de l’agriculture (1600), as cauli-fiori “as the Italians call it, which are still rather rare in France; they hold an honorable place in the garden because of their delicacy”, but they did not commonly appear on grand tables until the time of Louis XIV.

Cauliflower is low in fat, low in carbs but high in dietary fiber, folate, water, and vitamin C, possessing a high nutritional density.

Cauliflower contains several phytochemicals, common in the cabbage family, that may be beneficial to human health.

Sulforaphane, a compound released when cauliflower is chopped or chewed, may protect against cancer.
Other glucosinolates
Carotenoids
Indole-3-carbinol, a chemical that enhances DNA repair and acts as an estrogen antagonist, slowing the growth of cancer cells.

Boiling reduces the levels of these compounds, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 75% after thirty minutes. However, other preparation methods, such as steaming, microwaving, and stir frying, had no significant effect on the compounds.

A high intake of cauliflower has been associated with reduced risk of aggressive prostate cancer.

100g of cauliflower contains the following nutritional information according to the USDA:

Calories : 25
Fat: 0.28
Carbohydrates: 4.97
Fibers: 2
Protein: 1.92

Vegan Rajmah with Green Tea-Germinated Brown Rice

January 28, 2012 / Ren

Dark red kidney beans in a curry of fresh ginger, onions, garlic, tomatoes and chilies with toasted cumin and coriander, turmeric and cilantro, served over a bed of green tea-germinated brown rice..

Germinated brown rice is approximately 10-20 times higher in protein and amino acids (including GABA) than white rice. Soaking the rice in freshly-brewed green tea adds a pleasing flavor and increases the medicinal value. It also helps to prevent the rice from spoiling during its 18-24 hour germination period.

For more information about germinated brown rice, please see this excellent article at Kitchen Stewardship

Queen of the Sun [Documentary Trailer, HD]

June 15, 2011November 15, 2016 / Ren

What are the bees telling us? Crank it up!

About the film

In 1923, Rudolf Steiner, a scientist, philosopher & social innovator, predicted that in 80 to 100 years honeybees would collapse. His prediction has come true with Colony Collapse Disorder, where bees are disappearing in mass numbers from their hives with no clear single explanation. In an alarming inquiry into the insights behind Steiner’s prediction QUEEN OF THE SUN: What Are the Bees Telling Us? examines the dire global bee crisis through the eyes of biodynamic beekeepers, scientists, farmers, and philosophers. On a pilgrimage around the world, the film unveils 10,000 years of beekeeping, highlighting how our historic and sacred relationship with bees has been lost due to highly mechanized industrial practices. Featuring Michael Pollan, Vandana Shiva, Gunther Hauk and beekeepers from around the world, this engaging, alarming and ultimately uplifting film weaves together a dramatic story that uncovers the problems and solutions in renewing a culture in balance with nature..

What’s up, @WholeFoods, #GMOs got your tongue?

Movie Review: ‘QUEEN OF THE SUN: What Are the Bees Telling Us?’ (movies.nytimes.com)

Third Annual International Raw Milk Symposium

April 12, 2011November 15, 2016 / Ren

Save the Date!! May 7, 2011

Third Annual International

Raw Milk Symposium to Highlight

Choice for Producer and Consumer

April 11, 2011–Falls Church, VA—The explosive increase in raw milk consumption—according to CDC statistics, at least ten million Americans now consume raw milk—has created innovative partnerships between consumers and their farmers. By accepting responsibility in their food choices, Americans are paving the way to the next phase of the US local food movement: partnership with producers to ensure we a way of providing raw milk and other healthy foods that our families require for good health.

The Farm-to-Consumer Foundation and the Foundation for Consumer Free Choice will co-host the Third Annual Raw Milk Symposium: Producer-Consumer-Choice in Bloomington, Minnesota. The event will be held on Saturday, May 7, 2011, 8:30 am – 4:30 pm at the Embassy Suites Hotel in Bloomington. It is open to the public. Farmers and consumers are especially invited to learn more about the safety and health benefits of Raw Milk as well as the critical relationship between producers and Consumers

Featured speakers at the event include:

Ted Beals, M.S., M.D. – He is a retired pathologist with a special interest in the relationship of raw milk to the specific facts surrounding its safety.
Sally Fallon Morell, M.A. – Author of the best-selling cookbook, Nourishing Traditions and President of the Weston A. Price Foundation.
David Gumpert – Author, journalist and reporter, and host of the on-line journal, The Complete Patient. His most recent book is The Raw Milk Revolution.
Sylvia Onusic, Ph.D. – A nutritionist and writer/journalist in the areas of traditional and whole foods and public health with a particular knowledge of the European perspective.
Michael Schmidt – Trained in biodynamic farming in Germany, he moved to his farm in Canada in 1983 where he won a monumental court decision in 2009 for raw milk access.
Catherine Shanahan, M.D. – Author of the books Deep Nutrition and Food Rules, she is a board certified family physician trained in biochemistry and genetics.
Alan Watson – Author of two books, 21 Days to a Healthy Heart and Cereal Killer, which delineates the unintended consequences of the typically recommended low fat diet.

The Farm-to-Consumer Foundation through education and charitable relief, supports farmers engaged in sustainable farm stewardship and promotes consumer access to local, nutrient dense food.

To learn more about the Farm-to-Consumer Foundation, or to make a donation, visit their website, http://farmtoconsumerfoundation.org. The phone number is: 513-407-8899.

Press Contact: Kimberly Hartke, Publicist
A Campaign for Real Milk, realmilk.com
press@westonaprice.org
703-860-2711, cell 703-675-5557

Bison and Wild Boar Meatloaf with Chile Molido BBQ, Sweet Potato Mash

March 16, 2011 / Ren

Free-range bison from Thunder Heart is loosely mixed with coarsely-ground wild boar from Broken Arrow Ranch, browned onions, garlic, a pastured egg, a little chile molido BBQ sauce and just enough bread crumbs to hold it all together.

Baked at 350 degrees for 20 minutes, then slathered with more BBQ sauce and returned to the oven until done. Thickly sliced and served over a bed of mashed sweet potatoes seasoned with cracked cumin and coriander..

For thousands of years the Coahuitecan people have lived as indigenous hunter-gatherers in extended family groups or tribes from just north of present day San Antonio south to the Rio Grande and the Northern Mexico state of Coahuila. They were a Bison culture whose lifeways, religion, and culture revolved around their relationship with the sacred animal that sustained them.

For the Native American people the Bison is the symbol of abundance; a powerful reminder from the natural world that through respect for our earth and the creatures who inhabit it, we are provided for. –Shape Ranch

French Onion Soup with Parmigiano-Reggiano-Crusted Sourdough Croutons

February 2, 2011 / Ren

Yellow onions and leeks are mandoline-sliced and browned in a little butter with fresh thyme, bay and cracked allspice, then simmered in equal parts homemade chicken and beef bone broth, a little raw cider vinegar, sea salt and freshly-ground black pepper. Served with Parmigiano-Reggiano-crusted sourdough croutons..

French Onion Soup with Parmigiano-Reggiano-Crusted Sourdough Croutons

3 medium yellow onions, peeled and quartered
1 medium leek, trimmed and rinsed free of dirt and sand
1-1/2 tablespoons cultured/pastured butter
1 teaspoon freshly-cracked allspice
2 small bay leaves
1 small bunch fresh thyme, stripped
3 cups homemade beef stock or broth
3 cups homemade chicken stock or broth
1/4 cup raw apple cider vinegar
sea salt and freshly-ground black pepper

2 slices sourdough boule, torn into 1-inch pieces
1-1/2 tablespoons cultured/pastured butter
2 tablespoons shredded Parmigiano-Reggiano

Combine beef and chicken broth in a heavy pot and bring to a rapid boil. Reduce heat to medium and allow to simmer until reduced in volume by about 25%. Add vinegar, reduce heat to medium-low and keep hot.

Meanwhile, slice onions and leeks to about 1/8-inch thickness (a mandoline makes this easy) and add to a hot, dry skillet. Stir often until onions begin to brown, then add butter, bay, allspice and thyme and continue to cook until onions are well browned, about 10-15 minutes.

Pour onion mixture into reduced stock and stir to combine. Allow to simmer 10 minutes. Season to taste with sea salt and freshly-ground black pepper.

Meanwhile, saute torn sourdough in butter until golden brown on all sides. Sprinkle croutons with Parmigiano-Reggiano and allow to melt and get a little crisp. Remove from heat.

Ladle hot soup into bowls, dress with croutons and serve immediately.

Vegan Aloo Gobi

January 31, 2011 / Ren

Fresh cauliflower, plum tomatoes, green chiles, sweet potatoes and ginger are sauteed and seasoned with toasted coriander, cumin, turmeric, brown mustard seeds, ajwain and nigella seeds. Garnished with fresh cilantro and served with warm onion and garlic naan..

Vegan Aloo Gobi

Aloo gobi (Hindi: आलू गोभी is a dry Indian and Pakistani cuisine dish made with potatoes (aloo), cauliflower (gob(h)i) and Indian spices. It is yellowish in color due to the use of turmeric, and occasionally contains kalonji and curry leaves. Other common ingredients include garlic, ginger, onion, coriander stalks, tomato, peas, and cumin. A number of variations and similar dishes exist, but the name remains the same.

This post is part of Meatless Monday!

Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health.

(Vegetarian) Sweet Potato Curry with Aged Cashew Basmati

November 14, 2010November 15, 2016 / Ren

Deep crimson in color with a slightly fruity flavor and mild to medium heat, Kashmiri chiles (Kashmiri mirch) are in such demand that there just aren’t enough to go around. Combined here with ghee-fried onions, garlic, fresh ginger, Ceylon cinnamon and diced sweet potatoes..

Sweet Potato Curry with Aged Cashew Basmati

2 tablespoons ghee (substitute raw coconut oil)
1/2 medium yellow onion, diced
2 cloves garlic, minced
1 tablespoon fresh ginger, minced
1-2 small green chilies, stemmed, seeded and minced
1 large ripe tomato, diced
1 4″ section fresh curry leaf
1 3″ piece Ceylon cinnamon
2 tablespoons Kashmiri mirch
1 teaspoon turmeric
1 teaspoon cumin seeds
2 cups sweet potatoes, peeled and diced
2 cups vegetable stock
1/2 cup unsweetened coconut cream, plus extra for garnish
1/4 cup fresh coriander leaf, chopped
sea salt and black pepper

Melt the ghee in a heavy skillet over medium-low heat until shimmering. Add onions and chilies and gently fry until tender. Add cumin, curry leaves and cinnamon and cook 5 minutes, stirring often.

Add Kashmiri murch and turmeric and stir to form a paste. Continue to stir and fry for 2 minutes, stirring constantly. Add tomatoes, sweet potatoes and stock, partially cover and simmer until potatoes are tender, about 30 minutes.

Remove from heat and stir in coconut cream and coriander. Season to taste and serve immediately over aged cashew basmati.

Like fine wine, basmati rice tends to improve with age. High quality basmati may be stored for up to 10 years to enhance its flavor, bouquet and cooking characteristics.

This post is part of Meatless Monday!

Sweet Potatoes, 10 Ways: Meatless Monday Recipe Roundup (blisstree.com)
Recipe From Harlem Community Farm Share (harlemworldblog.wordpress.com)

Wise Traditions 2010 – The Politics of Food

August 22, 2010 / Ren

Who Should Attend Wise Traditions?

Doctors, nurses, nutritionists, dietitians, parents, students, food writers, food providers, farmers, public servants, teachers, patients, activists, agriculture professionals, people interested in nutrition, people with no interest in nutrition, people who love to cook, people who hate to cook, people who like to eat, Baby Boomers concerned about their health, grandparents concerned about their grandchildren, couples who want healthy babies, people who want answers, people who love controversy. . . and You!

Featured speakers include Natasha Campbell-McBride MD, author of Gut and Psychology Syndrome, Sally Fallon Morell, MA, author of Nourishing Traditions, Joel Salatin, farmer and author of Everything I Want to Do is Illegal, The Real Food Media bloggers and many, many more!

Full conference registration includes conference materials, Friday sessions, Friday lunch, Friday Dinner and Evening Activities, Saturday joint sessions, Saturday lunch, Saturday evening awards banquet, Sunday sessions and Sunday lunch.

For more information or to register, please visit it The Weston A. Price Foundation.

9 Reasons to Beware Eggs (thedailybeast.com)
Food! Summer! Farmers! Greens! (beliefnet.com)
WATCH: Joel Salatin talks about building forgiveness into the system (chelseagreen.com)

(Vegan) Curried Carrot Soup with Roasted Cashews and Coconut Cream

June 29, 2010 / Ren

Heirloom carrots are simmered in vegetable stock with yellow onions, green chiles, ginger and garlic and seasoned with toasted coriander and cumin. Served with turmeric-scented basmati, roasted cashews and fresh cilantro.

Curried Carrot Soup with Roasted Cashews and Coconut Cream

For the Soup

1 bunch fresh carrots, trimmed, scrubbed and coarsely chopped
2 small yellow onions, coarsely chopped
2 cloves garlic, peeled
1-1/2 teaspoons freshly-grated ginger
1 teaspoon cumin seeds
2 tablespoons coriander seed
1/2 teaspoon fenugreek
1/2 teaspoon mustard seeds
1 tablespoon paprika
1 small sprig fresh curry leaves
1-2 fresh green chiles, chopped
1 tablespoon virgin coconut oil
1-1/2 cups vegetable stock
1/2 cup coconut milk
sea salt and freshly-ground black pepper

rice
cashews
cilantro
coconut cream

Roast carrots in a 350 degree oven for 15 minutes. Add onions, garlic, coriander and cumin seeds and roast 15 minutes more.

Melt coconut oil in a Dutch oven over medium heat. When shimmering add curry leaf, fenugreek, mustard, chiles and coriander seeds. Cook until the mustard seeds begin to pop and the curry leaves are crisp. Stir in paprika and ginger and cook 1 minute.

Add roasted vegetables and stock and simmer 15 minutes. Working in batches if necessary, carefully puree soup in a blender until smooth. Strain into a clean pot and simmer 10 minutes. Whisk in coconut milk and simmer 5 minutes. Season to taste with salt and pepper.

To serve, place a mound of turmeric-scented basmati in a bowl and ladle soup all around. Spoon a little coconut cream over the rice and swirl into the soup. Garnish with toasted cashews, minced chiles and chopped cilantro.

Spanish Kale and Chorizo Soup

April 11, 2010 / Ren

Here’s a simple, nourishing soup of homemade bone broth, Spanish cooking chorizo, Arroz bomba de Calasparra, fresh garden vegetables, fennel pollen and oregano..

Spanish Kale and Chorizo Soup

Kale is extraordinarily high in Vitamin K (778%) and is an excellent source of beta-carotene and Vitamins A and C.

1 quart homemade chicken stock
1 tablespoon Spanish olive oil
1/3 pound Spanish cooking chorizo, thinly sliced
1 Spanish onion, cut into 1/2 inch dice
2 Roma tomatoes, cored and diced
1/4 cup soft sun-dried tomatoes, chopped
1-2 Danvers carrots, oblique-cut
1-2 celery stalks, bias-cut
1-2 green garlic bulbs & tops, thinly sliced
1 cup kale, rinsed, ribbed and cut into chiffonade
1 tablespoon fennel seed
1 teaspoon fennel pollen (optional)
1/2 teaspoon crushed red chili
1 teaspoon dried wild mountain oregano
1 teaspoon freshly-ground black pepper
1/2 cup Arroz bomba de Calasparra or other good paella rice
sea salt

Sauté carrots in olive oil until about 2/3 done. Add sausage, celery, onions, fennel seed and rice and stir to coat. Sauté until onions are opaque, about 3 minutes.

Add tomatoes, sun-dried tomatoes and chicken stock and simmer 15 minutes. Add green garlic, kale, chili and oregano and simmer until rice done, about 15 minutes. Season to taste with sea salt and freshly-ground black pepper, then ladle into bowls and drizzle with a little olive oil. Finish with a sprinkle of fennel pollen.

This recipe can be easily adapted for a vegetarian diet by substituting vegetable stock and eliminating the chorizo.

Shiitake and Leek Flower Soup

March 7, 2010 / Ren

Sautéed fresh shiitake mushrooms, garlic, shelled ginkgo nuts, young bamboo sprouts, fresh leek flowers and a fried quail egg in a flavorful vegetable broth with fermented soy..

Shiitake and Leek Flower Soup

3 cups vegetable broth (recipe follows)
1 pinch ground star anise
1/4 teaspoon ground fennel seeds
1/4 teaspoon ground cloves
1/2 teaspoon ground Szechuan pepper
1/4 cup traditionally fermented organic soy sauce
1 palmful fresh cilantro, chopped
1 palmful fresh leek flowers, sliced
1/4 cup slender bamboo shoots, sliced
3 cloves garlic, thinly sliced
1/4 cup shelled ginkgo nuts, halved
2 tablespoons pastured butter
1-2 fresh red chilies
fresh quail eggs

Bring vegetable broth to a boil, reduce heat and simmer with anise, fennel, cloves, pepper, chilies and soy.

Sauté mushrooms, ginkgo, and garlic in butter until golden brown and add to the soup along with the leek flowers. Simmer 5 minutes, then add chopped cilantro. Ladle into warm bowls and top with a fried quail egg.

For the Vegetable Stock (recipe from Gourmet magazine)

1/2 lb portabella mushrooms, caps and stems cut into 1-inch pieces
1 lb shallots, left unpeeled, quartered
1 lb carrots, cut into 2-inch pieces
2 red bell peppers, cut into 1-inch pieces
6 fresh flat-leaf parsley sprigs (including stems)
5 fresh thyme sprigs
4 garlic cloves, coarsely chopped
2 tablespoons olive oil
1 cup dry white wine
2 bay leaves (not California)
1 cup canned crushed tomatoes
2 qt water

Preheat oven to 425°F.

Toss together mushrooms, shallots, carrots, bell peppers, parsley and thyme sprigs, garlic, and oil in a large flameproof roasting pan. Roast in middle of oven, turning occasionally, until vegetables are golden, 30 to 40 minutes.

Transfer vegetables with slotted spoon to a tall narrow 6-quart stockpot. Set roasting pan across 2 burners, then add wine and deglaze pan by boiling over moderate heat, stirring and scraping up brown bits, 2 minutes. Transfer to stockpot and add bay leaves, tomatoes, and water. Bring to a boil, then reduce heat and simmer, uncovered, stirring occasionally, 45 minutes. Pour through a large fine sieve into a large bowl, pressing on and discarding solids, then season with salt and pepper. Skim off fat. Use within 1 week or freeze up to 3 months.

Tulsi Chai

January 25, 2010 / Ren

Revered in India for over 5,000 years as an adaptogenic balm for body, mind and spirit, modern research suggests that tulsi may be effective in supporting the heart, blood vessels, liver and lungs and may also help regulate blood pressure and blood sugar.

A soothing and healing decoction of holy basil, green tea, fresh ginger, cardamom, cinnamon, cloves and nutmeg with fresh milk and a touch of raw honey.

Tulsi Chai

Makes about 2 cups (adapted from a recipe in The Herb Companion)

1/2 cup fresh holy basil leaves, compacted or a scant 1/4 cup dried
2 cups cold, filtered water
2 rounded teaspoons green tea
2 green cardamom pods, crushed
one 1/4 inch-thick slice fresh ginger
one 2 inch length Ceylon cinnamon
2 whole cloves
freshly-grated nutmeg
honey to taste
milk to taste

Bring water to to a boil in a small saucepan. Add basil, cover and simmer 3 minutes. Stir in tea and spices, cover and steep 3-5 minutes. Remove from heat and allow to cool slightly, then pour through a fine-mesh strainer. Stir in milk and honey to suit and garnish with grated nutmeg and crystallized ginger. May be served warm or cold.

Real Food Face-Off, Week One

January 14, 2010November 15, 2016 / Ren

Our savvy & gracious friend Katie @ Kitchen Stewardship has organized a Real Food Face-Off, wherein two dozen+ bloggers answer a series of questions such as “name the top food scoring highest on both the nutritional and budget scale” and “what was the hardest transition to make to real food”.

Be sure to catch Katie’s interview on Blog Talk Radio then read what Jo-Lynne and I have to say about some of your real food questions!

Jo-Lynne making Katie's granola bars (click for video)

“We are men and women, parents and grandparents, human beings trying to do the best with our food.. and willing to share our thoughts with the world…”

Red Lentils Tarka with Raisin Chutney

January 11, 2010 / Ren

A warming and soothing vegetarian dish of red lentils seasoned with cumin, asafoetida, garlic and curry leaves, served with lacto-fermented raisin chutney and toasted flatbread..

Red Lentils Tarka with Raisin Chutney

For the Chutney (adapted from a recipe by Sally Fallon)

1 1/2 cups organic raisins, soaked in warm filtered water for 1 hour
2 cloves of garlic, peeled
1/2 bunch fresh cilantro leaves
10 black peppercorns
1/4 teaspoon red pepper flakes
1 tablespoon coriander seeds
1/2 tablespoon cumin seeds
1/2 tablespoon anise seeds
1/2 tablespoon freshly grated ginger
1 teaspoon sea salt
2 tablespoons whey
1/2 cup filtered water

Place garlic and cilantro in food processor and pulse a few times. Drain raisins and add to food processor along with peppercorns, red pepper flakes, seeds and ginger. Pulse a few times until the mixture becomes a coarse paste. Transfer to a pint-sized, wide-mouth mason jar and press down lightly with a wooden pounder or a meat hammer. Mix salt and whey with water and pour into jar. You may need to poke a few holes in the chutney to allow liquid to percolate through. Add more water if necessary to cover the chutney. The top of the chutney should be at least 1 inch below the top of the jar. Cover tightly and keep at room temperature for about 2 days before transferring to refrigerator. The chutney should be eaten with 2 months.

For the Lentils

1 cup split red lentils, picked over, rinsed and drained
3 cups vegetable stock or filtered water
1/2 teaspoon turmeric
1/2 teaspoon freshly-ground black Tellicherry peppercorns
1 bay leaf

Combine lentils and stock in a heavy saucepan and bring to a boil. Skim off any scum, then reduce heat to a simmer. Add turmeric, pepper and bay. Cover and simmer until thick and tender, about 40 minutes.

For the Tarka (adapted from a recipe by Madhur Jaffrey)

2 tablespoons ghee
1/3 teaspoon asafoetida
1/2 teaspoon whole cumin seeds
1 teaspoon curry leaves, chopped
1-2 small fresh red chillies, chopped
1 clove garlic, coarsely minced
1/2 small onion, diced
1 plum tomato, chopped

Heat ghee in a heavy skillet over medium heat until it shimmers. Add the asafoetida and let it sizzle for 30 seconds. Add the cumin and chilies and cook until the chillies begin to get crisp, about 1 minute. Add onions and cook until browned. Add tomato and garlic and cook until garlic is browned. Stir the tarka (including all of the liquid) into the lentils, cover and let stand 5 minutes to combine the flavors.

Serve hot with raisin chutney and toasted flatbread.

This post is in support of Meatless Monday, whose goal it is to goal is to help reduce
meat consumption by 15% in order to improve personal health and the health of our planet.

Fergus Henderson’s Roast Bone Marrow & Parsley Salad

January 1, 2010 / Ren

Unctuous is the word that comes to mind when describing Fergus Henderson‘s signature Roast Bone Marrow & Parsley Salad..

unctuous, from Latin unguere, ungere (‘to anoint’), adjective; rich, lush, intense, with layers of concentrated, soft, velvety flavor.

1872, Bayard Taylor, Beauty and The Beast; and Tales of Home, ch. 3:

The halls and passages of the castle were already permeated with rich and unctuous smells, and a delicate nose might have picked out and arranged, by their finer or coarser vapors, the dishes preparing for the upper and lower tables.

Prized by Native Americans for centuries, this CLA, kcal, mineral and vitamin-rich LDL cholesterol-lowering fat is absolutely delicious served with grilled bread and a simple salad of parsley, capers, shallots, fresh lemon and crunchy sea salt flakes..

Fergus Henderson's Roast Bone Marrow & Parsley Salad

Serves 4 (adapted from Fergus Henderson)

8 to 12 center-cut beef or veal marrow bones, 3 inches long, 3 to 4 pounds total
1 cup roughly chopped fresh parsley
2 shallots, thinly sliced
2 teaspoons capers
1 1/2 tablespoons extra virgin olive oil
2 teaspoons fresh lemon juice
Coarse sea salt to taste
At least 4 1/2-inch-thick slices of crusty bread, toasted.

Preheat oven to 450 degrees. Put bones, cut side up, on foil-lined baking sheet or in ovenproof skillet. Cook until marrow is soft and has begun to separate from the bone, about 15 minutes. (Stop before marrow begins to drizzle out.)

Meanwhile, combine parsley, shallots and capers in small bowl. Just before bones are ready, whisk together olive oil and lemon juice and drizzle dressing over parsley mixture until leaves are just coated. Put roasted bones, parsley salad, salt and toast on a large plate. To serve, scoop out marrow, spread on toast, sprinkle with salt and top with parsley salad.

The Best of 2009

January 1, 2010November 15, 2016 / Ren

I’m pleased as punch (and really surprised!) to have been named as one of the Austin Chronicle’s Top Food Blogs in that paper’s New Years Day 2010 issue. Thank you, Kate Thornberry, and thank you Austin for being such an incredible source of organic, sustainable and ethical food. Our local farmers, farmers’ markets, food fighters, co-op and delivery services are among the very best anywhere!

A BIG thanks to Food Renegade, The Nourishing Gourmet, Kelly the Kitchen Kop, Cheeseslave & the rest of the Real Food Media folks, GNOWFGLINS and thanks especially to Jenny at the Nourished Kitchen – you guys amuse, enthuse, inform, challenge and inspire me every day.

It’s been an amazing year! Here’s a look back at what you told me you liked the most..

10) Avocado Black Bean Quesadillas (1,822 views) Fresh whole wheat tortillas, homemade chili con queso, avocado, black beans and heirloom tomato..

9) Roasted Asparagus with Capicola and Balsamic Grilled Peppers (1,853 views) Fresh pan-roasted asparagus wrapped in balsamic grilled peppers and capicola, with basil leaves, pecorino Romano and black olives..

8) Filet de Bœuf Béarnaise (2.314 views) Pan-roasted grass-fed filet mignon, asparagus tips, shiitake mushrooms, heirloom tomato and sauce béarnaise..

7) Triple Chocolate Espresso Coconut Cookies (2,403 views) Thanks, Heidi!

6) Heirloom Tomato Basil Sauce (2,457 views) Is there anything better (or easier) than tomato sauce made from the freshest ingredients? Not only delicious, fresh cooked tomatoes are are loaded with lycopene and vitamins A and C..

5) Black Pepper and Rosemary Sweet Potato Crisps (4,325 views) Move over, junk food..

4) Grilled Cheese Soup (5,433 views) Simmering vegetable stock, sourdough croûtons, fresh basil, scallions, Roma tomatoes and raw cheeses..

3) Kentucky Bourbon-Glazed Chicken (5,735 views) Local, pastured chicken brined overnight with garlic, peppercorns and lemon peel, then slow-roasted with homemade coarse mustard, wild honey, fresh tarragon and Kentucky bourbon..

2) Roasted Corn Chowder with Scallops and Bacon (11,061 views) Roasted sweet corn with poblano peppers, onions, seared scallops and smoked bacon..

1) Tamatem Ma’Amrine (11,362 views) Moroccan dish of roasted tomatoes stuffed with albacore, capers, olives and preserved lemon..

: 10) Quesadillas

: 9) Roasted Asparagus

: 8) Filet of Beef

: 7) Triple Choc Cookies

: 6) Heirloom Tomato Sauce

: 5) Sweet Potato Crisps

: 4) Grilled Cheese Soup

: 3) Bourbon Chicken

: 2) Roasted Corn Chowder

Wild Mushroom Soup with Green Garlic and Toasted Barley

December 18, 2009 / Ren

“medicinal mushrooms have been shown to boost heart health, lower the risk of cancer, promote immune function, ward off viruses, bacteria and fungi, reduce inflammation, combat allergies, help balance blood sugar levels and support the body’s detoxification mechanisms”

Wild shiitake, maitake and porcini mushrooms are simmered in homemade vegetable stock with green garlic, onions, parsley, sherry and toasted barley and seasoned with fresh thyme, sea salt and black pepper. A drizzle of truffle oil seals the deal..

Wild Mushroom Soup with Toasted Barley

Serves 2

2 cups homemade vegetable stock
1 1/2 cups dried shiitake, maitake and porcini mushrooms
1/2 cup barley
1 tablespoon pastured butter
2 bulbs green garlic, including leaves, sliced
1/4 cup yellow onion, diced
1 teaspoon fresh thyme
2 teaspoons truffle oil, divided
1 1/2 oz medium sherry
2 tablespoons parsley, chopped
sea salt and freshly-ground black pepper

Bring vegetable stock to a boil then remove from heat. Add mushrooms and steep for 1 hour.

Heat butter and half of the truffle oil in a heavy saucepan over medium-low heat. Add barley and cook, stirring often, until lightly browned. Add onions and garlic and cook until softened, about 5 minutes.

Roughly chop re-hydrated mushrooms and add to the pan with thyme. Add strained mushroom soaking liquid and simmer until barley is tender, about 25 minutes. Add sherry, parsley and simmer 5 minutes. Adjust seasoning with salt and pepper and serve garnished with a sautéed mushroom cap and a drizzle of truffle oil.

This post is part of The Food Renegade’s Fight Back Friday!

Red Lentil Dahl with Spinach and Curried Yogurt

December 7, 2009 / Ren

With approximately 26% of their calories from protein, lentils have the third-highest level of protein by weight, of any plant-based after soybeans and hemp. Lentils are an important part of the diet in the Indian subcontinent, which has large vegetarian population.

Made with spices of Ayurvedic importance, this is a powerfully healthy and healing dish..

Red Lentil Dahl with Spinach and Curried Yogurt

Serves 2 (adapted from a recipe by the Post-Punk Kitchen)

1 tablespoon ghee
1 small yellow onion, chopped
1 1/2 teaspoons fresh ginger, grated
2 garlic cloves, minced
1 cup fresh spinach, chopped
1 teaspoon sea salt
1/2 cup dried red lentils, rinsed and picked over
1 tablespoon tomato paste
2 cups vegetable stock
2 plum tomatoes, chopped
juice of 1/2 lime
1/4 cup fresh cilantro, chopped

1 teaspoon mustard seeds
1/2 teaspoon fenugreek seeds
1 teaspoon coriander seeds
1/2 teaspoon cumin seeds
3 whole cloves
1/2 teaspoon hulled cardomom
1 teaspoon turmeric
1/2 teaspoon black pepper
2 dried red chiles, seeded

1/4 cup plain yogurt
1 teaspoon good curry powder

Toast whole spices in a dry skillet over medium heat, shaking often until fragrant, about 5 minutes. Transfer to a spice grinder and pulse with chiles. Set aside.

Heat ghee in a heavy skillet over medium heat and fry onions until golden. Add tomatoes and cook until most of the liquid has evaporated. Add ginger, garlic, turmeric, black pepper and toasted spices and fry 5 minutes.

Add vegetable stock and lentils and bring to a boil, then reduce heat and simmer until lentils are tender, about 20-25 minutes. Add spinach and cook 3 minutes, then add lime and cilantro, adjusting consistency with tomato paste if necessary.

Serve over brown basmati and top with a dollop of curried yogurt.

This post is in support of Meatless Monday, whose goal it is to goal is to help reduce
meat consumption by 15% in order to improve personal health and the health of our planet.

Marly’s Peachy Kéfir

November 22, 2009 / Ren

This delicious beverage of cultured milk, fresh ginger, peaches, lemon and raw wildflower honey is powerfully pro-biotic, anti-inflammatory and warming..

Marly's Peachy Kéfir

For the Cultured Milk

1 quart fresh whole milk
5 grams kéfir starter

Slowly heat milk to 185 degrees (use a thermometer) then immediately remove from heat and allow to cool to between 73-77 degrees. Dissolve 5 grams kéfir starter in 1 cup of the cooled milk then add back into the quart and stir to combine.

Pour the inoculated milk into a clean glass container, cover and let stand at room temperature until curd forms, about 24 hours. Transfer to refrigerator and chill overnight.

For the Smoothies

2 cups cultured milk
1 1/2 cups frozen organic peaches (use fresh when in season)
2 teaspoons freshly-squeezed lemon juice
1 teaspoon freshly-grated ginger (substitute ginger powder)
1-2 tablespoons raw wildflower honey

Add all ingredients together in a blender and process until smooth.

Elderberry Syrup

October 23, 2009 / Ren

“European elder is a plant native to Europe, Northern Africa, and Western-and Central Asia. Its flowers and berries have a long history of use in traditional European medicine. Elder berries have also been used for making preserves, wines, winter cordials, and for adding flavor and color to other wines. Native Americans used the flowers, berries, and bark of elderberry trees to treat fevers and joint pain for hundreds of years, but elderberry’s real claim to fame is as a cure for the flu. Israeli researchers have developed five formulas based on elderberry fruit that have been clinically proven to prevent and ameliorate all kinds of influenza.” –Mountain Rose Herbs

“This syrup is especially helpful for those with colds or flu. The elderberry will assist with the healing while the added cinnamon, ginger and cloves will help the syrup to be warming and the honey adds an antibiotic and quality while also making the syrup soothing for sore throats and coughs. Take 1 tablespoon per hour during illness. Elderberry syrup is also a wonderful preventative so you can take a few tablespoons of this syrup each day during cold and flu season to help avoid getting sick. Better yet, pour it over your pancakes and benefit from it’s health promoting properties while enjoying this special breakfast treat!” –HerbMentor

1/4 pound dried organic elderberries (Sambucus nigra)
5 cloves
1 cinnamon stick
1 heaping tablespoon grated fresh ginger
2 cups filtered water
1 cup raw honey

Combine all ingredients except honey in a small pot. Bring to the boil, then cover and simmer until the liquid has reduced in volume by half, about 25 minutes. Allow to cool to room temperature, then stir in honey. Transfer to a sterile jar and store in the refrigerator for up to 2 weeks.

Take up to 1 tablespoon per hour during illness or up to 3 tablespoons per day during cold and flu season to help avoid getting sick.

This post is part of The Food Renegade’s Fight Back Fridays

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.

Roasted Asparagus and Maitake Soup

October 20, 2009 / Ren

Oven-roasted asparagus tips, maitake mushroom, ginger, green onions, poached duck egg and brown rice in a healing miso bone broth..

Roasted Asparagus and Maitake Soup

Lightly coat fresh asparagus tips and Maitake mushrooms (Hen of the Woods) with melted pastured butter. Season with freshly-cracked pepper (no salt) and roast in a 400 degree oven until the asparagus begins to caramelize and the mushrooms begin to crisp on the edges. Set aside.

Meanwhile, cook organic short-grain brown rice in homemade chicken stock with the melted butter and juices from the roasted vegetables until just tender, about 50 minutes.

Reduce heat to medium low and add crushed garlic, minced fresh ginger, thinly sliced green onions and coarsely chopped maitake. Stir to combine.

Carefully pour one or more duck eggs from a dish directly into the simmering soup. Cover and cook until the eggs are set, about 7 minutes more-or-less.

Remove from heat a stir in a spoonful of miso.

Garnish with a little red pepper and some pea shoots or micro-greens and serve immediately.

: Roasting vegetables intensifies their flavor

: Roasted Asparagus and Maitake Soup

Pomegranate Chutney

October 14, 2009 / Ren

Fresh pomegranate seeds, coriander, green onions, chiles, ginger and red currant coulis..

Pomegranate Chutney with Salmon

For the Red Currant Coulis (adapted from saveur.com)

1 cup red currants, rinsed, stemmed and picked over
1/3 cup filtered water
1 tablespoon rapadura or other non-refined sweetener to taste
pinch of salt

Bring currants and water to a rapid boil, then reduce heat and simmer until currants begin to break apart, about 10 minutes.

Stir in salt and sugar, then mash all together with the back of a wooden spoon. Allow to cool to room temperature before refrigerating for up to two weeks.

For the Chutney (adapted from a recipe by Sunset Magazine)

1/4 cup red currant coulis
1/4 cup thinly sliced green onions
1/2 cup fresh pomegranate seeds
1 1/2 teaspoons minced fresh ginger
2 small Serrano chiles, finely minced
1/2 teaspoon ground coriander seeds
1 1ablespoon freshly squeezed lemon juice
sea salt and and freshly-ground pepper

Combine all ingredients in a non-reactive bowl. Add a little more coulis if too thin, a little pomegranate juice if too thick. Season to taste with salt and pepper.

Pomegranate Chutney is high in vitamins C and B5 and contains numerous free-radical scavenging phytochemicals that may help to reduce heart disease risk factors.

Try pomegranate chutney with salmon and leafy greens for extraordinary flavor and nourishment!

: Pomegranate Chutney

This post is part of Real Food Wednesdays

Vegetarian Pindi Chana

October 10, 2009 / Ren

A traditional, healing curry of tomatoes, onions, chiles, cashews and spices fried in ghee with chickpeas, plump raisins, fresh pomegranate seeds and cilantro.

Pindi Chana

2 cups cooked chickpeas
2 plum tomatoes
1 small white onion
2-4 small green chiles
2 cloves garlic, minced
1 1/2 teaspoons freshly-grated ginger
2 tablespoons ghee or clarified butter (substitute olive oil for vegan option)
1/2 cup large black raisins
1/4 cup cashews, chopped
1/4 cup fresh pomegranate seeds
1 teaspoon crushed star anise
1/2 tablespoon turmeric
1/2 tablespoon paprika
1 teaspoon black pepper
1 teaspoon sweet cinnamon shards
1 1/2 teaspoons hulled cardamom
1 teaspoon cumin seeds
1 bay leaf
1 tablespoon minced curry leaves
1/4 cup fresh cilantro, chopped
1/2 cup filtered water

Heat ghee in a heavy skillet over medium heat. Add onions and all of the whole spices (including bay) and sauté until onions are browned, about 5 minutes.

Stir in turmeric and paprika to form a thick paste.

Add chiles and tomatoes and continue to cook until tomatoes have released their water, about 5 minutes.

Add chickpeas, water, raisins and remaining spices and simmer 15 minutes.

Add cashews, pomegranate seeds and cilantro and stir to combine.

Serve accompanied with aged basmati rice or flat-bread.

Get Cultured! Free!

October 9, 2009November 14, 2016 / Ren

“Born of necessity and waste-not-want not attitude, probiotic foods have nourished the human race for thousands of years and appear in one form or another in traditional cuisines cross-globally. Fermented foods are rich in probiotics – those beneficial bacteria that keep our immune systems and digestive tracts running smoothly and healthfully.”

Get Cultured: Probiotic Foods from a Nourished Kitchen, the first of many e-books detailing tried-and-true nourishing recipes, Get Cultured details thirteen recipes from classics like pickled jalapeños and real sauerkraut to the exotic like Vietnamese preserved limes, green salsa and cortido.

Each recipe in Get Cultured focuses on nourishing pro-biotic, naturally fermented vegetables and all the recipes are dairy-free.

>>> Check it out at nourishedkitchen.com/get-cultured/

Antidote Salad

September 25, 2009November 15, 2016 / Ren

Today’s post isn’t so much about any particular dish (although this salad was really good) as it is a reminder to myself of why I choose to eat clean, healthy nourishing food.

Earlier today I ate a cheeseburger & fries with the guys at a local joint. While the food tasted OK at the time, I knew I was in trouble less than an hour later when the industrial CAFO burger & potatoes fried in God-knows-what kind of unnatural hydrogenated oil together felt like a greasy, soggy bowling ball in my gut. Back at work, I resisted the urge to crawl under my desk & sleep it off.

It is readily apparent why America is so sick.

At home this evening, I knew I needed to make up for the nutritionally empty & otherwise damaging lunch, so I gathered up what I could from the garden, pantry and fridge and made this Antidote Dinner Salad..

Antidote Salad

Kamut pasta, raw virgin olive oil, raw and pickled peppers, olives, scallions, Lupini beans, avocado, anchovies, fresh basil and oregano, tomatoes, watercress, pea shoots, prosciutto, white balsamic and lots of coarse sea salt and freshly-ground pepper.

I swear I felt completely restored almost immediately!

: Antidote Salad

Be a Food Renegade – Fight back against the Standard American Diet (SAD) !

Bengal Lentils with Pea Shoots and Wild Pomegranate

September 24, 2009 / Ren

A traditional, healing dish of sprouted lentils in a spicy, savory tomato sauce with toasted whole spices, onions, peppers, pea shoots and wild pomegranate seeds.

Bengal Lentils with Pea Shoots and Wild Pomegranate Seeds

Sauté whole hulled cardamom, coriander, cumin, fenugreek, bay leaf and true cinnamon in ghee or clarified until fragrant and the seeds begin to “pop” in the in pan.

Add diced white onion, peppers and plum tomatoes and cook, stirring continuously until the oil separates, about 5 minutes.

Add turmeric, paprika, black pepper, freshly-grated ginger and wild pomegranate seeds and simmer gently for 5 minutes.

Add raw, sprouted lentils, pea shoots and chopped cilantro and stir to combine.

Note: if feeding a crowd, you could easily extend this dish with simmered chickpeas

Serve over aged basmati rice or with naan if desired.

: Bengal Lentils with Pea Shoots and Wild Pomegranate

This post is part of the Pennywise Platter Thursday at The Nourishing Gourmet

Wild pomegranate seeds are sometimes used as a spice known as anardana (which literally means pomegranate (anar) seeds (dana) in Persian), most notably in Indian and Pakistani cuisine but also as a replacement for pomegranate syrup in Middle Eastern cuisine. As a result of this, the dried whole seeds can often be obtained in ethnic Indian Sub-continent markets. The seeds are separated from the flesh, dried for 10–15 days and used as an acidic agent for chutney and curry production. Seeds may also be ground in order to avoid becoming stuck in teeth when eating dishes containing them. Seeds of the wild pomegranate daru from the Himalayas are regarded as quality sources for this spice.

Pickled Red Onions (probiotic)

August 25, 2009November 14, 2016 / Ren

Love the idea of making and eating healthy, pro-biotic, homemade sauerkraut or kimchi, but not too crazy about the flavor, or just want to try something different? You might like this super-easy, not-too-tart recipe for pickled red onions..

Pickled Red Onions

(adapted from recipes by David Lebovitz and Sally Fallon)

3/4 cup organic white vinegar
1-1/2 tablespoons non-refined sugar
1 pinch of sea salt
1 bay leaf
5 whole allspice berries
5 whole cloves
1 dried chile pepper
1 large red onion, peeled, and thinly sliced into rings
2 tablespoons whey

Heat all ingredients except the onions and whey in a non-reactive pan until boiling.

Add the onions, reduce the heat to low and stir for 60 seconds.

Remove from heat and allow to cool to room temperature.

Stir in 2 tablespoons whey, then transfer all to a glass jar, allowing at least 1 inch headroom.

Cover and let stand at room temperature for 48-72 hours before transferring to the refrigerator for up to 2 months.

Serve as a condiment or side-dish- pickled red onions are particularly good with Mexican-style pork dishes.

Ready for more? Try 10 Ways to Get More Probiotics (without Dairy)
at The Nourished Kitchen

Dancing Mushroom Shiromiso

August 22, 2009November 14, 2016 / Ren

Saveur

Known as the Hen of the Woods mushroom in North America, the Maitake (dancing mushroom) is revered for its anti-cancer properties and ability to regulate the body’s blood pressure and insulin levels.

Here’s a delicious way to load up on minerals, vitamins, protein and amino acids..

Dancing Mushroom Shiromiso

If not available locally, whole Maitake mushrooms can be ordered from Mountain Rose Herbs

Whole, dried organic Maitake (grifola frondosa)
Fresh scallions, sliced
White miso paste
Organic spinach powder
Homemade chicken bone broth, vegetable stock or filtered water
Low-sodium tamari
Dried organic celery root
Dried hijiki

Soak dried Maitake in filtered hot (not boiling) water for 20 minutes. Set re-hydrated mushroom aside to drain. Reserve soaking liquid.

Drizzle mushroom with clarified butter, sprinkle with pepper and spinach powder and roast in a 350 degree oven until golden brown (about 25 minutes). The mushroom should be slightly crispy on the edges.

Meanwhile, bring reserved soaking liquid and chicken stock to a rapid boil and cook until reduced in volume by 1/3.

Reduce heat and add tamari (be sure to use traditionally-fermented tamari that doesn’t contain hydrolyzed protein) celery root, scallions and hijiki (a wild brown sea vegetable). Simmer for 5 minutes.

Remove broth from heat and stir in white miso paste.

Ladle broth into a bowl or deep plate then place the roasted Maitake on top.

: Maitake Miso

Murgh Jalfrezi Pilau

July 30, 2009 / Ren

A simple, inexpensive, healing curried chicken with rice..

Murgh Jalfrezi Pilau

Pastured chicken thighs, peppers, onions, tomatoes, ginger, cardamom, coriander, lemon juice, cilantro, cumin, chili pepper, turmeric, sea salt, black pepper and saffron.

Toast whole spices in a dry skillet over medium-low until fragrant, perhaps 5 minutes.

Add ghee, pastured butter or coconut oil to the pan and sauté chicken until brown on both sides. Add vegetables and a little filtered water or chicken stock and remaining spices, cover and simmer until fork-tender (about 30 minutes). Brighten with fresh cilantro and a little lemon juice just before serving.

Meanwhile, cook basmati rice in filtered water and/or coconut water and/or chicken stock with curry leaves (optional) until most of the liquid is absorbed, add saffron threads (optional) and seedless raisins, cover two minutes until raisins are plump.

Serve garnished with a dollop of yoghurt or Crème fraîche for a cooling contrast to the spicy curry.

This post is part of the Pennywise Platter at The Nourishing Gourmet

Sunday Chicken

July 26, 2009November 14, 2016 / Ren

You might also like this recipe for Zuni Roast Chicken with Bread Salad

Roast chicken and vegetables is a densely nutritional, healing meal. Here’s a really tasty all-in-one-pan recipe using olive oil, lemon and fresh herbs..

Herb Roasted Chicken with Root Vegetables

Partially peel and par-boil a few potatoes in salted water. Drain, bash and set aside.

Wash a fresh, pastured chicken inside and out with plenty of kosher salt and cold, filtered water. Pat dry.

Stuff the cavity of the bird with fresh rosemary, sage and thyme and set in a large heavy skillet.

Surround the bird with potatoes and coarsely chopped garlic, leeks, purple carrots, beets or whatever root vegetables you have on hand.

Cut a lemon in half and squeeze the juice over the contents of the pan. Add fresh herbs and drizzle everything with olive oil and season with sea salt and cracked pepper.

Roast at 400 degrees until juices run clear, about 1 hour. Allow to rest 10 minutes before carving and serving with pan juices.

Save the bones for soup stock.

(not your average) Liver and Onions

July 23, 2009 / Ren

Sometimes described as metallic or overly strong tasting, mushy or tough or simply uninteresting, beef liver has gotten a bad rap over the years. It doesn’t have to be that way..

Liver and Onions with Bacon and Sage

click to enlarge

Pastured beef liver fried with bacon, just-dug onions, brown mushrooms and fresh sage leaves brings this inexpensive, nutritional powerhouse back to the dinner table. Even the kids will dig it.

Select only the freshest, pastured beef liver, never the frozen feed-lot stuff from the supermarket. Cut into 1/2 strips and lightly dredge in sprouted flour seasoned with sea salt and cracked pepper. Set aside.

Fry uncured, pastured bacon until crisp and all the fat has rendered out.

Add sliced onions and continue to cook until well browned.

Pour off all but 1 tablespoon grease and reserve for another use.

Add 2 tablespoons pastured butter to the hot pan and swirl to combine with the remaining bacon fat.

Add sliced brown mushrooms (I like the dark, earthy-flavored varieties) and sauté until they begin to crisp on the edges.

Make sure that the skillet is still good and hot, then add strips of floured liver and coarsely chopped fresh sage and flat-leaf parsley. Cook until well browned, turn and brown on the other side.

Arrange on a plate, drizzle with pan juices and enjoy.

Pan-fried beef liver is a good source of Iron and Zinc, and a very good source of Protein (approx. 22g per 4oz), Vitamin A, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Phosphorus, Copper and Selenium.

This post is part of the Pennywise Platter at The Nourishing Gourmet

Let’s Get Well

July 12, 2009 / Ren

“Daisie Adelle Davis (25 February 1904 – 31 May 1974), popularly known as Adelle Davis, was an American pioneer in the fledgling field of nutrition during the mid-20th century. She advocated whole unprocessed foods, criticized food additives, and claimed that dietary supplements and other nutrients play a dominant role maintaining health, preventing disease, and restoring health after the onset of disease:

Research shows that diseases of almost every variety can be produced by an under-supply of various combinations of nutrients… [and] can be corrected when all nutrients are supplied, provided irreparable damage has not been done; and, still better, that these diseases can be prevented.

Davis is best known as the author of a series of books published in the United States between 1947 and 1965. One of her books, Let’s Have Healthy Children states that Davis prepared individual diets for more than 20,000 people who came to her or were referred to her by physicians during her years as a consultant. She was also well known for her scathing criticism of the food industry in the United States. In the early 1970s, she addressed the ninth annual convention of the “International Association of Cancer Victims and Friends” at the Ambassador Hotel in Los Angeles. After citing U.S. Department of Agriculture statistics about tens of millions of people in the United States suffering from afflictions such as arthritis, allergies, heart disease, and cancer, she stated, This is what’s happening to us, to America, because there is a $125 billion food industry who cares nothing about health.” -wiki

Adelle Davis Foundation

Giveaway: Nourishing Traditions, Wild Fermentation

July 8, 2009 / Ren

We have a winner!

Congratulations, Katie @ Kitchen Stewardship! Please send your shipping info to “ren AT ediblearia DOT com” and UPS should be ringing your doorbell in a couple of days.

Thank you all for participating, and be sure to check back soon for details on the next giveaway!

ps I’d love to hear any ideas you might have for the next giveaway. Thanks, everyone!

“Unfortunately, fermented foods have largely disappeared from the western diet, much to the detriment of our health and economy. For fermented foods are a powerful aid to digestion and a protection against disease; and because fermentation is, by nature, an artisanal process, the disappearance of fermented foods has hastened the centralization and industrialization of our food supply, to the detriment of small farms and local economies.“

So wrote Sally Fallon, author of Nourishing Traditions in the forward to Sandor Katz’ Wild Fermentation.

Fallon concludes by saying “Wild Fermentation represents not only an effort to bring back from oblivion these treasured processes, but also a road map to a better world, a world of healthy people and equitable economies, a world that especially values those iconoclastic, free-thinking individuals—so often labeled misfits—uniquely qualified to perform the alchemy of fermented foods.”

Fallon and Katz have both had a huge impact on the way that I eat. Indeed, it is their/your/our good old ways and modern science that underlay much of what I try to share here from day to day. I know, some days are better than others, right?

OK, here’s the deal. I feel strongly enough about the healing and nourishing power of traditional foods (that which Michael Pollan describes as food that our great grandmothers would recognize) that I’m going to send a copy of either Fallon’s Nourishing Traditions or Katz’ Wild Fermentation to one of you. But first, you have to go on a little scavenger hunt. Nothing too involved, but enough to let me know that your interest is sincere. Cool?

To participate, just go spend some time looking around at either http://www.westonaprice.org/ or http://www.wildfermentation.com/, then come back here and tell me (using the comment section below) something that you want everyone to know about fermentation. Dig around- there’s a lot of information out there!

I’ll choose one eligible entry at random, and ship the book to the winner at any U.S. (only, sorry) address. Contest ends in 1 week.

This post is part of the Real Food Wednesdays Blog Carnival

Vote for your favorite Farmers’ Market, America!

July 1, 2009November 14, 2016 / Ren

No Farms No Food

The message is simple and couldn’t be more clear—America’s farms and ranches provide an unparalleled abundance of fresh, healthy and local food, but they are rapidly disappearing.

Eighty-six percent of America’s fruits and vegetables are grown near metro regions, where they are in the path of development. And every hour we lose 125 acres of farm and ranch land. That’s why supporting local food and farms is more important than ever!

Take action to support healthy farms, healthy farmland, and healthy communities

Healing Tomato Curry

June 29, 2009 / Ren

Tomato curry is one of the most delicious and nutritionally powerful healing dishes around. Start with homegrown tomatoes, just-dug onions, coriander leaves, garlic and red chili pepper..

Peel, seed and chop just-picked tomatoes and set aside.

Turmeric (Curcuma longa)

Cook jasmine, aged basmati, or long-grain brown rice in bone broth, vegetable stock or filtered water with a spoonful of turmeric and another of black pepper. The piperine in the pepper increases the bioavailability of the anti-inflammatory, antioxidant, and anti-cancer properties of the turmeric.

Toast whole cardamom, cinnamon, cumin, fenugreek, mustard and coriander seeds in a dry skillet until fragrant, about 5-10 minutes.

Add 1 tablespoon of raw, organic coconut oil to the pan and sauté the chopped garlic, slivered raw almonds, raisins, chopped curry leaves and chili pepper until soft, about 5 minutes.

Add reserved tomatoes, ginger, slivered onions and chopped coriander leaves and heat through, about 5 minutes.

Spoon tomato mixture over rice and garnish with yoghurt sprinkled with curry powder.

Three Sisters Succotash

June 24, 2009 / Ren

Uh'Be'Ka'Yad'Un'Na'

The Three Sisters (squash, maize, and beans) are the three main agricultural crops of some Native American groups in North America.

The Tewa and other Southwest tribes often included a “fourth sister” known as “Rocky Mountain bee plant”, which attracts bees to help pollinate the beans and squash.

Succotash (from Narragansett msíckquatash, “boiled corn kernels”) is a food dish consisting primarily of corn and Lima beans or other shell beans. Other ingredients may be added, including tomatoes, green and sweet red peppers, and possibly including pieces of cured meat or fish.

Using local ingredients and flavors of the Southwest, my variation attempts to honor the spirit of these important food traditions..

Roast white and yellow corn and carrots in a heavy skillet with some good animal fat such as bison or bear if you can get it, or beef marrow or pork belly if you can’t. Cook until browned, about 10 minutes.

Add Lima or other beans, wild onions or leeks and summer squash, filtered water or bone broth and a fresh chili if you like, and simmer partially covered until beans are tender, perhaps 20 minutes.

Season with salt and smoked pepper and garnish with fried squash blossoms and toasted pumpkin seeds.

This post is part of Kelly The Kitchen Kop’s Real Food Wednesdays

Pindi Chana

June 21, 2009 / Ren

Spicy chickpea curry simmered in a tomato base with whole spices, potatoes and onions..

Canned garbanzo beans work well here- try to use an organic brand that comes in a glass jar or a non-BPA lined can.

Cut potatoes into 1/4 inch dice and sauté in ghee over medium-low heat until softened, about 10 minutes. Increase heat to medium and add diced onion, whole cardamom, cloves, slit red chilies, bay leaf, cumin, coriander, fenugreek, curry leaves and cinnamon. Sauté until spices are fragrant and onions are golden brown, about 7 minutes.

Add chopped tomatoes, garbanzos, turmeric, paprika and ginger and 1/2 cup of filtered water. Cover and simmer over low heat until beans are tender, about 30-45 minutes.

Serve topped with minced onion and accompanied with grilled flat bread.

Sprouted Wheat Salad

June 20, 2009 / Ren

An all organic, raw, living salad of sprouted wheat berries, heirloom tomatoes, green onions, Anaheim peppers and garlic dressed with coarse salt and pepper, olive oil and basil hydrosol, with herbs and field greens..

Raw foods have profoundly higher nutritional value and are full of the life-sustaining enzymes that are lost when foods are cooked.

“Sprouts are a tremendous source of (plant) digestive enzymes. Enzymes act as biological catalysts needed for the complete digestion of protein, carbohydrates & fats. The physiology of vitamins, minerals and trace elements is also dependent on enzyme activity.”

“Being eaten whilst extremely young, “alive” and rapidly developing, sprouts have been acclaimed as the “most enzyme-rich food on the planet”.

Its really easy to sprout wheat..

Use 1 part organic wheat berries to 3 parts filtered water. Soak berries overnight, then drain thoroughly, rinse and drain again. Set on counter, away from direct light. I use a glass jar with a screen lid, but you could just as easily use cheesecloth and a rubber band.

Continue to rinse and drain 3 times a day for 2-3 days or until the sprouted reach 1/4 to 1/2 inch in length. Keep sprouts refrigerated and use within 2 days.

Ham and Eggs Redux

June 18, 2009 / Ren

Poached pastured duck egg on a thick slice of uncured, local ham with chili con queso and a grilled pepper..

Duck eggs have something like three times the vitamin B12 and twice the vitamin B6 and vitamin A of chicken eggs and are somewhat richer in taste as well. Skip the drive-through, poach an egg, grab a pepper from your garden and grill that with some real ham & see just how good you feel today!

“USDA’s proposed program could be compared to afinely crafted blueprint for a concrete blimp.”

This post is part of Food Renegade’s Fight Back Fridays

Rainbow Trout

June 13, 2009 / Ren

A densely nutritious, healing meal of panko and almond-crusted fresh Idaho rainbow trout, sautéed in coconut oil with scallions, coconut flakes and wild dulse, with gingered forbidden rice and bunapi mushrooms..

Prepare forbidden rice using a ratio of about 1 cup rice to 1 3/4 cup filtered water and/or vegetable stock. Add a teaspoon of raw coconut butter and another of fresh minced ginger at the end. Cover and keep warm.

Rinse, trim and pat dry fresh rainbow trout fillets. Coat in a mixture of crushed almonds, parsley and panko crumbs and sauté in coconut oil over medium-low heat until golden brown, about 3 minutes per side.

Meanwhile, sauté bunapi-shimeji mushrooms, coconut flakes, scallions and rinsed dulse until fragrant, about 3-4 minutes. Season to taste with black sea salt and Szechuan pepper.

Dulse is high in protein and contains all of the trace elements needed by humans.

To serve, dress salmon with vegetables and sriracha accompanied with rice and mushrooms.

Cherry, Oh Baby

June 12, 2009 / Ren

From organic cherries..

to cherry Kombucha!

Kombucha is a probiotic culture of beneficial microorganisms, made by culturing organic black tea, sugar and (optionally) fruit juice. In use for more than 2,000 years, most kombucha drinkers report experiencing a general sense of well-being following consumption.

This particular batch has been made using the easy methods described at The Nourished Kitchen, and enhanced with the juice of fresh cherries.

This post is part of Food Renegade’s Fight Back Fridays

Smoked Knuckle Bean Soup

June 10, 2009 / Ren

Dried beans are a great source of fiber, protein, B vitamins including folic acid and essential minerals. Rounded out with fresh vegetables and a smoked pork knuckle in a healing bone broth, it becomes transcendent..

Rinse, pick over and soak dried heirloom beans in filtered water overnight. If sprouting your beans first, allow 3 days for the beans to produce 1/4″ sprouts.

Bring chicken bone broth, water, knuckle and beans to a boil, then skim and discard the scum. Lower the heat to medium and let cook until a second layer of foam forms, then skim and discard it.

Add chopped onions, celery, mustard seeds, bay leaf and black pepper. Cover, reduce heat to low and simmer until beans are tender, about 4 hours.

Remove the knuckle and allow to cool enough to handle. Trim away the excess fat, then dice the remaining meat and crisp in a pan as you would bacon. Add the meat, chopped tomatoes and tender lima beans to the soup and simmer another 20 minutes before serving.

Posted as part of Real Food Wednesdays

Beef Stock

November 18, 2008 / Ren

No sodium, hydrolyzed yeast extract, butylated hydroxyanisole, sugar or artificial anything here.

Nothing you can buy in the store costs less or tastes anywhere near as good as homemade beef stock. It could not be any easier.

Roast meaty beef bones at 400 degrees for 30 minutes, turning once. Add about 3 tablespoons of tomato paste and coarsely chopped celery, onions, carrots and garlic to the pan and roast another 30 minutes.

Transfer the browned bones to a Dutch oven, cover with cold water and bring to a boil. Skim off the foam then transfer the vegetables to the pot with the bones. Discard the rendered fat or set aside for another purpose if that’s your want- just don’t let it near the stock pot.

Deglaze the roasting pan with red wine, scraping up all the brown bits. Add this to the pot with parsley, thyme, peppercorns, bay leaf and a couple of whole cloves.

Reduce heat and simmer slowly for 4 or 5 hours, occasionally skimming away any accumulated foam.

Strain through a fine mesh strainer and allow to cool completely. Refrigerate and use within 3 days or freeze up to 3 months.

Chicken Stock

October 28, 2008 / Ren

The carcass of yesterday’s roast chicken, celery, onion, carrot, parsley, thyme, bay, peppercorns and garlic.

Begin by cooking the chicken and vegetables in a Dutch oven until it begins to brown a little. This will help to give the stock a rich color.

Add the herbs, peppercorns and enough cold water to cover. Cook over high heat until it just begins to boil, then turn the heat down and let simmer for 1 hour, skimming the scum about once every 15 minutes.

Simmer an additional 8 hours, skimming occasionally and adding a little hot water as needed to keep the ingredients submerged.

Strain through a fine mesh strainer into a clean container and immediately cool that in a sink full of ice water. The goal is to cool the stock below the bacterial level of 38 degrees as quickly as possible.

Done correctly, the stock will safely keep in the refrigerator for at least three days or in the freezer for 3-4 months.