Recipes

BONE BROTH

Here is the link to the bone broth recipes by Sally Fallon in Nourishing Traditions: http://www.westonaprice.org/foodfeatures/broth.html. As you will see, there are several kinds of broth. If you are making a chicken bone broth, remember to roast the chicken first and pull the meat off for another use before cooking the broth. I promise this will be the best broth or chicken soup that you ever had.

I use the broth for soup, to cook lentils in (see Nourishing Traditions), to sauté greens and other veggies, and before I gave up rice, I cooked my rice in it. I am sure that you will find some creative uses, too.

KEFIR SMOOTHIE

Sally Fallon’s smoothie (with a few of my additions), as provided in her book Nourishing Traditions:

2 cups kefir (homemade)

2 raw egg yolks

3 T raw, unfiltered honey

1 ripe banana with brown spots

Other fruit of choice

2 T coconut oil (melt it and add it when everything else is blended)

 

Blend all ingredients except coconut oil.  When blended, blend in coconut oil.  It is as good tasting as any shake and will fill you until lunchtime.

To make kefir, add about 1 tsp. of kefir grains to two to three cups of organic milk (I use raw milk). Leave it on the counter in a glass jar for about a day or a little more. Do not put the lid on the glass jar, but cover the glass jar with a thin cloth or paper towel and let thicken. The length of time to thicken will depend on the warmth of the air. The warmer it is the faster it will thicken. Strain the kefir in a non-metal strainer and reserve the grains in a clean glass jar for their next use. Store the kefir in a glass jar and store the grains (if not immediately using) and the kefir in the refrigerator.

COCONUT FLOUR MUFFINS

I modified a recipe from Low Carb Diets http://lowcarbdiets.about.com.

Ingredients:

3 eggs

1/3 cup coconut flour

¼ cup melted butter or melted coconut oil

½ teaspoon vanilla

¼ teaspoon Celtic sea salt

¼ cup raw honey

½ teaspoon baking soda

2-5 Tablespoons water (see below)

½ cup raspberries or blueberries (or other fruit)

Preparation:

Heat oven to 375° F. Prepare pan with a generous amount of butter or coconut oil. This recipe makes six "regular"-sized muffins.

1) Whisk or beat the eggs until whites and yolks are well-mixed. Add salt and vanilla and mix until combined. Add honey.

2) Mix the remaining dry ingredients -- coconut flour and baking soda.

3) Mix the dry and wet ingredients together. Now you will whisk in water, one tablespoon at a time. The coconut flour will absorb the liquid from the wet ingredients. You want to get it to a consistency that will hold up the berries, but not be too thick. I usually end up using 3 to 4 Tablespoons of water.

4) Mix in the melted coconut oil or butter. We prefer coconut oil.

5) Gently mix in the berries and divide among 6 muffin cups. Bake for about 15 to 18 minutes, or until just turning golden on top. DO NOT OVERCOOK. NUT FLOURS OVERCOOK EASILY. If using frozen berries, which I do, bake about 5 to 10 minutes more. Inserting a toothpick or knife will work to determine if they are done.

Helpful hint –Do not make a pan of muffins with some having berries and some not, because they will finish cooking at different times and the muffins without berries will overcook.

PANCAKES

I modified a recipe from Low Carb Diets http://lowcarbdiets.about.com.

1 cup almond flour

2 eggs

1/4 cup water (for puffier pancakes, I use ¼ tsp baking soda. The original recipe says to use sparkling water instead)

2 T coconut oil

1/4 teaspoon Celtic sea salt

1/4 teaspoon baking soda

2 T raw honey

Mix all of the ingredients except coconut oil. Stir in melted coconut oil. Cook on a low to medium heat in a pan greased with coconut oil. Nut flours cook and burn quickly, so don’t take your eyes off of them until you develop your rhythm. If the pancakes stick and your pancake turner is unable to pry them loose, flip it over and scrape them off of the pan. You will then be able to flip them. The 2 T honey make these pancakes sweet enough that syrup is unnecessary. They are very good with some organic butter melted on them.

I have tried almond flour to make bread, biscuits and pizza crust. They are pretty much “yuck” as my son would say.

SAUERKRAUT

1 large head of organic cabbage – cut finely to shred

3 or 4 organic carrots shredded

2-3 T Celtic sea salt

Place all ingredients in a large glass bowl. With your hands, smash and mix the ingredients well. Don’t worry about being too tough on the cabbage. Add filtered or distilled water until almost covering the ingredients. Place some heavy plates or other heavy, non-reactive item on the mixture to weigh it down into the water. Make sure that there is about ½ inch between water and top of bowl, as the mixture will grow due to fermentation. Leave the bowl on the counter.

Drain the juice if it gets too juicy due to fermentation. You can drink the juice – it is good for you. After 12 hours or so poke the mixture with the handle of a wooden spoon or other wooden utensil to release the fermentation gas and beat your sauerkraut back away from the top of the bowl. Let it ferment again and poke again as needed. The length of fermentation time depends on the climate. I leave mine on the counter for two to three days. If you put it in the refrigerator prematurely, take it back out again and it will take right off and ferment. Remember to watch the juice and spoon it off to ensure it does not overflow the container.

When the sauerkraut is done fermenting on the counter, pack it tightly into glass jars, refrigerate it and eat it within about 3 weeks. You can start eating immediately.

**Make sure all of your utensils and hands are clean, as you don’t want any bad bacteria to get into the mix and ruin your kraut.

**Make sure to use organic cabbage and carrots, or you will be making a toxic soup instead of a healthy and yummy food.

PUMPKIN PIE WITH WHIPPED CREAM

Please go to this post for a delicious, refined sugar-free and healthy pumpkin pie with whipped cream: http://movingstronglyforward.typepad.com/moving_strongly_forward/2008/11/pumpkin-pie-with-whipped-cream.html

Erin’s U R A Nutball Cookies

Ingredients:

1 c. raw cashews

1 c. raw almonds

8 medjool dates

1/3 c. coconut oil (Melted on stove. Do not use microwave.)

¼ t. cardamom

Pinch of Celtic sea salt

        Vanilla bean or ¼ tsp vanilla

Directions:

Soak almonds and cashews over night in filtered or distilled water with 1 tsp. sea salt. Drain and rinse thoroughly.

Place all the ingredients in your food processor and chop until the nuts are relatively fine in size. Shape into balls and place in freezer. Eat when

To learn why you are supposed to soak nuts, please read this post: http://movingstronglyforward.typepad.com/moving_strongly_forward/2008/10/nuts-cod-liver.html.

Variations:

Role the Nutballs in unsweetened, shredded coconut

•   Add organic cocoa powder
• Add some cinnamon, nutmeg, ginger, or other holiday spice
• Add some grated orange zest
• Add some raw, unrefined honey (maybe 1T)

 

RAW APPLE PIE

Please go to this post for a delicious, apple pie: http://movingstronglyforward.typepad.com/moving_strongly_forward/2008/11/raw-apple-pie-the-pumpkin-pie-alternative.html

 

MARINATED VEGETABLES

Ingredients:

• 6 T tarragon vinegar or white wine vinegar
• ¾ c. extra virgin olive oil
• 4 T lemon juice
• 1 t raw honey
• 1 T Celtic sea salt (I use less)
• 1 T dill (I add more)

Directions:

Mix all ingredients and pour over a variety of veggies. I use cauliflower, carrots, broccoli, cucumbers, celery, black olives, and garbanzo beans. You can also add green beans, mushrooms, or whatever else strikes you. (All of the vegetables are available at the North Carolina State Farmers Market.) Let the veggies marinate for 24 hours. Mix them up every now and then while they are marinating.

APPLE CRANBERRY CRISP

Please go to this post for the best dessert I have made to date:  http://movingstronglyforward.typepad.com/moving_strongly_forward/2008/12/apple-cranberry-crisp-for-christmas.html  

 

COCONUT FLOUR CHOCOLATE CAKE

Ingredients:

½ cup extra virgin coconut oil
¼ cup cocoa powder (I use organic)
¼ cup coconut milk
9 eggs
1 ½ cups raw honey
¾ teaspoon Himalayan or Celtic sea salt
1 teaspoon vanilla
¾ cup sifted coconut flour
¾ teaspoon baking powder

Directions:

Melt coconut oil in a saucepan over low heat or place jar in pan of warm water. (note coconut oil easily melts and will congeal as it cools)

Add cocoa powder and coconut milk and mix together. Remove from heat and set aside.

In a bowl, mix together eggs, sugar, salt, and vanilla.

Stir in cocoa mixture.

 

Combine coconut flour with baking powder and whisk into batter until there are no lumps.

Pour batter into greased 8x8x2 or 9x9x2-inch pan.

Bake at 350 degrees for 35 minutes or until knife inserted into center comes out clean.

Cool.  If you want frosting, find a healthy recipe with NO SUGAR!

CHOCOLATE COCONUT COOKIES

Ingredients:

1/2 cup butter (1 stick), very soft or slightly melted and creamy

2/3 cup raw, unfiltered honey

1/2 teaspoon vanilla

4 eggs

1/2 cup sifted coconut flour

2 to 3 TBS cocoa powder

2 cups unsweetened grated coconut: fine, coarse or combination

Directions:

Preheat oven to 375°F. Grease cookie sheet (I use a silicone mat instead of greasing).

Mix together soft butter and honey. Add eggs and vanilla; mix well.

Add coconut flour, cocoa powder and grated coconut; mix well.

Drop cookie dough by spoonfuls or dough scoop onto pan one inch apart (cookies don't spread). These cookies do not spread out when cooking. They hold their shape similar to macaroons.

Bake 375°F for 15 to 18 minutes until golden brown. Remove to wire rack immediately to cool.

Makes approximately 30 – 36 cookies.

SHANNON’S ALMOND FLOUR MUFFINS

Ingredients:

Preheat oven to 375° 

Ingredients: 

3 eggs  

1/2 tsp. vanilla 

1/4 tsp. Celtic sea salt 

1/4 cup raw honey 

1/2 tsp. baking soda 

1 cup almond flour  

1/2 cup blueberries 

1/4 cup butter or coconut oil, melted
 

Directions:

-mix first 4 ingredients  

-mix in the next 2 ingredients

-add last 2 ingredients.

-generously grease muffin pan with coconut oil or use a silicone baking sheet and fill each cavity 1/2 way

-bake for approximately 15 minutes and test frequently if longer baking time is needed.

DO NOT OVERCOOK. NUT FLOURS OVERCOOK EASILY. If using frozen berries, which I do, you may need to bake about 5 to 10 minutes more.

LENTIL AND SAUERKRAUT SOUP

Ingredients:

1 large onion chopped

3 or 4 carrots chopped

2 T butter

2 T extra virgin olive oil

2 quarts chicken stock (see bone broth recipe on this blog)

2 cups green, brown or red lentils soaked in lemon juice for 7 hours

Several sprigs of fresh thyme or ½t ground thyme

½ t crushed or ground green peppercorns

1 quart sauerkraut (see sauerkraut recipe on this blog)

Directions:

In a large, stainless steel pot cook onions and carrots gently in olive oil and butter for about 15 minutes until soft. When they are soft, add the stock and lentils and bring to a boil. Skim off the foam. Reduce heat and add thyme, crushed or ground green peppercorns and sauerkraut, including the juice. Cover and simmer gently for about ½ hour.

MERINGUES

Please go to this post for the recipe: What to Do with All of Those Egg Whites?

BLACK BEANS AND RICE

This is one of my favorite recipes, given to me by a friend from graduate school from 19 years ago – YIKES! I have tweaked the recipe to make it nutrient dense. My family has not eaten black beans and rice in about a year, due to our following the Gut and Psychology Syndrome (GAPS) diet by Dr. Natasha Campbell-McBride. This diet does not allow black beans or rice. Now that we have healed our guts and cured our seasonal allergies and Ryan’s ADD, we are eating it again, and oh, what fun! As an added bonus, it is another great way to use bone broth!

Ingredients:

2.5 cups dry black turtle beans (about 2 packages)

10 cups of chicken bone broth

1 large tomato, chopped

1 large onion, chopped

1 large green pepper, chopped

3 cloves garlic, chopped

2 tsp. ground cumin seed

6 strips of bacon

1 cup extra virgin olive oil

2 tsp Celtic salt

2 tsp white pepper

2 tsp oregano

Directions:

Rinse and sort beans and soak in water with 2 TBS of lemon juice or whey for 12 hours or more.

After soaking, rinse beans again and sort beans that are split, too hard or funny looking, and discard those.

In a large pot, put beans and 10 cups of chicken bone broth and bring to a boil over medium high heat. After steadily boiling for a couple of minutes, reduce heat and cover tightly. Simmer for 1.5 to 2 hours, until beans are tender.

In a frying pan, put one cup of olive oil and bacon chopped up into small pieces and fry for a few minutes. Do not let the bacon get fully cooked. You don’t want it crisp. Add your veggies and sauté for 10 minutes.

During the sauté period, increase the temperature of the beans and bring back to a good boil. Add your veggie mixture and oil - all of it. Add seasonings.

Cover and simmer 40 minutes. Serve with herbed rice (that means rice with some ground thyme).

Note 1: When done, sauce should be pretty thick. If not, it’s amendable. Just keep cooking for awhile. Then turn the heat off and let it sit until cool. This usually does the trick.

Note 2: Bacon is optional. If you have collected some bacon grease, throw that in instead.

CAJUN LIVER

Please go to this post for the recipe for the best and only live I have had: Liver – We Finally Ate It!!!!!

CAJUN CHICKEN BIG MAMOU

Cajun Chicken Big Mamou with Pasta (3/4 spice) by Paul Prudhomme http://www.recipesource.com/main-dishes/pasta/08/rec0814.html

This is my all-time favorite recipe of ever and ever! I used to fear it due to all of the butter, but now I embrace it because of all of the butter and the broth. Remember – 3/4 spice, as this is a very spicy dish full strength!

As for the broth prescribed in Paul’s recipe, use the bone broth recipe from this blog instead to make an even tastier and more nutritious dish.

ALMOND FLOUR ZUCCHINI MUFFINS

Preheat oven to 375°

3 eggs

1/2 tsp. vanilla

1/4 tsp. Celtic sea salt

1/4 raw honey

1/2 tsp. baking soda

1 cup almond flour 

1/2 -2/3 cup shredded or ground zucchini

1 tsp. cloves (you could use nutmeg instead)

2 tsp. cinnamon

1/4 cup butter or coconut oil, melted

-mix first 4 ingredients

-mix in the next 4 ingredients

-add last two ingredients

-generously grease muffin pan with coconut oil or use silicone muffin liners and fill each cavity half way

-bake for approximately 15 minutes

DO NOT OVERCOOK. NUT FLOURS OVERCOOK EASILY. 

Great Sausage Recipe (and getting around the bad salt problem)

This recipe became a delicious brownie: Nut Flour Recipe Conversion – Trial 1 Successful

Graham Cracker with Almond Flour Recipe 

For a new Fall soup recipe, try this: Pumpkin and Green Bean Soup – The Joy of Becoming a Competent Cook

 

This link has a great Vegetable Beef Soup recipe and the cost savings reasons to make it: Another Huge Cost Savings with Vegetable Beef Soup

HOPE’S BAKED OATMEAL

Ingredients:

3 cups of oats

2/3 cup of honey or maple syrup

2 t. baking powder

1 t. salt

2 eggs

1/2 cup oil

1 cup milk

add mixed dried fruit if desired (Hope adds all kinds of things)

bake at 350° for 30 minutes

Directions:

Soak the oats overnight. If you do soak overnight, do not add 1 cup of milk. If you do not soak oats, add 1 cup of milk.

To soak oats use 3 cups of water with 5 T whey or kefir.

You can change the amount of eggs, and you can use whites only if you have whites that need to be used

For oil, Hope does a mixture of coconut oil and butter butter and puts some in the pan

Hope says that dried fruit is really yummy but she tends towards fresh as it is a good way to use half eaten apples:)

For Hope’s family of four this is a hearty breakfast with another meal's worth left over. She usually serves it with yogurt.

Verna’s Nuttery – Almond Chocolate Cookies

Ingredients:

2 cups almond flour

¼ cup cocoa powder (or to taste)

1/3 cup raw honey (or to taste)

Dried fruit to taste (Verna uses cranberries. I tried dried blueberries and try to use fruits with no sugar added)

¼ cup melted coconut oil (or more)

Directions:

Set oven to 350°.

Combine first four ingredients in food processor. Drizzle melted coconut oil into mixture until it clumps and sticks together in a mass. When it is clumped together, drop mixture in little balls onto a cookie sheet (I use a silicone mat) and press down. Bake for five to seven minutes.

NOTE 1: You do not need to bake these cookies, so feel free to enjoy them “raw” too.

NOTE 2: I haven’t tried this yet, but I suspect that some orange or raspberry extract will be delicious.

Cookie Recipes!

Here are the recipes I talked about in this post: Too Many Nuts (big loud scream of horror). Enjoy!

Chocolate Almond Coconut Clusters

This recipe is slightly modified from a friend’s recipe. Any time I get to pass something along from Katy it is an honor.

½ cup peanut butter (I make my own pecan butter from soaked and dehydrated pecans)

½ cup honey (or less)

2 T coconut  oil or butter, softened (I use coconut oil)

¼ tsp. salt

¼ cup sifted coconut flour

1 cup flaked coconut

1 c. almonds (soaked and dehydrated) coarsely chopped

Process pecans in food processor until they are a pecan butter consistency (or use peanut butter). Add honey coconut oil and salt. Add coconut flour, flaked coconut and chopped almonds. Process it together.

You can also add cocoa powder, cardamom, cinnamon, or dark chocolate chips (dark chocolate chips are not GAPS friendly).

These are great as raw balls, but the recipe says to bake them.

How to bake:

Heat oven to 375°. Place cookie balls on silicone baking sheet and flatten. Bake for 7 to 8 minutes. Let cool a few minutes. They will be toasty and wonderful.

Nut Balls

This is a recipe from my friend Casey. I have modified it slightly.

1 cup soaked and dehydrated almonds

1 cup pitted dates

1/3 cup cocoa powder

Pinch of salt     

Dash of vanilla

Put it all in the food processor and chop until they are at a consistency that causes them to stick. Form into balls. We like them frozen, so in the freezer they go.

You can add some coconut oil to these – it adds a great flavor and helps them to stick if you can’t get the right consistency.

Amazing Beef Soup Recipe

I made an amazing beef soup. It was the best I ever made, so I am sharing the recipe, which is modified from a Paula Dean beef stew recipe. My family is slowly joining me on this journey by default – my plan is working!

Ingredients

2 pounds stew beef

2 tablespoons olive oil or coconut oil

2 cups beef bone broth - see Recipes for broth making instructions and video on the left side of this blog

1 tablespoon Worcestershire sauce

1 clove garlic, peeled

1 or 2 bay leaves

1 medium onion, sliced or finely chopped (we are finely chopped onion eaters)

1 teaspoon salt

1/2 teaspoon pepper

1/2 teaspoon paprika

Dash ground allspice or ground cloves

2 large carrots, shredded

½ small to medium cabbage shredded and pre-boiled  to remove thyroid inhibitors

2 cups peas

Directions

Brown meat in hot oil. Add beef broth, Worcestershire sauce, garlic, bay leaves, onion, salt, pepper, paprika, and allspice. Cover and simmer 1 1/2 to 2 hours. Remove bay leaves and garlic clove. Add carrots, peas, and pre-boiled cabbage. Cover and cook 10 minutes longer. Enjoy!

 

 

 

 

 

 

Comments

[Maria Droujkova]

There is a mistake in the Nourishing Traditions broth recipe. Namely, it tells you to put vegetables and spices into your broth together with the meat. It takes about 20-30 minutes for the flavor of these veggies (carrots, onions and celery) to fully infuse the broth, and about an hour for it to disappear completely, if you boil that long. Spices take even shorter time to either disappear or turn bitter.

So, for a more nutritious and tastier broth, add your veggies half an hour, and freshly ground spices about five minutes before you finish simmering.

[Sumedha]

I am sorry I could not open the bone broth receipe
Can you forward a new url or the receipe to me
I am a Weston Price fondation member and a member of Wise Traditions.
Thanks so much
Love and blessings
Sumedha