Monthly Archives: March 2023

Fermented Foods

Fermented Foods For Gut Health: Expert Tips And Benefits

by prebiotics, , , , ,

Fermented foods have been around for centuries, and yet they seem so unusual to many people in our modern culture. With our focus on sanitized foods and industrialized production, we have lost our connection with the power of microbes and the benefits of fermented foods. 

Fermentation is a process that preserves food and enhances its nutritional value by breaking down carbohydrates and proteins into more easily digestible compounds and also by creating beneficial microorganisms.

In this blog post, we will delve into the amazing health benefits of consuming fermented foods, the crucial role of gut health, and how to get started with fermentation. Before we dive in, let me introduce you to Karen.

Abou1t the Expert 

Karen Diggs is a certified nutritionist, chef, writer, and expert in fermentation. She is the founder of Kraut Source, a company that produces fermentation kits and teaches people how to make their own fermented foods. Karen has also authored a book titled Happy Foods 100 Mood-Boosting Recipes. 

With a passion for healthy and natural living, Karen's expertise in fermentation and nutrition has made her a sought-after speaker and consultant in the wellness industry.

Benefits of Kraut 

Karen points out that if we don't have good digestion, it really doesn't matter what kind of food we eat. We could have a private chef cooking for us every night, but if our digestion is faulty, we will not be able to pull the nutrients from the dishes we are eating. This is why having a happy gut and good digestion is key to our overall well-being, immune system, and brain health.

Here are some of the amazing benefits of eating fermented foods mentioned in our interview:

  • Fermented foods are rich in beneficial bacteria that can help support a healthy gut microbiome.
  • Fermented foods are a great source of enzymes, vitamins, and fiber, making them nutrient-dense.
  • Consuming fermented foods on a regular basis may lead to external benefits such as improved skin, hair, and nail health.
  • Fermented foods have been a part of traditional diets across cultures and have been consumed for centuries due to their health benefits.
  • Fermented foods are a form of prebiotics, which can help feed the good bacteria in your gut and support overall digestive health.
  • Consuming fermented foods in moderation can help diversify the microbiome and improve overall immune function.

How much and how often should you eat fermented food?

When it comes to incorporating fermented foods into your diet, it's important to start slowly and gradually increasing your intake. For beginners, a small serving size of about a third of a cup with a meal is recommended. From there, you can gradually increase to two servings per day, such as with breakfast and lunch, and eventually, incorporate it into your dinner as well.

It's important to remember that fermented foods should be consumed in moderation as overdoing it can lead to discomforts like bloating or gas. Fermented foods should be viewed as a condiment and not a replacement for other nutrient-rich foods like vegetables.

Since everyone's gut microbiome is unique, it's best to listen to your body and adjust your intake accordingly. You can experiment with different types of fermented foods and serving sizes to find what works best for you.

Making Fermented Food at Home

Karen believes that sauerkraut is the easiest and most beginner-friendly fermented food to make at home. All you need is a head of cabbage, high-quality sea salt, and a glass jar. You don't even need to make a brine because the cabbage will release its own liquid when you massage it with salt. 

Karen recommends using a small jar or a tool like the Kraut Source, which helps keep the food submerged under the liquid to prevent mold and promote healthy fermentation. She also encourages people to experiment with different vegetables like pickles or cauliflower if they don't like cabbage.

Ultimately, the key to incorporating fermented foods into your diet is consistency. Just like learning to bake bread, it takes practice and patience to become comfortable with fermentation. Karen's dream is for everyone to have a jar of sauerkraut fermenting on their kitchen counter, just like a coffee maker.

If you're not a fan of sauerkraut, don't worry. There are many other types of fermented foods to try, including kimchi, pickles, kefir, and kombucha. The key is to find what works for you and make it a consistent part of your diet.

Recipes

sauerkraut

Classic Sauerkraut

Karen Diggs
Print Recipe Pin Recipe

Ingredients
  

  • 1 head green cabbage, weighing about 1-1/2 lbs (680 g), cored and finely shredded
  • 1 -1/2 Tablespoons (22.5 ml) high-quality sea salt
  • 1 Tablespoon (15 ml) whole caraway seeds

Instructions
 

  • Place the shredded cabbage in a large bowl. Sprinkle salt over the cabbage and massage by squeezing handfuls between your palms and fingers with a medium firm pressure. Do this for about 5 minutes. (The purpose of the massage is to help release juice from the cabbage. The longer you do so, the more cabbage juice will be released.)
  • Add in the caraway seeds and place mixture into a quart-size, wide-mouth mason jar. Use a wooden spoon, pestle, or the end of a rolling pin to temper down the cabbage. Be sure to leave at lease 2 inches (5 cm) of clearance from the top of the cabbage and the opening of the jar. If you have time, let the mixture stand for 24 hours to help build up more liquid (see Note). This will help prevent overflow later.
  • Place Kraut Source onto the jar. Allow to ferment for 7 - 14 days in a cool spot, away from direct sunlight. Check every few days that there is water in the moat, and top off as needed.
  • Replace Kraut Source with the standard mason jar lid and ring. Transfer to the refrigerator.

Notes

Note: Depending on the quality of the cabbage, you may or may not get a lot of juice. Add more brine* to cover the vegetables by 1 inch (2.5 cm), if needed.
*Brine ratio = 1 teaspoon (5 ml) sea salt dissolved in 1 cup (240 ml) hot filtered water. Allow to cool before using.

Traditional Kimchi

Karen Diggs
Print Recipe Pin Recipe

Ingredients
  

  • 1 head Napa cabbage, weighing about 2 lbs (900 g)
  • 1/4 cup (60 ml) sea salt
  • Filtered water
  • 1 Tablespoon (15 ml) minced garlic
  • 2 teaspoons (10 ml) fresh ginger, grated
  • 1 teaspoon (5 ml) Sucanat or turbinado sugar
  • 2 teaspoons (10 ml) fish sauce, optional
  • 1 - 5 Tablespoons (15 - 75 ml) gochugaru* (Korean red pepper flakes)
  • 8 oz (230 g) daikon, peeled and cut into small dices
  • 4 stalks scallion, trimmed and cut into 1 inch (2.5 cm) pieces

Instructions
 

  • Cut the cabbage lengthwise into quarters and remove the cores. Cut each quarter crosswise into 2-inch (5 cm) wide strips.
  • Place the cabbage and salt in a large bowl. Using your hands, massage the salt into the cabbage until it starts to soften, then add enough water to cover the cabbage. Put a plate on top and weigh it down with something heavy, such as a can of beans, or a mason jar filled with water. Let stand for 1 hour.
  • Rinse the cabbage under cold water and drain in a colander for about 15 minutes.
  • Meanwhile, combine the garlic, ginger, sugar, and fish sauce, if using, in a small bowl and mix to form a smooth paste. Mix in the gochugaru, using 1 - 2 Tablespoons (5 - 10 ml) for mild, or up to 5 Tablespoons (25 ml) for a real kick.
  • Combine the cabbage, daikon, and scallion with the paste. Mix everything together with your hands, or use a pair of tongs.(If you use your hands, gloves are highly recommended to protect your hands from chili stings, and smell.)
  • Pack the kimchi mixture, including the liquid that has been released, into a quart-size, wide-mouth mason jar, pressing down on it firmly with a wooden spoon or rolling pin until the vegetables are level with the shoulder and there is 1 inch (2.5 cm) of brine above the top of the vegetables.
  • Place Kraut Source onto the jar. Allow to ferment for 5 - 10 days in a cool spot, away from direct sunlight. Letting it ferment for up to 14 days is even better. Check every few days that there is water in the moat, and top off as needed (see Note).
  • Replace Kraut Source with the standard mason jar lid and ring. Transfer to the refrigerator.
    Note: As Napa cabbage releases a lot of water, keep an eye on your kimchi during the first 24 - 48 hours. There should be about 1 inch (2.5 cm) of liquid above the top of the vegetables, so pour off excess if it looks like it will over flow.
    *Gochugaru, or Korean red pepper flakes, is widely available in Asian grocery stores.

Kombucha

Mira Dessy
Print Recipe Pin Recipe

Equipment

  • A clean pot for boiling water
  • A steralized glass jar
  • A coffee filter big enough to cover the opening of your jar
  • A scoby

Ingredients
  

  • 2 tea bags best not to use those with citrus (such as Earl Grey)
  • 1⁄4 cup evaporated cane juice
  • 3 cups water
  • 1⁄2 cup distilled white vinegar or kombucha
  • evaporated cane juice crystals, a lower processed form of sugar. It can be found at large grocery stores or specialty grocers such as Whole Foods and Trader Joes

Instructions
 

  • Bring water to boil
  • Add sugar, stirring until dissolved, then add tea bags
  • Steep for 10-15 minutes, then remove tea bags
  • Allow tea mixture to cool until room temperature
  • Pour mixture into a glass jar (do not use metal or plastic to avoid contamination)
  • Add the culture and the vinegar or kombucha from the last batch
  • Place the coffee filter over the top of the gallon glass jar and secure it with a rubber band
  • Place in a dark undisturbed place for seven to ten days
  • After fermentation is complete two cultures will appear in the mixture.
  • Filter Kombucha to remove particles these particles are not harmful but some people do not like drinking their kombucha with goopy consistency particles in it.
  • You will also get a less cloudy looking beverage if you filter it.
  • Set aside scobys with some brewed kombucha for the next batch or to start your Stockpile.
  • Refrigerate and enjoy!

Notes

Or take it one step further and explore the wonderful opportunities of fizzy flavored Kombucha! Get my Kombucha ebook to learn more! 

Final Thoughts

In conclusion, fermented foods are an excellent way to support a healthy gut microbiome and improve your overall health. Starting with sauerkraut is an easy and accessible way to get started, and making it at home in small batches can be a fun and rewarding experience.

If you're interested in learning more about fermented foods and Karen's work, you can visit her website  for more delicious recipes and gut-healing tips, krautsource.com, or email her at karen@krautsource.com. As Karen likes to say, "we can ferment a better world together."

baking powder

Not All Baking Powder Is Created Equal (Plus A Cake Recipe)

by baking, ,

If you’re anyone who does any home baking chances are you have a few staples at hand at all times. Baking powder is one of them.  Before I share an astonishing fact that I learned about baking powder, I want to take a moment to discuss the difference between baking powder and baking soda.

The difference between baking powder and baking soda

Both are leavening agents, meaning they help baked good get fluffy. They do, however, have slightly different properties to them. 

Baking soda, also known as sodium bicarbonate, needs the presence of an acid and a liquid in order to activate.  That’s why when you are making something like pancakes, muffins, coffee cake, etc, you’ll find the recipe calls for something like buttermilk or lemon juice. And if you don’t have buttermilk you can make a mock buttermilk by adding vinegar, I use apple cider vinegar, to milk and letting it sit for a couple of minutes to curdle.

Baking powder, on the other hand, is a complete leavening agent by itself, no acidic ingredient required.  Double acting powder simply means the baking powder reacts twice. There’s a 70% rise while you are mixing the batter and a further 30% that occurs during baking. While there is such a thing as single acting baking powder, that tends to be used in only in commercial baking. 

Why use both? 

Chances are you’ve noticed that some recipes may call for both baking soda and baking powder.  Now that you know they’re both leavening agents you may be wondering why.  It turns out that sometimes having both will help balance out your recipe a little better. Because baking soda tends to neutralize acids, using them to make your baked goods rise, you may still want a little tangy flavor, so adding baking powder helps with the rise without diminishing the acidity. 

Baking soda, has another neat feature, it can help baked good get their golden color when baking.  So a little bit can improve the visual appeal of whatever you’re making.  

Who makes baking powder? baking powder brands

There are a number of different brands of baking powder on the market. Recently, however, I learned that multiple brands of baking powder are made by the same company. This only highlights something I talk about all the time, if a company buys another company often they do not change the name of the brand. With baking powder it turns out the four top brands are all made by Clabber Girl Corporation. (all of the ingredient information below comes from their website).

Going in alphabetical order…

Clabber Girl is one of the most popular baking powder brands in the US. It is certified Kosher. The ingredients are Corn Starch, Sodium Bicarbonate, Sodium Aluminum Sulfate, Monocalcium Phosphate. The label clearly states that this product does contain a bioengineered food ingredient - presumably this is the corn.

Davis Baking Powder is also certified as Kosher and its ingredients are Corn Starch, Sodium Bicarbonate, Sodium Aluminum Sulfate, Monocalcium Phosphate. Again on the label there is a notice that this product contains a bioengineered food ingredient.

Royal Baking Powder is another Kosher baking powder and is made with Corn Starch, Sodium Bicarbonate, Sodium Aluminum Sulfate, Monocalcium Phosphate. This product also is identified as having a bioengineered food ingredient

Rumsford is another popular baking powder brand in the US. In an unusual twist, this was actually the first baking powder company. It started in the late 1880’s with the company eventually being sold to the Clabber Girl Corporation in the 1960’s.

Fun fact, there was a Count Rumsford, an honorary title from the Bavarian government bestowed on Benjamin Thompson who was the benefactor of the man who invented double acting baking powder, Eben Norton Horsford. 

Rumsford is the only Clabber Girl brand to be Non-GMO Project Verified. It is not a Kosher ingredient yet it’s the only one which is aluminum free. The ingredients are: Corn Starch, Sodium Bicarbonate, Monocalcium Phosphate

There are other brands of baking powder, for example, Calumet, which is owned by Kraft Foods. They are however not GMO free, they do contain aluminum, and, for those for whom it is important, they are not listed as Kosher.

For many years, I have used Rumsford baking powder. I first began to use it when I became aware of the potential health issues from aluminum in our food. Over time my use of Rumsford continued because it became certified as a non-GMO project verified item.

Are they still good?

If you don’t bake a lot chances are those little cans of baking powder sit there for a long time.  Or that box of baking soda.  And while they’re both shelf stable, there is a limit to how long they’ll last.

Here’s a simple way to test them and see if they’re still up to the task of making your baked goods fluffy:

  • Add 1 teaspoon of baking powder to 2-3 ounces of hot water.  Bubbles means it’s still good to use.
  • Add 1 teaspoon of baking soda to 1-2 ounces of vinegar. If you’ve just created a middle school volcano eruption, you’re good to go.

Now that you know the difference between baking soda and baking powder, how to tell if they’re still useful, plus the fact that not all baking powders are equal, it seems a little unfair to not also leave you with a recipe.

Cinnamon Pecan Coffee Cake

There’s something special about coffee cake. Probably left over from my childhood when my Nana and my aunties always seemed to have coffee cake around. And there was something special about a nice cup of tea or coffee served with a delicious coffee cake and conversation.  This moist and tasty recipe is sure to be a hit anytime. 

Cinnamon Pecan Coffee Cake

Print Recipe Pin Recipe

Ingredients
  

  • ½ cup organic unsalted butter, at room temperature
  • 1 cup organic granulated sugar
  • 2 large eggs
  • 1 cup organic whole milk sourcream
  • 1 teaspoon vanilla extract
  • 2 cups gluten free flour blend (I prefer King Arthurs Measure for Measure)
  • 1 teaspoon baking powder (Rumsford’s, of course)
  • 1 teaspoon baking soda
  • ½ teaspoon sea salt
  • Topping

    ½ cup organic brown sugar

    ½ cup chopped pecans (can substitute walnuts if you prefer)

    1 teaspoon ground cinnamon

    4-5 grates of nutmeg

Instructions
 

  • Preheat oven to 350°F
  • Grease and flour 9-in baking pan
  • In a large bowl or mixer cream together butter and sugar until light and fluffy (3-4 minutes)
  • Beat in eggs one a time, combining well between additions
  • Add sour cream and vanilla extract until well combined
  • In a separate bowl whisk flour, baking powder, baking soda, and salt together
  • Add dry ingredients to wet ingredients slowly, stirring until combined but not overmixed
  • Make the topping by combining brown sugar, pecans, cinnamon, and nutmeg until crumbly in texture
  • Assemble the coffee cake by pouring half of the batter into the pan, top with half the topping mix and repeat with the remaining ingredients
  • Bake 40-45 minutes or until a cake pick comes out clean when inserted into the cake
  • Let cool for at least 15 minutes before serving. Enjoy!

 

[expand title="Sources"]

"Products - Clabber Girl". Clabber Girl, 2023, https://clabbergirl.com/products/?_product_category=baking-powder.

[/expand]

 

xanthan gum

Xanthan Gum: The Common Food Additive You Need To Know About

by additives,

If you have been doing a good job of reading food labels, you know there are many ingredients listed. Xanthan gum is one of these common ingredients found in processed foods. It has been around since the early 1960’s, discovered by a research team of the United States Department of Agriculture.

What is Xanthan Gum? 

It is a water-soluble natural gum produced by the fermentation of sugar with specific micro-organisms. These organisms are the same ones that cause black rot on broccoli, cabbage, or kale. Fortunately, xanthan gum is sterilized! It is a soluble fiber - it turns to a gel-like mush when a liquid is added to it. This substance acts as a binder, extender, stabilizer, and thickener.

Xanthan gum helps give a better mouthfeel, improves the texture and consistency, and helps reduce separation. Since it stabilizes food products under different temperature conditions. It is great for manufacturing, shipping, storage and convenient for producers. It is found in foods, personal care products, medications, and used in industrial applications.

It can stabilize food, prevent food from separating, and help the food to flow smoothly out of containers. It also can provide elasticity and fluffiness to gluten-free baked goods. Common foods that contain xanthan gum are salad dressings, bakery products, fruit juices, soups, ice cream, sauces, gravies, syrups, gluten-free products, and low-fat foods.

Is Xanthan Gum Safe?

In personal care products, it allows the products to be thick, but still flow easily out of their container. It is found in toothpaste, creams, lotions, and shampoos.

Xanthan gum is used in industry because it has the ability to withstand different temperatures and pH levels, cling to surfaces, and thicken liquids while still maintaining good flow. It is used in fungicides, herbicides, insecticides, tile grout, oven and toilet cleaners, paints, fluids used in oil drilling, and adhesives like wallpaper glue.

Now you may be wondering if it is in all these different products, can it be a health risk or not? The FDA has stated that this product is safe for human consumption as long as consuming less than 15 grams per day. Ingesting more than this can produce intestinal discomfort and other challenges.

Some Challenges With Xanthan Gum

Xanthan gum can be made with corn, soy, wheat, or cabbage. If you are sensitive to these foods, you may want to consider avoiding xanthan gum. Another challenge is that corn and soy are often genetically modified organisms (GMO).

Xanthan gum absorbs water in the gut and is not digestible, therefore it can lead to constipation, bloating, altered gut bacteria, and other gut-health issues. A recent study found that it can cause inflammation in the gut.

Inhaling xanthan gum should be avoided as it can produce flu-like symptoms.

Xanthan gum can lower blood sugar levels so if you are already taking diabetes medication, it could cause problems.

Alternatives to Xanthan Gum

If you are looking for substitutes for xanthan gum, you could choose psyllium husk, chia seeds, gelatin, agar, and ground flaxseeds as thickeners.

Unfortunately, it has become a big hit in the gluten-free world due to that thickening ability. We are consuming far too much of it which is not good for gut health. It’s important to read the labels and develop an awareness of how many products you are consuming that have xanthan gum in them. Either look for alternatives or see if there is a DIY option.

[expand title="Sources"]

Ostrowski, M.P., La Rosa, S.L., Kunath, B.J. et al. Mechanistic insights into consumption of the food additive xanthan gum by the human gut microbiota. Nat Microbiol 7, 556–569 (2022). https://doi.org/10.1038/s41564-022-01093-0

Silva Rischiteli AB, Neto NIP, Gascho K, Carnier M, de Miranda DA, Silva FP, Boldarine VT, Seelaender M, Ribeiro EB, Oyama LM, Oller do Nascimento CM. A diet including xanthan gum triggers a pro-inflammatory response in Wistar rats inoculated with Walker 256 cells. PLoS One. 2019 Jun 18;14(6):e0218567. doi: 10.1371/journal.pone.0218567. PMID: 31211796; PMCID: PMC6581265.

[/expand]

 

Dirty Dozen 2023

Dirty Dozen, Clean Fifteen Released For 2024

by fruit, vegetables,
It’s that time of year... the Environmental Working Group has just finished compiling the date and released the new Dirty Dozen list. These are the twelve fruits and vegetables which are most likely to be highly contaminated by pesticides.  In order to avoid the toxic body burden from these pesticides it’s important to buy the Dirty Dozen produce items organically.  That’s because these pesticides are not legally allowed to be used for organic produce.
 
You do have to remember to also think all the way down the food chain.  For example, if you’re purchasing organic apples, you’ll also want to buy organic apple sauce, apple juice, dried apples, if there’s apples in your trail mix it needs to be organic, etc,  The pesticide levels do not go away or diminish when the item is processed, it’s still there.  So make sure you’re paying attention to what you’re buying from the Dirty Dozen list.
 
The Clean 15 are those fruits and vegetables which do not need to be purchased organically because they have the lowest uptake of pesticides.  It’s still recommended that you thoroughly wash all produce before consuming it, whether it’s organic or not, Dirty Dozen, or Clean Fifteen.  
 
Unfortunately strawberries continue to be at the top of the list.  That means anything strawberry needs to be organic - strawberries, strawberry jam, dried strawberries, strawberry ice cream, etc.  All of it.  And the leafy greens (kale, collards, and mustard greens) continue to hold on to spot #3.  If you’re adding dark leafy greens to your diet, and you should be, these need to be organic.  

Here’s this year’s Dirty Dozen list:

1. Strawberries⁠
2. Spinach⁠
3. Kale, collard and mustard greens⁠
4. Grapes⁠
5. Peaches⁠
6. Pears⁠
7. Nectarines⁠
8. Apples⁠
9. Bell and hot peppers⁠
10. Cherries⁠
11. Blueberries⁠
12. Green beans⁠

In a surprising twist, green beans have made it onto the list. Unfortunately, strawberries remain in the number one spot. That means anything strawberry....

EWG’s Clean Fifteen

1. Avocados⁠
2. Sweet corn (fresh and frozen)⁠
3. Pineapple⁠
4. Onions⁠
5. Papaya⁠
6. Sweet peas (frozen)⁠
7. Asparagus⁠
8. Honeydew melon⁠
9. Kiwi⁠
10. Cabbage⁠
11. Watermelon⁠
12. Mushrooms⁠
13. Mango⁠
14. Sweet potatoes⁠
15. Carrots⁠

Using this information from the EWG I’ve created this small printables that you can cut out and put in your wallet to help you remember.
dirty dozen 2024
Clean 15 2024

Previous Years

For those who are interested here’s a list of what’s been on the Dirty Dozen over the years. It’s astonishing to me, and more than a little heartbreaking, that we continue to have certain foods that are so excessively treated with pesticides.  Many of these are foods that fed to children for whom the pesticide body burden is even worse due to their smaller size and higher consumption.  Regardless of your size, we need to avoid pesticides in our diet.  Print out and take your handout with you and stay on top of which products you MUST buy organic so you can eat well to be well.

2023: strawberries, spinach, kale, collard and mustard greens, peaches, pears, nectarines, apples, grapes, bell and hot peppers, cherries, blueberries, green beans

2022: strawberries, spinach, kale, collard, and mustard greens, nectarines, apples, grapes, bell and hot peppers, cherries, peaches, pears, celery, tomatoes

2021:  strawberries, spinach, kale-collards-mustard greens, nectarines, apples, grapes, cherries, peaches, pears, bell and hot peppers, celery, tomatoes
 
2020: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes
 
2019: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes
 
2018: strawberries, spinach, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes, sweet bell peppers
 
2017: strawberries, spinach, nectarines, apples, peaches, pears, cherries, grapes, celery, tomatoes, sweet bell peppers, potatoes
 
2016: strawberries, apples, nectarines, peaches, celery, grapes, cherries, spinach, tomatoes, bell peppers, cherry tomatoes, cucumbers
 
Organic Vs. Conventional Dairy

Organic Dairy Products Vs. Conventional Dairy

by dairy, gmo, health, organic

Recently I had a conversation with my friend Kay about dairy products which mostly centered on our family's decision to purchase organic milk products.

We choose to purchase organic milk, butter, cottage cheese, cream cheese, sour cream, and yogurt. Organic sliced cheese isn't easily available in our area so we have to bend there but we try to buy brands that at least promote that they do not use recombinant Bovine Growth Hormone (rBGH).

Supporting Organic Farming
The conversation centered around the reasons for consuming organic dairy.  
 
The first is that it supports organic farming which means no genetically modified organisms are fed to the cows, they are not given antibiotics or hormones and no pesticides are used in their environment.  
 
Kay countered with the thought that it was cruel to not give antibiotics to a cow who has an infection.  That is certainly true and I would not expect a sick cow to be denied antibiotics. 
 
In organic farming the practice is that if a cow requires antibiotics that animal is removed from the organic herd and treated.  The cow is then sold to a conventional dairy operation.
Artificial Hormones and the Risks Involved
Having said that, research shows that organic cows, because they are not milked as heavily, suffer much less often from mastitis than conventional cows.  Canadian scientists (Canada has banned this substance) reported a 25% increased risk in mastitis in cows treated with rBGH.
 
I don't believe that drinking artificial hormones is good for anyone but I especially do not want to expose my daughters, to extra hormones if I can control it.  In an effort to make dairy operations more "efficient" Monsanto developed rBHG.  This tremendously increased production by as much as 50% and there are reports of  farms where cows need to be milked three times per day; this was touted as a great success.  
Genetic Effects of Hormones in Dairy
But success comes with a price. According to this article referencing the Journal of Reproductive Medicine, twinning rates have tripled in this country since the introduction of rBGH/rBST. It makes you wonder what the continued genetic effect of these hormones will be on children that were conceived while their mothers consumed these hormones.
 
Leaving the hormone and chemical issues aside, organic farming methods are more humane for the cows.  Organic farms house their cows in less crowded conditions and the cows get more fresh air, and tend to be pastured, meaning they eat grass.  
Health Benefits of Organic Dairy
A recent European-wide, QLIF study, published in the Journal of Food of Science and Agriculture, showed that cows who eat grass produce milk that is higher in Conjugated Linoleic Acids (CLA's) which are beneficial for heart health and decreasing diabetes risk.  They also reported higher omega-3 levels in milk from organically raised cows.
Is Organic Dairy Worth the Extra Cost?

Is organic dairy more expensive?  Yes. It is worth it? Absolutely. If you cannot make your budget stretch to cover organic dairy, I strongly urge you to not consume products tainted by rBGH.  This website will give you a list of producers in your state who are artificial hormone free.

Book Review Traditional Skills

Book Reviews: Rediscovering Traditional Domestic Skills

by reviews,

In a world where fast food and takeout have become the norm, there's something special about cooking a meal from scratch at home. It's a sentiment that's shared by the authors of three books that celebrate the joys of home cooking and domestic self-sufficiency.

"The Lost Arts of Hearth and Home by Ken Albala and Rosanna Nafziger Henderson provides a comprehensive guide to traditional skills such as baking bread, making soap, and preserving food, empowering readers to embrace a simpler and more sustainable way of life.

Claudio Lucero's "One Hour Cheese" introduces readers to the art of cheesemaking, with simple and delicious recipes that can be made in just an hour.

And Nigella Lawson's "At My Table" offers a collection of comforting and approachable recipes that are perfect for everyday meals or special occasions.

In this review, we'll dive into each book and explore the unique insights and inspiration they offer to home cooks, looking to expand their culinary horizons and incorporate new techniques and traditions into their cooking.

The Lost Arts of Hearth And Home: The Happy Luddite’s Guide To Domestic Self-Sufficiency 

By Ken Albala and Rosanna Nafziger Henderson

From the beginning, the authors point out that this book is not meant to be a homesteading book. Rather, it is intended for those who live a more, suburban, or city life, and who enjoy cooking and an older fashioned way of doing things. The authors, in fact, both live in city environments.

 
The book is broken down into a number of chapters relating to first food, followed by home/household recipes. The chapters are.
  • Grains
  • Fruits, vegetables, nuts, and condiments
  • Meats
  • Fish
  • Dairy and eggs
  • Brewing and distillation
  • Nostrums and household stuffe
  • Sewing
  • Making quilts
  • Rug braiding
  • Gardening
  • Building projects
 
The book is not an encyclopedia, but rather a carefully selected assortment of items under each chapter. The authors do note in the beginning that, rather than giving step-by-step recipe instructions, they provide more of a loose framework, which allows you to be creative with the guidelines.
 
Although it can feel a little challenging to read this style of directions, there is something very enjoyable about reading the stories and comments of the authors that go along with each recipe. I was delighted by the recipe for Whey Polenta which calls for using whey instead of water, to add flavor to the polenta, while at the same time, providing an excellent use for leftover whey from yogurt or cheesemaking.
 
Some of the food recipes were slightly more complicated than I would consider making. Rosewater, for example, is one of those things that I think if you like it chances are you’re going to buy it. But even those recipes I have no intention of making were delicious to read about. Reading this book was like a comforting and gentle conversation glancing back to a less high-tech time and a slower pace of life.
 
There were many interesting and delightful, recipes in the household sections. How to make rings, was fascinating even if you're not someone who wants to make jewelry or do metalwork. Likewise, the sewing section had some good pictures and excellent descriptions of a number of different sewing projects.
 
I was a bit surprised to see tobacco in the gardening section as I’m not sure I know too many people who would be growing and then using their own tobacco these days. The recipe on how to build what is essentially a cob clay oven was fun to read about, I have always wanted one.
 
In the end, this book was a delightful read, and I did pull a few recipes from it. It's certainly worth taking a look at for anyone who is interested in a more DIY mentality and for a bit of nostalgia.
 

One Hour Cheese

By Claudio Lucero

book review

I find myself more and more distressed by the ingredients being added to products in the dairy case at the grocery store. A recent trip to look for cottage cheese revealed only one brand that did not have carrageenan, an ingredient, which is harmful to gut health. That brand, however, had food gums, which I do not believe are good to consume in excess. All of which led me to pick up this book.
 
After increasing challenges finding clean-ingredient dairy products (when DID they start adding all of those extra ingredients anyway?) combined with thinking about making my own cheeses made this book appealing. I was also drawn in by the idea that there is a range of cheeses that can be made in as little as an hour. This book did not disappoint.
 
I enjoyed the light, encouraging tone of the book. And the very first cheese on page 4 was indeed amazingly simple. Her explanations and instructions at the beginning of the book are very easy to follow and very good for anyone, wanting to understand the basics of cheese, making before diving in.
 
The book has very simple, broken-down instructions and excellent step-by-step pictures. I especially liked that every cheese has a recipe to go with it so that once you make the cheese you can then make something to go with it such as the Sautéed Grape and Prosciutto Platter to go with the brown butter Burrata. All of the recipes in the book are either easy, easier, or easiest. And there is a good breakdown of how easy is it for every cheese which has a number of notes to go along with the cheese instructions.
 
There is a chapter on shapes and flavors, again with wonderful pictures, and easy-to-follow instructions. Some custom flavors even include edible flowers. And the final chapter has lovely ideas for cheese platters. There’s also a bonus, DIY dairy essentials chapter which includes how to make butter, ghee, and yogurt.
 
For anyone wanting simple, delicious cheeses that don’t take a tremendous amount of time and can easily be made at home with equipment. You probably already have, this is definitely a book worth adding to your cookbook collection.
 

At My Table: A Celebration of Home Cooking

By Nigella Lawson

book review
The book starts off with a four-page essay by Nigella, which is completely worth reading. It is straightforward, honest, a bit self-deprecating, and yet very firm on her feelings about food.
 
There are no traditional-style chapters in this book, instead, it is simply filled with a wonderful array of dishes, accompanied by fabulous photos. I confess to being a Nigella fan, loving her recipes, her style, and her way with words. I especially love her recipe notes as she conveys depth to the recipes and makes it even more inviting. such as:
 
for the egg tortilla pie – Eat immediately. This is not a huge problem.
for the deviled eggs – Served with a flourish.
for the toasted brie, prosciutto, and fig sandwich - Enjoy each crisp, gooey, sweet, and salty bite
 
And that’s just the beginning of the book.
 
There are so many wonderful and tempting, looking recipes in this book. And some delightful pairings, such as the red cabbage with cranberries on page 72. Or the Brussels sprouts with pomegranate on page 76. Or the double chocolate and pumpkin seed cookies on page 265
 
I’m particularly taken with her idea of emergency brownies, which make two generous squares or four modest rectangles. I made them and they were as easy and delicious as promised. The Chicken and Pea Traybake, what we in the United States would call a sheet pan meal, looks wonderful and easy to make, that's next on my list.
 
Nigella's commentaries and word choices make the book worth reading just for that alone. For anyone who loves real food and who is looking for some wonderful new recipes, I recommend you read this book.

Meatball Soup

by recipes, soup, wwme,

I'm not one of those people who cooks the same recipe every time.  I prefer to tinker with my food.  Sometimes it's successful, sometimes it's not so great.  This delicious recipe came out of a combination of ingredients on hand in the fridge:  

  • chicken soup made from the bones of the roasted chicken two days ago
  • the outer leaves set aside from making fermented cabbage
  • the tops of celery
  • an onion
  • the leftover bits of sweet bell pepper

Needing to come up with something for dinner I decided that soup was the order of the day. Quick, easy and versatile soups are always a great way to use up leftovers for a delicious meal. It's like my own version of a kitchen chef contest, what-can-I-make-with-these-ingredients.  I

often joke that instead of the kitchen shows where the chef-contestants have access to a kitchen with every ingredient imaginable, there needs to be a cooking show where you have a refrigerator full of leftovers and a traditionally stocked pantry.

While I'm not sure what anyone else would have made with my ingredients on hand; this is what I came up with.  In this case a meatball soup seemed like a perfect dinner recipe to me.   It was a hit and this recipe will be making a regular appearance at our table.

Meatball Soup

Print Recipe Pin Recipe

Ingredients
  

  • 1 medium onion, diced
  • 1 clove garlic, minced
  • 2 tablespoons olive oil
  • 1 cup of celery (mostly greens), diced
  • 8 large cabbage leaves, shredded
  • 1/2 sweet bell pepper, diced
  • 4 cups chicken broth
  • 2 cups water
  • meatballs (see recipe below)
  • 1 cup cooked rice
  • sea salt and fresh ground pepper to taste

Instructions
 

  • Heat olive oil in a large stock pot
  • Saute onion until just starting to wilt
  • Add garlic and saute one more minute
  • Add celery and cabbage greens and saute two minutes
  • Add bell pepper and saute one minute
  • Add broth and water
  • Bring to just under boiling then reduce to a simmer
  • Gently spoon meatballs into soup
  • Cook 20 minutes or until meatballs are done
  • Add rice, salt and pepper and serve

Meatballs

Print Recipe Pin Recipe

Ingredients
  

  • 1 pound organic ground meat
  • 1 egg
  • 1 tablespoon dried onion
  • 1 tablespoon dried parsley
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt

Instructions
 

  • Mix ingredients together and form into meatballs
  • Bake in 350F oven for 20 minutes or until cooked through

Learn the health benefits of soup plus get 15 delicious recipes to help you celebrate this wonderful food anytime.
chocolate chip cookies

5 Delectable Chocolate Chip Cookie Recipes

by baking, chocolate, grains, oats, recipes, snacks, , ,

It's Chocolate Chip Cookie Week!  And if you've been following me for a while you'll know that I love cookies (in moderation of course). There's just something really satisfying about a good cookie. 

In order to celebrate, I rounded up some of my friends and asked them to share their favorite Chocolate Chip Cookie recipe (who knew there were so many variations?).

With these options, you're sure to find one that's going to become your new favorite!

No-Flour Cookie Dough

If you're seeing news blurbs about cookie dough and feeling a sense of nostalgia (and a desire to make cookies just so you can eat the dough) consider making my No-Flour Cookie Dough. Just be aware that this recipe does not bake into cookies, it's meant to be enjoyed raw.
Print Recipe Pin Recipe

Ingredients
  

  • 1 can chickpeas, drained
  • 1/2 cup creamy almond butter
  • 1 tablespoon evaporated cane juice
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla extract
  • generous pinch sea salt
  • 1/2 cup chocolate chips

Instructions
 

  • Combine the first five ingredients in a food processor until mixed well
  • Scoop into a bowl and add chocolate chips by hand
  • Spoon into ramekins or mini-muffin cups and chill 2 hours before serving or enjoy with a spoon straight out of the bowl

Guilt-Free 3-Ingredient Chocolate Chip Cookie

This recipe from my good friend Andrea Green, the Natural Green Mom, is made mainly from bananas and oatmeal, making it healthy enough to serve as a breakfast cookie.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Servings 8 cookies

Ingredients
  

  • 2 ripe bananas
  • 1 cup rolled oats
  • 1/3 cup chocolate chips

Instructions
 

  • Preheat oven to 350.
  • Mash ripe bananas.
  • Stir in oatmeal and chocolate chips until well combined.
  • Divide dough into 8 equal cookies on a greased cookie sheet.
  • Bake 15 minutes.
  • Remove from oven and cool on a cooling rack.

20-Minute Oatmeal Peanut-Butter Chocolate-Chip Cookies

The honey and coconut sugar combo worked like a charm for this recipe by my friend Beth Ricci! “They were in fine cookie form – round, fluffy, and moist. Chewy, but not crumbly. Just enough chocolate chips to make each bite heavenly.”
Print Recipe Pin Recipe

Ingredients
  

  • ½ cup honey
  • ¾ cups coconut palm sugar
  • ¼ cup butter at room temperature
  • 1 cup natural peanut butter
  • 1.5 teaspoons baking soda
  • 2 eggs
  • 1 teaspoon whole chia seeds
  • 3¼ cups quick oats1 cup chocolate chips

Instructions
 

  • Place honey, coconut palm sugar, and butter in a bowl, and beat until smooth.
  • Add peanut butter, baking soda, eggs, and chia seeds. Mix well with an electric mixer.
  • Mix in oats.
  • Stir in chocolate chips (or use the mixer if yours is powerful enough. I used my hand mixer and it was fine).
  • Drop by spoonful onto parchment paper-lined baking sheet.
  • Bake at 350F for 10 minutes or until golden brown.
  • Let sit for one minute on the pan before removing it to a cooling rack - they are less prone to breaking that way.
  • Once cooled, freeze half of the cookies for a rainy day. Otherwise, they'll all be gone by morning!

Grainless Chocolate Chip Cookies

“Who would have ever thought that chocolate chip cookies without white flour and sugar or eggs, could taste so good?” Well, my good friend and colleague Dr. Cheryl Winter made this recipe possible.
Print Recipe Pin Recipe

Ingredients
  

  • 2 cups almond flour (I either use Bob’s Red Mill or I process my own almonds to make my own almond flour)
  • 1/4 cup coconut oil
  • 3 tbsp maple syrup
  • 1/4 tsp sea salt
  • 1/2 tsp baking soda
  • 2 tsp vanilla extract
  • 8 tbsp dark chocolate chips

Instructions
 

  • Preheat oven to 350 degrees F.
  • In a medium bowl, whisk together almond meal, salt, and baking soda, then add the coconut oil, maple syrup, and vanilla extract. Mix well.
  • Fold in the dark chocolate chips, then drop batter by a rounded tablespoon onto a baking sheet lined with parchment paper.
  • Bake for 10-15 minutes at 350 degrees F, until the edges are golden brown.
  • Allow to cool on the pan for 10 minutes, then serve warm or allow to cool to room temperature.

Polka Dot Balls

This recipe by another good friend and colleague, Shawn Borup of Show Me Healthy Living, includes ingredients that are superfoods -- quinoa, flax, and oats. This different take on chocolate chip cookies deserves a recommendation, as it is high in fiber and protein and can truly satisfy your sweet tooth.
Print Recipe Pin Recipe
Prep Time 15 minutes

Ingredients
  

  • 2 cups cooked organic quinoa(soaked overnight, drain and rinse)**
  • 1⁄2 cup organic peanut, almond, or sunflower butter
  • 1⁄4 cup local raw honey
  • 1 cup organic regular rolled oats
  • 1⁄4 cup golden flax meal
  • 1⁄4 cup carob chips, Equal Exchange or Enjoy Lifechocolate chips

Instructions
 

  • Put quinoa in the pan and cover with 13⁄4 cups filtered water.
  • Bring to a boil. Reduce heat to low and cover.
  • Cook for 10 minutes or until water is absorbed.
  • Remove from heat and let cool.
  • Combine cooked quinoa, peanut butter, and honey in a large bowl and mix.
  • Pulse oats in a blender to make them a bit finer.
  • Stir in oats, flax meal, and chocolate or carob chips.
  • Put the dough in the refrigerator for 30 minutes.
  • Grease baking sheet with organic coconut oil.
  • Use a large melon baller and put Tbsp. balls on the baking sheet.
  • Bake at 325◦F for 18 minutes
  • Makes 20-24 balls.

Notes

Note: To soak and sprout quinoa, put 1⁄2 cup of quinoa in a bowl and cover with 1 cup of filtered water. Let soak 8-12 hours. Drain and rinse. Spread into a colander over a bowl and cover with a light towel. Rinse twice a day and let sprout for about 24 hours or until little tails are the same size as the seed.
 

Do you want more free healthy recipes? Read more on my blog or purchase my ebooks to get in-depth knowledge on how to #readthelabel and understand what’s really IN your food. 

Quick Curry In A Hurry

by Instant Pot, recipes,
I'm a fan of finding delicious and easy ways to use leftovers. This particular curry meal is a new favorite. I had too much leftover cooked chicken thighs and we weren't in the mood for the same meal on repeat. I'm sure you understand.
 
One of the best ways to avoid food fatigue is to take ingredients that have already been cooked and simply re-assemble them in a new, interesting, and delicious manner.
 
I served this over freshly steamed cauliflower although it could as easily be served over rice or quinoa.
 
This curry dish turned out to be a big hit and I'll definitely be making it again. I may even be tempted to cook extra chicken just so I have leftovers to go in this dish.
 

chicken curry with green beans

Quick Curry In A Hurry

Print Recipe Pin Recipe

Ingredients
  

  • 2 Tablespoons olive oil
  • 1/2 cup diced yellow onion
  • 2 large cloves garlic, diced (note: I had leftover roasted garlic which was a wonderful addition)
  • 1 1/2 Tablespoon tomato paste
  • 2 teaspoons curry powder
  • 1/3 cup coconut milk (preferably with cream)
  • 1 cup water
  • sea salt and fresh ground pepper to taste

Instructions
 

  • 2 cups cooked chicken, cut into bite size pieces
  • 1 cup cooked vegetables (I used green beans)
  • Heat the oil in a pan, and saute the onion until golden and slightly soft
  • Add garlic and saute 1 minute until fragrant
  • Add tomato paste, curry powder, and coconut milk, stirring to combine thoroughly
  • Add water, stirring to combine thoroughly
  • Season sauce to preference
  • Add chicken and vegetables, reduce heat to a simmer and cook 3-4 minutes until hot
  • Instant Pot Steamed Cauliflower
    Add 1 cup of water to the Instant Pot
    Add a steamer basket
    Wash and trim and entire head of cauliflower, then cut into florets
    Add florets to steamer basket
    Seal and bring to pressure for 1 minute
    Quick release
    Remove steamer basket from IP and serve immediately