One Simple Remedy to Prepare for Cold/Flu Season +RECIPE

One Herb for the Whole Family:  

     Looking for an herb that will help protect the whole family throughout cold and flu season?  It's one thing for a single person to be sick in the household… but if the whole family becomes sick it can be a nightmare!   Prepare yourself and the other members of your household for the cold and flu season by dosing out this one simple herb daily as a syrup or tincture.

 Elderberry (Sambucas nigra) is an an herb in which the flowers, berries, and leaves are utilized for medicine.   It is a tonic herb, which means it is meant to be taken over a long period of time.  This wonderful plant, when taken daily, builds the immune system so that the body can adjust and overcome viruses and bacteria more effectively and efficiently.  It aids in the prevention of getting sick as well as a more speedy recovery after sickness.  Elderberry also builds and maintains the integrity of capillary walls which helps strengthen against seasonal allergies.  It is safe for kids and toddlers and tasty for the whole family!

 How to Take It:

Frequency:     2-3x per day on an empty stomach, 30 min before meals

Duration:     2-4 months, or 2 months before cold/flu season+ continue through cold/flu season

Dosage for Body Weight:

Body Weight, lbs	Dosage
36-75 lbs	1 tsp
76-115 lbs	½ Tbsp
116-135 lbs	1 Tbsp
136-150 lbs	1 1/2 Tbsp
151-170 lbs	2 Tbsp
171-190 lbs	2 ½ Tbsp
191-110 lbs	3 Tbsp
111- 135 lbs	3 ½ Tbsp
136+	4 Tbsp

Where to Get Elderberry Syrup:

Purchase Elderberry Syrup from a reputable company like Gaia Herbs or Planetary Herbals.  Check the back ingredients label to make sure the syrup is made with just elderberry, unless you are looking for a blend (you might see products out there with ginger and clove). 

Make your own Elderberry Syrup:  

You can buy the dried Sambucas nigra berries online from growers like Mountain Rose Herbs or Starwest Botanicals.  It is much more cost effective to make it at home.  Follow the instructions below to make your own syrup! 

Elderberry Syrup

Ingredients:

2 cups filtered water

1 cup dried Elder (Sambucas nigra) berries

¼ cup raw honey

Instructions:

·        Use a heavy bottomed stainless steel pot with a lid.  Bring the water to a boil, covered.  

·        Reduce to a light simmer. 

·        Add the Elder berries and cover with lid.  Simmer on low temperature for 30-40 minutes. 

·        Remove from heat.  Let cool with lid on for 10-30 minutes, allowing for the liquid to be hot enough to melt the honey.   

·        Once the liquid has cooled a bit, strain liquid through a fine mesh strainer, cheese cloth, or muslin bag in to a ceramic bowl or heat-proof glass jar.  Press liquid out of berries with spoon.   Set berries aside. 

·        Add the raw honey to the liquid and stir to dissolve.

·        Discard berries on to the earth or compost pile.

·        Keep in the fridge in a tightly sealed glass container for up to 6 months. 

Sweet Potato with Herbs Recipe

Savory Sweet Potatoes 

1 large white onion, diced
3 sweet potatoes (orange yams), peeled and cubed
3-4 tbsp grass-fed butter or coconut oil, melted
pinch of thyme
pinch of rosemary
swiss cheese, organic
salt

Pre-heat oven to bake at 450 degrees.  Lay out diced onions and sweet potatoes on to cookie sheet.  melt butter or coconut oil in heat-proof bowl in oven.  Drizzle over potatoes and onions. Mix with hands to coat.  Crush up thyme and rosemary in hands and sprinkle very lightly over potatoes.  You can use fresh or dried herbs.   Add salt to taste.  Bake for 30-40 minutes or until potatoes are soft and slightly browning.  Grate the swiss cheese and add to the top of potatoes after they finish baking.  Transfer to a bowl and enjoy!

My Curried Lentil Soup Recipe- 5 stars!

Lentils are a nourishing legume! The fiber helps lower cholesterol and manage blood sugar. 
The dietary fiber contained in lentils pull out toxins from the digestive tract and help it be eliminated safely. These little legumes help your heart by protecting it against high levels of homocysteine. Lentils provide B vitamins and magnesium!  All important for the health of the body. 

Curried Lentil Soup

Feeds 4-5 hungry people

Ingredients:

2 cups red lentils sorted and rinsed

3 cups low-sodium vegetable broth

1 large onion, finely chopped (2 cups)

4 celery stalks, finely chopped (1 1/2 cups)

2 large carrots, finely chopped (1 1/2 cups)

4 cloves garlic, minced

1/4 cup chopped cilantro

1 Tbsp curry powder

1 tsp ground cumin

1 fresh lemon

Instructions:

1. Bring lentils vegetable broth, and 3 cups of water to a simmer in a large, heavy bottomed pot.

2. Reduce heat to medium-low, cover, and simmer 5 minutes, stirring occasionally.

3. Add onion, celery, carrots, and garlic

4. Simmer, uncovered for 10 minutes

5. Add cilantro, curry powder, and cumin. Simmer for 20 more minutes, or until lentils are soft. 

6. Season with salt and pepper to taste.  Garnish with cilantro sprigs and fresh squeezed lemon juice

Oh Sweet Peach! Smoothie Recipes

It's peach season! It's the greatest season of fruit only second to orange blossom season (so smelly-good!). Around here we are definitely whipping up tons of desserts and smoothies using these fresh, fuzzy fruits.  Last week, I created a peach compote with coconut sugar and rum, with a little cinnamon and allspice.  We ate it on cake and hot cereal and it was glorious.

I wanted to share with you two smoothie recipes that we've been crazy about these past few weeks.  The first just tastes really good and the second is designed to provide complete proteins  (I drink it after my workouts). 

Cherry-Peach Smoothie

Feeds 2-3

2 fresh peaches, washed and pitted

1 fresh banana, peeled

1 cup frozen cherries (sweet dark cherries are best)

1/4 cup frozen strawberries

1/8 cup coconut milk, homemade or canned

water

Blend all in the blender and be happy!  Add water for desired consistency.

Complete Protein Cherry-Peach Smoothie

Feeds 1-2

1 fresh peach, washed and pitted

1 fresh banana, peeled

1 cup frozen cherries (sweet dark cherries are my fav)

a couple frozen strawberries (optional)
1/8 cup almond milk

1/2 tbsp. chia seeds

1/2 tbsp. flax seeds

1 tsp spirulina powder
1 tsp bee pollen

1 tbsp. raw almond butter

water

Blend all in the blender until it is nice and homogenous!  Add water for desired consistency.

Home-Made Baby Formula (Class Notes)

Conventional Baby Formulas

• Denatured proteins – The body can’t recognize these proteins, fights them and it causes auto-immune dysfunction.
• Rancid oils- cause inflammation in the body. All cells are made up of fats. Fats take nutrients in to the cells.  Rancid fats/ oils disrupt and harm the body on a cellular level. They build poor quality tissues.  They contain free-radicles that thrash DNA and cells causing oxidative damage.
•  Genetically Modified foods- cause gut perforation and auto-immune dysfunction.
• Hormones- Disrupt baby’s natural hormonal balance
• Corn Syrup/ High Fructose Corn Syrup-  Promotes chronic disease
•  Synthetic vitamins and minerals-  Causes hyperactivity, ADD & ADHD
• Pesticides- Fat soluable and bio-accumulate in body fat

Home-Made Raw Milk Baby Formula

Breast milk is always the better and best option. I suggest that breast milk always be priority. In cases where mother can't lactate, home-made formula is the very best alternative. This video shoes in detail how to put this formula together. It makes easier to see someone do it first:

http://www.westonaprice.org/beginner-videos/baby-formula-video-by-sarah-pope-2/#chart

 Makes 36 ounces

Ingredients:

•2 cups whole, raw, grass-fed cow’s milk

•1/4 cup homemade liquid whey made from yoghurt, kefir or separated raw milk

•4 tablespoons lactose

•1/4 teaspoon bifidobacterium infantis (find it here)

•2 or more tablespoons good quality cream

•1/2 teaspoon high-vitamin fermented cod liver oil

•1/4 teaspoon high-vitamin butter oil (optional)

•1 teaspoon expeller-expressed sunflower oil

•1 teaspoon extra virgin olive oil

•2 teaspoons coconut oil

•2 teaspoons Frontier brand nutritional yeast flakes

•2 teaspoons Great Lakes gelatin (find it here)

•1-7/8 cups filtered water

•1/4 teaspoon acerola powder

Instructions:

1.Fill a glass measuring cup and to the 2-cup mark and remove 2 tablespoons. This leaves you with 1-7/8 cups water.

2.Pour about half of the water into a pan and heat on medium. Add the gelatin and lactose to the pan, stirring occasionally until they are dissolved.

3.Remove the pan from heat and add the remaining water to cool the mixture.

4.Stir in the coconut oil and high-vitamin butter oil and stir until melted.

5.Place the milk, whey, bifidobacterium infants, fermented cod liver oil, sunflower oil, olive oil, nutritional yeast, acerola powder, and water mixture into the blender.

6.Blend about three seconds then add cream and lightly pulse  for three seconds to combine.

7.Place in glass bottles or a glass jar and refrigerate.

8.Before giving to baby, warm bottles by placing in hot water or a bottle warmer. NEVER warm bottles in a microwave oven.

Raw Milk Baby Formula Ingredient Information

 Ingredients found at Radiantlifecataloge.com and grocery store selling whole foods

Gelatin: improves digestibility of formula. purchase online

Lactose: milk sugar added to mimick breast milk. Purchase online

Acerola tablets: Vitamin C. purchase online.

Biofito Bacterium: friendly bacteria probiotic for babies. Purchase online.

Nutritional Yeast flakes: Frontier brand

Fatty Acid Profile Oils:

• Fermented cod liver oil: http://westonaprice.org/cod-liver-oil/238-cod-liver-oil-basics . Purchase online
• Sunflower and olive oil: always choose expeller-pressed or cold-pressed. Purchase at Sprouts orWhole Foods

Other oils added to warm water

• Coconut oil: always extra-virgin, expeller-pressed. Purchase at Sprouts or Whole Foods.
•  High vitamin butter oil: (optionaly but highly recommended). Purchase online.

Whole, raw, organic, grass-fed cow’s milk-  

• Save Your Dairy at 25208 S. Higley Rd. Queek Creek, AZ 85242. 
•  Thursday/Saturday 8:30- 4:00.
•  Call in advance to reserve milk 4802794474

Liquid whey-

• Strain clear liquid from yogurt or kefir. Don’t use powdered whey or cheese whey.  To do this you can buy book Nourishing Traditions Cookbook, or find it online at www.thehealthyhomeeconomist.com/video-liquid-whey-and-cream-cheese/ .
•  Make it homemade from your raw milk or purchase some organic-grassfed (pasturized) yogurt from Whole Foods or Sprouts and separate out the whey.

Quality Cream- Find at grocery store such as Sprouts or Whole Foods.  Organic, grass-fed is best. At least purchase organic.

How to Make Whey and Cream Cheese from Milk Kefir, Raw Milk, or Yogurt

Homemade whey is a great item to have on hand for traditional cooking.  It is easy to make, and filled with probiotics! You can use homemade whey in a variety of ways, including:

1. to ferment condiments, like mayonnaise and ketchup
2. to aid in fermentation of vegetables, like pickles, sauerkraut, and kimchi
3. as a probiotic drink
4. as a great add-in for smoothies
5. to aid in soaking of grains, beans, and legumes to increase their digestibility and nutritional content

The resultant cream cheese is delicious and can be used in many ways, including:

1. as a spread on crackers with some sliced cucumber on top
2. mixed with a little honey and vanilla extract for an easy and  delicious dessert
3. as a wonderful food for baby

One can use either yogurt, raw milk, or milk kefir to make whey.  When using raw milk or milk kefir, the whey will be slightly cloudy, which indicates the presence of milk solids.  

Some people use cheesecloth to make whey, but most prefer to use a dish towel or a couple small cloth napkins. This results in whey that is more pure as the fine-weave of the cloth traps more of the milk solids. 

Homemade Whey and Cream Cheese

Milk kefir, raw milk, or yogurt

Equipment needed: Strainer or colander, small dish towel or cloth napkins

If you are using raw milk, let it sit out on the counter for 1-7 days until it sours and separates into curds and whey (it will take longer if the milk is very fresh and less time if the milk has been around for a little while).  If you are using milk kefir or yogurt, no additional preparation is needed.

Place the strainer or colander over a glass bowl.  Line the strainer with a dish towel or cloth napkin.  Make sure none of the cloth is hanging outside of the strainer; otherwise, some whey will drip out of the bowl.

Pour the raw milk (which has already separated), milk kefir, or yogurt into the cloth.  Allow to sit at room temperature for about 4-8 hours.  As it sits, the whey will drip out of the cloth and into the bowl.  Then push the cloth closed over the top and move it all to the fridge.  Let sit overnight.

In the morning, you'll find cream cheese in the cloth and whey in the bowl.  Store the whey and cream cheese in glass containers in the refrigerator.  The whey will keep for about 6 months, and the cream cheese will keep for about 1 month.

This post is part of Monday Mania at The Healthy Home Economist, Fight Back Friday at Food Renegade and Real Food Wednesday with Kelly the Kitchen Kop!

Ginger Miso Salmon Marinade Recipe YUM!

I made this for a client who's goal it is to get in more quality nutrients each day for strength and energy.  It was a hit!  I don't cook meat often, but when I do, I do it right!
You might have to go the extra mile to find organic miso paste (I purchased mine at Whole Foods) and you will have to plan ahead to marinade the crap out of the salmon for 24 hours... but I promise it is worth it, because even people who don't like salmon love this recipe, and for a good reason! It's fantastic.

Ginger Miso Salmon Marinade

Feeds: 3-4

24 hour marinade time

Ingredients:

1 Tbsp organic white miso paste

2 Tbsp white wine

2 Tbsp organic soy sauce (or gluten-free taramari)

1 half thumb of ginger, peeled and grated

1 Tbsp honey

1 Tbsp butter (grass-fed, organic)

2 6-7 oz Salmon fillets (Wild-caught Alaskan)

Instructions:

Mix miso paste, white wine, soy sauce, ginger, and honey together in bowl.  Marinate salmon meat side down, covered in fridge for up to 24 hours.  

To cook, pre-heat oven to 400’F bake.  Transfer salmon, skin down, to a parchment lined baking sheet.  Add slab of butter on top of salmon.  Bake for 20-22 minutes.  Check every so often to see if salmon flakes when prodded with a fork, indicating it is done.

Notes:  I recommend letting the salmon marinate for 24 hours, because it turns out the best this way.  Many stores carry little 4 oz containers of white wine. I used pinot grigio, but any wine will work like mirin, chardonnay, ect.   I purchased my miso paste at Whole Foods.  Organic miso and soy sauce is important here with the aim to avoid genetically modified soy products. 

Biriyani With Golden Raisins and Pistachios

Biriyani With Golden Raisins & Pistachios

feeds 4
adapted from Eat, Taste, Heal; An Ayurvedic Cookbook for Modern Living
Biriyani is a traditional Indian pilaf. Many dishes are accompanied by a curry, dhal, or a yogurt dish. This dish is made with culinary herbs and spices that are healing to the GI tract and soothing for digestive upsets.  Depending on what curry spice blend you use, they are made to balance each individual dosha. The whole table can enjoy each curry blend, no matter the specific dosha it is made for.  If you don't know your Ayurvedic Constitution, find out by using the Ayurvedic Index Quiz attached at the bottom. 

Ingredients:

1 1/2 cups brown jasmine rice, rinsed well
1/3 cup mung beans
5 cups filtered water
1 tsp tumeric powder
1 tbsp butter or ghee (grass-fed, organic)
2 tbsp raw pistachio nuts, shelled, coarsely chopped (may substitute with hulled, raw sunflower seeds)
2 tbsp shredded carrot
1 1/2 tbsp Vata Curry Powder (see below)
5 cardamom pods
6 whole cloves
2 tbsp golden raisins
1 tbsp finely grated lemon zest
1 tsp lemon juice
1/4 cup vegetable stock, broth, or water (homemade or store bought organic, low sodium)
freshly ground black pepper and salt to taste

 Instructions:

1. Add water to a big, heavy bottomed pot and bring to a boil. Put water down to a simmer and add mung beans and tsp of tumeric. Simmer covered for 20 minutes, then add the rice.  Boil mung beans and rice together, covered, for 40 minutes. Check occasionally near the end to add water to the pot if needed.
2. While the rest of the water is simmering out of the rice, heat the butter in a saute pan over medium-low heat.  Add the carrots and pistachios in and simmer for 2 minutes.  Stir in the Vata Curry powder, cardamom pods, cloves, raisins, lemon peel, lemon juice, and broth/stock.  Bring to a boil, reduce heat and simmer for 3 minutes.
3. Stir in carrot mixture to rice when all the liquid has simmered out of rice pot.  Heat for 5-10 minutes on simmer, removing excess liquid from the pan.  Season the biriyani to taste with salt and pepper. Serve

Custom Curry Mixes

Vata Curry Powder
2 tbsp whole fennel seeds
1 tbsp whole coriander seeds
1 tbsp whole cumin seeds
1 tbsp ground tumeric
1 tbsp dried basil
2 tsp powdered ginger
1 tsp salt
1/2 tsp asafetida (optional, but very worth it)

 Pitta Curry Powder
2 tbsp whole coriander seeds
2 tbsp whole fennel seeds
2 tbsp whole cumin seeds
1 tbsp whole cardamom seeds
1 tbsp ground tumeric
2 tbsp chopped fresh mint leaves (add in to food, not spice mix)

Kapha Curry Powder
2 tbsp whole coriander seeds
1 tbsp whole cumin seeds
1 tbsp whole fungreek seeds
1 bsp ground ginger
1 tbsp ground tumeric
1 tbsp ground cinnamon
1 tbsp dried sage leaves
1 tsp ground clove
1/2 tsp cayenne or chili powder

Curry Instructions:

 Put all ingredients in to an electric grinder or spice mill and grind. Stir until well combined. Store in an airtight container at room temperature or the fridge.  It is best to use within one month for potency. Cut recipe in half to ensure freshness.

Index for Ayurvedic Body Typing

Yes=2              Maybe/Undecided=1               No=0

Vata Attributes

1.      __ I am always thinking; my mind never slows down.

2.      __ My body is not proportionate (too long or short).

3.      __ I am always cold.

4.      __ I am a thin person and do not gain weight easily.

5.      __ I do tasks quickly but I need frequent breaks.

6.      __ I have one of these conditions: hemorrhoids, gas, irritable bowel syndrome.

7.      __ I am a light sleeper and do not have solid, continuous sleep.

8.      __ I get constipated.

9.      __ During the last 10 years, my weight has fluctuated within 10 pounds.

10.  __ It is hard for me to make a decision.

11.  __ I want to do and learn so many things right now.

12.  __ I start many projects but seldom finish them.

13.  __ I have trouble staying in a long term relationship.

14.  __ I cannot stay in the same job too long.

15.  __ I get bored doing repetitive tasks.

16.  __ I am creative but my creativity comes in spurts.

17.  __ I am the life of the party.

18.  __ I learn things quickly but I have difficulty remembering them later.

19.  __ I prefer working with my hands instead of reading a book.

20.  __ I worry often; even over the most insignificant things.

Vata Total __

Pitta Attributes

1.      __ I can focus on jobs and tasks and complete them on time.

2.      __ I am well organized and plan things well.

3.      __ I have a strong will and seldom give up.

4.      __ I am an efficient person.

5.      __ I seldom get constipated.

6.      __ I usually feel hot.

7.      __ I have a healthy appetite and prefer large meals.

8.      __ I have skin disorders such as acne, rash, eczema, psoriasis.

9.      __ I am sometimes stubborn.

10.  __ I can lose my temper easily.

11.  __ I think I am always right.

12.  __ I need factual information before making decisions.

13.  __ I am not happy unless everything is done to perfection.

14.  __ I have sensitive intestine.

15.  __ I can tolerate temperature changes.

16.  __ My body is average; I am not overweight or underweight.

17.  __ My weight moderately fluctuates.

18.  __ I lack patience.

19.  __ I am too hard on myself and others.

20.  __ I can work for long periods of time without breaks

Pitta Total__

Kapha Attributes

1.      __ I have a large body frame.

2.      __ I gain weight easily.

3.      __ I enjoy eating.

4.      __ I can do repetitive tasks.

5.      __ I don’t like change.

6.      __ I am caring, affectionate, and deep.

7.      __ Nothing bothers me; I take things in stride.

8.      __ Trust is very important to me.

9.      __ I love to sleep.

10.  __ My body is always warm.

11.  __ I take my time to complete tasks.

12.  __ I do not like to rush.

13.  __ I like the way I am; I don’t want to change.

14.  __ I have frequent sinus infections and congestion.

15.  __ It is hard for me to lose weight.

16.  __ It is hard for me to let things go.

17.  __ I am slow and steady but I keep going until I finish the job.

18.  __ I like systematic routine.

19.  __ I do not like damp weather.

20.  __ I have a good memory; I am slow to learn but I retain information for a long time.

Kapha Total__ 

Vata= __                      Pitta= __                      Kapha= __