Tuesday, April 30, 2013

Lacto-Fermented Garlic Cloves


Garlic added to any dish adds such a strong, pungent flavor, especially when raw. But sometimes that heat is a bit too much in the raw. Lacto-fermenting it is one way to enjoy garlic with all of the enzymes and nutrients intact (raw) but without all of the heat.
You see, lacto-fermenting garlic mellows it to a cross between raw and roasted garlic. And because it is simply brined whole cloves it is super easy to do. The most work you’ll be doing is peeling the garlic.

To peel the garlic you have a few options:


Roast it in a low oven, around 200 degrees, until the skins loosen a bit.



Blanch them in boiling water and then shock them in ice water to loosen the skins.



Just go ahead and peel them to keep them 100% raw. (I prefer this method)


Once you’ve peeled the garlic it’s as simple as mixing all the ingredients and culturing.


Ingredients:

One quart mason jar

Approximately 12-14 heads of Garlic

Brine of 1 quart Water + 2 tablespoons Sea Salt

Click here for my easy, cheap Airlock System to fit your mason jar as seen below

Directions:

1. Peel garlic as indicated above. Fill a quart jar within 1” of the top with the garlic cloves.

2. Pour brine over garlic cloves. Make sure the cloves stay under the brine and cap with Airlock. 

3. Allow to ferment for 4 weeks before moving to cold storage. The longer these sit in
cold storage the more delicious they get!




Finished!


Sunday, April 28, 2013

Gluten Free, Dairy Free and Soy Free Mac and Cheese

How is it possible to have Dairy Free Mac and Cheese? WITHOUT using SOY?! Easy!

All you need is some Brown Rice Macaroni and some of my Coconut Cheddar Cheese Sauce!

Just cook the macaroni like normal and prepare the cheese sauce I have listed below! And Viola! Pour it on and enjoy its that easy!


Cheese Sauce:


Ingredients:

2 (13.5 ounce ) cans full fat Coconut Milk

4 tbsp tapioca starch or arrowroot starch

1 tsp white balsamic vinegar

1 tsp smoked paprika

2 tsp sea salt

¼ cup nutritional yeast


Directions:

  1. Bring the milk to a good boil. Then add vinegar and salt.
  2. After a good boil, mix one at a time, remaining ingredients, whisking all the while.
  3. Remove from heat and pour into an airtight container and place in the fridge or use right away over macaroni or whatever you want.

Mac and Cheese! Brown Rice Macaroni with Coconut Cheese Sauce! YUM! You can also pour this sauce over roasted cauliflower if you don't want to use rice noodles.




Friday, April 26, 2013

Paleo Dairy Free German Chocolate Cake with Caramel Coconut Frosting


Ingredients:

Cake:

10 eggs


1 cup coconut oil, melted

1 tbsp vanilla

¾ cup coconut flour, sifted

½ cup Dutch processed cocoa powder

1 tsp sea salt

1 tsp baking soda

Frosting:


¾ cup coconut sugar

1 cup coconut oil, melted

4 tbsp arrowroot powder or tapioca starch

3 egg yolks

1 tsp vanilla

1/8 tsp sea salt

Directions:

For Cake:

  1. Preheat oven to 325 F.
  2. Mix all dry ingredients in a large mixing bowl till well mixed.
  3. Mix all wet ingredients in a stand mixer or use a hand held mixer and mix till smooth.
  4. Mix dry into wet and mix till smooth, about 2 minutes.
  5. Pour batter into two 9 x 9 round cake pans greased with coconut oil. Bake for 20-40 minutes, or until a toothpick inserted in the middle comes out clean. While cake is baking make frosting.

For Frosting:


  1. In a medium saucepan combine milk, sugar, egg yolks, oil and salt.
  2. Cook over medium heat, stirring constantly. When mixture begins to boil and thicken remove from heat and let set 5 minutes.
  3. Add Vanilla and arrowroot or tapioca and stir well.
  4. Optional: Shredded coconut, chopped pecans or almonds.
Let frosting cool, once cooled stick in the freezer for about 10 minutes. Remove and stir vigorously. Frosting should be thick and creamy at this point and ready to be put on the cake!










Thursday, April 25, 2013

Paleo Dairy Free Soy Free Strawberry Ice Cream


Ingredients:


20 ounces frozen strawberries 

¼ cup pure maple syrup

1 tbsp vanilla extract

¼ tsp almond extract


Directions:

Blend all ingredients into a food processor or blender till smooth and process in ice cream maker according to manufacturers instructions. ENJOY!


Paleo Dairy Free Soy Free Egg Nog


Ingredients:


1/3 cup pure maple syrup

4 egg yolks

2 whole cloves

pinch cinnamon, more to taste

1 tsp vanilla

1 tsp nutmeg

Directions:

  1. In a double boiler (A metal bowl over a light boiling pot of water) Combine milk, maple, cloves and cinnamon over medium heat, allow mixture to become warm and “Steamy.” DO NOT BOIL, or Simmer.
  2. Remove from heat when it is just steamy. Beat eggs till thick and pale. Slowly pour about half of the milk mixture into the eggs while whisking the eggs continuously. You don’t want scrambled eggs.
  3. Add egg mixture back into main batch. Return heat to medium and stir constantly. NEVER BOIL. Cook till mixture reaches 160F.
Remove cloves and let nog cool. Once cooled some, mix vanilla and nutmeg. Chill well.



Wednesday, April 24, 2013

Paleo Whoopi Pies


Ingredients:

Pie:

2 cups blanched almond flour

¼ cup Dutch processed cocoa

½ cup full fat coconut milk

2 eggs

¼ cup coconut sugar

1 tbsp vanilla

1 ½ tsp baking soda

½ tsp baking powder

Filling:

¾ cup palm shortening

3tbsp coconut oil

1 tsp vanilla

3 tbsp raw honey

Directions:

  1. Preheat oven to 350F.
  2. Whisk all cake ingredients together till smooth.
  3. On parchment lined baking sheet dollop uniform size scoops. Bake 15 minutes.
  4. Filling: Beat all ingredients. 3-5 minutes. Cookies MUST be completely cool before spreading filling on them. Scoop filling onto cookie and spread with a knife and place another cookie on top. Makes 5-6 pies.
You can also fill the pies with coconut butter.




Even better Whoopi Pie! I made a German chocolate cake with Caramel Coconut Frosting and I had some left over frosting and I happened to have some empty Whoopi Pie Cookies so I stuffed them with my leftover frosting and WOW! Find the frosting here along with the CAKE!

Tuesday, April 23, 2013

Paleo Chocolate Cookie Cups


Ingredients:

For Cookie Cups


½ ripe avocado

1 egg

¼ cup coconut sugar

1 cup almond flour

¼ cup Dutch processed cocoa

¼ cup coconut flour

¼ tsp baking soda

¼ tsp sea salt

For Cream:

1 can full fat coconut milk, chilled in fridge overnight

¼ cup Dutch processed cocoa

1 tbsp almond butter

¼ cup water from coconut milk

¼ cup coconut sugar

pinch sea salt

For Chocolate Drizzle


1 tbsp Dutch processed cocoa

1 tbsp coconut oil, melted

1 tsp raw honey

Directions:

  1. Preheat oven to 350F. Grease mini cupcake pan with coconut oil.
  2. Puree avocado, coconut sugar and egg in food processor or blender.
  3. In a large mixing bowl combine almond flour, cocoa, coconut flour, salt and baking soda. Add dry ingredients to wet in processor and process till just mixed. No more.
  4. Press dough into pan and make an indent with a spoon or your finger to make a small, round spot for your frosting to set in.
  5. Bake for 12 minutes. Cool for 5 minutes. Remove from pan and let cool on a cooling rack.
  6. For cream filling flip chilled can of coconut milk upside down and open bottom side up. Move the water to a bowl. Measure ¼ cup of the water and add to a food processor or blender. Add cocoa, almond butter, coconut sugar and salt, mix till smooth.
  7. Add coconut cream and mix well. Transfer to a piping bag and top each cookie cup with cream frosting.
  8. For chocolate drizzle, mix cocoa powder, melted coconut oil and honey in a small bowl till smooth. Put in a squeeze bottle (or just dip a fork or knife in and sprinkle over frosting) and drizzle sauce over the chocolate cream frosting.
  9. Keep in refrigerator for a week. Makes between 15-19 cookie cups

Sunday, April 21, 2013

Green Smoothie


Ingredients


A few Romaine Leaves

1 medium Granny Smith Apple

1 cup White Tea, brewed and cooled

1 Ripe Banana

½ tsp Ground Ginger

Ice Cubes


Directions:

  1. Throw everything into a blender and mix till smooth.
     2. Stick a straw into your green smoothie and enjoy! 


Dairy Free Solid Chocolate Lollipops


Ingredients



1 tsp Vanilla

3 tbsp coconut oil

Lollipop Mold

Lollipop Sitcks


Directions:

  1. Melt chocolate with coconut oil in microwave and stir to combine.
  2. Add vanilla and stir well. Grease lollipop molds if needed with coconut oil. I find this works well when working with metal molds; they pop right out! Pour into molds and add lollipop sticks.
Put full molds into freezer till hard then just popped them out and Enjoy! 



Paleo Devil's Food Cake with Vegan Fudge Sauce


Ingredients:

1 cup blanched almond flour

¼ cup coconut flour

½ cup coconut sugar

¾ tsp baking powder

½ tsp baking soda

¼ tsp sea salt

¼ cup + 2 tbsp Dutch processed cocoa

½ cup water

2 eggs

1 tsp vanilla


Directions:

  1. Preheat oven to 350F. Grease a 9 x 9 round cake pan or line with parchment or wax paper.
  2. In a large bowl, mix almond flour, coconut flour, baking powder, baking soda, coconut sugar and cocoa, stir well with a wire whisk.
  3. In a small bowl, mix eggs, water, and vanilla. Pour wet ingredients into dry and mix well.
  4. Pour batter into waiting pan and bake for 15 minutes.


Can be topped with my Vegan fudge sauce as shown in the picture. Very tasty! Just dribble it on after its mixed and any left over sauce can be placed into a shallow square dish and popped into the freezer till its hard and cut into fudgey brownie bites!


Paleo Snickerdoodles. Gluten, Dairy, Egg and Refined Sugar Free


Ingredients:

2 cup blanched almond flour

1/8 tsp sea salt

¼ tsp baking soda

½ cup coconut oil

¼ cup coconut sugar

1 tbsp vanilla

1 tbsp coconut sugar

1 tbsp ground cinnamon


Directions:

  1. Preheat oven to 350F. In a medium bowl, combine all dry ingredients and mix well.
  2. In a small bowl, combine oil and vanilla.
  3. Add wet ingredients to dry ingredients and mix till combined.
  4. In a small bowl mix 1 tbsp cinnamon and 1 tbsp coconut sugar and stir.
  5. Now form dough into round balls. The dough may be a bit crumbly because of the lack of eggs but don’t worry it turns out fine once baked. Form the balls carefully using fingertips. Roll the dough into the cinnamon sugar mix and coat well.
  6. On a cookie sheet lined with parchment or wax paper, press the dough into however much of a thickness you want your cookie to be.
Bake in oven for 8-9 minutes. Take out of oven and leave cookies to cool on the cookie sheet. DO NOT try to move the cookies while they are still warm, they will crumble into pieces because of the lack of eggs used. Move cookies only when they are completely cool, don’t move them even if they’re only a little warm. Once they are completely cool they will hold together just fine. 


Saturday, April 20, 2013

Apple Sandwiches


Ingredients:

1 large apple, cored

Natural Peanut Butter or Almond Butter

Dried Cranberries or Raisins


Directions:

  1.  Core an apple and slice it into four “Sandwiches”
  2. Spread PB or Nut Butter of choice onto all the pieces of apples and sprinkle with dried fruit.
  3. Place 2 apple slices together and enjoy your Apple Sandwich.

I find the green apples taste best for these tasty snacks! And dried cranberries really make it seem like your eating PB&J!


Mango Sorbet


Ingredients:

4 mangos, chopped and peeled

¼ cup pure maple syrup

1-cup water

6 tbsp fresh lemon juice

Directions:

  1. Puree mangoes in food processor.
  2. Add Maple, water, and lemon, process till smooth and well mixed.
Put mixture into ice cream maker and process according to manufacturers instructions.  


Strawberry Sorbet


Ingredients:

1 lb hulled strawberries, chopped

¼ cup pure maple syrup

1-cup water

6 tbsp fresh lemon juice

Directions:

  1. Puree strawberries in food processor.
  2. Add Maple, water, and lemon, process till smooth and well mixed.
Put mixture into ice cream maker and process according to manufacturers instructions.  


Chocolate Ice Cream


Here's a delicious recipe for anyone who can tolerate dairy.

Ingredients:

1 ½ cup grass fed whole milk

1 ½ cup grass fed heavy whipping cream

3 egg yolks

2 whole eggs

¾ cup coconut sugar

¼ cup Dutch processed cocoa

1 tsp vanilla extract

Directions:

  1. Heat milk and cream in medium saucepan. Bring to a boil over medium high heat. Remove from heat once milk/cream starts to rise and stir quickly or it will boil over.
  2. Reduce heat to low and return pan and let milk simmer. In a medium mixing bowl combine, 3 egg yolks, 2 whole eggs, vanilla and sugar.
  3. Measure out 1 cup of hot milk mixture and set aside. Now using a hand mixer start mixing sugar and egg mixture on medium speed, while mixing pour the one cup of hot milk/cream mixture slowly into egg mixture. Mix till well combined.
  4. Now mix in ¼ cup of cocoa till smooth. Now take egg mixture and pour it all into the pan on the stove. Turn the heat up to medium high and stir constantly till the mixture begins to thicken and sticks to the back of a spoon.
  5. Once mixture has become like a custard, remove from heat and pour into a glass or metal bowl. Now take a piece of parchment paper, big enough to cover the entire custard and make sure it touches the surface of your custard.
  6. Place the bowl in the freezer for about an hour and a half to two hours. The parchment paper keeps the custard from forming a skin as it cools. Check it after an hour and a half to see if it’s cool enough to be placed into your ice cream maker. If so pour it into your maker and process according to ice cream maker instructions.
Enjoy! You can even add fresh fruit to your ice cream as it churns!


Friday, April 19, 2013

Gluten Free Paleo Strawberry Short Cake/Garlic Biscuits


Strawberry Short Cake/Garlic Biscuits

Recipe 1. For people allergic to nuts/almonds

Ingredients for Strawberry Short Cake:

¼ cup coconut flour, sifted

3 tbsp coconut oil, melted

3 eggs

3 tbsp raw honey or pure maple

¼ tsp sea salt

¼ tsp vanilla extract

¼ tsp baking powder

Directions:

  1. Preheat oven to 400F. Combine Flour and baking powder in medium bowl and whisk.
  2. Blend oil, eggs, honey/maple, salt and vanilla in small bowl and whisk.
  3. Now, mix wet ingredients into dry and whisk till there are no more lumps and batter is smooth. Scoop batter onto baking sheet lined with parchment paper and bake for 15 minutes. Makes 6 biscuits.

Frosting:


3tbsp maple, raw honey or coconut sugar

½ tsp vanilla

Splash of water, to give a smooth consistency.

Put all ingredients into a small bowl and blend on high speed till creamy, adding more water if needed.

Top biscuits with frosting and sliced strawberries and enjoy!

To make garlic bread/biscuits

Make everything the same except leave out the vanilla extract and sweetener.

In a small bowl melt ghee and add pressed garlic clove and brush garlic butter mixture over warm biscuits and sprinkle with parsley.

Strawberry Short Cake/Garlic Biscuits

Recipe 2

Ingredients for Strawberry Short Cake:

2 eggs

¼ cup melted, butter/ghee or coconut oil

3 tbsp raw honey or pure maple

1 cup blanched almond flour

2 tbsp coconut flour

½ tsp baking soda

dash of sea salt

Directions:

  1. Preheat oven to 325F.
  2. Whisk eggs, oil and honey/maple.
  3. Add all dry ingredients and combine well.
  4. Scoop batter onto baking sheet lined with parchment paper and bake 20-25 minutes, until golden.

Makes 8 biscuits

Frosting:


3tbsp maple, raw honey or coconut sugar

½ tsp vanilla

Splash of water, to give a smooth consistency.

Put all ingredients into a small bowl and blend on high speed till creamy, adding more water if needed.

Top biscuits with frosting and sliced strawberries and enjoy!

To make garlic bread/biscuits

Make everything the same except leave out the vanilla extract and sweetener.

In a small bowl melt ghee and add pressed garlic clove and brush garlic butter mixture over warm biscuits and sprinkle with parsley.



Thursday, April 18, 2013

Gluten Free Spaghetti with Meat Sauce


Ingredients:

A bunch of mushrooms, sliced

1 onion, chopped

2 (15 ounce) cans tomato sauce

1 (28-ounce) can whole peeled tomatoes, un-drained

2 tsp dried oregano

2 tsp dried basil

1 tsp sea salt

½ tsp pepper

1 tbsp Italian seasoning

1 tsp marjoram

2 tsp onion powder

2 tsp garlic powder

2 pounds Grass Fed Ground Beef


Meat Sauce can be served over Brown Rice Spaghetti Noodles or Spaghetti Squash. To prepare Spaghetti Squash: 1 large Spaghetti Squash cut in half and seeded. Place cut side down on shallow baking pan with 1-2 inches of water to cover pan. Heat oven to 375 F. and bake squash for 40 minutes. Take out of oven and let squash cool. Take a fork and scrape the meat of the squash and transfer “noodles” to a plate and top with hot spaghetti sauce.

Directions:

  1. Cook meat in large skillet over medium heat, add onions. Cook till meat is no longer pink and onion is tender. Add mushrooms and cook till tender.
  2. Add tomato sauce and whole peeled tomatoes. Crush tomatoes with hands. Now add all the spices and mix well.
Let sauce simmer for 30 minutes. You want garlic bread as shown in the picture > For Gluten Free Garlic Biscuits Click this Link. 



Coconut Milk Yogurt/Almond Milk Yogurt

Ingredients:

2 (13.5 ounce) cans full fat coconut milk

1 tsp non dairy yogurt starter or 1 25 Billion Probiotic capsule

1-2 tbsp raw honey (This step is crucial and cant be skipped. Coconut milk doesn't culture well since it has no natural sugars and don't use maple it doesn't work well.)

2 heaping tbsp of tapioca starch/flour or 2 tsp of beef gelatin

Yogurt Maker

Directions:

1. Sterilize jars in boiling water. In a saucepan over medium heat pour milk in and allow milk to heat slowly to 180 F. on candy thermometer, whisking frequently. Whisk in tapioca starch now whisking well after each tbsp. Then remove from heat. DO NOT BOIL the milk.

2.  Now let milk cool to 95 F.

3. Now add probiotic or culture starter into the milk and mix well. Pour milk into your yogurt jars and ferment on your yogurt maker for 12-24 hours at 105-110 F. The longer it ferments the sour it will be. I let mine go 24 hours. After 12-24 hours stir yogurt to an even consistency and move yogurt to fridge and refrigerate at least 6 hours before eating.

Every time you make a batch of yogurt, save about 2 tbsp of it to use as a starter for your next batch. This will save you a lot of money and you can use it in place of the yogurt starter.





You can even make almond milk yogurt using fresh homemade almond milk Just follow the same instructions as you do for the coconut yogurt!

Paleo Chocolate Cupcakes


Ingredients:

¼ cup coconut flour

¼ cup Dutch Processed Cocoa

¼ cup coconut oil

¼ tsp sea salt

¼ tsp baking soda

1/3 cup coconut sugar

4 eggs


Directions:

  1. Preheat oven to 350F.
  2. Combine flour, cocoa, salt and baking soda in a large bowl.
  3. In a small bowl combine eggs, oil and sugar, mix well.
  4. Mix wet ingredients into dry and mix very well.
  5. Line a cupcake pan with liners and fill each liner about ¼ way full. Bake for 18-22 minutes.


Chocolate Icing Ingredients:

1 Cup Enjoy Life semi sweet chocolate chips

1/3 cup coconut oil

½ tbsp vanilla

Directions:

  1. Melt oil and chocolate together and stir till smooth. Add vanilla and let cool till it becomes somewhat stiff.
Beat with hand mixer till fluffy and frost cupcakes.


Coconut Butter


Ingredients:


3 tbsp coconut oil, melted

Food processor

Directions:

Pour 4 cups coconut into food processor with melted oil

Processes it till it becomes moist, you may need to stop and scrape down the sides a few times but keep processing till its smooth.

Pour into glass container with lid. It will turn solid at room temp.  Does not require refrigeration. Nuke to turn into liquid again and use as a dip or a frosting!



Homemade Almond Milk

Fresh raw almond milk is delicious, healthy, unprocessed and economical. There is no un-recyclable plastic-lined tetra-pak boxes or cartons to put in landfills and drink BPA out of, and this tastes much, much better than store bought.

To make a half gallon (or 2 liters) of delicious fresh almond milk, you will need:

About a pound (or roughly half a kilo) of fresh raw almonds out of the shell

A blender or food processor

A large bowl to strain into

A mesh bag or cheesecloth for straining

A half gallon or 2 liter refrigerator jug to keep it in

A few pinches of salt (optional)

Sweetener of your choice, to taste (optional) I like to add a tsp of pure vanilla extract to mine with 3 pinches of salt.

I like to soak my almonds in distilled water with a 1/2 tbsp of fresh lemon juice over night to reduce phytic acid and mold, and it makes the almonds a bit softer and easier to blend up



See how this clings to the glass like the freshest dairy milk? Commercial preparations use thickeners such as guar gum to achieve something similar but their results are inferior. It's hard not to drink it all up the first day, but it's even better the second. Keeps about a week in the refrigerator, but don't leave it out on the counter unless you want to experiment with raw almond yogurt or kefir.

You will be using about 3 cups of water for every 1 cup of raw almonds out of the shell. Soak overnight in enough water to cover with a little water more, to provide room for swelling. Another easier way to measure if you want to make 2 quarts or 2 liters at a time, is that 1 lb (or roughly a half kilo) of raw almonds out of the shell, makes a half gallon or 2 quarts or roughly 2 liters of creamy, rich almond milk when sufficient water is added after squeezing, to equal that volume. You can of course halve the water to make an almond cream suitable as coffee creamer, nog base, cream pies, or other uses where milk may be too thin.

A quick whir in a powerful blender results in a thick, frothy almond puree, ready to be squeezed in a mesh bag or jelly bag, cheesecloth, or something similar. Simply place your cheesecloth or mesh strainer bag over the bowl, pour and scoop your puree into it, draw it closed, and start squeezing until the almond meal is as dry as you can get it.  Don't add any more water at this point.

The harder you squeeze, the more creamy and nutritious your milk will be. Let is sit covered in the refrigerator pitcher for 24 hours. you will notice a creamy layer floats on top, but with a few gentle shaking sessions and a day or so in the refrigerator, it will blend nicely and taste superbly creamy. Once that has happened, add sweetener if you choose, and salt a pinch at a time, shaking in-between and tasting, until the flavor goes from a little "flat" with no salt, to "better than any milk I ever tasted" (perfect). If you're not sure, hold back on another pinch of salt because one pinch too many ruins it. If you accidentally do add that one extra pinch past perfect taste, add more sweetener and it will no longer taste salty. Some add vanilla, others add almond extract or other flavors. You can even add Dutched Cocoa for a creamy sensation.

I love to use my almond milk in smoothies! And try making yogurt with it too!



Lacto-Fermented Sauerkraut


Ingredients:

1 tbsp sea salt, per 2 lbs of cabbage. Must use Sea Salt!
½ gallon glass Mason jar



Directions:

1.     Peel outer leaves and set aside.
2.     Cut cabbage thinly as possible. Put cabbage in a large glass or ceramic bowl and sprinkle with sea salt. Rub salt into cabbage till it becomes limp. I like to massage the cabbage using my hands.
3.     Now pack wet, limp cabbage handful by handful into jar, pounding it down vigorously with fist after each handful. When jar is full, notice liquid rises above cabbage. Make sure a fair amount of liquid is above the cabbage.
4.     Now take the reserved outer cabbage leaves and shove them into the jar. Press the leaves down to help keep your cabbage under the the liquid, press it down so the liquid covers your cabbage. This liquid is called brine. As long as the cabbage stays under the brine no mold or anything but good bacteria can grow. You may need to add water to the glass to add more weight to keep your cabbage under the brine.
5.     Make sure to leave about 2 inches of space between the top of the jar and the liquid so there is room for expansion.
6.     Cap with airlock system
7.  Let your kraut ferment for 4 weeks in a cool cellar or basement, or some other cool place in the house. 50 degrees F. is ideal for the good bacteria to thrive.
9.     After 4 weeks move your kraut to the fridge. Your kraut will stay in the fridge for months.


Why ferment for so long when most recipes call for 2 weeks at most?
Here is why. Follow this link The Science Behind Sauerkraut Fermentation

This is Sauerkraut with shredded carrots
2 heads of cabbage fit into a 1/2 gallon mason jar





This is the finished Kraut Green and Purple


Kraut served with All Natural Farm Fresh Pork Bratwursts 

Finished Sauerkraut with Shredded Carrots


Gluten Free Breaded Chicken


Ingredients:

½ cup Blanched Almond Flour
½ Cup Coconut Flour
4 Chicken Breast Halves
Ghee or Coconut Oil



Directions:

  1. Mix both flours together and roll chicken breasts into the flour and coat well.
  2. Preheat oven to 375F.
  3. Melt oil and pour oil into a baking dish and place chicken breasts in oil.
Place baking dish in oven and bake for 25-35 minutes, or until chicken is tender and juices run clear.


Paleo Waffles

Recipe from MarksDailyApple.com


Ingredients:

2 eggs
1 (13.5 ounce) can coconut milk
½ cup blanched almond flour
½ tsp sea salt
½ tsp baking soda
1 tsp vanilla
¼ cup unsweetened shredded coconut, or powdered coconut, Not Coconut Flour!



Directions:

  1. Mix all ingredients together well and place in waffle iron.
  2. This batter takes longer than normal wheat/flour batter. Let them set in the iron till most of the steam is gone before opening the waffle iron.
Open waffle iron and carefully remove waffle with fork and enjoy!



Tomato Spinach and Basil Soup


Ingredients:

2 tbsp ghee or coconut oil
1 large yellow onion, chopped
1 clove garlic, minced
1 ½ cups grass fed whole milk, or full fat coconut milk
1 (28 ounce) can tomato puree
2 cups fresh spinach, torn
¼ cup chopped fresh basil
½ tsp sea salt
¼ tsp pepper
1 tbsp grated Parmesan cheese (Optional)



Directions:

  1. Melt oil in a large saucepan over medium heat. Saute onion and garlic for 3 minutes. Stir in tomato puree and mix well.
  2. Cover and bring to a boil over high heat. Reduce heat to low and simmer, covered, for 5 minutes.
  3. Add spinach, basil, salt and pepper and simmer uncovered, for 2 minutes, stirring occasionally.
  4. Remove from heat and pour in milk and stir and sprinkle with Parmesan cheese if desired.

Paleo Deviled Eggs: Fat Guacamole Devils

Recipe from MarksDailyApple.com


Ingredients:

2 hard boiled eggs

1/2 avocado

1/2 teaspoon lime juice

salt & pepper to taste







Directions:

  1. Peel and halve the eggs and spoon their yolks into a small bowl. 
  2. Mash the yolks with avocado, and lime juice; add salt and pepper to taste. Refill egg white halves with yolk mixture and enjoy!
 

Sweet Potato Hash Browns


Ingredients:

1 Sweet potato, peeled

Spices to taste:

Onion powder

Garlic Powder

Sea Salt

Pepper

Directions:

  1. Grate potato into hash browns
  2. Heat ghee or coconut oil in a skillet or on a grill.
  3. Spread hash browns thinly and sprinkle spices on as desired.
  4. Let cook till browned on one side and flip till browned on other side.
  5. Enjoy!

Romaine Fruit Salad with Honey Balsamic Vinaigrette


Ingredients:

Romaine, washed and cut into pieces

Fruits: Blue Berries, Strawberries, Clementines or Blood Oranges, Grapes etc…

Homemade dressing Honey Balsamic Vinaigrette

Directions:

  1. Place romaine in salad bowl and toss with fruit
  2. To make dressing:
  3. 1 tbsp Dijon Mustard
  4. 1 tbsp Raw Honey
  5. ¼ cup White or regular Balsamic Vinegar
  6. 1 tsp Sea Salt
  7. ¼ tsp Pepper
  8. 1/3 cup Extra Virgin Olive Oil.
  9. Place all dressing ingredients into a shaker bottle and shake till well mixed. Pour over salad and toss.

Beef Bone Broth


Major Constituents of Bones and Bone Broth

Cartilage

Cartilage is formed primarily from collagen and elastin proteins, but also contains glycosaminoglycans (GAGs), chondroitin sulfate, keratin sulfate, and hyaluronic acid. The cartilage from joints is the kind incorporated into bone broth.
Chondroitin sulfate is a structural component of cartilage and is essential in maintaining the integrity of the extracellular matrix. It also lines the blood vessels, and has been found to play a role in lowering cholesterol and the incidence of heart attacks. It is often sold as a supplement for treating joint pain associated with osteoarthritis and has been shown to improve inflammatory conditions of the gastrointestinal tract.
Studies have found shark cartilage to be useful in the treatment of joint disease and in the stimulation of immune cells, but these supplements can be very expensive. Using cartilage-rich beef knuckles, chicken feet, trachea, and ribs in a bone soup can be an effective and easily absorbable alternative. Cartilage may be useful in the treatment of:
·                  Arthritis
·                  Degenerative joint disease
·                  Inflammatory bowel disease
·                  Lowered immune function


Bone Marrow



There are 2 types of marrow in bones, yellow and red. At birth, all bone marrow is red, and as we age it gradually converts to the yellow type until only about half of our marrow is red. In cases of severe blood loss, the yellow marrow can change back to red marrow as needed, in order to increase blood cell production.
The yellow marrow is concentrated in the hollow interior of the middle portion of long bones, and is where lipids and fats are stored. The red marrow is found mainly in the flat bones, such as the hip bone, sternum, skull, ribs, vertebrae and scapula, and in the cancellous ("spongy") material at the proximal ends of the long bones such as the femur and humerus. Red marrow is where the myeloid stem cells and lymphoid stem cells are formed.
The red marrow is an important source of nutritional and immune support factors extracted in the cooking of bone soup. It contains myeloid stem cells which are the precursors to red blood cells, and lymphoid stem cells, the precursors to white blood cells and platelets. The red marrow produces these immature precursor cells, which later convert to mature cell outside the marrow.
·                  Red blood cells carry oxygen to other cells in the body
·                  White blood cells are essential for proper functioning of the immune system
·                  Platelets are important for clotting

Glycine and Proline

Glycine and proline are particularly important amino acids present in bone broth. Glycine is a simple amino acid necessary in the manufacture of other amino acids. It is a vital component in the production of heme, the part of the blood that carries oxygen. It is also involved in glucogenesis (the manufacture of glucose), supports digestion by enhancing gastric acid secretion, and is essential for wound healing. It is a precursor amino acid for glutathione and large amounts are needed for the liver to detoxify after chemical exposure.
Broths can be used in modified fasting and cleansing programs. In these situations, glycine is used for gluconeogenesis and to support phase I and II detoxification. During fasting, because little or no food or energy source is being consumed, protein tissues such as muscle often break down. With broth, glycine is consumed, which limits or prevents degeneration during the fast and is also beneficial to the detoxification process.
Proline is an amino acid essential to the structure of collagen and is therefore necessary for healthy bones, skin, ligaments, tendons and cartilage. It is found in small amounts in many foods, but vitamin C is necessary to metabolize proline into its active form. Small amounts can be manufactured by the body, but evidence shows that adequate dietary protein is necessary to maintain an optimal level of proline in the body. It has also been shown to have a beneficial effect on memory and in the prevention of depression. Glycine and proline needed for:
·                  Manufacture of glucose
·                  Enhancing gastric acid secretion
·                  Soft tissue and wound healing
·                  Healthy connective tissue
·                  Effective detoxification by the liver
·                  Production of plasma

Collagen and Gelatin

There are at least 15 types of collagen, making up about 25% of all the protein in the body. It is present in bones, ligaments, tendons and skin (type I collagen), in cartilage (type II collagen), and in bone marrow and lymph (type III collagen, called reticulin fiber). The word collagen comes from the root "kola", meaning glue.
Basically, collagen is the same as gelatin. Collagen is the word used for its form when found in the body, and gelatin refers to the extracted collagen that is used as food. Bone broth produces a rubbery gelatin when cooled. Most commercial gelatin products are made from animal skin and often contain MSG, but broth made from bones produces a much more nutritious gelatin that contains a wide range of minerals and amino acids.
Poor wound healing, bleeding gums, and bruising are often been attributed to vitamin C deficiency, however the problem is actually a collagen deficiency, as vitamin C is needed to synthesize collagen. Gelatin has also been found to help heal the mucus membranes of the gastrointestinal tract in cases of inflammation such as irritable bowel syndrome or in "leaky gut syndrome".
Gelatin is rich in the amino acids proline and glycine. Although it is not a complete protein itself, it provides many amino acids and therefore decreases the amount of complete protein needed by the body. Dr. N. R. Gotthoffeer spent 20 years studying gelatin and found that convalescing adults who have lost weight due to surgery, dysentery, cancer and other diseases fare much better if gelatin is added to their diet. Studies on gelatin show that it increases the digestion and utilization of many dietary proteins such as beans, meat, milk and milk products. Collagen is helpful in:
·                  Soft tissue and wound healing
·                  Formation and repair of cartilage and bone
·                  Healing and coating the mucus membranes of the gastrointestinal tract
·                  Facilitating digestion and assimilation of proteins

Minerals

Minerals are essential to life, providing the basis for many important functions in the body. They are necessary for the development of connective tissue and bone, create electrical potential that facilitates nerve conduction, and are catalysts for enzymatic reactions. Many people in the U.S. are deficient in one or more minerals, usually due to dietary deficiencies or poor absorption. Broth offers easily absorbed extracted minerals and supports utilization of the minerals by promoting the health of the intestinal tract.
Bone is an excellent source of calcium and phosphorus, and to a lesser degree, magnesium, sodium, potassium, sulfate and fluoride. Hydrochloric acid, produced by the stomach, helps to break down food but is also necessary to extract elemental minerals from food. For this reason, when making bone broth, an acid is necessary in order to extract the minerals from the bone. This is the purpose of adding a "splash" of vinegar when making broth.
·                  Calcium is necessary for healthy bones, muscle contraction and relaxation, proper clotting and tissue repair, normal nerve conduction, and endocrine balance. Calcium deficiency includes symptoms of osteomalacia and osteoporosis, brittle nails, periodontal disease, muscle cramps and spasms, palpitations, depression, insomnia, and hyperactivity.
·                  Phosphorus is necessary for the generation of energy in the body, as it is an important ingredient of ATP. It is also a critical component of cell membranes and helps regulate intracellular pressure. A deficiency in phosphorus can lead to symptoms such as fatigue, weakness, muscle weakness, celiac disease, osteomalacia, and seizures.
·                  Magnesium is the most common dietary deficiency in the U.S. The mineral is involved in over 300 enzyme reactions, is a cofactor for vitamins B1 and B6, and is involved in the synthesis of proteins, fatty acids, nucleic acids and prostaglandins. Proper nerve transmission, muscle contraction and relaxation, and parathyroid gland function are dependent on magnesium.
 

Ingredients:

Cold Water

4 carrots, peeled and chopped

1 head of celery, chopped

2 onions, chopped

4 cloves of garlic, chopped

4 lbs of Grass Fed Beef Marrow Bones

2 tbsp Sea Salt

1/4 cup of Raw Apple Cider Vinegar (This aids in the extraction of minerals without really altering the flavor)

In a piece of cheesecloth add the following dried herbs:

1 tsp Rosemary

1 tsp Thyme

1 tsp bay leaves

Tie cheesecloth shut and let it float in the broth


Directions:

  1. Roast your bones beforehand. This adds color and flavor. For big bones like beef, 400 degrees Fahrenheit for 45 minutes usually works. I've read that not roasting bones beforehand results in a very bad smell while your bones are simmering for hours, and an unpleasant taste. I've always roasted mine and added veggies to my broth to add flavor and nutrients. It always smells so good and tastes great!
  2. Dump your chopped vegetables in the bottom of a slow cooker. Drop in roasted bones, sprinkle on salt and drizzle with vinegar.
  3. Add enough water to cover and fill your slow cooker near the top and cook on low for 24 hours. The longer it goes the more nutrients your broth has and the better it tastes.
  4. When your broth is finished strain it through a fine wire mesh strainer. Discard the vegetables and store broth in glass mason jars. The broth will keep for 5 days in the fridge, so I suggest you freeze what you’re not going to use up within 5 days. Will keep in the freezer for months. To thaw let broth set in fridge for 2 days or so.
To drink broth, just pour how ever much you would like into a small saucepan over low heat till heated. Broth can also be used in place of stocks and vegetable broths, in recipes like soups and such. 

Bone broth is great for healing Leaky Gut Syndrome. It helps to restore the healthy gut flora and heals and seals the gut.