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
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.
One quart mason jar Approximately 12-14 heads of Garlic
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.
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!
oven to 350F. Grease mini cupcake pan with coconut oil.
coconut sugar and egg in food processor or blender.
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.
into pan and make an indent with a spoon or your finger to make a small, round
spot for your frosting to set in.
12 minutes. Cool for 5 minutes. Remove from pan and let cool on a cooling rack.
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.
cream and mix well. Transfer to a piping bag and top each cookie cup with cream
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.
refrigerator for a week. Makes between 15-19 cookie cups
oven to 350F. Grease a 9 x 9 round cake pan or line with parchment or wax
large bowl, mix almond flour, coconut flour, baking powder, baking soda,
coconut sugar and cocoa, stir well with a wire whisk.
small bowl, mix eggs, water, and vanilla. Pour wet ingredients into dry
and mix well.
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!
oven to 350F. In a medium bowl, combine all dry ingredients and mix well.
small bowl, combine oil and vanilla.
wet ingredients to dry ingredients and mix till combined.
small bowl mix 1 tbsp cinnamon and 1 tbsp coconut sugar and stir.
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
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.
Here's a delicious recipe for anyone who can tolerate dairy.
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
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.
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.
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
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.
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.
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!
1 (28-ounce) can
whole peeled tomatoes, un-drained
2 tsp dried
2 tsp dried basil
1 tsp sea salt
½ tsp pepper
1 tbsp Italian
1 tsp marjoram
2 tsp onion
2 tsp garlic
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.
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.
Add tomato sauce and whole peeled
tomatoes. Crush tomatoes with hands. Now add all the spices and mix well.
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
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!
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!
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.
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.
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.
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
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.
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
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
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
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:
·Degenerative joint disease
·Inflammatory bowel disease
·Lowered immune function
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
·Platelets are important for clotting
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
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
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
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
·Facilitating digestion and assimilation of proteins
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.
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
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!
chopped vegetables in the bottom of a slow cooker. Drop in roasted bones,
sprinkle on salt and drizzle with vinegar.
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
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.