Category Archives: Recipes

We Can All Scream For Ice Cream

I downloaded this ebook We Can All Scream For Ice Cream and immediately decided to become a referral partner! The ebook is offered for 5.99 and includes ice cream and sorbet recipes, as well as popsicles and other treats. I am so excited about the recipes, which are all made without the top 8 allergens!

minticecream

Here is one from the book, reprinted by permission!

Mint Chip Ice Cream

Ingredients, with some recommendations via our Amazon affiliation

Directions

Pre-freeze your ice cream maker’s insulated container. Or if you do not have an ice cream maker, place a baking dish in the freezer. Make your ‘chips’ by combining the coconut oil and carob powder in a shallow dish, and place it in the freezer for about 20 minutes, or until completely frozen.
In a blender or food processor, combine your coconut milk, peppermint extract, mint leaves, and maple syrup. If you want
a greener looking ice cream, add in the fresh baby spinach. Blend until the leaves are well combined and your mixture is
smooth.
Remove your frozen carob mixture from the freezer, and break up the thin, frozen layer into chips with your hands or a fork.
Add chips to ice cream mixture. If using an ice cream maker: pour mixture into ice cream maker and follow the directions for your machine. Serve when ready.
— or —
If not using an ice cream maker: pour mixture into a baking dish, and place it in the freezer. Freeze for 45 minutes.
Remove the mixture from the freezer and stir it well with a rubber spatula, making sure to break up any hard, frozen sections. You can also use an immersion blender, in your baking dish to do this. Place the mixture back in the freezer.
Every 30–45 minutes, check the ice cream mixture and mix or churn it, until the ice cream is of the desired consistency. This should take about 2 to 3 hours.
Freeze longer for a harder ice cream, or allow to thaw slightly before serving for a softer texture.

Recipes without the top 8 allergens

All the recipes are made without milk, eggs, peanuts, tree nuts, soy, wheat, seeds, artificial flavors, artificial colors, excess fructose and even chocolate. As some of you are aware, we recommend that one avoid chocolate. Note that these recipes don’t even require that we have an ice cream maker!

  • Vanilla Bean Ice Cream
  • Strawberry Ice Cream
  • “Chocolatey” Ice Cream
  • Mint Chip Ice Cream
  • Tangerine Dream Ice Cream
  • Jasmine-Tulsi Ice Cream
  •  One (or Two) Ingredient Banana Ice Cream
  • Piña Colada Sorbet
  • Raspberry Lime Sorbet
  • Lemon Basil Sorbet
  • Berry Rocket Popsicles
  • Palate Cleanser Ginger Popsicles
  • Kiwi Blackberry Popsicles
  • Banana Split
  • Ice Cream Sandwiches
  • Dark Magic Fudgy Brownies
  • Neapolitan Stacks
  • Sea Salted Caramel Bonbons
  • Sparkling Grape Slushie
  • Caramel Sauce
  • Choco-o-shell
  • Coconut Whipped Cream
  • Strawberry Sauce
  • Ice Cream Cones and Waffle Bowls

I highly, highly recommend: We Can All Scream For Ice Cream. At 5.99, I consider it to be a bargain!

What is your favorite flavor of ice cream?

Disclosure

Please note that we serve as an affiliate for Amazon, in addition to allied organizations and individuals whose products and/or serves we recommend. In some cases, we receive referral bonuses or commissions for our promotional efforts. This enables us to sustain our educational efforts.

 

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Raspberry Gelatina

raspberriesWhy Gelatin?

In their article Why Broth is Beautiful: Essential Roles for Proline, Glycine and Gelatin, The Weston A. Price Foundation explains that “Gelatin is rich in the proline and glycine components that people need, but weak in methionine, histidine and tyrosine and utterly lacking in tryptophan. Accordingly, textbook writers from the 19th century on have rated gelatin a “poor quality protein.” But in spite of its seeming limitations, gelatin was valued for its medicinal benefits for thousands of years and was long considered a panacea for everything from skin and joint disorders to digestive distress to heart ailments.”

Gelatin’s traditional reputation as a health restorer has hinged primarily on its ability to soothe the GI tract. “Gelatin lines the mucous membrane of the intestinal tract and guards against further injurious action on the part of the ingesta,” wrote Erich Cohn of the Medical Polyclinic of the University of Bonn back in 1905.

Here are some benefits of gelatin [1]:

  • Supports and strengthens skin, hair and nail growth
  • Beneficial for joints and can help joint recovery
  • Can help tighten loose skin
  • Can improve digestion and can even heal digestive disorders
  • Rumored to help improve cellulite
  • Great source of dietary collagen
  • Adding gelatin to food is an excellent way to supplement protein without having to fill up on extra food. It should not, however, be your only source of protein since gelatin is not a complete protein. When taken with food, it helps your body better utilize other proteins and nutrients.
  • Gelatin contains 18 amino acids. Many of these amino acids are essential, meaning they can’t be produced by our bodies, and must be taken in as part of our diet.
  • Its specific amino acids can help build muscle.
  • Gelatin is a much better alternative to protein powders, which often contain artificial sweeteners and/or preservatives.
  • Gelatin has a protein sparing effect, helping to take the edge off hunger.

A popular way to include gelatin in our diets is my making gelatin-based desserts. We don’t recommend Jello with it’s added sugar or artificial sweeteners, artificial flavor and food coloring. Instead we recommend buying grass-fed gelatin, which we link to via our Amazon affiliation, made by Great Lakes or Bernard Jenson and making a homemade jello.

This is my favorite, fairly simple recipe provide to me by our community member Angie Needels of MamaKai, an organization we strongly support.

Angie Needels’ Raspberry Gelatina

Ingredients

  • 2 baskets or 1 10oz bag frozen berries, rinsed and stems removed, if needed
  • 1 1/2 cups filtered water (or tea, coconut water, or juice if desired – I often just use water because fruits are already pretty sweet on their own)
  • 1 pinch sea salt
  • 2 tbsp honey or maple syrup. Recommend: Coombs Family FarmsNow Foods  Hidden Springs
  • 1 tbsp lemon juice, freshly squeezed
  • 2 tbsp gelatin such as Great Lakes or Bernard Jenson

Instructions

  1. Heat fruits on low heat in a saucepan for 5-10 minutes on their own to start breaking them down.
  2. Use a wooden spoon to help break them apart as needed.
  3. Whisk in water (or preferred beverage), salt, honey (or preferred sweetener at desired amount) and lemon juice.
  4. Ensure the mixture is simmering but is not boiling for 2-3 minutes to combine and slightly reduce.
  5. Slowly sprinkle in gelatin while continually whisking for additional 2 minutes after it’s all been incorporated.
  6. Remove from heat and pour into preferred mold (I like 1/2 pint wide mouth mason jars … individual serving size and you can lid them separately and take them with you).

Should make 2 pints (rule of thumb is 1 Tbsp per pint of gelatin).

[I like to top it with crème fraiche - Sandrine]

What is your favorite gelatin-based dessert?

References
[1] 12 Uses for Gelatin
[1] Benefits of Gelatin in Your Diet
[1] Why Broth is Beautiful: Essential Roles for Proline, Glycine and Gelatin
[1] Gelatin: A Healthy Protein Powder

 

Disclosure
Please note that we serve as an affiliate for Amazon, in addition to allied organizations and individuals whose products and/or serves we recommend. In some cases, we receive referral bonuses or commissions for our promotional efforts. This enables us to sustain our educational efforts.

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Grade B maple syrup – is it really better?

Maple-Syrup

One of our First Step recommendations is to: “Replace sugar with natural sweeteners in moderation, such as raw local honey, Grade B maple syrup, pure maple sugar, molasses, dehydrated coconut nectar, coconut palm sugar, green powder stevia, rapadura and sucanat.”

When it comes to maple syrup, we’ve always recommended Grade B in accord with the Weston A. Price Foundation.

Sarah Pope asserts in a video that she created for the Foundation: “Be sure to seek out Grade B maple syrup, which is darker and richer in minerals and flavor than Grade A maple syrup. Grade B is also sometimes less expensive than Grade A. “B” stands for “Better” when it comes to maple syrup!”

I had read and accepted this list of health benefits of Grade B maple syrup:

“Grade B maple syrup is the most viscous concentration of the syrup. It is harvested during the end of the sap season, and resembles molasses more than its counterpart Grade A maple syrup. The potency and richness of Grade B maple syrup amplifies its health benefits.

Consumption of Grade B maple syrup is said to fortify the body with zinc. Apart from functioning as an antioxidant, the essential mineral strengthens the heart by replenishing and preserving endothelial cells.

Manganese and zinc, the predominant minerals in Grade B maple syrup, support immune system function by contributing to cell growth and maintaining healthy levels of white blood cells.

The two principal minerals in Grade B maple syrup have also been observed to contribute to male reproductive health. Manganese is involved in the production of male sex hormones, and zinc can help reduce prostate size.”

Yet, not everyone is in agreement that Grade B is better. 

Deep Mountain Maple explains, “Grade B has gained popularity in recent years as a table syrup. It is also well known for its beneficial use in a cleansing fast known as the Master Cleanse.

Although we are very happy that Stanley Burroughs, the author of The Master Cleanse, recognized the health benefits of pure maple syrup, we are disappointed that Mr. Burroughs did not really understand how maple syrup is made. He recommended Grade B syrup because he assumed, probably due to its dark color and intense flavor, that it was less refined than other maple syrups. However, no pure maple syrup is refined in any way whatsoever. All pure maple syrup contains many beneficial nutrients, including minerals such as potassium, magnesium, and iron. Traditionally, maple syrup is considered to be good for digestion and the circulatory system. It has fewer calories most other sweeteners and contains no fat at all.

At the Greenmarket, people often ask us which grade is best. The answer is, whichever one you like best!”

Nina Callaway similarly asserts that “Maple syrup grades have nothing to do with quality or nutrition. Instead, they simply refer to the color of the syrup, and thus, its flavor.”

The Massachusetts Maple Producers Association says,

It’s strictly a matter of personal choice. Ask yourself these questions: Which is better, white wine or red wine? Which is better, light beer or dark beer? Beer can probably be compared most easily to the different maple syrup grades/flavors. A light Pilsner beer has a light color and delicate flavor, while a Stout or Porter has a very dark color and strong flavor. It’s strictly a matter of personal choice, and there isn’t one grade of maple syrup that is “better” than another.

Shall we discontinue our recommendation of Grade B maple syrup as better?!

Meanwhile, Casey Seidenberg offers us this list on how to use maple syrup:

  1. Replace a cup of white sugar in recipes with a third-cup to a half-cup of maple syrup and reduce the recipe’s liquid measurement by a quarter-cup.
  2. Mix into a bowl of oatmeal, millet or quinoa for breakfast.
  3. Add to yogurt and fruit.
  4. Toast your own granola with olive oil and maple syrup.
  5. Drizzle on roasted sweet potatoes and squash.
  6. Combine with soy sauce and orange juice for a delicious chicken marinade.

I highly recommend this glaze for salmon:

  • 3/4 cup balsamic vinegar
  • 2 tablespoons maple syrup
  • 1 tablespoon Dijon mustard
  • 1 clove garlic, peeled and smashed or chopped
  • Add peeled minced ginger to taste.

More recipes and background information in Maple Sugar: A Gift from the Indians.

Will you continue to buy Grade B maple syrup?

I will for the flavor alone.  Here are some of our recommended brands via our Amazon affiliation: Coombs Family Farms 100% Pure Organic Maple Syrup, Hidden Springs Maple Organic Vermont Maple Syrup and NOW Foods Organic Maple Syrup.

Disclosure
Please note that we serve as an affiliate for Amazon, in addition to allied organizations and individuals whose products and/or serves we recommend. In some cases, we receive referral bonuses or commissions for our promotional efforts. This enables us to sustain our educational efforts.

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The Optimal Diet for Pregnant and Nursing Mothers

Breastfeeding in a field of grass

Not all breast milk is created equal

Due to the fact that we’ve so often heard that “breast milk is best”, some are actually surprised to learn that the quality of a mother’s breast milk can vary depending on her diet. A mother’s diet determines the amount and kinds of fat in her milk. Babies need fat. It is essential for growth, especially for the development of the nervous system and of the brain, which is 60% fat.  As Kerstin Peterson explains in her article Top-quality breast milk: “A 1999 study in the scientific journal Lipids showed that breast milk could have a very wide range of fat content. Depending on their mothers’ diet, some babies get 2% milk, and others get up to 9%, the equivalent of table cream. Which babies are getting better nutrition? Lactating women on high-carbohydrate, low-fat diets have been found to experience a decrease in their milk fat levels, which is associated with infant neurological problems and failure to thrive.”

Recommended Diet

Here is the diet the Weston A. Price Foundation recommends for pregnant and nursing mothers. For further reading, we highly recommend the books Nourishing Traditions and Nourishing Traditions Book of Baby and Child Care, available via our Amazon affiliation.

  • Cod Liver Oil to supply 20,000 IU vitamin A and 2000 IU vitamin D per day.  Read about why Nourishing Our Children recommends fermented cod liver oil.
  • 1 quart (or 32 ounces) whole milk daily, preferably raw and from pasture-fed cows. Learn more about raw milk
  • 4 tablespoons butter daily, preferably from pasture-fed cows. See our complete list of recommended traditional fats
  • 2 or more eggs daily, preferably from pastured chickens [and preferably soy free]
  • Additional egg yolks daily, added to smoothies, salad dressings, scrambled eggs, etc.
  • 3-4 ounces fresh liver, once or twice per week. If you have been told to avoid liver for fear of getting “too much Vitamin A,” be sure to read Vitamin A Saga.
  • Fresh seafood, 2-4 times per week, particularly wild salmon, shellfish and fish eggs
  • Fresh beef or lamb daily, always consumed with the fat – preferably 100% grass-fed
  • Oily fish or lard daily, for vitamin.  For oily fish, we recommend Vital Choice’s canned sardines and mackerel via our affiliate program, and love this recipe.  Nourished Kitchen teaches how to render lard.
  • 2 tablespoons coconut oil daily, used in cooking or smoothies, etc. We recommend organic cold-pressed coconut oils such as Artisana, Garden of Life and Barlean’s.
  • Lacto-fermented condiments and beverages – such as sauerkraut and beet kvass
  • Bone broths used in soups, stews and sauces
  • Soaked whole grains
  • Fresh vegetables and fruits – preferably organic

Avoid

  • Trans fatty acids (e.g., hydrogenated oils) – these are in many of the industrially processed foods found in packages, cans and boxes, even if labeled 0% because of labeling laws*.  As such, it is recommended that you stick with foods that have a single ingredient such as: apple.  Trans fats can be cleared from a mother’s system in about two weeks if she avoids eating them and consumes traditional fats instead.
  • Junk foods – perhaps the term is an oxymoron. “There is no junk food.  There is junk and there is food.”
  • Commercial fried foods
  • Sugar
  • White flour
  • Soft drinks
  • Caffeine
  • Alcohol
  • Cigarettes
  • Drugs (even prescription drugs)

Nourishing Our Children adds:

Important Warning

The Weston A. Price Foundation publishes this warning with their recommendations, “Cod liver oil contains substantial levels of omega-3 EPA, which can cause numerous health problems, such as hemorrhaging during the birth process, if not balanced by arachidonic acid (ARA), an omega-6 fatty acid found in liver, egg yolks and meat fats. Please do not add cod liver oil to a diet that is deficient in these important animal foods. It is important to follow our diet for pregnant mothers in its entirety, not just selected parts of it.”

Have you followed these dietary recommendations while pregnant and/or breastfeeding? How have they served you?

 

*The FDA’s guidelines for trans fat labeling allows companies to list zero trans fats when there is actually as much as 500mg trans per serving. That could be a lot of trans fat to unwittingly eat, especially if that food is a frequent choice.
Sources
 I  believe these are the 2 studies referenced in this article that I link to above:  1. http://www.bancodelecheantigua.com/docs/lipidos%20en%20leche%20humana.pdf
2. http://rd.springer.com/article/10.1007/s11745-997-0137-6
Disclosure
Please note that we serve as an affiliate for Amazon, in addition to allied organizations and individuals whose products and/or serves we recommend. In some cases, we receive referral bonuses or commissions for our promotional efforts. This enables us to sustain our educational efforts.

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Filed under Babies, Nourishing Our Children, Nutrient Dense Foods, Raw Milk, Recipes

Breastfeeding Smoothie

“My Breastfeeding Smoothie” written by Katie Louderback

We know how essential it is to nourish ourselves while breastfeeding.  However … 

the reality of mothering sometimes gets in the way of our best intentions.  We are often pulled away from meeting our own needs in order to respond to the needs of our babies and/or children.  As the mother of two small children, I know this well.

I found myself able to make a nourishing breakfast but then I struggled to eat much of anything between breakfast and dinner.  I felt the resulting swings in my blood sugar and I wanted to nourish myself and my baby more completely.  I came up with this simple smoothie to give myself some nutritional insurance on really hectic days.

While the foods in the smoothie are simple, they are packed with nutrition to support a nursing mother.  The coconut oil, yogurt and eggs are all healthy sources of saturated fat to support a growing baby. The coconut oil also bestows boosted immunities for ourselves and our babies and its been shown to help our bodies burn fat and aids healthy weight loss.  That is certainly not why I drink it – but it’s not a bad side effect for a postpartum mama!  The ingredients also provide essential vitamins A and D and minerals including calcium and iron.

I make it (or on lucky days my husband makes for me) and drink it as a snack mid-morning and then again in the afternoon.  It keeps my blood sugar stable when my lunch gets delayed or just doesn’t happen for the day and I know it’s helping me nourish a growing baby.

Breastfeeding Smoothie Recipe:

  • 1 tbs coconut oil
  • 1 cup of raw milk yogurt (homemade)
  • 1 raw pastured, preferably soy-free egg (these eggs taste delicious and since they come from a family farm 10 minutes from my house – I feel very comfortable eating them raw)
  • ½ a cup of aloe juice
  • About ¼-½ cup of fresh, organic seasonal fruit (or frozen if necessary)
  • Add any filtered water to make desired consistency

Optional: I have also added spirulina at times to give myself an added boost of greens for the day. I know many people that add cod liver oil to their smoothie. I take fermented cod liver oil separately and don’t like the taste mixed in my smoothie but if you’re finding it hard to get your CLO down each day it might be a good idea to add it in.

Nourishing ourselves as breastfeeding mothers is so important and sometimes it can be a challenge. I can get caught up in how much time it takes to prepare traditional foods especially when I feel my time is limited right now. I know this is a very simple recipe but I wrote this post as a reminder (to myself as well) that sometimes nourishing ourselves and our babies can be simple.

I am also curious if others have some great recipes they want to share!

About the Author

Katie Louderback, NC, serves as one of Nourishing Our Children’s volunteer presenters. She has spent most of her working life supporting families.  She began her career in the field of social work with families. Since that time she has shifted her focus into teaching prenatal yoga, being a birth and postpartum doula and a Certified Nutrition Consultant. She was a vegetarian for almost 10 years and it wasn’t until she experienced many health issues that she questioned the wisdom of that approach for her body. Dealing with her own health issues increased her interest in health and diet. However, it was preparing for her first pregnancy that she was introduced to the principals of the Weston A. Price Foundation. Since that introduction, her health has continued to improve she has dedicated herself to learning more, cooking traditional foods for her own family and sharing the wisdom of traditional foods with other families.

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Easter Basket Alternatives

Photo of foiled candy eggs

Apparently, Easter is second to Halloween as the most important candy-eating occasion of the year. I have read that Americans eat about 8 billion pounds of candy each year and spend almost 2 billion on Easter candy alone!

Traditionally, candy and chocolate bunnies are given to children everywhere by the beloved Easter Bunny. Many receive plastic eggs filled with candies, which are not nourishing to our environment or our children.

This year, have the Easter Bunny fill the Easter Basket with alternatives:

Pasture raised eggs that may be naturally dyed and decorated

… as well as nutritional sweets:

Cookies

Hazelnut Almond Shortbread Cookies

Coconut Macaroon Cookies

Gluten-free almond cookies

Edible Gifts

Honeyed Crispy Nuts

Carob Chips

Snacks and Finger Foods from Nourishing Traditions such as various types of crispy nuts, trail mix, popcorn, and various cookies:

And non-food items such as creative supplies … consider art kits, coloring books and crayons, a paint set, jewelry making kits, a gardening kit, a model car or airplane kit. And/or small stuffed animals, seeds that can be planted, organic craft dough … homemade bubble bath

You may read more ideas posted on this original Facebook post.

If you are celebrating Easter with Easter Baskets, I’d love to hear what you will fill them with in your house?!  

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Dye Eggs Naturally

Dyed Eggs Illustration

I have used this technique to dye eggs a deep gold and red-ish color for Passover, which I’ve served at the Sedar Meal in a Moroccan ceramic tagine for a decorative, earthy look — and clearly, this process is very apropos for Easter eggs.

Materials, some of which are recommended via our Amazon affiliation:

Pasture raised eggs
White Vinegar such as Spectrum Organic White Distilled Vinegar
Vegetables and spices, see step one below
Saucepan
Filtered Water
Measuring spoons
Wooden spoon and slotted spoon
Olive oil such as Bariani, Wilderness Family Naturals and Zoe
Wax, cooking twin, leaves, etc (optional)

1 . Choose which colors you’d like to dye your eggs.

Red
Red onion skins, use a lot
Pomegranate juice
Whole beets – not canned
Cherries or cranberries

Yellow
Lemon or orange peel
Carrot tops
Celery seed
Ground cumin

Pale Yellow
Boil eggs in 3 tablespoons of ground turmeric for 12-15 minutes

Deep Gold
Boil eggs in 3 tablespoons of ground turmeric for 30 minutes

Yellow Brown
Dill seeds

Yellow Green
Bright green apple peels

Orange
Yellow onion skins

Blue
Canned blueberries and their juice
Red cabbage leaves
Purple grape juice

Baby Blue
Boil 1/2 head of red chopped cabbage, soak eggs in solution in the fridge for 1-2 hours. Please note: cabbage dye does not work until it cools.

Royal Blue
Boil 1/2 head of red chopped cabbage for 30 minutes, soak eggs in solution in the fridge overnight.

Violet Blue
Violet blossoms
Red onion skins (less than needed for red)

Green
Spinach leaves
Fresh green herbs
Olive green, use red onion skins (color produced by reaction with vinegar)

Brown/Tan
1 quart of strong black coffee instead of water
Black walnut shells
Tea
Handful of cumin seeds

Lavender/Purple
Diluted purple grape juice
Violet blossoms plus squeeze of lemon
Frozen Blueberries

Pink
3 cups of chopped beet
Cranberries or cranberry juice
Raspberries
Red grape juice

2. Place eggs in the bottom of a large pan. Cove with water. For each color, fill a saucepan with at least three inches of water. Add 2 Tablespoons of white vinegar. Add the natural ingredient of your choice from above. It’ll take a lot … around two cups, packed.

3). Bring the contents to a boil.

4.) Reduce heat and simmer for 20 to 30 minutes, depending on the color you are intending. some ingredients take longer to set and the longer the eggs boil, the deeper the color. To further deepen the color, take the pan off the stove and store in the fridge overnight.

5). Remove the eggs from the dye. If you’re satisfied with the color, then allow them to dry on racks over old dish towels. For deeper, richer colors, strain the liquid, and allow the egg to continue to soak for up to eight hours. Any longer, and the vinegar will start to disintegrate the shell. If you plan to eat the eggs, put them into the refrigerator.

Helpful Hints

Use brown eggs for deep gold and browns, white eggs for other colors. Try creating unique designs on your eggs by drawing on them with white crayons, tying cooking twin around them before dyeing. For permanent hallow eggs, create a small hole in both tends of the egg with a safety pin or wire and gently blow contents of the egg out of one end. Any food that gives off a tint when boiled is a potential dyeing agent – look around the kitchen for other ingredients that might produce interesting hues.

Other ideas

To add a marbleized effect, stir in a few teaspoons of olive oil into the cooled, strained dye. The oil will stick to the shell in certain places, preventing the dye from continuing to color the shell in certain spots.

This post originally appeared on Facebook.  You may be interested in some of the comments posted there.

I’ve love to read about your experiences with this process in the comments below!

Disclosure
Please note that we serve as an affiliate for Amazon, in addition to allied organizations and individuals whose products and/or serves we recommend. In some cases, we receive referral bonuses or commissions for our promotional efforts. This enables us to sustain our educational efforts.

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Filed under Facebook Archives, Health at Home, Recipes