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HEALING BITES

Low-glycemic Green Smoothie

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  • ½ organic cucumber, chopped

  • 1/4 cup parsley

  • 1/4 cup cilantro

  • ½ lemon, juiced or peeled

  • ½ avocado, pitted and peeled

  • 2 cups organic, raw spinach

  • 1 cup Harmless Harvest raw coconut water

  • 5 ice cubes or 5 stock cubes (if you freeze your stock into ice cube trays)

  • Add 2 heaping tablespoons of Vital Proteins collagen peptides for protein

 

*You can also add a slightly melted tablespoon of coconut oil  or a teaspoon of a ferment or a romaine or kale leaf for added nutrient density and diversity.

Kitchen Sink Ferment

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  • ½ head of cabbage shredded

  • ½ to 1 bunch curly kale picked into small, quarter sized pieces

  • 1 small bunch radishes

  • 4 small or 2 large beets

  • 5 cloves of garlic, minced

  • 2 small red onions or 1 large

  • 2 small red peppers or 1 large

  • 4 large shredded carrots

  • 1 bunch of broccoli

  • ½ package of dill chopped fine

  • 12 large basil leaves chopped fine

  • 2 cups filtered water

  • 1,5 Tbsp Himalayan or Sea salt

  • 1 packet of Caldwell’s Starter Culture, 6 pouches for $23 on Amazon

  • 1, 2 quart/64 oz Mason jar

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   Instructions:

  1. Sanitize Mason Jar by putting it open, alongside its lid, in the oven at 200 degrees for 10 min.

  2. Remove the jar and let it cool completely.

  3. Remove the outer layer of the cabbage and reserve the in tact scooped piece for the end.

  4. Prepare and dice vegetables and mix them all together in a large bowl

  5. In 1 cup of filtered water, dissolve 1.5 Tbsp Himalayan or Sea salt

  6. In 1 cup of filtered water, dissolve 1 packet of Caldwell’s Starter Culture. Wait 8 minutes for this to activate.

  7. Pour all 2 cups of salt water and starter culture water into the bowl with the ferment.

  8. Scrunch the veggies together, mixing them into the water. Do this for 3 minutes.

  9. Grab 1 handful of veggies at a time and feed it into the jar and pack them down. Do this until the veggies and their liquid are 3 inches from the top of the jar and there is about 1 inch of liquid covering the veggies.

  10. Place 1-2 cabbage leaves over the top of the veggies, like an inverted cap, this keeps too much air from getting to the ferment.

  11. Place a mason jar lid on the ferment LIGHTLY or even half on and half off the top of the jar, so that the juice can escape when it grows. For this reason, you may want to put the ferment in its jar in another container so that if the juice grows so much that it overflows, it won’t damage any surface it’s on.

  12. Place in a deep dish or pan because the juices will begin to bubble over the sides of the jar.

  13. Place this jar and the dish away from direct sunlight.

  14. In a day or 2 you will notice the ferment will grow to the top of the jar and the liquid is pushed out and there will be bubbles forming in the jar and at the top of the veggie mix. After 1.5 to 2 days. Insert a sanitized spoon into the ferment and check for desired taste. For a more tart/sour flavor, allow the ferment to go on longer than 2 days. You could let this process go on for months and it would still be good, just really sour. My preference with this mix of veggies is 2 days.

  15. When the taste is to your liking, you can remove the cabbage leaves and put the lid on tightly and store the ferment in the refrigerator. This drastically slows down the fermentation process and the ferment will very slowly become more sour but it will be good for months and months.

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*Remember you can try this with any vegetables you desire. As long as you’re using a starter culture, most of the guess work is removed, just use this process for all veggie mixes and consistently try your ferment. Carrots and cabbage take much longer (3-4 weeks) to ferment so experiment and have fun!

Carrot Seasoned Chicken Stock

Those of us that live in St. Louis are so lucky to have a grass-fed butcher just around the corner. Bolyard's Meat and Provisions is a wonderful butcher shop with so much more than meat. They have fresh chicken, pork, lamb and beef stock ready for you to pick-up and use in a recipe tonight or you can do as I do and pickup some chicken stock to season and drink for breakfast or lunch. 

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  This Recipe is based on between 4-8 quarts of unseasoned chicken stock

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  • 1 large organic onion quartered

  • 6 large organic carrots shredded 

  • 3 organic bay leaves

  • 1 organic lemon halfed

  • 1 strip of kombu

  • 4-6 organic garlic cloves peeled

  • 3/4 tsp Himalayan salt for every quart of Bolyard's stock

  • 1 bunch of organic parsely

 

  1. Chop, shred and prepare all seasonings

  2. Add all of these things except the chicken stock to a slotted boiling pot if you have one that fits inside a alrge stock pot. If you don't have one of these, it's okay, you can strain these ingredients out afterwards.

  3. Add the dry ingredients to a large stock pot

  4. Pour in the plain chicken stock

  5. Bring the chicken stock and all ingredients to a boil

  6.  Ounce at a full boil, turn off the heat and let the mixture stand 45 min.

  7. Once the seasoned stock is cool enough, you can strain out the ingredients and use a fine mesh strainer to clarify the stock.

  8. I store the seasoned stock in the firdge for up to 7 days (if it makes it that long) and laddle out a cup full, warm it up and drink it for breakfast in the mornings.

Apple-Cinnamon Seasoned Pork Stock

This is Bolyard's recipe and it is mighty fine!​

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  • 2  quarts pork stock

  • 7 organic apples, skin on (You can use any apple but Fuji, Lady Alice and Honey crisp are great)

  • ½ tsp Chinese Five Spice

  • 1 tsp Cinnamon

  • 2 tsp Himalayan salt

 

  1. Pour 2 quarts of pork stock into a large stock pot

  2. Wash and cut up apples into slices (Can use an apple corer for faster work)

  3. Place the apples and seasonings into the stock and stir well.

  4. Heat the stock and apples up to a boil.

  5. Immediately after boiling, remove from heat, stir and let stand for 30-45min.

  6. After allowing to sit for about 25min., mash up some of the apples to release their flavor.

  7. Once 30-45 min has passed, strain the apples from the stock using a fine mesh strainer and cheese cloth (if you wish for the stock to be more clarified).

  8. Pour the seasoned stock into mason jars and when cooled down.

  9. You can store the seasoned stock in the fridge for up to 7 days (if it makes it that long) and laddle out a cup full, warm it up and drink it for breakfast in the mornings or drink it with meal for improved digestion.

Kombucha

 

Equipment needed:

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Quart sized glass jar with a wide mouth

Plastic or wood stirring utensil

Thread bare cloth or paper coffee filter

Rubber band to secure the cloth or coffee filter

A SCOBY, ask a friend or buy one here.

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  • 2 cups Filtered water. Unflouridated and unchlorinated water is best and I believe this can only be achieved through reverse osmosis.

  • ¼ cup organic white sugar (this is the only sugar that will work)

  • 2 caffeinated tea bags, 1 green and 1 black

  • A SCOBY and about ½ cup of the starter fluid the SCOBY is nesting in. This fluid is actually just the kombucha from the last batch.

  • *Too make a bigger batch simple double or triple the ingredients

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  1. Bring water to near boiling point

  2. Stir in the sugar until it dissolves

  3. Place the tea bags in the sugar water and let steep.

  4. Meanwhile, prepare your mason jar with 1.5 cups of cold or room temperature filtered water

  5. Once the tea bags have steeped for about 15 minutes remove them from the tea and very gently squeeze the bags over the tea and then discard them.

  6. Add your sweet tea to the 1.5 cups of filtered water in the mason jar

  7. Add your SCOBY and the liquid surrounding it to the mason jar

  8. Stir gently and cover with a coffee filter or thread bare cloth.

  9. Set the mixture out of direct sunlight and it a warmer place in the house and allow the mixture to sit undisturbed at 68-85 degrees for 10-30 days (this all depends on the temperature of your house)

  10. Taste the kombucha at day 10 on on consecutive days to see if the taste is to your liking, the longer it sits, the less sugar there will be and the mor- vinegary it will taste.

  11. Once it is to your liking, take the SCOBY off of the top and place it in a jar.

  12. Pour your kombucha into a bottle for consuming later and reserve ½ a cup of the kombucha to pour over the SCOBY.  Store the SCOBY and the liquid in a glass container out of sunlight or in the refrigerator for longer storage.

  13. Each batch you make will yield a new SCOBY. You can give these to friends so they can make their own!

 

*If you are in need of a SCOBY or would like more tips and trick and second flavoring idea, check out this site.

Coconut milk yogurt

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  • 2 13.5-ounce BPA free cans of organic Native Forest full fat coconut milk labeled “Simple.”  * This can be bought at Whole Foods. Make sure to grab the one that says “Simple” otherwise this recipe may turn out to be a bit more or less thick.

  • 1 Tablespoon gelatin from Vital Proteins gelatin (can buy it here or on Amazon)

  • 1 tsp raw honey (you can try maple syrup or succanat sugar but my success varies each time I try a different sugar)

  • 1 50 billion IU probiotic pill or a little bit of this probiotic powder.

 

  1. Heat coconut milk to about 130ºF and turn the burner off. I use a $10 Weber 6492 Original Instant-Read Thermometer to take the temperature of the milk.

  2. Stir in 1 tsp of honey and stir until incorporated

  3. Sprinkle gelatin into the pan of warm coconut milk and begin mixing well. The gelatin will take a few minutes of stirring to get fully mixed into the milk.

  4. Pour the mixture through a strainer, into a quart sized mason jar.

  5. Let cool to 110ºF, then add probiotic and mix well.

  6. Cover the mason jar with a coffee filter or thread bare cloth and secured it with a rubber band, or pour into yogurt maker containers and follow manufacturer's instructions for covering the containers.

  7. To keep the yogurt warm, you can use the oven and put the jars in with the oven light on or you can place them on or near a heating pad on low. This keeps the jars at just the right temp, in case you don’t have a yogurt maker.

  8. Culture at around 108ºF for 12-16 hours. Separation is normal.

  9. After the incubation time, set the jar(s) in the fridge.  Yogurt will not thicken until after refrigeration time. Thickening may take up to 24 hours.

  10. Once yogurt is chilled place the yogurt in a food processor and blend until smooth. Pour back into container and store in fridge for 1-2 weeks.

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