Nourished and Nurtured

Winner of Diet Recovery Book

2012-02-22T06:45:00.000-07:00

There were 83 entries to the giveaway for the Diet Recovery book! I used a free random number generator to select the winner (nerdy, I know). Number 11 is the winner. Congratulations to Yoga Girl! Yoga Girl, please send your e-mail address to nourishedandnurtured@gmail.com so I can get your info over to Matt Stone.

For those of you who didn't win, you may want to check out Matt's free Rehabilitive Rest and Aggressive Re-feeding ebook.

Strawberry Ice Cream (GAPS-legal, primal)

2012-02-21T06:00:00.000-07:00

We've been on quite an ice cream kick lately, especially for breakfast! (Matt Stone recommended that I try this as a way to get the most out of the RRARF program since I'm not really handling grains and starches very well yet). This may sound surprising, but it is really helping with my energy problems. And I am not feeling guilty about it since ice cream is a superfood and my body is clearly needing something like this right now.

Last week, since we were out of raw cream, I developed a strawberry ice cream recipe using sour cream instead. Oh my, this is really good, and totally GAPS-legal. Everyone in the family really liked this recipe, so give it a whirl!

Strawberry Ice Cream

2 cups sour cream
10 oz strawberries, preferably organic*
1.5 tsp organic vanilla extract
1/2 tsp organic almond extract
pinch of celtic sea salt
3 raw egg yolks, preferably from pastured hens
1/2 cup raw honey (use more or less depending on the sweetness of your berries)
Equipment needed: blender and optional ice cream maker

Combine all ingredients in a blender.
Whir for several minutes, until well-combined.
If you don't have an ice cream maker, you can follow these instructions to make ice cream without a machine.
If you do have an ice cream maker, pour the strawberry goodness into your ice cream maker and follow the instructions for your maker. I use the Kitchen-Aid ice cream maker attachment, and it works great! NOTE: if you use frozen strawberries, it will set up VERY quickly in just a few minutes.
Transfer to the fridge to freeze solid for several hours. Enjoy!

*Except during our local strawberry season, I find that frozen strawberries have far superior flavor to the fresh ones sold in grocery stores.

Ground Beef Taco Meat (grain-free, GAPS-legal, paleo/primal)

2012-02-17T06:00:00.000-07:00

Taco meat is such an easy-to-prepare and versatile dish. This recipe, spiced with garlic and cumin, is sure to please your tastebuds. It is a wonderful, kid-friendly food that can be used in so many ways. Although this recipe is best with fresh onion and garlic, I've also included substitutions for a busy night when dinner needs to get on the table fast.

Ground Beef Taco Meat

1 pound ground beef, preferably from pastured cows
1 medium white onion, chopped
3 fresh cloves of garlic, minced
1-2 Tb beef tallow or refined coconut oil
Celtic sea salt and freshly ground pepper
1/2 tsp dried oregano
1&1/2 tsp dried cumin
2 Tb tomato paste (optional, leave it out for tacos, but it can be nice sometimes for taco salad) (buy it in a glass jar to avoid BPA)
Garnish with shredded cheddar cheese, salsa, sour cream, avocado
On a busy night, you can substitute 1 Tb onion powder for the onion, 1/2 tsp garlic powder for the fresh garlic, and omit the tallow

Melt tallow (or coconut oil) in a heavy-bottomed skillet over medium heat. Add the chopped onion and a little sprinkle of salt. Saute for 10-15 minutes, until the onion is translucent and soft.
Crumble the ground beef into the skillet. Add the dried spices, salt, and pepper. Also add the optional tomato paste. Stir to combine.
Cook for a few minutes, stirring occasionally, until the beef is nearly done. Add the fresh garlic and cook for another minute or two, stirring as needed to make sure the garlic gets lightly cooked.
Turn off heat and serve! This meat is great with grain-free tortillas, corn tortillas, over a bed of lettuce for a taco salad with all the garnishes, or even just in a bowl topped with some cheese and sour cream. Yum!

This post is part of Monday Mania!

Giveaway: Diet Recovery Book

2012-02-15T06:00:00.000-07:00

Matt Stone from 180 Degree Health has generously agreed to give away a copy of his Diet Recovery book. I reviewed this book a few weeks ago, and am very excited to be able to share it with you. In Matt's words,

When you’ve had enough and you are ready to stop dieting forever, get your health back on track, stop obsessing over your body fat percentage, be happy, and join the rest of society by eating somewhat normal again, there’s no better book in print for you to turn to.

Diet Recovery is it. Proven with hundreds of people across the globe to bring metabolism up to its ideal level – easy to track by simply watching your morning body temperature go from frigid Antarctic temps to near the ideal 98.6 degrees F/37 C in a very short period of time (usually less than 30 days).

Along with that are often the disappearance of countless health problems – from infertility to lack of menstrual period to mood disorders to years of constipation to erectile dysfunction to the inability to gain muscle to the inability to lose weight to the disappearance of food sensitivities, autoimmune disease of countless varieties, blood sugar dysregulation, and more. And it’s fun as hell rediscovering how enjoyable eating can be once again, live your life without some oppressive diet overshadowing the stuff in life that’s actually important, and to stop beating yourself up with guilt over being hungry.

To enter the giveaway for the Diet Recovery book, please leave a comment. Only one entry per person. I will randomly select a winner on Wednesday, February 22nd.

The Connection Between Grains and Child Behavior

2012-02-12T06:00:00.000-07:00

Over the last month while my daughter and I have been transitioning off the GAPS diet, my husband and I have noticed that eating grains really changes our daughter's behavior. Eating grains makes her:

Less even-tempered - She is more likely to meltdown.
More disobedient - She is more likely to blatantly disobey, and to argue about doing what she is told (even simple things like changing into her pajamas).
More grouchy and rude - She is much more likely to be downright rude and to be in a bad mood.
Have less focus and concentration - She has a very hard time focusing on the task at hand. She gets easily distracted and forgets what she is supposed to do.
More of a picky eater - She is much more likely to fight about what we're having for dinner (she almost never did this while on GAPS), and to complain that she doesn't like the food.

Needless to say, these behaviors really have us concerned. And we haven't even been doing gluten-grains! So far, she has been eating corn, rice, and potatoes. With the exception of popcorn once a week, the corn and rice have been properly prepared by soaking. My daughter did eat some wheat flour in the form of a sopapilla at a restaurant last weekend, and she was downright hyperactive afterwards.

So, we're backing off on the grains for my daughter. It is actually very easy to do this without her even knowing or making a big deal about it, since she is used to eating GAPS anyway. We're not going to totally eliminate grains, but we will make sure she's only having them a few times per week to see how she does. We'll also be a bit more methodical about it to see if she is reacting to a specific food or all of them in general. The last couple days, she hasn't eaten any grains, and she is back to her old sweet self.

This makes me really wonder how much of children's poor behavior is linked to eating grains. Granted, properly-prepared grains can be a healthy part of the diet for healthy people with uncompromised guts, but it seems like the vast majority of kids in our country could have a compromised gut due to widespread antibiotic use. I am really shocked that after 17 months on GAPS, our daughter's behavior could change so dramatically from consuming non-gluten grains (and she did not have any learning deficiencies or psychological problems going into GAPS).

Have you noticed any correlations between grain consumption and bad behavior in your kids?

This post is part of Fat Tuesday and Monday Mania!

Four Great Ways to Use Bacon Grease

2012-02-09T06:00:00.000-07:00

I save bacon grease, but don't typically cook with it much as I prefer the flavor of butter. So what do I do with the bacon grease?

Drizzle melted bacon grease on a green salad in place of oil: This is my absolute favorite way to use bacon grease! It makes salads taste fabulous. Balsamic vinegar and honey mustard both pair wonderfully with bacon grease on a salad. Lately, we've really been enjoying salad dressed with salt and pepper, bacon grease, homemade mayo, and homemade honey mustard (made by mixing equal parts raw honey and dijon mustard).
Use bacon grease to replace some of the oil in homemade mayo: This makes for some tasty bacon mayo! With my immersion blender, I don't even have to melt the bacon grease to use it in mayo (but it should be at room temperature). And then you can even use the bacon mayo to make bacon-flavored homemade ranch dressing.
Rub kale with bacon grease instead of oil when making kale chips:The flavor of kale pairs wonderfully with the flavor of bacon.
Bacon grease can really change up the flavor of soups: I really like the flavor of bacon when added to chicken-based soups.

What are your favorite ways to use bacon grease?

This post is part of Fat Tuesday and Monday Mania!

Curry Meatballs and Veggies (grain-free, GAPS/primal/paleo-friendly)

2012-02-05T06:00:00.000-07:00

Subtly spiced with curry, garlic, and fresh ginger, this is one of our favorite recipes. It also freezes well. My family has been enjoying this recipe for curry spiced meatballs since just a few months into our GAPS journey. I'm not sure why it has taken me so long to post it for you all!

I tend to try to avoid dirty dishes as much as possible, and that is why this is a one-pot meal. If you don't mind extra dirty dishes, you could cook the meatballs in a separate skillet and then transfer them to the pot with the veggies when it is time to add the broth. That would be a bit easier.

Curry Meatballs and Veggies

Meatballs:

one pound ground beef
3 cloves garlic, minced
1 egg, beaten lightly with a fork
1.5 Tb gluten-free, naturally fermented soy sauce*
1 tsp sesame oil
1 tsp minced fresh ginger
handful of almond flour OR 1/4 cup grated carrots
1/4 cup milk kefir or yogurt
1/2 tsp celtic sea salt
1/4 tsp freshly ground pepper

Veggies:

3 large leeks OR 2 medium white onions, chopped
3 large carrots, peeled and chopped
Optional chopped seasonal veggies such as baby bok choy, snap peas, zucchini, and broccoli
3 cloves garlic, minced
1 Tb gluten-free, naturally fermented soy sauce*
1/2 Tb fish sauce**
1 cup beef or chicken stock, preferably homemade
1.5 tsp madras curry powder
4 Tb unrefined coconut oil, divided
Celtic sea salt, to taste

Combine the meatball ingredients in a medium bowl. Use a spoon or your hands to make sure the ingredients are well-mixed. Use a large spoon or 3-Tb scoop to make the meatballs and set them aside. They can also easily be made several hours in advance and refrigerated until cooking time.
Melt 2 Tb coconut oil in a large heavy-bottomed skillet over medium heat. Add the veggies and a little sprinkle of salt. I like to cook the harder veggies (carrots, onions, broccoli, bok choy stems) for about ten minutes before adding any quicker-cooking veggies (like zucchini, bok choy leaves, or snap peas). Cook the veggies in the coconut oil, stirring occasionally.
Once the veggies are mostly cooked, push them to the side of the pan and scoot the pan so that the veggies are not directly over the flame/heating element.
Melt the remaining 2 Tb coconut oil and brown the meatballs. Turn them after a few minutes. There is no need to make sure the meatballs are completely cooked at this stage, so just brown the outside.
Add the garlic to the pan and cook just until fragrant, about 1 minute.
Add the broth, soy sauce, fish sauce, and curry powder. Gently stir the meatballs and veggies together.
Allow the meatballs and veggies to simmer for about 5-10 minutes in the broth. Cover the pan if the broth is cooking down too quickly. Taste the veggies/broth and adjust the salt as necessary.
Ladle into bowls and serve! The meatballs and veggies make a great meal on their own, or you can pair them with a simple side of spaghetti squash or brown rice. Enjoy!

*To make this recipe GAPS-legal, omit the soy sauce or try substituting coconut aminos. Make sure you add a pinch more salt if you omit the soy sauce. After several months on GAPS, my family never had any problem eating a little soy sauce now and then.
**Make sure your fish sauce is sugar-free to make this GAPS-legal. There is such a small amount used in this recipe that my family had no problems with Thai Kitchen fish sauce (which is the only kind I can get locally) while on GAPS.

This post is part of Fat Tuesday and Monday Mania!

Book Review: Diet Recovery

2012-02-01T06:00:00.000-07:00

While troubleshooting my adrenal problems, Matt Stone's work has been recommended to me. Matt Stone is an independent health researcher who blogs at 180 Degree Health, and he gave a talk about metabolism at the last Wise Traditions conference of the Weston A. Price Foundation. His latest book is called Diet Recovery: Restoring Hormonal Health, Metabolism, Mood, and Your Relationship with Food.

Diet Recovery is an easy read and, true to Matt's style, there is a bit of humor thrown-in (sometimes funny, sometimes crude, sometimes self-deprecating). The book contains lots of really good information that has me thinking about health, diets, and metabolism in a whole new way. Matt wrote,

"With age our metabolism starts its slow descent into oblivion... we become ever more prone to develop heart disease, cancer, type 2 diabetes, and other degenerative ailments. The secret is to protect and prolong the number of years your metabolism is at its highest. When you manage to do that, you keep a higher ratio of lean body mass to body fat, have greater functionality, more strength and mobility, more energy, and more zest for life in general."

Health and metabolism
Matt pulls on research from people like Broda Barnes, Diana Schwarzbein, and Stephan Guyunet to paint a very convincing picture that metabolism is one of the keys to vibrant health. When the metabolism drops, all sorts of problems manifest in the body including problems with weight, fertility, adrenal and thyroid glands, sleep, cancer, heart disease, and autoimmune disease.

Matt outlines a program to raise metabolism that sounds shocking at first, but really struck a chord with me: eat more, exercise less, and rest more. The reasoning is that any stressors (including overwork, not eating enough, not getting enough nutrients, and even exercising) can lead to a lower metabolism.

"...mammalian physiology has a general response to stress that is virtually the same no matter what the stressor. In this sense, deficiency of any essential substance needed for the body to function correctly - including most certainly vitamins, minerals, fats, carbohydrates, and proteins... was enough to induce [the] same stress chain reaction - ultimately leading to enlarged adrenal glands and atrophied thyroid gland, thymus gland, gonads, and so forth."

What to eat?
In Matt's program, people should simply eat as much nutrient-dense food as possible, and not limit any carbs, proteins, or fats. This means that you should literally eat as much as you can to feel full (or even a little past fullness), and don't skip meals!

"...disease and dysfunction of all kinds is typically not cured through hard work and depriving yourself but by doing the opposite - flooding your body with the tools it needs to repair and rehabilitate itself."

Matt recommends intuitive eating. That means that, if you are craving ice cream, you should eat some ice cream. This is something I have found to be really interesting, as for years I have been over-thinking my food choices by focusing more on nutrition content than what my body wants. But really, since I only eat nutrient-dense foods (95% of the time), it makes sense to me that I should follow my body's cues for what to eat.

Rest? What's that?
An integral part of Matt's program is resting adequately. He even goes so far as to recommend at least 30 days of no intentional exercise, and sleeping as much as possible. Lots of health gurus say that rest is important, but this is something I've never paid much attention to. But Matt's descriptions in Diet Recovery have really convinced me that rest is something I need to pay more attention to.

I've never been the type to rest much; I tend to keep busy all day every day and I haven't slept more than 4 hours straight in over five years (my daughter didn't start sleeping through the night until she was 3 & 1/2 years old, and by then I had her younger brother to contend with). While I don't think I overdo the exercise (usually only 2-3 times per week, a combination of sprints, yoga, and strength training, plus some walks), it is interesting to me that the body reacts to all stresses the same, and that means that, with my already overtaxed adrenal glands, exercising could actually be contributing to my health problems!

Freedom!
After so many years of paying inordinate attention to what I am eating, and more recently being on the GAPS diet, the ideas in Diet Recovery really feel like liberation. Just eat as much nutrient-dense food as possible, rest as much as possible, and relax about it. And the fact that this could actually help my health sounds too good to be true. One thing is for certain: it is worth a shot!

I'll be blogging about my experience following Matt's plan in the coming months. I'll also be giving away a copy of Diet Recovery in February. If you are interested in learning more, check out Matt's free Rehabilitive Rest and Aggressive Re-feeding ebook.

Does the advice in Diet Recovery strike a chord in you? Or does it sound too good to be true?

This post is part of Fat Tuesday, Monday Mania and Frugal Days, Sustainable Ways!

Basic Kale Chips (GAPS-legal, grain-free, paleo/primal)

2012-01-29T06:00:00.001-07:00

I just harvested our first bunch of kale from the garden, so we made kale chips this week. The kids and I love kale chips; they are so crispy and delicious. They are a little bit time-consuming to make, but a wonderful way to eat your greens! I like to send the kids outside with their portion because the chips are a bit delicate so they can make lots of little crumbs while they are eating.

Basic Kale Chips

One bunch kale
1-2 Tb refined coconut oil, melted and cooled slightly
finely ground celtic sea salt

Rip or cut the tough stems off the kale. Discard the stems or save them for another purpose.
Wash the kale and then dry it well. I like to use either a salad spinner or a couple towels to dry the kale. If you do not dry it well, it will steam rather than crisping in the oven.
Rip the kale into chip-sized pieces and place it onto a couple baking sheets in a single layer. Try not to have much overlap of the pieces of kale, or they won't cook properly into chips.
Drizzle the melted coconut oil onto the kale. Try to use just enough oil to coat the kale, but not too much or the chips will be overly greasy. Use your hands to thoroughly mix the oil onto the kale leaves.
Sprinkle the kale with a generous amount of celtic sea salt.
Bake the kale chips in a 250 degree oven for about 30-45 minutes. They are done when they are nice and crispy. They are wonderful straight from the oven.

This post is part of Frugal Days, Sustainable Ways, Fat Tuesday and Monday Mania!

Could Ice Cream be a Superfood?

2012-01-26T06:00:00.000-07:00

One of the ways I try to promote health in my household is to limit the consumption of desserts, such as ice cream and cookies. I have read time and again how eating too many sweets can contribute to many health problems. So for years, I have limited desserts to rare occasions.

But last week I learned something astounding: ice cream is the food that most closely resembles breastmilk! Check out the following comparison from 180 Degree Health:

% fat –

Ice cream – 53%

Breast Milk – 55%

% sugar –

Ice Cream – 39.8%

Breast Milk – 38.7%

% Protein

Ice Cream – 7.3%

Breast Milk – 6.3%

% Saturated Fat

Ice cream – 57%

Breast milk – 45%

% Monounsaturated Fat

Ice Cream – 27%

Breast Milk – 38%

% Polyunsaturated Fat

Ice Cream – 3.5%

Breast Milk – 9.7%

% Omega 3 fatty acids

Ice Cream – 1.38%

Breast Milk – 1.19%

% Omega 6 fatty acids

Ice Cream – 2.2%

Breast Milk – 8.5%

Calcium per 100 calories

Ice Cream – 59 mg

Breast Milk – 46 mg

Cholesterol per 100 calories

Ice Cream – 40 mg

Breast Milk – 20 mg

So breastmilk and ice cream are surprisingly similar in their nutrient composition (and this comparison uses a high-fat ice cream, like Haagen Daz)! Obviously, there are many things in breastmilk that babies need (such as antibodies and probiotics), so ice cream is no substitute for breastmilk for an infant. But what about kids who have already weaned?

Give the Kids (and Pregnant Ladies) Some Ice Cream!
The nutritional comparison shows that ice cream could indeed be a superb growth-promoting food. In particular, children, pregnant ladies, and nursing mothers could potentially benefit from eating more ice cream.

I found this comparison shocking, to say the least. It has really gotten my head spinning. One thing is for sure: I'm going to be making lots of ice cream! There will be more ice cream for every member of our household, from my small-for-age daughter to my low-weight husband to myself who provides milk for an avid-nursing-toddler. This is one change that will be embraced by us all. Mmmm, raw cream, honey, egg yolks, wow! I'd better get to churning.

Do you find the nutritional comparison to breastmilk to be surprising? Will you be allowing more ice cream for your kids? How about trying some homemade mint ice cream?

This post is part of Frugal Days, Sustainable Ways, Fat Tuesday, Seasonal Celebration, Monday Mania and Fight Back Friday!

Getting Young Kids to Take Cod Liver Oil

2012-01-24T06:00:00.000-07:00

While I am not big on taking supplements, I try to make sure that everyone in our house has a daily dose of fermented cod liver oil. This nutritional powerhouse provides Vitamins A and D, plus Omega 3's, DHA, and EPA. Weston A. Price's studies showed that the diets of traditional people contained ten times the amounts of Vitamin A and D present in modern diets, and this higher nutrient-content led to people with robust health and virtually no cavities, heart disease, or cancer. Cod liver oil is also a great supplement for boosting the immune system.

You Want Me to Eat That?
We never had any problems taking the original Green Pastures cod liver oil. But once they switched to fermented cod liver oil, things started to get interesting. The flavor of fermented cod liver oil is not the best. Some bottles I've had have been okay, and some have been downright disgusting (this coming from someone who has been taking cod liver oil daily for over 6 years). I can make myself grin-and-bear-it, though, especially if I immediately chase it with a sip of water. But what about the kids?

Tips for Getting Young Kids to Take Cod Liver Oil
I've had to be fairly creative to get my kids to take cod liver oil on a daily basis. They are both under five years old, and can be pretty stubborn in their refusals if they don't like a certain food (especially my youngest). I have to remember to be patient and try new methods when they start to fight about taking their cod liver oil. Some methods that work well for us are:

Singing: I sing the kids' favorite song of the moment right as I'm bringing the spoon to their mouths. For the last few months, I've been singing Rudolph the Red-Nose Reindeer, and for many months before that it was My Favorite Things (from the Sound of Music). I've even made up strange songs, like the Cod Liver Oil Robot song (which I sing in a deep, scratchy voice). This method has turned something that could be a daily hassle into a daily happy time.
Rewards: Sometimes, I have to bribe the kids with a whole foods vitamin bear. This is usually only necessary for a day or two when they are feeling particularly stubborn. These vitamin pills are treated as treats only, so the kids are always excited to get one.
Variety: In our house, we stock 4 flavors of fermented cod liver oil. The kids each have their favorite, and it works well to let them choose what flavor they want. This gives them at least a little control over the whole process.
Modeling: I make sure that the kids see me taking my daily dose, and that I smile when I do it! Hard as it may be sometimes, keeping myself from grimacing is very important to getting the kids to take their dose with no troubles. For my youngest, watching his big sister take her dose is a sure way to make him excited about having his as well.
Chaser: Let the kids choose their favorite drink to chase the dose with. I like water myself, but my kids prefer raw milk. This can really help to soften the strong flavor.
Persistence: When my son was under a year old, one dose of fermented cod liver oil was enough to turn him off from it for quite a while. In fact, it made him distrust any food I wanted to give him for a little while. I refused to give up, and kept trying until he finally started taking it. Keeping a positive attitude was crucial for this, as was asking his sister to help out by looking happy when she took her dose. I also had to try a few different flavors to get him to readily accept it.

What methods do you use to get kids to take their cod liver oil?

This post is part of Monday Mania, Frugal Days, Sustainable Ways and Fat Tuesday!

What do you want to see on Nourished and Nurtured?

2012-01-22T06:00:00.000-07:00

As I come to the end of my GAPS journey, I am wondering what you readers would like to see on Nourished and Nurtured. I have an exciting series coming up on Homeopathy for Parents, and plenty more grain-free recipes to come. I'm also working on a grain-free e-cookbook featuring the best grain-free recipes from Nourished and Nurtured. But I am wondering:

What do you like the most? Recipes, parenting topics, gardening topics, or all of the above?
Are you here for the grain-free recipes, GAPS-recipes, or just nutrient-dense recipes in general?
Will I lose lots of readers if I start incorporating potatoes and non-gluten grains into some of the recipes I post?
Would you be interested in reading book reviews of health, nutrition, and parenting-related books?
Do you want more giveaways?
Are you interested in recipes for homemade cleaners, detergents, etc?

I want to hear from you!

Kombucha Tea and Vinegar (GAPS-legal)

2012-01-18T06:00:00.000-07:00

Kombucha tea is a wonderfully refreshing and healthy drink. It is reputed to protect against cancer and gray hair, and it is also a powerful detoxifier.

Homemade kombucha tea is very inexpensive to make. We especially like it with a large squeeze of lemon or lime juice. If you've never drank kombucha tea before, start slowly as the resultant detoxification can cause headaches if you drink too much before your system is used to it.

Making kombucha vinegar is as simple as letting your normal brew ferment for awhile longer. The resultant vinegar can be used in salad dressings, sauces, and any recipes calling for vinegar. You can also add a splash to bath water for a detox bath.

If you know anyone who brews kombucha, they likely have SCOBYs you can have for free. If not, SCOBYs can be purchased from Cultures for Health for about $12 or you can grow your own using this method from Food Renegade.

Kombucha Tea and Vinegar
Makes about 3 quarts

4 organic tea bags (black or green tea can be used; we currently prefer 1 black tea bag and 3 green tea bags)**
One cup white sugar (this gets consumed during fermentation)
3 quarts (12 cups) of filtered water
One cup of kombucha to act as a starter
One kombucha SCOBY
Equipment needed: one gallon glass bowl or jar, clean white kitchen towel, a large rubberband

Bring 3 quarts of water to a boil. Add sugar, stir, and continue to boil for 5 minutes.
Turn off heat. Add 4 tea bags to hot sugar water.
Steep for 10 minutes.
Remove tea bags and let tea/sugar mixture cool to room temperature. This will take several hours, or you could put the whole pot over an ice bath. Do not let it cool too long (don’t leave it overnight, for instance, as mold could form.)
When mixture has reached room temperature, pour it into your glass brewing bowl/jar.
Stir in one cup of kombucha starter. Then, with clean hands, add the kombucha SCOBY.
Cover with a clean, white kitchen towel and attach with a large rubber band.
Move the brew to a quiet location with no direct sunlight (we use our home office room; try not to leave it in the kitchen as food particles could get in and ruin your brew).
For kombucha tea, let it ferment for 7-21 days. Don’t move it at all for at least 7 days. You can taste a spoonful to see if it is done when you see a new baby SCOBY on top that is about 1/8” thick. In the winter, it takes 3 weeks for ours to get to our preferred sourness; in the summer it takes 2 weeks. This varies greatly from house-to-house depending on temperature, etc. We also like ours very tart, so it won’t take as long if you like it a bit sweeter.
For kombucha vinegar, let it ferment for at least 4-6 weeks, or even longer. The longer it ferments, the more vinegar-like the tea will get.
When it is time to bottle the kombucha, pour it into clear glass bottles and store in the refrigerator (we use old bottles from store-bought kombucha). Reserve one cup of the finished kombucha for making your next batch.
If you want your kombucha to be more fizzy, try bottling it with a tight lid and letting it sit on the counter for a few days. Beware, though, that it can build up pressure quickly sometimes, so it is recommended to keep it in a cardboard box just in case it pops!
If you want to have flavored kombucha, just add a little bit of fruit juice or puree to each fresh bottle of kombucha and let it sit for a day or two on the counter. This will also typically make it nice and fizzy.
Store the SCOBY in the 1 cup of finished kombucha. You can leave it at room temperature for a few days, but if it will be longer before you start the next batch you can store it in the fridge. (It is preferred to just start another batch rather than putting it in the fridge.) The SCOBY will get bigger each time you brew, so at some point you will probably want to divide it and either start another batch, give some away, or compost it.

*Kombucha tea is GAPS legal so long as it is fully brewed to be tart.

**If desired, the caffeine content of the final brew can be reduced by doing one of the following:

Use only green tea, which contains less caffeine than black tea.
Pre-steep the tea bags for 30 seconds in a small pot of boiling water. This removes most of the caffeine content. Then proceed with step 2 by adding the tea bags to the large pot of hot water.

This post is part of Fat Tuesday, Monday Mania and Frugal Days, Sustainable Ways!

Final Results and Stumbling Blocks of GAPS Diet for Mom and Daughter

2012-01-15T06:00:00.000-07:00

My family started the GAPS Diet about 17 months ago to address a variety of health concerns. My daughter and I are now transitioning off the GAPS Diet, but my husband needs to stay on it for a while longer.

Final results of the GAPS diet
Great changes

Goodbye joint pain - I started the GAPS diet primarily to address joint pain problems. My left shoulder was hurting for nearly a year, making it hard to pick up the baby or even push the kids on the swings. The GAPS diet has totally cured my joint pain, and I am so happy to be able to go about my life without chronic pain.
Improved immune system - My daughter's immune system has improved dramatically while on GAPS. Previously, she would catch every cold and flu and would be miserably sick with a high fever for 3-4 days even with a cold. Now, she gets sick less often and, when she does get sick, her symptoms are much less severe.
Better sleep - My daughter was 3 and 1/2 years old when we started the GAPS diet. For several months prior, she was phasing out her regular afternoon nap, and would only nap perhaps one or two days a week. After just a few weeks on GAPS, I noticed that she seemed to be napping much more regularly. This pattern has persisted, as even now she rarely misses an afternoon nap (and she is almost 5 years old). Additionally, before GAPS my daughter used to wake up whimpering or crying most nights, and sometimes several times a night. She started sleeping much more soundly once we started GAPS, and she rarely makes a peep at night.
Less canker sores - The frequency of my canker sores has greatly diminished during the GAPS diet. Additionally, the sores I do get are not as severe as they once were.
My sweating problem - Early on in my adult life, I noticed that I sweat way more than most people. I was never overly concerned about my sweating while I was still using the typical antiperspirants, but once I started using "natural" alternatives I basically had to give up wearing cotton shirts as I was embarrassed to have large sweat rings under my arms. It never occurred to me that my sweating problem was something that could be cured; I figured it was just part of me. But I have been absolutely amazed to see that the GAPS diet has remedied the problem!
Clearer skin - Although I've never had much of a problem with acne, I've noticed that on the GAPS diet, I seem to have absolutely NO pimples on my face whatsoever.
Improved growth - My daughter has always been very small for her age, beginning with a placenta problem I had while pregnant with her. Her weight and height gains have greatly improved while on GAPS.

Stumbling Blocks and Remaining Issues

Poor energy - My biggest stumbling block on the GAPS diet has been maintaining good energy levels. I felt absolutely wonderful the first few months, but then started having spells of extreme lethargy and fatigue. This seems to be related to how many carbs I consume, and I've had to try very hard to make sure to eat more carbs while on GAPS.
Return of adrenal fatigue - I had adrenal fatigue when I started GAPS and was happy to note that it improved greatly in the first few months. However, in the last few months my adrenal fatigue symptoms have made a comeback. I think this is also related to consuming too few carbs.
Heartburn - I have struggled with heartburn for years. I had hoped that GAPS would resolve this, but I am still having heartburn fairly frequently. It does seem to be getting better over time, at least. Fermented foods and apple cider vinegar definitely help, although they are a temporary solution rather than a real cure. I plan to try bitters once I stop nursing my youngest.
Probiotic woes - During our time on GAPS, I learned that taking probiotic capsules causes chronic constipation for both my daughter and myself, no matter how slowly we increase the dosage. (This has not been the case for my husband.) It works better for me and my daughter to consume more fermented foods rather than taking probiotic caps.

Was it worth it?
The GAPS diet is very restrictive, and especially challenging in social situations. But, being on the GAPS diet gave me the opportunity to expand my cooking repertoire to include delicious, grain-free foods and has been a great way to learn how to incorporate more vegetables into our diets. It has also been a great experience for learning to listen to my body and pay more attention to the cues and signals it gives me. Overall, the GAPS diet has been well worth the time and effort!

Have you tried a healing diet such as GAPS? What were the results?

This post is part of Frugal Days, Sustainable Ways, Fat Tuesday and Monday Mania!

Cranberry Orange Muffins (GAPS-legal : grain-free : gluten-free : primal : paleo)

2012-01-11T06:00:00.000-07:00

Cranberries and orange pair wonderfully together. They make a nice change from the usual sweet muffins, as the cranberries give a nice tart twist. I hope you enjoy these muffins as much as my family does!

Cranberry Orange Muffins
Makes 12 muffins

1/2 cup butter or unrefined coconut oil
1/2 cup honey
3/4 tsp celtic sea salt
6 eggs, preferably pasture-raised
1.5 tsp vanilla extract
1/2 tsp orange extract
zest from half of an organic orange
3/4 cup coconut flour
1 cup frozen cranberries (don't add extra or the muffins will be too tart)
Optional equipment: immersion blender* and 3-Tb scoop

Melt butter or coconut oil in a small saucepan over low heat. Turn off heat and allow to cool slightly.
Meanwhile, combine the eggs, salt, vanilla extract, and orange extract in a large bowl. If using an immersion blender, pulse a few times to combine. Otherwise, mix to combine with a whisk or mixer.
Add the honey to the butter (or coconut oil) and stir slightly. Pour this mixture into the wet ingredients and blend well with immersion blender or mixer.
Measure out the coconut flour. Since coconut flour clumps, it will need to be sifted if you are not using an immersion blender.
Pour the coconut flour and orange zest into the bowl with the wet ingredients. Use an immersion blender or mixer to thoroughly combine all ingredients, making sure there are no lumps. (Since coconut flour does not contain gluten, there is no worry of over-mixing it).
Fold in the cranberries with a spoon or spatula.
Line a muffin tin with paper cups. Scoop the muffin batter into the paper cups. I like to use a 3-Tb scoop for this, but you could just use a large spoon.
Bake muffins in 325 degree oven for about 40-50 minutes, until muffins are set and a toothpick inserted in the middle comes out clean. If you are in a time-crunch, you could bake them at 350 degrees initially, but you'll need to reduce the heat after a bit so they won't burn before being set in the middle.
Remove from oven and cool.

Delicious with a pat of butter and a big glass of raw milk or milk kefir!

*Time-saving tip: If you use an immersion blender to combine the ingredients, you can skip the step of sifting the coconut flour. This also gives you less dirty dishes!

This post is part of Fat Tuesday, Monday Mania and Frugal Days, Sustainable Ways!

Troubleshooting Energy Problems While On GAPS Diet

2012-01-07T06:00:00.000-07:00

The first few months I was on the GAPS diet, I felt like I was on cloud-nine. I felt amazing, and was so happy to be free from the joint pain that had plagued me for nearly a year. After about 5 months on the diet, I started to notice some energy problems. Specifically, I started having spells of extreme lethargy and fatigue. Like, "I need to go lay on the floor for awhile" and "I can't keep my eyes open". After a bit of experimenting, I figured out that this problem was caused by eating too few carbohydrates.

Is the GAPS Diet Low-Carb?
The GAPS diet is not necessarily a low-carb diet. Fruits, veggies, lentils, white beans, and honey are all allowed on the diet. But, I've tended to shy away from things like lentils and white beans while on GAPS because they can cause digestive upset for some of the other members of my family. I also tend to not each much fruit, as I don't really crave sweet things like I used to years ago. So for me, the GAPS diet can easily be very low carb.

Who Needs Carbs?
Other popular low-carb diets, such as Primal and Atkins, are quick to point out that people do not need carbs, since the body can manufacture them from other energy sources. However, it became clear to me that I do need plenty of carbs to have normal energy levels.

My daughter and husband, who are also on the GAPS diet, have not had the same energy complaints. It seems that perhaps being a woman, or specifically being a breastfeeding mother, can cause me to need more carbs. Or who knows, maybe it has to do with the foods my ancestors ate for thousands of years. Whatever the cause, it is clear that I can't follow a low-carb diet without having energy problems. I do know that there are plenty of other people, women specifically, who have complained of energy problems on GAPS.

Carbs and Adrenal Fatigue
Recently I've noticed that some of my old adrenal fatigue symptoms have been coming back: balding lower legs, vertical lines on the inside of my fingertips, and cold hands. As I've been researching the cause, I've learned that eating a low-carb diet can tax the adrenal glands! When the diet is low-carb, the adrenals have to keep sending out hormones to signal the liver to release glucose. I'm thinking that the return of my adrenal problems signals that I still haven't been eating enough carbs while on GAPS to properly nourish my body.

Steady Energy
To keep the energy levels more steady throughout the day, I'm eating more carbs. I include at least one of the following with each meal:

Milk kefir or plain yogurt
Winter squash, such as butternut or spaghetti: These seem to be fairly high in carbs compared to other veggies.
Lentils
White navy beans

Energy Boosts
To deal with any spells of extreme lethargy or fatigue, I find that eating one the the following helps.These give a quick energy boost and chase that lethargic feeling away.

Fruit: I generally eat at least 3-4 pieces each day while on GAPS. Apples, pears, bananas, oranges, cherries, and blueberries all seem to work well for a quick energy boost.
Macaroons: I keep a stash of frozen macaroons in the freezer. If I get that awful lethargic feeling, I'll go eat one right away.
A small spoonful of honey

Have you had any energy problems while on GAPS or a low-carb diet? What has helped?

This post is part of Frugal Days, Sustainable Ways, Fat Tuesday and Monday Mania!

Grain-free Cinnamon Raisin Bread (GAPS-legal, primal, gluten-free)

2012-01-04T06:00:00.086-07:00

While looking for a little variety in our breakfast options, I was reminiscing about the sprouted cinnamon raisin bread we enjoyed prior to the GAPS Diet. So I developed this recipe for grain-free cinnamon raisin bread, and it is wonderful! This is my daughter's new favorite breakfast, and I love that it is less sweet than the muffins I typically make.

My favorite way to serve this is to toast it and spread it with softened butter. If you want to make toast, use a toaster oven and try to keep the bread from being directly over the heating element. I'm not sure whether this bread would stand up to a regular toaster, as it is fairly soft and the coconut flour can burn easily.

Cinnamon Raisin Bread

1/2 cup (1 stick) butter
1/4 cup honey
5 eggs, preferably from pastured hens
1/4 tsp finely ground celtic sea salt
1/4 tsp baking soda
1 tsp vanilla
1/2 tsp ground cinnamon
pinch nutmeg
1/3 cup coconut flour (this should be sifted if you are not using an immersion blender)
1/4 cup almond flour, preferably from crispy nuts
1/2 cup raisins

Melt the butter in a small saucepan over low heat. Turn off heat, add the honey, and give a little stir.
In a medium bowl, combine the eggs, salt, baking soda, vanilla, cinnamon, and nutmeg. Blend well using an immersion blender or hand mixer.
Add the butter and honey, and blend well.
Add the coconut flour and almond flour. Blend well with an immersion blender or hand mixer.
Fold in the raisins with a spoon or spatula.
Butter two small loaf pans, or line them with parchment paper. I used loaf pans that were 7.5X3.75X2.25 inch. Although the batter would all fit into a larger loaf pan, it will cook better as two smaller loaves so that the coconut flour will not be overcooked before the middle is set.
Pour the batter into the loaf pans.
Bake the loaves at 325 degrees F for about 25-35 minutes, until the middle of each loaf is set and the top has started to turn a nice golden brown color. I like to cook this bread for a few minutes past when the middle is set so that the bread will be nice and dry for toasting.
Remove from the oven and cool completely before removing from the loaf pans.
Store in the fridge or freezer. I like to use a good bread knife to cut each loaf into many slices. I then place a small square of parchment paper between each slice, wrap it all in plastic wrap, and store it in the freezer. The parchment paper ensures that I can easily pull out just one slice at a time. This bread freezes very well, and makes great toast!

This post is part of Fat Tuesday, Monday Mania and Frugal Days, Sustainable Ways!

Grain-free Christmas Cookie and Treat Round-up (gluten-free, paleo/primal, GAPS)

2011-12-16T06:00:00.005-07:00

As Christmas approaches, I think about cookies and sweet treats. We seldom eat desserts, so we are rather excited when the holidays arrive. Here is a list of some grain-free, GAPS-friendly cookies and treats for the holidays. Some of these recipes are from my blog and some are from other sources.

Chewy cinnamon almond cookies:These cookies are wonderfully chewy and moist, with just the right amount of cinnamon.
Coconut macaroons or lime coconut macaroons: Macaroons make a wonderful Christmas treat.
Homemade coconut chocolate candies: My family really enjoyed this candy recipe from the Nourishing Gourmet. We even made some without the chocolate, and they were tasty too.
Peanut butter coconut bars: If you haven't tried these peanut butter coconut bars yet, you are in for a real treat! They are kinda like a coconut peanut butter fudge.
Coconut date linzer cookie: These cookies from the Real Food Forager look scrumptious!
Roll-out cookie dough: I'm planning to try these cookies to make some beautiful Christmas cookies with cookie cutters. I may add some spices to make gingerbread men!
Warm vanilla milk: My family has been enjoying this alternative to hot cocoa this winter.
Pumpkin spice bread: This bread is so moist and delicious!
Chocolate shortbread cookies: These cookies from Wringing Out My Sponge look amazing!
Pumpkin pie clafoutis: This recipe is a wonderful stand-in for the traditional pumpkin pie!
Banana coconut baked custard: This recipe would make a wonderful dessert after your holiday meal.

Nourishing Tip: Freeze the cookies and treats you make! This will prevent you from feeling like you've got to eat so many before they go bad. And then you can enjoy the fruits of your labors for several months to come.

I'll be taking a short holiday blogging break. Happy holidays to you all, and see you in 2012!

This post is part of Frugal Days, Sustainable Ways, Fat Tuesday, Monday Mania and Fight Back Friday!

Bacon-wrapped Salmon Cakes Revisited (GAPS-legal, nut-free, gluten-free, grain-free)

2011-12-14T05:41:00.005-07:00

Some of you may recall that I posted a recipe for bacon-wrapped salmon cakes almost a year ago. I admit to being a person who has a hard time following recipes without adding a few tweaks. Sometimes this is a good thing, and sometimes not so much. But, the latest version of these salmon cakes is definitely a winner and is my new standard for this recipe.

This is a great recipe for those out there who aren't fond of fish. Tartar sauce and bacon make everything better! Both kids and both adults in our house love this recipe. This recipe would also make a great appetizer at your holiday party!

Bacon-wrapped Salmon Cakes with Tartar Sauce
Serves 6
Salmon Cakes

3 - 7.5 oz cans of wild-caught Alaskan salmon, drained
2 Tb butter
1/3 of a white onion, chopped
1/2 red bell pepper, chopped
1 medium clove garlic, minced
2 whole eggs
1/2 Tb coconut flour
1.5 tsp dijon mustard
3/4 tsp Old Bay seasoning
2 tsp dried parsley
1/2 tsp dried dill
2 tsp dill pickle juice or lemon juice
1/4 tsp Celtic sea salt
freshly ground pepper, to taste
8 oz nitrate free bacon
Tartar Sauce (recipe follows)
Equipment required: food processor (or you could try mashing everything together)

In a small skillet, saute the onion and red bell pepper in butter until soft and translucent.
Add garlic and saute for 30 seconds, until fragrant. Remove from heat and allow to cool.
Put eggs, coconut flour, dijon, Old Bay, parsley, dill, lemon/pickle juice, salt, and pepper in food processor. Pulse to combine.
Add the onion/red pepper mixture to the food processor and pulse until well mixed and chopped.
Add canned salmon and give a few pulses (if you pulse too much, the consistency will get very smooth instead of slightly chunky). Stir if necessary to ensure that the mixture is well-combined.
Cut bacon in half (so the slices are half as long). Scoop 3 Tb salmon mixture onto each slice of bacon, and wrap tightly. Place into glass baking dish (you will need either two 8X8 square baking dish, or one 9X13 dish).
Refrigerate for at least one hour, or preferably several hours (overnight would be fine as well).
Bake in 325 degree oven for about 40-50 minutes, turning once to allow bacon to crisp on top and bottom. Remove from oven and allow to cool slightly.
Serve with tartar sauce. A bed of fresh greens dressed with lemon juice, olive oil, salt and pepper makes a great accompaniment.

Tartar Sauce

1/2 c. homemade mayo
1/4 c. sour cream
2 dill pickles, chopped
1/2 tsp dried dill
2 tsp dill pickle juice or lemon juice
1/4 tsp Celtic sea salt
freshly ground pepper

Combine all ingredients. Stir, and refrigerate until ready to use.

This post is part of Fat Tuesday, Monday Mania, Fight Back Friday, Pennywise Platter and Frugal Days, Sustainable Ways!

Warm Vanilla Milk (GAPS-friendly, no refined sweeteners)

2011-12-11T06:00:00.030-07:00

Even though cocoa is allowed occasionally on the Full GAPS Diet, I try to really limit it on our house. With our recent snowy weather, I've wanted something warm-and-cozy to drink as a nice treat. Vanilla milk is a delicious alternative to hot cocoa.

Our family has progressed far enough on GAPS to tolerate raw milk with no problems, and I like to keep the temperature of the milk low enough to keep the milk "raw". If you can't drink raw milk, try this recipe with coconut milk or raw cream instead.

Warm Vanilla Milk

2 cups raw milk OR 1 cup raw cream* plus 1 cup water OR 1 cup full-fat coconut milk plus 1 cup water**
3 Tb raw honey
3/4 tsp organic vanilla extract
dash celtic sea salt
optional: pinch ground cinnamon

Combine all ingredients in a medium saucepan.
Heat gently over medium-low heat and whisk to fully incorporate the honey. NOTE: If you want to keep your milk "raw", make sure you don't heat it past 110 degrees F. I find a digital probe thermometer to be crucial for keeping the milk from getting too hot, as I can set the thermometer to alert me when 110 degrees is reached. This also ensures that the milk is the perfect temperature for kids to drink without having to blow on it or burn their tongues. If you are using coconut milk or aren't concerned about keeping the milk raw, then go ahead and heat until nice and toasty hot.
Serve immediately. If you find that the warm milk coos too quickly for slow drinkers, try serving it in a thermos.

*Raw cream may be easier to digest for people with lactose problems as it has hardly any lactose at all.
**You may want to add a touch more vanilla if you use coconut milk instead of dairy.

This post is part of Fight Back Friday, Pennywise Platter, Frugal Days, Sustainable Ways, Fat Tuesday and Monday Mania!

Pork Carnitas (GAPS-legal, grain-free, gluten-free)

2011-12-07T05:00:00.005-07:00

Carnitas translates to mean "little meats". These pork carnitas cook all day in the slow cooker. This recipe is subtly spiced, and the flavor of the pork shines through. These carnitas are wonderful when served in grain-free tortillas and garnished with sour cream, salsa, and avocado.

The latest issue of Wise Traditions had a very interesting article showing the results of live blood cell analysis on people who ate pork prepared in various ways. Based on this article, I chose to make the pork healthier by using a traditional method: marinating in lime juice. The results are tender and flavorful, but not overly tangy.

Pork Carnitas
Serves 6

6 bone-in pork chops (or use a roast that has been cut into several pieces)
4 medium limes, halved
Celtic sea salt
5 cloves garlic, sliced
1/4 tsp ground cumin
1 bay leaf
1/2 tsp chili powder
3-5 Tb leftover bacon grease, or more! (no brown bits)
Garnish: sour cream, avocado, and salsa
Optional: grain-free tortillas

Place the pork into a large glass dish and season with salt. (I would not use anything other than clear glass since the lime juice will be very acidic; I would especially not use a metal dish.) Use a reamer to juice two limes over the top of the pork chops. Flip the pork chops over and juice the remaining two limes over the top. Use a spoon if necessary to ensure the lime juice is distributed evenly over the meat. Cover and refrigerate overnight.
In the morning, place the meat and any juices into a slow cooker (or use an oven-safe pot). Sprinkle the sliced garlic and spices on top. Add the bacon grease in a few plops (use more if your meat was very lean or less if your meat is fatty). Traditional carnitas are cooked in lots of lard, so don't be shy with the bacon grease!
Cook on Low for 8-10 hours (or in the oven at 225 degrees).
30-60 minutes before dinner, pull the meat out onto a cutting board. Shred with a fork, and discard the bones. Put the meat back into the pot, stir around a bit, and check the saltiness. Add more salt as needed,
Turn the heat to Warm (or put back into the oven and just turn the oven off) for 30-60 minutes. Do not skip this step, as it will allow the meat to become very tender and flavorful.
The carnitas can be served over a green salad, in lettuce wraps, or in grain-free tortillas. Garnish with sour cream, avocado, and salsa. Enjoy!

This post is part of Fat Tuesday, Monday Mania, Fight Back Friday, Pennywise Platter and Frugal Days, Sustainable Ways!

Homemade Christmas Presents

2011-12-04T06:00:00.058-07:00

Homemade presents are a wonderful way to celebrate the winter and Christmas holidays. They are also a great way to be frugal.

Gifts for Everyone
These ideas are sure to please.

Gifts for Grandparents
Gifts for grandparents can be especially easy.

photo albums featuring the grandchildren
handprint or footprint ornaments
letters, stories, or pictures made by the kids

Gifts For the Real Foodie
All of these recipes store well, which makes them great for gift-giving. They are all grain-free.

What are your favorite homemade gifts?

This post is part of Fight Back Friday, Pennywise Platter, Frugal Days, Sustainable Ways, Fat Tuesday and Monday Mania!

Tallow Container Candles

2011-12-01T06:00:00.003-07:00

Tallow, which is rendered beef fat, was traditionally used to make candles hundreds of years ago. The last time I rendered some tallow, I found that making tallow candles is very easy! We've been enjoying the soothing light created by these tallow candles in the evenings. And I have not noticed any beefy smell from these candles. They would also make a wonderful Christmas present!

Tallow Container Candles
Equipment and ingredients needed:

hot glue gun and glue sticks
small mason jars (or other glass containers of your choice)
cotton wick material
pure tallow
spoons and clothespins (for centering the wicks in the jars)

Plug in your glue gun so it can start warming up. I like to place it over a paper towel to catch any little drips.
Cut wicks to the appropriate size for your containers. Make sure you leave a bit extra to be glued onto the bottom of the jar, as well as for holding the wick in the center of the jars. It worked well for me to make the wicks about 2 inches longer than the height of my jars.
Use hot glue to glue the wicks to the middle of the bottom of the jars.
Use a spoon and clothespin to stand the wick upright in the jar. Try your best to get the wick right in the middle of the jar.OF course, if you pull too hard the glue wil detach from the bottom of the jar.
Melt the tallow. I actually just scooped it right off the top (once it had been strained) the last time I rendered tallow, which saved the step of melting it.
Pour the tallow into the jars. Let them sit for several hours or overnight to harden before you remove the spoons and clothespins.
Allow the candles to fully harden before you light them. This will take at least 12 hours. Beware that the tallow does not get super-hard like paraffin candles from the store (I'm sure this depends on just how cool your house is in the winter).
Trim the wicks and light the candles. Enjoy the soothing atmosphere of candlelight!

This post is part of Frugal Days, Sustainable Ways, Fat Tuesday, Monday Mania, Fight Back Friday and Handmade Christmas Gift Carnival!

Grain-Free Tortillas (GAPS-legal, gluten-free)

2011-11-28T06:00:00.004-07:00

This recipe for grain-free tortillas has brought much-loved tacos back into our diets. Since the tortillas are coconut-flour based, I was worried that they would taste too strongly of coconut. But once you stuff them with great-tasting filling, you barely notice the coconut taste at all! These tortillas are also a great way to use up egg whites leftover from making homemade mayonnaise, ice cream, or smoothies.

I include some optional spices in the recipe; leave these out (or replace with something else) if you're not using the tortillas for mexican food. The spices make the tortillas extra tasty, though, and would go great with fajitas, tacos, or carnitas.

Grain-free Tortillas
Makes 5-6 small tortillas (perfect amount for our small family, but double the recipe if you want to have lots)

1/4 cup coconut flour, sifted if you're not using an immersion blender*
3/4 cup egg whites (from 6-8 eggs, depending on the size) OR 1/2 cup egg whites plus 2 whole eggs**
1/4 cup plus 3Tb plain whole milk yogurt
1/4 tsp baking soda
1/8 tsp fine-ground celtic sea salt
Optional spices: 1/4 tsp ground cumin, 1/2 tsp onion powder, and 1/4 tsp garlic powder (omit these if you're not making mexican food)
Butter, to cook the tortillas in

Combine all ingredients in a medium bowl and mix well using a mixer or immersion blender. Let sit for about 10 minutes to let the coconut flour soak up some moisture. The end result should be slightly runnier than pancake batter. If it seems too thick, add a touch of water (or more yogurt). If the tortillas break too easy while you are flipping them, add a touch more coconut flour.
Heat a heavy-bottomed skillet or griddle over medium heat. I love to use a cast iron griddle for cooking these.
When a drop of water sizzles immediately, the griddle or skillet is ready. Try not to overheat it, as coconut flour burns fairly easy.
Melt a little butter to cook the tortillas in. I like to use a cold stick of butter, and just rub it on the griddle.
Use a 1/4 cup measuring cup to get consistent tortillas that are the right size (if they go much bigger, they will break too easily).
Cook the tortillas in the butter. They are ready to flip after 1-2 minutes (depending on how hot your cook surface is).
Top with taco meat, carnitas, fajita fixins, or even just some shredded cheese and avocado. Enjoy!

* Using an immersion blender is great because it saves you from having to sift the coconut flour, and results in less dirty dishes.
** The tortillas are definitely a bit more rich when you use some whole eggs, but they are still great.

This post is part of Pennywise Platter, Fight Back Friday, Frugal Days, Sustainable Ways, Fat Tuesday and Monday Mania!

Two Ways to Render Beef Tallow

2011-11-25T06:00:00.005-07:00

Beef tallow is a wonderfully healthy fat for cooking. It is very heat stable, even for frying. Beef tallow from grassfed animals contains conjugated linoleic acid (CLA), which is a fatty acid proven to help in the fight against cancer.

Making your own tallow is easy, if a bit time-consuming. The most difficult part is chopping the meat into very small pieces, but a food processor makes this easier. Once the fat is finely chopped, you can render it on the stovetop or in a slow cooker. Both methods work well.

When we place our yearly order for beef, we make sure to request the fat from the butcher. If you don't buy beef in bulk, you could check with a butcher to see if you can buy some beef fat. They may even give it to you for free!

How to Render Tallow

Ingredients needed: raw beef fat
Equipment needed: food processor, slow cooker (optional)

Make sure your beef fat is cold. This will make it much easier to chop with your knife, and the fat must be cold when you put it into the food processor.
Chop up beef fat into 1-2-inch pieces using a sharp chef's knife. Both cubes and small strips will work. Remove and discard any meaty bits from the fat.
To chop the fat into very small pieces, use a food processor. The best way I found to do this is to drop the chunks of fat into the food processor while it is running. This keeps the fat from binding up the blade of the food processor. My food processor has a hole in the pusher lid that can be used to drop food in while the processor is running. Drop in the fat a bit at a time, in fairly rapid succession. You don't want to over-chop the fat, as it will turn into a sticky paste. Ideally, the fat will look shredded when you are done processing it. If you are making a lot of tallow, plan to do several batches in the food processor.
To render the tallow on the stovetop, place the finely chopped fat into a heavy-bottomed pot. Use the lowest possible heat, and stir occasionally. I was surprised at how quickly the fat started to melt down on the stovetop, even with the tiniest flicker of flame under it. Continue to cook the fat until all that remains is meaty-looking pieces. It took about 1.5 hours for my tallow to render on the stovetop.
To render the tallow using a slow cooker, set the cooker on low. You may want to stir it every hour to speed things up a bit. Continue to cook the fat until all that remains is meaty-looking pieces. It took about 3.5 hours for my tallow to render in the slow cooker.
Allow the rendered fat to cool slightly, and then pour it through a fine mesh strainer to remove the meaty bits.
Transfer the tallow to the fridge and cool completely.
Scoop the pure tallow from the top of the container and store in airtight containers. I like to put the bit from the bottom of the bowl (that had little tiny flecks of meat) into the fridge and use that up first. The pure tallow does not need to be refrigerated.

This post is part of Pennywise Platter, Frugal Days, Sustainable Ways, Fat Tuesday, Monday Mania and Fight Back Friday!