Posts Tagged ‘Real Foods’
When you’ve finished carving the turkey, don’t throw out the best part! The bones and leftover bits can be used to make some amazing homemade turkey stock. Turkey (or chicken) stock is incredibly nutritious and delicious. It’s a must have when making risotto or soups, or any nourishing sauces and gravies. Turkey stock is just as nutritious as the bone broth you always hear about, but with the added nutrients and flavors of a few herbs and veggies, it’s even more of a nutrient powerhouse–and the flavor is greatly improved with the flavors from the veggies and herbs.
And of course, the best part is that it’s simple to do. You can toss it together and let it simmer while you relax with the family. Here’s how:
In a large stockpot, toss the turkey carcass minus any leftover stuffing. If you have a large chef’s knife, it’s best to chop the bones open, but it’s not necessary. Add one chopped onion, a chopped carrot, and two stalks of celery, also chopped. Add about 8-10 whole peppercorns or a teaspoon of pepper if you don’t have whole peppercorns. (Note: You won’t be adding any salt.) Then you’ll need about 1/4 cup of fresh herbs or 1-2 T dried herbs. I usually go with an antioxidant rich Italian herbs blend, but you can use a combination of any of the following: rosemary, thyme, parsley, oregano, bay, and tarragon. If you tie these together with a string, you have a bouquet garni, or a traditional stock flavoring packet. Fill the pot to about 3 inches from the top with filtered water and heat to a gentle simmer. Cover and keep the heat warm enough to simmer, but not hot enough to boil over. Keep simmering for 2-4 hours then remove from heat. When cooled, strain the liquid. You can store the stock in the freezer or the fridge. It will last up to 10-12 months in the freezer or about a week in the fridge.
Who said pizza has to be bad for you? With whole grain flour and a salad on top, this pizza is the ultimate lunch time fare. The combinations of flavors and textures make this quick meal as fun to eat as to prepare. Better yet – the recipe requires less than 10 “hands on” minutes!
3 cups whole wheat flour (I like the “100% whole white wheat” version available by Kind Arthur Flour for its mild flavor and smooth texture)
1 T honey (optional)
1 T olive oil
1 t crushed garlic
1 t red pepper flakes
2 t baker’s yeast (or 1/3 cup natural starter for those of you reading VR Guide to Bread)
1 – 1 1/2 t sea salt
1/2 cup shredded hard cheese such as Parmesan or Romano
1 -2 cups arugula
basic lemon vinaigrette (3 T olive oil, 2 T lemon juice, dash salt, 3-5 drops of honey)
In a stand mixer with the dough hook (or a bowl with a spoon) toss all ingredients except for the cheese, arugula and vinaigrette. Add a 1 1/4 to 1 1/2 coups of water. Mix until just combined into a smooth but firm dough. Cover the bowl with a damp cloth and leave for 30-45 minutes. When you return, divide the dough into 4 portions and set aside. Preheat the over to 500 degrees – or your hottest setting. Return to the dough, flatten each portion into a thin round. Drizzle with olive oil (about 1/2 teaspoon) and cover with 1/4 of the cheese. Bake for 6-8 minutes or until golden brown. Remove, toss the arugula with the vinaigrette and top each pizza with 1/4 of the mixture. Slice into four pieces and serve fresh from the oven before the arugula wilts.
Think you’re enjoying a guilty pleasure? You’re not! This easy lunch provides a substantial amount of dietary fiber, which helps to reduce your risk of colon cancer, lower cholesterol, lead to better heart health and even help you lose weight. Studies show that consuming dietary fiber before a meal or during a meal lead to better digestive health and contribute to weight loss! The whole wheat is providing you with many B vitamins, contributing to better cognitive functioning, including attentiveness and emotional health. It also provides plenty of protein, as does the sprinkling of cheese. Arugula is a great source of calcium, building stronger bones, vitamin C enhancing immunity, and potent phytonutrients that help to prevent cancer! Furthermore, it provides you with a serving or two of green vegetables – did you know that arugula is not a lettuce as it appears, but a cruciferous vegetable, in the same family as broccoli?
When I was a little girl, my father used to call all of us his little pumpkins. Each fall, he would head out to the store and return with a bag of orange colored candies in a pumpkin shape with agreen top for his little “pumpkins.” Those may be the only pumpkins I ate as a child, as I was quite the picky eater, so I avoided most vegetables. However, I later learned that I was not getting out of eating them, I was missing out.
Pumpkins are great for holiday pies, jack o lanterns, and warming soups. They offer zinc, selenium, vitamins A, C and E, folate, calcium, iron, magnesium and potassium. If you have been paying attention, you also know by now that pumpkins contain loads of healthy antioxidants in the form of that orange pigment beta carotene. This helps to protect against cancers, heart disease and even aging.
Since pumpkin soup and pie recipes abound, I am including a recipe that is great for your little pumpkins that, like me, may need a little convincing when it comes to orange foods!
Pumpkin Spice Cake
1 and a half sticks organic butter, softened
1 and a half cups sucanat
2 cups pumpkin puree (canned is fine, but use organic)
1 t pure vanilla
1 T lemon juice
3 cups wheat flour
1/2 t baking powder
2 t baking soda (aluminum free)
1/2 t salt
1 t cinnamon
1/2 t ground ginger
1/2 t ground cloves
1/2 cup milk
Cream together the butter and sugar. Add the eggs, one at a time. Then add the pumpkin, lemon, milk and vanilla and mix until blended. Add the dry ingredients, 1 cup at a time. Once fully mixed, pour into 3 greased 9 inch pans. Bake at 350 degrees for 20-25 minutes or until golden brown.
For a holiday treat, stack the layers together with this maple cream cheese frosting between each. Mix together one 8 ounce block of cream cheese and 4 t maple syrup. Frost the tops, but not sides, for a rustic stacked look.
This post was taken from the Vintage Remedies Guide to Real Food: Let Your Food Be Your Medicine chapter.
Photo credit: iStockPhoto
From the Vintage Remedies Guide to Real Food: Zucchini is a summer squash. While summer and winter squash have similar nutritional profiles, summer squash have several additional nutrients. Iron, vitamin K and zinc can be found in greater abundance in zucchini, though the exact differences among summer and winter squash will vary according to the growing conditions and type of squash.
Summer squash generally have shorter shelf lives than winter squash, so they need to be consumed quickly after purchasing, while winter squash can wait a few weeks. When preparing squash, summer squash have edible skin, so there is no need for peeling. Winter squash should be peeled or served in such a way that the peel can be easily avoided.
After a long, hot summer filled with plenty of squash, I’m not sure that I can eat anymore! We’ve been including our beloved zucchini in chocolate cake, cupcakes, on the grill, you name it! Do you need one more idea for your garden’s bounty? Try these fantastic zucchini bites! I personally love them dipped in a fresh tomato sauce.
- ” 2 medium zucchini
- ” 1 egg
- ” 1 T coconut oil
- ” 1/2 cup white wheat flour
- ” 2 chopped scallions
- ” 1 T parsley
- ” 2 T crumbled feta
- ” Coarsely grate the zucchini, then place on towels to release some of the moisture. While the zucchini is sitting, whisk the egg with the oil, flour, herbs and cheese. Stir in the zucchini. Add salt and pepper to taste. Scoop by the teaspoonful onto a baking sheet. Bake at 375 degrees for 45 minutes or until brown and firm.
Here is Caroline’s version of the finished product. Bon appetit!
In celebration of cupcake day, here’s one of my absolute favorite cupcake recipes from the carrot section of the Guide to Real Food:
Carrots are one of our most common and valuable vegetables. Not only do they transport easily, they have a great shelf life and are packed with nutrients. The average carrot provides lycopene, vitamin A and B complex, carotenoids, phosphorus and calcium. Carrots help to cleanse the body and their fresh juice is a staple in many natural cancer remedies.
They earn their cleansing reputation due to their supportive effect on the liver and kidneys, combined with their diuretic effect, which helps to eliminate excess fluid. Their fiber helps to prevent constipation, which also contributes to the cleansing effect. Carrots contain a phenol, coumarin, which thins the blood, preventing clots. With all the cleansing action and healthy fiber, carrots are perfect for both preventing and fighting cancer.
The best way to eat a carrot is raw. Carrots can be added to salads, eaten as snacks and as a side dish to a meal. Since they are firm and do not damage easily, they are perfect for travel and in kid’s lunch boxes.
Carrots are rich in sugar, so their juice contains less fiber and more sugar than eating them whole. To observe a strict whole foods diet, the whole carrot would be eaten, not just the juice, however fresh it may be. Still, carrot juice is a great source of nutrients, especially in a body that is in a less than optimal state of health.
While the best way to consume carrots is fresh and raw, many picky eaters don’t particularly care! This is when a little clever kitchen creativity comes in handy. For the picky eater, try this yummy cupcake recipe, which sneaks in a few good nutrients.
1 pound grated carrots
2 cups whole wheat flour
1 t each: cinnamon, salt, baking soda and powder 4 large eggs
1 cup sucanat
1 cup agave nectar
1/4 cup (1/2 stick) butter, softened
1 t real vanilla
1/3 cup cream cheese, softened
1 t real vanilla
1/2 cup honey
Mix dry ingredients together and set aside. In another bowl, beat the eggs, then add the sucanat, butter, carrots, and vanilla. Slowly add the dry ingredients. Once combined (do not over mix), scoop into prepared muffin cups (fill 2/3 full). Bake at 325 for 18-20 minutes. Let cool.
Combine the cream cheese with the honey and vanilla. Be sure the mixture is fully combined. Spread over cooled cupcakes and serve immediately or store in the fridge.