I drink fresh, raw milk.  Really fresh, really raw and always in season. In essence, I drink real milk.  I’ve waxed poetic about my love of fresh cream before, but now it’s milk’s turn.

My milk is fresh, in season, grass-fed, full-fat and locally produced.  It is rich, and luscious and creamy and it is a living food, teeming with beneficial bacteria, food enzymes and naturally occurring vitamins and minerals.  It is not fortified; it doesn’t need to be – for every mineral, every vitamin contained in that cool glass of frothy white milk was placed there by nature as it is in all truly whole and unrefined foods.  Real milk – raw milk – doesn’t need fortification as vitamins, minerals and enzymes remain intact instead of broken, denatured and destroyed through heat processing by standard pasteurization or, worse yet, the extreme temperatures reached through ultra-high-temperature (UHT) pasteurization.

Raw milk is a living food. It is dense in food enzymes and beneficial bacteria – two components of traditional diets that are severely lacking in the standard American diet in which foods have been subject to irradiation, pasteurization and other treatment.  Raw milk, like any raw food, contains food enzymes – notably amylase, catalase, lactoperoxidase, lipase and phosphatase¹. These food enzymes play important physiological functions in the human body; notably, they help our bodies to better digest our foods.  Amylase helps our bodies to digest carbohydrates, while lipase helps us to digest fats. Lactase, though not an actual component of milk itself, but a result of the presence of beneficial bacteria in raw milk, helps to digest lactose, or milk sugar.  Raw milk is also a good source of beneficial bacteria – which are critical to human health (learn more about beneficial bacteria and lactic acid fermentation).  (...)
Click here to read the rest of I drink real milk: fresh, raw, local and full of fat. (722 words)

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]]> http://nourishedkitchen.com/drink-raw-milk/feed/ 108 http://nourishedkitchen.com/creamed-collard-greens-recipe/ http://nourishedkitchen.com/creamed-collard-greens-recipe/#comments Wed, 29 Dec 2010 03:43:13 +0000 Jenny http://nourishedkitchen.com/?p=5296

Looking for a collard greens recipe to bring a little luck to your new year?  In this traditional recipe for creamed collards, collard greens are gently simmered in fresh cream with caramelized onions and sprinkling of freshly grated nutmeg.  Creamed collards speak to the essence of comfort food in a way few other dishes do.  There’s easy roast chicken, of course, and Salisbury steak, too, but creamed collards bring the comforting charm of southern cuisine, of soul food.  While any number of collard greens recipes – with bacon or ham, hot chilies and vinegar, stewed or braised – can feed the soul, satisfy the tastebuds and nourish the body, for my family, we always settle for the old-fashioned comfort of creamed collards.

Traditionally eaten on New Year’s Day, often as an accompaniment to black-eyed peas, collards symbolize prosperity – their broad green leafs representing cash.  The more you eat, the greater the promise of good fortune in the coming year.  Pork, too, is eaten – symbolizing progress and this creamed collard greens recipe pairs beautifully with pasture-raised ham.  Luck-minded couples trying for babies in the new year might try fish or seafoods, symbols of fertility; indeed, there might be a bit of wisdom to the tradition as fish, roe and shellfish are deeply nourishing, nutrient-dense foods for fertility and reproductive health.  But if money’s on your mind, serve up a plate of collard greens on New Year’s Day.

(...)
Click here to read the rest of A Recipe for Good Luck: Creamed Collard Greens (869 words)

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]]> http://nourishedkitchen.com/creamed-collard-greens-recipe/feed/ 56 http://nourishedkitchen.com/thanksgiving-leftover-turkey-recipe/ http://nourishedkitchen.com/thanksgiving-leftover-turkey-recipe/#comments Fri, 26 Nov 2010 02:37:44 +0000 Jenny http://nourishedkitchen.com/?p=5079

Thanksgiving leftovers filling your fridge?  Looking for a great leftover turkey recipe? Every year, we spoon leftover turkey onto our plates, smothering it with cranberry sauce and stuffing though there never seems to be enough gravy to make the rounds.  We make Thanksgiving casseroles and nourishing soups. This Thanksgiving, we served up a something a little different, something new that’s sure to become a mainstay in our home: leftover turkey hash with yams and fresh sage. Of course, subscribers to Nourished Kitchen’s healthy meal plans, will still enjoy turkey and butternut squash soup with quinoa this week – another one of my favorite ways to make use of Thanksgiving leftovers.

What to do with Thanksgiving Leftovers

• Leftover Turkey: turkey and yam hash (see the recipe), turkey soup with vegetables, turkey soup with wild rice, turkey enchiladas, turkey sandwiches.
• Leftover Cranberry Sauce: use on sourdough or sprouted wheat bread as a jam or jelly, make cranberry-oat bars, use in cranberry sorbets
• Leftover Mashed Potatoes: use as a base for potato soup, make colcannon or bubble and squeak, use in shepherd’s pie
• Leftover Stuffing: Combine with eggs and prepare a strata, use as a base for Thanksgiving casserole
• Leftover Yams, Sweet Potatoes or Squash: Use as a base in pancakes, waffles or muffins.

Thanksgiving Leftovers Recipe

Leftover Turkey & Yam Hash with Fresh Sage

Savory, sweet and fragrant with the perfume of fresh sage, this turkey and yam hash is a perfect recipe to use leftover roast turkey from the Thanksgiving holiday.  While I love this turkey hash served with a dollop of cranberry relish or cranberry sauce, consider topping it with a fried egg for breakfast.  In this leftover turkey recipe, we pair roast turkey with fresh yams and a heavy dose of fragrant sage, for a nourishing an deeply flavorful hash.  Inspired by classic roast beef hash – a mix of leftover pot roast, potatoes and onions, this turkey hash is even more robustly flavored.  Like all the dishes served up in our home, it is also deeply nourishing.  Turkey is a rich source of niacin, vitamin B6, phosphorus and the famed mood-elevating amino acid: tryptophan.  Coupling turkey with yams, a source of vitamins C and B6 as well as the minerals potassium and manganese seems only natural.

Ingredients

• 1/2 cup grass-fed butter or coconut oil (see sources)
• 4 shallots, peeled and chopped
• 1/4 cup minced fresh sage
• 2 large garnet yams, peeled and diced
• 3 cups chopped leftover turkey
• 1 cup turkey or roast chicken stock
• freshly ground black pepper and unrefined sea salt, as it suits you

Equipment

• cast iron skillet
• wooden spoon

Method

1. Melt one-half cup butter or coconut oil in a cast iron skillet over a moderate flame, then toss in peeled and chopped shallots and minced sage, frying them until they release their fragrance and become translucent – about three minutes. Toss in diced yam, and fry until tender when pierced with a fork, stirring frequently.
2. Add three cups chopped leftover turkey to the yams and shallots, and continue frying for five to six minutes.  Deglaze the skillet with one cup roast chicken or turkey stock, and simmer the hash until the liquid is completely evaporated, about ten minutes longer.
3. Serve hot.

YIELD: about 6 servings.
TIME: about 30 minutes.

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]]> http://nourishedkitchen.com/thanksgiving-leftover-turkey-recipe/feed/ 6 http://nourishedkitchen.com/melted-apricots-fresh-raspberries/ http://nourishedkitchen.com/melted-apricots-fresh-raspberries/#comments Fri, 23 Jul 2010 04:20:54 +0000 Jenny http://nourishedkitchen.com/?p=4094

I like my desserts simple. So simple that it almost pains me to share them – as though you might read this post and think to yourself, “Apricots, butter, cinnamon and raspberries? Really?  That’s all? Man, I could have figured that out!” What can I say, I like simple food.  The summer season is in full swing and that means I’m exhausted: between work, our farmers market, mothering an increasingly ornery precocious boy, the online cooking class, and my baby sister’s impending deployment to Afghanistan (and I don’t know that I’ll see her before she leaves and what the hell are we doing there anyway!?!) have my mind and my body occupied in arenas beyond the kitchen.  And piles of paperwork, unanswered emails and worry have kept me up way past my bedtime every night since June.  “Wait … isn’t this site about health and wellness and balance?” you ask.  Well, yes, sort of … I better get my priorities straight, eh?  So as much as I’d love to flour my hands and make an elaborate maple pecan pie with sprouted spelt crust or take the time to roll out the dough for sourdough noodles (How’re those recipes for a blast from the past?!  You newcomers probably don’t even know about them!), the time just isn’t there for me – at least not now in the middle of summer.

So, instead, we satisfy with simpler foods: salads, fried eggs, bacon … lots of bacon bought fresh every week from a grass- and pasture-based farm at our market.  There’s been a lot of broth, of course, and some yogurt and plenty of fermented foods but not as much organ meat as I ought to serve my family, though I’ll probably make the time to prepare some sage and chicken liver pâté this weekend.  Just two ounces of that stuff supplies almost all of the daily requirement for vitamin A and almost half the daily requirement for folate – talk about nutrient-dense!  But for dessert, I’ve skipped the time sweating in the kitchen over long-soaked cakes and elaborate preparations for something wholly simpler.  You facebook fans got a glimpse, a whiff, a slight taste of it last week with this photo.  (Wait, you’re not a fan of Nourished Kitchen on facebook yet?  Get on right over there now, ’cause you’re missing an awful lot.)  So using ingredients on hand, fresh from the market but for the spice, I made a simple dessert of barely melted apricots seasoned with fresh raspberries.  No extensive prep work, no long hours of soaking – just a little time with a skillet and plenty of fresh, local, organic fruit.

I love apricots.  No, really, I love them.  And earlier this season when my husband and I packed up the kid, the video camera and the laptop into the car to conduct farm tours for our farmers market (yes, we personally visit and vet every single farmer who attends our market and, yes, it is a lot of work but good things don’t happen without a lot of work.), I was disappointed to watch one of our farmers point out his apricots and woefully explain that he’d be lucky to get a case out of his trees to bring to market this year. It was a harsh and almost bleak spring here in the Rockies, and all the stone fruits will hurt a little this year.  No apricots.  I was devastated.  That’s like learning there is no Santa, no Easter Bunny and no Tooth Fairy all on the same day.  How I’d miss there soft and almost mushy texture and the way their flavor blooms in notes of peach and plum with hints of chamomile when the hits your tongue.  Sure, everyone loves the peaches and the sweet cherries and in their fervor for these crops they forget about the simple charm of the humble apricot.  So, to my surprise, fresh apricots did find their way to market this year – all lovely and ripe, their soft orange skin blushing red in spots.  After eating our fill raw and fresh, and putting plenty in our dehydrator (a 9-tray Excalibur that I love and that you can find online if you’re a food preservation enthusiast like me), I fixed this dish – melted apricots with fresh raspberries.  The following recipe may be simple, but it is delightful.(...)
Click here to read the rest of A Recipe: Melted Apricots with Fresh Raspberries (456 words)

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]]> http://nourishedkitchen.com/melted-apricots-fresh-raspberries/feed/ 9 http://nourishedkitchen.com/a-recipe-potato-leek-soup-with-dill/ http://nourishedkitchen.com/a-recipe-potato-leek-soup-with-dill/#comments Wed, 16 Jun 2010 03:27:12 +0000 Jenny http://nourishedkitchen.com/?p=3870

Potato Leek Soup, dotted with dill and pasture-raised bacon, may seem like an odd addition to a June post.  I mean, really now, summer’s less than a week away – and I imagine all of you sipping away at icy tomato gazpachos and spooning sweet cherry sorbet into your mouths.  It’s hot.  It’s humid and the night air is sultry and warm where you are, isn’t it?  Don’t lie to me now – I know it’s true.  While you’re lounging by the grill, sending your kids to run naked through the sprinklers and collect raspberries on tall, leafy canes, I’m shivering and considering turning out the heat though it’s the middle of June dammitall.  And the opening day of the little farmers market my husband and I manage was greeted by schizophrenic weather that oscillated violently between icy rain, warm sunshine and brief bouts of snow that turned into longer bouts of hail.  It takes a certain ruggedness to live where I do  and for the rest of you, I sure hope you’re enjoying that hot weather of yours – really.

So this post, you see, isn’t for you. Go enjoy your summery foods – your blackberry sorbets, your cucumber salads and your icy cold teas.  This post is for those of you with cold toes, with snowy, sleety landscapes – those of you who live in the high country like me and those of you who dwell in that other place where seasons are upside down – the Southern Hemisphere.

You’ll find while potatoes and leeks comprise the base for this classic soup, it truly is the pasture-raised bacon that outshines them all with its smoky, saltiness.  Bacon and bacon fat, a feature in many of the recipes at Nourished Kitchen, is unfairly treated.  It’s unhealthy, right?  It’ll clog your arteries, right?  It’ll give you heart disease, right?  Not so fast.  It’s easy to demonize a food, and bacon and pork fat have shouldered an unfair burden.  The problems stemming from the use of bacon don’t center on the food itself, but, as is often the case, how it’s produced.  The practices of raising hogs on industrial farms is brutal, inhumane and gives rise to sick animals.  Sick animals produce sick meat.  Likewise, healthy animals produce healthy meats and pork, with it’s vitamin-rich fat, has played an important role in traditional, preindustrial cuisines around the world from Europe to Asia, Asia to South America.  When hogs are raised properly, with access to sunshine and plenty of room to root around, their meat and fat becomes dense in wholesome nutrients – particularly vitamin D and monounsaturated fat (the same healthy fat found in avocado and olive oil).  You can find good quality pasture-raised bacon from local ranches and farmers markets.  So relish the bacon in this dish and its beautiful, characteristic seasoning it provides to the soup – it’s good for you.

Potato Leek Soup with Bacon and Fresh Dill

Potato leek soup truly satisfies and nourishes on those rainy, cold and wet days of autumn and winter (and spring and summer if you live where I live).  I love the way the smoky, salty bacon pairs with the gentle and subtle flavors of potato and milk while the fragrant aroma of fresh dill brings it all together with a touch of greenery.  So for those of you too busy enjoying your lemonades to appreciate a good potato leek soup recipe in the middle of June – just you wait.  When the sunshine wanes and the weather goes awry in your neck of the woods, you’ll be back.  I promise.(...)
Click here to read the rest of A Recipe: Potato Leek Soup with Dill (307 words)

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]]> http://nourishedkitchen.com/a-recipe-potato-leek-soup-with-dill/feed/ 18 http://nourishedkitchen.com/sesame-honey-candy/ http://nourishedkitchen.com/sesame-honey-candy/#comments Wed, 05 May 2010 03:00:27 +0000 Jenny http://nourishedkitchen.com/recipes/?p=342

Sesame honey candy, or pasteli, is a traditional Greek confection which combines the simplest of ingredients to create a wholesome, natural treat featuring three simple ingredients: sesame seeds, honey and unrefined sea salt.  Often served for Easter, though a charming treat any time of the year, sesame honey candy are dense with sesame flavor and offer pleasantly chewy candy.

Sesame seeds offer a rich source of minerals including calcium and zinc, and they frequently make the list of the best sources of vitamins and minerals.  Indeed, sesame seeds are a rich source of thiamin, riboflavin, vitamin B6, calcium and magnesium.  The hulls of sesame seeds contain oxalates, and, for this reason, I recommend using hulled sesame seeds not only for better mineral absorption, but also for improved flavor.(...)
Click here to read the rest of A Recipe: Sesame-Honey Candy (255 words)

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]]> http://nourishedkitchen.com/sesame-honey-candy/feed/ 38 http://nourishedkitchen.com/raw-milk-yogurt/ http://nourishedkitchen.com/raw-milk-yogurt/#comments Mon, 26 Apr 2010 16:33:26 +0000 Jenny http://nourishedkitchen.com/?p=3755

Raw milk yogurt is a sort of holy grail for traditional foods enthusiasts, coupling the enzymatic and probiotic components of both fresh milk and fermentation in one glorious, creamy, lovely food.  Served over baked oatmeal or soaked oatmeal porridge, on its own or as a basis for savory dipping sauces, a good yogurt can find its way to nearly every meal if you let it.

Raw milk yogurt, thanks to the effects of food enzymes, has a tendency to be a touch runnier than the stuff you find in grocery stores or what you might make in your own kitchen from boiled or pasteurized milk.  For this reason some of the very best raw yogurt is prepared using a combination of fresh cream and fresh milk rather than milk exclusively.  If you follow the fermentation process with straining, as you would for labneh, the resulting product would be even thicker and creamier and you could, in turn, use the accompanying whey in properly preparing grains and flours through soaking or even as an addition to your morning smoothie.

In preparing a classic, or thermophilic, yogurt at home with raw milk, you do need to heat the milk slightly and culture it in a warmed environment.  We heat the milk only to 110° Fahrenheit (about 43° Celsius) which keeps food enzymes and naturally occurring beneficial bacteria intact and thriving. Other cultured dairy foods ferment at room temperature and can also be made with raw milk.  I also recommend culturing with Bulgarian or Greek starters which are available online (see sources) and which produce a rich, tangy and super creamy product.

Raw Milk Yogurt Tutorial(...)
Click here to read the rest of How to Make Raw Milk Yogurt (639 words)

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]]> http://nourishedkitchen.com/raw-milk-yogurt/feed/ 123 http://nourishedkitchen.com/soaking-grains-nuts-legumes/ http://nourishedkitchen.com/soaking-grains-nuts-legumes/#comments Tue, 13 Apr 2010 04:13:15 +0000 Jenny http://nourishedkitchen.com/?p=3657

Soaking grains, beans, legumes, nuts and seeds is a traditional practice that can positively impact the nutritional qualities of these foods for those who consume them. Grains, beans, legumes, nuts and seeds can all add great value and variety to the diet, yet they contain antinutrients – particularly phytates and enzyme inhibitors – which detract from their nutritive value.  Traditional recipes for oatmeal porridge, cakes and even breads call for soaking grains or flour ahead of time, as do recipes for bean- and legume-based dishes.  These foods should be prepared in a manner that maximizes nutrient density by mitigating the effects of these antinutrients.  Soaking grains overnight seems to be an effective, traditional method of enhancing the nutrient profile of these foods, and it is one method consistently used among peoples who adhered to time-honored, traditional methods of preparing native, unprocessed foods.

Focusing exclusively on traditional foods, all of the recipes featuring grains, beans and legumes at Nourished Kitchen call for either souring, soaking or sprouting. A few recipes consistently pop up.  How do you effectively use the process of soaking grains, beans and legumes?  Do you need to soak almond flour? How do you find time to soak grains? Does phytic acid fight cancer?  Do you need to rinse your grains after soaking? Home cooks who wish to treat their family to healthier foods are left to stumble their way through the process of soaking grains, nuts, beans and seeds, so here are some of the most frequently asked questions on the subject of soaking grains that Nourished Kitchen readers submit.

Grains and legumes do not fit into an optimal diet for everyone; indeed many, and some might say most, people thrive on a grain-free diet.  If you choose to consume them, you must master the practice of soaking grains, nuts, beans, seeds and legumes.

1. I want to start soaking grains.  How do I do it?

Grains, beans and legumes contain phytic acid – an antinutrient which binds up minerals preventing your body from fully absorbing them. Phytic acid can be effectively mitigated through three different traditional processes: 1) sprouting, 2) soaking and 3) souring.  To effectively begin soaking grains, beans and legumes you need four components: 1) liquid, 2) acidity, 3) warmth and 4) time.  Each different grain, legume and bean contains a different level of phytic acid, and also a different level of phytase (an enzyme that neutralizes phytic acid), for this reason they all require different amounts of soaking time; however, I don’t believe that cooking ought to be scientific or painstakingly methodical and, instead, believe that simple methods should suffice in most kitchens and for most people.(...)
Click here to read the rest of Soaking Grains: Top 5 Reader Questions Answered (987 words)

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]]> http://nourishedkitchen.com/soaking-grains-nuts-legumes/feed/ 93 http://nourishedkitchen.com/sprouted-grain/ http://nourishedkitchen.com/sprouted-grain/#comments Wed, 22 Jul 2009 13:09:54 +0000 Jenny http://nourishedkitchen.com/?p=1896

Sprouted grain – rich in food enzymes and natural vitamins – grows closer and closer to the mainstream as people across all walks of life search for a better way to incorporate wholesome foods into their diet on a regular basis.   While sprouting grain requires extra attention and, like many aspects of traditional foods, additional forethought and planning, the practice is worth the time and is easy to accomplish in your own kitchen, once you get the hang of it.

Sprouted Grain: Benefits

Sprouted grain differs from whole grain in three fundamental aspects: 1) sprouting activates food enzymes; 2) sprouting increases vitamin content, and 3) sprouting neutralizes antinutrients like phytic acid which bind up minerals preventing your ability to fully absorb them.  When examining the nutrient density of sprouted wheat to unsprouted wheat on a calorie-per-calorie basis, you’ll find that sprouted wheat contains four times the amount of niacin and nearly twice the amount of vitamin B6 and folate as unsprouted wheat; moreover, it contains more protein and fewer starches than non-sprouted grain and as a further boon, it is lower on the glycemic index making it more suitable for those suffering from blood sugar issues.

Furthermore, sprouted grain and sprouted flours – having been effectively “pre-soaked” do not need to undergo further soaking or souring and are therefore suitable for quick breads, cookies and cakes in a way that sourdoughs and soaked flours are not.  (Learn more about soaking grains, beans and legumes.) For those who do not wish to take the time or effort to sprout grain or mill flour at home, you can always purchase sprouted grain flour online (see sources).

Sprouted Grain: Preparation

While it may take a few days to sprout grain, it’s not as labor-intensive of a process as it might seem.   All grains and seeds can be sprouted following these basic instructions though the germination time may vary from grain to grain.  Take care to choose only organic, untreated grains as they tend to sprout more evenly and reliably.   In our kitchen, we sprout several cups of seeds at a time; however, you can sprout smaller amounts depending on your needs and how you will be using the grain.

How to Sprout Grain

1. Start with clean grain, so take care in sorting through it to make sure all pebbles and grains with poor appearance are adequately removed.
2. Rinse grains thoroughly.
3. Add grain to a ceramic or stainless steel crock, pouring filtered water over the grain until the grain is completely submersed under several inches of water.
4. Soak the grains overnight in warm water.
5. In the morning, pour the grains into a fine mesh sieve and rinse them well.
6. Throughout the day, rinse the grains multiple times taking care to stir them so all grains are rinsed evenly.
7. Continue rinsing the grains for two to three days until the grains have sprouted to your liking.
8. Rinse the grains one last time, drain them and either refrigerate them or dehydrate them to grind into flour.

How to Make Sprouted Flour

1. Start with grain that has been sprouted for only a day or two – until the sprout barely emerges from the end of the kernel.  The longer it sprouts, the more difficult it is to grind and use in baking.
2. Pour the grain into a thin layer on a mesh screen for your dehydrator and dehydrate at about 105 ° – 110 ° F until thoroughly dry.   Alternatively, spread it on a baking sheet and set it in an oven set to the lowest setting you can manage.   Note that sprouted grain dried in an oven has inferior baking qualities as compared to  that which is dried through the more reliably low temperatures of a dehydrator.
3. Once the grain is thoroughly dry, simply add it to the hopper of your grain mill and grind as you normally would.

Sprouted Grain: Uses

We don’t eat much grain in our home, but the grain we do eat is mostly sprouted and we only use sprouted flour either prepared according to the directions above or purchased from a reliable source.  Sprouted grain can be eaten in its raw form, cooked or ground into flour and baked as previously mentioned.   Take care to note, however, that cooking damages the grain’s micronutrient profile as many of its vitamins are fragile and not heat stable; however, sprouted flour still packs a more comprehensive nutritional punch than regular wholemeal flour and is significantly easier to digest.

Sprouted grains and sprouted seeds can be delicious when eaten raw and otherwise unprocessed.   Try serving it raw as a salad and gently seasoned with salt, pepper, unrefined olive oil (see sources) and a squeeze of lemon.   It’s also tasty mixed in with other vegetables in salads or served on sandwiches.

You can also eat sprouted grain cooked or baked in addition to raw.   While cooking i lacks live food enzymes, it is still easier to digest than unsprouted grain and many of grains inherent antinutrients like phytic acid and enzyme inhibitors that our largely neutralized by the soaking and sprouting process.   Sprouted flour can be used in a 1:1 ratio for white flour or whole grain flour.   Sprouted grain is also well-suited to porridges and warm breakfast cereals.

Recipes

• Sprouted Buckwheat Porridge
• Cinnamon Molasses Cookies
• Zaletti
• Sprouted Spelt and Maple Shortbread
• Fried Chicken Livers