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Food Talk

Bone Broth

4/21/2016

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Bone Broth

Nourishing Broth

After spending three days at the Nutritional Therapy Association’s 2015 Conference and listening to fifteen awe-inspiring speakers I came away with a few favorites.

The speaker who really related to, on a level I love, was Kaayla Daniel, PhD, CCN. Kaayla gave a lecture on the benefits of bone broth along other wonderful health information.

Since I create lots of different soups in the kitchen, I was immediately hooked. After she spoke I bought her book, Nourishing Broth, and have been regularly making bone broth since.
See Resources
Nourishing Broth

Benefits of Bone Broth

Enjoying broth consistently has amazing benefits in relation to:
  • Digestion
  • Strengthening connective tissue
  • Collagen  
  • Gelatin
  • Cartilage
  • Minerals
  • Healing and rejuvenation
  • Arthritis
  • Psoriasis
  • Mental Health
  • Infectious Disease
  • Wound Healing
  • Anti-Aging
  • Sport and fitness

In My Kitchen

Currently in my kitchen meat bones aren’t thrown away until they’ve simmered slowly for a couple days. My goal is to create a gelatinous thick broth when it cools, somehow this happens only half the time. Practice makes perfect, right? 

If I’m lucky when the broth cools it will be thick like thin gelatin. Bone broths differed wildly in terms of visible gelatin content, general flavor and color.  Some broths were a milky white, others a coffee brown, and others a golden yellow. I’ve read you can use your bones for a second round of broth making and I’ve done it too!

How I Make Bone Broth

Immerse bones in water with a  ¼ cup organic raw apple cider and good quality sea salt for two days, give or take a few hours. 

Left over chicken or turkey bones and any bigger bones work.

If you throw in the feet, marrow or knuckles you get more gelatin in the broth!

There are so many bone broth recipes available and I have a rather simple one I used to get started:
  • A stainless steel stockpot or slow cooker – lid with a good seal
  • Any of the following - pastured chicken bones, grass fed knuckle, marrow or any left over beef bones available to you.   
  • A good ¼ cup organic raw apple cider vinegar
  • Two teaspoons or so good quality sea salt
  • Any spices or herbs you prefer
  • As much filtered water you need to fill your pot
  • Simmer on low for about two days, then process into quart or larger mason or glass jars to cool, the refrigerate. The fat will rise and create a perfect plug to remove before reheating to avoid unwanted calories.
I’ve read you can use your bones for a second round of broth making and I’ve done it too!

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Spinach Salad

4/5/2016

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Spinach Salad

Spinach Salad with Walnuts & Artichokes

By Diane Sanfilippo – Practical Paleo 

  • 4 cups of baby spinach
  • ½ cup raw beets, sliced into matchstick-sized pieces
  • ½ of an orange, segmented
  • ½ cup artichoke hearts
  • 16 walnuts halves
Place the baby spinach on a large salad plate. Top with the spinach and the beets, orange segments, artichoke hearts, and walnut halves.

Top this with grilled chicken or steak for a complete meal.

Dress with balsamic vinaigrette:

  • 1/3-cup balsamic vinegar
  • 1 teaspoon gluten free Dijon mustard
  • ½ teaspoon anchovy paste
  • Sea salt and fresh black pepper to taste
  • 2/3-cup extra-virgin olive oil
Mixing Bowl
In a small mixing bowl, whisk the balsamic vinegar, Dijon mustard, anchovy paste, sea salt and pepper together. Slowly drizzle in the extra-virgin olive oil, and continue whisking until well combined.
 
Store extra dressing in a glass bottle in the refrigerator for up to two weeks.

Facts

Spinach is rich in iron.
Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folic acid as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. Others include kale, broccoli and green cabbage.

A 100g serving provides:
 23 calories  /  3g protein  /  0g fat  /  4g carbohydrates  /  2g fibre
Spinach

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Healthy Hidden Surprise Meatloaf

3/29/2016

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Hidden Healthy Surprise Meatloaf

By Wendy Diddy

  • 1 ½ pounds grass fed ground beef or a 1½ lb. mixture including Farm Fresh Market fresh pork sausage, Olympia Local Foods
  • 4 oz. grass fed liver, chopped in the food possessor – nobody will know it’s in there!
  • 2 pastured eggs beaten
  • ¾ cup old fashioned oats or 1/3 cup almond meal/flour
  • 1-cup organic tomato sauce
  • 4 oz. sliced mushrooms, sautéed in butter and set aside
  • ½ - ¾ cup chopped onion, depending on how much onion you like
  • 1 tsp. quality sea salt
  • 1 tsp. fresh round pepper
  • 2 Tbsp. Coconut Secret coconut aminos garlic sauce or Bragg liquid aminos
  • 3 cloves minced garlic
  • Any additional spices or herbs you enjoy and want to add
Preheat oven 350 degrees.

Combine all ingredients and mix well, adding mushrooms last.

Press firmly into your favorite baking dish and leave one inch of top space to prevent juices from spilling into your clean oven.

Bake about 1 hour.

Let stand 10 minutes before slicing/serving.

Enjoy!
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Lamb or Beef Tagine

3/26/2016

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Lamb or Beef Tagine with Green Olives and Lemon

By Wendy Diddy

  • ½ cup organic extra virgin olive oil, red palm, or avocado oil
  • 5 large garlic cloves
  • 2 (2-½ inch) strips of lemon zest
  • 2 tsp. ground ginger
  • 2 tsp. sweet paprika
  • 2 tsp. ground coriander
  • 1 tsp. ground cumin
  • 1 tsp. ground black pepper
  • ¼ tsp. cayenne pepper
  • ¼ tsp. ground cloves
  • Pinch of saffron threads, crumbled
  • 1 cinnamon stick
  • 1 Tbsp. quality sea salt
  • 3 ½ pounds grass fed boneless lamb or beef shoulder (or pot roast meat) cut into 1-inch pieces
  • 4 cups bone broth or water
  • 6 large carrots thinly sliced
  • 1 large onion chopped
  • 2 cups quality pitted green olives, rinsed
  • 1-cup parsley, chopped
  • 1-cup cilantro, chopped
  • 3 - 4 Tbsp. fresh lemon juice

  1. In a large bowl, mix the oil, garlic, lemon zest, ginger, paprika, coriander, cumin, pepper, cayenne, cloves, saffron, cinnamon stick and salt. Add the meat and toss to coat. Marinate 2 -4 hours.
  2. Put the meat and spices into a tagine, Le Creuset® type or medium enameled cast-iron casserole; discard the lemon zest. Add the broth/water, carrots and onion, and bring to a simmer. Cover and cook over low heat until the meat is very tender, 1 ½ to 2 hours.
  3. Spoon off extra fat (if desired) from the broth. Stir in the olives, season with sea salt and cook for 2 minutes. Remove from the heat and stir in the parsley, cilantro, and lemon juice. Serve over warm couscous, sweet or colored baked potatoes, rice or any healthy grain you prefer (organic if possible).

Facts

Lemons are powerhouses when we want to bring out the flavor.
Lemons are used for culinary and non-culinary purposes throughout the world, primarily for its juice, which has both culinary and cleaning uses. The pulp and rind (zest) are also used in cooking and baking. The juice of the lemon is about 5% to 6% citric acid, which gives a sour taste. The distinctive sour taste of lemon juice makes it a key ingredient in drinks and foods.
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Blueberry Muffins

3/22/2016

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Almond & Coconut Flour Blueberry Muffins

By Wendy Diddy

  • 2 cups almond flour (blanched if possible)
  • ¼ cup coconut flour
  • ½ tsp. quality sea salt
  • ½ tsp. baking soda
  • 1½ tsp. aluminum free baking powder or ½ tsp. baking soda
  • ½ tsp. ground cardamom
  • ½ tsp. ground cinnamon
  • 2 large or 3 small organic or pastured eggs
  • ¼ cup melted ghee or butter
  • 1/3 cup local raw honey
  • 1 ½ tsp. pure vanilla extract
  • 1 ¼ cup organic or local blueberries
  • Handful of pumpkin seeds
Preheat oven to 350 degrees and line a muffin pan with baking cups.

In a large bowl, whisk together the dry ingredients carefully breaking up any clumps.

In a medium sized bowl, whisk the wet ingredients together, and then slowly combine the dry into the wet ingredients, blending well. Fold in the blueberries.

Fill each muffin cup ¾ full and sprinkle a few pumpkin seeds on top. Bake 25-30 minutes, or until tops are nicely browned. 

Facts

Who doesn't love blueberries?

The blueberry's fiber, potassium, folate, vitamin C, vitamin B6 and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in blueberries helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

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Red Beans, Rice and Sausage

3/20/2016

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Best Ever Red Beans, Rice and Sausage

By Wendy Diddy

  • 1 lb. (give or take) Fresh Pork or Chicken Curry Sausage from Farm Fresh Market
  • 1 yellow onion chopped
  • 3 stalks organic celery chopped
  • 1 organic red bell pepper cored and chopped
  • 4 cloves garlic minced or pressed
  • 1-cup organic tomato sauce
  • 1-cup broth of choice – bone, veggie or chicken
  • ½ to 1 tsp. chipotle chili powder
  • ½ to 1 tsp. ground cumin
  • 1 tsp. dried thyme
  • ¼ cup dry white wine (optional)
  • Two (15–ounce) cans organic red kidney beans, drained and rinsed well
  • 2 ½ - 3 cups broth or water
  • 2 cups long-grain white rice (rinsed well)
  • Good quality sea salt
  • 2 Tbsp. raw apple cider vinegar
  • Fresh ground pepper
  • Fresh cilantro or parsley chopped to garnish
  • Lime wedges
In a large, heavy saucepan over medium, heat add the sausage. After a couple minutes add the onion, celery and red pepper and sauté/cook until meat is not pink and veggies are tender, 7-10 minutes. Add the garlic, chili powder, cumin and thyme, then cook for an additional 2 minutes.

Increase the heat to medium high, then add the wine and stir to deglaze the pan. Stir until wine bubbles and mostly evaporates, about one minute. Add the broth, tomato sauce and kidney beans, bring to a simmer over low heat, cover and simmer for 30 minutes.
Meanwhile in a saucepan over medium high, bring water or broth to a simmer. Add rice and a pinch of good sea salt, then cover and reduce heat to maintain a simmer for 15 -20 minutes, or until the water is absorbed and the rice is fluffy.

Once bean mixture is done, stir in vinegar. Taste and season with salt, pepper and additional vinegar, if desired. Spoon rice into serving bowls and then top with the bean mixture and fresh cilantro or parsley.
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Beet Salad

3/20/2016

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Beet Salad

By Yanni (a Greek friend)

  • 6 organic beets with leafy stems
  • 10 garlic cloves, thinly sliced
  • 4 Tbsp. high quality red wine vinegar
  • 3 Tbsp. organic extra virgin olive oil
Cut stems off and set aside. Wash the beets and simmer in the least amount of water until they are tender, about 1-½ hours.

Remove from fire and run under cold water. Remove skin and slice the beets.

Meanwhile wash the leafy stems thoroughly and cut in half. Place in a pot with just enough water to cover and simmer for 10-15 minutes until tender then drain.

Put the sliced beets and stems into a bowl and add the sliced garlic. Add red wine vinegar and olive oil and toss everything together.

Season to taste. 
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Chicken Thighs +

3/20/2016

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photo © Juli Bauer of paleomg.com

Crispy Chicken Thighs with Pineapple Honey Mustard Sauce

By Juli Bauer – PaleOMG

Prep time: 10 minutes
Cook time: 33 minutes
Total time: 43 minutes
Serves: 3-4

Ingredients
  • 2 pounds skin-on chicken thighs, deboned (about 6 chicken thighs)
  • Fine sea salt, to taste
  • Garlic powder, to taste
  • Onion powder, to taste
  • Paprika, to taste
  • For the mustard sauce
  • 2 tablespoons ghee, butter or coconut oil
  • 1 cup pineapple chunks
  • ¼ cup Dijon mustard
  • 2 tablespoons whole grain mustard
  • 2-3 heaping tablespoons raw honey (depending how sweet you want it)
Instructions
Preheat oven to 450 degrees F.

Place a large cast iron skillet over medium-high heat. Once pan is very hot, place deboned chicken thighs skin side down on the skillet. Feel free to crowd the pan because they will shrink up a good amount. Sprinkle each chicken thigh with salt, garlic powder, onion powder, and paprika. Once the skin has browned and become crispy, about 7-8 minutes, flip and cook for 5 more minutes. Then place in the oven to cook for 15-20 minutes, until no pink remains.

While chicken is in the oven, place a medium sauté pan over medium heat and add ghee and pineapple chunks and cook until pineapple has caramelized on all sides, about 5 minutes.

Place pineapple, mustards, and honey to a food processor and puree until smooth.

Top each chicken thigh with pineapple honey mustard. Boom. Done.
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Local Guided Shopping

3/18/2016

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Challenging?
Knowing your way around food labels can be challenging and often require an interpreter to determine the real food value of a product. From calories, total fat, cholesterol, sodium, dietary fiber, etc–it can all be quite challenging.

Learning to read food labels

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Adapted from: http://nutrition.about.com/od/recipesmenus/ss/learnlabels.htm

Did you know?

Too often we base our choices on convenience and our well-worn pathways. "I shop on Fridays when I'm tired and usually go to the same places. I get exhausted reading labels and can't make good choices. etc." It often can be equally as challenging to find the best resources in our community for your best-value foods, both quality and economically.

As part of my practice, I offer a 1-hour local guided shopping trip to some of our Thurston County grocers specializing in locally-raised food, and humanely and pasture-raised meats.

Take a moment and checkout my service and send a note if you're interested in scheduling a trip!
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I guide you through the store, making suggestions and reading labels, as we walk the aisles together.

Send a note!

Send a note if you'd like to chat about scheduling a local guided shopping tour. I'd love to hear from you.
Email me
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    Wendy Diddy

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    Food and life enthusiast Wendy Diddy, of Foundational NEWtrition, shares inspiration for everyone.

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Live a delicious life
Wendy Diddy, NTP
PO Box 4449  /  Tumwater, WA 98501
(360) 701-9435
thrive@wendydiddy.com

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