GRASS-FED ROAST
CHICKEN SOUP
FERMENTED VEGETABLES BLISS BALLS
HOT COCOA
People are always asking me for this recipe after eating it at my house, and I’ m almost embarrassed to give it to them because it’ s so simple.
But as straightforward as this dish is, it’ s delicious and somehow manages to taste even better the next day.
The cabbage stays crisp as it continues to marinate in the umamifilled umeboshi plum vinegar.
This salad is a great way to get purple cabbage and all its fabulous phytonutrients into your diet
medium head red cabbage, finely
sliced (avoid the wilted prechopped stuff from the store do it yourself!)
cup olive oil
Juice of 1 lemon or 2 teaspoons umeboshi vinegar (if using umeboshi, omit the salt)
1 teaspoon sea salt (but always adjust to taste)
Add the cabbage to a large mixing bowl and top with the olive oil, lemon juice or umeboshi vinegar, and salt (if applicable).
Toss well and serve immediately for a fresh, crunchy salad, or marinate for 1 hour on the counter for a more tender, wilted version
1 bunch purple kale (though any kind of kale will work, or use another leafy green such as collards)
2 tablespoons olive oil or coconut oil or 1 tablespoon lard, schmaltz, or tallow
1 purple onion or large leek, sliced finely
3 cloves garlic, chopped and allowed to sit for 10 minutes
cup bone broth or water (more if needed)
Splash of umeboshi vinegar or juice of 1 lemon
teaspoon salt or gomasio
The superb healing properties of garlic are maintained even aftercooking if the chopped garlic is allowed to sit for 10 minutes first.
1. Remove the kale leaves from the stems and finely chop both, keeping them separate
2. Heat a large sauté pan over medium heat and add the oil or fat.
When it moves easily around the pan, add kale stems and onions or leeks.
Sauté for 2 to 4 minutes
Reduce the heat to low and add the kale leaves and garlic.
Cook for another 5 to 8 minutes, depending on whether you like your kale tender or crisp.
For “juicier” kale, add a splash of broth or water ...continued
Increase the heat to medium-high, and cover for 3 to 5 minutes when you add the leaves.
Take care not to overcook the kale or it will become bitter and soggy.
Sample as you cook!
3. Remove the kale from the pan, and season with the umeboshi vinegar or lemon juice and salt, or a couple of shakes of gemasio.
2 tablespoons chicken fat, duck fat, or 2 tablespoons olive oil
3 garlic cloves, minced
1 teaspoon paprika
teaspoon sea salt, plus more to taste
1 teaspoon freshly ground black pepper
1 tablespoon blackstrap molasses or honey
One 4-pound chicken
2–3 cups assorted roasting-friendly vegetables such as yams, potatoes, kabocha squash, carrots, and fennel, cut into 2- to 3-inch cubes
1. Preheat the oven to 300°F
2. Combine 1 tablespoon of the fat or oil with the garlic, paprika, salt, and pepper, and use the mixture to generously coat the chicken, top and bottom. Drizzle molasses or honey over the top of the chicken Set aside
3. Use the remaining tablespoon of fat or oil plus a pinch of salt to coat the vegetables and add them to the bottom of a large Dutch oven. Place the chicken on top, breast-side up, and cover.
4. Roast for 2 to 3 hours, then remove the lid. The chicken will be falling off the bone Continue cooking until the top of the chicken is golden brown, about 10 minutes
1 head of broccoli
2-3 tablespoons olive oil
5 cloves of garlic, peeled and diced (allow to sit for 10 minutes after chopping before cooking)
1 lemon, cut in half
Salt to taste
1. Preheat the oven to 400°F
2 Cut the broccoli into bite-size florets and rinse them off.
3. Toss together the broccoli, garlic, olive oil, and salt in large bowl
4. Spread out evenly in a single layer on a baking sheet
5 Roast for about 15-20 minutes until crispy and tender
Halfway through, flip the broccoli
6. Remove from oven, drizzle with lemon juice and serve
3–4 pounds bones of any type beef, bison or buffalo, marrow bones, lamb, venison, chicken, duck, goose, turkey, goat, or pork, roasted at 400°F for 50 minutes. Add chicken feet or beef knuckles for more nutrition and flavor. Don’t knock it till you try it!
1 gallon filtered water
3–5 cups assorted vegetables, roots, and fresh or dry herbs
10 cloves garlic, peeled.
1. In a large stockpot or Crock-Pot, submerge the bones in the filtered water (adding more if necessary).
Bring to a low simmer and allow to cook covered for 6 to 12 hours if using chicken bones.
12 to 24 hours (up to 48, if desired) when using larger bones like beef.
During the first few hours, skim away any gray foam that rises to the top.
...continued
This is the time to add mushrooms like maitake or shiitake, as well as astragalus root or ginger.
Make sure to eat the marrow in pastured animals the marrow is dense with healthy fats that support immunity.
2. During the last hour of cooking, you can add vegetables except for garlic and fresh herbs, which you can add toward the end.
A good indication that the broth is done is the bones become crumblya sign that the minerals are dissolving into the broth
3. Strain the broth through a colander or sieve and store in the fridge for up to a week. Or freeze it into cubes to have handy for future meals.
The bits of ginger, reishi, and astragalus have already infused the soup and can be composted
In addition to being nutritionally superior, grass-fed meat cooks differently than its conventional counterpart Take care not to dry it out, and this recipe will get you juicy, tender meat every time.
1 large roast of beef, veal, goat, or lamb 4 teaspoons raw honey or maple syrup 5 cloves garlic, minced
teaspoon cayenne1 teaspoon
paprika or annatto
1 teaspoon cumin
1 teaspoon turmeric
2 tablespoons lard, schmaltz, tallow, coconut oil, or olive oil1 yellow onion, chopped
3 carrots, unpeeled and chopped
3 root vegetables of choice (or a combination), such as potatoes, yams,sweet potatoes, or parsnips
3 cups bone broth, stock, or water
1 tablespoon apple cider vinegar
Small handful reishi, maitake, shiitake mushrooms (optional)
1 cup dry organic red wine (optional)
...continued
1. If possible, remove the meat from the fridge 1 hour before cooking so it can rest at room temperature.
2. Preheat the oven to 300°F.
3. In a small mixing bowl, combine the honey, garlic, cayenne, paprika, cumin, and turmeric to make a thick paste Slather it evenly over the meat Set aside.
4. If you ’ re feeling energetic, brown the meat before making the roast. Set a large Dutch oven over medium-high heat and add the fat. When it moves easily in the pan, add the meat and allow it to develop a crust, 2 to 3 minutes.
Repeat so that the roast is browned evenly on all sides. Tongs are helpful for this. Remove the pot from the heat and add all the vegetables, topped by the broth, vinegar, and wine, if using.
5. Alternatively, skip the browning and simply create the rub, coat the meat, and add all the ingredients to the Dutch oven.
6. Cover the pot and transfer to the oven
7 Cook for 4 hours Remove roast from the oven and allow it to sitfor 10–15 minutes Slice against the grain and serve.
One 4-pound chicken (or just legs or thighs, or just the carcass from your roast chicken no need to get fancy)
2–3 quarts water or bone broth
2 stalks celery, roughly chopped
2 carrots, chopped in half
2 onions, halved
1 yam, roughly chopped
1 turnip, halved
1 parsnip, halved
1 burdock root, roughly chopped
1 thumb-size piece gingerroot (peel if not organic)
Small bunch of parsley
1 teaspoon ground turmeric
Salt to taste
1. Combine the chicken carcass, water or broth, celery, carrots, onions, yam, parsley, other vegetables, and ginger in a large stockpot or Crock- Pot.
2. Bring to a boil, reduce to a simmer, and cook over low heat for 3 hours.
3. Add the salt and turmeric in the last 15 minutes of cooking.
2 beets
2 kohlrahbi
2. Add the garlic and salt
2 carrots
peeled and chopped peeled and chopped peeled and chopped peeled
3. Add 1/4 cup whey OR 1/2 tsp culture starter
4. Fill with room temperature filtered water, leaving one inch at top
5-6 cloves of garlic
1 tsp sea salt
cup whey or culture starter
1. Put vegetables in a quart size mason jar
5. Tighten lid and leave at room temperature 4-7 days.
The water may get cloudy or bubble as the fermentation process begins.
6. Keep in refrigerator for 6 months or more (if it lasts that long!)
These make appealing, nutrient-dense treats that boost immunity all year round.
A little goes a long way There are endless variations, including dates, lemon zest, ground nuts, chia or hemp seeds, and so on.
Get creative!
16-ounce jar sprouted nut butter, tahini, or sunflower butter
cup blackstrap molasses
cup grade B maple syrup (or cup, depending on desired sweetness)
2 tablespoons reishi powder
2 tablespoons astragalus root powder
2 cups raw cacao powder (or fairtrade powdered cocoa in a pinch) Unsweetened coconut flakes (optional)
1..Combine nut butter with maple syrup and mix.
2. Blend in reishi,astragalus, and cacao powder
3. Use a small melon scoop to form balls, then roll in cocoa and, if desired, coconut
These keep in the fridge for at least a week.
That’ s right, the treat that so many of us think is on the naughty list. By using good-quality cacao which is up there on the strengthening and balancing list, with reishi and astragalus as well as cinnamon, which regulates blood sugar this drink is delicious and nourishing.
We love sipping it through cinnamon stick “straws”!
2 cups raw milk (or milk alternative such as coconut or nut milk)
4–6 tablespoons powdered cacao or fair trade cocoa
1–2 tablespoons raw honey, maple syrup, or evaporated cane juice
Cinnamon sticks, for serving (optional)
Optional: a dash of cinnamon or nutmeg, a splash of vanilla extract, or even a sprinkle of cayenne
1. Heat the milk in a small saucepan, taking care not to scald.
2. When it’ s just under a boil, add all the ingredients and stir.
3. Turn off the heat and whisk well for about a minute, until the cocoa is creamy and thick. This step can also be done in a blender
