Healthy Traditional Diets

Healthy Traditional Diets

Recipes-Session 1

Raw Milk and Raw Milk Products

Cultured Butter and Buttermilk

1 quart raw cream left at room temperature for about 8 hours to sour if making cultured Butter

or

1 quart raw cream just at room temperature if making sweet cream

Place cream in a food processor fitted with steel blade or in mixing bowl with automatic or hand mixer. Process on low until butter forms.

Pour butter and buttermilk into strainer set over a container. Transfer butter to a stainless steel or wooden bowl and press out buttermilk with wooden spoon, adding buttermilk already in the container by pouring through the strainer.

Wash the butter by adding a little water and pressing some more. NOTE: do not pour water into your buttermilk, change bowls. Repeat until butter no longer exudes buttermilk. Form butter into a ball, lift out of the bowl and pat dry with paper towels. Place butter in crock or container and buttermilk in glass containers, cover and chill well.

Kefir

2 cups fresh whole milk, non-homogenized and preferably raw- at room temperature

½ raw cream (optional)

1 Tablespoon kefir grains or

1 package kefir powder

If using kefir grains place them in a fine strainer and rinse with filtered water. Place milk and optional cream in quart sized wide-mouth mason jar. Add kefir grains or powder to milk, stir well and cover loosely with a cloth. Place in a warm place (65 to 76 degrees) for 12hrs to 2 days.

If using powder, kefir is ready when it thickens usually within 24 hours.

If using grains, you may stir vigorously occasionally to redistribute grains. The kefir may also become thick and effervescent, depending on the temperature, incubation time and the amount of grains you use. Pour kefir through a strainer into another jar to remove the grains. Store in refrigerator. Use the grains to make another batch of kefir, or prepare them for storage by placing them in a small jar with about ½ cup filtered water or raw milk. They may be stored in the refrigerator several weeks or in the freezer for several months. If they are left too long in storage they will lose their culturing power.

Sour Cream

1 quart kefir

Line a glass container with at least five layers of cheese cloth, secure cloth to container with rubber band allowing space between the bottom of the container and the cloth. Pour 1 quart kefir onto cheese cloth. Cover tightly and refrigerate over night approximately 12 hours. Remove container from refrigerator, the whey will have dripped through the cloth and the sour cream will be what remains on the cheese cloth. Save whey in glass jar to be used later for up to 6 months.

Whey

1 quart Raw milk

Allow milk to sit at room temperature for 2-4 days until it separates. The whey is on the bottom and the cheese on the top can be used to make cream cheese in the same fashion as sour cream.

Healthy Traditional Diets

Recipes-Session 2

Lacto-Fermentation

Makes 1 quart

3 cups canned tomato paste, preferably organic
¼ cup whey
1 tablespoon sea salt
½ cup maple syrup
¼ teaspoon cayenne pepper
3 cloves garlic, peeled and mashed
½ cup homemade fish sauce or commercial fish sauce

Mix all ingredients until well blended.  Place in a quart-sized, wide month mason jar.  The top of the ketchup should be at least 1 inch below the top of the jar.  Leave at room temperature for about 2 days before transferring to refrigerator.

Makes 1 quart

4 cups grated carrots, tightly packed
1 tablespoon freshly grated ginger
1 tablespoon sea salt
4 tablespoons whey

In a bowl, mix all ingredients and pound with wooden pounder or a meat hammer to release juices.  Place in a quart-sized, wide mouth mason jar and press down firmly with a pounder until juices cover the carrots.  The top of the carrots should be at least 1 inch below the top of the jar.  Cover tightly and leave at room temperature about 3 days transferring to cold storage.

Makes 1 quart

1 small pineapple
1 bunch of cilantro, coarsely chopped
1 tablespoon freshly grated ginger
2 tablespoons fresh lime juice
1 teaspoon sea salt
¼ cup whey
½ cup filtered water

Mix pineapple, cilantro and ginger and place in a quart-sized, wide mouth mason jar.  Press down lightly with a wooden pounder or meat hammer.  Mix lime juice, sea salt and whey with water and pour over pineapple, adding more water if necessary to cover the pineapple.  The chutney should be at least 1 inch below the top of the jar.  Cover tightly and keep at room temperature for 2 days before transferring to refrigerator.  This should be eaten within 2 months.

Makes 1 quart
3-4 organic oranges
1 tablespoon sea salt
¼ whey
½ filtered water
¼ cup rapadura

This makes a marmalade that is liquid rather than thick.  Slice oranges very thinly and cut slices into quarters.  Place in a quart-sized, wide mouth mason jar and press down lightly with a wooden pounder or a meat hammer.  Combine remaining ingredients and pour over oranges, adding more water if necessary to cover them.  Marmalade should be at least 1 inch below the top of the jar.  Cover tightly and keep at room temperature for about 3 days before transferring to cold storage.  If marmalade develops spots of white mold on top, simply remove them with a spoon.

4 cups cooked potatoes, peeled
2 cups piima milk or kefir
1 teaspoon sea salt (the Nourishing Traditions recipe calls for 1 tablespoon but that amount seems to be too much so I reduced it by about ½)

Mix ingredients well in food processor.  Place in a covered bowl and leave at room temperature for about 2 days.  Place in a large strainer, lined with a clean linen towel.  Tie the towel in a bundle to a spoon, hung over a jug or bowl so the “cheese” can drain.  When draining stops, transfer to an airtight container and store in the refrigerator.

Place garlic and cilantro in food processor and pulse a few times.  Drain raisins and add to food processor along with peppercorns, red pepper flakes, seeds and ginger.  Pulse a few times until the mixture becomes a coarse paste.  Transfer to a quart-sized wide-mouth mason jar and press down lightly with a wooden pounder or a meat hammer.  Mix salt and whey with water and pour into jar.  You may need to poke a few holes in the chutney to allow liquid to percolate through.  Add more water if necessary to cover the chutney.  The top of the chutney should be at least 1 inch below the top of the jar.  Cover tightly and keep at room temperature for about 2 days before transferring to refrigerator.  The chutney should be eaten with 2 months.

Healthy Traditional Diets

Recipes-Session 3

1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings*
gizzards from one chicken (optional)
2-4 chicken feet (optional)
4 quarts cold filtered water
2 tablespoons vinegar
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery stalks, coarsely chopped
1 bunch parsley
*Note: Farm-raised, free-range chickens give the best results. Many battery-raised chickens will not produce stock that gels.
If you are using a whole chicken, cut off the wings and remove the neck, fat glands and the gizzards from the cavity. Cut chicken parts into several pieces. (If you are using a whole chicken, remove the neck and wings and cut them into several pieces.) Place chicken or chicken pieces in a large stainless steel pot with water, vinegar and all vegetables except parsley. Let stand 30 minutes to 1 hour. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 6 to 8 hours. The longer you cook the stock, the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.
Remove whole chicken or pieces with a slotted spoon. If you are using a whole chicken, let cool and remove chicken meat from the carcass. Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries. Strain the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in your refrigerator or freezer.

about 4 pounds beef marrow and knuckle bones
1 calves foot, cut into pieces (optional)
3 pounds meaty rib or neck bones
4 or more quarts cold filtered water
1/2 cup vinegar
3 onions, coarsely chopped
3 carrots, coarsely chopped
3 celery stalks, coarsely chopped
several sprigs of fresh thyme, tied together
1 teaspoon dried green peppercorns, crushed
l bunch parsley
Place the knuckle and marrow bones and optional calves foot in a very large pot with vinegar and cover with water. Let stand for one hour. Meanwhile, place the meaty bones in a roasting pan and brown at 350 degrees in the oven. When well browned, add to the pot along with the vegetables. Pour the fat out of the roasting pan, add cold water to the pan, set over a high flame and bring to a boil, stirring with a wooden spoon to loosen up coagulated juices. Add this liquid to the pot. Add additional water, if necessary, to cover the bones; but the liquid should come no higher than within one inch of the rim of the pot, as the volume expands slightly during cooking. Bring to a boil. A large amount of scum will come to the top, and it is important to remove this with a spoon. After you have skimmed, reduce heat and add the thyme and crushed peppercorns.
Simmer stock for at least 12 and as long as 72 hours. Just before finishing, add the parsley and simmer another 10 minutes. You will now have a pot of rather repulsive-looking brown liquid containing globs of gelatinous and fatty material. It doesn't even smell particularly good. But don't despair. After straining you will have a delicious and nourishing clear broth that forms the basis for many other recipes in this book.
Remove bones with tongs or a slotted spoon. Strain the stock into a large bowl. Let cool in the refrigerator and remove the congealed fat that rises to the top. Transfer to smaller containers and to the freezer for long-term storage.

3 or 4 whole carcasses, including heads, of non-oily fish such as sole, turbot, rockfish or snapper
2 tablespoons butter
2 onions, coarsely chopped
1 carrot, coarsely chopped
several sprigs fresh thyme
several sprigs parsley
1 bay leaf
1/2 cup dry white wine or vermouth
1/4 cup vinegar
about 3 quarts cold filtered water
Ideally, fish stock is made from the bones of sole or turbot. In Europe, you can buy these fish on the bone. The fish monger skins and filets the fish for you, giving you the filets for your evening meal and the bones for making the stock and final sauce. Unfortunately, in America sole arrives at the fish market preboned. But snapper, rock fish and other non-oily fish work equally well; and a good fish merchant will save the carcasses for you if you ask him. As he normally throws these carcasses away, he shouldn't charge you for them. Be sure to take the heads as well as the body-these are especially rich in iodine and fat-soluble vitamins. Classic cooking texts advise against using oily fish such as salmon for making broth, probably because highly unsaturated fish oils become rancid during the long cooking process.
Melt butter in a large stainless steel pot. Add the vegetables and cook very gently, about 1/2 hour, until they are soft. Add wine and bring to a boil. Add the fish carcasses and cover with cold, filtered water. Add vinegar. Bring to a boil and skim off the scum and impurities as they rise to the top. Tie herbs together and add to the pot. Reduce heat, cover and simmer for at least 4 hours or as long as 24 hours. Remove carcasses with tongs or a slotted spoon and strain the liquid into pint-sized storage containers for refrigerator or freezer. Chill well in the refrigerator and remove any congealed fat before transferring to the freezer for long-term storage.