REAL FOOD MONDAY ~ Family of 4, 3 Meals, 2 Lunches, 1 Organic Chicken

4, 3, 2, 1.......

I want to feed my family real, nourishing food... without breaking the bank or spending hours every day, in the kitchen.  Recently I had to set down and really look at our overall budget. We are now raising 2 grandsons and well, money is tight. I am finding ways to cut our food budget while keeping us eating foods that are good for us. It all goes back to planning and prepping.

Almost every Sunday I make a whole, organic chicken. Sometimes in my slow cooker and sometimes in my oven.  By doing this I end up feeding my family of 4, 3 meals and 2 lunches, with 1 organic chicken.... all for around $20.00 and less than 30 minutes of my time! I can justify a $20.00 organic roaster chicken, if I am getting 3 meals and a couple of lunches out of it.

                
Meal #1 ~ Roasted Chicken. I love changing it up. Sometimes stuffed with lemons and drizzled with real Extra Virgin Olive Oil or maybe rubbed in butter and seasoned with fresh sage and rosemary or brushed with honey and organic soy sauce. 

Meal #2 ~ Chicken quesadillas with avocado or pinto bean and chicken tacos. Pull some of the chicken off and put aside for this dish.
            

 

 

Meal #3 ~  Make a healthy nutritious bone broth for soup one night. We make dishes like Chicken Pho, Chicken Veggie Soup, Lemon Chicken Soup and more. Simple shred all the chicken off the bones. Place the organic chicken bones in a slow cooker. Cover with water. Add in some sea salt, pepper, sage, nettle and other nutritional herbs. Throw a chopped onion, a few cloves of garlic and a sliced carrot. Next add 2 tablespoons of Apple Cider Vinegar and simmer on low in the slow cooker for a couple of days. Add water as needed. Strain and use for soups. Sip on any extra you may have!

                   

Lunches ~ Chicken sandwiches, add to salads, make Vietnamese Rolls with veggies and chicken.

There you have it ~ Feed a family of 4  3 meals and 2 lunches on 1 organic chicken....4,3,2,1

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CHRONIC STRESS and INFLAMMATION

Stress. We all know how bad it can be on you both mentally and physically. We know we need to manage the stress in our lives. But that is sometimes easier said than done....
                        
                                              

A few months ago we had a extremely stressful family situation hit. We are still dealing with it, and will be on some level, for a while. This stress triggered panic attacks ( which I never had before), major flares of asthma and fibro that had not been this bad in years. What was happening to me?!? I was usually able to deal with stress. This was something different, something more. I discovered is that in most cases I can control most normal daily stressors like work, family issues, or daily demands. Most of us can. If not then we can follow the same advice below...... But hard hitting stress like trauma, deaths, and chronic illness can be a different story. It was for me.  The stress became overwhelming. It made it hard for me to find ways to reduce the stress. Then the stress itself becomes chronic. Which can make everything worse. Especially your health...
Recent studies found that chronic stress changes gene activity of immune cells before they enter the bloodstream so that they're ready to fight infection or trauma -- even when there is no infection or trauma to fight. This then leads to increased inflammation. Increased inflammation is linked to autoimmune conditions and chronic inflammatory conditions. This includes chronic diseases such as cancer, heart disease and diabetes. They are also related to anxiety, depression, chronic fatigue, insomnia, fibromyalgia, dementia, Parkinson's and Alzheimer's disease, among others. Psychology is literally effecting our biology.

    



My stress was through the roof, my health was going downhill fast, and for a brief time it all felt out of control. I knew things had to change. I had to work on reducing this chronic stress. It was taking over my life. For me I found a few things that are helping. I started with a few small steps and now I am feeling better and stronger than ever.
1. I put stress management in my schedule ~ Just like I schedule everything else I have to remind myself to deal with the stress. I actually schedule in breathing breaks, times for prayers and meditation. Time to stretch, even for just 5 minutes. This helped me develop a habit of addressing the stress and not letting it build up

2. Journal ~ I write down my feelings, my concerns BUT I also focus on GRATITUDE. I have found that by acknowledging my blessings and trying to focus on the good, it helps keep the stress in its place. Yes bad things are happening but in the midst of the storm there is also good.

 


3. Diet ~ When we are dealing with high stress a healthy diet is not always our focus. But it is really important during this time. I try to keep my kitchen filled with real whole foods. By having lots of fruit, premade salads, nuts and other healthy foods, I am forcing myself to eat right even when it is not a top priority.  Eating real, whole foods helps reduce the physical stress on your body.

4.Mind at Peace Tea and Mind at Peace Tincture - I drink a cup of tea with breakfast EVERY DAY and I carry the tincture with me. Panic attack or high stress just a dropper takes the edge off

5. SLEEP - You must have a good nights sleep. Exhaustion just makes stress worse. For me I drink a cup of Mind at Peace tea with Sweet Sleep extract. I can sleep well. You can use the Rest & Relax Kit

6. Reduce inflammation - I drink Nettle infusions to help reduce inflammation and provide me with the vitamins, minerals and calcium I need. If is miss my nettles for more than a couple of days I can tell the difference.

7. Love yourself ~ Take time to do something you enjoy EVERY, SINGLE, DAY. Sometimes all I can do is turn on some music I like, other days it may be slipping in some time to read or taking a relaxing bath at the end of the day. Maybe it is putting fresh flowers on the table or walking outside. Just make sure to do at least one little thing just for you. It helps lift your spirits and decrease the stress.

                     

Our body is not running inefficiently when it is under chronic stress. This results in energy being diverted towards immediate survival while compromising long-term health. If you are dealing with daily, chronic stress, I encourage you to take the time needed to care for and nurture yourself. Your health and the quality of your life depends on it ~ Blessings.

Make Your Own ~ Raw Unfiltered Apple Cider Vinegar

I use gallons of apple cider vinegar. Raw, organic, unfiltered and unpasteurized, apple cider vinegar has amazing health benefits. It can also be expensive to purchase. But did you know you can make your own apple cider vinegar for just pennies a cup? I keep jars of it going at all times.

One of my favorite uses for ACV is as a natural way to help control seasonal allergies. Studies have shown that asthma and allergy sufferers tend to have low levels of acid in the stomach. Also ACV acts as a natural antihistamine. Take 1 tablespoon 3x a day can help relieve your symptoms.

                                                                         

Making apple cider vinegar is not only cheap but it is easy too. Here is a simple recipe that I use.


APPLE CIDER VINEGAR

• 6 sweet apples (organic)
• 2 T. raw apple cider vinegar with the mother
• 2 T. raw honey
• chlorine-free water to cover apples
• 2 qt. wide mouth glass jar
• cheesecloth

Cut apples into chunks (include, peels, seed and stems), and place them in a 2 quart wide mouth glass jar. Add the raw honey, and the raw apple cider vinegar. I use Bragg, which contains the mother. Cover the apples with chlorine-free water, and cover the jar with cheesecloth. A rubber band will help to hold the cover in place.
Now place this in a warm place for 2 weeks. The top of the refrigerator is a good place since the frig throws heat. After 2 weeks, strain the liquid from the container into a glass canning jar. There should be almost a quart of liquid. Cover the jar again with the cheesecloth, and return to a warm spot. Check the liquid about a couple of weeks by tasting a small amount. You’ll know when it’s vinegar. Mine usually sets for 4 to 8 weeks, A SCOBY may form on the top, which is great. You may use the SCOBY to make a new batch of vinegar. Stop the fermentation by covering your jar with a lid and placing it in the refrigerator.

 That's it. You now have your own homemade Apple Cider Vinegar...

                                           

 

Farmacology Organics

Simple 8 Step Gentle Detox Plan for Spring

Spring is a time of renewal and of awakening.  Spring is also the perfect time to renew, to cleanse and to revitalize the body.

Today, more than ever, our bodies are bombarded with toxins. This causes an overload on our internal cleansing

organs like liver and kidneys. The organs become sluggish, allowing the toxins and bacteria to re-enter the circulatory system instead of being eliminated through feces, urine or sweat. When toxins build up they can result in fatigue, infections of skin and other organs, migraines, heartburn, constipation and many other illnesses. By using real foods, herbs and simple exercises you can help rid the body of accumulated toxins.

Chronic inflammation is another good reason to look at detoxing. Inflammation goes chronic when there is a persistent stimulus. The stimulus might come from an army of free radicals launched every day when we eat processed and convenience foods. The stimulus might be an allergy to wheat (gluten) which inflames the gut; or a low-grade, lingering infection; or the body being overloaded with environmental toxins like heavy metals, pesticides, and chemicals. There is a lot of opportunity in today's contaminated world for a combination of factors to constantly irritate the body's normal functions. More and more researchers are linking chronic inflammation to an increasing number of illnesses including Alzheimers, Rheumatoid Arthritis, cancer and heart disease.

A good detox diet plan can rid the body of the accumulated toxins and help you to lead an active disease-free life. Detoxification is about resting, cleaning, balancing and nourishing the body from the inside out.
                                     

You should plan on detoxing for at least 10 days, I would recommend 21 days. Remember it took awhile for your body to get in the condition it is in. It will take time for the body to cleanse and begin the healing process.

Simple 8 Step Gentle Detox Plan

Step 1 ~ Eliminate the following

• animal protein ( beef, chicken, fish, eggs
• dairy products
• alcohol
• coffee
• cigarettes 
• No white sugar or flour
• saturated fats.
• The 3 Ps: processed, prepared and packaged food since they tend to be full of Trans fats, sugar and food additives. If you find ingredients that you can’t read or pronounce don’t eat it. These act as toxins in the body and are road blocks to your healing process. Instead choose fresh foods

Step 2 ~ Do eat lots of fruits and veggies. Try to eat 75% of your diet as fresh vegetables and fruits and make it raw when possible. Whole grains, beans, nuts, and good fats will make up he remaining 25% of your detox diet. Eat several small meals a day instead of 3 large ones. This helps the digestive system.

 

 

Step 3~ Use herbs to give your body a boost~

• Our Gentle DeTox Kit includes Liver Health Tincture and Cleanse Tea. These contain herbs to help cleanse and support the kidneys and liver
• Sea Buckthorn Extract Powder  helps heal the lungs
•  Chaga Mushroom Tincture helps to detoxify the lungs, respiratory and lymph system. It is also a mild appetite suppressant. But more importantly is a medicinal power house; considered the highest quality antioxidant in the world; highly anti-inflammatory and nutrient dense. It is the herb of longevity.

Step 4~ Drink your water and make it purified

• Start you day with a cup of lukewarm or room temperature that has ½ a fresh lemon squeezed in it. Do this on an empty stomach and wait about 20 minutes before drinking or eating anything else. Lemons help alkalize your body chemistry, contain more than 20 anti-cancer compounds and help cleanse your liver, kidneys and colon
• Drink at least 8 to 10 glasses of water a day. A good goal is 1/2 your body weight in ounces of water a day  ( if you weigh 200lbs drink 100oz of water). Water flushes out the toxins from the body. To keep on track try drinking a glass at the top of every hour, until you reach your daily goal. Also try my recipes for Homemade Vitamin Fruit Waters for a healthy alternative to plain water.

                 

Step 5 ~ Do a dry body brush daily ~A dry skin brush is inexpensive, and to brush your whole body can take as little as 10 minutes. You will be stimulating your lymphatic system as you brush, which is a very important detox system. Brushing removes dead cells that collect environmental toxins, while also keeping pores unclogged, so that the body can eliminate toxins through the skin. It also renews your skin cells, and can improve the way your skin looks and feels. Use a soft natural fiber brush with a long handle, so that you are able to reach all areas of your body. You will also want one with a with a strap for your hand to ensure a good grip. Later this week there will be a post on how to body brush so stay tuned.

 
Step 6 ~ Take a Warm Bath ~ Add a cup of Dead sea salts and baking both alkalize the water to help neutralize acidic toxins. Epsom salts help your body to absorb magnesium–a mineral some experts estimate is deficient in 80 percent of

people. Magnesium neutralizes acidic toxins, relaxes muscles and is required by hundreds of functions. Herbs can help draw out toxins and nourish the skin. Our Detox Bath Salts contain all of the above plus Himalayan Salts which improves circulation and helps remove toxins from the body. The Detox Bath Salts are also part of our Gentle DeTox Kit.  When doing a detox bath, relax for 20 minutes or more. Do this once a week during your detox

  

Step 7 ~ Detox the mind ~ Stess can lead to illness. While you're detoxing the body why not try to clear the clutter from the mind too. Try and do 15 minutes of meditation a day. If meditation is new to you start out with 5 minutes and then build up to 15. If you don't know how to meditate try using guided meditation download or try belly breathing. Start by placing hands palm down on your lower belly. Breathe in through your nose, counting slowly to the count 5. Feel your tummy rise with the breath. Breathe out, through your mouth, just as slowly, allowing the belly to drop. Do this 10 times and then just focus on breathing for the remainder of you meditation time.

Step 8 ~ Exercise ~ Exercise improves circulation, which brings fresh, oxygenated blood to your organs and tissues, thereby revitalizing them. Try to get in 20 to 30 minutes every day. Walking and yoga are great. Also try Qigong, a martial-arts based exercise system that includes exercises specifically for detoxifying or cleansing, as well as many other exercises with specific health benefits.

Detoxing is a wonderful way to jump start your health and start eliminating bad habits while introducing a healthy way of living.

NOTE: Do not detox if you are elderly, pregnant, breastfeeding, have high blood pressure, are underweight or against your doctor's advice. Any informaiton contained on this blog is not intended to diagnose or treat individuals and is not intended to take the place of professional medical advice.  

REAL FOOD MONDAY ~ Sauteed Green Beans with Balsamic Vinegar

What makes this delicious is the sweet, deep flavor of the balsamic vinegar.  It mingles with the oil for a nutty flavor. You can use olive ( the real stuff) or canola oil, in its place. This recipe shows how wonderful vinaigrette is on hot veggies... it sizzles and dances in the pan, thickening and soaking into the veggies, flavoring every bite.

This dish is a perfect side for any occasion. I love it chilled for a simple and delicious lunch.
                                          

SAUTEED GREENBEANS with BALSAMIC VINEGAR

Ingredients

• 1 teaspoon olive oil
• 1 pound green beans, trimmed
• 1 pint cherry tomato, halved
• 1/4 cup fresh parsley, minced

 Vinaigrette

• 3 tablespoons balsamic vinegar
• 6 tablespoons walnut oil
• 1/4 teaspoon salt
• 2 tablespoons minced shallot
• Cracked black pepper

Preparation

1. In a jar or cruet, combine the vinegar, oil, salt, shallot and brown sugar, and shake well to combine.
2. In a large skillet, heat the teaspoon of oil over high heat. When hot, add the beans and tomatoes and stir constantly until the beans are tender, slightly shriveled and browned, and tomatoes are soft. Add 4 tablespoons of dressing to the pan and toss over the heat for just a couple of minutes to thicken and coat.
3. Toss with parsley. Serve warm or chill and serve as a salad.
4. Refrigerate the remaining 1/4 cup dressing for later use on veggies or other salads of your choice

   

 

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REAL FOOD MONDAY ~ RATATOUILLE

Colorful, warm, inviting and delicious. Ratatouille takes a combination of everyday vegetables and elevates them above the sum of its parts.
                                        

A good Ratatouille is truly memorable. Large, chunks of vegetables, layers of flavor, with rich savoriness that tantalizes the taste buds.

                                     
When making Ratatouille high quality ingredients are very important. Pay special attention to the olive oil. Make sure the quality is very good. The oil imparts seasoning into the dish.


                                           

RATATOUILLE

1/3 cup extra virgin olive oil

 2 whole onions sliced

 5 large cloves of roughly chopped garlic

 2 red bell peppers sliced

6 Tomatoes cut in chunks

3 medium zucchini squash

1 cup diced yellow squash

2 large eggplant, skin on

1/4 cup chopped fresh basil leaves  

1/4 chopped fresh parsley leaves

                                 

7 sprigs of fresh thyme
salt and freshly ground black pepper  

Directions:

1. Add olive oil into a large heavy bottom pan. Turn on medium heat. Saute' garlic and onion until the aroma becomes very fragrant. Do not burn
2.Turn the heat to low and add the bell peppers. Cover and let simmer until peppers are wilted. Stir occasionally.
3. Add tomatoes and simmer until the tomatoes are soft
4. Add remaining ingredients. Stir. Cover pot with lid and simmer on low for 20 to 30 minutes.
5. Remove the lid and allow to simmer until the stew is thick. Remove from heat. Adjust salt and pepper to taste.

Serve with a nice crusty bread. I sometimes like to add some fresh grated parmesan cheese on top. ENJOY

 

 

REAL FOOD MONDAY ~ DINNER IN A BOWL

                                                           

 

I was thrilled when I came across this recipe from How Sweet Eats. Simple, healthy, delicious, filling and versatile (omit the chicken for a veggie version), this Honey Chipotle Chicken Lime Bowl recipe is PERFECT.  Don't be intimidated by the ingredient list. It is easy to make and a great way to remind you of warmer days and lighter eating.

HONEY CHIPOTLE CHICKEN LIME BOWL
Serves 2 to 4
 1 pound organic boneless, skinless chicken breasts
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup olive oil
3 tablespoons adobo sauce, from a can of chipotles in adobo
2 tablespoons raw honey
1 tablespoon dijon mustard
1 tablespoon honey mustard
2 tablespoons chopped fresh cilantro
4 garlic cloves, minced

salad
6 cups spring greens
1/2 pint cherry tomatoes, halved
1/4 cup torn fresh cilantro
4 green onions, sliced
1 avocado, sliced
1 lime, juiced
1 tablespoon olive oil
1/2 tablespoon raw honey
lime quinoa
1/2 cup uncooked quinoa, rinsed
1 cup low-sodium chicken or vegetable stock, or even water
1 tablespoon coconut oil
1 lime, juiced and zest freshly grated
1/4 teaspoon salt
1/4 teaspoon pepper

Directions:

Add the chicken breasts to a baking dish or ziplock bag and season with salt and pepper. In a bowl, whisk together the olive oil, adobo, honey, mustards, cilantro and garlic. Pour the marinade over the chicken, covering it evenly. Place it in the fridge and marinate for at least 2 hours, or even overnight (overnight works for me!)
When you're ready to make the meal, heat a large nonstick skillet over medium-high heat. Add a tiny bit of olive oil and add the chicken, then cover the skillet and cook until the chicken is deeply browned on both sides and cooked in the center, about 6 minutes per side.
To make the salads, add the greens in a large bowl and toss them with a sprinkle of salt and pepper. Add the chicken on top along with the quinoa, the tomatoes, cilantro, green onions and avocado. Drizzle the bowl with the lime juice, olive oil and honey. Serve!
lime quinoa
Add the quinoa and stock (or water) to a saucepan over high heat and bring it to a boil. Once boiling, reduce the heat to low and cover the pot. Cook for about 15 minutes, or until all the liquid is absorbed. Stir in the coconut oil (you can swap butter), lime juice, zest, salt and pepper.

                                     

recipe and images from ~ How Sweet Eats

 

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REAL FOOD MONDAY ~ Moroccan Lentil Soup

                                                                           

For me Moroccan cuisine is one of the best in the world. The layers of flavor can be subtle or spicy with unique combinations like preserved lemons and olives or sweet cooked onions in raisin sauce. Located on the northwest edge of Africa, for centuries Morocco has been at the crossroads of cultures. The food gives you a peak into the country's history with influences from Rome, Spain, Arab Countries and the native Berber's to name a few.

Today's Real Food Monday recipe is a Moroccan Lentil Soup. Layered with flavors this soup is also good for you. Lentils are nutrient dense. They are high in protein, help improve digestion, help with diabetes control and heart health. Not to mention the soup is loaded with healthy spices and veggies!

                                          

 



MOROCCAN LENTIL SOUP    

Ingredients

2 teaspoons extra-virgin olive oil

2 cups chopped onions

2 cups chopped carrots

4 cloves garlic, minced

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon ground turmeric

1/4 teaspoon ground cinnamon

1/4 teaspoon ground pepper

6 cups vegetable broth or reduced-sodium chicken broth

2 cups water

3 cups chopped cauliflower (about 1/2 medium)

1 3/4 cups lentils

1 28-ounce can diced tomatoes

2 tablespoons tomato paste

4 cups chopped fresh spinach or one 10-ounce package frozen chopped spinach, thawed

1/2 cup chopped fresh cilantro

2 tablespoons lemon juice

 

 

Directions

1. Heat oil in a soup pot or Dutch oven over medium heat; add onions and carrots and cook, stirring occasionally, until softened, about 10 minutes. Stir in garlic and cook for 30 seconds. Add cumin, coriander, turmeric, cinnamon and pepper; cook, stirring, until fragrant, about 1 minute.
2. Add broth, water, cauliflower, lentils, tomatoes and tomato paste; bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until the lentils are tender but not mushy, 45 to 55 minutes. Stir in spinach and cook until wilted, 5 minutes.
3. Just before serving, stir in cilantro and lemon juice. ENJOY!

                                               

 

DIY ~ Healthy Almond Milk ( on the cheap!)

                                                            

When it comes to dairy we buy only organic, which can be very expensive. I like to use almond milk for things like smoothies, some baking and some of my soups. But organic almond milk can be expensive as well. My solution is to make my own almond milk!

I have tried several recipes. Some of them just did not taste very good. In others I could not justify the cost. Then I stumbled upon a recipe that was pretty good and made the cost to make it was great. After some "tweaking" ...oh my. I love it!

The recipe is simple but you will need to do some planning. But it truly is worth it!

Healthy Almond Milk on the Cheap!

Ingredients

• 1 & 1/2  cups of almonds
• 1 gallon of water ( purified if you can)
• 1 whole vanilla bean or 1 teaspoon of pure vanilla extract
• 3 large pitted dates
• 1/4 teaspoon of cinnamon
• Pinch of salt
• Optional - Sweetener to taste ( raw honey or molasses is my favorite)

                                                                     

 



Directions
1. Place almonds in a bowl and cover with water. Let soak overnight.
2. Rinse and drain the almonds. Place almonds in the blender
3. Add the 1/2 the vanilla and dates.
4. Add as much of the water as your blender can handle.
5. Blend on highest speed for a few minutes.
6. Strain into container. I use a nut milk bag (you can use a clean unused paint strainer or cheese cloth )
7. Be sure and squeeze out all of the "milk" that you can
8. Place the ground nuts that are in the straining bag BACK INTO the blender. You are using them again
9. Add remaining vanilla, dates and water.
10. Blend and repeat straining process.
11. Take the strained milk and add put back in the blender. Add cinnamon, pinch of salt and sweetener ( if you want)
9. Blend and put back in container
10 ENJOY.

If your blender is small simply divide into smaller batches to blend. You can use the left over almond meal for smoothies, add to muffins or oatmeal or even make into almond flour!

Be sure and check out our Seasonal Herbal CSH Surprise Boxes just click on the link.

Real Food Monday ~ Skillet Rosemay Lemon Chicken

                                              

One of my favorite culinary and medicinal herbs is Rosemary. Rosemary is deeply aromatic with a pine like scent and slight floral undertones. It is delicious to use with roasted meats, root vegetables and herbal vinegars.

On a medicinal note Rosemary is rich source of anti-oxidants and is high in anti-inflammatory compounds. Traditionally Rosemary has been used for improving digestion, ease headaches and enhance memory and concentration. Recent studies have show that it may significantly help prevent brain aging.

Todays Real Food Recipe incorporates the goodness of Rosemary into a one pot dish that is simple, delicious and even with organic meat cheap to make! 


                      

SKILLET ROSEMARY LEMON CHICKEN

• 3/4 pound small red-skinned potatoes, halved, or quartered if large
• Kosher salt
• 2 sprigs fresh rosemary, plus 1 1/2 tablespoons leaves
• 3 cloves garlic, smashed
• Pinch of red pepper flakes
• Juice of 2 lemons (cut in 1/2 and save the halvs)
• 2 tablespoons extra-virgin olive oil
• 4-6 skin-on, bone-in organic chicken thighs (6 to 8 ounces each)
• 10 ounces mushrooms, halved

Directions

Preheat the oven to 450. Cover the potatoes with cold water in a saucepan and salt the water. Bring to a boil over medium-high heat and cook until tender, about 8 minutes; drain and set aside.

Pile the rosemary leaves, garlic, 2 teaspoons salt and the red pepper flakes on a cutting board, then mince and mash into a paste using a large knife. Transfer the paste to a bowl. Stir in the juice of 1 lemon and the olive oil. Add the chicken and turn to coat.

Heat a large cast-iron skillet over medium-high heat. Add the chicken, skin-side down, cover and cook until the skin browns, about 5 minutes. Remove chicken from pan; add the mushrooms and potatoes to the skillet, place chicken over mushrooms and potatoes and drizzle with any marinade remaining in the bowl and the juice of the remaining lemon.

Add the rosemary sprigs and the squeezed lemon halves to the skillet; transfer to the oven and roast, uncovered, until the chicken is cooked through and the skin is crisp, 20 to 25 minutes. ENJOY!

Recipe & Image from Sadie + Stella blog

PICKLED & FERMENTED CARROTS ~ Real Food Monday

I love pickled and fermented foods. Carrots are some of my favorite foods to both pickle and ferment. There does seem to be some confusion when it comes to  fermentation versus pickled foods. Did you know that not all fermented foods are pickled and not all pickled foods are fermented?

                                      

Foods that are pickled use an acidic medium, like vinegar.  Pickled vegetables are not fermented and do not offer the probiotic and enzymatic value of homemade fermented vegetables. But don't ignore them. They can be simple, delicious and healthy to eat your veggies.

Vegetables that you ferment typically use salt, and some filtered water for preserving, creating an acidic liquid that is a by-product of the fermentation process.  This fermentation provides you with beneficial  probiotics and enzymes without the cost of supplements.  Homemade fermented veggies are both fermented and pickled. Fermentation takes a little more time and a bit of a watchful eye. The results are well worth the effort. Don't be afraid to give it a try.

I grew up with fermented foods. My process is based on the way generations of Appalachian Mountain folks have successfully fermented food. No special equipment is required. I don't use whey starters, but I do use a longer fermentation time. I love having jars of fermented veggies and kraut to munch on.

                                      

Here are two recipes for carrots. The first is a Pickled Country Carrots recipe. The second is a Simple Fermented Carrot Sticks recipe. I encourage you to try them both and enjoy.

Pickled Country Carrots
1 pound of small organic carrots (scrubbed, ends trimmed off but DO NOT PEEL)
1 cup of water
1 1/2 cups of real Apple Cider Vinegar
1/3 cup local honey
2 tablespoons salt
3/4 tablespoon mustard seeds
3/4 tablespoon fennel seeds
3/4 tablespoon black peppercorns

3/4 tablespoon crushed  coriander seeds
1 dried hot chili pepper

Directions:
1. Blanch carrots for 2 minutes in a large pot of boiling water. Quickly drain and place carrots in a large bowl of cold water for 2 minutes. Drain and set aside
2. In a pan, bring the water, vinegar, honey and salt to a gentle boil. Remove from heat
3. Pack a sterilized 1 quart mason jar with the carrots
4. Place remaining ingredients in pan containing the water and vinegar blend. Pour hot brine over carrots until just covered.  Seal jar and refrigerate overnight. ENJOY


Simple Fermented Carrot Sticks
1 1/2 pounds of fresh carrots, trimmed
3 garlic cloves, peeled
2 cups of water, or more as needed
2 tablespoons of REAL sea salt
one large outer cabbage leaf

Directions:

1. Make brine by dissolving the sea salt in slightly warm water. Let brine cool to room temperature before using.
2. Place peeled garlic cloves in the bottom of a quart jar. Cut carrots into quarters lengthwise to the height of the just about a 1 below the bottom ring of the jar
3. Place carrot sticks on top of the garlic cloves. Pack them in so they are snug, but do not over-pack. Make sure that the brine can still penetrate the carrots.
4. Pour the 2 cups of brine over the carrot sticks until they are completely covered. Leave about 1″ or so headspace between the brine and the lip of the jar. You can add more water, if needed.
5. Place the hefty outer cabbage leaf over the carrot sticks and tuck it in to the sides as tightly between the carrots and the jar as you can. Keeping your carrots submerged with this cabbage leaf is one of the most critical part of the process.
6. Place the lid on the jar and close tightly. If using an airlock system place that on the lid according to the directions on the package.
7. Place at a cool room temperature, 65-80 being ideal, and allow to culture for 7-10 days or longer, as desired. You can also leave it at room temperature for a few days and then move to a cooler temperature (not refrigeration) of 45-60 degrees to complete the fermentation process over the course of several weeks for better flavor and a more thorough fermentation process.
8. During the earliest stages of fermentation you will have to “burp” your jar if not using an airlock. For best results do this only very slightly – just barely unscrew the lid until you hear a small amount of the gas escaping and then screw it back on quickly. You want to let just enough of the carbon dioxide out so that the jar won’t explode, but leave enough in so that you achieve as much of an anaerobic environment as possible.
9. Eventually the formation of carbon dioxide will slow down and you won’t have to burp the jar any longer.
10. You can eat the carrot sticks right away at this point or move them to cold storage like a cellar, a cool basement, a hole in the ground, or, if you must, a refrigerator.

REAL FOOD MONDAY ~ GRILLED SALMON & GRAPEFRUIT SALAD

As the weather is getting warmer, my taste begins to lean towards lighter fair. Grilled veggies, seafood and salads are my staples. This recipe is light, delicious and good for you. Enjoy!
 

       photo from My Recipes

Grilled Salam & Grapefruit Salad with Blood Orange Vinaigrette

2 (6-ounce) salmon fillets (1 to 1 1/4 inches thick)

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 large Vidalia or other sweet onion, cut into 1/2-inch-thick slices

Healthy Oil

8 cups of mixed baby salad greens

3 ruby red grapefruits, sectioned and seeded

1. Prepare grill.
2. Sprinkle fillets with salt and pepper. Coat fillets and onion slices with healthy oil. Place fish and onion on grill rack coated. Cover and grill 5 minutes on each side or until fish flakes easily when tested with a fork and onion is tender.
3. Cut onion into bite-sized chunks; break fish into chunks. Place 2 cups salad greens on each of 4 serving plates; arrange grapefruit sections, onion, and fish evenly over greens on each plate. Drizzle Blood Orange Vinaigrette (recipes below) evenly over salads.

Blood Orange Vinaigrette

1/3 cup blood orange juice squeezed from fresh oranges ( If you can not find blood oranges, then use any orange you can find that has lots of flavor)

1 tablespoon minced green onions 

2 tablespoons honey

1 tablespoon olive oil

1 teaspoon Dijon Mustard

1/4 teaspoon salt

1/4 teaspoon ground black pepper

Wisk all ingredients together until well blended.

DIY Wednesday ~ WHIPPED BODY BUTTER

Silky, soft, luxurious, whipped body butter is a simple DIY skin care product. I love whipped body butters. They soothe and nurture you skin beautifully while giving your skin a lilt of scent plus they are sooo easy to make.

This recipe is easiest recipe I have used. The base of the body butter is just two ingredients ~ Coconut Oil and Shea Butter.

~ Coconut oil penetrates deeply into your skin, providing          long-lasting, non-greasy moisture. Coconut oil boasts antiviral, antibacterial and antifungal properties.

~Shea butter makes your skin feel smooth and soft. Shea butter is anti-inflammatory, hydrates deeply and speeds healing.

 Go ahead, take the plunge and make your own whipped body butter. Or better yet make a few and give as gifts for Mother’s  Day.

Silky Soft Whipped Body Butter

•1/4 cup extra virgin coconut oil (room temperature)

•3/4 cup unrefined (Grade A) shea butter (room temperature)

Combine the coconut oil and shea butter in a mixing bowl (use a hand mixer or stand mixer). Whip the oil for 30 seconds. Turn off and stir with a spatula until well blended, making sure to scrap the bowl well.

Carefully add your essential oils.  (see different combinations below or make your own scent!) Whip it again for another minute. When white peaks form you will know it is ready

Scoop it into a glass jar, cover with a lid and label your body butter. If it gets warm in your home you can simply place the jar in the fridge to firm up the body butter.

Energize

·         10 drops of Orange Essential Oil

·         5 drops of Ginger  Essential Oil

Relax

·         10 drops of Lavender Essential Oil

·         4 drops of Marjoram Essential Oil

Soothe

·         8 drops of Rosewood Essential Oil

·         3 drops of Rose Essential Oil

·         3 drops of Orange Essential Oil