Real Food Recipes

REAL FOOD Recipes

Homemade Broth

1 whole chicken

Celery, onion, carrot…chopped

Parsley, thyme, rosemary

Garlic clove cut in half

1 T Sea Salt for large crock pot

n  Combine all in a large crock pot

n  Heat on low setting for about 5 hours (until meat is pulling away from chicken leg bones)

n  Remove meat from bones (eat separately or use for chicken soup with freshly simmered veggies)

n  Eat or toss veggies (they tend to be mushy, many people toss them)

n  Strain broth into glass container for storage.

n  Keeps 3-5 days.

n  Use broth for soups, stews, drinking…

Ghee

1 lb. unsalted butter

n  Melt butter in sauce pan until milk solids collect and separate

n  When liquid is golden and clear, strain and pour into glass container

n  Let cool.

n  Keeps on counter or in fridge.

Turkey Breakfast Sausage

1 lb. Ground Turkey

1 Onion, small, finely chopped

Ghee

Seat Salt

Pepper

¼ Orange Pepper, diced small

2 pk Mushrooms (not for slow oxidizers)

1 bunch Bok Choy

Ginger

Garlic

Nama Shoyu

n  Brown Turkey

n  Add vegetables, ghee, and sea salt and pepper

n  Sauté till veggies are tender

Sauerkraut

1 head of cabbage, shredded

1 qt glass jar

1 T sea salt

Filtered water

Onion, ginger, herbs (optional)

n  With clean hands stuff cabbage into glass jar and pack down

n  Layer in any optional veggies or herbs as you desire

n  Add sea salt and pack down tightly leaving 1-2 inches at top

n  Add water leaving 1 good inch at the top of the jar (will expand)

n  Close with lid

n  Let sit on counter or in cupboard, out of sun for 7-10 days.

n  Open carefully, pressure will have built up.  Bubble are expected. 

n  Keep in fridge.

Crunchy Kale

1-2 bunches Kale, stem removed, chopped

Olive Oil

Sea Salt

n  Chop kale and place on baking tray

n  Drizzle generously with olive oil

n  Season with sea salt

n  Bake @400 for 8 minutes

o   Watch closely so it doesn’t burn—it should be crispy but not burnt.

Roasted Broccoli

Broccoli

Olive Oil

Sea Salt

Garlic, minced

n  Oil baking tray

n  Coat broccoli with olive oil

n  Season with sea salt and minced garlic

n  Bake @ 425 for 15 minutes or until broccoli is tender, may be pierced with a fork

Crockpot Salmon

2 T Olive Oil

2 T Ghee

4 Onions

16oz. Baby Carrots or Carrots Cut

4 Garlic Cloves

n  Cook 6-7 hours on Low

1 ½ Salmon Filets

½ tsp Sea Salt

Pepper

½ tsp Dill

n  Add Salmon; Cook on Low 1-2 hours. 

n  Test at 1 hour and cook until salmon flakes.

Ratatouille

1 Onion, chopped

1 Eggplant, peeled, seeded

3 med Zucchini, chopped

1 Red Bell Pepper, chopped

¼ cup Olive Oil

1 cup Diced Tomatoes (fresh or canned)

2-3 cloves Garlic

½ T Basil, Oregano, Dill

½ tsp Pepper

Sea Salt to taste

n  Steam eggplant 5-8 minutes

n  Sauté onion, garlic, spices

n  Chop veggies coarsely

n  Combine and cook until veggies are tender but not mushy

All about Nuts

Nuts contain enzyme inhibitors.  Soaking nuts before you consume them, breaks down the enzyme inhibitors making the nuts much more digestible.  This increases the nutrients you are able to absorb and also decreases damage to the digestive system.

All nuts should be soaked at least 6-8 hours before consuming—for most nuts, overnight is fine—and then dried or dehydrated.

Dehydrating nuts—After soaking, spread out in dehydrator with temperature 105 degrees for 24-48 hours, or until crisp and dry.

Oven Drying nuts—After soaking, spread on pan in oven with temperature 150 degrees for 12-24 hours.

Tips & Special Considerations—

·        Raw nuts are best (not roasted or salted)

·        Organic is best when possible

·        Store properly prepared nuts in airtight containers

·        Nuts in bins have high odds of containing mold, best to buy in sealed packaging.

·        Cashews should not be soaked for more than 6 hours and should be baked in the oven 200-250 degrees for 12-24 hours. 

·        Walnuts should always be refrigerated in an airtight container.

Recipes

Nut Butter

1-2 cup Nuts (almonds, cashews, pecans, peanuts, walnuts…)

1-2 T Oil (olive oil, coconut oil)

Sea Salt to taste

Puree until smooth.  Store in airtight container in refrigerator.

Trail Mix

1 cup Pecans

1 cup Cashews

1 cup Raisins

1 cup Apricot

Soak and dehydrate nuts.  Season with salt.  Combine with fruit and store in airtight container.

Crispy Nuts

2-4 cups Nuts (any)

Filtered Water

Sea Salt

Soak nuts in filtered water with 2 teaspoons sea salt for 8 hours.  Drain.  Season with sea salt.  Dehydrate or oven dry. 

Rosemary Walnuts

2 cups Walnuts

2 T Butter

2 T dried Rosemary, crushed

1 tsp Sea Salt

½ tsp Cayenne

Using Crispy Walnuts.  Melt butter and toss nuts in butter and spices.  Spread on pan and toast for a few minutes in oven at 250 degrees, watching closely so they do not burn.  Allow to cool completely and then store in airtight container in refrigerator.