My Dirty Little Secret

I like bacteria. I let my kids eat dirt. Sometimes (okay most of the time) I forget to wash their hands before dinner.

And I’m okay with that.

In this world of antibiotics, antibacterial soap and antimicrobial clothing most people think I’m snuggled up in a nice, warm petri dish full of the enemy. All I can say is . . . yep.

How did you spend your first year of marriage? Mine was a process of becoming incapacitated by cascading failures all across my body’s functional systems. It started with hives, then moved to severe abdominal pain, heart palpitations, fatigue, humiliating acne and weight loss that reduced me to nothing but a skeletal silhouette.

The established medical community gave me a nice little label – autoimmune disorder NOS (not otherwise specified) – also known as “your body is attacking itself and we have no freaking idea why . . deal with it.“

Natural Born Killers

So I did. It took a long time, but I did eventually learned why my immune system was going haywire. Each of us are born with natural killer cells (NK cells) designed to seek and destroy abnormal cells such as cancers and viruses. Their sole function is to fight, but all too often we eliminate their natural enemies with the overuse of antibiotics.

To make things worse, antibiotics and antibacterial cleaners/soaps/etc kill both harmful and beneficial bacteria indiscriminately. Beneficial bacteria are designed to help us fight infections. When they bite the dust alongside their bad brothers, we become more vulnerable to future infection, which requires more antibiotics, leading to more infection . . . the cycle goes on and on. Where beneficial bacteria used to thrive, helping us with essential functions like digestion and detoxification, we have become a wasteland. That’s when NK cells find a new enemy . . . us.¹

Imagine your body is the earth. There are good armies and bad armies, and then there’s a little battalion of  good army robots designed to seek out and destroy the stray soldiers from the evil empire (muah hahahaha!). One day the whole world goes nuclear (aka a course of antibiotics that kills indiscriminately), and most of the armies are wiped out. The robot special force is unaffected, but most of the enemy they’re designed to seek out and destroy an enemy no longer exists. Unfortunately they can’t override their programming, so they begin attacking friendlies instead. That, in a nutshell, is the sci-fi definition of an autoimmune disorder. For a more complete explanation of germ theory and why Pasteur got it wrong check out this post.

Winning The Culture War

To maintain health we need to build up the good armies and avoid nuclear options like antibiotics as much as possible. Unfortunately, we’re drinking antibiotics whether we like it or not, so there has never been a more important time to build up the good bacteria in our bodies. (I’m not sure how a battle analogy took over this post, sorry!)

Now, most of this is probably not new to you, but maybe like me you’ve gotten lax about including probiotic-rich fermented food in your diet. If you’re ready to turn that around and start summer healthier, happier and more colonized, I have a suggestion!

Jenny from Nourished Kitchen just launched Get Cultured! How to Ferment Anything. And seriously ya’ll, she means anything! Honey-wine, homemade soda, barbecue sauce, even BACON. With 100 recipes featuring everything from coconut kefir to sour pickles and condiments like ketchup and mustard there is literally something for everyone. And the best part is she shares the principles behind the recipes so you can create your own!

Tomorrow I’ll share a little more about the class, but seriously you should check it out. Let’s put our spring/summer produce to good use this year!

[UPDATE: Jenny just sent me a coupon code for an additional $50 off. That takes the price from $147 to $97, or 50% off regular price. Use coupon code SAUERKRAUT to redeem!]

If You Could Ferment ANYTHING, What Would It Be? Spontaneous apple cider? Coconut chutney? Kvass? Tomatillo salsa?

Photo Credit: Joe Photo on FlickrSimilar Posts:

• Spontaneous Apple Cider Recipe
• Easy Peasy Raw Yogurt Recipe
• Cider Take 2
• Cultured Salsa Recipe

Note from Heather: This is a guest post from Jenni at The Urban Poser- one of my favorite bloggers! Back when we lived in Texas she’d stop by sometimes with a sample from her kitchen . . . oh my can this girl cook! Thank you Jenni, for posting at Mommypotamus today!

Oven Dried Tomatoes . . .

Just might be the simplest thing you’ll ever make. But “simple” doesn’t have to mean boring, flavorless or dull! The smell of these savory little morsels alone will transform your kitchen into a charming little villa on the Italian seaside.

The best part about “OVEN” dried tomatoes is that you don’t have to own a fancy dehydrator to make them (which would work just as brilliantly, btw). All you have to do is turn the oven on to it’s lowest setting and leave the tomatoes there for a few hours and Viola! It’s like you stepped through the ‘”wardrobe”, only instead stepping into Narnia, you find your self sipping wine on the shores of Italy. (wine sold separately)

My favorite . . .

And also the least “fussy” variety of tomato to make “oven dried”, is sweet ripe cherry tomatoes. Not only do I love them because you don’t have to do any seed scooping, but also because the finished product is both savory and wonderfully sweet at the same time. They’re also the perfect size for throwing into salads, adding to tarts, pizzas and best of all, they’re perfect for just popping straight into your mouth!

Tomato season is just around the corner, so now is a great time to take advantage of this wonderful way to enjoy and preserve tomatoes. You can even try drying them in the sun… it sure gets hot enough for it here in Texas! (Hint: if you do this, try covering them with one of those mesh picnic food covers to keep the critters out.)

If you’ve never made oven dried tomatoes before, then you’re in for a REAL treat. And if you have….well, you’re still in for a real treat. Enjoy!

Oven Dried Tomatoes With Olive Oil, Salt & Pepper

Ingredients:

• Cherry tomatoes
• Olive Oil, or oil of choice (I use about 1-2 tablespoons per pint)
• Coarse sea salt to taste
• Cracked pepper to taste
• Various Herbs (optional)

Directions:

1. Preheat oven on it’s lowest setting
2. Wash and pat dry the tomatoes
3. Slice each tomato in half
4. In a bowl, toss the tomatoes with the appropriate amount of olive oil (or oil of choice), salt & pepper
5. Place the tomatoes, cut side up on a parchment paper lined baking sheet
6. Place in preheated oven and allow to “dry” there for about 4 hours.

You want the tomatoes to still be soft, not wet, but not super dry either. You can’t really go wrong though. They taste great no matter what you do. Sometimes after a few hours, I turn the oven off and leave them there to dry out some more. Depends how I want to use them.

Store in an airtight container, or in olive oil. I keep mine refrigerated.

 Similar Posts:

• Kale Avocado Salad
• Best Salsa EVER!
• Autumn Harvest “Pasta”
• Zesty Shrimp Creole Recipe (GAPS-Friendly)
• Thin n’ Crispy Pizza Crust – Made with Soaked Grains

Soul Food

I’m not saying you’ll find yourself tracking alligators on a pontoon boat, whetting your reed for a saxophone solo on Beale Street, or adjusting your corset for the civil war reenactment at Chretien Point Plantation. But grab a whisk, honey, and you might just find yourself doing the unexpected. Soul food cuisine is one part love and two parts lard/butter, and with a pairing like that just about anything can happen!

If you’ve never savoured the deep, buttery base of a creole as it gives way to a bold, zesty tomato kick now is the time. Ready, set, geaux!

Creole Ingredients:

• 4 ounces (8 tablespoons) butter
• 1 1/2 cups chopped onions
• 3/4 cup chopped green bell peppers
• 3/4 cup chopped celery
• 2 bay leaves
• 1 1/2 pounds peeled, seeded and chopped tomatoes
• 1 tablespoon chopped garlic
• 1 1/2 tablespoons navy bean flour*
• 1/2 cup water
• 1 1/2 pounds wild-caught shrimp, peeled and deveined (Save your shells and make stock! You can make bisque right away or store in freezer for later!)
• 3/4 cup chopped green onions
• 2 tablespoons chopped fresh parsley (optional)
• Dash of worcestershire sauce (make it from scratch using this recipe, skip the molasses if you’re on strict GAPS)
• Dash fermented hot chili sauce (or Tabasco if you’re not strict)
• 1 batch seasoning
• Salt and cayenne to taste

Seasoning:

• 1 tablespoon paprika
• 1 tablespoon salt
• 1 tablespoon garlic powder
• 1/2 tablespoon black pepper
• 1/2 tablespoon onion powder
• 1/8 tablespoon cayenne pepper
• 1/2 tablespoon dried oregano
• 1/2 tablespoon dried thyme

GAPS “Rice”

• 1 large cauliflower

Creole Method:

Note: Gathering/prepping all ingredients makes this dish very simple to prepare. It can be a bit chaotic, though, if you’re searching for items as you go.

1. Peel and quarter tomatoes, then squeeze them in your fist to remove excess juice. Crush them into small pieces with your hands or a food processor.
2. In a large saucepan melt butter over medium heat.
3. Add the onions, peppers, and celery and saute until they are soft (about 6 to 8 minutes).
4. Stir in the bay leaves, tomatoes, and garlic.
5. Bring the mixture up to a boil and reduce to a simmer. Add a dash of Worchestershire and hot sauce and simmer for about 15 minutes. If the mixture becomes too dry add some water.
6. Whisk the flour and water together and add to the saucepan. Continue to cook for 4 to 6 minutes.
7. Toss the shrimp in seasoning and add to the pan. Continue to cook for about 4 to 6 minutes or until the shrimp turn pink and curl up. Stir in the green onions and parsley.
8. Add salt to taste and more cayenne if desired.
9. Serve over faux (or real!) rice

Faux Rice Method:

1. Pulse raw cauliflower in the food processor until it resembles rice, then steam a few minutes. It’s ready when it’s firm but not crunchy.

* Navy bean flour is easy!  Place 2 cups of navy beans in a bowl or pot, cover with filtered water and add 2 tablespoons whey, apple cider vinegar, or lemon juice. Let sit on the counter for 12-24 hours. Drain and rinse the beans, then place in the dehydrator or warm oven until thoroughly dried. Grind in a coffee grinder until the beans reach flour-like consistency. (Note: I always do a huge batch of beans to keep on hand for homestyle gravy or to add into chili . . . saves time in the long run!)

Enjoy!

This post was shared at Food Renegade

 Similar Posts:

• Shrimp Bisque
• Grain-Free Homestyle Gravy (Thick & Creamy)
• Egg Drop Soup {GAPS, Paleo & Primal}
• Cowboys & Gauchos {Chimichurri Sauce Recipe}
• Blackened Salmon With Pineapple Mango Salsa

Slather this gravy over chicken fried steak, cauliflower mashed fauxtatoes or pumpkin, bacon and chive biscuits for the ultimate experience in grain-free comfort food! If you’re feeling adventurous add in some sausage. Or for something more sophisticated use one cup white wine instead of broth. Enjoy!

Grain-Free Homestyle Gravy

Ingredients:

• 3 tablespoons butter or lard
• 3 tablespoons navy bean flour*
• 2 cups chicken broth or filtered water
• salt and pepper to taste

*Navy beans ground into a fine flour using a coffee grinder. To make them more digestible I soak huge batches and then dehydrate before grinding.

Method:

1. Melt butter over low/medium heat and add navy bean flour. Stir until the roux becomes just a little golden brown.
2. Add broth/water and simmer until it is almost as thick as you like it. The gravy will continue to thicken as it cools, so remove from heat and add salt and pepper to taste.

Similar Posts:

• Grain-Free Gravy {GAPS, Paleo & Primal}
• Zesty Shrimp Creole Recipe (GAPS-Friendly)
• Grain-Free Chicken Fried Steak
• Egg Drop Soup {GAPS, Paleo & Primal}
• How To Soak And Dehydrate Nuts (Nourishing Traditions Method)

Well, missy, don’t you look prettier than a glob of butter melting on wheat cakes today! Oh, you’re not eating wheat right now? That’s alright, honey, I’ve got just the thing for you. These chicken fried steaks are like a great big ole southern hug with country-style gravy on top.

Go ahead and pull up a chair, dearie. I’ll show you how to fix this up in no time. And your husband? Oh he’s gonna have a hissy fit with a tail on it when he tastes this dish. No, the good kind honey, just grab the video camera out of that front closet so we don’t miss a thing. Now let’s get started, shall we?

Ingredients:

• 1 pound cube steak or round steak
• 3-5 eggs, whisked
• 2 cups almond flour or almond meal
• 1/4 cup coconut flour
• 3 teaspoons unrefined sea salt
• 2 teaspoons onion powder
• 2 teaspoons garlic powder
• 1/2 teaspoon paprika
• 1/2 teaspoon pepper
• tallow or coconut oil for frying

Step 1: Mallet Therapy

If you’re working with cube steak most of the tenderizing has already been done, but give it a few whacks to thin it out a bit.

Round steaks need a bit more work, but they should look something like this when you’re done.

Step 2: Prep

Place whisked eggs in a medium bowl. In a separate medium bowl mix together almond flour, coconut flour, salt, onion powder, garlic powder, paprika and pepper.

Step 3: Soak

Place each steak in the bowl of whisked eggs and coat thoroughly.

Step 4: Dredge

Dredge steaks in the flour mixture.

Set aside to rest for 3-5 minutes. While you’re waiting go ahead and preheat a non-stick pan with enough oil to generously coat the bottom (use medium heat).

Step 5: Fry

Place steaks in pan (if it doesn’t sizzle it’s not hot enough!) and fry on both sides until golden brown.

Top with this creamy dreamy homestyle gravy and enjoy!Similar Posts:

• Homestyle Stuffing {GAPS, Paleo & Primal}
• Peruvian Roasted Chicken
• Healthy-ish Carrot Cake
• Avocado Chutney
• Grain-Free Blueberry Muffins

This freshly churned delight is rich in wholesome fats, lauric acid (a nutrient found in mother’s milk that is anti-viral, anti-bacterial, anti-microbial and anti-fungal), collagen replenishing copper plus manganese, phosphorous, iron, magnesium, selenium and more.

So go ahead, mama: indulge. Let your mind wander back to hot summer days by the pool, or lazy afternoons in the hammock with a soft breeze, sun-dappled light and a good book. Relish each spoonful . . . and by all means feed it to your kids! Phosphorous and magnesium are vital in helping growing bodies absorb and use calcium. And as a bonus your kids just might start introducing you to random strangers with the phrase “This is my mommy. She makes ICE CREAM!” So yeah, there’s that

Ingredients:

• 1 ½ cups coconut milk (1 batch of the homemade version with shredded coconut)
• 3 pastured egg yolks (save the whites for macaroons)
• 1-3 tablespoons honey (depending on how sweet you like it)
• ¼ tsp salt
• 1 tablespoon vanilla

Method 1 (Extra creamy version)

1. In a medium pot whisk egg yolks, honey, and salt together. Add coconut milk and whisk again until well combined.
2. Place pot on stove over medium heat, stirring constantly, for 8 minutes. Be sure not to let the mixture boil. Remove pot from the heat and stir in vanilla.
3. Transfer contents of pot to a bowl and chill until cold. Process mixture in an ice cream maker (like this one) according to manufacturer’s instructions then transfer to a container with a lid and freeze until firm (1-2 hours).

Method 2 (Soft serve version – ready in a jiff!)

1. In a large bowl whisk yolks, honey, vanilla and salt together. Add coconut milk and whisk again until well combined.
2. Transfer mixture to an ice cream maker and process according to manufacturer’s instructions.

Bon Appetit, Ya’ll!

 Similar Posts:

• Leite de Coco {Coconut Fudge Recipe}
• Bread Pudding
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Are your kids chomping at the bit to stretch their legs this spring? Here are some healthy packable snacks that will keep you on-the-go and out of the drive through.

Sweet Coconut Curry Granola Bars

If your little ones are sensitive to strong flavors you might use a bit less curry, but this is definitely a must try if you love chewy granola goodness! Check out The Urban Poser’s recipe here.

Sesame-Honey Candy

“A traditional Greek confection, sesame honey candy combines the simplest of ingredients – gently toasted sesame seeds, unrefined sea salt and honey – for natural treat.”

And ohhh, it’s so easy to make! Mix, heat, mold in to shape and voila!

Find the recipe here

Cherry Pie “Larabars”

When tons of folks started popping over from Glamour Magazine last week I figured I was being featured on “What NOT To Wear.” Ha! Turns out someone just mentioned these sweet little morsels. Ready in 5 minutes!

Recipe here :)

Crispy Nuts

Magnesium is needed for over 300 biochemical reactions in the body, but most of us are deficient in it. Good news, though! Nuts are a great source of magnesium IF they have been properly prepared to reduce phytates.

Find out more about soaking and/or fermenting nuts here.

Homemade Beef Jerky

This protein-packed snack is uber portable and easy peasy to make! The photo above is a ground beef version from my book Nourished Baby, but you can find a similar recipe here.

Beef Jerky Made From a Roast

If you’d like to use a roast instead, this recipe from Cara at Health Home & Happiness is a simple blend of honey, garlic, spices and such. Mmmm mmmm!

Find the recipe here.

Salmon Jerky

Wild caught salmon offers brain building omega 3 fatty acids, vitamin D and astaxanthin, a powerful anti-inflammatory.

Note: Depending on which dehydrator you have 24 hours may yield and overly dry end product, so check on it every once in awhile.

Recipe here: Salmon Jerky

Raw Cheese

“Cheese from 100% grass-fed cows has a perfect omega 6:3 ratio of 2:1. It also contains 5x the amount of Conjugated Linoleic Acid (CLA), which is an extraordinarily powerful cancer fighting nutrient.

CLA is known to boost metabolism and fat burning while enhancing natural immunity. This form of cheese is also a great source of highly bioavailable calcium & magnesium, amino acids and vitamin A, D3, & K2.”¹

Fruit Leather

A delicious and cost effective way to use up extra fruit before it goes bad! Check out instructions here.

*Pssst! Have you noticed by now that dehydrators are reaaaally handy when it comes to making snacks? Wondering if you should get one? I used a garage sale Nesco for years until I burned out the motor , then upgraded to the excalibur dehydrator. I LOVE my excalibur because it allows me to do huge batches of nuts and make coconut flour/jerky/fruit rolls ups all at the same time, but if you’re not sure you’ll use one all the time I recommend getting a cheap one to start with.

Almond Flour Berry Scones

This recipe from Cara at Health Home and Happiness is a “fantastic way to use garden fresh berries.  Other flavors, especially herbs, can be used straight from the garden as well.  The fruit can be varied, but make sure it’s soft, grate or finely chop hard fruit like apple before stirring in or the finished scone will fall apart.”

Check out the recipe

Coconut Macaroons

Aren’t these just gorgeous? Just FOUR ingredients, folks!

What a perfect way to use up egg whites after making mayo!

Recipe posted here.

Kale Chips

I recommend baking over dehydrating because kale “contains goitgrogens that suppress the thyroid gland.   The good news is that a gentle cooking will reduce the goitrogens by about 2/3, so you can enjoy your kale with little downside risk.”²

Find the recipe here

Carrot Dilly Sticks

This is one of my absolute favorite lacto-ferments because they’re so easy and cheap to make. The crunchy texture is a nice change from other fermented foods and the littles love them.

Recipe at The Nourishing Gourmet

Bubbies Pickles

As I wrote about here, Bubbies pickles are truly fermented with artisanal well water (no fluoride) and mineral rich salts.

They’re a great thing to have around when  you’re too busy to make your own.

Banana Walnut Muffins

Though I’ve made double and triple batches in an effort to freeze the extras, somehow these always disappear off my countertops! I’ve been assured, though, that they freeze very well, so feel free to grab one as you and the kids head out the door. It’ll thaw just in time for your mid-morning snack!

Recipe here

Pecan Sandies

These buttery pecan cookies are perfect for a quiet tea with your littles, a rowdy BBQ, or even skydiving (okay not that last one, but you could eat one in celebration once you hit the ground!).

Check out the recipe

Marshmallows

No discussion of on-the-go snacks is complete without these fabulous marshmallows Jenni from The Urban Poser shared with us here. We store ours in wax paper bags and they hold up really well!

Ideas For Packing:

We use class storage at home, which is not usually welcome in places like the zoo, beach, etc., so on those days we use wax paper bags or Wexy bags, which is a biodegradable, washable bag decorated with colorful characters. For water we use the Berkey Sport Bottle, a portable water purifier which eliminates or reduces up to 99.9% of:

• Unpleasant taste and odors, cloudiness, silt, sediment and chlorine.
• Toxic chemicals: Trihalomethanes, VOCs, detergents, pesticides, etc.
• Harmful microscopic pathogens: Cryptosporidium, Giardia, E-coli 99.99999% and other pathogenic bacteria.
• Heavy metals: Aluminum, Cadmium, Chromium, Copper, Lead, and Mercury.
• Radiologicals: Radon 222

If it filtered fluoride it would be just about perfect, but it’s awesome as it is (and BPA free, too, of course!).

Do you have a favorite container for on-the-go-snacks? I’m shopping around right now so please let me know!

Want MORE ideas? Check out this post from Cheeseslave!

Photo credits: All photos belonging to The Urban Poser, Nourished Kitchen, and Health Home & Happiness were published with permission. The salmon jerky, fruit leather, cheese, and boiled egg are from Flickr.

 Similar Posts:

• Healthy Snacks that Toddlers Love Part 2
• Healthy Snacks That Toddlers Love Part 1
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I LOVE banana PIE!

That’s it. Plain and simple. So I’m making this post ‘plain and simple’. No witty stories or fancy writing. Just this simple, “family favorite” recipe. This RAW banana pudding is egg and dairy free. However, if you can tolerate dairy you might enjoy real whipped cream to top it off instead of the coconut cream recipe below. And for this recipe, I’ve also added a bit of spice (reminiscent of Chai tea).

I usually serve this in small dessert cups or mini tartlets, but no matter how you serve it, this treat is sure to please even your pickiest eaters. Best of all, it’s free of refined sugar, sweetened only with bananas and dates. Enjoy!

RAW Spiced Banana Cream Pie Cups

Ingredients:

Serves 2-4 depending on the size of the cups or it will make 6-8 mini tarts

Pecan Crust:

• 1 cup (crispy) pecans
• 2-3 soaked (for 1 hour) dates; pitted and chopped
• pinch of salt

Pudding:

• 1 Thai Young Coconut (what the heck is that…and how do I open it?)
• 1/4 cup raw cashews
• 1-2 soaked dates
• 1 Tbls ground golden flax seeds (about 1/2 Tbls whole, or you can use chia seeds)
• 2 medium sized ripe bananas (they should be spotted with NO green)
• 1/4 tsp ground cinnamon (more if you like)
• 1/4 tsp ground cardamon (more if you like)
• pinch of ground nutmeg

Coconut Whipped Cream:

• 1 Thai Young Coconut, sweeten if desired with 1 date, honey or stevia (it really doesn’t need it though)
• OR: You could just use the chilled cream from the top of canned full fat coconut milk, if that kinda thing doesn’t bother you.

Directions:

For the crust:

1. Add the pecans, 2-3 soaked(for at least 1 hour) dates and salt to a high powered blender. Pulse and blend till well combined but not so long that it turns into a ‘butter’
2. Loosely press into the bottom of the dessert cups or firmly press into mini tart pans. Chill

For the pudding:

1. Soak the date(s) and cashews (separate bowls) in filtered water for about 2 hours.
2. Open the Thai Young coconut, drain the water into a cup or bowl, Scoop out all of the soft flesh.
3. Put the coconut, cashews and dates in a high powered blender. Puree till very smooth. Stop and stir as needed.
4. Add the finely ground flax (I grind mine in a spice/coffee grinder, the finer the better) Blend till well combined.
5. Add one banana and the spices to the blender and pulse till the mixture is smooth again. Try not to over blend. I find the more you blend the darker and browner the banana becomes.
6. Scoop the mixture into a medium sized bowl. Dice the last banana, then stir it into the pudding. Makes about 1 cup of pudding. Chill
7. The pudding will darken a bit on the top when it is chilled. Stir it up a bit before assembling the cups. If you want it cold right away, try freezing the first banana used in the recipe.

For the coconut whipped cream:

1. Open the other Thai coconut, drain the water, and scoop the flesh out.
2. Blend the flesh till very smooth in a high powered blender (add a bit of the coconut water if needed, but use it sparingly).
3. Alternatively, you can chill a can of full fat coconut milk for a few hours, scoop the cream off the top and whip it up.

NOW it’s “Choose Your Own Adventure”!

You can either, assemble the pudding cups by scooping the pudding on top of the chilled nut mixture. Then top the pudding with the coconut cream (or whipped coconut cream from canned full fat coconut milk)

OR… you can fold the coconut cream into the pudding (for a super light pudding) instead of layering it on top of the pudding and serve as is, with or without the crust.

Top with a sprinkle of nutmeg and you are done!Similar Posts:

• Strawberry & Coconut Ice Cream Bars {GAPS Friendly}
• Pumpkin Pie with Pecan Crust {GAPS, Paleo & Primal}
• Pumpkin Pie Porridge
• Pumpkin Pie Porridge {GAPS, Paleo & Primal}
• Creamy Cucumber Soup