Organic Cotton in Summer's Practice

I use only organic cotton in my practice, because I am committed to choosing products that are the highest quality, most sustainably produced, and least likely to cause adverse reactions in my patients.  When you lay down on my treatment table, you can rest assured that the sheets you are laying on are made of organic cotton.  When I put a dab of essential oil on a cotton ball for you to inhale or apply to your skin, you can be sure that you are receiving only the beneficial essential oil, because the cotton ball itself is produced with organic cotton, free of contamination by chemical pesticides or fertilizers. And the beauty of organic products is that to be recognized as organic, they must also be free of genetically modified organisms, or GMOs.  This means that in addition to being the best choice for you, these organic cotton products are also the best choice for our planet, our soil, and our farmland.  From the producer of the cotton balls I use: 

Through the use of organically-produced cotton, Intrinsics® is proud to be a part of an industry that seeks to build up the quality of the soil that its cotton is farmed in - soil whose organic matter content is increased through natural practices, in turn increasing its water-retaining ability and resulting in stronger plants. With healthier soil, there is less water runoff (and waste), and what remains is not polluted with pesticides or synthetic fertilizers.

Intrinsics Organic Cotton has the following qualities: 

• No genetically-modified organism (GMO) seeds
• Strong, healthy soil content through crop rotation and increased organic matter
• Physical removal of pests, rather than chemical pesticides
• Maintains a better balance between pests and natural predators by using beneficial insects, biological and cultural practices to control pests

LIVER BACON PATE

I made this recipe to share with you after many experiments in the kitchen. Several folks who have identified with not liking liver, have enjoyed this recipe.  If you have tried liver before and are convinced that you don’t like it, give yourself the gift of trying again with top quality ingredients you trust and some of your favorite flavor combinations listed under the optional ingredients list.

I list so many optional ingredients because I really want to encourage you to play with the flavors that work for you and your family.  It is very easy to substitute or adjust the spices or fat, and come up with your own favorite variation.  With enough of these robust, delicious flavors (bacon, anchovies, dried herbs, wine, etc.), you’re sure to find your favorite way to savor this life giving, nutrient dense food!

Ingredients:

• ½ - 1 lb. organic, pastured pork bacon
• 1 - 1 ½ lb. organic, pastured beef, chicken, or other favorite liver*, sliced ¼ - 3/8 “ thick
• 2-3 organic, pastured eggs, boiled
• 1 large organic onion, chopped
• ¼ tsp organic cracked black pepper
• sea salt (to taste – use less if adding salty optional ingredients below)

Optional Ingredients:

• Organic, wild capers (to taste). Capers are also a delightful topping to serve on the finished pate.
• Anchovies (to taste – start with one – you can always add more!  I usually use 2-3 depending on how much salt and/or capers I have added).  Hint for Those Who May Have Some Resistance to Anchovies: If you love Cesar Salad Dressing, it’s because of the delicious, salty anchovies – try some here and see how beautifully they compliment this dish.
• ¼-½ cup real grass fed, organic cream or cream cheese (preferably raw). You could also use sour cream for a more tangy addition. Or you could substitute some full fat, organic coconut or nut milk if you're dairy free.
• 1 – 3 Tbsp virgin coconut oil (VCO); organic, pastured lard; ghee or butter (sourced from quality, grass fed animals, preferably organic and raw).  If using a full pound of bacon, less additional fat will be needed, though these healthy, delicious fats are all excellent choices.
• Herbal Additions: ¼ tsp powdered rosemary; ¼ tsp powdered dill, ½ tsp powdered mustard or 1 tsp dijon mustard, ¼ - ½ tsp powdered coriander, ¼ tsp powdered cumin, 1 Tbsp dried cilantro, cayenne pepper to taste.  Add more of these dried herbs in any combination, as desired.
• 1 Tbsp lemon or orange juice.
• 2/3 cup dry white wine, red wine, vermouth, port, or sherry.
• ½ lb mushrooms, cleaned and chopped.
• 1-2 cloves garlic, minced/crushed.

Instructions:

Cook the bacon in a pan until it turns translucent – avoid cooking bacon until it is well cooked or crispy. Remove bacon from skillet and place on a plate to cool. Keep the bacon fat in your pan. Add chopped onions and optional mushrooms, if using. Cook the onions in the bacon fat until they begin to brown (slightly caramelize) and then add the liver. This will only take a few minutes to cook.  Over cooked liver is one of the top reasons people have negative experiences consuming liver.  Avoid over cooking the liver – cook until just barely cooked through.  I aim for slightly pink on the inside, since it continues to cook after you take it off the heat and as you process the hot contents from the pan in the next step.  The texture of the pate can get too crumbly or dry or even bitter tasting if the liver is over cooked. Pay attention and be sure to avoid overcooking (or cooking all the way through) the liver.  Remove the cooked liver from the pan and cool on the plate with the bacon.  Add optional ingredients, such as wine, garlic, lemon juice and herbs. Bring to a boil and cook, uncovered, until most of the liquid is gone.  Allow to cool.

Add cooked bacon, liver, and the onion mixture (with all the fat!) to the food processor. Add pepper and sea salt, or add some combination of the other salty foods suggested above (anchovies or capers) and pulse until combined. At this point if you want a creamier texture you can add the optional grass fed real cream or cream cheese, as desired.  If the pate seems dry and crumbly rather than smooth and creamy, add more fat. Adjust seasoning to taste and place in a covered crock, mold, or glass bowl and chill well (1 – 2 hours).

Serving Suggestions:

• Place a dollop on top of endive, celery, carrots, cucumbers, or any other cut up veggies – lightly blanched carrot slices are my favorite.
• Serve as a sandwich spread, on toast, or with crackers.
• Spread it on crackers or bread that has lots of butter on it and top with a thin layer of the Raisin and Coriander Chutney in Sally Fallon-Morell's cookbook “Nourishing Traditions,” page 108.
• Top with sour cream or capers.
• Press cracked pepper onto the top of it or garnish with a sprig of fresh thyme or rosemary.

*Important Notes on Liver:

The smaller the animal the less "livery" (strong) the liver will taste. For example chicken livers are considered less intense than beef livers. Trim any remaining white fibers or filaments off of liver to prepare.  It is commonly recommended to soak liver in lemon juice for several hours or overnight to draw off any impurities and give a better texture. This is less important for this recipe since I really want to direct you towards the best quality livers you can obtain and we blend the liver up to make the pate. Sourcing livers from your favorite local butcher or farmer who can ensure that the animals were raised humanely, sustainably, and organically, on pasture as nature intended is always preferred.  There are places to order quality livers online as well, if you find it challenging to find a local source you trust.

Liver from land mammals is high in vitamin A but low in vitamin D, and should therefore be consumed with other vitamin D-rich foods such as lard or bacon from pasture-raised pigs, egg yolks, and oily fish, or during months in which UV-B light is sufficient to provide one with adequate vitamin D.  This is why eggs and bacon are main ingredients in this delicious pate.

"Chicken (and all poultry) liver is lower in vitamin A than beef or veal liver (about half as much) but it contains quite a bit of vitamin D and also vitamin K2, so actually chicken liver has a better balance than beef liver and probably more fat-soluble vitamins overall."  – Sally Fallon-Morell

According to Chris Masterjohn, an expert in fat soluble vitamins,

"Liver and cod liver oil are nutrient-packed super-food supplements that can help boost energy, libido, muscle growth, brain power, and general health. They are abundant sources of nutrients difficult to obtain elsewhere, such as vitamin A, arachidonic acid, DHA, and the B vitamins.

Liver contains an unidentified ”anti-fatigue factor” that was found to greatly boost swimming endurance in rats. It is probably extremely rich in carnitine, lipoic acid, and other energy-related nutrients whose food sources have not been sufficiently researched.”

Liver: A True Super-food

• An excellent source of high-quality protein
• Natures most concentrated source of vitamin A. 
• ALL the B vitamins in abundance, particularly Vitamin B12.
• One of our best sources of folic acid.
• A highly usable form of iron. 
• An unidentified anti-fatigue factor. 
• CoQ10, a nutrient that is especially important for cardio-vascular function. 
• A good source of purines, nitrogen-containing compounds that serve as precursors for DNA and RNA. 

Resources:

• The Benefits of Liver, Cod Liver Oil and Desiccated Liver
• The Liver Files
• Liver: Nature’s Most Potent Super-Food 
• 10 Health Benefits of Chicken Liver

I want to thank all of the folks who have encouraged, instructed, and modeled consuming and appreciating liver.  Thanks Mom for feeding me liver as my first food, an excellent choice!  I am so grateful to you all and to the animals that provide this most nutrient rich food for our benefit.

Please let me know what optional ingredients you added and what your response was.  I hope you enjoy!

Hungarian Mushroom Soup

photo: daring gourmetAdapted from Internal Bliss

This soup is so delicious and is GAPS friendly. Keep your eyes on my blog for more delicious soup recipes this month.

Ingredients:

4 Tbsp Ghee
2 medium onions
10 cups mushrooms*
1 Tbsp paprika
2-3 sprig fresh thyme
2 cups Bone Broth or Meat Stock
2 cups kefir, yogurt or coconut milk
Salt and Pepper to taste

*Choose a variety of mushrooms for best flavor. You can use white button mushrooms but its best to add baby portobellas, oyster mushrooms or morrels which are often available in the grocery store. Dried mushrooms can add a rich flavor when mushrooms are not in season. 

Method:

Melt ghee is a large soup pot or Dutch oven. Add the onion and sauté until they soften. Add paprika and mushrooms. Continue to sauté until mushrooms become soft. The mushrooms will ‘cook down’ and reduce in volume.

Add broth or stock. Simmer for about 10 minutes. When the soup is slightly cooled, stir in kefir, yogurt or coconut milk. Salt and pepper to taste.

Serve with a sprinkle of paprika.

This soup can replace “Cream of Mushroom” soup in any recipe. Just omit the paprika when cooking and puree when finished. Store in jars in your freezer to use anytime you need it.. It is so much tastier and healthier than the glop from a can.

This recipe was featured in the January 2015 Savor Your Health e-newsletter. Sign up in sidebar for monthly teips, tricks, recipes and health information.

Pear Cranberry Clafoutis

GAPS-legal, grain- and gluten-free

Christmas breakfast is just around the corner and I wanted to share with you my delicious holiday brunch dish. It is simple to make and tastes wonderful.  You can eat it warm, but it is also good chilled, which is what makes it such an excellent choice for your holiday morning. You can make ahead or that morning and either way LOVE it.  For a special treat, you can add some whipped cream, whipped coconut cream or drizzle with whole milk plain or vanilla yogurt.

Ingredients:

4 large eggs

1/8 cup honey

½ cup sour cream, creme fraiche, or full-fat coconut milk

½ cup (1 stick) butter or unrefined coconut oil 

1 teaspoon vanilla extract  

⅓ cup crispy almond* flour 

pinch of ground nutmeg 

¼ teaspoon Celtic Sea Salt

4 medium pears, cored and thinly sliced with the skins on**

1/2 cup cranberries fresh or frozen

*Crispy almonds are nuts that have been soaked in water with a little salt for 12-24 hours and then dried in the dehydrator until crispy. Soaking the nuts neutralizes phytic acid and enzyme inhibitors. Phytic acid blocks absorption of minerals such as calcium and magnesium; enzyme inhibitors make nuts hard to digest. I make a large batch of crispy nuts, grind them into flour in the food processor (don't grind too long or you will make almond butter instead of flour), and store the flour in the freezer. This way, the flour is always ready when I need it.

**You may substitute any fruit you like here. In the summer, use peaches and fresh berries. Thinly sliced or diced apples can be delicious in fall. 

Method:

In a small saucepan, melt one stick of butter.  Turn off heat and add honey. Give it a little stir but don't worry too much about getting it mixed well. Allow to cool.

In a medium bowl, combine eggs, sour cream, nutmeg, salt, and vanilla.  I like to use my immersion blender to mix it all up together, but you could certainly use a whisk or mixer instead.

Add butter/honey mixture and almond flour.  Whisk or blend until smooth. Using the immersion blender is great because it further grinds the almond flour (which doesn't get particularly fine when I grind it in the food processor).

This dish is traditionally made in a cast iron skillet. If you have one, melt a couple tablespoons of butter in your skillet, arrange the pear slices in the skillet and sprinkle with cranberries. Its important to add the fruit to a heated cast iron skillet to get the delicious crumb on the outside of the clafoutis. If you don't own a cast iron skillet, this dish can be made in a buttered an 8x8 glass dish or a deep dish pie tin preheated in the oven for 5-10 mintues. Arrange the sliced pears on the bottom of the pan, then sprinkle the cranberries on top.

Pour the liquid mixture over the top of the fruit. If cooking in cast iron, remember the pan will be hot and you will hear the liquid sizzle a bit. (Note: the fruit will float up while it is cooking.)

Bake at 325° for 45-55 minutes, until clafoutis is set in the center and the top is nicely browned.

Allow to cool and then transfer to the fridge. Let chill for several hours and then serve.

Time-saving tips:

• For a delicious and easy breakfast throughout the week, double this recipe and cook in either two 8X8 dishes or one 9X13 dish (it will take more time in the 9x13 dish).  If you or your familiy members are pressed for time in the mornings you can scoop the clafoutis into individual glass dishes and store in the refrigerator. On subsequent mornings, just pull out one of the small glass containers and eat cold with some vanilla yogurt.
• If you are making this the day you intend to serve it, cook bacon on the bottom rack at the same time the clafoutis bakes.

Chocolate Avocado Pudding

Many attendees at my Nourishing Foods: Sweet Endings class requested a chocolate dessert and I promised to deliver. Here it is, a delicious, creamy, satisfying and nutritious dessert. Whenever I make this favorite for guests, or myself there is never any left over. This is bowl-licking good...AND nourishing at the same time, since it is made of real food ingredients.

Ingredients: Use the highest quality, organically grown ingredients available.

2-3 ripe avocados

1-2 very ripe bananas (brown speckled)

1/3 – 1/2 cup cocoa powder

1/4 teaspoon sea salt

1/2 teaspoon vanilla extract

Method:

Seed and peel avocados, peel bananas and add to the bowl or food processor.  Add remaining ingredients. Mix all ingredients until creamy with an immersion blender or in your food processor. The ripeness of the banana determines how sweet your pudding is. If you find your pudding needs sweetness, add 1-3 Tablespoons of honey or maple syrup. Start with less and only add more if needed.  You can refrigerate it for an hour to set but I don't like to wait. My last batch I didn’t refrigerate at all. If you do choose to let it set in the fridge, cover it with parchment paper directly on the top of the surface of the pudding to avoid the formation of a skin, then cover the whole thing with plastic wrap. This is a great make ahead dessert to share with friends and family since it whips up in mere minutes, can be made in advance, and is a decadent chocolate dessert treat.

Optional Blended Additions:

1-3 Tablespoons honey or maple syrup

1/2 cup salted creamy nut butter

1/2 teaspoon cinnamon

1/4 teaspoon cayenne pepper

1/4 teaspoon almond extract

1/4 teaspoon mint extract

Optional Stir In Additions:

3/4 cup chopped chocolate (use your favorite bar)

3/4 cup chopped nuts

Toppers:

Fresh fruit (banana, raspberries, etc.)

Chopped nuts

Whipped cream

Coconut cream

Drizzled nut butter

Coarse flaked sea salt

Flaked or shredded coconut

This article appeared in the December 2014 Savor Your Health Newsletter. Sign up in the Sidebar to get delicious recipes delivered to your inbox every month.