Category Archives: nutrition

Traditional food preparations for Passover

food preservation, nutrition, Pesach

>>I’ve been starting to plan meals for Passover, in the hopes that better planning will mean we eat more than matzah spread with whatever.   I was wondering if you could post a bit of about creative passover meal ideas.  And also I was wondering what you know of sprouting, lacto-fermenting, etc during Passover.  What can be sprouted that isn’t kitniyos?  All I can think of is sunflower seeds, and perhaps quinoa could be sprouted.  We like fermented green beans best (dilly beans), but that is kitniyos.  I’m not sure what other options there would be, that we would like.  Can a person make kefir, or kombucha, or… for Passover?  Do you worry about soaking grains when you are eating matzah?  You can’t exactly soak matzah, right?
And also, I’ve been wondering, when you soak nuts and grains, if you don’t have a dehydrator, how do you get them back to normal?  Particularly, if you soak grains, can they be ground for flour in that state? <<

I haven’t yet planned my Passover menu (I’ll do it on Thursday next week, after I see what I get for a very good price that I want to integrate into my planning), and I don’t know if it will be very creative!  But I’ll be sure to post about it once I have it basically worked out.

I don’t think there’s much you can sprout for Passover, since it’s generally beans, seeds, and grains that are sprouted, and we don’t eat any of those!  I suppose you can try to sprout quinoa, but I’ll just do an overnight soak with an acidic medium in a warm location.  Nuts can be soaked and dehydrated, but I’m not planning to bother with that for the week of Passover- I generally use my dehdrator for that; the times I tried to use my oven to dry nuts that had been soaked and grains that had been sprouted, it didn’t turn out well at all!  (My oven doesn’t go low enough and the result was slightly scorched.)  (In answer to your last question, grains that are sprouted are ground after being dried if you want to use them for flour.)

Lacto fermented vegetables are a cinch for Passover – just shred the vegetables (I make up combinations all the time – try napa or cabbage with onion, garlic, carrots and some curry powder – this is an easy one that always turns out well), add some sea salt and water, and let them sit on your counter until they’re ready.  (The salt I use throughout the year for table use is Real Salt, which is certified kosher for Passover – this would be a very good addition to fermented vegetables.)  The hardest part is that some vegetables like cabbage will take more time than a week to be ready to eat!  You can minimize the time needed to ferment cabbage by chopping it very finely. But most vegetables can be ready within 2 – 3 days.  Most hard and crunchy vegetables can be effectively fermented – have fun experimenting!

Last year I asked about using the kefir grains and was told that I shouldn’t use them on Pesach (Passover).  Realize that in virtually every situation that I’ve asked a question like this, the rabbi I approached had to rely on my detailed description to make his decision, since these kind of questions aren’t common.  So it’s possible that it being an unknown food was a contributing factor to the decision and it was cautionary rather than kefir grains being problematic in and of themselves.  I don’t know and it doesn’t matter to me – I was told not to use it for this one week a year so I don’t.  I don’t find it hard to enjoy raw milk without culturing it for a week, so not having kefir is no hardship for me!

If you do want cultured dairy, you can easily make yogurt by buying a kosher for Passover plain whole milk yogurt starter, then following the instructions I gave here.  I usually use a dehydrator but explained in the post that I just linked to how to use a cooler as the insulating box, with a heating pad/hot water bottle on top – since I don’t have a Passover dehydrator, that’s what I would do.

I don’t use kombucha, so I can’t share any tips with that – I tried to make it about three years ago and I think I killed my scoby.  😆 Maybe it wasn’t dead but it was so unappetizing looking that I threw it away.

Because of the high phytic acid content, I’ll be minimizing the use of matza, but matza meal can be soaked overnight in an acidic medium if you use it for cakes, muffins, or pancakes. You can use shredded coconut and nut flours in place of flours for baked goods – I have a number of recipes in my ‘recipe’ category that will be appropriate for Passover use, even if I didn’t label them as such.

Tonight I’ll be preparing beef liver for the first time (will share more about that another time), and bought a new grill to kasher it on so whatever we prepare will be able to be used for Passover.  That will be a nice traditional addition to our Pesach menu, I hope!

Someone once commented that her Jewish mother-in-law gave her a Jewish cookbook and the entire book was filled with healthy recipes that work well for a gluten-free diet.  I was wondering what in the world she could be talking about, and realized that she must have been given an older cookbook with Passover recipes!  Once you get past the modern day food imitations that supermarkets are filled with that are marketed especially for this time of year, you realize that this really is an easy time of year to eat well, easier than during the rest of the year when grains and beans may be a staple of your diet.

Stick with traditional fats- extra virgin olive oil, rendered chicken fat (shmaltz), butter, and extra virgin coconut oil.  Then add lots of fruits, vegetables, eggs, fish, meat and chicken, along with quinoa, potatoes, and sweet potatoes for the starch, some nuts, coconut, and dried fruits for dessert – there’s hardly anything to miss eating.  And all of it is healthy, simple, and delicious!

Avivah

Alternatives to toothpaste

dental health, nutrition, ,

Several weeks ago I wrote about the problems with toothpaste, and now I’ll share with you some options to toothpaste. What you eat and what you brush your teeth with are critical to your dental health, since teeth are mineralized through absorption of saliva.  That means that changing the quality of your diet will change the quality of your saliva (among other things), and if your teeth are properly cleaned (ie no glycerin coating from commercial toothpaste), they will be able to absorb minerals from your saliva.

There are lots of good options to toothpaste, most of which are very affordable.  I’ll start with some of what I’ve used:

Toothsoap – this is what I started using four years ago.  It’s a natural soap with added flavors, shredded and comes in a jar.  It was convenient since each child could use one shred, so I didn’t have to be concerned about all of them dipping their toothbrushes in.  It was effective, but very, very expensive.  So much so that I couldn’t justify the price, which is why I went on to look for other frugal choices.

Coconut oil – coconut oil is a primary ingredient in tooth soap, so it made sense to me that it could be used on its own.  However, since it solidifies at temperatures below 72 degrees, in the winter it’s not a great choice for us.  Plus, I couldn’t find a good way to dispense it for multiple children.  But dh and I use it in the summer.

Baking soda- this has an alkalinizing and odor reducing quality.  I like using plain baking soda, and the only caveat is that you have to use a very tiny amount.  I generally dip the tip of my brush in, and then rinse it slightly with water before brushing.  It’s an abrasive and if you were to use generous amounts on your teeth daily, it could affect your tooth enamel.  I’m used to the flavor and really like the sparkling clean feeling my mouth has after brushing.

Bar soap – This is a cheap option to toothsoap and works just as well.  Bar soap rinses off with two rinses, unlike the glycerin in commercial toothpastes that takes 27 rinses to come off, and allows the nutrients in your diet to be absorbed by your teeth.  It seemed unsanitary to have all the kids share one bar of soap for their teeth and I considered cutting a bar of soap into chunks so each child could have their own.  But practically speaking I didn’t see how they could each keep track of their chunk.  It’s hard enough for them to keep track of their toothbrushes (younger siblings have a way of walking off with them.:)).

My most recent experiment for them has been to buy a 2 oz bottle of Dr. Bronner’s liquid soap – it comes in many flavors and isn’t expensive at all (though you do have to place a minimum order – but I got just enough for the minimum order and the half gallon of peppermint soap will provide us with enough refills for toothsoap for many years- and I can use it as a multi purpose cleaner, too).  This has worked really, really well for the kids. They are fine with the flavor (we got peppermint) and it’s easy to dispense.  So far this is by far my favorite option for children.

Homemade tooth powder – it’s very easy to make your own tooth powder.  Most of the ingredients can be found in your pantry. I made some for dh and I just because I was curious to try it.  Here are the basic categories that your ingredients will fit into:

Use any food grade clay – I used bentonite clay since that’s what I had in the house, but you can use red, yellow, green, or white clay as well.  Bentonite clay absorbs impurities, which is exactly what your mouth is filled with while brushing.

Then add an abrasive – you can use baking soda or salt.  If you use a high quality mineral salt like Real Salt, then you’re increasing the nutritional value of your tooth powder.

For flavoring, there are lots of options.  You can use any essential oils that appeals to you; I chose cinnamon because of the antiseptic properties of cinnamon, but most people would probably prefer peppermint.  As long as you like the flavor, I don’t think it matters that much.  Alternatively or in addition, you can use a powdered herb like cinnamon.

Nutritional boosters – now you can have some fun with this.  Basically you can throw in any powdered herb or real food that you like.  Spirulina, powdered ginger, powdered cloves – I decided to blend up some orange peels that I dehydrated a while back for the vitamin C content.  You can also leave these out completely.

Honestly, I don’t think that percentages matter much, because pretty much however you mix up whatever you use, it will be good.  I’ll share what I did, but it was my only version and I pretty much was trying to put in as many ingredients as possible so I didn’t have to choose between them.  😆  I’ll share suggestions to improve it at the end.

  • 4 T. stevia leaves (not processed stevia)
  • 1 T. orange zest
  • 1 T. bentonite clay
  • 1 T. Real Salt
  • 2 T. baking soda
  • a couple of drops of cinnamon oil

I powdered the stevia leaves and orange zest – be sure to sift them unless you want to end up with my version, which has tiny pieces.  (I could still sift it now, but it’s not a priority.)  Next, mix the powdered and sifted stevia leaves and orange zest together with the other dry ingredients.  Then add just a couple of drops of essential oil – since these are so powerful, you only need a tiny bit.  Mix it up and store it in a covered container in your bathroom.  Dip your moist toothbrush in it when you’re ready to brush your teeth.

What I’m happy with is the pleasant taste of the stevia and cinnamon oil.  What I would change for the next time is to make a choice – baking soda or salt – not both.  If you take my suggestion and use one or the other, you can double the amount of whichever you use, and totally eliminate the ingredient you don’t use, and the final proportions will stay the same.  Hope that makes sense!

As I said, this is what I had on hand so this is what I played around with. But I saw so many other possibilities just using the herbs and spices I had right in my kitchen cabinets.

(This post is part of Real Food Wednesday and Works for Me Wednesdays.)

Avivah

Getting toddler to try new foods

nutrition, parenting,

>> My toddler is adamant about not eating certain things. We’ve dealt with a lot of food sensitivity issues with all 4 children, so it has been commonplace for different people to be eating different things at the same meal over the last few years. Gluten free foods were very expensive so we couldn’t all eat the same things. Different children have avoided different foods along the way. Now the new baby is super corn sensitive (as in I can’t even use sodium ascorbate that is guaranteed corn residue free because, even after I metabolize it and turn it into milk, he reacts to it). Again, I am trying new recipes, introducing new foods, etc. The two older girls are doing fairly well, but do complain a bit. My husband is finally on board with eating everything. The 2 (nearly 3) year old is the biggest holdout. She often refuses to eat anything when there is one thing on her plate she doesn’t like. She has figured out that she can avoid a fight if she is pleasant about refusing to eat at one meal and then eats more than usual at the next meal. I can force her to sit at the table, but I can’t force her to eat, and I’m not sure I should be anyhow. Any ideas? Thanks!<<

There are plenty of parenting issues that require taking a strong stance, but hunger forces kids to eat so I never saw the point in insisting my kids eat anything.  When I put out food at dinner, I put it our family style and everyone helps themselves to as much as they want.  (The littles are very generous with their helpings,  lol!)  I wrote about dealing with picky eaters here.  As I said there, I figure that if a child is hungry, then he’ll eat.  I’d say that if your daughter is sitting at the table for the meal and is meeting her nutritional needs appropriately, don’t worry about it.

However, I’m going to suggest that you make one meal that everyone can eat.  I know that can be hard when dealing with multiple allergies/sensitivities since it probably feels like it leaves you with about three foods to choose from! 😆  But you’re only one person with four little kids, and it seems like making multiple foods for each meal is going to become draining pretty quickly.

And it’s not only a question of your time and energy.  It’s normal and reasonable for kids to pick up an idea that they can have custom made food and turn down what’s served if they don’t like it when there are so many options available to them.  Also, as they see everyone eating the same foods, there’s a kind of nonverbal encouragement at work that helps give over a message that everyone else likes this, so it must be okay!

We don’t have serious allergies to deal with here, but for health reasons I tend to naturally avoid foods that are the most common allergens (very little gluten, corn, no soy), and I’m pretty comfortable cooking for just about any kind of dietary restrictions.   There are recipe alternatives for just about everything!  For example, coconut milk is a good replacement for dairy, nut flours are good for baking (if you can have nuts – otherwise there are gluten free grains and coconut flour), arrowroot powder or potato starch are good substitutes for corn starch, et.

Also, the more simply you cook, using just basic ingredients and not fancying them up too much, the easier it is.  For example, some quinoa cooked in a bone broth with some protein on the side along with roasted or sauteed vegetables is a nice dinner that would work for most allergy considerations. Trying to make quinoa flour muffins that appeal to everyone would be more challenging.  I’m not saying not to experiment – I enjoy trying new things myself!  Just don’t tie yourself into knots trying to make happy.

I’ve just started reading Gut and Psychology Syndrome, by Dr. Natasha Campbell-McBride.  In it, she gives suggestions for encouraging young children to eat new foods.  She basically suggests starting with just one bite of the new food at a meal, and reinforcing that bite with something very positive (stickers, praise, excitement, a treat).  Though this isn’t the approach I would take, I can see how this could work, so I’m sharing it here in case it will be of help.

Good luck!

Avivah

Another way to soak grains (whey free)

nutrition

I’ve mentioned a number of times that I soak most of my grains and flours in order to reduce the phytic acid level.  The reason for that is when the phytic acid is present in a food, it binds with the nutrients and minerals and sucks it out of your body.  Which in turn means that regardless of how healthy you think the ingredients you’re eating are, the actual nutrition your body can use is much less than it technically would seem ‘on paper’.

I was recently asked once again for alternatives to soaking grains that don’t require whey.  I often use yogurt or kefir, but that doesn’t work for those who prefer not to use dairy.  Raw apple cider vinegar and lemon juice are other options I’ve tried, which work fine but I’ve  been less than thrilled with the taste.  I recently learned about another option from Stephan Guyanet and after trying it out, thought I’d share it here with you. He suggested it specifically for brown rice but I don’t see why it shouldn’t work for any grains and I’ve used it so far for brown rice and barley.

The basic idea of this soaking method is that you’re ‘growing’ your own acidic medium, and the process reminds me of how you grow your own sourdough starter.   The main difference is you’re soaking whole grains rather than flour, but the process is essentially the same.  Though it sounds kind of tedious it’s really not; it’s just a couple of extra steps in the beginning and then you have your acidic medium to soak your grains in from then on.

First of all, put the grain you’ll be using in a bowl and fill it with water (ideally unchlorinated – if you don’t have a filter, you can let it sit overnight to let the chlorine evaporate).  Let the soaking grain sit in a warm place for about 24 hours.  In the past I’ve always left it at room temperature, but since in the winter our house is cooler than in warmer seasons (obviously!) and warmth is important when soaking grains , I put it on the lowest temp in my dehydrator for a while and then let it sit overnight in the dehydrator after I turned it off.

When you pour off the soaking liquid, reserve about a cup of the liquid and put it in a jar in your fridge (this is your ‘starter’).  Now cook your grain in fresh water.

The next time you’re going to make prepare grains, soak it the same way as before, but this time add the water you reserved.  This liquid has the beginnings of good microorganisms growing, and they will hasten the growth of more microrganisms in this second batch.  These bacteria secrete phytase, which are essential in breaking down phytic acid.  Again, siphon some of this liquid off after the grain has soaked for 24 hours, before draining it and cooking the grain in fresh water.

Every time you soak your grain, add some of this reserved liquid.  And each time you finish the soaking process, save some liquid for the next time.  Each time you do this process the liquid becomes more potent, and Stephan wrote that after doing this a few times, eventually your homemade acidic medium will break down 96% of the phytic acid in your grain (after 24 hours of soaking).  In case you haven’t read the percentage of phytic acid that is generally left in grains even after soaking (and I’m assuming most people aren’t like me and don’t read those things for fun :)), it’s a surprisingly high amount.  So this soaking process will result in a dramatic increase in nutritive value.

You can keep this soaking water in your fridge for a long time.  Basically you’ll use it similarly to how you use any other acidic medium, just by adding a small amount to the liquid you use for soaking.  I’ve been cultivating my ‘liquid starter’ for three batches so far, and the grain doesn’t have the sour taste you tend to associate with apple cider vinegar or lemon juice.  I expect that it will get more tart with increased bacterial growth, though, so I’ll have to see if/ how much the flavor changes with time.

(This post is part of Real Food Wednesdays.)

Avivah

Weekly menu plan

menu plans, nutrition

With our record snowfall, I’ve been snowed in for a week now. We were stuck three days after the first snow and then a bunch of neighbors got together to pay for a private snowplow (our city isn’t very good about plowing side streets – my in laws two miles away are in a different county and they had the county plow go down their street four times; in one day; they can’t believe what we have to deal with).   Then there was the next snow and our street was so blocked up, the private plow we tried to hire couldn’t get through!  The city plowed our street on Friday, but it still doesn’t look like I’ll be going anywhere for a couple more days since the new radiator in our van sprung a leak (fortunately it’s under warranty).  Right before the last snow I picked up enough vegetables for two weeks, as I do every two weeks (around $50 for two weeks, so I stayed within the $25 limit I said I was committing to; anything else I need will be coming from whatever is in the pantry or freezer).

I’d be feeling very, very low on food by now if I had the habit of buying just a little more than I need;  I never expected that it would be so long before I could get out, but it doesn’t really make a difference to me.  Even though it’s been a month since I shopped (except for getting the vegetables a week ago) and out of a couple of staples that I rely heavily on (raw milk and eggs), we’re doing fine.

Here’s the menu plan for this week:

Shabbos – dinner – challah, chicken soup, roast chicken and potatoes, carrot raisin tzimmes, beet salad, peanut butter cups; lunch – cholent (beef stew), eggplant dip, kishke (stuffing), traffic light salad, beet salad, ginger tamari corn chips/blue corn chips with dip

Sunday – breakfast – oranges and pumpkin pie; lunch – homemade eggrolls; dinner- hoppin’ john with gribenes

Monday – b – coconut rice (will share recipe later this week); l – mushroom barley soup; d – sausage chowder

Tuesday – b – banana nut muffins; l – mushroom barley soup; d – baked fish, fried okra

Wednesday – b – quinoa pudding (w/coconut milk); l – cabbage soup; d – Jamaican rice and beans

Thursday – b – blueberry Dutch puffs; l – CORN (Clean Out Refrigerator Night – well, day in this case :)); d – tacos, guacamole

Today I’m doing a some advance prep for the meals for this week.  In recent months I’ve been moving away from relying heavily on grains and beans, but am falling back on them more this week to compensate for not being able to go shopping for milk and eggs.

I’m soaking 4 pounds of black eyed peas for the hoppin’ John and Jamaican rice and beans, 2 pounds of red beans and 2 pounds of chickpeas for the sausage chowder.  All except the black eyed peas I need for tonight’s dinner will be strained in the morning to begin sprouting.  I’m also soaking five cups of rice for breakfast tomorrow as well as a couple of pounds of barley for the soup.  I have a new way of soaking grains to break down the phytic acid that I’m experimenting with and will share that once I see what the results are.

I have another 16 quart pot of stock on the stove.  It’s crazy how much stock we’re going through – at least three pots this size every week.  As always, stocks are at the foundation of many of my meals; even those that look vegetarian are cooked with a rich stock base to boost the nutrients.

(This post is part of Menu Plan Monday.)

Avivah

The problem with toothpaste

dental health, nutrition

It’s been two years since I wrote about how to use your diet to improve your dental health.  I also wrote about my thoughts on toothbrushing not being a critical factor to healthy teeth and cavity prevention.  And when I wrote about the many uses of baking soda as well as about the uses of coconut oil, I mentioned that I use baking soda and coconut oil as toothpaste alternatives.  Though I haven’t been using commercial toothpastes for over four years, I’ve never shared my reasons here.

I have several concerns about toothpaste.  One is fluoride, which is a commercial waste product and toxin that despite all the hype hasn’t been proven to prevent tooth decay. (If you’re interested in learning more fluoride, you can start at this site).  It’s baffled me for years that there are warnings on the tube of toothpaste like “Do not swallow” and “In case of accidental ingestion, contact the poison control center” since swallowing a pea sized amount of toothpaste can poison a young child – but while we lock up chemical cleansers so they don’t get into it, we don’t even consider the free access our kids have to toothpaste.  Not only do we not keep them away from it, we lovingly open their tiny mouths and rub it all over their teeth.

Then there’s the another thing that puzzles me.  Dentists tell you to brush well after eating sweets, and then the paste you use to brush your teeth is filled with sweeteners.  Doesn’t that seem….well, contradictory?  You dip your brush in something sweet to rub away the residues of sweet food?

There are ingredients like the detergent sodium lauryl sulfate that may cause irritation to sensitive gums (linked to canker sores for many people).  And then there’s a very problematic ingredient called glycerin.  A good diet can substantially increase the strength of your teeth, and even remineralize them when decay has occurred (yes, that means you can heal your teeth through high quality nutrition).  Your teeth can only remineralize if they are clean, but glycerin coats your teeth with a film that prevents them from being able to absorb nutrients (and it takes 27 rinses to wash off the glycerin).  You can see how this is working against your efforts to build stronger teeth!

These are some of the reasons we don’t use toothpaste.  I’ll write about what what you can use as toothpaste alternatives as well as share about my kids’ dental history in another post.

(This post is part of Fight Back Friday.)

Avivah

How to render animal fat

frugal strategies, nutrition, Pesach, recipes, ,

>>How do you render animal fat?<<

Sometimes I forget that many things I do that have become second nature to me need explanation!   Rendering fat is very, very easy, and it’s a frugal thing to do since most people tend to throw away the skin and fat; you can save money while simultaneously benefiting your health.

Take the fat of your choice (chicken, duck, beef), and cut it into chunks if it’s large.  It doesn’t need to be ground or minced, but if you have big pieces from beef, cutting it into 2 inch chunks will help it melt faster.  I don’t usually have any pieces big enough to cut.  You can separate any flesh from it, but I don’t bother since that’s more easily done at the end.  Put the chunks of fat into a pot on the very lowest flame/heat setting on your stovetop so that it will very slowly melt – if you put it too high, it will burn.  As the fat melts, it becomes clear.  Keep the pot covered to keep the heat in, and after a few hours (sometimes significantly less) on low, the fat will be totally liquified.  Be sure to take a look at it every once in a while to be sure it’s not cooking too fast.

Once it’s fully melted, you can do one of three things, depending on how you’re planning to use and store the fat once it’s rendered.  1) Carefully pour the liquified fat through a fine mesh strainer/cheesecloth to catch the little drippings.  This will give you the best result in terms of asthetics; additionally, by straining out all of the protein sediment, it will stay good for a very long time.  2) Use a slotted spoon to take the cracklings out, saving them to use in a savory dish.  3) Don’t bother straining it because you’ll be using the rendered fat in cooking (vs baking) and you don’t care about if there are a few little pieces. Whatever you choose, store it in a container with a tight fitting lid.

I tend to go with option 2 or 3, since I only use animal fat for sauteeing, not baking (coconut oil is my ‘go to’ fat for baking).  And I use it so quickly that it doesn’t matter to me if it will only stay good for a few weeks vs a few months.  If I’m doing a huge batch, though, I’ll take the extra few minutes to strain it out.

I also reserve the liquid that is left at the bottom of the pan after roasting poultry or meat.  When it’s refrigerated, it naturally separates, with the fat rising to the top and the gravy sinking to the bottom.  I scrape off the fat layer to saute with and add the congealed broth that is left to  a stew or casserole – it packs in a lot of flavor.  When I make broth and refrigerate it overnight, the fat will congeal on top.  If it’s a very concentrated pot of broth (ie large amount of bones to water), then I skim the fat or the broth tastes too greasy.  This is particularly important when I do lamb broth, since it tastes like drinking oil if you don’t skim it first.

Is anyone familiar with gribenes? My mother used to make these on Pesach (Passover).  Gribenes are a traditional Jewish food, the kind of things people now consider a heart attack waiting to happen, but if you know about saturated fats and why they’re so important to your body, you can enjoy them with a clear mind.  🙂

Gribenes are basically just crispy fried chicken skins.  To make them, you take some unrendered fat and chicken skin (cut it in strips).  Chop up an onion, and put it together in the pot with the fat and chicken skins.  Keep the flame on low until the fat has melted, then turn it up to medium and keep cooking until the onions and skins are golden. Sprinkle with a little salt, and enjoy!  My kids like these hot from the pan as is, but it’s a nice addition to chopped liver or any mashed potato dish (on Pesach, you know that means you can put it into everything :lol:).

Note: kosher supermarkets sell chicken fat around Pesach (Passover) time, not so much the rest of the year.  Our local store sells schmaltz (rendered chicken fat) throughout the year, but it’s way more expensive than making your own (I haven’t checked for a long time, but I think it was over $5 lb).

(This post is part of Pennywise Platter Thursday.)

Avivah

(My apologies for mentioning Pesach when Purim is still over two weeks away; everyone who felt anxious at the mention can now stop hyperventilating. :))

Busy in the kitchen today

nutrition

Well, we’ve hit an eighty year record for snowfall here in our state!  It’s still coming down and there’s more called for in the beginning of the week. Dh doesn’t have work today, and it’s so nice to have him home in the middle of the week with us.  I keep feeling like it’s Friday today.  We’re all staying warm and snug inside – we’ve had so much snow that everyone stayed inside until after lunch.  Now they’re going out to build an igloo.   When everyone is inside all day, it’s a different feeling than the daily busyness; it’s more relaxed and peaceful.

Usually Sundays are my prep days and when I post my weekly menu, I also post my food prep plans for the day/week.  I’ve been busy in the kitchen today doing a little of this and a little of that. I can’t say I’m doing more today than usual, but maybe because of the snowed in feeling, I feel like I am! 🙂

I made a recipe for lunch that’s getting mixed reviews from the kids – peanut soup.  I sauteed a 3 large onions and a head garlic in lots of coconut oil, stirred in arrowroot powder, than added a can coconut milk, lots of chicken stock, 2 jars of organic chunky peanut butter (not sweetened), and spices.  I very loosely based it on a Joy of Cooking recipe, and used the peanut butter in the proportions they recommended, though it seemed like a lot to me.  It’s very tasty, but a little too peanut buttery – I’ll cut the peanut butter by half next time and I think it will be perfect.

The bulk ferments I started last week are ready now and are really good.  That was the first time I prepared ferments in such large quantities – usually I make my ferments a gallon at a time (I realize for many people a gallon would be preparing in bulk :)) but this time I used two five gallon buckets (food grade).  Something I like about lacto fermenting is how extremely easy it is; my ferments are whatever I feel like throwing together that day.  I made one bucket of cortido (Latin American sauerkraut): I used 4 or 5 very large heads of napa, 4 large daikon (each about 18 inches long), 22 regular sized carrots, 3 huge Spanish onions, and 1/2 gallon of lacto fermented purple sauerkraut (just red cabbage) to add some color and hasten the fermenting process along.  I planned to add garlic and fresh ginger but dd washed the food processor before I had a chance to chop them up, and I didn’t feel like taking it back out to add it.  🙂 I’ve never used napa before – usually I use cabbage – but cabbage takes so long to be ready and I thought this would work faster.  It did.  And even before it’s soft, it still tastes great – it has a nice crunch instead of the rubbery and squeaky feeling of not quite ready cabbage.

The other bucket is a large batch of pickled green beans. I needed to clear some freezer space so I used up 2 or 3 five pound bags of organic green beans that were taking up room.  Last time I made these I was very happy with the flavor but not the consistency; I wanted them to be crisp but they weren’t.  I thought I might have left them to ferment too long and this time I planned to refrigerate them sooner.  No luck.  It wasn’t until 2 days after I started the green beans that I remembered that I needed a source of tannic acid.  The only thing I could remember being good for this was grape leaves (don’t have any), oak leaves (don’t have any), and strawberry leaves (my plants are dormant right now).   When the summer comes around I’ll be sure to add it to keep them crispy.

I have four or five heads of cabbage that I’m planning to do something with today – I think I’ll start a batch of curried sauerkraut – it’s just cabbage, carrots, onions, and curry.  I’ll use a five gallon bucket for that, too!   If I make it now it will be ready when the napa cortido is finished.  Sauerkraut always takes longer than anything else so I like to make it with plenty of lead time.

Dh is using the juice from the ferments as as called for in the introductory GAPS diet and will soon be including larger amounts of the fermented vegetables themselves, which is one reason I’m making larger than usual quantities.  I didn’t want to run out.  🙂  And with this cold weather, it’s not like they need to be refrigerated, so I’m keeping them in an unheated room in the basement once they’re finished.

Yesterday I did a massive defrosting of our full size freezer.  It is so old and really needs to be replaced; the frost builds up super fast.  I filled a five gallon bucket with frost and ice that I cleared, and then there were another couple of gallons after that.  That takes up a lot of space!  It’s nice to have it done so I can see what we actually have in there – the frost is so bad that it ices things in and covers it up so it’s impossible to see what’s there.  Now that it’s done I see that my supposedly packed freezer is really not very full at all.

Today for the first time we’re making fish stock.  I’ve thought of doing this before and even gotten fish heads for it, but it just didn’t appeal to me so I never did.  Dh wants to have some, though, because he’s getting a little tired of chicken broth (staple in the introductory phase of GAPS) and wants some variety. I use chicken broth for everything and assuming the fish broth is tasty, will have to think how to integrate this.  He’ll eat it as it is, though, so it certainly won’t go to waste.

The four pounds of walnuts that I soaked and dried were ready to be put away yesterday but I left them in the dehydrator until today; it’s nice to get them done.  Along with the 12 cups of sliced almonds I did on Sunday night, we have enough soaked nuts prepared for the next couple of weeks.

Lastly, the beans for tonight’s dinner (baked beans and hot dogs) and tomorrow’s breakfast (breakfast tacos) are bubbling away on the stove.

And it’s only 2pm! 🙂

(This post is part of Tuesday Twister.)

Avivah

Grass fed beef at a great price!

frugal strategies, nutrition

Back in December, I shared my thoughts about the King Corn documentary, and in the comments section (where lots of good information is shared but most people miss seeing it!), Miriam shared about a source for kosher grass-fed beef (Golden West Glatt – where it says ‘source’ in red letters in the sentence right before this is a link to their site).  When I checked out the prices, they looked pretty good!  Until that point, I had only been aware of one kosher source in the country and at almost $10 a pound for ground beef (the cheapest cut), it was simply out of our budget.

Years ago I spoke with an Amish farmer who agreed to sell me the whole cow, but it was such a complicated and expensive process to arrange for everything (couldn’t use his facilities, would have had to truck the cow somewhere, rent processing space from a kosher butcher and hire a private slaughterer!) so I gave up on the idea.  When I heard about an affordable option that didn’t require me to do anything but pull out a credit card, I was excited that grass-fed beef might finally be on the horizon for us.  🙂

I contacted the company to find out about how the animals were raised, and here’s the response I got:  ”They are grass-fed and then grain finished which means they are given corn and alfalfa. They are also very humanely raised, meaning that the animals are grass-fed and bedded down at night as well as shielded from inclement weather.”  They aren’t organic, which to me is less important than being grass-fed.  (A little peeve of mine are organic chickens that are marketed as exclusively grain fed.sigh.gif)

At that point they didn’t have ground beef in stock (I was looking for the least expensive cut I could get:)), but they soon added it and I placed an order for 40 pounds last week.  The price for ground beef (family packs) is just $3.49 lb!  That price is cheaper than even the the regular kosher ground beef at the supermarket – and after reading Wardeh’s poll on grass-fed beef prices, it seems it’s a pretty good deal for non-kosher buyers, too!  And with shipping at just $9.95 for any size order, it’s an incredible deal – my order of 40 lb was just $150 including shipping – yes, it’s a big chunk of change at one time, but that’s a lot of meat!  (Edited to add – it seems this shipping special just ended. 🙁 )

In case you’re wondering about the family packs, you get a large box of individually wrapped 1 lb packages. Very compact and easy to store.  (Usually at the store I buy family packs, which are about 3 – 4 lb, and I have to separate it and repackage it into 1 lb chunks before freezing.)  I like buying in bulk so this works well for me, though the minimum size is about twenty pounds, so that might be a bit much for smaller families.  (I think you can buy in smaller amounts for about 3.79 lb.)  The order came today in a large box packed on all sides with thick styrofoam, like a makeshift cooler.  It was in transit for three days, but was still frozen solid when we got it.

I’m not a discerning connoisseur of meat – to me everything tastes fine, and I’m buying this because I care more about how it’s raised and having the right balance of Omega 3 fats – but  several of you have told me you’re very happy with the flavor and I’m expecting it to be very good!

(This post is part of Fight Back Fridays.)

Avivah

Disclaimer- in case you’re wondering, I don’t make any money off of my recommendations on this blog; I’m just sharing an affordable source for meat that is often hard to find at a decent price.

Transform your soup chicken!

frugal strategies, nutrition, recipes,

All broth makers share the same experience: they make a fantastic broth, packed with nutrients, and then are left with the meat that has fallen off the bones – tasteless, unappetizing, and uninspiring.  Is there something to do besides choke it down or feed it to your cat? (We don’t feed our cat commercial pet food, so it’s not a waste, but still…)  🙂

Being the frugalest of the frugal, I’m not about to waste any food that comes into the house if I can help it!  But I’m also not about to torture my family and leave them with bad memories of unpleasant food I forced them to eat so it didn’t go to waste.   Bland soup chicken is easily transformed and made into a really tasty dish.  Here’s what I do:

Revamped Soup Chicken

First I shred the chicken.  Then, using chicken or lamb fat that I’ve rendered, I heat the fat and saute the chicken in the fat – this gives it a rich and delicious flavor.  (If you don’t have rendered animal fat, you can use expeller pressed coconut oil, but it’s not going to be nearly as good.)  Then I generously season it with salt, pepper, garlic powder, and anything else that appeals to me that day.  After it’s been sauteed and seasoned, I add it to stir fries, pot pies, tacos/burritos, chimichangas – lots of possibilities!

Because I tend to think of this as a humble thrifty supper, when we recently had a couple for dinner mid week, I wanted to serve something nicer.  I had a different main dish planned, but something happened and I ended up having to serve this.  I was a little embarrassed when the husband asked me how I cooked it (I thought he was thinking it looked wimpy or not up to their standards – they live on a much higher income than we do), so I gave him a brief answer.  Turned out he really wanted to know because he was trying to figure out why it tasted so good and wanted his wife to make it the same way; he’s a good friend of my husband and kept raving about how good it the next couple of times they spoke!

Simple, frugal, and good for you, too – can’t beat that combination!

Do you have tips on how to use your leftover soup chicken?  Share them below in the comments section!

(This post is part of Pennywise Platter Thursdays.)

Avivah