We LOVE food at Red Leaf Clinic. We talk about it all …2 2 We LOVE food at Red Leaf Clinic. We talk about it all the time and are always trying out new recipes that are filled with

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We LOVE food at Red Leaf Clinic. We talk about it all the time and are always trying out new recipes that are

filled with healthful, colorful and nourishing foods.

Because we believe that food is such a large part of the journey to better health, we have put together this

cookbook filled with our favorite recipes to share with you.

We hope you enjoy it!

Introduction

Dr. Raina Lasse, ND Katie Cox, Office Manager Dr. Susan Saccomanno, ND, LAc

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BLOG: Food Pairing for Nutrition - 5

Soups - 6

Bieler Broth - 7

Vegan Mushroom Soup - 7

Turkey & White Bean Chili - 8

Salads - 9

Nectarine & Heirloom Tomato Salad - 10

Kale, Quinoa & Black Bean Salad - 10

Kale Salad w/ Avocado & Hazelnut - 11

Greek Salad w/ Lamb - 11

Beet Salad w/ Avocado - 12

Lentil Salad w/ Mustard & Tomato - 12

Beet Salad w/ Scallion & Mint Pesto - 13

Sauces - 14

Mushroom Ragu - 15

Roasted Onion & Garlic Spread - 15

Year-Round Cranberry Sauce - 16

Sunshine Sauce - 17

Egg Dishes - 18 BLOG: The Incredible Egg - 19

Shakshouka– 20

Swirly Crustless Quiche - 20

Beef - 21

Steak with Romesco Sauce—22

Orange Braised Beef Shanks - 22

Chocolate Chili - 23

Chicken & Fish - 24

Citrus & Herb Whole Roasted Chicken - 25

Orange Olive Chicken - 25

Chicken & Artichoke with Garlic Sauce - 26

Grilled Citrus Salmon - 26

Sesame Ginger Cod - 27

Spicy Salmon on Seared Watermelon - 27

Veggies - 28

Roasted Winter Veggies - 29

Roasted Beets w/ Chimichurri - 29

Braised Kale w/ Garlic & Ginger - 30

Shredded Brussels Sprouts with Apples & Mustard Seeds - 30

Spiced Cauliflower & Potatoes - 31

Kimchi - 32 BLOG: Why Eating Fermented Foods is Good for Your Health - 33

Health Boosts - 34

BLOG: Successful Bone Broth

Bone Broth - 35

Ginger & Turmeric Honey Bomb - 36

BLOG: Medicinal Honey - 37

BLOG: 3 Ways to Winterize Your Health - 38

BLOG: Cold & Flu Prevention - 39

Sweet Treats - 40

Paleo Cookies - 41

Fresh Blueberry Crumble - 41

Almond Butter Cups - 42

Table of Contents

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Food pairing for nutrition, or food synergy, is loosely defined as the idea that food influences our health in complex and highly interactive ways. Pairing foods together can greatly enhance the absorption of important nutrients and ensure that you’re getting the most out of your food.

Garlic and Onions

Sure, having garlic and onions together may make your sweetheart keep their kisses to themselves but the organosulfur compounds in this flavorful pair help to remove the plaque from your arteries and keep your blood vessels healthy and malleable.

Chocolate and Raspberries

Truly a match made in heaven. The flavonoids in delicious combo are incredibly effective at improving the health of your heart and thinning your blood. Not to mention they make the perfect dessert!

Vinegar and Rice

Tangy vinegar not only gives a wonderful flavor to rice but it also decreases the rice’s ability to raise blood sugar levels by a whopping 20%-40%.

Steak and Rosemary

Are these pictures making you hungry yet? Rosemary is very rich in antioxidants like carnosic acid and rosmarinic acid that help to neutralize carcinogenic compounds that form when steak reaches 325 degrees or higher. Marinating your steak in rosemary not only makes it better in flavor, but better nutritionally as well!

Green Tea and Lemon

Lemon, rich in vitamin C, makes more of the antioxidants in green tea available to our bodies.

Tomatoes and Mozzarella

Tomatoes contain heart-disease fighting carotenoids, such as lycopene. Because these carotenoids are fat-soluble, they become more easily absorbed by our bodies when paired with good fats like olive oil or mozzarella. Caprese salad is the best example of this delightful pairing.

Chicken and Carrots

Did you know that chicken contains zinc? Zinc is a great immune booster, which is one of the reasons why chicken noodle soup makes you feel better when you’re sick. Zinc is also what our bodies need to properly metabolize the beta-carotene in carrots into vitamin A, essential for healthy skin, better vision and a healthy immune system. Doesn’t that just make you want to make up a pot of yummy chicken noodle soup?

Bell Pepper and Hummus

One out of five women don’t get enough iron in their diet, especially if you’re on a vegan diet. However, just eating more iron-rich food won’t do the trick if your body isn’t processing it properly. Here’s the trick – vitamin C! The vitamin C in red bell pepper unlocks the plant-based iron in chickpeas. Bingo!

Salmon and Red Wine

According to wine connoisseurs we’re supposed to pair fish with white wine but the best pairing for nutritional benefit is with a nice rich red wine. The plant compounds in the grapes, polyphenols, help our bodies absorb more of the omega-3 fatty acids in fish that are so good for our brains! You can pull that one out at the next family gathering, “you know, red wine can actually make me smarter!”

Turmeric and Black Pepper

This is Dr. Lasse’s most recommended pair. Not only is turmeric a miraculous herb that is being studied for it’s potential to improve liver function, fight cancer, reduce inflammation, lower cholesterol and hold off Alzheimer’s but when you pair it with black pepper it causes the body to absorb 1,000 times more curcumin (turmeric’s active ingredient) than when it’s consumed alone. AMAZING!!! Dr. Lasse recommends this tasty beverage that includes turmeric, black pepper and honey for maximum absorption and an immune boost.

Food Pairing for Nutrition

From the Red Leaf Blog

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http://www.redleafclinic.com

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www.redleafclinic.com


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Cooking Time: 20 min Yield: 3 servings

Ingredients 16 oz button mushrooms

2 cloves garlic, minced

1 cup sweet onion, diced

½ cup raw cashews, soaked in water for 4 hours

4 cups vegetable stock, plus 2 tablespoons

½ cup unsweetened non-dairy milk of choice (I used almond milk)

½ cup white wine

1 tsp dried thyme

4 tbsp no-salt seasoning (I used Benson’s Ta-ble Tasty)

1 tablespoon flour

freshly ground black pepper, to taste

chopped fresh parsley, for garnish

ground paprika, for garnish

Directions Heat a soup pot over medium-high heat. Add the diced onions and a splash of veggie stock and stir. Saute until translucent. Add the garlic and sliced mushrooms, cook for 5 minutes, stirring often. Raise heat to high and add white wine, cook for five minutes stirring often.

Add 4 cups of veggie stock, dried thyme and no-salt seasoning to pot and stir. Cover and simmer on low-heat for 15 minutes.

In a food processor, puree soaked cashews (drained of water) and ½ cup unsweetened non-dairy milk of choice. Add 1 cup of soup and puree until smooth and creamy. Slowly whisk in soup and cashew puree to the pot and stir.

In a small bowl, add one tablespoon of flour. Whisk in 1-2 tablespoons of vegetable stock until smooth. Slowly whisk into soup and sim-mer for an additional 5 minutes or until desired thickness.

Remove from heat and season with freshly ground pepper, to taste. Ladle soup into bowls and garnish with ground paprika and fresh chopped parsley.

Ingredients 3 stalks of celery

3 whole zucchini

2 cups of string beans

1 cup of (Italian) parsley

You can also add onion, garlic if you like.

Directions Put 3 cups of water into a stockpot. Put the string beans in first and simmer for about 5 minutes. Then put in the celery and zucchini into the pot and steam for another 5 - 7 minutes or until tender, but still crisp. Do not overcook.

Then put the vegetable water and the cooked vegetables together into the blender. Blend until liquefied. Add a tea-spoon of raw unsalted butter and a large handful of parsley. Blend again until pars-ley is liquefied.

Dosage: Drink 2 cups a day of the broth/soup for an excellent way to stay healthy.

Beiler Broth

Vegan Mushroom Soup

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Soups

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Ingredients 2 1/2 c. dried Great Northern beans, rinsed

1-2 serrano chilies or 1 jalapeño

3 bay leaves

6 c. chicken broth

1 Tbsp. canola oil

1lb ground turkey (dark meat if possible)

1 large yellow onion

Salt and freshly ground pepper

5 cloves garlic

2 Tbsp. chili powder

1 1/2 Tbsp ground cumin

1/4-1/2 tsp cayenne pepper

For Serving

Sour cream

1 avocado, chopped

6 green onions finely chopped

1/3 c. coarsely chopped cilantro

Directions Put beans in a large bowl with cold water covering them and soak for at least 4 hours. Drain and rinse.

Put beans in a slow cooker and add chil-ies, bay leaves and broth. Cover and cook on low for 6 hours until beans are tender.

In a large frying pan, heat oil over medium heat. Add ground turkey and cook, stirring to break up any clumps. Add onion once the meat is cooked through, 1 tsp salt and several grindings of pepper. Sauté until onion is soft and lightly golden. Add garlic, chili powder, cumin and cayenne. Transfer contents of frying pan to slow cooker with beans in it and raise heat to high setting. Cover and cook about 30-40 minutes, ad-justing the seasoning as needed.

Ladle chili into bowls and garnish with sour cream, avocado, green onions and cilantro before serving.

Turkey & White Bean Chili NOTES:

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Soups

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Ingredients 1 cup quinoa, rinsed very well (I used a combo of red and white quinoa)

2 cups vegetable broth


1/4 cup freshly squeezed lemon or lime juice

3 tablespoons vegetable broth

1 teaspoon chia seeds or ground flaxseed

1 teaspoon pure chile powder

1/2 teaspoon cumin

1/4 teaspoon chipotle chile powder, or to taste

1/2 tsp salt, or to taste (optional)

4 – 6 cups chopped kale leaves (about 4-5 ounces)

1 15-ounce can black beans, rinsed and drained (about 1 1/2 cups)

1/2 cup grated carrot

1 avocado, sliced or cubed (optional)

Directions Rinse quinoa in a fine mesh strainer under warm running water. Place the rinsed qui-noa in a medium pot with the water and a pinch of sea salt. Bring to a boil, reduce heat to low, cover, and let simmer, for about 20 minutes, or until all the water is absorbed.

While the quinoa is cooking, make the dressing in a small bowl or measuring cup: whisk together the lemon juice, 3 table-spoons broth, chia/flax seeds, Chile pow-ders, cumin, and salt. Allow to stand until the chia seeds start to thicken the dress-ing.

Place the kale in a large serving bowl. Add half of the dressing and massage it into the kale using a wringing motion until the kale is very tender. Two minutes of mas-saging should do it, but the longer, the better. Add the quinoa, black beans, car-rot, and bell pepper, along with the re-maining dressing. Mix well and refrigerate until ready to serve.

Ingredients

3 large, ripe nectarines

2 large, ripe heirloom tomatoes

1 lemon cucumber – skinned

6-8 basil leaves (we used purple basil, but any basil will do)

8-10 mint leaves

2 tablespoons balsamic vinegar

OPTIONAL: 1 Serrano chile – thinly sliced. Remove seeds for less heat. This balances the sweetness of this salad with a lovely mild heat.

Directions

Cut up tomatoes, cucumber and nectar-ines into 1 in cubes and throw into a large mixing bowl

Slice basil and mint into ribbons

Gently combine nectarines, cucumbers, tomatoes, herbs and chile (if you opted in for an extra kick!)

Sprinkle balsamic vinegar over salad and gently toss

Serves 4-6

Nectarine Heirloom Tomato Salad

Kale, Quinoa, Black Bean Salad

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Salads

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Ingredients 1 lbs ground lamb

½ c. finely chopped Greek herbs such as dill, mint, oregano, parsley

Salt to taste

2 hearts of romaine lettuce, finely chopped

1-2 tomatoes, chopped

1 large or 2-4 small cucumbers, chopped

1 cup pitted kalamata or other Greek ol-ives

¼ c. lemon juice

½ c. olive oil

Directions Sauté ground lamb with herbs for 6-8 minutes, or until cooked through. Add salt to taste. Combine meat with lettuce, tomato, cucumber and olives. Whisk together lemon juice and olive oil. Drizzle on top of salad.

Cooking Time: 15 min Yield: 2-3 servings

Ingredients Juice from half an orange (about ¼ cup)

Juice from 1/2 a lemon (2 Tbsp.)

¼ c. hazelnut oil

1 bunch kale

2 avocados, peeled and cut into chunks

½ c. hazelnuts, roughly chopped

Salt and pepper to taste

Directions Whisk together juices and oil in a bowl.

Remove the tough and chewy middle stem from each kale leaf by cutting it out with a knife, then thinly slice the kale leaves. Toss kale with avocado and dressing and season to taste with salt and pepper. Sprinkle hazelnuts on top.

Kale Salad with Avocado and Hazelnuts

Greek Salad with Lamb

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Salads

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Ingredients 1 c. lentils (preferably the dark-green French variety called du Pury)

1 Tbsp Dijon mustard

1 Tbsp coarse seeded mustard

Juice of ½ juicy lemon

2 Tbsp white wine vinegar

¼ c. extra virgin olive oil

Coarse sea salt

1 small red onion, finely diced

1 c. halved yellow cherry tomatoes

¼ c. roughly chopped Italian parsley

Directions Bring a large pot of salted water to a boil, add the lentils, turn the heat to medium, and cook just until the lentils are cooked through, about 20 minutes. Drain the len-tils, place them in a large mixing bowl, and set them aside.

In a smaller bowl, whisk together the mus-tards, lemon, vinegar, olive oil, and a large pinch of salt. Add the vinaigrette to the lentils along with the onion, tomatoes, and parsley. Season the salad to taste with salt and more lemon or olive oil if you like. This salad is best if it’s allowed to sit for at least ½ hour and served at room temperature.


Ingredients 2 Tbsp Dijon mustard

3 Tbsp white wine vinegar

2/3 c. extra virgin olive oil

Coarse sea salt

Freshly ground black pepper

1 lb. steamed or roasted beets, peeled and roughly diced

1 avocado, peeled, pitted, and diced

3 scallions, white and light green parts

only, thinly sliced

Directions Whisk together the mustard, vinegar, and olive oil in a large bowl and season to taste with salt and pepper. Add the beets to the dressing and gently stir to combine. Transfer the beets to a serving platter and scatter the avocado and the scallions over the top.

Beet Salad with Avocado

Lentil Salad with Mustard + Tomatoes

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Salads

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Ingredients 1 lb steamed or roasted beets, peeled and roughly diced

½ c. Scallion + Mint Pesto (see recipe be-low)

Scallion + Mint Pesto

Yield: 1 cup

½ c. toasted almonds

2 small garlic cloves, minced

A dozen scallions, white and light green parts only, roughly chopped

1/3 c. mint leaves

1/3 c. extra virgin olive oil

1/3 c. water

2 tsp. freshly squeezed lemon juice

1 ½ tsp coarse sea salt

Directions Wash and peel beets. Cut into quarters (or smaller if you prefer). Roast beets at 400 until soft.

Puree all ingredients in pesto together in a powerful blender until smooth.

Drizzle pesto over beets.

Beet Salad with Scallion + Mint Pesto NOTES:

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Salads

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Ingredients 1 c. roasted pearl onions

1 bulb of roasted garlic

½ tbs extra-virgin olive oil

Sea salt and black pepper to taste

Directions Blend onions and garlic in a food proces-sor, adding olive oil until you have reached your preferred consistency.


Ingredients 4 slices bacon, cut crosswise into 1/2-inch pieces

2 small onions, finely chopped

2 packages (10 ounces each) cremini mushrooms, trimmed and quartered

2 packages (10 ounces each) white mush-rooms, trimmed and quartered

1/4 cup tomato paste

2 teaspoons dried thyme

1/4 cup chopped fresh parsley

2 teaspoons red-wine vinegar

3/4 pound spaghetti

Shaved Parmesan, for garnish (optional)

Directions In a large 5-quart saucepan with a tight-fitting lid (that will be used later), cook ba-con over medium heat, uncovered, stirring until crispy, about 5 minutes. With a slot-ted spoon, transfer to a paper towel to drain. Set aside.

Add onion; stir until golden, about 1 mi-nute. Add mushrooms; cover. Cook until juices have evaporated, about 20 minutes.

Stir in tomato paste, thyme, and 2 cups water until combined; cover. Cook until sauce has thickened, 10 to 15 minutes. Stir in parsley and vinegar. Add bacon, reserv-ing some for garnish, if desired.

Meanwhile, cook pasta until al dente, ac-cording to package instructions. Drain and return to pot.

Mushroom Ragu

Roasted Onion & Garlic Spread

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Sauces

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Ingredients 2 carrots, peeled and roughly chopped

2 shallots, peeled and roughly chopped

¼ c. roughly chopped fresh ginger

2 Tbsp sweet white miso paste

¼ c. rice vinegar

2 Tbsp light raw honey or xylitol

2 Tbsp toasted sesame oil

½ c. grapeseed oil

¼ c. water

½ tsp coarse sea salt

½ tsp freshly ground black pepper

Directions Puree everything together in a powerful blender until absolutely smooth.


Ingredients 15-16 oz. fresh cranberries

Organic honey or maple syrup to taste (about 1-4 tablespoons)

Juice + zest of 1 orange

Directions In a medium-sized sauce pot, simmer the cranberries with the water/juice until all berries have “popped” open, and the tex-

ture is gelatinous. Add the honey or maple syrup to taste.

Remove the mixture from the heat, and allow it to come to room temperature be-fore refrigerating for later use.

* To make your sauce chunky, add 1 cup of mandarin orange segments, drained; 1 cup pineapple (fresh or canned); ½ cup raw walnuts, chopped.

Cranberry Sauce

Carrot Ginger Dressing

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Sauces

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Cooking Time: 5 min Yield: 2/3 c.

Ingredients 2 tbs. lime juice

1 clove garlic, minced (about 1 tsp.)

½ tsp crushed red pepper flakes

1 tbs. coconut aminos

¼ tsp powdered ginger

½ tsp. rice vinegar

¼ c. sunflower seed butter (no sugar add-ed)

dash ground cayenne pepper(optional)

¼ c. coconut milk

Directions Place all the ingredients except the coco-nut milk in the bowl of a food processor and whirl until well blended.

Scrape down the sides of the bowl with a rubber scraper, then add the coconut milk. Process until it’s blended and smooth. Store covered in the fridge.

Use as an alternative to peanut sauce in your favorite Thai recipes, or as a dipping sauce for veggies.

Sunshine Sauce NOTES:

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Sauces

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Many of you have been wondering why there are so many different types of eggs when you go to the store, and more importantly what do those choices mean.

I comes as no surprise that how chickens are treated, fed, and there living situation all determine the quality and taste of the eggs it produces.

Here is a little more information to help you push aside confusion and make a solid choice for your family.

Cage Free Eggs:

These birds are not raised in a cage, rather they are usu-ally raised in a large open barn or covered chicken coup. However, don’t mistake cage-free with free-range. These birds are still likely to be in close quarters with other hens in a small space and there is no guarantee that cage-free means that they have outdoor access. This differs depending on the farm. Cage-free chickens are also usually fed commercial chicken feed and there is no restriction on use of antibiotics, vaccinations, forced molting or beak trimming.

Free-Range Eggs:

Free-range chickens are not kept in cages or small corridors. This does not mean that they definitely are allowed to roam the farm freely. Rather, they may be kept in a barn and could be allowed to travel in and out of it or allowed to spend a portion of their day roaming outside. The benefit of being free range is that the chickens are able to supplement their diet with grasses and bugs, which add nutritional components to their eggs. However, like cage-free eggs, there is no restriction on the use of antibiotics, vaccinations, forced molting or beak trimming.

Free-Range Pastured Eggs:

Free-Range Pastured chickens are allowed to always roam freely. They collect most of their foods from insects and grass, this substantially increases the nutritional value of there eggs. However, unless the field is certified organic, then it could contain more pollutants and toxins in the land. They also have no restrictions on the use of antibiotics, vaccinations, forced molting or break trimming.

Organic Eggs:

Organic eggs must qualify for USDA organic certification. This means that they are laid from hens that eat an organic feed without any animal by-products and do not receive vaccines or antibiotics. This also requires that all food given to the chicken must be grown on land that is free of toxins and pesticides for at least three years. To be certified as organic the chicken must also not be raised in cages, however this could just mean that they have a small outside perch that is still very small and in close quarters with other chickens. More often than not these chickens are treated more humanly and the owners are not allowed to use forced molting or beak trimming methods.

So now the big question, which type of egg is the best. We have two front runners for the most nutritious egg. The first is free-range pastured organic eggs. A close second is free-range pastured eggs from a farm you trust. These chickens are antibiotic/hormone free, raised humanely and are fed a healthy diet all leading to the most nutritious egg. In general, these eggs have higher levels of vitamin A, E and Omega 3 fatty acids when compared to farmed chickens. They are also known to have lower levels of fat, cholesterol and Omega 6 fatty acids. Even with the extra cost this is still an amazing and affordable source of protein and brain food.

This leads to our question. Which eggs would you choose and why? Follow our post on Facebook and see what others are saying!

The Incredible Egg




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Ingredients

3 Tbsp., extra-virgin olive oil

1 lg onion, halved and thinly sliced

1 lg red bell pepper, seeded and thinly sliced

3 garlic cloves, thinly sliced

1 tsp. ground cumin

1 tsp. sweet paprika

⅛ tsp. cayenne, or to taste

1 (28-ounce) can whole plum toma-toes with juices, coarsely chopped

¾ tsp. salt, more as needed

¼ tsp. black pepper

5 oz feta cheese, crumbled

6 lg eggs

Chopped cilantro, for serving

Directions

Heat oven to 375 degrees.

Heat oil in a large skillet over medium-low heat. Add onion and bell pepper. Cook gently until very soft, about 20 minutes. Add garlic and cook until tender, 1 to 2 minutes; stir in cumin, paprika and cayenne, and cook 1 minute. Pour in tomatoes and season with 3/4 teaspoon salt and 1/4 teaspoon pepper; simmer until tomatoes have thickened, about 10 minutes. Stir in crumbled feta.

Gently crack eggs into skillet over tomatoes. Season with salt and pepper. Transfer skillet to oven and bake until eggs are just set, 7 to 10 minutes. Sprinkle with cilantro and serve with hot sauce. **TIP** Short on time? Simply add the eggs, spices and feta to leftover tomato sauce!

Cooking Time: 45 min Yield: 6 serv

Ingredients 1 lg. zucchini, shredded or grated and strained

2 lg. carrots, shredded or grated

½ tsp. dried rosemary

½ tsp. dried sage

1 tsp. sea salt

Directions Preheat oven to 375°F

Strain the zucchini with a cheesecloth or strainer bag. (While this step isn’t abso-lutely necessary, it will help yield a better consistency in your quiche.) Mix together the zucchini, carrots, rosemary, sage, salt and eggs in a large bowl, and set aside.

Grease a 9-inch by 13-inch baking dish with butter, and pour the egg mixture into the pan. For a swirled effect, use a fork to create a circular pattern before baking.

Bake for approximately 45 minutes or until the edges are brown. The quiche will puff up while baking and then deflate when removed from the oven.

Shakshouka

Swirly Crustless Quiche

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Egg Dishes

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Ingredients ½ lbs skirt steak or other cut of steak

1 c. cherry tomatoes

¼ c. almonds, whole or sliced

2 garlic cloves

1 roasted red pepper

¼ c. olive oil

1 Tbsp.. sherry vinegar

¼ tsp. red pepper flakes

Directions Heat a skillet over medium-high heat. Lightly salt and pepper the steak. Place it on one side of the pan and the tomatoes, almonds, and garlic cloves on the other side. Stir the tomatoes, almonds and garlic a few times, so they brown evenly. After 3 minutes, flip the steak. Cook two minutes more and scoop the tomatoes, garlic and almonds into a food processor or blender. Keep the steak in the pan and continue to cook until done (thinly sliced steak will only need a few minutes more.) Add the roasted red pepper, olive oil, sherry vinegar and red pepper flakes to the food processor or blender and pulse until smooth. Serve the Romesco sauce

drizzled over the steak.

Cooking Time: 4-6 hrs. Yield: 6-8 servings

Ingredients 2 tsp. fennel seeds

1 tsp. black peppercorns

32 oz beef Bone Broth

1 orange, sliced + juiced

1 tsp. cumin

3 cloves garlic, smashed

6 beef shanks (approximately 3lbs)

1 large sweet potato, cut into 2-inch chunks

Directions Place fennel seeds and peppercorns in a metal tea strainer ball or tie them up in a small piece of cheesecloth. In the beef broth, mix the orange slices, orange juice, cumin, garlic, and the strainer that contains the seeds and peppercorns.

Place the beef shanks and sweet potato in the slow cooker and add the spice ball (or bag) and broth mixture. Cover and cook on low for 4-6 hours or until the meat is tender enough to fall apart with a fork.

Shred the meat off of the bones, and peel the skin from the sweet potato before serving.

Steak with Romesco Sauce NOTES:

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Orange Braised Beef Shanks

Beef

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Cook time: 2-3 hrs. Yield: 6-8

Ingredients

2 tbs. coconut oil

2 med. onions, diced (about 2 c.)

4 cloves garlic, minced (about 4 tsp.)

2 lbs. ground beef

1 tsp. dried oregano leaves

2 tbs. chili powder

2 tbs. ground cumin

1 ½ tbs. unsweetened cocoa

1 tsp. ground allspice

1 tsp. salt

1 can (6 oz.) tomato paste

1 can (14.5 oz.) chopped tomatoes

1 can (14.5 oz.) beef broth

1 c. water

Directions Heat a large, deep pot over medium-high heat, then add the coconut oil. When the oil is melted, add onions, stir with a wood-en spoon and cook until they’re translu-cent, about 7 minutes. Add the garlic and as soon as it’s fragrant, about 30 seconds, crumble the ground meat into the pan with your hands, mixing with the wooden spoon to combine. Continue to cook the meat, stirring often, until it’s no longer pink.

In a small bowl, crush the oregano be-tween your palms to release its flavors, then add the chili powder, cumin, cocoa, allspice, and slat. Combine with a fork, then add to the pot, stirring like you mean it! Add tomato paste and stir until com-bined, about 2 minutes.

Add the tomatoes with their juice, beef broth, and water to the pot. Stir well. Bring to a boil, then reduce to a simmer for at least 2 hours.

Chocolate Chili NOTES:

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Beef

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Citrus + Herb Whole Roasted Chicken Cooking Time: 60-120min Yield: 4-6 servings Ingredients ¼ cup melted butter, coconut oil, bacon grease, or duck fat

1 whole chicken

1 onion, cut into large chunks

4-6 cloves of garlic, smashed

1 orange or lemon, cut into 6 pieces

2-4 large carrots, cut into large chunks

½ tsp. each of fresh rosemary, fresh sage, fresh thyme and lemon peel

1 tsp. coarse sea salt

Black pepper to taste


Brush the bottom of a large roasting pan with some of the melted butter. Remove any gizzards or organs (sometimes in a paper or plastic wrapping) from the inside of the chicken. Stuff the chicken with the onions, garlic, and some of the citrus. Place the carrots around the chicken in the roasting pan. Brush the chicken with melted butter, and sprinkle it with the fresh herbs, coarse sea salt and black pepper.

Roast until the chicken reaches 165°F when a thermometer is placed between the leg and breast.

Cooking time depends on the size of the bird but is approximately 20 minutes per pound.

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Ingredients 2 teaspoons paprika

2 minced garlic cloves

4 tablespoons olive oil

2 tablespoons sherry vinegar

1-1½ pounds chicken breast, cut into 1-inch cubes

1 orange

¼ cup finely chopped parsley

½ cup pitted black olives (try Moroccan oil-cured or Greek Kalamata)

¼ teaspoon red pepper flakes

Directions Whisk together paprika, garlic, olive oil and vinegar

Lightly salt the chicken. Pour half of the vinaigrette over the chicken. Cook the chicken under a broiler on high for 10-12 minutes until done. While the chicken is cooking, peel the orange, trimming away as much white pulp as possible. Cut each orange wedge in half or into thirds. In a serving bowl, combine the orange pieces, parsley, olives and red pepper flakes. Add the cooked chicken and drizzle remaining vinaigrette on top. Toss gently to blend. Serve cold or at room temperature.

Orange Olive Chicken

Chicken & Fish

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Chicken and Artichokes with Garlic Sauce Cooking Time: 25 min Yield: 4 serv.

Ingredients 1/3 c. olive oil

3 tbs. butter

6 preserved anchovy fillets(sold jarred in grocery stores)

4 garlic cloves, finely chopped

Zest of 2 sm. or 1 lg. lemon

2 lbs. of chicken, cut into 1-inch chuncks

2 14 oz. cans of artichoke hearts, drained and quartered

1/3 c. parsley, roughly chopped

Directions In a skillet over medium heat combine the olive oil, butter and anchovies. As the butter melts, smash the anchovies into a paste with a wooden spoon. When the anchovies have dissolved and the butter and oil are bubbling, turn off the heat and mix in garlic and lemon zest.

Turn the oven broiler on high.

Combine the chicken and artichokes in a rimmed baking pan. Sprinkle lightly with salt and pepper. Drizzle the oil mixture on top and mix well to coat.

Cook the chicken for 10-15 minutes, stir-ring several times until done.

Garnish with parsley and serve.

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Cook Time: grill for 10-12 min Yield: 6 servings

Ingredients 1 ½ tbs. freshly squeezed lemon juince

2 tbs. olive oil

1 tbs. butter

1 tbs. Dijon mustard

4 garlic cloves, minced

2 dashes cayenne pepper

2 dashes salt

1 tsp. dried basil

1 tsp. dried dill

2 tsp. capers

3 lbs. fresh salmon fillets

Directions In a small sauté pan over medium heat, combine lemon juice, olive oil, butter, mustard, garlic, pepper, salt, basil, dill, and capers. While stirring, bring to a boil. Reduce heat and simmer for 5 minutes.

Place salmon fillets skin-side down on a piece of heavy duty foil with edges fold-ed up, to make a pan. Pour sauce evenly over the fish.

Place fish on grill and cover with a lid.

Barbecue over medium-hot coals for 10-12 minutes, depending on thickness of fillets. Fish will be flaky and light pink in color when cooked.

Grilled Citrus Salmon

Chicken & Fish

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Sesame Ginger Cod Ingredients 1 fillet of cod, cut into serving size pieces

Salt and pepper

Ginger powder

2 tbsp olive oil

1 tsp fresh ginger, grated

1/4 cup rice vinegar

1 tbsp soy sauce

Juice 1/2 lemon

1 tbsp honey

1 tbsp sesame oil

Directions Season the cod pieces with salt, pepper and the ginger powder and pan-fry in olive oil until flakey.

Whisk together the fresh ginger, vinegar, soy sauce, lemon juice, honey and sesa-me oil, then pour over the fish.

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Ingredients 1 cross section watermelon (1″ thick)

1 tablespoon olive oil

Sea salt

2 wild caught salmon filets, skinned

¼ cup sweet chili sauce

1 teaspoon Sriracha sauce

2 tablespoons soy sauce

2 tablespoons rice wine vinegar

1 tablespoon dark sesame oil

2 tablespoons toasted sesame seeds

Directions Cut watermelon into 2 planks approximately 1” thick, 6” long and 3” wide. Add olive oil to skillet and bring heat to medium high. Add watermelon and sear for approximately 2 minutes on each side, or until watermelon flesh is beginning to caramelize. Remove from skillet, season with sea salt and set aside until fish is ready.

Keep heat on and add fish to skillet used for watermelon; leave residual juices and oil in there. Saute for approximately 5 -6 minutes per side until cooked through and fish is lightly browned on the outside, firm and flaky.

In a small bowl, whisk together chile sauce, Sriracha sauce, soy sauce, vinegar, oil and sesame seeds. Pour over fish dur-ing last 2 minutes of cooking to glaze salmon and warm up.

To serve, place fish atop seared water-melon plank and spoon extra spicy sesa-me sauce from pan over the top.

Spicy Salmon on Seared Watermelon

Chicken & Fish

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Cooking Time: 50-60 min

Ingredients 1 large sweet potato (try purple)

2 large carrots

1 onion quartered

1 beet

3 tablespoons olive oil

1 teaspoon salt

1 teaspoon pepper

1 teaspoon herbs (rosemary or thyme)


Cut carrots, sweet potato, and beet into one inch cubes. Toss vegetables with olive oil, salt, pepper, and spices. Bake for 25-35 minutes, until tender. Turn once with a metal spatula.

Enjoy!


Ingredients 7-8 sm. beets (select a variety such as Chioggis, golden, and red beets)

for chimichurri -

¼ c. extra-virgin olive oil

2 tbs. red wine vinegar

1 sm. shallot, thinly sliced

½ c. coarsely chopped fresh flat-leaf parsley

1 tbs. finely chopped fresh oregano

½ tsp. fine sea salt

¼ tsp. dried red pepper flakes


Pierce the beets with a fork, place them in a small baking dish, and cover with a snug-fitting lid or wrap the dish tightly with aluminum foil. Bake the beets for 45-60 minutes, until fork-tender. Remove from the oven and allow to cool.

While the beets roast, prepare the chimichurri. Combine the olive oil, wine vinegar, shallot, parsley, oregano, salt and red pepper flakes in a small bowl. Whisk thoroughly and set aside.

Remove the skins from the beets. Slice the beets crosswise ½-inch thick. Care-fully toss the beet slices with the chimichurri and serve immediately.

Roasted Winter Veggies

Roasted Beets with Chimichurri

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Ingredients 1 tablespoon coconut oil

4 to 6 cloves garlic, crushed

1 teaspoon grated ginger

2-3 bunches of kale, rinsed and chopped

1/4 -1/2 cup of water

Optional Seasonings:

Brown Rice Vinegar

Ume Plum Vinegar

Freshly squeezed lemon juice (my favor-ite)

Wheat free tamari (my favorite)

Sea Salt

Toasted Sesame Seeds

Directions

Heat oil in a large pot over medium heat. Add garlic and ginger and sauté about 15-30 seconds. Quickly add the chopped greens and water and continue to stir.

After about 4 to 6 minutes, or when greens are tender, remove from heat. Sprinkle with your favorite seasonings, to taste. Our favorite combinations are sea salt, lemon juice and tamari. Toss Gently and serve.

Cooking Time: 30 min Yield: 4 serv.

Ingredients ½ c. raw pecans

16 oz. Brussels sprouts

2 tbs. apple cider vinegar

1 tbs. plus 1 tsp. honey

1 tbs. brown mustard seeds

1 sm. shallot, minced

¾ tsp. fine sea salt

Freshly ground black pepper

1 tbs. extra-virgin olive oil

1 sweet-tart red apple, such as Braeburn or Pink Lady, cored and diced


Arrange pecans in a single layer on a

baking sheet and toast until golden brown and fragrant, about 8 to 10 minutes. Cool for 5 min and then coarsely chop.

Thinly slice the brussels sprouts cross-wise into ¼ inch rounds. Remove any of the woody stem that remains and, using your fingers, break up the sprouts into thin ribbons. Set aside.

Dressing: whisk together the cider vine-gar, honey, mustard seeds, shallot, salt, and pepper to taste. Set aside.

Warm oil in a large skillet over medium heat. Add the shredded brussels sprouts and sauté, stirring, about 5 minutes. Add the dressing and cook for 1 to 2 minutes longer. Remove from the heat. Toss the apples and pecans with the brussels sprouts. Serve immediately.

Braised Kale or Chard with Garlic and Ginger

Shredded Brussels Sprouts with Apples and Mustard Seeds

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Cooking Time: 30 min

Ingredients 1 head cauliflower (1½ - 2 lbs./750g – 1kg)

2 Tbsp canola oil

1 tsp cumin seeds

3 white potatoes, peeled and cut into 1-inch (2.5-cm) pieces

2 – 4 Tbsp peeled and grated fresh gin-ger


¾ tsp ground turmeric

½ tsp cayenne pepper

Salt

¼ c. (1/3 oz/10g) finely chopped fresh cilantro

½ tsp garam masala

Directions Separate the cauliflower florets and cut them into 1½-inch (4-cm) pieces. Peel the cauliflower stem and cut crosswise into slices 1/8 inch (3 mm) thick. Chop the leaves, if any, and add the cauliflower.

In a large saucepan, heat the oil over me-dium-high heat. Add the cumin seeds and fry until they turn several shades darker, about 30 seconds. Add the pota-toes and sauté until lightly crisped, about 5 minutes. Add the ginger, garlic, turmer-ic, and cayenne and mix well.

Add the cauliflower, 1½ tsp salt, and ¾ cup (6 fl oz/180 ml) water and mix well. Reduce the heat to low, cover, and cook until the cauliflower is very soft, about 7 minutes. Uncover the pan, raise the heat to medium-high, and cook until the ex-cess moisture evaporates, about 5 minutes. Adjust the seasoning. Sprinkle with the cilantro and garam masala and serve.

Spiced Cauliflower & Potatoes NOTES:

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Ingredients

1 Napa cabbage (wombok/wong bok/

Chinese leaf/asian cabbage) quartered

lengthways and sliced into 2 inch pieces

1/2 cup salt

12 cups water

2 tablespoons Korean pepper powder*

1 tablespoon raw sugar

1 1/2 tablespoons chopped dried porcini

mushroom

1 tablespoon chopped nori (dried sea-

weed)

8 garlic cloves, minced

2 tablespoons fresh grated ginger

1 cup grated/ribboned white radish

2 chopped spring onions (whites and

greens)

Directions Place chopped cabbage, water and salt in a super large bowl. Press down on the cabbage to make sure it is submerged under the salted water. Cover with cling wrap (put some weight on top if you have to). Soak overnight or at least 8 hours.

Prepare all the other ingredients and place them in a small bowl. Unwrap the cabbage bowl and drain all the water. Remove the cabbage into separate super large bowl. Add the spice and radish mix to the cabbage and mix gently with your hands until the cabbage is thoroughly coated with the spices.

Spoon the cabbage mix and any liquid that has accumulated in a large 5 litre glass jar with a tight lid. (I used a 5 litre Fido jar with a flip top suction lid). Secure the lid tightly and place the jar in a quiet corner of your kitchen. Within the first half an hour, you will notice the cabbage set-tling down as it sweats and more liquid is released. An hour later, the level of the cabbage would have sunk further. Leave the jar to rest undisturbed in this spot for 48 hours. During this time, you will notice that the empty space in the jar is starting to get cloudy. This is the beautiful fer-mentation gases brewing and working their magic to create a tart kimchi.

After the 48 hours have passed, your kim-chi is ready to eat. If you desire a stronger tasting kimchi, rest the jar for another day or two. Once you are satisfied with the taste, spoon the kimchi in all it’s glory into a large 3 litre jar or three 1 litre jars and store in the fridge for up to 3 or 4 weeks.

Vegan Kimchi

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Fermented foods are foods that have gone through a very stinky process called lacto-fermentation. Fermentation not only preserves food but also creates healthful acids, bacteria and important vitamins. During this process, natural bacteria will feed off of the sugar and starch in the food creating lactic acid. Normally, we try as hard as we can to prevent bacteria from tainting the food we eat but there is a difference between bacteria that is healthy for your gut and bacteria that isn’t. Lactic acid bacteria, the bacteria that carries out the fermentation process, is the world’s best killer of harmful bacteria.

Common fermented foods include:

Yogurt

Kombucha

Miso

Sauerkraut

Kefir

Pickles

Peppers

Carrots

Green beans

Various other vegetables

While fermented foods are making there way back into the mainstream and are available in stores, the level of fermentation you can accomplish at home is much different than most store bought fermented foods.

Why eat fermented foods?

What can all that lactic acid do for you, you ask? Lactic acid improves the nutritional value of food, regulates the intestines, improves the digestion of lactose, can control some types of cancer and cholesterol levels.

Fermented foods are potent detoxifiers and contain high levels of probiotics, even more than probiotic supplements. This makes them ideal for optimizing your gut flora. In addition to helping to break down and eliminate heavy metals from your body, beneficial gut bacteria perform several surprising functions, including:

Mineral absorption

Nutrients such as B vitamins and vitamin K2 (vitamin K2 and vitamin D are necessary for integrating calcium into your bones and keeping it out of your arteries

Regulating dietary fat absorption

Lowering your risk for cancer

Improving your mood and mental health

Preventing acne

How do I get started?

Now that you know how awesome fermented foods are for you are you ready to make some of your own? We hope so! Nourished Kitchen has some fantastic fermentation recipes to help you get started. If you’re really interested in a fermentation crash course check out the 5th annual Portland Fermentation Festival this month on Thursday, October 16th. This stinky Portland party will have pickled vegetables, kraut, fermented bread, fermented meats/fish, fermented dairy (yogurt, kefir), plenty of kombucha and delicious soy ferments (miso, tempeh) available to taste test and purchase as well as DIY tips for home fermenting. Fun!

Why Eating Fermented Food is Great for Your Health




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Well-made bone broth, in addition to being tasty and the basis for our Grandmothers’ good soups and stews, is also a fabulous natural source of glycosaminogly-can. These compounds, of which chondroitin sulfate is a great example, form much of the structure of the extracellular matrix and, as such, their provision can be useful in many types of tissue healing. Perhaps our Grandmothers’ Rx of chicken soup for the stomach flu was founded on an intuitive understanding of the way that such broths can help to soothe and heal an irritated g.i. mucosa and stimulate the immune system.

Bone broth is pretty simple to make. Here are some suggestions:

Prep: Bones from beef, lamb, wild game, chicken, turkey, duck … all can be used to make a good broth or stock. Bones from roasts, etc. can be saved in Ziploc bags in the freezer until it’s time to make up a batch of stock, and often they can be bought, too, from local natural foods stores or butchers.

Of course, bones from free-range or organic animals are best.

The best bones to use are those with plenty of cartilage … so think knuckle bones from beef, lamb shank bones, neck bones are excellent, “ox tail” makes a fine stock; from poultry, again the neck is great, as are the leg and thigh bones, and the breast bone (where that flimsy cartilage is).

Add ingredient: To make the broth, fill a big stock pot full (you can’t use too many) with bones. Just cover the bones with water (not too much), and add a few cut up carrots, celery, and onions, a few bay leaves, and any other simple spices that are desired, such as parsley, sage, rosemary, or thyme.

A splash of something acidic is important to add, perhaps 1/2 cup of white wine or 1/4 cup of apple cider vinegar. The acid will help to draw additional minerals out of the bones.

I generally do not add salt, but salt can be added when the broth is drunk or used in cooking.

Simmer: Bring the pot slowly to a simmer, but not to a boil. What you want is the kind of simmer that has a few bubbles leisurely streaming to the surface every couple

seconds. If the pot boils more vigorously, it tends to make a broth that is not as tasty.

Often some ‘gunk’ will rise to the top of the pot at the beginning of the simmer; this can be skimmed off with a strainer or a spoon and discarded.

Now, just let the pot rest there on the stove … for a minimum of 8 hours, all the way up to 24 hours. The longer the bones simmer, the more GAGs and minerals will be drawn from them. Simple give them a little stir every few hours or so. When the bones start to sound hollow, you’ll know that they’re getting done. If you pull one out and look at it, it should look pale and the ends of the bones should be dissolved. Small bones will even be soft.

Enjoy now or save for later. The broth is delicious to drink hot (with a pinch of sea salt added), and it is the perfect thing to use as a base for soups, stews, and for cooking grains like rice or quinoa. Once the broth is done simmering, turn off the heat, allow it to cool, and then remove the bones and strain the broth.

After it cools, put the broth in containers to refrigerate.

Once chilled, skim fat from the surface of the broth.

Bone broth stays fresh about a week in the refrigerator, or it can be frozen (and labeled! …all broth looks the same when frozen).

A great ‘test’ to see if it’s well-made is whether, after it’s been chilled, it congeals … even perhaps becoming a bit of a loose Jell-O consistency. This is a sign that there are lots of GAGs and natural gelatin in the broth, which is what you want for healing.

Successful Bone Broth




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Bone Broth Soup

Ginger & Turmeric Honey Bomb

Cooking Time: 12-24 hrs

Ingredients 6 cups, roughly, of chicken bones

4 cups chopped vegetables (onion, car-rots, leeks, parsley)

¼ cup vinegar

Cold filtered water

Directions Place the chicken bones in a slow cooker and pour vinegar over them. Toss. Place vegetables on top and add enough cold water to cover. Cook on low for 12-24 hours. Add more water if needed to keep ingredients covered. Strain the veggies and bones from stock. Cook to room temperature and skim fat if desired. Refrigerate up to 5 days.

Cooking Time: 30 min

Ingredients ½ cup honey (organic, unheated)

2-4 tbsp. freshly grated ginger (or ground ginger)

2 tsp ground turmeric (or freshly grated turmeric if you can find it)

1 organic unwaxed lemon, freshly grated zest

2 pinches ground black pepper

Directions Stir together all ingredients in a bowl. Aim for a really strong flavor. Store in a glass container. Boil a cup of water and let slightly cool (to keep the benefits from the honey intact), stir in a few teaspoons of the honey mixture and drink. You can of course add this to your favorite brewed tea as well!

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Health Boosts

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Honey does a lot more than just sweeten your tea. Honey has some pretty incredible healing benefits dating all the way back 4,000 years. In ancient Egypt, honey was used prominently in the maintenance of everyday life as well as during the preparations for death. In ancient Greece honey was used as a base for many of Hippocrates’ formulations. Honey was even used as battlefield medicine from the time of The Iliad to World War I. Isn’t that amazing?

Medicinal honey can treat:

Immune Support and Allergies

Cough and Arthritis

Cuts

Diaper Rash

Nasal Congestion

Sinusitis

Stomach Ulcer

Special tip from Dr. Saccomanno:

You can make medicinal herb infused honey for an extra punch of wellness. Dr. Saccomanno’s favorites are St. Johns Wort (great for battling seasonal affective disorder) and Rosehips with Reishi mushroom (for lung health). Wondering how to infuse honey? Find out here. Medicinal infused honey would make a fantastic Christ-mas gift. Check out our other easy DIY Christmas gift ideas.

What do you mean by “medicinal honey”?

We mean well-raised, chemical-free, un-heated raw honey. It’s true, natural honey does vary greatly. Does that make some honey more or less effective than other honey? Not necessarily. Some honey can have enhanced effects but that doesn’t make it better or worse than other honey. For instance, maybe you know someone in one part of the world that raves about using their honey as a chest-congestion cure-all. It’s probably not considered that the honey in that region is collected in a grove of eucalyptus trees.

Different types of honey vary in the amounts of minerals and vitamins because each type is composed of a unique blend of nectars. Manuka honey, for instance, is

indisputably medicinal. The concentration and composition of the vitamins and minerals in this honey make it supercharged with just the right balance of healthful goodness. Here in the states, our most medicinal honey is buckwheat honey. Buckwheat honey is rich, dark and also highly charged with minerals and vitamins.

Knowing that you can get such wonderful benefits from good, raw honey makes it a little easier to splurge on the stuff that’s really worth it. When buying honey for medici-nal purposes, be sure that you’re asking these questions:

Do you use chemicals in your hives? You’re going to want chemical-free herbals methods only.

How do you feed your bees? Stay away from apiaries that feed their bees high-fructose corn syrup or boiled sugar-water. Bees should be fed their own honey.

How do you re-liquefy your honey? Try to stay away from honey that’s been heated very much. The heat re-duces the effectiveness of medicinal honey.

Has the honey been filtered? Only the biggest particles should be strained out without applying pressure and heat.

When was your honey harvested? For those of you with allergies, try to get honey that was harvested in the Spring as it tends to provide better allergy protection. For stronger allergy protection, get honey that was harvest-ed at the end of the previous summer.

Is the honey pasteurized? Health and taste can be lost during the process of pasteurization. Unpasteurized hon-ey is preferred.

Do you harvest with an electric knife? The heated knives that some beekeepers use to harvest honey can super heat the honey which decreases healthy enzymes.

Where are you? If your local beekeeper has passed this gauntlet of very Portlandia-esque questions make sure that their apiary is in your area. Just because they’re sell-ing it locally doesn’t mean it was produced locally. Make sure that the bees are collecting from the same plants as where you live.

Read the full blog: www.redleafclinic.com

Medicinal Honey




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Staying healthy this season can be easier than you think. As we transition into fall and brace ourselves for winter, it’s a good idea to arm yourself with a few tools to stay happy and healthy. Here a few tips from Dr. Lasse to boost your immune system and prepare for cold and flu season.

Adding Ginger and Garlic to Your Food

Using these herbs regularly is a simple (and delicious!) step you can take to boost your immune system. Garlic stimulates the activity of immune system cells that destroy cold and flu viruses. Allicin, an antibacteri-al, antifungal, antiviral, and antiprotozoal, is one of the immune stimulating nutrients in garlic that is released when you cut, chop or crush the cloves. Ginger reduces fevers, soothes sore throats, and encourages coughing to remove mucus from the chest. The chemicals shagaols and gingerols in ginger give it that spicy kick that stimulates blood circulation and opens your sinuses. Improved circulation means that more oxygen is getting to your tissues to help remove toxins and viruses. Two fantastic natural antibacterial for staying healthy this season.

Getting the Rest You Need

This can be a real challenge for some of us, but getting the rest your body needs is an integral part of keeping your immune system up to date on the current virus fighting protocols. Circadian Rhythms, your body’s internal clock, work to keep your body running smoothly by controlling temperature and the release of hormones. In general, you will feel best when your lifestyle is in line with your circadian rhythm. It’s wise to establish healthful routines of eating, exercising and sleeping that work for you and you can stick with every day so you can focus on staying healthy this season.

Adding Bone Broth to Your Diet

A healthy digestive system is the keystone of good health. When made from scratch with bones from pasture raised beef or chicken or other healthy animals, broth is not only easy to digest, it actually helps to

strengthen the digestive system. Bone broth inhibits infection caused by cold and flu viruses, for example, and fights inflammation, courtesy of anti-inflammatory amino acids such as arginine. It contains valuable minerals in a form your body can easily absorb and use, including calcium, magnesium, phosphorus, silicon, sulfur chondroitin, glucosamine, and a variety of trace minerals. Check out Dr. Lasse’s recipe for delicious bone broth.

3 Ways to Winterize Your Health




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1) Vitamin D: Flu correlates precisely with the darkest times of the year so we know there is a seasonality/Sun influence. In one study, people who were given vitamin D were three times less likely to report cold and flu symptoms than the placebo controls. A low dose (800 IU/day) not only reduced reported incidence, it abolished the sea-sonality of reported colds and flu. A higher dose (2000 IU/day), given during the last year of their trial, eradicated all flu.

Compared to individuals with serum vitamin D levels of > 30 ng/ml, those with levels < 10 ng/ml had 55% higher odds of a recent URI.

To fully activate Vitamin D we need healthy liver and kidneys: remember your Castor Oil Packs and to end your showers with a cool spray to the kidneys.

2) Probiotics: Probiotic consumption shortens duration and severity of cold and flu. This study was in the Journal of Pediatrics, 2009.

Children aged were assigned randomly to receive placebo, or probiotics.

Look at these amazing results! Relative to the placebo group, those receiving probiotics ….

reduced fever incidence by 72.7%,

coughing incidence by 62.1%,

runny nose incidence by 58.8%.

Fever, coughing, and runny nose duration was decreased 48%

Antibiotic use incidence was reduced, relative to placebo, by 84.2%

3) Mushrooms: Adding shitakes (and other mushrooms) to your diet boosts your immune health.

Mushrooms have immune system balancers in their cell walls

Secrete substances that fight bacteria and viruses

Easily added to stir-fries or make some mushroom soup with a strong bone broth…

4) Elderberry: Widely researched and shown to have antiviral activity. Tasty in its syrup form this is easy to take throughout the season and great for kids and adults alike

Cold and F lu Prevention




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Paleo Cookie Recipe

Fresh Blueberry Crumble


Ingredients 3 cups Blanched Almond Flour

½ cup Virgin Coconut Oil, unrefined

½ cup Pure Maple Syrup

2 Eggs

1 tsp Baking Soda

1 tsp Salt

1 tsp Vanilla Extract

1 ½ cups Semi-Sweet Chocolate Chips


Combine dry ingredients. In a separate mixing bowl, beat together eggs, syrup and vanilla with hand mixer. Pour the wet ingredients into dry and mix. Melt coconut oil, pour into batter and blend until combined. Stir in chocolate chips. On parchment lined baking sheet, drop tablespoon-sized balls of cookie dough. Bake for 15 minutes.

Let cool and serve with a cold glass of almond milk!

Cooking Time: 30-40 minutes Yield: 6 servings

Ingredients 2 pints of fresh blueberries

Juice of 1 lemon

1 cup almond meal/almond flour

¼ cup chopped macadamia or walnuts

¼ cup melted butter or coconut oil

2 tablespoons maple syrup

¼ teaspoon cinnamon

2 pinches of sea salt


Place the blueberries in a 9 inch x 9 inch baking dish, and squeeze the juice from half of the lemon over them. Toss slightly to coat the blueberries with the juice.

In a mixing bowl, combine the almond meal or flour, macadamia nuts, melted butter, remaining lemon juice, maple syrup, cinnamon, and salt.

Spread the nut topping evenly over the blueberries, and bake until the fruit is well cooked/bubbly and the topping is golden brown (approximately 30-40 minutes)

Sweet Treats

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Almond Butter Cups Cooking Time:40 minutes Yield: 24 cups

Dark Chocolate Shells 2 Tbsp. coconut oil, melted

2 Tbsp. coconut butter, softened

1/4 c. unsweetened cocoa powder

1 tsp. maple syrup

1/4 tsp. vanilla extract

Pinch of sea salt

Pinch of cinnamon

White Shells 3 Tbsp. coconut oil, melted

3 Tbsp. coconut butter, softened

1 tsp. maple syrup

1/4 tsp. vanilla extract

Vanilla seeds from 1/2 a vanilla bean pod -Slice vanilla pod vertically down the middle and scrape out the seeds

1 Tbsp. shredded coconut

Filling

3 Tbsp. almond butter (or whatever nut butter strikes your fancy)

1 Tbsp. coconut oil

1 tsp maple syrup

Pinch of sea salt

Directions

In a mixing bowl. , whisk together all of the ingredients for the dark shell mix. In another mixing bowl, whisk all of the in-gredients for the light shell mixture to-gether.

Place paper liners in a 24-mini-muffin baking pan and spoon a 1/8 inch layer (about 1 tsp.) of the dark shell mixture in the bottom of 12 of the muffin spaces and repeat with the light mixture for the re-maining 12 muffin spaces.

Place the tray in the refrigerator or freez-er to solidify. While the first layer is set-ting, mix up your filling and place in a quart-size plastic bag or pastry bag . Snip a tiny corner off of the bag with scissors.

Take the shells from the fridge and pipe a small amount (about 1/2 tsp.) of the filling into the center of each one, leaving some of the edge visible.

Once all of the filling is piped into the bot-tom shells, cover each cup with the re-maining dark/light shell mix and place in the fridge/freezer to set.

Serve cold or at room temperature.

Sweet Treats

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Documents

We LOVE food at Red Leaf Clinic. We talk about it all …2 2 We LOVE food at Red Leaf Clinic. We talk about it all the time and are always trying out new recipes that are filled with