Sorrel Soup

Here is a recipe that will feature in our first Primal Seasons Spring Workshop this October. I’ve found it in Hugh Fearnley-Whittingstall’s fabulous book: The River Cottage Year. It’s in the April chapter.

The sorrel I found in our garden, purposefully planted in the wettest area of our pumpkin patch. So far only the chickens and our sheep were interested in it. That changed tonight when I made this marvelous soup.

Be warned! This is a very filling meal. I had multiplied the recipe to accommodate a dear friend who had joined us for dinner. That was unnecessary, we found out. Hence I changed the “Serves” from 2 to 3.

So here it is:

Primal Seasons Sorrel Soup

Sorrel Soup

★★★★★

Servings: 3 | Difficulty: Easy

Ingredients:

75-100g fresh sorrel, a few good handfuls

50 g butter

1 onion, finely chopped

1 large leek, finely sliced

2 medium carrots, chopped

600 ml good chicken stock

2 T long grain rice, well rinsed

15 ml double cream

salt

pepper

To finish:

3 eggs

15 ml cream

Directions:

Wash the sorrel well and trim off any particularly coarse stalks.

Melt a knob of butter (25 g) in a saucepan over a low heat and add the onion, leek and carrots.

Sweat gently for about 5 minutes, so the vegetables are slightly softened but not coloured.

Add the chicken stock and the long grain rice. Bring to the boil and simmer until the rice is completely tender, about 15 min.

Ladle the soup into a blender, adding the raw sorrel, the remaining butter and the double cream. Blend until completely smooth (depending on the capacity of your blender, you may have to do this in two batches).

Return the soup to the pan, reheat thoroughly without boiling and adjust the seasoning with salt and pepper.

To finish: The perfect poached egg

Poach the eggs one at a time.

Break each egg (which should be at room temperature) into a cup, being careful not to break the yolk.

Bring a small pan of lightly salted water to the boil. When it is boiling rapidly, stir fast with a large spoon to create a vortex.

Pour the egg into the centre of the vortex, place the lid on the pan and turn off the heat. Leave for exactly 2 minutes.

Serve the soup in a warmed bowl with the drained poached egg in the centre and an extra little blob of cream beside it.

Source: The River Cottage Year, p. 94

Enjoy!

Better pictures will follow. Promised!sorrel-soup

 

Simple Spelt Sourdough Bread

OK ok, you’ve seen several recipes for spreads, jams and curds to put on bread. Here is the very carrier, a simple straight forward Spelt Sourdough bread.

I’ve found the recipe in Andrew Whitley’s book: Bread Matters. A very good book if you feel like getting serious about baking your own traditional breads. After baking rye sourdough breads as described by Sandor Ellix Katz with varying results over the past years, this spelt bread seems to work every single time. The other benefit is the short and simple fermentation process here. Normally the making of rye sourdough bread will take three fermentation steps over up to 24 hours. For a good working 100% rye sourdough bread recipe visit my dear friend and colleague’s, Rani Silva, website!
This easy spelt sourdough recipe here only requires a one step fermentation of 12 hours.

Grain millOnce you’ve tried this recipe a few times and have bought the above mentioned book, you might consider the purchase of a grain mill. After years of slogging with a hand-operated Jupiter one, I’m now blessed with a Hawo’s Queen 2 electrical mill. Thanks Mum and Santa! 🙂
The difference it makes to have freshly ground flour for baking sourdough bread is tremendous! Apparently, most of the vital nutrients in grains oxidise and break down very shortly after the milling into flour.

Due to the sourdough fermentation the spelt and its gluten seem to be well digestible even by people like my dear wife, Lydia, who is normally very sensitive to gluten.

For this bread you will require a rye flour sourdough starter. Yes: rye. If you don’t have ‘weird’ friends who keep such a pet in their fridge or your house sitter threw your 300 year old sourdough starter out… (like Lydia managed to do once ;-)), make your own!

It should only take you 4-5 days in a warm spot (28-30°C) in your kitchen. A sourdough starter relies on the wild yeasts present on the grains/flour and in your kitchen environment. Each grain (wheat, spelt, rye, rice, barley…) and locality will develop a different sourdough culture, depending on the yeasts present.

Start with 25 g rye wholemeal flour and 50 g of warm (40°C) water. Stir it well. Keep it in a plastic tub with a simple lid that snaps into place or can easily flip open when pressure builds inside.

Each day add 25 g rye flour and 50 g or warm water, stir and return to its warm spot.

On day 4 your starter should start bubbling and taste lightly sour/fruity.rye sourdough starter

You can start using it in recipes now or keep it in the fridge until you need it. Then pull it out to warm to room temperature and add 1/2 cup or rye flour and 1/2 cup of warm water. Stir it well and wait til it starts bubbling again. This can take 8-12 hours. You are now ready to use your starter in a recipe like the one below by Andrew Whitley.

I suggest you double this recipe and bake two breads at a time. These loaves have a tendency to disappear rather fast. Should you have too much, just slice one loaf after a day or two and freeze it for later toasting and use.

Simple Spelt Sourdough Bread

★★★★★

Prep Time: 12 hours | Cook Time: 40 mins | Servings: 1 loaf | Difficulty: Easy

Ingredients:
80 g Rye Sourdough starter

350 g warm water

500 g stoneground wholmeal flour, Spelt

8 g sea salt

50 g seeds, optional (Sunflower-, Pumpkin-, Sesame-, Poppy seeds…)

Directions:
To make the bread, disperse your refreshed rye sourdough starter and salt with a whisk in the water and then mix in the flour and seeds. Knead to develop the gluten and adjust the moisture so that the dough is very soft.

Sourdough

Any structure that you create by tight moulding will largely subside during a long proof, so do not expect a fine-domed top to a loaf such as this.

Dough before rising

Dough in tins before rising

Place the dough in a greased and flour dusted loaf tin, cover it with a loose plastic bag and leave to rise. Do not put the tin in an especially warm place unless you want to hurry the process along. At an average kitchen temperature of about 20°C, this dough should rise in 10-12 hours. In winter I tend to put it onto the cupboard shelf above the crock pot with our continuous bone broth.

Before baking

The risen dough in the tins

Bake in a hot oven at 230°C, reducing the temperature to 200°C after 10 minutes or so. Bake at 200°C for another 30 min for a total baking time of 40 min.

Freshly baked bread

The finished bread

Since all the flour in this loaf has been fermented for a long period, the crumb will be markedly sticky immediately after baking, so it is better to leave it for a day before cutting it. Its keeping quality, however, is remarkable. Even better, the science suggests that a long rise with lactic acid bacteria from the rye sourdough starter and its unique micro-biom will neutralise almost all the phytic acid present in the wholemeal flour bran, making important minerals such as iron, magnesium, calcium and zinc more available to your body than they would be in an ordinary yeasted wholemeal bread.
———————-

So there you have it! Feel free to post your success stories or accidents below!

Best of Success and Bon Apetit!

Spelt Sourdough Bread

 

Lemon Curd with Honey – a nourishing treat!

Here is another Classic – that had escaped my attention until I came acroos Fergus Henderson’s and Justin Piers Gellatly’s “The Complete Nose To Tail” cook book. A Must-Have, like Julia Child’s books!

Lemons

Being blessed with 15 chooks and a rooster, meaning: a constant supply of fresh eggs, 14 bee hives, abundantly producing lemon and lime trees and a love for good butter, what else to make but Lemon Curd?! It has become a staple in our kitchen.

Here it goes:

Lemon Curd with Honey

Prep Time: 10 mins | Cook Time: 10 mins | Servings: 1 litre

Ingredients:

6 lemons, juice and finely grated zest of,  or limes or 4 oranges
200 g unsalted butter, cut into small cubes
410 g honey
6 large eggs, lightly beaten
1 pinch vanilla powder
1 pinch sea salt

Directions:

Place the lemon juice and zest in a large heatproof bowl with the butter and honey. Set the bowl over a saucepan of simmering water, making sure the water doesn’t touch the base of the bowl. Leave until the butter has melted, stirring occasionally, then whisk in the beaten eggs.

Cook in that bowl for about 10 minutes, whisking every 2-3 minutes, until the lemon curd has thickened. Watch the simmering water to make sure it doesn’t boil rapidly or the eggs will curdle.

Once the curd has thickened, strain it through a fine sieve, then fill into clean jars and seal. It will keep for up to 3 months in the fridge.

Have Fun and Enjoy!!!

Lemon Curd

Pflaumenmus – good old style German plum jam

Plum tree

Ever wondered what magic your grandma was putting into those jars when you were growing up? I have.
…and never really investigated until now. Living on the opposite side of the world now – where people hang upside down – no written records could be found either. Not that I would have been able to read my grandmother’s old German handwriting.

Plums in stone pot

What helped was this marvellous hande-made stone pot, which Babak imports from Iran. Google came to the rescue when my neighbours plum tree was dumping a ton of fruit on the lawn. Add New Zealand plums, a faint memory of childhood Bliss, a ‘googled’ a.k.a. ‘researched’ German recipe, and a Persian stone pot and voila! There it is: A perfect plum jam/Pflaumenmus that comes very close to Grandma/Oma Lieselotte’s magic!

Plums with spices

Just in case you don’t have a Persian stone pot, get one! Haha! Of course, you can probably use your ‘Roemertopf’, still remembering its 1970’s glorious days. A good old (and boring) baking dish with lid will highly likely do the trick too.
You can get these pots in Auckland, NZ, from the Wise Cicada in Newmarket or Farro Fresh.

Plums with sugar

The original recipe was with brown sugar. I took the freedom to replace it with organic coconut sugar. Have also ramped up the variety of spices. The apricot kernels are there for some bitterness. I remember the highlight of my grandmother’s ‘Pflaumenmus’ always was the whole walnut in each jar. They were delicious when you opened them after they had months to marinate in plum aroma.

Baked plums

If you have fresh (mold free) walnuts, make sure to bake them with the plums to sterilise them. Remember to fish them out temporarily while you puree the plums with your hand mixer! Back in they go afterwards.

Baked plums

Here we go:

Pflaumenmus / German Plum Jam

★★★★★
Prep Time: 3 hours | Cook Time: 2 hours | Servings: 3 liters | Difficulty: Easy

Ingredients:

3 kg plums, really ripe
200 g organic golden sugar
300 g organic coconut sugar
2 T cinnamon
5 cloves, ground
10 cardamom seeds, ground
1/4 t vanilla powder
1 star anise, ground
3 apricot kernels, whole (alternatively use 3 whole walnuts)
1 pinch sea salt

Finished plum jam

Directions:

Clean the plums, half them and remove the stones.
Toss the plums with the sugars and ground spices.
Put into a stone pot or baking dish and let sit for 2-3 hours to release some of the juice.
To save time you could also boil the plums with sugar and spices in a pot to realease the juice.
If using a stone pot put it into your oven, leave the lid off the pot, but in the oven, so it warms up too. With your oven set to Baking or Fan Baking start with 120°C for 20 minutes. Increase the temperature every 20 minutes by 20°C (total 60 min) until you reach 180°C. Now put the lid on your pot and bake (no fan) for another 60 min at 180°C.
This will allow your stone pot to heat up evenly without running the risk of cracking. The fan in the first hour will allow a good portion of water to evaporate, which makes for a thicker jam.
At the end of the baking time carefully lift out your hot stone pot. Place it on a heat resistant and stable surface. Now puree the plums with a stick blender into a smooth consistency. Remember to fish out the whole walnuts before blending – if you use that variation!
Fill the jam into hot rinsed canning jars. Turn the closed jars onto their lids and let cool down. Having the jars cool upside down will increase the percentage of properly sealed jars drastically – especially when using recycled ones.
Will keep in your pantry until discovered by your family.

Cooling jars

Now get yourself a slice of freshly toasted rye sourdough bread or grain-free almond bread with a decent LAYER of butter (wait a bit or your butter will drip!) a spoon… I’m sure you get my drift.

Enjoy!

Pflaumenmus

Home made Raspberry Limonade

Raspberry Limonade

The summer is performing at its very best here in New Zealand. Time to brew some refreshing drinks! Yes, beer has been made with freshly harvested stingy nettles earlier this summer, thanks to Amy McComb of Plantrhythms! Want the recipe? Let me know by dropping a comment below!

Back to our low alcoholic treat. I found the inspiration for this one while listening to the audio version of Sandor Ellix Katz’ book: The Art of Fermentation – driving my new pony home to Warkworth from Wellington. 11 hours of fermentation wisdom pouring into my ears while crossing the beautiful North Island of NZ.

German rocket vs...

By the time I got home I was ready for a cool drink and a massage. I’ll leave you to figuring out the details of the massage and provide the recipe for the drink.

This recipe works well year round with organic frozen berries. Any kind of berries will do, as long as they are organically grown. I’ve so far experimented with raspberries, blueberries, blackcurrants, strawberries, acai – all with great results.

Limonade

If you happen to have an abundant supply of fresh berries, you might get away without adding any cultures to start the fermentation process, as there usually are plenty of wild yeasts living on unsprayed berries. I used frozen berries and added the whey from my milk kefir (Vegans beware!), a splash of Kombucha and some Coconut Kefir.

Originally home-made lemonades were made just with whey. Milk Kefir provides a higher percentage of yeast strains that will happily start an alcoholic fermentation, in comparison to for example: Caspian Sea Yoghurt. For any of these cultures, please get in touch with your local Weston A. Price Foundation chapter or drop me a line here. The reasoning with adding more than one starter culture was to get a more vibrant fermentation going fast. In my opinion, it will also provide the limonade with a richer pro-biotic profile.

Be aware that the whey will highly likely introduce some fat to your limonade, specifically if you make your kefir with full fat raw non-homogenised milk, as we do. You can see the that effect in some of the pictures. Whey is the clear liquid separating from the fermented milk solids, see picture below:

Kefir

Yes, you can leave out the kefir whey if you don’t tolerate milk products. In that case I suggest you stick to Kombucha and Coconut Kefir. The coconut kefir that Anita and Terry make in New Zealand (in the same facility that René’s Kombucha is brewed, btw.) is made with the Body Ecology kefir starter. This is a laboratory made dairy-free blend of highly effective pro-biotic cultures.

OK, enough Blurb! If you want to hear more and taste a whole variety of cultured foods and beverages I suggest you check out my Event Calendar, there should be at least one Traditional Cultured Foods demo & degustation class in the pipeline. If not, drop me a line and we’ll see if we can organise one in your area.

Raspberry Limonade

Raspberry Limonade
Makes 3 liters
Ingredients:
250 ml lime juice or lemon juice
1 cup frozen raspberries or other organic berries
20-50 ml whey from kefir
30 ml coconut kefir
30 ml kombucha
1.5 cup coconut sugar
3 l filtered water

Directions:
Stir well in a 3 liter glass jar to dissolve the coconut sugar.
Cover with a cloth and let ferment for 24-48 hours. Stir occasionally.
Filter out the berries and bottle in plastic bottles.
Store in fridge and wait 1-2 days for fizz to build up.
Open carefully.
Enjoy on ice!

Limonade

The plastic bottles are essential!
I know, I know… I’ve made a conscious decision to bottle my Kombucha in glass bottles. Yet plastic bottles allow you to gage the pressure building up inside of them. Glass bottles might explode if not refrigerated! I’m NOT kidding. Be safe! I have had more than one thick-walled glass bottle explode from too much pressure building up inside.
Collect/recycle plastic bottles from a local cafe and then re-use them for your fermented beverage projects!

Have fun and be safe!
PS: Yes, due to the yeasts in the pro-biotic cultures your home-made limonade might have small amounts of natural alcohol in it.

Bone Broth a traditional nourishing food

Now, you might be wondering, isn’t this a vegan raw food blog?!

A bowl of Broth

No, it isn’t. Although I’ve been following that diet for five solid years, from 2001 to 2006, I don’t any longer.

Yes, I still teach raw food classes and a full-on Raw Chef Training. Promoting raw food as a ‘lifestyle’ is just not what I do any longer. I firmly believe however in the empowerment that comes from knowledge and skills in the preparation of great food made from organic ingredients. That includes culinary pleasing raw food – especially raw desserts and snacks AND fermented/cultured foods!.

In my own life, my wife Lydia and I are following more or less the recommendations of the Weston A Price Foundation (caffeine is the exception :-)). In my teaching I strongly support their views on nutrition – from personal experience.

It only took me about two years and several lost teeth to eventually listen to my dear doctor, Damian Wojcik in Kamo, Northland. When he recommended to me to start drinking bone broth to improve the state of my dental health I somehow turned deaf. ‘Only’ two abscessed and a few more pulled teeth later I finally gave in and got myself some beef bones from the Kerikeri Butchery. Imagine a raw food chef: hat pulled down into his face, collar up, frequently looking over his shoulder, tip toeing into a butcher’s door. With hushed voice I asked for beef bones – and got given a shopping bag of bloody animal spare parts. Yes, at no cost! You will find that happen frequently too. Bones are not highly priced items at most butcheries.

Nina Flintstone

To my great surprise, Bone Broth (Stock) made a strong impact on my almost constant sweet cravings and low energy levels. These are things of the past. Many other things have changed since then too. I’m drinking a Raspberry milk shake as I am writing this – made from organic raw milk with raw organic egg  yolks… I guess in that regard, I can still call myself a ‘Raw Foodie’ 😉

Lydia was the one who really got passionate about bone broth in the beginning. She bought a crock pot and made sure it was always filled with hot and nourishing stock – she had been a vegan for 24 years by then!!! Imagine being warm and nurtured and feeling it – from the inside. Nothing does that better than a cup of bone broth with a bit of pickle juice from lacto-fermented brine pickles!

Crock pot

I won’t bore you with all the marvellous properties and benefits of bone broth. You’ll find a truck load of valuable information on the Weston A Price Foundation website or by reading Dr. Natasha Campbell-McBride’s book: Gut and Psychology Syndrome (GAPS).

Before getting into the culinary territory here a quick glance at some logical connections: Upon her struggle with temporary infertility a smart naturopath suggested to our then raw vegan friend: “If you want eggs, eat eggs!” She listened and is now the proud mom of two strong kids!
In a similar fashion, it strikes me as logical to think: “If I want strong bones and joints…” Before committing to painful and expensive surgical procedures on my joints (knees, hips, spine etc.) I personally would consider gelatine rich stock/bone broth an option.

And yes, there is a difference between those vegetarian bullion cubes/powders and real bone broth. Often even the organic versions of these soup powders or pastes have a variety of dubious ingredients that can easily contain or camouflage MSG (like: yeast, hydrolyzed protein, spices…), a chemical you don’t want to add to any person’s diet. I personally stopped using these industrial bone broth substitutes. Try a good miso instead!

And here is the recipe you have been looking for.

BONE BROTH

Yield: Approximately 14 servings. This recipe makes approximately 2-4 liters of broth depending on the size of your crock pot.

Ingredients

  • 4 liter of filtered water
  • 1.5 kg of organic grass-fed beef bones, canon bones/leg bones are best and have plenty of marrow. Ask your butcher to cut them into pieces for you so the fit into your crock pot and you can access the marrow! Organic pasture-fed chicken necks and carcasses are inexpensive and also work great.
  • 2 bay leaves
  • 1 Tbsp of peppercorns
  • 2 Tbsp organic apple cider vinegar, like Bragg’s
  • 1 tsp unrefined sea salt – more or less to taste
  • 2 cloves of fresh garlic or 1 onion cut into quarters, optional
  • 1 whole carrot, optional

Preparation

  1. Brown or roast the bones bones first in a separate pan in the oven. It will caramelize the protein and give your broth a richer flavour. There is usually enough fat on bones to not require extra fat when roasting them. Spread them out on a baking tray and roast at 220°C for 4-5min from one side, turn the bones over and roast for a further 2min from the other side. Make sure NOT to char them!
    Roasted Bones
  2. Place all ingredients in a crock pot and set the heat to HIGH.
  3. Bring the stock to a boil, then reduce the heat setting to LOW.
  4. Allow the stock to cook for a minimum of 8 hours. The longer it cooks, the better (up to 24 hours)!
  5. Strain the stock through a fine mesh metal strainer. Add any meat bits to a soup or eat them as they are.
  6. Place the hot stock into glass jars and seal them for storage in the fridge (for up to a few weeks). Let them cool down on the bench before transferring the jars to your fridge.
  7. The bones can go back into your crock pot for another round – up to 12 times!!! They will release more minerals and gelatine with every round. Just add more apple cider vinegar and sea salt! After a few rounds you might want to add more black pepper corns and a few bay leaves.

You will find that the jars with stock in your fridge turn into a firm jelly. That is caused by the high gelatine content!
If you like, you can skim off any fat that has risen to the top and solidified – consider this “tallow” – and feel free to cook and fry with it or just leave it with your stock for the next soup!

You can drink stock any time of day, before or after meals, or use it as the base for soups and stews! Perfect in any recipe that calls for broth/stock.

Variations

Use any other kind of animal bones you like – chicken, in fact, will take less time due to the smaller pieces. Chicken bones will fall apart after 3-4 rounds.
You can add chopped veggies like carrots, celery and onions for more flavor or variety.
Seaweed, especially Kombu, is a great addition to broth.
For a more smelly, yet gelatine-rich, version a.k.a. fish stock use fish heads! 🙂

For an interesting look at the mineral content of bone broth and the actual mechanism that makes it beneficial for building strong bones and joints have a look at this great article by Kaayla T. Daniel, PhD here!

For an even deeper understanding I suggest you get yourself a copy of “Nourishing Traditions” by Sally Fallon or this little treasure here: ‘Nourishing Broth: An Old-Fashioned Remedy for the Modern World’.

Enjoy and Be Nourished!
René
🙂

Nina cheers!

This is little Nina “Flintstone”. She is living with her dear parents Janaina and Ranieri at http://www.aro-ha.com, where Ranieri is the head chef. 🙂

Strawberry Chocolate Torte – a Summer Treat!

It’s summer! – at least for us on the Southern half of this planet 🙂

That means an abundance of local, fresh, ripe fruit, especially berries! What better to do than to whip up a yummy chocolate torte with it?! Make sure you use organic or spray-free berries though, as the ‘conventionally’ grown ones can hold a lot of pesticides.

Raw Chocolate Strawberry Torte

Should you happen to not dwell on the strawberry side of the globe this torte is easily made with orange slices, bananas or even pears. For a more decadent crust feel free to replace the shredded coconut with macadamia nuts and make sure to sprinkle some bits over the top! B.T.W. the torte below was made in a spring form.

Orange Chocolate Torte

This recipe was introduced to me by my dear friend Matt Samuelson in 2004 and has been a staple in my dessert repertoire ever since.

And here we go!

Strawberry Chocolate Torte
Serves 8

For the crust:

  • 1.5c shredded coconut
  • 1.5c cashews
  • 4-6 Medjool dates, pitted
  • Pinch cayenne pepper

For the filling:

  • 3 avocados, peeled, pit removed
  • 1T vanilla extract
  • 5T organic cocoa powder, raw if you prefer
  • 1/2c Rapadura, raw cane sugar
  • a few drops lemon or lime juice
  • 1 punnet (500g) fresh strawberries, thinly sliced
  • To make the crust, in a food processor grind the shredded coconut into a fine powder. Add the cashews and cayenne pepper. Continue processing to a coarse meal.
  • Add the pitted dates and homogenize until the texture resembles a graham cracker crust. Mixture should be loose and crumbly, yet hold together when pressed tightly.
  • Press the crust into a 9 inch ungreased pie plate. Press firmly to get the crust to hold together. Place it in the freezer or refrigerator to set up while making the filling.
  • To make the filling: place the avocados, vanilla, cocoa and Rapadura in a food processor with the “S” blade and homogenize until completely smooth. Make sure to add a little splash of lemon or lime juice! It will nicely balance the flavours in your chocolate. (Just don’t tell anyone! ;-))
  • To assemble: Divide the filling into 3 equal parts. Spread a thin layer of filling on top of the crust. Next, place a layer of strawberries on the filling. Spread another layer of chocolate filling on top of the strawberries, and then layer more strawberries, another layer of filling and the remainder of the berries.
  • Refrigerate for at least one hour prior to serving.

Be sure to use a very sharp knife, yes VERY sharp!, when cutting this torte. The strawberries have a tendency to slide all over the place when cut with a dull knife.

Strawberry Chocolate Torte

Enjoy!

René
🙂

2012 in Review and new Events Calendar for 2013

Happy New Year Everyone!
May it be a vibrantly healthy and peacefully conscious one for all of us!!!
Thank you for your loyal readership and support in 2012. Below a little statistic summary of the most popular posts from last year. I promise to keep it up in 2013. There is quite a bit in the pipeline 😉 Stay tuned!

My events calendar for the first part of 2013 is posted here. Have a look!
I will have a few dates available to facilitate demo classes and workshops on our way through Europe and Canada from June to August 2013. Please get in touch early so we can align our schedule.

Warm regards and my best wishes,
René
🙂
The WordPress.com stats helper monkeys prepared a 2012 annual report for this blog.

Here’s an excerpt:

4,329 films were submitted to the 2012 Cannes Film Festival. This blog had 16,000 views in 2012. If each view were a film, this blog would power 4 Film Festivals

Click here to see the complete report.

Apple Spice Granola Recipe – a staple in our house

Ever been suspicious of what these supermarket breakfast cereals contain? Often less nutrition than the cardboard boxes they come in.

Here is a time proven raw granola recipe I was introduced to years ago by my good friend and mentor Chad Sarno. Not much tweaking needed to happen since. Some creations are just perfect. Saying that, especially this basic granola recipe is almost crying for some playful changes or addition of ingredients like Maca powder, chia seeds, cacao nibs, Sacha Inchi powder, freeze dried fruit slices etc.. Knock yourself out! 😉

wet nut mix for apple spice granola

Don’t be afraid to substitute or add other nuts and seeds like pumpkin seeds, coconut chips or brazil nuts. Just adjust the amount of date paste to obtain the desired sweetness.

I often use sprouted buckwheat for this recipe as it is a reasonably priced alternative to lot of highly priced nuts, like pecans or walnuts. Buckwheat also dehydrates beautifully into a crispy crunch. I believe the thick ‘slimy’ run-off from the sprouting grains also helps to bind the granola clusters together – similarly to what happens with flax and chia seeds when you soak them.

This brings us to another great little secret wit this recipe. By soaking and sprouting the nuts and seeds and then mixing the wet ingredients with date paste, apples and whatever spices and superfood powders you want to add, you achieve a natural clustered crunchy granola after dehydration. Adding wet and dry ingredients to nuts and seeds before dehydration and then dry the lot together in clusters, bars or any shape, will nicely attach the flavours and hold all other components together.

Now just pop your granola clusters into a bowl, add some banana slices and pour your freshly made almond milk or raw organic Jersey cow’s cream over it and enjoy!

Fresh Fruit Salad with Granola

You are still waiting for the actual recipe, right?!
Here it is:

Apple Spice Granola
Makes 4 cups

  • 1 c pecans or walnut pieces, soaked10-12 hours
  • 1 c almonds, soaked 10-12 hours
  • 1 c sunflower seeds, soaked 10-12 hours
  • 1 c hulled buckwheat, sprouted for 1-2 days
  • 1-2 c date paste
  • 1/2 t vanilla extract
  • 2 T chia seeds
  • 3 apples, diced small
  • 2 T cinnamon, ground
  • 1 T maca powder
  • t natural sea salt
  • 1/2 t lemon juice
  1. Keep the sprouted buckwheat aside. Using the food processor, pulse all other nuts and seeds until coarsely ground. Add in a large bowl to the sprouted buckwheat.
  2. Also using the food processor blend the dates with a small amount of water until it becomes a smooth paste. Dry dates will require soaking over night.
  3. Toss the paste along with the diced apples, chia seeds, maca powder, cinnamon, vanilla extract and salt with the nut mixture. Hand mix well. Adjust flavour with lemon juice.
    wet nut mix for apple spice granola
  4. Continue by crumbling the ‘wet’ granola onto Teflex dehydrator sheets and dehydrate at 145 F for 2 hours. Over the next hours turn the temperature gradually down to 115 F. Turn trays periodically. After 6-8hours flip over and remove Teflex sheets. Dehydrate at 105 F for 12 more hours or until crisp.
    wet granola ready for dehydrator
    This process is important to stop the granola from fermenting during the dehydration process. Not that it would be bad for you, yet the flavour would be slightly different 😉 It would definitely clear up any phytic acid remnants after the soaking and sprouting.

    Spaced granola clusters on dehydrator tray

    Notice the space between the clusters when wet!

  5. Store in sealed glass jars.

4 dehydrator trays of granola

Enjoy!
René
🙂

Grain-free Almond Bread recipe – GAPS

Here is my latest creation, still warm and fresh from the oven: a sweet almond bread that follows the guidelines of the ‘Gut and Psychology Syndrome’ nutritional program.

Freshly baked Almond Bread

I am thrilled about the healing potential of this approach: Autism, Dyslexia, ADD, ADHD, Bi-Polar, Leaky Gut, Auto-immune conditions etc.. Please read up for yourself on Dr. Natasha Campbell-McBride’s website: www.gaps.me!

Lydia and I have been experimenting lately with all kinds of fermented raw milk products, like Kefir, Yoghurt, Sour Cream and Viili. With a steady supply of local grass-fed raw buffalo milk and cream (check out the picture below!) and organic jersey cow cream. A true joy!

Stocks and Broth from different organic sources and game have become another staple in our diet. So much that I will be teaching a half-day workshop on it in Mahurangi West on September 29th, 2012. Check out the details here. If you or one of your family members falls into the GAPS symptom category go ahead and book you space by contacting us here or directly on our Events page.

A bowl of Broth

Yet here is the recipe for the ultimate pleasing sweet almond bread for anyone (your kids included) on the GAPS nutritional program. Please check the allowed foods for the phase you are currently in!

Almond Bread sliced

Sweet Almond Banana Bread

  • 750ml/3c organic almond flour
  • 1/4c homemade yoghurt (we use raw buffalo milk)
  • 3 eggs, from pastured hens or ducks
  • pinch of natural sea salt
  • 1 teaspoon of raw organic honey, local is best!
  • 1/4t organic vanilla powder
  • 2 ripe bananas, mashed
  • 2T Kombucha, optional
  • 1T chia seeds
  1. Whisk the eggs. While whisking add the yoghurt, then the honey, vanilla powder, salt and kombucha.
  2. With a fork mash the bananas into the mixture.
  3. Now mix in the almond flour with a whisk or fork until the dough resembles the consistency of a porridge.
  4. Let sit for 30min to 1hour. Cover with a tea towel.
  5. Grease a bread tin with butter or coconut oil, line with baking paper and fill with the dough. Smooth the top with a spoon or rubber spatula and sprinkle with the chia seeds.
  6. Pre-heat the oven to 150°C, then bake the almond bread on one of the low rails for 1 hour at 150°C. To check if the bread is finished baking, poke a wooden skewer into the middle of the bread. No dough should stick on it when you pull it out.
  7. Let the bread cool down in the tin, then lift out and carefully remove the paper. Let it sit upside down on a rack to allow excess moisture to evaporate.
  8. Keep wrapped in a cotton towel, so the bread can breathe.
  9. Enjoy with buffalo cream! 😉

Thick Buffalo Cream!!!