 Spring is waning and giving way to hotter days and summer time, so ramp season is coming to an end. If you are unfamiliar with ramps, they are a wild onion that can be foraged in the spring, that have a pungent flavor reminiscent of garlic and leeks. You can use the whole plant, including the bulb or just the green leafy tops. To use up what I have left, I like to throw my end-of-season ramps into sauces like my chimichurri sauce or into scrambles and hashes. One of my favorite sauces to make with ramps is Ramp Pesto. For this recipe, I use the whole ramp, bulb and all, but if you only forage the green tops, you can just use those as well.  This pesto is potent and flavor-packed due to the high percentage of ramps to basil, so a little goes a long way. You can put this on pasta, sourdough grilled cheese, scrambled eggs, asparagus, mix into mayo, or just about anything that you want to add a pop of flavor to or anywhere you would normally use pesto. You could easily double or triple this recipe to make a big batch to stick in the freezer for spring time flavors all year long!  Ramp Pesto
Makes 2 cups 2 cups ramps, chopped and packed 3 cups basil, chopped and packed 2-4 cloves garlic, minced Zest and juice of 1 lemon (1/4 cup lemon juice) 1/2 cup chopped walnuts or pine nuts 1/2 cup shredded parmesan cheese 1 tsp sea salt 1/2 tsp freshly ground black pepper ~1/2 cup good quality extra virgin olive oil In a blender or food processor, combine the ramps, basil, garlic, lemon, salt, pepper, walnuts and cheese. Pulse several times until the large pieces are broken up. With the blender running, stream in the olive oil gradually until the pesto becomes smooth, which is about a 1/2 cup. Transfer to glass jars and refrigerate until ready to use. This will keep for several weeks in the fridge. You can also put in freezer-safe containers and freeze for long-term storage, where it will keep for several months.
0 Comments
 The flavors of Thai cooking are some of my favorite to use in the kitchen, especially in the summertime. Ginger, lemongrass, lime, chilis and fish sauce can be added to just about anything and I'm going to love it. These lettuce wraps give you the awesome flavors of Thai cooking in an easy to prepare form. These are perfect for an appetizer to a Thai-inspired feast or for a summer potluck. They come together quickly and are a total crowd-pleaser, especially for the gluten-free folks you may be serving.  I used wild-caught shrimp, but you could really use any meat or seafood you like in these if you don't have good shrimp available or you have an allergy. Shrimp are wonderful because they are a source of selenium and iodine to support thyroid health, as well as the super antioxidant astaxanthin. Astaxanthin is anti-inflammatory and has been linked to improvement in eye health, heart health, immune boosting and even increased energy. This is where shrimp, and other foods like salmon, get that characteristic pink color. The pigmentation astaxanthin provides isn't easy to come by in many foods, so including shrimp, salmon, crab and lobster regularly is important. Plus, shrimp are a good source of cholesterol, needed for healthy hormone production and modulating inflammation. To make preparation much easier, I used precooked and peeled small pink shrimp that were wild-caught, but you could cook the shrimp yourself, especially if you have a fresh, local source. A note on buying your shrimp: look for wild caught in the US. Check the label for "Northwest caught" or "bay shrimp" if you can't get totally wild caught. Avoid wild or farmed fish that is imported, as there are questionable fishing practices done in other parts of the world for catching shrimp that are not good for the environment. The shrimp may be caught in highly polluted and contaminated waters, which could be passed on to the consumer, so these should be avoided. Look for shrimp from the Oregon coast or other sustainably caught source if you can. Since I live in a landlocked area, I am sure to read labels and check sources, as I can't just go to a fish market.  If you want to get ahead of the game, you could make the filling for these one day ahead of time and the filling 2-3 days before serving. Also, if you are paleo or nut-free, you can make the dipping sauce with sunflower seed butter instead of peanut butter with equally delicious results. I have done this before and it comes out seriously tasty, so someone with a peanut allergy would love you for bringing that variation to your next potluck. Thai-Style Shrimp Wraps with Peanut Sauce Serves 6 1 lb wild caught pink shrimp, cooked and peeled 1 Tbs fish sauce--I used Red Boat brand, it is the best! 1/2 Tbs soy sauce or coconut aminos for soy-free 1 Tbs green curry paste 1 Tbs raw honey 1/4 cup lime juice Zest of 1 lime 1 tsp--or to taste--chili flakes 1/4 tsp black pepper 1/2" ginger, grated 2 cloves garlic, minced 1/4 cup cilantro, minced Optional: 6 kaffir lime leaves, minced In a medium bowl, whisk together the ingredients, except the shrimp, until well combined. Add in the shrimp and stir to coat. Refrigerate about 1 hour before serving. To assemble: 1 recipe Peanut Sauce (below) 12 leaves romaine or butter lettuce 2 carrots, grated 1 cup cilantro, chopped 1/2 cup green onions, sliced Extra lime for garnish Place a small scoop of shrimp filling into each lettuce leaf. Top with prepared veggies and squeeze extra lime on top. Serve drizzled with sauce or place the sauce in a dish on the side for dipping. Serve with extra lime wedges and Sriracha sauce on the side for garnish. Keep chilled until ready to serve.  Thai Peanut Sauce
1/2 cup peanut butter ( or sunflower seed butter for peanut-free/paleo) 2 cloves garlic 1/2" ginger, chopped 2 Tbs fish sauce 1Tbs soy sauce or coconut aminos 2 Tbs coconut sugar 1 tsp chili flakes--or to taste 2 Tbs lime juice 1/4 cup water 1 Tbs cilantro, chopped 2 Tbs scallions, sliced Place all ingredients in a blender or food processor and puree until smooth. Transfer to a sauce pan and let come to a simmer. Turn to low and let cook 8-10 minutes until it has thickened and becomes slightly darker in color. If it becomes too thick, simply whisk in water a few tablespoons at a time to reach desired consistency. This is really to your preference, so add water as needed. If making ahead of time, refrigerate until ready to use. When serving, you can serve it chilled or warm up before serving. If you make a double batch of sauce, this goes great on buckwheat soba noodles, fried rice, or veggie-filled spring rolls, which I highly recommend.  One of my favorite things to make with in-season fruit is shrub. A shrub, also known as a drinking vinegar, is a lightly fermented maceration of fruit and sugar that is combined with vinegar to create a beautifully acidic juice-like concentrate. This is a perfect springtime cocktail mixer or just a refreshing addition to sparkling water. Now that rhubarb is finally here in Southwest Wisconsin after a long winter, I want to put it in everything, and this shrub is a great place to start. Because rhubarb itself is bitter, it is balanced nicely with the sweetness of the sugar and brightness of the vinegar.  The process takes just over a week but, like most fermented things, almost all of it is waiting time. You can make a shrub with almost any fruit, such as berries or citrus, and it is a great way to use up lots of extra fruit when the harvest provides more than you can eat fresh. I used fresh rhubarb for mine, but if you have frozen rhubarb you have put up that will also work great. The rhubarb turns the shrub a beautiful pink color that makes any drink look amazing! The basic ratio I use for making rhubarb shrub is 1:1 rhubarb to sugar, and then 1: 1 juice (from the macerated fruit/sugar mixture) to vinegar, so this can be made in bigger or smaller batches as needed. Following the shrub recipe is a cocktail recipe I have been using to give you an idea of ratios using a shrub in a cocktail.  Rhubarb Shrub Makes 1 quart 4 cups rhubarb, diced into 1" pieces 4 cups organic evaporated cane juice 2 cups white wine vinegar (approximate amount, depending how much juice is produced) In a large bowl, combine the rhubarb and sugar. Stir well to begin dissolving the sugar. Cover with a cloth and let sit at room temperature. Each day, stir the juice and and sugar together to ensure all of the sugar gets dissolved and more juice is released from the rhubarb. This mixture is ready when it becomes bubbly and has produced a good amount of juice. It will have a slightly fermented smell to it, but be sure to catch it before it becomes too boozy smelling. At that point, yeast fermentation has taken over and it has become alcoholic, so discard and start over. When it is warmer, it will likely take only three days, and may take a few days longer if it is cooler where you are. Strain the macerated fruit through a mesh strainer. Press the rhubarb to squeeze all of the juice out. You will get approximately 2 cups of juice, but measure your end yield to get the exact amount. In a glass jar, combine the fermented fruit juice with the vinegar. Shake or stir well to combine. Refrigerate until ready to use. This will keep for 2-3 months in the refrigerator. Serve chilled in a cocktail or add to sparkling water for a soda-like treat.  Here is the delicious and refreshing cocktail I have been making with my rhubarb shrub, but experiment to see what flavor combinations you like best!
Rhubarb-Tequila Cocktail 1 oz. Rhubarb Shrub 1 oz. tequila, such as El Milagro 4 oz. organic ginger ale or your favorite flavored sparkling water(I use WiscoPop's ginger brew!) Ice cubes Fresh lime wedge Combine shrub, tequila and ginger ale in a cocktail glass. Add ice cubes to preference and garnish with a fresh lime wedge.  We have all heard all of the nutritionists, doctors, and other health experts always saying to "drink more water" for our health. It promises to be the panacea that will fix any ailment and lengthen our lives, but just the command to drink more does not necessarily mean we are getting all the health benefits we could from our water. Getting enough water is essential for health and is necessary for most functions in the body. But it is important to get the right kind of water. Just like many foods and products that have been tampered with due to modernization, water is not just "water" anymore. The water we drink is usually more than simply H2O. Tap water is processed and treated, and is full of byproducts and chemicals. Of course, this is a necessary evil when you live in a municipality, since clean water is needed to keep people healthy and alive. But this comes with consequences, as many things are added that are not conducive to health, and needs to be filtered to remove these additives. In this post I will go into the different types of water and filtration systems, rather than the amount a perosn should drink per day. To me, what kind of water you drink is therefore just as important as how much water you drink. The least optimal sources of water to consume are tap/city water and bottled water in plastic containers. The chemicals put into treated city water include things such as chlorine, flouride, over-the-counter and prescription drugs, including birth control pills and anti-depressants, lead and other heavy metals, and chemicals that run off from industrial farming facilities. Many of these have harmful side effects and are known carcinogens and endocrine disruptors. Bottled water in plastic bottles contains BPA, which has also linked to cancers including breast cancer and interference with endocrine function, affecting the balance of hormones in the body. The water in the bottled water is usually just filtered municipal water, so it is not very cost-effective, and all of that plastic is not great for the environment or our health. You can buy spring water in plastic bottles, but again, the plastic makes it a less healthful choice.  So what kind of water should you be drinking? If tap and bottled waters are not ideal for our health, then just what kind of water is the best? First off, I put this out there so you can make better choices for your health, not to add another thing to the list of health issues to obsess over. I know I can get carried away with health-related things, so let's do our best and not strive for utter perfection. Sometimes I drink bottled water when I have to and move on with life. We should really be thankful we have access to clean enough water to have these choices in the first place, as many people around the world are not so fortunate. However, the situation in our industrialized world is such, and this is an important part of our health which deserves some attention. If you are having problems with your health, looking at your water quality may lead to improvements in your well being. It really can be simple to add better water for you and your family, and it can be cost-effective, too. Making good water a part of your routine will eventually easier and less stressful to incorporate into your life, especially if you are used to getting all of your water from the tap. In addition to drinking water, you can also use a filter in the shower. I have a filter on my shower head to remove the chlorine. I find this helps with keeping my skin less dry, and it also promotes a healthy microbiome on your skin, as chlorine is anti-microbial. This is a nice option to at least have some extra filtration if the whole-house filter is not an option for you. I tend not to worry about the water I use for dishes, laundry, and household use, but I like this extra step in the shower or bath to help with my skin, which those with eczema, psoriasis or other skin conditions should consider. One option, if you don't want to purchase a filter, is to get filtered water from a health food store. This is usually very inexpensive, but does take the extra effort of hauling the water home. Be sure to put it into BPA-free containers if using plastic bottles or, even better, glass containers. This is better not only health-wise, but also for the environment, as they are re-usable. In addition to drinking water, you can also use a filter in the shower. I have a filter on my shower head to remove the chlorine. I find this helps with keeping my skin less dry, and it also promotes a healthy microbiome on your skin, as chlorine is anti-microbial. This is a nice option to at least have some extra filtration if the whole-house filter is not an option for you. I tend not to worry about the water I use for dishes, laundry, and household use, but I like this extra step in the shower or bath to help with my skin, which those with eczema, psoriasis or other skin conditions should consider. One option, if you don't want to purchase a filter, is to get filtered water from a health food store. This is usually very inexpensive, but does take the extra effort of hauling the water home. Be sure to put it into BPA-free containers if using plastic bottles or, even better, glass containers. This is better not only health-wise, but also for the environment, as they are re-usable.  Mineral Water Store-bought mineral water is a great choice for drinking water. This is often bottled from a natural spring, so it not from a municipal source like most bottled water. I like this option as a compromise between bottles water for convenience and natural water for healthfulness. Look for mineral water bottled in glass containers if you can find it. Mineral water from the store is better than standard bottled water, especially if in glass instead of plastic. Because many come from springs, these contain minerals, making it such a great choice. These contain potassium, calcium and magnesium, which help to keep the body properly hydrated and the electrolytes in balance. I also like carbonated mineral water, which can be a good replacement for soda because of fizz and different taste that the minerals impart. Add a squeeze of lemon or lime or a splash of your favorite shrub mixer all make for awesome summer refreshers. I like Gerolsteiner brand mineral water, as it is sparkling and has a high mineral content, and it is independently owned, unlike the other larger brands like San Pellegrino and Perrier that are owned by Nestle. Natural Water Sources Spring water and well water, which come from naturally-occurring water sources, are both full of minerals, making the water optimal for hydration. These do not contain the industrial byproducts that are found in treated city water or chemical contaminants like prescription medicines. Both well and spring waters can be used in the whole house, for bathing and household use, as well as drinking. If you live in a rural area, hooking your house up to a well instead of city water could be very beneficial to you, and possibly more cost-effective in the long run. If you opt for a well as your water source, be sure to have your well water tested first for safety to use as drinking water. Many who are on a well will then filter this water with a carbon filter as a precaution to ensure extra protection from contamination. Spring water can come from a natural spring, or can be purchased after being bottled from the source. I love collecting my own water from a spring, as you get to spend time in nature, connecting with your source of nourishment. You also get extra movement in by hauling your water home and earthing from coming into contact with a natural, mineral-rich water source. When collecting water from a natural spring, also ensure that it is not too close to industrial farming areas to prevent contamination as well. You can get spring tested before consuming as well. If you are purchasing spring water from the store, look for BPA-free containers if possible, to keep it free of contaminants. Spring water is the original drinking water, so it is extremely nourishing and has such a great flavor. Some people use collected rain water, that they filter before drinking, as a natural water source. This is probably not the best option if you live in a city, as it can be polluted with various contaminants. If you do want to try this, please do your research on how to best filter and purify the rain water to make it a safe, clean water for drinking. Whatever kind of water you choose, do be careful to hydrate properly. Be conscious of getting enough water in your day and avoid over-hydration, a surprisingly common problem among health nuts. Getting enough water is essential for every function in the body, including keeping your blood pressure normal and your kidneys functioning properly, so it is all about balance. Getting too much water will often happen if you are drinking a lot of filtered water that lacks minerals which would normally balance electrolytes and maintain hydration. This is when drinking natural water becomes so important.
Drink when you are thirsty, as drinking too much can actually dilute electrolytes and lead to a lower metabolic rate. Having too little sodium can put stress on adrenal and thyroid glands. Drinking too much, especially with meals, can also dilute stomach acid, impairing digestion. I like to add a pinch of unrefined sea salt and little splash of lemon or apple cider vinegar so that my water is providing better hydration through more minerals and keeping my electrolytes in balance. What about you? What kind of water do you drink or filtration system do you use? Have you found an improvement in a health condition or your overall wellness by changing the water you consume? |
Brine & Broth
I am a gut health-focused nutritionist and online health coach based in Southwest Wisconsin. My recipes and philosophies center around traditional, nutrient-dense foods that support robust gut health. Archives
May 2022
Categories |
RSS Feed
