 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.
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 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?  Now that warmer weather is here, I am all about quick meals that don't take a lot of cook time. One of my favorite quick proteins for this season is the "anything + mayonnaise = salad" meal. Chicken salad using leftover rotisserie chicken, egg salad, or tuna salad can make a lunch or dinner come together pretty quickly, as long as you have the main ingredient: good quality mayo. Homemade mayonnaise is so far superior to store bought mayonnaise, no contest. When it comes to things you should *always* make at home, mayo is on the top of the list. It is easy to make and you can ensure the quality of ingredients when you do it yourself, as most at the store are made with processed oils. This includes organic and "natural" brands, as even most organic mayos are made with highly refined oils. Canola oil, safflower, and refined sunflower oil are the most commonly-used oils in commercial mayonnaise because they are cheap and shelf-stable. Most companies, even the natural ones, are not trying to make the healthiest product, but the one that makes them the most money, so homemade is they way to go when oils are involved. Refined seed oils are high in omega 6 fatty acids, and promote inflammation. When you make your own, you can choose anti-inflammatory oils like avocado, olive, and coconut. It is really disappointing to see brands labeled "olive oil mayonnaise," but still contain large amounts of canola or other oils, but are using olive oil for marketing purposes. Don't be fooled and always read labels, folks! Of course, there are companies like Primal Kitchen, Chosen Foods and Sir Kensington's that are making avocado oil mayonnaise, which is a big step up from the canola-based versions. Though made with pasteurized eggs (which some may need or prefer) and not all organic, these are great options for when you just don't have the time to make your own, which I'm sure will happen from time to time. If you can't find these brands near you or just like to DIY, then try this recipe...you won't regret it.  Besides more healthful oils, I like homemade mayo because I can incorporate raw eggs yolks. The raw egg yolks are the emulsifier, helping to combine the oil with the lemon juice and vinegar and create a creamy, smooth texture. Raw egg yolks are rich in vitamins A and E, as well as choline, and eating them raw gives you their full nutrition potential. If you are pregnant, elderly or have a poor immune system, you may do better with cooked yolks instead, however. In addition to egg yolks, this also contains fresh lemon juice and two kinds of unrefined oils: olive oil and avocado oil. The avocado oil has a mild flavor, so it keeps the mayo tasting less strongly of olive oil. You could make it with all one oil if you have a preference, but I like the combination a lot. Olive oil is best when not heated, to protect its nutritional integrity, so this mayo is a great way to get it in your diet. Plus, I love the flavor of good quality olive oil to make the mayo really stand out. Besides chicken and other mayo-based salads, this is also great on a BLT or your favorite sandwich, as a dipper for sweet potato fries, on roasted veggies, or used to make creamy homemade dressing.  This recipe uses an immersion, or "hand" blender, as that is what I prefer to use at home. However, you can use a regular blender or food processor with and "s" blade if that's what you have. Just drizzle the oil slowly into the hole in the lid of the blender or food processor instead of directly into the jar.
Homemade Mayonnaise with Olive and Avocado Oils Makes 1 Pint 2 pastured egg yolks, room temperature 1 clove garlic, chopped 2 Tbs lemon juice 2 Tbs apple cider or white wine vinegar 2 tsp dijon or stoneground mustard 1 Tbs raw honey 3/4 tsp sea salt 3/4 cup extra virgin olive oil 3/4 cup avocado oil Optional add ins: your favorite herbs or seasonings like rosemary, thyme, green chiles, or scallions In a wide-mouth glass jar, add the egg yolks. Using a fork or whisk, lightly whip the egg yolks until they are foamy. Add the garlic, lemon, vinegar, honey, mustard, and salt. They honey really helps to cut the oiliness of the mayo and bring out a really nice flavor, but could be omitted if need be. Blend these ingredients together until well incorporated. Now comes the emulsion step, which is the most crucial. When pouring your oils into the liquid mixture, you must pour slowly and steadily, to allow the ingredients to combine and emulsify properly. When emulsified, the mayo will come out thick and creamy, with a very light color. If not properly emulsified, also known as "broken" in the culinary world, the mixture will appear chunky and almost curdled. This can be fixed, so don't panic if you are new to this, just use extra care to go slowly. Pour in the oils, one at a time, into the egg mixture, and keep the immersion blender running and in the jar as you pour. The mixture will start to thicken and get creamy. You want to pour with a very thin stream of the oil to make sure the correct consistency is reached. It is much easier, especially if you are a novice at this, to use a liquid measuring cup with a pour spout. This will help you maintain a nice, thin stream as you are pouring, as the slow pour with a thin stream really helps it emulsify well. Once it is creamy and lightly colored, it is good to go. You can season to taste at this point. Put a lid on your jar and refrigerate. This should keep for at least a week or two in the fridge, if it lasts that long from the hungry masses. Trouble shooting: If your mayo "breaks" and starts to look curdled, it can be remedied. Don't freak out. Add 1 more egg yolk to the mixture, along with 2 Tbs water. Blend that in and, just like when you were adding the oil the first time, keep blending that and add olive oil, 1 tsp at a time, into the broken mayo until it becomes emulsified and becomes light and creamy. Optional recipe twist: For a different flavor and fatty acid profile, you could swap one of these oils out for coconut oil. It will need to be liquid when you use it, so warm it to 75 degrees to get it ready to make mayo. At this time of year, it may already be liquid in your cupboard, so you are good to go. Clear skin that has a natural glow is a pretty universal desire, across all genders and ages. It is a sign of wellness and vitality, so when our skin looks healthy, we look healthy feel good. Unfortunately, the ways to achieve skin that is free of breakouts, blemishes, redness and discoloration tend to be chemical-based. Creams, lotions, serums and cover-ups are pushed on us (usually women) that claim to help us look younger and healthier, but they are actually full of petroleum-based chemicals that often contain endocrine-disrupting ingredients and end up doing more harm than good to our skin. The real way to have better skin starts with healing from the inside out, rather than focusing solely on the outside itself. For this week's Friday 5, I am giving you five tips that involve getting good nutrition, balancing hormones, healing the gut and supporting with herbs, all in order to give you that glowing skin you've been looking for.  1. Balance HPA Axis & Thyroid Hormones Increased stress having a negative effect on your skin is an easy connection to make, since most of us find we have more breakouts when we and under increased stress. Not only does chronic stress throw your hormones out of whack, but it also increases inflammation, so it is a double whammy for bad skin. Keeping your stress level manageable, including mindfulness practices, meditation, plenty of time in nature, adequate sleep and appropriate exercise are extremely important for keeping the hormones of the HPA (hypothalamic-pituitary-adrenal) axis in balance. Keeping stress in check also encourages balanced thyroid hormones, which can also cause acne and breakouts when out of balance. In addition to achieving balance through reduced stress, supporting these hormone-producing glands with nutrition is also necessary. Adaptogenic herbs like ashwagandha, eleuthero, and tulsi can help your body's ability to adapt to and cope with stress. Adequate vitamin C, B vitamins, vitamin A, and magnesium help support the adrenals, and iodine, selenium and vitamin D are needed to maintain healthy thyroid function. Keeping blood sugar in balance with regular meals that contain plenty of protein and fat help with hormone balance, as well as getting adequate carbohydrates--no low carb diets here. Other hormones that, when out of balance, could cause skin problems are estrogen, progesterone, and testosterone. Conditions like PCOS can cause acne on the face and body, so looking to the HPA axis and thyroid hormones is a good place to start to get the sex hormones in balance, as these directly affect them as well. Consulting a dietitian or healthcare practitioner may be called for with more complicated medical conditions such as PCOS or hypothyroidism, as you may want to get testing done to check hormone levels.  2. Heal Your Gut Prioritizing gut health shows up on just about any list that involves improving your health, whether it be allergies, mental health, inflammation, and even better skin. Inflammation in the digestive system and leaky gut can show up not only as digestive symptoms, but also in skin that is more prone to breakouts. These conditions can also come out as eczema and psoriasis as well, as they are auto-immune in nature. Taking steps to improve your gut health, along with getting the HPA axis in balance can dramatically improve eczema and psoriasis symptoms. To start working on your gut health, begin incorporating bone broth regularly, plenty of fermented foods and possibly probiotic supplements, and soluble fiber from vegetables, fruits, nuts, seeds, legumes and properly-prepared whole grains. Some even find topical probiotics to help acne, as your skin has a microbiome as well, not just your gut. Supporting digestive secretions (think stomach acid, bile and enzymes) and liver detoxification with bitter herbs and foods can also be super helpful for clearing up your skin. Think digestive bitters, radicchio, citrus peel, cocoa and any other bitter foods, as the bitter taste stimulates digestion throughout the system. And, what many forget and could be on every wellness list I could think of, be sure to drink adequate amounts of water! Opt for filtered water if at all possible.Y ou may need to take out foods that are causing extra inflammation, such as refined sugars and flours, fried foods and any foods that are processed. You may want to do this with a dietitian or naturopathic doctor in case you need testing for allergies, infections or to follow specific protocols. Eating when you are calm, in rest-and-digest mode, with an emphasis on plenty of chewing and eating slowly, are also important for promoting digestive health. Of course, that ties back in to stress management as well...all of these strategies tie in to the other.  3. Manage Micronutrients There are certain vitamins and minerals that are essential if you are looking to get your skin where your want it to be. These micronutrients play roles in detoxification, collagen production, hormone balance, reducing inflammation and acting as antioxidants. Getting adequate amounts of zinc, selenium, vitamin A, magnesium, vitamin C, sulfur, and vitamin E are all needed for clear, healthy skin. Zinc is one of the best minerals to ensure improved skin, which can be found in beef, lamb, bison, oysters and other shellfish and fish, liver, and pumpkin seeds. Selenium is a powerful antioxidant and is also needed for thyroid balance, which is found in Brazil nuts, almonds, and sardines. Vitamin A is also an antioxidant and is needed for hormone balance. It is fat-soluble and is found in liver, cod liver oil, grass-fed dairy and eggs. Vitamin C is another antioxidant, which also is needed for collagen synthesis. You can get vitamin C, along with other antioxidants and polyphenols, in citrus fruit, cabbage, potatoes, sweet potatoes, green leafy vegetables, bell peppers, and berries. Magnesium plays a role in detoxification and hormone balance, and it can be found in green leafy vegetables, nuts and seeds, and whole grains. Sulfur is also important for detoxification, as it is a precursor to the main antioxidant in the body, glutathione. It is found in eggs, onions, garlic and cruciferous vegetables like broccoli and kale. Vitamin E, another fat-soluble antioxidant and is found in olive oil, nuts and seeds and avocado. Keeping an eye on your micronutrient intake through a balanced, nutrient-dense diet will help keep your body's detoxification processes working well and inflammation low, both needed for clear skin.  4. Drink Your Broth and Get Your Collagen Collagen supplements are all the rage right now, but traditional diets have always emphasized foods that are rich in collagen. The skin, along with other connective tissues like tendons and ligaments, is rich in collagen. Eating foods that are rich in collagen, gelatin, and glycine all help to keep skin healthy and glowing, and may even reduce the signs of aging by keeping wrinkles at bay and skin more taught. These are found in bone broth and the skin and bones of animals, such as sardines, canned or skin-on salmon, chicken skin, and chicharrones. You can also take collagen supplements or make foods with powdered gelatin, like homemade jello, gummies or panna cotta. Glycine, an amino acid, is also needed for gut healing and detoxification, so getting plenty of this in the diet will help your skin in more than one way.  5. Eat Your Healthy Fats Not only do healthy fats make food taste good, but they are also needed for healthy skin. They promote skin elasticity and keep the skin supple, hydrating from the inside-out. They are also needed for proper nutrient absorption. Many of the micronutrients above are fat-soluble, so getting adequate fat is needed to absorb them well. Omega 3 fats reduce inflammation, which are found in fatty fish like salmon and sardines, shellfish, walnuts, flaxseeds, and pastured meat, eggs and dairy as well. Other fats to help the skin are monounsaturated fats, found in olive oil and avocado, healthy amounts of omega 6 fats to balance the omega 3s from nuts, seeds, some meats and eggs, and saturated fats from pastured meat, eggs and dairy. Don't shy away from good fats when you are looking to heal your skin. Balance that with limiting processed oils like canola, soy, vegetable, corn, cottonseed and hydrogenated oils, as well as fats from conventionally-raised animals and fried foods as much as possible. These are all strategies for starting to heal your skin from within, and they are all based around feeding yourself a balanced, nutrient-dense diet and staying well-hydrated. Stress and sleep also come into play as well. Of course, what you put on your skin is important, too. Sticking to organic and all-natural skin care products is essential in addition to these nutrition-based strategies. Find products that are not petroleum-based and don't contain artificial colors, fragrances or anything that might be irritating to the skin and interfere with hormone balance. These can be simple and homemade, like coconut oil as a moisturizer, or more spendy like those you find at a natural foods store. Be sure to get plenty of sunlight, avoiding too much sun exposure and sunburns. Good skin is all about self-care and giving your body what it need, both inside and out!
 The importance of eating the right foods and its affect on health is becoming more and more clear. Unfortunately, if you are cooking that nutrient-dense, delicious food in the wrong cookware, you may still be falling short of reaching your health potential. How you cook and store your food can have an impact on your well-being, perhaps as much as the food itself. Many types of cookware, all products of modern technology, can actually be harmful. These products, such as non-stick coating, are not benign and unimportant, and should be avoided in a health-minded kitchen. I don't intend to create fear or perfectionism, but I do want bring attention to this issue, as you may have some items in your kitchen that need to be replaced to protect you and your family. Most of the cookware to avoid contains heavy metals that, when consumed over time, can build up to create a toxicity. It is well accepted that these metals have acute toxicity effects, but the chronic effects from small doses over a period of time is starting to become well-known. We have toxic heavy metals showing up all over our lives, from medicines and amalgam fillings to drinking water and food packaging, and even some jewelry. Chronic exposure to heavy metals, as well as other industrial chemicals in cookware, can lead to increased oxidation, leading to inflammation throughout the body. You may find your health actually begins to improve once you remove the sources of these heavy metals and other industrial products in your life. One obvious place to start is with cookware, as it is something you likely use every day. And, if you are working toward health goals but have hit a wall with improving your diet, changing how you cook your food may get you to the next step in wellness. First, we will start with which cookware to avoid. These are made from or are coated with substances that have been shown to be detrimental to health and you should try to find alternatives when possible. 1. Aluminum Cookware Avoiding aluminum in the kitchen is a good place to start, and especially applies to cookware used on the stove top. Aluminum is a cheap material and it is light to ship, so it is popular among people looking for low-cost cookware. Unfortunately, the aluminum, a heavy metal, is released from the pan once it is scratched or cooked with liquids, acids, or heat, and then it would be leached into the food. Cooking on the stove top may lead to more scratches than in bake ware. Scraping the aluminum, including aluminum foil, with a metal utensil is causes increased exposure. Cooking acidic foods in aluminum is also a source of leaching, so stove top use should be avoided if at all possible. Chronic aluminum exposure has been linked to Alzheimer's, dementia, Parkinson's disease and behavioral disorders, as well as issues with reproductive health. If you have aluminum bake ware and don't want to upgrade to a more expensive material, this is a little safer as you are not cooking acidic foods in it and usually they are dry instead of liquids. Until you can upgrade, be sure to only use wooden or other non-metal utensils when removing items from the pan to avoid scratching. This includes metal pie pans, foil, baking sheets and even some ice cream makers. Instead of an aluminum pie tin, go for glass or stainless instead. Same with baking dishes, cake pans, loaf pans and more. Pressure cookers are almost all aluminum, and while I don't think pressure cookers are a healthful way to cook your food in the first place, if you are going to use one please try to find an aluminum-free version. Stainless steel is the best alternative to aluminum if you are looking for metal cookware, and beeswax-based food wrap is a great alternative to aluminum foil.  2. Non-Stick Coating (Teflon) The desire to avoid Teflon, or non-stick, cookware is becoming more mainstream all the time and is no longer just an issue that health food store shoppers care about. A chemical used in making Teflon, called perfluorooctanoic acid (PFOA), has been linked to cancer, infertility, thyroid and heart problems. Some people even report feeling ill due to breathing the fumes that are put off by cooking in a Teflon (polytetrafuloroethylene) pan. Scratching the Teflon surface is especially harmful, as more of the PFOA chemical is released. If you have a non-stick pan that you are still using (until you go get a non-Teflon one!), be sure to not use metal utensils when cooking, as this can easily scratch the pan. Also, do not use it for long cooking times or under high heat, as this also releases more of the chemical and is therefore more likely to lead to health issues. I totally understand the desire to not have our food stick to the pan, but it isn't worth the health effects, and there are alternatives. I think non-stick became more popular when people started being afraid to cook with fats, which are what helps prevent food from sticking in the first place. The solution, then is to use more healthy fats for cooking, which will help prevent sticking. You can also opt for stainless steel or cast iron skillets instead, as well as stainless steel bake ware. If you can only find non-stick-coated bake ware, be sure to put a barrier between the surface and your food, such as Silpat (silicone baking sheets), parchment paper or cupcake liners. That same rule applies to aluminum bake ware as well, so adding a barrier with either material will help reduce health effects.  3. Plastic Though you are likely not doing much cooking with plastic because it melts easily, it does belong in this section, as many people are in the habit of putting plastic containers in their microwaves. This happens with foods storage containers, plates, plastic wrap, and even baby bottles. Of course, I don't advocate the use of microwaves at all, but heating plastic in them adds a whole new level of toxic load. Putting plastic containers in microwaves and heating them releases BPA and phalates into your food, which have been linked to estrogen imbalance and endocrine disruption as well as cancer. Limit plastics in your kitchen as much as you can, including plastic wrap (use beeswax food wrap instead!) and storage containers. Plastic lids for glass jars and storage containers, which don't have contact with the food, may be used on occasion, but anything that will have direct contact should be recycled. Plastics numbered 2, 4 and 5 are safer for storage, but should have limited use and should never be heated. And for goodness sake, get rid of the plastic water bottles and baby bottles.  While it can be overwhelming to overhaul the cookware in your kitchen, it is worth it. Luckily, there are so many more healthful kinds of cookware available than there used to be, so it is easier and more affordable than ever to turn your kitchen into a healthier place. Here are the kinds of cookware to look for to keep the toxic load in your kitchen low: 1. Cast Iron This is my favorite type of cookware to use on the stove top. When seasoned properly, it becomes naturally non-stick and can be used for a variety of functions. Besides stove top use, you can also bake in cast iron pans or even use over a camp fire. You can get a variety of different kinds of pans made out of cast iron, such as skillets, dutch ovens, muffin pans, and my personal favorite, waffle irons. Cast iron waffle makers are far superior to non-stick coated ones, plus they look so much cooler! Cooking mildly acidic foods in a cast iron skillet can actually add iron to your food, so if you already have an excess of iron in your body, try to avoid cooking acidic foods in cast iron. I avoid cooking acidic foods like tomato sauce in cast iron because of this, as well as the slightly metallic taste it imparts. But for frying an egg or baking crusty sourdough bread, cast iron is my go-to. 2. Ceramic, Stoneware, and Clay For baking, stoneware is just great. It holds heat really nicely and is light enough that it doesn't cause your baked goods to get too dark. I have a stoneware loaf pan that makes fantastic sourdough loaves or even banana bread. Ceramic cookware can be used for stove top or oven purposes, but can get expensive. Corning Ware, though not manufactured anymore, can often be found online or in thrift stores and are great ceramic products to cook and bake with. Be sure to purchase ceramic cookware that uses a lead-free glaze, and do not cook with anything labeled "for decoration only" as it contains lead. This is also true of slow cookers, as many have lead in the glaze for the crock insert. Companies like Hamilton Beach make lead-free slow cookers, or use a Vita Clay slow cooker instead, that is made with a clay insert instead of ceramic. I love using my Vita Clay for slow cooking as well as making perfect rice every time. Le Creuset makes gorgeous, yet expensive, ceramic cookware like dutch ovens, as well as enamel-coated cast iron and steel pans. These types of cookware can be a great, more natural, choice for your kitchen, but be sure to do your research before buying expensive cookware so you know what you are actually getting.  3. Glass Glass is a great cookware material to use, especially if you know your way around a kitchen. I say this because the biggest problem with glass cookware is breakage, mostly from people "shocking" their pans. If the pan is hot from cooking and cold water is placed in it, it will likely shatter. If you are careful to avoid shocking or breaking by dropping it, you will likely have a great experience with glass cookware. It can be used both for stove top and baking purposes. I like glass for casserole and baking dishes, pie pans and more. This is another product to be sure is lead-free before buying. Though not being cooked in, I also recommend glass for food storage, blender jars, baby bottles, water bottles and anything that is usually made of plastic. Mason and other glass jars, Anchor, Pyrex and other companies make jars and containers for just about any occasion. 4. Metals: Stainless, Carbon Steel, Titanium A good-quality stainless steel skillet can be a great tool in the kitchen, as well as utensils such as measuring cups, knives and spatulas. I use stainless steel stock pots, sauce pans, and skillets (when not using cast iron) on the stove top, and for baking, stainless steel sheet pans and cake pans. Stainless steel gets a bit controversial, as quality has much to do with its healthfulness. Some cheaper stainless steel used can actually leach nickel into food, especially when something acidic is cooked in it. This can cause allergic reactions or toxicity problems in people, so choosing high quality stainless steel, such as series 316, decreases your chances of such problems. Carbon steel baking pans are a good alternative to their Teflon-coated counterparts for something more non-stick and cost effective. Titanium bake ware that is not non-stick can also a also good option, though I tend to go for quality stainless instead, but it is useful for kitchen utensils that are not used directly for cooking, such as food processor blades.  5. Wood
Obviously, you aren't going to be cooking with a lot of wooden pots, but I think wood can be a great material to have in your kitchen. The main cooking you would do involving wood would be bamboo steamer baskets, but you will find wood in other kitchen tools. Wooden cooking utensils are much preferred over any kind of metal in my opinion, and wood makes the best material for a butcher block or cutting board (although you can find some plastic cutting boards that are BPA and phthalate-free for cutting meat and such). You could go one step further and carve your own wooden spoons and other utensils to add a homemade element to your cookware collection. For more on heavy metal toxicity, including in cookware, check out the article Mad As A Hatter, by Dr. Kaayla Daniel, PhD and Dr. Galen Knight, PhD on the Weston Price Foundation website. Remember, what you choose is up to you and your family. It may seem like every option has its pros and cons, and there may be no one perfect type of cookware. Cost may be prohibitive in making changes in the kitchen, so start with what you can. Make whatever decisions are right for you and your family. Most of all, I urge you to be an informed consumer. Know what you are buying, where it is made, and what it's made of; then you can make responsible decisions that make you feel good and more healthful.  Vitamin D is such a popular nutrient to focus on in the health world right now. Only in the last decade or two has it started getting the attention it deserves, though people have likely been becoming more deficient over time since the industrial revolution. Also known as the sunshine vitamin, because the majority of our vitamin D comes from the sun, people living in modern societies are severely lacking in this due to so much time spent indoors. We are inside creatures now more than ever, whether in school, at work, or for leisure and recreation, and we are paying the price with our health. We don't have to go outside to grow, hunt or forage our foods, build shelters (unless that is your specific occupation), or commune with others, so our time in the sun is minimal compared to our ancestors. Modern foods are also no longer supplying the vitamin D, as traditional diets once did. If we don't start getting outside and going back to ancestral diets, the epidemic of vitamin D deficiency in the Westernized world will only get worse, which will have many health implications. Because vitamin D acts as a hormone in the body, it has roles in signaling and controlling many functions, and there are vitamin D receptors on cells all over the body, including some gut bacteria. Maintaining a healthy vitamin D status is of vital importance, and its effects are far-reaching.  The Many Roles of Vitamin D Mood and Mental Health In my work as a dietitian, one of the places I see the impact of vitamin D deficiency most is in mood and mental health. Though not the only cause, vitamin D deficiency is strongly linked to depression and it is needed to maintain normal mental functioning. One place this is commonly seen is in seasonal affective disorder. During the winter, when sunlight is nowhere to be found, rates of depression go up, largely due to the lack of vitamin D received from the sun. Overall mood is improved with adequate vitamin D status as well, and changes in mood or mental health can often be a sign of a vitamin D deficiency. Gut Health Adequate vitamin D status is needed for a healthy gut, as it maintains a healthy microbial population. Vitamin D deficiency can be involved in developing inflammatory bowel disease and other digestive issues, and scientists have found a connection between certain bacteria in the microbiome and vitamin D receptors. Some digestive issues may be caused or worsened by vitamin D deficiency, so if you are looking to heal the gut, getting your vitamin D status where it should be is a place to start. In the same vein, if your gut health is compromised, you may not be absorbing vitamin D from foods as you should be, so counting on the sun for your D until the gut is healed would be necessary. Thyroid Health and Hormone Balance Vitamin D itself acts like a hormone in the body, so it does play a role in maintaining hormone balance. This includes reproductive hormones in men and women, as well as the thyroid hormones. It is needed to convert inactive T4 to the active T3 form in the thyroid, so a vitamin D deficiency could severely inhibit normal thyroid functioning. If you are one of the many people who suffer from hypothyroidism, keeping an eye on your vitamin D will be important for you. The HPA (hypothalamic-pituitary-adrenal) axis, which maintains hormone balance among these three glands, regulates stress response in the body, and vitamin D is needed in keeping these in check. If you are under extra stress, either physical or mental, or experience sleep or energy issues, vitamin D will be a part of the healing process to get your energy back. Bones and Teeth Probably the most well known function of vitamin D is maintaining healthy bones and teeth. Vitamin D is needed for absorption of calcium, which can then be deposited into bone and teeth tissue. It also keeps the levels of calcium and phosphate balanced in the blood, preventing excess or deficient levels that can cause acute or chronic health problems. Lack of vitamin D can cause rickets in children or osteomalacia (soft bones) in adults, osteoporosis, and tetany. Excess amounts can cause soft tissue calcification and imbalances of calcium and phosphate in the body. In pregnancy, getting adequate vitamin D is crucial in forming healthy fetal bones. This is especially important in making a skull that can adequately grow to fit all of a child's teeth, which can prevent crowing and the need for braces in the future. Vitamin D is needed to prevent cavities, and those who are prone to dental decay and gum disease likely need to have their vitamin D status checked. Supplementing with vitamin D may be needed in healing cavities, or at least paying extra attention to get plenty of sun exposure and foods that are sources of vitamin D. Heart Health, Inflammation and Immune Function Vitamin D is needed to maintain healthy heart function, as it helps with calcium absorption and depositing it into bone instead of soft tissue. This can prevent calcification of the arteries, which is a major cause of heart disease. It also plays a role in preventing inflammation and promoting a healthy immune system, so those with autoimmune disorders or even who are prone to infections should watch their vitamin D intakes closely. Those with allergies or asthma may need to look at this as well, as these are both related to impaired immune functioning. How much Vitamin D is needed? The RDA for vitamin D is 600 IU for adult men and women, and 400 for children, which can be obtained through sunlight, food and supplements. The goal is to maintain serum vitamin D levels 25(OH) D between 30 and 40 ng/mL, as levels over 50-60 and below 30 ng/mL have been associated with negative health effects. When assessing vitamin D status, it is also important to look at intakes of calcium, phosphorus, vitamin A, and vitamin K2, as well as inflammation, gut health, and genetic factors that can interfere with vitamin D status. It can also be helpful to measure parathyroid hormone (PTH) status when getting your vitamin D checked, as it can be affected by vitamin D status as well. Getting adequate vitamin A and vitamin K2, other fat-soluble vitamins, are needed to absorb vitamin D properly and the three vitamins work together in the body to maintain balance of each other.  Sources of Vitamin D Sunshine The best source for getting vitamin D is, of course, sunshine. That is nature's plan to ensure we get adequate vitamin D for optimal health. Daily sun exposure of just 15 minutes can improve and maintain your vitamin D status, so if you are worried about too much sun causing skin damage or burning, then you can limit your time in direct sun and still get some benefit. Remember with counting on sunlight as a vitamin D source that sunblock, even the natural kind, blocks vitamin D absorption when it blocks UV rays. Anything that blocks UV-B exposure, such as cloud cover, smog, or even tall buildings, can limit the amount of vitamin D available from the sun. You can also not absorb vitamin D through glass, so sitting in the sun indoors will not do the trick, as glass blocks UV rays. The UV is needed to convert sunlight to vitamin D in the liver, so blocking this with sunblock or even dark clothing, will not allow you to count on it for vitamin D. For some, getting adequate vitamin D is not always possible. During the winter months at more Northern latitudes, such as Wisconsin, there is just not enough sunlight to give us what we need, and we are also almost fully covered up due to it being so cold. If you live at a more Southern latitude, then this isn't such an issue in the winter. The closer you are to the equator, the more sun exposure and vitamin D you will be getting. Special consideration must also be given to people of color, who don't absorb as much vitamin D due do a darker skin tone, so these folks need to take extra precautions if they live more North during the winter months. This is also true for those whose religion or personal preference have them covering most or all of their skin, no matter what time of year. Women of Muslim or Amish faiths are at high risk for vitamin D deficiency, as their skin is almost never exposed to sunlight. Though I don't usually recommend supplementation, unless with real food-based "superfood" type supplements, vitamin D may be needed for some in these situations. During the winter months, you can supplement with 1/2 tsp extra virgin cod liver oil daily to add extra vitamin D. I do not recommend intake above this, as it is very concentrated. The vitamin A helps with absorption and acts as an antioxidant, which helps boost my immune system during the winter, along with the omega 3 and D it contains. Supplementation may also be wise for people of color during the winter in Northern climates or those who are fully covered all year round. Other than acute deficiencies and these particular populations, I believe most people can get adequate vitamin D from sunlight and foods.  Food Sources
Vitamin D is fat-soluble, so it will always be found in foods that are higher in fat. The best sources are animal foods, as they contain mostly vitamin D3, the more bioavailable form of vitamin D. This is compared to vitamin D2, found in small amounts in mushrooms and some plants, but is much less absorbed in the body. Fatty fish with skin and bones, such as salmon and sardines, are great sources of vitamin D. Beef liver is also extremely high, followed by the livers of other animals like chickens and geese. Having fish 2-3 times per week and 2-3 oz of liver once a week, along with sun exposure, should be enough to maintain your vitamin D status. Again, supplementation may be needed in the winter if sunlight is limited and intake of these foods is low. Pastured egg yolks provide vitamin D as well, as does pastured pork, particularly the skin and fat (think chicharrones, bacon, and lard). Regular intake of these foods will help with your vitamin D status as well. Dairy that contains high levels of vitamin D is fortified to be this way, so I recommend not getting your vitamin D this way, as the fortification is done with synthetic vitamin D. Breakfast cereals and orange juice are often fortified with D as well, so look for this on labels. I generally recommend against fortified foods in general, as nature has provided us with foods (and the sun!) already that are sufficient sources of our nutrient needs. Now that spring is here, we can start to go outside and get the vitamin D we desperately need. I can definitely start to feel that it is time for some sun bathing, so I cannot wait! Make time in the sun a priority, and you will feel healthier and happier right away! Naturally-Carbonated Ginger Ale and Making A Ginger Bug Starter For Lacto-Fermented Homemade Sodas4/16/2018  Before force carbonation and industrial foods, sodas were naturally-carbonated using live, active cultures. Fermentation would naturally produce carbon dioxide, so the bubbles were not added but created through the process. This ginger ale is fermented using a ginger “bug” starter culture. This can be used to create any of your favorite sodas at home, such as root beer or fruit sodas, while adding the benefit of gut-healthy bacteria. Naturally-fermented ginger ale is a great digestive tonic and can be tweaked according to your fondness for spice. If you like really spicy, potent ginger ale, use more ginger, or use less for a milder flavor. Try adding other herbs and spices to create sodas that are delicious actually good for your family! This is the perfect replacement for conventional soda and it goes great in cocktails as a mixer, such as Moscow Mule or Horse Feathers! The starter for naturally-fermented sodas, known as a "ginger bug," is made similarly to a sourdough starter. By mixing small amounts of ginger, unrefined sugar, and water together daily, a culture starts to build. Because ginger is a root, it contains starches and sugars, along with lactic acid-producing bacteria that will begin to facilitate fermentation. The unrefined sugar will also help the fermentation along as well. Once your starter culture is active, it can be used to inoculate homemade sodas to produce natural carbonation through fermentation. You can also make your bug using half ginger and half fresh turmeric root for a different flavor along with the addition of turmeric's potent anti-inflammatory benefits. Ginger Bug Starter 2 Tbs grated ginger root 2 Tbs turbinado or other unrefined cane sugar 2 Tbs filtered water Mix the ginger, sugar, and water together in a small jar. Cover with a cloth and secure in place. Repeat this process everyday for about 5 days, discarding 1-2 Tbs bug before feeding. You will know your starter is active and ready to use when it has become slightly effervescent and it has a lightly fermented, tangy smell to it. Depending on the warmth of your kitchen, this may take a few extra days. When not using your ginger bug, you can store it in the fridge with a lid on it for about 2 weeks. If you will not be using it for longer than that, remove it from the fridge every few weeks and feed a couple of times (which will take 1-2 days). Return to fridge for storage until you are ready to use again. If it has been in storage for a while and you are ready to make soda again, feed it a few times before making your ginger ale so it is active and ready to ferment.  Naturally-Fermented Ginger Ale
Makes 1 quart 1 quart filtered water 2-4" fresh ginger root, sliced (vary amount based on taste preference) 1/4 cup unrefined cane sugar 1/4 cup active ginger bug Optional additions Lavender-Lemon: 1 tsp dried lavender flowers, 2 Tbs lemon juice Cinnamon Spice: 1 cinnamon stick, 1 tsp allspice berries, 1/2 tsp cloves Bring water and ginger to a boil. If making cinnamon spice variation, add spices at this time as well. Cover and turn to low, and then let simmer for 15-20 minutes. Strain out the ginger and immediately stir in the sugar. Stir to dissolve completely. If making lavender-lemon variation, add lavender flowers and lemon juice at this time. Strain out ginger and other spices. Cool to room temperature and then add your starter liquid. Transfer to a glass jar and cover with a cloth. Let sit at room temperature for 2-3 days to ferment. Once the soda has become bubbly and fermented, transfer to a swing-top bottle. This will allow the soda to ferment under pressure, creating more carbonation. Let sit one more day at room temperature, then transfer to the fridge. If you don't have swing-top bottles, you can re-use kombucha bottles or place a lid on your glass jar to trap some of the carbonation instead. This will keep in the fridge for about 1 month. For root beer: Use your favorite combination of sassafras, sarsaparilla, licorice, cinnamon, star anise, and ginger for a true root beer. Make your soda using the same method, using the roots in addition to ginger for flavoring. Let steep for 10-12 minutes, then drain and add the sugar and 1⁄2 tsp vanilla extract. Use the ginger bug and ferment as listed above. For fruit or herb soda: Alternately, you could add ginger bug to fruit juice or herbal teas to make a naturally-fermented soda of almost any flavor you like. Add active starter culture to sweetened herbal tea or diluted fruit juice (50/50 juice/water works well)and let carbonate for a few days, using the same method as the ginger ale above.  We all know we are supposed to eat our vegetables, so most of us turn to salads to add an easy veggie side dish to our meals. While a lettuce salad is all fine and good, sometimes you want to mix it up. This is especially true during the winter and early spring, when really fresh, flavorful lettuces can be hard to come by. During these times, I am also craving veggies sides that are a little more hearty and filling, involving some roots and brassicas. While you could always go with a potato salad (anything plus mayo equals salad where I'm from), one that is more veggie-based is often what you are looking for instead. Here are 5 different kinds of salads you could make to elevate your salad game and mix it up, going beyond romaine and ranch.  1. Cabbage Slaw Growing up in Missouri meant colelsaw was a staple side dish, and slaw is still one of my favorite kinds of salads to this day. Shredded cabbage combined with other fresh veggies and herbs is easy to throw together and it keeps really well, so you can make a big batch to eat throughout the week. Toss it with toasted sesame oil and rice vinegar for an Asian-Style Sesame Slaw, mix with cilantro, lime and sour cream for a version that goes great with tacos, or go classic with a mayonnaise-based dressing and plenty of shredded carrots. 2. Cucumber Salads Cucumbers are my least favorite vegetable, but it seems that everyone else loves them so I will include it here. When you can get fresh cucumbers, an easy salad is not far away. Toss thinly sliced cucumbers and onions in an olive oil and red wine vinegar dressing, or mix in with a creamy yogurt sauce for a Greek-style side dish. In the summer when tomatoes are at their peak, you could mix wedges of fresh heirloom tomatoes with your cucumbers and plenty of feta and lemon juice, or add day-old sourdough chunks for a nice panzanella salad. Bon Appetit has recipes for great smashed cucumber salads on their website, which are not only beautiful, but add a whole new salad-making technique to your repitoire.  3. Shaved Radish and Root Salads Thinly-sliced radishes and other roots are a trendy veggie side dish right now, and it seems obvious why: they are gorgeous. A mandolin makes this job easier, but be careful to watch your fingers. Shaved radishes, carrots, beets, turnips or any root you like can be tossed with some garlic, olive oil, white wine vinegar and herbs for a simple and delicious salad. Throw the mixture on a bed of radicchio and your side dish will steal the show. 4. Moroccan-Style Carrot Salad A bit slaw-like in nature, a Moroccan-Style Carrot Salad is super easy and tastes best when carrots are at their peak sweetness. Toss shredded carrots with olive oil, garlic, lemon juice and salt, then add in raisins and you are most of the way there. You could even jazz it up by adding some spices like cumin and cinnamon or Tahini-Yogurt Sauce if you want. Serve alongside some slow-roasted meats and homemade flatbreads, and dinner is complete.  5. Massaged Kale Salad
Kale salads do not need to be boring or indigestible. I usually opt to have my kale cooked, but when raw kale is massaged, it can make a fantastic salad. Rubbing olive oil and lemon juice, or other acid of your choice, in with finely-shredded kale leaves breaks down the kale a bit, making it more delicate in texture, along with bringing out more of its flavor. Add in some shredded parmesan, toasted nuts, raw garlic, or whatever else you like for a fiber-rich and tasty vegetable side that will silence kale haters. Joshua McFadden has a really nice recipe for a kale salad (called "The Kale Salad That Changed It All") in his book Six Seasons: A New Way With Vegetables that even uses toasted breadcrumbs, the smart man he is. For more lettuce-free salad inspiration, check out more in Six Seasons from Joshua McFadden, Plenty and Jerusalem by Yotam Ottolenghi, along with his recipes for winter salads on The Guardian website, and The Art of Simple Food (I and II) cookbooks by Alice Waters. These are all very smart people who know how to make great vegetables taste even better. |
Brine & Broth
I am a nutritionist in Southwest Wisconsin, focused on traditional, nutrient-dense foods. My goal is to provide you with simple and delicious recipes that fit into real life, and information for choosing healthful real foods. Enjoy! Archives
January 2020
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