Sautéed Kale & Onions
(presented by Robin Migalla at the September 2005 meeting)
1 bunch of fresh kale with any yellow or discolored leaves removed
1 large yellow onion—chopped
Juice of ½ a lemon
Olive oil
1 to 2 tablespoons butter
Wash and dry the kale leaves and remove the stems. Chop the kale into 2 to 3 inch pieces. Heat a large iron or
stainless steel skillet over a medium-high heat. Add enough olive oil to coat the bottom of the pan. Add the
onions and sauté until clear being careful not to burn them. Add the chopped kale to the pan and cook, stirring
frequently, until the kale has turned bright green. Next pour the lemon juice over the kale and cover the skillet
tightly. Stir occasionally for 15-20 minutes until the kale has turned a dark green. The longer the cooking time,
the more tender the kale will become. Just prior to serving, add the butter.
An alternate method is to sauté the onions separately and cook the kale in a pressure cooker. The pressure
cooker should be kept at 15 pounds per square inch pressure for at least 8 minutes. When the kale cooked, add
the sautéed onions, lemon, and butter and cook for a few more minutes allowing the ingredients to mingle with
one another.
Kimchi (Korean Sauerkraut)
(Presented by Audrey Miller, from Nourishing Traditions p.94)
Napa cabbage, carrots, daikon radish, green onions, ginger, garlic, chili flakes, sea salt.
Tangy Two-Rice Salad
(presented by Robin Migalla, November 2005 meeting)
¾ cups wild rice
3 cups chicken broth
1 cup water
½ cup instant brown rice
½ cup sliced green onion
3 cloves garlic, chopped
3 Tbsp olive oil
3 Tbsp lemon juice
2 Tbsp cider vinegar
¼ cup chopped fresh parsley
½ tsp salt
½ tsp ground black pepper
½ cup dried cranberries
½ cup chopped pecans
¼ cup chopped dried apricots
¼ cup raisins
Combine the wild rice, broth, and water in a medium saucepan. Cover and bring to a boil. Reduce the heat and
simmer, covered, for 35 minutes. Stir in brown rice, cover, and simmer for an additional 10 minutes or until rice is
tender and all the liquid has been absorbed.
While the rice is cooking, combine the green onions, garlic, olive oil, lemon juice, cider vinegar, parsley, salt, and
pepper in a small bowl, stirring until well mixed. When the rice is done, pour the mixture over it. Add the
remaining ingredients and stir with a fork. Serve warm or cold.
Fiesta Cole Slaw
(presented by Judy Branchi, January 2006 meeting)
1 head red cabbage, finely shredded
2 carrots shredded
1 ½ cups kale, finely chopped (measure after chopping)
1/3 cup plus 1 Tbsp raw unfiltered apple cider vinegar
1/3 cup olive oil
Stevia to taste
Celtic sea salt to taste
Freshly ground pepper to taste
Cabbage with Ogi (millet porridge)
(presented by Silvia Schrage, February 2006 meeting)
Cabbage sautéed in coconut oil, with nutritional yeast, fish oil, salt, pepper, and dill. The Ogi (African millet
porridge) is used as a cream sauce.
Carrot Beet Sauerkraut Salad
(presented by Audrey Miller, February 2006 meeting)
Mix together lacto fermented lemon/dill/garlic sauerkraut, grated carrots, grated beets, olive oil, cardamom, and
pepper.
Squash Pepper Bake
Bake layers of zucchini, yellow squash, green pepper, tomato (fresh in summer, canned in winter), and cheddar
cheese (easy on the cheese). Bake at 375 for 40-45 minutes.
Dandelion Salad
(presented by Geri, April 2006 Meeting)
Fresh Dandelion
Thinly sliced Red Onion
Optional Tomatoes
Optional Bacon Pieces
Balsamic Dressing:
1 Cup Olive Oil
5 Tbsp Balsamic Vinegar
Salt & Basil to taste
Pinch of Stevia (optional)
Salsa Verde
Mildly roasted tomatillos
Cilantro
Jalapeño peppers
Onions
Whey
Salt
Blend, let sit in airtight container on counter for 3 days, then refrigerate for up to 2 months.
Eggs Stuffed with Caviar
6 hard-cooked eggs, peeled & halved lengthwise
¼ cup crème fraiche or sour cream
3 Tbsp fresh chives
2 Tbsp fresh lemon juice
Pinch of salt
4 oz. salmon caviar (or roe)
Lettuce leaves, for garnish
Parsley sprigs, for garnish
Remove yolks from eggs, place in a bowl and mash with a fork. Add crème fraiche or sour cream, chives, lemon
juice and salt to yolks. Mix well. Spoon yolk mixture back into the whites and top with a teaspoon of salmon
caviar. Refrigerate and serve.
Coleslaw
Napa cabbage, shredded
Olive oil
Vinegar
Mustard
Mix olive oil, vinegar and mustard in proper proportions to make a vinaigrette. Drizzle over cabbage.
Cold Sour (Cultured) Milk Shake
Kefir and/or yoghurt
Cucumber, chopped or grated
Dill, chopped
Beets, cooked with or without leaves and thinly diced or grated
(Or canned beets or beet concentrate)
Salt and Pepper
Stir all ingredients together.
Bread and Butter Pickles
(From Eat Fat, Lose Fat by Dr. Mary Enig & Sally Fallon)
7 cups thinly sliced pickling cucumbers or gherkins
1 cup thinly sliced mild onion
1 cup fresh lemon juice
1/3 cup homemade whey
1 cup honey or maple syrup
3 Tbsp sea salt
1-2 Tbsp whole celery seeds
2 tsp turmeric
1 Tbsp yellow mustard seeds
In a large bowl, mix cucumbers with onion and place in 2 quart-sized wide-mouthed mason jars, pressing down
lightly with a pounder or meat hammer. Combine remaining ingredients and pour over cucumbers, adding more
water if necessary to cover. Keep the top of the liquid 1 inch below the top of the jar. Cover tightly and keep at
room temperature for about 2 days before transferring to the refrigerator.
Cilantro Salsa
(From Eat Fat, Lose Fat)
28-ounce can organic whole peeled tomatoes, liquid drained off
¼ large onion, coarsely chopped
2 cloves garlic, coarsely chopped
1 serrano chile, seeded and coarsely chopped
1 tsp sea salt
½ tsp dried oregano
Juice of 1 lemon or 2 limes
¼ cup homemade whey
1 large bunch fresh cilantro, coarsely chopped
Place all ingredients except cilantro in a food processor and process until smooth. Stir in cilantro. Place in a
quart-sized, widemouth mason jar. The top of the vegetables should be at least 1 inch below the top of the jar.
Cover tightly and keep at room temperature for about 3 days before transferring to the refrigerator.
Mushroom-Walnut Rice
1 ½ cups vegetable or chicken broth
1 8-ounce package sliced mushrooms sautéed in butter
1 Tbsp garlic powder or fresh garlic, to taste
1 tsp dried thyme
½ cup brown rice (soaked 6-8 hours in water and whey or lemon juice)
1 Tbsp. butter, olive oil or coconut oil
Combine the broth, mushrooms, garlic and thyme in a medium saucepan. Bring to a boil, stir in the rice, reduce
the heat, and cover. Simmer for until the rice is cooked through. Remove from heat.
Spicy Kidney Bean Fiesta Salad
Chicken Stock
Kidney Beans (soaked until nearly sprouted (about 4 days)
Brown Rice
Red, Yellow, and Green Peppers
Sweet Corn
Onion
Green Onion
Parsley
Grated raw milk jack cheese
Sour cream
Cumin
Garlic Powder
Chili Powder
Celtic Sea Salt
Cayenne Pepper
Cook the kidney beans in chicken stock. Cook the brown rice in chicken stock. Chop vegetables, and combine
with beans, rice, cheese, sour cream, and spices. It’s best when prepared one day prior to serving.
White Bean Dip
Chicken stock
Northern or Navy beans (soaked)
Olive oil
1 clove garlic
lemon juice
Fresh parsley
Celtic sea salt to taste
Cook the beans in chicken stock. Puree beans with the remaining ingredients in a food processor. Great served
with carrot, celery, and green onion sticks.
SPRING CHIVES CANAPES
Ingredients:
Whole grain sourdough bread home made
Raw spread cheese home made (from yogurt)
Chives (perennials from home garden)
Preparation:
Slice bread, cut out top skin.
Julienne thinly chives.
Fromage cheese using fork with touch of salt, black pepper and chili or red pepper.
Spread cheese between two slices and connect. Cut it into desired sizes.
Spread cheese onto three edges of the canapé and dip all three in chives.
Display canapes standing up on forth “clean” edge.
Baked Greens Dish
7 or 8 Egyptian (“walking top”) onions sauted in expeller-pressed walnut oil. Add spinach and tender beet greens
and Celtic sea salt. Put in buttered baking dish. Pour 12 eggs beaten with Celtic sea salt over top. Bake at 300-
350 degrees til firm.
Red Cabbage
2 tbsp. butter
1/2 quart fermented red cabbage with caraway
2 peeled and finely diced tart apples
1 med. chopped onion
1/4 c. Rapidura
In a 1 quart saucepan, saute onion in butter until clear. Add apple and saute until soft. Add remaining
ingredients and simmer for about 30 minutes.
Asian Noodle Salad with Vegetables
a.k.a. Rainbow Salad
1 lb. organic whole wheat angel hair pasta
2 c. broccoli florets, blanched
2 large carrots, julienned
1 red pepper, thinly sliced
rice vinegar, to taste
toasted sesame oil, to taste
salt and pepper, to taste
Toss all ingredients together and refrigerate.
Cheese from Kefir
Cheese is most easily made from kefir. For a hugely extensive read on the subject of kefir and the cheese you
make from it click here, however, he does not cover my favorite kind of kefir, which uses no grains, so you can
start right away without finding a starter culture. Here’s how to do that: 1 tablespoon of raw honey in one quart of
raw milk. Leave this at room temperature for 12-48 hours, until it sours. It may take even longer for the first couple
of batches depending on your ambient temperature and your honey’s enzymatic activity, etc. The kefir is done
when it is sour, slightly thickened, and not yet separated into curds and whey. On the first batch, the results are
not usually very tasty, so you can take 1/4 cup of the finished kefir out as starter for your next batch, and then let
the rest sit until it separates, and even a bit longer. This will become your cheese. Start your second batch by
adding that 1/4 c kefir to a new quart (or two) of milk and waiting. Repeat for the third batch. You can expect a
great-tasting (less pungent) kefir on your third batch.
To make the cheese:
Do not use cheesecloth for cheese, because the holes are too big to use only a single layer and it is not reusable.
Instead, use unbleached muslin, which is cheap and reusable and has exactly the right filter size for cheese. Line
a colander with the muslin and set it in a large bowl so you can collect and save your whey for other uses. Dump
in all the curdled kefir. Don’t be alarmed if it smells very strong. As long as the smell is not like acetone or
particularly “gross”, you are on the right side of the microbial population. The sharpness of the smell (almost
burns your nostrils) decreases later in the process. It is fine (and often
important) to taste the cheese at any point in the process. Collect the whey that comes off immediately, and put it
in a jar in the fridge. then set the whole operation in your soaking cabinet (or on the counter) and leave overnight
to drain. When you come back to it, stir it to help it continue draining. Repeat this every few hours until the curds
are not very glossy. Remember to get rid of the whey in the draining bowl each time. You can dump it or save it.
Either is fine. Now salt your cheese to taste. The flavor will be quite unpleasant without salting, so taste it several
times after you’ve mixed each addition of salt in well. You want to get the salt
right! Next, pick up the corners of the muslin and gather them together, twist them all tightly together and twist up
the ball of cheese in order to squeeze out more moisture. Tuck the “tail” of the cloth under the ball and set it back
in the colander. Now, each time you visit your cheese, give it a little twist. You will be amazed at how much whey
comes out of that curd! Eventually, your cheese will dry, in its cloth, to be quite firm to the touch. Now you can
unwrap it and oil it all over with olive oil or butter. Do this each day for 2 weeks. This step prevents the growth of
surface mold. Then coat the entire thing with beeswax and put away to age for at
least 3 months. After the salting stage, you have a very nice, spreadable cream cheese which you can use with no
further attention. The cream cheese is great on soaked dough flat bread, which you can make with some of that
whey in the fridge.
Butter
Cream is fairly easy to skim, but even easier to buy, since skim milk is not really suitable for human consumption.
If you must skim your own, it is pretty easy to cut off the top of a milk jug once the cream has solidly risen (give it a
couple days). Or set it in a bowl to rise, to make skimming easier. To make butter, use an electric mixer. Start with
the cream at room temperature and beat it on the highest speed with your hand or stand mixer. It will go through
the whipped stage and start to clump after that, getting yellower all the while. You will begin to think it looks like
butter before it is butter. Don’t give up! Keep beating, periodically scraping down the sides of the bowl with a
rubber scraper. Then, fairly suddenly, the buttermilk will “fall” out. The first clue that this has happened is always
the feeling of splattering buttermilk on my hand. At this point, stop the mixer and look, and you will see the oddly-
colored buttermilk in the bottom of the bowl. Use a large spoon to press clumps of butter together off to one side
of the bowl. Pick up this
clump and form into a ball with your hands. Rinse it in a bowl of cold filtered water and then squash it again and
rinse it again. If the water is sufficiently cold, the butter should not stick to your hands. Rinse a few more times
until the buttermilk is all out. Stuff it in a jar, and there you go! Salt is also recommended by some, but I don’t
bother. I just add salt when I use it
Cauliflower in Cheese Sauce
1 medium cauliflower
1 tablespoon butter
1 tablespoon flour
1 1/4 cups light cream or milk
1/2 cup grated Swiss cheese
1 teaspoon Dijon mustard
salt
freshly ground pepper
dash of Tabasco (optional)
paprika
In the top of a double boiler, heat the butter and stir in the flour. Cook for 1 minute. Stir in the milk. Cook over low
heat, stirring constantly, for 3 or 4 minutes or until smooth and thickened. Stir in the cheese and the mustard.
Taste and if necessary add a little salt and pepper. Stir in the Tabasco. Cook, stirring constantly, for 3 or 4
minutes or until the cheese is melted and the sauce is smooth. Keep warm over hot water in the bottom part of the
double boiler. Trim the cauliflower and separate it into flowerets. Wash and drain. Cook in boiling salted water for
3 or 4 minutes or until almost tender. Drain. Place in a buttered shallow baking dish. Cover with the cheese sauce
and sprinkle with the paprika. Cook in a preheated hot oven (400 degrees) for 5 minutes or until the top is golden
brown.
Stuffed Eggs
6 Hard boiled eggs cooked in onion skins
(onion skins soaked over-night in hot water)
1 onion, chopped and sautéed
1 small container white or portabella mushrooms (18), chopped and sautéed
Leaf parsley, chopped
2 spoons of mayonnaise
Salt
Pepper
Paprika
Bread crumbs
Olive oil & butter
Green onion
Cut eggs in half with a sharp knife so you have 12 halves. With a spoon remove white and yolk and chop it.
Combine eggs, onion, mushrooms, parsley, one spoon of mayonnaise, salt, pepper, and paprika and fill the eggs.
Top with bread crumbs that have been fried lightly in the olive oil and butter. Refrigerate. Garnish with green
onion and mayonnaise.
Local Greens Salad
Local Greens:
lambs quarters
black seeded simpson lettuce
green wave mustart
spinach
cilantro
(oh go ahead and pick your favorites)
Mango – chopped small
Raisins
Dried cranberries (Eden’s organic)
Toasted walnuts
Raw farmers cheese (crumbly)
Blue cheese (crumbly)
Toss it well.
Dressing
Juice of one lemon
Juice of one tangelo
Juice of one orange
Honey
Olive oil
Dash of apple cider vinegar (optional)
Shake it well.