Recipes

As promised (a LONG time ago), I want to share with you a tried and true low-carb (and very high fat) ice cream recipe from genius Peter Attia.  (The ice cream is quite good, but if you haven’t listened to any of Attia’s podcasts, you’re really in for a treat. Check him out: he has interesting guests, covers details from basic to esoteric, and provides great show notes.)

A top priority in starting a healthy eating program is eliminating inflammatory foods, and one of the foods that is most hazardous and most common is vegetable oil. Even “healthy” canola oil belongs in the “not-so-fast” category with cottonseed, safflower, and soy oil. Easily contaminated with GMO or non-organic, their main drawback is that they are high in omega-6 polyunsaturated oils, an inflammatory food that we’ve already had more than our share of!

Cocoa has been found to confer many health benefits, particularly for blood pressure and other markers of cardiovascular fitness and best when it’s not combined with an excessive sugar indulgence! Here is a great way to enjoy a daily aliquot of unsweetened cocoa.

Chicken livers are wonderfully nutritious, and milder than livers from larger animals. Livers made into paté are even tastier, and in this case – offer more nutritional benefits! This recipe comes from my rowing and weight-lifting friend, Leah Wingfield, who also makes incredible glass sculpture in her day job.Ingredients and instructionsStep one, saute the livers:

I love spotting the beautiful orange persimmon globes on wintry trees this time of year, almost as much as this wonderful soup made from the fruit!

My red cabbage recipe is modified from one of my all-time favorite cookbooks, Chevre!

Grilled wild salmon and vegetables: fresh salad.Wild-caught salmonSalmon, lemon or Basil leaves or bothOlive OilGrilled vegetablesSquash, eggplant, olive oil, and fresh garlic.Summer saladFresh tomatoes, cucumbers, basil, olive oil and vinegar.Shopping:

A basic smoothie recipe is useful in two situations: for folks who need to gain or maintain weight, and for athletes looking for a way to eat whey protein after a workout. Here’s my post-workout smoothie recipe.In a blender, mix to dissolve the protein powder:1 scoop organic, grass-fed whey protein½ cup of waterFor nutrition and flavor, add:

Sunday afternoon and it’s sunny! Let’s spend the day outside, that sounds like a great idea – except for the chicken I was planning to cook for the evening. No problem – easiest roasted chicken is always good and takes little time to prepare.

A wonderful warm dish for a winter’s evening that nourishes your heart.

I love this soup and have a cup of it with any meal, including breakfast. It’s a great way to get a cup of broth and a serving of greens.

Makes 1 quart1 medium cabbage, green or red, cored and shredded1 tablespoon caraway seeds or celery seeds1 tablespoon sea salt4 tablespoons whey (if not available, use an additional 1 tablespoon salt)Grated carrots or beets for variety     

I love chicken liver pate, and now I have a new favorite recipe.  I usually make a double batch, one for the fridge, and one for the freezer, and almost always have some ready to eat. It’s my favorite quick healthy snack. I hope you enjoy it! 
 

Makes 1 gallon3 quarts filtered water1 cup sugar4 tea bags of organic black tea1/2 cup kombucha from a previous culture*1 kombucha mushroom**  

Seeds and grains (the seeds of grain plants) are specially designed to survive unchanged in nature until they land in a situation just ripe for starting a new version of whatever plant they come from. The vital nutrients for growth stay encased in a fairly impermeable shell until the seed arrives in a place both moist and slightly acidic, optimal growing conditions. Over a period of hours or days the shell is gently softened and opened and the activated nutrients enable the seed to grow.

1/2 cup butter (1 stick)1 lb organic chicken livers, preferably from pasture-raised hens1 yellow onion2 clove garlic1/4 cup red winesalt and pepper to taste

Nuts are a healthy food to add, here’s how to eat nuts that are healthy AND tasty. I recommend starting with good quality raw nuts and dehydrating them so they are crispy, delicious and free of harmful oils!

Makes 5 cups whey and 2 cups cream cheese2 quarts piima milkwhole-milk buttermilkyoghurt

Makes 1 quart1/2 cup good quality commercial plain yogurt, or 1/2 cup yogurt from previous batch1 quart pasteurized whole milk, non homogenizeda candy thermometer  Yogurt is easy to make – neither a yogurt-maker nor a special culture is necessary. The final product may be thinner in consistency than commercial yogurt.

Makes 1 quart1 quart whole milk, preferably raw but not ultra pasteurizedabout 1/4 cup buttermilk culture*

Makes 1 quart1 quart fresh whole milk, non-homogenized1 Tbsp. starter culture

3 medium or 2 large organic beets, peeled and coarsely chopped
¼ cup whey (optional)
1 Tbsp. sea salt
filtered water
 

1 cup good quality cream1 envelope piima powder*Piima culture (also called vili or Finnish culture) is derived from the milk of cows that feed on the butterwort plant. Centuries ago, Scandinavian farmers discovered that milk clabbered better when their cows consumed this herb.

Makes 2 cups1 pint good quality cream1 Tbsp. starter culture    

1 pt good quality cream1 Tbsp. commercial or whole-milk buttermilk or commercial creme fraiche    European-style sour cream, called crème fraiche (and pronounced “creme fresh”) is a key ingredient to French cooking. It has a delicious flavor and is wonderful in creamed soups and sauces. In larger cities, crème fraiche is available at gourmet and health food stores.

2 medium onions or leeks, peeled and chopped2 carrots, peeled and chopped4 Tbsp. butter3 medium baking potatoes or 6 red potatoes, washed and cut up2 quarts chicken stock or combination of filtered water and stockseveral sprigs fresh thyme, tied together½ tsp dried green peppercorns, crushed4 zucchini, trimmed and sliced

1 whole free-range chicken or 2 – 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings
gizzards from one chicken (optional)
feet from the chicken
4 quarts cold filtered water
1/2 tsp salt per quart of water
2 Tbsp. vinegar
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery sticks, coarsely chopped
1 bunch of parsley

2 quarts chicken stock1 cup brown rice1 cup finely diced chicken meat and/or chicken liver and heart (leftover from making stock)1 1/2 cups finely diced vegetables such as carrot, celery, red pepper or string beanssea salt or fish sauce and pepper

4 cups almonds, preferably skinless, whole or slivered1 Tbsp sea saltfiltered water