October 2o14
Two recipes for fall:
Heal your gut and strengthen your immune system starting with these two recipes adapted from the amazing HEAL YOUR GUT cookbook. Nutrient-Dense Recipes for Intestinal Health Using the GAPS Diet.
BUTTERNUT SQUASH SOUP:
2 quarts chicken stock (preferably home made)
2 tablespoons animal fat, coconut oil, or ghee
3 leeks or 2 onions, chopped
2 or 3 cloves garlic, minced
1 large butternut squash, peeled, seeded, and cut into chunks
1 bouqet garni
sea salt
black pepper to taste
Optional: 1 to 2 tablespoons finely chopped fresh ginger root for extra warmth
Add the stock and fat to a pot. Add the vegetables and bring to a boil. Reduce the heat to a simmer, add the bouquet garni and cook, covered, for 30 minutes or until the vegetables are soft and the squash is easily pierced with a fork. Take out the bouquet garni and remove the soup from the heat. Carefully puree the soup with an immersion blender until smooth. Add salt to taste and serve.
Optional Garnishes;
Yogurt or cultured cream
Chopped fresh herbs
Soaked and sprouted pumpkin seeds
BUTTERNUT SQUASH AND SWISS CHARD LASAGNA
1 large or 2 small butternut squash,
peeled, seeded,and sliced ⅛ inch thick
Sea salt and pepper
3 tablespoons butter, cut into pieces or healthy fat of choice
1-2 large bunches Swiss chard, chopped
1-2 cups ground pastured sausage (chemical free)
2-3 tablespoons dried thyme
1 ½ to 2 cups grated (raw) cheese, or goat cheddar cheese divided
1-2 cups chicken broth
½ cups grated parmesan (optional)
Preheat the oven to 350 F. Grease a 9 by 13-inch baking dish. Layer a third of the squash slices on the bottom of the pan: season salt, pepper, and a little chopped butter. Top with half the chard; add a layer of sausage, a big pinch of thyme, and more salt, pepper, and butter. Add a third of the cheese. Top with half the remaining squash, then all the remaining chard, salt,pepper, butter,and thyme, and another layer of sausage. Add half the cheddar, then finnish with the last bit of the squash.
Carefully pour the broth over the dish. It’ll seem very full, but dont worry: It cooks down. Cover tightly with foil, and bake for an hour. Carefully remove from oven, and take off the foil. Top the lasagna with the remaining cheddar and the parmesan. Broil until the cheese is melted and golden. yum.
March 2014
Astragalus
In Chinese medical terms, astragalus builds up the protective chi. Imagine that there is a protective shield around your body, just below the surface of the skin, that keep out cold and other external influences. It vitalizes the non-specific immune defenses and wards off infections. This is the protective chi, and astragalus is the premier herb in Chinese herbalism to strengthen it.
Astragalus Super Soup
1 tablespoon extra-virgin olive oil
1 small yellow onion, chopped
4 cloves garlic, sliced
1 teaspoon ground turmeric
8 fresh shiitake mushrooms, stemmed and sliced
4 cups mushroom, vegetable or chicken broth
1 1/2 cup finely sliced kale
1 cup cubed butternut squash
2 tablespoons grated fresh ginger
1/8 teaspoon cayenne pepper
6 – 10 slices astragalus root
1 fresh lemon, Juice of
1 teaspoon miso
In a sauce pot over medium-high heat, add oil and cook onion and garlic, stirring frequently, for 3 minutes. Stir in turmeric and mushrooms, and cook 2 minutes more. Add broth, kale, squash, ginger, cayenne and astragalus. Bring to a boil, reduce heat, cover and simmer 15 minutes. Remove from heat and let cool slightly, add lemon juice and miso. Cover and let sit 5 minutes before serving.
Nettles
I was happy to find out that the Wedge co-op has on March 22nd recieved their first shipment of spring nettles! Whole Foods also carries Nettles, along with farmers markets during the season.
The Nettles Pesto recipe is great. I also reccommend Nettles for daily use in early spring. Simple Nettles in a tea form can boost your immune system and prevent spring seasonal allergies.
1/2 pound nettlesTime: 25 minutes active time
Makes: 1 generous cup
4 large garlic cloves, smashed
1/2 cup toasted pine nuts
1/2 teaspoon salt
Freshly ground pepper
1 tablespoon freshly squeezed lemon juice
1 1/4 cups extra virgin olive oil
1/3 cup grated Parmesan cheese
Bring a large pot of salted water to a simmer for the nettles. Add the nettles directly from their bag and cook, stirring continuously, for 2 minutes. (This denatures their sting.) Dump into a colander to drain. When the nettles are cool enough to handle, wrap them in a clean dishtowel and wring out as much moisture as possible, like you would for spinach. You’ll have about a cup of cooked, squished nettles.
In the work bowl of a food processor fitted with the paddle attachment, whirl the garlic, pine nuts, salt, and pepper to taste until finely chopped. Add the nettles, breaking them up as you drop them in, and the lemon juice and whirl until finely chopped. With the machine running, add the oil in a slow, steady stream, and process until smooth. Add the cheese, pulse briefly, and season to taste with additional salt, pepper, or lemon juice.
Shiatsu + You 