March 1st & March 3rd
FOODS TO AVOID
Agave
Sunflower Oil
Soy Protein
Peanut Butter
Canola Oil
Low Fat Dairy
Wheat
Awesome foods to include every week:
Cranberries-Organic farming methods can raise the antioxidants in fruits and vegetables by an average of 30%. Vitamins, minerals, and and other nutrients are also more abundant in organic cranberries. These results are from the (USDA)
Lemons
Broccoli Raab
Romaine
Leeks
Purple Sweet Potatoes
Squid
Full Fat Dairy from 100% Grass fed cows, or sheep or goat: Yogurt, butter, sour cream,…
Oysters, Squid, Wild Shrimp and Wild Salmon
Curry, Italian seasonings, Use spices liberally!!!
Brazil Nuts
Grapefruit
Radicchio
Sardines and Mackerel
March 1st: Cooking Class with Jan: https://vimeo.com/683783055 Password: Alchemy1
March 3rd: Lecture with John: https://vimeo.com/684469761 Password: Alchemy2
The most important chemical reaction driven by sunlight that also creates molecules carried by cholesterol and proteins such as heparin is
A. Methylation
B. Sulfation
C. Hydration
D. Phosphorylation
The concept of metabolic energy and deriving energy from food is most dependent on:
A. Transport of electrons and nutrients that catalyze reactions
B. Beta oxidation and burning fatty acids
C. Cellular transport and L-carnitine
D. B vitamins and water soluble vitamins A,D, and K
The most important macronutrient to keep track of at each meal in an effort to both acquire the balance and a variety of essential micronutrients
A. Essential fatty acids
B. Protein
C. Resistant starch
D. Complex carbohydrates
The class of foods that is most often missing from the average persons plate and that contains a high concentration of catalysts
A. Squash family
B. Grass fed meat
C. Bitter green leafy vegetables
D. Dark colored berries
RECIPES
Perserved Lemons
Always start with organic lemons. I like to make a big batch. This is for 4 whole lemons and a 32 ounce jar. I like to use warm spices like cinnamon, bay leaf pepper, and coriander, because I love the flavor and the way it looks is so beautiful! Surrounding ourselves in beauty is one way to get more nourishment…
The brightness of this naturally fermented pickle is used in Moroccan tagines, but modern it twists to any dish that calls for lemons. Using minced peel to salad dressing, fish, and vegetable dishes. The lemony brine is perfect as a drizzle on veggies or in your dressings.
Have ready a sterilized jar- about 32 ounces with a screw top lid. You can sterilized in your dishwasher or submerged in (covered) boiling water for 10 minutes.
DIRECTIONS
Wash 6-8 organic lemons, enough to fit snugly in a medium sterilized jar with a tight-fitting lid (have 2 to 4 more ready for juice). Slice each lemon from the step end (top) to within 1/2 inch of the bottom, almost cutting them into quarters but leaving them attached at one end. Fill the cavity of the lemon with about 2 tablespoons of sea salt over the cut surfaces, then reshape the fruit. Add 1 tablespoon of salt to the bottom of the jar. Fit all the cut lemons in, breaking them apart if necessary. Sprinkle salt on each layer. Be liberal with the salt.
Press the lemons down to release their juices. Add to the jar the peppercorns and bay leaves, then squeeze the additional lemons into the jar until juice covers everything.
INGREDENTS
9 organic lemons
Sea salt
Optional :
Warm spices: pink or black peppercorns, 2 bay leaves,
coriander, cumin seeds
Broth Lamb and Leek Soup
The recipe starts with 2 large leeks, a whole head of cabbage and lamb stew meat- cut from lamb leg or lamb shoulder. It’s perfect for those tougher cuts of meat you may have frozen in your freezer.
The over 80,000 family farmers and ranchers raising lamb across the United States are working hard to provide your family with nutrient-rich and delicious lamb. With spring lamb sales marking an important source of income for lamb producers, when you purchase American Lamb, you’ll be directly helping families and farms in your community and nourishing your family. We’re all in this together!
DIRECTIONS
Slice the leeks in half lengthwise and then into small half moons. Heat oil in a heavy bottom pot on medium heat add the lamb and allow it to sea, lightly browning it for about 15 minutes. and add the leeks, carrots, celery and garlic. Saute until leeks start to tenderize, about 10 minutes.
Add the broth, salt, pepper, apple cider vinegar, thyme, caraway, cayenne and bay leaves.. Cover and allow to simmer 2 hours
After 2 hours add the cabbage and allow the cabbage to wilt about 10-15 minutes and serve.
INGREDNTS
1 2 tablespoons olive oil
2 leeks, sliced into rings, rinsed, drained.
2-3 carrots about 1.5 cups , diced
2-3 celery stalks about 1.5 cups , diced
6 garlic cloves, chopped
1 head green cabbage, halved, cored, cut into roughly 1-inch cubes about 3 cups
1 1/2 lbs lamb (stew meat- shoulder, leg, etc) cut into 2-inch pieces, fat trimmed
8 cups broth, can be lamb, beef or chicken chicken broth
1 1/2 teaspoons sea salt
1/2 teaspoon pepper
1 1/2 tablespoons Apple Cider vinegar
Herbs : if you have fresh- use liberally.
Or 2 teaspoons dried thyme or and rosemary Herbs de Provence, or Italian seasonings
1/2 teaspoon caraway seeds (optional)
1/4 teaspoon cayenne (optional)
2 bay leaves
African Chicken and Rice
DIRECTIONS
Preheat oven to 350°F.
Preheat oil cast iron skillet over medium high heat.
Season chicken with salt and curry powder and place in a pan.
Sear the chicken until the skin is just crisp and lightly brown about 6-8 minutes per side. Remove and set aside.
Add onions and peppers to the same pan, cook until soft.
Add garlic and ginger, cook without getting brown for about 1 minute.
Stir in tomato sauce, thyme, 1 tablespoon of curry powder, add in bay leaves.
hot peppers if you wish, salt and pepper. Once well mixed, add rice and stir well.
Pour in chicken broth, stir, then place chicken pieces in the pan. Cover pan with foil. Place in a preheated oven and bake for 1 hour.
INGREDENTS
6 chicken pieces (ORGANIC and pastured - if possible) legs and/or thighs
2 Tbsp olive oil
2 cups basmati rice
3 cups chicken broth
1 onion, chopped
2 bell peppers red or yellow (not green), chopped
2 cups chopped tomatoes or canned organic tomatoes diced
5 cloves garlic
2 Tbsp chopped ginger
1 tablespoon dried thyme ( or more if using fresh)
3 -4 tablespoon curry powder- 1 tablespoon for sauce - the rest for sprinkling over the raw chicken
1 tablespoon raz el hanout ( mixture of ginger, cinnamon, cumin)
3 bay leaves
If you like heat- add a minced hot pepper
Bone Broth
Simmer bones on a low heat for an entire day with loads of vegetables. It is safe to slow cook the bones and vegetables anywhere from 12 to 48 hours. As it cooks the bones will release nutrients and minerals, and this makes nutrient-rich collagen, gelatin, and glucosamine easier to digest. This will create one of the most nutritious and healing foods there is. This broth can be used as a base for soups, stews, or sip it straight. Freeze the stock in glass containers (leave 3” at the top to allow for expansion) for future use.
https://www.janbuhrman.com/recipes-and-more/nourishing-your-spirit-and-creating-energy-from-the-foods-you-eat-5-recipes-tips
DIRECTIONS
Soak cold bones in water for 10-15 minutes. This removes the impurities. Drain.
Spread the bones on a sheet pan evenly for roasting. Spread the vegetables evenly on a separate sheet pan. Roast bones in the oven until just lightly brown.
Add bones, vinegar, and vegetables to a 3-4 gallon pot.. Add enough cold water 2.5 -3 gallons to fill the pot. Do NOT skip the vinegar step; it draws the minerals out of the bones. Add the bay leaves. Bring the pot to a simmer and reduce the heat to the lowest temperature. Let the pot sit for longer than you think is possible. It will be fine 10-12, even 24 hours (on super slow simmer). Do NOT cover with a lid. It should be so slow simmer that it does not reduce more than a few inches of liquid. Once it reduces, you can see what the flavor is really like and then add some sea salt to bring out the flavors. Added herbs (thyme, parsley, garlic or ginger make for a richer stock- but be advised that if you add ginger this will be your flavor for all your stock) add these at the end- as in the last hour of cooking.
Strain. Add salt to your taste, minimally ½ tablespoon.
You can drink this straight or use it as a base for soups.
(NOTE: For Chicken Stock, Replace the Beef Bones for One whole cooked chicken carcass and one gallon water)
Ingredients
4 pounds of beef marrow, knuckle bones. Grass-fed only beef.
2 gallons cold water
¼ cup apple cider vinegar
3 onions, coarsely chopped
3 carrots, coarsely chopped
1 whole fennel bulb, chopped
4 celery stalks with leaves, coarsely chopped
3 bay leaves
1 piece of kombu
Bay leaf Celtic
sea salt only after broth is completed
NOTE: You can add a leek or shallots or garlic . The green tops of leeks can be saved in the freezer for just this purpose!