Paleo Paella

paleo paella Paleo Paella

This Paleo Paella is grain-free. The rice portion of this dish is replaced with cauliflower. This version is nice for people looking to avoid grains or wanting to get more vegetables into their diet.

This recipe is safe for someone on the Specific Carbohydrate Diet, GAPS or the modified paleo diet.

Oven Baked Chicken

1 pastured whole chicken, cut into small pieces
1/4c organic olive oil
1tsp sea salt
1tsp organic black peppercorns, freshly ground
2tsp organic smoked paprika
Cut up the whole chicken into small pieces. (Reserve the breast meat for other meals, if desired.) Use a clever and mallet to cut through the bones. If you don’t know how to cut up a chicken please refer to The Joy of Cooking or watch a video on the internet. Coat the chicken pieces with the olive oil. While stirring the chicken pieces sprinkle with the spice mixture. Let the chicken pieces marinate in the spice mixture for one hour. Spread the chickens pieces on a glass baking tray and bake at 300F for 45 minutes. Turn the pieces and remove the chicken juices and reserve for the paella. Cook the chicken pieces for another 30 minutes or until done.

Cauliflower Paella

1/3c organic olive oil
2 medium organic onions, chopped
1tsp sea salt
1 organic cauliflower head, finely minced
1tsp fresh rosemary, finely minced
3-4 organic whole Roma tomatoes, frozen
1T turmeric root, freshly ground
1T palm oil
1tsp organic black peppercorns, freshly ground
2-4 organic garlic cloves, finely sliced
chicken juices
1c organic peas, frozen
1c fresh clams, mussels or shrimp (optional)
Finely mince the cauliflower in a food processor. In a deep, large fry pan, sauté the onions in sea salt and olive oil until lightly browned. Add the cauliflower, rosemary, tomatoes, turmeric and palm oil and cook until the tomatoes unfreeze. Remove the tomato skins, if desired. Stir in the ground peppercorns, garlic and chicken juices. Remove from the heat until the chicken is ready. Add the peas and optional seafood and reheat the paella just before serving with the chicken pieces.

Plumy Cranberry Sauce

plumy cranberry sauce 1 Plumy Cranberry Sauce

Adding local ingredients to a traditional recipe is a great way to develop unique regional flavors.

This recipe is safe for someone on the Specific Carbohydrate Diet, GAPS or the modified paleo diet.

This Thanksgiving I didn’t have enough cranberries to make enough sauce to satisfy my family. It looked like I was going to have to make a last minute trip to the grocery store. I’ve made it a habit to always look around the house for possible substitutes before jumping into the car. By thinking before acting, I save time and money.

Since we had a bumper crop of prune plums this year, finding interesting ways to use plums has become a priority. I knew plums produce a beautiful red color when cooked so I decided to try adding the plums to the cranberry sauce. Using plums we grow on the property means the cranberries we have to buy go further, which saves our family money.

Plumy Cranberry Sauce

1c garden prune plums, frozen
1c organic cranberries, frozen
2/3c filtered water
1/2tsp sea salt
1-2T raw local honey
In a sauce pan, simmer the plums, cranberries and sea salt in the filtered water for 20-30 minutes until the cranberries burst. Remove from the heat and allow the sauce to cool down. Add the honey one tablespoon at a time and stir very well. This is easier if the sauce is still warm. Be careful not to add too much honey. Chill before serving. This sauce goes well with turkey, chicken or pork.

plumy cranberry sauce 2 Plumy Cranberry Sauce

Using plums we grow on the property means the cranberries we have to buy go further which saves our family money.

Chocolate Truffles

Have you ever made chocolate truffles? I’m not a chocoholic but I could become one with these truffles.

truffles Chocolate Truffles

The ingredients for making truffles are really simple. It’s hard to believe that such simple ingredients could make such a wonderful treat.

1c 70% organic chocolate, pieces
1/2c organic whipping cream
1T homemade vanilla extract (optional)
organic cocoa powder

Bring some water to boil in a sauce pan. In a 2c Pyrex measuring cup, warm the chocolate pieces and cream until the chocolate completely melts. Don’t overheat the chocolate and cream. Use just enough heat to melt the chocolate. Remove from the heat and stir very well. Add the vanilla extract, if desired. Put the mixture into the fridge to cool.

Check the mixture every 30 minutes by stirring. When it gets difficult to stir the mixture it’s time to roll the truffles into one inch balls and coat them in cocoa powder. Store the truffles in the freezer or fridge but serve the truffles cool or at room temperature.

These truffles are great for special occasions or holidays like Halloween, Valentine’s Day or Easter.

Healthy Household: The Healing Power of Ketogenic Bone Broth

This post is dedicated to all the brave people suffering from neurological disorders and their families and caregivers struggling for solutions.

keto bone broth 1 Healthy Household: The Healing Power of Ketogenic Bone Broth

Ketogenic Bone Broth starts with a quality homemade bone broth. A sign of quality bone broth is a jelly-like texture when refrigerated.

Sally Fallon Morell of the Weston A Price Foundation states that bone broth is:
“A cure-all in traditional households and the magic ingredient in classic gourmet cuisine, stock or broth made from bones of chicken, fish and beef builds strong bones, assuages sore throats, nurtures the sick, puts vigor in the step and sparkle in love life–so say grandmothers, midwives and healers. For chefs, stock is the magic elixir for making soul-warming soups and matchless sauces.”

Over the years, I have learned how true these words are. I first started using bone broth as a way to be frugal. Bone broth was a way to use parts of the animal normally discarded in modern households. I quickly learned that bone broth was an amazing addition to soups, stews and sauces. It was much later that I realized the health giving quality of bone broth.

Ketogenic Bone Broth is a nourishing drink for the sick or injured. It’s a great way to get more coconut oil into the diet of a sick person. Ketogenic Bone Broth can be used during a modified fast or during every-other-day fasting for weight loss. It can be used as a coffee substitute or as a way to reduce coffee intake. In the case of neurological problems, Ketogenic Bone Broth may slow cognitive decline.

keto bone broth 2 Healthy Household: The Healing Power of Ketogenic Bone Broth

Add the best quality ingredients you can find. If possible freshly grate the turmeric root and use a finely creamed coconut. Make your own mushroom powder; see the link below for the recipe.

keto bone broth 3 Healthy Household: The Healing Power of Ketogenic Bone Broth

Turmeric root will turn the bone broth yellow and the added fats will make this a very nourishing broth. Fresh turmeric gives the broth a rich, complex flavor.

Ketogenic Bone Broth
2c homemade bone broth
1tsp organic turmeric root, finely grated
1tsp organic creamed coconut
1tsp homemade mushroom broth (optional)
1-3tsp organic butter, organic coconut oil, or medium chain triglycerides (MCT) oil
sea salt and freshly ground organic black peppercorn to taste (optional)

In a sauce pan warm the bone broth. Add the freshly grated turmeric root, mushroom broth and creamed coconut. (In a pinch, use dried organic turmeric powder but the fresh turmeric has a richer, complex flavor.) Bring to a light simmer. Add the butter, coconut or MCT oil just before serving. Add the sea salt and freshly ground peppercorns, if desired. Putting the Ketogenic Bone Broth in a stainless steel travel mug will keep the broth hot longer making sipping the broth more pleasant.

In the case of someone with neurological problems such as Alzheimer’s Disease replace the coconut oil with medium chain triglycerides (MCT) oil. Presently, there are clinical trials using two tablespoons of MCT oil each day with Alzheimer’s patients. The results seem promising. If you would like to read more information about dietary treatments for Alzheimer’s disease please read Type 3 Diabetes: Metabolic Causes of Alzheimer’s Disease.

If you would like to learn more about the science of bone broth please read Broth is Beautiful and the Healing Powers of Bone Broth. If you are wondering why fresh turmeric root is being added to the bone broth, please read about this secret golden synergy: 10 Turmeric Benefits Superior to Medication and Two Ancient Superfoods Join Forces.

“Bone broth is rich in protein, collagen, gelatin, glucosamine, chondroitin and key minerals often missing in the diet. These vital nutrients support a wide range of health benefits and body systems including: gut and immune system, joints and lean muscle mass, skin, hair, nails, metabolism and a healthy weight.”
Dr Josh Axe

keto bone broth 4 Healthy Household: The Healing Power of Ketogenic Bone Broth

A stainless steel travel mug will keep the broth hot longer making sipping the broth more pleasant. A go-anywhere drink!

For more recipes please see Healthy Household: Staying Clean Safely.

GO BOX Permaculture Project’s 10th Anniversary!

This year is the 10th anniversary of the GO BOX Permaculture Project! We have learned a lot over the last decade. Some insights have been very surprising and go against permaculture’s current wisdom. I would like to share some of these insights for your consideration.

permaculture 1 GO BOX Permaculture Projects 10th Anniversary!

It’s harvest time for the stone fruits at the GO BOX Permaculture Project! These plums will soon be ready for eating. MMMmmm!

permaculture 2 GO BOX Permaculture Projects 10th Anniversary!

These dark plums are fantastic dried. They will be ready for harvest in a few weeks.

So how much does a permaculture garden or forest garden cost? Not as much as you might think. The GO BOX Permaculture Project had an initial cost of under $1000 for the base trees and shrubs. We also had to get a formal landscaping plan and have a consultation with a local arborist, which costed more than the plants. However, most people wouldn’t have to contend with this cost. In the spring of each year we spend about $100 on bedding plants and seeds for annuals. This cost does not include any livestock or feed which adds to the cost of a permaculture garden but greatly increases the nutrient density of the food output. So, over the ten years of operation, the plant portion of the permaculture garden has cost us a total of $2000 not including the tribute to the bureaucrats.

permaculture 3 GO BOX Permaculture Projects 10th Anniversary!

This pear tree is an example of a tree that is unhappy where we placed it. Even though it doesn’t provide good fruit, the tree provides shade and privacy for the house, two very welcome services.

During the first five years, the permaculture garden produced little. Since then, the permaculture garden has produced a bounty of fresh food far beyond the use of our household. Every year now we over produce raspberries, cherries, plums and apples. We even have a FREE u-pick for the community to help utilize this bounty. During migration, the birds stop and refuel at the garden too.

gobox free upick 2016 1 GO BOX Permaculture Projects 10th Anniversary!

The GO BOX Permaculture Project has been doing a FREE u-pick for a number of years now. It’s becoming a yearly tradition!

gobox free upick 2016 3 GO BOX Permaculture Projects 10th Anniversary!

Raspberries are a favorite for the FREE u-pickers. We have LOTS every year. It’s our best harvest.

gobox free upick 2016 2 GO BOX Permaculture Projects 10th Anniversary!

The red currents are a favorite for the jam makers at the FREE u-pick.

The annual garden and hoop houses produce an excessive amount of lettuce, kale, herbs, Chinese greens, cucumbers, tomatoes and numerous summer and winter squashes. We also use an indoor growing unit for winter microgreens, sprouts and for starting bedding plants. With a permaculture garden you can forget about the 100 mile diet and eat the 100 meter or 100 foot diet!

Even though we started with a formal plan with professional advice the permaculture garden just evolved over time through trial and error… mostly through error. Many of the original plants died that first year. We had to rethink the whole concept. The land could only grow what the land could grow. So we brought in organic material from wherever we could find it. We used chickens over this organic material for a number of years to increase the soil fertility. For three years we just built soil before anything would really grow. Building soil was a lot of work!

Then things really started to happen. The sickly trees and shrubs came alive and started to thrive. We learned to spend even less money on plants by doing our own propagation and allowing volunteer trees to grow wherever they happened to sprout. We realized we weren’t the planners of this garden. We’re just the human help! The garden grew itself once we realized that we were really soil life farmers, not permaculturalists! The garden taught us not the other way around!

permaculture 4 GO BOX Permaculture Projects 10th Anniversary!

A few years ago, we planted a number of standard fruit trees which have done extremely well compared to the original dwarf stock fruit trees.

permaculture 5 GO BOX Permaculture Projects 10th Anniversary!

Our dwarf apples trees haven’t done well due to pest problems. Yes, we could do something about that but we are experimenting Mark Shepard’s STUN method!

“STUN stands for: steer, total, utter neglect. Of all the different ways to care for a plant, STUN is the simplest. Since nothing is done to the plant, around the plant, or applied to the soil, it is also the least expensive method of plant care.”
Restoration Agriculture: Real World Permaculture for Farmers by Mark Shapard

So, a permaculture garden doesn’t need to cost much. You can start a permaculture garden for a few hundred dollars and some sweat equity. Our garden has been a really great experience and has saved our household an uncountable amount of money that we would have otherwise spent on seasonal, organic foods. My only regret is that I didn’t plant more nut trees and less fruit trees as suggested by permaculture radical, Mark Shepard. The biggest surprise was learning to let go of the planning process and let the garden take the lead. The garden became our teacher. All that was required from us was to be good students and humbly listen to it.

“Aside from the obvious cost and labor savings when you don’t hand weed, hoe, cultivate or mow around trees, one of the most significant benefits of using STUN is the discovery of superior genetics. Think about it. If you plant 100 trees and ignore them, the only ones that survive did so because they had some sort of competitive advantage.”

Attached is the original landscaping plan drawn up for the city in 2006. The actual garden evolved to look nothing like the plan. We gave up on the recommended xeriscaping when we discovered that when this policy is properly implemented the results are a heating up of the ground which kills soil microflora and increases the ambient air temperature in an already hot city. In our opinion, xeriscaping is not a good policy for a hot city that has basically unlimited access to river water and is not experiencing a drought or likely to experience a drought in the near future. Also, xeriscaping requires weeding to look good which means increased herbicide use (bad) or expensive human labor (bad).

I NEVER thought I would say this, but a mowed grass lawn is starting to look like a much better option to me… and I can eat the dandelions!

gobox landscaping 2006 GO BOX Permaculture Projects 10th Anniversary!

This is the original landscaping plan drawn up for the city in 2006. The actual garden evolved to look nothing like the plan. If you’re interested, come for a visit someday!

“It is interesting that all the literature you can read and all the workshops you can attend are all telling you what to do, rather than not do. In addition, they only address two fundamental questions: “How do I keep this thing alive that wants to die? and “How do I kill this thing that wants to live?” This is entirely backwards! If some trees of mine want to die, I say, “Good riddance!” I don’t have the time and I’m not interested in spending the money on inputs to keep it on life support. I’m interested in discovering the genetics that are precocious, pest and disease resistant, and thrive in a regime of STUN.”