Category Archives: Nourishing Traditional Recipes

Seaweed Salad

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Seaweed Salad is easy to make and is great as a topping or in hot and cold salads. Homemade Seaweed Salad will not have the bright green color of commercial products due to not having artificial coloring.

This recipe is NOT safe for someone on the Specific Carbohydrate Diet or GAPS.

Seaweed Salad
1c dried wakame seaweed, sliced or chopped
1c filtered water
2T Homemade Sambal Oelek in Sesame Seed Oil
1T organic barley miso
1T local honey
1T organic traditionally fermented tamari
2T organic cider vinegar
1T organic toasted sesame seed oil
1T toasted sesame seeds or Homemade Furikake

In a bowl, soak the wakame seaweed in filtered water for 2-5 minutes. Less soaking time will leave the seaweed with more texture. In another bowl, mix the Homemade Sambal Oelek Sesame Seed Oil with the miso and honey until smooth. Then add the tamari, cider vinegar and toasted sesame seed oil. Remove the soaking water from the seaweed and add the seaweed to the sauce and mix well again. Top with the sesame seeds from the Homemade Furikake. Reserve the seaweed soaking water for making broth or sprinkle on house plants or in the indoor growing unit.

All seaweeds are high in polysaccharides which are not well tolerated by people on the SCD or GAPS. Miso and tamari are also restricted on the diet because both are made from soy or grains. If you have been on the SCD or GAPS for some time and all your symptoms have resolved you might like to experiment with different seaweeds, miso and tamari and see if you can tolerate them. Try each food one at a time for tolerance, not together in one recipe like this. Also, avoid all commercially prepared Seaweed Salads which have a bright green color from artificial coloring and additives. Homemade Seaweed Salad will have a dark green color but none of these dangerous additives.

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In the winter, Seaweed Salad is a good way to spice up cabbage cooked in butter. Add some Sambal to the cabbage for extra zing.

Hot Alternations: In the winter, Seaweed Salad can be eaten hot with cooked cabbage or other vegetables or used as a topping for meat or fish.
Cold Alternations: Seaweed Salad can be eaten by itself or with finely chopped lettuce or microgreens.

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Seaweed Salad is great on stir-fried vegetables or as a topping for chicken. Try some Homemade Sambal in your next stir-fry.

Here is a local source for seaweed and bonito flakes:
Cheng Kwong Grocery
Jenny Lu
864B 8th Street, Kamloops, BC V2B 2X3
250.554.2272

Homemade Furikake

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“Furikake [is] the salt and pepper of Japan. This crunchy, salty, nutty, earthy, briny topping that tastes slightly of seafood is a great all-purpose seasoning for rice, seafood, snacks, and more.”
www.foodiewithfamily.com

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Furikake is a traditional Japanese, multi-purpose seasoning that is easy to make and a great addition to meat, fish, seafood, rice, snacks, and assorted vegetables.


This recipe is NOT safe for someone on the Specific Carbohydrate Diet or GAPS.

Homemade Furikake

1c organic sesame seeds
1T sea salt
3T bonito flakes
1 sheet nori seaweed, cut into small pieces (optional)
In a cast iron frying pan, dry roast the sesame seeds over high or medium heat, stirring all the time. The sesame seeds will be ready when the seeds start to pop and brown slightly. Do not overcook. Remove the seeds from the fry pan immediately and pour into a bowl. Add the sea salt, bonito flakes and the optional nori. All seaweeds are high in polysaccharides which are not well tolerated by people on the SCD or GAPS. Remove the nori to make this recipe safe.

The trick to cutting the sheet of nori is to first fold the sheet of nori in half and then again into quarters, before cutting. Cut the sheet into stripes along the folds. Then cut each stripe into 1/4-1/8 inch pieces.

Here is a local source for seaweed and bonito flakes:
Cheng Kwong Grocery
Jenny Lu
864B 8th Street, Kamloops, BC V2B 2X3
250.554.2272

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Furikake is a nice topping for dressing up winter cooked cabbage.

Homemade Sambal Oelek

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Sambal Oelek is a very hot sauce great for spicing up winter meals.

The recipe is safe for someone on the Specific Carbohydrate Diet or GAPS.

Sambal is a sauce that originated in Indonesian or Malaysian and can be made from many different types of chilies. Sambal Oelek means “ground chilies”. Making this sauce at home from fresh ingredients is called “Sambal Dadak”.

This recipe is made with both dried and fresh ingredients but for best results use fresh ingredients whenever possible. Be very careful when working with hot chilies as they can burn skin, eyes and lungs.

Sambal Oelek

1c organic dried red chilies
1/4c organic lemongrass
1c boiling filtered water
2/3c organic garlic, peeled
2/3c organic ginger, chopped
2/3c organic cider vinegar
1/2c local honey
1T sea salt
1 organic lime peel
Put the chilies and lemongrass into a bowl. Bring the filtered water to a boil and pour over the chilies and lemongrass. Cover and let sit for 20 minutes. In a food processor or Vita-mix machine, puree the garlic and ginger. Add the vinegar, honey, sea salt and lime peel and blend until smooth. Add the soaked chilies and lemongrass and puree. Reserve the soaking water. Add some of the soaking water if the sauce is too thick. Store in a glass jar in the fridge. The sauce will last for a year or longer if refrigerated.

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For a milder Sambal Oelek add some of the sauce to raw or toasted sesame seed oil. This is raw sesame seed oil but using toasted sesame oil is very good too.

Sambal Oelek in Sesame Seed Oil

1 part Homemade Sambal Oelek
4 parts organic raw or toasted sesame oil
Sambal Oelek is a very hot sauce. One way to tame the hot flavor is to add some sauce to an oil base. Any oil can be used but raw or toasted sesame oil would be a traditional choice. If possible, allow a week for the sauce to infuse into the oil before using but the oil can be used right away. For a mild spicy flavor skim the oil from the top of the jar. For a hotter dish use a mixture of the oil and Sambal solids.

Plumy Cranberry Sauce

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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.

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

Healthy Household: The Healing Power of Ketogenic Bone Broth

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

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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. On the day of the injury, I was only prescribed analgesics at the emergency room. But after a couple of days at the appointment with the orthopedic traumatologist, I received a list of drugs more serious. Among them, Soma capsules is a muscle relaxant that does not contain any hormones. It is best to take the drug on an empty stomach, but the drug is not clearly tied to food intake. Soma is prescribed both for chronic joint diseases and temporarily, for example, as for me – joint damage. The drug helped me. The edema began to subside, the pain slowly goes away. It is difficult to recommend this drug, as a doctor should do it. One thing I can say is that the drug helps well with joint problems. Read more at https://icord.org/soma-carisoprodol/.

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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.

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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

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

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.