Kale chips ( can be made in quantities in advance)
2-3 bunches of kale 6 tbs olive oil, 2 tbs fermented soy sauce, ¼ tsp each turmeric, paprika and a pinch of cayenne, ½ tsp sea salt, ¼ c sesame seeds
Wash kale and cut out stem and put in a bowl , pour all ingredients on kale, mix well and place kale on cookie sheets. Place in preheated oven ( 300 F )for 10-15 min then turn down heat to 100 F until kale is dry and crisp.
Nutrient Dense Meal
Butternut Squash Soup(serves 4)
- Ingredients :
-3 cups chicken broth -2.5 cups cooked butternut squash -1 small onion chopped -2 cloves garlic minced -1” piece ginger minced – 2 tbs sour cream for garnish (optional) -1 tablespoon sauerkraut juice when cooled (optional) – Salt and pepper to taste – 2 tbs butter for sautéing the onion - Instructions
Heat the butter 2. Sauté the onion until it is soft 3. Add the ginger and garlic and sauté for 1 – 2 more min 4. Add in the chicken stock 5. Add the butternut squash, stir and heat 6. Remove from heat and using the immersion blender, blend the soup until it is smooth 7. Add salt and pepper to taste 8. Add a dollop of sour cream in the center of each dish as a garnish 9. Add the kraut juice when cooled
Myths Unveiled (From the book “Nourishing Our Children” by Sandrine Love)
The most serious modern dietary myth is the assertion that saturated fats are bad for us, that they are the villains in the modern diet, causing everything from cancer to heart disease.
Traditional Fats and Oils
The following nutrient-rich traditional fats have nourished healthy population groups for thousands of years: butter, beef and lamb tallow, lard, chicken, goose and duck fat, coconut, palm and sesame oils, cold pressed olive oil, cold pressed flax oil in small amounts, and fish liver oils. Healthy fats supply nutrients that are essential for growth, energy, absorption and metabolism of many nutrients, brain function, kidneys, heart and lungs, building cell membranes, formation of hormones, healthy skin, eyes and bones. Research is now showing that it is the new-fangled fats in the form of all liquid oils and solid partially hydrogenated industrial oils from soy, corn and safflower, cottonseed, and canola, and all fats heated to very high temperatures in processing and frying. It is these fats, not natural saturated fats, that can cause cancer, heart disease, immune system dysfunction, sterility, learning disabilities, growth problems and osteoporosis. These are the fats that are in large part responsible for our national obesity and health crises.
If I eat fat, won’t I get fat?
Many people avoid saturated animal fats for fear of gaining weight. Yet fats from healthy animals will provide vital nutrients needed to satisfy the body and curb hunger while eliminating common cravings for sugar or fried food. When the body continually gives hunger signals, it is often a cry for the vital nutrients it is missing. In other words, if you keep feeding yourself processed foods that lack nutrients, you may continually experience hunger and cravings. For example, one may eat bag after bag of chips without experiencing satiety. However, a breakfast containing traditional fats will satisfy your hunger for hours. A key to maintaining optimal weight is to give your body essential nutrients, many of which are found in traditional fat.
Children need traditional fats – saturated fats in particular. The low-fat, Standard American Diet promoted by our government starves them of vital nutrients during their formative years.
Saturated Fat
Saturated fats play many important roles in the body chemistry, which is why your body makes saturated fat.
- At least 50% of the cell membranes must be saturated fatty acids for your cells to work properly.
- Saturated fatty acids are needed for the laying down of calcium in the bones.
- Saturated fatty acids actually protect us against heart disease.
- The lungs cannot work without saturated fats.
- It is well known that saturated fatty acids protect the liver from alcohol and other poisons (drugs, pesticides, etc.)
- The essential fatty acids work synergistically with saturated fats. Saturated fats help put the essential fatty acids into the tissues where they belong, and keep them there. When you have lots of saturated fats in the diet, you actually only need very small amounts of essential fatty acids. Saturated fatty acids are the preferred food for the heart, which is why the fats in the cavity of humans and animals are highly saturated.
- Finally, the shorter saturated fats have important anti-microbial and immune-stimulating properties.
A Walk Through Your Pantry:
GET RID OF: Stay away from all low fat products and any processed vegetable oils from soy, corn and safflower, cottonseed, and canola including margarine which most come from genetically modified production. These oils have been attributed to : increased cancer and heart disease, immune system disorders, liver damage, depression, learning disabilities, wrinkles and premature ageing and more
REPLACE WITH: Butter, beef and lamb tallow, lard, chicken, goose and duck fat, coconut, palm and sesame oils, cold pressed olive oil, cold pressed flax oil in small amounts, and fish liver oils. Real fats will satisfy. Remember to know your sources and buy certified organic whenever possible.
Brought to you by Jasmin Schellenberg
Inspired by and resourced from “Nourishing Traditions” by Sally Fallon; and: www.westonaprice.org and www.nourishingourchildren.org Plan to join the next Wise Tradition conference. Regional Portland, OR – September 21-22. International Conference – Nov 8-11, 2013 in Atlanta, Georgia Topic: Curing the Incurable: Holistic Therapies for Chronic Disease
For “Nourishing our Children” newsletters of the past visit: www.pasture-to-plate.com or www.thegreengazette.ca
