12 Days of Fitness Challenge - Day 7

Catherine Basu in Texas is hosting a fitness challenge - here's the link to the Facebook group - though we're just past the halfway mark!! Still - there's always room for one more - please join us for a Last Day of 2013 Workout! 'Even if it's just a 10 minute walk!'

Today I was able to take another Water Aerobics class! My daughter returned to work this week, so she couldn't join me, but her hubby is home with the kids (works for the college - so nice long winter holiday!) I needed to buy a new punch card - $31.50 for 10 classes - use at your own pace!

My friends Nancy & Emily were there, & we had fun doing our crunches, cross country, etc.
I used the 5# weights today (after reading Catherine's post on using heavier weights) ... but did shift to using them lower when Jason kept having us use them above our heads! Again, with the 'massage work outs,' I monitor pretty carefully what feels Okay, & what feels like it could be a strain!

I'm making Hopping John Soup - traditional in other parts of the country for NY eve! It's in the crock pot for a wee get together with friends this evening. One grew up Adventist, so I left the soup bones out, & will add them to my second round!
HAPPY NEW YEARs, one & all!!

Nourishing Broths

Jamie's prompt this week - "How do you wish to be nourished?"

* In a little while, I'm receiving a massage from my coworker, Jackie (my goal is 2 massages each month)
* I love epsom salt baths with candles
* dancing
* meeting with friends
* hanging out with my 21 month old cherub of a grandson
* a luxuriant, abundant garden

* my most recent passion~ brothmaking ~

"Good broth will resurrect the dead"  - South American proverb.

I've always 'occasionally' made stock/broth; Wm Michael & I used to get 'dog bones' & make Dog Bone Soup (more meat than 'soup bones!' & I usually save chicken bones, & add them to my veggie trimmings for stock .... here's an excellent article on 'Bone Broth' from the Chinese medicine perspective! I love the idea of adding adaptogen herbs!  

After 9 months eating 'Plant Strong,' with little meat, I've gone through another shift - still LOTS & LOTS of OG veggies (mostly local & in season) to adding in more meat & fish - & dropping the grains & dry legumes, at least for a time, as many in the GF community feel this enhances healing the digestive system. (Paleo, or low carb, high fat) Gluten Free RN (who went GF ~ 6 years ago) has been eating this way the last 2 years, & shares her favorite resources here. (an unexpected side effect - though I was already ~ my HS weight, I've trimmed down a bit more, & now my 'skinny jeans' are baggy!!)

Cindy Micleu, MTCM, LAc. writes: "Winter is the ideal time for nourishing the Kidneys, and soup is the perfect winter food. Bone broth is prepared in cultures around the world as both a tasty, healthful soup and an easily digested medicinal food. The prolonged cooking of bones in water results in a broth rich in nutritional constituents that promote strength, tonify blood, nourish in times of sickness and rehabilitation, and help to prevent bone and connective tissue disorders.

"Chinese herbs such as Huang Qi (Astragalus) and Dang Shen (Codonopsis) may be added to increase the medicinal properties of the broth. These herbs not only enhance the nutritional status of the broth, but are flavorful and add to the sweet taste. Huang Qi and Dang Shen tonify the qi, support digestion, build energy, and strengthen immune function. Gou Qi Zi (Lycii berries) may be added for additional blood tonification."
(I have a 'soup packet' from our LAc, Lisa Pool, that I'll add to the next batch! Now, to get some *good* bones from pasture raised animals!)

********* Veggie Trimmings

When I lived at Breitenbush in the mid 90s, one of my housemates was a chef, & taught me to freeze my veggie trimmings!  This is great, as in the past, I'd often just left them in the veggie drawer, they they get mushy ....
I save many trimmings:  mushroom ends, peels, carrot tops & tips, beet & leek tops, asparagus ends, parsley & other herb stems etc etc. in a container in the freezer, & onion & garlic skins in a container on the counter. When I'm ready to make stock or broth, in they go! Bones are generally simmered first (the article has excellent instructions) & the veggie trimmings/whole veggies added for the last 1-2 hours.

Fish stock is even quicker - about 4 hours simmer time.

Brassicas (which overpower general soups/stocks) I keep separate, & simmer a brief time, for cauliflower, broccoli etc soup.

Here in the relatively warm Willamette Valley, I have sage, rosemary & even true Bay leaves available throughout the year, & I add some of those, a handful of dandelions & other wild edibles, as well as a splash of Apple Cider Vinegar to the broth as it brews. & I add a strip of seaweed, usually Kombu.

My CSA farmers made the shift to 'low carb, high fat' (rare beans or grains, but they use cream & fermented milk from their own pastured cows) last fall. & commented they're eating EVEN MORE GREENS than they were before! They pour some broth over the greens & let them cook down (40+ minutes), I pour over some coconut milk kefir, while they might add a dollop of fresh cream! mmmm 

Here are some other stock making articles - from the Healthy Home Economist  & Sally Fallon, & a great bit on making 'portable bouillon' from stock! (ever wonder what folks did 'on the road' before cup-o-soup type things?)

May you be well nourished!

Winter Chili

I watch my 7 month old grandson 4 mornings a week, & cook lunch for my daughter & myself - & for her hubby, if we're at their house. It's been fun being creative with recipes & thinking up 'what to have!'

My friend Sheila King has produced a very sweet cookbook, "Sheila's Kitchen" & the format is 8 1/2 x 11", spiral bound & printed on one side - so there's plenty of room to jot down some of my new GF recipes! If you think ahead, you can bring the beans to a boil & soak overnight! I just decided to do chili in the morning, so used OG canned beans (all items are OG when possible!)

My nursing grandson had a diaper rash which we traced to tomatoes, so I left those out of the chili - you could certainly add canned tomatoes or paste, or my favorite, dried tomatoes! I dry them in a food dehydrator, & chop some & cover with olive oil, to toss into things toward the end of cooking.

This is a vegan recipe, you could use any meat you had on hand!

Here's a Chili for Fall or Winter days

2 Tbsp coconut or olive oil

2 medium onions, chopped

3-5 cloves of garlic, chopped

* saute onions & garlic in oil

1 Can OG black beans

1 Can OG pinto beans

1/2 C OG lentils (uncooked)

1/4 C cacao nibs

2 quarts soup stock (I simmer veggie trimmings in water while I'm chopping other ingredients)

** add beans, hot stock to onion/garlic & add spices:

1 T paprica

3 T chili powder

1 T gharam masala or pumpkin pie spice

1 tsp cinnamon

1 tsp sea salt

1 tsp ground cumin

2 tsp fresh oregano

2 tsp fresh savory

1 Bay leaf

2 Tbsp kombu or other kelp

** chop veggies & add: I used

1 medium golden or red beet,

1 medium carrot,

1/2 a black radish or turnip, 2 handfuls lovage (could be several celery stalks)

** bring to a boil, then turn heat to low & simmer ~ 3 hours.

Serve with cornbread or quinoa/amaranth & a big green salad

Pumpkin time again

Yesterday our church had a Harvest Party out at the Heritage Center S of town, & our Square Dance club performed & invited folks to join us on the dance floor! Was a big hit. A gal in her 80s who was a club member, but has had health issues & has memory loss joined the 'lesson,' & didn't miss a beat! Her daughter was in tears, watching mama out on the dance floor, helping her partner figure out where to go! So sweet.

I brought pumpkin soup & a big green salad to the potluck - this fall I got a copy of Gluten Free Girl & The Chef's wonderful cook/story book, & they have been sponsoring a weekly recipe 'cook off' - the first week was making their pumpkin soup! YUM!

Chantrelles were just hitting our farmer's market, so I made mine with fresh chantrelles, leeks, celery root & coconut milk (replacing red onion, celery & cream :) Have made it several times - it's great!

I roast the squash or pumpkin whole, as suggested by my CSA farmers Katie & Casey, till soft enough for a knife to easily pierce, then cut & scoop meat & seeds out. I roast the seeds - Shauna has a great recipe for pumpkin seed hummus on her blog.

PUMPKIN SOUP (adapted from the recipe in Gluten Free Girl & the Chef)

5# pumpkin or squash - roasted & meat scooped out, seeds roasted & set aside

2 Tbsp coconut oil
half dozen chantrelle mushrooms (or others in season - chantrelles are
nice & orange)
* saute the chantrelles & set aside

2 Tbsp coconut oil
1 large carrot - large diced
1 leek (white part) or onion - diced
2 stalks celery or 1/2" slice of celery root (celeriac) large diced
5 cloves garlic, smashed & peeled
* saute the veggies in a medium stock pot, ~ 10 minutes till soft add 1 Tbsp chopped fresh sage, saute till you smell the herb

1 medium sweet potato, peeled; medium diced
1/2 tsp fresh nutmeg (freshly grated)
1 bay leaf
2 quarts veggie stock
* toss sweet potato into the stock pot with the other veggies, cover with stock & add herbs. Add salt & fresh ground pepper. Bring to boil, reduce heat & simmer about 15 minutes.

Finishing: fish out the bay leaf, & puree about 2/3 of the soup in batches in a blender or food processor. Taste & season with salt & pepper - add 1/2 Cup coconut milk, & reserved chantrelles.

If you wish, add roasted pumpkin seeds to each bowl (Shauna has her method for roasting with the pumpkin seed spread recipe) I roast my pumpkin/squash whole, then scoop out the seeds, & put them in a pan, sprinkle with salt, & return to the hot oven for ~ 10 minutes or till they're lightly toasted.

Made the soup - yumm - then made a green salad, & a fun, creamy vegan PUMPKIN DRESSING!
1/3 cup pumpkin
1/3 Cup Coconut milk Kefir (plain)
1/3 Cup olive Oil
1/2 tsp pumpkin pie spice (I used Garam Masala)
1 Tbsp balsamic or cider vinegar
Blend till smoothe
This has been VERY POPULAR at my daughter's house!! The girls love helping MAKE kefir, & sometimes drink it ... my daughter has recently found she's sensitive to whey, as well as egg yokes (& somewhat sensitive to the whites) ... so some of the creamy dressing options aren't good for her.

I've been making kefir steadily since receiving the grains in the mail back in the spring. I still drink a cup of milk (coconut) kefir morning & evening, but haven't been making the water kefir. I tend to use canned coconut milk, & add 1/2 scoop cal/mag powder, 1/4 tsp baking soda, & 1/2 tsp maple syrup, honey or agave nectar. Cover with a piece of muslin & fasten with a rubber band, & leave at room temp 24-36 hours.
Then strain the 'grains' out, & store the cultured kefir in the fridge; starting a new batch in a wide mouth quart jar. The girls usually want a bit of honey or agave nectar in theirs (less than 1/2 tsp!) & usually want to help me strain & start a new batch when they visit.

Happy fall - soup's on!

Fall soup & tea

Found a recipe for Wise Women's tea on another blog, & went out to the garden to gather some of the herbs (*), then to my cupboards -
1 part each:
Motherwort
Nettle
Alfalfa
Lemon balm *
Mugwort *
Damiana
Rose hips
(she added sage, chaste berries (vitex) & horsetail)
cover with boiling water & steep 10 minutes, strain & add honey if desired. I love to use this handy little French Press, easy to just press & pour, & then top up with more hot water.

This week the littlest granddaughter's been home sick, so I've watched her till my first massage. Today she returned to playschool, & I'll be in the classroom with her on Fri. It's fun spending time with them, & I'm not looking forward to their (proposed) move across town. My daughter found another house today that reminds her of her *favorite* home - one she wished she could move lot & all from the smaller neighboring town! It's a bit less than the one they've been looking at, with a HUGE yard, & right across the street from the grade school the little one will prob attend!

She's been sewing Halloween costumes for the girls, & finished them - delightful 'flower fairie' garb. I'm invited to a Halloween party at my friend Nancy's, as she lives on a popular Holiday block, & always has lots of kids at her door. So she invites friends for a pot-luck & game time. I will prob make pumpkin soup - found a recipe in 'what to eat when You're Expecting' while looking up info on gestational diabetes for a friends daughter. I'll leave out the hazelnuts for the party, as my friend can't have tree nuts, & add Garam Masala spice mix.
(*Note, this book was written in the mid 80s, has some good tips & recipes, but isn't the 'latest word' in what to eat. They, like my daughter's European trained doctor, really promote eating many servings of veggies, few fruits, & little or no sugar - it's not 'gluten free' - but does have some good ideas & recipes!)

Hazelnut Pumpkin Soup (addapted from What to Eat When You're Expecting - a serving counts as 2 yellow veggies)
1 T coconut oil
1-2 leeks, well rinsed & slice the white base
1/2 onion
2-4 cloves chopped Garlic
1/2 C chopped hazelnuts
1 Tbsp Balsamic vinegar
1 tsp salt
1 1/2 tsp (or more) Garam Masala or Pumpkin Pie spice
fresh ground pepper (a few grinds)
1/2 tsp cinnamon
2 chopped carrots
1-2 chopped sweet potatoes
1 # Pumpkin (I oven bake 1/2 big squash, or whole small squash for ~ 40 min)
4 C veggie stock
1/2 C coconut milk
Saute the onions & leek ends in Coconut oil till onion is transparent.
Add Garlic, & vinegar
Add chopped carrots, sweet potatoes, pumpkin puree (smash with a spoon, if you bake it yourself, or use tinned pumpkin) & cover with veggie stock & coconut milk, simmer ~ 10 min to blend flavors, adding soft part of leek tops toward end. Thin with a bit more stock if desired, garnish with parsley.
Can swirl a bit of coconut over the top for contrast.

I made some for my daughter's little family yesterday for lunch, & had to add som more pumpkin for dinner. I also sauted more onion & 4 or 5 button mushrooms (seasonal would be grand - say, chantrelles!). We have sweet potatoes & carrots from our market 'share,' & had a salad with the lovely fresh lettuce & arugula.
If you roast a fresh squash, do save & rinse the seeds, sprinkle with sea salt, & roast them as well (~ 20 min, check & stir occ)
I'm also making some Hummus using the recipe from Bob's Red Mill garbanzo (fava) bean flour! It's such an easy way to make hummus, which makes a great protien rich spread!

Hummus using Garbanzo Bean Flour
1 1/2 C water - boiling
2 Tbsp coconut oil
1/2 C garbanzo flour - whisk into the water, & cook for 1 minute while stiring - then reduce to med low & cook 5 min., turn off

1/2 tsp cumin
1 Tbsp sesame seeds
1/2 tsp salt
grind the cumin, seeds & salt in a seed grinder (electric 'coffee' mill reserved for seeds & herbs)
Stir into flour mix

2-4 Tbsp Stock (I make my own)
1/4 C sesame paste (tahini)
2 Tbsp fresh lemon juice or vinegar
2 cloves Garlic
- puree with garbanzo paste in food processor till smoothe.
- add salt & pepper to taste, place in jars or bowls & cover; let set at room temp for an hour for flavor to 'set' before refrigerating.
I'm going to add some of my squash puree to half the mix, as I have a LOT from the first 1/2 squash my gal friend dropped by!

Ooo - I just noticed my Myer lemons are ripening - so I can use 'fresh lemon juice' in the hummus!

Creamy Broccoli Soup

A long time family favorite has been a visit to the 'Sage' Restaurant for fresh bread & their signature 'Creamy Broccoli Soup.'
Since she was little, my 9 year old granddaughter has asked to go to the Sage for soup. Since going gluten free this summer, we haven't gone there, though we could still have one of their awesome salads, or a soup made without flour to thicken it. (& no bread - sniff!) We have the recipe, which includes grated cabbage & carrots, plus a 'rouix' made with milk & wheat flour.

Last week's CSA share included 3 heads of Broccoli & one of cauliflower - & a suggestion from 'one of last years subscribers for broccoli/cauliflower soup: 'Chop up broccoli and/or cauliflower (and possible some onions and/or garlic) and toss evenly with oil. Roast at 400° until tender. Meanwhile, heat up some good quality broth (we use homemade chicken stock) on the stove. Add the roasted broccoli/cauliflower to the soup pot and simmer for a few minutes. Transfer about half the soup to a blender and blend smooth. Return to the pot and also stir in some grated cheddar cheese and/or cream. Salt and pepper to taste and serve hot with crusty bread. Easy, warming, and delicious!"

Can I just say yum??

This recipe is open to interpretation - I usually make my own broth by simmering trimmings (onion & garlic skins & ends, carrot tops, pepper & tomatoe ends, aspargus, mushrooms, etc) that I've stored in the freezer (keeps them from getting slimy in the veggie drawer!) for ~ 20 minutes while chopping the cauliflower & etc.
I don't add cole (cabbage, broccoli, etc) crop trimmings to stock - tends to make it too strong.
I do add a piece of Kombu (kelp) a bay leaf & fresh or dried herbs. Cheese can be added (or not) at the time of serving - I don't add it to the 'basic soup.'
I use coconut oil to spoon over the veggies, & I used that hot oven to roast a delicata squash & a beet or two (seperate pans) at the same time. I could see doing a beet soup using the roasted beets.

I added a grated carrot to that first soup; a sweet potato & about 1/4 of a small squash to the second batch. I chop the pieces of broccoli & cauliflower left whole pretty small, as that's a feature of the Sage version. That recipe also calls for Lowery seasoned salt (gluten & colour free, so my daughter has a jar), or I've used Hawaiian Alaea salt.

This makes a lovely curry as well - I add coconut milk to the blended soup, & a bit of curry paste (gluten free :) when I'm reheating a bit. Today I heated & curried some for lunch, adding squash slices, fresh red pepper, beet tops, fresh (uncooked) garlic, & a sprinkle of kelp.

This week our share included a fat cabbage & exotic broccolini or some such - doesn't it look too pretty to cook!!

Over on Suzie's blog she raises the question 'what is homemade?' - I tend to do a lot 'from scratch' - but like her sense of food made in your kitchen with love & care!

A friend who's Choktaw, Cherokee & Celtic (Welsh) told me her mom & aunties always sang while cooking, & chased her out of the kitchen when she was in a bad mood! I love that image, & remind myself to sing more when I'm cooking!

While blogging around, I found this delightful idea for a pumpkin smoothie!!
Oh my!
Pumpkin Smoothie* (* recipe from Chris Freytag, via 'journey to fitville)

½ cup canned pumpkin
1 small container Greek yogurt (1/4- 1/2 C)
Approximately 1 Tbsp agave syrup
Dash of cinnamon or pumpkin pie spice
6 oz (3/4 cup) almond milk
6-8 ice cubes

I made this a couple of times yesterday, scooping out pieces of the delicata Squash I'd baked the other day, & my favorite 'Greek Gods' Yogurt! Last night, I added ~ 1/4 C frozen blueberries - & it still tasted GREAT, plus having more antioxidents. Lee added a 'scoop of french vanilla whey protein,' & I tried that in the second batch.
I am going to experiment with sweet potatoes, as I have some of those from my share. I enjoyed this, as I love pumpkin/squash etc, but don't really care for the sweetness of pumpkin pie. This was just right!

& looking for a beet soup recipe, found one in The Sustainable Kitchen that calls for rhubarb! That would be good for a spring soup, thought of trying it with cranberries for the fall!
It calls for roasted beets, rhubarb, onion, garlic, ginger, 1/2 c red wine plus a bit of balsamic vinegar, stock & a bay leaf. It's heated & blended, with some of the beets cut into match sized slivers for garnish.