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Featured Recipes

Fruit Leather

February 17, 2017

fruit leather

:  a sheet of dried pureed fruit

snack

:  a light meal :  food eaten between regular meals; also :  food suitable for snacking. (see below)

  • Protein – at least 7 grams (nuts, nut butter, seeds, yogurt, kefir, beans) 
  • Fiber – at least 3 grams (fruit, veggies, whole grains)

Fruit leather is made from pureed fruit that is dehydrated with the end result of a chewy fiber-filled snack. It is the perfect platform for practicing intuitive cooking.  Try choosing different fruits, flavors, oils and sweeteners below. You may also experiment adding protein into your fruit leather. 


Fruit:

  • Apples
  • Cranberries
  • Banana
  • Blueberries
  • Strawberries
  • Raspberries
  • Cherries
  • Pineapple
  • Mango
  • Papaya

Flavor: 

  • cinnamon
  • ginger
  • cardamom
  • turmeric
  • cayenne
  • nutmeg
  • coconut 

Healthy Sweets:

  • Honey
  • Maple Syrup
  • Dates 
  • Blackstrap Molasses 

Healthy Fats: 

  • Coconut Oil
  • Almond Oil
  • Avocado Oil

Protein:

  • Hemp Seeds
  • Chia Seeds 
  • Pepitas or Sunflower seeds 
  • Nut Butter
  • Nuts: almonds, walnuts, cashews, pecans, pistachios (crush) 

Apple Cranberry Fruit Leather
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Ingredients
  1. 2 cups pureed apples
  2. 1 cup pureed cranberries
  3. 1 tsp cinnamon
  4. 1/2 tsp cardamom
  5. 1" ginger root
  6. 1 TB coconut oil
  7. 1 TB lemon juice
Instructions
  1. Simmer ingredients until juices release from fruit. Puree all ingredients in a blender or food processor. Spread onto parchment paper until you've made a large rectangle. Place in a dehydrator at 135 degrees or oven at 140 degrees for 8 - 12 hours. Cut into 12 stripes, roll in parchment paper + enjoy!
Notes
  1. For a complete snack, pair with 1/4 cup nuts for protein.
Nutrition from the Ground Up http://nutritionfromthegroundup.com/

Featured Recipes

Soup

February 9, 2017

broth

:  liquid in which meat, fish, grains, or vegetables have been cooked (simmered). 

soup

: a liquid dish, typically made by cooking meat, fish, or vegetables in stock or water.

The best thing about soup is…. it is SIMPLE. It gives you the ability to make a dish intuitively with very little guidance (that I’ve provided you with below). It’s also a great way to delegate a group of ingredients to guests for an interactive gathering; Soup Night.  You can create a soup together, not knowing what it is going to turn into and each give your input on what item to add to the pot.

serving soup

As a meal = TWO cups (Lunch/Dinner) 


A guide to making your own intuitive soup:

“Only the pure in heart can make a good soup.” – Beethoven 

  • Grab a Medium to Large Pot 

  • Choose your oil: 

Olive Oil, Coconut Oil or Ghee (1 to 2 TB)


Water, Vegetable, Chicken, Beef or Fish 


  • Choose your spices/flavor:

Ginger, Black Pepper, Cumin, Turmeric, Cayenne, Garlic, Onion, Leek, Lemon, Sea Salt, Fennel 


  • Choose your grain/potato:

quinoa, brown rice, barley, buckwheat (Kasha), wheat berries, millet, sweet potato or noodles

Rule of thumb: 2 cups of grain (or 4 cups potato) + 12 cups of Broth = 8 servings 


  • Choose your veggies:

Winter Squash: Buttercup, Butternut, Acorn, Delicata, Kabocha 

Roots: Carrots, Parsnips, Celeriac, Turnips, Beets 

Cruciferous: Brussel Sprouts, Cabbage, Broccoli, Cauliflower 

Beneficial Fungus: Mushrooms (Oyster, Maitake, Chanterelles, Cremini, Portobello, Shiitake, Enoki)


  • Choose your greens:

Bok Choy, Kale, Swiss Chard, Spinach, Collard Greens, Dandelion, Mustard Greens, Sorrel, Beet Greens

  • Choose fresh herbs:

Cilantro, Basil, Thyme, Parsley, Mint, Sage, Tarragon, Rosemary, Oregano


  • Choose your protein:

Plant: Chickpeas, Black Beans, Pinto Beans, Kidney Beans, Lentils, Adzuki Beans, Tofu, Nuts/Seeds

Animal: Chicken (pasture-raised), Lamb, Venison, Sausage, Turkey or Beef (grass-fed)

Fish: Monkfish, Dogfish, Haddock, Cod, Halibut, Swordfish, Wild Salmon, Squid

Shellfish – Shrimp (wild), Oysters, Scallops, Clams, Mussels

NOTES:

  1. If you’d like to make a smooth soup —-> Blend or use an immersion blender to smooth ingredients to your desire. You may use nuts or seeds as a protein to garnish your dish. 
  2. If you’d like to make a creamier soup —-> Add almond milk, coconut milk, almond butter or cashew cream (blend cashews + water

The average 32 oz carton of vegetable broth costs $2.99. If you choose the organic vegetable broth, it increases to $3.99 on average. You can save money on your grocery list and get more health benefits by making your own broth out of vegetable scraps from previous meal preparations. Read below. 


Simple Steps to Making Your Own Broth:

1. Save all vegetable scraps when preparing meals, at least 3 – 5 cups {garlic tips are great!}
2. Place in a large stock pot
3. Fill with water and place over medium heat for 1 hour
4. Turn down to simmer for 4 – 8 hours or more
5. Add a pinch of Sea Salt, black pepper & simmer for an additional hour.
6. Place in glass jars and use with recipes throughout the week (you can also freeze

Featured Recipes

Teff

February 6, 2017

Teff 

Vitamin C (rare find in a grain)
Iron 
Calcium 
Potassium 
Protein (I recommend to still add one protein to this grain)

An annual grass (LOVEGRASS) crop harvested for grain in Ethiopia that has now become available to Westerners due to European cultivation. In the United States, we mostly grow it in Kansas + Idaho. Teff is the tiniest known grain in the world. It is also a naturally gluten-free grain. A favorite new addition to my breakfast repertoire!  

porridge

:  a soft food made by boiling meal of grains or legumes in milk or water until thick

Cranbery Molasses Teff Porridge
Serves two.
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Ingredients
  1. 1/2 cup teff
  2. 1 1/2 cup water
  3. 1 TB coconut oil
  4. 1/2 tsp cinnamon
  5. 1 cup fresh or frozen cranberries
  6. 1/4 cup nuts or seeds (optional for protein)
  7. 1/8 cup black strap molasses or apple cider molasses
  8. 1/4 cup almond milk
Instructions
  1. Place teff in a saucepan on medium heat stirring frequently for 5 minutes to toast. You'll hear the grains start crackling as they pop. Add water, coconut oil, cinnamon, cranberries + molasses, then stir. Lower heat to simmer for about 15 minutes until grains are soft and porridge consistency. Add milk and optional toppings: pepitas, almonds, pecans
Notes
  1. Please try to intuitively cook this recipe into your own. You can change the fruit, protein and sweetener (date, honey or maple syrup).
Nutrition from the Ground Up http://nutritionfromthegroundup.com/
Featured Recipes

Yogurt

December 26, 2016

yo·gurt

a semisolid sourish food prepared from milk fermented by added bacteria.

Yogurt contains many vitamins and nutrients that have positive implications for your health. Nutrients include B12, riboflavin, magnesium, calcium, and potassium, all of which have important health benefits, such as lowering blood pressure and promoting strong, healthy bones. However, the beneficial microbes (bacteria) present in yogurt during the fermentation process may be helpful with digestion, absorption and immunity. The root of sustaining a healthy body.  

Found in yogurt:
Lactobacillus bulgaricus, Streptococcus thermophiles, Lactobacillus acidophilus, Lactobacillus casei and Bifidus

Best uses: 


SNACK: 1/2 cup yogurt + fruit (or veggies)

BREAKFAST: 1 cup yogurt + 1/4 cup whole grain + 1/2 cup fruit 
sample: yogurt + oatmeal + banana 

LUNCH/DINNER: 2 TB yogurt + protein + grain/potato + vegetables 
sample: yogurt + lentils + sweet potato + greens 

 

Yogurt
This was noted during the Healthy Soil, Healthy Gut presentation at the Soil + Nutrition Conference.
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Ingredients
  1. 1/2 cup yogurt
  2. 1 quart milk
  3. Mason Jar
  4. Sauce Pan
Instructions
  1. Place yogurt and milk into sauce pan to heat on low until temperature reaches 100 degrees. Pour into clean warm mason quart jar, cover and keep at 100 degrees for 8 - 30 hours. I prefer the 30 hours. You may use a Brod & Taylor (see below), an oven or a water bath.
Notes
  1. This would be considered raw, because of the 100 degrees used.
Adapted from John Bagnulo, MPH, PhD
Nutrition from the Ground Up http://nutritionfromthegroundup.com/

Milk: 

: milk from cows or goats that is used as food by people.

: a white liquid produced by a plant. (almond, hemp, oat, rice, coconut, cashew)


Top Milks to pick for homemade yogurt:
Raw Milk 
Goat Milk
Sheep’s Milk
Jersey Cow Milk

Why is raw better? 

The majority of dairy milks are heated to kill the existing bacteria, a process known as pasteurization. However, we may need that bacteria! There are also more Vitamin A, B vitamins, + enzyme phosphatase (needed for calcium absorption) in non-pasteurized milks. 

Whole Milk is best! – Vitamins A + K are fat-soluble (they need fat to be absorbed) 

Bifidobacterium Strains: (make sure to use a yogurt with these *) 

* B. Lactis – Immunity

*B. Bifidum – Immunity, GI Support 

B. Breve  – GI Support, Anti-aging (kimchi, sauerkraut + pickles)

B. Longum  – Constipation, Brain Function (we are born with)

*Lactobacillus acidophilus – Yeast control, breakdowns lactose

Lactobacillus plantarum – Controls inflammation + fortifies gut lining. (kimchi + sauerkraut)

alternative yogurt

Kefir can be defined as a tart drink made from a cow’s milk fermented with certain bacteria. The main difference between yogurt and kefir in terms of production is that kefir cultures at room temperature, whereas yogurt is started at room temperature, and is then cultured in an appliance that maintains around 100-110 degrees fahrenheit. The most significant benefit of kefir is the fact that it contains 10 times the amount of probiotics as regular yogurt. 

Suggested Study Reading:

Journal of Agriculture and Food Chemistry

Featured Recipes

Kimchi

December 16, 2016

Kimchi

Korean Cookery. a spicy fermented mixture containing cabbage, onions, and sometimes fish, variously seasons, as with garlic, horseradish, red peppers, and ginger.

Why add it to your meals? 

Kimchi is full of beneficial microbes for your gut health. Microbes help us digest and clear out toxins (boosting immunity). There are some studies that also show when eating meat with kimchi, less inflammatory markers are present. Most Americans don’t have all of the microbes we should in our GI tract, therefore adding 2 T of Kimchi to your meal will help you digest your food and send lots of lactobacilli bacteria (GOOD) to your inner eco-system. 

GUT HEALTH = physical, mental, and emotional well-being

Kimchi is high in Vitamin C + A. It can also produce amino acids, absorb minerals, and eliminate toxins. So what are we waiting for? 

There are over 300 different recipes for Kimchi and not any two taste exactly the same due to the fermentation process. You can intuitively make one your own with different herbs, seasonal vegetables and spices.

The two ingredients I chose to start with are Cabbage + Daikon Radish. 

Napa Cabbage: 

  • Vitamin K,  C & B6
  • Potassium, phosphorus, Calcium & magnesium

Daikon Radish: 

  • Vitamins A, C, E & B-6
  • Potassium, Magnesium, Calcium & Iron

Add your own: 
ginger
scallions
garlic 
onions
shallots
Coriander Seeds 


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Start slicing your cabbage and any other vegetables you choose. I recommend going to the farmers’ market to scope out what’s available. 

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You’ll need a bigger pot to massage all of your ingredients. Sprinkle a good quality sea salt (without anti-caking agents)  + organic red pepper flakes over your ingredients and let sit for a couple minutes.

Kimchi

You’ll notice that your cabbage will start sweating. It’s time! Connect your hands to your ingredients and start massaging for at least 5 minutes. 

Kimchi

The juices will build up and when you intuitively feel it is enough, pour everything into mason jars, a large glass jar or a fermenting crock. Make sure liquid is covering the ingredients. 

Kimchi

“To ferment your own food is to lodge a small but eloquent protest – on behalf of the senses and the microbes – against the homogenization of flavors and food experiences now rolling like a great, undifferentiated lawn across the globe. It is also a declaration of independence from an economy that would much prefer we remain passive consumers of its standardized commodities, rather than creators of idiosyncratic products expressive of ourselves and of the places where we live, because your pale ale or sourdough bread or kimchi is going to taste nothing like mine or anyone else’s.”
Michael Pollan, Cooked: A Natural History of Transformation

kimchi

When you are ready to cover, you can place a larger cabbage leaf on the top to help keep fluids covering ingredients. With your hands, push ingredients down into the jar to release as much oxygen as possible.  You may need a weight to hold the ingredients down.  Leave for 3 – 5 days, burping each day (opening the jar) or until taste is desired. 

with love

 

 

Featured Recipes

Vegetable Meatballs

December 16, 2016
meat·ball
 
a ball of ground or chopped protein with added seasonings. 
 

This past Fall, I got married to Shawn Vecchione and was honored to enjoy some of his family’s famous Italian recipes the night of our rehearsal dinner. See, this was quite a big deal! The Vecchione Family ran an Italian restaurant, Villa Vecchione, at the corner of Main Street and Potter Avenue in Hyannis, MA until 1992. This is the same location I now own The Local Juice with my partner, Jen Villa. One of their “secret recipes” was also enjoyed that evening….THE FAMOUS VEGETARIAN MEATBALLS. I haven’t received the recipe yet, but I was totally inspired to intuitively make my own for this season. 

Vegetable Meatballs

 

Vegetable Meatballs
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Ingredients
  1. 4 cups oats
  2. ½ cup oregano
  3. 6 dates
  4. 2 cups almonds
  5. 1 cup nutritional yeast
  6. 1 tsp Sea Salt
  7. ½ tsp pepper
  8. 3/4 bunch kale
  9. 6 carrots
  10. ½ cup chia seeds
Instructions
  1. Preheat oven to 350 degrees. Blend all ingredients in food processor. Roll into small balls and place on baking sheet coated with olive oil. Bake for 10 minutes. Serve with tomato sauce, 1 cup veggies + spaghetti squash OR as an appetizer with sauce on the side for dipping.
Notes
  1. Makes about 30 vegetables meatballs.
Nutrition from the Ground Up http://nutritionfromthegroundup.com/
 What is Nutritional Yeast? 

Simple, yet complex. It is an inactive yeast made from sugarcane and beet molasses from a fermentation process. Just like other fermented foods, it has benefits like antiviral, antibacterial and immune boosting. The nutrient package is pretty impressive: B vitamins, 9 grams of protein per 1/4 cup, folate, thiamine, riboflavin, niacin, selenium and zinc. The nutty cheesy flavor makes it a great addition to lots of vegan dishes or in place of other processed condiments. NOTE: Be sure your nutritional yeast is labeled Non-GMO. 

Villa Vecchione

Featured Lifestyle Recipes

Fermenting Winter Squash

December 2, 2016

wild:

living or growing in the natural environment.

fla·vor:

enhance the taste of (food or drink) by adding a particular ingredient.

The book of the month is WILD FLAVORS, one chef’s transformative year cooking from Eva’s Farm. I purchased this book directly from Eva’s Gardens in Westport, MA on my own exploration of building relationships with as many farmers as I could in order to get closer to my food sources. It’s wonderful to see more chefs and farmers working on so many rich projects. We recently used this book in a nutrition from the ground up workshop to demonstrate how to ferment one of my favorite types of squash:

 delicata.

A squash with delicate skin, easy to cut and full of fiber, potassium, vitamin B, C and magnesium. It belongs to the summer squash family, however is consumed the same time of year as winter squash. Delicata squash can be baked, sautéed, steamed, grilled, but in this post we will share a unique way to enjoy this squash throughout the season, fermentation. 

Order your own copy of the book  + Follow Wild Flavors on Facebook

 

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Meet Briget Bride, a psychotherapist who has a passion for preserving locally harvested treasures from farmers and foraging far and wide. She finds ingredients that are in season to bring into her kitchen to play with, making intuitive sauces, jams, syrups and healthy additions. I am so grateful to have her come to The Local Juice for monthly workshops. 

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Briget has a private practice in the metro south of Boston, since 1993. through her own work she has cemented the belief that the mind and body are one organism that cannot be separated. This naturally includes food, where our food comes from and who grows it. This has fueled her passion for living a healthier more compassionate life by being more connected with nature, people, and how we nourish ourselves. Listen to the workshop or scroll down for easy instructions. 

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Fermented Delicata Squash
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Ingredients
  1. 12 whole allspice
  2. 3 cinnamon sticks
  3. 1 TB whole cloves
  4. 1/2 nutmeg
  5. 4 onions
  6. 4 pounds delicata squash
  7. 8 TB sea salt
  8. 2 Gallon of water
Instructions
  1. Prepare pumpkin-pie spice mix. Combine allspice, cinnamon sticks, whole cloves and nutmeg. Make the brine: 2 gallon of water, 8 TB sea salt + pumpkin-pie spice.
  2. Sterilize the jars, bands, lids and rocks (see below)
  3. Cool brine to room temperature.
  4. Slice squash in half and remove the seeds.
  5. Thinly slice onions and squash.
  6. Fill jars with layers on onions and squash.
  7. Press down to compress the vegetables and eliminate any spaces between them.
  8. Stop filling jars when there is 2-3 inches from the top.
  9. Pour brine to cover vegetables.
  10. Place rock on top of vegetables an push down.
  11. Screw the lids on the jars.
  12. Let sit at room temperature for 3 days, then move to refrigerator.
Notes
  1. You will have brine leftover, so plan to ferment other winter vegetables.
Adapted from Wild Flavors
Adapted from Wild Flavors
Nutrition from the Ground Up http://nutritionfromthegroundup.com/
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NOTE: You’ll notice there will be a different texture when you slice the delicata squash thin versus slightly thicker. Both are amazing, so experiment to find your favorite. 

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sterilize the jars.

Wash jars with soap and thoroughly rinse them thoroughly or run them through the dishwasher (with no other items in it but the jars). Place them on a clean cookie sheet/roasting pan, right side up. Then, transfer them to the oven that has been preheated to 230 F where they must be for 20 minutes for sterilization. Cleaning is the first step, sterilization is the second. Remove when time is done and let cool. Cover with plastic wrap if not using right away.

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Making the brine.

We used 8 tablespoons of sea salt + pumpkin-pie spice with 2 gallons of water.


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Packing your jars:

Simply layer onions and squash, but remember to leave 2 – 3 inches from the top. 

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Rocks

Scrub rocks with a brush. Boil rocks for 20 minutes. Put vinegar in the water. Do not use lime stone. Granite is best. Don’t forget to remove rocks from the jars when the flavor you want is achieved. 

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NOTE: Press rocks firmly into jars to pack vegetables. Leave the rocks in the jars, place lids on jars and let sit for 3 days at room temperature. Then, move into the refrigerator. 

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More resources: 

Cultures For Health – Lacto-fermenting Squash, Pumpkin + other Winter Vegetables

with love

Featured Recipes

Fermentation

November 7, 2016

Fermentation is an ancient process of food preservation and has existed in every society and culture we have record of.

Fermenting vegetables begins with lacto-fermentation (lactic-acid bacteria also known as probiotics). The lactic acid bacteria work with the naturally occurring yeasts to break down and preserve the food.  Lactic acid is a natural preservative that hinders the growth of harmful bacteria and enhances the nutrient content of the food. Lacto-fermentation increases the vitamin and enzyme levels of the food and makes the raw food easier to digest.  

Fermenting Vegetables

When it comes to fermenting vegetables there are three things that really matter:

  1. Water: the quality of the water matters. Use filtered water, if you do not have a filter fill a bowl with water and let sit uncovered overnight, the impurities will evaporate
  2. Salt: use salt that is free from anti-caking agents, I prefer sea salt. How to tell if your salt has anti-caking agents on it? Read the ingredients.
  3. Vegetables: try to use the freshest most organic vegetables that are free from chemicals

Making a Brine

Sometimes you will need a brine to ferment your vegetables, and can most of the time salt to taste. If your vegetables aren’t naturally water producing like say carrots you’ll need to make a brine.

A good rule of thumb is a {5% salinity brine}:        

3 tbsp sea salt  :  1 quart filtered water

Weighing Down the Vegetables

Fermenting is an anaerobic process therefore the vegetables must stay submerged. Sometimes your product will stay submerged on its own, or when it doesn’t  you can use a cabbage leaf or pickling weights.

Time

How long your product will take to ferment will vary. There is no set amount of time but you should let it sit for at least 3-5 days. You can start tasting after day 3 and then keep tasting until your pallet is satisfied.  

Homemade Sauerkraut

 

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Grab a common cabbage, sea salt, mason jar (or crock), a large bowl, knife AND your hands! 

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Add 1 TB of Celtic Sea Salt to 1 head of cabbage. Then, begin massaging your shreds of cabbage until it is slightly tender with lots of juice. You can add ginger, turmeric, other spices or vegetables (see below! I added juice pulp). Fill a mason jar OR a fermenting crock if you have one to use. Whether you’re using mason jar or crock, you will need a weight to sit on top of the cabbage. 

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If you’re using a crock:
 Keep the crock in a warm area (68-72 degrees) for the first couple days and then move it to a cooler area (59-64 degrees) for the rest of the time. NOTE: you can ferment your sauerkraut for a minimum of three days. Be sure to add the salt water mixture to the seal when it runs low.  

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After 2 weeks you can open the crock to skim off any layer of mold or bubbles (don’t worry, it’s natural) and add more salt water mixture to the original level. NOTE: the longer you wait, the stronger the sauerkraut gets! 

img_4577If you’re using a mason jar: Allow it to sit and some of the natural water from the cabbage should rise. If necessary, add some of the cooled salt water until the top of the cabbage is submerged 1 inch. You can then use a great device called, KrautSource OR use a larger mason jar and place a smaller jar filled with rocks as a weight to keep the cabbage well packed. Check out The Art of Fermentation for more reading. 

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Lacto-Fermented Pickles

To make pickles you first have to make your own whey by straining yogurt in cheesecloth over a bowl overnight. The liquid that has separated, the whey, is the key ingredient to making your pickles.

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Next you add 4 tablespoons of whey, 1 tablespoon of non-­‐iodized salt, 2 teaspoons of seasoning of your choice and sliced cucumbers together in a mason jar. Be sure that your salt has color, such as pink sea salt! Then just fill it up with purified water to cover the top of the cucumbers and top it off with the lid. Be sure to use water without chlorine. Put the jar in an open container to prevent a mess from what takes place next.

This is when the lacto-­fermentation begins! First the bad bacteria are killed off because they are no match for the salt. The good bacteria, also known as lactobacillus, survive, multiply and get to work. They convert lactose and other sugars into lactic acid, which preserves the cucumbers.

Preserving your vegetables this way provides many health benefits. According to http://www.culturesforhealth.com, “Lactic acid also promotes the growth of healthy bacteria in the intestinal tract. That is why lacto-fermented foods are considered probiotic foods.”

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If your pickles are not turning out right here is some troubleshooting advice. The room temperature could have been too hot during the fermentation process. It is best to lacto-ferment veggies right after picking. You can also add grape leaves to help keep that delicious crutch! Be sure to read the labels of your ingredients.

Special thank you to Alie Romano, a chef specializing in fermented foods who held a guest workshop at The Local Juice.

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with love

 

 

 

Featured Recipes

Cauliflower Grits

September 1, 2016

Make your own cauliflower grits by placing raw cauliflower into a food processor until it is the consistency you’d prefer. Then sauté with olive oil + seasoning. 

cauliflower grits

Seasonal ingredients have more nutrients + flavor: 

Native corn has phosphorus & niacin to support your body with critical functions. Eat corn when it is in season from a local farm that confirms they plant non-GMO corn. We can also mindfully thank cauliflower for giving your body vitamin C that supports the body’s muscles, bones + immune system. 

corn

Carrots are amazing root vegetables with beta-carotene, vitamin A + C. Don’t forget to try all the different varieties.

  • Bolero: sweet, juicy, crunchy, orange 
  • Ithaca: sweet, light taste, deep orange 
  • Little Finger: extra sweet, orange 
  • Nantes Half Long: tender, sweet, deep-orange 
  • Purple Dragon: sweet, rich, purple skin, yellow core
  • Royal Chantenay: sweet, tender, reddish-orange 
  • Scarlet Nantes: sweet, juicy, fine-grained, coreless, orange-red 
  • Short ‘n Sweet: sweet, juicy, bright orange
  •  St. Valery: sweet, tender, little core, bright reddish-orange
  • Touchon: crisp, sweet, coreless, orange

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Mussels are your B12 shot! They have readily absorbed source of B & C vitamins, amino acids & minerals like iron, phosphorus, potassium , selenium and zinc. 

NOTE: Mussels are on average $3.00 per pound. This locally delicious meal fed a family of 3 for under $15.00. 

mussels

 

 

Summer Mussel Stew
You can choose to add any seasonal produce you picked up at the farmer's market.
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Ingredients
  1. 2 lb Mussels
  2. 3 cups water
  3. 1 lemon, cut in half
  4. 2 ears of local corn, in half
  5. 3 carrots, slices
  6. 2 inches of ginger root, chopped
  7. 3 cups of cauliflower grits
  8. 2 TB olive oil
  9. dash of sea salt
  10. a few dashes of curry
Instructions
  1. Place mussels into a medium pot with water, ginger, carrots, corn, lemon. Cook on medium to high heat for 10 minutes until mussel shells are open. In a skillet, saute cauliflower grits with olive oil, sea salt and curry. Serve stew over grits.
Nutrition from the Ground Up http://nutritionfromthegroundup.com/
with love

Featured Recipes

Energy Bursts

August 30, 2016

en·er·gy

the strength and vitality required for sustained physical or mental activity.

These are power snacks that contain {Protein} + {Fiber} to balance energy levels + hunger. They are also fabulous to serve for parties that may remind your guests of cute little donut holes. 

Simple Ingredients: 

1 c Hazelnuts or your preferred nut
1 c pepitas
1 c goji berries
1 c chia seeds
1 c coconut (shredded)
1 c maple syrup
6 medjool dates
4 c {Juice Pulp OR grated} – carrot, lemon, ginger & turmeric  

In a food processor outfitted with an “S” blade, or a heavy duty blender, process hazelnuts + pepitas until coarsely ground. Add the dates and goji berries, then process until mixture sticks together. Place into a large mixing bowl, add juice pulp, maple syrup + chia seeds. Form the mixture into two tablespoon size balls and roll in coconut. Makes 16 servings. 

Nurturing Portion = two

Meals-to-go

You can easily throw two energy bursts onto a salad for a quick lunch. Another delicious idea is to add curry to your energy bursts for a spicy change up. We love using these creative nuggets at The Local Juice Bar + Pantry

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with love