simple dinners - nourished kitchenfrom nourished kitchen week of october 18 menu #1} italian country...

simple dinnersfrom nourished kitchen

week of october 18

menu #1} italian country supperchicken piccatagreen salad with balsamic vinaigrettebroccoli or rapini with lemon and shallots

menu #2} mussels with herbs and friesmussels in broth with tomatoes and herbsmixed greens with lemon-herb dressingoven-baked french fries

menu #3} traditional greek saladspiced lambyogurt - tahini dressinggreek salad

ferment of the weekapple and raisin chutney

dessert of the weekpear and walnut crumble

soup of the weekbutternut squash with pumpkin seeds{ }


week of october 18

menu #1: italian country supperdifficulty: medium | yield: 4 servings

Chicken piccata, rich with the flavors of lemon, capers and parsley calls to me in a way few foods do. I love pounding the chicken breasts thin, and frying them gen-tly in frothy butter until they become beautifully golden and fragrant. Even small children or guests whose palate may not be adapted to real food can appreciate the buttery loveliness of chicken piccata spiked with a healthy dose of fresh lemon and vibrant parsley.

A simple green salad, studded with fresh raw onions and a sprinkling of freshly grated par-mesan cheese accompanies the lemon-rich chicken picatta beautifully, but the earthy, clean flavor of fresh broccoli or rapini provides a flavorful and powerfully nutritive side dish.

in this menu

chicken piccatagreen salad with balsamic vinaigrette

broccoli or rapini with lemon and shallots

Chicken piccata: If frozen, begin thawing the chicken breasts up to three days ahead of time and at least 2 hours in advance of making the meal. Once defrosted, they can be prepared by pounding up to one day head of time and kept in airtight containers in the refrigerator.

Balsamic vinaigrette: Can be prepared up to one week in advance of preparing the full menu.

Broccoli or rapini with lemon and shallots: Chicken stock can be prepared up to one week in advance using the supplemental recipes included at the end of this document. Shallots can be sliced up to three days in advance of preparing the menu and stored in an airtight container in the refrigerator.

make ahead


menu # 1: italian country supper

recipe: chicken piccatadifficulty: medium | yield: 4 servings | time: 20 minutes

ingredients

4 chicken breastsdash unrefined sea saltsprinkling freshly ground black pepper2 tbs clarified butter*2 cloves garlic, minced1/4 cup white wine**juice of two lemons1/4 cup drained capers1/4 cup chopped fresh Italian parsley

equipment

plastic wrap or parchment paperwooden mallet or rolling pincast iron or stainless steel skillet

* or substitute butter or unrefined olive oil, **substitute chicken stock

1. Place chicken breasts between two sheets of plastic wrap or parchment paper. Pound the chicken breasts with a wooden mallet or rolling pin until they’re flattened to one-quarter inch thick.

2. Heat two tablespoons clarified butter, or olive oil for the dairy-free, in a cast iron skillet over medium heat. Add two cloves minced garlic to the skillet and fry until fragrant.

3. Add chicken breasts to the skillet and cook thoroughly, about three minutes on each side.

4. Pour white wine, or chicken stock for the alcohol-free, and lemon juice into the skillet over the chicken, reduce the heat to a slow-simmer and continue to cook until the liquid is reduced by half, about ten minutes.

5. Dress the chicken piccata with capers and Italian parsley.

Chicken piccata, when typically prepared, is coated in white flour; however, in this real food ver-sion we omit flour entirely and, simply sauté the chicken in clarified butter and fresh garlic. The resulting dish is flavorful, without the unnecessary refined carbohydrates that refined flour would contribute.



recipe: green salad, balsamic vinaigrettedifficulty: easy | yield: 4 servings | time: under 5 minutes

ingredients

8 cups loosely packed mixed greens1 red onion, sliced thin1 cup cherry tomatoes, halved

1/2 cup unrefined olive oil2 tbs balsamic vinegar, preferably raw1 clove garlic, minceddash unrefined sea saltfreshly ground black pepper

equipment

whiskmason jar or salad dressing cruet

1. Toss eight cups mixed greens together with sliced red onion and 1 cup cherry tomatoes. Set aside while you prepare the vinaigrette.

2. Whisk two tablespoons balsamic vinegar into one-half cup unrefined olive oil.3. Stir minced garlic, unrefined sea salt and freshly ground black pepper into the vinai-

grette. Pour the vinaigrette in a salad dressing cruet or mason jar.4. Dress the salad at the table, just prior to serving. Shake the dressing thoroughly if it

loses its emulsification.

A simple vinaigrette can be divine. Vinaigrettes, little more than a combination of oil and vin-egar, can be prepared in just a few minutes and stored at room temperature indefinitely.



recipe: rapini with lemon and shallotsdifficulty: easy | yield: 4 servings | time: 10 minutes

ingredients

1/4 cup clarified butter*2 shallots, peeled and sliced thinjuice and zest of one lemon1 1/2 pounds broccoli florets or rapini1/4 cup chicken stock, preferably homemade

equipment

cast iron or stainless steel skillet with lid

1. Heat one-quarter cup clarified butter over medium heat until melted. Then toss in sliced shallots and zest of one lemon. Fry the shallots in butter until the release their perfume and turn translucent, about two minutes.

2. Reduce the heat to medium-low, add 1 1/2 pounds broccoli florets or rapini to the skil-let, deglazing the pan with chicken stock. Cover the skillet and continue to simmer, covered, about four minutes or until the vegetables become tender.

3. After about four minutes, remove the cooked broccoli or rapini from the skillet, season with the juice of one lemon and serve.

Best served with rapini, which can often be found at farmers markets in the autumn, you may also substitute broccoli florets without losing flavor or the dish’s impact. Broccoli and rapini are packed with vitamins and antioxidants, including beta carotene which are best absorbed with a good dose of nourishing and wholesome fat such as the butter included in this recipe.


week of october 18

menu #2: mussels with herbs and friesdifficulty: medium | yield: 4 servings

Mussels, those little orange bivalves, number among the most nutrient-dense ad-ditions to the diet. A modest, 3-ounce portion offers nearly 300% of the daily value for manganese and almost 350% of the daily value for vitamin B12; mussels are also a a rich source of phosphorus, iron, folate and riboflavin.Researchers believe that mollusks were among the first foods deliberately farmed by our early human ancestors, and seafoods play a decisive roll in traditional, nutrient-dense diets across the globe.

In this menu, we pair mussels with a simple salad of mixed greens dressed with a sun-dried tomato vinaigrette and served alongside home-made French fries.

in this menu

mussels in broth with tomatoes and herbsmixed greens with sun-dried tomato vinaigrette

oven-baked french fries

Mussels: Chop the vegetables, excluding tomatoes which must be prepared just prior to serving, and store them in airtight containers in the refrigerator up to three days before preparing the rest of the meal.

Sundried Tomato Vinaigrette: Prepare the vinaigrette up to one week before serving.

make ahead


menu # 2: mussels with herbs and fries

recipe: mussels with tomatoes and herbsdifficulty: easy | yield: 4 servings | time: 15 minutes

ingredients

2 lbs fresh mussels in their shells

2 tbs clarified butter*2 celery ribs, diced1 small yellow onion, diced1 garlic clove, minced1/4 cup chopped fresh oregano1/4 cup chopped fresh Italian parsley2 plum tomatoes, seeded and chopped1 quartered lemon

equipment

saucepot quipped with a steamercast iron or stainless steel skillet

*Substitute butter or olive oil.

1. Scrub and clean the mussels, discarding any that are already open. Next, steam the mussels over rapidly boiling water until they open, about ten minutes; discard any that remain closed.

2. As the mussels steam, prepare the sauce by heating two tablespoons butter in a skil-let over a medium flame. Add diced celery, diced onion and minced garlic and fry until fragrant.

3. Plate the steamed mussels on a large serving dish or in individual bowls, pour butter mixture over the mussels and dress with chopped fresh oregano, Italian parsley, plum tomatoes and quartered lemon.

Early humans thrived on shellfish which hold a sacred place in the native diets of many ocean-go-ing socieities. Mussels, in particular, offer a rich nutrient profile: vitamin B12, folate, riboflavin, selenium, manganese and iron can all be found in good quantities in fresh mussels. Monterrey Bay Acquarium’s Seafood Watch labels mussels as a “best choice” seafood for eco-minded eaters.



recipe: sundried tomato vinaigrettedifficulty: easy | yield: 4 servings | time: under 5 minutes

ingredients

2 sundried tomato halves, packed in oil2 cloves garlic, minced2 tbs red wine vinegar, preferably raw1/2 cup unrefined extra virgin olive oildash unrefined sea salt

8 cups loosely packed mixed greens

equipment

blender or food processormason jar or salad dressing cruet

*Substitute butter or olive oil.

1. Combine two sundried tomato halves, minced garlic and red wine vinegar in the basin of a food processor or in a blender. Pulse for a few seconds.

2. Process the sundried tomato mixture while slowly drizzling one-half cup unrefined olive oil until the olive oil is exhausted and the vinaigrette is well-emulsified.

3. Pour the vinaigrette into a mason jar or salad dressing cruet, serve over mixed greens.

This robust vinaigrette is packed with the sweet tart flavor of sundried tomatoes and seasoned with fresh garlic, red wine vinegar and unrefined extra virgin olive oil. Serve over mixed greens or as a dip for fresh vegetables.



recipe: oven-baked french friesdifficulty: easy | yield: 4 servings | time: 35 minutes

ingredients

2 russet potatoes, sliced in length-wise 1/4-inch thick*1/4 cup grass-fed tallow, melted**unrefined sea salt, to tasteblack pepper, to taste

equipment

mixing bowlbaking sheetwooden spoon

*For GAPS-friendly version, subsitute celeriac. *Substitute clarified butter, pastured lard, coconut oil or palm kernel oil.

1. Preheat oven to 400 degrees Fahrenheit.2. In a large mixing bowl, toss sliced potatoes with one-quarter cup melted grass-fed tal-

low and season with unrefined sea salt and black pepper as it suits you.3. Spread seasoned potatoes on a baking sheet and bake at 400 degrees Fahrenheit for

thirty minutes until the potatoes become tender and begin to brown a bit. Shake once or twice during baking to redistribute the French fries and to ensure even heating.

Most commercial French fries are loaded with artificial fats - soybean and cottonseed oils and are subject to high heat. In this version of French fries, we season potatoes with wholesome fats like grass-fed tallow and bake them for easier clean up than the splatters and messes created by deep-frying.


week of october 18

menu #3: traditional greek saladdifficulty: easy | yield: 4 servings

One of my family’s favorite meals, a traditional Greek salad combines fresh greens with spiced lamb and an assortment of fresh vegetables including cucumber, cherry tomatoes (try sungolds!), kalamata olives and red onions. From time-to-time, we also include pepperoncini or feta cheese for added flavor.In our home we dress our Greek salads with a yogurt-tahini salad dressing. Tahini, a paste made from roasted sesame seeds, is rich in trace minerals while the acidity of both yogurt and lemon juice help to round out tahini’s blatant earthiness. These ingredients combine with unrefined extra virgin olive oil, a source of fat-soluble vitamin E.

in this menu

traditional greek saladwith spiced lamb

and yogurt - tahini salad dressing

For the Spiced Lamb: The lamb can be made up to three days ahead of time, but must be warmed in a skil-let prior to serving.

For the Yogurt-tahini Dressing: Make the yogurt-tahini dressing up to one week in advance. It is also good as a topping for sandwiches.

For the Salad: Chop the vegetables, except tomatoes which must be prepared on the day you serve the salad, up to three days in advance and store them in airtight container in the refrigerator.

make ahead


menu # 2: traditional greek salad

recipe: spiced lambdifficulty: easy | yield: 4 servings | time: 10 minutes

ingredients

1 tbs clarified butter*3 cloves garlic, minced1 lb ground lamb2 tbs fresh oregano**dash allspiceunrefined sea salt, to tasteblack pepper, to taste

equipment

cast iron skillet

*Substitute butter, tallow or olive oil. **Substitute 2 tsp dried oregano.

1. Heat one tablespoon clarified butter in a skillet over a medium flame until melted. 2. Add one pound ground lamb to the fat and season with oregano, allspice, salt and pep-

per. Continue to cook the lamb until it is well-browned and crumbled, about ten min-utes.

3. Set the cooked lamb aside while you finish preparing the other ingredients for this Greek salad.

Lamb is rich in micronutrients, particularly zinc, phosphorus, potassium, thiamin, niacin and vita-min B12. Take care, if your budget allows, to purchase 100% grass-fed lamb from a local rancher. Not only will it taste better, but grass-fed meats are significantly more nutrient-dense than con-ventionally raised meats from concentrated animal feed operations (CAFOs).



recipe: yogurt-tahini salad dressingdifficulty: easy | yield: 4 servings | time: under 5 minutes

ingredients

1 tbs roasted sesame tahini1 tbs full fat yogurt*juice of 1 lemon1 garlic glove, minceddash salt1/2 cup unrefined extra virgin olive oil

equipment

blender or food processormason jar or salad dressing cruet

*Substitute kefir, or 1 additional tablespoon sesame tahini.

1. Combine roasted sesame tahini, yogurt, the juice of one lemon, one minced garlic clove and a dash salt in the basin of a food processor or in a blender.

2. Pulse for a few seconds to mix, then process as you slowly pour one-half cup unrefined extra virgin olive oil until the dressing is well-emulsified.

3. Pour the dressing into a mason jar or salad dressing cruet until ready to serve.

Tahini is a type of paste made from roasted sesame seeds. It is traditionally used widely in middle eastern and Mediterranean cuisine. It is rich in trace minerals, including calcium and its earth flavor pairs well with both yogurt and lemon as in this simple salad dressing.



recipe: greek saladdifficulty: easy | yield: 4 servings | time: under 5 minutes

ingredients

8 cups mixed greens1 cup cherry tomatoes, halved1 red onion, sliced thin1 small cucumber, sliced thin1/4 cup Kalamata olives1/4 cup sliced pepperoncini, optional1/2 cup crumbled feta cheese, optional

1 recipe spiced lamb1 recipe yogurt-tahini salad dressing

equipment

salad bowl salad claws, optional

1. Toss greens, tomatoes, onion, cucumber, Kalamata olives, pepperoncini and feta cheese together in a large salad bowl.

2. Top the salad with cooked spiced lamb and dress with yogurt-tahini salad dressing.3. Serve immediately.

I love a good salad, loaded with fresh vegetables and packed with flavor. One of the simplests meals we enjoy in our home is a supper of fresh greens, lots of vegetables, a source of protein (like the spiced lamb called for in this recipes) and a nourishing salad dressing rich in wholesome fats.


week of october 18

bonus recipes: chutney, crumbles and soupdifficulty: easy to moderate | yield: varies by recipe

This week’s bonus recipes include some autumn favorites. From a probiotic apple-raisin chutney to a rich butternut squash soup seasoned with coconut milk and curry, each dish provides a celebration of the simple flavors of autumn. Warm-ing spices like ginger, cinnamon, allspice, cloves and cardamom accent individual dishes for a wholesome, but delicately spiced selection of nourishing fall recipes.

Each of these dishes is made more nourishing through traditional cooking techniques in-cluding fermentation and soaking. Apple-raisin chutney is a fermented food, rich in ben-eficial bacteria just like yogurt; it also provides a varied assortment of vitamins, minerals, antioxidants and food enzymes. For our spiced pear and walnut crumble, we first soak the nuts in a slightly salty solution which helps to degrade antinutrients like food phytates which bind up minerals; moreover, this technique improves the overall digestibility of nuts.

bonus recipes

ferment: apple-raisin chutneydessert: pear and walnut crumble

soup: butternut squash

For the Chutney: Prepare the whey (use the supplemental recipes included at the end of this document) up to one week ahead of time; peel and chop the apples up to one day ahead of time, if desired, but soak them in lemon juice and store them in the fridge to prevent rusting.

For the Crumble: Prepare the yogurt (use the supplemental recipes included at the end of this document) up to one week ahead of time; peel and slice the pears up to one day ahead of time, if desired, but soak them in lemon juice and store them in the fridge to prevent rusting; soak the walnuts up two one day ahead of time and store them in the refrigerator; alternatively, use soaked and dehydrated walnuts.

For the Soup: Prepare the vegetables by peeling, slicing or chopping as per the ingredient list up to three days ahead of time and store in the refrigerator; prepare the chicken stock up to one week ahead of time us-ing the supplemental recipes included at the end of this document.

make ahead


bonus recipes: ferments, desserts, soups

recipe: apple-raisin chutneydifficulty: easy | yield: 1 quart | time: 5 minutes (active), 2 to 3 days (fermentation)

ingredients

1/2 cup filtered water1/4 cup fresh whey*2 tbs unrefined cane sugar**2 tsp unrefined sea salt4 medium apples, cored and chopped1/2 cup raisins1/4 tsp ground cinnamon1/4 tsp ground allspice1/4 tsp ground gingerdash ground cloves

equipment

quart-size mason jar or quart-size vegetable fermenterwooden spoon or wooden malletmixing bowl

*Substitute the brine of a previous batch of fermented vegetables, raw cider vinegar, or 1 envelope fermented vegetable starter cul-ture. **Substitute maple syrup or maple sugar.

1. Stir filtered water, whey, unrefined cane sugar and sea salt together until the sugar and salt are dissolved in the mixture of water and whey.

2. Stir chopped apples and raisins together with cinnamon, allspice, ginger and cloves.3. Spoon the spiced apples and raisins into a quart-sized mason jar or vegetable fermenter,

and mash them with a wooden mallet or wooden spoon until they begin to release their juices.

4. Pour whey mixture over the spiced apples and raisins, ensuring that the fruit is fully sub-merged and rests about one inch beneath the opening of your jar. Ferment in a loosely covered mason jar or vegetable fermenter (per manufacturer’s instructions) for two to three days.

5. Remove the ferment to cold storage. It will keep for about six to eight weeks.

A wonderful accompaniment to roast pork or pork chops, or even served on its own, this apple-raisin chutney speaks to the flavors of autumn with its emphasis on warming spices like cinnamon, allspice, ginger and cloves. This chutney is a raw food, rich in food enzymes and beneficial bacte-ria just like yogurt and other probiotic foods.



recipe: pear and walnut crumbledifficulty: easy | yield: 4 servings | time: 30 minutes

ingredients

2 cups shelled walnuts*, chopped2 tsps unrefined sea salt1/4 cup clarified butter**, divided4 pears, peeled, cored and sliced2 tbs unrefined cane sugar, optional1/2 tsp ground cinnamondash ground clovesdash ground cardamomdash unrefined sea salt1/2 cup full fat yogurt, optional

equipment

mixing bowltea towelcast-iron or oven-proof skillet

*Substitute pumpkin seeds, sunflower seeds or pecans. **Substitute butter, coconut oil, palm kernel oil.

1. The day before you plan to serve the crumble, cover two cups shelled walnuts with filtered water and two teaspoons unrefined sea salt. Cover the bowl of soaking walnuts with a tea towel and allow it to rest at room temperature for 12 to 24 hours.

2. After the walnuts have soaked overnight, drain them and pat them dry. Set aside.3. Heat two tablespoons clarified butter in a cast-iron or oven-proof skillet over a medium

flame. When the butter has melted, toss in sliced pears and fry for two to three min-utes. Then stir in unrefined cane sugar (if using), cinnamon, cloves, cardamom and a dash unrefined sea salt. Continue to cook for another two to three minutes.

4. Remove the skillet from the heat, and top walnuts. Dot the walnuts with the remaining two tablespoons butter and set the crumble beneath a broiler until the butter melts and the walnuts begin to brown a bit.

5. Serve warm, drizzled with yogurt.

This simple pear and walnut crumble brings the flavors of autumn together. Low in sugar, with a sugar-free version available, the sweetness of ripe pears shines while a hint of cinnamon, clove and cardamom provide a subtle and spicy richness. The pears are topped by walnuts, which have been soaked to improve digestibility and the availability of micronutrients.



recipe: curried butternut squash soup with coconutdifficulty: moderate | yield: 8 servings | time: 45 minutes

ingredients

1/4 cup coconut oil1 1-inch knob ginger, peeled and minced2 shallots*, peeled and minced2 large butternut squash, peeled, seeded and chopped1 teaspoon curry powder1 quart chicken stock2 cups full fat coconut milkunrefined sea salt, to taste

equipment

heavy-bottomed stock potfoodmill, blender or immersion blender

*Substitute 1/2 yellow onion.

1. Heat coconut oil over a medium flame in heavy-bottomed stock pot until melted. Add minced ginger and minced shallots and fry in coconut oil until fragrant.

2. Toss peeled, seeded and chopped butternut squash and fry for about three to four min-utes, then stir in one teaspoon curry powder.

3. Pour one quart chicken stock plus two cups coconut milk into the pot. Cover and sim-mer until the butternut squash is fork-tender, about thirty minutes.

4. Puree the soup by running it through a foodmill or blender, or use an immersion blender.

WASTE-NOT / WANT-NOT: Save the squash seeds, cleaning them thoroughly. Whisk together 1 egg white with 1 tablespoon olive oil, 1/2 teaspoon unrefined sea salt and the spices of your choice. Toss squash seeds in the egg white mixture, drain off any excess egg white. Spread the seasoned squash seeds on baking sheet and bake them for 10 to 15 minutes in an oven preheated to 375 Fahrenheit.

Rich in antioxidants and beta-carotene, butternut squash is a sweet, but nourishing vegetable widely available in autumn and winter. Butternut squash combines well with coconut, curry and ginger. This soup also uses coconut oil, a rich source of immune-boosting lauric acid.


week of october 18

shopping lists for included recipesSA: substitution available | HM: homemade, see suplemental recipes | O: optional

Dairy & Eggsclarified butter / ghee (3/4 cup,1 tbs)SA

feta cheese (1/2 cup)O

full fat yogurt (1/4 cup, 1 tbs)SA, HM

fresh whey (1/4 cup)SA, HM

Pantry Itemsunrefined sea salt (at least 4 tsps)black peppercapers (1/4 cup, drained)extra virgin olive oil (1 1/2 cups)balsamic vinegar (2 tbs)sundried tomatoes in oil (2 halves)red wine vinegar (2 tbs)tallow (1/4 cup)SA

kalamata olives (1/4 cup)pepperoncini (1/4 cup)unrefined cane sugar (1/4 cup)O

raisins (1/2 cup)ground allspice (1/4 tsp)ground cinnamon (3/4 tsp)powdered ginger (1/4 tsp)ground cloves (1/4 tsp)ground cardamom (dash)coconut oil (1/4 cup)curry powder (1 tsp)full-fat coconut milk (2 cups)roasted sesame tahini (1 tbs)shelled walnuts (2 cups)SA

Fresh Fruits & Vegetablesgarlic (1 bulb)Italian flat-leaf parsley (1 bunch)mixed greens (24 cups / 1 1/2 lbs)red onion (2)

Fresh Fruits & Vegetable (cont.) shallots (2)SA

lemons (3) broccoli florets OR rapini (1 1/2 lbs)celery (2 ribs)yellow onion (1)oregano (1/4 cup)plum tomatoes (2)russet potatoes (2)cherry tomatoes (1 cup)cucumber (1)apples (4)ginger (1-inch knob)butternut squash (2 large)pears (4)

Meat, Fish & Fowlchicken breasts (4)chicken stock (1 qt, 1/4 cup)HM

fresh mussels (2 lbs)ground lamb (1 lb)

Miscellaneouswhite wine (1/4 cup)SA

Substitutionsclarified butter: butter, olive oil, bacon fat, lard, coconut oil, palm kernel oil, tallowtallow: butter, clarified butter, olive oil, bacon fat, lard, coconut oil, palm oilwhite wine: chicken stockwalnuts: pumpkin seeds, sunflower seeds, pecansyogurt: tahini, coconut yogurt, kefirwhey: vegetable starter culture, additional 2 teaspoons sea salt


supplemental recipes

recipe: basic roast chicken stockdifficulty: easy | yield: 1/2 gallon | time: 12 to 24 hours

ingredients

1 leftover frame of a roast chickenvegetable scraps (onion, celery, carrot, leek, parsley)2 bay leaves1 tbs cider vinegar

equipment

slowcooker

1. Combine all ingredients in a slow cooker, add water to cover and cook on low for 24 hours or on high for 12 hours.

2. Strain broth, and store in airtight containers in the refrigerator. Use within one week. Alternatively, freeze broth and use within six months.

NOTE: Avoid using cruciferous vegetables in your stock (broccoli, cabbage, turnips, ruta-baga) as they will leave a lingering bitter aftertaste in your broth.

Use a basic roast chicken stock in curried butternut squash soup with coconut and in broccoli or rapini with lemon and shallots. Roast chicken stock can also be used as a base for any savory soup or to drink on its own.



recipe: raw milk yogurtdifficulty: easy | yield: 1 quart | time: 8 to 12 hours

ingredients

1 quart raw milk1/4 cup fresh plain yogurt*

equipment

saucepanthermometeryogurt maker

*Substitute powdered yorgurt starter or plain, additive-free storebought yogurt.

1. Heat milk in a saucepan over a medium-low flame until it reaches 110 degrees Fahren-heit. Remove the milk from the heat and whisk in one-quarter cup fresh plain yogurt.

2. Pour milk and starter into a yogurt maker and allow it to culture according to your yo-gurt maker’s instructions for eight to twelve hours.

3. Once the yogurt has finished culturing, place it in the fridge to chill for several hours before serving.

NOTE: Homemade raw milk yogurt will keep for at least one week in the refrigerator. For best practices, culture yogurt at least weekly to keep bacteria healthy and lively.

Raw milk yogurt can be prepared easily with minimal effort. This supplemental recipe can be used for Yogurt-tahini dressing as well as pear and walnut crumble. You can also serve yogurt for breakfast, over porridge or on its own. Raw milk yogurt is typically thinner than most yogurt sold at the grocery store due to its active and lively enzyme content.



recipe: fresh whey (and strained yogurt)difficulty: easy | yield: varies | time: 8 hours

ingredients

1 quart yogurt

equipment

cheeseloth or butter muslinfine-mesh sievelarge mixing bowl

1. Line a fine-mesh sieve with two layers of cheesecloth or a butter muslin and place the sieve over a mixing bowl.

2. Pour one quart yogurt into the sieve. The yogurt solids will remain in the cheesecloth while the whey will drip into the bowl.

3. After about eight hours, remove the strained yogurt from the sieve and store in an air-tight container in the refrigerator. Pour the whey into an airtight container and store it in the refrigerator. Fresh whey can keep up to six months, unopened, in the refrigerator.

Fresh whey is called for in apple-raisin chutney and in many fermented foods. Fresh whey is rich in beneficial bacteria and can help to speed fermentation of chutneys and other probiotic foods. When you make whey, you also make strained yogurt which many people prefer due to its thick and creamy texture.


week of october 18

seasonal fruits and vegetables for octoberNOTE: This represents typically available produce, check with your farmers market, state department of agriculture or county extension office for details about what’s available in your area.

Winter Squashacorn squashspaghetti squashpumpkinbutternut squashcarnival squashkabocha squash

Pomeaceous Fruitapplespearsquinceasian pearspomegranate

Other Fruitfuyu persimonshachiya persimmonsamerican persimmonsdates, fresh and driedgrapefruittangerinescranberriesguavakumquatslemonsmeyer lemonslimes

Greensswiss chardcollard greenswatercresslacinato kalered russian kale

Crucifersbroccolirapinicauliflowerbrussels sproutssavoy cabbagegreen cabbagered cabbage

Root Vegetablesceleriaccarrotsbeetsturnipsrutabagassunchokespotatoesfingerling potatoes

Other Vegetablescelerycardoonsfennelleeksonionshallotsgarlicavocado

simple dinners - nourished kitchenfrom nourished kitchen week of october 18 menu #1} italian country...

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