Posts Tagged ‘health foods’

Portuguese Kale Soup Recipe


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I had a recipe request for this soup, thought you all might like to try it. If you haven’t had the Portuguese sausage called linguica, you’re missing out. You can make your own (I haven’t tried this yet, but when we butchered our last hog I saved some meat to try it, you could also use chicken…) using this recipe: http://www.recipezaar.com/Linguica-Portuguese-Sausage-193061 or you can purchase it from this company: http://local.yahoo.com/info-10272761-michael-s-provision-company-fall-river . Michael’s also sells a chicken version.

It’s VERY easy to make this soup. You’ll need:

3 quarts Bone broth
2 lbs portuguese sausage – linguica and/or chouric
4 potatoes – peeled and chopped into 1 inch cubes
1/2 lb carrots – cut into nice sized chunks
2 cups kidney beans – pre-cooked or canned
1 large onion – chopped
1 large bunch kale (see below) or 3 cups frozen
1/4 cup whey

Amounts will vary depending on how much meat you use. I’m being obtuse
because I usually fill a 20 quart stock pot, and I eyeball it… You can’t do this ‘wrong’ – it’s whatever you like in your soup. The only thing you want to keep an eye on is not adding too much broth – err on the side of caution and add more broth when it’s cooked if you need to.

Chop your onion and your sausage and put into a stock pot. Add a bit of broth, just enough to keep the pan from browning on the bottom, and cook your sausage and onions until the onion is translucent. Easiest way to do this is get it nice and hot, cover it, lower your heat to med-low and let it go. Stir it every once in a while to make sure the meat isn’t sticking.

When the onion is translucent, add enough broth to cover the meat, plus one quart of water. I prefer a mixture of beef/chicken broth. You don’t want a real flavorful broth to start with – the meat creates a great smoked paprika flavored broth.

Add your beans, I prefer canned (my own or organic) and add the bean juice from the can into the soup, carrots, potatoes and one cup of kale.

Bring just to a boil and then drop the temp to let it simmer very gently until all the veggies are cooked.

Note about kale: If you can buy fresh/organic kale, it has the best flavor. Some recipes have you de-vein it and throw away the stalk (gasp). Personally, I use the whole thing. The stalk has a great chew/texture, just make sure you add the chopped stalk to the simmering soup. If you have your own kale, I like to freeze it and then crumble it in the bag – makes for great bite-sized chunks.

This soup actually tastes better when it has sat overnight in the fridge. Even 24 – 48 hours is better… (If you can wait that long…)

About ten minutes before you are going to serve the soup, add remaining kale and the whey. You don’t want that kale cooked, just gently warmed.

There are a million versions of this soup out there – my mom never added carrots, I really like the color/flavor addition. Experiment!

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Enchiladas Verde

Chicken seasonings of your chose
1-2 pkgs corn tortillas, best if they are a few days old or even a week
1/2 – 1 cup sour cream

Tomatillo Sauce
1 lb tomatillos, quartered
2 large jalapenos, seeded and chopped ( pablanos or serranos will work also)
1/2 large onion, chopped
4 cloves garlic, smashed
1 bunch cilantro, chopped ( I remove most of the stems)
1/4 cup lime juice
salt to taste

Cook the chicken however you like. I would add some cumin and garlic, but the other day I covered the chicken in Papaya chutney and baked it.

Make the tomatillo sauce while the chicken bakes. Put the tomatillos, peppers, onion, garlic and some water in a pan and bring to a boil, reduce the heat and simmer 20 min. Cool a bit or a lot and add the lime juice and
the cilantro with the tomaillo mix in a blender and process. Add salt to taste.

Shred or chop the chicken ( I mixed the chutney in with the chicken)

corn tortillas, warm them in coconut oil, or oil of your choosing. I dip them in the oil heated to med temp, submerge till soft, then remove to a plate or to the dish I’m baking them in and assemble as I go.
Put about 1/4 cup of meat in the tortilla and roll it up.

Mix some of the tomatillo sauce and sour cream together ( I do this by color – it should be still green, but creammy) and spread over the enchiladas, be generous and cover the entire surface.

Bake for 20 to 30 min at 350 degrees, till bubbly.

Serve with additional tomatillo sauce and sour cream on the side if you wish ( my DH is THE sauce man LOL)

You can sub beef or good mexican white queso for the chicken

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calcium in homemade chicken broth

Since my little baby has been drinking the broth formula in addition to breast milk for a couple of weeks now, I was interested to find out how much Calcium/Magnesium exists in it.

I tested my broth using an aquarium water kit. In parallel, my father took the broth for testing to 2 different labs. I live in the Netherlands and my father lives in Romania, so we obviously used different types of chicken and different waters, but as you will see, the results are strikingly similar.

Both me and my father prepared the broth in the same way: we used all the bones from one single pasture chicken (aproximately 200g of bones in total). We cut the bones in pieces as much as we could, covered
them with aprox 2 liters of water, then we added 2 TBS of vinegar (ACV) and let the bones+water+vinegar stand for 1 hour. Then we brought the mixture to boil and boiled it on low fire for 24 hours. With my aquarium kit, I have tested 100mg of Calcium per liter and 150 mg Magnesium per liter.
My father took the broth sample to 2 labs: first, to an industrial lab, and second, to a food safety lab. The test that came from the industrial lab gave the same result 100 mg of Calcium per liter.

However, the food safety lab gave a slightly more amount of Calcium -150 mg of Calcium per liter. The Food safety lab found that in the broth exists two types of Calcium: the first was in the form of calcium carbonate ( CaCo3); this calcium was 100mg per liter in the broth. The second type of calcium was in an ionic form ( Ca++) and this one was 50mg per liter. Thus, the Total Calcium was estimated to 150mg per liter.

So, my conclusion was that 1 liter of broth made using all the bones of one pasture chicken( no feet, no head) will probably provide calcium in homemade chicken broth between 100- 150mg of Calcium per liter.

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Pasta Salad Recipe

Okay, this one really isn’t hard and fast either… and as a disclaimer, I make this for my non-NT husband, using the NT Mayo and raw veggies to make myself feel better about serving him *gasp* white flour pasta. NT folks would need to find a more-NT type pasta (I use Dreamfields when I can find it cheap, don’t
like whole what pasta.) I prefer to use all organic, but don’t obsess over it if I don’t have it in the house. I’ll be more of a stickler about this when Trey starts to eat more of this type of thing…

Macaroni Salad

1/2 lb cooked elbow pasta (cooked al dente) cooled in the fridge
1 cup chopped celery
1/2 cup chopped green onion (green and white ends)
1 small red pepper, seeded and chopped
1 large carrot chopped fine (peeled if not organic) (optional)
10 green olives (could use home-brined if you have them) chopped coarsely
10 black olives (ditto above) chopped coarsely
1 tsp sea salt
1 tsp fresh cracked black pepper

NT Basic Mayo (recipe in book)

Mix everything together EXCEPT for the mayo. When all blended, add mayo to the consistency/goopey-ness your family likes. My hubby doesn’t like ‘slimy’ salad, so I only used about 2 tbsp. If I was going to eat it, I would have added another tablespoon.

If you like old fashioned pasta salad, you could also try adding a couple of hard boiled eggs, and some ground mustard to your mayo. I think that as Trey (my son, 9 months) gets older, I’ll use this recipe as an excuse for introducing color and texture (re: veggies) into his diet.

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Roasted Asparagus with Egg Garnish

Here is an easy, healthy, and tasty recipe:

Roasted Asparagus with Egg Garnish A fabulous side dish featuring a favorite spring treat!

1 large egg
1 pound asparagus (about 1 large bunch)
1 tablespoon extra-virgin olive oil
1/4 teaspoon sea salt
Freshly ground black pepper
Preheat the oven to 450 degrees F.

Put the egg in a small saucepan with enough cold water to cover. Bring to a
boil. Cover the pot, and remove from the heat; set aside for 10 minutes. Drain;
roll the egg between your palm and the counter to crack the shell, and then peel
under cool running water.

Trim the woody ends from the asparagus. Spread the spears in a single layer on a
baking sheet, drizzle with olive oil, sprinkle with the salt, and roll to coat
thoroughly. Roast the asparagus until lightly browned and tender, about 8
minutes, giving the pan a good shake about halfway through to turn the
asparagus. Arrange the roasted asparagus on a serving platter. Rub the egg
through a medium-mesh strainer and sprinkle it over the asparagus.

Grind a generous amount of black pepper over the top. Serve warm or room
temperature.

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