Liberty Academy Blog Spot - A healthy food list and recipes

Jan. 25, 2008 - A healthy food list and recipes

My friend Leah passed this on to me, she's quite the planner. I unfortunately am not so I'll use her menu instead! I love to eat this way and it totally follows the Nourishing Traditions ideas.

EATING THE "OLD FASHIONED" WAY

THE BASICS

Four rules:fruits and veggies- no pesticides

grains- soak [for best nutriton]

meat- no hormones [fish wild]

milk- raw [to protect the proteins and enzymes]

When you start off, at least eat your oats, rice, bell peppers and strawberries,organic. They absorb the highest levels of pesticides.

Meat is also best organic as the pesticids in the feed get into the meat.To save money eat Legumes for most of you protein and only meat a few times a week.

If you can't get raw milk get it with out hormones.

THE THREE NO NOs

NO MSG , NO HYDROGENATED OILS , NO HIGH FRUCTOSE CORN SYRUP

(I would add to this, No artificial coloring, artificial flavoring, bha, bht, and tbhq, sodium benzoate, nitrates-these are neurotoxins and really mess with your brain, see my link for Feingold for more info)

Use raw antibiotic free honey, sea salt [regular salt has additives that raise blood pressure],and free range-omega 3 eggs.

RECIPES

BREAKFASTS

Scrambled eggs and Cottage Potatoes

Use raw cream, free range eggs and sea salt. Mix and scramble.

Cut in cubes, organic potatoes and soak over night in whey, salt and water. Drain, dry, fry in butter, cover and cook until tender. Melt Tillamook cheese over the top [it is cheeper than organic cheese but they don't add any colors or preservatives to it] salt pepper and organic onion or ketchup is good on them too.

Oatmeal

Soak over night with water and whey. In the morning cook and serve with raw or organic butter and honey and raw cream.

Crepes

Grind 2 cups fresh wheat, soak in two cups of raw milk with whey. In the morning add 4 eggs, 1/4 tsp on salt ,1/2 tsp vanilla. Melt butter and add to the mix. Cook on medium low heat. Serve with lemon and powdered sugar or whipped cream.

Pancakes

Same as above except, omit 2eggs and add 1/2 tsp of baking soda.

Sprouted wheat cereal

Soak until spouts show [rinse and drain after first day of soaking]. Eat raw with milk or toast it and eat with milk.

Kefir shakes

Culture over night. Separate the kefir grains. Blend with sugar or honey and frozen fruit some vanilla and a banana or even spinach.

If you are in a hurry raw milk and organic cereal or toaster pasteries are fine but not often as the grain has not been soaked.

LUNCHES

Banana Bread

Soak 3 cups wheat flour in 2 cups yogurt ,kefir or buttermilk, over night. Add 3 eggs, 1 tsp salt, 1/2 cup maple syrup, 2tsp baking soda, 1/4 cup butter melted, 3 mashed bananas crispy pecans if desired [soak in salt water over night rinse and dry on 170] pour into a well buttered loaf pan and cook at 350 degrees for 1 1/2 hours.

Cold Cucumber soup

Blend 2 cucumbers, 1 cup butter milk, 1c. chicken stock, 2 cloves garic, 1 tbsp lemon juice 1 tsp dill, salt and pepper, until smooth. chill and enjoy.

Nachos

Chips, refried beans, sour cream, salsa, cheese, lettuce.

Peanut butter and jelly on pancake sandwiches.

Egg, Tuna or Chicken Salad Sandwiches

Mix the meat or eggs with milk, butter, onion, salt, pepper, garlic and dill.

Spread on sour dough bread.

Cheese sandwiches or better yet raw cheese and jam on sour dough.

Egg and Cheese on organic salad and balsamic vineagar and olive oil.

DINNERS

Noodles an Tomato Marinara sauce

Mix 3eggs, 1 c. wheat flour, 1 1/2 c. white flour. Set aside. Fry hamberger. Add beef stock, and 2 cans tomato paste [ "fry" them] and add pepper, salt, garlic, some honey and Italian type seasonings. Let simmer while rolling out the above noodle dough. Slice into thin strips and boil for 3 minutes.

Chicken noodle soup

Place chicken, stock, carrots, celery, galic, salt , pepper, and sugar or a sweet potato in the crock pot on high for 3 hours. mix 1 c. wheat flour, 1 1/2 c. white flour and 3 eggs. Roll out and cut with a pizza cutter [freeze half of the dough if your family is smaller] add the noodles half an hour before the crock pot is finished . remove chicken from the bone if needed.

Tortillas

Soak 1 c. water , whey, 3 c. wheat flour, 1/4 c. coconut oil and 1/2 tbsp salt over night. roll out in flour and cook on medium heat on skillet. Fill with fajitas or beans and cheese.

Annie's Tuna Casserole or Chili Mac

Use Annie's natural maceroni and cheese box and add tuna and peas or organic chili to it.

Wild alaskan salmon

Fry in butter add dill and lemon serve with brown rice, butter and braggs's amino acids [soy sauce]

Dal

Cook brown rice. Cook lentils, 20 min. Fry onions in butter. Season lentils in Lawry's or curry. Layer rice, lentils, onions, sour cream or raw cheese and parsley.

Ratatouille

Soak cubed eggplant in salt water for an hour. Fry zucchini, pell pepper, onion, tomato and garlic; all separately, in olive oil. Add all to casserole dish. Add thyme and bake for 1 hour at 350 uncovered. Top with cheese.

Chili

Brown meat, add stock, 2 onions, 2 mild peppers, 2 cans tomatos, 3 cloves garlic, 1 tsp cumin, 1 tbsp oregano, 1 tbsp basil, 1/4 tsp red pepper flakes, kidney beans 3 cups. Simmer 1 hour serve with chips sour cream, and chives.

Karianne's chickpea stew

attached

Beef, Chicken or Fish stock

Add meat to cold water and cook on low in crock pot for 12 hours. Strain, and freeze in ice cube trays.[metal ones if available]

Whey and Cheese

Set raw milk on the counter for 4 days. Then strain through cheese cloth or close woven cloth, over jar to catch the whey. DO NOT SQUEEZE. let drain for 24 hours.

Sour Dough

Sart: 2 cups wheat flour, 2 cups water, 1 tsp yeast. Let set on counter, covered with a dish towel. Feed it 1 cup flour and water each day for a week.

Remove 4 cups of start and add 6 to 7 cups wheat flour, 3/4 cups water, 1 tbsp salt. Shape and butter, slice 3 lines in the top and let rise for 12 hours. Bake 350 for an hour. Let cool before slicing.

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