Sunday, November 28, 2010

Chicken (not) Divan

Yesterday I was browsing the internet for inspiration on "what's for dinner" question that pops up every day. I decided I wanted to attack the week with a PLAN. We'll see how that goes, but I did go to the grocery store with a LIST! and a MENU. For those that know me, they know this never happens. It's amazing I put dinner together at all, really. I'm constantly just throwing things together from the top of my head and from whatever ingredients are in the pantry/fridge. I came across a recipe called Chicken Divan. I am sure I've had this somewhere sometime, but I don't think I've ever made it. It sounded good and like it could be easily adapted to REAL food (the recipe called for canned mushroom soup) and I figured I could do nuts on top instead of breadcrumbs. I even got ambitious enough to double the recipe to make two casseroles so I'd have dinner ready another time. In all my enthusiasm, I forgot half of the seasonings that were listed in the recipe. From my general search on Chicken Divan, a common theme is that they all  have curry powder. Mine doesn't have anything but salt and pepper since I totally forgot to add the other spices, but when you use real ingredients that have so much flavor on their own, it still came out a tasty dish. I think the curry would have been great, but perhaps next time! My girls both really liked this dinner.

My Chicken (not) Divan
(makes 2 casseroles)

6 poached chicken breasts, chopped*
1 recipe of mushroom sauce**
1 cup homemade mayonnaise
14 oz grated cheddar cheese
4 heads of steamed broccoli
1 cup chopped nuts for topping

In a very large bowl, mix the chicken, mushroom sauce, mayo, most of the cheese and the steamed broccoli. Pour it into two casserole dishes. Top with the rest of the cheese and nuts. Bake at 350 until bubbly and cheese is melted.

*You can use any kind of cooked chicken, baked, sauted, etc. I poach my chicken by placing breasts in a pot, cover with water. Add salt, bay leaf, all spice and thyme. Bring to a simmer, cover and cook for about 20 minutes. Do NOT boil or the chicken will be tough. The water can then be used as a chicken broth (stock uses bones, but this is a nice delicate broth.)

**Mushroom Sauce:
a lot of mushrooms- 5 cups or so
1/2 large onion finely diced
1 pint of heavy cream preferably not pasteurized, but I haven't been able to get any of that yet.
1/4 cup flour - I used whole wheat
3 tbsp butter

To make the mushroom sauce, chop onion very small and place it in a large skillet with melted butter. Chop mushrooms as small as you like. Since I was again, mimicking the canned sauce, I chopped them fine since the canned stuff almost doesn't even hint at mushroom.... strange, right? Add the mushrooms to the softened, translucent onions and cook until they have cooked down quite a bit. Add more butter if the skillet is dry. Sprinkle flour across mushrooms and stir until there is no dry flour left. Pour in cream and bring to a boil to thicken.

Homemade Cream of Mushroom Soup

I think canned cream of mushroom soup is an ingredient in almost every single American casserole, isn't it? I finally started making it from scratch. It takes a bit more effort, so casseroles aren't as easy to throw together, but the taste is out of this world delicious. Make sure you use organic cream, preferably not pasteurized. I hope to make it out to Urban Acres soon where my friend, Nicole, told me I can get low-pasteurized cream. I'm wondering if this sauce would freeze. Well, haha... ice cream obviously freezes... thoughts on if this mushroom sauce would freeze?

Mushroom Sauce:
a lot of mushrooms- 5 cups or so
1/2 large onion finely diced
1 pint of heavy cream preferably not pasteurized, but I haven't been able to get any of that yet.
1/4 cup flour - I used whole wheat
3 tbsp butter

To make the mushroom sauce, chop onion very small and place it in a large skillet with melted butter. Chop mushrooms as small as you like. Since I was again, mimicking the canned sauce, I chopped them fine since the canned stuff almost doesn't even hint at mushroom.... strange, right? Add the mushrooms to the softened, translucent onions and cook until they have cooked down quite a bit. Add more butter if the skillet is dry. Sprinkle flour across mushrooms and stir until there is no dry flour left. Pour in cream and bring to a boil to thicken.

Friday, November 26, 2010

From Scratch - Traditional Green Bean Casserole

I was asked to bring the green bean casserole to Thanksgiving Dinner this year, which I was more than happy to do since I love, love, love it. The only thing is, I'm no longer cooking from cans for the most part. There was a moment when I thought to myself that I could make an exception since Thanksgiving is all about traditional dishes and the traditional way to make green bean casserole as far as my memory goes is with the cans. Two cans of green beans, 2 cans of mushroom soup, 1 cup of milk and a can of Frenches Onions. But then I thought about it, and wondered if perhaps the dish could be made with real ingredients and still taste like my memories of the dish. I found a recipe on Kelley the Kitchen Kop's blog that I mostly used, putting my own spin on a bit of it.The biggest problem is I didn't really measure anything so this is more of a method than a recipe. Sorry about that! And this was a HUGE hit at Thanksgiving, I guess it lived up to expectations because there was none to take home!

From Scratch- Green Bean Casserole

Green Beans:
A bunch of green beans- about 7 cups
left over bacon grease
garlic clove
1 bay leaf
sea salt

Mushroom Sauce:
a lot of mushrooms- 5 cups or so
1/2 large onion finely diced
1 container of heavy cream preferably not pasteurized, but I haven't been able to get any of that yet.
1/4 cup flour - I used whole wheat
3 tbsp butter

Crunchy Onion Topping:
2 onions - I used a sweet yellow onion
1/2 cup arrowroot powder
Cajun seasoning
3 tbsp butter + more if needed

Cut the tips off your greenbeans and then cut them in halves or thirds. Put them in a large skillet and cover with water. Add plenty of sea salt, pepper, bay leaf, smashed garlic clove and bacon grease. Bring to a boil, reduce, cover and let simmer for 45 minutes taste and re-season as necessary. WHAT! Yes, you heard me. I'm not making a "Fresh" greenbean dish here... I'm mimicking greenbeans from a can and greenbeans from a can are much softer than beans that have been blanched for 5 minutes. No, they aren't vivid and pretty green but they are GOOD! Plus, this is how my Mema makes greenbeans and she's been doing it that way for years. Drain the greenbeans and set them aside.

To make the mushroom sauce, chop onion very small and place it in a large skillet with melted butter. Chop mushrooms as small as you like. Since I was again, mimicking the canned sauce, I chopped them fine since the canned stuff almost doesn't even hint at mushroom.... strange, right? Add the mushrooms to the softened, translucent onions and cook until they have cooked down quite a bit. Add more butter if the skillet is dry. Sprinkle flour across mushrooms and stir until there is no dry flour left. Pour in cream and bring to a boil to thicken.

Butter a baking dish, I used an oval one so I'm not sure what size. Pour the cooked green beans in it and top with the sauce. Stir them together. You could also mix them in the skillet and then pour in the baking dish, whatever is easiest. Set aside. Be sure to scrape the skillet and lick the spoon.... oh yeah, it's that good.

To make the topping, pre-heat oven to 475. Slice 2 onions (they cook down A LOT) into thin slices and place in a ziplock bag. Add arrowroot and seasoning. Toss until coated very well. Add melted butter and mix again. On a large cookie sheet that has been greased, lay out onions in a very thin layer. Use two sheets if needed. (I should have used two!) Place in the hot oven and stir every 8 or so minutes for about 30 minutes until they start to crisp up and turn brown. Top casserole and serve. If you are doing it the night before, do not top the onions or they will get soggy. If you can save the onions to the next day, do that. If not, store them in a bag with a paper towel and recrisp them in the oven for a little bit before topping the casserole. Enjoy!!!

Thursday, November 25, 2010

Bacon Wrapped Salmon Cakes

I came across this recipe about a week ago and I knew I had to make it as an appetizer for Thanksgiving. It was a huge hit! I was worried I made too many and I wasn't sure how they'd taste as leftovers. I didn't have to worry about that, since there was none to bring home! I found the recipe at Food Renegade's website. I stuck to the recipe for the most part with a few minor changes, the biggest being that I used canned wild caught salmon instead of fresh. Please check out Food Renegade's version, but here is what I did (I also doubled her recipe):

2 14 oz cans of wild-caught Alaskan salmon
pat of real butter
2 tbsp finely diced onion
2 garlic clove, finely diced
1 1/3 c. pine nuts
2 tbsp homemade mayo
2 tsp Parmesan cheese
2 tsp dijon mustard
1 tsp old creole seasoning
1 tbsp fresh parsley
1 egg white
bunch fresh asparagus
nitrate free bacon - I used about 1.5 packages

Pulse pine nuts in a food processor just until right before they almost turn into a nut butter. In a large bowl mix the can salmon and pine nuts. In a small skillet, melt butter and saute onions and garlic until they are soft and translucent. Add them to the salmon. Add mayo, parmesan, mustard, seasoning, parsley and one egg white. Mix well and refrigerate for an hour or overnight. Do not add salt, as the bacon and parmesan will add PLENTY of salt to the dish (this is coming from someone who loves salt.)

Cut the tips of your asparagus off at about 2 inches. Then cut about two more inches of the tender part of the apsaragus off. Save the rest of the asparagus for a soup or other dish later in the week. Cut each bacon strip in half. Place 2-3 asparagus pieces in the middle of the bacon. Using a 2 tbsp scoop, scoop out salmon mixture and place on asparagus. Wrap the bacon tightly. You could pin with a toothpick but I didn't have any so I just laid them seam side down on a rack. Place the rack over a cookie sheet. I found that baking them at 325 for 40 minutes was about right. The original recipe said 375 for 20, but my bacon was burning on the edges and raw in the middle. I found slower for longer did the trick with my bacon/oven combo.

I made some homemade tartar sauce to go along with them. I mixed homemade mayo with homemade pickle relish, anchovy paste, tarragon, salt, pepper and lemon juice. I have no idea if this is "authentic" tartar sauce but it was tasty!

Saturday, November 20, 2010

Homemade Mayonnaise

I finally had a batch of homemade mayonnaise that came out delicious! I was using extra virgin olive oil to make it which made the final product way too strong for my tastes. So tonight I made it with a mixture of safflower oil and coconut oil and it came out great. I started making my own mayo because most store bought mayonnaise (along with most bottled sauces) contain soy oils. Just spend a moment googling "dangers of soy" to see what people are finding out about soy, something alot of Americans think of as a health food. In truth, only fermented soy products (like traditional fermented soy sauce and natto a fermented soy bean) are healthy and good for you. Almost all of America eats a GMO (Genetically Modified Organism) Soy that is a far cry from traditional Asian fare. So, go ahead and eliminate soy products from your diet. Homemade mayonnaise is so tasty you won't miss the store bought at all!

Homemade Mayo

1 egg - from a pasture raised, cage free chicken
1 egg yolk - from a pasture raised, cage free chicken
2 tbsp lemon juice
1-2 tbsp mustard (I used a dijon today)
1- 1.5 cups of oil in any combination. Untoasted Sesame Oil, olive oil and coconut oil are good to start with
salt to taste

Make sure your food processor has a place where you can drip in an oil. Otherwise you can do this by hand in a bowl with either a whisk or a hand mixer. In your food processor put the egg and the egg yolk. Process a few times until the egg becomes blended. Add the mustard and process a few more times. Slowly add the lemon juice and salt. Then while the processor is running very, very slowly start pouring in your oil. Keep going until you notice the mayo will suddenly lighten up in color and get thicker (if you are using olive oil, it may not lighten too much and may even have a greenish tint, this is okay.) When you can make peaks out of the mayo with your tasting spoon you are done. Store in an airtight container in the refridgerator.

Thursday, November 18, 2010

Pesto Chicken with Artichoke

I ended up making a pretty gourmet lunch today. It was mostly re-arranging some leftovers but it came together very nicely. The other day at the store I saw artichokes that looked really awesome. When I was a kid mom used to make artichokes for us and she taught us how to peel off the leaves one by one, dip them into a butter sauce and then pull them between your teeth for the one small bite that was at the base of each leaf. It's a lot of work, but it is worth it because it is so good. To make the artichoke, just put some water in a pan and steam the artichoke for 25-35 minutes or until the leaves pull off very easily. The butter sauce I did today was super simple, melted ghee (clarified butter) with balsamic vinegar and salt. Lemon juice is extraordinary with artichokes but I didn't have any lemons.

For the chicken, I used a left over chicken breast. I've been buying chicken on the bone lately and brining them in a salt water solution overnight in the refridgerator. The next day, I just salt & pepper them, rub a bit of olive oil on the skin and bake on a cookie sheet that has a rack until they are done. Today, I cut off some of the meat from one of the breasts and topped it with some leftover pesto. My basil was plentiful this year, so I made a large batch of pesto and put it in ice cube trays. That way I can take out however much I want at any given time. I thawed the pesto out, crumbled some feta, added a sundried tomato and some kalamata olives and had a feast. I hope you try something similar soon, because this was very tasty!

Friday, November 12, 2010

Soaked Wheat Pancakes

Say what? Soaked Pancakes? I have to tell you when I first heard of soaking wheat bread overnight I was skeptical. Soak it in what? Milk? Water? Buttermilk? I finally learned that buttermilk or water with whey (the runny part of yogurt) or even water with lemon will do the trick. Then the next step is to leave it on the counter loosely covered for at least 24 hours. Sounded pretty strange to me. So I kept digging and found out the 'why' behind soaking your wheat. Grains, nuts and legumes all contain something called phytic asic. This is something that isn't easy to digest for humans that only have one stomach. Not only is phytic acid hard to digest, when it is in your system, it robs you of other minerals such as calcium and magnesium.

Have you ever heard of soaking beans over night to make them more tender? The reason that our grandmas and great grandmas did that wasn't to just make them tender, it actually was breaking down the phytic acid. They may not have known the science behind what they were doing, but through trial and error our ancestors were pretty smart people! Now we know that all grains, seeds, nuts, and legumes should be soaked before digested.

Which brings me back to my recipe....

Soaked Wheat Pancakes

2-3 cups of whole wheat
enough water to fully absorb into the wheat
2-3 tbsp whey

1 egg
2 tbsp butter
2 tsp cinammon
1/4 cup honey
1 tsp baking powder
pinch of salt
splash of vanilla
(raw) milk to thin if necessary

The morning before, place whole wheat flour in a bowl. Mix water and whey together and pour over wheat. Stir thoroughly to get all of the flour wet. It is actually pretty hard to stir. But it should be wet enough to be a gloppy dough, not runny. Cover and let sit on the counter over night.

The day you make the pancakes. In a large bowl, whisk the egg. Add melted butter, honey, cinnamon, baking powder, salt and vanilla. Whisk thoroughly. Add gloppy wheat dough from yesterday. I ended up getting out my hand mixer to try and get the dough to incorporate. For a minute there I thought it was alive! It is a strange dough the first time you do it! Finally I got it incorporated but it was still too thick to make pancakes with. I added a splash of milk and got a great pancake consistency batter! Cook on a greased griddle just like you would any pancake.

Thursday, November 11, 2010

The only way to eat Brussel Sprouts

In my opinion, there is only way to eat brussel sprouts. I could be wrong, but in the few ways that I've tried them, this is the only way that they are good. And surprisingly they are more than just "good" when prepared this way. Excitingly, this recipe falls right in place with Nourishing Traditions and Weston A. Price. Isn't it great when a food that you thought was "fattening" really is healthy for you? By the way, this is my Mom's recipe that she usually pulls out at Thanksgiving, now it can be a year round dish!

Roasted Brussel Sprouts in BACON!

12-15 small brussel sprouts
1/8 cup of olive oil
1 garlic clove smashed
sea salt
2-3 strips of bacon

Cut all of the brussel sprouts in half and place in a bowl or zip lock bag. Add the olive oil, salt and pepper. Smash garlic into small bits and add to the brussel sprouts. Cut the bacon into little bits. Add to brussel sprouts. Toss everything to coat well. Place on a baking sheet and cook in a 450 degree oven for 25 minutes or until brussel sprouts are brown and bacon is crisp.

Wednesday, November 10, 2010

Pizza Soup

The flavor of pizza without the carbs. This soup was surprisingly really good! And after I took my first bite, I did exclaim, "This DOES taste like pizza!" That was followed by... "hum... although since I can't remember the last time I ate a pizza I could be off, but who cares, it tastes great!" It's basically a parmesan cream tomato soup with pizza toppings stirred in. It was a hit with the husband and both toddlers.

Pizza Soup

  • 2 tbsp butter or left over bacon drippings
  • 1 onion, diced small
  • 3 cloves of garlic
  • 1 red bell pepper
  • 2 tsp dried italian seasonings
  • 1 tsp oregano
  • 1/2 tsp fennel seeds
  • sea salt to taste
  • 1/2 - 1 lb hamburger meat
  • 2, 28 oz cans of tomatoes
  • 2 (more) cloves of garlic
  • 2 tsp (more) of dried italian seasoning
  • 1 tbsp butter
  • 1/4 cup heavy cream
  • 1 green bell peper
  • whole milk mozzarella cheese
  • kalmata olives, sliced
  • pepperchini sliced

In a large pot, melt butter or bacon drippings. Sauted a diced onion and 3 cloves of garlid chopped fine. Add one sliced bell pepper. When onions are soft, add ground hamburger meat. As meat is cooking add salt, 2 tsp italian seasonings, 1 tsp oregano and fennel seeds. When meat is cooked through, remove it to a bowl and set aside.

Put two cans of tomatoes in the pot. Add roughly chopped garlic, more of the italian seasonings and butter. Bring to a boil. With an immersion blender, puree the tomatoes until they are very smooth. Add heavy cream and blend it in. Pour meat mixture back into the pot and stir in with the tomatoes. Dice the green bell pepper and add it to the soup. Let simmer for at least 20 minutes. Serve with grated mozzarella cheese, kalmata olives and pepperchini on top.

Tuesday, November 9, 2010

Chicken Enchilada Chili

Currently I'm doing a weightloss program called The Liberation Diet that falls in line with the principles set forth by the Weston A. Price Foundation and the Real Food Movement. The Liberation Diet is a very low carb diet that focuses on good quality high fats and oils. When I first was reading some of the literature it was quite mind blowing to see how the journey our culture took to leave behind butter, lard, ghee and other quality, vitamin-rich fats for the likes of margarine, soy-oils, canoloa and vegetable oils. If you follow the history it is all about making money and marketing.

For instance, the makers of Crisco were just trying to find a way to get rid of their industrial sludge leftover from making candles. Some one along the way thought it looked like lard (not too unlike the time my very own Mema thought she could substitute a bay leaf for basil in a pasta dish since they were both leaves and started with ba... they might have looked similar but they were definitely NOT similar!) This person took this lard look alike and baked a pie with it. Surprisingly it worked out okay and tasted okay. Viola! A new (cheaper) oil was introduced to the market. What they didn't know then was that it is very damaging to humans in a very slow and unapparent way. For more of the whole story on Crisco, please see: The Rise and Fall of Crisco. Here is a link that talks about fats in depth, with several other informative links at the bottom of their page: Know your Fats

Well back to my recipe... I love mexican food! I often have made burritos and quesidallas and other tex-mex delights. But since I'm going low carb, I needed to find a way to have my favorite flavors without the tortilla. Then the other day when I was picking up my Kombucha scoby from Nicole she had a dish similar to this bubbling away on her stove. I told her I wanted the recipe but since she left for vacation the very next day she hasn't had time to post. So I made something up myself.

Chicken Enchilada Chili

2 tbsp ghee or butter
1/2 onion
3 cloves of garlic
2 cans of organic fire roasted tomatoes
1-2 pablano or other favorite chili
1/2 tsp ground cumin
1 tsp dried oregano
pinch (or more) of red chili flakes
sea salt
2 chicken breasts, previously cooked*

cheese sauce:
2 tbsp butter
2 tbsp whole wheat flour
1.5-2 cups whole milk (I use raw milk)
1.5-2 cups lightly packed shredded cheddar cheese
sea salt

Make cheese sauce first, in a medium size pot, melt butter. When butter is melted, add whole wheat flour and whisk until all of the flour is wet. Continue to whisk to cook the flour a bit. Add milk a little bit at a time. Start with just a splash and whisk lumps away. Add a little bit more and keep whisking keeping lumps away. Add sea salt and pepper to taste. Add cheese and continue to whisk until sauce has thickened and cheese melts. Set aside, keeping warm.

In a large skillet melt ghee or more butter. Dice an onion into small pieces and add to butter. Chop garlic and add it to the onions. Chop chili peppers and add them. I like to add my spices at this time to toast them and make them more flavorful before adding liquids. So add the cumin, oregano, red chili flakes, sea salt and pepper. At this point the onions should start to be soft and brown bits may be accumulating on the bottom of the skillet. Open tomatoes and add them. When the tomatoes start to come to a boil, take a ladle and ladle some of the tomato-onion mixture into the cheese sauce to temper it. Stir it into the cheese and add a few more ladles of tomatoes. Then pour all of the cheese sauce into the tomato sauce. Add diced chicken and cook until warmed through. Serve with fresh guacamole and organic sour cream.

*If you don't have any chicken cooked, you can add raw chicken in after the onions, just be careful not to overcook when you bring the tomatoes to a boil.

Sunday, November 7, 2010

Chicken Fricassee


It was cold the other day and I wanted something warm and stewy.  I varied from the original directions for this recipe.  Instead of using chicken on the bone I used boneless turkey cut in chunks for a nice meaty flavor without the fat from the skin. For this dish  I used the recipe from the Bible of food AKA The Joy of Cooking.


Chicken Fricassee

2-3 pounds of Turkey in Pieces OR
3-4 pounds of chicken parts
4 Tbls butter
1 1/2 cups of chopped onions
1/3 cup of flour
2 cups hot water
1 3/4 chicken stock
8 ounces of mushrooms
1 cup of chopped carrots
1 cup of chopped celery
1/2 tsp dried thyme
1 tsp salt
1/2 tsp pepper
1/2 cup of cream or milk
several drops of lemon juice

Rinse the poultry and then season it. Using a Dutch oven or heavy bottomed pan melt the butter then sear the poultry.  Remove the poultry then add the onions to the juices in the pan.  Stir until the onions are tender then add the flour.  Keep stirring for one minute and then add the liquids.  Whisk the liquids until it comes to a boil.  Add the mushroom, carts, celery, thyme, salt, pepper.

Return the poultry to the pan then simmer for 20-30 minutes until the poultry is done.  Stir in the milk or cream and the lemon juice.  Serve with rice or add dumplings.   Yum!

Friday, November 5, 2010

Kombucha and Water Kefir


Water Kefir

I am so super excited to have some Kombucha and Water Kefir fermenting in my kitchen right now. My friend Nicole of A Life Well Nourished, gave me a Scoby starter for Kombucha and asked me to babysit her Water Kefir grains for a week. She said they would store just fine in the refridgerator, but this gives me a good chance to try making both for a bit. Both drinks are a bit sour, a bit sweet, naturally carbonated and full of vitamins and probiotics. Eating and drinking fermented foods is part of being healthy and eating nourishing foods. I also have my first fermented food, a pear chutney, fermenting on my counter. I can't wait to share all of my fun and tasty experiments with everyone. Fermenting is an artisan experience. Each batch is slightly different and things take time, life slows down. I won't get to taste my first batch of kombucha for over a week. My pear chutney will take about a month, maybe longer before it mellows and is tasty. The kefir is "quick" only taking about 48 hours from start to finish.

Really, all of this is super easy to do, it just takes a bit of confidence and a leap into the unknown. Fermenting foods used to be a tradition that was passed on from generation to generation. It is how early people had food during sparse times and cold winters. Every culture is known for a fermented food of some sort: sauerkraut, traditional pickles, miso, fermented cheeses and even ketchup! Ketchup originally was a fermented food! Modern science found ways to mimic flavors and skip the long process of fermentation but at what cost? The modern way to make these foods quick and easy kills all the natural good-for-you bacteria that is essential to good health. Eating live foods such as yogurt, kombucha and other fermented foods eases digestion. I've only tried a handful of these types of foods, but from what I've tasted there is an entire world waiting for my taste buds to be tantalized with. I can't wait to try more!

For an updated article read this post:

Tuesday, November 2, 2010

Change is in the air

Welcome all! Change is in the air. Over the next few days/weeks, The Frickin Chicken will be getting a new face lift. I have a brand new passion in the realm of food and I am so excited to learn more and share more. I am now declaring myself as a representative of the Real Food Movement and I want to share my journey of leaving the processed food world behind, I hope you stay along for the ride.

Last night, at my last seminar of The Living Passionately Seminar I took through Landmark Education, I declared my new passion to a room full of people. I stood up and told them I wasn't an expert, but I'm so excited about Real Food that I can't wait until I'm expert to start sharing what I've learned. After the session, I had so many of the participants come up to me and ask me more questions that I was a bit overwhelmed, but at the same time I was that more excited to embark on this new adventure. It is a journey to leave behind what you've always known and been told; to open your eyes to what might be possible if you let go of what you've been told is the "right" way to eat. I want to share that journey. I have so much to say, but for right now, I'll just leave you with a simple recipe.
-Amanda Dittlinger, Real Food Representative

Real Breakfast Smoothie

This recipe is just "approximates" I'm still not much of a measure-er and it is to taste anyway.

1/4 cup plain yogurt with live cultures, made with whole milk, or kefir
3-4 strawberries
1/2 frozen banana
1 raw egg, from a pastured, cage free, antibiotic free chicken
1/2 cup raw milk
1-2 TBS virgin coconut oil
splash of vanilla
1 tsp honey
pinch of sea salt

Blend all ingredients and enjoy!

For more information on the Real Food Movement, the Weston A. Price Foundation is an excellent source.
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