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Nourishing Foods

14 May 2015

Fermentation Basics: Ginger-Garlic Sauerkraut

Written by Flora, Posted in Do It Yourself, Nourishing Foods, Women's Wellness

Lindsay Wilson brought so many yummy fermentation recipes to her class at the Fall Conference 2014. We're going to post them here in a series, so come back and look for more! For our third installment, here's a standard favorite with a twist:

kraut 600x600Ginger-garlic Sauerkraut Recipe
Makes 1-2 quarts

1 medium cabbage head, cored and shredded
2” chunk grated ginger
2-4 cloves garlic, minced
1 T sea salt
4 T whey (if not available, 1 more T sea salt)

In a bowl, mix cabbage, garlic, ginger, sea salt and whey. Squeeze with hands for about 10 min to release juices.

Place in a quart-sized, wide-mouth mason jar and press down firmly you’re your fist (or a wooden pounder) until juices come to the top of the cabbage (add a little water if needed).The top of the cabbage should be at least 1 inch below the top of the jar.

12 May 2015

Make a Wild Salad

Written by Corinna Wood, Posted in Corinna's Corner, Do It Yourself, Herbal Medicine, Local Plants, Nourishing Foods

2015.4.3 corinna nettles - med cropI know many of you have already been getting out into the garden and woods to harvest the edible wild plants this spring. With so many abundant edible “weeds,” making a wild salad can be a simple, quick dish that delights the eye as well as the palette.

To make an easy wild salad, I usually pick one mild-tasting, wild edible herb for the foundation -- like chickweed, violet, or lambsquarters. Of course, it's fine to mix in some fresh, local spinach or lettuce leaves to get you started.

Then throw in smaller quantities of dandelion leaves, ox-eye daisy leaves, and/or other strong-flavored wild edibles that you’re familiar with. If you have violet or dandelion blossoms blooming nearby, by all means, garnish your salad with those beautiful blossoms!

07 May 2015

Fermentation Basics: Hibiscus Whey Cooler

Written by Flora, Posted in Do It Yourself, Nourishing Foods, Women's Wellness

Lindsay Wilson brought so many yummy fermentation recipes to her class at the Fall Conference 2014. We're going to post them here in a series, so come back and look for more! For our second installment, here's a fizzy, refreshing treat: Hibiscus Whey Cooler

hibiscus cooler 400x600In all traditional cultures, brews and natural sodas were easy and effective ways to get the nourishment and medicinal properties of plants into the community’s bellies. Make sure to use filtered or spring water when making your preparations, sing to your ferments or dance while making them, and be patient...magic is happening!

Whey Cooler Recipe
Makes 2 Quarts

1/4 cup dried hibiscus petals (or 1/2 cup of chamomile, nettles, mint, etc)
1/2 cup liquid whey 
Juice of one lime or lemon (optional for extra tartness)
2 quarts filtered or spring water
1 teaspoon sea salt
1/3 to 1/2 cup sugar

29 April 2015

Fermentation Basics: Kombucha

Written by Flora, Posted in Do It Yourself, Nourishing Foods, Women's Wellness

Lindsay Wilson brought so many yummy fermentation recipes to her class at the Fall Conference 2014. We're going to post them here in a series, so come back and look for more! We'll start with a well-known favorite: Kombucha!

kombuchaIn all traditional cultures, brews and natural sodas were easy and effective ways to get the nourishment and medicinal properties of plants into the community’s bellies. Make sure to use filtered or spring water when making your preparations, sing to your ferments or dance while making them, and be patient...magic is happening!

Kombucha Recipe
Makes 1 gallon

3 3⁄4 - 4 quarts filtered water (or spring water)
1 1/4 cups of sugar
1 Kombucha culture
3 tablespoons or 7-8 bags black tea
1/2 cup Kombucha from previous culture

27 April 2015

How to Make an Herbal Infusion

Written by Flora, Posted in Do It Yourself, Herbal Medicine, Nourishing Foods, Women's Wellness

An infusion is a potent, powerful, medicinal tea. To make an infusion, the plant material must be steeped for a long time. We find the easiest way to do this is to prepare before going to bed and drink in the morning. Instructions gathered from Susun Weed.
quart infusion

To prepare an infusion:
1. Put one ounce (approximately a cup) of dried herb into a quart jar.
2. Fill with boiling water and cover (this traps the important volatile oils).
3. Steep for 4-10 hours.
4. Strain and drink.
5. Refrigerate the remainder to prevent spoilage.

 

23 April 2015

Rainbow of Flavonoids

Written by Flora, Posted in Do It Yourself, Herbal Medicine, Local Plants, Nourishing Foods

Juliet Blankespoor explains all the delicious benefits of a flavonoid-rich diet in this highly informative handout from the Southeast Women’s Herbal Conference 2014.

raspberries 400x600Imagine a bowl overflowing with color: garnet cherries aside crimson and golden raspberries, blueberries the color of a summer sky, resting against the blush of rose petals. Juicy and alluring, tempting you with vibrancy that promises fresh sweetness. Our intuition is fine-tuned to spot vitality and nutritional density. Humans are naturally drawn to bright colors in our food—the invention of food coloring testifies to this phenomenon. There are a wide variety of compounds lending their color to food; flavonoids are some of the most researched and widely represented colorful phytochemicals in the plant world. It is refreshing to dive deep into the well of tradition and science, both of which describe the medicinal virtues of these tasty treats.

21 April 2015

Homemade Golden Granola

Written by Flora, Posted in Do It Yourself, Nourishing Foods

Here's one of the yummy recipes from the Fall Conference. It is super easy to make and is a delicious source of whole grains. Treat yourself.

golden granolaGolden Granola
Makes almost 2 quarts

2 cups rolled oats
1/2 cup slivered or sliced raw almonds
1/2 cup sunflower seeds
1/2 cup sunflower seeds
1/2 cup shredded coconut
1/4 cup sesame seeds
1/2 cup syrup
1/3 cup sunflower oil (can be replaced with safflower or coconut oil)

08 April 2015

Delicious Nettle Recipe

Written by Flora, Posted in Do It Yourself, Local Plants, Nourishing Foods, Women's Wellness

The first stinging nettles are starting to pop up! A renowned wild food delicacy, their sting is neutralized by cooking (wear gloves when harvesting!). Here is Corinna's favorite way to bring nettles into her kitchen...

Nettle cream soup 600 x 400Rich Russian Nettle Tonic
from Healing Wise by Susun Weed

4 cups stinging nettle tops
1 cup water
2 cloves garlic
1/2 cup sour cream
salt to taste

03 March 2015

Wild Green Garlic Medicine

Written by Corinna Wood, Posted in Corinna's Corner, Do It Yourself, Local Plants, Nourishing Foods

cw facebook profileHungry for a bite of green medicine? One of the most potent wild edibles of the cool season is actually wild garlic, a common volunteer in lawns and gardens. Wild garlic belongs to the same genus, Allium, as both garlic and onion, known for their medicinal benefits--from boosting immunity to tonifying the heart and circulatory system.

Tromping along my favorite walking path, I usually stop to marvel when I reach the cool spot along the path’s edge where the garden meets the woods--poking up through the dead leaves, are oodles of tangled clumps of wild garlic! I grab some of the savory greens to munch on as I walk. If I have a bag handy, I break off a large handful or two to bring back to the kitchen with me.

24 February 2015

Bone Broths

Written by Corinna Wood, Posted in Corinna's Corner, Do It Yourself, Nourishing Foods

2013.11 corinna  dylan at linville gorgeIn the winter, I always have some stock simmering on the stove. There’s something so comforting about that the delightful aroma and the simple, flavorful goodness of a hearty broth. It’s such a primal pleasure during these cold, cloistered months. It’s almost magical. My son came down the stairs one chilly morning recently, noted that I had three pots of stock going at once—chicken, beef and fish—and exclaimed, “Great! Let’s make some potato leek soup!”

Anything that can motivate a teen-aged boy to help chop vegetables has some serious mojo, indeed.

09 December 2014

Cooking Greens

Written by Corinna Wood, Posted in Corinna's Corner, Do It Yourself, Nourishing Foods, Women's Wellness

cw headbandWhen I cook greens, my technique tends towards the traditional Southern style. I use just about any dark, leafy greens, whether they’re cultivated—spinach, collards or kale—or gathered wild—dandelion, lamb’s quarter, yellow dock, sochan or nettle. When I say "Southern style," I mean chopped greens in a long, slow sauté (30 minutes or more) at low heat with olive oil, coconut oil, butter or ghee along with onions, garlic, a generous splash of vinegar and a dash of salt. When I’m feeling really daring, I’ll even add a little fatback. I cook those greens until the leaves are soft and limp (and yummy).

05 June 2014

Dandelion Dip

Written by Corinna Wood, Posted in Corinna's Corner, Do It Yourself, Local Plants, Nourishing Foods

dandelion flowerHow can you not love dandelion? Friendly and familiar and so very versatile, those cheerful yellow flower heads practically beg “come on, pick me!” This time of year, dandelion is abundant and offers so much nourishment, I’m constantly harvesting her leaves and flowers for my salads.

I enjoy the tangy bite of her flavor, but I do realize that some of you may find her taste rather bitter. While the Western palate isn’t attuned to bitter elements (with the exception of coffee, which we often adjust with sweeteners and dairy), Chinese medicine recognizes the value of bitters in good digestive health and includes them in a well-balanced diet.

13 March 2014

Wild Salad Time

Written by Corinna Wood, Posted in Corinna's Corner, Do It Yourself, Local Plants, Nourishing Foods

WildSaladHarvestedbyandforClass

Wild salad time already? Yes, with Spring Equinox right around the corner, the chickweed is already starting to sprout up! When I see her lush, green leaves I feel excited. It’s like seeing a beloved friend return, offering abundance and nourishment, in so many ways.
 
Wild salads are what inspired my interest in herbal medicine and nutrition in the first place. I wanted to be able to look around my yard and know what to eat. It reinforced my connection to the land on which I dwell and, over the years, wild edibles have added to my relationship to the divine as well. I find that the sacred and our bodies are one and the same; the experience of harvesting and eating these gifts of the Earth is deeply nourishing—physically, and spiritually.

03 February 2014

The Beauty of Yogurt

Written by Corinna Wood, Posted in Corinna's Corner, Nourishing Foods, Women's Wellness

6006 336360376466583 1820463906 nThis February, we find ourselves again at the time between Winter Solstice and Spring Equinox. Although the earth is beginning to show signs of stirrings and thaw, I'm still savoring the nourishment of the deep inward time of the winter.

This time of year was traditionally marked by one of the four Celtic fire feasts. Known as Imbolc, the name derived from Old irish "oimelc" which translates as "ewes' milk", as the sheep, goats, and cows often give birth in February. Their life-giving milk was an early source of abundant food to nourish and sustain through the remainder of the long, dark wintertime.

04 July 2013

Minerals

Written by Corinna Wood, Posted in Corinna's Corner, Nourishing Foods, Women's Wellness

CW with ox-eye daisyLike many women, I love feeling full of vitality, strength, and energy for the many projects that I am called to. When I was in my early twenties, achieving this level of vitality was not easy. Eventually, after discovering I was deficient in minerals, I found one of the keys to restoring my health and energy lay in building a foundation of nutrition through nourishing traditional foods and wild plants. 

In order for our bodies to function optimally, we must ingest a broad spectrum of minerals that nourish our nervous, immune, and hormonal systems. Many of us don't get the amount of minerals we need, leading to a deficiency in our bodies. Large-scale, industrial farming has stripped the soils and washed the minerals out to sea, so much so that even our organic foods has less mineral content than the food of our ancestors.

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