Steps to Health

Young boy tending freshly stocked fruit and vegetable stand at Center Market, 02/18/1915 – US National Archives credit (via Flickr The Commons)

while obviously not perfectly adhered to, here are our general guidelines

Pollan’s Food Rules (this is #1 – everything else falls into place after this):
eat (real) food. not much. mostly plants.

from Nourishing Traditions:
proper seed, grain, nut, legume preparation
eat the whole (pasture raised) animal (organs, fat, bones, muscle)
fermented foods
(ideally) biodynamic, organic, local produce*
whole (ideally raw) non-homogenized dairy

*but I take what I can get /afford; sometimes, at best, I’m happy to have whole, fresh produce

from Weston A. Price

high quality fish oil supplements

from Dr. Terry Wahls (much similar to Weston A. Price guidelines & NT)

9 cups fresh veggies & fruit a day (3 dark green, 3 sulfur, 3 colour)
include spices and herbs
Omega 3 rich foods, green leaves and animals fed green leaves (pasture raised & wild), wild fish and seafood
eat organ meats once per week
regular bone broth
fermented foods
sea vegetables once a week
eat local, preferably grow your own

Happy Rice


soured brown rice

according to Nourishing Traditions, it’s important to soak your grains at minimum, and best to sour (ferment) them

here’s the crock devoted to grain souring (rice & old fashioned oatmeal each get soured, drained & dehydrated, then stored for use), with a batch of GMO free Lundberg Eco-Farmed short grain brown rice

Taro (Dasheen)

welcome to findin’ fridays, where I post something new to us (thus far, new fruit & veg).

English: Colocasia esculenta (dasheen). Locati...

English: Colocasia esculenta (dasheen). Location: Maui, Foodland Pukalani (Photo credit: Wikipedia)

today’s new food is dasheen or taro.  taro is a staple the world ’round, used in many cultures, and many ways; however, the most important thing to note is it’s not to be eaten raw.  the oxalate content can be very toxic; there are various cultivars available, some less concentrated in oxalate than others, but proper cooking is still important.

my original plan was to make taro chips.  sadly, I don’t think we’d purchased the correct variant for that, so instead I steamed them to peel, then continued steaming to cook.  added a couple of very ripe bananas, some freshly brewed kefir, and blended it altogether for a tropical pudding.

Gizzard Goulash


gizzard goulash

after duck day, we have an assortment of “odd bits”. made paté yesterday with the livers, today I made gizzard goulash with the trimmed hearts & crops.

basically following Andrew Schloss’ Sweet Beef Goulash.  my changes:

the meat (poultry hearts & crops)
cooked in duck fat (not oil)
smoked paprika (not sweet)
cumin (not caraway)
about 3 cups of diced fermented onions (not fresh yellow)
teff flour (not regular flour)
maple apple syrup (no ketchup: rashy K is avoiding tomatoes this month)
addition of 2 diced sweet peppers (Chervena Chuska & red ruffle) from our greenhouse

Orange Duck Paté


duck livers briefly poached


flavours melding

duck day yesterday… stock on the simmer (“smiling”, not boiling), gizzard goulash tbd tomorrow, liver paté done

using marksdailyapple recipe as a start, this is about 1 lb of duck livers plus 6 oz duck fat, dehydrated orange rind, bay leaves, shallots & fermented garlic, and a couple of splashes of cointreau

we’ll get a chance to test tomorrow!

Food for Thought

muscovy moment

muscovy moment

it’s duck day again on Tuesday. so hard. we really enjoy having our ducks around (who wouldn’t? look at them!).

it’s a full day for two of us to go from duck “on the hoof” into the freezer, parcelled & packaged. we just did 12 (boys & girls) last Tuesday.  what did we get for that work?

  • 12 packages of breast meat, skin on
  • 3-4 packages of leg & thigh meat, skin on (the size of the legs will affect how many per package); sometimes that gets turned into sausage
  • “discard” skin off the neck, back & tail (gland removed): rendered down into beautiful golden duck fat (a little over 2 lbs from the 12 ducks last week)
  • one meal of duck gizzard goulash (using hearts & trimmed crops)
  • about 2 lbs of simple duck paté, using the livers and about 6 oz of duck fat (plus 6 oz butter)
  • stock (using the bones, whole skin-on wings, and peeled feet) – usually about 16 – 20 quarts altogether

pretty good feed for one solid day’s work (plus, of course, the season’s worth of feeding & raising the ducks!).  besides that, we give the cooked guts & heads, and leftovers from the stock & fat rendering to the pigs, which they adore (“more, please?”).

GF Sourdough Starter

I have yet to try a gluten free sourdough starter.  rye is not gluten free, but gluten doesn’t seem to be the culprit wheat protein in this household.

keen to try with teff

here’s a recipe for brown rice

Wheat Free Bread


nice crust!


respectable wheat-free crumb

following (generally) artofglutenfreebaking‘s sourdough bread (boule) gluten-free recipe, ours turned out pretty darned nice.  as before, we’ve got a non gluten-free starter (rye starter), but this is a wheat free loaf.

I used about 3 oz organic corn flour. 2 oz tapioca starch, 5 oz brown rice flour, 5 oz sorghum flour.  I don’t have 30 oz starter lying around (that’s a lot of starter – mine starts to get cranky if I don’t use it before that size), so I use what I have, and make up the balance of the 30 oz mass with 1:1 whole rye flour : water.  and I don’t use xanthan gum, and we reduced the sugar to only 2 tsp not 2 TBSP per the original.   this time, we also tried no parchment and it worked just fine in my lightly oiled sourdough ‘bator, and baked in our new bread machine.

the dough is similar to my more than satisfactory no-knead wheat (and ancient wheat-like grain) loaf attempts, and for those in the household that can’t eat wheat (and those that can!) it’s a delicious, successful, repeatable, whole-grain, wheat free bread.  woot!