Wednesday, December 2, 2009

Courtney's Low Sugar Recipes for Increased Pregnancy Needs for Iron, Digestible Protein, & Calcium

Don't forget there are more recipes on her website at:

Sprouted & Simmered Whole Grain Millet & Amaranth - powerhouse grains for hard workers & people with increased iron needs: Soak 2 cups millet and 1 cup amaranth overnight under an inch of filtered water in the large saucepan you plan to cook it in. The next day, pour off the soak water and refill the pot so that the water level is about twice as much as grain (3 inches or so above the level of the grain). Bring to a boil, stir in 1 tsp whole sea salt, reduce to very low heat, put the lid on the pot at an angle so the steam can escape, and simmer for 30 minutes, stirring twice during the last 5 minutes to make sure there’s enough water in the bottom of the pan to prevent burning - feel free to add a ½ cup or so of water if it’s all evaporated before 30 minutes. It’s better to have more water and just pour the excess off at the end, than to not have enough. Mil-amaranth is great stirred into vegetarian chili as faux ground beef.

Black Eyed Pea & Shitake Stew (a one pot meal to store & reheat for your busy week): Soak 4 cups dry black eyed peas for 24hrs under 6 inches filtered water in a large (6 - 8 qt.) pot. The next day, rinse off the old soak water and replace with fresh filtered water (enough so the beans are covered by at least 3 inches of water). Bring to a boil, skimming excess foam off the top for the first few minutes. Reduce to simmer, then after 20 minutes of simmering put the lid on at an angle and simmer another 40 minutes. When beans have simmered for 1 hour total, add 3 Tbsp ground cumin, ½ tsp cayenne, and 2 Tbsp each ground coriander and ginger. Stir and simmer another 5 minutes. Add 4 cups chopped carrots, 2 cups chopped shitake mushrooms, and a large handful dried arame sea vegetable. Simmer 3 more minutes, and add 4-5 cups (or as much as will fit in the pot) greens such as chopped kale, collards, savoy cabbage, bok choy or mustard greens. Turn off heat and stir in 1 Tbsp each dried dill, marjoram and sage or tarragon. Add 5 Tbsp ghee or olive oil, and 3 - 5 Tbsp each shoyu or tamari soy sauce, balsamic vinegar, and lemon juice. Stir in some leftover cooked grain at the end if there’s room in the pot. And a nice salad on the side makes this a perfect meal. Enjoy!

Dilled Eggs w/Oysters and Cayenne On Toast: This recipe sounds weird, but it's high in protein & the flavor will knock your socks off! In a small skillet on low heat add 2 Tbsp olive oil,1/8 tsp cayenne, 1 can drained Crown Prince smoked oysters in olive oil, and 2- 4 large eggs. Saute until eggs are almost done (still wet looking), then turn off the heat and add 1/4 tsp dill, ½ tsp whole sea salt, and plenty of lemon or lime juice. Toast 2 pieces of sprouted grain bread, butter them, and top with oyster-egg saute. Serve with plenty of greens (ex: stir fry w/kale in winter, salad in summer). This amazingly tasty meal packs a great iron and protein punch. Enjoy!

Hormone Balancing Plantain Bananas: Just place a ripe plantain banana or two (with black spots or all black) on the oven rack and bake on 350 degrees for 1 ½ to 2 hours. The plantain’s peel will turn charred black and it’ll split open. When the meat inside turns a nice copper color, it’s ready! It goes with any breakfast foods (soaked nuts, brown rice, carob powder, yogurt or kefir, etc.) Eat between 9 -11AM according to Solar Nutrition.

Courtney’s Killer Egg Tacos: Grate a large carrot, chop some fresh cilantro and 1/4 two limes and set aside. Saute on med. heat in 1tbs olive oil: 1/3 chopped yellow onion, 3/4 cup grated zucchini, 1 cup finely chopped kale or collard greens, and throw in ½ cup sun dried tomatoes with a pinch each of whole sea salt, dried rosemary, sage and parsley. Flake 1 drained can of Bella Olaho sardines in olive oil into the pan and mix in 5 beaten eggs. Stir continuously until the eggs are almost done (slightly wet looking - they’ll finish cooking in the hot pan - overcooked eggs loose their flavor) then remove from heat. Stuff into Ezekiel sprouted grain tortillas with the fresh, grated carrot and chopped cilantro, and top with lime juice and a drizzle of Cardini’s Ceasar salad dressing. Mouth watering!

Cultured Turkey Stew (easily digestible protein meal): The day before hand, mix 1- 1.5 lb. ground turkey with 1 cup plain goat yogurt and store in the fridge covered. The next day soak a large handful of chopped Kombu sea vegetable in a small bowl of water and set aside. Then, in a large pot, sauté 2 chopped carrots, 1/4 lb. chopped green beans, and 1 small chopped fennel bulb in about 5 Tbsp olive oil and 1/2 cup water on med heat, stirring for 3 minutes. Sprinkle in 2 Tbsp ground cumin, and 1 Tbsp each ground ginger and coriander, stir, and add the cultured turkey and 1 bunch chopped mustard greens. Cook another 5 minutes, stirring. Pour in the bowl of Kombu along with 2 - 3 cups water. Bring to a boil and simmer 3 minutes, adding 1 tsp each dried dill, tarragon and ground sage, and either 2 tsp Celtic sea salt, or 3 - 4 Tbsp Tamari soy sauce. This stew is building for the weakened body and easy to digest.

Calcium Absorption Breakfasts: ~10 soaked almonds, 3 raw brazil nuts, a cup or so of soaked and cooked brown rice, and a pear or a banana
~ OR, 15 soaked almonds, a cup or so of soaked and cooked brown rice mixed with1tbs raw carob powder, a splash of almond milk and a sliced banana all mixed together

Iron Absorption Breakfast: 10 - 15 soaked almonds, a few raw nuts (ie: walnuts, pecans, macadamia or Brazil nuts), a cup of soaked and cooked brown rice, 3 - 5 soaked prunes, and fresh kiwi or stone fruit like plum, peach or nectarine (no citrus or melon).

Sesame-Wakame Calcium & Protein Rich Snack: Toast 1/4 inch thick layer of unhulled sesame seeds in a medium cast iron skillet on medium heat, turning with a spatula for 7-10 minutes until they pop and brown slightly. Turn off the heat and place them in a ceramic or stainless steel bowl. Into the still-hot skillet place a layer of dried wakame sea vegetable that's been cut with scissors into 1/2 in. pieces. The heat from the skillet will cause the wakame to dry out so that after 15 minutes or so, you can crumble it into the sesame seeds and mix them together. Store this mix in a glass jar and eat spoonfuls of it as you desire or sprinkle on salads or on crackers with tahini. 1/4 cup of unhulled sesame seeds = 40% of you daily value of calcium!

Calcium Rich Dinner: Saute ½ chopped onion, 1 grated zucchini and 1 grated carrot, ½ bunch chopped kale or collard greens, 1/4 cup soaked (for 30 min) wakame sea veggie, and 1 tsp each sage, rosemary and dill in 1 tbs ghee or butter in a skillet. Pour 5 beaten eggs over veggies, add 1-2 tbs Shoyu soy sauce OR ½ tsp whole sea salt, and flake 1 can sardines with bones into the mix. Remove from heat just before they’re done cooking (they’ll look a bit wet), as the heat from the pan will finish cooking them (overcooked eggs lose their flavor). Serve over soaked and simmered brown rice.

Three Calcium Soups:

1) Soak 2 cups whole barley (not “pearled”) for 24 hrs. Pour off soak water and either simmer for 50 minutes, adding kale, whole sea salt, ghee and spices 10 minutes before it’s done, OR sprout barley for a couple of days (rinsing it every 6 hrs. in a sprouting jar) and simmer for ten minutes with kale, whole sea salt, ghee, and spices (yellow curry, tarragon and dill tastes great).

2) A soup cooked with beans and sea vegetables is considered good for the kidneys and therefore good for the bones in Chinese Medicine. Both beans and sea vegetables are high in magnesium and calcium.

3) For those of blood type O, any bones from organically raised animals are broken, then cooked into a soup at low heat for a few hours with acid vegetables (tomatoes, lemon juice, etc.) to extract the marrow and other minerals. Good for weak or frail individuals needing building, strengthening foods. Amaranth Flour

Stevia-Sweetened Cookies: I recommend culturing the 2 cups amaranth flour 24 hrs ahead of time. Mix until just blended: 2 cups fresh ground amaranth (or packaged amaranth flour) with 1/2 cup water and 1 cup plain, cultured yogurt OR 1tsp acidophilus powder or two capsules of refrigerated probiotic opened & mixed with 1.5 cups water. Let the mixture sit for a day, covered, at room temperature so the yogurt cultures can neutralize the phytic acid in the whole grain flour and break down the complex starches. It’s much more digestible & the nutrients are better assimilated this way. The next day, make your cream mix in a small saucepan with the oil, egg, water, stevia & extracts (ingredient amounts in paragraph below). Just add the rest of the dry ingredients to the cream mix (salt, baking soda, & spices), blend it with the cultured flour mix, then add any nuts, fruit, coconut, chocolate chips, etc. If you don’t have time to culture the flour, you can do it this way: Dry mix > 2 cups amaranth flour, and ½ tsp each aluminum-free baking soda & whole sea salt, 1tsp ground coriander, & ½ tsp nutmeg. Sift & set aside. Cream mix > In a med saucepan on low heat, melt 1 ½ sticks butter OR 2/3 cup virgin coconut oil. Remove from heat & stir in 15 drops Nu Naturals brand Vanilla Stevia,1 tsp almond extract and beat in one egg. Mix dry & cream mixes together well. Then add 1 cup each fresh nuts of choice (pecans are great!), unsulphered coconut, and dark chocolate chips if you like (preferably malt-sweetened) or carob chips. Place heaping spoonfuls on a buttered baking sheet and bake at 375 degrees for 12-15 minutes. Also, instead of nutmeg/coriander/almond extract/dried coconut/nuts/chocolate chips, you can get creative and use: pumpkin pie spice & allspice/ vanilla or almond extract/Sweet Leaf brand English Toffee stevia/finely diced fruit like apple, pear or persimmon OR coriander/vanilla extract & vanilla stevia/fresh, dried or frozen berries.

Apple-Raspberry Spice Rice (better for you than apple pie, and tastes twice as good!): In a small saucepan over low heat add 1 cup Pacific brand oat milk and 2 cups freshly simmered (or leftover) brown rice, 1 medium diced fresh apple, 2 Tbsp butter or ghee, ½ tsp whole sea salt, 1 tsp pumpkin pie spice and ½ tsp allspice. Simmer & stir for 3 minutes or so, adding more oat milk if it’s too thick for you). Turn off heat & add 12 drops Sweet Leaf brand English Toffee stevia (1 Tbsp grade B maple syrup or raw honey if not using stevia). Stir until mixed well & enjoy warm, with individual servings topped with pecans and raspberry drizzle: in a small bowl mix the juice of 1 ripe lemon (Meyer lemon is best), 8 drops Nu Naturals vanilla stevia & 1 cup mashed raspberries from fresh or frozen. Wow!

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