CHAPTER
seven
HOMEMADE STAPLES
These recipes will become staples in your kitchen from here on out. You may have purchased most of these from the grocery store previously, but you will soon see how much the taste and nutrition improves when you make them yourself—and you’ll be delighted with the money you save in the process! Of course, you don’t need to make them all at once—pick and choose or head straight to Week One and make items as they are needed.
Everyday Staples
Chicken or Beef Stock and Homemade Bouillon Cubes
Cultured Foods
Basic Salad Dressing
This salad dressing works well with any kind of vegetable. The mayonnaise adds healthy fats from olive oil, and the apple cider vinegar and honey, both raw, add beneficial enzymes to help with digestion. The sea salt adds trace minerals. Flavorful and simple to make, this is sure to be an all-purpose family favorite.
1 cup (225 g) homemade Mayonnaise
1/2 cup (170 g) raw honey
2 tablespoons (28 ml) raw apple cider vinegar
1/2 teaspoon sea salt
In a medium bowl, whisk together the mayonnaise, honey, cider vinegar, and sea salt. Keep covered in the refrigerator for up to 5 days.
Yield: 1 1/2 cups (295 g)
◁ Pesto
Homemade pesto can be added to any meal for creamy delicious flavor—try it in eggs, on meat, in sandwiches, and even on a grain-free cracker.
1 to 2 cups (24 to 48 g) basil leaves
1/4 cup (35 g) pine nuts
1/2 cup (115 ml) extra-virgin olive oil
2 garlic cloves, peeled
1/4 teaspoon sea salt
In a blender or food processor, purée all the ingredients together, packing down the basil, if necessary, to get it thoroughly puréed. Cover and refrigerate. Use within 1 week.
Yield: 1 pint (473 g)
◁ Ketchup
This recipe has deep flavors from real spices and honey, rather than imitation flavors and corn syrup found in store-bought versions.
12 ounces (340 g) tomato paste
1 cup (235 ml) Chicken Stock, plus additional as needed
1/4 cup (85 g) honey
4 teaspoons (20 ml) apple cider vinegar
2 garlic cloves, crushed
1 teaspoon sea salt, or to taste
1/2 teaspoon mustard powder
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/4 teaspoon paprika
1 bay leaf
In a medium-size saucepan set over medium heat, combine the tomato paste, chicken stock, honey, cider vinegar, garlic, sea salt, mustard powder, cinnamon, allspice, and paprika. Whisk to combine and bring to a simmer.
Add the bay leaf, reduce the heat to medium-low, and simmer the ketchup for 20 minutes or until the desired consistency. If it quickly gets too thick, add more chicken stock to thin.
Remove and discard the bay leaf. Cover and refrigerate the finished ketchup. Use within 10 days of making or freeze in smaller containers for up to 6 months.
Yield: 1 quart (905 g)
◁ Mayonnaise
Making mayonnaise at home is very simple and takes less than 5 minutes! When we make mayonnaise ourselves, we control exactly which ingredients are used. We can choose healthy oils that are health promoting and avoid the cheaper, unhealthy canola or soy oils used in store-bought brands.
2 farm-fresh eggs, at room temperature
2 cups (475 ml) oil (olive, grape seed, or sunflower)
Pinch of sea salt
Into a food processor or blender, crack the eggs. Pulse to blend. With the processor running, take 1 full minute to pour in each cup (235 ml) of oil slowly. Watching a clock with a second hand can help. By the time 2 minutes are up (or 1 minute if you’re making only half a batch), it should be thick and emulsified.
Add the sea salt to the mixture while the processor or blender is still running, and let it mix in. Transfer to a pint-size (473 g) mason jar, seal, and refrigerate. Use within 1 week.
Yield: 1 pint (473 g)
◁ Chicken or Beef Stock and Homemade Bouillon Cubes
Chicken stock adds flavor, protein, and gut- and joint-healing gelatin to the diet easily and cheaply. Using bones from previous meals (such as the Roasted Lemon-Pepper Chicken Thighs or Orange Chicken Drumsticks) makes it even more economical, for a health boost even your grandmother would approve of!
FOR THE STOCK:
Bones from 2 to 3 pounds (900 g to 1.4 kg) of chicken, or 2 to 3 pounds (900 g to 1.4 kg) raw bone-in chicken, such as chicken backs, wings, or drumsticks, or 1 pound (455 g) beef marrow bones, cut into 2 to 3-inch (5 to 7.5 cm) rounds
Sea salt, to taste
3 quarts (2.8 L) filtered water, or additional as needed to fill the pot three-fourths full
FOR THE BOUILLON CUBES:
1 recipe Chicken or Beef Stock
1/2 cup (96 g) beef gelatin
Preheat the oven to 350°F (180°C, or gas mark 4).
To make the stock: Place the bones, or bone-in chicken, in the bottom of a large ovenproof stockpot. Sprinkle with sea salt. Place the pot in the preheated oven and bake for 45 minutes to 1 hour or until golden brown. Using oven mitts, remove the stockpot from the oven and place it on the stovetop over medium-low heat.
Fill the pot three-fourths full of water. Bring to a simmer and cook, uncovered, for 4 to 5 hours. Using a slotted spoon, remove the meat and bones from the water.
If using beef marrow bones, poke the marrow out with a spoon into the stock.
If you are making broth cubes, continue with the recipe.
If you are using the stock now (made with the beef bones), purée the marrow into the stock with an immersion blender.
To make the bouillon cubes: Reheat the stock to a simmer. Let it simmer and reduce until there are only 4 to 6 cups (946 ml to 1.4 L) left. Cover after reducing and cool to room temperature.
Mix in the beef gelatin. Use an immersion blender to purée the ingredients, including the marrow if using beef bones. Let sit for 5 to 10 minutes. The gelatin will start to absorb the liquid.
Place the pot over medium-low heat. Heat until clear and liquid. Remove from the heat and chill for 4 hours or overnight.
After chilling, the broth will be very firm. With a butter knife, gently loosen the edges of the broth from the sides of the container, and flip the whole thing onto a cutting board. Use a butcher’s knife to cut it into 1-inch (2.5 cm) cubes. Transfer the cubes to freezer bags, placing them flat to freeze. They can touch in places, but the cubes are easier to remove individually if they are not completely touching. Once frozen, the bags can be stored upright or wherever they fit.
Yield: about 3 quarts (2.8 L) stock; 16 cubes, enough to make 1 gallon (3.8 L) reconstituted stock
Crispy Nuts
Soaking nuts in saltwater is a short process that increases the nuts’ digestibility. The saltwater soaking also gives them a subtle, delicious, salty taste that permeates all the way through the nut, rather than the typical surface sprinkling of salt. Dehydrating makes the texture crispy and adds a delicious crunch to dishes or enjoyed on their own as a snack. They do take 2 days to make, so prepare a big batch when you have time so you have them on hand when the need (or urge) hits!
2 to 3 pounds (900 g to 1.4 kg) raw nuts
2 tablespoons sea salt Filtered water, to cover
DAY 1: SOAK
In a large bowl, combine the nuts and sea salt. The bowl should only be about two-thirds full. If needed, use a second bowl so there is ample room for the nuts to swell. Cover the nuts with water. Soak on the counter overnight. There is no need to cover the nuts.
DAY 2: DEHYDRATE
Preheat the oven to its lowest temperature.
Drain the soaked nuts in a colander and transfer them to baking sheets or dehydrator trays, spreading them out in a single layer.
Place the sheets in the preheated oven and roast for 8 to 12 hours or until the nuts are crispy. Alternately, place the trays in the dehydrator for 12 to 24 hours on high heat until the nuts are crispy.
Cool completely before storing in an airtight container.
Yield: 2 to 3 pounds (900 g to 1.4 kg)
24-Hour Homemade Yogurt
Commercial yogurt can bother some people’s digestion, as it has not been incubated long enough to use up all the lactose (the milk sugar). The 24-hour incubation at 100°F (38°C) gives the culture sufficient time to use up the vast majority of the lactose, making yogurt acceptable to those who are sensitive to it but not the casein or whey (the milk protein), both of which are still present. Here we include cream when we make our yogurt, which will produce a firmer yogurt with a mild flavor—and the fats help keep us full longer!
1 gallon (3.8 L) whole milk
1 quart (946 ml) half-and-half or heavy whipping cream
1/4 cup (60 g) plain purchased yogurt, to use as a starter
In a stockpot set over medium heat, gently heat the milk and half-and-half, stirring about every 10 minutes, until the liquid is close to a boil. Cover the pot to prevent unwanted bacteria from getting in and remove it completely from the heat (to a cool burner if cooking on an electric stove). Cool until the yogurt is comfortable to the touch, 90°F to 110°F (32°C to 43°C). Be sure the yogurt is not too hot at this stage, or you will kill the good bacteria that will turn your milk into yogurt.
Pour the slightly warm mixture into clean quart-size (946 ml) mason jars.
Mix 1 tablespoon (15 g) of the purchased yogurt into each jar. Cover and shake to distribute the culture. Keep warm in a yogurt maker, dehydrator, or cooler at 100°F (38°C) for a full 24 hours. The yogurt is done after 24 hours and should be kept refrigerated.
Yield: 5 quarts (4.7 L)
◁ Apple Chutney
Apple chutney is a delicious way to incorporate a fermented food into any meal of the day. The probiotics in it help aid digestion, and because it is an intriguing combination of sweet, sour, and spicy, it goes equally well on top of Coconut Flour Waffles or any other sweet breakfast in the morning as it does alongside meat and other savory dishes in the evening.
6 apples (any variety)
1 fresh jalapeno or habanero pepper, de-seeded
2 lemons, juiced
2 tablespoons (40 g) honey
2 tablespoons (28 ml) liquid whey (see Recipe Note)
1/2 cup (75 g) raisins
1 teaspoon fennel seeds
1 teaspoon ground cinnamon
1 teaspoon ground cloves Filtered water, as needed
Coarsely chop the apples and pack into a one-quart (476 ml) mason jar along with the chile pepper.
In a small bowl, mix the lemon juice, honey, whey, raisins, fennel seeds, cinnamon, and ground cloves. Pour over the chopped apple and pepper, adding filtered water as needed to completely cover the mixture.
Cover with an airtight lid and gently shake to distribute the ingredients. Leave at room temperature to ferment for 2 days, and then transfer to the fridge. Discard the chile pepper before consuming and use within 7 days of opening.
Yield: 1 quart (946 ml)
◁ Dilly Carrot Sticks
We want to expose the body constantly to beneficial probiotics, and these cultured carrot sticks are an easy way to do that—even on the go. Dice them and add to salads, serve alongside meals, or eat them on their own as snacks. With culturing, the carrot sticks get softer and tangy, but they don’t get mushy. They maintain their sweet orange flesh.
6 medium carrots, peeled and cut into sticks
1 tablespoon (15 g) sea salt
1 tablespoon (4 g) chopped fresh dill, or 1 teaspoon dried dill
3 garlic cloves, quartered (optional)
About 1 quart (946 ml) filtered water
Pack the carrot sticks into a quart-size (946 ml) mason jar. Add the sea salt, dill, and garlic (if using).
Fill the jar with filtered water, leaving 1/2 to 1 inch (1 to 2.5 cm) of space at the top. Cover the jar with the lid and shake the jar gently to settle the carrots under the water (or cover with a pickle weight to hold down).
Culture for 7 to 10 days or until the carrots are bright orange, slightly tangy, and soft. After culturing, refrigerate for up to 6 months.
Yield: 1 quart (946 ml)
◁ Cultured Salsa
Salsa is a perfect topping for any meal of the day. Liven up your scrambled eggs with this probiotic-rich treat, add to leftover meats for a sassy lunch, and top a taco salad or other Mexican-inspired dish for dinner. Surprisingly, many babies and toddlers love salsa, so don’t shy away from feeding it to the whole family.
4 Roma tomatoes, chopped
1/2 white onion, chopped
1 Anaheim chile, chopped
2 tablespoon (2 g) chopped fresh cilantro
1 garlic clove, chopped
1 tablespoon (15 g) sea salt
In a large bowl, stir together the chopped vegetables and sea salt. Pack into a quart-size (946 ml) mason jar. Seal with the lid and ferment the salsa for 2 to 3 days at room temperature. When done fermenting, refrigerate.
Yield: 1 quart (946 ml)
Sauerkraut
Known as the pale, salty condiment that makes an appearance at the family reunion barbeque, many people have never had true sauerkraut. The kind purchased from the store in cans and jars is pasteurized and cooked and doesn’t contain beneficial microorganisms. Real sauerkraut is made from fresh cabbage—green or purple—and salt. Use a combination of colors and, after culturing, you will get bright pink sauerkraut!
1 head of cabbage, green or purple
2 tablespoons (30 g) sea salt, divided
Remove and discard the cabbage’s outer leaves until you get to the clean, unblemished leaves underneath. Cut the cabbage in half and remove the solid core with a sharp knife.
In a food processor using a slicing disk or with a sharp knife, shred the cabbage into thin strips. Pack the cabbage into 2 quart-size (946 ml) mason jars (you can also do the remaining steps in a large bowl, then pack into jars—with any liquid—for fermentation).
Add 1 tablespoon (15 g) of sea salt to each jar. Cover and shake to distribute the salt. Allow the cabbage to sit for 1 hour until it wilts.
Smash down the cabbage with a wooden spoon to release the juices. Cover tightly again and ferment on the counter for 3 days before transferring to the refrigerator. The sauerkraut is ready to eat after the countertop fermentation time is complete.
Yield: 2 quarts (1.9 L)
Kimchi (Korean Sauerkraut)
Kimchi is a favorite ferment. The carrots add a hint of sweetness and the chile peppers, some spice. Serve this cultured vegetable condiment alongside meat or stirred into soups.
1 napa cabbage
1 bunch of scallions
3 carrots
1 bunch of radishes
1 tablespoon (6 g) grated fresh ginger
4 garlic cloves
4 mild chile peppers
2 tablespoons (30 g) sea salt
Filtered water, as needed for filling the jars
In a food processor fitted with the slicing blade, thinly slice all the vegetables. If slicing by hand, use a box grater for the carrots and ginger.
You can mix the veggies all together in a large bowl and divide between 2 quart-size (946 ml) mason jars or layer them into the jars in individual layers. Pack the veggies down and add 1 tablespoon (15 g) of sea salt to each jar. Pound down on the veggies to release their juices (you can also do this step in a large bowl instead, then transfer to jars). If needed, add filtered water to cover the veggies.
Seal the lids tightly and ferment on the counter for 3 days before refrigerating the kimchi. It’s ready to eat after the countertop fermentation period is complete.
Yield: 2 quarts (1.9 L)