Nourishing Chicken Stock

Makes 8 C

chicken stock

Fall is here.  Yes, even in the desert.  It’s not quite like what I’m used to.  There isn’t a crisp chill in the air, there aren’t any changing colors of leaves and there isn’t that clean, cool smell in the air.  Instead temperatures are leaving the 100s on a regular basis, the beautiful sunset is coming earlier, and mornings are cool and resemble spring. Still the cravings for nourishing soups, everything apples, pumpkin and squash, cinnamon, nutmeg, and cloves, those are the same.  Fall lives in me apparently.

The basis of all soups and most meals should be a beautiful stock.  Not only will this foundation of flavor elevate your dish, it’s also a great way to get some serious nourishment into your (already nutritious) meals.  There’s a lot of talk about stock, broth, bone broth, what’s the best way to do this or that.  Everyone has their own version and that’s the reason there are so many answers.

The distinction between a stock and a broth is usually salt.  Stocks by their virtue simply provide a base from which all other foods and flavors can spring from and come to life.  You will add salt and other seasonings to your dish, so there doesn’t need to be any in the stock.  Also, as the stock reduces, so does the concentration of salt and this becomes difficult to control.

Broths are seasoned.  You can drink them on their own or use them like you would a stock, but carefully.  There is such a thing as too much flavor in a dish and you don’t want a lot of competition going on, on your tastebuds.  Stocks are meant to be balanced yet neutral. Broths are meant to impart a bolder flavor of their own.

You want the most wholesome ingredients going into this base.  It’s what good cooking is about.  And, good cooking refers both to tasty and healthy.  Our grandmothers and great-grandmothers knew that instinctively, so they chose whole and fresh vegetables and bones from animals of which they’d already consumed the meat.  (Back then, it wasn’t labeled organic or grass-fed because everything already was those things!  For our times though I would recommend starting your dishes off well and going with as much organic as possible and definitely, grass-fed, pastured, free-range, farm happy animals.)

Bone stocks provide nutrients from the bones of the chicken, beef, fish, whatever you’re using.  There you will find minerals such as calcium (bone-building), phosphorus (regulates intracellular pressure) and magnesium (regulates over 300 enzymatic reactions).  The latter of which is a mineral most of us (in the U.S.) are chronically lacking.  Equally important are the cartilage and gelatin found in bones.  These goodies literally moisturize our joints and skin, aid in repairing of bone and our own cartilage and help our digestion along.  For more in depth info, I found this page at The Jade Institute to be really informative.

Ingredients need not be limited to the ones below.  You could throw in leeks, mushrooms, parsnips, squash, tomatoes, etc.  Stay away from cruciferous vegetables for stocks and also spinach.  They don’t do so well in stock company.  This is a simple stock, so simple you can easily throw it together weekly.  There are many lovely stocks with earthy or sweet flavors, fish or curry flavors, or the roasted flavor of mushrooms.  Yum.  Those recipes to follow…eventually!

Stock up and enjoy!

You’ll need:

  • 2 T extra-virgin olive oil
  • 2 red onions, quartered
  • 3 carrots, chopped in 2″ pieces
  • 2 stalks celery, chopped in 2″ pieces
  • 3 cloves garlic, crushed with the flat side of your knife
  • 2 potatoes, quartered
  • 1 sweet potato, quartered
  • 1 bunch of parsley (or stems)
  • 1 2 square inch piece of kombu
  • 8 black peppercorns
  • 1/4 t fennel seeds
  • 1 chicken carcass
  • 10 C filtered water
  • large container of ice

To make:

  1. In a stock pot, heat the oil over medium heat and add all the vegetables.  Saute for a few minutes, just so the vegetables are coated and starting to brown.
  2. Add parsley, kombu, spices, and chicken carcass.  Then add water, bring to a boil and then reduce to a simmer and partially cover.
  3. Simmer for 4 hours.
  4. When stock is done, strain the chicken and vegetables out as soon as you can.  Then place the pot in an ice bath (a larger container filled with ice) to cool it quickly.  Divide stock into containers to either refrigerate or freeze.

*If refrigerating, use stock within 5-7 days.  If freezing, stock will last at least 2 months.

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Tahini Miso Dip

Makes 1/2 C

IMG_2084

As a mom, I’m always searching for another goody to whip up in the kitchen that just may WOW my toddler.  She’s a good eater most of the time, and I am certainly grateful for that.  Still, it’s good to keep pushing the envelope, expanding gastronomic horizons, and educating the palate.

I’m also doing a 4-week detox at the moment and miso, while solely my addition to this type of detox, plays a big role in my diet.  Having spent 3 years living in Japan, I’ve come to LOVE miso soup in all its variations and for every meal of the day.  Breakfast, too.  But, it’s so nice when it pops up in a place you least expect it.

A.G., a peer in culinary school, first introduced this to me when I was doing all kinds of experiments with my diet.  It’s expanded and grown over the years, but this time I’ve kept it simple, for those still tender and emerging tastebuds that can so easily be put off (seemingly) forever!

Why miso?

The simple answer is that it’s a true super food.  The details are as follows:

  • Miso is a fermented paste of soybeans, rice, barley or other grain and a koji inoculant.
  • Fermented means that is a probiotic.
  • Probiotic = bacteria.  The good bacteria that create a lustrous environment of strong cells to ward off the not-friendly bacteria.  It’s the immune boosting bacteria that also settles your digestive system.  And, it also makes you happy.  Seriously.
  • Miso is a known anti-carcinogen and is also known to reduce the effects of radiation and environmental toxins.  (Next time you’re going for x-rays, eat miso before and afterwards.  Help your body out!)

In this recipe it’s used completely raw, but when you’re cooking with miso, you want to make sure you don’t COOK the miso.  Heating miso kills all of its incredible healing properties.  So, if you’re making soup for example, add a bit of the water/stock to a small bowl and dissolve the miso in it before adding it to the pot.  Make sure the stove is off and just stir it in.  It’ll work it’s magic, in flavor and healing, on its own.

To be honest, my little one doesn’t love this just yet, but I know it’s totally up her alley.  All she has to do is try it!

You’ll need:

  • 1/4 C organic tahini
  • 2 t yellow or red miso (depending on your preferences…I used red miso.)
  • 2 T fresh squeezed lime juice (or lemons)
  • 1/2 t lime zest (or lemon)
  • 2-3 T water (you could need more depending on the consistency you’re looking for)

To make:

Stir all ingredients together except for the water.  Then, add the water in a slow drizzle to achieve the level of consistency you’re happiest with.  If it’s a bit too tart, you can add a little drizzle of honey or maple syrup to even it out.

Enjoy and smile 🙂

Grilled Lemony Kale

Makes as much as you make

grilled kale

I’ve been talking about missing kale since I left the States back in January.  Now that we’re back in the Hudson Valley for the summer, I’ve stopped talking and writing about it because I’m far too busy cooking and eating it!  What sweet joy it is to be reunited with kale…Tuscan Kale, Curly Kale, Red Russian Kale…keep it coming!

I had been eager to get Claire to try kale chips since, I have to admit, she isn’t very keen on her dark leafy greens just yet.  (Especially raw greens 😦 ) I wasn’t very eager however, to turn the oven on.  In addition to being reunited with the diverse bounty of the region, we were reunited with humidity.  Kind of makes me wish for the dry, desert heat.

So, when it’s too hot to bake or roast, it’s a perfect time to grill.  Just as I would do for kale chips, I lightly dressed these leaves, still attached to their stems, in olive oil, a bit of lemon juice and salt and pepper. That’s it.  But really, that’s all you need.  This kale is from Blooming Hill Farm, located 20 minutes from where I’m staying.  You could still taste the sweet Earth in every bite and the nourishment is the bonus.

Kale is a super food.  It’s not a trendy super food that will die out to the next trend.  Kale sets the bar for other trends, plain and simple.

Let’s start at the beginning.  Kale is a member of the Brassica family, cousins with Brussels sprouts, cabbage and broccoli.  This is a special family of vegetables, responsible for a whole host of health benefits such as promoting detoxification, protecting against cardiovascular disease, and kicking several cancers’ a**!  Excuse my French, but kale really does perform when it comes to prevention and even treatment of various cancers.  The antioxidants, especially lutein and beta carotene, are responsible for this special power.  Kale also has what are called glucosinolates which are specifically “anti-cancer nutrients”¹.  Throw in the potent anti-inflammatory properties that kale possesses and you’ve got a winning recipe to combat oxidative stress and chronic inflammation, 2 main causes that lead to most diseases, including cancer.

Kale is also a super detox food.  The goodie nutrients help protect you from the toxins floating around whether you’re actually doing a detox or not.  Then there’s the fiber and specific sulfur compounds that actually aid in the detox process.  It would be wise to eat steamed kale or throw it into a smoothie before, during or after your detox/fast.

I would be remiss for not mentioning the abundant stores of Vitamins A and C (also antioxidants) and Vitamin K, calcium and iron. That’s a lot of muscle for a dark leafy green.

Ready for the cherry on top?  Claire loved these kale “chips”!  (Hint, hint to you moms trying to get some dark leafy greens into your kids’ tummies!)

You’ll need:

  • 1-2 bunches of kale (depending on how much you want to end up with)
  • 3 T extra virgin olive oil
  • 2 T fresh squeezed lemon juice
  • 1 healthy pinch of sea salt or my new staple Himalayan pink salt
  • Freshly ground black pepper, optional
  • 1 t lemon zest (from an organic lemon), for garnish

To make:

  1. Turn the grill on and keep setting to low.
  2. Wash and dry the kale leaving the leaves and stems intact. Then drizzle with olive oil and turn to coat the leaves.  You don’t want to use too much oil or the leaves will simply get limp.
  3. Add lemon juice, salt and pepper if using.
  4. Arrange the leaves to line up next to each other on the grill.  After about 2-3 minutes, turn leaves over.  You may need to do this a couple of times until you reach your desired level of crunchy to wilted ratio.
  5. When done (5-6 minutes, really), remove and place in a bowl.  Garnish with lemon zest.
  6. Enjoy, enjoy, enjoy all summer long!

¹http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

Cacao Nut Butter Truffles

Makes 18-20 truffles

chocolate nut butter truffles

These have waited a while to make it to the blog and my apologies for those who have been waiting!  My first excuse is that they’ve hardly lasted long enough for me to get a decent picture. My second excuse is that kombucha had been waiting a while, too. Lastly, we left the desert for the summer and since arriving back in the Hudson Valley we’ve been enjoying family time and the region’s summer bounty.

But, we’re here now and these delicious morsels are getting impatient to make their debut!

This recipe comes in handy in 2 major ways for me. They are a quick and easy yet presentable goody I can whip up for play dates and other gatherings.  More importantly, they’re a great, homemade sweet that I feel good enough about to give to Claire.  I am well aware that I will not be able to control everything that goes into her mouth and little body, especially as she gets older, bolder, and sees what her peers are up to.  For the time being however, I can control bit by bit the sweets and treats she chooses and therefore minimize as much as possible her exposure to unrefined products, dyes and other chemicals and worse yet, GMOs.

So, what is it about these truffles that make me feel so good?  There are 3 short, sweet and simple answers:  Cacao, Coconut, and Nut Butter (here, cashew butter, but almond butter and peanut butter have been equally, deliciously successful).

Cacao – Its history stems from South America and Mexico and their ancient cultures knew then what science is now confirming.  Raw cacao is an incredible source of antioxidants.  It is rich in minerals such as magnesium, iron, calcium, copper, zinc and manganese and in Vitamins A, C, E, and some B vitamins.  As if that weren’t enough, the theobromine in cacao, a diuretic that aids in expelling toxins, is also a mood enhancer.  That’s why you feel happy after you eat chocolate.  Seratonin gets a boost, you get the happies.  Oh, and in some circles it is considered an anti-aging food and a smart food¹.  I’m personally not going to argue with that.

Coconut –  Shredded coconut is the actual meat of the coconut and it is full of fiber (gut health galore), and minerals such as potassium, iron, manganese, and selenium.  These all serve different functions of the body ranging from bone development, nerve and muscle function and regulating blood pressure.  Coconut’s true claim to fame however, is its medium chain fatty acids (MCT). Fat, as you may now know, is a friend and the saturated fat in coconut is actually GOOD for you and your brain.  It’s good for joint and nerve function and may even reduce triglyceride levels.  We’ve been taught fat is bad, but not all fat is created equal and this fat is one of those good ones.

Cashew Butter – Cashews’ fatty acids (most of which are unsaturated) contain oleic acid, the same found in olive oil, and is good, good, good for cardiovascular health.  Cashews also contain minerals such as copper and magnesium and are also particularly high in antioxidants.  And if you’re looking to lose inches (or centimeters…however you roll) adding nuts and their butters to your diet would be a big help.

Aren’t you impressed with the über health benefits of this little truffle?  That’s only the half of it…wait till you taste it!

Cacao Nut Butter Truffles

*adapted from Food 52 contributor (It’s a great site with great ideas and once I saw this one I had to try it!)

You’ll need:

  • 1/2 C dark chocolate (the darker the better)
  • 1/2 C nut butter (I used Honey Cinnamon Cashew Butter)
  • 1/4 C + 1 T brown rice syrup OR maple syrup OR honey
  • 1 T coconut butter (optional)
  • 2 T cacao powder
  • 1T vanilla extract
  • 1 t ground cinnamon
  • 1/4 t sea salt (I used Himalayan Rock Salt because it was all I had.)
  • 1 1/2 C unsweetened shredded coconut
  • 1/2 C finely chopped nuts (for rolling truffles)

To make:

  1. Combine all ingredients, except shredded coconut, in a sauce pan and heat over low-medium heat, stir to blend well.
  2. When the mixture is melted, remove from heat and mix in 1 C of shredded coconut. Let mixture cool completely.
  3. When mixture is cooled, form tablespoon size balls and place on baking sheet. You should get 18-20 truffles.  Roll the truffles in remaining 1/2 C shredded coconut and/or nuts, if using.  Alternatively, you could fill mini-muffin cups with the cacao/coconut mixture and top with nuts or shredded coconut.
  4. Refrigerate for at least 30 minutes before serving.
  5. Enjoy!

¹ http://www.enjoydarkchocolate.com/dark-chocolate/what-is-cacao.html

Blueberry Coconut Pancakes with Coconut Yogurt

Makes about 10 (1/4c) pancakes

Blueberry Coconut Pancakes

I get excited about food.  Back in the States, the days we got our CSA boxes were happy days.  My husband and I would go through the box, checking out our goods while talking about this meal or that for each beautiful piece of produce we touched.  Here in the UAE, that excitement has doubled…at least doubled!  We don’t get the exotic, heirloom treasures that the Hudson Valley has given us over the years but then again, we do live in the desert.  And I don’t mean that figuratively.  We actually live in a desert.  So, any produce (and so far we’ve gotten arugula (aka rocket), strawberries, peppers, sweet potatoes, chard, beets, carrots, celery, green beans, spinach, tomatoes, cucumbers, a whole bunch of fresh herbs, organic eggs, organic, low-heat pasteurized milk, to name a few) we get that is local AND organic is amazing!  What really doubles our excitement is that Claire is now very much a part of our conversation and investigation of our beloved farm fresh boxes.

This week she went straight for the blueberries.   Like mother, like daughter.  They were like blue little pearls peeking up at us underneath all that glorious green.  They were irresistible.  While Claire got through one box, I managed to put another away for a special breakfast.  Little did I know how special it would turn out.

Berries in general are super stars (and why you should always go organic when buying some).  When you hear about blueberries especially, and their amazing health promoting properties, the first word to come to mind is likely, antioxidants.  And, rightfully so! Blueberries are not messing around when it comes to its antioxidant power.  What’s special about it is that the antioxidants in blueberries offer whole body support.  Each and every system in our bodies, from the cardiovascular system to the nervous system to the digestive system, benefits from the antioxidants in blueberries.

Another word that should come to mind is, phytonutrients.  While anthocyanins are the most popular, given that the berries get their blue from them, there are a myriad of other phytonutrients that work together to make this berry the super star it is.  Got cholesterol issues to deal with?  Eat blueberries.  Need a cognitive boost (as in memory, especially)?  Eat blueberries.  Got insulin issues to contend with?  Eat blueberries.  Want general protection from cancer?  Eat blueberries.

I’m sure by now you’re getting my drift.

More good news.  If you find yourself having to freeze blueberries, or buying frozen blueberries, you won’t be compromising much of the antioxidants at all!  Buy out your farmer’s blueberries and make a home in your freezer for them.  This way you can enjoy this super berry all year long!

On to the recipe now.  It became this on its own.  I’m not sure what I even had in mind anymore, but this one is a winner.  If you’re a GF eater, opt out the spelt for GF all-purpose flour OR GF oat flour.  My new favorite topping for pancakes is yogurt and I can get some pretty decadent yogurt here!  Next time I may try putting the yogurt into the actual batter to see how that goes, but if you get to it first, please let me know how it goes!

You’ll need:

  • 1 C organic spelt flour*
  • 1/4 C organic coconut flour
  • 1/4 C unsweetened shredded coconut (or dessicated coconut for my new UK and AUS friends 🙂 )
  • 2 T coconut (or date) sugar
  • 2 t baking powder
  • Pinch of sea salt
  • 3 medium eggs (I used farm fresh eggs which are typically smaller, so 2 large eggs would probably be OK, too)
  • 1 1/4 C organic whole milk
  • 1/2 C coconut oil or melted butter (organic of course!)
  • 1 t vanilla extract
  • 1 C organic blueberries + more for garnish

To make:

  1. In a large bowl, mix flours, shredded coconut, sugar and baking powder.  Combine well.
  2. In a small bowl, whisk together the eggs, salt, milk, coconut oil (or butter) and vanilla.
  3. Add wet ingredients into dry (make a little well in the dry ingredients to incorporate evenly and prevent too many lumps) and mix just to combine.  Resist the urge to over mix!  The batter will be slightly thicker than you’re used to because of the coconut flour.  Don’t worry.  It’ll even out when cooking.
  4. Add blueberries and stir again, gently.
  5. Heat a cast iron griddle over medium heat and melt some butter.  Using a 1/4C measuring cup, pour the batter into the pan and cook for 3-4minutes or until golden brown.  Flip pancake over, gently!  Resist the urge to press on the pancake!  It will cook evenly and quickly without any tampering. 😉
  6. Keep pancakes warm in the oven until ready to serve.
  7. Serve with a dollop of yogurt, a few fresh blueberries and your favorite sweetener such as maple syrup, date syrup or honey.
  8. Enjoy!

Little Foodies

AKA Kids Who Eat Everything

Claire loves olives, dates, apricots, raisins and seaweed in her snack box.  This was her 8th time trying papaya and she's finally taking to it.

Claire loves olives, dates, apricots, raisins and seaweed in her snack* box. This was her 8th time trying papaya and she’s finally taking to it.

If your first thought was, “those kids don’t really exist” or “if they do exist, they’re definitely not mine”, I ask you to put those thoughts away and think of the perfect world.  A scenario might look like this: you and your family are sitting down to a meal of whole foods, including the dreaded green vegetables, and not a whine or complaint in protest is heard, instead you hear the sounds of satisfaction, lots of Mmmms and lots of silence.  It may sound impossible and to get that every single day might not be very likely, but versions of this perfect world are within your grasp.

My sister, a Francophile at heart, recommended I read Karen LeBillon‘s “French Kids Eat Everything”.  I devoured it.  It turns out French kids really do eat everything.  (I’ve also seen Japanese kids eat everything, which means a lot of other kids must, too.)  Why do they? Karen LeBillon does a good job of explaining this and her 10 food rules are great to get you and your family onto that foodie track.

What struck me the most about her book was how food culture is developed and maintained in France.  It starts at the top (government) and trickles down into the different facets of society until it reaches the schools and the homes of each family.  Each and every person is concerned with maintaining and instilling the food culture to their children, the next generation of eaters.  Where their food comes from and how it is treated is of utmost importance. Eating is a celebration!  Food is to be shared, talked about, prepared and enjoyed together, at the table, not in the car or on the subway. There is definitely some rigidity to the way this is achieved in France, at least to my North American sensibilities, but I have to admit that while reading this I did kind of wish I was French.  Or at least I wished I was living there.

In my food culture, often referred to as the ‘fast food nation’, NONE of this is true and kids are hardly ever expected to eat what adults eat. The result is a lot of adults eating exactly what they ate as kids, usually tons of fried finger foods, pasta, meatballs, chicken, a ridiculous amount of dairy, too much sugar.  My shock at how many adults have confessed they don’t like vegetables (except for potatoes) never wanes.

So, if you want your kids to eat well as adults, they HAVE TO eat well as kids.  But how?

  • Experiment and Innovate – You will learn how to prepare the same food a million different ways.  You have to.  You have to give your child the opportunity to try a food in many different forms, textures, flavors (spices), hot/cold, raw, etc.  One way will stick and it will open him up to trying the same food in another way.
  • Be Persistent and Patient– LeBillon says that it may take 15+ times of introducing a food before your child will eat it.  This was a relief to read.  I had been persistent before but would give up after 5 or 6 tries.  I tried this 15+ out and it turns out to be true. Be patient.  Your baby/child is probably skeptical and will need patience to convince her.
  • Make it Fun, Make it Beautiful, Make it a Big Deal – When eating is a chore it is utterly boring for you and your child.  It is also utterly boring when what you are eating isn’t very appealing.  We eat first through our eyes and if it’s vibrant and beautiful, there will be more of a chance that you’ll at least get a taste to happen.  Eating IS a big deal so make it one!  Make it special.  Karen LeBillon talks about the French dressing up their tables with table cloths and special dishes and utensils for the kids.  It’s a brilliant idea and it works.
  • Do it Together – Children of one of my client’s asked to watch me in the kitchen one day.  He (11yrs) and his sister (8yrs) devoured the miso soup I prepared with a side of brown rice.  They ate fish prepared en papillote.  They loved the green juice.  All were new foods to them.  They were amazed at how the ingredients turned into the meals I was preparing because it is an incredibly amazing process.  Share it with your children and their enthusiasm for trying what they’ve prepared will skyrocket.
  • Eat Real Food – This is a biggie.  Canned peas suck.  Peas just out of the pod are like candy.  Kids are not stupid and they know the difference between real food and what is supposed to pass for food.  A huge misconception is that their taste buds can’t handle big flavors.  It’s true, their taste buds need to be developed (and it’s not just kids who need to do this), but a variety of flavors helps in this process.  Real, fresh, (yes organic, too), food explodes with flavor and as it delights you, it will delight them.

These are my own approaches with my daughter and I was beyond pleased to see that they were in some way or another on LeBillon’s list as well.  I may not come from a place with a well defined food culture, but if we all endeavor to help our kids become less-picky eaters, and more aware of food and how it binds us to each other and the Earth, we’ll be defining it from the bottom up, starting in our homes until the message gets heard way up top.

*LeBillon goes into great length about snacks and snacking.  If this is an issue for you and your family, you will be happy to know that it was a huge issue for her and her family as well.  She offers an interesting take on the whole subject!  As a mother, a chef and an expatriate, this book spoke to me on many levels.  It’s a great read, entertaining and informative and with delicious recipes to top it all off!

Bon Appetit and Bonne Chance!

Honey Flax Banana Bread

Honey Flax Banana Bread

This was our first baking endeavour in our new kitchen with our new oven.  Besides the fact that I had missed baking, I needed to bake something to bring to our first ever dinner party in UAE…and as a family.  If you’ve never been to a dinner party with 6 kids before, you should try it.  It’s actually quite a lot of fun.  There were also chickens, cats and yes parents, too but that’s all for another post.  (Can you guess where I’ll be getting my free-range, organic eggs from?)

So, I HAD to bake something and since I’ve been working on versions of this banana bread for years now, it has become my default recipe to gift.  The only hiccup was that I could not find vanilla extract anywhere in this country.  When I commented on this seemingly odd fact, my husband reminded me that it’s because of the alcohol content.  So, no vanilla extract but loads of “vanilla flavor”…nein danke.  (If you think you’ll be seeing a recipe for homemade vanilla extract soon, you know me all too well:)

Regardless, the banana bread emerged smelling promising.  I increased the cinnamon to compensate a bit for flavor and did the same with the honey instead of using maple syrup or agave.  The result was, well let’s just say there was a lot of silence and not a crumb to be found.  This is music to any cook’s ears!

Honey is an incredible sweetener.  And, it has an incredible story.  Bees feast on flowers and carry the nectar from their feast in their mouths to the hive.  The nectar mixes with the bees’ saliva, which has special enzymes to turn it into honey.  The flutter of the busy bees’ wings provides enough air to keep the honey from collecting too much moisture, making it just perfect for us to consume!  Read more about it here.

The enzymes are why raw honey is superior to other pasteurized and processed honeys.  Honey in its raw state is chock full of anti-fungal, anti-bacterial and anti-viral properties.  It also has anti-inflammatory properties which should be ringing all kinds of bells as far as health is concerned!  (Remember, inflammation is often the root cause of MANY, MANY oft preventable illnesses.)  And, in case you were wondering, yes, there are anti-oxidants in there, too.  In ancient Egypt, honey was used to dress wounds and more recently, Manuka Honey especially is still being used as an effective treatment for burns.  Honey has a low Glycemic Index which means that the sugars enter the bloodstream slowly and steadily allowing the body time to deal with processing it.  This makes it a much healthier sweetener and one suitable for diabetics…in moderation!

It’s also a great sweetener for kids.  (Just be aware that it is advised that honey not be given to babies under one year of age.)  It’s sweet without that artificial-tasting sweet.  Trust me, it makes a difference!

You’ll need:

1 C spelt flour

1/2 C oat flour

1/4 Ground Flax Seeds

1 T cinnamon

2 t baking powder

1/4 t baking soda

1/2 t sea salt

3 very ripe bananas

1/2 C raw honey (if you have it:)

2 large organic eggs, lightly beaten

1/2 C unrefined extra-virgin coconut oil or melted unsalted butter (organic &/or pastured if you have it:)

1/2 C chopped walnuts (optional)

To make:

1. Preheat oven to 350 and line a 8.5″X4.5″ bread loaf pan with parchment paper. (I made 3 smaller ones, but this recipe will make one nice sized loaf.)

2. Mix all dry ingredients thoroughly.

3. In a medium bowl, mash bananas well, add honey and stir to combine.  Let sit for a few minutes before adding the eggs and oil (butter).  Then combine all well.

4. Make a well in the center of flour mixture and add wet mixture.  Stir to combine but don’t over mix.

5. Add mixture to loaf pan and top with walnuts.

6. Bake in oven for 45-50 minutes or until top and edges are golden brown.  It’s a good idea to turn the bread around midway through baking time for a more evenly baked and moist loaf.

7. Enjoy!