The Milk Cure 2013 - Before

Beginning on Friday, March 1, 2013, I will be participating in a 10 day raw milk fast called The Milk Cure 2013. This comes from the thehealthyhomeeconomist who did it last year and is encouraging others to join in this year.

In many societies, it used to be traditional to do some kind of clease or detox at the beginning of spring. I feel like this is still important today. In the winter, we spend more time indoors eating (especially junk) and less time exercising, so toxins have several months to build up in our bodies. In general, I feel like it's a healthy way to get ready for spring and refocus on healthy eating.

My personal goals are to detox from a stressful winter, lose a couple of pounds, and practice discipline. I expect being in a challenging position as a food blogger who cannot taste what I'm working on! Plus, I'll still have to make dinner for my husband every night. As raw milk and water are the only foods allowed during the fast, I will not be eating my daily liver, taking my fermented cod liver oil or butter oil, or eating my beloved butter. I expect to drink 2 quarts of milk (give or take) each day, maybe more in the beginning. Cravings and hunger should subside after a couple of days.

Raw milk is a complete food. It has the right amount of healthy fats, protein, and carbohydrates, to sustain life. It is not recommended that you participate in this fast if you do not have access to pastured, raw milk, as pasteurized milk (even low temp) denatures the proteins and kills some essential nutrients.

I'll blog again after the fast to let you know how I did. I hope I make it - I've never done a fast for this long! In the meantime, I'll be posting updates on Facebook and Twitter, so join me there.

If you'd like to join in on the fun(!), read thehealthyhomeeconomist's series on The Milk Cure.

Is Your Cinnamon Fake?

Is your cinnamon fake? There's a good chance that yes, it is. Go check the label on your cinnamon right now. If it says Cinnamomum cassia, just cinnamon (with no explanation), or has a country of origin anywhere other than Sri Lanka, your cinnamon is not real.

Real cinnamon is called Ceylon Cinnamon (cinnamomum zeylanicum or cinnamomum verum). It is native to Sri Lanka. It was first popularized by the Egyptians who valued the cinnamon for its medicinal qualities. Due to limited supply and high demand, cinnamon became expensive to import. In the early 1900s, America began importing Cinnamomum cassia, a cousin of Ceylon, because it was much cheaper. Cinnamomum cassia is easily obtainable because of its ability to grow in a wider range of areas, but most of it comes from China, Vietnam, and Indonesia.

The reason why it matters whether or not your cinnamon is fake or not is because of its valuable medicinal qualities. Both types of cinnamon have antibacterial and antimicrobial properties. They are also antifungal and can halt yeast growth, which makes cinnamon useful in treating allergies. The difference is that real cinnamon is higher in all these properties. Cinnamon also contains coumarin, which is toxic to the liver and kidneys. It also counteracts with blood-thinning medications. Cassia Cinnamon has 1,000 times the amount of coumarin than Ceylon Cinnamon. One teaspoon of Cassia Cinnamon contains about 5.8 to 12.1 mg of coumarin, which is above the Tolerable Daily Intake of 6.0 mg for a person weighing about 130 pounds (source).

Real Ceylon Cinnamon is sweeter than Cassia Cinnamon, which tends to be spicy or hot. I also notice a difference in smell. Ceylon Cinnamon smells like cinnamon as we know it combined with cardamom. Real cinnamon sticks look rough, and are soft so you can actually chew on them like candy. They are also lighter in color. Fake cinnamon sticks have a deep red-brown color and one single neat curl that meets and closes in the middle.

Most cinnamon sold in the United States is the fake Cassia variety. To ensure you get real Ceylon Cinnamon, make sure you buy it from a trusted source. The links below are for two reputable brands.

Recipe: Sourdough Honey Oat Rolls

I did a series on sourdough last year (see Sourdough Series Part 1). If you weren't ready at that time to start sourdough, maybe now you are. It's a new year, and sourdough is very easy! Go back and read it over, and soon you can make these rolls. They are the best rolls because they are very soft and chewy on the inside. It's just a bonus that they're also very healthy!

Ingredients:
1 c. sourdough starter
3 c. whole wheat flour
½ c. water
¾ c. oats
¼ c. butter, melted
¼ c. honey
1 egg
1 tsp. salt
½ tsp. baking soda

Grind enough flour for 3 cups plus extra for kneading.

 

In a large bowl, mix the sourdough starter, flour, and water. Cover the bowl with a damp towel and let it rise for 4 hours.

Stir in the oats, melted butter, honey, eggs, salt, and baking powder.

Pour the dough onto a floured surface and knead just a couple of times. Add in a little more flour only if necessary to make a smooth, cohesive dough.

Divide the dough into 12 rolls. Place them on a greased baking sheet, cover with a damp towel, and let them rise for 1 more hour.

Preheat the oven to 350° F. Brush the rolls with extra melted butter and sprinkle with extra oats, if desired.

Bake for 22 to 25 minutes, until golden brown.

Serve immediately or freeze for later.

Printable: Sourdough Honey Oat Rolls

Today's Co-op Order

I just got back from picking up my February co-op order.

pastured pig fat (for rendering into lard)
pastured pork stew meat
pastured breakfast sausage patties
pastured chicken leg quarters
pastured GMO-free eggs
pastured GMO-free whole chicken (for my Chicken and Stock in a Pot)
pastured GMO-free chicken livers
grass-fed beef liver
grass-fed ground beef
grass-fed ribeyes
grass-fed raw cheddar cheese

I also bought my dog some pastured chicken backs - he loves those. I can't buy him a month's worth of meat from the co-op anymore. We've got a monster of a dog and only have a small chest freezer. I'm getting tired of it being packed to the brim. Every time I want something out of it, I have to practically unpack and repack the whole thing. Thankfully, the farmers' market has cheap pastured chicken wings or drumsticks which I've been getting for him. They've also just started stocking chicken livers so that takes care of organ meats, which dogs need. I can just get a week's worth of dog food and save myself the freezer space.

If you're in Oklahoma, make sure you check out the Oklahoma Food Cooperative.

Recipe: Whole Wheat Cinnamon Rolls

I made these cinnamon rolls for my husband for Valentine's Day. Cinnamon rolls are his favorite dessert, by far. I've only made him cinnamon rolls once before. The first time was about 5 years ago, when we were dating. They were a lot of time and work, so the cinnamon rolls were kind of a big deal. But, he didn't like them. So, I kind of went on strike and didn't make them again until last week. Thankfully, this recipe was received much better. No one wants to get their feelings hurt on Valentine's Day!

Ingredients for Cinnamon Rolls:
¼ c. coconut oil
1 c. milk
¼ c. sugar
1 pkg. (2 ¼ tsp.) yeast
2 + ½ c. whole wheat flour
½ tsp. salt
½ tsp. baking powder
½ tsp. baking soda

¼ c. butter
2 tsp. cinnamon
¼ c. sugar

Ingredients for Icing:
1 ½ c. powdered sugar
4 TBS. heavy cream
2 tsp. vanilla

If you are milling your own flour, grind about 1 ½ cups of wheat berries to get 2 ½ cups of flour, plus extra for dusting.

Heat the coconut oil on the stove with the milk and sugar, just until the coconut oil is melted and everything is warm.

Pour the liquid into a large mixing bowl. Stir in the yeast and let it sit for 10 minutes, until it gets foamy.

Add in 2 cups of flour. It will be very sticky.

Cover the bowl with a towel and let it sit in a warm place for at least one hour. The dough will rise to almost double its size.

Mix in the last ½ cup of flour, salt, baking powder, and baking soda. Roll the dough out into a rectangle about ¼-inch thick on a floured surface.

Use a pastry brush to paint softened or melted butter onto the dough. Spread it to all the sides and corners. Sprinkle the cinnamon and sugar over it.

Very carefully pull the dough up and roll it. Cut the roll to make 16 smaller rolls.

Put the rolls on a baking sheet that has been greased or lined with unbleached parchment paper. At the point, I actually threw the baking sheet in the freezer, because it was the day before Valentine's Day, and I wanted to bake them the day of. So, these can be frozen and baked at a later date. If you want to bake them right away, just set the baking sheet in a warm place and let them rise for one hour. If you do freeze them, take them out and give them a couple of hours to defrost, then continue to let them rise for one hour. Bake the cinnamon rolls in a preheated 350° F oven for 15 to 20 minutes. (This picture is before the second rising).

While the cinnamon rolls are baking, make the icing. Mix the ingredients together, adding a little water to thin it out only if necessary.

When the cinnamon rolls come out of the oven, let them cool for about 5 minutes. Then, drizzle the icing all over.

I prefer them while they're warm; my husband likes them once they've cooled.

Store at room temperature in a covered container.

Printable: Whole Wheat Cinnamon Rolls

Review: Excalibur 2400 Food Dehydrator

This is the Excalibur 2400 Food Dehydrator. I was fortunate enough to receive one for review from Everything Kitchens.

The Excalibur is known as the best food dehydrator on the market. After using mine, I now know why. The quality that it outputs is consistent. I first used the Excalibur to make kale chips - something I've done before in my oven. Making kale chips in the oven is finicky; they don't cook evenly and they burn quickly. Because dehydrators don't cook - they dry using a fan at low temperatures to slowly pull out moisture - the food comes out the same and it's very nearly impossible to burn.

Dehydration is method of food preservation that has been around for centuries. Removing the moisture from food prevents the growth of bacteria, molds, and yeasts. If you're not into canning food or, if you're like me, and too quickly run out of room in the freezer, dehydrating is a safe preservation method that anyone can accomplish. Food that has been dehydrated is shelf stable for a long time.

I also like dehydrating because I can run it often for as long as I need. Although dehydrating is possible in the oven, it's not convenient for someone like me who cooks and bakes often and can't have the oven constantly occupied. Dehydrators use much less energy than a big oven, and the Excalibur is extremely quiet. The trays slide right out which makes clean-up a breeze.

One of the best things about dehydration is that it keeps food nutritious and even has the ability to keep food raw. Food is raw at 116 to 118° F. The canning process boils food at high temperatures in order to kill any bacteria, but it also takes away many nutrients at the same time.

Here's how I made my raw kale chips:
Tear the kale into pieces a little larger than bite-size (remember that they will shrink a little during dehydration). Rub generously with extra virgin olive oil, salt, and chili powder. Dehydrate at 115° F for 10 hours.

I really recommend dehydrating as an easy, no-fuss method of food preservation. The Excalibur is a top notch machine. There are models for every budget: 9 trays, 5 trays, and 4 trays. The 4 tray model, which is the one I have, is very affordable and is perfect for small families or if you're just stepping into food dehydration. You can purchase an Excalibur dehydrator from Everything Kitchens for great prices and excellent customer service (they also have lots of other cool kitchen stuff!).

Do you have a dehydrator? What do you like to dehydrate? I'm looking forward to preserving lots of fruit this summer!

Recipe: Chia Seed Pudding

This Chia Seed Pudding is pretty enough to serve on Valentine's Day. I used good-for-you gelatin and chia seeds. If you don't know anything about chia seeds, or salvia hispanica, then you should get to know them! Chia seeds are high in omega-3 fatty acids, which are the good fats. They lower blood pressure and help you to feel full faster so they aid in weight loss. When soaked in liquid, chia seeds release a gel, much like aloe vera gel. This is when you get the full benefit from them, although they definitely can be eaten raw or in dry foods. If you don't yet have chia seeds, you can make this pudding without them; it has a sweet vanilla flavor.

Ingredients:
1 c. water
1 TBS. gelatin
½ c. honey
2 c. milk
1 tsp. vanilla
2 TBS. chia seeds

In a small saucepan, heat the water over medium and stir in the gelatin until it dissolves. Then, add in the honey. Just heat it until the honey melts and mixes in well. Do not boil.

Pour the liquid into a large bowl. Whisk in the milk and vanilla. Add the chia seeds. They will float to the top.

Put the bowl in the refrigerator for 2 hours. At this time, stir the pudding. The chia seeds will have formed like a pancake on top, but they will break up and incorporate throughout the pudding as you stir. Stick it back in the fridge for 2 more hours so it can finish setting up. It is now ready to serve.

Serve with real whipped cream and berries, if desired. Serves 4.

Printable: Chia Seed Pudding

How to Make Extracts II

The other day I was wishing I had some orange extract so I could make marshmallows with a hint of orange. I briefly thought about buying some but couldn't do it. I know that making extracts yourself is just so cheap. I make vanilla and lavender extracts at a considerable savings - see my previous post on How to Make Extracts. Luckily, I had some citrus fruits on hand...

Just buy the cheap vodka (minimum 80 proof/40% alcohol). I don't see any reason to buy anything expensive. Grate the fruit. Don't go into the white pith because it's bitter tasting. Put the grated peel in 4 oz. bottles (I used mason jars) and cover with vodka. The general rule is a half cup of vodka (4 oz.) per one lemon. Oranges are about the same size as lemons, so the same rule applies. Since limes are smaller, I use 2 limes for every 4 oz.

Screw the lid on tightly. Store the jars in a cool, dark place for 3 to 6 weeks. Take them out every 3 days or so and give them a shake. After the weeks have passed, strain out the peel, put the extract back in a jar and use as you would any extract.

Don't waste the juice from the fruit! If you don't need it right away, squeeze it over ice cube trays and freeze. You can add a cube to a glass of water (I use the small cubes for this purpose). I drank the orange juice because, hey, fresh squeezed orange juice. Who can resist?

I haven't done the math, but I know these extracts cost me just a few cents to make.

How do you use citrus extracts? I'm thinking orange in marshmallows, lemon in pancakes, and lime in buttercream frosting. Those are just a few ideas! What will you use them in?

Recipe: Truly Homemade BBQ Sauce

I'm originally from Kansas City, so I've had a few really good barbeque sauces. The reason I now make my own is not because I was trying to outdo any of them, but because I am frustrated at the ingredients they contain. High fructose corn syrup and MSG (often in the form of liquid smoke) are the two biggest offenders. Even clean sauces contain white and/or brown sugar, which are just not a part of my vocabulary anymore. Most "homemade" barbeque sauce recipes on the internet start with ketchup. That's just more high fructose corn syrup and/or sugar! So, I started from the beginning. This truly homemade barbeque sauce is made with no ketchup, no refined sugar, and nothing artificial.

Ingredients:
¼ c. coconut oil
1 onion
6 cloves garlic
1 jalapeño
3 TBS. brown mustard seeds
32 oz. tomato sauce
¼ c. apple cider vinegar
¼ c. coconut aminos, liquid aminos, or soy sauce
½ c. honey
2 tsp. chili powder
2 tsp. paprika
2 tsp. salt

Chop the onion and sweat it out in a large pot with the coconut oil until it turns clear. Chop the garlic and jalapeño, add it to the pot with the brown mustard seeds, and cook for another minute.

Dump in the tomato sauce, apple cider vinegar, coconut aminos, and honey. Use plain tomato sauce with nothing added; if you need to use crushed or diced tomatoes that is fine because they'll get pureed anyway. Coconut aminos are a soy-free version of soy sauce made from coconut; if you can't find them use liquid aminos (they are also soy-free), or just use soy sauce.

Cook the sauce on high for about 5 minutes, stirring frequently. Use an immersion blender to puree completely, or transfer to a blender in small batches. Simmer the pureed sauce for another 10 minutes or so, until it reaches a consistency you like.

This recipe makes about one quart of barbeque sauce. Store whatever you won't use in about a week in the freezer. It defrosts well.

Tips: Skip the jalapeño if you don't like them. If you simmer the sauce too long and it becomes too thick, just add a little water back in. No big deal.

This is the first thing I used my barbeque sauce for: BBQ Beef Biscuits.

Printable: Truly Homemade BBQ Sauce

Ava Anderson Dish Pods Giveaway! (ENDED)

Let me introduce you to my newest sponsor - Ava Anderson Non-Toxic by Jen.

Ava Anderson Non-Toxic was created in 2009 when 14-year-old Ava realized how many chemicals were in personal care products. She noticed that even products labeled as "organic" and "natural" contained toxic ingredients. Ava created her own company according to her own high standards, which has since expanded to include products for the home. ALL Ava Anderson products are listed as a 0 or 1 on EWG's Skin Deep Cosmetic Database, which is excellent. Having personally checked many natural and organic brands in the database, I've seen that most companies receive a minimum rating of 2 and go all the way to 9.

Today my friend Jen, an independent Ava Anderson consultant, is giving away a pack of dish pods (24 to a pack). Ava Anderson Non-Toxic Dish Pods are made from naturally derived minerals, organic enzymes, and biodegradable soda ash. They do not contain chlorine or phosphates, and they are never tested on animals. Just put one pod in the main wash compartment of your dishwasher and go.

Special Offer! Jen is offering 15% off to all my readers! Visit Ava Anderson Non-Toxic by Jen and then e-mail your order to her at jeava22@gmail.com. Please mention that An Organic Wife referred you. Offer ends at midnight on February 7, 2013.

The product in this giveaway is provided by Jen, Ava Anderson Non-Toxic consultant. Enter for your chance to win via the Rafflecopter below! Winner will be contacted by e-mail within 24 hours after the giveaway ends. If you do not respond within 48 hours, I will choose another winner. Good luck!

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