Here we are … at the very last moment of 2012.  As we count down to 2013, I send you all my heartfelt wishes for an even greater year filled with beautiful experiences, good health, abundance and peace.

Cheers, Elsie

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1. Happy New Year 2010
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3. Happy Easter

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3. Photos on Sunday (P.o.S)

Hello All,  Good Morning and a Very Happy & Blessed Christmas.  XOXO Elsie

The idea for the cake came from here which I adapted slightly .. simple to make, gluten free and dairy free.  It is very filling so a small slice will satisfy.  I serve it with coconut yogurt.

Banana Coconut Cake

Ingredients:
2 mashed medium bananas
6 eggs separated
2 cups desiccated coconut
1/2 cup almond flour
3 tbsp coconut sugar
1 tsp Vanilla Bean Powder
pinch of natural salt
Coconut Sprinkles

Method:

1. In a mixer add egg yolks, coconut sugar, vanilla and salt and mix
2. Add banana and desiccated coconut, almond flour,  mix and set aside.
3. Beat egg whites until stiffen and fold into the egg yolk and banana mixture.
4. Place mixture into an oiled cake tin.
5. Bake until golden brown at 120 deg C for approximately 60 mins.
6. Put a skewer in the middle of cake to check that it is cooked.
7. Top cake with some coconut sprinkles.

Recipe for coconut sprinkles (from Sally Fallon’s Eat Fat Lose Fat):
2 cups shredded or dessicated coconut
1/4 cup organic coconut syrup or maple syrup

Mix the syrup with the  coconut,  spread out onto a baking tray and bake for 3-4 hours in  the oven at 100 deg C until coconut has dried out and toasted a little.

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Marinated Sardines (Escabeche)

Ingredients

12 sardines
salt and pepper
70 ml  clarified butter or lard
1/3 cup coconut balsamic vinegar (or red wine vinegar)
1/3 cup organic extra virgin olive oil
1 medium onion, sliced thinly
orange or lemon zest (about 5 cm)
1 sprig fresh thyme
1 sprig fresh rosemary
1 fresh bay leaf
4 garlic cloves, crushed
2 dried red chillies
1 tsp salt
1 small bunch fresh flat leaf parsley, chopped roughly

Method

1. Gut, scale and remove the heads from the sardines.  (I bought mine already cleaned and gutted from our local fishmonger).
2. Season with salt and pepper.
3. Saute  gently in clarified butter or lard for 1 minute on each side, then transfer to a shallow dish.
4. Add everything except the parsley and the remaining oil to the pan, bring to the boil and simmer for about 15 minutes.
5. Add the parsley and the rest of the olive oil, pour the hot marinade over the sardines and leave until cold.

(adapted from Rick Stein “Fruits of the Sea)

Sardines are rich in vitamins and minerals. A small serving of sardines once a day can provide 13 percent of vitamin B2; roughly one-quarter of niacin and about 150 percent of vitamin B12 of the recommended daily value. All B vitamins help to support proper nervous system function and are used for energy metabolism, or converting food into energy.^[49] Also, sardines are high in the major minerals such as phosphorus, calcium, potassium, and some trace minerals like iron and selenium. Sardines are also a natural source of marine omega-3 fatty acids, which reduce the occurrence of cardiovascular disease.^[50] Recent studies suggest that regular consumption of omega-3 fatty acids reduces the likelihood of developing Alzheimer’s disease.^[51] These fatty acids may also help lower blood sugar levels a small amount.^[52] They are also a good source of vitamin D,^[53] calcium, vitamin B12,^[54][55] and protein.  (Source: wikipedia)

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2. Oysters – another nutrient dense food

“A big stock pot is the most important gift a bride could receive.” ^{– Dr Francis Pottemger}

Making bone broth is a regular part of my kitchen routine.  I use bones from chicken, duck, beef, lamb and pork, odd bits such oxtails (my favourite), pig trotters, pig tails, pig skins and chicken feet.  When available, I also make fish stock using fresh fish heads and carcasses.   We have it in the form of soup, stew, curry, gravy….. One of my favourite breakfast is a cup of bone broth with 2 or 3 raw egg yolks and a teaspoon of creamed coconut.  What a great way to start the day.  YUM!

This “liquid gold” is simple to make, inexpensive and full of health benefits.    The following article  “The beauty of Bone Broth” by nutrition expert, Graham Sait, will help you understand the importance of adding bone broth to your diet and its many therapeutic benefits.

The Beauty of Bone Broth

Protection Beyond Pill-Popping

The recent WHO research report, entitled “Nutrition and Disease”, highlighted the nexus
between diet and disease susceptibility. In the disturbing report, researchers were unable
to find a single disease which did not have a nutrition link. It has been estimated that our
food contains just 20% of the nutrition found in the food consumed by our grandparents
when they were children. Part of this alarming decline relates to the demineralisation of
our soils but there are also serious issues linked to food processing, handling and storage.
The conversion of wholemeal fl our to white fl our, for example, removes 80% of key
nutrients including powerful heart supporters, like Vitamin E and Magnesium. The white
flour becomes an ‘anti-nutrient’- a material which actually removes more nutrition than it
supplies, during the energy-intensive process of digestion.

The Bounty in Bones

Broth from animal bones has been a traditional remedy in numerous cultures for centuries.
It is a famous folk remedy for colds and flus (chicken soup – the Jewish penicillin) and is
widely used for ailments affecting connective tissue (i.e. the GI tract, the joints, the
muscles, skin and lungs). Although no longer favoured in the home, it remains an
‘essential’ for gourmet cuisine. Bone broth comprises a rich lode of dissolved and easily
assimilated nutrients derived from both bones and cartilage.
The bones serve as a mineral store house in the body and these minerals are readily
relinquished during broth making along with copious quantities of a flexible rubbery
material called gelatin (or collagen). The cartilage, which also dissolves during the many
hours of simmering, also contains gelatin along with a gel substance consisting of
glycosaminoglycans (GAGS) which had originally served to absorb shock and neutralise
friction in the skeletal framework.

What’s the Deal with Gelatin?

Dr Frances Pottenger, author of the famous cat studies, wrote many articles on the
benefits of gelatin. He contended that the stockpot was the single, most important
piece of kitchen equipment. Pottenger demonstrated that a major benefit of bone broth
was the addition of hydrophilic colloids to the diet. Raw food colloids tend to be
hydrophilic (they attract liquids) but when colloids have heated they become hydrophobic
(they repel liquids). Raw food is much more easily digested than cooked food but you don’t
need to become a ‘raw foodie’ to improve digestion. The tantalising taste of cooked food
can still be enjoyed (and digested) with the inclusion of a simple bone broth. The gelatin in
bone broth remains hydrophilic even after prolonged heating – just as gelatin attracts water
to form desserts like jelly, it also attracts digestive juices to the surface of cooked food
particles. Gelatin can dramatically improve the digestion of proteins like milk, gluten, meat
and beans. This explains the benefit of meat gravies and broth-based soups before a
main course. Gelatin is a well researched and proven digestive aid. It has been used
successfully to treat colitis, leaky gut syndrome, Chrohns disease and hyperactivity
(which has digestive links).
Mineral Magic in Bones

In over a decade of working with soil and leaf analyses in agriculture, we find that over
80% of soil and plant tissue tests reveal calcium deficiencies. If we are not getting
sufficient calcium from cereals, fruit and vegetables, where do we source it? Dairy
products! I hear you shout – but unfortunately, this is not the case. Raw milk contains
luxury levels of bio-available calcium but uptake of this mineral is governed by an enzyme
called phosphatase and the fat-soluble vitamin, Vitamin D. The pasteurisation process
completely destroys both of these synergists and the processed milk now delivers
an empty promise. In fact, in recent research, calves fed pasteurised milk, instead of raw
milk, were killed at six months and their bones were already revealing evidence
of osteoporosis at that tender age. So where else can we source calcium? Canned
sardines or salmon are good (as they contain bones) but the best, and least
expensive source of calcium, is bone broth. There are higher levels of easily-assimilated
calcium, phosphorous and magnesium in bone broth than in any other food source.
Magnesium is the most widespread deficiency in the western world. This is an absurd
oversight in terms of proactive health management when we consider this mineral’s critical
role in the prevention of heart disease (our leading killer). Broth also contains good levels
of the important twin electrolytes, sodium and potassium and it is also a significant
source of the detox master mineral, sulphur.

Cartilage for Cancer and Arthritis

Cartilage does not require a comprehensive blood supply so it produces chemicals called
anti-angiogenesis factors (AAFs) to inhibit the growth of any intruding blood vessels.
Cancer cells grow very rapidly by stimulating the growth of new blood vessels to support
the emerging tumour. AAFs have proven very successful at inhibiting the growth of blood
vessels into cancer cells.
Initially, all of the buzz was related to the supplementation of shark cartilage as a cancer
treatment but more recently research has revealed that bovine cartilage is at least as
effective. In one popular book by a survivor of advanced prostate cancer bovine cartilage
is heralded as his principle cancer-beating treatment.
Bovine cartilage also appears to double as a treatment for arthritis. Several research
projects including a paper by J. Pridden have reported dramatic improvements in
arthritis following supplements with bovine cartilage. This researcher also reported a
marked improvement in inflammatory bowel disease.
Researchers, Murray and Pizzorro, showed that cartilage supplementation increases B
cells, T cells and macrophages (key components of the immune system).
Bone Broth is an inexpensive alternative to commercial cartilage products. It can supply
therapeutic doses of dissolved cartilage, particularly if knuckles, ribs, chicken feet
or other cartilaginous parts are included in the broth.

Bone Broth for Detox

Gelatin is the richest source of a key amino acid called glycine. In fact, gelatin consists of
27% glycine. This amino acid is a key player in phase I detoxification and it is also one
of the three amino acids which form glutathione (phase II detoxification). Glycine is also
used in the synthesis of creatine (the energy manager) and bile salts.
Pregnant women have a five to ten times higher requirement for glycine and
supplementation of this nutrient has been linked to a reduced risk of asthma. Glycine
supplementation can be used to prevent muscle wasting during fasting.

GAG’s Silence Pain

Glycosaminoglycans (GAG’s) are the second major component in cartilage. Bone broth
can contain therapeutic levels of a well known GAG called chondroitin sulphate – a
highly effective supplement for arthritis-based joint pain. Chondroiton sulphate also plays
an important role in reducing atherosclerosis and lowering cholesterol. The other major
GAG found in bone broth is hyaluronic acid. This acid has a very strong negative charge
allow-night’s roast – turn them into natural medicine for your ing it to attract and bond to
large amounts of water (or digestive juices).

Making the Broth

Bones from poultry, fish, beef or lamb can be used and they can either be raw or cooked
(i.e. remnants from a previous meal). If you are seeking the benefits found in cartilage
then include feet, ribs, necks and knuckles in the broth.
Fish carcasses (with heads) are particularly good as they can contain both iodine and
thyroid hormone in medicinal quantities.
Water and vinegar are the other ingredients. It is critical to start with cold water, using just
enough to cover the bones (about 1 litre to 1 kilo of bones).
Vinegar is essential as it helps to facilitate the leaching of minerals. Any vinegar can be
used at a rate of two tablespoons per 1 kilogram of bones.

The Recipe
• Combine bones, cold water and vinegar to a pot and let it stand for 45 minutes.
• Bring to a simmer then reduce heat and simmer for 6-48 hours for chicken/fish or 12-72
hours for beef/ lamb. Note: skim any unwanted impurities from the top after two hours.
• Strain through a colander or a cheese cloth.
• Broth may be frozen for months or stored in a refrigerator for 5 days.
Note: Cold broth will gel if sufficient gelatin is present.

Serving Suggestions
Broth can be used on a base for delicious soups and gravies. The French have always
used broth as a centrepiece of their cuisine.There is even a suggestion that ‘the French
paradox’ (excellent longevity despite a diet high in saturated fats) may be linked to this
regular consumption of bone broth (along with a powerful antioxidant called resveratrol
found in the red wine which is an integral part of the French diet).

In Conclusion
Bone broth represents a remarkably inexpensive therapeutic food. A twenty cent cup of
broth contains the equivalent of a small fortune in supplements. Exceptional levels of bioavailable calcium, magnesium, phosphorus and potassium are supported by gelatin, chondroiton sulphate, bovine cartilage, glycine and hyaluronic acid. It’s a
stock for superior cooking and a powerful digestive aid into the bargain. Don’t discard the
bones from last night’s roast – turn them into natural medicine for your family.

(Reprinted with permission from Nutri-Tech Solutions (http://www.ntshealth.com.au/)

Further reading:

Broth is beautiful by Sally Fallon

Why Broth is Beautiful: Essential Roles for Proline, Glycine and Gelatin by Kaayla T. Daniel

Gelatin in nutrition and medicine by N.R. Gotthoffer

Related posts:

1. Beef Broth
2. Wonderful Bone Marrow

My friend has been sharing her lovely goat’s milk with me and I have been trying my hand at making various types of goat cheese.   Look out for them in coming posts…

The

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Inspired by a recipe for citrus cured wagyu beef in Luke Nguyen’s Indochine, I made this amazingly delicious appetizer using lamb hearts.

Citrus-cured lamb hearts

Ingredients

• 2 lamb hearts
• juice from 2  Tahitian limes
• 2 tsp of coconut aminos
• 1 tsp of coconut nectar
• a pinch of salt & freshly ground pepper
• 1 tsp of grated ginger (optional)
• 1 tsp of fried garlic
• a handful of herbs finely chopped (I used saw-tooth coriander, mint, green onion)
• 1 tbs chopped crispy nuts
• a drizzle of coconut vinaigrette

Method

1. Clean and trim the heart and cut into thin slices.
2. Arrange in a single layer in a dish.
3. Mix the lime juice, coconut aminos, salt & pepper, ginger and coconut nectar in a bowl and pour the mixture over the slices of lamb hearts.
4. Cover and set aside to marinate for 1/2 hour.
5. Remove the lamb hearts from the lime mixture and give it a squeeze to remove the excess.
6. Place the lamb hearts in a bowl with the mixed herbs, fried garlic and chopped crispy nuts.
7. Drizzle with the coconut vinaigrette.

For the coconut vinaigrette combine the following ingredients in a jar, screw tight and give it a good shake.

3 tbs coconut vinegar
3 tbs garlic infused EVOO
1 tsp coconut aminos
a pinch of salt
a pinch of chilli flakes
1 tbs lime juice
1 tbs coconut nectar (or a couple drops of stevia)

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Homemade Feta Cheese

Ingredients

• 10 litres raw milk
• 1/4 tsp mesophilic culture
• 6 ml liquid rennet
• cheese salt
• whey/brine solution

Method

1. Heat the milk to 31deg C.
2. Add the culture, stirring to combine.
3. Cover and allow the milk to ripen for 1 hour.
4. Add the diluted rennet and gently stir for a few minutes.
5. Cover and allow curd to form  (about 1- 1-1/2 hours).
6. Cut the curd into cubes (about 20 mm) and leave for 2 hours.
7. Drain the whey into a container and set aside.
8. Ladle the curds into the cloth lined frame.
9. Weigh down with a weight for about 1/2 hour.
10. Remove the weight and flip the cheese and leave for 2 hours.
11. Flip the cheese again and leave to drain overnight.
12. Next day cut up the cheese into 15 cm square pieces and sprinkle the cubes with the salt to taste.
13. Place in a bowl or box and allow to age for a few days (2 – 4 days) in the refrigerator, turning it a couple times a day to evenly distribute the salt.
14. Store it in whey or make a whey/brine solution, and place the cheese in the solution and store in the refrigerator.
15. Alternatively, you can marinate the feta in olive oil.

To make whey brine solution:  add 1/4 cup of salt to 1 litre of the reserved whey.

Note:  Without a feta frame:  Pour your curds into a colander lined with cheese cloth.  Tie the corners o the cheesecloth and hang the bag to drain for 4 hours.  Untie the bag and cut curds into cubes and sprinkle with salt to taste.  Continue as per step 12 & 13.

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Steak Tartare

A simple, nutrient dense meal!

Ingredients

• best quality grass fed beef fillet (allow 125 to 150 grams per person)
• egg yolk (1 per person), use only the freshest, best quality eggs, preferably pastured

seasonings

• spanish onions (finally chopped)
• salted capers (rinsed and chopped)
• gherkins (I used my own lacto fermented cucumbers)
• flat leaf parsley (finely chopped)
• chives (finally chopped)
• garlic infused EV olive oil
• Coconut aminos
• piment d’espelette
• salt & black pepper

Method

1. Trim the meat and chop it finely.
2. Add the seasonings (onions, capers, gherkins, parsley, chives, piment d’espelette, olive oil, coconut aminos, salt & pepper) according to your liking.
3. Form into a patty.
4. Place an egg yolk on top.
5. Serve with a side salad and thin slices of toasted sourdough bread.

To make steak tartare you need to use the best quality beef.  Fortunately,  we  have access to good quality, chemical free, grass fed beef directly from the farmer.  Our beef comes from Hawthorne Partnership (a father and son team) whose farm is located in Tannymorel  near the border town of Killarney, Queensland (see flyer below):  

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Ingredients

• 350g ricotta (homemade)
• 50g parmesan (grated)
• 1 egg (separated)
• 1 tbs basil  (sliced thinly)
• lemon zest
• sea salt & pepper

Method

• Preheat the oven to 180 C.
• In a bowl place the ricotta, egg yolk, parmesan, lemon zest, basil leaves and stir to combine.
• Add whisked egg white to the mixture  and gently fold until combined.  Season with salt & pepper.
• Spoon the mixture into well greased baking dish and bake for about 20 minutes or until golden.

For a delicious lunch serve it with olives & roasted cherry tomatoes!

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