Homemade Barbecue Sauce
* 2 to 3 tablespoons pastured lard, bacon fat or coconut oil
* 1 small onion, minced
* 2 garlic cloves, minced
* 1/4 cup tomato paste, preferably homemade
* 1/2 cup cider vinegar
* 1 cup blackstrap molasses
* 1 cup whole, unrefined evaporated cane juice
* 2 tablespoons fish sauce
* 1/2 teaspoon unrefined sea salt
* 2 tablespoons onion powder
* 2 tablespoons garlic powder
* up to 2 tablespoons chipotle chili powder
* quart-sized mason jar with lid
1. Melt up to three tablespoon pastured lard, bacon fat or coconut oil over a medium flame, then toss in the
minced onion and garlic.
2. Fry the minced onion and garlic in the hot fat until fragrant and translucent. Allow its edges to caramelize a bit.
3. Reduce the heat to low, then spoon about 1/4 cup tomato paste into the saucepan. Take care because the
tomato paste could splatter in the hot fat.
4. Stir one cup molasses, one cup whole unrefined evaporated cane juice and two tablespoons fish sauce into the
tomato paste. Continue to stir the sauce together until the molasses completely dissolves into the tomato paste
and the sauce becomes uniform in color.
5. Stir unrefined sea salt, onion powder and garlic powder into the sauce and continue to stir until the flavorings
are fully dissolved in the sauce.
6. Gently and incrementally spoon the chipotle chili powder into the sauce, tasting it periodically and adding only
as much heat as you can handle. Remember, the heat of the chili powder will increase as the sauce cooks and
ages, so it may be wise to under-season it.
7. Continue to cook over a low flame for another twenty minutes, taking care not to let the sauce bubble.
8. Pour the sauce into a quart-sized mason jar and place it in the refrigerator.
9. Allow the flavors to marry for at least a day before you plan to serve the homemade barbecue sauce.
YIELD: about 1 quart
TIME: about 30 minutes (preparation and cooking), 24 hours to set
NOTE: While you can serve it immediately, this homemade barbecue sauce can really benefit from a day to allow
the flavors to marry. If you serve it too soon, you will be able to distinctly identify the sauce’s prominent flavors
individually: molasses, tomato, fish sauce, but by allowing it to rest for a day before you plan to serve it, those
dominant flavors will mellow a bit as they marry together for a strikingly sweet and hot barbecue sauce. It will
keep, refrigerated, for six months or longer.
Smoky Peach Lacto-Fermented Salsa
Jams, Jellies, and Preserves
Cheese from Kefir
Cheese is most easily made from kefir. For a hugely extensive read on the subject of kefir and the cheese you
make from it click here, however, he does not cover my favorite kind of kefir, which uses no grains, so you can
start right away without finding a starter culture. Here’s how to do that: 1 tablespoon of raw honey in one quart of
raw milk. Leave this at room temperature for 12-48 hours, until it sours. It may take even longer for the first couple
of batches depending on your ambient temperature and your honey’s enzymatic activity, etc. The kefir is done
when it is sour, slightly thickened, and not yet separated into curds and whey. On the first batch, the results are
not usually very tasty, so you can take 1/4 cup of the finished kefir out as starter for your next batch, and then let
the rest sit until it separates, and even a bit longer. This will become your cheese. Start your second batch by
adding that 1/4 c kefir to a new quart (or two) of milk and waiting. Repeat for the third batch. You can expect a
great-tasting (less pungent) kefir on your third batch.
To make the cheese:
Do not use cheesecloth for cheese, because the holes are too big to use only a single layer and it is not reusable.
Instead, use unbleached muslin, which is cheap and reusable and has exactly the right filter size for cheese. Line
a colander with the muslin and set it in a large bowl so you can collect and save your whey for other uses. Dump
in all the curdled kefir. Don’t be alarmed if it smells very strong. As long as the smell is not like acetone or
particularly “gross”, you are on the right side of the microbial population. The sharpness of the smell (almost
burns your nostrils) decreases later in the process. It is fine (and often
important) to taste the cheese at any point in the process. Collect the whey that comes off immediately, and put it
in a jar in the fridge. then set the whole operation in your soaking cabinet (or on the counter) and leave overnight
to drain. When you come back to it, stir it to help it continue draining. Repeat this every few hours until the curds
are not very glossy. Remember to get rid of the whey in the draining bowl each time. You can dump it or save it.
Either is fine. Now salt your cheese to taste. The flavor will be quite unpleasant without salting, so taste it several
times after you’ve mixed each addition of salt in well. You want to get the salt
right! Next, pick up the corners of the muslin and gather them together, twist them all tightly together and twist up
the ball of cheese in order to squeeze out more moisture. Tuck the “tail” of the cloth under the ball and set it back
in the colander. Now, each time you visit your cheese, give it a little twist. You will be amazed at how much whey
comes out of that curd! Eventually, your cheese will dry, in its cloth, to be quite firm to the touch. Now you can
unwrap it and oil it all over with olive oil or butter. Do this each day for 2 weeks. This step prevents the growth of
surface mold. Then coat the entire thing with beeswax and put away to age for at
least 3 months. After the salting stage, you have a very nice, spreadable cream cheese which you can use with no
further attention. The cream cheese is great on soaked dough flat bread, which you can make with some of that
whey in the fridge.
Cream is fairly easy to skim, but even easier to buy, since skim milk is not really suitable for human consumption.
If you must skim your own, it is pretty easy to cut off the top of a milk jug once the cream has solidly risen (give it a
couple days). Or set it in a bowl to rise, to make skimming easier. To make butter, use an electric mixer. Start with
the cream at room temperature and beat it on the highest speed with your hand or stand mixer. It will go through
the whipped stage and start to clump after that, getting yellower all the while. You will begin to think it looks like
butter before it is butter. Don’t give up! Keep beating, periodically scraping down the sides of the bowl with a
rubber scraper. Then, fairly suddenly, the buttermilk will “fall” out. The first clue that this has happened is always
the feeling of splattering buttermilk on my hand. At this point, stop the mixer and look, and you will see the oddly-
colored buttermilk in the bottom of the bowl. Use a large spoon to press clumps of butter together off to one side
of the bowl. Pick up this
clump and form into a ball with your hands. Rinse it in a bowl of cold filtered water and then squash it again and
rinse it again. If the water is sufficiently cold, the butter should not stick to your hands. Rinse a few more times
until the buttermilk is all out. Stuff it in a jar, and there you go! Salt is also recommended by some, but I don’t
bother. I just add salt when I use it
A video on making raw mozzarella cheese
Heat 1 gallon of milk to 206 degrees and then stir in 1/4 cup cider vinegar. Then drain the curds into a colander
(you can get rid of the whey, it’s wasteful but there is no real usefulness in it because it is so acidic, except
apparently, if you want to feed it to acid-loving plants) for a few minutes. Put curds in a bowl. You can also add 3
tbsp soft butter and 1/2 tsp baking soda into the curd and mix but this is optional.
Hungarian Easter Cheese
2 dozen eggs
½ tsp salt
1 tsp vanilla extract
2 qt milk
Beat eggs, salt, sugar and vanilla together in a large bowl. Heat the milk slowly in a large saucepan. Add the egg
mixture and stir well. Cook until the cheese comes together in a ball (10-30 min). Line a colander with a
cheesecloth and drain cheese for 2 hours. Mold curds into a bowl and refrigerate.
Sunflower Sesame Crackers
Presented by Valerie Howells at the February 2010 meeting
1 cup each of sunflower and sesame seeds
A little bit of water – about 1/4 cup
salt to taste (optional)
In a food processor (or by hand if you’re game), create a sort of flour from the sunflower seeds. It will take about 2-
3 minutes for the seeds to break down and turn into a more flour-like consistency, although it will be thicker and
heavier than regular flour. Add the sesame seeds (and salt, if desired) and pulse a few times (or mix in by hand)
and then slowly add water, stirring or pulsing until a thick paste forms that can be rolled out. Between two greased
pieces of baking (parchment) paper, roll out the paste as thinly as you can. Remove the upper piece of
parchment. Lightly score the batter into squares with a sharp knife, and sprinkle with salt and pepper/herbs if
Bake at 350 degrees until golden and crisp, about 20 minutes, Allow to cool thoroughly before gently breaking
into squares as scored.
Shared on the Realnutrition Yahoo group – here
The amounts do not have to be exact. It is recommended that you use 2 or more kinds of liver. Pork/beef hearts
or beef tongue can be used. They are all rich meats. If introducing liversausage to picky eaters, try using more
‘meat’ and less liver. For pork belly &/or salt pork, you can substitute nitrate free bacon/ham (ends if available).
Remember to ask your butcher to grind these for you if you do not have a grinder. After in the kitchen left, I
added more onion powder, more ginger AND clove to the recipe on my last batch. I liked the extra flavor. I
changed it here to reflect the change I made.
Amount Ingredients 5 lbs meat total
728 g/1.6# Pork livers
610 g/1.36# Chicken livers
584 g/1.3# Pork Hearts
208 g/.46# Beef liver
100 g/.25# PorkBelly trims (mostly fat)
100 g/.25# Salt Pork (fatty bacon will do)
1 TBSP ground clove
2.5 TBSP Salt
2 TBSP Onion Powder
2 tsp Pepper
½ tsp Coriander
½ tsp Nutmeg
½ tsp Ground Mustard Seed
¼ tsp Sage
¼ tsp Marjoram
4 tsp Ginger
Working with Coconut Flour from ehow
How to Make
When wheat flour isn’t an option in baking, whether that is due to a gluten allergy or a low-carbohydrate lifestyle,
coconut flour is a viable alternative to a certain degree–plus, it’s high in fiber. Coconut flour cannot be substituted
cup for cup with wheat flour, as the resulting texture of the baked good is far too dense. Store-bought coconut
flours, such as from Bob’s Red Mill, can be more expensive than wheat flour. So instead of purchasing it, make
your own coconut flour from coconut flakes while also making a byproduct of fresh coconut milk.
1 cup unsweetened coconut flakes
4 cups water
- Soak 1 cup unsweetened coconut flakes in 4 cups water for several hours.
- Transfer the coconut and water mixture to a food processor and process until smooth.
- Strain the mixture through a cheesecloth; squeeze to get out the most liquid. This liquid is your coconut
milk Transfer the liquid to a container and refrigerate.
- Spread the pulp from the cheesecloth onto a baking sheet.
- In a 200-degree oven, bake the pulp until dry.
- Grind the dried pulp until you have a fine powder texture
How to substitute coconut flour for flour
- Use the same amount of coconut flour as wheat flour, but add one additional egg for each ounce of coconut
flour. This will help the flour to stick together.
- Mix coconut flour and wheat flour in baking recipes by replacing 10 to 20 percent of the wheat flour in the
original recipe with coconut flour, then adding an equal portion of water to coconut flour. You can also use
coconut oil or coconut milk instead of water.
- Add more sugar than required in the recipe. If you want to avoid adding more sugar, add more liquid.
- Grease your pan with coconut oil and lecithin to prevent cookies, cakes and so on from sticking.
- Watch the oven carefully. Recipes with coconut flour can take half as much time to cook as wheat flour
recipes at the same temperature.
Cilantro Chelation Pesto
4 cloves garlic
1/3 cup Brazil nuts (selenium)
1/3 cup sunflower seeds (cysteine)
1/3 cup pumpkin seeds (zinc, magnesium)
2 cups packed fresh cilantro (coriander, Chinese parsley) (vitamin A)
2/3 cup flaxseed oil
4 tablespoons lemon juice (vitamin C)
2 tsp dulse powder
Sea salt to taste
Process the cilantro and flaxseed oil in a blender until the coriander is chopped. Add the garlic, nuts and seeds,
dulse and lemon juice and mix until the mixture is finely blended into a paste. Add a pinch to sea salt to taste and
blend again. Store in dark glass jars if possible. It freezes well, so purchase cilantro in season and fill enough jars
to last through the year.
Cilantro has been proven to chelate toxic metals from our bodies in a relatively short period of time. Combined
with the benefits of the other ingredients, this recipe is a powerful tissue cleanser.
Two teaspoons of this pesto daily for three weeks is purportedly enough to increase the urinary excretion of
mercury, lead and aluminum, thus effectively removing these toxic metals from our bodies. We can consider doing
this cleanse for three weeks at least once a year. The pesto is delicious on toast, baked potatoes, and pasta.
Pancakes and Waffles Prep the night before
Presented by Dan Juffernbruch, June 11, 2011
Soured raw milk
Freshly milled flour
Use amounts called for in your favorite recipe
Mix ingredients together the night before making pancakes or waffles. Cover the bowl and leave at room
temperature overnight. In the morning, add remaining ingredients and proceed according to your recipe’s
Almond Flour Pizza Crust
Based on recipe I found at http://beyondthewheat.com/dinner/low-carb-gluten-free-yeast-free-pizza-crust/. This
makes as thin or thick a crust as you like. It can be spread it our quite thin. This recipe is 1/2 of the original.
1 cup almond flour
1/4 c coconut flour
1/2 tsp baking powder
1/8 tsp baking soda
1/8 tsp guar gum
half 1/4 cup olive oil
splash of milk (real milk or coconut milk)
Beat eggs and oil until thick. Stir in remaining ingredients (except milk).
Add enough milk so mixture resembles wet cement. Not thick but not runny. Maybe like a thick cake batter.
Grease pizza pan or line baking sheet with parchment paper or a silpat silicone mat. Spread batter out as
thin/thick as you’d like and smooth the top.
Bake at 400F for 10-15 minutes (depending on thickness) or until lightly browned and top springs back when
Remove from oven and load up with sauce, cheese, toppings as desired. Bake an additional 5-10 minutes or until
cheese is melted.
Remove from oven and let cool for 6-7 minutes before slicing and enjoying.