Recipes

 

RECIPES & Additional Articles

for

OverComing Gluten Intolerance

Kyle D. Christensen, DC, ND,MH  -  Western Botanicals, Inc. 2011

These Recipes are not just for the Gluten Intolerance but are healthy ways

to prepare food that should be used by everyone.

Recipes are not as important here as understanding the philosophy and techniques behind what you are trying to accomplish.  The reason that grains, beans, nuts and seeds can be store for long periods without going bad is because of some of these anti-nutrients.  Phytic acid for example offers a protective coating preventing germination and sprouting.  Enzyme inhibitors prevent enzymes from activating which start the growing process.  When germinating a seed, we expose it to water, we expose it to warmth and sometimes cold after the warmth, then warmth again.  This is how nature works.  A seed (wheat, bean, nut) falls to the ground – the rain comes, the sun comes and the plant wakes up and begins to grow.  What happens with this soaking and warmth is these anti-nutrients (designed to keep the seed preserved) are finally broken down enabling the plant to grow.  Nutrient potential is unlocked and the seed is ready to either grow or be eaten.  Fast preparation of these foods do not allow sufficient time for these anti-nutrients to be broken down.  The vast majority of grains eaten today are not prepared properly and can result in poor absorption of nutrients, gas bloating and weight gain. Studies have shown that with proper fermentation of sourdough, gluten counts have gone from 75,000 ppm (parts per million) down to 12 ppm – which is well below the threshold making it safe for those with Celiac Disease.

These recipes are not intended for those who are currently suffering the symptoms of gluten intolerance or Celiac Disease.  Once your digestive tract has settled down and healed using the methods described in our Overcoming Gluten Intolerance Program, then and only then may we slowly and gradually re-introduce properly prepared foods.

Mineral-Rich Bone Broth

This recipe make approximately 64oz of broth depending on how much water, how much you reduce the broth and how strong you like the flavor to be.

Ingredients

• 4 quarts of filtered or distilled water
• 1.5- 2 lbs of beef knuckle bones (or any other kinds of bones/meaty bones/marrow bones) Talk to your butcher and see what they can get for you.  Sometimes the bones are sold as “dog bones”.  We also use the bones/carcass from chicken, rabbit, turkey, deer, and elk – whatever is available)
• 1 whole head of fresh garlic, peeled & smashed
• 2 Tbsp apple cider vinegar (organic, unfiltered- We like Bragg’s brand)
• 1tsp Sea Salt - or more/less to taste (I like Celtic Sea Salt or Real Salt)

Preparation

·      If you choose, you may brown or roast the bones/meaty bones first in a separate pan/pot if using a crockpot but this isn’t a necessary step. I don’t normally do it because it saves time/dishes not to and the purpose is just for more flavor which I don’t find necessary in this recipe. If you choose to, brown them in bacon fat or coconut oil before putting them into the water in the next step.

·      Place all ingredients in a 6 quart crockpot and set the heat to HIGH.

·      Bring the stock to a boil, then reduce the heat setting to LOW.

·      Allow the stock to cook for a minimim of 12 hours and up to 24 hours. The longer it cooks the better!

·      Turn off the crockpot and allow the stock to cool.

·      Strain the stock through a fine mesh metal strainer and throw away what you skim off.

·      Place the cooled stock into glass jars for storage in the fridge (for up to a few days) or freezer for later use.  You know you’ve done it right if once cooled your broth will gel up due to the high amount of gelatin. – Don’t worry the broth will liquefy when reheated.  You won’t have to eat cold beef jello.

You can use stock to drink any time of day or before a meal or as the base for soups, stews and in any recipe that calls for it!  Add more sea salt to taste. For additional variations use any other kind of animal bones you like, chicken especially will take less time due to smaller pieces. Add chopped veggies like carrots, celery, potatoes and onions for more flavor or variety.

A crockpot makes this recipe super-simple, but you can also use a large stock pot (hence the name) or an enameled cast-iron dutch oven type of pot.

Congee (Jook)

Another great food to calm the digestion down is call Congee or Jook.  Congee is the foremost of the “easy-to-digest” foods in Oriental medicine, used for all types of imbalanced digestion.  Congee is a thin porridge, which is often used as breakfast in parts of China.  There are many congee recipes available online, but I will give you the basic formula here:

I typically like to use brown rice, millet, quinoa or buckwheat (or a combo of any of these) as these are easy to digest and, usually, the least allergenic. Use a ratio of 1 part whole grain to 5 or 6 parts water.  To this, you can add various fruits, vegetables, spices or herbs. Then cook on low for several hours. (In a crockpot overnight on the “low” setting works well.)

Examples of ingredients to add to the congee would be ginger, cardamom, cinnamon, raisins, chopped carrots and apples. (These will add a touch of flavor and texture to the congee, but will still be well-cooked for easy digestion.) You can also put cooked congee through a blender to feed to infants and toddlers with “tummy problems”.

Soaked Oatmeal

To make oatmeal the old fashioned way, mix 1 cup of rolled oats with 1 cup of filtered water and 2 TBL yogurt, buttermilk, lemon juice or cider vinegar. Cover and leave on the counter overnight or for a minimum of 7 hours. It’s important for the oats to soak in a warm kitchen or cupboard, not in a cold refrigerator.

After soaking, add 1 cup of additional water and sea salt, bring to a boil, reduce heat, cover and simmer for several minutes.

Serve warm in a bowl with plenty of butter or cream. A whole natural sweetener and fruit or nuts can also be added.

You will notice how quickly soaked oats cook in comparison with nonsoaked. You will also notice how much more satisfied you feel eating soaked oatmeal and that you stay full longer.

Soaked Pancakes

Pancake batter is easily soaked by mixing 2 cups of fresh whole grain flour with 2 cups of filtered water and 2 TBL of liquid whey, sourdough starter, buttermilk, lemon juice, or apple cider vinegar.

After mixing, cover and leave on the counter overnight or for up to 24 hours. When soaking is complete, drain off any excess water, blend in:

 2 beaten eggs

1/2 tsp sea salt

1 tsp baking soda

2 TBL butter

Fry as usual using a healthy oil like ghee or coconut oil.

Brown Rice

While rice is gluten-free and lower in phytic acid than most other grains, soaking prior to cooking is still best for those with any type of digestive complaint.

To prepare, mix 2 cups of short grain brown rice with 4 cups of filtered water plus 4 TBL yogurt, buttermilk, lemon juice, whey or cider vinegar and leave covered on the counter for a minimum of 7 hours.

Bring to a boil, skim off any foam, reduce heat and stir in salt and butter. Cover tightly and cook on low for about 45 minutes. 

Soaking of Beans

Like grains, legumes contain phytic acid and enzyme inhibitors, and require a careful soak before cooking.

For kidney shaped beans, put beans, a pinch of baking soda and enough water to cover in a large pot and soak for 12-24 hours. For non kidney shaped beans like black beans and other legumes, soak with water and 1 TBL of cider vinegar or lemon juice for every cup of dried legumes used.

For maximum digestibility, it is best to rinse and refresh the water and baking soda or the acidic medium once or twice during the soaking period.

Once soaking is complete, drain, rinse, add fresh water and bring to a boil. Reduce heat, add a few cloves of peeled and crushed garlic if desired and simmer for 4-8 hours until soft.

If you’ve had trouble with bloating and gas from beans in the past, try the traditional method of preparation and notice how much more easily they settle in your stomach!

Choosing Breads

There are good quality breads on the market to buy that are sourdough and traditionally prepared. While more expensive than commercial brands, they are decidedly more filling so you will find that you eat much less!

To choose the best breads, look for sourdough or sprouted breads made from freshly ground, organic flour without any additives such as gluten, soy flour, or vegetable oils. Be aware that if a sourdough bread has yeast in the list of ingredients, that it is not a true sourdough loaf. The sourdough bread make has only three ingredients: organic flour, sea salt, and water.

Better yet, learn to make your own sourdough breads.  Once you have learned a few basic techniques, your breads will come out delicious, nutritious and exquisite! 

No Knead Artisan

Sourdough Bread

There are many versions of this recipe floating around.  The concept is so simple and the results are so delicious.  There are endless variations you can play with such as adding fresh rosemary, asiago cheese, chopped Kalamata olives, garlic or walnuts.

15 ounces of flour (3 cups) – start with half whole wheat and white

1/4 cup sourdough starter

1 & 1/2 tsp sea salt – you can use most any kind of salt but why would you want to?

1 & 1/2 cups of warm water.

·      Whisk flour and salt mixing thoroughly.

·      Add sourdough starter to warm water

·      Fold liquid mix to dry mix to form a shaggy ball.

·      Cover bowl with plastic wrap and let sit at room temperature for 12 to 18 hours.

·      Lay a sheet of parchment paper inside a skillet.

·      Turn out on to a well-floured surface and fold over twice. Remember this is NO KNEAD bread.

·      Form into a ball and place on parchment in skillet seam side down.

·      Lightly flour the top of the dough.

·      Make a couple of slices into the dough with a serrated knife (optional).

·      Cover loosely with plastic wrap.

·      Let rise at room temperature until loaf doubles in size (1 to 2 hours)

·      Preheat oven to 475 F with a cast iron Dutch oven pot with lid. Get a Dutch oven without legs that will easily fit into your oven. 

·      Remove Dutch oven and lid from oven.

·      Pick up the dough by lifting the parchment and lower into the pot.  Let excess parchment hang over the pot.

·      Cover the Dutch oven and return to oven for 30 minutes.

·      For a deeper brown loaf, the lid of the Dutch oven may be removed and bread can be baked for an additional 15 to 30 minutes or until the center of the bread registers 200 degrees using a probe thermometer.

·      Cool on a wire rack for two hours before eating, if you can wait that long.

The dough can be refrigerated for up to 2 weeks or until you are ready to bake.  Refrigerating will further develop the flavors.

Once you have the basic loaf mastered, begin experimenting with different varieties.

Additional Articles and References worth exploring

http://www.westonaprice.org/digestive-disorders/going-with-the-grain

http://www.gofrolic.org/gofrolic/food_blog/Entries/2008/11/28_Sourdough_and_Gluten_II.html

http://www.westonaprice.org/food-features/our-daily-bread

http://www.westonaprice.org/digestive-disorders/against-the-grain

http://www.westonaprice.org/beginner-videos/proper-preparation-of-grains-and-legumes-video-by-sarah-pope

What Should I Eat

As Follows are some lists on what we should eat and what we should not eat.  Make a copy and decide how committed you would like to be.  The benefits of eating healthy go beyond good taste and nutrition.  There is even a spiritual component to eating healthy foods.

 

Dietary Guidelines

 

1. Eat whole, natural foods.
2. Eat only foods that will spoil, but eat them before they do.
3. Eat naturally-raised meat including fish, seafood, poultry, beef, lamb, game, organ meats and eggs.
4. Eat whole, naturally-produced milk products from pasture-fed cows, preferably raw and/or fermented, such as whole yogurt, cultured butter, whole cheeses and fresh and sour cream.
5. Use only traditional fats and oils including butter and other animal fats, extra virgin olive oil, expeller expressed sesame and flax oil and the tropical oils—coconut and palm.
6. Eat fresh fruits and vegetables, preferably organic, in salads and soups, or lightly steamed.
7. Use whole grains and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid and other anti-nutrients.
8. Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.
9. Prepare homemade meat stocks from the bones of chicken, beef, lamb or fish and use liberally in soups and sauces.
10. Use herb teas and coffee substitutes in moderation.
11. Use filtered water for cooking and drinking.
12. Use unrefined Celtic Sea Salt and a variety of herbs and spices for food interest and appetite stimulation.
13. Make your own salad dressing using raw vinegar, extra virgin olive oil and expeller expressed flax oil.
14. Use natural sweeteners in moderation, such as raw honey, maple syrup, dehydrated cane sugar juice and stevia powder.
15. Use only unpasteurized wine or beer in strict moderation with meals.
16. Cook only in stainless steel, cast iron, glass or good quality enamel.
17. Use only natural supplements.
18. Get plenty of sleep, exercise and natural light.
19. Think positive thoughts and minimize stress.
20. Practice forgiveness.

Dietary Dangers

 

1. Don't eat commercially processed foods such as cookies, cakes, crackers, TV dinners, soft drinks, packaged sauce mixes, etc.
2. Avoid all refined sweeteners such as sugar, dextrose, glucose and high fructose corn syrup.
3. Avoid white flour, white flour products and white rice.
4. Avoid all hydrogenated or partially hydrogenated fats and oils.
5. Avoid all vegetable oils made from soy, corn, safflower, canola or cottonseed.
6. Do not use polyunsaturated oils for cooking, sauteing or baking.
7. Avoid fried foods.
8. Do not practice strict vegetarianism (veganism); animal products provide vital nutrients not found in plant foods.
9. Avoid products containing protein powders.
10. Avoid pasteurized milk; do not consume lowfat milk, skim milk, powdered milk or imitation milk products.
11. Avoid battery-produced eggs and factory-farmed meats.
12. Avoid highly processed luncheon meats and sausage containing MSG and other additives.
13. Avoid rancid and improperly prepared seeds, nuts and grains found in granolas, quick rise breads and extruded breakfast cereals, as they block mineral absorption and cause intestinal distress.
14. Avoid canned, sprayed, waxed, bioengineered or irradiated fruits and vegetables.
15. Avoid artificial food additives, especially MSG, hydrolyzed vegetable protein and aspartame, which are neurotoxins. Most soups, sauce and broth mixes and commercial condiments contain MSG, even if not so labeled.
16. Avoid caffeine-containing beverages such as coffee, tea and soft drinks. Avoid chocolate.
17. Avoid aluminum-containing foods such as commercial salt, baking powder and antacids. Do not use aluminum cookware or aluminum-containing deodorants.
18. Do not drink fluoridated water.
19. Avoid synthetic vitamins and foods containing them.
20. Do not drink distilled liquors.
21. Do not use a microwave oven.
 

Blessings as you discover new and wonderful healthy foods.

 Dr. Kyle Christensen

March 2012

It's All In Your Head

In the year 2000, the Nobel Prize for Physiology and Medicine was awarded to Arvid Carlsson, Paul Greengard, and Eric R. Kandel for their work on memory and brain physiology.  What they would describe as Neuorplasticity and Neurogenesis.

 

 Let me explain this in terms that you and I can understand.  When we get exposed to a new image, be it a picture, word or new concept, the brain will establish a new pathway for that image.  When we get re-exposed this pathway is reinforced. Nothing new - we all know that repetition is the mother of memory.  This is why we repeat whatever it is that we are trying to learn (mental or physical) until it becomes ingrained into our brain.  From a brain standpoint, more and more pathways are created so that not only solid memory superhighway is created but massive tributaries so that even if the main highway is closed down, there are lots of back roads to get you to the destination. 

This is interesting because this is also how addiction works and is so difficult to overcome.  Once a neuronal pathway is established there are many many paths and many many new nerves created to go down that line.  We also have learned that once a pathway is ingrained in the brain, we are more inclined to travel down that path, whether it is the path of a harmful addiction, a self-defeating behavior or a positive good habit.

In a an excellent article entitled The Battle in Our Brains By Catherine Keddington Arveseth, she explains:

"...In this information age when messages, images, and information are coming at us almost faster than we can receive them, our brains are creating new neural pathways to accommodate the input. The first time we see an image on a screen (we’re not talking about pornography here, although it does apply) – like a blog page, a news feed, texts, or Facebook – our brain creates a new neural pathway to process that image. It is the same with new sounds or any stimuli to the senses, but let’s use the visual image for this discussion.

Input always travels the path of least resistance. So the second time we see the new image, it will travel the same route. And before long, the new neural pathway has been stimulated enough to “desire” of itself continued activation. A habit is born.

After that, when the brain is not currently occupied, we long for that image. That is why we constantly check our phones or email. That is why, when we have a free moment, we click onto a favorite blog, check Facebook, and tweets, or any other source of input we frequent. Without realizing it, we have begun to crave these places of input, hunger for them, to the point where they can surreptitiously dominate our time."

Because we live in a world of constant and fast paced stimulation to the brain, we begin to crave for constant input and information.  Add to this toxicity and poor nutrition (many of these toxic chemicals are known as excitotoxins), then we can begin to understand why our children can't focus and our adults are literally losing their minds.

She goes on, "Recent studies have also shown that when our minds are over-stimulated, we begin to make decisions without considering the consequences. Much of the time, these quick decisions are not the best ones for us. An abundance of “information” prompts reactionary responses and elevates feelings of anxiety." Many of the games and electronic entertainment condition us to make lightening fast responses and decisions. As a result, we are distract from much needed pondering time – time when our minds can reinforce more intuitive and spiritual pathways.

So this may all be fine and interesting, but let me give you something concrete that you can do. 

1) Putting the Good things In

Popular health guru, Jack LaLanne put it succinctly:  If it comes from God, eat it.  If if comes from Man, don't.  Apples - Yes. Doritos - No.  In addition, take Vitamin D-3 - 5,000 IU daily.  If you don't feel energetic and healthy take 10,000 IU daily.  Fish oil (so necessary for proper brain function) should be taken about 1,000 mg daily.  Eat fish as part of a healthy diet.  Take a whole foods vitamin mineral supplement daily, such as Earth's Nutrition or Bountiful Blend from Western Botanicals.  Pomegranate juice is one of the highest antioxidant there is and greatly benefits the brain, memory and your ability to think. Drink 8 oz daily.

2) Getting the Bad Things Out

The liver is the main organ for cleansing toxins from the blood stream.  Our Liver Gallbladder Formula is a good place to start.  You may also consider fresh cilantro - which is referred to "the poor man chelation therapy" for getting out toxic heavy metals from the body.  Sweating is a great way to remove toxicity from our bodies through the skin - sweating in sauna or from a good workout is "good medicine".  Also do not overlook removing toxins from the bowel with Colon Cleanse and through the kidneys with our Kidney Bladder Formula.

3) Programming

Our programming within the brain can be improved in large part by taking following the recommendations as listed above.  For Alzheimer Disease,  prevention research has proven that a daily crossword puzzle is very helpful to keep the mind sharp and active.  In addition, minimizing television and computers and particularly electronic games.  These all condition the brain for rapid fire thinking and promote quick response decision making, which as we've discussed earlier are often not the best.

 

One way to change the brain from one that is constantly racing and stuck in a rapid fire mode is by reading the scriptures. When you expose your brain repeatedly to images or sounds(if you are listening) of symbolic and deep intent, it will training your brain to ponder, contemplate, and discuss with others the intent and deeper means that can be found therein.  As you find your mind contemplating the scriptural message, your mind will begin to slow and steady rather than being so jerky and disjointed.  One method that many find effective is studying with a notepad handy.  As thoughts or impressions arise, jot them down.  These notes can be reviewed, then patterns, themes and trends can emerge.  Your notes are not to be a commentary of what you think a particular verse is saying, but rather feelings and thoughts that come to you as it pertains to your life during your study time. 

 

While a study of scriptural text may be effective for the adult mind, most children are not likely to have the maturity or discipline to undergo such an effort.  One activity that may be of benefit is listening to classical music through headphones.  Music that is interesting but is not reliant on a driving or heavy beat (like much of the popular music of the day) can allow the mind to focus and contemplate.  Enjoying favorite compositions repeatedly allows the mind to unravel the layers of music and discover the nuances beyond the melody.  And of course, avoidance of the super stimulating media is important to calm the hyperactive and alert mind.

We truly are engaged in a battle for our minds.  By taking supplements that support the brain, working to release toxins that are being held within the body and engaging in activities that support and reinforce a calmer mental climate, we can experience better mental health for ourselves and those we love.

Blessings,

Dr. Kyle Christensen
Western Botanicals, Inc. February 2012

Balance in an Unbalanced World

In respect to balance within the body, hormones seem to top the list for many of us.  The challenge is low energy and just not feeling good is common territory for many hormone imbalance problems.  However there are many additional signs and symptoms that can help you discover what may be the underlying cause of your problem.

Signs of Low Thyroid or Hypothyroidism

• Weight Gain
• Depression
• Dry hair and skin
• Cellulite
• Fluid Retension
• Constipation
• Cold hands and feet
• Thin or absent lateral (outside) third of eyebrow hair (look for this in friends and family)
• Female infertility
• Fatigue
• Slowed mental processes
• Hair loss
• Poor memory and focus
• "Brain Fog"
• Low libido
• Intolerance to Cold
• Abnormal menstrual cycles

It is estimated now that 2/3 of women suffer from hypothyroidism.  And this is off all age groups.

Signs of Low Adrenal or Hypoadrenia

• Non-restorative sleep - still tired after 10 hours of sleep
• Salt cravings - ever tempted to put salt on potato chips or bacon?
• Sensitive to heat and cold - poor temperature regulation
• Males have no chest hair or no hair on the side of their calves
• Thin or missing medial (inside) 1/3 of eyebrow
• Low blood pressure (usually)
• Dizziness or seeing spots when you stand up quickly
• Pupil doesn't stay constricted when a light shines in it for longer than 20 seconds
• Can't handle much pressure - gets overwhelmed easily
• Tendency to hypoglycemia or hypothyroidism
• Brown, "old age" spots on the skin - they are really adrenal spots

Signs of Hyperglycemia

• Skin tags
• Extreme exhaustion
• Loss of sex drive
• Frequent urination (to dilute high blood glucose)
• Excessive thirst (to compensate for urine loss)
• Burning urination and acetone breath
• Thickened, discolored toenails
• Bladder/vaginal infections, and fungal/candida problems
• Blurred vision
• Heart and Kidney disease
• Atherosclerosis

These are all signs that may indicate diabetes or that you may be leading up to diabetes.

By nourishing, strengthening and supporting our bodies using whole food herbal supplements, we can build healthier bodies and in doing so symptoms of disease or deficiency will not be necessary. Of course, these super supplements are designed to support a healthy diet.

Please let us know how we can help.

Dr. Kyle Christensen
Western Botanicals, Inc. 2012