Sally K. Norton

Vitality Coach, Speaker & Health Consultant

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Everyday Lemon and Olive Oil Dressing and Marinade

salad dressing

This dressing is in the style of a Caesar salad (but without eggs). It is so clean tasting we use it as our everyday “house” dressing. It’s certainly tastier than any commercial dressing you can buy. If you allow the flavors to mellow together for at least 30 minutes before dressing a salad, it will perform better as a dressing. It is important to use fresh lemon and high quality olive oil. You do not need to measure the lemon and oil, as this is a 1:3 ratio (three times as much oil as lemon juice).

Everyday Lemon and Olive Oil Salad Dressing and Marinade

  • Servings: 6 ounces (15 Servings
  • Time: 10 minutes
  • Difficulty: Easy
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Ingredients

2½ T fresh organic lemon juice (one lemon, usually)
1 – 2 cloves garlic (or use garlic infused olive oil for about 2 T of the olive oil)
2 – 3 tsp.  Dijon mustard
½ tsp. salt
1½ tsp. anchovy paste
¼ tsp. white pepper
6½ T organic olive oil

Instructions

Place the lemon juice and all the seasonings (except the oil) in an 8 ounce jar with a tight fitting lid and shake until the ingredients are well combined. Add the oil and shake until oil and lemon juice are completely blended. Refrigerate for future use. However, the dressing will keep for several days at room temperature. If using as marinade, increase the seasonings by about a third.

When you are preparing your salad, bring the dressing to room temperature, but keep the greens cold. Avoid pouring too much dressing on your greens. Serve your salad immediately after dressing it.

DSCN5963

Romaine Lettuce Head Bisected for Washing

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Fish or Seafood Broth

Fish broth and fish soup is the easiest of all soups.  Fish heads provide many nutrients including many minerals, especially iodine, which is necessary for healthy thyroid function.  Save up your shrimp shells for your broth (optional).

Fish or Seafood Broth

  • Servings: Makes 3 quarts, serves 8 - 12
  • Time: Prep time: 10 minutes Total Time: 4 - 20 hours
  • Difficulty: Medium
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Ingredients

3 lbs. of fish heads with or without the body skeleton, snapper or rock fish are good choices. Do not use oily fish types, such as salmon.

Shrimp shells, about 4-5 cups in volume (optional)

Cool filtered water, about 3 – 4 qts.
1 large onion
thyme, fresh– several sprigs or about 2 tsp. dried leaf
(for an Asian-flavored broth, use white pepper corns, an inch of fresh ginger root, and or other spices)
2 bay leaves
2 T each: rice vinegar and apple cider vinegar or lemon juice,
½ cup dry white wine
3 1-qt. canning jars with lids

Preparation

  1. Place the onion, herbs, fish heads, vinegar, and wine in a crockpot or large heavy pot on the stove top.
  2. Add filtered water.
  3. Set heat to medium-low. Bring to a light simmer.
  4. Lower heat and allow to lightly simmer for 4 – 20 hours. Note: the cooking time is not precise; adjust to fit your schedule.
  5. Set a large metal colander in a large bowl. Carefully lift the solids out of the broth pot into the colander using a long-handled pan strainer as sold at Asian grocery stores.
  6. Set out 3 very clean 1-quart glass jars. Set a metal canning funnel over a jar and place a mesh strainer in the funnel. Carefully ladle the hot broth into the jars, through the strainer. Watch to avoid over-filling the jars. Seal jars with tight sealing lids. Use a hot pad or damp cloth to safely grip the hot jars.
  7. Allow the bones to cool for 10 minutes then remove the meat from the bones. Meat can be used like canned tuna. Once cooled, discard the bones.
  8. Store the broth in the refrigerator for up to four weeks. If broth is very hot when poured into jars, it keeps a very long time in the refrigerator. If the broth is allowed to cool, it will only keep for four to seven days.
  9. Add salt when using to make soup or other dishes.


Fish Broth Getting Underway Thyme, Onion, Shrimp and Lobster Shells. Snapper Heads

Fish Broth Getting Underway
Thyme, Onion, Shrimp and Lobster Shells. Snapper Heads

Ladle Hot Broth Through Strainer into Jars

Ladle Hot Broth Through Strainer into Jars

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Chicken or Poultry Bone Broth

Having great chicken broth on hand makes excellent soups and gravies easy.

This method is designed to maximize the flavor and nutritional value of the broth. Using vinegar helps to draw minerals from the bones. The long simmer releases cartilage and minerals into the flavorful liquid.

Because making broth will extract whatever is in the bones, you should start with birds that were not raised on hormones and arsenic-laced feed.  It is best to buy from a local farmer with a flock that lives outdoors.

This unsalted broth has many uses. Add salt when using to make soup or other dishes. Use frequently.

Chicken or Poultry Bone Broth

  • Servings: 3 quarts
  • Time: prep+takedown: 30 minutes; total: 12-24 hours
  • Difficulty: medium
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Equipment Recommendations

If you have a gas stove, use a crock pot to make broth, not the stove top.

6.5 qt. oblong slow cooker or large stainless steal or enamel stock pot
Asian-style stainless steel perforated 6” broth spoon
6 -7” mesh broth skimmer
Wide-mouthed canning funnel
Case of quart or pint-sized mason jars for storing broth and soups.

Ingredients

One whole Chicken, or a combination of saved bones with some meaty pieces such as necks, or leg quarters; parts with lots of joints such as wings, necks, and feet . These “odd bits” add gelatin and nutrients, and are recommended.

Filtered water
¼ C wine, rice, or apple cider vinegar (or lemon juice, or ½ C wine)

Optional

Good chicken doesn’t need a lot of help to make a wonderful broth, however, I usually add a bay leaf. Other options: onion, or the appropriate spices for an ethnic base.

Instructions

  1. Place the whole chicken in slow cooker (or in a large heavy pot). Briefly set the pot lid to check that it will rest on the rim of the pot. If the chicken is too big for your pot, remove it and cut the chicken in half along the back and breast bone.

    Chicken in the Broth Pot

    • Add bay leaf and optional seasonings, as desired.
    • Add enough water to cover the chicken, approximately 1-inch below the upper rim of the pot. Avoid over-filling the pot which can create a hazard.
    • Add vinegar.
  2. Cover the pot and set slow-cooker heat to low. Allow to lightly simmer for 4 – 9 hours. Cooking time is not precise, adjust to fit your schedule. Check the heat after about 1½ hours to make sure that the simmer is not too strong. If using an electric stove, check periodically to adjust the heat setting and maintain water level.
  3. Set a large stainless steel colander in a large bowl. Lift the chicken out of the broth into the colander using the long-handled pan strainer. The chicken will be falling apart at this stage.

    Lifting Cooked Chicken from Broth

    Lifting Cooked Chicken from Broth

  4. Use tongs and a fork to remove the meat from the bones. Store the meat immediately in the refrigerator for later use in soup or chicken salad. (Use an airtight glass storage container.)
  5. Return all the bones and cartilage to the broth in the pot, along with the broth that drained through the colander. Add an additional splash (1 tbsp.) vinegar and resume a gentle simmer for an additional 6 – 12 hours, as convenient

    Chicken Bones Cooking after Meat is Removed.

  6. Use the long handle strainer to lift the bones into a large stainless steel colander sitting in a large bowl. Put the liquid from the bowl back in the broth. Discard the bones once they are cool.
  7. Carefully pour hot broth through a mesh strainer into 3 clean 1-quart canning jars using a metal canning funnel. Seal at once with tight sealing, clean lids.
  8. Wipe any spills off the outside of the jars. Allow jars to cool for about an hour. Write the date and “chicken broth” on masking tape placed on the lids, transfer to the refrigerator for storage. Note that this is not “canning” – the broth MUST be refrigerated.
  9. If the broth is very hot when poured into jars it keeps a long time unopened in the refrigerator (six weeks or even more). If the broth is allowed to cool before pouring into jars, or if you open it and only use part of the jar, it will only keep for about 5 -7 days.

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Fluffy Mashed Squash with Cheese

True comfort food is popular with guests, and excellent at Thanksgiving and other special occasions.  This dish is an excellent replacement for mashed potatoes. A half cup of mashed potatoes will likely have at least 50 mg of oxalate.  A half cup of this dish will have only 5-10 mg.  Bake and drain the squash a day or more before you assemble this dish.  It is worth the effort.

Fluffy Mashed Squash with Cheese

  • Servings: 8 (5 Cups)
  • Time: 1 hour, plus preparing squash
  • Difficulty: Medium
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Ingredients

1 shallot, minced
1 onion, finely diced
4 T clarified butter, divided
3-5 cloves (or more) garlic, minced
1 tsp. mineral salt
⅛ – ¼ tsp. cayenne pepper (opt.)
4 Cups drained winter squash puree (2 medium butternuts or 1 large pumpkin, baked, pureed and drained for 24 hours)
½ Cup firm plain whole milk yogurt (or full-fat sour cream)
4-6 ounces aged cheddar cheese, grated or chopped
½ red bell pepper (raw or roasted), diced (optional)

Instructions

    1. Preheat oven to 375°
    2. Heat 2 tablespoons of clarified butter over medium heat in a large (2½ quart) sauce pan. Add the shallot and onion and saute for 5-10 minutes or until slightly browned
    3. Reduce head, add the garlic, salt, cayenne pepper, and an additional 2 tablespoons clarified butter.  Saute for 1 minute
    4. In a large bowl combine onion mixture with squash, cheese and yogurt (or sour cream) using electric beaters or a large spoon.  (If the sauce pan is large enough, you can just use the pan.)
    5. (optional) Add the red pepper.
    6. Transfer to a buttered 1½ quart casserole dish. Bake covered for 20 minutes, then uncovered for another 10-20 minutes (30-40 minutes total).  The casserole should be heated through and the cheese melted.  The top can brown slightly.
    7. Variation:  Use 6-8 ounces of feta cheese, crumbled or grated, in place of the cheddar
Fresh out of the oven: fluffy mashed squash.

Fresh out of the oven: fluffy mashed squash.

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Chicken Enchiladas

These enchiladas are a good way to enjoy chicken meat left over from broth preparation. It makes use of Paleo Wraps, a delicious (but expensive) coconut “tortilla”.

Chicken Enchiladas

  • Servings: 10
  • Time: 30 minutes
  • Difficulty: Easy
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Ingredients

2 Tbsp ghee
1 medium onion, diced into ¼ inch
½ C cooked lentils
½ C cooked squash (or more, if desired)
½ C hot sauce
1 whole roasted red pepper, diced
2 tsp black cumin seeds (nigella sativa optional)
8 ounces grated cheese, divided into two parts for the inside and top of the enchiladas
1 pound cooked chicken, chopped or shredded
10 wraps (coconut Paleo Wraps work well)
⅓ to ½ C additional hot sauce for the top
Salt to taste

Instructions

  1. Preheat over to 350°
  2. Saute the onions in the ghee until soft
  3. Mix all remaining ingredients except the wraps, 4 ounces of cheese and the final hot sauce in the saucepan used to saute the onions.
  4. Roll ½ C stuffing into each of the 10 wraps, roll tightly so the filling goes all the way to the ends (very important for Paleo Wraps, which will burn otherwise) and line them up closely in a 9×13 baking dish
  5. Drizzle the second batch of hot sauce over the top and sprinkle on the remaining 4 ounces grated cheese
  6. Bake until hot and cheese is melted, about  15-20 minutes.  Watch closely to avoid burning the wraps

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Creamy Fruit Gummies

Commercial gummies are bright colors, these are not, because of the cream and pale fruits.  This is a fruit concentrate food; it is NOT low sugar or low carb.  Gelatin and cream lower the glycemic effect, but always be mindful of portions when treating yourself to sweets. You can make this in two stages, making the cooked fruit puree in advance. Makes 2.5 cups = 20 servings.

Creamy Fruit Gummies

  • Servings: 20 (2.5 cups)
  • Time: 2 hours (1½ - 2 hours for making the cooked fruit purée
  • Difficulty: easy
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Ingredients

3 cups mango or pineapple chunks (or combination), to make 1 cup fruit purée (see instructions)
⅓ C lemon juice (use lime juice if using pineapple)
1 Tbsp. raw honey
4 drops stevia or 2 Tbsp. dextrose
½ C unflavored gelatin (Great Lakes Unflavored Gelatin is from grassfed cows)
1 C heavy cream or coconut milk

Instructions

To make the fruit purée, cook 3 cups fruit in a sauce pan over low heat, stirring frequently, until reduced by half (the cooking will take at least an hour).  Run fruit through a food mill. Yields 1 cup purée.  You can make the purée ahead of time and refrigerate it.

Combine all ingredients except gelatin and heavy cream in a saucepan over medium heat.

Heat until warmed through, but not hot. Add gelatin and use a whisk or an immersion blender to thoroughly combine fruit and gelatin.

Remove from heat, and add the heavy cream.

Pour mixture into silicone candy molds or an 8×8-inch glass baking dish. Cover tightly and freeze 15-20 minutes on a level surface in the freezer, until the gelatin is set but not frozen.

Remove pan or molds from freezer and push the gummies out of the molds.  If using a baking dish, use a spatula to gently loosen the edges and part of the bottom of the gelatin from the sides of the dish. Gently turn it upside down onto a cutting board and let the gelatin fall out. Use a large knife to cut it into squares or strips. Refrigerate any leftovers in a covered glass container.

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Bubbly Bitters Cocktail

Recipe for a very simple refreshing “cocktail”. The good life could not be simpler.

Bubbly Bitters Cocktail

  • Servings: 1
  • Time: 2 minutes
  • Difficulty: Easy
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Ingredients

10 oz. chilled Sparkling Mineral Water bottled in glass
1/2 tsp. Aromatic Bitters, such as angostura (to taste)

Instructions

Pour sparkling water into a chilled stemmed glass, add bitters, and enjoy.

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Cauliflower Hummus

Serve as a tasty dip or spread, or as a side dish similar to mashed potatoes. You can use boiled, steamed, or roasted/baked cauliflower. Use fresh if you can, or frozen if you must. If you like garlicky hummus, add garlic. The cayenne goes a long way i this dish, taste before adding more. The weight of the cauliflower is given so you can scale the recipe to fit the size of the cauliflower you have at hand.

Cauliflower Hummus

  • Servings: 8-10 as appetizer, 5 as side
  • Time: 20 minutes (prep); 50 minutes (total)
  • Difficulty: Easy
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Ingredients

1 small head organic cauliflower, chopped into evenly sized pieces (1.75 lbs. purchased weight or 1.25 lbs. trimmed portion) or 20 oz. frozen cauliflower
2/3 Cup unsalted pumpkin seeds (3.8 oz)
2 T coconut oil, ghee or butter, melted (opt.)
3 T olive oil
3 T lemon juice
1 tsp. mineral salt (if seeds are unsalted)
1/8 tsp. cayenne pepper or a rounded ¼ tsp. white pepper
½ Cup (tightly packed) coarsely chopped cilantro leaves

Instructions

  1. Lightly roast pumpkin seeds in the oven for 3 to 6 minutes at 375°, watching closely and removing at the first sign of color.  Allow to cool.  A toaster oven works for this step, but you should reduce the heat and watch even more closely.
  2. Cook the cauliflower until very soft, either by boiling, steaming or baking. If using bake method to cook the cauliflower, increase oven temperature to 400°F. Toss the chopped cauliflower with melted oil/ ghee and bake covered in a casserole dish or a oven-safe large stockpot for 35 – 40 minutes, or until tender. Stir the cauliflower 3 times during baking; remove the lid for the last 10 minutes of the baking.
  3. Grind cooled pumpkin seeds in the food processor until they become a very fine meal.
  4. Add the cooked cauliflower, olive oil, lemon juice, salt and pepper. Process until you have a smooth paste.
  5. Add the chopped cilantro and process briefly to incorporate and chop the cilantro into smaller bits. Taste and adjust the seasonings.

The hummus will keep in the refrigerator for four days.IMG_4843

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Coconut-White Chocolate Candy

This recipe is more “fat” than “sweet”, and the coconut makes it a great source of healthy fats.  It works well as a special occasion or holiday treat (provided you don’t eat too much when it’s not a holiday).  Finding the ingredients can be a bit difficult, especially the edible organic cocoa butter; look for it online.

Coconut-White Chocolate Candy

  • Servings: 9-12
  • Time: 10 minutes (prep); 2 hours to chill
  • Difficulty: Easy
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Ingredients

4 oz. edible organic cocoa butter
3 oz. creamed coconut (AKA coconut butter or coconut manna; “Artisana Organics” brand has a nice texture)
2 tsp. orange blossom honey
¼ Cup organic sugar or coconut sugar
5 -8 drops liquid stevia
1 Tbsp. vanilla powder (find in candy-making stores or online; extract might work, but it yields a less attractive color and texture)
1 ¼ cup unsweetened coconut flakes, toasted to a light caramel color
dash pink Himalayan salt, plus additional salt for top

Instructions

  1. Melt the cocoa butter and coconut cream concentrate in a double boiler or a ceramic bowl atop a saucepan with heated water in it.
  2. Stir in remaining ingredients, including a dash of salt.
  3. Prepare your silicone candy molds with a light dusting of finely ground pink Himalayan salt.  Or, alternatively, if using a glass 13 x 9” baking pan, lightly oil it with coconut oil, Salt will also be added to the top the candy.
  4. Carefully pour candy mixture into the pan or candy molds. Very lightly dust the top of the sheet with salt.
  5. Set pan or pan with silicone molds into the fridge or freezer to solidify.
  6. Allow to chill for one hour or more.
  7. When solid, unmold or cut into squares, place in an air-tight storage container, store in fridge.IMG_4504

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Radio Program: Gut Health, Inflammation, and Oxalate in Foods

Check this out. I was recently interviewed about Oxalates and Health by Sunny Gardener on Lightly On The Ground Radio on 97.3 WRIR, in Richmond VA. This show aired on Aug. 12, 2015.

Sunny and I discussed the back bone of all disease: inflammation.  We cover the connection between changes in the bacteria in our colons and increased susceptibility to inflammation.  We touched on oxalates in foods as a possible contributor to gut health deterioration and inflammatory illnesses.

 

Thank you to WRIR’s Lightly On The Ground, produced in Richmond VA.

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