Sally K. Norton

Vitality Coach, Speaker & Health Consultant

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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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Cream of Cucumber Soup

Cream of Cucumber Soup

  • Servings: Makes 2 quarts (serves 8 as a first course, or 4 for lunch)
  • Time: 1 hour
  • Difficulty: Fairly Easy
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This simple summer soup has a delicate and sophisticated flavor and is easy to digest and mild enough for fussy eaters.  If you like cream of celery, you’ll love this soup. This is good hot or chilled; making it well suited for a picnic or work day lunch. This is an ideal use for those over-grown garden cucumbers.  For a touch of spring green color, retain about 10% of the peel on the cucumbers, if they are not waxed.

Ingredients

1½ lbs. organic cucumbers, peeled, seeded and diced
3-4 oz. diced onion (~ ½ onion) or ½ oz. chopped chives
4 T butter or ghee or part chicken fat saved from a roasted chicken
3½ cups rich homemade chicken broth (can use the pan juices from a roasted chicken)
1 tsp. Real salt (to taste)
white pepper (to taste)
1 C cream or 1 ½ cups milk or coconut milk
2 egg yolks (opt.)
¼ C chopped fresh chives (opt.)

Instructions

Sauté the cucumber and onion in butter or ghee for 10 minutes.

Add the chicken broth and simmer, covered, for 30 minutes.

Puree the soup; season with salt and pepper.  If using coconut milk, add it now.

Just before serving, add the cream or milk and egg yolks to hot soup that is off the heat. Do not heat the soup once the cream and egg yolks are added.

Garnish with chives and/or diced radish.

If eggs are not allowed, place a teaspoon raw butter on top of each serving before garnishing with chives.

Variation: Dill Soup. Add ½ C chopped fresh dill at the simmer stage.

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Taking Vitamin C? Try a Salad Instead.

If you are taking 500 mg or more vitamin C daily, there is something you need to know. Vitamin C (in excess) can become a toxin that can lead to kidney stones, arthritis, other pain conditions, and perhaps, compromised brain function.  For decades we have been told that vitamin C is good for us and may help prevent colds. But too much of a good thing can make trouble. (Research has not been able to confirm the theory that vitamin C supplements help to prevent colds unless you routinely engage in physically demanding work or endurance sports.) [Read more…]

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Chicken Liver Paté with Mushrooms

This is a classic, all-purpose snack, party food, and travel companion.  Make it a day or more before serving. (I do like to eat some when fresh and slightly warm – right out of the food processor to the plate.)

Unlike most loaf-style paté, this will keep in the freezer without much damage to its texture.  I suggest you keep some on hand in the freezer at all times!

Chicken Liver Paté with Mushrooms

  • Servings: 10 as appetizer, 4 as lunch entrée
  • Time: 2-3 hours, plus 4 hours to chill
  • Difficulty: Medium
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Although this is a fairly easy dish, allow 2 to 3 hours for preparation, because the onions sweat slowly and the livers must cool before you purée them with the butter.  If you are in a hurry, you can increase the heat to reduce the sauté time.  Do not rush hot livers at the purée step, however.

Ingredients

1 C diced red salad onion or yellow onion
8 oz. fresh white button or crimini mushrooms, cleaned, dry, sliced, divided
5- 6 T ghee or butter, divided for sautéing
2 garlic cloves, mashed
¼ tsp. dried yellow mustard powder
½ tsp. dried dill
½ tsp. dried rosemary powder
½ C white or red wine
½ tsp. sea salt
1 lb. chicken livers

1 T fresh lemon juice (or use lemon verbena and 2 tsp. white wine vinegar)
4 T butter

Instructions

  1. Melt 2 T ghee or butter in large skillet. When hot, add the onion. Stir until the onions begin to brown.
  2. Turn the heat to very low and allow the onions to sweat and caramelize for 20 minutes.
  3. Turn up the heat, push the onions to one side, add 2 T butter to the same skillet. When butter foams, add about 2/3 of the mushroom slices and brown the mushrooms on both sides. Move them to one side.
  4. Lightly brown the remaining mushrooms. Stir the onions and mushrooms together, turn the heat down to low, cook for 5 minutes more.
  5. Add the garlic, mustard, and herbs. Add the wine to deglaze the pan. Scrape up the flavorful bits as the liquid reduces for few minutes. Remove the seasoned vegetables from the skillet into a large covered bowl.
  6. Add 1 – 2 T more ghee or butter to the skillet. When hot, add the chicken livers, sprinkle the salt over them and cook them about 4 minutes on each side, until browned and slightly pink on the inside. Do not overcook.
  7. Transfer to the bowl with the onions. Allow the livers to cool to room temperature – this is an essential step.
  8. Use a food processor fitted with a metal blade to process the mushrooms, onions, herbs, chicken livers, lemon juice, and butter to a mostly smooth paste.
  9. Place in mold or crock, or small containers such as 4 ounce mason jars, and chill completely. This is best if made at least a day ahead. Freeze any portion that will not be used up in 5 days.
  10. Chill at least overnight, but preferably for a day or two.  Soften the paté at room temperature for 30 minutes before serving.
  11. Serve at room temperature, or slightly chilled with cut up raw vegetables (lettuce ribs, radishes, cucumber slices).

Optionally garnish with crispy fried sage leaves. Feel free to top with melted clarified butter before chilling. This makes it look nice.

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Coconut Truffles with Watermelon Seeds and Pineapple

Coconut-TrufflesHere is a fun way to add a bit of needed healthy fats to your diet, and treat yourself in the process. The truffles have just a hint of sweet. They must be chilled. These can be made into “egg” shapes for spring time.

Coconut Truffles with Watermelon Seeds and Pineapple

  • Servings: 10; 20-25 truffles
  • Time: 25 minutes
  • Difficulty: Medium
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Estimated oxalate content is 1.5 mg total oxalate per truffle (3 mg/ serving)

Ingredients

3/4 C raw, sprouted watermelon seeds with salt (3 oz.) (Go Raw brand)
1 C unsweetened finely shredded coconut, lightly toasted, divided (3 oz.)
1 oz. unsweetened dried pineapple, chopped (cut with scissors)
⅓ C cold butter or ½ C cream cheese
⅓ C coconut butter (Coconut manna) (3 oz.)
2 Tbls. Date Lady Brand Date Caramel Sauce
or 1½ T dextrose
¼ tsp. almond extract (opt.)

Instructions

  1. Set aside on third of the toasted coconut in a wide shallow bowl for rolling, later.
  2. Place the watermelon seeds in food processor with metal blade. Run the machine until the seeds become pasty.
  3. Add the chopped dried pineapple. Pulse the pineapple and seeds to combine and reduce the pineapple to very fine bits.
  4. Add the remaining ingredients, except for the coconut, run the food processor until everything is well combined.
  5. Add 2/3 of the toasted coconut flakes, pulse to mix. Remove truffle dough to a covered bowl and place in the refrigerator for 15 – 20 minutes or in the freezer for about 5 minutes.
  6. Use a small cookie baller to make balls (1 tsp. of batter each) Roll in the coconut.
  7. Refrigerate to set them and let the flavors mingle. These are best if they are made a few days in advance.
  8. Serve at a cool temperature. Don’t leave them in a hot car, or they will melt.
  9. They will keep for about 10 days in the refrigerator, or for a year in the freezer if tightly packed in an air-tight container.

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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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Tarato – Cold Yogurt Soup with Buttered Pistachios

Tarato - A cold soup with buttered pistachios

Tarato – A cold soup with buttered pistachios

This creamy, crunchy soup is popular in Israel but comes from Bulgaria. The cold soup is especially nice in hot weather and travels well for lunch, picnics, and potlucks. Toasting the pistachios in butter gives this soup its special and yummy character. Go easy on the nuts if you are a low-oxalate dieter.  

Cold Yogurt Soup with Buttered Pistachios

  • Servings: 3
  • Time: 20 minutes prep, 45 minutes to chill
  • Difficulty: Easy
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Contains about 9 mg oxalate per serving (calcium in yogurt may reduce oxalate absorption).

Ingredients

2 C plain yogurt (preferably homemade from raw milk)
1 C cold water
1½ T olive oil or sesame oil
2 tsp. red or white wine vinegar
1 T sliced shallot or onion (opt.)
¼ tsp. dill weed (opt.)
½ tsp. salt
Dash white pepper
1 large or 2 small cucumbers, peeled, seeded, and sliced (9mg oxalate)
2 tsp. clarified butter (ghee)
2 T shelled pistachios, lightly chopped (9mg oxalate)

Minced chives for garnish (opt.)

Instructions

  1. Mix first 8 ingredients in a blender until smooth.
  2. Add sliced cucumbers, mix briefly to chop in the cucumber slices.
  3. Chill soup in refrigerator for 45 minutes or more.
  4. Melt the clarified butter in a small pan, add nuts, and sauté for 4 minutes or until lightly toasted.
  5. Serve soup in bowls, and spoon nuts on top of each serving.
  6. Sprinkle 1 tsp. minced chives over each bowl (opt)

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Chicken Liver Paté with Apple and Sage

Liver Paté is perhaps the best way to serve chicken livers:  even people who won’t generally eat organ meats can’t seem to get enough of it.

Note that this recipe is not alcohol-free. The heat will cause the alcohol to evaporate.

Chicken Liver Paté with Apples

  • Servings: 1 ½ Cups
  • Time: 1 hour prep plus 4 hours to chill
  • Difficulty: Medium
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Ingredients

1 pound chicken livers
2 Tbsp. unsalted butter
6 Tbsp. bacon fat
1 C chopped red onion (or shallots)
1 garlic clove, chopped
1 large Gala apple, peeled, cored and chopped into 1/2 inch cubes
1 Tbsp. fresh sage leaves
1½ tsp. fresh thyme leaves
¼ C cognac or bourbon
1 tsp. salt
Freshly ground white pepper to taste

Instructions

  1. Melt 2 T butter and 2 T bacon fat in a large skillet. When hot, add the onion. Stir until the onions begin to brown.
  2. Turn the heat to very low and allow the onions to sweat and caramelize for 20 minutes.
  3. Increase heat to medium, and add garlic, livers, apple, sage and thyme.
  4. Cook, stirring occasionally, until the livers are just barely pink inside and the apple is soft (about 8 minutes)
  5. Empty the skillet into a large mixing bowl and chill the ingredients
  6. Deglaze the pan with the cognac, bring the liquid to a boil and continue to boil for 3 minutes or so, until the liquid reduces by half
  7. Pour the pan juices into the bowl with the liver and add the salt
  8. Allow the livers to cool for about 15 minutes, to nearly room temperature – this is an essential step.
  9. Once cool, use a food processor fitted with a metal blade to process the the mixture until very smooth, scraping the sides of the bowl occasionally to get everything incorporated.
  10. Transfer the paté to a mixing bowl and incorporate the remaining 4 Tablespoons of bacon fat.
  11. Add pepper to taste.
  12. Place in mold or crock, or small containters such as 4 ounce mason jars, and chill completely. This is best if made at least a day ahead. Freeze any portion that will not be used up in 5 days.
  13. Chill at least overnight, but preferably for a day or two.  Soften the paté at room temperature for 30 minutes before serving.
  14. Serve at room temperature, or slightly chilled with cut up raw vegetables (lettuce ribs, radishes, cucumber slices).

Optionally garnish with crispy fried sage leaves. Feel free to top with melted clarified butter before chilling. This makes it look nice.

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Pumpkin Seed and Raisin Party Mix

A quick and easy snack for parties or potlucks.

About 5 mg oxalate per serving.

Pumpkin Seed and Raisin Party Mix

  • Servings: 6
  • Time: 2 minutes
  • Difficulty: Super easy
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Make this dish at the last minute; if the seeds and raisins sit together for too long, the seeds absorb moisture and turn “stale”

Ingredients

1 Cup (120 grams) of sprouted raw pumpkin seeds with salt
6 Tablespoons (40 grams) of raisins

Instructions

  1. Put the ingredients in a bowl.
  2. Mix.
  3. Don’t eat them all before you get to the party.

Tip: To serve, set out individual servings in decorated Dixie cups.

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