Bone Broth and Soups available!

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Become a broth club member this winter! I will be making broth weekly for 20 weeks from November 13-March 26th. The cost is $240 for 20 weeks. I use local, grass-fed beef bones from Mead Ranch and bones from pastured chickens fed non-GMO feed. I make my broth by simmering bones with filtered water, apple cider vinegar, carrots, celery and onion. The small amount of apple cider vinegar pulls the minerals from the bones into the broth. I don’t add salt so that you can add it to your preference.

I will have 2 delicious and nourishing soups available for purchase every week as well.    The soups will be made with bone broth and organic vegetables. Select fermented foods are available, too.

Contact me for more information or to sign up:                                                                           307-690-1502 or martha@mothernaturenutrition.com

Why drink bone broth?                                                                                                          heals the gut                                                                                                                                              rich in collagen for healthy skin, hair and nails                                                                              high in minerals including calcium, magnesium, and phosphorous                                          great for bone health                                                                                                                           anti-inflammatory

How to Use Your Broth                                                                                                          You can heat it, add salt, and drink it as a hot beverage which is especially good on cold winter mornings. You can use it to make a nutritious soup or to cook grains or to steam vegetables. It’s great to add to babies first foods. For adults, I recommend at least 1 cup a day and up to 3 cups a day for gut healing.

Disclaimer: This product is not intended for resale and is not licensed, inspected or regulated.

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The Dangers of Folic Acid Supplementation

I just got back from the Weston A Price Foundation’s annual conference. My third time attending the conference, I found it inspiring and informative as always. The best part, honestly, is the food. Many meals are included in the conference fee, and they are tasty and nutritious. There’s always slow-cooked meats, fermented vegetables, traditional sourdough bread, and lots of healthy fats in the form of butter and ghee. I leave each meal and the conference feeling nourished and satisfied.

One of the speakers I saw was Dr. Stephanie Seneff who talked about folic acid supplementation. She explained that folic acid is the synthetic version of the natural B vitamin folate. Most doctors recommend that pregnant women supplement with folic acid to prevent neural tube defects. However, it’s hard for our bodies to convert folic acid into folate. Supplementing with too much folic acid leads to high circulating doses in the blood.

Dr. Seneff got into some complicated chemistry during her presentation. But to keep it simple, folic acid differs from folate in that it is missing 4 hydrogen ions. These missing ions make the folic acid molecule oxidized which reduces nitric oxide in the body. Nitric oxide transmits signals between cells for communication as well as assists the immune system, regulates blood pressure, reduces inflammation, and increases endurance and strength. As you can see, nitric oxide is important and we don’t want to do anything that reduces it.

She showed results from several studies that show that excess folic acid has been linked to low birth weight and autism. Folic acid may also increase cancer risk. Also, having low B12 and high folic acid status leads to anemia and cognitive impairment.

So the risk from folic acid not only comes from supplements, but also from fortified grains in the United States. Since 1996, any enriched breads, cereals, and other processed foods will have added folic acid as well as synthetic iron and some other B vitamins. All of Europe except the UK has refused to enrich their grains with folic acid.

Dr. Seneff also discussed the interaction folic acid has with glyphosate, the active ingredient in Roundup. Since most non-organic grains are sprayed with Roundup and then enriched with folic acid, these two chemicals are found together in enriched grains. She theorizes that folic acid and glyphosate together contribute to celiac disease and autism.

Glyphosate harms beneficial gut bacteria which can make folate if we don’t get enough from food. Glyphosate also binds to heavy metals in the soil, damages red blood cells, and causes oxidative damage in the liver.

If you’re eating a whole food diet, it’s easy to avoid folic acid. Avoid breads, cereals, pastas, and any foods made with enriched flour. If you are taking a multivitamin, especially if you are pregnant, make sure to take a whole food vitamin that has folate, not folic acid. Another option if you are taking a B complex is to find one with methylfolate and other methylated B vitamins for easy absorption.

Stay tuned to find out more that I learned at the amazing Weston A Price Foundation conference!

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Breakfast Honcho Recipe

My friend Tim Bradshaw would make this hearty breakfast dish when we were on yurt trips in the Teton backcountry. I’ve adapted his yummy recipe to make it more nutrient-rich.

You get plenty of healthy fats from organic sausage, coconut oil, and cheese as well as sulfur from onions and garlic, vegetables of your choice, and pastured eggs. I like to use peppers or leafy greens like kale for my veggies.

I like to eat a slice of the honcho with a tablespoon of kimchi or sauerkraut. These fermented foods add beneficial bacteria, enzymes, vitamin C, and B vitamins.

It’s great to make this recipe on a Sunday morning and then have breakfast already made for the next few days. Just reheat in the oven for about 10 minutes while you walk the dog and breakfast is ready when you get back1

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Breakfast Honcho

Ingredients:
1 lb frozen hash brown potatoes or 4 small potatoes, grated
1 lb organic, farm-raised sausage
8 pastured eggs, whisked
1/4 lb raw cheese, grated
2 peppers, chopped (or other veggies)
1/2 onion, diced                                                                                                                                           1 garlic clove, minced

Instructions:

Brown the sausage in a skillet over medium heat.
Remove sausage from skillet and saute the onion for a few minutes, then add the peppers and cook a few minutes more.
Remove onion and peppers from the skillet. Add the hash brows to the skillet. Then add the sausage and veggies. Pour the eggs in the skillet, then top with the cheese. Cover the pan and cook until the eggs have set, about 15-25 minutes.
Slice and enjoy!

 

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Bone Broth for sale!

Receive homemade bone broth and soups this winter!

Buy weekly at $15/ quart of broth and $20/ quart of soup.

Or… become a member this winter, save $, and receive broth and/or soup weekly!

December 1-March 29-18 weeks

Broth $216, save $54

Soup $306, save $54

Soup options will vary week to week and will be made with homemade bone broth and organic ingredients. Some options available include Cowboy Stew, Curried Squash, Thai Coconut Chicken, Carrot Curry, and Lentil and Kale.

Pick up at my house in Jackson every Tuesday afternoon.

Email or call me with questions or for more information. 307-690-1502

Why drink bone broth?

  • heals the gut
  • rich in collagen for healthy skin, hair and nails
  • high in minerals including calcium, magnesium, and phosphorous
  • great for bone health
  • anti-inflammatory
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Homemade Broth and Soup for sale this winter!

Receive homemade bone broth and soups this winter!

Buy weekly at $15/ quart of broth and $20/ quart of soup.

Or… become a member this winter, save $, and receive broth and/or soup weekly!

December-March-18 weeks

Broth $216, save $54

Soup $306, save $54

Soup options will vary week to week and will be made with homemade bone broth and organic ingredients. Some options available include Cowboy Stew, Curried Squash, Thai Coconut Chicken, Carrot Curry, and Lentil and Kale.

Pick up at my house in Jackson every Tuesday afternoon.

Email or call me with questions or for more information.

Why drink bone broth?

  • heals the gut
  • has collagen for healthy skin, hair and nails
  • rich in gelatin
  • high in minerals including calcium, magnesium, and phosphorous
  • great for bone health
  • anti-inflammatory
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Brussels Sprouts Salad

I’ve been loving Brussels sprouts lately! I found an amazing recipe online that I would like to share with you. With hard-boiled eggs, pine nuts, parmesan cheese, and a mustard vinaigrette, it has similar flavors to a ceasar salad.

Like other cruciferous vegetables, Brussels sprouts have cancer-fighting compounds called glucosinolates. In fact, a recent study found that Brussels sprouts have more glucosinolates than mustard greens, broccoli, cabbage, kale and cauliflower.

Brussels sprouts have lots of sulphur compounds which help with detoxification. Its key antioxidants are vitamins A and C and the mineral manganese as well as many flavonoids. Glucosinolates are anti-inflammatory along with vitamin K that’s found in the mini cabbages. Brussels sprouts are surprisingly high in omega-3 fatty acids, with 1 1/2 cups providing 480mg of ALA.

Shaved Brussels Sprouts Salad from www.chow.com

  • 2 tablespoons freshly squeezed lemon juice
  • 1 teaspoon finely grated lemon zest
  • 1 teaspoon Dijon mustard
  • 1 tablespoon finely chopped shallot(about 1/2 medium shallot)
  • 1/2 teaspoon kosher salt, plus more as needed
  • 1/4 teaspoon freshly ground black pepper, plus more as needed
  • 2 peeled hard-boiled eggs (see Game Plan note)
  • 1 1/2 pounds Brussels sprouts, discolored or tough outer leaves removed
  • 1/4 cup olive oil
  • 1/3 cup toasted pine nuts
  • 1 tablespoon finely grated Parmesan cheese, grated on the small holes of a box grater
    1. Combine the lemon juice, zest, mustard, shallot, and measured salt and pepper in a medium, nonreactive bowl; set aside.
    2. Grate the eggs on the large holes of a box grater; set aside.
    3. Holding on to the stem end of the Brussels sprouts, thinly slice them crosswise until you get within 1/2 inch of the stem. Discard the stems and place the sliced sprouts in a large bowl, breaking up the layers and discarding any tough pieces; set aside.
    4. While whisking continuously, slowly drizzle the oil into the shallot mixture until all of the oil is incorporated.
    5. Add the pine nuts and half of the grated eggs to the Brussels sprouts and drizzle with the dressing. Gently toss until combined. Let sit at room temperature until the sprouts slightly soften and the flavors meld, about 15 minutes.
    6. Toss the salad again to redistribute the dressing. Taste and season with salt and pepper as needed. Transfer to a serving dish, top with the remaining eggs, and sprinkle with the Parmesan.
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Deep Nutrition

Another inspirational read, Deep Nutrition by Catherine and Luke Shanahan takes a different twist on the importance of eating traditional, nutrient-dense foods. The authors argue that our genes constantly change based on the nutrients provided. Instead of the idea that our genes pre-determine our health, Deep Nutrition shows us that what we eat on a daily basis determines how are genes are expressed. I was most inspired when I read, “In fact, every bite you eat changes your genes a little bit.”

More importantly, we pass our genes (perfect or not) onto our children. Shanahan believes that each of us has the potential to be beautiful, smart and athletic. Even if the genes passed onto you by your parents weren’t ideal, you can change what you pass onto your kids by eating a nutrient-dense diet that allows your genes to express themselves better.

I want to warn you that she unveils some somewhat controversial ideas. Shanahan shows us that there is an ideal symmetry that all beautiful people possess. She demonstrates how younger siblings tend to become less attractive and healthy as their mother’s nutrient reserves are diminished with each child.

However, after explaining our ever-changing genes and symmetrical beauty, the rest of the book discusses how different foods affect our genes. She shares the 4 pillars that every traditional culture ate on a daily basis: “meat on the bone, fermented and sprouted foods, organs and other ‘nasty bits,’ and fresh, unadulterated plant and animal products.” For everyone, eating a traditional diet composed of these 4 pillars every day is our ticket to optimal health.

Avoiding toxic substances, namely sugar and vegetable oils, is also necessary to having the healthiest genes. Shanahan shows how trans fats in vegetable oils interferes with hormone expression and sugar interferes with hormone receptivity, explaining the rise in infertility in the western world.

Deep Nutrition ends with information in the appendix about how to include the 4 pillars in your diet as well as some meal plans and a couple of recipes. I can’t recommend Deep Nutrition enough, whether the traditional diet idea is new to you or you need re-inspiration from time to time as I do. An interesting and engaging read, the Shanahans reaffirmed the importance of eating well every day and staying away from sugar and vegetable oils to maximize my health and the health of my children and grandchildren.

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Eating on the Wild Side

I want to share a fascinating book I read at the end of 1014. It’s called Eating on the Wild Side by Jo Robinson. Jo Robinson is a food activist from Washington who is most famous for her research about raising cattle on pasture instead of in feedlots.

In Eating on the Wild Side, Robinson demonstrates her expertise on produce as she analyzes the antioxidant content of many different fruits and vegetables. She explains how vegetables have changed since they grew in the wild and now have become cultivated by humans. Most of the time, the nutrient content dramatically diminished when man started breeding tastier plants.

For example, the bitterness in wild greens is where their antioxidants and other nutrients live. As Robinson writes, “Our mild-to-a-fault iceberg lettuce, for example, has one-fortieth as many bionutrients as bitter dandelion greens. Calcium is bitter as well, so the calcium content of our modern greens is also relatively low.”

The good news is that Eating on the Wild Side tells us how to pick the most nutritious foods in the supermarket or farmer’s market. While the deepest colors are a good indication of having the most antioxidants, some vegetables, like cauliflower, may fool us. Cauliflower is one of the most nutrient-rich foods in the store with more antioxidants than cabbage and many cancer-fighting compounds. The colorful varieties of cauliflower have even more antioxidants than the white variety we are used to buying.

Robinson also explains the best way to store each type of vegetable and fruit and the best way to prepare them to obtain the most nutrients. The book is divided in to chapters about each type of fruit and vegetable. At the end of each chapter, she tells the best varieties of each type of produce to look for in the market and then summarizes the highlights in the “points to remember” at the end of each chapter.

One key tip I learned from Eating on the Wild Side is how to prepare garlic to get its maximum benefits. The cancer-fighting part of garlic is made when 2 other components, allicin and alliinase, combine together to make allicin. The 2 components only come together when you rupture the barriers between them by slicing, pressing or chewing and it takes 10 minutes for them to combine. So to get the most benefits of garlic, “chop, slice, or mash the garlic and then keep it away from heat the heat for ten minutes.”

If you like to dork out on nutrition facts or want to get the most nutrients from your food, then Eating on the Wild Side is the book for you. Did you know that Welch’s grape juice has more antioxidants than acai juice for a fraction of the cost? If you’ve read this book already, let me know what you think!

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Juice Pulp Pancakes

To combat the overindulgence of the holidays, I started juicing in the mornings again. Juicing helps detoxify the body and provides much-needed nutrients in concentrated amounts.

My favorite, go-to juice is made with carrots, celery, beets, ginger and apple. If I have extra greens or fresh herbs such as cilantro or parsley, I will add those, too.

I used to just compost the pulp leftover from juicing. However, I learned about a great new recipe using juice pulp at the GAPS practitioner training last May. You can use the pulp to make yummy, GAPS-friendly pancakes.

Juice Pulp Pancakes

pulp leftover from juicing                                                                                                                     2 eggs                                                                                                                                                          2 Tbls nut butter                                                                                                                              pinch of salt                                                                                                                                      butter or coconut oil for cooking

Combine all ingredients in a bowl. Heat the oil of choice in a skillet and cook the batter on both sides until browned. Enjoy with melted butter or fermented berry sauce. Yum!

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Your Personal GAPS Chef and Cowboy Stew recipe

Eating home-cooked food so you know what’s in it is essential if you are on the GAPS diet. Most restaurants these days don’t cook with healthy oils, organic produce and nourishing soup stock. The only way to know what’s in your food is to make it yourself.

Maybe you want to do the GAPS diet but you don’t have time to cook. I am here to help. I can cook nutrient-dense, GAPS-friendly meals in your home for you and your family.

I have many customizable packages to choose from. If you want fermented foods and bone broth only or 3 meals a day, 7 days a week, I can provide exactly what your family needs.

As a certified GAPS practitioner, I also offer grocery shopping, cooking lessons and nutrition consultations.

Contact me today to find out how I can meet your needs: 307-690-1502.

Here’s one of my favorite nourishing soups made with beef bone broth, grass-fed beef and organic veggies:

Cowboy Stew  *                                                                                                                                   
2-3 Tbsp ghee                                                                                                                                      
1 qt beef broth
1 Onion, chopped
2 Tomatoes, chopped
1 tsp Salt
2-3 Cloves of Garlic, crushed
1 Green Bell pepper, chopped
1 Red Bell pepper, chopped
1 Annaheim or Poblano Pepper, chopped
1 large Yellow Summer Squash or 1 medium Zucchini, chopped
1-2 tsp Cumin
1 tsp Oregano
1-2 tsp Chili Powder (optional)
1 lb grass-fed ground Buffalo or Ground Beef
1/2-1 cup chopped Cilantro, loosely packed (optional)

-Saute the onions in the ghee until they begin to soften. Add garlic and stir.
-Add spices and salt, and stir. Add the chopped peppers and yellow squash and saute for 5 minutes, or until they soften. Add a little broth if the vegetables start to dry.
-Add the meat and keep stirring to break up the meat. Once the meat begins to brown, pour in the stock and add the tomatoes. Bring to a boil and then reduce heat to simmer. Cover pot and let simmer for 30 minutes.
-Once finished, remove the heat and stir in cilantro if desired. Adjust seasonings to taste if needed.

*from Internal Bliss by Dr. Natasha Campbell-McBride
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