Category: Articles and Recipes

Fermentation Is Easy

By - Food and Nutrition

By Joan Haynes, NMD

I’m a big gardener.  I’m a naturopathic physician.  I’m fascinated by microbiology and the impact of nutrition on good health.  Fermentation was inevitable, but, intimidating.  What a wonderful surprise to learn how easy fermentation is.

Fermentation is the process by which microorganisms – bacteria, yeast, and mold – transforms food and extends its usefulness.  It makes foods more nutritious, and delicious. Many of our common foods and drinks are fermented:  cheese, wine, bread, beer, chocolate, coffee, pickles, sauerkraut, yogurt and more.

I used the book Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods by Sandor Ellix Katz.  Much more than a cookbook – his stories helped me connect in a new way with the vital connection we have with what we eat.  Sandor is HIV positive and obsessed with fermentation.  He lives in an intentional community and has experimented time and again with recipes on the members.  His experiences and stories motivated me to give it a go.  Plus, I planted a big batch of cucumbers, and they were ripe.

The recipe I used was called Sour Pickles on page 50, which works for any vegetable. I only needed 4 items:

  • Vegetables
  • Salt
  • Water
  • Crock
  1. We got an old crock pot at a thrift store.
  2. I sliced up cucumbers, carrots, garlic cloves and added grape leaves*
  3. I poured the salt water over the veggies. (A little less than one TBSP of salt per cup of water.)
  4. Put a plate on top, weighted it, and covered with a cloth.

*Grape leaves are for the tannins which make the pickles crunchy

That’s it.  Check it every day.  It’s ready in 1 to 4 weeks, then refrigerate.

Wow, are they good!

5 Ways to Beat the Heat (the Naturopathic Physician’s perspective)

By - Miscellaneous

Joan Haynes, NMD

  1. Make sure you are staying hydrated.
    Dehydration is very common in our dry hot summers. The first sign of dehydration is fatigue, not thirst! The average 150 poundperson needs about 64 ounces of non-caffeinated fluid daily, more with hot weather &/or exercising. Avoid dehydrating beverages like alcohol, caffeine, and sugar-sweetened drinks. If you must have these treats, dilute dilute dilute!
  2. Electrolytes are your friends.
    When you sweat you lose electrolytes such as potassium, magnesium, calcium, and salt. You need electrolytes to maintain proper hydration levels (remember Gatorade?). A healthier alternative to Gatorade is Emergen-C packets added to water. This gives needed vitamins and electrolytes, in lots of different fun flavors.
  3. Heat intolerance?
    You may need to have your thyroid checked. Heat intolerance can be a sign of low or high thyroid function. If you are already taking thyroid medicine, you may be taking too much. Thyroid regulates metabolism, which produces heat. When it’s already hot outside, you may need less thyroid hormone. Check with your doctor.
  4. Hot flashes?
    If you are having brief but intense rushes of heat on a daily basis, you may be experiencing peri-menopausal or menopausal symptoms. These tend to worsen in the summer months. If you are female, in your 40’s or 50’s, and have been experiencing irregular menstrual cycles for several months, you may benefit from natural hormone balancing. Ask your doctor if hormone testing is appropriate for you.
  5. Consider losing weight.
    The bigger the body, the more heat it can produce. Fat is insulating, that’s why arctic mammals have massive fat stores.

For additional practical tips for your home and work environment see Real Simple’s article:
23 Ways To Beat The Heat.

Thai Scented Onion Soup

By - Recipes

Although this recipe seems exotic with galangal root, lemongrass and lime kefir leaves, it is really very simple and quick to prepare once you know the trick behind getting these ingredients and having them on hand.  Galangal root is a cousin of ginger with a milder flavor. Galangal root, lime kefir leaves and lemongrass are available at Asian markets. Because I frequently make this soup in cold-season, I purchased them in larger quantities and freezer them.  I slice the galangal root into thin coins and wrap them well before freezing.  Lemongrass stalks can be wrapped in plastic and stored in the freezer. This way they are ready to go when the first sign of a cold appears. 

Ingredients

  • 2 large onions
  • 8 ounces thin rice sticks
  • 6 cups home made or boxed chicken stock
  • 2 inches galangal root or 6-8 slices
  • 2 stalks lemongrass, cut into 1-inch pieces
  • 6 lime kefir leaves
  • 1 large carrot
  • ¼ cup chopped cilantro or parsley
  • Organic extra virgin olive oil or coconut oil
  • Sea salt
  • Optional for added protein: cooked diced chicken, shrimp or extra firm tofu
  • Sriracha sauce
  • Lime wedges

Instructions

  1. Soak the rice sticks in hot water for about 20 minutes to soften them.  When soft, drain and rinse well and set aside.
  2. Cut the onions from root to stem in long thin slices.  In a large skillet, sauté the sliced onions in olive or coconut oil over moderate-low heat until the onions are soft and sweet and just begin to develop a golden color. 
  3. In a soup pot, heat stock to a boil with galangal root, lemongrass and lime kefir leaves.  Reduce heat to a gentle simmer (just an occasional bubble breaking through the surface).  Simmer for 15 to 20 minutes to allow the flavors to infuse.
  4. Slice the carrot into matchsticks. Add carrots and sautéed onions to the simmered broth and continue to simmer for another 5 minutes.  Taste and adjust flavor with sea salt. 
  5. Just a few minutes before you are ready to serve, add the cooked chicken, shrimp or tofu if using. 
  6. To serve, add a bundle of softened rice noodles to each bowl.  Ladle the hot broth over the noodles, garnish with cilantro or parsley.  Serve with lime wedge to spritz into the soup and sriracha sauce.

Enjoy!

Shopping notes: 

At Oriental Market, which is just down the street from Boise Natural Health on Emerald at Orchard, they stock lime kefir leaves and galangal root in the freezer.  (They are tricky to find, so ask the clerk for help.)  Each Saturday, the Oriental Market gets a selection of Asian produce, including fresh lemongrass.   The lemongrass supply does not always last past the weekend, but they do have grated lemongrass in the freezer.  You can use a tablespoon or 2 instead of the fresh stalks.  Because the grated lemongrass is quite fibrous, tie it into a little cheesecloth, or place it in a tea ball and it will infuse beautifully.

Super-Easy Delicious and Nutritious Kale Chips

By - Recipes

By Anne Woodhouse, CHN

Craving popcorn? – salty, crunchy – but don’t want the starchy corn bloat afterwards? Even if you’ve never had kale before, try it this way, it’s worth the effort. Experienced kale eaters are often surprised they’ve never had kale so good.

Kale

Ingredients

  • 1 bunch kale (Curly or Dino Kale offer different flavors)
  • 1 Tablespoon olive oil
  • 1 dash sea salt
  • 1 pinch freshly cracked black pepper

Instructions

  1. Preheat the oven to 300F. Wash the kale thoroughly to remove any grit and pat with towels to remove the excess water and/or use a salad spinner. Rip the leaves of the kale away from the stems and discard the stems. You can leave the leaves in large chunks or slice them into ribbons. Uniformity in size helps them cook evenly.
  2. Drizzle with olive oil and toss to coat evenly. Lay the leaves out on a baking sheet (you can cover with parchment paper for easy clean up). Sprinkle lightly with salt and pepper.
  3. Bake the kale for about 20 minutes or so until crisp and the edges start to brown. After 10 minutes toss to ensure even baking. Allow to cool and then transfer to a bowl.
  4. Put in your favorite popcorn bowl, add more sea salt or spice to taste. Turn movie on. Enjoy! Variations: You can add some zest to the kale chips with a touch of cayenne, a sprinkle of Parmesan cheese, or a sprinkle of brewers yeast.

Basic Hummus

By - Recipes

Ingredients

1 can organic low sodium garbanzo beans rinsed 1/3 cup Tahini ¼ cup Olive Oil One clove garlic ½ – 1 teaspoon sea salt Juice of ½ a lemon (or to taste) Warm water

Instructions

Place all ingredients except water in the food processor and pulse until mixed, add warm water and blend until the consistency you want. Serve with cut vegetables or crackers, or add to your favorite wrap or sandwich. Enjoy!

Nutritional information

2 Tablespoon serving size: 51 calories, 3 gm fat, 3 gm carbohydrate, 1 gm fiber, 2 gm protein, 23 gm sodium

One Minute Muffin

By - Recipes

Low in carbs, high in protein and fiber. What a great way to start your day.

Makes one muffin

In a ceramic or glass (not plastic) coffee mug, mix well:

  • ¼ c. ground flax seeds or whole chia seeds
  • 1 t of cinnamon
  • ½ t of baking powder
  • 1 egg
  • 1 t of melted butter or coconut oil
  • ¼ t vanilla
  • Sweetener of your choice (5 to 10 drops of liquid stevia, 1 tsp honey)
  • Optional – a few nuts, dried fruit, frozen berries

Microwave for one minute. Out pops a steaming, delicious low carb, high fiber and protein rich muffin. Make sure you eat with a large glass of water to properly utilize the fiber.

Sweet Glazed Nuts

By - Recipes

Sweet Glazed Nuts

Ingredients:

  • 2 Tablespoon butter
  • 2 Tablespoon honey, maple syrup or a combination
  • 2 teaspoon vanilla
  • 1/8 teaspoon sea salt
  • 2 cup raw nuts (pecans, walnuts or almonds)

Instructions:

  1. Preheat oven to 300o F. 
  2. Lightly coat a cake pan or 8×8 Pyrex dish with ½ teaspoon of butter or oil or line the pan with buttered parchment paper.
  3. Combine the butter and honey in a saucepan and heat over medium heat until bubbly.  Add nuts and toss well to coat.
  4. Spread nut mixture into baking dish.
  5. Bake until nuts are golden and syrup bubbles – about 15 minutes.  Stir occasionally to break up clumps.
  6. Remove from oven and cool slightly; remove while slightly warm with a spatula.

Variations:  add ¼ teaspoon of cinnamon or curry or ginger for varied flavor options.

Nutritional information:  2 Tablespoon serving size: 113 calories, 9 gm fat, 5 gm carbohydrate,  2 gm fiber, 2 gm sugar,  3 gm protein, 38 gm sodium

Chronic Nasal Congestion and Sinus Infections

By - Sinus and Allergies

Joan Haynes, NMD

When sinuses are functioning normally, the mucus lining the cavity warms and moistens the incoming air and filters germs and particulates. But when the sinuses can’t drain properly, mucus accumulates making the area ripe for infection. An acute infection can often be treated with simple home care and immune-boosting strategies. However, chronic sinusitis needs a broader approach. In 1999, a Mayo Clinic study showed that almost 100 percent of chronic sinusitis patients tested positive for fungus. Chronic congestion caused by food or environmental sensitivities creates a perfect breeding ground for fungus and bacterial infections.

With my chronic sinus sufferers, I often begin with food allergy testing (to discover the source of the congestion) and a systemic antifungal protocol. We may also need to do an environmental evaluation, and improve digestion and stress response to improve overall health.

For an acute infection, you may want to try:

  • Allergy-Sinus Tincture (from BNH). 2 droppers-full every two hours. The herbs will thin the mucus, dry out the sinuses and fight infection.
  • Neti Pot. Irrigating the sinuses with a saline solution can reduce swelling and wash away irritants. The Rhino Horn is a great device and the instructions are very thorough.
  • N-acetylcysteine. 500 mg three times daily on empty stomach. Thins mucus secretions.

For chronic congestion and/or infections, you may want to try:

  • Food allergy testing either through an elimination-challenge diet or a food allergy panel.
  • Reduce mucus forming foods – dairy, refined flours, chocolate, eggs, fried and processed food.
  • Evaluation and treatment for fungal infection, including Candida overgrowth.
  • Regular use of essential oils, such as oregano, or combinations for respiratory health and immune boosting.

 

Edamame in the Pod

By - Recipes

Edamame in the pod

Ingredients:

  • 4 cups edamame in their pods (frozen)
  • Coarse sea salt or Kosher salt

Instructions:

  1. Boil 6 cups of water in a large pot, add ½ teaspoon salt.
  2. Add edamame pods and bring back to a boil, boil for 2-3 minutes.
  3. Drain in a colander, toss with the coarse sea salt and serve.
  4. Pop the edamame beans out of the pots and ENJOY! 

Health Savings Account

By - Miscellaneous

Joan Haynes, NMD

A Health Savings Account (HAS) makes a lot of sense for people who would  rather spend their money on alternative medicine instead of paying for insurance premiums for health care they don’t use.

In Idaho, Naturopathic Medicine and/or massage is covered by some, but not all insurance companies. Instead of paying high insurance premiums, many patients are opting for a High Deductible Health Plan (HDHP) along with a Health Savings Account (HSA). An HAS makes a lot of sense for people who rather spend their money on the kind of health care they want instead of paying for insurance premiums.

A HDHP, also referred to as a Catastrophic Health Insurance has deductibles ranging from $1000 to $5000 or more. HDHP are offered by many employers and can be purchased by individuals as well. There are many insurance companies that offer these programs.

Like a Flexible Spending Account (FSA), the HSA allows you to contribute tax-deductible dollars into the account and spend them tax-free on medical costs. However money in a FSA is lost if not used within a grace period. In a HSA funds roll over and accumulate year to year if not spent. HSAs are owned by the individual and most accounts accrue interest. HSA funds are used to pay for qualified medical expenses at any time without federal tax liability. However, beginning in early 2011, OTC (over the counter) medications cannot be paid with HAS dollars without a doctor’s prescription. BNH doctors can provide patients with a prescription.

Utilizing an HAS will help you get the kind of medical care you want. If you are going to pay for alternative medical care out of your own pocket, you might as well pay less.