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Yesterday's 8 mile hike was incredible. What a memory! The wind was energetic and gave enormous energy. We had figured it was about 60 mph, but after reading this article it might have been more. We literally felt like we were flying in some parts of our hike. After the hike we cooked organic food in the parking lot and drank shots of fire cider (non-alcoholic drink that is made with apple cider vinegar, horseradish, garlic, cayenne, onions, ginger and ginseng). At 6:00 pm we were all standing in the parking lot watching the trees stand against the wind or should I say sway as we drank High Vitamin C Tea. Capelook Out was the last hike in our Winter Series Hikes and it was a memorable for all that came. Next up the Spring Hikes

Big Waves and Wind For The Coast: 

.http://www.beachconnection.net/news/bigwwi021614_537.php

Please stop buying your drinks in plastic bottles!  

Side Note:  Gatorade and other sports drinks are toxic to the body! 

14.4 miles.... and a breakfast for champions,

Buffalo Veggie Soup

Thanksgiving Day Hike, we headed out with our heavy wool and layers of silk and wool..

Gorge wind, ice, black ice, dark hike, a few sun spots, cold cold wind, snow, ice, frozen muscles, epic fall in the snow with a shoulder row (saved my cup), many black ice falls, epic cold freezing wind, to cold to take pictures (I only took a few), to cold to make tea, finished right before it got dark...

Gave thanks for butt warmers and dreamed of a hot shower when we got home.

Wobbled out of the car, took a 30 minute hot, hot shower, hugged the wood stove and sipped on a hot cup of tea..

I used half a jar of my Invigorating Cream on me and a took a tincture that is used for nerves and muscles.  

14.4 mile and 7 hours...

Next day we felt good and made plans to go back out on Sunday.  

My husband wrote about our adventure: 

http://mountainwarrior.ning.com/profiles/blogs/do-you-know-my-wife?xg_source=activity

I had several request for my pizza dough recipes.  Here you go....

Awesome Organic Wheat Pizza

First Step:  Do this a day or two before your pizza day.

Poolish

4 cups organic unbleached bread flour or organic whole wheat flour 

4 cups cool water 

1/4 teaspoon yeast.  I prefer the Organic Rapuzel brand. 

http://internaturalfoods.com/brands/rapunzel-organic-fair-trade-foods.html

Combine all the ingredients in a mixing bowl large enough to hold the batter after is has doubled in volume. 

Beat or whisk for about 1 minute, until the batter is well mixed and quite smooth.  (Any remaining small lumps will dissolve when the final dough is mixed, if not before.) 

Cover the bowl with natural wax paper, and then a towel.  Keep out of draft and in a warm area. Leave it at room temperature for 3 to 5 hours, or till foamy and bubbly. 

Refrigerate the Poolish, well covered, overnight. 

Pizza Dough or Bread Dough

Make your poolish !!!!!, This has to be done a day or two before pizza day

3 1/2 cups organic unbleached flour or organic whole wheat

2 teaspoons sea salt 

1/4 tsp. yeast

2 Tbls. raw local honey

1/2 cup organic olive oil 

3/4 cup plus 1 tablespoon cool filtered or spring water

1 1/4 cup poolish sponge (above recipe) 

Combine all the ingredients in the bowl of an electric mixer with a paddle attachment (not a dough hook) or a mixing bowl.  If mixing by machine, mix on slow speed for 1 minute;  increase to medium speed and mix for about 12 minutes, till the dough is smooth and creamy.  The dough will be very wet, like a thick pancake batter .

 If mixing by hand, (this is what I do) beat with a whisk or spoon for 15 minutes. 

Cover the bowl with natural wax paper and a towel

Allow the dough to rise at room temperature for 3 hours, till bubbly.  

Refrigerate overnight;  it will thicken as it cools

Side Note:  You can make pizza at this point.  You do not have to refrigerate overnight.  Just flour up your counter spot real well and knead it until smooth

If you refrigerate over night: 

Turn the dough out onto a heavily floured work surface and use a knife or pastry blade to cut it into 3 to 8 pieces.  

You can make three 12 inch pizzas, eight 6 inch pizzas, or any number in between. 

Toss the pieces, one at a time, in the flour, gently round them into loose balls, and place them on the prepared pan.   Brush a little bit of organic olive oil  and cover.  Let the dough rise for at least 30 minutes before proceeding.

Dough can hold up for 2 days in the refrigerator, tightly covered. 

This dough can be made into french bread, make cinnamon rolls, a fruit roll, etc....

GLUTEN FREE PIZZA CRUST RECIPE

I used almond meal instead of ricotta cheese( I only did this for the guest that I had, had a allergy to dairy). 

Gluten Free Flour Blend 

1/4 cup millet flour

3/4 cup white rice flour (or use a mixture of brown rice and white rice flour)

1/4 cup sweet rice flour

1/4 cup arrowroot starch (or  tapioca starch)

1/2 cup tapioca flour

2 teaspoons guar gum

OR 2 cups of gluten free flour blend 

3/4 teaspoon sea salt

1 1/2 Tablespoons raw local honey

1 teaspoon honey for proofing yeast

2 1/2 teaspoons active dry yeast

3/4 cup warm water, (heated to 115 -120 degrees)

2 Tablespoons ricotta cheese, yogurt, milk, or  for casein free try almond meal 

2 organic eggs

2 1/2 Tablespoons olive oil

1/2 teaspoon red wine vinegar or apple cider vinegar

1 Tablespoon Honey

Note: If you like your pizza dough seasoned, try adding some Italian seasoning to the dough.  I put two tablespoons of organic Italian seasoning 

DIRECTIONS:

Mix the olive oil, ricotta cheese (if using almond meal, save and add to the dry ingredients), honey, and vinegar in a medium size bowl and set aside so the mixture comes to room temperature.

This mixture should not be cold when mixed with the dry ingredients.

Next,  in a separate bowl combine all the dry ingredients and sift together.

 In a separate small bowl, place your yeast and the teaspoon of honey. Mix with about 1/4 cup of the heated water, stir, and let it sit for a few minutes. Once you know the yeast is active, proceed with the recipe. 

At this point, you want to double check and make sure all your ingredients have come to room temperature.

Give the dry ingredients a few stirs. Add the egg, ricotta mixture to the dry ingredients and stir

Add the yeast mixture. At this point, gauge the liquid level. You want the dough to look like stiff cake batter. The dough should still hold the swirls after you stir it, but it should be shiny and not dull.

Add the rest of the water slowly until the right consistency is achieved. I used another 1/2 cup – making 3/4 cup of warm water total. Since different brands of flour and measuring techniques vary, it is best to eyeball this and add the water slowly to get the texture you want. You will get good at knowing what gluten free pizza dough is supposed to look like.

Cover and let rise for 1 hour 

Turn oven on 400 degrees 

Lightly brush olive oil in pan.   With a cake scraper, slowly spread the pizza dough batter  You want the batter to be evenly distributed.  To create a beautiful crust edge to your pizza dough cover your hands in olive oil and shape the edges like you want them. Or use the back of a metal spoon dipped in olive oil.  If you find your hands or spoon are  getting too sticky get a little more olive oil.  

Pre-bake crust for 10 minutes. 

Take out of the oven and then add toppings. Cook for about 7 minutes maybe more. If you want your cheese to brown, turn the broiler on for about 2 minutes before taking the pizza out. Be careful though because the pizza will burn if left too long- I recommend watching this process carefully!!

Makes 1 12-13 inch pizza crust.

Chocolate Zucchini Bread and Gluten Free Chocolate Zucchini Muffins: 

http://mcminnvillehealthdefense.ning.com/profiles/blogs/mountain-mama-wellness-box-ninth-week

Raw Seed And  Nut Spread

1/2 cup each, sunflower seeds, cashews, and almonds

1 Tbs. olive oil

1/4 tsp salt

1/2 Tbs miso

water to blend, about 1/2 cup

Soak the seeds and nuts overnight or for 8 hours.  Rinse and puree with the remaining ingredients in a blender until well mixed and of spread consistency.  Serve with raw veggies and crackers.  Makes about 1 3/4 cups

High Vitamin C Tea: 

4 parts rose hips

3 parts hibiscus flowers

2 parts lemongrass 

1 part cinnamon chips

2 parts elderberry (optional) 

1 tablespoon per 1 cup of water.  

Bring spring  water or filtered water to a boil.  Add herbs. turn on low (no boiling) simmer for 5 minutes.  Strain and enjoy. 

I like to  make this by the gallon in the summer time.  When it is hot I add honey to taste.  Let it cool strain and refrigerate.  

Also, in the late summer I like to add some elderberries to this recipe.  I add 2 parts elderberry to the above recipe.  

This High Vitamin C Tea recipe has a nice flavor that will remind you of cranberry juice with citrus undertones. 

Only  buy organic herbs!

Gluten Free Pumpkin Cupcakes: 

http://glutenfreegoddess.blogspot.com/2011/10/pumpkin-cupcakes-with-maple-cream.html

This is what my daughter Sophia did with this recipe: 

We never use potato starch.  Non organic potatos are very toxic, high contaminated with fungicides. 

Substitute:  tapioca startch

We never use xanthan gum:  It is not a food.  It is created in a lab...... 

Substitute:  guar gum 

Frosting: 

We never use powdered sugar... Yuck. really bad for your body. 

We would never use vegan cream cheese, toxic GMO Food.... 

Here is Sophia's Frosting recipe:

1 (8 ounce) package package cream cheese, softened

1/4 cup (1/2 stick) butter, softened (optional)

2 tablespoons ( or more to taste) maple syrup

1/2 teaspoon of real organic vanilla 

We usually do not put the butter in.  

Cream together cream cheese and butter in a large bowl with an electric mixer until fluffy. Gradually add maple syrup and vanilla and beat until well combined.

Lavender, rose petals, chamomile and lemon balm tea, potatoes, cabbage, collard greens, beets, onion,rosemary, sage, oregano, kale, nettle, salad mix (lettuce, bitter lettuce,dandelion,swiss chard,lemon balm, queen anne's lace flowers and nasturiums), cucumbers, zucchini, brassica mix, wild food of the week is Queen Anne's Lace (flowers, leaf  and green fruit) and celery

Wild Food Of The Week:  Queen Anne's Lace

Once you know how to safely identify queen anne’s lace, it’s a pretty versatile plant in recipes.  In the spring and fall, the roots may be dug up and eaten in the same manner as domestic carrots.  While these are quite flavorful, don’t expect them to be as big or tender as their orange commercial cousins.

If you enjoy the flavor of the leaves, they can be used either fresh or dried as you would parsley. Young flower buds may be added to stir-fries and skillet dishes.  Or the tiny flowers can be scattered upon finished dishes or in salads.  

You can also eat queen anne’s lace fruit (the tiny green or red bits that eventually dry into seeds).  Harvest the fruit of queen anne’s lace after the flowers start to curl into birds nests, but before they go completely brown.  Queen anne’s lace fruit has a strong flavor that is like an explosion of parsley with a long finish of citrus.

Side Note: Queen anne’s lace  is not a good plant for beginning foragers to try simply because of the risk of mistaking it with poison hemlock.  Never eat a plant which you cannot properly identify.  No harm ever comes from walking away; just consider it a learning experience.

Queen Anne's Lace Fruit 

For more information on wild foods: 

http://www.meadowsandmore.com/foraged-flavor

http://foragingandfeasting.com/

Queen Anne's Lace Jelly: 

http://www.eattheweeds.com/daucus-carota-pusillus-edible-wild-carrots-2/

More Information and Recipes For Queen Anne's Lace: 

http://www.carrotmuseum.co.uk/queen.html

Side Note: One of the recipes looks like a yummy wild carrot cake.  Please modify the recipe.

 I would not use tofu or  vegetable oil/corn oil.   These items are Toxic GMO ingredients. 

I would use organic sunflower oil, coconut oil or olive oil.  For the tofu I would use organic cream cheese or try organic coconut spread.  

Sage Pesto

Recipe from Rosemary Gladstar's book:  Medicinal Herbs, a beginners guide 

1/2 cup fresh cilantro leaves and stems

1/2 cup Queen Annes lace leaf fruit mix OR  parsley

1/4 to 1/2 cup fresh sage leaves, first time making it try the 1/4 cup version and if you would like it stronger than next time add more

3 cloves garlic

3/4 to 1 cup olive oil

1/4 to 1/2 cup sunflower seeds or walnuts or a mix

1/4 cup raw cheese (optional) 

Freshly ground black pepper and sea salt 

To make: 

Combine the herbs, garlic and olive oil in a blender or food processor and pulse until creamy.  Mix in the nuts or seeds and cheese (if using) and salt and pepper to taste.  

To use: 

Serve on toast or crackers, pasta, steamed grains, omelets, vegetables or organic meat.

Mushroom Lover's Special Treat:

Quinoa, Mushroom, and Sage Pilaf with Shiitake Crisps

The shiitake crisps are addictive, so you might want to make much more than theis recipe calls for 

For the shiitake crisps: 

1/2 lb shiitake mushrooms, stems removed and cut into 1/4 inch slices

1/4 cup extra virgin olive oil

Sea salt and pepper

For the pilaf:

1 oz dried porcini mushrooms

3 tabls extra-virgin olive oil

2 large shallots, minced

3 garlic cloves, minced 

1/2 red bell pepper, cut into small dice

1/lb mixed mushrooms, such as white, chanterelle, shiitake, or cremini, coarsely chopped 

2 cups quinoa, rinsed

3 Tbls minced, fresh sage leaves 

3 cups organic vegetable broth or water

1/4 cup organic red wine

sea salt and  freshly ground black pepper

2 Tbls chopped fresh, flat-leaf parsley, for garnish ( you could use Queen Annes Lace leafs)

2 Tbls chopped chives, for garnish

Preheat oven to 375 

To prepare the shiitake crisps, toss together mushroom slices, olive oil, sea salt and pepper in a medium bowl.  Spread mushrooms in a single layer on a baking sheet.  Roast in the preheated oven until crispy, about 20 to 30 minutes.  They will look much smaller and dried out.  

Set aside. 

For the pilaf, soak dried porcini mushrooms in hot water for 30 minutes.  Drain, reserving soaking water.  Chop mushrooms. 

In a large saucepan, sweat the shallots, garlic, and red pepper until softened.  Add mushrooms, including chopped porcini, and cook until their moisture has evaporated and they start to brown.  

Add quinoa and sage.  

Stir well to coat the quinoa with oil.  Add in broth, 3/4 cup of the porcini soaking liquid, and wine.  

season well with salt and pepper.  Bring the liquid to a boil;  Lower heat to simmering.  Cover pot tightly and cook for 15 minutes.  Turn off heat and let sit for 10 minutes.  Fluff quinoa with a fork.  

Put in a serving dish, sprinkle with parsley (or queen annes lace) and chives.  

Top with shiitake crisps.  

Makes 6 to 8 servings. 

Antioxidant Superstars

Rosemary, sage, thyme, and oregano are about the most antioxidant-rich foods on the planet thanks to their aromatic phenols.  Though these four have slightly different medicinal properties, they're all anti-inflammatory, circulation-enhancing, and immune supportive.  

Try these interesting beverage combinations.  

rosemary-lemon balm

rosemary lemon

sage - ginger

thyme-oregano-spearmint.  

Fresh herbs often have superior flavor, but the health benefits get stronger as they dry. 

Remember when you make a tea or herbal beverage, that if you are using dried herbs, you always use less than if you you fresh herbs. 

Lemon Balm:  Did you know that by adding a few leaves of lemon balm to salad increases the salad's antioxidant activity 150 - 200 percent?  They work as a team to refresh one another, enhance absorption, and boost activity. 

Tea Of The Week

Place bag of herbs in a gallon jug, with warm filtered water or spring water.  Stir in 4 to 6 tablespoons  of honey.  

Let sit in the sun for 8 hours

Strain and enjoy

Tea Mix Recipe

14 cups of  warm spring water or filtered water

8 heaping Tbls. lavender 

8 heaping Tbls chamomile

8 heaping Tbls rose petals

1 heaping handful of fresh lemon balm

If do not have fresh lemon balm add 1/4 cup dried lemon balm and a few lemon wedges. 

4- 6 Tbls. local raw honey

Put all ingredients in a gallon glass jar.  Stir until honey is dissolved.  

Sun infusion let sit in the sun for 8  hours

Lunar infusion let sit throughout the night

Strain and enjoy

Where To Order Your Herbs: 

http://www.mountainroseherbs.com/

Zucchini Chips:  http://www.freshbitesdaily.com/zucchini-chips/

Zucchini chips are a great snack when you got the munchies! 

If you have not made these yet, I strongly urge you to go for it and try this recipe. The are really good.  My 16 year old daughter made them and they are incredible!  She made up her own spice blend, it was a combination of garlic, pepper, sea salt and Italian spices.  

Mountain Mama Harvest: This weeks abundance: Collard greens, kale, comfrey, potatoes, onion, peppers, cucumber, zucchini, egg plant, green beans, carrots, sage mint tea, hops, stevia, tea mix of lavender cleavers, mint, parsley, celery, dill seed, nasturtium mix, nettle, basil, tomatoes ( roma, cherry, purple cherokee, green zebra) and cabbage  

Whew! Now it is  time to make a lot of herbal skin care products. Have a beautiful day 

Zucchini Pizza Crust: 

http://www.myhumblekitchen.com/2013/09/best-zucchini-recipe-ever-zu...

Honey Sweetened Refrigerated Pickles: 

http://www.realfoodallergyfree.com/2011/08/honey-sweetened-refriger...

Sweet Zucchini Relish: 

http://www.chicagotribune.com/lifestyles/food/sns-food-sides-zucchi...

Tomato Basil Salsa:

http://www.myrecipes.com/recipe/tomato-basil-salsa-10000000223735/

Information on Dill Seed:

http://wholespice.com/blog/?p=2222

Dill Seed Braid Bread:

http://www.tasteofhome.com/recipes/dill-seed-braid

Digestive Churan (dill seeds, plus you will need to purchase a few more seeds)

http://www.tarladalal.com/Digestive-Churan-31529r

Warm Dill Potato Salad: 

http://www.tasteofhome.com/recipes/warm-dill-potato-salad

Nasturtium Pesto:  

You need 6 cups nasturtiums.  Because you have about 2 cups of nasturtiums, I would add some nettle and basil to this recipe to equal out your 6 cups. 

http://www.gardenbetty.com/2013/01/nasturtium-pesto/

"Changing How You Eat, Will Change The World"... "If You Eat Bad Foods, Your World Is Toxic, Your Body Is Toxic, If You Eat Organic Nutritious Foods Your World Becomes Healthy...."

Prescription for Good Health

Choose it or lose it! 

Your health, that is..... There are more than four million tons of farm chemicals spread on U.S. soil every year..... 

The standard American Diet ( S.A.D.) has a hidden agenda.  Missing on the labels of most foods are the dozens of chemicals used to grow, make, or preserve that bit of something about to go into your mouth.  Just imagine your reaction if organic farmers could take back their native tongue, and their organic strawberries were simply strawberries again and their counterparts were called " chemical or genetically engineered or irradiated strawberries."  Their certified label would have to list the 25 or so chemicals or procedures that had become a part of the strawberries very makeup.   And they would pay for an annual inspection, instead of the organic farmer (Organic farmers pay thousands of dollars every year to "certify" their food that they grow).  With the label table turned around, I think chemical foods would die a slow death on grocery store shelves.  

Would you buy a carton of strawberries with a  skull and crossbones on it?  

Remember, what you can't see can hurt you. 

  If you do not belong to my CSA then make sure you are shopping the farmers market. Search the farmers markets for  organic produce and organic meat.

 If you have not done this yet, what are you waiting for?  Make a goal this week to get over to the next farmers market near you.  

This Weeks Farm Produce: Nettle, comfrey, fennel fronds, apple mint and nettle tea mix, basil, celery,  salad mix (nasturtiums, rose petals, sheep sorrel, Swiss chard, beet greens, spinach, lambs quarters, bitter lettuce, lettuce and baby kale), kale, collard greens, carrots, onion, beets, zucchini and  cabbage.

For those of you who have not figured it out I love different types of pesto.  Here is another version of an awesome nutritious pesto:

Kale and Nut Pesto

small bunch of kale (4-6 leaves, remove the thick part of the stems*)

1/4 cup walnuts, toasted or soaked dehydrated almonds or  soaked and dehydrated pumpkin seeds.

1/2 to 1 clove of garlic

1/4 cup olive oil (or more for a smoother pesto)

juice & zest of one lemon

salt & pepper to taste

optional: grated raw cheese, or organic parmesan 

Instructions

1. Bring a large pot of salted water to a boil. Fill a large bowl with ice and water.
2. Blanch kale for about 30 seconds, remove and place in the ice bath to stop the cooking process.
3. Dry the kale a bit, squeeze out some of excess water and set on a towel for a few minutes more.
4. Blend everything together in a food processor. Pulse to create a chunky pesto, blend longer to create a smoother one. Taste and adjust, adding more salt, pepper, lemon, olive oil, as necessary.

Kale and Basil Salad

4 cups finely chopped organic dinosaur kale
1 lemon, juiced
½ orange, juiced
2 tablespoons apple cider vinegar

½ cup finely chopped basil

½ cup diced organic red bell pepper
4 teaspoons hulled  toasted sesame seeds
1 cup chopped organic walnuts

1/4 cup chopped organic sweet onion

Optional:  You could add some chopped apples or orange slices

Wash the kale thoroughly, then roll up the leaves together tightly (like a cigar) and chop across the roll, making very fine ribbons. Unravel and place in a bowl. Add the lemon juice, orange juice, and apple cider vinegar, and massage the kale for a couple minutes (so it softens), then set aside. Chop the basil the same way as the kale, and add to the kale mixture. Chop the bell pepper and add as well. Add the sesame seeds and walnuts last, and toss everything together.

Notes: You may also use other types of kale, as well as collard greens. 

Cabbage and Bean Salad:

Ingredients
1/2 head small-medium green cabbage, very thinly sliced (about 4 cups), core removed
2 carrots, grated (about 1 1/2 cups)
2 ribs celery, diced or one  cup of chopped celery from your wellness box 
3 green onions/scallions, chopped
1/2 medium cucumber, peeled and diced
1/4 cup chopped fresh basil 
1 1/2 cups cooked organic garbanzo 
1 organic avocado, diced

1/2 of a organic red bell pepper chopped

Dressing:
2 lemon, juice from (about 1/4 cup)
2 tablespoons organic Dijon mustard
1 garlic clove, minced
ground black pepper to taste

Options:  If you want to add color, add in a little purple cabbage,

Directions
1. Slice the cabbage so that the strands are very thin, and place into a large bowl. Add to this the grated carrots, celery, onion, cucumber, basil, beans, and avocado. Toss.

2. In a small bowl, combine dressing ingredients and blend with a fork. Add dressing to bowl of vegetables and toss thoroughly. If you are making this ahead of time, add the diced avocado just before serving.

Mason Jar Sauerkraut:

I can't wait to do this one myself! 

Click on link below: 

https://www.youtube.com/watch?v=397Dua09VUI

For those of you who are  ready to get really serious with your sauerkraut skills: 

http://nourishedkitchen.com/homemade-sauerkraut/

Four Thieves Vinaigrette

Variations of this recipe have been treasured since Medieval times.  Legend has it that four grave robbers first used this strong antibacterial formula to protect them against the deadly plague.  Turning this classic remedy into a delicious salad  dressing helps the medicine go down easy. 

1/4 cup organic lavender flowers

1/4 cup organic sage leaf

1/4 cup organic rosemary leaf

1/4 cup organic thyme leaf

raw organic apple cider vinegar

organic extra virgin olive oil

4 cloves organic garlic, crushed 

sea salt and pepper

Place the herbs and garlic in a pint jar and fill to the top with gently warmed apple cider vinegar.  Use a piece of natural parchment paper under the lid to keep he vinegar from touching the metal.  Allow the vinegar concoction to extract for four weeks in a sunny window.  

Strain the vinegar into  a clean glass jar.

To make the vinaigrette, add 1 part vinegar to 3 parts olive oil.  Add the salt and pepper to taste.  Blend until well combined 

Zucchini Chips: 

http://www.freshbitesdaily.com/zucchini-chips/

Chocolate Zucchini Bread or Muffins 

1 cup rapunzel organic whole cane sugar

1 cup organic sunflower oil or coconut oil 

3 organic eggs

3 teaspoons vanilla extract

2-1/2 cups organic wheat, spelt or  organic white

1/2 cup organic baking cocoa

1 teaspoon sea salt

1 teaspoon baking soda

1 teaspoon ground cinnamon

2 cups organic shredded peeled zucchini

Optional:  1 tsp cinnamon, a pinch of all spice and a 1/4 tsp. nutmeg

• In a large bowl, beat the sugar, oil, eggs and vanilla until well blended. Combine the flour, cocoa, salt, baking soda, cinnamon; gradually beat into sugar mixture until blended. Stir in zucchini. Transfer to two 8-in. x 4-in. oiled loaf pans
• Bake at 350° for 50-55 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pans to wire racks to cool completely. 
• Yield: 2 loaves (12 slices each).

Gluten Free Chocolate Zucchini Muffins: 

Special Notes:  When we bake with Gluten Free Flour we never use products that contain (or when we make our own gluten free flour mix), potato flour or starch, soy flour, corn starch and corn flour.  We do not use these food products because they are toxic.  If you can find a potato flour or starch that is organic then go ahead and use it.  But stay away from the non- organic soy and corn products, they are highly toxic... Also, stay away form xanthan gum, it is made in a lab!

Stick with products that have guar gum.

2 cups sorghum flour OR gluten-free all purpose flour mix

1 1/2 teaspoons Guar Gum (don't add gum if using a GF flour mix that contains guar gum)

Never use products that have xanthan gum 

1/2 teaspoon sea salt

1 1/2 teaspoons baking soda

1/2 cup organic unsweetened cocoa powder

1/2 cup organic agave or Rapunzel organic whole cane sugar

2 large organic eggs

1/2 cup organic light olive oil

1 teaspoon vanilla extract

1/2 cup organic sour cream (for dairy free version substitute organic applesauce)

3 cups shredded unpeeled zucchini

Optional:  1 tsp cinnamon, a pinch of all spice and a 1/4 tsp. nutmeg

Preparation:

Congratulations to all that joined Seven Steps To Wellness Workshop.  Joining this class takes some serious commitment and it truly shows how strong you are for joining this class.  

You are working hard toward great accomplishment with your health and it gives me great joy to help guide you on your path to becoming a heather new you..   

First Class:  Tea time conversations,  book,  homework, food diaries and recipe handed out.   

Last night the little devils that speak in your ear were trying to talk me into taking a break.  They were yelling loud and clear.  They worked hard all the way through to this morning to get me to not hit my goal this morning.  

As I walked up the hill that headed toward the steep mountain I heard in broad day light the howling of a coyote.  For those of you who do not know the coyote is a symbol for being a trickster.  As I stopped and stood by the big evergreen tree I enjoyed the howl of this lonely coyote, understanding the message.  

It was a morning of tiredness, not wanting to work out and wanting to give in to those evil brats that were trying to take my dedication away.  Plus, my legs were burning way to early in my walk up.  

I was still going to get up that mountain and work on my forms.  The two little devils did talk me into just doing the 3 forms just 3 times and I would stop.  So they thought... 

As I was walking up I started to feel more awake, I moved slow enough to get the burning in my legs to stop.  At that point I pulled my dog Rocky and sped up. 

I found a shady spot to workout in, it had a bit of a hill, some gravel and some slippery wet grass.  I started with some rotations a few kicks and I was ready to do my forms.  

After I made it through my forms, the little devils were in for a disappointment because I found my energy and my positive angels.  I not only did I do my forms, I worked on my kicks, added a new kick to work on ( whirlwind)  and I worked on one of the forms 3 more times.  

The morning sun was beautiful and hot.  The smell of honey-suckle was filling the air with a combinations of evergreen, the mountain was showing her beauty, she gave me strength, through her beauty, fresh air and wonderful stereo sound of song birds.  

After my workout I drank my tea and  had a great conversation.  

When the little devils tell you to quit, tell them about the little train that could.  This is one person with MCS that is not stopping her life.  I am feeling very proud of myself.    

Now. I just need to catch up on my farm chores, it seems time is moving faster and I can not work hard and fast enough.  

Workout: 

10 front kicks right and left

10 straight leg kicks right and left

15 standing oblique crunches both sides

Pow Chow 3 x

Yet Sum 6 x 

Wah Lum Little First Form 3 x 

10 outside crescent kicks right and left

10 inside crescent kicks right and left

12 spinning inside crescent kicks right and left

7 whirl winds right and left.  

10 narrow push ups

10 wide push ups

Stretch

“It is far more important to know what person the disease has

than what disease the person has.” 

Hippocrates

In my life I really try to live by a statement that Hypocrites made,

" Let food by thy medicine and medicine be thy food"   

On that note, when I start my morning I think about what nutrients does my family need?  Is anyone needing something extra?  What illnesses are going around?  Have they been around sick people?  Has there been enough Sleep?  Enough exercise?  How has the water intake been?  Have we had enough veggies?   I ask these questions, because this is my health care, my insurance.   

It seems to me with the health care system being so flawed, people would work on being healthy.  Instead of new junk food business going up, we should  see more gyms, ski highs, kung fu schools, roller skating rink,  more farmers markets, more organic farmers, etc, because we have all become so active that, that is where the money is being made.   If America was truly concerned about health, health care and insurance then we would see fast food joints close, video game businesses  close, people becoming more active, obesity rates down,  and a pluthara of other diseases  down. . 

 It shows in my own town how unhealthy we are.  Just count all the fast food restaurants, the coffee shops, the AM/PM, etc. this shows where the money is being made.  We are not an active town, we are a town that has a very high percent of obesity.

 The so called health care system  has nothing to do with HEALTH.    The people in charge of naming it health care were brilliant.  If anything they have shown people the opposite of what true health is.   Now days most people do not even know what it feels like to be totally healthy.  Kids are taught at a very young age how NOT to be healthy. They are brought up on processed carbs, fruit, cheese slices, mac and cheese  and hot dogs. Parents are not taught how to raise their child starting at first foods and how to have them grow up with a wide palate.   They end up with picky eaters, due to this fact.  Plus, most adults do not eat good themselves, therefore the child learns from them.   

What we have in America is  Sick Care.  Our costs of Sick Care are high and the corporations are getting richer by the minute due to our lack of knowledge to be healthy.  Brilliant plan, of a handful of now billionaires that started in 1847....  

The Standard American Diet = SAD

There is no healing nutrients in the food pictured below.  All of this food feeds depression, anxiety, obesity, heart disease, cancer, gives low energy,  less brain power, sucks your immune system dry, gives diabetes, high blood pressure etc.  This is just a S.A.D

 This food pictured below takes away from your life. 

A few weeks ago Mr. Bronson and I took a back-packing trip.  This trip was to have a quiet place to think.  We sat high up on a view and came up with our own health plan.  What we need to implement in our life to stay healthy.   We set personal and health goals, these goals were set in the realm of mind, body and spirit.   Also, we worked out on a  wellness plan that I am excited to share once we get it solidified.  

One of our goals was to make eating food at the Kung Fu School easier for Mr. Bronson.  Pouring a hot bowl of soup and trying to eat it in-between classes is not easy.  By the time he can eat it, it is too cold to eat.  Therefore it gets poured back into the crock pot and he tries again.  This does not make a night of successfully eating healthy if you can only get a few bites in for the night.   One of the health goals we set was to have food at the school that is easier to eat in sound bites.   I love hearing the stories of Mr. Bronson showing the kids what he is eating.  I hope it motivates them to keep trying new foods. The post's on face book about food must be working because I am getting requests for recipes. I have decided to try to put some of the recipes down right away with the picture.  I have had requests (for years) for me to put a cookbook together.  I am just not sure where to start, I just need to buck up and figure it out. 

Pictured Below is one of our thinking spots.  

 Most of the meals you see Mr. Bronson eating, are made without recipes.   I will do my best to tell you what I did.  

When it comes to greens and salads you really can't mess up. The first thing you need is some really good quality tasting green veggies.  I have some of these growing on my farm and then I go to the Saturday Market in our town at the Grange.  We have our CSA Share from Growing Wild farm and I also purchase more greens from Dennison's Farms

Here is a list of great veggies you can pick up at the Saturday Market in our town.  If you do not live in McMinnville, you can find a farmers market near you by clicking on this link:

 http://www.localharvest.org/

Saturday Market Veggie List: 

Cabbage, collards, kale, beets, beet greens, leeks, fennel bulbs, carrots, salad mix, spinach, potatoes, onions, garlic, ginger, berries, arugula, turnips, winter squash, variety of mustard greens, swiss chard, variety of red sweet peppers and more.  

This food pictured below feeds your muscles, brain, immune system, keeps depression away, keeps disease away, keeps colds and flu away.  Just looking at the picture you can see life, it looks awake and full of energy.   This food gives life

Organic Turkey Salad: 

Big silver mixing bowl 

Chop a variety of greens, ( salad mix, kale, mustard, cabbage, spinach, swiss chard etc)

Shred  one or two beets

Shred 3 carrots

Finely chop 1/2 of a sweet onion

Toss 

Add organic meat of choice

Add seeds, walnuts etc. 

Homemade Organic Ranch Dressing 

About 1 1/2 cups organic butter milk,

about 1/4 cup organic olive oil,

about 6 plus shakes of organic balsamic vinegar,

about 1 tablespoon of organic lemon concentrate,

2 tablespoons of dill,

4 tablespoons of parsley,

1/8 cup finely chopped organic red onion,

1 tablespoon of paprika,

1 tablespoon of mustard powder,

1 tablespoon garlic granules,

lots of pepper and celtic salt ,

Shake, shake, shake, refrigerate.

Enjoy!

Chop up your greens, put in the a bowl, add nuts, seeds, carrots, beets, onion, organic meat and toss.  When it is time to eat add the dressing. 

If you want to build muscles, strengthen your heart and immune system, balance your blood sugar and have your body tuned-up, this the food it needs. 

Do you have a "Wellness Plan"?

 As much as you are concerned about not having insurance, shouldn't you hold that same concern for what you are eating and how much you exercise? 

Most people do not want to take a job unless it has good insurance, shouldn't you carry that same thought/energy for staying healthy?  

You say "NO" to jobs, if they do not  have good benefits, shouldn't' you say "NO" to food, that does not give nutrients, minerals, vitamins, life, and vitality?

Just Saying.... 

I want to help you, I want a healthy world, with healthy vibrant people. 

So, for the next couple of month's I am here to help those who are serious about putting a Wellness Plan together.  I can help you.  It is work and for some, hard work.  

It is commitment.   You can call me, e-mail me or Skype me.  Together we will  develop a plan to get you on the road to health, but, YOU have to implement the plan.  

This is the REAL HEALTH INSURANCE, that will keep those medical costs down.  

Only serious inquiries please.  

mountainmamamagic@gmail.com

503-843-1594

No Excuses: 

https://www.youtube.com/watch?v=LbKkkZNwmN4

"DON'T MAKE EXCUSES,

MAKE RESULTS" 

Mountain Mama Wellness Box:  

Lemon balm, tea mix (apple-mint, lemon verbena, calendula and cleavers), collard greens, swiss chard, kale, tomatoes, peppers, nettle,  potatoes, zucchini, broccoli leaves, celery seed, wild food mix (dandelion, yellow dock and sheep sorrel), kohlrabi, garlic chives, celery, basil, beets, onions and tops.

If you don't have a CSA/farm share, no problem, check out the organic farmers at your local farmers market.  Fall crops are starting to come in, that means it is time to up your intake of more green veggies.  It also means it is time to stop the sugar intake, do not increase your sugar intake with all the holiday goodies.  Sugar brings down your immune system!  

Again increase the green veggies, the beets, the turn-up greens, mustard greens, collard greens, cabbage, wild edible weeds, kohlrabi, etc...   

JUST A REMINDER...........

Think Twice Before You Support Wholefoods: 

http://tv.naturalnews.com/v.asp?v=B2DB9DDBCAAFBB5162760F0D61FD46FD

HAVE YOU MADE A GOAL OF NO FAST FOOD?  

YOUR BODY IS YOUR 401 K PLAN........

Zucchini Pineapple Bread: 

Wild Soup: 

Dandelion, yellow dock and sheep sorrel

Garlic chives, chopped

Celery, chooped

onions, chopped

1 tsp (or more thyme) 

1 tsp pepper

4 cups organic milk, (raw is best) never buy ultra pasteurized!  or Milk Alternative

2 tablespoons arrowroot or organic white flour

2 tablespoons organic butter 

Sea salt to taste 

Saute onions and celery then add chopped garlic chives. Cook about a minute

 Wash sorrel, dandelion and yellow dock and put in saucepan with a little water (not covered). Cook slowly for about 1/2 hour.  Strain and put in a soup pot. 

Add sauteed mixture

Put 4 cups of milk . Add 2 teaspoonfuls of butter and 2 tablespoonfuls of  arrowroot or flour (thoroughly blended to avoid lumps) to the hot milk.

Add thyme and pepper,  Cook on low for about 5 minutes, be careful not to burn. 

Enjoy! 

More on Sheep Sorrel:

http://blog.emergencyoutdoors.com/edible-wild-plants-sheep-sorrel-rumex-acetosella/

Kohlrabi and Kohlrabi leaves

http://www.thekitchn.com/top-five-ways-to-prepare-kohlr-60321

Kohlrabi leaves:  saute them like beet greens. Yummy! 

Sauteed Kale and Kohlrabi:

http://www.epicurious.com/recipes/food/views/Sauteed-Kale-with-Kohlrabi-354974

We like to eat ours raw.  Here is a great recipe below.  Remember if you do not have a certain ingredient, for any recipe, just omit it or get creative with what you have around the house.  

We also like to keep it simple and just slice it up and eat it raw.  

http://g0lubka.blogspot.com/2012/08/kohlrabi-avocado-salad.html

Garlic Chives

Barbecue Sauce: 

1 cup plain tomato sauce

2/3  cup organic shade grown strongly brewed coffee

1/4 cup molasses

1/4 cup apple cider vinegar

2 tabelspoons tomato paste

2 tablespoons coconut sugar or organic brown sugar

2 tablespoon organic unsweetened cocoa powder

2 teaspoons dijon mustard

1 or 2 chipotle chili pepper or  pepper of choice.  You can also roast them. 

 (never use green bell peppers)

4 shallots, or 1 large onion chopped

4 garlic cloves minced 

2 teaspoons finely minced fresh organic ginger root

1 teaspoon ground cumin

1 teaspoon garlic powder

1/4 teaspoon sea salt

1/4 teaspoon black pepper

1.  Saute, shallots or onion, garlic and peppers. 

2.  Add minced ginger to sauteed mixture, cook 2 minutes

3.  Put sauteed ingredients in medium size sauce pan. 

4.  Place all  the rest of the ingredients in a medium size sauce pan.  Stir adn combine. 

5.  Bring mixture to a simmer over medium heat.  

6.  Reduce heat and simmer uncovered, stirring occasionally, until mixture has thickened slightly about 10 minutes.  

7.  Remove from heat and let cool in the pan. 

Enjoy!

Saturday Morning Fire

A great place to sit and drink tea after harvesting this morning

Thankful for the abundance of produce! 

AND PLEASE REMEMBER....

This morning was a tough one.   The goal was to get up the mountain before the sun rise.   One very big reason is I am having a tough time getting to bed early.  The spring/summer days leaves me working outside till sun down.  For those of you who are paying attention, you know that the sun does not come down early.  We are heading towards the longest day of the year.  My life work on the farm is moving at a fast pace. 

Starting up that steep hill I noticed right away that my legs were tired and it was cold.  It was 39 degrees!  I had to put on two pairs of pants and 4 shirts.    Coldness like that makes you want to stay cuddled up in a warm blanket. 

During my forms and natural body workout the gravel seemed more slippery than usual and I felt like my eyes would not open all the way.  My eyes eventually opened up and my body moved a little better. I am incredibly thankful I have the mountain as my gym.  I am a nature woman and my mountain gym is a perfect match for me! 

I have set new goals for this week and I am on my path..  I will be stepping it up each week.  

Side note:  It is vitally important that we all exercise.   I would love to here what are your kung fu goals, fitness goals and eating health goals are ? 

Workout

All 9 forms 2 times through

10 front kicks

10 side kicks

15 standing obliques

10 straight leg kicks

10 outside crescent kicks

10 inside creasecent kicks

10 spinning inside crescent kicks

Different yoga moves

ab exercises

back exercises

20 push-ups, narrow and wide

Inner thigh workout

Stretch 

The sunrise this  morning, so beautiful.  Love my mountain gym! 

The question is whether we are to be tourist or participants in our heritage.  I am interested in the question, because I believe it to be an eminently practical one.  I do not believe that tourists can preserve anything, including themselves, for very long.  And one of the tragedies of the modern world is that it has made us tourists of our own destiny.  It has taught us to turn to the past for diversion rather than instruction.  It has taught us to look into our inheritance for curiosities rather than patterns.  

Wendell Berry 

This salad feeds the senses of smell and sight, as well as delights the taste buds.   This salad provides the body with important vitamins, minerals, fiber, nutrition, tissue support.  Disease prevention at it's best. Eat this salad at least 5 times a week. 

1/4 cup flaxseed oil

1/4 cup olive oil

1 clove crushed garlic

8 Greek or Italian olives, or 4 of each, pitted and sliced, (ferrous sulfate free olives)

3 fresh green onions, chopped

1 cup balsamic vinegar

1 tablespoon sweet basil

1 tablespoon rosemary

1 tablespoon thyme

2 sweet peppers, one yellow, one red, thinly sliced

3 tomatoes. sliced

2 heads of dark green leafy lettuce, (choose two different kinds that are in season in your area) washed and broken into bite-sized pieces

sea salt to taste

1/2 cup chopped parsley

1/2 cup chopped chives

1.  Pour the oils into a wooden bowl, and spread the oils onto the sides and bottom of the bowl. 

2.  Add the garlic, lives and green onions.  Use a wooden spoon to gently spread them over the whole bowl.  Repeat this process with half of the balsamic vinegar, sweet basil, rosemary, and thyme.  Allow to sit at room temperature for 15 minutes. 

3.  Stir in the peppers, tomatoes, and carrots.  Add the lettuce, toss, and allow to sit at room temperature for 5 minutes. 

4.  Add the remaining basil, rosemary, and thyme:  some sea salt to taste and the parsley,  Toss well. Add more balsamic vinegar if desired.  

5.  Sprinkle the top with chives.   

Yield:  6 to 8 servings 

Organic produce is what heals....... 

This great recipe comes from the book, Healing Tonics, 101 Herbal Concoctions.  It is a great book! 

http://www.amazon.com/Healing-Tonics-Concoctions-Increase-Digestion/dp/1580172407

This film is not your usual doom and gloom experience it gives great optimism for the world and what ORDINARY PEOPLE CAN DO -Michael Burton, New Zealand

Modern agriculture causes topsoil to be eroded at 3 million tons per hour (thats 26 billion tons a year!). Human mass (waste) is replacing biomass and other species. The carrying capacity of the earth is almost spent. To maintain our comfort zone lifestyles we will soon need five earths to sustain us in the style to which we have become accustomed. The mantra of free trade has failed the worlds poor. There is a better way. Biodynamic agriculture may be the only answer we have left.

Trailer 

https://www.youtube.com/watch?v=DfuW0UCUgUI

You can watch all the movie on YouTube:

Here is part one: 

https://www.youtube.com/watch?v=6Y1xMauClzU

This site has great information about health.  From illness to kids consuming to much.  Check it out and share the education.  

http://www.foodmatters.tv/content/newsletter-archive?A=WebApp&CCID=4629&Page=1&Items=7

Peace to you and have a beautiful day! 

Sue 

Today was a good day. I remembered to breath, I focused on being strong, legs felt a little better and the sun was just glorious.  

Nothing better in the world (for me) is to be up a mountain looking at a view, as the morning sun is shining  especially while you are working out. 

The herbs I used in my tea this morning were a bit stronger and were for keeping my immune system strong.

It looks like if I keep my forms schedule up I will be testing in about 3 to 4 weeks.  Whoop Whoop 

Today's Workout: 

Up the small hill twice with a 10 pound pack on

Wu Shu Basic Stance Drill 3 x 

8 Chain Punch 3 x 

Dropping Horse 3 x 

10 Front kicks right and left

10 Straight leg kicks right and left

10 Side kicks right and left

10 Inside crescent kicks right and left

10 Outside crescent kicks right and left

12 Spinning inside crescent right and left

Different yoga poses

Standing stretches

Back exercises

20 push ups, combination of wide and narrow

Stretch, breath and tea with the birds, sun, trees and my wonderful husband

Side Note: 

I suggest doing your Inside Crescent kicks with the sun, stand so you can see your shadow  By doing this you can see the mistakes you could be making with our arms or body. .It was also a lot of fun

Homemade Organic Ranch Dressing 

About 1 1/2 cups organic butter milk,

about 1/4 cup organic olive oil,

about 6 plus shakes of organic balsamic vinegar,

about 1 tablespoon of organic lemon concentrate,

2 tablespoons of dill,

4 tablespoons of parsley,

1/8 cup finely chopped organic red onion,

1 tablespoon of paprika,

1 tablespoon of mustard powder,

1 tablespoon garlic granules,

lots of pepper and celtic salt ,

Shake, shake, shake, refrigerate.

Enjoy!

Chop up your greens, put in the a bowl, add nuts, seeds, carrots, beets, onion, organic meat and toss.  When it is time to eat add the dressing. 

Among the world's oldest known foods, figs were used to sweeten dishes long before sugarcane was widely cultivated. Figs ripen during mid- to late summer, with some varieties lingering for a second harvest in early fall. Their skin can be purple, green, yellow, brown or white, and their flesh ranges from pale gold to deep, rich red. Fresh, ripe figs are best eaten out of hand but are also excellent served with cheese, grilled to accompany cured meats or savory salads, and paired with creamy desserts.

Figs are rich in calcium, iron, phosphorus and potassium. Vitamin C and the B group vitamins are also present in small quantities. They are also high in fibre. Figs have the highest overall mineral content of all common fruits. A 40 gram (1/4 cup) serving provides 244 mg of potassium (7% of the DV), 53 mg of calcium (6% of the DV) and 1.2 mg of iron (6% of 

Preparing
Rinse fresh figs under cold running water and gently pat dry before serving. Overhandling will bruise the delicate fruit. The peel is edible and, unless specified in a recipe, can be left on the fruit. Use a sharp paring knife to cut figs in half lengthwise.

Remember buy organic and support your local farmers.. 

Fig Butter

http://oursimplelife-sc.com/2011/08/03/fig-butter-recipe/

How to use figs:

https://www.youtube.com/watch?v=KlLcuzdnDuU

How to get your figs to ripen faster on your fig tree: 

https://www.youtube.com/watch?v=SJckql2bOWc&feature=related

How to dry figs for fruit leather:

https://www.youtube.com/watch?v=MY4IzbUEch0

More information on drying figs:

http://www.wikihow.com/Dry-Figs

Fig Salad:

RECIPE:
Serves 1

large handful of fresh lettuce leaves
3 fresh figs, sliced in quarters
1 oz. walnut halves, toasted dry in a pan
sprinkling of blue cheese
2 tbsp. homemade balsamic dressing

Balsamic Vinaigrette:
2 1/2 tbsp mustard
4 tbsp balsamic vinegar
1/2 cup fresh oregano
1 1/2 cups olive oil
1 tsp agave / honey
1/4 tsp salt
1/4 pepper

DIRECTIONS:
Put all the ingredients,  except the oil in a blender. With the machine running, drizzle in oil. Vinaigrette will emulsify.
Taste for additional seasoning if required.

Fig Salad:

Fig Salad w/ Arugula,  and Walnuts:

2 heads of fresh arugula, washed and dried 
4 fresh figs, quartered (yum)
1/4 cup of walnuts, toasted lightly (watch that they don't burn)


Dressing:
2 tbsp of fig vinegar or balsamic vinegar
1 tsp of tarragon mustard
6 tbsp of good extra virgin olive oil
1 tbsp of walnut oil (optional)

Plate your arugula on a large platter and top w/ quartered figs.
Sprinkle walnuts and  all over salad.
Keep cool until ready to serve.
Just before serving, spoon dressing over salad.

Tea mix of pineapple sage, stevia, nettle, apple-mint, rose petals, calendula, young blackberry leaves and lemon verbena, salad, collard greens, potatoes, cabbage purple, cabbage green, zucchini, cucumbers, celeriac tops, brassica mix, kale, basil and wild food of the week yellow dock seeds: 

Wild Food Of The Week -Yellow Dock Seeds, Wild Buckwheat 

Yellow Dock Seed Crackers: 

http://www.methowvalleyherbs.com/2012/03/yellow-dock-pesky-weed-as-food-medicine.html

Yellow Dock Seed Vinegar: 

http://www.hardyecogarden.com/2011/07/eat-your-weeds-rumex-crispus-curly-dock.html

Zucchini Bread and Butter Pickles:  Water Bath Canning Recipe

Yield:  6 qts.

2 qts. organic apple cider vinegar

2 cups local honey

6 tablespoons salt

4 teaspoons celery seed

4 teaspoons dill seed

2 teaspoons ground mustard 

8 qts. fresh zucchini, sliced 

2 qts. onion, sliced 

Bring vinegar, honey, and spices to a boil.  Pour over the zucchini and onions.  Let stand for 2 hours.  Heat mixture to a boil and cook for 3 minutes.  They will get mushy if cooked longer. 

Pack into hot sterilized jars.  

Insert a knife down the edge of he jars to remove any air bubbles   Complete seals, process for 15 minutes in a boiling-water bath. 

Zucchini Carrot Muffins - Grain Free 

http://veggienook.com/2013/05/22/grain-free-paleo-and-vegan-carrot-zucchini-muffins/

Zucchini Apple Spice Muffins - Grain Free:

http://paleomg.com/zucchini-apple-spice-muffins/

Basil- Shallot ( Or Walla Walla Onion) Mustard

Yield:  5 1/2 pints 

2/3 cup organic apple juice

2/3 cups organic red wine or organic red wine vinegar

1/2 cup dry mustard

1/3 cup spring water or filtered water

1/4 cup light mustard seeds

1/8 cup chopped organic basil

1/8 cup minced shallots or walla walla onion

2 tablespoons honey 

1 teaspoon sea salt

1/4 teaspoon ground allspice 

Combine the apple juice, wine or vinegar, dry mustard, water, and mustard seeds in a glass or ceramic bowl and stir, mixing well. 

Cover the bowl with natural wax paper and a cloth and let stand for 4 - 6 hours, stirring occasionally. 

Process the mixture in a bowl of a food processor ( or blender) until the mustard seeds are coarsely ground. 

cook the mixture in a double boiler over simmering water, adding the basil, shallots or onions, honey, sea salt and allspice.  Cook for 20 - 25 minutes   The mustard will thicken as it cooks. 

pour into sterile jars. Cap and seal. 

Allow the flavors to marry for 2 - 3 days before using.  Will keep in the refrigerator for 2 - 3 months unopened.  

Tea Mix: Nettle, apple-mint, pineapple sage, lemon verbena, calendula, wild young blackberry leaves and rose petals. 

Empty bag into a gallon jug of spring or filtered water.  Let sit overnight, strain and enjoy.  

Pineapple Sage

Nettle/Apple-MintLemon Verbena

A robust, spicy herbal blend originating in India, Nepal, and Tibet, chai comes in literally thousands of varieties.  The following chai blend is especially formulated for longevity.  Serve it hot or chilled with froth steamed milk.  You can easily make frothy milk at home with an inexpensive kitchen device that looks like a french coffee press, or whip it in a blender. 

5 tablespoons black tea leaves

6 slices fresh ginger root, grated  or a tablespoon of dried ginger 

3 tablespoons cinnamon chips ( or 1 stick broken into small pieces)

1 tablespoon sliced fo-ti 

1 tablespoon sliced genseng root

1 tablespoon sliced licorice root

2 teaspoons cardamom, crushed

6 black peppercorns

4 whole cloves 

6 cups filtered water or spring water

 Local honey, from your local bee keeper 

Frothy milk of choice.  Please stay away from soy milk it is not good for you.  Also read your labels, rice milk has canola oil in it.  

Examples of milks:  Hemp, raw dairy, almond or coconut.  I use organic canned coconut milk.  Also read your labels on your milks.  Stay away from ones that add sugar.... 

1.  Gently warm the herbs and water in a covered saucepan for 10 to 15 minutes.  Do not boil

2.  Strain the mixture into a warmed teapot and add local honey to taste.  Pour the chai into large cup, add a generous heap of frothy milk, and sprinkle with nutmeg or cinnamon. 

Enjoy with a good book, or sit outside with nature. 

Most of you know that I have MCS, I have good days and bad.  Because of my MCS, I was having nerve issues in my right leg last night  and this morning I was frustrated with how tired my legs were. 

I decided that I needed to go on our longer route up the mountain.  I have a tendency to make myself do more exercise when I am having MCS issues.  It pushes the circulation in my body  and I sweat, therefore I am pushing out the toxins.  

I was not happy with my stances today.  My legs were just not going to give.  I thought it was best to let them have their moments and concentrate on my upper body movements.  Trying to remember the order when you are mentally exhausted is a bit frustrating,  Because of who I am, I make sure I just laugh at it and I know that it is only temporary.  

After I made it through my forms I was complaining about the tiredness in my legs, thanks to Joseph he reminded my that I had doubled my forms workout.  I went from doing 9 forms a day to doing 18 forms a day.  

Wow!  This was exciting and no wonder my legs were so fatigued.  

After my workout, I sat and listened to the mountain sounds and breathed in the fresh air while I was drinking tea.    

Workout today: 

Each form 2 times equals 18 forms 

10 straight leg kicks, right and left

10 front kicks, right and left

10 side kicks, right and left 

10 inside crescent kicks, right and left

10 outside crescent kicks, right and left

10 spinning inside crescent kicks, right and left

10 narrow push-ups

10 wide push-ups

10 spinning heel kicks

back exercises

ab exercises

stretch

We have a no spray sign and because of that we are the ones who have to do the up keep along the road in front of our property.  So, after my workout, I did roadside maintenance.  This gave me two hours of squatting up and down, and I used a pair of scissors.  

After that I needed to warm up, drinking a cup of tea was good for that.   The rest of my day I pulled weeds (more squatting) and carried 2 five gallon buckets of compost more times than I can count. 

Looking forward to adjusting to my new workout.  I feel I will be adjusted to it in about one more week then I will increase my forms up to 3 or 4 each.  

I am sticking to my goals.    There is no way I am going to slow down.  Looking forward to catching the tail end of Matt.  If I keep working hard enough I can do this.  

Roadside maintenance, took it in about 2 feet.  As much as I keep using my scissors, I am going to have one strong grip. 

Training hard like this (of course even when you are not training hard) it is important to make sure you eat organic green food  with a balance of clean protein.    If you do not you WILL wear your body down 

Some organic red food, like organic strawberries, is also very healthy for you.  Make sure that you never eat NON-organic strawberries.  Always eat only organic strawberries.  Non-organic strawberries have a ton of toxic chemicals in them.  

Healthy fuel, to keep the body lubed up and ready to go.