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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.

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" 

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 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 

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. 

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. 

Plantain

Parts used:  Seeds, roots, and leaves

Benefits:  Plantain is a common weed across almost all of North America and is a highly nutritional food.  It is one of the best poultice herbs and is often referred to as the “green bandage”  Great herb for treating blood poisoning, used externally on the infected area and internally as a tea.  This herb is very effective for treating liver sluggishness and inflammation of the digestive tract.

Suggested uses:  It is considered a bitter, make as an infusion,  edible green leaves, make a poultice with the fresh leaves to soothe irritation (bee stings and infection).

Oregon Grape:

Parts used:  Roots

Benefits:  It has exceptional anti-inflammatory, antiseptic, and antiviral properties.  It is excellent for fighting systemic infection, as well as topical cleansing, making it especially useful for treating skin conditions such as acne, eczema and psoriasis.

Suggested uses:  Decot the root and use it as a topical wash for infections, or take it (tincture) internally for infections, poor digestion, and as a tonic for the liver.

Mullein:

Parts used:  leaves, flowers and roots

Benefits:  absolutely the best oil for ear infections.  The leaves are used most often especially in cough formulas and for respiratory infections, bronchial infections, asthma and glandular imbalances.   Mullein used to be called the torch plant, because  its long, flowering stalks were dried, dipped in fat or oil and lit as a slow-burning  torch.  

Suggested uses:  Prepare the flowers as an infused oil for treating ear infections.  The leaves can be prepared as a tincture or an infusion for bronchial congestion, colds, and coughs. 

Nettle:

Parts used:  leaves, seeds, roots, and young tops

Benefits:  It is a vitamin factory, rich in iron, calcium, potassium, silicon, magnesium, manganese, zinc, and chromium as well as a hot of other vitamins and minerals.  It activates the metabolism by strengthening and toning the entire system.  Strengthens weak kidneys and liver.  It is an excellent herb to help with allergies and hay fever. 

Suggested uses:  tea, freeze-dried capsules, Young nettle leaves can be used to replace spinach in any recipe.

Lemon Balm

Parts used:  leaves and flowers

Benefits:  Calming, antiviral, and antiseptic.  Excellent for stomach distress and general exhaustion.  Can be used as a mild sedative and for insomnia. 

Suggested use:  It makes a delicious tea and tincture.  

 A few other things to look for on our nature walk:  Cat's ear, dandelion, st. johns wort and yellow dock.