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Category Archives: Nutrition/ Recipes

Good for You-Naturally!™ nutrition help and recipes, and outside links. See Good for You-Naturally!™ section of my website for more info and resources.

My Weekly Yogurt Post

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🙂 Yep, I’m posting on yogurt again. I told you last week I’d let you know how the raw goat milk yogurt comes out. Delicious! (Click here for more traditional yogurt making instructions.)

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Raw Goat Milk Yogurt - plain and strawberry

Raw Goat Milk Yogurt – plain and strawberry

Here’s how I did it.

Raw Goat Milk Yogurt

Prepare containers and utensils. Wash, rinse very well, pour boiling water over/into them.

1 qt. raw goat milk – heat gently on stove to 110°F. on candy or other food thermometer. (No more. You want it to remain raw.)

Whisk in: 3-4 Tbl. organic, natural plain yogurt with live cultures or recommended amount of dry yogurt culture.

Dump water out of yogurt containers and pour yogurt in. I used the containers that work in my dehydrator since that is where I cultured my yogurt this time. You can use a quart glass jar or smaller glass jars or a wide mouth glass or stainless steel thermos. Put lid(s) on.

Put in warm place to culture. You need a place that will keep a steady temp of 95-110°F. As I said, this time I used my dehydrator, that has a thermostat control on it. Culture 8-10 hours, until it sets up. Other ways you can culture yogurt are listed in a previous post on yogurt that has complete instructions and various uses.( I DO NOT find a crock pot, even on keep warm with the lid off to hold a low enough temp.) More yogurt posts here.

My additions for flavored yogurt per serving – all optional. Add 1 or more. (adjust amounts to your liking):

  • 1/2 tsp. raw organic agave nectar (or raw honey)
  • a couple drops of pure organic vanilla extract/flavoring
  • 2-3 fresh or frozen (thawed) strawberries, mashed up – or 1-2 Tbl. other fruit

Enjoy! I am.

OK,  you do need a source of raw goat’s milk for this. You can substitute raw cow’s milk if you have a source/use cow’s milk. (I recommend not, but raw IS SO MUCH better for you than pasteurized, homogenized, chemically, feed-lot raised, …)

Want more help for yogurt making? Get our dirt-cheap Freedom & Simplicity™ Guide to Yogurt Making.

GOCO Salve

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OK, this is really called GOOT* but in my book/house it is GOCO and it is good for what ails you. It has all the great health benefits of its ingredients – garlic, olive oil and VCO (organic extra virgin coconut oil). It is anti-infective, anti-viral, anti-parasitic, anti-fungal, anti-all those bad microbial things. 🙂

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GOCO Salve - good for what ails you

GOCO Salve – good for what ails you

Basically it is equal amounts of the 3 ingredients, blended together in your blender/food processor. Rub it on chests, feet, sinuses, in noses, in ears. Great for colds, flu, athlete’s feet,  – “whatever ails you”!

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The recipe is 3 Tbl. of each. Melt your VCO. Blend your garlic with the oils – blend it up good. Put it in a jar.

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Here’s how I did it:

GOCO Salve

Measure 3 Tbl. VCO into a small glass jar with a wide mouth. (Thanks Angie for the baby food jars! They are coming in handy.)

Pour very hot water into a small bowl. Set jar of VCO in the bowl of hot water to melt the VCO. NEVER microwave VCO.

Mince fresh garlic with garlic mincer/press. It’ll take approx. 3-4 heads to get 3 Tbl. I got about 1 Tbl. per head of garlic.

Put melted VCO, minced garlic, and 3 Tbl. olive oil into food processor (or blender.) (3 ingredients, 3 Tbl. each – easy to remember recipe!) Process until garlic is very fine, and mixed in.

Pour into small jar. Cap.

Let set out on the counter for a few hours – to really infuse those oils with the garlic. I then refrigerated it (as I think you’re suppose to). But I keep it out of the fridge when actively using it – fridge makes it TOO hard, IMO.

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More info at Jacque’s website, where I got the original recipe. [website no longer available] We’ve used fresh garlic, and garlic/olive oil for years, but are new to the addition of VCO and its great health benefits added to these. I’m glad to have this, but not hoping we get to try it out soon.

*Note: I haven’t figured out why it is called GOOT – Garlic, (Olive) Oil, (VC) Oil, ?? What am I missing here? Thus my name GOCO = Garlic – Olive – Coconut Oil.

More on Virgin Coconut Oil

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Organic Extra Virgin Coconut Oil is the healthiest oil – not just for cooking, but for health in general. I posted on Organic Extra Virgin Coconut Oil (VCO) a while back, and have more info on my Resources and Recommendations pages, BUT also promised to post more info on what all it is good for here.

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Organic VCO is great for all your cooking and baking. It is a healthy, Good for You-Naturally!™ oil with NO transfats. It is the best oil to use whenever you are going to heat/cook with oil. It doesn’t undergo any changes that other oils do at high heats. It can be substituted for other oils or butter both in recipes and on foods such as bread/sandwiches, potatoes or other vegetables. But it is also a great addition to recipes and foods that don’t need added oil. Add a couple tablespoons VCO to your Good for You-Naturally!™ fresh fruit smoothies or other foods such as (already cooked) oatmeal or other grains, other drinks, or even just in warm water. (“Raw” is the best way to use VCO.) About the only place you will not want to use VCO is in salad dressings, since it is solid at room temperature. Optimal is 2-3 tablespoons per day for its health benefits. (See some of our recipes with VCO here.)

For external use coconut oil is good as a relaxing massage oil, but also so much more! – for scars, stretch marks, insect bites, athletes feet/fungus, body odor, rough skin, baby rashes, skin irritations, eczema, dermatitus, dandruff, wrinkles, corns, calluses, stop bleeding, reduces fever, reduces acne, improves digestion and aids in the absorption of nutrients including essential minerals (such as calcium,) is a great detoxifier, strengthens the immune system and increases metabolism. It is a great moisturizer and hair conditioner. Besides EFA’s (essential fatty acids,) VCO is high in vitamin E/anti-oxidents and is anti-fungal/microbial. [Scientific studies have proven that VCO’s major component, lauric acid, is an effective “anti-viral, anti-bacterial, and anti-fungal compound,”] (See The Virgin Coconut Oil website for one source of more info on VCO.)

“A statement released from the health experts and authorities in the coconut industry of the Philippines said, “While there is no direct proof available for the efficacy of the VCO against the H1N1 virus, scientific studies have proven that VCO’s major component, lauric acid, is an effective “anti-viral, anti-bacterial, and anti-fungal compound.” source and more info

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Although Organic Extra Virgin Coconut Oil is an AWESOME oil, it is not a magic pill. Don’t expect overnight miracle results – especially if you are living in a way that is detrimental to your health. Use VCO as a part of a Good for You-Naturally!™ lifestyle of health.

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Books on Virgin Coconut Oil that may be helpful – but I haven’t read them yet.

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Another website with info on VCO – I’ve only read this page so far, so can’t vouch for the rest of the site.

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Order VCO on this page.

Country Pot Pie – Friday Food

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fridayfood2.jpgAnother request from Lisa. And another that works great in the crock pot.

Country (Veggie) Pot Pie

Saute in 3 Tbl. olive oil (organic, extra virgin):

1 small onion (organic), diced

3 stalks celery (organic), chopped

In large stock pot or crock pot add:

  • 8 cups diced potatoes (organic)
  • 2 cups sliced carrots (organic)
  • 2 cups peas (organic – fresh, shelled if available, otherwise frozen)
  • 2 tsp. dried parsley (non-irradiated, organic)
  • 1 tsp. dried basil (non-irradiated, organic)
  • 4 cups vegetable broth (or pure water with Rapunzel vegetable bouillon)
  • squirt of Bragg’s Liquid Aminos
  • sauted onions and celery

Cook until veggies are soft.

Stir in: 1/2 cup whole wheat flour (fresh ground, organic), shaken in 1 cup pure water to thicken.

S&P if desired.

If made in a stock pot, transfer to casserole dish or 9×13. (If made in crock pot, you can leave it there.) Top with Biscuits. To serve place biscuit on plate (we slice them in half), then ladle veggies on top of it.

We always make lots of extra biscuits to eat with butter and all-fruit (no sweeteners or additives) jam, with this. Also a nice green veggie salad.

Biscuits

Mix together:

  • 6 cups fresh ground, organic, whole wheat flour
  • 3 Tbl. baking powder (non-aluminum containing brand, like Rumford’s)
  • 1 tsp. unrefined salt (Real®, himalayan, or celtic salt)

Cut in:

  • 3/4 cup unsalted butter (organic, if you can)

Add:

  • 2-2 1/4 cups pure water

Stir until ball forms.

Roll 1/2 – 3/4″ thick. Cut into circles (with a glass or biscuit cutter).

Back on ungreased cookie sheet (stoneware is awesome!) for 12-15 minutes at 425°.

More Soup

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The weather (cold and rainy) and the sickness all around us (not us, thank you Father) make it soup season. Last night was Chicken and Twice Rice. Nothing beats chicken soup. We had oatmeal yogurt muffins with it (using some of the yogurt I made the day before yesterday).

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Did you know 5 soup recipes from our upcoming Freedom & Simplicity™ in the Kitchen line of recipe books are posted on this blog. Try them while you are waiting for the rest to be available in Good for You-Naturally!™ Simply Soups.

Yogurt Again

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I posted a little over a week ago that I was making yogurt – trying some new experiments. 🙂 It wasn’t done at the time I posted my pics of the rest of my kitchen time – but…

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My goat milk yogurt set up fine, but I was not happy with the agar agar addition to it. It made it set up more like jello.  Yesterday I made soy yogurt again and it worked great. (Yes, just my one lonely picture so far.)

yogurt

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Now just waiting for dh to bring more fresh goat’s milk home so I can try raw goat milk yogurt again – straight, without the agar agar. I’ll let you know how it goes. Now off to flavor the soy yogurt for breakfast.

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See other yogurt posts – including instructions.

 

Want more help for yogurt making? Get our dirt-cheap Freedom & Simplicity™ Guide to Yogurt Making.

No GMO

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Genetically modified foods are no doubt the most dangerous to our health of all the adulterated “foods” available. As I’ve posted before, you can tell GM/GE produce by the number 8 at the beginning of it’s PLU code (a 5 digit code, beginning with 8. Organic produce has a 5 digit code beginning with 9. Conventionally grown – with herbicides, pesticides, etc. – has a 4 digit code.) But other food products do not have to disclose whether the ingredients are genetically modified/engineered.

Jeffery Smith, author of the #1 GMO bestseller Seeds of Deception, and Genetic Roulette,  is probably the most well-known figure for exposing the dangers of GM foods. He believes that consumers can quickly make a big difference in getting rid of these. It just takes education. Brochures are available on the health dangers of GM foods, as well as shopping tips for avoiding GMOs. (You can even download them for free.) Below is a great, highly informational video by Smith.

Everything You HAVE TO KNOW about Dangerous Genetically Modified Foods from Jeffrey Smith on Vimeo.

Chick ‘n Noodles – Friday Food

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fridayfood2.jpgA friend asked for this recipe this week, so here it is. (Just for you Lisa.) But Friday is quickly running out – and so am I, with another busy day tomorrow, so… this will be my regular-way-of-cooking instructions, i.e. no precise measurements.  🙂 We eat this either thickened, and served over mashed potatoes, or thin as chicken noodle soup.

Lisa’s Chick ‘n Noodles

Cook a whole chicken – either in crock pot over night or in boiling water on the stove. After it’s done, because we get really big tender (organic) chickens, I can usually remove the breasts for use in another meal. I de-bone, de-skin and shred the rest back into the broth. (In the crock it will just be the juices, so better for thick chick ‘n noodles – but either way works.)

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Add a diced onion, a few stalks of celery chopped, a couple carrots – chopped or shredded. A small handful of dried parsley (approx 2 Tbl. or so) and about 1 tsp. dried basil. You can also add a couple of cloves of minced garlic, especially if you’re fighting colds and such. Add water to cover and simmer.

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Make your noodles – recipe for whole wheat egg noodles another day. (Link to Noodle recipe.) We make ours thick and wide – chewy, like dumplings.

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If you cooked the chicken in the crock pot, add more water to the chicken and veggies, plenty to boil the noodles in. Bring water to a boil. Add your fresh noodles. The flour left on the noodles when you put them in to cook will help thicken it up. If your broth is pretty weak, add other broth or soup stock instead of water, or a couple of Rapunzel vegetable bouillon cubes.

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After the noodles are cooked, you can shake up some (whole wheat) flour in a bit of cold water and stir it in to thicken the broth up more, for serving over mashed potatoes. If making it for soup, use plenty of water/broth, and leave it thin. We usually also add peas, especially if serving it as soup. (2-3 cups maybe) I don’t cook them in it all day (don’t like dull, mushy peas) but rather add them 15-30 minutes before serving. Add salt and pepper, as needed.

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If making thick Chick ‘n Noodles you can do this instead: Boil your noodles in a separate pot of water, with a smaller amount of water in your chicken and vegetables. Add your noodles to the chicken and veggies after they’ve cooked, and enough water to barely cover, bring to a boil. Then thicken this broth.

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Enjoy on a chilly night with homemade whole wheat bread, and carrot/celery sticks.

VCO

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If you haven’t heard of the benefits of Coconut Oil yet, you need to check it out.  Coconut Oil has gotten a bum rap. I’d certainly agree with the dangers of using typical highly-processed coconut oil, just as in using any highly-processed oil. But organic, virgin coconut oil – like organic extra virgin olive oil – is a Good for You-Naturally™ food.

We plan to do a post on VCO in the future. But today wanted to let you know about a give-away! An Herbal Bedfellow is giving away a 32 oz. jar of Tropical Traditions Gold Label Virgin Coconut Oil. Enter today. Deadline Oct. 16th.

There’s a bit more about VCO on our Good for You-Naturally™ Food Resources & Recommendations page – as well as order links.