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Thanksgiving Side Swap

by nurturebynaturenutrition | Nov 25, 2020 | Small Bites

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Let’s be honest. The sides are the really the main event at Thanksgiving. Sure we like the turkey, it’s the sides we show up for. There are few that have a special place in my heart. One is my father’s favorite, and gross to everyone else. It was the one thing he insisted on every year, and it was creamed pearl onions. They came in a can and we would just toss in a pan to heat, that was it.

Another one that sticks out is the proverbial canned cranberry sauce. Yes, we ate a lot of canned/boxed foods back then. The jellied, tart cranberry (that took forever to get out of the can) is quite nostalgic. I think I found slicing it in nice even slices therapeutic. The last one is a sage-baked macaroni and cheese that I made for my very first Thanksgiving I made by myself. It has about four different cheeses, pancetta, sage (obviously), and butter. No wonder I have trouble with dairy now. Lol. I liked it because it was relatively simple to make, tasted amazing, and was cooked in ramekins for easy eating.

Our Thanksgivings look very different now. I learned that cooking a turkey, no matter the size, spatchcocked is the way to go. Spatchcocking sounds naughty, but it just means that you cut the poultry down the spine to spread flat on a pan. It reduces the cooking time in half, so no more 6 am start times. I also started making Brussels sprouts, mashed cauliflower, homemade cranberry sauce, and non-dairy green bean casserole. I just enjoy making food for people that I love and care for, and them having a great experience.

This year will be different, but I think in a good way. Since my family is spread out between California and Florida, we haven’t spent holidays together in awhile. However, ever since Covid we have found the time to zoom with each other every other week or whenever we feel like “seeing” each other. In a way, it has helped us get closer. So, this year will be different in that I’ll actually see and spend time with my entire family instead of a quick phone call to the parentals. My husband, Shawn, and I will eat lots of food and probably just hang out with our animals, Kila and Sunny. Oh, and it’s my birthday. Not such a bad day if I do say so myself.

Please enjoy some of my favorite side recipes to swap for yours. Happy Thanksgiving!

Buttermilk Smashed Potatoes

Prep Time:
10 minutes

Cooking Time:
25 to 30 minutes

Servings:
4 people

INGREDIENTS

2 pounds baby Yukon potatoes (marble-sized)
4 tablespoons salt, for boiling
1 1⁄2 cups buttermilk
1⁄2 cup or 1 stick of butter
1⁄2 cup chives, chopped
2 teaspoons kosher salt
1 teaspoon ground black pepper

DIRECTIONS

Place potatoes in a large pot, add salt and cover with water to about an inch over the potatoes. Bring to a boil, and then simmer for 15 minutes or until fork tender.

Drain the water, leaving the potatoes in the pot. Add the buttermilk, butter, and chives*. Gently smash the potatoes until the buttermilk and butter are fully absorbed. Season with salt and pepper. Serve warm.

TIPS: Add 1/3 portion at a time to ensure the potatoes don’t have too much liquid. No one likes soupy potatoes.

Garlic Mashed Cauliflower

Prep Time:
20 minutes

Cooking Time:
10 minutes

Servings:
8 people

INGREDIENTS

1 large cauliflower head, cut into uniform pieces Kosher salt
5 garlic cloves
2 tablespoons ghee
Freshly ground black pepper
Pinch of nutmeg (optional)

DIRECTIONS

Fill a large stockpot with an inch or two of water and fit a steamer insert in the pot. Cover the pot and place it on a burner set on high.

Season the cauliflower pieces liberally with salt. When the water comes to a boil, place the cauliflower and garlic onto the steamer insert. Put a lid on it, and steam for about 10 minutes or so until the cauliflower is easily pierced with a knife.

Drain the cauliflower and garlic in a colander, and then toss them into a food processor or blender. Add the ghee, pepper to taste, and nutmeg, if desired. Pulse everything until smooth, but not soupy.

TIP: You can’t over cook cauliflower, just make sure there is enough water in the bottom of the pot.

Green Bean Casserole

Prep Time:
1 hour 15 minutes

Cooking Time:
50 minutes

Servings:
10 to 12 people

INGREDIENTS

1 cup whole raw cashews
2 tablespoons ghee or olive oil
8 oz. cremini mushrooms, halved
1 shallot, peeled and chopped
1 clove garlic, crushed
1 cup water
1 3⁄4 cups chicken stock
1 1⁄2 teaspoons fine sea salt
1⁄2 teaspoon freshly ground black pepper
1 teaspoon fresh thyme leaves
2 pounds green beans, ends trimmed

Topping

1⁄2 cup palm shortening, bacon fat, or ghee, for frying
2 shallots, peeled and thinly sliced into rings

DIRECTIONS

Fill a large stockpot with an inch or two of water and fit a steamer insert in the pot. Cover the pot and place it on a burner set on high.

TIP: You can’t over cook cauliflower, just make sure there is enough water in the bottom of the pot.

Harvest Muffins

Prep Time:
15 minutes

Cooking Time:
30 minutes

Servings:
2 dozen muffins

INGREDIENTS

4 cups blanched almond flour
1 teaspoon baking soda
1 teaspoon salt
1 tablespoon cinnamon
1 teaspoon ground cardamom
1⁄2 teaspoon ground cloves
1⁄2 teaspoon ground ginger
1⁄2 cup butter or ghee
1⁄4 cup maple syrup
1⁄4 cup honey
4 eggs

1 tablespoon vanilla extract
2 medium apples, grated and strained
1 cup dried cranberries
1 1⁄4 cups pistachio, roasted and chopped

DIRECTIONS

In a bowl, sift together the almond flour, baking soda, salt, cinnamon, cardamom, cloves, and ginger.
In a separate bowl, beath the butter, maple syrup, honey, eggs, and vanilla extract until well combined.
Add the dry ingredients and the apples to the wet ingredients and mix well until fully incorporated.
Fold in the cranberries and pistachios with a rubber spatula.
Spoon 1⁄4 cup of the batter into the muffin cups lined with aluminum foil liners, about 2/3 full.
Bake the muffins for 30 minutes or until a toothpick inserted in the center comes out clean.
Cool the muffins for 10 minutes. Then, remove each muffin from the muffin tin. Enjoy!

TIP: Store the muffins in an air-tight container for several days at room temperature or in the freezer for several months.

Stuffing Casserole

Prep Time:
20 minutes

Cooking Time:
30-45 minutes

Servings:
8-10 people

INGREDIENTS

1 pound ground pork
1 teaspoon fennel seeds
1 teaspoon fresh sage, chopped
1⁄2 teaspoon ground coriander
2 teaspoons salt
1⁄2 teaspoon black pepper
1 tablespoon pork fat or avocado oil
1 cup carrots, diced
1 cup onion, diced
1 cup celery, diced
1 cup mushrooms, diced
1⁄2 cup roasted chestnuts, diced

1 cup fresh cranberries, or green apple, diced
1 cup blanched almond flour
3 tablespoons butter, cold
1 tablespoon parsley, chopped
1/3 cup walnuts, chopped

DIRECTIONS

In a medium bowl, combine the pork, fennel seeds, sage, coriander, salt, pepper by hand.
In a medium skillet, add the oil, add the meat mixture, and brown, about 8 minutes.
Drain the skillet, reserving the fat, and place meat mixture, in a 13 X 9-inch baking dish.
In the same skillet, using the reserved fat from the pork, cook the carrots, onions, celery, mushrooms, and chestnuts until soft, about 7 minutes.
Transfer the cooked vegetables to the baking dish, add the cranberries or apple, and toss with meat to combine.
In a small bowl, use a fork, or pastry cutter to combine the almond flour, cold butter, parsley, and walnuts until crumbly.
Spread the crumb mixture on top of the meat mixture.
Bake at 350 ̊F minutes or until the top of the casserole begins to brown. Serve warm, and use an oven or toaster oven to reheat.

TIP: Get Wild! Substitute the pork with ground venison, elk, or bison. A hearty flavor for a hearty dish.

All About Thanksgiving (my favorite holiday)

by nurturebynaturenutrition | Nov 23, 2020 | Small Bites

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Thanksgiving. You know, the day of gluttony, football, and family that is sandwiched between Halloween (dressing up is fun) and Christmas (presents). I love this holiday because one of my favorite things to do is cook for people, the simple act of sharing my food with those I care about is my zen. I always enjoyed the time spent with the family, especially those you probably only saw once a year. That and the marathon of eating. Lol Anyway… I’m sure we have all heard the story of the Pilgrims and Native Americans sharing in a feast of the fall harvest; but how did we get to a turkey, a Macy’s parade, and football? Gather around, children. I am here to tell you a tale — of the Day of Thanks.

We begin in the ancient times of Egypt, Greece, and Rome where festivals were held to celebrate the bounty of the fall harvest and pay tribute to their gods. Thanksgiving also bears a resemblance to the ancient Jewish holiday of Sukkot. Sukkot is a weeklong Jewish holiday that comes five days after Yom Kippur. Also known as the Feast of Tabernacles or the Feast of Booths, Sukkot celebrates the gathering of the harvest and commemorates the miraculous protection God provided for the children of Israel when they left Egypt.

As civilizations began to grow and Europe evolved to explore the globe, new celebrations found their way across the Atlantic. While we have been told in the U.S. of the Pilgrims and the native tribe of Wampanoag at Plymouth Rock in 1621, there is evidence that it was not the first Thanksgiving in North America. Some claim the first was in Canada; and others that the first was in St. Augustine, FL in 1565 when the Spanish explorers invited the local Timucua tribe to dinner after holding mass to thank God for a safe arrival. Additionally, native tribes have been celebrating the fall harvest long before the Europeans arrived on North American soil. In fact, some Native Americans have taken issue with how the story of Thanksgiving is portrayed to the American people, especially school-aged children. Since 1970, protesters have gathered on the day designated as Thanksgiving at the top of Cole’s Hill, which overlooks Plymouth Rock, to commemorate a “National Day of Mourning.” Similar events are held in other parts of the country.

Now that we know the story is embellished, what about the rest? Well, it turns out that turkey was not on the menu along with some other American favorites. The main protein that was abundant during the late 16th and early 17th centuries in New England (even Florida and Canada) was –seafood! The native tribes often hunted deer, collected mussels, trapped lobster, caught bass, and harvested crops of corn and pumpkin. Pumpkin Pie didn’t even make it to the table until the 18th century as sugar stores were wiped out during the trek to the New World.

In fact, during the time between the Pilgrims and Independence, days of thanks were celebrations to commemorate victories in battle. The first American President, George Washington, held a Thanksgiving after the Battle of Saratoga during the Revolutionary War to help the people express gratitude for the happy conclusion of the war. However, Thomas Jefferson refused to acknowledge any Thanksgiving festival because “endorsing such celebrations as a president would amount to state-sponsored religious worship”. It wasn’t until a persistent author, Sarah Jospeha Hale, of “Mary Had A Little Lamb” did we celebrate Thanksgiving as a nation on the same day. Another reason to like Abraham Lincoln as he made it official in 1863.

As for the other aspects of our American tradition, the first football game held on Thanksgiving was the college Championship game in 1876 (just 13 years after it became a holiday) between Yale and Princeton. For the record, Yale won the game. The first Macy’s Thanksgiving Day Parade was held in 1924, promising “magnificent floats” , bands and an “animal circus”. It was 1927 when the first oversized balloons were added to the parade. They featured Felix the Cat and other inflated animals. While I personally don’t find the appeal of watching a parade on television, my family (mother, brother, sister, stepmother) really enjoy watching it every year. For them it marks the start of the day: Macy’s parade and coffee with coffee cake (usually Entemann’s), my sister starts to make the stuffed celery my grandfather made, my brother brings out the shrimp cocktail (idk, it’s a thing), and my mom starts the turkey. Then, it’s football and more eating… as it should be.

I hope you enjoyed my tale of Thanksgiving. Stay tuned! I will be sharing some family and local traditions, awesome side swaps, and recipes for the main course (which might not be turkey) throughout the month. Be on the lookout for my Favorite Kitchen Tools Guide just in time for Black Friday shopping. Warmest Regards!

References

History.com Editors. (2009, October 27). Thanksgiving 2020. History. Retrieved November 9, 2020, from Weisz, T. (2020, November 10). What is Sukkot and Why is it Celebrated? Beliefnet.

Honeynut Squash: Cute and Sweet

by nurturebynaturenutrition | Nov 16, 2020 | Small Bites

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I was at Sprouts the other day and I came upon this cute little squash I had never seen before. I know, it sounds like the intro to Little Shop of Horrors, but it was quite the opposite. I am always down to try new foods, so I bought a couple to try out. Like any normal person, I hopped on the Google to find out what these cuties were and how to enjoy them. The interweb did not disappoint.

The honeynut squash was created by Michael Mazourek, a plant breeder at Cornell University, and a curious chef by the name of Dan Barber. The two met at Stone Barns Center, and bonded over the chef’s challenge to make the butternut squash better-tasting and smaller, which the breeder had already been working on for a year. After several years and lots of cooking techniques to bring out the best flavor (something unfamiliar for a plant breeder), they cultivated the now known, Honeynut Squash.

Girl drinking water from a water bottle.

The honeynut squash is quite the powerhouse. It contains three times the amount of beta-carotene as butternut squash and is an excellent source of vitamin A. The squash is also a good source of B vitamins, and also contains calcium, copper, iron, phosphorus, potassium, and zinc. Honeynut squash also contains carotenoids, fat-soluble antioxidants that function to reduce oxidative stress in the body. Eat honeynuts with a bit of healthy fats, like coconut oil or avocado oil, to reap the benefits that mitigate the effects of inflammation, diabetes, and high blood pressure to name a few.

Another benefit of the honeynut squash in the many ways it can be prepared, including eating the skin. The skin is so thin that when roasted it can be eaten, similar to a delicata squash or potato. The best way to prepare honeynut squash is roasting. Simply, cut the squash in half and rub with a healthy fat, add a sprinkle of salt and pepper. Roast at 400˚F for thirty minutes and eat! You can level up your squash with a drizzle of maple syrup or honey, sprinkle pomegranate and pepitas, add dollops of whipped coconut cream, stuff with a mushroom hash, or sprinkle cinnamon and chopped pecans. The list is endless: The squash pairs well with kale, miso, radicchio, green apples, pine nuts, quinoa, farro, garlic, onion, chives, thyme, sage, nutmeg, cinnamon, black beans, Parmesan cheese, mushrooms, corn, maple syrup, and honey.

References

Gavlick, K. (2019, December 3). Say Hello to the Honeynut Squash, the Cutest Winter Squash Ever. Retrieved from Organic Authority

Honeynut Squash. (2020, July 29). Retrieved from Wikipedia

Whitney, A. (2017, November 30). Honeynut Squash is a Tiny Squash with a Big History. Retrieved from Bon Appetit

HEA Vitamin D

by nurturebynaturenutrition | Oct 29, 2020 | Small Bites

The surprising benefits of vitamin D (and the 3 ways you can get it)

Vitamin D may be one of the most fundamentally important building blocks available to us for creating and sustaining vibrant health1. Vitamin D is a fat-soluble vitamin that promotes calcium absorption in the intestine and maintains calcium and phosphate levels in the blood, protecting against osteoporosis, rickets, and bone fracture. It also regulates immune function, cell growth, and neuromuscular function2.

There are two main forms of vitamin D: vitamin D3, which is formed in the skin after exposure to sunlight and from consumption of animal-sourced foods, and vitamin D2, which is obtained mainly through plant sources and fortified foods3. One interesting fact about vitamin D is that in its active form it is a hormone! Despite the original misnaming of vitamin D this term has continued to be used4.

Vitamin D is complex and requires other synergistic nutrients to be utilized in our bodies. For starters, vitamin D is fat-soluble, meaning, fat is a necessary vehicle for vitamin D to be absorbed. Another example is vitamin D’s role in building and maintaining healthy bones. While calcium is the primary component of bone, it can only be absorbed by your body when vitamin D is present5. Another complex relationship is between the fat-soluble vitamins, A, D, and K. Vitamin A is an essential factor in vitamin D’s hormonal function, and vitamin K is necessary to activate the proteins made in response to vitamins A and D6.

Recommendations for what constitutes adequate intake of vitamin D varies. Nutritional biochemist Dr. Chris Masterjohn has presented evidence suggesting that optimal vitamin D levels may vary from population to population. One must also take into consideration other vitamin deficiencies and lifestyle factors that may play a role in your overall vitamin D need. It’s best to find an integrative and functional healthcare practitioner that can test your vitamin D status while comparing those results with your overall health presentation.

There are three ways to obtain vitamin D: exposure to sunlight, food, and supplements. The most effective of all of these methods is exposure to sunlight. Your body makes vitamin D when direct sunlight converts a chemical in your skin into an active form of the vitamin7. There are some limiting factors, however, such as location, time of year, skin pigmentation, age, pollution, and application of sunscreen. Due to these varying factors, it’s challenging to state a general amount of time one must spend outside. A great, free app, to learn how much time to spend in the sun depending on your age, skin color, and the location is D minder!

The next best source of vitamin D is obtained from whole foods. In comparison to other nutrients, the list of vitamin D containing foods is quite short. According to The World’s Healthiest Foods, wild-caught salmon is the best food source of vitamin D as a single serving contains more than the generally suggested Daily Value (DV). Sardines contain over 40% of the DV, and tuna contains just under 25%. Pasture-raised eggs are a good source of dietary vitamin D, with about 10% of the DV per egg. The vitamin D is concentrated in the yolk, so you’ll need to eat the whole egg to get it. Some mushroom species, including shiitakes, contain as much as 5% of the DV8.

You may be asking, “why isn’t milk on this list? I always see ‘fortified with vitamin D’ on the container?!” This is where things get tricky. While milk does supply a high dose of vitamin D, I want to provide a caveat when relying on processed foods to meet your vitamin and nutrient requirements.

In the United States, as in most parts of the world, fortification of food was initiated as a systematic approach to correct identified nutrient deficiencies in the population9. The problem with fortification is that the body does not absorb individual nutrients added to processed foods as efficiently compared to nutrients naturally occurring in whole foods10. Whole foods contain synergistic nutrients that work together to enhance the bioavailability and utilization of each other in our bodies. For example, any milk that has been processed to remove the fat loses the fat-soluble vitamins A, D, and K. Although vitamins A and D are added back, our bodies cannot absorb them without a fat vehicle, nor can they function optimally without the assistance of vitamin K11. Through this processing of the milk, we’re losing vital nutrients.

With all of that being said, milk does provide vitamin D, however, sourcing is very important. Ensure that your milk is from pasture-raised, organic, grass-fed cows that have ample access to the outdoors and sunlight, as their milk may contain vitamin D even if non-fortified12.

Rounding this all out, the very best way to obtain vitamin D is to get plenty of sunlight combined with a nutrient-dense, whole foods diet. However, our modern sedentary and mainly indoor lifestyle, combined with a heavy reliance on processed foods has left the majority of Americans deficient in this vital nutrient. If after proper testing it is determined that you are deficient in vitamin D, a recommended source of supplementation is Rosita’s Extra Virgin Cod Liver Oil, as it provides all of the co-factors needed for adequate utilization of the vitamin. While vitamin D is generally regarded as safe, always consult with your doctor before considering the use of any Vitamin D supplement, especially if you have health conditions or diseases that need to be addressed or are pregnant or breastfeeding.

1. Masterjohn, Christopher. “From Seafood to Sunshine: A New Understanding of Vitamin D Safety.” The Weston A. Price Foundation, 10 Feb. 2020.

2. Kresser, Chris. “Vitamin D: More Is Not Always Better.” Chris Kresser, 4 Sept. 2019.

3. Lips, P. “Vitamin D Physiology.” Progress in Biophysics and Molecular Biology, Pergamon, 28 Feb. 2006.

4. Morris, Howard A. “Vitamin D: a Hormone for All Seasons–How Much Is Enough?” The Clinical Biochemist. Reviews, U.S. National Library of Medicine, Feb. 2005.

5. “Vitamin D.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 18 Oct. 2017.

6. Masterjohn, “From Seafood to Sunshine.”

7. “Vitamin D”, Mayo Clinic.

8. “Vitamin D.” The World’s Healthiest Foods.

9. Institute of Medicine (US) Committee on Use of Dietary Reference Intakes in Nutrition Labeling. “Overview of Food Fortification in the United States and Canada.” Dietary Reference Intakes: Guiding Principles for Nutrition Labeling and Fortification., U.S. National Library of Medicine, 1 Jan. 1970.

10. “Dangers of Food Fortification and Enrichment.” Elmhurst 1925.

11. Albahrani AA, Greaves RF. Fat-Soluble Vitamins: Clinical Indications and Current Challenges for Chromatographic Measurement. Clin Biochem Rev. 2016;37(1):27-47.

12. “Vitamin D.” The World’s Healthiest Foods.

How I Escaped The “Modern Diet” And Went Back In Time

by nurturebynaturenutrition | Sep 27, 2020 | Small Bites

I remember as a young girl how I loved to watch my grandfather cook and tried to learn all I could from him. As I got older, my family life became difficult and our food traditions fell away. My mother worked at night, so she would prepare dinner in a chafing dish (keeps food hot) for us to eat later.

This mostly consisted of packaged/processed foods that were simply heated (i.e. shake n’ bake, potato flakes, frozen vegetables). We rarely ate any fresh vegetables, most were frozen. Breakfasts were an assortment of frozen pancakes/waffles, pastries, and sugary cereals with mascots. My teeth were the first affected by this diet: overcrowded, crooked, and lots of cavities.

Eventually, I learned I had respiratory asthmatic disease and gluten sensitivity. I kept wondering why -all a sudden -I felt such discomfort from eating foods I always had eaten.

As I have gained more knowledge I have learned from Dr. Price that “foods of commerce” have attributed to the bone density and early dental issues I suffered; and my gluten sensitivity is a result of my epigenetics telling me that I should not be ingesting grains. Unfortunately, it took decades for my bio-individuality (how each body is different) to surface due to my poor lifestyle of cigarettes, Mountain Dew, and boxed dinners. I finally sought the help of a G.I. doctor and learned that I had developed chronic gastritis, which is an inflammation of the protective lining of the stomach (Healthline, 2019). I was constantly bloated and uncomfortable. I felt tired all the time and was not motivated to do anything. I could feel myself just falling away into despair, and I had to reach out and save myself before it was too late.

My diagnosis was a wake-up call to my senses; I need to change my lifestyle and behavior. I learned of the “paleo diet” from my brother and started on my reparative journey to better gut health. Quite simply, The Paleo Diet® is the diet to which the human species is best adapted. In other words, when you eat a Paleo Diet, you are eating the optimal foods for your body, literally programmed into your DNA. The modern Paleo Diet mimics the foods that we would have consumed in our historic past. It is as close as we can get to a diet unadulterated by modern agricultural methods, animal husbandry, or processed foods, elements that have only existed for a short amount of time relative to the span of human evolution (Paleo Diet Team, 2020).

After I started eating more whole foods and less processed foods, I saw a distinct change in my overall health, mood, and brain function. I had much more energy at the right times of day, I craved vegetables I used to hate, my focus and critical thinking improved, and my motivation to just do things (anything!) was off the charts. My body was beginning to share its innate wisdom with me once I purged all the “bad stuff” out, and I could finally hear it. As Dr. Natasha states in her article, “One Man’s Meat Is Another Man’s Poison”, stop eating processed foods and your normal sense of desire for food will return. Paleo eating has changed my entire outlook on food and inspired me to a career path where I can help others feel healthy, happy, and alive.

References

Healthline. (2019). Retrieved from Healthline

Natasha, D. (2014, 08 15). One Man’s Meat Is Another Man’s Poison. Retrieved from doctor natasha.

Paleo Diet Team. (2020, February 4). The Paleo Diet Premise. Retrieved from The Paleo Diet.

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