Real Food Guide by Tracey Black 1
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About the Author Hi, I m Tracey. Welcome to Don t Mess with Mama. Join me to stand up against junk food, overly processed meals and artificial ingredients. I ll show you how to cook wholesome, gluten free (and grain free) meals with real food ingredients like raw dairy, organic and local produce and pastured meat and eggs to nourish your family. I ll even share health news and tips about the important role nutrition plays in our lives. You ll also find my favorite DIY and homemade recipes for beauty, personal care and cleaning products to help you ditch the chemical toxins for good. Most of my DIY recipes feature essential oils. Disclaimer & Copyright The material presented in this book is for informational purposes only and is not intended as medical advice. I am not a medical professional and the information contained in this book should not be used to diagnose, treat or prevent any disease or health illness. Please consult with a qualified health care professional before acting on any information presented in this book. Copyright 2013, Tracey Black. All rights reserved. No part of this book may be used, reproduced, transmitted or sold in whole or in part in any form (print or digital) without written consent of the author. Book cover image credit: bigstockphoto.com / Subbotina Anna 3
All About Real Food 5 Why Fat is Good 5 Why Drink Raw Milk 7 Why Soak Beans, Nuts, Grains and Seeds 8 Why Consume Bone Broth and Gelatin 9 Bone Broth Recipe 10 Why Eat Fermented Foods 11 Thank You 12 4
All About Real Food There s so much talk about healthy and wholesome foods, so how are real foods any different? Real food is another term for ancestral nutrition basically eat foods the way your ancestors would have eaten them. That means, eating whole, natural foods such as homemade meat stocks or broth, naturally-raised meat and seafood (also known as wild-caught or grass-fed), organic produce, traditional fats (animal fat, butter, ghee, coconut oil, virgin olive oil), etc., and grains, beans and nuts that have been properly soaked or sprouted. In a nutshell, it s a foodie movement that goes back to basics (like your greatgrandmother s cooking) when it comes to food and away from the heavy reliance on packaged meals, convenience foods, frozen dinners or pretty much anything that comes in box, bag or can that Americans have relied on for decades for convenience. The exceptions here, of course, are bulk items such as dried beans, uncooked gluten-free grains (quinoa, rice, millet), uncooked gluten-free pasta, and properly canned (in a glass to avoid BPA in can linings) vegetables and fruit. Keep reading to learn more about real foods and read tutorials on how to make your own real food staples. These foods are especially beneficial to kids with gluten allergies, as they help to heal the gut, improve digestion and provide much-needed vitamins, minerals and other nutrients to their growing bodies. Why Fat is Good For the last few decades, American consumers have been bombarded with marketing messages from food companies. The message was: fat was bad and lowfat or non-fat products were better. But that s not the whole story. In order to replace the fat in foods like butter, crackers, ice cream and other foods additives such as chemically refined vegetable oils, trans fats, artificial sugars and other chemical ingredients were added to foods to give it more flavor. For instance, consumers started opting for products like margarine because it was marketed to be cheaper and healthier than butter. Margarine is highly chemically processed, contains no nutritional value and high in trans fat, while butter is a natural saturated fat and a good source of the fat-soluble vitamins A, D, E and K and trace minerals magnesium, zinc, chromium, selenium and iodine. 5
In fact, studies have shown there s no merit to the claim that margarine is healthier than butter. Actually, it s quite the contrary. Margarine eaters have twice the rate of heart disease as butter eaters and the fatty acids found in artery clogs are mostly unsaturated fat, not saturated, according to the Weston A. Price Foundation. 12 Moreover, the widespread use of margarine has an adverse affect on kids. Studies show health issues ranging from asthma and allergies to a lowered IQ in kids who eat margarine regularly, compared to kids who don t eat margarine. 13, 14 So what fats are good for your kids? Take a look at this Healthy Fat Guide. Butter Healthy Fats Health Benefits Cooking Uses Ghee (clarified butter without water or milk solids) Lard (rendered from pork fat) Tallow (rendered from beef fat) Olive oil Coconut oil Source: 12, 15 Enhances immune function, protects the liver from toxins, aids in utilization of omega-3 fatty acids Rich in omega-3 and omega-9 essential fatty acids and CLA (conjugated linoleic acid), excellent source of vitamin A, D, E and K Excellent source of vitamin D Rich in CLA Rich in antioxidants, normalizes blood fats and cholesterol, relieves inflammation for those with arthritis Rich sources of saturated and lauric acid, antifungal and antimicrobial properties Baking, sautéing (low temperature), spread on gluten-free breads and vegetables High-temperature cooking, frying, sautéing Baking, frying, sautéing Frying, sautéing Low-temperature cooking, no-cook dishes, salad dressings Baking, frying, sautéing, no-cook dishes, salad dressings 6
Why Drink Raw Milk Most parents are aware of the health issues of milk treated with the hormone rbgh, thus the increase in availability of organic and milk from cows not treated with rbgh. That s great for families, but there s still a missing part of the puzzle. Organic and non-rbgh milk is still pasteurized to maintain a longer shelf life. Pasteurization refers to the process of heating milk to kill bacteria, which also changes the nutritional content of milk. Pasteurized milk has up to a 66% loss of vitamins A, D and E and 50% loss of vitamin C. Vitamins B6 and B12 are completely destroyed in the process, along with beneficial enzymes, antibodies and the ability to absorb fat-soluble vitamins A and D. That s why milk is fortified with vitamins A and D. 16 Ultrapasteurization, which means heating the milk to higher temperatures for a longer time, has become increasingly popular to allow milk to have an even longer shelf life up to four weeks. This type of milk has no health benefit it s essentially sterile, a dead food. Most brands of milk, including major organic brands, are ultrapasteurized. 16 In addition, low-fat and non-fat milk and dairy products should be avoided. Fat has been vilified in modern society yet healthy fats like those from raw or organic, unpasteurized dairy provides many health benefits, including lower risk of cancer, diabetes and heart disease, compared to those who consumed low-fat or non-fat dairy. 17 In addition, those who eat full fat dairy gain less weight than those who eat lowfat or non-fat dairy. 18 The obesity problem in kids has exploded in the last decade much of it due to kids eating more processed foods such as fast food meals, packaged food, soft drinks and possibly due to consuming low-fat and non-fat dairy. So what should you choose? Opt for raw full-fat milk, butter and cheese from grass-fed cows. Raw milk is high in vitamins D, B6 and B12, as well as calcium, CLA, protein and beneficial enzymes. Many kids who have a dairy intolerance to pasteurized dairy products can tolerate raw milk, butter and cheese well. If you can t get raw milk, butter or cheese in your area, look for organic, unpasteurized dairy products in your local health food store or online. 7
Why Soak Beans, Nuts, Grains and Seeds Have you or your kids ever had a handful of raw nuts or seeds and felt bloated or sick? It s no accident. Dried beans, nuts, grains (including rice and gluten-free grains) and seeds are high in enzyme inhibitors, phytic acid and tannins toxins that make these foods hard to breakdown and digest and over time can lead to serious health issues such as tooth decay, nutrient deficiencies, bone loss and other digestive issues. 19 The best way to eat these foods is to properly soak them to improve their nutritional value and digestibility. This may seem like a new concept, but many cultures have been doing this practice for centuries. In fact, I remember my Chinese-born mother soaking her rice on the counter for a full day before she used it. In addition to reducing toxins, soaking and sprouting beans, nuts, grains and seeds increases the amount of vitamins and beneficial enzymes in these foods and make the proteins more readily available for absorption. It s actually quite easy to soak foods it just takes a bit of planning. Ideally, these foods should be soaked with something acidic like whey, vinegar or lemon juice. Refer to this Soaking Guide. Food Rice, Millet, Quinoa and other Gluten-Free Grains Nuts Beans and Legumes Seeds Source: 19, 20 Soaking Time Soak for at least 8 hours in hot water with a tablespoon or two of lemon juice or vinegar. Then cook as desired Soak for 12-18 hours with a tablespoon or two of lemon juice or vinegar. Then dehydrate for 12-24 hours to remove excess moisture, and roast or cook nuts if desired (ideal process for making nut butter) Soak for 12 hours, with a tablespoon or two of lemon juice or vinegar, drain and rinse several times. Then cook on low heat for several hours Soak for 8-12 hours, with a tablespoon or two of lemon juice or vinegar. Then dehydrate for 12-24 hours to remove excess moisture, and roast or cook seeds if desired 8
In addition to soaking grains, nuts (many nuts will not sprout), beans and seeds, you can sprout them for additional nutritional benefits. To sprout these foods, soak them as the chart indicates above, then drain the water and leave them in a covered container to sprout. Rinse with filtered water once a day. This process usually takes 2-3 days. Seeds and grains are perfect for sprouting and have a wonderful texture that can be used in meals. I recommend using sprouted gluten-free flours for making the breads, tortillas and wraps in this book. You can sprout your own grains, dehydrate them and then grind them to use or you can buy sprouted flours online. Why Consume Bone Broth and Gelatin Bone broth and gelatin are derived from the skin, connective tissue and/or bones of animals (preferably grass-fed, free-range or organic animals). These foods are high in protein, essential amino acids (such as glycine, proline and lysine) and collagen, and help to build connective tissue, provide support with those with collagen loss or cartilage damage, and aid in hair and skin health (such as help with wrinkles and cellulite). 21 The nutrients are especially beneficial in healing the lining of the gastrointestinal tract and aiding in digestion which is helpful for those with celiac and leaky gut syndrome. Bone broth is incredibly easy to make and can be enjoyed daily as a base in soups or even as drink on its own before consuming meals similar to how the Japanese drink miso soup before eating. Go to page xxx. for more information on how to make your own bone broth at home. Gelatin is even easier to consume. Gelatin is used to thicken or congeal foods and make products such as gelatin or gummy snacks, marshmallows, etc. My recipe for Gummy Fruit Snacks is a healthy way your kids can enjoy gelatin daily it tastes like a treat. Collagen Hydrolysate is another great option (it s got all the benefits of gelatin) but it doesn t congeal in foods or drinks, so it can be added to fruit juices, coffee, soups and other foods. Check out the Resource section of this book on where to buy these products. 9
Gluten Free, Real Food Recipes for Kids Bone Broth Recipe Bone broth is incredibly easy to make especially when you have a handful of leftover bones from a meal and versatile. It can be used as a base for soups, sauces and even as a cup on its own with a bit of salt and green onions (like a miso soup). Ingredients 1-2 lbs organic chicken or grass-fed beef, lamb or pork bones (preferably with cartilage and feet) 2-3 organic carrots, largely chopped 2 stalks organic celery, largely chopped 1 organic onion, largely chopped Filtered water 1 tbsp raw unfiltered apple cider vinegar Directions 1. In a medium to large crockpot, add bones, carrots, celery and onion and fill with filtered water to the top of the pot. 2. Add the vinegar to the pot, cover and cook on low for 24 hours. 1. Turn off heat and strain broth through a cheesecloth or sieve. 2. Store broth in Mason jars and refrigerate for up to 1 week or freeze to use at a later time. 10
Gluten Free, Real Food Recipes for Kids Why Eat Fermented Foods Fermented foods such as sauerkraut, kim chee, kefir and raw yogurt have been around for centuries. These foods are high in probiotics and help to restore gut flora, which helps to heal the gut lining. Fermented foods are also excellent chelators helping to remove the toxins and heavy metals out of the body. 22 Think kids won t eat fermented foods? Think again. Many kids already enjoy sauerkraut on their hot dogs, yet the sauerkraut out of a can provides virtually no probiotic benefit. You can make your own using just cabbage and salt. Here s a quick recipe on how to make your own sauerkraut. Kids also enjoy milk kefir smoothies and water kefir with fruit juice - both recipes are in this book. Find out where you can buy milk kefir grains, water kefir grains, starters and other fermented foods and kits online. 11
Gluten Free, Real Food Recipes for Kids Thank You Thank you for reading the Real Food Guide. Want more tips and recipes? Check out my full-length book, Gluten Free, Real Food Recipes for Kids. I ve got 70+ gluten-free recipes the whole family will love, including smoothies, pasta dishes, chicken nuggets, desserts and much more - all made with real food ingredients. This is a great cookbook for both beginners and those who ve been living gluten free for a while. Click to order your copy now. Please visit my blog, www.dontmesswithmama.com, for more gluten-free recipes, kitchen tips, DIY and green living articles. All my best, Tracey Black 12