Homemade Vanilla Extract {recipe}

Homemade vanilla extract is far better than it’s store counterpart. You just need a bit of patience. And the stuff you find in the store regularly has added corn syrup and flavorings – a major no-no. Especially when you’re trying to cook tasty whole foods!

I’ve made a couple of large batches of this over the years, so you’ll have to forgive me for taking so long to get to this post.

vanilla2

It’s a simple process really, you buy vanilla beans and soak them in alcohol for a specific amount of time. And there is really no wrong way to do it, though there are approximately 354,759 different recipes on the internet.

Homemade Vanilla Extract

Ingredients
750ml of vodka (you can also use bourbon or rum)
15-20 vanilla beans (I buy mine from Mountain Rose Herbs)

You’ll also need either a mason jar or smaller jars if you’re gifting.

Method of Preparation

1. Take each vanilla bean and cut it to the length of your jar – you want to make sure it’s fully covered. Slice lengthwise through only half of it, keeping one end attached. You want to expose the beans, but not necessarily allow them to fall out into the vanilla. (While this isn’t a taste issue, it does make prettier vanilla extract if you don’t have a ton of beans floating about.)

2. Place beans in a quart size mason jar and cover with vodka.

3. Place the lid on and shake it gently. Each day for about a week or so, give it a couple of shakes. (I usually leave mine out on the counter during this time so I remember)

4. After a week or so, you can put the jar somewhere out-of-the-way, like a kitchen cupboard, and shake it gently just once a week. Or so.

The vanilla is ready to use after about 6 weeks, though the longer it sits, the better it tastes. Four months is absolute perfection. Just pour out the vanilla into another jar and then you can actually re-use the beans to make at least one more batch.

Tips and tricks:

  • Most directions say to place it in a cool dark place – it’s what I do. But my friend Jodi put her homemade vanilla in the sun and it worked just fine.
  • The vodka you buy DOES make a difference. Cheap stuff is, well…..cheap stuff. Buy at least a mid-priced vodka and you’ll get a better product.
  • If you’re not used to buying alcohol and really have no idea what to buy, go to a liquor store. This way you can just ask the guy at the counter for a mid-priced vodka instead of standing at the supermarket feeling silly in front of a massive wall of booze.
  • Jodi was also the one that bought a bunch of cute little jars for us to use.
  • And she also made her vanilla IN those little jars.
  • Katie used bourbon in her vanilla.
  • And Crystal actually just put the vanilla beans in the jar of vodka. Uh…brilliant!
vanilla3

slicing through just half of the bean

vanilla

immersed in vodka - now let it sit

Have you made your own vanilla before? What process do you use?





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Eating Desserts for the Holidays? Try Healthier Versions.

The holidays and Christmas parties offer up their fair share of sweets and desserts. And what about homemade gifts that come from your kitchen? Instead of resorting to refined sugars this year, try your hand at slightly healthier options. (because you know that sugar isn’t healthy….right?)

Some of my favorites:

  • Caramel Corn – popcorn tins make a great gift, try one with natural sugars and no corn syrup.

 

Friends of mine also have some great ebooks out that can help you choose a healthier dessert this year!

Kate at Modern Alternative Mama – her book is Treat Yourself: Real Food Desserts, includes 32 recipes and sells for $7.95.

Katie at Kitchen Stewardship also has an ebook called Smart Sweets that includes 30 recipes and sells for $9.95.

Marilyn at Just Making Noise has an ice cream ebook, Just Making Ice Cream, that includes over 70 recipes for ice cream, gelatos, and sorbets. This book sells for $12.00 and proceeds go to their mission work in Hondurus. (currently on sale for $8.00)

 

What are your plans for sticking within your nutritional guidelines?

Also – the new version of the Sugar Detox Challenge is now available!! Sorry it took so long, but turning it into an ebook (ended up being 24 pages long!) took a bit longer than expected. I hope you enjoy it! We’ll also be running an official sugar detox challenge again here in January – so get ready to join in with others as we kick the sugar habit!

To download your FREE Sugar Detox Challenge ebook, you’ll need to subscribe to either the daily or weekly newsletter (just one – not both!). When you activate your subscription, you’ll be directed to a page of downloads that are available to subscribers only.

If you already subscribe – please scroll down your email just a bit and you should see the link to view and download the ebook. I’m also trying to make sure that the downloads links show in the RSS feeds as well – but it may not work the first time around……

 





Like what you've read? Use the social media sharing buttons just above to share with others. And thanks so much for your support!! Sharing with social media helps me get the word out about Real Food and Fertility. :-)  

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I am not a doctor and don't even pretend to be one. Use everything you read only to inspire you to do your own research and be an advocate for your own health.

Eating for Natural Hormone Balance

A guest post by Amie Valpone, HHC, AADP

Natural balance is about eating clean and as close to the source as possible. There’s no need to deprive yourself when you’re trying to conceive or balance hormones; there is a vast array of foods that can help you feel great and energized everyday.

Whole Grains

Sticking to healthy whole grains such as quinoa, buckwheat, brown rice, wild rice, cornmeal and oatmeal you’ll realize how much better you feel as these options won’t alter your blood sugar and insulin as dramatically as their white friends will (white flour, white rice, white bread). Try whole grain pasta with fresh tomato sauce and fresh marjoram, a whole grain pita filled with steamed vegetables, almond butter and sesame seeds, create a balsamic quinoa dish with cashews and fresh thyme.**

Fresh Produce

The antioxidants found in fresh fruits and vegetables will do wonders for you and your husband. Try to purchase organic as often as possible; aim for a fresh fruit and veggie at each meal. Try spinach in your morning omelet, red bell peppers and salsa for a snack, berries in your Greek yogurt parfait, bananas in your oatmeal, fresh orange and grapefruit juice as the dressing for your salad, steamed fennel and leeks added to your favorite soup recipe. See how easy it can be to sneak in a few new fruits and veggies into your daily eats?

Fresh herbs are also a great way to add flavor to all of your dishes; I love cilantro, rosemary, marjoram, basil and sage but don’t stop there- there’s a whole garden of herbs that you can experiment with. Try a bit of mint in your evening tea or some cilantro in your tomato sauce; how about basil in your salmon salad?

Plant Proteins

Beans, legumes, peas, nuts and seeds are a wonderful source of protein and can be used in recipes from stews to hummus, salsa to stir-fries, nut butters to chili. Toss some peas onto your lunchtime salad, cook up a batch of black beans to store in your fridge for the week to use in your scrambled eggs, homemade hummus, burritos, wraps and rice dishes. Carry around a Ziploc bag filled with chia seeds for a nice dose of protein when traveling or running errands where there are no healthy protein options; you can sprinkle a bit of these seeds onto your cereal, salads, baked goods, pilafs and smoothies.

Healthy Fats

We all need a bit of healthy fat in our lifestyles and there’s no need to shun the three letter word or be scared of eating foods with fat because we all need fat to survive and for our bodies to properly function. Try a mashed avocado with a slice of whole grain toast with fresh arugula and tomato slices. Or whip up an easy hummus with chickpeas, chia seeds, extra virgin olive oil and red beets for a quick mid-day snack that can be enjoyed with crudités, a toasted English muffin or whole grain crackers. Roast some pumpkin seeds in your oven with olive oil, cinnamon and sea salt; store in Ziploc bags for an easy travel snack that you can store in your bag when you need a bit of a blood sugar boost.

 

White Bean Sage Hummus

Makes 8 (1/3-cup) servings

Ingredients

  • 1 1/2 cups cooked white beans (Great Northern, white kidney or cannelloni), drained and rinsed
  • 1 small Vidalia onion, minced
  • 1 small plum tomato, diced
  • 1 clove garlic, minced
  • 4 springs fresh sage, rinsed
  • 2 tsp. ground flax seeds
  • 2 tablespoon lemon juice
  • 1/4 teaspoon freshly ground white pepper
  • 1/4 teaspoon sea salt

Method of Preparation

1. Drain liquid from beans, reserving 3/4 cup.

2. Place half of the beans in food processor. Add reserved bean liquid and blend. Mix in other half of beans with remaining ingredients.

3. Transfer to serving dishes. Serve chilled with crudités.

4. Enjoy.

Amie Valpone, HHC, AADP is a Manhattan based Culinary Nutritionist, Marketing Consultant, recipe developer and food writer specializing in Gluten Free, Soy Free and Dairy Free Culinary Nutrition.  Amie is the author of the gluten-free blog, The Healthy Apple and is the Publisher and Marketing Director of the online gluten-free magazine, Easy Eats.

Amie shares her passion for and approach to ‘Clean Eating’ by focusing on natural, whole foods and ingredients. She’s a Food Media Expert and works hands-on with individuals and groups as a Food Allergy Concierge and Healthy Family Pantry Stylist to guide them through their transition into a healthier lifestyle.

 **it’s recommended that all whole grains be properly soaked or fermented before consumption





Like what you've read? Use the social media sharing buttons just above to share with others. And thanks so much for your support!! Sharing with social media helps me get the word out about Real Food and Fertility. :-)  

All images and content are protected under US copyright laws, please do not copy and paste.

I am not a doctor and don't even pretend to be one. Use everything you read only to inspire you to do your own research and be an advocate for your own health.

Almonds {how to soak}

Almonds are one of my favorite quick snacks as well as an easy way to add crunch and flavor to many dishes. A few years ago my thoughts on almonds changed a bit after reading Nourishing Traditions, when I was confronted with the fact that raw or roasted almonds may essentially be robbing our bodies of nutrients. Almonds are one of the foods highest in phytic acid – even more so than wheat, oatmeal, and soy. It is taught in the “traditional foods” circles that this enzyme inhibitor must be removed to aid in digestion and nutrient absorption.

After soaking almonds for the first time I was hooked.

It takes some time, though just a few minutes of active work, but the end result is a nut that not only tastes better, but is easier on the digestive system. I now soak most of the almonds that I use because I notice such a big difference in overall digestion – which to me is more important than scientific studies.

{to read more about the phytic acid content in nuts and seeds, check out Kimi from The Nourishing Gourmet’s research}

Soaking sunflower seeds and almonds and making a gallon of water kefir. What traditional foods are you making today?

How to Properly Soak Almonds

Almonds should preferably be raw, though it is very difficult to find truly raw almonds. (something about how they are usually steam pasteurized before sale now….) If you can’t find truly raw almonds, purchase unroasted, unsalted.

1. Use a container at least twice the size of the amount of almonds you’re using. They swell to about twice the size and will soak up much of the water.

2. Cover the nuts with warm water and let sit in a warm place for about 12 hours or overnight. After about 12 hours, or in the morning, drain the water, add one teaspoon of salt per quart of almonds (presoaked quantity), and fill again with warm water to let soak for another 8-12 hours.

3. After the final salt water soak, drain the almonds and dehydrate until crisp. This may take awhile…… Use the nut setting on your dehydrator or the lowest temperature available on your oven.

4. When I first started soaking almonds I finished after dehydrating to keep them raw, but since Kimi posted that both dehydrating AND then roasting removed even more phytic acid (though studies have yet to prove how much) I’ve roasted them in the oven for 20 minutes or so which adds a nice roasted flavor to the already salted nuts.

Even the experts are unsure of how much phytic acid is removed during this process, or even if it removes enough to make it worth while, but what I do know is that I notice a difference between soaked and unsoaked almonds. So I’ll continue soaking them but not freak out should I consume an unsoaked one from time to time.

Besides snacking on crispy almonds by themselves, I like to use them in:





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Homemade Corn Tortillas {recipe}

Making your own homemade tortillas shells is not just easy – it opens you up to a world of very tasty food. Back in the day I’d soak and prepare whole wheat tortilla shells for tacos or sandwich wraps. But since my family has gone gluten free, I’ve yet to a) find a good recipe that we like and b) bother testing a bunch more out.

I thought I was going to make it easy on my self and make corn tortillas shells. The instructions online were super easy, just water and masa flour.

But oh how dismal they turned out. It was terrible really! Lots of muttering under my breath as I tried to roll them out and have them break apart. Using my tortilla press didn’t help anything either as they’d look beautiful and then fall apart as I peeled them out. If I got them in the pan, they would cook to stiff. And we didn’t enjoy the taste. My husband nicely asked me if I’d stop trying to make them.

Not one to keep messing up dinner after dinner, I gave in and called it a loss.

Oh…..but then I had an idea. An epiphany really.

I love reading through my old handwritten cookbooks and something jumped out at me while I was skimming my wheat tortilla recipe.

Oil.

And I had to try them again with some added oil. Just to see if my inkling was correct. And I think I finally got it right – these are even husband approved.
homemade corn tortillas

Homemade Corn Tortillas

Ingredients
2 cups masa harina (corn flour – not corn meal)
1/2 tsp salt
1 – 1 1/4 cups hot water
1 Tbsp oil

Method of Preparation

1. Mix together the corn flour, salt, one cup of hot water, and the oil together in a bowl and combine.

2. Add water until you reach the right consistency. What you’re going to be looking for is a dough that is wet enough to stick together, but not so sticky that it stays on your hands.

3. Knead the dough for a minute or so to fully combine the ingredients.

4. Cover the bowl in order to keep the moisture in the dough – otherwise by the time you’re done, it’ll be to dry. Take a golf ball sized chunk of dough and either roll flat with a rolling pin or place into a tortilla press. Either option you choose, lay the dough between layers of wax paper or a ziploc bag cut in two. If the dough sticks to the plastic – it’s to wet, just add a touch more flour.

5. Place the tortilla onto a medium-hot skillet, not greased. Cook for 45 seconds to one minute on each side.

6. Once tortillas are fully cooked, take them off the skillet and place in between a folded towel. This helps keep them supple and warm while you’re cooking the rest.

You can use them immediately or store in the refrigerator for a week or so.

Or if you’re looking for whole wheat tortillas, never fear – I have those listed right here: Homemade Whole Wheat Tortillas

Making your own “traditional” masa is also a possibility when you purchase the pickling lime from a place like Cultures for Health. “Ancient Aztec and Mayan cultures developed nixtamalization using lime and ash to create alkaline solutions to treat corn.
Nixtamalizing corn by soaking it in lime water, produces corn that is more easily ground (when treating whole corn rather than corn meal), its nutritional value is increased (through the freeing up of Vitamin B3, flavor and aroma are improved and mycotoxins (a type of fungus) are reduced.  Unprocessed Maize (corn) is deficient in niacin which is problematic when corn is used as a staple food in a diet.  While it is suggested that corn should soak in lime water for 7 hours prior to using it in cooking, traditional cultures would often soak corn for 1-2 weeks.” – CfH.





Like what you've read? Use the social media sharing buttons just above to share with others. And thanks so much for your support!! Sharing with social media helps me get the word out about Real Food and Fertility. :-)  

All images and content are protected under US copyright laws, please do not copy and paste.

I am not a doctor and don't even pretend to be one. Use everything you read only to inspire you to do your own research and be an advocate for your own health.