Ecuadorian Quinoa Casserole (from Nourishing Traditions by Sally Fallon)
A photo from the Nourishing Traditions cookbook
Serves 6-8
From the Sally Fallon Cookbook, Nourishing Traditions
INGREDIENTS
2 cups quinoa
6 cups warm filtered water plus 2 tablespoons whey, yoghurt, kefir or buttermilk
1 bunch green onions, chopped
2 tablespoons extra virgin olive oil
1 teaspoon annatto seeds (available in Latin American markets)
4 cups beef or chicken stock
1/2 teaspoon sea salt
3 cloves garlic, mashed
2 medium potatoes, washed and sliced
1 bunch cilantro, tied together
1/2 cup piima cream or creme fraiche
5 tablespoons cream cheese
DIRECTIONS
This authentic recipe, from a chipper centenarian living in Equador, incorporates all the basic principles for easy digestion and thorough assimilation--use of rich stock made by boiling bones for a long time, presoaking of grain and the addition of cultured cream and homemade cheese, rich in fat-soluble vitamins.
Soak quinoa in warm water mixture at least 12 hours. Rinse and drain well. Saute annatto seeds in oil for several minutes, or until oil turns yellow, and remove with a slotted spoon. Saute onions in the same oil, adding garlic at the last minute. Add quinoa and stock and bring a boil. Skim, reduce heat, cover and simmer for I hour more on very low heat. About 1/2 hour before serving, stir in the potatoes and salt. About 10 minutes before serving, add cilantro. To serve, remove cilantro and stir in cultured cream and cheese.
NOTE FROM SALLY
Quinoa is a staple food of the Incas and the Indians in Peru, Ecuador and Bolivia. During his pioneering investigations in the 1930's, Weston Price noted that the Indians of the Andes mountains valued gruel made of quinoa for nursing mothers. Quinoa contains 16 to 20 percent protein and is high in cystine, lysine and methionine-amino acids that tend to be low in other grains. It contains iron, calcium and phosphorus, B vitamins and vitamin E,and is relatively high in fat. Like all grains, quinoa contains antin utrients and therefore requires a long soaking as part of the preparation process. SWF
Emmett Farm Memories
I asked my aunt if she would share some of her memories of moving to the Emmett farm and growing up here. We hope you enjoy these memories and photos as much as we did!
In 1934, jobs in South Gate, California were scarce. Frank Robinson was a skilled plasterer with a wife, Blanche, and two children, Frances and David, then aged 6 and 4. When they found themselves having to choose between gas for the Model T or milk for the children, they knew something had to change. A farm would mean a bit of security. At least they would eat! Frank had an acquaintance, Wes Awald, who had a dairy in Meridian, Idaho. He did Frank the favor of checking out the Larkin farm which was for sale in Emmett. It was 40 acres with a house and barn. His report was that the barn was good but the house was “not much.” Both were built with square nails. No plumbing in the house!
The decision was made. The Model T was traded for a larger Jewett for the trip. The kids’ cousin Don Malan was still in school, but old enough to drive the truck loaded with the family belongings. The trip took a week. It’s hard to imagine that trip without today’s highways, rest stops and drive through restaurants.
Blanche was beginning to have her doubts as they drove mile after mile through the desert. It was when they came to the top of Freezeout Hill and saw the beautiful valley below she began to feel confident about the move. In later years she would recall her relief, seeing “two shades of pink and white” stretching out below, in the valley that would be her home for the next 48 years.
They grew the grapes and bottled the juice themselves. Lots of the bottles were left behind as they drove. Less weight was better.
TRAVELING
The trip from California to Idaho took a week, and the Robinsons had to picnic along the way. Frank fashioned a box to hold food, towels, and bottled grape juice. The photo shows one of the remaining juice bottles. The box would become a towel holder in the “wet room” of the home, a back room that Frank plumbed for a bathroom and laundry. Everything was used and reused, fixed or repurposed.
Frances with bee swarm
BEES
Frances was her Dad’s willing helper when the family kept bees. She turned the crank on the extractor and filled 5 pound tins so honey could be sold. The photo shows their bee keeping license issued by the Idaho Department of Agriculture. It came in the mail as a post card dated March 21, 1945 and had a 3 cent postage stamp.
A bulletin from the American Honey Institute dated May, 1945 suggested the following:
“Are you serving plenty of cottage cheese these days when meat is scarce? For dessert press cottage cheese through a sieve. Add 3 tablespoons of sour or sweet cream and 3 tablespoons of honey to each cup of cheese. Beat until fluffy. Add 1/8 teaspoon of salt. Note: This is also delicious when served as a topping on gingerbread, fruit gelatin, or cherry tarts.”
American Honey Institute Bulletin
BALING HAY
During WWII farm laborers were hard to come by. To manage hay season, a loan from Blanche’s brother Will allowed them to purchase a Case wire baler. It took all four family members to complete the job. Frances drove the tractor; Blanche fed the wires into the slots of the wood block, wearing leather gloves; David tied the wires as the 100 pound bales worked their way to the end of the process; and Frank had the dusty job of placing the wooden block that marked the end of one bale and the start of a new one. It was the first baler of its kind in the Valley.
DAIRY COWS
Soon after arriving in Emmett, Frank arranged to pasture dairy cows in exchange for the milk, probably around 8 cows. Frances was the tail holder while her Dad sat on a T stool to milk. After some time, Frank fashioned tail holders from rubber hose and heavy wire. Milk went into 10 gallon cans to be cooled in the irrigation ditch until they were picked up. As time went on, they purchased a separator and sold cream to the creamery.
The NCAP Annual Report
NCAP helps protect our community through environmental health; they inspire the use of ecologically sound solutions to reduce the use of pesticides, and their work is helping so many farmers and communities in the Northwest.
NCAP assisted us in planting a native wildflower pollinator meadow, which is a mutually beneficial piece of land for both bees and farmers. To read their full report, go to http://www.pesticide.org/annual_reports.
Why We Chose Organic
By Emily Wahl
I didn’t grow up eating organic food. I’m sure many of you can relate to that. As a girl growing up in rural South Dakota in the nineties, the organic food movement had barely reached our radars. Frugality was the first priority, and my mom was an expert at getting meals on the table on a budget. Dinner was often a grilled meat paired with frozen vegetables or the ubiquitous Hamburger Helper. During the day I ate a fairly steady diet of junk food. A “caramel cappuccino” from a gas station on the way to school, or a box of Cheezits when I returned was common for me. The idea that this could be damaging to my health never occurred to me as I was skinny as a rail. But I was tired most of the time, and beginning to show signs of depression.
It wasn’t until I got to college and started developing more serious problems that I realized my diet had to change.
It has been a long and difficult process, but I have gone from being a person who was often stuck in bed to a person who is excited about what is in store for her life
Over the course of my time in college, my health began to rapidly get worse. I knew that there was something wrong, but I didn’t have the words back then. Today doctors have all sorts of words to define us. Words like autoimmune disease, adrenal fatigue, Hashimotos, and SIBO are all now at my fingertips, and I’m just a Google search away from discovering an overwhelming amount of information. But when I started to develop my problems I didn’t have these words; I didn’t have any understanding.
What I did know is that what we put in our body matters, and I had no hope of recovering my health without drastically changing my diet. It was around this time that I began to start researching what healthy eating really meant. With many competing health theories out there, this was quite the process. But all of the health experts seemed to agree on one thing; that we should be eating REAL food! Our food should be coming from farms or be as close to the source as possible. And it should be raised and grown according to time honored tradition, not sprayed with chemicals that are damaging to our health. I began to understand that it wasn’t just about organic, but about supporting a new, sustainable system of agriculture.
Eating organic and local food became about more than just healing my own body. It began to be about supporting the kind of community and culture that I want to live in. I want to know the people producing my food. I want access to the broad array of culinary delicacies that only come within a local food system. And I don’t want my children to be facing the environmental fall out from unsustainable ecological practices.
There is a lie we tell ourselves; that this will go on forever, and we will never get better.
As I have walked this health journey for over a decade now, there have been many elements that have been essential to healing. I have used supplementation, herbal medicine, therapy, exercise, and lifestyle changes. Organic food alone was definitely not enough to bring about lasting change. But without it, all of these other interventions would have had little effect. It is easy to slip up and eat poorly when we are inundated with the conventional system all around us. But for me, the ramifications of bad eating choices are felt immediately. I could lose all of my energy for days, or be in instant, severe pain. I am extremely grateful to get to live in a place where these conventional, processed foods are not my only option, and I have the ability to access a wide array of amazing local products. Now my diet is largely composed of seasonal produce from Idaho’s small farms, grass-fed beef, and our own backyard eggs.
For me, making a permanent shift to organic eating took a health-crash and the realization that the medical system did not have a pill that would ever substitute for taking ownership over my own health. I got sick and tired of looking at my dreams in the distance and knowing that my body wasn’t strong enough to pursue them. It has been a long and difficult process, but I have gone from being a person who was often stuck in bed to a person who is excited about what is in store for her life. I plan on making my thirties a time of new endeavors and vibrant health!
There is a lie we tell ourselves; that this will go on forever, and we will never get better. But often that lie takes hold because we are stuck in a paradigm created by our dominate food culture. We live in a country that perpetuates illness by making unhealthy food seem normal, and training doctors to only help when the situation becomes dire. I thought I was alone with my problems, but I am beginning to see that I am just one of thousands battling for her health at far too young of an age. We have an opportunity to change the direction of our fast food culture and return to a way of living and eating that will make health the norm and not the exception.
Herb Rubbed Top Round Roast Beef
INGREDIENTS:
1/3 cup fresh parsley chopped fine
2 Tbsp minced fresh thyme
1 shallot minced
1 Tbsp Dijon mustard
2 Tbsp olive oil
4 Tbsp unsalted butter room temperature
(1) 4-5 lbs top round roast fat trimmed if needed
1 Tbsp salt
1 Tbsp pepper
DIRECTIONS:
Mix the parsley, thyme, and shallot in a small bowl.
Remove 2 Tbsp of the herb mix to another bowl and set aside.
Add the mustard, and add 1 Tbsp of the oil to the remaining herb mix and stir to combine.
With the previously reserved herbs, mash in the butter with a fork to mix everything well.
Butterfly the roast by carefully cutting down the center of the roast, folding the cut end of the beef back, flattening, until you have cut almost entirely through. This allows for a better seasoning application throughout the beef.
While spread flat, season liberally with salt and pepper on all sides.
Using your fingers, spread the mustard mixture evenly over the interior of the meat.
Fold the meat back up and tie with kitchen twine.
Cover and allow the beef to rest in the fridge at least 4 hours.
When ready to cook, preheat the oven to 275 degrees F.
In a large oven-safe skillet, heat the remaining oil.
Sear the beef on all sides, until just browned, about 5 minutes per side.
Transfer to oven and allow to cook 1 1/2 to 2 hours, or until the meat temps at 125 degrees F.
Carefully transfer the beef to a cutting board to rest.
Spread a generous dollop of the herb butter over the roast and cover with foil.
Allow to rest for 20 minutes before slicing and serving.
Carne Asada Tacos
INGREDIENTS
2 pounds flank or skirt steak
1 full recipe of Mojo marinade (recipe below)
Olive oil, for coating the grill
Kosher salt and freshly ground black pepper
16 (7-inch) corn tortillas
Shredded romaine or iceberg lettuce, for serving
Chopped white onion, for serving
Shredded Jack cheese, for serving
1/2 cup Pico de Gallo (recipe below)
2 limes, cut in wedges for serving
MOJO
4 garlic cloves, minced
1 jalapeno, minced
1 large handful fresh cilantro leaves, finely chopped
Kosher salt and freshly ground black pepper
2 limes, juiced
1 orange, juiced
2 tablespoons white vinegar
1/2 cup olive oil
PICO DE GALLO
4 vine-ripened tomatoes, chopped
1/2 medium red onion, chopped
2 green onions, white and green parts, sliced
1 Serrano chile, minced
1 handful fresh cilantro leaves, chopped
3 garlic gloves, minced
1 lime, juiced
1/4 cup extra-virgin olive oil
1 teaspoon kosher salt
DIRECTIONS
Lay the flank steak in a large baking dish and pour the mojo over it. Wrap tightly in plastic wrap and refrigerate for 1 hour or up to 8 hours, so the flavors can sink into the meat. Don’t marinate the steak for more than 8 hours through, or the fibers break down too much and the meat gets mushy.
Preheat an outdoor grill or a ridged grill pan over medium-high flame (you can also use a broiler). Brush the grates with a little oil to prevent the meat from sticking. Pull the steak out of the marinade and season the steak on both sides with salt and pepper. Grill (or broil) the steak for 7 to 10 minutes per side, turning once, until medium-rare. Remove the steak to a cutting board and let it rest for 5 minutes to allow the juices to settle. Thinly slice the steak across the grain on a diagonal.
Warm the tortillas for 30 seconds on each side in a dry skillet or on the grill, until toasty and pliable.
To make the tacos, stack up 2 of the warm tortillas, lay about 4 ounces of beef down the center, and sprinkle with some lettuce, onion, and cheese. Top each taco with a spoonful of the Pico de Gallo salsa and garnish with lime wedges. Repeat with the remaining tortillas.
MOJO
In a bowl, mash together the garlic, jalapeno, cilantro, salt, and pepper to make a paste. Put the paste in a glass jar or plastic container. Add the lime juice, orange juice, vinegar, and oil. Shake it up really well to combine. Use marinade for chicken or beef or as a table condiment.
PICO DE GALLO
In a mixing bowl, combine all ingredients together. Toss thoroughly. Let it sit for 15 minutes to an hour to allow the flavors to mix.
Osso Bucco
Serves 6
INGREDIENTS
1/2 cup all-purpose flour
3/4 teaspoon salt, divided
1/2 teaspoon pepper
6 beef shanks (14 ounces each)
2 tablespoons butter
1 tablespoon olive oil
1/2 cup white wine
1 can (14-1/2 ounces) diced tomatoes, undrained
1-1/2 cups beef broth
2 medium carrots, chopped
1 medium onion, chopped
1 celery rib, sliced
1 tablespoon dried thyme
1 tablespoon dried oregano
2 bay leaves
3 tablespoons cornstarch
1/4 cup cold water
Gremolata:
1/3 cup minced fresh parsley
1 tablespoon grated lemon zest
1 tablespoon grated orange zest
2 garlic cloves, minced
DIRECTIONS
In a large resealable plastic bag, combine the flour, 1/2 teaspoon salt, and pepper. Add beef, a few pieces at a time, and shake to coat.
In a large skillet, brown beef in butter and oil. Transfer meat and drippings to a 6-qt. slow cooker. Add wine to skillet, stirring to loosen browned bits from pan; pour over meat. Add the tomatoes, broth, carrots, onion, celery, thyme, oregano, bay leaves, and remaining salt.
Cover and cook on low for 7-9 hours or until meat is tender. Discard bay leaves.
Skim fat from cooking juices; transfer juices to a large saucepan. Bring to a boil. Combine cornstarch and water until smooth; gradually stir into the pan. Bring to a boil; cook and stir for 2 minutes or until thickened.
In a small bowl, combine the gremolata ingredients.
Serve beef with gremolata and sauce. If desired serve over polenta, mashed potatoes or orzo pasta!
Corned Beef
Makes 2 pounds
INGREDIENTS:
1 large onion, cut into 1/2-inch wedges
3 sprigs fresh thyme
3 cloves peeled garlic
3 Tablespoons pickling spice
One 4-pound piece corned beef brisket, rinsed
3 Tablespoons unsalted butter
2 leeks, white and light green parts only, split lengthwise, cleaned and cut into 1-inch lengths
4 carrots, cut into 2-inch pieces
1 small head green cabbage, core intact, cut into thick wedges
20 small red potatoes
1/4 cup loosely packed fresh parsley leaves, chopped
Sour cream, prepared horseradish and whole-grain mustard, for serving
DIRECTIONS:
Put the onion, thyme, garlic, pickling spice, brisket and 6 cups water into an instant pot.
Set and cook on high pressure for 85 minutes. Follow the manufacturer’s guide for quick release, then remove the meat and set aside. Strain the liquid through a fine mesh strainer into a bowl and return 2 cups back to the instant pot along with the butter.
Put the potatoes in a microwave safe dish and cook for 3 minutes then add the leeks, carrots, cabbage and potatoes to the Instant Pot. Seal and cook on high pressure for 4 minutes. Quick release the steam. Thinly slice the brisket across the grain and transfer to a serving platter. Arrange the vegetable and potatoes around the meat, sprinkle with the parsley and serve with the sour cream, horseradish and mustard on the side.
