These are some favorite recipes that are used in regular rotation in my household. And take note: It was my kids who voted on which dishes to include! Nothing here is complicated. I’m not a chef. I’m a fan of easy and fast—especially after a long day of work. Yet these recipes pack a ton of delicious flavor. If I’m going to take the time to cook, I want everyone to eat with minimal argument and maximal enjoyment.
Each of these dishes starts with whole, nourishing foods and uses various cooking methods and/or seasoning to transform them into the best version of themselves. They taste like what they are and there’s no “hiding” veggies or junking up healthy foods just to make them palatable to kids.
I made an effort to give you general measurements for each dish, but know that I never use recipes when I cook (which is why baking is not my forte!). I encourage you to take these recipes merely as suggestions and guidelines; don’t get too bogged down by specific amounts. Always feel free to eyeball, taste, replace, adjust, and make it your own.
NOTE: It goes without saying, but all the ingredients called for in these recipes should be the highest quality that you can find—organic, biodynamic, pastured, fresh, and local whenever possible.
VEGGIE FRITTATA
Serves 6 to 8
I love having this dish in my back pocket for when I’m in a hurry to feed everyone, but all I see in the fridge are random ingredients that don’t feel like the makings of a meal. Just roughly chop some favorite veggies—any assortment will do—and sauté them while you’re beating the eggs, and within 20 minutes you have dinner or lunch. I plan for one to three eggs per person when serving this as a main dish, depending on appetite, but you can easily scale this recipe up or down. It’s also delicious cold and is great packed into lunches.
4 tablespoons olive oil or coconut oil or 2 tablespoons schmaltz or lard
2–3 cups assorted vegetables (such as asparagus, cherry tomatoes, onions, leeks, broccoli florets, peas, bell peppers, spinach, or swiss chard), roughly chopped into bite-size pieces
1/2 teaspoon each salt and pepper
1/2 teaspoon paprika
12 large eggs
Optional: pastured cheese, grated or in small chunks; pastured, nitrate-free bacon or ham, cut into small pieces
1. Preheat the oven to 350°F.
2. Heat a cast-iron pan or large sauté pan over medium-high heat and add the oil or fat. When it moves easily around the pan, add the vegetables. Sauté until they’re just tender, 5 to 8 minutes. Add the salt, pepper, and paprika.
3. While the vegetables are cooking, beat the eggs until frothy in a medium mixing bowl.
4. Reduce the heat to low-medium and pour the eggs over the vegetable mixture, as well as any cheese or bacon you’re using. Continue cooking until you can see the eggs at the edges of the pan starting to set. Gently pull back the cooked edges with the spatula so that more liquid runs over the edge. When the egg is mostly set, transfer the pan to the oven and cook for another 10 to 15 minutes, until the top is just golden brown and the eggs have set in the center.
SWEET AND CRUNCHY BRUSSELS SPROUTS
Serves 6 to 8
I’ve converted a number of greens-averse children to Brussels sprouts lovers with this recipe. It’s sweet, salty, just a touch bitter, and generally delicious.
4 tablespoons olive oil or 2 tablespoons lard or schmaltz
10 shallots, peeled and roughly chopped
1–11/2 pounds Brussels sprouts, thinly sliced (if you have a slicing option on the food processor it goes very quickly)
2 tablespoons raw honey
1/2–1 teaspoon sea salt
1. Heat a large cast-iron pan or large sauté pan over medium heat. Add the oil or fat and when it moves easily around the pan, add shallots and sauté until translucent.
2. Toss in half the Brussels sprouts and sauté for 5 minutes or until they wilt a bit. Stir in the honey and salt and mix well.
3. Add the remaining Brussels sprouts, toss with the existing mixture, and sauté for another 5 to 7 minutes. The first of the greens will soak up the honey and fat; the remainder will add a bit of crunch and freshness.
RED CABBAGE SALAD
Serves 6 to 8
People are always asking me for this recipe after eating it at my house, and I’m almost embarrassed to give it to them because it’s so simple. But as straightforward as this dish is, it’s delicious and somehow manages to taste even better the next day. The cabbage stays crisp as it continues to marinate in the umami-filled umeboshi plum vinegar. This salad is a great way to get purple cabbage and all its fabulous phytonutrients into kids.
1/2 medium head red cabbage, finely sliced (avoid the wilted prechopped stuff from the store—do it yourself!)
1/2 cup olive oil
Juice of 1 lemon or 2 teaspoons umeboshi vinegar (if using umeboshi, omit the salt)
1 teaspoon sea salt (but always adjust to taste)
Add the cabbage to a large mixing bowl and top with the olive oil, lemon juice or umeboshi vinegar, and salt (if applicable). Toss well and serve immediately for a fresh, crunchy salad, or marinate for 1 hour on the counter for a more tender, wilted version.
KALE THREE WAYS
Kale has gotten pretty trendy lately, but it’s for good reason: It’s a highly nutritious leafy green, filled with phytonutrients that boost brain plasticity for optimal learning and memory. It also has the bitter profile that boosts our bodies’ detoxification process. Substitute different varieties of kale or other leafy greens—collards or chicory, for instance—too. Rotating greens allows us to fully benefit from each of their diverse benefits.
KALE CHIPS
Serves 4 to 6
1 bunch kale (red, green, lancinato)
1 tablespoon olive oil
Sea salt
1. Preheat the oven to 350°F.
2. Rip the kale leaves into 1- to 2-inch pieces off of the central stem. In a medium-size mixing bowl, toss them with the oil and a pinch of salt (saltiness will concentrate as the kale bakes, so go easy). Arrange the leaves on a baking sheet, making sure they aren’t overlapping. Bake until crispy, 10 to 15 minutes.
RAW KALE SALAD
Serves 4 to 6
1 bunch lancinato (aka dinosaur or Tuscan) kale leaves removed from stem*
1/2 cup olive oil
2 cloves garlic, minced
1/2 teaspoon sea salt
Optional: dried currants, sprouted sunflower or pumpkin seeds, hemp seeds, Parmesan shavings
*TIP: Save stems! Chop stems finely and throw in the pan first to sauté with that night’s veggies; use stems in your next batch of bone broth, or juice them.
Roughly chop the kale leaves into small bite-size pieces. Add the pieces to a medium bowl and coat with oil. Massage—or gently squeeze—the kale for 1 to 3 minutes, or until the oil runs green and the kale is soft. Add the garlic, salt, and any other toppings.
SAUTÉED KALE
Serves 4 to 6
1 bunch purple kale (though any kind of kale will work, or use another leafy green such as collards)
2 tablespoons olive oil or coconut oil or 1 tablespoon lard, schmaltz, or tallow
1 purple onion or large leek, sliced finely
3 cloves garlic, chopped and allowed to sit for 10 minutes*
1/2 cup bone broth or water (more if needed)
Splash of umeboshi vinegar or juice of 1 lemon
1/2 teaspoon salt or gomasio
*The superb healing properties of garlic are maintained even after cooking if the chopped garlic is allowed to sit for 10 minutes first.
1. Remove the kale leaves from the stems and finely chop both, keeping them separate.
2. Heat a large sauté pan over medium heat and add the oil or fat. When it moves easily around the pan, add kale stems and onions or leeks. Sauté for 2 to 4 minutes. Reduce the heat to low and add the kale leaves and garlic. Cook for another 5 to 8 minutes, depending on whether you like your kale tender or crisp. For “juicier” kale, add a splash of broth or water, increase the heat to medium-high, and cover for 3 to 5 minutes when you add the leaves. Take care not to overcook the kale or it will become bitter and soggy. Sample as you cook!
3. Remove the kale from the pan, and season with the umeboshi vinegar or lemon juice and salt, or a couple of shakes of gomasio.
HUMMUS
Makes about 2 cups
Kids love to dip their foods, and this creamy, satisfying spread tastes best homemade. It comes in handy if your kids are reluctant to eat vegetables—it encourages them to “interact” with their food.
1/2 cup dried chickpeas, soaked for 12 hours then simmered for 1 hour (a 15-ounce tetra pack can be substituted in a pinch)
2 tablespoons tahini (sesame paste)
3/4 cup olive oil
Juice of 2 lemons or 1 tablespoon umeboshi vinegar (if using the umeboshi, you may need less salt)
3 garlic cloves, minced
1 teaspoon sea salt
Combine the ingredients in a food processor or blender and blend until smooth. If desired, add water in 1/4-cup increments to achieve looser texture.
Sprouting Beans, Seeds, and Grains
Allowing grains, beans, and seeds to soak and sprout offers significant nutritional benefits. It makes these foods easier to digest; neutralizes phytic acid, which can block your absorption of key nutrients like calcium, magnesium, iron, copper, and zinc; boosts vitamin C and B complex content; and alkalinizes the body.
BONE BROTH
Makes 4 quarts
Bone broth and stock have always been made from the parts of the animal that could not be used for other purposes, like the chicken carcass from a roast chicken or beef marrow bones, not to mention chicken feet or beef knuckles. Not only do these overlooked bits impart deep, rich flavor to a broth, they also lend amazing health benefits. You can enjoy it as a base for soups and stews, a flavorful cooking liquid for rice and other grains, or a simple mug of something warm.
Think of the broth as a blank canvas for whatever ingredients and flavors you love most—a couple of thumb-size pieces of fresh gingerroot (the peel can stay on if it’s organic); a few sticks of dried astragalus root; a handful of medicinal mushrooms such as reishi, maitake, or shiitake; a thumb-size piece of turmeric root or one to two teaspoons of ground turmeric; veggies like squash, celery, onions, and carrots; and other flavoring agents like garlic or fresh herbs such as parsley, thyme, or cilantro. Don’t forget that making broth is a perfect opportunity to use vegetable scraps. You can easily scale this recipe up or down—the basic rule of thumb is roughly one pound of bones per gallon of water, but soon you’ll be able to just eyeball it.
3–4 pounds bones of any type—beef, bison or buffalo, marrow bones, lamb, venison, chicken, duck, goose, turkey, goat, or pork, roasted at 400°F for 50 minutes. Add chicken feet or beef knuckles for more nutrition and flavor. Don’t knock it till you try it!
1 gallon filtered water
3–5 cups assorted vegetables, roots, and fresh or dry herbs
10 cloves garlic, peeled
1. In a large stockpot or Crock-Pot, submerge the bones in the filtered water (adding more if necessary). Bring to a low simmer and allow to cook covered for 6 to 12 hours if using chicken bones, 12 to 24 hours (up to 48, if desired) when using larger bones like beef. During the first few hours, skim away any gray foam that rises to the top. This is the time to add mushrooms like maitake or shiitake, as well as astragalus root or ginger.
2. During the last hour of cooking, you can add vegetables—except for garlic and fresh herbs, which you can add toward the end. A good indication that the broth is done is the bones become crumbly—a sign that the minerals are dissolving into the broth. (Make sure to eat the marrow—in pastured animals the marrow is dense with healthy fats that support immunity.)
3. Strain the broth through a colander or sieve and store in the fridge for up to a week or freeze it into cubes to have handy for future meals. The bits of ginger, reishi, and astragalus have already infused the soup and can be composted.
BLISS BALLS
Serves 10 as dessert, or keep in fridge and enjoy over several days
These make appealing, nutrient-dense treats that boost immunity all year round. A little goes a long way. There are endless variations, including dates, lemon zest, ground nuts, chia or hemp seeds, and so on. Get creative!
16-ounce jar sprouted nut butter, tahini, or sunflower butter
3/4 cup blackstrap molasses
1/4 cup grade B maple syrup (or 1/2 cup, depending on desired sweetness)
2 tablespoons reishi powder
2 tablespoons astragalus root powder
2 cups raw cacao powder (or fair-trade powdered cocoa in a pinch)
Unsweetened coconut flakes (optional)
Combine nut butter with maple syrup and mix. Blend in reishi, astragalus, and cacao powder. Use a small melon scoop to form balls, then roll in cocoa and, if desired, coconut. These keep in the fridge for at least a week.
SQUASH AND LENTIL STEW
Serves 8 to 10
This is a great meal—easy and hearty, and the leftovers are delicious to pack up for lunch the next day.
6 tablespoons butter, ghee, coconut oil, or olive oil
1 teaspoon paprika
1 large onion, chopped
2 pounds butternut squash, peeled and cut into 1/2-inch pieces
1 carrot, chopped
1 celery rib, chopped
4 garlic cloves, minced
1 teaspoon salt plus additional to taste
2 tablespoons minced ginger, peeled
1 teaspoon turmeric
1 teaspoon cumin
1/4 teaspoon cayenne (optional)
11/2 cups red lentils, soaked and sprouted (see note on page 318)
8 cups bone broth or water
Juice of 1 large lemon or 2 tablespoons umeboshi vinegar
Freshly ground pepper, to taste
1. Place a large cast-iron pan or heavy-bottomed pot with a lid over medium-high heat. Add the fat and when it moves easily around the pan, add the paprika. Sauté until the spice is slightly brown and aromatic. Add the onion and sauté until translucent, about 4 minutes, then add the squash, carrot, celery, garlic, and 1 teaspoon of salt. Cook until all the vegetables are tender, about 10 minutes, stirring occasionally. Stir in the ginger, turmeric, cumin, and cayenne (if using) and cook, stirring frequently, for another 2 minutes.
2. Add the lentils and broth or water and simmer, covered, until the lentils are tender, 20 to 30 minutes.
3. Stir in the lemon juice or umeboshi vinegar, season with salt and pepper, and serve alone or with a grain.
CHICKEN FOUR WAYS
I always like to think about how I can use every part of my food, especially to reap its full nutritional potential. Chicken is a great example: Roast it one night, use the leftover meat for potpies and then use the carcass to make bone broth. Three meals (or more) in one!
ROAST CHICKEN WITH VEGETABLES
Serves 6
2 tablespoons chicken fat, duck fat, or 2 tablespoons olive oil
3 garlic cloves, minced
1 teaspoon paprika
1/2 teaspoon sea salt, plus more to taste
1 teaspoon freshly ground black pepper
1 tablespoon blackstrap molasses or honey
One 4-pound chicken
2–3 cups assorted roasting-friendly vegetables such as yams, potatoes, kabocha squash, carrots, and fennel, cut into 2- to 3-inch cubes
1. Preheat the oven to 300°F.
2. Combine 1 tablespoon of the fat or oil with the garlic, paprika, salt, and pepper, and use the mixture to generously coat the chicken, top and bottom. Drizzle molasses or honey over the top of the chicken. Set aside.
3. Use the remaining tablespoon of fat or oil plus a pinch of salt to coat the vegetables and add them to the bottom of a large Dutch oven. Place the chicken on top, breast-side up, and cover.
4. Roast for 2 to 3 hours, then remove the lid. The chicken will be falling off the bone. Continue cooking until the top of the chicken is golden brown, about 10 minutes.
CHICKEN POTPIE
Serves 4 to 6
This recipe is perfect for any leftover scraps from roasting a chicken. Though, when I do roast a whole chicken, I sometimes add an extra package of legs so I know I’ll have enough left over for this delicious dish.
5 white or blue potatoes (optional: subtract 2 potatoes and include 1 head cauliflower, 3 turnips, or 3 medium parsnips, roughly chopped)
1/2 teaspoon sea salt, plus more to taste
5 tablespoons olive oil or 3 tablespoons lard, schmaltz, or tallow, separated
1 large onion, diced
5 stalks celery with leaves, diced
5 carrots, unpeeled and chopped
2–3 cups shredded cooked chicken
6 tablespoons quinoa flour or tapioca starch
2 cups bone broth or stock
1. Preheat the oven to 350°F.
2. Place the potatoes—along with any other vegetables you might be using—in a medium saucepot and cover with cold water. Add a half teaspoon of salt and bring to a boil. Cook until you can easily pierce them with a fork. Drain the potatoes, transfer them to a large mixing bowl, and mash them until smooth. Set aside.
3. Heat a cast-iron pan or Dutch oven over medium heat and add 1 tablespoon of the oil or fat. When it moves easily around the pan, add the onion and cook until translucent, about 4 minutes. Add the celery, carrots, and 1 teaspoon of sea salt and continue cooking for another 5 minutes. Stir in the chicken, remove the pan from the heat, and set aside.
4. In a small saucepan over low heat, warm the additional oil or fat, then whisk in the flour or starch until the sauce thickens. Whisk into the broth or stock and pour over the vegetable and chicken mixture.
5. Spread the mashed vegetable mixture over the top of the chicken and bake for 1 hour or until the top is golden.
CHICKEN SOUP
Serves 6 to 8
One 4-pound chicken (or just legs or thighs, or just the carcass from your roast chicken—no need to get fancy)
2–3 quarts water or bone broth
2 stalks celery, roughly chopped
2 carrots, chopped in half
2 onions, halved
1 yam, roughly chopped
Small bunch of parsley
1 turnip, halved
1 parsnip, halved
1 burdock root, roughly chopped
1 thumb-size piece gingerroot (peel if not organic)
Salt to taste
1 teaspoon ground turmeric
1. Combine the chicken carcass, water or broth, celery, carrots, onions, yam, parsley, other vegetables, and ginger in a large stockpot or Crock-Pot.
2. Bring to a boil, reduce to a simmer, and cook over low heat for 3 hours.
3. Add the salt and turmeric in the last 15 minutes of cooking.
CHICKEN, OLIVES, AND QUINOA
Serves 6
This one-pot dish is the perfect example of how to take simple ingredients to a whole other place with the right spices and seasonings.
11/2 cups quinoa or any other sprouted grain, such as einkorn, amaranth, rice, or kasha
4 tablespoons olive oil or 2 tablespoons lard, schmaltz, or tallow
2–3 pounds boneless chicken breast, cut into 1-inch cubes (can be replaced by chickpeas for a vegan version)
3–4 tablespoons raw honey
1 teaspoon cumin
1 teaspoon paprika
1 teaspoon turmeric
Pinch of cayenne (more if you like it a little spicier!)
1 teaspoon salt or to taste
1/2 cup green olives, pitted and coarsely chopped (best to get the good ones, not canned)
5 cloves garlic, minced (throw in more if you love garlic)
Optional: chopped fresh cilantro, chopped fresh parsley
1. If not pre-rinsed, add the quinoa to a strainer and rinse for at least a minute or 2 to wash away some of the bitter saponins. Transfer it to a medium saucepot and cover with 3 cups of water. Bring to a boil over high heat, reduce heat to low, cover the pot, and simmer until the quinoa is tender and most of the liquid has been absorbed, 15 to 20 minutes. Remove from the heat and set aside.
2. Place a cast-iron pan or large sauté pan over medium heat. Add the oil or fat and heat until it moves easily around the pan. Add the chicken cubes and allow to cook for 1 to 2 minutes without moving them. Stir in the honey, cumin, paprika, turmeric, cayenne, and salt so it evenly coats the chicken. Using a wood or metal spatula, turn the chicken cubes and allow them to brown on all sides, for 7 to 10 minutes.
3. Remove the pan from the heat and stir in the olives and quinoa. Sprinkle with fresh herbs, if using, and serve.
GRASS-FED ROAST
Serves 6
In addition to being nutritionally superior, grass-fed meat cooks differently than its conventional counterpart. Take care not to dry it out, and this recipe will get you juicy, tender meat every time.
1 large roast of beef, veal, goat, or lamb
4 teaspoons raw honey or maple syrup
5 cloves garlic, minced
1/4 teaspoon cayenne
1 teaspoon paprika or annatto
1 teaspoon cumin
1 teaspoon turmeric
2 tablespoons lard, schmaltz, tallow, coconut oil, or olive oil
1 yellow onion, chopped
3 carrots, unpeeled and chopped
3 root vegetables of choice (or a combination), such as potatoes, yams, sweet potatoes, or parsnips
3 cups bone broth, stock, or water
Small handful reishi, maitake, shiitake mushrooms (optional)
1 tablespoon apple cider vinegar
1 cup dry organic red wine (optional)
1. If possible, remove the meat from the fridge 1 hour before cooking so it can rest at room temperature.
2. Preheat the oven to 300°F.
3. In a small mixing bowl, combine the honey, garlic, cayenne, paprika, cumin, and turmeric to make a thick paste. Slather it evenly over the meat. Set aside.
4. If you’re feeling energetic, brown the meat before making the roast. Set a large Dutch oven over medium-high heat and add the fat. When it moves easily in the pan, add the meat and allow it to develop a crust, 2 to 3 minutes. Repeat so that the roast is browned evenly on all sides. Tongs are helpful for this. Remove the pot from the heat and add all the vegetables, topped by the broth, vinegar, and wine, if using.
5. Alternatively, skip the browning and simply create the rub, coat the meat, and add all the ingredients to the Dutch oven.
6. Cover the pot and transfer to the oven.
7. Cook for 4 hours. Remove roast from the oven and allow it to sit for 10–15 minutes. Slice against the grain and serve.
HOT COCOA
Serves 2
That’s right, the treat that so many parents think is on the naughty list. By using good-quality cacao—which is up there on the strengthening and balancing list, with reishi and astragalus as well as cinnamon, which regulates blood sugar—this drink is delicious and nourishing. My kids love sipping it through cinnamon stick “straws”!
2 cups raw milk (or milk alternative such as coconut or nut milk)
4–6 tablespoons powdered cacao or fair trade cocoa
1–2 tablespoons raw honey, maple syrup, or evaporated cane juice
Optional: a dash of cinnamon or nutmeg, a splash of vanilla extract, or even a sprinkle of cayenne
Cinnamon sticks, for serving (optional)
Heat the milk in a small saucepan, taking care not to scald. When it’s just under a boil, add all the ingredients and stir. Turn off the heat and whisk well for about a minute, until the cocoa is creamy and thick. This step can also be done in a blender.
MOLASSES DRINK
Enjoy a delicious drink packed with minerals and antioxidants each day.
1 tablespoon unsulfured blackstrap molasses
1/4 cup hot water
3/4 cup milk (cow, goat, almond, coconut, rice, etc.)
Optional: ice cubes, a dash of cinnamon, 1 teaspoon cacao powder, honey, or maple syrup to taste
1. Dissolve molasses in hot water, then mix into milk.
2. You can drink it like this, or add cacao or cocoa powder, cinnamon, and honey to taste. Blend with ice for a frothy treat, or drink it warm.
PUMPKIN CUSTARD
Serves 4 to 6
It’s my philosophy that dessert should be delicious, and that you shouldn’t have to feel guilty that you served or ate them. This is one such magical treat. Pumpkin is a healing food that’s grounding and also warming when it’s cold outside. You could substitute kabocha or butternut squash, and you could absolutely add this dish to your family’s Thanksgiving menu. Yum!
11/2 cups roasted pumpkin (or one 16-ounce can, in a pinch)
1/2 cup milk of choice (cow, goat, coconut, almond, rice)
1/2 cup grade B maple syrup
3 large eggs plus 1 egg yolk
1 teaspoon vanilla extract
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/8 teaspoon ground clove
1/8 teaspoon ground cardamom
1/2 teaspoon lemon zest
Pinch of sea salt
1 cup heavy cream or coconut milk, whipped (optional)
1. Preheat the oven to 350°F.
2. Whisk together all of the ingredients except the optional cream or milk in a large mixing bowl until completely smooth.
3. Divide the filling evenly among individual ramekins, filling them roughly three quarters of the way. Place the ramekins on a rimmed baking sheet and transfer to the oven. Bake for 25 to 30 minutes. They should jiggle slightly in the center.
4. Allow them to cool to room temperature, then refrigerate for at least 1 hour prior to serving. Serve with homemade whipped cream or coconut milk whipped cream, if desired.
SQUASH PIE
Serves 6 to 8
I’ve changed a lot of people’s minds about squash with this yummy dessert.
1 small butternut squash, peeled and chopped into 1- to 2-inch cubes
1/2 cup almond milk (or coconut milk or regular milk)
3 large pastured eggs, beaten
Pinch sea salt
3 tablespoons raw honey or maple syrup
1/2 cup quinoa flour (or other freshly ground flour or gluten-free flour blend)
3 teaspoons ground cinnamon (or more—we like a lot of cinnamon!)
1. Preheat the oven to 350°F.
2. Add the squash to a medium saucepan and cover completely with water. Bring to a boil over high heat until the squash is tender. Strain and allow the squash to cool slightly.
3. In a large mixing bowl, combine the squash, milk, eggs, salt, and honey. Fold in the flour and 2 teaspoons of the cinnamon.
4. Pour the mixture into a lightly greased 15-inch round cake pan or shallow oven-proof glass casserole. Sprinkle the top with 1 teaspoon of cinnamon, and bake for 45 minutes to an hour, till the top is just browned and the middle is set.
ELDERBERRY SYRUP
7 cups water
2 cups fresh (or in a pinch, dried) black elderberries
5 cinnamon sticks
1/2 cup star anise
2 cups raw honey (I get mine from our farmer’s market) or evaporated cane juice
1. Pour the water into a large pot and add all the ingredients except the honey.
2. Bring to a boil, then cover and reduce to a simmer for an hour until the liquid has reduced by almost half. Remove from the heat and let cool a bit.
3. Pour through a strainer into a sterile glass mason jar; discard the elderberries.
4. Add 2 cups of honey or sugar and stir well.
5. Cover and seal or keep refrigerated. Enjoy a teaspoon daily to boost immunity.
DIY Meals and Snacks
Kids love options as well as having a say in what they eat. That’s why I really like setting up “bars” for my kids (with all kinds of healthy options) so they can assemble or season their foods exactly the way they want. Here are some ideas:
Taco bar: Lay out options, such as organic taco shells or tortilla chips, leftover roast chicken or other meat, sprouted refried beans and rice, chopped lettuce (we mix spinach and romaine lettuce), chopped onions, salsa, pastured cheese, and cultured sour cream. If you prefer to avoid grains, create a lettuce base and put the toppings over it as a “taco salad.” We often use plantain chips as a delicious nutrient-dense alternative to taco shells or tortilla chips.
Seed bar: Set out a variety of seeds in jars such as sprouted sunflower, sprouted pumpkin, hemp, sesame, and chia and let your kids sprinkle them over salads, oatmeal, or stews, or eat plain.
Spice station: Make small containers of healing spices like turmeric, ginger, cumin, cayenne (careful with this one!), paprika, annatto, oregano, rosemary, thyme, cinnamon, cloves, nutmeg, cardamom, and black pepper. Have your kids pick whichever flavors and colors interest them most and let them season their food, whether it’s sautéed veggies, plain or puréed chickpeas, or scrambled eggs. You can do the same with chopped fresh herbs like basil, oregano, thyme, and rosemary, too. Enjoy!