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How to make your own Butter (and Buttermilk)

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How to make your own Butter (and Buttermilk)

Making your own butter at home is the ultimate homemade foodie goal! Making personal spice mixes or even making homemade mayonnaise is already pretty good but butter is on another level altogether. I don’t care if you call me old-fashioned, I will not stop making my own butter at home. Once you try it, you will never go back to buying from a store.

Real butter has a gorgeous yellow color and making your own is how you can be sure that what you are eating is indeed real traditional butter. And as another bonus, you also get some natural buttermilk in the process.

Making butter has this image of heavy churning that tires out the arms and causes your muscles to be sore for weeks. But after experiencing it for myself, I need to say that this image is heavily overrated. Sure, there are easier foods to make than butter but it is nowhere as hard as I imagined it to be. If you give it a try, I am sure you will be pleasantly surprised at your own strength!

Making Butter and Buttermilk

So how do you even make butter? Well, first you need some good quality cream. It can be made with regular whipping cream from a supermarket but if you have a dairy source nearby then I highly recommend you ask around your local farmers if they can sell you some raw cream.

The basic process of making butter is pretty straightforward. If you whip the cream long enough then eventually it will separate into two different textures: solid butter and liquid buttermilk. You will need to press the butter so that all the buttermilk comes out of it and you will be left with two very useful ingredients. See, doesn’t seem so hard, right?

If you use grass-fed cream then your butter will have that beautiful yellow coloring I was talking about. This means that the butter is rich in the vitamin K2 that’s found in fat. As long as your cream was grass-fed, you will get the vitamin K2. It doesn’t matter if the cream was raw or not. Vitamin K2 doesn’t break down when heated. So even if you use your butter to bake a cake or cookies, you will not lose those precious vitamins. You can read more about it in “On the Trail of the Elusive X Factor: A Sixty-Two Year Mystery Finally Solved”. As the author says:

“There are two natural forms of vitamin K: vitamin K1 and vitamin K2. Vitamin K1, also called phylloquinone, is found in the green tissues of plants, tightly embedded within the membrane of the photosynthesizing organelle called the chloroplast. As the chlorophyll within this organelle absorbs energy from sunlight, it releases high-energy electrons; vitamin K1 forms a bridge between chlorophyll and several iron-sulfur centers across which these electrons travel, releasing their energy so that the cell can ultimately use it to synthesize glucose. . When animals consume vitamin K1, their tissues convert part of it into vitamin K2, which fulfills a host of physiological functions in the animal that we are only now beginning to understand. The ability to make this conversion varies widely not only between species but even between strains of laboratory rats, and has not been determined in humans. The mammary glands appear to be especially efficient at making this conversion, presumably because vitamin K2 is essential for the growing infant. Vitamin K2 is also produced by lactic acid bacteria, although bacteria produce forms of the vitamin that are chemically different from those that animals produce, and researchers have not yet established the differences in biological activity between these forms.”

The beautiful thing about this recipe is that you can customize your butter however you want! I usually add just a pinch of sea salt to mine but you might as well add some herbs or even honey.

Necessary equipment:

  • two large bowls
  • a large strainer
  • a stand mixer OR a blender
  • a dishcloth

Ingredients:

  • 1 quart of grass-fed cream at room temperature
  • ½ teaspoon of sea salt (or more, if you like your butter really salty!)

Instructions:

  1. Pour the cream into your mixing bowl and start mixing it using your stand mixer with a whisk attachment. Start with low speed.
  2. You can gradually increase the speed to medium but make sure the cream doesn’t splash.
  3. The liquid will start bubbling and then it will get frothy. After that, it’ll thicken as if you were making whipped cream. That’s when you should add the salt.
  4. The liquid will go back to thin again and start appearing grainy due to the fat in the cream clumping.
  5. The clumps will separate from the liquid all together and form one big clump of butter. That’s how you will know your butter is almost done. The color should also start deepening and turning yellow.
  6. Now it’s time to take out the strainer. Put the strainer over another bowl and slowly pour the contents of your first mixing bowl inside. The buttermilk should go right through to the bottom and the butter will be left on the strainer.
  7. Press down on the left butter to release more buttermilk.
  8. Once you think you have done all the pressing you can, rinse your clump of butter under cold water in the sink. Try pressing down some. You are likely to see some buttermilk come out. Keep pressing until the liquid that comes out is clear.
  9. Wrap your butter in a dishcloth and squeeze it. The dishcloth will act like a strainer and this way you should get the last drops of the buttermilk out.
  10. Unwrap the butter and start admiring the fruit of your labor!
  11. Keep the butter in the fridge to prolong its freshness. Save the buttermilk for baking, making pancakes, or just drinking!

How to make Homemade Mayonnaise

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How to make Homemade Mayonnaise

As you might probably already know, I am a big fan of homemade cooking and making meals from scratch. I feel like it’s one of the best methods of vetting what goes into your body. With store-bought items, you never know what exactly they contain and even if you look at the ingredients list then it might be difficult to recognize what each ingredient is unless you’re a professional dietician.

And while preparing your own fish sticks instead of buying them is not something unthinkable, many people seem surprised that I even make my own mayonnaise at home. Especially since mayo has such a bad rep in the first place due to its fat content.

But I feel that as long as something is made with healthy natural ingredients, then there is no harm in eating it! My mayonnaise consists of egg yolks, olive oil, mustard, lemon, whey, and sea salt. Are any of these ingredients inherently bad? Definitely not! As I always say:
”Everything in moderation.” There is no need to prohibit eating mayonnaise. It’s a great condiment that can be used in a variety of ways. Store-bought mayo does indeed contain many unnecessary preservatives but my homemade version is as healthy as possible.

Another great advantage of making your own condiments (not only mayonnaise) is that you can customize their taste to your liking. If you want to, you can add some herbs to it or maybe even some spicy pepper for the hot food lovers out there. Instead of olive oil, you can use any other kind of oil (as long as it’s buttery). That can be sesame oil, macadamia nut oil, or even bacon fat! Work with whatever you have in your pantry at the time.

Homemade Mayonnaise

The key to a good homemade mayonnaise is the blending. Many recipe books I have read, including the Mastering the Art of French Cooking by Julia Child, insist on using a blender or a food processor to reach the ultimate smoothness. Personally, I have never been able to. I suppose my food processor might be too weak. I whisk the mayo manually and while it can be quite tiring, I can control exactly how I want my mayo to look. So try whichever method works best for you.

And just as a disclaimer, I am not saying that you need to make your own mayonnaise. This is all about balancing your free time and deciding what is best for you: spending some time in the kitchen or saving that time by buying mayonnaise in a jar. Obviously, if you don’t use mayonnaise that much anyway then store-bought might be better. Just remember to choose reputable brands and always take the time to check out the ingredients list!

Necessary equipment:

  • a large bowl
  • a whisk
  • a glass jar with a cover lid

Ingredients:

  • 4 egg yolks (room temperature)
  • ½ t. of mustard
  • ½ t. of sea salt
  • juice of one lemon
  • 2 cups of olive oil*
  • 3 T. of whey

*For this recipe you should be using late harvest olive oil. It’s more mellow and buttery than early harvest olive oil which makes it perfect for mayonnaise. Early harvest oil is clearer and brighter which is good if you are preparing a salad dressing or a dip.

Instructions:

  1. Whisk all the egg yolks in a large bowl for about one minute.
  2. Add in the mustard, sea salt, and lemon juice. Continue whisking for another minute.
  3. Gradually, drop by drop, add in the olive oil while constantly whisking. Do it in a very thin stream. It should take you about two minutes to get one half of a cup in.
  4. Now you can add the rest of the olive oil in a more steady stream.
  5. Once you have done that, add the whey and whisk the mixture until well combined.
  6. Transfer your new mayonnaise into a glass jar and tightly screw the lid.
  7. Leave at room temperature for seven hours while the culturing process is happening.
  8. After seven hours pass, put the jar in the fridge. Once it is completely chilled, it will have that typical mayo consistency and be ready to eat.

Enjoy the taste of your homemade probiotic mayonnaise!

My Green Bean Casserole (not only for Thanksgiving!)

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My Green Bean Casserole (not only for Thanksgiving!)

Green bean casserole is a staple dish of the Thanksgiving season. And each year as I eat it, I promise myself to prepare it more often. When made from scratch, this casserole tastes simply amazing. And it’s a great opportunity to use season produce and enjoy all the gifts fall is giving us each year.

green bean casserole

The base of my green bean casserole is the mushroom sauce and I will not hide that it really makes or breaks the dish. I love mushroom and I put them everywhere I can but in the case of this casserole, they turn it into a spectacular meal that is just mind-blowing. It amazes me by how good well-prepared mushrooms can taste.

I also add in some gently sautéed onions, cream, butter, and of course the steamed green beans. The result is a delicious flavorful casserole that melts in your mouth.

And going back to the mushroom sauce (forgive me, I really think I love it too much sometimes!), I just want to say that I feel like making sauces from scratch instead of buying cans from the store is a great opportunity to improve your culinary skills. It sometimes feels like a lost art with all the variety and selection you can find at supermarkets. And these cans of sauces or condensed soups are rarely free of potentially harmful ingredients, like MSG and other preservatives. Whenever I have the time, I prefer spending a few extra minutes in the kitchen to make sure that no funny ingredients find a way into the sauce I serve my family.

Necessary equipment:

  • a large cast iron skillet
  • a wooden spoon
  • a measuring cup
  • a large mixing bowl
  • a large skillet
  • a casserole dish (9×13 or 10×14)

Ingredients:

Mushroom sauce:

  • 8 cups of steamed green beans
  • 32 ounces of sliced mushrooms (any kind will do but I usually go for half white button and half crimini mushrooms)
  • 2 chopped onions
  • ½ cup of butter (about 1 stick) plus 4 tablespoons
  • ½ cup of sprouted flour OR arrowroot powder
  • 4 cups of cream
  • salt and pepper to taste

Shoestring onions:

  • 4 very thinly sliced onions, separated into pieces
  • 1 cup of flour
  • 1 cup of arrowroot powder
  • salt and pepper to taste
  • healthy fat for frying (eg. palm shortening)

Instructions:

  1. Preheat the oven to 375 degrees.
  2. Butter your casserole dish and set it aside.
  3. Mushroom sauce: Melt ½ cup of butter in a large cast iron skillet.
  4. Sauté the mushrooms and onions over medium high heat. Do it for about 8 to 10 minutes. The onions should get a little color in them.
  5. Add the remaining butter and stir until it melts completely.
  6. Sprinkle the flour on top of the sautéed mixture and keep stirring so it’s fully coated. Cook for about two minutes.
  7. Continue to stir using one hand and pour in the cream using the other one. Keep the stream slow and steady as you gradually add in all the cream.
  8. Turn the heat higher until the sauce is simmering. Keep it at that level until it thickens, usually about 5 or 10 minutes.
  9. Taste the sauce and season with salt and pepper as needed.
  10. Transfer the sauce to a large mixing bowl.
  11. Add in the steamed green beans and stir to combine.
  12. Now transfer the mushrooms and beans mixture to the bottom of your casserole dish and set aside.
  13. Make the shoestring onions: Whisk the flour, arrowroot, salt, and pepper together in a large bowl.
  14. Toss the sliced onions in and mix together so that they are well coated.
  15. Heat the oil in a large skillet.
  16. Fry the onions in the skillet until they brown nicely. Remove immediately and drain using a paper towel.
  17. Salt if needed.
  18. Sprinkle the shoestring onions on top of your mushroom sauce and green beans.
  19. Put in the oven and bake for 15 to 20 minutes. The top should be bubbling when ready.
  20. Serve immediately.

Enjoy!

Butternut Squash Muffins with Buttercream Frosting

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Butternut Squash Muffins with Buttercream Frosting

As you probably know, I am always about those seasonal vegetables. I love finding new recipes to use up all the fresh produce that can be bought for a very cheap price right now. These butternut squash muffins are just one of the many squash recipes I have tried over the past month. And they are simply incredible.

Butternut Cupcakes

They are not overly sweet, so they don’t feel that heavy. I use plenty of fall spices to give them that wonderful warm aroma. The muffins are very moist on the inside which makes them a perfect snack or even breakfast. I usually eat them with a cup of warm milk or some hot cocoa, and I really feel like I’m in heaven. My family eats them obsessively and they rarely last for more than two days!

The muffins are perfect already as they are but since I wanted to bring them to my son’s school Halloween party, I decided to jazz them up a bit. What I did was I put some of my own homemade buttercream on top and sprinkled them with some finely chopped almonds. The results was beyond my own expectations. The muffins looked very cupcake-like and tasted like the essence of all fall flavors at once without being overly sweet or unhealthy! The sweetness comes from the squash and a little bit of raw honey so all natural sources. Almond flour and coconut flour makes them completely grain-free so they are easy on the stomach. I highly recommend you give them a try at least just once.

Butternut Squash Muffins:

Necessary equipment:

  • a large mixing bowl
  • an immersion blender
  • a wooden spoon
  • a muffin pan
  • muffin paper liners

Ingredients:

  • 2 cups of almond flour
  • 3 T. of coconut flour
  • 1/4 cup of softened butter OR coconut oil
  • 6 eggs
  • 1 1/2 cup of butternut squash puree
  • 1/3 cup of raw honey
  • 2 inches of grated ginger root
  • 2 t. of powdered cinnamon
  • 1 t. of vanilla extract
  • 1 t. of sea salt

Instructions:

  1. Preheat the oven to 375 degrees.
  2. Combine the coconut flour, eggs, softened butter, and grated ginger root in a large mixing bowl.
  3. Mix with an immersion blender until the mixture is completely smooth.
  4. Add in the almond flour, butternut squash puree, honey, cinnamon, vanilla extract, and sea salt. Stir them in carefully using a wooden spoon. Be careful not to over stir.
  5. Prepare your muffin pan by buttering it up thoroughly. Lien the pan muffin paper liners.
  6. Scoop the batter into the muffin liners to about 2/3 of the height.
  7. Bake for 30 to 35 minutes. You will know the muffins are ready when the middle is set.
  8. Take out of the oven and leave to cool without taking them out of the pan.
  9. Once cooled, gently remove the muffins from the pan by grabbing the paper liners.

Cardamom Buttercream:

Necessary equipment:

  • a medium mixing bowl
  • a hand mixer
  • a wooden spoon

Ingredients:

  • 1 cup (2 sticks) of softened butter OR palm shortening
  • 1/4 cup of finely chopped almonds (how to soak and dehydrate nuts)
  • 1/3 cup of raw honey
  • 1 t. of powdered cinnamon
  • 1 t. of cardamom
  • 1/2 t. of vanilla extract
  • a pinch of nutmeg

Instructions:

  1. Combine the butter with honey in a medium mixing bowl using a hand mixer. Keep whipping until the mixture turns fluffy.
  2. Add in the cinnamon, cardamom, vanilla extract, and nutmeg. Stir to combine.
  3. Optional: to make the buttercream more fluffy when put on top of the muffins, put the mixing bowl in a fridge for about 30 minutes than mix once more on high speed.
  4. Frost the muffins with the buttercream and sprinkle with chopped almonds.

A Savory Dutch Baby with Parmesan and Sun-dried Tomatoes

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A Savory Dutch Baby with Parmesan and Sun-dried Tomatoes

Ever since I first tried baking my own Dutch Baby, it has become a regular dish in our home menu.

Dutch Baby

A sort of puffed egg pancake, and sometimes called German pancakes or a Dutch puff, a Dutch baby is usually prepared with fruit, cinnamon, vanilla, and other sweeter flavors.  (source)

That pretty much sums it up. A Dutch Baby is like a large fluffy pancake that is usually served with powdered sugar and seasonal fruit on top. I even heard it being called a ‘giant bubble waffle’ and I have to say that it’s a pretty damn good description. It’s very soft and fluffy on the inside and it simply looks spectacular.

Dutch Baby is usually considered a dessert and that’s how we often eat it too. For me, the best version so far has been the combination of homemade yogurt and fresh berries. But there is no rule against turning your Dutch Baby into a savory meal! I tried it for the first time the other day at a dinner party, and it was easily the best dish of the night. As much as I love sweet things, sometimes you need some saltiness in your life.

Customize Your Dutch Baby

This recipe is fully customizable and I’m only sharing the combination that I have found to be the best for me so far. But feel free to change it up with whatever you have in your pantry. I think this Dutch Baby is a great method of using up ingredients that are close to their expiration date and are on the verge of freshness. It’s similar to a frittata in that way.

And there is no better dish if you need to have something done quickly and looking spectacular. The butter contains only the simplest ingredients that you probably have at home anyway. So there really is no excuse for choosing not to make this wonderful dish.

Necessary Equipment:

  • a measuring cup
  • a cast iron skillet
  • a mixing bowl
  • a large baking dish
  • a whisk
  • a wooden spoon
  • a spatula
  • (optional) a garlic press

Ingredients:

the batter:

  • 1 ½ cup of fresh milk
  • 1 ½ cup of freshly ground whole grain flour
  • 6 large eggs
  • ½ cup of butter (about 1 stick)
  • 1 t. of salt
  • 4 cloves of garlic

P.S.: If you’re making a sweet version of a Dutch Baby then substitute the garlic with a teaspoon of whole cane sugar.

toppings:

  • ½ cup of grated parmesan cheese
  • ¼ cup of marinated artichoke hearts, chopped
  • ¼ cup of dried tomatoes in olive oil, drained and chopped
  • ¼ cup of fresh basil, julienned
  • salt and pepper to taste

Instructions:

  1. Make the batter first. Whisk the flour, milk, eggs, and salt together in a large mixing bowl. Set aside for 30 minutes to rest.
  2. Preheat the oven to 450 degrees.
  3. Melt the butter in a cast iron skillet over medium heat. Press the garlic through a garlic presser and sauté it in butter until lightly browned (or alternatively, cut the garlic cloves really thin with a knife).
  4. Pour your garlic butter into the baking dish and coat the bottom and the sides evenly.
  5. Pour in the batter into the baking dish, aiming for the center.
  6. Bake for 15 to 20 minutes. The pancake should become very puffy and golden. Don’t get used to it, however. It will deflate quickly when it comes out of the oven.
  7. Sprinkle to top of your Dutch Baby with the parmesan cheese, artichoke hearts, dried tomatoes, and basil. Salt and pepper to taste.
  8. Serve warm.

Amaze your guests with this new version of a Dutch Baby! And for another great recipe, check out my coconut banana pancakes.

Homemade Cocktail Bitters Recipe

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Homemade Cocktail Bitters Recipe

In today’s post, I want to share with you an excerpt from my newest e-book. For the past few months, I have been working hard to create this knowledge compilation about making your own cocktails at home. I am so excited to finally be able to show you some of it! The Natural Cocktails e-book has everything you need to make wonderful cocktails in your own kitchen. It contains plenty of recipes not only for cocktails but also for various liqueurs and…cocktail bitters recipes!

Bitters recipe

Most mixologists use classic cocktail bitters from the liquor store. The most common types are Aromatic Bitters and they are loved by many (for good reason!). Brands like Angostura or Peychaud’s are a staple in many mixologists’ cabinets. Renowned orange bitters by Regan and Fee Brothers have similarly dominated the market.

But what I wanted to show in my e-book is that you don’t need fancy and expensive bitters to create your own cocktails! Actually, my favorite part of the research I did for the e-book was learning how to make my own cocktail bitters. I feel like that’s a really important step if you want to make delicious cocktails from scratch. It’s a lot of fun and really allows you to showcase your creativity! In my e-book, you will find recipes to create your own Aromatic Bitters and two different orange bitters.

But What Are Those Cocktail Bitters?

Don’t worry if you have never heard the name, it’s not exactly an amateur mixologist-level knowledge! Cocktail bitters are utilized in cocktail-making by adding just a small dash or even a few drops of the bitter to provide depth to your cocktail and generally improve its taste. They are crucial in making many classic cocktails if you are following its traditional recipe.

Cocktail bitters have gone out of the spotlight but are now enjoying their revival. Similar to how we began to appreciate organic food ingredients once more, cocktail bitters are again being lauded for being the essential force behind a good authentic cocktail. The renaissance of cocktail bitters is just one of the many signs that overall, people are trying to get back to their roots.

Homemade Aromatic Bitters Recipe

Making your own bitters means you are only limited by your imagination. Herb bitters, fruit bitters, root beer bitters,… anything can be turned into a cocktail bitter if you try hard enough! Experimenting with my own recipes has been so much fun and I feel like I could write a whole other e-book about it! Cocktail bitters are great drinks for your weekend party but if you’re in a bind and need to mix something that doesn’t require much effort then you can opt for a delicious combo of malibu and tonic which is super easy to make.

Bitters are now mostly used in mixology but traditionally, they also served as medicine. Older generations believed that a few drops of a good bitter mixed with a glass of water is a great way to relax before bed and release the tension in your muscles. They are also considered to help with digestion! So if you have your favorite bitter at home, try it out the next time you have health issues – you might just be surprised!

Here you can check out my recipe on how to make my favorite Aromatic Bitter. First, you will need to create some dark simple syrup (recipe below).

Dark Simple Syrup

Necessary equipment:

  • a medium pot
  • a glass jar with a tight lid

Ingredients:

  • 1 cup of filtered water
  • 1 ½ cups of whole cane sugar

Instructions:

  1. Boil the water over high heat in a medium-sized pot.
  2. Pour in the whole cane sugar and keep stirring until it dissolves completely.
  3. Pour the mixture into a glass jar, cover it with a lid, and let cool.

Your homemade dark syrup should last for several weeks while refrigerated.

Aromatic Bitters Recipe (to use instead of Angostura or Peychaud’s)

Necessary equipment:

Ingredients:

  • 1 cup of filtered water
  • 2 T. of homemade Dark Simple Syrup
  • 2 ¼ cups of rye whiskey
  • 2 T. of dried orange peel
  • zest of one orange
  • ¼ cup of dried sour cherries
  • 2 cinnamon sticks
  • 6 cracked cardamom pods
  • 1 star anise
  • seeds of one vanilla bean
  • ½ t. of cinnamon chips
  • ¼ t. of quassia chips
  • ¼ t. of gentian root
  • ¼ t. of whole cloves
  • a pinch of dried black walnut leaf

Instructions:

1st – 2nd Week

  1. Combine all of the spices in one glass jar. Pour in the rye whiskey so that all the spices are covered. Add more if you need to.
  2. Seal the jar with the lid and leave for two weeks at room temperature in a dark place.

3rd Week

  1. After the two weeks pass, strain the liquid out of your jar into a new clean jar. Use a strainer and a cheesecloth to make sure you get all of the solids out. Repeat the process several times if needed. Your new jar should be filled with liquid only. Seal with the lid and set aside.
  2. Transfer all of the solids from your first jar to a saucepan. Add a cup of water and heat over a medium high setting. Bring the mixture to a boil and then cover the saucepan, lower the heat, and leave to simmer for ten minutes.
  3. Remove from heat and let cool completely.
  4. Transfer the contents of your saucepan (both liquid and solids) into a new clean jar. Cover with a lid and set aside.
  5. Leave both of the jars (one with just rye liquid and another with water and solids) for one week at room temperature in a dark place.

4th Week

  1. After the one week passes, take your jar with solids in it and strain all of the liquid out of it into a new glass jar. Repeat the process with a strainer and a cheesecloth until you remove all of the sediment. Once you are sure the solids hold no more liquid, you can discard them.
  2. Now combine the contents of both of your glass jars (the one you just strained and the one with rye liquid).
  3. Add the dark simple syrup and stir to combine.
  4. Seal with a lid and shake the jar a bit to combine contents.
  5. Set aside on your kitchen counter at room temperature for three days.

5th Week

  1. After the three days pass, skim off any sediment at the top of your mixture. Strain through a cheesecloth and a strainer again to remove any leftover solids.
  2. Your aromatic bitter is now ready. Pour it into smaller jars on any other container. I recommend covering the containers so that none of the liquid evaporates too quickly.

There you have it, my recipe for a homemade Aromatic Bitter! This should give you a rough idea of what the process is like. Feel free to experiment with your own herbs and spices!

The importance of GMO labels

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The importance of GMO labels

What is the big deal about GMOs?

I am sure that by now you have heard the term GMO or genetically modified organism thrown around a lot. You might even be tired of hearing about it because you think that this matter doesn’t concern you. Yet, I am going to bring it up once more because I believe GMOs affect all of us as consumers.

GMOs are: “an organism whose genetic material has been altered using genetic engineering techniques.” (source)

Sounds scary? It should.

The truth behind GMOs is simple. We don’t know enough about them to decide whether they are good or bad for our bodies. I am not saying that all GMOs are detrimental to our health. I cannot say that because I am not a scientist who has studied them extensively. However, I do know that there haven’t been enough tests conducted that can tell us definitively: ‘GMOs are not unhealthy’. That’s why I, as a consumer, want to know whether the food I am buying has been made using genetically modified organisms.

But how can I possibly know that? GMOs aren’t required to be labeled at stores. The makers don’t have the obligation to tell consumers what is it exactly that they are consuming. This is outrageous to me. Ingredients lists have to be disclosed but GMOs don’t? Doesn’t it seem fishy to you? To me, it definitely does.

Because of the lack of labeling regulations, regular Americans often have no idea just how much food they ingest has been genetically modified.

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93% of the planted area of soybeans in the US are genetically modified varieties. These soybeans carry traits that make them tolerant to herbicides. Similarly, 93% of cotton and 86% of corn have been genetically modified to both tolerate soybeans and be protected from insect damage. Do you know what’s really terrifying? These statistics are from 2010. The current numbers are bound to be much higher. In 2003, the Grocery Manufacturers of America estimated that at least 70 to 75% of all processed food contained ingredients that were genetically modified. (source)

These traits are added through unnatural means so that the producers can manufacture more food of seemingly better quality. But the problem with genetically modified food is that we don’t know what the long-term effects of ingesting GMOs are. Some studies have indicated that GMOs can lead to kidney and liver damage in laboratory animals (source). These organs are responsible for removing toxins from our body and I do not want to risk them becoming damaged.

I don’t feel like it’s too much to ask for clear labels that will let me know whether the food I’m buying has been genetically modified. People should be free to make their own informed choice. But I cannot do that if this vital information is being deliberately withheld from me. I have never volunteered to become a test subject for this GMO experiment. Have you?

Have you ever wondered why is it so hard to get producers to put GMO labels on their food? As it turns out, this rabbit hole is quite deep.

Who is to blame?

The answer is simple: big corporations. Corporations that are only interested in making a profit without any regard for the will of their customers.

If you live in California then I am sure you are aware of the Proposition 37. Proposition 37, if passed, will require food manufacturers to put appropriate labels on their products if they were made using genetically modified ingredients. Proposition 37 is what I am fighting for. But do you know who is fighting against it? Corporations like General Mills.

General Mills knows that if Proposition 37 is passed then their profits will take a drastic hit. That’s because most of their products have GMO in them and GMO still scares people. At this point, putting a ‘contains GMO’ label on your products is like advertising the fact that it might potentially cause you harm. So far, they have spent over $500,000 to lobby against Proposition 37. That’s how much they need it gone.

What can I do about it?

For starters, we need to spread awareness about GMOs and the General Mill’s shady activity. Calls for boycotting companies that advocate against GMO labels is a start.

Do you know the Larabar company? They are best known for making healthy energy bars but in 2008 they were acquired by General Mills.

I feel for the people at Larabar. It must be awful to be acquired by a corporation whose views don’t align with your own to such a degree. Their original ideals are now long gone and replaced with this money-making aspiration well known in corporate America. With pain in my heart, I am boycotting Larabar too. It’s the least I can do to try and get my point across. I will not purchase from companies that want to feed me and my family GMO-stuffed food.

I will not give my money to companies that actively work against my best interests and I urge you to do the same.

Monsanto

The Monsanto Company is the biggest player in the whole GMO scheme. They are a maker of genetically modified seeds and are also known as the maker behind the well-known and very toxic herbicide, Roundup.

Monsanto uses genetic engineering to make their own crops more marketable. They are cheaper and more resistant to pesticides and herbicides which makes them more attractive to prospective buyers. The GMO traits give them the advantage over local organic farms that rely on natural means of production. They are often the reason small farmers go bankrupt. This alone makes them a shady company already. But there is more.

Monsanto has been accused numerous times of poisoning people through improper pollution disposal and knowingly contaminating the environment. They have been sued and have settled by both its employees and residents of the sites where their farms are located (source). They do not care about lawsuits because they know they have the money to make them all disappear. If a company like that is trying to get their genetically modified food in the supermarkets then I don’t think I am in the wrong of suspecting them of trying to poison me as well.

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The problem with Monsanto is the influence they hold in politics. They have lobbyists seemingly in every region of the country. They pay off law-makers to reject new legislation like Proposition 37. In 2008, they spent $8.8 million just on lobbying. Isn’t that ridiculous? Just how evil must your product be that it needs this much money to keep on supermarket shelves?

I don’t want corporations to control what I put on my table. I want to use what little influence I have to at least try making a change. If even one person reading this will agree with my point of view then I will be happy.

I am afraid that if nothing changes then soon there will be no healthy options out there. That we will have no choice but to eat General Mill’s GMO-filled protein bars. That’s not the future I want for my children.

So stand with me and fight for GMO labels because soon it might be too late.

Roast Duck with Orange and Soy Glaze

Girl Cooks World
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Roast Duck with Orange and Soy Glaze

I don’t cook duck too often but when I do, I like to go all out.

Roast Duck

This roast duck recipe, however, is by far the most delicious one out of the one I have tried. I made a pretty good duck with cherry sauce, I made the classic one with butter and herbs. But this one takes the crown. The underlying taste of orange blends so well with the fermented soy sauce and whole cane sugar. It’s like an Asian twist on a roast duck so what’s not to love?

The best tasting duck needs to be the freshest. I would love to partake in delicious meat from a duck that was hunted down just a few hours before. I remember when my relatives would go hunting and bring us some fresh ducks and pheasants. Ah, how I wish they would start doing that again.

But I don’t have any hunter relatives and I cannot hunt myself. So I resort to the next best thing: a delicious pastured duck from my local health food store.

Duck has more fat than your regular chicken or turkey. This makes the color of a roast duck turn a deep rich brown and the flavor so much denser. The fat leftover in the pan is great for making gravy or sautéing potatoes. I like to turn it into a sauce that I then dribble over the duck slices. It’s absolutely amazing.

I usually prefer to eat poultry rather than red meats due to the better fat ratio of omega 6 fatty acid. But I feel there is nothing wrong with treating yourself to something different once in a while. I have never had any digestive issues after eating this roast duck so clearly, my body is fine with it.

Necessary equipment:

  • a large roasting pan
  • kitchen twine
  • a sharp knife
  • a large saucepan
  • a pastry brush
  • a cast iron skillet
  • a whisk
  • a ladle

Ingredients:

  • one whole duck
  • butter for rubbing the duck
  • 2 sweet onions
  • salt and pepper to taste

Orange Glaze and Pan Reduction Sauce:

  • 3 cups of orange juice
  • 1/4 cup of soy sauce
  • 1/2 cup of whole cane sugar OR 1/3 cup of raw honey
  • 2 T. of sprouted flour OR arrowroot powder (how to make sprouted flour)
  • 2 cloves of garlic
  • 1-inch-long piece of ginger
  • 2 T. of butter
  • 2 T. of dark orange liqueur

Instructions:

  1. Preheat the oven to 325 degrees.
  2. Take out the giblets and neck from inside the duck. Set them aside to make a stock or gravy.
  3. Rinse the duck both inside and out very thoroughly. Pat it dry with a kitchen towel and place it on the roasting pan.
  4. Stuff the duck cavity with onions cut in half.
  5. Score the duck in a crosshatch pattern using a knife.
  6. Tuck the wings under the duck. Otherwise, they will burn too easily.
  7. Close the cavity using a toothpick or a bamboo pick.
  8. Use kitchen twine to tie the legs together.
  9. Rub the duck with butter and season it with salt and pepper.
  10. Roast in the oven for three hours.

Make the orange glaze:

  1. Combine the orange juice, soy sauce, and sugar in a saucepan and bring to a boil over medium high heat.
  2. Lower the heat and let simmer for about 20 minutes. The sauce should reduce in half.
  3. Place a lid on the saucepan and set aside.
  4. Transfer a few spoonfuls of the orange glaze into a separate bowl. Use them to brush the whole surface of the duck two or three times during the last hour of roasting.
  5. Raise the oven temperature to 375 degrees and roast for additional 30 minutes. You will know the duck is ready when the skin turns brown and crispy looking.
  6. Remove the duck from the oven and brush it one more time with the orange glaze.
  7. Let the duck rest for 20 minutes. This prevents the juices from running out of the duck when you first cut into it.
  8. Some of the juices should have already appeared on the pan while the duck was roasting. Transfer those juices into a separate bowl. This way, the fat will separate.

Make the pan reduction sauce:

  1. Take two tablespoons of duck pan from the bowl with roasting juices in it and put them in a heated skillet.
  2. Mince the garlic and grind the ginger. Sauté both in duck fat in the skillet until browned.
  3. Sprinkle the flour in the skillet and whisk vigorously for about two minutes.
  4. Add the remaining orange glaze and continue stirring so that no lumps will form.
  5. Keep reducing the sauces until it has the right consistency. It should be thick and glossy.
  6. Remove the skillet from heat and add in the butter and orange liqueur. Keep stirring until the butter melts completely.
  7. Carve the duck and serve the slices with pan reduction sauce.

Enjoy!

Party snack: Salmon & Cheese Pinwheels

Girl Cooks World
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Party snack: Salmon & Cheese Pinwheels

These salmon and herbed cheese pinwheels are a great party snack. They taste delicious, look spectacular, and are perfectly balanced nutrition-wise. They can be eaten as they are or served on a savory cracker for some additional crunchiness. These pinwheels are always a big hit at my parties and they are easy enough to make even if you don’t have much free time.

The combination of smoked salmon and cheese is so simple but oh so elegant at the same time. The pinwheels blend in very well at formal dinner parties but they are also a great way to get some nutritious food into your children’s bellies. My son loves them, especially when I use goat cheese!

Smoked salmon is full of omega 3 fatty acids which are very important for our health. They are found mainly in fatty fish, such as salmon, and health organizations recommend having them at least twice per week. Most often I choose smoked salmon as the source of omega 3 fatty acids due to its versatility. You can use it to make delicious pasta for dinner, eat it on toast, in a salad, or in the form of these cute pinwheels. Salmon also contains plenty of healthy protein and vitamin E.

GAPS Diet

And just a note if you are following GAPS diet (Gut and Psychology Syndrome): not all cheeses comply with the GAPS rules. Sometimes it’s not even the matter of the cheese type but rather of how long it has been cultured.

I usually use either cream cheese or goat cheese when making these pinwheels and they both taste amazing to me. If you are worried about jeopardizing your GAPS diet, then your best bet would be to make your own cheese using a cheese starter. That way you will be able to exactly control the duration of the culturing process and keep the lactose amounts to the minimum. Or just go with a cheese that you know from experience doesn’t cause any adverse effects.

Necessary equipment:

  • a medium mixing bowl
  • a fork
  • a tray
  • plastic wrap
  • a sharp knife

Ingredients:

  • ¾ cup of softened cream cheese OR goat cheese
  • 2 T. of chopped fresh parsley
  • 2 T. of chopped fresh dill
  • 1 T. of chopped fresh chives
  • salt and pepper to taste
  • juice from half of a lemon
  • 8 ounces of smoked salmon (preferably wild-caught)

Instructions:

  1. Combine the softened cheese with the parsley, dill, and chives using a medium-sized bowl. Season with salt and pepper.
  2. Flatten the individual layers of smoked salmon.
  3. Spread the herb cheese onto the salmon. Make sure it’s thin and even.
  4. Roll up the salmon and place all the rolls on a tray.
  5. Cover the rolls with plastic wrap and refrigerate for at least one hour.
  6. Take out the rolls slice them to about ¼ or ½ of their original size.
  7. Optional: place the rolls on crackers.
  8. Garnish your rolls with some more fresh herbs if desired. Serve while still chill.

Enjoy the salmon pinwheels!

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