Keep reading. This is not spooky, it’s a celebration of life.

I have a huge “Day of the Dead” collection, which includes pottery, dishes, carved wooden boxes, ornaments, dancing skeletons and an assortment of other oddities. Add that to my cactus obsession, mountain lodge look, ski memorabilia, antique furniture, massive book collection and you have an interesting, albeit a bit strange, decorating theme.

Dia de los Muertos (Day of the Dead) is a Mexican spiritual celebration connecting souls of the living and dead. Unlike our Halloween celebration, Dia de los Muertos is observed on November 1st (all saints day) and November 2nd (all souls day) and is a tribute to departed loved ones. Celebrated in Mexico, Central America and certain parts of the U.S. southwest, it’s a ritualistic way in which people honor the dead by decorating gravesites with flowers, candles, toys, food and even tequila. They celebrate, eat, drink, party and converse with their loved ones. Others set up similar festive alters in their homes and play music and cook the favorite foods of the deceased.

Food.

It’s interesting how celebrations of all kinds revolve around food, even celebrations for those who are only here in spirit. I love that!

Rather than attempt making sugar skulls (no thanks), which is a typical Dia de los Muertos treat, I’ll leave you with one of my favorite recipe offerings.

Chicken and green chile soup (“launching pad” recipe, adjust to your liking)
what you need
1 32 ounce box Imagine Chicken Broth
2 cups water
a bunch of roasted, peeled and chopped green chiles (about a dozen)
2 russet potatoes, scrubbed and chopped into 1 inch pieces
1 small onion, chopped
1 can pinto beans, rinsed and drained
1 can corn, rinsed and drained
3 cloves garlic, minced
1 - 2 tablespoons ground New Mexico chile powder (I use Fernandez, medium hot)
1 teaspoon cumin
olive oil
salt and pepper to taste

* This is a guideline, you might want to add a little fresh lime juice, some chopped cilantro, diced tomatoes, a pinch of brown sugar or a teaspoon of agave. I have also added about a half a can of Eden Organic Pizza/Pasta sauce before and it was wonderful in the mix.

what you do
1. Heat the olive oil in a medium-sized soup pot. Sauté the onion for about 5 minutes and then add the garlic. Continue cooking for another minute or two.
2. Add the broth and water to the pot and reduce heat to low. If using, add the pizza/pasta sauce. Stir well to blend liquids.
3. Add potatoes, green chiles and chile powder.
4. Simmer for about 45 minutes to an hour, until potatoes are tender. Add beans, corn and other seasonings. Heat and serve topped with shredded cheese and diced avocado.

Go forth, celebrate with good food and share it with your loved ones!
Melissa

If I had an addiction, hypothetically speaking of course, it would have something to do with pure, organic maple syrup.

That’s if I had an addiction, which I don’t. The intervention thing that happened last spring was entirely misguided. So was that fretful and unfortunate Dr. Oz interview I did about the pitfalls of excessive sugar consumption.

Okay, maybe I have a mild dependency. But that’s simply because I have a snobbish and discriminating taste for high-quality sweeteners. That’s totally different from an addiction. Contrary to what Dr. Oz said in that contentious exchange we had about drinking maple syrup, I do NOT need to join a 12-step recovery program.

And no, I don’t think it’s weird to have 3 Sugar Maple trees in my front yard with tap buckets attached (see above). And one Silver Maple. And two Red Maples. I gave up on the Box Elder; the sap wasn’t dark, rich or sweet enough.

Kind of like light beer verses dark lager. No comparison. Right, GDave?

Not that I would know.

Which brings me to the point of this post. GDave, my favorite Glaswegian cooking, blogging beer-maker (among other things), recently asked about the variations and grades of maple syrup. Stephanie, of the lovely blog, Gluten Free By Nature, was kind enough to respond briefly to his question. Thank you, Stephanie!

I’ve decided to take it a step further and do a detailed post on maple syrup, my absolute favorite sweetener. Have I mentioned that before?

According to the Cornell University Sugar Maple Research & Extension Program (yes, that’s for real), there are around 300 different flavor compounds in pure maple syrup. The complex flavor chemistry varies depending on the soil, the tree genetics, the weather, when the sap is collected and the processing technique. High-quality, organic, pure maple syrup is like fine wine. There are different varieties, tasting notes, aromas, finishes and aftertastes. That’s what I love about it.

The American Maple Syrup Producers Manual (also for real) states that chemical composition analyses show that all the different grades have similar health benefits. One grade really isn’t any better than another. But, compared to refined cane sugar, pure maple syrup is higher in mineral content, especially calcium, and also contains various antioxidants. Refined cane sugar contains nothing but calories.

Nonetheless, I will admit, it’s still sugar and should be consumed in moderation and as an occasional treat. But, as far as sweeteners go, maple syrup is at the top of my list, especially for baking. Not only does it impart wonderful flavor subtleties, it adds a moist texture to gluten-free baked goods. While I can’t claim to be eating local when it comes to maple syrup, Vermont (the largest producer of pure maple syrup in the US) is a lot closer to Colorado than Brazil, where most of our cane sugar comes from. Yes, I’m willing to compromise on the local thing once in awhile. Avocados, maple syrup, coffee beans, sockeye salmon and kiwis come to mind.

There are four basic classification systems when it comes to pure maple syrup (see above from left to right). US Grade A light amber (fancy), US Grade A medium amber, US Grade A dark amber and US Grade B. In each case, the grading system is primarily one based on transmission of light through a sample of the syrup, as you can see in the photo above. The differences have to do with various factors, but when the sap is collected is the major one. The richness and sugar content of the sap is higher in late winter.

The Vermont Maple Foundation states that the best grade of maple syrup is the one you like the most. I like Grade B – the rich, dark, thick stuff. Plus, it’s often less expensive. Here’s some basic information to help you determine which choice might be best, and why.

Grade A Light Amber (fancy)
• Delicate, mild maple bouquet (wine snob talk). Excellent drizzled on ice cream.

Grade A Medium Amber
• Pronounced characteristic maple bouquet. Good pancake and all-around table syrup.

Grade A Dark Amber
• Heartier and more robust maple bouquet. A bit richer, but another good all-around choice.

Grade B
• Darkest color and strongest maple flavor. This is the best grade to cook and bake with as the rich flavor isn’t overwhelmed by the other ingredients in your recipe. Wonderful on hot cereals.

One final thought (as bossy as it may be) – do not use FAKE maple syrup! Blech, eeww and ick! It’s usually made with sugar and chemical thickeners. Avoid at all costs.

For more about maple syrup, pancakes, cowboys, books and music, check out this post. It’s short, I promise.

Go forth and celebrate maple syrup snobbery!
Melissa
P.S. I found out after publishing this post that I had a maple syrup expert right here within my grasp. Sheila, my friend and wonderful CSA contact at Grant Family Farms, grew up on a farm that has produced award-winning maple syrup since 1796. Wow, that means Sheila has maple syrup in her blood. No wonder she’s such a sweetie (I couldn’t resist). For more information and facts about maple syrup, check Sheila’s family website, Endless Mts. Cabin Maple Syrup.

This post and the herbs above, have been hanging around my computer and my pantry, awaiting blog launch for quite some time now. All I can say is life happens, blog posts happen later. Although I’m no expert when it comes to herbs and spices, I have a lovely cook’s reference manual and a blogger friend, who happens to be a wonderful chef, to help me out. I love fresh herbs and the unique scents, tastes and colors they impart. Fresh is best, but there’s nothing wrong with dried herbs, especially if you have a bountiful harvest and can’t use them all. Plus, it’s fun to dry them yourself.

Herbs and spices have been used for medicinal purposes throughout history. I often mention specific health-promoting properties when describing an herb or spice in a recipe. Aside from their appetizing flavors and aromas, many are filled with various vitamins and minerals.

And wasn’t it Cleopatra who used herbs to seduce men? Or was it incense she used? Milk baths? Probably all of the above. Or, maybe it was this lounging-around-topless look. Whatever it was, she went down in history as being quite the shrewd temptress.

I got side-tracked, which is quite common. Back to drying herbs.

drying rosemary, marjoram and dill
what you do
1. Snip herbs, leaving them with long stems. Tie the herbs together and hang them in a dry, dark and well-ventilated area. Hanging them from cabinets in the kitchen is a nice look, but you do want to keep them dry and clean. I moved these from my pantry to a well-lit area to take the photo. You can also put a paper lunch sack around them (poke a few air holes in the sack). That way they’re in the dark and protected from dust.

2. Leave for 2 to 4 weeks, checking occasionally to see if they are adequately dry. Some take longer than others. If they crumble and fall apart when you rub them between your fingers, they’re ready to store.

3. Store them in clean glass jars. I like to keep them intact in relatively long pieces until I want to use them, then I take a piece out and remove the dried leaves. Label, date them and store them away from heat and light. They last six months to a year.

Go forth and dry your herbs. Doing it Cleopatra style is an option.
Melissa

Eat all your wholesome CSA or Farmer’s Market power food and you’ll be dancin’ in the streets like this guy.

I’d suggest you tell your kids that if they eat their veggies they’ll be able to do stuff like this — but then again, it might happen and you’d be stuck with a kid who does stuff like this. Yikes!

Go forth and eat your power veggies. Stay tuned, I’ll post a “hearty greens” recipe tomorrow. This one’s just for fun.
Melissa

My twenty-something daughter and I both have celiac disease, although it’s much easier for me to manage since I have virtually no social life compared to her. I’m not complaining as the thought of going out partying until all hours of the night borders on horrifying to me, but when you’re young and living in a groovy city like Chicago, maintaining a healthy (and fun) gluten-free lifestyle can be a challenge.

I just spent the past few days in Seattle at the Gluten Intolerance Group’s national conference. Part of the professional track focused on the pathology and treatment of celiac disease and what’s in the future for drug therapies. I’m passionate about increasing awareness and am thankful for the research taking place and the new product development that has made GF living so much easier now than it was a decade ago when I started on this path.

Having said that, the photo above sums it all up for me. Eat real food – wholesome nourishing food – and not only will you heal and thrive, you won’t have to stress yourself out reading cryptic food labels or risking gluten contamination.

Tevis (my daughter) took this photo last week to prove to her nutritionist mother that she’s eating well and taking good care of herself. I was thrilled with her food choices until I heard she was carting all this stuff home from the market on her custom-made bike. Winding around in city traffic. While wearing work clothes. Knowing her, she probably had on a skirt and her Jackie O sunglasses.

When I was younger, I always wanted to raise colorful, creative, adventurous kids. That’s all well and good until you actually have kids like that.

Kids who email you stuff like, “Guess what mom? I’m in Berlin right now. I’m gonna be an “extra” in a scary movie.” Or, “We’ve changed plans, we may backpack through Tasmania before going back to New Zealand.” Or, “The steelhead fishing is amazing up here, but the weather’s bad and so are the grizzlies.” Or, “The surfing here in Costa Rica is amazing, mom. You can’t believe what we’ve been doing.”

Probably not. Thank God I don’t know. And where is up here?

They owe me big time, even though I have a good idea where some of this behavior came from. My mom says I got exactly what I deserved.

But when it comes to the food part, I’m not too worried about what they’re doing. They all have a fairly good idea of what makes up a healthy diet and how to create nourishing meals. As you might have noticed, there are some random bottles of alcohol in Tevis’ photo above. Beer and cider — at least they aren’t bottles of tequila or whiskey. (Don’t even tell me.)

Here’s her picks for the best gluten-free beer and cider options. What are your favorites?

Tevis’ GF beer and cider picks
Green’s Gluten-Free Beer (pictured above)
Bard’s Tale Gluten-Free Beer
St. Peter’s G-Free Beer
Samuel Smith’s Organic Cider (pictured above)
Doc Smitty’s Cider (pictured above)
Original Sin Cider

Tevis’ favorite Chicago bars/restaurants that serve GF beer and cider
Map Room
Blind Robin
Simone’s
Twisted Spoke
The Small Bar
Handlebar

Cheers,
Melissa and Tevis (scroll down the list of DJs to find her)
P.S. Be safe and make smart choices (my “mom” mantra).

If it’s not pharmaceutical drugs being advertised on TV, it’s natural supplements being pushed in health magazines. If you want to feel old and rundown, watch Jeopardy or Wheel of Fortune and take note of the advertising. Everything from cholesterol lowering drugs to denture paste to laxatives to viagra. It’s not much better in the magazine world. Unfortunately, that says something about our general state of health in this country.

“A rich source of fiber,” grapefruit pectin “may help maintain cholesterol levels already in the normal range.” All that for only $31.98 a bottle. Hmmm? Let me get this straight. You can keep your “already normal” cholesterol levels “normal” by taking grapefruit pectin supplements.

Here’s an idea. How about we skip the supplements and eat real grapefruit?

I’ll admit, I’ve fallen for some less-than-good-for-me health food claims in the past (of all things, wheat germ) and I do take a few supplements from time to time, but my gosh, we’re getting bombarded with over-the-top health claims these days. What’s true and what isn’t?

The US Food and Drug Administration recently put the smack down on General Mills for claiming that Cheerios have been “clinically proven to lower cholesterol.” Oops, the FDA says those words classify Cheerios as a drug since the intent is to prevent or treat disease and as such, they need to go through the “approved new drug application” process.

If you can’t believe in Cheerios to lower cholesterol, can you believe in grapefruit pectin? Maybe, maybe not. I believe in the healing and medicinal properties of whole foods, but I’m not buying into advertising claims applied to food that comes in a box.

I’m also not buying into the pectin supplement claims, but I am a huge fan of fiber and just in case the pectin can work some magic somewhere in my body, I leave as much of it on my citrus fruit as possible. See above for pectin-saving peel photo. I use a small paring knife and keep as much of the fibrous membrane on as possible.

Grapefruit salad
3 cups mixed greens
1 grapefruit, peeled (minimally), seeded and sectioned
1 avocado, sliced
1/2 cup pecans *
crumbled goat cheese

All purpose salad dressing (this is my default salad dressing)
2 tablespoons Annie’s Naturals organic Dijon Mustard
2 tablespoons extra virgin olive oil
1 tablespoon apple cider vinegar
2 tablespoons honey (or less if you don’t like sweet dressings)
Start with the mustard and place all ingredients in a small jar. Shake vigorously. If you start with the mustard, it won’t separate. Use as needed for any salad.

Assemble salad, sprinkle with pecans and goat cheese, drizzle with dressing and enjoy.

* I like toasting my pecans in a dry skillet on medium/low for 3 to 5 minutes to bring out the flavor.

Go forth and eat whole foods, pectin and all.
Melissa

“It is a shame to be caught up in something that does not make you tremble with joy.”

That quote is from legendary culinary queen, Julia Childs, but the thing I love most about it is that applies to so many aspects of my life. It’s a personal mantra of sorts, from farm-fresh food to outdoor adventure to family and friends. Yes, life should be all about trembling with joy!

I don’t advertise on this blog, but I do advocate healthy living and a huge part of that is a focus on nutrient-dense foods. Because I have celiac disease and want to avoid the pit-falls that often accompany autoimmune conditions, I choose high-quality, organic foods and steer clear of the vitality-zapping junk that makes up the Standard American Diet (very SAD indeed).

Those of you who have been following this blog know I support my farmer friends at Grant Family Farms. I thrive on their organic fruits, veggies and pastured eggs and as a nutrition therapist, I know exactly why. It’s my medicine (lucky me). Nothing like fresh garlic scapes sautéed with summer squash, served with wild rice and a few ounces of wild-caught salmon for a dose of healing flavor. Or fresh, omega-rich eggs that look and taste much better then their store-bought counterparts. There’s no comparison.

So, while I don’t advertise on my blog, I won’t hesitate to encourage you to jump on the “eat healthy and eat local” bandwagon. For those of you in Colorado, please check out Grant Farms as they’re now delivering to the mountain communities. Yippee! From Dillon to Winter Park to Steamboat Springs to Leadville, Fairplay and Buena Vista – Grant Farms will bring organic goodies right to a drop-off location near you. For more information and to sign up, check here.

Okay, so I have ulterior motives. It’s about that tremble with joy thing I started with. Every Tuesday during the 26-week harvest season, I’m inspired by what I find in my big red CSA delivery box. Inspired to play with my food, strengthen my body and nourish my spirit. Food can do that, especially when you know it has been grown with love right up the road from you.

Bottom line? I want my local farmers to be successful! I actually need them to be successful. My health depends on it.

Go forth and hug a farmer – then tremble with joy!
Melissa

I’m shifting from food to altitude to sophisticated blog posting from the highest mountain on the planet. First a short altitude 101 lesson to create the appropriate ambiance (pun intended).

I took the above winter mountaineering photo from the summit of Drift Peak, high in the Tenmile Range of the Colorado Rockies. Drift Peak is a little over 13,900 feet, making it one of Colorado’s centennial peaks (the 100 highest summits, all over 13,800 feet in elevation).

If you’ve ever wandered around at high altitudes (above 10,000 feet), you know that as you ascend it becomes more and more difficult to do anything in a hurry. Your legs feel heavier, your respiration increases and you might even feel nauseous or develop a headache. That’s because you’re not breathing in enough oxygen and the consequences can go from mildly annoying to life threatening.

I won’t go into too much detail, but the higher you go, the more the body has to adapt to less air pressure, therefore less oxygen intake. Here’s where it gets confusing. The percentage of oxygen in the air is the same whether you’re at sea level or on top of Mt. Everest, which is 29,000 feet. Our atmosphere is made up of 21% oxygen at any altitude. There isn’t less oxygen as a percentage of gases at 29,000 feet, it’s just that the higher you go, the less atmospheric pressure there is. With less air pressure the oxygen molecules scatter into a larger volume of air. If I’m standing at sea level that same 21% of oxygen molecules is being pressed down around me so it’s much easier to breathe and get the oxygen I need to do whatever it is I’m doing.

Our bodies do adjust somewhat and depending on our individual physiology, we adapt and acclimatize to varying degrees. To begin with, our breathing increases and our movement slows down. Heavy breathing (the altitude-related kind) allows us to take in more oxygen and get rid of carbon dioxide. Our heart rate goes up to deliver the oxygen to our brain and muscle tissues. There’s also a lot going on with our kidneys when we increase elevation. Have you ever noticed that as you get above treeline you have to go to the bathroom more often? Darn, no bushes to hide behind — that can get a bit tricky if you’re a girl (especially in the winter). Men have it made.

Here’s what happens (to make a long, complicated story short). Your kidneys know you need more oxygen so they conspire to get rid of extra water so your blood becomes thicker and can carry more concentrated oxygen. Aren’t we just amazing little creatures?! All the more reason to honor our bodies and take care of ourselves.

I’ll leave it at that and get on to the point of this post, which is about dispatch-blogging at super-high altitudes. I just wanted to set the stage as I often find it difficult to write a wimpy little post while sitting in my office, listening to music and sipping tea. Think about doing it on Everest. It’s hard enough just to breath, let alone create glorious dispatches such as these.

I’m a Mac girl, so I love the idea that they’re using MacBook Pros to do their Himalayan blogging. I’ve been following the progress of this expedition and their daily dispatches since they started several weeks ago. I’ll explain why later and keep you posted as the team expects to summit in a few days.

Go forth (or up) and have fun!
Melissa

Swine flu has been all over the news lately with some reports sounding rather dire. While I’m mildly concerned, I’m not ready to follow Vice President Biden’s advice and stand out in a field by myself until the threat blows over. Aside from washing my hands more often, all I’m doing is avoiding sugar and sticking with my diet of fresh, wholesome foods. My intent is to keep my immune system tuned up and ready to launch an attack if I come into contact with any swine flu cooties.

The WHO (World Health Organization) recently announced a serge in confirmed cases worldwide and Canadian health officials released information suggesting the first reverse transmission of the virus, from farm worker to pigs, so it’s nothing to sneeze at.

Here’s a list of resources and links to specific information, all related to swine flu (H1F1 is the virus subtype).

General information on H1N1 Flu
What’s going on in your state
Frequently asked questions
Cool interactive map tracking cases worldwide

Immune boosters

• Good quality sleep (this is so important for healthy immune function)
• Moderate exercise
• Antioxidant-rich foods (vitamin C: citrus fruits, peppers, broccoli, green leafy veggies, berries, tomatoes; vitamin A: sweet potatoes, squash, broccoli, carrots, kale, collard greens, apricots, cantalope, peaches; vitamin E: nuts, seeds, gf whole grains, extra virgin olive oil, green leafy veggies; selenium: eggs, chicken, garlic, 100% grass fed beef, gf whole grains, fish)
• Fresh, whole foods — any brightly colored veggies and fruits as they are full of immune boosting phytochemicals (healthy plant chemicals)
• Green tea, ginger root tea
• Mushrooms, garlic, pineapple, coconut (other assorted good stuff)

Immune zappers

• Poor quality sleep
• Couch potato lifestyle
• Consuming junk food and sugar (these suppress the immune system)
• More than 1 cup of coffee a day
• Soda pop and sugary drinks (HFCS)
• Too much alcohol

Immune booster soup
what you need (this is a launching pad recipe, adjust to your liking)
• 2 tablespoons coconut oil (or olive oil)
• 1 onion, chopped
• 6 cloves garlic, minced
• fresh ginger root (use to taste)
• 2 carrots, chopped
• 2 celery stalks with leaves, chopped
• 1 cup shiitake mushrooms, washed and chopped
• 2 tablespoons dried or 1/4 cup fresh burdock root, washed and chopped
• 1 cup cooked and diced chicken
• 1 cup cooked brown rice
• 6 cups chicken broth
• pinch of cayenne pepper
• assorted herbs (dill, oregano, basil, parsley, tarragon)
• sea salt and fresh ground pepper to taste

what you do
Heat oil in a large soup pot over medium heat. Add onion and garlic. Sauté for a few minutes and add ginger, carrots, celery, mushrooms, and burdock root. Continue sautéing — add a splash of broth if the pan becomes dry (a touch of broth is a great way to sauté veggies). Add all the chicken broth, diced chicken, brown rice and remaining ingredients. Cook for 30 to 45 minutes.

Adjust as you see fit! Replace brown rice with a chopped sweet potato, skip the ginger, add a finely diced jalapeno pepper — play with your food!

Wash your hands, avoid cooties and stay healthy!
Melissa

Today is April 27, 2009. It’s almost May.

I took this photo at 6:45 AM this morning after finishing my early morning yoga class. This scene is about a block from the yoga studio and on a clear day, the Flatiron Mountains near Boulder are visible off in the distance. No such luck this morning as the low hanging clouds and snowfall obstructed the view. With no color variation from sky to ground, everything disappeared into a blanket of grey. It was beautiful, even though snow hasn’t been on my wish-list lately.

In lieu of working on my garden preparation (which I’ve been anxious to do), I think I’ll make a nice beef stew instead. Hopefully this is my last “hearty” meal of the season. After all, aren’t we transitioning to spring greens and fresh asparagus (information and recipe on asparagus here)? If it’s nice where you live and you’re about to make yourself a grapefruit salad and some sun tea, you can save this one for next fall.

Hearty beef stew
what you need
• 1 pound natural 100% grass-fed beef, cut in 1-inch pieces
• 3 to 4 tablespoons coconut oil (or whatever oil you saute with)
• 3 cloves garlic, finely minced
• 4 medium sized carrots, chopped
• 4 stalks celery, chopped (including leaves)
• 1 small onion, diced
• 4 red potatoes
• 1 or 2 fresh tomatoes (or 1 can diced tomatoes)
• 1 32 ounce container “Imagine” GF organic beef broth or home-made broth
• 5 or 6 mushrooms, chopped
• 1 jalapeno pepper, seeded and finely chopped
• 1 can pinto beans
• herb choices: parsley, thyme, marjoram, bay leaf

what you do
1. Wash and boil red potatoes until almost done, drain and set aside (reserve one to thicken stew). You can also wash, chop and add them uncooked to the stew, but I like having a pre-cooked potato available to use as a thickener.
2. Heat oil in heavy skillet over medium/high heat. Add beef and sauté until brown on all sides. Salt and pepper to taste and put in crock pot or slow cooker. Add onions and garlic to skillet (and a touch more oil if needed), sauté and add to slow cooker.
3. Add beef broth to slow cooker.
4. Add garlic, onions, carrots, mushrooms, celery, potatoes, jalapeno, beans, tomatoes (reserve a small tomato or half the can to thicken stew).
5. Pour 1 or 2 cups of water into the skillet you used to sauté the meat, onion and garlic (the skillet is turned off but still on the burner). Whisk water and pan drippings to create a thin gravy-like mix.
6. Pour cooled pan drippings into a blender; add reserved cooked and chopped potato and the reserved chopped tomato or canned tomato. Process in blender until it’s a thick, creamy consistency (this is such a good way to thicken soups and stews without using flour; use a blended potato mix instead).
7. Pour into crock pot, stir well and cook on low for several hours or all day, stirring occasionally. Taste periodically and add things (sea salt, ground pepper, herbs).

* This is usually better the next day after it has “settled” overnight in the refrigerator and the flavors have blended and infused.

nutrition profile
Research indicates that omega-3 fatty acids reduce inflammation. Organic, 100% grass-fed beef is higher in omega 3s than regular beef. Raw is normally better than canned, but canned tomatoes actually provide more absorbable lycopene than raw, so don’t hesitate to use organic canned tomatoes in stews and soups. Canned beans retain their fiber and anti-cancer flavonoids. I did a complete nutritional breakdown of this stew and found it to be very high in vitamins A, C, K, and B-12. It’s also high in iron, phosphorus, zinc and selenium. Normally, it makes for a nice transition into the heartier and more savory fall and winter foods, but even though it’s almost May, I’m craving some today.

I think I’ll build a fire while I cook.

Burrrrrr!
Melissa