Appendix

Here is a bit more detail on some of the tips recommended. 

A. Probiotics: 

Fermented Cabbage: 

Slice one head of cabbage into thin ribbons, toss with 1 teaspoon of good salt, massage with your hands, and let sit for 20 minutes. Add your choice of caraway seeds, garlic, carrots, or whatever spices you would like. Massage again and let sit for another 20 minutes or so. Prepare sterilized mason jars with tight-fitting lids. Place fresh dill on the bottom. Pack massaged cabbage into the jars, pressing down. Top with a bit of cabbage core and cover with outer cabbage leaves. Put lid on tightly. Store in a cool, dry place and open as you need it, after five days or so. The longer it sits, the more the taste sharpens. Experiment with your favorite spices, hand cut or food processor slicing, and how long it sits. Once opened, it must be refrigerated. Your beautiful digestive organs will be most grateful! 

Fermented Plain Yogurt: 

Remove rack from oven to allow for a large stock pot to fit. Heat oven to 300 degrees. Heat 1/2 gallon of organic whole milk (choose one that is the least pasteurized, usually has the most recent “sell by” date) to 180 degrees. Cool to 120 degrees. Turn off oven. Add 1/2 cup of starter yogurt (organic plain yogurt without any additives or sugar; I recommend "7 Stars" at Whole Foods). Gently whisk yogurt and milk to combine but not to foam. Pour mixture into three large or five small mason jars. Place jars in stock pot. Fill stock pot to just below lids with hottest water you can get from your faucet, not kettle. Cover pot. Wrap in a towel. Place in the warmed oven and go to sleep. After 8 or more 

hours, you will wake up to the most delicious yogurt. Once cooled to room temperature, refrigerate and enjoy! Your yogurt will stay fresh for more than a week—if you don’t eat it sooner. If you prefer thicker yogurt, pour it through cheesecloth, and let it sit for about 10 minutes before refrigerating. 

B. Kitchari Recipe: 

This recipe comes from a friend of mine at the Ayurvedic Center in Vermont. He told me his theory that adding the ghee and salt later in the process made the flavor come out more, and I totally agree. 

This makes about 4-6 servings. You can cut it in half if you are cooking just for yourself. Or make a bunch to eat throughout the week (though I do recommend making it daily if that is a possibility). 

INGREDIENTS: 

         1⁄4 C split mung beans 

         1⁄2 C organic basmati rice 

         6-8 C filtered water 

         3-4 C fresh, organic, and seasonal veggies (use at least one green veggie such as spinach or kale and one orange or root vegetable such as carrot, sweet potato, or squash) 

         1 tsp each of cumin, coriander, fennel seed, and cinnamon 

         1⁄4 tsp black pepper 

         1⁄2 - 1 tsp turmeric powder 

         1 Tbs chopped fresh ginger root 

         1⁄4 - 1⁄2 C shredded coconut 

         1 C loosely packed, chopped, fresh organic cilantro 

         2-3 Tbs ghee (see next recipe) 

         1⁄2 teaspoon Himalayan salt 

         Optional: shredded kale, spinach
Rinse the rice and split mung beans and slowly sauté in ghee. Add spices and sauté for about 5 minutes, until fragrant. Add all the veggies, and bring to a boil, then to a simmer. Add ginger, coconut, black pepper, and cinnamon, and simmer for about 25 minutes until rice and beans are cooked and veggies are the desired consistency. Top with cilantro and a squeeze of fresh lime, and enjoy! 


C. Veggie Broth Recipe:
Take about 10 bags of your frozen veggie pulp and defrost in the refrigerator overnight. Cut up one onion and a few cloves of garlic and sauté in about 1/4 cup of olive oil.
Once onion is translucent, season with salt, pepper, and spices of your choice. Add the veggie pulp to about a quart of filtered water, then add all the onion skin scraps and any other veggie scraps you have around. Bring to a boil. Simmer for about 45 minutes. Cool, strain, and there you have it. Freezes great and is good as a soup base, as a liquid for making grains, to drink as a soup, or to add to whatever else you are making that calls for liquids. Enjoy! 


D. Healing Bone Broth:
Homemade, nutrient-dense bone broth is incredibly easy and inexpensive to make. There is no comparison to the store-bought versions, which often contain MSG or other chemicals, and which lack gelatin and some of the other health-boosting properties of homemade broth.
Buy organic beef or other meat bones from a trusted source. I keep all the bones from a roasted chicken or any organic meats. 


Sheena’s Bone Broth: 

INGREDIENTS: 

         3 lbs (or more) of organic, grass-fed beef, chicken, or other animal bones from a healthy source (Whole Foods is not the best source, as they machine strip the bones) 

         1 - 2 onions, quartered, with skins 

         2 carrots 

         2 tbs apple cider vinegar 

         1 tsp of crushed peppercorns
You'll also need a large stock pot to cook the broth in and a strainer to remove the pieces when it is done.
INSTRUCTIONS:
1. Blanch all the raw bones for about 20 minutes: Bring a large pot of water to a boil, toss in the bones, and simmer for 20 minutes to remove any sediment that may be on the bones. Drain.
2. Roast all the bones at 400 degrees for 30-45 minutes so they are nice and brown.
3. Place the bones in a large roaster, stock pot, or Crock–Pot. Cover with cold water and apple cider vinegar, and let sit for about 20 minutes.
4. Rough chop all the veggies and spices.
5. Bring everything to a boil and then simmer, covered and unstirred, for 48 hours.
6. Cool quickly (add a few ice cubes), remove layer of fat on top. Strain.
Use as a soup base, drink as tea, use as liquid to make grains, etc. Stays fresh in the refrigerator for two weeks, can be frozen for a few months. But you will drink and use it well before then.
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