Tag Archives: holistic nutrition

Up Next on Generation Regeneration | VoiceAmerica™: Me!

Generation Regeneration | VoiceAmerica™.

“Up next on Gen R tomorrow, Tuesday, July 14, at 12pm PST or On Demand!

Hippocrates had it right: Let food be thy medicine, and medicine by thy food. The amazing Teaching Chef Monica Corrado of Simply Being Well: Cooking for Well-being will expand on this and how she has uses food to help with autoimmune disease and neurological disorders like Autism spectrum. Join us for some mid-day brain food!”

Follow the link above to tune in! or tune in HERE


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Filed under Food, GAPS, Health and Wellness

Toss those Calcium Supplements!


Don’t believe it when those calcium supplements say “absorbable” on the label. Most calcium pills or chewables are not absorbed by the body and end up in your toilet at best, OR in places in your body where they are not supposed to be at worst. They certainly do NOT end up in your bones!!!

I am teaching a series of food-based calcium classes starting tomorrow in Fort Collins. It is a series I first developed and delivered more than six years ago at Crossings: A Center for the Healing Traditions, in Silver Spring, Maryland, as part of a Menopause Series I created at the time. I am revisiting the material and tweaking it; I SO enjoy the crafting and creation of classes. (And the delivery of course!)

I am reviving these classes because I KNOW they are so important. I am offering these classes because I am now personally experiencing a deep need for calcium on a daily basis. “Why?” you ask. Because I myself am on the brink of menopause. And you? Are you pre-menopausal or menopausal? Do you have osteoporosis? Are you a woman of child-bearing age? Pregnant? A nursing mom? The reality is that ALL bodies need calcium. Women, men, children. For very good reasons. And we are not getting enough of it in our diets…for lots of reasons…inferior milk and dairy products from conventional sources, low-fat diets, a lack of Vitamins A, D and K…

Yes, all bodies need calcium. Growing children need calcium for strong bones. Women need calcium during the child-bearing years, during pregnancy, lactation, pre-menopause, during menopause and after.  Susun Weed says: “Calcium is, without a doubt, the most important mineral in your body. In fact, calcium makes up more than half of the total mineral content of your body. Calcium is crucial to the regular beating of your heart, your metabolism, the functioning of your muscles, the flow of impulses along your nerves, the regulation of your cellular membranes, the strength of your bones, the health of your teeth and gums, and your vital blood- clotting mechanisms. Calcium is so critical to your life that you have a gland (the parathyroid) that does little else than monitor blood levels of calcium and secrete hormones to insure optimum levels of calcium at all times.” WOW. Calcium. Very important, I’d say. Really a good idea to be sure you are getting enough calcium IN YOUR DIET. The foods you eat and the beverages you drink. And I am not talking about more dairy, folks. (Although fresh, raw dairy IS one of the best sources of easily assimilated calcium for the body!)

There are all sorts of things we eat on a regular basis that are “calcium antagonists”, substances that contribute to calcium loss (those that cause calcium to leach from the bones) or interfere with its utilization in the body. Most people consume them on a daily basis. OY. Some of the worst calcium antagonists are coffee and carbonated beverages, aka soda, or pop. More on those two another time. (Gotta keep you reading! 😉 )

So…I am teaching a class on Food Sources of Calcium tomorrow night, July 25, and another on High Calcium Teas and Vinegars on Thursday, August 22, in Fort Collins. I hope you will join me to learn about how you can have more easily absorbed calcium in your diet…and how to ensure it IS absorbed! You may find more information at http://www.cookingforwell-being.com/Classes.html. Go to Calendar. I look forward to cooking with you! Oh yes, this will be fun!!!


Filed under Food, Health and Wellness

Under stress? got the flu? Healing Soups series…

Bieler broth

Let’s do a series of soups that are healing tonics, that will give you the minerals and vitamins you need… and electrolytes. We’ll start today with a variation on the theme of Bieler Broth…from Nourishing Traditions by Sally Fallon…it is a soup created by Dr. Henry Bieler “to restore the acid-alkaline balance and sodium-potassium balance to organs and glands…especially the adrenals”. It is great for those under stress (who isn’t?) and those presenting stress-related symptoms, such as lower back pain and ligament problems. It is also great for fasting (which I personally do not recommend during the winter months), for “energy” and “overall health”. I was craving it the other day, so I made up a batch.

This particular soup relies on the healing properties of zucchini, which has a high sodium content that nourishes the adrenals and parsley, renowned for lending tremendous amounts of minerals to a stock or soup when added at the last minute. These two ingredients, along with celery and green beans are what helps to nourish the organs and glands.

Here is my version, which is a synthesis of Bieler Broth, a pure tonic and it’s tastier version by Dr. Connelly, more of a “vegetable soup”. Both of the original recipes may be found in NT.

I am assuming, as always, that you are using the purest and most nutrient-dense ingredients that you can find…stock from pastured animals, vegetables that are organic and sustainably grown, etc.

4 cups chicken stock or pure water or a combination

1 cup green beans (can be frozen if you cannot find fresh at this time of year or in your area)

1 cup chopped celery with leaves

2 medium zucchini, cut in half and then again in thirds and diced (can use more)

1 bunch parsley,  (or more) chopped fine

4 T fermented ketchup

sea salt

Bring stock or water to a boil. If stock, skim scum and discard. Add vegetables and simmer 10-15 minutes, until vegetables are tender. When vegetables are done, turn off the pot and whisk in fermented ketchup and parsley. Serve with sea salt.

Drink often if you are under stress or mending. :))

Note: if you do not have fermented ketchup, use tomato paste (preferably from a glass jar) and some fish sauce. Add at the same time. I prefer fermented ketchup because of the complexity of flavors it adds to a dish. (And I just prefer fermented ketchup!) If you would like to make your own fermented ketchup, I invite you to purchase my first DVD, The Ketchup Revolution: Making Fermented Condiments.

Bon appetit! And happy health and healing! Look for my next Healing Soup tomorrow.

Be well!


Filed under Food, Recipes

August and September classes!

Hey folks, visit the 2011 Class Schedule page…I just added classes for August and September. These are the last classes I will teach in the DC metro area for a while, as I am moving in late September. If you would like to take a class with me in this area, *now’s the time*!! I did my best to incorporate the class requests that came in. Thanks to everyone who will be hosting these two months, to those who offered to host, and to those who have hosted me over the years!

Classes include:

Enzyme-Rich Sauces! The Secret Ingredient to Satiety

Beans and Grains for Autumn

Greens-GLORIOUS Greens- and Squash!


A Week of Healthy Breakfasts!

You will also find information about the weekend of classes in Charlottesville, VA in September: Nourishing Healthy Children. If you know anyone in Charlottesville, kindly *spread the word*!! Thanks!

As always, I look forward to cooking with you!

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“Real Food 101″, aka,”Real Food for Dummies” or Top 5 Things You Can Do for Your Health

I have been meeting many people along the way on our trip across the country from Maryland to Wyoming and Colorado and back again. We have passed through Maryland, PA, WV, OH,  IN, IL, IO, NE, WY, CO, SD, MN, WI, and now we are on our way to IN and MI. In addition to everyone I met and had the privilege of teaching at my Cooking for Well-Being conference in Colorado, I am having wonderful conversations with folks about real food and good health. All sorts of people are being introduced to Nourishing Traditions and the Weston A. Price Foundation, realmilk.com, the Farm to Consumer Legal Defense Fund and the Nourishing Our Children Campaign. Makes me so happy to be spreading the good word about all this good food!

My husband Franklin Taggart calls me an “inspirer”: someone who calls people to realize what they are capable of…and shows them that they “have the goods to do what they need to do”. I must say I love to inspire people to good health, good food, and help to provide them with the tools, techniques and resources to “take their power back”: their power to eat well and be well…to decide where they purchase their food and from whom (from the Food Industrial Complex with all of its implications for the health of the people and the Earth or from farmers, farmers markets, CSAs, etc etc) …(Joel Salatin of Polyface Farm has been reminding us that we “vote with our pocketbooks” when we choose our food. Who are you/we voting for today?!)

So along the way I have had questions from friends, family and acquaintances which are really  the same question: “what can I do that would be easy *and* high impact?” So I have come up with the top 5 things anyone can do that are simply a “switcheroo”, involve no training or classes, or menu changes. Just swap what you are using now with the following, and the nutrient density of your food will go up. In my private practice with clients of all ages and in my own life, I have seen hunger decrease,  thought become less foggy, children become more focused, weight drop off, and cholesterol levels beautify. (For information on the cholesterol myth, see Uffe Ravnskov, The Cholesterol Myth as well as Dr. Mercola’s Huffington Post article on the same.)

And so, the top five:

1. Use real salt. Throw out that Morton’s salt and purchase some salt that is high in trace minerals. Celtic Sea Salt from the Grain and Salt Society is highest in trace minerals, so I use that. Just check out the label…all “sea salt” is not the same. If they can tell you about the trace mineral content on the label, you’ve got a good one.

2. Use pastured eggs. Swap out supermarket eggs, free range eggs, organic eggs, or eggs fed “vegetarian feed” for eggs from hens *on pasture*. Buy them from a farmer or the farmer’s market, or from your CSA. Chickens are omnivores; the most nutritious eggs will be those from hens that eat a good amount of bugs! (Just check the color of the yolks…eggs from chickens that eat bugs are bright, deep orange…if your yolks are light yellow or the whites runny, they *are not* nutrient dense eggs!)

3. Use pastured butter, aka, butter from cows that eat grass. Don’t rest on your laurels and think the term “organic butter” is enough. “Organic” says nothing about whether the cows ate grass. Look for “pasture butter” from Organic Valley, or Trickling Springs Farm in the DC metro area. Look for butter at the farmers market , or get some *real cream* and make your own. (Butter has the perfect fatty acid profile. Stop slurping that fish oil and pile on the good old fashioned grass-fed butter!)

4. (If you eat bread at all) Eat sprouted bread or a true sourdough bread. There are several brands on the market that make sprouted bread, sprouted bagels, sprouted English muffins. Find a baker that makes real sourdough, or make it yourself! (Be sure you slather on the pastured butter, as it will help to neutralize the rest of the phytic acid that has not been neutralized by sprouting. For more on phytic acid, see  Living with Phytic Acid)

5.Eat grass-fed meat and poultry. The nutrient profile is very different for meat and poultry that is raised on pasture. Far more nutritious for you, better for the animal and for the planet. (All meat is not the same–comparing meat from animals raised in the Food Industrial Complex with meat from animals raised on pasture is like comparing apples and oranges–)

Okay, that’s the beginning. We’ll call it  “real food for dummies” or, “real food 101”. I am not going to go into fresh, raw milk at this time, as so many people in our country do not have access to it. (To find out about the state of raw milk in your state, check out the map on the Farm to Consumer Legal Defense Fund’s website or check out www.realmilk.com) I am not going to go into fermentation or soaking your beans and grains, or making your own stock. That’s for level 2. Take it easy. Go slowly. One step at a time.


Filed under Food

My renewed love affair with liver…!

mmmm mmmmm melting in my mouth, I am right now enjoying a luxuriously rich spoonful of freshly made chicken liver pate’ as I write. Can’t get enough of this divine stuff. Yes, divine. Yes, delish. Can’t believe it? It’s true. Made some last night. Ate it while I made it. Ate it after it firmed up in the refrigerator. Stole a spoonful this morning while making breakfast…who would have known?

Liver is one of those forgotten foods…depending on your age, you may remember your mother or grandmother serving it once or twice a week when you were growing up. (I am hoping more moms will start serving their family nutrient-dense liver once a week after reading this post!)  I remember my mom and I going to our favorite Jewish deli and ordering chopped chicken livers on an onion bagel with raw onions for a treat. Delightful. My mom made THE BEST chopped chicken livers. She still does. (She also made the best steak tartare. But more on that superfood later. ;))

Liver is a forgotten food. I guess it was destined to be so as the industrial food movement took over our food supply, started raising hundreds of  “beeves” on CAFOs (confined animal feeding operations) and chickens in CAFOs the size of football fields in battery cages stacked on top of one another.  Butchers became a thing of the past, and liver and organ meats were relegated to dog and cat food…or sausages. But as we take our food supply back into our own hands and purchase locally, from farmers we know and trust who are raising their cows and chickens on pasture, the liver (and organs) become a delicacy once again, appreciated as they ought to be, a nutrient-rich gem that I encourage you to serve your families. Often.


Chicken livers. Photo by Sandrine Hahn

Just in case you are wondering, yes, the nutrients of livers from animals in CAFOs are very different than those that eat bugs and grass, as chickens are meant to do.  A picture is worth a thousand words. Check out this photo of chicken livers taken in February 2011 by Sandrine Hahn. Afraid of toxins? The liver does not store toxins–it just filters them. Toxins are stored in fatty tissue.  However, the liver IS a storehouse for nutrients. Obviously the liver from pasture raised chicken is superior in nutrients.  I would eat that one whenever I could.   It seems that the benefit of eating liver, even a little, makes it worth it.

Yes, liver is a forgotten food…so much so that no one knows how to make it any more… I have avoided making liver for years because I didn’t know how and now I CRAVE it. Easy easy easy to prepare, once you’ve taken the plunge and begun. Liver from pastured animals is lovely-silky, smooth, rich red in color. Liver is considered sacred by many cultures of the world; traditional peoples and cultures still know its value. Why is liver a “superfood”? Because ounce for ounce, it has more nutrients than any other food. It is rich in natural Vitamin A, (protects against bone loss and birth defects), copper, iron, zinc, Vitamin D, antioxidants, and provides an abundance of B vitamins. It is also the best source of B12 and long chain fatty acids. It is very important for the nervous system and eyes. For more information on liver, see The Liver Files.

Who would benefit from eating liver? Just about everyone. Especially nursing mothers, babies-as a first food, growing children, women of child-bearing years, athletes, those who are convalescing from anything including childbirth, those with anemia and blood disorders, anyone with liver disease…and YOU!

So on I go into my day. More pate’? Oh, yes. And calves liver, just the way mom used to make it. Fried up with onions and bacon, in bacon fat. And I’ll try a few more recipes too… in time to share with my Liver: Love It and Eat It! class on Saturday. Hope to see you there!

P. S. Look for our favorite liver recipes  here after class this weekend!


Filed under Food, organ meats

PROMO: today thru April 30!

Purchase a 3 DVD Set:  “Pulling It All Together: Fitting Nourishing, Traditional Food into Your Busy Life!” and receive a copy of Nourishing Our Children E-Book…AND be entered in a drawing to win a Bean and Grain Chart!

This 3 DVD set covers all the techniques you need to cook nourishing, traditional food. All the techniques and all the timing…not sure how to fit REAL food into your busy life? This 3 DVD set shows you how. Recorded LIVE at Wise Traditions 2010.

Check out samples of the  E-Book:

sample 2
sample 3-malnourished section

sample 4-water section

A big THANK YOU! to the Nourishing Our Children Campaign for donating the E-Book for this promo…and for all their tireless work to help educate us about how to best nourish our children!!

…and another big THANK YOU to Sandrine Hahn who offers Visual Communication for a beautiful slideshow and landing page! And to my husband, Franklin Taggart, for the musical score, “Morning Kitchen”. And to my cousin Martin for spending hours on photographs one day in March…and to all of you who allow me to continue to “Teach, teach, teach!”

be well!


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