Category: Recipes

Apple Mint Coconut Butter Bars

Apple Mint Coconut Butter Bars

Growing up in the country in Jamaica, we always started our day with some sort of herbal tea. Peppermint was always one of my favorites. To this day, mint reminds me of the early morning excitement we used to have before going to primary school! We also used this tea as an herbal remedy for things such as upset stomach/nausea. While this recipe does not feature fresh mint, it does have fresh Granny Smith apples and it tastes absolutely wonderful. In fact, I’m off to make another batch right now!

Apple Mint Coconut Butter Bars Recipe

4 heaping tablespoons coconut butter
1 tbsp coconut oil
1 tbsp sweet raw honey
5-10 drops peppermint extract
5-10 drops almond extract
1 medium green apple, grated

1. Mix coconut butter, coconut oil, raw honey, peppermint and almond extracts together well.

2. Grate medium Granny Smith apple and mix in well.

3. Spread in a square baking dish or pie dish evenly and refrigerate for an hour or so.

4. Cut into bars and enjoy!

Let me know if you enjoyed this recipe by leaving a comment below!

Jamaican Chicken Soup Without The Cock Noodle Soup Mix

Pretty much all traditional cultures knew the value of soups for nutrition and healing purposes. And soup is indeed very healing. We’ve been misled to believe there is no truth to the saying that chicken soup boosts immunity, but that is because real soup has been replaced by the fake stuff in boxes and cans that are nutritionally dead.

When a base of bone broth is used to start a rich chicken soup such as this one, the result is something that is not only delicious, but also very nourishing. This homemade soup helps to heal the gut lining, promote digestion, fight inflammation (which can greatly help with problems such as asthma, arthritis, depression, insomnia, bloating, etc.), boost the immune system, detoxify the body, strengthen teeth and bones, and contribute to beautiful, healthy hair and nails. We do not skim the fat, and often add extra–that way we benefit from the added fat-soluble vitamins which often work in unison with other nutrients. We find that drinking soup regularly promotes healthy bowel movements as well.

I have made this soup with cauliflower, broccoli, cabbage, and other GAPS-legal vegetables and it is still delicious!

Jamaican Chicken Soup

“Eat soup first and eat it last, and live to till a hundred years be passed.” – French proverb

Jamaican Chicken Soup Recipe (Serves 8+)

2-3lbs chicken breast (or other parts)
3 quarts bone broth (can use less and make the rest up with water)
Squash/Pumpkin (we like to use a big kabocha and a small butternut)
2 sprigs of thyme (or sprinkle thyme to taste)
1 tsp pimento seeds (or sprinkle powdered allspice to taste)
4 stalks of celery
1-2 medium onions
2+ cloves garlic
Salt and pepper to taste (we typically use a scotch bonnet NOT cut)

Any combination of:
Boniato potatoes
Irish potatoes
Yellow yam
Ripe plantains
2-3 carrots

1. Add broth to a large stockpot that hold approx 6 quarts or more if you are making the recipe as-is. and bring to a boil. Add pimento seeds, chicken and uncooked pumpkin/squash at this point. Reduce heat and let simmer for about 30 minutes, until chicken is mostly cooked. To make things easier, like I do, you can bake the squash whole until it is tender prior to making the soup, then you would just scoop the flesh out and add to the soup at a later point.

2. Remove chicken from pot, and once cooled enough to handle, shred if desired.

3. Peel and cut up anything you’d like to add to the soup, such as onions, potatoes, yams, plantains and carrots. Make dumplings if you are adding them in.

4. Scoop pimento seeds out of the soup and add in onions, celery, yams and potatoes. Let cook about 15 minutes.

5. Remove the celery if you wish and add in chicken, plantains, scotch bonnet, carrots and dumplings. Let cook another 15 minutes.

4. Add spices (thyme, garlic, salt, powdered pepper, and powdered allspice if you did not use pimento berries) to taste. Let simmer a short while until it smells and tastes awesome and additions are cooked to your preference.

5. Serve with additional fats such as butter or tallow for extra nourishment! Don’t forget to have a side with fermented vegetables first!

Source: 1

Caraway Sauerkraut: Why Add Caraway Seeds?

I have been making plain sauerkraut for some time now, but just started experimenting with flavored krauts in the past year. I recently decided to try caraway kraut because I’ve heard it tastes good and offers some health benefits as well.

Caraway Kraut: Why Add Caraway Seeds?

What Is Caraway?

Caraway seeds are grown throughout Europe and Asia and have similar properties to other spices and herbs such as anise, fennel and valerian. The “seed” is actually the fruit! It is used to flavor breads, alcohol, cake, cheese, soup, fruit, dips and of course cabbage.

A curious superstition was held in olden times about the Caraway. It was deemed to confer the gift of retention, preventing the theft of any object which contained it, and holding the thief in custody within the invaded house. In like manner it was thought to keep lovers from proving fickle (forming an ingredient of love potions), and also to prevent fowls and pigeons from straying. It is an undoubted fact that tame pigeons, who are particularly fond of the seeds, will never stray if they are given a piece of baked Caraway dough in their cote. – Mrs. M. Grieve (Source 1)

What Are The Benefits of Caraway Seeds?

Caraway seeds have carminative properties–it helps to relieve gas by preventing its formation or helping to expel it. They are very soothing to the gastrointestinal tract and so helps with digestive issues such as stomachaches/indigestion. It has been used to sooth colic, earaches, and can help heal bruises when powdered and made into a poultice.

It is rich in minerals such as calcium, magnesium, selenium, phosphorous and potassium. It also contains a variety of vitamins including Vitamin C.

The seeds are also helpful for high blood pressure, cholesterol, gall bladder and kidney issues. The oil in caraway seeds is antihelmintic and antiseptic, so they effectively expel worms and infections from the body. It is useful for women trying to increase lactation or jump-start their periods, as well.

Caraway Kraut & The GAPS Diet

Sauerkraut made of things other than just cabbage and salt are allowed on the GAPS Diet. Any addition, of course, needs to be GAPS-legal and tolerated by the individual. The same rules as “regular kraut” apply–start with only the juice of the ferment if necessary and slowly work your way up.

Most GAPS patients have multiple infections including parasitic ones. These patients also have an increased need for vitamins and minerals. Fermented foods are a very important part of the diet, and sauerkraut is one that should definitely be included. If you suffer from histamine intolerance, get a fermenting vessel such as The Boss Pickler and ferment your sauerkraut for 12 weeks or more. Sauerkraut is amazing for many GAPS complaints such as constipation, diarrhea, low stomach acidity, issues digesting fat, heartburn, indigestion, stomachaches, detoxification and more.

Caraway Sauerkraut

Caraway Kraut Recipe (Yields 1 Quart)

Approx 2.5lbs cabbage
2 tsp-1tbsp caraway seeds (I used a little less than a tbsp)
Approx 22 grams of salt (Click Here for my measuring scale recommendation)

1. Shred Cabbage. I use the smaller side of this slicer because I like the finer shreds.

2. Add caraway seeds, salt, and a starter if you are using one and mix well.

3. You may pound/massage cabbage at this point if you wish. I tend not to do so.

4. Stuff into jar and press down as much as you can. Leave a few inches of head space.

5. Close jar and let ferment for 24 hours, then check brine level. If cabbage is not well-submerged, you may need to add more water.

6. Ferment at room temperature for 1-2 weeks (if your house is on the warmer side, you’ll ferment at room temperature for less time). Then move to the fridge where you will leave it an additional 9-10 weeks.

Yes, I ferment my sauerkraut for a full 12 weeks and it is delicious! If you are used to making sauerkraut in other ways, you can follow those fermenting instructions for the caraway kraut. It likely will not produce great results when fermented for a long time unless you are using a special fermenting vessel.

Source: 1, 2.