Is dairy the right thing for you?

 

Is dairy the right thing for you? Many of our patients feel a lot better after eliminating dairy from their diet. For many people – dairy causes fatigue, bloating, diarrhea, constipation, weight gain, acne, mucous and the list goes on!

In the same breath, there is nothing better than dairy, as we can all attest. For years, the replacements for dairy were truly laughable. The good news is, things are looking up… There are several companies now delivering a much better product that actually tastes great too!  

Here are a few of our favorite dairy alternatives:

 

SIETECashew Queso

YUMMM – this stuff will blow your mind especially heated up and served with Siete grain free tortilla chips. These people know what they are doing.

https://sietefoods.com/

 

TREELINETreenut Cheese

We love the herb and garlic flavor, esp. when enjoyed on Jilz Seed Crackers.

https://www.treelinecheese.com/

https://jilzglutenfree.com/

 

KITEHILL Cream Cheese

We love chive flavor the most, but plain is great too.

http://www.kite-hill.com/

 

HEIDI HO Cashew Cheese

Another good alternative to traditional cream cheese.

https://www.wholefoodsmarket.com/local-vendor/heidi-ho-organics

 

OATLY OAT MILK  

To die for! I like the “Barista” version. When I first tried it, I thought I was mistakenly drinking whole milk… It is that good! Unfortunately, it seems they are sold out everywhere; so finding it can be another story.

https://us.oatly.com/

 

Most of these products can be found at Whole Foods and New Seasons.

Bone Broth

Heal the gut and revitalize with bone broth.

I began experimenting with various bone broth recipes over the past year and many of the recipes I tried, rendered a watery broth with no girth or good consistency….

Here’s the secret to making a good bone broth:

A) Use the right bones  

B) Oven roast the bones before beginning the broth itself to fully break down the connective tissues and bone cores..

C) Time on the stove (minimum of 15 to 20 hours of simmering)

I think the hallmark of a good bone broth is a bouncy, jello consistency AFTER it is has been cooled to fridge temperature.

Ingredients:

5-6 lbs beef bones (esp. femur, long bones, joints)

1 onion – peeled and quartered

5 celery stalks – coarsely cut just to fit in pan

1 bay leaf

18 cups (4.5 quarts) water

Seasoning/Flavoring: The easiest way I have found, is to season the broth at the time of serving and thus you can change up the flavor a bit each time you eat it, to make it more varietal… I typically season a 14-16 oz serving with all or some of the following:

  • ½ – 1 tsp sriracha hot sauce or ½ tsp mild chili oil (Hot mama Salsa – Chili oil)
  • Garlic salt
  • Pepper
  • Rosemary

Add some of each and figure out what tastes good to you.

Kitchen utensils you will need:

  • Medium sized fine mesh strainer, a sieve or cheesecloth
  • Large 8-12 quart stainless stock pot
  • A dozen large mason jars for storing broth in the fridge or freezing
  • Metal funnel (No required but very helpful)

Directions:

  • Preheat oven 450 degrees
  • Place bones in large roasting pan or large pyrex casserole dish and place in preheated oven
  • Roast bones for about 75 minutes 
  • Transfer roasted bones into large 8-12 quart stock pot on stove top
  • Add 18 cups of water – the tops of the bones should be completely submerged… Add more water if bones are not submerged
  • Turn stove to medium high and heat until it boils… then reduce heat to low simmer and place lid on pot
  • Simmer the broth for 18-24 hours – checking it occasionally to make sure it is not boiling or on too high of a temperature. Cooking the broth on too high of a temperature such as a rolling boil; will result in too much moisture loss. If you remove the lid to check on it and it is fully boiling, a) turn it down to lower simmer point and b) add more water if the high temperature appears to have reduced the volume of broth so significantly that bones are now above the broth surface.
  • At about the 16 hour mark – add the celery and onion to the pot
  • At 18-24 hour mark – remove broth from heat and let cool a for a couple hours
  • Once it has cooled down to a warm/room temperature… Place mason jars in sink with funnel (one by one) and begin pouring broth through fine strainer or cheesecloth into mason jars. (You can remove the bones at this time with tongs)

If you will be freezing the broth, pay careful attention to the following:

  • Avoid filling jars to the top – instead leave an inch or more between the top of the jar and the liquid to allow for any expansion in the freezing process.
  • Allow jars of broth to cool down to room temperature before placing in the freezer
  • Do not completely tighten the lids until after broth has completely frozen
  • Do not run frozen jars under warm after pulling from the freezer… instead let them thaw at room temperature or else in the refrigerator.
  • Once broth cools in the fridge, the fat will clearly settle on the top… Before serving, just remove the top layer of fat and simply  heat your broth on the stove top and season.
  • The final key step is seasoning… If you choose not to add any seasoning – the broth will be bland.
  • Enjoy!

Fresh Pesto Sauce (dairy-free)

In our house, we love putting pesto sauce on roasted chicken and pasta for a great dinner or snack. Fresh pesto truly makes average things taste amazing. Traditional pesto sauces include a good handful of parmesan cheese. Although parmesan does truly make the most insanely delicious pesto, you can have a delicious pesto even without the parmesan. Here is what I came with, which Sarah enjoys on things like roasted chicken breast, sliced cucumber, and rice pasta.

This is so good when served fresh but I think it acquires an even better flavor after sitting in the fridge over a night or two. It keeps well in the fridge and it is handy for throwing together quick dinners. Try adding some walnuts or hazelnuts and experiment to make this even more delicious on your own.

Pine nuts are healthy and they contain heart healthy monounsaturated fat, are high in vitamin C, are great source of iron. Pine nuts may even suppress your appetite which we all need help with at times… Pine nuts contain Pinolenic acid which causes the triggering of hunger suppressants (cholecystokinin and glucagon-like peptide-1). These are just to name a few of the many healthy attributes of pine nuts.

 

Jake’s Approach:

Put all of the following ingredients into a blender or vitamix and blend until smooth and evenly colored. Now add it to your choice of meats, vegetables or pasta!

Bon appetit!

 

3/4 cup extra virgin olive oil

1 cup fresh basil (packed and most stems removed)

3/4 cup pine nuts

3 cloves garlic

1/4-1/2 tsp of salt (adjust as you like)

juice squeezed from 1/4 of a lemon

(Do not squeeze lemon directly over mixture… Accidental lemon seeds in the pesto can make it taste bitter)

*Want dairy? Add 1/2 cup parmesan