Recent Recipes

Creamy Butternut Squash Gratin with Caramelized Onions

This scalloped butternut squash gratin is made with caramelized onions, sage, garlic, and thyme in a creamy sauce, layered and topped with Parmesan cheese and breadcrumbs, then baked until golden and bubbling.

butternut squash gratin in baking dish with a serving spoon.

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💡Recipe Overview

Prep and Cook Time: 20 minutes to prep and 1 hour to bake
Cooking Method: Stove-top for cream sauce, then oven-baked
Dietary Info: Primal, GAPS, Ancestral diet
Tools Needed: Casserole dish
Skill Level: Moderate

What is an ancestral diet? Read my post on what nourishing foods are based on the traditional dietary principles of the Weston A. Price Foundation.

Reasons to Love this Butternut Squash Gratin

I used to think butternut squash was just ...fine. Nothing to get excited about. Then I tried this gratin, and I've been hooked ever since.

Tender, naturally sweet squash gets cozy with savory, creamy sauce that's basically begging to be devoured. It's the perfect mix of sweet and savory, rich but not heavy, and just plain delicious. And that pinch of nutmeg - chef's kiss!

Serve it alongside roast chicken, spatchcock turkey, or slow cooker duck - either way, it disappears fast.

One bite and you'll be rethinking everything you thought you knew about squash.

Ingredients for Butternut Squash Gratin

Butternut squash – choose a firm, heavy squash with smooth skin. Peel, seed, and slice thinly (about ⅛ inch thick) for tender, evenly cooked layers.
Onion – caramelized onion adds natural sweetness and rich flavor depth.
Garlic – freshly minced garlic gives a savory, aromatic boost.
Butter – adds richness and helps caramelize the onions for a deeper, buttery flavor.
Fresh herbs – sage and thyme bring a warm, earthy flavor that pairs beautifully with squash. You can use dried but fresh herbs are abundant this time of year and it truly does make a difference in this gratin.
Heavy cream – makes a smooth, velvety sauce that binds the layers together.
Parmesan cheese – adds a salty, nutty flavor and helps form a golden, crisp topping.
Breadcrumbs – provide a light crunch on top; use gluten-free or omit if preferred.
Seasoning blend – a balanced mix of sea salt, black pepper, and a pinch of nutmeg enhances the cream sauce and highlights the sweetness of the squash.

graphic of fork and spoon connected in a plant.

Make it Ancestral

Use quality ingredients like fresh, locally grown butternut squash, grass-fed butter, and raw cream if accessible. Choose aged Parmesan for better digestibility and deeper flavor.

butternut squash gratin slice on a plate with a fork infront of baking dish.

How to Make Butternut Squash Gratin

The complete printable recipe is below in the recipe card for your convenience. Follow these simple step-by-step instructions for the best results.

Step 1. Slice

Peel butternut squash and cut lengthwise. Remove seeds and pith. Thinly slice crosswise into ⅛-inch thick circles. You can also cut into half-moons.

Step 2. Saute

Melt butter in a large skillet over medium heat. Add sliced onions and season with salt to release juices. Cook until onions are caramelized (approximately 25 minutes), stirring occasionally.

carmalized onions cooking in pan with added ingredients.

Step 3. Add

Add garlic, sage leaves, thyme, and season with salt, pepper, and nutmeg and cook just until fragrant.

creamy carmalized onion sauce cooking in a pan.

Step 4. Simmer

Reduce heat to medium-low and add heavy cream. Whisk to combine everything and cook until cream sauce has thickened.

Step 5. Layer

Spoon ¼ of the onion cream mixture to the bottom of the casserole dish. Arrange odds and ends of butternut squash slices across the dish, overlapping slightly. Spoon another ¼ of the cream onion mixture. Add a second layer of the butternut squash, followed by the 3rd ¼ of the onion cream mixture.

carmalized onion sauce covering the squash slices with bread crumbs on top, in a baking dish.

Step 6. Bake

Add the final layer of butternut squash, overlapping and pressing down so the top is flat all across the baking dish. Drizzle the remaining onion mixture. Spread the cream onion sauce evenly to cover the squash. Sprinkle with Parmesan cheese and breadcrumbs. Add extra sage leaves on top and bake for 40 minutes.

Helpful Tips

Caramelize onions - stir onions occasionally but don't rush them; slow cooking develops deel flavor.
Slice thin and uniform - cut the butternut squash very thinly (⅛th of an inch) and as evenly as possible so it cooks consistently and layers neatly.
Use odds and ends first - place the irregular or smaller pieces on the bottom layer and reserve the most perfect half-moons for the top layer to make the gratin look appealing.
Brown the top - broil the last few minutes of cook time to brown and crisp the tops. But avoid overcooking the gratin so the squash doesn't become mushy but still has defined layers.

close up of butternut squash gratin in baking dish with serving spoon.

Serving Suggestions

I love serving this gratin at holidays as a fancy side dish but it will also work for any time of year.

Side dish: Serve this gratin with Yukon gold mashed potatoes or garlic green beans for an extra cozy, comforting meal.

Main dish: Pair this creamy butternut squash gratin with pork bites or rack of lamb for a hearty and satisfying dinner.

Fresh salads: Don’t forget to round out your meal with refreshing and vibrant salads. Romaine Salad and arugula salad are great options.

Condiments: Include probiotic-rich sides like fermented carrots or raw sauerkraut to add brightness and balance to the rich, creamy flavors.

More butternut squash gratin pairing suggestions:

Crispy Pork Bites
20 Minutes
Roasted Rack of Lamb with Garlic and Herb Crust
50 Minutes
Chunky Mashed Potatoes with Red Skin
30 Minutes
Chimichurri Chicken Thighs
1 Hours 10 Minutes

cut slice of butternut squash gratin on a plate with a fork.

Frequently Asked Questions

How do I store and reheat butternut squash gratin?

Gratin can be stored in an airtight container in the fridge for up to 4 days. Reheat in a 350°F (175°C) oven for 15-20 minutes until warmed through.

Can I freeze butternut squash gratin?

Yes, you can freeze it for up to 2 months; wrap tightly with plastic wrap and foil. Thaw in the refrigerator overnight and reheat in the oven, adding 5-10 extra minutes to ensure it is heated evenly.

Can I use milk instead of heavy cream?

Yes, but the sauce will be lighter and less rich. If you don't have heavy cream, I would use half-and-half but try to avoid using milk as the sauce will be too thin.

Looking for more related recipes? Here are some ideas:

Did you make this butternut squash gratin? Please leave a ⭐⭐⭐⭐⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

butternut squash gratin in a baking dish on a kitchen towel.

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4.25 from 4 votes

Creamy Butternut Squash Gratin

This scalloped butternut squash gratin is made with caramelized onions, sage, garlic, and thyme in a creamy sauce, layered and topped with Parmesan cheese and breadcrumbs then baked until golden and bubbling.

Prep Time20

Cook Time1

Resting Time5

Total Time1 25

Course: Side Dish

Cuisine: American

Keyword: butternut squash, butternut squash gratin

Servings: servings

Calories: 242kcal

Author: Anya @ Prepare & Nourish

Equipment

Ingredients

1 butternut squash about 2 pounds
4 tablespoons butter
1 large onion sliced
4 garlic cloves
12 sage leaves cut into thin strips
1 tablespoon fresh thyme leaves
1 teaspoon sea salt
½ teaspoon black pepper
⅛ teaspoon nutmeg
1 cup heavy cream
½ cup grated Parmesan cheese
¼ cup breadcrumbs

Instructions

Preheat oven to 375°F. Peel 1 butternut squash and cut lengthwise. Remove seeds and pith. Thinly slice crosswise into ⅛-inch thick circles. You can also cut into half-moons.
Melt 4 tablespoons butter in a large skillet over medium heat. Add sliced 1 large onion sliced and season with salt to release juices. Cook until onions are caramelized (approximately 25 minutes), stirring occasionally.
Add 4 garlic cloves, 12 sage leaves, 1 tablespoon fresh thyme leaves, and season with 1 teaspoon sea salt, ½ teaspoon black pepper, and ⅛ teaspoon nutmeg and cook just until fragrant.
Reduce heat to medium-low and add 1 cup heavy cream. Whisk to combine everything and cook until cream sauce has thickened.
Spoon ¼ of the onion cream mixture to the bottom of the casserole dish. Arrange odds and ends of butternut squash slices across the dish, overlapping slightly. Spoon another ¼ of the cream onion mixture. Add a second layer of the butternut squash, followed by the 3rd ¼ of the onion cream mixture. Add the final layer of butternut squash, overlapping and pressing down so the top is flat all across the baking dish. Drizzle the remaining onion mixture.
Spread the cream onion sauce evenly to cover the squash. Sprinkle with ½ cup grated Parmesan cheese and ¼ cup breadcrumbs. Add extra sage leaves on top.
Cover with a piece of parchment paper then aluminum foil. Bake covered for 40 minutes on the middle rack. Remove the cover and bake for 10 more minutes to brown the tops. Remove from oven and allow to rest for 5 minutes for sauce to settle before serving.

Video

Notes

Note: Recipe was originally published in 2016 but has since been modified to omit arrowroot starch as video shows.

Storage: Gratin can be stored in an airtight container in the fridge for up to 4 days. Reheat in a 350°F (175°C) oven for 15-20 minutes until warmed through. You can also freeze it for up to 2 months; wrap tightly with plastic wrap and foil. Thaw in the refrigerator overnight and reheat in the oven, adding 5-10 extra minutes to ensure it is heated evenly.

Helpful Tips:

Caramelize onions - stir onions occasionally but don't rush them; slow cooking develops deel flavor.
Slice thin and uniform - cut the butternut squash very thinly (⅛th of an inch) and as evenly as possible so it cooks consistently and layers neatly.
Use odds and ends first - place the irregular or smaller pieces on the bottom layer and reserve the most perfect half-moons for the top layer to make the gratin look appealing.
Brown the top - broil the last few minutes of cook time to brown and crisp the tops

Nutrition

Easy Homemade Tomato Juice Recipe

Learn how to make tomato juice from tomato paste or tomato sauce quickly. It's an incredibly easy recipe that comes together in less than 5 minutes with 2 simple ingredients. Add a splash of healthy fats like MCT oil or olive oil for better nutrient absorption. This nourishing tomato juice recipe will satisfy your salt cravings and become your go-to refreshingly healthy drink.

tomato juice in a two glasses with a mason jar with tomato juice in the background.

There are so many different methods to making homemade tomato juice but this is probably the most quickest, easiest, and convenient! Sure, if you have a bounty of fresh tomatoes, you can peel them, blend them, and boil them down to make tomato juice but when I'm craving a nourishing, salty, and cold drink with a hint of spice - I go to this substitute for tomato juice.

Looking for more healthy drinks? 
Check out honey citrus mint tea, herbal coffee, and honey lemonade.

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Recipe Overview

Prep Time: 5 minutes to prep
Cooking Method: No-cook
Dietary Info: GAPS, Low-Carb-ish, Paleo, Ancestral diet
Tools Needed: quart-size jar with lid for storage
Skill Level: Super easy

What is an ancestral diet? Read my post on what nourishing foods are based on the traditional dietary principles of the Weston A. Price Foundation.

Reasons to Love this Recipe for Tomato Juice

Super easy recipe: There is no need to juice fresh tomatoes, and you're using pantry staples that you likely already have on hand.
Optimize nutrient absorption: The splash of a healthy oil makes the carotenoids in the tomato juice more bio-available and easily absorbable.
Avoid food waste: This is a great recipe when you're wondering what to do with leftover tomato paste after you use a few tablespoons for an Instant Pot lamb curry or Shepherd's pie.
Make ahead friendly: Make a big batch and store it in the fridge for up to 2 weeks.
Nourishing drink: Salty drinks like this tomato juice recipe is nourishing for the adrenals and is rich in minerals. Cooked tomatoes, found in tomato sauce and paste are also generally easier on the gut than in raw form.

Ingredients for Tomato Juice

Learn how to make tomato juice from tomato paste with 2 simple ingredients. See the recipe card for exact quantities.

ingredients layed out on a white countertop with labels.

Tomato paste: Any brand of tomato paste will work, but I prefer jarred tomato paste. This Bionaturae tomato paste is my favorite brand - it's in small jars and has no added salt or sugar. But you can also find jarred tomato paste in local European and Middle Eastern stores. Just be sure to check the ingredients to make sure they don't have added salt or sugar.
Unrefined salt: Any unrefined sea salt with a high mineral content will work.
Cayenne pepper: For an optional touch of heat.
Healthy oil: A splash of extra virgin olive oil or MCT oil will help with nutrient absorption. This is optional.

Canned or Jarred Tomato Paste

One of the most important things that I am slowly transitioning to is purchasing tomato products in jars rather than cans. It's not easy because the frugal part of me tries to convince me that I'm grossly overpaying but the crunchy side of me insists that we're swimming in BPA particles.

In short, do what you feel is best for your family with this in mind. The reality is that buying paste in cans is not ideal because of the potential for BPA to leach into those foods, especially if those foods are acidic, as tomatoes are.

Even though many companies have started to remove BPA from their products, they are often replaced with equally harmful substance.

If budget allows, go for tomato products and other acidic foods in glass jars. And no matter what you use, read the ingredients to avoid preservatives and added salt.

💭Tips to Make it Nutrient-Dense
Do this: Add a healthy fat like extra virgin olive oil, avocado oil, or a splash of MCT oil to tomato juice to further improve absorption of nutrients and keep the blood sugar stable. 

Why it works:
According to NIH, studies show that consuming fat and carotenoids together improve absorption of lycopene and other compounds. Healthy fats such as pastured butter, tallow, and extra virgin olive oil offer excellent nourishment. So when tomatoes are eaten with those healthier fats, the body's absorption of the carotenoid can more than double. I always do my best to consume foods high in carotenoids with some fat. Adding avocado oil or extra virgin olive oil to your tomato juice will ensure the best absorption of these phytochemicals.

How to Make Tomato Juice from Tomato Paste

The complete printable recipe is below in the recipe card for your convenience. Follow these simple step-by-step instructions for the best results.

tomato paste in a quart size mason jar with a wooden spoon.

Step 1. Dissolve

Dissolve tomato paste in ¼ cup of warm water. Add salt, cayenne pepper, and oil and stir or whisk vigorously to break up the fats in the oil and dissolve the salt.

Step 2. Dilute

Add remaining water and adjust salt if necessary. Enjoy over ice or store in the refrigerator for up to a week. Stir well before drinking as tomato paste will settle.

Helpful Tips for Homemade Tomato Juice

Use warm water to dissolve tomato paste - You'll need just a quarter cup of warm water but it'll make incorporating the paste into the liquid much quicker and smoother.
Break up the oil - If using an oil, whisk vigorously to emulsify the oil and break it up. If you desire, you can even use an immersion blender to really get it worked up well. Alternatively, you can also screw the lid on the jar and shake vigorously. Add remaining water and proceed with the recipe.
Strain for a smoother texture - If you prefer a smoother texture, strain the tomato juice through a fine mesh sieve or cheesecloth to remove any pulp. I don't find it pulpy at all but that's an easy to way to make it smoother with a thinner texture.

Troubleshooting

Too weak? Dissolve a tablespoon or two of additional tomato paste with a little bit of warm water in a separate cup and add to the tomato juice until you get the desired consistency.
Too salty? If the tomato juice is too salty or too rich in tomato flavor, add more water to dilute to taste preferences.
Fat particles won't break up? Throw it in a blender or use an immersion blender to emulsify the oil into the juice. But it's also important to have realistic expectations. If you're drinking it for the health benefits, try to overlook the little fat that pools to the top. Otherwise, omit it and just enjoy a refreshingly salty drink.

💭Meal Prep Suggestion: This tomato juice recipe is excellent when you need a just a tablespoon or two of tomato paste and need to use up the rest. It's easy to scale up or down, depending on how much tomato paste you have on hand.

tomato juice in 2 glasses with one hand picking up one glass.

Storage and Freezing Instructions

How long does tomato juice last in the refrigerator?

To store: Store tomato juice in an airtight container like a mason jar in the refrigerator for up to 2 weeks.

Storage containers: These wide-mouth mason jars for leftovers or Weck juice jars with lids are excellent for storing tomato juice.

To freeze: To freeze, pour the juice into freezer-safe containers, leaving some headspace at the top to allow room for expansion. You can also use souper cubes to freeze individual portions. Freeze for up to 3 months. When ready to enjoy, thaw and serve.

tomato juice with ice cubes in a mason jar with a celery rib.

Frequently Asked Questions

Is tomato juice healthy?

Tomato juice has an impressive amount of vitamins A, C, E, and K, as well as folate, potassium, manganese, and magnesium. Tomatoes also contain a robust amount of lycopene, a naturally occurring pigment that may help curb chronic diseases, according to NIH study. This pigment belongs to a family of antioxidants called carotenoids and their properties are associated with protecting cells and regulating cell growth.

How to make tomato juice from tomato sauce?

You would use a similar method as with tomato paste. Just use considerably more tomato sauce than paste and season to taste and add oil. Shake or stir vigorously.

Are cooked tomatoes healthier than raw?

Research has found that the absorption of lycopene can be significantly increased by heating the molecule. According to this NIH study on lycopene, the raw form tends to crystallize which lowers the absorption potential. On the other hand, when lycopene is heated, the bent forms are able to easily find their way during digestion increasing the antioxidant absorption potential. This is important to know because tomato paste is essentially cooked down tomatoes and is rich in lycopene action.

Looking for more easy healthy basics? Here are some ideas:

Did you make this Tomato Juice Recipe? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Note: This recipe was originally published in 2016 and has since been republished with new photos and a slight modification. I increased the tomato paste quantity to create a richer taste. The original recipe called for 2 tablespoons of tomato paste.

Printable Recipe

tomato juice in a small glass with ice cubes and parsley sprig.

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4.48 from 76 votes

How To Make Tomato Juice

Learn how to make tomato juice from tomato paste or sauce. This easy tomato juice recipe has only 2 ingredients plus an optional healthy fat.

Prep Time5

Total Time5

Course: Drinks

Cuisine: American

Keyword: homemade tomato juice, how to make homemade tomato juice, how to make tomato juice from tomato sauce, recipe for tomato juice, tomato juice recipe

Servings:

Calories: 45kcal

Author: Anya @ Prepare & Nourish

Ingredients

¼ cup tomato paste
1 quart filtered water
1 teaspoons sea salt
pinch of cayenne pepper
1 teaspoon extra virgin olive oil, avocado oil, MCT oil

Instructions

Dissolve tomato paste in ¼ cup of warm water. Add salt, cayenne pepper, and oil and stir or whisk vigorously to break up the fats in the oil and dissolve the salt.
Add remaining water and adjust salt if necessary.
Enjoy over ice or store in the refrigerator for up to a week. Stir well before drinking as tomato paste will settle.

Video

Notes

This recipe makes about 1 quart of tomato juice or 2 servings with a serving size of 2 cups.

Storage: Store tomato juice in an airtight container like a mason jar in the refrigerator for up to 2 weeks. To freeze, pour the juice into freezer-safe containers, leaving some headspace at the top to allow room for expansion. You can also use souper cubes to freeze individual portions. Freeze for up to 3 months. When ready to enjoy, thaw and serve.

Helpful tips:

Use warm water to dissolve tomato paste - You'll need just a quarter cup of warm water but it'll make incorporating the paste into the liquid much quicker and smoother.

Break up the oil - If using an oil, whisk vigorously to emulsify the oil and break it up. If you desire, you can even use an immersion blender to really get it worked up well. Alternatively, you can also screw the lid on the jar and shake vigorously. Add remaining water and proceed with the recipe.

Strain for a smoother texture - If you prefer a smoother texture, strain the tomato juice through a fine mesh sieve or cheesecloth to remove any pulp. I don't find it pulpy at all but that's an easy to way to make it smoother with a thinner texture.

Nutrition

Soy Free Spicy Teriyaki Chicken Wings

Love the teriyaki flavor but hate all the MSG and GMOs hiding in your favorite Japanese dish? This recipe is not only sugar free but also contains no soy!

It took me some time before I grew accustomed to oriental cuisines. Besides Kimchi, I wasn't into dishes with titles that sounded like a spoon thrown against the floor (go ahead and say with me: Dim Sum, Chow Mein, Kung Pao). In all fairness, my family loves all those dishes (and beggggssss me to make them) but it just wasn't my jam (but slowly getting there).

Now I realize teriyaki, being a Japanese dish is a whole other animal. My love for sushi wasn't inclusive of other Japanese dishes like teriyaki. And to me, it was on the same playing field as all the other dishes mentioned above.

In fact, I am pretty loyal to my favorite dishes so when we go to a sushi place, I order my favorite sushi rolls. When we visit our favorite Mexican diner, I go for the same Taco Salad with Grilled Shrimp. In fact, I have been ordering the same Barbacoa salad at Chipotle for YEARS! No joke. I know, pretty boring and blah, but let's just say, I like consistency. And Barbacoa Salad. 😉

So how did I ever venture to make teriyaki wings at home? Answer is simple: my kids. As parents, our kids are the driving force behind most of what we do, especially when healing is involved. And that includes making teriyaki wings that are sugar free, soy free, and otherwise a much healthier option than the MSG-laden sauce in most markets.

I'm happy to be sharing this recipe over at Real Food Outlaws so head over there for rest of the post and the yummy recipe.

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Easy Fermented Vegetable Medley

This Easy Fermented Vegetable Medley can easily be enjoyed as a side salad. So simple to make with coarsely chopped cabbage, cauliflower, celery and mini bell peppers thrown in for good measure.

This post is sponsored my Mortier Pilon. All opinions, recipes and photos are my own. This post may also contain affiliate links. The cost is the same for you.

I'm always thinking of more ways to incorporate fermented foods into our diets. Not only does it add the benefits of lacto-fermentation, it can also be enjoyed as a simple side salad.

Take the ever-so-popular sauerkraut. I grew up eating this humble ferment with fresh dill, zesty green onions, and a splash of sunflower oil. It graced our kitchen table regularly as a salad, not a condiment. Today, I incorporate kraut in both salad and condiment form for maximum health benefits.

I have to add however, if you are just starting out with fermented foods, start slowly. Take 2 tablespoons and see how your digestion responds. Eventually, you'll be able to enjoy kraut as a salad but right now take it as a condiment.

Another favorite is the Korean version of kraut, Kimchi, which on any given day, I can put away a decent size bowl. I do the best I can with offering fresh salad daily, but that's not always possible with crazy busy lives. And on those days, sauerkraut, kimchi and pickles come to the rescue.

More Foods to Culture

Needless to say, I'll always take more veggies to ferment, culture and preserve. This vegetable medley is the latest in my rotation of cultured foods. It was simple to prepare with the coarse chopping and no need to massage the cabbage. Although, if you're having a particularly rough day - have at it!

It's also versatile - use whatever veggies you happen to have on hand at that moment. That's the beauty of lacto-fermentation - it's pretty forgiving. The most important thing to remember is to use enough salt to preserve and take care off any harmful bacteria.

Importance of Lacto-Fermentation

Lacto-fermentation increases nutritional content and adds good bacteria to your microbiome, making foods easier to digest. In other words, culturing or fermenting foods predigests them so your stomach doesn't have to. The probiotics improve the health of the digestive tract essentially healing the gut from common ailments. It comes as no surprise that our ancestors consumed fermented foods on a daily basis and I'm happy to see them making comeback.

The Secret to Easy Fermentation

Recently, I came across Mortier Pilon fermentation crocks and was giddy to get my hands dirty when I received the fermentation crock in the mail. The crock is specially designed for just the right airflow to create a perfect anaerobic environment.

This Canadian company is passionate about bringing the age-old art of fermentation back into today's modern kitchen. The slick design, use of glass versus stoneware, and their affordable priced products, makes them a perfect addition to your kitchen.

Their crocks also come with rimmed lids that serves three purposes. One, when water is added to the rim it creates a suction to create pressure that is conducive to lacto-fermentation. Two, the rim can also be used to catch overflow. And lastly, the rim has chalkboard strip so you can easily keep track of the contents and preparation date.

Easy Fermented Vegetable Medley Recipe

Printable Recipe

Print Recipe

4.67 from 3 votes

Easy Fermented Vegetable Medley

Prep Time10

Total Time10

Author: Anya @ Prepare & Nourish

Ingredients

4 cups warm filtered water
4 tablespoons unrefined salt my pick
2 quarts of coarsely chopped vegetables I used 1 small head of cauliflower, ½ cabbage, 3 celery stalks, 8 mini bell peppers
3 small chili peppers whole
6 bay leaves
1 tablespoon whole peppercorns

Equipment Needed:

2 L Mortier Pilon Fermentation Crock

Instructions

Stir salt into the warm water and set aside to dissolve.
Coarsely chop all veggies into 1" chunks. If using mini bell peppers, leave them as is. Cut regularly sized bell peppers into strips.
Toss all veggies, chili peppers, bay leaves and peppercorns into a fermentation crock.
Pour water over the vegetables, leaving 1" from the top but making sure all contents are submerged in the brine.
Place weight (comes with the crock) atop of vegetables. Close lid and set aside at room temperature for 7-10 days. Start checking for doneness and tanginess at day 5 (depending on humidity and temperature of home).
You should start seeing bubbles forming by around day 4-5 and it should have a very distinct smell to it.
When the vegetables reach the desired flavor, transfer them to mason jars and cap them tightly. Store them in a cool place (the fridge or a very cool area in the basement or garage). Once refrigerated, the fermentation process will stop and they'll keep for up to 10 months.

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::: You May Also Like :::

Simple Sauerkraut
Overnight Cultured Tomatoes
Kimchi
Lacto-Fermented Ginger and Garlic Sauerkraut

Honey-Sweetened Thyme and Lime Popsicles

These popsicles are a refreshing treat that creates the perfect blend of thyme and lime together with no refined sugar.

{{This post contains affiliate links. The cost is the same for you. }}

My kids have been in full summer mode lately which typically consists of camping trips, lots of pool days, all-nighters in the living room watching "Counting Cars" on Netflix, and ice cream with no limits. Speaking of ice creams, how many different textures, flavors, and toppings can you think of for frozen treats? Too many to humanly count: think all the flavors of sherbets, dairy and non-dairy ice creams alike, frozen yogurts, and of course popsicles. I love having such a great variety of treats to cool down.

Summer Flavors and then some...

Summer brings all the wonderful, refreshing flavors out of their hibernation. Some of my favorite summer treats are berries, melons and of course the garden favorites such as tomatoes and cucumbers. But I also like to change things up and add savory flavors in combination with refreshing ones. That's why the union of thyme and lime come together so well. Thyme is an evergreen herb that is a cross between mint and oregano. It has a very distinct scent and flavor and can usually be found in savory culinary uses. Or these popsicles because it pairs so well with the tartness of lime.

I am sharing this NO-refined-sugar recipe over at Simple Pure Beauty so head over here to read the full post AND recipe with easy tips to making popsicles.

Honey-Sweetened Thyme and Lime Popsicles

How has your summer been going so far? I cannot believe we are well into August. That just means we need to soak up all the refreshing, delicious, non-sugary goodness on popsicle sticks. Be sure to head over to Simple Pure Beauty for this Thyme and Lime Pop recipe.

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Unrefined Salt Guide - Importance of Mineral-Rich Salts and How to Use!

Unrefined Salt Guide - Importance of Mineral-Rich Salts and How to Use! Salt is a very important component for nourishment but not all salt is created equal. Check out the most common ones most real-food cooks prepare meals with and find more exotic options.

In addition to making foods taste salty, sodium has the innate ability to actually bring out the flavor of a particular food. Ever wonder why it's necessary to add salt when making chocolate syrup or meringues or other baked goods. By laws of chemistry (or is it physics?), sodium plays an important role in changing the compound of a food during the cooking process. Salt also brings out the deep flavors creating different tones in a recipe.

Unrefined Salt Guide - Importance of Mineral-Rich Salts and How to Use!

Salt is Essential to Nourishment

Sodium has been getting a lot of negative attention as of late. Many Americans struggle with sodium-related health issues such as high blood pressure but that doesn't make salt the bad guy.

What makes salt bad is the process that includes chemical production and bleaching, robbing this perfect food of it's God-given nutrients. On the other hand, unrefined salt is actually full of essential minerals and nutrients for proper electrolyte balance.

The body needs optimal concentration of these nutrients in the bones, blood and organs in order to function properly.

Furthermore, when consumers and companies follow the low-sodium diet, they often replace it with MSG and other additives to achieve the proper flavor because otherwise, the food tastes bland.

Benefits of Trace Minerals Found in Unrefined Salt

Beneficial for oral health in remineralizing teeth. (Tip: Rinse mouth with salt water to improve oral health)
May increase stomach acid and consequently aids in digestions (Tip: Generously season food with unrefined salt)
Alkalizing to the body and helps regulate healthy pH balance.
Trace minerals are essential for various hormone processes including reproductive health, improved sleep, and adrenal and thyroid health. (Tip: Add ½ teaspoon of Celtic Salt to warm lemon water and drink daily to support adrenal health.)
Promotes bone strength and reduces muscle cramps.
Regulates water content throughout the body.
Improves brain function and increases energy.
May have antihistamine effect by eliminating mucus buildup.

Why Switch from Table Salt to Unrefined Salt?

If those reasons are not compelling enough to make the switch, consider this: There is only ONE table salt on the market. All table salt is notorious for that revolting chemical smell and flavor and contains calcium silicate and dextrose. However, when it comes to real, unrefined salt - there's an extensive selection of flavorful morsels to meet all your dietary needs. Some salts are better cooked, others are best used raw in salads. But the variety and beauty of real salt is enough to make the substitution and never look back.

Cyprus Flake Salt

A true Mediterranean salt, this one is known for it's distinctive shape, delicate crunch and mild taste. This salt is hand-harvested from the warm waters off the island of Cyprus (just south of Turkey), hence the name.

Best way to use: This salt works great as a finishing salt. Crush the flakes between your thumb and fingertips and sprinkle over foods just before cooking. Cyprus Flake Salt is also highlights the sweetness of desserts such as dark chocolate.

Best source: You can snag 5 oz. of Cyprus Flake Sea Salt on Amazon.

Price: $$$$

Celtic Salt

Celtic Sea Salt is an ancient commodity, naturally harvested from Celtic Sea using a 2,000-year old Celtic method in order to preserve it's nutritional profile. This salt retains its moisture and is slightly damp to touch.

Best way to use: Top your favorite dishes with this salt. Or throw a pinch directly into your mouth. My kid's favorite: adding a pinch to sparkling water for some extra chemical reaction. This is my ideal salt for mouthrinses as well. And Celtic Salt is great at pickling and fermenting veggies due to it's damp crystals.

Best source: Amazon routinely has the 5-lb bag on sale for $20. When they do, I usually do a shout out either on Facebook or Instagram so be sure to follow me there. If 5 pounds seems too much (it's NOT!), try their 1-lb package.

Price: $$

Himalayan Crystal Salt

Found deep inside the pristine Himalayan Mountains, this salt has been used for medicinal purposes for thousands of years. Boasting 84-mineral content, it's great used as a Sole, super-saturated salty water.

Best way to use: Use as a Sole drink or in salt mill to season your dishes. Because of it's low cost compared to other salts, this is the salt of choice when cooking pasta or mashed potatoes since most of that water is discarded anyways.

Best source: This is a great brand that I often find at my local Marshalls or HomeGoods store.

Price: $

Maldon Sea Salt Flakes

This salt is cultivated in a small town of Maldon, England where flat tide-washed marshes and low rainfall means high salinity. According to legend, maldon was discovered by accident nearly 2,000 years ago when the slaves of a Roman commander overheated his bathwater, which was made out of seawater, thus creating salt. As a result, the commander gave up reigning and turned to saltmaking. It is thought that this was the world's very first salt.

Best way to use: Because of Maldon's fresh flavor (and the steep price), it is best used as a finishing salt to meat, fish, and vegetables. I love topping my avocado toast with maldon.

Best source: I always go for the authentic Maldon Sea Salt Flakes straight out of Maldon, England.

Price: $$$

Redmond's Real Salt

Real Salt is America's #1 Selling Natural Sea Salt brand and has a very delicate sweet flavor. As most unrefined salt, it is completely additive free and has a full panel of natural trace minerals. This is the only USA sourced natural sea salt since 1984.

Best way to use: Because of it's fine grain, this salt is ideal to use in curing meats (see this tutorial for salmon lox) and to quickly season dips and salads without having to wait for other salts to dissolve.

Best source: The best value for Real Salt is this 26-oz pouch, but a shaker works great when you don't need a large amount.

Price: $-$$

The cure for anything is SALT WATER. Sweat, tears or the sea. -Isak Dinesen

Other Unrefined Salts

That was not an exhaustive list by any stretch. There are so many more different salts on the market but below are five common ones found in real food kitchens. There's also the Fleur de Sel, a hand-harvested French salt (look for this in your local Trader Joe's) and the Black Hawaiian Salt that boasts a deep mineral flavor. This Red Alaea Salt which interestingly comes from Hawaiian volcanic clay is naturally enhanced with iron-oxide, which gives the salt its beautiful red hue and unique flavor.

I encourage you to try the different salts and see for yourself the depth of flavor they add to a dish. Stay away from that blue can of iodinized salt and be nourished with all the minerals and richness of unrefined salt.

Other Helpful Guides:

The Ultimate Guide to natural Sweeteners

6 Reasons Why You'll Fail at Real Food

Nourishing Foods Defined

How to Make Tomato Juice from Tomato Paste

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If you liked the guide above, please consider leaving a comment below. Also, be sure to follow me on Facebook, Instagram, and Pinterest.

Plum Nectar Drink

Incredibly sweet plums cooked down to nectar consistency and mildly sweetened with natural maple syrup is the drink of choice during a hot summer's day.

When life gives you plums, you make plum juice, right?

I love having a variety of summer drinks readily available for my family. They spend a ton of time outdoors. Biking. ATVing. Running. Walking the dog. Most of their lives (apart from sleeping time) is spent outdoors, especially during the summer when school is out. And I'm very grateful for that. Don't be fooled though, they do like their computer time but that's another story all together. I am grateful for all those moments when they do spend outside, between the trampoline, the bars, the homestead work (i.e. garden) and occasional bike run to the dog park, my family spends a lot of time outside.

Staying Hydrated

Being outdoors often also means they have to be well hydrated. Most days I have kombucha or bread kvass (coming soon!) ready for them Other days, they enjoy sipping on Real Food Punch - made with hibiscus and Coconut Herbal Milk Shake. But when you have a plum tree, it only makes sense to actually make something out of those plums and turning up the heat does not fit the bill. Plum cobblers and pie options were exhausted and my kids were begging me to make "kompot" or juice made out of fruit. Real Fruit Juice, if you will.

The only requirement is tossing perfectly ripe fruit into a large pot of filtered water and cooking it for extended period of time. You want to make sure the fruit is ripe (deep purple in the case of plums) so to extract all the sweetness that the plums have to offer. The same method can be applied to peaches and apricots, but I have to be honest, plums are my favorite stone fruit for this refreshing concoction. Something about their tart and sweet flavorings together packaged into a beautiful purple gem that has me swooned.

Plum Nectar Drink

I'm sharing this easy Plum Nectar Drink over at Simple Pure Beauty this week so hop on over HERE to read the rest of the post and check out the recipe.

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Head over HERE for this refreshing simple drink and then come back to check out other refreshing concoctions:

12 Detoxifying Infused Water Combinations
Mouthwatering Coconut Herbal Milk Shake
Real Food Punch - Made with Hibiscus

All Natural Soap Nuts Shampoo

If you're looking for a natural hair care recipe, this shampoo made with organic soap nuts fits the bill.

If you've never heard of soap nuts, you're in for a treat. Soap nuts are actually berries that contain saponin, a natural agent that works as a cleanser. They are particularly popular for making homemade laundry detergent as it breaks the surface and penetrates the fibers of clothing causing it to lift stains from the fabric.

Unlike conventional detergents that have artificial and often toxic foaming agents, soap nuts do not produce a lot of foam. But in reality, foam is not an indicator of the soap's cleaning power and rest assured, soap nuts are actually a better choice for cleaning products. Feel confident using soap nuts to wash your clothes....or your hair.

I'm excited to be sharing this easy shampoo recipe over at Simple Pure Beauty. Click HERE to read the rest of the post and find the instructions.

That's right - soap nuts are also a great alternative to commercial shampoo. I view this as a stepping stone before going completely no poo (washing hair with a gentle alternative to shampoo such as baking soda and apple cider vinegar).

Hop over HERE to see the recipe and enjoy those clean locks...naturally!

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Spring Rolls with Rice and Eggs

These Spring Rolls with Rice and Eggs makes a fun and filling appetizer. Stuffed with fragrant basmati rice, hard boiled eggs and garden green onions. Cooked in a healthy fat, you won't be able to stop at just one.

This post is in partnership with RiceSelect, all recipes, opinions and photography are my own. This post contains affiliate links for your convenience. See full DISCLOSURE for details.

My family is always hungry.

Let's start with that. It's no surprise that the fridge is constantly raided and "what can I eat" is a perpetual cry from all corners of the home. Needless to say, I'm constantly thinking of ways to keep my boys' tummies full for at least 30 minutes (on a good day!).

I suppose I scored a win with my family since they naturally love rice and since this humble grain is a great tummy-filler and an avenue for more nutrition (read on why), I make a large pot on a weekly basis.

White rice nutritional?

Health consumers far and wide have been inundated with articles and health fact sheets that brown rice is healthier, brown rice has more fiber, brown rice is a whole grain, on and on and on. Brown rice has been considered the "healthier" choice because it still has the bran, but it also happens to be chock full of phytate and other antinutrients.

White rice on the other hand, though considered void of nutrients, can be prepared in a way to deliver more nutrition to your body by first soaking the rice and then cooking it in bone broth. And because white rice does not contain the bran, it by default does not contain the anti-nutrients present in brown rice.

Preparation of White Rice

When I prepare rice for my family, I always do the soak and cook in bone broth method. Start by rinsing the rice well, so water runs clear. I then completely cover the rice with enough water to allow for expansion and set overnight.

I've learned it's not necessary to add an acidic medium such as whey, yogurt, or apple cider vinegar as the soaking method is sufficient to release those anti-nutrients. The following morning, drain the water (no need to rinse) and dump the soaked rice into a pot full of simmering bone broth with a 1:2 ratio (rice to broth). Season with salt and I always like to add butter for good measure. Lots of butter.

Following this method assures you have the most nutritious form of this seemingly-meager grain.

Basmati Rice for the Win

Perfectly cooked rice (in bone broth as mentioned above!), pastured eggs and green onions fresh from the garden, all encompassed in a crispy rice wrapper and cooked to perfection in a blend of coconut oil and pastured butter is a wonderful treat as a snack or a fun appetizer. This can also be prepared in advance and set on a sheet uncooked to flash freeze for those unexpected hunger pangs. That's a great use of leftover rice! #nowaste

I used Texmati Long Grain American White Rice from RiceSelect to make these spring rolls. Their non-GMO verified, fragrant basmati rice gave a perfect nutty flavor to these treats. Accompanied with pastured eggs and fresh green onions, it was a matchless combination that makes heads turn and tummies full.

Spring Rolls with Rice & Eggs

Preparation of these rolls can be a bit finicky, but it's worth it, (so-says-my husband-who-never-makes-these-rolls-to-begin-with-but-that's-a-story-for-another-day!) I will intercede and add that I do love having these in the freezer for quick snacks, so in a sense it totally is worth it having something quick and easy to prepare.

Also, wanted to mention an unusual ingredient to these rolls are the actual rice wrappers or sometimes called rice papers. THESE are the only non-GMO verified wrappers I was able to source though they are currently unavailable on Amazon. I've used THIS brand in the past with great success. Because we consume these rolls more as a treat and a snack versus a full meal, I'm comfortable with it being from another country. I just make sure it's not from China and instead look for Vietnam or Thailand labels.

Cooking with Rice Wrappers

This is the finicky part but rest assured gets easier with practice. These thin, translucent sheets must first be fully submerged in lukewarm water until it becomes pliable, 20-30 seconds. Remove the rice paper carefully, shaking excess water and lay it on work surface. Spoon about tablespoon of rice-egg-green onion mixture onto the bottom ⅓ of the rice paper so it's easier to roll. Gently, pull up the bottom of the paper and roll over the filling. Then flap the sides into the center and continue to roll into a very tight roll, pressing out any air bubbles that may have formed and shaking off excess water.

You'll become more comfortable with practice. After rolling each piece, set it aside on a sheet or cutting board. You want to have 8-10 rolls before heating up the skillet.

Tips:

After the wrappers have been hydrated in water, be careful handling them so as not to rip it.
Take care not to get rice papers wet together as they will stick to each other.
For the rolling surface, I recommend a plastic cutting board. I used my giant wood cutting board since I don't have a plastic one but find that the rice papers tend to stick to the wood more.
Don't overstuff the rolls, instead begin with a small amount of filling and add more as needed, depending on the size of your rice paper. Again, practice is key.

Printable Recipe

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4.75 from 8 votes

Spring Rolls with Rice & Eggs

Stuffed with fragrant basmati rice, hard boiled eggs and garden green onions. Cooked in a healthy fat, you won't be able to stop at just one.

Prep Time40

Cook Time30

Total Time1 10

Servings:

Author: Anya @ Prepare & Nourish

Ingredients

Filling:

2 cups cooked long grain white rice like RiceSelect Texmati Basmati Rice
4 hard-boiled eggs, finely chopped or shredded
handful of spring green onions, finely chopped
¼ teaspoon paprika
½ teaspoon unrefined salt
2 tablespoons mayonnaise

Cooking Rolls:

24 Rice paper or wrappers
½ cup of high heat cooking fat such as coconut oil

Sour Cream Dip:

1 cup sour cream
1 teaspoon unrefined salt
2 garlic cloves, minced
1 tablespoon fresh dill, chopped

Instructions

Making the filling:

Combine cooked rice, chopped green onions, chopped eggs, mayonnaise, and spices together well in a medium bowl. Set aside.

Rolling Rice Wrappers:

Submerge rice paper, one at a time, in lukewarm water until it becomes pliable, 20-30 seconds. Remove the rice paper carefully, shaking excess water and lay it on work surface. Spoon about tablespoon of filling onto the bottom ⅓ of the rice paper so it's easier to roll. Gently, pull up the bottom of the paper and roll over the filling. Then flap the sides into the center and continue to roll into a very tight roll, pressing out any airbubbles that may have formed and shaking off excess water.
After rolling each piece, set it aside on a sheet or cutting board. You want to have 10-12 rolls before heating up the skillet.

Cooking Spring Rolls:

When you have at least 8 rolls prepared, heat large cast iron skillet and melt coconut oil, butter, or avocado oil (I use blend of coconut and butter). You want to be sure the fat is very hot before inserted the rolls into it so they brown perfectly. Cook the rolls about 5-7 minutes on each side or until golden brown.

Texmati Giveaway: Would you like to win 2 pounds of Texmati RiceSelect Basmati Rice and a canvas tote? To enter, leave a comment below and I will select one random winner. (US residents only please). Winner will be selected on June 28, 2016.

The Makings of Bone Broth - 3 Methods

Bone broth has been the number one healing food for my family. It's so convenient to use and I incorporate it into our daily meals as much as I can.

{This post may contain affiliate links. The cost remains the same for you. }

When I first learned about Weston A. Price's research on other culture's diets and subsequently discovered Nourishing Traditions cookbook, bone broth was the one constant that I always defaulted to. Not surprisingly as most traditional cultures consume some type of broth regularly. Growing up, we had soup using made with bone broth at least every other day and I do the same for my family.

Broth is so healing and comforting. True and healing bone broth is traditionally made from roasted bones and is simmered for long periods of time to extract all the minerals and nutrients. Most broth sold in supermarkets is not nutrient-dense and doesn't qualify as a healing food. Having said that, it's always exciting to see more and more small companies emerge that practice traditional methods of making bone broth and I am always happy to support them for times when I am not stocked on broth.

Thankfully, those times are few and far apart since making bone broth is quite simple, even for the novice cook. Now that you'll have these three methods in your arsenal, there really is no excuse for not making broth at home.

Steps For ALL Methods:

Type of Bones: I like using knuckle bones, marrow bones, and chicken feet are especially great at creating that gelatinous broth. I have a baggie in our freezer for when I toss bones from roast chicken and other bones that haven't cooked down yet. Basically, any bones that have not been cooked to death can extract more minerals and nutrients. Your cooking method can also depend on the size of the bones since large bones will not fit in a standard 6-qt. pressure cooker or crock pot.

Quality of Bones: As with everything else that you prepare to set on your kitchen table, take care to know where these animals came from. I love purchasing bones from my local cattle farmer. I know these animals were not given any hormones or antibiotics and were grass fed and finished.

Instructions: Spread all bones on a baking pan and roast at 350 F degrees for 40 minutes, this enhances the flavor. Remove from pan and toss them into either stock pot, slow cooker or pressure cooker per instructions below. Add favorite vegetables like celery, carrots, and onions. Bay leaves and peppercorns are also great addition to make bone broth flavorful. Add a splash of apple cider vinegar to pull more minerals out. I like to add fresh herbs towards the last hour of cooking but if I'm short on fresh, I love using dried herbs. In a pinch, I'll throw a few tablespoons of Italian seasoning directly into the pot at start of cooking. It makes a very rich, flavorful broth. Because liquid evaporates as it cooks for prolonged amount of time, I prefer to add salt when I strain the broth at the very end so I don't inadvertedly waste it as it cooks down.

If you plan to give all the broth scraps to your pet, avoid adding any peppers, onions, or garlic to the broth as that could potentially be harmful for them. You can always season broth with later.

The Makings of Bone Broth - 3 Methods

Traditional Stock Pot Method

This was the method I grew up with and most likely the method that most people are familiar with. You want to invest in a large, stainless steel stock pot similar to this one. My stock pot holds a whopping 20 quarts. Yes, we take our broth-making skills seriously.

Instructions for making bone broth in the STOCK POT:

Toss roasted bones, vegetable scraps and bay leaves, peppercorns and other favorite spices along with a splash of apple cider vinegar to pull more minerals from the bones. Set pot on high heat and bring to a boil. When broth comes to a boil, reduce heat to barely a simmer and allow to simmer on low heat for 12-24 hours. I turn the heat off at night but if you're comfortable keeping it on low all night, particularly if your stove is electric, then feel free to do so.

It's up to you how much time you want to cook the bone broth but aim for at least 12 hours. The more time you give, the more minerals and vitamins the bones will extract into the broth. After 24 hours cooking time, you can literally crush those marrow bones between your fingers. Nothing left in them. In fact, it's always a gamble whether or not my dog will even take come near the remnants of a bone broth since it's so void of nutrition. But I suppose, that's a sign that all the nutrition is in my mason jars.

Throw in a bunch of parsley during the last hour of cooking for more nutrition.

Stove top method produces the most amount of bone broth at any given time.

Perpetual Slow Cooker Method

After learning that I can make bone broth in my slow cooker, I didn't bat an eye and graduated from the stock pot to the slow cooker. The biggest advantage to using the slow cooker over stock pot was that you get a perpetual flow of bone broth. What that means, in short, is bone broth all.the.days.of.your.happy.life.

Instructions for making bone broth in the SLOW COOKER:

Simply add roasted bones, kitchen scraps, seasonings, and a splash of apple cider vinegar to the slow cooker, cover completely with filtered water, turn it on low and walk away. After at least 24 hours, you may begin using the broth. Using a ladle or glass measuring cup, remove the amount of broth needed and pour it through a fine-mesh sieve to catch all debris and herbs. Replace that broth with an equivalent amount of water and continue to cook on lowest setting. Repeat the technique when you need broth again. If you're concerned this will make more broth than you can consume, be sure to check out THIS post for various ways to enjoy homemade bone broth.

Perpetual Slow Cooker method produces more broth during extended period of time.

Pressure Cooker Method

Making bone broth in my Instant Pot is by far the best method for me currently. My pressure cooker has come to my rescue on numerous occasions. This is a great method to employ when you have soup on the menu but no broth to work with. The downside to this is you're limited to slightly more than a gallon. For me, the convenience of Instant Pot bone broth outweighs this minor disadvantage because I can simply make another batch later in the week.

Instructions for making bone broth in the PRESSURE COOKER:

Place the roasted bones, vegetable scraps, seasonings and a splash of apple cider vinegar into the Instant Pot. Fill the pot with filtered water until it reaches about an inch below the max fill line. Place the lid on and seal, keeping the valve to slow release. Select SOUP, then LOW pressure for 90 minutes. Allow to naturally release pressure. When the broth has been cooked and it's safe to open the Instant Pot, remove the large pieces of bones and vegetables and strain the broth through a fine mesh sieve to catch all debris and herbs. Enjoy immediately or pour the strained broth into glass jars for storage. Remember to allow 2-inches of headspace for expansion if you're planning to freeze broth.

Pressure Cooker method makes about 1 gallon of broth in the least amount of time.

And there you have it. Three different ways to prepare healing and nourishing bone broth at home. Make sure you brush up on different ways to incorporate bone broth into your daily routine by checking out THIS post.

What is your favorite way to prepare bone broth?

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