Real Food Recipes, Fermented Foods
Hollie Bigham
Crème Fraiche
Crème Fraiche
Holistic Healthcare
Hollie Bigham
Eating More Fat

These are only some of the signs that your body does not have enough of the right kind of fats. Did you know that women should be 28% made up of fats? Men should be about 18% fat. 60% of our fat needs to be constantly replaced. This is why it is important to have fats in our diets throughout the day, every day.

Eating More Fat
Holistic Healthcare
Hollie Bigham
Eating More Eggs

Eggs are an actual superfood, packed with protein, healthy fat, numerous vitamins, zinc, magnesium and more. Not only are they full of nutrients, these nutrients are also easy to digest. Raw egg yolks in particular are often equated with breastmilk in the ease of nutrient absorption basically without any digestion needing to be done first. For people with digestive issues, a food that needs almost no digestion in order to get the benefits is a huge win!

Eating More Eggs
Holistic Healthcare
Hollie Bigham
Why Is Everyone Talking About Zinc?

With talk of viruses so prevalent, many people have been introduced to the concept of zinc deficiency. However, this is not a new thing - in the 1930s zinc was found to be essential for humans. In the 1960s it was found that deficiency of zinc can cause several symptoms. More recently we have been finding more and more symptoms associated with zinc deficiency as the world seems in general very zinc deficient. Some estimates show that zinc is involved in more body functions than any other mineral.

Why Is Everyone Talking About Zinc?
Real Food Recipes, Breakfast, Fermented Foods
Hollie Bigham
Switchel
Switchel

sauces

Make Your Own Teriyaki Sauce

Sauces make food more exciting! While this sauce is not really a GAPS Legal sauce, it is a real food sauce that will add a lot of flavor to your food without any unwanted chemicals or preservatives. 

Another great thing about sauces is you can make a large batch at once and keep it in the fridge. I keep empty jars from the sauce components and then add my freshly made sauce back into it for storage.

I used this sauce for my homemade BBQ sauce but you can use it for any Asian spice profiled food. You could grill chicken or beef with it or add it to vegetables. You can also substitute it for plain soy sauce on your fried rice for a different flavor profile!

It’s easy to make a batch and even easier to double or triple the recipe.

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Ingredients for Teriyaki Sauce:

  • ½ Soy Sauce 

  • 1 tbsp Raw Honey

  • 1 tbsp Rice Vinegar

  • 1 tbsp Sesame Oil

  • 1 tbsp grated ginger

  • 3 Cloves of Garlic, Mashed

Directions for Teriyaki Sauce:

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Add all ingredients to a jar. 

Shake to mix or mix with a whisk.

That’s it! Enjoy!

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Print

Make Your Own Teriyaki Sauce

Author:
Prep time: Cook time: Total time:

Ingredients:

  • ½ Soy Sauce
  • 1 tbsp Raw Honey
  • 1 tbsp Rice Vinegar
  • 1 tbsp Sesame Oil
  • 1 tbsp grated ginger
  • 3 Cloves of Garlic, Mashed

Instructions:

  1. Add all ingredients to a jar.
  2. Shake to mix or mix with a whisk.
Created using The Recipes Generator
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Fermented Ketchup

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Most of what I’ve learned about ketchup is from Sally Fallon in Nourishing Traditions. As she points out, ketchup has historically been a term for a fish sauce added to foods for flavor. Various cultures added available ingredients to it to make sauces with unique flavor profiles. Tomato ketchup was created by Americans by adding tomatoes from their neighbors in Mexico. 

Store Bought ketchup, while reminiscent of the traditional flavor, is an unhealthy food choice due to the added sugar. Traditional ketchup, such as this recipe based on Nourishing Traditions, is a live food, and thus healthy and beneficial to your body.

I’ve heard that some parents add this ketchup to empty store bought ketchup bottles because their kids will eat anything from the bottles. Try it if you’re worried about your kids enjoying this version of ketchup!

This ketchup can be used in any way that modern ketchup is used! Add it to our burgers, dip fries in, or top scrambled eggs if that suits your fancy. It is also one of the two homemade sauces in this BBQ sauce recipe. 

You could also choose to make your own fish sauce. Nourishing Traditions by Sally Fallon has a great recipe for how to make it at home. For this recipe I chose not to.

As some of you may also know, my current favorite form of ketchup is another traditional recipe of mushroom ketchup. It’s tomato free so it’s great for anyone with nightshade intolerance. 

I’m unsure exactly how long this will keep in the fridge. However, similar ferments are fine for 1-3 months. If there’s any obvious mold or any putrefied (vomit like) smells, it’s probably time to make a new batch!

Ingredients for Fermented Ketchup:

Makes one pint of ketchup

  • 1 ½ cups of  tomato paste, ideally glass canned and organic

  • ⅛ cup whey

  • 1 ½ tsp salt

  • ¼ cup maple syrup

  • ¼ tsp cayenne pepper

  • 3 cloves of garlic, peeled and mashed

  • ½ cup fish sauce

Directions for Fermented Ketchup:

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Combine all the ingredients and mix well.

Add to a mason jar with a lid tightly closed. Allow to ferment at room temperature for two days.

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Be sure to give some head space, at least an inch at the top of the jar.

After two days, move the ketchup to the fridge. 

Enjoy!

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4 Ingredient Pico de Gallo

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 I used to dislike pico because of the cilantro in it. But I’ve come a long way! I love this simple recipe, it is a delicious and fresh addition to your table. It’s best made at least a few hours beforehand so the flavors have a chance to blend! Feel free to adjust to your taste, and I hope you enjoy it!

Ingredients for Pico de Gallo:

  • 3 ripe tomatoes

  • ⅓ of a White or Yellow Onion

  • 1-2 Limes

  • 2 tbsp Cilantro

Directions for Pico de Gallo:

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Finely chop tomatoes and onions.

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Add to a bowl. Add the juice of 1 - 2 limes, depending on how juicy they are.

Add a few shakes of salt to taste.

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Finely mince cilantro and add to the bowl.

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Stir everything together to let the flavors meld. 

Enjoy!

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4 Ingredient Pico de Gallo

Author:
Prep time: Cook time: Total time:

Ingredients:

  • 3 ripe tomatoes
  • ⅓ of a White or Yellow Onion
  • 1-2 Limes
  • 2 tbsp Cilantro

Instructions:

How to cook 4 Ingredient Pico de Gallo

  1. Finely chop tomatoes and onions.
  2. Add to a bowl. Add the juice of 1 - 2 limes, depending on how juicy they are.
  3. Add a few shakes of salt to taste.
  4. Stir everything together to let the flavors meld.
  5. Enjoy!
Created using The Recipes Generator

How to Make Your Own Sauces

A sauce can mean so many different things when cooking. Sauces can be sweet or savory, cooked or not, and cold or warm. Any way you make your sauce, it’s sure to enhance your dish!

Below are some of my favorite recipes to make your own sauces!

Savory Sauces

Mushroom Ketchup

I found this recipe from my new favorite show on YouTube, 18th Century Cooking. It is a GAPS Legal sauce and since many people do not tolerate tomatoes, I thought it would be a delicious option for a sauce! I love adding this sauce to many dishes!

Gluten Free, Dairy Free, Egg Free

Easy Hollandaise Sauce

What do you do when you are bored or eggs two ways (scrambled or fried?)... make hollandaise sauce, of course! I'm sure I don't get my hollandaise sauce as smooth as it's supposed to be, but so many of you have asked for this favorite recipe of mine that I want to share it here!

Gluten Free

Homemade Spaghetti Sauce

I’ve always liked spaghetti and spaghetti sauce but when I started making my own spaghetti sauce, I realized I liked my own sauce best of all! I love making my own spaghetti sauce because I get to be in charge of the flavor, texture, and strength. Plus, I know everything that’s in it!

Gluten Free, Dairy Free, Egg Free

Homemade Salad Dressing

This is a simple base salad dressing but once you understand the ratios, the possibilities are endless! Find a salad dressing that your family loves but don’t forget to mix it up from time to time. Add this dressing cold to any salad that makes sense.

Gluten Free, Dairy Free, Egg Free

Sweet Sauces

Fruit Chutney

This recipe is very simple—chop and combine ingredients, simmer for a while, then store in jars. It would be a great recipe to make in a crockpot... you really could fix it and forget it! But simple doesn't mean plain. It's delicious and adds flavor to any meat you are eating.

Gluten Free, Dairy Free, Egg Free

Caramel Sauce

Several years ago I discovered that the mythical candy known as caramel was actually fairly simple to make. It merely involved heating a mixture of water and some type of sugar substance to a certain temperature to change the properties and create soft caramel syrup, chewy caramel candies, and even hard candy. This discovery has lead to many delicious treats and snacks!

Gluten Free, Dairy Free, Egg Free

Fruit Sauce Topping for Ice Cream

Making a fruit sauce topping like a strawberry or blackberry sauce is very easy! It’s a simple process and you can swap for any flavor you’d like.

You can also use this sauce to top yogurt if you don’t have homemade ice cream on hand.

Gluten Free, Dairy Free, Egg Free

Hot Fudge Chocolate Sauce

This rich chocolate sauce is made with cocoa powder and is a delicious topping to raw milk homemade ice cream.

Gluten Free, Dairy Free, Egg Free