Ellen is a consummate listener. She hears with a knowledgeable, respectful, understanding ear. From the first contact, you know that she has your best interest at heart and that you will be treated with kindness and respect. She has great empathy for where you are in your personal journey for health and vitality. Your well being, happiness and ability to live life to its fullest are the priority.

Kelli, Maryland

Healthy Recipes!

Recipes from Integrative Nutrition
http://www.integrativenutrition.com/recipes.asp

Berries Dipped in Dark Chocolate

Ingredients:

3 ounces dark chocolate or bittersweet chocolate

1/4 cup organic milk

blueberries, strawberries, raspberries or other fruit of choice.

Simply combine the dark chocolate and milk together in a small sauce pan and heat, stirring consistently till the chocolate is melted.

Dip the berries in the chocolate and refrigerate or freeze for later, or enjoy right away.

The anti-oxidant potential in this simple dessert is impressive!

Delicious and Nutritious Lacto-Fermented Sauerkraut

Recipe adapted from Nourishing Traditions, by Sally Fallon

Step One: Making Whey

You will need:

Organic plain yogurt

2-cup liquid measure

Fine mesh strainer

Cheesecloth

Simply drape the cheesecloth (folded over in a double layer) over the fine mesh strainer. Put the strainer on/in the 2-cup liquid measure. Pour yogurt into the cheesecloth/strainer. Depending on how much whey you would like, strain more or less yogurt. For a basic sauerkraut recipe you will not need very much whey. Experiment with this, but you probably need no more than 1 cup of yogurt.

Let the yogurt strain (out of refrigerator as long as it’s not too hot in your kitchen) for 12-24 hours. When this is done you will have whey in the 2-cup measure and yogurt cheese (also known as Greek Yogurt) in the cheesecloth/strainer.

Step 2: Making Sauerkraut

You will need:

One medium cabbage

1 T caraway seeds (optional)

1 T sea salt

4 T whey

1 glass wide-mouth quart jar

Stainless steel bowl

Chef's knife

Cutting board

Meat pounder

Slice cabbage very thin. Put in bowl and add sea salt, whey and caraway seeds (optional). You can also experiment with adding shredded carrots, shredded onions, herbs, whatever strikes your fancy. Mix the cabbage, whey, salt (and caraway seeds) with your hands.

Use meat the pounder to mash the cabbage. You will want to mash it until it almost turns into pulp. Once it has been well mashed, transfer contents of bowl to the quart jar. Make sure the liquid that you will create from mashing the cabbage is above the level of cabbage. The best way to do this is press the cabbage down with your fist into the jar. When finished, the liquid level should be one inch below the rim of the jar and the cabbage should be below this.

Close the lid tightly. Leave jar somewhere in your house that is consistently between 68 and 72 degrees for 3 days. After 3 days transfer to the refrigerator. If it’s a little warmer in your house, transfer to fridge sooner. If a little colder, leave out for another day or so.