gone Keto

Tags

food, health, inspiration, Keto, smoothie

The end of April, I discovered the Keto diet and learned from many YouTube posts on the topic. I decided to try it. After all, I knew I was addicted to sugar, chocolate and always felt like I needed to eat something…for most of the last eighteen years.

Of course, during that time I hit menopause and got older, much older. Twenty pounds crept onto my body, despite my demanding physical chores here at Swallowtail Cottage,  and finally I said, “STOP!!”

Reboot.

What appealed to me about Keto was the meat factor. And bacon. I was brought up on the notion that fat is bad for us. Some are. Yet with my new market neighbor, who raises only grass fed/finished chicken, beef, and pork I am in Keto heaven.

For the past twenty years I stuck to organic/sustainably raised produce and other foods, mostly from Whole Foods Market. Now I seek even more, locally raised food and enjoy supporting this effort. In the last post I mentioned Harmony Hill Farm. If you have not visited their web site, do. Quickly you will learn how hard it is to be a real farmer. Yes, I whine about weather conditions here on my half-acre, but when one speaks of hundreds of acres, dozens of animals of variety…now that takes pride, dedication, patience of a saint, and stamina.

Revelation:

Since I live alone, smoothies are the quickest way to ingest veggies, supplements and not so perfect produce. I rarely prepare a sit down meal during warmer months. Upon more food research, I learned that some veggies are not absorbed properly if consumed raw…like spinach and broccoli. Yet one can miss essential enzymes if veggies are steamed…so, this morning as I prepared my AM smoothie, I steamed a large handful of organic spinach for two minutes, then for good measure, added a handful of raw spinach to the pitcher. Then,

Back up to the beginning of this smoothie. Two weeks ago, I discovered a brand of organic bacon that is also sugar free at Whole Foods Market. And, wow, is it delicious! Since I am always looking to have fast food at home, I render 4 oz. at a time, save the drippings in a glass jar, store the uneaten portion in the fridge, and this way I always have cooked bacon at the ready.

Now my go to breakfast is bacon and egg(s), and a green smoothie. This morning was my one-step-closer to a wholesome, fast food breakfast.

Warm two strips of cooked bacon in the microwave, 5 seconds.

Pour 8 OZ unsweetened almond/walnut milk into Vitamix pitcher. (I make my own)
Add any not-perfect raw lettuce.
Add one large handful of raw organic spinach.
Add steamed spinach (two handfuls raw, steamed two minutes)
Add any prescribed supplements (I open the capsules)
Add 1/4 t. each of ground cinnamon and ginger (for inflammation)
Add 1 T. nutritional yeast (B vitamins)
Add 1/4 t. Matcha powder (organic)
Add 1 or 2 organic hard boiled eggs (depending on my morning activity)
Add 1 t. Raw Organic Apple Cider Vinegar (with the Mother)
Add one dipper of organic wheat grass juice powder (MAJU Superfoods, Amazon)
Pinch of Himalayan pink salt

When I reached the egg portion of breakfast, I thought, since I have boiled eggs in the fridge (great go-to snack), I would just toss a peeled egg into the Vitamix…and will not need to fire up the stove-top. Yes!

Adding the boiled egg to the pitcher created a lovely texture to the overly veggie mix.

I am not a Vitamix saleswoman, but after trying every smoothie maker at Bed, Bath, & Beyond, I bit the bullet and ordered the highly rated, yet pricey Vitamix 5200. To soften the cost, I rummaged down in the basement, and posted many items no longer used on FB marketplace and voila! in just hours, I raised enough cash to offset the cost of the mighty Vitamix! And no yard sales necessary! Good creates good.

So to end this tale of breakfast, I am moving along in Keto. No longer do I crave sweet chocolate or carbs. I have suffered with leg cramps recently, and from the Keto Reset FB Group (of hardcore Keto folks who follow their macros), I learned that this is one side effect of Keto. Onto the new learning curve of balancing electrolytes and moi as I transition away from a life of carbs and sugar. Solo water, made at home using Himalayan pink salt, appears to be fixing the leg cramp issue.

Let me know if Keto is a way of life for you. If not, this smoothie, I promise is one for the menu.

Disclaimer: I do not receive any compensation for mentioning brands in this post.

In the meantime, it is a sunny 80F, the blueberries are ripening under the tulle,

and eager market customers await my organic berries come Saturday.

At any rate, I always love hearing from you.

Copyright © 2019 by Diane LaSauce All Rights Reserved

Kudos, followers

Tags

Charlottesville, farmers markets, inspiration, suggested reading

I see from my stats that my followers are reading through the thing about challenge…great! Remember to click “older posts” too as there are about a dozen thing posts…

Now that we are on the cusp of spring, I submit another blog post regarding how to shop farmer’s markets…enjoy! Mining older posts are a good thing, right?

https://dianelasauce.wordpress.com/2014/06/22/how-to-shop-at-your-local-farmers-market/

Posted early on Sunday, or it was early before the time changed…who likes time change???

This tulip is called Honeymoon. Pretty fabulous, yes?

 

 

Soothing, quick comfort food for winter days

Tags

comfort food, easy recipes, healthy food, quick meals, winter

And did I mention a one pot creation? This sinfully easy concoction suits both families and singles…Are you ready?

Shopping list:

• 1 quart Imagine organic chicken broth (no substitutions)
• one package boneless, skinless chicken thighs (Bell & Evans preferred)
• one pound Red Garnet yam (usually one) peeled and diced (the only yam I eat)
• one pound Carrots of Many Colors (organic found at Trader Joe’s), peeled and sliced
• 1 T Herbes de Provence placed in a tea infuser
• a few ribs of organic kale, rinsed, stem removed, and torn in small pieces
• Himalayan salt to taste
• Serves 4 and may be doubled

Begin with a medium/large stew pot. Pour broth into pan along with the herbes tea ball…and bring to a boil. Add chicken thighs (do not rinse, just open package and add to boiling broth.)

A classic herb seasoning…if not found in this fancy jar, find in the bulk department of WF.

Reduce heat to medium, cover pot and simmer 10 minutes. Add both yam and carrots to broth/chicken, cover, and continue simmering 10 additional minutes. In the final moment, add torn kale to the pot, cover, and cook 1 minute more and not any longer…overcooked kale is bitter! Remove the tea ball (allow to drain into the pot for full herb flavor)

Before serving, shred chicken thighs into reasonable pieces using two forks or your gloved hands…and remove any bits of fat that remain too.

Organic kale is a wonderful, tender, healthful leafy green if cooked properly. NEVER, EVER steam or simmer more than ONE MINUTE. Please.

Have you found these sweet carrots at Trader Joe’s? Carrots of Many Colors are seasonal, so I stock up this time of year.

Have your bread, biscuits, or crackers ready, along with heated bowls (zapped in the microwave for one minute, empty.) Serve the soup steaming, drizzled with a little olive oil.

Dessert can be a delightful pumpkin tart, made at home

This quick soup is colorful, healthy, and may be reheated in portion sizes throughout the week for smaller households or for trips to the office.

Bon Appetit!

And Happy Holidays to all my readers!

Copyright © 2016 by Diane LaSauce All Rights Reserved

good health begins here…

Tags

Albemarle County, bison, Central Virginia, easy recipes, healthy recipes, kale smoothie, kale smoothie recipe, The Wahls Protocol

In March of 2014, I read a book and began having a kale smoothie every day.

Now don’t squish your face in disgust and hit the delete button…this is good food folks…and by popular request, I am posting a wee recipe for you to try.

No, I am not ill, just became inspired by a book, then cherry picked through it to fit my needs.

Although a foodie with a food business, I admit not eating according to my standards. I get busy, and often the raw veggies go off the plate. This smoothie idea appealed to me because it is fast, loaded with nutrition, mostly raw, vegan, organic, and did I mention FAST??

It all begins with kale. I am growing Lacinato kale heirloom variety this spring, as it is tender ~ even when bought in the organic section of the green grocer

fold the rinsed leaves of kale lengthwise and with a sharp knife, slice off the long spine

a nice neat pile of greens ready for the blender cup

this handy cup makes the entire process a snap

these ingredients are the basis of a healthy smoothie

save a step by grinding some golden flaxseed ahead of time in a coffee grinder and store in the fridge

voila, freshly ground flaxseed

place the ground flax into a glass jar for storage in the fridge, as flax goes rancid quickly

nutritional yeast, ground flaxseed, and Spirulina all have a place in the fridge for easy access when creating a smoothie

the cup is full of greens and topped with blueberries and other fruits of choice

on to the blending part

whirling goodness

a pretty healthy way to begin a day often followed by two farm fresh eggs, over easy.

this is the source of my inspiration regarding smoothies and food in general. Dr. Wahl explains health and nutrition like no other publication.

healthful nutrition really begins here; this 5X12 raised bed produces much fresh food and kale is an early/cool crop

since parsley winters over, this healthy stand not only goes into spring pesto, but a handful will go into today’s smoothie

Now for my recipe for Diane’s Kale Smoothie:

• gather, rinse and de-stem the kale
• gather, rinse a handful of parsley
• in the blender cup add 3/4 c. organic, unsweetened coconut milk
• a hefty T. of full fat (yes full fat!)coconut milk solid (once the can is opened, it turns to a solid in the fridge. Cover can with clean pet food lid)
• add heaping T of ground flaxseed
• add heaping T nutritional yeast (found in bulk department of health stores)
• add heaping 1/4 t. Spirulina (a very healthy green algae)
• stuff the kale and parsley into the cup and add frozen organic fruits of choice. I always include blueberries, and also like pineapple and mango
• Whirl all this goodness and enjoy
• if too thick just add more coconut milk or RO water to suit

I do not receive compensation for mentioning this publication nor ingredients in this post. I tried many ingredients before deciding on the ones featured. Dr. Wahl’s book is a very educational read, as she teaches the importance of greens, and, yes, organ meats. OMG! ORGAN meats!! I will admit, I cannot get past liver of any kind, yet discovered that beef heart is a most delectable and affordable edible. Sourced locally from grass-fed beef, and found at my farmer’s market, I always thank the beast and feel it’s strength in my body. Local bison and free-range local farm eggs are other favorite proteins that provide affordable, sustainable food.

Followers, I do hope you will make this book a summer read, and apply the information however it speaks to you. Details and specifics of nutrition are fully discussed in this publication, far better than I could mention here. I look forward to hearing your feedback. And remember, the smoothie recipe here is my personal creation, and can be changed to your liking. Just don’t omit the kale…

living in the country where vistas like this keep me centered

Copyright © 2015 by Diane LaSauce All Rights Reserved

rainy day baby bella soup

Tags

comfort food, Dr. Terry Wahls, healthy fast food, organic ingredients, quick recipes, soups for fall and winter, The Wahls Protocol

Following months of dry weather, Mother Nature delivered overcast skies, drizzle, and sporadic rain a few days back — and this moisture will continue for another few days. With exterior painting projects on hold, I turn to the kitchen to pass a part of my day.

Although the temperatures are a mild 72F with high humidity, I am in the mood for a silky soup — my baby bella soup. Whipped up with few ingredients in less than thirty minutes, I decided this recipe is good to share, especially with those who follow Wahl’s Paleo Protocol. I think Dr. Terry Wahls will approve.

ingredients are simple

Diane’s Simple Baby Bella Soup

• One soup pot  (I cherish my Le Creuset Dutch oven)
• 1 T each ghee and coconut oil (I always source organically)
• 20 oz baby bellas, brushed and sliced. In this case these babies were so clean and the stems were so tender, I did not omit the stems.
• 1/2 a medium white onion, chopped coarsely
• 1 generous pinch thyme leaves
• 3 T arrowroot (a wonderful thickener found in the bulk department of Whole Foods)
• 1 quart Imagine organic veggie broth (I swear by this brand, and I tried them all!)
• 3/4 C. full fat organic coconut milk (don’t wimp out and use the diluted stuff!)
• 1/4 C. good quality sherry (or in this case, I used Lairds Apple Brandy, as it was handy)
• 2 t. Himalayan salt (I adore this salt)
• 5-6 grinds of white pepper
• chopped parsley (I always have fresh parsley growing somewhere in my garden)

OK, are you ready for this lesson?

Begin by melting the ghee and coconut oil in the pot over medium heat. Add the chopped onions and saute for 2-3 minutes.

saute onions then add baby bellas

Add sliced mushrooms and salt. Continue to saute for 8 minutes, stirring occasionally.
Sprinkle in arrowroot powder and stir constantly for 1 minute. (Do not be tempted to substitute corn starch).

add veggie stock and simmer

Add full quart of veggie stock, pepper and increase heat to med-high until soup begins to simmer. Reduce heat back to medium and simmer for 10 minutes, uncovered, stirring occasionally.
Add coconut milk, sherry or brandy (optional). Do not boil.
At this point, chopped parsley may be added, or the soup may be pureed in batches in a blender for a smooth, creamy soup.

finished soup in minutes

Today I chose to leave the mushrooms in a rustic fashion with a few stems of parsley for garnish.
IF you have followed this recipe without deviation, you will have a silky, delicious, healthy, comforting meal to savor.

Disclaimer: For the past three months, I have followed the eating guidelines of Dr. Terry Wahls, author of The Wahls Protocol.  NO, I do not have any health issues, yet her protocol of NO dairy, NO sugar, NO gluten caught my attention, after numerous UVA students mentioned this diet to me while at market this summer. I adapted this recipe to suit Dr. Wahls guidelines and hope you enjoy this comfort food. And no, I do not receive any compensation for mentioning/showing the list of ingredients or from Dr. Terry Wahls. I simply believe these products are superb and this diet extremely beneficial to my lifestyle.

Let me know if you follow this protocol and if you find this soup delectable.

Copyright © 2014 by Diane LaSauce All Rights Reserved

end of july ~ morning garden stroll

Tags

Central Virginia, critters in the garden, summer harvest, sustainable gardens

Temperatures are unprecedented of late.
Cool, mild weather creates the perfect scenario for early garden strolls.
Join me on this morning’s meander and garden finds…

Sugar Sweet indeterminate cherry tomatoes ~ plump and tasty and first time to grow them here. Two volunteers appear to be a Rutgers and a red, tasty cherry with hundreds on the vine! Could it be Jobes Organics?

many more to come…

have I mentioned that zinnias are one of my favorite annuals?

baby bumblebee works at pollinating…

this coloration reminds me of Mardi Gras!

raised bed arbors function well…

let’s not forget the hardy yet delicate hosta bed

What are you harvesting in your gardens today?

Copyright © 2014 by Diane LaSauce All Rights Reserved

 

how to shop your local farmer’s market…

Tags

farmers markets, informed shopper, know your farmer's markets, know your food

This title may shock you. How difficult could it be to navigate a farmer’s market, you may ask.

For the next few minutes, please allow me to give you a behind-the-scenes farmer’s market perspective and tips for becoming a well-informed farmer’s market customer.

nothing says spring more than strawberries…are they coated with fungicide? ASK then taste one to see if they are perfect…and NO SPRAY

buy local flowers…reduce the carbon footprint and avoid pesticides from imported flowers. Forget out of season floral arrangements…

local flower power in season

how was that beef raised? Grass fed locally or from an unsustainable feedlot in the mid-west?

what kind of flour was used in this bread? Bleached/bromated or not? Brominating is a carcinogen.

local, organic free range eggs are my choice

are you there?

A little history: 2017 marks my seventeenth year as a vendor at my local farmer’s market. During that time vendor participation has grown from forty to over one-hundred. This explosion has created a carnivalesque atmosphere (sans live animals and trick ponies) by 9:30 AM. Saturday market reputes to attract thousands shoppers every week from April-December and is currently the largest farmer’s market in central Virginia.

The former slogan of this decades-old market was, home-baked, home-made, home-grown. In recent years, this motto has vanished from the marketing campaign (driven by city government who oversees the market), thus inviting confusion among new customers. In the past few years, the city is allowing retail storefronts and franchises into the market. This trend began three years ago and dramatically reduced the sales of tenured vendors who comply with the original slogan.

During a recent conversation with the Director, he stated that “the farmer’s market is like a car dealership—the more competition the better.” Shocked by this mechanical mentality, I scribe this post. Buyers beware.
Know the source of your food and vote with your dollars, please.
Efforts are being made in 2017 to inspect the farms of purveyors to better insure the compliance with current market standards.

fine displays are tempting, yet how are these grown??

Seasoned patrons of the market know who the tenured clean (sustainable) farmers are, which vendor bakes from scratch from their home inspected kitchens using whole ingredients, and those who clearly design/fabricate their crafts from molten metals or carded local wool.

Based on repeated customer comments, I deduce that new attendees presume that all the produce, baked goods, and crafts are indeed grown/baked/made by the vendors and their employees who meet a certain criteria. Ahem. Are you ready for a reality check?

buy fresh, buy local clean, no chemical produce

This particular farmer’s market is in the heart of an affluent, well-educated, college town of nearly one-hundred-fifty thousand.  Whether you live in a small town OR a large urban center, this blog post strives to educate those who rise early on market day seeking fresh, healthy, local foods and support their local economy. Kudos!

shoulder to shoulder shoppers

Reality: Just yesterday, a new customer approached my booth and asked, did you make this?
Actually, this is the right question. Such an inquiry opens dialogue and an opportunity for customer education.

So, are you ready to be a Rock Star farmer’s market shopper? Check list follows:

• If you are looking for produce, ASK the farmer HOW, WHEN, WHERE, and BY WHOM it was grown. This is your only guarantee that you are purchasing the food of your choice and are supporting a local farmer.
• Does the farmer use organic methods? With the high cost of being “certified organic” many farmers utilize organic/clean methods, yet cannot legally post organic signage. Look for “Organic Methods” produce or ASK the farmer.
• IF the produce was sprayed (leafy greens, strawberries, stone fruit, apples), when was the last application?
• When shopping for baked goods or prepared food, ASK the baker/cook about the ingredients. FYI: Last year I asked one food vendor if the chicken in her skewers was locally grown, and she answered “yes” and when I pressed, she followed that response by confessing the chicken was from a local big box store! See what I mean folks???
• ASK and YE SHALL KNOW…
• When is comes to crafts/artisans, make sure to support the vendors who truly craft their wares. Many bead-stringers appear in this kind of venue, and often do not reflect the time-honored craft of glass blowing or metal-smithing. Once again, ASK the origin of materials. Then decide if you want to support that crafter.
• If you tend to eat your way through a farmer’s market, once again, ASK about food origin. Not all food is sourced equally OR sustainably…
• Is the flour unbleached or bleached (bleached flour is often bromated, a type of carcinogen)
• Is the meat locally sourced and raised/pastured/butchered humanely?
• What about those prepared foods? Where are they from?
• Market vendors may appear to chat endlessly, yet customers must remember that all market vendors rise long before dawn to arrive at market, set up their booths, and brace for five hours of intense selling. After all, these venues are businesses and customers must remember to limit their visits to brief questions and purchases.
• Bring your own shopping bags and small dollar bills. Vendors arrive with a finite amount of change, so ask your bank for SMALL bills, not $20’s, when gearing up for a farmer’s market.  Small purchases made with large bills will swiftly wipe out a vendor’s till. Pocket change is good too, to cover any sales tax. Keep coins in circulation, and reduce the need to mine more metals.
• And finally, please do not ask for discounts or samples. Vendors will offer discounts or specials with signage and will present obvious samples—it is their prerogative to do so. Don’t embarrass yourself and downgrade the arduous efforts of vendors by attempting to bargain hunt. Prices may appear higher than a chain store, yet when last did you grow the perfect heirloom tomato—by the bushel?

perfection and all locally grown using organic methods and humane treatment of animals

great fast food

By now you get my points regarding the importance of supporting clean, sustainable, independent farmers, growers, and bakers who honor their trade and deliver healthy products to farmer’s markets.
If not convinced, kindly check out my other blog post regarding food and other topics at https://dianelasauce.wordpress.com/2011/09/15/the-thing-about-documentaries/

I welcome comments and questions. Bon Appetit!

Copyright © 2014 by Diane LaSauce All Rights Reserved

homage to Herbes de Provence

Tags

chicken, chicken thighs, healthy food, herbes de Provence, quick meals, veggie broth, winter warmer

Today is Friday. A. Cold. Friday. Old man winter refuses to head north, so I decided to create a quick, hot, healthy dish while tipping my chapeau to seven generations of French ancestors and to an underused herb — Herbes de Provence.

an underused herb in American cooking ~

begin with organic ingredients ~ skinless, boneless chicken thighs (1.25 lbs.), 32 oz. Imagine veggie broth, 1/2 pound each ~ baby carrots and red garnet sweet potato, peeled and cubed.

1/2 lb. of pearl onions add a nice touch

Empty the quart of veggie broth into a medium stock pot.
Add one heaping tablespoon of Herbes de Provence. Bring to a boil.
One piece at a time, add chicken thighs, directly from package.
Reduce heat to medium and gently poach chicken for six minutes.
Off heat, let the chicken continue to poach for another six minutes, covered.

poaching chicken thighs on stove for six minutes, then off heat, continue to poach another six minutes

Remove chicken from broth, and place on a nearby plate.

poached chicken thighs ~ oh, so tender

Strain broth through a China cap or other straining device and return broth to pot. This step will remove most the herbes, yet some remain on chicken.
Return broth to a boil and add onions, sweet potatoes, carrots, and a chunk of fennel (I happened to have one in the fridge). Reduce to a simmer, partially covered, for six minutes.

simmering veggies

While the veggies simmer, pull any fat off chicken thighs (there won’t be much) and cut/tear meat into smaller bits. Why thighs, you might wonder? Thigh meat has considerable flavor and it is oh, so tender!

tender bits of thigh

When veggies are tender, using a spider, remove them to a plate.

strained veggies

Return broth to the original pot and bring back to the boil.
Add 2 heaping tablespoons of Arrowroot using a whisk to quickly incorporate into hot broth. Arrowroot is another underused thickener in America, yet its silky texture cannot be matched, and it does not need to be “cooked in” as flour or corn starch do.
When broth is nicely thick, in about one minute, add 1 teaspoon of fine salt and return chicken and all veggies to the pot to just warm.
Serve up into warm bowls.

finished dish ~ silken goodness your entire family will enjoy.

This mild recipe will feed four nicely and I suggest serving it with a crusty baguette or lightly toasted Tuscan Pane. I considered making dumplings for this dish, and if I had not been so hungry, I think dumplings would be delightful. Joy of Cooking has many nice, simple dumpling recipes if you feel froggy. Further more, if someone in your home needs TLC, this is the go-to soup, as it is delicately seasoned and subtly sweet.

Let me know how you like this quick-to-prepare, tasty, warming bowl of goodness.

Cooks Note to Readers: purchase herbes and spices in small quantities from your local health-minded grocery. Store all herbes and spices in the freezer, prolonging shelf life. The brands and varieties of veggies mentioned are personal recommendations based on years of tasting experience. Arrowroot may be purchased in the bulk department of any fine health-minded grocery and it has a long shelf life.

Bon Appetit!

Copyright © 2014 by Diane LaSauce All Rights Reserved
“Respect the Earth; Create Memorable Food”

seasonal wild bird buffet recipes ~ LaSauce style

Tags

bird buffet recipe, easy recipes, feeding wild birds, how to make organic wild bird food, NON-GMO, spring, Virginia, wild bird food, wild bird food recipe, winter

Those of you who follow my blog realize how I adore hosting wild birds in my central Virginia gardens. With frequent coaching from a local naturalist and a bluebird guru, I confidently care for wild feathered visitors year round.

This handsome Red Bellied Woodpecker dines regularly at the Yankee Seed Saver feeder. It really enjoys the LaSauce Buffet Recipe.

Being a long-time foodie, I could not resist reinventing a wild bird banquet recipe found in The Bluebird Monitor’s Guide.

I confess, I am suspicious of any food that is genetically modified (GMO) and seek organic foods for both me and my food clients, so why not for the birds???
Also an avid label reader, I find most bird foods do not list country of origin, date of production, nor GMO ingredients. Therefore, I avoid all commercially produced mixes.

Suet (the hard fat surrounding the kidneys and loins of beef and mutton) is another concern, as I strongly suspect that its source comes from beef feedlots in the midwest US. Again, I do not condone industrial meat production. When I inspect suet block labels, nada, no information there. When asked, retailers do not know origins either. Call me a fanatic, yet until there is definitive, credible proof that GMO grains and feedlot suet are safe, I will avoid them like the plague.

nestling bluebirds day nine ~ Swallowtail Cottage. Would you feed them GMO food?

LaSauce Recipe for Winter Wild Bird Buffet ~ Swallowtail Cottage

In a medium saucepan set over low heat, melt:

•  1 cup freshly ground, unsalted peanut butter (I grind this fresh at my local market where they guarantee NO-GMO)
• 1 cup TJ’s non-GMO sunflower oil.
  When just melted remove from heat and add:
• 4 cups stone ground cornmeal (I use a local Indian corn heirloom variety)
• 1 cup raw rolled oats, ground to a fine powder in a food processor
• 2 cup raw, hulled sunflower seeds, roughly chopped in food processor
• 2 cup chopped currants
• 1 cup raw, unsalted peanuts, roughly chopped in processor
• 1/2 cup organic egg shells, finely ground in a spice or coffee grinder (save shells from hard-cooked eggs, never raw shells.) Extra ground shells keep well in a glass jar in the freezer indefinitely. (I dry the peeled shells overnight on the kitchen counter at room temperature before grinding.)
• Using a large rubber spatula, gently fold all ingredients together. Allow to cool before serving your feathered friends.This recipe yields a gracious plenty.
• For this gourmet food, I serve it up in a Yankee hanging feeder where even the Red Bellied Woodpeckers feast.
• Store unused portions in the refrigerator in a sealed tub.
• Furthermore, I source all ingredients from my local health-conscious store’s bulk department—where prices are competitive AND I know offerings are non-GMO, and often organic.
• After a few days, I often add additional chopped currants or sunflower seeds to the mix, depending what the birds consider most popular that batch.
• NOTE: this is a winter food  recipe for wild birds, as the oil will melt during summer months, and the birds can forage for live insects, which is their preferred food.

Why chop/grind ingredients, you may ask? Considering birds have only one tool (mandible) to process edibles, and a few toes, so I decided to make their dining experience in my gardens a wee bit less labor intensive.

Wild birds expend tremendous energy simply surviving single-digit temperatures and deep snow during winter months. One simple human step added to the bird banquet becomes a precious energy-saving step for the birds. Furthermore, serving large, whole seed with husks leads to overall food waste, as many wild birds fly in, grab a morsel, and fly off to a twig where they pound/peck seeds into manageable sizes, often losing bits of goodness during the process. Make sense?

Other favorite bird foods:

The attached recipe is gobbled up by at least eleven overwintering species of wild birds in my central Virginia gardens. Additionally, I put millet out in a separate saucer (in the bottom of a vintage parrot cage where wild birds fly in and out) for those birds who enjoy that seed.

Mealworms are another treat for many birds, yet NEVER feed those freeze-dried worms! They too are from CHINA, and we have no idea what standards apply there. I order insects year-round from reliable Nature’s Way (1.800.318.2611) in Hamilton, Ohio.  Live mealworms are essential food/protein for bluebird nestlings and they are simple and fun to care for.

add a small water heater to your bird bath during frozen winter days

NOTE: Please keep a source of fresh water available year round during daylight hours. This is critical during winter months when creeks and streams are frozen solid. Thirsty birds could easily drink from a salt-laden or antifreeze puddle that would cause an agonizing death.  I place a small water heater (designed for this purpose) in the bird bath on days when temps do not rise above freezing.

Virginia bluebirds dine at LaSauce buffet

So there you are fellow bird lovers…consider this winter recipe for your feathered friends. And if you want a refresher course on clean food, view the documentaries,
Food Inc. and King Korn. My case rests…

Disclaimer: thoughts published here and throughout this blog are mine and in no way do I benefit from businesses/publications mentioned within. 

Want my spring buffet recipe?

LaSauce Spring/Warm Weather Wild Bird Buffet Recipe is a combo of shelled sunflower seeds, dry currants, ground eggshells, and sunflower oil—plain and simple.
All ingredients are purchased in bulk at my local health food-minded market.
Simply whirl two cups of seeds and one-half cup of berries in a food processor until slightly chopped, about three seconds (remember this saves the birds labor and morsel loss).
Add ground organic/cooked egg shells (2 T), then toss with a tablespoon of sunflower oil to moisten. The oil helps the egg-shell powder stick to the seed, yet will not choke the birds. Portions are approximate and easy to make. Birds are not picky! If I notice one ingredient being consumed faster, I add more of that next batch.

a photo of the warm weather mix. Wild birds flock to the feeders for this nutritious food. Happy feeding!

Happy birding!

Any questions? Just post them to the comments link located in the top right of this page.

Copyright © 2014 by Diane LaSauce All Rights Reserved

life is full

Tags

Albemarle CiderWorks, Albemarle County, apple festival, apples, Vintage Virginia Apples, Virginia

The end of October, I expected life to slow down a bit.
Three hard frosts sent the garden to sleep.
A bit of raking and a few applications of additional mulch finished most chores there. But then…

tons of apples at Albemarle CiderWorks

Brunswick stew in the making

serving up the cauldron

tons more apples

fresh cyder anyone?

apple pie contest

a rural view close to home

sunset one Sunday

earth resonates bounty.
chilled air–blessings abound.

Note: Vintage Virginia Apples, home of Albemarle CiderWorks, grows Black Twig, Winesap, Albemarle Pippin, GoldRush, Pink Lady, and Staymen heirloom apples. Kudos to those who preserve our heritage in agriculture. This fine orchard resides south of Charlottesville, Virginia.

Copyright (c) 2013 by Diane LaSauce All Rights Reserved