May 9, 2013 § Leave a Comment
This menu is all about celebrating local spring goodness- especially exciting foliage like fiddle head ferns and stinging nettles! Komi Organics has always utilized local produce and meats, but we are now proud to be going all local, whenever possible! This means exploring new territory by using local grains like emmer, which is low in gluten, and 17%-19% protein. I look forward to hearing how you guys like the new menu!
- Chicken (Arcadian farms) Tikka Masala, with buttered barley and a radish, green onion and chive salad.
- Local steamed fish TBA (Blue Moon Fish) with a Mediterranean emmer salad.
- Sauteed shrimp with avocado, micro greens and Marie Rose sauce.
- Local fish TBA (Blue Moon Fish) with new potatoes and fiddlehead nettle soup.
- Fresh pasta with cherry tomatoes and parmesan, with dressed asparagus shoots.
April 19, 2013 § Leave a Comment
This month is a mish mash- lots of different influences from Italian to Indian to Thai to all American. It is also the season of leeks and ramps, which I love, and are represented in several dishes. Please let me know how you guys like everything!
- Linguini tossed in cashew pesto with broccoli, potatoes and two-year aged raw milk Parmigiano Reggiano. It might seem funny to add the potatoes, but i’ve been told this is the authentic Italian method!
- Fresh mandarin orange segments tossed in rasberries, raw honey and lemon.
- Chicken breast, potatoes and peas in a fresh cilantro laden coconut milk curry.
- Buttered jasmine rice.
- Omega-3 egg salad with red onion and celery with fresh sour dough from *SCRATCH*
- Jicama flowers in lime juice, EVOO, cayenne and paprika.
- Farmed white trout in Thai ginger dressing.
- Buttered couscous with edamame and carrots.
- Agave sweetened teriyaki chicken thighs.
- Buttered and blanched baby spinach.
- Ruby Crescent fingerling potatoes w/ lemon and fresh mint.
March 29, 2013 § Leave a Comment
A few months back my sister Kiona absently mentioned that she was cooking some bones on the stove, as we chatted on the phone. Kiona lives an ocean swept sun soaked bohemian lifestyle in northern California where she is a nurse midwife in training. My youngest blondest valkyrie of a sister is also the most up-to-date person I know, when it comes to health/nutrition/beauty. She is my reference person, and my trend allerter, so I should have taken note immediately.
Although passingly intrigued, sister stuff took over, and I quickly forgot the image of Ki in an apron boiling salty bones in Grandma Gigstead’s old avocado hued crock pot, as she vigorously esposed the myriad health benefits of this charmingly archaic practice. Then not long ago, my friend Havy, mentioned that her super in-the-know sister Jordana (another glamourous hippie sort) was also boiling bones regularly as part of her health and beauty regimen. Always on the lookout for new and healthy ideas for Komi Organics, I decided it was time to sit down and do the research. As it turns out bone broth is amazing, and every (non vegan) should be drinking it!
Bone broth is predominately noted for its ability to heal the gastrointenstinal tract (thus eliminating allergies), and its ability to strengthen the immune system. This simple, yet practically magical liquid is reported to boast the following:
- Bioavailable macro and micro minerals: Calcium, magnesium, phosphorus, silicon, sulphur, flouride, boron and zinc
- Peptides-healing amino acids and natural antibiotics
- Glycosaminoglycans: : chondroitin and glucosamine and hyaluronic acid for muscle and joint health and skin
- Gelatin and collagen for joint and skin health as well as digestion.
- Amino acids: Glycine, proline, hydroxyproline which are important to detoxification.
- Omega 9s (promote healthy anti-inflammation response and lower cholesterol)
- Vitamin A for intestinal tract tissue, skin and eye health, and vitamin K2 for blood clotting and liver enzymes
- Easily digestable protein
Simple Bone Broth Recipe (Recipe courtesy of the website Balanced Bites)
This recipe make approximately 64oz of broth depending on how much water, how much you reduce the broth and how strong you like the flavor to be.
4 quarts of filtered water
1.5- 2 lbs of beef knuckle bones or marrow bones (or any other kinds of bones – especially oxtail, which lends added gelatin and a delicious flavor). Chicken necks are inexpensive and also work great.
the cloves from 1 whole head of fresh garlic, peeled & smashed
2 Tbsp organic unrefined apple cider vinegar
1Tsp unrefined sea salt - or more/less to taste
- If you choose, you may brown or roast the bones/meaty bones first in a separate pan/pot if using a crockpot, but this isn’t a necessary step. I don’t normally do it because I don’t find it enhances the flavor – and it saves dishes. You can choose to brown them in bacon fat or coconut oil before putting them into the water in the next step.
- Place all ingredients in a 6 quart crockpot and set the heat to HIGH.
- Bring the stock to a boil, then reduce the heat setting to LOW.
- Allow the stock to cook for a minimim of 8 hours and up to 24 hours. The longer it cooks, the better!
- Turn off the crockpot and allow the stock to cool.
- Strain the stock through a fine mesh metal strainer and throw away what you skim off.
- Place the cooled stock into glass jars for storage in the fridge (for up to a few days) or pour into freezer-safe containers for later use. (You can freeze it in ice cube trays and defrost a few at a time!)
March 5, 2013 § Leave a Comment
Hi Everyone, i’d like to announce the new “Early Spring” menu, which will be in effect from now until the end of April…minor changes should always be anticipated due to popularity (i’ll pull a dish if not well received) and availability of ingredients. Sometimes i’ll switch it up to provide a little respite from monotony. Kids do tend to like predictability in meal choices, so hopefully two months with the menu will be the right amount of time. If anyone is feeling restless with the length of this menu, let me know, as I aim to please.
- Black bean, black olive and cheddar enchiladas, with lots of fresh cilantro and cumin- Spinach and red onion added for extra nutrition. Tortillas are made of soft corn, making this a naturally gluten free dish.
- Mashed avocado with sea salt and fresh lemon- A mild accompaniment to the above. Avocados are a great source of Vitamins C and E, carotenoids, selenium, zinc, phytosterols and omega-3 fatty acids.
- Three cheese Lasagna with shitake mushrooms and spinach-Made with whole wheat noodles and lots of cheddar, mozzarella and ricotta cheese from Organic Valley.
- Rubbed kale salad with mango and citrus honey dressing- Raw kale with a light, tart and addictive dressing.
- Red lentil soup- Made with red potatoes, carrots, spinach, celery, onion, garlic, ginger and turmeric.
- Butternut squash- Mashed with honey, cultured butter, Celtic sea salt and fresh black pepper.
- Cauliflower and cavatelli- This pasta dish is made with bronze cut noodles, cheddar cheese, creme fraiche and fresh herbs. The star of this dish is definitely the cauliflower, a wonderful plant source of choline.
- Honey baked chicken with mango and curry- Chicken thighs, not spicy.
- Red miso glazed salmon- Farm raised salmon baked in a slightly sweet sauce with thinly sliced shitake mushrooms.
- Butter bean salad with orange peppers- Marinated in rice vinegar, fresh lemon, evoo, cilantro, garlic and onion. My favorite dish!
- Baked lemon broccoli- simple side dish with sea salt and evoo.
November 28, 2012 § Leave a Comment
At the request of a very good friend I am now making balance all organic meals for pets. At first I thought this was a silly idea, and I wasn’t too excited about the prospect. After a couple months of gentle urging I decided to give it a try. I’m happy to report that dogs are great clients! They really appreciate a good meal, and they don’t mind my idealistic culinary combinations, like pairing kale with sardines, apples and rice. Our dog meals are delivered once a week (14 meals), and come in small, medium and large. Meals are packaged in tough poly nylon vacuum sealed bags, which can be frozen, or kept in the fridge for about a week. Right now, I am making three basic recipes (beef, chicken, turkey), with the carbs and veggies rotating weekly. I am using 50%-60% meat, 15% carbs (usually rice), 20% veggies, and 5% coconut oil and eggshells. These proportions seem to be the best according to most vets. Because different clients have different preferences, I will cook to specification for each client. I also correct the calcium phosphorus ratio by adding the appropriate amount of eggshells to each meal. If your dog is on a home cooked diet, but does not eat ATLEAST 20% of his/her diet in raw meaty bones, your dog is not getting the proper amount of calcium. Many home cooked diets over look this crucial necessity. Over time a diet with too much phosphorus (found in meat and plants), and not enough calcium, will lead to weakened bones, deformities, pain and even fractures. A home cooked diet such as this one requires 400-500 mg of calcium per 8oz serving. I use Eggshellent brand finely powdered eggshells to achieve this ratio (this is a time tested veterinarian approved form of natural calcium).
September 6, 2012 § Leave a Comment
Need help planning healthy meals for your family? Komi Organics is now offering one-on-one sessions which will help you organize your family’s meals and shopping schedule, for reduced stress and increased health and well being. A session will result in a personalized monthly meal plan which I will develop along with the client. After scheduling a convenient meeting time in your home (or over the phone if desired), we will discuss the individualized needs of your family (how much preparation time is available, taste preferences, size of family, ages, allergies, financial concerns and goals like weight loss). I will then prepare a meal plan for the entire month, with your input along the way and final approval. Meal plans will also include specific recipes, and instructions. Also included will be a grocery purchasing schedule, so that the meal plan can be carried out with the least amount of time spent thinking about details during the month. A grocery purchasing schedule will also insure that fresh produce is bought at the appropriate times, decreasing waste due to spoilage. Each client will also be given several lists to use as resources for future meal planning, making a session even more valuable. A session can really help diversify your families diet-it is so easy to get stuck in a rut, and forget about all the delicious ways to optimize health and take advantage foods that are available. A session can also be a great gift for other busy families-one that can improve household efficiency and health year round! Please feel free to call or email with any questions. References are also available upon request.
1. One complete month long meal plan consisting of three meals per day, plus snacks. Recipes and instructions to complete meal plan
2. Grocery list and shopping schedule
3. Lists of all seasonally available fruits, vegetables, grains, nuts/seeds, legumes, meat/fish. Plus the best places to find items, including ethnic food items!
4. Basic instructions for cooking things like rice and dry beans, plus various ways to cook vegetables
5. Explanation of how to combine proteins
6. List of fruits and vegetables that are the most important to buy organic
7. List of nutrients important in development, and an explanation of how they work in the body, and why they are important (this is great for kids to learn about as well)
Cost: $75 per hour (average cost to complete planning $150-$200)