Brain Food: One Teaspoon of Minerals a Day

Brain Food: How to Eat More Minerals on the Wahls Paleo Diet

The Wahls Diet requires one teaspoon of minerals a day.  I'm going to go over why minerals are good for your body and how you can incorporate them into your diet.  Plus the four foods to eat to make sure you and your family are getting all the minerals your bodies need for optimal health.


Eat Make Grow Blog Hop - No Buy February

cEat Make Grow Blog Hop - No Buy February www.FoyUpdate.blogspot.com

Welcome to February's Eat Make Grow Blog Hop where you share what you have been eating with your family, growing in your garden or making with all your creative impulses. Eat Make Grow is a collective link party that is shared across three blogs and runs every first Thursday and goes for 20 days.  Whichever blog that you choose to link up your post, it will show up on all three sites!

Eat Make Grow is a way to share with many people posts about your domestic doings, whether that’s gardening, crafting or trying out a new recipe. We want to learn about it!


Brain Food: Sauerkraut and Cabbage Soup - Recipe

Sauerkraut Cabbage Soup - Paleo Recipe www.FoyUpdate.blogspot.com

Sauerkraut Cabbage Soup is one of those warm, filling winter soups that takes advantage of a long simmer.  Although it can come together on the stove top in about an hour if you are so inclined.  It has a chicken broth base with shredded cabbage, sauerkraut, carrots, potatoes and pork.  These humble ingredients create a satisfying meal.  

You know how soup recipes often call for some acid at the end?  Something like tomatoes, vinegar or lemon juice to finish the soup and add some complexity?  Well this soup uses sauerkraut to get that kick.   It seems like something a German grandma would do, doesn't it?  

Sauerkraut Cabbage Soup - Paleo Recipe www.FoyUpdate.blogspot.com

Like most soups this one freezes well.  I have several lunch size servings in the freezer right now.

When we came in just before midnight after a ten hour road trip home for Christmas.  I pulled a couple frozen containers of Sauerkraut Cabbage Soup and reheated them for a little sustenance before unpacking the car and then heading to bed.

If you are following along on my Wahls Diet journey as I learn how to feed me and my family tasty food for optimal brain health; this is an on point recipe.  Dr. Wahls recommends a paleo diet along with a quota of veggies, meat and minerals to eat every day.  With this recipe you get some orange vegetables, pastured meat, as well as sulfur from the cabbage, sauerkraut and onion.  Plus the bone broth counts as your minerals for the day.  If you aren't eating potatoes feel free to substitute for rutabaga or turnip.

Simmering stock from www.FoyUpdate.blogspot.com

Love those eyes of fat on the surface.  I always leave a little fat in the stock for flavor and skim the rest off to use it for cooking.

Good stock made from bones is the secret to great soup.  Also the secret to great polenta, rice, beans, any savory grain dish; really any time water is called for in cooking just substitute stock.  Here's my recipe for stock.

Now that you know the secret to great soup.  All you need is some shredded pork, sauerkraut and the veggies.

Sauerkraut Cabbage Soup
Adapted from Veselka's Cabbage Soup

1 pound pre-cooked shredded pork (I get mine from my local CSA Hawkins Family Farm), cut into one inch chunks
1 1/2 quarts chicken stock
4 cups water
3 allspice berries
3 bay leaves
1 tablespoon dried marjoram
1 cup sauerkraut, plus around 4 tablespoons juice
1 large potato, peeled and diced (or sub rutabaga or turnip)
2 carrots, diced
1 large onion, diced
2 cups fresh cabbage, shredded thin
1 teaspoon of sea salt
1/2 teaspoon of ground black pepper

  1. In a large pot on the stove or your slow cooker add the stock, pork, water, allspice, bay leaves, marjoram, potato, carrots, onion, cabbage, sauerkraut, salt and black pepper.
  2. Simmer for a minimum 20 minutes on the stove or six to eight hours in the slow cooker.  Before serving mix in the sauerkraut and its juice and cook for an additional ten minutes.  Taste for flavor and add more salt if needed.  

Next up I need to learn how to make my own sauerkraut.  Lacto-fermentation baby! My mom sent me home with a couple crocks when we visited at Christmas.  Now to find some plates that fit inside to act as the weight and keep the cabbage submerged while the fermentation magic happens!

Brain Food: Adopting the Wahls Diet
Brain Food: Breakfast Skillet Inspired by Dr. Wahls
Brain Food: Warm Butternut Chickpea Salad - Recipe
Brain Food: What I ate today on the Wahls Diet
Brain Food: Sardine Avocado Citrus Salad - Recipe
Brain Food: 5 Strategies for the Wahls Diet
Brain Food: Liver and Onions - Recipe (Guest posted on Spain in Iowa)
Brain Food: One Teaspoon of Minerals a Day

For more recipes and ideas visit my Wahls Paleo Pinterest Board.


The Return of the Eat Make Grow Blog Hop

Eat Make Grow Blog Hop - www.FoyUpdate.blogspot.com

Did you miss it?  The Eat Make Grow Blog Hop went on hiatus in December.  Marigold, Miranda and I did some soul searching to figure out just how best to incorporate our readers and our audience.  Basically how to include you!

We want you to share your projects and recipes while finding other scintillating ideas to read about.   Next week I'll be hosting the first monthly hop.

Yes, each one will have a seasonal theme.  Do you want to know the theme?  All of our readers are interested in being thrifty and making life work on a budget; so the theme is:

No Buy February