Apple, Sausage, and Parsnip Stuffing with Fresh Sage
- 1 1 1/2-pound loaf sliced sourdough bread with crust, cubed
- 1 1/2 pounds sweet Italian sausages, casings removed
- 1 1/2 pounds hot Italian sausages, casings removed
- 6 cups chopped onions
- 2 cups chopped celery
- 3/4 cup (1 1/2 sticks) butter, divided
- 3 pounds Pippin or Granny Smith apples, peeled, cored, cubed
- 2 pounds parsnips, peeled, cubed
- 3/4 cup packed fresh sage leaves
- 1/2 cup low-salt chicken broth
- Preheat oven to 325°F. Bake bread cubes on 2 large rimmed baking sheets until lightly toasted, about 20 minutes.
- Sauté sausages in very large skillet over medium-high heat until cooked through, breaking into pieces with spoon, about 15 minutes. Using slotted spoon, transfer to large bowl; add bread.
- Add onions and celery to same skillet and sauté until golden brown, about 10 minutes; transfer to bowl with bread. Melt 1/4 cup butter in same skillet over medium-high heat. Add apples and sauté until tender, about 8 minutes; mix apples into stuffing. Melt 1/4 cup butter in same skillet over medium-high heat. Add parsnips and sauté until golden, about 10 minutes; mix into stuffing. Melt 1/4 cup butter in same skillet. Add sage and sauté until dark green, about 2 minutes. Mix sage and butter into stuffing. Season with salt and pepper.
- Butter 15x10x2-inch glass baking dish. Stuff turkey. Transfer remaining stuffing to prepared dish; drizzle with 1/2 cup chicken broth. Cover with foil. (Can be prepared 4 hours ahead. Cover and refrigerate.)
- Preheat oven to 350°F. Bake stuffing covered until heated through, about 1 hour. Uncover and bake until beginning to brown, about 10 minutes.
PORCINI MUSHROOM TURKEY WITH MUSHROOM GRAVY
- 1 ounce dried porcini mushrooms*
- 1 cup boiling water
- 4 garlic cloves, peeled
- 3/4 cup (1 1/2 sticks) unsalted butter, room temperature
- 1/4 cup chopped fresh Italian parsley
- 1 tablespoon chopped fresh thyme
- 1 tablespoon chopped fresh rosemary
- 1 teaspoon chopped fresh mint
- 1 1/2 teaspoons salt
- 1 teaspoon freshly ground black pepper
- 1 14- to 16-pound turkey, rinsed, patted dry inside and out; neck, heart, and gizzard reserved for Turkey Stock
- 10 fresh Italian parsley sprigs
- 6 fresh rosemary sprigs
- 6 fresh thyme sprigs
- 2 tablespoons olive oil
- 2 cups Turkey stock or water
- 1 pound crimini mushrooms, sliced
- 3 garlic cloves, chopped
- 2 tablespoons chopped shallot
- 1 cup dry white wine
- 2 cups turkey stock
- 1 cup heavy whipping cream
- 2 tablespoons water
- 5 teaspoons cornstarch
- 1/4 cup chopped fresh Italian parsley
- 1 teaspoon chopped fresh mint
For mushroom butter:
- Place porcini in small bowl; add 1 cup boiling water. Let stand until softened, at least 30 minutes and up to 2 hours. Drain mushrooms, reserving soaking liquid. Chop mushrooms. Transfer half of chopped mushrooms (about 1/3 cup) to small bowl; reserve for gravy.
- Chop garlic finely in processor. Add butter and next 6 ingredients, then remaining porcini. Blend to coarse paste. DO AHEAD: Can be made 2 days ahead. Transfer to bowl. Cover and chill mushroom butter, reserved chopped porcini, and mushroom liquid separately. TRUE GRIT: When using the porcini soaking liquid, pour it off slowly so that any grit or sediment at the bottom remains in the bowl.
Set rack at lowest position in oven and preheat to 325°F. Sprinkle main turkey cavity with salt and pepper. Spread with 2 tablespoons mushroom butter. Starting at neck end of turkey, carefully slide hand between skin and meat of breast, thighs, and upper drumsticks to loosen skin. Spread mushroom butter over thighs and drumsticks, then over breast meat under skin. Fill main cavity with herb sprigs. Tie legs together loosely to hold shape. Tuck wing tips under.
Place turkey on rack set in large roasting pan. Rub outside of turkey all over with oil; sprinkle with salt and pepper. Pour 2 cups stock into pan. Roast turkey until thermometer inserted into thickest part of thigh registers 165°F to 170°F, about 3 hours. Tilt turkey so juices from main cavity run into pan. Transfer turkey to platter. Tent very loosely with foil; let rest at least 30 minutes (internal temperature will rise 5 to 10 degrees). Reserve pan.
Scrape juices and browned bits from reserved roasting pan into large glass measuring cup. Spoon off fat, reserving 3 tablespoons.
Heat reserved 3 tablespoons fat in heavy large skillet over medium-high heat. Add crimini mushrooms, garlic, and shallot. Sauté until mushrooms are tender, about 6 minutes. Transfer mushrooms to bowl and set aside. Add wine to skillet. Boil until reduced to 1/2 cup, about 3 minutes. Add reserved 1/3 cup chopped porcini mushrooms, reserved mushroom soaking liquid (leaving any sediment behind), 2 cups stock, and degreased pan juices. Bring to boil. Reduce heat to medium-low and simmer to reduce slightly, about 10 minutes.
Add cream and crimini mushrooms to skillet. Mix 2 tablespoons water and cornstarch in small bowl until smooth. Whisk into gravy. Continue to simmer until reduced to desired consistency, whisking occasionally, about 5 minutes. Mix in parsley and mint. Season gravy to taste with salt and pepper.
Oatmeal Protein Pancakes
These oatmeal pancakes are packed with protein and fiber. The cinnamon gives this recipe a warming element and the local honey is a good way to boost your immune system during the changing of the seasons.
Makes 2- 3 servings
- 1 c. old fashioned oats
- 1/2 c. fat-free cottage cheese
- 8 egg whites
- 2 tsp. vanilla
- 1/2 tsp. cinnamon
- 1/2 tsp. pumpkin pie spice
Heat griddle to medium high heat and coat with coconut oil. Combine all ingredients and blend with an immersion blender until a smooth batter forms. Pour or scoop batter onto griddle in round pancake-like circles. Let cook until tops of the pancakes begin to bubble and then flip and let cook until they’re no longer doughy in the middle and slightly brown on both sides. Top with local honey, nutmeg, or fresh fruit.
By: Colleen Bunker, LAc
I treat a lot of chronic back pain in my practice and more likely than not, the pain didn’t start with a specific injury. In many cases, the pain started with a tight achiness that just gradually got worse over the years until that fateful morning when they simply bent over to tie their shoes or sneeze and Bang! their “back goes out”. They limp into the clinic and hopefully, with the help of acupuncture, massage and chiropractic treatment, the acute pain is relieved. Unfortunately, it often only temporary relief until the next time they sneeze wrong or lift something “they shouldn’t have”.
That’s why I was so glad to have discovered Esther Gokhale’s book, 8 Steps to a Pain Free Back. Esther’s premise is that most chronic back pain simply stems from poor posture and that by following her protocol, you can correct your posture and therefore end chronic back pain. Esther traveled the world and closely studied cultures that don’t suffer from back pain and found that it was correct posture that allowed them to use their backs, often for many hours of manual labor, without pain. This isn’t a book about exercises that you do for the rest of your life to manage symptoms, it’s about learning how to sit, stand, walk, sleep and lift in way that corrects and then maintains proper spinal alignment. And then you just live it. This is a very inspirational book, and if followed, can be curative of most chronic back pain. This book is very easy to follow, with lots of good illustrations and beautiful pictures of people around the world with excellent posture. Esther has a great website with lots of resources and lists locations for free monthly demonstrations here in Portland. I highly recommend this book!
Buckwheat Crepes with Pears, Arugula, Hazelnuts and Balsamic Caramel Sauce
By: Christine Stecker
Crepes are one of my favorite meals to have with a gathering, as all the fillings are really the best part and they accommodate the savory and sweet eaters alike. Buckwheat is an excellent flour to use for added protein, fiber, magnesium and B vitamins. In fact it’s a seed rather than a grain making it gluten free and low-glycemic. Buckwheat has a nutty and hearty quality that I like in baking but it can be quite dense, which is why I love it in this crepe recipe, as it gives the crepes a sturdiness that allows robust flavors in the filling without losing the container. I highly recommend these with lox and cream cheese or prosciutto and blue cheese, or for a savory meets sweet as in this a pear, arugula, toasted hazelnut and a balsamic caramel syrup filling.
Yield: 6 large crepes
- 2 eggs
- 3 tablespoons butter, melted
- 3/4 cup milk or milk substitute
- 2/3 cup buckwheat flour
- 1/3 cup white flour or gluten free substitute
- 1/2-1 cup water
Whisk wet ingredients together, add dry ingredients in thirds. Mix thoroughly, batter should be thick and sticky. Then add small amounts of water until the batter reaches a thinner pourable consistency. Refrigerate for 1 hour and up to 48 hours before cooking.
Balsamic caramel sauce:
- 1/8 cup balsamic vinegar
- 2 tablespoons sugar
- zest from 1 lemon
- 2 tablespoons butter
Add lemon zest and balsamic in a small pot on medium low heat for 5 minutes, add sugar and keep slightly above simmering for 10 minutes stirring continuously. Add butter and stir until fully incorporated. Finally, add a bit of water if necessary to pour like syrup.
- 1/2 cup chopped hazelnuts, toasted
- 2 pears, sliced thinly
- 2 cups arugula or spinach
Northwest Kale Salad with Goat Cheese and Hazelnuts
By: Mary Warrington
- ⅔ cup hazelnuts, halved
- 1 large bunch of kale (6-8 cups torn leaves, stems removed)
- ⅓ cup olive oil
- 1 large (fist-sized) beet, uncooked
- 2 large carrots
- ⅓ cup hemp hearts
- ⅔ cup dried sour cherries
- 1 Tbsp plain yogurt
- 2 Tbsp apple cider vinegar
- 2 Tbsp fresh lemon juice
- 4 oz chevre, crumbled
- Preheat the oven to 350 F. Spread the hazelnuts in a single layer and bake for 7-9 minutes, or until fragrant. Don’t burn them! Remove from the oven, and set aside.
- Cut the kale into small pieces (smaller than dimes). In a large bowl, combine the kale with 1 tsp of the olive oil. Using both hands, reach into the bowl and squeeze/massage the kale. Work with it for about 2 minutes, or until it has noticeably softened in your hands.
- Grate the beet and both carrots with the large setting on a box grater. Toss, along with the hemp hearts and cherries, into the kale.
- Combine the remaining olive oil with the yogurt, apple cider vinegar, and lemon juice. Toss with the salad, then top the salad with the hazelnuts and goat cheese.
- This salad can be made a few hours head of time, and stored in the fridge.www.thekitchenpaper.com/northwest-kale-salad-with-goat-cheese-and-hazelnuts
By: Colleen Bunker, LAc
Fermented vegetables are easy to make, very nutritious and supply the gut with tons of beneficial bacteria that support our intestinal flora, improve digestion and nutrient absorption and boost immunity. Here is the first kimchi recipe I tried, from Sally Fallon’s book Nourishing Traditions. There are many variations of kimchi and a wonderful world out there of other ferments. If you get inspired, you can check out Wild Fermentation and The Art of Fermentation by Sandor Elix Katz.
- 1 head of nappa cabbage, cored and shredded
- 1 bunch of green onions, chopped
- 1 cup of carrots, grated
- ½ cup daikon radish, grated
- 1 tablespoon freshly ginger
- 3 cloves garlic, peeled and minced
- ½ teaspoon dried chili flakes (I often use fresh peppers from the farmers market in varying degrees of hotness to suite my tastes)
- 1 tablespoon of sea salt (I use Celtic sea salt – it’s lower in sodium and high in other beneficial minerals)
- 4 tablespoons of whey or you can use an additional tablespoon of salt.
Put all ingredients in a bowl and pound with a wooden pounder or meat hammer to release their juices. Place mixture in a wide-mouth mason jar and press down firmly until juices come above the vegetables, leaving an inch below top of jar. Cover tightly and keep at room temperature for about 3 days before putting in the fridge. Simple! Enjoy!*Whey
- Cheese cloth
- Fine strainer
- Large bowl or pot
- 1 quart of whole milk organic yogurt
Line strainer with 2 layers of cheese cloth and set over a deep bowl or pot. Put yogurt in strainer and leave to drain. I just put whole thing in the fridge and come back later. The liquid that drains off is whey, full of beneficial lactobacilli bacteria that will inoculate your ferments and give them a jump start the fermentation process. It will keep in the fridge for months and can be used to soak grains also. The remaining yogurt is now Greek style yogurt or yogurt cheese. YUM!
Activities of Daily Living
By: Erin Rose Turner, LMT
Here are some thoughts I’ve compiled from a few years of listening, observing and working with the healing of “Repetitive Use Injuries” and their related actions because, any time we bring a new and consistent posture/movement into our daily lives, it’s a good idea to consider a few important points:
1. Diversity of use keeps the whole joint active and lubricated. Change up the way you hold and move things.
2. When putting pressure in toward a joint, make sure to flex the muscles that surround that area first, and actively use them to guide your body though the movement, to avoid over exerting the less-flexible ligaments and tendons affected.
3. Recognize when you have an activity that is so repetitive it could harm your joints if performed carelessly so that you can be proactive, intentional and strength building in the process; instead of injurious.
4. Remember that stretches and exercises have many different applications and desired outcomes. For example, there is “Athletic” stretching for paced progress/deadline based-goal reaching and, there is “Recuperative” stretching for recovery and gentle, body-led progress. One is for healing and the other is for strengthening. Both are an important part of wellness but, are best used at different times.
5. With cooling temperatures this winter, even the most limber person experiences a decrease in flexibility if not deliberately warmed up. Give your muscles time to ease into to any repetitive efforts you’ll be making. Even if your day includes 2-3 hours of commuting, consider 3-5 minutes of medium-depth stretching (every hour or so) to build a healthy rhythm of joint lubrication and muscular flexibility into your lifestyle.
6. Stay hydrated with water and tea. Coffee and juice aren’t enough to fully hydrate you. We all need water throughout the day.
With these 5 simple steps, you’re directly supporting your own injury prevention, improved circulation and decreased muscle aches; all very good things. Happy Healing.
By: Erik Cannard, LMT
Here in the Pacific Northwest, the early days of spring and their occasional sun-breaks are the perfect time to head outside and get as much gardening done as possible. I tend to see a lot of people developing low back and hip pain from overwork during this time. The longer lasting of these aches and pains can often be traced to one muscle in particular, Quadratus Lumborum (QL). QL is a roughly rectangular muscle that attaches to the tiny 12th rib, the sides of several lumbar vertebrae and to the top of the pelvis. It is just behind the infamous psoas and is the deepest muscle to still be located on the “back of the back.” While its biggest movement is probably side-bending, I find the QL’s most important function is assisting with the regular stability of our lumbar spine. It holds everything in place really well.
Bending over in the yard for hours at a time pulls QL taut as it balances the spine. These taut muscle fibers will often cause pain to manifest across the hip and buttock as well as the low back area itself.
Massage geared toward the QL usually starts with slow fascial techniques to soften up the surrounding “gristle.” Work will also be done from the side toward the spine instead of top down to create the idea of space between the muscle layers. I typically use some friction across the fibers of QL to encourage circulation and keep everything moving, giving the cells in the area an opportunity to heal and reset. Usually, some side stretches in the days after massage can help maintain the relief of the work itself.
Just knowing that working in such a small area of the back has the potential to give people so much relief makes Quadratus Lumborum one of my favorite muscles.
Pesto Baked Salmon
By: Christine Stecker
- 1 large zucchini
- 4 tbsp fresh basil, spinach or kale pesto – divided (click links for recipes)
- 2 (6 oz) filets of fresh salmon (skins removed)
- 2 cups cherry tomatoes
- 4 cloves garlic
- 3 tbsp olive oil
- 1 tbsp balsamic vinegar
- ¼ tsp black pepper
- 2 tbsp fresh basil (chopped)
1. Preheat the oven to 400° F.
2. Spiralize the zucchini into noodles.
3. Press the zucchini noodles between two paper towels to get some of the moisture out of the zoodles.
4. Toss the zucchini noodles with 2 tbsp pesto.
5. Divide the zucchini noodles between two foil baskets.
6. Place the salmon on top of the zucchini noodles, then spread 1 tbsp. of pesto on each salmon filet.
7. Add the cherry tomatoes, garlic, olive oil, balsamic vinegar, black pepper and basil to a large bowl and toss.
8. Spread the cherry tomatoes around the salmon in the foil baskets.
9. Place the foil baskets on a rimmed baking sheet and into the oven for 20 minutes.
10. Remove from the oven and serve.