Corn Nixtamalization Recipes and Recommendations for Efficiency

By Laura Killingbeck

There’s nothing like the smell and flavor of real corn, baked into cornbread or roasted on a skillet as a tortilla. Corn has been grown and eaten in these ways for thousands of years throughout the Americas. Unfortunately, in many areas, genetically modified, chemical-dependent corn monocultures have given this plant a dicey reputation. But older corn varieties, grown organically on small farms and cooked using traditional methods, are a beautiful expression of corn’s real and wonderful legacy in the human diet.

Many small farms are able to integrate some type of field corn into their planting rotations. This corn must be grown to maturity, dried, husked, and shucked before the corn is ready to enter the kitchen as a sack of dry corn kernels.

Once the corn is in this form, it requires further processing. At this point your two options are to grind it into flour, or nixtamalize it into a dough often referred to by its Spanish name, masa. Nixtamalization is a process of cooking the corn in an alkaline substance, usually hardwood ash or lime. This removes the pericarp (seed husk) of the kernel, which is unpalatable. Mature corn pericarps also inhibit the absorption of niacin in the human body. When people eat large quantities of mature corn without nixtamalization, they can suffer from serious nutrient deficiencies. Nixtamalization also changes corn’s consistency in a way that is essential for certain recipes like tortillas. For these reasons, we generally nixtamalize whole corn before using it as food.

Below is the wood ash nixtamalization recipe and cornbread recipe we use at Round the Bend Farm in Massachusetts. For a nixtamalization recipe using lime, as well as a traditional tortilla recipe, please see this article in the Tico Times.

Nixtamalized Corn with Wood Ash

Any wood ash used in this recipe should be hardwood, with no residues from toxic materials or construction waste. Different types of woods burn into different qualities of ash. You can research the ideal wood type growing in your area, or try what you have from your wood stove.

At Round the Bend Farm, we use a variety of hardwoods sustainably harvested from the property. We burn this wood during the winter in a wood stove, and the ash falls below the stove into a tray. When the tray is full, we remove it and pour the ash through a fine sifter into a five gallon bucket. We store this for use in nixtamalization. The alkalinity of your wood ash will vary depending on the type of wood that made the ash. This is a conservative recipe that calls for a lot of wood ash—you very well may be able to try a few batches and find that you can use less ash.

This recipe makes 15 cups of whole corn. You can reduce or increase the ingredients within their ratio as necessary.

Ingredients:

15 cups whole, dry field corn

15 cups hardwood ash, sifted

Water

Instructions:

DAY 1

  1. Rinse the corn thoroughly in water. Remove any particles, floating pieces, dirt, or corn silk.
  2. Cover with at least four inches of water and let soak 12-24 hours in a covered pot.

DAY 2

  1. Drain the corn, rinse again, and add nine liters of water. Mix in hardwood ash.
  2. Put the corn and ash water on the stove and bring to a boil.
  3. After the corn reaches a rolling boil, reduce the heat to a strong simmer and cook 30-60 minutes, until the corn is tender and skins are separating and dissolving away from the kernels. The corn should be easy to bite into, but still have a bright white point in the center. The kernels should be firm and intact with the germ and tip still present.
  4. Take the corn off the heat and let it rest for at least one hour.*
  5. Drain the corn into a sturdy metal colander and rinse well with water. You need to make sure all the ash is rinsed off of the corn—otherwise the final product will taste sharp and chalky. Rub the kernels between your hands and/or against the holes in the colander to remove all the clear kernel skins. Again, use plenty of water. Once the corn is thoroughly rinsed and cleaned, it is called nixtamal. When you grind nixtamal, it forms a dough which is often referred to as masa.

*We have tried many variations of this resting time, including letting it sit overnight, or not resting at all. Letting the corn rest in the alkaline solution after boiling is thought to further transform the starches and give the tortilla a better structure. Do what works best for you.

Uses:

Nixtamal can be used whole in soups, casseroles, salsas, and side dishes; it can be ground for tortillas, corn crusts, or made into cornbread, polenta, tamales, or atole. When stored in consistent, good quality refrigeration, whole or ground nixtamal keeps for up to a week.

Grinding Nixtamal into Masa—Tools and Scale

The simplest way to grind nixtamal into masa is with a Corona Hand Mill. This is a basic, widely available plate mill that crushes the corn into a fine paste. This works well on a small scale.   It can work fine on a larger scale if you are willing (and able to) invest the time and labor into hand grinding.

At Round the Bend Farm, we have been using an electric Fabio Leonardi Tomato Miller to grind nixtamal into masa. This machine was originally designed to process tomatoes into sauce, but it also works to pulp and separate other soft cooked fruits, vegetables, legumes, etc. For medium and large batches, this machine is much more time efficient than using the hand mill. However, it does take more effort to put together, clean, and break down than the hand mill, so for small batches (say a gallon or less of corn) the hand mill would be my first choice. For everything larger, I would use the Fabio.

I have not yet read of anyone else using this machine for nixtamal. One very, very important factor in the use of the Fabio for grinding nixtamal is that the corn MUST be cooked softer than you would normally cook it if it were to be ground in the Corona Hand Mill. Each kernel must be soft, with no white spot in the center. If it is too firm it will clog the machine, which is very difficult and time consuming to unclog. I have not personally noticed any disadvantages to “overcooking” the corn for use with the Fabio. Within the tradition and literature of corn nixtamalization, it’s often noted that proper cook time—specifically not under OR overcooking—is essential to the formation of proper dough elasticity for tortilla masa. However, this has not been a problem for us so far using this method, and we get fragrant, flexible tortillas.

There are other electric wet mills on the market, but I have not used these so I cannot comment on them here. The scale of your grinding tool is a primary consideration for realistic utilization of nixtamal.

Nixtamalization and Efficiency

So, you’ve probably noticed by now that nixtamalizing and grinding corn is a bit of work. However, when you consider the full spectrum of post-harvest processing for other grains like wheat, rye, etc, corn is really probably one of the easier grains to process on a home or community scale.

Whether you are nixtamalizing corn at home or for a restaurant or larger organization, it is essential to manage efficiency of the process. Otherwise, it will simply be too labor intensive (expensive, difficult, and/or frustrating) to include in your basic pantry. The ways to manage efficiency of nixtamalization are:

  1. Investing in the right scale of grinding equipment to fit your needs—hand or electric, large or small.
  2. Cooking and grinding the corn in large batches. You can batch up to the size that will be eaten within a week if you are refrigerating the nixtamal, and much longer if you are freezing or drying it. My own experience is with weekly refrigeration. If you do this whole process just for a single meal, you will probably give up on corn! But if you do the process once and use it for many meals, it’s worth it.
  3. Making nixtamal and masa consistently (say, once a week every week, or once a month every month) in order to build skill and rhythm with the process, as well as to most effectively incorporate corn into reliable dishes that you enjoy and look forward to.
  4. Honing your corn variety for storage, flavor, and ease of nixtamalization. Corn varieties respond to nixtamalization in very different ways—some take a short time to shed their pericarps and soften, others take hours. These differences are also affected by how the corn was stored. You ideally want to grow or source corn that responds well to nixtamalization, and keep growing and sourcing this same variety in the long term. I have found that buying dry corn from different farmers yields extremely different cooking scenarios, masa consistency, and flavor. You want to hone this to make it better and more predictable.
  5. Considering easier post-nixtamalization corn recipes. Bless the hearts of Latin American women everywhere who have long made individual tortillas and tamales from nixtamalized corn! These are amazing foods and worth making. They also take a lot of skill and practice, and are time consuming to produce post-nixtamalization. There are other traditional recipes like cornbread (or in Latin America, variations of tamal asada or pozole) that are easier to make, especially when you are starting out with nixtamalization. They are also delicious.

As always, if you live in an area with an ongoing tradition of nixtamalization and utilization of corn, go visit the folks who are doing it and check out their process! This is the best way to keep local food traditions and local plant varieties alive and thriving.

Honey Gold Cornbread Recipe

This is a recipe I developed at Round the Bend Farm, and it is our base recipe for cornbread made with nixtamalized corn. It’s easy to make and responds well to added ingredients and variations (see bottom of recipe). It is a thick, cakey cornbread.

Makes one 9-inch pie pan.

Ingredients:

3 cups masa (fresh ground nixtamalized corn)

2 eggs

2 tsp baking powder

1 tsp sea salt

¼ cup honey

½ to 1 cup milk (quantity is variable based on moisture content of masa—start with ½ cup and increase from there)

¼ cup butter or lard, melted

Instructions:

  1. Preheat oven to 425 F
  2. Mix ingredients together until fully combined. Batter should be thick but pourable.
  3. Grease a 9-inch pie pan and pour in the batter.
  4. Bake until firm in the center. Moisture content affects baking time—check after 20 minutes, but you may need to bake for longer.
  5. Cool before cutting. Serve plain, or with melted cheese or jam.

Optional Variations (tested and approved!):

–Add ¼ tsp ground nutmeg

–Add ½ tsp dried sage

–Add 1 cup caramelized onions

–Add 2/3 cup finely chopped, cooked bacon; use the bacon fat from cooking as your lard in the recipe

–Replace 1 cup of masa with 1 cup of acorn flour, and add ¼ cup ground

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Gardening with a Spoon

By: Nilsa Garcia-Rey

I first started gardening with my grandmother in the Bronx where she lived with my grandfather in Kingsbridge Terrace. They lived in a fine old apartment house made of fieldstone that faced the Hudson River. The building may have once been a grand stone mansion, because it also had a nice sized backyard shaded by tall trees where my grandmother had several small garden beds mostly with herbs. She also kept box turtles there that she would bring back from visiting us in “the country.”

Our family had moved from Queens to Croton-on-Hudson where we lived in a newly built house on an acre of land, 4 miles from the village in a woodsy setting on Mt. Airy. Croton was famous for its Dam, the second largest “handmade” structure in the world after the Pyramids of Egypt according to local lore, built by Italian masons in the early 20th century, that held the water supply for New York City in a large reservoir behind it. Croton was also a railroad hub, a major stop on the Penn Central Line, and my father joined the legion of mostly men that commuted to the city every day. On weekends my grandparents would visit us and sometimes we would visit them. I loved visiting them in the big city, a concrete neighorhood with a large public playground and lots of kids. Their neighborhood was in a hilly section of the Bronx and we had to climb long cement stairs to go anywhere. It was such a different world from our quiet life upstate.

My grandmother’s garden seemed haphazard to me and semi-wild, unlike the landscaped yard my parents were carving out of their hillside in Croton, butressed by retaining stone walls my father helped build on the weekends, and lots of evergreen shrubs as was the style in the 50’s. My parents weren’t interested in growing vegetables, that was the domain of first generation immigrants, but they allowed my grandparents to have a small kitchen garden in our backyard, where they grew tomatoes and peppers. Abuela didn’t have many tools, a shovel, maybe a hoe. Her hand tools were all old kitchen utensils, a large spoon and a dull carving knife. I loved helping her dig in the dirt with a spoon that I could easily hold in my small hand. I learned to plant seeds, mostly cilantro and basil and all kinds of beans. I now find it ironic that I first learned about gardening in New York City, even though I lived in a rural setting an hour away. It wasn’t until I left home that I had my first garden, during the “back to the land” years, and I never stopped gardening, whether in a backyard in Cambridge, or a rooftop in the South End of Boston or a plot in a community garden.

I now find myself on this unique and wonderful farm in South Dartmouth where I am growing herbs and flowers, mostly for medicine but also for the many pollinators that are so important to our local eco-system. I came to Round the Bend Farm as a volunteer helping Ashley grow produce, and I fell in love with the land and what they were all doing there. All of our activites are interrelated, all organic waste is composted or fed to the animals.There is great attention paid to what grows wild and naturally and we try to follow the principles of permaculture using no-till methods when possible. As the season finally begins I am excited to be planting new beds of plants I have just learned about. I will experiment and find out what grows and what doesn’t. I will discover which perennials will thrive and come back next year. I wil dig up burdock and dandelion roots to make aromatic decocotions. I will forage for St. Johns Wort in the woods behind the tiny houses. I look forward to sore muscles, a good tan and dirty fingernails. And I still have my grandmother’s spoon.

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An Artist in the Herb Garden

Check out the article by Laura Killingbeck about Nilsa Garcia-Rey and her amazing herb garden at Round the Bend Farm. This article was originally published in the North America Permaculture Magazine 

 

Medicinal Majesty of Stinging Nettles

By: Benoit Azagoh-Kouadio

The springtime turn brings out one of our favorite vernal vegetables at Round the Bend Farm (RTB): Nettles!

Infamous itches, riling rashes, and bristly burns, who does not know the common “Stinging Nettle” from the many motherly admonitions and filial fears it inspires? Here at RTB, we value the lowly nettle for the princely powerhouse of nutrition and medicinal majesty it hides beneath its fearsome bite. Emerging from perennial roots, both cultivated and wild, nettle is one of the first spring herbs to pop from the field, forest and garden. High in iron, protein, potassium, silica, vitamins A, K and C, these spritely spring greens make good eating for just about everything alive — soil, plants, animals …and especially humans! Medicinally, nettles have profound effects on the human body. They work towards reducing inflammation, potentiating the immune system, improving kidney and adrenal function, and aiding the body’s ability to detox. At RTB, we like to see the kitchen as the meeting place of gastronomy and pharmacy, and in that respect nettles are one of our favorite guests.

How does one cook these little green medicine boxes in hiding? Traditionally, nettles are often prepared in the same way as spinach — washing, cooking or drying all being sufficient ways to remove the “sting” and by so render them MUCH more palatable. These two simple recipes below (which we use at the farm) add a new, adaptable and easy-to-do take on this most misunderstood herb.

Nettle Pesto

5 thick, hand-held bunches (approx.) Stinging Nettles, washed and separated from any thick or woody stalks (*) (**)

2-4 Tbs pine nuts, sunflower seeds, almonds or walnuts

1/2 cup olive oil

2 large garlic cloves

Salt, pepper or spices to taste

Instructions:

  • Place all ingredients in food processor.
  • Blend until desired paste-like consistency achieved.
  • Store short term in fridge, or freeze in plastic containers for consumption throughout the year.
  • Use it on everything!

  * Younger plants and new growth are more tender and tasty.

** Feel free to use your inspired creativity to add other early herbs to this mix. At RTB, we have an abundance of the equally virtuous chickweed, and other cool weather leafy greens such as arugula and radish tops could add a piquant blast of pungent flavor to this healthy spread. In the late summer when nettles return, we like to add the last bits of our basil plantings for a more traditional taste.

Nettle Infused Cider Vinegar

A quantity of Stinging Nettle… as much as you can fit*

Organic Unpasteurized Apple Cider Vinegar

Instructions:

  • Fill a glass vessel — at the farm we use 1 qt and 1/2 gallon wide mouth Ball canning jars — as full as you can with fresh stinging nettles [cutting or tearing them may be helpful but no need to worry about removing the stems]
  • Pour the apple cider vinegar into the jar until it reaches the top and the nettles are completely covered.
  • Fasten the lid and leave the jar on a shelf or sill to infuse for at least 1 month.
  • Decant the infused vinegar and use a gourmet touch on all your cooked dishes or as mineral-rich, fortifyingly scrumptious base for salad vinaigrettes.

* Again, feel free to experiment and add other early herbs into the mix. Is that garden tuft of chickweed calling you? Young dandelion greens in the meadow? Onion grass? The first sprigs of oregano and thyme? Why not!

Laura’s Dragonfire tincture

By: Laura Killingbeck
Dragonfire tincture is a blend of three special medicinal herbs–turmeric, tulsi, and black pepper– that work in harmony with each other to reduce inflammation and support the immune system.  Turmeric is used widely in western medicine as well as traditional practices, to treat chronic and acute conditions.  Black pepper increases turmeric’s bioavailability exponentially.  Tulsi, also known as Holy Basil, has also been used medicinally for thousands of years, and is recognized for its ability to reduce inflammation and help the body adapt to physical and emotional stress.
I began growing turmeric and tulsi eight years as part of an organic agroforestry system at Rancho Mastatal Sustainability Education Center in Costa Rica.  I started growing turmeric because I loved its vibrant color, and tulsi and later black pepper because I felt mesmerized by their fragrance and flavors.  I loved these plants and wanted to be around them.  As the years went by, I read more about their incredible medicinal properties, and started using them in teas, salves, and other medicinal preparations.  Dragonfire tincture became one of my favorite medicinal recipes with these lovely plants.
Dragonfire tincture is a made mostly from herbs that I grow organically in Costa Rica, supplemented with herbs from other organic growers.  I hope to be able to supply all my own hand grown herbs soon for these tinctures.  I dry the herbs in a solar dehydrator and make the tincture in small batches based on standard medicinal ratios.
People take this tincture when they want extra immune support, or to reduce inflammation.  One special benefit of this type of tincture is that its very easy to use and has a longer shelf life than many other types of herbal preparations.  You can keep a bottle in your medicine cabinet and have it there when you need it.

Friendly Dragon Pepper Mixes recipe

By: Laura Killingbeck

Friendly Dragon Pepper Mixes

Most people stock spicy chile powder in the kitchen.  But what about a mild chile pepper powder?  Peppers come in an array of flavors and colors that make delicious, fragrant, powdered spice.

Red Friendly Dragon Pepper Mix

Use any sweet red peppers, like lunch box peppers or bell peppers.  You can use just one variety, or mix and match.

Wash the peppers and remove the stems and seeds.  Chop into pieces one inch or less.  Spread flat on a tray in a food dehydrator and dehydrate at about 125 F for 12 hours or until brittle.  Remove from the dehydrator and put the pieces in a spice grinder, nutrabullet, or other grinding tool.  Grind until powdered.  To get the finest texture, sift in a flour sifter.  Store the pepper powder in a glass jar.  It should retain its color, flavor, and a beguiling fragrance.

Shaun’s Liver Pâté

This dish is a wonderful way to get nutrient-dense beef liver into your diet. Shaun used grass-fed beef liver from Paradox Acres in this recipe. We recommend using a trusted grass-fed source to get beef liver.  Liver is loaded with a wide spectrum of vitamins, minerals, proteins and fat. It is particularly rich in the key nutrients that help keep our brains healthy too.

Ingredients –

1 small head of garlic chopped,
1 medium onion diced,
1 beef liver cut into pieces,
3 tablespoons of fresh rosemary,
1 tsp of fresh thyme (process rosemary and thyme in a food processor or ninja),
1/4 c. Dijon mustard
4 tbs beef tallow ( or butter)

Instructions – 

Heat rendered beef tallow and cook the beef liver. Add in the onion and garlic and cook until soft and herbs (add herbs when the garlic and onion are almost done). When all cooked and cooled slightly place all ingredients in a food processor and add in dijon mustard and salt & black pepper to taste. Process until smooth then put in a glass dish & place in fridge to cool & solidify up.

 

Danielle’s Ratatouille

Check out this yummy dish for all those summer veggies! Our teammate Danielle took a recipe from Gourmet and made a couple alterations to make it more seasonal. We had the pleasure of eating it for lunch last week and were so excited about it we thought we would share it with you all! Give it a try and let us know what you think!


Danielle’s Ratatouille

From Gourmet, june 1991
Serves 4
INGREDIENTS
1 onion, sliced thin
2 garlic cloves, minced
5 tablespoons olive oil
a 3/4-pound eggplant, cut into 1/2-inch pieces (about 3 cups)
1 small zucchini, scrubbed, quartered lengthwise, and cut into thin slices
1 red bell pepper, chopped
3/4 pound small ripe tomatoes, chopped coarse (about 1 1/4 cups)
1/4 teaspoon dried oregano, crumbled
1/4 teaspoon dried thyme, crumbled
1/8 teaspoon ground coriander
1/4 teaspoon fennel seeds
3/4 teaspoon salt
1/2 cup shredded fresh basil leaves
PREPARATION
In a large skillet cook the onion and the garlic in 2 tablespoons of the oil over moderately low heat, stirring occasionally, until the onion is softened. Add the remaining 3 tablespoons oil and heat it over moderately high heat until it is hot but not smoking. Add the eggplant and cook the mixture, stirring occasionally, for 8 minutes, or until the eggplant is softened. Stir in the zucchini and the bell pepper and cook the mixture over the moderate heat, stirring occasionally, for 12 minutes. Stir in the tomatoes and cook the mixture, stirring occasionally, for 5 to 7 minutes, or until the vegetables are tender. Stir in the oregano, the thyme, the coriander, the fennel seeds, the salt, and pepper to taste and cook the mixture, stirring, for 1 minute. Stir in the basil and combine the mixture well. The ratatouille may be made 1 day in advance, kept covered and chilled, and reheated before serving.

Shaun’s reflections on “Food As Medicine” Class

By: Shaun Van Laarhoven

This past winter I had the opportunity to take Jade Alicandro Mace’s, Community Herbalist “Food As Medicine” three-series class held at Blue Dragon Apothecary in Greenfield, MA. In my “chef role” at Round The Bend Farm I try to prepare nutritious meals for folks who live, work and volunteer on the farm. By preparing healthy meals using farm fresh ingredients I am contributing to their overall health and well-being. My intention in taking the class was to learn how to incorporate more health beneficial herbs/ spices into our diets. Some of the methods taught by the instructor were making various teas, bitters, oxymels, herbal vinegars, tonics, and broths. One of the first things we made in class was a bitter that consisted of rum or vodka (can also use apple cider vinegar instead of alcohol), 2 tablespoons of dried burdock, 1 spoon of orange peel and ½ spoon of fennel. It would be ready for use after a month as a digestive aid that one might spray 20-30 in their mouth minutes before a meal or even use it to redirect someone by having them use a couple of sprays.

“Food as Medicine” encouraged participants to intimately get to know various herbs and spices using several of our senses – sight, taste, smell and touch. Fresh herbs such as basil, rosemary, parsley, sage, and thyme were passed around and we formulated our own thoughts about how to describe them and the beneficial effects that they may have on one’s body. Words such as spicy, invigorating, warm, clearing, bitter, sour, cooling, and salivating were used to describe some of the herbs’ qualities. When we tried Shizandra Berries I think our instructor found various our reactions to be pretty priceless as most of us found them to start out somewhat sweet but quickly change to sour and pungent.

Once we spent time with the various herbs/ spices we discussed our findings and what we thought might be their health benefits of them and ways in which we could use them. For example, one might make an oxymel consisting of local honey, apple cider vinegar and chopped fresh rosemary and add it to a salad dressing. Jade shared a recipe of 1 oz. of water, 10 drops of essential oil, mixed with some witch hazel mixed each time and used as a spray as a helpful remedy for migraines and increasing mental focus. We tried several delicious teas one of which was very soothing and considered a heart opening tea. The tea consisted of coriander, tulsi and rose.

Jade shared a number of different recipes that we got to try in class that we found very tasty. The recipes presented were simple and had some flexibility in regards to the exact measurements and even sometimes ingredients used. Jade prepared an herbal spiced ghee made of local honey and powdered turmeric and suggested they be made into small balls which one could just grab one and eat daily. I have made an herbal spiced ghee since I have been back on the farm and adjusted the recipe to not only include local honey and turmeric but also added ginger, cardamom and cinnamon and we have been using it as a spread on bread.

The instructor shared the benefits for our nervous, digestive, cardiovascular, respiratory, reproductive, immune systems. She provided an informative manual for folks as well as several links and hand outs that I plan to use better serving myself and my teammates’ overall well being. I made a list of various fresh items I have access to on the farm and came up with a list of over 36 items that are beneficial to us. I plan to add making tinctures, oxymels, bitters, teas into my repertoire this coming season if not a few more beneficial skills that I can share with folks.

I could continue on writing about all the things learned in class but will end with a few interesting facts: Did you know that anise is 13x’s sweeter than sucrose? Ancient Romans used Cumin as currency; coriander seeds were found as far back as 7000 BC in King Tut’s tomb; that India has some of the lowest rates of Alzheimer’s likely due to their use of turmeric; and that dried herbs are more potent than fresh herbs.

Food Is Medicine – “Beet and Carrot Salad” Recipe- Eating Raw

The days are long and everyone seems to be trying to pack as much as they can into each one. Summer is a very busy time of year and taking advantage of all the flourishing fruits and vegetables can sometimes seem overwhelming. Eating raw can be quick and simple! You don’t even need to turn the stove on so the kitchen stays nice and cool on these hot days. A food is considered raw if it is uncooked or “prepared” below 116°F, anything higher in temperature, food begins to lose its essential nutrients and enzymes.

Raw foods are also extremely high in nutrients such as potassium, magnesium, and fiber. When you increase raw foods in your diet you are lowering your cholesterol and triglyceride levels in the body, which can help reduce your risk of heart disease, obesity and high blood pressure.

One of our favorite raw food recipes is Dr. Rau’s Shredded Beet and Carrot Salad from “The Swiss Secret to Optimal Health”. We discovered this recipe years ago when we began our annual detox and liver cleanse. This recipe focuses on beets and carrots which have natural sugars that tightly bound in their fibers, which get released slowly into your bloodstream. This in turn helps keep your sugar at an even level for hours, giving you extra energy long after a meal! It also staves off hunger pangs with the slow effective release of sugars into your system. So when you are hungry in the late afternoon, instead of going for that cookie or cup of coffee—whip this recipe up and you’ll feel great! Also remember if your poo is a bit pink or reddish from this meal, don’t be frightened – it’s just the beets!

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Shredded Beet and Carrot Salad
4-6 servings

2 small-medium beets

2 large carrots

1 cup of raisins *

1 1/2 tablespoons balsamic vinegar

1 1/2 tablespoons sunflower (or sesame or olive oil)*

1) Peel the raw beets and carrots. Using large holes of a hand grater or a food processor to shred vegetables.
2) Mix all ingredients together and serve right away or store in refrigerator for up to 4 days.

* these are our additions and not to be substituted if you are doing the liver cleanse or detox in Dr. Rau’s book

** Remember in our opinion it is best to have organic or vegetables grown chemical free, like we do at Round the Bend Farm, to optimize your health.