Healthier Homemade Butterfingers « Detoxinista

Healthier Homemade Butterfingers « Detoxinista.

If you like “Butterfingers” candy bars, perhaps this recipe will make your mouth water. 🙂


Southeast Kansas Buying Club

Whole foods for less!

Serving Independence, Kansas

and surrounding areas.

via Healthier Homemade Butterfingers « Detoxinista.


Home Remedies for Colds, Flu and Sore Throats

There’s nothing better on a cold winter day that a hot bowl of soup! Soup also soothes a sore throat like no other. With cold and flu season hitting hard it’s a good idea to put healing foods into our diets, or boost our normal amounts. I’m going to focus on three specific foods and share a bonus recipe for using all three!

Ginger is well-known for various healing properties and useful during: nausea, colds & flu, inflammation and other ailments. There have been many research studies done on ginger which have verified the healing potential packed into this spicy rhizome.
Onions are also superb as healing foods. High in quercetin, onions are useful for coughs and colds as well as more serious ailments such as cardiovascular health issues and osteoporosis.
, that pungent little bulb, packs a punch against viruses and bacteria. With more than 3,000 articles published, garlic is popular for good reason.
Garlic’s major healing component is allicin, which garlic and onions both contain. “In a 12-week, double-blind, placebo-controlled study, allicin powder was found to reduce the incidence of the common cold by over 50%.”

Here’s a tasty soup that incorporates all three: Chinese Cabbage Soup.Homemade Chinese Cabbage Soup.

Homemade Chinese Cabbage Soup.

Chinese Cabbage Soup

5 qts water
1 pound round steak diced, grass-fed if possible (or meat of your choice)
1 small organic onion, finely chopped
3 Tbs finely diced fresh ginger root
3 organic cloves garlic, diced
2 organic carrots, shredded
2-3 pounds organic Bok Choy (you can substitute, Japanese cabbage or green cabbage) thinly sliced. (I sourced some locally grown bok choy!)
6-8 baby Portobello mushrooms sliced. (I ordered through our buying club!)
1/4 cup Braggs Liquid Aminos
Salt to taste (I use pink Himalayan salt)
Crushed red pepper to taste
Bring water to boil in large stock pot. Add diced beef, be sure to throw in any fat trimmings or bones (if you have some) to add flavor and nutrition, these can be removed before serving. Add onions, garlic, ginger and carrots.
Simmer for 30 minutes.
Add cabbage, mushrooms, salt, and pepper flakes and simmer for 10 more minutes, or until cabbage appears wilted. Stir in aminos right before serving.

This makes a savory and delightful broth based soup that’s soothing and filling. The broth alone is wonderful for those with sore throats or unable to eat a full meal. A perfect between meal snack as well.

For other helpful home remedies check here.

Southeast Kansas Buying Club
Your local whole foods resource.
Serving Independence, Kansas
and surrounding areas.


Photo Credit: Agricultural Research Service, the research agency of the United States Department of Agriculture, with the ID K7252-65

Our favorite and most plentiful fall fruit~apples. We eat a lot of apples in our house, they are my children’s favorite fruit for snacks. Organic apples are our preferred choice and we order them from both UNFI/Albert’s Organics and Azure Standard.

Here’s a few yummy seasonal recipes for your apple supply, from the main dish to the dessert. Perhaps you’ll find a new fall favorite here!

Baked Chicken & Apples
Apples pair well  with many meats, chicken is my favorite.

Healthy “Caramel” Apple Dip
This recipe comes highly recommend by club member Elizabeth M.*

Baked Apple-Cinnamon French Toast 
I love a good stuffed french toast and this one sounds delicious!

Cabbage Salad with Apples and Walnuts
There’s a lot of options for this salad!

A delightful dessert for a cool evening!

Apple braid
A lovely braided bread stuffed with apples. This would make a wonderful hostess gift for your next party!

Baked Apple Shells with Ice Cream & Caramel
A friend* of mine found these little delights on Pinterest. Simple in preparation and beautiful in presentation, try these little gems out next time you host dinner.

I hope that you will try out a few (or all) of these apple recipes this fall. Be sure to let us know how they turned out!! Happy Fall Ya’ll!

*Thanks to Elizabeth and Debra for the inspiration!




Cooking Traditional Foods

By member Brandi Monson

Have you read Nourishing Traditions yet? That’s the book that started me down my whole traditional foods,/fermented foods journey. It’s very informative and inspiring. But I’ll admit that after I read it, I was a bit overwhelmed at making these sort of changes to our diets.
Cooking traditional style foods can be intimidating to those who are just starting out or who are lacking in the culinary department. Also for moms who are just busy, this style of cooking does take longer. BUT there is help for those of you who feel this is too daunting to take that first step.
There is a blog called Cooking Traditional Foods and right now they are hosting a giveaway for  a free year of Menu Mailers and the Recipe Archive. This is a generous giveaway and a great value! I’ve subscribed to KerryAnn’s menu mailers in the past (and I really need to again!) because she not only makes cooking traditional style fun and easy, she does all the leg work of making out your shopping lists for you. She even gives you reminders about taking out your meats to thaw, or soaking your grains/beans. It’s great for those of us who easily get sidetracked.

The other bonus with these mailers is that KerryAnn always puts in gluten-free, casein-free options with each meal. And for those who don’t eat pork, she offers easy substitutions there too! It’s great!

“CTF has the longest running Traditional Foods Menu Mailer on the internet. KerryAnn Foster, the mailer’s author, has over nine years of traditional foods experience and is a former Weston A. Price Foundation chapter leader. Founded in 2005, CTF helps you feed your family nourishing foods they will love. Each mailer contains one soup, five dinners, one breakfast, one dessert and extras. You can learn more about our Menu Mailers at the CTF website. For a free sample Menu Mailer, join our mailing list. You can also join our forum to chat with other traditional foodists and learn more.”

I encourage anyone who is even remotely interested in doing something positive and life changing with their diets to try out CTF menu mailers. Ask for your sample today!

Herbal Tinctures

~by club member Brandi Monson.

Have you ever wanted to learn how to make your own herbal tinctures, but think it was too hard or time-consuming? Well I’ve got good news for you! Making an herbal tincture is one of the easier things to do!

There’s a few preparatory steps that will probably take more time than actually making the tincture though, like going to your local liquor store to buy some high-proof vodka (100 proof) or everclear.  And of course procuring your herbs. If you’re using purchased herbs, simply get your herbs and cut open the bag. If you have to harvest your own herbs then this of course will take longer but may yield you a higher quality product besides yours sense of accomplishment of having made your tincture from scratch!
I have made many herbal tinctures in the past and it’s simply filling your  mason jar half full of your herb, filling with the menstruum (the vodka or sometimes vinegar), stirring, and letting it macerate for  4-6 weeks, depending on your herb type (roots take longer than leaves).

Food Matters has a great instructional video on making herbal tinctures. There’s written instructions too if you can’t access the video.  Show your tincture some love and give it a shake once in a while it’s macerating.

Another site suggest making tinctures based on moon cycles to get the best quality tincture. The new moon is the suggested starting time and makes it easy to remember when your tincture is finished, on the next new moon! Then all you have to do is strain our your herb, re-bottle and store in a cool, dark place.

Black walnut tincture is a great one to have on hand for a variety of uses, mostly when I think of black walnut I think of killing parasites. Here is a list of uses for black walnut tincture.  Since the black walnuts are already dropping from the trees here locally, this would be a good time to consider making your own black walnut tincture. Remember, tinctures keep for years if stored in a cool dark space. In theory, you can make enough tincture to last a decade in only one season.

To make black walnut tincture, you use the green hulls. So you must harvest your walnuts while the hull is still green. You’ll want to wear gloves unless you want you hands stained for the next moon cycle! Here’s a great instructional on making black walnut tincture in print.

If you’re extra hardy and want to further the process then crack those shells open after you’ve harvested your hulls, and harvest the tasty meats. Just be prepared for a fight. “Harvesting, hulling, cleaning, and cracking black walnuts requires considerable labor and patience.”  This site suggests soaking the nuts in order to soften the very hard shell.

If anyone wants to make black walnut tincture and doesn’t have any walnut trees you’re welcome to harvest some of mine. We have two large walnut trees and there’s plenty of green hulls out there right now. Although they are dropping fast. I’m not sure they will wait two more weeks to the new moon though.

I know that some of you have been wanting to make your own tinctures, so go ahead and give it a try! It’s easier than you think.

Brewing My Own Ale (ginger that is)

So I gave the previous recipe a try, and the verdict is~I love it! Very tasty and healthful. I’ve shared the recipe with several people (besides all of you!) and hope that everyone gives it a try.
Fermenting is fun, but it’s usually a bit of work. This recipe is so simple, it doesn’t get any easier folks!
Look closely and you can see the tiny bubbles formed at the top of the jar.  My third batch which is brewing right now, I’m going to experiment with bottling and leaving out another day in order to increase the carbonation.

This slideshow requires JavaScript.

Home Brewed Ginger Ale

By Brandi Monson

Forgive me for my two month absence, a nasty virus did a number on my computer, but a loaner has me back in the swing of things while my CPU is in “the shop”.

I’ve blogged about fermented foods in the past, they are full of healthy probiotics which are great for your gut! But the benefits don’t stop at your mid-section, your emotions can benefit too! Research is connecting the brain to the gut, recently Science Friday reported this:

Reporting in Proceedings of the National Academy of Sciences, researchers write of reducing anxiety and stress in mice by feeding them a probiotic-laced broth. Study author John Cryan discusses how the gut influences the brain, and whether the same might hold true in humans.

I think that almost every human being that has ever reached for comfort foods in the midst of a crisis understands that the gut is intrinsically linked to the brain and emotions! But sometimes Science is slow to catch on.

The Healthy Home Economist has a great recipe for fermented ginger ale. Check it out! Think I’ll give it a try, I’ll let you know how it turns out! Perhaps it will give me a much-needed ‘mood lift’!


Better than Fireworks Raspbery Sorbet

By member Brandi Monson

Old Glory on Independence Day

We celebrated Independence Day with a bonfire and wiener roast. Our family came to our house for the festivities. We had the usual picnic fare: potato salad, pea salad, cole slaw, and all the trimmings. For our dessert, I decided that a frozen concoction was in order, after all, it was hotter than a firecracker and we needed something refreshing! I had 2 pints of  freshly picked & frozen raspberries from Mitchell Family Farms in the freezer, so whatever I made had to include these lovely berries! So I grabbed the trusty ice cream freezer, blender and those raspberries and went to work!

Raspberry Sorbet

2 pints frozen raspberries
1 can frozen apple juice concentrate
1 quart almond milk (you could use only juice, but we liked the creamy texture the almond milk provided)
[I made this in two batches then poured into the ice cream freezer.]

Place 1 pint raspberries, 1/2 can frozen apple juice concentrate and 2 cups almond milk into the blender. Blend until well combined. Pour into the cylinder of your ice cream freezer.
Repeat with remaining ingredients and pour into your freezer.
Load your freezer with the cylinder,  ice and rock salt, then plug it in. Our freezer doesn’t have an automatic shut off, so I just had to monitor it until it froze up enough to drag the motor down. I placed the sorbet into the freezer until we were ready for it.

The verdict…. Delish! Everyone enjoyed it. The raspberry taste was over the top, the flavor I feel was only enhanced by the very fact that I picked them myself (with the help of my daughter) at a local farm, grown the right way!

A quick and simple dessert that everyone will enjoy!

Easy Make-Ahead Breakfast Idea

By member Brandi Monson

Over at Making Home Work Blog there’s a great idea about making your own instant oatmeal packets. If you’re like me, you’re always looking for quick, easy & healthy breakfast ideas!
Although the suggested method is microwaving, if you’re like me and don’t use/own one, I think that warming almond milk would be pretty simple. Or you could try adding a couple of tablespoons of dried milk or milk . and using hot water.
These would be great for travel too! With two long trips coming up in June I think that I’ll be giving this a try.
Making Home Work is a blog about work-at-home moms and how they manage. I help contribute to this blog and share thoughts of work, home, encouragement and recipes from time to time, check it out!

Iron Rich Green Smoothie

Contributed by Club Member Elizabeth Murray

When my little boy was 12 months old, he had a blood test to check for various things. The results came back with low IRON; the Doc prescribed over-the-counter iron drops. Well, me being me, I didn’t want to go that route first. I wanted to try diet first, then if that didn’t work, I’d do the supplements. In the past, I had made fruit smoothies frequently, then got out of the habit. Well, I decided this would be a good time to get back in the habit and this time make then green smoothies! So, I looked around for recipes and tried several different things. I ended up with the following mix of several recipes for our morning green smoothies. The Vit. C from the orange helps with the absorption of the Iron from the Blackstrap Molasses, hempseeds and spinach.


Smoothie, before...

Smoothie, after.



High Iron Orange Creamsicle Green Smoothie

1/2 cup raw cashews

1 cup orange juice (I have used almond milk or water before, but the orange juice gives it more of an orange flavor)

1/4 cup hempseeds (3 tbsps. has 11 g protein, and 16% DV of iron)

2 tbsp. blackstrap molasses (1 tbsp. has 20% DV iron)

3 tbsp pure maple syrup (to taste, use more or less depending on how sweet you want it)

6 oz. yogurt (I use soy vanilla or plain, you can use dairy yogurt)

Put all these into blender and begin blending to crush the cashews, until it is creamy and smooth (this will be several minutes in a regular blender, less in the Vitamix that I wish I had!)

Then ADD (with blender still running):

1 orange, peeled

1 banana, peeled

25-35 spinach leaves (depending on size of the leaves); you can also use kale or other greens…should be about 2 cups greens in all.

Continue blending until the greens are well blended and the resulting smoothie is a nice light green. Then add about 5-6 ice cubes and blend until they are mixed in. Then enjoy!


Blend until smooth in texture and uniform in color.



This recipe makes two large servings (adult size, so could be 1 adult, 2-3 kid servings) Each adult serving contains: 54% DV iron, 19 grams protein and around 500 calories. It’s enough to get me through the morning without needing anything else! Great way to start a day! And the follow up blood test showed much improvement in his IRON levels. Doc said to ‘keep doing what you’re doing’. So Kudos to Green Smoothies!!


A lovely way to start the day!