The Forest Farmers Market opens April 27,2013 through October 26,2013 8a.m. – 12 noon. Holiday Markets November 16th & December 14th. Looking foward to seeing you each Saturday. The Market is now a Virginia grown, producer only market. Remember to: BUY LOCAL

2 c. fresh collards, chopped

2 c. fresh kale, torn into bite sized pieces

3 carrots, sliced

1/2 c. green cabbage, sliced or chopped

1 cup chopped fresh cilantro and/or parsley

2 shallot bulbs, separated and chopped

5 cloves garlic, minced

1/2-1 inch piece of ginger, minced

 vinegar

Herbs and seasonings as desired:

 rosemary

fresh sage leaves

red pepper flakes,

crushed sea salt &  pepper

curry powder

Italian seasoning

tamari or soy sauce

1. Clean off bones and add to pot with enough cold water to cover bones

2. Bring slowly to a boil. Turn heat to low and add ginger, garlic, shallots, and vinegar

3. Cover and simmer for 6 hours.

4. Allow to cool, and place in refrigerator overnight for excess fat to congeal; you may want to get your hands dirty and fish out any cartilage and fat still stuck on the meat at this point.

5. On the day that you want to eat the soup, remove the pot form the refrigerator and use a large spoon to scrape off the top fat layer.

6. Place the pot back on the stove and turn to medium high heat. Add vegetables and spices.

7. Cook at a simmer until ready to serve. Remove bones before serving.

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Make sure you read to the bottom for the goodies….. This satisfying soup takes the edge off your hunger and is a great way to get more vegetables into your day. It only has 90 calories per serving, the ingredients are known immune-boosters, and it tastes delicious, too. For the real deal – get a beef shank (organic) and boil for about 5 – 7 hours. Put the ingredients into the broth from that baby and it will fill your tank with awesome immune properties. I add Goji Berry, Astralagus and a little ginger to it for extra boost. The ginger is added because I like to have a bowl in the morning and around noon and my system gets a great charge without the need for coffee etc… (This is like putting a hickory log in a fireplace ~ just pure heat) For men and women who are suffering from stress and experiencing deficiencies like infertility, fatigue, hot-flashes, or erectile dysfunction…it’ s the cure. Have this three times a week starting in October and you’ll probably never catch a cold.

INGREDIENTS

1 tablespoon olive oil

2 cups carrots, sliced 1 cup celery, chopped

1 cup leeks, chopped

1 cup onion, diced

1 tablespoon fresh ginger, minced

4 cloves garlic, minced

1. Coat a large pot with olive oil. Add carrot, celery, leek, onion, ginger and garlic, and sauté for 10 minutes on medium heat, stirring frequently.

2. Add shiitake, parsley, basil and 8 cups of water. Season with sea salt and black pepper. Turn heat to high and bring to a boil, then reduce heat to medium low and simmer for last 20 minutes.

3. Serve in a bowl or mug and garnish with chives. Serves 5. Adapted from a recipe by Jonathan Galland in The Fat Resistance Diet, by Leo Galland MD (Broadway Books, 2005). Want to know WHY bone soup is so good for you. This article leaves no stone unturned. It’s not just for colds and flu ~ it’s for everything every day. Folks who are trying to lose weight or get a handle on their willpower sometimes don’t know what to put into their diet – well, here it is!

http://findarticles.com/p/articles/mi_m0ISW/is_259-260/ai_n10299306/pg_1/?tag=artBody;col1 www.bluecraneacupuncture.com

1 cup shiitake mushrooms, finely sliced

1 cup parsley, chopped

1/4 cup fresh basil, chopped

8 cups water

1 teaspoon salt Freshly ground black pepper, to taste

1/4 cup fresh chives, chopped, for garnish

1. Add bones to stockpot with 1 1/2 quarts of cold water, or enough to cover the bones.

2. Slowly bring to a boil, then turn down and simmer gently

3. Add peppercorns, garlic, onions, and 2-3 teaspoons vinegar

4. Cook half-covered, for a minimum of 4+ hours. Add more boiling water if necessary when simmering, in order to keep bones covered.

5. Skim surface every half hour to remove scum and impurities – do not stir though!

6. Strain, cool broth, and remove any fat that comes to the surface.

7. Prepare carrots, celery, parsley, tomatoes, and potatoes

8. Heat broth, add cut up vegetables, and simmer for 1 more hour.

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Broths are ideal food for us as they are very easy to digest, and our body has to expend very little effort to utilize the nutrients contained within them. Bone broth, in particular, contains an astounding assortment of beneficial factors such as calcium, magnesium, phosphorus, silicon, sulphur, collagen, the building blocks for glucosamine and chondroitin, essential amino acids, and many other highly absorbable nutrients and trace minerals. These are all the basic elements of nutrient dense nourishment. Additionally, the nicest part about getting our nutrients from a natural source, such as bone broth, means that we are also getting any supplemental, perhaps as of yet unknown, co-factors needed to support the digestion, absorption, and metabolism of the primary nutrients. This is especially true for bone maintenance and regeneration.

Our patients utilize this broth when tired and depleted. They make it regularly in the winter time to enhance and insure good immunity. It’s used for conditions like infertility, chronic fatigue, erectile dysfunction, adrenal fatigue, recovery from chemo treatments, or anemia. In short, if your body feels depleted and tired then bone soup is the ticket.…

that’s right…Grandma knew it all along…

Marrow is a key! A unique aspect of bone broth is that it contains marrow, a very nutritious substance rich in omega-3 fatty acids. There are 2 types of marrow in bones, yellow and red. At birth, all bone marrow is red, and as we age it gradually converts to the yellow type until only about half of our marrow is red. In cases of severe blood loss, the yellow marrow can change back to red marrow as needed, in order to increase blood cell production.

The yellow marrow is concentrated in the hollow interior of the middle portion of long bones, and is where lipids and fats are stored. The red marrow is found mainly in the flat bones, such as the hip bone, sternum, skull, ribs, vertebrae and scapula, and in the cancellous (“spongy”) material at the proximal ends of the long bones such as the femur and humerus. Red marrow is where the myeloid stem cells and lymphoid stem cells are formed.

The red marrow is an important source of nutritional and immune support factors extracted in the cooking of bone soup. It contains myeloid stem cells which are the precursors to red blood cells, and lymphoid stem cells, the precursors to white blood cells and platelets. The red marrow produces these immature precursor cells, which later convert to mature cell outside the marrow.

 Red blood cells carry oxygen to other cells in the body

 White blood cells are essential for proper functioning of the immune system

 Platelets are important for clotting

In Chinese medical theory, marrow is considered to be an extraordinary substance that nourishes our deep development, growth, and our

jing. Jing, in Chinese medicine, is akin to our life essence – the reservoir from which we draw energetic sustenance during our entire lives. By supporting our essence with smart dietary choices, we can make sure our reserves don’t easily run low, and that we always have the energy we need to take care of everything that’s required of us in our busy lives.

BONE BROTH

Ingredients:

 Marrow Bones – use only organic, free-range, hormone-free animal bones such as beef knuckle bones or shanks. The femur of the cow is the largest bone and contains the most marrow. It’s my favorite!

 1 – 2 tsp. rice wine or apple cider vinegar or lemon juice (the vinegar/acid helps to dissolve the calcium and other minerals out of the bone)

 Root vegetables and/or any other vegetables for flavor (optional)

 Our favorite is garlic, onions, carrots and green leave vegetables.

 Note: Two good herbs to add for immunity are Goji berries and Astragalus. (get at health food store)

Place bones (and vegetables if you are using them just before the soup is done …garlic and herbs can go in at the beginning) in a soup pot and cover with water. Fill it up it’s gonna cook for a long while. Bring to a boil, cover, reduce heat to simmer, and let the broth simmer from a minimum of 4 hours for beef bones. As the broth cooks, scrape off the foam that rises to the top. Once cooking is complete, remove the bones and vegetables with a slotted spoon, and refrigerate the broth so the fat separates and solidifies at the top. Scrape off some of the fat, but not all, as saturated fats help the body to assimilate minerals and vitamins. Just warm some up when you’re ready. It’ll keep for a number of days without any difficulty! Or freeze some for later use.

A summary of The Benefits of Bone Broth are listed here:

1. Promotes healing: Bone broths have been used successfully in treating gastro-intestinal disorders, including hyper-acidity, colitis, Crohn’s disease, and infant diarrhea.

2. Digestive aid: Aids in the digestibility of grains, beans, legumes, vegetables and meats and is hydrophilic in nature

3. Macro minerals: Contains highly absorbable forms of the calcium, magnesium, potassium, phosphorus, sulfur and fluoride as well as trace minerals

4. Gelatin and Collagen: rich in both; promoting bone and joint healing in addition to supporting digestion

5. Protein: adds easily digestible protein to your diet

6. Amino acids: Glycine, proline, hydroxyproline, and lysine are formed, which is important to detoxification and amino acid production in the body

7. Joint support: Glucosamine, chondroitin sulfate, and hyaluronic acid are produced and present for additional muscle and joint support

8. Immune system: Promotes the assimilation of vitamins and minerals and thus supports the immune system

9. Delicious and nutritious: use as soup, cooking liquid, sauce or as a tea. 10. Synergy: Finally by initially healing the GI tract, broth creates an environment for all of the nutrients being taken in, whether by food or supplementation, to increase their bio-availability to your body.

Remember, when you take the time to make this broth, you are nourishing and supporting yourself at the deepest level possible

! (Adapted from Ancient Element Acupuncture and Traditional Bone Broth Report, Jade Institute and other online sources)

BlueCrane Acupuncture and Integrative Wellness

www.bluecraneacupuncture.com

Are you sick and tired of large beef producers slipping anything they can into the products they sell. This sometimes starts at the bottom but most of the time it doesn’t. For the most part farmers take a lot of pride in the stock they produce. Feedlots and finishing stations pump lots of antibiotics, growth hormones, and steroids into these animals. In some instances they have to just because calves come from so far away, arrive sick and have to be treated. Then it travels a great distance to be processed and then it’s filled with more stuff to preserve it and increase the volume.

This is where D&L Cattle comes into the picture. We produce (raise) all of our calves here on our own family farms. No calves are purchased from outside and delivered here. We raise all of our calves on pastures with NO grain, No steroids, No antibiotics, No growth hormones and very low stress. When our calves’ reach certain age and/or weight they are processed and packaged here locally with no additives added. No pink slime or anything else is packaged in our beef. We at D&L take a lot of pride in what we do. We strive daily to provide you with quality instead of quantity. Give us a try and I think you’ll see and taste the difference plus you’ll be gaining all the other health benefits. The website listed below is one of many that goes into great depth on these topics.

http://onlygrassfed.com

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