October 2, 2016


Recipe n. 39

There is a new healthy trend out there, which is BONE BROTH. If you pay attention you will find it in the refrigerated section of almost every health food store and in many healthy take out places as ready to ‘drink’. ( I personally think that it should be consumed hot, especially in the winter months to achieve its maximum health benefits ).

I give credit for this new healthy trend to the Weston A. Price Foundation, which I am proud to be a member of. WPF is a nonprofit foundation. For decades it has been trying to spread the word about traditional cooking, raw dairy and bone broth.

I like to prepare my broths (both bone and mineral ) before winter starts and  have them ready in the freezer, in case someone in our family catches a cold or the flu. It’s the perfect food to consume when you are ill to speed up the recovery process, because it is so nutrient dense and even if you don’t have much of an appetite because you are ill, taking small sips from a cup throughout the day is all the body needs.

It warms your body and your heart…

An alternative to bone broth, for those who are vegetarian or vegan is mineral broth, which will provide you with the same health benefits because it is so rich in potassium and other trace minerals. I learned how to make this magic mineral broth in my holistic nutrition course and have been using it since.


© 2016 Field of Flavors - All Rights Reserved

© 2016 Field of Flavors – All Rights Reserved


© 2016 Field of Flavors - All Rights Reserved

© 2016 Field of Flavors – All Rights Reserved



  • 3 unpeeled carrots, cut into thirds

  • 1 unpeeled medium yellow onion, cut into chunks

  • 1 leek, both white and green parts, cut into thirds

  • 1 bunch of celery, including the heart, cut into thirds

  • 3 unpeeled cloves of garlic, halved

  • 1 /2 bunch of fresh flat‐leaf parsley

  • 2 medium red potatoes with skins on, quartered

  • 1 Japanese or regular sweet potato with skins on, quartered

  • 1 Garnet yam with skin on, quartered

  • 1 8‐inch strip of kombu

  • 1 bay leaf

  • 6 black peppercorns

  • 3 whole allspice or juniper berries

  • 1/2 tablespoon sea salt


© 2016 Field of Flavors - All Rights Reserved

© 2016 Field of Flavors – All Rights Reserved



Rinse all the vegetables well, including the kombu. In a 6‐8‐quart stockpot, combine all the ingredients except the salt. Fill the pot to 2 inches below the rim with water, cover, and bring to a boil.

Remove the lid, decrease the heat to low, and simmer a minimum of 2‐3 hours. As the stock simmers some of the water will evaporate; add more if the vegetables begin to peek out. Simmer until the full richness of the vegetables can be tasted. Add the salt and stir.

Strain the stock using a large coarse‐mesh strainer (remember to use a heat‐resistant container underneath). Bring to room temperature before refrigerating or freezing.

Makes 3 to 4 quarts.

Source: – 2008 Rebecca Katz. Recipe from One Bite at a Time  by Rebecca Katz, The Inner Cook


© 2016 Field of Flavors - All Rights Reserved

© 2016 Field of Flavors – All Rights Reserved


© 2016 Field of Flavors - All Rights Reserved

© 2016 Field of Flavors – All Rights Reserved



May 7, 2010


Recipe n.12

Soon our son will be turning 3 and I’m already planning with excitement his birthday party, which requires me to do lots of thinking about alternative solutions for a healthy kids menu and eco friendly party. This is the kind of person I am and not surprisingly I hang out with other ‘health freak moms’. We always worry about our kids eating too much sugar and other refined products. Of course when it comes to a party it’s almost impossible to avoid the sugar but at least we can control it by making our own cakes, sweets and treats.I found these caramelle a great idea to add to ‘Sasha’s birthday menu’. They really are just nut snack bars but rolled into a small ball shape. The way they are presented makes them more interesting and delicious in the kids eyes.



  • 1 cup of mixed nuts (hazelnuts, walnuts, almond, sunflower seed and sesame seeds)
  • 1 cup of dried fruit (cranberries, currants or raisins, apricots, dates)
  • 1 tbsp vegetable oil to help it to stick together

In a food processor mix the nuts, the dried fruit and the vegetable oil until you obtain a sort of crunchy sticky dough. Roll candies into small ball shapes or any other shape you would like to experiment with, although balls are the easiest shape as the dough could easily fall apart as the oil and the stickiness from the fruit are the only things that hold them together.  Place each ball in a small baking paper cup. Chill for a couple of hours to help them to stick together. You can serve cold or at room temperature.

IMPORTANT NOTE:  This recipe is not suitable for people with nut allergies. Be sure to warn your guests.

Recipe n.1

April 11, 2010




I recently ‘converted’ my family to add at least one raw meal once a day to our diet. Usually this would happen half an hour before lunch with a mixture of vegetables and fruit extracted from my new juicer. I like to try many different combinations of fruit and vegetables mixed together, so we never know what color the juice will come out until the very last minute. Everyday our son Sasha asks me the same question: “Che colore e’ il succo oggi mommy? Rosso, blu, verde?” Green is not usually his favorite but he will still drink it and it makes me so happy that I have finally found a way to have him ‘eat’ all the good vegetables such as broccoli, cabbage, Kale, spinach and even wheatgrass! Yes, you can make a juice pretty much out of any kind of vegetable you like. Of course they need a big help from the natural sugar, which is in all fruit to taste good and believe it or not they really do taste good! Not to mention that if you are a bit creative you can also make great ice pops with some of the same juice you made using any kind of mold you have handy at home. The only difference is that  instead of drinking it you are going lo lick it and it’s going to feel so cool especially in the coming hot summer days!

Everybody will love it!



  • 2 APPLES (I like to use red delicious apples as they are very sweet)
  • 1 STALK OF CELERY (optional)

Serves 2-3 people

Now, in order to make a good juice you need to have a real juice extractor. A blender or a regular juicer won’t do the job. Wash the apples and carrots. You don’t need to peel them. Ideally organically growth vegetables and fruit are always the best choice. You don’t want to drink any pesticides along with your juice. Just cut them in half to avoid stressing the juicer machine and peel the small piece of ginger. Turn the machine on and add one piece or two at a time. Drink it right away! Absorption of and benefit from the juice is highest then.

Tip: Keep your fruit and vegetables in the fridge if you like to have a cold juice. You can add ice or cold pure water afterword if you prefer a more liquid version or just to adjust the thickness of your juice.

Advice: Don’t try to store the juice in the fridge for any length of time as all these kinds of juices are meant to be consumed instantly to avoid oxidation and loss of important vitamins.


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