Start The New Year Off Right - By Eating Well!

Most people make a New Year's resolution this time of year. Most will also break that resolution before the year gets too far underway. In fact, most people who are going to break their resolutions do so within the first week at some point or another! There is hope however if you are planning to eat healthier throughout the New Year. The trick is to immediately begin rather than putting it off until tomorrow or until you have emptied the Christmas goodies from your pantry.

(Photo credit: Wikipedia)

If you are among the many people around the world who resolves that this next year is going to be the year that you take positive steps to reducing your weight and improving your overall health the way to begin isn't by loading up on carbohydrates and champagne. So out go the cake and bubbly and in comes the cabbage and corned beef (in small portions of course).

Begin the year by understanding portion size, the value of fresh vegetables, the idea that the meat isn't supposed to take up most of your plate, and the notion that dessert is a rare treat - not the anticipated ending of an ordinary meal.

These are outstanding beginnings. Not only do you need to rethink the way you eat for your New Year's Day festivities but also the way you prepare the foods you love. Unhealthy fat preparation methods using transfats and vegetable oils are out. In is the idea of using seasonings that contain no or very few calories and add savory flavor to your meals. Herbs and seasonings are a healthy cooks best friend because they help eliminate visions of blandness until your fitness goals are met and you've reached a state of maintenance in which a few more calorific luxuries are allowed.

Tasty Food Abundance in Healthy Europe (Photo credit: epSos.de)

Stop frying. The frying process adds simple carbohydrates and (usually) unhealthy kinds of fat to your cooking - and it can even change the very nature of the foods being fried, adding cancer-causing agents and other chemicals that cause accelerated aging. These are two things you want to try to eliminate from your diet all together. While I am not personally an advocate of removing all carbohydrates from any diet I do believe it is a good idea to switch, whenever possible and tolerable to more complex carbohydrates that are healthier to consume (see earlier blog posts for many tasty low-carb recipes). Fats should always be used in moderation, and stick with healthy minimally processed natural fats such as olive oil, coconut oil, and butter - like the Europeans use. If you're trying to cut back on fats, it is best to save their use for those times when it is a real treat rather than wasting them on well, dinner. Reserve the fats for fun food and rewards rather than squandering them on your regular meals.

Another thing you need to learn when cooking for the New Year's holiday and trying to keep things on a more healthy note is that bigger isn't necessarily better. This means that by sticking to the proper portion size you may avoid over eating and filling up. You do not want to leave the table full - you want to leave the table wanting a little bit more (not hungry but definitely not full). Most likely you'll find that you actually feel fuller a few minutes after eating, so if you really have to have more, wait 20 minutes first, and see if you're still feeling hungry enough to eat a bit more. Eating the proper portions reduces the risk of overeating and feeling bloated or stuffed later on. It also helps you understand what your limits are better and where you need to make cuts in your dietary habits, and can help you learn to recognize your body's signs that you are satisfied (they are definitely there, but most of us have tuned them out over the years).

Prepare for smaller meals rather than cooking one huge meal for New Year's Day and carry that eating ethic through the rest of the year with you in order to achieve optimal results. Food is the fuel your body needs to carry out its duties properly. The bad news is that far too many of us really enjoy food to the extent that we overindulge, which also prevents the body from working properly. You will need to work to discover what the optimal amount of food and calories is for your dietary needs but it starts by eating healthy one day and following up the next. New Year's Day is a great day to begin a new way of eating. Are you ready?

Keep an eye on this blog later this week and throughout the year ahead for tasty and healthy recipes and cooking ideas! And be sure to visit our website for some more helpful cooking from scratch resources.

Christmas Recipe: Apple Citrus Spirited Wassail

Remember the song, here we go a-wassailing? If you haven't had wassail before, you're in for a treat. Wassail is a tradition that goes back over a hundred years, putting the "spirits" in the Christmas spirit! While younger generations may not be as familiar with this Christmas tradition, your grandmother surely knows what wassail is. And it's actually quite easy to make - warm up your holiday cheer this Christmas Eve with an old Christmas tradition - which just may become a new one once you try it! The recipe below will serve a good-sized party, but feel free to cut down or increase the recipe as needed. (As an added bonus, your house will smell amazing while this is simmering! Please drink responsibly.)

Also, on a related note, we will not be posting next week, as we will be traveling and spending time with our families for the holidays. But be sure to check back on the 31st for some tasty New Year's Eve treats! In the meantime, have a wonderful, safe, fun, and of course YUMMY holiday!  :-)

Apple Citrus Spirited Wassail
(Makes about 2 gallons of wassail or about twenty 12-oz servings.)

(Photo credit: Wikipedia)

Ingredients:

1 gallon good apple cider
6 cinnamon sticks
1 lemon, washed and cut into wedges
1 orange, washed and cut into wedges
1 Tbsp whole cloves
1 Tbsp allspice
1 gallon white wine, room temperature
2 cups rum, room temperature

For garnish:
1 lemon, washed and sliced into thin circles, seeds removed
1 orange, washed and sliced into thin circles, seeds removed
cinnamon sticks

Directions:

1. Put apple cider, cinnamon sticks, lemon wedges, orange wedges, whole cloves, and allspice into a large (non reactive) pot.
2. Place over low heat, stir, and simmer slowly over very low heat for 1 hour, stirring occasionally.
3. Pour the liquid through a fine mesh sieve to strain, then pour back into pot.
4. Add the wine, rum, and the slices of lemon and orange, stir and serve.
5. If the wassail cooled down too much when you added the spirits and fruit, you can warm it up on low just until heated again, but don't let boil.
6. Serve warm or hot in large mugs, making sure to get a slice or two of citrus in each serving. Add a cinnamon stick to each mug if desired for a 'swizzle stick.'

Christmas Recipe: Eggnog Pancakes

Whether it's a festive "breakfast for dinner" Christmas Eve tradition, or a fun Christmas morning with the kids, these holiday-inspired pancakes are oh-so-special! Use up some of that leftover eggnog to make these delicious breakfast treats. The warm flavors of cinnamon and nutmeg will put you in a holiday mood all day! For added healthiness, use part whole-wheat flour, or even almond meal. 

'Tis The Season Eggnog Pancakes

(Photo credit: Wikipedia)

Ingredients:

2 cups all-purpose flour (or 1 cup white, one cup whole wheat)
1 Tbsp sugar
1 tsp cinnamon
1 tsp nutmeg
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
3 cups good eggnog
2 large eggs, beaten

Directions:

1. Put a fine mesh sieve over a large bowl; put all the dry ingredients in the sieve and shake to sift into the bowl (or use a flour sifter).
2. Add the eggnog and eggs to the dry ingredients and stir together until just combined - don't over mix, you should see some lumps just like any pancake batter.
3. Lightly oil your griddle or skillet over medium-high heat.
4. Drop batter by ladle or measuring cup out onto hot griddle, wait until bubbles form on the surface of the pancake, then flip and brown the other side.
5. Serve warm with maple syrup or fresh fruit topping.

Traditional Christmas Cooking Tips & Ideas

Christmas is a time of year when families all around the world will get together and observe unique traditions specific to their own families. In America however, there are some foods that many people consider traditional holiday cooking, although many of these traditions are regional rather than nationally accepted.

Traditional Christmas Eve supper in Poland. (Photo credit: Wikipedia)

For example: turkey or ham? For some families the answer is both while others answer quite quickly that it is neither. One of the best all-American Christmas cooking ideas for my family is lasagna. It's just special enough for the holiday, and honors my Italian roots! There are no right or wrong traditions - only those traditions that work well for you and your family.

Other great traditional favorites for many Americans as far as Christmas cooking goes are things such as sweet potato casseroles, deviled eggs, dressing or stuffing, mashed potatoes, green bean casserole, pumpkin pie, apple pie, mince meat pie, and pecan pie. Of course there are regional favorites that are often highly dependent upon where you live such as key lime pie, lemon icebox pie, oyster dressing, deep fried turkey. If one of these is a Christmas tradition for you, no matter where you are in the world you will think of home or Christmas whenever you come across them. And if you are separated from loved ones this year, a shared Christmas food tradition can help you feel closer even across the miles.

(Photo credit: Wikipedia)

That, of course, is the great thing about Christmas traditions. We pass them along to our children who one day will find that they are a little less alone because someone in an airport is eating a slice of key lime pie or having a dish or macaroni and cheese. If you don't have Christmas traditions it is time to develop a few just so that you can share something special and almost sacred with your friends and family. Be sure to check back later this week for some delicious holiday recipes that just may become a tradition in your household!

Recipe: Holiday Sprinkled Snickerdoodles

We don't do a lot of desserts here, but once in a while it's okay to indulge, and our philosophy is, it's better to indulge in something home-made, when you know what's in it. Snickerdoodles are always a favorite at holiday parties, and with this simple recipe you can be sure to please even the pickiest co-worker palate at your office Christmas party.

Holiday Sprinkled Snickerdoodles
(Makes about 2 dozen.)

Snickerdoodles ready to bake. (Photo credit: wEnDaLicious)

Ingredients:

2 Tbsp red sugar sprinkles
1 Tbsp ground cinnamon, divided
2 Tbsp green sugar sprinkles
1 1/2 cups sugar
1/2 cup all-natural shortening
1/2 cup organic butter, softened (homemade butter is really easy to make, and much cheaper than buying it, especially organic - we'll feature instructions in a future post soon!)
2 eggs from pastured chickens
2 3/4 cups all-purpose flour
2 tsp cream of tartar
1 tsp baking soda
1/4 tsp salt

Directions:

1. Heat oven to 400 degrees.
2. Prepare the sprinkles:  Get out 2 shallow bowls. In one put the red sugar sprinkles and 1 1/2 teaspoons of the cinnamon, in the other put the green sugar sprinkles and remaining 1 1/2 teaspoons of cinnamon. Mix the sprinkles and cinnamon together; set aside. 
3. Prepare the dough:  In large bowl, put the sugar, shortening, butter, and eggs and beat with an electric mixer on medium speed until fluffy.
4. In a separate bowl, sift together the flour, cream of tartar, baking soda, and salt.
5. With electric mixer running on low, slowly add the flour mixture until incorporated and a dough forms.
6. Using a melon baller or teaspoon, shape balls out of the dough, about 3/4 to 1 inch in diameter.
7. Roll the balls of dough through the sugar sprinkle mixtures, some in each, combinations of colors, or as you like.
8. Place the dough balls on an ungreased cookie sheet, keeping about 2 inches between each one.
9. Bake in preheated oven for 8 to 10 minutes.
10. Remove and let cool on cookie sheet for 1 minute, then remove to a cooling rack.
11. Let cool completely before storing in an air-tight container.

Make Your Holidays Tasty:
   

Recipe: Company-Ready Deviled Eggs

Nothing disappears faster at a potluck than the good old classic - the deviled egg. Perfect for office parties, or holiday gatherings, deviled eggs are fairly cheap and easy to prepare, and you know there won't be many leftovers! This recipe puts a gourmet twist on the old standby, with avocados and capers accented with cumin and lime juice, and is sure to get lots of compliments from your co-workers.

Company-Ready Deviled Eggs
(Makes 24.)

(Photo credit: Wikipedia)

Ingredients:

12 large eggs, hard cooked
1 ripe avocado, peeled and diced
1 lime, zested and juiced
1/4 cup mayonnaise
1 Tbsp Dijon mustard
1 Tbsp ground cumin
1 tsp ground cayenne
1 Tbsp capers, finely chopped
1/2 tsp salt
finely chopped flat leaf parsley and paprika for garnish

Directions:

1. Peel the eggs, then cut in half lengthwise. Remove the yolks to a bowl and set the whites on a nice platter or plate.
2. Add diced avocado, lime zest, and lime juice to the yolks and smash together with a fork or a pastry cutter.
3. When mixture is smooth (you really don't want this to be chunky) add the mayo, mustard, cumin, cayenne, and capers, and mix together until smooth again. Spoon this mixture into the egg white halves on the platter. 
4. Sprinkle the chopped parsley and paprika over each one for garnish and color.

Keeping the Office Holiday Party Fun & Frugal

'Tis the season...for the office holiday party - a time of fun and food with your co-workers, as well as gift-exchanges, and potluck lunches. Anyone who has a limited budget knows how difficult work parties can be on the wallet. Work parties can include many expenditures; a dish to pass, a gift, a collection for the boss, and maybe a charity.  Now, these things each by itself is not going to destroy your budget, but when they start piling on, it can get steep.  And what if you have more than one party to attend?  You want to be positive and share in the holiday spirit, but you also want to pay the bills and feed the family.  How can you enjoy your holiday office parties and not come off being the company Scrooge?  Here are a few tips.

Sign-up Fast

Pot luck lunch (Photo credit: Bruce A Stockwell)

This is definitely a time when you want to be first in line. Signing up fast for the potluck meal is an advantage when you're on a budget.  Why?  Because you can choose your food item to bring from a wider range of goodies.  You can shop early for the ingredients and maybe snag a few sale prices.  If you wait until the last minute to sign up, you are bound to find yourself in the deli the day of the party paying premium prices for a prepared dish that you could have easily made at home for half the price.

If that happens, your dish not only cost way more than you budgeted, but the presentation looks cheap. It looks like you don't care enough about your fellow workers to give your dish any thought at all. There sits your plastic deli containers right next to those beautifully decorated homemade sugar cookies.  And, the fact is, those sugar cookies cost a fraction of what you brought, but look and taste so much better.  So, get your name on that sign-up sheet the moment it comes out to save yourself the embarrassment and the expense.

Stick with Traditional Food

Holiday potluck parties at work are not the time to try out a new recipe.  Nor is it time to bring your most complicated dish. Stick with traditions that are tried-and-true.  If your coworkers see a 'mystery dish' on the table, something they're not familiar with, they will pass it by.  No one's going to embarrass themselves or others by asking; “What's that?”  If you're serving something with a bunch of complicated sauces, it just gets clumsy figuring out what to put with what. Keep your dish simple, easy to serve, and delicious and everyone will appreciate the effort you made. (Check this blog later this week for some great recipes for holiday potlucks.)

Office holiday party white elephant gift exchange. (Photo credit: Wikipedia)

Keep the Gift Exchange Simple

As far as a gift exchange goes, keep it simple and inexpensive.  Having complicated gift exchanges where everything is topsy turvy and no one understands the rules is a recipe for disappointment.  Do simple 'take away' games for small gifts that are suitable for everyone.  Put small wrapped gifts together and draw names for each gift.  Don't make the exchange too unusual.  Play games that are familiar to everyone so the party keeps moving smoothly and no one feels left out.  Plan your gift exchange early so you can agree on a dollar limit and everyone will have time to shop.  And remember, it's about the fun, not the gift.  So, keep the dollar limit very low so everyone can enjoy the festivities without worrying about the expense.

Out On the Town

Some work parties are planned out of the office.  These parties can be more entertaining than a simple potluck office party, but they can also be very expensive.  If you are on a limited budget, you may find it difficult to justify splurging on such a party.  This is where being a part of the planning committee will come in handy. 

You will need a strong voice in your workplace, an advocate for you and your fellow coworkers who want to keep the expense down.  If the decision is made to have the party at a restaurant, then be sure to do your research.  These establishments are going to want your party, so they will be willing to deal with you.  Review menu and drink choices, then begin the negotiating.  When it comes to a party outside the office, it's all about getting the right prices.  Stay away from ordering off the menu and having an open bar.  Choose two or three dinner options, negotiate a price with the restaurant, then have a cash bar.  Each person can then enjoy the party within their own budget.

The workplace is no place to throw caution to the wind when it comes to your holiday budget.  You need to watch your wallet just like you do while planning your family holiday celebrations.  When the holidays roll around, jump right in and be a part of the planning so you can ensure your frugal voice is heard.

Recipe: Tangy Hot Bacon Spinach Salad

Mmmm....just reading this one will make your mouth water! Tangy vinegar meets the spice of onion and pepper, contrasts with the richness of bacon, and melts into the smoothness of hard boiled eggs, under which the tender bite of fresh spinach provides the perfect foil!  For a truly healthy meal, be sure the eggs and bacon are free-range raised on pasture, and that the spinach is organic - if it's from your own garden, even better!

Tangy Hot Bacon Spinach Salad
(Serves 4.)

(Photo credit: jeffreyw)

Ingredients:

4 slices bacon, diced
1/2 cup diced onion
1/3 cup apple cider vinegar
salt and black pepper to taste
4 cups fresh baby spinach, washed and dried well
4 hard-boiled eggs, sliced
hot pepper flakes or smoked paprika for garnish

Directions: 

• In a skillet, cook bacon pieces until crisp; remove to paper towel to drain.
• In same skillet with bacon drippings, add the onion, cooking until just starting to get translucent, then add the apple cider vinegar, stirring to combine and get brown bacon bits from bottom of skillet.
• Turn heat to simmer, and cook for 5 minutes, stirring often.
• To serve, divide washed spinach between 4 salad plates, immediately drizzle hot dressing from skillet over each serving, tossing slightly.
• Sprinkle bacon pieces over each serving evenly, and finally arrange the egg slices evenly over the top. If desired, sprinkle a few hot pepper flakes over each salad or a sprinkle of smoked paprika.

Recipe: Ginger Mustard Marinated Pork Tenderloin

Here is a hearty and delicious recipe fancy enough for a holiday feast, yet simple enough to make for a Sunday family dinner. Ginger and soy sauce gives this classic cut of meat an Asian twist of big flavor which will tantalize the most advanced palate, and they'll never need to know it only has 6 ingredients!

Easy enough for beginner to intermediate cooks, but those who eat it may just mistake you for a gourmet chef!

Ginger Mustard Marinated Pork Tenderloin
(Serves 4 as a main dish.)

Ingredients:

(Photo credit: Wikipedia)

1.5 lb pork tenderloin (naturally raised or organic)
1/4 cup soy sauce
1 tsp Dijon mustard
1 clove garlic, minced
2 tsp fresh ginger root, grated
2 tsp coarse ground black pepper
* serve with sauteed shredded red or green cabbage, optional (see suggestion below)

Directions:

• If pork tenderloin is in two parts, tie together with butchers string.
• Put the soy sauce, mustard, garlic, and ginger in a large ziploc plastic bag and shake to mix.
• Set the pork in the plastic bag and shake around to coat pork well.
• Place the pork in the refrigerator for 4 to 8 hours (overnight is fine), turning plastic bag over several times to make sure pork is marinated evenly.

To cook:

• Remove the pork from bag, letting marinade drip off; set pork in dish and evenly sprinkle with black pepper.
• Preheat grill or oven and cook until internal temperature of pork reaches 150 degrees.
• Remove and let rest 5 to 10 minutes before slicing into thin slices to serve.

Serving Suggestion: For a side dish, saute shredded cabbage (cole slaw) in hot skillet until just tender.  Sprinkle a touch of soy sauce in skillet and stir into cabbage to season.

Why I'm Not A Vegan - Part 3

After a short break for the (meat-filled) Thanksgiving holiday, I'm back with the final part and reason for my meat-eating lifestyle. If you missed Parts 1 and 2, you may want to check them out and catch up before reading this post.

So let's just dive right in, and you can yell at me later, but regardless of your position on eating meat, this reason is the one that is the most irrefutable....

Reason #3: It's Unnatural

As I dive into this one I may get a little bit religious to start with, but bear with me.... I happen to be a Christian (not born and raised, but born again, so to speak), and the more I learn about health, nutrition, and God, the more I realize that there is a simple and basic truth that would solve so many of the health problems we face today as a nation - and it's a truth that any Christian would find to be self-evident when given a bit of thought.

Ancient travelers with their meat "on the hoof." (Photo credit: Wikipedia)

That truth is: God made everything we need to be healthy. It is when we stray from the God-given foods that problems occur - which makes sense, as He made our bodies, so obviously He would know what they are supposed to eat!  When we try to play God and create foods for ourselves, there's just no way we are going to match what He made for us. There are so many conflicting opinions out there when it comes to good nutrition, many people are very confused. But for me it is very simple. I have two main statutes that guide what I eat and what I suggest to others when they ask me for food advice.

1. Eat what God made. I hear the arguments already: "God made everything, so how does this help?" Not so fast, my logical friend.... God DID make everything, in that He made all of the elements that all things are made of. However, God did NOT make some of these crazy concoctions that we put together for ourselves and add to our food. God did not make artificial food dyes, artificial flavorings (which try to copy what God actually DID make, and usually fail entirely), sweeteners, etc. These things are not natural substances, and our bodies were not designed to process them - and THAT is a scientific fact. Yes, God may have made most of the ingredients in a Cheeto, but that doesn't mean it's good for you - which brings me to rule #2....

2. Eat it the way God made it. Again, He knew what He was doing when He made us, and the foods we are to eat. Now, if you've read the book of Genesis, you may pose the argument - what about when it says that God "made the plants and seeds of the earth" for our food?  As to this, I will not dive any further into theology, but I will just say that in terms of spiritual connection and peace, it would make sense not to eat our fellow animals, but then again indeed we live in a fallen world, and people did eat meat throughout the rest of the Old Testament. Either way, there is no denying the fact that the majority of things that we eat besides meat in our modern world are much less natural for our bodies to ingest. You simply cannot tell me that your "tofurky" patty made of soybeans, hydrogenated oils, and 20 other ingredients that have been processed 10 ways to Sunday to make it palatable and somewhat resembling meat (see Reason #2) is anywhere near as natural and easy for our bodies to process as a simple steak. It's just not. And maybe,when you really think about it, any "food" that has to be processed that much just to be edible isn't even something we should be eating anyway....  Right?!? (Take that you proponents of tofu!) :-)

Okay, moving on from religion now (I hear the sigh of relief).... There are more reasons besides the theological/health one, why I don't think a diet completely devoid of animal products is natural - not just for humans, but for the planet as a whole. (Wow, from Christianity to environmentalism? I know - this one's a doozy, right?  I'm still expecting to get yelled at from some quarter any minute now....) :-) 

But if you look at the planet as a whole - and again, going back to God for just one second here - it was created as a symbiotic ecosystem - everything works together for the good of the whole. When it comes to growing crops, we currently are stripping our soils and polluting our waters to produce more food on a limited amount of land. To do this, we have resorted to chemical fertilizers based on fossil fuels (again - a limited resource). We are only starting to see the impact of this on our health and the health of the planet as a whole, but so far the results of this experiment are not looking good....

Jacob sheep on pasture. (Photo credit: Wikipedia)

Removing animals from the equation entirely can only make the problem worse. Animal outputs (manure, etc.) are one of the best natural forms of fertilizer that exists. And incorporating these natural materials into growing our plant foods is essential if we want to maintain a healthy planet for future generations. Just for a second envision if the entire human race were to go to an entirely plant-derived diet.... This would mean clearing massive amounts of land to grow more and more grains and plant foods, but what about the animals??  Where would animals (and their natural fertilizer outputs) fit into a world where no one ate meat, milk, eggs, etc.?  This is such an unbalanced and unnatural system - there is just no way it is sustainable long term.  Plants feed animals, which in turn feed plants, which in turn feed us, but if you take away the animals (or severely limit their presence in the natural ecosystem), the whole thing falls apart.*

Besides our health, and the health of our planet, I do have one more final note as to why veganism isn't natural - and it goes back to history. In the history of our species as we know it, never has there been discovered a single vegan culture that we know of. They just don't exist. There are some modern cultures that limit the eating of meat (as far as I know, they do still consume some in the instance of fish and poultry), but even these are newer traditions, and regardless, they do still eat some animal products, even when avoiding flesh. And we've yet to see how these people fare long-term on these types of diets - so far it's a short-term experiment.

So there you have it - why I'm not a vegan. My reasons are based on science, theology, and history - and most of all, health. Real health is based on moderation and balance. Eliminating one food group entirely is is the opposite of these things. Cutting out some of the best and most available sources of protein, fats, and fat-soluble vitamins, in favor of scrambling to create artificial and largely inadequate substitutes, simply makes no sense in a holistically balanced life.*

* Caveat: I am entirely on board with the fact that conventionally farmed meats are raised in largely unhealthy and unnatural environments. I do my best not to eat these meats, and I don't suggest that you do either. Finding sources of clean, fresh, naturally and humanely raised animal products is essential if you are going to consume these products on a regular basis - essential for both your health, and the health of the planet as a whole.  I do have some helpful tips and resources for this on my website: http://www.newholisticliving.com/csa.html.

I hope you've enjoyed this short series, and that you've found it enlightening and perhaps helpful in restoring your peace of mind and enjoyment of what you eat - even if you eat meat and animal products. As stated in Part 1, if you choose to follow a vegan diet, that is up to you, and I encourage you to do what feels best for your body and health. But please do listen to your body, and if it needs things a plant-derived diet simply can't provide, don't beat yourself up over eating the natural whole foods you need, even if they happen to contain meat.

And if you wish to research further for yourself, I've found the books below to be quite helpful.

Happy eating!


   

Video - How to Make Broth From Scratch

This short video gives a quick demonstration of making home-made chicken stock. You can easily substitute turkey, beef, or other bones in this recipe for other types of stock. And remember that you can easily make stock from bones from a leftover chicken, turkey, or even duck carcass - you don't need to use the meat. A large percentage of the flavor is going to come from the bones anyway, and this is a great way to get the most out of your leftover bones once you've taken all the meat off of them. That way your food can do double-duty for you! As always, use organic and free-range meats when making your stock, to ensure that you're making the best broth with the most health benefits.

Making Chicken Stock
Homemade chicken stock adds a rich flavor to many dishes. This video will show you how simple it is to create your own.


I know we've spent a lot of time talking about meat this week, and for many of us, our meals are pretty meat-heavy this time of year. We don't necessarily want to eat like this year-round, but check back Monday for the conclusion of the "Why I'm Not a Vegan" series, and learn more about why you don't need to feel bad about eating meat - just be sure it's clean and healthy meat that's raised sustainably!

Six Simple Steps To Perfect Turkey Stock

 Making good stock, or broth, is a great skill for any cook to have. It is always easy to buy a package of broth, but why do that when you can easily make your own from leftovers you already have and add only the ingredients you want, and skip all the extra salt and preservatives? Not only does this make perfect sense for the frugal chef, it is also perfect timing for the holidays. Let's take a look at the 6 amazingly easy steps to the perfect turkey stock.

Making stock. (Photo credit: Wikipedia)

1. Clean Your Carcass

The first thing you need, in order to make stock, is a carcass. The holidays provide a perfect opportunity for a great carcass. Instead of throwing out the leftover frame and bones from your turkey, it is time to make an amazingly easy stock. The first step in the process is to clean your carcass. This means you need to pick the good meat off of the carcass, put the good meat away, and gather all the skin, fat, and loose bones and put them with the turkey frame into a large soup pot.

2. Chop Your Veggies

After you have cleaned your carcass, it is time to chop the vegetables you want to put in the broth. These vegetables can range from the simple carrots and celery to more unique ingredients such as rhubarb and leeks. When you chop your veggies, chop them into big pieces. You'll be straining these out later so you want them to be big. Put these in the pot with the bones.

3. Add the Water and Seasonings

Now that you have the carcass and vegetables in the pot, it is time to fill up the pot with cold water, enough to cover the bones and veggies.  Add sea salt to get your broth off to the right start.  Then, add whole black peppercorns.  We do this so they strain out instead of leaving the black pepper floating around your clear broth.  You can leave either seasoning out and just season in the end, but it's an easy step to get out of the way.  However, remember the turkey was probably seasoned, so the bones, skin, and fat are seasoned already. The great thing about making your own stock is the ability to taste and season as you wish. I often like to add a bay leaf or two, but depending on what the turkey was seasoned with, feel free to adjust to your own preferences. And for health purposes, you can also add a tablespoon or two of white vinegar. This will help pull some of the nutrients out of the bones into your tasty and healthy broth.

4. Boil then Simmer

Put your pot on a burner on high, leave uncovered, and watch the pot so it doesn't boil too hard.  As soon as the water comes up to a boil, turn the burner down to medium and let it boil gently, not hard, for about 1 hour. Turn the heat down to low, put the cover on, and simmer slowly for 1 to 2 more hours. Make sure you continue to stir your broth once in a while and be sure it doesn't boil hard at any point. You can also add herbs if you like during the slow simmering stage.  Add a bay leaf, thyme, sage, or any seasonings; or none at all.  Remember your broth is most likely going to be used in a recipe that calls for herbs and seasoning, so you want to be light handed.

Broth (Photo credit: beautyredefined)

5. Strain

Now your stock is ready to strain. This is where the larger vegetable pieces make it easier.  Put a large strainer or colander over a second large pot and pour the turkey, vegetables, and stock through to strain.  Let this sit, elevated over the strained broth so the solids drain off all the delicious liquids into the pot.  If desired, you can strain the stock even further by laying a couple layers of cheese cloth or a finer mesh strainer inside a colander and strain the stock through again. The goal is to have the clearest stock you can with as few pieces of seasoning sediments left behind. 

6. Cool and Store

It's important to cool the stock quickly, so as soon as you can handle the stock, pour it out of the big pot and into smaller freezer or refrigerator containers and place them in a bowl or pan of cold water to cool off fast. Once slightly cooled (10 minutes or so), cover containers and move to refrigerator.  Or you can freeze the stock for future use. If you're freezing in bags, stand bag upright inside a bowl, pour in stock and let cool.  Lay out carefully in a baking pan and, while holding opened end up, seal, pushing out the air.  Then lay flat in baking pan and freeze.  You'll have flat packages of broth that way, and you can use in lots of soup or stew recipes throughout the winter.

And there you have it. Six simple steps to a perfect turkey stock made from your leftover holiday turkey carcass. Give it a try this holiday season and you'll be amazed at just how incredibly easy making high quality turkey stock can be. The turkey is one holiday dish that gets multiple chances to take center stage!

Recipe: Turkey Gravy Gumbo

I hope you all had a lovely Thanksgiving!  In case you still have some leftovers, here's a great way to use the rest of them up - and it's not your same old "turkey sandwiches or soup" idea. Give your leftovers a Cajun twist on a classic favorite with left over gravy and turkey, combined with Creole flavors for a tasty treat that won't taste like leftovers!

Turkey Gravy Gumbo

Ingredients: 

Shrimp and turkey stock and the Cajun trinity (bell pepper, onion, celery) for gumbo. (Photo credit: Wikipedia)

1 cup diced onion
1 cup diced celery
1 cup diced green bell pepper
2 Tbsp olive oil
1 garlic clove, minced
4 cups leftover turkey gravy
1 cup crushed tomatoes
2 cups chopped leftover turkey
1 cup chopped andouille sausage ( or any sausage you like)
6 to 8 cups turkey stock (depending on how thin you want the gumbo)
1 bay leaf
1/2 tsp cayenne (more or less to taste)
1 tsp salt
1 tsp gumbo file powder (which is powdered sassafras leaves)
1 lb. shrimp, cleaned (optional)
rice for serving

Directions:

• In large soup pot, add onion, celery, and green pepper along with olive oil over medium heat and cook until veggies are tender, but not soft.
• Add garlic to pot and cook for 1 more minute.
• Add the leftover gravy and cook for 1 minute, stirring constantly.
• Add the tomatoes, turkey, and sausage stirring to mix, then add enough turkey broth to make gumbo the consistency you want.
• Add seasonings and turn heat down to low; simmer very slowly for 15 minutes.
• Add shrimp (if desired) and let simmer just until shrimp is pink, about 4 to 5 minutes.
• Serve in bowls with a scoop of cooked rice on top.

Note: This gumbo doesn't need a roux because the basic idea of this thickening agent, roux, is replaced with the turkey gravy which contains the same ingredients - fat and flour - and it's already made, so it makes dinner easy!

Leftovers Recipe: Thanksgiving Table Shepherd's Pie

I do have a great recipe for leftover turkey soup, but everyone does soup, so I wanted to mix it up a little this year, and give you a new option. This one uses multiple leftovers - turkey, gravy, mashed potatoes, and vegetables, so you can start getting the fridge cleaned out this weekend, and won't feel like you're eating the same thing again. Plus, since just about everything's already cooked, this one's a snap to make, which will be nice after all the work you put into the Thanksgiving dinner. Enjoy!

Leftover Thanksgiving Table Shepherd's Pie

Shepherds Pie (Photo credit: seriouslygood1)

Ingredients:

4 cups cooked turkey, shredded
3 cups cooked vegetables, anything you have leftover (if you don't have leftover vegetables, just quickly steam some chopped broccoli and carrots or peas and you'll be good to go)
1 cup gravy
4 cups leftover mashed potatoes
1 egg
1 Tbsp cream cheese; room temperature
salt and pepper to taste
2 Tbsp butter or margarine, broken up
dash paprika

Instructions:

1. Preheat oven to 400 degrees and grease a large pie plate or casserole dish.
2. Heat turkey, vegetables, and gravy in a saucepan until warmed through, then turn into prepared dish.
3. Mix room temperature mashed potatoes with egg and cream cheese until smooth and well blended, add salt and pepper to taste, then mix again.  
4. Spoon the potatoes over the ingredients in casserole, spreading to cover ingredients completely.
5. Stick pieces of butter all over the potatoes and sprinkle with paprika.
6. Bake at 400 degrees for 25 to 30 minutes until potatoes are browning and filling is bubbling hot.

Low-Carb Recipe: Herbed Sausage Stuffing

This delicious stuffing offers a change from traditional bread-based carb-filled stuffings. Sausage (you can choose different types or flavors to change things up - try Italian sausage, spicy, or even chorizo, but be sure to go all-natural to avoid sulfites and other unhealthy preservatives) and lots of vegetables form the base for this tasty Thanksgiving-ready side dish, and a variety of fresh herbs gives a distinctive flavor.

Happy Thanksgiving!

Herbed Sausage Stuffing

Ingredients:
1 lb. natural turkey sausage (or any sausage you like)
1/4 cup finely chopped celery
1/4 cup finely chopped onion
2 eggs
2 cups chopped cauliflower (bite size)
1/2 cup chopped yellow squash (bite size)
1/2 cup freshly grated Parmesan
1 Tbsp chopped fresh parsley
3 Tbsp chopped fresh sage
3 Tbsp chopped fresh thyme
1 garlic clove, grated
1/4 tsp salt
1/8 tsp black pepper

Instructions:

• Preheat oven to 350 degrees.
• If using cased sausage, cut off the casings and break sausage up into a skillet.
• Put skillet over medium heat, add the celery and cook, stirring often, until the celery starts to get a little soft, then add onion and cook, stirring often, until the onion gets soft.
• Continue cooking, stirring often, until the sausage is totally cooked through.
• In a large bowl, beat the eggs, then add the cooked sausage mixture to the bowl, mix eggs into meat, then add remaining ingredients and mix together until blended.
• Turn into a casserole dish, cover, and put in preheated oven and bake at 350 degrees for 30 to 35 minutes.  
• Check and if it's too moist, uncover and continue cooking for 5 to 10 minutes more, or until edges start to brown.
• Serve hot with turkey, duck, ham, or other holiday meats.

And be sure to check back Friday for some ideas on what to do with all those leftovers!

Low-Carb Thanksgiving Dinner Ideas

For those of you looking for Part 3 in the "Why I'm Not A Vegan" series, I apologize. Since this is Thanksgiving week, I thought we'd switch it up and focus on Thanksgiving foods this week (just about as non-vegan as it gets anyway) :-)   but don't worry - we'll be back with Part 3 soon, and finish up with why eating vegan is not natural.

And now on to choosing the main dish for a low-carb, meat-based holiday feast! :-)   Most main dishes we think about over the holidays are naturally low-carb because they are usually protein-based. Choices such as turkey, duck, goose, and ham are traditional stars of the holiday table, but are they all equally nutritious and diet-friendly? Let's take a look at some of the most popular and see how they stack up against each other.

Turkey Talk

 (Photo credit: Wikipedia)

Many families pride themselves in their great big, juicy, golden brown turkey coming out of the oven.  And why not? This glorious bird is a holiday classic that is not only beautiful when cooked well, but is just as tasty.  But, how does turkey stack up in the healthier food department?

Turkey is essentially considered a low-to-no-carb food.  Since meat is mostly protein, you can enjoy as much turkey as you wish if you are on a low-carb diet.  However, a few things to consider would be the dressing you may have stuffed the bird with.  If you consider roasting your bread-filled bird a tradition, just be sure to avoid the dressing when dishing up your plate. Or, choose less carb-heavy stuffings based on things like quinoa.

Other nutritional considerations are the fat, cholesterol, calories, and sodium.  One trick to cut down on the fat, which often contains these elements, is to be sure the bird is on a rack in the roasting pan so the fat cooks off and runs through, and the bird isn't sitting in the fat juices. Also be sure to choose an all-natural turkey which is not treated with antibiotics or pumped full of artificial flavorings and salt. Organic and free-foraging is best if you can get it.

If you are faced with a holiday table filled with carb-rich, fat-rich foods, your choices may be limited, but you can feel confident helping yourself to multiple servings of turkey.  If you stick to mostly white meat, with only a nibble or two of dark meat and a tiny bit of crispy skin, you can load up without worrying about your healthy diet.

Duck vs. Goose

Two popular birds to grace the holiday table are duck and goose.  Either one is a glorious addition to a beautiful table.  They both are aromatic, the skin crisps and browns beautifully, and they are often a special treat simply because we just don't tend to cook them often.

But, when it comes to eating healthier, which would you choose?  The nutritional data may surprise you.  We believe duck to be a very fatty bird, and it is, of course.  However, between the two, goose is actually much higher in calories and almost five times more calories come from the fat in a goose than the fat in a duck.  This is without the skin.

Even with the goose having a much higher calorie count from fat, the cholesterol count is quite a bit lower for a goose than a duck.  This just illustrates how important it is to check the nutrition labels before you dig in, especially if you are on a strict diet.

The good news is both duck and goose are carb-free, so if you are on a low-glycemic diet, this may be one dish you can enjoy without difficulty during the holidays. 

Thanksgiving Ham (Photo credit: dbarronoss)

Ham It Up

It's hard to look at a glazed ham and see it as nutritious and diet-friendly.  Of course, a basic baked ham fits into a low-carb diet, but what about after it's fancied up for the holiday table? 

Comparing a basic baked ham with a honey baked ham, you'll quickly see where the nutrition suffers in the honey baked variety.  The sodium levels jump dramatically as well as the carb levels, thanks to the added sugar or honey.  The calories and fat seem to be on similar levels, which would be considered quite high for most people counting calories.  However, that is assuming you eat an equal part lean and fatty ham, so you could help yourself to a leaner portion and save a few calories.

With this holiday main, it could really depend a lot on the cut and the recipe.  If you choose a lean ham, then bake it with a savory glaze, such as a mustard glaze instead of a sweet glaze, you can save on carbs, calories, and fat.  Bake it on a rack to let the fats drip off and you'll save even more on the fat content.  Put the salt on the table instead of on the ham and you'll reduce your sodium, as well. Ham is salty anyway, so you probably won't need it.

Whatever your traditional holiday meal has for its star, you can always make it healthier.  Choose your main, then tweak your recipe and cooking method to create a main dish that is not only beautiful and tasty, but healthier, too.

Video - Why Traditional Diets Support Good Health

This short video explains some of the important findings by Dr. Weston A. Price regarding healthy dietary practices. Dr. Price's research turns modern "dietary wisdom" on its head. You may be pleasantly surprised to find that some of the tasty foods you've been avoiding all these years in the interest of good health may actually be what you need to eat in order to be healthy!  Remember - our bodies are designed to eat foods that occur in nature - not the kind that come in boxes.

Check this out and learn more about why traditional diets provide more health benefits than you may have been led to believe.

Weston A Price Foundation - Educational Television
National Medical Report


Learn More About Dr. Weston Price's Findings for A Healthy Diet:

   

Recipe: Perfect Cranberry Glazed Pork Tenderloin

This makes a great holiday entree, or just a delicious fall-inspired dinner for family or friends (also makes great use of leftover cranberry sauce). Be sure to use naturally-raised pork - you don't want to be eating all the hormones and chemicals and crap that are fed to conventionally farmed pigs. Natural pork should be raised on pasture or wooded areas if possible, and allowed plenty of space to forage and range. You'll find the flavor far superior to conventional supermarket pork.

Pork is equally well suited to sweet fruit flavors, and savory herbs such as rosemary. In this delicious recipe, you don't have to choose! And the garlic and a touch of balsamic vinegar provide a unique and delicious depth of flavor to the sauce.

Perfect Cranberry Glazed Pork Tenderloin
(Serves 4.)

Cranberry Sauce (Photo credit: MGF/Lady Disdain)

Ingredients:

2 tablespoons olive oil, divided
1 (1 lb) pork tenderloin
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1 small red onion, diced
2 cloves garlic, minced
1/2 cup chicken broth
1/2 cup whole-berry cranberry sauce
2 teaspoons fresh rosemary, chopped
1 tablespoon balsamic vinegar

Instructions:

1. Preheat oven to 350 degrees and lightly oil a 9x13" baking pan.
2. In a large skillet, heat oil over medium-high heat; lay pork tenderloin on work surface and season pork with salt and pepper. When skillet comes up to heat, lay pork tenderloin in the skillet and brown lightly on all sides.
3. Remove the pork from the skillet and set in prepared pan.
4. Into the skillet, put the onion, reduce the heat, and cook until softened, then add the garlic, and cook for about 30 seconds to 1 minute or until garlic softens, being careful not to burn.
5. Pour into the skillet the chicken broth, cranberry sauce, rosemary, and vinegar, and cook for 2 or three minutes until hot.
6. Pour this sauce over the pork in the baking pan and bake, uncovered, until pork tenderloin is done, about 20 to 25 minutes.  Use a meat thermometer and make sure it registers 155 degrees.
7. Remove from oven and let the pork rest for 8 to 10 minutes at room temperature.
8. Slice and serve with sauce spooned over the top of each piece.

Why I'm Not A Vegan - Part 2

Last week I shared the first reason why I don't believe a strictly vegan diet is healthy for humans. But there are other reasons besides health that I don't subscribe to the vegan philosophy. And let me clarify here - I have nothing against your choice if you choose to follow a vegan diet. That is a personal choice and it's up to you. Some people may do just fine on a completely plant-derived diet, but others may find it difficult, or may even face daunting and frightening health challenges - such as the personal story that formerly adamant vegan blogger Tasha shares on her blog. For those who have similar experiences when trying to adhere strictly to the code of veganism, I feel indignant on their behalf when I hear vegans trying to make them feel bad about going back to eating meat - and many do.

Being a vegan or vegetarian is a personal choice - and that's fine if that's what you want to do. But please don't try to make others feel as though they're committing a mortal sin by not eating the way that you do. It's not even so much the vegan diet that I have an issue with - it's more the extremist creed that I find some vegans spout and try to force on others constantly. That's why I'm writing this blog series - to shed some light on the other side, so those who may have considered going vegan or vegetarian, but felt they were "too weak" to give up animal products and consistently feel guilty about it, or those who actually were vegan but gave it up due to health problems or other issues, can see that there's more than one side to the issue, and that maybe it's not the ONLY way to true health after all, and can enjoy eating a healthy and balanced diet guilt-free, even if it includes animal products.

Which brings me to Reason #2 (directed at those adamant and proselytizing uber-vegans).

Reason #2: It's Hypocritical.

vegan cheese (Photo credit: Wikipedia)

Okay, so you're a vegan. You think eating meat is bad for you, and that humans weren't designed to eat meat, and can't digest it properly. You say eating animal products makes the body acidic and promotes disease. You subscribe to the (now debunked) theory that animal fat is evil, and makes you fat and sick. You explain to everyone you meet that eating a plant-derived diet is the only way to go, and that it has "cured" you from such and such ailment (diabetes, obesity, etc.), and that you are now on the path to everlasting true health, because you're eating the diet that we were all meant to eat since time began.

So answer me one question:

Why do you drink Diet Coke????

The first time I saw a professed and staunch vegan drink a can of diet soda I just about fell over. He had been preaching for months about how unhealthy it is to eat meat or any animal-derived food (even vitamin supplements), and then he brazenly pops the top on a can of chemicals, and downs it without blinking an eye.

Not only that, but he regularly pushes people to try his favorite vegan "cheese" - made from hydrogenated oils, artificial flavorings, and various fillers/thickeners/gums, etc., "ice cream" - made from sugary soy-derived dairy substitute processed who knows how, and various other artificially flavored, colored, and preserved "foods" which are completely foreign to the human body - simply because they contain no animal products, so they're "better for you."

Up until this point, I had given the vegan idea some thought - not that I really was sold on it, but I did explore some of the research, and listened to some of the "experts" on why humans aren't meant to eat meat, etc.  But I'm kind of a health nut - and one of the most important things - if not THE main thing I've learned over the years is, if a food doesn't occur in nature (at least in some form), it's not something we should be eating. And the closer we can eat it to the form it does appear in in nature, in most cases, the better it is for us.

(Photo credit: Wikipedia)

So when I saw an adamant vegan eating total junk, which our bodies certainly were never meant to ingest (tell me where in a fruit or vegetable can you find propylene glycol? how about aspartame?  Red #5?), for me that completely changed the tune, and I had to step back and go - wait a minute....  Why are these completely artificial things okay to eat, while whole, natural foods like eggs and meat are not??

Of course, not all vegans eat this way. I'm sure there are some who eat strictly organic fruits and vegetables, beans, whole grains, and minimally processed foods, and who avoid sugar, white flour, and diet soda. I just haven't met one yet....  But I'm sure they're out there.  And one day I may meet one and thoughtfully listen to their views on health.

But until then, don't tell me humans weren't meant to eat meat, but it's okay to have processed vegetable oil "cheese" flavored with chemicals to taste like cheddar on your soy veggie burger. Don't tell me whole raw milk acidifies the body, while you drink Diet Coke (one of the most acidic "foods" in existence) on a regular basis.  Don't try to convince me that eating animal fat makes you fat, while you stuff yourself with vegan bread made with white flour and sugar, which most people now know are the true reasons for this country's epidemic of obesity.

Just keep it to yourself, and I'll keep enjoying my organic, grass-fed beef (or venison), bright orange egg yolks packed with Omega 3's from pastured hens, and creamy yellow whole raw milk from cows eating what they were made to eat (grass), ALONG with my fresh organic vegetables and locally grown ripe fruits.

Feel free to post your dissenting views below. :-)  Remember to check out Part 1 if you missed it. And check back next week for Part 3 in which I will discuss the impact on the environment of raising food for a strictly plant-derived diet, without the input of animals, and wrap up with a few concluding remarks.

Video - Healthy Tips for Eating Meat

This is a very interesting video that explains why conventionally farmed meats are not a healthy food, and how to find healthier meats. If you're a meat-eater, this video is a must-watch!  (For more related info, see The Omnivore's Dilemma, Food Rules: An Eater's Manual, and The Polyface Farm DVD.)

Meat Ain't Bad! Tips for Safe Food, How to Eat Healthy, Go Local | Psychetruth Nutrition & Wellness
Ruth gives 5 Tips every meateater should know. Visit the Treasured Earth Foods Website at; www.treasuredearth...



More On Eating Healthy:
   

Recipe - Roast Duck With Orange & Lemon Sauce

This low-carb recipe is fancy enough for a holiday feast - spice up your Thanksgiving meal this year with duck instead of turkey - or just a special dinner at home with your significant other! The richness of the duck is tempered with tangy citrus flavors, while the coriander and soy sauce add a touch of an Asian flair, without being overpowering.

This recipe is fairly advanced and requires a lot of steps, but will yield an absolutely perfect roasted duck.

Roasted Duck With Orange-Lemon Sauce
(Serves: 4-6)

Roasted Duck (Photo credit: Robert Banh)

Ingredients:

1 (5 to 6 lb) duck (reserve neck and any gizzards)
salt and black pepper
1 navel orange, one half cut into wedges, one half juiced
1 lemon, one half cut into wedges, one half juiced
2 cups water
2 Tbsp coriander seeds
1/2 tsp soy sauce
1/2 Tbsp butter, room temperature
1 Tbsp almond flour

Instructions:

1. Preheat the oven to 325 degrees.
2. Remove neck and gizzards from cavity of duck, set aside, and wash and pat duck totally dry.
3. With a sharp knife, prick the duck skin all over, but don't go into the meat.
4. Season the duck inside with salt and pepper, then put the orange wedges and lemon wedges inside.
5. In a sturdy roasting pan with a rack, pour in the water and coriander seeds, add the neck and gizzards, then put duck on the rack, sprinkle with salt and pepper, cover duck with foil, and set on stovetop burner on high until water in roasting pan comes to a boil.
6. Take roasting pan off burner and set it immediately into the preheated oven at 325 degrees and roast for 1 hour.
7. Remove from oven, uncover, and take duck out of roasting pan and set aside.
8. Turn oven up to 350 degrees.
9. Pour the juices from the roasting pan through a strainer and into a bowl; set aside.
10. Put the duck back on the rack in the roasting pan and again, prick it with a sharp knife through the skin all over. (Do Not cover with foil). Roast at 350 degrees for 1 hour. 
11. After the hour, remove the roasting pan with duck from the oven and turn the oven up to 400 degrees.
12. Transfer the duck to a large baking sheet with short sides to catch any cooking juices and put the duck in the 400 degree oven and continue roasting for 45 to 50 minutes or until the skin is crispy and the meat is tender.
13. While the duck is browning, put the roasting pan (without rack now) on stovetop with burner on medium-high heat. Add the orange juice and lemon juice and bring pan drippings to a boil, stirring, for 1 minute.
14. Take the bowl of strained juices, skim off the fat, and pour this liquid into the roasting pan, add soy sauce and continue boiling and stirring for 1 minute more.
15. Transfer this liquid into a saucepan and put over medium-low heat and bring to a simmer; this will form your sauce.
16. To thicken the sauce, mash together the butter and flour in a small heat-resistant bowl, then add about 1/4 cup of the sauce liquid from the pan to the butter-flour paste, and stir until dissolved. Add this mixture into the saucepan, whisking as you add, and continue simmering over low heat, whisking frequently until the sauce is thickened to your liking, about 2 to 3 minutes.  Let cool slightly, taste, and season with salt and pepper if desired.
17. Put duck on cutting board or platter and let rest for 10 minutes.
18. Slice and serve with the citrus sauce drizzled over the top of each slice.
19. This size duck will serve about 4 to 6 people.  Roast 2 separate ducks to serve more and double the sauce recipe.