Next Ingredient

Motivation Behind Next Ingredient (Part One of Two)

I want to offer more background on the strategies that I share through Next Ingredient. They come from a few sources that I blend together- Some are from nutrition training that I received when I was in school, some of them were picked up while observing and interning in clinics. Some came from consulting with health practitioners from varying disciplines. Some come from information that I find when I research practical approaches for the questions that come up through clients or through family members.

Some come from my own health experiences, so I thought it might be helpful to share some examples of tools that I have found useful in my own life, for anyone who is interested.

First, I like to reflect on symptoms that I used to deal with frequently that have either resolved completely, or are at least now absent most of the time. Here are some of the challenges I had daily that have either mostly or completely resolved:

Nosebleeds
Nausea
Tidal fevers
Wounds that wouldn’t heal
Atrial fibrillation
Low body temperature
Headaches and migraines
Enlarged red blood cells
Muscle weakness and cramping
Alternating numbness and pain in my limbs
Lack of control in my limbs
Asthma
Insomnia
Dizziness
Frequent sore throats and lack of control over voice
Intense reactions to most food that I ate (this was not a dislike for the food, but an inability to eat it without becoming ill)

I went to a lot of doctors, and used many different techniques to try to manage these issues so that I could keep working and stay active, including prescription and over-the-counter medications, acupuncture, fasting and other dietary protocols, physical therapy, herbalism and lots of other tools. Some things helped a little or a lot, some things didn’t seem to have an impact, and some impacted me negatively.

(Please view Part Two to see the things that I have found most helpful for these issues.)

Horchata

A refreshing drink! This can be made in many ways, and you will see recipes calling for all kinds of different grains, nuts, and even flowers, all softened, then blended up and often flavored with cinnamon and vanilla.

Here is one simple way to make it, but this can be customized to suit the needs of your household.

Ingredients:
1 Cup Raw White Rice
1 Ceylon Cinnamon Stick
1 Can Sweetened Condensed Milk
2 Cups Whole Milk
1/2 Teaspoon Vanilla Extract

Method:
Wash the Rice in cold water, gently scrubbing it between your hands. Drain water from Rice.

Put Rice, Cinnamon Sticks, and four cups of warm water in a glass bowl. Cover bowl and place in refrigerator overnight.

Pour mixture into blender. Puree until smooth and paste-like. This might take about three to five minutes.

Pour mixture through cheesecloth or fine mesh strainer into a pitcher. Extract as much liquid as you can, pressing down with wooden spoon to aid process.

Add the Sweetened Condensed Milk and Whole Milk to the pitcher, add Vanilla extract, and add an additional 2 cups of water. Stir until well incorporated.

Taste and adjust to your preference.

Serve as-is, or with ice. You can also place pitcher in fridge to cool before serving. This can also be frozen in popsicle molds.

Remix this recipe using Strawberries, Chocolate, Marigolds, Matcha, Coconut, or whichever flavors and ingredients you like best!

(You can find cans of Sweetened Condensed Milk made with Organic Milk at Trader Joe’s, or online, from several different suppliers.)

Ebi Shio/Shrimp Salt

Shrimp Shells can be transformed into a seasoning and added to noodle dishes, dressings, soups, and anything else you want to try.

Here’s one way to prepare your own:

(This recipe utilizes Shells from a one-pound portion of Shrimp.)

Save the leftover Shells, and wash gently under cold water. Rinse away anything that is not a part of the Shell, such as sand or vasculature from the Shrimp.

Spread Shells in a single layer on a baking sheet lined with parchment. Dry Shells out in oven on 400* F until a vibrant pink, which might take about fifteen minutes. Adjust cooking time if necessary.

Remove sheet from oven and allow it to cool.

Once dried Shells have cooled to room temperature, transfer to spice mill or food processor and pulse until it becomes powder. It might need to be processed in batches if the processor isn’t able to hold the full amount at once.

This Shrimp powder can be stored as an individual ingredient, or it can be blended right away with Sea Salt to make the seasoning- Ebi Shio.

Store in an airtight container, in a cool place, out of the sunlight.

Why eat Shrimp shells? This is partly about the flavor, and partly about the nutrition available in the Shells.

Seasonal Shift

Here it comes! All that new growth. Young Yarrow popping through, and bigger babies too; Lambing, Calving, it’s all happening.

What is Spring like for you? Do you live in a place where Spring comes around in April/May/June?

What is the Sun doing?

How is your appetite? How is your energy level? What is your sleep cycle like?

Do you have an interest in Breakfast? Are your meals sitting well?

Sunlight, sleep quality, energy, appetite, digestion, cravings… a lot changes throughout a full year of seasonal shifting. The calendar is always moving, and so are we. Some health states are chronic in nature, and some are contingent on seasonal conditions.

The spring can bring new energy as we transition out of a more hibernation-like routine.

Which food items are available near you right now? Which ones support your energy and resilience?

Is there anything in particular you would like to try cooking or eating this season?

Do you have any surprising cravings or tastes? Which foods work the best for you?

Check in on your mineral status to gain deeper insights into the health patterns you are experiencing. You can do this through Next Ingredient’s mineral screening service. Feel free to DM if you have questions about how this works.

Protein

How do you feel when you prioritize Protein? Are you eating enough to maintain/increase strength and function?

Here are a few small ways to add more Protein to meals and snacks. Please keep in mind that these aren’t reflective of adequate daily protein intake, but they can supplement what you are already doing.

Approximately 10 Grams of Protein Each:

3 Eggs

2 Slices Ham

3 Slices Turkey

1.5 OZ Sockeye Salmon

1/2 Cup Cottage Cheese

10 OZ Milk

3 OZ Ricotta

1 Cup Chicken Bone Broth

1 Cup Beef Bone Broth

2 Tablespoons Whey Protein Powder

2 Tablespoons Collagen or Gelatin Powder (not a complete Protein on its own)

Happy Experimenting!