I love blackberries. Maybe it is because they bring me back to my childhood memories, picking buckets upon buckets along the Skagit River, to make a years supply of blackberry jam. My father always recruited my brother, my mom, and I to help him pick. The more, the better. The following days would be spent making jam, wafting the aroma of blackberries and lemon throughout the house. We always made so much that the surplus became holiday gifts for friends. It was a time when all four of us were together, happy and healthy.  

Now in my mid thirties I am reliving this memory. Earlier this week Toren and I went to pick our own bucket full at the abundant neighborhood blackberry bushes down the street. Within a quarter hour, I had picked plenty for a little batch of jam, and extra for snacking. The hot rays of the sun had transformed the little firm green berries into plump, sweet, and juicy bits of dark purple goodness. They were delicious. 

Inspired by a glass of good red wine, I got into production mode. How could I make a delicious, unique and healthy jam with these perfectly ripened blackberries? Well, instead of sugar I decided to use dates. They not only sweeten, but also carry along fiber which helps thicken the jam, vitamins and minerals. A generous swig of red wine, and a squeeze of lemon juice also brighten the flavor. 

Making homemade jam is great way to preserve these delicious berries and have access to them year round. Blackberries are EVERYWHERE FOR FREE right now, so don't spend your money on bland store bought alternatives.  Just make sure to pick berries aways from high traffic zones, and to rinse them thoroughly prior to use. You can even freeze them for later. Plus, you have full control of what you use to sweeten the jam. Besides using it on buttered toast, you can stir some into plain yogurt, into oatmeal, or even add a dollop to vanilla ice cream. I hope you like this lightly sweet jam that tastes of high summer.

Blackberry and Red Wine Jam
Makes Four 8oz mason jars 

INGREDIENTS
6 cups rinsed blackberries
12 medjool dates, pitted and soaked with hot water for 10 minutes
1/2 cup red wine (I used cabernet sauvignon) 
juice of 1/2 lemon

DIRECTIONS
Put blackberries and red wine into a large saucepan and heat until boiling. Reduce heat to a steady simmer. With a large spoon or fork crush the blackberries against the side of the pot. Stir often and allow the berries to break down completely and the liquid to reduce. This takes about 20 minutes. 

Meanwhile, place dates into a food processor, and discard the soaking water. Process until a smooth paste is formed. Add the date paste and lemon juice to the blackberry and wine mixture and stir well. Allow to simmer for about 5 minutes while stirring often. Do not let it burn on the bottom! 

Meanwhile bring a large pot with mason jars and a little water to a boil. Place a lid on top to keep steam in. This will sterilize your jars. Pour the hot jam liquid into sterilized jars and top with clean lids. Place on counter top until the lids "pop" inward. They can now be stored safely for later use.

Alternatively, you can transfer the jam into jars random clean jars, allow to cool, top with lid, and then freeze. Either way is fine. 

Lemon Curry Four Bean Salad
This refreshing take on a bean salad is a perfect addition to your summer meals. Rich in protein and fiber, it will keep you full and satisfied. Plus, the prebiotic fibers will keep your gut bugs humming with joy. Unfortunately, individuals with SIBO/IBS may NOT tolerate this recipe well due to the high prebiotic content. This bean salad keeps well, and improves in flavor the longer it sits. If you cannot tolerate onion, add in diced bell pepper or cucumber for the crunch factor. Plus, you can easily replace the clove of garlic with a tsp of finely chopped fresh oregano for spice, or simply omit. 
 
Serves 6 
 
INGREDIENTS
1/3 cup extra virgin olive oil
¼ cup apple cider vinegar
Juice and zest of 1 lemon (plus more lemon juice prior to serving)
2 tablespoons honey
¼ teaspoon yellow curry powder
¼ teaspoon sea salt, plus more to taste
Fresh ground pepper
½ large onion, finely chopped
1 clove garlic, finely minced
1 ½ cups frozen green beans, thawed
1 can garbanzo beans
1 can kidney beans
1 can great northern beans
Generous handful finely chopped cilantro/basil/parsley
 
DIRECTIONS
In a large bowl whisk together the olive oil, vinegar, lemon juice & zest, curry powder, sea salt, and fresh ground pepper, until the honey and salt are dissolved. Stir in the chopped onion and garlic and allow to marinate in dressing. 
 
Meanwhile, measure out about 1 ½ cup of frozen green beans and briefly thaw in microwave. Alternatively, leave out at room temp until thawed. Cut the green beans into smaller pieces using kitchen shears. Transfer to bowl.  Drain and rinse the canned beans, and transfer to the bowl. Mix all the ingredients together, sprinkle in the chopped fresh herb of choice, and stir until combined. Season with additional salt and pepper to taste. 
 
When ready to serve, squeeze a little fresh lemon juice over each serving and enjoy!

Eat Happy,

​Selva

Quality means everything to me. Unfortunately, the quality I strive to have in my diet is often unavailable, especially when it comes to dairy products. Personally, I have come to find that I do better with A2 dairy products made from guernsey and jersey milk or goat and sheep milk. Many of my clients who struggle with GI issues are often in the same boat. Even clients with chronic skin issues or hormone imbalances fair better with a focus on A2 dairy products versus A1. Unfortunately, Holstein cows (the traditional black and white cows) are the predominant dairy cow in the USA and make A1 milk. Therefore, it becomes difficult to navigate the dairy aisle unless you know 100% that the milk used in your dairy product is either jersey or guernsey (or goat and sheep). To learn more about the difference between A1 and A2 dairy see below. 

Research suggests that a common form of cow’s milk casein protein called A1 could potentially cause stomach pain and gut distress unrelated to lactose intolerance. Many thousand years ago, a single gene mutation in Holstein cows changed the type of beta casein protein. As Holstein cows were crossed with other cow breeds, the mutation spread. Therefore, A1 is a type of casein protein found in largest concentration in the milk from Holstein cows (most predominant species in USA) and Friesian cows (European version). Dairy herds in Asia, Africa, and Southern Europe produce mostly A2. 
 
When A1 dairy is digested, it produces a peptide called beta-casomorphin, or BCM-7. Studies have found that BCM-7 has pro-inflammatory actions that can cause stomach pain and digestive distress. For some individuals, this protein can stimulate an immune system response. A recent double blind randomized cross over trial found that A1 casein was associated with increased gastrointestinal inflammation, reducing intestinal transit time (more prone to diarrhea), and impaired brain function, specifically cognitive speed and accuracy. Another recent study found that A1 dairy reduced lactase activity and increased GI symptoms. A2 casein on the other hand does not elicit the same inflammation and immune response because it does not create the BCM-7 peptide during digestion. It has been found to stimulate glutathione (a powerful antioxidant) production whereas A1 dairy does not. Guernsey cows generally have the highest A2:A1 casein at 90%. Whereas 50+% of Jersey cows carry the A2 casein gene. Goat, sheep, buffalo, yak, etc. all produce A2. 
 
Fortunately, A1 casein is not an issue for all individuals. However, if you struggle with digestive issues or any of the symptoms below (or just are not feeling your best despite a healthy, balanced diet) then you may consider eliminating A1 dairy. Common symptoms of intolerance include: hay fever, sinus infections, eczema, asthma, and recurring tonsillitis or ear infections. Remove all dairy for 4 weeks and see if symptoms improve. Then add in A2 dairy to see if symptoms return. If no symptoms return, then A1 dairy should be replaced with A2 dairy as desired. If symptoms do return, then stick to a complete dairy free diet using fortified nut milks, soy milks, or coconut milk products. Fortunately, some products from A1 cows such as butter, heavy cream, and isolated whey protein do not contain significant amounts of A1 and can often be well tolerated.

Now you know why I encourage more A2 dairy products! Personally, I aim to have all the dairy in my fridge be A2, which allows me a little bit of wiggle room for when I go out or am invited over to dinner somewhere else. With that said, recently I have been inspired to make my own butter and my own ricotta cheese from GRASS-FED, RAW, LOCAL, Jersey Milk. The quality couldn't get any better than that! Unfortunately, a gallon of raw grass-fed milk these days is not cheap. At the Bellingham Community Food Co-op it costs about $10 per gallon. However, one gallon makes enough raw butter and ricotta to last me two-three weeks. I think that's worth it!

HOW TO MAKE RAW BUTTER 
All you need to make butter is the milk, a food processor (or a good old fashioned butter churner), and a large open container. It doesn't take much active time and you reap the rewards of a golden butter for weeks. 

INGREDIENTS
1 gallon of raw jersey or guernsey milk

DIRECTIONS
Pour the raw milk into a large container, I use a gallon food storage container, cover with lid and let the cream settle on top overnight in the refrigerator. The next morning, carefully transfer the container from the fridge to your counter. You will see the line separating the cream from the milk. With a ladle or large spoon carefully scoop 1 1/2 cups of the cream from the top and transfer into your food processor. Let the cream sit in the food processor for about one hour to warm up a bit. This helps reduce the amount of time needed to whip the cream into butter. Finally, turn on your food processor on high and process for about 7-10 minutes or until the butter separates completely from the buttermilk.

Meanwhile, prepare a large bowl with cold water and ice cubes. This will be your ice bath to wash the butter. Once the butter separates from the buttermilk, transfer the butter to the cold ice bath. Save the buttermilk for baking recipes, smoothies, or discard. "Knead" the butter, squeezing out excess buttermilk. This process is called, "washing". It reduces the amount of water that is in your butter, increasing shelf life. Once you are done, you can season your butter with salt, fresh herbs, or leave as is, sweet and creamy (my personal preference), and transfer to a butter container. 

​HOW TO MAKE RICOTTA
I have a deep love for ricotta, especially in the summer months served with sliced juicy tomatoes, crisp middle eastern cucumbers, crunchy Maldon's salt, and fresh ground pepper. If I have some fresh herbs, then I am extra happy. Usually while the cream warms up to room temp I make ricotta. The leftover milk makes about 3-4 cups, enough for me to eat from for a week if not longer. All you need is a large pot, a thermometer, butter muslin, and a couple of cheap specialty ingredients. You can find all the necessary components here or here. 

INGREDIENTS
Remaining gallon of raw jersey milk
1 tsp cheese salt (can also just use plain sea salt)
1 tsp citric acid
1/2 cup water

DIRECTIONS
Pour your milk into a large pot and heat over medium. Meanwhile dissolve the citric acid and salt in the half cup of water. Add to the milk and stir. Continue to stir often to ensure the milk doesn't burn on the bottom. Heat until the milk reaches 185 degrees and the curds separate from the milk. DO NOT LET THE MILK BOIL. 

Meanwhile, cut an appropriate amount of butter muslin and rinse with water. Line a large colander with the muslin. Once the curds have separated, carefully pour the mixture through a fine mesh sieve and then transfer to the lined colander. Hang the cheese up on your faucet for 30 minutes. At this point you can add fresh herbs, diced jalapeños, or whatever other seasoning you would like. Transfer to glass food containers and enjoy!

Have you tried making your own butter or cheese before? Let me know if you give this a whirl!

Eat Happy,

​Selva