Tag Archives: lemon

3 Easy Ways to Support Your Lymph System

3 easy ways to support lymph titleWe all want strong immune systems. Most people have heard about taking vitamin C, or eating garlic, and if you’re up on your GAPS protocol knowledge you know about getting plenty of sunshine, eating fermented foods, and plenty of healthy fats. One often overlooked area of the immune system is the lymph system.

The lymph system is made up of special vessels, nodes and spaces all over your entire body from head to toe. It is filled with a special fluid, called lymph, that starts out as part of your blood, but slowly leaks out of the blood and takes with it anything dangerous or toxic. The lymph fluid holds onto these toxins until they can filter them through the nearest lymph node. The nodes isolate and neutralize the toxins by making special white blood cells. The neutralized toxin is released back into the lymph fluid and excreted with the rest of the body’s waste.  Eventually the lymph fluid travels all around the body and ends up in a special area right behind the heart. It enters the heart through the thoracic duct and the fluid is returned to the circulation system where the whole cycle starts all over again.  Your tonsils, bone marrow, thymus gland and spleen are also a part of the lymphatic system.

When you catch a cold or a sore throat one of the first things you notice, maybe even before you realize you are sick, is swollen lymph nodes. This is because your lymph system is already hard at work trying to fight off disease. It’s important to take care of your lymph system since it is one of our first lines of defense.

We all know our blood circulates on its own, quite rapidly, throughout the body making the trip from head to toe about once every minute or so. The fluid in the lymph system moves much more slowly. It makes the blood look like a Class V rapids in comparison! No, the lymph system is more like the lazy river – except that’s not exactly accurate since rivers flow on their own. The lymph system requires help to flow. You don’t want stagnant lymph, you want it to flow and circulate and clear away the toxins as efficiently as possible. So here are three things you can do every day to move your lymph along.

1. Exercise.  Our lymphatic systems depend on the contraction of our muscles to move along and circulate. Sitting for too long causes the lymph fluid to stagnate. Sometimes this fluid builds up and causes swelling – sometimes in your ankles and lower legs – which is uncomfortable and not very safe either.  Daily exercise helps activate the lymph circulation. Gentle movement like walking or tai chi can be as effective as more strenuous exercise when it comes to moving lymph.

dry brush

dry brush with detachable handle

2. Dry Brushing. Lymph only flows in one direction – toward the heart. So dry brushing done correctly is a great way to move that fluid along where it needs to go. Dry brushing also helps shed dead skin cells, a beauty bonus. To get started purchase a natural bristle brush with a long handle like this one. Before your daily bath or shower is a good time to do it. Start with the bottoms of your feet and cover your entire foot with firm, longish strokes moving evenly up from the foot to lower leg to thigh and hips. Do the same thing with hands moving up toward shoulders, and torso moving from hips and buttocks up toward the heart. Do both feet/legs and both hands/arms. Every stroke should move toward your heart. You can end with reaching the brush to mid back and stroking up over shoulders toward the heart. Then shower or bathe as usual. Dry brushing is most effective when done daily for at least three months.

lemons and oranges

drink the juice from half a lemon

3. Lemon water. The first thing you drink every morning should be something that benefits your health. So put the coffee or sodas, or even milk or juice, on hold while you have a glass of lemon water. Squeeze the juice of half a lemon into a 16oz mug and fill it with warm water. Drink the warm lemon water first thing to give your lymph system a boost as it dumps out all of the toxins it has accumulated from the day before and during the night.

Try these three ideas to nurture your lymph system now. This will help you get ready for all those back-to-school germs by helping to build and boost your immune system.  Share this post with your friends by using the Twitter, Pinterest and Facebook links at the top of the page. We’d love to hear from you, please leave a comment!

This blog is for informational purposes only. Some links may be monetized. Read our full disclosure here. This post was shared with Wellness Wednesdays. 

 

Roast Leg of Lamb

carving lamb

tender slices of medium-rare roast lamb

Lamb has a long, rich, worldwide culinary history. Enjoyed in ancient China, Greece, Italy, Iraq and Romania, sheep were one of the earliest of the domesticated animals. Even today the Romans claim they have the best pastureland in all of Italy and therefore the best tasting lamb. The roast leg of lamb is traditionally found on the Sunday family dinner tables in France, but it makes a wonderful main course for any holiday or family gathering.  Not only is roast lamb delicious, it is thankfully also easy to prepare.  Roast leg of lamb will grace our family table this Easter, and I hope you can enjoy it at your house too.

A whole leg of lamb usually weighs anywhere from 4 to 8 lbs. Choose the size that best fits the number of people you will serve, and be sure to get enough for leftovers. Roast lamb stew, sandwiches, and stir fry are all delicious.

For the richest flavor schedule your lamb preparations for the day before you plan to serve so the meat can absorb the flavors of the herbs and seasonings.  In the recipe below I give you two options for the herb blend. The oregano and lemon blend will give you more of a Greek-style flavor, while the rosemary blend is more Tuscan/French. I give measurements for a 5-6 lb. leg of lamb. If yours is larger then just scale up the seasonings a bit so you’ll have enough to cover the whole thing. Roasting the meat at high heat and then reducing it to finish at a lower temperature will give you tender, juicy meat even with grassfed, pasture-raised lamb.

Roast Leg of Lamb
 
Author:
Recipe type: Main Course
 
Fragrant roast lamb makes a festive main dish for any family occasion.
Ingredients
  • 1 leg of lamb with the bone, about 5-6 lbs.
  • 4 cloves of garlic, crushed
  • 3 Tblsp fresh rosemary needles pulled from the stem
  • 1 tsp each of Sea salt and freshly ground black pepper
  • ¼ cup extra virgin olive oil
  • OR for Greek-style flavors replace the rosemary with 3 Tblsp fresh oregano leaves plus the zest and juice of half a lemon
Instructions
  1. For best flavor season the lamb the day before, or at least several hours before, you plan to serve.
  2. Place the garlic, rosemary, olive oil, salt and pepper in a small food processor and process into a finely minced puree.
  3. If you don't have a food processor you can mince the rosemary as finely as possible and then use the back of a large spoon to crush and mix the rosemary, garlic, oil, salt and pepper in a bowl until well combined.
  4. Use the tip of a sharp knife to make a dozen or more 1" deep slits all over the surface of the meat.
  5. Insert ½ tsp of the herb mixture into each of the slits, pushing it down into the meat until you've used it all up.
  6. Wrap the lamb tightly and refrigerate for up to one day.
  7. To roast, remove the lamb from the refrigerator an hour before roasting time to allow it to come to room temperature.
  8. Preheat the oven to 425 degrees.
  9. Remove the wrap and place the lamb in a roasting pan with the fat side facing up.
  10. Place the lamb in the preheated oven and roast for 30 minutes.
  11. Reduce the oven temperature to 300 degrees.
  12. Continue to cook the lamb for another 50 minutes, basting with the accumulated juices from the bottom of the pan.
  13. Use a meat thermometer to check for doneness.
  14. Medium rare is an internal temperature of 145 degrees, medium is 160 and well done is 170.
  15. When the meat is done to your liking, remove the lamb from the oven and tent with aluminum foil allowing it to rest about 15 minutes to absorb the juices and be ready for slicing.
  16. If your lamb is over 5lbs plan on an extra 30 minutes of cooking time per pound.

 

lamb before

leg of lamb with rosemary garlic herb rub

 

leg of lamb

golden roasted leg of lamb

 

 

 

 

 

 

 

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This blog has been liked to Allergy-Free Wednesdays at Whole New Mom and Wellness Wednesdays at Richly Rooted.

 

 

 

Fresh Lemon Butter Sauce

lemon butter sauce

drizzle fresh lemon butter sauce over baked fish or chicken

The brightness of lemon meets the velvety smoothness of butter; only four nourishing ingredients make this a simple sauce that comes together in just minutes, ready to drizzle over baked fish, steamed new potatoes, braised kale or anywhere you need the perfect finishing touch.  Not just tasty, but able to offer all the good things in butter plus the nutrition of bone broth along with trace minerals in real sea salt, this sauce helps you feel satisfied.

Fresh Lemon Butter Sauce
 
Author:
Recipe type: sauce
 
The brightness of lemon meets the velvety smoothness of butter in a nourishing sauce.
Ingredients
  • 3 Tblsp freshly squeezed lemon juice
  • 5 Tblsp homemade bone broth
  • 8 Tblsp butter (preferably from grassfed cows)
  • generous pinch of sea salt (we like Celtic or Himalayan)
Instructions
  1. When the rest of the meal is just about ready heat a skillet on medium heat.
  2. Add the lemon juice and bone broth to the skillet along with the generous pinch of sea salt and heat until it begins to simmer.
  3. One tablespoon at a time, whisk in the butter allowing it to melt fully as you continue to whisk until each tablespoon is incorporated.
  4. Taste the sauce once all the butter has been whisked completely into the liquid and adjust adding more salt or lemon juice if needed.

What kind of bone broth should you use? Use whatever you have, but consider the flavors of what you are putting the sauce one – use chicken broth on vegetables, fish, poultry or pork; use beef broth for steaks.

lemon and kerrygold

 

 

 

 

 

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Gluten-free Rosemary Lemon Mini Corn Muffins

rosemary bushThe rosemary out my front door is getting so big that I can’t help but reach out and brush it as I walk in and out. I love the fragrance of rosemary! I also love how rosemary tastes in so many different foods. Recently I went searching for a rosemary corn muffin but couldn’t find any recipes that didn’t also call for regular flour. I have personally been avoiding gluten for about three months. So I decided to do a little experimentation to see if I could make a gluten-free corn muffin the whole family would like.  I came up with these mini-muffins with the cornbread texture I wanted plus the bonus of fragrant rosemary and the bright notes of lemon. They were just what I needed to go with big bowls of summer vegetable soup.

I really like the sprouted cornmeal from To Your Health Sprouted Flour Company. Sprouting is one of the ways you can make grains easier to digest and more nutritious. Almond flour is made from grinding almonds. You can purchase it in most health food stores and some grocery stores, but it is also easy to make your own. I used sliced almonds from the bulk bins ground in my food processor.

Rosemary Lemon Mini Corn Muffinsrosemary lemon corn muffins

1 cup almond flour

1 cup sprouted cornmeal

1 Tblsp coconut flour

1/2 tsp  sea salt

1/2 tsp baking soda

2 eggs

1/4 cup honey

1/4 cup melted butter

1 Tblsp chopped fresh rosemary

1 Tblsp lemon zest

juice from 1/2 of a lemon

I put everything into my food processor in the order it appears here in the recipe. Then I just rosemary lemon corn muffin with butterwhirled it up until everything was evenly mixed. I think the food processor gives these gluten-free baked goods a lighter, more tender texture. If you don’t have a food processor just mix everything well in a large bowl.  Grease your mini-muffin tin with a little butter or lard and then fill each cup with about one tablespoon of batter. This recipe made 24 mini muffins using 1 Tblsp batter for each muffin.  Bake at 350 degrees for about 10 minutes. Turn onto a wire rack. Serve warm with plenty of butter.