Old World Charm

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Nutrient Dense

Large Crock Pot

Blender

Grater

Wooden Spoon

Measuring Cups and Spoons

Canning Jars for freezing and/or storing in refrigerator

1 can (28 oz) tomato puree

1 can (15 oz) pumpkin puree

1 box (19.04 oz) mole sauce

1 can (10.5 oz) condensed cream of chicken soup

1 can (3 oz) wood-smoked oysters in oil, drained

1 can (3 oz) wood-smoked scallops in oil, drained

1 can (6 oz) herring in mustard sauce, rinsed

1 can (8.25 oz) mandarin oranges in light syrup, drained

2 tbl frozen concentrated orange juice

1 cup chicken broth

1 cup orange spice tea

⅓ can ginger beer (7.5 oz can)

1 grind of Himalayan pink sea salt

1 pinch salt-free seasoning

1 bay leaf

1 allspice, 1 clove, 1 star anise

1 grate scrape of nutmeg

1 tsp of coconut sugar

2 tbls butter

2 splashes of fig vinegar

3 tsp Old World mustard (whole grain)

2 tbls basil pesto sauce (Genovese)

2 sheets roasted seaweed snacks

½ tsp capers, rinsed

3 tbls sun-dried tomato halves, lightly chopped

1 garlic clove

1 shallot bulb, lightly chopped

½ cup grape tomatoes

½ cup celery, cubed

½ cup carrots, cubed

½ cup apples, cubed

½ cup orange segments

2 tbls Enoki mushrooms, lightly chopped

salt free seasoning

crushed red chili pepper flakes

chicken broth

INSTRUCTIONS

Place all ingredients into large crock pot.

Cook at lowest setting for 7 to 8 hours, stirring occasionally.

Add or adjust seasonings to taste (after 3 hours).

Add in more liquid as necessary or to preference.

Turn off crock pot.

Cool completely.

Refrigerate overnight.

Bring to room temperature.

Take out the bay leaf, allspice, clove and star anise.

Blend in batches until desired consistency, adding more liquid if necessary.

SUGGESTIONS

Store: Freeze some for later use

Garnish With: Fresh Herbs & Vegetables

Use As: Sauce, Dip, Stock base for another recipe

Serve With: Rice, Pasta, Bread, Crackers, Crudités, Lentils...

Smoked oysters are rich in selenium, a mineral that supports thyroid health and protects against cancer. They also contain more zinc than any other food. Oysters are among the best dietary sources of vitamin B12, a nutrient that supports brain function and mental health. They're also rich in minerals, electrolytes and omega-3 essential fatty acids. Smoked oysters are a good source of polyunsaturated fatty acids, potassium and magnesium. These nutrients promote cardiovascular health due to their beneficial effects on blood pressure and cholesterol levels. Smoked oysters are rich in selenium, a mineral that supports thyroid health and protects against cancer. They also contain more zinc than any other food. Oysters are among the best dietary sources of vitamin B12, a nutrient that supports brain function and mental health. They're also rich in minerals, electrolytes and omega-3 essential fatty acids. Smoked oysters are a good source of polyunsaturated fatty acids, potassium and magnesium. These nutrients promote cardiovascular health due to their beneficial effects on blood pressure and cholesterol levels.

Scallops are rich in vitamin B12 and phosphorus. They are a good source of magnesium and potassium and many trace elements. Scallops are a very lean source of protein (80 percent) and they provide over 80 nutrients. Scallops promote cardiovascular health (B12) and provide resistance to colon cancer. In addition to B12, magnesium and potassium provide great cardiovascular benefits. Scallops are an excellent source of several trace minerals, including selenium, zinc and copper. These minerals are important to human health. Scallops are low in calories and high in protein. Scallops are rich in vitamin B12 and phosphorus. They are a good source of magnesium and potassium and many trace elements. Scallops are a very lean source of protein (80 percent) and they provide over 80 nutrients. Scallops promote cardiovascular health (B12) and provide resistance to colon cancer. In addition to B12, magnesium and potassium provide great cardiovascular benefits. Scallops are an excellent source of several trace minerals, including selenium, zinc and copper. These minerals are important to human health. Scallops are low in calories and high in protein.

Herring is rich in vitamin A. Herring is high in eicosapentaenoic acid and docosahexaenoic acid. EPA and DHA are omega-3 fatty acids that reduce the risk of heart disease. A 100-gram serving of canned herring packed in oil supplies 44.5 grams of protein. A 100-gram serving of herring packed in oil has 489 calories and 34.6 grams of fat.

Canned fish give you as much heart-healthy omega-3 fatty acids as fresh fish. These essential oils help prevent potentially deadly heart rhythms.

Oysters can contain high amounts of zinc. Ingesting more than 200 mg of zinc/day may cause anemia, irritability, nausea, vomiting and digestive distress. Even smaller doses, such as 50 to 150 milligrams a day, can affect nutrient absorption, cardiac function, blood lipids and immunity in the long run. One serving of raw oysters contains 76.3 milligrams of zinc. Enjoy them in moderation to prevent any side effects. If you're allergic to shellfish, cut them out of your diet completely. Oysters can contain high amounts of zinc. Ingesting more than 200 mg of zinc/day may cause anemia, irritability, nausea, vomiting and digestive distress. Even smaller doses, such as 50 to 150 milligrams a day, can affect nutrient absorption, cardiac function, blood lipids and immunity in the long run. One serving of raw oysters contains 76.3 milligrams of zinc. Enjoy them in moderation to prevent any side effects. If you're allergic to shellfish, cut them out of your diet completely.

A 100-gram serving of herring has 684 mg of phosphorus. Patients with advanced kidney disease whose phosphorus intake is restricted should discuss this food with their nephrologist or their renal dietician before eating even small quantities of this food, since it is so high in phosphorus. High levels of phosphorus can be dangerous for these patients because the excess phosphorus can pull calcium out of bones. A 100-gram serving of herring has 684 mg of phosphorus. Patients with advanced kidney disease whose phosphorus intake is restricted should discuss this food with their nephrologist or their renal dietician before eating even small quantities of this food, since it is so high in phosphorus. High levels of phosphorus can be dangerous for these patients because the excess phosphorus can pull calcium out of bones.

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BPA-free cans

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