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Sonnewald’s Healthy Recipes

Nov 02, 2020 04:56PM ● By Gisele M. Siebold
Sonnewald is a name that has become synonymous over the years with creating a circle of interconnected, impactful relationships. The more personal approach to caring about others and the community has created strong relationships with Sonnewald Natural Foods customers; many valued, trusted and lasting friendships have been formed.

Most people have three places that shape everyday life: home, work or school, and a third place for coming together. Sonnewald is considered a third place for people to meet and gather with other like-minded people; it has a ripple effect of hope that permeates the larger community.

Education is their niche. They offer free literature and books that are available to customers daily. Wellness coaches help people with needs and support, and offer guidance. Customers help customers by sharing ideas that help them, and make suggestions for how to support other local businesses. Sustainability is important to Sonnewald. They even have a repurpose area that can be found on the front porch.

Shopping at Sonnewald brings customers together around farm-grown and farm-fresh as well as organic, whole, life-sustaining foods. Sharing recipes naturally happens through exchanges created at the store or through the literature that is available for the taking. The seasons of fall and winter bring gatherings of gratitude and sustenance for the physical body and the spiritual heart. The following recipes are offered by the Sonnewald community to inspire the healing impact of breaking bread together and sharing a meal grown and prepared in kindness with the Earth.

Sonnewald’s Life Restoring Soup – Basic Bone Broth

3 pounds beef, lamb, poultry and/or fish bones (humanely raised, hormone and antibiotic free, grass fed, pastured or wild caught is best).

2 – 4 quarts cold filtered water

¼ cup raw apple cider vinegar

1 to 3 strips Kombu or ½ oz. dried sea vegetable of your choosing (adds minerals)

1. Place bones in a large non-aluminum stock pot or crock pot. Cover with water. Add vinegar and soak for about an hour. This will start pulling the vital minerals from the bones into the liquid.

2. Bring bone/water/vinegar mixture to a boil. If using sea vegetable, add them now.

3. Reduce heat and simmer for 12 to 72 hours. Check periodically to make sure bones are covered, adding water if necessary. The lower the simmer, the clearer the broth.

4. Cool.

5. Remove bones using a strainer, colander or cheese cloth. (Many animals both wild and domestic will enjoy the bones!)

6. Chill remaining broth to solidify fat for easy removal. (Birds love suet!)

7. Use, freeze or can. The broth can be used alone, as a soup base or added to sauces and gravies.

Flavor can be enhanced with the addition of meat and/or browning the meatiest bones. Heat oven to 350 degrees and roast until well browned. Cool and add all juices and scraping to the pot along with the bones before soaking (step 1).


Grace’s “Weed” Salad with Pink Sunflower Dressing

Use any or all of the listed ingredients. Use what is in season. Salad can be different every time.

Alfalfa (leaves & flowers)
Comfrey (leaves & flowers)
Lemon balm
Lavender (leaves & flowers)
Lamb’s quarters
Kale (red, curly or dinosaur)
Salad burnett
Wood sorrel
Rosa rugosa (petals)
Red rose (petals)
Marigold (petals)
Spring mix
Bok choy
Other salad additions you prefer
Tomatoes, etc
Top with pink sunflower dressing (see next recipe), or dressing of your choice

Pink Sunflower Salad Dressing

Soak 1/2 cup sunflower seeds in 1 cup water several hours to overnight

Put in blender & add:
1 small red beet
3-4 small, wild garlic bulbs (& green tops if in season)
1/2 lemon (including white part under yellow skin)
1 T. Bragg's Liquid Aminos or soy sauce
Blend until smooth (add water to desired consistency)
Use to to dark green & "weed" salads

Grace’s Green Drink

Use any or all of these ingredients:

Fill blender about halfway with 50/50 mix of unsweetened pineapple juice & water, leaving room to add all other ingredients.

1 lemon, peeled thinly, keeping the white pare which contains bioflavinoids

1 teaspoon each of flax, sesame, hemp & chia seeds

1 Tablespoon each of sunflower & pumpkin seeds

Add edible dark green “weeds”

Add edible flower blossoms such as dandelions, violets, rose petals, pansies, red bud blossoms, geraniums, comfrey blossoms, borage blossoms, marigolds, calendulas & day lily blossoms

Blend thoroughly, adding more liquid if needed to achieve desired consistency.

Modify to suit your needs. Blend thoroughly. Enjoy daily.

Violet Syrup

4 oz. (about 4 C.) clean, fresh violet blossoms

1 C. boiling water

1 C. honey

* Place blossoms in a jar, pack them down

* Pour boiling water over blossoms, use a spoon to push them down under the water. (You may use more water but this will dilute the violet flavor)

* Let steep (stand covered) for 1-4 hours (the longer, the stronger)

* Strain liquid into small saucepan & add honey

* Cook over medium heat, stirring more frequently as syrup thickens (the longer, the thicker). Do not leave unattended, as it will boil over

* Store in refrigerator.

Sonnewald Natural Foods is located at 4796 Lehman Rd., in Spring Grove. For more information, call 717-225-3825 or visit or