Probiotics.... ♪ Endless Love - Instrumental Music ♪
Water Kefir Tutorial
(for those who can't have dairy) 1. How to make Kombucha 2. tips- Make your own Kombucha 3. It-takes-time.com/turmeric-lime-soda 3b. Justso.co/make-turmeric-bug-by-andrea-fabry |
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- Sprouted brown rice, so healing
Culturesforhealth.com/how-to-sprout-brown-rice - Kitchenstewardship/germinated-brown-rice-has-the-nourishing-traditions-wisdom
- Culturedfoodlife.com/sourdough-sprouted
- >Click Here For More Sprouted and Sourdough Recipes>
- DrMercola.com/digestive upsets/cause of dis-ease/fermented-vegetables
- These are the best superfood, easy to make, cheap,
excellent write about causes of ill-health, dementia etc
Healthy flora helps weight loss and food allergies - a healthy digestion is the start of health.- for that's where the PH balance/nutrients begin,
& where the germs and viruses are fought. etc
NOTE - If you haven't had it before, begin with 1 ts per day with meal, - work up to 1-2 Tb per day,
Do add apples, as the children will like them.
If you don't have probiotic capsules, then use 1 Tb salt for equivalent of one small cabbage,
Shred veg, massage the salt in, let sit til it gets juicy,
Pack tightly into jars, press down so juice covers veg,
Seal, and sit on bench for about 3-7 days (depending on temp)
Let air out every day or 2, You will see bubbles rising,
Taste it, if it tastes like pickles - Keep it in fridge for months - *** Eating Cultured and Fermented Foods
- icr.org/article/amazing-tract-record
Water Kefir
Coconut kefir
Kombucha
Fermented Veg
Fermented condiments
Fermented salsa
Coconut or Almond yogurt
Fermented fruit
Did you know that 99% of food allergies can be cured?
I cured my gluten intolerance in my 20s. I did it by changing my diet and taking therapeutic grade probiotics.
Dr Mercola.com/probiotics-allergies
How to introduce cultured or fermented foods.
You may have heard talk of good and bad bacteria, or intestinal flora-
these are microscopic bacteria that live in your digestive tract
and either aid in proper digestion, assimilation of nutrients, etc.
or else they prevent it when the bad bacteria outnumber the good.
Imagine a scale in your mind, balancing the good and bad intestinal bacteria on either end.
Basically, when you eat cultured and fermented foods, you are heaping good bacteria onto the scale,
and tipping it in the direction of a healthy digestive tract.
Healthhomehappy/10-ways-to-get-probiotics
Why they are important:
Though some fermented foods may not sound appealing initially,
cultured and fermented foods are actually delicious and offer so many health benefits!
Eating foods that are chock full of beneficial, living bacteria is always helpful for good health,
but even more so in our society. With doctors prescribing antibiotics
so liberally (and with us accepting them)
we are in dire need of a bit of help to tip the scales back in the right direction.
Add to that the fact that our meat and dairy contains antibiotics,
and that many do not know what real cultured or fermented foods are (let alone consume them),
and you have a real recipe for poor digestive health (which in turn leads to poor health in general).
Some other health benefits include:
- Rich in enzymes, which improve digestion and reduce the need for our body to produce it's own enzymes,
- which in turn promotes health and increased energy
- Protects the nutrient content of food, and in many cases increases the availability of nutrients
- Helps promote regular elimination (a fancy way of saying that it makes you go!)
- Marksdailyapple.com/gut-flora-inflammation
- Homemademommy/what-are-fermented-foods
- Thepaleosecret.com/fermented-foods-one-of-the-best-things-you-can-do-for-your-health
- Healthyblenderrecipes.com/recipes/raw_almond_milk_kefir
Heat 1.5-2 cans of pure coconut milk on the stove -add extra filtered water to make 1 litre/quart,
allow to cool to blood temperature, add 2 probiotic capsules.
and 1 Tbs gelatine or tspn gum/gluccie (softened in 3 Tbs water)
Culture in warm place/yoghurt maker for 10-12 hrs. Set in fridge, then stir (as it will separate).
There are approximately 700 billion bacteria in a cup of live yoghurt compared to 2 billion in one biokult capsule
There is a specific probiotic strain that helps eczema - Lactobacillus rhamnosus.
DILLY CARROTS-
children love these, when flora is healthy - imagine no flu.
Carrots, salt, water, garlic cloves and fresh dill.
Ferment for a week for a sweet, salty, probiotic gift
In a 4 cup mason jar,
put several Tbsp of fresh dill,
Carrots -scrubbed not peeled, cut in sticks or circles,
shove garlic cloves inbetween,
Cover with filtered water and 2Tbsp of real salt (Celtic, Himalayan).
Cut a yogurt lid to press down on top of the carrots
Put a glass/jar with water in it (for weight) to keep carrots submerged.
Sit for about 7 days in a warmish place like on top of the fridge
Then fridge it, - it keeps for months
- Make a new jar full, every week, for a continuous supply
children love these, when flora is healthy - imagine no flu.
Carrots, salt, water, garlic cloves and fresh dill.
Ferment for a week for a sweet, salty, probiotic gift
In a 4 cup mason jar,
put several Tbsp of fresh dill,
Carrots -scrubbed not peeled, cut in sticks or circles,
shove garlic cloves inbetween,
Cover with filtered water and 2Tbsp of real salt (Celtic, Himalayan).
Cut a yogurt lid to press down on top of the carrots
Put a glass/jar with water in it (for weight) to keep carrots submerged.
Sit for about 7 days in a warmish place like on top of the fridge
Then fridge it, - it keeps for months
- Make a new jar full, every week, for a continuous supply
Recipe --> Picklemetoo.com/sauerkraut-with-apples-and-raisins
Picklemetoo/photos_stream
~ Simple Sauerkraut ~
2 medium cabbages head cored & finely shredded (save outer leaves)
1/8 cup unrefined sea salt
1. Toss cabbage & salt together in a large mixing bowl, “massaging” as you toss …
squeezing the cabbage and salt together, kneading it thoroughly.
This will help break up the cellular structure of the cabbage.
2. Let sit for a few minutes so the cabbage becomes limp and begins to release juice
3. Pack the cabbage a little at a time into jars, crock or fermenter as tightly as you can,
pushing down on the cabbage and eliminating air bubbles. The liquid should rise above the cabbage
4. Continue packing the cabbage until it is completely submerged by the liquid brine
5. Cover with a full cabbage leaf and press down to also be submerged
6. Screw on the lid tightly and allow it to sit at room temperature, undisturbed, for at least seven days.
It will bubble and pop and with these types of jars, they will leak a bit...
so you may want cover with a towel to absorb the brine... and it's a good idea to check on it every few days...
open and release some of the air, ensuring you keep the cabbage submerged when you replace the lid.
Enjoy after a week of fermenting – I like to wait at least 2 weeks....
You can always make 1 head of cabbage using half the salt..
Want to learn more? Read this: probiotics-lovethatbug.com/benefits-of-sauerkraut.
and this: livestrong-what-are-the-health-benefits-of-sauerkraut
and food-skills-for-self-sufficiency.com/making-sauerkraut
2 medium cabbages head cored & finely shredded (save outer leaves)
1/8 cup unrefined sea salt
1. Toss cabbage & salt together in a large mixing bowl, “massaging” as you toss …
squeezing the cabbage and salt together, kneading it thoroughly.
This will help break up the cellular structure of the cabbage.
2. Let sit for a few minutes so the cabbage becomes limp and begins to release juice
3. Pack the cabbage a little at a time into jars, crock or fermenter as tightly as you can,
pushing down on the cabbage and eliminating air bubbles. The liquid should rise above the cabbage
4. Continue packing the cabbage until it is completely submerged by the liquid brine
5. Cover with a full cabbage leaf and press down to also be submerged
6. Screw on the lid tightly and allow it to sit at room temperature, undisturbed, for at least seven days.
It will bubble and pop and with these types of jars, they will leak a bit...
so you may want cover with a towel to absorb the brine... and it's a good idea to check on it every few days...
open and release some of the air, ensuring you keep the cabbage submerged when you replace the lid.
Enjoy after a week of fermenting – I like to wait at least 2 weeks....
You can always make 1 head of cabbage using half the salt..
Want to learn more? Read this: probiotics-lovethatbug.com/benefits-of-sauerkraut.
and this: livestrong-what-are-the-health-benefits-of-sauerkraut
and food-skills-for-self-sufficiency.com/making-sauerkraut
Cultured Vegetables
use freshly harvested, organic, well-cleaned vegetables. spin them dry.
Clean equipment is essential. Scald everything you use in very hot water.
Version 1
3 heads green cabbage, shredded in a food processor
1 bunch kale, chopped: 2 cups wakame ocean vegetables, drained, spine removed, and chopped
1 Tbsp. dill seed
Version 2
3 heads green cabbage, shredded in a food processor
6 carrots, large, shredded in a food processor
3 inch piece ginger, peeled and chopped, 6 cloves garlic, peeled and chopped
use freshly harvested, organic, well-cleaned vegetables. spin them dry.
Clean equipment is essential. Scald everything you use in very hot water.
Version 1
3 heads green cabbage, shredded in a food processor
1 bunch kale, chopped: 2 cups wakame ocean vegetables, drained, spine removed, and chopped
1 Tbsp. dill seed
Version 2
3 heads green cabbage, shredded in a food processor
6 carrots, large, shredded in a food processor
3 inch piece ginger, peeled and chopped, 6 cloves garlic, peeled and chopped
- Combine all ingredients in a large bowl.
- Remove several cups of this mixture and put into a blender.
- Add enough filtered water to make a “brine” the consistency of a thick juice.
- Blend well and then add brine back into first mixture. Stir well.
- Pack mixture down into a 1½ quart glass or stainless steel container.
- Use your fist, a wooden dowel, or a potato masher to pack veggies tightly.
- Fill container almost full, but leave about 2 inches of room at the top for veggies to expand.
- Roll up several cabbage leaves into a tight “log” and place them on top to fill the remaining 2 inch space.
- Clamp jar closed.
- Let veggies sit at about a 70 degree room temperature for at least three days. A week is even better.
- Refrigerate to slow down fermentation. Enjoy!
- Dietdessertndogs.com/cultured-vegetables
- Pickles
Commonsensehome/easiest-no-canning-dill-pickles ♥♥♥
Kimchi- fermented veg- probiotic
Some people enjoy eating it by itself and others with rice and meat or sandwiches
with kimchi as the filling
1.
Maidinak.com/kimchi-veg-paleo-gaps-friendly
2. Nourishingmeals/lacto-fermented-vegetables
for healthy stomach flora/probiotic
3. Balancedbites-sauerkraut-probiotic-food
- Fermented Garlic
1 quart garlic cloves, peeled
Unchlorinated water
2 Tbsp salt
2 Tbsp veggie ferment starter or whey (this is optional)
Homemademommy./preserving-the-garlic-harvest
Deliciousobsessions.lactofermented-garlic
*****
1 quart garlic cloves, peeled
Unchlorinated water
2 Tbsp salt
2 Tbsp veggie ferment starter or whey (this is optional)
Homemademommy./preserving-the-garlic-harvest
How to get started:
First, let's get familiarized with the fermented foods! Here are some examples:
They are merely canned, using vinegar, at high temperatures, rendering any bacteria dead and useless.
The right method for vegetables and fruits is the lacto-fermentation method,
and it does not use vinegar, but instead relies on the lactic-acid that naturally occurs at room temperature,
and uses salt to inhibit bacteria while the lactic-acid develops and ferments the food.
Below, are online resources, including a few recipes, ways acquire to starter cultures for dairy, etc.
I would suggest purchasing a book with much more detailed explanations and instructions,
and a wide variety of recipes. You will not regret it!
Online Resources:
Online tutorial for making fermented vegetables- This is an excellent tutorial, with step-by-step photos
Fermented Treasures- Purchase cultured food and fermented beverage starters, sourdough starter
Sourdough and Lacto-Fermented Recieps- I don't endorse anything else on this site, but some info is very helpful.
Wild Fermentation Site- Some troubleshooting Q&A, tips, a couple recipes, and other links.
Specific Recipes:
Marinara-Styled Cultured Veggies
Garden Style Cultured Vegetables wiht Dill
Water Kefir Tutorial (for those who can't have dairy)
Making Dairy Based Kefir at Home
Fermented Honey (a few recipes from Weston Price site)
Making Sour Pickles
My Homemade Yogurt Technique
Homemade Sauerkraut- My mother-in-law's recipe
Theliberatedkitchenpdx.com/basics/sauerkraut
How to make Kombucha
Baby Steps: Eating Cultured and Fermented Foods
♥♥♥
Frot.co.nz/gapsnz/recipes
Ravishingraw/ravishing-recipes/fermented-foods
♥♥♥
First, let's get familiarized with the fermented foods! Here are some examples:
- Yogurt (plain, sour, 9organic, no thickeners added or needed)
- Smallfootprintfamily/homemade-coconut-milk-yogurt
- Kefir (similar to yogurt, but more drinkable, with a slightly different taste)
- Buttermilk
- Cultured sour cream, creme fraiche, or piima cream
- Sauerkraut (includes Kimchi, the Korean version) use as a condiment
- Pickles (such as dill pickles)
- Other pickled vegetables (pearl onions, beets, carrots, etc.)
- Japanese miso paste, natto (fermented bean paste) and umeboshi (pickled plums)
MISO is so good to use in lasagne etc, ie gives a taste like cheesy sauce for macaroni, casseroles. - Sugar free fermented organic, natural fruit chutneys and preserves
- Kombucha, a fermented, Asian drink made with tea
They are merely canned, using vinegar, at high temperatures, rendering any bacteria dead and useless.
The right method for vegetables and fruits is the lacto-fermentation method,
and it does not use vinegar, but instead relies on the lactic-acid that naturally occurs at room temperature,
and uses salt to inhibit bacteria while the lactic-acid develops and ferments the food.
Below, are online resources, including a few recipes, ways acquire to starter cultures for dairy, etc.
I would suggest purchasing a book with much more detailed explanations and instructions,
and a wide variety of recipes. You will not regret it!
Online Resources:
Online tutorial for making fermented vegetables- This is an excellent tutorial, with step-by-step photos
Fermented Treasures- Purchase cultured food and fermented beverage starters, sourdough starter
Sourdough and Lacto-Fermented Recieps- I don't endorse anything else on this site, but some info is very helpful.
Wild Fermentation Site- Some troubleshooting Q&A, tips, a couple recipes, and other links.
Specific Recipes:
Marinara-Styled Cultured Veggies
Garden Style Cultured Vegetables wiht Dill
Water Kefir Tutorial (for those who can't have dairy)
Making Dairy Based Kefir at Home
Fermented Honey (a few recipes from Weston Price site)
Making Sour Pickles
My Homemade Yogurt Technique
Homemade Sauerkraut- My mother-in-law's recipe
Theliberatedkitchenpdx.com/basics/sauerkraut
How to make Kombucha
Baby Steps: Eating Cultured and Fermented Foods
♥♥♥
Frot.co.nz/gapsnz/recipes
Ravishingraw/ravishing-recipes/fermented-foods
♥♥♥
Thankyourbody.com/back-to-basics-my-journey-to-real-health-part-I
Read Part II here
If you do not regularly consume good fermented foods,
a high-quality probiotic supplement will provide similar benefits.
1. Nourishingmeals/how-to-make-lacto-fermented-vegetables
Use fermented veg in sandwiches, salads, with dinner, and in pancakes like SOCCA
2. Healthhomehappy/Make kimchi-give-sauerkraut-some-variety
3. Balancedbites/easy-recipe-raw-sauerkraut-fermented-probiotic-food.
4. Pure2raw/how-we-make-fermented-veggies
4a SOCCA-YUM. Pure2raw/fermented-veg-garbanzo-bean or chickpea flour-flatbread-socca
5. Lovingourguts.com/review--lacto-fermentation-video
6. Deliciousobsessions/52-weeks-of-bad-bacteria-30-lactofermenteds-curried-squash-and-zucchini
Read Part II here
If you do not regularly consume good fermented foods,
a high-quality probiotic supplement will provide similar benefits.
1. Nourishingmeals/how-to-make-lacto-fermented-vegetables
Use fermented veg in sandwiches, salads, with dinner, and in pancakes like SOCCA
2. Healthhomehappy/Make kimchi-give-sauerkraut-some-variety
3. Balancedbites/easy-recipe-raw-sauerkraut-fermented-probiotic-food.
4. Pure2raw/how-we-make-fermented-veggies
4a SOCCA-YUM. Pure2raw/fermented-veg-garbanzo-bean or chickpea flour-flatbread-socca
5. Lovingourguts.com/review--lacto-fermentation-video
6. Deliciousobsessions/52-weeks-of-bad-bacteria-30-lactofermenteds-curried-squash-and-zucchini
6 Cultured Foods to Make at Home
Keeperofthehome/6-cultured-foods-to-make-at-home
Written by Mindy
Probiotics are a great way to keep your digestive system working properly.
Lots of people take probiotics in pill form, but we gain more probiotic from food and drinks.
What are the best foods to eat to fill your body up with all of those beneficial probiotics?
Cultured and fermented foods!
They are full of probiotics, and they are easy to make yourself at home.
Here are six cultured foods easily made to help your family have a steady supply of probiotics.
1. Yogurt
Yogurt is the most well-known cultured food in our society.
The problem is that purchased yogurts are made from processed milk
and often contain artificial flavors, gluten and sugar.
Make yogurt at home! Methods to try.
Homemade Slow Cooker Yogurt
Homemade Stovetop Yogurt
Homemade Countertop Yogurt
2. Milk Kefir
Milk kefir is similar to yogurt, but not as thick, and has a slightly more sour taste.
It makes a wonderful base for smoothies!
To make milk kefir, you simply put kefir grains in a jar of fresh milk and let it culture at room temperature for around 24 hours. When it is done, strain the grains from the kefir and repeat the process.
Here is a detailed tutorial on making milk kefir, and here is a great source for obtaining milk kefir grains.
3. Water Kefir
Water kefir is a sweet, fizzy beverage that is very easy to make at home.
The process for making water kefir is similar to that of making milk kefir.
To make water kefir, you begin with a sugar water mixture that you add water kefir grains to.
You then let it sit at room temperature for around 24 hours.
During this time the grains eat most of the sugar and leave you with a delicious water kefir.
Then you simply strain out the grains and repeat the process for a daily supply of fresh water kefir.
Many people find water kefir helpful for giving up soda pop.
It is a healthful beverage besides water without the sugar and chemicals in pop.
Instead of those nasty things, it's full of probiotics!
Here is a detailed tutorial on making water kefir, and here
is a good source for getting your own water kefir grains.
4. Kombucha - make with a 'scoby/mother' culture
Our whole family loves kombucha, and we enjoy the process of making it as a family.
We lovingly refer to it as boocha.
Depending on how long you ferment (or culture) it for, it can be a bit tart.
We like ours to be more on the sour side, and we love flavoring it with different fruit flavors.Don't ever use Earl Grey tea. The bergamot in it will injure your culture and you'll need to get a new starter.
Anything with citrus in it is also bad.
There are two different methods for making kombucha.
The continuous brew method and the standard brew method.
We started using the continuous brew method earlier this year, and it is definitely our favorite. This is the jar that we use to brew our kombucha,
and here is a detailed explanation for using the continuous brew method.
To obtain a SCOBY for making kombucha, you can purchase one, get one from a friend,
or make one yourself from a store bought bottle of kombucha-
(if it is organic and natural, the new store ones may not work.)
A Good brand is -GT Organic Raw Kombucha -from health foods stores.
with lots of yeast floating at the bottom - that is the part you use.
1. Picklesnhoney/how-to-make-kombucha /growing-a-scoby
2. Instructables/How-to-Make-a-Big-Batch-of-Kombucha
Given that Kombucha mobilizes toxins, DO NOT drink it when pregnant or breastfeeding
as the fetus/infant will be subject to toxins that the mother is expelling.
5. Sourdough
Use sourdough starter to make bread, waffles, pancakes, and aother yummy goodies.
To get started with sourdough, you will either need to make your own sourdough starter or buy one.
Once your sourdough is thriving, you will get into a rhythm of caring for it and then you will be making lots of yummy sourdough goodies to enjoy.
Here are some easy (and delicious) recipes to get you started.
Whole Wheat Sourdough Pancakes
Whole Wheat Sourdough Biscuits
Whole Wheat Sourdough Bread
for more recipes, purchase Sourdough from A to Z book.
It is loaded with sourdough recipes that I use over and over again.
6. Lacto-fermented Vegetables
Note, use this as a condiment.
Too much fermented veg can cause an imbalance, so keep eating fresh veg,
and add a little fermented veg to a meal.
Use lacto-fermentation to preserve garden bounty.
Here are a list of simple lacto-fermented veggies for you to try yourself.
Lacto-Fermented Salsa (this is delicious!)
Lacto-Feremented Pickles
Simple No-Pound Sauerkraut
Lacto-Fermented Dilly Beans
Keeperofthehome/6-cultured-foods-to-make-at-home
Written by Mindy
Probiotics are a great way to keep your digestive system working properly.
Lots of people take probiotics in pill form, but we gain more probiotic from food and drinks.
What are the best foods to eat to fill your body up with all of those beneficial probiotics?
Cultured and fermented foods!
They are full of probiotics, and they are easy to make yourself at home.
Here are six cultured foods easily made to help your family have a steady supply of probiotics.
1. Yogurt
Yogurt is the most well-known cultured food in our society.
The problem is that purchased yogurts are made from processed milk
and often contain artificial flavors, gluten and sugar.
Make yogurt at home! Methods to try.
Homemade Slow Cooker Yogurt
Homemade Stovetop Yogurt
Homemade Countertop Yogurt
2. Milk Kefir
Milk kefir is similar to yogurt, but not as thick, and has a slightly more sour taste.
It makes a wonderful base for smoothies!
To make milk kefir, you simply put kefir grains in a jar of fresh milk and let it culture at room temperature for around 24 hours. When it is done, strain the grains from the kefir and repeat the process.
Here is a detailed tutorial on making milk kefir, and here is a great source for obtaining milk kefir grains.
3. Water Kefir
Water kefir is a sweet, fizzy beverage that is very easy to make at home.
The process for making water kefir is similar to that of making milk kefir.
To make water kefir, you begin with a sugar water mixture that you add water kefir grains to.
You then let it sit at room temperature for around 24 hours.
During this time the grains eat most of the sugar and leave you with a delicious water kefir.
Then you simply strain out the grains and repeat the process for a daily supply of fresh water kefir.
Many people find water kefir helpful for giving up soda pop.
It is a healthful beverage besides water without the sugar and chemicals in pop.
Instead of those nasty things, it's full of probiotics!
Here is a detailed tutorial on making water kefir, and here
is a good source for getting your own water kefir grains.
4. Kombucha - make with a 'scoby/mother' culture
Our whole family loves kombucha, and we enjoy the process of making it as a family.
We lovingly refer to it as boocha.
Depending on how long you ferment (or culture) it for, it can be a bit tart.
We like ours to be more on the sour side, and we love flavoring it with different fruit flavors.Don't ever use Earl Grey tea. The bergamot in it will injure your culture and you'll need to get a new starter.
Anything with citrus in it is also bad.
There are two different methods for making kombucha.
The continuous brew method and the standard brew method.
We started using the continuous brew method earlier this year, and it is definitely our favorite. This is the jar that we use to brew our kombucha,
and here is a detailed explanation for using the continuous brew method.
To obtain a SCOBY for making kombucha, you can purchase one, get one from a friend,
or make one yourself from a store bought bottle of kombucha-
(if it is organic and natural, the new store ones may not work.)
A Good brand is -GT Organic Raw Kombucha -from health foods stores.
with lots of yeast floating at the bottom - that is the part you use.
1. Picklesnhoney/how-to-make-kombucha /growing-a-scoby
2. Instructables/How-to-Make-a-Big-Batch-of-Kombucha
Given that Kombucha mobilizes toxins, DO NOT drink it when pregnant or breastfeeding
as the fetus/infant will be subject to toxins that the mother is expelling.
5. Sourdough
Use sourdough starter to make bread, waffles, pancakes, and aother yummy goodies.
To get started with sourdough, you will either need to make your own sourdough starter or buy one.
Once your sourdough is thriving, you will get into a rhythm of caring for it and then you will be making lots of yummy sourdough goodies to enjoy.
Here are some easy (and delicious) recipes to get you started.
Whole Wheat Sourdough Pancakes
Whole Wheat Sourdough Biscuits
Whole Wheat Sourdough Bread
for more recipes, purchase Sourdough from A to Z book.
It is loaded with sourdough recipes that I use over and over again.
6. Lacto-fermented Vegetables
Note, use this as a condiment.
Too much fermented veg can cause an imbalance, so keep eating fresh veg,
and add a little fermented veg to a meal.
Use lacto-fermentation to preserve garden bounty.
Here are a list of simple lacto-fermented veggies for you to try yourself.
Lacto-Fermented Salsa (this is delicious!)
Lacto-Feremented Pickles
Simple No-Pound Sauerkraut
Lacto-Fermented Dilly Beans
1. Gaps.me/Fermented foods-essential-probiotic microbes in the best possible form
2.Rwood.com/Fermented_Foods_Strengthen_Immune_System.
This is so simple to make:
3.Asonomagarden.wordpress.com/an-intro-into-fermentation-how-to-make-kimchi
4.Instructables.com/id/How-to-Make-Kimchi
5. Davidlebovitz.com/a-kimchi-recipe
7 Easy Steps to Make Your Own Water Kefir and Why You Should
Cookitallergyfree
Water Kefir is also so full of health benefits and a wonderful healing beverage:
1. Order Water Kefir Grains from Cultures for Health or another reputable source.
2. Gather INGREDIENTS once you rehydrate your Grains after they arrive:
The longer they ferment, the more sugar they will consume.
3. Dissolve 1/2 cup sugar in a small amount of hot water in your jar
(cut amount of sugar in half if making by the quart).
Then cover dissolved sugar with enough cool water to almost fill half gallon jar
(leaving about 2 inches unfilled at top) and stir with wooden or plastic spoon.
Spring water with good mineral content is preferable (instead of filtered or Reverse Osmosis water).
If using tap water, however, you need to remove chlorine first by placing it in a bowl
and letting the water sit over night – choline will evaporate.
If using filtered water, you may want to add a few drops of liquid minerals back into the water
(grains thrive on the minerals), such as Vital Earth Fulvic Minerals
or add a half (rinsed) pastured egg shell to the jar.
4. Add 1/2 cup of kefir grains (use 1/4 cup if making in quart size jar) to room temperature water.
Cover jar tightly with lid, or towel with a rubber band.
**Kefir grains can multiply. A good ratio to remember is: 1/2 cup grains to half gallon water to 1/2 cup sugar.
Cut amount in half for quart size containers.
5. Let kefir culture at room temperature for 24 – 48 hours.
The longer you let it sit, the less sweet it will become as the grains consume more of the sugar.
- just over 48 hours is good.
Bubbles may appear as it cultures. This is normal (although does not always happen).
If your family is used to a sweet flavor, start with a shorter period of time (like 24 hours) the first time,
then try letting the grains culture a bit longer for each new batch.
**There is a small amount of alcohol that is produced as the microbes feed on the sugar and produce lactic acid, alcohol (ethanol), and carbon dioxide. This is what causes the bubbles/carbonation.
The alcohol content in kefir varies with the fermentation time, and is usually less than 1% .
6. Strain off the finished liquid into another container using a plastic strainer
(remember-grains do not like metal), once you are done culturing the grains, and cover with an airtight lid.
At this point, rinse your grains thoroughly and you can use them to begin your next batch.
7. Now you can flavor your prepared Water Kefir (or just leave it as is).
FLAVOUR OPTIONS:
Cream Soda: Add 2 Tbsp of Good Quality Vanilla per half gallon to your Prepared Water Kefir
Fresh Fruit-Flavored: Add your choice of fresh organic fruit to your prepared Water Kefir.
Change fresh fruit out every day and replace with new fresh fruit.- (either alone or combined):
strawberries, orange slices, kiwi slices, mango slices, sliced grapes, lemon slices, etc).
Dried Fruit-Flavored: Add your choice of dried organic fruit to your prepared Water Kefir.
Change dried fruit out every seventh day.
Fruit Slushie: Blend your prepared Water Kefir with fresh fruit and ice cubes for a refreshing treat.
Strawberries and kiwi are favorite combination in our house.
Or add Water Kefir to your favorite smoothies in place of your liquid.
Ginger Lemon Flavored: Add 1/2 cup freshly squeezed lemon juice
to prepared Water Kefir + lemon slices + 4 Tbsp grated fresh Ginger, and 1 Tbsp Good Quality Vanilla
KEFIR - Yoghurt making
KEFIR - the ancient yoghurt culture 'grains'
Ournourishingroots/-101-how-to-make-yogurt
Ask in your health shop for Kefir grains or powder sachets or order the 'grains' online
Healthhomehappy.com/all-about-kefir-- you can buy them here
2.Rwood.com/Fermented_Foods_Strengthen_Immune_System.
This is so simple to make:
3.Asonomagarden.wordpress.com/an-intro-into-fermentation-how-to-make-kimchi
4.Instructables.com/id/How-to-Make-Kimchi
5. Davidlebovitz.com/a-kimchi-recipe
7 Easy Steps to Make Your Own Water Kefir and Why You Should
Cookitallergyfree
Water Kefir is also so full of health benefits and a wonderful healing beverage:
- It is a natural supplier of various strains of healthy bacteria and yeasts (probiotics)
- to our digestive tract and can help to bring balance to your inner microflora
- During the fermentation process, it becomes an excellent source of Vitamins B1, B6, and B12
- It has a tonifying and cleansing effect on the intestines
- It is perfect for a Vegan Diet
- It has antibiotic and anti-fungal properties
- In addition to the good bacteria and beneficial yeasts,
- it also contains many vitamins, minerals, and amino acids
- It strengthens the Immune System
- It has a cleansing effect on the entire body
- It helps to eliminate Candida issues
- It can help to normalize metabolism
- It helps to treat skin conditions such as eczema, psoriasis, and acne
- It can reduce inflammation in the body
- It can improve the function of the liver
- It can increase energy levels and lend an overall feeling of good health
1. Order Water Kefir Grains from Cultures for Health or another reputable source.
2. Gather INGREDIENTS once you rehydrate your Grains after they arrive:
- Quart or half gallon glass jar (I make a half gallon at a time)
- Plastic Strainer (not metal – kefir grains do not like metal)
- Wooden Spoon for stirring (not metal)
- Organic Cane Sugar or Sucanat or Rapadura- from health shop (see **Sugar Note)
- Water Kefir Grains.
The longer they ferment, the more sugar they will consume.
3. Dissolve 1/2 cup sugar in a small amount of hot water in your jar
(cut amount of sugar in half if making by the quart).
Then cover dissolved sugar with enough cool water to almost fill half gallon jar
(leaving about 2 inches unfilled at top) and stir with wooden or plastic spoon.
Spring water with good mineral content is preferable (instead of filtered or Reverse Osmosis water).
If using tap water, however, you need to remove chlorine first by placing it in a bowl
and letting the water sit over night – choline will evaporate.
If using filtered water, you may want to add a few drops of liquid minerals back into the water
(grains thrive on the minerals), such as Vital Earth Fulvic Minerals
or add a half (rinsed) pastured egg shell to the jar.
4. Add 1/2 cup of kefir grains (use 1/4 cup if making in quart size jar) to room temperature water.
Cover jar tightly with lid, or towel with a rubber band.
**Kefir grains can multiply. A good ratio to remember is: 1/2 cup grains to half gallon water to 1/2 cup sugar.
Cut amount in half for quart size containers.
5. Let kefir culture at room temperature for 24 – 48 hours.
The longer you let it sit, the less sweet it will become as the grains consume more of the sugar.
- just over 48 hours is good.
Bubbles may appear as it cultures. This is normal (although does not always happen).
If your family is used to a sweet flavor, start with a shorter period of time (like 24 hours) the first time,
then try letting the grains culture a bit longer for each new batch.
**There is a small amount of alcohol that is produced as the microbes feed on the sugar and produce lactic acid, alcohol (ethanol), and carbon dioxide. This is what causes the bubbles/carbonation.
The alcohol content in kefir varies with the fermentation time, and is usually less than 1% .
6. Strain off the finished liquid into another container using a plastic strainer
(remember-grains do not like metal), once you are done culturing the grains, and cover with an airtight lid.
At this point, rinse your grains thoroughly and you can use them to begin your next batch.
7. Now you can flavor your prepared Water Kefir (or just leave it as is).
FLAVOUR OPTIONS:
Cream Soda: Add 2 Tbsp of Good Quality Vanilla per half gallon to your Prepared Water Kefir
Fresh Fruit-Flavored: Add your choice of fresh organic fruit to your prepared Water Kefir.
Change fresh fruit out every day and replace with new fresh fruit.- (either alone or combined):
strawberries, orange slices, kiwi slices, mango slices, sliced grapes, lemon slices, etc).
Dried Fruit-Flavored: Add your choice of dried organic fruit to your prepared Water Kefir.
Change dried fruit out every seventh day.
Fruit Slushie: Blend your prepared Water Kefir with fresh fruit and ice cubes for a refreshing treat.
Strawberries and kiwi are favorite combination in our house.
Or add Water Kefir to your favorite smoothies in place of your liquid.
Ginger Lemon Flavored: Add 1/2 cup freshly squeezed lemon juice
to prepared Water Kefir + lemon slices + 4 Tbsp grated fresh Ginger, and 1 Tbsp Good Quality Vanilla
KEFIR - Yoghurt making
KEFIR - the ancient yoghurt culture 'grains'
Ournourishingroots/-101-how-to-make-yogurt
Ask in your health shop for Kefir grains or powder sachets or order the 'grains' online
Healthhomehappy.com/all-about-kefir-- you can buy them here
Scdlifestyle/improve-digestive-health
3 Tips for Fixing a Broken Stomach
13 Causes of IBS-D Most Doctors Never Test For (but should)
Are You Trapped In The Digestive Disease Epidemic?
Good Health-all stemming from digestion
This is how you can add "Pro-biotic = For-Life" foods to your body every day!
Ravishingraw/fermented-foods
Lactofermented garlic! SO delicious!
Get the recipe here: Deliciousobsessions.c-lactofermented-garlic--pickl-it
Probiotics will boost digestion to health
The golden key to overall health is good digestion!
3 Tips for Fixing a Broken Stomach
13 Causes of IBS-D Most Doctors Never Test For (but should)
Are You Trapped In The Digestive Disease Epidemic?
Good Health-all stemming from digestion
This is how you can add "Pro-biotic = For-Life" foods to your body every day!
Ravishingraw/fermented-foods
Lactofermented garlic! SO delicious!
Get the recipe here: Deliciousobsessions.c-lactofermented-garlic--pickl-it
Probiotics will boost digestion to health
The golden key to overall health is good digestion!
Dewdrops for the digestion
Healthy Stomach flora - is vital for health
because if digestion/stomach flora is balanced/healthy, then the body is healthy
“A well-functioning gut with healthy gut flora holds the roots of our health.
And, like a tree with sick roots is not going to thrive,
the rest of the body cannot thrive without a well-functioning digestive system”
Dr Mercola.com/can-probiotics-prevent-auto-immune disease.
If you suffer from any inflammatory condition -- be it celiac disease, other autoimmune disorders,
or heart disease, just to name a few -- it would be wise to avoid grains.
Probiotics may help your body recover and heal,
but they cannot be used as a way to maintain a grain-based diet without suffering ill effects.
Grains (and sugars) are highly pro-inflammatory, and while probiotics are anti-inflammatory,
they cannot cancel out the detrimental effects of a diet high in starchy carbs.
Similarly sugars and grains will feed the pathogenic bacteria,
which virtually eliminates any benefit from the added probiotics.
The good news is, the combination of avoiding or eliminating grains and sugar,
along with increased consumption of probiotic foods (or a high-quality supplement)
is a powerful combination that could bring new hope and increased health for millions of people suffering from celiac disease, wheat intolerance and other autoimmune disorders,
as well as possibly help prevent the condition from occurring.
Best Sources of Probiotics -
This is the same for everyone -- traditionally fermented foods.
Fermented food helps you to both "reseed" your body with good bacteria,
as well as provide the ideal 'nourishing matrix' that the bacteria depend on
to flourish in their transit through your gut, and include tasty options such as:
as pasteurization will destroy nearly all of the naturally occurring probiotics.
This includes most of the "probiotic" yogurts you find in every grocery store these days;
since they're pasteurized, they will be associated with all of the problems of pasteurized milk products
and they typically contain added sugars, high fructose corn syrup,
artificial colouring, or artificial sweeteners,
all of which will only worsen your health.
If you do not regularly consume the traditionally fermented foods above,
a high-quality probiotic supplement will provide similar benefits.
Take a probiotic 15 mins before breakfast,
or on empty stomach before bed
Probiotics.mercola.com/probiotics
Healthy Stomach flora - is vital for health
because if digestion/stomach flora is balanced/healthy, then the body is healthy
“A well-functioning gut with healthy gut flora holds the roots of our health.
And, like a tree with sick roots is not going to thrive,
the rest of the body cannot thrive without a well-functioning digestive system”
Dr Mercola.com/can-probiotics-prevent-auto-immune disease.
If you suffer from any inflammatory condition -- be it celiac disease, other autoimmune disorders,
or heart disease, just to name a few -- it would be wise to avoid grains.
Probiotics may help your body recover and heal,
but they cannot be used as a way to maintain a grain-based diet without suffering ill effects.
Grains (and sugars) are highly pro-inflammatory, and while probiotics are anti-inflammatory,
they cannot cancel out the detrimental effects of a diet high in starchy carbs.
Similarly sugars and grains will feed the pathogenic bacteria,
which virtually eliminates any benefit from the added probiotics.
The good news is, the combination of avoiding or eliminating grains and sugar,
along with increased consumption of probiotic foods (or a high-quality supplement)
is a powerful combination that could bring new hope and increased health for millions of people suffering from celiac disease, wheat intolerance and other autoimmune disorders,
as well as possibly help prevent the condition from occurring.
Best Sources of Probiotics -
This is the same for everyone -- traditionally fermented foods.
Fermented food helps you to both "reseed" your body with good bacteria,
as well as provide the ideal 'nourishing matrix' that the bacteria depend on
to flourish in their transit through your gut, and include tasty options such as:
- Lassi (an Indian yoghurt drink, traditionally enjoyed before dinner)
- Fermented milk/ kefir (a quart of unpasteurized kefir has far more active bacteria than any probiotic.
- Various pickled fermentations of cabbage, sauerkraut, turnips, eggplant,
- cucumbers, onions, squash and carrots
- Natto (fermented soy)
as pasteurization will destroy nearly all of the naturally occurring probiotics.
This includes most of the "probiotic" yogurts you find in every grocery store these days;
since they're pasteurized, they will be associated with all of the problems of pasteurized milk products
and they typically contain added sugars, high fructose corn syrup,
artificial colouring, or artificial sweeteners,
all of which will only worsen your health.
If you do not regularly consume the traditionally fermented foods above,
a high-quality probiotic supplement will provide similar benefits.
Take a probiotic 15 mins before breakfast,
or on empty stomach before bed
Probiotics.mercola.com/probiotics
Nourishedkitchen.com/homemade-sauerkraut
The process of lactic acid fermentation
used to transform salt and cabbage into sauerkraut increases vitamins,
particularly vitamin C and B vitamins, and food enzymes.
Moreover, homemade sauerkraut is also extraordinarily rich in beneficial bacteria – friendly microorganisms
which help to colonize the gut, train the immune system and manufacture vitamins in the digestive tract.
In winter, when colds and flus make their rounds, homemade fermented foods which provide plenty of vitamins, food enzymes and beneficial bacteria coupled with fermented cod liver oil (see sources).
The process of lactic acid fermentation
used to transform salt and cabbage into sauerkraut increases vitamins,
particularly vitamin C and B vitamins, and food enzymes.
Moreover, homemade sauerkraut is also extraordinarily rich in beneficial bacteria – friendly microorganisms
which help to colonize the gut, train the immune system and manufacture vitamins in the digestive tract.
In winter, when colds and flus make their rounds, homemade fermented foods which provide plenty of vitamins, food enzymes and beneficial bacteria coupled with fermented cod liver oil (see sources).
- 2 medium cabbage heads ( cored and finely shredded)
- 2 tbsp unrefined sea salt
- Toss cabbage and salt in a large mixing bowl and squeeze together with your hands, kneading it thoroughly to break up the cellular structure of the shredded cabbage.
- When the cabbage is limp and released its juice, transfer to sauerkraut crock or vegetable fermenter. Pack the cabbage into the crock or fermenter tightly, eliminating air bubbles -until completely submerged by liquid. Cover loosely and sit at room temperature, undisturbed, for at least 7 days to 3 or 4 weeks, test the sauerkraut every few days until to your liking. Transfer to the fridge- keeps for at least six months.
- NOTES: If scum appears floating in the brine of sauerkraut, simply spoon it off. You won’t be able to remove it all, but spoon of what you can. The real key to preparing homemade sauerkraut, and any fermented food, is that the solid materials rest below the liquid. Fermentation is an anaerobic process and to expose your ferments to air increases the likelihood that they’ll become contaminated by stray microbes, yeasts and molds.
♥♥♥
Are You Eating These Important Supplemental Foods?
Organic Egg yolks
number one in my book. blend effortlessly with other foods and enrich them, with vitamin A, choline, folate, selenium, iodine, and omega-3 . Eat egg yolks every day.
Liver
the most nutrient-dense food on the planet, so nutrient-dense that eating more than a pound a week is probably overkill and will net you an excessive amount of certain nutrients.
Seaweed
its been marinating in mineral-dense seawater for its entire life, best source of iodine, plus magnesium, manganese, iron, and tons of other trace minerals that you're missing out on. Some of the healthiest cultures consider seaweed a staple food. Sprinkle kelp or dulse flakes on food, make broth using dried kombu, eat seaweed salad when you eat sushi, roll up avocado and meat in nori wraps – the possibilites are many and delicious.
Turmeric
is delicious and a true health food. It s primary bioactive component – curcumin – have been shown to be anti-inflammatory, anti-lipid peroxidative, blood lipid-improving, and anti-carcinogenic. sprinkle it liberally on eggs, meat, and vegetables, and make a tea out of it. Add black pepper to increase the benefits.
Bone broth
Get bones, cover with water, cook til soft. Make it a routine, good source of minerals and gelatin. balancing the amino acid methionine with glycine from gelatin is advised. Since methionine metabolism depletes glycine.
Gelatin improves joint pain and sleep quality.
Bone marrow
nutrient-dense - an important supplemental food. fatty, calorie-dense, and delicious
Shellfish
particularly oysters and mussels,-
Four medium sized Pacific oysters supply a smattering of B-vitamins (including over 1000% of daily B12),
1200 IU of vitamin A, a third of daily folate, almost 7 mg of vitamin E, 3 mg copper, 280% of daily selenium, and 33 mg zinc. -- with 18 g protein, 4 g fat, 1.5 g omega-3, 0.1 g omega-6, and 9 grams of carbohydrates.
Why mussels? - rich in B-vitamins, selenium, zinc, and protein, and good amounts of magnesium and manganese. Other shellfish are also good, but probably not as important as oysters and mussels.
Aged cheese
Gouda and pecorino romano. Gouda is the cheese with highest vitamin K2 content, and the longer the cheese is aged (fermented), the more K2. Pecorino romano, must come from raw sheep’s milk grazed on lush grasses, and it must be made the traditional way – from animal rennet. -a salty, sharp cheese with bite, CLA, and the ability to “cause favourable biochemical changes of atherosclerotic markers.”
Natto
natto is a special kind of soy. It’s fermented using a particular strain of bacterium called Bacillus subtilis natto. When steamed soybeans are inoculated with b. subtilis, they transform from a basic legume into a powerful supplemental food imbued with high levels of vitamin K2, a nutrient important in bone mineralization, cancer prevention, and protection from heart disease. -natto is the single best source of vitamin K2.
Tiny whole fish
ie sardines, anchovies, smelt. between half inch and six inches long. for the algae, krill, and assorted microscopic marine goodies tiny fish eat, in addition to the omega-3s and protein, and because they’re low on the food chain, tiny fish will be largely free of the heavy metals other, larger fish tend to accumulate.
Red palm oil
For the omega-6 content, vitamin E is scarce in the diet. Go for African palm oil
Brazil nuts for Selenium, fresh from shell if possible
Purple/blue foods (sweet potatoes, berries, vegetables)
for thepotent polyphenols – bioactive compounds found in plants.
No bioactive color has been more studied and lauded than the blue/purple anthocyanins,
which are linked to anti-inflammatory, anti-atherosclerotic, and anti-carcinogenic effects
Fermented food
ie Organic yogurts, kefir, sauerkraut, kimchis, nattos, beet kvasses, kombucha.
Benefits- more numerous and more bioavailable nutrients, new nutrients,
new genetic material for your gut flora to acquire,
Read more: marksdailyapple.com/are-you-eating-these-important-supplemental-foods
Are You Eating These Important Supplemental Foods?
Organic Egg yolks
number one in my book. blend effortlessly with other foods and enrich them, with vitamin A, choline, folate, selenium, iodine, and omega-3 . Eat egg yolks every day.
Liver
the most nutrient-dense food on the planet, so nutrient-dense that eating more than a pound a week is probably overkill and will net you an excessive amount of certain nutrients.
Seaweed
its been marinating in mineral-dense seawater for its entire life, best source of iodine, plus magnesium, manganese, iron, and tons of other trace minerals that you're missing out on. Some of the healthiest cultures consider seaweed a staple food. Sprinkle kelp or dulse flakes on food, make broth using dried kombu, eat seaweed salad when you eat sushi, roll up avocado and meat in nori wraps – the possibilites are many and delicious.
Turmeric
is delicious and a true health food. It s primary bioactive component – curcumin – have been shown to be anti-inflammatory, anti-lipid peroxidative, blood lipid-improving, and anti-carcinogenic. sprinkle it liberally on eggs, meat, and vegetables, and make a tea out of it. Add black pepper to increase the benefits.
Bone broth
Get bones, cover with water, cook til soft. Make it a routine, good source of minerals and gelatin. balancing the amino acid methionine with glycine from gelatin is advised. Since methionine metabolism depletes glycine.
Gelatin improves joint pain and sleep quality.
Bone marrow
nutrient-dense - an important supplemental food. fatty, calorie-dense, and delicious
Shellfish
particularly oysters and mussels,-
Four medium sized Pacific oysters supply a smattering of B-vitamins (including over 1000% of daily B12),
1200 IU of vitamin A, a third of daily folate, almost 7 mg of vitamin E, 3 mg copper, 280% of daily selenium, and 33 mg zinc. -- with 18 g protein, 4 g fat, 1.5 g omega-3, 0.1 g omega-6, and 9 grams of carbohydrates.
Why mussels? - rich in B-vitamins, selenium, zinc, and protein, and good amounts of magnesium and manganese. Other shellfish are also good, but probably not as important as oysters and mussels.
Aged cheese
Gouda and pecorino romano. Gouda is the cheese with highest vitamin K2 content, and the longer the cheese is aged (fermented), the more K2. Pecorino romano, must come from raw sheep’s milk grazed on lush grasses, and it must be made the traditional way – from animal rennet. -a salty, sharp cheese with bite, CLA, and the ability to “cause favourable biochemical changes of atherosclerotic markers.”
Natto
natto is a special kind of soy. It’s fermented using a particular strain of bacterium called Bacillus subtilis natto. When steamed soybeans are inoculated with b. subtilis, they transform from a basic legume into a powerful supplemental food imbued with high levels of vitamin K2, a nutrient important in bone mineralization, cancer prevention, and protection from heart disease. -natto is the single best source of vitamin K2.
Tiny whole fish
ie sardines, anchovies, smelt. between half inch and six inches long. for the algae, krill, and assorted microscopic marine goodies tiny fish eat, in addition to the omega-3s and protein, and because they’re low on the food chain, tiny fish will be largely free of the heavy metals other, larger fish tend to accumulate.
Red palm oil
For the omega-6 content, vitamin E is scarce in the diet. Go for African palm oil
Brazil nuts for Selenium, fresh from shell if possible
Purple/blue foods (sweet potatoes, berries, vegetables)
for thepotent polyphenols – bioactive compounds found in plants.
No bioactive color has been more studied and lauded than the blue/purple anthocyanins,
which are linked to anti-inflammatory, anti-atherosclerotic, and anti-carcinogenic effects
Fermented food
ie Organic yogurts, kefir, sauerkraut, kimchis, nattos, beet kvasses, kombucha.
Benefits- more numerous and more bioavailable nutrients, new nutrients,
new genetic material for your gut flora to acquire,
Read more: marksdailyapple.com/are-you-eating-these-important-supplemental-foods