2 STAGE PROCESS FOR YEAST BREADS- Adapting Marilyn's Famous Whole Wheat Bread Recipe to maximize nutritional value
1. Soak the whole grain flour in liquid. Use a minimum of 1 TB of kefir, buttermilk, or yogurt for each cup of water called for in my basic recipe. I use 2 Cups buttermilk or kefir and 4 cups water for a total of 6 cups liquid in my Bosch Mixer Method. If you are concerned about allergies, substitute 1 TB lemon juice or vinegar for each cup of liquid.
Also add in the amount of honey and oil at this step.
Soak about 2/3 to 3/4 of the total whole wheat flour called for in your recipe in the liquid for 12-24 hours. I use 12 cups flour with the six cups liquid in my Bosch mixer. If you are using the hand method, use 6 cups of the flour with the liquid. This soaking process will neutralize a large portion of the phytic acid in grains which interfere with nutrient absorption.
However, be flexible, soak the flour mixture as long as you have time for so that this process fits into your routine smoothly, any soaking time improves texture, nutrition, and flavor. Just mix the liquid and water long enough to moisten the flour before the soaking time begins. Cover the bowl with plastic wrap or a lid to prevent the mixture from drying out or cover the bowl with a damp cloth.
The soaking process is done on the counter (not refrigerator) as this is a fermentation step, perfectly safe and building nutrition.
2. After the liquid and flour has soaked overnight or at least 12 hours:
Blend in a glass or plastic liquid measuring cup:
1/4 cup-1/2 C. warm water
Saf yeast called for in recipe (Conventional yeasts may be substituted)
1 tsp. honey
1/2 tsp baking soda, optional (Some think the soda reduces the sour taste, I don't use it.)
Allow this yeast mixture to stand 5-10 minutes to proof the yeast.
3. Add the salt and then very slowly and gradually add the yeast mixture to the soaked flour mixture and work it into the dough until they are well blended or combined. If you have a recipe variation, add other ingredients called for at this step.
4. Knead the dough as normal adding unbleached bread flour or additional whole grain flour as needed so that the dough cleans the sides of the bowl and knead the bread until the gluten is fully developed.
For whole wheat bread it takes about 8 minutes kneading time in a Bosch, or 10-12 minutes of vigorous hand kneading or about 600-800 strokes.
5. Be sure to add as little flour as needed to keep the dough moist but not sticky or from becoming too stiff (a signal too much flour has been added). Knead the bread until it becomes smooth and elastic, and resistant to kneading action. Check to see if the gluten is fully developed.
6. Complete the recipe according to Marilyn's famous recipe instructions for the particular version you are making*. Allow the dough to rise once in a greased bowl. and once in the bread pans.**
Be prepared that the rising time will take longer because the dough is lower in temperature after sitting at room temperature overnight.
7. Allow the bread to double in bread pans; bake at 350 degrees for 30-40 minutes or until the loaf is well browned, top, sides, and bottom of the loaf.
* When adapting other bread recipes, complete the instructions according to the cookbook instructions for the particular recipe .
**If using conventional yeasts OTHER than Saf Yeast, Sue Gregg suggests two raisings of the dough in the bowl before shaping, raising and baking the final product.
Here is a testimonial I received from a baker who used the above information:
Marilyn, "Guess what, I DID IT, I DID IT, I DID IT!!! My bread turned out GREAT! I am so excited, can you tell? :) I used your cracked grain recipe and combined it with what you sent me this morning. I already had the wheat flour "soaking" from last night, and I added the cracked grain, followed the directions from this morning, and needed to add some additional wheat flour, and it worked. I also want to thank you for making note of the time for kneading with the Bosch.browned, top, sides, and bottom of the loaf."
For more information, contact me at marilyn@urbanhomemaker.com or call 1-800-552-7323.
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Meat and fish stocks comprise traditional cuisines
worldwide and produce the most nourishing and
flavorful soups imaginable. Properly prepared stocks
contain minerals, such as calcium, magnesium,
potassium, and gelatin, which promote effective
digestion. Sally Fallon says that gelatin-rich broths
consumed frequently protects our health from digestive
disorders. (See p. 116-126;197-230 of Nourishing
Traditions for more information and many recipes.)
Chicken Stock
Chicken soup is a timeless remedy for all kinds of
ailments including the flu and viruses. Here is how to
make a basic chicken stock to be used for cooking
grains, sauces, and soups.
1 whole chicken OR 2-3 lbs bony chicken parts
including necks, breastbones, wings,
4 qt. cold, pure water
2 TB vinegar
1 large chopped onion
2-3 peeled, chopped carrots
2-3 celery sticks, chopped
parsley - optional
Cut the chicken parts into several pieces, and place in
a large stainless steel stock pot with the water, vinegar
and vegetables (not parsley) and allow to stand for
30-60 minutes. (This allows the vinegar to work on the
bones). Bring pot to a boil, remove any scum that rises.
Reduce heat, cover, and simmer for 1-6 hours up to 24
hours is ok. The longer you cook, the richer and more
flavorful the broth. Your house will smell spectacular!
Add parsley, if desired, at the end of cooking to impart
more minerals.
Remove the chicken or pieces using a slotted spoon,
and allow the pieces to cool before cutting the meat
from the bones. Reserve this meat for salads,
enchiladas, soups and other chicken dishes for the
week's menu or freeze for future use.
Strain the stock, and store in 2 cup portions in glass
jars in the refrigerator. When the fat rises to the top and
congeals, remove the fat, cover the containers and
freeze if you are no going to use the stock right away.
Make the stock once a week, if possible. It only takes
minutes to assemble the ingredients, and virtually no
further work is required.
Here are two of our family favorite recipes utilizing homemade stock:
Chicken ala King
1-2 Cups chicken, cut up
1 onion, chopped
1 C. mushrooms, sliced
1/4 Cup diced green peppers
1/3 C. olive oil
1-1/3 C. milk
1/2 tsp. turmeric
1/3 C. flour
1-1/3 C. homemade chicken broth or equivalent
Heat oil in a skillet and saute onion and peppers till
translucent. Briefly saute mushrooms, until wilted.
Blend in flour and spices. Gradually stir in chicken broth
to the vegetable mixture. Slowly add milk, stirring until it
boils. Boil for one minute, add chicken, and heat
through. Serve over brown rice, quinoa, or other whole
grain prepared with 1 cup homemade stock, if
possible.
CURRIED CHICKEN - Indian Style
This outstanding, authentic curry is nourishing,
delicious, and economical. Double or triple this recipe,
serve over Basic Brown Rice, and store extra in
meal-sized portions in the freezer.
1-1/2 pounds skinless chicken meat, cut into 1/2 inch
pieces
4 TB coconut oil, or 4 TB olive oil
2 Cups finely chopped onion
3-4 TB good quality Curry powder to taste
OR use the following spices in place of Curry powder:
2 TB turmeric
1 TB ground fenugreek
1 tsp. cumin
1/8-1/4 tsp cayenne pepper, opt.
1/2 tsp. ground cloves
1 tsp. ground coriander
1 tsp ground cardamom
2 Cups chicken stock
1/4 -1/2 Cup lemon juice, to taste
2 cloves garlic, minced
1 can coconut milk (whole)
salt to taste
Heat oil in a large skillet over medium high heat and
add the chicken pieces; saute in batches. Add onions
and saute until softened. Saute spices briefly in the oil
for several minutes. Stir in chicken stock, lemon juice
and bring to a boil. Add in garlic, chicken, and coconut
milk.
Simmer uncovered for 15-30 minutes stirring frequently
or until the sauce thickens. Add salt to taste. This curry
will improve in flavor significantly if made a day ahead,
or early in the day, and allowed to sit.
Garnish with chopped green onions, chopped peanuts, raisins, coconut and /or chutney.
Beef Stock
This method was written by Leslie Gray and is used by permission:
We love to make beef stock with the meaty bones because it
is really cheap
meat. This is what I do: I roast the meaty bones in the
oven for about 1 hour. The non-meaty bones (the ones that are
just all bone
with no meat on the outside) - I just place in a pot of vinegar
water for
soaking. Then, after the meaty bones have roasted, (this is
not an
essential step by the way - but makes them taste better) I place
them
directly into the pot of vinegar water for soaking about 20 minutes
or so
while I am preparing the veggies. Then I throw in all veggies
and herbs and
bring to a boil - then let simmer for 24 hours or as long as 72
hours. We
pull the meat off around the 12-18 hour mark because after this
the meat
tastes yucky. All the flavor gets into the broth and it tastes
like nothing
basically.
My husband just pulls the meat out of the pot - takes the meat
off - and
eats it for breakfast -lunch or a snack - then he just throws
the bone back
into the stock pot. With the meat - you can make beef and noodles
with it -
or make shredded bbq beef sandwiches - or save the meat for a
hearty beef
soup. We usually just sprinkle some salt on it and eat it plain
like a
roast
.
After 24 hours or more - strain the broth and let cool. Transfer
broth into
quart or pint canning jars. Be sure to allow plenty of head space
for expansion
in the freezer. I can usually make about 10-12 quarts of
quality stock for about 8 pounds of bones. Place the jars into
the freezer for long term storage.
Leslie Gray
If you have begun to transition to a more
nutrient dense diet based on Nourishing
Traditions or Eat
Fat Lose Fat, you may feel a bit overwhelmed. This article
will summarize ingredient changes to make your existing recipes
more NT (Nourishing Traditions) friendly.
Ingredient changes:
Replace commercial baked goods such as bread, muffins, biscuits, tortillas, crackers etc., with: Breads, muffins, biscuits, pancakes, etc prepared using fresh whole grain flours using the Two Stage Process. If you do not have a grain mill, many batters can be prepared with whole grains using a blender. Additional recipes for baked goods are found here.
Replace sugar with: Rapadura, sucanat, muscovado, raw honey, maple syup, or stevia.
Replace white flour with: Freshly milled (if possible) whole wheat flour, kamut flour spelt flour, sprouted whole grain flour, other freshly milled flour
Replace water and bullion cubes or canned stock with: Home-made chicken or beef stock.
Replace shortening with: Virgin coconut oil or Spectrum brand shortening which is made of palm oil, or raw butter, if available.
Replace cream of mushroom, cream of chicken and other creamed soups with: Homemade white sauce, add flavorings yourself. Here is the recipe: 2 TB olive oil, 2 TB whole wheat flour, and 1 Cup Stock. Multiply this out for the number of cups you need to have a very healthy and tasty homemade cream of chicken soup.
Replace vegetable oils such as canola oil or corn oil with- coconut oil or butter, olive oil or Mary's Oil Blend. Use a wide variety of healthy fat for a good balance of essential fatty acids.
Replace canned fruit in syrup- fresh fruit with a little honey and enough added fluid for the recipe
Replace skim or 2% milk with: Raw Milk or Coconut Milk
Replace flavored yogurt with: Raw milk or whole milk yogurt . Add 1-2 tbs all-fruit
preserves for sweetening.
Replace dry milk with: coconut milk powder
Replace constarch with: arrowroot powder
Replace canned beans with: Dry beans that have been soaked overnight
in water with vinegar added. Drain in the morning,, add fresh
water to cover bring to a boil and simmer until softened. Drain.
Add
Replace rice, soy or almond milk with: Raw cow's milk
Replace table salt with: Real Salt or sea salt
Replace soft drinks and juice with: Carbonated water, NT ginger ale, kvass, kefir soda or other fermented drinks. See NT for more details.
Replace cheese with: raw milk cheese when possible.
Replace commercial mayo and salad dressings with: Homemade dressings and mayo from NT's recipes or use good quality mayo or dressings that do not contain soy oil.
Replace pasta with:
Brown rice pasta, spaghetti squash. or other whole grain alternative,
properly prepared.
BLENDER BANANA MUFFINS The flavor of these go espeically well with breakfast foods.
For more blender tips or to mix by hand with flour see pp 82-83
of BREAKFASTS
( use 2 cups pastry, kamut, or barley flour or 2 1/3 cups spelt
flour for hand mixing. AMOUNT: 14-16 Muffins Bake: 325°F - 25 minutes 1. Place in blender and blend, starting at lower speed and
increasing to higest speed for 3 minutes (keep batter churing): 3. Grease or spray muffin pans. 4. Preheat oven to 325°. 5. Just before baking, add and reblend on highest speed for
1 minute: 1 egg (Or egg alternative) 1 1/2 tsp. baking powder (Rumford's is aluminum free) 7. Optional -- Fold in with rubber spatula: 1/2 -3/4 Cup chopped walnuts 8. Evenly fill muffin cups almost full. Fill any empty cups
half full of water. Bake 20 minutes at 350°. Cool muffins
in pan for 3-5 minutes for easy removal. This recipe is courtesy of Sue Gregg's BREAKFASTS
book and reprinted by permission. For more information, please contact me at marilyn@urbanhomemaker.com
or call me at 1-800-552-7323.
Quick Breads Using the Two Stage Process - Soaking the flour
3/4 Cup buttermilk or non dairy alternative
2 TB olive oil (Extra Virgin)
2 TB melted butter or more olive oil
1/3 Cup honey (warmed slightly if too cold and thick)
1 1/2 very ripe bananas, broken pieces (for 2/3 cup mashed)
1 tsp. cinnamon
1/4 tsp. nutmeg
Grain Choice (not flour)
1 l/3 Cups whole wheat pastry grain or 1 /12 Cups spelt or kamut
2. Cover blender; let stand at room temperature overnight.
6. Mix into blender batter thoroughly, but briefly, using blender
and/or rubber spatual, as needed:
1/2 tsp. baking soda
1/2 tsp. saltHot Whole Grain Cereals for Breakfast
Sue Gregg says: "I am no longer recommending any
commercial cold cereals. As for granolas, limit them to
a garnish on cereal since they are not prepared by the
two-stage process that enables the phytates to release
nutrients."
The following recipes are tasty alternatives to plain, hot oatmeal.
BAKED OATMEAL
This is my daughter's favorite way to enjoy oatmeal. I
combine the following the night before, in a glass
mixing bowl, it takes less than 5 minutes. One customer 's son
calls this recipe the cookie casserole!
1/2 Cup butter, melted
3/4 - 1 Cup SUCANAT
3 Cups rolled oats
1-1/2 Cup Kefir, yogurt, or buttermilk
1 tsp. cinnamon, optional
In the morning I add:
2 eggs, beaten
2 tsp baking powder
1 tsp. salt
1/2 Cup dried raisins, optional OR 1-2 tart apples, chopped, optional
Bake in a greased 11 X 7 baking pan at 350 degrees
for 25-30 minutes. Top with chopped nuts, ground flax
seeds, yogurt, warmed milk, or other topping of your
choice.
CREAM OF SEVEN GRAIN PORRIDGE
This recipe has been adapted from a famous bed and
breakfast in Helena, MT.
The night before serving combine in a medium
saucepan:
1-1/2 Cups Seven Grain Mix, Cracked
3 Cups apple juice
3 TB lemon juice
In the morning, add:
1/4 - 1/2 Cup honey
1/4 tsp. nutmeg
3/4 tsp. cinnamon
1/2 tsp. salt
2 TB butter
Bring the ingredients to a boil over low heat until
desired consistency develops 15-30 minutes. Serve
with raw milk or yogurt or kefir, chopped nuts such as
almonds or pecans, and dried fruits.
DUROMATIC
METHOD: Bring grain, juice and spices
to a boil and bring pressure to 1st red ring. Pressure
for 5 minutes. Allow heat to drop naturally. Serve with
optional toppings above. Use leftovers in whole grain
bread.
CREAM OF MILLET
1/2 Cup millet flour ( use a blender or grain mill)
2 TB Kefir, buttermilk, or yogurt (lemon Juice may be substituted
1 1/2 Cup Warm Filtered Water
2 TB butter
Combine water and buttermilk, or kefir or yogurt in a medium sized saucepan. Whisk in the millet flour. Cover and soak all night. In the morning bring the mixture to a boil, gradually, mixing frequently to avoid sticking. Simmer the mixture for 10 minutes and then add the butter. Adjust liquid if needed. Serve with maple syrup, dried fruits, chopped nuts, coconut crispies, or other favorite topping. Very filling and very delicious. My family prefers this cereal over oatmeal and it is naturally very high in calcium!
Basic Brown Rice
Brown rice is the highest of all grains in B vitamins,
and
it also contains iron, and vitamin E. Nourishing
Traditions has recipes for many tasty, ethnic brown rice
variations including Indian Rice, Mexican Rice, Greek
Rice, Oriental Rice Salad, Wild Rice Casserole and
many others
2 Cups long-grain or short grain brown rice
4 Cups pure warm water, plus 4 TB kefir, vinegar, or
lemon juice
1 tsp. Real
salt
2-4 TB butter
Combine the rice, water, and yogurt (or kefir OR lemon
juice) in a stock pot with a secure cover. Allow to soak
for 7 or more hours if possible. Bring to a boil, reduce
heat, add salt and butter, cover tightly. DO NOT
REMOVE THE LID. Cook over lowest possible heat, for
about 45 minutes. (I soak my rice in my Duromatic
and
pressure cook to save a lot of time.)
Variations: Use 1 cup coconut milk, or homemade
chicken, beef, or fish stock
for part of the liquid.
5 Easy Steps for Busy Families Getting Started In "Traditional Nutrient-Dense" Diets
1. Buy whole grains and legumes in bulk, and learn to
prepare quick breads and yeast breads using the
2-Stage
Process. Soaking, fermenting, or sprouting the
grain allows enzymes, lactobacilli and other helpful
organisms to not only neutralize the phytic acids, but
also to break down complex starches, irritating tannins
and difficult-to-digest proteins including gluten. For
many, this process will lessen or eliminate their
sensitivities or allergic reactions to particular grains.
2. Avoid commercial, boxed cereals even if made with
whole grains. These cereals, although convenient, are
expensive, low in nutritional value, and difficult to digest
because they have not been properly prepared. For
best nutrition, think ahead, soak your oatmeal or other
whole grains overnight and enjoy a more nourishing,
economical alternative. Our family favorite Hot
Whole Grain Recipes are at this link. Use Stainless
Steel Cookware and Stainless
Steel Bakeware for best results.
3. Use a variety of high quality fats including saturated
fats, and
learn to make simple salad dressings and
mayonnaise. High quality fats include butter, sesame oil, coconut
oil, palm oil, and olive oil in ALL food preparation. Homemade
salad dressings use quality ingredients at a fraction of
the cost of bottled salad dressings which may contain
additives, highly processed oils, and other
undesirables.
4. Master brown rice preparation (below) as it is
economical, nutritious, and tasty. Start soaking rice at
breakfast. Consider investing in a rice
cookers.
5. Make stock
for soups, stews, and cooking grains
regularly. Homemade meat or fish based stocks are
very high in minerals, nutrients, and other factors that
make them very nutritious. Homemade stock is
economical and the foundation of many low cost
meals. Use a large stainless
steel stock pot for stock making or to save time use a Duromatic
Presure Cooker.
Basic Brown Rice
Brown rice is the highest of all grains in B vitamins,
and
it also contains iron, and vitamin E. Nourishing
Traditions has recipes for many tasty, ethnic brown rice
variations including Indian Rice, Mexican Rice, Greek
Rice, Oriental Rice Salad, Wild Rice Casserole and
many others
2 Cups long-grain or short grain brown rice
4 Cups pure warm water, plus 4 TB kefir, vinegar, or
lemon juice
1 tsp. Real
salt
2-4 TB butter
Combine the rice, water, and yogurt (or kefir OR lemon
juice) in a stock pot with a secure cover. Allow to soak
for 7 or more hours if possible. Bring to a boil, reduce
heat, add salt and butter, cover tightly. DO NOT
REMOVE THE LID. Cook over lowest possible heat, for
about 45 minutes. (I soak my rice in my Duromatic
and
pressure cook to save a lot of time.)
Variations: Use 1 cup coconut milk, or homemade
chicken, beef, or fish stock
for part of the liquid.
Kombucha Bread in a bread machine Makes one loaf
From the kitchen of Diane Neubauer, inspired by the book Nourishing Traditions and the website urbanhomemaker.com and Marilyn's Whole Wheat Bread recipe.
Ingredients
1/4 to 1/3 cup kombucha* plus water to make 1 1/2 cups total
3 1/2 cups whole wheat flour
2 tsp. barley malt flour (or dough enhancer)
3 T. vital wheat gluten
1 1/2 tsp. salt
1 tsp. SAF active dry yeast (less than most recipes require)
2 T. honey
2 T. melted butter or olive oil (or other nutritive fat)
Directions
1. On the day before planning to bake, in the afternoon
or early evening: Put kombucha, water, and flour
into the bread machine pan. Run the dough cycle until ingredients
are just combined. Cover with plastic wrap and leave in the bread
machine to soak overnight. This soaking time breaks down indigestible
elements in the whole grains, and also makes the loaf tender and
very tasty with an improved texture.
2. On the day of baking, about 12-20 hours after beginning to soak: Add remaining ingredients to the bread pan and begin the dough cycle (or the whole wheat cycle, if baking in the pan). After the dough cycle is finished, remove from the bread machine pan. Punch down and shape the loaf in a greased bread pan (for use in the oven). Bake at 350 F for about 25-35 minutes, or until the top, sides, and bottom of the loaf have browned. [If the soak lasts longer than 20 hours, the gluten development of the bread will be hindered and the loaf will tend to spread instead of rise in the pan. It still makes an excellent flatbread shaped on a baking sheet. If you wish, before baking brush with melted butter or olive oil and sprinkle on your favorite herbs, spices, or seeds.]
*Kombucha is sweetened tea fermented by a symbiotic probiotic, producing a sweet-tart, fruity flavored, slightly fizzy drink. Recently, it can be purchased bottled at some health food stores; it can be home-fermented much more cheaply. Kombucha promotes digestive health and regularity as well as other health benefits, and it tastes great.
Directions for making kombucha are as follows:
Kombucha Makes slightly less than 1 gallon
Ingredients
1 gallon purified water minus 1 cup
mineral drops, enough to supplement 1 gallon (if your water purifier
removes minerals)
1 1/ 2 cups white sugar
black tea leaves or tea bags, equivalent of brewing 2 quarts
of tea (can be decaffeinated tea)
green tea leaves or tea bags, equivalent of brewing 2 quarts
of tea (can be decaffeinated tea)
kombucha "mushroom" and about 1/4 cup of kombucha
or vinegar OR about 1/2 cup kombucha
required equipment: 1 gallon glass
jar, cheesecloth or pantyhose material large enough to cover the
glass jar, and a large rubberband
Directions
1. In a large stock pot (at least 1.5 gallon
size), bring water to a boil. Add (mineral drops if needed), sugar,
and tea leaves and allow to boil for a couple minutes. (Tea leaves
can be added directly to the pot, or put in a large tea ball or
cheesecloth bag if you like.)
2. Turn off heat and allow to cool for as long as required for the tea to fall to room temperature or slightly warmer than room temperature. (If you wish to speed the cooling process, you can place the stock pot in the sink and fill the sink with cold water, emptying and repeating after the water ceases to be cold, until the tea is room temperature.)
3. When tea has cooled, ready the gallon jar by adding the kombucha mushroom from a previous batch of kombucha, the kombucha or vinegar, OR the 1/2 cup of kombucha drink from a bottled kombucha or from another batch. Add the sugary tea, pouring through a sieve if the tea leaves are loose in the tea. Cover with the cheesecloth or pantyhose material and use the rubberband to secure it. Put in a slightly warm place for about 4-7 days, depending on the strain of kombucha and its speed in culturing. (On top of a very slightly warm heating pad, or on top of the refrigerator, are recommended.) Do not upset the kombucha while it brews.
4. As the kombucha brews, the liquid will initially become cloudy, and later form a semi-translucent "mushroom" that covers the surface of the tea. Brown "ooglies" will form in the tea itself. These are normal signs of the activity of the probiotic bacteria and yeasts that form kombucha. At day 4, use a straw to taste the kombucha underneath the surface "mushroom". The time to harvest depends somewhat on your preference, but you want a tangy, slightly fizzy, liquid.
5. When it tastes ready on day 4 up to day 7 (or even later if the room temperature is cool) pour directly through the cheesecloth or nylon into a glass gallon-sized jug (or several glass bottles) and secure the lids. Keep the kombucha in the refrigerator. Rinse the kombucha "mushroom" in cool tap water, clearing off any brown "ooglies". Use this "mushroom" to brew another batch of kombucha, or keep it in sugary tea in the fridge until ready to brew another batch.
6. On your first time drinking kombucha, it is recommended to begin with only 2 oz. per day to make sure you do not have an allergic reaction to it (such as a reddish skin rash). Many people recommend up to 24 oz. of kombucha a day after this initial first few days has passed. We love kombucha, and drink 16-24 oz. a day. A lot has been written about kombucha's wonderful health benefits and can be found on the internet through a brief websearch.
Invest in Your Health: Kombucha
by Krystal Bickel www.investmentcooking.com
Most Americans have never heard of kombucha (pronounced
kom-BOO-cha) but
this beverage has been around for hundreds of years. Kombucha
is a healthy,
sparkling beverage that resembles apple cider and is created by
adding a
SCOBY to a sweetened tea mixture and then allowed to ferment for
5-10 days.
People all over the world report a wide variety of benefits from
drinking
kombucha from easing their arthritis to ending a round with cancer.
The origins of the culture are somewhat uncertain but
it seems to have come
from the east. It has been found in Russia, China, Japan, and
India. The
earliest mention of kombucha that I've seen is 220 B.C. from China.
Some
people refer to a kombucha mushroom but it really isn't a mushroom
at all it
is a Symbiotic Colony of Bacteria and Yeast (a.k.a. SCOBY).
Here is a partial list of benefits people have experienced
from drinking
kombucha on a regular basis:
* Acts as a gentle laxative, helping avoid constipation.
* Aids in the relief of arthritis.
* Cleanses the colon and gall bladder.
* Rids in healthy digestion
* Relieves colitis and stomach cramps.
* Returns gray hair to it's natural color.
* Helps stop non-infectious diarrhea.
* Relieves bronchitis and asthma.
* Clears up Candida yeast infections.
* Regulates the appetite and reduces fat.
* Aids with stress and insomnia.
* Improves eyesight, cataracts and floaters.
* Relieves headaches including migraines.
* Put Lupus into remission.
* Helps reduces the alcoholic's craving for alcohol.
* Eliminates menopausal hot flashes.
* Clears acne, psoriasis and other skin problems.
* Thickens hair and strengthens fingernails.
* Enhances the sense of smell.
* Reduces Cholesterol
* Aids weight loss
* Aids diabetics (enabling them to reduce their medication)
* Strengthens immune system
Although this list is impressive most articles I have read
have stated that
they believe that kombucha does not cure what ails you but instead
helps
your body to repair itself. It fuels your cells with important
vitamins,
minerals and enzymes that enable your body to fight off the bad
stuff.
Kombucha also helps your body to detoxify your system preventing
toxins from
staying in your body.
Making Kombucha is a rather simple task. You make a sugar infused
tea. (We
use a combination of black and green teas.) Then you add a SCOBY
to the tea
in a glass jar; cover it with cheese cloth secured with a rubber
band. Let
it sit for 5-10 days at room temperature without being disturbed.
Bottle the
kombucha for 5 days. Then enjoy!
(See below for websites with complete instructions.)
You can obtain a Kombucha SCOBY from many different sources.
The best way is
to find a friend who will share with you. The SCOBYs multiple
rather quickly
and a regular brewer of kombucha should have extras to share.
The Kombucha
group on yahoo has several people who will send you a SCOBY for
the cost of
shipping. There are also several sources from which you can buy
a Kombucha
SCOBY. See the FAQ website below for those sources.
Kombucha is a wonderful replacement for carbonated beverages.
It is bubbly
and yet it contains so many wonderful nutrients unlike pop which
depletes
your body of vital nutrients. I encourage you to look into making
kombucha
for your family. We certainly enjoy it.
RECOMMENDED RESOURCES:
How To Make Kombucha Manual: http://users.bestweb.net/~om/kmi/manual.html
http://users.bestweb.net/~om/kmi/manual.html
Yahoo Group about Kombucha (This group is also a good
source to get your
first SCOBY.): http://health.groups.yahoo.com/group/original_kombucha>
http://health.groups.yahoo.com/group/original_kombucha
Kombucha FAQ: http://w3.trib.com/~kombu/FAQ/
If you have any questions or comments please feel free to email
me at
mailto: kbickel@investmentcooking.com
Kefir- Probiotic Gold
Kefir - Probiotic Gold by Jaricia Greiss
Kefir is probiotic gold. Since it is happily growing
in a substance
that it thrives in (milk) it is more likely to set up house in
the
intestinal tract than probiotic capsules. Kefir made from kefir
grains
has more probiotic bacteria than other mediums, but in a pinch
commercial kefir or probiotic capsules still are an aide to the
immune
system.
My son who had terrible eczema for years completely cleared up after I started him on probiotics. (Ed note: The fermentation of the kefir culture helps digest the milk protein and often eliminates allergic reactions to dairy products.)
My kids have a smoothie made from kefir every day. Yogurt can be mixed with kefir or used alone if you find the flavor of kefir disagreeable in the following recipes.
Although raw milk is best when using kefir grains, store
bought milk
does have a milder kefir flavor (less sour). To make kefir at
home you
can use the commercial packet or use kefir grains. Kefir grains
are
added to milk and left to ferment in a capped jar on the counter
for
about 24 hours.
Watch the milk change over that time. You will see itchange consistency from a liquid to a more gelatinous substance. When the kefir is ready, pour the fermented liquid into a colander over a bowl and tap the colander a little until the milk goes through into the bowl and the kefir grains are left in the colander. Use the kefir grains over and over to make more. (ed Note: The colander should be fine mesh, not big open holes or the kefir grains will be lost.)
Don't be alarmed if you notice some pockets of whey in your kefir this just means that the kefir is a little too done, it is still drinkable unless it is really separated, it will be more sour though. Kefir whey is very easy to make with kefir grains if you let the fermenting milk sit out on the counter for about away and a half. The fermented milk becomes very gelatinous and floats to the top while the whey settles on the bottom.
The whey is easily separated from the kefir cheese by dumping the whole jar of kefir into a dish towel lined colander. ( Once the whey has dripped through, pour the whey into a jar and refrigerate it for adding to soaking liquid for breads, grains, legumes, and lacto-fermented vegetable making.
Be sure to retrieve the kefir grains out of the resulting kefir cheese. There is no need to wash the kefir grains, just put them in fresh milk. You can put them in a smaller amount of milk and store them in the refrigerator between batches. Remember that kefir grains are a living culture and you need to feed them fresh milk from time to time. I try to refresh the milk once a week if I am having a low use week.
You can use the "refrigerator" kefir (stored) to cook with as you would sour milk. I sometimes give it to my dog who loves the stuff.
When you are ready to make more kefir from the refrigerated grains they may take a little longer to ferment the milk Just add the grains to fresh milk and leave the jar of the counter out of direct light for 24 hours. Every now and then give the jar a little shake to disperse the good bacteria through the milk.It takes about 1 T of kefir grains to ferment 1 quart of milk. If you have more grains the milk will ferment in less time. Kefir grains can be kept in the refrigerator for longer period with more milk to feedom. I let mine sit for 3 weeks in the frig using a quart of liquid. Kefir grains are reusable and multiple at a good pace so you can share the wealth with others.
If your grains are large or don't seem to be doing their job break them apart and they will kefir the milk better. Kefir grains can be used to make other non milk beverages but they must then be used exclusively for that beverage ( such as in coconut kefir) they cannot be added to milk again. They are the same kefir grains, if you want to try other beverages with your grains then I would recommend rinsing off the milk residue first.
Apple Kefir Smoothie
3 cups cold kefir
1/2 tsp. Stevia powder (depends on the brand, possibly less)
generous dribble of maple syrup (1/4c?) I don't measure it.
3 apples with skins, cored
good sprinkle of cinnamon
6-8 ice cubes
Blend well in a blender that will crush ice. I use the Vitamix. (A Bosch Universal Blender also works). Kefir smoothies make up better in this large batch.
Tropical Fruit Kefir Smoothie
3 cups of kefir
1/4 tsp stevia powder or other natural sweetener
1 banana
2 handfuls of frozen fruit
6-8 ice cubes
1 T coconut oil (optional)
2 T flax seed (optional)
Blend well and serve. Delicious!
Is it really necessary to soak grains and flours before preparation?
My reading has persuaded me that soaking and fermenting grains and flours has many health benefits. But I also recognize that I am not the authority, or professional nutritionist on this matter nor do I expect you, my readers, to take my word for gospel.
I would strongly suggest you do some research on this matter to make up your own mind. Here are three resources to get your started:
1. Nourishing Traditions By Sally Fallon and Dr Mary Enig
Proper grain preparations is for the purpose of eliminating anti-nutrients such as phytic acid, and enzyme inhibitors. In Sally Fallon's book Nourishing Traditions she says:
"Enzyme inhibitors can inhibit digestion and put stress on the pancreas; irritating tannins; complex sugars which the body cannot break down; and gluten and related hard-to-digest proteins which may cause allergies, digestive disorders and even mental illness."
Fallon further states regarding the soaking/fermenting processes:
"Such processes neutralize phytic acid and enzyme inhibitors. Vitamin content increases, particularly B vitamins. Tannins, complex sugars, gluten and other difficult-to-digest substances are partially broken down into simpler components that are more readily available for absorption."
Lastly, Fallon points out it is critical to consume grains with butter, cream or fats to be able to absorb the full compliment of nutrients:
". . . Fat-soluble vitamins A and D found in animal fats like butter, lard and cream help us absorb calcium, phosphorus, iron, B vitamins and the many other vitamins that grains provide. Porridge eaten with cream will do us a thousand times more good than cold breakfast cereal consumed with skim milk."
To read the complete article entitled "Be Kind To Your Grains" by Sally Click Here.
2. Another very in depth article called, Against the Grain The Case for Rejecting or Respecting the Staff of Life by Katherine Czapp explains the wheat industry, how celiac disease is related to modern industrial food manufacturing, and of course what "real bread" is and how to make it.
3. Understanding the Two Stage Process - Maximizing Nutritional Value
by SUE GREGG, author of the Sue Gregg Cookbooks
Sue says:
"To conclude, I suggest that occasional consumption of whole
grains that are not processed by one of the three two-stage methods
(soaking, fermenting, sprouting) is not likely detrimental to
health and may contribute a plus, while those that are properly
processed as the main dietary choice will be greatly beneficial
to health."
Sue also writes:
"Kaayla T. Daniel, PhD, CNN, author of The
Whole Soy Story, points to the Hebrews as an example of consuming
both leavened and unleavened bread. The former, which was produced
through the fermentation process from wild yeasts was practiced
most of the time. The latter, unleavened bread, was part of the
the Hebrew preparation for Passover in early spring, "a natural
time for fasting, a practice that encourages detoxification."
Daniel suggests that these yearly short periods "might have
been a very effective way to rid the body of any heavy metals
through the action of phytic acid." On the other hand, Daniel
reminds us that "Decades of research on the phytates of real
foods have shown that phytates are anti nutrients--more likely
to contribute to disease than prevent it." (Ed note:
Chapter 14 addresses Phytates in much more depth.)
You can read Sue's complete article if you Click Here
Sally Fallon Seminar held Thursday November 2, 2006
Sally is co-author of Nourishing Traditions and Eat Fat Lose Fat.
Unfortunately, this seminar was not recorded due to unforeseen
technical problems.
I have summarized some of the key points below:
Nutrient Dense Foods are primarily animal based foods such as meat and fats. These foods are high in a host of nutrients including vitamins A and D. In comparison to an apple, for example meat has much higher nutritional breakdown of important nutrients including iron, B12, vitamin D and vitamin C.
Sally commented on the announcement on Oct. 30 that Kentucky Fried Chicken will no longer be using unhealthy transfats in their fries or chicken. Instead they will be using unhealthy soy oil. Soy oil is objectionable because any fat in liquid oil form, by definition, is less stable hence much higher in free radicals which are cancer pre-cursors. Soy oil is high in Omega 3, very fragile components of oil. Since the soy oil to be used will be partially hydrogenated some transfats will occur which contribute to thyroid problems and endocrine disruptions. Beef tallow, used in the past for fries, is a much more stable fat and should be used for fries instead.
Diet for Pregnant and Nursing Woman:
Pregnant women need to avoid soy products because it has been shown that plant estrogens can cross the placenta and disrupt neurological development. Pregnant women need to include in their daily diet:
*4 cups raw milk - it is a complete food and nutrient
dense with calcium and other minerals
*liver once a week
*Cod Liver Oil - 20,000 units of Vitamin A w Vitamin D
(Note A and D are not toxic when consumed together, only when
consumed separately)
* Lots of Eggs which are high in choline - essential for
brain and neurological development
* Bone Broth which helps with morning sickness because
it contains high levels of minerals and gelatin which is soothing
to the digestive tract. The high amino acid content of bone broths
are a gentle and safe detoxifier.
* Healthy Fats
Raw Milk:
Raw milk is a very nutrient dense food and considered very safe
because the milk is from healthy pasture fed cows versus cows
kept in confinement and fed a grain based diet.
Be sure to feed your children raw milk where possible. If it
is not available, whole cream, thinned with pure water is a good
choice for oatmeal and hot cereals, along with butter.
Fats found in butter and milk enable the body to more effectively
absorb the full nutrient content of grains.
Feeding Infants
Infants should be nursed for at least six months if at all possible.
If nursing is not possible or the baby is not thriving there are
homemade infant formulas in Nourishing Traditions that contain
raw cow milk and raw goats milk a long with other components.
There are MANY testimonials on babies thriving on this formula.
Transitioning babies to food:
Liver and egg yolk (no egg white) are suggested as good first
foods for babies because they are so high in nutritional content
including iron. Liver can be pureed into a paste and given in
small amounts. If a baby reacts to the egg yolk, wait several
weeks to try again.
Grains should not be given to children before they are 12 months
old. Avocado would be another nutrient dense food that babies
could be started on.
For more information on feeding children and pregnant and lactating women, The 2005 Wise Traditions Journal - Childrens Health Issue has been reprinted by popular demand and is available by calling 202-363-4394.
Why Children Should Not be Fed Commercial Breakfast Cereals:
Commercial cereals are extruded at high temperatures and high
pressures which is a very damaging process to the proteins in
the grain. Sally called breakfast cereals neuro-toxic and some
of speculated that breakfasts cereals contribute to hyperactivity.
Hot cereals should always be served with butter and cream for
maximum nutritional value.
Several audience questions revolved around what do we feed our children who may be intolerant to eggs, wheat intolerant and adverse to frequent servings of oatmeal:
Alternative Breakfast Suggestions:
Egg yolk without the white (whites are hard to digest)
Raw Cheese, good quality yogurt
Smoothies with different flavors based on coconut milk or raw
milk, etc
Use leftovers
Sausage
Rapadura vs. Sucanat:
Check to see if Sucanat is made from the whole sugar cane juice.
Rapadura is considered a better choice by Sally. Other good
sweeteners include maple sugar and date sugar
Fruits and Vegetables:
Fermented vegetables such as cabbage are much higher in nutrients
and probiotics and are an important part of the diet. Read up
on fermenting veggies in Nourishing Traditions. Use whey to help
preserve the veggies more effectively.
Phytic Acids:
Because there is some information circulating the internet about
phytic acid Sally wanted to comment on this topic. Basically,
phytic acids are strong chelating agents which means large amounts
of minerals bind to the phytate. She suggested we look to the
Jewish culture that uses leavened breads for most of the year
and uses unleavened breads for a two week period once a year when
the phytates become a detoxifying agent.
Soaking grains and flours:
Soaking, sprouting, or fermenting breads is not just about phytates
but much more about releasing enzyme activity that helps to break
down proteins and neutralize tannins. Here is a link for much
more information on soaking grains so you can do your own research
and make up your own mind:
http://articles.urbanhomemaker.com/index.php?page=index_v2&id=647&c=root
Also, if you go to info@westonaprice.org and look up Food Features
and then bread you will find updated recipes from Nourishing Traditions
and even bread machine recipes.
Healthy Fats:
Healthy fats include butter, lard, coconut oil. For more detailed
information about Fats, go to this phone seminar link where we
discussed Eat Fat Lose Fat with Sally and coauthor Mary Enig last
year.http://articles.urbanhomemaker.com/index.php?page=index_v2&id=650&c=23
Bread Making Questions:
Sally does not claim to be a bread making expert and referred
those questions to me, the moderator, Marilyn Moll, and to the
bread section at her website.
7th Annual Nourishing Traditions Conference will be held November 10-11-12 in Chantilly, VA. All are invited to enjoy Sally's all day traditional foods presentation on Friday, technical seminars ,and other cooking oriented seminars. The traditionally prepared food is always the highlight of the conference. You may register up until Wednesday for the conference at westonaprice.org. If you are not a member your registration cost will cover membership for one year.
There were many audience questions answered and many questions left unanswered for a future seminar with Sally Fallon. If you have more complete notes from this seminar, could you forward this information to me for posting?
If you have any questions about Nourishing
Traditions and Eat Fat Lose Fat., please contact me at marilyn@urbanhomemaker.com.
Dear Marilyn,
I really appreciate the phone seminars you set up and it means
a great deal to me that you make
the info from the seminars available on your site.
I particularly felt this from the last seminar about fermenting foods. I listened carefully to the entire recording, took notes and then bought the DVD.
My buying the DVD was a very big deal here because we are on
a very limited income,
but I was so excited by the info in the seminar that I felt
the DVD was a necessity. I need a boost to get more deeply involved
with fermenting foods so I am looking to the DVD and booklet
to be just that boost!
There isn't enough yet to do much else. - especially with my four year old who absolutely guzzles the stuff! Occasionally I have been able to make soft cheese which I flavor with herbs and garlic and use as a sandwich spread. This is delicious and I have calls to have some always on hand so I am working my way up to that. Being able to eat cheese that is full of probiotics is amazing, isn't it?
What I particularly want to draw your attention to is kefir
mascarpone. My husband now makes this daily and we eat it with
practically everything and it is amazingly good. Directions and
inspiration are on Dom's site. Do you know about Dom? He is probably
the world's expert on
kefir and he has many, many web pages about every aspect of kefir
making, history, molecular structure, recipes and so on. Making
the mascarpone is simple in any case. Mix milk and cream. Ferment
with kefir grains for 24 hours and then turn out into a draining
cloth and drainfor 24 hours. We find that kefir consistently makes
cheese with a velvety texture and really shines with this mascarpone
which is supposed to be velvety.
When it is done, you add a bit of salt and then use your imagination. We have mixed it with mango jam and served that on pancakes. We have mixed it with horseradish sauce and served it on sandwiches with roasted peppers, onions and portabella mushrooms. We serve it on baked potatoes or slather it on bread. Whatever. Anyway, it is easy and delicious, full of probiotics in addition to the nourishment of cream.
One last note, we make pizza every week or two here. This last time, I used mostly kefir and some water as the liquid in the pizza dough. I let it sponge an extra bit of time and then proceeded as usual.
It made a stickier dough than usual but, oh my, the results
were spectacular! The flavor and the
texture were by far the best ever. I will be making our pizza
crusts this way from now on.
Leslie R., Virginia
Ed Note: My last batch of bread made with Kefir definitely
had a different texture but delicious taste.