Nourishing Traditions Category

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  1. Contents of Nourishing Traditions

Nourishing Traditions

2 Stage Process For Yeast Breads

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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Urban Homemaker

Homemade Chicken and Beef Broth

Homemade Soup Broth or Stock


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

Urban Homemaker

Ingredient Changes for a Nutrient Dense Diet

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.

Urban Homemaker

Quick Breads Using the Two Stage Process - Soaking the flour

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):


3/4 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.

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)
6. Mix into blender batter thoroughly, but briefly, using blender and/or rubber spatual, as needed:

1 1/2 tsp. baking powder (Rumford's is aluminum free)
1/2 tsp. baking soda
1/2 tsp. salt

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.

Urban Homemaker

Hot 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!

Urban Homemaker

Basic Brown Rice

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.

Urban Homemaker

5 Easy Steps for Busy Families Transitioning to Nutrient Dense Diets

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.

Urban Homemaker

Bread using Kombucha- Made in a bread machine

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.

Urban Homemaker

Kombuchu - Invest in Your Health!

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

Urban Homemaker

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!

Urban Homemaker

Amazing Grains - Is soaking and fermenting grain necessary?

Untitled Document

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

Urban Homemaker

Talking with Sally Fallon - November 2, 2006

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.

Urban Homemaker

Cook Your Way to Wellness - Kefir Testimonial

Cook Your Way to Wellness Testimonials - Kefir

by Leslie Romano

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.

Urban Homemaker

Nourishing a Growing Baby by Jen Albritton, CN

Jen Albritton spoke to our Continuing Education for Moms Seminar October 25, 2007  Jen, author of the Growing Wise Kids series,  helps establish a Foundation for Family Health incorporating traditional foods in the diet and dispelling nutritional myths, based on the writings of Weston A. Price (Nutrition and Physical Degeneration) and Sally Fallon (Nourishing Traditions).

Food is what nourishes the body and makes us healthy and strong – especially when one’s weight hovers around 20 lbs! Infant nutrition is critical for proper development, maximizing learning capacities, and disease prevention. At no other time in life is nutrition so important. But what is best? The research clearly points in the direction of Weston A. Price Foundation principles.

Breast or Bottle
Numerous studies support the benefits of breastfeeding. For example, breastfed babies tend to be more robust, intelligent, and free of allergies and other complaints like intestinal difficulties. Other studies have shown breastfed infants have a reduced rates of respiratory illnesses and ear infections., Some researchers believe breast-fed infants have greater academic potential than formula-fed infants, which is thought to be due to the fatty acid DHA found in mother’s milk and not in many U.S. formulas.

However, other studies show the opposite. In 2001, a study found breastfed children had more asthma than bottle-fed. A Swedish study found that breastfed infants were just as likely to develop childhood ear infections and childhood cancer as formula-fed babies.
 
So, what is the best for baby? It comes down to nutrition! Hands down, healthy breast milk is perfectly designed for a baby’s physical and mental development, but this is only true when a mother supplies her body with the right nutrients.

A typical modern diet is filled with products based on sugar, white flour, additives, and commercial fats and oils, which do not nourish or build. The proper nutrients are necessary to create breast milk that will provide all a growing baby needs. These include quality fats and proteins from foods such as grass-fed meats, butter, olive oil, cod liver oil and egg yolks as well as complex carbohydrate-rich foods like vegetables, whole grains, and legumes – think whole food, natural, and seasonal.

Bottom line, in a perfect world, with perfect nutrition, every woman would breastfeed. Unfortunately, we don’t live in a perfect world. What about low milk supply, an unwell mother, or adoption? Luckily it is possible to make a wholesome food baby formula (see Nourishing Traditions by Sally Fallon).

After (or With) the Breast or Bottle
Ideally, breastfeeding should be maintained for a year, with a goal of six months for working mothers. The first years of life require a full spectrum of nutrients, including fats, cholesterol, carbohydrates, vitamins, and minerals. Once breast milk is no longer the sole source of these nutrients, where should one go?

There are three concepts to keep in mind. First, make your little one a “whole foods baby”! Avoid processed and refined foods as much as possible, including many brands of baby food; they are usually devoid of nutrients and have added “undesirables.” It is always best to make your own baby food from organic, whole foods. (You can freeze it in one-serving sizes for later use). Better-quality, additive-free, prepared brands of baby food, like Earths Best, do exist, but it is still better to make your own baby food to be assured of the quality – plus making baby food puts mom on the right track for home food preparation for the years to come.

Second, go slowly and be observant; every baby will have an individual response to different foods. Introduce new foods one at a time and continue to feed that same food for at least four days to rule out the possibility of a negative reaction. Signs of intolerance include redness around the mouth; abdominal bloating, gas and distention; irritability, fussiness, over-activity and awaking throughout the night; constipation and diarrhea; frequent regurgitation of foods; nasal and/or chest congestion; red, chapped or inflamed eczema-like skin rash.

Finally, consider the tiny, still-developing digestive system of your infant. Babies have limited enzyme production, which is necessary for the digestion of foods. In fact, it takes up to 28 months, just around the time when molar teeth are fully developed, for the big-gun carbohydrate enzymes (namely amylase) to fully kick into gear. Foods like cereals, grains, and breads are very challenging for little ones to digest. Thus, these foods should be some of the last ones to be introduced. (One carbohydrate enzyme a baby’s small intestine does produce is lactase, for the digestion of lactose in milk.

Foods introduced too early can cause in digestive troubles and increase the likelihood of allergies (particularly to those foods introduced). The baby’s immature digestive system allows large particles of food to be absorbed. If these particles reach the bloodstream, the immune system mounts a response and is likely to cause an allergic reaction. Six months is the typical age when solids should be introduced,,, however, there are some exceptions. 

Babies do produce functional enzymes (pepsin and proteolytic enzymes) and digestive juices (hydrochloric acid in the stomach) at this younger stage work on proteins and fats. This makes perfect sense since the milk from a healthy mother has 50-60 percent of its energy as fat, which is critical for growth, energy, and development. In addition, the cholesterol in human milk supplies an infant with close to six times the amount most adults consume from food.

In some cultures, a new mother is encouraged to eat six to ten eggs a day and almost ten ounces of chicken and pork for at least a month after birth. This fat-rich diet ensures her breast milk will contain adequate healthy fats.

Thus, a baby's earliest solid foods should be animal foods since their digestive system, although immature, is better equipped to supply enzymes for digestion of fats and proteins rather than carbohydrates.  This explains why current research is pointing to meat as being a nourishing early weaning food.

Is Cereal the Best First Food?
Remember, the amount of breast milk and/or formula decreases when solid foods are introduced. This decrease may open the door for insufficiencies in a number of nutrients critical for baby’s normal growth and development. The nutrients that are often in short-supply when weaning begins include protein, zinc, iron, and B-vitamins. One food group that has these nutrients in ample balance is meat.

Unfortunately, cereal is the most often recommended early weaning food. A recent Swedish study suggests that when infants are given substantial amounts of cereal, it may lead to low concentrations of zinc and reduced calcium absorption.

In the US, Dr. Nancy Krebs headed up a large infant growth study that found breastfed infants who received pureed or strained meat as a primary weaning food beginning at four to five months grew at a slightly faster rate. Kreb’s study suggests that inadequate protein or zinc from common first foods may limit the growth of some breastfed infants during the weaning period. More importantly, both protein and zinc levels were consistently higher in the diets of the infants who received meat. Thus, the custom of providing large amounts of cereals and excluding meats before seven months of age may short-change the nutritional requirements of the infant. 

Meat is also an excellent source of iron. Heme iron (the form of iron found in meat) is better absorbed than iron from plant sources (non-heme). Additionally, the protein in meat helps the baby more easily absorb iron from other foods. Two recent studies, have examined iron status in breastfed infants who received meat earlier in the weaning period. While researchers found no measurable change in breastfed babies' iron stores when they receive an increased amount of meat, the levels of hemoglobin (iron containing cells) circulating in the bloodstream did increase. Meat also contains a greater amount of zinc, which means more is absorbed. These studies confirm the practice of traditional peoples, who gave meat – usually liver – as the first weaning food. Furthermore, the incidence of allergic reactions to meat is minimal and lower still when pureed varieties are used.

Don’t fear fats!
Pediatric clinicians have known for some time that children fed low-fat and low-cholesterol diets fail to grow properly. After all, a majority of mother’s milk is fat, much of it saturated. Children need high levels of fat throughout growth and development. Milk and animal fats give energy and also help children build muscle and bone.

 In addition, the animal fats provide vitamins A and D necessary for protein and mineral assimilation, normal growth and hormone production.
Choose a variety of foods so your child gets a range of fats, but emphasize stable saturated fats, found in butter, meat, and coconut oil and monounsaturated fats, found in avocados and olive oil.

Foods to Introduce
Egg yolks, rich in choline, cholesterol, and other brain-nourishing substances can be added to your baby’s diet as early as four months, as last as baby takes it easily. (If baby reacts poorly to egg yolk at that age, discontinue and try again one month later.) Cholesterol is vital for the insulation of the nerves in the brain and the entire central nervous system. It helps with fat digestion by increasing the formation of bile acids and is necessary for the production of many hormones. Since the brain is so dependent on cholesterol, it is especially vital during this time when brain growth is in hyper-speed.

Choline is another critical nutrient for brain development. The traditional practice of feeding egg yolks early is confirmed by current research. A study published in the June 2002 issue of the American Journal of Clinical Nutrition compared the nutritional effects of feeding weaning infants 6-12 months of age regular egg yolks, enriched egg yolks, and an otherwise normal diet. The researchers found that both breastfed and formula-fed infants who consumed the egg yolks had improved iron levels when compared with the infants who did not. In addition, those infants who got the egg yolks enriched with extra fatty acids had 30 percent to 40 percent greater DHA levels than those fed regular egg yolks. No significant effect on blood cholesterol levels was seen.

Thus, the best choice for baby is yolks from pasture-fed hens raised on flax meal, fish meal, or insects they will contain higher levels of DHA. Why just the yolk? The white is the portion that most often causes allergic reactions, so wait to give egg whites until after your child turns one.

Don’t neglect to put a pinch of salt on the egg yolk. While many books warn against giving salt to babies, salt is actually critical for digestion as well as for brain development Use unrefined salt to supply a variety of trace minerals.

Around four months is a good time to start offering cod liver oil, which is an excellent source of omega-3 fatty acids DHA and EPA (also important for brain development) as well as vitamins A and D. Start with a 1/4 teaspoon of high-vitamin cod liver oil or ? teaspoon regular dose cod liver oil, double that amount at 8 months.

 Use an eye dropper at first; later baby can take cod liver oil mixed with a little water or fresh orange juice.

If baby is very mature and seems hungry, he may be given mashed banana during this period. Ripe banana is a great food for babies because it contains amylase enzymes to digest carbohydrates.

At Six Months
Pureed meats can be given at six months (or even earlier if baby is very mature). Meats will help ensure adequate intake of iron, zinc, and protein with the decrease in breast milk and formula.

A variety of fruits can be introduced at this time. Avocado, melon, mangoes, and papaya can be mashed and given raw. High-pectin fruits such as peaches, apricots, apples, pears, cherries, and berries should be cooked to break down the pectin, which can be very irritating to the digestive tract.

As time goes by, move up in complexity with food and texture. At about six to eight months, vegetables can be introduced, one at a time so that any adverse reaction may be observed. Carrots, sweet potatoes, and beets are excellent first choices. All vegetables should be cooked (steamed preferably), mashed and mixed with a liberal amount of fat, such as butter or coconut oil, to provide nutrients to aid in digestion.

Early introduction to different tastes is always a good plan to prevent finickiness. Feed your little one a touch of buttermilk, yogurt, or kefir from time to time to familiarize them with the sour taste. Lacto-fermented roots, like sweet potato or taro, are another excellent food for babies to add at this time.

At Eight Months
Baby can now consumed a variety of foods including creamed vegetable soups, homemade stews, and dairy foods such as cottage cheese, mild harder raw cheese, cream, and custards. Hold off on grains until one year, with the possible exception of soaked and thoroughly cooked brown rice, which can be served earlier to babies who are very mature.

One Year
Grains, nuts, and seeds should be the last food given to babies. This food category has the most potential for causing digestive disturbances or allergies. Babies do not produce the needed enzymes to handle cereals, especially gluten-containing grains like wheat, before the age of one year. Even then, it is a common traditional practice to soak grains in water and a little yogurt or buttermilk for up to 24 hours. This process jump-starts the enzymatic activity in the food and begins breaking down some of the harder to digest components.

The easiest grains to digest are those without gluten, like brown rice. When grains are introduced, they should be soaked for at least 24 hours and cooked with plenty of water for a long time. This will make a slightly sour, very thin porridge that can be mixed with other foods.
After one year, babies can be given nut butters made with crispy nuts (recipe in Nourishing Traditions), cooked leafy green vegetables, raw salad vegetables, citrus fruits, and whole egg.

Just Say No
One important warning: do not give your child juice, which contains too much simple sugar and may ruin a child’s appetite for the more nourishing food choices. Soy foods, margarine, and shortening, and commercial dairy products (especially ultra-pasteurized) should also be avoided, as well as any products that are reduced-fat or low-fat.

By the way, baby fat is a good thing; babies need those extra folds for all the miraculous development their bodies are experiencing. Chubby babies grow up into slim, muscular adults.

Common sense prevails when looking at foods that best nourish infants. A breastfeeding mother naturally produces the needed nutrition when she consumes the necessary nutrients. The composition of healthy breast milk gives us a blueprint for an infants needs from there on out. Finally, be an example. Although you won’t be able to control what goes into your child’s mouth forever, you can set the example by your own excellent food choices and vibrant health.

Editor's Note:  The above information originally appeared in the Weston A. Price Journal and is reprinted by permission from the author.  This information is not intended to replace the advise of your doctor.  When making feeding decisions for your baby, be sure to consult with a physician.

Follow- up Comments:  After reading this article, Angela Plunkett, certified Nutrition Consultant felt compelled to reply witih a slightly different point of view regarding Breast Feeding.  I personally agree with Angela, that breast feeding should be encouraged well past age two in a baby where possible.  I personally breast fed all my children past the age of two including when I was a full-time working mom. Here is Angela's reply:

Dear Marilyn -
 
I am an RN, an International Board Certified Lactation Consultant, La leche league Leader, Mom, ....etc.
 
I believe that a lot of Jen's data isn't current. She refers to research studies that show that formula fed babies are healthier. Often these studies aren't set up in a way that their outcomes can be generalized to the entire population, like the researchers would like you to believe. The studies are often funded by formula or pharmaceutical companies too.  Therefore, they have no place in an article that should be encouraging breastfeeding.
 
The article suggests that babies should be breastfed for only one year and that babies who's moms work only get to breastfeed for 6 months. That's not very encouraging for breastfeeding and isn't data supported by the American Academy of Pediatrics or the World Health Organization. AAP says babies should be breastfed for at least 1 yr and for as long there after as mom and baby desires. The WHO suggests a minimum of 2 yrs. Many working mom find they can pump at work and provide all the breastmilk their baby needs for as long as they are willing to pump. I would say babies in daycare need to nurse even longer to get all the immune factors they can from Mom since they are subjected to an increase amount of germs away from mom
 
The article states that breastfeeding is only best for the baby if Mom has the right nutrients. This is a very discouraging statement to moms who may consider their diet not good enough to be able to breastfeed their new baby. Plus it's not entirely true. Consider moms in 3rd world nations. They have a far from nutritiously sound diet, yet their breastfed babies are much healthier than the formula fed babies, even when ready made formula is used. A lot of nutrients that are low in our diet, can be made extra by and are pulled from our body for the breastmilk. One such mineral is Calcium. If our diet is low in Calcium, Calcium will be pulled from our bones in order to make our breastmilk perfect for our baby. After weaning, that Calcium will be replaced in our bones at a higher rate than it was pulled, so our bones are actually stronger after lactation.
 
The article next suggests that if a mom has a low milk supply or is unwell, one should just start feeding the baby wholesome, nutritious food. I think perhaps we should consider helping the mom increase her milk supply because her milk is more nutritious than any whole foods we could feed the baby.
 
I do like the articles ideas on introducing solid foods slowly and making ones own baby food. I would like to see the research data supporting the need for cod liver oil for DHA that the baby should start taking at 4months. Breastmilk is full of DHA, that is why formula companies are trying to incorporate it into their formulas. But the research shows that after 18 months old, there is no difference between the babies who had DHA formula and those who had regular formula, but there is a big difference between them and the breastfed babies. The idea being that it needs to be naturally occuring DHA. If one is wanting to increase DHA in a breastfed baby's diet, it would be better to fortify the Mom's diet with DHA.
 
I don't mean to say the article is completely antiquated, but with my lactation background, all the old news on breastfeeding presented in this article hit a nerve with me. If we want to concentrate on feeding babies nurioushingly, we need to be providing the most current breastfeeding information available. Good breastfeeding research data can be found in professional journals such the Journal of Human Lactation, but for an article written for the lay population, I would suggest researching information on the www.LaLecheLeague.org website.
 
This got longer than I meant for it to. Thank you for considering my thoughts.
Angela Plunkett RN, IBCLC, LLLL
 
Ed Note:  Angela, thanks for giving us an encouraging look at breast feeding and its importance.
Urban Homemaker
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