Cultured Veggies for Immunity

Cultured Veggies for Immunity

Cultured Veggies for Immunity

Yield 2 quarts (approximately)

These are a little spicy, and a littls sweet and sour.  They are wonderful for digesting your food, building up your immune system, and helping your adrenals feel nourished.  I love this and eat it as often as possible.  Put on the table as a relish or side salad with your favorite dressing, add to a salad or top cooked veggies.  Eating  fermented food every day with as many meals as possible will greatly improve digestion, immunity and how you feel. 

Ingredients

1 medium jicama

½ head cabbage  (save a couple of large leaves intact for later)

¼ red cabbage

2 handfuls spinach

1 medium apple

1 small onion

1 clove garlic

1 inch piece of ginger

1-3 jalapeno or hot pepper (adjust to taste)

1 sweet red pepper

1 ½ tsp unrefined sea salt or pink himilayan salt

1-2 large oranges (zested and juiced)  I actually juice the entire orange as the white adds antihistamine properties)

¼ C whey (this can be strained off of plain yogurt or plain milk kefir)

Once you get the hang of this, you can add or subtract items as you wish.  At Christmas time I have added a package of crushed cranberries.  Different foods will add different nutrients and the fermentation will make them more bio available.

Shred or chop all fruits and veggies and place in a large bowl and sprinkle with salt.  Mix and crush with your hands until the shreds give up their juice. 

Firmly pack mixture into 2 quart wide mouth canning jar leaving a minimum of 1-2 inches at the top for expansion as the mixture ferments.

Add the orange juice and zest.  Push down hard so nothing floats and cover the top with a cabbage leaf and tuck the edges down on the outside of the food.  EVERYTHING MUST BE UNDER THE LIQUID.  If there is insufficient liquid, add a little water.  I use a clean rock or small glass bottle to keep everything submerged.  Cover the jar opening with cheesecloth, upside down canning  lid or other so that it can breathe during ferment.  Let sit on the counter for 6 days and then place in the refrigerator.

(I use a crock and have left it for up to three weeks in my cool basement and it just continues to get better.  This is a little spicy and that is part of the immunity magic but if it is too much, cut back on the hot peppers and ginger.)

How to make Kefir

Water Kefir

Water Kefir (correct pronunciation  keh-FEER) grains are small, translucent, gelatinous polysaccharide structures and are comprised of assorted bacteria and yeasts in awesome little houses that are made of proteins, lipids, and sugars.  When properly cared for and regularly cultured, they produce a wonderful probiotic-rich beverage and will continue to grow and reproduce indefinitely.

Water kefir, like most fermented foods, supports gut health and systemic wellness.  The beneficial bacteria in the water kefir grains consume the sugar that we add to the water and as they metabolize the sugar, they produce a variety of beneficial acids, food enzymes, B vitamins and more beneficial yeasts and bacteria.  This process of fermentation also reduces the sugar content of the drink by 80-90%

Milder than lemonade, water kefir is a beautiful, sparkling addition to any cold beverage and contains  about the same amount of alcohol as one would find in a ripened piece of fruit.  Like all fermented foods, water kefir must be cultured and stored in glass. 

Water Kefir

Prep Time 10 minutes

 Yield 2 quarts

Things that you will need for your first ferment

½ Cup water kefir grains

½ C organic cane sugar

2 dried, organic, unsulfured figs or favorite organic dried fruit (optional but adds natural yeast)

2/3 thinly sliced organic lemon wedges

1 wide mouth 2 quart glass bottle

Cheese Cloth or Coffee Filter (instead of the Tattler lid. )  Secure over bottle mouth with a rubber band of string.

Lid that can let the fermentation process breathe.  I like to use a Tattler lid without the rubber ring during the fermentation process and can add the ring to store in frig.

For the secondary ferment you will need a flip top glass bottle or a glass bottle that you can seal tightly.

What you will do for the first ferment.

Fill your 2 quart bottle to within 4 inches of the top with filtered, well or spring water?  (I am on city water so I filter my water and let it sit for 24 hours prior to use)

Stir raw organic cane sugar into the water.   Pour the water defer grains into your jar, and drop in the dried fruit and lemon slices.  I like t  put ½ of a washed, organic free-range egg shell into your kefir to add minerals.

Cover the jar with the tattler lid, minus the rubber ring or cloth and secure.  You can even use the ring to secure the cloth or coffee filter.  This will allow air in but prevent stray debris from contaminating your water kefir with other organisms.  Allow the kefir to ferment for 2-3 days.   The longer it ferments, the stronger its flavor will become.

Strain your 2-3 day fermented liquid through a tightly woven nonreactive nylon mesh or stainless steel strainer into a pitcher.  Do not use aluminum strainer!  Discard the spent lemon and fruit.  Be sure to reserve the water kefir trains which can be immediately re-cultured or which can be stored in sugar water in the fridge for a few weeks.

While the water kefir can be enjoyed as it is, after its initial fermentation, you can also culture it a second time.  Secondary culturing allows you to flavor the water kefir, and occurs in a tightly capped bottle allows carbon dioxide to develop, producing a fizzy, healthy soda like water kefir.  Remember to periodically burp your ferment as CO2 will build up and can cause some pretty explosive results.

Second Ferment

Pour either ½ c home canned fruit juice, ¼ can frozen  juice concentrate, or fresh squeezed juice of your choice into the pitcher that holds your first ferment kefir.  Then pour the newly flavored water kefir from the pitcher into each bottle, filling the bottles no less than 1 inch of the top.  Seal the bottles, set them on your countertop to ferment a further 12-18 hours, keeping in mind that warm temperatures will speed up the fermentation process while cool temps will slow it down.  Transfer the bottles of water kefir to the fridge for a day to allow the bubbles to set.  (This step is optional.  I drink mine as soon as it has cooled in the fridge, and sometimes before it is even transferred to the fridge.  Depends on how patient I am deciding to be.)  Open carefully over a sink, as the liquid in the bottle is under pressure, and when you release the bottle’s seal, the water kefir may fizz and foam out of the bottle, like a soda pop that has been shaken up.

Notes:  Sugar substitutes.  The beneficial bacteria and yeasts that make up water kefir grains and I use organic cane sugar in my water kefir, however, you can substitute unrefined cane sugar, jiggery which is a traditional African date sugar or honey, Keeping in mind that honey has some antimicrobial properties and may weaken water kefir grains over time.

Enjoy!!!

How to Make Kombucha

How to make Kombucha

Kombucha Tea Recipe

Things you will need:

• 1 C. raw organic cane sugar
• 4-6 bags or loose leaf tea equivalent
• Kombucha starter tea and SCOBY (mother)
• 1 Gallon purified spring water (I filter my house water and then leave out on the counter for 24 hours)

Boil 4-6 C of the above water

Add tea or bags and steep 5-7 minutes for black or green tea, 10-15 minutes for herbal teas.

Add sugar and stir to dissolve

Be absolutely sure that your tea is cool. Put your finger in and it can feel warm but not hot.  Pour tea and sugar mixture in to bottle.  Add Starter Tea and fill the rest of the way with water.  Gently place your SCOBY into the mixture.  (It might sink or float, either is ok.  You can handle your SCOBY with clean hands)

Cover with cloth and secure with the rubber band (this will keep debris and other yeasts out)

Send thankful vibes to your culture and the provider of all good gifts. (Optional but recommended)

Set in a warm location out of direct sunlight.

Do not disturb for 7-10 days.  The warmer the environment the faster it will brew.

After 7-10 days, or when you are ready to taste your Kombucha, gently insert a straw beneath the SCOBY and take a sip.  If it is too tart, then reduce your brewing cycle next time.  If too sweet, allow to brew for a few more days.  Kombucha can brew for up to a month.  It will get more and more vinegary as it continues to be cultured by the wide variety of amazing micro-organisms.  Continue to taste every few days until you reach your optimum flavor preference.  Always adjust your own Kombucha tea recipe to suite your taste.

Bone Broth Recipe

Bone Broth Contains Vital Nutrients and is Alkalizing to the Body

Many people have memories of coming together on Sundays to share a meal with their family. If you're lucky, you may still do this today, and if you do, you know that part of the allure is waiting while the various pots simmer on the stove, filling your home with the scent of the home-cooked meal to come.

Today, I want to share with you a recipe that is the perfect complement to your Sunday meals… although really you can make it any day of the week. It's a recipe for bone broth, and it's one that is highly nourishing for both your body and your soul.

While the recipe calls for lengthy simmering (about 24-72 hours), the actual preparation time is very short, making this a meal that even those who are time-crunched can prepare. If you're fighting off a cold or the flu, homemade bone broth is excellent for speeding healing and recuperation from illness.

But far beyond this, broth or "stock" is a powerful food as it's easily digestible, helps heal the lining of your gut, and contains valuable nutrients that promote healing throughout your body.

Did You Know?

• The gelatin found in bone broth is a hydrophilic colloid that attracts and holds liquids, including digestive juices, thereby supporting proper digestion
• Bone broth reduces joint pain and inflammation courtesy of chondroitin sulfates, glucosamine, and other compounds extracted from the boiled down cartilage
• Amino acids such as glycine, proline, and arginine in bone broth all have anti-inflammatory effects
• Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation
• Bone broth can be made from any type of bones you like – chicken, beef, pork, or even fish – but seek bones from organically raised, pastured, or grass-fed animals

The Healing Benefits of Bone Broth for Your Gut

Bone broth is a staple of the GAPS Diet, which is based on the Gut and Psychology Syndrome (GAPS) principles developed by Dr. Natasha Campbell-McBride.

The GAPS diet is often used to treat children with autism and other disorders rooted in gut dysfunction, but just about anyone with allergies or less than optimal gut health can benefit from it, as it is designed to heal leaky gut.

If your gut is leaky or permeable, partially undigested food, toxins, viruses, yeast, and bacteria have the opportunity to pass through your intestine and access your bloodstream; this is known as leaky gut.

When your intestinal lining is repeatedly damaged due to reoccurring leaky gut, damaged cells called microvilli become unable to do their job properly. They become unable to process and utilize the nutrients and enzymes that are vital to proper digestion.

Eventually, digestion is impaired and absorption of nutrients is negatively affected. As more exposure occurs, your body initiates an attack on these foreign invaders. It responds with inflammation, allergic reactions, and other symptoms we relate to a variety of diseases.

Leaky gut is the root of many allergies and autoimmune disorders, for example. When combined with toxic overload, you have a perfect storm that can lead to neurological disorders like autism, ADHD, and learning disabilities.

The GAPS diet starts out as an elimination diet, which means taking out all inflammatory foods. This includes high-fiber foods, processed foods, and anything that is going to be difficult to digest.

One of the main foods that you use is bone broth, because not only is it very easily digested, it also contains profound immune-optimizing components that are foundational building blocks for the treatment of autoimmune diseases.

As your leaky gut begins to heal and your health improves, certain foods are added back in, but bone broth remains a staple because it is so incredibly nourishing for your body. This is why, even if you don't have gut issues, it is still a wonderful staple food to include in your diet.

Top Reasons to Eat Bone Broth

There are many reasons for incorporating good-old-fashioned bone broth into your diet. The following health benefits attest to its status as "good medicine."

Helps heal and seal your gut, and promotes healthy digestion: The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion	Inhibits infection caused by cold and flu viruses, etc.: A study published over a decade ago found that chicken soup indeed has medicinal qualities, significantly mitigating infection1
Reduces joint pain and inflammation, courtesy of chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilage	Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects. Arginine, for example, has been found to be particularly beneficial for the treatment of sepsis2 (whole-body inflammation). Glycine also has calming effects, which may help you sleep better
Promotes strong, healthy bones: Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation	Promotes healthy hair and nail growth, thanks to the gelatin in the broth

Choose High-Quality Bones from Grass-Fed Animals

The recipe that follows is from The Heal Your Gut Cookbook: Nutrient-Dense Recipes for Intestinal Health Using the GAPS Diet. Written by Hilary Boynton and Mary Brackett, it shares helpful tips on how to "heal and seal" your gut so that profound healing can take place.

Hilary Boynton is a local food advocate and a certified holistic health counselor who runs several local food co-ops and teaches cooking classes out of her home. Mary Brackett is a photographer and whole foods advocate who seeks out projects that illustrate the importance of healthy choices.

This bone broth recipe is a classic and one you'll want to keep for future reference. Below I've also included tips on how to make this recipe using a slow cooker or different types of bones, such as chicken. Perhaps the most important caveat when making broth, whether you're using chicken or beef, is to make sure the bones are from organically raised, pastured or grass-fed animals.

As noted by Sally Fallon, chickens raised in concentrated animal feeding operations (CAFOs) tend to produce stock that doesn't gel, and this gelatin has long been valued for its therapeutic properties.³ As noted by Boynton:

"You definitely want to get the best bones you can get—bones from pastured animals. If you can't find a farmer in your area, reach out to your local Weston A. Price chapter leader... There are also resources to get homemade bone broth if you can't make it yourself. ...If you can only get CAFO bones, I guess you go with that. You can still get some healing benefits. But it would be better to go with bones from pastured animals."

A Basic Bone Broth Recipe

The recipe that follows calls for beef bones, but you can also make bone broth using whole organic chicken, whole fish (including the head) or fish bones, or pork. Each will render a different flavor. Boynton and Brackett actually suggest starting with chicken because it has the mildest flavor (beef tends to be more overpowering). If you're using chicken, simply place the entire chicken, raw, into the pot in place of the beef bones and proceed with the recipe as follows.

One note, if cooking a whole chicken, the meat should start separating from the bone after about 2 hours. Simply remove the chicken from the pot and separate the meat from the bones. Then place the bones back in and continue to simmer. You can even use bones from a roasted chicken or turkey carcass to make bone broth, which is incredibly cost effective since you would otherwise throw them away.

Ingredients

• 3-4 pounds beef marrow and knuckle bones
• 2 pounds meaty bones such as short ribs
• ½ cup raw apple cider vinegar
• 4 quarts filtered water
• 3 celery stalks, halved
• 3 carrots, halved
• 3 onions, quartered
• Handful of fresh parsley
• Sea salt

Method

1. Place bones in a pot or a crockpot, add apple cider vinegar and water, and let the mixture sit for 1 hour so the vinegar can leach the mineral out of the bones.
2. Add more water if needed to cover the bones.
3. Add the vegetables bring to a boil and skim the scum from the top and discard.
4. Reduce to a low simmer, cover, and cook for 24-72 hours (if you're not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day the next day)
5. During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavor and minerals.
6. Let the broth cool and strain it, making sure all marrow is knocked out of the marrow bones and into the broth.
7. Add sea salt to taste and drink the broth as is or store in fridge up to 5 to 7 days or freezer up to 6 months for use in soups or stews.

How to Make Bone Broth Using Your Slow Cooker

Bone broth is an example of a traditional food that's easily adaptable to your modern lifestyle. Even if you're away from home most of the day, you can still prepare homemade bone broth by using a slow cooker. To use a slow cooker, you will need to first bring the broth to a boil in a pot on your stove, then skim the scum off the top. Pay careful attention to this stage, as once the broth begins to boil the scum is rolled right back into the broth. The scum are the impurities that you want to remove. You can then transfer the broth to your slow cooker and turn it on to low heat for 24 to 72 hours.