Milk Kefir: What, Why, & How

Newly-made Milk Kefir

When we began our journey with fermented foods, I promised to share some of my favorite veggie and fruit ferments, as well as fermented drinks. Kefir is a staple in our house, especially because  I cannot currently tolerate milk, but can handle fermented milk. Milk kefir is simple and quick to make, and can be used in all sorts of recipes, including homemade ice cream!

What is kefir?

Kefir (pronounced: kə-feer) is a beautifully creamy, pungently sour, and slightly effervescent fermented milk drink. This isn’t the typical American or Greek yogurt you buy at the store, but you can think of it as another type of yogurt. Eating it plain is definitely an acquired taste due to its intense sourness, however there are many delicious kefir recipes that soften the flavor. Kefir originated in the North Caucasus region (the Russian region between the Black and Caspian Seas) and is prepared by mixing fresh milk with kefir grains. Grains of kefir are live probiotic cultures of yeast and bacteria; they are not grains like pasta and bread. The kefir grains range in color from white to yellow, have a cauliflower-like appearance, are squishy like gummy bears, and can vary in size from 1/2 inch to a bit more than 1 inch.

Kefir Grains

Why drink homemade kefir?

The word, kefir, originates from the Turkish region and means “feel good.” This offers us a hint of its health benefits. The kefir grains, through a fermentation process of approximately 24 hours, produce a living culture comprised of more than 30 microflora. Kefir is a great aid to the immune system. We know a healthy immune system is very dependent upon a healthy intestinal tract. Kefir bolsters the immune system by rooting out the bad bacteria in the gut. Unlike your typical yogurt that normally has three to four strains of probiotic bacteria, kefir typically has 30 or more good “bugs.” Basically, kefir is a turbo-charged-crazy-colon-cleaning-energy drink. The excess enzymes found in kefir have been shown to adhere themselves to the wall of the colon to help clean out the pathogenic bacteria from the gut. The yeast (which creates the slight bubbly-ness of the kefir) penetrates the lining of the intestines, where so many destructive yeasts and bacteria reside, forming a bacterial SWAT team to clean house. The bad yeast and bacteria are destroyed, and the intestines is strengthened. The friendly yeast in the kefir was even found to destroy candida albicans, a strong and very pathogenic yeast found in most people’s guts. Many people have reported huge improvements in digestive function as a result of consuming this probiotic beverage. I, myself, drink it almost daily and can attribute part of my healing to this wonderful and tasty beverage.

Similar to most other fermented foods on this blog, I recommend making kefir at home. You can purchase this beverage at your local supermarket, however, I believe you are purchasing an inferior product. By making it at home you can control the quality of milk used and the amount of time it is fermented. I highly recommend using fresh, raw milk from local grass-fed cows and for fermenting at least 24 hours, especially if you have ever had any reaction to dairy products in the past. It’s good to note here that many people who have experienced lactose intolerance to dairy products are able to consume raw milk, and if not plain, raw milk they are able to consume homemade fermented kefir from raw milk. This is due to the live cultures which are also contained within the raw milk. In fact, I have a friend who was diagnosed with celiac disease, and was told she wouldn’t be able to consume milk products for the rest of her life, who is now successfully drinking kefir and healing her gut. So, if you are experience lactose intolerance, you may want to look into the GAPS diet. The ability to eat ice cream in your future might not be so impossible, especially if that ice cream is made with kefir! I have a super delicious kefir ice cream recipe that I’m so excited to share in one of the next upcoming posts.

Regardless of lactose intolerance, or gut problems, this is a drink that would benefit even the healthiest of people. Kefir is a complete protein with all the amino acids. It contains an abundance of calcium, magnesium, and phosphorus - minerals most of our bodies are lacking. Kefir provides a range of B vitamins to your body, making it a great source of folic acid, often recommended to pregnant women in order to avoid spinal deformities in their unborn child. (source: The Body Ecology Diet, by Donna Gates)

Do you need more reasons to drink kefir? :) I have listed so many here, but kefir has also been known to help in the fight against cancer, IBS, immune dysfunction, allergies, colitis, and leaky gut among many other things (source). It’s so easy to make kefir, and yet provides your body with maximum benefits. Check out the recipe below which includes step-by-step directions for making kefir at home.

Milk Kefir: Recipe

Ingredients

2 tablespoons kefir grains (see below on where to find some)

1 quart of fresh, raw whole milk

Supplies

2 quart-sized mason jars

1 large bowl

1 non-metal strainer

1 non-metal spatula or spoon
Small piece of cheesecloth/flour sack cloth or mason jar lid

Instructions

1. Place kefir grains in a quart-size mason jar.

2. Add milk to fill jar, place cheesecloth or other cloth on top to allow the kefir to breathe, and secure with the metal band from a 2-piece mason lid. The other option is to use both pieces of the mason lid, but do not secure the top. Set the lid gently on top so as to still allow for the exchange of air.

3. Place in a cabinet for approximately 24 hours (more or less time depending on temperature of kitchen).

4. After 24 hours, strain out the kefir grains using a strainer and a rubber or plastic spatula (never use a metal utensil which can harm the live grains) and repeat the above process to make more kefir, or place grains in a jar, cover with milk and place in refrigerator until you desire to make more kefir.

Use a spatula to help push the more solid kefir through the strainer

5. Place the newly made milk kefir in a jar and keep in the fridge. The kefir will last for quite awhile. I’ve never had any of my kefir go bad (due to the live cultures).

The best place to find plump, healthy grains is through your local Weston A. Price group, or you can purchase grains from Cultures for Health, but you will need to go through a process to rehydrate them.

Having difficulties? Here is a page to FAQ about making and consuming milk kefir.

This was entered into The Healthy Home Economist's Monday Mania.

Tips & Tricks to Successful Fermenting

Fermenting foods in your own home can be a bit intimidating. Our society is saturated with the bleach it, sanitize it, pasteurize it, bacteria-is-the-enemy mentality. Growing up in this world, we can be made to feel that if all the bacteria is not done away with, we will get sick. Surely, this is not the case. In fact, we are now finding that trying to get rid of all bacteria is actually making our immune systems weaker and the bad bacteria stronger. Our guts, too, are not a sterile environment and were never meant to be, but are filled with both beneficial and potentially harmful bacteria. It is important to maintain a proper balance of the bacteria in the gut.

Many environmental factors affect this intricate and delicate balance of gut flora. Things like chlorine, sugar, pesticides, and antibiotics can cause the harmful bacteria to proliferate. It is important to support our gut through diet, by consuming less processed sugar, avoiding chlorine and other chemicals, eliminating the need for antibiotics, and buying organic, if possible. One of the many ways we can support our gut is by consuming fermented food, a natural (and cheaper) probiotic.

Making fermented foods is easy. Anyone can do it, and it doesn't require specialized equipment. Due to our modern mentality, many of us may be concerned that fermenting at home could be dangerous, that something could go wrong, and that we would unknowingly consume moldy food. I'm here to allay those fears, and give you some tips and tricks to make fermenting a good and tasty experience.

What about Mold, Botulism, E. coli, and Salmonella?

It is VERY, VERY difficult to ferment anything that would make you sick - unless you don't follow the directions. I've only been fermenting for a year or so, but all the books I have read (and those people have fermented for several years) have never heard of anyone getting sick from lacto-fermented foods. Occasionally, you might find a cloudy layer, or even a little fuzz on the very top of a ferment. This is actually a fairly normal occurrence, yet the fermented food below this layer is perfectly fine. It is common practice to scrape off the top layer, and consume the fermented food. The top layer may be prone to this type of funkiness because it is the layer in contact with air. This is another reason to make sure the food is covered by a layer of liquid, as most recipes advise. This will avoid having a moldy top layer.

I have only once made a ferment in which this top fuzz occurred. Everything below was indeed tasty, delicious, and perfectly healthy. If you are ever wary about a ferment, and if it looks or smells disgusting, then feed it to the compost. If you are unsure, trust your nose. You can also taste a tiny bit of it, swishing it around in your mouth. Trust your taste buds. If they don't care for it, don't eat it.

Botulism is well known in our culture from canning, and is caused by the presence of the bacteria Clostridium botulinum. First, canning is diametrically opposite of fermenting. It means sterilizing foods, so that no microorganisms can grow. The bacteria that causes botulism has a very high tolerance to heat. So, during the heating stage it is possible to kill all the bacteria except the bacteria that causes botulism, leaving it in an anaerobic environment which is the perfect environment for it to grow and reproduce. Botulism has nothing to do with home fermentation, as we are not heating the food, and instead creating an inhospitable environment to those bad buggers. Fermenting food is rather working with a large, native population of bacteria which we are cultivating in order to encourage their growth and their acids. Acidifying bacteria are a brilliant strategy for food preservation and food safety because they create an environment that is inhospitable to Clostridium botulinum, but also other pathogenic bacteria as well.

Salmonella and E. coli cannot proliferate in harsh environments, like the one created under lactic-acid fermentation. The lactic-acid used in this process basically disables any Salmonella or E.coli, if present, from multiplying, and actually kills them, rendering them harmless. Far from being hazardous, fermenting actually improves safety. 

With that said, I can't emphasize enough how safe home fermenting can be. Follow these tips, and you shouldn't have a problem, except, perhaps a problem of finding a place to store all of your delicious ferments!

Tips and Tricks to Successful Fermenting

1. Use the best quality organic vegetables, fruit, and spices. In order to do their work, lactobacilli (the bacteria from the whey) need many nutrients. Oftentimes, non-organic foods are deficient in nutrients, or are sprayed with chemicals that will alter the fermentation process, creating an inferior or inedible product. Likewise, the salt and spices should be pure, or the quality of the final product will be jeopardized. It's also important to note that many organic foods available in large supermarkets have been found to be less nutritious than those bought from a local farmer. If possible, buy locally or grow your own veggies and fruits for the best fermentation results.

2. Use filtered water that is not heavily chlorinated. As mentioned above, chlorine kills microorganisms, which would ruin your ferments. If a lot of chlorine is present in your water, filter it first, or boil it to evaporate the chlorine.

3. During the 2-3 days in which you keep the ferments out of the fridge, make sure their environment stays between 65-75 degrees Fahrenheit. Seventy-two degrees is ideal. Maintaining these temperatures creates a stable environment for the microorganisms to multiply and produces a fine product. In higher temperatures, without adjusting the fermentation time, the ferment could be compromised.

4. Follow the recipe. The recipes you will be following (I highly recommend those found in Nourishing Traditions) have been tested for safety. You will avoid any fermentation failures if you follow them.

5. If you are still scared about what might happen, buy an air-lock fermenting lid. This will ensure that extra air does not get into the ferment as it sits for those few days on your shelf. I have heard that it is especially good for fermenting pickles. While I have not personally used one, I know that some people feel better going this route.

Happy fermenting!

Kombucha FAQ

Over here at Nourish to Flourish, we've been talking about kombucha. Since kombucha is not an exact science, there tends to be a lot of questions that arise during the brewing process. My husband and I have had our own questions, and have sought out those answers. Others have been asking questions, too, which I hope to be able to answer. Here are some of the most popular questions asked when it comes to brewing kombucha:

What does a healthy SCOBY look like? SCOBYs do not look exactly alike, but they have similar qualities. The top of a SCOBY is smooth and has a white/light beige hue. The underside is generally darker and more stringy.

The top of the SCOBY

The underside of the SCOBY

How many times can I use the SCOBY? A SCOBY can be used many times. Since it naturally multiplies, you can eventually compost or throw out your mother SCOBY and use the baby - which then becomes the mother. Theoretically, however, with proper care you should be able to continue using the original SCOBY indefinitely.

If I can't find a friend who will send me a SCOBY, can I grow my own SCOBY instead of purchasing a dehydrated one? I have heard that this is possible. I haven't done it myself, but these are the directions: mix 1 cup org. black tea, 1 tablespoon org. sugar, and 16 oz. of plain kombucha (this can be purchased at your local grocery store or health food store). Cover with a tea towel and rubberband, let it sit for a couple weeks, and your SCOBY should grow.

How long does it take for a "baby" SCOBY to grow? The time varies, so don't be alarmed if you don't have a new SCOBY with every fermentation. It can take anywhere from a couple weeks to a few months. Also, wait until the new SCOBY detaches itself from the mother; do not pull them apart. If you do, you risk detaching it when it is not yet fully formed. 

My SCOBY sank. Is something wrong? No! A SCOBY generally floats, but there is nothing wrong if it sinks to the bottom, or floats somewhere in the middle.  

My SCOBY looks cloudy or foamy. Is something wrong? When the SCOBY looks cloudy or has a whitish foam on top, it means the baby has started to grow, which is actually a sign that your kombucha is fermenting properly. 

How do I know if my SCOBY is bad? If you see black, fuzzy mold growing, then you need to toss the SCOBY. With most fermentations, if it smells gross, don't eat it. But, if you follow the directions you shouldn't have an issue with this.

I'm going on vacation. Can I store my SCOBY? How long can I leave it? The best idea is to start another batch. My husband and I visited family for two weeks over Christmas. We started a batch right before we left, and it was ready for drinking when we arrived back home. If you are going to be gone longer than two weeks, place the SCOBY in a glass container and cover it with brewed kombucha. Place it in the fridge until you're ready to brew again. 

Can I use plastic to brew my kombucha? I generally don't recommend this. Even though food-grade shouldn't cause any damage to the culture, plastic has the potential of leaching chemicals into your kombucha. Glass is best to use.

Where is the best place to brew kombucha? It is best to keep the brew out of direct sunlight and away from extreme temperatures. It also does best if given plenty of air, so don't stuff your kombucha in the pantry or a closet. You can keep it out on the countertop, or in an area where it won't be disturbed and is able to breathe. The ideal space will maintain a temperature between 70 and 80 degrees.

What is the best type of sugar, tea, and water to use? Check out this page for excellent information in regards to this question. 

Do I need to strain my kombucha? No! Actually, the little strings you find in your kombucha are good for you to consume. It is just yeast that was part of the SCOBY.

The tiny strings have detached from the mother,
but are fine for you to consume.

I feel a bit strange after drinking kombucha. Is this normal? If your body is not used to consuming probiotics, then when you begin eating/drinking them you might experience a die-off reaction. Probiotics naturally kick out the bad bacteria from your gut. If this is the first time it's happening, it might be somewhat of a jolt on your body and the bad bacteria is suddenly starting to be cleaned out. Some people experience headaches, bloating, cramping, and/or other symptoms. If this happens to you, reduce the amount of kombucha you are consuming daily until your body adjusts to taking probiotics.

Can kombucha be consumed while pregnant or breastfeeding? If you started drinking kombucha prior to getting pregnant, then it is perfectly safe to continue drinking throughout pregnancy. It is not a good idea to start during pregnancy or breastfeeding due to your chance of experiencing a die-off reaction.

If I'm making other fermented foods, how far away do I need them from the kombucha?  When you are fermenting different things (without lids), it is important to keep a distance of several feet (more, if possible) between the cultures.  The kombucha should also be kept at a great distance from any garbage or compost bins as transient bacteria can be harmful to the SCOBY.

Do you have any other questions about brewing kombucha that were not answered above? 

Please share!

Making Kombucha: Photo Tutorial

In our last post we discussed the history and benefits of a traditional fermented tea drink: kombucha. Today, we're giving a photo tutorial of how to make kombucha in your own home. This probiotic drink is relatively simple to make. It requires a small bit of preparation on your part, but then you can sit back and let it do its fermentation thang for anywhere between 7-14 days. In the end, you'll have a deliciously scrumptious, very healthy, bubbly drink!

With any fermented and raw product, it is important to begin with clean utensils, containers, and hands. Make sure that everything is in fact clean, and wash your hands prior to beginning the kombucha-making process. 

Kombucha

*The following measurements are for brewing 2 gallons of kombucha. The amounts can easily be halved if you would like to brew 1 gallon (except you don't need to cut the SCOBY in half!).

Ingredients

1 SCOBY (symbiotic culture of bacteria and yeast) - see info at bottom of post

1 cup already prepared kombucha

2 gallons filtered water

16 organic black tea bags, or 4 quart-sized tea bags

2 cups organic evaporated cane sugar (this gets eaten during fermentation)

1 tea towel or other cover with tie/rubberband

Equipment

2-gallon glass container (this is mine, much cheaper if bought locally)

Ladle

Wooden spoon

Large stockpot

Tea kettle (optional)

Large bowl

Flip-top glass bottles, cleaned commercial kombucha bottles, or other tightly sealing bottles (mason jars will not work)

Funnel(s)

Instructions

1. Boil about 1/2 gallon of the water in a tea kettle. We use a tea kettle because it seems to be faster than boiling it in the pot. If you don’t have a tea kettle, boil the water in the stockpot.

2. When the water reaches boiling point, turn off the heat and pour the water over the tea bags that are sitting in the stockpot. Let the tea steep for 5 minutes. Then strain the tea bags and dispose of them.

3. Add the 2 cups of sugar, and stir, using the wooden spoon, until all the sugar is dissolved.

4. Pour this sugar/tea combo into the 2 gallon glass container. Then add the remaining 1 1/2 gallons of filtered water.

5. Leave the water to cool. You do NOT want to put the SCOBY into hot water as this will kill it. When the water has reached room temperature, then add the SCOBY.

6. Cover the glass container with a tea towel, so that it can breathe. Secure it with a tie or rubberband. Place your brew in an out-of-the-way place that will get plenty of air exchange (you don’t want to place it in a closet). 

7. Allow it to sit for 5-16 days (average 7-9). Periodically, smell or taste a bit of the kombucha. If it is sweet, you need to allow it to ferment longer. The kombucha is ready when it is a bit vinegary. People have their own preferences, but the healthiest kombucha will be the one that is much more vinegary than sugary. We generally ferment ours for two weeks.

Note: Fermentation times will vary with the season. Fermentation speeds up in warmer weather, and slows down in cooler weather. You will need to ferment longer in the winter, and shorter in the summer. Remember, you can always taste a bit of the kombucha to see where it’s at in the process.

8. When the kombucha is done, remove the SCOBY from the brew and place it in a large bowl with 1 cup of the finished kombucha. 

9. Bottle the kombucha by ladling the finished brew into the flip-top bottles. We also use funnels to help transfer the fermented tea.

10. Allow the filled and sealed bottles to remain out on the counter for another 2-3 days. This develops further carbonation, and is an optional step. After the 2-3 days, place kombucha in the refrigerator and enjoy.

Repeat steps 1-5 and begin brewing again!

As I noted in my last post, kombucha is a science experiment. If you follow the above instructions, you’ll pretty much be set; however, the finished product is influenced by temperature and the amount of air it gets. When we first started brewing we were told that our first few batches would be drinkable, but not perfect. However, our first brews turned out delicious! If you’re not satisfied with your first brew, don’t worry, you’ll learn how you like it as you go along. The best thing to remember is that kombucha is very forgiving. It's not an exact science, and doesn't need to be!

So you’re probably thinking: Awesome! Now where can I find myself a SCOBY? The best place to get a SCOBY, in my opinion, is from someone who is already brewing. This way, you can begin brewing immediately. You can also order a dehydrated SCOBY from Cultures for Health, a very reputable company when it comes to fermentation products. Keep in mind if you do this, that you will have to rehydrate the SCOBY, which could take anywhere from 10-28 days.

Lastly, you may have noticed that stores sell flavored kombucha in additional to the original. In order to flavor your fermented tea at home, all you need to do is add 1/4 cup of juice per quart of kombucha during bottling. Allow this to sit out on your counter for the designated 2-3 days, and it's ready for drinking! Have fun with this. Experiment to your heart's content, and then come back and share with us how your kombucha is doing and how you brew your favorite flavors.

Happy brewing!

Kombucha: The Champagne of Ferments

Today we're continuing our series on fermented foods, and lucky for me, we're discussing my absolute favorite ferment: kombucha (pronounced: com-boo-cha)! Really, I am actually a little giddy - there is just no comparison. Kombucha is the champagne of ferments because it's utterly delicious and satisfying. It is the queen of fermentation because it fits in with every meal and any time of day. Oh! It's a win-win all around being delectable, affordable, and easy to brew.

The SCOBY that ferments the tea

Kombucha is a traditional Chinese fermented tea drink.  I know. You’re probably thinking, “In what world does fermented tea taste good?” Trust me. Kombucha will soon (and easily) win over your heart, as it has mine. Are you still drinking soda? Kombucha is your answer. Do you find yourself dehydrated and still not drinking enough water throughout the day? Kombucha is the answer. You don’t want to pay for expensive health store probiotics, but you’re having digestive problems? Kombucha is the answer. Alright, you get my drift. We’ll take a look at why this drink may be the answer to your woes, but first, let’s start at the very beginning.

Kombucha is a dairy-free probiotic drink made from three simple ingredients - tea, sugar, and water. It is slightly sweet with a tangy taste, and is often quite bubbly, which makes it a great replacement for soda. It is fermented using a SCOBY, a symbiotic culture of bacteria and yeast. The SCOBY looks like a cross between a mushroom and a jellyfish. It’s slippery and smooth on one side, and generally has strings of bacteria on its bottom side. Like most fermented drinks that use a culture (like kefir grains), the SCOBY will grow and multiply. The SCOBY, itself, is often referred to as the “mother,” and when it produces a whole new SCOBY, that is referred to as the “baby,” which then eventually becomes a mother, too. Creating kombucha in your own home is a bit like doing a science experiment. Children are completely intrigued; and I have to admit, it’s a very simple, yet quite fascinating process.

History of Kombucha

Legends abound when it comes to finding the origin of this fermented drink. We do know that kombucha has been around for centuries, even a few millennia. One story states that the tea was invented for Emperor Qinshi Huangdi back in 220 BC. The Chinese are famous for their longevity elixirs, and often made use of nature to heal their ills. They referred to kombucha as the “Tea of Immortality.”

Fast forward several hundreds years and we find that it has made its way to Russia, and then, eventually Europe. Its use during World War II was halted due to sugar and tea being rationed; however, after the war, kombucha regained its popularity. In more recent years, kombucha has become common in the United States; there is even rumor it was drunk daily by Ronald Reagan during his presidency. 

Why Should We Drink Kombucha?

Mmm... bubbly!

The standard American diet (SAD) is in terrible shape; you probably don’t need me to tell you that. This blog was created in response to this sad state of affairs - moreso, because many people just don't know what diet is best for them and their family. Fortunately, traditional foods that are nutrient dense, fermented, sprouted, raw, and so on are making their way back onto the dinner table - and for good reason! The motto, “You are what you eat,” is finally being understood by the American people. It is time to make better food choices for ourselves and our family, so that we can truly live healthy and full lives. 

As a reader of this blog, you are likely familiar with the work of Dr. Weston A. Price and that traditional cultures all ate fermented foods. Remember reading the post, Fermented Food for Beginners? In this post we described six reasons why including fermented foods in your diet is beneficial. All those reasons apply to kombucha. But, we can also take a closer look at the particular advantages to consuming this fermented drink. 

Kombucha is purported to have a multitude of benefits and healing properties. As a fermented food we know that it contains a plethora of gut-friendly bacteria. Throughout its fermentation process B vitamins are created in a form that is easily absorbed by our bodies. Kombucha is high in antioxidants, which means it helps to prevent cancer in our bodies by attacking free radicals. It is also high in polyphenols, which help decrease inflammation. Kombucha has also gained reputation for cleansing the liver, improving the skin, hair, and nails, reducing blood pressure, and aiding healthy cell regeneration.

More research could definitely be done on the effects and benefits of kombucha. However, since it cannot be patented or controlled by any pharmaceutical company, there is not much money available to perform clinical trials and wide-scale research. There are a few people who have collected research over the years, including: Gunther Frank, Michael Roussin, and Ed Kasper. Looking into their work would be well worth the time, I’m sure.

Brewing Your Own Kombucha

My husband and I started brewing kombucha this past fall, and we love it! In my experience, I feel much better when I drink it, as it helps my gut to digest the food I eat. It is also a great method for hydration. You can find raw kombucha in the stores, but a 16 oz bottle costs around $4.00! Brewing kombucha at home is, comparatively, quite frugal.

One last point to address is the alcohol conundrum. There is some question about how much alcohol is contained within kombucha being that it is a fermented drink. Companies that sell kombucha in stores are actually required to test the alcohol content. The kombucha does contain alcohol, but it's in such small amounts that it isn't even required to be sold as an alcoholic beverage. The estimates of alcohol content are around 0.5%. Many pregnant women, who were already used to consuming kombucha, continue drinking during pregnancy for the vitamins and probiotics this wonderful drink provides. Of course, as the drinker, it is up to you to decide what is best for you and your family.

Join me in my next post as I give you a photo tutorial on how to brew kombucha in your own home.


This was entered into Nourishing Gourmet's Pennywise Platter.

Lacto-Fermented Salsa: Recipe

The Super Bowl is only a week away, and many of us are scrambling to get recipes together for the big game. I mean, really, the Super Bowl is more about eating than anything else, right? It's often a time when we fill our bellies with tons of sugar, rancid grains, and polyunsaturated oils in the form of junk food - commonly known in this household as frankenfood because it's certainly not real, natural, or meant to be eaten. But, we do have other healthier options, and they don't involve eating celery sticks and carrot juice. Blech! No, thank you. Healthy eating doesn't mean boring eating. Healthy eating means pastured meats, fats like lard, coconut oil, butter, raw nuts and cheeses, fruits, vegetables, wild seafood, whole fat, raw dairy, traditional sourdough, and let's not forget lacto-fermented foods. Healthy eating means flavor, and lots of it! We were given taste buds for a reason, and it wasn't so they could be hoodwinked by artificial flavors. But, back to fermented foods. You've already learned about the benefits of consuming homemade ferments, and yesterday I posted the recipe for making whey. Whey is a vital nutrient in most lacto-fermented foods. Making and eating your own fermented foods gives your family a budget-friendly way to get vitamins, minerals, and probiotics into your bodies. Plus, ferments are just plain delicious, and you don't want to be left out of the fun!

Yes, it's time for you to get a bit adventurous. But, have no fear, the process is actually very easy, and the result? Spicy perfection. I bring you a delicious recipe for something many of us eat: salsa! This is the perfect food to introduce to your friends during the Super Bowl. What party doesn't generally have a bowl of chips with a side of salsa? Or, how about introducing it to your family on Taco Night? So, gather your ingredients and make that whey; you’ll soon be wishing I posted a recipe for homemade tortilla chips!

Salsa

from Nourishing Traditions, by Sally Fallon

Makes 2 quarts

Ingredients:

4 medium organic tomatoes, peeled and diced (I usually double this)

2 small onions, finely chopped

3/4 cup chopped chile pepper, hot or mild

6-8 cloves garlic, peeled and finely chopped (optional)

1 bunch cilantro, chopped

1 teaspoon dried oregano

2 lemons, juiced

1 tablespoon sea salt

4 tablespoons whey (if not available, use an additional 1 tablespoon sea salt)

1/4 cup filtered water

Instructions:

1. To peel tomatoes, bring a pan of filtered water to boil. Using a slotted spoon, dip tomatoes in, one or two at a time, for about 10 seconds each. The skin should remove easily.

2. Mix all ingredients together and place in a quart-sized Ball jar. Press down lightly with a meat hammer or wooden pounder, adding more water if necessary to cover the vegetables. The top of the vegetables should be at least 1 inch below the top of the jar.

3. Cover tightly and keep at room temperature for about 2 days before transferring to cold storage.

*If you desire a non-chunky salsa you can toss the ferment into your blender for a few spins. Waalaa! Smooth salsa!


This was entered into Food Renegade's Fight Back Friday,  Nourishing Gourmet's Pennywise Platter, and Real Food Forager's Fat Tuesday.

The Way to Whey: Recipe

In the last post we were introduced to the benefits of making and eating naturally fermented foods. The items needed to make ferments are nothing fancy - just your everyday foods: fruits and/or vegetables, sea salt, and whey. But, wait! Do you have whey in your refrigerator? Do you even know what it looks like? For the average American, whey is an uncommon ingredient, but in the past it was everyday fare. Before I began using whey regularly, there was only one other reference I had ever heard regarding it. Does this old nursery rhyme come to mind?

Little Miss Muffet

Sat on a tuffet,

Eating her curds and whey;

Along came a spider,

Who sat down beside her

And frightened Miss Muffet away!

Little Miss Muffet may have been onto something; whey has many health benefits. Although whey is used in many traditional foods and is considered a must-have in any traditional kitchen, the focus in this post is using it for lacto-fermentation. In the future I’ll give you many more recipes which use whey as an ingredient. 

What is Whey?

Whey is the yellowish liquid that is leftover after milk is curdled. It has a long shelf life and can last up to 6 months in the refrigerator. It is not the same as the powdered, unhealthy, and denatured whey, which is often sold in health food stores. They are NOT interchangeable.

Whey is full of proteins, vitamins, minerals, and enzymes. In the article, Enjoying Miss Muffet’s Curds and Whey, Jen Allbritton writes, 

“Whey is the tart, golden liquid known to the Greek doctors of antiquity as ‘healing water.’ In fact, Hippocrates and Galen, two founding fathers of medicine, frequently recommended whey to their patients. Whey from fully fermented milk no longer contains lactose, and with its dose of probiotic organisms will help maintain a synergistic balance of the inner ecosystem and encourage repair of gut dysbiosis. Whey also contains a fair number of minerals, particularly potassium, and a notable amount of vitamins, especially B₂.”

Homemade cultured whey is very important for making fermented fruits and vegetables. It is true that you can make vegetable ferments without the use of whey (by adding additional sea salt), but it is better to use this nutrient-packed ingredient. Fruit ferments always need whey. Whey is made from farm fresh raw milk. However, if you don’t have access to fresh milk, whey can also be made from plain, whole fat, organic yogurt. 

I’m going to assume that not everyone has access to fresh, raw milk, so today I will share an easy recipe for making whey. This recipe will also give you about 2 cups of cultured cream cheese - it is so scrumptious!

Whey and Cream Cheese

based off the recipe found in Nourishing Traditions, by Sally Fallon

Makes about 3 cups whey and 1 cup cream cheese

Ingredients:

2 quarts plain, whole fat, organic yogurt

Instructions:

1. Line a large strainer set over a bowl with a clean dish towel.

2. Pour in the yogurt, cover, and let stand at room temperature for 12-24 hours. The whey will run into the bowl and the milk solids will stay in the strainer.

3. After several hours, tie up the towel with the milk solids inside, being careful not to squeeze. Hang the towel with the milk solids from a cabinet knob, or tie this little sack to a wooden spoon placed across the top of the container so that more whey can drip out.

4. When the bag stops dripping, the cheese is ready. Store whey in a Ball jar and the cream cheese in a covered glass container. The cream cheese keeps for about a month if refrigerated and the whey will last about 6 months.

That's it! Having whey on hand will enable you to make scrumptious ferments. Up next, is a recipe for lacto-fermented salsa! Stay tuned...

This was entered into Food Renegade's Fight Back Friday,  Nourishing Gourmet's Pennywise Platter, and Real Food Forager's Fat Tuesday.

Fermented Food for Beginners

Freshly made kimchi

One of the bigger steps we took to transitioning over to a whole, unrefined traditional foods diet was eating lactic acid fermented vegetables, fruits, and milk. I had incorporated grass-fed meats and healthier eggs, had started purchasing produce from our local farmers, and had decreased our consumption of sugar, but I just didn't have the courage to begin making and eating fermented foods. Fermenting foods reminded me of the can of sauerkraut my mom would serve for dinner yearly on St. Patrick's day. It would stink up the whole house and had an even worse mushy consistency. Why would I willingly make something like that? Little did I know how different store-bought fermented foods are than homemade lacto-fermented foods. Thankfully, through a group of friends, our palettes were finally exposed to the wonderful world of fermentation. Since then I have been fermenting and experimenting to my heart's content - or should I say stomach's content? :)

Fermenting foods dates back thousands and thousands of years. There are even cave drawings dating back 12,000 years of men obtaining honey from hives and using it to make mead, a honey wine. More recently, during the 19th century, the English explorer, Captain James Cook, had sixty barrels of sauerkraut hauled aboard his ship for his second trip around the world. The kraut lasted for 27 months and fed the crew well. Captain Cook was later recognized by the Royal Society for conquering scurvy, the disease that results from vitamin C deficiency, which had plagued many other sea crews (source). This is because lacto-fermented sauerkraut contains ample amounts of vitamin C. While the Captain got the glory, cultures all over the world had been eating these fermented foods for centuries; it was just part of their daily life, and still is, in many areas, today. The Koreans eat kimchi, cortido is popular in South America, miso, tempeh, and tamari are traditional Asian foods, kefir is a staple in Russia, and the list could go on. Our ancestors were experts at preserving food and drink, and this was done primarily through lactic-acid fermentation. 

You can ferment almost anything: milk, grains, meats, vegetables, fruit, etc; but today, we are primarily focused on fermenting fruits, vegetables, and dairy products. In my opinion, these are the easiest foods to ferment, and so they are great for beginners. Let’s take a look at the process, and then discuss why we would want to eat fermented foods. 

What is Lactic-Acid Fermentation?

Lactic-acid fermentation is a process by which the starches and sugars in dairy products, vegetables, or fruit convert to lactic acid by friendly lactic-acid producing bacteria (source). Making ferments at home is actually quite simple. First, the fruits and vegetables are washed and then cut, chopped, or shredded. Next, they are combined with herbs or spices, sea salt, and whey, and pounded with a meat hammer to release the juices.  Then, the ingredients are pressed into an air tight container, like a mason jar. The tightly sealed containers are then placed in a cabinet for two to three days in order to allow the good bacteria to proliferate. The salt keeps the bacteria from putrefying until enough lactic acid is created, which preserves the food for months. Using whey reduces the time needed for enough lactic acid to be produced. Afterwards the ferments can be stored in the fridge. It is widely known that veggie ferments increase in flavor over time, and can last for many months, but fruit ferments should be eaten within two months.

Sauerkraut ingredients waiting to be pounded

Today, we have things like canning machines and refrigerators, which don't make fermentation necessary, so why would we take the time to do it? Well, for starters fermenting foods has many more benefits than just extending its shelf life. In fact, many scientists today are just beginning to understand what was apparent to the cultures of old: lacto-fermented foods are a gold mine for health. Consider these reasons to start incorporating lacto-fermented foods into your family’s diet.

Six Reasons to Eat Lacto-Fermented Foods

1. The process of fermentation breaks down already present nutrients into more easily digestible forms. You’ll likely absorb more of the nutrients in food when it is fermented. For example, fermenting dairy products, like milk, breaks down lactose into lactic acid. Lactose is a sugar which often causes digestive difficulties in many people. (source)

2. Fermentation can CREATE new nutrients, especially B vitamins, including folic acid, riboflavin, niacin, thiamin, and biotin. (source)

3. Ferments work as antioxidants, and take care of the "free radicals" that can be cancer precursors in your body by helping to flush them out of your system.

4. Fermentation can remove toxins from foods. For example, grains contain a compound called phytic acid, which blocks absorption of minerals, like zinc, magnesium, calcium, and iron. Soaking grains before cooking them neutralizes this phytic acid, so when you consume the bread the fermented grains will allow you to absorb many more minerals.

5. Eating fermented foods provides a wide array of probiotics for your intestines. Remember, lacto-fermenting foods means that the food is raw, alive, and full of gut-friendly bacteria. Are you having digestive problems? Eating homemade ferments are a great support to your gut. They are much cheaper than your health store’s fancy probiotic supplements. (source)

6. Homemade ferments are a great way to maximize your family’s overall nutrition while keeping within a budget. How great it is to grow or buy produce which is already healthy for you and then be able to multiply its nutritive properties through lacto-fermentation!

Kombucha: a bubbly fermented tea drink

On a final note, it is important to point out that the fermented foods you find in your grocery store are vastly different than the lacto-fermented foods you can make in your home. These store-bought foods, like sauerkraut, yogurt, and pickles are generally pasteurized, which means they are heated to a point at which the enzymes and beneficial microorganisms die. Although yogurt is touted to contain beneficial live cultures, the yogurt is generally pasteurized after culturing, which kills all the natural bacteria; then, a few specific types are artificially added in at the end. This is an incredibly inferior product compared to the yogurt you could make at home. If you want the benefits from lacto-fermented foods, you’ll need to make them yourself, or take the time to scout them out in your area.

Are you ready to take the plunge and make some fermented foods? Join me in a few upcoming posts as I give recipes for making fermented salsa, kimchi (korean sauerkraut), milk kefir, and kombucha. 


This was entered into Kelly the Kitchen Kop's Real Food Wednesday,  Food Renegade's Fight Back Friday, Nourishing Gourmet's Pennywise Platter, and Real Food Forager's Fat Tuesday.