Nourishing News: January 2012

Gain more knowledge, so you can grow your roots, and nourish your bodies!

Welcome to Nourishing News Day! Each month, at the end of the month, I'll be highlighting a few posts from around the blogging world that will be of particular interest and value to you. These posts will cover traditional foods, gardening, holistic medicine, sustainable living, and many other topics similar to posts written on Nourish to Flourish. 

There are so many amazing and wonderful blogs out there, I'm sure that my list could grow quite long, and yet I realize we all don't have the time to peruse the internet for days on end. Instead, take a few moments, as you enjoy your morning tea or eat your lunch, to check out these few encouraging posts.

Here are the blog posts I enjoyed this January:

We already learned the basics for making chicken broth, why not stop by Kendahl's blog, Our Nourishing Roots, and check out her post on making beef broth.

Jen over at Real Food Freaks has written an amazing post on what questions to ask your chicken farmer. This is part of their Egg-cellence Series - you don't want to miss it!

We've been talking about fermenting recently, and Jill at Real Food Forager wrote an unbeatable post about reasons to eat traditional fermented grains: 5 Reasons to Make Sourdough Your Only Bread. If you like to eat bread, but want a healthier, but still delicious way of eating it, check out this post.

Jenny at Nourished Kitchen, one of my favorite blogs, posted a delicious recipe for blueberry almond crumb muffins. The best part? They're grain-free! Mmmm...

I always enjoy stories of people healing themselves holistically and naturally. Over at Food Renegade, check out the post, Reversing MS Through Dietary Changes, to watch the amazing video of Dr. Terry Wahls who cured herself of MS.  

Happy reading!

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.

Fresh: The New Food Documentary - Watch it for FREE

A new food documentary has just been released: Fresh. This film is upbeat, positive, and promotes the local, sustainable growing of food. It features Joel Salatin from Polyface Farms and Will Allen from Growing Power, Inc, among others. While it does expose the food industry for what it is (unsustainable and harmful), the movie focuses on what we can do in our own neighborhoods to support agriculture that is sustainable and beneficial to everyone. 


The best part? For the next couple of days it is FREE to stream from your computer and watch. How cool! I just finished watching it this afternoon, and it was great. Just follow this link to sign up to watch it for free. Go check it out!


Here's how the producers describe their documentary:

FRESH celebrates the farmers, thinkers and business people across America who are re-inventing our food system. Each has witnessed the rapid transformation of our agriculture into an industrial model, and confronted the consequences: food contamination, environmental pollution, depletion of natural resources, and morbid obesity. Forging healthier, sustainable alternatives, they offer a practical vision for a future of our food and our planet.

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.