Feed your Internal Ecosystem with Ferments!

It's everywhere lately in science news headlines:  gut bacteria, probiotics and the microbiome.   We have a whole world of micro-organism living inside our gut as well as covering our skin: countless strains of bacteria, and possibly parasites, yeast and fungus. When the balance of this "inner world" goes out of whack, that's when digestive disorders start to occur.   Candida, colitis, IBD, IBS, Reflux, etc.  Unfortunately, the medical system doesn't have the tools yet to actually treat the root cause of these issues.  They use prescription drugs and OTC meds to give a "quick fix", but it's not sustainable and doesn't work on actually solving the problem.

So, what are some natural solutions for digestive health to keep our microbiomes healthy and happy?  We can take probiotic supplements, but it's really imperative to get the right kind for us, AND to eat lots of good prebiotic fibers. I'd recommend not taking the cheapest bottle at the store or using Culturelle or other lab-created bacteria. Consult your local Naturopath to find out which strains and products are right for you.

Another avenue is to re-introducing probiotic-rich fermented or cultured foods back into our diet.   Every culture in the world uses fermented foods in traditional cooking: sauerkraut comes from Eastern Europe, kimchi from Korea, breads like Injera (Ethiopia) and Sourdough (Egypt), Inuit people have eaten fermented whale blubber, fish sauce in Thai, Vietnamese and other Asian cultures, Kefir and Yogurt come from the Middle East and Kombucha from China.   Of course we could go on forever.  But wait...what happened to American ferments?   Seemingly around the time when we realized that there indeed microbes (aka GERMS) and Pasteur invented pasteurization, we began using high temperatures to kill the living enzymes and bacteria to "sterilize" foods.  Sadly, all of the benevolent bacteria has been stripped out of the nouveau Americana culture of culture-less and highly processed food.  It's time to reclaim our right to living foods, ferments!

Today's buy from Eastern Market!

Fermented foods are "rotted"; they are partially digested from bacteria already.  For example, cabbage has a fine film of bacteria on each leaf.  When shredded up and mixed with a salty brine and submerged in an anaerobic state, the bacteria go though a few-step process (that is a little over my head) to create a beneficial  bacteria-rich veggie that ALSO has prebiotic fiber all in one.  By the time the ferment is, well, fermented, the veggies are salty, still crispy, and deliciously soured.  The good news is that fermenting is simple and we don't have to be experts in the chemical processes by which it works to reap the rewards.  If this is interesting to you, I suggest reading some Sandor Katz's books, which do an excellent job of sharing the history of these foods and teach how to start making DIY ferments at home!

Some of my first DIY ferments. Plain kraut in the middle, kim chi on the sides.

It's fairly easy and highly enjoyable to make fermented foods at home!  I have been experimenting with krauts and other veggies as well as kombucha for the last couple year.   I say "experiment" because each batch is decidedly different; it's a delightful surprise to open up a crock of fermented veggies after 4 weeks or try a new flavor of DIY kombucha after its 2nd ferment.  Luckily, if you don't have the time or will to do it on your own just yet, there is access to other people's fermented goodness!  Small batch fermenters are popping up local foodie sub-cultures, like The Brinery in Ann Arbor and Farmhouse Culture in Northern California.  I've even seen some farms adding their local ferments to Saturday offerings at the Royal Oak Farmer's Market.  Now that you can buy locally, or make your own, how do we incorporate them into our diet?

Kombucha tea!  After the first ferment, I like to add blueberries, ginger, or other goodies and let it sit a few more days. 

You can start the day with a glass of kombucha, or have a bowl of fresh yogurt or kefir with fruit.   Sauerkraut and kimchi add a delicious sourness, salt and crunch to sandwiches for lunch.  At dinner time, I like to eat a 1/4 cup with my meal, kind of as a little accouterments.  I encourage everyone to try fermented foods.  It's an acquired taste, but one that will give you billions of little benefits and keep your digestion on track. :)

Awesome lunch: chicken salad, kale and kraut on a sprouted organic grain and bean wrap and Coconut Kefir to drink!

Nutritional Test Day...Dun Dun Dunnnn (Part 1)

Blood draw time...at least it was in the comfort of my own home.

Today was the day.  Fasting since 9 last night, check.  Morning urine sample, check.  Mobile blood draw with 4 vials taken, check.  Miranda, our mobile phlebotomist from Michigan Mobile Phelbotomy was in and out within 20 minutes with our samples and off to the lab.  She'll send the urine & blood samples for the to Genova/Metametrix today and then we wait patiently for a couple weeks until the results are ready.  The test is called Individual Optimum Nutrition (full nutrient/mineral panel) + add-ons of lipid & thyroid, amino acid, undigested folic acid and vitamin K.  I have to admit it - I am little nervous to have my nutritional levels checked!   Why?

Well...because I make a serious effort, DAILY, to keep my wellness top of mind.  I make sure my diet is varied.  Colorful.  Balanced.  I eat plenty of green leafy veggies.  Drink protein/fiber smoothies with add-ins like bee pollen, spirulina and sea vegetables. I eat oysters and pumpkin seeds for zinc.  Frequent the farm market or the upscale grocers and buy organic produce, chicken and free range eggs.  We don't go out to eat much, and even then, I am conscious of what I order.  I don't drink pop or fruit juice.  I stay far away from HFCS, or any non-organic corn or soy. I limit the sugar in my coffee.  I drink about 2 cups of green or herbal tea every day. You won't find junk food in my home;  everything is cooked or baked from scratch. I barely eat grains, and when I do, it's mainly brown rice. If I bake, it's normally a healthified version, with healthy fats and gluten free flour.  I drink lots of distilled & re-mineralized water and juice fresh veggies.  I practice yoga and ride my bike for exercise. I grow my own veggies when possible.  I ferment my own kombucha tea and sauerkraut for healthy probiotics.  I go somewhere tropical about 2x a year for that added vitamin D. ;)  I've even cut WAY back on alcohol and no longer have that occasional 'social smoker' cigarette.   Take a peek into my "vitamin cupboard"; it looks like a dang health food store display!  You'll find all of the usual suspects (multi-vitamin, fish oil, probiotic, vitamin D, C...) as well as several strains of medicinal mushrooms, iodine, resveratrol, special fiber blends, and a wide array of other professional grade supplements.  I ask all kinds of health questions and have them answered by a Naturopath on the spot.  You get the point.....!  P.S.  This wasn't all implemented overnight, it's been a process for the past 3 ish years.

So what will it mean for me if my vitamin levels and fatty acid profiles are way off?!   To me, it will mean that maybe all of my efforts "aren't enough".  The whole "not being/doing enough" is a deeply rooted fear in my consciousness that affects other areas of my life.   Its something that I struggle with already.   Partially, I'm afraid it will set me back on my emotional journey. It will mean that I have to revise my already revised diet.  I will also be pretty nervous for the rest of my fellow Americans, because if I am deficient, lord help the rest of you!  (I'm half joking, but half dead-as-a-doorknob-serious).  

I do think the results will be empowering.  If there are areas that can be improved upon, I will KNOW exactly what I need to do to get on track, especially knowing I have the support and knowledge of Dr. Matt.   If the results are great, that will be an awesome reassurance that my hard work is paying off.

That's a LOT of nutrients, fatty acids, cholesterol and thyroid levels to test for!

Stay tuned.   I'll post my results and share my POA (Plan of Action) when the results are in.....

Ferments: DIY Kombucha

Who loves kombucha?  I do! I do!  I remember my very first sip of the sparkley, fizzy, tangy goodness of fermented tea.  My sister had accidentally left a few bottles in my fridge back in 2009 and I quickly fell in love.  One was GT's Trilogy, and the other Cosmic Cranberry.  I loved the  names, the bottles, the words on the bottle, the mystical magical healing claims.  It spurred a faint memory of my grandmother's "mushroom tea" that she would share with her friends at the senior apartment.    I never tried her homemade version as a teenager, but man, oh man what I would do to sit with Grandma Lynn and chat over a couple of mason jars full of her kombucha tea (KT) ...or  now, mine.  <3

After months of weekly trips to Whole Foods, and buying several cases of GT's brand, I  did get sick of the high  "Whole Paycheck" price tag. I started price-shopping and found it to be much cheaper at Nutri-Foods, a local health food store.  At that point, my partner says: "You should make your own!"  I laughed.  And scoffed.  "Brew my own?" I asked. "Get real!"  But, a couple of years ago, after becoming self-employed and having the luxury of more free time for hobbies like cooking, gardening and DIY projects, his words echoed back.  I researched "making homemade kombucha", and shortly after, made my last trip back to the health foods store for a bottle of KT's, some organic sugar and organic tea.  The rest is history.   So, first I'll explain what kombucha is and why it is good for you....then I'll explain my process. Who knows?  Maybe someone finds inspiration in this blog and realizes how darn easy it is to make at home. 

WHAT IS KOMBUCHA TEA?

Kombucha is an effervescent fermentation of sweetened tea that is used as a functional food. Technically speaking though, calling the process "fermentation" is a misnomer.  It's "cultured", as fermentation, by definition, requires anaerobic conditions.  Continuing on...The SCOBY or the mother, is a symbiotic culture of yeast and bacteria (the good kind) which form a zoogleal mat.  It feeds on the sugar in sweetened tea and is fermented in an aerobic process, meaning that it requires air.  The high level of acetic acid protects from intrusive microbes.  Some key components include:

Acetic acid - mildly antibacterial

Butyric acid - could have a preventative effect in colon cancer

B-vitamins - help your body get energy from the food you eat, especially important for our veggie friends

Glucaric acid - detoxifying to the liver and is being researched as a cancer-prevention; found in fruits and veggies

Ethanol - trace amounts - can give you a tiny little buzz.  This is still considered a non-alcoholic beverage. ;)

So some people believe that Kombucha is the ultimate health tonic.  While I'm not ready to make that claim, the natural probiotics are great for digestion and I think it tastes great, is fun to brew...and DOES make me feel super energized.  As someone who drinks mainly water, having a delicious, healthy drink around the house is a life saver. 

On to making the tea....

Step 1: Purchase Materials:  

• Organic Green, Black or Roobios Tea
• Organic white or cane sugar
• 1 bottle Kombucha Tea (make sure it's raw and ORIGINAL flavor)
• Jar (Pint or Quart will do)
• Cheesecloth

Step 2: Set up starter jar and grow your SCOBY culture

Make sure your jar is clean, but don't use any antimicrobial soap in the process, as it can kill the living organism. Rinsing with hot water and Apple Cider Vinegar works just fine.  Pour about 1 cup of the store bought Kombucha (with as many of the floaties or "yeasties" as possible) in with 1 cup room temperature tea sweetened with a tablespoon of sugar.  Cover with cheesecloth or a thinly woven kitchen or tea towel and secure with a rubber band or some string.  Let sit for 3 weeks in a cupboard or a counter away from direct sunlight.  The result:

SCOBY: Symbiotic Culture of Bacteria and Yeast

So, once the thin film of your new mother SCOBY is about 1/4 - 1/3 inch thick, which takes about 3 weeks in the winter, or less in the summer, you're ready to brew a batch!

Step 4: Start your batch of Kombucha Tea

I use a large sun tea container and brew a gallon or so of tea at a time.  The ratio is 1 gallon of tea, 8-10 tea bags and 1 cup sugar.  Easy enough, right?  Bring a gallon of water to a boil and add your tea bags.  Turn off the heat and remove from flame or burner. Stir in the cup of sugar until dissolved.  Let cool COMPLETELY to room temperature. Too much heat is not a good thing for your SCOBY.

In this particular batch (not my first), I played around and used hibiscus tea, which gave a gorgeous pink color. 

Pour the cooled sweet tea into your large fermentation vessel and with very clean hands, pour the kombucha starter in and lay the SCOBY on the top. It is normal for it to float around, sink some, but in my experience it always comes back up to the top.  Sometimes, in the summer with warm temps, the KT actually builds up so much carbonation that the SCOBY starts crawling up the side of the glass.  Crazy! Cover the top with several layers of cheesecloth (please note, the picture below is TOO THIN, as fruit flies can get in.  I learned that the hard way. I now use a thin cloth napkin.  This is aerobic fermentation, meaning it must be able to breathe and let oxygen in, so do not use a lid.

Step 5:  Patiently wait for a full batch to ferment

It's ALIVEEEE! After about a week, the SCOBY has started to grow.  

Now, the SCOBY is going to essentially eat the sugar in your tea and ferment it.  Here's where it's going to take a keen nose and taste buds to determine when your KT is ready.   The first full batch generally takes a couple of weeks to ferment, of course, depending on the temp.  Warmer = faster.   Right now, in a January winter here in Michigan, EVEN THOUGH my home is kept at around 72 degrees, it is taking a full two weeks.  In the summer, it was brewing at 4-6 days.   So, you're going to sniff the top and taste it every few days until it gets that tangy delicious flavor.  It should taste kind of like apple cider vinegar mixed with slightly sweetened tea. 

Step 6 (optional): Do a second fermentation with fruit or herbs!

2nd ferment with ginger root (see white objects on bottom)

My favorite way to store and 2nd ferment KT is in glass beer growlers.  They're perfect size and shape and have great pourability.  It's kind of awesome because you have a party in the summer, friends bring you beer in growler form.  You drink the beer, and keep the glassware. ;)   Anyway, find a glass vessel with a tight closing lid.  This step requires an airtight lid to build up carbonation.  Using a funnel, carefully pour KT into smaller vessels.   Add a couple of tablespoons of fruit, herbs, etc.  Close tight and "burp", let a bit of air out, each day for 2-4 days.  This step builds the flavor profile and adds carbonation!  My favorite add ins:

Blueberries + Ginger
Apples + Ginger with cloves stuck in + Cinnamon Stick
Lemon + blueberry
Buddah's Hand (yes, I went there)
Strawberries (Mmmm...summertime)

This is about the thickness I like to keep my scoby - about 1 inch. 

Step 7: Start brewing process over! 

Make more tea and add it into your brewing vessel.  The SCOBY gets bigger and thicker as you go.  It forms in layers, which as it gets too thick, can be separated and stored in a glass jar "hotel" with a little liquid and a cloth covering to top.

Hotel SCOBY! Currently pink from my hibiscus tea.  You can see another little baby that grew on the top. Keep well hydrated with tea and you'll be able to give away to friends or have extras in case yours goes bad. 

Kombucha is then stored in the fridge with a top on in my fancy beer growlers.  It never lasts very long. ;)

QUESTIONS?  Please ask!  Comments?  Love them!

Food Renegade