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!

Moroccan Butternut Squash Soup {Vegan}

In frigid single-digit Michigan winter weather, this warm & spicy butternut squash soup is good for the body and soul.  This version plays off of a basic recipe.  Play with the spices if you like.  If you dislike curry powder as some do, just use what you like instead.  Sage & thyme is a nice combo. The spice amounts below are a rough estimate, as I made my own curry powder today.

Squash is an awesome source of prebiotic fiber and great for the digestive system.  Bulk up those benefits by adding fresh ginger and extra garlic.


MOROCCAN BUTTERNUT SQUASH SOUP

Ingredients: 

2 carrots, rough chop
2 celery stalks, rough chop
1 medium onion, diced
2 T coconut oil (or sub butter)
2 cloves minced garlic or 1 roasted head of garlic
8 cups of water
{The above ingredients make the veggie broth, but feel free to use 2 boxes of store bought}

1 large butternut squash (mine was 4.5 lbs)
2 tsp salt (plus more to taste)
1 tsp ground cumin
2 tsp curry powder (or use a variety of curry spices to make your own)
2 T chopped cilantro

Directions:

Preheat oven to 375.  In a large soup pot, heat fat.  Add in the onions, carrots and celery and garlic. Saute for 10 minutes, stirring occasionally. Add 8 cups water and the 2 tsp salt and turn to a boil.  Reduce heat and cover.

Cut butternut squash in half and scoop the seeds out.  Drizzle with a bit of olive oil and a pinch of sea salt and roast, cut side down for 45 minutes, until fork tender.  Let cool for 20 minutes or until you can handle it.

Scoop the squash right into your broth.  Add the ground spices and let simmer for 30-60 minutes.  Add cilantro and a squeeze of lemon if you like.  Whiz with an immersion blender and serve with a bit more cilantro garnish.

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

Banana-Flax Smoothie {vegan}

This hearty morning smoothie is a meal-in-a-cup and excellent for digestion.  The flax is rich in fiber and a good source of Omega-3.  When soaked in water overnight, the flax seeds double in size and you'll notice a a gelatinous coating.  The soaking is important - as with other nuts, beans  and seeds - because it lessens the amount of phytic acid.

Banana-Flax Smoothie

1 medium banana
2 ice cubes
1/2 c coconut milk - or other alternative milk like almond
2 tbsp soaked flax seeds
2 tbsp sunflower seed butter or other nut butter
1 tsp bee pollen (optional)
**Your probiotics, fiber, etc.

Blend on high for 1-2 minutes!  You can also add honey, but I find this plenty sweet from the banana.


Nutrition

389 calories
11 g protein
38 g carbs
23 g fat

Green Goddess Soup {Vegan}

Mmm...good for the body and the soul.  This creamy vegetable soup is thick, tart and super satisfying, thanks to the brown rice.  It reminds me a bit of Panera Bread's Broccoli Cheddar Soup...without all of the junk.  It has EIGHT organic vegetables in it, it's vegan and all-natural.  As you can tell, I'm pretty excited to have discovered it, and recommend you make it if you are:

• ...vegan or vegetarian
• ...a vegetable lover
• ...lactose intolerant
• ...on a weight-loss plan
• ...need a way to get in more veggies
• ...need a way to make veggies taste good
• ...wanting a good lunch to bring to work all week
• ...in love with cream of broccoli soup

;) ...in any case, check out this deliciousness:

Leek, Broccoli, Asparagus, Zucchini, Celery, Lake, Parsley and Garlic Soup

Green Goddess Soup

Makes about 8-10 servings

Ingredients:

2 c leeks 

2 c broccoli 

2 c asparagus

2 c zucchini

2 c celery

2 c kale, stems removed

2 T parsley (minced)

2 cloves (1 T) garlic (minced)

1/2 c organic brown rice  - I used Jasmine

3 T olive oil

2-3 teaspoons sea salt 

Black pepper

1-2 T fresh squeezed lemon juice

Water 

Directions:

Step 1 - prep the veg: The first step is to wash and prep the veggies.   Chop all of the veggies (besides garlic and parsley) into bite sized pieces BEFORE measuring it. Mince the garlic and parsley.  Here's what mine looked like all prepped:

Step 2 - saute + soften:  In a large pot, heat your olive oil over medium heat.  Sprinkle sea salt over your veggies (you can always add more). Saute stirring frequently, until the veggies are very soft, and start to expel water, like this:

 Step 3 - water + simmer:  Add water - about 4-5 cups to start - enough to cover the veggies by a couple of inches (they will float up).  Cover the pot and simmer for 30 minutes, stirring occasionally.

Step 4 - thicken + season:  Mix in the uncooked brown rice, minced garlic and parsley. Bring to a boil and then return to low. Simmer for another 20-30 minutes or until rice is soft (taste test it!).

Step 5 - give it a lemony blenddddd:  Add in the 1-2 T lemon (I went with 2). Stick in the immersion blender (or, blend in a blender) and whiz away until you reach desired consistency. Add more water if you want to thin it out.  Taste and season/adjust with more salt, pepper, lemon.  You can let it simmer for a few more minutes if you'd like, but it's done.

This was really tasty with 2 teaspoons of Parmesan-Romano and a bit of Sriracha stirred in at the end.  I had 2.5 bowls for dinner tonight.  Enjoy!

FOOD RENEGADE

Shrimp with Papaya-Coconut Sauce + Brown Basmati Rice

I found a beautiful papaya at Trader Joe's the other day!  Since it's especially good for the digestion and we're on our second week of the Gut Rehab, it was a must-buy. It felt like a mini tropical get-away to enjoy shrimp with papaya coconut sauce over brown basmati rice. Along with papaya and it's unique enzymes, the  ginger and garlic give the sauce a kick & are also great for the gut. This dish is great for digestion, gluten-free, dairy-free and 100% delicious. ;)

Ingredients:

1 lb raw shrimp (I used wild red argentinean shrimp)
1 small papaya or 1/2 large papaya
1/2 c coconut cream
1/2 tbsp garlic (minced)
1/2 tbsp fresh ginger (minced)
1 tbsp lime or lemon juice
1/2 tsp crushed red pepper
2 tsp coconut oil (or other high-heat oil)
1/2 tsp cumin
1/4 tsp allspice
White Pepper
Sea salt
Dried unsweetened coconut flakes (optional garnish)

1 c dry brown basmati rice (cooked to package directions

Directions:


Start the basmati rice as it takes 35-40 min to cook; salt the water well & prepare it to package directions.


Sauce: Scoop out meat from the papaya and place into a food processor along with a pinch of sea salt, allspice, red pepper flakes, coconut cream and lime juice.  Blend until smooth.

Clean the shrimp. Pat dry and season with salt, white pepper, and cumin.   In a medium-large pan, heat to medium-high and add the oil.  Sautee shrimp for just a couple minutes on each side until cooked on the outside, but not thoroughly.  Add the minced ginger & garlic.  Sautee a couple more minutes.  Add the sauce and reduce to low.  Let simmer for 15 min.  Serve papaya-coconut shrimp & sauce over the rice and garnish with coconut flakes.

Chocolate-Banana Flax Seed Pudding {vegan}

This is a SUPER simple raw vegan dessert or breakfast.  The soaked flax makes this great for digestion. It  has a good amount of protein, and PACKED with omega-3 & omega-6!

Ingredients:

‎1/2c whole flax seeds soaked in 1 c water for 8 hours (or overnight)2 bananas
1/2 c almond, coconut or rice milk (plain or vanilla or chocolate!)
1/4 c unsweetened cacao powder
2 tbsp agave or honey or maple syrup
pinch sea salt
pinch cinnamon

Optional:  sprinkle raw sunflower or pumpkin seeds on top!

Directions:

When your flax is soaked & ready, it'll be gelatinous and slimy and soak up most of the water. Smash together all of the other ingredients in a mixing bowl and then stir the flax in. Refrigerate for 30 min or so. Devour.

Food Renegade - Fight Back Friday!

Quick n' Easy Stuffed Zucchini!

I found some gorgeous, HUGE locally grown zucchinis this week at the farm market at a steal of a deal and had some leftover chicken that I had grilled up last night. This took all of 45 minutes total with prep, is super healthy and delicious!  Zucchini is one of the foods that is especially good for gut health & digestion.

To make this a vegan option, use black beans instead of chicken...

Ingredients:

1 HUGE zucchini, like I had, or 2-3 large zucchini sliced lengthwise in half
1/2 c dry rice (white, brown, long grain, wild, whatever you have on hand)
~8 oz  cooked chicken breast (diced)
1 tomato (diced)
1/2 white onion (diced)
2 cloves garlic (minced)
1 tbsp olive oil
1/2 tsp cumin
1/2 tsp turmeric
1 tsp salt
1/2 tsp pepper
1 c water

Directions:

Preheat oven to 375.  Prep all veggies.  Prep zucchini by slicing lengthwise in half and scooping out seeds in the middle, making them into boats. Poke each with a fork a few times and place in a glass baking dish with a bit of water in the bottom.   Bake covered with tin foil for about 15 minutes.

Sautee onion and garlic in olive oil until fragrant.  Add tomato and stir for a few more minutes.  Now add dry rice, spices and 1 c water.  Bring to a boil and then return to low and cover.  Simmer for about 15 minutes or until water is absorbed and rice is just past al-dente.

Take your zucchini and stuff it with the chicken & rice mixture.  Bake for another 15 minutes, covered. Uncover for a couple more minutes to let the top of the rice crisp up.

Food Renegade