Kefir

Kefir is a cultured milk product created when Kefir grains are added to un-homogenized milk and allowed to sit at room temperature for a couple of days.

Kefir provides countless health benefits from the beneficial bacteria that it encourages to grow in the intestinal tract. It is better for children than plain milk or even yogurt because it does not promote mucus. Today I read an article that promoted Kefir's ability to improve bone health due to the body's increased absorption of Vitamin D from Kefir. 

Unfortunately, Kefir has a strong flavor that might be less than palatable at first. But James and I both find it delicious by blending it with frozen fruit and a splash of vanilla extract. I also use it to "soak" grain flours for making muffins and pancakes. It turns out some of the lightest and tastiest whole-grain baked goods.

You can find grains at this site: www.happyherbalist.com. Or you can try to find someone to share them with you. They multiply and grow each time they culture fresh milk, so although I started with a tablespoon or two from a farmer last year, I still have approx. 1 1/2 cups, even though I've passed along grains to others.

Here are instructions on how to culture milk with Kefir grains:

* The grains should not come in contact with chlorinated water or stainless steel.
* You will need a plastic colander with small holes for draining and rinsing the grains.
* I use glass jars or bottles for culturing the milk and plastic spoons for transferring the grains to the milk.
* To begin, start with fresh unhomogenized milk.
* Start by rinsing the grains with filtered water.
* Drain well then add the grains to the milk (start with 1 Tbls grains to 1 qt of milk)

* Tightly cap the bottle/jar and shake well.
* Set the jar/bottle on the counter for 1-3 days.
* Periodically shake the milk throughout the next day or so until you see the milk start to look a bit like the Kefir grains.
* Drain into a large glass measuring/mixing bowl with pour spout.
* Pour the Kefir back into the jar or bottle and refrigerate.
* Either begin the process again with fresh milk - OR -
* Rinse the grains well and place in a small glass jar. 

* Cover with filtered water.
* Refrigerate the grains for up to a week, and then begin a new batch.

Creamy Potato Soup

Okay, wow... when I saw the date of my last post, I was quite surprised. How does time fly so fast without my realizing it? Well, there are no guarantees that I will do a lot of posting any time soon. But I do have another soup that I want to recall, since Ben raved and raved about it.

I suspect the reason that I post soup recipes is that I want to make them again without too much trouble. So it's helpful to write down what I tossed into the pot. Hopefully I can make this again without too much trouble, since I have no idea how much of the seasonings I added - oops!

8 medium potatoes, peeled and diced
3 large carrots, peeled and diced
3 stalks celery with leaves, diced
1 large onion, diced (can be eliminated for migraine-sensitive people)
2 quarts chicken stock (homemade, if posible)
Sage
Savory
Thyme
Black Pepper
1 1/2 cups Bell Peppers, diced
1 cup corn
2 cups milk
Sharp Cheddar, shredded, for garnish
Green onions, chopped, for garnish

Chop potatoes, carrots, celery and onion (if using) and place in large stock pot. Cover with water and bring to a boil. Turn heat down to medium and simmer until vegetables are tender, 20 - 30 minutes. Drain, but reserve cooking liquid.

Place chicken stock in the stock pot. Add peppers and corn. Bring to a boil. Reduce heat to medium low.

Using the blender, puree small batches of cooked potatoes, carrots, celery, onion with some of the cooking liquid. Place each completed batch in the chicken stock.

Season with sage, savory, thyme and black pepper. Start with 1 tsp each of sage and thyme and 1/2 tsp of savory and black pepper, adding more to taste. [Do NOT salt, since potatoes absorb salt, and the soup will lose its saltiness, but make you very thirsty later.]

When seasoned to taste and hot, but not boiling, add 2 cups of milk and bring temp up again, careful not to boil. Remove from heat and serve immediately with shredded cheese and green onion for garnish.

Provide salt and pepper at the table.

Old Fashioned Sauerkraut

This recipe comes from Sally Fallon's book Nourishing Traditions.

The sauerkraut is meant to be served cold and uncooked to aid digestion of other foods, especially cooked foods, eaten at the same meal. My 20-month old son loves this sauerkraut and eats it by the handful.

The recipe says to pound the cabbage for about 10 minutes until the juices start to emerge. After a messy first go (and a very sore arm), I hoped to discover an easier way to make this scrumptious condiment. The next time, I let my Kitchen Aid mixer do the pounding. It turned out very nicely.

Sauerkraut

1 medium head Cabbage, chopped
1/4 cup Whey (see post, "Making" Whey)
1 Tbsp Sea Salt
1 Tbsp Caraway Seeds

Chop the cabbage according to your preference. (I chop it finely so it's easier for our young muncher.) Place the cabbage in a Kitchen Aid mixer. Attach the beater and turn on to low speed.

Place the whey, sea salt and caraway seeds in a 1-quart Mason jar. Shake vigorously until sea salt is dissolved.

When the juices from the cabbage begin to emerge, add the seasoning/fermenting mixture. Continue to beat for several minutes to combine.

Place all contents in the 1-qt Mason jar, pressing down firmly until all the cabbage is added. Be sure to leave one inch of space between the cabbage and the top of the jar. This is needed as the fermentation works because of the pressure it builds. Place the lid on the jar and tighten snugly.

Place on your counter for three days. Then move to cold storage.

You can eat your sauerkraut right away, but the longer it sits, the more flavorful it becomes. I recommend at least 4 weeks, but 6 weeks is optimal.

When you do finally open your first jar, it will bubble and fizz like a soft drink. Not to worry!

From what I've read, you will know immediately if something went wrong. The odor will not allow anyone to eat the contents. But if it simply smells fermented, enjoy!

"Making" Whey

In order to create lacto-fermented vegetables, you need whey in the liquid form, not the granules. I have no idea where you could buy whey. But I have an easy way to "extract" it.

Ingredients:
32 oz carton of organic, plain, whole milk yogurt

Tools:
2 large paper towels
colander
large bowl

Place the colander in the large bowl. Line the colander with a single paper towel. Pour the whole carton of yogurt into the colander. (Make sure the yogurt stays inside the paper towel.) Cover the yogurt with the second paper towel to keep it from drying out. Place everything into the refrigerator for 24 hours.

The whey will drip out of the yogurt. Check the bowl every few hours and empty the whey into a jar. This will keep the yogurt from sitting in the whey as it collects. After 24 hours, you can empty the strained yogurt into another paper-towel lined colander to keep extracting or you can put it back in its original container, depending on your preference for thick yogurt and your need for more whey.

You can use the yogurt as sour cream or just eat it plain. It's delicious!

The whey is now ready for use as a means of fermentation.

No Longer Gluten-Free

Well, it seems that Ben doesn't have a problem with gluten - just wheat - for now, anyway! So I've been experimenting with rye, and he's been okay. Both sourdough bread and bagels have turned out rather tasty, according to my dear husband. I made both with a rye sourdough starter and used gluten-free, all-purpose flour to minimize the impact of allergens on Ben's system.

I've also been playing with lacto-fermentation... and we've had some yummy sauerkraut and pickles! A couple other attempts at fermenting fruits and vegetables turned out okay, but I'm not sure how many other people would find them appetizing.

One thing that I've been finding to help with Ben's asthma is raw honey. He has it on his organic, greek-style yogurt every day, and it does seem to be participating with other remedies in keeping his airways open. I'm so grateful for God's grace in leading me to natural remedies. The drugs have such side affects that we'd like to minimize their use wherever possible.

So when I have a few more minutes, I'll post some recipes.... kefir, whey, fluffy oatmeal pancakes, sourdough bread, sourdough bagels, pickles and sauerkraut...

Pizza Crust

This recipe is neither Gluten Free nor Migraine Friendly. But most of us have occasion to cook for those without our limitations. I hope you find this as easy as I do!

2 cups warm water
2 Tbls yeast
1/2 tsp sugar
5-6 cups white flour
1 Tbls salt
1 Tbls cider vinegar
2 Tbls olive oil

Preheat oven to 400 F.

Dissolve yeast & sugar in warm water. Let bubble.
In mixer, combine 5 cups flour with salt, vinegar and olive oil. Add yeast mixture. Add more flour 1 tablespoon at a time until a soft dough forms. It won't completely pull away from the bowl. This is okay. Allow to knead in mixer for 5 minutes. Remove from bowl and knead briefly on counter to create a ball. Cut into 3 equal pieces. Allow to rise briefly (5 - 10 minutes). Spread on pizza pan (greased, if not a baking stone) and bake each crust for 10 minutes. Remove from oven and allow to cool.

Spread each crust with sauce and toppings. Cover with cheese. Return to oven until cheese melts.

Tomato Soup

28 oz can organic crushed tomatoes
4 cups homemade chicken stock
1 Tbls sea salt
1 tsp oregano
1 tsp basil
dash freshly ground pepper

Mix all together in a stock pot over medium heat until hot. Taste. Adjust seasonings. Serve.

If you want a creamy soup, add milk (up to 2 cups) being careful not to boil.