Added some new Treat recipes to my fanatical eating site............check them out!

The Ultimate Cleanse

Powerful 10 Day cleanse.........I do this spring and fall!!

Your shopping list: Your choice of ten day worth of the following

• Crucifers: cabbage, cauliflower, Brussels sprouts, broccoli, or broccoli sprouts
  • ½ cup cooked or raw, the size of a small fist at least once a day

Cruciferous veggies stimulate the phase 1 and phase 2 of the detox pathways. Broccoli, Brussels sprouts, and cabbage enhance the process known a glutathione conjugation, in which the liver converts fat-soluble toxins into water-soluble stances that can be passed out through urine. Crucifers of all types also contain vital phytonutrients which aid the liver in neutralizing chemicals and drugs. For extra phytonutrients try a few servings of broccoli sprouts during your seven day prequel. This little-known food is the highest know source of that miraculous compound, which scientist at Johns Hopkins University identified as supporting antioxidants and essential cellular function. The detox process releases so many free radicals into your system. That means antioxidants are crucial form of liver support, and crucifers are an excellent source of the antioxidant vitamin.

• Green Leafy Vegetables and Herbs
  • ½ cup cooked or 1 cup raw

Chlorophyll-rich greens are powerful blood purifiers and natural internal deodorizers. They’re also a great source of magnesium, one of the minerals that help the liver manufacture enzymes smoothly and efficiently. The bitter taste of greens as chard, kale stimulates digestive secretions and production of bile. Cilantro is a savory herb known in alternative medicine for its mercury-chelating properties.

• Citrus
  • 1 orange or juice of ½ fresh lemon or lime

Oranges, lemons, and limes are full of vitamin C, perhaps the most liver-loving vitamin of them all. Vitamin C stimulates the production of glutathione, the liver’s premier antioxidant, which is crucial for a successful progression through the two-phase detox process. By stimulating glutathione, vitamin C also helps bind up heavy metals like mercury and cadmium and eliminate them from your body. Vitamin C is also essential for acetylation, the process whereby the body eliminates potentially toxic sulfa drugs.

TIP: squeeze lemon or lime juice into your daily dose of water, and try fresh lemon or lime juice to add some zing to your salads. You can also supplement with vitamin C.

• Sulfur-Rich Foods
  • Garlic ( at least one love, minced, preferable raw), onions (1/2 cup cooked), eggs (2), daikon radish ( ¼ cup sliced, either raw or cooked)

One of the processes by which the liver eliminates toxins is known as sulfation—so called because sulfur is an indispensable part of the procedure. These sulfur-rich foods make toxins sassier to eliminate. Daikon radish goes a step further, it also aids in the digestion and metabolism of fats. Eggs are rich in the amino acids methionine, cysteine, glycine, glutamine, and taurine. You liver needs these acids (also found in whey) to successfully complete phase 2 of its detox process. And eggs offer the cholesterol your liver needs to produce that beautiful bile!

• Liver Healers
  • Artichoke (one small or 4 cooked hearts), asparagus (1/2 cup cooked), beets (1/2 cup cooked or 1 cup raw), celery ( 2medium stalks), dandelion root tea (1 to 2 cups), whey (1 to 2 scoops), Nutritional yeast flakes (1 to 2 teaspoons)

Artichokes, especially the heart, contain powerful antioxidants known as flavonoids that protect the liver’s cell and tissue. Artichokes are also good for the secretion of bile, which, as we’ve seen, helps the body better digest and assimilate fats. The artichoke is a close relative of milk thistle, queen of the liver protectors, which offers major defense against free radicals. Asparagus contains high amounts of vitamin A and potassium another mineral on which the liver depends during detox. Beets are full of betaine, which helps protect the liver against the damaging effects of toxins. Betaine also thins the bile and helps it move freely within the bile ducts. Dandelion root stimulates liver function. It also contains inulin, a liver-like substance that functions as a prebiotic, and an element that helps nourish the friendly bacteria in the gut. Whey is a rich source of amino acid L-cysteine, which, like vitamin C., is a precursor to glutathione.

• Each day, choose at least two of the following Colon-caring foods
  • Milled or ground flaxseeds (2 to 3 tablespoons), carrot (1 small raw), apple ( 1 small raw with skin), pear ( 1 small raw with skin), berries (1cup)

These foods contain both soluble and insoluble fiber which helps with gathering toxins and elimination.

• Each day, drink half your body weight in ounces of filtered or purified water.
  • The many amazing health benefits from water are too numerous for me to go into here. I’ll just add that water helps detoxify your system by caring away waste products more efficiently and helping your liver, colon, and digestive system to do their jobs. Your blood is 82 percent water, and it needs a good volume of water to help it carry the toxins and waste products out. Our cells, too , need water to carry away their metabolic waste products.
  • Each day , make sure you have at least two servings (the size of the palm of your hand) of protein in the form of lean beef, veal, lamb, skinless chicken, turkey, or fish.
    • You probably already know you need protein for energy, muscle building, and many other vital functions----but did you know that protein is also crucial to the detox process? Protein activates the production of the enzymes that your detox system needs to break down toxins into water-soluble substances so they can be eliminated from the body.
    • Each day, make sure you have 1 to 2 tablespoons of oil in the form of olive oil, flaxseed oil, or grape seed oil.
      • You need oil to lubricate your intestines, helping your colon more easily pass all waste products and the toxins they carry out of your body. Flaxseed soil will also provide you with a healthy source of the fat-burning omega-3s. Grape seed oil provides a good source of omega 6s fatty acids, which will aid for beautiful skin.

Avoid the following Detox detractors

• Excess fat, especially trans fat from margarine and processed and fried foods
• Sugar and all its relatives, including high-fructose corn syrup, honey, molasses, maple syrup, sugar cane crystals, pure sugar cane juice, evaporated cane juice, dried cane juice, maltodextrin, and all products ending in “-ose” ( such as sucrose, dextrose, fructose, and levulose)
• Artificial sweeteners, including aspartame, sucralose or Splenda, and sugar alcohols such as maltitol, mannitol, sorbitol, and xylitol.
• Refined carbohydrates, including white rice and products made from white flour
• Gluten, found in wheat, rye, barley, and their products (including breads, pastas, crackers, and crusts), also found in many “low-carb”products ( such as packaged cereals, macaroni, and cheese, pizza dough mix, spaghetti, shells, tortillas, pancake/ and waffle mixes, and cookies) and vegetable proteins, modified food starch, some soy sauces, and distilled vinegars.
• Soy protein isolates, found in low-carb “energy ”bars and soy protein powders, and processed soy foods ( such as soy milk, soy cheese, soy ice cream, soy hotdogs, and soy burgers)

These Detox Detractors either lower enzyme activity during phase 1 and phase 2, interrupting the liver’s effort to transform toxins into nontoxic metabolites, or are linked to decreased absorption of necessary detox nutrients. There for you must avoid them during the seven days before you fast. NOT for life just during the detox!!

So basically you are eating lots of veggies, some fruit, meat, brown rice and oatmeal! SO start thinking of your meals for seven days. I do lots of my green smoothies!! And drink lots of water. You can experience detox effects like headache, muscle aches, and just plain not feeling well as your body lets go of toxins. This is normal!! Stick with it!! I have found that exercise; sweating and warm baths help this process move more quickly. Also, this is when the support system kicks in call a friend and vent your pain, it HELPS!!

Now your body is ready for the FAST.

When we begin to detoxify, whether through fasting or other means (such as phase 1), two simultaneous procedures begin. One take place on the cellular level, as each of our body’s cells get an opportunity to release any toxins it any hold. That’s why drinking lots of fluids is such an important part of any fast—it helps flush out these toxins as they are released into the bloodstream. At the same time, our organs have an extra chance to eliminate toxins stored inside the body but outside the cells. Fecal matter that has clogged the colon, for example, or mucus that has blocked the lungs, may be released. We may urinate or defecate more than usual or we may find ourselves sweating, coughing, or experiencing other symptoms of our body’s new determination to unload the poisons it has stored for so long. Although this so-called healing crisis can be uncomfortable for some people, good detox makes us feel better in the end. And no wonder! Our bodies are finally shedding the poisons that have clogged and overloaded them. To give some hope here is a list of things you can expect numerous physical, mental and spiritual benefits from undergoing an effective detox:

Increased energy anti-aging effects clear skin A cleaner personal space

Sharpened senses (vision, hearing, taste) self-confidence More restful sleep

Greater motivation and optimism A sense of personal beauty help in changing habits

Increased relaxation More creativity and inspiration fewer or less severe allergies

Improved mental and emotional clarity Improved personal organization Long term diet changes

My own experience with fasting has convinced me of the myriad benefits of this ancient tradition. Fasting serves as a kind of Sabbath on which I take a day of rest from eating but also from working—an essential aspect of healing for me. Fasting is my time to “be” instead of “do”, and I put all work and household chores aside to focus on contemplation and journal writing. I’ve noticed over the years how wonderfully a fast day helps me slow down, clarifying my thinking even as my thoughts become more peaceful. For me, a fast day is a time for reflection on all areas of my life, a time to connect with my inner self. I always end my fast feeling renewed, buoyed by the fresh sense of potential for my life. I fast once a month for spiritual reasons, but twice a year I include a detox with my fast for the added physical and mental clarity and it always improves my spiritual sensitivity as well.

This detox fast takes a full 24 hours!

The fast Track one-day detox miracle juice protocol

“Miracle Juice”

2 quarts cranberry water (recipe follows)

½ teaspoon ground cinnamon

¼ teaspoon ground ginger

¼ teaspoon nutmeg

¾ cup freshly squeezed orange juice

¼ cup freshly squeezed lemon juice

Stevia to taste (2 packets seems ideal)

Bring cranberry water to a light boil; reduce the heat to low. Place cinnamon, ginger, and nutmeg into a tea ball; add to the cranberry water. (For a tangier juice, add the spices directly to the liquid.) Simmer 15 to 20 minutes; cool to room temperature. Stir in the orange and lemon juices. Add stevia at this time if desired.

Cranberry water recipe

To make 2 quarts (64 ounces), add 8 ounces unsweetened cranberry juice to 56 ounces filtered water OR 3 tablespoons unsweeted cranberry juice concentrate to 60 ounces of filtered water. Recommended brands of unsweeted cranberry juice are Lakewood 100% organic, Mountain Sun, Trader Joe’s, and Knudsen. Recommended brands of unsweetened cranberrjuice concentrate are Knudsen and Tree of Life. Be sure to look for juice that has no sugar, corn syrup, or their juices added, including apple or grape.

Alternate drinking one cup of filtered water and one cup of miracle juice during the day drink at least 72 ounces of filtered water throughout the day, in addition of the miracle Juice. Make sure you drink at least a cup of liquid either the miracle juice or water every hour.

Upon rising and at the end of the day take 1 serving of a colon-caring supplement, chosen from amount the following:

Powdered psyllium husks ( 1 to 2 teaspoons mixed in 8 ounces of water or miracle juice)

Ground or milled flaxseed ( 2 to 3 tablespoons mixed in 10 to 12 ounces of water or 8 ounces of miracle juice)

Three day sequel —seal in the results of your one-day fast with the eight simple steps

• Each day choose at least one prebiotic food source or supplement to restore friendly bacteria
• Beginning on day two, take 1 or more tablets of hydrochloric acid in a formula that contains at least 5oo to 550 mg of betaine hydrochloride with at least 130 mg of pepsin, and 50 mg of oxbile extract, before each meal.
• Each day, choose at least one liver love food from the same groups as listed above. Crucifers, Green Leafy vegetables and herbs, citrus, sufer-rich foods- liver healers.
• Each day, choose at least tow of the colon caring foods
• Each day drink half your body weight in ounces of filtered or purified water
• Each protein
• Avoid the detox detractors!!

There you have it!! Detox away!!

Symptoms that should improve from DETOX:

Allergy symptoms, including asthma, hives, rashes, and sinus congestion

Bone loss, even before menopause

Breast tenderness

Col hands and feet caused by thyroid dysfunction

Decreased sex drive

Dry eyes

Fatigue

Hair loss

Headache

Hypoglycemia

Infertility

Irregular menstrual periods

Osteoporosis

PMS

Depression accompanied by anxiety or agitation

Foggy thinking

Irritability

Insomnia

Memory loss

Mood swings

Sprouting 101

Seeds don't just have to be planted... sprout them for delicious crops of organic, super nutritious, zero-air-mile salad all year round - the fastest urban gardening you can get.."

s p r o u t s a r e . . .

Nutritious - seeds are packed with nutrients, sprouted seeds are even better. As each grows, proteins, enzymes, vitamins and other nutrients increase whilst becoming more bioavailable. At the same time toxins and enzyme inhibitors are reduced, increasing digestibility. Fresh - sprouts grown at home and harvested at the dinner table are the freshest food you’ll ever eat. They won’t have lost vitamins like shop bought vegetables or have travelled round the world. They will be organically grown, full of life and energy.

Cheap - sprouting is ridiculously cheap! You can get pounds of greens for pennies. Easy - it all boils down to "just add water." With few resources and very little time or effort, you can supply yourself an abundance of live food, in your home, all year round. If you travel, they can too. Varied - you can grow many more young plants than you would find in a shop, your salads and recipes will always have something new, diversity is the spice of life! c o n d i t i o n s f o r g r o w t h

Air - as any small plant, sprouts need air to breathe, without it they will succumb to mould and rot more easily. Don’t put them in sealed containers and make sure that they get enough.

Water - after a good soaking, sprouts need water every 12 hours at least and more if its hot. Regularity is key, if they are even slightly deprived in their first few days of life they will be permanently setback. In your efforts to keep them watered don’t drown them, they must be allowed to freely drain, else they will soon rot. If you let them dry they’ll die. If you let them soak they’ll choke.

Warmth - sprouts need to be kept warm to germinate and grow. Optimum temperatures vary but 70 to 75 f is a good start. Don’t let them get too hot or they’ll wilt, lose vitality and die. Colder temperatures will slow growth and are good for storage, but don’t freeze them.

Space - for best results, give your sprouts some room. Some sprouts can increase up to 30 times their size. Cramming them in a jar or overfilling a tray or bag will force them to compete for light and air, with inevitable casualties. Spread only a thin layer of seeds in trays, keep them mobile in bags and jars and remember they get bigger!

Light - most sprouts can’t use light in the first few days of growth, and many never need it. However, any that produce leaves will eventually need light to ‘green up’. Direct sunlight should be avoided unless it’s cold, as it can overheat your crop. Most sprouts will be fine if they get indirect natural light, there is no need to keep them dark.

Nutrients - adding liquid plant nutrients to the soak water will give the sprouts an extra boost that you will later enjoy. It is not necessary, but will increase their health, longevity and nutritional value. You can also mist the sprouts with a dilute solution after rinsing. Use a few drops of liquid kelp in water, or another organic plant feed. [top]

c o n t a i n e r s t o g r o w i n

Jars - traditionally used for sprouting, free and easy to find, however they are far from ideal. Use them for sprouts that don’t need light, as sprouts in the middle rarely get enough. Avoid overfilling them to counter bad drainage and poor air circulation and for the same reason don’t use a lid, cover the top in a piece of muslin instead and invert jar to drain. Removing seed hulls can be a problem.

Trays - the best way of growing light seeking sprouts. They have a large surface area to soak up more light, can be stacked easily to save space, and most importantly, allow the sprouts to grow naturally; upwards. This allows several croppings of the more and less vigorous plants so all can be harvested at their nutritional peak. Cover the bottom of the tray with a thin layer of soaked seeds. Make sure it is at least 2 inches high and has drainage holes smaller than the seeds. Any sort of tray can be used ,but if the roots have something to attach to the sprouts will do better and are easier to rinse, drain and clear hulls from. Use a bamboo basket or put mesh in the bottom of a tray, which can be sized for different seeds. Clean with a stiff brush, leave to dry, brush again and try not to be a perfectionist!

To give the sprouts the best conditions it is a good idea to put them in a mini greenhouse which raises and regulates temperature and slows water loss. A clear plastic bag will do, although a custom built one allows for more efficient use of space. Remember to leave enough room inside for air.

Bags - best for beans and grains which don’t need light. They allow air to the sprouts, are impossible to break, take up less space than jars and are easier to rinse and drain. Just dip and hang!

Make drawstring bags of any material that allows water and air to move freely but holds the sprouts, the best is hemp or linen as they still breathe when wet and don’t dry their contents too quickly. Put pre-soaked seeds into a moistened bag, dip in rinse water for a minute and hang to drain away from drafts. On each subsequent rinsing move the sprouts around in the bag to stop them rooting into the fabric. Grains and beans expand by about 3 times from dry, so don’t overfill it. [top]

w h a t t o d o

Soak organic seeds for 8 hours or overnight in lots of water, some larger seeds may need longer. Add a liquid feed to the water for extra nutrition.

Rinse sprouts well at least every 12 hours. Trays need careful spraying in the beginning as it washes away mould causing fungi, but try not to move sprouts around as they root. Once they’re fixed immerse them in water for at least half a minute. Swishing them about, (and especially inverting them,) helps to remove seed hulls.

Drain your sprouts well, standing water is a good way to encourage rot. Leave trays on an angle for a minute or so, or briefly put them on some tissue to wick the water away (don’t leave them on it or they may dry out.)

Harvest sprouts carefully by gently pulling ripe ones out from the rest. This allows less developed ones to continue growing so you get several harvests of perfect sprouts.

Store them in a plastic bag in a cool dark place, such as a fridge, and rinse them every 3 days or so. Most sprouts will keep at least a week like this and often longer. [top]

w h a t t o s p r o u t

Sprouts can be divided into those grown as small green plants, (mainly eaten raw although some have to be juiced) and those grown briefly just to improve the nutritional qualities of the seed, (mainly grains and beans).

g r e e n s

Best grown in open trays these are mostly eaten raw.

Alfalfa – means ‘father of all foods’ in Arabic, a lovely mild taste means you can’t grow enough. Sensitive to heat, ready in 7 days.

Buckwheat – actually a herb, likes light, warmth and wet. Needs to soak for 12 hours and a larger mesh or holes to root into than normal, use black unhulled seeds. The hulls are susceptible to mould so rinse well, ready in 10 days.

Cabbage – very small seeds make rooting difficult, use a very fine mesh. Strong cabbagey flavour, ready in 6 days.

Clover (red) – like alfalfa but sharper taste and bigger leaves, ready in 6 days.

Fenugreek – Tall and bitter, prefers cool temperatures. Mix with milder sprouts to tone it down, ready in 9 days.

Garlic – expensive, but just as good as the bulb for health and taste, but with less odorous after effects. Seed jackets don’t come off easily, just eat them! The first week will see little growth, ready in 12 days.

Mustard – as you’d expect this tiny sprout is hot. Use the black type as it’s easier to grow. Too hot for mass consumption, better for spicing up other meals, ready in 6 days.

Radish – hot, rinse well, ready in 6 days.

Sunflower (in shell) – sprout black ones as the shells fall off more easily and rinse well as they are prone to mould. As buckwheat, soak long and use a larger mesh, they get big! Ready in 10 days.

Wheatgrass – looks like grass and must be juiced. Soak hard wheat grains for 12 hours and use a large holed tray or basket. Harvest with scissors, has a strong flavour and many health giving properties, ready in 12 days. [top]

p u l s e s, g r a i n s , n u t s a n d b e a n s

Best grown in bags, most of these sprouts are ready in 3 to 5 days. Sprouted beans and grains should be used as you would unsprouted, but with less cooking. Although sprouting increases nutrients and digestibility they are still essentially raw and eating large quantities regularly without cooking is not recommended. Smaller beans are easier to digest and can be eaten raw especially if you grow them long, light cooking is still advised for regular, mass consumption.

Adzuki – cousin of the mung bean, crispy, use in salads sparingly, ready in 5 days.

Barley – grows about 2 to 3 times the length of the grain, better cooked, ready in 2 to 5 days.

Chickpea – cook, makes good sprouted humus, ready in 4 days.

Lentil – very easy to grow, steam them or eat sparingly on salads, ready in 5 days.

Kamut – this ancient grain is more nutritious and used the same way as wheat if you can find it. Sprout till the shoots are half the size of the berry, 4 days.

Mung – the famous Chinese sprout, to get them long, grow under a heavy bag of water with a banana or two nearby, (it gives off ethylene gas, a plant growth hormone.) The seed hulls don’t move easily, let them float away by holding the sprouts underwater, ready in 5 days but you can grow longer.

Oats – use oat groats, you can eat sprouts raw, but better cooked, sweet. Ready in 3-5 days.

Pea (green) – like lentils, but bigger and needs cooking, ready in 5 days.

Sunflower (hulled) – sweet nutty taste, but gets bitter and moulds easily if you leave them too long, grow for 2 days, then eat.

Quinoa – Untested.

Wheat – sprout this and use it to make sprouted breads, ready in 3-5 days.

r e s o u r c e s

Although the above information will keep you in fresh salad and better beans indefinitely, you may want to read a few books on sprouting.

Happy sprouting! Please send any hints and tips to mail@primalseeds.org

soaking grains

soaking grains

We all know whole grains are better for us, more vitamins, minerals and fiber. But in all whole grains there are enzyme inhibitors that can interfere with digestion and other natural substances that block us from absorbing all of those minerals and vitamins. Much of the intolerance of grains today may be caused by the way we prepare them. Many people who have grain intolerance can eat them when they are soaked and fermented.
Phosphorus in the bran of whole grains is tied up in a substance called phytic acid. Phytic acid combines with iron, calcium, magnesium, copper and zinc in the intestinal tract, clocking their absorption. Whole grains also contain enzyme inhibitors that can interfere with digestion.
Traditional societies usually soaked or fermenedt their grains before eating them, this neutralizes phytates and enzyme inhibitors and in effect, predigest grains so that all their nutrients are more available. Sprouting, overnight soaking, and old-fashioned sour leavening can accomplish this important predigestive process in our own kitchens. Many people who are allergic to grains will tolerate them well when they are prepared according to these procedures.Nourishing Traditions, Sally Fallon, Pg 25
The process of soaking grains “neutralizes phytic acid and enzyme inhibitors. Vitamin content increases, particularly B vitamins. Tannins, complex sugars, gluten and other difficult-to-digest substances are partially broken down into simpler components that are more readily available for absorption. “
There have been some recent studies regarding phytic acid and that it may have benefits as anti cancer, help with cholesterol and might be beneficial to diabetics because it reduces the rate of starch digestion.
Kaayla T. Daniel, PhD, CNN, author of The Whole Soy Story, points to the Hebrews as an exampleof consuming both leavened and unleavened bread. The former, which was produced through thefermentation process from wild yeasts, was practiced most of the time. The latter, unleavened bread,was part of the the Hebrew preparation for Passover in early spring, "a natural time for fasting, apractice that encourages detoxification." Daniel suggests that these yearly short periods "might have been a very effective way to rid the body of any heavy metals through the action of phytic acid." On the other hand, she reminds us that "decades of research on the phytates of real foods have shown that phytates are antinutrients--more likely to contribute to disease than prevent it." (The Whole Soy Story, by Kaayla T. Daniel, PhD, CNN, Chapter 17, “Phytates ties that bind,” pp. 221, 224)

Dental Health issues: What about humans? Drs. Mellanby set out to see if they could use their dietary principles to cure tooth decay that was already established. They divided 62 children with cavities into three different diet groups for 6 months. Group 1 ate their normal diet plus oatmeal (rich in phytic acid). Group 2 ate their normal diet plus vitamin D. Group 3 ate a grain-free diet and took vitamin D.

In group 1, oatmeal prevented healing and encouraged new cavities, presumably due to its ability to prevent mineral absorption. In group 2, simply adding vitamin D to the diet caused most cavities to heal and fewer to form. The most striking effect was in group 3, the group eating a grain-free diet plus vitamin D, in which nearly all cavities healed and very few new cavities developed. Grains are the main source of phytic acid in the modern diet, although we can't rule out the possibility that grains were promoting tooth decay through another mechanism as well.

Dr. Mellanby was quick to point out that diet 3 contained some carbohydrate (~45% reduction) and was not low in sugar: "Although [diet 3] contained no bread, porridge or other cereals, it included a moderate amount of carbohydrates, for plenty of milk, jam, sugar, potatoes and vegetables were eaten by this group of children." *


What to soak: Grains, seeds, nuts, legumes
What to soak in: whey, lemon juice, vinegar, buttermilk, yogurt, kefir, or kombucha.
How:
To soak whole grains, place grains and an equal amount of water into a bowl. Add one of the acids above at the rate of 1-2 T. for each cup of liquid
To soak nuts: Place nuts in a bowl cover with warm water. Add 1-2 Tbl. Of sea salt and soak for 24 hours. Dehydrate slowly, 24 hours or more.
Flours – Add flour and any liquid (oil, honey, water, milke etc) in the recipe, then add acid at the rate of 1-2 TBL per cup of liquid. Let sit 7-24 hours, then add remaining ingredients. Sometimes with breads you have to add ½ to 1 cup of unsoaked flour to get the bread to the right consistency.
Beans and rice – 8 hours
DON’T – Don’t add salt to your recipe before soaking as this inhibits the breakdown of phytic acid.

Oates have a very low content of phytase which helps break down phytic acid. Oats can require 24 hours of soaking to begin to reduce phytic acid. One website suggested adding 10% ground wheat to your oats and then soaking as you would what. (7-24 hours)

Sources:
*http://wholehealthsource.blogspot.com/2009/03/reversing-tooth-decay.html?spref=fb
http://www.thenourishinggourmet.com/nourishing-foundations
http://www.thenourishinggourmet.com/nourishing-foundations

You are here: Home / Milk Kefir: What It Is & How to Brew It

Milk Kefir: What It Is & How to Brew It

October 13, 2009 By Jenny 35 Comments

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Milk kefir is, to put it lightly, an acquired taste. Sour and pungent, milk kefir is a cultured dairy food originally from the Caucuses – the region where Europe meets Asia. There it has been traditionally heralded as an elixer of long life and health. It seems that there’s wisdom in this tradition: milk kefir is rich in beneficial bacteria, phosphorus, vitamin K, biotin and folic acid – nutrients that are essential to health and well-being. A single component of milk kefir – kefiran – may prove particularly beneficial as it successfully protects beneficial bacteria from damage in the hostile environment of the digestive tract¹.

Milk kefir is strongly anti-inflammatory² and may prove helpful in combating gastro-intestinal distress caused by infections from bacillus cereus³, salmonella, e coli and helictobacter pylori⁴. Milk kefir is also particularly important in recovering from clostridium difficile infection and associated gastrointestinal discomfort and diarrhea which often accompanies use of antibiotics⁵. Despite the fact that milk kefir is, itself, a symbiotic colony of bacteria and yeasts (or SCOBY), milk kefir also acts as a powerful antimicrobial food – helping to limit the growth of pathogens while encouraging the proliferation of beneficial bacteria in the intestinal tract.

Milk kefir, like other cultured dairy foods, may also play a role in the prevention of cancer as it exhibits antitumoural effects⁶. Cultured dairy foods, including milk kefir, have been found to play a role in the prevention and treatment of bladder cancer⁷, breast cancer⁸ and colon cancer⁹. Indeed, some researchers have concluded that milk kefir may be one of the most promising foods when it comes to cancer prevention¹⁰.

Milk kefir is cultured from a symbiotic colony of bacteria and yeasts (SCOBY) that is coloquially referred to as kefir grains. The appearance of these small colonies of bacteria and yeast vaguely resembles that of cottage cheese or even cauliflower. Milk kefir grains are white, lumpy and gelatinous and are comprised primarily of lactic acid producing bacteria including lactobacillus brevis, streptococcus thermophillus, lactobacillus casei, lactobacillus helveticus, lactobacillus delbrueckii as well as yeasts that include candida maris, candida inconspicua and saccharomyces cerevisiae¹¹. Though, of course, strains of bacteria present may differ from one culture of grains to another.

Obscure and exotic as it may seem, milk kefir is neither difficult to acquire nor difficult to prepare. As with many traditional foods, its beauty lies in its simplicity. It’s easy to begin preparing kefir and incorporating it into your family’s dietary rotation. Once you’ve acquired a kefir grains, simply mix them in with milk – preferably raw – and allow it to culture at room temperature for 24 – 48 hours. As it cultures at room temperature, the beneficial strains of bacteria and benign natural yeasts will proliferate, metabolize the milk’s lactose and create a sour, thick beverage replete with vitamins, probiotics, kefiran and other nourishing components. The longer milk kefir cultures the more sour and folate-rich it becomes, but take care not to culture it too long lest it become unpalatable.

Prepare Milk Kefir at Home

Preparing milk kefir at home is remarkably easy and quite affordable. It takes considerably less effort than homemade yogurt and homemade yogurt requires very little effort, indeed.

How to Use Milk Kefir

• Drink it Plain
• Mix it in a Smoothie
• As a Base for Homemade Ranch Dressing
• In Frozen Yogurt
• Over Oatmeal
• To Soak Grains

Milk Kefir: Equipment Needed

• 2 1-quart Sized Mason Jars with lid and band
• Small, nonmetal sieve or tea strainer
• Wooden Chop Stick or Small Wooden Whisk

Milk Kefir: Ingredients

• 1 Tablespoon Milk Kefir Grains (see sources)
• 1 Quart Fresh Raw Milk from Grassfed Cows

Milk Kefir: Instructions

1. Place milk kefir grains in the bottom of a clean mason jar.
2. Cover with 1 quart fresh milk.
3. Very loosely, place the lid and band on the mason jar. You do not want to tighten it because, as with all fermentation, carbon dioxide is created and needs to escape.
4. Culture for 24 – 48 hours at room temperature. For a for a thin, mild kefir you can culture for 12 hours.
5. Once culturing is complete, strain milk kefir into a new mason jar, cap and refrigerate.
6. Begin reculturing a new batch of kefir, if desired or allow your kefir grains to rest in water in the refrigerator for a few days until you’re ready to make kefir again.

Notes: Milk kefir must be recultured at least weekly to keep the kefir grains alive and proliferating. If you reculture your grains and take care of them, they will proliferate. Instead of throwing excess kefir grains away, consider giving them to friends, posting an offer at your local health food store or offering them free for shippin on the Cultures and Starters Exchange here at Nourished Kitchen. Spread the real food love!

Baked Oatmeal

Baked Oatmeal with Dried Fruit & Nuts

Wholesome, filling and a perfect alternative to soaked oatmeal porridge, baked oatmeal nourishes and satisfies. This recipe for baked oatmeal is seasoned with cinnamon and dotted by the inclusion of raisins, dried cranberries and apricots, though you can use any dried fruit you have on hand. A combination of chopped almonds and dried cherries yields a beautiful result. Some families might find they prefer baked oatmeal without the addition maple syrup; yet others, who are just beginning their transition into real food may prefer to sweeten the dish with up to one-quarter cup maple syrup. I recommend you choose grade B maple syrup, which is richer in flavor and less expensive than grade A maple syrup.

Ingredients for Baked Oatmeal

• 1 pound steel cut oats
• 1 cup walnuts, or other nuts (see sources)
• 2 tablespoons yogurt, kefir, whey or buttermilk (see sources), for soaking
• dash unrefined sea salt
• 6 pastured eggs
• 2 cups whole, fresh milk (see sources)
• up to ¼ cup maples syrup (optional)
• ½ cup raisins or dried cranberries
• ½ cup dried unsulfured apricots, diced
• 2 tablespoons cinnamon
• ¼ cup coconut oil, plus extra for greasing baking dish

Method for Preparing Baked Oatmeal

1. Pour the steel cut oats and nuts into a ceramic container or mixing bowl.
2. Add enough filtered water to completely submerge your oats and nuts. Add a dash of salt and a two tablespoons of fresh yogurt, whey, kefir or buttermilk.
3. Allow the oats and nuts to soak, covered, overnight in a warm place in your kitchen – about eight to twelve hours.
4. After the mixture of oats and nuts has soaked overnight, dump them into a colander to drain and place the mixture back into the ceramic container or mixing bowl.
5. Preheat the oven to 375 degrees Fahrenheit and grease a 13 x 9-inch rectangular baking pan with coconut oil or another wholesome fat of your choosing.
6. Meanwhile beat together eggs, milk, maple syrup (if you’re using it), until well-combined and frothy.
7. Pour the mixture of eggs, milk and maple syrup over the soaked oats and nuts, stirring well to combine into a porridge-like mixture.
8. Gently fold dried fruit, cinnamon and coconut oil into the porridge-like mixture.
9. Pour the mixture into a greased baking pan and smooth it out with a rubber spatula to ensure even baking and a good appearance.
10. Bake in an oven preheated to 375 degrees Fahrenheit for forty to forty-five minutes or until the oatmeal achieves a pleasing golden-brown color on top, a knife inserted into its center comes out clean and free from liquid and the fragrance of baked oats, dried fruit and cinnamon perfumes your kitchen.
11. If you can bear the wait, allow the baked oatmeal to cool for five to ten minutes before cutting into squares and serving.

YIELD: 12 to 16 servings

TIME: 10 minutes (preparation), 8 to 12 hours (soaking), 40 to 45 minutes (baking)