Tag Archives: probiotics

Spicy Ketchup

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spicy-ketchup

Spicy Ketchup doesn’t have the red color of commercial ketchup and it doesn’t have the nasty additives either.

This recipe is safe for someone on the Specific Carbohydrate Diet, GAPS or modified paleo diet.

Ketchup is easy to make at home. Homemade ketchup is cheaper and better quality than commercial brands. Once you make homemade ketchup, it’s very hard to go back to commercial brands. One warning, this recipe will not have the standard red color of commercial ketchup.

2T organic extra virgin olive oil
1 organic onion, chopped
2 organic garlic cloves, minced
1tsp sea salt
2L home-canned tomatoes or garden fresh tomatoes
1tsp organic cinnamon, freshly ground
1tsp organic allspice, freshly ground
1tsp organic cloves, freshly ground
1tsp organic black pepper, freshly ground
2 organic bay leaves
1/2c Fruity HP Sauce
3-4T local raw honey
6T organic cider vinegar or 6T live culture juice from whey, kimchi or sour kraut (optional)

In a sauce pan, saut? the onions and sea salt until translucent in the olive oil. Add the garlic, tomatoes and spices. Simmer without a lid for 1-2 hours to thicken the sauce. Let the sauce cool and remove the bay leaves. Add the Fruity HP Sauce and honey. Puree in a food processor or a Vita-mix machine until very smooth. Add the cider vinegar. Pour into two, 1L mason jars and store in the fridge.

If you want to lacto-ferment your ketchup, don’t add the cider vinegar. Stir in about three tablespoons of live culture juice from whey, kimchi or sour kraut into each jar. Make sure the ketchup is cooled before adding the culture or the heat will kill the culture. Let the ketchup sit at room temperature to 1-2 days until the ketchup gets bubbling. Stir again and refrigerate. The fermented ketchup will last longer in the fridge and be a source of probiotics.

Try custom mixing Spicy Ketchup, Fruity HP Sauce, Easy Worcestershire Sauce and cider vinegar for an almost unlimited variety of quick and tasty sauces.

spicy-ketchup

If you have a enamel cast iron pot use it for cooking acidic foods like tomatoes.

 

Harvest Bounty and Traditional Fermentation: Photo Essay

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harvest-bounty-1

October is the last month of operation for the Kamloops Farmer's Market. At this time of year, there is a bounty of produce. If you are going to make fermented foods you need all your ingredients to be organic or not sprayed. Sprayed vegetables will kill the fermentation process.

Before canning, people fermented to preserve food. Fermenting foods can store the harvest bounty for later consumption during the winter months. Fermentation also increases the nutrient content of the base food. Fermented foods are alive and full of probiotics that can help improve our gut health and immune function. This is especially important during the cold winter months.

Traditional fermentation requires a crock, or you can always make smaller amounts using a glass mason jar or a Pickl-It. Here is a recipe for a making kimchi, our family’s favorite fermented vegetable. Below is a photo essay on how to make larger amounts of kimchi using two types of traditional fermentation crocks.

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Over the summer my crocks sit empty, waiting for the harvest bounty. I have five crocks of different sizes. I can produce about 55L of fermented foods. I have three standard crocks like the ones in the middle. The two dark colored crocks are Harsch Gairtopf crocks.

The most difficult part about making large qualities of fermented foods is finding a container big enough to mix all the ingredients. I have four pails for chopped cabbage and one pail for all the spicy vegetables. As I load up the pressing crock, I mix about four parts chopped cabbage to one part spicy vegetables. As I am filling the pressing crock, I add the sea salt to each load of cabbage and spicy vegetables. I fill the crock up to the top and press the vegetables down until the liquid comes out. Normally, the crock will be half full after pressing. I will refill the crock to the top and do a second press before transferring the pressed kimchi and liquid to the smaller crocks. It is best to press, not pound, the kimchi. If I get tired I just take a break and the sea salt will do most of the work for me.

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I mix four parts chopped cabbage and one part spicy vegetables in my largest crock and do all my pressing in that crock. I add the sea salt to each load of chopped cabbage and spicy vegetables. I find it easier to press the kimchi after laying whole cabbage leaves on top.

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After the kimchi is compressed, the liquid will come out of the vegetables. At this point I transfer the kimchi into two smaller crocks and compress the kimchi again. I am always surprised how much produce goes into each crock.

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This is what the kimchi looks like just before I put whole cabbage leaves on the top. The leaves help keep the small pieces of kimchi from floating to the surface. Anything on the surface will rot.

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On top of the cabbage leaves go the "stones" which weigh down the kimchi. Anything that is floating on the surface must be removed to avoid rot. I will remove all these pieces and carefully clean the top of the crock before closing up the crock.

After all the floating pieces are removed, I put the lid on the crock and pour water around the lid to air-lock the crock. It is important to remember to add more water as it is lost to evaporation. I made 30L of kimchi in three crocks from about 80 pounds of cabbage and 20 pounds of assorted spicy vegetables. This might seem like a lot of kimchi for a family of four, but I try to encourage my family to eat a small amount of kimchi with each meal to improve digestion.

crock-day-4

This is a Harsch Gairtopf crock after four days of fermentation. Note, the airy bubbles on top. It is a good idea to label your crocks with a start date. After about 7-14 days I will move the crocks from my warm kitchen to a cool place for the winter. This will slow down the fermentation process.

crock-day-4b

Here is a standard crock with a glass plate and two granite stones to weigh down the kimchi. The ceramic lid broke on this crock so Shaen made me a wooden lid.

Where to Start: Limited Time and Budget

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deviled-eggs

Here is a light lunch of deviled eggs with salad and grated beets. Eggs are one of the cheapest and easiest foods to prepare. Just ensure you have a quality source for your eggs.

During the last few weeks, I have had a number of conversations from overwhelmed newcomers to nourishing traditional foods. “What is the best way to save money on nourishing traditional foods? How can I find time to make nourishing meals for my family when I am so busy? Do I need to take supplements?” These are examples of the typical questions. I hope the following posting will help people making the transition to nourishing traditional foods. Remember, you do not have to do it alone. There is a whole community with a vast store of knowledge willing to help.

So, how do you start if you have limited time and a limited budget? The Big Changes will take some planning and organizing on a seasonal basis. These changes are more expensive in the short term but will save a lot money over a year. The Little Changes can be done in the household and require only weekly planning and a regular program of self-education. There is no reason to rush. Learning how to prepare and cook one new recipe a week will get you to nourishing traditional foods in less than a year. All these steps will help improve your family’s health, especially if you cut out all the processed industrial food.

The Big Changes

1. Buy meat, fish and fowl by the whole animal. Don’t buy meat, fish or fowl by the piece at the grocery store. These animals and fish are likely from confinement operations. Find a local source of pastured meat, wild fish, and fowl. Look for wild fish in season and purchase the whole fish. Make sure the animal or fowl has been on pasture its whole life and not in a feedlot or confined. Buy the whole animal and get a full service butcher to cut and wrap the meat into sizes suitable for your family. Get the butcher to give you everything, including parts you do not know how to cook yet. You will need to have a deep freezer to store your meat, fish and fowl. Pastured beef is the best value per pound.

2. Use organic butter, pastured lard and grease. Don’t buy margarine and shortening, even if it is organic. These products may be cheaper but you will pay with your health. If money is an issue use more pastured lard than butter. If you really want to save money, start a grease bucket and save the congealed fat from cooked beef, pork and fowl. You really get something for nothing. Grease is great for high heat cooking and frying. If you are thinking, “What, you want me to eat saturated fat! Are you mad? Haven’t you heard, saturated fat causes heart disease?” Please read Cholesterol: Friend or Foe.

3. Eat pastured eggs. Don’t buy eggs produced in a confinement operation. These eggs are of poor quality, being produced by heavily medicated hens under very stressful conditions. Find a local source of eggs where the hens are allowed freedom to eat bugs, worms and grass. Properly produced eggs are a nourishing, low-cost alternative to meat. Eggs are a great way to start the day and hard-boiled eggs make a great snack.

4. Eat organic or pastured raw cheese and homemade high-fat yoghurt. Try fermenting some foods. Don’t buy pasteurized cheese or commercial low-fat yoghurt. These are ersatz foods and are a shadow of the real thing. Making your yoghurt at home will save money and will enhance digestion. Homemade yoghurt with some frozen seasonal berries makes a delicious snack or dessert. Find a source of local raw cheese. Eating raw cheese is an easy, nutritious snack or addition to a meal. Try making your own fermented foods. It is easy and will save money. Here are some more recipes for fermented foods: dill pickles, kimchi, green tomatoes, horseradish, mustard and live whey culture.

5. Eat vegetables and fruit in season and from a local source. Don’t buy exotic fruits and vegetables out of season. These foods have been shipped halfway around the world and may come from questionable sources. The best part of fruits and vegetables, the phytochemicals, will be mostly lost after such a long journey. Buy local, certified organic or from a producer that follows organic principles. Go to your local farmer’s market and get to know your local producers. Find out if there is a Community Supported Agriculture CSA program in your area. Many of the cheapest vegetables are the most nourishing. Eat plenty of potatoes, broccoli, chard, celery, beets, kale, cabbage, carrots, mushrooms, zucchini, onions, garlic, squash, and lettuce. Grow a few pots of fresh herbs for low-cost garnishing on salads. While in season, consider buying vegetables and fruit in bulk and store for the winter.

6. Buy organic dried foods in bulk from a source you can trust. Don’t waste your money buying small packages of dried goods. You can save money by buying your organic grains, beans, legumes, dried fruits, herbs, and spices in bulk. You will need to find a dark, dry, and cool area of your house to store these foods. Try to buy this season’s harvest whenever possible.

7. Buy organic nuts and seeds in bulk from a source you can trust. Don’t waste your money buying small packages of nuts and seeds. Many of these packaged snacks are old and include numerous unhealthy additives. Try to buy this season’s harvest of nuts and seeds whenever possible. Nuts and seeds store best in the shell but most nuts and seeds are now sold shelled and need to be stored in a freezer. Try to buy this season’s harvest whenever possible to avoid stale products.

8. Put your money into whole foods rather than supplements. Don’t buy that low-cost multi-vitamin found in the drug store. There are many excellent supplements, such as fermented cod liver oil or probiotics, but if your budget is limited, use your money on real food first. Supplements are by their very nature highly processed, thus you will pay more for less. As your diet becomes more nutrient dense, your need for supplements will be reduced. Spend some time learning about superfoods before wasting money on supplements.

9. Eat offal from a pastured animal. Don’t supplement, eat offal! Liver, kidneys, heart, sweetbreads and brains are superfoods. If you are thinking about taking supplements, eat offal first. Offal was prized by most traditional cultures and are a rich source of nutrients.

The Little Changes

10. Make your own salad dressing. Don’t buy bottled salad dressing that is full of rancid vegetable oils, trans fats, and numerous unhealthy additives. For the cost of an average bottle of salad dressing you can make your own from the finest organic ingredients. Once you learn how to make your own dressing it takes a few minutes each week. Here is a recipe for Mustard Seed Dressing, Orange Ginger Dressing and Caesar Dressing. These are three family favorites.

11. Make a large bowl of seasonal mixed greens and vegetables and keep in the fridge for easy salads. Don’t waste your money on pre-mixed salad greens with packages of dressings with unhealthy ingredients. It takes a few minutes twice a week to have a fresh seasonal salad with each meal. Add your homemade salad dressing to the mixed greens just before eating.

12. Make your own bone broth once a week and use in soups, stews or reduction sauces. Don’t buy tetra packs of commercial stock. Don’t use processed bouillon cubes, even organic, which are made from very questionable ingredients. Bone broth is rich in minerals and helps in protein digestion. The congealed fat from bone broth can be used in cooking, which will save money. If you do not know how to make a homemade soups or stews, it is time to learn. Bone broth will make every soup or stew delicious. If you are lost in the kitchen read Nourishing Traditions by Sally Fallon. You can find a copy in the Kamloops Public Library.

13. If you eat grains, beans, and legumes, enjoy them whole with your meals. Don’t buy expensive prepackaged, or canned foods. These foods may be convenient but they do not have the nutrition found in home prepared grains, beans and legumes. Soak overnight and cook the next day. If you are wondering why you need to soak grains read Be Kind to Your Grains. If you are short on time, make a big pot once a week and store the cooked grains, beans and legumes in the fridge for later use. Use cold or re-heat as needed.

14. If you eat grains, make your our breakfast cereal. Don’t buy boxed cold breakfast cereal, even if it is made from organic whole grains. These processed foods are very expensive, difficult to digest, and poor in nutrition. Even the most expensive organic grains will be far cheaper than these heavily processed breakfast cereals. Make your own breakfast cereal with organic whole grains that are soaked overnight before cooking. If you are short on time, make a big pot once and week and store the cooked cereal in the fridge for later use. Heat up a small amount of the cooked cereal in the morning for breakfast. Remember to top with lots of raw cream or butter to help your body utilize the nutrients in the cereal and slow down your insulin response.

15. Make healthy homemade cookies and have frozen fruit for quick snacks. Don’t buy expensive cookies and cake with questionable ingredients. Have some frozen fruit for quick snacks and everyday desserts. Don’t buy those expensive little packages of organic berries from the grocery store. In season, find a local source of organic berries and freeze a year’s supply. Here are some recipes for cookies and cakes: Lemon Coconut Cookies, Chocolate Brownies, Butter Tart Squares, Coconut Almond Bark and Nanaimo Bars. Use these sweet desserts for special occasions.

16. If you eat grains, make healthy homemade bread and crackers. Don’t buy breads and crackers made with rancid flour, rancid vegetable oils, trans fats, and numerous unhealthy additives. The staff-of-life has become a shadow of its former greatness. Grind your own flour from organic whole grains and grow your own sour dough culture. Making bread can be made easier by making bread once a week or by storing a week’s worth of dough in the fridge and bring out a loaves’ worth in the morning before baking. If grinding your own flour is not possible, try sprouting the grain for three days and use a food processor to make a dough from the sprouted grain. For more information about the staff-of-life and the staff-of-death please read Dirty Secrets.

18. If possible, grow your own garden. Don’t worry if all you have is a small patio or windowsill. Start with a small herb garden for parsley, cilantro, thyme, oregano, sage, rosemary and other favorite herbs. Use these fresh herbs on your daily salads. Grow a few tomato plants or peas in pots. It is very satisfying to grow your own food.

19. If you are inclined, get a few hens for fresh eggs and meat. If you have the space consider getting a miniature goat or cow for raw milk. Lobby your government for changes in regulations to promote local food security. Hens will produce eggs and improve your garden fertility. Getting a source of high quality raw dairy is worth the trouble. Raw dairy is one of the most delicious, nourishing foods. Lobby your local, provincial, and federal governments to change laws so we can all can grow healthy food on our properties. This will increase food security for everyone.

20. Invest in your long-term health. Don’t skimp on your food budget. Economize by eating at home and save on meals out. If you are looking for nourishing recipes please see Specific Carbohydrate Diet (SCD): Recipes which is an index of all the recipes on this website. Cut out all the junk food, even the organic junk food, and use this money to buy high quality whole foods. Eating whole foods will keep you healthy and avoid loses in wages due to sick-time off work. It might even spare your life, by avoiding some dreaded disease. Look through the WAPF Shopping Guide for tips on assessing the quality of your food choices. If you haven’t read 25 Step to Nourishing Traditional Foods, please do so. If you are a visual learner please watch the Wise Tradition Beginner Video Series.

What is a Healthy Gut?

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A well-functioning gut with healthy gut flora holds the roots of our health. And, like a tree with sick roots is not going to thrive, the rest of the body cannot thrive without a well functioning digestion system. The bacterial population of the gut – the gut flora – is the soil around these roots, giving them their habitat, protection, support and nourishment.
Gut and Psychology Syndrome by Dr Natasha Campbell-McBride

The are 400-500 different microbes in the human gut. There is a great deal of difference between the types of strains within the gut of individuals. Drug treatment, poor dietary choices, stress and disease can disturb the natural balance within the gut. The biggest factor that we control on a daily basis is the type of foods we eat. Food will change the environment of the digestive system for better or worse.

Inside and outside our body is a microscopic ecosystem. As with all ecosystems this microbial world is highly organized. Any area open to the environment, such as integumentary, digestive, respiratory and excretory systems, is inhabited by a huge number of microbes living in mutually beneficial symbiotic relationship with their host.

The largest number of microbes live in our digestive system. Most of these microbes help us digest our food and also produce vitamins for our use. In fact, we cannot live without them. Like plants protect the soil from erosion, our microbes protect the walls of the gut from outside forces. Our microbes are our first line of defense from outside infectious or poisonous agents.

Before we are born, our gut is sterile. We get our gut flora from our mothers. As a baby passes through the birth canal, the baby gulps down vaginal fluid filled with the type of microbes found in the mother’s body. During breast feeding, the baby consumes more microbes from the skin of the mother’s body. Not all children are born vaginally or breast fed so some children do not get this natural, first large microbial transfer from the mother’s body.

Assuming the mother is healthy, the microbes will be well suited to the environment. If the mother has abnormal gut flora, she will pass the abnormal gut flora on to her child. This is part of the “environmental inheritance” children get from their parents. Over the first few days of life, the microbes colonize the baby’s body. This first microbial colonization is extremely important for the long term health of the child. The microbes will attach themselves to the wall of the gut and somehow communicate chemically with a vast array of neurons known as the gut brain. It is thought that our immune system is somehow interconnected with this microbial world through the gut brain. If our microbes are not doing well, we will soon be sick too.

There are three main types of gut flora:

  1. Beneficial flora, sometimes called the “good bacteria”, are found in very large numbers in healthy people. These microbes help us digest our food and produce numerous vitamins for our use. The microbes will also “sacrifice themselves” by engulfing an infectious or poisonous substance and then be excreted by the body. The main types are: Bifidobacteria, Lactobacteria, Proppioncbacteria, Peptostreptococci, Enteroccci and Escherichia.
  2. Opportunistic flora, sometimes called the “bad bacteria”, vary a lot between individuals. In a healthy person, these microbes are under the strict control of the “good bacteria” but can overgrow and cause disease in the sick person. It appears we need the “bad bacteria” too.
  3. Transitory flora come from the water and food we eat each day. These are normally gram-negative bacteria. In a healthy gut, these microbes do not harm and actually helps nourish the person, and pass out of the body in a few days.

The best way to help our gut flora is to eat nourishing traditional foods, especially fermented foods, and avoid the processed foods coming out of the Industrial Food System. For more information please read 25 Step to Eating Nourishing Traditional Food and I Got Culture!

For most people this will be enough to tip the balance toward health. More sensitive people may find health by using the Specific Carbohydrate Diet. There is a small group of people that have a profound imbalance in their gut flora usually due to long-term drug treatment, stress or environmental issues. These people may find relief with supplementing probiotics. If you would like to learn more about probiotics please read Probiotics and Intestinal Microflora by Harry Bronozian.