Tag Archives: sourdough

Recipes for Nourishing Traditional Travel Foods

Posted on by
hot-drink-cold-day

Preparing nourishing snack foods before leaving home really helps when making a meal is inconvenient. Always have a thermos for hot drinks while traveling. Make the hot drinks up in the morning during breakfast.

Beef Jerky
2 large lean beef roasts (about 6 pounds)
1tsp Himalayan salt per pound of meat (or to taste)
Let the pastured beef roasts thaw in the fridge for 3-4 days. This gives the roasts a bit more aging which improves the end flavor. Cut the roasts into 1/4 inch strips the width of the roast, if possible. Add Himalayan salt to the strips of meat and mix well. Let the meat sit for a few hours or overnight, if you have time. Himalayan salt is a “pink salt”. Traditional pink salts were used for curing meats. These pink salts have natural sodium nitrites and sodium nitrates. Himalayan salt is great for curing meat. Put the salted meat into the dehydrator at a low temperature for 12-24 hours. The best beef jerky is dried but chewy. For travel, store a day’s supply in paper bags with a plastic zip-lock outer bag.

Soaked and Dried Nut Granola
3c soaked and dried pecans
3c soaked and dried walnuts
6-12 pitted and soaked dates
1T vanilla extract
1T ground cinnamon
1/2tsp sea salt (optional)
1c soaked and dried pumpkin and sunflower seeds (optional)
Soak the pecans and walnuts in lightly salted water for 12 hours. Pour off salted water and dehydrate nuts of 12-24 hours at a low temperature. When the nuts are dried they can be stored in the freezer for later use. Grind the nuts into a course meal in a food processor and put aside in a large bowl. In a small bowl, cover the dates with very hot water. Soak the dates until soft. Grind up the dates in a food processor and add some of the date water to make a smooth paste. Add the vanilla extract, ground cinnamon and sea salt. Mix in nuts and add more date water, if needed. Add whole pumpkin and sunflower seeds, if desired. You can shape the mixture into granola bars or crumble into irregular shapes for a granola cereal. For travel, store a day’s supply in paper bags with a plastic zip-lock outer bag.

Dried Bananas
2-3 bunches of over ripe bananas
Peel the bananas and cut in half. Then cut down the mid-line of the banana. You will have four pieces for each banana. Place the cut bananas in the dehydrator with the curved side down, to avoid sticking. Dry at low temperature for 24-36 hours. My girls call these dried bananas candy.

Frozen Tomato Salsa
6 large frozen garden tomatoes
1 bunch fresh cilantro, chopped
1 fresh red or green pepper, chopped
1 small fresh carrot, chopped
1 small onion, chopped (optional)
small amount of fresh hot pepper, minced (optional)
1tsp sea salt
Frozen tomatoes make wonderful salsa. Let the tomatoes unfreeze overnight and pour off extra liquid from the tomatoes. (This liquid is great for thinning out guacamole.) Chop or food process the fresh vegetables. Add unfrozen, drained and hand-crushed tomatoes. You can remove the tomato skins, if desired. Add sea salt to taste. For travel, store the salsa in a glass mason jar with a plastic lid.

Frozen Berry Sauce
2c frozen garden raspberries
2c frozen garden blueberries
small amount of local raw honey (optional)
Lightly simmer at very low temperature until the berries lose their shape. (You can use any frozen fruit you have leftover after the winter.) Do not over cook the sauce. When the sauce cools, add a small amount of local raw honey, if desired. For travel, store the berry sauce in a glass mason jar with a plastic lid.

Caesar Dressing Base
4 cloves garlic, finely grated or minced
1/2c olive oil
juice of one lemon
1/2tsp sea salt
Mix all the ingredients together and store in a small mason jar. When ready to make the salad, rip up most of a head of romaine lettuce. Soft boil two eggs for five minutes and add half of the Caesar dressing to the eggs and mix well. Pour over romaine lettuce and serve.

Spelt Sourdough Pancakes
10c whole spelt grains, soaked, sprouted and dehydrated
sourdough culture with Kefir culture
2c ground spelt flour
2-3 pastured eggs
1/2tsp baking soda
1tsp sea salt
Take the whole spelt grains and cover with filtered water. Soak the spelt for 2-3 days, changing the water 2 times each day. When the spelt has small sprouts, rinse and drain one more time. Dehydrate the grains for 12 hours or until dry and store in the freezer for later use. Grind the spelt into flour and add to sourdough culture. (I use a Vita-Mix for grinding grains.) Add raw milk Kefir to culture and stir. Return culture to fridge for the night. When ready to make pancakes in the morning, preheat two or three cast iron pans on the stove-top. Use a small amount of lard or schmaltz in the pan. The pans are at the right temperature when the grease is just below the smoking point. Fill a large bowl with about 2 cups ground spelt flour, baking soda, and sea salt. Mix well. Add eggs and about 3 cups of the sourdough culture. Add more culture to thin out the mixture. Pour about 1/2 cup of batter onto the hot grill. Turn pancakes when brown and bubbly. For travel, I cool the pancakes and layer with wax paper. I divide the pancakes into daily amounts and wrap the stack in wax paper bags.

fire-cooking

Nourishing meals while traveling is a challenge but good planning will make the job easier. Prepare as much as you can at home.

25 Steps to Eating Nourishing Traditional Foods

Posted on by
pork-eggs

Eating well does not have to cost a fortune. Find quality sources of food and consider growing some food yourself. Cooking your own meals will save money and your health.

  1. Purchase your food as whole ingredients and as close to the original natural state as possible. Avoid processed foods. Avoid all additives, coloring, stabilizers and fillers. Avoid Genetically Modified Organisms (GMO). Here is a link to the Non-GMO Shopping Guide. If you are wondering what is wrong with GMOs please see the numerous video presentations by Jeffery Smith on GMOs. Make it a point to understand the system used to process your food. If you cannot understand the process, do not eat the food.
  2. Try to source your food locally. Get to know your farmers and ranchers. Show appreciation for all the work that goes into producing your food. Look for pastured raised or organic. If you are wondering what is so great about pastured raised animals please listen to Jill Eisen, on CBC Ideas program, Have Your Meat and Eat It Too! Find the local suppliers for un-sprayed products. There are many local suppliers which are not certified organic but follow organic principles. Un-sprayed products are usually cheaper than certified organic. Use eatkamloops.org to find local farmers and ranchers. For some guidelines about assessing food quality read WAPF Shopping Guide for Canada.
  3. Eat local foods seasonally. The food has better nutrition and is cheaper. If you would like to eat these foods out of season, find a suitable storage method. Get a large deep freezer and find an area in your home for dried stores. Consider building a root cellar or cold room. For more information read Winter Storage Part I and Winter Storage Part II.
  4. When buying from non-local sources try to buy certified organic. When we can’t talk to the producers about their practices, having a third party certification is a good idea. If certified organic foods are not in the budget, read about The Dirty Dozen and avoid foods with the most contamination.
  5. Consider growing your own food. Use container gardening on small properties or a big garden on larger lots. If labor is an issue, you might be able to trade garden space for labor. Depending on your zoning, you might be able to have laying hens for eggs or a miniature goat for raw milk.
  6. Start a grease bucket. Save all your drippings and fat from roasted meat and fowl. Use the grease for any high heat frying or roasting. For more information read The Grease Bucket – Something from Nothing.
  7. If you eat industrial vegetable oils or foods containing industrial vegetable oil, stop now. For cooking, replace these industrial vegetable oils with your grease bucket, butter, or coconut oil. Save your extra virgin olive oil for salads and uncooked foods. Other cold-pressed oils may be used occasionally in very small amounts. If you have any condition involving inflammation, removing even quality cold-pressed oils may improve your condition.
  8. Make bone broth. Save all your bones from meals and store in the freezer until you have a pot full. Cover the bones with water and add 4T cider vinegar and simmer for 6-24 hours. For more information read Beautiful Bone Broth.
  9. Eat some fermented foods each day or with each meal. Fermented foods improve our digestion. Fermentation can remove anti-nutrients from our food and increase nutrient availability. Fermented foods are not commonly available in the Industrial Food System and must be made at home. For more information read Wild Fermentation.
  10. Start making some fermented foods at home. A good place to start is making yoghurt or kefir. If you do not consume dairy, try making lacto-fermented vegetables or use sourdough for breads and biscuits. Contact eatkamloops.org for free starter cultures. For more information about what starters we have read I Got Culture!
  11. If you eat grains, beans, and legumes, soak them overnight in water, salt and fresh lemon juice before cooking. This soaking will remove the anti-nutrients from the food and make it easier to digest. Use bone broth when appropriate for the recipe in place of water. This will improve your digestion of these foods. If you are wondering why you need to soak grains read Be Kind to Your Grains. Here are FAQ about traditional food processing of grains, nuts, seeds and beans.
  12. Purchase all of your grains whole. If you are making flour, grind it yourself, and use it within four days. Flour is very perishable and will go rancid very quickly. Freshly ground flour can be stored in the freezer for later use.
  13. If you eat nuts and seeds, soak them overnight in water and salt. Nuts and seeds can be then dried and consumed uncooked. These store well in the freezer for quick use.
  14. Look for a local supply of grains, beans, legumes, nuts and seeds. There are many local varieties which will be fresher. Look for un-sprayed or organically grown.
  15. If you eat rice, buy organic brown rice. Since this is not a local product, buy certified organic. Brown rice does not need to be soaked overnight but cooking in bone broth will help with digestion and improve flavor. If you would like to try fermenting rice to improve mineral availability read A New Way to Soak Brown Rice.
  16. Buy your meat by the whole animal. This allows you to have a variety of cuts, offal, fat and bones. The butcher will package the meats in sizes that are best for your family. Get all the products from the animal even parts you do not know how to cook. They can always be used to make bone broth. For more information read Cooking with Grass-Fed Meat and Fowl and Visit to the Killing Floor at Kam Lake View Meat.
  17. If you consume dairy, find a source of raw milk or raw milk products. This will involve having your own cow, goat or sheep or being a member of a herd share program. If you are wondering what is so great about pastured raw milk please read Let’s Talk about Raw Milk Safety. For more information about herd share programs in the province read Birdsong Farm – Cow Share Program.
  18. If you are concerned that you have a deficiency in your diet and want to take a supplement, consider using whole foods, sometimes called superfoods. Examples of superfoods are: fermented cod liver oil, high vitamin butter, liver, spring and fall butter, raw milk products, bone broth and fermented foods. Other superfoods are related to the health problem of the person such as: various fresh or dried glands, kelp, assorted clays, probiotics, assorted high vitamin berries and herbs. For more information about superfoods read Supplement or Superfoods.
  19. Look at your cosmetics and decide if you would eat them. If you would not like to eat them, consider stopping use. Our skin is far more porous than was once believed. The use of coconut oil can be a excellent moisturizer. Consider making your own soap or buying brands with very few ingredients. A good source of information about the safety of your cosmetics can be found on Skin Deep: Cosmetic Safety Database. If you would like recipes for making cosmetics, cleaners and simple medicines please read Healthy Household: Staying Clean Safely and Saving Money.
  20. Look through your medicine chest and decide if you can do without most of your medication. Many medications mask symptoms while the condition worsens. It is better to feel the pain and make fundamental changes in our lives, rather than masking symptoms while the condition gets worse. Think about the other drugs you take on a daily basis. Assess if these drugs might be adding to your health problems.
  21. Think about food preparation in the home and how the task can be done efficiently. The job of running a traditional household is more work than eating convenience foods. This means someone must be willing to allot time for this important work. Some people use one day a week where they spend a morning in the kitchen producing meals for the whole week. Others cook larger meals and consume the leftovers.
  22. Remove all plastics from your kitchen and replace with glass containers. Remove Teflon and aluminum from your kitchen and use stainless steel, glass, cast iron or enameled cast iron. Stop using a microwave for cooking or reheating foods.
  23. If you are thinking about having a child, start thinking about what you eat before you conceive. All traditional populations had a special feeding schedule for mothers and fathers to be. For more information read Thinking about Motherhood.
  24. If you continue to have health problems after changing over to a nourishing traditional diet, consider looking at the Specific Carbohydrate Diet. This diet is also known as Gut and Psychology Syndrome (GAPS). This diet is for very sick people. For more information about SCD and GAPS please read Specific Carbohydrate Diet. Please read this very good article by Dr Ron Schmid called Diet and Recovery from Chronic Disease.
  25. Continue getting educated about health. eatkamloops.org has donated a number of books to the Kamloops Public Library. For a list of donated books read Recommended Reading List. Look through the WAPF Shopping Guide for tips on assessing the quality of your food choices.

I Got Culture!

Posted on by

Sorry, we do not have any more free culture.

yoghurt-kefir-raspberries

This is yoghurt and Kefir made from frozen raw milk. Making your own yoghurt and Kefir will save money plus reduce your waste stream by using reusable glass jars. My family really enjoys yoghurt so I always make 2L of yoghurt at a time.

I have had a number of emails over the months about dairy and water Kefir. Kefir originated in the Caucasus Mountains and is a gelatinous community of bacteria and yeast. Kefir grains are the real thing. They are different from the “direct set cultures” you will find in health food stores which lose their potency and must be purchased again. Once you get the Kefir grains they will continue to grow indefinitely as long as the culture is fed.

I received my dairy and water Kefir grains from Real Kefir Grains. You can order directly from Marilyn Jarzembski, better known as the Kefir Lady, and she will ship it to you at a very reasonable price. Her culture is very vigorous. If you live in or near Kamloops, you can come and pick up your Kefir grains from me for free. Just email me to ensure I have enough to share. I get my Yoghurt Starter from Custom Probiotics which also has a line of probiotics. If you have never made yoghurt before please read To Heat or Not To Heat: A Yogurt Question.

These are the cultures I have to share:
1. Wild sour dough culture (sour dough bread, biscuits, pancakes, etc)
2. Lacto-fermentation liquid (sauerkraut, pickles, kimchi, etc)
3. Dairy Kefir (yoghurt-like drink, Kefir cheese, Kefir bread, etc)
4. Yoghurt culture
5. Water Kefir

cherry-kefir

This is a Kefir drink made with frozen organic cherries we picked ourselves last summer and frozen raw milk from our cow. It’s wonderful knowing where my family’s food comes from.

Updated December 21, 2009: I am enjoying the ease of using the new Weston A Price Foundation website. I found this favorite essay about Kvass and Kombucha: Gift From Russia by Sally Fallon.

Updated May 8, 2010: I have just started my first Kefir of the year with Patty’s raw milk. Sarah Pope is the WAPF Chapter Leader for Tampa, Fl. She has a video on how to make Milk Kefir and Healthy Water Kefir Sodas. Sarah outlines some really good reasons why Kefir may be a better choice than yoghurt. Here is her video on Making Sauerkraut and Apricot Butter. Please note you can make the apricot butter “more raw” by pouring very hot water over the dried apricots and letting them sit until soft.

Updated May 30, 2010: I have found another source of cultures. If you are looking for cultures please see Cultures for Health.

Updated October 12, 2010: Custom Probiotics produces a high quality, extremely potent probiotic for adults and children. The probiotics appear to be expensive, but having such a high potency makes the products very affordable. The products are extremely pure, without additives or fillers, which is very good for people on the Specific Carbohydrate Diet. These are the two blends I have used: Yogurt Starter Formula Two and the Six Strain Custom Probiotic Blend.

Updated November 24, 2012: Maureen Lefebvre is a co-leader for the Weston A Price Foundation Kamloops Chapter. If you are looking for free kombucha scoby please contact Maureen at 250.573.6017. For more information about making kombucha please see How to Make Homemade Kombucha.

Updated January 22, 2015: The WAPF Kamloops Chapter has closed. Please contact Cultures for Health if you are looking for cultures.