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11/8/2017 0 Comments Nutrition: Kombucha Class Recap Kombucha: General Info Kombucha is a drink that has been around for centuries and is continuing to gain popularity. The Wellness Momma explains what it is: “Kombucha is a traditional fermented drink made of black tea and sugar. It contains a variety of vitamins, minerals and enzymes and has been prized by traditional cultures for its health-promoting properties.” My family enjoys the flexibility that you have when making your own. You can try any number of flavor combinations to suit your family’s needs. The refreshing taste can replace some other, less desirable alternatives. The process of making Kombucha is very similar to Water Kefir. Read more about Water Kefir in this post. When making your own Kombucha at home, you need two main ingredients: sugary tea and a SCOBY; you will also need time and patience. SCOBY is actually an acronym for: Symbiotic Culture Of Bacteria and Yeast. This scoby is how the fermentation happens. The yeast in the SCOBY converts the sugar in the tea to alcohol and the bacteria converts the alcohol into acetic acid. This acid is a main component in vinegar, long known for its health benefits. Safety Tip: Be careful with your SCOBY! It can grow mold and become contaminated. If you see or smell anything slightly off, pitch the SCOBY and start over. It is not worth it to risk the health of your family! A “normal” SCOBY should smell like apple cider vinegar and look like a flesh-colored, flexible disk. Benefits of Kombucha
For more information, check out this site.  How to Make Your Own Kombucha 1. You need to make or obtain your own SCOBY.
2. Sanitize all glass containers that you will be using. This can be done in the dishwasher or by soaking in the sink using a sanitizer such as Star San or B-Brite. Let this air dry. 3. Brew tea.
 5. Transfer tea to a large glass container you have previously sanitized. Add SCOBY. Cover with a breathable cloth and store in a cool, dry, dark place. Wait 7-10 days, checking often. This is the first fermentation. 6. For the second fermentation, put your choice of fruit into empty, sanitized easy top glass jars. Depending on the fruit, use 1 - 1 ½ Tablespoons. Here’s some ideas: blueberries, strawberries, mango.  7. Pour the SCOBY juice into the bottles, using a stainless steel strainer and pouring vessel, if desired.  8. If you wish to reuse your SCOBY, add 2 cups from the first fermentation that you saved and put in the fridge. Or, you can brew more tea and start this process all over.
9. Cap bottles and store in the same fashion as you did with the first fermentation. 10. Continue to check on the bottles for 3-5 days, opening slightly to “burp” your kombucha. Once finished, you may wish to open outside, just in case.  11. When ready to drink, use stainless steel strainer to filter out fruit so you have the juice straight. If desired, save fruit for smoothies. About our Presenter:Mark is an avid fermentor that has been home brewing kombucha for the past two years. At first he started making gallon batches of unflavored kombucha. In the past year, he has expanded his production and has started experimenting with different teas and flavorings for his kombuchas, strawberry/ginger is his favorite. Mark lives in Annapolis with his wife and 6 year old lab mix. In his spare time, he enjoys seeing new places with his wife and friends, getting outdoors, and cooking new dishes. Sources:
The Wellness Momma blog: https://wellnessmama.com/23994/kombucha-benefits/ Dr. Axe https://draxe.com/7-reasons-drink-kombucha-everyday/ Weston A. Price https://www.westonaprice.org/podcast/12-kombucha-mamma-kombucha-craze/ Sources our presenter used to get started: http://grist.org/food/mother-load-the-secret-to-diy-kombucha/ http://www.thekitchn.com/how-to-make-kombucha-tea-at-home-cooking-lessons-from-the-kitchn-173858
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 Nutrition is always important, but especially when a woman is pregnant. Weston A. Price makes several recommendations that may or may not go along with what your doctor is telling you. Remember, many medical professionals rely heavily on prescription drugs and have little knowledge of nutritional benefits for the body. When thinking about nutrition, you always want to think in terms of quality, not quantity. The best option is eating nutrient-dense food so you feel full and your body is getting necessary vitamins and minerals. Recommendations for pregnant and nursing women:
Avoid: processed foods, vegetable oils, trans fats, sweeteners, white flour, and soy. Soy can disrupt the development of hormones. Vitamins and minerals necessary for healthy development in fetus:  Vitamin E This vitamin is linked to reproduction because studies with rats found they could not reproduce effectively without it. The human placenta makes a protein that transports Vitamin E. This vitamin can be found in high amounts in vegetable oils, however, they also contain polyunsaturated fatty acids which use up Vitamin E within the body. Obtain this vitamin by consuming Palm oil, grass-fed beef fats, nuts, seeds, freshly ground grains, fresh fruits and vegetables. Vitamin A This vitamin is necessary for all cells, tissues and organs in the body to be differentiated. Two examples of very specific cells relying on Vitamin A are the tiny hair-like cilia in the lungs that move debris out and the nephrons in the kidneys which are responsible for filtering. Without adequate Vitamin A, the developing fetus could be predisposed to health problems later in life. The Weston A. Price Foundation recommends 20,000 IU every day for pregnant women, received from milk, butter, eggs, liver, and cod liver oil. Vitamin D The most common way to obtain Vitamin D is from the sun. Despite popular beliefs in the medical world, the sun’s rays are actually good for you in moderation. Vitamin D is very important in the third trimester for the fetus’ rapidly developing skeleton; it has also been linked to lung development. The Weston A. Price Foundation recommends 2,000 IU every day for pregnant women, received mostly from cod liver oil, and some from butter, fatty fish, and lard.  Vitamin K Not much is known about this vitamin in terms of a developing fetus. It is known that this vitamin helps to lay down proper calcium salts in bone tissue and prevent calcium deposits in softer tissues. There is a documented case in 1997 of an infant with severe disabilities due to the mother taking Warfarin during pregnancy. This drug prevents clotting by making the body Vitamin K deficient. The best form of Vitamin K is found in fermented foods and grass-fed animal fats. DHA This acid is important for the nervous system and brain development, as it helps to form and protect neurons. It can be obtained through consuming cod liver oil and fatty fish. Cod Liver Oil In addition to providing the body with DHA, Vitamins A and D, cod liver oil also contains EPA, an omega-3 fatty acid. When the pregnant and lactating woman takes cod liver oil, it has been linked to higher IQ in the offspring and a reduced rate of type 1 diabetes. The Weston A. Price Foundation recommends 1 ¾ teaspoons of cod liver oil every day. Biotin Biotin is a B vitamin that may be linked to birth defects in humans, using evidence from an experiment on rats. This vitamin is found in liver and egg yolks. *Avoid raw egg whites when pregnant! Consuming entire eggs limits absorption of Biotin because of the egg whites. Cooking helps to lessen the affects of egg whites, but adding pure egg yolks to smoothies and ice cream would be even more beneficial. Additional foods containing Biotin are cheese, avocado, chicken and salmon.  Folate Folate is probably the most common vitamin recommended during pregnancy. It helps produce new DNA, which in turn creates new cells. This is very important because the developing fetus is constantly making new cells and the mother must make new red blood cells to provide for the baby. Lack of this vitamin is linked to birth defects, reduced birth weight, miscarriages, and brain damage. Be careful that you are getting folate and not the synthetic version called folic acid. Folic acid must be converted in the body and it does not cross the placenta as folate does. It is recommended that pregnant women have 600 micrograms of folate per day. In addition to prenatal vitamins, liver, lentils, spinach, asparagus, beets and most greens have folate. Choline If needed, this mineral may be substituted for folate in some chemical reactions in the body. Choline’s direct role in the body, however, is developing the brain. Choline is very important for the nervous system and lab tests on rats have shown remarkable results when the pregnant mother was given high doses. Some results were an increase in memory, protection from neurotoxins, and better ability to multi-task. It is recommended that pregnant women have 450 mg per day, however studies on rats suggest an even higher amount. Glycine This is amino acid is vital for protein synthesis and fetal growth. It is found in collagen-rich foods, such as animal skin and bone broth. Eggs and meat contain another amino acid which depletes Glycine. So, pregnant women need to be mindful to consume equal amounts of eggs and meat compared to skin, bone broth, liver, legumes, and greens. This will ensure they are getting enough Glycine in their diet. Nutrition is always key, but especially for pregnant and nursing women!Do your best to eat a healthy, balanced diet with all of these vitamins and minerals to give your baby the best environment to grow!
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Tips & Tricks
- Only use unchlorinated and unfluoridated water
- Water with natural minerals is good for the kefir grains
- Do not use metal (stainless steel is okay, but a high quality plastic is best) because some can react with the grains
- If doing a second ferment, use tight fitting plastic lids (find these in the canning section of most grocery stores)
- For sugar, do NOT use honey, coconut sugar, agave, maple syrup or any sugar substitutes for the best results
Water Kefir Recipe : First Ferment
Ingredients:
2 TB rehydrated kefir grains (if purchasing, they will be dry and you will have to rehydrate them, unless you are getting extra from a friend)
¼ cup sugar
Water
Wide mouth glass quart jar
Fine mesh plastic strainer
Coffee filter and rubber band
2 TB rehydrated kefir grains (if purchasing, they will be dry and you will have to rehydrate them, unless you are getting extra from a friend)
¼ cup sugar
Water
Wide mouth glass quart jar
Fine mesh plastic strainer
Coffee filter and rubber band
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Directions:
1. Place sugar in the jar and pour a little bit of hot water over the sugar to dissolve it. Stir.
1. Place sugar in the jar and pour a little bit of hot water over the sugar to dissolve it. Stir.
2. Add cold water up to the 3 cup line on the jar (This helps cool the water temperature down).
3. Make sure the water is room temperature (89 degrees or below) and then add the grains to the sugar water.
4. Place the coffee filter over the top of the jar and use the rubber band to secure it into place.
5. Set the jar on the counter - make sure it is out of direct sunlight - for 1 or 2 days. You want the liquid to be cloudy and have tiny little air bubbles.
6. Drain the grains using a strainer. These grains are ready to make another batch of kefir! If you are not ready for another batch, store used grains in the refrigerator in sugar water with a lid. When ready to use, discard water and make a fresh batch,
Do NOT rinse your grains!
Second Ferment - Apple Blueberry Water Kefir Soda
Ingredients:
Water kefir from first ferment (see above)
100% apple juice, or other fruit juice, just make sure it is 100% juice
*optional: ¼ cup frozen blueberries, or other frozen fruit, organic is best
2 wide mouth glass quart jars with tight fitting lids
Fine mesh plastic strainer
Water kefir from first ferment (see above)
100% apple juice, or other fruit juice, just make sure it is 100% juice
*optional: ¼ cup frozen blueberries, or other frozen fruit, organic is best
2 wide mouth glass quart jars with tight fitting lids
Fine mesh plastic strainer
Directions:
1. If you haven’t already, strain the fresh batch of water kefir, from the first ferment, into a wide mouth jar.
1. If you haven’t already, strain the fresh batch of water kefir, from the first ferment, into a wide mouth jar.
2. Add juice until filled to top of rim
3. If adding fruit, do so now.
4. Put the lid on tightly and leave jar on the counter for one day.
5. After fermenting, strain fruit and discard (optional: add used fruit to smoothie)
If you didn’t use fruit, you may leave the jar on the counter for up to 3 days. This makes it have more fizz!
6. Refrigerate and enjoy!
*Special thanks to Beth for coming and educating all of us!
Resources:
Drink Your Bugs podcast: https://www.westonaprice.org/podcast/73-drink-your-bugs/
https://www.culturesforhealth.com/
https://wellnessmama.com/2237/water-kefir-variations/
http://nourishedkitchen.com/water-kefir/
https://www.culturesforhealth.com/
https://wellnessmama.com/2237/water-kefir-variations/
http://nourishedkitchen.com/water-kefir/
8/28/2017 0 Comments
Nutrition: Herbs
Herbs have been used for centuries for medicinal purposes as well as flavoring foods. It is best to use herbs to flavor foods instead of artificial flavoring. If you think about it, why would you want to eat anything that is artificial? When reading ingredients of foods you are purchasing, it is important to understand exactly what they mean. So, what do artificial and natural flavorings mean?
According to the FDA’s website, “A color additive is any substance that imparts color to a food, drug, cosmetic, or to the human body. Color additives include both synthetic substances and substances derived from natural sources. Color additives may be used in food to enhance natural colors, add color to colorless and ‘fun’ foods such as cake decorations, and help identify flavors (such as purple for grape flavor or yellow for lemon). Color additives are sometimes called food dyes.” Really? Do foods with a grape flavor have to be bright purple?!
Synthetic substances are not natural. They are created to enhance flavor or color. The human body does not recognize unnatural substances. We don’t have enough research on the long-term effects of consuming unnatural foods. So, why risk it? Studies have linked artificial flavorings and dyes to hyperactivity in children, although more experimentation is needed. If you have a child suffering from ADHD, try eliminating these ingredients from their diet.
A much better way to flavor foods is by using herbs, either fresh or dried. Herbs are plants, which come from nature, so they are not foreign to the human body’s immune system and digestive system. If you need another reason to use fresh herbs in your cooking, check this out! According to the article: The role of herbs and spices in cancer prevention from The Journal of Nutritional Biochemistry, “A growing body of epidemiological and preclinical evidence points to culinary herbs and spices as minor dietary constituents with multiple anticancer characteristics.”
So, which herbs should you use
and how do you use them?
|  This herb is very easy to grow and has done well growing next to our tomato plants. It usually pairs well with Italian dishes, in pesto and tomato sauce. Recipe ideas:
Click here for some recipe ideas. |
Chives
Chives have a similar flavor to onion without the bite. This herb is great to use as a garnish. It is recommended to add chives at the very end of cooking for its color and flavor.
Recipe ideas:
Grilled Pepper Crusted T-Bone Steaks with Worcestershire-Chive Butter
Homemade Potato Chips with Bleu Cheese and Chives
Shrimp and Chive Ravioli with Grape Tomato Sauce
For more information and recipes, click here.
Recipe ideas:
Grilled Pepper Crusted T-Bone Steaks with Worcestershire-Chive Butter
Homemade Potato Chips with Bleu Cheese and Chives
Shrimp and Chive Ravioli with Grape Tomato Sauce
For more information and recipes, click here.
Parsley
Parsley is one of the most common and versatile herbs, usually used as a garnish on top of dishes. It has a light peppery flavor that complements other seasonings. In addition to garnishing, it is often used in sauces and salads.
Recipe ideas:
For more information and a recipe, click here.
Recipe ideas:
- Add chopped parsley to eggs
- Add to green tossed salad
- Add to spaghetti as a garnish
For more information and a recipe, click here.
Cilantro
Cilantro is one of the world's most popular spices and is a staple of Latin and Asian cooking. It can be added at the end of cooking, so you can eat the stems and leaves raw.
Recipe ideas:
For more information and recipes, click here.
Recipe ideas:
- Salsa
- Cilantro Grilled Chicken Breast
- Grilled Shrimp and Cilantro Pesto Pizza
- Add to cooked rice
For more information and recipes, click here.
|  Mint has such a fresh taste, it can be added to many different dishes, including salads, sauces and teas. Its cooling flavor can be used to temper spicy curries. Try adding this herb to dishes for a refreshing flavor. Recipe ideas:
For more information and recipes, click here. |
Sage*
This herb is commonly used in Thanksgiving stuffing, but it also goes well with pork, beans, potatoes, and cheese. Just like Rosemary, start off with a small amount and add more if needed.
Recipe ideas:
Recipe ideas:
- White Beans with Pancetta and Sage
- Chop sage and add to cooked garlic mashed cauliflower
- Add to your favorite stuffing recipe
Rosemary*
Rosemary's leaves can be used fresh or dried for extended cooking in soups, meats, stews or sauces. Its flavor is strong, so you should add rosemary sparingly at first and then more if needed.
Recipe ideas:
Grilled Leg of Lamb with Rosemary, Roasted Pears, and Black Pepper Polenta
Recipe ideas:
Grilled Leg of Lamb with Rosemary, Roasted Pears, and Black Pepper Polenta
- Roasted Red Snapper with Rosemary
- Add fresh rosemary to chicken before grilling
| Thyme can be paired with nearly any kind of meat, poultry, fish, or vegetable. For the fresh herb, peel off as many of the leaves as you can from the woody stem with your fingers. Recipe ideas:
For more information and recipes, click here. |
Oregano*
Oregano also goes well with Italian dishes. It dries well and can also be used as a substitute for its close cousin, marjoram.
Recipe ideas:
Recipe ideas:
- Greek Salad with Oregano Marinated Chicken
- Meatloaf with Tomato Gravy
- Stuffed Foccacia with Roasted Eggplant and Oregano
- Add dried oregano to oil-based salad dressing
Dill*
This herb adds a nice flavor to seafood, soups, salads and sauces. Use with delicate flavored foods like fish and shellfish.
Recipe ideas:
For more information and recipes, click here.
Recipe ideas:
- Roasted Potatoes with Dill
- Salmon Cakes
- Add chopped dill to eggs
For more information and recipes, click here.
*Another option for flavoring foods is using essential oils. They must be added at the end of the cooking to maintain the therapeutic benefits. Make sure that you are using a high quality, Grade A essential oil and not the cheaper versions found in health food stores or grocery stores.
Resources:
Weston A. Price Foundation. www.westonaprice.org
Color Additives: Questions and Answers for Consumers. https://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm488219.htm
Article: Artificial food dyes and attention deficit hyperactivity disorder. http://onlinelibrary.wiley.com/doi/10.1111/j.1753-4887.2011.00385.x/full
Article: Food Network. A Guide to Fresh Herbs. http://www.foodnetwork.com/recipes/articles/guide-to-fresh-herbs
Cooking Light. 11 Herbs Every Cook Should Use. http://www.cookinglight.com/cooking-101/essential-ingredients/all-about-herbs-slideshow#cc-basilmint-0206p166b
The Journal of Nutritional Biochemistry. Volume 19, Issue 6, June 2008, Pages 347-361. The role of herbs and spices in cancer prevention. http://www.sciencedirect.com/science/article/pii/S0955286307002689?showall%3Dtrue%26via%3Dihub
The Washington Post. The Health Benefits of Herbs. https://www.washingtonpost.com/lifestyle/wellness/the-health-benefits-of-herbs/2015/04/13/4668c73a-dd59-11e4-acfe-cd057abefa9a_story.html?utm_term=.43298e2ae40d
Categories
All Bread Class Recap Clean Eating Fermentation Herbs Nutrition Plant Grow Bloom Plants ARE Medicine Sourdough Sourdough Chocolate Chip Muffins Sourdough Pizza Crust Starter Weston A. Price
Author
Heather Brooks, Marketing Manager & Blog and Administrative Assistant
None of these posts have been evaluated by the FDA. They are not intended to cure, treat, or diagnose any disease. As with any medical concerns, always consult your medical professional before trying any of the ideas presented on this blog. All information has been obtained from various sources and personal experiences.
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