Thursday, October 24, 2013

The Magic and Power of Fermentation

The following is a guest post by Beth Hazlitt - a jill of of trades!  There is nothing this lady cannot do!  And I am so lucky she is my mom.  Hope you can learn as much from her as I do everyday! Cheers to fermenting!

Since I began to dabble in the art of fermentation a couple of years ago I have become somewhat of a fermentation fanatic.  This year's bounty of garden vegetables has only served to feed this fascination and has resulted in a considerable supply of fermented sauerkraut, kimchi, beets, carrots, beans, radish and almost anything else that can be fermented.

Raw cultured vegetables have been around of thousands of years, but we have never needed these "super foods" more than we do today.  Rich in lactobacilli and enzymes, alkaline-forming and loaded with vitamins, they are an ideal food that can be consumed with any meal.  We call them raw cultured vegetables so as not to confuse them for the highly-salted and pasteurized versions sold in supermarkets.  Pasteurization destroys precious enzymes and the added salt eliminates any health benefits. 

Fermented foods are quite literally alive with flavour and nutrition. They help re-establish your inner ecosystem with their friendly bacteria being a less expensive alternative to probiotics.  They also improve digestion as the bacteria have already converted the natural sugars and starches in the vegetables into lactic acid, thereby pre-digesting the vegetables and making the nutrients more bio-available.

During this amazing journey of discovery I have found that fermented foods are a wonderful complement to any meal when served as a condiment. Their tangy flavours accent the rest of the foods and cleanse the palate.

We like to eat some fermented vegetable every day.  A half-hour of chopping or shredding fills a vessel that can ferment and feed you for weeks.  Nutritious and delicious fermented vegetables are then available whenever you want them, with no additional work required.  

My fermentation adventures have been encouraged and aided by my wonderful family to the extent that I have been urged to possibly offer these "biopreservatives" for sale. If you are interested in experiencing the benefits of raw cultured vegetables for yourself without the preparation please feel free to contact Dr. Kate for more information.  Or if you are keen to learn fermenting on your own, in your own kitchen consider signing up for Nourished Kitchen's e-course!  Either way, you won't be sorry!

For additional information on fermentation, please read this: Fermentation 101

Tuesday, October 15, 2013

Truffle Bliss Bites

It is always nice to have one-bite morsels on hand for a quick snack or school lunch.  Even better if these tidbits are homemade, and nutrient dense.  I have always loved this Chocolate Truffle recipe from Nourished Kitchen, but I endeavored to re-make this to take it from treat to every day snack.  I used sunflower butter to make them school friendly, but I would prefer to use almond butter or hazelnut butter in this recipe.  
Truffle Bliss Bites

2 cups raw unsweetened shredded coconut (reserve 1/2 cup for coating)
1/2 cup rawsome whole food meal (I made my own by grinding 1/2 cup each of flax seeds, chia seeds and hemp seeds.  When ground up I store them in an airtight container in the freezer in order to preserve their nutrient profile)
1/4 cup raw organic cocoa powder
1/3 cup tahini butter
1/3 cup sunflower butter
1 tsp vanilla extract
1/4 cup maple syrup
1/2 cup coconut oil

Toss all ingredients into a food processor with 1 1/2 cups of coconut, processing until smooth.
Remove batter from food processor, and allow it to chill in the refrigerator for 10-20 minutes
Form truffles by rolling them into small balls with the palms of your hands.  Dredge them in the remaining coconut.  

1/4 cup dried cranberries (no sugar added)
1/4 cup sunflower seeds

Store in the freezer or refrigerator for a quick and yummy snack. 

Peace and health,
Dr. Kate

Thursday, October 3, 2013

Autumn Breakfast: Carrot Cake Oatmeal

Autumn foods are my favourite foods - comforting and full of spice and warmth.  Traditionally this time of year we turn to these so called comfort foods - stews, soups and hearty breakfast porridge.  I’ve been pouring through my cookbooks and favourite blogs to find new recipes to make the breakfast porridge more exciting and flavourful.  It finally came to me!  Carrot cake!  Who doesn’t love carrot cake? A moist dessert with the warm flavours of cinnamon, nutmeg, cloves and ginger.  This could easily be projected into my morning.  So voila! Success.  Carrot cake oatmeal.  We like to serve this with raw milk,, or non homogenized yogurt.  

Soak it in, my friends. Enjoy this season and get your fill of this delicious autumnal treat!
Note: For this recipe, I soak the oats over night using the same method as homemade soaked oatmeal. It requires filtered water and either apple cider vinegar or lemon juice. You can read more on how to properly prepare grains here
Carrot Cake Oatmeal

3 cups large flake oats (favourite brands)
filtered water
Lemon, yogurt
2/3 cups raisins
3 tbsp maple syrup
1/2 tsp cinnamon
2 pinches cloves
1/4 tsp nutmeg
1/4-1/2 cup raw walnut pieces
1 1/2 large carrots, grated


(The night before)
1. Combine oats, buckwheat, and apple cider vinegar in a bowl. Pour filtered water until the mixture is covered. Soak the mixture overnight. 
(In the morning)
2. Drain the oats in a fine mesh sieve and rinse with water.
 Place the oats in a saucepan and cover with water.  
Add the rest of the ingredients and cook until the water is absorbed and the carrots and raisins have softened.  together. Pour evenly into the baking dish.

3. Mix together the crumb topping and sprinkle over the top of the oatmeal.
Serve with raw milk or non homogenized yogurt.•
Don’t do dairy? Substitute almond milk or coconut milk
How do you spice up your boring breakfast porridge?
Peace and gratitude,
Dr. Kate

Sunday, May 13, 2012

Get Cultured! Learn How to Ferment Anything

Want to make the foods you already eat even better? 

Want to enhance immunity and increase digestion? 

Jenny from Nourished Kitchen is having a sale on her online class, Get Cultured! 

Get Cultured, a multimedia series featuring over 50 video tutorials, 12 e-books with more than 100 recipes, tutorials, articles and fact sheets devoted exclusively to fermented foods, will not only provide you with the techniques and tools you need to feed your family right, but also the nutritional education you need to continue optimizing their wellness well after the series is complete.

It’s 13 weeks of learning how to ferment EVERYTHING — from pickles to sauerkraut to yogurt and sourdough bread.

Thursday, May 10, 2012

Slow Food in Huron: 10 Ways to Support Local Eating

Eating locally means that you support something called a 'food-shed'. A food shed defines an area that is able to provide food for a community or city. The term was first used in the early 20th century to describe the global flow of food, but recently the term foodshed is used to discuss local food systems and efforts to create more sustainable ways of producing and consuming food. 
In Huron and Perth Counties we are blessed with an abundant and widespread food-shed.  The Huron -Perth Farm to Table Campaign provides a detailed outline and map of our food-shed. 
Despite how easy it is to eat locally in our area, I feel most folks need a gentle reminder on how to make this possible.  Most of us still zip around the grocery store buying strawberries in December and garlic from China.  It is sad for me that bananas, oranges, and coconut milk do not grow locally here, or in North America for that matter. Aside from the occasional exotic treat or imported staples, my family aims to eat seasonally and locally as much as possible.  This means stone-fruit and berries in the summer, apples and pears in autumn.  For winter, more of the same, but some has been preserved from the summer harvest.  

I eat organic – so why is local so important?

Produce from your local grocery store travels on average 1500 miles from where it grew to where it will be eaten* – that’s half -way across Canada.  By the time it's on your plate, the nutrient profile of produce (even organic) has greatly declined, and even more importantly, its journey has depleted precious fossil fuels in transport – all so Canadians can have mealy strawberries in January.  
Local food, on the other hand, is more nutrient-dense and wastes far less non-renewable natural resources. Beyond the nutritional and environmental impact of your food traveling a vast geographical distance, honoring your foodshed helps to cultivate respect for the land where you live, the plants and animals that thrive there, and the livelihood and culture indigenous to the community. Disciplining ourselves to source food locally engenders a sense of stewardship for the land where we live rather than the flippant attitudes bred by an overabundance of cheap and nutrient-deficient food grown elsewhere.
More and more, organic is becoming a label that creates excessive costs for small farmers and a disguise for some large producers to feign good intentions.  Don't get me wrong, organic food is usually superior, but the popularity of organics has watered-down quality.  Large corporations are now growing foods 'organically' on factory farms, with no concern for the sustainability of their endeavors.  These are not quality foods.  Quality food can only be raised within the dynamics of a sustainable farm that balances the eco-system of the soil, plants and animals ensuring healthy and nutritious foods for generations to come.  

Where are the boundaries of my foodshed?

There is no exact measurement to define a foodshed – some say it’s a 150 mile radius, others say it’s an easy day's drive from home.  Personally, I think the exact radius of your foodshed is less important than an earnest intention to eat as locally as possible.
For my part, I buy pasture-raised beef, chicken, pork, eggs and lamb from farmers based about  30-80 km from my home (Organic Oasis and Meeting Place Organic Farm).  We have raised vegetable gardens in our back yard, and will buy other produce, butter, maple syrup and honey between the farmers market and a friendly Amish farm store from May to October.   This summer we will be getting our own laying hens and will be starting a winter garden to have greens, kale, swiss chard, spinach, collards most of the winter.  I make a strong effort to purchase fish that is wild caught in Canada.  And during fishing season, Bayfield is a short drive to find local fresh water fish.
I will say that some foods are worth importing for their superior quality – we buy Real Salt from Idado, ghee from New Jersey, and coffee beans grown from far away lands – but I do so consciously, not with abandon.  While many may argue that I dip way outside of my food-shed, overall I feel we don’t recklessly eat food flown and trucked in from around the world (though there’s certainly room for improvement.)
Now I know you may be grumbling about the feasibility of eating mostly local foods year-round because it is no longer a 'one-stop shop', you don't have time, and it will be more expensive.  I disagree.  When I factor in the the cost of gas to drive to Amulree, Lucknow and Dungannon my grocery bill is still less then one stop at Zehrs or Food Basics.  And because we live in a harsher climate I think we have an even greater responsibility to respect our local food-shed as devoutly as possible. Yes, it will take more creative thinking and more work, but root cellars are due for a revival, and in the meantime, deep freezers and dehydrators are a wonder of modern technology.  
10 Ways to Support Your Local Foodshed
1. Find out what grows locally, seasonally AND sustainably in your area. This may seem simple, but this is where you need to look the farmer in the eye and ASK.  When I moved back to this area and jumped into the real food movement I was amazed by some of the produce that grows in our region - figs, artichokes, and garlic - shocking I know, since you only ever see the version from China and Italy.  On the flip side, just because something is local does not give it full license to be awesome.  There are stands at our local farmers' market that get plenty of produce from the Toronto Food Terminal.  Local berries sprayed with pesticides are out too.   Check out Real Food Resources on my blog for an extensive list of farm stores, CSAs in Huron-Perth and Bruce Counties.

2. Go to the farmer's markets as often as possible. We have markets from Stratford to Dungannon to Blyth. Sometimes on different days of the week.  
3. Grow your own. Don't have room? No problem. Use a fence for vertical gardening for beans and peas, containers and window boxes for everything else.  Convert your lawn. Find or start a community garden in your neighbourhood.  Feeling inspired? Raise a couple of chickens or goats where by-laws allow.  
4. Get a farm box. CSA (community-supported agriculture) and other programs like the Huron Good Food Box help bring the fruits and veggies of your foodshed and convenience together for the mutual benefits of the farmers and consumers.
5. Visit local farms and get to know your farmers.  Seeing where and how your food is grown and raised will forever change the way you feel about what you eat.  Conversely, if you haven’t seen important documentaries such as Food Inc. and Fresh, you will be both horrified by how the the food for the masses is produced and grateful that you eat from your food-shed.  
6. Buy seasonal produce in bulk when it is abundant, then preserve by canning/fermenting, freezing, and drying for the winter. This is especially important for Canadians where our climate makes year-round local produce more difficult. Every August I will put in an order for organic plums and peaches from Organic Oasis. We enjoy them fresh for a few days and then freeze the rest to enjoy stewed plums and peach smoothies in the winter.  My parents' apple orchard has quite possibly reached organic status (they don't tend to the trees at all anymore) and there were a few apples there last year, and Meeting Place Organic Farms had a few bushels and apple butter for us.  
7. Eliminate non-essential items grown out of your food shed. I don’t know about you, but I NEED my imported organic dark chocolate, and coconut milk.  But I can happily drink organic Ontario wine rather than Chilean or Spanish vino.  Point is, be picky about what you will import.
8. Aim to reduce non-foodshed item to 10% or less of your consumption. While this may seem extreme, so is the state of our planet’s health.  For everyone I can think of that eats local neighborhood eggs, there are 3 more people eating at McDonald's and buying groceries at Wal-Mart.  We’ve got to strike a balance.
9. Find businesses (restaurants, cafes, markets) that support local food, and frequent them.  Voting with your dollar goes a long way to encourage businesses to support the local foodshed economy.  Again, in Huron County this is easy to do.  Thyme on 21, The Benmiller Inn, J's Bistro, Bayfield's Little Inn, and The Black Dog Pub offer up local, and seasonal food. 
10. Speak up. This all may seem like common sense to you. But just flip through your Facebook news feed or a stroll through a conventional supermarket, and you will be reminded that not everyone sees things from the eyes of a locavore.  Host dinners, and tell your guests about the local farms that grew their food.  Take your friends on a farmer’s market outing or on a trip to meet your pastured hens. Spread the word and support your food-shed.  One day, it may be the only food you’ve got.
Some sites that can help you find your foodshed resources:
So, I’m curious…
How wide is your foodshed? 
How much of your food do you get locally? 
For what items do you make an exception? 

Monday, May 7, 2012

Yogurt Making Made Simple

Culturing dairy into yogurt or kefir optimizes nutrient density. Cultured dairy is not only a rich source of food enzymes and beneficial bacteria, but they are also rich in B vitamins. The longer you leave your kefir or yogurt to ferment, the richer a source of folate it becomes.

Preparing yogurt at home accomplishes 2 goals. 1) it maximizes the nutritive value of your food, and 2) it saves you money.  A container (500ml) of store bought organic yogurt is $5 while you can prepare 1L of yogurt at home for just over $2.

I've been making yogurt for a few years now. I don't have a fancy yogurt maker, its more like a time machine - it is pretty retro.  Yogurt makers maintain a constant slightly elevated temperature ideal for culturing thermophilic yogurts.  While yogurt makers are undoubtedly an ideal purchase for the tried and true yogurt aficionado for their ease of use, you can also make thermophilic yogurts without a yogurt maker.  The key to making yogurt has little to do with equipment; after all it's simple concept; maintain a constant and elevated temperature.  That goal can be accomplished with the use of a thermos, slow cooker or dehydrator.

I tried the thermos version over the weekend.  Admittedly, I was skeptical.  I have friends who can make yogurt in their ovens, or their bath tub, and every time I tried to go beyond my retro time machine, it was always a royal fail.  But low and behold the thermos yogurt making actually worked!!!

How to Make Yogurt in a Thermos

Heavy saucepan
1/2 cup yogurt starter (I used 1/2 cup of the highest quality yogurt I could purchase at the health food store or grocery store - Pinehedge, Saugeen, or Organic Meadows (in that order)
4 cups of milk (if you are using raw milk, the consistency of the yogurt will be very thin and runny)

Heat milk in a sauce pan until it reaches 110F.  Remove from heat and stir in yogurt starter.  Pour into the thermos.  Put the lid on and wrap the thermos in a thick towel.  Leave it on your counter or put on top of your refrigerator.  Let it sit for 12-24 hours.  The longer you leave it the thicker it will be. Transfer to the refrigerator to stop the fermentation process.

Go on and give it a try!  It can't get any easier than this.

Wednesday, May 2, 2012

Real Food Recipe: Homemade Soaked Granola

Why go to all the trouble of making soaked granola?  So that your body can benefit from the broken down phytic acid found in all grains.  In Nourishing Traditions, Sally Fallon explains that whole grains that are not soaked, sprouted or fermented are full of phytic acid, which impairs mineral absorption which is not good for building strong teeth and bones.  In addition, boxed cereals are made with extruded grains.  

Dry breakfast cereals are produced by a process called extrusion. Cereal makers first create a slurry of the grains and then put them in a machine called an extruder. The grains are forced out of a little hole at high temperature and pressure. Depending on the shape of the hole, the grains are made into little o’s, flakes, animal shapes, or shreds (as in Shredded Wheat or Triscuits), or they are puffed (as in puffed rice). A blade slices off each little flake or shape, which is then carried past a nozzle and sprayed with a coating of oil and sugar to seal off the cereal from the ravages of milk and to give it crunch. *

I don't think that sounds very good or healthful, do you?  But the appealing thing about a cold breakfast cereal is that it is fast and convenient.  Grabbing a bowl of cereal just takes a few seconds.  Cereal is also a convenient and portable snack for toddlers and kids.  

We don't buy boxed cereals at all.  I used to make un-soaked granola, but when I become aware of the ill effect of phytic acid, especially when my family history has a long line of weak bones, I stopped making granola altogether.  We now eat eggs, sourdough toast with apple butter or raw honey, yogurt, kefir, vegetables, fruit, smoothies, raw nuts and seeds for breakfast.  I will also make a baked, soaked oatmeal courtesy of Nourished Kitchen to keep in the freezer for variety.  

I have been searching for a good recipe to make a soaked granola.  Then this recipe dropped into my lap.  It is from my favourite magazine Pathways (which by the way, anyone that strives for a holistic lifestyle would love).  I have modified this recipe a wee bit based on my own experience in the kitchen, but it turned out delicious.  This homemade granola is so nutritious and full of healthy fats.  Baking this recipe low and slow keeps it nutrient dense.  You could also use a dehydrator if you are so lucky to have one instead of baking this in the oven.  

Homemade Wholesome Granola
8 cups rolled oats
3/4 cup melted coconut oil
1/2 cup melted butter
1/2 cup kefir
Water (add enough water to cover the oats so they are moist)
1/2 cup maple syrup
1 tsp sea salt
4 tsp cinnamon
4 tsp pure vanilla extract
1 cup dried unsweetened coconut
1 cup dried fruit,  chopped (I like apricots and raisins)
1/2 cup pumpkin seeds, chopped
1 cup nuts (optional; chopped almonds are really nice)

Step 1:  Combine oats with kefir and water in a very large bowl.  Add the water last, because you may not need much.  Mix well.  Cover with a cloth and let it sit at room temperature for 24 hours.
Step 2:  After the day of soaking, preheat the oven to 200F.  Drain the soaked oats. Combine the honey, maple syrup, salt, cinnamon, coconut oil, butter and vanilla.  Bring to a gentle simmer, stirring until everything is melted.  
Step 3:  Remove from heat.  Combine the honey and oat mixtures.  Mix well.
Step 4:  Spread the mixture over parchment paper on cookie sheets.
Step 5:  Bake for 4 hours, until the granola is crunchy.  It may seem slightly soft, but it will crisp up as it cools.  Turn the oven off and let it cool in the oven.  (Do not turn the oven higher than 200F.  You will burn your granola.)  Cook it low and slow.
Step 6:  Mix in the dry ingredients.  Store in an airtight container in the refrigerator.  Keeping it on the counter for a few days  in cooler weather is fine, but if too warm, your granola may go moldy.  

Serve as a breakfast cereal with whole, organic milk (preferably raw).  I also like it with fresh fruit and yogurt.  

*Nourishing Traditions by Sally Fallon
Pathways To Family Wellness Issue 33