Cranberries fermented in honey are a treat and a wonderful gut healthy food. You can make a pint or quart it is up to you.
Supplies:
Sterilized Glass canning Jar with a lid plastic or metal: pint or quart size
To sterilize boil for 10 minutes and let dry naturally
Food processor or just a fork would work
Fresh or frozen cranberries (thaw first)

Recipe for Quart Jar

•  3 cups fresh cranberries skins slightly crushed
• 1" knob ginger sliced
• 1 cinnamon stick
• 1 orange juiced
• 2 cups raw honey or enough to completely cover the cranberries

How To Prepare The Cranberries

• Cranberries have a tough skin and you need to break the skin to release some of the juices. You can do this by using a fork or knife and poke them or place them into the food processor and pulse a couple of times.
  
• Place the cranberries into the quart jar
• Add the ginger slices, cinnamon stick and orange juice and stir.
• Pour the honey over the cranberries until covered. It may take a few minutes for the honey to get to the bottom of the jar. You may have to go back and top it off with more honey after it sits a while.
• Leave about an inch of head space
• If you are using a metal canning lid, put a piece of parchment paper between the lid and the jar it may react with the fermentation process.
• Cover the jar tightly and give it a few turns to coat all of the cranberries in honey.  Every few days, tighten the lid, give the jar a few turns, then re-loosen the lid
• Place the jar on a plate in case the honey overflows as it ferments which happens often. Then put it in a dark cool area.
• Within in few days to a  week you will notice bubbles. The honey will turn red and become more runny.
• The cranberries will start to wrinkle and will loose their tartness.
• Store in a cool place for many months or even a year or more.
• It’s important to use raw honey for this recipe, as it has all of the bacteria and wild yeast that is necessary for fermentation.
• The small amount of orange juice will create just enough liquid for fermentation to happen.
• These can be left to ferment for quite a while, several months, and will be tastier as time goes on. I think the flavor even after just a few weeks was amazing! You can eat them at any time.
  
• Store in a cool place for many months or even a year or more.

Note:

• If you are concerned about botulism, use a pH test strip. Botulism spores can't reproduce with a pH of less than 4.6. Honey is usually around 3.9, but that can vary between brands. Cranberries are also highly acidic.
• If the pH is too high, add a splash of raw apple cider vinegar to add more acidity and retest. This is generally not needed, but I do want to mention it.
• Honey cranberries should not be given to babies under one year of age.

If you have never fermented anything you will need a few items.

• 1 quart sized wide mouth jar
• A Pickle Pebble - This is a piece of glass that fits into the jar that will hold the Brussels sprouts under the liquid when fermenting. You can use anything, that fits into the jar and does the same job. I have used a larger leaf of cabbage with a plastic lid on top of it to hold the sprouts submerged. A smaller canning jar turned upside down is another option that has worked for me.

Directions:

1. Add the Brussels sprouts, jalapeno, onion and garlic to a Mason jar.
2. In a measuring cup, create your brine by mixing 2 cups warm/hot filtered water with 1 tablespoon of Kosher salt.
3. Once dissolved, pour the brine over the Brussels sprout mix, leaving 1.75" at the top. Weigh the ingredients below the brine with a Pickle Pebble or other method.
   
4. Place the top and screw top and leave to ferment in a cool, dark place, like a kitchen pantry. Check it periodically to taste, maybe every 2-3 days. Typical fermentation is about 2 weeks, but check more often if the weather is especially warm.
5. Once you are satisfied with the taste, remove the top and pickle pebble and move the jar to the fridge.

NOTES

1. Will last nicely in the fridge for up to 2 months.
2. Feel free to experiment with other spice combinations: curry, rosemary and lemon, etc

This is a traditional Salvadorian Kraut with a lime flavor. It's easy to make and yields about 1 quart of kraut that lasts for weeks in the fridge. You can eat it as a side dish but it is also perfect wrapped in a tortilla with beans and meat. I love it on my pulled pork sandwich for that extra crunch and burst of flavor.

Ingredients:
510 grams of green cabbage shredded (3.4 cups)
115 grams carrots, thinly sliced (1 large carrot)
85 grams white onion, thinly sliced (1/2 large onion)
Zest of 1 lime or 2 T. lime juice.
12 grams salt (2 tsp.)
30 grams jalapeno, thinly sliced (1-2 jalapeno's depending on taste)

Directions:

• In a large nonreactive bowl, combine the cabbage, carrots, onions, lime and salt. Do not put the jalapenos in right now.
• Work the salt into the vegetable using your hands for about 2 minutes. Basically you want to squish and massage the vegetables so they start releasing their liquid.
• Use a wooden spoon to stir the jalapenos into the shredded vegetable mixture.
• Use your hands to pack the slaw tightly into a quart mason jar. A wide mouth jar works best so you can get your hand in there and rally pack it down.
• Once all of the slaw is packed into the jar, push it down, the liquid brine should just cover the vegetables.
• Secure the jar with an airlock and allow to ferment up up to 2 weeks. You can begin tasting to do tasting after 3 days.
  
• When to your liking refrigerate for long-term storage. It will not last long in the fridge it's a wonderful side dish or topping.

Kefir is a probiotic dairy drink you can make yourself. I can not stress how much it has improved my digestion. If you are considering making kefir here are some good reasons why everyone should drink kefir. ....Link  My husband and I have been drinking kefir for about 5 years now and we  love it. Our kefir is smooth creamy and effervescent with a very mild taste.

How you make your kefir and your kefir starter (grains) all have an effect on how your kefir will taste. There are many different ways to brew your kefir some folks are interested in growing the kefir grains to sell, while others like us just want the best tasting kefir for our personal use. i am going to show  how we brew our kefir. This method will produce the best tasting kefir but will not allow your kefir grains to grow in size rapidly. There are no wrong ways to brew kefir it will depend on your taste buds and goals.

There are 2 types of kefir; milk kefir and water kefir. We make milk kefir because it's far more nutritious then the water kefir. I am lactose intolerant and have NO problem drinking the milk kefir. In fact, the kefir has allowed my digestive system to heal to the point I now can enjoy ice cream.

In order to make kefir you will need the live kefir starter, they are called live kefir grains. You can buy them on line or if you know someone who makes milk kefir you probably can get a starter. Also available are the starter grains in a powder form, most of the time these will only make kefir for a short period of time before you will need a new starter. Buy the live kefir grains, they will last forever, (they are a pet) as long as you feed them and take good care of them you can pass them on to your children.

Equipment Needed:

• 2 glass quart jars with lids (we use half gallon jars)
• Plastic strainer
• Glass mixing bowl or large glass measuring cup
• Plastic large spoon to stir
• Milk (any type will work but I think whole milk taste best)

This is our schedule, you will have to see what works best for your daily life. My husband strains the kefir after dinner and makes new kefir. He then puts it in the cupboard before we go to bed. In the morning we place it in the fridge, it can stay there for up to 5 days. When we need more kefir to drink he will strain the bottle after dinner and repeat the process.

Placing the kefir into the fridge allows it to mellow in taste and will slow the fermentation process so it will not have a strong taste.

Tips:

• Once your kefir grains have grown some, divide them so you have 2 jars going. Rotate them, that way in case you drop a jar or something happens you will still have your kefir starter grains.
  
• If you need to go out of town, add your grains to a large volume of milk and put into the fridge. They will be fine for a week or so. When you get back strain them and give them new milk to feed on.
• Make cheese, with your kefir.
• Add fresh fruit for smoothies, and honey for a sweet treat.
• Use the kefir like you would buttermilk in recipes.
• Makes a great ranch dressing!

For everything you ever wanted to know about kefir
go to www.Doms Kefir

Enzyme-rich Drink and Digestive Aid
Keep in mind this is less of a beverage and more of a ‘tonic’ that can be taken in small amounts (4 ounces or less) at different times a day to improve digestion. It’s especially great about 20 minutes before a meal.







Rejuvelac is easy to make but it is takes a couple of days. You must first sprout your grains then ferment the sprouted grains. Choose whole, raw, non-GMO and preferably organic grains that have not been heat treated or radiated.  Once you have some high quality grains, like soft wheat berries you are ready to make Rejuvelac.

Sprouting the Grains:

• Take 1 cup of dry grain and rinse it thoroughly in clean pure water.
• Soak it over night, or about 8 hours, in a 1 quart mason jar with a loose lid.
• Place a clean mesh lid on the top of the jar and strain out the water. 
  
• Fill the jar again with pure water, stir and strain again.
• Flip the jar over, with the mesh lid angled downward, into a dish to drain.
• Rinse your jar of grains once a day.
• Watch for sprouting hairs after day one, it usually takes between 1-2 days depending on the room temperature.

After your grains are sprouted you are on to the fermentation process.

Fermentation:

1. Using a clean, sanitized quart jar and mesh lid, add your sprouted grains to the jar.
   
2. Fill the jar 3/4 full with cool filtered or distilled water.
   
3. Cover your quart jar with a loose lid or a mesh lid and cloth over the top.
4. (As with all ferments, it is important not to use a tightly screwed lid as they may potentially explode.)
5. Ferment on a counter-top or cupboard space, but keep out of direct sunlight.
6. Gently swirl the jar a couple times a day to move the grains around.
7. Allow to ferment for 1-2 days or until it becomes slightly cloudy with some bubbles.
8. Sometimes a slight film may develop on top which can be scraped off.
9. When it is ready to decant, strain the liquid out and save. You can compost the sprouted grains.
   
10. Store the liquid in the refrigerator for up to 2 weeks. If the final liquid outcome looks and tastes pleasant, like it should, these are good signs of a successfully fermented liquid drink.
    

Potential Rejuvelac Contamination
Use common sense like any food preparation and there will not be any issues.  It's a good idea to make sure all your equipment is thoroughly clean and sanitary.  In addition, it is advised to place a loose lid and clean cloth securely over your jar and culture it in a ventilated, yet clean environment away from dust and foot traffic.

There are some that suggest that you can use the sprouted grains again for a second batch of Rejuvelac. A second batch may be made by filling the jar and soaking for 24 hours. After that the berries will be spent and may be put outside for the birds or compost. 

To Your Health
Tamara

Sources:
http://www.superfoods-for-superhealth.com
wikipedia.org
www.culturedfoodlife.com
http://naturalepicurean.com

I believe you are what you eat, but as we age our body does not work as efficiently as it did when we were young.  We are now just starting to understand that about 70% of our immune system is in our digestive tract. If you have stomach issues,  and you know who you are, this simple drink may help with digestion by increasing the enzymes in your digestive tract.



What is Rejuvelac
It is essentially the fermentation of sprouted grains in pure water for a 1-2 day period of time.  It's traditionally made from wheat berries, but can also be produced from other varieties like rye, kamut, barley, millet or quinoa, each having there own special flavor.  It's one of those fermented foods that can't be purchased from the health food store, you must make it yourself.

Benefits
When you consume foods that cannot be efficiently broken down by the body, you are left with undigested waste material and toxins that get trapped inside the gut, causing bloating, constipation, obesity, fatigue and lowered immune response.  Consuming lacto-fermented foods, like rejuvelac, can be a valuable asset to overall health.

Rejuvelac

• Filled with life-giving digestive enzymes.
• Loaded with prebiotics and probiotics.
• Because Rejuvelac is a pre-digested food, all the proteins are broken down into amino acids making them easy to digest and assimilate.
  
• Because the nutrients are so quickly absorbed, Rejuvelac increases our energy instead of decreasing it.
• Drinking Rejuvelac helps digestion, and is a very efficient cure for stomach and colon problems.
  
• You can use Rejuvelac, instead of water in almost any live food recipes.
  
• Rejuvelac cleanses your colon and fills it with friendly bacteria such as Lactobacillus Bifidus.
• "The traditional Rejuvelac recipe made from wheat berries is rich in vitamins, minerals and amino acids", writes Deirdre Rawlings in her book, "Fermented Foods for Health." Namely, this beverage is rich in the vitamins E, K, C, B-1, B-3; the minerals magnesium, potassium and manganese; and amino acids.
  

So What Does It Taste Like
Although you wouldn't think that water sitting around for a couple of days with sprouted grains in it would taste all that great, the fermentation process actually produces a very clean tasting, tangy drink with a citrus-like aroma.
Many people describe it has a mild citrus or lemony taste, with a slight bubble. How to make it?

Sources
http://www.superfoods-for-superhealth.com
http://rawmazing.com
wikipedia.org

If you know me, you know I am a huge fan of milk kefir. Unfortunately, there are still many of you that don't know what kefir is or how this simple fermented drink could change your life. I am lactose intolerant, and had bloating, gas, indigestion so bad I have even gone to the Emergency Room thinking I am having a heart attack. I know what you are thinking… Why would I drink milk kefir if I am lactose intolerant since Kefir is a milk product. True, kefir is traditionally a milk product, but it is a fermented milk product and that fermentation changes the chemical composition of foods? Kefir’s low lactose content may actually make it possible to improve lactose intolerance.

I now drink kefir at every meal, and do not suffer any longer from digestive issues. It has also helped my lactose intolerance issue, I can eat some ice cream without suffering from the bloating and pain. I saw this article written by Shantha Kalia and could not of done a better job talking about the benefits of kefir.

What is kefir?
Kefir is a fermented product that originated in the Caucasus. It gets its name from the Turkish word ‘keif,’ which means ‘good feeling.’  Kefir is a unique cultured dairy product due to the combination of lactic acid and the alcoholic fermentation of lactose.

What distinguishes it from the traditional fermented milk product (yogurt) is that it's made from kefir grains, which are basically a symbiotic community of bacteria and yeasts. The kefir grains – or the microorganisms – are held together by a polysaccharide matrix, called kefiran. Kefir grains produce kefir by their microbial activity. The symbiotic relationship of the microbes results in a relatively stable and specific balance of bacteria and yeast. Kefir grains were passed from generation to generation among the tribes of the Caucasus.

This probiotic food contains several health benefits. It has antibacterial, antifungal and anti-carcinogenic properties. It is known to not only reduce symptoms of lactose intolerance, but also known to lower cholesterol and stimulate the immune system. Probiotics – which kefir contains in abundance – are known to improve gastrointestinal health by maintaining healthy gut bacteria.

Nutrition Facts
Kefir contains high concentrations of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, protein, enzymes and probiotics. These unique set of nutrients benefit the body in many ways.

Here are 5 main reasons you should be drinking kefir, even if you are lactose intolerant.
1. Improves Lactose Intolerance:
Fermentation changes the chemical composition of dairy products like milk, rendering it relatively low in lactose. An enzyme, β-galactosidase – which is essential to digest lactose – is present in the microbes in the fermented milk, according to researchers at Ohio State University who published their results in the Journal of the American Dietetic Association. Some bacterial cells die in the intestinal tract and release the enzymes that digest the lactose. It is suggested that microbes in kefir may be able to colonize the intestines and benefit health by shielding them from harmful disease-causing bacteria.

TIP: If you struggle with lactose problems, try adding kefir to your diet in small amounts to see how well you tolerate it.

2. Provides benefits for the digestive system:
Kefir contains viable microorganisms (lactobacillus and bifidobacterium) that inhabit and colonize the digestive system, protecting it from diseases such as leaky gut, irritable bowel syndrome and inflammatory bowel disease. Kefir improves digestion, alleviates some common digestive problems like gas, bloating, indigestion, etc. It promotes regular bowel movements and has a stimulatory effect on the motor and emptying function of the stomach. Milk, milk whey, cheese and butter have an inhibitory effect on this function. Russian physicians have successfully used kefir to treat peptic ulcers in the stomach and duodenum.

3. Boosts immunity:
Kefir has a stimulating effect on the immune system and improves its disease-fighting capacity. Nearly 70% of your immune system resides in your gut. Kefir is able to modify the balance of the immune cells in the intestinal mucosa. When your immune system is functioning normally, it usually controls bacteria and yeast in the body to prevent infections. Certain medications you may be taking can decrease your body’s immunity and therefore, increase your chances of getting sick from bacteria and yeast. Kefir is an excellent source of nourishment for the elderly, pregnant and nursing women, kids and those who are immunocompromised.

4. Anticarcinogenic properties:
The anti-cancer property of kefir is thought to have originated in the polysaccharide content of kefir grains. Kefir benefits cell damaged by radiation treatment. When pelvic malignancies are treated with radiotherapy, stem cells in the crypts of the intestine are destroyed. However, intake of kefir has shown to decrease the damage by protecting the colonic cells.

5. Antimicrobial properties:
Antimicrobial activity in kefir is associated with the production of lactic acid, carbon dioxide and ethanol. These compounds not only reduce the food borne pathogen in your body, but also aid in the treatment and prevention of gastroenteritis and vaginal infections. Kefir acts against pathogenic bacteria Salmonella, Helicobacter, Shigella, Staphylococcus, E. coli, Proteus vulgaris, etc.

Kefir is available at Walmart and most health food stores, but it's not the same as what you make fresh at home. If you want all the health benefits go to Amazon on line and order "LIVE KEFIR GRAINS". The grains are not expensive and once you have them, you have them for life. On line many places sell dried kefir grains which make it easier to ship but some of the micro organisms have been killed due to the drying process, do not buy the dried grains.

If you have any questions email me or stop by at the Farmer's Market and I will be happy to share what ever I know about this wonderful drink.

Tamara

Vitamin K is a fat-soluble vitamin that plays a role in blood clotting. Vitamin K activates the protein that clots the blood. It's also needed for the synthesis of bone proteins.  A vitamin K deficiency can lead to heart disease, weakened bones, tooth decay and cancer.

Much of the vitamin K in our diets comes from the intestinal bacteria we already have, because of this, your vitamin K levels can depend greatly on the health of your gut.

There are two types of vitamin K we have in our diet, vitamin K1 and vitamin K2.  Vitamin K1 is found in vegetables where vitamin K2 also called menaquinone is found in dairy products and produced by the bacteria in your gut. Milk kefir is an excellent source of vitamin K2, and K2 rich foods have greater health benefits than K1.

Consuming vitamin K rich foods can support:

• Heart health
• Improve bone density
• Restore oral health
• Fight cancer
• Reduce infections

The RDA of vitamin K is 120 mcg/day for men and 90mcg/day for women. The Daily Value is 80 mcg.

Top 10 Vitamin K Rich Foods List
1) Green Leafy Vegetables (Kale)
½ c: 444 mcg (over 100% DV)

2) Natto (fermented soy)
2 oz: 500 mcg (over 100% DV)

3) Spring onions (Scallions)
½ c: 103 mcg (over 100% DV)

4) Brussels Sprouts
½ c: 78 mcg (98% DV)

5)Cabbage
½ cup: 82 mcg (over 100% DV)

6) Broccoli
½ c: 46 mcg (58% DV)

7) Dairy (fermented) Kefir
½ c: 10 mcg (10% DV)

8) Prunes
½ c: 52 mcg (65% DV)

9) Cucumbers
1 medium: 49 mcg (61% DV)

10) Dried basil
1 Tbsp: 36 mcg (45% DV)

Top Health Benefits of Vitamin K
Heart Health
Vitamin K has been shown to help prevent calcification of arteries, one of the leading causes of heart attacks. It works by carrying calcium out of the arteries and not allowing it to form hard plaques.

Healthy Bones
Vitamin K increases the amount of a specific protein required to maintain bone calcium, reducing the risk of osteoporosis. Some studies on vitamin K have even found that high intakes of vitamin K stop bone loss in people with osteoporosis.

Cancer Prevention
Vitamin K has been shown to be effective in reducing the risk of prostate, colon, stomach, nasal, and oral cancers. One study even found that high doses of vitamin K helped patients with liver cancer stabilize and even improve their liver function.

Source: Dr. Axe Food is Medicine