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The Art Of Fermentation

1/30/2015

Before there were refrigerators in every household families preserved their garden produce, milk and meat by fermenting them or what is commonly called in the food industry "cultured" foods. During fermentation, microorganisms, bacteria, yeast, or molds break down complex molecules into simpler substances changing the chemical makeup of the food and enhancing it's nutritive value. This process improves digestibility and absorption of nutrients. It also stimulates probiotic functions which benefit your gut health.

Sourdough bread, cheese, yogurt, beer, wine, sauerkraut, kimchi, sweet chili sauce, soy sauce, pickles and even chocolate are just a few of the fermented foods that we eat every day. Today many of these foods are processed chemically and pasteurized to extend the shelf life. In fact many believe that these microorganisms are bad for us, when in fact the presence of certain bacteria is essential to good health. It's important to our gut health to have REAL fermented foods back into our diets.

If all this is new to you, lets first start with some basic definitions. You'll see the word cultured food or fermented foods used interchangeably. There is a difference, fermented or sometimes called wild fermented is food that is processed using no starter culture. The bacteria, yeasts, or molds in the environment are used to break down the food. Cabbage is a good example, it has all the bacteria needed on and within it to begin breaking down or ferment into Sauerkraut. The term cultured means a starter like whey, yeast, bacteria or mold was introduced to
the food in order to aid in breaking it down.

More Information on Fermentation....Read More

Fermenting Methods
1. Dry Salting
Through osmosis, dry salting brings out moisture in the foods. The liquid combines with the salt to create a natural brine. Cheese making, and curing meat uses dry salting to preserve it. The Salt removes the moisture and sets up a protective barrier in which the development of beneficial bacteria will thrive and keep the harmful bacteria at bay.

2. Brining
Brining usually involves a salt water solution in which the food is submerged in order for the process to start.

3. Whey Fermenting
Whey is the watery liquid remaining after curds have formed in milk. If you make kefir you will have an ample supple of whey. In order for the bacteria to be alive the whey must not be heated above 110 degrees. This method is most useful in fruits, and vegetables where it minimizes the use of salt.

4. Using A Starter Culture
Starter cultures are desirable bacteria, yeast, or molds that are introduced into the food to start the fermentation process. This can give a jump start to your process.

5. Sprouting
Sprouting is an effective method for getting nutritional grains, seeds, and legumes into your diet. Numerous enzymes that aid digestion are produced during the germination process.

6. Soaking
Many nuts, like walnuts, pecans, almonds can not be sprouted. They can be soaked in salted water to improve digestion. After soaking they can be roasted at a low temperature to improve their taste.

What ever method you choose to process your food the bacteria both enrich and preserve the food. The process breaks down elements that are sometimes difficult to digest, such as gluten and sugar. The activities of these bacteria benefit digestion, increase the availability of vitamins, and promote the growth of healthy flora (bacterial balance) throughout the digestive tract. The bacteria help to counterbalance the presence of other potentially problematic bacteria in our digestive tract. The bacteria due to fermentation are often referred to as "friendly bacteria." It doesn't have to be complicated, you can take small steps and learn how to make kefir, pickles, or
Sauerkraut they all have great probiotic properties.

Sources:
Mastering Fermentation, By Mary Karlin
The Art of Fermentation, by Sandor Ellix Katz

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Fermented Foods

1/30/2015

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What Are Fermented Foods
Wine, beer and cider are fermented along with leavened bread and dairy products such as yogurt, kefir and some cheeses. Pickled vegetables can also be fermented. When fermentation occurs, the sugars and carbohydrates in a food convert into something else. For instance, juice turns into wine, grains turn into beer, carbohydrates turn into carbon dioxide to leaven bread and vegetable sugars become preservative organic acids.

Fermented Foods Aid In Digestion & Support The Immune System
Think of fermented food as a partially digested food. Many people have difficulty digesting the lactose in milk, this is a problem I have. When milk is fermented and becomes yogurt or kefir, the lactose is partially broken down so it becomes more digestible.

Lactic-acid fermented foods (such as dill pickles and sauerkraut) are rich in enzyme activity that aids in the breakdown of our food, helping us absorb the important nutrients we rely on to stay healthy. Fermented foods have been shown to support the beneficial bacteria in our digestive tract. In our antiseptic world with chlorinated water, antibiotics in our meat, our milk and our own bodies, and antibacterial everything, we could use some beneficial bacteria in our bodies.

When our digestion is functioning properly and we are absorbing all the nutrients we need, our immune system tends to be stronger, and better equipped to wage war against disease and illness. Fermented foods are not a cure all but I do believe they will help your digestive system and create a stronger immune system.

Incorporating Fermented Foods Into Your Diet
To receive the health benefits and the flavors of fermented foods, you don’t need to make an entire meal of them. Just a little bit will do. A spoonful of sauerkraut on your sausage offers benefits and adds flavor. So do a few sips of miso soup to begin a meal or a few pickles on a turkey sandwich. Kefir or natural ginger ail with your meal are a great way to get these added enzymes and probiotics.

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Ways To Use Whey

1/30/2015

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Many people think of whey as something to throw out, when in reality it is a superb ingredient (or food) in its own right.

Whey is the acidic by-product of naturally soured or cultured milk. There are several sources of whey that are easily available in the home kitchen:

Let raw milk sour and clabber. Strain using cheesecloth or a clean towel. Please note: this only works with raw milk; do not try this method with pasteurized milk.
Strain cultured yogurt using cheesecloth or a clean towel.
Strain cultured kefir using cheesecloth or a clean towel.
Strain cultured buttermilk using cheesecloth or a clean towel.

In all of these instances you will have a liquid that drains into a bowl. It is usually an opaque yellow. This is fresh whey. It can be stored for months in a refrigerator and used for many things. The health benefits of whey are many as it contains proteins, vitamins, minerals, and small amounts of carbohydrates (if there is lactose remaining after the culturing process).

Whey was once considered a food in its own right, with historical accounts in which people refer to drinking, cooking, or baking with whey. Here are a few ideas for you in case you have whey hanging around in your kitchen:

Use whey as a culture starter
The whey found in cultured foods like yogurt and kefir contain the active bacteria in these foods. In this way you can use a small amount of whey as a culture starter in vegetables, cultured beverages, and a host of other fermented foods.

Use whey to soak grains
If you are soaking whole grains like oatmeal or rice in order to reduce the anti-nutrients then you might want to consider adding a bit of whey. The acidity of the whey helps to break down hard-to-digest grains and introduces beneficial organisms that will help to make the grains easier to digest.

Use whey in baked goods
Many refer to whey as a “dough conditioner” in baked goods. That means that in baking breads or pastries the whey can create a better textured final product. This is especially helpful in baking with whole grain flours. Simply replace the water or milk product in your baked goods with whey.

Use whey in smoothies
You can replace the liquid in your smoothies with whey for a tangy, fortifying treat.

Use whey on the skin and hair
Some folks claim that whey has excellent toning qualities for the skin and hair. This makes sense in that whey contains cultured acids, vitamins, and minerals. You could try some on a cotton ball and apply to your face as a toning agent.

Whey can be added to pet food or animal food
Dogs, cats, and even chickens may enjoy the extra flavor of whey added to their regular feed!

Whatever you do, do not throw that whey away. It is an excellent food and preservation agent that has been prized over the centuries for its nutritive qualities.

Sources:
http://www.culturesforhealth.com

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You Are What You Digest

1/30/2015

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Your digestive track is vital to your health, you may be eating all the right foods but if your body is not absorbing them what good are they doing. We all suffer from digestive problems every once in a while but if you have more serious issues you need to take control of what you are eating. My tip to anyone having digestive issues is journal, write down what you had, and the time of day. Take good notes on how you feel this could lead to some excellent information that you and your doctor could use in helping you feel better.

Keeping a food journal is a simple idea, implementing it is a different issue. It has helped me figure out what my digestive system can and cannot tolerate. What I do is use my calendar feature on the computer, It only takes a few minutes and I can go back over the months and look at any patterns in my health.

My second tip is Probiotics, your digestive system needs the good bacteria to aid in proper digestion of foods. There was an article in Mother Earth Living, May/June 2014 issue that was excellent titled "13 Reasons to Love and Take probiotics".

The article was written by Michelle Schoffro Cook, Ph.D. who is the author of 60 Seconds to Slim and the Weekend Wonder Detox. She states,"There are many reasons we should stock up on these friendly bacteria- from digestive heath to neurological well-being and much, much more." Below are the 13 good reasons she state as to why you should take probiotics.

1. Assist with Weight Loss
Lactobacillus strains have been found to stabilize your blood sugar which will reduce your cravings. Probiotics show promise in the treatment of obesity according to the journal Internal and Emergency Medicine.
2.Treat Infections
Probiotics can be used to prevent and treat upper respirator tract and ear infections according to the Journal of Applied Microbiology.
3.Treat Ulcers and Gastritis
Ulcers have been linked to the bacteria Helicobacter pylori which causes inflammation of the stomach lining. Adding probiotics to the patients treatments improved the efficacy of the treatments.
4. Improved Symptoms of Depression
Studies have shown an association between depression and gastrointestinal inflammation. Treating the inflammation with probiotics along with vitamins B, D and omega-3 fatty acids, helped reduce the symptoms.
5. Improve Energy and Sugar Metabolism
Research published in the journal Gut Microbes found that probiotics helps the body use glucose (sugar) more efficiently.
6. Reduce Sinusitis and Nasal Congestion
Nasal congestion due to allergies may see an improvement when probiotics are added according to Osaka University School of Medicine.
7. Fight the Herpes Virus
Scientist at Sapienza University in Rome found the probiotic L. brevis showed significant antiviral activity against the herpes simplex type 2 virus.
8. Reduce Inflammation
Probiotics reduce inflammation, which is important since many diseases such as diabetes, cancer, heart disease and arthritis have been linked to chronic inflammation. For this reason alone should get you to take a look at probiotics.
9. Treat Celiac Disease
Celiac disease is an auto-immune disease triggered by gluten. The probiotic L.cases can be helpful in restoring normal microbe balance and intestinal lining structure. The tests have only been done in mice but may offer hope to celiac suffers if the results are similar in humans.
10. Improve Symptoms of Colitis
Colitis is inflammation of the large intestine. Probiotics along with antibiotic drugs are an effective treatment of recurrent diarrhea linked to colitis associated this with infection by the bacterium Clostridium difficile.
11. Improve Joint function
A study with 30 rheumatoid arthritis suffers saw improved joint function. The study was published in the Medical Science Monitor, from the University of Western Ontario, Canada.
12. Improve Breast Milk Nutrition
Women who took L.rhamnosus and B.lactis produced breast milk of higher nutritional quality, according to researchers at Finland's University of Turku.
13. Treat Neurological Disease
Free radicals have been linked to brain and nerve diseases. L.plantarum was shown to reduce chemicals linked with free radical damage.

Probiotis are available in many forms, pills, powder, yogurt, kefir, along with fermented foods. I recommend getting your probiotics from a natural source such as fermented foods like miso, sauerkraut or kefir. Yogurts may contain a FEW strains of probiotics, but if the product is heated (dried) or pasteurized the probiotics are destroyed. We make milk kefir using live grains which has worked for my stomach issues.

Below is how many live micro organisms per milliliters or (1/5 of a teaspoon) in milk kefir. There is nothing you can buy in the store that has as many live probiotics.

Microbial Composition of Kefir at the End of Fermentation [colony forming units/ml] **
Lactococci : 1,000,000,000
Leuconostocs : 100,000,000
Lactobacilli : 5,000,000
Yeast : 1,000,000
Acetobacter : 100,000

All of this is in 1/5 of a teaspoon, and I drink 1/2 cup with each meal. If you are interested in more information on kefir and how to make it go to the tab on kefir. We do sell it at the Farmer's Market so stop by and ask about it.

Sources;
Mother Earth Living, May/June 2014, 13 Reasons to Love Probiotics by Michelle Schoffro Cook, Ph.D
Dom's Kefir.com

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Fermented Bread And Gluten Sensitivity

1/30/2015

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There is now some evidence that not only what type of bread we eat but how it's prepared is critical in how the body absorbs the minerals and digests the gluten. Long before commercial bread producers began using yeast to quickly rise breads, traditional cultures would make slow-rise breads using fermented dough starters. The human body is much more able to digest this fermented bread, (sourdough bread), than it is the common white and wheat breads available today. For those who suffer from gluten intolerance or celiac disease, naturally fermented bread is surprisingly easy to digest. Now, several studies have also found true sourdough to be well tolerated by individuals sensitive to gluten. For those who suffer from gluten intolerance or celiac disease, this is a game changer.

The reason for this is all grains and legumes naturally contain phytic acid, an organic acid which blocks mineral absorption in the digestive tract. Because most commercial-scale breads and grains are not soaked or fermented prior to consumption, this phytic acid is not properly broken down, which can cause inflammation in the digestive system. This inflammation can damage the intestinal villi responsible for absorbing needed nutrients, which is believed to be the cause of gluten intolerance.

For those with gluten intolerance, soaking or fermenting gluten-based grains breaks down this difficult-to-digest plant protein. Two studies in Italy have found that "individuals with celiac disease who ate specially prepared sourdough wheat bread over the course of 60 days experienced no ill effects," writes Tasha Gerken in, "Celiacs Can Say Yes to Sourdough Bread."

Under normal circumstances, it's necessary for individuals with a gluten sensitivity to completely eliminate gluten from their diet. However, these two small studies involving sourdough bread give hope to the millions who believe they need to swear off gluten containing grains forever.

In my experience with whole grains, fermenting the flour is the only way to get a light high loaf. All of my bread is fermented, not only does it make it easier to handle being whole grain but it allows you the baker more freedom in their baking schedule. I use a very different way of making bread using a Biga and Soaker basically I soak the flour overnight or up to 3 days. If you are sensitive to gluten try my bread and see if you find it easier to digest.

Sources:
http://science.naturalnews.com
http://fyiliving.com
http://www.wholeliving.com
http://www.celiac.com

Natural News
How to properly prepare breads the traditional way to avoid gluten intolerance
March 31, 2012 by: Jonathan Benson

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Prebiotics and Probiotics You Need Both

1/30/2015

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More research is focusing on PREbiotics and the results are very exciting news, the hype around PRObiotics has shifted. Science tells us our “good gut bacteria” (probiotics) is not self-supporting and so to promote this beneficial bacteria, which is the best way to improve digestive health, we need foods that are PREbiotics. You basically need to feed your "good gut bacteria" in order for them to benefit you.

What are Probiotics?
You don't necessarily need probiotics — a type of "good" bacteria — to be healthy. However, these microorganisms may help with digestion and offer protection from harmful bacteria, just as the existing "good" bacteria in your body already do. You may take probiotic pills but we have found Kefir a super probiotic drink you can make yourself to be very good tasting and beneficial.

What are prebiotics?
The term refers to food ingredients that nourish pro-biotics. Typically they are fibers and certain sugars that we don’t digest or absorb, but that the good bacteria in our intestines feed on, thereby stimulating their growth and activity. The fermentation creates short chain fatty acids which can prevent pathogens (dangerous bacteria) from forming and clinging to the intestinal walls, where they can later form cancerous polyps. Prebiotics occur naturally in small amounts in many carbohydrate-rich foods-- whole grains, legumes, fruits and vegetables.

Whole Grains
Whole grains such as wheat, barley, and oatmeal, are rich in prebiotics, according to the Mayo Clinic. Whole grains, which haven't had their fiber and protein stripped during processing, help you feel satiated faster and offer greater nutritional benefits than refined varieties such as enriched flour and degerminated cornmeal. Aim for at least three 1 oz. whole grain servings each day.

Fruits
Berries, bananas and cherries are among the fruits that contain the highest level of prebiotics. The number of servings you need each day depends on how many calories you eat. For instance, young children and some older people only need about two servings of fruit per day because their diet is generally around 1,600 calories a day. Older children, teen girls and most adults need about three servings for a 2,200 calorie diet and teen boys and active men need about four servings, according to the 2005 Dietary Guidelines for Americans. One serving is equivalent to about one medium banana or about ½ cup of blueberries. Stick to fresh and frozen fruit over fruit juice and fruits canned in syrup to get the most nutritional value out of your fruit intake.

Vegetables
Vegetables such as chard, kale, artichokes, chicory, garlic, onions and leeks are rich in prebiotics, according to the Mayo Clinic. Your daily intake of these vegetables depends on your daily calorie intake, but it should range from about three to five servings per day. One serving is equivalent to about 1 cup of raw leafy vegetables or ½ cup of other types of vegetables, cooked or raw.

This is just one more reason to eat whole grains, your digestive system will thank you.

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Plant Your Digestive System

1/13/2015

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Kefir Grain Your stomach is not just a waste disposal system or plumbing that flows to your colon and out of your body. Your stomach and intestines are like a garden. They grow good bacteria and bad bacteria. Like a garden you want healthy plants (good bacteria) and few weeds (bad bacteria). Fermented foods are a rich source of probiotics, like kefir, yogurt, fermented bread, pickles, and the ginger bug all will provide your system probiotics to keep you healthy.

Probiotics are the good bacteria in your system, if your immune system is strong and you are eating properly the good bacteria or probiotics will thrive but that's not always the case.

So if you take probiotics on a regular basis to replenish your system there will be more of them in your system. Just like if you are planting plants in the garden there will be no room for the weeds to take hold. Your probiotics also need food just like the plants in your garden to grow strong and healthy. Prebiotics are food for the probiotics in your system, think of them as fertilizer for your system. Prebiotics are whole grains, whole fruits and vegetables.

Now if you are taking antibiotics it will wipe out all bacteria in your system much like if you put Round-Up on your garden. Nothing will be living in your system. So if you have taken antibiotics you need to replant your digestive system with good probiotics to keep your system healthy.

More information on Probiotics and Prebiotics....Read More

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The Art Of Fermentation

Fermented Foods

Ways To Use Whey

You Are What You Digest

Fermented Bread And Gluten Sensitivity

Prebiotics and Probiotics You Need Both

Plant Your Digestive System

Health & Nutrition

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