пятница, 23 августа 2013 г.

How to make your own probiotics

How to make your own probiotics

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Do you think fermenting your own yogurt feels too much like a science experience? The good news is it is easier than you think. A few simple ingredients and you will find yourself saving lots of money and improving your digestion!



Coconut Milk Kefir Recipe and Wild Blueberry Kefir Drink


Exclusive recipe developed by www.JulieDaniluk.com


A delicious drink made by fermenting coconut milk in milk kefir grains for a short period of time. This is rich in many strains of healthy probiotic bacteria and yeast.


Ingredients



To make a blueberry kefir shake:


  • 1 cup of blueberries (frozen is fine)
  • 2 tsp hemp hearts
  • Optional: 1 tsp of sweetener i.e. coconut nectar or date paste (do not use honey as it will kill the culture)

Instructions


  1. Shake up the coconut milk until well mixed. If it is solid, blend in a blender. Place the milk kefir grains or powder and coconut milk in a 2 liter (half gallon) glass mason jar.
  2. Cover lightly (I use cheesecloth) and leave at room temp (70-75 degrees) for at least 12 hours.
  3. After 12 hours, start tasting the kefir until it reaches desired level of fermentation. It should taste tangy and tart with a slight lemon flavour.
  4. Strain out the milk kefir grains and add new coconut milk to repeat the process.
  5. Store the fermented coconut milk kefir in the refrigerator until consumed.
  6. You can sweeten it with extra coconut nectar, dates or fruit of choice. Suggested recipe for a blueberry kefir drink: Add once cup of fruit i.e. blueberries to 1 cup of kefir and blend in a blender to create a great tasting fruit kefir drink. Bonus protein option: add 2 tbsp of hemp hearts or other protein powder to the blueberry kefir drink for a balanced breakfast drink.

Will keep for up to 7 days in the fridge. Makes 4 cups


Pretty Purple Sauerkraut


Sauerkraut is sour because of lacto-fermentation, a process in which probiotic bacteria break down the cabbage. A serving of sauerkraut gives you a powerful dose of these healthy probiotics, which aid digestion, and research has found raw sauerkraut prevents cancer cells from forming. It contains sulfur-containing compounds known as glucosinolates, which help the liver eliminate excess estrogen and xenoestrogen. I use purple cabbage because it also contains anthocyanins, a powerful antioxidant.


Ingredients


  • 5 lbs purple cabbage (1 large head)
  • 3 Tbsp pickling salt

Pptional boosters


  • 2 tsp dill or cumin seeds
  • 2 tsp whole coriander seeds
  • 2 whole cloves or 1/8 tsp ground clove
  • 1 tsp ground ginger
  • 2 bay leaves, crumbled
  • 4 cloves garlic, halved

Instructions


  1. Discard any damaged outer leaves of the cabbage. Quarter the cabbage and remove the hard core. Finely slice the cabbage by hand or with a food processor.
  2. Scald four 4-cup wide-mouthed Mason jars in boiling water. Meanwhile, combine cabbage, salt and any boosters in a large bowl until evenly coated (this helps to express the water faster).
  3. Divide the cabbage among the jars, tamping firmly with a wooden utensil to remove any hidden air pockets and to bruise the cabbage, making it release juice. Cover each jar with a coffee filter or cheesecloth secured by a rubber band. Let it sit for 2 hours to allow the salt to draw out water from the cabbage. Every 30 minutes, tamp down the cabbage to help draw out the liquid and submerge the cabbage in the brine.
  4. After 2 hours, if you still don’t have enough natural brine, dissolve 1 teaspoon pickling salt in 1 cup of filtered water, and pour over the cabbage. When it’s fully submerged, replace the coffee filter with a small sterile saucer that fits just inside the top of the jar so it rests directly on the submerged cabbage. Add a weight, such as a water-filled 1/2-cup Mason jar, to keep the saucer under the brine.
  5. Cover the jars with a clean dishcloth to keep out dust and insects. Place the jars out of the way, at room temperature for 3 to 4 weeks. Check them daily to skim off any scum that may build up on the top, and top with more brine if necessary. Replace the dishcloth with a clean one each time you remove scum buildup.

Makes 4 quarts (16 cups).


Note: It’s very important that the cabbage stays submerged in the brine as it ferments so mold doesn’t form. After the fermentation is complete, store the jars in the fridge.


Did you know you can reuse your pickle brine to DIY pickles for a dollar a jar!


Ingredients


  • 1 ''used" jar of pickles with brine reserved
  • 1 Tbsp apple cider vinegar
  • 6 extra small English or pickling cucumbers or 1 1/2 cups of other vegetables (zucchini, beans, garlic)

Optional additions:


  • 2 cloves garlic, chopped into pieces
  • 1 tsp dried dill weed
  • 1 tsp mustard seed
  • 1/2 tsp sea salt in up to 1/2 cup water

Instructions


  1. Extend the existing pickle brine by adding salt and vinegar and garlic, dill or mustard if using. Make sure all the salt has dissolved into ½ cup of filtered water if needed.
  2. Slice your vegetables of choice into coins or spears (sliced veggies pickle faster and fit well in a jar). If using green beans, simply tip both ends. Tightly pack the veggies into the brine water. Make sure the brine covers the veggies to prevent mold. Place the jar in your fridge covered with a cloth and brine for 1 to 2 weeks before eating. If too salty for your personal taste, simply rinse veggies quickly to reduce salt before eating.

These recipes are reprinted with permission of Harper Collins from Julie’s new book Hot Detox, which provides an easy and delicious way to cleanse.

Kombucha provided by Tonica Kombucha



Original article and pictures take www.marilyn.ca site

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