Lacto-fermented Sauerkraut

 Homemade Sauerkraut

I have been experimenting with making homemade sauerkraut for about seven years now, often with less than satisfactory results.  After years of cycling between the convenience of buying expensive jars of sauerkraut at the market and the frustration of trying to save money and make my own I finally found a recipe that hits the mark.

I discovered the recipe in Sally Fallon's wonderful cookbook "Nourishing Traditions."  I was so thrilled with the results of my first jar of sauerkraut that I now prefer homemade sauerkraut to my former favorite store bought variety.  Every time I see a 14-oz jar of sauerkraut selling for for $9.00 to $14.00 I am glad I know how to make my own.

SAUERKRAUT RECIPE - makes 1 quart

1 medium cabbage, cored and shredded

1 T. caraway seed

1 T. sea salt

4 T. whey

In a bowl, mix cabbage with caraway seeds, sea salt and whey.   Pound with a wooden pounder for about 10 minutes to release juices.  Place in a quart-sized, wide-mouth Mason jar and press down firmly with the pounder until the juices come to the top of the cabbage.  The top of the cabbage should be submerged at least 1-inch below the top of the jar. Cover tightly and keep at room temperature for about 3 days.  Transfer jars to cold storage or the refrigerator.  Flavor improves with age.

Carrisa One Year Later

June 2011

Hi Everybody.  Here is a a picture of Carrisa and I on a recent visit - one year later.  Carrisa has been eating whole unprocessed foods for one year.  She has been following the principles of the Weston A. Price Foundation as explained by Sally Fallon in her book "Nourishing Traditions" for one year.  Carrisa shops local, buys organic, and cooks her own food while she works and goes to college.  Cooking her own food is not always an easy or convenient thing to do - but it certainly is worth the extra effort.   Carrisa has lost 50 pounds and has not deprived herself or dieted for one day.

Carrisa is a success story and I am very proud of her.

Blueberry Superfood Smoothie

Lately I have been making a superfood smoothie in the morning for breakfast.

LISA'S SUPERFOOD SMOOTHIE

1 c. raw milk kefir
1/2 c. filtered water
1/2 c. wild blueberries frozen
1 egg yolk
2 scoops of your favorite green powder
1 t. maca
1 small sliver of fresh ginger
stevia to taste

I put all of the ingredients in my Vita-Mix and blend until smooth.  It tastes super good.

Carrisa's Chunky Veggie Pasta Sauce

Carrisa's Chunky Veggie Pasta

This recipe and photo just arrived from Carrisa in Salt Lake City.  The recipe is loaded with tomatoes.  So all of you tomato lovers out there - go for it!   Those of you that are looking for a vegetarian pasta dish can omit the ground beef.  Thank you Carrisa for sharing this yummy recipe with us!

CARRISA'S CHUNKY VEGGIE PASTA

2 T. butter
2 T. olive oil
1 large yellow onion, chopped
2 cloves garlic, smashed
1 lb ground beef -optional
2-4 c. water (just to cover)
1 large 28 oz. can peeled tomatoes, cut into chunks (add juice)
1 small 6 oz. can tomato paste
2 T. balsamic vinegar
1 red bell pepper, diced really small
2 carrots cut into quarters and sliced
3 small zucchini cut into quarters and sliced
dash of crushed red pepper
sea salt and pepper to taste

In a ceramic cast iron pan saute onion and garlic in butter and olive oil over a medium heat.  Add 1 lb. of ground beef and continue cooking until the meat is done.  Add remaining ingredients.  Bring to boil, reduce heat, cover, and simmer until carrots and zucchini are tender.

Carrisa serves her chunky veggie sauce over brown rice pasta.

Crock Pot Beef Stew

Beef Stew

On a blustery spring day what could be better than a slow-cooked beef stew simmering in the crock pot.

CROCK POT BEEF STEW

Bacon fat or lard
Arrowroot powder
Sea salt
3 lbs. grass-fed stew meat
1 onion sliced
2 c. Tomato Sauce or Mock Tomato Sauce
a splash of organic red wine
Freshly snipped thyme
8 carrots cut into chunks
1 rutabaga cut into cubes

Bacon fat is nice for browning chunks of beef.  It doesn't smoke, it doesn't scorch, and it remains stable at high temperatures.

Put arrowroot powder with a bit of sea salt in a zip lock bag and coat beef chunks.  Place beef chunks, a few at a time, in the pan of hot bacon fat and sear the meat.  Searing the meat helps keep it moist and juicy.

Put the browned meat, sliced onion and tomato sauce in a large crock pot with about 1- 2 c.  water or stock.  (The amount of liquid depends on how thick you want the stew to be) Deglaze the pan with a splash or two of red wine and scrape into the crock pot.  Add fresh snipped thyme or dried thyme.  Set the crock pot on a low setting and let the it cook for 2 - 3 hours.

After it has simmered for 2 - 3 hours add carrot and rutabaga chunks and simmer for 1 to 2 more hours.

NOTE ON TOMATOES

While I eschew tomatoes of all kinds out of season, (I think Styrofoam might taste better), I do enjoy fresh tomatoes when they are in season, especially homegrown heirloom varieties.  Those who are sensitive to tomato sauce, like I am, will want to keep a few jars of mock tomato sauce handy.  Mock tomato sauce is a velvety blend of winter squash, onion, carrot, celery, and beet root.  Mock tomato sauce makes an excellent substitute for tomato sauce and I use it in a variety of soups, stews, enchiladas, and pasta dishes.  I particularly like it in lentil soup.  One of these days I should get around to posting how to make mock tomato sauce.

Sourdough Buckwheat Pancakes

Sourdough Buckwheat Pancakes

Carrisa and I developed this recipe for delicious sourdough buckwheat pancakes this summer while we were together. Buckwheat pancakes are our favorite weekend breakfast food.  I always make a big batch and freeze the left-overs by wrapping them in parchment paper and placing them in a freezer zip-lock bag.  When I am ready to use them I put the pancakes on a steamer rack and warm them over the stove for an instant mid-week breakfast treat.

Although I have tried many versions of buckwheat pancakes over the years - this recipe is our favorite.

SOURDOUGH BUCKWHEAT PANCAKES

2 c. buckwheat grouts
1 c. oatmeal (I use gluten free)
yoghurt mixed with warm water to make 3 c.
8 egg whites, beaten until stiff peaks form
a good pinch of sea salt
4 whole eggs

The day before you plan to make pancakes grind the buckwheat grouts and oats in a coffee grinder or seed mill into a fine flour.  Mix the freshly ground flour with a yoghurt and warm water mixture.  Stir well.  Cover and set in a warm place for 12 - 24 hours.

In the morning beat the egg whites with a few pinches of sea salt until stiff peaks form.  Fold egg whites into the flour mixture.  Beat 4 whole eggs and stir into the flour mixture.

Cook the pancakes, (1/3 c. of batter for one pancake), on a buttered cast iron skillet or pancake griddle over a medium heat.

Top with your favorite topping.  I experiment with different toppings.  Right now I like coconut butter which is a blend of coconut oil and coconut solids.  It is smooth, creamy, and slightly sweet.  I also like pecan butter or regular grass-fed raw butter on my pancakes.

Royal Wedding Sweets

Buttermilk Scones with Clotted Cream and Strawberry Jam

Carrisa phoned to give me a heads up on her Royal Wedding plans.  She made delicious looking buttermilk scones, homemade clotted cream and strawberry jam.  She served these with a delicious brunch of scrambled eggs, bacon, and a fresh organic fruit salad.

The recipe Carrisa used today is an adaptation of buttermilk biscuits from Sally Fallon's cookbook "Nourishing Traditions."  In case you are wondering Carrisa and I sprout or sour our grains to neutralize enzyme-inhibitors and anti-nutrient factors.  The soured and sprouted grains makes the nutrients in the grain more bio-available and it is because allergies and sensitivities to grains are becoming increasingly widespread.  People who are sensitive to grains often tolerate them better when they have been soaked, sprouted or fermented.  Grains prepared this way are beneficial for everybody - whether you think you are sensitive to grains or not - because they are easier to digest and more nutritious.

Buttermilk Scones

3 1/2 c. freshly ground spelt, kamut or whole wheat flour
1 c. buttermilk
4 T. melted butter
2 T. rapadura sugar
1 1/2 t. sea salt
2 t. baking soda
unbleached white flour

Mix the flour with buttermilk to form a thick dough.  Cover and leave in a warm place for 12 - 24 hours. Carrisa started her dough yesterday.  Place the dough in a food processor and process for several minutes to knead it.  Blend in the remaining ingredients.  Remove the dough and place on a well-floured pastry cloth or board and sprinkle with unbleached white flour to prevent any sticking.  Cut into biscuits with a glass and place on a buttered baking sheet.  Bake at 350 degrees for about 40 minutes.  Carrisa said that she found that 25 minutes was more like it.  So be sure to check frequently so that you don't over bake them.

Devonshire Cream (Clotted Cream)

Makes about 1 1/2 c.

5 - 6 oz. organic cream cheese
1 c. whipping cream
1 t. pure vanilla extract
2 T. sweetener
zest of lemon

If using cream cheese make certain it is room temperature.  Place all ingredients in a large bowl and beat until the mixture holds its shape and looks like softly whipped cream.  Use right away or cover and refrigerate until serving time.