Raw Culture The healing art of raw cultured foods 8 recipes & resource guide
Authored by certified Gourmet Raw Food Chef and Instructor Instructor Michael Miller
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Table of contents Chapter 1/ Intro •
What are cultured foods, Amazing benefits, brief background
Chapter 2 /Getting started •
Essential tips for starting out
Chapter 3/ Beverages • •
Rejuvalac Kombucha Tea
Chapter 4/ Cultured Dairy alternatives • •
Fiesta cashew cheese Coconut yogurt
Chapter 5/ Cultured Vegetables • •
Sauerkraut Sweet & spicy Kimchi
Chapter 6/ Breads and Crackers • •
Italian cultured flat bread Cultured curry crackers
Chapter 7/ Resource guide •
Where to find the essential tools for the raw food lifestyle
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Chapter 1 Intro So what are cultured foods? What are the benefits of consuming them? And how do I make them a part of my life to? The answers to these questions along with some delicious recipes, helpful tips and tricks, and an essential tools resource guide are all included for you here.
What are cultured “fermented” foods? Cultured foods are foods that have been naturally preserved by the process of fermentation which is basically the conversion of sugars into ethanol. During this process, healthy bacteria such as Lactobacillus convert sugars into lactic acid which helps break down and predigest foods. Lactic acid also creates an acidic environment that protects against harmful microorganisms that cause food-born illnesses.
A brief background of cultured foods Throughout history, many of the world’s strongest and healthiest nations have thrived off the addition of cultured foods to their diets. Until a little over 100 years ago the scientific explanation for the benefits of cultured foods remained a mystery. In the early part of the 20th century, Elie Metchnikoff, a Russian scientist, made the discovery that lactoballius bulgaricus, a strain of living bacteria found in a Bulgarian fermented milk beverage had a positive effect on the gut flora of peasants who drank it. He found that the toxic microbial "bad bacteria" decreased after consumption of the beverage. Cultured foods play a vital role in maintaining proper intestinal health. In our present day we know this good bacteria as “probiotics”. The term "probiotics" comes from the Greek words "pro" meaning in favor and "biotic" meaning life. They are classified as living organisms and may be beneficial to the body by helping balance the level of microflora in the gut.
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Chapter 2 Getting started When you are ready to begin making your own cultured foods there are some key principles you must always remember. These principles should be strictly followed and are meant to ensure the quality and safety of the foods being produced. 1. Always store anything you make in glass. o Never ever use plastic or any type of metal to culture foods in. Plastic can leach out toxins over time into food. Metal will begin to corrode and rust. 2. Make sure everything is very clean and sanitary. o By doing this you will eliminate the chance of any mold or other harmful bacteria growth. o Use food grade hydrogen peroxide to disinfect and sterilize jars and equipment. 3. Use fresh, organic, quality ingredients. o When spending the time to prepare cultured foods you want to ensure the best taste and nutrition. o Try to shop at your local farmers market to ensure freshness and to support your local community. 4. Patience, Patience, Patience! o Remember, the culturing “fermenting� process takes time, up to a month depending on your recipe and desired flavor.
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Chapter 3 Cultured Beverages The easiest way to benefit from cultured foods on a daily basis is to make large batches of liquid recipes. These do take some time to prepare, but once you see and feel the benefits you are sure to make it part of your routine.
Rejuvelac
Rejuvalac is a lightly fermented beverage made from some form of sprouted grains, most commonly wheat. It has a slight taste of lemon that can take a bit of getting used to at first, but provides a rich load of probiotic bacteria. It is perfect to use in fruit smoothiess due to the sweetness of the fruit completely covering the taste of the rejuvalac, something I personally do on daily basis
Ingredients • •
2 cups organic wheat or Kamut berries o Kamut berries are ancient Egyptian whe wheat grains 4 liters of filtered water
Instructions •
Pour the Kamut berries into the glass mason jar and fill with water until berries are completely covered. Let the grains soak overnight to absorb water and begin to germinate (meaning getting ready to sprout). Page | 5
• Berries should now be plump and nearly doubled in size. Rinse berries with water and store them at a 45 degree angle as shown in picture.
• Repeat this process twice a day until berries begin to sprout a white tail about ¼ to ½ inch long.
• Divide sprouted Kamut berries into 1 large vessel, fill with filtered water, water and cover with lid or plastic wrap. wrap • Put into a warm dark location locati and let ferment for 36 hours (The warmer the environment, the faster fermentation process). • Store finished rejuvalac in glass jars in frig for up to a month. • The same berries may be used for a second batch, but only ferment for 24 hours if reused.
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Kombucha Tea.
Photo by artsdio
Kombucha tea is a fermented beverage that originated in Asia around 200 BC. It is also referred to as mushroom tea due to the mushroom like SCOBY (symbiotic colony of culture and yeast) that forms in the brewing process. It has been used in small quantities as a digestive igestive aid and medicinal medicine in Asia for thousands of years, but recently has gained popularity as a daily consumed health tonic. It contains a high amount of probiotic bacteria, but does contain caffeine and refined sugar. When brewed correctly, the SCOBY will consume all the sugar and convert rt it into beneficial bacteria. It is best consumed in small quantities.
Ingredients and supplies • • • • • • • •
1 cup organic unbleached cane sugar 4-6 6 green or black tea bags 1 cup kombucha starter liquid or SCOBY starter 1 gallon glass brewing vessel (sun tea jar) ¾ gallon filtered iltered water tea kettle cloth cover rubber band
Instructions • •
Fill gallon glass vessel ¾ full and pour into a large cooking pot. Bring water to a boil and add tea bags for 5 5-7 minutes, then remove.
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• • • •
Add sugar and stir with wooden utensil till completely dissolved and let water cool to room temp. Transfer the sugar tea to the 1 gallon glass vessel and add Kombucha starter and SCOBY. Cover with cloth and secure with the rubber ban band. Set in a warm dark location and let ferment for 21 to 28 days.
• After 20 days, SCOBY should be formed completely around top of the surface. • Remove the SCOBY and place in fresh water to rinse off. Brew another batch of sugar tea to begin second batch of kombucha and place SCOBY in when cooled to room temp. You may also dehydrate your SCOBY and store in fridge or a cool dark place. Photo by justann
• Transfer your kombucha into separate bottles or mason jars that can be sealed air tight as seen in picture. Add fresh fruit juice or chopped fruit for added flavor if desired. Seal and let fermentation continue for 3 to 30 days, checking every 3 to 5 days to your desired taste is met and to release carbonation that will build up and explode bottle if left to long. I learned that the hard way! •
Store in glass mason jars in frig for up to 1 month.
Photo by indroid
Note •
You may add additional flavorings to your finished kombucha by simply adding fresh juice or cut fruit. F you add fruit juice to kombucha can be consumed right away, but when using cut pieces of fruit it is best to soak for 2 2-3 3 days in kombucha to get maxim maximum flavor.
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Chapter 4 Cultured Dairy Alternatives From yogurt to kefir to sour cream to the countless varieties of cheese, cultured dairy products have been consumed around the world for thousands of years. If these products have been around so long, then what’s the problem? Here’s the thing, before the invention of pasteurization (the heating of foods to kill bacteria) all cultured and non non-cultured dairy products were Raw! Pasteurization asteurization does not only kill harmful bacteria but all the essential good bacteria that we need for good digestion and a strong immunity system. For those who enjoy dairy dairy-based based yogurt and cheeses but suffer from the harsh side effects of lacto-intolerance, intolerance, fear no longer! There are p plenty of plant--based fats that take the place of dairy in many delicious recipes.
Creamy Coconut Yogurt
Coconut yogurt is fresh, raw, and packed full of essential fatty acids along with tons of beneficial probiotic bacteria. It is a wonderful re replacement placement for the store bought style that is often filled with additives, hormones, antibiotics, and artificial flavors.
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Ingredients • •
2 young Thai coconuts 1 pack kefir starter kit
Instructions •
To open the coconuts safely, either use a cleaver or large knife. First shave the husk off the husk down to expose the hard shell. While coconut is still on its side, use the heal of the knife to break through shell. Once in, tap the top of the knife until it is half way through. Turn coconut u upright pright and remove the top of shell.
•
Pour out coconut water into a high speed blender blender.. Scrape the meat out with a spoon or coconut buddy and add to blender. Blend untill smooth, then add the Kefir stater and continue to blend.
•
Pour into a glass jar that can be sealed. Place a loose lid or cloth with rubber band to seal on top allowing air flow.
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• • •
Cover with cloth to keep any insects out, and place in a warm dark location for 24-72 72 hours depending on your desired taste. Serve with fresh or frozen fruit, use in smoothies, or just enjoy alone. alone Store in frig and consume within 2-3 weeks. If left for longer period of time, sour flavor will become extremely strong.
Fiesta Cashew Cheese
Raw nut or seed cheeses are not only a grea greatt alternative to the harmful ingredients found in pasteurized dairy cheese cheese,, but are packed full of essential nutrients, probitics and absolutely delicious!
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Ingredients • • • • • • • • • •
1 cup cashews,, soaked in water 4 4-6 hours o Soaking nuts and seeds removes enzyme inhibitors tors and softens texture 1 red bell pepper, deseeded and chopped ¼ medium onion 2 tablespoons lemon juice ((1-2 lemons, juiced) 1 teaspoon sea salt ¼ to ½ Body Ecology kefir starter pack 1 teaspoon paprika 1 teaspoon cumin ½ teaspoon chili powder Water to thin to desired consistency
Instructions
• In a high speed blender, combine all ingredients until smooth.
• Transfer into a small glass mason jar and place lid on loosely or cloth sealed by rubber band to have air flow while preventing insects from entering.
• Place in a cool dark area for 24-48 hours depending on desired taste. •
Store in frig and enjoy within 5--7 days.
Note •
For those with nut allergies, use equal parts of sunflower seeds in place of cashews.
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Chapter 5 Cultured Vegetables As for raw cultured foods, vegetables seem to be the most commonly consumed and widely excepted throughout ughout the world because they are easy to produce and very inexpensive. The key to successfully culturing vegetables is to make sure they are submerged in some kind of liquid know as a “brine” con containing taining lactic acid which will does not need to be added, but will develop naturally through the fermentation process. If vegetables or any type of produce are exposed to direct air for any an extended period of time, harmful mold can being to grow. Although gh fermented foods are very safe if done right, ht, If you do see any mold or even suspect it, it is best to dispose of the whole batch of whatever you are making right away.
Sauerkraut
Ingredients • • • • • •
½ head of purple or green cabbage o (purple will make a bright pink kraut) 1 granny smith apple 2 large carrots 2 stalks celery ½ white onion, finely sliced 1 teaspoon salt Page | 13
Instructions • •
First, save 1 piece of the outer shell of cabbage and set aside. If using a food processor, insert the sshredder hredder blade and proceed to shred all produce. Place all shredded produce into a large mixing bowl and add salt.
• With clean hands, add Body Ecology Culture Starter and message until the vegetables begin to release liquid. Should take 10-15 minutes. • Transfer the mixture into a glass mason jars and pack down firmly until most of liquid rises above the vegetables.
•
Place the cabbage leaf that was set aside on top of the shredded mixture and press down firmly.
• Seal jar and place in a dark area for 3-7 3 days. Let ferment until desired taste is met. • Store in frig and enjoy within 1 month. Fermentation will slow down greatly due to temperature change.
Sweet n Spicy Kimchi Page | 14
Kimchi is an ancient fermented Korean side dish that over time has gained popularity throughout the world. It is commonly made with Napa cabbage, age, garlic, onion, Korean chili powder, and fish sauce (a fermented fish condiment). This sweet & spicy kimchi is raw, vegan, and delicious! It’s best consumed in small quantities as a side dish and digestive aid. Ingredients • • • • • • •
1 Napa apa cabbage, chopped 4 large or 8 small Medjool djool dates 1 bunch green onion cut into 2inch pieces 4 cloves garlic pressed, finely chopped 2 teaspoon pink Himalayan or sea salt 1 tablespoons Korean ground red chili pepper ¼ to ½ Body Ecology Culture starter pack
Instructions
• Roughly chop the cabbage and place lace it in a bowl. Add salt to chopped cabbage and massage ssage until liquid begins to release. • Add dates, chili powder, garlic, Culture Starter, Starter and cabbage juice to high speed blender. Blend till completely smooth.
•
Add chopped green
onions to cabbage Page | 15
and coat heavily ly with chili/date paste.
•
Pack mixture into mason jars until liquid rises above vegetables.
• Place the cabbage leaf that was set aside on top of mixture and press down firmly.
• Seal jar and place in a dark area for 3 to 7 days. Let ferment until desired taste is met. Always use caution when opening jar to avoid overflow of brine. • Store in fridge and enjoy within 1 month.
Chapter 6 Breads & Crackers When most people think of cultured foods, bread is not the first thing that comes to mind. In reality, fermentation has a hug huge role in the process rocess of baking, without it there would be no such thing as sour dough. The reason why most breads are unhealthy is due to the cheap, hybridized, nutrient stripped, chemical laden ingredients that are used. Even so so-called called whole grain breads are packed with additives and preservatives that should never be consumed.
Italian cultured flat Bread
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Italian cultured flat b bread is a great way to enjoy bread without consuming numerous chemicals, preservatives, and additives in typical store bought breads. Sprouting and culturing grains is an excellent way to enhance nutrient levels and decrease gluten content which increases digestibility. Ingredients • • • • • • •
2 cups wheat berries, sprouted 2 tablespoons olive oil 2 large cloves garlic or 4 small cloves 2 tablespoons sundried tomato powder or ¼ cup sundried tomatoes 15 leaves fresh basil 1 teaspoon salt ¼ to ½ Body Ecology Culture starter pack
Instructions •
In a food processor with ss-blade inserted, place the garlic and olive oil and process until garlic is finely chopped.
• Add the sprouted Kamut amut berries, ber salt, and Culture Starter and continue to process until dough ball forms. If mixture seems to dry, stream ream in a small amount of water or more olive oil.
• Spread mixture with spatchual ual or use an ice cream
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•
• • •
shape desired esired bread shapes and place on non-stick dehydrator sheets. Dehydrate at 130-150 150 degrees for 4 4-6 6 hours, or in oven at lowest temp for 30 minutes. Sprouted grains can be exposed to higher temperatures than fruits and vegetables without enzyme and n nutrient loss. Flip bread onto mesh screen and continue to dehydrate for another 4-6 4 hour. Bread should be firm on the outside while staying moist within. Store in fridge in an airtight container and enjoy within 1 month month.
Note •
This savory bread works gre great for any type of veggie sandwich or goes great with a plate of raw zucchini pasta.
Cultured Curry Flax Crackers
Cultured curry flax crack crackers are packed full of omega3 fatty acids, fiber and probiotics. They are gluten free and a great replacement for typical store bought crackers which can be very processed and nutrient deficient.
Ingredients • • •
2 cups flax seeds, ground 2 cups flax seeds, soaked in 4 cups water for 8-12 (will form a gel) 2 cups sour kraut or 1 pack Body Ecology Cultured starter pack Page | 18
• • • •
1 tablespoon garlic, finely chopped or pressed ¼ cup sundried tomato powder ¼ cup curry powder 2 teaspoons salt
Instructions
• Begin by soaking the the 2 cups of whole flax seeds in 4 cups water. Best done over night to ensure maximum absorption. • In a food processor, place sour kraut, garlic and sea salt and processor till smooth.
• In a large mixing bowl, transfer the sour kraut mixture and add the flax gel, ground flax and mix still well combined • Spread about 2 to ½ cups of the mixture on to non stick dehydrator sheets and shape into in a large square. • Score the crackers to desired size, (36 recommended).
• Dehydrate for 12 hours. • Flip on to mesh screen and continue to dehydrate until they are completely dry and crisp. • Store in an air tight container for 1 month at room temp or in frig or freezer for up to 6 months.
Chapter 7 Page | 19
Resource Guide When first beginning you journey into the world of raw food cuisine, it can be challenging to locate the essential tools needed. Here is a complete list of clickable resources for all your raw food needs!
The TurboBlend VS makes juice, blends beautifully, grinds nuts for nut butter, chops vegetables, makes frozen fruit desserts and can even warm food to just the right temperature. The powerful motor combined with stainless steel blades and a specially designed container enables this appliance to perform dozens of difficult kitchen tasks in a matter of minutes--with minutes no need for any attachments. The Vitamix machine ruptures the cell walls of raw foods to make the enzymes more bioavailable. Valuable life-giving giving nutrients locked inside the pulp, peels and seeds of fruits and vegetables cannot be absorbed as easily when these foods are simply chewed. When fresh, whole foods are taken down to the cellular level by the Vitamix, the nutrients be become come readily available to nourish your body. Breaking the food into microscopic particles also releases more flavor, so your raw food meals are not only more nutritious, but also very delicious when made in the TurboBlend VS.
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Dehydrating doesn't subject foods to high temperatures associated with traditional canning methods. For safety reasons, low-acid acid foods are heated to temperatures of 240F degrees in a pressure canner. High-acid acid produce reaches a temperature of 212F in a water-bath bath canner. When a raw food is heated to an internal temperature of 120F or higher, much of its nutritional value is lost, especially enzymes. Canning also leaches out water soluble vitamins and minerals, which further depletes the healthful qualities of raw-living living foods. foods Excalibur food dehydrators give the consumer complete assurance that vital enzymes and nutrients will not be lost during the process. process All your favorite cooked foods that cause the body harm and discomfort can now be transformed into super nutritious raw recipes. Make sprouted breads, chips, crackers, pizza crust, and much more!
Whether you desire to make the most delicious raw food recipe, or just want to preserve an over stock of fruits and vegetables, An Excalibur dehydrator is an essential tool in any raw food kitchen!
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With the confusing array of supplements, health foods and fads out in the marketplace today, Body Ecology offers a back-to-basics basics approach to restoring health and vitality. The straightforward necessities provided are all geared to one fundamental law of nature: the fact that our digestive systems are intimately linked to our immune, endocrine, circulatory and an central nervous systems. Profoundly affecting all these interlocking systems is an amazing world of benevolent bacteria: the microscopic "good guys" that must be present in your intestines for you to be healthy. Our products are all specifically designed to help you cultivate, nourish, cleanse and repair this abundant inner ecosystem (hence the name Body Ecology). To truly obtain the optimum benefits from cultured foods it is essential to get a powerful starter culture to begin the process. Body Ecology cculture ulture starters are easy to use and provide the strongest beneficial bacteria “probiotics “probiotics� that strengthen your immune system, help clear skin problems restore your inner ecosystem Provide great support for weight loss! There are tons of delicious recipes, like the ones in this book, to help you easily make cultured foods a part of your daily life.
Click her here to start your journey y to better health
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THE MAC EDGE The razor sharp blades of stain resistant MAC knives are harder than most stainless steel knives on the market, but not to the point where they are impossible to sharpen. By making the knives with a hardness between 58 and 60 degrees Rockwell C, the knives can be sharpened with the characteristic "MAC edge" . The MAC edge allows straighter and thinner slicing than the traditional European V-shaped edge, and is far more versatile than the single beveled Japanese KATABA edge.
STAY SHARP LONGER All western models of MAC knives have blades made of rust resistant high-carbon Chrome Molybdenum Vanadium alloy, with Tungsten added for selected models to increase hardness even further. Extreme care is taken to keep down the temperature of the metal during the grinding and sharpening process, thereby optimizing the hardness of the finished blade. Every stain resistant blade is carefully hand-sharpened by professional knife smiths from the renowned Seki region in Japan. Quality materials combined with the best of craftsmanship produce a blade that can retain its sharpness several times longer than other leading knife brands.
THINNER BLADES The high quality blades are thinner than other brands which allows them to slice effortless through almost anything without getting lodged or breaking the slice.
SUPERIOR ERGONOMIC DESIGN Ergonomic design of both blade and handle developed since 1964 in close cooperation with the professional people that use the knives. Mac provides a knife for every cooking task, all razor sharp and perfectly balanced.
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For those wanting an alternative to metal knives, ceramic is a great option!
Stunning High Gloss Finish Miyako ceramic knives feature a stunning high-gloss finish. The glossy ceramic blade is not only aesthetically pleasing; it also enhances the anti-bacterial properties by preventing foods from sticking to the blade. The high-gloss finish also prevents staining and allows for easy cleaning. Precisely Honed Cutting Edge Extensive testing and several revisions later, this blade finally received the Miyako stamp of approval.. The cutting edge has been honed to offer the sharpest and most durable we can offer. Super Soft Ultra-Comfort Handle All Miyako ceramic knives feature an ultra-comfort grip. The handle is super soft to the touch (you have to touch it to believe it!). The ergonomic handle feels natural and balanced in your hands even for the novice user. Extra Hard Ceramic Ceramic material all come from similar raw materials, but that is where the similarities end. Miyako Ceramics uses zirconium oxide with grain sizes less than 0.6 Âľm. When these tiny ceramic grains are heated and pressed together, the result is a material that is denser and harder than other ceramic knives in the industry. We press the ceramic material to pressures upwards of 300 tons, creating a blade that approaches the hardness of diamonds. The denser and harder the blade the better its durability and edge retention.
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