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ALSOBYDONNASCHWENKCulturedFoodforLife:HowtoMakeandServeDelicious
ProbioticFoodsforBetterHealthandWellnessTheabovebookisavailableatyourlocalbookstore,ormaybeorderedbyvisiting:
HayHouseUSA:www.hayhouse.com®HayHouseAustralia:www.hayhouse.com.au
HayHouseUK:www.hayhouse.co.ukHayHouseIndia:www.hayhouse.co.in
Copyright©2015byDonnaSchwenk
PublishedanddistributedintheUnitedStatesby:HayHouse,Inc.:www.hayhouse.com®
• Published and distributed in Australia by: Hay House Australia Pty. Ltd.:www.hayhouse.com.au • Published and distributed in the United Kingdom by: HayHouse UK, Ltd.: www.hayhouse.co.uk •Published and distributed in the Republic ofSouth Africa by: Hay House SA (Pty), Ltd.: www.hayhouse.co.za • Distributed inCanadaby:RaincoastBooks:www.raincoast.com •Published in India by:HayHousePublishersIndia:www.hayhouse.co.in
Indexer:JayKreiderCoverdesign:AmyRoseGrigoriouInteriordesign:RiannBenderInteriorphotos/illustrations:MaciDierking
All rights reserved. No part of this book may be reproduced by any mechanical,photographic,orelectronicprocess,orintheformofaphonographicrecording;normayitbestored ina retrieval system, transmitted,orotherwisebecopied forpublicorprivateuse—other than for “fair use” as brief quotations embodied in articles and reviews—withoutpriorwrittenpermissionofthepublisher.
Theauthorof thisbookdoesnotdispensemedicaladviceorprescribe theuseofanytechniqueasaformoftreatmentforphysical,emotional,ormedicalproblemswithouttheadviceofaphysician,eitherdirectlyorindirectly.Theintentoftheauthorisonlytoofferinformationofageneralnaturetohelpyouinyourquestforemotionalandspiritualwell-being.Intheeventyouuseanyoftheinformationinthisbookforyourself,theauthorandthepublisherassumenoresponsibilityforyouractions.
Cataloging-in-PublicationDataisonfilewiththeLibraryofCongress
TradepaperISBN:978-1-4019-4783-5
109876543211stedition,October2015
PrintedintheUnitedStatesofAmerica
Tomyhusband,Ron,whotellsmeagainandagain:“Arisingtideliftsallboats.”
CONTENTSYourCulturedFoodGuide
Introduction
PARTI:FERMENTINGHEALTH
Chapter1:TheHundredTrillionFriendsYouDidn’tKnowYouHad
Chapter2:TheTrilogy
Chapter3:Prebiotics:AnotherDigestiveAlly
Chapter4:YourHealthandCulturedFoods
Chapter5:BringingtheTrilogyintoYourLife
PARTII:THERECIPES
Chapter6:TheBasics
Chapter7:BreakfastTreatsandSmoothies
Chapter8:DipsandAppetizers
Chapter9:MainCourses
Chapter10:SideDishesandSalads
Chapter11:Desserts
Chapter12:Beverages
Chapter13:Condiments,Dressings,Flavorings,andPickles
Afterword:LovingYourHundredTrillionFriends
Appendix:Your21-DayTrilogyProgram
MetricConversionTables
Endnotes
Index
Acknowledgments
AbouttheAuthor
YOURCULTUREDFOODGUIDEDramatically improveyourhealthbyeating foods filledwithdynamicprobiotics that
supercharge your body! Join Donna Schwenk at www.culturedfoodlife.com—a specialplacewhereyoucangotofindinformationandinspiration.Learnnotonlyhowtomakeculturedfoodsbutalsohowtomaketheminwaysthatyourentirefamilywilllove.Thereare numerous resources to help youon this newand exciting journey.Checkout just afew:
Freerecipes,articles,andvideos—plusafreeGettingStartedGuidee-book—tohelpyoubeginyourjourney.Hundredsofphotos,includingimagesofmostofthefoodsinthisbook.Onlinestorewithlinkstoproductsandingredientsmentionedinthisbook—andthat Donna uses every day when making cultured foods. Just visitwww.culturedfoodlife.com/store.Up-to-date, worldwide information on where to get culturing products andingredients, including Cutting Edge starter culture. Go towww.culturedfoodlife.com/worldwidetolearnmore.Acommunityofenthusiastswhohaveshareddozensofinspiringtestimonialsabout how cultured foods changed their lives. These are the stories that keepDonnagoingdayafterday.Biotic Promembership that gives you access to premium content, includingexclusiveonlinerecipesandhoursofqualityvideosculledfromDonna’sclassesand her home-cooking adventures—there’s even one about making culturedfoodsonaboat.Plus,youcancatch“Donna’sRoadMap,”herseriesofminivideosthatanswerallyourquestionsaboutcreatingandenjoyingculturedfoods.Checkoutwww.culturedfoodlife.com/members.MembershipForum, a place (towhich, as aBiotic Pro, you’ll have access)whereyoucanaskquestions,shareyourstories,andgethelpwithanythingandeverythingrelatedtoculturedfoods.
To all of you who’ve avoided cultured foods, thinking that they’re daunting anddifficult,visitwww.culturedfoodlife.com to findout justhowsimple it is to incorporatethesefoodsintoyourlifeandtolearnhoweasytheyaretoprepare.
INTRODUCTION“Youtakepeople,youputthemonajourney,yougive
themperil,youfindoutwhotheyreallyare.”
—JossWhedon
Whydidyoupickupthisbook,andhowdidyoufindit?
I don’t believe in coincidences. I believe that we are drawn to the things we needwhetherweknow it ornot.Myguess is thatyou’renot feelingwell.Thatyou’vebeensearchingforsomethingthatwillhelpyoutakecareofthosedigestiveproblemsorthosehayfeversymptoms.Thatyou’relookingforanaturalwaytohandleyourdiabetesorhighbloodpressure.Andletmesay,you’vebeendrawntotherightplace.
This is exactly what happened to me 13 years ago, when, sick and depressed, IhappeneduponaquotebyHippocrates,thefatherofWesternmedicine,thatshookmetomycore:
“Alldiseasebeginsinthegut.”
What did thismean?At the time I had no idea, but Iwanted to find out. In fact, itbecame my mission. And that’s when I discovered cultured foods—specifically kefir,kombucha, and cultured vegetables. I now refer to these three things as the Trilogy, ahealingpowerhouseoffoods.
WhenIstartedeatingculturedfoods,everyailmentIhadwentaway.Iwatchedasthesefoodshealedmytinybaby.Thentheyhealedmyteenagerfromirritablebowelsyndrome.Iwasastoundedastheyworkedmiraclesinmyfriendsandtheirchildren.Problemslikeulcers, asthma, and digestive issues went away completely. How could something sosimplechangeeverybody?
What I learned is that eating cultured foods floods your body with billions of goodbacteria that help balance your gut, which allows your body to heal itself. And this isexactlywhatIwantforyou.
Inthesepages,Ilayoutboththesciencebehindhowthesefoodsworkandinformationabout how to incorporate them into your own life. I’ll show you, step by step, how tomakeeachoneandgiveyousomeofmyfavoriterecipes,plushintsandtipsabouthowtobringthemintoyourdailyroutine.I’vealsolaidouta21-dayplanthattakesyoubythehand and explains in very clear termswhat to do each day in an effort to eat all threefoods.
Youmaybehesitanttotryculturedfoodsatfirst,butIhopeyouwillletmehelpyou.We’llwalkthisroadtogether.Ithinkit’stime;don’tyou?Grabacupofteaandacomfyspotandlet’sbegintogether,justyouandme.
Ihopewecanhaveanepidemicofwellness,andIhopeIcanhelpyoubelieveinyourownwellness.Itisthesweetestwaytoliveyourlife.
PARTI
FermentingHealth
CHAPTER1
TheHundredTrillionFriendsYouDidn’tKnowYouHad
Struggleswillalwaysrevealtruefriends—andperhapsfriendsyouneverknewyouhad.
Iknowthismaybehardtobelieve,butyourbodyisconstantlyremakingitself.Yourlungs are only two to three weeks old and the cells in them are constantly renewingthemselves.Yourintestinesarebeingreplacedeverytwotothreedays.Thesurfacelayerofyourskinisneweverytwotothreeweeks,andyourliverisneweveryfivemonths.Itmaysoundcrazy,butyoucantake70percentofsomeone’sliverawayinanoperationandabout90percentwillgrowbackintwomonths.
When I first heard this, I didn’t really believe it.But now I’ve experienced firsthandhowself-healingandamazingthehumanbodycanbe—aslongasyousupplyitwithwhatitneedstothrive.
Ifyouhaveheardmystorybefore,youknowthatIwasanewmomat41yearsoldwithdiabetes,highbloodpressure,andafour-poundpreemiewhowasdeliveredsevenandahalfweeksearlytosavemylife.Thankfullythestorydidn’tendthere.Instead, itwasawake-upcall. Ihad to findaway togethealthy somybabyand the restofmy familywouldn’thavetolivewithoutme.Ifeltdesperate,soIwentonasearchforhelp.
Inthissearch,Iwasdrawntoprobioticfoods,whichcontainlive,good-for-youbacteria—justasyouweredrawntothisbook.Filledwithanunquenchableyearning,Istartedtobringthemintomylife.Ididn’tknowwhattheywoulddo,butIcravedthem.AndwhatIfoundwasthattheyreversedthesymptomsandlife-threateningwarningsignsinmyownlife—and theymademyyoung infant thrive likeneverbefore.Howcould these specialfoodshavesuchanimpactonmytinybabyandme?
Thisquestionsetmeonanewpathofresearchandlearning,whileitssubject—culturedfoods—helped me overcome the despair I was feeling.My sadness turned to joy, andeverysingleareaofmylifebegantochange.Idiscoveredsomanythingsaboutmybody,suchasthehundredtrillionbestfriendsIdidn’tevenknowIhad.
MAKINGFRIENDSWITHBACTERIA
Thenumberofbacteria inyourbodyisastounding—somewherearoundtentimesthenumberofcellsyouhave.Andthey’renotjustinyou;they’reeverywhere.Theycomeinallshapes:somelooklikerods,othersaresphericalorspirals.Andthey’realltootinytoseewiththenakedeye.Sadly,mostofthenewswehearaboutbacteriaisbad—theycreateillness anddisease, and sometimes they can evenkill you.These storieshave led to anextremeuptickintheuseofantibioticsandantibacterialsoaps.Andthentheprevalenceoftheseproductsreinforcestheideathatbacteriaarebad.Butthemajorityofthebacteriain
your body are actually good for you. It’s sad—we have not simply overlooked theirimportance;wehavedemonizedthem.Wehaveactuallyforgottenthatbacteriaarelargelyresponsibleforkeepinguswelleachandeveryday.
Goodbacteriaareamightyforceinsideofyou,butthesemicrobesmuststrengthenandincrease in number in order to keep you healthy.When there are enough organisms ofcertain species, they form an army to do their jobs—developing the immune system,breakingdownfoods,fightingbadbacteria,andsomuchmore.Theydothingsthatyouneedforhealthbutthatcan’tbedonebyanyothersysteminthebody.Thiscanbestbeillustratedinthestomachofacow.Cowscan’tbreakdownthecelluloseinplantsontheirown,buttheyneedtoinordertogetnutrientsfromit.Sobacteriadoitforthem,breakingthefoodintosimplesugarsthatthecows’bodiescanuse.Thisgivesthemalltheenergytheyneedtothrive.Bacteriadothisforus,too.TheyhelpinthesynthesisofvitaminsK,B1,B2,B3,B6,andB12;folicacid;pantothenicacid;andsomeaminoacids.Theyalsohelpusabsorbminerals,breakdowntoxins,andproduceanumberofenzymesthatbreakdownproteins,carbohydrates,fiber,andfats.
Youareahundredtrillionbacteria.Theyareinyou,onyou,andallaroundyou.Andifyou tend to them, they can do amazing things for you. However, if you kill the badbacteriawithoutbuildingup thegoodones, it leavesyou inaprecariouspositionas thebadbacteriacanmutateandgetstronger.Buildingupthegoodbacteria,insideyouandallaroundyou,isthekeytolivingahealthylife.Whengoodbacteriadominate,you’relivinginanaturalbalanceandeveryonethrives.
THEAMAZINGPOWEROFTHEINVISIBLE
YouknowhowIjustmentionedthatourbodiesremakethemselves?Bacteriaareahugepartofthisprocess.Thebeneficialbacteriawithinusbreakdownourfoodandtransformitintovitamins,minerals,andothernutrientsthatnourishandcreatethebodieswelivein.Anditallstartsatbirth.
Whenyouwereinyourmother’swomb,youwereinasterileenvironment;youhadnobacteria. But when you passed through the birth canal or entered the world through acesarean section, you were infused with bacteria from everywhere—yourmother, yourfather, the doctors, the nurses, the environment—prettymuch anyone and anything youcameincontactwithaffectedthebacteriainyoursystem.Thisisimportantbecauseitlaidthe foundation of your inner world. As you entered this world, you basically becamebacteria.
Butthisisthereallyexcitingpart:onceyoucreatedthisbaseofbacteria,yourbacteriastarted talking to your cells about all aspects of your life andhealth.Theyhelped trainyourimmunesystemtorecognizethebad,disease-producingbacteriasoitcouldprotectyou. They helped your body produce the vitamin K that’s necessary for normal bloodclottingandforbonehealth.
Asyourbody laid this foundationofmicroflora,bacteria talked to specialmarkers inyour gut to determine how things were going to run. They talked to thesemarkers byattachingtothem,andifthemarkersgotthetypesofbacteriatheyneeded,theneverythingransmoothly.Butiftheydidn’t,theybecamedamaged.Allofthisworkthebacteriadidatthebeginningofyourlifecontinuestothisday,whichmeansthatyoucantakeadvantage
ofthisinordertohealmanyailmentsyoumayhave.
Recently, researchers at New York University Medical Center made some excitingdiscoveries regarding food allergies and intestinal bacteria. Not only did they discoverwhychildrendevelopfoodallergies,buttheyalsofoundawaytosolvetheproblem.Thestudy, which was published in the Proceedings of the National Academy of Sciences,foundthatyoungchildrenwhoweregiventoomanyantibioticsearlyonwereatgreaterriskofdevelopingfoodallergies.Theresearchersidentifiednaturallyoccurringbacteriainthe human gut that keep people from developing food allergies; if these bacteria werekilledbyantibioticsearlyinlife,childrenbecamemoresusceptibletofoodallergieslateron.
The scientists tested this theoryby feeding antibiotics to youngmice and found theyweremore likely to develop a peanut sensitivity than the control groupwas.When theyoungmice were then given the good bacteriumClostridium, likemagic their allergicreactionsvanished.1
Bacteriaaren’t responsibleonly forahealthybody,either—havingahealthygutalsoleadstoahealthieremotionalstate.BeforeIfoundculturedfoods,Iwasadifferentperson—physically and emotionally.As a youngwoman, and all theway intomy late 30s, Iwouldgetupseteasily.Ididn’tsmileoftenandsimplywasn’tthathappy.IamsadtosaythatIoftenfeltgrouchyandsnappedatmykids.ButwhenIstartedtoeatculturedfoods,everythingchanged.ThesummerIstartedtocleanupmydiet,IalsostartedtorealizethatI wasn’t getting overly cross with my kids. I began to wonder how food, especiallyculturedfood,couldchangesomeone’sstateofbeingsomuch.Sincethisrealization,I’vecomeuponresearchthathelpsmeunderstandwhathappenedinmylife.
AnarticlepublishedinNaturalNewstalksaboutastudyoutofOxfordUniversityintheU.K. led by Dr. Drew Ramsey. The article discusses Dr. Ramsey’s findings: “Nutrientdeficiency isamajorcauseofbehavioralabnormalities.Without thepropernutrients…the body cannot produce the appropriate chemicals and hormones required for clearthinking and healthy mood, which in turn can lead to irrational and even dangerousbehaviors.”
Thestudyheconducted,inanattempttoseejusthowdietaffectsmoodandbehavior,was done with prison inmates split into two groups: the first was given vitaminsupplements and the second was given a diet of junk food.What he found is that thepeopleinthefirstgroupbecamemuchcalmerandlessaggressive.
ThearticlealsoquotedanutritionistnamedNicolettePace,whosaid,“Deficienciesinnutrients,magnesiumormanganese,vitaminC,orsomeBvitaminsmaymakeapersonhyperactive towards a stressor, a short fuse so to speak.”Carbohydrates, she continued,“don’tgiveyourbodywhatyouneedtocopewithday-to-daystresses.”2Thismeansthatanythingyoucando tohelpyourbodyabsorbmorenutrients,suchasgetmorehealthybacteriainyourgut,willhelpyouremotionalstate.
AcompellinglinkbetweenguthealthandmentalhealthwasalsodirectlyestablishedbyastudyledbyJohnCryan,aneuroscientistinIreland.Inhisstudy,anxiousmicethatweredosed with the probiotic bacterium Lactobacillus rhamnosus showed lower levels ofanxiety, decreased stress hormones, and even an increase in brain receptors for a
neurotransmitterthatisvitalincurbingworry,anxiety,andfear.3Whywouldthishappen?Onereason is that90percentof thebody’s totalserotonin—thefeel-goodchemical thatleads tohappinessandasenseofwell-being—isproducedin thedigestive tract.Only5percent is produced in the brain. So creating a healthy digestive tract is essential forproducingthechemicalsthatleadtoagoodmood.Andcreatingahealthydigestivetractisallaboutwhatyou’reputtinginyourbody.
CREATINGDIGESTIVEHEALTH
Ourdiets and food sources have changeddramatically in thepast 50years.Wehavetradedwhole,unprocessedfoodsforconvenienceinacanorbox.Wewantittobecheap,fast,andreadilyavailable.Inaddition,manyofourfruits,vegetables,nuts,andseedsarebeing genetically modified and sprayed with pesticides like never before. I wish theperson I am now could talk to the youngwoman Iwaswhen Iwas experiencing suchterriblehealthproblems.ThatwayIcouldtellherhowimportanthealthyeatingis.
Igrewuponatypicalprocessed-fooddietinanerawhenconveniencebecamethemostimportant factor in meal preparation. Cereal, TV dinners, and spaghetti in a can weresuperfast, and they appealed to kids and busy moms alike. My mom would cookunprocessedmeals, too, butwe became accustomed to the fast foods andwanted themmorethantherealthing.Besides,real,wholefoodwasn’tascoolasthestuffpromotedonTV. Consequently I suffered, and so did my children. And not just my children. Kidsaroundtheworldaregettingdiseasesthatusedtocropuponlyinlateradulthood,andit’shappeningatanalarmingrate.JustasIhaveseeninmyownlife,muchofitseemstostemfromdietandlifestylechoices.
WecanseetheconnectionbetweendietandhealthinadecadelongnutritionstudydonebyFrancisM.Pottenger,Jr.,M.D.,onmultiplegenerationsofcats.Thereweretwogroupsofcats:Thefirstgroupwasfedadietcomposedofrawmeat,cod-liveroil,andrawdairy.(Contrarytopopularbelief,rawmilkhasgoodbacteriainit.)Thesecondgroupwasfedadietofcookedmeatandpasteurizedmilkpluscod-liveroil.Sowhathappened?
Thecatsinthefirstgroupremainedhealthyandgavebirthtohealthykittenswitheachgeneration. All vitamins and minerals were present in normal amounts in their blood.Theirnervoussystemsfunctionednormally,andtheircoordinationwasperfect.Theywereveryresistanttoinfections.Theirmentalstatewasstableandfriendly,andyoucouldplaywiththem.
Thesecondgroupgavebirthtohealthybabiesinthefirstgeneration,buttheoffspringdevelopeddiseasesandillnessesneartheendoftheirlives.Theonsetofillnesscameinmidlife in the second generation of offspring. The third generation began manifestingsignsofpoorhealthnearthebeginningoftheirlives,andmanydiedbeforesixmonthsofage.Ailmentsaffectingtheheart,thyroid,bladder,nervoussystem,ovariesandtestes,andliver were all present, along with increasingly poor eyesight (nearsightedness orfarsightedness),meningitis,paralysis,inflammation,uterinecongestion,andinfectionandatrophyofvariousorgans.
What’s more, with each new generation, the cats became more unpredictable, moreirritable,lessplayful,andmorepronetobitingandscratching.Themalesbecamedocile,experiencing a drop in libido and sexual interest,while the females became aggressive.
Theyalsobegantomiscarryinthefirstgeneration,andabout70percentoftheoffspringinthesecondgenerationmiscarried.Inallcasesthedeliverywasdifficult,andsometimesthefemalesdiedgivingbirth.Sadly,therewasnofourthgenerationofthesecats—notonecatinthethirdgenerationcouldgivebirthtohealthyoffspring.Eitherthethird-generationparentsweresterileorthefourth-generationcatsdiedbeforebirth.
Irealizewearen’tcats,but therearesomesimilar thingshappeningat this timeinsomany people’s lives. The rates of infertility and autoimmune diseases are risingsignificantly. But all this can change ifwe simply change our diets.And this iswhereculturedfoodscomein.
Thesefoodshavesomuchbeneficialbacteria thatconsumingthemonaregularbasisnotonlymakesyoufeelbetterbutalsobuildsyourbody’sabilitytofightandcureillness.Ourbodiesweredesignedtoheal themselveswithextraordinaryefficiency.Theyhaveadivineintelligence,andonceyoustarttopayattentiontothefoodsyoueatandhowtheyaffectyou,youwillbegintoworkwithyourbodyandbecomethemasterofyourdestiny.Youcanhealyourself—ifyousimplygiveyourbodywhatitneeds.
CHAPTER2
TheTrilogyChangeyourselffromtheinsideout.
I want to tell you all about the health benefits of the Trilogy. But first, I need tointroduceyoutoexactlywhatitis.
TheTrilogyismadeupofthreemagical,powerfulculturedfoodsthatIconsumeeverydaywithout fail. They are kefir, kombucha, and cultured vegetables. They aremy bestfriendsandmysecretweapons.Andtheyhavechangedmylifebecausetheynotonlyaredeliciousbutalsohavetheextraordinaryabilitytospeaktothecellsofmybody,changingitfromtheinsideout.Thesethreefoodshavemademehealthierandhappier thanIcanexpress.Andtheycandothesameforyou.Yousimplyhavetobringthemintoyourlife.I’lldescribeexactlyhowtodothislaterinthebook,butfornow,youjustneedtoknowthat it ispossible to takeyouraverage, run-of-the-mill foodordrinkandmake it intoahealingpowerhousebyusingasimpleprocesscalledculturing.
The basic idea of culturing is this: you combine a food or beverage with a starterculture,which is a collection of live, healthy bacteria and yeasts, and then you set theconditions to make those bacteria and yeasts grow and thrive. These good microbesmultiplysomuchthattheyoverpoweranybadmicrobes,whichbothpreservesyourfoodand makes it super rich in probiotics. This is why cultured foods and drinks are sopowerful.
Thereareacoupleofthingstokeepinmindwhenlookingfortheutmosthealingfromconsumingcultured foods.The first is thatyouneed tonote theandof theTrilogy. It’skefir,kombucha,andculturedvegetables.Whileeachof thesefoodspromoteshealthonitsown,it’sreallythecombinationofallthreethathasamazinghealingpowers.OvertheyearsI’vehelpedhundredsofpeopleincorporateculturedfoodsintotheirlives,andI’veseen extraordinary changes in their health. Early in my work, I began to notice theimportance of theand.When people consumed one part of theTrilogy theywould getbetter, but when they consumed all three they would thrive! Some of these changesseemedutterlymiraculous.AndasI learnedmore,whatIfoundoutis thateachfoodintheTrilogycontainsadifferentsetofbacteriaandyeaststhatweneedinordertoflourish.Kefir,kombucha,andculturedvegetablesareallchock-fullofgoodbacteria,butthey’realldifferent,sotogetthebiggesteffectyouneedallthree.
Thesecondthingtorememberisthatthehomemadeversionsofthesefoodsaremuchstrongerandprovidemorebenefits than thestore-boughtversions.Trying theoptionsatyourlocalmarketisaneasywaytobegin,butIhighlyrecommendthatyoumakeandeatyourown.
Eachoneofthesefoodstrainedmetoeatit.Onebyone,kefir,kombucha,andculturedveggiesgotmyattention.Someofthehealingeffectsweredramatic,andothersweremoresubtle,growingovertime.Thisgavemetheopportunitytofindoutjustwhattheycoulddotosupportmeandbringbalancetomylife.Welearnbestbylifeexperience.Feeling
betterandseeingourselveschangeandhealaremoreconvincingthananythingelse.Soletmeintroduceyoutomythreegoodfriends!
KEFIR
KefirwasthefirstfoodintheTrilogythatItried,andIthinkit’sagreatplacetostart.It’sthemostfamiliarfeelingoftheculturedfoods,plusit’squickandeasytomake.Youcanhavehomemadekefirinaslittleas24hours!
This cultured milk product, which can be made with any kind of milk—cow, goat,coconut, almond—is a cousin of yogurt. It’s thinner and often a little bubbly, and it’sfantastically energizing to drink. Kefir has much more powerful probiotic effects thanyogurtbecausehomemadekefirhas30to56differentstrainsofbacteria,asopposedtothe7to10foundinyogurt.Yogurtkeepsthestomachhappy,butonlyforadayorso.Kefir,ontheotherhand,withitsstrongerstrainsofbacteria,helpsrecolonizethegoodflorainyourgut,keepingyourbellyhappyinthelongterm.Kefir’sspecialmicrobeswillmakeyourbodytheirhomeandkeepthingsinbalance.
Anotherdifferencebetweenyogurt andkefir is that thebacteria inkefir arenaturallyoccurring.Todaymostoftheyogurtsweconsumearepasteurized,whichmeansthatheatisusedtokilloffbacteriabeforegoodmicrobesareaddedbackin.Thisisgreatintermsofkillingbadbacteria,butitalsokillsalotofenzymesandhelpfulbacteria,andwhenthegoodbacteriaarereintroduced,theyaren’taddedinnearlyashighaconcentration.Kefiris never heated, so it keeps all the healthy nutrients and good flora it beganwith. It ismadeintheoldtraditionoffermentation,whichmeansthattheonlyheatusedisgeneratedbythemicrobesthemselves.Beforerefrigerators,fermentationwashowpeoplekepttheirfood from spoiling—the healthy bacteriamultiplied and preserved the food, keeping itsafe.
Kefirisapowerhouseofnotonlygoodbacteriabutprobioticyeastaswell,yetanotherally inyour fight forabalancedgut.Yeast iswhatmakeskefirbubbly—thereason it isoftenreferredtoas“thechampagneofyogurt.”
Oneservingofkefirhasasmuchas35percentofthedailyrecommendedallowanceofprotein,lotsofvitaminsA,B,C,andK,andphosphorus.Itisloadedwithenzymes,whichhelp you get more nutrients from your food, and is virtually sugar- and lactose-freebecausethebacteriainithaseatenbothofthosethings.
Anothergreatthingaboutkefiristhatitrequiresverylittleeffortonthepartofthebodyto extract nutrition from it.Digestion requires a large amount of thebody’s energy, butbecausekefirispartlydigested(that’swhatfermentationis),thebodycaneasilyaccessitsgoodness.
Ican’t sayenoughaboutall thehealthbenefitsofkefir.While I’llgodeeper into thescienceofculturedfoodsinChapter4,justknowthatwhenyouconsumekefir,itwillhelpyourdigestion,reduceinflammation,makeeliminationabreeze,andsomuchmore.Ihadone grateful mom tell me that when she started to give her child kefir, it killed theHelicobacter pylori (the bacterium that causes ulcers) in her stomach and healed herdaughter’s multiple ulcers when nothing else would. These harmful bacteria could notsurvivewhenthepowerfulgoodbacteriainkefirdominatedhergut.
KOMBUCHA
Insimple terms,kombucha isabubbly, fermented teamadebycombining tea, sugar,andakombuchastartercultureofbacteriaandyeastcalledaSCOBY.Thetasteisrathertart, and, depending onwhat kind of tea you use, it can resemble anything from applecidertochampagne.Iloveit!Thereisnothingelselikeit.
NOTEDHEALTHBENEFITSOFKEFIR
EliminatesconstipationReducesoreliminatesallergiesEnhancesdigestionReducesoreliminatesasthmasymptomsReducesoreliminatescoldandfluillnessesCuresacneTreatsyeastinfectionsPromotesanaturalfeelingofwell-beingActsasastrong,naturalantibiotic—withoutsideeffectsReplenishesthebodywithgoodbacteriaafterantibioticuseTreatsdiarrheaHelpslactoseintolerancePromotesdeepsleepHelpsbalancebloodsugarLowersbloodpressureSupportstheimmunesystemEliminatesacidreflux
Eventhoughit’sbeenaroundfor thousandsofyears,kombuchahasrecentlymadeanimpressivecomeback.Infact,estimatesarethatthekombuchaindustrywillpullinabout$500 million in 2015. It has exploded on the market and is causing quite a sensationaroundtheworld.Youcanfindthisdeliciousbeveragealmostanywhere—thereareevensome fun kombucha bars with imaginative flavor combinations popping up around thecountry.
Kombuchacontainsaceticacid,whichhelps stabilizebloodsugar. It alsocontainsananalgesic (pain reliever) and antiarthritic compounds that help remove toxins that mayhave accumulated in joints, causing pain and inflammation. Kombucha also assists theliverinremovingtoxins.Howdoesitdothis?Bybindingwithtoxinsandusheringthemoutof thebody.Thismechanismwasshownina two-yearstudyonkombuchadonebyMichaelR.Roussin,whichinvolvedchemicalanalysisof1,103kombuchasamplesfromall overNorthAmerica and even some fromEurope. He found that glucuronic acid, apowerfuldetoxifieroncethoughttobeinkombucha,isnotpresent,butderivativescalledglucuronidesare,andthesearewhataccountforthedetoxifyingpowerofkombucha.1
Youmightnotice,asIdid,thatinadditiontohelpingdetoxifyyourbody,kombuchacanhelpyoulosealotofexcesswaterweight.Ihaveseenithelppeopleeliminatetheexcessswellingandfluidthataccumulatesintheirtissuesfromchemical-ladenfoodsandalcoholthatcanbetoxictothebody.
Justlikekefir,kombuchahaslotsofimpressivebacteria,butitalsohasspecialprobioticyeaststhatcannotbekilledbyantibiotics.
The powerful yeast Saccharomyces boulardii, which is abundant in kombucha, wasdiscoveredbyFrenchmicrobiologistHenriBoulardinthelate1920s.Hewaslookingfora yeast that would withstand heat for making wine when he happened upon it. In hisresearchoftheyeast,hefoundthatithadmultipleprotectiveeffectsforratsinfectedwithcholera.AndwhenBoulardhimselfbecameavictimofcholera,he found thathecouldstoptheassociateddiarrheabydrinkingateathatcontainedthisyeast.
Hisdiscovery improvedgastrointestinal (GI)healthacross theboard,andS.boulardiibecamethemostthoroughlyresearchedofallofprobioticsupplements.2ItisnowusedtotreatClostridium difficile, acute diarrhea, antibiotic-associated diarrhea, some parasiticforms of diarrhea, and other gastrointestinal disorders.3 It also has a record of helpingreducethesymptomsofirritablebowelsyndrome(IBS).IgottoseethehealingpowerofkombuchafirsthandwhenmydaughterMacialleviatedherIBSandhealedherleakygut,inpart,bydrinkingaglassofkombuchawithlunchanddinnereveryday.
Thisspecialyeastalsohasanti-inflammatoryandantitoxineffects.Itneutralizestoxinsproducedbyharmfulpathogensandsendsoutasignaltothebodytoreduceinflammation,which can lead to a number of negative health outcomes. Interestingly enough, S.boulardii can also act as a decoy to harmful pathogens. It attracts and binds with thepathogens,keepingthemfromattachingtotheintestinalwallanddoingdamage.
Oneof themost interesting thingsaboutS.boulardii is that it is resistant to stomachacidandcannotbekilledbyantibiotics,whichmakesitincrediblyusefulformaintainingahealthy gutwhen treating an illnesswith antibiotics.Antibiotics do not target only badbacteria; they target all bacteria, so your internal ecosystem can easily get thrown off.Many people suggest taking a probiotic supplement to replenish the good bacteria, butstomach acid kills many of these. (Cultured foods are different. Their good bacteriasurvivestomachacidbecausethefoodprovidesaprotectivehalo.)Thiscanleaveusinavulnerablestate.SoS.boulardiicomestotherescue.Itcansurviveandhelpkeepthegutinbalance.ButkeepinmindthatS.boulardiidoesn’tstayinthebodyindefinitely.Itlastsonlyabouttwoorthreedays,soyouwillneedtoreplenishitregularly.Thisshouldn’tbeaproblemonceyoutastehowdeliciouskombuchais.
Manyhaveheardthatkombuchaisnotgoodforpeoplewhohaveanabundanceoftheharmfulyeastcandida.ButIhavefoundtheoppositetobetrue—aslongasthekombuchaismadeproperly.Kombuchacancauseproblems if it isnot fermented longenoughandnotallthesugarhasbeenremoved.Sugarisactuallytheproblemforthosewithcandidabecause sugar feeds candida. If kombucha is made correctly, the bacteria and yeastsconsumethesugars,andastheyfermenttheby-productsareprobiotics.Howcoolisthat?Yougetlesssugar,andtheymakeprobioticsforyou.
CULTUREDVEGETABLES
OfalltheculturedfoodsImake,culturedveggiesarethemostbeautiful.Theysitonmycounter fermenting, and everybody who sees them exclaims, “What are those?!” Thevibrant colors and textures are just one benefit—they also taste delicious and give youloadsofenergy,plusthey’rejam-packedwithhealthybacteria.
Makingculturedvegetablesisaseasyassubmergingvegetablesinwater.Whenyoudothis, the veggiesmake their own lactic acid bacteria,which changes their environment,increasingvitaminCandfloodingthevegetableswithgoodbacteriathatcanevenremovepesticidesandharmfulchemicalsinthevegetablesthemselves.4Andifyouuseaculturepacket tokick-start fermentation,youcanget anevenmorepowerfulproduct.Culturedvegetables are so potent that all you need is one small spoonful to get billions ofprobiotics.Thesemicrobes thenwork like an army, killingpathogens andkeepingyourgutinbalance.OneofthemostpowerfulguysinthereisLactobacillusplantarum.Thisbacterium is able to overpowermany bad bacteria by taking the nutrients they need tosurvive. This weakens the harmful bacteria and prevents them from attaching to themucosalliningofyourintestines.
NOTEDHEALTHBENEFITSOFKOMBUCHA
AssiststheliverincleansinganddetoxifyingHelpswithweightlossSupportstheimmunesystemBoostsenergyPreventskidneystonesPreventscancerProtectstheliningofthestomachHasantibiotic-resistantprobioticyeast
Ifyoureadmyfirstbook,CulturedFoodforLife,youknowhowculturedvegetablesbecamea staple inmy life.Myhusband,myoldestdaughter, and Iwereallpretty sickfromfoodpoisoning(andnot,mayInote,fromeatingaculturedfood).IbecamesosickthatIfeltdelusional.Icouldn’tthinkstraightandwashavingahardtimebreathing.TheroomwasspinningandIwasscared.Irememberlyinginbed,goinginandoutofsleep,anddreamingaboutchickens,ofallthings.AsIwokeupfrommydreamIrememberedsomethingIhadreadearlierthatweek.Itwasastoryofsomechickensthatwerecuredofbirdfluwithadietoffermentedvegetables.5Ihadmademyfirstjarofculturedveggiesthatsameweek.Theywerejustsittinginthebackofthefridge.CouldIgettothekitchentoeatsome?IrememberhangingontothewallsasImademywaythere.Iwassodizzy,andthetoxinsweremakingmeunabletostayuprightforlong,butImanagedtofindthejarandopenit.Iwastooweaktogetaspoonfromtheothersideofthekitchen,soIjustswiggedsomejuicefromthejarandmademywaybacktobed.
TwentyminuteslaterIwasupdoingdishesinthekitchenandfeelingalmostnormal.IrememberthinkingthatIhadjustexperiencedamiracle,andIfoundmyselfcryingoverthesink.
I have seen the healing power of cultured vegetables many times now. Friends andfamilyhaveallexperiencedtheabilityofthesefoodstoknockoutstomachviruses,colds,and flu. Everyone knows what it’s like to have stomach cramps and diarrhea. It’smiserable,andIknowofnothing(includingmedication) that ismoreeffectiveatcuringthisthanculturedveggies.Simplytakeonespoonfulofjuiceeveryhouranditwillstopyourillnessinitstracks,speedingyouonyourwaytowellness.Youjusthavetoturntoyourfridgeforhelp.
Nowthatyouknowaboutmythreegoodfriends,let’stakeaquicklookatsomeoftheirgoodfriends:prebiotics.
NOTEDHEALTHBENEFITSOFCULTUREDVEGETABLES
StopdiarrheaandconstipationSupportadrenalsHelpwithweightlossReducecandidaReduceoreliminatesallergiesHelpeasethesymptomsofboweldiseaseReduceinflammationCombatcoldsandfluAlleviatethesymptomsoffoodpoisoning
CHAPTER3
Prebiotics:AnotherDigestiveAllyHealthisnevermerechance.
It’stheresultofforcesworkingtogether.
Do you remember when eating fiber became the new craze and fiber was put ineverything?Ineverunderstoodthis,sincethebodycan’tabsorbfiber.Yes,itkeepsthingsmoving along through the colon to speed elimination, but how does it help the body’simmunesystem—oneofthebigclaimsbeingmade?
Theanswerisprebiotics,whichinthelastfewyearshavebecomenearlyaspopularasprobiotics.Butwhatareprebiotics?Inshort,theyarefoodforthehealthybacteriainourgut.Thisfoodmakesthebacteriastrongerandbetterabletomultiply.Prebioticscomeintheformofindigestiblefiberinmanyofthefruitsandvegetablesweconsume.Whileourbodiescannotdigestthefiberintheseprebioticfoods,ourbacteriacan—andwereceivethebenefits.Havingstrong,healthybacterialeadstoabalancedgut,whichisessentialfora good immune system. That’s how fiber helps! Prebiotics have also been shown toincreaseourabilitytoabsorbcalcium,magnesium,andothermineralsusuallylackinginourdiets.
Prebiotics are foundmostly in fruits andvegetables, includingbananas, berries, kale,chard,onions,garlic,leeks,asparagus,artichokes,jicama,chicoryroot,dandeliongreens;somewholegrains;honey;andsomesayevenmilk.Prebioticscanalsobeputintofoodproductsandsupplementswithnamessuchasinulinandfructo-oligosaccharides.
Probiotics can be killed by heat,whichmeans that if you cook the foods containingthem,youkill thebacteria and lose thebeneficial effects.However, prebiotics aren’t asfragile,soyoucanlightlycookthemandstillgetthebenefits.Thisopensupawholehostofeatingpossibilities.Personally,Ilovetoaddafewofmyfavoriteprebioticsupplementsandsweeteners—PrebioPlusandSweetLeafStevia(powderform)—tomyhotfoodsanddrinks. It not only nourishes the good bacteria in my gut but also adds a touch ofsweetnessthatIreallyenjoy.
IhavealsobeenaddingprebioticstomyculturedvegetableswhenI’mintheprocessofmakingthem—andI’vehadwonderfulresults.Whenyoumakeculturedvegetableswithaculture,Ioftenrecommendaddingasmallamountofsomekindofprebioticsweetenertoawaken the bacteria in the cultures, making themmore abundant. And recently I havefound that if my kefir overferments, separating and becoming too sour, I can use theprebioticPrebioPlustofixit.Justadd,shake,andthenplaceyourkefir inthefridge; itwillbecreamyanddeliciousthenextmorning.
Thepowerofprebioticsiscurrentlybeingshowninalargestudyonpre-andprobioticscalled the American Gut Project. It’s the world’s largest open-source science projectaimingtounderstandthemicrobialdiversityofthehumangut.Intheproject,peoplesendinsamplesoftheirbacteriaindifferentforms.Theprojectprovidesthemwithalistofthebacteriaintheirsamples—andshowsthemhowtheirbacterialcommunitycompareswith
others.
Aspartofthisproject,theresearcherstraveledtoTanzania,wheretheybeganstudyingtheHadza,ahunter-foragergroupwhosemembersstillhuntthesameanimalsandgatherthe same plants that our ancestors did for millions of years. Since they don’t eat theprocessed,sugar-ladenfoodsofthemoderndiet,theresearchersthoughttheHadzamighthold in their guts some important clues towhat an optimal gutmicrobiomemight looklike.
One thing they found is that theHadza people havemanydifferent types of bacteriafromthefoodstheyeatandthewaytheypreparethem,andfromtheenvironmentthelivein.ThisdiversityislikelythereasontheyarefreeofmostWesterndiseases.Researchersalsofoundthateventhoughtheirdietchangesagreatdealaccordingtotheseason—theyhaveawetandadryseason—thebacteriaintheirgutsstaystrong,diverse,andhappy.Itseemsthatthisisduetotheconsistentintakeoffibroustubers—prebiotics—intheHadzadiet.They don’t have to constantly replenish the different types of bacteria to keep thediversity;theysimplymaintainitthroughprebiotics.
GOODPREBIOTICSOURCES
ApplesArtichokesAsparagusBananasBarleyBeansBerriesBranBroccoliBrusselssproutsBurdockrootCabbageCarrotsCauliflowerChardChicoryrootCollardgreensDandeliongreensGarlicHoneyJicamaKaleLeeksLegumesOnionsRadishesRutabagaRye
SquashSweetpotatoesWholewheat
The researcher JeffLeach,who livedamong theHadza,wanted to see theeffect thatthisdietwouldhaveonhim,sohetestedhimselfandfoundthathecouldchangehisgutbacteriainadaywiththeamountofsolublefiberheconsumed.1Thiswasveryexcitingtome,soIstartedexperimentingonmyselfbyeatingalotofprebiotics.WhenIdidthis,aninterestingthinghappened:Istartedtocravecertainfruitsandvegetablesasneverbefore.Onecravingwouldlastforafewdaysorweeks,andthenadifferentonewouldappear.Firstitwasavocados,thenkiwifruit,andthenceleryandbroccoli(dippedinkefircheese,of course). Weeks later it was leeks and artichokes. What I found was that the moreprebioticsIate,themoreIwantedthem.Itwaslikeagoodhealthspiral.Howcoolisthat?
Interestingly,thepowerofprebioticshasalwaysbeeninfluencingmylife,butIdidn’tknowit.WhenIwas introducingyou tokombucha, I toldyouaboutmydaughterMaciandhowsherepairedherdamagedgut,butIdidn’tgiveyouthewholestory.Imentionedthatshedrankkombuchadaily,butwhatIdidn’tsayisthatthiswaspartofastrictdailyregimenof consuming all parts of theTrilogy (more on that later). Shewas also doingsomethingelsethatwasequallyimportant—thoughwedidn’tknowitatthetime:shewaseating a lot of prebiotics. Maci loved coffee but it hurt her stomach. I had found adeliciousteathatworkedasasubstitute,butIdidn’tknowitwasloadedwithprebiotics.Ithaddandelionrootandchicoryroot (which is inulin),andshedrank iteveryday. Iwasalsomaking her leek soup, and leeks are huge prebiotics. These items, alongwith thecultured foods,allowedhergoodbacteria togrow likecrazy,andherpainwentaway. IwishIhadknownthenwhatIknownow.
Eatingprebioticsalongwithculturedfoodsistheone-twopunchthatallowsyourgoodbacteriatobealltheycanbe.
CHAPTER4
YourHealthandCulturedFoods“Thegreatestmedicineofallistoteachpeoplehownottoneedit.”
—Anonymous
Thiswasthehardestpartofthebookformetowrite.It’sachapterthatlistsallsortsofdiseases—along with the science showing how the bacteria in cultured foods can helpprevent them. I guess ultimately it’s not about disease, but it felt thatwaywhen Iwaswritingit.
Ibelievesostrongly inwellness that Idon’t like to focusondisease. It’snotaneasything for me because so often people discuss illness as if it’s the norm, all the whileforgetting that wellness should be the most prominent state of being. This outlookdisempowers people andmakes them feel as if they don’t knowwhat’s right for them.Yearsago,Iwasofteninfluencedbywell-meaningfriendsandfamilyandthemedia.Theyscaredmetodeathwiththelatestnewstheyhadheard,sayingthingslike“Don’teatthat!”and“Didyoureadthatstoryabouthowbadthisfoodisforyou?”Itdrovemecrazytryingtofigureoutwhattobelieve.FinallyI’dhadenough.Theydidn’tknowanybetterthanIdid,soIdecidedtofollowmyownpath,seekmyownguidancefromwithin,andforgetwhateverybodyelsethoughtwasrightforme.
SowhyamIwritingaboutdiseases—writinganentire,longchapteraboutillness?It’sbecauseIthinkit’simportantforyoutohearabouttheincrediblesciencethatlinksgoodhealthandthebacteriayoufindinculturedfoods.Thinkofthischapterasbeingnotaboutdisease but about inspiration. I am bound and determined to make my books and mybusinessaboutallthewonderfulthingsyoushoulddo,notthescarythingsyoushouldn’tdo.Byshowingyoujusthowpowerfulbacteriaare,Ihopetoconvinceyouthatculturedfoodscanbeyourbestfriends.Thisisbynomeansanexhaustivelistofillnesses,norisitan accountof all the science that’s out there, but itwill openyour eyes to someof thethingshappeninginthescientificcommunity.Moreandmoreresearchsurfaceseveryday,andit’ssoexcitingtoseethatscienceisrecognizingthepowerofthegut.
Justremember,whenyouhaveanailmentofanykind,theillnessisnottheenemy;it’sa sign fromyourbody that it needsyourhelp tocorrect something. Ifyou’re likemostpeople, you will go to the doctor and, most of the time, take medication to mask asymptomratherthancorrecttheunderlyingproblem.Pleasepayattentiontoyourbody’scries for help.And if you have any of these ailments, please don’t be discouraged butratherturntoyourheart,mind,andbodytofindthesolution.
Solet’sjumprightintothislistofyourbody’scommunications!
AcidReflux/GastroesophagealRefluxDisease(GERD)
AmannamedJohncameuptomeafteroneofmyclassesandsaid,“ItakeaglassofkefireverydaybeforeIgotowork—withoutfail.Idon’tsweetenit.Ijustdrinkitstraight.Iwantedtothankyoubecauseitallowedmetogetoffallmymedicationforacidreflux.Ifeellikeanewmanafteryearsofstrugglewiththis.”Thenhesmiled,shookmyhand,and
said,“Kefirispowerfulmedicineforacidreflux,andyoushouldtelleverybodywhowilllisten.” I amheeding thosewordsbecause Ihaveheard timeand timeagainhowmuchkefirhelpspeoplewhoarestrugglingwithacidreflux.
Gastroesophageal refluxdisease (GERD)occurswhen the loweresophageal sphinctermalfunctions,allowingthecontentsofthestomachtoflowupintotheesophagus.Somespeculate that overgrowth of bad bacteria in the stomach causes undigested food toferment.Inturn,thisfermentationcausesgastobuildup,eventuallyforcingthecontentsofthestomachupintotheesophagus.Thisiswhatcreatesthesymptomsofburningandpaincommonlyassociatedwithacidreflux.
If youare experiencing these symptoms,oneof the first thingsyou shoulddo is addfermentedfoodstoyourdiettorestorebalanceinyourgut.Kefirhasbeenveryeffectiveinhelpingmanypeoplewithacid reflux. It ispackedwith theLactobacillus bacterium,whichchangesyourgutfloraandreducesthesymptomsofacidreflux.
One2014studylookingattheeffectofprobioticsonGERDinvolved589infantswhowere randomly given the probioticLactobacillus reuteri or a placebo for 90 days. Theresearchersaskedthatparentsmakeadailyrecordofthreethings:thenumberofepisodesofregurgitation,thenumberofminutesofinconsolablecrying,andthenumberofbowelmovements.Theinfantswhoreceivedtheprobioticshadlesscryingtime,fewerepisodesofregurgitation,andsignificantlylessconstipationthanthecontrolgroup.1
Another insight about reflux deals with the pathogenic bacterium H. pylori, whichyou’ll readmore about in theulcer sectionof this chapter.Until recently,H.pylori hasbeen put forth as a “bad” bacterium, but now an interesting twist in its story has beendiscovered:H.pyloriprotectsagainstacidreflux.AsIhavesaidthroughoutthisbook,weareseekingbalance,soitdoesn’tsurprisemethatH.pyloricanbehelpfulifitiskeptincheck.
MartinJ.Blaser,M.D.,elaboratesontheresearcharoundH.pyloriinhisbookMissingMicrobes.He says that,whenpresent in largenumbers, thisbacteriumcancauseulcersand even stomach cancer in some people. But H. pylori also helps regulate stomachacidity,whichplays a largepart in the symptomsofGERD.Whenanulceroccurs, thestandard treatment isusingantibiotics toeradicateH.pylori,which heals the ulcers butalso raises the acidity of the stomach.Blaser andhis colleagues found that the patientswithoutH.pyloriwereeighttimesmorelikelytohaveacidreflux.2SothetreatmentthateliminatedH.pyloriworsenedacidrefluxandevenesophagealcancer.
Sowhattodo?Balanceyourgutwithprebioticandprobioticfoods.KeepH.pylori incheckbyaddinglotsofbeneficialmicrobesthatallowallyourbacteriatoworkforyou.Ifyouhavelotsofgoodmicrobes,theonesthatmightgetoutofhandwillstayinbalance.Iwould also recommend cutting out refined foods and sugars from your diet, as thesechange the bacteria species in your gut, causing cravings and addictions for unhealthyfoods.3 It’snotashardas it seems,andyouwill find thata lotofproblemswillsimplyvanishwhenyouchangewhatyoueat.Culturedfoodspluswhole,real,naturalsourcesofnutritionwillallowyourbodytodowhatitwasdesignedtodo:healitself.
Cultured foodshaveeliminatedacid reflux inmanypeople Ihavemet, includingmyhusband, and the studies that continue to surfacegivemegreathope that sooncultured
foodsandprobioticswillbeseenasaviabletreatmentforthisailment.
Acne
When my youngest daughter, Holli, hit puberty and was flooded with hormones, Ilearned a lot about acne.Whenever she ate sugar, shewould get painful, embarrassingpimples. Knowing that bacteria can cause pimples to flare up, I put her on an all-out,intense cultured food diet to clear out any bad bacteria from her gut. Holli’s acne gotworse when I flooded her with cultured foods, and after about a week of having theTrilogyinherdieteveryday,HolligotwhatatfirstIthoughtwasavirus.Forafewhoursshethrewupandhaddiarrhea,andthensuddenlyitstopped.Holli’sskinclearedupthenextday,aftermonthsofstruggle.IbelievethatHolliwashavingahealingcrisis(moreonthatinthenextchapter),andwhatIthoughtwasaviruswasactuallyherbody’swayofgettingridofthepathogensinhergut.Thistookthepressureoffofherlargestdetoxifier—herskin.
Chris Kresser, M.S., L.Ac., a recognized leader in the fields of functional andintegrativemedicine,haswritten,“I’mstillwaitingtofindapatientwithskinissueswhohasnogutissuesandnohistoryofgutissues.Ihaven’tseenthatyet.I’mnotsayingtheydon’texist,butsofareverybodyI’vetreatedwithaskinissuehasagutissue.”4
One study that draws this connection comes from more than 70 years ago, whendermatologists JohnH.StokesandDonaldM.Pillsburyproposedaconnectionbetweengastrointestinal health and skin conditions such as acne. In their study, Stokes andPillsbury suggested that emotional states might alter the normal gut flora and increaseintestinal permeability, which can contribute to systemic inflammation. Among theremediesadvocatedbyStokesandPillsburywasLactobacillusacidophiluscultures.5
Amuchmorerecentstudyshowedtheskin-gutconnectionaswell.Thisresearch,whichinvolvedmore than13,000 adolescents, found that thosewith acneweremore likely toexperiencegastrointestinalsymptomssuchasconstipation,halitosis,andgastricreflux.6
Anddoyou remember that yeast in kombucha,S.boulardii?That has been found tohavemanybenefitsfortheskin.Inarandomized,controlled,double-blindstudyinvolving139patientswithacne,subjectsweregiventhisprobioticyeastforfivemonths.Morethan80percentofthoseintheS.boulardiigroupwereconsiderablyorcompletelyimproved,whileintheplacebogrouponly26percentofsubjectswereimproved.
Withoutquestion,whatgoesonintheguthasahugeconnectiontotheskin.Whenyoubegintofixyourgut,yourskinproblemswilllikelybegintovanish.
Allergies(Seasonal)
Whenyouhaveareactiontoaharmlesssubstancelikepollen,itisbecauseyourbodysees this substance as a foreign invader and overreacts by sending out inflammatorysubstances to fight it. This inflammation is what causes your allergy symptoms. Theoverreactionmeans thatsomething isamiss,andweneed to figureoutwhat that is.Forme,seasonalallergieswereahugesignthatsomethingwaswrong.Iwasallergictopollenformorethan30years,andfindingthewaytohealmyselfwasmonumental.
Theconnectionbetweenhealthygutfloraandallergieswasdirectlyshowninastudyby
immunologistGaryHuffnagle andhis colleagues at theUniversity ofMichigan. In thisexperiment, a group of mice were given antibiotics in an effort to disturb the naturalbacterialevelsintheirsystems.Afterthebacteriawerekilledoff,thescientiststhrewoffthebalanceofthemicrobiomeevenmorebyfeedingthemicetheyeastCandidaalbicans.Theresultinglowbacteria-highyeastratioapproximatestheconditionsofhavingayeastinfection,whichisasuresignofagutimbalance.ThisgroupofmiceandacontrolgroupwerethenexposedtosporesofthemoldAspergillusfumigatusandtoeggwhiteprotein—twosubstancesknowntocauseallergic reactions.Themice in thecontrolgroup,whosegutbacteriawereundisturbed,hadamuchmilderreactiontotheallergensthanthosethathadbeentreatedwithantibiotics.7
Anotherstudywasdoneonpeoplewithseasonalallergicrhinitis(SAR).Tenpeopleinadouble-blindstudyweregivenamilkdrinkwiththeprobioticLactobacilluscaseiShirotaover a period of five months. Ten others were given a placebo. Blood samples werecollectedbefore,during,andafterpeakgrasspollenseasoninordertoseehowthedrinkaffected those who were treated with the probiotic. The tests showed a significantreductioninlevelsofantigenimmuneresponsesinthetreatedgroup,comparedwiththosetaking the placebo. In essence, the probiotic supplement reduced the immune system’sresponsetotheallergens.8
One additional way that cultured foods help reduce the symptoms of allergies is bystrengthening the function of the adrenal glands,which produce a variety of hormonesincludingcortisol.Cortisolhelpsmitigatetheinflammationthatcausesallergysymptoms,andstressedorunhealthyadrenalswillproducelesscortisol.9Toremainhealthy,adrenalglands need huge amounts of C and B vitamins. Cultured foods, especially kefir andculturedveggies,havelotsofvitaminC.(Infact,CaptainJamesCook,thefamousBritishship commander, conquered the scourge of scurvy—which is caused by a vitamin Cdeficiency—bygivinghiscrewfermentedsauerkrautonlongvoyages.)
Consuming vitamins is important, but this isn’t the only way cultured vegetablesprovidegoodadrenalsupport.Healthygutfloraisthenumber-onethingyourbodyneedsinorder toabsorbanduseBvitamins,which in turnstrengthenyouradrenalglands. Infact,healthygut florawillactuallysynthesizeBvitamins,enzymes,andproteins.Whenthegutfloraareoutofbalance,thisproductionisimpaired.
I personally experience the power of cultured vegetables during allergy season everyyear.IfI’mfeelingsick,Isimplydrinksomeofthejuice,anditmakesmefeelbetterin20minutes—evenwhenpollenandallergyseasonisinfullswing.I’mlikeanewwoman!
Asthma
OneoftheveryfirstpeopleItoldaboutculturedfoodswasmyfriendPaula.Herlittleboyhadterribleasthma,andwediscoveredthatwhenhedrankkefireverydayhisasthmawentawayandhedidn’tneedhisinhaler.Ithadsuchanimpactonthisseven-year-oldthathewouldstandinthekitchenandcrythatheneededhiskefirwhenhehadgoneforafewdays without it. He knew it was keeping his asthma under control, as he could feelsymptomsreturnwhenhewentwithoutit.
IheardaboutsimilarsuccesswhenIranintoaladyatthegrocerystorewhohadcometooneofmyclasses.Shetoldmethatherhusbandhadgottenoffhisinhalerafter15years
ofusingit,justbyaddingkefirandculturedveggiestohisdiet.
Interested in why this was happening, I started to research and found that cases ofasthma have increased like crazy in the past 30 years.And then I found a very tellingstudypublishedintheAmericanJournalofEpidemiology that tiedasthmatoantibiotics.This study found that when doctors give young children antibiotics, their risk ofdeveloping asthma before the age of six increases by 50 percent!10 In another study,researchers in theU.K., ledbyallergistAdnanCustovic, analyzeddata frommore than1,000 children from birth until the age of 11. They looked at their medical records todetermine how often doctors gave them antibiotics and how often they ended up withasthma. “We noted significantly higher risk of physician-confirmed wheezing afterantibioticprescription,”theywrote.Therewasa70percentincreaseofriskforanykindofasthmacaseaftertheuseofantibiotics.11Thisspeakstotheconnectionbetweenhealthygutbacteriaandtheoccurrenceofasthma.
Culturedfoodshelprestorethegoodbacteriathatantibioticsdestroy.Theyalsoreduceinflammation throughout thebody, thushelpingopenup theconstrictedairway that isahallmarkofasthma.
Autism
WhenIwasatthebeginningofmyjourneyexploringculturedfoods,ImetMary.Maryhadseveralboyswithsevereautism,andshehadtakentheseboysfrombarelyspeakingandfunctioningtothriving.Theseboysandmykidshaddramaclassestogether,soluckilyI got the chance to be aroundMary eachweek.She and Iwould talk for hours on endabout cultured foods and microbes, and she would tell me how kefir and culturedvegetables—alongwithphysicaltherapy—greatlycontributedtohealingherboys’autism.Marywassmartasawhipandunderstoodthescienceaboutbacteria.Sheactuallymadescience seem fun. I will always be grateful to Mary for being a kindred spirit whoadvancedmydesiretolearn.HerstoriesconvincedmeearlyonthatIneededtolearnasmuchasIcouldabouttheseculturedfoodsandhelpothersdothesame.Solet’slookatsomeofthescienceofculturedfoodsandautism.
Everyoneislookingforthereasonforthedramaticincreaseinautisminrecentyears.Many theories have been proposed, from vaccines to viruses, but one of the moreconvincing is the “hygiene hypothesis,”which basically says thatwe have become tooclean.Wekillbacteria leftand rightwith roundsand roundsofantibioticsandcleaningsupplies, and kids are indoors 24/7. They aren’t being exposed to the many kinds ofbacteriathatleadtoabalancedandhealthygut.Interestingly,90percentofchildrenwithautismhavesomekindofgastrointestinalsymptomordigestiveproblem.
OnestudyonautismthatreallymadeanimpactonmewasdonebyfoodmicrobiologistGlennGibsonattheUniversityofReading.Itisreferredtobysomepeopleas“thetrialthatwassosuccessful,itfailed.”Thestudywasdonewith40autisticchildrenallbetweenthe agesof4 and13years.Eachchildwas randomlyplaced inoneof twogroups.Forthreeweeksonegroupwasgivenaprobiotic supplementwith thespeciesLactobacillusplantarum, which is abundant in cultured vegetables. The other children were given aplacebo. After three weeks the researchers planned to switch what each group wasreceiving, supplement or placebo. However, the parents of the children taking the
probioticsawsuchpositiveresultsthattheyknewwhichgrouptheywereinandrefusedtoswitchtotheplacebo.Theysawtoomanyimprovementsinnotonlydigestivehealthbutalsomentalandbehavioralhealththattheysaiditwasheartbreakingtohavetostoptheirchild from taking the probiotic. The children were calmer and had a greater ability tolistenandconcentrate.Thetrialhadsuchalargedropoutratethatitwasdiscontinued.12
In another study,whichwas done onmice at the California Institute of Technology,researchers found that mothers who had an induced infection or inflammation duringpregnancy had offspring with autism-like behaviors, such as social avoidance, anxiety,repetitiveactions,andGIdisorders.TheresearchersfedthesemiceBacteroidesfragilis,abacteriumthathasbeenusedasinprobiotictherapyinanimalswithGIdisordersandisalsofoundinahealthyhumangut.Theresult?Thebehaviorofthetreatedmicechanged.Theyweremore likely to interactwith othermice, had reduced anxiety, andwere lesslikelytobecomeaggressive.13
I can’t tell you how important I think cultured foods are for autism andmany otherchildhood diseases.We aren’t talking about drugs;we are talking about food—culturedfoods.Youhavetofeedyourchildrensomething,sowhynottrytoaddculturedfoodstotheirdiets?Itcouldmakeallthedifference,andjustliketheparentsintheUniversityofReadingstudy,youwouldneednofurtherevidence.Changingwhatyoueatworks!
Cancer/Chemotherapy
Therearemanystudiesthatshowculturedfoodshelpinthepreventionandtreatmentofcancer.Themultiplestrainsofgoodbacteriaandyeastsinkefir,kombucha,andculturedvegetableshave theability todetoxify thefoodsyou ingest thathavecarcinogens.Theyalso help boost the immune system and create an environment hostile to carcinogenicpoisonsthatcancausecancer.
In2005a teamof researchers inPolandand theUnitedStates studied twogroupsofyoungPolishwomen:onethathadimmigratedtotheUnitedStatesandonethathadnot.Theyfound that the rateofbreastcancerwas three timeshigher for those in theUnitedStatesthanforthosestilllivinginPoland.Furtherstudiesconcludedthattheconsumptionofculturedsauerkrautwasapossiblefactorinthedifferingratesofcancer.ThewomeninPolandateanaverageof30poundsofculturedsauerkrauteachyear,whilethewomenintheUnitedStates ate less than10poundsper year.14Whydoes thismatter?Sauerkrautcontainshighlevelsofglucosinolates,whichhavebeenshowntohaveanticanceractivityinlaboratoryresearch.
Otherstudieshavefocusedonestrogenmetabolismandtheenzymesinsauerkrautandits juices. A 2012 study conducted by biochemist Hanna Szaefer and her colleagueslookedattheabilityoftheenzymesincabbageandsauerkrauttochangetheexpressionofthe P450 enzyme, which metabolizes estrogen but is also carcinogenic. Their researchsupportedtheideathattheconsumptionofsauerkrautwasbeneficialforthepreventionofbreastcancerinwomen.15
Therehavebeenafewrecentstudiesthathavedirectlylinkedtheconsumptionofkefirtoimprovementincancercases.In2011onestudyshowedthatkefirreducedthedamageto theDNAincolorectalcancersandcoloncancer.16Another study showed that cancer
cells in the stomach started tomutate and self-destructwith the additionof kefir to thediet.17 And in another, researchers gave kefir tomice daily and found that itwas veryeffectiveinregulatingtheimmunesystemandstoppingbreastcancergrowth.18
Alongwithcanceroftencomestheuseofchemotherapy,whichbringswithitahostofotherproblems.Therehasbeensomeresearchdoneontheconnectionbetweenthegutandchemo. In one clinical study, researchers gave a group of mice an injection ofchemotherapythatwould,poundforpound,killmostadulthumanbeings.Why?AsJian-GuoGeng, associate professor at theUniversity ofMichigan School ofDentistry, said,“Alltumorsfromdifferenttissuesandorganscanbekilledbyhighdosesofchemotherapyandradiation,butthecurrentchallengefortreatingthelater-stagedmetastasizedcanceristhat you actually kill the [patient] before you kill the tumor.”So the goalwas to test arecentlydiscoveredbiologicalmechanismthat focusesonpreserving the integrityof thegastrointestinal tract—a mechanism that helped mice live through this lethal dose ofchemotherapy.
ThemicewereinjectedwithasubstancecalledRspo1,orR-spondon1,whichactivatesstemcellproductionwithin thegut.Thesestemcells then rebuilddamaged tissue fasterthan chemo can destroy it. Of themice thatwere givenR-spondon1, 50 to 75 percentsurvivedthepotentiallyfatalchemotherapydose.Allthemiceinthecontrolgroupdied.19Hereistheexcitingpart:YourbodyalreadyhasawaytomakeR-spondon1onitsown.Insidethehumangut,alayerofepithelialcellsisregeneratedeveryfourtofivedays,aslongasyouhavetherightgutflora.Ifyourgutfloraarehealthyandincludeagroupofhealthystrainsofbacteria,yourbodywillregenerateitself.Iftheydonot,thenitslowsorhalts the regeneration of your intestinal cells. The probiotics in your gut can determinehowandifyourbodysurviveschemotherapy—makingitevenmorecrucialforthosewithcancerandgoingthroughchemotoaddculturedfoodsandprebioticstotheirdiets.
Cancer and chemotherapy are complex and affect people in different ways. I amcertainly not saying that cultured foods are a cure-all, but rather encouraging you tochangewhatyoueat and includeprobiotic andwhole, real foods.You’re thecaptainofyourship;steerwisely.
ColdsandFlu
Throughoutthepast13yearsIhavewatchedmybodygetstrongerandstrongerasmyimmunesystemhasbeenstrengthenedbythefoodsIeatandthelifestylechoicesImake.WhenIamaroundpeoplewithcoldsandflus,IamnolongerafraidIwillgetacoldortheflu,too.Iactuallylikethefactthatmybodyisexposedtothesetypesofgermsbecauseitmakesmyimmunesystemstronger.
Sowhy am I not afraid of getting a cold or the flu? It’s the strength of our immunesystemthatdetermineswhetheryougetsick,andculturedfoodshelpboost the immunesystem.
ResearchersatHarvardMedicalSchoolhavefoundevidenceofarelationshipbetweengood bacteria and the immune system. Certain bacteria in the gut influence thedevelopmentof the immune systembydoing such thingsas correctingdeficiencies andincreasingthenumberofsomethingcalledTcells.TherearetwokindsofTcells:killersandhelpers.KillerTcellsfindanddestroyinfectedcellsthathavebeenturnedintovirus-
making factories. Helper T cells don’t fight invaders themselves. Instead, they are liketeamcoordinators.WhenahelperTcellsendsoutachemicalmessage,itsmatchedkillerTcell isalertedthatthereisaviruspresentandseekstodestroyit.Havinglotsofgoodbacteria in the gut increasesT cell production and keeps communication among all thecellsfunctioning.20
InanarticleinPennMedicine,DavidArtis,Ph.D.,associateprofessorofmicrobiologyatthePerelmanSchoolofMedicineattheUniversityofPennsylvania,notesthatbacteriaareessentialtofightoffviralinfections.“Fromourstudiesinmice,wefoundthatsignalsderived from these beneficial microbes are essential for optimal immune responses toexperimentalviralinfections,”saysArtis.“Inonewaywecouldconsiderthesemicrobesasour‘brothersinarms’inthefightagainstinfectiousdiseases.”
To come to this conclusion, Artis’s lab treated mice with antibiotics to reduce thenumberofbacteria in theirguts.Thesemicewere thensubjected to the influenzavirus,andtheoutcomewastelling.Themicehadanimpairedimmuneresponsetothevirus,andthevirusdidn’tleavetheirbodiesasquicklyasitleftthoseinthecontrolgroup.Themicealsohadseverelydamagedairwaysandanincreasedrateofdeath.21
So as you can see, these invisiblemicrobes really are our brothers in arms, fightingunseenbattlesaswegothroughourdays.
Colitis
Ireceivelotsofe-mailsandFacebookpostsfrompeoplewhohavebeengreatlyhelpedorhealedfromcolitisbyconsumingculturedfoods.Ulcerativecolitisisinflammationofthecolonandrectumthatcausestinyopensorestoform.Thiscanleadtodiarrhea,bloodystools,abdominalpain,andcramping.
Probioticsareusedoften to treatcolitis,andnowthere isasurge infecal transplants,whichhavebeenapprovedbytheFDAtorestoregoodbacteriatothecolon.Theconceptistogiveoneperson’shealthybacteriatoanotherbytransferringhealthyfecesthroughtherectum and colon. Sounds intense, right? But here’s the deal: there’s a much lessfrighteningwaytoaccomplishthis.Youeatprobioticandprebioticfoodsandchangethemicrobiome inside of you. Probiotics naturally act as a barrier to the intestinal lining,keeping inflammationdown.They increasemucusproduction to create a thickermucuslayer,whichprotectsagainstinvasivebacteria.
Inonestudy,34patientswithmildtomoderateulcerativecolitiswhohadnotrespondedtoconventionaltherapyunderwentsixweeksoftreatmentwiththehigh-potencyprobioticmixtureVSL#3,whichcontains eight strainsofprobiotics,manyofwhichare found inculturedfoods:Bifidobacteriumbreve,Bifidobacteriumlongum,Bifidobacteriuminfantis,Lactobacillus acidophilus, Lactobacillus plantarum, Lactobacillus paracasei,Lactobacillusbulgaricus,andStreptococcusthermophilus.
The outcome was impressive: 77 percent of participants responded to the probiotictreatment.Andtherewerenoneoftheadverseeffectsthatoftenaccompanyconventionaltreatment.22
Another study—a double-blind study of 144 patients who had mild to moderateulcerative colitis and were already being treated with 5-aminosalicylic acid (5-ASA)
and/orimmunosuppressants—splitparticipantsintotwosets.Foreightweeks,onegroupusedthesameVSL#3mixturenotedinthestudyaboveandtheothertookaplacebo.Theprobiotic group saw a greater reduction in their scores on the ulcerative colitis diseaseactivity index (UCDAI), a scale used tomeasure symptomactivity in ulcerative colitis,thantheplacebogroup.Inotherwords,thepeopleontheprobioticshadbetterresultsfromtheir treatments compared with those who were being treated only with ASA orimmunosuppressants.Researchersalsofoundtheprobioticsimprovedrectalbleeding,andif the patient relapsed, reintroducing the probiotics again for eight weeks caused thepatientstogobackintoremission.23
These studies are very exciting, but there’s nothing quite as inspiring to me as thefirsthand accounts I hear. This is a testimony from someonewho actually healed fromcolitisbyusingculturedfoods.
It’s strange thatmycolitisdisease is something Ihavekepthidden frommyclosest friends,whohadno ideawhatI’vebeenthroughsince1976…Iwassooooexcitedtobeabletotellmyspecialistthatmycolitisof38yearsisundercontrol.Noblood.Nourgency.Nomucus.Withmylatestrelapsebeingmyworstever,IhadbeengoingfivetosixtimesbeforeworkjusttoemptymybowelssoIcouldkeepmynewjob,whichIlove.
WhenIqueriedthenew,strongerimmunosuppressantdrug[mydoctor]wantedmeon,Ichosetorejectitafterresearch.WhywouldIreducemyautoimmunesystemtoreduceinflammationwhenmyimmunesystemistheonepartIwantstrong?
From themoment Iwasgiftedyour bookCulturedFood forLife and somemilk kefir grains, I set out on ajourney of discovery of probiotics and good gut flora. My aim was to reduce my dependence onimmunosuppressant drugs. Through the ease of following the Trilogy of milk kefir, kombucha, and veggieferments,InowhaveaqualityoflifethatIneverthoughtpossible.
Crohn’sDisease
JordanRubin,healthadvocateandfounderofGardenofLife, Inc.,wasn’talways thethrivingentrepreneurheistoday.Iheardhimspeakataconferenceandfoundoutthathissuccessful companywasborn from thepainheenduredwithCrohn’sdisease.Asa19-year-old,hewasdiagnosedwithCrohn’s,whichnearlyendedhislife.BeforeCrohn’s,hewas 6’1” and 180 pounds. After suffering with this condition, he got to a low of 104poundsandwasconfinedtoawheelchair.Hecrossedtheworld,visitingdozensofhealthprofessionalsandtryingmorethan300supplements,andhejustcontinuedtogetworse.So he started studying nutrition and changed his diet to include only whole, living,enzyme- and probiotic-rich foods. He said he drank two quarts of kefir a day andconsumed many other fermented foods and supplements. Within four months, he hadregainedhisweightandhisbodybegantoheal.It’sbeenmanyyearsnow,andheexhibitsnosymptomsofCrohn’s.Withhishealthrestoredhewentontobebecomeasuccessfulauthor,speaker,certifiednutritionalconsultant,andsuccessfulbusinessowner.
SoisthereanyproofthattheprobioticadditionstoJordan’sdietareresponsibleforhishealth? Yep. A recent study published in Genome Medicine found that people withCrohn’shadlessdiversityinhealthybacteriaandmoreharmfulbacteriaintheirguts.Thiswas linked not only with the subjects’ DNA but also with the use of antibiotics. “Theintestinalbacteria,or‘gutmicrobiome,’youdevelopataveryyoungagecanhaveabigimpact on your health for the rest of your life,” lead study author Dan Knights, aUniversityofMinnesotabiotechnologist,toldDiscover:Science+Technology.“Wehavefoundgroupsofgenesthatmayplayaroleinshapingthedevelopmentofimbalancedgut
microbes.”24
Another study lookedathowaddinggoodmicrobescanhelp reduce inflammation inpeoplewithCrohn’s. In thisstudy,LactobacilluscaseiorLactobacillusbulgaricuswereculturedwithspecimensoftissuetakenfromtenpatientswithCrohn’s.Inthetissuethatwas inflamed, the bacteria slowed the production of the cytokines responsible for theinflammation.25
Depression
There isa lotof research linkinganunhealthygut todepression.Thegut, sometimescalled the “second brain,” contains a hundredmillion neurons,more than in either thespinal cord or the peripheral nervous system. A combination of nerves, hormones,bacteria, blood, and the organs of the digestive system handle the complex task ofbreakingdownourfood,absorbingnutrients,andexpellingwastes—allthewhilekeepingour immunesystemstrong.Sincedigestion requiresaconsiderateamountof thebody’senergy,whenitstartstostrugglewecanfeelitinouremotions.
MichaelGershon, chairmanof theDepartmentofAnatomyandCellBiologyatNewYork–Presbyterian Hospital/Columbia University Medical Center and an expert inneurogastroenterology,says,“Everydayemotionalwell-beingmayrelyonmessagesfromthe brain below to the brain above.”26 The reason the gut andmood are so intimatelyintertwinedisthatthebacteriaofthegutproducehundredsofhormonesthathelpregulatethe body. While many people think that serotonin—the hormone that produces happyfeelings—comesfromthebrain,therealityisthat95percentofitismanufacturedinthegut.27But ifyourgut isn’tbalanced, itcan’tproduce thishormoneasefficiently.So thekindofmicroflorayouhavewillingreatpartdeterminewhatkindofmoodsyouhave.
But this is great because you can alter the makeup of your microbiome by addingcultured foods. One three-part, placebo-controlled human study showed that addingprobiotics can, in fact, decrease anxiety, diminish perceptions of stress, and improveoverallmentaloutlook.28
Experimental studies have also shown that supplementingwithprobiotic bacteria canincrease peripheral tryptophan levels. Tryptophan is a precursor to serotonin anddopamine(theotherhappyhormone),soincreasedtryptophanmeansincreasedserotoninanddopamine.29
Moreandmorestudiesaresurfacingeachdaythatshowthatasourdietshavechangedtoincludemorechemicalpreservatives,thenumberofdepressioncaseshasalsorisen.Weno longer eat the foods that help keep our guts in balance, so it’s no surprise that ourbodieshaverebelled.Ifoundmyselfexperiencingdepressionwithoutevenrealizingwhatwashappening.SlowlyovertimeIlostmyjoyforlife,andasIwentthroughmyday-to-dayroutineIstartedtothinkthatthiswasnormal.ButIwaswrong!Wearesupposedtobe happy; it’s how our bodies are designed.We have all themachinery inside of us tocreateafeelingofwell-being,optimism,andhappiness,butitdoesn’tworkcorrectlyifwefeedourbodiesgarbage.
Diabetes
DiabetesissomethingIsawfirsthandinmyfamilyasIgrewup.Watchingthisdisease(both type1and type2)affectmyfamily leftaprofound impressiononme.SowhenIdevelopedtype2diabetesduringmylastpregnancy—onlytowatchitdisappearandthenreturnagainaftermydaughter’sbirth—IknewIwasinalotoftrouble.Irememberhowawful I felt. I was exhausted, andmy days revolved around finding time to sit on thecouch. I knew that if I didn’t fix this problem, itwould likely takeme away frommyfamilymuchtooearly.Andwhileitwasawful,Iamsothankfulforthepainthatitcausedbecauseitmademestartseekinganswersandtakechargeofmyhealth.It’salsooneofthethingsthatledmetoculturedfoods.
Day-to-day life with diabetes is pretty terrible. It feels like having unseen forcescontrollingyou.Youhavefoodcravingsandyouwanttoeatlargeamountsoffood.Youbecomeaccustomedtofeelingbad.Andinthelongterm,itcanleadtostrokesandheartattacks.
IwillneverforgetthedaywhenIfeltmydiabetesstarttoreverse.IhadbeendrinkingkefirforaboutamonthandIwasfeelingbetter,butonthatparticulardaymybloodsugarshadnormalized, and not only did the bloodmachine say so but so didmybody. Iwasstandinginthekitchen,doingdishes,andsuddenlyfoundmyselfinthefrontyardfillingupmybirdfeeder.Ihadn’tcaredaboutthebirdsandtheirfoodforweeks,butsuddenlyIwantedtotakecareofthem—Iwantedtotakecareofeverybody.Feelingsofwell-beingandjoyenvelopedmelikeablanket.IknewmybodywashealingandlettingmeknowIwasontherightpath.
Sohowdoeseatingprobioticfoodshelpwithdiabetes?
Manystudiesareconfirming thatalteredgut floraarepresent inhumansandanimalswith obesity, insulin resistance, diabetes, and hypertension. Growing research suggeststhat people who are obese and resistant to insulin have microbes in their gut that aredifferentfromhealthypeople’s.Theleaneryouare,themoreFirmicutesyouhave,andthemoreobese,themoreBacteroidetes.30
There isevidence that feedingprobioticsandprebiotics to thosewithdiabetes-relatedobesityandmetabolicdisorderscandramaticallyreduceinsulinresistance,restoreglucosesensitivity, and lower blood pressure and weight by altering their gut flora andencouragingtherightkindofmicrobestothriveandgrow.31Thissimplyaddstoafeelingofoverallwell-being.Theseconditionscanbeverydrainingand tax thebody, sowhenyoubalanceyourgut,youliberateenergy,liftingyourmoodandoutlookonlife.
Fibromyalgia
Fibromyalgiaisoneofthefastest-growingdisablingconditions,anditseemstoaffectmostlywomen. I see it croppingup everywhere. It is a chronic inflammatory conditionthat causesmuscular and joint pain and extreme fatigue. It is debilitating and can ruinpeople’slives.Moreandmoreevidenceispointingtoanunhealthygutinpeoplesufferingfromfibromyalgia.Onestudyfoundthatthosewhohavefibromyalgiaalsohaveleakygutsyndromeor IBS.32Anotherstudyshowed that73percentofpatientswithfibromyalgiareportedgastrointestinalsymptomsandsignsandthatIBSwaspresentin30to70percentoffibromyalgiapatients.33
This shows that there is a link between fibromyalgia andgut problems—but not thatoneiscausingtheother.However,thereisonestudythatseemstoshedlightoncausation.This study focused on patients with both fibromyalgia and small intestinal bacterialovergrowth(SIBO).PartofthegroupwastreatedforSIBObyusingantibiotics;theotherhalfgotaplacebo. In thosewhowere treated, therewasadecrease in the symptomsoffibromyalgia—thus suggesting that gut problems cause fibromyalgia.34 While this onestudy isn’t conclusive, it seems that gut problems couldbe at thebaseof fibromyalgia.This,then,suggeststhathealingthegutwouldgoalongwayinhelpingrestorethebodybacktoitsnaturalstate.
Anecdotalevidencefrompeoplewhohavecometomyclassesspeakstothepowerofculturedfoodsinhelpingfibromyalgia.CheckoutthisstoryfromSherri:
Over20yearsago, Iwasdiagnosedwith fibromyalgia.Foryears I’vehadanall-overbodyache that felt likeinflammation.ItwasanachethatIhadeveryday.Iwasespeciallyachywhenwehadrainyweather.
Afterhavingaterribleboutwithastomachvirusthatlastedaboutaweek,Isearchedoutinformationabouthowtohealmygutissues.Ifoundyourvideosandthat’swhereitallbegan.
Afterwatching your videos I immersedmyself inmaking kefir, cultured veggies, and kombucha.After threeweeksoffillingmyselfwiththesewonderfulfoods,IwokeuponemorningandrealizedIdidn’thavethatall-overbodyacheanymore. It’sbeen thatwayfor thepasteightdays,andI’msoexcitedabout it.Also, it’scalmedmypainfulgastricproblems,andIhaveasenseofwell-being.IknowthisissomethingthatI’mgoingtocontinuetodobecauseit’simprovingmyhealth.
FoodAllergies/Intolerance
Ihearaboutfoodallergiesandfoodintoleranceallthetimeinmywork.Generally,thesymptoms of food intolerance (gas, bloating, heartburn, headaches, and so on) are lessintense,while thesymptomsoffoodallergies(rashes,hives,shortnessofbreath, troubleswallowing, chestpain,or adrop inbloodpressure) aredramatic.35Both foodallergiesand food intolerance can also cause stomach pain, nausea, vomiting, and diarrhea. Ineithercase,thepersonwhohasthemliveswithgreatdiscomfort.
MydaughterMaci struggledwith food sensitivities for years.When shewas 16, shewasconstantlytiredanddealingwiththepainanddiscomfortofgeneraldigestiveissues.Everyweekthelistoffoodsthatcausedstomachdistressforhergrewlonger.Wetookhertodoctorafterdoctor,eachofwhomcametotheconclusionthatshewasprobablydealingwithIBSorfoodallergies,butnoonewaswillingtogiveadefinitivediagnosis.Finally,onedoctorsuggestedthatshehavesurgerytoremovehergallbladder,buthecouldn’tgiveusareasonwhy.SoIdecidedtodosomeresearchratherthanputMacithroughasurgerythatmightnothelpher.WhatIdiscoveredwasthattheliningofMaci’sgutwasdamagedand thatyearsof antibioticshad strippedherof allhergoodbacteria.This iswhatwaswreakinghavocinherdigestivesystem.Thisiswhysheseemedtobeallergictofoods.
Idevisedaplantohealhergut.Weremovedallthefoodsthatcausedherpain,andsheateaculturedfoodateverymeal,makingsuretoincorporateallthepiecesoftheTrilogy.This helped her digest hermeals and began to heal her gut.As Imentioned in the lastchapter, shewas also ingesting all kinds of prebiotics, thoughwe didn’t know it at thetime.Adding cultured foods and prebiotics gave hermany strains of good bacteria andcreatedanewmicrobiomeinhergut.Withinamonthherstomachstoppedhurting.Withinthreemonthsherso-calledfoodallergiesstartedevaporating,andayearlatershecouldeatanythingshedesired.
Because of what Maci was going through I started searching everywhere to findevidenceofhoweatingculturedfoodshealedfoodallergies,butnonewastobefound—excepttheanecdotalevidenceIsawwithMaciandthemanyotherpeopleIwasteaching.Untilnow.
InChapter1, I talkeda littleaboutanexcitingstudy,published in theProceedingsofthe National Academy of Sciences, that identified not only a possible cause of foodallergies but also a probable cure. The team found that young children overexposed toantibiotics were at greater risk of developing food allergies. They were also able toidentifyanaturallyoccurringclassofbacteria in thehumangut thatkeepspeople fromdeveloping those allergies.This class, calledClostridia, includeshundredsofmembers,but it diminishes with frequent antibiotic use at a young age—making children moresusceptibletofoodallergies.Macireceivedantibioticseveryyearwhenshegotherannualsinusinfection,andnowIcanseehowthisaffectedher.
The research teamadministered antibiotics toyoungmice and found theyweremorelikelythanthecontrolgrouptodeveloppeanutallergies.ThentheyweregivenClostridia—andlikemagic,themice’ssensitivitywentaway.Theywerenolongerallergic.36
The increase inallergicdiseases seen in industrializedcountries isbeingattributed tothehygienehypothesis,whichIdiscussedintheautismsection—theideathattheoveruseof antibiotics, food sterilization, andantibacterial cleaningproductshas led to a lackofdiversityinthemicrobialstrainsininfants.Datashowthatthegutflorainchildrenwithallergiesaredifferentfromthoseinchildrenwithoutallergies.
HighBloodPressure
Fourteenyearsago,beforeIfoundculturedfoods,mybodywassendingmecluesthatsomethingwaswrong. Ineverput itall togetheruntil Iwas inacrisis. Ihadextremelyhighbloodpressure, and the stressof that—alongwithmypregnancy—began affectingmyliver.Mybabywasdeliveredearlytosavemylife,butmybloodpressuredidn’tcomedownafterward. In thehospital Iwasonahigh-dosemagnesiumdrip thatmademe sosickIcouldn’tgetoutofbed.ThismeantthatIcouldn’tseemynewdaughter,whowasintheneonatalunitdownthehall.Ittorturedme,andbeingkeptfrommydaughtermademybloodpressureevenhigher.Shewastoofragiletoleavetheneonatalunit,andIcouldn’tevensituplongenoughtogetintoawheelchair.Itistimeslikethesethatcanchangeourlivesifwelet them.IwasbeggingGodtobringmybloodpressuredownwhenanursecame into the room,and I askedher if shewould takeme tomydaughter. I toldher itwould help lowermy blood pressure. So she did just that.At two in themorning, shewheeledmyentirebedintotheneonatalunit,andthereIsawmyfour-poundpreemie.
Mybloodpressure started tocomedown following thevisit, andas I rested inbed Istarted putting the pieces together. If Iwas on amagnesium drip so Iwouldn’t have astroke, did thatmeanmybodywasn’t hanging on tomagnesium?Perhaps thiswas thecauseofmyhighbloodpressure.IstartedresearchingthismanymonthslaterataboutthesametimeIstarteddrinkingkefir.Withtheadditionofkefirtomydiet,mybloodpressurebegantonormalize.Interestingly,Ifoundoutthatnotonlyiskefirhighinmagnesium,butitalsohelpsyouabsorbmoreofitfromthefoodsyoueat.
Magnesium deficiencies can wreak havoc in more ways than one. Magnesium is acofactorinmorethan800enzymesystemsthatregulatedifferentbiochemicalreactionsinthebody, includingproteinsynthesis,muscleandnerve function,blood-glucosecontrol,and blood pressure regulation. Magnesium can be found in food, but the amount isdependentupontheconcentrationin thesoilwherethefoodisgrown.Highlyprocessedfoods, and especially sugar, deplete the body ofmagnesium.A number of studies haveshownthatmagnesiumcanbenefityourbloodpressureandhelppreventsuddencardiacarrest,heartattack,37andstroke.Forexample,onemeta-analysis,whichwaspublishedintheAmericanJournalofClinicalNutrition,lookedatsevenstudiesthatcoveredmorethan240,000 participants. The results showed that dietary magnesium intake is inverselyassociatedwithriskofischemicstroke.38
Another study found that kefir works on an enzyme in the stomach to lower bloodpressurenaturally inoneoutof threepeople.39 It also reduces inflammation throughoutthebody.Andmoreandmorestudiesarefindingthatprobioticfermentedmilkhasbloodpressure—loweringeffectsinprehypertensiveandhypertensivepeople.40
Addingculturedfoodstomydietwasakeyfactorinhealingmybodyfromhighbloodpressure.
HighCholesterol
Manyyears ago I had several friends tellme that their cholesterol started improvingwhen they began to eat fermented foods. This made them believers in the power andimportanceoffermentedfoods.Onefriendevenaskedme,“Ifeatingtheseculturedfoodscoulddothis,whatwouldhappenifIchangedtherestofmydiet?”Asyou’veseensofar,theansweris“alot,”includingloweringcholesterol.
A double-blind study with 60 volunteers aged 18 to 65 looked at the effects ofprobiotics on cholesterol. Each day for 12 weeks, one group received a capsule thatcontained 120 billion viable Lactobacillus strains, which happen to be abundant incultured vegetables. The other group got a placebo. There was a 13.6 percent overallreduction in total cholesterol in the people who took the probiotic, compared with theplacebogroup.Moreover, theparticipantswith thehighestcholesterolat thestartof thestudy reduced their total cholesterol by 17.4 percent. Their LDL cholesterol—the badcholesterol—wasloweredby17.6percent,comparedwiththeplacebogroup.41Thisisasignificant reduction in total cholesterol. Ingesting cultured foods provides not only theLactobacillus strains thatwere used in the study but also various others that add to anoverallbalancedgut.
Another study gave participants live yogurt with Lactobacillus. After six weeksresearchers found significant reductions in LDL cholesterol (8.92 percent) and totalcholesterol(4.81percent).Thesamegroupperformedasecondtrialwithsimilarresults.42
One reason probiotics help lower cholesterol is because bacteria consume prebiotic(soluble) fiber in the small intestines and create acids, oneofwhich is calledpropionicacid.Thisparticularacidreducesproductionofcholesterolbytheliver.
Anotherway probiotics bring down cholesterol levels is that as bacteria grow in theintestinaltract,theyconsumesomeofthecholesterolthatispresent,incorporatingitinto
theirowncells.Thismeansthecholesterolbecomesunavailableforabsorptionfromtheintestineintothebloodstream,naturallyloweringtotalcholesterol.43
Iloveallthethingsgoodbacteriado!
IrritableBowelSyndrome
Irritablebowelsyndrome(IBS) is frequentlydiagnosed in theyoungand theold,andit’susuallyidentifiedbyagroupofsymptoms:abdominalpain,bloating,andachangeinmovement that can alternate between diarrhea and constipation. My daughter Macireceived this diagnosis on the basis of her symptoms of abdominal pain with frequentdiarrhea or constipation.Medical treatments seem to do little to help, and so I startedlookingforanalternative.Itwasculturedfoodsandprebioticsthatsetherfreefromthisdebilitatingconditionbycreatinganewmicrobiomeinhergut.
Sowhatdoscientistssayabout theconnectionbetweenprobiotics,ahealthygut,andIBS?
One2014studylookedat28peoplesufferingfromIBS.Someoftheparticipantswereasked to consume a fermented milk product for four weeks, while others served as acontrol group. In those people consuming the drink, researchers saw an increase in thebacteria thatproducesbutyrate,anacid that isbeneficial forguthealth. In response, thesymptomsof their IBSalso improved,while the symptomsof thepeople in the controlgroupremained.44 The conclusions drawn in this studymirror those of a study done in2009with34participants.45
Another interesting study, which was done in Norway, compared three groups: twocomposed of people who were suffering from IBS and one with subjects who had nosymptoms of IBS.One of the IBS groupswas given dietary advice, and the other twogroups didn’t receive this advice. Many people who have IBS avoid dairy because itcausestheirsymptomstoflareup.ThepeopleintheIBSgroupwhogotadviceweretoldtoconsumefermentedmilkproductscontainingprobiotics. Interestingly thepeoplewhoconsumedthemostfermenteddairydidsignificantlybetterthantheircounterparts.Theyreportedanimprovementinqualityoflifeandareductionofabdominalpain.46
It is exciting to see that doctors are starting to prescribe probiotics as a standardtreatment for IBS, but adding fermented foods to eachmeal can also go a longway inrestoringthegut.Mydaughterhadasmallportionofculturedfoodateverymeal—kefirforbreakfast,asideofculturedveggiesandkombuchaforlunchanddinner—andatereal,wholefoods.Thisallowedthebadpathogenstobeovertakenbythegoodmicrobesandallowedhergutliningtoheal.
Kidneys/KidneyStones
Thereiscurrentlyasurgeintheuseofprobioticsforkidneyhealthinthemedicalfield.New probiotic supplements have been developed specifically to treat the kidneys, andtherehavebeenremarkableresults.Certainstrainsofprobioticscangobbleupurea,uricacid,creatinine,andmanyothertoxinsthatarenotbeingeliminatedbyunderperformingkidneys.Asthehealthybacteriagrowandmultiply,theyconsumemoreandmoreofthesepoisonoussubstances,reducingtheserumuremictoxinlevelsinpeoplewithcompromisedkidney function.47 Here’s one of my favorite stories about cultured foods and kidney
health:Iwrote to you a couple ofmonths ago desperate for some help.My kidney doctor had just toldme thatmy
kidneyswerefunctioningat20percentandIneededtochoosewhichformofdialysisIwouldprefer.Itwasadeathsentencetome.Ihavehadseveralhealthproblemsthroughtheyears,andthiswasheadingforacrashreallysoon!Ihadaskedyou ifyouhadeverheardofanyonewhohad tried thiscultured-food-and-drinkwayof lifewithanyresultsofrepairingkidneyfunction,andyoutoldmenotthatyouhadheardof,butyougavemeencouragementtotryitanyway.InmygriefanddespairIdecidedtodojustthat.Donna,Iwentbacktothekidneycaredoctorjustrecentlyandhejustkeptshakinghisheadandsaidhedidn’tunderstandhoworwhythiswayworked,butthatnotonly had I lost weight in the two months since I last saw him, but also my kidney function… went UP 10percent!!!!!YayGod!Hesaidhehadneverheardofthishappeningbefore.Thenursecamebackinafterthevisitandsaidinalltheyearsshehadworkedforhimshehadneverseenhimspeechlesslikethat.Allthis,Donna,afteronlydoingitforapproximately1½months!
Notonly arepeople seeing improvement inkidney function,but theyare also seeingthatculturedfoodscanhelppreventkidneystones.
Akidneystoneisasolidpieceofmaterialthatformsintheurinarytractwhentherearehighlevelsofcertainsubstancesintheurine.Forabout80percentofAmericanswhohavekidney stones, this substance is calciumoxalate.While this is naturally found in urine,calciumoxalate and theother substances found inkidney stonesdonot normally causeproblems,because theyareat a relatively lowconcentration.Theyusuallypass throughthebodyandaredisposedofinurine.However,whentheyreachhighconcentrations,thebodyisn’tabletopassallofthem,sotheyformintokidneystones.Therearemanywaystotreatkidneystones, includingsurgicalremovalortheuseofshockwavestobreakupthe stones into smaller, passable pieces, but these treatments don’t address why theydevelopinthefirstplace.
Thereisonebacteriumnaturallyfoundinthedigestivetract,Oxalobacter formigenes,thathasbeenshowntodegradecalciumoxalate,thuspreventingkidneystones.Itslevelsvarydependingongutacidityandsalts,andinsomeindividualsitcannotbedetected.Itisalso very susceptible to commonly used antibiotics. In one study, adult volunteerswhoingestedadoseofO.formigeneshadareducedconcentrationofcalciumoxalateintheirurine.48WhileitisnotknownifO.formigenesisinculturedfoods,anotherstudyshowedthatbacteriastrainsinculturedfoodscouldbejustaseffectiveatreducingcalciumoxalateconcentrations.Thiswasseeninafour-weekstudyinwhichsixpatientswithmajorrisksfor kidney stones received a daily probiotic containing L. acidophilus, L. plantarum,Lactobacillusbrevis,S.thermophilus,andB.infantis—allofwhicharefoundinculturedfoods. The results showed a great reduction of calcium oxalates in all six subjects.49Another study, done by theCaliforniaDairyResearch Foundation andDairy and FoodCultureTechnologies,gotsimilarresultsinastudyof10people.50
Isn’titexcitingthatthesefoodscanmakesuchadifference!
Obesity
Manypeoplehavetoldmethatconsumingculturedfoodshasledtoweightloss.Anditdoesn’tmatterwhich food—kombucha, kefir, and culturedveggies all seem togive thebody the nutrients it needs to feel satiated, which leads to eating less. Incorporatingcultured foodsalsohelpsyouweanyourself from theaddictivesubstancesandcravingsthatleaveyouinaviciouscycleofunhealthyeating.
Somuchresearchhasbeendoneabouttheconnectionbetweenahealthyweightanda
healthygutthatI’mnotgoingtogointoitallhere.Inshort,theoutcomeofmanyofthesestudies is that a diverse community of bacteria is important for maintaining a healthymetabolismandweight.
Dr.RaphaelKellman,who founded theKellmanCenter for Integrative&FunctionalMedicine, has written a great book called The Microbiome Diet, which sums up theconnectionbetweenweightandahealthygut:
Thesebeneficialbacteriamakeupaseparateecologywithinthebodyandhaveanenormousinfluenceonyourmetabolism,yourhormones,yourcravings—evenyourgenes….Whenitoperatesatpeakefficiency,sodoesyourmetabolism.Andwhenyourmicrobiomeisoutofbalance,youmightfindyourselfgainingweightorunabletoloseweight,nomatterhowmuchyouexerciseorhowcarefullyyoueat.Toachieveyouridealweight,youneedthehelpofyourmicrobiome.51
BeforeIstepawayfromthesectiononobesity,Idowanttozeroinononeaspectoftheweight-loss journey that many people don’t know is associated with a healthy gut:cravings.
Inour familywedon’thavea lotof sugar;mostlyweeat thingsmadewithhealthiersweeteners,suchassteviaorSucanat.Butnotlongagosugarstartedtocreepbackintomylife,andIstartedtofeeltheeffects.Itstartedtochangeme,andmybodyletmeknowbycausingintensecravingsforsugar.Whydoesthishappen?
It’sbecausedifferentbacterialspeciesneeddifferentthingstosurvive.Somelikesugar.Somelikefat.Andwhenyoufeedyourbodysugarorfat,youstrengthenthebacteriathatfeed on these substances, helping themmultiply.Andwithmore of them, the need forsugar or fat is greater. Because the gut is linked to the immune system, the endocrinesystem,andthenervoussystem,thesignalsforthisincreasedneedaresenttoyourbrain,andthis influencesyourdesiresandyourbehavior.Byeatingthedesiredsubstance,youthrowoff thebalanceofyourgutevenmoredramatically,causingcravings to intensify.ThisiswhathappenedtomewhenIstartedwantingsugarallthetime.
The exciting part is that we have some control in this.We can change the bacterialmakeup of our microbiome by changing what we eat. By adding cultured foods andprebiotics(foodforbacteria)andbyremovinghighlyprocessedfoodsandsugar,wecauseour bacteria to change; in turn, they change our desire for certain foods. And thisdecreasingofcravingscanstartinaslittleas24hours!
Ulcers
Pepticulcers,whichareopensoresintheliningofthestomachoruppersmallintestine,canbeverypainful.Theycreateaburningsensationinthegutandcausepainfulgasandnausea,makingitdifficulttoeat.Foryearsnooneknewwhatcausedthem,butin2005,scientists Barry Marshall and J. Robin Warren were awarded the Nobel Prize inPhysiologyorMedicinefortheirdiscoverythatpepticulcerswerecausedprimarilybythebacteriumHelicobacterpylori.Quiteafewstudieshaveexaminedtheeffectsofprobioticson H. pylori, and it seems that many different strains of probiotic bacteria have abeneficialeffectonlesseningthenumberofH.pylori in thegut, thusprotectingagainstulcers.Scientistshaven’tyetdeterminedtheexactreasonforthis,butsometheorizethatitisrelatedtoeitherchangingthepHofthestomach,thusinhibitingthegrowthofH.pylori,orpreventingH.pylorifromadheringtothestomach’smembrane.52Whateverthereason,
it seems that the addition of probiotic foods to the diet helps preventH. pylori fromwreakinghavoconthegut.
Onestudylookedattheissueofulcersfromanotherangleandfoundadecreasedriskforulcersinpeoplewhohadahighintakeoffermentedmilkproducts.Anincreasedriskwasnotedforhighmilkintake.53
Anotherstudyfoundthataddinglotsofprebioticfoodstoyourdietmayhelppreventstomachulcers.Thisstudyobservednearly48,000menbetweentheagesof40and70forsixyearsandanalyzedtheireatinghabits.Itwasfoundthatmenwiththehighestintakeofsolublefibersubstantiallyreducedtheirriskofdevelopinganulcer.54
Amongpeoplewhoalreadyhaveulcers,kombuchahasbeenfoundtohelpthehealingprocess.Thespecialprobioticbacteriaandyeastsinkombuchaprotecttheliningofthegutbyreducingtheacidsthatdamagethemucousmembrane.ItwasfoundthatthisworksaswellastheprescriptiondrugPrilosecinhealingstomachulcers.55
Cultured vegetables have a part in healing ulcers as well. Vitamin U, which is notactually a vitamin but a compound called S-methylmethionine, is abundant in culturedcabbage and its juices and has been shown to successfully treat ulcerative colitis, acidreflux,andpepticulcers.56
YeastInfections
Candida is a yeast/fungal organism that lives naturally within the human body. Youcan’t get rid of it completely, nor should you want to. It helps keep you healthy byrecognizing and destroying harmful bacteria. It also digests and breaks down necrotic(dead)materialinyourbodyinordertogetridofit.Debristhat’stootoxicordifficultforourregulardigestivesystemcanbehandledbycandida.Butwhenitovergrowsandgetsoutofcontrol,problemsarise.Oneofthefasterwaysforcandidatogetoutofcontrolistotakeantibiotics.Abalanceofgoodbacteriakeepscandidaincheck.Acommonpracticeamong researchers looking to induce a yeast infection is actually to give subjectsantibioticstopurposelythrowoffthebalanceoftheirmicrobiomes.
Overproduction of candida can cause many illnesses, including the fungal infectioncandidiasis. Candida can spread throughout the intestines and sinuses, and if it goessystemic,itcanpenetratethebloodstream,releasingtoxicby-products.
Inwomen,bacterianormallycolonizethevaginaandkeepcandidaandyeastinfectionsunder control. There are five known vaginal bacteria, and many of them, likeLactobacillus,producelacticacid,whichlowersthepH,creatingahostileenvironmentforpathogens.Whenthesebacteriaarekilledbythingssuchasantibiotics,anovergrowthofyeastmayresult,leadingtoayeastinfection.
A lot of people avoid cultured foods—especially kombucha—when they have anovergrowthofcandida,believingthatthesefoodsactuallymaketheconditionworse.AsInotedinthelastchapter,thisisn’twhatI’vefoundtobetrue.Infact,it’sjusttheopposite:culturedfoodscanaidinthetreatmentofcandidaovergrowth,as longastheyaremadeproperly in order to remove the sugars and allow the probiotics to grow and becomestrong.
There are now some studies supportingmy life experiences.One study included150hospitalizedchildren(106boys,44girls)betweentheagesof3monthsand12yearswhohadbeenonbroad-spectrumantibioticsforatleast48hours.Theyweredividedintoonetrialgroupandoneplacebogroup.Forsevendays,thesubjectsinthetrialgroupreceiveda sachet of probiotics twice a day; the other group received placebo packets. Eachprobiotic sachet contained Lactobacillus acidophilus, Lactobacillus rhamnosus,Bifidobacterium longum, Bifidobacterium bifidum, Saccharomyces boulardii (the goodyeast in kombucha), and Saccharomyces thermophilus—all of which are common inculturedfoods—andfructo-oligosaccharides,whichareatypeofprebiotic.
Thepresenceofcandidawas thesameinbothgroupson thefirstday,buton the lastdaythatprobioticswereadministered,27.9percentofthepatientsinthetrialgroupwerecolonizedwithacandidainfection,comparedwiththe42.6percentofthepatientsintheplacebogroup.Candidainfectionscontinuedtoincreaseinnumberfromday7today14intheplacebogroupbutnotintheonethattooktheprobioticsachets.Thisshowedthatsupplementing with probiotics could help reduce candida colonization in critically illchildrenreceivingbroad-spectrumantibiotics.57
Other studies show that when you add probiotics from theLactobacillus family youdown-regulatecandida,stoppingyeastinfectionsandkeepingthemfromrecurring.58Icanthinkofnobetterwaytodothisthanthroughculturedfoods,whichareloadedwithmanyprobiotics,especiallythosefromtheLactobacillusfamily.
BringingItAllTogether
Nowyouknowsomeof thewonderfulways thatbacteriaarehelpingusstayhealthyandhappy.Researchispoppingupleftandright tosupport thebenefitsofbacteria,andevery week I hear firsthand stories of healing from people on my website and in myclasses.
It’samazingwhatprobioticfoodscando.Andit’ssurprisingthatsomethingsosimplecanhelpyouwith all sorts of symptoms.Areyou constipated?Try cultured foods.Areyouhaving theoppositeproblem?Trycultured foods.Doyou feel tiredand run-down?Juststartwithoneculturedfoodandgiveitatry.Youarewhatyoueat,afterall.
WhenIwassick, Inever realizedhowgoodIcould feel.Evenwhen Iwasn’t sick, Ididn’tknowthatIcouldfeelbetter.ButwhenIstartedeatingculturedfoods,myemotionschanged from despair to joy.My body did a complete turnaround, and so didmy life.NeverinamillionyearsdidIthinkthatIwouldhavethelifeIhavenow.Writeabook?Noway!Haveawebsiteandonlinestoreandteachclasseshelpingthousandsofpeople?Thatwasn’tevenapossibilitytome.ButwhenIbegantofeelbetter,Ifoundspecialgiftsand talents I never knew I had. As my body healed, it opened upmy heart, and all Iwantedtodowashelpothersfeelthesame.Wereallyaremadetohelponeanother.It’sadesire that I thinkwe arebornwith.What gifts and talents doyouhave that youdon’tknow about because you don’t feel good?Don’t spend your life not feeling good.Youdon’tknowwhatyou’remissing.Youhaveahundredtrillionfriendswhowanttoseeyouwell,andonemorefriendwhowantstohelpyou,too.Andthatfriendisme.Sonowlet’sgetwiththeprogramandlearnthepracticalitiesofbringingculturedfoodsintoyourlife.
CHAPTER5
BringingtheTrilogyintoYourLife“Itisourchoicesthatshowwhatwetrulyare,farmorethanourabilities.”
—AlbusDumbledore
Ahabitissomethingyoudoprettymuchautomatically.Onceyourealizeyouaredoingit,youcanstopordecidetocontinue.Atthatpoint itbecomesachoice,notahabit.Sowhy dowe continue to do things that bring negative consequences into our lives evenwhenwerealize thatwecanchoose?Perplexing, isn’t it?Weallknowthatwewill feelbetterifweeatbetter.Ihearthisallthetime,andIsaidittomyselfformanyyears.StillIcontinuedtomakechoicesthathurtmeinsteadofbenefitedme.Why?Ittookmealongtimetofigurethisout.Maybemylittlerevelationwillhelpclearthecobwebsofconfusionforyou.
Everytimewemakeachoiceaboutanything,butespeciallyaboutwhatweeat,wearemakingthatchoicebecauseinthatmomentwebelieveitwillbenefitus.Nowholdon—Iknowwhatyou’rethinking:“Thisisnot true.Iofteneat foodthatIknowisn’tgoodforme.”Youmayverywellknowit’snotgoodforyou,butinthemomentthereisareasonyouarechoosingit.Ididthisforyears.Intheshortterm,IchosewhatIfeltIneeded.Iwastootiredtofixahealthymeal,soIwentforsomethingquickandeasy.Iwascravingcomfort, so icecreamsoundedgood.Oftenwhen Imade thesechoices Iwould think, Iwilljustdothistonight,andtomorrowIwillstartanew.
Theseshort-termchoiceswentonandonuntilmyfamilyandIgotsick.Thenitbecameclearthatsomethingneededtochange.Whenmychildrenstartedtosufferbecauseofmychoices,Icouldn’tstandthepain.SoIchanged,mostlyforthem,butinturnithealedme,too.Atfirstitfeltlikeanuphillbattle,butintheenditsetmefree.Likesomanyothers,Ihadbeentrainedtothinkthateatinghealthyishard.ButIfoundoutthatthisisn’ttrue.
Keepinmind,Ididn’tchangeallatonce.Iwentonesmall,fermentedstepata time.AndasImadegoodchoices,myhealthylifepickedupmomentum.EverygoodchoiceImadeledtomoregoodchoices,andbeforeIknewitmyfamilyandIweregettingbetter.IfeltsogoodthatIneverlookedback.
Makingthesechoicesrewiredmybrainandchangedtheworldofbacteriainsideofme.ItmademerealizethatwhatIreallywantedwaseaseandtofeelgood.Mycravingsforunhealthyfoodssubsided,andIstartedcravingthefoodsthatmademethrive.
Nowit’stimeforyoutostartmakingyourownhealthychanges.Thisiswherethefunbegins.Don’tbeintimated.Iknowthisculturedfoodstuffsoundshard,butIpromiseitisn’t;it’sjustnew.IhavemadetheeasiestguideIcanthinkofforyou.I’vetriedtomakeitfunandfeellikeanadventure.Beforeyouknowit,culturedfoodwillbeanormalpartofyourlife,andyou’llwonderhowyoueverlivedwithoutit.Onceyoutastethefreedomthathealthgivesyou,youwillbesoaring.Whenyouarewell,youwillbecomeabeacontoothers,andeverybodywillwanttoknowwhatyouhavedonetogetsohealthy.Inthisway, you’ll literally change theworld by changing yourself—and your hundred trillion
helperscan’twaittohelpyou.
GettingStarted
Beforewebegin,Ineedtocautionyouaboutwhatyouareabouttoundertake.Thesearenotsimply foods; they’repowerfulmedicine.Thesefoodswill floodyourbodywithbillionsofprobiotics.
Theabilityofthesebacteriatohealyoudependsontheirstrengthandnumbers.Asyoueat more and more of them, along with prebiotics, you will create a powerful healingarmy.When they gather enough members of their particular strain, they will begin todominateandchangetheenvironmentinsideyourbody.Thismeansthattheywilldestroypathogens and yeasts that have been in control.While this is good news, it can causesymptoms that make you feel as if you’re getting worse, not better. But these aretemporary.
Thisiscalledahealingcrisis,orifyou’dliketogobythemedicalterm,aHerxheimerreaction,anditisjustthefirststopontheroadtorecovery.Thereasonsymptomsoccuristhatwhenharmfulbacteriaandyeastsdie, theyproduce toxins.Thiscanmakeyou feelprettybadifyouhavealotofthemandyourbodyisnotabletoeliminatethemquicklyenoughtokeepupwiththehealingprocess.Someofthesymptomsyoumaynoticeare:
Bodyodor
Diarrheaorloosestools
Digestiveupset
Discoloredstools
Fatigue
Fever
Gasandbloating
Headaches
Hotorcoldflashes
Increasedurination
Jointpain
Sinusstuffinessordrainage
Sorethroat
Thevastmajorityofpeopleexperienceverymildsymptomsornoneatall.Onlyafewpeoplewillexperienceseveresymptoms.Howbadyoufeeldependsonthehealthofyourgutwhenyoubegin.Butthenegativeeffectsofeatingculturedfoodswillsubsideasthebody gets healthier and is able to eliminate toxinsmore effectively. Symptoms usuallylessenorendwithintwotothreedays,butonrareoccasionstheycanlastafewweeks.
My own healing crisis was very brief. When I started consuming cultured foods Iexperienced a slight fever, which lasted for about an hour and then left. I also had
increasedurinationandfatigue,whichlastedafewdays.AndwhentheywentawayIfeltarenewedstateofbeingthatIhadnotknownbefore.
Sowhatdoyoudoifthesesymptomsoccur?Isuggestthatyouconsumeculturedfoodsmoreslowlyoreventakesometimeoffandletyourbodyclearitself.Thenbeginagainaftera fewdaysorevenacoupleofweeks. In short, I suggestyou listen toyourbody.This isoneof thegreatest tools cultured foodsofferedme. I learned thatmybodywassendingmemessagesallthetime.Itwastalkingtomeinsymptoms,butIhadn’tthoughtaboutitinthisway.Directlyexperiencingthepowerofculturedfoodsopenedmyeyestothis.NowIcan’teatthefoodsthatcreatedillnessinme.Thiswillhappentoyou,too,ifyoujustlistentowhatyourbodyistellingyou.
Sopleasedon’tgiveupevenifyouexperiencenegativesideeffects.Thisisjustyourbody lettingyouknow thatyou’reon the rightpath.Govery slowlyand seehowyourbodyreacts.Addonlyoneculturedfoodatatime,eatingordrinkingsmallamountsofituntilyourbodyadjustsandrebalances.Thenyoucanaddmore.
Thatbeing said, Iknowa fewpeoplewhodecided to takeadifferent approach: theysimplyfloodedtheirsystemswithtonsofculturedfoodandgoodbacteria,waginganall-outwarandgettingitoverwith.Ihadonereadertellmehewasgoingforthenuclearblastinsteadoftheslow,gentleapproach.Thiscanbeextremelyuncomfortable,andit’snotforeverybody,butitcanreestablishthegutmorequickly.
OnequestionIgetalotwhenIstartpeopleontheprocessofeatingculturedfoodsiswhethertheycangetthesameeffectsfromtakingprobioticsupplements,andmyanswerisaresoundingNO.AsImentionedbefore,probioticstakeninpillformdon’tmakeitintotheintestine—theyarekilledbystomachacid.Soeventhoughtherearebillionsofhealthybacteriainthepills,thesebacteriadon’tnecessarilygetwheretheyneedtogo.Butwithculturedfoods,thesebacteriaareencasedinaprotectivehalothatushersthemthroughthestomach. The acid attacks the food containing them but doesn’t have time to kill thehealthy bacteria within. So probiotic foods are much more powerful than their pillcounterparts.
TRYINGOUTTHETRILOGY
Kefir:Tryabout¼cupthefirstdayandseehowyoufeel.Youcantryoneofmy recipes, drink it straight, or sweeten itwith a little fruit, honey, orsteviaforasugar-freeversion.Seehowyoufeel,andifyou’redoinggreat,youcanhavesomemore.Ifnot,letyourbodyadjust.Waitadayortwoandtryagain.Kombucha:Tryabout¼cupthefirstdayandseehowyoufeel.Ifyou’refeeling great, you can have some more. If not, give your body time toadjust.Waitadayortwoandtryagain.Culturedvegetables:Go slowly and eat only a spoonful per day for thefirstfewdays.Payattentiontohowyoufeel.Ifyou’redoinggreat,youcanhave somemore. If not, let your body adjust.Wait a day or two and tryagain.
I’msoexcitedforyoutobeginthisjourney.Onceyouexperiencewellness,thecontrast
betweensickandhealthyseemsgreater,andgoingbacktoharmfuleatinghabitsbecomesharderandharder.Culturedfoodschangedmeforgood,andthereisnogoingback.Younever know how bad you are actually feeling until you experience how good you’resupposedtofeel!
HereWeGo!
Allright!It’s timeto jumpinandstarteating!Thereareacoupleofways todothis.Thefirstistosimplychoosewhichfoodsoundsthebestandstart.Isitkefirorculturedvegetables?Ordoeskombuchasoundintriguing?Thereisnowrongchoice,sopickone,go to the next chapter (“The Basics”), and start there with the easy, step-by-stepinstructions.Onceyou’vemasteredonefood,movetoanotheruntilyouhave thewholeTrilogyinyourdiet.
Yourotheroptionistoheadtotheappendixandfollowthe21-dayplanIhaveoutlined.Thiswill takeyoubythehandandshowyouexactlyhowtoincorporateall threefoodsintoyourdiet.Itcoverseverythingfromshoppingtopreppingtoeating.Alotofpeopleareintimidatedbythesefoods,butthere’snothingtobeafraidof.It’sjustnew,butthat’swhyIamheretohelpyou.
PARTII
TheRecipes
CHAPTER6
TheBasicsInthischapter,you’lllearnhowtomakethemostbasicrecipesforeachelementofthe
Trilogy—culturedveggies,kefir,andkombucha.I’ll takeyoustep-by-stepthroughtheseprocesses so you can get some experience and gain the confidence you need to jumpwholeheartedlyintotherecipesinthenextchapters.Iknowthiscanbeabitintimidating,but believe me—these foods are extremely forgiving in the preparation process. Andthey’re safe.But just to be sure you feel empowered tomake them, I’ve also includedquite a few troubleshooting tips and some frequently asked questions for each type offood.Solet’sgetculturing!
MakingBasicKefir
KefiristhesimplestpartoftheTrilogytomake—andoneofthefastest:ittakesonly24hours! So in one day you’ll be happily on yourway to digestive health.There are twowaystomakekefir:usingkefirstarterculturepacketsandusinglivegrains.I’mgoingtoshowyouboth,butIhighlyrecommendthatyouusethepacketsifyou’rejuststartingout.This is how I began. It’s super easy, and anybody can do it, plus you’ll get consistentresultsagainandagain.
When making either of these recipes, you can use nearly any type of milk that’savailable. Whole milk, reduced-fat, nonfat, goat’s milk, cow’s milk, pasteurized, andhomogenized—whatever you choose. However, I think fresh, raw, whole cow’s milkmakesthemostdeliciouskefir.TheonlythingIrecommendyouavoidisultra-pasteurizedor lactose-freemilk. These don’t provide enough food to keep the bacteria happy.Andneveruseajarstillhotfromthedishwasher.Heatandlackoffoodarethetwothingsthatwillkilltheprobioticsinyourkefir.
FoolproofKefirMethodwithEasyKefir
Makingkefirwithculturepacketsiseasierthanmakingyogurt,andthereareonlyafewsteps.Thestarterculture,whichconsistsoffreeze-driedkefirgrainsandcomesinpowderform,andyoubasicallyjustaddmilk.Thenyou’redone!Fourpackagescanmakeupto28gallonsofkefir.Ifyou’restrugglingorfeeloverwhelmed,thisisagreatplacetostart.You can purchase Easy Kefir at www.culturedfoodlife.com/store and also atwww.cuttingedgecultures.com. Check out step-by-step pictures detailing the process at:www.culturedfoodlife.com/the-trilogy/kefir/how-to-make-kefir/.Step1:Place4cupsofmilk*inaglassjarthatcanbesecurelysealed.Ilikecanningjarswithplasticlids,butyoucanuseanyjarthatwillclosesecurely.
Step2:AddonepacketofEasyKefirpowder.
Step3:Securelysealthejarandshakeorstirwelltocombinetheingredients.
Step4:Leavethejaronyourkitchencounter,outofdirectsunlightorinacabinetatroomtemperature(between68°Fand72°F),for18to24hours.Ifyourhomeiscoolerthan72°F,youmayhavetoletitfermentforabitlonger.Coolerthan65degreesmightresultinkefirthatwillnotfermentproperly.
Step5:Whenthemilkhasthickenedandhasadistinctive,sourfragrance,yourkefirisready.Thefinalconsistencyislikedrinkableyogurt.
Step6:Place thekefir in the refrigerator.The fermentationprocesswill continue, but the cold temperaturewillslowitdown.Youcankeepthekefirinyourfridgeinasealedcontainerformanymonthsperfectlypreserved.Butremember,thelongerit’sintherefrigerator,themoresouritwillbecomeandthefewerprobioticsitwillhave.
*Ifyouavoiddairyproducts,seemydairy-freesection(KefirCheeseandKefirWhey).
ReculturingKefir
KefirmadewithEasyKefirculturecanberecultured,whichbasicallymeansthatyoucanuse the kefir youmade as the culture rather thanusing a newpowder packet.Thiskefir can be recultured anywhere from two to seven times, with the exact numberdependingon thefreshnessofyourkefir. I recommendreculturingwithinsevendaysofmakingeachbatch.Longerperiodsbetweenbatcheswilldecreasethelikelihoodthatthenewbatchwillculturesuccessfully.Step1:Place3¾cupsofmilk*inaglassjarthatcanbesecurelysealed.Ilikecanningjarswithplasticlids,butyoucanuseanyjarthatwillclosesecurely.
Step2:Add¼cupofthekefirfromthepreviousbatch.
Step3:Stirtocombinetheingredients,thensecurelysealthejar.Oryoucansimplysealthejarandshakeittomixeverythingtogether.
Step4:Leavethejaronyourkitchencounter,outofdirectsunlight,orinacabinetatroomtemperature,for18to24hours.Ifyourhomeiscoolerthan72°F,youmayhavetoletitfermentforabitlonger.
Step5:Whenthemilkhasthickenedandhasadistinctive,sourfragrance,yourkefirisready.Thefinalconsistencyislikedrinkableyogurt.
Step6:Place thekefir in the refrigerator.The fermentationprocesswill continue, but the cold temperaturewillslowitdown.Youcankeepthekefirinyourfridgeinasealedcontainerformanymonthsperfectlypreserved.Butremember,thelongerit’sintherefrigerator,themoresouritwillbecomeandthefewerprobioticsitwillhave.
MakingKefirwithKefirGrains
NowthatI’mmoreexperienced,Iuselivegrainstomakemykefir.Thesegrains,whichlookabit likecottagecheese,areactuallygroupsofmanydifferentstrainsofbeneficialbacteriaandyeaststhatfeedonthelactoseinmilk.Byeatingthelactose,theygrowandthrive,multiplyingandovertakinganybadbacteria.Theyturnthemilktheyareinintoaprobioticpowerhouse.
Makingkefirusinggrainsisstillreallyeasy,but it’sabitmoreinvolvedbecauseyouhavetokeepyourgrainsfedandhappy.Inreturntheywillmakeyoudeliciouskefir—andthey last forever if you take care of them. One of the reasons I changedmy culturingmethodisbecausekefirmadefromgrainsisactuallyalotstrongerthankefirmadefromthepowderpackages.
You can use the method below to make any amount of kefir you desire. The mostimportantthingtorememberistouse1tablespoonofkefirgrainsper3cupsofmilk.*So,ifyouwanttomake3cupsofkefir,use1tablespoonofkefirgrainsand3cupsofmilk.For6cupsofkefir,use2tablespoonsofkefirgrainsand6cupsofmilk.Andsoon.*Ifyouavoiddairyproducts,seemydairy-freesection(KefirCheeseandKefirWhey).
Step1:Placethekefirgrainsinaglassjarthatcanbesecurelysealed,using1tablespoonofgrainsforeach3cupsofkefiryouwanttomake.Ilikecanningjarswithplasticlids,butyoucanuseanyjarthatwillclosesecurely.
Step2:Addtheappropriateamountofmilktothejar.
Step3:Securelysealthejarandleaveitonyourkitchencounter—outofdirectsunlight—orinacabinetatroomtemperaturefor24hours.
Step 4:After 24 hours, remove the kefir grains, using a slotted spoon or amesh strainer. (The strainer can bestainless steel or plastic.) Add the kefir grains to fresh milk to begin another fermentation or for storage (seeExtracurricularKefirActivities).
Step 5: Transfer the strained kefir to your refrigerator. At this point it is ready to drink or to start a secondfermentation(seeExtracurricularKefirActivities).Youcankeepthekefirinyourfridgeinasealedcontainerformanymonthsperfectlypreserved,butremember,thelongerit’sintherefrigerator,themoresouritwillbecomeandthefewerprobioticsitwillhave.
CaringforYourKefirGrains
Ifyou’vechosentousegrainstomakeyourkefir,you’llneedtotendtotheminordertomake sure they remainactiveover the long term.Todo this,youhave tokeep themaway fromheatandsupply themwithplentyof food. Ifyouwant to takeabreak frommakingkefirformorethanoneortwodays—forinstance,ifyouwillbeawayfromhome—youneedtocareforyourgrainsinaspecificway.
Step1:Placeyourkefirgrainsinfreshmilk.Keepinmindtheratioruleof1tablespoonofgrainsto3cupsofmilk.
Step2:Placethisjarofkefirgrainsandmilkintherefrigerator.
With this ratio of grains to milk, the grains will stay alive for one week in therefrigerator. If you are going to be gone formore than one week, simplymultiply theamountofmilkbythenumberofweeksyouwillbeaway.Forexample,ifyouaregoingtobegonetwoweeks,doubletheamountofmilkwiththegrains.Threeweeks,tripleit.
Whenyoureturntomakingkefir,themilkyoudrainfromthestoredkefirgrainsisnotreallykefir.Youcanstilldrinkoruseit,butitdoesn’ttastethesameaskefirmadeonthecounter.It’sbeenkeptattoolowatemperatureinthefridgetofermentproperly.Iusuallyjustdiscardthismilk.
ExtracurricularKefirActivities
Herearesomeof theextra thingsI regularlydowithkefir.Theymakemykefir tastebetterandaddvarietytorecipes.
Second-FermentingKefir
Many years ago, I discovered that a second fermentation not onlymakes kefir tastebetter,butalsoincreasesitsnutrients.ItisnowtheonlywayImakeit!Secondfermentingisn’tdifficult, and it reducessomeof thesourness.Theprocessalso increasescertainBvitamins, like folic acid, and makes the calcium and magnesium more bioavailable(meaningthatyourbodycantakeinmoreofthenutrientsandusethemimmediately).
Second-fermentingyourkefircanbedonewithalmostanyfruitorspice.Basically, itentailsaddingaflavorofyourchoicetothekefir,sealingthecontainer,andlettingitsitatroomtemperature for1 to3hours—howlongyou leave itdependsonhowintenseyouwanttheflavortobeandyourpreferredkefirtexture.Thelongeritsecond-ferments,themore likely it is to separate intowheyandcurds.Although this isn’t abad thing, somepeoplelikekefirbetterwhenitstayscreamy.Ifyouwantcreamierkefir,second-fermentitoutside the fridge foronlyanhourand then transfer it to the refrigerator.Thecoldwillslowthefermentationwhileallowingtheflavorofyourfruitorspicetointensify.
I have second-fermentedmykefir using all sorts of flavorings, fromcinnamon sticksandorangeorlemonpeeltochaiteaandstrawberriesandblueberries.Togettheintensityofflavoryouwant,itoftentakessomeexperimentation.Forexample,whenIfirstusedachaiteabag,Iletitfermentfor3hours;thechaiflavorendedupbeingtoostrong,soonthenextbatchIleftitatroomtemperatureforonly1hour,anditwasperfect!Forsecond-fermentingwithfruit,Igenerallyrecommendthatyouuseoneortwopiecesofsmallfruit,suchasstrawberries,or⅛cupofchoppedfruitforthefirstattempt.Youcanusemoreorlessinthenextbatch,dependingonhowyoulikeit.Youcanevenusejustthepeelofthefruitforwonderfulflavor.Ifyou’dliketolearnmoreaboutsomeoftheflavorsI’vecomeup with, you can check out my post about second-fermented kefirs atwww.culturedfoodlife.com/the-trilogy/kefir/how-to-second-ferment-kefir.
Hereisarecipeforoneofmyfavoritesecond-fermentedflavors.
SECOND-FERMENTEDCITRUSKEFIR
2cupsBasicKefir
1organicorangeorlemon
Step1:Placethekefirinaglassjarthatcanbesecurelysealed.
Step 2:Using a vegetable peeler, peel one strip of zest from the orange or lemon—the equivalent of one timearoundthefruit.Avoidthewhitepith,whichisbitter.
Step3:Placethezestinthejarwiththekefirandclosesecurely.
Step4:Leavethejaronyourkitchencounter,outofdirectsunlight,for1to3hourstofermentasecondtime.
Step5:After1 to3hours, transfer the jar to the refrigerator, leaving in thezest.Thiskefircanbestored in thefridgeinitsjarforoneyear.
MakingKefirCheeseandWhey
Makingkefircheese isoneofmyfavorite things todowithkefir. Imake it regularlyanduseitalmosteveryday.Itisagreatsubstituteforcreamcheeseorsourcreaminanyrecipe, and it’s super easy to make. You can also use the whey to make culturedvegetables.Checkoutchapter10 formanyof these recipes. Ihavenodoubt thatyou’llsoonlovetheseasmuchasIdo.
KEFIRCHEESEANDKEFIRWHEY
Makes1cupkefircheeseand1cupkefirwhey
2cupsBasicKefirorNondairyKefir
Step1:Placeabasket-stylecoffeefilterinastrainerandsetthestraineroverabowl.
Step 2: Pour the kefir into the coffee filter. Cover the bowl with plastic wrap and place it in the refrigeratorovernight.Thebowlwill catch the liquidwhey,whichyoucan store for futureuse.Thenextdayyou’ll have abeautifulchunkofkefircheese.Ifyouwouldlikefirmercheese,youcanletthewheycontinuetodrainforafulldayorlonger.
Storage note: The kefir cheese and kefir whey can be stored separately in airtightcontainersintherefrigeratorforupto1month.
NondairyKefirOptions
Almond-,cashew-,orcoconut-milkkefirisagreatalternativetodairykefirifyouareavoidingdairy foranyreason.Thesekefirshavebenefits similar to thoseofdairykefir,thoughtheamountsofcalciumandmagnesiumcandifferdependingonwhichmilkyouuse. The probiotic content is just as high, and they are supercharged with vitamins.Interestingly,theyalsocanhelppeoplealleviatedairyallergies—I’veheardmanystoriesofpeoplewhosedairyallergieswentawayaftertheydranknondairykefirforawhile.
Using kefir powder packets does notwork verywell formaking nondairy kefir, so Irecommendusingkefir grains.There is onemajor difference in the care of kefir grainswhenyouaremakingdairy-freekefir.Becausethesegrainsgrowandthrivebyeatingthelactose in dairy milk, putting them in a lactose-free (nondairy) environment willeventuallykill them.However,Ihavefoundtwoways tokeepthemthrivingforquitealongtime:
Method1:RefreshYourGrainsinDairy.Thebasicideahereistoputthegrainsindairymilkonceaweek(ormore)inordertogivethemthefoodtheyneedtolive.Todothis,simplyputthegrainsinafewcupsofmilkandletthemeatthelactoseoutofit(inotherwords,makedairykefir).Thenyoucanreusethemtomakenondairykefiragain.Themoreoftenyoudothis,themoreyourgrainswillgrowandmultiply.Youcanrinsethegrainsincoconutoralmondmilktoremovethedairyifyouareallergic.
Method2:FeedYourGrainsDatePaste.Inthismethod,yousimplymakeapastefromdatesandaddalittletothenondairymilkeachtimeyoumakekefir.(Seespecificsteps.)Thisprovidesyourgrainswithasourceoffueltokeepthemaliveandthriving.Tomakedatepaste:
1. Cover 12whole, pitted dateswithwater and let them soak until they’re soft,about3to4hours.
2. Drainthedates,reservingthesoakingwater.3. Placethedatesinafoodprocessororblender.Processthem,addingthesoaking
liquid1tablespoonatatime,untilthemixtureissmoothbutstillthick.Thiswillrequire¼to½cupofthesoakingwater,dependingonthetype,freshness,andsoftnessofthedates.
4. Placethepasteinajarwithasecurelidandstoreinthefridge.
Anotheroptionistouseyourkefirgrainsexclusivelytomakenondairykefirandacceptthat theywon’t live forever.Theyshould lastmanymonths thisway,butyou’llneed to
purchasemoregrainswhentheystopmakingkefir.
BASICALMOND-,CASHEW-,ORCOCONUT-MILKKEFIR
Youcanusethemethodbelowtomakeanyamountofkefiryoudesire.Usethesameratioofgrainstomilkasfordairykefir:1tablespoonofkefirgrainsper3cupsofmilk.Soifyouwanttomake3cupsofkefir,use1tablespoonofkefirgrainsand3cupsofmilk.For6cupsofkefir,use2tablespoonsofkefirgrainsand6cupsofmilk.Andsoon.Step1:Placethedesiredamountofunsweetenednondairymilkintoaglassjarthatcanbesecurelysealed.Ilikecanningjarswithplasticlids,butyoucanuseanyjarthatwillclosesecurely.Ifyouareusingdatepaste,stiritinnow.Youwilluse¼teaspoonofdatepasteforeachcupofmilk.Simplymixitintothemilkwithaspoon.
Step2:Addtheappropriateamountofkefirgrainstothejar,using1tablespoonforeachcupofmilk.
Step3:Securelysealthejar,andleavethejaronyourkitchencounter—outofdirectsunlight—orinacabinetatroomtemperaturefor18to24hours.Almondorcoconutmilkwillculturefasterthandairymilk.
Step4:After18to24hours,removethekefirgrainsbyusingaslottedspoonorameshstrainer.(Thestrainercanbestainlesssteelorplastic.)Addthekefirgrainstofreshalmondorcoconutmilktobeginanotherfermentation.
Remembertorefreshthegrainseachweekbymakingdairykefirorbyusingdatepasteinyourkefir-makingprocess.Andifyouaregoingtostorethegrainsortakeabreakfrommaking kefir, it is best to store them inwhole dairymilk or add some date paste as asourceoffuel.Followtheinstructionsforstoringkefirgrains.
FrequentlyAskedQuestionsaboutKefirWhyismykefirstartingtoseparateandcurdle?
Ithasculturedfasterthanexpected.Thisisnotabadthing.Itjustmeansthatyourkefir is ready.Remove the grains if you’re using them, and then shakeor stir thekefirtomixittogetheragain.Or,ifyouwanttomakeitreallycreamy,addasmallscoopof theprebioticPrebioPlus.Shake itup, thenplace theoverfermentedkefir(grainsremoved)inablenderandmixforafewseconds.Thenplaceitinajarinthefridgeandletitsitfor8hours.
Whyismykefirculturingsofast,andhowdoIfixit?
Thishappensforoneof tworeasons:Ifyou’reusinggrains, it’spossible thatyourgrainshavegrownbut the amount ofmilkyou’reusinghasn’t increased.Oryourkitchen is toowarm. If the former, either remove someof the grains or addmoremilk for the next batch so the grains-to-milk ratio remains correct. If a too-cozykitchen is the problem, reduce the amount of time that you leave the kefir out toculture.
Ileftmykefirgrainsintherefrigeratorforafewmonths.Aretheystillgood?
Probablynot.Kefirgrainseatthemilksugars(lactose)outofthemilktoliveandtomaketheirbacteria.Thisiswhythemilkgetsmoresourovertime.Whenthegrainsrunout of food, theybegin to die.They’re livingorganisms andneed food.Treatthemlikeapetandmakesureyoufeedthem.
Istoredmykefirgrainsinthefridgeforaweek.Isthemilkthatthegrainswere
storedinokaytodrink?
Themilkthatthegrainswerestoredinisnotreallykefir.Itwon’thurtyoutodrinkit, but it probably won’t taste very good. Milk needs to culture at a warmertemperaturetoturnintokefir.
DoIculturekefirwithalidorwithcheesecloth?
Ialwaysculturemykefirwitha lidon. Iuseaone-quartglasscanning jarwithaplasticlid,butametallidisalsofine.
Whyaren’tmykefirgrainsgrowing?
Ifyouaremakingkefireveryday,yourgrainsshouldbegrowingandmultiplying.Ifthey aren’t, it is because the temperature in your house is cooler than68degrees,whichslowsdownthegrains,oryourkefirgrainshavedied.Ifyourmilkisturningintokefirbybecomingsourandthick,yourgrainsarestillworking,justataslowerrate.Youcanpurchasemoreorgetsomenewgrainsfromafriend.
HowdoIknowifmykefirgrainsarestillgood?
Theywillcultureyourmilkandturnitsourandthickusuallywithin24hours.Makesurethatyouhaveenoughgrainsfortheamountofmilkthatyouareusing.
MakingBasicKombucha
Makingyourownkombuchamayseemalittlescaryatfirst,butIassureyouit’squiteeasy.OneofthethingsIrecommendtomostpeoplebeforetheytrymakingitathomeistobuyabottleofkombuchaatthehealthfoodstore.Therearemanybrandsandflavors,and by trying one you’ll not only see how delicious it is but get a feel for how it issupposedtolookandtaste.
Onceyou’vedecidedtomakeyourownkombucha,you’llhavetogatherthenecessarysupplies:
One-gallonglassjugornon-lead-basedcrockBreathableclothnapkinthatwillfitcompletelyoverthetopofthejugorcrockRubberbandtogoaroundtheneckofthejugorcrockStarter
When I say starter, I mean that you will need a kombucha SCOBY (that is, a“symbioticcultureofbacteriaandyeast”)andonecupofbrewedkombucha tea. Ifyouhaveafriendwhomakeskombucha,heorsheprobablyhasaSCOBYtospare.Thereisalsoaworldwidesharinggroupwhereyoucanfindpeoplewhoarewillingtosharetheircultures(www.kefirhood.com).Otherwise,youcanbuyastarterkitonline.Ioffertheminmy store (www.culturedfoodlife.com/store), or you can get them from Wise ChoiceMarket (www.wisechoicemarket.com). Whatever kit you get should come with oneSCOBYandonecupoffermentedtea.Idon’trecommendgettingadehydratedSCOBY,asthesedon’tworkaswell.
I’dliketomakeacommenthereaboutsugar.You’llseeintherecipebelowthatIlistthreetypesofsugar:Sucanat,whitesugar,andcoconutsugar.Sucanatisabrandofpure,
driedsugarcane juice.Because it isminimallyprocessed, it retains thenutrients thatareremovedfromwhitesugarintherefiningprocess.Italsocontainslesssucrosethanrefinedsugar.However,itdoeshaveaslightmapleorbarleytaste,soit’snotforeveryone.Mostof the time, Iuse regularwhite sugarwhen Imakekombuchabecause I like theway itmakesmykombuchataste.Also,thesugargetseatenandasthegoodbacteriaproliferate,soIdon’thavetoworrythatIwillconsumetoomuchsugar.
Onelastthingtodiscuss:thetypeofteatouse.I’venotedintherecipethatyoushoulduseblackorgreen tea,buthonestly,any typeof tea (orcombinationof teas)willwork.You just have to figureoutwhichoneyou likebest.Do, however, avoidherbal teasorfruit-flavored teas with oils, as they have antibacterial qualities that could affect theoutcomeofyourkombucha.
BASICKOMBUCHA
Anotebeforeyoubegin:Attheendofthisprocess,youwillhavecreatedyourveryownSCOBY.Makesuretokeepthis—plusonecupofthekombuchayou’vemade—touseasthestarterforyournextbatch.
Makes3quarts
3quartsfilteredwater(notdistilled)
1cupSucanat,whitesugar,orcoconutsugar
4or5teabags(organicgreenteaispreferred,butblackteaisgood,too)
1SCOBY
1cupfermentedkombuchatea
Step1:Washallutensilswithhot,soapywaterandrinsewell.
Step 2:Bring the filteredwater to a boil in a large pot overmedium-high heat.When thewater has reached arollingboil,addthesugarandcontinuetoboilfor5minutes.
Step3:Turnofftheheatandaddtheteabags.Steepfor10to15minutes;thenremovetheteabagsandlettheteacooltoroomtemperature.
Step4:Pourthecoolteaintoa1-galloncontainer.
Step5:AddtheSCOBY,placingitsothatthesmooth,shinysurfacefacesup.
Step6:Addthefermentedkombuchatea.
Step7:Placetheclothovertheopeningofthecontainerandsecureitwiththerubberband.Thiskeepsdust,mold,spores,andvinegarfliesoutofthefermentingtea.
Step8:Letthecoveredcontainersitundisturbedinawell-ventilatedanddarkplaceatatemperaturebetween65°and90°Ffor6to15days.Tokeepthetemperaturestable,aheatingbelt(brewbelt)ishighlyrecommended.Youcangetthisfromalocalbrewstoreoronline.Thestoreonmywebsite(www.culturedfoodlife.com/store)hasalinktooneonAmazonthatIreallylike.
Step9:Todeterminewhethertheteaisready,doatastetesteverycoupleofdays,startingonthefourthday.Theteashouldbetart,notsweet.However,itshouldnotbeoverlysourorvinegary.Iftheteaissweet,thesugarhasn’tbeenfullyconverted.Ifittasteslikesparklingapplecider,itisreadytodrink,unlessyouwantitmoretart.Ifthevinegartasteistooprominent,it’sprobablyfermentedabittoolong.Itwon’thurtyoutodrinkitatthispoint,butyouwon’t receive asmany health benefits because the healthy bacteria die off over time as the food supply isgraduallyreduced.Yourteashouldalsobealittlebubblyifithasnotbeenculturedtoolong.Thegoodyeastmakesnaturallyoccurringcarbonation,whichdissipatesovertime.Ifthishappens,thekombuchastillhashealthbenefits,butithasmoreprobioticswhenitisbubbly.
Step10:Whentheteaisbrewedtoyourtaste,pouritintogood,sturdyglassbottleswithclamp-downlids.Youcanrepurposebeerbottleswiththeselids,suchasthosefromGrolsch,oryoucanbuynewbottlesthatarespecificallydesignedforbrewing.Bottlesboughtatcraftstoresaren’tassturdyandmayexplode.Oncethebottlesarefilled,clampthelidsdownandplacethebottlesintherefrigerator.Theteacanbestoredthereforoneyearorlonger.Itwill eventually turn to vinegar, which you can use as you would any vinegar. The finished kombucha can besecond-fermentedwithvariousjuices(seeExtracurricularKefirActivities),butit’salsodeliciousasis.
RemembertosaveyourSCOBYand1cupofteafromeachbatchofkombuchatouseasastarterforyournextbatch.Simplymakeanotherpotofteawithsugarandaddthistoyourstarterandculturetostarttheprocessagain.
That’sallthereistoit.Brewingyourownkombuchatakesoneortwoweeks,butintheendyou’llhaveadeliciousproductthatyoucanbeproudof.
ExtracurricularKombuchaActivities
FlavoringYourKombucha
Fruit-flavored kombucha is taking the beverage market by storm. A friend of minevisitedthetropicalislandofSt.Martinandsaidsheevenfounditinstoresthere.Sinceit’ssogoodforyouandfuntomake,Icompletelyunderstandwhyeveryoneisclamoringforit.Weservedbottlesof fruit-flavoredkombuchaatmydaughter’sweddingreception.Aweddinginmyfamilywouldn’tbecompletewithoutit.Kombuchaisfamily,too!
SECOND-FERMENTEDKOMBUCHA
Anotebeforeyoubegin:Makesureyouusegood,sturdybottleswithclamp-downlidswhenmaking this recipe.You can repurpose beer bottleswith these lids, such as thosefromGrolsch, or you canbuynew, thick-glass bottles that are specificallydesigned forbrewing.Bottlesboughtatcraftstoresaren’tassturdyandmayexplode.
Makes3quarts;12servingsStep1:MixtogetheronerecipeofBasicKombuchaand2cupsof100percentfruitjuice(anyflavor).
Step2:Transferthemixtureintocleanbottles,leavingabout2inchesofspaceatthetopofeach.YoucanstrainthemixturethroughacoffeefiltertohelppreventanotherSCOBYfromforming.
Step3:Clampthebottlesshutanddatethem,soyouknowwhenthesecondfermentationbegan.
Step4:Letthekombuchasitinadarkplaceatroomtemperaturefor1to3weeks.
Step5:Checkthekombuchaaftereachweektoseeifitisbubblyenoughforyou.Ifnot,letitfermentlonger.
Step6:Onceready,transferthebottlestothefridge.
Storagenote:Thiskombuchawilllastinthesealedcontainerinthefridgeforayearbutwillturntovinegarovertime.Itisstillfinetodrinkbutmightbebetterusedasvinegarbecause of the sour taste. Once open, the carbonation will start to decrease—just likeregularstore-boughtsoda.
FrequentlyAskedQuestionsaboutKombucha
MySCOBYsanktothebottomwhenImademykombucha.Isitokay?
Itis100percentokayifyourSCOBYsinks.Sinkorfloat—itmakesnodifferencetoyourkombucha.Itwon’taffectthebreworthetaste.
Mykombuchaisstillsweet.WhatdidIdowrong?
Your house is probably on the cooler end of the spectrum, and kombucha takeslongertofermentatlowertemperatures.Justleaveittofermentlonger.Iuseabrewbelt for adependable temperature.Youcanalsouse aheatingpad,butbrewbeltsprovideaconsistenttemperaturethatismoreeasilycontrolledthanthatofaheatingpad.
Therearesomeweird,brownstringythingsinmykombucha.Isthatokay?
Absolutely.Youmayalsoseedark-brownspots.Bothofthesearenormal.They’resimplyaby-productofthegoodyeastseatingthesugaroutofyourtea.
Whataboutthatclearfilmthat’sformingatthetopofmyjar?
Don’tbealarmed!ThisisyournewSCOBYforming!Itwillgrowtothediameterofthejarorcrockitisin.Soifyouhaveawidejar,youwillhaveabigSCOBYeachtimeyoumakekombucha.
WhatdoIdowithalltheseSCOBYs?
Ahhh, the eternal question. Since you grow a new SCOBY each time you makekombucha,you’llhavetogetcreative.TheSCOBYscanstackontopofeachotherand form a SCOBY hotel. I’ve fed them to a friend’s chickens, used them asfertilizerinmygarden,giventhemaway—thelistgoesonandon.
ThereismoldonmySCOBY.Isitstillsafetoconsumethetea?
No, it’snotsafe!Throwthe teaand theSCOBYout immediately.Asforwhythishappened, there are a couple of possibilities. Sometimes people do not follow therecipeexactly,throwingofftheratiobetweentheingredients,whichinturnthrowsoffthefermentationprocess.Beexactinyourmeasurements.Theothercausecanbeairbornemoldsinyourhome.AfewpeopleIknowdevelopedthisproblembecauseof a leaky roof or because theyplaced their pot of kombucha in a closet that hadpooraircirculation.
Myteahasaterribleodor.Isitsafetodrink?
Your kombucha should have a neutral odor at first, and then gradually take on amore vinegary smell. If you begin to notice a rotten or unpleasant odor, toss theliquid,andcarefullyexaminetheSCOBYforanysignsofmold.IftheSCOBYhasnomold,simplystartagainwithfresh,filteredwaterandstartertea.IfthereismoldontheSCOBY,tosseverythingandstartagainwithallnewingredients.
HowshouldIstoremySCOBY?
Simplykeepit inajarwithalidandyourstarter tea(fromthepreviousbatch)onyourcounterforuptoamonth.
HowlongwillmySCOBYlast?
TheSCOBYwilllastalongtimebutnotforever.Ifitturnsblackorstartstodevelopmold,orifitstopsculturingyourtea,it’stimetotossit.
Isitokaytotestmykombuchawhileit’sfermenting?
Yes!Feel free tocheckon it everysooften to seehow it’sdoing.Todo this, justpouroffacoupleouncesforatastetest.Suchatestmightgolikethis:
4to6days—Toosweet;notallsugarconverted.7to9days—Tasteslikesparklingapplecider.10+days—Vinegartastebecomesprominent.
Remembertocoveritbackupaftercheckingit!
CanIcutupmySCOBY?
Yes,absolutely.YouneedonlypartoftheSCOBYtofermentthetea.YoucanevenmakeapotofkombuchawithouttheSCOBYandjustusethestartertea.Itwilltakeuptothreeweeks,butitcanbedone.
HowdoIincreasethecarbonationofmykombuchatea?
Oneofthereasonsyourkombuchamaynotbebubblyisbecauseit’sfermentedfor
too long. The good yeasts in kombucha eat the sugar and then release carbondioxide. This is what creates carbonation. If you let it ferment too long, thekombucha goes flat. If you don’t let it get vinegary, it will stay bubbly. Second-fermenting is another way to achieve carbonation. The process requires the extrasugarsand the juice in thecapped-offbottle so theyeastcan transform the sugarsintonaturalcarbonation.
MakingCulturedVegetables
Therearethreebasicmethodsformakingculturedvegetables:usingnoculture,usingkefirwhey,andusingapowderedstarterculture.Ihavemyfavoritemethod,butanyoneofthemgetsthejobdone.
Nomatter themethod, you first have to choose a fermentingvessel.There aremanytypesyoucanuse.Regularcanningjarsandthosewithclamp-downlidsworkverywell,as does a lead-free crock with a tight-fitting lid. However, my favorite way to makeculturedvegetablesisinacontainerwithsomethingcalledanairlocklid.Thisspeciallidhasahole in the topanda tube filledwithwater (anairlock tube) is attached.Asyourvegetables ferment, the gases being created go up into the airlock and become trappedinsidethewater.Thismakesyourfermentscrisperandtastier.Youcanfindtheseairlocksinthestoreonmywebsite(www.culturedfoodlife.com/store)thoughtheyarebynomeansnecessary.
Afterchoosingavessel,youhavetodecideifyouwanttouseastarterculture.Youcancertainlymakeyour vegetableswithout one, but the goodbacteriawill stay at a higherlevelforlongerifyouaddaculture.Theculturewillalsoincreaseyourbody’sabilitytouseandgrowthesebeneficialbacteria insideofyou.I’vegivenaquickoverviewofthethree methods below. Once you’ve decided which method you want to use, thefermentationprocessforallthreeisprettymuchthesame.
Method1:NoCulture
Youcanmakeculturedvegetablesbysimplyplacingyourvegetablesinacontainerandsubmergingtheminwater.Youmustaddsaltwiththismethod—about1teaspoonper1quartofvegetables—to inhibit thegrowthofbadbacteria and tocreate anenvironmentthatissafe.
Method2:KefirWhey
ThisisagreatwaytousethekefirwheyleftoverfrommakingKefirCheese.For thebest results, make sure to use fresh whey—it should be used within a day or two ofseparating from the cheese. For thismethod, use about 2 tablespoons ofwhey for eachquartofvegetables.Ifyou’reusingkefirwhey,youcanleaveoutthesaltifyou’dlike.It’snot necessary for safe fermentation as above, but the salt will keep your vegetablescrunchy.
Method3:PowderedCulturePackets
This is my favorite method for making cultured vegetables, and I’ve found that mystudentshave themostsuccesswith thisaswell. Inall theculturedvegetablerecipes inthisbook,you’ll see that I’ve listed theproductCuttingEdgeStarterCulture. Iused to
work strictly with Caldwell’s Starter Cultures, and they are great. However, since I’vegottenmoreknowledgeableinthescienceofbacteria,I’vepartneredwithsomeexpertsinprobioticsandfermentation tocreateCuttingEdgeCultures,and the resultsareanevenmorepowerfulproduct.Ifyouchoosetouseanotherbrandofpowderedstarterculture,thesamemeasurementswillapply.
Tomakeyourveggieswithapowderedstarterculture,yousimplyhavetoactivatetheculturebymixing itwithwater.Youwilluseabout⅛ teaspoonofCuttingEdgeStarterCulture and ¼ cup water per quart of vegetables. Just mix it all together and let themixturesitfor10minutes.Generally,Imixthecultureandthenprepthevegetableswhilethecultureactivates.Withthismethod,saltisn’tnecessaryforsafety,butitwillkeepyourveggiescrunchy.
BASICCULTUREDVEGETABLESStep1:Chooseacontainerlargeenoughtoholdtheveggies—generallya1-quart,2-quart,or1-gallonvessel—thatcanbesecurelysealed.
Step2:PreparetheCuttingEdgeStarterCulture,ifusing:
For1quart:⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater.For2quarts:¼teaspoonCuttingEdgeStarterCultureplus½cupwater.For1gallon:1packetCuttingEdgeStarterCultureplus1cupwater.
Step3:Preparethevegetables.
Step4:Packthevegetablesandsalt,ifusing,inthecontainer.
Step5:Addtheculture,ifusing—preparedCuttingEdgeStarterCultureorkefirwhey—andfillthecontainerwithfilteredwater, leaving at least 2 inches of headspace at the top to let the vegetables bubble and expand as theyferment.
Step6:Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for6days.
Step7:Checkthevegetableseverydaytomakesuretheyarefullysubmerged.Iftheyhaverisenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifanywhitespotsorcoatingform,don’tbealarmed.Thisisnotmoldbutayeastcalledkahmyeast,anditcanformwhentheveggiesbeingculturedaren’tfreshorhaverisenabovethewater.Italsoappearsmoreoftenifyoudon’tuseastarterculture.Theyeastisn’tharmful,sojustscoopitoutalongwithanyvegetablesit’sonandpushtherestbackunderthewater.
Step8:After6days,placethevegetablesintherefrigerator,wheretheycanbestoredforupto9months.
Youcanusethisprocesswithanyofthethreemethodslistedabove,butIfindthattheno-culture method works well only for sauerkrauts. Feel free to play with differentvegetablesandspices.I’veincludedquiteafewrecipesformyfavoriteculturedveggiesinthisbook.Butonceyougetthehangofculturing,I’msureyou’llstartcreatingyourownmasterpieces.
FrequentlyAskedQuestionsaboutCulturedVegetables
Myvegetablesarerisinginthejar.Isthisokay?
Yes, this is perfectly normal and expected. Fermented vegetables should rise andexpandastheyculture,andyou’llfindthattheycanoftenbeverybubbly.Thisisanormalpartoffermentation.
Canculturedvegetablesdevelopbotulism?
No.Botulismisanissuewithcannedgoodsbecausetheheatusedincanningkillsallthe good bacteria.When culturing foods, the healthy bacteria thrive and make itimpossibleforthebacteriathatcausebotulismtosurvive.
How longdo I culturemyvegetableson thekitchencounter?Can I leave themlonger?
Formostvegetables,culturingtakessixdaysatroomtemperature.Thereareafewvegetables thatwill culture in only two or three days, and these shorter times areindicatedinthespecificrecipes.Ifyouculturethevegetableslongerthansixdays,theycangettooyeasty;theflavorwillchange,andnotforthebetter.Theywillalsolosesomeoftheirprobiotics.However,theveggiesstillhavebenefitsandaresafetoeat.Thevegetableswillcontinuetofermentafteryouplacetheminthefridge,butataslowerrate.Theflavorsdevelopandagelikeafinewine!
HowlongcanIstoremyculturedveggies?
Intherefrigerator,culturedveggieswillkeepforuptoninemonths,andsometimeslonger.Theycontinuetofermentbutatamuchslowerrate.Ifindthatmanyofmyvegetablestastebetteraftersixweeksinthefridge.It’sfuntotasteyourvegetablesatdifferentstagestofindoutwhenyoulikethembest.
Whyaren’tmyvegetablescrunchy?
Saltisthekey.Vegetableswithoutsaltbecomesoftandslimy.Vegetablesmadewithsaltwillstaycrunchy.
Canthesefoodsbestoredoutofthefridgeaftertheyhavebeenfermented?
Technically, culturedvegetables canbe stored in a coolerbasementor cold cellar.However, they will continue to ferment, and in short order they won’t taste verygood. Cultured veggies do best and taste best at the colder temperatures of arefrigerator.
HowwillIknowifmyvegetablesareproperlyfermented?
Theywilltastesourandtheliquidtheyareinwilllookbubbly.Ifyourculturinghasgonewrong,youwillknow thisby the strong,unappetizingodor theveggieswillgiveoff.
Whatarethewhitespotsonmyveggies?
Thisisoneofthethingsthatpeoplefindmosttroublesome.Whiletheseappeartobemold,theyareactuallysomethingcalledkahmyeast.Thisyeastisnotharmful,butitcanlookscaryandunpleasantandevensmella littlestrong.Itshouldberemovedfromthejaronlytopreventitfromimpartingastrongodororunpleasanttastetothewholebatch.Ifyoucan’tremoveitall,don’tworry;itwon’thurtyou.
Notusingthefreshestvegetablesseemstobeoneofthefastestwaysforkahmyeasttoappear.InoticeditmostwhenIusedcucumbersandcarrotsthathadbeensittinginmyfridgeforawhile.
WhatdoIdoiftheliquidisleakingfromthejarwhilemyveggiesculture?
Thisliquidiscalledthebrine,andifyoumadeyourjartoofull,thebrinemightleakout.Not abigdeal.Simplyopen the jar, push theveggiesdown so they are fullycovered,andremovealittlebitoftheliquidorsomeoftheveggies.
CHAPTER7
BreakfastTreatsandSmoothiesCHAIKEFIRSMOOTHIE
Ican’ttellyouhowmuchIlovethissmoothie.Chaiteahasbeenaroundforcenturies,andI suspect that’s because it not only is deliciousbut alsohas somanywonderful health-promotingqualities.Tomakethissmoothie,Idosomethingabitoutoftheordinary:Iaddthecontentsofateabag—notbrewedtea—tothesmoothie.Theflavoritgivesthisdrinkisincredible!Andtheantioxidantsyougetwillmakeyoufeelgreat.
Makes1serving
1¼cupsBasicKefir
½cupunsweetenedalmondmilk
1teaspoonloose-leafchaiteaorcontentsof1chaiteabag
3tablespoonspumpkinpuree
1teaspoonvanillaextract
½teaspoonpumpkinpiespice
2frozenbananas*
Cinnamon(optional)
Placethekefir,almondmilk,chaitea,pumpkinpuree,vanilla,andpumpkinpiespiceinablenderandmixfor30seconds.
Addthebananasandblendagain.Thiswillmakethemixturethick,creamy,andcold,likeamilkshake.Garnishwithcinnamon,ifdesired.*Makesuretopeelthebananasbeforeyoufreezethem!
CASHEWKALEMILKSHAKE
Thismilk shake is the perfectway to sneak healthy foods into an unsuspecting familymember’sdiet.Thecashewkefirmakesitcreamyandthefruitmakesitsweet,sonobodywill have a clue that there’s kale in this yummy concoction. Except, of course, for thegreencolor.Justtellthemit’sfromareallygreenbanana!
Makes1serving
1cupCashewKefir
½cupkale,tornintobite-sizepieces
1frozenbanana*
1teaspoonvanillaextract
1kiwi,peeled
Steviaorhoneytotaste
Place all the ingredients in a blender and mix at high speed until smooth. Serveimmediately.*Makesuretopeelthebananabeforeyoufreezeit!
HOLIDAYSMOOTHIE
I love mulling spices because they make foods taste like Christmas. Mulling spicesincludeorangepeel,whichisaprebiotic,andcinnamonandallspice,whichhaveallkindsof anti-inflammatory properties. They also include cloves,which are great for an upsetstomachandasanexpectorant.JustaswedidwiththeChaiKefirSmoothie,we’regoingtoaddthecontentsofateabagtoenhancetheflavor.It’ssoyummy!
Makes1serving
1cupfrozenpeachslices
Contentsof1teabagofmullingspices
1tablespoonchiaseeds
½cupKefirCheese
1cupunsweetenedalmondmilk
2tablespoonspsylliumhusk*
Steviaormaplesyruptotaste
Place all the ingredients in a blender and mix at high speed until smooth. Serveimmediately.*Psylliumhuskisaprebiotic,soitwillfeedthehealthybacteriainyourgut.Plusitmakesyoursmoothiethicker.Butdon’tcountthissmoothieoutifyoucan’tfindthisproduct.It’sdeliciouswithoutit.
VEGGIESANDKEFIRTOAST
Thisisasuperfastbreakfast.It takesonlyafewminutes towhiptogether,andthereareendlessoptionsforservingit.Myfavoriteisthecombobelow,butyoucanaddsomeextradilldipordifferentvegetablestomakeityourown.It’salsogoodwithadrizzleofwell-agedbalsamicvinegar.
Makes2servings
2tablespoonsCreamyKefirDillDip
2slicessprouted,sourdough,oralmondbread,toasted
½cup(total)choppedredpepper,tomatoes,andbroccoli
Spreadthekefirdilldiponthetoast.Topwiththeveggiesandserve.
COCO-NUTTYBERRYKEFIR
Ican’t tellyouhowmany timesIate (and loved!) this recipewhilewriting thisbook. Iwouldthrowittogether,takeitoutsidewithmylaptop,andsitonalawnchairandwrite.Sinceitwassummertime,Iusedfrozenberriestomakeacooltreat,andascrazyasthismay sound, it gaveme a lot of inspiration and comfort as Iwrote.My husbandwouldlaughatmeandsayIwasgluedtothejarinmyhand.ButasIsay,“Neverunderestimatethepowerofamasonjarfilledwithkefir.”Justtryit—you’llsee.
Makes1serving
¾cupBasicKefir
¼cupshreddedcoconut
¼cupchoppedpecans
½cupmixedberries,freshorfrozen
Stevia,honey,ormaplesyruptotaste
Putalltheingredientsinajarorsmallbowlandmixthoroughly.Serveimmediately.
KOMBUCHACOCONUTSMOOTHIE
I’velearnedovertheyearsthatifIwanttofeelmyverybest,thenkombuchaandkefirarea must in the morning. These cultured foods will train you to eat them, and I’m notkiddingaboutthat.IneverwanttogobacktothewayIusedtofeelwhenIwassickandstruggling, so it’s kefir and kombucha everymorning.When I’m in a hurry, I combinethemandtakethemwithmeinatraveljug.Iknowitmaysoundodd,butit’sdelicious—bubbly,creamy,andutterlyfilling.
Makes1serving
1banana
1cupchoppedpineapple
3handfulsspinach
1cupCoconutKefir
¾cupBasicKombucha
½cupice
Placealltheingredientsinablenderandprocessuntilsmoothandcreamy.
RASPBERRYKEFIRTOAST
Youdon’thavetoeattonsofculturedfoodstoreceivethebenefits.Afewspoonfulscanmakeahugedifferencebecausethat’sallit takestogivethebodybillionsofprobiotics.Sograbapotofteaandasliceofthistoastandrelax,knowingthatyourbodywillthankyou.
Makes1serving
1slicesprouted,sourdough,oralmondbread
1tablespoonLemonKefirLabneh
1tablespoonFermentedFruitJam
Toastthebread,thenspreadthelabnehandjamontop.Enjoy!
KEFIREGGSWITHASIDEOFVEGGIES
Thesearethefluffiest,lightest,andmostdeliciouseggsI’veeverhad—andit’sbecauseofthekefirIaddtothem.Whiletheheatdoeskilltheprobiotics,youstillgetmanyofkefir’sbeneficialproperties,includingtheheightenedvitamincontent.Plustheculturedveggiesonthesidegiveyouyourprobiotics.
Makes3servings
6pasture-raisedeggs
¼cupBasicKefir
1teaspoonCelticSeaSalt
¼teaspoonfreshgroundpepper
1tablespooncoconutoil
1tablespoonchoppedfreshchives
2tablespoonscrumbledgoatcheese
2tablespoonsCulturedGreenTomatoRelish
Placetheeggs,kefir,salt,andpepperinablenderandpulseuntilthemixtureislightandfluffy. Heat the coconut oil in a skillet over medium-high heat, then pour in the eggmixture.
Astheeggsbegintoset,gentlypullthemacrossthepanwithaspatulaandfoldthemover,forminglarge,softcurds.
Continuecooking—pulling,lifting,andfoldingtheeggs—untiltheyhavefullysetandnovisibleliquidremains.
Removefromtheheatandtopwiththegoatcheeseandchives.
Servewithasideofgreentomatorelish.
NATURAL-RISEKEFIRCINNAMONROLLS
Thisisagreatrecipetomakewhenyoudon’twanttouseinstantyeastinyourrolls.Kefirhasitsownsetofnaturalyeasts thatwillcausethedoughtorise.Italsohasallsortsofextra minerals and vitamins. Combine these with the healing properties of cinnamon,which include lowering blood sugar and cholesterol and even preventing Alzheimer’sdisease, and you have one healthy, powerhouse food. Just be sure to buy good organiccinnamon;manycommercial cinnamonshavea lot of toxins in them. I useVietnamesecinnamon,whichisthestrongest,richest,andsweetestvariety.
Makes12servings
Forthecinnamonfilling
4tablespoonsunsaltedbutter,verysoft
¼cupSucanat
3teaspoonsgroundcinnamon
Forthecinnamonrolldough
2¾cupssproutedflour
2tablespoonsSucanat
3teaspoonsbakingpowder
1teaspoonsalt
3tablespoonsunsaltedbutter,melted
¾cupBasicKefir
1largeegg
Flour
½cupchoppedpecans
Fortheicing
3tablespoonsbutter,melted
3tablespoonsmaplesyrup
2teaspoonsBasicKefir
Preheattheovento350°F.Spraya9x13-inchbakingpanwithnonstickspray.
Tomake thecinnamon filling,mixallof the filling ingredients inamediumbowluntilcombined.Setaside.
Forthecinnamonrolldough,mixtheflour,Sucanat,bakingpowder,andsaltinamediumbowl.Inaseparatebowl,whisktogetherthebutter,kefir,andegg.Addthewetmixturetothedryingredientsanduseawoodenspoontocombineuntilwellmixed.
Placethedoughonawell-flouredsurface,sprinklingonmoreflourasneededtokeepthe
doughfromsticking.Rollthedoughoutintoa(roughly)12x8-inchrectangle.
Sprinklethedoughwiththecinnamonfilling,thenthepecans.
Rollupthedoughlog-style.Cut1-inchslicesandcarefullyplacethemflatonthepreparedbakingpan,leavingalittlespacebetweeneachroll.
Baketherollsfor20to25minutes,oruntiltheyareanicegoldenbrown.Removefromtheovenandallowthemtocoolwhileyoumaketheicing.
For the icing,whisk together the icing ingredients in a small bowluntil smooth.Spoonicingoverthewarmrollsandserve.
Storagenote:Leftoverscanbestoredinacoveredcontainerinthefridgefor1weekorfrozenforupto1month.
SUN-FRESHSMOOTHIE
I make this smoothie more than any other for several reasons. First, it is super-dupercreamy and thick like pudding. Second, it tastes like summertime because of the freshbasilandlemonjuice.And,finally,Imakeitbecauseitkeepsmefullforhours.Iwrotethisentirebooksittingoutsideoronmyboat,andIprobablyhadthissmoothie50times.Itjustmakesmehappy.
Makes1serving
1avocado,pitted,withfleshremovedfromskin
Juiceandzestof½lemon
4freshbasilleaves
½cupBasicKefir
½cupunsweetenedalmondmilk
½cupice
Steviaorhoneytotaste
Place all the ingredients in a blender and mix at high speed until smooth. Serveimmediately.
KEFIRPANCAKES
Forthesepancakes,mixthedryandwetingredientsseparatelytomakethemsuper-lightandfluffyandohsoawesome!Thisrecipeworkswiththescienceofoilsandwatersandhowyoucombinethemtogiveyoutheyummiestpancakesyou’veeverhad.Lovethem!
Makes6pancakes;3servings
½teaspoonbakingsoda
1teaspoonbakingpowder
1teaspoonCelticSeaSalt
3teaspoonsSucanat
2cupssproutedflour
4tablespoonsbutter,melted
2eggyolks
2cupsBasicKefir
2eggwhites
3tablespoonsKombuchaStrawberryMapleSyrup
Mixtogetherthebakingsoda,bakingpowder,salt,Sucanat,andflourinalargebowl.Setthismixtureaside.
Mixthebutterandeggyolkstogetherinasmallbowl.
Mixthekefirandeggwhitestogetherinamediumbowl.
Addthebuttermixturetothekefirmixtureandstiruntilcombined.Thenaddthistothebowlofdryingredientsandstirgentlytocombine.
Heatalightlyoiledgriddleorfryingpanovermedium-highheat.
Pourorscoopthebatterontothegriddle,usingapproximately¼cupforeachpancake.
Cookuntil goldenbrownon each side, approximately2minutes per side.Topwith thesyrupandservehot.
COCONUTKIWISUPERSMOOTHIE
ThisisapotentsmoothiethatwilldetoxyouwithhugeamountsofvitaminC,coconutoil,and kefir. Coconut has caprylic acid, which is a powerful yeast killer. Kiwi is rich invitaminC.Andtheadditionofkaleandparsleygivesyouagreatstarttogettinghealthyandgivingyourbodywhatitneedstohealitself.
Makes2servings
6strawberries,hulled
1kiwi,peeled
1lime,peeledandsegmented
1largebanana
1largebunchkale
1handfulfreshparsley
1organiccucumber,cutinchunks
2tablespoonsgojiberries
2tablespoonschiaseeds
1cupCoconutKefir
1tablespooncoconutoil
1cupice
Place all the ingredients in a blender and mix at high speed until smooth. Serveimmediately.
OVERNIGHTBLUEBERRYKEFIROATMEAL
This tastes like blueberry cobbler. It’s so good that—even though it’s best to let it sitovernight—Iusuallyeat itwithinafewhoursofmaking it. It’s justsitting inmyfridgelookingatmewhileit’sculturing,andIcannotresistwhenIseeit.Thisisalsogreatmadewithblackberriesorraspberries.
Makes1serving
¾cupunsweetenedalmondmilk
½cupBasicKefir
1½cupsblueberries,freshorfrozen
½cupold-fashionedoats
1tablespoonchiaseeds
¼teaspoonCelticSeaSalt
¼teaspooncinnamon
½dropperful(approximately½teaspoon)liquidstevia
1to2tablespoonsslicedalmonds
2tablespoonsshreddedcoconut
Mixtogetherthealmondmilk,kefir,blueberries,oatmeal,chiaseeds,salt,cinnamon,andsteviainaquart-sizecanningjar.
Coverandrefrigerateovernight.
Beforeeating,topwiththenutsandshreddedcoconut.
Thisisbesteatenwithin24hoursofmakingit.
OVERNIGHTSTRAWBERRYKEFIRPUDDING
Thisisanotherdeliciousandeasymasonjarrecipe.Ilovetheserecipesbecauseyouthrowingredientsinandthenwakeuptoadelightfulmeal.Plustheylookgreat!TheBallMasonJar Companymakes vintage-style jars in different colors—green, blue, and purple.Myhusbandhastakenituponhimselftofindmethesejars,soIputthemtogooduseallovermyhome—notjustinthesescrumptiousrecipes.
Makes1serving
¾cupunsweetenedcoconutoralmondmilk
½cupBasicKefir
1½cupschoppedstrawberries
½cupold-fashionedoats
1tablespoonchiaseeds
¼teaspoonCelticSeaSalt
½dropperfulliquidstevia
Mixeverythingtogetherinaquart-sizecanningjar,cover,andrefrigerateovernight.
Thisisbesteatenwithin24hoursofmakingit.
SHAMROCKIN’SHAKE
Thisshakewillrockyourgutfloraandyourtastebuds!WhenIstartedusingfreshmintinmysmoothies,Iwasblownawaybywhatadifferenceitmadeintheflavor.Inowhavefourtypesofmintgrowinginmyherbgarden:chocolate,orange,spearmint,andregularmint.Andnotonlyismintdelicious;itcontainsmenthol,whichisanaturaldecongestantthathelpsbreakupphlegmandmucus,andithasbeenusedforthousandsofyearstotreatupsetstomachsandindigestion.Mintalsohasanantioxidantcalledrosmarinicacid,whichhasbeenfoundtorelieveseasonalallergies.
Makes1serving
½cupBasicKefir
1½cupsunsweetenedcoconutmilk
1½cupsspinachleaves
½cupfreshmintleaves
1largebanana
1cupice
1dropperfulliquidstevia
Place all the ingredients in a blender and mix at high speed until smooth. Serveimmediately.
CHAPTER8
DipsandAppetizersKEFIRCHEESEANDVEGGIETORTE
My family has always lovedmy kefir and veggie appetizers at the holidays. This is ahealthierversionandonethatgetsgobbledupquickly.Theflavorsareextraordinary.Justlook at the ingredients: pistachios, raisins, cranberries,walnuts, kefir,OrangeadeKraut.It’savariedlist,butitalltastesgreatwhenputtogether.It’salsosuperpretty.
Makes6servings
½cupshelledpistachios
½cupraisins
1tablespooncoconutoil
1cupKefirCheese
3tablespoonsOrangeadeKraut
2tablespoonsdriedcranberries
2clovesgarlic,minced
1tablespoonfinelychoppedflat-leafparsley
1teaspoonWorcestershiresauce
1tablespoonBasicKombucha
½teaspoonCelticSeaSalt
¼cupchoppedwalnuts
Placethepistachiosandraisinsinafoodprocessorandblendintosmallpieces.
Addcoconutoilandblendagain.Pressthemixtureintothebottomofa7-inchspringformcheesecakepanthatislinedwithparchmentpaper.Refrigeratethemixturewhileyoudothenextstep.
Mix together the kefir cheese, kraut, cranberries, garlic, parsley, Worcestershire,kombucha, and salt in a small bowl.Remove the pistachio and raisinmixture from therefrigeratorandpourthekefircheesemixtureontop.
Sprinkleonthewalnuts.
Coverthepanwithplasticwrapandrefrigeratefor3to4hours.
Gentlyremovethetortefromthepanandserve.
KEFIRCHEESEBALL
This is the cheeseball Imakeduring theholidays, andboy, letme tell you—if I don’tmakeit,Ineverheartheendofit.Peoplelovethisdeliciousflavorcombination!Infact,theyloveitsomuchthatIoftenmaketwo.Onceyoustartservingthisatyourshindigs,don’tbesurprisedifpeoplebeginwhiningifyoudon’tbringit.
Makes10servings
One8-ounceblockcreamcheese,softened
1cupKefirCheese
2clovesgarlic,quartered
1teaspoonWorcestershiresauce
½teaspoonpaprika
1tablespoonmincedonion
1teaspoonCelticSeaSalt
⅛cupchoppedparsley
1cupshreddedsharpcheddarcheese
1cupchoppedpecans
Place the cream cheese, kefir cheese, garlic,Worcestershire sauce, paprika, onion, salt,andparsleyinafoodprocessor.Pulseuntilwellcombined.
Addthecheddarcheeseandpulseafewmoretimes.
Linearoundbowlwithplasticwrapandtransferthemixturefromthefoodprocessorintothebowl.
Wraptheplasticaroundthecheesemixture,formingitintoaball.
Sealtheplasticwrapandplacetheballintherefrigeratorforabout12hourstofirmup.
Removetheplasticwrap,rollthecheeseballinthepecans,andserveimmediately.
LAYEREDCULTUREDVEGGIES
Idon’tknowwhatinspiredmetomakethisrecipethefirsttimeIdidit.EverytimeIlookatit,I think,Thiscombinationofflavorsmakesnosense.ButI justhavetorememberthat it’sdelicious. It’soneofmyfavorite things toeatwhen I’m inahurrybecause it’spackedwithhealthyfatsandpowerfulprobioticsandfillsmeupinaninstant.Butthiscanalsobeservedasanappetizerorasidedish.
Makes2servings
1avocado,pitted
¼cupKefirCheese
¼cupOrangeadeKraut
½teaspoonblackpepper
½cupFermentedHummus
Handfulsproutedcornchips
Scooptheavocadofleshoutoftheskinandchopitintosmallpieces.Placethepiecesinasmallbowl.
Mixthekefircheeseandthekrauttogether;thenseasonwithblackpepper.
Placethemixtureontopoftheavocado,andthentopwiththehummus.
Servewiththesproutedcornchips.
VEGGIEPECANDIP
Thisrecipeismadewithabunchofdifferentveggies,andthepecansgiveittonsofflavor.I love serving it as a dip, but it can be used for somany things:You can scoop it intolettucewraps; oryoucanmix itwith rice, stuff it in tortillas, and top itwith tomatoes,lettuce,andkefircheese.Thepossibilitiesareendless!
Makes4servings
1mediumportobellomushroom
¼onion
1clovegarlic
2cupsspinach
5sun-driedtomatoes
½cupchoppedzucchini
¼cupLemonKraut
3freshbasilleaves
1½cupspecans
Place all the ingredients in a food processor or blender.Depending on the size of yourfoodprocessororblender,youmayneedtoworkinbatches.Processonhighspeeduntilfullycombined.
Serveimmediatelyorstoreintherefrigerator.Thisdipisbesteatenwithinaday.
CULTUREDPEACHPICODEGALLO
Wehaveapeachtreeinouryardthat,comeAugust,iscoveredinbutterfliesandpeaches.The butterflies come for the nectar from the fallen peaches, and I leave a few on thegroundso theywillhavefood.But therest Ipickup tomakedeliciousdishes like this.Whenyoufermentpeacheswith tomatoesandfreshcilantro, itaddsazing tosalsayoucan’tgetanyotherway.
Makes2quarts;32¼-cupservings
¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey
2mediumtomatoes
1mediumcucumber
1mediumpeach,pitted
1serranopepper
¼cupchoppedredonion
¼cupchoppedcilantro
Juiceof¼lime
2teaspoonsCelticSeaSalt
1clovegarlic,chopped
Ifusingthestarterculture,stirtogetherthecultureandthewater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Chopthetomatoes,cucumber,andpeachintosmallpiecesandputtheminalargebowl.
Seedthepepper,chopit finely,andaddto thebowlalongwith theonion,cilantro, limejuice,salt,andgarlic.Stirtocombine.
Transferthemixturetoa2-quartglassorceramiccontainerthatcanbesecurelysealed.
Add the culture or whey and fill the container with filteredwater, leaving 2 inches ofheadspacetoletthevegetablesbubbleandexpandastheyferment.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for2days.
Checkthesalsaeverydaytomakesureitisfullysubmerged.Ifsomeofithasrisenabovethewater, simplypush itdownso it is fullycoveredagain. Ifwhitespotsofyeasthaveformed on any unsubmerged pieces, do not worry. Remember, this isn’t harmful. Justscoopouttheyeastandthesalsait’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)
Whenthesalsaisdonefermenting,placeitintherefrigerator.
Storagenote:Thesalsacanbestoredinanairtightcontainerintherefrigeratorforupto3months.
KEFIRORANGECUPS
ThisrecipeisoneofthemainreasonsImakekefircheese.Ihavepreparedthisrecipesomany times it’s likemybest friend.Thecombinationoforangesandorangezestwithadrizzleofhoneyistodiefor.Thepresentationisbeautiful,too!
Makes1serving
2oranges
1cupKefirCheese
½tablespoonhoneyor½dropperfulliquidstevia
Zestoneorangewithamicroplanegraterandsetthezestaside.
Cutbothorangesinhalfandscoopoutthefleshcarefullywithaspoon,leavingthetwohalvesofthenongratedorangepeelintact.Setasidethenongratedpeel.
Chopthefleshofbothorangesintobite-sizepieces.
Mix thekefircheeseandorangepieces together ina smallbowlandspoon themixtureintothenongratedorangepeelhalves.
Drizzlewithhoneyorsteviaandtopwiththezest.
PARMESANCRISPSANDKRAUT
These are great for peoplewith gluten allergies and a quick alternative to store-boughtcrackers.Theytakeallof10minutestomake,includingthepreptime!Ifyoudon’tlikerosemary,tryotherseasonings.Paprikaaddsasmokyflavor,andblackpeppercanbenice,too.
Makes10servings
½cupshreddedorgratedParmesancheese
1tablespoonfinelychoppedfreshrosemary
½cupKefirCheese
½cupLemonKraut
Preheattheovento400°F.
CombinetheParmesancheeseandtherosemaryinasmallbowl.
Spoon a heaping tablespoon of the cheese mixture onto a silicone or parchment-linedbakingsheetandlightlypatdown.Asiliconematishighlyrecommended.
Repeatwiththeremainingcheese,spacingthespoonfulsabout½inchapart.
Bakefor3to5minutesoruntil lightlygoldenandcrisp.Leavethecrispsonthepantocool.
TopeachParmesancrispwithaspoonfulofkefircheeseandaspoonfulofkraut.Serveimmediately.
FERMENTEDHUMMUS
Hummus is already considered a healthy food, and fermenting it makes it even morenutritiousbyincreasingtheavailabilityofthevitamincontentandaddingprobiotics.Thishummus becomes predigested, so the body has no trouble assimilating it. Like anyculturedfood,itbecomessupercharged,givingyoumoreenergyforyourday.
Anotebeforeyoubegin: I recommendsproutedbeans in this recipebecausesproutingups the nutritional value a great deal. If you’d like to learn how to sprout, visitwww.vegetariantimes.com/blog/how-to-soak-and-sprout-nuts-seeds-grains-and-beans. Ifyoudon’thavethe timeorenergytosprout,simplyusenonsproutedbeans instead.Youcanusecannedbeansorothercookedbeans.
Makes6servings
1poundcookedgarbanzobeans(chickpeas),preferablysoakedandsprouted
3clovesFermentedGarlic
6tablespoonsoliveoil
4tablespoonslemonjuice
3tablespoonsrawtahini
¼teaspoonCelticSeaSalt
1teaspooncumin(optional)
1teaspoonhotcurrypowder(optional)
1teaspoonredpepperflakesorAleppopepperflakes(optional)
Placethebeans,garlic,oliveoil,andlemonjuiceinafoodprocessororblenderandpulseuntilsmooth.
Addthetahiniandsaltand,ifusing,thecumin,currypowder,andredpepperflakes.Pulseuntilthehummusissmooth(addmoreoliveoilifnecessary).
Serveimmediately,orstoreinanairtightcontainerintherefrigeratorforupto3weeks.
MEXICANKEFIRANDSALSA
Idon’texpectanyone tomakecomplicated recipes,because Idon’twant tomake themeither.Ilivemylifesimply,andwhilethesefoodsmaytakealittletimetoferment,oncetheydoyoucanputtheminallkindsofdishesandrecipes—fast!Thisrecipeisaperfectexampleofthat.Iwhipitupinnotimeandserveittomyfamilyasasnack.It’sfillingandalittleaddictive.
Makes3servings
1cupKefirCheese
½cupsalsa*
1tablespoonCurtidoSalvadoranKraut
3servingssproutedcornchips
Mixthekefircheese,salsa,andkrautinasmallbowl.
Serveimmediatelywithsproutedcornchips.
Storagenote:Thiscanalsobestoredinanairtightcontainerintherefrigeratorforupto3days.*Justbuyyourfavoritekind!
VEGGIESLOVEKEFIRCHEESE
Thisisthewaymyfamilymostofteneatstheirculturedveggies.Wemakewholemealsfrom just this dish by serving itwith sprouted chips or fresh vegetables.We also eat itwhenwewatchourfavoritesportsteamsonTV.Itreplacesallthejunkfoodweusedtoeatandleavesussatisfiedandhealthy.Ican’tsayenoughabout thisdish; it’sbecomeafamilytradition.
Makes1serving
½cupKefirCheese
⅓cupOrangeadeKraut
1teaspoonfreshcrackedpepper
½teaspoonCelticSeaSalt
1½tablespoonstoastedsesameseeds
Mix together the kefir cheese and kraut. Top with salt and pepper and toasted sesameseeds.
Serveimmediately,orstoreinanairtightjarintherefrigeratorforupto3days.
EARTHANDSUNSHINEDIP
Doyouwantyourpickyeaterstoeatculturedfoods?Thenputculturedfoodsintoyummydips, and theywill never know they have just eaten them.Thiswas specificallywhy Icreatedthisdip—andnoonewasthewiser.
Makes8servings
2cupsrawpeas
¼cupfreshlysqueezedlemonjuice
⅛cupchoppedonion
3clovesgarlic,quartered
1teaspooncumin
¼teaspoonredpepperflakes
1½teaspoonsCelticSeaSalt
¼cupchoppedflat-leafparsley
1cupKefirCheese
3tablespoonsLemonKraut
3tablespoonssesameseeds,toasted
Placethepeas,lemonjuice,onion,garlic,cumin,redpepperflakes,salt,andparsleyinafoodprocessororblenderandpulseuntilsmooth.
Addthekefircheeseandpulseafewmoretimesuntilitiswellincorporated.
Placethemixtureinasmallbowl.GentlystirintheLemonKrautandsesameseeds.Serveimmediatelyorstoreinacoveredcontainerintherefrigeratorforupto5days.
CREAMYKEFIRDILLDIP
This dip is a huge crowd-pleaser. I serve it at parties with carrots, broccoli, and redpeppers, and it getsgobbledup inminutes.When there’s any left over,which is rare, Ispreaditontoastandtopitwithfreshveggies.It’satastesensation,nomatterhowyoueatit.
Makes4servings
½cupcreamcheese,softened
⅜cupKefirCheese
2teaspoonsgarlicpowder
2tablespoonschoppedfreshdillweedor½tablespoondrieddillweed
Mixalltheingredientstogetherinasmallbowl.
Serveimmediatelyorstore,covered,intherefrigeratorforupto1week.
FERMENTEDFIESTADIP
WeloveMexicanfoodatourhouse,andweoftenmakewholemealsoutofdishes likethis.AsideofsproutedcornchipsandaglassofmyStrawberryKombuchaMargaritaandwehaveadeliciouslunch.Butmostofthetime,Iservethisatget-togetherswithfriends.It’salwaysahit!
Anotebeforeyoubegin: I recommendsproutedbeans in this recipebecausesproutingups the nutritional value a great deal. If you’d like to learn how to sprout, visitwww.vegetariantimes.com/blog/how-to-soak-and-sprout-nuts-seeds-grains-and-beans. Ifyoudon’thavethe timeorenergytosprout,simplyusenonsproutedbeans instead.Youcanusecannedbeansorothercookedbeans.
Makes4servings
2cupsfreshrawcorncutoffthecob
1cupchoppedcherrytomatoes
½cupchoppedMexicanCarrots
½cupfinelychoppedcilantro
1½cupscookedpintobeans,preferablysoakedandsprouted
½cupchoppedolives
3greenonions,chopped,usingthewhitepartsandalittleofthegreenstalk
Placealloftheingredientsinabowlandmixtogetherthoroughly.
Serveimmediatelyorstoreinacoveredcontainerintherefrigeratorforupto5days.
CULTUREDPICOBEANDIP
ThisdishisavariationontheCulturedPeachPicodeGallorecipe.Theadditionofcorngivesitanextrafresh,summeryflavor,andthepintobeansaddsomefillingprotein.
Anotebeforeyoubegin: I recommendsproutedbeans in this recipebecausesproutingups the nutritional value a great deal. If you’d like to learn how to sprout, visitwww.vegetariantimes.com/blog/how-to-soak-and-sprout-nuts-seeds-grains-and-beans. Ifyoudon’thavethe timeorenergytosprout,simplyusenonsproutedbeans instead.Youcanusecannedbeansorothercookedbeans.
Makes4servings
1cupCulturedPeachPicodeGallo
2cupsfreshrawcorncutoffthecob
1½cupscookedpintobeans,preferablysoakedandsprouted
Mix all ingredients together in a bowl and serve immediately or store in a coveredcontainerintherefrigeratorforupto5days.
SCARY-DELICIOUSSEAWEEDDIP
Everybodyshouldaddsomekindofseaweedtotheirdiet.Itisoneofthehealthiestfoodsontheplanetbecauseit’sloadedwithvitamins,minerals,antioxidants,andiodine,whichwe all need for a healthy thyroid. This recipe combines seaweed (nori) with culturedveggies.Anditwasahitwitheverybodyinmyfamily,eventhepickyones.Youcanservethiswithtoastedsproutedbreadorsproutedchips.
Makes4servings
2sheetsnori
1clovegarlic,quartered
2tablespoonsfreshlysqueezedlemonjuice
3tablespoonsoliveoil
1tablespoontoastedsesameoil
½tablespoonsesameseeds
½teaspoonCelticSeaSalt
½teaspoonfreshlygroundpepper
2tablespoonsShelley’sCulturedVeggies
Put theseaweedinabowlwith1cupofcoldwater,andset itaside torehydratefor30minutes.
Draintheseaweedthoroughlyandthentransferittoafoodprocessor.Addallremainingingredients.Pulseuntilfinelychopped.
Serveimmediatelyorstoreintherefrigeratorinacoveredbowlforupto3days.
WATERMELONPICODEGALLO
Pico de gallo literally translates as “rooster’s beak.” Originally it was eaten with thethumbandforefinger,andretrievingandeatingthecondimentresembledtheactionsofapeckingrooster.IlovethistranslationasIliterallypeckatthissaladuntilitisgone.It’scrazygood,andjustpickingoutapieceofwatermelonleadstoaredpepperandonandon—andthenextthingIknow,I’veeatenthewholebowl.Youcanservethiswithsproutedchips—orgonutsanduseitontopofgrilledchickenorfish.
Makes12servings
½smallseedlesswatermelon,diced
½redonion,diced
3cupsdicedCulturedRedandYellowPeppers
2jalapeños,seededandfinelydiced
1bunchcilantro,chopped
Juiceof2limes
½teaspoonCelticSeaSalt
Combinealltheingredientsinalargebowlandtosstomix.
Serveimmediatelyorstoreintherefrigeratorinanairtightcontainerforupto1week.
CHAPTER9
MainCoursesBUTTERNUTSQUASHANDKEFIRSOUP
When theweathergetscold, Ikeepabagofbutternutsquash inmyfreezeratall timesbecauseIlovethissoup.Itisbeyondcomfortfood;it’sheavenly.Andleeksaddatonofprebioticstoyourdiet.LeeksaresoeffectiveatfeedingyourbacteriathatItrytoeatthemasoftenasIcan.
Makes4servings
2tablespoonsbutter
2to3leeks,cutintorounds
3¾cupschoppedfreshorfrozenbutternutsquash
2tablespoonspoultryseasoning
2½teaspoonsCelticSeaSalt
4cupschickenbroth
¾cupfull-fatcoconutmilk
½cupKefirCheese
1teaspoonblackpepper
Meltthebutterinapanovermediumheat;thenaddtheleeksandsautéuntilsoft.
Addthebutternutsquash,poultryseasoning,andsalttothepan.Coverwithchickenbrothandbringthemixturetoaboil.
Reducetheheatandsimmeruntilthesquashissoft.Ifusingfrozensquash,thiswilltakeonly5minutes;freshsquashwilltakeupto20minutes.
Remove themixture from the heat, add the coconutmilk, and puree until smooth andcreamy,usinganimmersionhandblender(orastandardblender).
Setthesoupasidetocool.Whenthethermometerreads100°Forbelow,ladleintobowlsandtopeachservingwithaspoonfulofkefircheeseandsomeblackpepper.Addingthecheesewhilethesoupistoohotwillkilltheprobiotics.
CULTUREDAVOCADOBOAT
Didyouknowyoucouldactuallyliveonavocadosaloneifyouwantedto?Theyhaveallthenutritionyouneed.IhadnoideaofthisuntilIstartedtolookintothem.Iwascravingthemallthetime,andatfirstIthoughtitwasbecausetheyarehighinmagnesium.ButIthinkmybodywasjustcallingoutformorevitaminsandmineralsingeneral.ThisisoneofthedishesIcameupwithwhenIwasinfullcravingmode.Itmakesawonderfullunchbecauseofallthehealthyfatsandprotein—andithasitsownbowl!
Makes2servings
1avocado
1hard-boiledegg,choppedintobite-sizepieces
1tablespoonShelley’sCulturedVeggies
2tablespoonschoppedcilantro
1tablespoonKefirCheese
½teaspooncoriander
⅛teaspoonCelticSeaSalt
⅛teaspoonpepper
¼lime
Cuttheavocadoinhalf,removethepit,andscoopouttheflesh,makingsuretoleavetheshellsintact.Placetheavocadofleshinasmallbowl.
Addthehard-boiledeggtotheavocado.
Add the culturedveggies, cilantro, kefir cheese, coriander, salt, andpepper to the bowlandmixthoroughly.
Scoopthemixturebackintotheavocadoshellsandsqueezethelimeontop.
COCONUTCURRYSTIR-FRY
This is one of my favorite stir-fry dishes. The creamy coconut-milk-and-green-currytoppedstir-frykrautgivesyouafantasticmeal.Youcanaddcookedchickenorshrimporjusteatitthewayitis.
Makes4servings
3cupschoppedbroccoli
1cupthinlyslicedcarrots
2tablespoonscoconutoil
1smallonion,thinlysliced
1smallredbellpepper,seededandchopped
1cupfull-fatcannedcoconutmilk
1to2tablespoonsgreencurrypaste*
2cupscookedrice
½cupStir-FryKraut
Blanchthebroccoliandcarrotsbydunkingtheminboilingwateruntiltender-crisp,about1 to 1 ½ minutes. Drain the vegetables and then rinse under cold water to stop thecooking.Drainthevegetablesagainandsetthemaside.
Heattheoilinawokorwideskilletoverhighheatuntilhot.Thenaddtheonionandbellpepper.Stir-fryuntiltender-crisp,about3to4minutes.
Addtheblanchedvegetablesandtosstomix.
Putthecoconutmilkandthegreencurrypasteinablenderandmixuntilsmooth.
Addthecoconut-currymixturetothevegetablesinthepanandstirtocoat.
PourthemixtureoverthecookedriceandtopwithaspoonfulofStir-FryKraut.*GreencurrypastecanbefoundintheAsiansectionofmostgrocerystores.
PROBIOTICSWEETPOTATOSLIDER
OneofmyfavoritewebsitesisFitMenCook,maintainedbyKevinCurry.ThisrecipewasinspiredbyKevin’sSweetPotatoSliders. I added someprobiotic goodness, andwhat Icreatedisoneofmyfavoritequickmeals.Sweetpotatoesaresocomforting,andthesearejustfuntoeat.
Makes4servings
4woodenskewers
Eight½-inch-thickslicessweetpotato
½cupfreshspinachleaves
4thinslicestomato
4thinslicesturkey
2slicesSwisscheese,cutinhalf
½cupOrangeadeKraut
¼cupBillionBioticlandDressing
Preheattheovento350°F.
Submergethewoodenskewersinwatertosoakforatleast1minute.
Placeonepieceofthesweetpotatoonabakingpan.Ontopofthesweetpotato,layerafew spinach leaves, a slice of the tomato, a slice of the turkey, and piece of the Swisscheese.Topthiswithanothersliceofthesweetpotato.Pushaskewerthroughthecenterofthestack,securingallthelayers.
Repeatwiththeremainingingredients.Coverthepanwithaluminumfoil.It’sokayiftheskewerspokethroughthefoil.
Bakeuntil the potatoes are tender, about 25 to 30minutes.Remove from the oven andcoolfor5minutesoruntilitfeelswarmbutnothottothetouch.
Remove the skewers, add a spoonful of kraut to the center of each sandwich, and aspoonfulofdressing,andthenserveimmediately.
CULTUREDBAKEDPOTATO
MostofmyrecipesaresupereasybecauseI’mtoobusytomakecomplicatedmeals.Mostofusdon’thavethetime,andtruthbetold,ifit’stoomuchwork,wewon’tmakeandeatfoodsthataresogoodforus.Whileittakesaboutanhourforthepotatointhisrecipetobake,youcaneasilydootherthingsinthemeantime.Oncethepotatoisdone,preppingtherestofthisislickety-splitfast.Youdon’tevenhavetomeasure!
Makes1serving
1largerussetpotatoorsweetpotato
1heapingspoonfulLemonKraut
1largespoonfulKefirCheese
BlackpepperandCelticSeaSalttotaste
Preheattheovento350°F.
Washthepotatothoroughlyanduseaforktopierceiteighttotentimes.Thenplacethepotatodirectlyonabakingrackintheoven.Bakeuntilyoucaneasilypushaforkintothepotato,aboutanhour.
Afterthepotatoisbaked,splititopenlengthwiseandletitcoolslightly,about5minutes.Thentopwithkraut,kefircheese,andpepperandsalt.
Serveimmediatelyandenjoy.
CRANBERRYWALNUTCHICKPEASALADSANDWICH
Someofmyfavoritefoodmemoriesareofmyteenagerscominginfromadayofwork,grabbingmy leftover chicken salad from the fridge, and tellingmeabout theirday.ForthisrecipeIsubstitutedchickpeasforchickenandtheresultsweredelicious.Here,I tellyoutomakeasandwich,butyoucanputthisonabedofgreensforagreatsalad,too.
Anotebeforeyoubegin: I recommendsproutedbeans in this recipebecausesproutingups the nutritional value a great deal. If you’d like to learn how to sprout, visitwww.vegetariantimes.com/blog/how-to-soak-and-sprout-nuts-seeds-grains-and-beans. Ifyoudon’thavethe timeorenergytosprout,simplyusenonsproutedbeans instead.Youcanusecannedbeansorothercookedbeans.
Makes6servings
4tablespoonsBasicKefir
1teaspoonDijonmustard
1tablespoonhoneyor1packagesteviapowder
3cupscookedgarbanzobeans(chickpeas),preferablysoakedandsprouted
½cupdicedFermentedCelerywithApples
½cupchoppedredgrapes
½cuporganicdriedcranberries,raisins,orchoppeddates
½cuproughlychoppedwalnutsorpecans
½cupthinlyslicedgreenonions
CelticSeaSaltandfreshlygroundpeppertotaste
6slicessproutedorsourdoughbread(optional)
Mixtogetherthekefir,mustard,andhoneyinasmallbowl.Setaside.
Lightly mash the garbanzo beans and celery in a medium bowl with a fork or potatomasher.Stir in thegrapes, cranberries,nuts, andgreenonions, andseasonwith salt andpepper.
Pourthekefirmixtureintothegarbanzobeanmixtureandstiruntilwellcombined.
Dividethecombinedmixtureamongthebreadslicesandenjoy!
CULTUREDTOMATOSOUP
Fora fewweeks in thespringtimemydietconsistsofmostly rawandcultured foods. Ihavefoundthatthishelpsmegreatlyduringallergyseason.AlthoughIdon’texperiencemanysymptomsofhayfeveranymore,IfindthatifIsticktothisdiet,Iflythroughtheseasonandfeelfantastic!ThisisoneofthesoupsIloveduringthistime.Itfillsmeup—andIhavealwaysthoughtsoupiscomfortfood.
Makes1serving
½cupCulturedItalianTomatoes
½cupfreshcherrytomatoes
¼cupcashews,soakedovernightinwateranddrained
2tablespoonsKefirCheese
Addalltheingredientstoyourblender.
Blendonhigh forabout90 secondsoruntil themixture is smooth. Ifyouhaveahigh-speedblender, thiswill not onlyblend the soupbut alsowarm it. If youdonot have ahigh-speedblender,warmthesoupoverlowheatonthestoveuntilathermometerreads100°F.Anywarmerthanthisandtheprobioticswilldie.
Pourintoabowlandserveimmediately.
RON’SOPEN-FACEDCULTUREDSANDWICH
I used to make Cultured Italian Tomatoes mostly in the summer so I could use freshtomatoes.Thenmyhusband,Ron,cameupwiththiscombination,whichheloves,sonowIhavetomakethemallyearround!
Makes1serving
1slicesourdoughbread
½cupKefirCheese
½cupchoppedCulturedItalianTomatoes
2freshbasilleaves
½teaspoonCelticSeaSalt
1tablespoonoliveoil
Toastthesourdoughbreadandspreadthekefircheeseontop.
Topwiththetomatoesandbasil,sprinklewiththesalt,anddrizzletheoliveoilontop.
TORTILLASOUP
ThefirsttimeIhadthissoup(anonculturedversionofit)wasatastoredemonstrationforahigh-speedBlendtecblender. Iwasso impressed that Iplunkeddownseveralhundreddollars right then and there for my own, and I’ve never looked back. This is the bestapplianceIown.Itcanblendallkindsoffruitsandveggiesnomatterhowdenseorbulkytheyare. Ihonestlycan’t imagine lifewithout itnow.Thatsaid,youdon’tneedahigh-speedblendertomakethisrecipe.
Makes2servings
2Romatomatoes
½cupMexicanCarrots
⅓cupchoppedredpepper
½avocado
2tablespoonschoppedonion
½cuppepperjackcheese
2sprigscilantro
¾teaspoonCelticSeaSalt
¼cupKefirCheese
1teaspoonchilipowder
¾teaspoongarlicpowder
½cuptortillachips
Addallof the ingredients(except the tortillachips)plus twocupsofwarmwater to theblender.Blendonhighforabout90secondsoruntilthemixtureissmooth.
Addthetortillachipsandpulse2or3times.
Ifyouhaveahigh-speedblender,theblendingwillnotonlyblendthesoupbutalsowarmit.Ifyoudonothaveahigh-speedblender,warmthesoupoverlowheatonthestoveuntila thermometer reads100°F.Anywarmer than thisand theprobioticswilldie.Pour intobowlsandserve.
CULTUREDVEGGIEBIGBOWL
Thisbeautifularrayofveggieshassuchaninterestingblendoftastesandtexturesthatitwillsuitanyone.Sweetandsour,softandcrunchy—Ilovethecombinations!Andifyouplatethiswitheachingredientseparate,itmakesareallyprettypresentation.
Makes1serving
1sweetpotato
½avocado
½cupmixedgreensorkale
¼cupgarbanzobeans(chickpeas)
¼cupCarrotswithOrangePeel
2tablespoonsLemonKefirLabneh
3tablespoonsKefirRanchDressing
2tablespoonspumpkinseedsorchoppedpecans
Preheattheovento400°F.
Washthesweetpotatothoroughlyandpierceiteighttotentimeswithafork.Thenplaceitdirectlyon abaking rack in theoven andbakeuntil you can easilypush a fork into it,about45minutes.
Letthesweetpotatocool.Meanwhile,choptheavocadoandgreensintobite-sizepieces.Whenthesweetpotatoiscoolenoughtohandle,cutitintobite-sizepieces.
Place the sweet potato, avocado, greens, chickpeas, and carrots around the outside of alargebowl,keepingeachvegetableseparateandleavingspaceinthecenter.
Addthelabnehtothecenteranddrizzletheranchdressingovertheentiredish.Sprinklewithpumpkinseedsandserve.
VEGGIEDELIGHT
I could eat this super-yummy sandwich every day of my life and never tire of it.MyBillion Bioticland Dressing makes it something special. It tastes like Thousand Islanddressingbuthasbillionsofprobioticsinit.
Makes1serving
2tablespoonsBillionBioticlandDressing
2slicessproutedorsourdoughbread
2slicesSwisscheese
½avocado,peeledandslicedintolongpieces
1largeportobellomushroom,slicedintoseveralpieces
¼cupOrangeadeKraut,welldrained
1tablespoonbutter
Spreadthedressingonthebread.
PlaceonesliceofSwisscheeseononesliceofthebread.
Addtheavocado,mushroom,andkraut.
Topwiththeotherpieceofcheeseandsliceofbread.
Grillthesandwichonapaninigrillorskillet,cookingitjustuntilthecheesemelts.Thiswillensurethatitdoesnotreachatemperaturethatwillkilltheprobiotics.
Serveimmediately.
CASHEWKEFIRITALIANCHEESECAKE
IservedsavorycheesecakeatChristmas,andmydaughterMaciisnowobsessedwithit.Itsflavorisquiteunique,anditstimulatesallyourtastebuds—sweet,salty,andsour.It’salsoaprettydishthatyoucanmaketoimpressyourfriends.Inmyhouse,weeatthisasamaincourseandasaside.Eitherway,it’sdelicious!
Makes6servings
Forthecrust
1cupwalnuts
1cupraisins
1tablespooncoconutoil
Forthefilling
2cupsrawcashews,soakedovernightinwateranddrained
½cupBasicKefir
½teaspoonCelticSeaSalt
½cupfreshbasil
1teaspoonlemonjuice
Forthetopping
½cupCulturedItalianTomatoes
¼cupbalsamicvinegar
1cupbasil,chopped
Tomake thecrust,place thewalnutsand raisins ina foodprocessorandpulseuntil themixtureresemblessmallcrumbs.
Addthecoconutoilandpulseagainuntilthemixturestickstogether.
Pressthismixtureintoa7-inchspringformpan.
Forthefilling,addthecashewstoafoodprocessorandpulseuntilnutsarefinelyground.Addthekefir,salt,basil,andlemonjuiceandpulseagainuntilthemixtureissmooth.
Placethecashewmixtureontopofthecrust.Coverthepanwithplasticwrapandplaceitintherefrigeratorforatleast4hours.
Removethecashewcheesecakefromthefridge.TopwiththeCulturedItalianTomatoes,drizzlewithbalsamicvinegar,andsprinklewithchoppedbasil.
Serveimmediately.
MIRACLEKRAUTMELT
IwenttoawonderfulrestaurantinDenverandhadasandwichthatwastheinspirationforthisrecipe.Meltedcheeseandkrautisageniuscombination!Butremember,youhavetogrillthisopen-facedsoyoucanaddthekrautaftergrillingandnotkilltheprobiotics.I’msothankfulIwenttothatrestaurant.Notonlydidtheyhavethissandwich,buttheyalsohadkombuchaontapandkimchistew!It’swonderfultoseeculturedfoodspoppinguponmenusaroundthecountry.Peoplearestarting tofall in lovewithfermentation—astheyrightfullyshould!
Makes1serving
1tablespoonbutter
2slicessourdoughorsproutedbread
2slicescheddarcheeseor4ouncesgoatcheeseorBrie
⅓cupThank-YouKraut
Butteronesideofeachsliceofbread,takingcaretospreadthebuttertotheveryedges.
Heataskilletovermedium-lowheat,thenplacetheslicesofbreadintheskillet,butteredsidedown.
Addhalfthecheesetoeachsliceofbread.
Whenthecheeseismeltedandthebreadislightlybrowned,removebothslicesfrompanandletthemcoolforaminuteoftwo.
Layerkrautononeslice,thenplacetheothersliceontopandpressthemtogether.
Cutthesandwichinhalfandserveimmediately.
KefirPancakes.
AvocadoBoat,top.
EarthandSunshineDip,bottom.
CulturedItatlianTomatoes.
CulturedBroccoliSaladinaJar,top.
MexicanKefirandSalsa,middle.
FermentedFruitJam,bottom.
CulturedVeggieBigBowl,top.
Ron’sOpenFaceCulturedSandwich,bottom.
KefirOrangeCups,top.
VeggiesLoveKefirCheese,bottom.
RoastedCarrotKefirSalad.
CulturedCarrotCakeinaJar,top.
Stir-FryKraut;
BuffaloKraut;
Thank-YouKraut.
LemonKraut.
Sun-FreshSmoothie.
ChaiKefirSmoothie.
FizzyBlender-JuicedAppleKombucha.
ChocolateKefirCoconutPudding.
KefirCheeseandVeggieTorte.
ChocolateKefirCandy.
RawKefirPumpkinPie.
CHAPTER10
SideDishesandSaladsKEFIRCAESARSALAD
Anchovies are an ingredient that makes Caesar salad incredible. They are also superhealthy because they’re high in omega-3s. But I say they’re a secret ingredient herebecauseyoucan’treallytastetheminthissalad.Caseinpoint:MyhusbandaskedmeonedaywhyIwantedhimtobuyanchoviesatthestore.“Afterall,”hesaid,“Iwouldnevereatanchovies.”TowhichIreplied,“Youeatthemallthetime;youjustdon’tknowit!”
Makes4servings
Forthesalad
1largeheadromainelettuce
⅛cupgrated,freshParmigiano-Reggianocheese
FortheKefirCaesarDressing
⅓cupBasicKefir
2anchovyfillets,mashed
1clovegarlic,minced
2tablespoonsfreshlemonjuice
2teaspoonsWorcestershiresauce
2tablespoonsextra-virginoliveoil
⅛cupgrated,freshParmigiano-Reggianocheese
CelticSeaSaltandpeppertotaste
Tearthelettuceintobite-sizepiecesandputtheminalargebowl.
To make the dressing, mix together the kefir, anchovy fillets, garlic, lemon juice, andWorcestershiresauce,usingawirewhisk.Thenwhiskintheoliveoil,⅛cupcheese,andsaltandpepper.
Toss the salad with the dressing, top with the remaining ⅛ cup cheese, and serveimmediately.
ROASTEDCARROTKEFIRSALAD
GenerallyIdon’tthinkofsaladasacomfortfood,butthisonemightactuallyqualify.ThecaramelizedcarrotswithasideofLemonKefirLabneh,andacultureddressingmakeitnotonlydeliciousbutalsosatisfyinglyfilling.Itcanbeeye-catching,too,ifyoumakeitwithmulticolored rainbow carrots.When I did this, it was so beautiful I almost didn’twanttoeatit.
Makes2servings
½poundcarrots
3tablespoonsoliveoil+moreforgarnish
1teaspoonCelticSeaSalt
½teaspoonblackpepper
4cupsmixedgreens
⅓cupKefirCaesarDressing
½cupLemonKefirLabneh
Preheattheovento400°F.
Washthecarrotsandcutthemdiagonallyinto1½-inchslices.
Placethecarrotsinabowlandtossthemwiththeoliveoil,salt,andpepper.
Placethecarrotsonabakingsheetinonelayerandroastfor20minutes.
Placethemixedgreensontwoplatesandtopwiththeroastedcarrots.Drizzlethedressingoverthesaladandtopwithadollopofthekefirlabneh.Drizzlealittleoliveoilontopandserve.
LEMONKRAUT
Lemons are superfoods: they are a digestive aid and a liver cleanser, and they containmany nutritional substances such as citric acid, calcium, magnesium, vitamin C,bioflavonoids,andpectin.Allthisgoodnesspromotesimmunityandfightsinfections.Andthepeelsactasaprebiotic!
Makes2quarts;32¼-cupservings
¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey
1smallcabbage(about1pound)
1apple,unpeeledandcored
1tablespoonCelticSeaSalt
1lemon,sliced
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Removeanddiscardtheouterleavesofthecabbage.Finelyshredthecabbageandapple,usingafoodprocessororahandshredder.Placethemixtureinabowl.
Addthesalttothecabbageandappleandsetthemixtureaside.
Line the inside of the jar with lemon slices, then pack the cabbage and apple into themiddleofthejar.
Addthestartercultureorthewheyandfillthejarwithfilteredwater,leaving2to3inchesofheadspacetoletthecabbagemixturebubbleandexpandasitferments.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for6days.
Check the kraut everyday tomake sure it is fully submerged. If it has risen above thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedpieces,donotworry.Remember, this isn’tharmful.Justscoopouttheyeastandthekrautit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)
Whenthekrautisdonefermenting,placeitintherefrigerator.
Storage note: This kraut can be kept in an airtight jar in the refrigerator for up to 9months.
STIR-FRYKRAUT
This recipe is a great garnish for any stir-fry dish. It uses a spicy Asian sauce calledSriracha,whichismadefromhotpeppers,garlic,andotherseasonings.Youcanfindthisinmostgrocerystoresnowadays.
Makes2quarts;32¼-cupservings
¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey
¼headsmallcabbage
¼onion
2redkungpaopeppers
2tablespoonssoysauce
1tablespoonsesameoil
1teaspoonSriracha
1teaspoonredpepperflakes
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Removeanddiscardtheouterleavesofthecabbage.Finelyshredthecabbage,onion,andhotpeppers (youcan seed them first if you like less spice)using a foodprocessoror ahandshredder.
Packthecabbagemixtureintoajar.
Addthesoysauce,sesameoil,Sriracha,andredpepperflakes.
Addthestartercultureorthewheyandfillthejarwithfilteredwater,leaving2to3inchesofheadspacetoletthecabbagemixturebubbleandexpandasitferments.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for6days.
Check the kraut everyday tomake sure it is fully submerged. If it has risen above thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedkraut,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and kraut it’s on and push the rest back under the water. (See FAQs for moreinformation.)
Whenthekrautisdonefermenting,placeitintherefrigerator.
Storage note: This kraut can be kept in an airtight jar in the refrigerator for up to 9months.
THANK-YOUKRAUT
WenamedthisThank-YouKrautbecauseit isperfectforThanksgiving.It’sloadedwithcranberriesandcranberryjuice,whichgiveitquiteauniqueflavor.Youcanserveitasasidedishorwithcrackersoraveggieplatter.Or,ifyou’relikeme,youcanpileitontopof leftover turkey and sourdough to make a delicious probiotic sandwich. You’ll bethankfulyoudid.
Makes2quarts;32¼-cupservings
¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey
½smallheadcabbage
1½teaspoonsCelticSeaSalt
½cupcranberries
1cupcranberryjuice
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Removeanddiscardtheouterleavesofthecabbage.Finelyshredorchopthecabbageintobite-sizedpieces,usingafoodprocessororahandshredder.Placetheshreddedcabbageinalargebowl.
Mixinthesalt,cranberries,andcranberryjuiceandpackthemixtureintoajar.
Addthestartercultureorthewheyandfillthejarwithfilteredwater,leaving2to3inchesofheadspacetoletthecabbagemixturebubbleandexpandasitferments.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for6days.
Check the kraut everyday tomake sure it is fully submerged. If it has risen above thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedkraut,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and kraut it’s on and push the rest back under the water. (See FAQs for moreinformation.)
Whenthekrautisdonefermenting,placeitintherefrigerator.
Storage note: This kraut can be kept in an airtight jar in the refrigerator for up to 9months.
FLU-PREVENTIONCULTUREDVEGETABLES
This recipewas inmy last book, but it’s so powerful that Iwanted to include it again.SincethetimeIpublishedthatbook,I learnedjustwhyit issogoodatfightingtheflu:prebiotics!WhenIfirstmadethis,Iknewnothingaboutprebiotics;Ijustknewthatthisrecipeprovidedspectacularhealingresults.Andremember:thejuiceisjustaspowerfulasthevegetables.Justaspoonfulcanstartyoutowardfeelingbetter—or,betteryet,preventyoufromgettingsickinthefirstplace.
Makes2quarts;32¼-cupservings
¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey
½smallheadcabbage
1mediumjicama,peeled
3handfulsfreshspinach
1mediumapple,cored
1smallwhiteonion
1clovegarlic
1½teaspoonsCelticSeaSalt
Zestandjuiceof1largeorange
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Removeanddiscardtheouterleavesofthecabbage.Shredorchopthecabbage,jicama,spinach,apple,onion,andgarlic.Placetheminalargebowlandsprinklewiththesalt.
Firmlypackthevegetablemixtureintotwo1-quartglassorceramiccontainersthatcanbesecurelysealed.
Addhalftheorangezestandjuiceandhalfthecultureorkefirwheytoeachjar.Thenfillthe containers with filtered water, leaving 2 inches of headspace to let the vegetablesbubbleandexpandastheyferment.
Seal thecontainersandlet themsitonyourkitchencounter,outofdirectsunlight,for6days.
Checkthevegetableseverydaytomakesuretheyarefullysubmerged.Iftheyhaverisenabove thewater, simply push them down so they are fully covered again. If anywhitespotsofyeasthaveformedonanyunsubmergedvegetables,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeastandvegetablesit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)
Whentheveggiesaredonefermenting,placethemintherefrigerator.
Storagenote:Theseveggiescanbestoredinanairtightcontainerintherefrigeratorforupto9months.
FERMENTEDCELERYWITHAPPLES
Alotofpeople thinkofceleryasboring,but itactuallyhasquitea fewhealthbenefits,suchasbeingextremelyhighinvitaminK.Ithasalsobeenveryhelpfulinloweringbloodpressure in people with hypertension. In this recipe, you lose celery’s boringness bymixing itwithgingerandapple.The flavorsblend together sowell thatyoumayneverthinkpoorlyofceleryagain!
Makes2quarts;32¼-cupservings
¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey
1largebunchcelery
1apple
1-inchpieceginger
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Trimthecelery,cutitintobite-sizepieces,andputthepiecesinajar.
Core the apple and chop it into small pieces, and add it to the jar.Then add thewholepieceofginger.
Addthecultureandfillthecontainerwithfilteredwater,leaving2inchesofheadspacetoletthecontentsbubbleandexpandastheyferment.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for6days.
Check theceleryeveryday tomakesure it is fullysubmerged. If ithas risenabove thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedcelery,donotworry.Remember, this isn’tharmful. Just scoopouttheyeastandcelery it’sonandpushtherestbackunder thewater. (SeeFAQsformoreinformation.)
Whentheceleryisdonefermenting,placeitintherefrigerator.
Storagenote:Thiscelerycanbestoredinanairtightcontainerintherefrigeratorforupto9months.
BUFFALOKRAUT
Buffalowingsarealltheragethesedays.Butdidyouknowthatthefirstplateofwingswas served in1964at a family-ownedestablishment inBuffalo called theAnchorBar?ThewingswerethebrainchildofTeressaBellissimo—shecoveredsomewingswithherownspecial sauceandserved themwithasideofbluecheeseandcelerybecause that’swhat she had available. Inspired by this, my daughterMaci took the same ingredients(minusthechickenwings)andmadeadeliciousveggierecipe.
Makes2quarts;32¼-cupservings
¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey
½largeheadcabbage
2stalkscelery
½cupbuffalosauce
½tablespoononionpowder
1tablespoonchoppedchives
1tablespoonCelticSeaSalt
Bluecheesecrumbles
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Removeanddiscardtheouterleavesofthecabbage.Shredthecabbageandplaceitinabowl.Thenchoptheceleryintosmallpiecesandmixitwiththecabbage.
Mixinthebuffalosauce,onionpowder,andchivesuntilwellcombined.Putthemixtureinajar.
Addthecultureandfillthecontainerwithfilteredwater,leaving2inchesofheadspacetoletthevegetablesbubbleandexpandastheyferment.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for6days.
Check the kraut everyday tomake sure it is fully submerged. If it has risen above thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedkraut,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and kraut it’s on and push the rest back under the water. (See FAQs for moreinformation.)
Whenthekrautisdonefermenting,placeitintherefrigerator.
Servewithasmallamountofbluecheesecrumbles.
Storagenote:Theseveggiescanbestoredinanairtightcontainerintherefrigeratorforupto9months.
KEFIRALMONDBREAD
Thisismyyummyalternativetoconventionalbread,andit’sgreatforanybodywhowantsaneasy,gluten-freerecipe.I lovehavingacoupleofslicestoppedwithFermentedFruitJaminthemorning.Thatandapotofmyfavoriteteaareagreatwaytostarttheday!
Makes1loaf;8servings
3½cupsalmondflour
¼cupbutter,melted
3eggs
1teaspoonbakingsoda
¼teaspoonCelticSeaSalt
1cupBasicKefir
2tablespoonsgroundflaxseed
Preheattheovento350°F.
Mixalltheingredientsinamedium-sizebowl.
Placethemixtureinagreasedloafpanandbakefor45minutes.
Removeitfromthepanandcoolitonawirerack.
SHELLEY’SCULTUREDVEGGIES
This is one of themost popular recipes atmyhouse. It is evenmorewonderfulwith ascoopofEcoBloom,whichenhancestheflavorandgivesyouprebiotics,too.Shelley,whogavemethisrecipe,isadearfriendandsomeonewhowastheretosupportmewhenIwaswritingmyveryfirstbook.Iloveallmycultured-foodfriends,whocomeupwiththebestrecipes.
Makes1gallon;64¼-cupservings
1packetCuttingEdgeStarterCultureplus1cupwater,or½cupKefirWhey
1largeheadgreencabbage
6carrots
½whiteonion
½GrannySmithapple
1cupkaleleavesorspinachleaves
2tablespoonsdriedparsleyor4tablespoonschoppedfreshparsley
2tablespoonsBraggOrganicSeaKelpDelightSeasoning,ormoretotaste
2teaspoonsCelticSeaSalt,ormoretotaste
1clovegarlic,minced,ormoretotaste
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Remove anddiscard the outer leaves from the cabbage.Chop the cabbage, carrots, andonionsintosmallpiecesandplacethemintheworkbowlofafoodprocessor.
Core theappleandchop it intosmallpieces.Add these to thefoodprocessorandpulseuntilgrated.Transferthemixturetoalargebowl.
Chopthekale.
Add thekale,parsley, seakelpseasoning,salt,andgarlic to the largebowlandmix theveggiesuntilthoroughlycombined.
Pack themixture intoglassor ceramiccontainers that canbe securely sealed.Press thevegetablesdownintothejarwithyourhand,awoodenspoon,orapotatomasher.
Divide the culture orwhey among the containers. Then fill the containerswith filteredwater, leaving 2 inches of headspace to let the vegetables bubble and expand as theyferment.
Seal thecontainersandlet themsitonyourkitchencounter,outofdirectsunlight,for6days.
Checkthevegetableseverydaytomakesuretheyarefullysubmerged.Iftheyhaverisenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsof
yeast have formedon anyunsubmergedvegetables, do notworry.Remember, this isn’tharmful.Justscoopouttheyeastandvegetablesit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)
Whentheveggiesaredonefermenting,placethemintherefrigerator.
Storagenote:Theseveggiescanbestoredinairtightcontainersintherefrigeratorforupto9months.
CURTIDOSALVADORANKRAUT
Curtido is a fermented cabbage dish popular inCentralAmerica. It is served alongsidepupusas,whichare thick,handmadecorn tortillas filledwithcheese,beans, andmeat. Icompletelyunderstandwhycurtidoisconsideredanationaldelicacy—thesweet-and-sourtasteandtheflavoroflimeinthiskrautareexceptional.Ithinkyouwillloveit.
Makes2quarts;32¼-cupservings
¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey
½headcabbage
1largecarrot
½onion
¼cuplimejuice
½teaspoonCelticSeaSalt
2tablespoonsSucanatorcoconutsugar
1teaspoondriedoregano(preferablyMexican)
½to1teaspoonredpepperflakes
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Removeanddiscardtheouterleavesofthecabbage.Shredthecabbageandplaceitinabowl.Thenshredthecarrotandonionandmixthemwiththecabbage.
Addthelimejuice,salt,Sucanat,oregano,andredpepperflakesuntilwellcombined.Putthemixtureinajar.
Addthecultureorkefirwheyandfillthecontainerwithfilteredwater,leaving2inchesofheadspacetoletthevegetablesbubbleandexpandastheyferment.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for6days.
Check the kraut everyday tomake sure it is fully submerged. If it has risen above thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedkraut,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and kraut it’s on and push the rest back under the water. (See FAQs for moreinformation.)
Whenthekrautisdonefermenting,placeitintherefrigerator.
Storagenote:Theseveggiescanbestoredinanairtightcontainerintherefrigeratorforupto9months.
SPICYCULTUREDBEETSANDHONEY
ThisrecipewasgiventomebymyfriendShelley,whoalsoinventedShelley’sCulturedVegetables. She has a flair formaking great cultured-veggie combinations. This one isespeciallygoodaroundtheholidaysbecauseofitsfestiveredcolor.Iuseitlikecranberrysauce;sometimesIevenaddafewtablespoonsofdriedcranberriesforafuntwist.
Makes1quart;16¼-cupservings
⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater,or2tablespoonsKefirWhey
1tablespoonrawhoney
4mediumbeets
1-inchpieceginger
Zestfrom1mediumorange
1teaspoonwholeallspiceberries
1teaspoonwholeblackpeppercorns
1teaspoonwholecloves
2stickscinnamon
Ifusingthestarterculture,stirtogetherthecultureandwater.Addthehoneyandmixuntilitisdissolved.Ifusingwhey,mixthewheyandhoneytogether.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Peelthebeetsandslicetheminto⅛-inchrounds.
Peelthegingerandcutitintomatchsticks.
Placethebeets,ginger,orangezest,andspicesinamixingbowlandstirtocombine.
Transfertheveggiemixturetoajarandaddthestarterculturemixtureorthewhey.Thenfill thejarwithfilteredwater, leaving2to3inchesofheadspacetolet thebeetsbubbleandexpandastheyferment.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for3to5days.
Checkthebeetseverydaytomakesuretheyarefullysubmerged.Iftheyhaverisenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedbeets,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeastandbeetsit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)
Whenthebeetsaredonefermenting,placethemintherefrigerator.
Storage note: These beets can be kept in an airtight jar in the refrigerator for up to 9months.
CARROTSWITHORANGEPEEL
This ismy favoriteway tomake carrots.The sweetness of the carrotswith the zing oforangemakesacombothateventhepickiesteaterswillenjoy.Youcanleavethecarrotswholeoryoucanchopthemup.Youcanevenfermentbabycarrotsifyou’remakingitforyourlittleones.
Makes1quart;16¼-cupservings
⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater,or2tablespoonsKefirWhey
4or5carrots
Orangepeel,onelongstrip
½teaspoonCelticSeaSalt
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Trimthecarrots,cutthemintopieces,andputtheminyourjar.Addtheorangepeelandsalt.
Addthestartercultureorthewheyandfillthejarwithfilteredwater,leaving2to3inchesofheadspacetoletthecarrotsbubbleandexpandastheyferment.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for3days.
Check the carrots every day tomake sure they are fully submerged. If they have risenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsofyeast have formed on any unsubmerged carrots, do not worry. Remember, this isn’tharmful.Justscoopouttheyeastandcarrotsit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)
Whenthecarrotsaredonefermenting,placethemintherefrigerator.
Storagenote:Thesecarrotscanbekept inanairtight jar in the refrigerator forup to9months.
CULTUREDITALIANTOMATOES
I served these at my daughter’s wedding shower, and they were gobbled up so fast Icouldn’t believe it.And everybodywas asking formore.That shouldn’t have surprisedme,becauseitwassummer—justtherighttimeforthisdish,whichisfabulousandmadewithtomatoesstraightfromthevine.Thisrecipeisagreatonetostartwithwhenyou’repreparingculturedvegetablesforthefirsttime.
Makes1quart;16¼-cupservings
⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater,or2tablespoonsKefirWhey
1clovegarlic
3cupshalvedcherrytomatoes
¼cupchoppedfreshbasil
1teaspoonCelticSeaSalt
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Mince the garlic; then place the garlic, tomatoes, basil, and salt in a bowl and toss tocombine.
Transferthemixturetoyourjarandaddthestartercultureorthewhey.Thenfill thejarwithfilteredwater,leaving2to3inchesofheadspacetoletthecarrotsbubbleandexpandastheyferment.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for2days.
Checkthetomatoeseverydaytomakesuretheyarefullysubmerged.Iftheyhaverisenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsofyeast have formed on any unsubmerged tomatoes, do not worry. Remember, this isn’tharmful. Just scoopout theyeast and tomatoes it’sonandpush the restbackunder thewater.(SeeFAQsformoreinformation.)
Whenthetomatoesaredonefermenting,placethemintherefrigerator.
Storagenote:Thesetomatoescanbekeptinanairtightjarintherefrigeratorforupto3months.
ORANGEADEKRAUT
ThisismymostpopularculturedveggierecipeandtheoneIteachpeopletomakeatmyclasses. It’s visuallybeautiful, and also it’s oneof themostdeliciouskrautsyou’ll everhave.Oranges,apples,andcabbagegiveitasweet-and-sourtastethatisperfectasasidedishwithameal.ForthelastthreeyearsIhavehadajarofthisinmyfridgeatalltimes.Ican’tsayenoughaboutit.It’sacrazy-goodkrautrecipe,ifIdosaysomyself.
Makes2quarts;32¼-cupservings
¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey
1smallheadcabbage(about1pound)
1apple,unpeeledandcored
1tablespoonCelticSeaSalt
1orange
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Removeanddiscardtheouterleavesofthecabbage.Finelyshredthecabbageandapple,usingafoodprocessororahandshredder.
Mixthesaltwiththecabbageandapple.
Slicetheorangeintothinslices.Linetheinsideofthejarwithorangeslicesorjustlayertheminthejaranywhere.
Packthecabbageandapplemixtureintothejar.
Addthestartercultureorthewheyandfillthejarwithfilteredwater,leaving2to3inchesofheadspacetoletthekrautbubbleandexpandasitferments.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for6days.
Check the kraut everyday tomake sure it is fully submerged. If it has risen above thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedkraut,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and kraut it’s on and push the rest back under the water. (See FAQs for moreinformation.)
Whenthekrautisdonefermenting,placeitintherefrigerator.
Storage note: This kraut can be kept in an airtight jar in the refrigerator for up to 9months.
KOMBUCHABREAD
This is a unique way to have wonderful-tasting probiotic bread. Kombucha has thepowerful probiotic yeast Saccharomyces boulardii. This is not the yeast that causesinfectionsorovergrowth.S.boulardiiexertstheoppositeeffect,producinglacticandotheracidsknowntoinhibitpotentiallyharmfulcandidayeastspecies.Andsincethisprobioticyeast is resistant to heat, youwill actually receivemoreprobiotics thanyou can in anyotherbread.
Makes1loaf;8servings
3cupssproutedflour
1½tablespoonsbakingpowder
1teaspoonCelticSeaSalt
2cupsBasicKombucha
⅓cupcoconutsugar
Mixalltheingredientstogetherinalargebowl,justuntilcombined.Coverthebowlwithatowelandletthedoughsitfor5to7hours.Bubblesandcrackswillforminthedough.
Preheattheovento350°Fandlightlygreasea9x5-inchloafpan.
Transferthedoughtotheloafpanandbakefor55minutes.
Removethebreadfromtheovenandallowittocoolinthepanforabout5minutes.Thenremove the bread from the pan, place it on a cooling rack, and serve it while it’s stillwarm.
KOMBUCHAPICKLES
MydaughterMacihasaloveaffairwithkombucha,andmanyofthekombucharecipesinthisbookarefromher.Shemakesgallonsofit.Onedayshedecidedtoplayaroundwithculturingvegetablesusingkombucha,andthissuperfastpicklerecipewastheresult.Onenote:Youneedtoeatthesewithinaweekastheycangetmushybeyondthatpoint.Thisisdue to thedifferentcultureweareusing.Don’tbe surprisedwhenyou taste these; theyhaveamilderflavorthanyouraveragepickle.
Makes1quart;7to10servings
7to10minipicklingcucumbers,enoughtofillyourjar
2teaspoonsCelticSeaSalt
2teaspoonsdill
½teaspoondriedmustard
½teaspoonpepper
½teaspoonchilipowder
Kombuchatofillthejar
Addthecucumbersandspicestothejar.
Fillthejarwithkombucha,leaving2to3inchesofheadspacetoletthepicklesbubbleandexpandastheyferment.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for2days.
Check thepickles eachday tomake sure they are fully submerged in thekombucha. Iftheyhaverisenabovethekombucha,simplyflipthemoverandpushthemdownsotheyarefullycovered.
Thepickleswillchangecolorastheyferment.Oncetheydo,refrigeratethem.
Storagenote:Thesepicklescanbekept inanairtight jar in the refrigerator forup to1week.
FERMENTEDCUCUMBERTOMATOSALAD
I’ve made this delicious salad for many a party. I especially love to prepare it in thesummerbecausesummertomatoesmakethisdishextradelicious.SometimesIaddmorefresh,unfermentedtomatoestostretchthedishtofeedmorepeople.Inmymind,themoretomatoesthemerrier!
Makes1quart;16¼-cupservings
Fortheveggies
⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater,or2tablespoonsKefirWhey
3mediumtomatoes
¼redonion
1cucumber
2teaspoonsCelticSeaSalt
¼teaspooncoarsegroundpepper
Forthesalad
¼cupfinelychoppedfreshparsley
Oliveoilfordrizzling
⅓cupcrumbledfetacheese(optional)
Afewblackolives,sliced(optional)
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Cutthetomatoesinhalflengthwiseandremovetheseeds.Thenthinlyslicethetomatoes.
Peeltheonionandsliceitthinly.
Halvethecucumberandsliceitintosmallchunks.
Place the tomatoes, onion, cucumbers, salt, and pepper in a large bowl and toss tocombine.
Transferthemixturetoyourjarandaddthestartercultureorthewhey.Thenfill thejarwith filtered water, leaving 2 to 3 inches of headspace to let the veggies bubble andexpandastheyferment.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for2days.
Checkthevegetableseverydaytomakesuretheyarefullysubmerged.Iftheyhaverisenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsofyeast have formedon anyunsubmergedvegetables, do notworry.Remember, this isn’tharmful.Justscoopouttheyeastandvegetablesit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)
After2days,scoopoutthevegetableswithaslottedspoonandplacetheminabowl.
Tosswithparsleyanddrizzlewitholiveoil.Addfetaandolivesifdesired.
Serveimmediately.
MEXICANCARROTS
Mysonisanautomechanic,andheoftengetsdeliciousMexicanfoodfromawomanwhocomesintohisshoponaregularbasis.Shebroughthimacannedversionofthesecarrots,but,ofcourse,whenIre-createdtherecipe,I fermentedit.Theflavorsareamazingandit’ssuperspicy! Ifyouwant itmilder,simply take theseedsoutof the jalapeñosbeforefermenting.
Makes1quart;16¼-cupservings
⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater,or2tablespoonsKefirWhey
4carrots
1smalljalapeñopepper
1clovegarlic
1bayleaf
1tablespoonblackpeppercorns
½teaspoonCelticSeaSalt
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Peelthecarrotsandslicethemonthediagonal.
Slicethejalapeñointothinpieces.
Mincethegarlic.
Place the carrots, jalapeño, garlic, bay leaf, peppercorns, and salt in a bowl andmix tocombine.
Transferthemixturetoyourjarandaddthestartercultureorthewhey.Thenfill thejarwithfilteredwater,leaving2to3inchesofheadspacetoletthecarrotsbubbleandexpandastheyferment.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for3days.
Check the carrots every day tomake sure they are fully submerged. If they have risenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsofyeast have formed on any unsubmerged carrots, do not worry. Remember, this isn’tharmful.Justscoopouttheyeastandcarrotsit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)
Whenthecarrotsaredonefermenting,placethemintherefrigerator.
Storagenote:Thesecarrotscanbekept inanairtight jar in the refrigerator forup to9months.
BLUEBERRYSPINACHKRAUT
If you like blueberries, youwill love this kraut. I enjoy itmost after it has been in thefridgeforafewweeks.Itgetsbetterwithage,andatfourtofiveweeksit’ssupertasty.
Makes2quarts;32¼-cupservings
¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey
½headgreencabbage
1largeshallot
1tablespoonorganicHerbamareseasoningorCelticSeaSalt
1cupchoppedorshreddedspinach
1½cupsfreshblueberries
½cup100%fruitcranberryorblueberryjuice
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Removeanddiscardtheouterleavesofthecabbage.Shredorfinelychopthecabbageandtheshallot.PlacethecabbageinabowlandsprinkleitwithHerbamareseasoning.
Thenaddtheshallot,spinach,andblueberriesandtosstocombine.
Firmlypackthemixtureintotwo1-quartjars.
Addhalfthecultureorkefirwheyandhalfthejuicetoeachjar.Thenfillthecontainerswithfilteredwater,leaving2to3inchesofheadspacetoletthekrautbubbleandexpandasitferments.
Sealthecontainersandlet themsitonyourkitchencounter,outofdirectsunlight,for6days.
Check the kraut everyday tomake sure it is fully submerged. If it has risen above thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedkraut,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and kraut it’s on and push the rest back under the water. (See FAQs for moreinformation.)
Whenthekrautisdonefermenting,placeitintherefrigerator.
Storage note: This kraut can be kept in an airtight jar in the refrigerator for up to 9months.
SALADINAFERMENTINGJAR
This recipe ismy new obsession. I love to pack it in a cooler—with a bunch of otherfermented foods—and take it alongwhenwe go to the lake on theweekends.When Idon’ttakemyculturesandculturedfoods,IfeelasifIamleavingmykidsathomealone.Itwouldjustbewrongnottobringthem!
Makes1serving
10CulturedItalianTomatohalves
5thinlyslicedringspurpleonion
6driedapplechips
2handfulsspinach
3tablespoonsbluecheesecrumbles
⅓cupchoppedpecans
2tablespoonsAppleKefirDressing
Layerallingredientsinajarinorder,startingwiththetomatoesonthebottomandtoppingoffwiththepecans.
TopwithAppleKefirDressingimmediatelybeforeeating.
Youcaneatthisrightaway,orcapandplaceintherefrigeratoruntilyou’rereadytoeat.Itisbesttoeatthiswithin1day.
CULTUREDZUCCHINIANDYAMS
Thisisperfectfortheholidays,servedasasidedishoralongsideasweetpotatocasserole.It is also delicious served on top of a baked yam. But honestly, I eat it with a spoonstraightfromthejar.
Makes2quarts;32¼-cupservings
¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey
2largezucchini
2largeyams
1smallonion
2teaspoonssalt
⅓cupapplejuice
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Shredthezucchini,yams,andonion,usingafoodprocessororahandshredder.
Placethevegetablestogetherinabowl,addsalt,andtosstomix.
Transferthemixturetoyourjarandaddtheapplejuiceandthestartercultureorthewhey.Thenfillthejarwithfilteredwater,leaving2to3inchesofheadspacetolettheveggiesbubbleandexpandastheyferment.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for2days.
Checkthevegetableseverydaytomakesuretheyarefullysubmerged.Iftheyhaverisenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsofyeast have formed on unsubmerged vegetables, do not worry. Remember, this isn’tharmful.Justscoopouttheyeastandvegetablesit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)
Whentheveggiesaredonefermenting,placethemintherefrigerator.
Storagenote:Theseveggiescanbekept inanairtight jar in therefrigeratorforupto9months.
THEFAIRESTKALESALADINTHELAND
ThisisthebestkalesaladI’veeverhad.Ilovethetasteofthetoastednutsandseeds,andthecultureddressingistodiefor.PlusitincorporatestwopartsoftheTrilogy.IhopeyouenjoyitasmuchasIdo!
Makes5servings
1cuppecanhalves
½cupsesameseeds(optional)
1mediumbunchkale,stemmedandfinelychopped
3cupsbabyspinach,chopped
3clovesgarlic,quartered
¼cupKefirCheese
¼cupBasicKefir
1tablespoonBasicKombucha
½lemon,juicedandzested
3tablespoonsoliveoil
¼teaspoonCelticSeaSalt
1½tablespoonsnutritionalyeast
1smallapple,coredandchoppedfinely
Preheattheovento300ºF.
Placepecansandsesameseeds,ifusing,onabakingsheetandtoastintheovenuntiltheyarelightlybrowned,about8minutes.
Meanwhile,tossthekaleandspinachinalargesaladbowlandsetaside.
Put thegarlic,kefircheese,kefir,kombucha, lemon juiceandzest,2 tablespoonsof theoliveoil,andthesaltinafoodprocessororblender.Processuntilcombined.
Drizzlethismixtureoverthekaleandspinachandtosstocombine.
Placethetoastedpecansandsesameseedsinafoodprocessoralongwiththenutritionalyeast,theremaining1tablespoonofoliveoil,andapinchofsalt.Pulseuntilthemixtureisthesizeofsmallpeas.
Sprinklethepecanmixtureandtheappleoverthekaleandspinachmixture.Tossagaintocombine.
This is bestwhen eaten immediately, but it can be stored in the fridge for a fewhoursbeforeserving.
CULTUREDBROCCOLISALADINAJAR
Broccoliisn’tthefirstthingpeoplethinkofwhenlookingforsomethingtoferment,butIsaythissaladis todiefor—andnotjust thesalad, thejuice, too!Thegrapesandraisinsaddsweetnesswhiletheoniongivesitalittlekick.Trustme;it’sdelicious.
Makes2quarts;32¼-cupservings
¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey
1headbroccoli,floretsonly
2mediumcarrots
1smallredonion
½cupraisins
½cupgrapes
2teaspoonslemonjuice,freshlysqueezed
1½teaspoonsCelticSeaSalt
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Chopthebroccoliandplaceinalargebowl.
Shredthecarrots,usingafoodprocessororhandshredder,andthinlyslicetheonion.Addthecarrots,onion,raisins,grapes,lemonjuice,andsalttothebroccoli.Stirtocombine.
Transferthemixturetoyourjarandaddthestartercultureorthewhey.Thenfill thejarwith filtered water, leaving 2 to 3 inches of headspace to let the veggies bubble andexpandastheyferment.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for3days.
Checkthevegetableseverydaytomakesuretheyarefullysubmerged.Iftheyhaverisenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsofyeast have formed on unsubmerged vegetables, do not worry. Remember, this isn’tharmful.Justscoopouttheyeastandvegetablesit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)
Whentheveggiesaredonefermenting,placethemintherefrigerator.
Storagenote:Theseveggiescanbekept inanairtight jar in therefrigeratorforupto9months.
CULTUREDREDANDYELLOWPEPPERS
These peppers are so handy to have around. You can use them on salads, in dips andsalsas, as a pizza topping, and so on—just scoop them out of the jar and use themanywhereyouwouldusefreshpeppers.You’llfindtonsofusesforthem,andifnothingelse,theylookreallyprettyculturingonthecounter.
Makes1quart;16¼-cupservings
⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater,or2tablespoonsKefirWhey
2redbellpeppers
1yellowbellpepper
1clovegarlic(optional)
1tablespoonmustardseeds
1tablespoonCelticSeaSalt
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Cut the peppers in half and remove the pith, seeds, and stems. Then cut into half-inchslices.
Placepeppers,garlic(ifusing),mustardseeds,andsaltintoajar.
Add the starter culture or thewhey.Then fill the jarwith filteredwater, leaving2 to 3inchesofheadspacetoletthepeppersbubbleandexpandastheyferment.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for3days.
Check thepeppers everyday tomake sure theyare fully submerged. If theyhave risenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsofyeast have formed on any unsubmerged peppers, do not worry. Remember, this isn’tharmful. Just scoop out the yeast and peppers it’s on and push the rest back under thewater.(SeeFAQsformoreinformation.)
Whenthepeppersaredonefermenting,placethemintherefrigerator.
Storagenote:Thesepepperscanbekept inanairtight jar in therefrigeratorforupto9months.
CULTUREDCARROTCAKEINAJAR
Youprobably thinkofcarrotcakeasadessert—andfor themostpart,you’re right.Butthisrecipemightchangeyourmind.Itusesallhealthyingredients,soyoucanserveitasasidedish,butpeoplewillbelievethey’reeatingasweettreat.IeatthiswhenIwanttofeellikeI’mbeingbad.
Makes1quart;16¼-cupservings
2carrots,peeledandshredded
2apples,coredandshredded
4dates,chopped
⅛cupchoppedwalnuts
⅛teaspoonnutmeg
⅛teaspooncloves
½teaspooncinnamon
½teaspoonCelticSeaSalt
½teaspoonvanilla
¼teaspoonCuttingEdgeStarterCulture
Combinethecarrots,apples,dates,andwalnutsinabowlandstirtomix.
Addthenutmeg,cloves,cinnamon,salt,andvanillaandstiruntilevenlyincorporated.
Transferthemixturetoajarandsprinkleitwiththestarterculture.Thenfillthejarwithfilteredwater,leaving2to3inchesofheadspacetolettheveggiesbubbleandexpandastheyferment.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for2to3days.Whenit’sready,thecarrotsandapplesshouldstillbefirmbutabittart.
Checkthemixtureeverydaytomakesurethecarrotsandapplesarefullysubmerged.Iftheyhaverisenabovethewater,simplypushthemdownsotheyarefullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedpieces,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeastandcarrotorapplepiecesit’sonandpushtherestbackunderthewater.(SeeFAQsformoreinformation.)
Whenthemixtureisdonefermenting,placeitintherefrigerator.
Storagenote:Thiscanbekeptinanairtightjarintherefrigeratorforupto3months.
CULTUREDAPPLEPIEINAJAR
I’ve had quite a few people ask me if you can ferment fruit. The answer is yes, youcertainly can! Just remember that thegoodbacteria eat the sugarsout of the fruit, so itdoesgetalittletart,andthetartnessintensifiesovertime.That’swhyIliketoeatculturedfruitsrightaway.
Makes1quart;16¼-cupservings
4apples
¼teaspooncinnamon
⅛teaspoonnutmeg
½teaspoonCelticSeaSalt
½teaspoonvanilla
¼teaspoonCuttingEdgeStarterCulture
Coreandshredtheapples.
Combinetheapples,cinnamon,nutmeg,salt,andvanillainasmallbowlandmixwithaspoonoryourhands.
Transferthemixturetoajarandsprinkleitwiththestarterculture.
Fillthejarwithfilteredwater,leaving2to3inchesofheadspacetoletthefruitbubbleandexpandasitferments.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for3days.
Check the fruit every day tomake sure it is fully submerged. If it has risen above thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedapple,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and fruit it’s on and push the rest back under the water. (See FAQs for moreinformation.)
Onceit’sready,placeitintherefrigerator.
Storagenote:Thiscanbekeptinanairtightjarintherefrigeratorforupto3months.
CHAPTER11
DessertsCOCONUTKEFIRGRAHAMS
My13-year-olddaughterHollitookthesecoconutgrahamstoclassoneday.Onethingledto another, and soon some of themoms discovered thatHolliwasmy daughter. Thesemoms had been tomy classes, boughtmy book, and had beenmaking cultured foods.Excitedly,theyaskedHolliiftheycouldtryhergrahams.Ofcoursesheshared.Andwhenshegothome,shesaid,“They thinkyou’re famous.So I turneddownall the treatsandsweetsatclassbecauseIwanttobeanexample,too.AndsinceIhadthegrahams,Ididn’tevenwanttheotherstuffanyway.”That’smygirl.
Makes12servings
Forthegrahamcrackers
2cupssproutedwholewheatflour
¼teaspoonCelticSeaSalt
¼teaspoonbakingsoda
¼teaspoonbakingpowder
5tablespoonsmeltedbutter
4tablespoonshoney
2to4tablespoonswater
Forthetopping
1smallzucchini,peeledandcubed
¾cupcoconutmilk
2teaspoonsvanilla
1cupCoconutKefirCheese
2cupsshreddedcoconut
½cuppinenuts
¼cupcoconutoil,melted
Honeyorsteviatotaste
Preheattheovento350ºF.
Greasealargebakingsheetorlineitwithparchmentpaper.
Tomake thegrahams,mix together theflour,salt,bakingsoda,andbakingpowder inalargebowl.
Addthebutter,honey,andjustenoughwatertoformaballthatisnotstickytothetouch.
Rolloutthedoughdirectlyontothepreparedbakingsheet.
Scorethedoughinto12crackerswithasharpknife,thenprickthedoughalloverwithafork.
Bakethecrackersfor20to25minutes.
Transferthecrackers,stillinthepan,toawireracktocoolcompletely.
Forthetopping,putthezucchini,coconutmilk,andvanillainafoodprocessorandpulseuntilsmooth.
Add the kefir cheese, coconut, and pine nuts to the zucchini mixture and pulse untilthoroughlycombinedandsmooth.
Addthecoconutoilandpulseagainafewtimesuntilcombined.
Refrigeratefor1to3hoursoruntilthemixturethickens.
Whenyou’rereadytoeatthese,simplyscoopthetoppingontothegrahamcrackers.
Storage note: The crackers can be stored in a sealed container in your cabinet for 2weeks.Thecoconutmixturecanbekept inanairtight jar in the refrigerator forup to3days.
CHOCOLATEKEFIRCANDY
Ikeepchocolatekefircandyinthefreezerorfridgeprettymuchall thetime,sowecanhavealittlechocolatewhenweneedsomethingsweetanddecadent.Thecandiesaresmallbutrichinnutrients,soonecansatisfyyou.
Makes24servings
24minicupcakeliners
2cupschocolatechipsorbars,60%to70%cacao
½cupshreddedcoconut
½cuppinenuts
1cupKefirCheese
Zestofoneorange
8packagessteviaor2tablespoonshoney
Placetheminicupcakelinersinminimuffinpans.
Melt1cupofthechocolateinadoubleboiler,stirringconstantly.Removethechocolatefromtheheatandadd¼cupofcoconutand¼cupofpinenuts.Mixtocombine.
Drop1tablespoonofthemixtureintoeachmuffincup,thenplacetheseinthefreezer.
Mixthekefircheese,orangezest,andsteviainasmallbowl.
Whenchocolateisfrozen,removethemuffintinfromthefreezerandspread½tablespoonofthekefircheesemixtureontopofthechocolate.
Putthemuffintininthefridge.
Melttheremaining1cupofchocolateinadoubleboiler,stirringconstantly.Removethechocolatefromtheheatandaddtheremaining¼cupofcoconutand¼cupofpinenuts,mixing to combine. Let the chocolate cool until it’s warm but not hot, about 5 to 10minutes.
Removethemuffintinfromtherefrigeratorandspreadthechocolateontopofthekefircheese.
Placethecandiesintherefrigeratoruntilsolid,about1hour.
RAWKEFIRPUMPKINPIE
Ifyoulikepumpkinpie,you’regoingtolovethisrecipe.MyfamilysaidthisisthebestdessertIhavemade,anditlastsonlyaboutadayinmyhouse.Itisarawdessert,andthecrustisasnaptomake.Andtheflavor?Well…itisawow!
Makes8servings
Forthecrust
1cupwalnuts
1cuppecans
1cupraisins
PinchCelticSeaSalt
Forthefilling
1cuprawcashews,soakedfor3to4hoursinwaterandthendrained
1cuppumpkinpuree
1cupKefirCheese
½cupmaplesyrup
½cupcoconutoil,melted
2teaspoonsvanilla
1teaspooncinnamon
⅛teaspoonCelticSeaSalt
⅛teaspoongroundginger
¼teaspoonnutmeg
1cupCoconutWhippedCream
Tomakethecrust,pulsethewalnutsandpecansinafoodprocessoruntilthey’recrumbs,thenaddtheraisinsandsaltandpulseuntilthemixturebeginstosticktogether.
Pressthemixtureintoapiedishandputitinthefridge.
For the filling, combine the cashews, pumpkin, kefir cheese,maple syrup, coconut oil,vanilla,cinnamon,salt,ginger,andnutmeginablenderorfoodprocessoronhighspeed.Pulseuntilcompletelysmooth.Thiscantakeafewminutes.
Pourthefillingintothecrust,thencoveritwithplasticwrap.
Placethepieinthefreezeruntilsolid,about5hours.Beforeslicingandserving,letthepiesitatroomtemperaturefor10minutestosoftenalittle.
TopwithCoconutWhippedCreambeforeserving.
APPLEPIEPARFAIT
Igaveupsugarrightbeforemydaughter’swedding.Wedidn’teatitallthatmuch,butIdecidedtoburnthebridgeandcallitquits,whichiswhyalotofmyrecipesusestevia.Ireallydon’tcravesugaranymore,andifIneedsomethingsweet,Imakethingslikethistosatisfymyself.Thisrecipewasinspiredbyafeastatafriend’shouselastThanksgiving.Everybodywaseatingapplepie,andthesmellofapplesandcinnamonfilledthehouse.Icameupwiththistomakemyhousesmellamazing,too.
Makes1serving
1cupcookedquinoaoroatmeal,chilled
1apple,coredandslicedthinly
¾cupKefirCheese
¼cuphoneyor3packagesstevia
¼teaspooncinnamon
2tablespoonschoppedwalnuts
Preheattheovento350ºF.
Spreadtheappleslicesinthebottomofasmallbakingdish.Addtwotablespoonsofwatertothebakingdishandbaketheapplesfor15minutesoruntiltender.Removethemfromtheovenandletthemcoolforapproximately10minutes.
Mixtogetherthekefircheese,honey,cinnamon,andquinoaoroatmealinasmallbowl.
Layer half of the kefir cheese mixture in the bottom of a glass jar, followed by 1tablespoonofthewalnutsandhalftheapples.Repeatthelayerstocreateaparfait.
Serveimmediatelyorstoreintherefrigeratorforupto3days.
OVERNIGHTKEFIRBROWNIEPUDDING
The first time I made this yummy concoction, I walked around my house asking myfamilytotryit.Igotthesameresponsefromeverybody:“Mmm,that’sreallygood!Tasteslikeabrownie.”Hencethename.Ifyouhavepickyeatersinyourhousewhorefusetotrykefir, this will help convert them. Just don’t tell them they’re eating kefir until afterthey’vetriedit.Ialwaystellpeoplethatiftheyhangaroundmelongenough,eventuallytheywillbeconverted.Resistanceisfutile.
Makes2servings
¾cupunsweetenedalmondmilk
½cupBasicKefir
2tablespoonscocoapowder
2packagessteviaor2tablespoonsmaplesyrup
¾cuprawold-fashionedoatmeal(alsocalledrolledoats)
2tablespoonsshreddedcoconut
2tablespoonschoppedalmonds
Mix together the almond milk, kefir, cocoa powder, stevia, and oatmeal in a 1-quartcanningjar.
Sealthejarandrefrigerateovernight.
Beforeeating,topwiththecoconutandalmonds.
LEMONKEFIRCANDY
Thecoconutcreamconcentrateusedinthisrecipeisdifferentfromcoconutmilkoroil.Itissimilartothemilk,butitcontainssomeofthefleshofthecoconut,whichmakesforadifferentconsistency,thickerandmorepaste-like.Youcanfindcoconutcreamconcentrateinmosthealthfoodstoresoronline.Itmakesyummytreatsanddesserts.
Makes12servings
½cupcoconutcreamconcentrate
½cupKefirCheese
½cuphoney
Juiceandzestof½lemon
½cupshreddedcoconut
2tablespoonspsylliumhusk
Mixtogetheralloftheingredientsinamediumbowl.
Spoonthemixture inbite-sizeportionsontoacookiesheet,usingasmallcookiescoop.Thenrefrigerateovernightuntilcompletelysolidified.
KEFIRCOCONUTRUMBALLS
Whydoweeatsomuchjunkfoodattheholidays?It’sahabitandachoice,andjustasyoutrainedyourselftoeatunhealthyfoods,youcanlearntosubstitutehealthyoptionsthatarejustasdeliciousandeasytomakeandreachfor.Ifyouhavehealthytreatsaround,liketheserumballs,youwilleatthem.Plus,youcanmaketheminasnapandfreezethemforlater.
Makes40servings
2cupsalmondflour
1cupfinelyshreddedcoconut
½cupBasicKefir
2tablespoonspsylliumhusk
¼cuphoney
2teaspoonsvanilla
¼cupcocoapowder
¾cupcoconutoil,meltedbutnothot
2tablespoonslightrumor1teaspoonrumextract
½cupchoppedwalnuts*
Lineacookiesheetwithparchmentpaper.
Combine thealmond flour, coconut,kefir,psylliumhusk,honey,vanilla, cocoapowder,coconutoil,andrum(ifusing)inamediummixingbowl.Stiruntilthoroughlycombined.
Usingasmallcookiescoop,spoonthebatterontothecookiesheetinbite-sizeballs.
Refrigeratetheballsfor5to10minutes,thenrolltheminthewalnuts.
Refrigerateuntilfirm;eatwithinacoupleofdays.*Youcanmakethesewithanycoatingyouwant.I’veuseddifferentkindsofnuts,coconut,cranberries,gojiberries,cocoapowder—andsomuchmore!Usewhatevertastesgoodtoyou.
SUPERFASTBANANAKEFIRICECREAM
Thisisoneofmyveryfavoritedesserts,andIwantitallthetime—especiallyinthewarmsummermonths.Consequently,Ialwayskeepchoppedbananasinthefreezer.ThenIcanhavethisdessertreadyinminutes.
Makes1serving
1frozenchoppedbanana*
¼cupBasicKefir
½teaspooncinnamon
1teaspoonhoneyor¼teaspoonstevia
Place the frozen banana pieces in a food processor and pulse until the banana lookscrumblyorsmashed.Scrapedownthefoodprocessor.
Add the kefir, cinnamon, and honey and pulse until themixture looks creamy, like icecream.
Serveimmediatelyortransfertoanairtightcontainerandfreezeforupto1month.*Makesuretopeelandchopthebananabeforeyoufreezeit!
TROPICALKEFIRPUDDING
This isa recipe I servedatmyCampTrilogyClass.Myhusbandanddaughtercame tohelp me pass it out in sample cups, and my husband, bless his heart, served it withsproutedcornchips insteadof thespoonsIhadbrought. Inoticed thesurprised lookonpeople’sfacesastheyscoopedupthisfruitypuddingwithacornchip.Ihadtolaugh;hewouldservecornchipswitheverythingifhecould.However,thisisbestservedwithextrafruit,notcornchips!
Makes4servings
2avocados
1mango
1kiwi
1cupBasicKefir
2tablespoonslimejuice
2teaspoonslimezest
½teaspoonlemonextract
¼teaspoonCelticSeaSalt
2to3teaspoonssteviapowder,or2to3tablespoonsSucanatorhoney
1tablespoonchiaseeds
Toastedshreddedcoconut(optional)
Cuttheavocados,mango,andkiwiinhalfandscoopthefruitoutoftheskins.
Combine thefruitand thekefir, lime juiceandzest, lemonextract,salt,stevia,andchiaseedsinablenderorfoodprocessor.Processuntilsmoothandthicklikepudding.
Separatethemixtureintofourbowlsandchillforatleast30minutesbeforeserving.
Topwithtoastedcoconutifdesired.
CHOCOLATEKEFIRCOCONUTPUDDING
Thisdairy-freepuddingiscrazygoodandahugehitatmyclasses.Imean,whodoesn’tlovechocolateandcoconut?
Makes1serving
1cupCoconutKefir
2teaspoonscocoapowder
1tablespoonchiaseeds
1teaspoonvanilla
Stevia,honey,orSucanattotaste
Whisktogetherthecoconutkefir,cocoapowder,chiaseeds,vanilla,andsteviauntilwellcombined.
Transferthemixturetoa1-pintjar.Securethelidandplacethejarinthefridge.
Refrigerateuntilthemixtureisthickandcreamy,atleast3hours.
STRAWBERRYKEFIRICECREAM
ThisismydaughterHolli’sfavoritekefiricecream.Whileyoucanmakeitwithalmondmilkorregularmilk,Iliketousecannedcoconutmilkbecauseitgivestheicecreamsucharichanddecadentconsistency.
Makes4servings
1⅓cupsSecond-FermentedCitrusKefir,madewithlemon
1cupKefirCheese
1½cupscoconutmilk
1cupfreshstrawberries,hulled
½cuphoney,Sucanat,orcoconutsugar
1to2leavesfreshbasil(optional)
Placealltheingredients,exceptthebasil,intheblenderandblendforabout1minute.
Tastethemixtureandaddmoresweetener,ifdesired,untilittastesgoodtoyou.
Pour themixture into an ice creammaker and process according to themanufacturer’sinstructions.
Topwithfreshbasil,ifdesired,beforeserving.
COCONUTALMONDKEFIRICECREAM
I just can’t get over how delicious kefir ice cream is. It’s smooth and creamy, and it’spackedwith healthy probiotics. I love that I can create a healthy gutwhile enjoying adelicioustreat.
Makes4servings
1cupCoconutKefirCheese
3cupsalmondorcoconutmilk,oracombinationofthetwo
1teaspoonvanilla
½cuphoney,Sucanat,orcoconutsugar
1cupshreddedcoconut
Place the kefir cheese,milk, vanilla, and sweetener in a blender andmix for 15 to 20seconds.
Tastethemixtureandaddmoresweetener,ifdesired,untilittastesgoodtoyou.
Pour themixture into an ice creammaker and process according to themanufacturer’sinstructions.
About10minutesbeforeyouplantoservetheicecream,preheattheovento400ºF.
Spreadtheshreddedcoconutonabakingsheetandbakeuntilitistoastedbrown,about5minutes.
Sprinkletheicecreamwithtoastedcoconut.
BERRYKOMBUCHAMIXER
Doyouwantatreatthatwillpickyouupandmakeyoufeelgreat?Imakethiskombuchaallthetime,especiallyinthesummer,whenberriesareabundant.It’ssoeasytomakethatyoucouldarguethatit’sbarelyevenarecipe,butIwantedtoincludeitbecauseithitsthespoteverytime.
Makes1serving
1½cupsmixedberries
1cupBasicKombucha
Placetheberriesinalargeglass.Pourthekombuchaoverthetopandservewithalargespoon.
CHAPTER12
BeveragesPEACHKOMBUCHASANGRIA
ThisismydaughterMaci’srecipe.SherecentlygotmarriedandspentherhoneymooninLagunaBeach,California,andcamehomeinspiredbyallthefresh-fruitdrinkstheyhad.Forthisrecipeweusefreshpeachesfromourtreeinthebackyard.Iliketoaddasplashofvanillabecausepeachesandvanillaareheavenlytogether.
Makes2servings
½cupchoppedfreshpeaches
2cupsBasicKombucha
1teaspoonSucanatorsugar
½teaspoonvanilla(optional)
Placealltheingredientsinamasonjarwithalid(plasticispreferable).
Letthekombuchasitonyourkitchencounterfortwodays.Thenstrainthepeachesandservethekombucha,orstoreitintherefrigerator.
Storagenote:Thiskombuchawilllastinthesealedcontainerinthefridgefor1yearbutwill turn to vinegar over time. It is fine to drink but might be better used as vinegarbecauseofthesourtaste.Onceopen,thecarbonationwillstarttodecrease—justaswithregularstore-boughtsoda.
KOMBUCHAUTIBUSTER
WebMD reports that if you drink cranberry juice, within eight hours the levels of badbacteria in theurinarytractdecrease; thus,cranberryjuicecouldpreventaninfection.Ifyou’refightingaurinarytractinfection,trythisdrink.Thehealingpropertiesofcranberryjuiceplus thegoodbacteriaofkombuchamake for apowerful combination.Youwon’tbelievehowfastitcanworkandhowsimpleitistoprepare.
Makes1serving
½cupfresh,wholecranberries
2cupsBasicKombuchaorSecond-FermentedKombucha
½cupice
½dropperfulliquidstevia(optional)
Placealltheingredientsinablenderandprocessuntilwellblended.Serveimmediately.
CRANBERRYLIMEKOMBUCHASPARKLER
My daughterMaci is lovingly referred to by her friends as the kombucha queen—anddeservedlyso.Almostall thekombucharecipes in thisbookcamefromher.ShemakeskombuchamuchmoreoftenthanIdo.Whenshepreparesthisrecipe,Ibeghertomakesomeforme.It’ssorefreshingthatIjustcan’tgetenoughofit.
Makes16ounces;1serving
1¾cupsBasicKombucha
¼cupunsweetenedcranberryjuice
1tablespoonlimejuice
Placealltheingredientsinasturdybottle,leavingalittleheadspaceatthetop.
Clamp the cap closed and date the bottle so you know when the second fermentationbegan.
Letthekombuchasitonyourkitchencounter,outofdirectsunlight,for1to3weeks.
Check thekombuchaaftereachweek tosee if it isbubblyenoughforyou. Ifnot, let itfermentlonger.
Oncethekombuchasuitsyourtaste,transferthebottletotherefrigerator.
Storagenote:Thiskombuchawilllastinthesealedcontainerinthefridgefor1yearbutwillturntovinegarovertime.Itisstillfinetodrinkbutmightbebetterusedasvinegarbecauseofthesourtaste.Onceopen,thecarbonationwillstarttodecrease—justaswithregularstore-boughtsoda.
GINGERKOMBUCHA
Thisisoneofthemostpopularkombucharecipes—easytomakeandohsogoodforyou.Gingerprovidesaveryearthyflavorwithalittlebitofabitetoit.Ilovethetasteoffreshginger,anditmakeskombuchareallybubbly.
Makes16ounces;1serving
1¾cupsBasicKombucha
2-inchpiecefreshginger
1longstriplemonpeel
Placealltheingredientsinasturdybottle,leavingalittleheadspaceatthetop.
Clamp the cap closed and date the bottle so you know when the second fermentationbegan.
Letthekombuchasitonyourkitchencounter,outofdirectsunlight,for1to3weeks.
Check thekombuchaaftereachweek tosee if it isbubblyenoughforyou. Ifnot, let itfermentlonger.
Oncethekombuchasuitsyourtaste,transferthebottletotherefrigerator.
Storagenote:Thiskombuchawilllastinthesealedcontainerinthefridgefor1yearbutwillturntovinegarovertime.Itisstillfinetodrinkbutmightbebetterusedasvinegarbecauseofthesourtaste.Onceopen,thecarbonationwillstarttodecrease—justaswithregularstore-boughtsoda.
COUGH-BUSTERKOMBUCHA
Pineapples contain bromelain, an enzyme with anti-inflammatory properties. The juicefromfreshpineapplescansuppresscoughsfivetimesmoreeffectivelythancoughsyrup.Drinkingpineapplejuicewithkombuchacanhelphealasorethroatwhilealsohelpingthebody expelmucus.My family knows thatwhenever they have a sore throat, Iwill tellthem to drinkkombucha.Most people reach formedicine and lozenges, butwe alwaysreachforthiskombucha.
Makes16ounces;1serving
1¾cupsBasicKombucha
¼cuppineapplejuice
½tablespoonhoney
Placealltheingredientsinasturdybottle,leavingalittleheadspaceatthetop.
Clamp the cap closed and date the bottle so you know when the second fermentationbegan.
Letthekombuchasitonyourkitchencounter,outofdirectsunlight,for1to3weeks.
Check thekombuchaaftereachweek tosee if it isbubblyenoughforyou. Ifnot, let itfermentlonger.
Oncethekombuchasuitsyourtaste,transferthebottletotherefrigerator.
Storagenote:Thiskombuchawilllastinthesealedcontainerinthefridgefor1yearbutwillturntovinegarovertime.Itisstillfinetodrinkbutmightbebetterusedasvinegarbecauseofthesourtaste.Onceopen,thecarbonationwillstarttodecrease—justaswithregularstore-boughtsoda.
GINGERBREADKOMBUCHA
The unique gingerbread taste in this kombucha comes frommolasses. There aremanytypes of molasses on the market; for this recipe, make sure to use organic blackstrapmolasses. It has many health benefits that have been refined out of other types ofmolasses, including high amounts of copper, calcium, magnesium, and iron. Plus it’sloadedwithBvitaminsthatmakeyourhairandnailsbeautifulandstrong.
Makes16ounces;1serving
1¾cupsBasicKombucha
1tablespoonorganicblackstrapmolasses
1cinnamonstick
Placealltheingredientsinasturdybottle,leavingalittleheadspaceatthetop.
Clamp the cap closed and date the bottle so you know when the second fermentationbegan.
Letthekombuchasitonyourkitchencounter,outofdirectsunlight,for1to3weeks.
Check thekombuchaaftereachweek tosee if it isbubblyenoughforyou. Ifnot, let itfermentlonger.
Oncethekombuchasuitsyourtaste,transferthebottletotherefrigerator.
Storagenote:Thiskombuchawilllastinthesealedcontainerinthefridgefor1yearbutwillturntovinegarovertime.Itisstillfinetodrinkbutmightbebetterusedasvinegarbecauseofthesourtaste.Onceopen,thecarbonationwillstarttodecrease—justaswithregularstore-boughtsoda.
FIZZYBLENDER-JUICEDAPPLEKOMBUCHA
Whenyousecond-fermentkombuchausingfreshlysqueezed juicerather thanbottledorotherpremadejuice,yourkombuchawillgetfizzierfasterbecauseofalltheenzymesinthe fruit.And you don’t need a juicer—you canmake apple juice in your blender in asnap.
Makes2quarts;fourservings
5apples
7cupsBasicKombucha
Coretheapplesandcutthemintoslices.
Placetheappleslicesinablenderandadd½cupwater.Blendonhighuntiltheapplesareliquefied.
Strain the apple juicebyplacing a coffee filter in a strainer, placing the strainer over abowl, and pouring the apple juice into the strainer. Let it sit until all the juice has runthroughthestrainer.
Mixtheapplejuicewiththekombucha,thentransferthemixtureinto4bottles.
Seal thebottlesandlet thekombuchasitonyourkitchencounter,outofdirectsunlight,for1to3days.Thefermentationtimewilldependonhowsweetyourkombuchawastostartwithandthetemperatureinyourhouse.
Checkthebottlesofteninordertotastethekombuchaandtoreleasethepressure.Whenthekombuchaisbubbly,itisdone.
Placethebottlesintherefrigerator.
Storagenote:Thiskombuchawilllastinthesealedcontainersinthefridgefor1yearbutwillturntovinegarovertime.Itisstillfinetodrinkbutmightbebetterusedasvinegarbecauseofthesourtaste.Onceopen,thecarbonationwillstarttodecrease—justaswithregularstore-boughtsoda.
SUNSHINEKOMBUCHA
Iaimtohavecarrotseverydaybecauseofhowgoodtheyareforyoureyes.ForquiteawhileI triedtofigureoutagoodwaytousethemwithkombucha,butIneverlikedtheresults—untilnow.Idiscoveredthatyoucan’tjustusecarrotjuice—youhavetocombineitwithother juices.WhenIhappenedupon thecombooforange,pineapple,andcarrot,whatIfoundwasdivine!Ittasteslikesunshine!
Makes16ounces;1serving
1¾cupsBasicKombucha
2tablespoonsorangejuice
2tablespoonscarrotjuice
2tablespoonspineapplejuice
Placealltheingredientsinasturdybottle,leavingalittleheadspaceatthetop.
Clamp the cap closed and date the bottle so you know when the second fermentationbegan.
Letthekombuchasitonyourkitchencounter,outofdirectsunlight,for1to3weeks.
Check thekombuchaaftereachweek tosee if it isbubblyenoughforyou. Ifnot, let itfermentlonger.
Oncethekombuchasuitsyourtaste,transferthebottletotherefrigerator.
Storagenote:Thiskombuchawilllastinthesealedcontainerinthefridgefor1yearbutwillturntovinegarovertime.Itisstillfinetodrinkbutmightbebetterusedasvinegarbecauseofthesourtaste.Onceopen,thecarbonationwillstarttodecrease—justaswithregularstore-boughtsoda.
STRAWBERRYKOMBUCHAMARGARITA
My husband and I went toMexico for our 30th anniversary and attended a salsa andmargaritaclass.Thisstrawberrymargaritawasinspiredbyarecipewemadethere,andit’sbecomemyafternoonpick-me-up.I loveitbecauseit’stastyandbringsbacksuchgoodmemories.
Makes1serving
¼cupfresh-squeezedlimejuice
1½teaspoonsCelticSeaSalt
½cupBasicKombucha
1cupstrawberries,hulled
2cupsice
Afewdropssteviaoradrizzleofhoney
Placethelimejuiceonasmallplateandthesaltonanother.
Diptherimofaglassinthelimejuiceandthenthesalt.
Placetheremaininglimejuiceintheblenderalongwiththekombucha,strawberries,ice,andstevia.Blenduntilwellcombined,thenserveinthesalt-rimmedglass.
GRAPEKOMBUCHAWITHCOCONUTWHIPPEDCREAM
Thisdrink,whichismadewithfrozengrapesandthecreamfromcoconutmilk,isafunwaytohavekombucha.Andit’sgreatforthesummer—niceandrefreshing.
Makes1serving
½cupfrozengrapes
1cupSecond-FermentedKombucha,usinggrapejuice
¼cupCoconutWhippedCream
Placefrozengrapesinatallglassandpourthekombuchaoverthetop.
TopwithCoconutWhippedCreamandserveimmediately.
CANDYCANEKOMBUCHA
MydaughterMacimadethisforChristmastimeandIloveditsomuchthatIcouldn’tstopdrinking it. And I wasn’t the only one: the proprietors of a vegan raw food restaurantcalledCaféGratitudeheardaboutitandaskediftheycouldusethisrecipeontheirmenu.Weweresoexcited!CaféGratitudeisoneofmyfavoriterestaurantsandoneofthefewaroundKansasCitythathavekombucha,kefir,andculturedveggiesontheirmenus.
Makes3quarts;six16-ounceservings
12cupsBasicKombucha
3organiccandycanes
Fill6bottleswithkombuchaandplacehalfacandycaneineach.
Seal thebottlesandlet thekombuchasitonyourkitchencounter,outofdirectsunlight,for3daysto2weeks.Thefermentationtimewilldependonhowsweetyourkombuchawastostartwithandthetemperatureinyourhouse.
Checkthebottlesofteninordertotastethekombuchaandtoreleasethepressure.Whenthekombuchaisbubbly,itisdone.
Placethebottlesintherefrigerator.
Storagenote:Thiskombuchawilllastinsealedcontainersinthefridgeforayearbutwillturn to vinegar over time. It is still fine to drink but might be better used as vinegarbecauseofthesourtaste.Onceopen,thecarbonationwillstarttodecrease—justaswithregularstore-boughtsoda.
FENNELKOMBUCHA
Adding fennel juice to kombucha makes it taste like licorice—something I love. Andusingfreshlyextractedfenneljuicemakesyourkombuchafasterfermentingandbubblierbecausefreshjuicehashigherlevelsofenzymes.Enjoythishealingandslightlylicorice-ydrink!
Anotebeforeyoubegin:Thisreciperequiresajuicer.
Makes16ounces;1serving
¼bulbfennel
1⅞cupsBasicKombucha
Juicethefennel,andthenaddthefenneljuiceandkombuchatoasturdybottle.
Clamp the cap closed and date the bottle so you know when the second fermentationbegan.
Letthekombuchasitonyourkitchencounter,outofdirectsunlight,for5to7days.
Check thekombuchaaftereachweek tosee if it isbubblyenoughforyou. Ifnot, let itfermentlonger.
Oncethekombuchasuitsyourtaste,transferthebottletotherefrigerator.
Storagenote:Thiskombuchawilllastinthesealedcontainerinthefridgefor1yearbutwillturntovinegarovertime.Itisstillfinetodrinkbutmightbebetterusedasvinegarbecauseofthesourtaste.Onceopen,thecarbonationwillstarttodecrease—justaswithregularstore-boughtsoda.
CHAPTER13
Condiments,Dressings,Flavorings,andPickles
COCONUTWHIPPEDCREAM
Thisdiscovery Imade is superdelicious—and it adds just abit ofvarietywhenyou’remakinganythingthatuseswhippedcream.TwobrandsofcoconutmilkIrecommendforthisareThaiKitchenandWholeFoods365EverydayValueorganiccoconutmilk.IfyouaddateaspoonofEcoBloom,youwillmakethisaprebioticandfeedyourgoodbacteria,too.
Makes12servings
1cancoconutmilk
1teaspoonEcoBloom(optional)
Placethecanofcoconutmilkinthefridgeandleaveitforafewhours.
Removethecanfromthefridge,makingsurenottoshakeit.Youwantthecreamtostayseparated.
Openthecanandspoonthecreamoffthetop,leavingthecoconutwater.
PlacethecreamandtheEcoBloom(ifusing)inasmallbowlandbeat,usinganelectricmixer,untilit’slightandfluffy.
Storagenote:Thiswhippedcreamwillhardenandsetinthefridgeovertime.Itwillkeepfor1to2weeksinasealedcontainerinthefridge.
KOMBUCHASTRAWBERRYMAPLESYRUP
Thisisawonderfultoppingforpancakesandwafflesorevenabowloffruitoroatmeal.Remember thatkombuchahasgoodyeasts in it thatcannotbekilledbyheat,soevenifyourpancakesarepipinghot,you’llstillgetprobioticsinthistopping.
Makes1pint;321-tablespoonservings
1½cupsstrawberries,hulled
2tablespoonschiaseeds
2tablespoonsmaplesyrup
2tablespoonsBasicKombucha
Placealltheingredientsinablenderandprocessuntilsmooth.
FERMENTEDGARLIC
ThisrecipeisoneofmydaughterMaci’screations.Shemadeitforherbrother,wholoveditandbeggedherformore.Fermentedgarlicbecomessuperbubblywhenitcultures.Youwillseelotsofbubblesinthejar.Itcanbeusedinanyrecipethatcallsforgarlic—andit’llgivethedishanextra-speciallittlezing.
Makes1cup;161-tablespoonservings
⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater,or2tablespoonsKefirWhey
¾cupgarliccloves,peeled
½teaspoonCelticSeaSalt
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Placethegarlicandsaltina1-pintglassorceramiccontainerthatcanbesecurelysealed.
Addthestartercultureor thewheyandfill the jarwithfilteredwater, leaving1 inchofheadspacetoletthegarlicbubbleandexpandasitferments.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for3to4days.
Check thegarliceveryday tomakesure it is fully submerged. If ithas risenabove thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedgarlic,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and garlic it’s on and push the rest back under the water. (See FAQs for moreinformation.)
Whenthegarlicisdonefermenting,placeitintherefrigerator.
Storagenote:Thisgarliccanbestoredinanairtightcontainerintherefrigeratorforupto9months.
KOMBUCHAMAYONNAISE
This is the only mayo I use. The taste is delicious, and there are no chemicals orpreservatives;store-boughtmayocan’tcompete.Thismayoissoeasytomake—ittakesonly about four minutes and uses just a few ingredients—that you can whip it upwheneveryouneedit.
A note before you begin: This recipe calls for consuming raw eggs, and people withcompromisedimmunesystemsshouldnotdoso.Forthoseofyouwhodochoosetomakethemayo, I recommendusing the freshest eggspossible.Thebest choice is toget eggsdirectly froma farmora reliablevendorat a farmers’market,but eggs fromcage-free,pasture-raisedchickens,whicharesoldinmostgrocerystores,arealsogenerallysafe.
Makes2cups;321-tablespoonservings
¼cupBasicKombucha
2largeeggyolks
½teaspoonmustardpowder
½teaspoononionpowder
½teaspoongarlicpowder
½teaspoonCelticSeaSalt
1cupextra-virginoliveoil
Placethekombucha,eggyolks,mustardpowder,onionpowder,garlicpowder,andsaltintheworkbowlofafoodprocessorandpulseuntilmixed.
Withthefoodprocessorrunning,slowlydrizzletheoliveoilthroughthefeedtube.
Process for 4 to 5minutes until themixture thickens and is the creamy consistency ofstore-boughtmayo.
Storage note: This mayonnaise can be stored in a sealed airtight container in therefrigeratorforupto3months.
LEMONKEFIRLABNEH
Labnehisasoftcreamcheesemadefromstrainedyogurtorkefir.Imakeminewithlemonbecause it pairs so well with so many things. You’ll notice it in a number of recipesthroughout the book.What’smore, lemons are great detoxifiers, immune builders, andprebiotics.
Makes2servings
½cupKefirCheese
1tablespoonlemonjuice
1tablespoonlemonzest
1tablespoonhoney
Mixalltheingredientsinasmallbowluntilwellcombined.
FERMENTEDFRUITJAM
MygrandmalivedonanislandinNovaScotia,andshemadethebestraspberryjaminthewholeworld. She had raspberry bushes in her backyard, and the raspberrieswould getreallyfatfromthesaltwaterairthattheygrewin.ItriedtocreatetheiruniqueflavorwiththisrecipesoIcanremembermysummerdaysinNovaScotia.
Makes2½cups;401-tablespoonservings
2cupsfreshraspberries
2tablespoonshoney
2tablespoonschiaseeds
2tablespoonsPeachKombuchaSangria
1teaspoonvanilla
Place all the ingredients in a blender or food processor and pulse until the jam has atextureyoulike.
Transferthemixturetoacontainerwithalidandallowittosetinthefridgeforatleastanhour.
Storagenote:Thejamwillkeepinacoveredjarintherefrigeratorfor5days.
KEFIRRANCHDRESSING
Myhusband loves ranch dressing, but I hate the commercial stuff.Most of it is full ofMSGandartificial ingredients.So I spenta long time trying tocreate theperfect ranchdressingforhim.He’sfinicky,sowhenhelikedthis,IknewI’dhitthejackpot.
Anotebeforeyoubegin:Intheingredientsbelow,I’velistedarangefortheamountofkefirtouse.Theonlythingthischangesisthethicknessofthedressing.Ifyoulikeathickranch,uselesskefir.Ifyouwantathindressing,usemore.
Makes1¾cups;281-tablespoonservings
½cupKombuchaMayonnaise
½cupKefirCheese
¼to½cupBasicKefir,
⅛cupchoppedflat-leafparsley
1largeclovegarlic,quartered
1teaspoonwhitewinevinegar
1teaspoonWorcestershiresauce
1teaspoonBraggOrganicSeaKelpDelightSeasoning
1teaspoononionsaltordehydratedmincedonion
½teaspoonpaprika
½teaspoonfreshlygroundblackpepper
⅛teaspooncayennepepper
Mix together all the ingredients in a food processor or blender on high speed until themixtureissmoothandcreamy.
Transferthedressingtoacoveredcontainerandchillintherefrigeratorforatleast1hourtolettheflavorsmeld.
Storagenote:Thisdressingcanbestoredinanairtightcontainerintherefrigeratorforupto1month.
CULTUREDGREENTOMATORELISH
MydaughterMacigotmarriedthisyearandmovedtoafarmwithherhusband,whichhasgivenhertimetotryallsortsofnewrecipes.Sheadaptedthisonefromthesweetpicklerelishinmylastbook.Luckilyforher,hernewhusbandlikesfermenting.It’scutetoseepicturesofthemfermentingtogether.Itmakesmeveryhappy!
Makes1quart;16¼-cupservings
⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater,or2tablespoonsKefirWhey
3cupschoppedfreshgreentomatoes
½cupdicedonions
¼cuphoneyormaplesyrup
½redpepper,seededanddiced
1½teaspoonsCelticSeaSalt
1tablespoonwholeceleryseeds
1teaspoonturmeric
½tablespoonyellowmustardseeds
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyoupreparetheotheringredients—around10minutes.
Placetheremainingingredientsinafoodprocessorandpulseuntilwellcombinedandthemixturehasarelishconsistency.
Addthestartercultureorkefirwheyto thefoodprocessorandpulseagain twoor threetimestocombine.
Transferthemixtureintoacanningjarandfill thejarwithfilteredwater, leaving2to3inchesofheadspacetolettherelishbubbleandexpandasitferments.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for3days.
Check the relish everyday tomake sure it is fully submerged. If it has risenabove thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedrelish,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and relish it’s on and push the rest back under the water. (See FAQs for moreinformation.)
Whentherelishisdonefermenting,placeitintherefrigerator.
Storagenote:Thisrelishcanbekeptinanairtightjarintherefrigeratorforupto1year.
SWEETFERMENTEDPICKLERELISH
Onetime,Imadethispicklerelish,stuckitinthebackofthefridge,andforgotaboutit.AyearlaterIfounditandopenedit.Itwasbubblyandtastedreally,reallygood.Theaddedhoneymakesthisrecipeunique,anditfermentslikeafinewine.
Makes1quart;322-tablespoonservings
¼teaspoonCuttingEdgeStarterCultureplus½cupwater,or¼cupKefirWhey
3smallcucumbers
½onion
½redbellpepper
½cuphoneyormaplesyrup
1½tablespoonsCelticSeaSalt
1tablespoonwholeceleryseeds
1½teaspoonsyellowmustardseeds
1teaspoonturmeric
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyouprepare the other ingredients—around10minutes. If using kefirwhey, add itwhen therecipecallsforculture.
Chopthecucumbersandonionandmixthemtogetherinalargebowl.
Transferthemixtureintoa1-quartglassorceramiccontainerthatcanbesecurelysealed.
Presstheveggiesdownlightlywithaspoontopackthem.
Seedanddicetheredpepper.
Combine theculture,bellpepper,honey, salt, celery seeds,mustard seeds, and turmericandpourthemixtureoverthevegetables.
Addfilteredwatertocover,leaving1inchofheadspacetoletthevegetablesbubbleandexpandastheyferment.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for3days.
Check the relish everyday tomake sure it is fully submerged. If it has risenabove thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedrelish,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and relish it’s on and push the rest back under the water. (See FAQs for moreinformation.)
Whentherelishisdonefermenting,placeitintherefrigerator.
Storagenote:Thisrelishcanbekeptinanairtightcontainerintherefrigeratorforupto3weeks.
BILLIONBIOTICLANDDRESSING
ThistastesjustlikeThousandIslanddressing.Ijustchangedthenametosuitme—andthebillionsofprobioticsthatresidewithinit.
Makes¾cup;121-tablespoonservings
½cupKombuchaMayonnaise
2tablespoonsProbioticKetchup
1tablespoonBasicKombucha
2teaspoonshoney
2teaspoonsSweetFermentedPickleRelish
1teaspoonfinelymincedwhiteonion
⅛teaspoonsalt
Combineallingredientsinasmallbowlandstirwelltocombine.Refrigerateforatleast2hoursbeforeusing.
PROBIOTICKETCHUP
Somanypeopleloveketchup,butthestore-boughtvarietyhasalotofsugarinit.Iwaslookingforaway to reduce theamountofsugar inketchupandcameupwith this.Myketchupissuper-easytomakeandhasalotlesssugar—andit’sfilledwithprobiotics!
Makes4cups;641-tablespoonservings
3cupstomatopaste,preferablyorganic
½cupmaplesyrup
½cupAsianfishsauce
¼teaspoonCuttingEdgeStarterCultureor¼cupKefirWhey
3clovesgarlic,peeledandmashed
1tablespoonCelticSeaSalt
½teaspoongroundcumin
¼teaspoongroundcinnamon
¼teaspooncayennepepper
Putalltheingredientsintoalargebowlandstirtogetheruntilcombined.
Pourthemixtureintotwo1-pintjarsorone1-quart jar, leavingapproximately1inchofheadspacetolettheketchupferment.
Seal the jar(s), and leaveon thekitchencounter,outofdirect sunlight, for2days; thentransfertheketchuptotherefrigerator.
Storagenote:Thisketchupcanbestoredinthesealedjar(s)intherefrigeratorforupto3months.
APPLEKEFIRDRESSING
ThisisthedressingforSaladinaFermentingJar,whichItakeeverywheresinceittravelswell.Thisisalsomysister’sfavoritedressing,andIknowwhy:ithastheflavorofranchdressingwithjustaslighthintofapple.
Makes¾cup;121-tablespoonservings
½cupKefirCheese
2teaspoonsgarlicpowder
2teaspoonsonionpowder
2tablespoonsBasicKombucha
2tablespoonsapplejuice
1½teaspoonshoney
Placealltheingredientsinasmallbowlandwhiskuntilsmooth.
Storagenote:Thisdressingcanbe stored in a sealed jar in the refrigerator forup to3weeks.
CURRIEDAPPLERELISH
Ilovetoservethisalongwithaplateoffruit,cheese,andcrackersbecauseitaddsjustalittleextrakick.ItisespeciallynicewithagoodBrie.Mmm…
Makes1quart;484-teaspoonservings
⅛teaspoonCuttingEdgeStarterCultureplus¼cupwater,or2tablespoonsKefirWhey
½apple,preferablygreen
2mediumcucumbers
½cupraisins
½onion
1clovegarlic
⅛cupSucanat
1teaspoonsweetcurrypowder
1teaspoonCelticSeaSalt
½teaspoongroundginger
⅛teaspoongroundcloves
⅛teaspooncinnamon
Ifusingthestarterculture,stirtogetherthecultureandwater.Letthemixturesitwhileyouprepare the other ingredients—around10minutes. If using kefirwhey, add itwhen therecipecallsforculture.
Core the apple and cut it into chunks. Cut the cucumbers into chunks. Then place theapple,cucumber,raisins,onion,andgarlicinafoodprocessorandpulseuntilthemixtureistheconsistencyofrelish.
PlacethemixtureinacanningjarandaddtheSucanatandthespices.
Addthecultureorkefirwhey.Addfilteredwatertocover,leaving2inchesofheadspacetoletthevegetablesbubbleandexpandastheyferment.
Sealthecontainerandletitsitonyourkitchencounter,outofdirectsunlight,for2days.
Check the relish everyday tomake sure it is fully submerged. If it has risenabove thewater,simplypushitdownsoitisfullycoveredagain.Ifwhitespotsofyeasthaveformedonanyunsubmergedrelish,donotworry.Remember,thisisn’tharmful.Justscoopouttheyeast and relish it’s on and push the rest back under the water. (See FAQs for moreinformation.)
Whentherelishisdonefermenting,placeitintherefrigerator.
Storage note: This relish can be kept in an airtight jar in the refrigerator for up to 9months.
AFTERWORD:LOVINGYOURHUNDREDTRILLIONFRIENDS
I hopeyouwill enjoyyour exploration of theworld of cultured foods. I hope itwillbless you and teach you how you are supposed to live your life: healthy, happy, andspreadingjoytoothers.AfterIincorporatedthesefoodsintomylifetheybegantochangemefromtheinsideout,andnowIcan’tgoback.Withoutthemmyalimentsreturn,andIneverwanttofeellikethatagain.Feelingthebestyoucanisaddictive!Youstopworryingaboutsicknessanddisease,andyoubegintobelievethatyourbodywilltakecareofyouonthisjourneycalledlife.
Sobegoodtoyourselfandtakelifeatyourownpace.Asyoubegintoaddthesefoodsto your diet, you will come to look at harmful foods with disdain and you’ll desirehealthier foods likeneverbefore.This ishow itwasalwaysmeant tobe.Youandyourhundred trillion friends are an unbeatable combination. Feed themwhat they need andtheywilltakecareofyou.Justyouwaitandsee!
—Donna
APPENDIX:YOUR21-DAYTRILOGYPROGRAM
ManypeopleIworkwithmistakenlythinkIeatonlyculturedfoods.Sure,somedaysare pretty heavy on the cultured-food front, but for the most part, I simply look toincorporatesmallquantitiesof theTrilogy intomydaily life.Ona typicalday, Ihaveakefirsmoothieforbreakfast,8to16ouncesofkombuchathroughouttheday,andascooportwoofculturedveggieswithlunchanddinner.Therestofmyfoodcentersonalotoffreshfruitsandvegetables,whichprovidemewithexcellentprebiotics.We’renottalkinghugeamountsofanysinglepartoftheTrilogy.
Eatinghealthyshouldbeeasy.AsIsaidbefore, Idon’tcreatehardrecipes,becauseIwantpeopletoactuallymakethem.Iwon’thasslewithcomplicatedinstructions,sowhywouldIexpectyouto?Inthatsamelineofthinking,IhavecreatedherewhatIthinkisasuper-simple way to get the Trilogy into your life. It walks you step-by-step throughbuying,prepping,andeatingkefir,kombucha,andculturedvegetables.
Anotebeforeyoubegin:ThisprogramintroducesallpartsoftheTrilogytoyouoverthecourseof21days.Dependingonyourhealth,youcouldexperienceaHerxheimerreaction(seeGettingStarted).Ifyouaren’tfeelingwellafterconsumingthismanyprobioticfoods,youhaveacoupleofchoices.Youcanslowdown—putadayortwobetweeneachday’sinstructions in the program—or you can power through. This is a serious amount ofbacteria,anditwillcleanyouout!Butifyoucan’thandlethesymptoms,don’ttrytoforceyourwaythroughit.Eatingculturedfoodsisaboutfeelinggood.
WEEKONEDay1:ShopforKefirMaterialsandOtherFoodstuffs
In this program, you will be shopping for materials one day each week, but this firstshoppingtripisgoingtobethebiggest.Todayyouwillgatherthematerialsnecessarytomakekefir andkefir cheese.Youwill alsoget theperishable food itemsneeded for theweekandthenonperishableitemsthatwillbeusedthroughouttheprogram.
Beforeyougoshopping,thereisonedecisionyouneedtomake:Willyouusekefirgrainsorkefirpackets?Inmaking thischoice, thereareafewthings toconsider.Askyourselfthesetwoquestions:
Question1:Doyouwanttomakedairykefirornondairykefir?Ifyouwanttomakedairykefir,eithermethodwillwork.Ifyouwanttomakenondairykefir,youshouldusethegrains.
Question2:Ifyouwanttomakedairykefir,doyouwantastrongerkefirthattakesabitmorework,orakefirthatpacks lesspunchbut iseasier tomake? In thisprogram, ifyouuse thepackets,youwillmakekefironceaweekand there is no storingor caring forgrains; however, thekefirwon’t bequite aspowerful. If youuse thegrains,thekefirwillhavemorestrainsofhealthybacteria,butyouwillneedtomakeitfourdayseachweekoftheprogramandstoreittheotherthree.
Onceyou’vemadethisdecision,grabtheshoppinglistsbelowandgetstarted:
Basic/KefirCheeseMaterials:
Starterculture:YoucanuseEasyKefirorkefirgrains.Ifyouknowsomebodywhohasgrainstoshare,getthose.Oryoucanacquiretheseitemsonline.Iofferthem inmy store (www.culturedfoodlife.com/store), or you canget them fromWiseChoiceMarket(www.wisechoicemarket.com).Justremember, ifyouplantomakekefirwithnondairymilk,kefirgrainsarethepreferredmethod.(Ifyouare ordering frommy site, youmaywant to check out thematerials listed ondays7and14also—thenyoucanordereverythingatonce.)Two1-quartcanningjars:Youwillneedtwoglassjarswithlids.Plasticlidsarebetter,butmetalwillwork,too.Strainer:Manypeoplesaythatyoumustuseaplasticstrainertostrainthegrainsfrom kefir, but I have found that stainless steel and plastic both work. So ifyou’reusinggrains,choosewhatworksbest foryou.Formakingkefircheese,I’vefoundthatastainlesssteelstrainerworksbest.Coffeefilters:Yourstandard8-cup,auto-dripcoffeefilterswillworkfine.Deep bowl: You want a bowl on which you can balance your strainer whenmakingkefircheese.Makesurethebowlisdeepenoughtocollectthewheythatseparatesfromthecheese.4 cups of milk: Almost any type of milk is acceptable. For dairy milk, raw,whole, reduced fat, nonfat, pasteurized, homogenized—it all works. Fornondairymilks,coconut,almond,andcashewworkverywellandareavailableinmoststores.They’realsoprettyeasytomakeifyouwanttodothat.Youcanfind a great recipe fromwellness warrior and best-selling author Kris Carr atkriscarr.com/recipe/basic-nutseed-milk.
OtherFoodstuffs:
BlackpepperCelticSeaSaltCinnamonCocoapowderCorianderLiquidsteviaOatmeal(old-fashionedorrolledoatswillwork)PumpkinpiespiceShreddedcoconutSteviaormaplesyrupVanillaextractChiaseeds¼cupchoppedpecansSlicedalmonds1½cupsfreshorfrozenblueberries½cupfrozenorfreshmixedberries1quartunsweetenedalmondmilk(thiswillmakerecipesinweeks1and2)
Day2:MakeKefir!
Overthecourseofthis21-dayprogram,youwillmakemorethan10cupsofkefir.Asyouknow,therearetwowaystomakekefir—usingpacketsandusinggrains.
IfyouareusingEasyKefirpackets,youwillmake4cupsatatime—4today,4onday8,and4onday14.Ifyouareusingkefirgrains,youwillmake1cupeachdayfor4daysinarow,andthenyouwillstorethegrainsfor3daysbeforebeginningagain.
Don’tworry—I’llremindyouwhat todoeachday!Sotoday,makeeither4cups,usingpackets (seeFoolproofKefirMethodwithEasyKefir for step-by-step instructions)or1cup,usinggrains(seeMakingKefirwithKefirGrainsforstep-by-stepinstructions).
Day3:BeProud!YouMadeKefir!
All right, let’s take a look at and taste your kefir tomake sure it came out right. Is itslightly thick, likedrinkableyogurt? Is it tart and sour? Ifyouansweredyes tobothofthesequestions,you’vesuccessfullymadekefir.Congratulations!Ifyourkefirisnottartorsourandstilllooksandtasteslikemilk,thenletitfermentlonger.
Onceyourkefirisproperlyfermented,it’sreadytodrink.However,ifyouusedgrains,you’llneedtoseparatethemfromthekefirusingastrainer.
WhileI’d love tosay thatyoushoulddrinkasmuchof thiskefirasyouwant,pleasedon’tdothatunlessyoumakemoretoreplaceit.I’veincorporatedallthekefiryou’vejustmadeintorecipesinthisprogram,sodrinkingitnowwillmeanthatyou’llbeshortinthefuture.
Whatif?Ifyourkefirseparatedintoclearwheyandcurds,don’tworry.Thisisn’tbad;it
simplymeansyourkefirisoverfermented.Eithertheratioofgrainstomilkwastoohigh,oryourhousewasonthewarmerside.Eitherofthesewillmakeyourkefirfermentfaster.It is still fine todrink.Just remove thegrains (ifyouused them)and thenshakeup thekefir.Ihaveagreatvideoonmysitethatshowsexactlywhathashappened.Thesitealsooffersothertipsonhowtomakeitcreamyagain:
www.culturedfoodlife.com/the-trilogy/kefir/kefir-separatingwww.culturedfoodlife.com/the-trilogy/kefir/how-to-make-your-kefir-creamy-again
Ifyou’remakingkefirusinggrains,makeanothercupofkefirtoday.
Day4:EnjoyYourKefirforBreakfast
Try out theCoco-NuttyBerryKefir for breakfast. It’s a great entry into using kefir inrecipesbecauseit’seasyandutterlydelicious.
Ifyou’remakingkefirusinggrains,makeanothercupofkefirtoday.
Day5:PrepYourBreakfast
Todayyouwon’teatanypartoftheTrilogy—justletyoursystemrecoverfromyourfirstdose of kefir. But before you head to bed, prepare some Overnight Blueberry KefirOatmeal.It’llmakeanicetreatforyouinthemorning.
Ifyou’remakingkefirusinggrains,makeanothercupofkefirtoday.
Day6:EatYourBlueberryKefirOatmeal
It’sanothereasydaytoday,folks.Justeatthatdeliciousbreakfastyoumadelastnight.
Ifyou’remakingkefirusinggrains,prepthegrainsforstoragetoday.SeeCaringforYourKefirGrainsforinstructionsonhowtodothis.YouwillmakekefiragainonDay9.
WEEKTWODay7:ShopforCulturedVeggieMaterialsandOtherFoodstuffs,MakeKefirCheeseandWhey,andPrepPudding
It’s your second shopping day! Today youwill buy the items needed tomake culturedveggies—inthisinstance,LemonKraut—alongwiththeperishableitemsfortherecipesthisweek.Hereareyourlists:
CulturedVeggie/LemonKrautMaterials:
Starterculture:IrecommendthatyoumaketheLemonKrautbyusingCuttingEdge Starter Culture, which you can buy in the store on my site:www.culturedfoodlife.com/store.However,youcanalsomakethisbyusingthekefirwheyyouwillmaketoday.Two1-quartcanningjarsorone½-gallonjar:Youwillneedoneor twoglassjarswithlids.Plasticlidsarebetterbutmetalwillwork,too.1smallheadcabbage(about1pound)1apple
1lemon(3total;seeshoppinglistbelow)
OtherFoodstuffs:
1avocado4freshbasilleaves2lemons2oranges
Youwillalsoneedtomakefourmorecupsofkefirthisweek,sopickupmoremilkifyouneedit.
Todayisalsothedayyou’regoingtomakesomekefircheese.ItmayseemthatI’mtellingyoutodoalotofthingstoday,butreally,makingkefircheeseissoeasythatit’snotreallyevenatask.Imakekefircheeseseveraltimesaweek.It’sacrossbetweensourcreamandcreamcheeseandcanbeusedinanyrecipethatcallsforoneofthoseingredients.It’seasytodo:justprepittonight,andthenyou’llhavefreshcheeseandwheytomorrow.Hereiswhatyouwillneed:
StainlesssteelstrainerDeepbowltoplacethestrainerinCoffeefilter2cupskefir
Onceyouhavethesematerialsinhand,seeKefirCheeseandKefirWheyforstep-by-stepinstructionsonhowtomakekefircheeseandwhey.
Andbeforeyougotobed,whipupsomeOvernightKefirBrowniePuddingfortomorrow.
Day8:MakeLemonKraut—andTreatYourself
TodayisthedayyouwillmakeLemonKraut.SeeLemonKrautforinstructions.
Once you’re done, treat yourself with that brownie pudding youmade last night! Youdeserveit!
If you’re making kefir using starter culture packets, make 4 cups of kefir today. SeeFoolproofKefirMethodwithEasyKefirforinstructions.
Day9:UseYourKefirCheese
You’renotgoingtoseeanyresultsfor theculturedveggiesforacoupleofdays,butdocheckonthemtomakesuretheyarefullysubmergedinwaterandfreeofkahmyeast.Iftheyhave risen to the top,open the jarandpush themunder thewater. If there isyeastgrowing,removetheyeastandtheveggiesitison.
Forlunchtoday,enjoyyourkefircheeseinKefirOrangeCups.
If you’remaking kefir using grains, take them out of storage andmake a cup of kefirtoday.SeeMakingKefirwithKefirGrainsforinstructions.
Day10:DrinkYourKefir
Kefirsmoothiesaresuchaneasyandfillingbreakfast,whichiswhyIdrinkthemallthe
time.However,youcanalsohavethemforamidafternoonsnack—oranytimeyouneedapick-me-up.TrytheSun-FreshSmoothietoday.
Alsoremembertocheckyourveggiestomakesuretheyarefullysubmergedinwaterandfreeofkahmyeast. If theyhave risen to the top,open the jar andpush themunder thewater.Ifthereisyeastgrowing,removetheyeastandtheveggiesitison.
Ifyou’remakingkefirusinggrains,makeanothercupofkefirtoday.
Day11:Second-FermentYourKefir
This is theway Imake all ofmykefir. I add a small piece of fruit or fruit peel tomyalready-madekefir and let it ferment for anhouror evenup toadayon thecounter. ItincreasestheBvitaminsandalsochangestheflavor,makingitlesssourandmuchmoredelicious.Ihighlyrecommendit.Seestep-by-stepinstructionsonhowtosecond-fermentkefir(usinglemon).Todayyouwillmakeonlyhalfabatchofsecond-fermentedkefir.Soyouwilluseonly1cupofyourpreparedkefir.
Alsoremembertocheckyourveggiestomakesuretheyarefullysubmergedinwaterandfreeofkahmyeast. If theyhave risen to the top,open the jar andpush themunder thewater.Ifthereisyeastgrowing,removetheyeastandtheveggiesitison.
Ifyou’remakingkefirusinggrains,makeanothercupofkefirtoday.
Day12:CheckYourVeggiesandHaveaCupofSecond-FermentedKefir
Thisis thefifthdayinyourveggies’fermentation,sotheymaybereadytoeat.Ortheyshouldatleastbewellontheirway.Let’scheckontheirprogress.Youshouldstarttoseebubblesinyourjar;however,youmightnotseetheseifyoudidn’tuseacultureoryourhouseisonthecoldside.Thewatershouldalsobegettingcloudy.Thisisagreatsignthatyourvegetablesarefermentingandmakingaprobiotic-richbrine.Ifyourveggiesarenotbubblyorcloudy,yourhomemightbeon thecolderendof thespectrum,whichmeansthatyoujustneedtowaitalittlelonger.
Celebrateyoursuccessbydrinkingsomeofyoursecond-fermentedkefir!Haveasmuchoraslittleofitasyou’dlike.Wewon’tbeusingitinanyotherrecipes.
Ifyou’remakingkefirusinggrains,makeanothercupofkefirtoday.
Day13:TryYourLemonKrautandMakesomeKefirCheese
YourLemonKrautshouldbedoneaboutnow,soIwantyoutotasteit.Seeifittastessour,like sauerkraut. Ifyes,havea spoonful!Thenplace the jar in the fridge.Thekrautwillcontinue to ferment slowly andwill getmore intensely flavored over time. If the krautdidn’ttastesour,leaveittofermentforanotherdayortwo.
Today you will also need to make another batch of kefir cheese and whey. See KefirCheeseandKefirWheyforstep-by-stepinstructions.
If you’remaking kefir using grains, you’ll prep them for storage today. SeeCaring forYourKefirGrainsforinstructionsonhowtodothis.Youwillmakekefiragainonday16.
WEEKTHREE
Day14:ShopforKombuchaMaterialsandOtherFoodstuffs—andEatSomeKraut
Hereweare at your final shoppingday!Todayyouwill buy the itemsneeded tomakekombucha,alongwiththeperishableitemsfortherecipesthisweek.Hereareyourlists:
KombuchaMaterials:
Kombuchastarterkit:Tomakekombucha,youneedakombuchaSCOBYand1cup of already-made kombucha tea. If you know somebody who makeskombucha,youcanlikelygetthesethingsfromher—she’llprobablybeexcitedthatsomeonewantstotakeaSCOBYoffherhands!Ifyoudon’tknowanyonewho does this, you can always order it from the store on my site:www.culturedfoodlife.com/store.Container:Youwillneeda1-gallonjarorlead-freecrock.Linenorclothnapkin:Thisneedstobebigenoughtofitcompletelyoverthetopofthejarorcrockyou’veselected.Rubberband:Makesurethisisbigenoughtogoaroundtheneckofthejugorcrockyou’veselected.Thiswillholdthenapkininplace.Six16-ounceglassbottles:Makesurethesearegood,sturdybottleswithclamp-down lids.Youcan repurposebeerbottles suchas those fromGrolsch,oryoucan buy new thick-glass bottles that are specifically designed for brewing.Bottlesboughtatcraftstoresaren’tassturdyandmayexplode.Brew belt: This gadget is optional but highly recommended. It is basically aplug-in heater for your jar or crock. Youwrap it around the container you’reusing tobrewyourkombucha, and itkeeps the teaat a consistent temperaturebetween75°Fand80°F.1cupsugar(Sucanat,whitesugar,orcoconutsugar)4or5teabags;youcanuseblackorgreentea,andorganicisbest3quartsfilteredwater(notdistilled)
OtherFoodstuffs:
1avocado3bananas2tablespoonsfreshchoppedcilantro2-inchpiecefreshginger1lemon1lime1tablespoonfinelychoppedfreshrosemary1largerussetpotatoorsweetpotato1½cupschoppedstrawberries½cupshreddedorgratedParmesancheese1½tablespoonstoastedsesameseeds1quartunsweetenedalmondmilk1teaspoonloose-leafchaiteaorthecontentsof1chaiteabag3tablespoonspumpkinpuree1egg
Youwillalsoneedtomake4morecupsofkefirtousethisweek,sopickupmoremilkifyouneedit.
HaveacouplespoonfulsofLemonKrauttodaywithyourlunchordinner.It’llmakeyourbellyhappy!
If you’re making kefir using starter culture packets, make 4 cups of kefir today. SeeFoolproofKefirMethodwithEasyKefirforinstructions.
Day15:MakeYourKombuchaandHaveanAvocadoBoat
We’re finally making that final piece of the Trilogy: kombucha. Check out BasicKombucha for step-by-step instructions. You can see photos of the kombucha-makingprocessatwww.culturedfoodlife.com/the-trilogy/kombucha/how-to-make-kombucha.
Todayyoucanalsohaveoneofmyfavoritedishesforlunch:theCulturedAvocadoBoat.
Day16:EatCulturedVeggiesandKefir—Together!
Youarenotgoingtoseeanythingforacoupleofdayswithyourkombucha,sowe’llholdoff on checking it for a littlewhile.But in themeantime, enjoy a combo of your kefircheeseandLemonKraut.MakesomeParmesanCrispsandKrautandhaveitforasnack.
Oh, yeah—and throw three bananas in the freezer tonight before you go to bed.You’llneedthemonday17andday19.Remembertopeelandchopthemfirst!
If you’remaking kefir using grains, take them out of storage andmake a cup of kefirtoday.SeeMakingKefirwithKefirGrainsforinstructions.
Day17:RelaxwithSomeDeliciousKefirIceCream
TodaysimplysitbackandenjoytheprobioticbenefitsofsomeSuperfastBananaKefirIceCream.
Ifyou’remakingkefirusinggrains,makeanothercupofkefirtoday.
Day18:CheckyourKombucha,MakeKefirCheese,andEatYourVeggies
Let’sstarttodaybycheckingonyourkombucha.Aclearfilm,whitedots,orathickdiscshould be forming on the surface of your kombucha. This is your new SCOBY. Thekombuchashouldalsolookcloudyatthispoint.
IfanewSCOBYisn’tformingandthekombuchaisstillclear,it’slikelybecauseyourhome is colder than the optimum fermenting temperature, which is about 80°F. Mysuggestionistouseabrewbelttoregulatethetemperature,orplaceyourjarorcrockonaheating pad on low heat, ormake your home a bit warmer. Or you can simply let thekombuchafermentlonger.Itwillfermentatacoolertemperature,butitwilltakelonger.
When you make kombucha, the tea will change in appearance as a result offermentation.The active yeast and bacteriawill eat the sugars out of the tea andmakethose sugars into probiotics for you. Check out step-by-step pictures of kombuchafermentingatwww.culturedfoodlife.com/the-trilogy/kombucha/how-to-make-kombucha.
Whatif?IftheSCOBYyouusedtostartyourkombuchahassunktothebottomofthejarorcrock,thisiscompletelyfine.
Whatif?IfyouseestringythingshangingfromtheSCOBYorspotsonit,donotworry.Itmay look scary,but this is just thegoodyeast thatmakesprobioticsandcarbonation inyourbrew.
TodayyouwillalsomakehalfofthestandardKefirCheeserecipe.Soyouwilluseonly1cupofkefir.SeeKefirCheeseandKefirWheyforstep-by-stepinstructions.
Alsomake sure to eat a couple of spoonfuls ofLemonKraut todaywithyour lunchordinner.Keepthoseprobioticscoming!
Ifyou’remakingkefirusinggrains,makeanothercupofkefirtoday.
Day19:MixUpsomeKefirCheeseandVeggiesandPrepsomeBreakfast
ImaketherecipeVeggiesLoveKefirCheesemultipletimeseachweek.It’ssogoodandsoeasy.Sowhipupsomeforyourself.TherecipeisonVeggiesLoveKefirCheese,andwhile it calls forOrangeadeKraut, for now you can simplymake it with your LemonKraut.It’sjustasdelicious.
And before you go to bed, prep an Overnight Strawberry Kefir Pudding. It’ll be adelightfultreatwhenyouwakeup.
If you’remaking kefir using grains, you’ll prep them for storage today. SeeCaring forYourKefirGrains for instructions on how to do this.Youwillmake kefir again on…whateverdayyouwant.Youdon’thavetomakeitagainforthisprogram!
Day20:TestYourKombuchaandSecond-FermentIt,ThenDrinkSomeChai
Start your day out with that delicious strawberry pudding youmade. Then check yourkombucha.
Ithasbeensixdayssinceyoustartedmakingyourkombucha,whichmeansthatitcouldbe ready.Sogoaheadand taste it.Pouroffacoupleofouncesof teaanddrink it. If ittastessweet,thennotallthesugarhasbeenconvertedtoprobiotics,soit’snotquiteready.But if it tastes likea tart, sparklingapplecider, it’s ready!Youcannow transfer it intobottlesandplaceitinthefridge.Don’tforgettosaveacupofteatomakeyournextbatchofkombucha.
Ifyourkombucha is ready, let’ssecond-fermentsomeof it.Whileyoucando thisbyusing any kind of 100 percent fruit juice, let’s instead make one of my most popularrecipes:GingerKombucha.
Blendup theChaiKefirSmoothie todaywheneveryouwant a treat.This isoneofmyfavorites!It’ssodecadent.
Day21:ConsumetheWholeTrilogy
Well,folks,you’vemadeit totheendoftheprogram.Sofor this lastday, let’shaveallthreepiecesoftheTrilogy.It’sprettysimple.JusthaveaCulturedBakedPotatoforlunch,alongwith½cupofkombucha.Inthisonemealyouwillconsumetonsofprobiotics!
THEENDIhopethissimpleprogramhashelpedyouunderstandhoweasyit is tomakeandeat
cultured foods.You just have tomake a fewand include them in andwithyourmeals.Therearealotmorerecipestotry,andthemoreyoumakethemandhavethemonhand,themoreyouwilleatanddrinkthem.Andsoonyou’lldiscoverthatyouhavetransformedyourkitchenandtheuniverseinsideofyou—alongwithyourhealth!
METRICCONVERSIONTABLESSTANDARD
CUPFINEPOWDER(E.G.,FLOUR)
GRAIN(E.G.,RICE)
GRANULAR(E.G.,SUGAR)
LIQUIDSOLIDS(E.G.,BUTTER)
LIQUID(E.G.,MILK)
1 140g 150g 190g 200g 240ml¾ 105g 113g 143g 150g 180ml⅔ 93g 100g 125g 133g 160ml½ 70g 75g 95g 100g 120ml⅓ 47g 50g 63g 67g 80ml¼ 35g 38g 48g 50g 60ml⅛ 18g 19g 24g 25g 30ml
USEFULEQUIVALENTSFORLIQUIDINGREDIENTSBYVOLUME¼tsp 1ml½tsp 2ml1tsp 5ml3tsp 1tbsp ½floz 15ml
2tbsp ⅛cup 1floz 30ml4tbsp ¼cup 2floz 60ml5⅓tbsp ⅓cup 3floz 80ml8tbsp ½cup 4floz 120ml
10⅔tbsp ⅔cup 5floz 160ml12tbsp ¾cup 6floz 180ml16tbsp 1cup 8floz 240ml1pt 2cups 16floz 480ml1qt 4cups 32floz 960ml
33floz 1000ml 1l
USEFULEQUIVALENTSFORDRYINGREDIENTSBYWEIGHTToconvertouncestograms,multiplythenumberofouncesby30.
1oz 1/16lb 30g
4oz ¼lb 120g8oz ½lb 240g12oz ¾lb 360g16oz 1lb 480g
USEFULEQUIVALENTSFORCOOKING/OVENTEMPERATURESProcess Fahrenheit Celsius GasMarkFreezeWater 32°F 0°CRoomTemperature 68°F 20°CBoilWater 212°F 100°C
325°F 160°C 3350°F 180°C 4
Bake375°F 190°C 5400°F 200°C 6425°F 220°C 7450°F 230°C 8
Broil Grill
USEFULEQUIVALENTSFORLENGTHToconvertinchestocentimeters,multiplythenumberofinchesby2.5.
1in 2.5cm6in ½ft 15cm12in 1ft 30cm36in 3ft 1yd 90cm40in 100cm 1m
ENDNOTESChapter1:TheHundredTrillionFriendsYouDidn’tKnowYouHad
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Chapter2:TheTrilogy
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27.S.Carpenter,“ThatGutFeeling,”MonitoronPsychology43,no.8(September2012):50:www.apa.org/monitor/2012/09/gut-feeling.aspx.
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INDEXA
Acidreflux(GERD),20–21
Acne,21–22
Allergies.SeealsoFoodallergies/
intolerance
kefirand,57
seasonal,22–24
specificrecipesrelieving,87,96,114
AmericanGutProject,16–17
Anchovies,about,121
Appetizers.SeealsoDips
KefirCheeseandVeggieTorte,89–90,P14
KefirCheeseBall,91
KefirOrangeCups,95,P6
LayeredCulturedVeggies,92
ParmesanCrispsandKraut,96
VeggiesLoveKefirCheese,99,P6
Apples
AppleKefirDressing,190
ApplePieParfait,156
CulturedApplePieinaJar,150
CulturedCarrotCakeinaJar,149,P8
CurriedAppleRelish,191–192
FermentedCelerywithApples,128
FizzyBlender-JuicedAppleKombucha,173,P12
Artis,David,Ph.D.,27–28
Asthma,23–24
Autism,24–25
Avocados
about:nutritionalbenefits,109
CulturedAvocadoBoat,109,P2
CulturedVeggieBigBowl,117,P5
LayeredCulturedVeggies,92
Sun-FreshSmoothie,82,P10
TropicalKefirPudding,161
VeggieDelight,118
B
Bacteria,good.Seealsospecificbacteria
amountinbody,4
balancingbadbacteriaand,4–5
befriending,4–5,193
functionsandbenefits,4,5–7,193
prebioticsand,15–17
Bananas
CashewKaleMilkShake,73
ChaiKefirSmoothie,71–72,P11
KombuchaCoconutSmoothie,77
Shamrockin’Shake,87
SuperfastBananaKefirIceCream,160
Beansandlegumes
CranberryWalnutChickpeaSaladSandwich,113
CulturedPicoBeanDip,103
CulturedVeggieBigBowl,117,P5
EarthandSunshineDip,100,P2
FermentedFiestaDip,102
FermentedHummus,97
Beetsandhoney,cultured,134
Berries
BerryKombuchaMixer,165
BlueberrySpinachKraut,143
CoconutKiwiSuperSmoothie,84
Coco-NuttyBerryKefir,76
CranberryLimeKombuchaSparkler,169
CranberryWalnutChickpeaSaladSandwich,113
FermentedFruitJam,184,P4
KombuchaStrawberryMapleSyrup,180
KombuchaUTIBuster,168
OvernightBlueberryKefirOatmeal,85
OvernightStrawberryKefirPudding,86
RaspberryKefirToast,78
StrawberryKefirIceCream,163
StrawberryKombuchaMargarita,175
Thank-YouKraut,126,P8
Beverages,167–178.SeealsoSmoothiesandshakes
CandyCaneKombucha,177
Cough-BusterKombucha,171
CranberryLimeKombuchaSparkler,169
FennelKombucha,178
FizzyBlender-JuicedAppleKombucha,173,P12
GingerbreadKombucha,172
GingerKombucha,170
GrapeKombuchawithCoconutWhippedCream,176
KombuchaUTIBuster,168
PeachKombuchaSangria,167
StrawberryKombuchaMargarita,175
SunshineKombucha,174
Bifidobacteriumstrains,28,42–43
BillionBioticlandDressing,188
BioticPromembership,xi.SeealsoMembershipForum
Blaser,MartinJ.,M.D.,21
Bloodpressure,high,34–35
Bloodsugar,stabilizing,11,12
Bookoverview,xiv
Boulard,Henri,12
Breadsandsuch.SeealsoSandwiches
KefirAlmondBread,130
KefirPancakes,83,P1
KombuchaBread,138
Natural-RiseKefirCinnamonRolls,80–81
RaspberryKefirToast,78
VeggiesandKefirToast,75
Breakfasttreats.SeealsoSmoothiesandshakes
Coco-NuttyBerryKefir,76
KefirEggswithaSideofVeggies,79
KefirPancakes,83,P1
Natural-RiseKefirCinnamonRolls,80–81
OvernightBlueberryKefirOatmeal,85
OvernightStrawberryKefirPudding,86
RaspberryKefirToast,78
VeggiesandKefirToast,75
Broccoli
CoconutCurryStir-Fry,110
CulturedBroccoliSaladinaJar,147,P4
BuffaloKraut,129,P8
ButternutSquashandKefirSoup,107–108
C
Cabbage
BlueberrySpinachKraut,143
BuffaloKraut,129,P8
CurtidoSalvadoranKraut,133
Flu-PreventionCulturedVegetables,127
LemonKraut,124,P9
OrangeadeKraut,137
Shelley’sCulturedVeggies,131–132
Stir-FryKraut,125,P8
Thank-YouKraut,126,P8
Caesarsalad,kefir,121–122
Calcium,15,55,57,124,172
Calciumoxalate,38
Cancer/chemotherapy,25–27
Candida,13,14,22–23,41–42,138
Candy
CandyCaneKombucha,177
ChocolateKefirCandy,153,P15
LemonKefirCandy,158
Carrots
CarrotswithOrangePeel,135
CulturedCarrotCakeinaJar,149,P8
CulturedVeggieBigBowl,117,P5
MexicanCarrots,142
RoastedCarrotKefirSalad,123,P7
Shelley’sCulturedVeggies,131–132
SunshineKombucha,174
TortillaSoup,116
Cashews.SeeNutsandseeds
Cats,studyonnutritionandhealth,7–8
Celerywithapples,fermented,128
ChaiKefirSmoothie,71–72,P11
Cheese.SeeKefircheese
Chemotherapy/cancer,25–27
Chickpeas.SeeBeansandlegumes
Chocolate
ChocolateKefirCandy,153,P15
ChocolateKefirCoconutPudding,162,P13
KefirCoconutRumBalls,159
OvernightKefirBrowniePudding,157
Cholesterollevels,36
Cinnamonrolls,natural-risekefir,80–81
Citrus
CarrotswithOrangePeel,135
CranberryLimeKombuchaSparkler,169
KefirOrangeCups,95,P6
LemonKefirCandy,158
LemonKefirLabneh,183
LemonKraut,124,P9
OrangeadeKraut,137
Second-FermentedCitrusKefir,56
SunshineKombucha,174
TropicalKefirPudding,161
Clostridia,6,34
Coconut
BasicAlmond-,Cashew-,orCoconut-MilkKefir,59
CoconutAlmondKefirIceCream,164
CoconutCurryStir-Fry,110
CoconutKefirGrahams,151–152
CoconutKiwiSuperSmoothie,84
Coco-NuttyBerryKefir,76
CoconutWhippedCream,179
KefirCoconutRumBalls,159
KombuchaCoconutSmoothie,77
LemonKefirCandy,158
Coldsandflu,27–28.SeealsoCough-BusterKombucha
Colitis,28–29
Condiments,dressings,andflavorings.SeealsoDips
AppleKefirDressing,190
BillionBioticlandDressing,188
CoconutWhippedCream,179
CulturedGreenTomatoRelish,186
CurriedAppleRelish,191–192
FermentedFruitJam,184,P4
FermentedGarlic,181
KefirCaesarDressing,121–122
KefirRanchDressing,185
KombuchaMayonnaise,182
KombuchaPickles,139
KombuchaStrawberryMapleSyrup,180
LemonKefirLabneh,183
ProbioticKetchup,189
SweetFermentedPickleRelish,187
Corn
CulturedPicoBeanDip,103
FermentedFiestaDip,102
Cough-BusterKombucha,171
Cranberries.SeeBerries
CreamyKefirDillDip,101
Crohn’sdisease,29–30
Cryan,John,6
Cucumbers
CurriedAppleRelish,191–192
FermentedCucumberTomatoSalad,140–141
KombuchaPickles,139
SweetFermentedPickleRelish,187
CulturedApplePieinaJar,150
CulturedAvocadoBoat,109,P2
CulturedBakedPotato,112
CulturedBroccoliSaladinaJar,147,P4
CulturedCarrotCakeinaJar,149,P8
Culturedfoods.SeealsoBacteria,good;Health,culturedfoodsand;specificculturedfoods
authordiscovering,3–4
basicideaofculturing,9
benefitsof,xiii–xiv,8
gettingstarted,44–47.Seealso21-dayTrilogyProgram
healingcrisissymptoms,44–46
prebioticsand,15–17
resources,xi–xii
thisbookand,xiv
Trilogyof,9–14.SeealsoTrilogy
CulturedGreenTomatoRelish,186
CulturedItalianTomatoes,136,P3
CulturedPeachPicodeGallo,94
CulturedPicoBeanDip,103
CulturedRedandYellowPeppers,148
CulturedTomatoSoup,114
Culturedvegetables
author’sexperience,14
benefitsof,13–14
frequentlyaskedquestions/answers,69–70
gettingstartedusing,44–47.Seealso21-dayTrilogyProgram
asintegralpartofTrilogy,9–10,13–14
making.SeeCulturedvegetables,making
powerof,13–14
recipeswith.SeeCulturedvegetables,recipeswith
Culturedvegetables,making
about:frequentlyaskedquestions/answers,69–70;overviewof,13,66–67
BasicCulturedVegetables,68
Kefir-Wheymethod,67
No-Culturemethod,67
Powdered-Culture-Packetsmethod,67
Culturedvegetables,recipeswith.SeealsoCondiments,dressings,andflavorings;Kraut;Maincourses;specificvegetables
about:shoppingformaterials,200
CulturedGreenTomatoRelish,186
CulturedPeachPicodeGallo,94
CulturedVeggieBigBowl,117,P5
CulturedZucchiniandYams,145
Flu-PreventionCulturedVegetables,127
KefirCheeseandVeggieTorte,89–90,P14
KefirEggswithaSideofVeggies,79
LayeredCulturedVeggies,92
Shelley’sCulturedVeggies,131–132
VeggiesLoveKefirCheese,99,P6
CulturedVeggieBigBowl,117,P5
CulturedZucchiniandYams,145
CurriedAppleRelish,191–192
Currystir-fry,coconut,110
CurtidoSalvadoranKraut,133
Custovic,Adnan,24
D
Depression,30–31
Desserts,151–165
ApplePieParfait,156
BerryKombuchaMixer,165
ChocolateKefirCandy,153,P15
ChocolateKefirCoconutPudding,162,P13
CoconutAlmondKefirIceCream,164
CoconutKefirGrahams,151–152
KefirCoconutRumBalls,159
LemonKefirCandy,158
OvernightKefirBrowniePudding,157
RawKefirPumpkinPie,154–155,P16
StrawberryKefirIceCream,163
SuperfastBananaKefirIceCream,160
TropicalKefirPudding,161
Detoxification,12,13,22,25,84,183
Diabetes,31–32
Diarrhea,11,12,14,22–23,28,33,45.SeealsoIrritablebowelsyndrome(IBS)
Diet
catstudy,7–8
choicesand,43–44
gettingstarted,44–47.Seealso21-dayTrilogyProgram
healthconnection,7–8
mentalhealthand,6–7
nutritiondeficienciesand,6
Digestion
creatingdigestivehealth,7–8
nutritiondeficienciesand,6
prebioticsand,15–17
Dilldip,creamykefir,101
Dips
CreamyKefirDillDip,101
CulturedPeachPicodeGallo,94
CulturedPicoBeanDip,103
EarthandSunshineDip,100,P2
FermentedFiestaDip,102
FermentedHummus,97
MexicanKefirandSalsa,98,P4
Scary-DeliciousSeaweedDip,104
VeggiePecanDip,93
WatermelonPicodeGallo,105
Disease.SeealsoHealth,culturedfoodsand
about:overview/summaryofculturedfoodsand,19–20,42
choicesand,42–43
originofall,xiii
Dressings.SeeCondiments,dressings,andflavorings
E
EarthandSunshineDip,100,P2
Eggs
about:raw,precaution,182
KefirEggswithaSideofVeggies,79
KombuchaMayonnaise,182
F
FairestKaleSaladintheLand,146
FennelKombucha,178
FermentedCelerywithApples,128
FermentedCucumberTomatoSalad,140–141
FermentedFiestaDip,102
FermentedFruitJam,184,P4
FermentedGarlic,181
FermentedHummus,97
Fibromyalgia,32–33
FizzyBlender-JuicedAppleKombucha,173,P12
Fluandcolds,27–28.SeealsoCough-BusterKombucha
Flu-PreventionCulturedVegetables,127
Foodallergies/intolerance,33–34
antibioticsand,5–6,34
culturedvegetablesand,14
dairy,37,57
effectsof,33
fibromyalgiaand,33
intestinalbacteriaand,5–6,34
kefirand,11
Maci’sstory,33–34
specificrecipesrelieving,87,96,114
Fruit.Seespecificfruit
Fruitjam,fermented,184,P4
G
Garlic,fermented,181
Gastroesophagealrefluxdisease(GERD),20–21
Geng,Jian-Guo,26
Gershon,Michael,30
Gibson,Glenn,25
GingerbreadKombucha,172
GingerKombucha,170
Grahamcrackers,coconutkefir,151–165
Grains,kefir.SeeKefir,making
GrapeKombuchawithCoconutWhippedCream,176
Guthealth,mentalhealthand,6–7.SeealsoBacteria,good
H
Hadza,studyon,16–17
Healingcrisissymptoms,44–46
Health,culturedfoodsand.SeealsoAllergies;Foodallergies/intolerance
about:choicesand,42–43;dietconnection,7–8;healingcrisissymptoms,44–46;overviewof,19–20
acneand,21–22
asthmaand,23–24
autismand,24–25
cancer/chemotherapyand,25–27
coldsandfluand,27–28
colitisand,28–29
Crohn’sdiseaseand,29–30
depressionand,30–31
diabetesand,31–32
fibromyalgiaand,32–33
gastroesophagealrefluxdisease(GERD)and,20–21
highbloodpressureand,34–35
highcholesteroland,36
IBSand,12,32,33,36–37
kidney/kidneystonesand,37–39
obesityand,39–40
ulcersand,40–41
yeastinfectionsand,41–42.SeealsoCandida
Herxheimerreaction(healingcrisis),44–46
Highbloodpressure,34–35
Highcholesterol,36
Hippocrates,ondisease,xiii
HolidaySmoothie,74
H.pylori,11,21,40
Huffnagle,Gary,22
Hummus,fermented,97
Hypertension,34–35
I
Icecream
CoconutAlmondKefirIceCream,164
SuperfastBananaKefirIceCream,160
Immunesystem
allergiesand,22–23
colds,fluand,27–28
colitisand,28–29
culturedfoodsfor,11,13,25–26
fiberand,15
goodbacteriaand,4,5
raweggsand,182
Inflammation.SeealsoColitis;Fi-
bromyalgia
autismand,25
cortisolmitigating,23
culturedfoodsfor,11,12,14,24,29,30,35
culturedvegetablesforreducing,14
emotionalstatesand,22
kefirforreducing,11,35
kombuchaforreducing,12
pineappleand,171
seasonalallergiesand,22
spicesforreducing,74
Irritablebowelsyndrome(IBS),12,32,33,36–37
K
Kale
CashewKaleMilkShake,73
CoconutKiwiSuperSmoothie,84
CulturedVeggieBigBowl,117,P5
TheFairestKaleSaladintheLand,146
Shelley’sCulturedVeggies,131–132
Kefir.SeealsoKefir,making;Kefir,recipeswith
benefitsof,10–11,12–13
characteristicsof,10
easeofdigestion,11
factorskillingprobioticsin,51
frequentlyaskedquestions/answers,59–60
gettingstartedusing,44–47.Seealso21-dayTrilogyProgram
asintegralpartofTrilogy,9–11
KefirAlmondBread,130
KefirCoconutRumBalls,159
whatitis,9
yogurtcomparedto,10–11
Kefircheese
about:makingwheyand,56,201;using,202
AppleKefirDressing,190
ApplePieParfait,156
ButternutSquashandKefirSoup,107–108
CashewKefirItalianCheesecake,119
ChocolateKefirCandy,153,P15
CoconutAlmondKefirIceCream,164
CoconutKefirGrahams,151–152
CreamyKefirDillDip,101
EarthandSunshineDip,100,P2
HolidaySmoothie,74
KefirCheeseandKefirWhey,57
KefirCheeseandVeggieTorte,89–90,P14
KefirCheeseBall,91
KefirOrangeCups,95,P6
KefirRanchDressing,185
LemonKefirCandy,158
LemonKefirLabneh,183
MexicanKefirandSalsa,98,P4
ParmesanCrispsandKraut,96
RawKefirPumpkinPie,154–155,P16
Ron’sOpen-FacedCulturedSandwich,115,P5
StrawberryKefirIceCream,163
TortillaSoup,116
VeggiesLoveKefirCheese,99,P6
Kefir,making
about:caringforkefirgrains,54,59–60;considerationsfor,196;feedinggrainsdatepaste,58;frequentlyaskedquestions/answers,59–60;generalguidelines,51,198–199;makingkefircheeseandwhey,56;overviewof,51;refreshinggrainsindairy,57;second-fermentingkefir,55;shoppingformaterials,196–197
BasicAlmond-,Cashew-,orCoconut-MilkKefir,59
FoolproofKefirMethodwithKefirPackets,52
KefirCheeseandKefirWhey,57
MakingKefirwithKefirGrains,53–54
NondairyKefirOptions,57–59
ReculturingKefir,52–53
Second-FermentedCitrusKefir,56
Kefir,recipeswith.SeealsoBeverages;Condiments,dressings,andflavorings;Dips;Kefircheese;Kefir,making;Smoothiesandshakes
BerryKombuchaMixer,165
CashewKaleMilkShake,73
ChocolateKefirCoconutPudding,162,P13
Coco-NuttyBerryKefir,76
KefirCaesarSalad,121–122
KefirEggswithaSideofVeggies,79
KefirPancakes,83,P1
KefirRanchDressing,185
KombuchaBread,138
Natural-RiseKefirCinnamonRolls,80–81
OvernightBlueberryKefirOatmeal,85
OvernightKefirBrowniePudding,157
OvernightStrawberryKefirPudding,86
ProbioticKetchup,189
RaspberryKefirToast,78
RoastedCarrotKefirSalad,123,P7
SuperfastBananaKefirIceCream,160
TropicalKefirPudding,161
VeggiesandKefirToast,75
Kellman,Dr.Raphael,39
Ketchup,probiotic,189
Kidneys/kidneystones,37–39
Kiwi
CoconutKiwiSuperSmoothie,84
TropicalKefirPudding,161
Kombucha
frequentlyaskedquestions/answers,64–66
gettingstartedusing,44–47.Seealso21-dayTrilogyProgram
asintegralpartofTrilogy,9–10,11–13
powerfulyeastin,12
whatitis,11
Kombucha,making
about:flavoringyourkombucha,63;frequentlyaskedquestions/answers,64–66;guidelinesfor,60–61;SCOBYfor,11,61,64,65–66,204,206–207;shoppingformaterials,204–205
BasicKombucha,62–63
Second-FermentedKombucha,64
Kombucha,recipeswith
BillionBioticlandDressing,188
CandyCaneKombucha,177
Cough-BusterKombucha,171
CranberryLimeKombuchaSparkler,169
FennelKombucha,178
FizzyBlender-JuicedAppleKombucha,173,P12
GingerbreadKombucha,172
GingerKombucha,170
GrapeKombuchawithCoconutWhippedCream,176
KombuchaCoconutSmoothie,77
KombuchaMayonnaise,182
KombuchaPickles,139
KombuchaStrawberryMapleSyrup,180
KombuchaUTIBuster,168
PeachKombuchaSangria,167
StrawberryKombuchaMargarita,175
SunshineKombucha,174
Kraut
about:cancerandsauerkraut,26
BlueberrySpinachKraut,143
BuffaloKraut,129,P8
CurtidoSalvadoranKraut,133
LemonKraut,124,P9
MiracleKrautMelt,120
OrangeadeKraut,137
ParmesanCrispsandKraut,96
Stir-FryKraut,125,P8
Thank-YouKraut,126,P8
Kressner,Chris,M.S.,22
L
Labneh,lemonkefir,183
Lactobacillus,36,41–42
Lactobacillusacidophilus,22,28,38,41–42
Lactobacillusbulgaricus,28,30
LactobacilluscaseiShirota,23,30
Lactobacillusparacasei,28
Lactobacillusplantarum,14,25,28,38
Lactobacillusreuteri,20–21
Lactobacillusrhamnosus,6,41
LayeredCulturedVeggies,92
Leach,Jeff,17
Leakygutsyndrome,12,32
Lemons.SeeCitrus
M
Magnesium,6,15,35,55,57,109,124,172
Maincourses,107–120
ButternutSquashandKefirSoup,107–108
CashewKefirItalianCheesecake,119
CoconutCurryStir-Fry,110
CranberryWalnutChickpeaSaladSandwich,113
CulturedAvocadoBoat,109,P2
CulturedBakedPotato,112
CulturedTomatoSoup,114
CulturedVeggieBigBowl,117,P5
MiracleKrautMelt,120
ProbioticSweetPotatoSlider,111
Ron’sOpen-FacedCulturedSandwich,115,P5
TortillaSoup,116
VeggieDelight,118
Mango,inTropicalKefirPudding,161
Maplesyrup,kombuchastrawberry,180
Marshall,Barry,40
Mayonnaise,kombucha,182
MembershipForum,xii
Mentalhealth,guthealthand,6–7
MexicanCarrots,142
MexicanKefirandSalsa,98,P4
Mint
CandyCaneKombucha,177
Shamrockin’Shake,87
MiracleKrautMelt,120
Mushrooms
VeggieDelight,118
VeggiePecanDip,93
N
Natural-RiseKefirCinnamonRolls,80–81
NondairyKefirOptions,57–59
Nutsandseeds
BasicAlmond-,Cashew-,orCoconut-MilkKefir,59
CashewKaleMilkShake,73
CashewKefirItalianCheesecake,119
CoconutAlmondKefirIceCream,164
CoconutKiwiSuperSmoothie,84
Coco-NuttyBerryKefir,76
CranberryWalnutChickpeaSaladSandwich,113
TheFairestKaleSaladintheLand,146
FermentedFruitJam,184,P4
KefirAlmondBread,130
KefirCheeseandVeggieTorte,89–90,P14
KefirCheeseBall,91
KombuchaStrawberryMapleSyrup,180
RawKefirPumpkinPie,154–155,P16
VeggiePecanDip,93
VeggiesLoveKefirCheese,99,P6
O
Oats
ApplePieParfait,156
OvernightBlueberryKefirOatmeal,85
OvernightKefirBrowniePudding,157
Obesity,39–40
OnlineStore,xi
Oranges.SeeCitrus
OvernightBlueberryKefirOatmeal,85
OvernightKefirBrowniePudding,157
OvernightStrawberryKefirPudding,86
Oxalates,38
P
Pace,Nicolette,6
Pancakes,kefir,83,P1
ParmesanCrispsandKraut,96
Peaches
CulturedPeachPicodeGallo,94
HolidaySmoothie,74
PeachKombuchaSangria,167
Peas.SeeBeansandlegumes
Pecans.SeeNutsandseeds
Peppers
CulturedRedandYellowPeppers,148
Stir-FryKraut,125,P8
SweetFermentedPickleRelish,187
WatermelonPicodeGallo,105
Pickles.SeeCondiments,dressings,andflavorings
Picodegallo.SeeDips
Pillsbury,DonaldM.,22
Pineapple
about:suppressingcoughswith,171
Cough-BusterKombucha,171
KombuchaCoconutSmoothie,77
SunshineKombucha,174
Pistachios.SeeNutsandseeds
Potato,culturedbaked,112.SeealsoSweetpotatoesandyams
Pottenger,FrancisM.,Jr.,M.D.,7
Prebiotics,15–17
ProbioticKetchup,189
Probiotics.SeealsoCulturedvegetablesreferences;Kefirreferences;Kombuchareferences
allergiesand,23
autismand,25
bloodpressureand,35
chemotherapyand,27
cholesterollevelsand,36
colitisand,28–29
Crohn’sdiseaseand,30
culturedfoodsvs.supplements,13,46
inculturedvegetables,14–15
depressionand,31
diabetesand,32
downsidesof,16
effectsonGERD,20–21
IBSand,37
inkefir,thingsthatkill,51
kidneyhealthand,37–38
killersof,13,16,51
ulcersand,40
yeastinfectionsand,41–42
ProbioticSweetPotatoSlider,111
ProceedingsoftheNationalAcademyofSciences,5,34
Program.See21-dayTrilogyProgram
Puddings
ChocolateKefirCoconutPudding,162,P13
OvernightKefirBrowniePudding,157
OvernightStrawberryKefirPudding,86
TropicalKefirPudding,161
Pumpkin
ChaiKefirSmoothie,71–72,P11
RawKefirPumpkinPie,154–155,P16
Q
Quinoa,inApplePieParfait,156
R
Ramsey,Dr.Drew,6
Ranchdressing,kefir,185
Raspberries.SeeBerries
RawKefirPumpkinPie,154–155,P16
Recipes.Seealsospecificmainingredients;specificmeals/courses
metricconversiontables,209
shoppingforingredients.SeeShopping
using,46–47
Reculturingkefir,52–53
Relishes.SeeCondiments,dressings,andflavorings
Rice,inCoconutCurryStir-Fry,110
RoastedCarrotKefirSalad,123,P7
Ron’sOpen-FacedCulturedSandwich,115,P5
Routine/program.See21-dayTrilogyProgram
Rubin,Jordan,29–30
Rumballs,kefircoconut,159
S
Saccharomycesboulardii,12–13,22,41–42,138
Salads
CulturedBroccoliSaladinaJar,147,P4
TheFairestKaleSaladintheLand,146
FermentedCucumberTomatoSalad,140–141
KefirCaesarSalad,121–122
RoastedCarrotKefirSalad,123,P7
SaladinaFermentingJar,144
Sandwiches
CranberryWalnutChickpeaSaladSandwich,113
MiracleKrautMelt,120
ProbioticSweetPotatoSlider,111
Ron’sOpen-FacedCulturedSandwich,115,P5
VeggieDelight,118
Sauces.SeeCondiments,dressings,andflavorings;Dips
Sauerkraut,cancerand,26.SeealsoKraut
Scary-DeliciousSeaweedDip,104
SCOBY.SeeKombucha,making
Seaweeddip,104
Second-FermentedCitrusKefir,56
Shamrockin’Shake,87
Shelley’sCulturedVeggies,131–132
Shopping
forculturedveggiematerials/otherfoodstuffs,200–201
forkefirmaterials/otherfoodstuffs,196–198
forKombuchamaterials/otherfoodstuffs,204–205
Sidedishes.SeealsoSalads
BlueberrySpinachKraut,143
BuffaloKraut,129,P8
CarrotswithOrangePeel,135
CulturedApplePieinaJar,150
CulturedCarrotCakeinaJar,149,P8
CulturedItalianTomatoes,136,P3
CulturedRedandYellowPeppers,148
CulturedZucchiniandYams,145
CurtidoSalvadoranKraut,133
FermentedCelerywithApples,128
Flu-PreventionCulturedVegetables,127
KefirAlmondBread,130
KombuchaBread,138
KombuchaPickles,139
LemonKraut,124,P9
MexicanCarrots,142
OrangeadeKraut,137
Shelley’sCulturedVeggies,131–132
SpicyCulturedBeetsandHoney,134
Stir-FryKraut,125,P8
Thank-YouKraut,126,P8
Smallintestinalbacterialovergrowth(SIBO),33
Smoothiesandshakes
CashewKaleMilkShake,73
ChaiKefirSmoothie,71–72,P11
CoconutKiwiSuperSmoothie,84
HolidaySmoothie,74
KombuchaCoconutSmoothie,77
Shamrockin’Shake,87
Sun-FreshSmoothie,82,P10
Soups
ButternutSquashandKefirSoup,107–108
CulturedTomatoSoup,114
TortillaSoup,116
Spinach
BlueberrySpinachKraut,143
TheFairestKaleSaladintheLand,146
Flu-PreventionCulturedVegetables,127
KombuchaCoconutSmoothie,77
SaladinaFermentingJar,144
Shamrockin’Shake,87
Shelley’sCulturedVeggies,131–132
VeggiePecanDip,93
Squash
ButternutSquashandKefirSoup,107–108
CulturedZucchiniandYams,145
Stir-FryKraut,125,P8
Stokes,JohnH.,22
Strawberries.SeeBerries
Sun-FreshSmoothie,82,P10
SunshineKombucha,174
Sweeteners,39–40
SweetFermentedPickleRelish,187
Sweetpotatoesandyams
CulturedBakedPotato,112
CulturedVeggieBigBowl,117,P5
CulturedZucchiniandYams,145
ProbioticSweetPotatoSlider,111
Syrup,kombuchastrawberrymaple,180
Szaefer,Hanna,26
T
Thank-YouKraut,126,P8
Toast,kefir,veggiesand,75
Toast,raspberrykefir,78
Tomatoes
CulturedGreenTomatoRelish,186
CulturedItalianTomatoes,136,P3
CulturedTomatoSoup,114
FermentedCucumberTomatoSalad,140–141
FermentedFiestaDip,102
ProbioticKetchup,189
Ron’sOpen-FacedCulturedSandwich,115,P5
SaladinaFermentingJar,144
VeggiePecanDip,93
TortillaSoup,116
Trilogy,9–14.SeealsoCulturedfoods;specificculturedfoods
choicesandusing,42–43
componentsexplained,10–14
defined,9
gettingstarted,44–47.Seealso21-dayTrilogyProgram
impactingdisease.SeeHealth,culturedfoodsand
importanceofallparts,9–10
21-dayTrilogyProgram,195–208
about:notebeforebeginning,195;overviewof,195
weekone,196–200
weektwo,200–204
weekthree,204–208
U
Ulcerativecolitis,28–29
Ulcers,40–41
Urinarytractinfection(UTI),KombuchaUTIBusterfor,168
V
Vegetables.SeealsoCulturedvegetables;specificvegetables
VeggiePecanDip,93
VeggiesandKefirToast,75
Vitamins
A,11
B,4,6,11,23,55,172,202
C,6,11,13,23,84
deficiencies,6
K,4,5,11,128
U(S-methylmethionine),41
W
Walnuts.SeeNutsandseeds
Warren,J.Robin,40
WatermelonPicodeGallo,105
Weight,obesityand,39–40
Whedon,Joss,xiii
Whey,kefir,56,57,67,201
Whippedcream,coconut,179
Y
Yams.SeeSweetpotatoesandyams
Yeastinfections,41–42.SeealsoCandida
Z
Zucchini,inCulturedZucchiniandYams,145
ACKNOWLEDGMENTS“Ifyouhangoutwithchickens,you’regoingtocluck,andifyouhangoutwitheagles,you’regoingtofly.”
—SteveMaraboli
AsIfinishupthefinaltouchesonmybook,Ifeelanoceanofgratitude.Ionceagaincompletelyunderstandthesaying“Successfeelssomuchbetterwhenitisshared.”ThisishowIfeelaboutthepeopleinmylifewhohelpedmeaccomplishthetaskofcompletingthisbook.TherehavebeensomanytimeswhenIfeltmyshortcomings,buteachtimeIdidtherightpersonshowedupinmylifetoteachmeandgivemeencouragement.Ihopethisbookandmylifewillbeablessingtoothers justas thepeople in thissectionareablessingtome.Weareallbrothersandsisterswhohelpeachotherwithourspecialtalentsandgifts.Thisiswhatmakeslifesomagical!
Tomymomanddad,whoalwayslovedandsupportedmeandencouragedmetofollowmyheart.Mom,thankyouforlettingmetalkendlesslyaboutallI’mdoing.Althoughthebusynesshasmade thephonecalls fewer, you’re always there justwhen Ineed tohearyourvoice.Iloveyousomuch.Tomydad,whoresidesintheheavensabove,itstillfeelslikeyou’rerightbesideme,laughingandtellingme,“You’reprettyterrific.”Deathcannotseparatethosewholoveoneanother,andIcanstillfeelyourpresenceinmylife.
Tomyhusband,Ron, after31yearsofmarriage I canhonestly sayyouare themostunselfishandgivingpersonIhaveevermet.TherewouldbenobooksorCulturedFoodLife if Ididn’thaveyourstrengthandexampleofhowtorunyourownbusiness. Istilllaugheverytimeyouwinkatmeandsay,“RememberIwasyourinitialinvestor.”Butitwasn’t just thesupportyougavemefinancially tostartmybusiness; itwasyourstrongcharacterandyourvastlove.Thankyoufortakingontheenormoustaskofbuildingmeastoreandforshippingliterally3.3tonsofproductslastyear!ThankyoufornevertiringoftryingmymanyrecipesandforbeingtherewhenIneedyourbig,broadshoulderstoliftmeupsoIcansoarevenhigher.Lifewithyouisanadventure,andwehaveaspeciallovestorythathasstoodthetestoftime.Loveyou.
Tomyeditor,Laura,peopleunderestimatehowmuchaneditorcontributestohelpinganauthorcreateabook.YoupersuadedmetoaddtothisbookinwaysIneverimagined.YoubroughtoutthebestinmeandallowedmetolearnthingsIotherwisewouldhavemissed.IlovedlivinginthelittleworldthatwecreatedwhilemakingCFFH.Itfeltlikeacreativehaventhatwasfilledwithhardwork, laughter,andsomuchfun!Thankyouforputtingnot only your expertise but your heart into my book. When it gets into the hands ofreaders,theywillfeelyouressencealongsidemine.Thankyouforbeingmyeditor,friend,andmentor.You’reatreasuretome.
TomydaughterMaci,thankyouforthepicturesthatmakemybooksobeautiful.ThankyouforbeingthefirstpersonIcallwhenIneedapickup.Youhavesurprisedmeagainandagain,andIlovethatmyownfleshandbloodmakesmestrivetobebetterinword,thought,anddeed.Iamsoproudofyouandconsideryouoneofmyverybestfriends.Imissyou terribly sinceyoumoved to sunnyCalifornia,buthavingyoubeapartofmyteamhaseasedtheburden.Anditgivesmehopethatwewillbetogetheragainsomeday.
TomydaughterHolli,Ishallalwaysrememberthissummerasamagicaltime.ItwasspecialbecauseIspentitwithyouwhilewritingmybook.WritingbydayandwatchingHarry Potter movies by nightmade for amystical world that only you and I lived in.WalkingbarefootonthegroundandpretendingwecouldaccomplishanythingmademefeellikeIcouldsoar.Holli,you’retheonewhospendsthemosttimewithme,andyourgentlespiritisthesweetestforcethatkeepsmegroundedandlookingformagic…inthewoods.
Tomyson,D.J.,youinspiremeeverytimeI’maroundyou.IrememberafterIfinishedmyfirstbook,youlookedatmeandsaid,“What’sthenextthingyouwanttodo?Don’tyouneedanotherchallenge?”Thankyouforallthelate-nightdeepandmeaningfultalks.Ican’twaittoseewhatyoudonext.Don’tyouwantanotherchallenge?I’mwaitingtoseewhatyou’lldonext!
ToChrisJohnston,thankyounotonlyformakingallmywebsitesbeautifulandkeepingeverything running smoothlybutalso forbeingcreative, inspiring, and steady.Wehavefuninthisprocessofcreation,andthereissomuchmoretocome.Iseegreatnessinyouandalwayshave.Icountitasagifttohaveyouinmylifeandbusiness.Iamsorryforthemillionsoftextmessagesandhundredsofproblemsthatabusinesscreates,butyouliftthepressure again and again. Togetherwe have done the impossible and this hasmade usmighty!
ToJaneHorning,whohasmademeabetterwriterbyeditingallmyblogsandtakingsomuchpressureoffme.You’vebeenawelcomeadditiontonotonlymybusinessbutalsomylife.IlovehowyoushareyourheartwithmeandhowIfeelsocomfortablesharingminewithyou.Ihopewewillhavemanymoreyearsoffunandgrowthtogether.
ToJenniferEngland,thankyouforalltheediting,especiallyyourexpertiseinscientificfootnotes.Ireallyenjoyworkingwithyouandhopetodomuchmoreofitinthefuture.ThanksforalwayssupportingmeandbeingsomeoneIsoenjoytalkingto.Youhavesomanygiftsand talents that somanyhaveyet todiscover. Ihopeyouwilluse themandenrichusall.
ToJeremiahEngland,whoisthebestvideographeragirlcouldhave.Wehavecreatedsuchwonderfulthingstogether,andIhopetodosomuchmore.You’reaninspirationtowatchandprobablyoneofthemostcreativepeopleIhaveeverknown.Igetathrilleachtime youmove to higher and higher levels of success. You’re doing exactly what youshouldbedoing—andyou’redoingafabulousjob!
ToShelleyHanna,who has donemore forme than justmake graphics and fabulousrecipes. I appreciate your support again and again throughout this whole process ofwritingabook.Fewpeopleknowofhowyouhaveinfluencedmylifejustbybeingyou.Yourfriendship,longtalks,andhelpatmyclassesmeantheworldtome.ThereisnothingbetterthanhavingShelleythere.Ihavereservedaspecialplaceinmyfamilyjustforyou.
TomysisterDanette,wholetsmecallherwhenIdon’tknowhowtointerpretscientificdata and then makes sense of it all. Thank you for encouraging me to write a book,listeningtoallmydilemmas,andhelpingmegoformydreams.IhavealwaysbeenproudofyoursuccessinbusinessandyourPh.D.inscience.YoumakemebelievethatIcandosomethingspecial,too,forafterall,wehavethesamegenes.
Toallmysisters,Diane,Debbie,andDanette,whohavesupportedme,evenwhenI’vebeentoobusy.It’syourfriendshipandhowhardwelaughtogetherthatI lovethemost.YoumakemerealizehowluckyIamtohavesuchawonderfulfamily.
ToPattyGift,thankyouforbelievinginmeandforradiatingwarmthandkindnessinallyoudo.I’venevermetanyonewhoaspirestosuchexcellenceinthoughtanddeedandthen inspires the same inme.Working and knowingyou has enrichedmy life.When Igrowup,Iwanttobejustlikeyou.
TothefabulousstaffatHayHouse:Reid,Margarete,Dani,Darcy,Erin,Marlene,Sally,Richelle, and so many more. I’m grateful for all your wisdom and expertise. What aprivilegetobeapartoftheHayHousefamily,whichisadirectreflectionofallofyou.IhaveyettomeetonepersonfromHayHousewhoisnotwarm,kind,andgreatatherjob!Thankyouforallyoudo.Iammostgrateful.
ABOUTTHEAUTHORDonna Schwenk is the author of Cultured Food for Life and the founder of
www.culturedfoodlife.com.Foradecadeshewas theKansasCitychapter leader for theWestonA.PriceFoundation, aworldwide organizationmadeup of people dedicated torestoringnutrient-densefoodtothehumandietthrougheducation,research,andactivism.Donnateachesclassesaroundthecountrytoopenpeople’seyestothepowerofculturedfoods,whichdramaticallychangedherhealthandthehealthofherfamilywhenshebeganmaking and eating them in 2002. She and her work have been featured on radio andtelevision—including two PBS specials—in Britain’s Daily Mail, and in magazinesincludingEnergyTimes,VegetarianTimes,andMotherEarthNews.
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