Skip the Christmas cookies, eat your fermented foods!

Fermented foods are so healthy! We enclosed a recipe for coconut yogurt in a previous newsletter. But my philosophy is to get as many good bacteria into your body from as many food sources as possible. Here is an easy inexpensive way to make sauerkraut at home.

Sauerkraut has been a food staple in many cultures. We will describe a simple recipe that can be made at home for pennies in mason jars. There is almost always a jar or two of this homemade sauerkraut in my refrigerator.

Before I started making sauerkraut at home, I thought I needed to have an expensive crock to make the recipe. Don’t let that stop you. Get some mason jars, the bigger ones may make things a bit easier. Just make sure whatever you choose has a wide-mouth.

Sauerkraut is made by lacto-fermentation. On the surface of the cabbage (and other fruits and vegetables) are colonies of beneficial bacteria. Lactobacillus is one of these beneficial bacteria and is the same bacterial family found in yogurt. We want to encourage these bacteria to grow. When submerged in a salt solution, the bacteria begin to convert sugars in the cabbage into lactic acid. The lactic acid encourages the growth of good bacteria and inhibits the bad.

Lacto-fermentation has been used for centuries to preserve seasonal vegetables beyond their standard shelf-life. The fermentation process itself is very reliable and safe. Sauerkraut can be kept for a couple of months in the frig.

At the most basic, all you need is cabbage, salt, and some sort of container. Metal reacts with the lactic acid, so use ceramic bowls, glass and wooden spoons.

1 medium head cabbage (about 3 pounds) I also like to add beets to my […]

By |December 10th, 2015|Healthy Eating, Recipes|

Recipe For Coconut Milk Yogurt

Allergic to dairy and love yogurt? Here is a healthful delicious alternative

For those of you who love yogurt and cannot tolerate dairy, consider using coconut milk for the main fluid of your yogurt. Coconut milk can help as prevention for heart disease, diabetes, infectious disease and dementia. Coconut milk also has medium chain triglycerides, which can keep your waistline slim. Because it is such a powerful “medicine”, start with ¼ cup and go up to one cup of yogurt per day.

Coconut Yogurt

3 cans coconut milk

1 cup coconut flour

Heat on the stove until it comes to a simmer. Continue to simmer for another minute stirring until smooth. Take off the burner and cool down to 110 degrees. Add two capsules of non-dairy probiotic and blend. Put into the yogurt maker for 10-12 hours. Refrigerate until firm (6 hours or more).

You can add stevia (flavored or not) and fruit.

Airborne vs Emergen-C

Airborne has splenda and acesulfame potassium, both of which are neurotoxins. I cannot recommend anyone take this product. Airborne is 49 cents a packet.

Emergen-C has no MSG, aspartame or neurotoxins. Their fructose is not from corn. Nonetheless, the company cannot claim their product is GMO (genetically modified) free. Emergen-C is around 50 cents a packet.

For quick (non-GMO) Vitamin C, I mix up 1000 mg of Vitamin C crystals for about 7 cents.

We carry now Vitamin C crystals at the clinic.

Healthy Holiday Quiche

Here’s an easy, delicious brunch dish that won’t compromise your post-holiday waistline! For a gluten-free option, try Blue Diamond Nut Thins.

Spinach Mushroom Crustless Quiche
Serves 6-8

Preheat oven to 375
Butter a deep-dish pie pan, or spray with non-stick cooking spray

2 cups nonfat yogurt
2 eggs
1 cup feta cheese, crumbled
10 oz. fresh spinach, steamed and chopped, or 10 oz. package frozen spinach, thawed and drained
6 fresh mushrooms, chopped and lightly sautéed in 1 T. olive oil, or one small can sliced mushrooms, drained
12 saltine crackers, crumbled.
Paprika (optional)

In a large bowl, add yogurt, eggs, and feta. Stir to combine.

Stir in spinach and mushrooms.

Stir in crackers.

Spoon mixture into buttered deep-dish pie pan. Sprinkle top with paprika if desired.

Bake 45-60 minutes in 375 oven, or until top feels firm when pressed.

Allow to cool fifteen minutes to set. Serve hot, cold, or at room temperature.

By |December 18th, 2013|Healthy Eating, Recipes|
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