Category Archives: Cultured Foods

Lacto-Fermented Applesauce

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I love finding recipes that use whey because I always have a ton of it in the back of my fridge.  Every time I strain my yogurt to make yogurt cheese or Greek-style yogurt I pour the whey into mason jars and stash it.
This recipe turned out really good. It’s a sweet tangy applesauce that my kids loved. This is also a raw recipe. It contains more nutrients than cooked applesauce. The fermentation process actually improves the nutritional value instead of destroying it the way heating does.

Lacto-Fermented Applesauce

After pureeing the ingredients, simply place them in a clean mason jar. I like to sterilize my jars by pouring boiling hot water in them and letting it sit for a few minutes. The mixture should fill the jar almost to the very top, just leaving about a one inch of space. Tightly close the lid on the jar and let it sit at room temperature for 3 days.
The finished applesauce should have a clean tangy smell and taste good.  You will know if lacto-fermented foods do not turn out right. You should always throw out jars of food that have mold.

Homemade Applesauce

This applesauce turned out to be the perfect consistency. It seems like the dates also helped to thicken it a bit. I did add just a little bit of water, just enough to be able to blend it. Here’s the recipe:

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Lacto-fermented Applesauce
Author: 
Recipe type: Snack
Prep time: 
Total time: 

Serves: 6
 

Make lacto-fermented applesauce. This is easier than canning applesause and it preserves the nutrients and adds beneficial pro-biotics.
Ingredients
  • 6 medium organic apples
  • 1 Tablespoon whey (strained off from yogurt)
  • ½ teaspoon Sea salt
  • 1 teaspoon Cinnamon
  • 2 fresh dates with pits removed (optional)

Instructions
  1. Blend all of the ingredients in a blender (I used a Vita mix). Add just a little bit of filtered water if needed to be able to blend it. I only blended it for about 50 seconds. I like chunky applesauce.
  2. Pour the mixture into a quart sized mason jar, leaving one inch of room at the top of the jar. Screw on a metal canning jar lid and tighten firmly. Set in a warm spot for 3 days.
  3. The applesauce may pop or make fizzing sounds when opened. Store in the fridge, will keep for about one week in the fridge.

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Have you ever tried lacto-fermentation before?  It’s perfect to use up all that left-over whey and can help you “put up” fresh in season produce before it spoils.  There are also many lacto-fermented recipes that only require sea salt (no whey).  In general, cultured veggies don’t need whey and fruits do.

Anyways, let me know if you have tried this recipe or have any questions.  Also, I love it when people post their awesome cultured foods on my Facebook page.  I love to see what people are up to in their kitchens, especially if you have things culturing on your counter tops.

Happy Yogurt Making!

     Terri

 

 

Coconut Yogurt Waffles

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coco yogo waffles

If you like crunchy, chewy, delicious, and healthy, then this recipe is for you! I made these using a recipe I adapted on Bob’s Red Mill package for Coconut Pancakes. They are gluten-free, and really easy to make, and my kids loved them too!…Have fun, and enjoy.

Coconut Yogurt Waffles

1 1/2 cups Gluten free flour (I used Pamela’s Amazing Gluten Free Bread Mix)

1/2 cup Coconut flour (I used Bob Red Mill’s brand)

1 Tablespoon baking powder

1 Tablespoon sugar (I used maple syrup)

2 Tablespoons oil (I used olive)

2 extra large eggs (from our chickens)

1 3/4ths cup plain yogurt

optional 1/4th cup water if batter comes out too thick (this varies depending on the type of gluten free flour used).

Tip: For easier digestion, and increased vitamin absorbtion, mix everything but the eggs together, and let sit covered on the counter overnight. In the morning add the eggs, and cook as directed.

Directions

Mix together dry ingredients in a medium bowl. Then add oil, eggs and yogurt, blending with a wooden spoon until just blended. Or if you have a Ninja or other similar electric blender, mix ingredients by filling container with wet ingredients at bottom, and dry ingredients at the top. Then blend until you can see all ingredients look mixed. The texture will be a little thicker than pancake batter, and will cook up fluffy and crunchy.

Make sure your waffle iron is plugged in and hot, then scoop a large dollop of prepared mix (about 1/2 cups worth) right in the center of your grill then close, cook, remove and repeat until all your wonderful, tasty batter is gone.

Serve with your favorite toppings…or have it the same way we did: sprinkled with unsweetened coconut shavings, and dribbled with Maple syrup.

 

burnt coco yogo waffle

Oh, and don’t do what I did, and get so distracted eating you let the last waffle burn! (Don’t worry, it wasn’t wasted…my son asked for it and enjoyed eating it to the very last crunch).

Knock Out Sugar Cravings with Cultured Foods

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We all agree that sugar is bad for us, but no matter how much we know this in our head, sometimes our body thinks otherwise.
Why is it that so many of us crave something that is destroying our health? And what can we do about it?

Why You Crave Sugar

After the birth of my fourth child, I developed the habit of visiting my baking cupboard…a lot. Whenever I felt overwhelmed I’d walk by and grab a handful of chocolate chips. It became a coping mechanism for me. The chocolate chips made me feel good for a moment, but ultimately it led to craving more sugar and feeling exhausted.

The reasons why we crave sugar are complex, but ultimately sugar cravings are a signal. Signals are good. I think we need to listen to our bodies more and respect our bodies for being absolutely amazing.

But, in this case our body gives us a signal that something is lacking and we interpret it as, “I need something sweet!” Craving sugar is usually the result of poor gut health and nutritional or mineral deficiencies. We crave sugar because we eat too much sugar. And around and around it goes.

The cycle CAN be broken. You can be well nourished, full of energy and begin craving healthy foods.

The solution does not involve having more will-power or extreme dieting. In fact, the solution is rather enjoyable…I think. The solution is to eat more cultured foods. Cultured foods provide an immediate fix for your sweet tooth and the long-term effect of reducing sugar cravings and repairing gut health.

Bubbies Lacto-Fermented Pickles

How Fermented Foods Can Help

Good Stuff
Fermented foods provide good bacteria and lactic acid. Lactic acid is great. It helps to create an environment in your gut that is more resistant to harmful bacteria. Lactic acid is also food for the beneficial bacteria.

More Good Stuff
Fermentation is the only food preservation method that makes your food healthier. Fermenting foods actually increases their nutritional value. This can help you in the long run because being well nourished results in less sugar cravings.

Satisfy Sweet with Sour
Cultured foods may even be able to satisfy a sweet tooth on the spot. Some people think that the sour flavor of fermented foods helps to counteract the craving for sweet. So, there you go! Eating something fermented is going to help you now and later.

What You Can Do

Forgive yourself & be good to yourself.
It’s completely understandable and expected that you crave sugar. Nearly every supermarket food contains sugar or high fructose corn syrup.  We’re addicted. I use to tell myself that I’d always have a weakness for sweets. I’d think, “we all have our things, mine is sugar.” But that’s not true, cravings DO decrease with improved nutrition. And cravings are dramatically diminished with the addition of cultured foods into the diet.

Replace instead of restrict.
Slowly begin finding alternatives. Kefir soda is a great substitute for your favorite soft drink. Frozen yogurt can satisfy ice cream cravings. You’ll find your own favorite substitutes just by playing around. I make a peanut butter, banana & yogurt smoothie when I want a chocolate milkshake. I’m not entirely sure why but, it works like a charm.

Have a sweet, but eat something fermented with it.
That’s right. If you really want that chocolate truffle, do it. Then have some Kefir or yogurt too. The author of The Body Ecology Diet, Donna Gates says “If you do give in to the temptation of sugar, consider having fermented foods and drinks along with them. The healthy micro-flora in fermented foods and beverages will use the sugar as its food, reducing the negative effects on your body.”

Eat something on this chart.
Most fermented foods are pretty simple to make yourself. You can also just go down to your local health food store and buy something you’ve really wanted to try.  Print out the chart below for a great reminder to eat cultured!

Printable Fermented Foods List