Kitchen / Garden / Sanctuary - Urban Homesteading to Nourish Body + Spirit

Tag: recipes (Page 8 of 18)

Give Your Health a Boost with Refreshing Green Smoothies!

Mmmmm, these green smoothies are a lush-tasting way to sneak more veggies into your diet — and the time is now, since it’s spring and salad greens are in season!

There are so many variations to this concept — please be creative and dream up your own! — but here’s how I make mine:

Green Smoothie

kefir (or yogurt thinned with water)

banana pieces (pretty much essential for adding some sweetness)

apple pieces, or any other fruit

spinach leaves and/or lettuce leaves and/or cucumber slices (or two green smoothie frozen concentrate cubes!)

several fresh mint leaves or parsley sprigs

vanilla extract

ground flax seed

First, add kefir and your greens and mint leaves to the blender and blend thoroughly. Add everything else, blend thoroughly, and enjoy!

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How to Make Sauerruben

Sauerruben is made just like sauerkraut, only with rutabagas (or turnips, or a combo). It’s lovely stuff, and a nice change from kraut. It has a sweet, radish-like bite — although that will mellow out after a few weeks in the fridge. I like sauerruben a lot more than I thought I would, especially after it mellowed. Give it a try!

Ingredients:

Rutabagas (or turnips, or a combo), washed/scrubbed. I don’t bother to peel mine.

Sea salt (see my salting chart below, plus you may need more to mix up extra brine. (Any non-iodized salt will do, but unrefined sea salt is better for your body.)

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Here’s my salting chart. I usually just stick to this, but you can add a little more salt in the summer and a little less in the winter if you like.

10 tsp salt per 5 lbs vegetables

5 tsp salt per 2 ½ lbs vegetables

2 tsp salt per 1 lb vegetables

1 tsp salt per ½ lb vegetables

½ tsp salt per ¼ lb vegetables

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Shred, grate, or finely chop your rutabagas. Add the salt, and mix well.

I let this sit on the counter for several hours or overnight (this step is in place of pounding) so that the salt can begin to draw water out of the rutabagas. The water contains nutrients, and these nutrients then become the substrate for the growth of the lactic acid bacteria which is what turns your rutabagas into sauerruben. (Steinkraus, Handbook of Indigenous Fermented Foods, p.120.)

After some water has been drawn out, pack the rutabaga WITH its water into a glass jar. You really want to pack it in there (use your fist or any kitchen tool), because this will help squeeze more water out. You can also use a specially-made ceramic sauerkraut crock, or a glass or ceramic bowl (anything except metal, since salt and acid can react with metal).

Keep the rutabaga submerged under the brine by placing a smaller plate on top and weighing it down with something heavy (a jug of water, a boiled rock, etc.). Or, nest a smaller jar of water inside your larger glass jar.

This is kale, not sauerruben, but same idea. I particularly like this nesting-jars method for keeping everthing submerged under the brine.

Whatever method you devise, just be sure that all traces of rutabaga are completely submerged in the brine. Little bits sticking up above the water line will quickly lead to a moldy situation (and if you do end up with mold, scrape off the entire top layer, but the rest underneath should be fine!). So if you need to mix up some more brine (which is just a fancy name for salt water), use the ratio of 1 tsp salt to 1 cup of water.

Cover the jar with a towel to keep bugs out. Leave it to ferment at room temperature until you like the taste of your sauerruben. Let your tongue be your guide to done-ness. Taste it every few days, and transfer into the fridge when it tastes the way you like it. I like mine pretty sour, so I usually leave it out for 1-2 weeks or more, depending on how warm it is in the kitchen. If the taste is right but the ‘ruben is still too bitey, shove it to the back of the fridge for several weeks for it to mellow out.

Once in the fridge, your sauerruben will keep for many months. And when it’s all gone, don’t throw out the juice; it’s full of beneficial Lactobacillus (lactic acid bacteria) and is said to be a very good digestive tonic. And if you like, add a little of the juice to your next batch of sauerruben as a starter.

Troubleshooting:

If you see a white film (“kahm yeast”) develop on the surface of the brine, scrape off what you can each day until the ‘ruben is done fermenting. Sometimes I don’t get any film. Sometimes I get a fair amount. There doesn’t seem to be any rhyme or reason. The kahm yeast won’t harm anything, but if you keep getting a lot of it day after day, it can sometimes (not always) impart an off taste to the brine. Just try to scrape it off on a regular basis (daily is nice).

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How to Make Beet Kvass

Beet kvass is a favorite at our house! It’s so easy to make and so good for your body, and we love the taste — salty, sour, very refreshing.

Beets are extremely nutrient rich and have long been valued as a blood tonic (and their doctrine of signatures would suggest this — they make everything look bloody after you’ve cut into them!). They are rich in iron, calcium, magnesium, phosphorus, carotene, B complex, copper, and vitamin C. Beets and their greens contain special substances that protect the liver and stimulate the flow of bile (Nourishing Traditions, p. 373). And drinking beet kvass is especially beneficial to digestion because it’s lacto-fermented and therefore contains beneficial enzymes and bacteria for your digestive tract. It’s an all-around health tonic, and according to p. 610 of Nourishing Traditions, beet kvass promotes regular elimination, aids digestion, alkalinizes the blood, cleanses the liver, and is a good treatment for kidney stones and other ailments.

Well, all I know is that it tastes good!

The recipe in Nourishing Traditions describes letting your beet kvass ferment for 2 days on the counter and then refrigerating it. However, I find it usually needs to ferment a lot longer than that. I let mine go a week or two on the counter, until the kvass is completely opaque — a deep, thick red that you can’t see through. I give it a taste, and if it’s sour with no hint of sweetness left, I know it’s done (though some may like to have that hint of sweetness). As with all fermentations, let it go until it tastes good to you, regardless of what the directions say.

Here’s my recipe:

Beet Kvass

8 – 10 ounces organic beets, scrubbed & coarsely chopped (I don’t bother to peel them)

1/4 cup whey* (optional)

1 Tbsp sea salt (I like unrefined sea salt because the minerals haven’t been taken out)

water

Place the salt into a 2-quart glass jar. Pour in a little warm water to dissolve the salt, and then add the beets and whey (if using). Fill the jar to the top with water. Stir and cover. Let sit at room temperature until the kvass tastes good to you — several days to a couple weeks, depending on your kitchen temperature and your tastes. Transfer to the fridge. If the kvass isn’t delicious, it may need a few weeks to “do its thing” in the fridge. I always find that my ferments taste even better when they’ve been shoved to the back of the fridge for a few weeks (or…er…months!).

And I have found that the whey is an optional ingredient, even though it isn’t listed as such in Nourishing Traditions. Feel free to leave it out; your kvass will take a little longer to ferment, but will be just as delicious!

When the liquid is nearly gone from your jar, you can fill it halfway again with water (no extra salt) and let it re-ferment if you want. Or you can save some kvass to add to your new batch as an innoculant, or you can juice your spent beet chunks! Or all of the above.

Starting a new batch of beet kvass

Beet kvass, finished and ready to drink

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*Whey: a clear yellowish liquid that can be drained off a fermented milk product like yogurt, buttermilk, or kefir. Whey will actually last for a couple months in your fridge. There are several ways to collect it:

– Easiest way: make kefir and let it over-ferment until curds and whey have separated. Spoon off the curds, and strain the whey through a fine mesh seive.

– Another way: Place a colander or seive over a bowl. Line the colander with a clean, damp tea towel, and pour yogurt into that. Leave for a day or two in your fridge to drain. You’ll then be left with whey in the bowl and “Greek yogurt” (or “yogurt cheese” if it’s really thick) in the colander. Both are great for making dips.

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Troubleshooting:

My ferments, including my kvass, sometimes get a white film (kahm yeast) on top during fermentation. It looks like this:

Kahm yeast is harmless, but you’ll want to try to keep it scraped off so it doesn’t affect the flavor of the kvass too much. I do find that my kvass gains a depth of flavor when it’s had this film on it, but if you let it go uncontrolled, it can make your kvass taste weird. Try to scrape as much of it off each day as you can.

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Gluten-Free Chunky Monkey Bars

Time for a recipe! These “Monkey Bars” are a delicious mid-afternoon or after-school snack for both adults and kids — plus they’re grain free and high in protein!

Gluten-Free Chunky Monkey Bars

(Based on this recipe)

1/2 cup coconut flour*

1/2 tsp salt

1/2 tsp baking soda

6 eggs

1/2 cup sucanat (sugar), or 1/3 cup honey

1/3 cup coconut oil, melted

1 Tbsp vanilla

3/4 cup mashed bananas (~2 standard-sized bananas, or 3 smaller ones)

1/2 cup chopped walnuts or pecans

1/3 cup shredded coconut

1/4 cup chocolate chips (optional)

Preheat oven to 350°. Grease a cake pan…mine happens to be 12″ x 7.5″, but you can use a different size and just alter the cooking time as necessary. You could also make these into muffins.

In a medium-sized bowl, stir together the coconut flour, salt, and baking soda. Add everything else and mix well. Pour the batter into the pan and bake for 20-30 minutes, or until golden brown and a toothpick inserted into the center comes out clean. Cool and slice into bars. (For muffins, fill the tins 3/4 full. The baking time is the same. Makes 12 muffins.)

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*If you’re not familiar with coconut flour, it behaves differently than wheat flour; it’s high in fiber and is therefore a very thirsty flour, which is why you don’t need much of it to do the job. 1/2 a cup in this recipe doesn’t seem like nearly enough, but it actually is! Coconut flour also requires lots of eggs to achieve the light texture of wheat-based baked goods. But it’s a lovely flour to work with! Just a little different. I love it. In fact, in this recipe I can’t even tell that there isn’t any actual wheat flour; the texture is light, moist, and tender, and the taste is yummmmmmy! Enjoy these!

How To Make Candied Violets

Here’s an old fashioned spring project to do! Preserve those ephemeral little violet flowers for use as a garnish (on a coconut cake for Easter would be nice…) or for a lovely treat at any time of year — violets have a wonderful taste and will keep for months once they’ve been candied!

The process is simple, and not too time consuming. You can make this a more delicate project by painting eggwhite onto each flower with a paintbrush, and then dusting with fine sugar, but I think I’d only want to dedicate that kind of time if I were making these for a really special occasion!

Here’s what you’ll need:

Freshly picked violet flowers & leaves (having them very fresh will make the project go faster and prevent frustration!*)

Egg white (not beaten or frothed) (use eggs you trust since it’s raw)

Ordinary white granulated sugar (not powdered sugar)

Here’s what you do:

The flowers should be dry. No need to wash/dry them first — just pick them on a dry day and go for it. Dip each flower into the eggwhite. Give the flower a firm shake to get rid of any excess eggwhite. Hold it over a dish filled with sugar, and spoon the sugar over the flower until all surfaces are coated. Let the flowers dry on wax paper, parchment paper, or on a bed of sugar. (A plain baking sheet works too, but the eggwhite sticks, so you’ll have to carefully loosen the flowers with a metal spatula after they’re mostly dry.)

*The most important thing is to have fresh flowers (and leaves if you’re using them). Don’t pick the flowers, put them in a zip-top bag in the fridge for a few days, and then do the project; the flowers will have lost too much moisture and when you dip them in eggwhite, they’ll collapse. See photo below! Very fresh flowers will hold their shape even after being dipped in eggwhite.

Both have been dipped in eggwhite -- the flower on the left was in plastic in the fridge for a couple days, while the one on the right is fresh from the yard. Fresh is best!

That’s it! When they’re thoroughly dry (give them about 24 hours), store them in an airtight container. Room temperature is OK.

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