Category Archives: Recipes

Kombucha tea

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“Kombucha is really good for your digestive system.”

Smiling in celebration from the next room, I am thoroughly enjoying this “proud mom” moment.  My ten-year-old has been listening and is actually sharing what he has learned with his older brother!

“You know, with all of the rubber bands and stuff I swallow, it just helps my body push them right out.”

Okay, so maybe kombucha shouldn’t be used as a means to expel foreign objects from the intestines but he is right about one thing…

Kombucha really IS good for your digestive system!

Kombucha is a refreshing, carbonated beverage packed full of numerous health benefits.

Kombucha is a refreshing, carbonated beverage packed full of numerous health benefits.

Kombucha tea is said to have originated in East Asia over 2,000 years ago.  It is brewed using a SCOBY (symbiotic culture of bacteria and yeast) or zoogleal mat for you science nerds like me.  Kombucha has been employed as a means to treat everything from cancer to gout.  While there is conflicting literature as to the benefits of kombucha, I’m a firm believer in giving something a try when there is ample evidence to support positive results from its use.  After bringing this fermented beverage into our home…

Naysayers = 0
Kombucha = stellar performance!    

After suffering from chronic constipation from an early age, my husband (appreciate his permission to write about his experiences) was able to regulate his digestive system within two weeks of using–you guessed it…

Kombucha

That was all the proof needed to completely eliminate Citrucel from the medicine cabinet!  I immediately began wondering what else kombucha could do for our family’s health.  Here is what I have found through research and personal use:

— Kombucha treats acid reflux by stabilizing the gut and assisting with acid.  (Acid reflux is commonly mistaken as a problem with too much stomach acid when in fact, the opposite is true: it is usually aggravated by not enough acid in the stomach.)

— Kombucha contains glucosamines and repairs connective tissue which is crucial for asthma and allergy sufferers.

— Kombucha contains bacterial acids and enzymes that detoxify the body.

— Kombucha restores balance to a body that has repeatedly used antibiotics, treating overgrowth of candida albicans (yeast).

Kombucha is just one of the many ways to incorporate probiotics into our diet along with foods like: yogurt, milk or water kefir and fermented items such as pickles, sauerkraut, and homemade salsa.  Most of us are aware that probiotics are good for digestive health but what we don’t often realize is that there are different strains of friendly bacteria found in a variety of foods and drinks.  Ingesting a combination of these things will help us obtain optimum gut health, boost our immune systems, and assist in healing the damage done by processed foods.

Aside from its health benefits, our family enjoys kombucha as a replacement for sugar-laden fruit juices and sodas.  The fizzy drink is refreshing, unlimited in flavor concoctions, and is another one of those fun “science experiments” in the kitchen.

Kombucha is a naturally fermented beverage that contains a living colony of bacteria and yeast. Aside from being a probiotic, it boasts a long list of beneficial properties.

Kombucha is a naturally fermented beverage that contains a living colony of bacteria and yeast. Aside from being a probiotic, it boasts a long list of beneficial properties.

So where can someone get their hands on a SCOBY and how is kombucha made?

Cultures for Health is a great Website to order starter kits for all things cultured and fermented.  Some health food stores will carry starters as well.  Another option is to find someone (like me) who brews kombucha and ask them for a SCOBY and starter tea.

Kombucha Tea  (Click for a great question and answer page.)

What you will need:

  • SCOBY and 2 cups fermented starter tea.
  • 8 to 10 tea bags
  • White sugar
  • Wide mouth glass jar that can hold at least one gallon (cracker jars work great).  Just make sure no metal parts will come in contact with your brew.
  • Smaller glass bottles/jars for second ferment.
  • Boiling pot
  • Non-metal measuring cups and spoons
  • Vinegar
  • Large rubber band/headband
  • Paper towel

The MOST important step in making kombucha is sanitizing everything with hot water and vinegar only (ABSOLUTELY NO ANTIBACTERIAL SOAP)!  This prohibits the growth of harmful bacteria and also prevents your SCOBY from being killed.

— After sterilizing all of your cooking supplies with hot water and vinegar, bring one gallon of water to a boil on the stove top.  (Using a metal pot is fine at this point.)

— Add one cup of organic white sugar and stir until dissolved.  (Do not use honey or other sweeteners as they cannot support your SCOBY properly.)

— Remove from heat and add 8 to 10 tea bags.

{INSERT PAUSE}

Let’s talk tea!

You can use white tea, black tea, green tea, and oolong tea (my personal favorite).  Avoid flavored teas that contain lots of oils and herbs: they can damage your SCOBY.  Using a combination of teas is also fine.  My sister has me hooked on using an organic peach oolong tea.  Sometimes I use a ginger peach for a darker, richer brew.  Both make a nice base for future flavoring!

— (At this point you can either pour the hot water and tea bags into the EMPTY, sterilized container you will be using to brew the kombucha (this is necessary when making several batches) or leave it in the pot to cool.  I usually allow mine to sit overnight or I will make it first thing in the morning and let it cool all day.)

I allow my tea bags to steep until the liquid is completely cooled.

I allow my tea bags to steep until the liquid is completely cooled to create a stronger flavor.

— Once the tea is completely cooled, strain out the tea bags.

— If you haven’t already, pour cooled tea into an empty and sanitized glass jar.  (Remember that if the mixture is not at least room temperature you may damage or kill your SCOBY.)

— Pour 2 cups of starter tea and SCOBY into the brew.

It's alive!!! Healthy bacteria and yeast work together to form a SCOBY on the surface of the brewing kombucha.

It’s alive!!! Healthy bacteria and yeast work together to form a SCOBY on the surface of the brewing kombucha.

— Secure a tightly woven paper towel with a rubber band around the top of the jar.  (I like Viva paper towels and prefer using a headband.)  Do not use cheese cloth or any other material that can be penetrated by gnats!

— Set jar in warm area away from other culturing foods.  Above 70˚ is best.  I ended up purchasing a seedling mat this winter to speed up the fermenting process because our house stays very cool.

Kombucha takes little effort to brew. It might be necessary to add a seedling mat to accelerate fermentation during the colder months.

Kombucha takes little effort to brew. It might be necessary to add a seedling mat to accelerate fermentation during the colder months.

— Your SCOBY may sink, only later to rise (temperature affects this) or remain on the bottom.  Either way, you should notice a thin layer forming on top of your kombucha within a few days.  This is the new SCOBY!

— After five days, begin sampling the tea to see if it’s ready.  (Someone suggested sticking a straw down the side into the tea…without backwashing, of course.)  Ready means finding the taste you prefer.

Keep in mind that at the beginning of fermentation, kombucha has approximately 3 teaspoons of sugar for every cup.  This means the longer it ferments, the more time your SCOBY has to consume the sugar, and the less sugar will be left in the end product.  I prefer my tea to sit anywhere from 14 to 21 days.

As the kombucha brews you will notice the SCOBY may have a brown tinge (tea stains and yeast), dangling strands (yeast at work), and lots of bubbles (healthy brew).  All of these things are good.  What is not good is mold.  If you have ever seen mold on bread then you know what to look for.  Brown spots are most likely NOT mold.  Mold looks like, well…mold.

— When your kombucha is done, it is time for a second ferment to increase carbonation and add flavoring.

—  Using clean hands rinsed in vinegar separate your new SCOBY from the mother SCOBY.  Make sure and save 2 cups of tea with every SCOBY to start new batches of kombucha.

After reserving 2 cups of tea for each SCOBY, it is time to bottle your kombucha and add flavoring.  I use two types of jars:

There are many options for jars. As long as it creates a tight seal, it will build carbonation during the second ferment.

There are many options for jars. As long as the lid creates a tight seal, carbonation will build during the second ferment.

— Both work well.  I have found the flip top lids (because of their tight seal) create more carbonation.  These bottles can be purchased at places like Target and Hobby Lobby.  Again, whatever you decide to use make sure no metal parts come in contact with your brew.

— Fill your jars with kombucha and add fruit, spices, vanilla, or any other flavorings.  The possibilities are endless!  Pinterest has some great recipes for flavoring kombucha.  I prefer to use frozen fruit like mango, strawberries, blueberries, and blackberries.  Just a few pieces will add a refreshing taste to your drink.

—  Allow kombucha to sit at room temperature for 2 to 3 more days.  Once the second ferment is complete, the kombucha is ready to refrigerate and drink.

Be careful when initially removing the lids as the carbonation builds up pressure inside the bottle.  I have never had a container break but it is always good to be cautious!

— A new small SCOBY along with yeasty strands may begin to form during the second ferment.  You may strain them out upon completion or leave them as they are beneficial to ingest.

Our family seems to tolerate kombucha well.  We drink about 1/2 cup a day, sometimes more.  Our youngest, who is not quite two, is kombucha’s biggest fan.  There is literature regarding whether or not it is safe for children to consume because of the small amounts of alcohol that it can contain.  As long as you brew your kombucha properly, this should not be an issue.  

Troubleshooting:

1)  New SCOBY is not forming on the surface.  Check the temperature.  You may need to move the jar or add a heat source.  Make sure you use a full cup of white sugar to feed your SCOBY.  Is your SCOBY old?  It may be time to compost an unhealthy SCOBY and work on strengthening your newer ones.

2)  Kombucha is not carbonated.  Sometimes you may end up with a “bad brew”.  This has happened to me once.  Instead of separating my new SCOBY from the mother, I left them intact and started another brew.  This usually corrects the problem by strengthening your yeast and bacteria.

3)  New SCOBY is small and thin.  As with number two, leave your mother SCOBY attached to your new formation and start another brew to strengthen it.

4)  Kombucha tea has gnats.  Make sure and use a tightly woven paper towel so that they cannot gain access into your jar.

Other uses for kombucha:

Fruit snacks, smoothies, popsicles, jerky, in place of liquids in baking, composting, chicken feed…the list is endless!

For resources on the health benefits of kombucha and other information click here:

http://www.gaiaresearch.co.za/kombucha.html

http://kombuchaliving.yolasite.com/kombucha-benifits.php

http://www.foodrenegade.com/kombucha-health-benefits/

http://www.naturalnews.com/041051_kombucha_healthy_drinks_scoby.html

Give kombucha a try and see what it can do for your family!

Homemade gluten and dairy free bread

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Cooking has been a great asset to teaching my kids science, basic math, and nutrition. One of our recent studies was on a mostly-unicellular microorganism very familiar to the kitchen called yeast. The boys learned how to make gluten and dairy free bread using these dynamo fungi.

Cooking has been a great asset to teaching my kids science, basic math, and nutrition. One of our recent studies was on a mostly-unicellular microorganism very familiar to the kitchen — yeast. The boys learned how to make gluten and dairy free bread using these dynamo fungi.

After deciding to change our family to an anti-inflammatory diet, sandwich bread was a real issue. Our children enjoy a MANwich (the term they use for “sandwiches a man eats”) packed full of protein and an occasional piece of toast so I needed to find a healthy replacement.  The idea of making my own GF bread was a little intimidating but because many store-bought brands boast less nutrients than cardboard, I decided it was worth a shot. I am happy to say we (I say “we” because the kids have helped me tweak this original formula from Allrecipes) have created a tasty end result.  Our brood has tried the gamut of GF breads and in my opinion, this one beats them all!

This recipe is simple, quick to throw together, and uses whole grains. I have often heard it said that GF flours are “picky” but I have found this particular method very forgiving.  If you are on are the hunt for an alternative to wheat-based bread products, this is a great place to start!

GF bread flour and seeds

One of the best ways to keep GF flours and seeds organized is to store them in accessible containers with labels. Our grains have a high turn over rate so most of mine stay in the pantry.

Gluten-free and dairy-free bread (Makes 2 – 9×5 loaves)

Part 1:
2 2/3 cups brown rice flour  (OR 2 cups brown rice flour and 2/3 cup quinoa flour.)
1 1/3 cup sorghum flour
1 cup tapioca flour (In the US, tapioca flour/starch are used interchangeably in most recipes.)
1 cup potato starch (NOT flour)
2 rounded Tbsp. xanthan gum
1/3 cup golden flaxseed meal
1 tsp. baking powder
1 Tbsp. salt

Part 2:
1/4 cup honey
2/3 cup extra virgin olive oil
3 Tbsp. unrefined coconut oil (melted)
5 eggs

Part 3:
2 Tbsp. active dry yeast
6 Tbsp. sugar
2 1/2 cups water

Supplies:

Stand mixer with flat beater blade
Sauce pan
Small glass bowl
Thermometer
2 – 9×5 loaf pans

Grab a stand mixer (a good handheld would work if need be); measure and pour all of Part 1 ingredients into the mixing bowl.  Using the flat beater blade (no dough hook needed), premix the ingredients on low for a few seconds.

Measure and pour Part 1 ingredients into mixing bowl. Easy enough!

Measure and pour Part 1 ingredients into a mixing bowl. Easy enough!

Next, grab the saucepan, thermometer, small glass bowl, and Part 3 ingredients.  Mix water and sugar in pan on the stove and heat on medium-high until the temperature is between 105˚ and 110˚.  Once the liquid reaches the correct temperature, pour into a glass bowl.

Once heated, pour water into glass bowl and check the temperature.

Once heated, pour the water into a glass bowl and check the temperature again (105˚ – 110˚).

Now it’s time for my kids’ favorite part (okay, mine too); proofing the yeast (proving it is indeed going to work).  Add the yeast to the water and sugar mixture.  I give mine a little swirl with the thermometer and set the timer for 7 minutes.  (At this point you can either watch the yeast devour the sugar water or move on.)

While that’s proofing; start adding all of the Part 2 ingredients to the mixing bowl EXCEPT for the melted coconut oil.  As soon as the timer goes off, check the yeast.  It should look similar to this:

Microorganisms in action!

Microorganisms in action!

Add the yeast to the mixing bowl and then pour in the coconut oil last (make sure the oil is not too hot).

Add the yeast and then melted coconut oil (this keeps the coconut oil from hardening back up).

Add the yeast and then melted coconut oil (this keeps the coconut oil from hardening back up).

Start mixer on low speed; moving to a medium speed once all of the ingredients are wet.  Continue blending until it is thoroughly mixed (about 1 – 2 minutes).  Divide into two 9×5 GREASED loaf pans.  Using the back of a wooden spoon, smooth the dough into the pans (wet the spoon if it sticks).  This will help press out any air bubbles.

Ready to rise! I added chia seeds this particular mix.

Ready to rise! I added chia seeds to this particular mix.

Set the bread pans on the stovetop or in a warm area and cover them with a dishtowel.  I like to preheat my oven to 375˚ while my bread is rising.  (Our house is usually cool and the added temperature makes better bread.)  Let the dough rise undisturbed for one hour.  (Tennis balls and slamming cabinets can have detrimental effects on rising bread.)

When the dough has completely risen, carefully remove the towel and bake GF bread in the oven for 25 minutes.  Once the time is up, continue cooking in five minute increments until the crust is dark brown.  Thump the top of the bread, checking for that distinct hollow sound.

Allow to cool completely on a wire rack.

Allow to cool completely on a wire rack.

We usually end up eating almost an entire loaf as soon as it comes out of the oven but it cuts a lot cleaner when it has had time to cool completely.  At that point, slice your bread and store it in bread bags or Ziplocs in the freezer.  (If there is any heat in the bread when it goes into the freezer, the pieces will stick together.)

Variations:

Will and I love seeds in our bread!  Unfortunately, my kids don’t.  Sometimes I will divide this recipe in half and make a loaf just for dad and mom with chia seeds, sunflower seeds, and quinoa flour.  In order to keep the bread from becoming too dry (chia seeds suck the moisture out), make sure and add an extra egg plus a few more tablespoons of either coconut or olive oil.  Here are my suggested changes below:

2 to 3 Tbsp. chia seeds
2 to 3 Tbsp. sunflower seeds
Instead of 2 2/3 cups brown rice flour, use just 2 cups brown rice flour and 2/3 quinoa flour.
Add one extra egg
Increase coconut oil to 1/3 cup or add 2 to 3 extra Tbsp. olive oil
Eliminate baking powder

(I have also experimented with pumpkin seeds.  Anything can be added to this recipe as long as the wet ingredients are increased.)

Enjoy! 

Cooking is a great way to teach kids a wide variety of skills. Not only do they enjoy it but it can be a big help for mom when she doesn't have time to spare in the kitchen that day.

Cooking is a great way to teach kids a wide variety of skills. Not only do they enjoy it but it can be a big help for mom when she doesn’t have time to spare in the kitchen that day.

Easy, allergy-free chicken noodle soup

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soup1

We love soup around here!

Spring is here which also means “soup season” is on its way out.  Luckily in my part of the world, {insert sarcasm} a nice freeze is guaranteed to show up right after I decide to plant my garden.  The good news is I’ll have an excuse to make several more pots of homemade chicken noodle soup.  Since I haven’t figured out how to add extra hours to my day just yet, this meal is a time saver for a busy family.  It’s also very flexible.  While Will and I prefer chunky vegetables in any soup, some of our children tend to conjure up thoughts of arsenic and cyanide at the sight of chopped celery, carrots, or onions; veggies can be blended until completely invisible.

Of course, there is no dispute that homemade chicken noodle soup is a defensive line powerhouse against colds, the flu, and other viruses.  It contains a host of natural healing properties that rival the best OTC medications.  Even when my eyes are glazed over and limbs have been reduced to less flexibility than Barbie herself; I can turn out a pot of this with little effort.  Enjoy!

Ingredients

    • Whole fryer
    • 32 oz. organic free-range chicken broth (Organic choices tend to be gluten and additive free. Watch for high sodium content!
    • 1 – 12 oz. bag of gluten-free noodles (I use GF/DF fusilli. If there are egg allergies in your family, make sure and check the labels.)
    • 5 medium carrots
    • 5 large stalks of celery stalks
    • 1 medium onion
    • 1 to 2 pressed garlic cloves (Garlic is a natural antibiotic.)

**This soup can also be made without store-bought broth. Increase water to compensate and salt to taste.**

1.  After removing the neck (keep it!) and any giblets (with parental supervision, this can be a fun job for kids), rinse the whole fryer plus the neck and put it into a large pot.  Cover with water and cook thoroughly.  Make sure and keep an eye on the water level.  (Inattentiveness on my part has led to a robust, charred flavor a time or two.)

Boiling times vary; if you happen to forget to give your fryer enough time to thaw out completely in the refrigerator (like me on occasion) it can take a little longer.  Most of my bird’s average around 4 lbs. and boil anywhere from an hour to an hour and a half.

2.  While your chicken is boiling, either chop your celery, carrots, and onion, and into small pieces or puree everything in a high powered blender.  (The latter is much quicker and makes my children a lot happier but is not nearly as pretty.  Who cares about appearance when they’ll eat it, right?)

3.  Remove boiled fryer from the pot and set into another dish to cool.

4.  Add in your chicken broth and chopped/pureed veggies plus the pressed garlic.  Boil until tender.  (Obviously, puree takes no time at all.)

5.  Debone chicken and remove as much meat from the neck as you can.  (Make sure and use all of the dark meat around the bones as well.  Connective tissue is a valuable asset to the soup’s curative properties.)  Have the meat ready to go when the noodles are finished.

6.  Add to the pot any combination of; salt, pepper, garlic powder, and/or season salt to taste.  Other options are e.g., oregano, cumin, basil, thyme, bay leaves.  (I like to experiment.)

7.  Pour in noodles and cook until almost tender. (If you cook them completely, they will become mushy very quickly.)

8.  Dump in all of the shredded chicken and stir. (We prefer lots of chicken in our soup. Adjust to your liking.)

9.  And…that’s it!

Ice1

I always keep a whole fryer, chicken broth, and noodles on hand just in case…

Homemade Granola Bars

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Quick.  Easy.  Cheap.  Those three words, plus healthy?  Yes, please!  When we started a new food adventure with the boys earlier this year (more about that later), I needed a snack that was filling and of course, the kids would actually eat.  At first, I tried purchasing several different brands of gluten and dairy free granola bars.  While they did in fact have less preservatives and sugar; the price was ridiculous, the taste was lacking, and they were hard as bricks.  After some research, I found a great blog called Allergy Free Alaska.  Using her No Bake Granola Crispy Treat Bars recipe as a base, I was able to finally create a treat our entire family enjoys.  The best part?  In about 15 minutes, I can put together a healthier version of store-bought granola bars that will last my family of seven an entire week!  High in fiber and protein, and an excellent digestive aid; these little gems are ideal for breakfast on-the-go and pack up great in a lunch.  (Did I mention they taste amazing?)  Once you get the hang of making these, their flexibility allows for dried fruits and nuts in any combination.  Have fun experimenting!

Homemade Granola Bars

• 4 cups quick cooking oats
• 2 cups rice crispies
• 4 Tbsp. black chia seeds
• 4 Tbsp. white chia seeds
• 4 – 5 Tbsp. ground flax seed
• 5 Tbsp. crushed pumpkin seeds
• 5 Tbsp. sunflower seeds
• ½ cup finely shredded coconut
• ½ tsp. cinnamon or to taste
• Dash of salt
• 2 tsp. vanilla
• 1 cup honey
• 1 cup almond butter or peanut butter (sometimes I use a half cup of each)
• 1/3 cup packed brown sugar
• 2 – 4 Tbsp. dairy free chocolate chips (I use Enjoy Life Chocolate Chips)
• 11 x 17 jelly roll pan
• Wax paper

Pour all of the dry ingredients (minus brown sugar) into an extra large mixing bowl (I use my Kitchen Aid stand mixer).

Dump all the dry ingredients (minus brown sugar) into a mixing bowl.

Dump all the dry ingredients (minus brown sugar) into a mixing bowl.

Put honey, almond butter (or peanut butter), and brown sugar in a pot on the stove.  Turn the heat on to right under medium and stir for about 6 – 8 minutes.  (This allows the mixture to almost “caramelize” so the granola bars will hold together.)  MOST IMPORTANTLY…do not stop stirring or leave the pan unattended because it will burn really fast!  (I have found that peanut butter tends to brown quicker than almond butter.)

Take it off of the heat and stir in the vanilla extract.  Moving quickly, pour the wet mixture into the dry mixture and mix evenly.  (This takes a few minutes.)  Drop globs of it all over a jelly roll pan and sprinkle chocolate chips over the top.

Dump the mixture onto your jelly roll pan and add chocolate chips.

Dump the mixture onto your jelly roll pan and add chocolate chips.

Using a piece of wax paper (parchment paper works as well or even greasing your hand), press the contents down into the jelly roll pan evenly. The key is packing the granola bars super tight and really molding the sides into the shape of the pan!! 

Make sure and pack them tight working your way around the edges.

Make sure and pack them tight working your way around the edges.

Let sit for 2 hours or pop them into the freezer for about 30 minutes.  Flip the pan over onto a countertop or table (a cutting board will be necessary to protect surfaces unless you have a “special” table like mine) and cut to size.  (I use a pizza cutter or sharp knife.)

After freezing or allowing to sit for 2 hours, flip onto a flat surface and cut to size.

After freezing or allowing to sit for 2 hours, flip onto a flat surface and cut to size.

Store in an airtight container, small snack bags or gallon freezer bags in the pantry.  Enjoy!

Troubleshooting

1)  Mixture is dry and won’t hold shape.  This has happened to me when I’ve decided to use more dry ingredients (e.g., nuts, cereal, seeds). Make sure and increase the wet ingredients (more honey/almond or peanut butter), too or they will not stay together.  If you are at the mixing stage and realize it is too dry, try adding some honey.  I have also used a little coconut oil in place of honey.

2)  So sticky they fall a part. Adding too much liquid will make them too soft and not hold their shape.  If you decide to try coconut oil, I would start with just a tablespoon and increase from there.

3)  Too sweet.  In an attempt to use less sugar when I first started making these, I was substituting agave in place of the honey.  Through research, I do not recommend using agave any longer as it is very processed.  Coconut oil is an optional way of adding sweetness and decreasing the amount of sugar and honey.

It may take a few tries to “perfect” your granola bars but in the mean time, they will taste great no matter what they look like!