Autumn Soup - Good for the Immune System

During the cold weather season, it is important to eat lots of orange vegetables.  They are rich in Vitamin A and boost the immune system.  When you make homemade soup, be sure to add sweet potato, carrots, orange bell peppers, and squash.  Throw in beans for protein.  Yummy!

mmmmMmmm, good!

Free Food!

Nothing tastes better, when you are on a tight budget, than free!  We are lucky enough to live in a college town with many alleys that have an abundance of fruit growing over fences.  Mother was lucky enough to find concord grapes, pears and apples.  With the economy the way it is, many homes are sitting empty with yards full of ripe fruit begging for someone to harvest them.  Many neighbors would be glad to have people harvest what is left before it turns their yards into carpets of mush.

 

Mother spent the day canning grape juice and applesauce.  Never canned before?  Well, this is a good place to start.  Let's start with super easy grape juice:

Grape Juice

Use a pot large enough to cover your canning jars with 2 inches of water.  It takes a long time to bring a huge pot of water to a boil, so I put my empty jars and lids in the pot while it is heating up.  By the time you rinse the grapes and pull them off the vines, the jars are ready to be filled.  In a separate pan, bring water and raw honey to a boil.  Remove jars and lids from pot.  Put enough grapes in the jars to fill them 3/4 full.  Pour hot water and honey mixture into jars, leaving 2 inches of headroom.  Wipe rim of jars with clean towel.  Center lids on each jar and apply rings.  Put jars in boiling water for 10 minutes.  Remove and set aside.  You will hear the lids start popping as they seal.  Let jars sit undisturbed until cool.  When you are ready to use your juice, just strain the fruit before serving.

Applesauce

If you have a food mill, you can chop up and use all of the apple.  Mother does not have a food mill, so she removes cores and stems.  Once the apples are cut up, you can throw them in a large pot with about a half cup of water and cook over medium heat until they get soft.  As the apples soften, stir, cover and simmer for a couple of hours until completely soft and broken down.  You can blend or mash the apples and put them in hot jars, leaving about a half inch of headroom, apply seals, rings, and boil for 5 minutes.  Having cooked the applesauce, and having it piping hot when added to jars, cuts the processing time down.

One bucket of apples yielded about 11 pints of applesauce. 

Eating Nutritious on a Budget: Beans

Not only are beans cheap but they can be very nutritious when properly prepared. Canned beans are prepared in high temperatures and pressures that reduce the amount of proteins and other nutrients.   Homemade beans taste better than canned and they are rich in minerals and B vitamins.  Beans have phytates that are hard for the body to digest.  Soaking beans in whey reduces phytate content.  For people on a casein (dairy) free diet, you can substitute whey for apple cider vinegar and achieve the same results.  

This is another recipe from the Nourishing Traditions cookbook by Sally Fallon.  In the cookbook, the author talks about the reasoning behind careful preparation of beans, "Traditional societies whose cuisines are based on legumes prepare them with great care.  Beans are soaked for long periods before they are cooked.  The soaking water is poured off, the beans are rinsed and the skins picked off.  As the legumes cook, all foam that rises to the top of the cooking water is carefully skimmed off.  Sometimes water is replaced midway during the cooking process.  Such care in preparation ensures that legumes will be thoroughly digestible, and all the nutrients they provide well assimilated because such careful preparation neutralizes phytic acid and enzyme inhibitors and breaks down difficult-to-digest complex sugars."

Mother makes a large batch on "cooking day" (Sunday).  They can be frozen and taken out the night before needed.  Eat them with celtic sea salt and cheese, use them for tacos or burritos, or mash them up for refried beans.   

Basic Beans

2 Cups Beans (kidney, pinto, black, or white)

2 Tbl Whey (or apple cider vinegar)

4 cloves garlic, peeled and mashed (optional)

Celtic sea salt and pepper

Cover beans with warm water.  Stir in whey (or apple cider vinegar) and leave in a warm place for 12-24 hours depending on the size of the bean.  Drain, rinse, place in a large pot and add water to cover beans.  Bring to a boil and skim off foam.  Reduce heat and add optional garlic.  Simmer, covered, for 4-8 hours.  Check occasionally and add more water as necessary.  Season with salt and pepper.  Note: do not add salt during cooking process as it will make the skins tough.

Beet Kvass: Liver Tonic

Once a week, mother gives us left over beets that she uses to make Beet kvass.  What is Beet kvass?   It is a slightly effervescent lactic acid fermented drink.  It is another cheap way to make your own probiotics with the addition of medicinal properties.  Beets are rich in vitamins and minerals.  Beet Kvass is an excellent liver tonic.  Grandmother drinks 4 oz everyday to improve the residual side effects of the chemotherapy and radiation she underwent for breast cancer.  She also drinks it to keep kidney stones at bay.  This recipe comes from the Nourishing Traditions cookbook by Sally Fallon.

Beet kvass
3 medium or 2 large organic beets,
peeled and chopped coarsley
1/4 Cup Whey (refer to Making Whey post)
1 Tbl sea salt
filtered water

Place beets, whey and salt in a 2 quart glass container.  Add filtered water to fill the containter.  Stir and cover securely.  Keep at room temperature 2 days before transferring to refrigerator.

Chopped beats, whey and salt

Note:  Do not use grated beets in this recipe.  They exude too much juice resulting in a too rapid fermentation that favors the production of alcohol rather than lactic acid.

Muesli (aka Yummy Oatmeal with Stuff in it)

This tasty treat doesn't come our way often but mother makes a really yummy muesli for breakfast.  Growing up, mother couldn't stand oatmeal and its weird texture but when times are tough it is very economical and (when prepared properly) extremely nutritious meal.

Muesli

• 1  Cup Rolled Oats (See note below for GF/CF)
• 1/4  Cup Almond Slivers (Optional)
• 1/4  Cup Dried Unsweetened Coconut (Optional - see note below)
• 2 Tbl  Fresh Whey  (GF/CF can substitute 2 Tbl Apple Cider Vinegar or Lemon - see note below) 
• 1 1/2  Cups Filtered Water

Combine all ingredients, cover and let soak for 7 to 24 hours (I make mine before I go to bed).  

• 1 Can Coconut Milk (or your favorite milk/milk substitute - see note below)
• Strainer or Large Sieve

The next morning, take a strainer lined with cheesecloth (or a large sieve) and rinse the oatmeal mixture.  Put the ingredients back in the pan, add coconut milk and bring to a boil.  Once it starts to bubble, cover and turn the burner off.  Let sit 3 minutes while preparing toppings:

• Coconut (see note below)
• Chopped pecans
• Chocolate chips (Look for GF/CF)
• Pure Maple Syrup

Have fun with the toppings.  Papa is the one who came up with the toppings listed here and it tastes just like a cookie.  It was the only way to get mother to eat it!

Mother used to practice the GF/CF diet and, back in those days, oatmeal was on the "cannot have" list.  Today, oats have been approved for the GF/CF diet, so long as the oats are guaranteed by the manufacturer not to be cross contaminated by gluten.








 The following recipe uses whey.  For people on a strict Casein Free (Milk Proteins) diet, this recipe can be used with apple cider vinegar or lemon as noted in recipe (Apple cider vinegar is mothers favorite.  If you haven't read it yet, check out my post "An Apple A Day..."). 






This recipe includes coconut and coconut milk.  Coconut has saturated fat but being a medium chain fatty acid, the body utilizes it right away vs. storing it in fat cells.  

It took mother a while to find unsweetened natural coconut but it can be done.  Mother stores it in the fridge to extend the shelf life.  

note:  Mother's son hates shredded coconut, so she doesn't put it in unless he is at grandma's; however, she does still use the coconut milk and he doesn't even know it!  If you or your child hates shredded coconut, try omitting it and try using the coconut milk.  If it doesn't work, you can use your favorite milk substitute.

 

Trying to find coconut milk with simple ingredients was a challenge but it can be done.  The ingredients in "A Taste of Thai" are:  coconut, water, and guar gum. 

If you are wondering why the oats are soaked overnight, there are two reasons for this.  The first, is that the oatmeal cooks faster and the second is best explained in a direct quote from Sally Fallon's book "Nourishing Traditions":
      "Soaking allows enzymes, lactobacilli and other helpful organisms to break down and neutralize phtyic acid.  As little as seven hours of soaking in warm acidulated water will neutralize a large portion of phytic acid in grains.  The simple practice of soaking cracked or rolled cereal grains overnight will vastly improve their nutritional benefits.
     Soaking in warm water also neutralizes enzyme inhibitors, present in all seeds, and encourages the production of numerous beneficial enzymes.  The action of these enzymes also increases the amounts of many vitamins, especially B vitamins".

An Apple a Day...

Mother once heard from a friend that if you wait until the first frost to harvest apples, they will taste even better.  Fall is fast approaching and along with it apple harvesting will begin.  I can almost smell the warm apple cider right now!  

When mother was researching biomedical treatments for her children, she came across the benefits of Apple Cider Vinegar.  She used to prepare a glass of water with one teaspoon of Apple Cider Vinegar and a teaspoon of raw honey and serve it to the children twice a day.  

Wanting to know more about the benefits of Apple Cider Vinegar, mother read the book "Apple Cider Vinegar:  Miracle Health System" by Patricia Bragg.  It provided a lot of useful information and mother recommends it to anyone wanting to learn more. 




Below is an article that mother found on the internet that highlites the benefits that can be found in Apple Cider Vinegar:

Apple Cider Vinegar  - Linda Paul

"I am sure we have all heard the old saying , “An apple a day keeps the doctor away.” This could well have a lot of merit. Apples are among the most health-giving fruits available to us. They contain a host of beneficial vitamins and minerals, such as phosphorous, potassium, magnesium, calcium, iron, and many trace elements as well. And, they are the central ingredient in apple cider vinegar.

Cider vinegar is a powerful detoxifying and purifying agent. It breaks down fatty, mucous and phlegm deposits within the body. By breaking down these substances it improves the health and function of the vital organs of the body, such as the kidneys, bladder and liver, by preventing excessively alkaline urine. It also oxidizes and thins the blood, which is important in preventing high blood pressure. This powerful potion also promotes digestion, assimilation and elimination, all the while neutralizing any toxic substances that enter the body. Cider vinegar has been found to neutralize any harmful bacteria that may be found in certain foods. When a mixture of cider vinegar and water is taken before a meal (particularly food served in restaurants or at picnics where the preparation or duration of food left uncovered and not refrigerated is questionable), it seems to prevent diarrhea or digestive upsets.

Apple cider vinegar contains a potent supply of potassium which researchers feel is helpful in easing the effects of common colds and allergies, including mucous formation, watery eyes, sinus and catarrhal problems. Cider vinegar can also be beneficial for symptoms such as tooth decay and splitting of the fingernails, which are symptoms of potassium deficiency. Potassium is essential for the replacement of worn-out tissues within the body. This mineral is also important to soft tissue repair, as calcium is to the bones and teeth. A deficiency of potassium within the body can produce callous formations on the souls of the feet, insufficient replacement of worn tissue, and hair loss.

Tests have proven that soil deficient in potassium will produce anemic and undersized plants, but when potassium is introduced into the soil, the plant becomes healthier and increases in size. When potassium, in the form of cider vinegar is fed to livestock their appearance improves and their stamina increases. This can also prove true on a human level for those who have potassium deficiency. A few teaspoons of cider vinegar taken with water each day has been known to produce amazing results. Cider vinegar can be taken alone or used in cooking. It can be used as a salad dressing, for pickling, in making mayonnaise or sprinkled on potato chips or French fries. It can used as a hot or cold beverage sweetened with honey. The best method of using apple cider vinegar is in its natural liquid form.

When the body is lacking certain minerals or salts, ill health can be the result. Toxic build-ups with the body can cause boils, blisters, acne, etc. Cider vinegar detoxifies and helps with the cleansing and clotting processes of the blood, by helping along the blood oxidation process.

Cider vinegar is thought to be beneficial in the treatment of arthritis, as a beverage or with compresses soaked in hot vinegar applied directly to the joints. It is also thought to be helpful when used to treat asthma, nose bleeds, osteoporosis, cancer, candida, high cholesterol, colds, constipation, muscle cramps, colitis, diabetes, diarrhea, depression, dizziness, ear discharge, eczema, fatigue, gallstones, kidney stones, hay fever, headaches, heartburn, hiccups, indigestion, insomnia, kidney and bladder problems, metabolism, nasal congestion, sore throats, stiff joints, ulcers and weight loss.

Please check with your physician before starting any new treatments, including dietary changes. Alternative or holistic health procedures are meant to be complimentary process to traditional medical practices, and not used in place of them".

Curds & Whey

My mother loves to give my sisters and I leftover curds and whey.  Fresh whey, when properly prepared, is a great natural probiotic.  Whey is good for chickens and humans.  Whey is the most beneficial when prepared from raw milk but I realize that not everyone has access to good quality raw milk.  Luckily, it can be made from good quality, unsweetened, plain yogurt.  The following recipes for yogurt whey and raw milk whey are from mother's favorite cookbook, "Nourishing Traditions" by Sally Fallon

Homemade Yogurt Whey

 Unsweetened, unflavored (preferably organic) plain yogurt

Strainer

Cheesecloth

Bowl

Put a strainer in a large bowl and line the strainer with cheesecloth.  Pour yogurt into cheesecloth and allow fluid to drip into bowl (This fluid will look like lemonade and may have some white cloudiness to it).  Allow to drip for several hours then gather the cheese cloth and (Don't squeeze!) hang above bowl until the bag no longer drips.  The entire process can take around 7 hours.  The remaining yogurt is now called curds or kefir cheese or farmer cheese.  The flavor is a bit pungent for my mother's tastes but when mixed with Ranch Dressing mix people gobble it up!  The curds and whey can then be stored in the refrigerator for up to 6 months.  Yes, that's right...when properly prepared it has a crazy shelf life!

Homemade Raw Milk Whey

Good Quality Fresh Raw Milk (1 Gallon)
Yogurt Starter Culture (1 Packet)

Strainer

Cheesecloth

Bowl

Pour yogurt starter into raw milk, mix well, and set out at room temperature for 1 to 4 days until the milk separates.  When the milk separates, put a strainer in a large bowl and line with cheesecloth, pour milk into cheesecloth and allow fluids to drip into bowl.  After a few hours, gather the ends of the cheesecloth and hang above bowl until dripping stops.  This can take 7 to 14 hours.  Refrigerate when complete.  Shelf life of 6 months.