For the love of Fermentation

                 Classic Sauerkraut with Caraway Seeds, Carrots/Beets with Juniper Berry, Simply Beets
                                               made with organic veggies from my garden.

In hard times, people will find ways to reduce their consumption of store-bought foods.
During World War II, victory gardens saved the lives of millions of Londoners and French town-people walked and biked miles to go cultivate their little plots of land on the outskirts of big cities. What couldn't be eaten right away was processed for preservation.
In every corner of the planet and from times immemorial, humans have fermented their foods not only as a mean to keep for later use but to enhance the nourishment that they provide.
On the African continent, the Ethiopians have soured teff flour to make injera, a type of spongy bread used to sop up vegetables and meat dishes. Cassava, a tuber similar to potato, is fermented all over West Africa. The Koreans have their Kimchi. The Bulgarians shared their longevity and their yogurt with the rest of us. The Japanese eat more fermented foods that I can think of: miso, natto, tsukemono...The French (them again...sorry, I'm a bit biased when it comes to Froggies...) refined the unmistakably pungent sourdough bread that millions of bakers have perfected. They've made some the world's best wines, vinegars and cheeses for centuries
And there is the famed sauerkraut, already found in China 2000 years ago. From there, it possibly made its way to Eastern Europe in the saddle-bags of Genghis Khan.

Lacto-fermentation is the process during which lactobacilli organisms (naturally present on cabbages and other vegetables grown in soils that are fertile, organic and full of minerals) convert the sugars and starches in the veggies into lactic acid.  Lactic acid is the natural preservative present in fermented vegetables that gives them their lovely tart flavor. Lactobacilli organisms convert the sugars into lactic acid when high quality sea salt is added to the vegetables. No vinegar is needed.

This method of food preservation enhances the life in the vegetables and it enhances yours!
Regular consumption of lacto-fermented vegetables has many benefits:
-maintenance and re-establishment of beneficial intestinal flora,
-helps digestion,
-relieve constipation,
-decreased allergies,
-great source of vitamins, enzyme, acetylcholine

Did you know that 90% of your genetic material is not yours, but instead belongs to the bacteria, fungi, viruses and other microorganisms that form your microflora? It seems that we are big transport systems for the little guys, doesn't it?

These gut microbes may be tiny but researchers keep discovering the important roles these organisms play in our overall health and well-being. We now know that the micro-flora influences our:
-genetic expression
-immune system
-weight
-risk of many chronic and acute diseases, from diabetes to cancer
-lately, some research discovered that a certain set of these microbes may actually influence the activity of genes in your brain. They may have a role in  manipulating our behavior and our memory.

According to an article in the Guardian of April 19, 2012:
"Acquisition of intestinal microbiota in the immediate postnatal period has a defining impact on the development and function of the gastrointestinal, immune, neuroendocrine and metabolic systems. For example, the presence of gut microbiota regulates the set point for hypothalamic-pituitary-adrenal (HPA) axis activity."


But our colonies of friendly-bacteria are under constant assault from our lifestyle choice:
-antibiotics
-chlorinated water
-antibacterial soap
-agricultural chemicals
-pollution

Some things are difficult to avoid, but every time we eat meat from CAFOs (confined animal feeding operation) we absorb huge amount of the antibiotics that are given to the animals not only to treat diseases but to cause rapid weight gain. Consuming meat from grass-fed, humanely raised animals is crucial to avoid this over-exposure to highly damaging antibiotics.

According to The Washington Post of August 22, 2012:

"The use of antibiotics in young children might lead to a higher risk of obesity, and two new studies, one on mice and one on humans, conclude that changes of the intestinal bacteria caused by antibiotics could be responsible. Taken together, the New York University researchers conclude that it might be necessary to broaden our concept of the causes of obesity and urge more caution in using antibiotics." Washington Post, August 22, 2012.

Proper nutrition means getting the right type and amount of nutrients that our biological processes need, but we also need to nourish the non-human cells in our body, our gut micro-flora.


Luckily, very good commercial fermented vegetables are available in fine grocery stores and farmers markets.
Here in Seattle, we are blessed with Firefly Kitchens and their tasty offerings.

                                                       http://www.fireflykitchens.com

Making your own is cheap and fun. Gazillions methods and recipes are available on the net.

Here's a simple one, for beginners:

 Chop or grate your chosen vegetables. The smaller they are the more readily they will release their liquids
 and the better they will ferment.
 Mix all vegetables in a large bowl and massage them well. They will release their liquid.
 Add the salt while mixing, to taste. A quart of sauerkraut will have at least 1 to 3 Tbsp of salt.
 Pour the liquid and the vegetables into a jar.
 Press down to release any air bubbles and to submerge the vegetables completely.
 A weight such as a smaller jar filled with water can be placed on top. Cover with a cloth to keep insects
 out or simply cap the jar once the vegetables are submerged (without adding the weight). Open the jar
 daily to release the pressure and to taste your kraut.

 Keep the veggies at room temperature for at least 4 to 7 days. The warmer it is the faster they will culture.   

 Once you like the way they taste place the jar in the refrigerator where it should keep indefinitely.

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Why do I make beef bone broth?

Our ancestors made use of every part of the animals they butchered. In our throw-away society, most of us eat the meat and discard the bones. Bones, tendons and cartilage are mostly used for industrial purposes. (Yes, my vegan friends, if you want to truly honor the lifestyle you have chosen, you need to let go of your cell-phones and renounce all airline travels!)
Back to broth or stock.
Properly prepared, these are filled with minerals as electrolytes, making them easily assimilated. Calcium, magnesium and potassium are drawn from the bones, cartilage, marrow and vegetables as the stock simmers for hours. The resulting gelatin has the ability to attract digestive juices for rapid and effective digestion. Even though it is not a complete protein, it allows the body to utilize other proteins taken in.
Cooks have used them to give amazing flavor to their dishes.
Healers have been aware of the qualities of nutrient-rich stocks, from beef to chicken to fish.
Chinese physicians made soups from the thyroid glands of animals to restore vitality and energy to their patients (In the US, 40% of the population suffers from thyroid deficiency: fatigue, weight gain, frequent flu and colds, depression, inability to focus and many more symptoms are common). Learning how to make broth and stock is a valuable skill for anyone who cares about their health. And the list of uses for your homemade stock and broth is endless:
-Cut a few raw vegetables and add them to a bowl of steaming broth and you have a wonderful nourishing snack.
-A risotto made with real stock is out of this world (and from this grain-free gal, it's quite a statement!)
-Chicken soup anyone? It will feed, calm and repair the intestinal lining and the nervous system. It even smells like mother love.

Commercial stocks are full of sodium and other additive best to leave alone.
I admit that making your own is time and space consuming but you have total control of what goes in and what doesn't. And you get the satisfaction of knowing that your family is fed with love.

 Grass-Fed Beef Bones Stock (Sally Fallon's recipe)

Difficulty:  Moderate – takes practice and patience
Equipment:
•    Chef’s knife
•    Fine Strainer
•    Stockpot
•    Quart size mason jars or BPA-free plastic tubs
•    Roasting pan
Ingredients:
•    4 pounds of beef marrow, knuckle bones, bits of leftover beef
•    3 pounds meaty rib or neck bones
•    1 calf foot, cut into pieces (optional)
•    4 or more quarts cold water
•    1/4 cup vinegar
•    3 onions, coarsely chopped (or your bag of collected frozen onion parts)
•    3 carrots coarsely chopped (I omit this sometimes)
•    3 celery sticks, coarsely chopped (I omit this if I don’t have celery)
•    Several sprigs of fresh thyme, tied together
•    1 teaspoon of crushed dried green peppercorns.
•    1 bunch of parsley
•    Celtic sea salt – optional – only after broth is completed.

Preparation:
1.    Place the knuckle and marrow bones and optional calf foot in a very large pot with vinegar and cover with water. Let stand for one hour.
2.    Meanwhile, place the meaty bones in a roasting pan and brown at 350 degrees in the oven. When well browned, add to the pot along with the vegetables.
3.    Pour the fat out of the roasting pan, add cold water to the pan, set over a high flame and bring to a boil, stirring with a wooden spoon to loosen up coagulated juices. Add this liquid to the pot. Add additional water, if necessary, to cover the bones; but the liquid should come no higher than within one inch of the rim of the pot, as the volume expands slightly during cooking.
4.    Bring to a boil. A large amount of scum will come to the top, and it is important to remove this with a spoon.
5.    After you have skimmed, reduce heat and add the thyme and crushed peppercorns.
6.    Simmer stock for at least 12 hours and as long as 72 hours.
7.    Just before finishing, add the parsley and simmer another 10 minutes.
8.    You will now have a pot of rather repulsive-looking brown liquid containing globs of gelatinous and fatty material. It doesn’t even smell particularly good. But don’t despair. After straining you will have a delicious and nourishing clear broth that forms the basis for many other recipes.
9.    Remove the bones with tongs or a slotted spoon. Stain the stock into a large bowl. Let cool in the refrigerator and remove the congealed fat that rises to the top. Transfer to smaller containers and to the freezer for long-term storage.
10.    The marrow can be removed from the bones and spread on whole grain sourdough bread. Your dog will love the leftover meat and bones. The congealed fat can be used to make pemmican or put outside to feed the birds.

I like to eat the meat and veggies as soon as my broth is in jars. It reminds me of the famed French Pot-au-Feu, minus the turnips. My dogs get only the big bones.

Beautifully gelled stock is a staple in any kitchen.
I'm still working the kinks out of my broth-making.
The gelling happens or not, but even when the stock is quite liquid, it is still deliciously nourishing.
You can find grass-fed pastured beef bones at most Farmers Market of big cities.
They can also be ordered from reputable companies such as http://www.grassfedtraditions.com











For more stock recipes and various uses, check Sally Fallon's book:
"Nourishing Traditions, the Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats"

http://books.google.com/books/about/Nourishing_Traditions.html?id=xIKkmlKOFfQC