| S.E.E.D. FOR CHANGE sun Emotions Exercise Diet |
| How to Cook Grains
grains. We rotate by cooking up enough of one grain for 3 mornings. When that is gone, we then cook up another grain for the next 3 days. To make it tasty, healthy and hardy, we add fruit, nuts, seeds, sweetener, spices, anise, fennel, mint and more. We grind the flax seeds to make them more digestible. We have a space set aside on our counter for ease of preparation. Be creative and climb out of the cereal box! AMARANTH – Versatile, often used instead of wheat berries or flour – eat as hot or cold cereal, add to cold salads or use instead of rice in stir fry. BEST TO TOAST PRIOR TO COOKING TO BRING OUT NUTTY FLAVOR. SIMMER 1 CUP AND 1 ½ CUPS WATER FOR 35 MINUTES. 1 CUP DRY = 2 ½ CUPS COOKED BARLEY-HULLED – Makes a hearty porridge, try with nuts and raisins – add to soups, stews, pilafs, casseroles or mix with mushrooms, onion and garlic—add a cup of cooked barley to poultry stuffing. RINSE WELL. ADD 1 CUP TO 2 ½ CUPS BOILING WATER. COVER AND SIMMER 35-40 MINUTES UNTIL LIQUID IS ABSORBED. FOR A FLUFFIER GRAIN, SOAK IN WATER 5 HOURS THEN SIMMER, COVERED FOR 15 MINUTES. 1 CUP DRY = 3 ½ - 4 CUPS COOKED BUCKWHEAT GROATS – Nutty, earthy flavor traditionally found in knishes, soba and firoshki – use in pilafs, cold salads or as a breakfast porridge – can be dry-roasted, sautéed, baked, braised, refried or marinated. RINSE 1 CUP GROATS IN COLD WATER (DO NOT SOAK-BOIL GROATS) AND 2 CUPS WATER – SIMMER ON LOW FOR 10-15 MINUTES. 1 CUP DRY = 2 CUPS COOKED BULGHUR – Great base for thick soups and chilis – use in pilaf, as a meat substitute, or instead of rice as a side dish- used baked instead of cracked wheat in any recipe. RINSE – PLACE 1 PART BULGHUR IN 2 PARTS BOILING WATER AND LET STAND 20 MINUTES. 1 CUP DRY = 2 ½ CUPS COOKED COUSCOUS – Serve with marinated, broiled veggies, flavor with garlic & onions as a side dish to meats and poultry -- cooked and chilled couscous is a super salad ingredient. Use a bed of couscous instead of rice with curries or stir fry. BOIL 1 ¼ CUP WATER, STIR IN 1 CUP COUSCOUS, COVER, REMOVE FROM HEAT AND LET STAND 5 – 10 MINUTES. FLUFF WITH FORK. 1 CUP DRY = 2 CUPS COOKED ISRAELI COUSCOUS – Nutty, light flavor – use same as regular couscous. ADD 1 COUP ISRAELI COUSCOUS TO 4 CUPS BOILING WATER – RETURN TO BOIL, REDUCE HEAT AND SIMMER 15 MINUTES UNTIL TENDER BUT STILL AL DENTE – STRAIN WATER. 1 CUP DRY = 3 CUPS COOKED WHOLE WHEAT COUSCOUS – Rich, nutty flavor – use same as other couscous. POUR 1-1 ¼ CUPS BOILING WATER OVER 1 CUP COUSCOUS, COVER AND LET STAND 5 MINUTES. 1 CUP DRY = 2 CUPS COOKED HARD RED WINTER WHEAT BERRIES – Can be ground and added to bread for a hearty texture- or add whole after soaking. (FOR NUTTIER FLAVOR, TOAST BEFORE SOAKING.) SOAK OVERNIGHT. DRAIN, COVER WITH 3 ½ CUPS LIQUID & BRING TO BOIL. REDUCE HEAT AND SIMMER 50 MINUTES. DRAIN, IF NEEDED, FLUFF WITH FORK. 1 CUP DRY = 3 CUPS COOKED MILLET – Works well when dry roasted, cooked then marinated – good companion with rice, corn or oats – adaptable- absorbs flavors. FOR BEST RESULTS, TOAST PRIOR TO COOKING – ADD 1 CUP MILLET TO 3 CUPS OF LIQUID AND SIMMER 40 MINUTES. 1 CUP DAY = 3 CUPS COOKED STEEL CUT OATS – Great breakfast porridge – add to baked goods for extra chewy, nutty flavor. SOAK OVERNIGHT TO CUT COOKING TIME IN HALF. BOIL 1 CUP OATS WITH 4 CUPS WATER (1/2 TEASPOON SALT, OPTIONAL) – SIMMER 45 MINUTES. 1 CUP DRY= 3 CUPS COOKED POLENTA – Polenta is coarsely ground oatmeal, used in Italian cooking. Season with herbs, spices, sautéed mushrooms, sun dried tomatoes or garlic to make a delicious side dish or entrée. Can be sliced, baked or fried. Serve hot with maple syrup for breakfast. BOIL 4 CUPS WATER OR STOCK, VERY SLOWLY WHISK IN 1 CUP OF POLENTA. SIMMER, STIRRING OFTEN FOR 5-10 MINUTES UNTIL VERY THICK. PLACE IN GREASED BREAD PAN. CHILL 2 HOURS. SLICE & PREPARE AS DESIRED. 1 CUP DRY = 4 CUPS COOKED QUINOA – Mild flavor – great substitute for couscous or bulghur. Sprouted quinoa has a nutty flavor and is great in salads. Cook in a flavored liquid such as broth, for a side dish. Great in casseroles and baked stuffed veggies. MUST BE RINSED TO REMOVE BITTER SAPONINS THAT COAT EACH GRAIN. FOR BEST RESULTS, TOAST PRIOR TO COOKING. SIMMER 1 CUP WITH 2 CUPS WATER OVER LOW HEAT, 15 MINUTES. GRAIN WILL POP & OUTSIDE GERM WILL SEPARATE INTO CURLY TAILS. 1 CUP DRY = 2 CUPS COOKED TABOULI – Great side dish. ADD 1 CUP HOT WATER TO 1 CUP OF TABOULI. ADD ¼ CUP OF OLIVE OIL, MIX WELL. SET ASIDE UNTIL REACHING ROOM TEMPERATURE. ADD YOUR FAVORITE VEGGIES, (ONION, GARLIC, TOMATO, CELERY, BELL PEPPER, OLIVES). REFRIGERATE. TAPIOCA – Great pudding – thickener for pie fillings – Bubble Teas. BRING 6 CUPS WATER TO BOIL – GENTLY ADD 1 CUP OF TAPIOCA PEARLS, STIRRING CONSTANTLY. RETURN TO A BOIL – COVER & BOIL 30 MINUTES, STIRRING OCCASIONALLY. TURN OFF HEAT – STIR ONCE MORE- LET SIT 20-25 MINUTES. DRAIN & RINSE WITH COLD WATER, UNTIL WATER RUNS CLEAR AND PEARLS ARE COOL. PLACE IN CONTAINER- ADD HONEY OR BROWN SUGAR TO COVER OR COMPLETELY COAT THE PEARLS' SURFACE TO PREVENT STICKING. ALLOW PEARLS TO ABSORB SWEETENER BEFORE SERVING. SERVE WITHIN 8 HOURS. DO NOT REFRIGERATE. WHOLE RYE – High in amino acids and B vitamins. Use in soups, breads, stews, stuffings, as a breakfast porridge- substitute for rice and add to pilaf and casseroles. RINSE- SOAK OVERNIGHT- BOIL 3 ½ CUPS WATER (1/2 TEASPOON OF SALT, OPTIONAL) – ADD 1 CUP RYE, COVER, REDUCE HEAT AND SIMMER 50-60 MINUTES. 1 CUP DRY = 2 ½ CUPS COOKED |
baby veggies; Summer: add tomato and basil; Fall: add wild mushroom; Winter: add seafood. Do not rinse. Saute 1 cup of rice in 2 tablespoons of olive oil for 2 minutes. Add 3-4 cups hot stock or liquid, 1 cup at a time, stirring until each cup is absorbed and rice is tender. 1 cup dry = 2 cups cooked BASMATI RICE, BROWN - All purpose; has a rich, nutty flavor. Good in lentil dishes, casseroles, stir fry, fresh mushroom and vegetable soups. Rinse well. Bring 2 ¼ cups of unsalted water to a boil. Add 1 cup of rice. Cover and simmer 40 minutes. Let stand 5 minutes, then fluff with fork. 1 cup dry = 3 cups cooked BASMATI RICE, WHITE - Use the same as long grain white rice. Nutty flavor and firm texture go well with spicy curries and stir fry. Good choice for soups and stews. Rinse well. Bring 1 ¾ cups salted water to a boil. Add 1 cup of rice and boil for 2 minutes. Simmer 20-25 minutes. Let stand 5 minutes, then fluff with fork. 1 cup dry = 3 cups cooked BROWN RICE, LONG OR SHORT GRAIN - Use in creamy rice dishes and stuffings, as a substitute for arborio or mochi rice. Use to make confections, crackers and rice molds. Especially good for rice puddings due to its starchy consistency. Do not rinse. Bring 2 cups of water to a boil. Add 1 cup of rice and boil for 5 minutes. Cover and simmer 35-40 minutes. Fluff with fork. 1 cup dry = 2 cups cooked CHINA BLACK RICE - Shiny indigo color when cooked. Use alone or mix with white rice in stuffings, desserts, rice molds, pudding and rice balls. Rinse well. Bring 2 cups of unsalted water to a boil. Add 1 cup of rice. Cover and simmer for 25 minutes. Remove from heat and let stand for 10 minutes. 1 cup dry = 2 ¼ cups cooked HIMALAYAN RED RICE - Firm and hearty texture make it perfect for rice salads and rice pilaf dishes. Goes well with steamed veggies, grilled fish and light meats. Rinse well. Bring 2 cups of water and ¼ tsp of salt to a boil. Add 1 cup of rice. Simmer, covered for 35 minutes. 1 cup dry = 3 cups cooked JASMINE RICE - Excellent served with spicy dishes. Used in Thai recipes. Do not rinse. Boil 1 ¾ cups of water in a large pot. Add 1 cup of rice. Boil 2 minutes, cover then simmer for 18 minutes. Let stand 5 minutes. Fluff with fork. 1 cup dry = 3 cups cooked WHITE SUSHI RICE - Use for sushi with vinegar and water. Use as a dessert in puddings and custard molds. Rinse. Boil 2 cups of water. Add 1 cup of rice. Cover and simmer 15 minutes. 1 cup dry = 3 cups cooked WILD RICE - Chewy, nutty flavor. Serve with venison or pheasant. Add mushrooms in soups and pilafs. Add cranberries. Rinse in warm water. Boil 4 cups of water. Add 1 cup of rice. Simmer 45-60 minutes. 1 cup dry = 4 cups cooked
Melt 2 T. Oil in pan Add 1 cup rice, stirring constantly for 1 - 3 minutes. Add 1 1/2 cups of water, swirling pot, not stirring, to mix ingredients. Cover with tight lid and bring to a boil. Reduce heat and simmer for 15 minutes until liquid is absorbed. Turn off heat, keep covered and let sit another 15 minutes. Fluff with fork. 1 cup dry = 3 cups cooked WILD RICE BLEND - Excellent for rice pilaf. Rinse. Boil 2 cups of water. Add 1 cup rice. Cover and simmer for 15 minutes. Remove from heat; do not uncover. Let stand 10 minutes. Fluff with fork. 1 cup dry = 2 cups cooked |
"accidentally" cured myself of hypoglycemia. Perhaps you will find some of these ideas useful. Ditoh and I are nearly vegan now, mostly due to our knowledge regarding the raising, processing and storage of meats in the U.S.A. We encourage you to research your food sources in order to make the best choices for your health. We are moving towards adding more raw and live foods to our diet, so there will be added information sprinkled throughout this website as these changes are incorporated into our diet. Beans and Legumes: Beans: Cook thoroughly, eat small amounts to avoid gas. Consider adding epazote seeds or leaves to reduce gas. Beans, to cook faster: Bring water to a boil (3 cups for each cup of beans). Add the beans to the boiling water and cook for 2 minutes. Remove from heat, partially cover pan and let beans soak for one hour. After one hour, drain and rinse with cold water and freeze. When ready to use, thaw quickly under running water. Boil five cups of water for every cup of beans. Add the beans, lower the heat and cook 30-50 minutes. There are differing opinions as to whether beans need to be combined with brown rice, corn, nuts, seeds or wheat to make complete proteins. Beef Substitute: Bison, free-range, drug and hormone free Butter Substitute: Flax seed oil, almond butter, sesame seed butter, soy spreads, Spectrum Spread Chocolate: Buy only dark chocolate that uses cocoa butter or raw cacao Cheese: Avoid as much as possible. Try soy, salt-reduced, part skim. Use goat cheeses such as gorgonzola or feta. Chicken: Buy only free range, drug and hormone free. Remove some or all of the skin before cooking. Eggs: High-stress food, consider avoiding. (I have found that after eating eggs I get very sleepy and often have a slight headache, especially when the eggs are not from organically raised free-range chickens.) Did you know that white eggs are bleached and you ingest these toxins when you eat these eggs? Fruits: Eat locally grown, in season, unsprayed and organic whenever possible. Grains and Starches: Brown rice and grains can be prepared in large quantities and stored in the refrigerator for several days. Rice is best reheated by placing it over a double boiler or steamer for 3-5 minutes. Potatoes: Steam or bake, garnish with: chives, sunflower seeds, no-salt seasonings, stuff with left-over veggies with broth Whole Grain Foods: Cereal, Muffins, Pancakes, Crackers and Breads Buckwheat, barley, millet, mesquite,rye and oats. Many people have digestive problems and allergies associated with wheat. I suspect that much of this is due to toxic sprays, processing and genetic modifications. Cereals: rice, cream of rye, cream of buckwheat, millet, whole grain oatmeal, unsweetened granola, multi-grain cereals (Ditoh and I use a variety of grains such as quinoa, polenta, amaranth, couscous, various rices and even sweet potatoes as a base for our morning breakfast bowl. Liquids: Use natural fruit juices that do not contain corn syrup or other sugars. Vegetables juiced at home, drink as soon as possible after juicing. These are much tastier and are not loaded with salt, sugars, artificial flavors, colors and preservatives. Spring water (6-8 glasses daily) Avoid flouridated water which is a by-product of aluminum industry and is toxic. Herbal teas Nondairy milks: organic soy (that has not been genetically modified), nuts or grains. These can be purchased at health food stores or can be made fresh in a blender. Be wary of drinking cow's milk, especially in the U.S., they are laced with toxic growth hormones and when pasteurized, the heating process kills beneficial enzymes which aid in digestion. Milk fat clogs the arteries causing a host of diseases. After all, cow's milk was designed for baby cows, not humans. Meats: 3 ounces or less each day Use to flavor soups, casseroles and stir-fry Poultry use free-range only Tofu and Soy Products are complete proteins, look for organically grown and those which have not been genetically modified. Did you know that fruits and vegetables contain protein? If eaten in sufficient quantities with beans, legumes and nuts, there is no need to eat meat as a source of protein. Salads: Greens: Using a variety of organically grown greens such as spinach, romaine, endive, parsley, red lettuce, cauliflower and cabbage will ensure a variety of calcium, vitamins and minerals. Veggies: Turnips, beets, green beans, avocados, water chestnuts, zucchini, snow peas, jicama, cucumber and sprouts add flavor, nutrients and variety to your salads. Seeds and Nuts: Adds flavor, texture, protein and healthy fats. Beans and legumes: Kidney beans, pinto, garbanzo, sprouted lentils, just to name a few add even more variety, protein and nutrients. Why organic? Most soils are depleted of minerals due to years of overuse and the application of herbicides, pesticides and chemical fertilizers. Plants grown in this environment absorb these toxins and are depleted in minerals. You the consumer, then ingest these toxins while receiving minimal minerals from these plants. Salad Dressings and Marinades: Avoid store bought. Use cold-pressed oils (flax, olive, grapeseed, almond). The heat process can destroy the oil's enzymes and nutrients. Lemon or key lime juice Molasses makes a good sweetener Bragg's amino acids (organic based soy sauce) to taste Soy-based mayonnaise Olive oil vinaigrettes (1P vinegar, 2P oil) Apple cider vinegar has a tremendous amount of health benefits Here's our favorite ingredients for salad dressings: Play around with the amounts to find what pleases your palate. Be creative! Apple cider vinegar Bragg's amino acids (organic soy sauce) Tamari (organic soy sauce) Olive Oil Blackstrap molasses Grapeseed Oil Spices like: rosemary, basil, oregano Table Salt Substitute: Use sea salts, powdered kelp or nori Avoid table salts because they are highly acidic and cause high blood pressure as well as many other disorders. Avoid salted foods such as: Canned foods and soups, cheese, olives, salad dressings, catsup, pickles, etc. They usually have a high content of low-grade sodium. Sandwiches: Veggies: lettuce, tomatoes, onion, sprouts, avocados Meats: turkey, skinless chicken, tuna Spreads: soy, hummus, tahini Avoid products made from bleached and enriched flour because the grains have been stripped of all nutrition. Consider whole grains such as spelt, brown rice, cracked or sprouted grains. Seasonings and Flavorings: Avoid: Table salt, refined sugars, MSG Herbs: Find your favorites such as basil, oregano, fennel, marjoram, thyme, dill, tarragon, cayenne Consider growing your own. Herbs are easy to grow, most are perennial and many can be grown in pots. Flavoring: garlic, spices, lemon juice, onions, spike, dried veggies, apple cider vinegar, tamari, miso, seaweed, dulse Seeds and Nuts: These are high in calories, so you may want to use sparingly if you are trying to lose weight. However, they are packed with healthy nutrients and oils and are a good source of protein. Garnish in salads, breakfast cereals, casseroles and veggie dishes. Some are acidic while others are alkaline. See our pH page for more information. Soups: Homemade or “no added salt or sugar.” Legume or bean soups with a grain. Salt Substitute: 1 tsp miso to cup of soup Losing calcium? Add chicken, fish or veal bones to soup base with few T. of vinegar to pull out calcium. There is a lot of research proving that green leafy vegetables, when eaten fresh and raw contain high amounts of calcium that is readily absorbed by the body. Avoid eating meat, for a high amount of calcium is needed to process them. This is a reason why so many people suffer calcium loss. Spreads: applesauce, nut butter, preserves, almond butter, sesame butter Sprouting: Sprouting beans and legumes is easy and highly nutritious since these "live" foods are full of enzymes. Sweeteners: Natural fruit juice, pure maple syrup, barley malt, brown rice syrup, blackstrap molasses, raw honey, stevia, sucanat, turbinado and date sugar. Avoid corn syrup and artificial sweeteners, read more in our "Sweeteners" article below. You would do well to research the names of sugars and chemical additives that the food industry uses so that you can recognize them on the labels of food products. Vegetables: Eat raw or lightly steamed to avoid destroying enzymes, vitamins and minerals. Leafy green veggies: Eat raw or lightly steam until tender but not soggy, after steaming, dress with a mixture of olive oil, lemon juice and sea salt. Broccoli, Brussel Sprouts, Cauliflower: Steam and dress with lemon juice. Root Veggies: Rutabagas, Turnips, Parsnips, Beets and Yams. Steam, bake or serve whole, mashed or julienned. Squash: Steam until soft, then puree in a blender which makes it sweet. Add nutmeg or cinnamon or slice and saute in olive oil, soy sauce or broth. Celery and Carrots: Enjoy raw, sliced or lightly steamed. Add maple syrup and cinnamon to carrots for a yummy treat. Add onions and parsley to spice up celery. Cabbage: Chop into a slaw or steam. |
This page is dedicated to help provide you with answers to information that may be new to you. The rise of cancer, obesity, malnutrition and disease is sky-rocketing. Most diseases can be cured and prevented through proper nutrition. Our goal is to share what we have learned about the importance of pH, supplements and food nutrients so that you can be better informed. Ask questions, become informed and take charge of your health, your life depends on it! |
Visit our Resources page for links to other sites with helpful information.
aluminum foil. A chemical reaction occurs that can cause food poisoning. Bananas: Peel a banana from the bottom. They're easier to peel and you won't have to pick the "strings" off of it. That's how the primates do it! Take your bananas apart when you get home from the store. If you leave them connected at the stem, they ripen faster. Bell peppers: Bell peppers with 3 bumps on the bottom are sweeter and better for eating raw. Peppers with 4 bumps on the bottom are firmer and better for cooking. Cheese: Store opened chunks of cheese in aluminum foil. It will stay fresh much longer and not mold. Garlic: Add garlic immediately to a recipe if you want a light taste of garlic and at the end of the recipe if your want a stronger taste. Pizza: Heat up leftover pizza in a nonstick skillet on top of the stove, set heat to med-low and heat till warm. This keeps the crust crispy. |
roles changed dramatically as corporations began to dictate their demands on them. As the industrial age pressed upon them, the farmers got further away from planting with the moon cycles. Even larger cycles such as resting in the winter were changed when the advent of pesticides, green houses and other unnatural means of producing food were introduced. This has greatly affected the foods you eat. Fruits and vegetables are often transported 1500 miles or more from where they are grown which necessitates spraying with chemicals to stop the natural ripening process and pesticides to deter insect infestation. How many farmers live off their land? Very few, for most are forced into mono-culture, raising only one or two crops each year. This also creates a burden on the soil, depleting it of valuable nutrients resulting in food products that lack minerals necessary for health. Today, there is an average loss of over 50% of the minerals that were found in plants 50 years ago due to over-farming and the overuse of pesticides, herbicides and chemical fertilizers. To make matters worse, the food is then whisked off to processing plants where they are heated, diced, chopped, pulverized, mashed, then canned, dehydrated or boxed which further destroys any remaining nutrients. Once you purchase these items, you take them home and heat them, often cooking the oils at high temperatures that makes the oils toxic. The water used to prepare these items is usually laced with fluoride and chlorine, both extremely toxic substances. For ease, these foods are then popped into a microwave, thus, by the time the food reaches your table, it is void of nutrients and has had the life force irradiated out of it and enough toxins to make you one step closer to the grave. Factory farms raise animals inhumanely on flesh from other animals, forcing them into unnatural, cannabalism. Most are forced to eat grains, such as corn that are not a part of their normal diet, thus creating tremendous stress on their bodies. These animals are then subjected to a series of antibiotics and fattening agents such as growth hormones, all of which are toxic to animals and you, the consumer. These grains are often genetically modified (GMO), creating all sorts of havoc in their system. Scientists have proven that GMO products affects the genes of those who eat these products. Therefore, the animals' that eat GMO plants are being altered genetically and in turn, the same happens to you when you eat their flesh. It is no wonder that there is a rise in birth defects and other health conditions. During the pasteurization process, dairy products including milk, cheese and yogurt, is heated to temperatures that destroys the health benefits but still leaves the bovine growth hormones. Much of what we consume today is not only toxic, it is completely unnatural. Food and products labeled as being "natural," are often misleading. Manufacturers can use only one or two "natural" products while adding a myriad of chemicals as preservatives, food coloring and flavoring agents. Fast foods and other processed foods have created an undernourished and ironically, obese and chronically ill population. Much of the obesity that exists is due to the body storing all of these unnatural items that it doesn't know what to do with. This creates liver dysfunction and clogs every cell throughout your body. We live in a new world where food must be understood for what it is now, not 50 years ago, and educate ourselves with knowledge that prevents malnutrition and toxic accumulation of salts and chemicals. We believe that the prevention and cure of any disease comes with holistic knowledge. Holistically healthy people are much less affected by colds, allergies, flu, immune disorders or common "old age" disorders. Sickness is a long progression of immunity depressing habits found in one's "normal lifestyle" in today's modern world. Disease is preventable and most often, reversible. You are what you eat! |
How to Cook Beans
water once or twice. This will help eliminate many of the gases that cause intestinal discomfort when ingested. Precooking also reduces cooking times. Adding epazote leaves to beans also helps to eliminate intestinal gas. These tasty leaves can often be found in the Mexican spice section of your grocer or grow your own! ADZUKI BEANS Commonly used in Asian cooking and stir fries. Tastes great with tomatoes, coriander, cumin and garlic. Soak overnight. Rinse. Place in large pot and cover with fresh water. Boil 3 minutes. Then, reduce heat and simmer, covered for 35 - 45 minutes until tender. 1 cup dry = 3 cups cooked ANASAZI BEANS Replaces pinto beans in any dish and is a hearty addition to casseroles and soups. Soak overnight. Rinse. Place in large pot and cover with fresh water. Boil 3 minutes. Reduce heat and simmer, covered for 50 minutes or until tender. 1 cup dry = 2 1/4 cups cooked BLACK BEANS Deep flavored. Works well in soup, chili and stew. Especially good over rice when cooked with coriander, cumin and garlic. Soak overnight. Rinse. Place in large pot and cover with fresh water. Boil 3 minutes. Reduce heat and simmer, covered for one hour or until tender. 1 cup dry = 2 1/4 cups cooked BLACKEYE PEAS Mixes well with a variety of greens including okra, collard and swiss chard. Chop onion, mince garlic and brown with peas. Serve over rice. Soak overnight. Rinse. Place in large pot and cover with fresh water. Boil 3 minutes. Reduce heat and simmer, covered, for 30 - 40 minutes or until tender. Do not stir or skins can become damaged. 1 cup dry = 2 cups cooked CANNELLINI BEANS Nut like flavor is a tasty addition to hearty soups, stews and cold salads. Perfect for minestrone soup. Soak overnight. Rinse. Place in a large pot and cover with fresh water. Boil 3 minutes. Reduce heat and simmer, covered for 45 minutes or until tender. 1 cup dry = 2 1/2 cups cooked CRANBERRY (BORLOTTI) BEANS Add to pasta and rice dishes, stews, casseroles and cold bean and vegetable salads. Soak overnight. Rinse. Place in large pot and cover with fresh water. Boil 3 minutes. Reduce heat and simmer, covered for 45 minutes or until tender. 1 cup dry = 3 cups cooked GARBANZO BEANS (CHICKPEAS) Serve cold in a vinaigrette or toss with olive oil and garlic. To make hummus, puree the beans after cooking. Add tahini, lemon juice and garlic. Soak overnight. Rinse. Place in large pot and cover with fresh water. Boil 3 minutes. Reduce heat and simmer, covered for 60 - 90 minutes or until tender. Skim foam often. 1 cup dry = 2 cups cooked KIDNEY BEANS A favorite in salads, soups and stews. Flavor with chilis, cumin coriander, onions, garlic and cilantro. Soak overnight. Rinse. Place in large pot and cover with fresh water. Boil 3 minutes. Reduce heat and simmer, covered for 50 minutes or until tender. Skim foam often. 1 cup dry = 2 cups cooked LENTILS, GREEN Quick cooking. Good in soups or cold salads. Mix with bread crumbs to stuff vegetables. Do not soak. Simmer 1 cup with 4 cups water. Cook 12 minutes for salads. Cook 20 - 25 minutes for main dishes. Skim while cooking. 1 cup dry = 2 cups cooked LENTILS, RED beans lose shape when cooked. Excellent thickener for soup. Cook with curry spices and serve with rice. Makes excellent puree and meatless loaf. Do not soak. Simmer 1 cup with 4 cups water. Cook 12 minutes for salads. Cook 15 - 20 minutes for main dish. Skim foam while cooking. 1 cup dry = 2 cups cooked LIMA BEANS, BABY Smooth texture and sweet flavor makes an ideal choice in dishes where the bean "stands alone." Serve with steamed vegetables. Soak overnight. Rinse. Place in large pot and cover with fresh water. Boil 3 minutes. Reduce heat and simmer, covered for 35-40 minutes or until tender. (Cook large lima beans longer.) 1 cup dry = 3 cups cooked MUNG BEANS Used mainly in curries, dahl and for sprouting. Soak overnight. Rinse. Place in large pot and cover with fresh water. Boil 3 minutes. Reduce heat and simmer, covered for 35 - 50 minutes or until tender. 1 cup dry = 2 cups cooked NAVY BEANS Great for baked beans, soups, casseroles or tossed with pasta and fresh herbs. Soak overnight. Rinse. Place in large pot and cover with fresh water. Boil 3 minutes. Reduce heat and simmer, covered for 2 hours or until tender. Skim foam often. 1 cup dry = 2 2/3 cup cooked PEAS, SPLIT Adds texture to soups and stews, dips and spreads. Goes well with garlic, coriander, cumin and onions. Do not soak. Bring 1 cup of peas and 2 cups of water to a boil. Reduce heat and simmer 45 - 60 minutes or until tender. 1 cup dry = 2 cups cooked PEAS, WHOLE Great as a soup. Use as a side dish with butter and garlic. Do not soak. Bring 1 cup of peas and 3 cups water to a boil. Reduce heat and simmer 90 minutes or until tender. 1 cup dry = 2 cups cooked PINTO BEANS Use as refried beans and frijoles. Mild flavor. Can be used in dips, salsas, chili, soup and stews. Spice with green chilis, cumin, garlic and pepper. Soak overnight. Rinse. Place in large pot and cover with fresh water. Boil 3 minutes. Reduce heat and simmer, covered for 50 minutes or until tender. Skim foam often. 1 cup dry = 2 2/3 cups cooked RED BEANS Similar in taste to kidney beans. Serve seasoned over rice or use in chili and stews. Soak overnight. Rinse. Place in large pot and cover with fresh water. Boil 3 minutes. Reduce heat and simmer, covered for 50 minutes or until tender. 1 cup dry = 2 2/3 cups cooked. SOYBEANS Add to soups, stews and stir fries. Season with tamari, onion powder, cilantro or rice vinegar. Soak overnight. Add 1 cup beans to 4 cups of boiling water. Simmer covered 3 - 4 hours. 1 cup dry = 3 cups cooked |
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Cultured Vegetables: Benefits & Recipes
Cultured Vegetables (CV) are considered a super food that contributes immensely to the healing and building your inner ecosystem. These nutrient-dense fermented foods have been around for thousands of years and can be found in every long living society. Cultured vegetables are "sauerkraut" (sauer = sour and kraut = greens or plants), not to be confused with the salted, pasteurized variety of sauerkraut sold in supermarkets. They taste tangy. It may be a new taste for you, but you will soon feel that no meal is complete without them. Even better, since they are all- vegetable, they combine with either a protein or a starch meal. They are made by shredding cabbage or a combination of cabbage and other vegetables and then packing them into an airtight container. They are left to ferment naturally at room temperature for several days or longer. Friendly bacteria naturally present in the vegetables quickly lower the pH, making a more acidic environment so the bacteria can reproduce. The vegetables become soft, delicious and somewhat "pickled."
Rich in Lactobacilli Cultered Vegetables help reestablish a healthy inner ecosystem. The friendly bacteria in raw, cultured vegetables are less expensive alternative to probiotics (although we recommend both initially when in the healing process.) Digestive Aid The enzymes in the CV also help digest other foods eaten with them. They improve digestion because they are "pre-digested" which means that the friendly bacteria has converted the natural sugars and starches in the vegetables into lactic acid before they even reach your mouth, a job your saliva and digestive enzymes would do anyway. Alkaline forming and very cleansing CV balance a toxic, acidic condition. They will also trigger cleansing. You may have an increase in intestinal gas initially as the vegetables stir up waste and toxins in the intestinal tract. Soon, however, you will notice an improvement in your stools. To ease the discomfort of the gas, colonics and enemas are very useful during this period. Excellent source of vitamin C Dutch Seaman used to carry them to prevent scurvy. Ideal for pregnant and nursing women. CV alleviate morning sickness during the early part of the pregnancy. Once the baby is born, the mother should continue eating the vegetables and drinking the juice. And the liquid from the juice can be fed to the baby in tiny spoonfuls relieve colic. Appetite control and weight loss CV are ideal for those with wanting to reduce their sugar cravings. The veggies help take away cravings for the sweet taste in pastries, colas, bread, pasta, dairy, and fruit. Increase Longevity You could think of the friendly bacteria in the raw CV as little powerhouses. By eating the vegetables, you will maintain your own enzyme reserve and use it to eliminate toxins, rejuvenate your cells, and strengthen your immune system, which all add up to a longer, healthier life.
Cultured vegetables and their beneficial microflora demonstrate the potential to:
Increase energy levels Cleanse colon and aid in overcoming constipation Reverse acidic conditions by alkalinizing the body Fight off unfriendly microbes found in our food, water, and
Stimulate metabolism Work against the development of fatty tissues Protect stomach and intestinal lining Normalize acidity of stomach Manufacture B vitamins Aid in assimilation of iron Supply digestive enzymes, thereby allowing the body's
rejuvenating cells, and strengthening the immune system
stomachaches In the book, Healing with Whole Foods, Paul Pitchford discusses the benefits of cultured cabbage including: the regeneration of intestines, balancing of stomach secretions, strengthening of the pancreas, improved digestion of fats, strengthening of nerves, stimulation of blood formation, potential clearing of mental depression, and maximization of B12 uptake in the digestive tract. It also contains large quantities of choline, a substance capable of lowering blood pressure, regulating the passage of nutrients into the blood, and preventing accumulation of fats in the liver. It also contains acetylcholine which affects the parasympathetic nervous system, thereby slowing the heart rate and promoting calmness and sleep, and positively affecting the peristaltic movements of the colon which aid in the relief of constipation.
Cabbage is usually the main ingredient but adding other vegetables will increase the nutritional value and give you a variety of flavors. Vegetables: • Green & Red Cabbage • Cucumbers • Carrots • Beets • Tomatoes • Asparagus • Green beans • Spinach/Kale/Collards, or other greens • Onions • Sweet potatoes/Yams • Red/Daikon radishes • Jicama • Sweet & hot peppers Ocean Vegetables • Dulse • Wakame • Hijiki • Arame Herbs & Spices: • Dill • Caraway • Curry • Cilantro • Garlic • Chives • Ginger root • Mustard seeds • Peppercorns • Cloves • Nutmeg • Cinnamon • Fennel
Cultured vegetables are made by shredding cabbage or a combination of cabbage and other vegetables and then packing them tightly into an airtight container. They are left to ferment at room temperature for several days or longer. Friendly bacteria naturally present in the vegetables quickly lower the pH, making a more acidic environment so the bacteria can reproduce. The vegetables become soft, delicious, and somewhat "pickled." One important secret to making really delicious yet medicinal cultured veggies is to use freshly harvested, organic, well-cleaned vegetables. After washing the veggies, spin them dry.
Version 1 Oceanic Dill 3 heads green cabbage, shredded in a food processor 1 bunch kale, chopped by hand (optional): 2 cups wakame ocean vegetables (measured after soaking), drained, spine removed, and chopped 1 Tbsp. dill seed Version 2 Carrot Ginger Jazz 3 heads green cabbage, shredded in a food processor 6 carrots, large, shredded in a food processor 3 inch piece ginger, peeled and chopped 6 cloves garlic, peeled and chopped Version 3 Green Apple Tang Kohlrabi Celery Garlic Ginger a green apple Version 4 Flamingo Beat 3 heads green cabbage 1 small beet 4 carrots Version 5 Laurie's I usually put all of this in, but when it says optional it is optional! This recipe makes a double batch (12-14 jars) 3-5 med - large heads red cabbage 1 bunch swiss chard 2 lb organic carrots 1 bunch kale 1 bunch green onions 1 bunch dill (fresh), fennel or basil 2 bags (2 hearts each) organic Celery hearts or 2 stalks organic celery 2 red bell peppers 2 zucchini (optional) 2 cucumbers (optional) 1/2 bag Arame (optional : I don't always use this) 1 bunch Arugula (optional) Version 6 Sweet & Savory 2 heads red cabbage 3 carrots 1 beet 1 sweet potato 1 red bell pepper 1 red onion 3 garlic cloves Dulse Version 7 Spicy Cabbage 2 heads green cabbage 1 bunch kale 1 daikon radish 5 scallions 1-3 jalapeno peppers (or other hot peppers)
Dissolve one package of Body Ecology Culture Starter (https://shop.bodyecology.com/prodinfo.asp?number=BE011 ) in 1/2 cup warm (90*) water. * Ditoh and I use an acidophilus tablet to start ours. When it's time to make a new batch, we use some of the previous batch of Cultured Vegetables as the starter. Add some form of sugar to feed the starter (honey, Agave, or EcoBLOOM). Let starter/sugar mixture sit for about 20 minutes or longer while the L. Plantarum and other bacteria wake up and begin enjoying the sugar. While the starter is waking up and activating prepare other ingredients. 1. Combine all ingredients in a large bowl. 2. Remove 2-3 cups of this mixture and put into a blender. 3. Add enough filtered water to make a "brine" the consistency of a thick juice (about 4 cups including the veggies) Add the starter culture to the brine. Blend well and then add brine back into the vegetable mixture. Stir well. You can also add the smaller ingredients like garlic and ginger or dill to blender mixture for more evenly distribution when mixing.) 4. Pack mixture down into a 2 quart or 1 quart glass or stainless steel containers. Use your fist, a wooden dowel, or a potato masher to pack veggies tightly. 5. Fill container almost full, but leave about 1 inches of room at the top for veggies to expand. 6. Roll up several cabbage leaves into a tight "log" and place them on top to fill the remaining 3/4 -2 inch space. Clamp jar closed. 7. Let veggies sit at about a 70 degree room temperature for at least three days. A week is even better. It is a good idea to place jars of veggies on a tray just in case there is any overflow as they ferment. Refrigerate to slow down fermentation. Enjoy! Important Fact: During this fermentation period, the friendly bacteria are having a heyday, reproducing and converting sugars and starches to lactic acid. Once the initial process is over, you can slow down the bacterial activity by putting the cultured veggies in the refrigerator. The cold greatly slows the fermentation, but does not stop it completely. Even if the veggies sit in your refrigerator for months, they will not spoil; instead they become more delicious with time. Properly made, cultured vegetables have at least an eight month shelf life. If you don't have room in the refrigerator, you can leave them on a shelf for several months, putting them in the refrigerator after opening. |
with aluminum even though the company that makes it claims it does not. To be on the safe side, Ditoh and I use Bob's Red Mill Baking Soda, which can be found at most health food stores. Ask your local grocer to stock it! http://www.bobsredmill.com/
bicarbonate) on the "Home Remedies" page. |