Raw unpasteurized sauerkraut is incredibly high in vitamin C, probiotics, digestive enzymes, and cancer-fighting compounds. For a more thorough discussion of the fantastic, fabulous affects of fermented foods, you can read my article. Otherwise, just trust me when I say that sauerkraut is super delicious, super nutritious, and super easy to make at home.

To culture a batch of cabbage, all you’ll need is:

• cabbage, green or purple, as much as you want
• sea salt, about 1 tablespoon per 2 pounds cabbage
• a sharp knife + cutting board OR a food processor
• a very, very large bowl
• large glass jars or a glazed ceramic (lead-free) crock
• coffee filter/rag/wash cloth + rubber band

Step One
First, peel a few of the outer leaves from each head and set them aside. Then, cut the cabbage! You can thin slice it by hand (my preference) or you can use a food processor for a more diced, ‘fluffy’ affect. Surface area is crucial so try to slice as thinly as possible.


Step Two
Put all your cabbage in a very big bowl. It looks like a ton but it shrinks up, I promise. Sprinkle the salt over the cabbage. My general guide is 1 tablespoon per 2 pounds, but there’s lots of wiggle room. You *do* need enough salt though, as it draws the moisture out of the leaves via osmosis, and it also keeps the fermenting liquid inhospitable to ‘bad’ bacteria. Make sure you use sea salt, not table salt.


Step Three
Give it a good massage! I like to use my hands but you can use a potato masher or even the blunt bottom of a cup or jar. What you’re doing is breaking down the cell walls and extracting moisture. You’ll see the cabbage go from crisp to limp, and the volume will significantly decrease.





Step Four
Now it’s time to pack it in. Use a very clean glass jar or glazed ceramic (lead-free) crock. Handfull by handfull, stuff the soggy cabbage in and press it down hard. If you do it right you’ll be able to get a big head of cabbage into a very small space. Tamp it down after each handful and notice how the liquid always rises above the solids. Top it off with the last of the cabbage and the last of the liquid.


Step Five
Now, take one of those large outer leaves and press it down on top of the shredded cabbage (shown left) . You may have to tear it into a few pieces to get it to fit, but basically you’re making a little hat to keep all the shreds submerged.

Then, you need to weight it down to keep it from floating. I use a smaller jar filled with water (shown right), but you can also use a ziplock bag of water, a small plate – whatever works with your setup.

Finally, cover the top with a breathable barrier – something to keep out dust and bugs but to allow air flow as well. I prefer coffee filters (shown at top), which I can use again and again. Secure with a rubber band and set in a coolish spot to ferment.

Check every day to make sure the shreds stay under, and use a clean hand to push them back down if necessary. Taste test every few days – it’s done when you think it tastes yummy! Kraut can ferment anywhere from 5 days to 5 weeks and will then store in the fridge for months. Enjoy!

~~~

For more instruction here’s an awesome video from the fermenting master himself, Mr Sandor Ellix Katz (aka Sandorkraut). Check it out – he’s the shizzie y’all.

~~~

Also! I thought it would be fun to share this little ‘behind-the-scenes’ photo. People always ask me how in the world I find the time to get all this stuff done. The answer is simple: I am a crazy person. Ha! But here’s the proof. Working spread out on my kitchen floor, wearing my baby (who is totally passed out!), up to my elbows in experiments, catching up on my animal rights podcasts . . . and grinning like a mad woman, because I’m LOVING IT!





BONZAI!

If you already have a yogurt maker you’re super stoked – and you can still use this recipe, but follow your machine’s directions when it comes time to culture. If you’re interested in making lots of yogurt at home, a yogurt maker may be a good investment for you. They’re really quite cheap – especially if you can find one secondhand (check Craigslist!).

But, a yogurt maker isn’t necessary! I make yogurt in my crock-pot, which is one machine that’s worth the money for all sorts of reasons. (I <3 my crock so much!) But even if you have neither a yogurt maker nor a crock-pot, you can *still* make yogurt at home! Just see the note at the end of this post.


Alright, yogurt time! Here’s what you’ll need:

• One batch of homemade alt milk (about 4 cups) (you can try subbing store bought – let me know how it goes)
• 2 heaping tablespoons tapioca starch (available at health food stores, specialty shops, or ‘ethnic’ markets)
• 1 tablespoon organic evaporated cane juice (or sugar; I’ve tried maple syrup with no luck)
• Some sort of culture (If this is your first time you have three options: 1 tablespoon store bought non dairy yogurt, 1 non-dairy probiotic capsule (refrigerated only, as the shelf stable ones are not alive), or a non-dairy yogurt starter.) (Every time you make a batch of yogurt, save some of it to use as a starter for your next batch. this will save you a lot of money!)
• A small pot
• A candy thermometer
• A slow cooker
• Dish rags/towels and a large blanket

Step One
Pour the entire batch of alt milk into the pot, over medium heat. Whisk in the tapioca starch and the sugar. Allow the milk to heat slowly until it reaches 180º F, whisking frequently. Don’t let it boil!


Step Two
When it’s reached 180º remove it from heat. Give it a good whisk, cover it, and set aside to cool. It will take 1 or 2 hours to cool down completely. You may be tempted to expedite the process by putting it in the fridge but I don’t recommend this. It can lead to tapioca lumps! Stir every so often to help prevent the lumpies.

At this point, place your crock-pot in the center of a blanket or big towel and turn it on to ‘low’. Leave the crock-pot on with the lid off while the alt milk mix is cooling.

Also, remove your starter, whatever it may be, from the fridge. You want it to be room temperature when you add it to the mix. I’ve tried various soy and coconut milk yogurts with equal success. Just make sure that whatever you use is plain, unpasteurized, and explicitly says “live active cultures”. If this is not your first batch of yogurt, you should be using the last few tablespoons of your previous batch!


Step Three
The mix needs to cool to below 110º F, but closer to 90º is better. If it’s too hot it will kill the starter cultures. When it has appropriately cooled, add your starter and whisk thoroughly to combine. Don’t add too much! More does NOT equal better – the bacteria need ‘room’ to grow. A full tablespoon of store bought yogurt or a few tablespoons of leftover homemade yogurt, or a single probiotic pill.


Step Four
Pour the entire mixture into a large glass jar. Cover with the lid but do not tighten it. It needs to be able to ‘breathe’.

Turn off and unplug the crock-pot. Wrap the jar in towels and put it in the crock-pot, put the lid on, and then wrap the whole shebang up tight in the blanket!

Now, leave it alone for a good 12-18 hours.


Step Five – Done!
You will know your yogurt has ‘yoged’ if it has a bit of a tang to it. The longer you let it culture, the more sour it gets. Be careful – it can get pretty sour! When it’s done transfer it to the fridge, without stirring or shaking, and let it set up in there for a few hours. It will thicken, but probably not as much as traditional yogurt.

Yay! Enjoy your yogurt! It’s awesome straight up with fresh fruit or nuts, or you can use it to make all sorts of incredible dishes, like . . . dairy-esque dips and dressings, labneh, tzatziki, raita, mango lassi, or frozen yogurt! It’s also delicious in – you guessed it – green smoothies! (Am I predictable or what? Ha!)

So have fun playing with it – it’s just so good for you, you can’t go wrong!

*** If you don’t want to use a yogurt maker or a crock-pot, you can try the heating pad method, or the cooler method

I was just looking through these pictures in preparation for this post and realized I probably don’t even need to write anything. It’s pretty self-explanatory, because it really is that easy. Here’s what you’ll need:

1 cup RAW nuts or seeds (almond, hazelnut, sunflower, hemp, etc)
water
food processor or blender
sprouting bag/cheesecloth/mesh strainer (I use a sprouting bag, you can get one here)
various containers, and a funnel helps


Step 1: Soak 1 cup nuts/seeds in plenty of water. Place in the fridge, covered, for 8-24 hours.

Step 2: Drain and rinse nuts/seeds. Place in food processor or blender with 4 cups of water. Here’s where you can get real creative. Add a vanilla bean or vanilla extract for vanilla flavored milk. Add maple syrup or other sugars if you like it sweeter (though it really doesn’t need it.) Add almond extract or peppermint extract or cocoa. Add cinnamon and other spices for a twist on horchata! The possibilities are endless. Now, Blend blend blend!





Step 3: Line a large bowl with sprouting bag or cheesecloth. Pour entire contents of blender into bowl. If using a mesh strainer, pour blender contents through strainer.





Step 4: SQUEEEEZE





No, really. SQUEEEEEEEEEEEEZE!!!





Now you have a bowl of milk!





Step 5: Pour it into a big jar for storage. Here’s where a funnel helps, though obviously not enough. Try not to spill it all over – like I always inevitably do!





Step 6: Save the pulp. It freezes well. This is a nutritious almond meal that can be used in tons of ways, like thrown into smoothies, blended into dips, dehydrated into raw crackers, and much more. Mine most often becomes the crusts in my raw tarts!





And that’s it! Enjoy your alt milk over cereal, in smoothies, in baking, with fresh berries – anywhere you’d use milk. But the flavor is so divine, I do suggest you go for a glass straight up!

Nuts, grains, and legumes are each different kinds of seeds. As such, they have evolved protection mechanisms to keep them safe until conditions are desirable for germination. For example, seeds are difficult to digest in order to facilitate seed dispersal – the animal that eats them carries them away, and then ‘drops’ them right into a pile of ‘fertilizer’. How marvelous! But in order to pass through the gut intact, they must be indigestible.

Further, all seeds need to remain secure until they are able to sprout. This stability is maintained via elements that suppress the enzymatic activity involved in germination. These elements – the ones that render seeds difficult to digest and allow them to lay dormant – are termed antinutrients.

Antinutrients are so named because they may ‘take’ more nutrition than they provide. During healthy digestion our own enzymes work to disassemble food into usable molecules. This begins in the mouth with the enzymes present in saliva, and continues in various forms throughout the entire digestive tract. But antinutrients work by inhibiting our digestive enzymes and preventing them from breaking down food, interfering with healthy digestion.

As well, antinutrients bind to precious minerals like iron, zinc, magnesium, and calcium. Essentially, they steal these minerals from our bodies. A diet rich in antinutrient-containing foods can lead to mineral deficiency and may contribute to poor bone density.

One of the most prevalent antinutrients is phytic acid. Grains are relatively high in phytic acid, though it exists in seeds and legumes as well. In situ it’s found bonded to phosphorous, residing in the bran of the seed. The bran is the hard outer layer rich in fiber, protein, and omegas. Phytic acid in the bran prevents premature sprouting. It has a strong affinity for minerals, and any mineral it binds to will become insoluble. This is how phytic acid leaches nutrients from the body.

Other antinutrients include flavanoids, like tannins, starches, and some proteins, such as lectins. All of these may irritate the stomach and interfere with digestion. However some, like flavanoids, are cancer-fighting and have other nutritive qualities. Clearly, nutrition science is complicated and convoluted – more on this at a later date.

SO, soaking seeds initiates germination. That’s the whole point. By ‘kicking off’ the sprouting process, antinutrients are disabled and enzymatic activity increases. Phytic acid is deconstructed and inhibitors are neutralized. The acid used in the soaking medium breaks the bonds that bind important minerals, and they become bioavailable. Thus, the seeds become digestible – and nutritious.

Soaking also begins to ‘pre-digest’ the seeds. For example, soaking and sprouting can break down certain proteins, such as gluten. This can facilitate digestion as well – some people with gluten sensitivity can eat soaked and sprouted glutinous grains. Phytase is the enzyme that is responsible for cleaving phytic acid from phosphorous and other minerals. Probiotics are a critical source of phytase, so eat your beasties!


Well, How Do You Soak?

There are four simple components that go into soaking seeds: liquid, acid, temperature, and time. That’s it!


To soak the whole seed, like almonds or rice or oatmeal or lentils . . .

1. Cover with water, enough to allow the seed to swell.
2. Add an acid, either lemon juice or vinegar, about a tablespoon per cup of water (rough estimates are okay).
3. Allow to sit at room temp for at least 7, but ideally 12-24, hours.
4. If possible, drain and then proceed as normal.

~OR~

1. Cover with an acidic cultured liquid, like kombucha or water kefir (for nuts, whole grains, legumes) or yogurt or ‘milk’ kefir for (for oatmeal, porridge).
2. Allow to sit at room temp for at least 7, but ideally 12-24, hours.
3. If necessary, drain and then proceed as normal.

To soak flour for use in a recipe . . .

1. Mix the flour with whatever liquid is called for in that recipe, plus the sweetener (if called for) and the fat (if called for)
2. Add 1tablespoon of acid, either lemon juice or vinegar, per cup of liquid.
3. Allow to sit at room temp for at least 7, but ideally 12-24 hours.
4. Add the rest of the ingredients and proceed as normal.

So that’s it – the why and the how of soaking seeds (nuts, grains, and legumes). I hope it helps to clarify things, and maybe even inspires you to tackle this traditional, nutritive technique.

BONZAI

And you can too! No matter where you are in the northern hemisphere, it’s not too late to grow your own little slice of the red heaven. You might not be able to start them from seed, but you can certainly get some seedlings planted. Just don’t delay! You’ll want to get these babies into the ground ASAP.

And if you want the strongest, hardiest, most fruit-bearing transplants ever, here’s what you’ve gotta do:





Begin with your tomato start (hey, is that a tp roll?). With very sharp scissors, cut off each leaf ‘branch’ at the base, leaving only the leaf cluster at the very top.





In your garden bed dig a long shallow trough. If you have it, lay some compost along the bottom. Then lay the tomato plant on it’s side in the trough (atop the compost). If you don’t have compost that’s fine.





Carefully cover the tomato plant, roots and stem, so that only the top leaf cluster is exposed. Pat the soil down firmly and water the transplant into its new home. Voila!

The stem will send down shoots at each of the trimmed nodes, ensuring a sturdy root system capable of maximum mineral extraction. Thus, tomatoes transplanted in this manner tend to have a much higher yield.

Good luck in the garden!

The pac choi, very well groomed

I was in the middle of this process last weekend – pulling up seedlings and flinging them onto the compost heap – when it hit me. Hey! These are totally edible! Of course I felt like an idiot as soon as I made the realization (think of all the greens I’ve wasted!) Just because they’re not fully matured, doesn’t mean they’re not ripe for your kitchen. In fact, sprouts and seedlings are nutrient powerhouses!

The pac choi carnage. I had to pull up a lot of starts.

You can save and eat all sorts of seedlings, from lettuces (of course) to hardy greens (like collards or kale) to brassicas (like broccoli or cabbage) to beets. Sprouts are touted by raw foodists and other health aficionados as awesome, enzyme-rich and nutrient-dense little wonderfoods. So don’t make the same mistake as me and discard these garden treasures! Bring them inside, clean them up, and put them to work nourishing your body.





You can pretty much use them as you would use their older counterparts, aside from steaming or sautéing by themselves (they’re too tender for that). Make a fresh salad, or throw them into a stir fry, pack them into a hummus wrap or top off a sandwich, cook them into a scramble or just munch them by the handful. Or, you can do like I do and blend them into a delicious, delectable green smoothie!








So, how are your gardens growing? Will you be thinning the beds any time soon? What will you do with your sprouts?

Green smoothie for life!!!!

And it also means we’re coming up quick on planting season. Even if you’re not seeing it out your own front window, I assure you it’s coming . . . and soon!

Last year I offered a green alternative to plastic seed pots, with a recycled newspaper version. This year I present a new twist on the same concept – this time using your spent toilet paper rolls!

And once again, it’s just so easy. Like so:

Begin with your TP roll. You’ll need one per plant.

Cut! You’ll want a series of cuts around one edge, maybe 1.5 inches apiece. I did 5-6 cuts per roll.

It’ll look like this.

Fold down the tabs to make a nice flat bottom. No need to fasten or anything fancy – it should stay put on it’s own. Fill with potting soil and proceed with starting your seeds as normal.







When you’re ready to transplant, just unfold the bottom tabs and then cut the cardboard away. So start collecting those TP rolls! (and don’t forget to recycle or compost them once you’re done)

Don’t you love how the green DIY method is also always the most efficient, most practical method? I love that!!

I had requests for a liquid version, as some machines will only do well with liquid. As well, my readers with hard water were experiencing less-than-stellar results. I knew I had more work to do . . .

And here’s my answer! An all-natural, all green, liquid dishwasher detergent that *should* stand up to hard water. (I say ’should’ because I haven’t tested it myself – I don’t have hard water. But I’ve corrected for the issue as best I understand the chemistry of it. You’ll have to let me know how it works!)


Sayward’s Homemade Liquid Detergent Recipe

1 1/2 cups water
1/2 cup distilled white vinegar
1/4 cup liquid castile soap
2 tablespoons pure lemon juice (not concentrate)
2 tablespoons salt
1 tablespoon washing soda
**10-15 drops antibacterial essential oil, if using an unscented castile

extra white vinegar for the rinse cycle

In a small saucepan, combine water and vinegar over medium heat. Bring to just boiling and then reduce to low heat. Add each additional ingredient, one at a time, whisking as you go. Make sure everything is dissolved before removing from heat.

Allow to cool and then transfer to a storage container. When completely cooled the solution will separate into two layers, so shake it up real good before use.





I use 2-3 tablespoons per load. I also fill the machine’s rinse indicator with white vinegar – a very important step. Don’t skip this part! It will keep the dished ’soap-scum-free’ and extra sparkly.

Enjoy, and happy green dishwashing!

A few days ago I was returning home from running some errands. I pulled my car into the driveway, glanced over towards the stairs, and just about did a double take. “WHAT THE -??!”

The bulbs are coming up. How is this happening already!? Where did the winter go? And didn’t the groundhog just say I had more time??

I know that those of you in the eastern US are getting your fair share of winter right about now (good luck guys!). But other parts of the country – and the northern hemisphere in general – is beginning the beautiful awakening process. Here in the PNW we’re getting amazing, early spring weather, and the sunshine sure is a sight for sore eyes (and vitamin D-deficient bodies!) And of course, I’m realizing it’s already time to start prepping this years garden – so exciting!

Unfortunately for me, my garden will have to be a bit more modest this time around (I am, after all, busy growing something else at the moment). But that doesn’t mean I won’t be farming in my own way. I’m a horticulturist at heart, and that will never change! (plus, I simply could not live without homegrown tomatoes)

In the meantime, I did a lot of leg work last year that all you new gardeners out there may find useful. Here’s a list of links to help you get started:

• How Yo Make Newspaper Seed Starter Pots

• How To Start Seeds Indoors
• Growing From Seed, Continued
• Hardening Off
• Tips For Transplanting

• How To Grow Potatoes In Tire Towers
• And The Tire Tower Follow-Up

• An Introduction To Container Gardening

Are you guys as excited as I am for the coming seasonal shift? Outdoors! Sunshine! Dirt! Fresh veggies!!! So whether it’s an acre in the country or a window box in the city, dig out your trusty trowel guys – it’s farm time!

Here’s what you’ll need:

• An old men’s collared shirt (long sleeved)
• Needle and thread or sewing machine
• Elastic
• Embellishments (optional)

For the sake of these photos I made this example entirely by hand, to show how it can be done. But I’m totally machine-spoiled, so my hand sewing skills suck! Sorry ’bout that.

To make the body of the java jacket, you’ll be using the wrist band of the shirt. So first things first, cut it off!





This is what you’ll end up with:





Clean it up by removing those ugly buttons. A seam ripper works best for this, but scissors will do in a pinch.





Next you’ll need to finish up that frayed edge. I used red thread so you could see my work, but you can use white if you want to hide it, or whatever color suits your fancy.





Continue until you’ve secured the entire jagged edge, like so:





Now you’ll want to cut a length of elastic. The wide-band type works best here. Cut a piece about 2 inches thick, slightly tapered.





Pin the elastic into the cuff. It helps here if you have a standard 16-oz ‘to go’ cup to measure on, to make sure you get the circumference correct.





Sew the elastic into place. Since I was using red thread and going for a decorative look, I kept it going around the entire perimeter. But this wasn’t necessary, function-wise.





And guess what? That’s it! All that’s left is to decorate as you see fit. I kept this one simple . . .





And the other one extra fancy!





The possibilities are pretty much endless. And I’m dying to see what you guys come up with! These are so fun to make and super customizable, I really think they’re the perfect gift. And bonus – they make adorable, wearable wrist cuffs!





Happy Holidays!