Live Hummus with Fermented foods

This is how I make hummus. All the fermented things add natural probiotics to the diet and act as a natural preservative. I recognize you might not have all these things in the house, so feel free to substitute, and tell me what happens!

*Try this with white beans, black beans, fava beans, and other legumes.

Into a food processor, add:

• 1 tsp cumin
• 1/2 tsp salt
• 2 cloves garlic (I use pickeled garlic from making cucumber pickers)

Chop garlic with seasoning.

Add:

• 4 cups cooked or sprouted chickpeas, a.k.a. garbanzo beans, that's two cans -
  SAVE THE WATER/cooking liquid, save a few chickpeas for garnish.
• About 1/16 (1"x1" piece) of a preserved lemon
• 1.5 Tablespoon fresh lemon juice (about half a small lemon)
• 1 Tablespoon live pickle juice (optional)

Blend until smooth.

Add:

• About 1/4 cup (2-3 oz) water from chickpeas
• 2 Tablespoons Tahini paste
• 1/2 cup extra virgin olive oil

Garnish with with extra chickpeas, a drizzle of olive oil, and a little fresh, quality cumin or zaatar.

Chickpeas are high in fiber and iron, and have been shown to help regulate blood sugar. Hummus is an excellent way to turn some raw vegetables into a hearty snack.

"Live" Tahini with Preserved Lemon and Garlic

Healthy tehina/tahina/tachina/tahini dressing or dip or sauce

I make this dip most weeks. We dip bread in it on Sabbath and I use it as salad dressing during the week. It would also be excellent drizzled over eggplant.

I do all this with my stick blender, so you will want a tall cup that fits a stick blender.

You CAN do this by hand, but you will need to finely chop all the solids.

INGREDIENTS

• 1/2 cup tahini paste (I use Ethiopian or sprouted Tahini)
• 3/4 cup water (less for thicker dip)
• 1/4 cup extra virgin olive oil
• 1, 2, or 3 cloves of garlic - preferably fermented (I use the cloves that are left after we eat all the pickles. Fresh or frozen are fine, but adjust for the potency.)
• 1/8 of a preserved lemon, seeds removed
• juice from 1/4 lemon
• 1/4 tsp salt

* If you don't have preserved lemon, use the juice from half a lemon or more to taste and 1/2 tsp salt in place of 3 ingredients above.

Add all ingredients to cup. Blend or mix until tahini turns white and smooth.
Add

• 1 small bunch of parsley leaves, optional

If using a blender, pulse to chop parsley. You may want to keep a couple leaves for garnish.

Now here's the tough part: Transfer to a closed container without eating it all.

Herbal Salve/ Ointment/ Balm Tutorial PLUS Freebie!

My good friend Allyson has been making natural household products for a couple years and just launched a business selling natural body products - Etz Adin (literally meaning gentle tree). {More info and Freebie coupon code at the end.} I asked Allyson to share her basic technique with us.

Salves are a lot of fun to make.  There are endless combinations of ingredients and you end up with a really great product that heals and nourishes the body.  We love the Natural Healing Salve at our house and use it for just about everything including bug bites, cuts and scrapes, sunburn, eczema, and even diaper rash!

Today, I’m going to share with you the basics of making a salve.  Although it is possible to create a salve from beginning to end in one day, you really want to give it 4-6 weeks to become as rich and effective as possible.

Sourdough Pita - Great Blog Swap PLUS Giveaway

Chef Alison of AliBabka

In honor of the first anniversary of the Kosher Connection I have been randomly assigned a fellow kosher blogger to be inspired by. It my my great pleasure to introduce my muse this week, AliBabka. The author is Chef Alison (Barnett) Gütwaks, is a recent graduate of the Institute of Culinary Education (ICE) in NY. It was important to her to get a well rounded culinary education and not limit herself to kosher culinary colleges. I enjoyed reading about the challenges she faced as a torah-observant Jew cooking in a non-kosher environment.

While reading through AliBabka in search of a recipe I would like to make my own, I enjoyed the creativity, wit, and professional experience that Chef Alison brings to the table. (No pun intended.)

Pita in a pan from AliBabka

In the post "Mo-Rockin In Your Kitchen", guest blogger Elisheva Avital writes about two Moroccan flat breads I have been wanting to try my hand at, pita and moufletta. With the easy access to fresh pita I enjoy in Israel, it's not often I find time to make my own, even if it is healthier and/or tastier. But I thought my blog was in need of both a sourdough entry and a pita recipe. In order to make the recipe my own, I converted her recipe to 90% Whole Wheat Sourdough Pita.

Raw Fermented Sriracha - Thai Chili Sauce

Did you know that eating capsaicin-containing foods like chili sauce releases endorphins? That means it makes you happy! More specifically, chilli peppers have been implicated as possibly relieving pain, suppressing appetite (thus aiding weight loss), and aiding the prevention of prostate cancer.

I wrote before about making a quick cooked Sriracha-style sauce. It is tasty, but lacks the probiotic benefits and complex flavor of a naturally fermented chili sauce. Though this fermented condiment can ripen for over two weeks, the actual man-hours is less than or equal to that of the "quick" cooked sauce that can be prepared in a day or two.

Bottled sriracha (pickles in background)

I'm a little obsessed with this sauce. I open it up just to smell it and bask in it's beauty. My sriracha is intensely red. It has a deep warm flavor without the eye-watering sharpness of its raw ingredients. The taste is complex, arriving in waves of fruity heat with a sense of savory indulgence.

First I'll tell you how I make it, then I'll tell you how I use it.

Rice paper wraps = Leftover Heaven

wraps with baby greens, roasted bell pepper, sprouted lentils, and fermented cauliflower

How did I not know about these before?? Now that I've become friendly with my local Asian grocer, I can finally ask, "What is this?" And boy have I learned a lot!  When I used to see rice paper wrappers, they looked like too much work for me. I assumed getting these plasticy looking sheets into an edible form must involve soaking, cooking, steaming, or some other processing. Not so!

1. Dip the rice paper sheet in water for about 5 seconds, then brush the sheet over a tea towel to remove excess water.
2. Lay the sheet, still rigid, on a plate or cutting board. The sheet will absorb the water and soften in the time it takes to fill it.
3. Pile your fillings  near one side and roll up like an egg roll, blintz, or burrito.

translucent wrap with wild mushrooms, wakame, and homemade kimchi-kraut

Probiotic Soda Recipes

Probiotic soda made from water kefir is an excellent way to stay hydrated and nourished all day!

If you missed my post What is Water Kefir? you probably want to check that out. Today I want to tell you how to make flavored soda from water kefir. In this post I will refer to the water kefir (a.k.a. tibicos) SCOBY as "grains." This term refers to the look of them, as in "grains of sand", they are in no way grains like wheat, barley, oats, rye, or spelt.



If you're starting from scratch, you will need to acquire water kefir grains. I ordered my grains from Keysands, which sells dehydrated and live grains. They have excellent, friendly customer service, so email them if you have questions. Follow their instructions to re-hydrate or revive your grains.
Now that you have a healthy batch of grains... Lets get started!

What is Water Kefir?

For video and recipes - CLICK HERE.

It is my great pleasure to introduce you to my new friend Tibicos, AKA Tibi, Sugar Kefir, Water Kefir, Japanese Water Chrystals, California Bees, Beer Seeds, and more. In past posts I've written about kefir, usually a yogurt-like drink made from milk, and kombucha, a fermented tea drink. Water kefir uses a similar process to make a unique fermented beverage full of probiotic goodness. Dispite the name, water kefir is a different organism from dairy kefir. 

What is Water Kefir Soda?
When sugar water is cultured with the water kefir SCOBY, the resulting liquid can be bottled with other flavors to become a slightly fizzy natural soda. It has tiny gentle bubbles like natural champagne  as opposed to the big bubbles that are artificially pumped into commercial soda pop.

How does it taste and smell?
I mix mine with juice, tea, ginger, vanilla sugar, or whatever else I want it to taste like. I would describe the taste as slightly sweet, earthy, and yeasty. The longer is ferments, the less sweet and more yeasty or sour it might taste. Eventually it will taste a little alcoholic or vinegary (though I've never had any that long.) Kelly compares it to a mild wine cooler.

Basic Sauerkraut - How it all began

The first food I purposely fermented was a plain sauerkraut. Just cabbage and salt. I didn't like it at first, but my 1.5 and 6 year old boys were big fans. Then either my taste matured or the kraut matured after another month in my fridge, and suddenly I couldn't get enough!

I apologize if you can’t run across the street to the local veggie stand/quickie mart and pick up a cabbage for about 50 US cents a pound. I know; we’re blessed. In your case, buying the cabbage might be the hardest part of the recipe. Honest, the rest is that easy.

picture taken from my window

You will need:

• ceramic crock or jar(s)
• cabbage
• non-iodized salt
• any other fruits, veggies, seaweed, or spices you want to add like:
  onions, apples, carrots, juniper berries, wakame, ginger, garlic...

Intro to Fermenting Vegetables

I have been absolutely obsessed with fermenting foods the last few weeks. My interest began as I read and heard reports on the multiple benefits of probiotics and the importance of a healthy balance of bacteria in the gut. It went beyond good digestion and better absorption of nutrients. Studies show better mood and brain function associated with healthy gut flora. Research suggests that 80% of the immune system may be in the gut, with probiotic-rich foods, like kimchi, offering serious illness preventing effects.

A study published in Nature found that, "Mice fed a strain of Lactobacillus rhamnosus were less anxious and produced fewer stress hormones than control animals."

I'm sold! But consuming effective amounts of probiotic tablets and yogurt can get very expensive. Multiply that times the six anxious, antibiotic ravaged guts in our household, and it is completely cost prohibitive. Then I remembered, I could culture my own probiotics! I've posted before about kombucha and kefir, but I was having trouble getting my hands on kosher kefir grains or a kombucha SCOBY. I discussed my interest with a friend, who told me she makes her own sauerkraut - and it's easy!

Are You My Mother?

I've been a little obsessed lately with the idea of naturally "cultured" or fermented foods and drinks, but I haven't actually made anything. I really enjoyed learning about the beer-making process; however, I think my husband would be too scared to even allow me to keep a little kimchi on the counter.

My mom, on the other hand, has been chomping on chia seeds, sprouting, and juicing her own wheat grass for some time now. We had both been reading a lot about the positive health effects of eating fermented foods that contain large numbers of probiotics. While I was piling extra sauerkraut on my falafel, my mom has been guzzling Kombucha, a fermented tea drink, and mixing her muesli with kefir, a fermented milk yogurt-type drink. (Check back next week to learn about kefir.)

My mom had been purchasing both of these products at her local health food market when her friend, Liz, offered to teach her how to make them. I sent her with strict instructions to take lots of pictures and give me the full report.

Quick Electrolyte Drink

It's hot outside! It is so hot that running simple errands can take a lot out of me. Do you ever feel so thirsty and exhausted, but water just isn't cutting it? When I return home from a sweaty walk, this is what I like to put in my water bottle:

• 2-3 lemon slices
• a little drizzle of agave syrup (maybe 1 teaspoon)
• TINY pinch of low-sodium salt substitute. Read the ingredients. You want something with sodium AND potassium. I use something that is half sea salt (sodium chloride) and half potassium chloride.
• ice
• water

Healthy Comfort Foods

This is a guest post from Yocheved Golani, auther of It's MY Crisis! And I'll Cry If I Need To: EMPOWER Yourself to Cope with a Medical Challenge. Yocheved is writing a new book, The Comfort Foods Cookbook: Recipes to Calm You Down FAST Without Widening Your Waistline. The idea intrigued me, so I asked Yocheved if I could share an excerpt with you. Below is an excerpt from the book about whole grains and sandwich spreads. These foods are comforting in the mouth and on a chemical level, but won't expand your waistline and made you feel like lethargic like traditional comfort foods.

Use fresh produce and grains. The evidence is in that commercially prepared products hold harmful synthetic chemicals. Fake foods are wreaking havoc with thyroids, metabolism (your body’s ability to burn calories), fertility rates, lifespans and lifestyles. Keep life simple. Don’t sicken yourself on additives, preservatives, food colorings and flavor enhancers. They make the scale stick its tongue out at you, too.

Want some bread? Great! Make yours whole grain. Those complex carbohydrates leave you feeling fuller. They also balance your body’s chemicals, including sugar levels. Bye-bye hunger pangs!

BONUS: Better4U Sandwich Spreads!

Smear avocado on the bread. Packed with potassium, hormone-balancing avocado (yes, ladies) is especially good for a woman’s cervical and womb health.

Men, avocados are guy-friendly, too. Avos, as South Africans call the fruit, hold compounds that can prevent oral cancer. Their oleic acid is a protection against breast cancer (YES, men do develop breast cancer!).

One avocado week can help almost anybody to shed excess weight and possibly prevent some cancers. The fruit is rich in lutein to support everyone’s eye health, too.

Top that snack with sliced tomatoes, loaded with lycophen for healthier hearts and blood systems! Tomatoes even hold four chambers, just like human hearts. Lycophen compounds are linked to lower rates of breast and prostate cancer.

Pears have the same properties as avocados, so enjoy them often. Ladies, pamper your PMS-y selves with avocado salads, guacamole and even plain old avocado scooped from the peel. Their natural fats are soothing.

Beans - Stop the music

I've been thinking about beans. Have you heard of the Paleo Diet or the Caveman Diet?  The idea is that our bodies were better off eating a pre-agricultural diet. I watched a little video intro to the diet and I remember an argument against eating beans something along the lines of, "since you have to soak them and boil them to make them edible, that's a sign our bodies weren't meant to eat them." That just isn't a good enough argument in my book.

I believe there are A LOT of problems with the diet of most people on earth. However, I also believe it is possible for humans to evolve and that different cultures may have evolved to eat and digest different regional menus.

I recently read a post from Whole New Mom about de-gasing your beans using Ajwain and Epazote. It really got me thinking about digestive aids different cultures have developed to accompany their regional cuisine.

I posted on the Israel-Food Yahoo! Group asking if anyone had tried Ajwain and Epazote when cooking beans, if it was available in Israel, and what it is called.  No one had found it in Israel, but I did get some interesting answers I would like to share.

Make Yogurt Cheese - No cooking required

I had some down time in a mall last week and spent about 45 minutes browsing a beautiful gourmet food and cooking store - Lagaat B'ochel. One thing I saw was a "Yogurt Cheese Maker."  The instructions seemed so easy - just pour yogurt into the mesh insert in the plastic container and put it in the fridge for a few hours.  I thought, "I can do that, and I don't need to buy this "uni-tasker" to do it!"

1. You will need a clean, thin piece of cloth, cheese cloth, or extra fine mesh.  I used an old fashion flat cloth diaper or "mussy." Note, if you use cloth you may not have usable whey, just a very wet cloth.
2. Lay the cloth in a container so it is not touching the bottom. Secure it with a rubber band.
3. Add any yogurt. I used a small individual serving container to try this out and got enough cheese to spread generously on four pieces of bread.
4. Set the cover or a plate over the container and wrap any extra cloth over the top.

Cauliflower Tabouleh

In honor of my Father-in-Law's arrival this evening I want to share a raw food salad made with his favorite food - cauliflower. I got the idea from the Good Eats episode "The Caul of the Flower." I combined it with my recipe for quinoa tabouleh, and got a delicious and very healthy salad, which only gets better after a day or two in the fringe.

Start with the dressing:
Using the chopping blade in the bowl of your DRY food processor, put salt and other seasonings of your choice like red pepper flakes and cumin. (I didn't use cumin this time because I was making it for someone with celiac disease and I wanted to be extra careful that none of my ingredients were contaminated with traces of gluten.)  Turn on the food processor and drop two cloves of garlic through the chute. Add the juice of two lemons (close to half a cup) and almost 1/2 cup olive oil.  Set aside in a large bowl for mixing. You do not need to wash out the food processor or the blade, but set aside this blade.

Gluten free "bulgur":
Using the shredding blade on your food processor, feed in only the florets (the outermost inch) of one head of cauliflower. Dump it into the mixing bowl with the dressing.

Creamy Buckwheat "Kasha" in the Pressure Cooker

seasoned crunchy buckwheat groats
photo by vsimon

My hubby and kids gobbled this super simple side dish up so fast I just had to share.   Buckwheat is actually a seed unrelated to wheat.  It's gluten-free and low glycemic! (Buckwheat scores around 51 on the glycemic index and red lentils come in around 21.)  Plus buckwheat and lentils are good for the heart, high in fiber, and all that jazz.

1. Caramelize two chopped onions in olive oil in a pressure cooker.
2. Add chopped garlic.
3. Add 3/4 cup of buckwheat groats.
4. Add 1/2 to 3/4 cup red lentils and about 3 cups of water, plus a couple pinches of salt.
5. Lock the lid and cook for 10 minutes after the pressure cookers reaches pressure.
6. Turn off heat and let pressure come down naturally.
7. Season to taste with salt, pepper, smoked paprika, mustard powder, cumin... whatever you like.  It doesn't need much.

If you want to up your intake of buckwheat, check out this recipe for Crunchy Buckwheat Groats.

Non-dairy Gourmet "Tuna" Noodle Casserole (with vegan option)

My favorite compliment from my husband, "Can you make this again?" began with my son running in from the park asking, "Can we have pasta and tuna and frozen corn?"

Yes, my children would have been satisfied with pasta covered in ketchup, tuna salad, and frozen, literally still frozen, corn.  But, ew, really?

Though sardines are usually more expensive than canned tuna, I've been trying to steer my family toward these healthier and more ecological little fishies.  I even found a brand I love.  I call them "sardines for beginners."  No heads, tails, spines or scales, and no fish breath.  My husband was the last hold out, preferring the the dry mercury laden giants often called "the hot dog of fish" (canned tuna).  But even he couldn't resist sardines smothered in this flavorful creamy sauce in a familiar, noodle casserole format. 

For school lunch, try it cold, for a one-dish, energy packed, lunch to-go!

The sauce is so fast and easy to make, you can begin the prep at the same time you start the pasta water.  And like all my "non-recipes" the ingredients are flexible.

All About Iron & Black Lentil Salad

I did pretty well in high school and college.  Multiple choice tests, essay tests, I could handle them all, with the exception of oral Spanish tests.  Now I'm in my third trimester of pregnancy and most of my tests involve my blood, not my brains.  My blood is in severe need of after-school enrichment in order to pass the hemoglobin portion of my retake-test.

Adult women need about 18 mg of iron per day and pregnant women need 27.  However, not all iron is absorbed equally.  The body absorbs iron from animal sources (heme iron) much better then iron from plant sources (non-heme iron).  For instance, 100 mg of egg has 2-3 mg of iron, all of which is absorbed by the body, 100 mg of boiled spinach has 4 mg, but only about 1.2 mg is absorbed.

Curried Watermelon Rind & Mango Salad

This dish was inspired by Penniless Parenting's "Watermelon Rind Salad (Moroccan Inspired)."
Penniless Parenting's adventures in extreme frugality lead to lots of interesting recipes, like "Banana Peel Chutney."  Her "Zero Food Waste Challenge"  goes way beyond composting to "Eating Food Scraps" my wasteful American tastes have trouble comprehending.  Check it out for things you never knew you could eat and other money saving tips.

Now for my recipe:

Watermelon Rind Prep:

1. Start with 1/2 a medium-large watermelon, after the insides have been eaten or frozen.
2. Slice  the rind into manageable slices about 1.5 inches wide.  Using a sharp knife, peel off the tough green skin and scrape off most of the pink inside.
3. Cut into squares and steam.  I steamed in my pressure cooker for 2-3 minutes on high pressure with natural release.

Dressing: Mix rind with:

• 1 Tbs (or less to taste) curry powder 
• 1/2 Tbs garlic powder (or fresh crushed garlic if you like)
• 1/2 Tbs ginger powder or crushed fresh ginger
• 1 tsp fenugreek
• 1 tsp coriander seeds, ground
• 1-2 tsp salt
• 1 Tbs oil
• juice from 1/2 a fresh lemon
• fresh chopped scallions  

Salad: When rind has cooled, or right before serving:

• Chop watermelon rind pieces smaller (optional) 
• Add chopped fresh mango (alternatives could include oranges, peaches, or even strawberries)
• 
  

Serve chilled plain or on top of lettuce of bulgur wheat.

Also check out my recipe for the easiest pickled melon rind on the web.