Homemade Raw Sauerkraut

Raw fermented foods are your friend, but most fermented foods you find at the store have been pasteurized killing off all naturally occurring probiotics. The great news is that the healthier grocery stores do carry raw versions of sauerkraut and kimchi or even better you can make it yourself for pennies.

Our microbiome the world which lives and dies in our gut plays a major role in our overall health and mental state. The more it is studied, the more it proves to behave as our second brain. Fermented foods also help in healing GAPS and GAPS is worth knowing more about so please investigate!

I was at the community market recently and purchased two heads of napa cabbage for a dollar apiece an amazing bargain and now owning them removed any excuse from me finally making my first batch of raw sauerkraut.

$1 napa cabbages

Very important to the raw fermenting process is avoiding introducing bacteria to it or leaving air to feed it. Therefore use boiling water to clean the jar or jars, bowl and any tools you will use for this. Also, ensure that when filling the jars that no air remains in the jar. Remember this is Not canning, we are not cooking anything this is a raw fermentation.

Pull the outside leaves off of the cabbage and set aside a couple of clean, big ones. You may use almost any type of cabbage or vegetable for fermentation. Slice the cabbage as thin as you like and place into your bowl. Add two teaspoons of Real Salt or sea salt, that prevents the growth of pathogenic bacteria, and begin messaging. Your hands will get a great workout and as the seconds pass you will notice the bowl begin to fill with cabbage juice as it releases its water.

After a matter of only a few minutes, your work in the bowl will be complete. Begin to fill your jar with the cabbage packing it down every inch or two to ensure the removal of all air until close to the top. At this point place a leaf or two over the top of the shreds and ensure that the jar is filled to the top with its juices or add clean salted spring water or fresh celery juice until full.

Now it is only a matter of allowing nature to work its magic. You have created the environment suitable for fermentation; it just needs to be given three to four days without any sunlight in a steady 70-80 degrees Fahrenheit world to thrive.

Open your jar and smell the tang of fermentation, enjoy the fruits of your labor and then refrigerate the rest to slow down the process and enjoy as you will. As long as the brine stays above the cabbage, it will keep for a very long time in there. Should not be a concern because once you start enjoying it it likely won’t last too long.

Enjoyed mine most with fresh tomatoes.

Once you make and enjoy consuming your first batch, you will already be contemplating the next. Good luck with it and let us know how it turns out. Feel free to share as you care to, find us on Facebook and be Well!

Doubling back Jack

Two weeks ago I spoke of purchasing and utilizing my very first jackfruit and shared my ceviche recipe, and now I would like to share my “pulled pork” recipe. In the end, the particular BBQ sauce will make all the difference and found the one pictured to be a tad too vinegary, but there are others to choose from.
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The jackfruit tree begins to produce fruit after four years and will produce it for up to 100 years. An average tree grows up to forty feet tall and will produce four to eight thousand pounds of fruit per year. The fruit will vary in weight from twenty to eighty pounds each and sometimes exceed two hundred pounds.
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Low in calories and high in fiber Jackfruit is rich in vitamins C, Riboflavin, A, B6, and others. Its mineral content is robust as well high in Manganese, Magnesium, Copper, Potassium with smaller amounts of Calcium, Iron, Zinc, Phosphorus, and Selenium.

The seeds are very nutritious and edible too. I boiled mine in salted water for twenty minutes and then allowed them to cool to peel them. If you pan or oven roast them, it will harden the shell and make them easier to peel than just boiling them. They were very much like potatoes, and I highly recommend them!
Wow these cooked seeds are amazingly tasty!

I made the slaw using avocado rather than mayo for a myriad of reasons and also added salt and pepper, not in the picture. Any slaw recipe will work and helps to balance the richness and bold BBQ flavor of the jackfruit.

Slaw recipe
Once deseeded I sliced the pods into strips and sautéed with seasoning and broth to slowly cook and soften the flesh of the fruit. After over an hour I added the BBQ sauce and simmered it for thirty more minutes and then placed with the slaw on toasted buns and it was tasty!
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Jackfruit love
Another recipe where no animal need be exploited to make great food. I did freeze some of the pods and will likely smoke them and try them with a different BBQ sauce or better yet make my own.
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Thanks for dropping in today share as you may and Be Well!

Do You Know Jack?

What began as a curiosity after trying bbq jackfruit at a place on the square in Denton has turned into a realization that this IS the next big thing in food. I spoke on it briefly in my last blog as it makes an amazing meat replacement.

The jackfruit tree begins to produce fruit after four years and will produce it for up to 100 years. An average tree grows up to forty feet tall and will produce four to eight thousand pounds of fruit per year. The fruit will vary in weight from twenty to eighty pounds each and sometimes exceed two hundred pounds.
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Low in calories and high in fiber Jackfruit is rich in vitamins C, Riboflavin, A, B6, and others. Its mineral content is robust as well high in Manganese, Magnesium, Copper, Potassium with smaller amounts of Calcium, Iron, Zinc, Phosphorus, and Selenium.

I have previously only purchased it in a can from the Asian market. Yesterday I went hunting for a fresh one and was rewarded with one just under twenty pounds. The coloring was as I learned correct for a ripe one. However, it was firmer than expected and inside it was much dryer also, so possibly not quite as ripe as I thought.

Inside the fruit is fiber and seed filled pods

Inside the fruit is fiber and seed filled pods

If you ever feel the need to strengthen your hands buy one like I did. It took a bit longer than anticipated just to make it halfway through the fruit; I will get the other half later. The object is to separate the pods from the fibrous parts and then cull the seed from each pod.
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The seeds are very nutritious and edible too. I will be boiling mine tomorrow for twenty minutes and then eaten as a cross between a potato and chestnut. Once out of the water and slightly cooled peel the skin that remains, if any, that protected it while in its pod. Season and nom.

Oh and before you start this adventure know that this fruit secretes a natural latex so oil your knife and hands to ease on cleanup. My large knife suffered a coating of it, and I ran hot water over it to soften the latex and used dry paper towels to remove it.

www-nutritionaltruths-com-35 In addition to what you see in the pic, I added diced artichokes and salt and pepper. Also only used one jalapeno, one-third of the onion, half the cilantro and four tablespoons of the rice vinegar. Again there are more recipes online for jackfruit ceviche and most anything else with jackfruit than you can imagine.

I Made a ceviche for dinner tonight and will top it with avocado before serving. Tomorrow night it is pulled jackfruit BBQ style and the rest I may freeze for later. There are hundreds of recipes online, and if you’re looking for a no processed meat substitute that is full of fiber and nutrition this would be a great one!

Hope you will give jackfruit a chance one day as it can be bought in cans or premade BBQ, carnitas, etc. in the refrigerated section of your healthful grocery store.

Jackfruit Ceviche!

Jackfruit Ceviche!

Have an amazing weekend, kindly share this as you will and be Well!

Beautiful Beneficial Brussels Sprouts

The French brought them to Louisiana in the 18th century and the 1920’s they began to cultivate them in California and by the 1940’s their growth and Americas acceptance of them grew. Today the majority (80%) of their cultivation is for the frozen food market with harvest taking place between December and June.

I recently purchased my first whole stalk of the year at Trader Joe’s last week, and they were amazing. As a child, I could not stand them, and as I have aged, they have become more and more appealing and sit at the top of my faves list along with broccoli and cauliflower.

These I only purchase fresh and that leaves me without them for part of the year and that’s OK but when the stores don’t have them I am disappointed. They can put off an odor while roasting so be prepared to turn on the vent-a-hood.

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Full of vitamin C and K along with B vitamins, essential minerals, and dietary fiber they are an excellent addition to any plate or diet. Part of the brassicas family like broccoli they contain sulforaphane which has anti-cancer properties and is another example of food that loves you back.

A nice Brussels sprout slaw can be made from them raw and delivers the most possible nutrition along with enzymes. Steaming, stir-frying or roasting are the preferred methods of cooking them.

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As you can see by my photos roasted with a bit of oil and seasoning is my favorite. Once hot from the oven one may add a duck sauce or honey to a bowl with a bit of garlic chili paste, balsamic vinegar, or Sriracha to toss them in and served warm ensure there will be no leftovers.

Be sure and slice the larger ones in half or quarters so they cook more evenly. Roasted using only a bit of salt and pepper is fine too it just depends on what you and yours enjoy most.

Food that loves you back!

Food that loves you back!

Have an amazing weekend before Thanksgiving; try cooking a fresh batch of Brussels sprouts soon, share as you care to and Be Well!

To Be or Not to Be…Organic?

There was a time in the not too distant past that I would drive by Whole Foods and wonder why folks would shop there. Their prices were very high, and they didn’t even carry Doritos or Diet Coke. Sure they carried mock items that were GMO-free and organic, but they didn’t taste as good as the regular store-bought items. No, I don’t do aspartame nor Frito-Lay anymore.

Over time I realized that I had been blind to the truth about food & beverages, how it is our behaviors and not genetics that often kill us, and how the body was designed to heal itself from disease without the use of petrochemical synthetics. I also had never thought about being sure to ingest my recommended daily requirement of Glyphosate (Roundup) or other toxic chemicals sprayed on conventional fruits and veggies.

No these poisons you cannot wash off as many are systemic and are within the fruit or vegetable. Granted some are more toxic than others and below is the dirty dozen and the clean fifteen. While our bodies were made to push out and expel toxins if they remain overwhelmed for years and years by constant consumption of toxins etc. disease is almost a guarantee. Not a matter of if but rather a matter of when.

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As it turns out, organic produce not only has more minerals and vitamins they contain substantially more antioxidants, up to 69% more, that work to reduce and eliminate free radicals that cause aging and they also contain fewer pesticide residues. The known carcinogen cadmium is lower in organic produce by 48% on average than in conventional produce. We are encouraged to eat organic fruits and veggies because they do contain large amounts of antioxidants as well as vitamins and minerals to support wellness.

I had recently learned of a juice business in a city we are about to visit, and they offer fresh squeezed juices and even several days detox of juices. I contacted them to see if they only use organic and they don’t. I could not for the life of me register how they could offer a cleanse with conventional produce, crazy. Maybe they label their juices “Also includes unknown pesticides, insecticides, fungicides and toxins your body doesn’t require.”

One day they should drop the organic label and just have to label the toxic conventional produce and products. Your life and that of those you care for matters just remember that next time you are grocery shopping or at the farmers market. No spray produce from local farms to me is right there with certified organic produce.
Do your research and learn why the investment in organic is worth it to support your good health. Have a wonderful weekend, share as you wish and Be Well!

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God Food

Many of us grew up in a home where meals came from a drive through or out of a box, bag, can or container. Therefore, today fresh vegetables often do not reside at the top of our list of things we crave to eat. Fat, salt, and sugar are at the top of that list because that is how we are hardwired. Understand that at the time of our wiring we did not have a drive through on every corner or grocery stores filled to the brim with fake foods.

All processed carbohydrates (buns, coatings, fries) behave like sugar in our brains making fast food, and most processed foods hit on all three cylinders and then there’s the copious MSG added. Examining the Standard American Diet the vegetable we most consume are potatoes, fried potatoes. All supported by the amount of fast and restaurant foods we eat. Although potatoes do offer some nutrition when baked, the sweet potato has more to offer us nutrition wise.

Growing up, my idea of a vegetable outside of potatoes was green beans or spinach fresh out of the can. Iceberg lettuce tomatoes and cucumber would make an appearance on the occasional spaghetti night. It was not until I learned about holistic health did I come to realize how many vegetables support health and help keep disease away.

Organic vegetables are full of vitamins, minerals, enzymes and antioxidants all to support our wellness. I refer to vegetables as God food or food that loves you back. Foods created by God trump foods made by man every time!

The easiest way to fill yourself with more veggies is either to fill your blender half full with greens and then make a smoothie. Many favor young beet, chard & kale greens or spinach. Add frozen bananas, berries, almond milk or coconut water, maybe ground flax, chia or hemp hearts and you’re all set.

You can also finely dice up zucchini, yellow squash, carrots or use the food processor and add them to any meat or non-meat sauces, loafs, meatballs or patties. Invest $30 in a spiralizer and use zucchini or squash in place of pasta and don’t forget spaghetti squash for another way to sneak more veggies onto the dinner table.

Organic vegetables feed our bodies and mind better than anything you can get from a drive-through, box, bag, can or container. If the vegetables are raw, then all the enzymes are in play. If you’re only into sharing your love with those that love you back, then become more familiar with a true love, vegetables.

May your weekend be a great one, share as you like and Be Well!

A rainbow of nutrition awaits in vegetables

A rainbow of nutrition awaits in vegetables