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najia-cooks · 4 months

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[ID: A circle of overlapping semi-circular bright pink pickles arranged on a plate, viewed from a low angle. End ID]

مخلل اللفت / Mukhallal al-lifit (Pickled turnips)

The word "مُخَلَّل" ("mukhallal") is derived from the verb "خَلَّلَ"‎ ("khallala"), meaning "to preserve in vinegar." "Lifit" (with diacritics, Levantine pronunciation: "لِفِتْ"), "turnip," comes from the root "ل ف ت‎", which produces words relating to being crooked, turning aside, and twisting (such as "لَفَتَ" "lafata," "to twist, to wring"). This root was being used to produce a word meaning "turnip" ("لِفْتْ" "lift") by the 1000s AD, perhaps because turnips must be twisted or wrung out of the ground.

Pickling as a method of preserving produce so that it can be eaten out of season is of ancient origin. In the modern-day Levant, pickles (called "طَرَاشِيّ‎" "ṭarāshiyy"; singular "طُرْشِيّ" "ṭurshiyy") make up an important culinary category: peppers, carrot, olives, eggplant, cucumber, cabbage, cauliflower, and lemons are preserved with vinegar or brine for later consumption.

Pickled turnips are perhaps the most commonly consumed pickles in the Levant. They are traditionally prepared during the turnip harvest in the winter; in the early spring, once they have finished their slow fermentation, they may be added to appetizer spreads, served as a side with breakfast, lunch, or dinner, eaten on their own as a snack, or used to add pungency to salads, sandwiches, and wraps (such as shawarma or falafel). Tarashiyy are especially popular among Muslim Palestinians during the holy month of رَمَضَان (Ramaḍān), when they are considered a must-have on the إِفْطَار ("ʔifṭār"; fast-breaking meal) table. Pickle vendors and factories will often hire additional workers in the time leading up to Ramadan in order to keep up with increased demand.

In its simplest instantiation, mukhallal al-lifit combines turnips, beetroot (for color), water, salt, and time: a process of anaerobic lacto-fermentation produces a deep transformation in flavor and a sour, earthy, tender-crisp pickle. Some recipes instead pickle the turnips in vinegar, which produces a sharp, acidic taste. A pink dye (صِبْغَة مُخَلَّل زَهْرِي‎; "ṣibgha mukhallal zahri") may be added to improve the color. Palestinian recipes in particular sometimes call for garlic and green chili peppers. This recipe is for a "slow pickle" made with brine: thick slices of turnip are fermented at room temperature for about three weeks to produce a tangy, slightly bitter pickle with astringency and zest reminiscent of horseradish.

Turnips are a widely cultivated crop in Palestine, but, though they make a very popular pickle, they are seldom consumed fresh. One Palestinian dish, mostly prepared in Hebron, that does not call for their fermentation is مُحَشّي لِفِتْ ("muḥashshi lifit")—turnips that are cored, fried, and stuffed with a filling made from ground meat, rice, tomato, and sumac or tamarind. In Nablus, tahina and lemon juice may be added to the meat and rice. A similar dish exists in Jordan.

Turnips produced in the West Bank are typically planted in open fields (as opposed to in or under structures such as plastic tunnels) in November and harvested in February, making them a fall/winter crop. Because most of them are irrigated (rather than rain-fed), their yield is severely limited by the Israeli military's siphoning off of water from Palestine's natural aquifers to settlers and their farms.

Israeli military order 92, issued on August 15th, 1967 (just two months after the order by which Israel had claimed full military, legislative, executive, and judicial control of the West Bank on June 7th), placed all authority over water resources in the hands of an Israeli official. Military order 158, issued on November 19th of the same year, declared that no one could establish, own, or administer any water extraction or processing construction (such as wells, water purification plants, or rainwater collecting cisterns) without a new permit. Water infrastructure could be searched for, confiscated, or destroyed at will of the Israeli military. This order de facto forbid Palestinians from owning or constructing any new water infrastructure, since anyone could be denied a permit without reason; to date, no West Bank Palestinian has ever been granted a permit to construct a well to collect water from an aquifer.

Nearly 30 years later, the Interim Agreement on the West Bank and the Gaza Strip (also called the Oslo II Accord or the Taba Agreement), signed by Israel and the Palestine Liberation Organization (PLO) in 1995, officially granted Israel the full control over water resources in occupied Palestine that it had earlier claimed. The Argreement divided the West Bank into regions of three types—A, B, and C—with Israel given control of Area C, and the Palestinian Authority (PA) supposedly having full administrative power over Area A (about 3% of the West Bank at the time).

In fact, per article 40 of Annex 3, the PA was only allowed to administer water distribution in Area A, so long as their water usage did not exceed what had been allocated to them in the 1993 Oslo Accord, a mere 15% of the total water supply: they had no administrative control over water resources, all of which were owned and administered by Israel. This interim agreement was to be returned to in permanent status negotiations which never occurred.

The cumulative effect of these resolutions is that Palestinians have no independent access to water: they are forbidden to collect water from underground aquifers, the Jordan River, freshwater springs, or rainfall. They are, by law and by design, fully reliant on Israel's grid, which distributes water very unevenly; a 2023 report estimated that Israeli settlers (in "Israel" and in the occupied West Bank) used 3 times as much water as Palestinians. Oslo II estimations of Palestinians' water needs were set at a static number of million cubic meters (mcm), rather than an amount of water per person, and this number has been adhered to despite subsequent growth in the Palestinian population.

Palestinians who are connected to the Israeli grid may open their taps only to find them dry (for as long as a month at a time, in بَيْت لَحْم "bayt laḥm"; Bethlehem, and الخَلِيل "al-khalīl"; Hebron). Families rush to complete chores that require water the moment they discover the taps are running. Those in rural areas rely on cisterns and wells that they are forbidden to deepen; new wells and reservoirs that they build are demolished in the hundreds by the Israeli military. Water deficits must be made up by paying steep prices for additional tankards of water, both through clandestine networks and from Israel itself. As climate change makes summers hotter and longer, the crisis worsens.

By contrast, Israeli settlers use water at will. Israel, as the sole authority over water resources, has the power to transfer water between aquifers; in practice, it uses this authority to divert water from the Jordan River basin, subterranean aquifers, and بُحَيْرَة طَبَرِيَّا ("buḥayrat ṭabariyyā"; Lake Tiberias) into its national water carrier (built in 1964), and from there to other regions, including the Negev Desert (south of the West Bank) and settlements within the West Bank.

Whenever Israel annexes new land, settlers there are rapidly given access to water; the PA, however, is forbidden to transport water from one area of the West Bank to another. Israel's control over water resources is an important part of the settler colonial project, as access to water greatly influences the desirability of land and the expected profit to be gained through its agricultural exports.

The result of the diversion of water is to increase the salinity of the Eastern Aquifer (in the West Bank, on the east bank of the Jordan River) and the remainder of the Jordan that flows into the West Bank, reducing the water's suitability for drinking and irrigation; in addition, natural springs and wells in Palestine have run dry. In this environment, water for drinking and watering crops and livestock is given priority, and many Palestinians struggle to access enough water to shower or wash clothing regularly. In extreme circumstances, crops may be left for dead, as Palestinian farmers instead seek out jobs tending Israeli fields.

Some areas in Palestine are worse off in this regard than others. Though water can be produced more easily in the قَلْقِيلية (Qalqilya), طُولْكَرْم (Tulkarm) and أَرِيحَا ("ʔarīḥā"; Jericho) Districts than in others, the PA is not permitted to transfer water from these areas to areas where water is scarcer, such as the Bethlehem and Al-Khalil Districts. In Al-Khalil, where almost a third of Palestinian acreage devoted to turnips is located [1], and where farming families such as the Jabars cultivate them for market, water usage averaged just 51 liters per person per day in 2020—compare this to the West Bank Palestinian average of 82.4 liters, the WHO recommended daily minimum of 100 liters, and the Israeli average of 247 liters per person per day.

As Israeli settlement גִּבְעַת חַרְסִינָה (Givat Harsina) encroached on Al-Khalil in 2001, with a subdivision being built over the bulldozed Jabar orchard, the Jabars reported settlers breaking their windows, destroying their garden, throwing rocks, and holding rallies on the road leading to their house. In 2010, with the growth of the קִרְיַת־אַרְבַּע (Kiryat Arba) settlement (officially the parent settlement of Givat Harsina), the Jabars' entire irrigation system was repeatedly torn out, with the justification that they were stealing water from the Israeli water authority; the destruction continued into 2014. Efforts at connecting and expanding Israeli settlements in the Bethlehem area continue to this day.

Thus we can see that water deprivation is one tool among many used to drive Palestinians from their land; and that it is connected to a strategy of rendering agriculture impossible or unprofitable for them, forcing them into a state of dependence on the Israeli economy.

Turnips, as well as cabbage and chili peppers, are also grown in the village of وَادِي فُوقِين (Wadi Fuqin), west of Bethlehem. In 2014, Israel annexed about 1,250 acres of land in Wadi Fuqin, or a third of the village's land, "effectively [ruling] out development of the village and its use of this land for agriculture." Most of this land lies immediately to the west of a group of settlements Israel calls גּוּשׁ עֶצְיוֹן ("Gush Etzion"; Etzion Bloc). Building here would link several non-contiguous Israeli settlements with each other and with القدس (Al-Quds; "Jerusalem"), hemming Palestinians of the region in on all sides (many main roads through Israeli settlements cannot be used by anyone with a Palestinian ID). [2] PLO executive committee member Hanan Ashrawi said that the annexation, which was carried out "[u]nder the cover of [Israel's] latest campaign of aggression in Gaza," "represent[ed] Israel’s deliberate intent to wipe out any Palestinian presence on the land".

This, of course, was not the beginning of this strategy: untreated sewage from Gush Etzion settlements had been contaminating crops, springs, and groundwater in Wadi Fuqin since 2006, which also saw nearly 100 acres of Palestinian land annexed to allow for expansion of the Etzion Bloc.

All of this has obviously had an effect on Palestinian agriculture. A 1945–6 British survey of vegetable production in Palestine found that 992 dunums were devoted to Arab turnip production (954 irrigated and 38 rain-fed; no turnip production was attributed to Jewish settlers). A March 1948 UN report claimed that "[i]n most districts the markets are well-supplied with all the common winter vegetables—cabbages, cauliflowers, lettuce and spinach; carrots, turnips and and beets; beans and peas; green onions, eggplants, marrows and tomatoes." By 2009, however, the area given to turnips in Palestine had fallen to 918 dunums. Of these, 864 dunums were irrigated and 54 rain-fed. This represents an increase in unirrigated turnips (5.8%, up from 3.9%) that is perhaps related to difficulty in obtaining sufficient water.

Meanwhile, Israel profits from its restriction of Palestinian agriculture; it is the largest exporter of turnips in West Asia (I found no data for turnip exports from Palestine after 1922, suggesting that the produce is all for local consumption).

The pattern that Ashrawi called out in 2014 continued in 2023, as Israel's genocide in Gaza occurs alongside the continued and escalating killing and expulsion of West Bank Palestinians. The 2014 annexations, which represented the largest land grab for over 30 years and which appeared to institute a new era of state policy, have been followed up in subsequent years with more land claims and settlement-building.

Israeli military and settler raids and massacres in the West Bank, which had already killed 248 in 2023 before the حَمَاس (Hamas) October 7 offensive had taken place, accelerated after the attack, with forced expulsions of Palestinians (including Bedouin Arabs), and harassment, raids, kidnappings, and torture of Palestinians by a military armed with rifles, tanks, and drones. This violence has been opposed by armed resistance groups, who defend refugee camps from military raids with strategies including the use of improvised explosives.

Support Palestinian resistance by buying an e-sim for distribution in Gaza; donating to help two Gazans receive medical care; or donating to help a family leave Gaza.

[1] 918 dunums were devoted to turnips according to the Palestinian Central Bureau of Statistics (PCBS) report for 2009; the 2008 PCBS report attributes 253 dunums of turnip cultivation to Al-Khalil ("Hebron") for 2006–7.

[2] Today, Gush Etzion is connected to Al-Quds by an underground road that runs beneath the Palestinian Christian town of بَيتْ جَالَا (Bayt Jala).

Ingredients:

Makes 2 1-liter mason jars.

500g (4 medium) turnips

1 beetroot

1 medium green chili pepper (فلفل حار خضرة), halved

2 small cloves garlic, peeled

1 liter (4 cups) distilled or filtered water

25g coarse sea salt (or substitute an equivalent weight of any salt without iodine)

Some brining recipes for lifit call for the addition of a spoonful of sugar. This will increase the activity of lactic-acid-producing bacteria at the beginning of the fermentation, producing a quicker fermentation and a different, sourer flavor profile.

Instructions:

1. Clean two large mason jars thoroughly in hot water (there is no need to sterilize them).

2. Scrub vegetables thoroughly. Cut the top (root) and bottom off of each turnip. Cut each turnip in half (from root end to bottom), and then in 1 cm (1/2") slices (perpendicular to the last cut). Prepare the beetroot the same way.

If you need your pickles to be finished sooner, cut the turnips into thinner slices, or into thick (1/2") baton shapes; these will need to be fermented for about a week.

3. Arrange turnip and beet slices so that they lie flat in your jars. Add garlic and peppers.

4. Whisk salt into water until dissolved and pour over the turnips until they are fully submerged. Seal with the jar's lid and leave in a cool place, or the refrigerator, for 20–24 days.

The amount of brine that you will need to cover the top of the vegetables will depend on the shape of your jar. If you add more water, make sure that you add more salt in the same ratio.

#Palestinian #pickles #turnips #beets #gluten free #long post /#tarashiyy

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kuhakukage · 1 month

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The SNS fandom always imagine Menma as SNS’s kid, because Kishimoto’s interview where he said Naruto’s son would be Shinachiku, because Menma was already taken What I don’t see people talked about is the fact that Shinachiku is just another name for Menma. They are both Japanese condiment made from lacto-fermented bamboo shoots. Menma is just the politcal-correct way of saying Shinachiku. If we then follow with this thought process, when Menma appeared in Limited Tsukuyomi, it is the meta way of saying Naruto wanted to have a kid with Sasuke.

#naruto #sns #narusasu #sasunaru #narusasunaru #SasuNaruSasu #Naruto Uzumaki #uchiha sasuke #naruto headcanons

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vanilla-cigarillos · 11 months

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Honey Fermented Garlic

It’s been a running joke in my friend group that I’m probably a vampire (due to long standing dark color patterns in my wardrobe and pale skin) but my love of garlic is one of my biggest defender points to my humanity.

Honey fermented garlic is one of those beloved folk recipes that are especially amazing to have during cold and flu season. It’s quite a simple recipe that combines two very common kitchen items into a lovely blend of flavors and benefits.

Why Make Honey Fermented Garlic?

Honey is already well known as a natural home remedy for sore throats and pesky allergies.

Garlic has a long list of medicinal benefits. Ingesting garlic regularly is able to reduce your chances of getting sick, and beyond that it naturally reduces blood pressure and lowers cholesterol.

By mixing honey and garlic together in this lovely little concoction, you not only make it more digestible through fermentation but you’re also combining two potent natural medicinals into one!

Is It Safe?

Lactobacillus, yeast, and acetic acid bacteria are completely safe!

With lacto-fermentation, it’s nearly impossible to make something that will cause bodily harm upon ingestion, due to the bacteria quickly being able to outcompete pretty much everything else and acidify the mixture to prevent spoilage.

Do not use this remedy, or any remedy containing honey with children under 2 years old. A child at this age contains stomach acid that isn’t fully developed yet, and their stomach acts as a low acid environment.

Instructions:

Peel the garlic, trimming it to remove any discolored parts

Press the garlic clove with the side of a knife to gently bruise it

Optional: Once the garlic is in the jar, add about 2 tablespoons of raw apple cider vinegar to the jar at this point Give the jar a quick shake to coat the garlic cloves with cider vinegar.

Ensures that the surface of the garlic starts acidic, which is a precaution against botulism (not very likely, but if you want to be extra careful here’s a step!)

Fill the jar about 1/2 to 2/3 of the way with garlic, then top it off with honey to within an inch of the lid.

Be sure to leave space at the top, as the mixture will bubble as it ferments and you don’t want it to overflow

Cover the jar with a lid and flip it a few times to distribute the honey. Loosen the lid so gasses can escape during fermentation

Bubbles begin to form in the honey after about 24 - 48 hours. After about 3 to 5 days, the garlic should be well fermented. If you’ve made it in the refrigerator, it will take about 2 - 3 weeks for the fermentation process to complete.

#witch #wicca #witchy #witchcraft #herbalism #green witch #green witch recipe #kitchen witch #kitchen witch recipe #herbs #recipe

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kimyoonmiauthor · 2 months

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The worst recipe for Kimchi I've ever seen.

So I'm a food nerd, if the love of Anthropology of food isn't self-evident enough in the 50 page doc on the history of food and food Anthropology based on Subsistence. lol

And I'm a super food nerd when it comes to kimchi. I've tried almost all the varieties of vegetables one can kimchi and learned their mush points. And this, by far is one of the worst recipes of kimchi I've ever, ever read. And being a food nerd, I'll break it down for you.

Don't worry, it's not made by a Korean--it's made by someone white, but I am Korean. And before someone chases me down, "You're an adoptee" I grew up in Korea for the first 5 years and have been tracking down Eomma's kimchi recipe after I semi-remembered the flavor. TT Covid stopped me from going overseas to test it out.

I know when you think of kimchi, you most likely think of the spicy cabbage variety, but I'll inform you that I've made a lot of types of kimchi. I made the Dae Jang Geum Kimchi after a lot of research and digging around. I made kimchi in plastic that never turned out well. I've taken out ingredients and put them back in. I've made kimchi out of different vegetables, and I famously got cited by my own city for making Eomma's kimchi, which BTW, has raw clams and mussels in it.

I've made monk Kimchi too, and gave those tips off to Maangchi.

I'm like kimchi geek over here. I can tell you all different facets of kimchi. Maybe because I tend to hyper focus on things, and I definitely hyperfocused on kimchi.

So I definitely can say the above is not kimchi.

Let's define Kimchi:

Kimchi is an aerobic lacto-fermetation process that is usually balanced with a protein in order to preserve mainly vegetables/vegetation, but sometimes seafood or other seafood matter.

Why is this not a kimchi?

1 Chinese cabbage

3 garlic cloves, crushed

2.5cm/1in piece ginger, grated

2 tbsp fish sauce (optional)

2 tbsp sriracha chilli sauce or chilli paste (see below)

1 tbsp golden caster sugar

3 tbsp rice vinegar

8 radishes, coarsely grated

2 carrots, cut into matchsticks or coarsely grated

4 spring onions, finely shredded

Chinese cabbage is not the same as napa. Chinese cabbage is longer than napa. Does it look similar, yes. Have I attempted to make kimchi out of it yes. Did it have the same properties? No.

But forgive the white person for not knowing that. Chinese cabbage has more water content than your average large head of Napa.

3 Garlic cloves is laughable. It won't preserve for a year like kimchi is supposed to.

1 thumb of ginger? No. No. No. That's not enough.

The fish sauce is not optional. You need that to even out the lactobacilli. If you're not going to use fish sauce, then up the protein content with barley. I really do swear after messing up kimchi on purpose the fish sauce does have a FUNCTION not just a taste.

BTW, more than fish sauce goes into kimchi, though. Usually depending on the region you might get shrimp paste, mussels, clams, crab, octopus, squid, oysters. These pretty much ceviche in the liquid over time.

My favorite is Eomma's recipe with katuggi. ^^;; But I suppose that would anger both my parents. Hers I'm fairly sure had mussels, clams and maybe crab? And yellow corvina fish sauce.

Anyway... Sriracha is made up of red jalapenos, which do not belong in kimchi. Kochu is special. BTW, this already has sugar in it. Kochu is designed to stain on purpose. See the slurry portion below.

golden caster sugar isn't something that came about until industrialization.

rice vinegar is a totally different process of fermentation than kimchi. It won't render the same results.

European radishes don't belong in kimchi. Have I tried it? Yes. Did I regret it? 100%. TT There isn't really a substitute for Mu. Daikon is a distant second. European radishes are when you're dying in a desert and there is a gun to your head to make the kimchi with them and you have no other choice. Get this: Koreans who moved to Brazil, rather cut out the radish component completely, use European cabbages than use European radish. It's just nasty to bite into as a kimchi. Mu has less water content and is far denser than your average daikon and definitely over European radish. I'd choose watermelon radish over European radishes. (Have I made that into kimchi? Yes.)

Carrots do sometimes go into kimchi, but I don't think that's why it's there. This is more a Jeolla thing though.

You're not supposed to shred green onion for any dish I know... and I'm thinking of things like pajeon and green onion soup. Where is the slurry? ALL Korean Kimchi has a slurry, if it has sweet rice flour, whole wheat flour or Barley flour. It has to have a slurry. The slurry has a function. It's there to make sure the ingredients distribute evenly.

Lactobacilli aren't going to act in ONE day. This brings the health benefits of kimchi.

The food science:

Since the majority of Korean fermentation lives on the wild side and likes things like air and sun, often the "weird" ingredients in kimchi that foreigners hate are there to MAKE SURE YOU DON'T DIE when you eat it. Stop trying to cut it out without understanding its function.

Got it? Now stop doing this crap and actually understand the food science of things like the anti-bacterial properties of garlic. How lacto fermentation is good for you, so you don't leave it out for only one day.

Koreans boast their heads off about the health benefits of kimchi as passed down from our ancestors for thousands of years. Why mess with a good thing without understanding why our ancestors made it that way?

#kimchi #i might be obsessed #hyperfocus

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elefteriamantzorou · 2 years

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We 're having a food processing and preservation course on October 12! The course will include lacto-fermentation, pickling, smoke-curing etc. More details coming soon! #pickling #lactofermentation #pantry #pantrygoals #homesteadkitchen #homesteading #urbanhomestead #foodpreservation #planthealing #phytochemistry #plantchemistry #herbcrafting #herbalcrafting #healingherbs #apothecary #healingherbs #medicinalplants #greekherbs #myherbalstudies #herbalistsofinstagram #botany #botanicalmedicine #wildfood #wildfoodlove #foraging #survivalskills #primitiveskills #herbaleducation #eatweeds Photo taken by me, all rights reserved. (at Flow - Wellness and Training) https://www.instagram.com/p/CgWQaUyIsIS/?igshid=NGJjMDIxMWI=

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imaginebookscompany · 23 hours

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Preserving Perfection: Beginner's Canning Handbook | Food Preservation, Home Canning, DIY

Unlock the Secrets of Home Canning with Preserving Perfection: Your Ultimate Guide to Food Preservation

In an age of mass-produced, preservative-laden foods, the art of home canning is making a comeback. More and more people are rediscovering the joy and satisfaction of preserving their own food, whether it's to capture the peak freshness of seasonal produce, create unique flavor combinations, or simply have a pantry stocked with delicious, shelf-stable foods. However, for those new to the world of home canning, the process can seem daunting and intimidating. That's where "Preserving Perfection: A Beginner's Handbook for Canning Enthusiasts" from Imagine Books comes in.

Mastering the Fundamentals of Home Canning

This comprehensive guide starts by covering the essential fundamentals of home canning, ensuring that even complete beginners feel confident and prepared to embark on their canning journey. The book delves into the science behind canning, explaining the importance of pH levels, acidity, and proper processing techniques in creating safe, shelf-stable foods. It also provides an overview of the necessary equipment, from water bath canners and pressure canners to jars, lids, and specialized tools, helping readers assemble their canning toolkit with ease.

Exploring the Art of Water Bath Canning

One of the most popular and accessible methods of home canning is water bath canning, which is ideal for high-acid foods such as fruits, jams, jellies, and pickles. "Preserving Perfection" offers a step-by-step guide to the water bath canning process, complete with detailed instructions and helpful illustrations. Readers will learn how to prepare their ingredients, fill their jars, remove air bubbles, and process their jars in a water bath canner to achieve a proper seal. The book also includes a variety of delicious recipes for water bath canned goods, from classic strawberry jam to tangy dill pickles and zesty salsa.

Mastering the Technique of Pressure Canning

For low-acid foods like vegetables, meats, and soups, pressure canning is the recommended method for safe preservation. "Preserving Perfection" provides a thorough introduction to pressure canning, explaining the science behind the process and the importance of using a pressure canner to achieve the necessary temperatures for killing harmful bacteria. The book walks readers through the steps of pressure canning, from preparing their pressure canner and jars to processing their foods and ensuring a proper seal. Readers will also find a selection of tasty pressure canned recipes, such as hearty vegetable soup, tender chicken in broth, and flavorful green beans.

Exploring the World of Fermentation

While not technically a canning method, fermentation is another way to preserve foods and create unique flavors. "Preserving Perfection" dedicates a chapter to the art of fermentation, covering the basics of lacto-fermentation and providing recipes for fermented foods like sauerkraut, kimchi, and fermented salsa. Readers will learn how to create an anaerobic environment, monitor their ferments, and achieve the perfect balance of tanginess and crunch.

Mastering the Art of Flavor Combinations

One of the joys of home canning is the ability to experiment with unique flavor combinations and create your own signature recipes. "Preserving Perfection" encourages readers to think outside the box when it comes to canning, providing inspiration and guidance for creating custom flavor blends. The book offers tips on pairing fruits and vegetables, incorporating herbs and spices, and balancing sweet, sour, and savory notes to create truly memorable canned goods.

Ensuring Food Safety and Quality

Throughout the book, food safety is a top priority. "Preserving Perfection" emphasizes the importance of following proper canning techniques, using tested recipes, and adhering to recommended processing times and temperatures. The book also covers common canning mistakes and how to troubleshoot issues like seal failures, discoloration, and spoilage. Readers will learn how to properly store their canned goods and how to identify signs of contamination or spoilage.

Connecting with the Canning Community

Home canning is not just a practical skill but also a vibrant community of enthusiasts and hobbyists. "Preserving Perfection" encourages readers to connect with other canners, whether it's through local canning clubs, online forums, or social media groups. The book provides tips for finding canning resources in your area, such as extension offices and master food preserver programs, and suggests ways to share your canned goods and recipes with friends, family, and the broader canning community. In conclusion, "Preserving Perfection: A Beginner's Handbook for Canning Enthusiasts" from Imagine Books is an essential resource for anyone interested in learning the art of home canning. Whether you're a seasoned gardener looking to preserve your harvest or a home cook seeking to create delicious, shelf-stable foods, this comprehensive guide will walk you through the process step-by-step, from mastering the fundamentals to experimenting with unique flavor combinations. With its emphasis on food safety, quality, and community, "Preserving Perfection" is the perfect companion for your home canning journey. Read the full article

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vegi1 · 5 months

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Can Vegetarians Eat Yogurt? Ultimate Vegans Yogurt Guide

As a vegan, I understand the importance of carefully choosing our foods. So, I decided to research and find out if yogurt is a viable option for those who follow a vegan diet. In this essay, I’ll explore the ingredients and production methods used in yogurt-making, the different types of veganism, and their dietary guidelines. Join me as we unravel the debate and discover the truth about whether or not vegans can eat yogurt. Let’s dive!

Well, my friend, it’s a lifestyle choice that comes in different types. We have Lacto-vegetarians, ovo-vegetarians, lacto-ovo vegetarians, and even vegans. Each type has its own set of dietary guidelines and restrictions, but all share the common ground of avoiding meat.

Before we dive into the yogurt dilemma, let’s understand the vegetarian perspective. Vegetarians, unlike us vegans, choose to exclude meat from their diet but may still include dairy products and eggs. It’s a personal choice, and I respect that. They find solace in the fact that their diet doesn’t involve the loss of animal lives. But as a vegan, I strive to go a step further and avoid all forms of animal exploitation.

When I first transitioned to a vegan lifestyle, I knew I was saying goodbye to meat, dairy, and all things animal-related. But there was one thing that kept tempting me: yogurt. Oh, that creamy goodness with its countless flavors and textures! Resisting was hard, but I knew I had to stay true to my vegan values.

Now, why do we choose to embrace this herbivorous path? Well, there are plenty of reasons, from animal welfare to environmental concerns and personal health.

For those who choose the Lacto-Ovo Vegetarian diet, dairy often holds a special place in their hearts and their diets. It provides them with essential nutrients like calcium and protein. Yogurt, with its probiotics and creamy texture, becomes a go-to choice. Vegetarians appreciate the versatility and taste of yogurt, and it fits seamlessly into their dairy-friendly lifestyle. But as a vegan, I find other ways to fulfill my nutritional needs without compromising my commitment to animal welfare.

Yogurt is a dairy product made by fermenting milk with live bacteria cultures. The milk is heated to kill off any harmful bacteria and then cooled to a specific temperature. Next, a starter culture of friendly bacteria, such as Lactobacillus bulgaricus and Streptococcus thermophilus, is added to the milk. These bacteria ferment the lactose in the milk, turning it into lactic acid, giving yogurt its tangy flavor. This fermentation process also thickens the mixture. Finally, the yogurt is cooled, flavored if desired, and packed into containers, ready to be enjoyed. Let’s talk about common additives and potential animal-derived ingredients that might find their way into yogurt.

Gelatin

Some yogurts contain gelatin, a protein derived from animal bones, skin, and connective tissue and used as a thickening agent to create that smooth and creamy texture.

Carmine

Some yogurt brands may include additives like carmine derived from crushed insects to enhance the color.

Animal rennet

It’s essential to be mindful of the presence of animal rennet in certain yogurt brands. Rennet, derived from the stomach lining of young calves, is used in some yogurt production processes to curdle the milk and aid in its thickening.

Yogurt, being a derivative of milk, has a strong connection to the dairy industry. The production and consumption of traditional yogurt contribute to the demand for cow’s milk, perpetuating the cycle of animal exploitation. By avoiding dairy, we aim to break free from supporting an industry that raises concerns about animal welfare, environmental impact, and sustainability. It’s about aligning our choices with our values and finding ethical alternatives that allow us to enjoy the pleasures of yogurt without compromising our principles.

Animal welfare is a central concern in the vegan diet. Cows used for milk production often endure a cycle of continuous pregnancies, separation from their calves shortly after birth, and being subjected to milking machines multiple times a day. These practices can be physically and emotionally distressing for these sentient beings. As vegans, we advocate for the compassionate treatment of all animals and strive to support industries prioritizing their well-being. Choosing plant-based yogurts allows us to enjoy a delicious treat while knowing that no animals have been exploited in the process.

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drericbergscientology · 9 months

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Discovering the Best Way to Ferment Vegetables

Fermentation has been a time-honored practice used for centuries to preserve food and enhance its nutritional value. One of the most popular forms of fermentation is fermenting vegetables, a process that not only extends their shelf life but also creates unique and delectable flavors. From sauerkraut to kimchi, the world of fermented vegetables is a diverse and exciting realm. In this article, we will explore the best ways to ferment vegetables, shedding light on various methods and providing practical tips to ensure successful and delicious results.

Understanding the Fermentation Process

Before delving into the best methods for fermenting vegetables, it's essential to understand the science behind fermentation. Fermentation is a metabolic process in which microorganisms, such as bacteria and yeast, break down sugars and produce acids, gases, or alcohol. Lactic acid fermentation is the most common type used for fermenting vegetables, creating an acidic environment that preserves the produce and promotes the growth of beneficial probiotics.

Choosing the Right Vegetables

The key to successful vegetable fermentation lies in selecting the right vegetables. Certain vegetables are better suited for fermentation due to their texture, sugar content, and ability to maintain their crunchiness. Cabbage, carrots, cucumbers, radishes, and bell peppers are some of the top choices for beginners. Fresh, organic vegetables are preferred as they contain natural microorganisms that aid the fermentation process.

Salt, the Fermenter's Ally

Salt plays a crucial role in vegetable fermentation, not only enhancing the flavor but also creating an environment that discourages harmful bacteria while promoting the growth of beneficial ones. The proper salt-to-vegetable ratio is vital for successful fermentation. Generally, a brine solution containing 2% to 3% salt by weight is recommended. Coarse sea salt or kosher salt without additives are ideal choices.

Mastering the Basic Fermentation Method

The simplest and most widely used fermentation method is the "Lacto-fermentation" technique. To start, chop or shred the chosen vegetables and place them in a clean, airtight fermentation vessel. Add the desired seasonings and spices for extra flavor. Pour the saltwater brine over the vegetables, ensuring they are entirely submerged. Use a fermentation weight or a clean, food-safe object to keep the vegetables submerged during the fermentation process. Finally, seal the container and store it in a cool, dark place for the desired fermentation period.

Exploring Wild Fermentation vs. Starter Cultures

Two main approaches exist for vegetable fermentation: wild fermentation and starter cultures. Wild fermentation relies on the natural microorganisms present on the vegetables' surfaces, whereas starter cultures involve introducing specific strains of beneficial bacteria or yeast. While wild fermentation can produce excellent results, using starter cultures offers more consistency and control over the final product, especially for beginners.

Harnessing the Power of Temperature and Time

Temperature and time are vital factors that influence the success of vegetable fermentation. The ideal temperature range for most vegetable fermentations is between 65°F to 75°F (18°C to 24°C). Higher temperatures can lead to quicker fermentation but may result in a softer texture and stronger flavors. Cooler temperatures promote slower fermentation and yield a crisper texture with milder flavors. The fermentation time can vary depending on the vegetables, temperature, and personal preference. As a general guideline, most vegetable fermentations take around 1 to 4 weeks.

Troubleshooting Fermentation Issues

Even with the best intentions, fermentation issues can sometimes arise. Common problems include mold growth, soft vegetables, and overly sour flavors. Understanding the possible causes of these issues and how to prevent or remedy them is essential. Proper hygiene, using fresh vegetables, and maintaining a suitable temperature can prevent mold growth. To avoid overly sour flavors, ferment the vegetables for a shorter duration or store them in the refrigerator to slow down the fermentation process.

Fermenting vegetables is an ancient culinary art that continues to captivate modern taste buds. The process may seem intimidating at first, but with the right knowledge and practice, it becomes a rewarding and enjoyable endeavor. From selecting the finest vegetables to mastering the art of seasoning and fermentation time, each step contributes to creating mouthwatering, probiotic-rich delights. So, roll up your sleeves, don your apron, and embark on the journey of vegetable fermentation – a fascinating fusion of science and gastronomy that unlocks a world of exciting flavors and textures.

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edgewaterfarmcsa · 9 months

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CSA WEEK 6

p i c k l i s t

pickling cucumbers - garlic - dill - summer squash - zucchini -

lettuce - celery - tomatoes - blueberries - hungarian hot wax pep

This week was farmed with a pretty heavy heart, and we are still wrapping our heads around it all. We are still trying to calibrate all we lost and take count of all the pests and diseases that are thriving as a result. We are still trying to figure out the best ways to support our farming buds in Vermont that lost too much. Because I am in fact here to farm-splain let me break it down to you the best way I can. Farming is so much more than sweet corn and tomatoes and beautiful photos and pastoral sunsets (if you are a CSA veteran then you absolutely know this by now). When you choose to give your life over to farming- you sign a deal with the weather gods. For better or worse you are always under the thumb of a 10 day forecast. Sometimes it works in your favor, but this year, there is no good compromise. The first humbling hit occurred with that late Spring kill frost, and we’ve been drenched and pruned every day since. And when it is not raining we are staring at a pink sun and breathing in air that's just not quite right. Quite frankly, growing food this Summer sucks. However last Summer was hard too. Ray reminded me recently of last Summer’s drought and crazy winds. While people were vacationing and lounging around their favorite swim holes (remember those dreamy blue skies?), we were all thirsty and moving around irrigation lines, watching crops dry up and die. We prayed for rain, and it came 1 year later in the form of bucket loads upon our heads and pools at our feet.

Clearly, I am feeling pretty doom and gloom this week as climate change is moving fast and it is impossible to look away.

However, as noted above, we gave our lives over to farming a while back now and that’s not gonna change. We are still pumped on growing all the Summer faves and we just gotta learn to adapt and be more mindful with every step along the way.

In other news this week, we are totally overwhelmed with cucurbits! And I can not stress enough the urgency to pickle all your cucumbers and grill all your squashes.

As far as flood relief goes, and the massive financial hit that many farms are experiencing, please know that we are working on a plan to help, and I’ll pass around info as we navigate that.

FARMY FOODIE PRO-TIPS:

IT’S PICKLING SEASON YALL! Here are my 2 fave recipes and pickling tips followed by the very best, most refreshing after work meal.

Pickling and Fermentation 101

Presented by Jeffrey Yoskowitz of The Gefilteria

author of The Gefilte Manifesto: New Recipes for Old World Jewish Food

Lacto-Fermentation vs. Vinegar Pickling

Lacto-fermentation, also known as saltwater pickling, is a traditional preservation method that utilizes the natural bacteria found on vegetables and fruits in order to preserve them. Vinegar pickling, also known as quick pickling, by contrast, utilizes vinegar to destroy all bacteria found on vegetables and fruits, thereby preserving them in the process.

With lacto-fermentation, we create an ecosystem for Lactobacillus (the same bacteria found in yogurt) to thrive and convert carbohydrates (sugars) into lactic acid. The acid acts as a natural preservative. The end result is not only delicious, but healthy—it aids in digestion and boosts the immune system.

4 Essentials of Lacto-Fermentation

Salt: The salt brine regulates fermentation by enabling positive bacterial growth and inhibiting negative bacterial growth. Use kosher salt or sea salt, nothing with added iodine!

Spice: Add your desired pickling spices to saltwater to infuse flavor into brine. Tannin-rich leaves—such as bay leaves—help keep the crunch. Garlic, dill, mustard seeds, coriander, peppercorns, chili peppers and cinnamon sticks are standards.

Produce: Choose the freshest, thinnest cucumbers possible. Kirby is your best choice variety, but you can replace cucumbers with green beans for similar flavor results and a consistent crunch.

Patience: The true process of fermentation involves waiting as the bacteria goes to work. Be sure to keep your jar in a moderate temperature space (65-75 degrees F). Keep your vegetables under the salty brine, too. Anything above the liquid may get a tad bit moldy. Note that mold happens often, and it’s ok! Anything white can simply be scraped away/cut off of the veggies. The rest will be just fine. Once your pickles are at their desired flavor point, place them in the refrigerator to stop the fermentation process and keep them there and enjoy.

Recipe for Crisp Garlic Dilly Beans or Cucumbers

Fill a pint sized jar with water (2 cups). Add 1 heaping Tbsp kosher salt and shake or stir to dissolve the salt fully.

Place cucumbers or green beans in the jar (as many as will fit! Squeeze them in tightly!), along with 1-2 bay leaves, 1-3 cloves chopped garlic, 2 sprigs of dill, and 1/2 tsp seeds such as mustard seeds, peppercorns, coriander seeds, etc. If needed, add more water/salt mixture (same ratio) and cover the veggies, leaving at least an inch between the liquid and the top of the jar.

Seal the jar. After the first two days, “burp” the jar. Check them daily after that. When you like the flavor, transfer the jar to the fridge. Enjoy!

(quick) DILL PICKLES from the cookbook TART & SWEET

4 cups white vinegar

2 cups water

¼ cup kosher salt

4 ½ pounds cukes

PER JAR:

3 cloves garlic

3 dill heads or 4-5 dill sprigs

1 tablespoon yellow mustard seed

1 tablespoon brown mustard seed

1 teaspoon dill seed

1 teaspoon black peppercorn

Bring the vinegar, water, and salt to a boil in a medium reactive pot.

Stir to dissolve the salt.

Place Garlic, dill, and spices in each hot jar. Pack cukes in as tightly as possible without crushing.

Pour in boiling brine, leaving ½ inch headspace. Make sure the cukes are submerged in brine.

ANOTHER RECIPE I STUMBLED ON… Calls for caraway instead of the mustard seed… I am actually leaning towards caraway seeds rather than mustard for my next pickling adventure because that classic caraway flavor found in rye bread or saurkraut seems completely appropriate and potentially awesome here.

2 lbs cucumbers, halved lengthwise, seeded and chopped

1/2 cup plain fat-free Greek yogurt

3 tablespoons fresh lemon juice

2 small garlic cloves

1/2 cup extra-virgin olive oil, plus more for garnish

1 tablespoon chopped dill, plus sprigs for garnish

Kosher salt

Pepper

Directions

In a blender, puree the cucumbers, yogurt, lemon juice and garlic. With the machine on, gradually add the 1/2 cup of oil until incorporated. Transfer to a bowl, stir in the chopped dill and season with salt and pepper. Cover and refrigerate until chilled, 30 minutes. Ladle the soup into bowls and garnish with a drizzle of olive oil and dill sprigs.

Make Ahead

The soup can be refrigerated overnight.

Notes

The soup can also be served as a sauce for grilled meats or used as a salad dressing.

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tabchillidubai · 10 months

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Fermented chilli sauce

Discover the history and science behind fermentation with Tabchilli in Dubai. Shop chilli sauce and enjoy the flavors and health benefits of Lacto-fermentation.

FERMENTATION: A JOURNEY INTO THE HIDDEN “CULTURE” ALL THE WAY FROM THE UAE

Good fermented food is not easy to get by everywhere, especially when you’re not sure if it’s being done the proper way. This is why, we at Tabchilli in Dubai, wanted to introduce you to the art of fermentation so that you can come to appreciate it as much as we do.For thousands of years, civilizations worldwide have been fascinated by an invisible “culture” that dwelled in the kitchens of seasoned cooks and ordinary folks alike. Hiding in the shadows, a swarm of magic cooks, invisible to the naked eye, worked relentlessly to transform bland vegetables, fruits, and meats into rich-flavored staples that added zest and color to food plates.

Fermented chilli sauce

Together, let us uncover the history and science behind the mighty microorganisms’ efforts in bringing us the fine art of wild fermentation to the UAE, and let’s discover how this centuries-old food preparation process not only helped preserve food, but it created a diverse world of flavors that brought us plenty of health benefits.

We’d like to mention that our fermented chilli sauce is available for purchase in Dubai and throughout the UAE through our website. We’re positive you’ll have plenty of reasons to try it by the end of this article.

visit our site : https://tabchilli.com/

#hot sauce #hot sauce dubai

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myfoodbase · 1 year

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Surprising health benefits of fermented foods

Discover the delicious world of fermented foods and unlock their amazing health benefits! Try adding sauerkraut, kimchi, yogurt, and other fermented foods to your diet for a tasty way to support your overall health.

Introduction to fermented foods Have you ever tried fermented foods? Maybe you’ve had sauerkraut on a hotdog or some kimchi in a Korean dish. These foods have been around for centuries, and while they may not be as common in some Western diets, they are definitely worth trying for their many health benefits. Fermented foods are made by a process called lacto-fermentation, which uses bacteria…

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#digestion #fermented foods #gut health #healthy eating #immunity #kefir #kimchi #kombucha #miso #natural remedies #nutrition #pickles #probiotics #sauerkraut #tempeh #yogurt

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destinyimage · 1 year

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8 Healing Foods that Boost Your Brain Health & Supercharge Your Stomach

Following the Probiotic Diet Eating Plan will promote the growth of beneficial bacteria and other microbes in your intestines while starving the bad guys, leaving you feeling energized.

You’ll notice that many of the healing foods I recommend have gone through a fermentation process, which means they were cultured through the intentional growth of bacteria, yeast, or mold, a process as old as biblical times. Since refrigeration hadn’t been invented back then—and foods weren’t known to have a “shelf life”—people in ancient times didn’t have the option of freezing food or storing any foodstuffs inside a cool box. Instead, they learned how to preserve foods for a short time through the process of fermentation.

Our ancestors knew the value of fermented food, if for no other reason than fermented foods kept them from starving between harvests. They fermented milk and vegetables not only to preserve these foods—don’t forget that you couldn’t run down to your local Walmart in 300 BC if you needed a gallon of milk—but to take advantage of the health benefits of fermentation. I would imagine that the Bulgarians of Metchnikoff’s day who consumed “sour milk” did so because they instinctively knew that cultured milk promoted intestinal health. Although they knew nothing about helpful flora, they listened to their gut and knew they felt better—and lived longer—when they consumed gourds of cultured dairy.

Healing Foods to Focus On

In general terms, here’s an outline of foods that you need to be focusing on when you’re on the Probiotic Diet:

1. Healthy meats

I strongly urge that you purchase and prepare meat from organically raised cattle, sheep, goats, buffalo, and venison that graze on nature’s bountiful grasses and fish caught in the wild like salmon, tuna, or sea bass. Grass-fed meat is leaner and is lower in calories than grain-fed beef. Organic and grass-fed beef is higher in gut-friendly omega-3 fatty acids and important vitamins like B12 and vitamin E, and way better for you than assembly-line cuts of flank steak from hormone-injected cattle eating pesticide-sprayed feed laced with antibiotics.

Fish with fins and scales caught from oceans and rivers are lean sources of protein and provide essential amino acids in abundance. Wild-caught fish are a great source of omega-3 fatty acids DHA and EPA, which can reduce inflammation in diseases of the gut such as Crohn’s disease and ulcerative colitis. Wild-caught fish can be purchased in natural food stores and fish markets, but supermarkets are stocking these types of foods in greater quantities these days. Some of the best fish to eat are wild-caught salmon, high omega-3 tuna, sardines, mackerel, and herring.

2. Raw milk and cultured dairy products from cows, goats, and sheep

The consumption of cultured dairy is absolutely critical to the success of the Probiotic Diet. Raw milk provides important enzymes and good bacteria that are crucial to probiotic support for the gut. These enzymes and bacteria aren’t found in pasteurized milk since they’re inconveniently destroyed during the pasteurization process. Raw milk contains lactic acid bacteria that can kill certain pathogens and thereby prevent disease, and provide more calcium, magnesium, phosphorus, and sulfur than pasteurized, homogenized dairy.

The best dairy products are the lacto-fermented kind—yogurt, kefir, hard cheeses (preferably aged), cream cheese, cottage cheese, and cultured cream. You can shop for them at natural food supermarkets in certain states, but the best sources of raw cultured dairy are found at local farms. (Visit www.RealMilk.com for a farm near you.)

Another advantage to eating cultured dairy is that those who are lactose-intolerant—and many with digestive issues such as irritable bowel syndrome are sensitive to lactose—can often stomach fermented dairy products because they contain little or no residual lactose, which is the type of sugar in milk that many find hard to digest.

Certified organic whole milk kefir, sold in ready-to-drink quart bottles, is a tart-tasting, thick beverage containing naturally occurring bacteria and yeasts that work synergistically to provide superior health benefits. Kefir is also a great base ingredient to build smoothies around: just add eight ounces of kefir into a blender, an assortment of frozen berries or fruits, a spoonful of raw honey, maybe some multi collagen or bone broth protein powder, and you’re well on the way to churning up a delicious, satisfying smoothie.

As for yogurt, if you shop at a health food store, I prefer you consume yogurts not made from cow’s milk. You’ll be better off purchasing yogurts derived from goat’s milk and sheep’s milk, which are easier on stomachs as well as less allergenic because they do not contain the same complex proteins found in pasteurized cow’s milk. Goat’s milk and sheep’s milk yogurts are readily available at natural grocers, although my personal favorite—the yogurt made from sheep’s milk—is more difficult to find in stock but can often be ordered if you ask the store dairy manager. If you are able to find raw cow’s milk yogurt, it can be wonderful for your health.

One thing I don’t like in Breaking the Vicious Cycle is that Elaine Gottschall never discussed the differences between pasteurized was better for you. In fact, she stressed that you should consume pasteurized dairy, presumably because of the conventional wisdom that pasteurization kills unwanted or deadly microbes when, in reality, heating milk to 161 degrees also destroys the beneficial bacteria and probiotics in the milk or yogurt product.

Mrs. Gottschall’s mindset—and I know this from having many over-the-phone conversations with her (we never met in person)—was that she wanted the Specific Carbohydrate Diet to be user-friendly for the masses. That’s why she recommended foods that you could pick up at any corner supermarket: conventional eggs, pasteurized and homogenized dairy, conventionally raised chicken and beef, and fruits and vegetables from “agribusiness”—the huge conglomerations that boost yields (and therefore profits) by using persistent pesticides and fertilizers that leave toxic residues in the fruits and vegetables you consume.

Mrs. Gottschall was also not overly concerned with artificial colors and artificial sweeteners, and she even said it was okay to “add a crushed saccharin tablet” to sweeten a glass of wine. I hold the opposite view: low-calorie artificial sweeteners like aspartame, saccharine, and sucralose (found in those blue, pink, and yellow packets on restaurant tables) are practically poison in my eyes because of their alleged link to many health problems, including cancer. From all the studies I’ve seen, I think you’d be crazy to get within ten feet of them.

3. High omega-3 eggs

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Free-range eggs from hens that roam around a pasture instead of being caged throughout their short lives have the highest-quality protein of any food, except for mothers’ breast milk. But the main reason I’m a huge fan of eggs in the Probiotic Diet is because of their high concentration of omega-3 fats.

So what are omega-3 fatty acids? Omega-3s are a type of fat that the body needs to run the gastrointestinal system. They manufacture and repair cell membranes and hormones, balance the nervous system, and expel harmful waste products. They are essential to health because the body cannot naturally manufacture its own omega-3 fatty acids.

The Probiotic Diet is designed to increase your consumption of omega-3 fats and decrease your consumption of another fatty acid known as omega-6s. Omega-3s and omega-6s are the only two essential fatty acids (EFAs) that our bodies must have because they regulate body functions such as heart rate, blood pressure, fertility, and conception. The problem is that ever since Élie Metchnikoff was alive, our diets have flip-flopped. We receive very little omega-3s (because we don’t eat foods like wild-caught fish and pasture-raised eggs) and too many omega-6 fatty acids because omega-6s are found in sunflower, safflower, corn, cottonseed, and soybean oils, which, in turn, are found in processed foods and refined grains. If your favorite meal is chicken nuggets and French fries, then you’re eating a ton of omega-6 fatty acids, and that’s not good for you or your digestive tract.

Since the typical American diet is weighted heavily toward omega-6 fatty acids instead of omega-3s, we typically have a ratio of 20 omega-6s to one omega-3, or 20:1. That’s way too high and increases the likelihood of inflammatory and autoimmune disease, which strains your terrain. Following the Probiotic Diet should greatly improve your omega-6 to omega-3 ratio to something like 4:1, which is the bull’s eye you want to shoot for.

4. Extra-virgin coconut oil and grass-fed butter

These two important foods have anti-microbial saturated fats that can work wonders for people with digestive disorders. Coconut oil is so beneficial to digestive health that years ago a person suffering from Crohn’s disease wrote “Dear Abby” and insisted that eating macaroons eliminated symptoms of the disease. She was talking about your standard-recipe macaroons, the ones with white sugar, white flour, bad oils containing omega-6 fatty acids… but she included six to eight grams of coconut oil! Just the addition of extra-virgin coconut oil to a recipe that would normally be anathema to the Probiotic Diet helped out someone with Crohn’s disease, and the reason why was because of the anti-microbial fatty acids in coconut oil.

Coconut oil, a miracle food that few people have heard of, has healthy fats that slow the absorption of sugar into the bloodstream, thereby keeping blood sugar levels on an even keel. It’s easy to add to your diet; all you have to do is think intentionally about adding extra-virgin coconut oil whenever you pull out a saucepan to cook scrambled eggs, glaze diced onions, or heat up leftovers. I even add a tablespoon of coconut oil to my Vitamix blender when I whip up a delicious smoothie for breakfast.

Extra-virgin coconut oil contains medium-chain fatty acids such as lauric, caprylic, and capric acids, which are anti-viral and anti-fungal. Since most people suffering from digestive problems have an overgrowth of yeast and potentially high levels of virus in their systems, this obscure food can work wonders. I recommend those with digestive problems consume two to four tablespoons of extra-virgin coconut oil per day. A side benefit of extra-virgin coconut oil is that it helps you balance your weight whether you are under- or overweight. Consuming extra-virgin coconut oil to the tune of four tablespoons per day is a great way for those who are underweight to pack on the pounds.

Grass-fed butter, or raw butter, is good for your digestion because it has compounds that help repair the gut lining. Organic butter also contains anti-microbial fatty acids, including butyric acid, which has strong anti-fungal effects in the digestive tract. The superb fatty acids in butter help heal the mucosal lining and provide an environment for beneficial microflora to colonize. Butter also contains glycosphingolipids, which protect you against infection.

5. Cultured and fermented vegetables and other “living” foods

Raw cultured or fermented vegetables such as sauerkraut, pickled carrots, beets, or cucumbers supply the body with lots of probiotics. Although these fermented vegetables are often greeted with upturned noses at the dinner table, these foods help reestablish natural balance to your digestive system. Cultured vegetables like sauerkraut are brimming with vitamins, such as vitamin C, and contain almost four times the nutrients as unfermented cabbage. The lactobacilli in fermented vegetables contain digestive enzymes that help break down food and increase its digestibility.

I’ll have a lot more to say about fermented vegetables in the next chapter, “Probiotic Foods from Around the World,” but let me put a plug in for three raw foods that are essential to the Probiotic Diet. They are avocados and chia and flaxseeds.

I’ll grant you that a lot of raw veggies can give you a problem if you have an acute inflammatory condition or an ulceration in the gut, but avocados and chia and flaxseeds are foods high in healthy fats such as monounsaturated fats (in the case of avocados) and omega-3 fatty acids from chia and flax. Indeed, chia’s fiber-rich seeds have the highest percentage of omega-3s of any plant, including flaxseeds. These three foods are high in protein, too, so if you’re a vegetarian, make sure you’re eating plenty of avocados and chia and flaxseeds. Natural food stores carry wonderful chia seed and flaxseed products.

6. Bone broth

Your entire gut lining is made up of collagen, which means you need to consume foods that support collagen production. Bone broth can help repair the gut lining, and it’s also easy to digest, because it’s in an amino acid form. Bone broth is high in proline, glycine, and hydroxyproline, as well as glucosamine, chondroitin, and hyaluronic acid— all of which help heal and reseal your gut lining.

7. Herbs and spices

Some cultures consume a lot more spices per capita than we do in a lot of westernized countries. Nutrient density-wise, herbs are powerful. Ginger is the ultimate healing herb for your gut. It’s slightly warming and anti-inflammatory. Peppermint is also excellent. You can consume peppermint as an essential oil, adding a drop or two to a smoothie or other recipe, to help cool and soothe the digestive lining. You can also add a little cardamon to your coffee or a smoothie, as well as consider taking licorice root and fennel.

8. Sprouted, soaked, or sour-leavened grains

I totally agree with Mrs. Gottschall that grains are problematic to those with gut issues. But there are ways to neutralize these disaccharides and that’s through consuming grains that have sprouted, been soaked overnight in water, or leavened with a sourdough culture. A whole grain sourdough bread, for instance, would have less disaccharides and be in a form that most people can tolerate. The issue with grains doesn’t have to be an all-or-nothing approach.

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