12 Steps to Whole Foods
Preserving Raw Foods with Natural Probiotics REJUVELAC RECIPE ½ C wheat (any type), rye, quinoa, buckwheat, triticale, or other whole and unmilled grain ½ gal. filtered or distilled water Soak grains for 6-8 hr. in a quart jar. Drain water, cover jar with a screened lid, and lay the jar on its side for the grain to spread out and be exposed to air. Cover with tea towel to keep light (and fruit flies, in summer) out of the aerating jar. Rinse and drain the sprouting grain, twice a day, for 1-2 days. The grain does not need to grow a long tail to be sprouted. Put grain and half of the water in a high-powered blender and pulse for about 1 min. until grain is broken down. Then pour the mixture into a half-gallon jar (or two quart jars) along with the remaining water. Cover the jar with a mesh lid, then cover the lid with a tea towel. Allow the mixture to culture in a dark place for 24 hours or more. The longer the mixture ferments, the more tart it becomes. Do not be alarmed that the mixture does not smell particularly appealing! It should taste tart and lemony, reminiscent of the grain you have sprouted. If you feel the need to smell it, just rest assured it does not taste like it smells. I have never had Rejuvelac mold. I have heard of it happening, though. If yours molds, throw it out and start again. This is more likely to happen when the fermented grain is neglected for too long or when your conditions are very hot and humid. Cover the Rejuvelac and refrigerate it. It will last up to 1 week in the fridge. I use it with the sprouted grain as the base of green smoothies. However, if I drink it as a beverage, I strain out the grain solids with a nut milk bag or cheesecloth. You can reuse the sprouted, fermented grain once more to make a second, weaker batch of Rejuvelac by adding water to it again and leaving it on the counter for another 1-2 days. I recommend rotating the grains you use for the widest possible nutritional variety. RAW KOMBUCHA RECIPE Kombucha is a fermented tea and one of the easiest and least expensive ways to get live probiotics in your diet while increasing your fluids. It’s easy to make once you understand the process and when you get used to using a “mother” and covering your product on the counter while it ferments. My recipe calls for black or green tea, which contains caffeine, as well as agave, which is a natural sweetener. However, both the caffeine and the sugars are metabolized or consumed by the “scoby,” or “mother” (the living culture complex that begins the fermentation; also sometimes called a “mushroom” only because it is a solid mass of yeasts and microorganisms that looks rather like a mushroom). Those beneficial cultures proliferate in the tea and then in your stomach and bowels. 238 12 Steps to Whole Foods © Copyright Robyn Openshaw
Preserving Raw Foods with Natural Probiotics There are trace amounts of alcohol in this fermented tea, but not enough to cause anything anywhere close to intoxication or impairment. Beer has 4.5% to 7% alcohol, and the most that kombucha will have is about 0.5%. You can buy live kombucha scobys online or find a raw foodist who makes kombucha in your community; they are often willing to share. 2 half-gallon jars or 1 large glass bowl/dish 3 qt. filtered water 5-6 black, white, or green tea bags (not herbal teas) 3 Tbsp. raw apple cider vinegar 1 C agave (raw, organic) 2 kombucha scobys or 1 C of raw kombucha from the health food store optional: ¼ C raspberry or mango puree or 1 Tbsp. Ormus Greens Boil 1 qt. filtered water and steep the tea bags in it for 20 minutes or longer. Throw the tea bags away and add 2 qt. filtered water plus the apple cider vinegar to the mixture. Pour the mixture into the bowl/dish or jars. (Jars allow less surface area exposed to oxygen, so fermentation will take 10-20 days instead of 7-10 days in a bowl/ dish. The best are dark-colored glass bowls or jars to protect from light.) When the mixture has cooled to room temperature (70°-80°), add to the jars one of the following: • Dried (purchased) kombucha scoby (1 in each jar or 2 in bowl/dish) • Room-temperature, raw bottled kombucha (½ C in each jar or 1 C in bowl/dish) Cover the bowl or jars with a clean tea towel or paper towel (put a rubber band around the neck of the jar) to keep debris from getting into the tea but allow air in. Leave on the counter, at room temperature and away from light and sun, for 7-10 days (if using dish/bowl) or 10-20 days (if using jars). After 7 (bowl/dish) or 10 (jars) days, taste the kombucha to see if the taste is tart and acidic. (You will have to gently move aside the thin kombucha scoby forming on the surface to taste the liquid below it.) Leave it to ferment longer, if desired. The scoby may float or sink (this doesn’t matter). When it has reached the desired level of fermentation, gently scoop the scoby from the bottle and use it to begin a new batch. Or you can use 1 C of finished kombucha to start a new batch. (You can do this several times, but the microorganisms will decrease, so after four batches, use a new start or scoby.) NOTE: If you find mold on top of your kombucha, you must discard it. It happens occasionally when lactic acid does not do its work before the mold, or bad microorganisms, get a foothold. At this point, you can add the optional fruit puree or Ormus Greens (see the GreenSmoothieGirl.com store for this) for 24 hours before refrigerating, adding a bit more fermentation as well as a lovely flavor for variety. If you made the kombucha in a bowl/dish, transfer it to glass jars or bottles with some head room. Sometimes kombucha is very fizzy, so the best type of bottle is pop bottles with rubber gaskets on them, but any glass jar will do. Keep finished kombucha in the fridge. It will keep for a long time and gets even better after a month or two. Finished kombucha will grow little scobys on top, and there’s nothing wrong with them. For the first subsequent batch, putting the original “mother” in with one of the “babies” is best for efficient culture growth. © Copyright Robyn Openshaw 12 Steps to Whole Foods 239
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Preserving Raw <strong>Foods</strong> with Natural Probiotics<br />
There are trace amounts of alcohol in this fermented tea, but not enough <strong>to</strong> cause anything anywhere close <strong>to</strong><br />
in<strong>to</strong>xication or impairment. Beer has 4.5% <strong>to</strong> 7% alcohol, and the most that kombucha will have is about 0.5%.<br />
You can buy live kombucha scobys online or find a raw foodist who makes kombucha in your community; they<br />
are often willing <strong>to</strong> share.<br />
2 half-gallon jars or 1 large glass bowl/dish<br />
3 qt. filtered water<br />
5-6 black, white, or green tea bags (not herbal teas)<br />
3 Tbsp. raw apple cider vinegar<br />
1 C agave (raw, organic)<br />
2 kombucha scobys or 1 C of raw kombucha from the health food s<strong>to</strong>re<br />
optional: ¼ C raspberry or mango puree or 1 Tbsp. Ormus Greens<br />
Boil 1 qt. filtered water and steep the tea bags in it for 20 minutes or longer. Throw the tea bags away and add<br />
2 qt. filtered water plus the apple cider vinegar <strong>to</strong> the mixture. Pour the mixture in<strong>to</strong> the bowl/dish or jars. (Jars<br />
allow less surface area exposed <strong>to</strong> oxygen, so fermentation will take 10-20 days instead of 7-10 days in a bowl/<br />
dish. The best are dark-colored glass bowls or jars <strong>to</strong> protect from light.) When the mixture has cooled <strong>to</strong> room<br />
temperature (70°-80°), add <strong>to</strong> the jars one of the following:<br />
• Dried (purchased) kombucha scoby (1 in each jar or 2 in bowl/dish)<br />
• Room-temperature, raw bottled kombucha (½ C in each jar or 1 C in bowl/dish)<br />
Cover the bowl or jars with a clean tea <strong>to</strong>wel or paper <strong>to</strong>wel (put a rubber band around the neck of the jar) <strong>to</strong><br />
keep debris from getting in<strong>to</strong> the tea but allow air in. Leave on the counter, at room temperature and away from<br />
light and sun, for 7-10 days (if using dish/bowl) or 10-20 days (if using jars). After 7 (bowl/dish) or 10 (jars)<br />
days, taste the kombucha <strong>to</strong> see if the taste is tart and acidic. (You will have <strong>to</strong> gently move aside the thin<br />
kombucha scoby forming on the surface <strong>to</strong> taste the liquid below it.) Leave it <strong>to</strong> ferment longer, if desired. The<br />
scoby may float or sink (this doesn’t matter).<br />
When it has reached the desired level of fermentation, gently scoop the scoby from the bottle and use it <strong>to</strong> begin<br />
a new batch. Or you can use 1 C of finished kombucha <strong>to</strong> start a new batch. (You can do this several times, but<br />
the microorganisms will decrease, so after four batches, use a new start or scoby.)<br />
NOTE: If you find mold on <strong>to</strong>p of your kombucha, you must discard it. It happens occasionally when lactic acid does<br />
not do its work before the mold, or bad microorganisms, get a foothold.<br />
At this point, you can add the optional fruit puree or Ormus Greens (see the GreenSmoothieGirl.com s<strong>to</strong>re for<br />
this) for 24 hours before refrigerating, adding a bit more fermentation as well as a lovely flavor for variety.<br />
If you made the kombucha in a bowl/dish, transfer it <strong>to</strong> glass jars or bottles with some head room. Sometimes<br />
kombucha is very fizzy, so the best type of bottle is pop bottles with rubber gaskets on them, but any glass jar<br />
will do.<br />
Keep finished kombucha in the fridge. It will keep for a long time and gets even better after a month or two.<br />
Finished kombucha will grow little scobys on <strong>to</strong>p, and there’s nothing wrong with them. For the first<br />
subsequent batch, putting the original “mother” in with one of the “babies” is best for efficient culture growth.<br />
© Copyright Robyn Openshaw <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> 239