ferments

GAPS Friendly Waffle Recipe

[et_pb_section bb_built="1"][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.85" background_layout="light"] Recently the idea struck me to try to make a GAPS waffle. I had made many GAPS pancakes, so I thought maybe it could be done. And it turns out... it can! It was not a simple task, however. The ratios are fairly different than a GAPS pancake... for one thing, putting in too many eggs caused it to overflow and made quite a mess. But after some trial and error I found a recipe that is delicious, and delivered consistent results (which is a big deal when cooking without flour). I was also excited to make this a dairy-free recipe (except for the whey). Unfortunately, I can't make it nut free, the almond butter is essential! I hope you enjoy them! [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row][et_pb_column type="4_4"][et_pb_text _builder_version="3.0.85" background_layout="light"]

GAPS Friendly Waffles

(makes about 8 waffle squares or 2 full-size waffles)

Batter Ingredients

  • 1 cup cooked butternut squash

  • 4 TBS fermented almond butter (see note)

  • 1 TBS melted lard

  • 2 eggs

  • ¼ tsp sea salt

Additional Ingredients

  • About ¼ cup melted lard or butter to grease the waffle iron

Tools

  • Food processor or high-powered blender

  • Waffle iron

  • Chopsticks (this is very helpful to get the waffles off in one piece)

Directions

This recipe is quick to put together if you do a little prep work first!Prep the Fermented Almond Butter: At least 24 hours in advance, ferment the almond butter. Add 2 TBS whey to 1 cup almond butter. Stir. Leave at room temperature for 24 hours. This will keep in the fridge for at least 2 weeks.Prep the Butternut Squash: Cut the butternut squash in half and place face down on a baking sheet lined with parchment paper. Bake at 350 degrees for 35-45 min until soft. Remove the squash flesh and place in a bowl. [/et_pb_text][et_pb_text _builder_version="3.0.85" background_layout="light"] For the GAPS Waffles: Combine all ingredients in a food processor and blend until very smooth and mixed. [/et_pb_text][et_pb_image _builder_version="3.0.85" src="https://www.bewellclinic.net/wp-content/uploads/2018/07/IMG_1242.jpg" show_in_lightbox="off" url_new_window="off" use_overlay="off" always_center_on_mobile="on" force_fullwidth="off" show_bottom_space="on" /][et_pb_text _builder_version="3.0.85" background_layout="light"] I recommend pouring the mixture into a bag and using it like a pastry bag. The more quickly you can get the waffle batter on the iron and close the lid, the better it turns out! [/et_pb_text][et_pb_image _builder_version="3.0.85" src="https://www.bewellclinic.net/wp-content/uploads/2018/07/IMG_1256.jpg" show_in_lightbox="off" url_new_window="off" use_overlay="off" always_center_on_mobile="on" force_fullwidth="off" show_bottom_space="on" /][et_pb_text _builder_version="3.0.85" background_layout="light"] When everything is ready, and the waffle iron is hot, use the pastry brush to spread fat on the upper and lower waffle irons. Do this as quickly as possible.Add batter to the waffle iron, then close the lid. [/et_pb_text][et_pb_image _builder_version="3.0.85" src="https://www.bewellclinic.net/wp-content/uploads/2018/07/waffle-batter.jpg" show_in_lightbox="off" url_new_window="off" use_overlay="off" always_center_on_mobile="on" force_fullwidth="off" show_bottom_space="on" /][et_pb_text _builder_version="3.0.85" background_layout="light"] There is a lot of moisture in this recipe, so expect a lot of steam!Wait for the green light to go on, and then another 30 seconds or soSlowly open the waffle iron. [/et_pb_text][et_pb_image _builder_version="3.0.85" src="https://www.bewellclinic.net/wp-content/uploads/2018/07/cooked-waffles.jpg" show_in_lightbox="off" url_new_window="off" use_overlay="off" always_center_on_mobile="on" force_fullwidth="off" show_bottom_space="on" /][et_pb_text _builder_version="3.0.85" background_layout="light"] Remove the waffles from the iron, using the chopstick in the groves in any areas it is sticking.Top with fried eggs, honey, date syrup, berries, homemade whipped cream, or anything you want to! [/et_pb_text][et_pb_image _builder_version="3.0.85" src="https://www.bewellclinic.net/wp-content/uploads/2018/07/IMG_1275.jpg" show_in_lightbox="off" url_new_window="off" use_overlay="off" always_center_on_mobile="on" force_fullwidth="off" show_bottom_space="on" /][et_pb_text _builder_version="3.0.85" background_layout="light"] Enjoy! [/et_pb_text][et_pb_divider _builder_version="3.14" /][et_pb_text _builder_version="3.14"]

GAPS Friendly Waffles

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For Waffle Batter

  • 1 cup Cooked Butternut Squash

  • 4 tbsp Fermented Almond Butter ((see note))

  • 1 tbsp Melted Lard

  • 2 Eggs

  • 1/4 tsp Sea Salt

Additional Ingredients

  • 1/4 cup Melted Lard or Butter (To Grease The Waffle Iron)

  • Food Processor

  • Waffle Iron

  • Chopsticks (Helpful in Getting the Waffles Off in One Piece)

Prep the Fermented Almond Butter

  1. At least 24 hours in advance, ferment the almond butter.

  2. Add 2 TBS whey to 1 cup almond butter. Stir.

  3. Leave at room temperature for 24 hours.

  4. This will keep in the fridge for at least 2 weeks.

Prep the Butternut Squash

  1. Cut the butternut squash in half and place face down on a baking sheet lined with parchment paper.

  2. Bake at 350 degrees for 35-45 min until soft.

  3. Remove the squash flesh and place in a bowl.

For the Waffles

  1. Combine all ingredients in a food processor and blend until very smooth and mixed.

  2. I recommend pouring the mixture into a bag and using it like a pastry bag. The more quickly you can get the waffle batter on the iron and close the lid, the better it turns out!

  3. When everything is ready, and the waffle iron is hot, use the pastry brush to spread fat on the upper and lower waffle irons. Do this as quickly as possible.

  4. Add batter to the waffle iron, then close the lid.

  5. Wait for the green light to go on, and then another 30 seconds or so

  6. Slowly open the waffle iron.

  7. Remove the waffles from the iron, using the chopstick in the groves in any areas it is sticking.

  8. Top with fried eggs, honey, date syrup, berries, homemade whipped cream, or anything you want to!

There is a lot of moisture in this recipe, so expect a lot of steam!

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New Year's Resolutions: Six Habits I Recommend on a Regular Basis

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Happy New Year everyone!

In the last post, I shared about mindsets to have (or not) that will help with successful habit change. This week I want to share about some of the habits I think are most important to consider integrating into your family. This is not an exhaustive list! These habits are simple and sound. They are not flashy or trendy (necessarily), and they have stood the test of time. And remember, I am not suggesting you start ALL of these habits at once, or that these are the highest priority for your family. I am merely suggesting ones I think are important. For your consideration. Here they are:  

Six Habits I Recommend on a Regular Basis:

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Eat More Animal Fat

This is my number one recommendation, and it is something you can incorporate into your food right now! Everyone should be eating more animal fat! Here's a post about why you should add more animal fat to your diet. Animal fats are butter, lard, tallow, ghee, chicken, duck and goose fat, bacon, and sour cream. This is where the money is! But what about avocados, coconut oil, and all the "healthy fats"? Those fats are fine and healthy (if they are good quality), but they cannot replace the amazing benefits that animal fats bring to your body. Those fats are fine to eat, but focus on increasing the animal fats. I recommend people work up to eating a minimum of 1/2 cup added animal fat per person per day. This includes children (they need fat for their developing brain!) This can be accomplished by adding fat to everything! Fry everything in butter, lard or bacon grease. Butter your steak! Eat butter cubes and dried fruit for a snack. Eat a tub of sour cream with a spoon! These are just some ideas to get you started. And if you are worried about fat and heart disease or obesity, I recommend you check out the book by Dr. Natasha Campbell-McBride called Put Your Heart in Your Mouth, which explains the real reason for these epidemic diseases.

Drink Meat Stock Daily

Meat stock (not necessarily bone broth) is a liquid gold that I think every person can benefit from. To learn how to make it, view my post about it. I recommend that every person (children included) consume at least 1 mug of meat stock every day. With every meal is even better. This doesn't have to be in the form of soup—it can be a mug of the strained stock. And this is great place to add in extra fat (see previous point). And yes, there is a difference between store-bought and homemade—you can make something of infinitely higher quality than anything you can buy. And please, even if you use a microwave for other things, warm up your meat stock on the stove!

Eat a Fermented Food

Until the age of refrigeration, we naturally had some time of fermented food at least once a day. Either foods were fermented on purpose to preserve them longer (like sauerkraut), or during the course of a few days stored at room temperature, they grew some amount of mold, yeast, or bacteria on them. Today, food in this state goes instantly into the trash (often container included), but for most of history food was rarely wasted due to a little mold! Now, I am not saying you should eat food that is molded or rotten, but our bodies function in a more healthy state if we regularly eat microbes. After all, a large part of our bodies are microbes! Here is a fun little video about how microbes work in your body. To help your body get or stay healthy, it's good to get these healthy microbes in us! You can do this by taking a probiotic, or eating fermented foods. There are different reasons why one is better than the other, and sometimes both are needed, but eating a ferment (or fermented food) is a great way to start out! You can buy your ferment (like live, refrigerated sauerkraut), or make it yourself. In addition to sauerkraut, beet kvass and vegetable medley are two of my favorites. When you start with any probiotic or fermented food, go slowly! Too much too fast can cause what's known as a die-off or Herx reaction. This is not fun, but can be avoided by increasing the amount you eat slowly! Start with one bite of sauerkraut, or 1 ounce of beet kvass. See how you feel for the next 24 hours, then use that as a guide to let you know how fast you can increase (or if you need to decrease).   [/et_pb_text][et_pb_text admin_label="detox changes" _builder_version="3.0.85" background_layout="light"] The last three habits are related to detoxing and cleansing your body.

Filter Your Water

This is a fairly simple change to make, yet it can reap large benefits. City water, most bottled water, and some well water contains chlorine in one or more forms. It is put there to keep species of bacteria, fungus and other microbes from multiplying to unhealthy levels. However, when we drink this same water the chlorine negatively affects the flora living inside us as well. And when we bathe and shower in it, not only do the chemicals dry out our skin and the fumes irritate our lungs, the protective barrier of our skin (maintained by skin flora) is damaged. You can largely prevent all of these things by filtering the chlorine (and some other things) out of your water. There are many levels of filters, and depending on how sick you are and what's in your water supply, a stronger filter may be necessary. But most people see benefit with simple filters for their drinking, cooking and bathing water. I use this filter or this filter for my drinking and cooking water, this filter for my baths, and this filter for my shower. You could get them all, or start with one and build from there.

Take a Detox Bath

A detox bath is an excellent way to help your body get rid of toxins that have accumulated there. There are three factors in a detox bath: water temperature, time, and amount of detox material. You can adjust all three of these to find your perfect bath! Common detoxing materials are Epsom salt, baking soda, and raw apple cider vinegar with the mother. And as we just discussed, dechlorinated water is preferred. The goal of a detox bath is to make you feel lighter, clearer and better. If you go too high on any of the three detox bath factors, you may get nauseated, a headache, increased heart rate, brain fog, muscle cramps, irritability or other like symptoms. If this happens during your bath, no worries! Just get out of the bath right away, drink plenty of water, and your symptoms will usually disappear in a few minutes. If they don't, lie down for a little while to let your body rest and recover.

  • Water temperature: you want a warm bath, but if it gets really hot, your body can jump to that other level of detoxing that will give you all the undesirable symptoms. This temperature will be determined by you, and may vary slightly day by day.
  • Time in the bath: to detox, most people need to stay in the bath about 20 minutes. You can stay in longer. But sometimes staying in more time can cause you to start having symptoms. If that happens, bath time is over! It's time to get out! Shorten your bath time by a few minutes the next time.
  • Amount of detoxing materials: for each bath, you want to use one of the detox materials listed above. Amounts vary between 1/4-1 cup. Test and see what works for you. It's good to rotate the material, using all three at different times, for a more comprehensive detoxing.

Enjoy your bath!

Walk Outside in the Sun

This is actually a two-for-one! Sunbathing (with nothing on your skin) is a great way to detox AND increase your levels of vitamin D. Of course, different seasons will have a different influence on vitamin D levels, but talking a walk in the sunshine has undeniable benefits (and probably ones we don't even understand yet!) The full light spectrum can help fight daytime fatigue, which in turn helps our hormones to balance. And you are getting gentle movement exercise on top of it! This will stimulate blood flow and increase your body's ability to remove toxins, as well as stimulate lymph movement, which does the same. It's important to expose your skin to the sun without any barrier, including light barriers such as coconut oil. Commercial sunscreens should be avoided altogether as they contain many known carcinogens. If your skin is not ready for the amount of sun exposure it's going to get, it's best to cover up with clothing, and/or gradually work up the time in the sun. As a side benefit, the more animal fat you eat the less likely you are to sunburn! So use this winter wisely! By the time spring and summer come, you should be able to increase your sun time gradually without problems! And yes, this includes you blondes, redheads, and fair-skinned people! So there you have it! The top six changes I recommend on a regular basis. Let me know which one you tried out first, and how it went!

Onward!

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Garden-fresh Vegetables Without the Garden

[et_pb_section bb_built="1" admin_label="section"][et_pb_row admin_label="row" background_position="top_left" background_repeat="repeat" background_size="initial"][et_pb_column type="4_4"][et_pb_text admin_label="Text" _builder_version="3.0.50" background_layout="light" text_orientation="left" border_style="solid"] Summer is the time that vegetables shine! Many people are pulling beautiful zucchini, tomatoes, beans, peppers and greens out of their gardens. Fresh vegetables are in season, and you may find yourself desiring them more than usual. Go with it! Until the recent days of automobiles, airplanes and refrigeration, our bodies were used to getting fresh vegetables only during the short months of the growing season. Thousands of years of eating does leave an impression, and a healthy body will naturally crave more fresh fruits and vegetables in the summertime.

Side note: I have observed that people who are in a focused time of healing don't have this craving for fresh produce, and people who are needing to focus on detox can have fresh vegetable cravings year-round. That's okay, your body knows what it needs! Listen to your body's innate intelligence!

But depending on your situation, you may not have a garden, which makes fresh vegetables a little harder to come by. This is the case for me again this year. So today I thought I would share some ways to get fresh vegetables. [/et_pb_text][et_pb_text admin_label="Text" _builder_version="3.0.50" background_layout="light" text_orientation="left" border_style="solid"]  

#1 Find a friend who gardens

Now, I am not telling you to mooch off a friend, leaving them to do all the hardwork. But many gardeners find themselves overflowing with vegetables right about now. Some of them may be happy just to see their hard work end up in a grateful stomach, while others would appreciate some help harvesting, preserving, or weeding in exchange for some produce. This is the best way to get vegetables, in my opinion. You will get to spend time in the wonderful sun, get to know your friend better, and maybe even learn a little about gardening. And nothing beats a fresh, hand-picked vegetable served up for dinner!

#2 Join a CSA

CSA stands for community supported agriculture. In a "working share," individuals come together under the leadership of the organizer and spend a set amount of time working around in a garden or farm for a share of the produce. There is usually a monetary investment as well. Most CSAs accept members only around the beginning of the year, so look for one to join for the next growing season. Some CSAs also offer a "non-working share," which allows an individual to pay only, and is a great option for those with jobs or situations that don't allow them the flexibility to work in the garden. [/et_pb_text][et_pb_text admin_label="Text" _builder_version="3.0.50" background_layout="light" text_orientation="left" border_style="solid"]

#3 Visit a local farmer's market

This one is an option for most people, but it can be a little tricky. Just because it's at a farmers market does not mean it was grown in a way that is different than the commercial food. That being said, there is going to be some benefit from eating local, naturally-ripened food, so don't rule it out if it's all you can get. The best way to know what you are buying is to talk to the farmers. Ask them how where they are located, and about their farm or garden. See what types of things they use for pesticides (organic food is often grown with organic pesticides), and what other farming/gardening practices they use. While it is not a guarantee, you may be able to find amazing and fresh produce, and at the same time provide support to that small local farm.

#4 Buy local produce at your grocery store

Here is Colorado, at the peak of the season, stores cary many things that are "Colorado Proud," meaning they are grown in Colorado. Not all stores label where their produce comes from, so ask your grocer which items are grown in your area, state, or in the United States. Made in the USA does not automatically make that food better, but knowledge is always power! [/et_pb_text][et_pb_text admin_label="Text" _builder_version="3.0.50" background_layout="light" text_orientation="left" border_style="solid"]   So there you go! Four ways to get garden-fresh produce without a garden. How about you? Where do you get your garden-fresh produce? [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]

Making the Vegetable Medley

One of the most important ferments in the GAPS™ diet is the vegetablemedley. You can find this recipe in Dr. Natasha Cambell-McBride's book, Gut and Psychology Syndrome. Her recipe is for a bowl ferment, but you can also make it in a jar, which is how I prefer to make it. And this is the recipe we are going to do today! This recipe contains five different vegetables: beets (good for liver and blood cleansing), cabbage (stimulates digestion), carrots (contain vitamin A), and cauliflower (makes it taste better, believe me), and garlic (good for immune support). It makes a very rich and flavorful liquid, which is also a wonderful probiotic drink.

No matter how delicious this is, and how much you like it, drink only a little bit in the beginning to avoid die-off. Respect the ferments, man!

Gather your ingredients and supplies

  • Glass jar, 1/2 gallon

  • Sea salt, 3-4 TBS

  • Medium beet

  • Carrots (3)

  • Cauliflower

  • Cabbage

  • Garlic (5-7 cloves), fresh or fermented

Instructions

To a clean half-gallon jar, add about 1/2 cup of each vegetable.You can add them in any order you like. The main purpose of the vegetable medley is to drink the liquid, so make sure the ingredients you add only fill the jar half way (or a little more). This will create enough liquid to make it worth it!

Add the beets

And carrots

And so on...

Last of all, garlic and salt

When all the ingredients are in the jar, it should be less than 3/4 full. Add filtered water, to the shoulder of the jar. Finally, add a cabbage leaf or two to hold all the ingredients under the water. I add a pinch of salt after the cabbage leaves are in place to discourage bad bacterial growth. All that's left is to tightly screw on the lid and leave it on the counter.

After 7 days, move the jar to the fridge and consume the liquid until it's gone, and eat the vegetable pieces. This can be a perpetual ferment. To do this, daily drink what you need, then replace that amount with filtered water, and continue to leave it out on the counter. Keep up with this process until the vegetables are spent (they turn grey and tasteless).

Before

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One week later

That's it! You have successfully made the veggie medley! Once you get the basics down, you can experiment with different vegetable combinations (eg. broccoli instead of cauliflower). Let us know your favorite combinations!

Onward!

Vegetable Medley

VeggieMedleyNewandDone-150x150.jpg
  • Glass Jar, 1/2 Gallon

  • 3-4 tbsp Sea Salt ((Himalayan is best))

  • 1 Beet (Medium)

  • 3 Carrots

  • 1 Cauliflower

  • 1 Cabbage

  • 5-7 Garlic cloves ((fresh or fermented))

  1. To a clean half-gallon jar, add about 1/2 cup of each vegetable. You can add them in any order you like.

  2. Add the garlic and salt last.

  3. When all the ingredients are in the jar, it should be less than 3/4 full.

  4. Add filtered water, to the shoulder of the jar.

  5. Add a cabbage leaf or two to hold all the ingredients under the water.

  6. Add a pinch of salt after the cabbage leaves are in place to discourage bad bacterial growth.

  7. Tightly screw on the lid and leave it on the counter.

  8. After 7 days, move the jar to the fridge and consume the liquid until it’s gone, and eat the vegetable pieces.

No matter how delicious this is, and how much you like it, drink only a little bit in the beginning to avoid die-off.

The main purpose of the vegetable medley is to drink the liquid, so make sure the ingredients you add only fill the jar half way (or a little more). This will create enough liquid to make it worth it!

This can be a perpetual ferment. To do this, daily drink what you need, then replace that amount with filtered water, and continue to leave it out on the counter. Keep up with this process until the vegetables are spent (they turn grey and tasteless).

Vintage Food Hack: Fermenting (Part 2)

[et_pb_section admin_label="section"][et_pb_row admin_label="row"][et_pb_column type="4_4"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid"] Recently we talked about why I love fermenting so much. If you missed the post, you can read it here. Today, let’s talk about what in the world lacto-fermentation is, and how you can start doing it yourself! [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label="Row"][et_pb_column type="2_3"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid"]

First, what lacto-fermentation is NOT:

  • It is NOT making an alcoholic beverage (necessarily)
  • It is NOT taking rotting vegetables and facilitating more rot (that is composting, and it belongs in the garden)
  • It is NOT (necessarily) making things with dairy or into a dairy product
  • It is NOT something only hippies do, modern-day people all over the world continue fermenting in the traditions of their ancestors
  • It is NOT something new, it has been done for centuries, likely as long as humans have been around

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And here is what lacto-fermentation IS!

  • It IS a process of preserving food in a way that keeps the enzymes alive and the nutrition in its natural form
  • It IS a way to eat those beneficial bacteria, which have been shown to aid in digestion, boost immunity, regulate metabolism, facilitate weight loss, and more
  • It IS facilitating the growth of beneficial bacteria and yeast that produce lactic acid (a substance that pathogenic bacteria cannot live in the presence of)
  • It IS easy to “put up” ferments, and very difficult to mess them up
  • It IS safe to eat your own fermented foods, because if they turn rancid instead of fermented, there are obvious signs which clue you in that you should throw it away!
  • It IS inexpensive to make ferments, your only recurring costs are the food you are fermenting, salt and water
  • It IS a lot of fun, and an activity you can do as a group with other interested people

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Have I convinced you yet?

Yes?

Good!

How do I get started?” you might ask.

I’m glad you asked!

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There are a lot of resources for fermenting.

  • Books and blogs: Katz is a leader in the fermentation world, but there are many others as well
  • Online groups: You can join the very active Wild Fermentation facebook group, and there are others
  • Websites: Cultures for Health is a website I visit often. They offer instructional videos, a blog, books and other fermenting supplies, and different starter cultures for purchase.
  • Classes: There are a variety of classes offered if you like the hands-on approach of fermenting. Many people, including myself, offer these classes. A real-foods chef, Monica Corrado of Simply Being Well, regularly offers and other classes--both locally here in Colorado, and around the Americas.
  • Friends: Fermenting is becoming more popular, so ask around. Someone you know may already be fermenting, and probably would love teaching you as you do it together!

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The most important thing about getting started is to just DO IT! There is an aspect of fermenting that can only be learned by doing, feeling and trying it out, and failing! And, because it doesn’t cost much, you can throw it away and try again! Next week I will post a simple ferment recipe--it’s an easy one to start with!

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label="Row"][et_pb_column type="4_4"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid"] Disclosure: I am not an affiliate of any of the above resources, I just like them!Happy Fermenting!Onward! [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]