Easy-to-Make Nutritionally Superior Foods
	Here you'll find easy no-fuss recipes for nutritionally superior traditional foods, foods that have kept non-industrialized people healthy for generations upon generations. This page, like the rest of the site, is under construction so check back soon for additional recipes and videos. Mazeltov!

Chicken Broth
	This video provides a nice visual reference to the process of making homemade chicken broth but there are two major changes to be made, per suggestion of the authors of Nourishing Traditions: 1. Include the skin 2. Simmer for at least 8 hours for maximum breakdown of the chicken bones, releasing additional minerals into the broth

Yogurt

Yogurt can be made easily at home using only equipment one already has in the kitchen, some organic milk (preferably raw) and a bit of store-bought organic yogurt as a "starter." One can also purchase a variety of different yogurt culture starters online in powder form. These vary slightly in terms of which microorganisms are present; for example, if one prefers Greek style yogurt, which is not always available in American markets, one can find starter packets specifically for this type (links will be available here soon). The use of raw milk in making yogurt and kefir makes an enormous difference in terms of digestibility. Often people who believe that they have a dairy sensitivity in actuality only have difficulty digesting the altered milk protein produced by the pasteurization process. Raw milk also provides a number of other health benefits, which I will not get into here - you can read more about it and find a handy list of local providers at the Campaign for Real Milk. Raw milk is available in most areas but may take a bit of additional research to locate. NOTE: When using the hot water in a cooler method, you'll want to make sure that the water isn't over 110F or so, otherwise the microorganisms/culture in the yogurt won't survive and rather than a batch of delicious yogurt you'll end up with a jar of unappetizingly processed milk.

Cream Cheese and Whey

Kefir - Regular and Vegan

Not only is kefir extremely tasty but it's also very good for the digestion. Because the cultures in kefir consume the lactose (milk sugar), it's suitable for those who are lactose intolerant. Kefir is extremely easy to make. You'll need a saucepan, an airtight glass container (e.g. a glass jar with a lid), organic raw milk or coconut water (additional directions for the coconut version will follow soon) and some starter culture. You can purchase starter culture from Body Ecology or Wilderness Family Naturals. After heating the milk to about 90F, whisking in the culture and putting the milk into your container, which you'll leave standing on your kitchen counter. Your kefir should be ready in 24-36 hours and will provide optimal digestive benefits for up to seven days (start your next batch on day 5 or so). I make it by the half gallon and it is usually consumed well before then (we love drinking it with meals).

Kombucha Tea or Tea Kvass

Kombucha tea has been in use as a health promoting beverage since at least the Middle Ages. It consists of a colony of yeasts which forms at the top of the tea and sugar mixture. As the culture grows, the tea is infused with a number of biologically active factors which contribute to immune health and supported phase II liver detoxification; kombucha tea also contains trace quantities of B vitamins. Read more here and here.

Two young men demonstrate how to make kombucha without a mail-ordered "mother"/starter. Once you have a kombucha mushroom: Part I Part II

Kvass

What follows is a very simple recipe for kvass. It is important to use only 100% rye bread, free of other grains, preservatives and other additives. An interesting article about kvass and kombucha may be found here. Variations on this recipe include beet kvass, mint kvass and lemon kvass. The Nourishing Traditions cookbook contains these and other kvass recipes. The one that follows was found here.

Ingredients: 1/2 lb. Rye Bread 1/2 c. Sugar 1 Packet of Yeast 10 c. Boiled Water Raisins to Taste Directions "1. Cut bread into thin slices. Dry bread slices in a pan without oil or in an oven until dark brown and crisp. 2. Put the bread into a large bowl and pour in boiling water. Cover and leave in a warm place for about 4 hours. 3. Dissolve yeast in some lukewarm water. Add sugar and mix well. 4. Strain bread mixture through a sieve or colander lined with cheesecloth and save the liquid. 5. Stir sugar and yeast into the liquid, cover and leave in a warm place for about 10 hours. 6. Strain kvass through cheesecloth into clean bottles, add a couple of raisins to each bottle, cork and leave in a cool place for 3 days. In Russia kvass (russ.: квас) has been one of the most popular beverages for centuries, and with good reason. Kvass improves digestion and boosts metabolism. It helps prevent infections and keep the heart and circulatory system healthy. Kvass simply makes one feel better as it contains lots of vitamins, free amino acids, micro elements and lactic acid. In the past almost everyone in Russia used to make their own kvass. Monks, farmers, doctors, noblemen and even solders left us plenty of recipes. At that time every sour drink was called kvass. It was brewed of fruit, berries or honey with herbs and spices, and also of bread. When people hear the word "kvass" today they usually think of a bread drink that has a pleasant sour taste and bread flavour. In Russia you can buy bottled kvass in many supermarkets. But homemade kvass tastes completely different. Just try and find out!" Due to its enormous popularity in Russia and several former Soviet republics, Coca-Cola is now undertaking large scale commercial production of kvass.

Sauerkraut

Naturally fermented sauerkraut stores well at 50-65F for a long time. You'll want to use a food-safe container to make it in. The video below demonstrates sauerkraut made in a 5-gallon bucket, however a ceramic crock specially made for food storage would be a better choice. You can purchase pickling crocks from 1 to 5 gallons in size and other kraut-making aids from Lehman's Non-Electric Catalog (which, ironically, has an extensive and interesting website). Enjoy!

Kimchi
	A brilliant presentation of the process.

Pickles

Preserving Foods with Oil

Preserving Foods with Sugar

Preserving Foods with Salt

Why Raw Dairy?

Why Whey?

Why Eat Lactofermented and Pickled Foods?

Why Grass Fed Dairy and Meat?

Recommended Reading
	A reading list and book shop will appear soon on the Bibliophilia page. In the mean time, I heartily recommend the Weston A. Price Foundation website.

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