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The weekend held more canning for me. Not in the way you might imagine, however. There was no vinegar or boiling and sealing jars involved. I used an even older method of preserving food through lacto-fermentation or fermentation through lactic acid. It is a far superior way of canning to today’s methods in terms of nutrition.
“The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels. These beneficial organisms produce numerous helpful enzymes as well as antibiotic and anticarcinogenic substances. Their main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine.”
-Sally Fallon, Nourishing Traditions pg.89
So far, all I have tried is cucumbers and of course made dill pickles. We have eaten two jars already and I have ten more in the works. I plan on trying to do lacto-fermentation with kraut next. Yum! It’s really good in a bowl of soup (pinto) beans with cornbread.
It has taken me a couple of tries to get my recipe right for my pickles. The website that coincides with Sandor Katz’s book Wild Fermentation has been a big help. I used the recommendations there and the recipe in Nourishing Traditions to develop my own.
Line the bottom of some wide mouth canning jars with leaves that are high in tannins. I use blackberry leaves as that’s what I have in my backyard. Grape leaves are suitable as well. These will keep the cucumbers crispy. In the bottom (for a pint jar), place one clove of garlic and 3/4 teaspoon of dried dill. Slice cucumbers into 1/4 inch slices and stuff the jar leaving about an inch of space from the top. Fill with water to cover the cucumbers, but keeping it an inch from the top of the jar. Add 3/4 tablespoon of real sea salt (unrefined), and put a smaller lid on top of the cucumbers to hold them under the water (it is important they remain submersed). Put on the lid. Then, leave the filled jars sit in a warm spot for 2-4 days. My last batch had to go for four. The first batch went three. Taste them after a few days to see if they are to your liking. It is normal for them to be bubbly. Any scum that might form on the top, just skim off. It will be obvious if something has went wrong and they are no longer edible from smell.
The pickles are delicious and the closer you get to the bottom of the jar, the more you can taste the flavor of the garlic. It makes me happy knowing that I am eating a pickle that is more beneficial to me than a boat load of sodium, artificial colors, and other preservatives. This experience has made me brave enough to try other fermented veggies, and I might even buy some kefir grains as I get serious about kicking my coffee habit.
If you’d like to know more about fermenting vegetables, check out this video with Sandor Katz.
Why do you spend money for what is not bread, and your wages for what does not satisfy? Listen carefully to Me, and eat what is good, and delight yourself in abundance.
Isaiah 55:2 (New American Standard)
We are getting some serious amounts of food from our garden now. It is a delightful abundance! What you see above was grown without pesticides of any sort natural or otherwise, and without any fertilizer or “plant food”. This isn’t even the half of what we’ve harvested the last few weeks. Here you see yellow crooked neck squash, cozocelle zucchini, potatoes, and calypso pickling cucumbers. We have gotten scallions and salad bowl lettuce as well.
In the summer months we naturally gravitate to a lighter fare of fresh foods, but none lacking in flavor. Perhaps it’s because of the heat or because it’s readily available and fresh. Either way, it’s a good thing. Meals in the summer should be simple, quick, and very tasty.
Here is what I did with our abundance for this evening meal.
All the veggies are from the garden except the grape tomatoes and the white onion. The vegetables are cut, wallowed in olive oil, salted, peppered, and sprinkled with garlic powder. Then, they are roasted on a cookie sheet in the oven at about 400 degrees. The salad… well you know how to make a salad. 🙂 The pork loin chop is browned in an iron skillet in bacon grease that I save from breakfast every morning. I sprinkle it with salt, pepper, garlic powder, and basil. This meal is finished in 30-40 minutes and is wonderfully delicious.
I am beaming with satisfaction and thanking God for all of it.
With our garden coming in good, my goal with our $269 monthly food budget is to stock up the freezer with some meat for fall and winter. We are still eating on the rabbits my brother killed for us this hunting season and my dad brought us more from a friend of his. That gives us a good start. My next step was to see what I’m currently spending our money on, and see what I can cut back in order to get us a little extra meat for the freezer. I saved the grocery receipts from this month, put foods into broad categories, and then added the prices.
Here is what I found…
- Nuts – $32.71
- Breakfast Meat – $34.49
- Other Meat – $20.83
- Milk and Half-n-Half – $27.37
- Cheese and Sour Cream – $19.48
- Veggies – $38.08
- Fruits – $23.76
- Condiments (including peanut butter and honey) – $16.72
- Oil – $3.59
- Food for Girls – $19.39
- Juice – $5.63
- Beans – $5.00
- Butter – $7.42
- Coffee – $5.99
- Spices – $1.39
- Eggs – $6.98
My grand total was $268.83! I was pretty surprised that we had stayed right at our top amount for food costs. Keeping a stocked pantry and freezer is a huge help. We have also cut back on the fresh organic produce as it doesn’t seem to be very fresh from the grocery. I bought more frozen organics and potatoes than I had this winter. I’m also getting pretty good about not wasting food. The only time it gets a little difficult is when Deladis goes on one of her hunger strikes after visiting the grandparents and having an abundance of sweets. (I know… it’s the grandparents’ job to spoil the grandchildren. One day I might have the chance myself. ;))
What I knew already and has become very apparent with these totals is that I could probably cut back on my consumption of nuts. I eat them almost everyday in large quantities. If I could cut back and eat some grilled cheese sandwiches instead or something similar, I could use the extra money to stock the freezer with meats.
I have tried my hand at bread making and made a soaked version of the Bob’s Red Mill Whole Wheat Bread Package. I used to make a Pueblo Oven Bread, and I have always enjoyed fresh bread. The soaked whole wheat was really good. I’d like to eventually make bread without the need of baker’s yeast. Our body’s can do without the extra yeast. I’m going to try to make a sourdough starter from the recipe in the Nourishing Traditions cookbook. I already have rye flour. I just need to buy one more large mixing bowl. Then, I might be more willing to add the extra grain to my diet. Refined sugars and grains are the two places where I won’t budge in my dietary habits. Grains must be properly prepared so as not to be counterproductive in our digestive tracts.
Yesterday, eating from the garden was the highlight of an otherwise difficult day. It was a joyful thing to eat my scallions, lettuce, and roasted new potatoes – a joyfully good thing. It makes all the fuss and hard work over the garden seem not so bad. I’m already looking forward to planting season 2010. 🙂 Also, when I saw that we only spent $6.98 on eggs, I was happy. It is a true reward to see our efforts paying off. It’s funny how these efforts can go unnoticed unless we make the effort to check-up on ourselves.
* Check out my new recipe for killed “killt” lettuce and onions https://eastkentuckygal.wordpress.com/favorite-recipes. Also, there is a 3-way tie over at The Nourished Kitchen and my Honey-Molasses Cookies are in the running still :). Voting ends July 7th. As of yesterday, we are in the market for new laying hens. I balked at the egg buying I had to do yesterday.
When we lived in Louisville, I longed for some good down home grits filled with butter and sweetened just a little. I searched in restaurants and grocery stores. There were things called grits, but weren’t the grits I was looking for. Like real Appalachian soupbeans and cornbread and chicken-n-dumplings, good hominy grits didn’t exist out there and it was rare to meet someone who knew what the heck you were talking about if you asked. Now, that I am back home I can buy real hominy grits for 80 cents a pound at the Yoder’s Mennonite Bulk Foods Store. This morning we had a cheesy version of grits with salt and a touch of garlic and I relished how easy they were to make and how only a little bit makes a whole lot of this Appalachian traditional food.
White folks were introduced to corn by the Native Americans, which for most of us is common knowledge. For those native peoples depending at least somewhat on agriculture, corn was a base crop and the preparations for it were as varied as the people preparing it. Turning corn into hominy makes it an easily digested food and very nutritious.
It converts some of the niacin (and possibly other B vitamins) into a form more absorbable by the body, improves the availability of the amino acids, and (at least in the lime-treated variant) supplements the calcium content, balancing maize’s comparative excess of phosphorus.
– Wikipedia
My Cherokee ancestors utilized hominy in many ways, even fermenting some for soups and the like. In my recent trip, I noticed every Cherokee dwelling was equipped with a kanona (corn beater) from the richest to the poorest. I’m looking into the more traditional variations of recipes using hominy and grits, and now that I know why it is a traditional Appalachian staple, I plan to use it to the fullest extent because it is a very cost efficient food. (For many Appalachians, especially those forced to live on very little for one reason or another, corn was a key ingredient to all three meals of the day. There are even tales of families eating nothing but things made from corn.)
* Note that when choosing corn products take great care to choose varieties that are non-GMO.
Traditional Appalachian Grits (As I am Familiar)
3 cups water
3/4 cups grits
butter (best you can find)
molasses, sorghum, or honey
pinch of sea salt
Bring 3 cups of water to a boil. Add grits, stir and simmer for 5 minutes adding salt, butter, and sweetner as desired. Makes 4-8 servings depending on whether it is a main dish or side dish.
By Marge Fulton
Our family may seem like Green Acres, the sequel. We moved from city to country. In many ways, this gives us amazing tools for coping and sustaining life. When we moved to the Appalachian mountains of eastern Kentucky from midtown Memphis, some thought we’d flown the coop.
Actually the pocket of Memphis where we lived was a haven for college professors and creative folks. One of our neighbors got us involved in an Ozark Mountain food co-op. Every month we went to a member’s home and divided up the goods. I did some of the paperwork too. Our three children were always happy to see our order come home. Whole wheat graham crackers, big buckets of peanut butter, organic carrots, carob for brownies, yogurt; it hit the spot. They wore cloth diapers too. I loved folding those massive gauze diapers, but eventually found some Velcro wonders. It became second nature to use them.
Back to basics can be tough. I had a teaching degree but due to difficulties finding good child care, I decided to stay home. Actually, we found two great babysitters; one opted out when I had another son and the other was a dream but it got expensive. The notion of staying home to raise my kids gave rise to an idea. I ran a family day care and became a food provider with USDA.
My natural foods were our lifeline. As a provider, the local agency could drop in anytime. The only time that happened was one day that I took everyone to McDonalds. After I got them down for a nap, she knocked softly. I passed the test. Anyway, I always had to keep menus and we got commodities. Those along with my coop foods kept us going.
Now my children range from 23 to 29. They grew up healthy if you don’t count the weird illnesses picked up from other kids in my family day care. We saw Hoof and Mouth disease from a little boy from Australia and later Roseola. Other than those flukes and chicken pox, they were off to a good start. We ate many a bowl of mac and cheese made from scratch and even more spinach casserole. There were things like Soysage and tofu burgers after the day care kids left. I am allergic to soy so that had to stop! During the day we had traditional foods.
So, they had a good foundation. Food co-ops are vital in a big city. Here we can get many whole foods homegrown and at the bulk foods store in Hindman. A natural foods store appears to have opened up in Hazard catering to sports enthusiasts. However you fill the void, feed your family basic goodness. Years later, you will find enormous pride in them and your choices from the start. www.hazardgal.blogspot.com
Processed, industrialized food is making us sick. When we took the responsibility of food out of the local economy and started looking for ready made, cheap food, we made a horrible mistake. In the quest for the cheapest food they could manufacture, the big food companies started adding chemicals to our foods to make them retain a fresh flavor, have longer shelf lives, have a fresh appearance (food dyes), and add bulk in order to use less food in the process. The following is a list of the ten food additives I believe we should all try to avoid in order to maintain our health. For many of us, until we achieve a place of sustainability with our own gardens and food sources, we may not have access to health food stores, farmer’s markets, or even the funds to purchase all of the foods we would like to. With a list such as this one, we can strive to keep the most harmful ingredients off of our families’ plates.
Top 10 Scariest Food Additives
- BHA and BHT – chemical preservatives for foods containing oils. Studies conducted by the World Health Organization has shown BHA to be carcinogenic to humans. Similar studies have produced the same results with BHT. Both preservatives are unnecessary, and should be avoided. Read your labels.
- Artificial Sweeteners – toxic levels of this substance can lead to mental retardation in the brain (1 in 20,000 babies are born unable to metabolize phenylalanine, one of the two amino acids in aspartame.) Studies also show it can alter brain function and cause symptoms like dizziness in consumers. New studies show that drinkers of diet sodas actually gain weight. It is my belief that diabetics would be much better off without this “fake” chemical sugar in their diets. Look for natural sweeteners that have a low glycemic index, or stick to naturally occurring sweet foods like fruits and sweet potatoes.
- MSG – monosodium glutamate – an additive to many protein rich foods to enhance flavor. This can cause severe reactions in sensitive people, but all would do well to avoid it. It is an excitotoxin and causes brain to react in a state of hyperactivity. It can cause headaches, tightness in the chest, burning in the forearms, and neck pain. MSG can go under many pseudonyms including hydrolyzed vegetable protein.
- Nitrites and Nitrates – Found in many deli style and cured meats. These chemicals are extremely dangerous and carcinogenic when exposed to high heat (as in frying). Nitrites are linked as one of the causes of stomach cancer. Look for meats made without the use of nitrites. Hormel makes a natural deli meat and Oscar Mayer makes a natural bacon. Swaggerty’s makes an MSG/nitrite free sausage. Also, look at the health food stores for additive free meats.
- Artificial Coloring – Most of these are synthetic dyes and have been linked to things like cancer and ADHD/ADD. They have no nutritional value, and should be avoided.
- High Fructose Corn Syrup – This is not a naturally occurring and its safety for consumption is questionable. Considering that much of the corn product in the American diet is genetically modified we would be wise to avoid all corn that is not organically grown. The idiocy that spawned the current commercials about it being safe in moderation is laughable. Read here to educate yourself on HFCS.
- Hydrogenated Oils – These are a cheap butter replacement in processed foods… like margarine. They contain high levels of trans fats which we know are horrible for our bodies. Read here.
- Pesticides – Our conventional store bought produce is laden with pesticides. We aren’t pests. We aren’t trying to kill ourselves with our food. We shouldn’t consume these.
- Potassium Bromate – Used as a flour improver, it has been proven to cause cancer, and has been banned in Europe. It is also linked to hypothyroidism.
- Canola Oil – This oil is masked as a healthy oil by the diet dictocrats and companies looking to make a buck off of us. Learn what it really is here.
Through my research, this is what I have decided to remove from the diet of my family altogether. There are many others that I could add to this list, but these are ones I consider most dangerous at this time with the information I have. I believe that being more conscious consumers of food is a must in achieving a more healthy American population. We have to know that in a capitalist nation we can’t blindly trust companies who are producing food simply to make money. We need to educate ourselves on what our bodies need and don’t need.
I have compiled this list with the help of information from websites like that of Dr. Janet Starr Hull, and other similar lists can be found be searching “food additives” on Google. I have tried to link as many of the additives to more information that I could to help you to make up your own mind about these additives. Please, in the upcoming days, visit The Behrens Family blog to see a list of 10 Foods to Avoid in your diet. Take a look at The Nourished Kitchen for wonderfully researched and accurate information on food choices.