Posts Tagged ‘lacto-fermented’

Condiments are a great starting point for getting healthier in the kitchen. One of the first ingredients in most condiments is high fructose corn syrup. While this may not be the case for mayo, mayo is not a condiment usually associated with a healthy diet…until now! Homemade mayonnaise imparts valuable enzymes to sandwiches, salads and more! I have been using this mayonnaise as part of my salad dressing and it is so good! If you choose to add whey it will add additional enzymes as well as stabilize it. Mayo made without the whey will last about 2 weeks in the fridge whereas made with whey will last several months (good luck keeping it in the fridge for that long).

If you were not a mayo lover, I would still recommend trying this out. It has a different taste, texture and consistency than store bought mayo (since it doesn’t have artificial thickeners and food coloring!).

One of the main things to learn when shopping is how to interpret the ingredient list. Rule of thumb is if you can’t pronounce it, it probably doesn’t need to be there. Part of eliminating processed food from our diet means just that…keep the ingredients SIMPLE and easy to pronounce! Here is what I found on my mayo container (and keep in mind, this is the Olive Oil version of Best Foods so it is already a “better” start since it doesn’t have as many of the bad oils:

“Water, Oils (Soybean Oil, Extra Virgin Olive Oil), Vinegar, whole eggs and egg yolks, modified corn starch, sugar, salt, lemon juice, sorbic acid, calcium disodium edta (used to protect quality), xanthan gum, citric acid, natural flavors, oleoresin paprika, beta carotene (color).”

I have highlighted the ingredients that are necessary (even if not for my recipe listed below, they are acceptable for a mayo recipe). The rest are “fillers”. Pretty sad if you ask me. There are 11 extra ingredients! Paprika is found as an optional ingredient in mine, but Paprika in the form “oleoresin paprika” is a paprika concentrate and is primarily used for coloring. Again, why these unnecessary additives?

Your body doesn’t need these additives and in fact it confuses your body. Items not needed can turn into fat, or build up on the intestinal tract causing a lifetime of damage. Stick with simple, whole ingredients and when possible, make them at home!

Nikki’s Simple Mayonnaise

1 whole egg, at room temperature

1 egg yolk, at room temperature

1/2 teaspoon dry mustard

2 tablespoons lemon juice

1 tablespoon whey, optional (but it will keep longer and add more benefits if used)

1/4 rounded teaspoon paprika, optional (does change color slightly)

3/4 to 1 cup sunflower oil, expeller pressed coconut oil (not virgin), sesame oil, olive oil (or combination thereof)

1/4 teaspoon salt (more or less to taste)

Add all ingredients, except for Sunflower oil and salt, to food processor. Blend well (about 30 seconds). Add a slow steady stream of oil. Add salt and taste. If you used whey, leave out 7-10 hours to let “set”. The mayo will thicken and develop more flavor over time.



This post is shared on Monday Mania and Traditional Tuesday’s and Real Food Wednesday’s, Pennywise Platters and Simple Lives and Fight Back Friday


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My mom asked me a good question after reading my post about the grape drink, in regards to whey. It made me realize that I need to share how to make whey so you can make lacto-fermented drinks, veggies, etc. and also soak grains. It is so easy…here are the steps…

1. You need a living dairy product (raw soured milk (clabbered) or yogurt). Using a clean bowl lined with a tea towel (I use the potato sack cloths from Target) pour the yogurt or clabbered milk into the bowl. Gather the tea towel and secure with a rubber band. Hang on a kitchen knob over the bowl (the solid stays in the cloth and the liquid, aka the “whey” drips down into the bowl).

2. The amount of time varies based on your desired cream cheese consistency.

Yogurt:  I do a quart of yogurt and leave it for several hours (a good part of the day) and it yields about 2 cups whey and 2 cups cream cheese. The whey will last for about 6 months in the fridge (but I can’t actually vouch for that as I always run out of whey with all my drinks and veggies). The cheese will last for about 2 weeks but let your nose be your guide.

Raw Milk: If you are using clabbered milk – take raw milk, place on the counter on its side for about 24 hours to “clabber” it (it gets chunky). Then pour it into the towel lined bowl as mentioned above and let it sit for several hours to desired consistency.

3. Transfer the whey into a mason jar and secure tightly with a lid (any glass storage container will do). I divide the cream cheese and make one cup sweet (throw it in a food processor with maple syrup and walnuts; or fresh strawberries or other seasonal berry) and one cup zesty (season with salt, and fresh dill or chives to taste).

For recipes using whey visit the lacto-fermented recipes. The benefits for whey can be found (in the future once I get around to updating) in the “traditional lifestyle” section.

How do you make your whey? What do you use your cream cheese for?

This post is shared on Real Food Wednesday , Homemaking Link Up , Monday Mania , Pennywise Platter , Fight Back Friday

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This is a continuation of a Traditional Lifestyle Part 1

Lacto-Fermented Beverages!

The process of lacto-fermenting makes nutrients more available and supplies lactic acid to the intestinal tract. They supply mineral ions depleted through perspiration and contribute to easy and thorough assimilation of our food! It really comes down to some fresh juice (there are other options such as seeds, nuts and yogurt, but we will stick with juice for now), whey (liquid) and salt. Some recipes call for some additional ingredients, such as sugar, but it just depends.

These drinks are VERY complex in their flavor. They may take some getting used to, but once you do it is a true match made in heaven! Examples are Kombucha, a yummy grape drink, apple cider, and others. I will continue to post as I create or try from Nourishing Traditions.

Additional benefits are: ability to relieve intestinal problems, constipation, promote lactation, strengthen the sick, promote stamina and are considered SUPERIOR TO PLAIN WATER in their ability to relieve thirst during physical labor!

Taken with meals they promote thorough and easy digestion. After hard work or exercise they replace mineral ions to renew the body’s reserves.

Would you believe Russia uses Kombucha to fuel their olympic athletes!

Source: Nourishing Traditions and other miscellaneous resources from a gazillion hours of research 🙂

This post is shared with Real Food Wednesdays and Homemaking Link up and Pennywise Platter

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This is a fantastic yummy grape drink. It is fermented (read the benefits of this type of beverage here) so it takes a few days to be able to enjoy it…but it is so worth it!

Day 1:  Start by buying 8 pounds of organic grapes (red, green or a mix of both. I did a mix of both and got a cute “pink” color!). Wash them, pull them off their stems and run them through a juicer.

This process took me 40 minutes total. Set the pulp aside for natural yeast bread (recipe coming soon!).

This makes about 2 quarts of liquid. Pour into a large glass bowl. Add 1/4 cup of whey (this is the liquid whey reserved from making cream cheese-not powdered whey!) and 1/2 tablespoon of salt. Mix well, cover with tea cloth and rubber band. Set on top of the fridge (or anywhere else out of harms way) for three days.

Day 2-3: Occasionally check on it and skim foam/scum rising to the surface. (I do this in the morning and again at the end of the day to make sure the foam doesn’t get a chance to grow mold).

Day 3: Run grape juice through a tea cloth lined strainer. Pour into clean jars that seal tightly and store in fridge! I fit this in a quart jar and a 16 ounce jar. Serve 50/50 juice and mineral water. REVISION: LET SIT IN FRIDGE FOR 2 WEEKS OR MORE FOR A FANTASTIC FLAVOR CHANGE – TRULY AGES TO A BEAUTIFUL FULL GRAPE FLAVOR!

This is a lacto-fermented beverage with tons of benefits! Read about those benefits here.

This recipe is taken from Nourishing Traditions.

This post is shared on Monday Mania, Traditional TuesdayReal Food Wednesday, and Homemaking Link Up and Pennywise Platter and Simple Lives Thursday

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