Dairy Free Yogurts

The days are lovely with cold nights here in Australia so Winter is on its way.
I decided to briefly change my usual breakfast this week & thought about what I would really like. I felt that a smoothie was not hitting the mark as I looked out at the frost on the lawn!
Up came the idea of making some yogurt which I thought would be lovely on top of some warm oatmeal or chia pudding with some berries, on these cold mornings.
I wanted to make my own yogurt, a dairy free recipe, & discovered that it is actually very easy to do & tastes nice as well.
Here are a couple of recipes you may like to try....... as is often the case, I forgot to take a photo, perhaps next time!

Yogurts made with Nuts:
1 1/2 cups soaked nuts ( macadamias, almonds or hazelnuts are all excellent choices)
1 cup water
2 Tabs pureed dates or a sweetener of choice
1-2 Capsules emptying out the probiotic powder
1 Tab vanilla
Cinnamon is optional... lovely as a final sprinkling on top

Yogurts using Fresh Thai Coconuts:
2 young coconuts ( these are readily available in many of the big Supermarkets)
This amounts to about 2 cups of coconut meat
1/2 cup coconut water
juice of a lime & a lemon
Sweetener of choice ( dates/agave/honey/maple syrup or stevia)
Powder from 2 probiotic capsules

In both recipes, just blend everything together & place in a clean sterilized warm jar only filling it 2/3 full. Heating the jar helps with the initial fermentation process. I then pop a tea towel or cheese cloth over it & place in a warm spot overnight. Taste...... if you want it to have a stronger tartiness, allow a longer period to ferment. If it bubbles up a lot, simply reblend & then keep in an airtight glass jar in the refrigerator; it will keep at least  5 or 6 days.
Yogurts of course are especially good for your digestive system, they can be added to smoothies, sauces, dressings or even deserts; a parfait is easy, simply layer fresh fruit with yogurt in a pretty glass & pop some crumble on the top blending together some nuts & dates but keeping the mix chunky....Healthy &Yum!

Jams and Spreads

I was recently exploring my cupboard looking for a splash of jam for a plate of pikelets with coconut cream that I had made; I took one look at the supply on hand & read the sugar label & the long list of artificial ingredients & preservatives all in the one bottle! Ugh....what a realisation of how accustomed we have become to taking the easy route & opening a bottle of "a sugar laden, unhealthy concoction", because it is easy & familiar, almost without a second thought. Now I don't wish to be a "spoil sport" here as I am not a purest in any way & I enjoy treats as much as anyone else....... & I am known to open a bottle of something in a rush rather than make a fresh healthy version on any number of occasions! There comes a time however that we gradually notice changes in our buying habits, changes in our belief systems, changes in our awareness of what we choose to consume & the affects this is having on our health.

We only have to observe our World to see the concepts of "normal" that we grew up with & now accept, & the often dangerous path it is leading us down.......look at how often in each week many of us frequent Fast Food outlets & buy ready made heavily processed meals in our Supermarkets; these meal choices have readily become "the norm" for much of our population. Could it be that this demands reflection, even action? I believe there is a great need for us to consider challenging what we believe to be "normal & acceptible"..... especially when we believe, even know deep within ourselves, that there has to be a better way for our World on so many levels. Just consider normal eating habits & "the normally accepted" health issues that come up as we age, normal Government legislation & the spending wisely or otherwise of our money, normal parenting & education of our children, normal farming practices & so forth"; it is so easy to follow aimlessly "the norm' without even questioning, so we don't appear different & are never challenged by the majority. To question & believe things don't have to remain as they are, is healthy, but to take action when we are passionate about something can be confronting & it can take courage & fearlessness, especially if it is contentious. Leaders embrace & encourage "change", first in themselves, they think outside the box & are willing to make mistakes, they have a vision for a better World, a World that lives in harmony with God's Laws of Love. Have you noticed how difficult it can be, simply to be seen as "different" from "the norm", especially if we meet with criticism, even attack and we find ourselves no longer part of societies view point.

Whow......All these thoughts started with a bottle of jam!!!

Well here is an alternative that you may like to try for fun.......and deliciousness!

This is a wonderful template for creating quick, easy, healthy & wonderfully delicious jam.

You can use any fruit that is in season or frozen fruits that are available all the year round in your Supermarket. Don't be afraid to add some herbs, or even spice to the recipe although the star ingredient is really the chia seeds. If you are new to chia, it absorbs any fluid that you add increasing the volume 9 times. The seeds create a mucilage which works amazingly as a binder & thickener. In these 2 recipes I am suggesting below, when you combine the natural pectin found in the fruit with the chia seeds, you have a match made in heaven.

Chia is very rich in omega-3 fatty acids, even more so than flax; an added bonus is that chia is so rich in anti oxidants that the seeds don't deteriorate & can be stored for long periods without becoming rancid.

If the small seeds bother you, you can grind them in a spice grinder, then use as suggested. These jams are perfect for slathering on almost anything or you can put a tablespoonful in your smoothie for extra flavour! The sweetener can depend on your preference, some people leave it out all together, so consider experimenting yourself with different fruits & flavours.

INGREDIENTS for 2 different JAMS


1/4 cup water
2 Tabs chia
1 cup Blueberries
1 Tab sweetener ( maple syrup/honey/agave/soaked dates etc)
Pinch salt
2 teas lemon juice
1 tea minced mint leaves

OR

1 1/2 cups Raspberries
1/2 cup soaked date puree
2 Tabs chia
2 teas lemon juice
1 tea minced basil

Combine the water & chia seeds, stir & set aside to thicken. Blend the fruit & other ingredients, adding the chia once the water absorbs. Blend for 30 seconds (the lemon juice acts as a preservative, keeping the color of the jam bright & gorgeous, but some recipes leave it out)

This jam will store in the refrigerator for a couple of weeks, it is also possible to freeze leftovers for another time.....Enjoy!

Flavor Balancing

I think you might find some of these tips helpful. They have saved me from a total disaster on a number of occasions!

Have you ever accidentally put too much salt in a recipe?  Or it’s so sour it makes your lips want to curl up?  If so….don’t throw the dish out!  Let’s see if we can save it with the helpful tips below. Sometimes a raw soup can turn into a salad dressing or a raw cake can turn into biscuits, but that is part of the magic of preparing raw foods.  Sometimes you just have to go with the flow.

SALTINESS

1. Its presence perks up the depth and complexity of other flavors as the ingredients meld.
2. Salt provides a balance to the sweetness and acidity by decreasing the sourness of acid and increasing the sweetness of sugar but a salty flavor should not be discernible.
3. With raw veggies the salt will help to draw water out.  As an example, to soften zucchini noodles, simply sprinkle on salt and allow it to sit.  It will pull the moisture out, leaving a softer “noodle”.
4. If your recipe is too salty try to balance with sweet, fatty or sour.  To fix a sauce or soup that has too much salt, for example, add a dash of sweetness and/or a squeeze of lemon juice.

• Sea salt
• Tamari
• Miso
• Sea Veggies
• Celery
• Braggs liquid amino

SWEETNESS

1. Sweetness balances the salty taste.
2. If your recipe is too sweet balance with sour, salty, bitter, spicy or fatty ingredients.

• Agave
• Fresh fruits
• Dried fruits
• Yacon
• Maple syrup (not raw)
• Rapadura
• Stevia

SOURNESS / ACID / TART

1. Sourness balances salty and sweet flavors.
2. If recipe is too sour, then adjust the flavor with sweet, salty, fatty or bitter ingredients.
3. Sourness can reduce the amount of salt needed in your recipe.
4. Adds a high note, a brightness.
5. Keeps greens from oxidizing.

• Vinegars of all kinds
• Lemon juice
• Lime juice
• Tamarind
• Raspberries
• Cranberries
• Pickles
• Rejuvelac

BITTERNESS

1. Bitterness is the most sensitive of the tastes, and is perceived by many to be unpleasant, sharp, or disagreeable.
2. If your recipe is too bitter balance it with sweet, salty or sour.
3. Bitter is highly alkaline.

• Romaine Lettuce
• Kale
• Arugula
• Basil
• Nutmeg
• Cumin
• Dandelion

Fats

1. Fats subdue flavor and add depth to a recipe.  They can add comfort,  richness, and a wonderful mouth feel.
2. Fats are great emulsifiers
3. If your recipe is to fatty add sour or increase liquid

• Cold pressed oils
• Avocado
• Coconut milk / cream
• Nuts

PUNGENT / SPICY

1. Adds drama and intensity
2. Remember that in the raw world pungent foods and dried herbs must be used sparingly.

• Garlic
• Onion
• Ginger
• Mustard
• Hot peppers

Quick reference recap:

• Too spicy?  Add some sweetness, fat, sour
• Too sweet?  Add some sour, salty, bitter, fatty or spiciness
• Too sour?  Add sweet, salty, fatty, bitter
• Too bland?  Add salt, sweet, sour or some spiciness
• Too salty?  Add sour, fatty, sweet
• Just needs a spark?  Add acid or one of the aromatics added at the end of cooking, or just a touch of heat (spiciness)
• Too bitter? Add sweet, salty, sour

Creating Cooked Textures and Cooked Flavours

Thank you to the Internet for this veggie burger picture; it depicts the many different textures in the one bite. I myself may prefer a Raw version of the bun & a home made sauce with perhaps a mushroom, but it gives you the general idea!


There are several ingredients and pieces of equipment that we can use to replicate cooked dishes.  Here is a brief discription.

1. Massaging your greens – it may sound odd but it’s a wonderful trick of the trade.  This act breaks down the cellular structure giving the greens a cooked appearance.
2. Ferment cabbage to soften it.
3. Fermenting nuts and probiotics, create a raw cheese.
4. Salt softens and breaks down the cellular structure of vegetables by forcing the liquids to be released.
5. Tamari is a non-wheat sauce, tastes like soy sauce,  that acts as an acid to help soften vegetables.
6. Spiralizers are great to use to create noodles with vegetables.
7. High-powered blenders help to create smooth and creamy textures.
8. Juicers work wonderfully in making beverages and ice creams.
9. Food processors can be used to create “rice” out of cauliflower or parsnips.
10. Dehydrators can be used to remove the liquid from foods, making them firm and crisp, such as crackers and breads.
11. Dehydrators can also be used to gently warm your raw foods.

TARTLETS

Tart crusts are becoming one of the new staple foods in my kitchen.  They are easy to make, and after dehydrating, you can keep them stored in the freezer for at least a month.

A few extra Tartlet Cases are something worth storing in your freezer when ever you make some as they are so handy to draw on when you wish to create a simple & delicious meal or desert at a moment's notice.

I really love being able to share some useful recipes with you and to show you how to create components, so that you can piece together your own recipe creations.

So how does a savory tart crust become a staple?  Suppose you made a sundried tomato hummus a few days ago and you have some leftovers of the recipe sitting in the fridge.  Remove a tart crust from the freezer, cover the bottom of the tart with the spread, top with some fresh cherry tomatoes, alfalfa sprouts, perhaps some fresh cracked black pepper & voila....dinner with a delicious side salad!  A new exciting creation just took place in your very own kitchen in a couple of minutes!

To create a variety of unique tart crust flavors… make a few out of some of your different cracker batters when you make crackers or play with this more comprehensive sundried tomato recipe below (which is great for crackers too) It is easy to create several different flavors substituting some ingredients from the same recipe.You can always add another selection of herbs rather than the sundried tomatoes & basil purely as an example, or let your creative juices flow in another direction of choice.....perhaps use figs as the sweetener, leave out the tomatoes & basil & fill with a fruit compote topped with coconut or almond cream! The possibilities are endless.......
A really, really simple crust is to simply pulse in the food processor 4 cups of mixed soaked nuts of choice, some salt & 2 tablespoons of melted coconut oil, add some nutritional yeast if you like or some herbs; you know it is the right consistency when it holds together when forming it into a tartlet, add more nuts if it is too wet, more oil if too dry & crumbly; set in the refrigerator after forming into tartlets, allowing the coconut oil to firm up. ( keep in mind these bases will soften & not hold their shape as well on a hot day, if left out of the refrigerator for a long period, so eat soon as possible after serving ) Another idea & a very simple sweet base is to pulse some raw cashews with a little agave, enough to hold it together but leaving it chunky, this makes a great base for an instant desert with a filling of choice; set in the freezer for 15 mins if necessary......As you can see it doesn't have to be complicated!

Ingredients for Sundried Tomato Tartlets: This recipe involves more work!

 yields 4 cups = 9 tart crusts( roughly 5 1/2 Tbsp batter each)

Dry Ingredients:

• 1 cup almond flour
• 1/2 cup ground flax (could also use chia)
• 3 Tbsp coconut flour or could use spelt or another of choice
• 1 Tbsp dried minced onion
• 1 tsp sea salt

Wet Ingredients:

• 1 large (2 cup diced) zucchini, peeled
• 2 Tbsp water
• 1 Tbsp cold-pressed olive
• 1/4 cup raw agave nectar
• 1 Tbsp Tamari
• 2 Tbsp fresh lemon juice

Hand mix in:

• 2 cups packed, moist almond pulp ( left over from making your own almond milk)
• 1/2 cup raw sunflower seeds, soaked
• 1/2 cup diced, sun-dried tomatoes
• 1 tsp dried basil or 1 1/2 Tbsp fresh

Preparation:

1. Rehydrate the sun-dried tomatoes by covering them with enough hot water to cover them.  Soak for at least 15 minutes. After soaking, drain the soak water and hand squeeze the excess water out of them.
2. In the food processor fitted with the “S” blade, place the almond flour, ground flax, coconut flour, minced onion and salt.  Pulse together until combined. Place the dry ingredients in a medium-sized bowl and set aside.
3. In the same food processor place the zucchini, water, olive oil, agave, Tamari and lemon juice.  Process till everything is well incorporated. Pour into the bowl with the dry ingredients.  Mix together.
4. Add the almond pulp, sunflower seeds, sun-dried tomatoes and basil. With your hands, mix everything together really well.
5. Press the batter into a number of tartlet shapes or into a Kitchen tartlet case,equally covering the bottom and edges of the tartlets.
6. Dehydrate at 145 (F) degrees for 1 hour, then decrease the temperature to 115 (F) degrees and continue to dehydrate 6-8 hours or until dry. The crusts will shrink some during the dehydration process.
7. Shelf life and storage:  My personal recommendation would be to store this in an air-tight container, in the fridge, for 3-5 days.  Or, wrap individually and freeze for at least a month, to have on hand for quick meals in the future.

   

NUTRITIONAL YEAST

I'm a cheese lover from way back & it has been "a work in progress" eliminating dairy products from my diet; the emotional ties to Dairy are obviously deeply rooted & occasionally the addiction still kicks in!
Nutritional Yeast has to be one of my favorite ingredients to play with in a recipe; it has that magic power that gives food the cheesy flavor that I might be hankering for, at the time! Through the years I have taste tested a number of different brands and my favorite is the Red Star Brand. You can sprinkle nutritional yeast on salads, soups, use it in dehydrated crackers, kale chips, cheese sauces and more.

• A terrific food, providing nutrition including Vitamin B12, enhancing flavor, and adding taste to your favorite meals and drinks.
• An excellent source of protein (52%), containing essential amino acids. Gluten Free.
• Rich in vitamins, especially the B-complex vitamins. An excellent source of folic acid, which is important for formation, growth, and reproduction of red blood cells.
• Commonly known as T6635+ Vegetarian Support Formula™. This yeast is easy to use and blends well with liquids. It can be used in almost any recipe and in small amounts will enhance the flavor.
• Grown specifically for its nutritional value. Naturally low in fat.

Nutritional Yeast Information gathered from the Internet

Red Star® nutritional yeast is an excellent source of protein, dietary fiber, vitamins and minerals. Lesaffre Yeast Corporation derives its primary grown nutritional yeast from pure strains of Saccharomyces cerevisiae grown on mixtures of cane and beet molasses. After the fermentation process is completed the yeast is harvested, thoroughly washed, pasteurized, and dried on roller drum dryers. The special growth medium and unique drying process are the secrets to the exceptional performance and flavor of Red Star® nutritional yeast.

Red Star® nutritional yeast is grown specifically for its nutritive value. In addition to protein, dietary fiber, vitamins and minerals, it contains additional functional and beneficial components such as beta-1,3 glucan, trehalose, mannan and glutathione. Studies have show that these components have potential health benefits such as, improved immune response, reduction of cholesterol, and anti-cancer properties. Red Star® nutritional yeast is not made from by-products of breweries, distilleries or paper mills. Red Star® nutritional yeast is not a genetically modified organism (GMO). Red Star® nutritional yeast contains no added sugars or preservatives. Best when stored in a cool, dry place.

B-Complex Vitamins

The B-complex vitamins are essential to the wellness of body, mind, and spirit. Thiamin (B1) deficiency can lead to hand and foot numbness as well as damage to the central nervous system. Vegetarians, diabetics, and women taking birth control pills are highly susceptible to Riboflavin (B2) deficiency. Niacin (B3). Pyridoxine (B6) is needed for the production of antibodies and red blood cells, and promotes a normal functioning nervous and musculoskeletal system. Cyanocobalamin (B12) helps prevent nerve damage and anemia, aids in cell and blood formation, proper digestion, fertility and growth. This vitamin is also helpful during pregnancy and lactation. Vegetarians and immune compromised individuals are the most at risk of vitamin B12 deficiency.

History of Yeast

Yeast belongs to the same family as edible mushrooms and the beneficial organisms used for medical and veterinary use. It may be considered man¹s oldest industrial micro-organism. With the invention of the microscope, it became possible to isolate yeast in pure culture form. The pioneering scientific work of Louis Pasteur in the late 1860’s has resulted in the ability today to commercially produce baker’s yeast, wine yeast, and nutritional yeast. LesaffreYeast Corporation has been delivering consistent high quality yeast products for over 100 years. For more than 50 of those years, the company has been manufacturing primary grown nutritional yeast (Saccharomyces cerevisiae), grown specifically for its nutritional value. The result has been a high quality product containing protein composed of essential and non-essential amino acids, vitamins, and minerals.

Types of Yeast

Nutritional Yeast Vegetarian Support Formula™ by Red Star® (Saccharomyces cerevisiae) is a primary grown nutritional yeast grown specifically for food nutritional benefits. Active dry Yeast is made from cream yeast. It is a raising agent used in baked goods.Brewers Yeast is a bitter by-product of the brewing industry that has a high nutritional profile, but typically not as high as Red Star®  Nutritional Yeast which is grown for maximized food nutritional benefits Here's A Great Easy Recipe; Raw Almond Parmesan This is a wonderful easy staple to make and keep in the fridge.  It is perfect for sprinkling on ANY salad.  I highly recommend that you remove the skins from the almonds to give it that pure white color, just like parmesan cheese.  Plus, it makes it easier to digest.  The nutritional yeast gives the parmesan that slight “cheesy” hit.  You can always add more if you want to give it a stronger flavor.  Enjoy. Ingredients: yields 2 cups 1 cup raw almonds,soaked & skinned 2 Tbsp Nutritional Yeast 1 tsp garlic powder 1/2 tsp sea salt Preparation: In the food processor, fitted with the “S” blade, combine the almonds, nutritional yeast, garlic powder, and salt.  Pulse till the almonds break down to small bits. Store in an airtight container in the fridge for 2-4 weeks.

Honey

Natures Gift of " Liquid Gold"

• 

AS A FOOD
Honey is such a versatile and wonderful product, my husband keeps some bees and I find their life within the hive and organisational abilities quite awe inspiring. Have you ever studied bees, they are truly amazing. The Queen, Drones & Worker bees all have their role to play, and they are not just four winged stinging insects as many perceive them to be! These little creatures can fly miles & miles in search of pollen and yet still know where home is, they work so hard creating a vibrant hive of activity and honey as their food source, so it is vitally important to never rob their hives of all the honey if collecting some for personal use. We also like to feed our bees in the Winter months to maintain a strong and healthy community; a food source can be very difficult for them in the cold, especially if honey reserves in the hive are low.
If we only use honey for it's sweet taste and glorious texture, we miss out on a whole spectrum of other applications. A small collection from my husband's bees of organic, unpasteurised raw honey offers a wealth of nutritional benefits and digestible simple sugars, but honey is much more than just a delicious food. Honey contains minerals like iron, calcium,potassium and magnesium, and it can boost energy levels, I often think of it as "liquid gold" with all its many uses and benefits;
Bee Pollen Granules, Propolis and Royal Jelly are additional products that are readily available in Health Food Shops. The bees collect pollen from the flowers & this is highly nutritious & acts as the main nutrient source for the bees and their only source of protein. For this reason alone, I like to think that the bees welfare is seriously considered when harvesting any product from their hive;  Bee Pollen Granules, Propolis and Royal Jelly are found on our shelves & are considered amazing health products; propolis is made when the bees collect plant resins which they add to beeswax and a little honey & enzymes, it protects the hive from disease and has strong antibiotic properties; Bees Pollen is considered Nature's Multi Vitamin with enzymes, amino acids, folates and minerals, and is  highly prized in many circles as a natural health giving solution for many ailments.
For those of you who follow a purest Vegan diet, then honey will not be for you, but from this post, I hope those who enjoy honey, may be a little more interested in who you purchase it from.....farmer's markets can tell their own story & it is usually possible to access the integrity of the product you are buying & the treatment of any animal or creature on their farm in the process.
FOR HEALING
I have often used honey for scrapes and cuts or to soothe a small burn. It has natural antimicrobial properties, so can act like an antibiotic cream with superior antiseptic and healing qualities. Manuka Honey is well known for knocking out the antibiotic-resistant MSRA bacteria. I remember many years ago my father-in-law had a nasty ulcer on his leg which was not healing and Manuka Honey came to the rescue.
Most of us would have had our mothers bring out the lemon & honey for coughs, sore throats & colds as children, some think a tablespoon of raw honey in some warm water is as effective as cough mixture in calming down nagging coughing fits.
FOR PARASITES
If any of you have backpacked, particularly through Asian Countries, you have probably taken some honey & apple cider vinegar along with you, to mix in some purified water each day, to keep parasites at bay.This little mix is fabulous for destroying these intruders!
AS A BEAUTY TREATMENT
Honey naturally draws moisture to the skin and there are numerous recipes that hydrate and moisturize dry areas; for elbows; simply leave some honey on them for 30 mins & wash off, the result will surprise you. I like to use it as a facial too, add some mashed up avocado to some honey & relax with a blend of this on your face! A bit sticky & messy but your face & skin will love it!
Hair responds well to a teaspoon of honey in some warm water as a rinse after shampooing. Those frizzy parched locks and unruly hair is given a glossy finish.
PRODUCTS GALORE
Beeswax Candles, aren't they wonderful and such an array to choose from these days. I have even seen Beeswax Furniture Polish which I can imagine would be excellent for those precious old pieces.
REMEMBER PETER RABBIT
With his chamomile tea & a teaspoon of honey before bedtime..... definitely a recipe for a good nights sleep!

What a gift these tiny creatures bring to our World. Without them we would starve to death in a short period of time, as they are also responsible for our crops producing food. They fly from bush & tree to bush & tree pollinating as they go so that fruit & vege can develop after flowering; many farmers lease large numbers of hives for their orchards for this very purpose when the trees are in flower, we saw this being reported in the almond orchards this last year in Australia; bees are becoming less in number world wide due to disease outbreaks in some Countries and this could pose a serious threat to food production if these issues are not addressed. It is refreshing to see Community Groups honoring these beautiful little creatures & including a hive or two in many Community Gardens, within our Cities. They seem to adapt to most situations & continue their busy lives working not just for their own survival, but for ours too. Thank You to our Bees!