Tag Archives: ginger

Gluten Free Pumpkin Pie Pancakes

Finished pancakes about to be slathered with peanut butter.

Finished pancakes about to be slathered with peanut butter.

I love the Fall because it signals to me that I should start eating pumpkin again.  Now, I love just about any squash but there is something so yummy about pumpkin.  I also really love breakfast.  In fact, I think it is my most favorite meal of the day!  Imagine my delight when I can combine two things I love in one sitting- breakfast and pumpkin?  It doesn’t get much better than that!  That is why I love this recipe for Gluten Free Pumpkin Pancakes.  (I made this recipe with butter and eggs but it is really easy to convert to a vegan recipes by substituting coconut oil for the butter and flax eggs for the chicken eggs.)

These pancakes are amazing because they combine tons of different warming spices like cinnamon, cloves, ginger and nutmeg- perfect to warm and nourish the body on these cold winter days.   These spices signal to me that the holidays are right around the corner!

Ground oats.

Ground oats.

I used my food processor to grind my oats to make the oat flour.  As you can see they still had some oat texture to them.  ( I found when I made subsequent batches that my Magic Bullet NutriBullet worked like a dream to produce really fine oat flour.)  You have to decide if you want your pancakes to have more texture to them or if you prefer a more traditional finely ground flour.  Also, if you have someone in your life with gluten issues, be sure your oats say gluten free on the package. Bob’s Red Mill Gluten Free Whole Grain Rolled Oats is an excellent brand.

We Ingredients.

Wet Ingredients.

I love the amazingly vibrant color of the wet ingredients in this photo.  You always hear about “Eating the rainbow” to maximize health.  When I  look at this picture, I can just imagine all the healthy beta carotene headed into my body with every bite of pancake!   Extremely high in fiber and low in calories, pumpkin is loaded with disease-fighting nutrients, including potassium, pantothenic acid, magnesium, and vitamins C and E.

Wet and dry ingredients together.

Wet and dry ingredients together.

Pancakes on the griddle.

Pancakes on the griddle.

Gluten Free Pumpkin Pie Pancakes

Ingredients

  • 1 cups of gluten- free oats
  • zest of half lemon
  • 2 tbs of coconut sugar
  • 1/2 tsp of baking soda
  • 1/2 tsp of salt
  • 1 tsp of cinnamon
  • 1 tsp of ginger
  • 1/4 tsp of cloves
  • 1/4 tsp of nutmeg
  • 1 tbs of flax seed ground
  • 1/2 cup of pumpkin puree (not pumpkin pie mix)
  • 1/2 cup of milk (I used almond)
  • 2 tbs of butter or coconut oil
  • 2 eggs (could use flax eggs)

Instructions

  1. Place oats in food processor or NutriBullet to grind to flour.
  2. Mix all dry ingredients together.
  3. In seperate bowl, mix all wet ingredients including pumpkin.
  4. Add wet ingredients to dry ingredients.
  5. Stir well.
  6. Cook pancakes on well greased griddle or in a pan. Flipping only after first side is well browned.
  7. These are dense, thick pancakes so they take a little while to cook.
  8. Serve with maple syrup. (In my house, we add a generous dose of nut butter too!)
  9. Enjoy!
http://www.nourishedrootspdx.com/blog/gluten-free-pumpkin-pie-pancakes/

This recipe adapted from Cookie and Kate.

This post contains affiliate links.

Boost Your Immunity For a Healthy Winter

Immunity Boosting Mushrooms.

Immunity Boosting Mushrooms.

Your immune system is your body’s natural defense system against foreign invaders like parasites, bacteria, viruses, microbes and toxins.  It is designed to differentiate the cells that make up your body and eliminate the ones that are foreign.   Your body uses an army of white blood cells to defend itself.   Macrophages, a type of white blood cell found in almost all cells of the body, are constantly patrolling your body, looking to destroy any germs as soon as they enter. These cells are considered your ‘natural’ or inborn immunity. However, if an infection begins to take hold, your body fights back with the more powerful, specialized T- and B-cells. These cells give you acquired immunity because they remember the germs that attacked you in the past, so that same germ can never make you as ill again.  Nourishing your immune system is very important for your overall health.

Foods to Boost Immunity

  1. Improve Your Gut Health:  Your gut is an important line of defense against foreign invaders.  It fights any food born bacteria or parasites.  Adding fermented foods and beverages like kombucha, kefir, yogurt, sauerkraut and fermented vegetables to your diet will improve your gut health.  Consider taking a daily probiotic, especially one containing lactobacillus reuteri which helps stimulate the white blood cells.
  2. Eat mushrooms:  Certain types of mushrooms such as emoki, reishi, shitake or oyster contain polysaccharides which help activate the immune system.  Each mushroom species has a unique arsenal of anti-infective and immunomodulating agents so consuming a variety of mushrooms is important.  Mushrooms have been studied for their cancer fighting abilities and are known to be antiviral, anti-inflammatory, antiparasitic, and anti-tumor.
  3. Take care of your liver:  Your liver is your body’s main detoxification agent.  Ensure its health by eating cruciferous vegetables like kale, cabbage and broccoli. Asparagus, green tea, beets and leafy greens have also been found to promote liver health. Drinking a cup of dandelion tea will further support the liver.  Limiting exposure to toxic chemicals and alcohol will minimize the stress on your liver, ensuring its optimal functioning.
  4. Eat Oats and Barley:  One serving a day of oats and/or barley can be a boost to your immune system and is even thought to help with wound healing.  Beta-glucan, a fiber found in oats and barley, is anti-microbial and an anti-oxidant.
  5. Add ginger to your diet:  Ginger has traditionally been used to help treat nausea and vomiting.  In Traditional Chinese Medicine, it is considered a warming spice which can contribute to sweating.  German researchers have found a substance in sweat that provides protection against invading microorganisms, including bacteria such as E. coli and Staphylococcus aureus (a common cause of skin infections), and fungi, including Candida albicans. Gingerols, the main active components in ginger, has been found to inhibit the growth of human colorectal cancer cells and to kill ovarian cancer cells.  Ginger tea may also be used to clear nose and throat congestion.
  6. Add garlic and onions to your food:  Both garlic and onions are members of the allium family of plants.  They contain allicin which has been shown to fight bacteria and infections.  Studies show that adding these plants to your diet decreases your likelihood of catching a cold.  Both garlic and onions are considered warming, pungent foods in Traditional Chinese Medicine.  Pungent foods promote circulation of energy and blood, sending energy out and up.  They stimulate digestion and help break down mucus.  Warming foods heat us up from the inside out.
  7. Add shellfish to your diet:  Oysters, lobster, crabs and clams are rich sources of selenium.  Selenium has been shown to help white blood cells make cytokines, proteins that can help clear the flu.  Two servings a week are recommended.  Also, eating just 1-2 Brazil Nuts a day is enough to meet your selenium requirements.
  8. Enjoy chicken soup:  Chicken soup blocks the migration of inflammatory white cells from accumulating in the bronchial tubes.  When chicken is cooked, it releases cysteine, an amino acid that chemically resembles actylcysteine, a bronchitis drug.  Also, the garlic, onions and spices help boost immunity.  The soup adds hydration to the body and the salt, steam and heat from the soup can help thin mucus, making it easier to expel.  It can also soothe irritated passageways in your nose and throat.
  9. Drink green and black tea:  Researchers believe tea’s benefits come from its high content of polyphenols and phytochemicals.  Not only will a warm cup of tea bring warmth into the body, it can help regulate blood sugar, aid in weight loss, fights cancer and may potentially prevent the onset or slow the progression of dementia.
  10. Eat Berries:  Berries are rich in Vitamin C and bioflavonoids, phytochemicals found in fruits and vegetables that may work as antioxidants and prevent injury to cells.  Eat a variety of different colored berries because their differences of colors signal the various immune boosting chemicals within. Blueberries, with their deep, rich blue color, are considered especially potent for boosting the immune system.

Supplements to Boost Immunity

  1. Zinc:  Zinc is known to play a key role in the immune system.  Research shows that zinc affects multiple aspects of the immune system, from the barrier of the skin to gene regulation within lymphocytes. Zinc can also function as an anti-oxidant and it helps form white blood cells.  Good sources of zinc include beef, oysters, pork, poultry, yogurt, milk, sunflower and pumpkin seeds.  Aim for 8-11 mg/day.  Adults can take up to 40 mg/day from both food and supplements to fight colds but to minimize irritation to the stomach, take zinc with food. For the common cold, zinc lozenges should be started within 24 hours of the onset of cold symptoms. Continue taking the zinc lozenges every two to three hours until the symptoms are alleviated.  Zinc may interact with some medicines such as birth control pills and some antibiotics so check with your health care provider.
  2. Vitamin D:  A Vitamin D deficiency has been associated with increased autoimmunity as well as an increased susceptibility to infection.  Vitamin D seems to be important for activating the t-cells of the immune system.  Many people, particularly in northern climates or in the winter are suspected to have a Vitamin D deficiency.  A simple blood test by your doctor can determine your vitamin level.  It is difficult to reach adequate levels of Vitamin D with food alone so supplementation with Vitamin D3 may be necessary.  Food sources of Vitamin D include cod liver oil, salmon, sardines, milk, tuna and eggs.
  3. Vitamin A:  Vitamin A is important for maintaining healthy skin.  Skin needs to be healthy to repel all the pathogens and bacteria it comes in contact with.  Vitamin A also helps maintain mucosal surfaces by keeping your mucous membranes and skin properly nourished to function as a barrier against harmful viruses and bacteria.  Vitamin A deficiency is associated with increased response to common gastrointestinal and lung infections and poor responses to vaccines.  There is also evidence that in addition to its regulatory role, Vitamin A may help to stimulate the pro-inflammatory immune response to overcome infection.  Beta carotene, the precursor of Vitamin A, may be found in orange vegetables like sweet potatoes, carrots, squash, pumpkin and cantaloupe.  Men should get 3000 IU a day and women 2300 IU a day of vitamin A.
  4. Vitamin C:  The jury is still out on Vitamin C’s impact on the immune system. Many studies have looked at Vitamin C in general; unfortunately, many of them were not well designed. However, it is thought Vitamin C may work in conjunction with other micronutrients rather than providing benefits alone.  Vitamin C is considered a powerful antioxidant.  Meta-analysis of Vitamin C studies has shown the prophylactic intake of Vitamin C may slightly reduce the duration of the illness in healthy persons but does not affect its incidence and severity.  The recommended daily amount for men is 90 mg/day and woman require 75 mg/day.  If you smoke, add 35 mg a day to these amounts.
  5. Oregano essential oil: is an anti-bacterial and anti-inflammatory oil that strengthens the immune system. It can be diluted in water and drank to combat a sore throat or added to a vaporizer and inhaled to break up mucus. It’s typically used for a short period of time (7-10 days or so) to fight illness.  Not recommended during pregnancy, for infants and children or for people with high blood pressure.
  6. Elderberries: are rich in flavonoids and vitamins A, B, and C, making them an important support for a healthy immune system.  Adults take 1 tablespoon and children take 1 teaspoon.  It can be taken daily as a preventive and for immune support. While sick, take the standard dosage every 2-3 hours until symptoms are gone.
  7. Echinacea:  Studies have shown Echinacea to help boost white blood cells and increase the activity level of macrophages, infection fighting white blood cells.  Echinacea also appears to shorten the duration of colds if given as soon as symptoms appear.  It should not be taken by people on heart or anti-fungal medication.  Also, people allergic to plants in the daisy family, may experience allergic symptoms with Echinacea.
  8. Astragalus Root:  Astragalus root has a long history as a health tonic in Traditional Chinese Medicine.  It is known to increase the white blood cell count, stimulate the growth of antibodies and create a resistance to both viruses and bacteria. This herb may be combined with other immune boosting herbs and is thought to be helpful as an adrenal gland fatigue treatment.  Drinking the tea is a beneficial way to improve your immune function in the winter. Astragalus tea is a restorative as it boosts energy levels and improves symptoms.

 

Lifestyle Changes to Boost Immunity

  1.  Get Your Sleep: Be sure to get between 7-8 hours of sleep a night.  Decreased sleep has been shown to decrease production of flu fighting antibodies.
  2. Spend time with your loved ones:  Make time for the people who matter in your life.  The more isolated you are, the more stressed you are likely to be.  Stressed people are more likely to get sick (see number 3).  A recent study found that having at least 6 connections with other people raises your ability to fight an infection by 4 times.
  3. Decrease Stress:  People who experience chronic stress have increased likelihood of acquiring illness and increased signs of inflammation in the body.  Cortisol, the stress hormone, increases inflammation, increases weight gain (especially around the belly) and suppresses the immune system.
  4.   Avoid sugar:  Eating just 75-100 grams of sugar a day curbs immune system cells that attack bacteria.  Consuming the equivalent of just two sodas reduced the ability of white blood cells to engulf bacteria by 50%, decreasing it ability to fight infection.
  5. Laugh:  Laughter has been shown to decrease stress.  It also activates protective t-cells and increases antibody production.
  6. Avoid second hand smoke:  Exposure to second hand smoke can trigger asthma and allergies, increase ear infections and increase severity of flu symptoms in children.
  7. Get exercise:  Studies show inactive people take 2 times as many sick days as active people.  It is unclear exactly how exercise helps immunity but theories speculate that exercise seems to stimulate the release of immune cells or helps flush bacteria out of the lungs through sweating and urine or the increased body temperature associated with exercise might prevent bacteria growth.    It is also a potent stress reliever which can boost immunity.  Moderate exercise seems to be best as extreme athletic training has been shown to compromise immunity.

Photo by Skanska Matupplevelser.

Boost Your Immunity with Potassium Broth

Immunity Boosting Potassium Broth

Immunity Boosting Potassium Broth

This weekend I had the pleasure of teaching an Immunity Boosting Through Food class at the amazing Herb Shoppe Pharmacy on Mississippi Ave here in Portland.  Valerie Roth, another Certified Holistic Nutritionist, and I taught 7 women how to make potassium broth, fire cider and an immunity boosting tea.  There was lots of chopping and tasting and discussion during the two hours of learning.

I was responsible for teaching the section on Potassium Broth, an amazing elixir to nourish your immune system.  Potassium broth is an easy method for increasing the potassium in your diet.  It can be used as a daily tonic to prevent cold and flus during the winter or if someone has already become sick, you can use it to nourish them back to health.  It is a great recovery drink after strenuous exercise, child birth or a bout with a stomach virus.

Potassium, calcium, magnesium, sodium and chloride are all necessary electrolytes. Potassium and sodium perform many of the same body functions, such as muscle contraction and fluid balance. However, they usually work in opposite directions. For example, sodium draws fluid out of the cells, increasing blood pressure, while potassium draws fluid into the cells, decreasing blood pressure.  These two minerals work together to balance fluid in your body.  Sodium intake can affect potassium excretion from the body, and conversely, potassium intake can affect sodium excretion. An increased intake of one mineral will result in an increased excretion of the other mineral.

Your body needs both potassium and sodium to function properly. As long as you consume adequate quantities of each mineral, your body should be able to balance them according to your needs.  Unfortunately, the Standard American Diet, with its heavy reliance on processed, over salted food, leads to potassium deficiencies for many Americans. The recommended intake of sodium is 2,300 milligrams per day, which is generally very easy to achieve with the average Western diet.   Unfortunately, this high intake of sodium can effect your bodies potassium levels.  Your body can’t make potassium, so it must be obtained from foods like greens, lentils, lima beans, prunes,  sweet potatoes, mushrooms, carrots, parsley, russet potatoes, avocados and soy beans.   Your body needs almost 5 grams of potassium a grams per day to function properly.  Along with the electrolytes sodium and calcium, potassium helps your body regulate your heart rhythm, blood pressure, water balance, digestion, nerve impulses, muscle contractions and pH balance.  A deficiency in potassium can cause muscle weakness, muscle twitching,  high blood pressure and cramping.

Ladies preparing their potassium broth.

Ladies preparing their potassium broth.

 

Potassium Broth

Ingredients

  • Peels of 6 russet potatoes
  • 4 celery stalks
  • 1/2 bunch parsley, cilantro, oregano, thyme or sage (you can choose your flavor or use a combination)
  • 2 medium carrots
  • 5 toes of garlic
  • ¼ pound of mixed mushrooms (shitake, reishi, emoki or oyster are best)
  • 1 bunch dark leafy greens (kale, collards, chard)
  • 1/4 stick of kombu
  • 8-10 c of filtered water
  • ginger root, 3 1-inch slices

Instructions

  1. Bring water to a boil in a large covered pot.
  2. While water heats up, gently wash vegetables. (Hard scrubbing removes minerals found in the vegetables' skins).
  3. Peel potatoes to a depth of 1/8 inch.
  4. Save potato bodies for other use, or discard them.
  5. Roughly chop other vegetables.
  6. When water boils, put all ingredients except potato bodies and green herbs into the water.
  7. Be sure the water covers the vegetables by at least an inch.
  8. Bring broth to a boil, with the lid on, then turn down to simmer.
  9. Cook covered for at least 30 minutes.
  10. Add parsley or other green herbs using and allow to cook another 5-10 minutes.
  11. Turn off heat.
  12. Allow to cool and then strain out vegetable solids.
  13. Store broth in canning jars in the fridge.
  14. You can freeze leftover broth for later use.
http://www.nourishedrootspdx.com/blog/boost-your-immunity-with-potassium-broth/

Potassium broth is a very versatile food.    Since so many vegetables are such a good source of potassium, there are many options and flavor profiles you can try to achieve the taste you want.  Don’t be afraid to experiment to see what tastes best for you.  Also, to create a hardy soup, you can puree the vegetable solids in the liquid instead of discarding them and then eat it as a meal.

The broth also can be used for many different purposes. I have used it to cook hot mixed grain cereal in the morning, to cook rice, beans, lentils and other grains, as a base for soups or stews and to cook vegetables.  I sometimes even drink it by itself after a hard work out for hydration. The possibilities are endless.

Enjoy-

Shared on Urban Naturale.

Cup photo by Jasleen Kaur on flickr.

Curried Red Lentil and Roasted Delicata Squash Soup

Lentil Soup Drizzled with Coconut Milk.

Lentil Soup Drizzled with Coconut Milk.

Recently, I was approached by the lovely Katie over on the amazing blog, Whole Nourishment.  She is a fellow whole foodie and wellness coach and she just happens to post super tasty recipes!  She approached a number of bloggers that focus on whole food cooking about putting together a series which highlights recipes for Cooking for One.  I was super excited to team up with all of these bloggers because we share a common philosophy about food.  I was also excited about the thought of devising a recipe for people who cook for themselves.  Usually, I am cooking for my whole family so I have four people’s tastes and desires I have to take into account.  For this recipe, I got to focus on only myself!  Yippee!

On the rare occasions when I am cooking for only myself, I see it as an opportunity to eat exactly what I want.  Sometimes, I take the easy way out and just eat a salad or buy take out but every once in awhile, I am inspired to create something that truly nourishes my body.  This recipe is one of those times.  I know a big pot of soup seems like too much for one person but I see it as a chance to be prepared.  I now have lunch or dinner for the next few days and can even freeze a few individual portions for future meals.

Delicata Squash.

Delicata Squash.

This recipe is an extension of a recipe I posted a few weeks ago.  The soup calls for Roasted Delicata Squash but butternut squash or any other fall squash would be good.  Here is the recipe for roasting the squash.  I am a huge fan of  delicata squash because it does not need to be peeled and is incredibly sweet when roasted. In fact, when it is in season, I cook it so much that my kids complain as soon as they see one in the house.  (However, that’s the beauty of this recipe, the boys didn’t even notice the squash blended into the soup!)  Since delicata squash is high in vitamins A and C  and iron and calcium, I loved knowing I had snuck all those nutrients into the boy’s bodies!

This soup is filled with amazing whole foods nourishment perfect for the up coming winter.

Red Lentils.

Red Lentils.

Red lentils are a fiber all star with 16 grams of fiber in  a one cup serving.  All this fiber helps balance blood sugar and lower cholesterol.  They are also an excellent source of folate, copper, phosphorous, manganese and iron.  Eating just one cup of lentils will provide your body with over 35% of its daily protein needs.

Ingredients.

Ingredients.

This soup also features garlic and onions, two members of the alluim family.  Both are rich in sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects. They have traditionally been used to fight colds and the flu.  Ginger has traditionally been used to combat nausea and stomach upset.  It is well known for its  antioxidant effects, an ability to inhibit the formation of inflammatory compounds, and direct anti-inflammatory effects.  One of curry powder’s main components is usually turmeric and  turmeric’s active compound, curcumin, has been shown to prevent sharp spikes in blood sugar, is anti-inflammatory and helps manage cholesterol. All of these soup ingredients are considered “warming” in Traditional Chinese Medicine, making them an excellent addition to a winter diet!

Mixed greens.

Mixed greens.

I added about a cup of mixed greens towards the end of cooking to boost the nutrition in the soup.  I used a mixture of different kales, spinach and red and green chard.  Leafy greens are full of vitamins, minerals, and disease-fighting phytochemicals. They are rich in fiber, and kale, in particular, adds a boost of calcium. They are packed with Vitamin A, Vitamin C and Vitamin E- all important for optimal health.

Finished Soup without Coconut Milk.

Finished Soup without Coconut Milk.

Curried Red Lentil and Roasted Delicata Squash Soup

Ingredients

  • 2 roasted delicata squash
  • onion
  • 4-5 cloves of garlic
  • 1- 1 1/2 tbs of curry powder (to taste)
  • 1 cup of red lentils, rinsed
  • 1-2 tbs of coconut oil
  • 1/2 inch nob of ginger, peeled and diced
  • 1/2 can coconut milk, more for drizzling
  • 1 cup of chopped mixed greens
  • 4 cups of veggie broth
  • salt and pepper to taste

Instructions

  1. Cook squash according to directions in the recipe link.
  2. Heat oil in large pot.
  3. Add onions, ginger and garlic and cook til begin to turn translucent.
  4. Add curry powder and heat til becomes fragrant.
  5. Add lentils and broth and cook until lentils become soft. (About 30 minutes.)
  6. Dice up the cooked squash.
  7. Add half of the cooked squash to the pot and set the other half aside.
  8. Blend soup with an immersion blender or in a regular blender in batches until no chunks can be seen.
  9. Now add the remainder of the squash.
  10. Add coconut milk.
  11. Add salt and pepper to taste.
  12. Add greens.
  13. Let simmer til greens are wilted and squash is heated through.
  14. Serve with a drizzle of coconut milk or plain according to your taste.
http://www.nourishedrootspdx.com/uncategorized/curried-red-lentil-and-roasted-delicata-squash-soup/

Unfortunately, I am the last blogger to post in the Cooking for One series.  I highly recommend you check out the other posts.  There are some VERY  tasty recipes.

Day
Friends
Sunday, October 5th
Katie @ Whole Nourishment ~ Green Quinoa Bowl
Monday, October 6th
Kellie @ Food to Glow ~ Grilled Shiitake Kimcheese
Tuesday, October 7th
Isadora @ She Likes Food ~ Vegetable Lasagna Roll-ups
Wednesday, October 8th
Dearna @ to her core ~ Roasted Pumpkin and Peanut Soup
Thursday, October 9th
Lynsey @ lynseylovesfood ~ Roasted Root Vegetable Calzones
Sarah @ Highgate Hill Kitchen ~ Spicy-Roasted Chickpeas, Herbed Freekeh & Moroccan Carrot Salad
Friday, October 10th
Grace @ Earthy Feast ~ Marinated Mushroom Sandwich with Sautéed Greens + Avocado + Egg
Saturday, October 11th
Teri @ Nourished Roots ~ Curried Red Lentil and Roasted Delicata Squash Soup

Enjoy all the deliciousness and remember just because you might be cooking for yourself, does not mean you don’t deserve to nourish your body with tasty, whole foods you enjoy!  YOU ARE WORTH IT!

Naturally Fermented Blueberry Ginger Soda

Super yummy blueberry soda.

Super yummy blueberry soda.

 

I have become obsessed with making fermented sodas and other drinks.  I have been making kombucha and water kefir for a while but only recently became interested in trying to make fizzy sodas for my kids.  Unfortunately, my kids have not been fans of either my kombucha or the water kefir so  I am hoping to increase their consumption of fermented foods by appealing to the soda loving part of them.  (However, if you love kombucha, go here for easy kombucha making instructions.)

Even my dog, Roxie, is interested in improving her gut health with fermented soda.

Even my dog, Roxie, is interested in improving her gut health with fermented soda.

I was interested in trying to do a wild ferment using a ginger bug  and found a great recipe for ginger bugs on The Holistic Squid.  When I first read the term ginger bug, I was a little intimidated to try to make one but it really turned out to be very easy.  The only thing about ginger bugs is they require time.  They take about one week to fully ferment so if you are in a hurry, you will need to explore a different soda making method.  (I will be posting a recipe for raspberry soda soon, which I am fermenting using champagne yeast.  It is quicker.)

Chopped ginger to start the ginger bug.

Chopped ginger to start the ginger bug.

Ginger Bug Recipe

Ingredients

  • 3 cups of water
  • 3 teaspoons of sugar
  • 3 teaspoons of chopped ginger

Instructions

  1. In a quart sized jar, mix all three of the ingredients.
  2. Cover jar and give it a shake to mix the ingredients.
  3. Place in a warm spot away from direct sunlight. (Above 72 degrees)
  4. If your house gets cold at night, you might want to use a seedling mat or heating pad to warm your bug.
  5. Everyday for a week, add 2 more teaspoons of ginger and 2 teaspoons of sugar.
  6. Shake after each addition.
  7. Towards the end of the week, you will see your liquid begin to get bubbly.
  8. Once good and fizzy it is ready to be combined with the blueberries.
http://www.nourishedrootspdx.com/blog/naturally-fermented-blueberry-ginger-soda/

Ginger bug plus blueberries.

Ginger bug plus blueberries.

Above is a picture of the ginger bug on the seventh day.  You can see the bubbles near the top of the jar.  You can also see the blueberries in the background.  I used organic frozen blueberries but fresh works just as well.

Once the bug was done, I used a recipe from Learning Herbs to make my blueberry soda.

Naturally Fermented Blueberry Ginger Soda

Ingredients

  • 6 cups of blueberries (fresh or frozen)
  • 1 1/2 cups of sugar
  • 1 cup of ginger bug
  • filtered water
  • Gallon jar and large pot

Instructions

  1. Put 1/2 gallon of filtered water in a large pot.
  2. Bring to a boil.
  3. Stir in sugar.
  4. Add your blueberries to the pot and allow the water to come back to a boil.
  5. Boil for 10 minutes.
  6. Taste to see if tastes fruity. If you want a fruitier taste, let it boil longer.
  7. Pour boiled liquid into the gallon jar and fill jar a few inches from top with more filtered water. (I put a metal knife in the jar to draw out some of the heat and keep the jar from cracking.)
  8. Allow liquid to cool completely.
  9. Strain ginger bug to remove particles of ginger.
  10. Add ginger bug.
  11. Cover with cheese cloth held down with rubber band or you can use paper coffee filters.
  12. Place jar in warm spot but not in direct sunlight.
  13. Allow to sit for at least 3 days. Stir each day 2-3 times.
  14. After 3 days, taste your liquid, if it has the right balance of sweet and tart for you, then it is ready to be bottled. (This could take up to 7 days.)
  15. You want to strain your liquid to remove all the berry solids.
  16. Place strained liquid into small, capped bottles. (I used some flip top bottles I found at Ikea and some recycled glass kombucha bottles.)
  17. Allow to sit out for another day to increase the fizziness of the soda.
  18. When it is a bubbly as you want, move it to the fridge to stop the fermentation process.
  19. When cool, enjoy!!
http://www.nourishedrootspdx.com/blog/naturally-fermented-blueberry-ginger-soda/

Blueberry soda fermenting on the counter.

Blueberry soda fermenting on the counter.

I am happy to say that even my kids like this blueberry soda.  In fact, they kept hunting for more even after it had all been consumed!  I was happy because my mission to get them to consume more ferments was accomplished.  (Read more about the importance of fermented foods here.)  The soda was fruity and fizzy but not too sweet.  It tasted very refreshing on the hot summer days.

Finished soda ready to drink.

Finished soda ready to drink.

This post was shared on Plant Based Pot LuckHomespun Oasis, Allergy Free Alaska, Urban Naturale, Real Food Forager and Live, Laugh, Rowe.

Related Posts Plugin for WordPress, Blogger...