Sourdough Bread

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By now you know that I am a HUGE fan of traditionally Fermented Foods. I preach about their amazing health benefits, including the beneficial bacteria to balance your intestinal flora and easier digestion. Lactic acid and fermentation, not only helps to preserve food but also increases the nutrients available for our bodies.

For a long time, I have been pretty staunch advocate of the "anti-grain campaign". I still AVOID all processed grain(s). I will only use heirloom, organic and hand milled grains for any recipes that I make just as our primitive ancestors would have done traditionally. Please note, that if you are diagnosed with Celiac, you should consult with a doctor before experimenting with any gluten containing food. When you study historical statistics of the gluten intolerance population explosion,over the past 25-30 years, you will see a correlation to modern grain growers agricultural practices, chemicals used, genetic modifications and poor preparation techniques used to manufacture most grain baking flours and commercial baked goods. I have experimented with true sourdough, in moderation through the years and, I have never experienced any negative side effects---as I did with the modern breads I gave up a gazillion years ago. I enjoy this ancient and primitive food on a regular basis now. I encourage you to get back in the kitchen and bake using the starter culture from Cultures For Health. Your family will LOVE you for it!

Click here for an instructional video of "How to Make Sourdough Bread"

We’re told daily via advertisements, media and health professionals of the probiotic health benefits of Yogurt. This fermented dairy product is popular in the United States, while so many other fermented foods just haven’t caught on. Because of that, if you’re a standard American eater, your taste buds may take some time to adjust to the tang of sourdough. It is just that tang, however, that gives sourdough grain preparation all its nutritional might. Sourdough bread preparation improves nutrition by:

• pre-digesting starches, making the bread more easily digestible
• lowering insulin response/improving glucose tolerance
• protecting Vitamin B1 from the damage of the heat of baking
• breaking down gluten, which may result in a bread that gluten-sensitive people can eat
• activating phytase to hydrolyze (dissolve) the phytates, thus freeing up minerals and making them more bio available..... such as:
  • zinc
  • iron
  • magnesium
  • copper
  • phosphorus

Why Sourdough?

Because sourdough leavening works much slower than commercial yeast, the bread dough ends up sitting around longer. The lactic acid creates an ideal pH for phytase activity, which decreases phytates by 62% (compared to 38% in yeast breads). I am convinced that sourdough is THE most nutritious way to prepare grains.

Sourdough rye is the most nutritious of them all, because it has more phytase activity and thus even fewer phytates in the finished product to bind to your minerals. I just love that the traditional phrase “sourdough rye” turns out to be scientifically proven as the healthiest bread. Somehow our ancestors figured out all the good stuff without the benefit of labs!

This week, I am making Kefir Sourdough Buns for Grass Fed Beef Sliders.......I will let you know how it turns out. So, please experiment with the many recipes that are available for sourdough and let us know....share your photo's and experience.

In Health and Happiness,
Melissa
DIVA

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Fermenting with the DIVA

I have shared the MANY benefits of Kombucha in the past but had not shared my personal HOMEBREW recipe on the blog. I wanted to make this part of my upcoming video series for PDTV....However, the schedule of my video editing "expert" has shifted a bit in her new professional endeavors and we are putting that project on hold until school is out for SUMMER.....! In the meantime, with special request- I wanted to share my recipe for the magical elixir known as KOMBUCHA!

10 quarts of filtered water (chlorine will kill the SCOBY)
12 quart sized black tea bags (I use Red Diamond)
3 cups white sugar
*This will make 2 1/2 gallons
Glass Container or Fermentation Crock
Muslin Cloth or Thin Towel (Cover)
Rubber Band (Large) to secure cover
1 SCOBY w/1-2 cups of starter Kombucha

Brew tea bags for a minimum of 10 minutes to insure you have released adequate tannins. While tea is hot, dissolve sugar. After brewing and mixing, allow to cool down to 80 degrees farenheit. Transfer to fermentation container and add your SCOBY with starter Kombucha. Gently place SCOBY on top surface. Cover your container with cloth and secure with rubber band. Move to warm spot in kitchen with adequate ventilation but NO direct sunlight. After 7 days, you may ladle a test serving into a glass, it should be slightly fizzy and sweet. If it is too sweet, let it go a few more days. SCOBY should be at least 1/4 inch thick. When it has become tangy and not too sweet (sugars are being consumed), bottle into grolsch style bottles with rubber seal (available online or in home brew stores around the US). Leave the newly bottled tea in a warm area with no direct sunlight for 3-5 days NOTE: This is when you would add special flavors also BUT, I suggest making several batches unflavored until you get the base flavor established. Now you can refrigerate and enjoy. If you are not chilling your bottles, you may need to "burp" them every few days to avoid building up too march carbonation. You now will have the "mother" SCOBY and a baby "SCOBY" for two batches, or to share with a friend or compost.

If you have any questions....please do not hesitate to ask away (below) I want you all to enjoy this awesome drink as much as I do....NOW for the secret recipe for my famous~ Lavender/Hibiscus Kombucha- well, that one is TOP SECRET, haha! Go on....create your own wild and exciting flavor combinations and share your photo's and ideas with us Diva's. Make it a GREAT one Ya'll!

* EZ  bottles that are shown above can be purchased from my Amazon Store link.

*If you do not have any Kombucha brewing friends to share a SCOBY with you. Please visit my Cultures for Health link on the right hand side of the page. They can ship a SCOBY straight to your door.

What I am reading tonight....

Just checking in to share a wonderful book that I am reading tonight ~"The Dirty Life"! I will share a review when I am done. Off to warm up the kettle and curl up with my book and some Vitamin ZZzzzzz... Good Night Ya'll

NEW Chapters

I am in an exciting time right now as we begin packing up our home in the burbs, for our new adventure……the move to our farm! Three Goat Farm, that is. Also known, as “3GF”. As we move from winter to spring in Texas, we have been spending  EVERY weekend at the farm. More dreaming than working BUT that is part of the process, right? There will be plenty of work in the future….that I have been guaranteed.It has become more and more difficult to leave each Sunday evening, to make that drive home. I would live in a one room cabin- IF I could just move today!  I lust over the idea of digging in the dirt, sweat on my face, tending to animals, gardens and even bees. I realize that is not everyone’s cup of tea—but it is MY dream come true!

 We have our first two dairy goats,” Bella and Baby”. They are two of the most gorgeous little Nubians you have ever met. A few of you have met Bella, while she was being bottle fed in the burbs with me- and whom, I hushed to sleep every night for 12 weeks (she is quite the DIVA goat). She has a sister now and they live in a temporary goat garage apartment at the farm with my mother in law. Some day they will provide us with some delicious milk for making healthy kefir, yogurt and cheese.  I will have some instensive  goat farming/milking school this summer when my mother in law and I help a local dairy goat farmer by herd sitting for a week (I already see a Lucy and Ethel episode in my head-can’t you?).

We have begun selection of our fruit trees for the orchard….figs and pomegranates are going in first. Then we have pears, peaches, citrus and I can’t forget ALL the berry bushes. And obviously, with fruit trees, that need pollination, we MUST have BEE’s. Remember, my name(Melissa) means honey bee~ Bee’s were a must!  So, us THREE GOATS (me, hubby and mother in law—all Capricorns!) have taken our first bee keeping workshop intensive with Jennifer Jo Scott, Houston’s very own “BeeWrangler”. It was a great day of hands on with the hives. I harvested some propolis which I have already crafted into a medicinal tincture (took some today for an onset of allergy symptoms).

The weekends we have spent in the small town, where our little 10 acre homestead sits, have been a little glimpse of our future life. I am giddy by the prospect. The people are so genuine and relaxed. We were invited to another neighbor’s house warming last weekend. While, walking outside to meet their cows, horses, goats and chickens, I started a conversation with a beautiful lady who also has homestead dreams in her heart. She told me stories of building her very own chicken coops(I was inspired), and her dream of goats also. After chatting a few minutes and my mentioning that we had a problem of removing rusted out scrap metal, tanks, large appliances, tires, etc…(“JUNK”) that someone had dumped in a ravine on our property. She said to give her and husband a call- they would head over with their boots and gloves and help us drag it all out and haul it off…..I stood there in disbelief. Who does that? Who offers to help a stranger with that kind of work? I have tears in my eyes thinking of that kind of genuine, authentic kindness. I think I am going to enjoy EVERY moment and EVERY person in my future. This is what community is supposed to be. Not some rat race of keeping up with all the STUFF your fellow neighbor has (cars, houses, clothing, money). Okay, I will not go off on that soapbox …..that one can evoke a lot of emotion from me.

Yesterday, Hubby drove to the small town of Iola, Texas to attend “Clover Day”. A workshop hosted to educate farmers on how to rotationally pasture raise animals (multi-species) and be as Joel Salatin( Hubby’s HERO) says…”grass farmers”! We are laying the foundation to have our own chickens, cows, pigs and what ever else we have room for, haha!

I must get back to my goat cheese making project, bottling my kombucha, starting my sourdough for the family. Then on to turning my compost, worm bed and tending to my tomatoes. If I have time left, I may whip up an apron for my Farm Girl Sister Swap in my new Mary Jane’s Farm community. May all of YOUR dreams come true TOO!

In health, happiness, dirt and sunshine,

HUGS~M

Questions.......?

There are some awesome changes brewing, behind the scenes at Primitive Diva. I will be launching a series of PDTV videos in my new NOURISH your Mind Body and Soul program. Each episode will be filmed around a viewer question, cooking demonstration, workout and a healthy mind body soul lifestyle tip. We have some special guests scheduled and will take the show on the road to visit some of our favorite places, spaces and faces. I need your help.....please email ANY questions that you would like to see covered in our "Dishing with Diva" segments. Please email your questions to theprimitivediva@gmail.com I hope you enjoy the exciting changes.

In Health and Happiness,
Melissa

Beet Beautiful Salad

6 organic beets (cut into chunks)

4 tbsp ginger (freshly grated)

2 tbsp ghee

2 tbsp maple syrup

2 tsp cinnamon

Handful walnuts, pumpkin seeds, sunflower seeds (pre soaked)

4-6 oz fresh Chevre Goat Cheese

Baby Spinach (4-6 cups)

Preheat oven to 425f.Wrap all ingredients (except for the nuts and maple syrup) in parchment paper and tightly secure into a pouch. Bake for 45 minutes and unwrap and leave under the

broiler on low (make sure the oven rack is mid way or on the lower part of the oven)for an additional 10 minutes. Serve over Baby Spinach, top with nut mixture and drizzle maple syrup onto each salad (Makes 2 Salads) 

I have always loved beet and goat cheese salad but I was intrigued to try this eastern inspired recipe. I enjoy exploring how eastern philosophy can translate our nutrients into healing therapies. For example, beets actually increase bile flow, which is needed, since bile helps carry and move toxins out of the body. If they’re not, then we end up feeling toxic and irritable. According to eastern philosophy, beets help increase liver energy.The beets deep red pigment (color) known as beta cyanin is a powerful cancer fighting agent.Beet fiber has a favorable effect on bowel function too. Ginger and Cinnamon have expansive qualities that help move suppressed energy and increase circulation.Ginger and Cinnamon are not only warming and comforting to the soul, but they can boost brain function from an aromatherapy perspective. Whether it’s about their expansive qualities or because they help move blood within the system, it does wonders for creating a super mental strength. So, Diva's--let food be thy medicine and enjoy this powerful nutrient dense recipe

Get your Diva Spring GLOW with these seven foods

The sun is shining, the birds are singing and, at least here in Texas, every color of wild flower is in full bloom. Spring is in full swing! And with summer just around the corner it’s time to start thinking about the beautiful array of fruits and vegetables available to us this time of year. The following is a list of seven summer foods will help you get your skin glowing, strengthen your immunity and help keep you energized for some wonderful barefoot fun in the warmer temps.

Arugula

Arugula is a cruciferous vegetable; and like other members of that family it contains anti-cancer compounds called glucosinolates. This powerful leafy green is a natural detoxifier, aiding the body in eliminating harmful substances.
Like other greens, arugula is rich in many vitamins and minerals like vitamins A and C, folic acid, calcium, manganese, and magnesium. Arugula is also a good source of potassium, iron, zinc, riboflavin and copper. It contains phytochemicals like chlorophyll and carotenes, making it an excellent source of antioxidants.

Avocados

The heath benefits of avocados are endless. First and foremost, avocados are an excellent source of healthy fats, which the body needs for basic cellular and brain function. In addition, you need (healthy) fat to burn fat, and the monosaturated fat found in avocados make it a great food for weight loss.
The beta-sitosterol in avocados helps lower cholesterol and the large amount of folate protects the heart and minimizes chance of stroke. Avocados also contain more lutein (a powerful caratenoid) than nearly any other fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.
Research has shown that certain compounds in avocados can seek out and destroy pre-cancerous and cancerous cells in the oral cavity without harming healthy ones. Additionally, the oleic acid found in avocados has been shown to prevent breast cancer in numerous studies.
Avocados are also high in glutathione, a powerful antioxidant responsible for preventing aging, cancer and heart disease. Lastly, avocados are the fruit highest in vitamin E, which protects against many diseases and helps maintain overall health.

Berries

All berries are low in calories and pack a mean nutritious punch. Only a small amount of berries contain nearly as much vitamin C as a glass of orange juice (with not nearly the amount of sugar!) Vitamin C is important for immune system function, strong connective tissues and collagen production.
Berries are high in phytochemicals and flavanoids that can help in the prevention of cancer. Their high antioxidant content makes them a powerhouse against free-radicals and other cancer causing agents in the body. They offer powerful antimicrobial and anti-inflammatory protection as well.
They literally support the health of the entire body: balancing blood sugar, supporting cardiovascular health, strengthening blood vessels, reducing hypertension, promoting eye health and cognitive support, and protecting against all types of cancers; make sure to include a vast variety of berries into your diet this summer.

Cucumbers

Cucumbers don’t seems to receive as much press as some of the other vegetables, but this high phytonutrient food is a valuable antioxidant with anti-inflammatory and anti-cancer properties.
The high water content of cucumbers, as well as their rich supply of vitamins and minerals, make them ideal for weight loss, skin and nail health and in keeping the body hydrated. They are also a natural detoxifier making them ideal for aiding in digestion.
Cucumbers can help control blood pressure, reduce cholesterol, and can assist in curing diabetes as they contain a hormone needed by the cells of the pancreas to produce insulin.

Tomatoes

Tomatoes are an excellent source of vitamins A, C and E as well as beta-carotene and manganese. They are also very high in numerous antioxidants and tout cardiovascular support, bone health and anti-cancer properties among their list of health benefits.
Tomatoes can help control blood sugar levels, prevent strokes and heart attacks and can help improve your vision. Their high levels of lycopene are great for skin care and the high amounts of vitamin A are great for hair health (as well as eye, skin, teeth and bone health as well.)

Watermelon

Watermelons are high in many antioxidants, including lycopene. In fact, watermelons are the highest source of lycopene that you can find. Lycopene is important in reducing the risk of heart disease and prostate cancer, so eat up.
Watermelons are high in water and electrolytes and low in calories, meaning you can rehydrate and lose weight while enjoying your deliciously sweet summery snack.
Watermelons are also high in vitamins A and C which means they boost the immune system, slow down the aging process, and help in maintaining cellular health, ocular health and blood vessel health. Watermelons are also natural detoxifiers meaning they help rid the body of harmful free-radicals and other disease causing substances.

Zucchini (Summer Squash)

Zucchinis are low in calories, making them a great food for slimming down in the summer. They are also high in vitamin D, making up nearly 60% of your required daily intake. Zucchinis are also rich in vitamin A, C, K and B6, as well as numerous minerals including iron, folate, zinc, calcium, riboflavin and niacin.
Because of their nutritionally dense profile, zucchinis can help protect against and prevent heart disease, cancer, arthritis, and asthma. They’ve also been shown to assist in ocular health and promote memory.
They are high in antioxidants and anti-inflammatory compounds, and they also provide antimicrobial protection. Additionally they can help balance blood sugar and provide nutritional support for prostate health.