Want to Try – Caribbean Oxtail Soup

This looks delicious.

http://www.africanbites.com/caribbean-oxtail-stew/

Advertisements

Ferment Oatmeal with Miso

From the comments section here: a recipe for fermenting oatmeal using miso.

http://www.southrivermiso.com/store/pg/18-Porridge-Grain-Milk.html

South River Porridge

1 cup rolled oats
2 cups water
2 teaspoons light miso (see note below)

Cook oatmeal in the evening 5-10 min., or until water is absorbed. (Do not use salt in the cooking.) Let oatmeal cool down to body temperature and then stir miso thoroughly into the warm cereal. Cover and let sit overnight at room temperature (about 70°). Reheat in the morning (without boiling) and serve.

Without imparting a noticeable taste of its own, the enzymatic power of the miso will liquefy the cereal, unlocking its essential nutrition, creating a wholesome sweet taste as it ferments overnight.

Other whole, rolled, cracked, or ground, cereal grains may be used, although cooking times will vary as necessary. Many pre-industrialized peoples fermented their grains to gain the most energy and nutritional strength from them.

Note: For this recipe it is necessary to use an unpasteurized light miso, rich in amylase enzymes. Choose South River Chick Pea, Sweet Tasting Brown Rice, Azuki Bean, or Sweet White Miso.

Creamy Oat Milk

Follow the same recipe above using 3 cups of water to 1 cup rolled oats. In the morning use a blender to transform the liquid porridge into a smooth milk. Strain if desired, heat and serve. Delicious with a touch of ginger!

Brown Rice

Brown rice confuses me. On the one hand, may sources say to do what I did with the millet, which is a 7-hour soak in warm water with 2 tbsp of something acidic.

On the other hand, the best method is supposed to be the one where you reserve a portion of the soaking liquid each time, and use it for soaking the next time. After several iterations, the phytates are nearly gone.

The original source is here. The comments section had very useful information.

http://wholehealthsource.blogspot.com/2009/04/new-way-to-soak-brown-rice.html

The blog source quoting it is here.

http://www.kitchenstewardship.com/2010/04/01/phytic-acid-in-rice-reduced-96-with-accelerated-fermentation/

Here is a slightly different method that involves using a quart of reserved water, and whey. It sounds like a hassle, but the author describes the difference in taste in the brown rice, which to me is one reason to make it worth trying.

http://thenourishingcook.com/soaked-brown-rice/

According to the comments section of the first link, whey doesn’t contain any phytase, so it’s not directly responsible for breaking down the phytates. But the acidic medium does help.

Finally, here is info on germinating and sprouting brown rice.

http://www.kitchenstewardship.com/2010/03/31/germinated-brown-rice-has-the-u-n-finally-heard-nourishing-traditions-wisdom/

Vegetarian Research

I need to track down citations for this, but my very specific reasons for avoiding feeding Nora a strictly vegetarian diet boils down to the fact that we as individuals metabolize food differently and not everyone is equally efficient at the following conversions:

  • Carotenes to Retinol (Vitamin A)
  • ALA to DHA and EPA (Omega-3s)
  • Vitamin K1 to Vitamin K2

As far as I can tell, Jeremy and I did fine on a vegetarian diet. We certainly ate plenty of veggies containing carotenes and Vitamin K1.

I’d like to find studies comparing vegetarian and vegan kids with omnivorous kids, but I’d expect that to be clouded by various other factors, namely unhealthy diets in all camps. I don’t doubt that vegetarian kids might be healthier than kids that don’t eat any vegetables, but to me, that’s not saying much.

Also, I can’t imagine that I’d find a study that tackles bone and eye health or answers the question, are optimally fed vegetarian kids more likely to need glasses and braces than optimally fed omnivores?

Kitchen Efficiency

Right now, cooking, shopping, and meal planning is occupying not just a lot of time, but also a lot of headspace. My hope is that it won’t always be that way – otherwise, we’ll end up going back to eating too much takeout and prepared foods.

So here are some kitchen efficiency goals once the learning curve abates:

  • Use the new Instant Pot to make enough grains for the entire week (or half-week, perhaps) all at once. Soak them in the morning or the night before, cook them in the evening, refrigerate the rest.
  • Make large pots of legumes on a more regular basis.
  • Use the Instant Pot to make bone broth and fish stock periodically. Freeze broth cubes as needed.
  • Wash and chop veggies the night before, when we know we need to cook quickly the next day.
  • Always keep washed (and possibly chopped) fresh fruit on hand.
  • Soak and dehydrate nuts immediately after purchasing.

Refrigerator staples for Nora

  • eggs
  • yogurt
  • fruit
  • avocado (for now)

Freezer staples for Nora

  • frozen leftover meat and fish
  • frozen steamed green veggies

While it’s nice to feed Nora whatever we’re having, it’s practical to maintain a freezer stash of leftovers in order to make sure we always have something on hand that we can feed to her. The nice thing about frozen meat and fish is that we can serve ourselves meat or fish once a week, but serve Nora meat or fish every day. Frozen vegetables are good in a pinch because I suspect that Nora gets constipated without them.

I’m still a bit undecided with regard to how much grain to feed to Nora. For now, I’m not making it a priority to freeze grains for her because a) a Paleo meal or two won’t hurt her in the event that we’re out of grains, b) many of the frozen meat dishes include potatoes, bread crumbs, or starchy vegetables,  c) bread is an easy finger food and she probably gets more than she needs.

It’s not yet the season for starchy vegetables that make good grain substitutes such as squash, potatoes, and root vegetables. Once we get more of those on the table, I’ll build up a freezer stash of those.

Phytase in Grains, Legumes, and Nuts

I downplayed the Cure Tooth Decay website earlier because it contains anti-vaxxer commentary, but this article on phytase looks good because it provides references. I plan on investigating these references later. This is important in part because I’m getting the impression that simply soaking oatmeal as I’ve been doing is a waste of time as far as phytase is concerned.

http://www.curetoothdecay.com/Tooth_Decay/whole_grains_cause_tooth_decay.htm

At a glance, I can tell that the section on oatmeal is more-or-less lifted straight from the WAPF website.

http://www.westonaprice.org/health-topics/living-with-phytic-acid/