This post is a continuation of The Garden of Our Gut from last month. Be sure to read that post, if you haven’t had the chance, first because it will bring you up to speed to help you better “digest” this information. (pun intended)
Consistent across the board
When I am researching large amounts of information regarding overall health, I look for consistency across the board from many different resources. For example, across the board any health resource will agree on the importance of diet and exercise for improved overall individual health and wellness. Variations in philosophy and techniques come in to play, but the premise is consistent.
In terms of digestive health, bone broth is consistently suggested and encouraged and is a recipe on my website. Currently, there is a growing trend that I am finding over and over from so many different sources of the importance of probiotics in daily foods choices. Again, the post from last month gives a great foundation of resource information.
Consuming Kombucha, cultured vegetables and kefir are wonderful ways to implement a variety of probiotics into your system every day. Sources state that these living bacteria aid in overall health from everything from hormonal health from Dr. Sara Gottfried , digestive health from Donna Schwenk to the gut- brain connection from Dr. David Perlmutter
From Knowledge to Practice… Step by Step
Now the question comes into play about how to incorporate these foods and drinks into your personal diet on a daily basis. This week we build on taking kefir and making an easy anytime kefir “pudding” in a jar. It is great for a ready-made breakfast addition, but my family uses it as a quick snack though out the day. I make 3 quart sized jars at a time to keep in the refrigerator. I know I use the word “versatile” 0ften in my recipes, but again, this is another one that can be totally reworked to your own personal tastes or what you happen to have on hand.
I will give some step by step pictures here and then send you to the finished recipe. This is really so easy, it just takes your personal desire and commitment to try making it to see how truly quick and tasty it is. When you do this, it does actually become part of your personal comfort zone. That’s when health change happens.
If you need more experienced instructions, go to Donna Schwenk at cultured food life (Her video is given above).
What I want you to understand is that I am NOT an experienced expert and I am doing this. My little kefir grains are growing faster that I can keep up with. I want to encourage and cheerlead all you newbies out there that anybody can do this.
Kefir Review
Step 1:
You will need whole milk and kefir grains or kefir starter and at least 1 glass quart jar. (I do 2 every day). Fill Jar with milk leaving about an inch or two space at the top.
Step 2:
Add kefir grains and store covered for 24 hours. I place mine in my cabinet.
Step 3:
Strain kefir grains through a sieve into another jar and add fruit of choice for 2nd ferment. (I love using chunks of oranges). Back in cabinet for another day, then refrigerate for use.
So easy! The next day repeat the process all over again.
Pudding In A Jar
Okay, now you have your kefir. How do I make my kefir pudding? Again, Donna Schwenk is more experienced and her videos are easy to follow. I had to do some adapting for personal taste and amounts needed per day. I am giving a simple play by play here, but the variations are truly endless!
Step 1:
I take my kefir with oranges from the refrigerator and blend it in my Vitamix blender with 3 Tbsp. of a sweetener mixture of monk fruit and chicory root. Use the amount and type of sweetener you prefer. (By the way this is delicious as-is)
Step 2:
I pour 2 cups of this kefir mixture into a 1 quart jar.
Step 3: Add;
- Fruit of choice (examples: one ripe banana, ¼ cup blueberries…)
- 1 cup gluten free old fashioned rolled oats. Add more for a thicker pudding, reduce for more of a yogurt style. (I plan to also try buckwheat goats at some point and I will give you an update on how that goes).
- 1/8 cup black/white chia seeds and ¼ cup hemp seeds to jar and stir well. Yogurt style below on left has double the chia seeds. Adjust to taste and texture you prefer.
Step 4:
Cover and place in refrigerator overnight. The next day it is ready to eat. I like to top it off with my own favorite add in mix of unsweetened shredded coconut, pine nuts, goji berries, raw pumpkin seeds, raw sunflower seeds, and raw hemp seeds.
This is all so healthy and delicious. It can be eaten as breakfast, a snack or even dessert!
