Vol. 3, Issue 59, July 29, 2009

From the Desk of the Diva

I'm back from Ireland and it was BEAUTIFUL! You can read a bit about my adventures on the blog, and if you'd like to check out the pictures, then just add yourself as my friend on Facebook and you'll see me smooching in shamrocks, as promised!

International Green Smoothie Day is loading up with sponsors and if you'd like the chance to win a 9-tray Excalibur dehydrator or 3.5 horse power megablender from Blendtec, then you definitely want to make sure you're signed up for our Green Smoothie Challenge happening on August 15th. More contest rules will be coming on our Green Smoothie Blog!

In keeping with the green theme, we have a great article by Joanna Stevens on calcium this week! Michelle Rankin dishes up another dose of wit and wisdom in her fermented kitchen with this week's article on how to make coconut kefir! I hope you enjoy this issue of Health and High Heels and may your week-end be a frisky one!

Love in blue bells,

Tera

In this week's issue:

Recipe of the Week: Joanna's Crammed With Calcium Chia Pudding

Feature Article: Are You Getting Enough Calcium on Raw Food? by Joanna Steven

Feature Article: How to Make Coconut Kefir by Michelle Rankin

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Crammed With Calcium: Recipes for Raw Foodists

These recipes come to us care of Joanna Steven, who contributed this week's article on calcium and last week's articles and recipes on iron!

Mixed Vegetable Salad with Sea Weed

This salad can be kept at room temperature for a while without a problem. I often make it if I have to eat outside the house and know I won't have access to healthy food. This salad contains about 25% of our calcium requirement, and is also exceptionally high in iron (50% of the RDA), phosphorus (20%) and potassium (30%).

Ingredients:
− ½ cup finely chopped kale
− 3 large lettuce leaves, shredded
− 1/2 a ripe avocado, cubed
− 1 small tomato, diced
− 3 small portobello mushrooms, sliced
− 1/3 cup dulse
− 2 T finely chopped kelp
− 1 T hemp seeds

Directions:
Mix everything together, and keep at room temperature for about an hour to let the seaweeds soften a little. You can mix in the dressing right away (before waiting), or just before eating. Mixing it later will ensure the lettuce stays crisp. You can add in anything else you like, such as carrot sticks, cubed cucumber, etc for added nutrients and variety.

This recipe provides 30% of the FDA's protein and iron requirement, as well as more than 300% of our daily vitamin C requirement, thus enhancing our body's ability to absorb iron. It also provides 25% of our folate requirement, an important nutrient during pregnancy.

Chia Pudding (2 Different Kinds)

Chia puddings can be made in a variety of way. Here are a few combination that have been proved to be popular by many:

Sesame chia pudding:
The combination of chia and sesame seeds makes this pudding extremely calcium-rich. This recipe is adapted from the one (http://www.tonyakay.com/phpbb3/viewtopic.php?f=5&t=1875) Tonya Kay was served while giving a talk on raw foods in Dallas. Chia pudding has since become one of her staple foods, and this particular version fulfills nearly 50% of our calcium requirement.

Ingredients:
− ¼ cup sesame seeds, ground
− 1 cup water
− 2-4 T honey, more or less to taste
− 2 teaspoons vanilla extract
− 1 teaspoon cinnamon
− 3 T Chia Seeds

Directions:
Combine ground sesame seeds, water, sweetener, vanilla and cinnamon in a blender and blend well. Pour the contents of the blender into a strainer over a bowl. Add the chia seeds and stir. Put the mix in the fridge and take it out to stir every 10 minutes or so until the chia seeds have finished releasing their yummy gooey goodness. It shouldn’t take longer than 1/2 an hour to be fully ready to eat.

For more calcium-crammed recipes, visit the blog!

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Are Your Getting Enough Calcium on the Raw Diet?

by Joanna Stevens

Many people still believe dairy to be one of the best sources of calcium available. While it is true that dairy products are somewhat calcium-rich, one should keep in mind that they are also rich in animal protein. Because animal protein has an acidifying effect on our organism, calcium has to be leached out of our bones to restore the optimal pH balance.

Even according to the National Dairy Council, “Individuals who consume a low-protein diet, such as some vegetarians, may require less calcium than omnivores or individuals who consume a higher protein diet.”

As a result, dairy products may provide our bodies with calcium, but they also take some away in the process. While the effect is small, there are healthier and more efficient ways of getting enough calcium; many plant foods are alkalizing and filled with many nutrients besides being calcium-rich, low in saturated fat, and devoid of cholesterol.

A similar calcium-leaching process may also happen during pregnancy. The developing fetus needs calcium for proper development, and if the mother's diet does not contain enough to meet its needs, it will end up being taken from her bones. Unlike other nutrients such as iron however, the calcium requirement does not increase during pregnancy. It is now estimated to be about 1,000 mg per day, but many studies have found this amount to be greatly exaggerated, especially for men. A diet rich in calcium-rich plant foods, coupled with weight bearing exercises, is likely to provide enough calcium easily.

Besides, ingesting enough calcium is only half the battle. There are many nutrients that help with its absorption, and are just as critical in a healthy person's diet. Such nutrients include vitamin D, magnesium, phosphorus and potassium.

Still, someone looking for animal-free sources of protein may be a little lost at first, but within a short amount of time, finding high calcium sources will become as easy as recognizing other foods for being high in vitamin C, iron, or other nutrients.

Some of the most calcium-rich plant foods include:

− Sesame seeds (27%/ounce)
− Chia seeds (18%/ounce)
− Almonds (7% per ounce)
− Leafy Greens (kale: 10%/cup, collards: 5%/cup)
− Seaweed (kelp: 21%/cup; dulse: 6%/cup

See this week's recipes or check out the Diva blog for more recipes including calcium-rich foods to include in your weekly menu!

Meet Your New Calcium Supplement:

Learn more here and take the 3-Day Challenge!

How To Make Coconut Kefir: A Powerful Boost to Your Bowel's Health

From Michelle Rankin's Fermented Kitchen

First, the caveat: I don’t claim to be a kefir expert but I am a big fan and I did offer to write this article so here goes. Since this is primarily a raw vegan audience, this article will focus on how to make fermented young coconut kefir and a similar probiotic drink using either a powdered kefir starter or probiotic capsules. Like all my articles, this is intended to be a very basic overview. I’m one of those people who quickly gets analysis paralysis, but if someone just spells out the basics, I will get started, then do an afternoon-wasting, in-depth research project on the topic later.

Having said that, if you do perform an internet search for ‘kefir’ and even more interestingly ‘kefir history’, you’ll learn that a whole new world exists and I believe it is one worth checking out. However, I recommend you follow these simple instructions first and make yourself a gallon of coconut kefir to power your search and ward off the analysis paralysis that will likely ensue as you ponder the many varieties of opinion you’ll encounter based on the fact that kefir likely originates from a discovery by shepherds that fresh animal milk carried in leather pouches on hot days would often ferment into this health creating, effervescent beverage. As a more interesting story, I’ll let the following history lesson taken directly from http://www.kefir.biz/history.htm set the stage for the great importance of the information you’re about to learn.

“Amongst the people of the northern slopes of the Caucasian Mountains there is a legend that Mohammed gave kefir grains to the Orthodox people and taught them how to make kefir. The 'Grains of the Prophet’ were guarded jealously since it was believed that they would lose their strength if the grains were given away and the secret of how to use them became common knowledge.

Kefir grains were regarded as part of the family's and tribe's wealth and they were passed on from generation to generation. So, for centuries the people of the northern Caucasus enjoyed this food without sharing it with anyone else they came into contact with.

Other peoples occasionally heard strange tales of this unusual beverage, which was said to have ‘magical’ properties. Marco Polo mentioned kefir in the chronicles of his travels in the East. However, kefir was forgotten outside the Caucasus for centuries until news spread of its use for the treatment of tuberculosis in sanatoria and for intestinal and stomach diseases. Russian doctors believed that kefir was beneficial for health and the first scientific studies for kefir were published at the end of the nineteenth century.”

And with that, the secret was out. Today, proponents of kefir claim that it helps with everything from cleansing the liver and endocrine system to increasing energy and calming the nerves. Donna Gates, author of the Body Ecology Diet reports that it helps with food cravings as it nourishes and balances the body. It is used for sleep disorders, ADHD, and depression. In addition to its antifungal properties, it is also antibiotic in nature. And for all these reasons and more, there is a large constituency using kefir in healing from Autism.

Concerning candida and kefir, from http://www.seedsofhealth.co.uk, I found the following quick overview:

“You might find it odd that a drink containing yeasts would be good for treating candidiasis but it has been helpful to many people, both by restoring a better balance to the gut flora and because some elements of the microflora will kill off Candida Albicans. Not all yeasts are harmful.”

Thanks to Donna Gates of the Body Ecology Diet, raw vegans too have access to this elixir of health by substituting the water of young green coconuts for the traditional dairy.

Unless you can find the small transparent water kefir grains, also called sugary kefir grains, regular large white dairy grains don’t generally transfer well from an animal based source to coconut water and tend not to live very many generations. In order to know exactly what you’re fermenting with anyway, the solution is found in powdered kefir starter, available for purchase online. I buy from the Body Ecology website http://www.bodyecology.com or Wilderness Family Naturals http://www.wildernessfamilynaturals.com.

Usually, one box of powdered kefir starter can be used about 6-7 times in coconut water. After that, you might have errant bugs take over and should start over from scratch to ensure you are drinking what you intend to be drinking. While I’m on that topic, if you already take a high-powered probiotic, you can make a similar fermented drink substituting two probiotic capsules for the kefir starter. Just know that you’re not drinking the real thing and if your health doesn’t resolve like the claims made above, break down and buy the kefir starter. Your own probiotic will colonize better anyway while drinking the kefir regularly, and kefir generally colonizes your intestines much better than a probiotic alone.

Oh, and one more thing to note, I have looked many times at the kefir starter in the refrigerated section of my health food store and it does not contain any kefir. How it can be labeled as kefir is beyond me but if you’re looking to buy it locally, look for fancy long words that resemble: Lactococus lactis subsp. Lactis, Lactococus lactis subsp. Cremoris, Lactococus lactis subsp. Diacetylactis, Leuconostoc mesenteroides subsp. Cremoris, Lactobacillus kefyr, Kliyveromyces marxianus var. marxainus, Saccharomyces unisporus. Phew, what a mouthful. I don’t know why many of those words look the same; I just borrowed that information from the Wilderness Family Naturals site.

Okay, moving right along to the moment you’ve all been waiting for…

How to make kefir.

Making kefir is as simple as this: warm your coconut water, dump in the starter, stir, cover and let sit on your counter for 24-48 hours.

That’s it. Too easy? In case you can’t believe it is that easy; I made a batch and took a few pictures to prove it. Here are the details for you Type A’s like me.

1. Order your kefir starter and a case of 9 young coconuts from your local Asian grocer. I pay $12.50 for mine. A case makes nearly a gallon, give or take depending on how much you drink in the process. The directions on your box of kefir say something like use 3 coconuts. That would last me through breakfast so I use a gallon and still only dump one starter packet in.

2. Open your coconuts. Now, do not do a u-tube search for this topic unless you want to crack up. Do not get out your cleaver either. That comes later. Do not, I repeat, do not cleave off the top of your coconut and waste half the juice. Instead, get a clean little screwdriver and a clean little hammer that you can dedicate to this task. You’re going to hammer one hole in the top and turn it over on a glass and poke through the bottom. You’ve created two holes and it will drain out quickly. There is an eye on the bottom, you’ll get used to finding it, and in the meanwhile, just hack away on the bottom until your screwdriver goes through, it is really pretty fun.

You’ll notice that I’m draining it into a little glass jar. I only drain one coconut into a little jar at a time, and then transfer it into my big gallon container. That way, if you get a purple one, you haven’t contaminated your whole brew. I’ll get to the details on the purple ones later. Try not to drink all the water you’re draining out and do your best to get a lot of it into your big container. Donna Gates says it’s too sweet for you in that form. I say it’s YUUUMMMMMY!

3. Put your big container into a pot of water and heat it until your coconut water gets just below 100°F. You can test it with your finger, you shouldn’t be able to really feel it as it will be the same temperature as your body. Remove it from the water so it won’t heat up anymore.

4. Dump your starter or probiotic capsules in and stir it up.

5. Cover it and let it ferment overnight. Test it in the morning with a clean spoon. It should taste tangy and tart, not sweet anymore. It will have gone from clear to a little milky. If it is still sweet, let it go another 6 hours. 24 hours is plenty in the summer where I live but if you’re cranking your air conditioner, it might take a little longer. If it is winter where you are, first, I’m sorry; second, it will probably have to go closer to 48 hours. This isn’t rocket science, you’ll know when it’s ready, just taste it.

6. Refrigerate it to slow down the process and drink it with meals and throughout the day.

Purple water: Now, your coconut water will vary from coconut to coconut. What you don’t want is a purple or pink tint to the water. If you notice that, throw it out. If you’re not sure (it can be subtle), open that coconut to check the meat. You’ll be able to notice a distinctive purple or grey tinge to the meat. There is quite a debate online about this, some people claim it is a delicious baby coconut and some people claim it is spoiling. It likely won’t kill you any more than eating a spoiled apricot will but if you’re trying to heal from your own inner spoiling ie. Candida, why risk it? I took a picture of the purple water (I told you it is subtle) and the meat of a normal coconut and the purple one side by side to try to illustrate this point. I asked the owner of the grocer about this and her exact words were, “No Michelle, we don’t eat the purple ones”. I took her word for it. She’s been eating them much longer than I have.

Opening your coconut to get the meat out. This is where you get to get out your cleaver. We use a cheap machete. My husband hacks it on each side then the top along the same line. You get the picture. Open it up and scoop out the meat. Use it in your smoothies or to make cheese by blending it up and adding a little of your fermented kefir. Let it sit out overnight the same way and enjoy when it gets tangy.

Formaldehyde. There has been considerable debate about weather or not young coconuts have been sprayed with formaldehyde for shipping. This is a rumor that has spread for years and scared many away from this healing drink. Matt Amsden recently had a bunch of different brands tested and he found that they did not contain formaldehyde. They might contain something else to preserve them but I doubt it. They spoil just like my mangos from the same region in the same amount of time. Anyway, you just can’t worry about everything. I just wanted to bring that up because if you haven’t heard it yet, you will.

Transferring to another batch. If I’m using a probiotic, I usually start over each time with two new capsules per gallon. If I’m using kefir starter, I transfer about a cup of it to a gallon and let it ferment away. No need to open a new packet until you’ve fermented six or seven batches or if the taste changes drastically.

Cost per batch: Kefir starter at both of the above links is $26.95 USD for 6 packets; each can be used 7 times so each batch costs about 65 cents plus $12.50 for coconuts. So, roughly 13 bucks for a gallon of coconut kefir elixir of health, not bad at all!

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