Slippery elm bark is an herb that was originally used by Native Americans to treat symptoms associated with gastrointestinal upset, cough, and sore throats.
Fill a teapot with 12 oz. water and bring the water to a boil.
Add 2 tbsp. slippery elm bark powder to the mug.
Pour the boiling water into the mug. Allow the slippery elm bark to steep in the water for three minutes.
Stir the tea with a spoon for one minute, then allow the slippery elm bark to steep for another minute before drinking
Humans have prepared fermented foods and vegetables for many years, long before modern preservation methods like refrigeration came about. We know that fermented foods were a part of most, if not all native diets. While many cultures today still incorporate these foods into their diets regularly, in some parts of the world preparing ferments has become a lost practice.
Fermenting may seem daunting but it is actually really easy. If you are buying fermented foods regularly, you can save quite a bit of money by making them yourself. If you have yet to introduce fermented foods into your diet, what are you waiting for? Most of them taste really great (albeit a bit tangy!). There are some amazing health benefits to eating a diet rich in fermented foods:
Aids in digestion
Are loaded with beneficial enzymes, B-vitamins, omega-3 fatty acids, and probiotics
Supports your immune system
May help to curb sugar cravings
Promotes growth of healthy bacteria in the gut
Increases flavor of foods
Here are my best tips for success. Most of the recipes below go into some good detail to set you up properly as well:
Materials: glass and ceramic jars work the best. I like the classic glass Ball jars and use them for most everything I ferment. I have different sizes glasses depending on what I am fermenting. You may also want to invest in some supplies, Here are my favorite lids and weights.
Preparation: for vegetable ferments, clean your produce well of dirt and grime to ensure a successful fermentation process. Also, buy organic when possible to ensure that the produce has not come into contact with pesticides.
When to stop: leave your ferment alone for the time suggested. Trust the process and only check on the ferment if absolutely necessary – like if you see mold. This is a risk for ferments, but it is easy to spot and deal with, usually. Black and bright pink are typically mold, while white is generally ok except when it is “fuzzy”. Often times you can scrape off the mold and move on. If the mold is throughout the ferment its best to throw out and start over.
Here are my go-to, easy recipes:
Coconut Yogurt
https://minimalistbaker.com/easy-2-ingredient-coconut-yogurt/
Kimchi
https://www.thekitchn.com/how-to-make-easy-kimchi-at-home-189390
Saurkraut
https://www.ahealthybalance.net/recipes/2017/8/9/easy-saurkraut
Fermented Whole Radishes
https://www.mountainfeed.com/blogs/learn/fermented-whole-radishes
Quick Pickled Red Onion (not truly a ferment, but I love this recipe)
http://www.rickbayless.com/recipe/pickled-red-onions/
Fermented Salsa
https://wellnessmama.com/2643/fermented-salsa/
Fermented Beets with Cumin and Basil
https://thestingyvegan.com/spiralized-fermented-beets/
Fermented Pickles
Author: Stephanie Selinger
Prep time: 15 minutes
Yield: 6-8 servings
Ingredients:
1 heaping cup of your choice of blueberries or raspberries or a blend of the two
4 lemons (or 2/3 cup lemon juice)
1/4 cup of unflavored, grass fed gelatin
1-3 tablespoons raw honey or maple syrup (depends on if you want tart or slightly sweet gummies; can be omitted entirely)
Directions:
Place berries into small saucepan and heat over medium until berries pump up and liquid is bubbling (around 8 minutes).
Let the mixture cool slightly and move to blender. Add the juice of all four lemons and honey or sweetner if using.
Blend until smooth; add the gelatin and blend again.
Pour into silicone candy molds or a 9x9 baking dish and refrigerate for at least 45 minutes. Once they are set you can remove from the molds or cut up into squares. They will store in the refrigerator for up to 5 days.
