Nuts and Fermentation

SOAKING AND COOKING GRAINS To shorten cooking time, add 1/2 tsp salt per cup of grain to the boiling water. Two important things not to skip: when soaking, add 1 tbsp yogurt or milk whey, or a probiotic capsule, to the water and stir the soaking bowl, keeping it warm. This lets probiotic bacteria pre-break down the plant proteins and ease digestion. The two other methods to neutralize phytic acid, pre-digest proteins and boost enzymes are sprouting and sourdough! When buying bread, choose sourdough, as it is far easier to digest. For homemade sprouts, see the guidance in Chapter 4 "Base Recipes."

TABLE – GRAIN | SOAKING TIME | WATER/BROTH TO COOK | COOKING TIME WITHOUT SOAKING | COOKING TIME AFTER SOAKING:

• amaranth | 8 h | 2 cups | 20 min | 10-15 min
• buckwheat | 8 h | 2 cups | 20 min | 5-10 min
• quinoa | 8 h | 1 3/4 cups | 15-20 min | 10-12 min
• oats | 6 h | 2 cups | 10-15 min | 5 min
• rice, white | 6 h | 2-2 1/2 cups | 20-30 min | 15-20 min
• rice, brown | 9 h | 2 cups | 30-50 min | 20-30 min
• rice, red | 9 h | 2 cups | 35-45 min | 25-30 min
• rice, black | 9 h | 2 cups | 40-50 min | 30-35 min
• rice, wild | 9 h | 3 cups | 45-55 min | 30-35 min
• millet | 8 h | 2 1/2 cups | 20-30 min | 15-20 min
• spelt | 7 h | 3 1/2 cups | 25-35 min | 20-25 min

FERMENTATION TABLE – CULTURE | SOAKING TIME | FERMENTATION TIME | HOW TO CONSUME: NUTS:

• almonds | 12 h | 1-2 days | raw
• cashews | 6-8 h | 2-3 days | raw or dried
• walnuts | 6-8 h | 2-3 days | raw SEEDS:
• sesame | 8 h | 1-2 days | raw
• pumpkin seeds | 8 h | 2-3 days | raw
• sunflower seeds | 6-8 h | 2-3 days | raw LEGUMES:
• peas | 8 h | 2-3 days | lightly steamed
• chickpeas | 12-24 h | 3-4 days | ground into hummus or lightly boiled
• lentils | 8 h | 2-4 days | lightly steamed
• beans | 8-24 h | 3-6 days | boiled

GHEE (preparation) To make ghee you need quality unsalted cow butter, ideally from pasture-raised animals, as it is richer in nutrients and higher in fat and lower in protein (casein) than industrial butter. Heat the butter over low heat in a heavy-bottomed pot. As it boils a foam forms which you can carefully skim off without stirring. At first the melted butter is thick, bright yellow and opaque. After 10-20 minutes of simmering (depending on quantity) the liquid turns a rich amber color with an aroma of freshly baked croissants, becomes clear, and a flaky sediment (the burnt milk protein casein) settles at the bottom. This sediment is the dairy component that hinders digestion and causes allergies and inflammation. This moment is crucial: if not removed from heat in time, the butter burns and turns bitter. Strain the finished ghee through double cheesecloth so the sediment stays behind. Pour the strained fat into clean jars and use for cooking or spreading on bread. Store in the fridge (where it solidifies) or at room temperature (where it stays semi-liquid).

LACTO-FERMENTED VEGETABLES Our health is rooted in the gut, whose health depends on a balanced flora where probiotics prevail over pathogens. Everyday agents (polluted air/water, industrial food, medications especially antibiotics, and stress) suppress probiotics and let pathogens overgrow, causing frequent illness and digestive discomfort. The best way to care for gut flora is to eat probiotic foods daily: yogurt, kefir, miso, sourdough bread and lacto-fermented vegetables. These are simply raw pickles preserved in brine without cooking; the classic local example is sauerkraut. How does lacto-fermentation work? All foods host bacteria. Some develop with oxygen contact and spoil food; these do not tolerate salt. So when vegetables are submerged in brine, in the first phase salt destroys harmful and pathogenic bacteria. Meanwhile the "good" bacteria - strains of probiotic Lactobacillus that love salt - multiply in the brine. As a result pathogens are destroyed, beneficial bacteria multiply greatly, and vegetables are preserved. Lacto-fermentation breaks down the fibrous cellulose and activates and increases vitamins and enzymes, making everything easier to absorb. It is very easy at home. Good for fermenting: carrots, broccoli, cauliflower, gherkins, zucchini, onion, garlic, beetroot, cabbage and more - alone or combined. Steps: • Wash, clean and cut the vegetables into the desired shape. • Pack into clean glass jars, optionally adding spices - black pepper, bay leaf, dill seeds, etc. • Make a brine (1 tbsp salt per liter of water). You may warm the water to dissolve the salt, but always let it cool before pouring over the vegetables. • Always use spring or filtered water - chlorine in tap water hinders fermentation. • After adding the brine, cap the jars or cover with a linen cloth/cheesecloth and leave in a warm place for 5-8 days. • From day four you may start tasting - the brine should become pleasantly sour-salty and the vegetables softer but crisp. • Use a wooden or plastic spoon for tasting/stirring - probiotics dislike metal! • When the taste suits you, seal the jar tightly and store cold in the fridge to stop fermentation. Keeps from several weeks to 2-3 months. • If a light flaky film forms on the brine surface, carefully skim it off and discard. • If the taste turns unpleasant or bitter, discard the whole batch. Make it a habit to add 1-2 tbsp fermented vegetables to every main meal. Do not neglect the brine either - a sour-salty tonic you can sip before meals. At www.magipashova.com you'll find guidance for lacto-fermented beetroot juice (beet kvass) and Korean fermented cabbage - kimchi.

BONE BROTH In the past people used everything from the animal - bones, joints, skull - and their soups were rich in collagen, a valuable anti-inflammatory and anti-stress protein that aids repair of cells, tissue and cartilage, skin elasticity, immunity and stomach acid synthesis. For pregnant women and small children, collagen and the amino acid glycine are crucial for bone, cartilage and teeth development. Bone broth is made from bones, joints and cartilage simmered slowly to extract minerals, collagen and fat-soluble vitamins. Use fish, chicken or marrow bones from larger animals - veal, beef, lamb. If the bones are raw, you may roast them with a little seasoning for 20-30 minutes in a moderate oven. Place the bones in a deep pot and cover fully with water. Add 1 tbsp natural apple cider vinegar per liter of water and let stand 1 hour (the acid helps calcium and magnesium leach into the broth). Heat to boiling point but do not boil, then lower to the lowest setting and simmer 12 to 48 hours. For flavor add 2-3 bay leaves, 4-5 black peppercorns, 3-4 allspice berries, a sprig of oregano, celery, a few carrots, an onion and a few garlic cloves. Time varies: 10-12 h for fish, 20-24 h for chicken, 40-48 h for larger animals. Strain through cheesecloth and pour hot into jars so they vacuum-seal - keeps in the fridge for several months. It gels when chilled; skim the fat cap if desired. Drink it as tea with Himalayan salt, ginger, black pepper and lemon juice, or use for soups, sauces and stews. Alternatively make it in a slow cooker on low.

NUT MILK Most people stop synthesizing lactase after childhood and fresh milk can cause intolerance. Excellent substitutes are plant milks - almond, hazelnut, coconut, rice, etc. For homemade nut milk you only need nuts of choice, water, a blender and cheesecloth. Soak and rinse the nuts first (almonds may be peeled). Blend 1 cup soaked nuts with 3 cups filtered water and a pinch of salt. Optionally add 1 tsp vanilla or cinnamon, and for sweetness 1-2 pitted dates. Blend on high about 60 seconds until the liquid turns milky white. Strain through cheesecloth to keep the pulp (which you can dry into nut flour). Store in the fridge and use within 2-3 days.

SPROUTS Sprouting greatly increases the enzyme content of grains, nuts, seeds and legumes, removes antinutrients and boosts digestibility. I use the jar method. Choose organic cultures. Most sprouts are eaten raw, but legume sprouts need brief heat treatment. You need a wide-mouth jar, a piece of cheesecloth, a rubber band and filtered water: • Prepare the amount to sprout (usually about 1 cup) and wash well in a colander under running water. • Put in the jar, cover with clean filtered water, cover with cheesecloth and soak 8-12 hours or overnight. • Pour off the water and rinse several times. Put the cheesecloth back over the mouth, secure with the band and tilt the jar at 45° in a bowl or on a dish rack so all residual water drains. • Store in the dark or cover with a kitchen towel. Repeat rinsing and draining 2-3 times a day. • When the sprouts are ready, seal the jar tightly and refrigerate. • Very important: the last rinse and drain must be at least 8 hours before refrigerating, otherwise the sprouts go moldy!

SPROUTING TABLE – CULTURE | SOAKING TIME | SPROUTING TIME | HOW TO CONSUME: GRAINS:

• amaranth | 8 h | 2-3 days | raw or steamed
• buckwheat | 6 h | 2-3 days | raw, steamed, or dried and milled into flour
• millet | 6-10 h | 1-3 days | raw or steamed
• quinoa | 4 h | 1-4 days | raw or steamed
• spelt | 6-8 h | 2-3 days | raw, boiled, or dried and milled into flour
• wild rice | 2-3 days | 2-3 days | raw or steamed