Boost Your Immune System with Fermented Turmeric

Turmeric is getting lots of attention these days because of its potential health benefits. Not only has the curcumin component of turmeric been shown to have anti inflammatory benefits, it has been associated with the inhibition of colon, gastric, and breast and skin cancers

Can adding turmeric spice to tonight’s dinner give you all these benefits? Perhaps not. If a substance is poorly absorbed, has a high rate of metabolism, or is rapidly eliminated it is considered a substance with low bioavailabity. Curcumin fits this profile. (For more see the article “Bioavailability of Curcumin: Problems and Promises.”)

So while it won’t hurt to sprinkle powdered turmeric on your favorite dish, there may be more effective ways to integrate turmeric into your diet.

One option is to ferment this nutritional powerhouse. A study published in the International Journal of Food Science and Technology found that the bioavailability of turmeric increased in rats when it was fermented. According to the study,

“Plasma antioxidant concentration was higher in rats administered fermented turmeric beverage than other turmeric products. . . “

How can we ferment turmeric? One option is to make a “turmeric bug.” This is similar to the ginger bug used frequently for beverages like ginger soda. The process is quite simple and a great choice for those new to fermentation. Grate raw turmeric, combine with water and sugar, and place on shelf away from direct sunlight. Continue to feed the blend with more sugar and turmeric until there are signs of fermentation. Turmeric powder may be substituted for the raw turmeric.

For detailed instructions see “How to Make a Turmeric Bug.”

What can you do with your turmeric bug?

1. Turmeric Lime Soda

This is a family favorite. With a hint of turmeric flavor and a nice burst of lime this probiotic beverage is full of immune boosting punch.

For detailed instructions see Delicious Cancer-fighting Beverage: Turmeric Lime Soda.

2. Beet Kvass with Turmeric

Beet kvass is a wonderful cleansing tonic. Typically beet kvass is made with chopped beets, filtered water and salt. Whey is often used a starter. Why not substitute a turmeric bug for the whey, or add turmeric root along with the beets?

For detailed instructions see How to Make Beet Kvass.

3. Turmeric Gelatin

Once you find a turmeric beverage you enjoy, it’s simple to transform into a delectable gelatin treat. Whisk 2 cups fermented turmeric beverage (or turmeric bug) with 1.5 tablespoons Gelatin. (I prefer naturally derived gelatin sourced from grass fed cows.) Heat the mixture to allow the gelatin to dissolve thoroughly. Add honey or stevia for added sweetness.Pour into mold and refrigerate.

4. Fermented Ketchup

I take my favorite ketchup recipe and add 1/2 cup turmeric bug to ferment the blend for a couple of days. The turmeric adds a nice twist to the spicy flavor. View the ketchup recipe here.

With all of its medicinal properties, fermented turmeric offers a welcome addition to any kitchen.

This article shared at Healing with Food Friday, Mostly Homemade Mondays, Wellness Wednesday, Friday Favorites

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One Step at a Time

Peg's kitchen lab: raspberry vinegar, kefir, and turmeric bug - alongside her new dehydrator!

Hoping to live healthier in 2014?  I hope Peg's story encourages you. (Peg and her husband Ron are active retirees here in Arizona.)

What a difference a year makes!  A year ago, January of 2013, I began attending fermentation classes offered by Andrea Fabry.  The information regarding how our bodies work and  what’s needed to maintain natural health was, literally, life changing.  Thus started my quest to begin making changes that might encourage a healthy gut.

Reflecting on the past year, I surprised myself with the changes.  While I thought small changes were being made, I realized I’d made kefir, kombucha, sauerkraut, laundry soap, sunscreen, and shea cream. I bought and used a number of essential oils, started dry body brushing, began buying some organic foods, bought a dehydrator and have probably missed something.  I have incorporated healthy oils, grains, nuts, sweeteners, etc. all without much thought and have had fun in the process.  My pantry certainly looks different than it did one short year ago!

It has been quite a journey.  For anyone thinking about making healthy changes, it’s well worth the effort. AND my husband has enjoyed the changes! In fact, just this week Ron's dermatologist asked what he's doing differently because his skin looks so much better.

As for expense, I'm surprised how affordable these changes have been. Once you have things on hand, they go a long way!

Need help making healthy lifestyle changes? Consider joining momsAWARE's Natural Year Challenge.

If food is your area of interest, why not take the momsAWARE Natural Year Challenge:10 Steps to a Healthy, Natural, and Flavorful Diet? Each step involves one project per month. You even have two months to take a break or catch up!

If reducing chemicals in your home is an area of interest, we offer the momsAWARE Natural Year Challenge:10 Steps to a Naturally Clean Home.

Don't miss out. There is no charge to join, and,who knows, your kitchen and home may look very different a year from now!

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Soy, Vitamin K2 and Natto

Natto is a traditional Japanese food made from soybeans fermented with the microbe Bacillus subtilis. It is one of Japan's most noteworthy health foods.

But isn't soy bad for me?

 Lots of controversy surrounds the issue of soy in our diet. The rise of genetically modified soy adds to the problem. (93% of all soy in this country is genetically engineered.)

The issue with soy in its natural state is that it contains various anti-nutrients that present problems for the immune system.These anti-nutrients help protect the bean from the sun's radiation and microbial invasion, but work against the people interested in consuming soy.

Soy's anti-nutrients:

Phytates:  All beans contain phytates (or phytic acid). Soaking typically removes most of this, but soybeans are particularly stubborn in this regard. Fermentation offers an extra boost.

Enzyme inhibitors: Enzymes digest our food. When enzyme inhibitors are present, enzymes can't do their job. This leads to gas and bloating, as well as a host of other issues. Soaking usually solves this, but again the fermentation helps the process along.

Goitrogens: These substances potentially block production of thyroid hormones. Many people avoid soy simple because of the goitrogens.

{It's important to note that fermented soy does not take care of the goitrogen issue. Sugar separates from the goitrogens during fermenation, so goitrogens may actually be increased. The good news is that a healthy thyroid should handle this. Some suggest consuming foods high in iodine to counter the goitrogen effect.Others suggest using alternative beans like navy beans or black beans. Still others suggest keeping fermented soy consumption to a minimum. Certainly less may be more when it comes to fermented soy.}

Fermented soy offers unique health benefits.

Soy in forms such as tempeh, miso and natto are rich in the fat-soluble vitamin K2. Of the three, natto is the richest source. Vitamin K2 is closely connected with the health of our bones, teeth and overall immune system.

Health benefits of vitamin K2.

• Protects against heart disease
• Helps ensure healthy skin
• Contributes to strong bones
• Promotes brain function
• Supports growth and development
• Fights against cancer

To learn more about the immune boosting properties of vitamn K2, I recommend the book, Vitamin K2 and the Calcium Paradox. Author Kate Reheaume-Bleue offers an excellent explanation of why calcium supplements are coming up short in the fight against osteoporosis and why adult women are in need of vitamin K2.

While vitamin K2 is a recent discovery, it's important to note that researcher Dr. Weston Price became aware of  its benefits while studying dental health and diet in the 1930's. Dr. Price found that primitive people groups with the healthiest teeth consumed traditional foods rich in a mystery compound he termed Activator X. We now know it as vitamin K2. (For more on Dr. Price's research see On the Trail of the Elusive X-factor: A Sixty-Two-Year-Old Mystery Finally Solved.)

Convinced about vitamin K2? Look what natto has to offer!

*The butter in this graph refers to standard butter rather than butter from cows raised on fast growing grasses.*The egg yolk statistic does not reflect pastured chickens raised in the outdoors.  In both cases, vitamin K2 levels would be higher, but not nearly as high as natto.

Want to add natto to your diet? Here are some options.

Store-bought natto.  Most Asian markets carry natto in their frozen food section. The flavor packets contain numerous additives. These can easily be tossed. The natto in the styrofoam package typically has lots of strings, which indicates proper fermentation. It is not clear whether or not the soybeans have been genetically modified unless you purchase a brand like MegumiNATTO which offers a non-GMO version. Find out if megumiNATTO  is sold in your area here.

Natto in supplement form. Vitamin K2 comes from two sources: animal and bacteria. The  K2 found in grass-fed meat, egg yolks and butter is called menaquinone-4 or MK-4. If this appears on the label it is likely synthetic. Vitamin K2 in bacterial form has a range of MK-5 through MK-10. MK-7 is the one found in natto, and the one you'll typically see on supplement labels.  Amazon offers these varieties of vitamin K2 supplements.

Homemade natto.  Making natto from scratch is not as hard as it may seem. One of the biggest benefits is quality control. There are a number of farms that offer organic, non-GMO soybeans:

Laura Soybeans
Bob's Red Mill
Wheatgrass kits.

I have been making my own natto for 2 years, and have found a method that works for me. The recipe is outlined here.  I did not acquire the taste easily. Once I did, I found myself craving it. I'll typically have several spoonfuls daily along with a calcium supplement I make with dried eggshells. See more on the interplay between calcium and vitamin K2 in the article What You Need to Know About Vitamin K2, D and Calcium.

I also have found great benefit in applying natto to my face! My skin seems to soak up the vitamin K2 and other nutrients.

What is your experience with fermented soy? Have you tried natto?

This post shared at Nomday Monday, Healing with Food Friday, Gluten Free Fridays, Mostly Homemade Mondays

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Considering a Diet Change?

Many of us are considering a dietary change, one with fewer processed, "boxed" foods. Perhaps chronic illness is a motivating factor. Or a child with behavioral issues. Or simply a general desire to eat healthier.

All sorts of doubts creep in when we make a decision to change. Doubts that keep us from taking action. Below are ten such doubts, along with ten truths to counter them.

1. People will think I'm crazy.
   True.
   People also thought physician Ignaz Philipp Semmelweis was crazy when he suggested that hand disinfection played a role in the health of birth mothers. The connection between the food we eat and our health seems equally obvious, but anytime we go against the tide we are likely to experience ridicule and skepticism. This is simply part of the journey.
2. It's expensive.
   True.
   The immediate costs may be higher, but the long-term costs are likely to be significantly lower as we save on doctor appointments, emergency room visits, and prescriptions.
   
   Colleen Huber, a naturopath, contends that eating organically is not necessarily more expensive. She did a comparison several years ago and found the two types of diet economically comparable. Her study can be found here.
3. It might not "work."
   True.
   Dietary change seldom yields immediate results. Completely restored health is not a guarantee. But there is no guarantee with any change we make. Isn't it better to try rather than not try? Why not take the risk of eating healthier? If life gets better, and it likely will, healing may simply be honey on the flax cracker (so to speak).
4. There are so many diets out there. They can't all be right.
   True.
   Some diets say juicing is good. Others say not. Some are vegan. Others are meat-based. Some are raw. Some are cooked. Some include sweeteners. Others do not.
   
   What do they have in common? No approach invites people to eat unlimited fast food, refined sugar, soda, and boxed food.
   
   Tthe confusion factor is one of the biggest hindrances toward altering our diet. This is where our intuition is a necessity. There is no "one size fits all" when it comes to diet. We're each unique, with our own specific needs.
   
   Don't be afraid to research, study, and ask questions. Be willing to make changes as you go along.
5. It will be hard on my kids.
   True.
   It's also true that it is hard on our kids to continue to eat sugar and processed foods. The evidence for this is mounting. We can't protect our kids from pain; we can only do the best we can with the best explanation we can offer. If a child understands the reasons for the unusual foods, he/she may be more willing to try. Offer a trial period such as 30 days. It's often difficult for a child to think of giving up these refined/processed foods "forever."
   
   Try to find fun, creative alternatives for special occasions like holidays and birthdays.
   
   Our son with type 1 diabetes resisted the changes initially, but now offers a refreshing perspective. See Colin's post "Eating Healthy on the Road of Life."
6. I might get sick.
   True.
   Sometimes the body is so worn down it doesn't let us know the food we're eating is doing us harm. If sugar is perpetuating some of the bad "bugs," we often don't know it. When our body "wakes up" and we start feeding it healthier foods, toxins can die and create die-off symptoms, which are often worse than the general feeling of malaise we may have started with. There are numerous ways to get through the die-off, such as Epsom salt baths, activated charcoal, vitamin C, and many others.
   
   If we're willing to get worse before we get better, we may eventually enjoy a whole new level of health.
7. My food might not taste good.
   True.
   Diets high in processed foods "trick" the body into thinking it likes something, when in fact our taste buds are "dumbed down" rather than enhanced. Give new foods a try. Study the taste system and you'll find that we are designed for nutritional intricacy.
   
   Fresh dill pickles on a grassfed beef burger is a flavorful powerhouse because, according to Dr. Catherine Shanahan, author of Deep Nutrition:
   
   Though taste buds may taste one kind of flavor predominately, one bud can in fact detect different flavor ligands simultaneously. It turns out, the more, different kinds of flavors there are, the more we taste each one. When peptides and salt ions bind at the same taste bud, the result is not a doubling of flavor, but a powerful thousand-fold magnification in the signal going to your brain. . . . (This is why hot dogs, for instance—or better yet, actual sausage—taste better with sauerkraut and bittersweet mustard.)
   
   You may be shocked at the foods you will love! And how quickly the processed foods lose their appeal.
8. Extreme dietary restriction isn't necessarily a good thing.
   True.
   Eating good, healthy, REAL food does not need to involve restriction. If you look at the ingredients in a fast food meal, you'll find that corn and soy are behind most of it. In his book The Omnivore's Dilemma, Michael Pollan breaks down the corn content of a fast food meal this way: soda 100% (since it consists primarily of high fructose corn syrup), milk shake 78%, salad dressing 65%, chicken nuggets 56%, cheeseburger 52%,and french fries 23%.
   
   In contrast, there are more than 70 types of vegetables, numerous varieties of animals, and lots of parts to these animals. There are an abundance of herbs and spices to flavor these foods.
   
   For some people, extreme may not be necessary. Eating less fast food and cooking more from scratch may be enough.
   
   But for those with severe illness, this quote from Hippocrates may apply: "Extreme remedies are very appropriate for extreme diseases."
   
   Sometimes a strong message to the body can lead to a big change.
9. I don't think I can get my spouse or older children on board.
   True.
   We can't control others, in any area of life. We can, however, do our best to educate and explain. We can lead by example. We can try. A slow transition is often better than an abrupt, unwelcome change. Introduce one food at a time and try to find satisfying substitutes for their favorite foods. Ask for a family experiment. Initiate challenges. Make the change as exciting as possible.
10. It will be difficult.
    True.
    There's simply no way around this one. It is hard to change patterns, food patterns especially. Good things don't come easily. There's no magic pill when it comes to health and diet. Convenience foods are just that: convenient. But there is something gratifying and empowering about this kind of hard work.

In summary, there are plenty of reasons to stick with the "old way." Plenty of reasons not to step out and try something new. This quote by Oliver Wendell Holmes offers some powerful inspiration:

I find the great thing in this world is not so much where we stand, as in what direction we are moving: To reach the port of heaven, we must sail sometimes with the wind and sometimes against it—but we must sail, and not drift, nor lie at anchor.

Today offers a brand new opportunity with infinite possibilities - the perfect time to set sail.


This post shared at Healing with Food Friday, Gluten Free Fridays, Allergy Free Wednesdays,                         

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Best of 2013 Cultured Foods and Beverages

It Takes Time has joined with a team of bloggers from the Alternative Living Network to bring you the best recipe and health posts of 2013.

I am hosting the best fermentation recipes, including my most popular post of the year: Turmeric Lime Soda.

Our family continues to enjoy the lime/turmeric combination. I have found I can make a turmeric bug with either raw turmeric or turmeric powder. For more see How to Make a Turmeric Bug.

To view the recipe, see Turmeric Lime Soda

I hope you enjoy the 2013 Best of Cultured Foods and Beverages!

Cultured Ketchup 

Kid-friendly cultured vegetables - red cabbage

Probiotic Chili Verde Salsa

Fresh Young Coconut Yogurt

Homemade Fermented Ketchup

How and Why to Make Whey

Simple Sauerkraut

Fermented Salsa is the New Black

Turmeric Lime Soda

Simple Homemade Yogurt

How to Make Kefir

Coconut Milk Yogurt in Slow Cooker

Thick Crock Pot Yogurt

Are you just beginning your fermentation journey? Water kefir is one of the easiest places to start. Just So Natural Products offers water kefir grains for $7.00. Visit the Just So online store to learn more.

Whether you're a novice or a pro, food culturing reaps great rewards. Happy fermenting in 2014!

Interested in other Best of 2013 posts?

Best Homemade Beauty Recipes on Your Thriving Family

Best Pregnancy and Birth Tips on Growing Slower

Best Pregnancy, Postpartum and Breastfeeding Tips on Feed Me Mama

Best Salads on Richly Rooted

Best Homemade Bread Recipes on The Entwife's Journal

Best Main Dishes on Whole Intentions

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Year-end Round up

As we close out 2013, I have some "best of" lists to share with you. This was compiled by Lexie at Lexie Naturals.

The following list is divided into different categories, and it contains the top 2 most popular posts from more than 20 different bloggers!  Enjoy!

(Mostly) Real Food Recipes

Caramel Pecan Cups by The Ezer Wife

Homemade Cajun Seasoning by Lexie:Naturals

Keylime Cheesecake with Gluten-Free Crust by The Ezer Wife

Slap Yo' Mama It's So Good Vegetable Beef Soup by Beauty in the Mess

Premade Pancake Mix by The Homesteading Hippy

How to Eat Organically On a Budget by Live Essentially


The Best Crockpot Granola by Home With Purpose

Make Your Own Almond Extract by The Homesteading Hippy


Slow Cooker Zuppa Toscana by Joyful Thrifty Home


Freezing Fresh Herbs by A New (England) Life



Healthy Cauliflower Tots by Healthy Jasmine


GAPS Diet Stories (And a Birthday Cake Recipe) by Purposeful Nutrition


Nanny's Oatmeal Chocolate Chip Cake by Home With Purpose


Quinoa Burgers by Hippie KarMama

Drink Recipes


Sparkling Apple Cider Vinegar Water by More Than Mundane


Turmeric Lime Soda by It Takes Time

Skin Care

Oil Cleansing Method by Natural Living Mamma

DIY Raw Honey Lip Salve by Nourishing Faith and Family

Ginger Lime Coconut Body Scrub by More Than Mundane

Natural Health

Elder Berry Recipe {And it's Benefits} by Lexie:Naturals

Gut-Restorative Diets by It Takes Time

How to Heal an Ear Infection Naturally by Beauty in the Mess

To My Pro-Vax Friends and Family by Attached Moms

Homemade Decongestant by Titus 2 Homemaker


The Top 10 Reasons to Give up Sugar by Intoxicated on Life


Coconut Oil for Constipation by Hybrid Rasta Mama


Herbs and Children - Hand, Foot, and Mouth Disease (Plus Herbal Mouthwash Recipe) by Hybrid Rasta Mama


Reversing My Son's Psoriasis by Healthy Jasmine


Is Magnesium Really as Magnificent as They Say? by Purposeful Nutrition

Birth, Babies, and Children

Prepping the Body for a Natural Birth by Feed Me Mama

Infertility, Miscarriage, and Hope by Feed Me Mama

The Secret to Saving Money on a New Baby by Simply Rebekah


Beating Porn to the Punch: 3 Tips for Talking to Young Kids About Sex by Intoxicated on Life


10 Things I'd Like New Moms to Know by A Little Bit of All of It

The Home and DIY 

10 Reasons to Start Simplifying Now by Richly Rooted

Simplify Your Wardrobe by Richly Rooted

Very Hello Kitty Birthday Invitations by Attached Moms

Farm Girl Apron Tutorial From Recycled Jeans by Creative Green Living


5 Simple Tips for the Housekeeping Challenged by Noursihing Faith and Family


Enzyme Cleaner by Hippie KarMama

Organize Your Pantry with Glass Jars (plus free printable) by Creative Green Living


Life Without a Microwave by A New (England) Life


Make Your Own Baby Carrier by A Little Bit of All of It



Gift Giving


100+ Stocking Stuffer Ideas by Titus 2 Homemaker


10 Religious Easter Basket Ideas by Simply Rebekah

Faith and Encouragement


11 Free Online Devotionals and Bible Study Resources by Joyful Thrifty Home


Keep Calm, You're a Good Mom by Live Essentially


31 Days of Encouragement by My Blessings Homeschool


We hope that you enjoyed this round-up post!  Please remember that not all bloggers share the same platform or beliefs. Also, please be aware that some of these posts do contain affiliate links, at no extra cost to you. 

If you have a favorite blog post from this year, feel free to share it in the comments.

If you have a blog, we'd love to see your most popular posts in the comments!

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Santa Goes Paleo!

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