VEGAN CULTURED FOODS. With Elaina Love

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Shanon Shaw
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1 VEGAN CULTURED FOODS With Elaina Love

3 What Are Vegan Cltred Foods? Vegan Cltred foods are probiotic rich foods that are fermented withot the se of dairy. Cocont or water kefir Cocont yogrt Nt and Seed Cheeses Saerkrat

4 Why Cltred Foods? Friendly fermented foods Essential for yor healing and for feeding yor friendly gt flora. Gt flora becomes imbalanced and compromised from eating the wrong foods taking antibiotics birth control pills living a high stress lifestyle Adding GOOD gt flora throgh cltred foods can save yo money and help rebalance yor friendly flora. The good gys need to exist in abndance in yor gt so that yo stay healthy and strong.

5 WHAT IS KEFIR? What is Kefir? Kefir is a healing beverage that is made by cltring a kefir starter or a probiotic (containing bifids and plantarm cltres) with cocont water. By drinking or eating kefir on a reglar basis we clean and strengthen or colon Improve digestion Cltivate friendly flora in the intestines Redce food and sgar cravings, moistrize the skin, strengthen the immne system and help or bodies to reverse the aging process by breaking down ndigested proteins. Kefir is also a complete protein, and is an excellent sorce of amino acids and enzymes!

6 COCONUT KEFIR Can be made by adding a probiotic containing bifids and plantarm cltres to cocont water. 4 cps cocont water (fresh or boxed) 1 packet kefir starter OR 1 capsle 15 billion Ultimate Flora Sterilize all eqipment yo are sing by poring boiling water over it or se a hot dishwasher as a sanitizer. If the cocont water is cold, heat it to abot 85º F in a pot. Blend the ingredients for no more than 30 seconds. If sing a capsle, open it p and por the contents into the blender. Por into sealable glass jars to abot 3/4 fll and seal with the lid. Let the jars sit in a warm place (atop a rnning dehydrator), not above 105º F. The kefir is ready when it is slightly effervescent and/or tastes sor. (Never doble dip yor spoon and se sterile wooden or plastic spoons, not metal). Enjoy Kefir as a refreshing beverage or se it to make nt and seed cheeses.

Cocont Yogrt 4 cps soft cocont meat, soaked nts OR soaked seeds 1/4 cp Cocont Kefir Sterilize all eqipment yo are sing by poring boiling water over it or se a hot dishwasher as a sanitizer.

7 Cocont Yogrt 4 cps soft cocont meat, soaked nts OR soaked seeds 1/4 cp Cocont Kefir Sterilize all eqipment yo are sing by poring boiling water over it or se a hot dishwasher as a sanitizer. Blend cocont or nt/seed of choice, with enogh water into a pdding like textre. Mix the kefir starter or probiotic with the blended mixtre (do not blend the probiotic for more than 30 seconds). Por into sealable glass jars to abot 3/4 fll and seal with the lid. Let the jars sit in a warm place at between 65 and 80 degrees (a good place is on top of a rnning dehydrator which is set at 105º F). Yo will know the yogrt is ready when it tastes sor like yogrt or looks spongy in the jar. (Never doble dip yor spoon! For best reslts se sterile wooden or plastic spoons.) Enjoy yogrt in salad dressing, with berries, in a smoothie or on its own sweetened with a little stevia and vanilla extract.

8 VEGAN CULTURED CHEESE Yields: 3 cps 2 cps SOAKED nts or seeds: pmpkin, snflower, almonds, walnts, macadamia, chia, flax, etc. (1-1/4 cps before soaking) Note: cashews do not ferment well 1 cp prified water 1/4 cp Cocont Kefir Soak the nts 8 hors or overnight in prified water, then drain and rinse. Sterilize all eqipment yo will be sing in boiling hot water (incldes blender container, jars and lids), and wash yor hands very well with soap. Blend nts or seed with kefir ntil smooth. Scoop into glass jars or a large glass bowl covered with a clean cloth or lid. Let the cheese sit in a warm room or on top of a rnning dehydrator for 8-32 hors ntil it gets spongy or tastes sor. After cltring, sing either with sweet or savory seasonings as desired (see recipe below)

9 INSTRUCTIONS Option 1: Line a sqare glass container with cheesecloth and fill with cheese. Wrap the cheesecloth arond the top of the cheese and place in refrigerator withot the lid to dry and harden. Option 2: For cheese ronds, take a small wooden ctting board and make cheese into small ronds by placing a biscit ctter on the board and filling it with cheese. Make as many ronds as will fill the board. Cover the board with cheesecloth and place it in the refrigerator to dry and harden. Place remaining cheese as described above in Option One. NOTE: The cheese will contine to harden and dry and is great as a sliceable cheese or thick spread. Place in the back of yor refrigerator for optimal storage and eventally yo can place it in a glass, sealed container when the textre is the way yo like it. The cheese will last p to 8 months ncovered and will contine to get dryer and stronger in the cheesecloth in the refrigerator.

VARIATIONS OF VEGAN CHEESES VARIATONS of the basic Cltred Vegan Cheese recipe Follow directions for steps 1 to 5 on previos page for Cltred Vegan Cheese Basic Recipe

10 VARIATIONS OF VEGAN CHEESES VARIATONS of the basic Cltred Vegan Cheese recipe Follow directions for steps 1 to 5 on previos page for Cltred Vegan Cheese Basic Recipe sing the specified nt or seed to create the desired flavor of cheese. NOTE: Add salt AFTER yor cheese has cltred (Step # 5), bt before drying it ot in the refrigerator.

11 FETA CHEESE 2 cps SOAKED almonds (1-1/4 cps before soaking) 1/4 cp Cocont Kefir 1 cp prified water 1 tsp mineral salt, or more to taste Remember Feta Cheese is sally qite salty (add salt after cltring yor cheese)

2 cps SOAKED macadamia OR cashews (1-1/4 cps before soaking) 1/4 cp Cocont Kefir 1 cp prified water Cream Cheese Seed Cheese 2 cps SOAKED pmpkin seeds (like ble

12 2 cps SOAKED macadamia OR cashews (1-1/4 cps before soaking) 1/4 cp Cocont Kefir 1 cp prified water Cream Cheese Seed Cheese 2 cps SOAKED pmpkin seeds (like ble cheese) or snflower seeds (1-1/4 cps before soaking 1/4 cp Cocont Kefir 1 1/2 cps prified water Blend only water and seeds, then add the 1/4 cp kefir and blend again.

PARMESAN CHEESE 2 cps SOAKED pine nts OR Brazil nts (1-1/4 cps before soaking) 1/4 cp Cocont Kefir 1 cp prified water 1 tsp high mineral salt (add salt after cltring yor cheese) Follow Step # s 1 to

13 PARMESAN CHEESE 2 cps SOAKED pine nts OR Brazil nts (1-1/4 cps before soaking) 1/4 cp Cocont Kefir 1 cp prified water 1 tsp high mineral salt (add salt after cltring yor cheese) Follow Step # s 1 to 5 in Cltred Vegan Cheese - Basic Recipe Add 1 tsp high mineral salt and spread onto a dehydrator sheet, dry at 105ºF ntil it is qite dry and crmbly. Store in a glass jar after it has cooled and se in sops and Caesar salads.

HERB CHEESE Yields: 2 1/2 cps 2 cps cltred nt or seed cheese (recipe above) 1/4 cp red onion, chopped OR 2 green onions thinly sliced 1 tsp high mineral salt OR 2 TBS light miso 1 TBS ntritional

14 HERB CHEESE Yields: 2 1/2 cps 2 cps cltred nt or seed cheese (recipe above) 1/4 cp red onion, chopped OR 2 green onions thinly sliced 1 tsp high mineral salt OR 2 TBS light miso 1 TBS ntritional yeast (Qantm Ntrition brand only) 1 clove garlic, crshed 4 TBS parsley, chopped 2 TBS fresh dill, chopped Add more chopped herbs if desired: sch as rosemary, thyme, basil, oregano 1. Coarsely chop the herbs and onions, then plse in a food processor ntil they become finely chopped. 2. Crsh the garlic into a bowl and mix everything together. 3. Shape into a sqare or rond and sprinkle with chopped nts and herbs, and pepper. 4. Leave ncovered in the refrigerator or with a light tea towel or wrapped in cheese cloth for p to 3 week to age. Place in a glass container with a lid when the cheese is at the desired dryness. The longer it stays ncovered in the refrigerator, the dryer and more like hard cheese it will be. Serve with chopped veggies and/or raw crackers/bread.

15 LIVE SAUERKRAUT 1 cabbage (red or green) ½-1 tsp. mineral salt 1/4 cp lemon jice 4 Tbsp. dried dill or 1/2 cp fresh dill chopped 2 Tbsp. caraway seeds 4-8 cloves garlic, crshed Slice the cabbage sing the 1mm setting on a mandolin or food processor, or ct paper thin with a knife. Discard the oter leaves. NOTE: 1mm is very thin and this size is sed becase it will be a lot easier to massage the cabbage. It also has a great textre. Mix all the ingredients together and massage it with yor hands. Contine to work the cabbage ntil the liqid starts to release. Yo may need to let yor hands rest, so leave the cabbage sitting and come back to it every 1/2 hor ntil when yo press on the cabbage, liqid rises to the top. Place the krat in a 1-qart sized glass jar. Press cabbage down ntil the liqid rises above it abot 1/8 inch. The jice may sink back down a little and that is okay. Only fill the jar to ¾ fll to leave room for it to expand. Place lid on the jar and let sit for 4-7 days, depending on desired sorness. Once the saerkrat is ready, place it in the refrigerator. The saerkrat will keep for p to 8 months refrigerated.

16 VARIATIONS MAKE A VARIETY OF KRAUTS: Red, Green, Napa or mixed sliced radishes, sliced carrots, diced jalapenos lemon peels apple slices onion slices chopped kale cilantro, basil cmin seeds, crry powder, trmeric or whatever spices yo love.

17 USES Pt 1 cp into dehydrated cracker recipes Pt ¼ cp into a blended salad dressing or a blended sop Mash ¼ cp of krat with ½ an avocado and se as a salad dressing or as a cracker topper

18 TO ACCESS THIS RECIPE PACKET PUREJOYPLANET.COM/SIV

Everything-but-the-kitchen-sink Cultured Veggie Recipe

Everything-but-the-kitchen-sink Cultured Veggie Recipe 1 Daikon 1 red onion 2 heads of baby bok choy 1 napa cabbage ½ fennel bulb 1 bunch of parsley ½ cup of soaked Hiziki 2 cups of water 1 packet of Body