(Gluten Free, Vegan, Refined Sugar Free)

We are here in Niseko, and with full days skiing, I love a hot drink at night and often need some extra energy too.  All the restaurants on the slopes offer hot chocolate, but it is much too sweet for me, and I don't like all the milk.  Coconut Milk Hot Cacao is a great alternative!

Most of the time in the evening, I just have a Yogi Bedtime Tea, which really relaxes me.  But here in Niseko, Japan;
with fluffy powder snow outside; 
a day of skiing having both exhausted and exhilarated me; 
my favorite drink is Coconut Milk Hot Cacao.

This would also be an excellent hot morning drink, or something to fill in your flask if you are out all day in the back country.  

Ingredients

• 1 Can of full fat coconut milk**
  
• 1 Tablespoon of raw cacao 
  
• 1 Tablespoon of coconut oil
  
• 1 teaspoon of coconut sugar
  
• 1/2 Tablespoon of cinnamon (optional)
  
• 1/2 teaspoon of vanilla (optional)

Directions

• Add all ingredients to a small pot on the stove
  
• Mix viciously with a whist or fork
  
• Heat gently until warm, but not boiling, some small bubbles okay
  
• Fill two small mugs with warm energy boosting goodness and enjoy
  
• My friend had to add a bit more coconut sugar to hers - so add more to taste if needed

This is a lovely thick smooth drink, which hits the spot after a full day on the slopes!

** In snowy Niseko on the island of Hokkaido, fresh coconut are not to be found, but M Pocket in Kutchan has cans of full fat coconut milk! 

(Raw, Gluten Free, Sugar Free, Vegan)

UPDATE: If you want to buy an Excalibur in Hong Kong, you can from buy one from ME!  It comes at a 10% discount off the list price, and will be delivered to your door in most places in Hong Kong.

My dehydrator of 6+ years died a few months ago.  Within 2 days we ordered a new one of the exact same model. Then finally replaced it with an Excalibur - the work horse of dehydrators! 

Dehydrators come in two shapes - rectangle and round.  I prefer the rectangle shaped dehydrators over the round ones, they heat more evenly and are easy to taste as you go since you have access to each tray. A rectangle dehydrator has a heating element and a fan at the back to blow a constant low heat over the trays. 

I use it quite simply - to dehydrate sliced fruit for snacks, kale chips, fruit roll ups, soaked tamari almonds, raw crackers, SCOBY jerky, raw sprouted wraps/bread, raw probiotic nut cheese and more.

When drying fruits, the nutrients and sugar content stay the same, but since the water is not there they are smaller so the 'sugar per bite' is higher. 

Dried fruit is: a healthy snack in limited quantities, ingredients in meals, a way to preserve in season fruit and can be packaged in glass jars as pretty and tasty gifts.

One of the major benefits of making dried fruit at home is keeping it all natural, most dried fruits in the supermarket have added sugar or sulfur. There is no need to add anything to make it taste different or look 'prettier'.  

Fruits and Veggies to Dry

• Pineapple - it tastes amazing half way through being dried
• Mango – everyone’s favorite
• Apples - we like to slice thin, and dry them until they are crisp, adding cinnamon is an option
• Little tomatoes - cut in half, add nothing, leave the seeds in and dry them skin side down
• Bananas - cut into coins or dry the small bananas whole
• Kiwi - peel and slice into circles
• Purple dragon fruit - slice thin, they never get crispy, but are great chewy
• Star fruit - they almost shrink to nothing, but are very pretty
• Jack fruit - superbly unique taste, take the stone out first
• Kale Chips - wash, rip out the stem, and dry at 105 degrees for about 12-15 hours
• Fruit roll ups - fruit and homemade yogurt and a bit of cardamon or cinnamon - yummy
• Soaked and Dehydrated Nuts - soak 12 hours, dehydrate at 115 degrees 24-72 hours
• SCOBY Jerky - marinate and dry at 105 degrees

Timing

• Timing suggestions for dehydrators are just suggestions because everyone's humidity and starting base is different.
• Anything from 12-72 hours depending upon the fruit, the thickness, your preferred taste, etc... just put them in and taste every 6-8 hours

Storage

• Glass jars work great, and look pretty. 

Most of all, have fun with it!!

What and where to buy?
Sedona and Excalibur are by far the top of the market.  While they are expensive, they do come with warranties.  Sedona has an electric control panel and a 1 year warranty in HK. The Excalibur has a 3 year warranty in HK, and is much simpler with two knobs (temperature and time). I prefer the Excalibur as the controls are simple (no digital control panel to go wrong) and it is a total workhorse, mine is often on for 5 days non-stop!

UPDATE:  I am now selling the Excalibur dehydrators at 10% off the retail price - contact me for details!

If you live in Hong Kong or China, we bought our 'no name brand' from Taobao, and it arrived less than 24 hours after we ordered it!

If you need extra mesh liners or non stick mats, you can get them on Shanghai Street in HK or from Amazon in the USA.

Related Links

From Taobao, http://item.taobao.com/item.htm?id=22840772053
Learn about Taobao, http://taobaofieldguide.com/how-to-buy-from-taobao/how-to-buy-from-taobao
Taobao shopping service, http://snappyshopperasia.weebly.com/

(Fermented, Raw, Gluten Free, Sugar Free, Vegan Option)

Too much SCOBY, what a great 'problem' to have!  There are so many things you can do with a kombucha SCOBY.  Previously I have eaten SCOBY, put it in my green smoothies, put it on cuts and burns and even on a stye on my eye.  

I left the SCOBY in my continuous brew kombucha for over two months, and it was huge (see photo below).  Also there was a huge jar of 'back up' SCOBY in my fridge that was taking up space. 

For a while I have really wanted to make SCOBY Jerky.  There is a wonderful recipe for Cinnamon SCOBY Snacks in Loula Natural's amazing Culture Your Life ebook (which I cannot recommend highly enough!!), and a recipe for SCOBY Jerky at the Holistic Squid website.  

Based on those recipes, I did the following using only a couple ingredients and a very simple method.  Honestly, I was skeptical that I would not get the flavor right or it wouldn't work, so I didn't put a lot of effort into it.

Amazingly, they came out great! Savory, slightly salty, super chewy and addictive!

The photo above is of a 'tray' of SCOBY jerky after I took it off the dehydrator shelf and before I separated it.  It looks like modern art in that photo!

Ingredients

• Kombucha SCOBY (see photo below left for what I used)
  
• Tamari Sauce (can use soy sauce if you prefer)
  
• Wild raw honey (use a different sweetener if you are vegan)
• Garlic (smashed or powder)
  
• Onion (minced or powder)
  
• Cayenne pepper (just a tiny amount of powder)
• Other flavors as you like

Directions

• Take SCOBY and separate it into thinner 'pancakes'
  
• Rinse under filtered water 3-5 times until most of the kombucha is washed off
  
• Cut into strips, random sizes are fine
  
• Dip into a bowl with 1/2 cup tamari, 1/8-1/4 cup honey (more if you like sweeter), some fresh or powdered garlic, onion or other flavors you fancy, a dash of cayenne - all mixed up
  
• Make more or less of the dip depending upon how much SCOBY you have

I then took a baking tray out of the oven, and put a single dehydrator tray on it - then layed out the dipped SCOBY, and let them drip for a few minutes before putting them in the dehydrator, as I didn't want the dehydrator to get lots of drips in it.  I also lined the bottom of the dehydrator with one of my non-stick mats to catch any drips.

Put in dehydrator at 105 degrees for 12-15 hours.  At about 6 hours, check the trays, you may need to move some of them around so the thickest SCOBY cuts are at the top and back shelves.

Try it and flavor however you like!! I like savory more than sweet, but I will try some other variations next time.  My daughter has requested vanilla next time!!

(Vegan, Sugar Free)

Modern wheat does not sit well with me, but spelt is something I can have on occasion.  There are many people whom say that spelt and sourdough, although often tolerable by many, might still be causing long term damage to one's digestive track. So I limit my intake to 1-2 slices of sourdough or sprouted spelt flour bread every 2-3 weeks.  

Spelt is not gluten free.  Don't let anyone tell you otherwise.  If you are celiac, or gluten intolerant, I would not recommend eating spelt.

But if you can eat wheat, but maybe desire less of it or want something a bit healthier, do give spelt a try.  

There are lots of reasons for this, but most of it has to do with spelt being a more unadulterated 'older' form of wheat, has lots of good vitamins and the gluten in spelt is different from the gluten in modern wheat.  

In some ways, I wish I learned this recipe years ago, as it is so fast and easy and seems to come out perfect every time!  Most bread machine recipes take 3 hours, this takes less than 1 hour.

• 1 1/2 teaspoons fast action yeast
  
• 4 Cups Sprouted spelt flour 
  
• 1 1/2 teaspoons pink Himalayan salt 
  
• 1 3/4 Cups room temperature water (or water kefir)
  
• 1 1/2 Tablespoons olive oil or coconut oil

I have also made this with a bit of raw wild honey, which was very nice.  It is a bland bread, so after you succeed in your first loaf, you can experiment with some other additions and flavors. 

Add ingredients per your bread machine instructions - for mine I add the liquids first, then the salt, then the flour, then the yeast.  

As with any bread I make, I check after 5 minutes to see if I need to add any water or any flour - temperature, humidity, altitude, all cause for slight adjustments per loaf. 

Set the bread machine to the shortest setting - mine is 56 minutes.  And that's it!

Credits: 
http://www.bacheldremill.co.uk/recipes/index.cfm?n=24

Related Links

The Kitchn - Tips for Working with Spelt Flour
Allison's Story - Celiac Cannot Eat Spelt
Spelt is Wheat - Don't Eat!
The Spelt Wheat Debate
Spelt Vs Wheat

I make and drink about 1-2 liters of kefir water a day. Grains are really sturdy things, they multiply like crazy, and can live through most events.  Most grains would never need to be rinsed or washed.

Recently, my grains started to get a bit smelly, then they got really rotten egg / sulfur smelly, and so did my kefir water.  The kefir water got so bad, I could not drink it, nor even use it to wash hair - it was that smelly!  I had about 3 cups of grains at the moment, and didn't want to lose them all.  In the past this happened a couple times, and a quick rinse with water was all that was needed, but this time it was really strong and no amount of water rinsing was working.

Apparently the slimy texture of the water and the rotten egg smell might come from too much minerals - which would make sense as I use coconut sugar which is full of minerals. Also, the weather just changed from summer to winter here in Hong Kong, and my brews went from 12 hours to 24+ hours, but I had not yet reduced the amount of sugar I was using.

I tried to find something online about rinsing grains, but there is little info out there - and what I did find was either too simple (rinse with water, which I had previously tried) or much too complicated involving boiling water, cooling water, egg shells, etc...

My solution was simple:

• Rinse the grains in filtered water 2 or 3 times
  
• Put them in a 1 liter glass jar with plastic lid
  
• Add filtered water until they are all submerged
  
• Add 1 Tablespoon of baking soda
  
• Shake the jar, and put it in the fridge
  
• 12 hours later, rinse the grains from the jar
• If they are still smelly (mine were!), repeat the above steps
  
• 24 hours later, rinse the grains from the jar
  

Mine were then perfectly opaque and not smelly at all!
Best off all, 24 hours after that I was back to enjoying perfect tasting water kefir - yeah!

To prevent this from happening again, I am using less sugar.

• 2 liters of filtered water
  
• 3 Tablespoons of coconut sugar
  
• 4-8 Tablespoons of water kefir grains

This will hopefully keep them happy and healthy!

I also rotate my grains - keeping them in two different jars in the fridge, and using one jar for a week, then the other jar, so they get a chance to rest.  

Just a note on the timing - in summer in Hong Kong, it is hot and humid, and my kefir water takes 8-12 hours.  In winter in Hong Kong, it is cool and dry, and my kefir water takes 24 hours.  

Related Links

http://loulanatural.com/kefir-faq/
http://www.yemoos.com/faqwamain.html
http://www.culturesforhealth.com/rehabilitating-fixing-repairing-damaged-water-kefir-grains
http://chemistry.about.com/cs/foodchemistry/f/blbaking.htm
http://culinaryarts.about.com/od/bakingdesserts/a/Baking-Soda-And-Baking-Powder.htm

Warning - this is not a comprehensive blog or post on kefir and kombucha - if you want that, see the book links at the bottom.

I have also included links to popular easy to read articles - this is not complicated, and it is becoming more common knowledge.

So here's the shortest most simple intro to kefir and kombucha ever.  More importantly, I hope to explain in a simple way, why the probiotics in homemade kefir, kombucha and fermented foods are so good for all of us and our trillions of friends in our guts!

Your gut
Everyone has loads of bacteria/microbes in their gut. Trillions of them, perhaps more.  In fact, we have more bacteria than human cells - how funky is that?! Scientists are studying them more and more because they believe they control a lot more than just digestion - they could possibly be the root of many chronic diseases and ailments.

is imbalanced
Many people, have an imbalance of these bacteria.  Why? Because our diet has changed over the years and we no longer eat and drink things that the good bacteria like - things like fermented foods.  But we do eat lots of things that the bad bacteria thrive on - things like refined flours and sugars and processed foods.  Other reasons include increased use of chemical anti-bacterials, and increased antibiotic use for both people and animals.

which means
What does an imbalance do - well for some people it can make them more susceptible to illnesses, for others it could make them uncomfortable or bloated after meals, for quite a few people it leads to 'leaky gut', IBS or other digestion issues.  It could potentially also contribute to chronic ailments, mood and more.

probiotics could help you
Solutions include changing one's diet and taking probiotics.  Probiotics are good things, they help populate your gut with the good bacterias - and therefore help them multiply and correct the imbalance.

but they are expensive
Well, probiotics are expensive (about 30-60 USD per month), and they are made in factories only out of limited numbers of strains (3-7 or so), and they lose potency from production to ingestion.

so try making kefir and other yummy ferments
There are 35 strains of probiotics in kefir, they in the right ratios and live harmoniously together, and they are alive ready to go and actually take up residence in your body and start working for you!**

easily at home.
So, by making fermented foods and drinks at home.  Then you can easily get probiotics, with more strains, fresher, cheaper, tastier and most importantly more effective.

*phew*

Kefir and Kombucha are two easy to make homegrown probiotic drinks.  I will post more on them in future posts so stay tuned...

**Special thanks to Louise Kane Buckley who wrote this great kefir FAQ http://loulanatural.com/kefir-faq/ and for reviewing this post.

Related Links

Books
Culture Your Life
Wild Fermentation
The Art of Fermentation

Websites and Articles
5 Ways to Heal your Digestive System
Kefir FAQ
What is Dysbiosis?
Live Science - 5 Ways Gut Bacteria Affect Your Health
The Economist - Gut Instinct 
NYT - Some of My Best Friends are Germs
HuffPost - What Your Gut Bacteria Says About You
Daily Mail - The Unlikely New Medicine... Pickled Cabbage

Videos
NPR - Gut Bacteria Cartoon 

UPDATE: If you want to buy a Vitamix in Hong Kong, you can from buy one from ME!  It comes at a 10% discount off the list price, and will be delivered to your door in most places in Hong Kong.

Having a high power blender, really is all that.  After going through 6 blenders in 10 years (one I broke, engines burnt out, plastic connectors cracked, you get the idea...)  
After saying things like:

• 'a blender is a blender, what's the big deal' 
  
• 'I would never spend that much on a blender' 
  
• 'I only like blenders with glass jars' 

There are many high speed blenders, Vitamix, Blendtec, German Pool, Ladyship, etc...  

What tipped me towards the Vitamix was the 7 year warranty due to my amazing talent for killing blenders.  Plus I love the more 'manual' controls versus the digital control panel of some of the other blenders - less to go wrong!  

I finally got a Vitamix and love it... 

• My daily green smoothies, are actually smooth now.
  
• I can make raw soups in an instant.
  
• Make flour from nuts and grains.
  
• Homemade nut butter is also very smooth.
  
• Hummus and other dips are silky.
  
• Family entertainment is putting whole (peeled) carrots in the blender and turning it into carrot juice, or even better adding some coriander and black pepper and letting it go a bit longer so it gets warm and turning it into soup.  
  
• It is a true powerhouse.
• It has metal connectors, no plastic to break.
  
• The switches are mechanical, no electronic panel to go on the fritz.  
  
• Super easy to wash - just put in water and two drops of soap and turn on - self cleaning for the inside :)
  
• 7 year warranty!

Although expensive, a back of the napkin calculation showed I spent at least that much on blenders in the past 10 years.  Considering mine never lasted that long, and this comes with a 7 year warranty, it's good value for me!  Very happy with it, and use it at least once a day, often 2 or 3 times.

It lives on my counter, no need to ever put it away.  
Is it sexy looking?  No, but I love it anyway.

Unfortunately, it could not replace my food processor - but my cheap food processor does some things better than my fancy expensive Vitamix - grating, dough, whisking, etc...

Only negatives are:  

• it is loud 
  
• It is not that pretty
  
• It is expensive 
  
• It can be hard to get 'sticky' stuff out
  
• It does not replace my food processor

The new model offers a shorter wider container, I think it might be better than the tall skinny one to get stuff out.  Apparently this new wider container will fit my base, very tempting!

My parents have a 50+ year old Oster Osterizer which I adore, I used it as a teenager, and still use it every time I am at their house. I think of my Vitamix as the updated version of that.  While the engine is not as strong as a Vitamix, the parts are all metal and the construction is beyond solid.  Will my kids speak so nostalgically about my Vitamix, or will they still be using the Oster Osterizer?!

If I were one of those artsy creative bloggers, I would so do a 'Things I make with my 50 year old Osterizer' blog - it is truly a thing of beauty! 

At end of the day, it doesn't matter which blender you have - it matters that you use it to get healthy foods into your body and for your family.  

I had loads of fun and learning a lot watching these Vitamix demo videos: 
Blending an avocado pit smoothie
Engaging 10 minute demo
Tortilla Soup recipe and 3 minute demo

Vitamix Recipe Sites:
https://www.vitamix.com/Find-Recipes
http://healthyblenderrecipes.com/ 
http://thespinachman.com/beginner-demo-recipes/
http://blenderlady.com/recipes/
http://www.rawblend.com.au/explore-recipes.html
http://joyofblending.com/vitamix-recipes/

Below Vitamix magic:
Organic apples + organic carrots with the tops = yummy thick green carrot apple juice

(Gluten Free, Refined Sugar Free, Vegan)

These are easy to make, and the kids love helping with the mixing and cookie cutter usage!  I created the recipe based on what was on the Bob's Red Mill Scottish Oatmeal bag, but wanted to make it healthier and gluten free*.  

Ingredients

• 1 1/2 Cups gluten free Scottish oats 
• 1/2 Cup all purpose gluten free flour
• 1/4 Cup smashed freeze dried blueberries
• 1/8 Cup unsweetened coconut flakes
• 1 (slightly less than) Tablespoon honey
• 1/4 teaspoon salt
• 1/4 teaspoon baking powder
• 1/4 Cup coconut oil
• 1/2 Cup hot water

Directions

• Preheat oven to 160 C / 325 F
• Mix dry ingredients in one bowl
• Mix wet ingredients in a glass measuring cup
• Mix dry and wet together
• Use coconut flour or other GF flour on the rolling pin and board, then put down one sheet of parchment/waxed paper, then put the dough on, then put another sheet of parchment/waxed paper on top, then roll to about ¼ inch or more – try to make them even.
• Use cookie cutters to make any shapes you like 

Bake at 160 C / 325 F for about 25 minutes – every oven varies so check from about 18 – 30 minutes to figure out when they are done!

Let them cool on a rack, then enjoy plain or with sweet or savory toppings.

* Oatmeal is not always gluten free due to potential cross contamination, please check the labels and rely upon your own health guidelines regarding this recipe