Kombucha Making...Made Simple!

Hey there, kombucha lovers! I hope you're enjoying the long weekend. Me, I'm doing great - except for the fact that I haven't had a kombucha in 2 days. That's pretty much a world record for me, considering how addicted I've become! But, my little glass bottles filled with kombucha are fizzing up and should be ready to drink within a day or two. Ah, sweet relief.

Lately, I've been getting asked this question fairly often: "How do you make kombucha?" Followed by "Is it hard? Do you have to tend to it several times a day or week?" So, I've decided to just write out the instructions as simple and directly as possible. I'm a keep-it-simple kind of girl, and I find that far too often instructions give you t.m.i. (too much information) and confuse you right into giving up. But, the truth is that making kombucha couldn't be easier! And, for those who are new to this wonderful beverage, kombucha has been associated with everything from anti-aging benefits to curing cancer to just plain rejuvenation. Whatever your reasons for drinking kombucha may be, I think you'll find that it feels great in your system and is a fantastic, healthy beverage to incorporate into your life.

Tess's Kombucha 101

1. Score a scoby. What's a scoby, you ask? It's a starter mushroom that you'll need. I find that if you ask, you'll very often receive. So, just put the word out in your community (and at your local health food store) and see if anyone has a starter for you. They probably will. You should also receive a little liquid with your scoby. This is your starter liquid.
2. To make a gallon jug of kombucha: Boil 3 quarts of water. Add 2 tablespoons plus one teaspoon of organic black or green tea. Add one cup of organic sugar to the hot tea, stir, and let cool. Remove the tea bags.
3. Wash your hands very well (it is very important that every step of the kombucha-making process be clean and sanitary - and the containers you use should always be sanitized as well). Place the kombucha starter (scoby and liquid) in a gallon size glass container. Add the cooled sugar-tea mixture.
4. Cover the opening with a cloth or organic paper towel. Place a rubber band around it to secure. This is to keep air flowing through to the kombucha (and it will also prevent any bugs from entering). Place in a cool (room temperature), dark place for 10 days. Don't move or disturb it, as it's pretty antisocial during that time. It will also start forming a cute white baby scoby on top of the mixture. At first, you might even think it looks like mold. Leave that baby alone and go about your business.
5. After 10 days, you'll want to check it every day or two to see if it has become perfection. What you're looking for is the perfect sweet-sour flavor. If you want really sweet kombucha, you can let it ferment for less time. However, the longer you let it ferment, the less sweet it will become (and healthier, in my opinion). However, don't let it get too sour or you'll end up with kombucha vinegar! Find that fine line. And, of course, you'll want to be sanitary about testing the kombucha. Enough said.
6. Once your kombucha is at just the right level of sweet-sour-ness, you'll need to take immediate action. With your very clean hands, remove the scoby(s) and wash well under room temperature water. Place in a clean glass container along with about 2 cups of the kombucha liquid. That will be your new scoby starter and starter liquid.
7. Do you have several old GT (Synergy) kombucha bottles that have been sanitized (run through the dishwasher, for example)? Good, you'll need them. Place the rest of the kombucha in your old GT kombucha bottles this way: Fill each bottle with the kombucha liquid, leaving about two inches of space at the top.
8. Now for the fun part! The fizz part. Place another one inch of juice in each bottle (so that you still have one inch of space at the top). You can try grape juice, cranberry-pomegranate juice, fresh berry juice (blackberry, strawberry, or blueberry), and/or ginger juice. Or any other kind of natural, organic juice that sings to you. Finally, cap each bottle tightly and set aside in a cool dark place (at room temperature) for several days. Personally, I find that four days is the perfect amount of time to let the kombucha become fizzy paradise. However, if you prefer your kombucha less fizzy, you can let it sit for less time. From there, place the bottles into the fridge. Once cold, follow your bliss and drink up!
9. Do it all over again...and once you get too many scoby starters, spread the love!

I hope that helps, and be sure to let me know how your kombucha adventure goes!

Top 10 EASY PEEZY Ways to Eat More Raw Foods!

No matter whether you're an omnivore, vegan, raw foodist, or junk food junky, we can all agree that more raw foods are a good thing. Raw foods are rich in antioxidants, nutrients, vitamins, enzymes, and fiber. Plus, none of their life-giving benefits have been denatured so you'll really get a lot of vitality out of them to keep you running strong!

Personally, I land in the category of health-food minded vegan who loves raw foods, but isn't a strict raw foodist by any means. However, with every new product that comes out on the market these days (think coconut butter, raw agave nectar, raw cacao), I find it easier and more exciting all the time to incorporate more living foods into my diet! Plus, it doesn't have to be hard at all. Or boring!



Here are my top ten EASY (and, uh, yummy!) ways to eat more raw foods every day, in every way...

1. Start your day with a smoothie and a smile. For a raw food smoothie, use fresh juice and fresh or frozen fruits. You can also throw in some superfood additions like hemp, flax, or spirulena for an extra woo-hoo!
2. Make a delicious salad every day. Find or make a fresh dressing you love and add lots of yummy things to your salads (like avocado, shredded beets and carrots, sprouts, and grape tomatoes).
3. Sprout it up, people! Sprouting is an incredibly cheap, nutritious way to incorporate living foods into your diet. Plus, anytime you sprout a food, you exponentially increase its available nutrients.
4. Have a yummy meal in a glass. Raw foods shakes are delicious, filling, and uber-nourishing. Try adding frozen banana for sweetness - or if you prefer things a little sweeter a few soaked dates are great as they add sweetness in a whole-foods, nutrient-dense way. I also like to add vanilla and almond milk for a delicious, creamy vanilla shake.
5. Experiment with raw desserts! Oh yum, are they good! I've been doing a lot of this for my next book (which is a yummy weight loss program) and boy have I been enjoying the recipe testing part of it! "Rawberry Star Bars" are my daughter's new raison d'etre. But until my book comes out, suffice it to say that you can have some fun making up treats using fresh fruits, raw coconut butter, soaked cashews, agave nectar, etc. and you'll never miss a thing.
6. Wrap up some deliciousness in a romaine or chard leaf! Here's a recipe for Funky Chunky Guacamole Wraps from the raw foods chapter of my book, Radiant Health, Inner Wealth. YUM.
7. If you really want cooked foods, that's fine. However, if something is just as delicious raw, then why not eat it that way? For example, I've recently discovered how delish it is to prepare kale in the raw. Simply cutting it finely and "massaging" it with its sauce really tenderizes it. It's so yummy and fresh-tasting!
8. Snack on fresh vegetables throughout the day - carrots, cherry tomatoes, pea pods, and celery are all familiar, crunchy health foods that do our bodies a big favor with their fiber, vitamins, and minerals. If you're on the go, you can make up "veggie snack packs" to grab each morning before you head out of the house.
9. Experiment with one new raw foods recipe each week. There are lots of great recipes available for everything from sushi to pies to wraps. Gone are the days when raw foods were only about health. Nowadays, they're also about the yum!
10. Consider investing in a food dehydrator. I personally finally bought one last year and now I can't believe I waited so long! I had wanted one ever since the Ronco infomercial days of the 80s! But now I have me one fine little mama - the biggest baddest Excalibur. And boy do I love it! I can make all kinds of raw/living foods -  flax crackers, veggie-based tortillas, fruit leathers (for my daughter's lunches), zucchini chips, and so much more.

Thanks so much for stopping by and I'd love to hear what YOUR favorite way to eat raw foods is!!

Eating more raw foods is a great way to stay healthy and PREVENT illnesses. I'm loving the Kathleen Show's Prevention Not Prescriptions Tuesdays. Be sure to check out the other fabulous bloggers here!

10 Ways to Eat More Veggies (and Love it!):

People always say to me: "I should eat more vegetables, Tess!" I invariably smile at them and say "Shouldn't we all!" But it's so true...eating lots of fresh, organic vegetables makes a world of difference in our health. Good ol' veggies give our skin a glow, keep our digestive system on track, and keep our weight in the happy place. It's also striking to me how much of a difference the consumption of more fresh vegetables would make in the health of our society. Many of the diseases people suffer from are due to diet - a diet that usually includes far too few whole foods and vegetables. So, my advice? Make eating vegetables a joy! If you begin eating your vegetables daily, I promise you'll notice a big difference in how you look and feel. And I also promise that you'll love it!

So here are a few tips on getting more veggies into your daily diet. Ideally, 6 cups of fresh vegetables daily is my recommendation, although even half of that is great!

10 Ways to Eat More Veggies (and Love it!):

1. Make a list of your favorite vegetables. Start there, rather than with ones you "should" like.
2. Try tossing your favorite vegetables with a little olive oil (and garlic) and baking at 400F, until browned and well roasted. Almost any veggies are surprisingly delish this way, even broccoli!
3. Discover as many recipes as you can that use vegetables as the main ingredient. Again, go for ones that sound delicious to you. You'll be more likely to stick with a healthy lifestyle if you're actually enjoying it! There are several delicious vegetable recipes on this blog, in my book, and on VegWeb.
4. Make "snack bags" for when you're on the go. For example, if I know I'll be gone for several hours, I'll often pack some organic celery, pea pods, and carrot sticks (ready to go) so that I can keep up with my veggie intake while I'm away from home.
5. Soup out! Many soups make a great medium for vegetables. Tomato Soup, vegetable barley, and Green Chili-Garlic-Potato are just a few that are veggie-packed delights.
6. Discover your happy salad! Everyone has one. What kind(s) of dressing do you love? What toppings make you smile? As long as you're using mainly whole foods ingredients, you can build a delicious salad that will love you back. For example, one of my happy salads consists of: romaine lettuce, sliced onions, kalamata olives, grape tomatoes, diced cucumber, lemon-marinated tofu, and a garlic-olive oil-lemon vinaigrette. Oooh, my mouth just started watering...
7. Try mixing fruits with vegetables for added interest. For example, some sliced pear in your arugula salad adds a delicious, nutritious element.
8. If you need a place to begin, you can also juice your vegetables to help increase your daily intake. Juicers are available for under $50 and can help you stay vitalized with veggie power! Personally, I don't feel the need to juice daily, though - I juice when I feel my immune system needs a kick, or once in a while when my body asks for it (yes, it talks to me...just like yours talks to you!).
9. Make an Asian stirfry for dinner - with a simple sauce made from tamari, garlic, toasted sesame oil, and fresh ginger, your veggies will taste divine. Just make sure to keep their nutrition intact by only cooking them until they're crisp-tender.
10. Wrap them up! Whether in rice paper (for fresh spring rolls), phyllo (for baked pockets), or whole grain tortillas (for veggie wraps), the right combination of seasonings and sauces will make you want to eat veggies til the cows come home! (And they will come home, once they find out you're eating all those veggies.)

Eating lots of vegetables is a great way to prevent illnesses and keep your immune system at its peak! The Kathleen Show has a program called Preventions Not Prescriptions every Tuesday that I really recommend checking out. Lots of great bloggers with wonderful ideas on wellness and health are always involved.

Thanks so much for stopping by, and please let me know your favorite way to incorporate vegetables into your life!

Sesame Tofu with Fresh Basil and Thai Sweet Chili Sauce

Ever wonder what to do with tofu? You're not alone. This is currently a crisis in our modern world, and I'm here to help. I will not rest until every food eating citizen learns to love at least one tofu dish. Why do I care so much? Because this poor innocent food has been wrongly accused of being tasteless for far too long.

And the reason it's often tasteless is poor preparation. No you can NOT just throw some plain tofu on top of some veggies and serve it on a plate. No, no, NO. Tofu must be prepared with flavor-rich counterparts to bring out its awesomeness. Think of tofu as a neutral, passive food, just waiting for someone to tell it what to do. However, once it has direction, it goes along willingly, ready for any task.

This recipe is from Radiant Health, Inner Wealth and is a favorite amongst both kids and adults. Enjoy!

Sesame Tofu with Fresh Basil and Thai Sweet Chili Sauce

Here is a dish that is very easy to make, yet completely delicious and impressive! If you use both black and brown sesame seeds, it will look beautiful as well. You can serve this plain or alongside some rice or Asian noodles. This is also a hit with kids. The last time I served this to a group of children, I was asked: “How do you spell good dinner?”

1 lb. tofu, extra-firm (not silken)
½ cup “Thai Sweet Chili Sauce” (found in the Asian section of most supermarkets)

Flavor that Tofu:
1 teaspoon dried garlic granules
2 tablespoons grated fresh ginger
2 tablespoons plus 2 teaspoons tamari, shoyu, or soy sauce
2 tablespoons liquid vegetarian broth

Crispy Coating:
¾ cup sesame seeds (preferably a mixture of black and brown sesame seeds)
1 tablespoon dry cornmeal
2 tablespoons rice flour (or whole wheat pastry flour)

Pan-Frying: 3-4 tablespoons oil (sunflower, non-virgin olive, or coconut)

Garnish: 4 teaspoons fresh basil, minced or cut into thin ribbons

1. Cut the tofu into eight slabs. Press the tofu between paper towels to remove excess moisture for at least 30 minutes.
2. Flavor that tofu! Remove the tofu from the paper towels and cut it into triangles that are about two inches in size. Place the pieces in a single layer on a plate. Combine the garlic, ginger, and tamari. Pour this mixture over the tofu, turning the pieces to coat all sides with the marinade. When most of the liquid has been absorbed, pour the broth over the tofu to moisten it. This will help bind the coating to the tofu.
3. Place the seeds, cornmeal, and flour in a large plastic bag and shake well to combine.
4. In a large skillet or wok, heat the oil over medium-high heat.
5. Place several of the tofu triangles in the bag and gently shake to thoroughly coat the tofu with the breading. When the oil in the pan becomes hot, add the tofu in a single layer.
6. When the tofu pieces are golden brown and crisp on the bottom, turn them over. When both sides are golden and crisped, remove and allow them to drain on paper towels.
7. Repeat steps 5 and 6 until all of the tofu has been used up.
8. Distribute the tofu onto four plates. Shake or stir the chili sauce and drizzle it evenly over the tofu. Top each portion with one teaspoon of the fresh basil and serve immediately. One final note: Once you begin eating this dish, you may inadvertently begin cursing loudly to yourself due to the excessive yumminess present on your plate. Don’t be alarmed—this is a standard reaction and will subside when you’re done.

Serves 4; GF/Purple (according to the guidelines in Radiant Health, Inner Wealth)

Tomato, Basil, and Roasted Pine Nut Penne

Know any people with bad attitudes about vegan food? This dish will totally mess with their heads. Put some “Green Bread," “Spinach Strawberry Salad," and “Chocolate Bliss Pie" on the table as well and you may even score yourself some stalkers. Also, because this sauce isn’t cooked, you can throw this entrée together in about twenty minutes!


This recipe is from Radiant Health, Inner Wealth.


Photo by Michelle McCluggage









16 oz. penne pasta (or gluten-free pasta if you are gluten intolerant)

2½ cups grape or cherry tomatoes
½ cup kalamata olives, pitted and chopped (or other high quality Greek olives)
5 large cloves garlic, pressed or minced
¼ cup olive oil (regular or extra-virgin)
2 tablespoons fresh lemon juice
1 tablespoon balsamic vinegar
2 teaspoons sea salt (or less if you prefer)
Lots of freshly ground black pepper (to taste)
¼ cup pine nuts
½ cup (packed) fresh basil, cut into thin ribbons or chopped

1. Cook the pasta according to the directions on its former home.
2. While the penne is cooking, you can toss the sauce together. First, wash the tomatoes and cut them in half. Place them in the largest bowl you have. No bowl is too big.
3. Add the chopped kalamatas, garlic, oil, lemon juice, balsamic vinegar, salt, and pepper to the giant bowl. Gently toss well to combine.
4. Toast the pine nuts in a dry pan over medium-low heat until they are aromatic and lightly browned, shaking the pan often so that they cook evenly. Watch them closely, as this process will take well under 5 minutes. As soon as they are done, remove them from heat and set aside.
5. When the pasta is al dente, drain it well in a colander or strainer. Add it to the big bowl and toss it with the sauce. Mix well to combine. Add the pine nuts and basil. Toss lightly and serve immediately. Gloat.

Serves 6-8
30 minutes or under! GF (with substitution)/SF/Purple

Buddhaful Blue Skillet Cornbread

Oh yum. This is some friggin' good bread--a little sweet, a little rich, but oh-so-satisfying. This cornbread contains the ultra-healthy blue corn, which is higher in protein than yellow corn. Blue corn is also energy-building, supportive to the liver, and is more tri-doshic (an Ayurvedic term meaning "good for all body types") than yellow corn. Besides, nothing like a good soup and some homemade bread to satisfy your soul!




Flegg:
2 tablespoons flax meal (ground flaxseed)
1/4 cup boiling water

Wet:
1 tablespoon apple cider vinegar
1-1/3 cups nondairy milk
1/3 cup oil (non-virgin olive, melted coconut, or sunflower)

Dry:
1 cup each: blue cornmeal and whole wheat pastry flour
2/3 cup organic sugar (optional for sweet cornbread)
1 tablespoon baking powder
1/2 teaspoon each: sea salt and baking soda

1. Preheat the oven to 400F. Place a large iron skillet in the oven to warm it while you're making the cornbread.
2. Flegg out. How, you ask? Simply combine the flaxseed meal with the boiling water in a small bowl and stir. Set aside for at least 5 minutes, or until gooey.
3. In another small bowl, combine the vinegar and milk (this will become your "buttermilk"). The vinegar/milk bowl will also need to be in time out for five minutes - same as the flegg. They can talk amongst themselves if they get bored.
4. In the meantime, combine the dry ingredients in a medium bowl. Whisk or stir well, until thoroughly combined. Set aside.
5. Combine the flegg with the vinegar/milk mixture. Stir well, then whisk in the oil. Once the wet ingredients (and flegg) are very well combined, stir into the dry mixture. Combine well, but do not over-mix.
6. Remove the skillet from the oven (using good hot pads) and spray or coat lightly it with oil. Pour the batter into the skillet and smooth out the top. Bake for 25-30 minutes, or until a knife inserted in the center comes out clean. Enjoy!

Makes 10 servings/SF/Blue (but of course)
("Blue" is a health guideline that is used in Radiant Health, Inner Wealth)

Oven Roasted Cauliflower with Rosemary and Garlic

Here's a favorite dish from my book Radiant Health, Inner Wealth. The perfect solution for when you have the munchies, but want to give your body something healthy!

Incidentally, this is a great side dish for Thanksgiving (or any special occasion) and can be prepared in advance. Simply toss all of the ingredients together and marinate overnight. Pop it into the oven half an hour before dinner, and there go you! Simple elegance.


2 teaspoons fresh rosemary leaf, stems removed and chopped
4 teaspoons olive oil, extra-virgin or regular
6 medium cloves garlic, minced or pressed
½ teaspoon sea salt (plus up to ⅛ teaspoon more if you like)
¼ teaspoon each: organic sugar (or sucanat) and ground black pepper
½ teaspoon balsamic vinegar
3½ cups chopped cauliflower (cut into bite sized pieces)

1. Preheat the oven to 400° F. Place everything but the cauliflower in a large bowl and stir to mix. Next, add the cauliflower and combine well with the seasonings using a rubber spatula. At this point you can allow the mixture to marinate for up to 24 hours (refrigerated in an airtight container) if you like.

2. Spread the mixture onto a large ungreased cookie sheet, using the rubber spatula to scrape all of the herbs and spices onto the cauliflower. Bake for about 15 minutes.

3. Turn the cauliflower over with a heat proof spatula and bake for another 10-15 minutes, or until lightly browned and very tender. Remove and serve. Feel impressed with yourself for as long as you like.

Serves 2; 30 minutes or under! GF/SF/Green (according to the color-coded system in my cookbooks and Be Radiant program)