FERMENTING FUN: A Quick and Simple Guide to  Preserving Your Garden Veggies 

FERMENTING FUN: A Quick and Simple Guide to  Preserving Your Garden Veggies 

how-to-ferment-veggies-picklesFermented vegetables are not only an easy way to get your probiotics, but a quick  way to preserve fresh produce with minimal fuss. Although the foods need refrigeration once they are prepared and last several months as opposed to the year or more with canned goods, the simplicity of this process has us hooked!  

The only equipment you need other than the vegetables, a chopping board and a good knife are salt, water and jars with lids.

Almost any vegetable or combination of several can be cultured. Basically you just cut it up and put it in a jar with a brine (salt water), leave it for a few days until it ferments to your taste. One of my favorite go-to sites for fermenting is Cultured Food Life by Donna Schwenk. She has an entire section on fermenting vegetables here. Another great resource is Sandor Katz’s classic book Wild Fermentation. Check these out and try a few of these recipes. Once you get the idea, you can start experimenting and come up with your own favorite combinations of vegetables and flavorings. 

If you’ve never done this before, I recommend starting with carrots because in my experience they’re the most foolproof.

Fermented Carrots*

You’ll need:

  • Salt to taste (starting with 2 tsp)
  • 1 qt water
  • Carrot sticks (about 4-6 carrots) Herbs, if you’re inclined

Make a brine by mixing the salt and water until the flavor is a little bit too salty to taste. (It has to have enough salt for the fermentation and the flavor will mellow). Pack the carrot sticks into the quart jar and add the brine until they are covered by liquid. Add the herbs.

Leave the jar on the counter for about three days to ferment. They should taste bright and crisp. Then keep them in the fridge.

Tasting note:
Try adding a slice of fresh ginger or a garlic clove for more kick.

*You will also find this recipe in the new, up and coming “Bread and Beauty,” cookbook, a project celebrating and supporting Maryland’s  beautiful Montgomery County Agricultural Reserve, over ninety thousand acres of land dedicated to growing food!  Follow this link to get your own copy. Also a terrific gift idea for the foodies in your life. 


Here are a couple of tips for fermenting vegetables:

  1. Some vegetables tend to get mushy, especially if there is not enough salt. Place an oak or a grape leaf over the top of the vegetables before closing up the jar, making sure the water is still covering the leaf. The tannic acid helps keep them crisp.
  2. Cut off the blossom end of cucumbers before adding to the brine, which removes an enzyme that might keep out the crunch.
  3. Don’t be afraid to experiment, and if something doesn’t turn out to your taste, don’t throw it out too quickly. Lots of times it can work perfectly mixed up in a salad or soup.
  4. Fermented vegetables can last several weeks or even months in the fridge. There’s no danger of “bad bacteria” because the fermentation cultures the probiotics, or “good bacteria.”  Obviously if something tastes or smells bad, however, don’t eat it.
Healthy Homemade Mayonnaise

Healthy Homemade Mayonnaise


This simple, homemade mayonnaise recipe changes everything!

Eating store-bought mayonnaise is like eating chemical goo.

Mayonnaise is one of America’s favorite condiments. It’s at the heart of so many of our favorite things. I’m thinking about potato and egg salad, tuna salad and creamy dressings. And what’s that leftover turkey sandwich without (a lot of) it?

There was a time, though, when it was a guilty pleasure, especially back in the days when we were all terrified to eat any fats. Then we found out about Sally Fallon and Nourishing Traditions and realized that fats weren’t only okay, but we really need them! So we could have all the mayo we wanted. Right? But no, because every single one of the brands available in the supermarket were made from tons of creepy ingredients like those industrial vegetable oils and so many other things you couldn’t even pronounce.

So then we’ll just make it ourselves.

Right? Well, that sounds good, but every recipe I ever tried requires three hands. You hold the mixer in one, the bowl in the other and then you drop the oil in very slowly, one drop at a time. And if you put the oil in too fast (because it’s hard to manage all of this at once) your homemade mayo ends up being a nasty mess that you have to throw out. Eating mayonnaise as part of a real food diet was a problem.

That is, until I found THIS RECIPE, which is quick, delicious and never fails!

It’s truly like magic.


In fact, the recipe is called “Magic Mayonnaise” and it’s in a wonderful book called The Hands-On Home: A Seasonal Guide to Cooking, Preserving & Natural Homekeeping by Erica Strauss.

(NOTE: For this recipe, you need an immersion blender. I have this one. If you don’t already have one of these, I promise you it is worth the small investment. I use mine every single day and consider it my number one kitchen tool.)

Homemade Mayo Recipe


In a wide mouth pint mason jar, combine

  • 1 large egg
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon white wine vinegar
  • 1 teaspoon Dijon mustard
  • ½ teaspoon salt
  • 1 cup neutral flavored oil (I use a light olive or avocado for mild flavor and to get healthy fats.

Let the egg settle to the bottom of the jar, then insert the immersion blender all the way down and turn it on at medium speed. Keep it at the bottom so that it will pull the oil down and form an emulsion. When you see that it has become mostly mayonnaise, slowly pull the immersion blender up and out of the jar, pulsing as you go. Put a lid on the jar and it will keep for up to a week.

And that’s it.

Quick, easy mayonnaise you can make yourself in five minutes or less, with all healthy, delicious ingredients. So now go have that turkey sandwich with plenty of mayo. Life is good!




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More planning, less plastic (#goals)

More planning, less plastic (#goals)

Just last week, I was on my way home from a meeting and knew I had limited time there before moving onto the next thing. I was STARVING, my lack of meal planning on both the breakfast and lunch ends had me kicking my low-blood-sugar self. Worst part was – this wasn’t a particularly isolated event. It happens more often than I’m proud of. Am I the only one?

For some reason – I don’t think so.

It seems to me that our go-go-go lives/mentality make it easy for us to skip meals left and right, depend on snacks (usually in single-use packaging) and eat out more often necessary, leading to inefficiencies all around as we waste time, money, and nutrition due to lack of planning. I don’t mean to generalize. I’m a single, freelancing/entrepreneur-ing, social, busy millennial who can “get away” with this lack of planning since no one else is depending on me, but for those with circumstances that match my own I’d say the meals prepped & prepared are few and far between.

I’ll also take this opportunity to say that I am in this buzzy way trying to promote my own brand that celebrates *slowing down*. The irony never escapes me, particularly since I have to face my lack of planning with my aversion to plastic and other waste-full conveniences like single use packaging. It’s a journey – a constant learning in being aware of our habits and how they affect what/how we buy. I’m grateful to Lady Farmer and our mission for forcing me to think about these things and change (even if ever so slowly)!

So – back to my low blood sugar car ride home. I remembered a sweet neighborhood grocery and prepared foods store where I could get something relatively healthy and also quick…I could pick it up then eat it at home in my limited time. I even had my reusable steel to-go container in the car with me! I was winning. I pulled into the lot and proudly grabbed my tote with my zero-waste supplies, and entered the store excited to blow everyone’s minds with how resourceful I was. The display of plastic to-go containers and tops waiting to be filled made me feel especially pleased with myself.

When I asked the nice woman behind the counter if she could please put the seared salmon in my container along with some roasted veggies, she looked back at me wide-eyed and worried, not sure if she could do such a thing. I internally eye-rolled as she got her manager, who (somewhat abrasively) told me that it was against policy but she would be nice about it just this once. She said something about it being against health code which I immediately wrote off as untrue, because how could it be? I did not understand why everyone was so upset, I expressed my gratitude, and merrily went on my way, kind of confused about why it had been such an issue but also – again – feeling very pleased and proud of myself.

As I thought about in on the rest of my drive home, however, it dawned on me why it could be a health code violation. Thinking about it from the producer’s standpoint, it occurred to me that they’re liable for all kinds of things from food temperature to food container contamination…and upon speaking about it with a few folks I know in the food industry, I realize that is, in fact, the main reason why it is ILLEGAL (at least in our state) to fill your own zero-waste container at a prepared foods carry-out counter. Isn’t that infuriating? Like – it makes sense – I’m sure something happened once that was awful and I’m sure the rule does keep a lot of us from getting sick. So not only do we have to fight with our own organizational challenges and reliance on the plethora of single-use conveniences around us at all times, but it’s actually AGAINST THE LAW to do what we’re trying to do (in this case, avoid plastic) because it’s deemed unsafe!

Jeepers. It sure bugs me. Especially since I completely understand both sides of the issue.

All I can conclude from this experience, my friends, is that there is serious work to be done. And perhaps the issue runs deeper – that maybe the entire industry of convenience, of prepared foods, of single-use experiences and items, of things that take little time and thought on our part, are actually causing the world harm and costing us more money than we can even be aware of.

So does this mean I must become expert meal-planner and packer extraordinaire? Ugh. OR – we could all just move to France where “convenience” and “to-go” are not words that you see often grouped with food. They plan, prepare, sit, and enjoy food there with one another, above most other things including buzzing about for the sake of busy-ness.

The likelihood of a French move or overhaul of our gastro-culture makes me realize I should probably just face the facts and look to change some of my own habits.

I’ll be sure to keep you updated here 🙂




This image as well as the featured image on this post are from @lifemadelight, a great zero-waste instagram account! The container I use is the exact same as the one pictured here.



PS – Please comment with your thoughts & observations! This is one of my fav conversation topics right now. I’d love to hear what the internet has to say.

The Potato Hack(s)

The Potato Hack(s)

Folk tradition has it that you should plant potatoes by St. Patrick’s Day. I’m always excited for this early spring task. It’s like opening day for the garden season! It’s easy and fun, too. There’s nothing like sticking a few pieces of potato in the ground and then weeks later, pulling up a big, luscious clump of whole fresh spuds.


Americans love potatoes! According to the USDA, they comprise about a third of all the vegetables we eat, and most of those are in the form of french fries and chips. As far as veggies go, though, these aren’t really the ones we need to be piling on our plates. The most popular varieties are high glycemic and cause a rapid spike in blood sugar when eaten, which has been a huge contributing factor to diabetes and obesity in our country.  

Are potatoes bad for you?

Given a few tips about potatoes, however, there are ways we can enjoy them freely as a nutritious and delicious part of a healthy diet. These suggestions come from Eating on the Wild Side by Jo Robinson. (see this blog post for more from this book)

Potato Nutrition

  1. Select the smaller “new” potatoes for a lower rise in blood sugar or the more colorful varieties for more abundant nutrients.  Purple potatoes are especially nutritious. A variety called “Purple Majesty” has been shown to lower blood pressure!
  2. To lower the glycemic factor, cook your potatoes and chill them in the refrigerator for 24 hours before eating. This converts the starch so that it’s broken down more slowly and moderates the effect on blood glucose.
  3. Add fat to your potatoes (butter!) or cook them in fat (preferably lard)  to slow down the digestion.
  4. Sprinkle potatoes with vinegar to lower the glycemic effect.
  5. Always buy organic because potatoes tend to be one of the heavier chemically supported crops in our food supply. If you can’t buy organic then always peel them before eating.

Here’s another new take on the good old potato. Because they contain a unique component called “resistant starch,” which is rich in prebiotics (basically food for all the wonderful probiotics you’re eating) potatoes are excellent for restoring the damaged gut health in those who suffer from intestinal disorders. Here’s more about that from one of our favorite integrative health experts, Dr. Mark Hyman.  Also, have you heard the buzz about The Potato Hack (by Tim Steele)  for losing weight and improving digestion?  You have to be willing to eat only potatoes for a few days, however. I can’t really recommend something I haven’t personally tried, but given the information, I can say it sounds interesting.  

Potato Hack

With so many uses for potatoes, wouldn’t it be great to grow your own? Whether you have a garden plot or a couple of pots on the porch, here’s what you do.

  1. Get a few seed potatoes (these are merely potatoes or pieces of potatoes with sprouts–or eyes–you know, like when they’ve been in the pantry too long). You can get them at the garden store, or if you want to use potatoes from the grocery, get organic ones. (Non -organic ones are sometimes treated so they won’t propagate). They should already have eyes or keep them in a cool, dark place until they sprout.     
  2. Plant about 4-6’ inches deep in loosened fertile soil with the eyes up. In the garden, leave about 8-12 inches in between the seeds or if you’re planting in pots, use one seed in an 8 or 12-inch planter.
  3. Watch the plants come up over the next several weeks. As the new potatoes grow up towards the surface, gradually add soil to create a “mound” that keeps them covered. If you want the smaller “new” potatoes you can harvest soon after the flowers start blooming. They’ll continue to get bigger up until the plant dies completely back when you’ll get the fully mature ones. You can leave them in the ground for a little while but not too long after the plant is gone or they could rot.
  4. To harvest, if possible dig the dirt out from around the plant with your hands until you start to unearth the potatoes. You can use a trowel or garden fork to loosen the clump but proceed carefully because it’s easy to damage the ones you can’t see. You will likely be surprised and delighted with how many there are. Hopefully you’ll have several beautiful potatoes everywhere you put a seed. It’s soooo much fun!
  5. In case you get get a bumper crop, here’s some information on curing and storing for later use.  


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5 Tips for Optimum Nutrition (It’s How You Prep and Store!)

5 Tips for Optimum Nutrition (It’s How You Prep and Store!)

If you read Part 1 of this blog about Eating Wild at the Supermarket, then you know that:

Not all fruits and vegetables are created equal. 

Most of the fruits and vegetables available today are grown, harvested and distributed by large-scale industrial systems. This means that our modern produce is largely grown in depleted, nutrient deficient soil, cultivated for long distance transportation and extended shelf life–not for optimal nutrition.  The dramatic rise in health issues such as cancer, obesity, adult and childhood diabetes, metabolic diseases, immunity and neurological disorders in the last half-century appear as evidence of this phenomenon.

It would be great if we could all just pick up our gathering basket and forage through the woods like our ancestors, but obviously that’s not a real solution for this widespread problem. The good news is, we have options! As Jo Robinson explains in her book, Eating on the Wild Side: The Missing Link to Optimum Health, we can maximize nutritional content by simply shopping smarter at the grocery store and following these tips once we get home with the produce.

5 Easy Tips for Optimal Nutrition/ How to Prep and Store

  1. Tearing Romaine and Iceberg lettuce the day before you eat it quadruples its antioxidant content.
  2. The healing properties of garlic can be maximized by slicing, chopping, mashing, or pressing it and then letting it rest for a full 10 minutes before cooking.
  3. Cooking potatoes and then chilling them for about 24 hours before you eat them (even if you reheat them) turns a high-glycemic vegetable into a low- or moderate-glycemic vegetable. This means it causes less of a blood sugar spike. You might be surprised to hear that combining potatoes with oil (French fry alert!) helps keep them from disrupting your metabolism.
  4. Storing broccoli wrapped in a plastic bag with tiny pinpricks in it will give you up to 125 percent more antioxidants than if you had stored the broccoli loosely wrapped or in a tightly sealed bag.
  5. Thawing frozen berries in the microwave preserves twice as many antioxidants and more vitamin C than thawing them on the counter or inside your refrigerator.



Read more in Eating on the Wild Side: The Missing Link to Optimum Health, by Jo Robinson.

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Eating Wild (at the Supermarket!) and Getting The Most Out Of Your Vegetables

Eating Wild (at the Supermarket!) and Getting The Most Out Of Your Vegetables

healthy fruits and vegetables

(photo via Eumarrah)

Not all fruits and vegetables are created equal. Some have had most of the nutrients cultivated right out of them and others are so full of sugar you’d might as well eat a candy bar.

Everybody agrees it’s a good idea to eat lots of fruits and vegetables. Eat as many as possible and you’ll be getting great nutrition. Right? The answer to that is…well maybe, but certainly not always. 

In her wonderful book called Eating on the Wild Side: The Missing Link to Optimum Health, author Jo Robinson explains how the super-nutritious plants gathered and consumed by our ancestors began to change with the introduction of agriculture. The human preference for sweet and starchy inspired even the earliest farmers to cultivate certain crops over others for taste, leaving astringent, sour and bitter flavored plants in the wild. The problem is that in cultivating for their palates they left many of the more powerful nutrients behind. Over time these powerful components have evolved further and further out of the typical human diet.

Much of the produce currently available in our country’s food supply is nutritionally compromised.

Most of the fruits and vegetables available today are grown, harvested and distributed by large-scale industrial systems. Not only is our modern produce largely grown in depleted, nutrient deficient soil, but it is cultivated for long distance transportation and extended shelf life– not for optimal nutrition. The dramatic rise in health issues such as cancer, obesity, adult and childhood diabetes, metabolic diseases, immunity and neurological disorders in the last half-century appear as evidence of this phenomenon.

In her book, Robinson does not merely rail against the current state of things, thankfully, but provides practical knowledge and simple tips for navigating through these issues.

It’s not about striking out into the woods with your gathering basket.

It’s about:

  • learning what you can easily grow for yourself or find in the supermarket
  • what varieties to look for, how to shop for freshness
  • how to prepare and store all of the best produce that is widely available so you can get the most bang for your buck (and bite!)



Here are our favorite tips from Jo for

Getting The Most Out Of Your Veggies at the Supermarket!

from Eating on the Wild Side by Jo Robinson

  1. The yellowest corn in the store has 35 times more beta-carotene than white corn.
  2.  Carrots are more nutritious cooked than raw. When cooked whole, they have 25 percent more falcarinol, a cancer-fighting compound, than carrots that have been sectioned before cooking.
  3.  Beet greens are more nutritious than the beets themselves. 
  4. The smaller the tomato, the more nutrients it contains. Deep red tomatoes have more antioxidants than yellow, gold, or green tomatoes. The most nutritious tomatoes in the supermarket are not in the produce aisles— they are in the canned goods section! Processed tomatoes, whether canned or cooked into a paste or sauce, are the richest known source of lycopene. They also have the most flavor.
  5. Ounce per ounce, there is more fiber in raspberries than bran cereals.
  6. Canned or jarred artichokes are just as nutritious as fresh artichokes .



For Part 2 check out 5 Tips for Optimum Nutrition (It’s How You Prep and Store It!)

Read more in Eating on the Wild Side: The Missing Link to Optimum Health, by Jo Robinson.

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Perennial Vegetables for Your Garden: Plant These Once, Eat Forever

Perennial Vegetables for Your Garden: Plant These Once, Eat Forever

Imagine having an established food supply from your garden that comes back every year on its own!

There’s a jumble of seed catalogs and plant guides that I keep fireside and peruse while visions of veggies dance in my head. This year I’m especially excited to be expanding my selection of perennial vegetables.


Why cultivate perennial vegetables in place of the annuals that make up the typical summer garden?

The benefits of growing perennial vegetables are many. For starters, they are a lot less work!

  • You plant them once and then you can neglect them.
  • Once they have taken hold they will be repeat performers year after year
  • They establish mature root systems that enrich the soil.
  • Established plants crowd out weeds and have increased resistance to drought and pests.
  • Perennials help hold water and nutrients in the soil and create habitat for a wide variety of microorganisms that make a garden fertile and healthy.
  • Because the soil around the plant doesn’t have to be disturbed every year, it’s able to capture carbon from the atmosphere and sequester it, an important process in the reversal of global warming.
  • And if that isn’t enough, perennial vegetables are often harvested earlier or later in the year, thereby extending the season. They’re also useful in creating a permanent edible landscape.



Image Source: Mother Earth Living

So which vegetables are perennial? The ones we’re most familiar with are rhubarb and asparagus, but there are many others. Here are few perennial veggies that are good to start with, some of which I have already and others that I plan to introduce this year.


Perennial Vegetables List


1. Sunchokes (Jerusalem Artichoke)


Plant these tubers in the ground and enjoy beautiful sunflower-type blooms on top of a dense cluster of 6-8 ft stalks in late summer. At the end of the season, you can dig up the tubers and eat them like potatoes — cooked in soups, mashed, baked or fried.

2. Ramps (Wild Leeks)


Shade-loving,clumping and spreading leafy vegetable used as a green in salads or as a flavoring such as a leek or scallion. The bulbs can be used like garlic and onions. (Also in the old fairy tale, it was Rapunzel’s mother who was craving ramps and sent her husband to steal them from the witch’s garden.)

3. Turkish Rocket


Also called warty cabbage, this leafy green resembles arugula but produces a small broccoli-like flower. It grows in clumps and has a slightly bitter, peppery flavor. It’s a great addition to mixed cooked greens or eaten raw.

 4. Sea Kale


This leafy shrub grows to about 3 ft tall and wide. The leaves can be used like collards or mustard greens while the new spring shoots are harvested and prepared in much the same way as asparagus. The flower is similar to broccoli.

5. Sorrel


Can be used like spinach, cooked or raw, though when eaten fresh, the strong lemony flavor serves well in a mix with other milder leafy greens. It grows easily from seed and catches on quickly in the garden,  improving the soil around it season after season.


Learn More

Perennial vegetables might be harder to find and usually take longer to establish, so it might be a year or even longer before you get food from a plant. Despite these drawbacks, starting your perennial vegetables now will be worth it! You probably won’t find a wide selection of perennial vegetable plants or seeds from the usual sources, but all of the above are available at Forest Farm.

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Kefir – The Superfood You Need To Know About

Kefir – The Superfood You Need To Know About

Kefir! It’s the superfood you need to know about, a rich, creamy probiotic beverage with the consistency of drinkable yogurt but with many times more nutrients. If you haven’t discovered it yet, then read on. You’re in for a treat!

Kefir is an easy, affordable and delicious way of boosting your immune system. Besides being packed with nutrients, it’s a powerhouse of probiotics. These are the good organisms that are essential to our health, the ones that help us fight off dangerous infections. They proliferate everywhere inside our bodies and in the world around us. But with the widespread use of antibiotics, hand sanitizers and a multitude of other practices meant to keep us healthy by reducing harmful bacteria, we’ve actually been removing many of the body’s own best defenses and have created a widespread health problem. Because antibiotics and disinfectants work against both the good and the bad bacteria, the natural balance of our microscopic universe is disrupted and we become vulnerable to resistant strains, commonly known as “superbugs.”

We can help our systems restore this balance by including any  probiotic rich foods in our diet, but kefir is an A+ source, containing multiple strains of live cultures and substantial amounts of protein, calcium and magnesium as well.  Although it’s been around for a long time, thought to have originated in the Caucasus Mountains many centuries ago, kefir has recently attracted scientific interest for its potential as a beneficial probiotic food. A article from Frontiers in Microbiology  published earlier this year states…

Kefir is a complex fermented dairy product created through the symbiotic fermentation of milk by lactic acid bacteria and yeasts …As with other fermented dairy products, kefir has been associated with a range of health benefits such as cholesterol metabolism and angiotensin-converting enzyme (ACE) inhibition, antimicrobial activity, tumor suppression, increased speed of wound healing, and modulation of the immune system including the alleviation of allergy and asthma…One of the features that distinguish kefir from many other fermented dairy products is the requirement for the presence of a kefir grain in fermentation and the presence and importance of a large population of yeasts.

It is in the traditional method of making kefir, the use of the “grains” as a culture, that the diversity and abundance of probiotics can proliferate, which the article goes on to explain is not the same as the widely distributed commercial product.

Commercial, industrial-scale production rarely utilizes kefir grains for fermentation, but rather uses starter cultures of microbes that have been isolated from kefir or kefir grains in order to provide more consistent products (Assadi et al., 2000). While this industrially produced kefir may have health benefits of its own, research examining such benefits has either not been performed or is not published.

In other words, the scientific community is looking at the traditionally prepared version of kefir as opposed to what you’d buy in the store. Even the store-bought brands have more live cultures than yogurt, but the probiotics really increase when you make your kefir at home. It’s simple and quick. Anyone can do it!  Here’s the process;

1) Obtain your kefir grains. The best way is to get them fresh from someone who is making it, but there are also multiple online sources.

Grains should be stored (while not being used) in cow’s milk – in between uses or when you have extra. When you go to make a new batch, you’ll scoop the grains out of the milk as shown. You’ll also want to refresh this milk (about weekly) to keep the grains fed and happy* Grains!

2) Place a generous tablespoon of live kefir culture grains in ½ gallon of cow or goat milk.

3) Cover and place in a warm spot out of direct sunlight for at least 24 hours, or until it is the consistency of liquid yogurt.

We used a cloth here to cover our grains, which is usually ideal, but a regular lid will work well too. Fermentation times will differ based on a multitude of variables, such as temperature. Our kitchen can get pretty chilly in the winter, so we’ll use a warming plate to speed up the process. If you want to slow down the process, place in the refrigerator.

4) Strain the grains from the kefir using a plastic strainer. Place the grains in a jar of fresh milk and store in the refrigerator for future use.*

5) At this point you can flavor the kefir any number of ways. For starters, try  ½ cup of fruit, a tablespoon of vanilla or almond extract, sweeten with sugar, honey, maple syrup or stevia. Your imagination is the limit here. Experiment and have fun with it.

6) Use a hand blender to smooth it out, leave at room temperature for another 4-6 hours for its “second ferment” (this step is optional) then chill. I think the flavors are optimal when it’s cold.

7) Now drink and enjoy and know you are doing yourself and your health a huge favor!

This is Pumpkin Spice – Cinnamon, a seasonal favorite – just add a can of pumpkin, 2 teaspoons of pumpkin pie spices (cinnamon, nutmeg), and sweeten to taste using sugar, stevia, or maple syrup

*The kefir grains must be “fed” by being immersed in cow’s milk at all times between uses. Change the milk out when it gets thick. Take care of your grains, they are living things that provide you with a great gift. Thank you!

– Mary

PS – We’ll continue posting about Kefir and other important probiotics you need to know about! Recipes, articles, and more…how to get through the winter healthy and happy! Subscribe here to make sure you don’t miss anything, and to become a part of this incredible community. 

Slow Breakfast

Slow Breakfast

For my breakfast this morning, I had plain, whole milk yogurt sprinkled with pomegranate seeds, walnuts, cinnamon and honey. It took a while to separate  the luscious seeds from their tight little clumps inside the fruit, and as I was doing so I thought about how the cows had grazed the hillsides to produce the grass-fed milk and how millions of tiny bacteria had spent their lives culturing it into yogurt. Then there was a tree that grew for years and years before growing these delicious walnuts, and there were the  bees that traveled so many miles and visited so many thousands of flowers to create this perfect little bit of sweetness for me, this morning, and I thought about food and the time it takes and how we often try so hard to get around that.

I grew up in a time when Carnation Instant Breakfast was the latest and greatest thing, along with TANG and Pop Tarts, products inspired by the space age.  We were awestruck by images of the Gemini astronauts floating around in zero gravity sucking their nutrients in the form of powders and pastes delivered through tubes going straight to their mouths. They had so much to do up there in those capsules, exploring the universe and so on, and there was no such thing as “sitting” down for a meal in a weightless environment. It made perfect sense that this was how they would eat.  Of course we wanted to be like the astronauts because we were busy too, and taking the time to actually sit down for breakfast before dashing out the door to school seemed so “way back when.”  

The food industry complied with our fascination for instant, minimal preparation sustenance by creating countless “open and eat” products convenient for a busy lifestyle. Most people (many moms included)  thought this was okay as long as we were getting the nutrients we needed, which we thought we were. After all, it said so on the box.

Years later I brought this assumption into my own family life as standard operating procedure, though thinking I was being discerning, I always read labels and looked for things that were high protein, low fat, and vitamin fortified. I trusted in modern science that nutrients created in a lab would do the job, and that as long as we followed the FDA Food Pyramid guidelines we were eating well. But creating a meal with the four food groups and having the family gather around the table to eat it every night was a pipe dream. Occasionally? Sure. Normal? Nope. After all there was dance, drama, tennis, music, scouts, softball, concerts, recitals…you name it.

Convenience was the name of the game when it came to meals. It was the same for most families of the time I think, and perhaps still is, but nevertheless I don’t like admitting it.

I think about these things and write about them as a way of bringing about change, for myself as well as for others who might be interested. The slow food movement is evidence of a growing awareness of how our food systems have failed us.  Remembering the Instant Breakfast days, I consciously allow myself the moments needed to prepare my slow breakfast, and then savor the milk, fruit and honey flavors that can only be created–and enjoyed–with time.

– Mary

Slow Food Ponies


Here at Three Graces Farm, our goal is to eat real food, limiting the distance from source to plate as much as possible. Given that challenge for the human contingent of our little homestead, applying the same goals to the care and feeding of our various critters is another consideration. Yet it’s interesting how we acquired four ponies with a unique story, one that just happened to reflect our own “slow food” efforts.

Last winter, we heard about some Shetland ponies that needed a new home. They were retired therapy ponies, having worked for an organization that places these special pets in homes with members who can benefit from the healing connection that exists between humans and equines. Shetlands are particularly suited for this job, being small in size and particularly calm in temperament. When we met the mother and daughter pair, Sunshine and Lace, it didn’t take us a minute to decide they could come live with us. Merry Meadow and April soon followed, and as a result we have our very own therapy herd!

Right away we learned that our ponies are unique in another way, in that they were raised on a natural diet, without reliance on the standard commercial grain feeds that are conventional in equine care. They came to us with the regimen of free grass grazing (a highly debated approach)  supplemented several times a week by “salads” consisting of fresh, seasonal leafy greens, vegetables and fruits, nuts, seeds, and herbs.

Though not in line with common practice, we’ve continued this method of care not only because it’s what they are accustomed to, but because in many ways it parallels our own “slow food” efforts at Three Graces Farm.  Every day, we intentionally reach outside the norms of an industrialized food chain to limit our consumption of commercially processed foods, looking first to our own land and then to other local sources whenever possible. Likewise, our ponies eat mostly from the pasture and the garden, not from the factory.  Foregoing the scoop of commercial grain product and instead filling up their feed buckets with all this good stuff is a daily reminder of what we’re going for here. And why wouldn’t we extend the effort to our beloved animal companions?

These four girls are beyond irresistible! They’re like big friendly dogs who come up to for a rub and a hug. Whatever psychologists have to say  about the therapeutic aspects of having them around, I’d say that being able to throw your arms around a cute little pony’s neck and give it a squeeze is good enough for me. A look into those sweet eyes and a nose nuzzle isn’t so bad either.

We do our best to give these ponies a happy, healthy life. They have a nice barn for shelter, plenty of room to roam and graze and a diet that comes directly from the earth. Given their overall health and well being, our equine vet has affirmed this regimen with a hearty thumbs up.  We consider their gentle, loving nature, their temperament and their lifestyle to be an example for all of us humans.  It is surely no accident that these lovely creatures have come our way.

– Mary