Cultured Foods

Cultured Foods

(Excerpts from Hooked on Raw by Rhio)

Cultured food is as old as the earliest civilizations, perhaps even older. In modern as well as ancient times, wine, beer, cheese and yogurt have been examples of cultured products. These days, however, our “modern” methods of producing these products have rendered them less than excellent for our health. The making of most wine and beer now involves chemicals to “speed” the fermentation process, and our yogurts and cheeses have been pasteurized, rendering them unsuitable for human consumption. Most cheese now is being made with genetically engineered enzymes, such as Chymosin, Aspartic proteinase enzyme from R. miehei and others.

Hungarian Sauerkraut

  • 1 medium green cabbage
  • 1/2 medium red cabbage
  • 2 small muslin bags* with 2 tsp. caraway seeds in each
  • a few bay leaves
  • 1/2 quince or 1 apple
  • small bunch of grapes or 1/2 cup raisins
  • 1 tsp. Celtic sea salt
  1. Peel the outer leaves from the cabbages and set them aside. You’ll need about 5 or 6 large leaves.
  2. Cut the green cabbage and put it through the Champion (or equivalent) juicer with the blank (homogenizer) in place. Cut the red cabbage and juice it, using the juice screen. Mix the red cabbage juice and the red cabbage pulp (left over from making the juice) together. Then with your hands, blend the two cabbage mixtures together and add in the Celtic sea salt (salt is optional). This method saves a whole lot of trouble. In the olden days, you would have had to grate and pound the cabbage to get it to mush up and release the juices. The Champion (or Green Power) juicer now does the same job easily. If you want more texture or crunch in your sauerkraut, grate or shred part of the cabbage (about two cups) and add it into the above mixture.
  3. Get a large glass bowl or crock and put in one layer of the cabbage mixture about 2 inches high. Slice the quince (or apple) into thin slices and lay a few pieces on top of the cabbage, add a few raisins (or mashed grapes), then place one of the bags with the caraway seeds on top, along with 3 bay leaves. Put another layer of cabbage on top and repeat the same thing (quince, grapes, caraway bag and bay leaves). Add a final layer of cabbage on top and then cover the mixture with the large cabbage leaves you saved in the beginning. Push the mixture down firmly to get rid of any air pockets. Put a cotton cloth over the cabbage leaves in the bowl.
  4. Set this bowl into a larger bowl and then take a one gallon plastic water jug and fill with water, cap the top and set the jug on top of the cotton cloth. You need to have weight on top of the cabbage so that it will ferment properly. Put a cotton towel over the whole thing and set this out at room temperature for about 6 days (half as long in warmer weather), after which time you will have some wonderful sauerkraut. When it’s ready, take the cabbage leaves off and discard. Also spoon off any dark or off-color spots or white scum that may be on top of the sauerkraut. This is a harmless yeast called kahm.
  5. Put the sauerkraut (minus the quince, bay leaves and caraway bags) into a large glass jar and store in the refrigerator. This recipe makes over a quart, and it will keep for a couple of months in the refrigerator. To receive the benefits of the live lactobacillus bacteria, consume the sauerkraut as soon as possible. After a short period of time the bacteria will die out. There are also other benefits from consuming sauerkraut (see below).

NOTE: When you have it available, try to have at least one tbsp. of this sauerkraut each day. It is wonderful and strengthening for the digestion, full of lactic acid (which regenerates the bowel flora), all kinds of enzymes, live lactobacillus bacteria, choline, acetylcholine, vitamin C, B-complex vitamins (including B12), and other good things. Unfortunately, the sauerkraut available at the supermarket is pasteurized, so it does not give you the same health-promoting benefits. There are a few companies who provide unpasteurized sauerkraut, which can be found in the refrigerated section of some health food stores. Always read the labels carefully. (See Source Index under Rejuvenative Foods.)

*Small muslin bags can be purchased by mail order from Indiana Botanic Gardens (see Source Index).

Yogurt and Cheese from Nuts and Seeds:

Almond Yogurt

  • 2 cups sprouted almonds, blanched (see Glossary)
  • 12 oz. filtered water (or Rejuvelac)
  1. Put the sprouted almonds into a blender with the water (or Rejuvelac) and blend to a fine cream.
  2. Pour the cream into a muslin bag and squeeze out all the liquid. You should have approx. 10 oz. Put this liquid into a wide-mouth glass jar, cover with muslin or cheesecloth and let it sit at room temperature for 8 hours. The yogurt will separate from the whey, which stays on the bottom of the jar.
  3. When done, put the jar into the refrigerator and let it solidify more. To serve, scoop out the yogurt from the top CAREFULLY, so as not to mix the yogurt with the whey.

Makes approximately 6 oz. of yogurt. Keeps for up to 5 days in the refrigerator. When storing all nut and seed yogurts, keep them in the same glass jar that you made them in, but when screwing on the top, leave it loose. In other words; do not screw the top on tight. This lets in a little air circulation and doesn’t build up any pressure in the jar and the yogurt lasts longer.

Pine Nut Yogurt

  • 2 cups pine nuts
  • 8 oz. filtered water (or Rejuvelac)
  • additional filtered water for soaking
  1. Soak the pine nuts in filtered water for 8 hours. Rinse, drain and sprout for 8 hours.
  2. Rinse again. Put the nuts into a blender with 7-8 oz. filtered water or Rejuvelac and blend to a fine cream.
  3. Pour the cream into a muslin bag and squeeze out all the liquid. There should be approx. 12 oz. of liquid. Put the liquid into a wide-mouth glass jar, cover with cheesecloth or muslin cloth, and Let sit at room temperature for 8 hours (5-7 hours in hot weather). You will see the whey separate from the cream, which rises to the top.
  4. When it is done, put into the refrigerator for about 3 hours, so the cream solidifies more. To serve, scoop out the yogurt carefully as needed from the top, leaving the whey on the bottom of the jar.

Yield: approx. 1 cup of a very rich and tasty yogurt. Keeps for up to 5 days in the refrigerator.

Pine Nut Parmezan

  • 2 cups pine nuts
  1. Soak the pine nuts in filtered water for 8 hours. Rinse, drain and sprout for 8 hours.
  2. Rinse the pine nuts, then place on a mesh dehydrator tray and dehydrate at 95° F for 24 to 36 hours, or until thoroughly dry.
  3. Grind the pine nuts in a coffee/nut mill. Store the Parmezan in the fridge.
  4. Yield: a little more than 2 cups. Keeps for up to a month in the refrigerator.

Veggie Seed Paté

(It’s Not Chopped Liver!)

  • 1 cup almonds, soaked overnight in filtered water and blanched (to remove skins – see Glossary)
  • 1/2 cup sunflower seeds, soaked overnight in filtered water
  • 1/2 cup sesame seeds, soaked overnight in filtered water
  • 1/4 cup minced red or green bell pepper
  • 1/4 cup minced onion
  • 1/4 cup minced celery
  • 1/4 cup minced mushrooms
  • 1/4 cup minced parsley
  • 1/4 cup minced fresh basil (or 1 tsp. dried basil)
  • 1 tsp. kelp powder
  • Nama Shoyu and/or Celtic sea salt, to taste
  1. Drain and rinse almonds, sunflower seeds and sesame. Put through the Champion or Green Power juicer with the blank (homogenizer) in place, to make a paté. (If you don’t have either of these machines, put into a food processor, and utilizing the “S” blade, process as fine as possible.) Set aside in a bowl.
  2. Mince the vegetables with a mincing knife or you could put them into a food processor and using the “S” blade, process as fine as possible. Then mix the finely minced vegetables with the nut/seed mixture and blend well by hand, adding in 1 tsp. kelp and Nama Shoyu and/or Celtic sea salt to taste.
  3. Form into a loaf. Cover with a cotton cloth (or a clean lightweight dishtowel) and leave out at room temperature for 7 to 10 hours to ferment. Then remove the towel and put into a covered container in the refrigerator.

Serves 6-8. Keeps for a week.


Use this paté to make Puree of Asparagus Soup,* Collard Rolls,* or Rhio’s Secret Dressing*

NOTE: Just a little bit of this paté is an all around flavor enhancer for other dishes. Experiment.

*See Book, Hooked on Raw