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SEED, NUT AND SOY MILK IN A NUT SHELL

Seed & Nut milk [SNM] is a nutritious non-dairy milk, a rich source of essential fatty acids, protein, vitamins, minerals and trace elements or micro-nutrients. Soy milk may also be of some value in the diet, but only if it the milk is prepared correctly.

One of the main reasons for the soy milk recipe here, is to explain the making of soy milk in the proper, traditional manner. I have came across many articles especially on the internet that suggest recipes for soymilk that are quite dangerous and bad for health, due to little knowledge or know how involved in this particular art that some folks were keen to share. Many recipes I discovered did not include the cooking step, which is an important essential process in delivering soymilk not simply more palatable, but safe for consumption. When preparing soy milk, it is essential to cook the milk well to render soy milk digestible and safe for consumption.

Cooking destroys Trypsin inhibitors including Phytates found in soy, which lock or inhibit digestion of nutrients. These are also found in other legumes [blazing saddle lifters], and phytates are also found in the bran or husks of cereal grains and some seeds. When using the hot water extraction method for preparing soy milk [explained on this page], cooking time is reduced to 10 minutes, which should be sufficient to denature the inhibitors in soy. If ever choosing to prepare soy milk with the cold water extraction, simmering the milk for 20 minutes as the final step, prior to consumption--- is a must-do!

Asian cultures have used soybeans for thousands of years but through accumulated knowledge, have discovered procedures to eliminate these limiting, or unwanted factors in soy. Apart from correct cooking time for soy milk, fermentation of soy beans to produce cultured food-products such as Tempeh, Miso, Natto and Soy sauce including sufu and others, also denatures inhibiting compounds, so that the nutrient-locking and enzyme inhibitors are eliminated in the product. This is where soy milk kefir, soy yogurt or soy viili may be of further value, due to the fermentation of soy milk, rendering a probiotic source also.

There appears to be controversial evidence regarding the benefits of soy. Research has found soy to contain certain plant derived hormones which to a degree may assist health by preventing certain types of cancer. While other research suggest that these compounds have also been found to help alleviate symptoms associated with menopause. The pharmacologically active ingredient in soy, Soy-isoflavones or phyto-estrogens, are hormone-like compounds, which is what most of the recent concern is based around. However, there is little research to suggest soy products prepared in the traditional manner and consumed in moderation, is of concern, but quite likely to the contrary. Today, soy products found in commercial foods, are not prepared in the traditional manner, the latter of which has been in existence for over 4,000 years in China. The Chinese, Korean and Japanese cultures prepare soy in many forms, but with much accumulated knowledge in place, which is mostly if not completely overlooked today, in the Western soy processing industry especially.

SNM and Soy milk are produced by extraction or the emulsification of seeds, nuts or legumes with water. This is achieved by grinding or blending the seeds, nuts or soaked soy beans with hot or cold water. The milk is then separated by straining through cloth. Emulsifying may be performed with a Mortar and Pestle by hand, or, with an electric blender or food processor with hot, or cold water. Making small quantities using the Mortar and Pestle [Suribachi and Surikogi in Japanese] method is quite simple and a good exercise. If making more than 1 litre [1.9 pints] of milk, then the electric blender method is recommended, yielding a nutritious milk.

Explained below are two methods for preparing vegetable milks. Note that only the blender and hot water extraction method is explained for soy milk, although soy milk could be prepared with the Mortar and Pestle method by substituting the seed and nuts for soaked soy beans in the recipe explained for seed and nut milk below.

It is best to use Non Genetically Modified, Certified organically grown produce.

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There is general consensus that we need dairy products in our diet as an important source for calcium. Much is spent in the form of advertising by the dairy industry to push this point across. Although there are alternative sources for this vital elemental metal. Some foods in the vegetable kingdom contain high amounts of calcium. Whole sesame seeds e.g., are one of the richest source of calcium. In fact, every 100gm of whole [unhulled] sesame seeds contains about 1.2 grams of calcium. Although the form of calcium found in whole sesame seed hulls is not well assimilated [very low bio-availability] due to it being Calcium oxalate found native in sesame seed hulls. This limitation may be improved by preparing Seed & Nut Cheese or culturing kefir or yogurt from milk or a paste made from those seeds. This is also partially true for dairy milk, in that kefir or yogurt made from dairy milk, renders the calcium into a more bio-available form, in comparison to the calcium found in the original fresh milk. Any of these culture products prepared with Seed & Nut Milk, or Soy milk are also a probiotic source. Almonds are rich in calcium while pumpkin seeds are high in zinc. The vegetable-based milks prepared from seeds and nuts, contain important fatty acids, which may help to lower the bad blood cholesterol levels if consumed accordingly. And not forgetting the golden rule-- Every thing in moderation [even moderation:-].

Gomashio [Unhulled Sesame seeds toasted with unrefined sea salt]

Heart Disease in parts of Japan is rare...

In certain parts of Japan, where a diet considerably high in sodium is consumed in the form of sea salt, there is very little coronary heart disease among the population. Whole sesame seeds are an essential part of the diet. The seeds are usually consumed as a condiment known as Gomashio, prepared my toasting whole sesame seeds with unrefined sea salt at high temperature. Toasting whole sesame seeds at these high temperatures may improve the assimilation of calcium by denaturing calcium-binding compounds such as oxalates. Chlorine released while toasting raw sea salt may combine with the calcium found in the calcium-rich sesame seed hulls. At high temperatures for toasting, the calcium may be converted from calcium oxalate to calcium chloride due to the calcium reacting with volatile chlorine vapour given off when toasting raw, unrefined sea salt with the seeds at high temperatures. This may be the reason for rendering Gomashio with a more bio-available form of calcium in comparison to the native form of Calcium oxalate found in the husks of whole unhulled sesames.

The people in these parts of Japan are also known to eat raw, whole salted small fish. The bones of such fish are also rich in calcium. As well as the role of potassium, a certain amount of calcium intake is thought to be essential in balancing harmful effects of sodium when consumed in large quantity. Most importantly, eating whole foods which contain limiting factors as with whole sesame seeds, but through accumulated know-how put into practice, may have a distinctive advantage in achieving a healthy outcome.

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Utensils
Makes about 4 cups

• A large mortar & pestle [Granite mortar and pestles, or Suribachi and Surikogi in Japanese, are available from most Asian grocery stores].
• Cheese cloth or loosely woven white cotton material for straining [about 30cm or 12" square].
• Large bowl or container to strain the milk into.
• Suitable clean bottle to store the milk.

Ingredients

• 12 each raw Almonds, Macadamia and Cashew nuts [try brazil nuts and walnut, or use a single nut-type].
• 1 Tbs raw pumpkin seed kernels [raw unsalted Pepitas].
• 1 Tbs white, black or mixture raw, un-hulled sesame seeds [de-hulled white sesame seeds are suitable].
• 1 Tbs raw sunflower seed kernels.
• 1 Tsp raw honey, unrefined cane sugar such as rapadura, jaggery, or palm sugar, or malt extract [available through brewing suppliers].
• 2 to 3 cups water.

Method

1. Pound seeds and nuts in Mortar with Pestle to smooth paste, until the paste has an oily texture similar to smooth peanut butter.
2. Add a little water and grind paste till smooth liquid or consistency of honey. Add more water, breaking up any lumps until about 2 cups of water is added.
3. Pour contents into moistened cheese cloth-lined bowl. Collect edges of cloth together and lift out of bowl. Twist and squeeze by hand to express milk into bowl. As demonstrated in the animation above, you can see that seeds and nuts can be milked!
4. To the strained milk, dissolve honey or sugar [If you're making SNM yogurt, go to SNM yogurt below before adding any sweetener].

The SNM is ready to serve. SNM may be stored in the refrigerator in a sealed container and should keep for about 4 days.

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Preparing Seed & Nut Milk [SNM]

Hot or Cold Water Extraction Food Processor Method

Utensils

• Electric blender or food processor.
• Cheese cloth or white cotton material for straining [about 45cm or 18" square].
• Large strainer or colander.
• Large bowl or container to strain the milk into.
• Suitable clean bottle to store the milk.
  
  

Ingredients

• 12 each raw Almonds, Macadamia and Cashew nuts [try brazil nuts and walnut, or use a single nut-type]
• 1 Tbs raw pumpkin seed kernels [raw unsalted Pepitas].
• 1 Tbs white, black or mixture raw, un-hulled sesame seeds [de-hulled white sesame seeds are suitable].
• 1 Tbs raw sunflower seed kernels.
• 4 cups water.
• 1 Tsp honey, unrefined cane sugar such as rapadura, jaggery, or palm sugar, or malt extract [try brewing suppliers].

Method

1. Add nuts and seeds in an electric blender and pour in 1 cup boiling hot water or cold water.
2. Blend for about 1/2 to 1 minute.
3. While still blending, slowly add remainder 3 cups hot or cold water, and blend for 1 minute longer.
4. Pour liquid into cheese cloth or cloth bag placed in a strainer or colander sitting over a wide mouthed container.
5. Squeeze milk from bag. If using hot water, use a cup to press on the bag to squeeze out milk.
6. Pour the SNM into a suitable container, add sweetener of choice to the milk when cool [If your making SNM yogurt, follow this step before adding any sweetener].

Store SNM in the refrigerator if not used or consumed right away. It should keep for about 4 days. Longer keeping time for hot water extraction method.

SNM Kefir recipe Please go here
SNM Viili recipe Please go here
SNM Yogurt recipe Please go here

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The following soy milk is prepared with hot water and electric blender extraction method. This method deactivates some of the unwanted soy enzyme Lipoxygenase and further cooking should eliminate the rest that's left in the milk. The milk is high quality and nutritious with a nice smooth flavour, containing about 3.5% protein. The finished milk can be either consumed fresh, used as a dairy milk substitute in most recipes, or for preparing Soy milk Kefir or Soy milk yogurt. If you wish to make tofu from this soy milk do not add any sweetener in step 15 and halt the process at step 13 [updating with a recipe for Tofu when I have time]. Please consume fresh soymilk in moderation.

Utensils

• Electric blender or food processor.
• About a 20-cup cooking pot.
• Metal colander.
• 12-cup minimum size pot, so colander can sit on its mouth [that don't sound right!].
• Either a white non printed or bleached flour bag, or large white cotton or linen cloth about 45 cm X 60 cm [18" X 24"], made into a bag.

Ingredients

• 1 cup dry Organic soy beans.
• 12 cups water.
• 1 Tbs each of honey [or sugar] and liquid malt extract [rice malt also sold as rice honey or rice syrup is my personal favourite].
• 1 Tsp natural soy sauce [tamari or shoyu].
• 1/3 Tsp molasses [optional but masks the beanie flavour of soy milk while providing micro nutrients].

Method

1. Remove any damaged soy beans. Washed soy beans well and discard water.
2. Soak beans in 8 cups water over night or for 8 to 10 hours.
3. Strain soy beans and put aside in a container.
4. Boil 10 cups water and let simmer [cover pot with lid].
   
5. Put one cup soaked soy beans in blender with one cup boiling water.
6. Blend at low speed for 30 seconds then increase speed.
7. Slowly add 3 more cups boiling water and blend for one minute longer.
8. Pour contents into pre moistened cotton cloth bag placed in colander [sit the colander over the mouth of the 12-cup pot to catch the draining raw soy milk].
   
9. Repeat from step 5 until all beans are blended and poured into bag.
   
10. Press on back to squeeze all the milk from the bag. You can use a hand potato masher or a large tea cup to press onto the bag against the colander. This is useful if it is too hot squeezing with bare hands.
11. Add enough water to the pressed soy bean fibre [okara] in the bag until it is saturated, then press okara to express excess milk.
    
12. Bring soy milk to slow boil, while continually stirring the bottom of the milk. Be careful for the milk may boil over like dairy milk when reaching close to boil due to saponins [plant glycosides] found in soy beans.
13. Simmer for 7 minutes [note the decrease in foam on surface of the milk due to the denaturing of saponins. Apart from destroying trypsin and other inhibitors, this is also why it is important to cook soy milk before rendering it suitable for consumption].
14. Place pot in cold water bath to rapidly cool. If you wish to make soy yogurt or soy viili, stop here and do not add any sweetener.
15. Stir in soy sauce, molasses, malt, honey or sugar [please read this note].

That's your soy milk ready and done!

If you're not going to use the soy milk for kefir, yogurt or viili making, you can use less or no sweetener at all [in step 15].

Note: When sweetening soy milk with less refined sweeteners such as malt extract of honey, add the sweetener to cooled soy milk, and NOT to HOT soy milk, otherwise the soy milk will coagulate! Homemade soy milk is very susceptible to coagulation by certain minerals and pH. The risk for coagulation is increased if the milk is hot. This is especially true when adding honey, malt or other less refined sweeteners, so always add these to the soy milk when the milk has cooled to room temperature or no warmer than body temperature.

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Below I share a few tips for a few variations of soy milk. You still use the recipe above to make the soy milk, but you prepare the beans first, or you add certain ingredients during, or at the end of the process above. This may either enhance the flavour, or character or the finished soy milk. In general, when trying to make a less beanie flavoured soy milk, one can remove the hulls or skins of the soy beans before emulsifying. The hull contains some of the bitter flavours and also some inhibiting enzymes, so by removing the hulls first has an effect on taste, while some gas forming or digestion inhibiting compounds are either reduced or eliminated. Steaming dry beans prior processing is also a good way to improve the flavour of the finished soy milk. This also helps to inactivate some inhibitors, in turn reduces the cooking time in steps 12 & 13 in the soy milk recipe above.

Creamy rich soy milk

In step 5 blend with 1.5 Tbs of any vegetable oil e.g., olive, soybean, safflower, or sunflower oil etc. Follow the rest of the recipe there on for making your rich, creamy soy milk. When this form of soy milk is refrigerated, you'll notice a layer of cream form on top of the soy milk, similar to non homogenized full cream dairy milk. Just give the container a shake before use.

Sweeter tasting soy milk

After soaking the soy beans in step 2 above, remove the hulls by rubbing the soaked beans in between your hands. Place the whole lot in a deep container or pot and add lots of water. Stir the beans in a circular motion from bottom to top of pot, then run off the water into a strainer to remove the floating hulls. This action will float the hulls away with the draining water. You need to do this a few times until all, or most of the hulls are removed. Now follow the recipe above for making soy milk from step 5.

Advanced less beanie sweeter tasting soy milk

This technique is used before soaking the beans. Remove all damaged soy beans. Place the dry soy beans in a steamer and steam for 20 minutes at atmospheric pressure. To do this, you can use any house hold vegetable steamer, or you can use an Asian bamboo steamer put in a wok filled with a little water.

Now soak the beans as in step 2 then remove the hulls as above in Sweeter tasting soy milk. Now follow the recipe for making soy milk from step 5.

Note The soy milk in step 12 & 13 only needs about 10 minutes cooking because this recipe technique will destroy a portion of trypsin inhibitors etc. found in soy beans. You may get a little less yield than non steamed beans, and that the cloth bag used for straining the milk may clog up easily. This is because the okara [soy fibre] is softened and becomes mushy due to the initial steaming of the dry soy beans. Hey, you can't get anything from nothing except for this information, now, can you? <soy milk grin>

A soy-milk with the lot to go ... thanks!

OK.. here it is! You can also make soy milk with all or a combination of the tips above e.g., first steam the beans, then remove the hulls after soaking in step 2, blend with a little oil in step 5. This makes a very nice creamy soy milk with a sweet, full flavour.

Tips for Flavouring Soy Milk

Vanilla soy milk

Add about half Tsp of natural vanilla essence per litre of soy milk as a starting point. You can even use a natural vanilla pod for flavouring soy milk. Add one 4 hour soaked vanilla pod with soaking water, which is cut into pieces in the cooking steps 12 & 13 then strain the milk to remove the spent pod pieces.

Pandan flavoured soy milk

One of my favourite soy milk flavour is an Asian flavouring called Pandan. It is one of the best flavours to mask soy milk of any bean flavour detectable by fussier taste buds. Pandan comes either as an extract of Pandan leaves, or as fresh dry or frozen leaves sold at Asian grocery stores. Pandan essence comes in green, or clear coloured. If you're like me, a naturalist, you can make your own natural Pandan flavoured soy milk by adding a small leaf in the cooking steps 12 & 13 and then remove the spent leaf by straining.

If you're using Pandan essence, add about 1/8 Tsp to 4 cups of soy milk [if not enough, simply add more]. You only need a very small amount for the essence is quite strong and can overwhelm the soy milk with Pandan flavour. Try adding a smaller amount first. You only need to add enough to enhance flavour.

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Ingredients

• 1 cup SNM
• 1 to 2 Tbs milk kefir-grains.
• 2-cup glass jar with lid.

Method

Add 1 cup SNM with kefir grains in clean 2-cup glass jar. Place lid but do not seal jar airtight, and let stand for 12 to 24 hours at room temperature. Strain the SNM-kefir from the grains by pouring into a strainer and collect the SNM-kefir as it strains in a suitable container. Rinse kefir grains left in the strainer with chlorine free cold water. If you do not have chlorine free water just put the kefir grains back into the jar after the jar is washed and repeat the process for the next batch.

NOTES: Although to a degree SNM may be cultured with kefir grains, the native media for milk kefir-grains is in fact any form of "dairy milk". Because of this fact, kefir grains may more than likely cease growing [became non-propagable] when cultured in non-dairy milk on a continuous basis. To work around this limitation, one has a few options. Kefir grains do well in a mixed media consisting of dairy and non-dairy milk e.g., a mixture of 50/50 SNM and dairy milk. Kefir grains do well on a continuous basis when cultured in a mixed-media as explained. Another option is to culture alternative batches; culturing dairy milk one day and non-dairy milk such as SNM on the following day with the same kefir grains.

Another alternative is to use some milk kefir or water kefir as a starter. 2 Tbs of either type of kefir added per cup of SNM left at room temperature for 12 to 24 hours works well. I have tried this in a yogurt incubator with good results, but milk kefir produced better flavour. If you use a powder commercial kefir starter, then the milk kefir as a starter option is similar to using this type of starter. Even a commercial starter contains some form of dairy element, so unless you are a strict vegan, you should not be concerned about using milk kefir as a starter. Otherwise, use water kefir as your starter.

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To prepare SNM yogurt, the SNM and sweetener or fruit of choice must first be sterilized or pasteurised by boiling. Bring the SNM to a boil in step 6 above with the sweetener or fruit. Rapid-cool by placing the pan in a bath of cold water, while continuously stirring the SNM. Cool to 45°C [113°F]. Add about 1 Tbs of commercial plain yogurt that contains Active Cultures or add yogurt starter as required per cup of SNM. Pour into sterilized jar, place a lid and incubate at 40°C [104°F] for about 6 to 12 hours.

Variation by adding fruit

You can also add fresh or dried fruit to prepare SNM yogurt, but any fruit must first be pasteurized by cooking for about 3 minutes. Add all the malt with the fruits, then cook for 3 minutes, cool to 45°C [113°F], then add to the SNM with the yogurt or yogurt starter. Incubate as above.

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SNM Viili

SNM can also be cultured with viili, to produce a reasonable creamy thick product. Prepare SNM as above for yogurt, and let SNM cool to room temperature. In a clean bowl, pour 1 Tbs dairy viili in the bowl and run some along the bottom and part way up the sides of the bowl with a clean spoon. Add 1 cup of SNM, cover bowl with waxed paper and let stand for 12 to 24 hours. You can use some previous SNM viili to prepare about 2 more batches. After this, you must resort to a new batch of dairy viili to prepared more SNM viili. This is because the viili organisms need lactose, and SNM does not provide this, so the culture has the ability to ferment no more than a few batches of SNM.

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Ingredients

• 1 cup freshly made soy milk from step 15 above.
• 1 to 2 Tbs milk kefir-grains.
• 2-cup glass jar with lid.

Method

Add 1 cup soy milk and kefir grains in 2-cup glass jar. Place a lid but do not seal the jar airtight, and let stand for 12 to 24 hours at room temperature. Strain the soy-kefir from the grains by pouring into a strainer and collect the soy-kefir as it strains in a suitable container. Wash the grains left in the strainer with chlorine free cold water. If you do not have chlorine free water just put them back into the jar after the jar is washed and repeat the process for next batch.

NOTES: Although to a degree soy milk may be cultured with kefir grains, the native media for milk kefir-grains is in fact any form of "dairy milk". Because of this fact, kefir grains may more than likely cease growing [became non-propagable] when cultured in non-dairy milk on a continuous basis. To work around this limitation, one has a few options. Kefir grains do well in a mixed media consisting of dairy and non-dairy milk e.g., a mixture of 50/50 soy milk and dairy milk. Kefir grains do well on a continuous basis when cultured in a mixed-media as explained. Another option is to culture alternative batches; culturing dairy milk one day and non-dairy milk such as soy milk on the following day with the same kefir grains.

Another alternative is to use some milk kefir or water kefir as a starter. 2 Tbs of either type of kefir added per cup of soy milk left at room temperature for 12 to 24 hours works well. I've tried this in a yogurt incubator with good results, but milk kefir produced better flavour. If you use a powder commercial kefir starter, then the milk kefir option is very similar to using this type of starter. Even a commercial kefir starter contains some form of dairy element, so unless you are a strict vegan, you should not be too concerned about using milk kefir as a starter explained above. Otherwise, use an amount of freshly strained water kefir as a starter.

Research shows kefir grain-cultured soy milk kefir contains higher counts of Lactic Acid Bacteria than kefir prepared with dairy milk, while dairy milk kefir contains a greater proportion of yeasts [ J-R Lui, C-W Lin. 2000].

Reference
Je-Ruei Lui, Chin-Wen Lin. Food Microbiology and Safety. Journal of Food Science. [2000] Vol. 65, No.4 pp. 716 -719

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Ingredients

Makes 4 cups

• 4 cups freshly made soy milk straight from step 14 above.
• 1 Tbs liquid malt extract [rice or barley malt].
• About 1/2 cup commercial yogurt or yogurt starter culture.
• 1 to 2 Tbs lemon juice [any citric juice will do]
• Sterilized jars and lids.
• Yogurt incubator [or electric blanket as a substitute].

Method

1. In the last step step 14 above, cool the soy milk to 45°C [113°F].
2. Add 2 Tbs of lemon juice or preferred citric juice to 1 Tbs of malt extract in a pot and bring to a boil then rapidly cool to body temperature by placing the pot in a bath of cold water and add this to the soy milk.
3. Inoculate by mixing in 1/2 cup yogurt or yogurt starter.
4. Pour the inoculated soy milk into sterilized jars, place a lid and incubate at 40°C [104°F] for about 4 to 8 hours using a yogurt incubator.
   

The longer you incubate, the more tart or sour it will turn out. Soy milk yogurt takes less time to culture than dairy milk yogurt.

Variations

A thicker style soy yogurt

A thicker soy milk yogurt is quite achievable with various ingredients. Adding agar agar powder when cooking the soy milk, in step 12 & 13 above, will produce a nice, thick soy yogurt. Add about 1 small Tsp agar powder, which is first mixed with 1/4 cup water, added in step 12 & 13 above. Cooking the soy milk for the 7 minutes will dissolve the agar, which is crucial. You can also use agar which comes in opaque, flat long or square long pieces from Asian grocery stores. Use a piece about 2cm [about 1.5"] square. You need to experiment with amounts, so it is a good idea to note how much agar was used and how thick the soy yogurt sets. If you think it's still too thin, just use more agar next time, or visa versa. Be careful though, for a little agar goes a long way, so it doesn't take much to thicken the yogurt more. You can also use Kudzu or corn flour as a thickener [kudzu is Japanese arrowroot sold at health food stores, or macrobiotic outlets etc.]. I find that about 1 Tbs of Kudzu powder or corn flour cooked with 2 litres of soy milk in step 12 & 13 is sufficient to thicken the yogurt.

Making Soy Yogurt with Added Fruits

Fresh or dry fruits may be included in Soy milk yogurt. The fruits must first be sterilize before inoculation by cooking the fruits for about 3 minutes. Add a small amount of water with the fruits in step 2 above, then cook for 3 minutes with the malt and citric juice. Cool to 45°C [113°F] and follow the rest of the soy milk recipe from step 2 onward.

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Soy Milk Viili

Soy milk can also be cultured with viili, to produce a nice, creamy thick product. Prepare the soymilk as above recipe, including the sweetener. Let soy milk cool to room temperature. In a clean bowl, pour 1 Tbs dairy viili in the bowl and run some along the bottom and part way up the sides of the bowl. Add 1 cup soymilk, put waxed paper over the bowl and let stand for 12 to 24 hours. You can use some previous soy milk viili to prepare about 2 more batches. After this, resort to a new batch of dairy viili to prepared more soy milk viili. This is because the viili organisms have evolved in dairy and lactose-- soy milk does not provide this, so the culture has the ability to ferment no more than a few batches of soy milk.

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Rejuvelac is a name given to a natural fermented cereal grain and water beverage. The beverage was extensively used by the late Dr. Ann Wigmore at Hippocrites Health Institutes that Dr. Ann Wigmore initiated in the USA. Although the process for culturing rejuvelac is similar to making beer and Kvass of Russia, including other cultured-grain beverages, on the other hand, the latter contain appreciable amounts of alcohol. Whereas rejuvelac prepared per Dr. Ann Wigmore's method should contain a very small amount of alcohol. The cereal grains are usually sprouted, water added and the mixture is fermented in a glass jar at room temperature for a few days, depending on temperature.

However, I have extended on Dr. Ann WIgmore's recipe by including a dry grape such as sultanas and lemon juice. The reason I've extended on the recipe is because there is a potential for problems with Dr. Ann WIgmore's recipe, and possible contamination being the major concern. Including lemon juice, and in fact, my Kefirlac or Kefirlat recipe, prevents or markedly reduces the risk of propagating unwanted organisms.

Temperature for fermentation is best between 19° to 25°C, 20°C being optimum [66° to 80°F, 70°F optimum]. The ferment [rejuvelac] is strained from the cereal grain and the beverage is consumed fresh. The process is also similar to sourdough bread starter making, and in fact, the spent grains of rejuvelac prepare a wonderful sourdough starter simply by adding the spent grains to fresh flour and water, which is fermented for a few days in a covered container. Natural fermentation mainly due to the native microflora of cereal grain hulls, including the sun dry grapes, which acidify by lactic acid fermentation and yeasts carbonate the medium. Rejuvelac has a clean, sour flavour with slight effervescence.

Rejuvelac is rich in Lactobacilli and yeasts producing lactic acid, carbon dioxide [CO2], a few B group vitamins and enzymes among other natural compounds. The beverage aids digestion due to enzyme activity.

Rejuvelac can be prepared from any cereal grain, such as wheat, rye, oats, barley, unhulled millet, any whole grain rice, or raw unhulled, or hulled buckwheat. Freshly soaked grains can be used, or the grains are sprouted and then ground to a mash. Rejuvelac may also be prepared by pounded soaked cereal grains in a Mortar and Pestle or blended in a food processor to form a mash, and the mash is mixed with fresh water and fermented for a few days. I will explain the sprouted grain method here including some variations, for this produces a superior product.

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Rejuvelac, Seed & Nut Yogurt or Cheese below should have a sour, clean aroma with a hint of fresh yeast. The beverage may also have slight effervescence [depends on fermentation time and culture-technique]. Rejuvelac should never have a foul odour.

To accomplish the best quality rejuvelac, use only new season, fresh organically grown cereal grains and keep everything clean.
* The water should be boiled for 3 to 5 minutes then cooled before use.
** The fermenting jar should be sterilized with boiling water.

A rejuvelac with a foul odour may be due to a few reasons

• High temperature during fermentation [over 25°C or 85°F].
• Too much air let into the brew.
• The cereal grains were old or of poor quality.
• The water was contaminated.
• The container was not clean.
• Practicing poor hygiene standards.

If the rejuvelac smells unusual, I suggest to discard the contents and start over with fresh ingredients after washing your jar well with boiling hot water and a good detergent. Although a few books that I've read mention that one may recover the next batch by washing the cereal grains and jar, and then safely reusing the same grains for preparing another batch. Although I'm inclined to suggest not to take any risks and to be on the safe side, start over with fresh ingredients. Due to the very nature of this fermentation, using good grade clean cereal grains, clean sterile water and jars etc. there shouldn't be any problem with pathogens being cultured. But don't take any risks if the rejuvelac does smell unusual or has too much cloudiness or slime.

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This recipe incorporates wheat berries, but any cereal grain described above may be used, including a mixture of any grains.

Ingredients and Utensils

• 1 cup raw fresh organically grown wheat berries.
• 3 Tbs freshly squeezed lemon juice.
• About 10 dry sultana, dry rasens, dry sun muscat or dry current grapes.
• 6 cups water [water must first be boiled then cooled to room temperature. Natural spring or purified water is recommended].
• 4-cup glass jar with lid.
• 1 deep large strainer or colander.
• 1 piece of cotton or linen cloth a little larger than the diameter of the strainer.

Method

Wash grains well with cold water and soak overnight in 3 cups fresh water with the addition of 1 Tbs fresh lemon juice.

1. Place soaked grains in a deep strainer and place a moistened clean cotton or linen cloth over the soaked grains [Sit the strainer over the mouth of a deep container to let drain excess water].
2. Let berries sprout for 48 hours or until shoot is the length of the grain [Run fresh water through the grains twice daily to water and refresh the grains during sprouting].
3. Place the sprouted wheat berries in a food processor and blend with 2 cups water for 30 seconds. Or pound sprouted berries in a mortar and pestle to bruise each grain, then put in 4-cup glass jar.
4. If sprouts were pounded in mortar and pestle, add 3 cups water, or add 1 cup if blended in food processor with 2 Tbs lemon juice and dry grapes of choice, place a cloth over jar and ferment for 2 to 3 days at room temperature, between 15° to 25°C or 60 to 80°F.
5. Pour off clear liquid-ferment into another container. This is your rejuvelac [note]

Spent sprouted cereal grain mash may be used as a sourdough starter, or composted.

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Rejuvelac Variations

Quick n' easy Gluten free rejuvelac

Wash well 1 cup whole millet or buckwheat or a mixture to make up 1 cup. Place washed grains in a jar with 3 cups water. Add 1 Tbs lemon juice with 6 dry grapes of choice. Cover jar with clean cloth and ferment for 2 to 3 days. Strain the rejuvelac.

Champagne rejuvelac

Champagne rejuvelac is rejuvelac prepared by securing an airtight lid on the container during fermentation. This causes CO2 gas to be retained in the finished beverage, producing a pleasing bubbly effervescence, similar to Champagne.

Champagne rejuvelac is best prepared with 1 cup of 24 hour sprouted whole millet. Slightly pound the sprouted grains in a Mortar and Pestle to bruise each grain, or blend in a food processor for 10 or so seconds. Place the bruised sprouts in a jar with 4 cups fresh water, making sure not to fill the jar more than 2/3 full. Add 6 dry raisins or sultanas with 2 Tbs lemon juice. Now seal jar airtight and ferment for 2 to 3 days, giving the jar a gentle shake once daily. Millet makes the best Champagne rejuvelac because it tends to produce more sourness than other cereal grains. This gives the culture-product a more Champagne-like flavour.

Natural flavoured and herbal enhanced rejuvelac

Rejuvelac can be prepared with the addition of aromatic herb spices. This produces a pleasing beverage with good flavour providing tonifying and digestive properties. You can add spices in step 5 such as Dill, Anise, Fennel, Caraway, Cumin and Coriander seeds or Juniper berries. These contain carminative and stomachic properties to help alleviate flatulence and aid digestion and tone the stomach. The beverage can be taken as a digestive aid enjoyed 1/2 hour before or after meals. Especially useful for relieving bloating after a heavy meal.

Kefirlac or Kefirlat

Water Kefir-Grains can also be used to prepare a version of rejuvelac which I've named, Kefirlac or Kefirlat. In any sprouted grain recipe above, use 1 Tbs of spare or excess Water Kefir-Grains with the liquid ingredients, and ferment for 24 to 48 hours. Strain and recover the water kefir-grains to prepare the next batch with fresh ingredients.

Another option is to use about 10% by volume of freshly strained traditional water kefir to fresh ingredients in the any recipe above, and let the mixture brew for 24 hours at room temperature. This way, water kefir is used as starter and not the actual water kefir-grains to inoculate fresh ingredients. This method avoids the possibility of damaging the growth-factor of water kefir-grains, since the grains are omitted in the brewing process.

NOTE if using water kefir-grains to prepare kefirlac, make sure to use only spare water kefir-grains, because there's always the possibility of damaging the growth factor of water kefir-grains when the culture is subjected to non-traditional water kefir ingredients.

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For those of you who are either vegan, or simply like to try new foods, you may find these recipes very useful. In making these food products, the organisms involved are all derived from non dairy natural cultures which make these very suitable for the strictest vegan, who keep away from even dairy oriented microbes from their diet. This involves making a yogurt or cheese-like product from seeds & nuts. These are simply made by inoculating a seed & nut paste [or blended] with rejuvelac, then fermenting this for 12 to 24 hours. In the case of using whole sesame seed as a calcium source. Making any one of the following products from these seeds will further enhance the bio- availability of the calcium rich husk of whole sesame seeds.

Because of the gluten free property and ease in making gluten free rejuvelac from millet, I will use this rejuvelac recipe to make the Seed & Nut Cheese [SNC] and yogurt. Although if you wish you can use any rejuvelac recipes above or even kefirlac in its place.

Ingredients and Utensils

* 1/2 cup each of almonds, pumpkin seed kernels, whole or hulled while sesame seed and sunflower seed kernels.
* 1 cup raw whole millet.
* 5 cups water.
* 4-cup glass jar.
* Juice of 1 lemon, or about 1/4 cup natural apple cider vinegar.
* Electric blender or a Mortar and pestle.
* Clean cheese cloth.

Method

First step is to prepare rejuvelac. As stated, any rejuvelac recipe above will do, but I will use the gluten free millet based version here.

Making Rejuvelac

Wash one cup of whole millet with fresh water, strain and add to a clean jar with 3 cups of water, 2 Tbs lemon juice and 12 dry sultanas, dry rasens, sun muscat grapes or dry current grape. Place lid on jar but do not seal it airtight, then ferment for 3 days at room temperature about 22°C or 70°F. Strain off the clear liquid which is your rejuvelac [note]

Next Step

Wash nuts and seeds, add them in the 4-cup jar with 2 cups water. Add either lemon juice or cider vinegar, let sit for 30 minutes then strain off solution and discard. If using an electric blender, sterilize the bowl first, by pouring boiling water and let sit for a few minutes. Pour out the water and let cool. Add the strained nuts, seeds and rejuvelac, blend for 1.5 minutes till smooth. If using a Mortar and Pestle, sterilize by pouring boiling water into the mortar first, stir with pestle and pour out the water. Add the nuts and seeds and pound into a smooth paste. Add the rejuvelac a little at a time, mix in any lumps to form a smooth emulsion till all is added.

Pour into a sterile 4-cup jar, cover with a cloth and ferment at room temperature for 24 hours [15° to 25°C, 20°C optimum or 60°F to 80°F, 70°F opt.].

This is your Seed & Nut Yogurt. You can use it as is, in dips or for preparing sauces etc. The vegan yogurt should have a sour but clean smell and also slight effervescence. Please read special note, which also relates to seed and nut yogurt. The SNYogurt will keep for about 5 days in the refrigerator.

Variation

In the above recipe, instead of rejuvelac, try water kefir in place of all the liquid. Ferment for 24 hours.

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To make SNC, place the Seed & Nut Yogurt above in a cheese cloth, tie the ends of the cloth and hang over a bowl. Drain until the cheese in the cloth is the consistency to your liking. The best SNC is prepared from a water kefir explained in the Variation directly above.

What is left in the cheese cloth is SNC. The drained liquid is virtually vegan whey which you may drink, use in cooking, in baking or a salad dressing etc. Of course, you can throw the whey away this way... or that a'way over yodner in the garden patch if you like <SNCheesey grin>

The SNC will keep for about 5 days in the refrigerator. Please read special note which also applies to SNC.

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About Milk Kefir + Water Kefir | Making Milk Kefir & Water Kefir + Recipes with Kefir | Making Kefir Cheese Kefir Sourdough Pizza + Bread

Kefirkraut + Culturing Vegetables with Kefir | Preserving Food with Kefir | Nutritional and Chemical Composition of Milk Kefir | Kefir FAQs

Seed, Nut + Soy Milk Recipes + Kefir & Viili made from these + Rejuvelac | Nutritional Value of Different Fresh Milk-Types

Culture-Foods of Asia | Kombucha & Vinegar Making | Cooking Tip for Better Tasting Food & Healthier Herbal Tea

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Updated June 15, 2008

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