HUGH'S KEFIR TIPS - Kefir grains can be bought from some whole food shops or you can order them live online, even better is if you know someone who makes their own kefir, ask them to give you some of their grains - 1 tbsp kefir grains will ferment 500ml or 1 pint fresh milk. I like to use whole, unhomogenised, organic milk, but any dairy milk will do. - I don’t use metal implements to measure kefir grains, or metal containers to ferment kefir. It can damage them. - Ferment your kefir, with the grains in, at cool room temperature, in a jar that is covered but not sealed. The longer you leave it, the more sharp and tangy it will become. Two or three days is about right for me, but you can leave it fermenting for up to a week. Stir with a wooden spoon before tasting and judging whether it’s ready or not. - When the kefir tastes right to you, strain it through a plastic sieve into a bowl. Use the strained kefir straight away or transfer it to a clean (clearly labelled!!!) bottle and store it in the fridge for a few days. - Put the kefir grains back into the fermenting jar (no need to wash it out yet), and add more fresh milk to ferment more kefir. After every three ferments or so, rinse the grains thoroughly in a sieve with cold water to rejuvenate them, then put them into a clean jar with more fresh milk to get to work again! - If you want to take a break from making kefir, you can store the grains, with just enough liquid kefir to cover them, in the fridge for up to two weeks. After that, strain them, rinse them, and feed them with a little bit of fresh milk to keep them healthy and vibrant. Put them back in the fridge until you’re ready to use them again. Happy Fermenting!
Cheers, I just use kefir ready to drink as the source from store , good to know about fresh water , I don't even strain - just heat some milk to blood temp , stir in some last batch , in 4 to 6 hours already thick ( will stir with chopstick a few times to speed up ), but leave another 36 hours before refrigerating . Anyway shows store bought was live - same tangy taste . theirs may be smoother from straining
You can just add a tablespoon of shop bought kefir to a pint of milk, leave it out of the fridge and it will ferment into kefir. I use a glass jar, to get it out of plastic. Just be aware it will pressurise too.
The "don't use metal" is a tip from ancient times when stainless steel did not yet exist and people cooked in aluminium and copper pans. Stainless steel does not react and is safe to use for handling and storing fermented food.
We'll be at River Cottage every season to share some of Hugh's favourite gut-friendly recipes, let us know what you'd like to see next for Spring and Summer 👇
Huge yes to seasonal guides. What produce is in season is a big hole for me. Also, I liked the level of detail here - not too much science, not too much fluff, explain each of the ingredients.
The omega 3 in the hemp oil will be damaged/oxidised by the heat. Which is bad for your health when consumed. Better to just use olive oil and add hemp oil after roasting.
They used to say that about olive oil too…anyone know what the new thinking is on cooking with oils? I’ll be searching for it but would be grateful to know ‘Zoe believer’ rules.
Also, I LOVE the emphasis on seasonality from this collaboration. It’s not discussed enough as we’re a western world so used to anything and everything being available 365 days a year and 24/7. I’ve always tried my hardest to eat as seasonally as I can where possible. It’s really easy to fall into eating the same things always but by eating by the seasons it encourages you to swap and change your fruits and veg and therefore helps the diversity of what you eat too. It’s always nearly always cheaper to eat what’s in season! Just love this all! Well done Zoe and Hugh!
Thank you for NOT using a food processor for the hummus!😊 I've been using my 60-year-old potato masher, and it works great. The hummus ingredients you are using have me motivated to make another batch!
When I make hummus, I use a hand-held blender, very carefully and in short bursts, so I don't make it too smooth, like the shop-bought versions. It's much nicer a bit rough.
I loved this episode, and thank you for the great recipes. I'm particularly excited about and intrigued by the double plant hummus, which I already love made the usual way, and the Dukkha. I can't wait to try everything!
For some, perhaps many, eating such a large amount of variety in one dish/meal can be problematic for the digestive system. For those, like myself, eating simpler meals and spreading the 30 vegetables over a week is a better option.
Good point. Evolution not revolution. I increased my plant intake some years ago & have been doing Zoe pretty much since it kicked off. It’s been interesting to note how my digestion has altered over the period but I would say going at it gradually and developing sustainably long term dietary change is good advice. If you can’t stomach a lot of plants at first don’t worry, you will eventually be able to as your gut biome evolves 👍
@@charlespaynter8987yes introducing healthy foods one or two at a time a good way to ease your system into accepting healthful foods that we should have always been eating………. But I usually find when I eat well my body somehow knows. But portion control important for everyone. If one is cooking for one or two people not a large family then simply purchase a 12 inch square oven dish 😊
I’ve got loads of veggies in the fridge that need using up - I’m inspired to make this tomorrow! I wish I’d had time to cook tonight when I got home from work instead of the bread and cheese I ate. I’ll have to get back into meal prepping, otherwise I just end up eating rubbish.
Each week I make a 13x9 oven bake of bean and veg mixture, with an oat and cheese crumble topping. It has leek, celery, carrot, red onion, kale, tomatoes, kidney beans and other pulses, and it's so tasty with mixed leaf salad. In Brussels we bought a hybrid veg which was sprouts crossed with kale and they were the green veg on our Christmas dinner. Never seen them anywhere before or since, so nice !
We call those sprout/kale greens: kalettes or sprout flowers in UK. They grow just like sprouts up a central stalk, very delicious and just as easy to grow as sprouts.
Yum, yum and yum! I am whole food plant based and eat this way every day, minus the oil. Will definitely be trying all these recipes-look amazing! Thanks Hugh. 😊😊
Lovely video. Although I can’t believe that you would suggest to people to rinse their Kefir grains in water…I t’s absolutely the worst thing you can do to them. Yes storing them in glass is best but when you’re straining and mixing them, you can use plastic or stainless steel…just no copper or aluminum.
Ah I love this guys! First off WHY have I never made my own Dukka?! Always have a jar in the pantry as it’s so useful for mixing with oils for roasting and topping etc. Secondly why have I not made hummus this way?! Always putting it in a food processor. I love the look of this whole dish and can imagine it would be so useful for leftovers (piled into baked sweet potatoes, in sandwiches or with meat or fish as a side). Making iiiiit! Absolutely loving this collaboration xxx
I've been thinking about what Hugh says about 25% of calories intake coming from snacks and most snacks being ultraprocessed. Would love to see Hugh make a bunch of snacks that are gut healthy.
I used the leftover hummus as the base for a veggie dhansak curry sauce. Added veg from the fridge - broccoli stalk, onion, aubergine, pointy cabbage and mushrooms, leftover tinned tomatoes to lots of spices. There was no need to add sugar, coconut or pineapple as the citrus from the hummus created that effect. I added chickpeas from the freezer to mine, and hubby added chicken pieces to his. Easily enough for 4!
i make my chickpea hummous with an addition of a variety of nuts (pepitas, walnuts, cashews, pecans etc.) and urfa pepper, really adds nicely to the richness.
Coconut kefir is available in the UK, so it must be possible to use plant milks. I'm not sure if the process would differ though as the proteins aren't the same.
You can make plant-based Kefir with the Kefir grains. Although every two batches you make, the grains must be put back in some dairy milk for a while or they’ll die…they feed on lactose. One thing never rinse your Kefir grains in water, that eventually kills them. I can’t believe he suggested that.
I make kefir, a liter every day. Being central Asian, I often serve it with roasted crushed cumin seeds and a bit of sea salt -- basically a salt-lassi. It's great, and no added sugars. Other times I use my immersion blender and organic frozen fruits for a breakfast smoothie -- usually, for breakfast, and the lassi later in the day. It is super super easy, and doesn't require refrigeration if you drink it before it gets too fermented. If it goes a bit over, it's still good to consume, but the salt-lassi treatment stands up to a more fermented batch.
Sounds delish! Do you use water or milk kefir grains? And do you strain the grains before serving? Some of my family don't strain it but what I've read online suggests that you should. I'm going to start a water grain kefir batch
I love the idea of adding nut butter to hummus! Inspired! Definitely going to give that a try. And the dukka looks so easy to make, ideal for adding flavour and crunch to a salad or a thick vegetable soup. So many fabulous ideas 😊 thank you, Hugh!
This is great. However the main problem with people going on a Whole Foods diet is the amount of shopping for the fresh food, the storage thereof, and the extreme amount of prep work. I am retired and eat a Whole Foods Plant Based (WFPB) diet. To be honest if my wife and I were still working I would be unable to do this. I am the cook in the family and I literally spend hours and hours each week shopping and prepping and cooking. Families without a stay at home parent CANNOT do this. They do not have the time on even the weekend to put up and prep food for the entire week.... if they expect to try and relax or do something with the kids, etc. All the prep tricks in the world still take lots of time. This is the core reason that a WFPB diet isn't adopted enmasse. Families have to use highly processed, freezer ready foods in order to have variety in their diets and speed in meal preparation. Sure there are certain faster fresh meals like stir fry of frozen veggies that doesn't take too long.... but how many times can you eat stir fry? 2nd day leftover stir fry is also limp and unpalatable. There really needs to be major companies specializing in WFPB pre-prepped frozen meals in larger family sizes rather than in individual serving containers. There are a handful here in the US making the individual size meals but they charge a premium for their goods. Also it just encourages more packaging waste. This type of food should be the norm, not the exception.
The way I have been doing it is to prep cook a couple kinds of pulses, grains to have in the fridge for a few days, so lentils and a bean, brown rice and millet, and quinoa. Then it is easier to put them together with onions sautéed in water, adding spices and herbs and a couple fresh veg in a frying pan, some mixed some on their own. So by the time I am done I have a meal in about 15 to 20 mins. At night a basic vegetable soup with roots, leeks, perhaps cabbage and again one ça add various grains or pulses to it depending on how hungry they are..herbs and spices if wanted, or tomato paste even will end up making seem like a different dish if variety is needed. I’ll try the dukka, also. I always have hummus on hand but I like the idea of the chunky version minus all that oil…
@@isabelleg9118 Sounds delish! However many people, especially single parents, tell me that that have to get the kids to ball games, wash the clothes, etc etc etc. They literally don't sit down for a minute on weekends and might be glad to get back to work to get some rest! I'm not sure they have the consistent time even on weekends to do that kind of proactive prep you mentioned. Maybe they do but they prioritize it lower because of their busy lives. Overly busy IMO. This is why I think frozen family size dinners made with just WFPB ingredients might be a godsend.
The first culture, the starter, you can buy online. Or can be given to you by a friend. I did an do both. A supermarket kefir has different and much less bacteria in it.
This all looks just fabulous! I will definitely be experimenting with variations on hummus. Your dried fruit is steeped in kombucha.... is this something you have a recipe for? If so, where can I find it please? many thanks :-)
Have we become too particular about our diets in the West when many in the World are unable to eat today? I’m guilty too at times of having preferences for meals…
Great to see Hugh! Love seeing the emphasis on vegetables - and a variety at that! And... phew! So much oil on those roasties! I think you could probably quarter the oil in those roasties and they'd be fine. I keep forgetting about dukka. Definitely making that soon to throw on my salads.
I’m on the ZOE programme and was really inspired to make this. I couldn’t import it to my diary though, and had to create it as a new recipe. But boy was this a fantastic meal. That houmous just became my favourite ever and the dukkah was excellent too. And as I already had some homemade kefir ready I had that as a pudding but with passion fruit, as I don’t have any soaked fruit. And even though I have poor blood sugar and poor fat processing it was still a ZOE 79 meal for me, so a win! I’d have that again anytime. ❤️
Thanks Hugh. I can (and do) eat kefir, but having HFI, I cannot tolerate any of the rest of your delicious looking foods. I have my own 'safe' houmous and spice mix recipes, thankfully. I would love to be able to eat a normal healthy diet!
Fantastic collaboration. I’m a huge fan of Hugh’s books (especially much more veg) and general ethos so, as a Zoe customer, this is super exciting to see 🙌
I love this and will give it a try. I was very interested in the nut/seed dish. What I do is dry roast sunflower seeds (or sometimes pumpkin seeds) and as they turn from grey to yellow/brown I finish off by marinating them, sprinkling tamari soy sauce with the heat still on, some of which evaporates and some of which stains the seeds, adding flavour. When they are dry I pour them into a bowl ready to eat. It is a simple dish and delicious, never felt the need to change it. However I can see that there are a lot of variations I can try.
I should add that it does take time to roast the seeds. The temptation is to increase the heat, but the risk then is that you burn the seeds. You can do other things whilst you are roasting the seeds, but you need to remember to stir the seeds to stop burning them.@@hattiedraper1061
without the hummus and pumpkin and sunflower seeds this looks like a mighty fine side dish - but if you don't toast the nuts (deez nuts :D) they retain more beneficial micro nutrients. According to Dr. Gundry it's better to stuck to nuts and not seeds in general. Also for Kefir I would stick with milk that doesn't have A1 casein...
Thanks Hugh - so nice to see how easy you can make Kefir - none of this sterilise the milk get then get it warm then add the bacteria and keep warmer than the room - I will do this, your hummus sounds great too will try that
Kefir is literally the easiest home fermented product - if you need a slower fermentation (already got bottles full, going on holiday etc) you can even do it in the fridge.
@@sallyannc3176 Nope. Completely different bacteria involved. You can make more yoghourt from yoghourt but for milk kefir you need the grains to start it off. Runny yoghourt drink is lassi - that what you thinking of maybe?
POV: I do think these gut people need to heighten awareness that although these recipes are fantastic, they could also be very crippling for people with conditions like ibs. Especially during a flare up as a lot of the ingredients are very high in fodmaps. So people think "Oh great, this will help my gut" when in actuality it could cause more problems.
Yes, of course. As with all dietary choices, diet lifestyles, there is a percentage of the population who will not benefit due to existing health issues. So, as will all things, it's a question of discovering what wofks for us, personally. Same goes for exercise.
I couldn't agree more. In fact, I was trying to be the supportive wife, made this for my husband and made myself very ill for several days. Be careful.
I used to make kefir with the grains, but found out some years ago that just half a teaspoon of kefir (e.g. bought from the Polish shop down the road) added to whole milk makes a great batch of new kefir. No need to sieve it (I prefer not to disturb the set consistency). Then I just carry on making more batches every few days using half a teaspoon of my home-made kefir. Very cheap and very quick and neater than other method. Now, whether it is nutritionally different I couldn't say, but the fact that it sets up so reliably would certainly suggest it's 'live'!
Love the recipe using so many veggies, herbs and spices. Like around 5% of the British population, I reckon I can afford to make it. Given the cost of living, I seriously don’t not think this approach addresses healthy living in the uk.
None of these ingredients are expensive, especially if compared to meat or fish. You can substitute the more expensive(almond butter) for cheaper ones (peanut butter). This is not exclusive eating. 22:59
Given that the smoke point of oils is lower than the temperature used for baking, wouldn't this lead to the degradation of the oil and the release of potentially harmful fumes for our health?
I eat roasted veggies a lot in winter time, this dukkah and hummus is such a great idea to have with it. Can't wait to try both the recipes out with my next batch of roast veg 😋
I do trays of roast veg and then freeze it in batches of enough for 1 meal. If I have the oven on for something else I’ll pop it in to heat it through but if the oven isn’t on you can microwave it for a softer version. I don’t have an air fryer but I bet that would work too
Great idea, I love roast veg but always make too much, to fill the oven tray. I have a small air-fryer, which is great for roasting a single portion of veg fast.
It's very difficult to remove with not being able to see it, most supermarkets sell unwaxed, I buy organic unwaxed so as not to eat the pesticides, insecticides, & herbicides which can cause cancer, as these are also watered into the soil to kill any grubs that will eat the roots, the roots take up the pesticide into the plants so there's no way of removing them.
That’s not a good tip at all… I can’t believe he suggested people to do that. Rinsing your grains in water damages and removes their the protective bacteria. They will often die or stop reproducing. If you must rinse them, use milk.
cooking like that 30 years ago, with Kefir, Hummus and Kombucha, would have qualified you as a weird hippie (as I've been called....). Lovely to see that mainstream has caught up :-). Does this the hippies were right? All we need is love 😂😂😂
Milk kefir needs lactose to produce kefir. Plant milk does not have lactose and will not work with Milk kefir. You can use Water Kefir grains for non-milk sources
You can make plant based Kefir but every couple of batches of plant based Kefir you make, the grains have to put back in dairy. Kefir grains feed on lactose. As well never rinse your Kefir grains in water.
Ooooohhh...all that oil on the roast veg dish. There's prob over 1000 cals on that oil at 41 cals a TEASPOON. Id have to use way less oil and brush it over everything to spread it out.
Zoe steers you gently away from calorie counting but as you say there are other ways to prepare if you don’t want to use as much oil. Also, the best quality oils are very expensive so it’s a good idea to use them judiciously
Hugh didn’t go easy on the oil in that roasted veg recipe! There is a school of thought that oil is a refined food because the fibre from the seed or olive is discarded.
Cooking is processing it too, killing all the enzymes. But smell and sight is a very useful part of digestion and a combination of whole raw foods and some processed to some degree, seems to be best
I bow down before your culinary majesty Hugh but you are never going to convince me that roasting sprouts is a good idea! Lightly boiled is the only way👌
Now tell us how much that costs per portion including the generous amounts of almond butter, and virgin olive and hemp oils, given how prices still seem to be going up almost weekly. Plus an honest estimate of preparation time. Plus how for example a single person is supposed to be able to eat that variety of fresh vegetables without much of them going off during the week before getting a chance to use them :\
Most of the veg will keep at least a week to ten days. Wrap them in tin foil before putting in the fridge veg drawer. It’s a game changer for keeping them longer.
He's a v good commentator, well educated, bright. But that bloody cumbersome 'masher thing' at say 09:30 looks diabolical .... an implement I recognise but something I think I cld surely improve upon, and why is he working generally so slow with hand tools? He works best when given free reign.
This content is where it's at for intestinal microbiome optimization - and the dried fruits in kombucha is next level..LOVE LOVE LOVE and looking out for more inspriration and guidance from Hugh's repertoire of sublime ingestible goodness.. Thank you Zoe or spresding the word about amping up plant powered nutrution even if ominivore. It's easy to let the plants dominate with the 30 per week tally. My entire self has changed so much given this new perspective on such easily achievable wellness.
Still too glycemic for diabetics, which it's most Americans ('pre diabetes' is diabetes, don't let the vanity sizing of diseases fill you). Where CGM next time you eat pulses, and you'll see what I mean.
Just watched an old series where Hugh climbs a tree to kill some young rooks! Hideous hypocrite. I’m not vegetarian but that was blatant cruelty. WHO EATS ROOKS
You have inspired me. I will be getting an enamel oven dish and roasting lots of organic veg this autumn winter 😊thanks an affordable way to eat well and also a convenient way for me as I dont wish to spend too much time in kitchen after work especially as I am trying to loose excess weight. A rainbow of colours in my oven dish.
Hugh, I love your recipes, but so much for 1 person (me) can I freeze? Also is there a type of plant based Kefir, non dairy. I've ordered your book, can't wait.
Hello I have just started watching loving the menus. However noticing a lot of oil ,although they are good fats and not saturated don’t they still contribute towards calories ? Thanks
