Ghee - and fats revisited

One of the areas of nutrition I’ve struggled to understand is ‘fats’. In this blog I want to take a more in depth look at ghee. There is much that contradicts in the world of fats and cancer; do click on the ‘Fats’ tag of this blog to see some of my previous discussions on this issue. In particular one blog in June last year I wrote about dairy (i) and some of the studies that indicate a possible increased risk regarding prostate cancer. In other previous blogs I wrote about Coconut oil (ii), Omega 3 and oily fish (iii) and a recent blog on olive oil (iv).

Saturated fats

Ghee is considered high in saturated fats. I thought it worth revisiting this issue as it is said by some that prostate cancer is driven by fats. There is some evidence to support this (v). However saturated fats are perhaps not as bad as they have been seen by many since the 1950s - indeed since then they have got the blame for a number of cancers - and indeed for heart disease when Ancel Keys argued that saturated fat raised cholesterol levels and this caused heart disease. In fact saturated fat consumption fell during this time just as heart disease and cancers were on the rise. The picture is more complicated.

A great article by Meleni Aldridge that delves more deeply into this topic can be found at the Alliance for Natural Health: https://www.anhinternational.org/news/get-fat-happy/ In that article she exposes the myths that fats make us fat, cause heart disease and more. As we know fats are essential for human health - indeed three quarters of our brain is made up of fats. 

In another article, “The Oiling of America” by Sally Fallon (vi), she looks at the history and links the rise in brain diseases, emotional disorders and neurodegenerative disorders to the timeline from when the public was asked to drop animal fats and replace them with vegetable fats. It seems it is more important to be aware of the particular fats you are eating.

Fats and cancer

As I mentioned in a previous blog (vii), Dr Geo Espinosa wrote (viii): “There is no conclusive association between eating fat, including saturated fat and prostate cancer. With two possible exceptions: Too much Omega 6-fatty acids and trans – fatty acids. Omega 6 fats are good for you but only when it is in the balance with omega 3-fats. The omega-6 to omega-3 ratio in the standard American (heart attack) diet is 20 or 30:1, omega 6 to omega 3. The healthier ratio is 2 or 1:1, respectively.”

Meanwhile in a paper by Stephen Evans, entitled ‘Cancer Control – The New Protocol’ (ix) he concludes: “There is some evidence that diets high in animal fat and saturated fat increase prostate cancer risk. However, some studies have also shown no association, while others have implicated unsaturated fats [Note from Evans – when I looked in depth at the studies, the saturated fats list included, for example, ice cream and cheese spreads – both of which are either high in sugar or nitrates and trans-fats – now known to be cancer instigators. That is, the definition of saturated fats in the prostate research was quite naive.”

Evans goes onto write: “The problem is not saturated fat – which even protects against cancer in certain cases. In fact, even trans fats that occur naturally – in the milk and meat of cows and other grass-fed animals – are known to protect against cancer. The real problem is with artificial trans fats, and other types of artificial foods. What I believe we may conclude is that non-trans-fat is not implicated in cancer.”

Update 28.01.24: I just read an interesting study where they heated a number of common oils including extra virgin olive oil (EVOO) to 240°C and then held the oils at 180°C for 6 hours,. The concluded: “EVOO yielded low levels of (unhealthy) polar compounds and oxidative by-products (compared with other oils). EVOO’s fatty acid profile and natural antioxidant content allowed the oil to remain stable when heated (unlike oils with high levels of polyunsaturated fats [PUFAs] which degraded more readily).”

https://actascientific.com/ASNH/pdf/ASNH-02-0083.pdf

Ghee

I mentioned previously that it doesn’t make sense to have lots of butter but it seems it is not as bad as some thought - especially if organic and grass-fed. However it is clear that better still is ghee. The beta-casein is removed, leaving the clarified butter fat with it’s fat-soluble vitamins. In a Western diet we are often deficient in vitamins A, D, and K2 - ghee is a great way to get those vitamins. Ghee has a modest amount of omega 3 and it's ratio of Omega 3 to 6 (roughly 1:3 or 1:2.5) is better than most vegetable oils including olive. It also has a high smoking point - unlike many other oils/fats it doesn’t have low oxidation levels that can create free radicals when heated - it is these free radicals that can lead to disease. So ghee is a great option to use when cooking and baking.

Ayurvedic doctor, Sam Watts sings the wonders of ghee (x). In terms of anti-cancer benefits he writes: “Given the ever-increasing prevalence of cancer around the world, we should all be adopting, as a key self-care priority, daily approaches into our lives that possess proven cancer inhibiting benefits. And ghee fulfils this criteria in a very significant way. For example, clinical research now shows that ghee is able to modify the functioning of our genes in a way that helps to prevent the excessive cell growth that is the root cause of all cancer formation whilst also helping to induce cell death (a process called apoptosis) in pre-cancerous and fully cancerous cells. Furthermore, ghee excels in its ability to detoxify and remove cancer promoting carcinogenic toxins and chemicals from the cells of the body which is a crucial weapon in our cancer preventing arsenal.”

Making ghee

There are a number of recipe variations but this one worked for a friend of mine. So far we have just bought ghee but this has inspired me to try making it….melt at least 250g of butter in a small sturdy saucepan over a low heat. You can use more butter but for the first time start with a smaller amount.

Within five to ten minutes, you start to see the milk solids separate from the melted butterfat and the water will evaporate. At this point you can turn up the heat to a medium so that the milk solids will continue to brown and the water evaporate. A layer of milk solids will form some white foam on the top which some recipes say you can scoop off.

Continue to cook for a further five to ten minutes until the milk solids have all gone brown. There is a great smell of toffee!

Turn the heat off and leave the pan for a few minutes to cool slightly.

Now strain the butter through a muslin (that lies in a metal sieve) into a heatproof bowl. This is now butterfat - the ghee - or ‘liquid gold’ as some have named it. Avoid getting any milk solids mixed in - you can leave some of the browned milk solids in the pan. 

Leave for some minutes to get the lasts drip into the bowl, then transfer to a jar. 

The water and milk solids have been removed so the ghee should last for three months at room temperature and up to one year refrigerated. In a freezer it will last much longer.

Finally…

In short, in terms of fats, I am left avoiding dairy but occasionally having a small amount of butter - and also an occasional goat or sheep yoghurt or cheese, a small amount of coconut oil, a fair bit of olive oil, some oily fish and an omega 3 supplement - and off course pasture-fed organic ghee.

Like with many approaches to cancer there is a need to continue to review and update as new evidence comes to light or something resonates. As always these blogs are my thoughts - I welcome comments, corrections and more - we still need further research to untangle all this about fats and prostate cancer. 


Notes

(i) https://myunexpectedguide.blogspot.com/2022/06/scary-dairy.html

(ii) https://myunexpectedguide.blogspot.com/2020/10/a-look-at-coconut-oil.html

(iii) https://myunexpectedguide.blogspot.com/2019/07/what-now-after-mineral-and-fatty-acids.html and https://myunexpectedguide.blogspot.com/2019/07/another-look-at-my-ethythrocyte.html
(iv) https://myunexpectedguide.blogspot.com/2023/01/olive-oil-and-cancer-im-still-learning.html
(v) https://pubmed.ncbi.nlm.nih.gov/14713748/ 
(vi) https://www.westonaprice.org/health-topics/the-oiling-of-america/
(vii) https://myunexpectedguide.blogspot.com/2019/02/the-mystery-of-fats-and-oils.html
(viii) http://drgeo.com/dietary-fat-does-not-increase-prostate-cancer-risk/ and https://pubmed.ncbi.nlm.nih.gov/18408140/
(ix) Cancer Control – The New Protocol (CTP9.6) Basic Principles, Strategies, and Interventions Steven Evans Therapeutics Research Institute Omaha, NE 68131 June, 2013
(x) https://www.mind-body-medical.co.uk/news/the-lowdown-on-ghee

Olive Oil and Cancer; I'm still learning!

Oh my I knew olive oil had certain properties that meant it was good to have, but I hadn't looked very far into it....it was a Chris Wark video that gave me the impetus to learn more. It seems olive oil is full of many good things but one in particular is increasingly being talked about in terms of cancer.

The phenolic antioxidant, oleocanthal, which is made when olives are crushed to make olive oil, has been found to kill cancer cells. It seems that it can damage a cell's lysosomes, which are where cells dispose of waste. Cancer cells usually have larger and more numerous lysosomes, making them more vulnerable to oleocanthal than other cells - the good news is that oleocanthal does not damage healthy cells. This research from 2015 was performed on breast, pancreatic, and prostate tumor cells (i).

 

Since then oleocanthal has also been found to shrink tumors in mice (ii). In particular I liked a Louisiana study that "concluded that oleocanthal can potentially inhibit the growth and relapse of mCRPC in mice by suppressing the enzyme SMYD2 and its downstream substrates - which play a critical role in the progression of this aggressive prostate cancer type". The dose was very high but the researchers concluded that oleocanthal could be an appropriate dietary supplement for immediate use by prostate cancer patients (and survivors) either individually or in combination with standard prostate cancer therapies (iii).

It should be noted that there has also been some evidence from mice studies that high olive oil intake can aggravate cervical cancer (iv). Overall a systematic review of  45 studies in 2022 found that "Olive oil consumption seems to exert beneficial actions in terms of cancer prevention."(v). However this study doesn't seem to look at particular olive oils.

Apparently oleocanthal is also has other impacts - not least being as potent as ibuprofen (viii)!

Quality

Olive oil fraud is well documented. The figures are completely astounding - see this study in California that found over 70% failing to reach standards (vi). Some researchers have claimed up to 80% of extra virgin olive oils sold in supermarkets are counterfeit. Some are labelled as extra virgin when they are not, some have been stored too long and mislabelled, some are diluted with cheap vegetable oils or lower grade chemically refined olive oil.

Chris Wark in a blog quotes olive expert Tom Mueller in his book, 'Extra Virginity': “Italian investigators have found hydrocarbon residues, pesticides, and other contaminants in fake oils, and pomace oil, a common adulterant, sometimes contains mineral oil as well as PAHs, proven carcinogens that can also damage DNA and the immune system.”

Taste test

These oils don't have the benefits that oleocanthal has been shown to produce. Dr Goren who is in the interview with Chris Wark shares in the video and on her website how to check out your oils - see here plus her video (vii). She writes that "real olive oil will have a bright flavour with a peppery aftertaste" - and that you want oils that are "less than two years old" (no harvest date is a 'red flag'), are harvested earlier in the season of possible, have third party testing of their oils on their company website (acidity should be less than 0.7%, lower is better) plus are not in large containers (avoid plastic) as once opened should 

be eaten within two months. 

To test she says poor a little into a small glass and taste straight. If it has the Oleocanthal then it will have a taste that is "slightly peppery" and has a "somewhat stingy sensation in the back of our palate and top of our throat". The highest quality Extra Virgin Olive Oil (EVOO), often have a higher oleocanthal content; this will have a real “bite” and often even induce a slight cough when tasted like that. 

However Dr Goren says that any authentic, fresh (unexpired) extra virgin olive oil, should have at least a small amount of oleocanthal and a noticeable “sting” when you taste the pure oil. Certainly the research indicates that EVOOs also are the best source of polyphenols amongst olive oils.

Dr Goren has, since her amazing research, gone on to sell quality olive oils. In fact it is the same brand that Jane McLelland recommends in her course 'How to Starve Cancer' which I have nearly completed. The price is pretty prohibitive for many even when seeing it as a medical supplement. 

How much?

Dr Goren says the research is not sufficient to give good advice but studies suggest two to three tablespoons of olive oil per day is great - but if it is an oil with higher oleocanthal. It is interesting to learn that in Greece it seems doctors can prescribe high phenolic olive oils for folks instead of statins.

Finally I'm not for a moment saying that 'olive oil cures cancer' - but see that Dr Goren's research is exciting. We need more! I'll also be looking out for that peppery taste and being a bit more choosy when it comes to oils!

Watch the Chris Wark interview with Dr Limor Goren on olive oil and oleocanthal to learn more at: https://www.chrisbeatcancer.com/dr-limor-goren-on-the-anticancer-effects-of-olive-oil-and-oleocanthal/

And see more of Dr Goren in this interview: https://youtu.be/18pN5l5QT2E

Greek physician Hippocrates, known as the father of medicine, is said to have referred to olive oil as ‘the great therapeutic.’

Notes:

(i) https://www.tandfonline.com/doi/full/10.1080/23723556.2015.1006077#abstract

(ii) https://pubmed.ncbi.nlm.nih.gov/31412041/

(iii) https://www.mdpi.com/2072-6694/14/14/3542/htm

(iv) https://pubmed.ncbi.nlm.nih.gov/30922331/

(v) https://pubmed.ncbi.nlm.nih.gov/35015763/

(vi) http://vrisi36.com/wp-content/uploads/UCDavis-Report.pdf

(vii) https://kyoord.com/blogs/learn/olive-oil-fraud-is-real-heres-how-to-spot-fake-olive-oil

(vii) https://pubmed.ncbi.nlm.nih.gov/16136122/

Fluffy Vegan Quinoa pancakes

I do like a pancake…all sorts of pancakes…stacks of those American pancakes or buckwheat crepes… ...however with my largely gluten-free diet I have been cautious about some ingredients and also trying to be low carb. So I was delighted to be sent this recipe for pancakes that are not just light and fluffy but also have a slightly crispy texture to the outside of them. They are though still more of a treat!  

We’ve made them several times and a friend just requested the recipe - so here it is:

- 1 cup quinoa flour (ie quinoa ground into a fine meal – you can either buy it or make it yourself in a spice grinder)

- ½ tsp bicarb

- 1 tsp baking powder

- 1 cup plant milk (we’ve used full fat coconut milk but previously a soya milk; the soya needed a spoon of something like almond butter to get the texture right)

- 3-4 tsp maple syrup (we didn’t add this)

- 2 tsp lemon juice (need this to help pancake rise)

- 1 tbsp coconut oil for frying 

• In a bowl mix quinoa flour, baking powder and bicarb.
• Mix in the plant milk then lemon juice. 
• Spoon in a big dollop of the mix into the frying pan and cook for roughly 2 mins each side. Store the stack in the oven to keep warm.                

Serve with toasted almonds or coconut flakes with blueberries, pomegranate seeds, fresh figs or whatever takes your fancy! 

Garlic - and a Wild Garlic Pesto

Yay! It is wild garlic time - some might know it as 'bear's garlic’, ‘field garlic’ and 'stinking Jenny'. It sure does give off a pungent smell. I am very fortunate to live near woods so every year it is one of those things we forage lots. 

So why here in this cancer blog? Well I just I wanted to celebrate this wonderful gift of nature. That is more than enough and I’m sure it has loads of health giving properties..I am guessing that the research hasn’t been done in any meaningful way but my gut tells me it is good! Having said that there is a fair bit of research about the positive impact of ordinary garlic and in particular one of its key compounds, an amino acid called allicin(i). 

Indeed there are several claims that cancer can play a very significant role in cancer treatment. Chris Wark of ‘Chris Beat Cancer, for example has the lemon and garlic recipe on his website (ii). There is an in vivo 2017 study (iii) and an extraordinary study by Dr Wamidh Talib with mice showing garlic and lemon can tackle cancer. Chris Warks site covers the recipe details - not something I’ve tried. Would love to hear from folks that have.

Some struggle with the idea of lots of raw garlic and resort to supplements. This maybe good but there is some evidence that many don’t have the impact we would perhaps want and are much less effective than the cloves (iv). However some companies like Allicin Max have research to support their use and are also being used in medical trials.

It’s worth mentioning that I with garlic cloves you are meant to wait 10 minutes or more after you have crushed them before you use them raw or in cooking. This time is needed to release the enzyme that produces the anti-fungal and anti-cancer compounds. 

Anyway to the recipe for pesto; well actually I’ve not really got exact measurements as have done it by feel and taste. You can see below - there are also lots of recipes online and wonderful other uses for the wild garlic.

Recipe

• 2 big handful of wild garlic (it is the leaves we eat raw or cooked - not the bulbs)

• 50gm Pinenuts (or some have used hazelnuts)

• a great dollop of cold-pressed olive oil

• yeast flakes to flavour (and great instead of cheese for those on non-dairy)

• squeeze of whole lemon juice 

Blend all ingredients together until you reach a rough, pesto-like consistency then transfer to a clean jar and cover the top of the pesto with a layer of oil to help keep it fresh. The pesto will store for a week or so but ours usually gets eaten within days. This week we had it with spirulised butternut squash and big salad. I thought a spiruliser would be one of those gadgets we would never use but it is fantastic; love spaghetti made from courgettes!

Enjoy!

Notes:

(i) See research papers like:
https://pubmed.ncbi.nlm.nih.gov/25586902/

https://pubmed.ncbi.nlm.nih.gov/31877551/

And interesting discussion here from Moss Reports: https://www.mossreports.com/garlic-beats-cancer/

Also worth a look is this view: https://www.alternative-cancer-care.com/garlic-and-cancer.html

(ii) See Chris Wark: https://www.chrisbeatcancer.com/the-anticancer-power-of-lemon-and-garlic-extracts/

(iii) https://www.sciencedirect.com/science/article/abs/pii/S0899900717301260

(iv) https://www.mdpi.com/2072-6643/10/7/812

Gluten Free Fermented Buckwheat Bread

This is such a straight-forward loaf in many ways - and I love that buckwheat flavour - especially when the bread is toasted - but know for some it doesn’t work. 

We got this recipe a couple of years ago and have been making it ever since then. However only recently I’ve found a similar version online - it looks like it might have come from the Breadtopians website - they call themselves 'pragmatic bread freaks’ and say they 'launched in 2006 with a mission of ensuring that baking perfect bread at home is available to everyone’ (i). Their website is well worth a look.

On this bread they write: "In making this bread, I worked from a recipe I found on a blog called Nutriplanet, and that author credits another blog called Conscious Catering. One of my modifications was to add flax and pumpkin seeds for flavor, texture, and visual appeal. Of course, you can use you whatever seeds you want: chia, hemp, sunflower, sesame, poppy or none at all."

Buckwheat is a seed and a great source of protein and Breadtopia link to research from Uppsala University in Sweden linking buckwheat consumption to lower levels of bad cholesterol and better blood sugar management in diabetes (ii). Well controlling blood sugar levels mean it will also be good for lowering risks of cancer and heart disease.

Gluten Free Fermented Buckwheat Bread

Preparation time is around 30 minutes and cook time is around an hour and 20 minutes although we always seem to leave it a bit longer.

Ingredients

• 450 g buckwheat groats not toasted (2 1/2 cups) 

• 3 cups of water for soaking the groats

• 330 g water for the batter (1 1/3 cups) 

• Half tsp seasalt

• 1/3 cup pumpkin seeds 

• 3 Tbsp of toasted flax seeds 

• Several handfuls of pumpkin seeds and toasted flax seeds for decorating the top of loaf

Instructions - taken from the Breadtopia website.

• Soak the buckwheat groats in water for 5-6 hours.

• Drain the groats in a colander but do not rinse. The run-off will be very mucilaginous.

• Blend the groats and new water in a blender or food processor. You may need to do this in two parts if you use a food processor, so as to not go over the top of the central blade tube and have leakage. 

• Pour into a glass bowl or large measuring Pyrex, and cover with a towel. This will be about 5 cups of batter.

• Set aside for approximately 24 hrs at 67-70 F. Fermentation time is significantly shorter at warmer house temps or in the oven with the light on. Batter expansion is roughly from 5 to 6.5 cups. Do not mix the batter until the fermentation is finished or the batter will deflate, and it will be hard to calculate growth.

• At the end of the fermentation, gently mix in the salt and any seeds you wish to add. 

• Pour the batter into the parchment paper-lined loaf pan, and decorate the top of the loaf.

• Let the batter rise for another 30 minutes to an hour in your lit oven.

• Preheat the oven to 350 F with pan in the oven.

• Bake for approximately 80 minutes (less for a long narrow pan) or until the inside temp is about 200 F. 

• Remove from the oven and lift the parchment paper out of pan onto a cooling rack. Peel it off and let the loaf cool for at least 30 minutes before slicing.

Enjoy!

Update 5.3.23: interesting article looking at buckwheat: https://foodrevolution.org/blog/is-buckwheat-healthy/

Notes

(i) https://breadtopia.com/gluten-free-fermented-buckwheat-bread/

(ii) http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.531.3577&rep=rep1&type=pdf

Sleep potion - the Nutmeg Night Time Milk

A couple of favourites in terms of sleepy drinks are the wonderful Pukka Night time tea and Clippers Sleep Easy Infusion. But what of all those recipes online for getting a good night sleep? There are so many potions and suggestions. I’m fortunate to get good sleep most nights, but my partner has less good nights so we have been on the look out to try a number of these online suggestions. Our favorites seem to come from the Ayurvedic tradition - often backed by many hundreds of years of use.

One Ayurvedic recipe we liked was an Ojas Tonic made with milk, chopped dates, almonds and coconut plus cardamon and ghee. However I’m more cautious since my diagnosis about dairy and dried fruits so didn’t continue with this one.

I also for a long while made the ‘Golden Milk’ made with a non-dairy milk, tumeric and cinnamon with a pinch of black pepper and shaving of coconut oil. Turmeric is fat-soluble, meaning that without a little bit of fat the curcumin and other wonders will not be absorbed into your blood stream as well - hence the coconut oil - or alternatively using a full fat milk. The black pepper is also key as piperine is said to improve the bioavailability. 

Sleep is key and in Ayurveda it is considered to be as important as nutrition in terms of maintaining health and wellbeing. Sleep was one of the ‘basics’ covered by Ayurvedic consultant Dr Sam Watts (i) - but also covered when he discussed our circadian rhythms (ii) - amazingly “when” we eat is turning out to be just as important as “what” we eat. 

Sleep, not surprisingly, features as a key factor in many books about cancer - for example is one of six key factors in Dr Lorenzo Cohen and Alison Jeffries book “Anti-Cancer Living”.  They see that getting sleep right is a crucial part of a healing journey. I can certainly recommend that book.

Anyway it was Sam that put us onto the Nutmeg Night Time Milk - and also asked all to pass it onto others - so here it is - possibly with a slight adaptation as I can’t find my original notes - online there are some other slight variations of this but guess you can adapt to your own taste. It has now become a firm favourite and we have it three or four times a week.

Nutmeg Night time Milk

Cup of milk - your favourite non-dairy
Pinch of black pepper
Half a teaspoon tumeric powder
Half a teaspoon cinnamon
Teaspoon nutmeg

Small pinch of ginger
Large pinch of ground cardamon
Half teaspoon of ghee or coconut oil

Whisk ingredients then bring to boil then on low heat simmer for 2-3 minutes to extract the medicinal qualities. Add honey (or not) to taste. One cup recommended between 7 and 8 in the evening so can start working its magic for sleep at 10.

Nutmeg is one of the clinically proven herbal sedatives - it is proven to induce better quality and quantity of sleep. It is also worth a mention that the National Cancer Institute of Maryland demonstrated chemopreventive properties of nutmeg extract. It is found to induce cell death in leukemia cells (iii). However use with care as it can in excess cause a high and not so good effects (iv)!  

In terms of some of the other ingredients of this ‘potion’, they have also been billed as having possible anti-cancer effects. Tumeric I’ve noted earlier (v) has anti-inflammatory properties and one of the compounds of tumeric, curcumin, is considered to selectively starve tumor cells to death (vi). Michael Greger's book 'How Not To Die' argues everyone should be taking daily a quarter of a teaspoon of tumeric, powdered or root - well actually those with gallbladder problems and some others should avoid. As always check out whether this is right for you or not.

Ginger has also had some research indicating it "can reduce the size of cancer tumours, and causes apoptosis of both normal cancer cells and cancer stem cells”(vii). Similarly cinnamon has research showing its impact on cancer (viii). So not only can this wonderful tasting drink help sleep - and it does with us - but also it seems to have anti-cancer properties as well. Enjoy!

Lastly if you are interested in an Ayurvedic approach to health then I can recommend joining Sam’s Facebook page for more Ayurvedic wisdom  at: https://www.facebook.com/mindbodymedical

Notes

(i) https://myunexpectedguide.blogspot.com/2020/08/getting-basics-right.html
(ii) https://myunexpectedguide.blogspot.com/2020/07/getting-in-rhythm.html

(iii) https://wellnessmunch.com/12-impressive-health-benefits-of-nutmeg/

(iv) https://www.healthline.com/health/high-on-nutmeg

(v) https://myunexpectedguide.blogspot.com/2019/01/current-supplement-protocol-for.html

(vi) https://www.canceractive.com/article/how-curcumin%20targets%20cancer%20stem%20cells%20while%20drugs%20make%20matters%20worse

(vii) https://www.canceractive.com/article/ginger-and-cancer

(viii) https://pubmed.ncbi.nlm.nih.gov/31195168/

Coconut Milk Kefir experiments

Kefir is all the rage at the moment - suddenly supermarkets are stocking it with Yeo Valley and other brands. I'm guessing readers will have come across it - a fermented beverage that is full of probiotics and beneficial enzymes - indeed it has as many as 30 strains of good bacteria. It is made using kefir grains (nothing to do with actual grains) to ferment milk, making it into a liquidy yogurt drink. 

Allegedly kefir recipes in some parts of the world were closely guarded secrets for generations and passed on as part of a woman’s dowry. Marco Polo wrote about this drink and there are tales that the prophet Muhammad brought the grains to mountain tribes; some have even called them “grains of the Prophet”. They also get a mention in the Old Testament as the “manna” that fed the Israelites in the desert for so many years. “Kef” means to “feel good” in Turkish and certainly it has been shown to have a host of health benefits like tackling asthma but also possibly protecting against some cancers. More on health benefits can be found below.

Mass production of kefir didn’t begin until the mid 1900s in Russia. While it may not have been much in the UK, I know that in Norway, where my partner is from, it has been available for as long as her mum can remember. It was one of my go-tos in Norwegian supermarkets - they have some wonderful different brands with added blueberries and more. I have also made milk kefir in the past - It is worth noting that the fermentation process removes most of the lactose (milk sugar) so this is different from many other dairy products. However for vegans and some folks who want to avoid dairy, there is the option of coconut kefir. It seemed fun to explore the possibilities of this.....but before I get to that....

Water Kefir?

It is worth mentioning water kefir - both milk and water kefir varieties are rich in beneficial bacteria. However, as always, we should not get swept up in the idea that they are good for everyone - the advice is to check with your doctor before drinking - especially if you have any condition that weakens your immune system or for example are having chemo. Other folk I’ve heard that should check out or avoid are people with mastocytosis, are histamine intolerant, taking monoamine oxidase inhibitors (anti-depressants), those who regularly get migraine headaches and those with bowel problems or if colon cancer runs in your family.

So you can make kefir from water and sugar - these are different grains from the milk - and some have said it is similar to Kombucha - but Kombucha has a tart zing, while water kefir is sweeter in flavour. However many of us with cancer are trying to avoid sugar - for me I feel happier with the coconut kefir but it is argued by some who make the water kefir, that you can reduce the sugar content. This is done by allowing your water kefir to ferment until it is just a little bit sweet on the first fermentation (i). Then when it is bottled, there will be enough sugar, with the addition of fruit or fruit juice, for carbonation, but will have a lower sugar content once the second fermentation is complete (ii). Apparently using water kefir grains to culture coconut water also produces less sugar but this can’t be done all the time as it wears the grains out. 

Coconut Milk Kefir

There are lots of recipes on the web but this one below is one where we have used milk kefir grains to ferment the coconut milk. Coconut milk kefir is milder and less-tangy taste than traditional milk kefir - which for me is a bit disappointing as I like the tangy! Coconut milk has no lactose but does seem to need more help to keep going than the dairy milk kefir. However check your coconut milk as so many come with other ingredients - you want something that is 75% or more coconut milk and no other ingredients!

Coconut milk is made by grating and squeezing the flesh of coconuts. This is then filtered and diluted with water. We should remember that coconut milk is high in a type of saturated fat called medium-chain fatty acids - this is processed differently than the saturated fat from animal products. It is said that this fat will be absorbed more quickly by your body rather than being stored in adipose tissue for later use. Certainly there is a big debate regarding coconut oil; is it good or bad for someone with cancer (iii) - but that is oil rather than milk. On balance I think coconut is better than dairy for me so here are the details on how to make it...

The recipe

2-4 tablespoons of milk kefir grains (in Stroud they are often given away by folks but you can also purshase online)

800ml of coconut milk (available in cans or cartons)

Instructions (iv)

• Add the milk kefir grains to the coconut milk in a large glass jar (we use a storage jar)
• Cover lightly with a tea towel and leave at room temperature for at least 12 hours; one comment was to put it in the fridge as it generally 'goes' really quickly. Temperature should be 4° or above. We haven't used the fridge.
• After 12 hours you can start tasting the kefir until it reaches desired level of fermentation or ‘tanginess’. A stir can be helpful if it is in for longer than 24 hours - it can get quite thick! We usually have ours at 48 hours but it depends very much on many factors; temperature, quantities of grains etc
• Strain out the milk kefir grains; we use a plastic sieve - this is not too hard but needs to be done with care so as not to damage the grains. Apparently metal can disrupt the fermentation process so use plastic or other implements.
• Add new coconut milk to repeat the process - don’t rinse your grains.
• Store the kefir in the fridge until you use it

Revive your grains

Using non-dairy leads to the grains withering and even dying over time; they need that lactose to help them thrive. Our grains have been used for quite a number of batches and they have lost their cauliflower shape and are more soft and mushy. They are ready for a revive! 

One technique I have read about and am set to try in this coming week, is putting the grains in a bowl covered with milk - some recipes suggest to add one teaspoon of sugar. You then have to replace the milk every 48-72 hours. After a number of times the milk will begin to separate into a clear liquid at the bottom - that’s the whey. When there are signs of fermentation again it is time to start a new batch. One suggestion was to then start with one tablespoon of grains to every two cups of milk. It can apparently take some weeks to get back to full strength. 

Resting your grains

We’ve taken a break several times from kefir - basically you can rest the grains in the fridge, but the longer you rest the grains, the longer it will take to revive them. The grains also don’t have the same bacteria diversity present in fresh grains - this will come back in time. We’ve used the freezer to rest our grains just as they are - we didn’t dehydrate first as suggested below and they seem to have recovered alright.

I’ve seen this suggestion:

1-7 days: Place the grains in a glass jar and fill with fresh milk. Store in the fridge.
7-14 days: Place the grains in a glass jar and leave them dry (with no liquid). Store in the fridge.
14+ days: Lay grains out on a dehydrator sheet and dehydrate them at 36°C – 40°C until dry. Store the dehydrated grains in a freezer safe bag in the freezer.

See recipe below!

Health Benefits

Dr Axe lists many of the possible key benefits of kefir (vi); three key ones, that are important to those of us with cancer, are worth noting here:

1. Support to the Immune. One of the bacterias is specific to kefir alone ie Lactobacillus kefiri, and has been shown to help defend against harmful bacteria like salmonella and E. coli. The bacterias in the kefir help modulate the immune system and inhibit many predatory bacteria growth. Kefir also has an insoluble polysaccharide called kefiran, which a 2005 study found is antimicrobial and helps tackle candida symptoms and speed healing of external wounds. 

2. Helps digestion. We know how absolutely essential a good microbiome is for health - and key in cancer. The probiotics (vii) in the coconut kefir are great at discouraging constipation, supporting good elimination, reducing side-effects of antibiotics and they will tackle pathogens.

3. Tackles cancer. Most cancer studies are with dairy kefir, but it seems the positive outcomes are very likely to be transferable to coconut kefir. One dairy-based kefir study showed that kefir can slow the growth of early tumors and their enzymatic conversions from non-carcinogenic to carcinogenic (viii). Meanwhile an in-vitro test in Canada showed that kefir reduced breast cancer cells by 56 percent (as opposed to yogurt strains that reduced cells by 14 percent) (ix).

Update 4/06/20: new research with mice shows positive impact on immune system: https://apc.ucc.ie/dont-cry-over-fermented-milk/

See recipe left

Today I’m enjoying an Iced Cacoa Coconut Kefir - basically coconut kefir, a couple of ice cubes, a dessertspoon of cacoa and one of chia seeds with a sprinkle of cinnamon - allow to sit for 10 mins or so - yum! But also love a great dollop on quinoa porridge. It is a rather wonderful treat.

I still feel like I am learning with this coconut kefir, so I'd love to hear from other kefir-makers and welcome any tips, suggestions, corrections, thoughts and more.

Notes
(i) https://www.culturesforhealth.com/learn/water-kefir/how-to-make-water-kefir/
(ii) https://www.culturesforhealth.com/learn/water-kefir/bottling-water-kefir/
(iii) https://www.canceractive.com/article/Coconut-oil-vs-Extra-Virgin-Olive-Oil-(EVOO)

(iv) There are many online 'recipes' you can follow like: https://wellnessmama.com/54711/coconut-milk-kefir-recipe/ and lots of questions answered here:

https://www.yemoos.com/pages/faq-milk-kefir-intro

(vi)https://draxe.com/nutrition/coconut-kefir/

(vii) https://www.canceractive.com/article/probiotics-prebiotics-bacteria-and-cancer-1432
(viii) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3833126/
(ix) https://pubmed.ncbi.nlm.nih.gov/17887934/

The Life-Changing Loaf of Bread

Great title for a loaf of bread! This is one of my favourite gluten-free breads that we make at home. I came across it quite a while ago - also discovered it is an option at the very very wonderful Star Anise cafe in Stroud. Apparently this life-changing loaf was made famous by Sarah Britton of My New Roots (i) back in 2013 - although clearly the idea of bread made entirely or almost entirely of nuts and seeds is not ‘new’ by any means. There are also now nut free versions. 

The recipe below, I am sure is one of the adaptations from Sarah Briton’s original. What is so good is that you can adapt according to what you have and/or your taste. Ours is always gluten-free, vegan and completely sweetness free; I don't think you need that maple syrup but guess the lack of sugar in my diet has meant I am more aware of sweet and often find things too sweet. Although still have cravings but that is for another blog! I recently had a great version of this which had a tablespoon of carraway seeds and about 90g of chopped and pitted kalamata olives. Yum!

Ingredients:
135g sunflower seeds and/or pumpkin seeds
90g flax seeds (ii)
65g hazelnuts or almonds (chopped)
145g rolled oats (iii)
2 Tbsp. chia seeds
4 Tbsp. psyllium seed husks (3 Tbsp. if using psyllium husk powder); this is the stuff that holds it all together so can’t be missed out. It is hugely absorbent containing both soluble and insoluble fiber and soaking up ten times its weight in water. It can both sooth  the digestive tract as well as helping remove toxins and can be used to reduce cholesterol levels, aid digestion, and alleviate both diarrhea and constipation.
1 tsp. fine grain sea salt
1 Tbsp. maple syrup (or alternatives like honey, pinch of stevia or your fancy)
3 Tbsp. melted coconut oil or ghee
350ml water
Directions:
1. In a flexible, silicon loaf pan combine all dry ingredients, stirring well. We use a bowl then an ordinary bread tin lined with parchment paper. This makes it so easy compared to all that ‘mess’ with flour - no kneading and no yeast or starter dough! Whisk maple syrup, oil and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable). Smooth out the top with the back of a spoon. Let sit out on the counter for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it it.
2. Preheat oven to 175°C.
3. Place loaf pan in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes. Bread is done when it sounds hollow when tapped. Let cool completely before slicing (difficult, but important).
4. Store bread in a tightly sealed container for up to five days. Freezes well too – slice before freezing for quick and easy toast!

I have a friend who claims it is the best bread in the World - well it certainly is very tasty indeed. Coming soon I will share another great loaf; one made with buckwheat.

Notes

(i) See recipe and ways to adapt this loaf at: https://www.mynewroots.org/site/2013/02/the-life-changing-loaf-of-bread/
(ii) Read more about flaxseeds at: https://myunexpectedguide.blogspot.com/2020/05/balancing-oestrogen.html

(iii) See re gluten and cancer: https://myunexpectedguide.blogspot.com/2020/01/should-folks-with-cancer-avoid-gluten.html

The Cancerucan Lime Cheesecake

Here's the Cancerucan Lime Cheesecake recipe by Melanie Gamble. I caught up with her at the Cancerucan Empowerment Retreat last Sunday and made this very quick film - more of the retreat in a film later this week. Melanie was there to run a workshop with food that suits many of us who are on a healing journey and this cheesecake recipe was specially put together for the retreat. I hope it will be the first of more recipes on this blog.

I loved her care and dedication to thinking about food and to creating really special recipes. Some might say this no refined sugar recipe is still too sweet or has too much of the coconut fat but I have already made this one as a special treat - it was delicious! Thank you Melanie!

More recipes from Melanie in her book (coming very soon); 'Healing Deliciously Goes Vegan'. More info about teh Leicester-based Together Against Cancer where Melanie is the Operations Manager www.togetheragainstcancer.org.uk