BUT… make them simple, healthy and packed with good-for-your-belly nutrients and both you and your guests will be pleased!

Adding probiotic and enzyme rich fermented foods to the beginning of your meal can help improve the digestion and absorption of nutrients, keep your stomach feeling good (especially if you’re about to indulge in a rich or meat-heavy meal), keep your digestion regular, and help keep your metabolism working efficiently.

These simple “Probiotic Bites” can be thrown together quickly before guests arrive or double as a great lunch or snack food that the whole family will enjoy. You can mix and match your own favorite ingredients too! We make ours on thin slices of good quality organic salami for a little protein boost but the combination is great on crackers, pita or toasts too.

Kale and Kraut Bites

20 Salami rounds or bite-sized toasts or crackers
3/4 cup cream cheese
2 cups kale, steamed or lightly sauteed
1 1/2 cups Cortido Sauerkraut

Lay the salami rounds or crackers out on a flat surface or serving platter. Spread a small dollop of cream cheese on each. Top with a small scoop of the steamed kale and then the Cortido. Serve immediately and enjoy!

Probiotics have a way of preventing unwanted bacteria in the GI tract from entering into circulation, keeping us healthy while aiding digestion. A recent study out of the European Journal of Nutrition studied the efficacy of strains of Lactobacillus on preventing the common cold or reducing its duration in infected individuals. Not only did it reduce the incidence of cold by nearly 20%, but it cut the duration down by 2-3 days! Review articles summarize additional clinical trials that have demonstrated benefits for probiotic use in several other immune response related conditions including allergy and eczema.

Proposed mechanisms for dietary probiotics’ effectiveness in immunity are still being studied and discovered. Several sources suggest that good bacteria simply “crowd out” bad bacteria. Others state that being low in good bacteria in the gut (as a result of chronic stress, antibiotic use, diets high in refined sugar, processed foods or alcohol) compromises immune function, and simply restoring balance helps to rebuild the body’s natural defenses.

Consuming probiotics from a well-balanced diet is a great way to provide your body with the armor it needs for flu season and beyond!

Mikaela Hew is a candidate for the Master of Science in Nutrition degree (2012) at Bastyr University, Kenmore WA.

Sources:
1. Berggren A, Lazou Ahrén I, Larsson N, Önning G. Randomised, double-blind and placebo-controlled study using new probiotic lactobacilli for strengthening the body immune defence against viral infections. Eur J Nutr. 2011 Apr;50(3):203-10.
2. Yan F, Polk DB. Probiotics and immune health. Curr Opin Gastroenterol. 2011;27(6):496-501.
3. Rizzello V, Bonaccorsi I, Dongarrà ML, Fink LN, Ferlazzo G. Role of natural killer and dendritic cell crosstalk in
immunomodulation by commensal bacteria probiotics. J Biomed Biotechnol. 2011;2011:473097.

At firefly we are not just adopting this age-old technique, but the mindset that accompanies it. We look at fermentation as a healthy, economical, eco-friendly and great tasting way of prolonging the fresh vegetables from summer and fall throughout the entire year. Our products make it possible to eat locally and sustainably grown produce throughout the year with the added health benefits of probiotics, enzymes, vitamins and minerals.

This mindset we live by while producing Firefly products is also how we use each product in our own homes. Pairing Firefly’s fermented foods with other foods that are in season is important to us in continuing to live by the local, seasonal and healthy ideals we base each product on.

Right now, in the midst of winter, we look to things like root vegetables and leafy greens, which are in season and readily available in the area, to create the basis for many of our recipes we cook at home and share with you.

Jerusalem artichokes, or Sunchokes, are on the top of our list right now. A tuber surprisingly from the sunflower family, Jerusalem artichokes can be used as you would a potato but have a sweeter and mildly nutty flavor that adds another dimension to the dish. Since we have always loved a good bowl of mashed potatoes topped with fermented veggies, it was a natural transition to try out a few variations with Jerusalem artichokes.

They’re healthiest with the skin on (because of the added fiber and nutrients in it), and to keep it simple we either roast or steam them until they’re tender and smash them slightly with a fork. Our favorite combination is with Caraway Kraut because of the nice pairing between the hint of caraway and the earthy flavor of the tuber.

Give the recipe a try, or mix and match your favorite root vegetables to make it just the way you like it!

Jerusalem Artichoke and Caraway Kraut Smash

2 lbs Jerusalem artichokes
2 cloves fresh garlic, minced or pressed through a garlic press
2 tbsp good butter
Salt and pepper to taste
2 cups Caraway Kraut

Clean the Jerusalem artichokes by running under cold water and scrubbing any dirt from their skin. Steam them for 5-7 minutes or until just tender. Remove from the steamer or pot and drain off any excess water. Place in a large mixing bowl and add the garlic, butter and salt and pepper. Smash the artichokes with a large fork or potato masher. Add the Caraway Kraut to the mix (you may want to dice the kraut to a finer consistency before adding so it mixes better). Stir until the kraut is evenly incorporated. Serve warm and enjoy!

We all have something we do on a daily basis to get us going, wake us up and keep us energized. Whether it’s your morning cup of coffee or tea, a sweet snack in the mid-afternoon or a carbohydrate rich meal that we just can’t help but indulge in, I am sure you have your vice. But, stepping back to look at why we “need” that extra caffeine or sugar boost can help reveal the real elements our bodies our missing: ENZYMES!

Enzymes are substances that occur naturally in living things and are the catalysts for all actions in our body. The ability to make energy, digest food, absorb nutrients, repair tissue, ward off disease and sickness, increase strength, produce hormones and perform metal processes is based on the presence of enzymes. Researchers have currently identified over 3,000 different enzymes in the human body, all with a different essential role.

Right about now you might be wondering, “How can one substance be the basis of so much important stuff in my body?” The answer is based on the fact that all life processes consist of a specific series of chemical reactions called metabolism. Enzymes are the catalysts for those chemical reactions. Basically, enzymes initiate chemical reactions in circumstances where they would otherwise not take place. Needless to say, they’re pretty essential to maintaining basic life functions. Without enzymes things like digestion, breathing, growth and blood coagulation and reproduction would not take place.

The problem now is that there are increasingly more factors in our diet, lifestyle and environment that are getting in the way of the natural livelihood and function of enzymes, thus the reactions they are responsible for initiating are often slower and less frequent. Low enzymes = low energy, low nutrients, low cell production and re-generation and so on (the list of things low enzymes in the body impacts could go on just about forever).

Now you get the gist that Enzymes are pretty important little substances, but where can we get more of them and help keep the ones we do have? From good quality food, techniques that preserve the integrity of the natural enzymes all foods contain, and healthy lifestyle practices like stress management and adequate sleep.

Traditionally, food has been the primary source of enzymes in the human body, but many of the cooking and processing techniques as well as additives, preservatives, long-term storage, canning, freezing, drying and added sugars can significantly decrease the level of enzymes that are in each bite we ingest. High heat cooking kills most of the enzymes in the foods we eat.  However, if the food we purchase is not rich with enzymes in the first place, as can happen with industrial food growth and production, preparation techniques won’t matter. Make sure you buy organic, foods grown in healthy soils to maximize your enzyme consumption.

Raw, organic fruits and vegetables are a great source of natural enzymes and naturally fermented raw foods are even better. Fermented vegetables, especially those with cabbage, onions, garlic and fresh herbs, are one of the best sources of enzymes; they’re easy to digest and contain an abundance of highly active enzymes.

Increased amounts of all raw fruits and veggies, as well as fermented foods, a decreased consumption of sugar, caffeine and processed foods, and better management of stress and sleep cycles can all help improve the enzyme levels and functioning in your body.

So, next time you reach for one more cup of coffee or a sweet snack to pick up your afternoon energy level, take a second to think about why your energy is low. If you’re feeling a bit of a lag in your immune system, digestion or concentration, think about enzymes not artificial pick-me-ups.

Firefly fermented foods are just one of the many great ways to add enzymes to your diet on a daily basis, plus they’ve got probiotics to help you digest and absorb nutrients too. Throw them in a salad or atop some raw veggies for an added enzyme punch!

Source: Cichoke, Dr. Anthony J. Enzymes and Enzyme Therapy. Chicago IL: Keats Publishing, 2000

When was the last time you held a microscope up to your sauerkraut? I know… me too. There is a diverse population of living microorganisms to witness during that scientific adventure. Of those, is the presence of lactic acid forming bacteria, popularly known as probiotics. Eew or Mmm?

In food products, the probiotics found are primarily species of Lactobacillus or Bifidobacterium, or Streptococcus thermophilus. Branching off these groups are different species and within each species, different strains. In consuming raw, unpasteurized cabbage sauerkrauts we enjoy microorganisms of predominately the Lactobacillus group which are lactic acid forming organisms. Fresh cabbage is naturally prepopulated with these microorganisms and during the fermentation process sugars in the vegetables provide a source of energy for these organisms (sans oxygen). By feeding on the sugars, the bacteria produce primarily carbon dioxide and other organic acids. As a result, the environment in the digestive tract is better equipped to preventing the growth of harmful bacteria and yeasts. In a sense, they are producing a natural protection against inflammatory reactions in the digestive tract, and aiding in digestion by crowding out the “bad guys.” Powerful little buggers!

As The World Health Organization and the Food and Agriculture Organization would put it, these probiotics are “live organisms which confer a health benefit on the host.” Now that seems like enough to make the digestive tract say Mmm!

Sources:
1. Probiotics. Natural Standard. http://www.naturalstandard.com/databases/herbssupplements/probiotics.asp. Accessed January 23, 2012.
2. Fermented Fruits and Vegetables, A Global Perspective: Chapter 5. FAO Corporate Document Repository, Agriculture and Consumer Protection. http://www.fao.org/docrep/x0560e/x0560e10.htm. Accessed January 24, 2012.
3. Saulnier DM, Kolida S, Gibson GR. Microbiology of the human intestinal tract and approaches for its dietary modulation. Curr Pharm Des. 2009;15(13):1403-14.

*Tidbits are written to provide the Firefly Kitchens community with nutrition education. They are scientifically researched, cited, and offer the professional opinion of nutrition students.

Locally made, naturally fermented product recognized among nation’s
leading sustainable food items

Second consecutive year of recognition by Good Food Awards

SEATTLE, WA — January 25, 2012 — Local organic vegetables, special spicing, and a lot of love have produced another standout for Seattle’s Firefly Kitchens. Cortido Sauerkraut, a naturally fermented food, has been selected a 2012 Good Food Award Gold Medal winner. This is the second consecutive year Firefly Kitchens has been honored by the Good Food Awards, with its Ying Yang Carrots selected as a winner in 2011.

The Good Food Awards is a not-for-profit project organized by Seedling Projects in collaboration with a broad community of food producers, chefs, food writers and passionate food-lovers. The Good Food Award winners were selected from more than 900 nationwide entries in eight categories including beer, charcuterie, cheese, chocolate, coffee, pickles, preserves, and spirits.

Started in 2010, Firefly Kitchens has quickly built a strong following.   Unlike other pickled or preserved products, all Firefly Kitchens’ foods are completely raw and naturally preserved without heat or preservatives or vinegars.   The colorful jars are packed full of natural enzymes and probiotics which is what makes the products so healthful.

“Our foods are made the old fashioned way, with organic ingredients and a slowed-down production time,” said Julie O’Brien, co-owner of Firefly Kitchens.  “The result is a delicious product that is very dense in nutrients.  I am so happy when I hear customers share how great they feel when they incorporate our food into their daily lives.”

“It’s rewarding to be recognized for making the extra effort to source our raw ingredients from farms and suppliers who are like minded, care about their own workers and affect they are having on the local land and economy,”  says co-owner, Richard Climenhage. “There are so many awards that celebrate the best tasting products, but this one rewards actions that carry from the farm to the time a consumer pulls it out of their fridge and digs in.”

“It is fascinating to see such different companies united in the values of sustainability and social responsibility and producing incredibly delicious food,” said Sarah Weiner, Director of Good Food Awards. “All around the country these small and medium size businesses are creating good jobs for their community and supporting other local businesses, from dairies to sustainable farmers to local graphic designers.”

About Firefly Kitchens’ Cortido Kraut

Cortido is an El Salvador inspired version of sauerkraut, with all-natural ingredients including organic green cabbage, organic onions, organic carrots, organic jalapenos, Celtic sea salt, organic oregano and organic red chili peppers.  From the point it was introduced into Firefly Kitchens product line, it quickly earned enthusiastic reviews for its multifaceted flavor and versatile appeal. Cortido Kraut is loaded with digestive enzymes that aid in the efficient absorption of essential vitamins and minerals. The small-scale fermentation process creates omega-3 fatty acids to help boost the immune system and detoxify the body.  Since they are produced without  heat, all Firefly’s products are high in acetylcholine, a compound known to regulate the bowels, calm the nervous system, improve sleep patterns and lower blood pressure

About Firefly Kitchens

Co-owners Julie O’Brien and Richard Climenhage joined forces to develop recipes and founded Firefly Kitchens in January 2010. Before Firefly Kitchens came to fruition, Richard worked in the high-tech industry while Julie ran her own business in marketing and branding. Both had a long-time passion for food and nutrition, but an interest in fermented food was sparked during Julie’s nutritional therapy training  and Richard’s work at Three Stone Hearth in Berkeley, CA, which emphasized sustainability, community, and health values and where cooking focused on maximizing digestibility and nutrient absorption.

Firefly Kitchens is selling its products in Whole Foods Market, PCC Natural Markets, Central Co-op and other stores and restaurants including the local Thrive Restaurant and Volunteer Park Café.  Their products also have a strong presence at local Farmer’s Markets.   Last year’s winning Yin Yang carrots are a huge hit while Firefly Kimchi remains the most popular since the beginning.   Currently they have 7 regular products in addition to seasonal batches, such as a Holiday Kraut featuring cranberries, orange and ginger which is available only through farmers markets and Full Circle’s CSA.

Facts about Firefly Kitchens:

• When the seasons permit, Firefly Kitchens buys its cabbage, carrots, onions, beets, peppers and garlic from organic farms in the Pacific Northwest.
• We literally have a “full circle” partnership with Full Circle.  After purchasing and fermenting cabbage from their Carnation Farm, the product returns to the Full Circle distribution center to be packed in many of the over 8000 weekly organic produce home deliveries throughout the PNW including Alaska.
• Speaking of a full circle, all of Firefly Kitchens’ Organic vegetable scraps are picked up by Samish Bay Cheese to be fed to their pigs.
• With a small, part-time staff, Firefly Kitchens relies on volunteers help for tasks ranging from packing jars of kraut to shredding cabbage or peeling ginger and garlic.  Every time someone comes to volunteer, they go home with a jar of their favorite ferment.
• After getting started using a catering kitchen in the evening hours, Firefly built out a kitchen in industrial Ballard and is now sharing their space with other local producers of great food.

About the Good Food Awards

The Good Food Awards celebrate the kind of food we all want to eat: tasty, authentic, and responsible. Now, in its second year, awards will be given to winners in eight categories: beer, charcuterie, cheese, chocolate, coffee, pickles, preserves and spirits. The Good Food Awards Seal, found on winning products, assures consumers they have found something exceptionally delicious that also supports sustainability and social good. The Good Food Awards Gold Seal designates winning products as certified organic and sustainably produced.

The winners of the 2012 Good Food Awards were announced at a ceremony at the San Francisco Ferry Building on January 13, 2012.

Press Release: 2012 Good Food Awards Finalists: http://www.goodfoodawards.org/good-foodawards-finalists-2012/

For more information contact:

Julie O’Brien

Firefly Kitchens

julie@fireflykitchens.com

(206) 817-5548

Volunteers keep the motors running at Firefly Kitchens. In addition to the hard work Richard, Julie and their employees put into chopping, shredding, mixing, jarring and labeling each product, volunteers play a big role in making everything happen. Whether you have just an hour or a whole day to give, your help in the kitchen will be greatly appreciated. Volunteers are tasked with everything from packing jars of kraut to slicing and washing cabbages or peeling and shredding ginger.

The environment is always positive, fun and educational. We do our best to pass on our love for fermentation to everyone who comes to help out, whether you want to learn how to ferment at home or are a novice to the idea. Extra Kraut, Kimchi and veggies of all kinds are shared with everyone and you will walk home with a fresh jar of your favorite Firefly product; our thanks to you for giving your time and helping out.

Volunteers are invited to attend during our regular work hours to help out with the every day process of creating fermented foods as well as a weekly volunteer night where we gather together with friends, family and anyone who is interested in learning the process. Check back or check out our Facebook page for volunteer night updates.

Who doesn’t enjoy the classic kraut and traditional german sausage combination? This recipe is a great staple for your summer cookouts or Octoberfest celebrations and makes a great weeknight meal that is easy to prepare and makes the whole family happy!

Kraut n’ Sausage
(Serves 4)

1 package classic german sausage (bratwurst) – Uli’s sausage is a great Seattle based producer that we love!
2 cups pilsner beer of your choice
4 tbsp stone ground mustard
2 cups classic or caraway sauerkraut from Firefly Kitchens

Pierce the casing of each bratwurst with a sharp knife to allow steam to escape during cooking (forgetting this step can result in a minor explosion!)Place the bratwurst in a medium sized saucepan and pour the pilsner over the sausages until they are fully submersed in liquid.  Bring to a boil, reduce heat and simmer for 30 minutes.  Heat a fry pan over medium heat.  Grease with a small amount of butter or oil.  Remove bratwurst from the beer and quickly sear each side in the fry pan until the outside of each is a nice golden brown.  Remove from heat and serve immediately.  Serve with a side of stone ground mustard and dollop of sauerkraut and enjoy!  *This dish is great with a classic potato salad, or served in a sourdough bun too.

“CRAVEgreen will be a night of luxurious, eco-indulgence with natural and organic spa services, plenty of retail therapy, and a lively fashion show with the latest in sustainable style and featuring Eileen Fisher, with hair and make up by Sweet Lily Organic Salon.

This year’s CRAVEgreen will particularly delight the foodie, with a bright, seasonal, and locally-sourced menu and wine flights from esteemed local boutique wineries. A mimosa bar will add some sparkle to the evening, with such culinary-inspired flavors as thyme-lavender, ginger-pear and vanilla bean and mint.” – Read more on the Crave Seattle website -

Firefly Kitchens is excited to take part in this year’s CRAVE Seattle event, focused on eco-chic product and lifestyle companies.  We are proud to have some of our naturally fermented foods on the menu for the evening as well as for sale and sampling at our booth during the event.  Along with several other great locally owned companies with the common goal to produce more sustainable and healthy products for the sake of the environment and the health of your body, Firefly Kitchens will be a proud sponsor of the CRAVE Green Seattle event. We hope to spend the evening with you, enjoying the company of our supportive community, spreading the word about naturally fermented foods and teaching the importance of nourishing your body from sustainable local resources.

Bring your friends, enjoy the evening of festivities, celebration and learning and stop by our booth for some delicious samples of our newest fermented products. Co-owner Julie O’Brien will be there to tell you about her experience starting a small business and her passion for sharing good food with the community.

For more information and to buy tickets visit the Crave website!

Match Kimchi with:

• Brown rice and vegetable stir fry with fresh ginger, garlic, tamari and your protein of choice
• Braised kale
• Fresh carrot and jicama slaw
• Oven roasted broccoli
• Chicken or Tofu wrap with fresh greens and shredded carrots

Match Cortido with:

• Bowl of brown rice and black beans garnished with fresh avocado and seasonal herbs
• Black bean soup
• Roasted zucchini and yellow squash
• A cheesy quesadilla stuffed with fresh spinach or chicken
• Grilled steak or tofu over fresh greens with seasonal vegetables and a light mustard dressing

Match Viva Salsa with:

• Nachos – just the way you like them
• A veggie or chicken Quesadilla
• Fresh fish/chicken/beef/roasted veggie tacos
• Rice and bean bowl with avocado, tomato and fresh cilantro
• Quinoa and shredded carrot salsa

Match Ruby Sauerkraut with:

• Roasted potato salad
• Spring greens with cucumber, tomato, avocado
• Lentil and fresh green salad
• Grilled meats
• Potato leek soup

Match YinYang Carrots with:

• Green salad with shaved apples and dried cherries/cranberries
• Fresh cabbage and fennel slaw
• Roasted vegetable wrap
• Fresh spring rolls
• Homemade sushi and vegetable rolls
• Hummus, sprout and roasted red pepper and mozzarella sandwich