Amy’s Corner: Soaked and Sprouted Falafel


Garbanzos, dried: 1 C.
Onion, rough chop: 1 C.
Parsley, chopped: 3 Tbl.
Sea Salt: 1 tsp.
Garlic: 4 – 6 cloves
Curry Powder*: 1 tsp.
Baking Powder: 1 tsp.
Sprouted Bulgur**: ¼ – ½ C.


  1. Soak and sprout garbanzos. To sprout garbanzos:
    • Soak the beans in salted, non-chlorinated water for 8-10 hours in a large jar covered with a sprouting lid.
    • Drain the soaked beans well.
    • Once drained, allow the beans to sit inverted and at an angle at room temperature, being sure to rinse the beans at least twice a day.
    • Allow the beans to sit for 3-4 days until a small sprout emerges from the bean.
  2. Place the garbanzos and all other ingredients, save for the baking powder and bulgur,  into a food processor fitted with a blade attachment.
  3. Pulse until ingredients are combined, but not a smooth puree.
  4. Add the baking powder and bulgur to the processor and pulse to combine.
  5. Test to see if the mixture is correct by grabbing a small amount into your hand and rolling into a ball.  If it doesn’t stick to your hands, the mixture is correct.
  6. Transfer to a storage container and refrigerate until cold and firm.
  7. When ready to cook, begin by preheating a saute pan with approximately 1” of oil (coconut or ghee) or lard or tallow, over medium heat.
  8. Scoop small amounts of the falafel mixture (approximately 2 Tbl.) and roll into balls.
  9. Test the oil by placing a wooden spoon into it.  If bubbles immediately rise from the spoon, the oil is ready.
  10. Place a few falafel into the pan and cook, turning occasionally, until golden brown.
  11. Drain and repeat the process, allowing the oil to return to temperature between batches.


*Adjust the herbs and spices to your liking and experiment with different combinations.
**Bulgur may be replaced by a sprouted flour of your choosing.

Amy’s Corner: Sourdough English Muffins


Sourdough Starter*: ½ C.
Flour (Wheat or Spelt): 2 C.
Raw Milk: 1 C.
Honey: 1 Tbl.
Sea Salt: 1 tsp.
Baking Soda: 1 tsp.
Cornmeal: As Needed


  1. In a large mixing bowl, whisk together the milk, starter and honey until combined.
  2. Stir in the flour until completely combined.
  3. Cover the bowl.
  4. Set aside the dough for 12-18 hours.
  5. After dough has soaked for 12-18 hours, sprinkle the salt and baking soda over the dough and mix in by hand until completely combined.
  6. Knead the dough in the bowl for 2-4 minutes by hand, or until the dough is smooth, wetting down hands as necessary to prevent the dough from sticking.
  7. Lightly dust a cookie sheet with cornmeal and set aside nearby.
  8. Lightly dust the counter with cornmeal.
  9. Place the dough onto the cornmeal and press down gently with your hands to a thickness of approximately 3/4”.
  10. Cut into roughly 3” rounds using a biscuit ring or a floured drinking glass, being sure to press straight down when cutting the dough.  Twisting the cutter will prevent the muffins from rising correctly.
  11. As the rounds are cur, place them onto the cookie sheet, spacing at least 2” apart.
  12. Collect the dough scraps and press back into a cohesive mass, patting down to a thickness of ¾” again.
  13. Repeat the cutting process once more.
  14. Cover the rounds with a towel and allow to rise at room temperature for 1 hour.
  15. While muffins are rising, preheat griddle or pans over medium-low heat for 5-10 minutes, or until evenly and completely heated.
  16. Gently place the muffins in the pans,being sure not to crowd.
  17. Cook the muffins for approximately 5 minutes on each side, or until cooked through.  There should be no raw dough visible on the sides.

*I use fresh water kefir as a sourdough starter, while Amy maintains a traditional sourdough starter–your choice :-)–Sarica

Amy’s Corner: Water Kefir Gelatin


Water Kefir*: 1 Qt.
Gelatin**: 1 ½ Tbl.
Sucanat: 2 Tbl.


  1. Measure ½ cup of water kefir into a small saucepot.
  2. Pour the remaining water kefir into a glass baking dish.
  3. Sprinkle the gelatin over the water kefir and allow to sit for 5-10 minutes to allow gelatin to bloom.
  4. Once the gelatin has bloomed, add the sucanat to the mixture and place the mixture over medium-low heat.
  5. Heat the mixture, stirring constantly, just until the gelatin and sucanat have dissolved.
  6. Once the gelatin and sucanat have dissolved, whisk the mixture into the reserved water kefir.
  7. Once completely combined, refrigerate at least 4 hours to set.

*Use a flavored second ferment for this recipe. The version pictured was made with a cherry/elderberry flavor.
**Use a high quality grass-fed gelatin, such as Great Lakes brand.

Amy’s Corner: Soaked Bran Muffins

Yield: 1 doz.


Wheat Bran*:  1 ½ C.
Flour**:  1 C.
Water Kefir:  1 C.
Raw Milk:  ⅓ C.
Coconut Oil or Ghee:  ⅓ C.
Sucanat:  ¼ C.
Egg:  1 ea.
Orange:  1 ea.
Baking Powder:  1 ½ tsp.
Baking Soda:  1 ½ tsp.
Sea Salt:  ½ tsp.
Vanilla:  2 tsp.
Cinnamon:  ½ tsp.
Mixed Fruit***:  1 C.


  1. Combine the bran, flour and water kefir in a large mixing bowl.
  2. Cover and set aside for 24 hours at room temperature.
  3. After the mixture has sat for 24 hours, proceed with the recipe.
  4. Juice and zest the orange and add this and the milk to flour mixture.
  5. Melt the ghee/oil.
  6. Combine the butter/oil with the remaining ingredients and stir into the flour mixture until completely combined.
  7. Grease a 12-cup muffin pan and divide the batter evenly.
  8. Place into a preheated 425° oven.
  9. Bake 15-20 minutes, or until the tops of the muffins spring back when lightly touched.
  10. Allow to cool for 10-15 minutes before removing from pan.

*I use the bran that I sift from freshly milled flour
**Any flour (wheat, spelt, emmer, etc.) of your choice may be used
***I use a mix of fresh & dried fruit

Amy’s Corner: Fermented Cranberry Apple Relish


  • Cranberries, roughly chopped*: 1 lb.
  • Apples, finely chopped: 10 oz. (approx. 2 each)
  • Orange, juiced & zested: 1 ea.
  • Water Kefir*: ½ C.
  • Raw Honey: ⅓ C.
  • Cinnamon: 1 Tbl.
  • Ginger, julienned: 1” piece
  • Sea salt: ½ tsp.

*Chop cranberries by pulsing in blender or food processor

**Whey may be substituted for water kefir


  1. Place all ingredients into a large non-metal mixing bowl and mix to combine completely.
  2. Once all ingredients have been combined, pack tightly into a mason jar or crock, being sure to completely submerge the mixture under the liquid.
  3. Cover loosely and allow to sit at room temperature for at least 3 days before refrigerating.  

Amy’s Corner: Sourdough Spelt Crackers



  • 1 ½ C. Spelt Flour
  • 1 C. Starter (fed within 24 hours)
  • 1-2 Tbl. Honey, to taste
  • 1 tsp. Sea salt
  • ½ tsp. Baking soda
  • ½ tsp. Baking powder
  • 4 Tbl. Butter, cold


  1. Stir together the flour, starter, honey, salt, baking soda, & baking powder in a mixing bowl.  I find this easiest to do with your hands.
  2. Add the butter to the dough & cut in the butter with your fingers until small pieces (approximately ½”) of butter are still visible in the dough.
  3. Cover the dough & allow it to rest for at least 6 hours, but no more than 12.  More rest time = a more sour cracker.



  • 1 portion rested cracker dough
  • 4 Tbl. butter, melted


  1. Divide the dough into two portions.
  2. Set one portion aside.
  3. Using either a small amount of flour or a silicone baking sheet, roll the dough out into a rough rectangle, approximately ⅛” thick.
  4. Brush 2 tsp. of butter over the surface of the dough.
  5. Fold the left side of the dough over to the middle of the dough.
  6. Repeat the process with the right side of the dough, folding the dough into thirds.
  7. Place the dough portion into the refrigerator & repeat the process with the °remaining dough portion.
  8. Remove the first dough portion from the refrigerator & roll out to a rough rectangle once more.
  9. Brush 2 tsp. of butter over the dough.
  10. Repeat the folding process once more.
  11. Return the dough to the refrigerator & repeat the process with the remaining dough portion.
  12. Remove the first dough portion from the refrigerator.
  13. Roll the dough out to a rough square, approximately ⅛”-¼” thick.
  14. Brush with 2 tsp of butter.
  15. Cut the dough into squares, approximately 1 ½”x 1 ½” and transfer to a lined baking sheet.  My preferred method to roll & cut directly on a silicone baking sheet so there’s no need to transfer.
  16. Repeat with the remaining dough portion.
  17. Place into a 375° and bake for 8-10 minutes, or until very lightly browned.
  18. Allow to cool to room temperature before storing.

Note: This recipe is very versatile & can be easily adapted.  Feel free to add herbs, spices &/or cheese, or different flours.  

Amy’s Corner: Kefir Cheesecake


  • Dates: 1 cup
  • Soaked Walnuts: 1 cup
  • Kefir Cheese: 1 lb.
  • Heavy Cream: 1 cup
  • Sugar: ¾ cup
  • Gelatin: 1 ½ tsp.
  • Vanilla Extract: 1 tsp.
  • Sea Salt: ½ tsp.


  1. Soak the dates in warm water for 10 minutes to soften.
  2. Place approximately ¼ C. of the cream into a small saucepan and sprinkle the gelatin evenly over the cream and set aside while gelatin softens.
  3. Place the remaining cream and vanilla into a mixing bowl and whip until stiff.
  4. Transfer the whipped cream to a smaller bowl and refrigerate until needed.  Set aside the mixing bowl for use later in the recipe.
  5. Strain the dates and place into a food processor with the walnuts.
  6. Process until relatively smooth and evenly combined.
  7. Using wet hands, press the crust into the bottom of an 8” cake or springform pan. Set aside.
  8. Place the cream/gelatin mixture over low heat.  
  9. Cook, stirring constantly, until the gelatin has completely melted.
  10. Set mixture aside momentarily.
  11. Rinse out the food processor and replace on base.
  12. Add the kefir cheese, sugar and salt to the processor and blend until smooth.
  13. Add the cream/gelatin mixture to the processor bowl and blend completely into the kefir cheese/sugar mixture.
  14. Once combined, transfer the mixture to the mixing bowl.
  15. Working quickly, fold the whipped cream into the kefir cheese mixture until completely combined.
  16. Pour the mixture over the crust
  17. Refrigerate at least 6 hours before serving.

Amy’s Corner: Mexican Wedding Cookies

Yield: 2 ½ dozen


Soaked Walnuts or Pecans: ½ C. 
Cultured Butter: 1 C. + 2 Tbl.
Powdered Sugar: 2 C.
Vanilla Extract: 1 tsp.
Sea Salt: ½ tsp.
Sprouted Flour: 1 ¾ C.


  1. Place 4 Tbl. of butter in a small saucepot and place over medium heat.
  2. Cook the butter until the milk solids become a light brown and the butter smells nutty.
  3. Remove from the heat and set aside.  Cool to room temperature before using.
  4. Place the nuts and 1 C. of powdered sugar into a food processor fitted with a blade attachment.
  5. Pulse the mixture until the nuts form small pieces.
  6. Place the butter (both melted & unmelted), salt and vanilla into the processor and blend until the mixture lightens in color and is completely blended.
  7. Add the flour to the processor and pulse to combine.
  8. Scrape the dough into a bowl and cover.
  9. Refrigerate a minimum of 1 hour before proceeding.  At this point, the dough can be refrigerated for 3 days, or frozen for 1 month if tightly wrapped.
  10. Once chilled portion the dough into roughly 1 Tbl. portions and roll each portion into a ball.
  11. Place onto an ungreased cookie sheet, allowing at least 1” space between.
  12. Place into a preheated 350° oven and bake for 15-18 minutes, or until the edges of the cookies just begin to brown.
  13. Remove from the oven and transfer to a cooling rack.
  14. Allow the cookies to cool for 2-3 minutes.
  15. After cooling, sprinkle the remaining 1 C. of powdered sugar over the cookies to taste.  You may not use all of the sugar.

Amy’s Corner: Golden Kraut (aka The Coldbuster)

Yield: 2 quarts


Green Cabbage, finely shredded: 2 lbs.
Carrot, julienned or grated: 2 large
Orange Bell Pepper, julienned: 1 ea.
Water Kefir: ¼ C.
Garlic Cloves, crushed: 4 ea.
Ginger Root, julienned or grated: 1 Tbl.
Turmeric Root, grated: 1 Tbl.
Sea Salt: 2 Tbl. (40g)
Black Pepper: 1 tsp.


  1. krautPlace the cabbage, carrots, bell pepper, water kefir and salt into a large mixing bowl.
  2. Mix and squeeze the mixture by hand until the vegetables have softened and released their liquid. When done correctly, there should be approximately a 50% reduction in volume.
  3. Add in the garlic, ginger, turmeric and black pepper, being sure to combine completely.
  4. Pack the mixture into a glass jar or crock, being sure to fully submerge the mixture below the brine.
  5. Weight the mixture down with a weight of some sort to ensure the kraut stays submerged at all times.
  6. Set aside away from sunlight at room temperature for a minimum of 4 weeks, or up to 3 months, or until the flavor is to your liking

Amy’s Corner: Fermented Cherry Tomatoes


Yield: 1 Quart


Cherry Tomatoes: 1 lb., 4 oz. (approximately)
Water: 2 Cups
Fine Sea Salt: 2 Tbl.
Garlic: 2 cloves, lightly crushed
Red Pepper Flakes: ¼ tsp., or to taste
Fresh Herbs: 3-5 sprigs (optional)
Fresh Grape Leaves: 3-4 ea. (optional)


  1. Stir together the salt and water until the salt dissolves. Set aside.fermented-tomato2
  2. Place the tomatoes into a quart jar or crock, layering with the herbs and garlic as you fill. You may not use the entire amount of tomatoes. You want the jar full, but be sure to take care to not crush or split the tomatoes.
  3. Add the chili flakes to the tomatoes.
  4. If using, layer the grape leaves over the tomatoes, being sure to cover completely.
  5. Carefully pour the brine solution over the tomatoes, being sure to fill the jar or crock completely.
  6. Finish by placing on the lid/weight/airlock of your choice.
  7. Set aside at room temperature for 5-7 days, burping daily if necessary.