lacto-fermentation recipes
Hi Everyone,
I hope you all had as good a time learning about these foods as I had teaching you -
Below are the recipes that we made today.
Warm regards,
Jill
____________________________
Jill Ebbott, H.H.C.
Wise Foods, Vibrant Health
Holistic Health Counselor
Weston A. Price Chapter Leader
www.westonaprice.org
(617) 232-3706
Sauerkraut
(from Nourishing Traditions)
1 medium head red cabbage, cored and shredded
1 T. caraway seeds (optional)
1 T. sea salt
4 T. whey
In a bowl, mix cabbage with caraway seeds, sea salt and whey. Pound with a wooden pounder or a meat hammer for about 10 minutes to release juices. Place in a quart-sized wide-mouth mason jar and press down firmly until juices come to the top of the cabbage. Fill jar to about 1 inch below the top of the neck. Cover and keep at room temperature for about 3 days before transferring to cold storage. Each day, check and press down on cabbage flesh so that juice rises. You should see bubbling after a day or so, depending on ambient temperature. The sauerkraut may be eaten immediately, but improves with age. It really hits its stride at about 6 months.
__________________________________________________________________________
Kombucha
In a large enamel or glass pot, pour about 1 quart of clean, non-chlorinated water. Boil 1 quart of clean, non-chlorinated water and add:
2 organic black tea bags
5 organic green tea bags
1 cup (preferably organic/non GMO) sugar, and stir until dissolved
Let steep for at least 15 minutes
Then add:
3 more quarts of cool, clean, non-chlorinated water, mix, and make sure it’s about room temperature. If liquid is hot, it will kill the mushroom.
Then add:
splash of Bragg’s (or Eden) raw Apple Cider Vinegar
Pour into glass container/vase together with kombucha “mushroom,” cover top with wet cloth and allow to sit on counter for as little as 7 days or (much) longer. The longer it ferments, the less sugar and caffeine it will have in it. The mushroom will grow to cover the top as it ferments. This is normal. Save mushroom for next batch. As long as it doesn’t become contaminated, there’s no limit to how long you can keep it - years and years. Anyone with yeast overgrowth or digestive issues in general should lean toward longer fermentations.
Strain into glass jars, cap, and store in fridge, then begin process again, re-using the kombucha “mushroom” and a little bit of remaining liquid. Add the ingredients in from above. When the mushroom grows over the top of the liquid, as it will, the color can be uneven, with dark parts - not to worry - that’s normal.
If you dip a spoon in to taste the mixture while it’s fermenting with the mushroom, don’t put the unclean spoon back into the mixture to taste again. This is a bacteria-growing medium, and you don’t want the bacteria from your mouth being introduced into it.
You can use any kind of flavored tea you want as long as it’s organic. Conventional teas absorb a tremendous amount of flouride from fertilizers and pesticides and will release it into your kombucha, making for a toxic brew. After it’s fermented, you can add to the capped bottles almost anything healthy you can think of - make it your own favorite drink!
Some additions I like are:
Ginger slices
Berries
Almond extract
Raw honey
Apple slices
Orange zest
Whatever flavors you like…
_______________________________________________________________
Raw Salmon Salad (Ceviche)
1 lb. salmon (previously frozen for about 2 weeks), skinned, and cut into a ½-inch cubes, more or less
2 teaspoons sea salt
fresh lime juice
dash Tabasco sauce
diced red onion
sea salt and pepper to taste
dill and cilantro to taste
homemade mayonnaise, fresh raw cream
diced tomatoes
avocado
lettuce leaves
Mix first four ingredients and toss with salmon pieces. There should be enough liquid to cover the salmon pieces. Marinate in the refrigerator for at least 7 hours, and up to 24 hours. Remove from marinade with a slotted spoon and mix with the rest of the ingredients. Serve on Boston lettuce leaves.
________________________________________________________________________
Beet Kvass
1 glass quart jar
1 small beet
2 T. whey
1 t. sea salt
Small piece (about size of thumb) of organic ginger, minced (or more, if desired)
Clean, filtered, non-chlorinated water
2 T. organic maple syrup
Cut beet into matchstick-sized pieces. It’s important not to cut them into smaller pieces as the surface area of the vegetable then becomes too large and encourages alcoholic fermentation (not our purpose here). Put all the ingredients into the glass jar, fill remaining space with water up to an inch from the top of the neck, and cap.
Let remain on counter for three days. Once each day, uncap and recap. After third day, refrigerate.
After the liquid has been drunk, you can repeat this process once again using the same beets and ginger, adding in the other ingredients again.
It’s very important to use non-chlorinated water. If chlorine is present, it will kill the good bacteria and lacto-fermentation will fail.
______________________________________________________________
Lacto-fermented Apple Ginger Soda
1/2 large or 1 small organic apple
Thumb-sized piece of organic ginger, grated
Juice of 1 large organic lime or 2 small organic key limes
3 T. Whey
1 t. sea salt
purified, non-chlorinated water
Put first five ingredients into a glass quart jar. Add enough water to fill to an inch from the top. Close lid. Leave on counter for three days, opening once a day briefly and re-closing. After three days, refrigerate. Strain to drink.
I hope you all had as good a time learning about these foods as I had teaching you -
Below are the recipes that we made today.
Warm regards,
Jill
____________________________
Jill Ebbott, H.H.C.
Wise Foods, Vibrant Health
Holistic Health Counselor
Weston A. Price Chapter Leader
www.westonaprice.org
(617) 232-3706
Sauerkraut
(from Nourishing Traditions)
1 medium head red cabbage, cored and shredded
1 T. caraway seeds (optional)
1 T. sea salt
4 T. whey
In a bowl, mix cabbage with caraway seeds, sea salt and whey. Pound with a wooden pounder or a meat hammer for about 10 minutes to release juices. Place in a quart-sized wide-mouth mason jar and press down firmly until juices come to the top of the cabbage. Fill jar to about 1 inch below the top of the neck. Cover and keep at room temperature for about 3 days before transferring to cold storage. Each day, check and press down on cabbage flesh so that juice rises. You should see bubbling after a day or so, depending on ambient temperature. The sauerkraut may be eaten immediately, but improves with age. It really hits its stride at about 6 months.
__________________________________________________________________________
Kombucha
In a large enamel or glass pot, pour about 1 quart of clean, non-chlorinated water. Boil 1 quart of clean, non-chlorinated water and add:
2 organic black tea bags
5 organic green tea bags
1 cup (preferably organic/non GMO) sugar, and stir until dissolved
Let steep for at least 15 minutes
Then add:
3 more quarts of cool, clean, non-chlorinated water, mix, and make sure it’s about room temperature. If liquid is hot, it will kill the mushroom.
Then add:
splash of Bragg’s (or Eden) raw Apple Cider Vinegar
Pour into glass container/vase together with kombucha “mushroom,” cover top with wet cloth and allow to sit on counter for as little as 7 days or (much) longer. The longer it ferments, the less sugar and caffeine it will have in it. The mushroom will grow to cover the top as it ferments. This is normal. Save mushroom for next batch. As long as it doesn’t become contaminated, there’s no limit to how long you can keep it - years and years. Anyone with yeast overgrowth or digestive issues in general should lean toward longer fermentations.
Strain into glass jars, cap, and store in fridge, then begin process again, re-using the kombucha “mushroom” and a little bit of remaining liquid. Add the ingredients in from above. When the mushroom grows over the top of the liquid, as it will, the color can be uneven, with dark parts - not to worry - that’s normal.
If you dip a spoon in to taste the mixture while it’s fermenting with the mushroom, don’t put the unclean spoon back into the mixture to taste again. This is a bacteria-growing medium, and you don’t want the bacteria from your mouth being introduced into it.
You can use any kind of flavored tea you want as long as it’s organic. Conventional teas absorb a tremendous amount of flouride from fertilizers and pesticides and will release it into your kombucha, making for a toxic brew. After it’s fermented, you can add to the capped bottles almost anything healthy you can think of - make it your own favorite drink!
Some additions I like are:
Ginger slices
Berries
Almond extract
Raw honey
Apple slices
Orange zest
Whatever flavors you like…
_______________________________________________________________
Raw Salmon Salad (Ceviche)
1 lb. salmon (previously frozen for about 2 weeks), skinned, and cut into a ½-inch cubes, more or less
2 teaspoons sea salt
fresh lime juice
dash Tabasco sauce
diced red onion
sea salt and pepper to taste
dill and cilantro to taste
homemade mayonnaise, fresh raw cream
diced tomatoes
avocado
lettuce leaves
Mix first four ingredients and toss with salmon pieces. There should be enough liquid to cover the salmon pieces. Marinate in the refrigerator for at least 7 hours, and up to 24 hours. Remove from marinade with a slotted spoon and mix with the rest of the ingredients. Serve on Boston lettuce leaves.
________________________________________________________________________
Beet Kvass
1 glass quart jar
1 small beet
2 T. whey
1 t. sea salt
Small piece (about size of thumb) of organic ginger, minced (or more, if desired)
Clean, filtered, non-chlorinated water
2 T. organic maple syrup
Cut beet into matchstick-sized pieces. It’s important not to cut them into smaller pieces as the surface area of the vegetable then becomes too large and encourages alcoholic fermentation (not our purpose here). Put all the ingredients into the glass jar, fill remaining space with water up to an inch from the top of the neck, and cap.
Let remain on counter for three days. Once each day, uncap and recap. After third day, refrigerate.
After the liquid has been drunk, you can repeat this process once again using the same beets and ginger, adding in the other ingredients again.
It’s very important to use non-chlorinated water. If chlorine is present, it will kill the good bacteria and lacto-fermentation will fail.
______________________________________________________________
Lacto-fermented Apple Ginger Soda
1/2 large or 1 small organic apple
Thumb-sized piece of organic ginger, grated
Juice of 1 large organic lime or 2 small organic key limes
3 T. Whey
1 t. sea salt
purified, non-chlorinated water
Put first five ingredients into a glass quart jar. Add enough water to fill to an inch from the top. Close lid. Leave on counter for three days, opening once a day briefly and re-closing. After three days, refrigerate. Strain to drink.