More Fermented Vegetable experiments

Green Beans with a few sprigs of Thyme with 2.5 Cups water and 1 Tbls sea salt to cover.  I also used glass filled with water on top to keep beans submerged in liquid.

Beets and Cabbage with Dill seeds- I pounded the cabbage to release juices and layered in with Beets and sea salt then added water to cover.  Glass with water to on top to keep submerged.

Start tasting after 3- 5 days, depending on how sour you want the taste.  Also depends on the temperature in your house, could take up to 7 days.  Can then be stored in fridge for months, for me it's so good it doesn't last that long.

Fermented Foods- Incredible Health Benefits

Fermenting foods has become a lost art.  Our ancestors did this as a preservation method prior to refrigeration.  I wonder if they knew how good they were for them?  Now we know that by fermenting, the sugars in foods are broken down to lactic acid which creates lactobacilli, a “Probiotic” or, beneficial bacteria.  When eaten these beneficial bacteria end up in our large intestine (colon) where 70% of our immune system is located.

Benefits:

·         Increase digestibility of food and absorption of nutrients

·         Increase level of vitamins and minerals

·         Support growth of healthy intestinal flora

·         Antibiotic and Anticarcinogenic

·         Supports immune function

Commercially processed Sauerkraut, pickles and olives have none of the beneficial bacteria due to pasteurization.  Although Miso, Natto and Namu Shoyu are all unpasteurized. 

I have wanted to make my own Sauerkraut for a while but was intimidated by the process.  I finally deciced to give it a try after hearing a lecture by Sandor Ellix Katz of http://www.wildfermentation.com/ .

 It is so easy!!  The worst part is the mess you make in the kitchen but it is so worth it.  I have also been experimenting with other fermented vegetables and Oat-gurt (like yogurt but not dairy).  Check out my posts here:

Sauerkraut

Fermented Veggies

Oat-gurt

Oat-gurt (like Yogurt)

I found this recipe for Oatgurt here, but found that using rolled oats works just as well.  The way I do it is to soak the oats overnight in a quart mason jar.  In the morning blend them and pour back in the mason jar.  Place in cabinet for about 2 days.  You can tell by the smell when they are ready.  It tastes like yogurt without the dairy and all the added sugars.  I mix them into a "Superfood Cereal" that I will explain in another post.  You could also top it with fruit or honey and eat like yogurt.  Because it is fermented, it has the beneficial bacteria, lactobacilli.  Find out more about the benefits of fermented food here.

Fermented Vegetables

Fermented Jalapenos

Check out why I love Fermented Vegetables here.

This is so easy anyone can do it, and it's so good for you.

Simply chop veggies and place in mason jar.  Mix 1 Tbls sea salt with water and pour over veggies to cover.  To keep the veggies submerged in the water, I use a glass that fits in the top with water in it to weight it down.

I also used pickling spices with the Cucumbers but didn't use them with the Jalapenos.

Place in cabinet for 3-5 days depending on the temperature of your house.  If there is a white film on top, remove with a spoon and the rest is still good.  Once it reaches the taste you want keep in the fridge and enjoy!

Cucumbers and Carrots

Pickling Cukes and Onions

Sauerkraut

 

Why is Sauerkraut so good for you? Check out the health benefits here.

This is how I did it using a quart mason jar, you can also check out wildfermentation.com for instructions on making a larger batch in a crock.

• One head of cabbage- I cut it in chunks then used slicing blade in my food processor, you could also chop finely with knife.
• 2 Carrots shredded
• Sea Salt- about 1 Tbls

Mix cabbage and carrot together in a large bowl.  Add a layer of veggies to your mason jar then sprinkle a layer of sea salt.  The next step is to pound down the veggies to release their natural juices (I use the plunger that came with my Vitamix).  Continue layering but leave at least 2 inches at the top.  You could also leave all of the veggies in the large bowl, add the salt and pound them all at once with a heavy object then transfer to your mason jar.  You will want to weigh down the veggies so they are fully submerged in the liquid.  You can see by the picture above I have a  glass with water in it that fits inside the mason jar.  Then all I do is put it in the cabinet out of the way for about 3 days checking it daily.  Depending on the temperature of your house it could take longer.  Start sampling it after 3 days, once it's to your taste, keep in the fridge with the lid on the jar and Enjoy!  I like to eat it with mustard, yum!

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Strawberries on Salad...yum!!

Strawberries add a sweet contrast to salads.  They are high in Anti-oxidants and Vitamin C. 1 cup only has 49 calories.  I would highly suggest that you purchase Organic Strawberries, they are on the "Dirty Dozen" list for pesticide residue. Give it a try!