Tag Archives: ferments

Recipe Love | Summer Spiced Fermented Cherries

When I see cherries, piled high, I cannot help myself but snaffle them by the overflowing handful. I eat and eat and eat ..

How wonderful to find a way to enjoy these beauties in a whole new, slightly more controlled, way .. to be able to save some for later (hah!) and get the benefits of a fermented, gut healthy treat too.

This recipe was gifted to me by the lovely Alaskan fermenter (thank you, Shabd Sangeet!). We have plans to roll this out over lots of different fruit with lots of different spices and herbs. It’s adaptable and delicious!

Summer Spiced Fermented Cherries

A divinely delicious way to improve gut function and cheer your day. Yum!

MAKES:   approx. 600ml jar   PREP TIME:   20 mins   FERMENT TIME:   2-3 days

500-600gr cherries – fresh/ frozen/ organic/ seed in or out – I buy extra to snack as I prep 😉
1 tablespoon raw honey
1/4 teaspoon Himalayan salt
2 tablespoon apple cider vinegar
3-4 fresh sprigs of tarragon (I used thyme as I didn’t have tarragon .. be creative!)
1 whole allspice berry (I used a couple of star anise)
A few pieces of cinnamon bark
3 cloves
1/3 of a vanilla bean, split lengthwise

A little filtered water.

500 ml/ 16 oz sealable jar.

Fill jar with cherries (score each one if you leave the pits in), either fresh or frozen.

Add all ingredients to jar. I like to line them on the side as it looks pretty as it sits steeping in your kitchen.

Fill the remaining space with water and let it ferment for 2-3 days on the counter, then refrigerate.

The longer you keep them, the more they ferment and become sour.

The juice kept in the fridge becomes a great salad dressing when mixed with oil. It seems to keep until it is all used up, which for Shabd Sangeet is over a year!

Fermented cherries are great with cacao nibs, in coconut yogurt with shredded coconut and toasted nuts. On your porridge. On your granola. Actually anything!

Enjoy!

Fermentables ..

Hands up, I am the first to admit that until recently my knowledge of fermentation was limited to a hard earned, rather-better-than-average, understanding of champagne production. Although I also had the vague but enticing comprehension this process, when applied to cabbage, was “good for me” I could not, hand on heart, tell you why.

So, withdrawing Bollinger et al from the equation, what is this swelling buzz for fermentation all about? And why am I now fully converted to this health conscious coven after just one happy afternoon chopping vege and talking intestinal health with our ferment guru friends, the F clan?

One word, Jerry. Gut health. 😉

Yes, people! The time has come to give my gut flora some love. Needed oh-so-much after unknown measure of antibiotics and more than a decade of practically pathological dedication to Dettol hand wash (aka living in Saudi Arabia) has surely decimated their numbers.

Yoda-esque wisdom from Mrs F explained I can eat fibre until the cows come home from eating fibre, but until these babies are flourishing neither will my digestion be.

gut-health-diagramAny idea as to what’s happening in your gut?

Does this strike a chord?

Need to know more?

More?

More?

I know!

Red letter day, right?

Another piece slotted into the puzzle of me. Yay!

How much am I loving this journey to discover the secrets of good digestion and my bio-individuality along the way? 🙂

The good news is, fear not!

Armed now with the know-how to reinoculate my gut, I am set to give this microscopic population the belated dedication they deserve.

And, thanks to my homegrown experts sharing the love in their kitchen, I am forgetting probiotic pill popping in favour of …….. the fermentables!

F family kitchen fashion. Super yummy and good for you too! 😉

Just a little on your plate every day for optimum gut function.

Old-fashioned, simple, good.

 

 

 

KYLIE’S GO-TO FERMENTS FOR HEALTH

Easy peasy, cost effective, oh-so-oh-so good for you and tasty! These trending probiotic must-haves are just a few of an endless array of the ferment-based goodness set to kick start gut health with an overflowing smorgasbord of benefits.

Kylie’s sauerkraut with apple and cumin

Yes-it’s-fermented salsa

Fermented Carrot, Ginger and Currant Salad

Turmeric/ginger gut tonic

Watch this space for kombucha tea featuring at a happy hour near here soon!

Why not choose such yummy additions to your plate and “cocktail” glass in support of systemic wellness, digestive health and the proper functioning of your immune system? Winner, right?

Love to know how you get on.

Am I feeling the benefit? Yes! 😉

Like me and still need to know more?

ferment-for-health

** beyond massive and special thanks to Kylie and Geoff for sharing their own hard earned, heartfelt knowledge xx **

Recipe Love | Yes! It’s Fermented Salsa

salsa

Right to left, Yes-It’s-Fermented Salsa, Fermented Carrot Ginger & Currant Salad, and Kylie’s Kraut.

Kylie’s Yes-It’s-Fermented Salsa

For improved gut function, as a tasty dip, to flavour meals. Yum!

MAKES:   approx. 1.5 litres   PREP TIME:   10 mins   FERMENT TIME:   3 days

1.4 kg fresh tomatoes or 800 gr canned, peeled, whole toms (liquid drained off)
1 small onion, diced (quartered in TMX)
1-2 cloves garlic, diced (whole in TMX)
1-2 chilis, seeds optional, rough chopped
1 teaspoon sea salt
1 teaspoon dried oregano
1 teaspoon ground coriander
1 teaspoon ground cumin
Cracked black pepper to taste
Juice of 1 lemon
Juice of 1 lime
1/2 cup whey or sauerkraut juice
1 large bunch of fresh coriander, coarsely chopped

A Thermomix or blender
A 2 litre sealable glass jar, or two smaller jars

Place all ingredients except cilantro in TMX/blender and process until chunkily smooth.

Add coriander and turbo/pulse a few times.

Jar and seal.

Leave to ferment for 3 days at room temperature out of direct sunlight. Remember to “burp” your jar morning and night to prevent a build up of carbon dioxide.

Salsa should then be stored in the fridge and will no doubt be good for longer than it will take you to eat it! i.e. 4-6 weeks as a stab.

As Kylie says, if it’s not rotten .. it’s good! 🙂

Enjoy!

Recipe Love | Kylie’s Sauerkraut with Apple and Cumin

kraut-carrot-salsa

Right to left, Yes-It’s-Fermented Salsa, Fermented Carrot Ginger & Currant Salad, and Kylie’s Kraut.

Kylie’s Kraut with Apple and Cumin

For improved gut function and as a tasty treat.
Add a tablespoon or two of this probiotic packed ferment to your meals every day!

MAKES:   approx. 2 litres   PREP TIME:   30 mins   FERMENT TIME:   7-10 days

1 large cabbage, cored and thinly shredded (mandolin at the ready!)
1 green apple, deseeded and grated, skin on
1 tablespoon cumin seeds
salt, sea or pink Himalayan
4 tablespoons of whey (where the heck do I get whey? try this)

2% brine solution as required (see table below to calculate)

A large pot to prepare mix
A 2 litre sealable glass jar (or two smaller jars)
A rolling pin or big wooden spoon to “massage” mix
Fermenting weights or a ziplock bag filled with a few rocks (my fav) 🙂

brine-chart

Remove any of the obviously dirty outermost leaves. No need to wash. The fermentation process itself will kill any “bad” bacteria and encourage the “good” to proliferate. That’s the whole point. 😉

Shred the cabbage thinly. This makes the whole dish tastier and is worth the effort. Invest in a mandolin to make life cruisy.

Weigh cabbage to calculate amount of salt to add as per table above and place with cabbage in a couple of layers in large mixing pot.

Take rolling pin and massage, aka not-so-gently mash, the cabbage until it begins to release its juices and mingle with salt. This process helps breakdown the strong fibres in the leaves and makes the final kraut easier to digest. It will take several minutes.

Add grated apple, cumin seeds and whey then get in with your hands and mix it all about.

Transfer the kraut to sealable jar, making sure to press the mix firmly down. You want to try to get the whole lot as submerged in its own juices as possible. Place weights to the top, pressing down again, to ensure the kraut stays submerged as it ferments.

If required add enough 2% brine solution to make sure the whole mix is fully submerged. It must stay that way at all times. Top up brine if necessary.

Leave for 7-10 days out of direct sunlight to do its thing. Make time to admire the bubble party going on in the first day or two. Especially in warm weather!

Remember to “burp” your jar each day to prevent a build up of carbon dioxide. Not necessary if you are the lucky owner of an airlock.

Then refrigerate and use a little daily to dress up salads and snacks.

Will last at several months when sealed and stored in the fridge.

As Kylie says, if it’s not rotten .. it’s good! 🙂

Enjoy!

Recipe Love | Fermented Carrot, Ginger and Currant Salad, Kylie-style ..

carrot

Right to left, Yes-It’s-Fermented Salsa, Fermented Carrot Ginger & Currant Salad, and Kylie’s Kraut.

Kylie’s Fermented Carrot, Ginger and Currant Salad

A tasty side dish for improved gut function.

MAKES:   approx. 1 litre   PREP TIME:   10 mins   FERMENT TIME:   7-10 days

6 large carrots, grated
1 inch of unpeeled ginger, grated
1 1/2 teaspoons sea or Himalayan pink salt
2 tablespoons whey or other vegetable ferment starter
1/3 cup currants

2% brine solution as required (see table below to calculate)

A large pot to prepare mix
A 1.5 -2 litre sealable glass jar, you need room for your weights
Fermenting weights or a ziplock bag filled with a few rocks 🙂

brine-chart

Add all ingredients except additional brine solution in large pot then get in and mix it all about.

Transfer mix to sealable jar, making sure to press it all down firmly. Place weights to the top, pressing down again, to ensure the carrot mix stays submerged as it ferments.

NB This mix should produce enough liquid to self brine but if not cover with a 2% brine (see chart above). Top up brine if necessary.

Leave for 7-10 days out of direct sunlight to do its thing. In warm weather you are in for a treat with the bubble action going on day one!

Remember to “burp” your jar each day to prevent a build up of carbon dioxide. Not necessary if you are the lucky owner of an airlock.

Then refrigerate and use a little daily to dress up salads and snacks.

Will last at several months when sealed and stored in the fridge.

As Kylie says, if it’s not rotten .. it’s good! 🙂

Enjoy!