quick and easy vegetable fermen - lifestyle, sound
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vegetablesTRANSCRIPT
Quick And Easy Vegetable
Fermentation: HealthyAnd Pickled Fermented
Foods Recipes
Table of ContentsFermentation
Pickled Cucumbers.Pickled RadishFermented BeetsPickled Brussels SproutsPickled Veggie MixFermented SalsaSauerkrautFermented and Crisp VegetablesFermented TurnipsKimchiFermented HorseradishFermented Cherry TomatoesPickled JalapenosFermented Cauliflower with IndianSpices
Fermented Mushrooms With
Marjoram and Thyme
Other Books By Sound And SimpleLifestyleAbout The Authour
Fermentation Fermentation is a food process by which a specific food isconverted into carbon dioxide and carbohydrates throughthe action of bacteria, yeast or both under an anaerobicenvironment. The process of fermenting food predates back to 7000 to6600 BCE in an ancient Chine village. Further,winemaking which employs the process of fermentationdates back to the 6000 century BCE. Ancient Egypt andBabylon have been fermenting beverages as evidenced byexcavations in the area which dates back to the 3000 BCera. Excavations in Sudan and Mexico dates back to1500BC and 2000BC, respectively, showed that theseplaces have been using food fermentation processes too.Therefore, we can say that food fermentation is as old aslife itself and quite safe since it has been practiced forages in different countries and cultures—continents apart. Food fermentation can be used on a wide array of foodtypes like: tea based, meat based, fish based, dairy based,honey based, fruit based, vegetable based, grain based andbean based. In fact, fermented food is amongst the top foodproducts consumed by people the world over like: breadand beer.
Health and Other Benefits of FermentedFoods Fermented foods are primarily a part of the probioticsfood group that includes beneficial bacteria that’s totallygreat for your digestive system. It has been known andstudied that probiotics help boost your immune system,helps in digestion and boost your bowel health. Another benefit of fermented food is that it helps youabsorb food better because it has the proper balance ofdigestive enzymes and gut bacteria to enable your stomachto absorb nutrients in your food optimally. Through thisamazing effect of fermented foods you do not need to takein as much vitamins and supplements because you can getthem from your daily intake of foods. The third benefit that you can get from fermented foods isthat it preserves your food easily—making it last longerthan normal without the use of unhealthy preservatives.Like take for example, if you make homemade salsa it onlylasts for a few days and even less if not refrigerated. But,if you create fermented homemade salsa, it can last forseveral months! The fourth benefit that you get from fermented foods is thatthey are budget friendly. Going on a healthy diet is quite
expensive, but when compared to fermenting your ownfood, the cost definitely is cheaper. Plus, the fermentationprocess lets you keep your food longer than usual andnothing can go to waste due to spoilage. Lastly, when you ferment your food, you are enrichingyour diet with the development of a diverse texture in foodsubstrate, aroma and flavor. So, not only are you enjoyingbudget friendly and healthy meals but a gastronomicdelight for your palate too!
1 - Pickled Cucumbers
Ingredients:1 cup filtered water4 tbsps whey1 tbsp sea salt1 tbsp fresh dill2 tbsps sugar
Directions:
1) Thoroughly wash cucumbers and slice lengthwiseinto quarters.2) Place cucumbers inside a tall jar with a widemouth.3) In a separate bowl, mix well the remainingingredients before pouring into the cucumber jar.4) Ensure that there’s at least 1-inch space betweenthe cucumbers and the jar lid.5) Allow to stay for three days in room temperaturebefore refrigerating.
2 - Pickled Radish
Ingredients:2 tbsps whey1 tsp sea salt1 bunch of radishes
Directions:
1) Chop off the greens and thoroughly wash theradishes.2) You can peel the radish or not then grate allradishes and place inside a one pint mason jar.3) Pound the radishes and pour in the rest of theingredients before mixing and pounding again.4) Before tightly covering the jar, ensure that there’sa one inch space between the mixture and the jar’s lid.5) Allow to sit for three days in room temperaturebefore refrigerating.
3 - Fermented Beets
Ingredients:1 cup filtered Water4 tbsps whey1 tbsp sea salt9 medium beets, (organic optional)
Directions:
1) Cut off the greens from the beets and wash itthoroughly.2) Place the beets on cookie sheets and for 3 hoursbake them in the oven at 300oF.3) Then peel the beets and chop into thin and longstrips and place inside a wide mouth jar.4) Mix the rest of the ingredients in a bowl and pourinto the beet jar and tightly cover.5) Ensure that there’s an inch of space from the jarlid to the level of beets or liquid to allow forfermentation process.6) Leave for three days at room temperature beforerefrigerating.
4 - Pickled Brussels Sprouts
Ingredients:1 tsp cracked black pepper3 tbsps kosher salt1 bunch garlic split1 fennel bulb, thinly sliced5 lbs Brussels sprouts, thinly sliced
Directions:
1) In a large bowl, combine the sliced fennel andBrussels sprouts. Season with pepper and salt.2) In lidded jar, pack in the mixture above. Tampdown on the veggies hard, ensuring to squeeze out thewater every after addition of vegetables into the jar.This will squeeze out water from the sprouts creatingyour brine.3) Cover the jar and every hour try tamping down onthe vegetables to further squeeze out its liquid for aday or 24 hours. If after a day there is not enoughbrine to cover your kraut, you can add salted water: 1cup of water for every tsp of salt.4) Let it ferment while covered for four to ten dayswhile checking it every other day and scooping outmolds—if there are. Don’t be afraid of the molds asthe kraut is safely protected by its brine.5) Then store in a cold cellar or refrigerate.
5 - Pickled Veggie Mix
Vegetable Ingredients:1 tbsp whole black peppercorns2 garlic cloves, chopped1 to 2 lemons, thinly sliced3 celery stalks, thinly sliced3 carrots, peeled and thinly sliced2 to 3 spring onion, thinly sliced2 to 3 heads fennel, thinly sliced
Brine Ingredients:6 cups cold water8 tsps kosher salt
Directions:
1) Prepare the vegetables by combining allingredients in a glass bowl.2) In a separate bowl, combine all brine ingredientsand ensure that salt is dissolved before pouring overthe vegetable mixture.3) Keep your vegetables submerged in the brine byplacing a weight over it like a plate. Let it ferment fora week.4) Once fermented, transfer to lidded jars andrefrigerate. Shelf life: 4 weeks in the ref.
6 - Fermented Salsa
Ingredients:2 tsps saltLemon and lime juice to tasteHandful of fresh cilantroClove of garlic, minced1 or 2 jalapenos, diced1 medium green pepper, diced2 large tomatoes, diced1 medium onion, diced
Directions:
1) In a bowl, mix all ingredients together.2) Then transfer the salsa into a jar while tampingdown to squeeze out juices. Ensure that the vegetablesare submerged in liquid, if needed you can add morewater.3) Allow to ferment in room temperature for two ormore days before transferring to a cellar orrefrigerator.
7 – Sauerkraut
Ingredients:3 tsps salt¼ cup whey1 medium head of cabbage
Directions:
1) Shred the cabbage according to your desired cutand sprinkle with salt.2) For ten minutes with a kraut pounder, pound thecabbage until mushy and juices come out.3) Then mix in the whey until thoroughly combined.4) Transfer the mixture into a jar, ensuring that thecabbage is thoroughly submerged by pressing downon the cabbage or adding water.5) Let the mixture ferment for three to ten days atroom temperature before storing in the cellar orrefrigerator, covered.
8 – Fermented And Crisp Vegetables
Ingredients:1-2 grape leaves¼ tsp black peppercorns½ tsp coriander seeds1 bay leaf1 clove garlic, peeled and smashed1 cup red bell pepper slices1 cup carrot slices1 cup small cauliflower florets1 quart distilled water3 tbsps sea salt
Directions:
1) In a cup, mix water and salt and mix until saltmelts.2) In a clean and large lidded jar, put the remainingingredients and pour in the salt water mixture. Ensurethat there’s at least 1-inch space between thevegetable mixture and the lid of the jar. If there’s notenough liquid, add enough water.3) Cover the jar and let ferment in room temperatureuntil the pickled veggies’ taste is to your liking,between three to ten days. After that, you canrefrigerate your pickled veggies.
9 – Fermented Turnips
Ingredients:¼ cup sea salt10 lbs peeled and julienned turnips.
Directions:
1) Handful by handful add the julienned turnips in afermenting jar while pounding it thoroughly beforeadding another handful. Interchange the addition ofturnips with sea salt.2) Ensure that the turnips are submerged in brine. Ifnot add enough salt water by mixing 4 cups water and2 tbsps salt.3) Ensure that the turnips are submerged under thebrine by putting a plate weighted down by a rock.4) Let ferment for seven to ten days.5) Transfer to a lidded jar and refrigerate.
10 – Kimchi
Ingredients:1 ¼ cups sea salt½ cup chili paste to taste¼ cup fish sauce16 garlic cloves, minced2-inch long ginger, minced1 bunch scallions, sliced2 daikon radishes, peeled and sliced2 heads Napa Cabbage
Directions:
1) Thoroughly wash the cabbage leaves andseparate each leaf. Submerge in 1 gallon of water and1 cup sea salt.2) The next day, remove cabbages from the saltwater and mix with chili paste, fish sauce, garlic,ginger, scallions, carrots and radishes.3) Mix in ¼ cup sea salt and thoroughly mix.4) Transfer the mixture into a fermenting jar whilepounding on the cabbage every after each addition tosqueeze out the juices.5) Ensure that the vegetable is submerged in brine. Ifnot, add salt water by mixing 4 cups water with 2tbsps salt.6) To ensure that the veggies are under the brine,place a plate weighted down by a rock. And to keepout fruit flies, cover with cloth.7) Let the kimchi ferment for five to seven days.8) Remove from fermenting jar into lidded jars andstore in the ref.
11 – Fermented Horseradish
Ingredients:2 tbsp filtered water1 packet starter culture for fresh vegetables1 ½ tsp unrefined salt1 cup peeled and chopped horseradish root
Directions:
1) Combine starter culture, sea salt and horseradishroot in a food processor and for a minute, pulse it.2) Pour in filtered water and pulse further until youform a paste. If you need to add more water, add anadditional 2 tbsps.3) Transfer the mixture into a lidded jar, you canadd more water to reach top of the jar. Cover it andlet ferment for a week before refrigerating.
12 – Fermented Cherry Tomatoes
Ingredients:1 green onionFiltered water½ tsp Caldwell’s starter cultureCherry tomatoes to fill ¾ of a quart jar
Directions:
1) Thoroughly wash cherry tomatoes and placeinside a very clean quart sized jar.2) Pour filtered water into the jar, ensuring thatthere’s two-inches of space between the mixture andthe lid.3) Add Caldwell’s starter culture and let your jar oftomatoes ferment, covered, for four days.4) Then, store in the refrigerator.
13 – Pickled Jalapenos
Ingredients:1 quart filtered water3 tbsp unrefined sea salt3-4 cloves garlic½ sliced onion1 quart Fresh Jalapeno Peppers
Directions:
1) Thoroughly and gently wash the Jalapenopeppers. Discard any mushy, marred and bruisedpeppers.2) In a fermenting jar, add onions, garlic and pepper.3) In a separate bowl, create brine by combiningfiltered water and sea salt and pour over peppers,while ensuring that the peppers are well below thewater line of the fermenting jar.4) Let ferment for five to seven days beforetransferring to a lidded jar and refrigerating.
14 – Fermented Cauliflower WithIndian Spices
Ingredients:¼ cup whey2 tbsp sea salt3 cloves garlic, smashed1 tsp turmeric1 tsp cayenne1 tbsp chili powder1 tbsp curry powder1 small head of cauliflower, cut into bite sized pieces
Directions:1) In a half gallon jar, put in the spices, salt andcauliflower. Add the whey and pour in filtered wateruntil the cauliflowers are fully submerged.2) Then cover the jar tightly and shake to mixthoroughly the spices and let ferment for three to fivedays.3) Refrigerate and enjoy.
15 – Fermented Mushrooms withMarjoram and Thyme
Ingredients:4 tbsp sea salt8 cups filtered water2 cloves garlicA few sprigs of fresh marjoramA few sprigs of fresh thyme¼ cup whey12 oz Crimini mushrooms
Directions:
1) Cut the mushrooms into quarters and place in alidded jar along with garlic, marjoram, whey andthyme.2) Mix sea salt and filtered water and pour intomushroom jar until filled to the top.3) Cover the jar loosely with its lid and let fermentfor three to five days.4) Then refrigerate and enjoy.
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