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Cranberries Fermented In Honey

11/24/2020

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Cranberries fermented in honey are a treat and a wonderful gut healthy food. You can make a pint or quart it is up to you.
Supplies:
Sterilized Glass canning Jar with a lid plastic or metal: pint or quart size
To sterilize boil for 10 minutes and let dry naturally
Food processor or just a fork would work
Fresh or frozen cranberries (thaw first)

Recipe for Quart Jar
  •  3 cups fresh cranberries skins slightly crushed
  • 1" knob ginger sliced
  • 1 cinnamon stick
  • 1 orange juiced
  • 2 cups raw honey or enough to completely cover the cranberries
How To Prepare The Cranberries
  • Cranberries have a tough skin and you need to break the skin to release some of the juices. You can do this by using a fork or knife and poke them or place them into the food processor and pulse a couple of times.
  • Place the cranberries into the quart jar
  • Add the ginger slices, cinnamon stick and orange juice and stir.
  • Pour the honey over the cranberries until covered. It may take a few minutes for the honey to get to the bottom of the jar. You may have to go back and top it off with more honey after it sits a while.
  • Leave about an inch of head space
  • If you are using a metal canning lid, put a piece of parchment paper between the lid and the jar it may react with the fermentation process.
  • Cover the jar tightly and give it a few turns to coat all of the cranberries in honey.  Every few days, tighten the lid, give the jar a few turns, then re-loosen the lid
  • Place the jar on a plate in case the honey overflows as it ferments which happens often. Then put it in a dark cool area.
  • Within in few days to a  week you will notice bubbles. The honey will turn red and become more runny.
  • The cranberries will start to wrinkle and will loose their tartness.
  • Store in a cool place for many months or even a year or more.
  • It’s important to use raw honey for this recipe, as it has all of the bacteria and wild yeast that is necessary for fermentation.
  • The small amount of orange juice will create just enough liquid for fermentation to happen.
  • These can be left to ferment for quite a while, several months, and will be tastier as time goes on. I think the flavor even after just a few weeks was amazing! You can eat them at any time.
  • Store in a cool place for many months or even a year or more.
Note:
  • If you are concerned about botulism, use a pH test strip. Botulism spores can't reproduce with a pH of less than 4.6. Honey is usually around 3.9, but that can vary between brands. Cranberries are also highly acidic.
  • If the pH is too high, add a splash of raw apple cider vinegar to add more acidity and retest. This is generally not needed, but I do want to mention it.
  • Honey cranberries should not be given to babies under one year of age.
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Lacto-Fermented Brussels Sprouts

2/22/2020

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If you have never fermented anything you will need a few items.
  • 1 quart sized wide mouth jar
  • A Pickle Pebble - This is a piece of glass that fits into the jar that will hold the Brussels sprouts under the liquid when fermenting. You can use anything, that fits into the jar and does the same job. I have used a larger leaf of cabbage with a plastic lid on top of it to hold the sprouts submerged. A smaller canning jar turned upside down is another option that has worked for me.
Ingredients:
  • 20-25 Brussels sprouts, trimmed
  • 1 jalapeno, chopped finely (optional)
  • 1/2 sweet onion, thickly sliced
  • 2-3 large garlic cloves, crushed
  • 1 Tbsp. Kosher salt
  • 2 cups fresh filtered water
Directions:
  1. Add the Brussels sprouts, jalapeno, onion and garlic to a Mason jar.
  2. In a measuring cup, create your brine by mixing 2 cups warm/hot filtered water with 1 tablespoon of Kosher salt.
  3. Once dissolved, pour the brine over the Brussels sprout mix, leaving 1.75" at the top. Weigh the ingredients below the brine with a Pickle Pebble or other method.
  4. Place the top and screw top and leave to ferment in a cool, dark place, like a kitchen pantry. Check it periodically to taste, maybe every 2-3 days. Typical fermentation is about 2 weeks, but check more often if the weather is especially warm.
  5. Once you are satisfied with the taste, remove the top and pickle pebble and move the jar to the fridge.
NOTES
  1. Will last nicely in the fridge for up to 2 months.
  2. Feel free to experiment with other spice combinations: curry, rosemary and lemon, etc
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Lime Curtido

12/17/2019

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This is a traditional Salvadorian Kraut with a lime flavor. It's easy to make and yields about 1 quart of kraut that lasts for weeks in the fridge. You can eat it as a side dish but it is also perfect wrapped in a tortilla with beans and meat. I love it on my pulled pork sandwich for that extra crunch and burst of flavor.
Ingredients:
510 grams of green cabbage shredded (3.4 cups)
115 grams carrots, thinly sliced (1 large carrot)
85 grams white onion, thinly sliced (1/2 large onion)
Zest of 1 lime or 2 T. lime juice.
12 grams salt (2 tsp.)
30 grams jalapeno, thinly sliced (1-2 jalapeno's depending on taste)

Directions:
  • In a large nonreactive bowl, combine the cabbage, carrots, onions, lime and salt. Do not put the jalapenos in right now.
  • Work the salt into the vegetable using your hands for about 2 minutes. Basically you want to squish and massage the vegetables so they start releasing their liquid.
  • Use a wooden spoon to stir the jalapenos into the shredded vegetable mixture.
  • Use your hands to pack the slaw tightly into a quart mason jar. A wide mouth jar works best so you can get your hand in there and rally pack it down.
  • Once all of the slaw is packed into the jar, push it down, the liquid brine should just cover the vegetables.
  • Secure the jar with an airlock and allow to ferment up up to 2 weeks. You can begin tasting to do tasting after 3 days.
  • When to your liking refrigerate for long-term storage. It will not last long in the fridge it's a wonderful side dish or topping.
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Lacto-Fermentation

2/16/2015

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Lacto-Fermentation
Fermented foods have been important in the past as a way to preserve ones garden produce, meat, and even milk since there was no refrigeration. Today's diets don't incorporate fermented foods often, which is a shame they are tasty and very healthy.

Fermentation for most people brings to mind beer or wine, certain yeasts convert the sugars in the grape juice or grains into the fermented product, alcohol. With lacto-fermentation it's bacteria that is responsible for the process.  The “lacto” term refers to a specific species of bacteria, called Lactobacillus. You may be familiar with "Lactobacillus acidophilus" which is commonly used in the process of making yogurt. The Lactobacillus strain of bacteria converts the sugar in the substance, to lactic acid. 

Health Benefits
Lactic acid is a natural preservative that inhibits the growth of harmful, bacteria. This allowed people to preserve foods for extended periods of time. Lactic acid also promotes the growth of healthy bacteria in the intestinal tract. That is why lacto-fermented foods are considered probiotic foods.

Beyond preservation advantages, lacto-fermentation also increases the vitamin and enzyme levels, as well as digestibility, of the fermented food. In addition, lactobacillus organisms produce antibiotic and
anti- carcinogenic substances that may contribute to good health. That is  another reason to have an abundant amount of lactobacilli residing in your intestinal tract.

Fermentation
The diets of every traditional society have included some kind of lacto-fermentated food. In Europe they have been primarily dairy, sauerkraut, grape leaves, herbs, and root vegetables. the Alaskan Inuit, ferment fish and sea mammals. The orient is known for pickled vegetables and kimchi in particular.

Here in America pickles and relishes are part of our food tradition. But the kind of pickles and sauerkraut that can be purchased in most grocery stores today are not at all the same products our ancestors knew. Most pickling is done with vinegar, which offers more predictable results, but no lactic acid. However, with just a little patience, instruction, and minimal supplies, it's possible to learn the time-honored art of lacto-fermentation.


How It Works
Lacto-fermentation really is more art than science. The science part is simple: lactobacillus (from a prepared culture, fresh whey, or just naturally occurring) plus sugar (naturally present in vegetables and fruits), plus a little salt, minus oxygen (anaerobic process), plus time, equals lactic acid fermentation.

The length of fermentation can vary from a few hours to two months or more. The ideal temperature is around 72°F, but warmer or cooler temperature will still work. (Some strains of bacteria require specific temperature ranges.) The length of time is dependent more on the flavor you prefer than anything else and since the flavor level of lacto-fermented vegetables increases with time you will want to sample often until you are experienced enough to know what works for your tastes. You don’t want to introduce a lot of oxygen to the fermentation process as this increases the chance of spoilage. Lacto-fermentation is generally done in an airtight container or a crock with a water seal that prevents air from contaminating the culture. If you have a reliable recipe to follow, you can make minor adjustments as you see fit.

The important thing is not to be intimidated by lacto-fermentation. You are not going to make your family sick by giving them home-fermented foods. Unless it smells unmistakably putrid (in which case common sense says throw it away), fermented foods are some of the safest foods you can eat. They are easy for even a beginner to prepare and it doesn’t take long to gain enough confidence to venture beyond basic yogurt or sauerkraut to an endless variety of vegetable and/or fruit combinations.

Sources:
Culturesforhealth.com

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The Art Of Fermentation

1/30/2015

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Before there were refrigerators in every household families preserved their garden produce, milk and meat by fermenting them or what is commonly called in the food industry "cultured" foods. During fermentation, microorganisms, bacteria, yeast, or molds break down complex molecules into simpler substances changing the chemical makeup of the food and enhancing it's nutritive value. This process improves digestibility and absorption of nutrients. It also stimulates probiotic functions which benefit your gut health.

Sourdough bread, cheese, yogurt, beer, wine, sauerkraut, kimchi, sweet chili sauce, soy sauce, pickles and even chocolate are just a few of the fermented foods that we eat every day. Today many of these foods are processed chemically and pasteurized to extend the shelf life. In fact many believe that these microorganisms are bad for us, when in fact the presence of certain bacteria is essential to good health. It's important to our gut health to have REAL fermented foods back into our diets.

If all this is new to you, lets first start with some basic definitions. You'll see the word cultured food or fermented foods used interchangeably. There is a difference, fermented or sometimes called wild fermented is food that is processed using no starter culture. The bacteria, yeasts, or molds in the environment are used to break down the food. Cabbage is a good example, it has all the bacteria needed on and within it to begin breaking down or ferment into Sauerkraut.
The term cultured means a starter like whey, yeast, bacteria or mold was introduced to
the food in order to aid in breaking it down.

More Information on Fermentation....Read More

Fermenting Methods
1. Dry Salting
Through osmosis, dry salting brings out moisture in the foods. The liquid combines with the salt to create a natural brine.  Cheese making, and curing meat uses dry salting to preserve it. The Salt removes the moisture and sets up a protective barrier in which the development of beneficial bacteria will thrive and keep the harmful bacteria at bay.

2. Brining
Brining usually involves a salt water solution in which the food is submerged in order for the process to start.

3. Whey Fermenting
Whey is the watery liquid remaining after curds have formed in milk. If you make kefir you will have an ample supple of whey. In order for the bacteria to be alive the whey must not be heated above 110 degrees.  This method is most useful in fruits, and vegetables where it minimizes the use of salt.

4. Using A Starter Culture
Starter cultures are desirable bacteria, yeast, or molds that are introduced into the food to start the fermentation process. This can give a jump start to your process.

5. Sprouting
Sprouting is an effective method for getting nutritional grains, seeds, and legumes into your diet. Numerous enzymes that aid digestion are produced during the germination process.

6. Soaking
 Many nuts, like walnuts, pecans, almonds can not be sprouted. They can be soaked in salted water to improve digestion. After soaking they can be roasted at a low temperature to improve their taste.

What ever method you choose to process your food 
the bacteria both enrich and preserve the food. The process breaks down elements that are sometimes difficult to digest, such as gluten and sugar. The activities of these bacteria benefit digestion, increase the availability of vitamins, and promote the growth of healthy flora (bacterial balance) throughout the digestive tract. The bacteria help to counterbalance the presence of other potentially problematic bacteria in our digestive tract. The bacteria due to fermentation are often referred to as "friendly bacteria."  It doesn't have to be complicated, you can take small steps and learn how to make kefir, pickles, or
 
Sauerkraut  they all have great probiotic properties.

Sources:
Mastering Fermentation, By Mary Karlin
The Art of Fermentation, by Sandor Ellix Katz
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Fermented Foods

1/30/2015

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What Are Fermented Foods
Wine, beer and cider are fermented along with leavened bread and dairy products such as yogurt, kefir and some cheeses. Pickled vegetables can also  be fermented. When fermentation occurs, the sugars and carbohydrates in a food convert into something else. For instance, juice turns into wine, grains turn into beer, carbohydrates turn into carbon dioxide to leaven bread and vegetable sugars become preservative organic acids.

Fermented Foods Aid In Digestion & Support The Immune System
Think of fermented food as a partially digested food. Many people have difficulty digesting the lactose in milk, this is a problem I have. When milk is fermented and becomes yogurt or kefir, the lactose is partially broken down so it becomes more digestible.

Lactic-acid fermented foods (such as dill pickles and sauerkraut) are rich in enzyme activity that aids in the breakdown of our food, helping us absorb the important nutrients we rely on to stay healthy.  Fermented foods have been shown to support the beneficial bacteria in our digestive tract. In our antiseptic world with chlorinated water, antibiotics in our meat, our milk and our own bodies, and antibacterial everything, we could use some beneficial bacteria in our bodies.

When our digestion is functioning properly and we are absorbing all the nutrients we need, our immune system tends to be stronger, and  better equipped to wage war against disease and illness. Fermented foods are not a cure all but I do believe they will help your digestive system and create a stronger immune system.

Incorporating Fermented Foods Into Your Diet
To receive the health benefits and the flavors of fermented foods, you don’t need to make an entire meal of them. Just a little bit will do. A spoonful of sauerkraut on your sausage offers benefits and adds flavor. So do a few sips of miso soup to begin a meal or a few pickles on a turkey sandwich. Kefir or natural ginger ail with your meal are a great way to get these added enzymes and probiotics.
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Fermented Bread And Gluten Sensitivity

1/30/2015

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There is now some evidence that not only what type of bread we eat but how it's prepared is critical in how the body absorbs the minerals and digests the gluten.  Long before commercial bread producers began using yeast to quickly rise breads, traditional cultures would make slow-rise breads using fermented dough starters. The human body is much more able to digest this fermented bread, (sourdough bread), than it is the common white and wheat breads available today. For those who suffer from gluten intolerance or celiac disease, naturally fermented bread is surprisingly easy to digest. Now, several studies have also found true sourdough to be well tolerated by individuals sensitive to gluten. For those who suffer from gluten intolerance or celiac disease, this is a game changer.

The reason for this is all grains and legumes naturally contain phytic acid, an organic acid which blocks mineral absorption in the digestive tract. Because most commercial-scale breads and grains are not soaked or fermented prior to consumption, this phytic acid is not properly broken down, which can cause inflammation in the digestive system. This inflammation can damage the intestinal villi responsible for absorbing needed nutrients, which is believed to be the cause of gluten intolerance.

For those with gluten intolerance, soaking or fermenting gluten-based grains breaks down this difficult-to-digest plant protein.  Two studies in Italy have found that "individuals with celiac disease who ate specially prepared sourdough wheat bread over the course of 60 days experienced no ill effects," writes Tasha Gerken in, "Celiacs Can Say Yes to Sourdough Bread."

Under normal circumstances, it's necessary for individuals with a gluten sensitivity to completely eliminate gluten from their diet. However,  these two small studies involving sourdough bread give hope to the millions who believe they need to swear off gluten containing grains forever.

In my experience with whole grains, fermenting the flour is the only way to get a light high loaf. All of my bread is fermented, not only does it make it easier to handle being whole grain but it allows you the baker more freedom in their baking schedule. I use a very different way of making bread using a Biga and Soaker basically I soak the flour overnight or up to 3 days. If you are sensitive to gluten try my bread and see if you find it easier to digest.

Sources:
http://science.naturalnews.com
http://fyiliving.com
http://www.wholeliving.com
http://www.celiac.com

Natural News

How to properly prepare breads the traditional way to avoid gluten intolerance
March 31, 2012 by: Jonathan Benson
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