Get Cultured! how to ferment anything bonus lesson} ketchup & fries. Print Tutorials How to Make Fresh Whey How to Make Vegetable Starter Culture

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Shon Carson
5 years ago
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How to Make Vegetable Starter Culture Recipes Homemade Ketchup

1 Bonus Lesson Get Cultured! bonus lesson} ketchup & fries Print Tutorials How to Make Fresh Whey How to Make Vegetable Starter Culture Recipes Homemade Ketchup Oven-fried French Fries Fact Sheets 0 Ways Fermented Foods Improve Your Health 0 Ways to Get Your Kids to Eart Fermented Foods

2 get cultured tutorial} how to make fresh whey Fresh whey can be used as a starter culture for naturally fermented vegetables, fruits, relishes, condiments, chutneys and sodas as well as for naturally cured meats and fish. While not all fermented foods require a starter culture, using a starter culture can help to speed up the fermentation process, when desired, and inoculate fermented foods like ketchup, chutneys, pickles with specific beneficial bacteria present in the whey. While not suitable for those allergic to dairy who may choose to use other starter cultures, fresh whey is easy to make and affordable. As an added bonus, the same method we use to prepare fresh whey - straining - also produces yogurt cheese or a thick, creamy Greek-style strained yogurt. Effectively providing two dishes with just a few simple steps. fresh whey/yogurt cheese} difficulty: easy ingredients quart yogurt equipment cheesecloth or butter muslin fine-mesh sieve mixing bowl method. Line a fine-mesh sieve with cheesecloth or butter muslin over a mixing bowl. 2. Pour yogurt into the muslin or cheesecloth. 3. Allow the yogurt to strain for twelve to twentyfour hours. 4. Transfer the fresh whey to a mason jar and place it in the fridge where it will keep for six months. Transfer the yogurt cheese to a jar or bowl and it will keep for another week to ten days, well-covered and refrigerated). benefits of fresh whey} Whey has been used for centuries by European, African, Middle-eastern and south Asian peoples where naturally cultured and raw milk products have enjoyed its traditional use as a byproduct of cheesemaking, yogurt making and raw milk clabber. Fresh whey is rich in trace minerals including calcium, phosphorus and potassium. It is also a good source of B vitamins including riboflavin, thiamin and pantothenic acid. Because fresh whey is rich in beneficial bacteria, it can be used as an effective starter for fermented foods. DO NOT substitute dried whey powder available at health food stores. Whey powder is not rich in beneficial bacteria and will not help in food fermentation. Further, it is of quesitonable nutritional value.

3 get cultured tutorial} how to reconstitute vegetable starter culture Many fermented foods benefit from the inclusion of a starter culture which helps to inoculate the vegetables, fruit, meat, grain, milk or legume with a particular and specific array of beneficial bacteria. This practice typically speeds up the fermentation process resulting in more rapidly accelorated growth of beneficial bacteria; it is also particularly helpful when fermenting a food with a large surface area: consider a whole slice of apple which has a larger surface area compared to a shred of cabbage which has a nearly minute surface area. Starter culture can also help to eliminate or reduce the need for added salt, and while natural and unrefined sea salt adds essential nourisment to our diet, those that adhere to a low-salt diet out of preference or necessity still can enjoy fermented foods by making steady use of vegetable starter cultures. Vegetable starter culture typically comes in a packet and is reconstituted in water. vegetable starter culture} difficulty: easy ingredients packet vegetable starter culture (available online) /4 cup to /2 cup filtered water equipment mixing bowl whisk method. Line a fine-mesh sieve with cheesecloth or butter muslin over a mixing bowl. 2. Pour yogurt into the muslin or cheesecloth. 3. Allow the yogurt to strain for twelve to twentyfour hours. 4. Transfer the fresh whey to a mason jar and place it in the fridge where it will keep for six months. Transfer the yogurt cheese to a jar or bowl and it will keep for another week to ten days, well-covered and refrigerated). alternatives to fresh whey as a starter culture} Caldwell s Starter Culture for Fresh Vegetables is available online and is an excellent subsitute for fresh whey. Dairysensitive individuals should note that Caldwell s contains milk powder as a carrier. Body Ecology Starter Culture is available online and contains a wide array of beneficial bacteria. The carrier is dextrose. Juice of a previous batch of fermented vegetables is an excellent source of starter culture for future vegetable and other ferments. Water kefir, a probiotic tonic discussed later in Get Cultured!, can also be used as an effective starter culture.

4 get cultured recipe} how to make classic tomato ketchup Most commercial tomato ketchups are prepared using high fructose corn syrup, a heavily refined and processed sweetener that is concretely linked to obesity, metabolic syndrome, diabetes and cardiovascular disease; morever, ketchup was traditionally made through lactofermentation, a process all but lost in modern kitchens. By preparing our ketchup with wholesome and natural ingredients we provide ourselves with essential sustenance, the pleasure of eating the foods we love and added benefit of fermentation which increases B vitamins, food enzymes that help us to digest sugars and starches as well as beneficial bacteria that optimize our digestive and immune systems for wellness. tomato ketchup} difficulty: easy yield: pint time: 5 mins (active), 3 to 5 days (fermentation) ingredients 2 cups tomato paste, preferably homemade /4 cup raw honey, maple syrup or whole unrefined cane sugar, if desired /4 cup plus 2 tbsps fresh whey*, divided 2 tbsps raw apple cider vinegar, plus extra for thinning the ketchup, if desired tsp unrefined sea salt tsp allspice /2 tsp ground cloves equipment mixing bowl whisk method. Spoon tomato paste into a large mixing bowl and fold in raw honey or other natural sweetener of choice. 2. Whisk in one-quarter cup fresh whey or vegetable starter culture into the sweetened tomato paste along with apple cider vinegar, sea salt, allspice and cloves. Continue whisking these ingredients together until the paste is smooth and uniform. 3. Spoon the homemade ketchup into a mason jar, top with remaining two tablespoons fresh whey or vegetable starter culture, cover loosely with a cloth or lid and allow the ketchup to sit at room temperature, undisturbed, for three to five days. 4. After three to five days, uncover the homemade ketchup and give it a thorough stir before transferring to the refrigerator. Naturally fermented homemade ketchup will keep for several months in the refrigerator. key benefits} Homemade ketchup is rich in the antioxidant lycopene, known to promote the health of the male reproductive system while also showing promise in the prevention of various cancers as well as cardiovascular disease. Homemade ketchup is rich in active food enzymes like amylase which help our bodies to properly break down macronutrients like carbohydrate. Homemade ketchup is rich in beneficial bacteria just like yogurt or kefir.

5 get cultured recipe} naturally fermented oven-fried french fries French Fries are a much-loved and much-loathed food. They taste great and nothing goes better with a burger than a side of fries; unfortunately, most French fries are riddled with problems. The starchy foods may not be ideal with those suffering from insulin resistance or diabetes, and most French fries are fried in unhealthy oils. As an added insult, acrylamide (a naturally occuring carcinogen that forms when starch and fat combines under high heat) forms readily in most French fries and potato chips. By fermenting the raw potatoes first, we reduce starch in the fries thus also reducing the formation of cancer-causing acrylamide in these homemade French fries. I encourage oven-frying to save money on expensive, but healthy fats; however these fries can also by deep-fried in a healthy and nourising fat like grass-fed beef tallow, if desired. oven-fried french fries} difficulty: easy yield: 4 serv ings time: 5 mins (active), to 3 days (fermentation, 30 to 45 mins (oven) ingredients 2 lbs Russet potatoes, cut into lengths no thicker than /4-inch /2 cup fresh whey or other starter culture water, as needed tbsp melted ghee, tallow, lard, bacon fat or olive oil unrefined sea salt, as needed ground black pepper, as needed spices and seasonings of choice, if desired equipment mixing bowl collander or sieve kitchen towel baking sheet method. Place cut-up potatoes into a large mixing bowl with fresh whey or other starter culture and cover with warm filtered water. 2. Place the bowl in a warm spot in your kitchen and allow the fries to ferment for one to three days at room temperature. 3. After one to three days of fermentation, drain the fries reserving /2 cup soaking water to start a future batch of naturally fermented French fries, if desired. 4. Spread the fries on a kitchen towel and pat them dry. 5. Trim the fries of any darkened spots where the fries may have reached above the soaking water. 6. Preheat the oven to 425 degrees Fahrenheit. 7. Toss fries in a bowl with melted fat or oil, salt pepper and seasonings. 8. Spread the fries on a baking sheet and bake in an oven preheated to 425 degrees Fahrenheit for thirty to forty-five minutes, stirring once or twice, until the fries are crispy. Remove from the oven and serve right away. NOTE: Due to the reduction in acrylamide formation, these fries won t brown as readily. Test doneness by piercing with a fork. key benefits} Naturally fermented French fries are lower in starch than most conventional French fries, because they are lower in starch, acrylamide (a carcinogen that occurs naturally when starches combine with fat at high heat) formation is significantly reduced

6 get cultured fact sheet} ten ways fermented foods improve your health Fermented foods are an integral, but much-forgotten aspect of nourishing and healthy diet. They offer a variety of flavors and a way to preserve the harvest well into the dark days of winter; moreover, they ve been enjoyed for thousands of years by traditional societies across the globe: consider the yogurts of northern Europe and the Middle East, the poi of Pacific islanders, miso and pickled ginger of Japan and the fermented grain porridges of Africa. While traditional food fermentation has been largely replaced by pickling by vinegar, or lost altogether, we can still reap the many benefits of including a greater number of naturally fermented, probiotic foods into our diet on a regular basis. 0 Ways Fermented Foods Improve Your Health}. Eating fermented foods improves gut dysbiosis. Gut dysbiosis refers to an imbalanced digestive ecosystem. You see, our guts are populated by bacteria and other microbes; a healthy gut is populated by beneficial bacteria that help to ward off illness, fight off foodborne disease and create vitamins. Lack of breastfeeding, lack of a diet rich in fermented foods and prevelant use of antibiotics disrupt that finely balanced ecosystem in our gut placing our bodies, and those of our children, at increased risk of illness, autoimmune disease and vitamin deficiencies. Eating fermented foods helps to repopulate your digestive tract with the right bacteria, improving that fragile ecosystem and your health. 2. Fermented foods are rich in food enzymes. There are two types of enzymes: those that reside within our bodies and those that reside in the foods we eat. Food enzymes help us to pre-digest and breakdown macronutrients like carbohydate, fat and protein. Cooking and other application of heat destroys these fragile enzymes while Get Cultured! the natural process of fermentation not only maintains the foods natural array of food enzymes, but actually increases them too, making the foods you consume easier to digest. 3. Vitamins are increased through fermentation. Just as beneficial bacteria in your digestive tract can manufacture vitamins that your body needs to thrive, those same bacteria can increase the vitamin content of fermented foods. Sourdough rye bread is richer in food folate, a nutrient critical to women of reproductive age, than regular whole grain rye bread. Vitamin K2, a known cancer fighter, is increased when soybeans undergo fermentation as for traditional foods like miso, tempeh and natto. The vitamin C content of cabbage increases when it is fermented to produce traditional dishes like sauerkraut, kimchi or curtido. 4. Cancer-causing compounds like acrylamide are reduced by fermentation. Acrylamide is a naturally occurring carcinogen that is formed when starches and fats are cooked together under high heat - like that needed to fry French fries or potato chips; however, fermentation decreases the starch content and reduces the formation of cancer-

7 causing acrylamide. By fermenting potatoes and other high-starch foods prior to cooking, you can reduce formation of acrylamide, making the foods your family loves that much better for them. 5. Fermented foods strengthen your immune system. Beneficial bacteria from naturally fermented foods will line your intestinal tract as a sort of shield which keeps potential pathogens and food-borne illness at bay. They also work interconnectedly with your DNA to help increase antibodies that fight infectious disease; moreover, they provide training for your immune system - enabling your immune system to better differentiate true threats like infectious diseases from common allergens thus reducing incidence of autoimmune conditions, asthma and allergies. 6. Fermentation reduces antinutrients naturally found in many foods. Food phytate is a naturally occurring antinutrient found in nuts, legumes, beans and seeds. It binds minerals like iron and zinc in the digestive tract preventing your body from fully absorbing them. Fermenting these foods through traditional means like preparing true sourdough bread, natto or miso, dramatically reduces these antinutrients ensuring that your body can get the most nutrition from the foods you already eat and love. 7. Fermentation increases levels of antioxidants in the foods you consume. Just like food enzymes and vitamins, antioxidants are also increased by the process of fermentation. These antioxidants help to combat the oxidizing damage that free radicals can do to the cells in your body. This is true of fresh whey, tempeh, miso and many other traditionally fermented foods. Get Cultured! 2 8. Fermentation increases the lifespan of foods, preserving them for months or years. Borne of practicality - a way to preserve the harvest well into the long and dark months of winter, fermentation increases the shelf life of foods that would otherwise spoil and these foods can last months or even years longer than in their non-fermented form. This also provides a traditional, lowcost and sustainable means of getting local raw foods into your diet even in the depth of winter when snow and cold may cover the fields. 9. Fermented foods can reduce the risk of cancer. Fermented foods are naturally enzyme-, vitamin, and antioxidant-rich; moreover, they can play a role in reducing the risk of cancer. Fermented dairy products, like yogurt and milk kefir, have been shown in animal studies to halt the intestinal infammation and progression of cancerous tumours. Fermented wheat, as used in sourdough, has inhibited the growth of human colon cancer cells. Beneficial bacteria have also been shown, repeatedly, to exert a preventative effect on colon cancer. 0. Beneficial bacteria may improve metabolic syndrome and obesity. Metabolic syndrome and obesity are linked to gut dysbiois, and by improving the digestive ecosystem through the use of probiotics or naturally fermented probiotic foods may help to likewise improve conditions related to metabolic syndrome. Indeed, many researchers now believe that beneficial bacteria may play a critical role in the prevention and treatment of metabolic syndrome and its resultant conditions like obesity, diabetes and cardiovascular disease.

8 get cultured fact sheet} ten ways to get more fermented foods into your kids Kids are notoriously picky eaters - and in an effort just to get their kids to eat at all, many parents have been reduced to offering those favorite foods like macaroni and cheese, fries and ketchup, breakfast cereals and chicken fingers. And that s not doing anybody any good. Pickiness and tempermental eating in children is also linked to gut dysbiosis - or an improperly balance of bacteria and microbes in the digestive tract, and by actually encouraging children to eat a wide variety of fermented foods you can help them to not only vary their palates, but you can also help to boost their digestive help which will, in turn, help them to consume more widely varied healthy foods. Here s a list of fermented foods that are great for small children - whether they re picky or not. 0 Naturally Fermented Foods Kids Love}. Yogurt! Yogurt is much beloved by children the world over. It s smooth, creamy and not overtly tart or strongly flavored like some fermented foods. Better yet, it can be made at home very affordably and for about half the cost of purchasing store-bought. If your family is new to real foods, yogurt is a great start. Begin by slightly sweetening plain yogurt with honey, maple syrup or all-fruit jam and gradually decreasing the amount of sweetener you use bit-by-by until your children have grown accustomed to the flavor of plain, unsweetened yogurt. (Want to make it? We ll cover making yogurt in lesson #.) 2. Ketchup, mayonnaise, honey mustard and other condiments! Another great step to encouraging your children to consume more naturally fermented foods is to replace the foods they already consume with healthier, naturally femented alternatives. Ketchup, mustard, mayonnaise and barbecue sauce can all be made healthier through fermentation and without the use of nasty, processed sweeteners like high fructose corn syrup. (Want to make it? We ll cover making condiments in lesson #6.) 3. Smoothies! Who doesn t love a smoothie - all cold and creamy. It s great for breakfast or a quick afternoon snack. Simply fill a blender with frozen fruit, a cup of kefir or yogurt and a raw egg yolk from a pasture-raised hen for a boost of vitamin A and choline. Blend it all together for a nourishing dish that kids love. (Want to make it? We ll cover making kefir in lesson #3 and yogurt in lesson #.) 4. Fruit butters & jams! Children love sweets, but you don t have to by sweets loaded with nasty sweeteners like high fructose corn syrup, agave nectar or refined white sugar. Instead, make probiotic fruit butters and jams at home with just a few simple steps. Apricot butter made from dried apricots, fresh whey or starter culture, spices and a touch of honey is a favorite for kids, and it s a great source of beneficial bacteria. (Want to make it? We ll cover fruit butters in lesson #8)

9 5. Homemade buttermilk ranch dressing! One of the best ways to get a kid to eat his or her greens or vegetables is to douse it in ranch dressing. Kids love dipping in ranch dressing - because it s sour, salty and creamy all at once. Unfortunately, many commercial dressings are loaded with nasty additives: soybean oil, high fructose corn syrup and modified food starch. Make your own with a naturally cultured, homemade buttermilk, sour cream, olive oil, fresh herbs and spices. It takes about five minutes to assemble; it tastes great and kids love it. (Want to make it? We ll cover making buttermilk and sour cream in lesson #2.) 6. Bread and butter pickles! Kids, and most adults, have a natural preference for sweet foods. Most vegetable ferments, on the other hand, tend toward the sour and salty flavor range. Fortunately you can learn to make sweet pickles that are still naturally fermented just like true sour pickles - and kids love them! (Want to make it? We ll cover making sweet pickles in lesson #0.) 7. Brine-pickled carrot sticks. We ve said it before: one of the best ways to incorporate fermented foods into your family s diet is by transforming the foods they already know and love into something healthier. Many kids grow up on carrot sticks - dipped into nut butters or dressing or even on their own. You can make naturally fermented carrot sticks that are bursting with flavor without the textural issues presented by some shredded vegetable ferments. (Want to make it? We ll cover making buttermilk and sour cream in lesson #0.) Get Cultured! mean you have to give up the foods that your family loves. Sodas and soft drinks were, like beer, originally made through fermentation; after all, that s where they got their beloved bubbles. You can make low-sugar, naturally fermented soft drinks like grape sodas, root beer, ginger ale, lemonade and more through fermentation. It s easy, kids enjoy the drinks and it costs pennies. (Want to make it? We ll cover making probiotic tonics and soft drinks in lesson #5.) 9. Get your kids involved! Preparing fermented foods can feel like an ongoing science project right in your kitchen. Why not get your kids involved? Education researchers have proven time and time again that the more involvement a child has in growing and preparing foods, the more likely that child will be open to eating healthier foods. Show your kids how the fermentation process works: let them pick out the vegetable to ferment, shred it up and mark its progress day by day until the fermentation is complete. They ll love the involvement, and you ll love that they end up eating food that s exceptionally good for their growing bodies. 0. Lead by example! Small children also follow by example: that s how they learn. So if you express aversion to healthy, nourishing foods, so will they. Make the effort to ensure that you present a wide variety of fermented foods to your children and that you make them available at meal times. The more you provide access to these wholesome foods and lead by example, the more likely your children will be to eat the foods that are good for them. 8. Naturally fermented, probiotic sodas. Just because you re on a health kick doesn t 2

Yogurt Making. Basic Steps 1. Heat milk 2. Stir in yogurt starter 3. Incubate milk to become yogurt

Yogurt Making. Basic Steps 1. Heat milk 2. Stir in yogurt starter 3. Incubate milk to become yogurt Yogurt Making Yogurt Yogurt is a fermented dairy product. While cow s milk is commonly used in the U.S., other animal milks and even plant milk yogurts are available. Yogurt is also a food you can make