Module 13 CULTURED AND FERMENTED FOOD RECIPES

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1 Module 13 CULTURED AND FERMENTED FOOD RECIPES 2014, Integrative 2015 Nutrition, Integrative Inc. Nutrition, Inc.

2 2 HALF-SOUR PICKLES 15 minutes TIME 3 7 days small pickling cucumbers (Kirby) or 4-6 small regular cucumbers 1 quart filtered*, spring, or distilled water 2 tbsp sea salt 1-2 garlic cloves, chopped 1-2 tsp dill seed 1/4 cup fresh dill or 1 tbsp dried dill leaf 2-4 fresh horseradish leaves, grape leaves, or 1 oak leaf 1. Soak cucumbers in ice water for an hour to enliven them. 2. Place leaves, garlic, and spices in the bottom of a quart jar. 3. Add the cucumbers into the jar, packing them in tightly. 4. Dissolve the sea salt in the water and pour it over the cucumbers. If the cucumbers are not completely submerged in the water, add extra salt and water to cover them. 5. Leave 1-inch of space between the top of the water and the top of the jar and cover loosely with a kitchen towel or cheesecloth (if using cheesecloth, secure with rubber band). 6. Leave on your counter in a cool place for 3-7 days. Check daily. The liquid will begin to get cloudy and slightly bubbly. When pickles reach desired taste, cover and refrigerate. Note: *You ll need a quart jar, kitchen towel, or cheesecloth (if using cheesecloth, you ll also need a rubber band to secure it). Optional spices: Coriander, cumin, red pepper flakes, mustard seeds, cinnamon, and caraway.

3 3 SAUERKRAUT 15 minutes TIME 3 14 days 8 1 medium head of green or red cabbage* 1-1 1/2 tbsp of kosher salt or 3/4 tbsp of finely ground sea salt 1. Discard outer leaves on the cabbage. Cut the cabbage into quarters and then chop each wedge into thin slices, adding salt each time you cut the cabbage. Put into a large mixing bowl. 2. Massage the cabbage and salt with your hands for 5-10 minutes until it becomes limp and moist. 3. Tightly pack the cabbage into the canning jars by tamping down with your fist. Add any extra cabbage liquid from the bowl into your jars. 4. Weigh the cabbage down by placing a small jar filled with rocks, marbles, or water on top of your mixture. 5. Cover the jar with cheesecloth or a kitchen towel and use a rubber band to keep it in place. (Continued on next page)

4 4 (See ingredients on the previous page) 6. Over the first 24 hours, press the cabbage down occasionally. 7. After the first 24 hours, your cabbage should be submerged in its liquid. If not, make brine (1 tsp salt and 1 cup water) and add enough to cover the cabbage completely. 8. Let the cabbage ferment for 3-14 days at room temperature and check it daily for desired taste. Any layer of bubbles or foam can be skimmed off during fermentation or after it s done. If you see mold, remove it immediately. 9. Look for color changes in the cabbage, which will go from deep purple to a pink (if using red cabbage) or green to yellow (if using green cabbage). 10. Store in your refrigerator and enjoy! Note: *You ll need a quart jar, kitchen towel, or cheesecloth (if using cheesecloth, you ll also need a rubber band to secure it). Optional spices: Caraway seeds, dill seeds, and juniper berries.

5 5 KEFIR (USING KEFIR GRAIN POWDER) 5 minutes TIME 24 hours 8 Kefir grains (powder)* 1 quart milk, left out at room temperature** 1. Follow the instructions on packet to know how much starter culture to use. Add the starter to a quart jar or plastic milk container. 2. Pour in room temperature or slightly warmed milk. 3. Mix with a plastic or wooden spoon and then cover tightly with jar cover. 4. Set out at room temperature for 24 hours. 5. Refrigerate and enjoy for up to 3-4 weeks. Note: *You ll need a glass quart jar or thermos and a plastic or wooden spoon. **Dairy or non-dairy milk (coconut, soy, or almond) can be used. Dairy products can be pasteurized (raw, skim, 2%, or whole). If extremely sensitive to dairy, kefir can be made from water. Use 1 quart of water, 1/3 cup of organic brown sugar, and 1 tsp of molasses along with 1/4 cup of kefir grains.

6 6 KEFIR (USING FRESH OR DEHYDRATED KEFIR GRAINS) 5 minutes TIME 24 hours 8 Kefir grains (fresh, or dehydrated)* 1 quart milk, left out at room temperature** 1. Reconstitute dehydrated grains by placing them in a 1/2 cup of milk for 24 hours before using. 2. Place 2-3 tbsp of kefir grains in a glass quart jar and add milk. 3. Stir with a plastic or wooden spoon (not metal) and then cover loosely and leave the jar at room temperature for hours. 4. When the kefir is ready, the kefir grains will float on the surface of the milk. 5. Remove the surface grains with a plastic spoon or filter (not metal). If you are ready to make another batch, just add milk and repeat the process. If you want to wait to make more kefir, put your kefir grains into a small amount of milk and leave at room temperature. Refrigerate and enjoy for 3-4 weeks. Note: *You ll need a glass quart jar or thermos and a plastic or wooden spoon. ** Dairy or non-dairy milk (coconut, soy, or almond) can be used. Dairy products can be pasteurized (raw, skim, 2%, or whole). If extremely sensitive to dairy, kefir can be made from water. Use 1 quart of water, 1/3 cup of organic brown sugar, and 1 tsp of molasses along with 1/4 cup of kefir grains.