A collec'on of recipes, research and resources North Carolina State University s Plants for Human Health Institute (PHHI) has researched the health benefits of more than 20 crops, including fruits, vegetables, herbs, even seaweed. PHHI is a research-focused component of the College of Agriculture and Life Sciences, located at the North Carolina Research Campus (NCRC) in Kannapolis, NC. We have 10 faculty who are each associated with a home department, such as Horticulture, Animal Science, Plant and Microbial Biology, or Food, Bioprocessing and Nutrition Sciences. While all our faculty are focused on how plants (and plant compounds) impact human health, they each bring their own area of expertise to a transdisciplinary research effort. At PHHI, our mission is to lead the discovery and delivery of innovative plant-based solutions to advance human health. Our research addresses the role food crops play in disease prevention and treatment. Fruits and vegetables have been shown to contain compounds that effect health and wellness both by providing nutritional components as well as enhancing the body s ability to defend itself against chronic disease. The goal of our Nutrition Education Extension program is to provide practical solutions that enable individuals to apply the benefits of our research in the kitchen. Never heard of PHHI? Compared to a single department on N.C. State s main campus, we re small. Considering that our doors opened in 2008, with the establishment of the NCRC, we re young. To further support the research and provide statewide outreach, PHHI has an Extension Team. PHHI Extension focuses on: Nutrition Education, STEM Education, Economic Analysis and Communications Support. Fermentation is an age-old preservation method that is seeing a resurgence of interest, especially among those looking for healthenhancing food options. Fermented foods help to increase energy, decrease inflammatory markers, provide beneficial bacteria, and increase the bio-availability of vitamins, minerals and phytochemicals found in fruits and vegetables. There s more to fermented food than sauerkraut and kombucha. This collection of recipes includes drinks, sides and sauces. The potential health impact of the featured crop is also highlighted, based on research carried out by our PHHI faculty. In case you aren t a fermentation aficionado, we ve also included an FAQ section and a list of resources. Let the bubbling begin!
A collec'on of recipes, research and resources
TABLE OF CONTENTS Content Page Overview 3 Frequently Asked Questions...4-5 Beverages Beet Kvass...6 Blackberry Soda..6 Ginger Bug...7 Quinoa Rejuvelac 7 Sweet Potato Fly.8 Side Dishes Black Bean Hummus..9 Bubbly Berries.... 9 Dilly Carrots......10 Fermented Mashed Potatoes..10 Mango Sauce.11 Seaweed Sauerkraut.11 Spiced Winter Squash..12 Sundried Tomato & Walnut Cheese.. 13 Resources......14
What is fermentation? Lactic acid bacteria is naturally occurring, covering the surface of all plant foods, and also found within plant cells. In the presence of a brine solution and an anaerobic environment, lactic-acid bacteria digests starches, sugars, fats, and minerals of a plant, converting them into forms of energy. This metabolic process, aided by microbial bacteria, changes a raw food to a fermented food, which is more easily digestible for humans. The fermented foods are rich in probiotics, which feed beneficial bacteria in the human body. Lactic acid bacteria have been recognized for more than 100 years for the ability to restore, and replenish the microbiome in the digestive tract. During the process of fermentation, carbon dioxide is created, a byproduct of the lactic acid bacteria. This carbon dioxide is visible as fermentation occurs with the appearance of bubbles. Oxygen works against lactic acid bacteria, so the less oxygen there is, the better the fermentation results. What are phytoactives? Phytonutrients are chemical compounds that naturally occur in plants. They are found in fruits, vegetables, legumes, nuts, and teas and are widely recognized as health-promoting. Phytonutrients, sometimes interchangeably referred to as phytoactives or phytochemicals, are bioactive compounds, meaning that they are biologically active, absorbed or transformed by the chemical processes that are constantly occurring in the human body. While phytonutrients are not essential to the body, like vitamins and minerals are, they may help prevent disease and keep the body working properly. More than 25,000 phytonutrients have been identified in plants, but here are a few that you may have heard of: carotenoids, flavonoids, resveratrol, and glucosinolates. If those names seems foreign, then take note, because chances are good that as the research becomes more clear, those phytonutrients (and others) will become part of a healthy vocabulary. OVERVIEW Beta- carotene Citrulline Anthocyanins The process of fermentation increases the bioavailability of the phytonutrients found naturally in fruits and vegetables, making fermented foods and beverages incredibly healthful. Not only are they packed full of beneficial probiotics, they help with digestion, energy, and nutrient utilization. - 3 -
Frequently Asked Questions How much is a serving size? Fermented foods are a rich source of probiotics. When adding fermented foods into your diet, it is best to start small. Beverages: 2-4 ounces, daily Fruits and Vegetables: 2 tablespoons, daily Do I need a special container? No. The beauty of fermenting fruits and vegetables is that it is a true experiment. One can ferment in a bowl, jar, bottle or any other glass container. Glass is the preferred choice because it is non-porous. Other materials can leach chemicals from the container into the ferment. Since fermentation is an acidic process, there in an increased potential for leaching. There are specialized pieces of equipment that may aid the fermentation process, but they are not required. FAQS Basic Supply List Glass jar(s) Wooden spoon Cheesecloth Rubber bands Sieve/strainer Weights What is a starter culture? Whey, probiotic capsules or liquid from a previously fermented food act as a starter to assist the fermentation process. These starter cultures provide the microorganisms (such as bacteria or fungi, e.g. yeast) that activate, or start, the fermentation process. What is whey and where can I find it? Whey is a protein found in milk. It can easily be found in a container of yogurt or kefir purchased from the grocery store. You may have noticed that when you first open a container of yogurt, there is usually a clear liquid on top of the yogurt. This is the whey, so simply pour it off and use that as your starter. You can also collect the whey from kefir or yogurt by covering it with a coffee filter, securing the filter with a tightly fitting rubber band and flip it upside down over a bowl to catch the whey as it drips through the filter. What does it mean to feed the ferment? Feeding the ferment with sugar or salt (depending on the recipe) stimulates the bacterial growth to ensure the continuation of the fermentation process. - 4 -
Frequently Asked Questions FAQS Why is cheesecloth often used to cover the fermentation mixture? Cheesecloth is used to keep fruit flies, insects or any other particles from entering the ferment. A napkin, paper towel or hand towel will serve the same purpose. How do I ensure produce stays submerged? Keeping fermentations submerged can be done in several ways. If fermenting in a glass bowl, you can place a glass plate over the ferment as a weight. You can also purchase fermenting weights that are made of glass or ceramics, and these may be an easier option for jars. You can also place large cabbage or collard green leaves on top of any ferment and weigh the leaves down with a clean rock, a filled jar of water, or simply pushing it down daily with your hand. Submersion is important to ensure an anaerobic environment to prevent mold growth. Yikes! My ferment is molding. What happened? Mold growth can happen for a whole host of reasons. A few common causes in fermentation are: it s too warm, contamination (mold spores) on the food being fermented or in the jar, not adequately submerged allowing for exposure to air. The rule of thumb is to scrape the mold off, including the top layer of the ferment. Smell or taste the ferment and if it seems off, add it to your compost pile and start again. Fermentation is all about experimentation. Don t let one bad experience sour your interest. What are a few of the basic rules for successful fermentation? Ferment in a glass container and use wooden utensils; never plastic or stainless steel. Keep ferments completely submerged under brines by using a weight, plate or lid. Check ferments daily. Never place a ferment in direct sunlight. Do not place different fermented items next to each other. The flavors can co-mingle. - 5 -
BEVERAGES Beet Kvass ª 2-4 beets ª ¼ cup whey* or juice from sauerkraut ª 1 tbsp. sea salt or Himalayan salt ª filtered water * See FAQs Container: ½-gallon Jar Days to ferment: 2 Wash beets, peel and chop into small cubes. Place beets in half-gallon glass jar. Add whey/sauerkraut juice and salt. Fill jar with filtered water. Cover with cheesecloth and leave on the counter at room temperature for two days to ferment, then refrigerate. Consume as desired. Blackberry Soda ª 4 cups blackberries ª ½ cup honey or sugar ª 1 tbsp. whey or starter culture* Container: 32 oz. bottle Days to ferment: 2-3 Cover blackberries in a pot with water. Simmer for 30 minutes, then cool. Strain out blackberries, using a sieve to push out remaining juice while capturing seeds. Add honey or sugar and the whey or culture, and stir until dissolved. Pour juice into a bottle, tighten the lid and let sit for two to three days at room temperature. Keep refrigerated once desired effervescence is reached. Some of our research looked at the color compounds (anthocyanins and proanthocyanidins) found in blackberries. These compounds may help manage glucose levels in the blood, aiding in diabetes management. Blackberry PhytoacCves: Anthocyanins Proanthocyanidins Health Target Diabetes - 6 -
BEVERAGES Ginger Bug ª 1-2 fresh ginger roots ª ½ cup white sugar ª 2 cups filtered water * See FAQs Container: Quart jar Days to ferment: 5 Freshly grate 2-3 tbsp. of ginger root. Place the grated ginger in a quartsize glass jar and add an equal amount of white sugar (2-3 tbsp.). Using a wooden spoon, stir in 2 cups of filtered water and lightly cover with cheesecloth. For the next five days, stir the mixture at least once daily and add 1 tbsp. of freshly grated ginger root and 1 tbsp. of sugar each day. Once the ginger bug has fermented (5 days), it can be used to create fermented sodas or drinks. Use a ratio of ¼ cup ginger bug per quart of sweetened herbal mixtures (for ginger ale or root beer) or diluted fruit juice (for fruit-flavored sodas). To feed the ferment*, start the recipe over. Quinoa Rejuvelac ª ½ cup quinoa ª 4 cups water, separated Container: ½-gallon jar Days to ferment: 5 Soak quinoa in 1 cup water for eight hours. Pour off water and rinse two to three times. Add 3 cups of water to rinsed quinoa and let sit for two days. Gently stir twice a day for two more days until the quinoa has sprouted. Strain the liquid into a bottle, discarding quinoa. Refrigerate and drink. Quinoa leachate (water that the quinoa was soaked in) may be a way to keep the health benefits of quinoa s phytochemicals while preserving quinoa s macronutrients providing anti-diabetic therapeutic benefits. - 7 -
BEVERAGES Sweet Potato Fly ª 2 large sweet potatoes ª 1 gallon water ª 2 cups sugar ª ½ cup whey or starter culture* ª 2 lemons, zested and juiced ª 2 tsp. cinnamon ª 1 tsp. nutmeg ª ½ tsp. ginger * See FAQs Container: ½-gallon jar Days to ferment: 3-5 Grate the sweet potatoes. Add other ingredients, stir and cover. Allow to ferment for three to five days. Strain through a sieve and bottle the fermented liquid. Store in the refrigerator up to one month. Sweet potatoes possess the bioactive compounds carotenoids, anthocyanins, phenolic acids, flavonoids, and vitamin C. These phenolics are responsible for antioxidant and free radical scavenging, which reduces oxidative stress. Orange- fleshed sweet potatoes are the most commonly available varieces and contain the most carotenoids, but seeking out purple- and yellow- fleshed sweet potatoes will increase the diversity of phytonutrients and offer even more health benefit. - 8 -
SIDE DISHES Black Bean Hummus ª 1½ cups cooked and drained black beans ª ¼ cup lemon juice ª 2 garlic cloves, minced ª 2 tsp. sea salt ª ¼ cup whey or starter culture* ª 1 tsp. cumin ª 1 tsp. cayenne ª 4 tbsp. water * See FAQs Container: Quart jar Days to ferment: 3 Blend all ingredients in a food processor until a paste forms. Add water as needed for desired consistency. Transfer to a jar and tighten lid. Allow to sit at room temperature for three days. Serve with fresh vegetables or crackers. Store in refrigerator for up to one week. The polyphenols (antioxidant phytochemical that has the tendency to prevent or neutralize free radical damage) found in black beans were researched for their ability to reduce inflammatory markers associated with cardiovascular disease and cancer risks. Bubbly Berries ª 2 cups mixed berries ª 2 tbsp. honey ª ½ tsp. starter culture or whey* ª ¼ tsp. sea salt Container: Quart jar Days to ferment: 1-2 Mix together all ingredients. Make sure that berries are submerged under liquid. Use a weight* to keep them submerged if necessary. Cover with lid and let sit for one to two days. Move to refrigerator and enjoy within two months. Blueberries and blackberries have been researched for their phytoactive compounds: anthocyanins and proanthocyanidins. Research indicates that berries can reduce overall inflammatory markers affecting the nervous, immune and digestive system. - 9 -
SIDE DISHES Dilly Carrots ª 6 medium carrots, cut into sticks ª 1 tbsp. starter culture* ª 1 tbsp. sea salt ª 1 tsp. dried dill ª 3 garlic cloves ª Water * See FAQs Container: Quart jar Days to ferment: 4-7 Place all ingredients into a quart glass jar. Cover with water. Swirl gently and add a weight to submerge ingredients. Cover with cheesecloth and allow to ferment for 4 to 7 days at room temperature. Once flavor desired is reached, cover tightly and move to the refrigerator. Part of the research involved in the mapping of the carrot genome, looked at the role of beta-carotene and carotenoids in decreasing the risk of disease, particularly certain cancers and eye disease. Fermented Mashed Potatoes ª 4 cups cooked and peeled potatoes ª 2 cups plain yogurt or kefir ª 2 tbsp. rosemary ª 1 tbsp. sea salt Container: Glass bowl Days to ferment: 2 Mash cooked potatoes in a large bowl. Blend in yogurt, rosemary and sea salt. Cover with a piece of cheesecloth and secure a rubber band around the bowl. Let sit at room temperature for two days then refrigerate. Serve warm, but not hot. Our research suggests that the protease inhibitor in potato helps make one feel full longer, reducing food intake, which could be an effective strategy in weight loss and managing glucose intolerance, a special interest in diabetics. Purple potatoes offer the added benefit of additional phytonutrients. - 10 -
SIDE DISHES Mango Sauce ª 1 mango ª ½ cup sugar ª 1 cup filtered water ª ½ cup kefir or whey* ª 1 tsp. lemon zest * See FAQs Container: Quart jar Days to ferment: 3-5 Roughly chop the mangoes. Put the mangoes into a large container and cover with sugar. Stir with a wooden spoon and allow to sit at room temperature for about an hour, softening the mangoes and releasing juices. Pour water, kefir or whey, and lemon zest over mangoes. Stir vigorously, twice a day for 3-5 days. Cover with cheesecloth and allow to ferment. When the fruit has risen to the surface and there is bubbling, it is time to prepare the sauce. Strain the liquid, setting it aside for another ferment (this can be a starter culture)*. Transfer mango solids to blender and pulse to desired sauce consistency. Store in an airtight container in the refrigerator. Serve with oatmeal, on crepes or drizzled on yogurt. The results of our research showed mango s ability to change gut inflammation through modulation of the gut microbiota, under the circumstances of a high fat diet. Seaweed Sauerkraut ª 1 medium head of cabbage, thinly chopped or shredded ª ¼ cup dulse seaweed torn ª 2 tbsp. sea salt Container: 1-gallon jar Days to ferment: 30 Toss cabbage, salt and dulse seaweed together. Knead the cabbage till it is limp and has released its juice. Pack into a jar and use a weight to make sure the cabbage is covered by liquid that the cabbage released. Allow to sit at room temperature for at least one month. Refrigerate once preferred flavor is reached. Our research showed that brown seaweeds (kelps) have the potential to delay the absorption of digested carbohydrates. When incorporated into the diet, seaweed has the potential to reduce the impact of oxidative damage associated with obesity, diabetes, and cardiovascular disease. - 11 -
SIDE DISHES Spiced Winter Squash ª 1 winter squash ª 2 tbsp. sea salt ª 2 cinnamon sticks ª 10 whole cloves ª 2-inch knob ginger root Container: 1-gallon jar Days to ferment: 7 Peel the winter squash, reserving the peelings for the ferment. Cut squash in half and discard the seeds. Chop squash into one-inch cubes and place cubes in a one-gallon glass jar. Add peelings and remaining ingredients to jar and cover with water. Shake to mix thoroughly. Use a weight to ensure squash stays beneath water. Cover with cheesecloth and allow to ferment at room temperature for one week. Once fermented, move to the refrigerator. Spoon out to serve as a snack, as a salad topping or add into a rice pilaf dish. While many vegetables loose nutritional value after harvested from the plant, research is underway looking at how Vitamin A actually increases in winter squash during storage. Vitamin A plays a role in gene expression, vision, maintenance of skin, immune defenses, growth of bones, and the development of cells. - 12 -
SIDE DISHES Sundried Tomato & Walnut Cheese ª 2 cups raw walnuts ª ¼ cup whey or starter culture* ª 2 tbsp. lemon juice ª ½ ounce sun-dried tomatoes ª 1 tbsp. orange juice ª 1 tsp. sea salt * See FAQs Container: Quart jar Days to ferment: 1 Soak walnuts for at least 12 hours. Blend soaked walnuts, whey and lemon juice in a food processor until smooth. Cover with cheesecloth and let ferment at room temperature for 12 hours. Place the sun-dried tomatoes in 1 cup of water for approximately one hour to reconstitute. After walnut paste has fermented, use a food processor to blend walnut paste with drained sun-dried tomatoes, orange juice and sea salt. Serve immediately or store in the refrigerator for up to five days. Walnuts soaked overnight, on right Our research showed that walnut extract is able to kill a variety of different cancer cells. The research highlights that walnuts have multiple avenues in which they may slow the progression of cancer cells. - 13 -
Online Resources RESOURCES Fermentation, University of California Cooperative Extension http://ucanr.edu/sites/mfpoc/files/211931.pdf Want to Ferment Vegetables?, Clemson University Cooperative Extension http://www.clemson.edu/extension/food/canning/canning-tips/46fermenting-vegetables.html Preparing and Canning Fermented Foods and Pickled Vegetables, USDA http://nchfp.uga.edu/publications/usda/guide06_homecan_rev0715.pdf MicrobialFoods.org: Digesting the science of fermented foods http://microbialfoods.org Books The Art of Fermentation, Sandor Katz Mastering Fermentation, Mary Karlin Real Food Fermentation, Alex Lewin Fermented Vegetables, Kirsten K. Shockey and Christopher Shockey Wild Fermentation, Sandor Katz - 14 -