Fermented food for life

Tag: fermented

Cultured Vegan Mole Sauce. (Not authentic, but keto hacked, paleo and tasty)

Cultured Vegan Mole Sauce. (Not authentic, but keto hacked, paleo and tasty)

I was rummaging through my pantry a couple weeks back and found an unfinished but open bag of cacao nibs. Sadly they had over-fermented and had the distinct aftertaste of sourdough starter. I do not like to throw things out unless they are actually “off” […]

Cultured Tomato Sauce (Probiotic Ketchup)

Cultured Tomato Sauce (Probiotic Ketchup)

This is a recipe I came up with when we were living in N. Ireland for a stint. I’ve called this tomato sauce because it reminds me most of the lovely Australian Tomato sauce I’ve had on trips to my husband’s homeland.  We have one […]

Probiotic Granola. Really.

Probiotic Granola. Really.

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For this day of remembrance and rest I am using one of my many recipes I haven’t gotten around to posting.  It is appropriate… a bit if mixing in the morning and leave it out all day and dry it overnight.  Tasty.  Nutritious.  It feels odd to say Happy Memorial Day for a day to remember all those who died.  But it is cause for celebration because those who died certainly deserve to be celebrated.  So today is a day to be present with family.  To remember our own who have served and died.  Thank you.

For the recipe: lately I have taken to soaking and drying nuts, fermenting seeds and generally working on making everything in my pantry a little less inflammatory. I was reading Nourishing Traditions and was captured again by the idea of fermenting small seeds before eating them. Hempseed, Flax and Chia especially are a difficult one because they’re too small to soak and dry. My husband loves granola so I decided to veer a little from her 5 grain porridge recipe and try some more palatable grains (to hubs and kidlets), seeds and pseudo grains.

This one is a basic recipe for using Oats and Quinoa as the base. I regularly do a grain free version but I’ll save it for another post.  Much of the sugars are consumed by the live cultures during the fermenting stage.  I always feel a bit skeptical about this but I do notice that I don’t have quite the inflammatory reaction as I do when consuming say, maple syrup straight up.  Science supports that it is eaten up as well so I guess it involves a bit of faith to believe it!

Ingredients:

For Pre-Ferment:
  • 1 cup jumbo whole or steel cut oats (I like To use Bob’s Red Mill Golden Spurtle)
  • 1 cup quinoa, lightly toasted
  • 1/4-1/2 cup maple syrup (depending on how sweet you like it and if you are using it as cereal or cutting it into bars.
  • 1-2 Tbsp blackstrap molasses (optional)
  • 1 cup culturing liquid (I have used ginger beer, milk kefir and coconut kefir with varying but equally nice results.) Water kefir, kombucha and whey will work as well.
  • 1-2 Tbsp cinnamon
  • 1 tsp pink or kosher salt
  • 1/4 -1/2 cup any seeds or nuts you like (optional)
  • Dried fruit like unsulphered goji berries, raisins, blueberries or cranberries
  • For Post Ferment:
  • 1/2 cup coconut oil (melted) or avocado oil
  • 5-10 Stevia or monk fruit drops to taste (optional)
  • Diced fruit: apple, pear etc (optional)

Method:

  1. Toast quinoa in a baking sheet at 250°F for 10 minutes
  2. Combine oats, quinoa, seeds and fruit in a large bowl
  3. Add fermenting liquid, maple syrup, blackstrap, salt and cinnamon or other spices.
  4. Stir several times in the first 1-2 hours to keep it from clumping.
  5. Leave covered for 12 hours or overnight. If you are using chia seeds you may need to add more fermenting liquid or water.
  6. In the morning, add three coconut oil and any back sweetener you like. I use monk and stevia. Much of the sugars will have been consumed by the culture but it will still be sweet. Raw honey is also a good choice here.
  7. Lay out on a large parchment in a perforated baking sheet (you can use a normal baking sheet but it will take mug longer to dry). I use the fryer basket for my Breville Air Oven.
  8. If you want it for bars you will need to pre-cut it now. Or a few hours into drying or it will get too crispy and crumble.
  9. Dehydrate at 150°F for 8-12 hours. If it doesn’t breathe as in a standard baking sheet it can take up to 24 hours and you’ll need to break it up and flip or “toss” it.

Store in an airtight container for up to 2 weeks. I like to use a dehydrator to keep the probiotics alive. But if you don’t care about that you can just bake it in the oven at low temperature of 170°F for about 8 hours.

Fermented Parsnips with Lemon, Ginger & Peppercorns (vegan, paleo, keto)

Fermented Parsnips with Lemon, Ginger & Peppercorns (vegan, paleo, keto)

You can do this with 2 quart masons or a 2 Liter swing top and some fermenting lids and weights. I have taken to pouring a bit of avocado or olive oil on top of my vegetables to help keep out the bacteria. The flavor […]

Cultured Fennel, Avocado & Roasted Brussels Salad: Two Ways (paleo, keto, vegan)

Cultured Fennel, Avocado & Roasted Brussels Salad: Two Ways (paleo, keto, vegan)

I came up with this recipe in an attempt to veer from my standard potluck fare of chips and salsa. I took it to my first potluck at our new church. I got a bit of the mick taken out of me by our pastor […]

Apple, Ginger, Lemon & Fennel Cultured Salad (vegan, paleo, keto)

Apple, Ginger, Lemon & Fennel Cultured Salad (vegan, paleo, keto)

Who loves fennel?! I do (obviously) and so does my husband and a handful of other folks I’ve met but for the most part when I explain that the key vegetable that goes into one of my favorite salads is a licorice tasting bulb I sometimes get funny looks. One must taste to believe. This is a very light & summery fennel recipe and complements both fresh and roasted dishes.

Ingredients:

  • 3 fennel bulbs (with stalks) rinsed, bulbs quartered and cut into chunks, stalks chopped in 1/2′ – 1″ sections or sliced in a food processor
  • 2 apples, diced or finely sliced
  • 1-2″ piece of pureed or shredded ginger, according to taste
  • 1/4 cup fermented onion juice from a previous batch (optional)
  • 1 lemon, sliced
  • 3% salt (I ended up using 3 3/4 Tbsp kosher salt)
  • avocado oil for the top
  • Fermenting weight or small jar, sanitized
  • 68oz mason or big pickle jar

Method:

  • Wash all vegetables and sanitize jar, fermenting weight and lid in the oven at 175 degrees for 5 minutes.
  • Wash hands and prepare vegetables. With this type of ferment I like to toss them together in a large bowl before I stuff them into the jar. Weigh the empty jar if you are adding salt by percentage. Note the weight. Add non-chlorinated water or fermenting liquid if needed.
  • Calculate salt percentage by weight and add to the jar.
  • Cover with avocado oil to keep the bacteria out.
  • Set in the fermenting weight, close the lid and leave to ferment for 2 weeks or longer.

I very much enjoy these slightly odd tasting vegetables, especially after fermentation. Culturing always bends the flavors a bit and brings out a unique bite that is wondrously void of bitterness. Not that fennel is really bitter but I find that it comes out almost smoother in flavor. The finished cultured liquid is fantastic in place of vinegar in dressings as well. I hope you enjoy this one!

Fermented Roasted Tomato Salsa (vegan, paleo, keto)

Fermented Roasted Tomato Salsa (vegan, paleo, keto)

I love fresh salsa… and all the more when it is both smoky and fermented. This is achieved by first blackening the tomatoes with the onions, jalapenos and garlic and then blending it together with the rest of the ingredients. It’s relatively quick to make […]

Pickled Spicy Carrots for Cinco De Mayo (Vegan, Paleo, Keto)

Pickled Spicy Carrots for Cinco De Mayo (Vegan, Paleo, Keto)

Cinco De Mayo is nearly upon us and what better to prepare than to ferment a batch of cultured spicy carrots! These are a great side to any Mexican meal… or any meal in my opinion! I’ll be quick with this one as it really […]

Cultured Yellow Squash Hummus (vegan, paleo, keto)

Cultured Yellow Squash Hummus (vegan, paleo, keto)

Fermented Yellow Squash Hummus

I love hummus.  I know that’s a strong word but it really is one of my favorite foods.  Lately though I have been dealing with some inflammation issues and have gone a mostly plant based keto to help manage it.  I’ve tried making keto hummus before but wasn’t particularly impressed with the recipes or results.  For this, I chose yellow summer squash.  I diced it and dry roasted it in a cast iron pan at 350°F for an hour.

I leave out the chili flakes when making this for kids, but it is awesome with.  I used cultured onion juice for fermenting this hummus. The flavor is smooth, full of that mediterranean tahini taste and roasted notes and has a nice depth to it.

Enjoy!

Photo above: 24 hours into fermentation.  It’s alive!

Ingredients:

Method:

Wash, remove the tops and halve the yellow squash lengthwise and then cut into 1″ sections. Dry roast at 350°F for 1 hour. Put all ingredients in a food processor (hold out the olive oil) and process until smooth.

If serving immediately, leave out the fermenting liquid.  Spoon into a bowl and stir in 2 Tbsp extra virgin olive oil, then drizzle a bit more on the top. Serve with crudite platter or chips.

If fermenting, hold out the olive oil until the very end. Transfer hummus to a 2 litre clip top jar, cover with the olive oil and clamp closed.  Slowly rotate the jar until the olive oil seals the entire empty surface.  Leave to ferment for 2-3 days depending on your preference.  It will be cultured after 24 hours but you will have a stronger bite and more gut healthy bacteria after 2 or 3 days.  It is an acquired taste so if you’re new start with 1-2 days.  Once finished, stir the olive oil in and store in a 1 liter glass jar in the fridge.

Pro Tip: Make sure your jar is at minimum 1 1/2 times the capacity of your culture.  Double is best.  If your jar is too small it will grow right out of the jar and all over your kitchen counter.

Yellow Squash Hummus, day 1.
Fermented Fennel, A Simple Adaptation (vegan, paleo, keto)

Fermented Fennel, A Simple Adaptation (vegan, paleo, keto)

I have been fiddling around a lot with baked goods of late, to the chagrin of my insides, I think. I have had a few Fennel recipes in the works but this week I am posting an adaptation of Sorella‘s Fermented Fennel, which is featured […]