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Cultured VegetablesCultured vegetables are available commercially at most natural foods stores. I do occasionally purchase lacto-fermented pickles, sauerkraut, or kimchee, but I find many of the store-bought varieties to be a bit pricey and prefer to make them myself. I suggest you do the same. It is fun and easy. Many vegetables can be cultured with great success. Organic varieties are best. Possibilities include: Cabbage- green, red, or napa- shred finely
I prefer to use cabbage as a base, and then add smaller amounts of whatever veggies I have on hand. Of course ifyou are looking to make sauerkraut, then you would just use cabbage and you would add caraway seeds (1 Tb. of seeds and 1 cabbage will make approximately 1 quart of sauerkraut). Directions:Clean all vegetables well and then chop as small as you have the patience for (or use a food processor for this part). Mix vegetables in a bowl. Begin to pack the vegetable mix tightly into glass jar(s). When the jars are full with about 1 -2 inches room at the top, use the handle of a wooden spoon to pound the mixture down and then add some more. Always leave 1-2 inches at the top of the jar so the fermented veggies have room to expand. I use 1 quart size mason jars, but you may use larger jars if you have them. Then you need to add liquid. The best is a combination of whey, Himalayan salt or sea salt, and water.The basic brine recipe is 4 Tbsp. whey plus 1 Tbsp. salt plus filtered water to fill a 1 quart jar. Shake the whey and sea salt together and pour over the veggies, then add water to the top leaving the 1-2 inches for expansion. Cap tightly and leave at room temp for 2 days, then move to the refrigerator for storage. These keep very well and it is helpful to eat approximately � cup of the vegetables with meals containing proteins and carbohydrates. You can eat them alone as a condiment, or add them to salads, sprouted tortilla wraps, scrambled eggs, etc. Cultured veggies keep so well that it is great to always have them on hand in the fridge. That way, if you end up one night stuck with no fresh veggies to eat, you will have your cultured vegetable stash to fall back on. |
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