Fantastic Ferments

Lets be honest..... we all over indulge when we go on holiday, (even if just a little) and on top of the post holiday blues it can leave us feeling a little flat when we return back to reality.

After a fabulous week in France with the family I am certainly feeling a little sluggish and craving some fermented goodness to re-balance.

I was first introduced to ferments through my obsession with all things Sarah Wilson http://www.sarahwilson.com/ - the bestselling author and creator of the internationally acclaimed 'I Quit Sugar' programme which has since closed but you can still access all the amazing resources and research here https://iquitsugar.com/ My aprticular favourite is the Indian Kimchi recipe and if you like turmeric I would highly recommend it.

My curiosity grew and eventually I came across an American couple who have carved out their lives by growing and fermenting all manner of vegetables. It is through their recipes that I first fell in love with the Lemon-Dill Sauerkraut. They have an amazing collection of how to information and recipes if you want to explore further http://ferment.works/

If you are new to ferments the following recipe for

(Super Simple) Garlic, Lemon and Dill Sauerkraut, may just be the ticket. Even the kids love it in our house and it can be so versatile from pimping up soups and stews to jazzing up some simple cheese and seed crackers. I've also had quite a number of requests for the recipe so it must be good!

If you are sold on the idea of ferments whiz through to the recipe at the end. If you still need convincing.....

So what is fermentation?

The process of fermentation preserves raw vegetables using salt (or whey) and without heat so that they retain their vitamins,minerals and enzymes. Sounds great right? but here's the cool part - the process can actually even enhance them. In contrast to this pickling vegetables uses heat, sugar and vinegar and pretty much kills everything off. Being able to preserve your veges mean less food waste which is a huge plus in my book.

What are the benefits?

The extra nutrients that are enhanced with fermentation include B and C vitamins and unlocks Vitamin A and the much revered Vitamin K2 - a known cancer fighter. It also increase the bodies ability to absorb iron.

It aids digestion and helps to support the immune system by promoting the growth of healthy gut flora.

It does not need any chemical preservatives, reduces sugar content and BIG news - it helps you quit sugar by reducing any sugar cravings you have, This is because its not just our brain that drives our food cravings - there is gut bacteria that tries to get the body to eat the foods that THEY need to survive. Hence the bad bacteria makes you have those food cravings - sugary food and empty white carbohydrates. By eating ferments you boost your healthy bacteria to combat the sugar loving microbes (bacteria).

Are you sold yet? or maybe a little curious?

So what do I need to ferment?

Super fresh veges

A glass jar or two with lids - I actually use a really large coffee jar (1.5kg)

Salt - Himalayan is best as it doesn't contain any harmful mould - but any sea salt will do. NEVER use table salt - the iodine will kill off any bacteria.

Some spices to act as fungicides - peppercorns, dill, caraway, mustard, fennel.

Something to act a weight to keep the vegetables submerged

Can things go wrong?

Yes. With any fermentation process things can go wrong but remember -

"If it's in the brine, it's all fine"

Any small amount of scum can be scooped off at the end but to be honest this recipe and process has never failed me yet!

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Lemon, Dill and Garlic Sauerkraut Recipe

1 white cabbage (I have also used spring cabbage but use 2 and it is slightly mushy)

juice of 1 lemon

2-3 cloves minced garlic

1 tbsp dill

1 1/2 - 2 tsp unrefined sea salt

Save 1 large cabbage leaf for the end!

Grate (hand or food processor) the rest of the head of cabbage and place in a non metal bowl.

Add lemon juice, dill and 1 1/2 tsp salt to the cabbage and massage through until the cabbage begins to glisten and you have a small amount of liquid at the bottom of the bowl. If this part is not working leave the bowl on the side for 45 minutes and try massaging again after that. If you are still struggling to get an juice then add another 1/2 tsp of salt and massage again.

Mix in the garlic.

Use a non metal spoon to transfer into your clean jar (to be honest i just wash mine but some people like to do the sterilising thing!). Make sure you press down the cabbage every so often to get the liquid to the top. I use an old wooden cocktail mixer for this but a pestle would work or a wooden spoon.

When you reach the top press down until there is liquid at the top of the jar and all of the cabbage is submerged. Make sure there are a few cm's left at the top of the jar

Use a weight to weigh down the cabbage and make sure it stays submerged during the fermentation process. I use the large cabbage leaf from the start on top of my ferment then place a ziplock bag on top of that which I fill with water to keep things nice and mould free. Or another jar filled with water that fit inside the neck of the first jar.

Loosely place the lid on top and place on your kitchen side where you can keep an eye on it - away from direct sunlight - for nature to take it's course.

Depending on the temperature of your house will depend on how long this ferment takes. I always start checking after 4 days. NEVER use a metal spoon or fork as this can affect the ferment - wood or plastic is fine. Things to look for:

The cabbage should be slightly translucent - like it is cooked.

There should be a light sour smell.

The cabbage should be firm to soft but NOT slimy.

It should taste nicely sour and pickle-like but not like vinegar. It should also have a slight buttery aftertaste which is a sign of the fermentation process working.

Enjoy on its own or add it to your favourite dish - remember though as soon as you add heat you start to kill off any good bacteria!

I like mine added into a Lettuce soup or mixed through a salad as a funky salad dressing.

Please remember to share this blog if you liked the recipe!

Enjoy xx

Love Living your Life in Motion!