We have friends who would like to ferment vegetables for the probiotics
and have been daunted by the prospect. So when we made a jar last week,
I took some photos.
When we first decided to give it a try, we googled and read books, and jut got confused. Then we were n Fundies in Lismore looking for special containers and additives and the guy there said "all you need is a large glass jar and a smaller to put water in that fits in it to hold the veggies down." jar about $3.50-$5 at discount shops. A friend recommended an airlock available at brewing suppliers.
This time we made one jar and used a smaller glass to hold veggies down.
Use organic vegetables if possible for the healthiest product. We
usually make one or two jars as they are stored in the refrigerator
after fermentation. This took approx 30 minutes, finished at 3pm and
veggies were fermenting next morning.
1. Preparation and ingredients for one jar.
Approx 1/3 cabbage
Cup cauliflower florets
1/3 capsicum
2 apples
1 red onion
5cm ginger
2 teaspoons Himalayan salt
2. Save two outer cabbage leaves per jar
+(2).jpg)
3. Roughly cut vegetables
+(640x480).jpg)
4. If using cauliflower, cut florets rather than processing
5. After processing, knead veggies to release liquid (sorry I didn't get a pic). Stale veggies do not produce juice.
+(640x480).jpg)
6. Move veggies into jar
7. Cut saved cabbage leaves, two per jar, then halve.
+(2).jpg)
8. Criss-cross leaves across top of veggies to hold down, then put weight in. If too much juice (as shown here) discard some. Put lid on.
9. Leave on counter.
Veggies fermenting next morning. See a ring of tiny bubbles around top, and larger bubbles moving upwards.
Fermentation takes 3-7 days then refrigerate. We have made 8+ batches and all fermented and refrigerated after 4-5 days. To serve strain liquid off.
Store in refrigerator in capped glass jar.
A tasty and healthy addition to salads and snacks.
Please seek advice if you have any doubts or questions.
Summary about fermentation by recognised expert Sandor Katz.
"Kale is powerful stuff. Packed with vitamins and minerals such as vitamin K, A, C, manganese and fiber. This leafy green is a must in your diet with its anticancer and anti-inflammatory properties, kale also helps you maintain a healthy cardiovascular system, Kale contains two powerful antioxidants making it good at fighting off free radicals. Kale aids phase 1 and 2 of the detox process. Be sure to include kale in your diet to help you feel and look great.
More here
Here is a recipe on FB from Food Babe who said kale changed her life
When we first decided to give it a try, we googled and read books, and jut got confused. Then we were n Fundies in Lismore looking for special containers and additives and the guy there said "all you need is a large glass jar and a smaller to put water in that fits in it to hold the veggies down." jar about $3.50-$5 at discount shops. A friend recommended an airlock available at brewing suppliers.
This time we made one jar and used a smaller glass to hold veggies down.
1. Preparation and ingredients for one jar.
Cup cauliflower florets
1/3 capsicum
2 apples
1 red onion
5cm ginger
2 teaspoons Himalayan salt
2. Save two outer cabbage leaves per jar
3. Roughly cut vegetables
4. If using cauliflower, cut florets rather than processing
5. After processing, knead veggies to release liquid (sorry I didn't get a pic). Stale veggies do not produce juice.
6. Move veggies into jar
7. Cut saved cabbage leaves, two per jar, then halve.
8. Criss-cross leaves across top of veggies to hold down, then put weight in. If too much juice (as shown here) discard some. Put lid on.
9. Leave on counter.
Veggies fermenting next morning. See a ring of tiny bubbles around top, and larger bubbles moving upwards.
Fermentation takes 3-7 days then refrigerate. We have made 8+ batches and all fermented and refrigerated after 4-5 days. To serve strain liquid off.
Store in refrigerator in capped glass jar.
A tasty and healthy addition to salads and snacks.
Please seek advice if you have any doubts or questions.
Summary about fermentation by recognised expert Sandor Katz.
Kale
"Kale is powerful stuff. Packed with vitamins and minerals such as vitamin K, A, C, manganese and fiber. This leafy green is a must in your diet with its anticancer and anti-inflammatory properties, kale also helps you maintain a healthy cardiovascular system, Kale contains two powerful antioxidants making it good at fighting off free radicals. Kale aids phase 1 and 2 of the detox process. Be sure to include kale in your diet to help you feel and look great.
More here
Melt In Your Mouth Kale Salad
Prep timeTotal time
Author: Food Babe
Serves: 2
Ingredients
- 1 bunch of kale, stems removed, rinsed and patted dry
- ⅓ cup currants (or chopped raisins)
- juice of one lemon
- 1 tbsp of olive oil
- 1 tsp local honey
- ½ cup pine nuts toasted
- salt and pepper to taste
- 4 tbsp grated raw parmesan cheese
Instructions
- In a food processor, process kale into small chopped pieces
- To make dressing, stir lemon juice, olive oil, honey, salt and pepper together in a large bowl
- Add chopped kale, currants, pine nuts and parmesan to bowl with dressing
- Stir all ingredients together and serve
- (Optional – Save some pine nuts and/or parmesan cheese for top of salad before serving for presentation purposes)
Notes
**Choose all organic ingredients if possible**
