Fermented Vegetables

How to Make Sauerkraut

Ingredients §  1 medium head of cabbage §  One of the following: §  1 to 3 teaspoons salt §  1 to 3 teaspoons salt and 1/4 cup whey §  A starter culture such as Caldwell’s Cultured Vegetable Starter orBody Ecology Starter Culture and salt as indicated by the instructions for the specific culture you are working with Instructions 1.        Chop or shred the cabbage depending on the desired consistency of the final product. Sprinkle with salt. 2.        Work the cabbage with your hands, potato masher, or kraut pounder until there is plenty of liquid and the cabbage is a bit mushy. This portion of the process usually takes about 10 minutes. 3.        If using whey, add the whey and mix well. If using a starter culture, add the culture as specified by the instructions that came with the culture. 4.        Stuff the cabbage into the fermenting container, pressing the cabbage underneath the liquid. (If necessary, add a bit of water to ensure sufficient liquid). Ideally all the cabbage should be submerged under the liquid. 5.        Allow the sauerkraut to culture for 3 to 10 days at room temperature. A longer fermentation period can be used if desired. Please note: if using a starter culture, be sure to allow the sauerkraut to culture for the specified number of days indicated by the instructions that came with the culture to ensure full bacteria development. 6.        Once the sauerkraut is finished, move to a new storage container if desired. Store the sauerkraut in the refrigerator or in a root cellar after the culturing process. Many people find that aging the sauerkraut in the refrigerator or root cellar for 4 to 6 weeks improves the flavor. Makes approximately one quart. Variation: Prior to culturing, mix 1 part shredded carrots, apple, or other vegetable to 5 parts cabbage for a more complex flavor. Add caraway seeds if desired. Naturally Fermented Carrot Sticks Ingredients §  2 to 3 pounds carrots, cut into sticks §  Water §  One of the following: §  1 tablespoon salt §  2 to 3 teaspoons salt and 1/4 cup whey §  A starter culture such as Caldwell’s Cultured Vegetable Starter or Body Ecology Starter Culture and salt as indicated by the instructions for the specific culture you are working with Instructions 1.    If using just salt or salt and whey, dissolve the salt in water and then add the whey. If using a starter culture, prepare the liquid according the package instructions. 2.   Place the  1.    carrot sticks in the jar and pour the liquid over the carrots. Ideally the carrots should be submerged under the liquid. Ferment for two weeks or longer at room temperature. Once the fermentation period is complete, the carrots can be removed to a storage container if desired. Store cultured carrots in the refrigerator or root cellar. Makes approximately 2 quarts. Naturally Fermented Salsa Ingredients §  1 medium onion, diced §  2 large tomatoes, diced §  1 medium green pepper, diced §  1 or 2 jalepeños, diced §  Clove of garlic, minced §  Handful of fresh cilantro §  Lemon and lime juice to taste §  One of the following: §  2 teaspoons salt §  1 to 2 teaspoons salt and 1/4 cup whey §  1 to 2 teaspoons salt and 1/4 cup water kefir §  A starter culture such as Caldwell’s Cultured Vegetable Starter or Body Ecology Starter Culture and salt as indicated by the instructions for the specific culture you are working with Instructions 10.     If using a starter culture, prepare the culture according the package instructions. 11.     Mix all the ingredients together including the salt, whey, or starter culture.  12.     Place the salsa in a fermentation container pressing down to release some liquid. Ideally the vegetables should be submerged under the liquid. (Add a bit of extra water if needed.) 13.     Ferment for 2+ days at room temperature. Once the fermentation period is complete, the salsa can be removed to a storage container if desired. Store salsa in the refrigerator or root cellar. Makes approximately 1 quart