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

Salad Dressing

Ingredients

• 1 cup extra virgin olive oil
• 1/4 cup balsamic vinegar
• 1 garlic clove, finely minced
• 1 tsp dijon mustard
• 1 tsp raw honey
• 1 Tbs lemon juice
• 1 tsp sea salt
• 1/2 tsp freshly ground black pepper
• 1 tsp dried herbs of choice (basil, thyme, chives, rosemary, oregano, tarragon)

Instructions

1. Whisk (or put in blender) balsamic vinegar, dijon mustard, minced garlic, raw honey and lemon juice until blended.
2. Gradually add olive oil while whisking (or blending).
3. Mix salt, pepper and dried herbs in to taste.
4. Store in the refrigerator.

Paleo Pizza

Ingredients

• 1 cup almond flour
• 3 Tbs almond butter
• 2 eggs, beaten
• 1/2 tsp sea salt
• 3 tsp olive oil, divided
• 1/2 cup yellow onion, diced
• 4 mushrooms, sliced
• 1 large Italian sausage, cut in 1/2" slices
• 2 cloves garlic, minced
• 1 red pepper, diced
• 1/2 cup marinara or tomato sauce, with no sugar added
• 1/2 tsp dried oregano
• 1/2 tsp fennel seed
• 1/2 cup cherry or grape tomatoes, sliced in half

Instructions

1. Preheat the oven to 350℉.
2. Mix almond flour, almond butter, eggs and sea salt in a small bowl.
3. Cover a baking sheet with 2 tsp olive oil, then spread the mixture over it, making a 1/4" thick crust. Bake for 10 minutes.
4. Meanwhile, add the remaining olive oil, onions, mushrooms, and sliced sausage to a large skillet over medium-high heat until the sausage is browned and the onions are slightly translucent. Remove from skillet and set aside.
5. Add garlic and red pepper to the skillet. Sauté the vegetables for a few minutes, or until slightly tender. Note: do not cook the vegetables entirely in the skillet or they will be too soft when cooked on the pizza.
6. Remove the crust from the oven and cover with marinara sauce. Add the sausage and sautéed vegetables. Sprinkle with oregano and fennel seed, then bake for 20-30 minutes.
7. Remove from oven when fully cooked and top with sliced tomatoes.
8. Carefully lift the slices out of the pan as the dough will still be soft.

Turkey Burger

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  • Ingredients:
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  •  cup cilantro, chopped
  • 1/4 cup red onion, finely chopped
  • 2 tsp garlic, minced
  • 1 tsp sea salt
  • 1/4 tsp freshly ground black pepper

  Instructions:

  1. Prepare the grill, or turn the broiler on low.
  2. Combine all ingredients in a bowl and use a fork to mix well.
  3. Divide into 4 portions and shape into patties.
  4. Grill or broil until cooked to desired temperature.
  5. Serve with a side dish such as guacamole

Coconut Chicken

Ingredients

• 1 lb boneless, skinless chicken breasts
• 1/4 cup almond flour
• 1/4 cup unsweetened shredded coconut
• 1/8 tsp sea salt
• 1 egg
• 2 Tbs coconut oil

Instructions

1. Mix almond flour, shredded coconut and sea salt together in a bowl.
2. Beat egg in separate bowl.
3. Dip chicken breast in egg and roll in dry mixture.
4. Heat a frying pan over medium heat and add coconut oil when hot.
5. Pan fry chicken until fully cooked. If the crust starts to brown and your chicken isn't fully cooked yet (this will depend on the size of the chicken breast), take it out of the pan and place it in the oven on a baking sheet at 350F for 5-10 minutes covered with foil.

Berries and Coconut MIlk

Ingredients

• 1 cup organic berries
• 1/4 cup whole fat canned coconut milk (preferably the cream at the top of the can)
• 1/2 of a fresh lime

Instructions

1. Divide berries between two small bowls.
2. Add coconut milk, and sprinkle with lime juice.

Egg Drop Soup

Ingredients

• 1 medium yellow onion, diced
• 2 celery stalks, diced  (optional)
• 1 Tbs coconut oil
• 8 cups of chicken broth (or well-salted water)
• 1/4 tsp fresh ginger root, grated
• 1 tsp coconut aminos
• 1/4 tsp sesame oil
• sea salt to taste (optional)
• 3 Tbs arrowroot powder + 3 Tbs water
• 6 eggs

Instructions

1. Melt coconut oil in a large pot over medium heat.
2. Add onions and  celery, and saute (stirring occasionally) until translucent (about 15 minutes). Stir in broth.
3. Add ginger, coconut aminos, and sesame oil. Bring to a boil. Add sea salt to taste if desired.
4. Mix arrowroot powder with water until smooth. Pour into soup and continue to cook until thickened (about 10 minutes).
5. Meanwhile, whisk eggs together. After soup has thickened, pour eggs intermittently into soup. For beautiful, ribbony eggs be sure to do this step after   soup is already thickened. Serve hot.