Posts Tagged ‘raw fermented vegetables’

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RAW FERMENTED VEGETABLES IN CROCK POT

September 24, 2012

Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

Many ready-made foods are actually dead easy to make, and once one makes them, apart from a few exceptions, one usually never goes back to the store-bought versions. Fermented vegetables is one of such foods for me. It is ridiculously easy to make, taste way better than any store-bought jar, and last but not least, home-made means I can make it just how I like : choice of vegetables, slices one time, cubes or julienne the other, the  thickness of the slices, spices, …

You do not need a fermenting crock pot to make your own fermented vegetables, a home-made system works just as well, as discussed in this recipe for  homemade raw fermented vegetables / sauerkraut / kimchi.

But we literally always have a batch of vegetables fermenting, as we aim to eat fermented vegetables everyday for the probiotics. I decided to buy a purpose-built crock pot because it is a bit tidier than my previous technique. It is also more stable, it can even be considered decorative, and it means I have access to my large bowl to prepare big batches of kale chips

The process is exactly the same whether using a crock pot or not.

1. All your equipment should be perfectly clean, sterile, if possible. So start by washing your vegetables and washing your crock pot with boiling water. You don’t really need to use any soap, but you can rinse it with vinegar. Air dry.

2. Prepare the vegetables. I used a mandolin to make super thin strands of cabbage and carrot and leek slices. You can cut the vegetables using a knife, or use a food processor. If you use a mandolin, be very careful not to cut your fingers, as those babies have super sharp blades.

Prepare the cabbage first :

Add 1 tablespoon crystal or sea salt to the cabbage, and thoroughly massage the salt in.

Prepare the other vegetables :

By now, the cabbage will have softened and released some liquid. Add the other vegetables to the cabbage :

Put the vegetables into the crock pot, along with 1 litre of fresh pure water (spring water or flitered water). Using your fist, push the vegetables down. Cover them with the whole cabbage leaf you kept aside, and weigh them down with the stones :

Cover your crock pot :

Leave your crock in a warm room (like a kitchen). It will take a few days for the vegetables to ferment, 3 to 5. From day 2, the vegetables should start releasing some gas, and smelling ‘fermented’. Check on them and taste them daily.

Stop the fermenting process when you like it by transferring the vegetables to glass jars and putting them in the fridge. For crunchier vegetables, ferment then about 3 days. The longer they ferment, the stronger the taste and the softer the vegetables.

But again, remember, you do not need a crock pot to make your own home-made fermented vegetables / sauerkraut / kimchi.

To your good health

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :

© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/

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RAW OPTIMUM NUTRITION SALAD RECIPE

September 23, 2012

Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

I do enjoy Gourmet raw dishes, but nothing beats salads for everyday nutrition. This one is highly nutritious, yet exciting and bursting with flavour and interesting textures !

For 2 hungry people :

2 small baby gem lettuces (or your favourite salad, 2 if you are using small ones), washed, dried and torn into bite-size pieces

1 cup home-made or store-bought fermented vegetables (Home-made fermented vegetables recipe)

1 ripe avocado, diced

1 big handful green mung bean sprouts (or any sprouts you have at hand)

about 12 ripe cherry tomatoes, sliced in half (just leave out if you don’t do tomatoes, or replace with red bell peppers)

about 12 plain black olives (the green ones are unripe)

2 tbsp cold pressed walnut oil

2 tbsp walnuts, broken into small pieces

2 tbsp soy lecithin* (soy lecithin is not raw)

2 tbsp buckwheaties (sprouted, then dehydrated shelled buckwheat groats)

2 tbsp shelled hemp seeds

2 tbsp raw cacao nibs

1 tbsp dried cranberries or goji berries

1 tbsp baobab fruit powder (Vitamin C loaded superfood)

about 10g nori sprinkles

1/4 tsp red chili flakes

Mix. Enjoy 🙂

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :

© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/

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EASY RAW NORI ROLLS

August 27, 2012

Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

This makes a super easy, very nutritious and satisfying lunch (or snack, or dinner) on a rainy day.

For 8 rolls :

4 nori sheets

1 avocado

1 big handfull runner beans (string beans)

1/2 red pepper

1/2 yellow pepper

1/2 cucumber

1 small red onion

4 tbsp of homemade fermented vegetables

1 big handfull of alfalfa or clover sprouts (optional)

For the raw ‘thousand island’ dressing :

1 small handfull cashew nuts

1 tomato (I used a black Kumato)

1 tbsp olive oil

2 tbsp apple cider vinegar

1 tbsp lecithin granules (emulsifier, optional)

1/2 tsp honey

enough water to blend to a thick mayonnaise-like consistency

Make the raw ‘thousand island’ dressing by blending all ingretients in a high speed blender, adding the water gradually.

Cut the nori sheets in half.

De-stone the avocado and cut the flesh into slices. Slice the runner beans lenghtwise to get thin strips. Cut the peppers and the cucumber into similar julienne-like strips. Slice the red onion.

Take one half nori sheet and arrange about 1/8 of the vegetables onto it. Add about 1 tablespoon of dressing, then the sprouts, and roll the nori sheet into a tight roll.

Ta da … Enjoy

What is your favourite nori wrap recipe ?

Stay Well and Happy

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :

© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/

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Super Easy Homemade RAW FERMENTED VEGETABLES / SAUERKRAUT / KIMCHI

August 26, 2012

Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

   

As promised in the 5-minutes salad post, this is how I make my raw fermented vegetables, also known as sauerkraut or kimchi. Some recipes advice using probiotic powders or other starter cultures, which will of course influence the taste and the probiotic contents of the finished product, but I like this super easy recipe, using no starter at all. Using a fermentation crock pot also makes the whole process nice and tidy, but you don’t even need one.

It is as easy as 1-2-3, really :

1 white cabbage

about 500g carrots

2 leeks

about 1 tablespoon salt

enough water to cover the vegetables

1. Wash and prepare the vegetable. Keep the outer leaves of the cabbage and slice by hand or using a mandolin or a food processor. Peel the carrots and either slice them in full or half moons, or if you prefer, into thick julienne. Cut the leeks lengthwise, and then cut segments the size of a little finger.

2. Mix the vegetables together in a large bowl, add the salt and enough water to cover them. At this stage, cover the vegetables with the whole cabbage leaves and press down following your fermentation crock pot’s instructions, or press down using a plate and a weight, as shown on the picture. I use weights, but a big mason jar filled with water is perfect too. You want as little vegetables floating around as possible, ideally none.

3. Cover with a cloth, if using a home-made system. Store in a warm place and wait.

That’s it. I keep it on the kitchen counter, and from the second day, I can literally hear it fermenting : little blub blubs as bubbles are released to the surface. Mine is usually ready in 3 to 4 days, but the time it will take depends on the temperature of the room, the vegetable used, and of course, your personal taste. The longer you allow the vegetables to ferment, the more sour they will taste and the softer they will be. From the second day on, just go ahead and do your taste testing. When it tastes as you like it, transfer the kimchi into jars and store in the refrigerator to stop the fermentation.

One can get really creative with homemade fermented vegetables : use purple cabbage for a pink sauerkraut, use different vegetables, play with spices, … variations are endless !

What is your favourite fermented vegetables recipe ?

Keep Smiling

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :

© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/

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