FERMENTED FOODS for health
Fermentation is one of the oldest techniques for preserving food. Try it yourself with backyard crops.
Fermented foods are hot right now. They support gut health, they’re packed full of nutrients and they help fight disease. That‘s because they‘re packed with good bacteria which help the stomach digest food and starve out the bad bacteria that makes us sick. To get good bacteria in our bodies we need to eat food that has good bacteria in it, like raw and fermented foods. We can easily make our own fermented foods, like yoghurt, sauerkraut, kefir, kimchi and kombucha.
You can also make a fermented apricot butter. Ingredients:
• 2 cups unsulphured dried apricots (dry your own homegrown apricots in a food dehydrator) • 1 cup raisins • 1½ cups water
• 4 tablespoons whey (save the whey when making herb cheese
– see recipe p29) • 2 teaspoons salt
Place the dried apricots and raisins in a large jar. Combine the water, whey and salt in a bowl, then pour over the apricots and raisins. Press the fruit down with a spoon so the liquid rises to the top. Screw on the lid and leave at room temperature for 2 days. Transfer to a food mixer and blend until smooth. Place apricot butter in small jars suitable for gifts. The apricot butter will keep for up to 6 months in the fridge.
To make a fermented salsa, you need: • 1 onion, chopped
• 1 green capsicum, chopped • 1 tomato, chopped • handful coriander leaves, chopped • 200g tomato paste • juice 1 lime • 4 tablespoons whey • 2 teaspoons salt • dash cayenne pepper
Place onion, capsicum, tomato and coriander in a bowl and mix with tomato paste, lime juice, whey, salt and pepper. Put salsa in a jar, press down so there is 3cm space at the top. Leave at room temperature for 2 days. The fermented salsa will keep for up to 4 months in the fridge.