Humankind has not woven the web of life. We are but one thread within it. Whatever we do to the web, we do to ourselves. All things are bound together. All things connect.
—Chief Seattle
Gingered Daikon and Carrot Sticks
Pickled Lemon-Rosemary Cauliflower
Kombucha Sourdough Bread Starter
Cultured food essentially means fermented—the process of preserving and enriching food using beneficial bacteria.
All life has evolved in the presence of bacteria and depends on them for survival. In roots, bacteria fix minerals from the soil so plants can use them. In animals, they assist with digestion of food, protection from disease, and providing essential nutrients. Likewise, our daily diets should consist of foods containing beneficial bacteria.
Think of kimchi in Korea, sauerkraut in Germany, cucumber pickles in the Middle East, and pickled umeboshi plums in Japan.
For thousands and thousands of years people have been preserving food with the help of bacteria—called lacto-fermentation. When pickling vegetables, lactobacillus, a species of bacteria normally present on fresh food, is allowed to flourish. This enables food to break down and become more digestible while providing live enzymes and beneficial bacteria that help with the entire digestive process. This type of anaerobic fermentation uses a salt brine to inhibit harmful microbes as the beneficial species take over and multiply. These beneficial bacteria produce lactic acid as they eat up some of the starches and sugars in the food, lowering the pH, thus inhibiting harmful microorganisms from surviving.
We know now from reading “Digestive Health,” chapter 3 in this book, that the world we live in today causes harm to the beneficial bacteria in our guts. There are so many social and environmental actions against them—herbicides, antibiotics, chlorine in our water, and mercury in fish and in dental fillings—that we need to take extra care in maintaining our inner ecology. Having a healthy balance of bacteria in our intestines reduces food allergies and sensitivities, builds a strong immune system, and keeps inflammation in check. Eating cultured foods daily is one thing you can do to help maintain the health of your intestinal flora!
If you are new to making sauerkraut, this is one of the easiest recipes to begin with. The food processor does all the work for you—no pounding necessary! Serve a scoop of cultured vegetables with your breakfast, lunch, and dinner! The flavor is very tangy and delicious. Cultured vegetables are rich in beneficial lactobacilli bacteria and enzymes, are alkaline-forming, and are full of vitamins—especially vitamin C. Cultured vegetables help to reestablish a healthy inner ecosystem of gut bacteria, improve digestion, control cravings for sweets, and stimulate the liver.
1 medium head green or red cabbage (about 3 pounds), plus 2 small cabbage leaves reserved
2 medium beets, peeled and quartered
4 medium carrots, cut into large chunks
4 to 6 garlic cloves, peeled
freshly squeezed juice of 1 lemon
4 to 6 teaspoons sea salt
1 tablespoon dried dill
Set out two clean, widemouthed, 1-quart jars. Cut the cabbage, except for the 2 reserved cabbage leaves, into chunks and place some of it into a food processor fitted with the “s” blade. Process until finely ground, being careful not to overprocess, then transfer to a large bowl. Repeat until all the cabbage has been processed. Place the beets, carrots, and garlic into the food processor and process until finely ground; add to the bowl with the cabbage.
Add the lemon juice, salt, and dill to the bowl and mix all the ingredients together with a wooden spoon; let rest for about 10 minutes and then stir again.
Spoon the mixture into the two jars until about 1 inch from the top, pressing the vegetables down firmly as you fill them. Fold one of the reserved small cabbage leaves and place it into one jar of the vegetables so that the juices rise above it; repeat with the second jar. Screw the lids on tightly.
Place the jars into another container or baking dish to catch any leaking juices, then place in a spot in your house away from direct sunlight. After about day 2, or when you begin to see tiny bubbles form, slightly unscrew the lids once a day to let any trapped gases escape, and then screw them back down tightly. Let the vegetables ferment for 5 to 10 days.
You can eat them at this point, but it is even better to store the jars in a cool spot, such as a root cellar where the temperature remains around 55°F. You can also store them on one of the shelves on the door of your refrigerator. Then let them continue to ferment for 6 to 12 weeks.
Yield: 2 quarts
When you have too much kale growing in your garden and don’t know what to do with it… make sauerkraut! The word “sauerkraut” comes from the German words sauer (sour) and kraut (greens or plants). Serve a few scoops of this probiotic and enzyme-rich vegetable dish with any meal!
½ head green cabbage, shredded (about 1½ pounds total), plus 1 small cabbage leaf reserved
6 cups thinly sliced kale
6 garlic cloves, crushed
1 tablespoon sea salt
crushed red chili flakes
chopped green onions
grated carrots
Place all the ingredients, except for the reserved cabbage leaf, into a large bowl and pound with a wooden kraut pounder or other blunt object until the vegetables have softened and released their juices. This usually takes about 5 minutes of continuous pounding.
Scoop the vegetables and juices into a clean, widemouthed, 1-quart jar, pressing them down firmly with the kraut pounder as you add them. Fill to about 1 inch below the top of the jar. Fold the reserved small cabbage leaf and press it into the vegetables, making sure the juices rise above them. Screw the lid on tightly and place the jar into another container to catch any leaking juices. Place the container, undisturbed, in a spot in your house away from direct sunlight.
Let the kraut ferment for 5 to 10 days. Make sure to “burp” the jar every day once bubbles start forming, usually by day 2. You can do this by slightly unscrewing the lid to release the gases and then screwing it back down.
After fermentation it will be ready to eat, but it gets even better with age. If your house is cooler, you can continue to let it ferment for another 2 to 3 weeks. Then place the jar into the refrigerator or a cool place, such as a root cellar, where it will continue to ferment at a much slower rate. You can store your kraut this way for 6 to 8 months.
Yield: 1 quart
This recipe is a great way to preserve the summer abundance of garden zucchinis! Serve a scoop with grilled chicken and vegetables for a balanced summer meal.
1 small head cabbage, shredded, plus 1 small cabbage leaf reserved
2 medium zucchini, grated
1 tablespoon sea salt
½ cup chopped fresh dill
2 to 4 garlic cloves, crushed (optional)
Place all the ingredients, except for the reserved cabbage leaf, into a large bowl and pound with a wooden kraut pounder or another blunt object until the juices from the vegetables are released. This usually takes 5 minutes of continuous pounding.
Spoon into a clean, widemouthed, 1-quart jar, pressing down with the kraut pounder until the juices rise above the vegetables. Fold the small cabbage leaf and press it down into the juices; this helps hold the kraut underneath the brine. Make sure to leave about 1 inch of space from the top of the jar. Screw the lid on tightly.
Place the jar into another container or baking dish to catch any leaking juices, then place in a spot in your house away from direct sunlight. Let the kraut ferment for 5 to 10 days. After tiny bubbles begin to form, around day 2, you will need to “burp” the jar every day to let trapped gases escape. You can do this by slightly unscrewing the lid and then screwing it back down.
You can begin to serve the kraut after 5 to 10 days of fermentation, but it is even better to store the jar in a cool spot, such as a root cellar where the temperature remains at around 55°F. You can also store it on one of the shelves on the door of your refrigerator. Then let it continue to ferment for 6 to 12 weeks.
Yield: 1 quart
Sea vegetables are one of the richest sources of iodine—a mineral needed for proper thyroid function. We keep a container of dulse flakes and a container of kelp granules on our dining room table to add to our meals. Having a jar of this sea vegetable kraut in the fridge is also handy! Serve a few spoonfuls with any meal, but it is especially delicious when serving with an Asian-inspired meal.
1 medium head green cabbage, shredded, plus 1 small cabbage leaf reserved
1 tablespoon sea salt
1 bunch green onions, chopped
¼ cup arame, soaked in warm water for 15 minutes
1 tablespoon dulse flakes
one 3-inch piece fresh ginger, grated
Place the shredded cabbage (reserve the cabbage leaf) and sea salt into a large bowl and pound with a wooden kraut pounder or other blunt object until the cabbage has softened and released its juices. This usually takes about 5 minutes of continuous pounding. Then add the green onions, soaked and drained arame, dulse flakes, and ginger, mix together with the cabbage, and pound again for another minute.
Scoop the vegetables and juices into a clean, widemouthed, 1-quart jar, pressing them down firmly as you add them. Fill to about 1 inch below the top of the jar. Fold the reserved small cabbage leaf and press it into the vegetables, making sure the juices rise above them. Screw the lid on tightly and place the jar into another container to catch any leaking juices. Place the container, undisturbed, in a spot in your house away from direct sunlight.
Let the kraut ferment for 5 to 10 days. Make sure to “burp” the jar every day once bubbles start forming, usually by day 2. You can do this by slightly unscrewing the lid to release the gases and then screwing it back down.
After fermentation it will be ready to eat, but it gets even better with age. If your house is cooler, you can continue to let it ferment for another 2 to 3 weeks. Then place the jar into the refrigerator where it will continue to ferment at a much slower rate. You can store your kraut this way for 6 to 8 months.
Yield: 1 quart
Curtido is a South American vegetable dish traditionally made with vinegar. I’ve altered it to use lacto-fermentation instead. Serve it with meat, fish, or beans to aid in the digestion of these foods. Though not traditional, I prefer to add crushed red chili flakes for a spicy flare.
1 small head cabbage, shredded (about 1½ pounds)
2 to 3 large carrots, grated
1 small onion, thinly sliced
2 tablespoons freshly squeezed lime juice
1 tablespoon dried oregano or ¼ cup chopped fresh
1 to 2 teaspoons crushed red chili flakes (optional)
1 tablespoon sea salt
Place all the ingredients into a large bowl and pound with a wooden kraut pounder or another blunt object until the juices from the vegetables are released. This usually takes 5 minutes of continuous pounding.
Spoon the curtido into a clean, widemouthed, 1-quart jar, pressing down with the kraut pounder until the juices rise above the vegetables. Make sure to leave about 1 inch of space from the top of the jar. Fold a cabbage leaf and press it into the vegetables so the juices rise above it. Screw the lid on tightly.
Place the jar into another container or baking dish to catch any leaking juices, then place in a spot in your house away from direct sunlight.
Let the curtido ferment for 5 to 10 days. Make sure to “burp” the jar every day once bubbles start forming, usually by day 2. You can do this by slightly unscrewing the lid to release the gases and then screwing it back down.
After fermentation it will be ready to eat, but it is even better to store the jar in a cool spot, such as a root cellar where the temperature remains at around 55°F. You can also store it on one of the shelves on the door of your refrigerator. Then let it continue to ferment for 6 to 12 weeks.
Yield: 1 quart
I make a few gallon jars of lacto-fermented pickles every summer. They keep in my refrigerator for up to 6 months! When making pickles, it is important to buy pickling cucumbers, often called gherkins, which have thinner skins and fewer seeds. Larger ones will need to be cut into spears, but smaller ones can be left whole. I like to separate them by size and make one jar of small ones and another jar with spears.
1 to 1½ pounds pickling cucumbers
½ bunch fresh flowering dill
3 to 4 garlic cloves, chopped
1 tablespoon pickling spice
1 grape leaf or sour cherry leaf (optional)
2 cups water
1 tablespoon sea salt
1 small cabbage leaf or boiled rock
Rinse the cucumbers. If they are large, cut the ends off and then cut them into quarters lengthwise, forming spears. Place the dill, garlic, and pickling spice into the bottom of a clean, widemouthed, 1-quart jar. Add the pickles, packing them into the jar. Add the grape or sour cherry leaf, if desired; this helps to keep the pickles crisp.
In a 2-cup liquid glass, measure the water and whisk together with the sea salt and then pour over the pickles until the liquid rises above them by ½ inch. Fold the reserved small cabbage leaf and place it, or the boiled rock, over the pickles so they stay beneath the brine. Screw a tight-fitting lid onto the jar. Place it in a spot in your house away from direct sunlight and let ferment for 5 to 10 days. Make sure to “burp” the jar every day once bubbles start forming, usually by day 2. You can do this by slightly unscrewing the lid to release the gases and then screwing it back down. When it is soured to your liking, then transfer to your refrigerator and store for up to 6 months.
Yield: 1 quart
This is our children’s favorite lacto-fermented recipe. Once fermentation is complete, the five of them can go through two jars in a day if we let them! Needless to say, I have to make large batches of this recipe! Sometimes I like to add hot chile peppers to one jar and black peppercorns to another. I’ve also used pickling spice, which is quite delicious as well.
2 to 3 sprigs fresh flowering dill
3 to 4 garlic cloves, chopped
4 to 5 carrots, cut into spears
¼ pound green beans, ends trimmed
1 tablespoon sea salt
2 cups water
1 small cabbage leaf or boiled rock
Place the dill and garlic at the bottom of a clean, widemouthed, 1-quart jar. Add the carrots and green beans, making sure that the ends stay 1 inch below the top of the jar. If you need to, take a green bean or carrot out and cut it to fit. Pack them in tightly.
Mix the sea salt and water together in a 2-cup liquid glass measuring cup and pour over the vegetables until they are submerged with at least a ½ inch of brine on top. Fold the small cabbage leaf and place it, or the boiled rock, on top and push it down to submerge the vegetables; they need to stay below the brine to properly ferment.
Cover the jar tightly with the lid and store in a dark place to ferment. It should take 5 to 10 days depending on the temperature of your house. The warmer it is, the shorter it takes to ferment. You can check them after 5 days; they should be sour and crispy. Make sure to “burp” the jar every day once bubbles start forming, usually by day 2. You can do this by slightly unscrewing the lid to release the gases and then screwing it back down.
Once the vegetables have fermented to your liking, transfer the jar to the refrigerator and store for up to 6 months. They will keep fermenting while in the refrigerator, just at a much slower rate.
Yield: 1 quart
When you are looking for something crunchy and spicy to eat, try these! I like to keep a jar in my refrigerator at all times. My children sneak the carrot sticks as soon as I put the jar into the refrigerator. You can add other flavors if you wish—try chopped garlic and chile peppers!
1 medium daikon radish
3 medium carrots
one 2-inch piece fresh ginger, peeled and thinly sliced
1 tablespoon sea salt
2 cups water
1 small cabbage leaf or boiled rock
Peel the daikon radish and cut it into sticks a little shorter than the length of a quart jar. Cut the carrots into sticks of a similar length.
Put the sliced ginger into the bottom of a clean, widemouthed, 1-quart jar. Add the carrot and daikon sticks, packing them in tightly.
Mix the sea salt and water together in a 2-cup liquid glass measuring cup and pour over the vegetables until they are submerged with at least a ½ inch of brine on top. Fold the small cabbage leaf and place it, or the boiled rock, on top and push it down to submerge the vegetables; they need to stay below the brine to properly ferment.
Cover the jar tightly with the lid and store in a dark place to ferment. It should take 5 to 10 days depending on the temperature of your house. The warmer it is, the shorter it takes to ferment. You can check them after 5 days; they should be sour and crispy. Make sure to “burp” the jar every day once bubbles start forming, usually by day 2. You can do this by slightly unscrewing the lid to release the gases and then screwing it back down.
Once the vegetables have fermented to your liking, transfer the jar to the refrigerator and store for up to 6 months. They will keep fermenting while in the refrigerator, just at a much slower rate.
Yield: 1 quart
Serve these probiotic-rich beets with scrambled eggs in the morning or on top of a green salad for lunch. You can use the flavorful purple brine in place of vinegar in a salad dressing. Generally I use 3 tablespoons of brine to 4 tablespoons of extra-virgin olive oil.
3 medium beets, peeled and sliced into thin rounds
1 small red onion, sliced into thin rounds
½ cup fresh basil leaves
1 tablespoon sea salt
2 cups water
1 small cabbage leaf or boiled rock
Layer the sliced beets, onion, and basil in a clean, widemouthed, 1-quart jar, packing them down.
Mix the sea salt and water together in a 2-cup liquid glass measuring cup and pour over the vegetables until they are submerged with at least a ½ inch of brine on top. Fold the small cabbage leaf and place it, or the boiled rock, on top and push it down to submerge the vegetables; they need to stay below the brine to properly ferment.
Cover the jar tightly with the lid and store it in a dark place to ferment. It should take 5 to 10 days depending on the temperature of your house. The warmer it is, the shorter it takes to ferment. You can check them after 5 days; they should be sour and crispy. Make sure to “burp” the jar every day once bubbles start forming, usually by day 2. You can do this by slightly unscrewing the lid to release the gases and then screwing it back down.
Once the beets have fermented to your liking, transfer the jar to the refrigerator and store for up to 6 months. They will keep fermenting while in the refrigerator, just at a much slower rate.
Yield: 1 quart
Lacto-fermentation is a great way to preserve some of the cauliflower harvest. After trying this version, create your own. Some other flavors we like to add to cauliflower are garlic, peppercorns, dill, and hot peppers. Serve a few spoonfuls of this recipe with a Mediterranean-style main dish.
1 small head cauliflower, chopped into small pieces
1 lemon, cut into quarters
2 large sprigs fresh rosemary
1 tablespoon sea salt
2 cups water
1 small cabbage leaf or boiled rock
Place the cauliflower, lemon quarters, and rosemary into a clean, widemouthed, 1-quart jar and pack down so they are about 1 inch from the top of the jar.
Mix the sea salt and water together in a 2-cup liquid glass measuring cup and pour over vegetables until they are submerged with at least a ½ inch of brine on top. Fold the small cabbage leaf and place it, or the boiled rock, on top and push it down to submerge the vegetables; they need to stay below the brine to properly ferment.
Cover the jar tightly with the lid and store it in a dark place to ferment. It should take 5 to 10 days depending on the temperature of your house. The warmer it is, the shorter it takes to ferment. You can check them after 5 days; they should be sour and crispy. Make sure to “burp” the jar every day once bubbles start forming, usually by day 2. You can do this by slightly unscrewing the lid to release the gases and then screwing it back down.
Once the cauliflower has fermented to your liking, transfer the jar to the refrigerator and store for up to 6 months. It will keep fermenting while in the refrigerator, just at a much slower rate.
Yield: 1 quart
Garlic scapes are available in the spring and early summer. They are the long, flowering stalks of the garlic bulb and are trimmed off to help the garlic grow larger. They have a potent garlicky flavor and can be used in stir-fries, pesto, soups, and stews. I like to ferment garlic scapes and then add them to a meal as a garnish. You can add other vegetables to the jar if desired. Try carrot sticks, radishes, turnips, or hot chile peppers!
2 bunches fresh garlic scapes
1 tablespoon sea salt
2 cups water
1 small cabbage leaf or boiled rock
carrot sticks
radishes
dried hot peppers
whole black peppercorns
Cut the garlic scapes into 3- to 5-inch pieces. Pack them into a clean, widemouthed, 1-quart jar. Add any optional additions now.
Mix the sea salt and water together in a 2-cup liquid glass measuring cup and pour over the vegetables until they are submerged with at least a ½ inch of brine on top. Fold the small cabbage leaf and place it, or the boiled rock, on top and push it down to submerge the vegetables; they need to stay below the brine to properly ferment.
Cover the jar tightly with the lid and store in a dark place to ferment. It should take 5 to 10 days depending on the temperature of your house. The warmer it is, the shorter it takes to ferment. You can check them after 5 days; they should be sour and crispy. Make sure to “burp” the jar every day once bubbles start forming, usually by day 2. You can do this by slightly unscrewing the lid to release the gases and then screwing it back down.
Once the garlic scapes have fermented to your liking, transfer the jar to the refrigerator and store for up to 6 months. They will keep fermenting while in the refrigerator, just at a much slower rate.
Yield: 1 quart
Lacto-fermented radishes are one of our children’s favorite foods! Reach for a jar of these instead of a bag of potato chips when you are craving something salty and crunchy—your body will thank you.
2 to 3 bunches radishes
3 to 4 garlic cloves, chopped
1 tablespoon whole pink peppercorns
1 tablespoon sea salt
2 cups water
1 small cabbage leaf or boiled rock
Trim the ends off the radishes. If they are large, cut them into quarters. Place the garlic and peppercorns into a clean, widemouthed, 1-quart jar. Add the radishes, packing them in, until they are about 1 inch from the top of the jar.
Mix the sea salt and water together in a 2-cup liquid glass measuring cup and pour over the vegetables until they are submerged with at least a ½ inch of brine on top. Fold the small cabbage leaf and place it, or the boiled rock, on top and push it down to submerge the vegetables; they need to stay below the brine to properly ferment.
Cover the jar tightly with the lid and store in a dark place to ferment. It should take 5 to 10 days depending on the temperature of your house. The warmer it is, the shorter it takes to ferment. You can check them after 5 days; they should be sour and crispy. Make sure to “burp” the jar every day once bubbles start forming, usually by day 2. You can do this by slightly unscrewing the lid to release the gases and then screwing it back down.
Once the radishes have fermented to your liking, transfer the jar to the refrigerator and store for up to 6 months. They will keep fermenting while in the refrigerator, just at a much slower rate.
Yield: 1 quart
Turnips often get passed by in the market more than other vegetables because most of us don’t know what to do with them. Try this alternative to cucumber pickles and you might just fall in love with turnips! I prefer to use smaller size turnips for pickling, but if you can only find large turnips then cut them into chunks or quarters.
2 bunches turnips
½ small red onion, cut into thick slices
1 tablespoon pickling spice
1 tablespoon sea salt
2 cups water
1 small cabbage leaf or boiled rock
Cut the greens off the turnips and rinse them. Cut larger turnips into smaller chunks. Set aside. Place the onion slices and pickling spice at the bottom of a clean, widemouthed, 1-quart jar. Add the turnips, making sure that they are packed in and at least 1 inch from the top of the jar.
Mix the sea salt and water together in a 2-cup liquid glass measuring cup and pour over the vegetables until they are submerged with at least a ½ inch of brine on top. Fold the small cabbage leaf and place it, or the boiled rock, on top and push it down to submerge the turnips; they need to stay below the brine to properly ferment.
Cover the jar tightly with the lid and store in a dark place to ferment. It should take 5 to 10 days depending on the temperature of your house. The warmer it is, the shorter it takes to ferment. You can check them after 5 days; they should be sour and crispy. Make sure to “burp” the jar every day once bubbles start forming, usually by day 2. You can do this by slightly unscrewing the lid to release the gases and then screwing it back down.
Once the turnips have fermented to your liking, transfer the jar to the refrigerator and store for up to 6 months. They will keep fermenting while in the refrigerator, just at a much slower rate.
Yield: 1 quart
Use this enzyme-rich, raw hot pepper relish to top scrambled eggs, chicken fajitas, or quinoa and beans. I use a food processor to quickly chop all of the ingredients so I don’t have to cut so many hot peppers! Make sure you don’t over process them or they will turn to mush.
1 small red onion, coarsely chopped
1 large red bell pepper, coarsely chopped
10 large or 20 small jalapeño peppers, stemmed
3 to 4 garlic cloves
1 tablespoon sea salt
water, as needed
1 small cabbage leaf
Place the onion, bell and jalapeño peppers, and garlic into a food processor fitted with the “s” blade and pulse until the vegetables are chopped finely, being careful not to overprocess them.
Spoon the chopped vegetables into a clean, widemouthed, 1-quart jar until they are 1 inch from the top. Add the sea salt and enough water to cover them; stir. Fold the cabbage leaf and press it on top of the vegetables until the liquid rises above it. Screw the lid on tightly.
Place the jar in a spot in your house away from direct sunlight. Let it ferment for 5 to 10 days. Make sure to “burp” the jar every day once bubbles start forming, usually by day 2. You can do this by slightly unscrewing the lid to release the gases and then screwing it back down. You can taste the relish after 5 days to see if it is done to your liking. It should be sour and spicy, with visible tiny bubbles in the brine.
Store the jar into your refrigerator for up to 6 months.
Yield: 1 quart
Enjoy this nutritious dairy-free yogurt in place of cow’s milk yogurt. Serve it topped with fresh berries, figs, or peaches, and a sprinkling of chopped nuts for dessert. Be sure to use the full-fat canned coconut milk for this recipe. The agar and gelatin powders serve as thickeners; you can purchase them online (see Resources, here). For the probiotic powder, we use Ther-Biotic Complete from Klaire Labs.
3 cups full-fat coconut milk (about two 14-ounce cans)
1 cup nut milk
1 tablespoon pure maple syrup
2 tablespoons arrowroot powder
½ teaspoon agar powder or 2 teaspoons gelatin
pinch sea salt
1 to 2 teaspoons probiotic powder
Place all the ingredients except for the probiotic powder into a blender and blend on high for about 30 seconds to combine. Pour into a pot and place on the stovetop. Bring to a simmer over medium to medium-low heat and cook for 5 to 6 minutes, whisking constantly, until thickened (if you are using gelatin, it won’t thicken until chilled). Remove the pot from the heat and let cool to about 98°F; this will take 45 minutes to 1 hour.
Once the mixture has cooled, whisk in the probiotic powder. Pour the yogurt into a 1-quart jar or four to five 8-ounce mason jars. Screw on the lid(s) and place into a yogurt maker or a cooler surrounded by a heating pad or jars filled with hot water and towels. Let the yogurt culture for 8 to 15 hours. You can taste it after 8 hours to see how soured it is. If you are using the cooler method, I would suggest refilling the jars with fresh hot water and letting the yogurt culture for 5 to 7 more hours, and then refrigerate to set.
Yield: 1 quart
This is a great replacement for dairy sour cream, and it’s so simple to make! Use it to top bean soups, enchiladas, or tacos—basically anywhere sour cream is called for. Be sure to use the full-fat coconut milk, not the light variety. For the probiotic powder, we use Ther-Biotic Complete by Klaire Labs.
two 14-ounce cans coconut milk, chilled
1 teaspoon probiotic powder
pinch sea salt
Place the two cans of coconut milk in the refrigerator for about 24 hours.
Open the cans of coconut milk and scoop off the thick white cream at the top. Pour off the water into a jar (reserve it to use for smoothies).
Heat the coconut cream in a small saucepan over the lowest heat to about 97° to 98°F. Remove the pan from the stovetop and whisk in the probiotic powder. Pour into a clean 1-quart jar, cover with a clean dishtowel, and secure with a rubber band.
Let the jar sit out for 24 to 48 hours on your kitchen counter to culture. Then stir in a pinch or two of sea salt, cover the jar with a lid, and place into the refrigerator to solidify. Use as desired. The cream will last in the refrigerator for up to 2 weeks.
Yield: 1 to 2 cups (varies depending on how much cream is in each can)
You can use the juice from cracked fresh, young coconuts, or young coconut water from the can. Serve this probiotic-rich drink in lieu of soda. You can also add freshly grated ginger to the coconut water if you would like to make a warming digestive tonic. Water kefir grains can be purchased from Cultures for Health (www.CulturesForHealth.com). This brand is dairy-free and is designed for use with water and coconut water. You may also use a kefir starter powder from Body Ecology (www.BodyEcology.com).
1 quart coconut water
one 1-liter glass bottle with a latch lid
1 packet kefir grains or starter powder
Heat the coconut water to 92°F in a pot on the stovetop over the lowest heat.
Use a funnel to assist with pouring the coconut water into the glass bottle. Add the kefir grains or powder. Latch the lid on and shake gently. Place on the countertop in your kitchen away from direct sunlight for 1 to 4 days, depending on the temperature in your house. It should be quite fizzy when it’s ready. Be careful when opening the bottle, pressure from gases might build up inside the bottle. Strain out the grains and reuse for another batch. Refrigerate until ready to serve.
Yield: 1 liter (32 ounces)
Variation: You can make live ginger soda by adding 2 tablespoons of grated fresh ginger to the bottle on day 1. Then strain when the fermentation is complete. Add liquid stevia to sweeten it.
Kombucha, pronounced “kum-BOO-sha,” is a drink made from tea, sugar, and a special kombucha culture. A kombucha culture looks sort of like a large pancake, though it conforms to fit the shape of the container it is in. The culture itself is a living relationship of different beneficial bacteria and special yeast cultures. The sugar is a simple carbohydrate that provides food for the yeast and bacteria. The tea provides substances that aid in the brewing process: caffeine, oxygen, nitrogen, tannic acid, vitamins, and some minerals. The yeasts break down the sugar and the bacteria then digest the yeast by-products, which create your kombucha brew. After the fermentation process is complete you are left with probiotics (beneficial bacteria), enzymes, acids (acetic, lactic, ascorbic, glucuronic), alcohol (0.5%), carbon dioxide and carbonic acid, glucose and other simple sugars (about 5%, depending on how much sugar used), B vitamins, and amino acids. You can order a healthy kombucha culture from www.CulturesForHealth.com. Though, if you ask around, you are sure to find someone who is willing to give you one.
12 cups water
¾ cup organic cane sugar
6 organic black tea bags
1 healthy kombucha culture
1½ cups plain kombucha brew as starter
Clean a large 1-gallon glass jar and set it on the countertop. Boil 12 cups of water. Place the sugar into your jar. Then pour the boiling water over the sugar and stir with a clean wooden spoon. Add the tea bags and let steep 15 to 20 minutes. Remove the tea bags and cool to room temperature.
Add your kombucha culture and 1½ cups starter brew (you can used some reserved from your last batch or buy a bottle of plain kombucha from the store). Cover the jar with a clean cloth or paper towel and secure with a rubber band.
Let the jar sit in a spot away from direct sunlight for 7 to 15 days. Begin tasting it after 7 days; if you let it ferment too long it will begin to turn into vinegar and will be too acidic to drink (you can still use it to make salad dressings though). Fermentation will happen faster in the warmer summer months, and slower in the cooler winter months. You can use pH strips to test the acidity of your brew. It should be between 2.5 to 4.
Strain your brew into a clean container and store in the refrigerator, reserving 1 cup for your next batch. Start the process again with your kombucha culture.
Each time you brew, your culture will “birth” another culture. You can give these away, plant them in your garden for compost, or use them to have a few batches of kombucha brewing at once.
Yield: about 3 quarts
Herbal Variations: Add these herbs to the boiled water in the pot along with the sugar; steep for 20 minutes. Then strain into the 1-gallon glass jar using a fine-mesh strainer lined with a coffee filter or cheesecloth.
4 tablespoons dried rose petals
2 to 3 tablespoons loose rooibos tea
3 oolong tea bags
3 green tea bags
3 holy basil (tulsi) tea bags
3 white tea bags
2 tablespoons dried nettle leaf
1 tablespoon dried dandelion leaf
Flavored Variations: Adding juice, citrus, or ginger to your brewing kombucha can damage the scoby or “mother.” To make flavored kombucha you can do a second ferment, adding the flavorings after your plain kombucha has fermented for 7 to 15 days. This will also add more carbonation, creating a fizzier drink! You will need a few 1-liter glass bottles with a latch lid or you can use 1-quart jars with a lid. Using a funnel, strain your brewed kombucha into your clean glass bottles or jars about three-quarters of the way full. Add in your flavorings and put the lid on. Let ferment for 2 to 3 more days away from direct sunlight. I don’t recommend doing a second ferment for longer than 3 days as pressure can build up inside the glass bottle. Be careful when you open the lid. Then strain through a fine-mesh strainer if necessary and store in the refrigerator.
1 tablespoon grated fresh ginger
¼ cup freshly squeezed orange juice
1 tablespoon freshly squeezed lemon juice
2 teaspoons acai powder
¼ cup mashed fresh blackberries
¼ cup organic grape juice
¼ cup organic cherry juice
1 tablespoon freshly squeezed lime juice
I normally use water and flour to make my sourdough starter. The wild yeasts present on the grains and in the air get it going quite quickly. I’ve heard reports that some people have a difficult time creating an active gluten-free sourdough culture this way. Using kombucha, which is full of yeasts and beneficial bacteria, is a way to ensure an active starter. Just make sure to feed your starter with equal parts water and flour every time you see a dark liquid form on top—called hooch. Use your starter to make Injera (here), Sourdough Pancakes (here), or Gluten-Free Sourdough Bread (here).
1 cup gluten-free, whole-grain flour
1 cup plain kombucha
more flour and water, for feeding
Place 1 cup of any gluten-free, whole-grain flour (brown rice, millet, sorghum, quinoa, amaranth, buckwheat, teff) and 1 cup of plain kombucha into a widemouthed, 1-quart jar and whisk together. Place a clean dishtowel over the jar and secure with a rubber band. Let the jar rest on your kitchen countertop away from direct sunlight for about 24 hours.
After 24 hours, add ¼ cup of gluten-free flour and ¼ cup of water and whisk together. You will keep feeding your starter like this about twice a day, or every time you see a dark layer of liquid form at the top of the starter. This layer means that your starter is starving and needs to be fed.
As your starter grows, you will need to start adding more flour and water at each feeding. By day 3 or 4 begin using ½ cup of flour and ½ cup of water. You will need to transfer your starter to a larger jar. I like to use a 2½-quart mason jar or a 1-gallon glass jar. By day 5 or 6 you should have an active bubbly starter. You can use it at this point to make injera or pancakes, but wait until it is more mature for bread baking. I like to wait until mine is at least 2 to 3 weeks old before baking bread. If you don’t begin using it, you will need to increase the amount of flour and water at each feeding to 1 cup of each—your growing starter requires more food to keep it alive!
If you go on vacation, or don’t plan on using your starter for a while, place it your refrigerator with a lid and feed it every 2 to 3 weeks.
Yield: 1 sourdough bread starter