COCONUT YOGURT
(ADAPTED FROM NOMNOMPALEO.COM)
Makes 2 Servings
1 15-ounce can coconut milk (BPA-free can)
1 probiotic capsule (at least 50 billion)
REFRIGERATE YOUR CANNED COCONUT MILK. Refrigerate the coconut milk for about an hour while it is still in the can to create a thicker yogurt.
STORE YOUR COCONUT MILK. Remove the coconut milk from the can, and place it in a sterilized jar. Add the contents of the probiotic capsule. Mix the contents well, and tightly close the jar.
INCUBATE YOUR YOGURT. Place your jar of coconut milk in the oven with the light on and tightly close the door. Do not turn the oven on. A closed oven with the light on generates heat of about 105 to 110° Fahrenheit. Incubate your yogurt for up to 24 hours.
HOMEMADE COCONUT WATER KEFIR
Makes 1-4 Servings
ITEMS YOU WILL NEED:
4-cup glass jar with wide opening and
strong screw cap or swing-away lid
1/2 cup water kefir grains
2 to 4 cups fresh young coconut water
FILL JAR WITH YOUNG COCONUT WATER, and add your water kefir grains. Stir with a non-metal spatula as the metal will damage the grains.
Make sure the jar is airtight and let it stand for 24 to 48 hours (the longer the brew, the more healthy bacteria you have cultured).
STRAIN THROUGH A PLASTIC SIEVE and fill bottles with the cultured coconut water. Make sure the bottles are airtight.
Refrigerate for 1-2 days, and serve chilled.
Variations:
To make lemon or lime coconut water kefir, add ¼ cup lemon or lime juice to 1 quart of coconut water kefir.
To make cherry coconut water kefir, add ½ cup cherry concentrate to 1 quart of coconut water kefir.
HOMEMADE CULTURED VEGETABLES
You can purchase the starter culture at www.bo
or www.culturesforhealth.com
TOOLS FOR MAKING CULTURED FOODS
1 large mixing bowl
1 Mason jar with lid
1 wooden spoon
1 cabbage leaf
1/4 cup starter culture
INGREDIENTS:
1 large cabbage leaf (set to the side)
1 large head of cabbage, shredded
1 bunch kale, chopped
1 small peeled, organic lemon
2 carrots, shredded
1 clove garlic
¼ cup starter culture
TOSS. Toss chopped vegetables and starter culture together in a large mixing bowl. Remember to set your large cabbage leaf to the side.
COMBINE THE MIXTURE. Combine the mixture thoroughly by hand, making sure the vegetables are thoroughly combined. Layer this mixture of vegetables into a mason jar, and pound it down with a wooden spoon so the vegetables are tightly compacted.
Continue to layer, and pound until your vegetables are thoroughly packed within the jar and the level of brine exceeds the level of the solids.
Layer the top of your vegetables with a cabbage leaf, and pack the leaf down with your fist.
FERMENT. Allow your vegetables to ferment at room temperature for 5 days before tasting them or longer until desired sour taste. Then place it in your refrigerator.
NOTE: Cultured Vegetables will keep for one year, as long as you properly store them.
ORANGE-GINGER CARROT KVASS
From: culturesforhealth.com
Kvass is commonly made from either bread or beets and while some really enjoy it, others find it not particularly tasty. This recipe changes things up with sweet carrots, spicy ginger, and fragrant orange. It is tangy and fragrant and pleasant to drink, especially after a second fermentation done with a bit of sweetener added.
Ingredients:
6 carrots, sliced into approximately 1/8-inch coins
2 tablespoons roughly chopped ginger
6 large strips of organic orange peel (peeled with a vegetable peeler)
2 teaspoons sea salt (4 teaspoons if omitting whey)
¼ cup whey (optional)
Water as needed
Instructions:
Put carrots, ginger, and orange peel into a half-gallon jar. Add salt and whey and fill the remainder of the jar with water, leaving a 1-inch headspace. Cover tightly with a lid, and shake well to dissolve the salt in the whey and water.
Remove canning lid and cover with a clean towel or coffee filter. Secure with a rubber band or canning ring. Place in a warm spot to ferment for 2 to 4 days, depending on temperature. The longer it ferments, the more sour it will get. Begin to taste after the first two days and allow to ferment to your liking.
Strain the liquid from the carrots, leaving about 1 cup of liquid in the jar for another round of kvass. To make a second, weaker batch of kvass simply add water and repeat fermentation instructions as above.
If you prefer a more carbonated beverage, a second fermentation can be performed. Ferment the kvass for only 2 to 3 days, then strain off the liquid, leaving 1 cup behind for a second batch. Place the kvass in airtight bottles with a pinch of sugar or honey for a little bit of sweetness and added carbonation.
Allow this to ferment for 1 to 3 days, or until carbonated to your liking, depending on the temperature.
HOW TO MAKE SAUERKRAUT
From culturesforhealth.com
Basic sauerkraut may be one of the most popular ferments, and it is such an easy recipe that it works great for beginners. Give it a try, you'll never be sorry!
Ingredients:
1 medium head of cabbage
1-3 tablespoons sea salt
Instructions:
Chop or shred cabbage. Sprinkle with salt.
Knead the cabbage with clean hands, or pound with a potato masher or Cabbage Crusher about 10 minutes, until there is enough liquid to cover.
Stuff the cabbage into a quart jar, pressing the cabbage underneath the liquid. If necessary, add a bit of water to completely cover cabbage.
Cover the jar with a tight lid, airlock lid, or coffee filter secured with a rubber band.
Culture at room temperature (60-70°F is preferred) until desired flavor and texture are achieved. If using a tight lid, burp daily to release excess pressure.
Once the sauerkraut is finished, put a tight lid on the jar and move to cold storage. The sauerkraut's flavor will continue to develop as it ages.
Makes approximately 1 quart.
Optional Ingredients:
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.