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fermentation company.” Christopher explains that the combination of salt and shredded or chopped vegetables can launch the production of probiotic lactic acid bacteria that preserves the food and drives off “bad bacteria”. Jennifer McGruther, who lives in


the Pacific Northwest, is the author of The Nourished Kitchen cookbook, an offshoot of her blog of the same name. Her first batch of fermented food was yogurt. Now she visits her local farmers’ market every Saturday before spending Sunday prepping foods for the rest of the week. “Traditional foods like fermented vegetables, yogurt or kombucha don’t take long to prepare; they take time to culture, but it’s so rewarding,” she says.


How Much Is Enough? Fermented foods offer a variety of positive effects on health. “If you’re consuming a diet rich in fermented foods, you’re essentially bathing your GI tract in healthy, food-related organisms,” says food research scientist Robert Hut- kins, Ph.D., a professor at the University of Nebraska-Lincoln. Fermented foods with live probiotics can also improve brain function, according to a study in the journal Gastroenterology. Fermented foods are meant to be


eaten as condiments, not consumed in large quantities. Overdoing such intake might cause bloating, cramping and other digestion problems. Dr. Leonard Smith, a gastrointestinal and vascular surgeon and medical advisor for the University of Miami Department of Integrative Medicine, recommends “a half-cup of cultured vegetables or two ounces of your favorite probiotic liquid per day to start.” He says it’s possible to eventually work up to having a serving of cultured vegetables and pro- biotic liquids at every meal, or possibly as a between-meal snack. Christopher Shockey adds, “We


don’t see these foods as a ‘medicine’ to be eaten daily because you have to force yourself; instead, we see it as a fun, delicious, easy, healthful addition to mealtime.”


Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS (JudithFertig.com).


A FEW FERMENTED RECIPES TO START by Judith Fertig





certified herbalist and author blogs from Vancouver, Canada. Get started with these simple, plant-based recipes from her latest book, The


F


Cultured Cook: Delicious Fermented Foods with Probiotics to Knock Out Inflam- mation, Boost Gut Health, Lose Weight & Extend Your Life.


Salvadoran Salsa Yields: about 1 quart


This gingery and spicy salsa, also known as curtido, is a traditional Salvadoran food. The twist here is added turmeric and green apple. Serve on its own, as a condiment with chips, on sausages or over salad. Maybe mix a couple of heaping spoonfuls with freshly mashed avocado for a fresh take on guacamole.


• 1/2 green cabbage • 1 to 2 carrots • 1 green apple, cored and quartered • One 2-inch piece fresh ginger • 1/2 cayenne chili • 1/2 small purple or red onion


• One 2-inch piece fresh turmeric


• 3 Tbsp unrefined fine or 6 Tbsp unrefined coarse sea salt


• 1 quart (or liter) filtered water


Use a food processor with a coarse grating blade to shred the cabbage, carrots, apple, ginger, chili, onion and turmeric. (Consider wearing food-safe gloves to avoid touching the chili.)


Transfer to a crock or a large glass or ceramic bowl, and mix well.


In a pitcher or large measuring cup, dissolve the salt in the water, stirring if neces- sary to dissolve the salt. Pour the saltwater over the salsa mixture until all ingredi- ents are submerged, leaving a couple of inches at the top for expansion.


Place a snug-fitting plate inside the crock or bowl over the salsa-water mixture; then weigh it down with food-safe weights or a bowl or jar of water, so the vege- tables remain submerged under the brine as they ferment. Cover with a lid or a cloth, and allow it to ferment five to seven days, checking periodically to ensure the salsa is still submerged below the water line.


If any mold forms on the surface, simply scoop it out. It won’t spoil the salsa unless it gets deeper inside the crock. (It may form where the mixture meets the air, but it rarely forms deeper.)


After one week, put the salsa in jars or a bowl, cover and place in the fridge, where it usually lasts up to a year.


ermented foods are well known for building gut health. Now a growing body of research shows that they improve immunity, brain and heart functions,” says Michelle Schoffro Cook, Ph.D. The board-certified doctor of natural medicine,


Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.


natural awakenings October 2017 43


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