Fermented Recipes to Start by Judith Fertig “


a growing body of research shows that they improve immunity, brain and heart functions,” says Michelle Schoffro Cook, Ph.D. The board- certifi ed doctor of natural medicine, certifi ed herbalist and author blogs from Vancouver, Canada. Get started with these simple, plant-based recipes from her latest book, The Cultured Cook: Delicious Fermented Foods with Probiotics to Knock Out Infl ammation, Boost Gut Health, Lose Weight & Extend Your Life.


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ermented foods are well known for building gut health. Now


3 Tbsp unrefi ned fi ne or 6 Tbsp unrefi ned coarse sea salt


1 quart (or liter) fi ltered 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 necessary to dissolve the salt. Pour the saltwater over the salsa mixture until all ingredients are submerged, leaving a couple of inches at the top for expansion.


Place a snug-fi tting 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 vegetables remain submerged under the brine as they ferment. Cover with a lid or a cloth, and allow it to ferment fi ve to seven days, checking periodically to ensure the salsa is still submerged below the water line.


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.


½ green cabbage 1 to 2 carrots 1 green apple, cored and quartered One 2-inch piece fresh ginger ½ cayenne chili ½ small purple or red onion One 2-inch piece fresh turmeric


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.


Fermented Chopped


Salad Yields: about 6 cups


Unlike other salads, this version stores for many months in the fridge. Serve on its own or toss it in vinaigrette and serve over brown rice for a quick and nutritious rice bowl dinner.


1 radish, fi nely chopped ½ small onion, fi nely chopped 1 turnip, chopped into ½-inch chunks 1 carrot, chopped into ½-inch chunks 3 small apples, chopped into ½-inch chunks Handful of green beans, cut into 1-inch lengths


1 rutabaga, chopped into ½-inch chunks 1 to 2 grape leaves, kale leaves or other large leafy greens (optional)


3 Tbsp unrefi ned fi ne or 6 Tbsp unrefi ned coarse sea salt


1 quart (or liter) fi ltered water


In a medium bowl, mix the radish, onion, turnip, carrot, apples, green beans and rutabaga; then transfer to a small crock.


Place the grape leaves or other leafy greens on top of the chopped ingredients to help hold them under the brine; then weigh the mix down with food-safe weights or a jar or bowl of water.


In a pitcher or large measuring cup, dissolve the salt in the water, stirring if necessary to dissolve the salt.


Pour the brine over the salad, cover with a lid or cloth, and let ferment for one week.


Remove the covering, weights and grape leaves or other leafy greens.


Dish out into jars or a bowl, cover and refrigerate, where the salad should last six to 12 months.


Recipes and photos are courtesy of Michelle Schoffro Cook and New World Library; visit DrMichelleCook.com.


October 2017 25


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