Here is the handout for Neil Schmidt's Fermented Veggies class. If you're interested in taking this class, keep an eye on The Natural Gardener's events calendar for the next time Neil will be presenting it.
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Lacto-Fermented
Veggies
(Class Notes)
by Neil Schmidt
Education Coordinator & Presenter
by Neil Schmidt
Education Coordinator & Presenter
The Natural Gardener
Brining the cabbage |
Food Preservation: Lacto-fermentation
is due to Lactobacillus bacteria that
produce lactic-acid in anaerobic environments.
These bacteria are found on the surfaces of vegetables and the digestive
systems of humans and other animals. Lacto-fermentation not only retains the
nutrients in the veggies but they are more easily digested since they have been
slightly broken down. Most food processing for storage decreases the nutrient
content of the food. Lacto-fermentation
allows for medium to long term storage without losing nutritional content. It is also less resource and labor intensive
than canning or freezing. On top of these benefits the microorganisms in
lacto-fermentation are highly beneficial probiotics for intestinal health.
Whole cabbage leaf to hold down smaller pieces. |
Traditional Fermented Foods:
Every culture on Earth has developed some types of fermented foods. We will focus on the veggies! Pickles, Sauerkraut, Kimchi and Escabeche are
just the tip of the iceberg!
Materials:
Container w/ lid – Fermentation vessel needs to be large enough to hold all veggies
and at least 1-2” of brine above.
Weight – Ceramic, glass, sterilized rock, wedged chopsticks (anything to keep
the veggies submerged)
Large Metal Bowl – Large enough to mix veggies with salt and squeeze thoroughly.
Jar Funnel – Helps keep the area cleaner and easier to pack jars.
Large Spoon – Used to get veggies in and
out of the fermenter and jars.
Fermentation vessels each with a different airlock system. |
Process: 3 rules to keep
in mind: Use fresh organic produce, keep it salty and submerged. If you follow these tips your finished
product will be delicious!
1)
Clean all equipment thoroughly. It does
not need to be sterilized.
2)
Cut veggies to desired size, place in large metal
mixing bowl and coat with salt. Massage salt into veggies and squeeze out all
liquid possible. Let sit for 2 hrs.
“The salt pulls water out of the
cabbage (through osmosis), and this creates the brine in which the cabbage can
ferment and sour without rotting.” Sandor Katz
(I prefer to leave the veggies in
larger pieces so the bubbles can escape to the surface keeping the veggies from
lifting out of the brine.)
Kahm yeast – edible but can impart off flavors. Increase salt content of brine and the issue should go away. |
3)
Squeeze out all liquid again. Then spoon into fermentation vessel pouring
brine on top to cover veggies. More brine can be made and added if there isn’t
enough. 1 tsp-1 tbs/cup of cold clean water.
4)
Cover the surface of veggies by layering whole cabbage
leaves to keep pieces from floating to the top. Place weight on top on cabbage
leaves.
5)
When the desired sourness is achieved (5 days- 2wks)
skim all growth from the surface of the brine and unpack fermentation
vessel. Pack into clean jars, fill with
brine and refrigerate.
Kahm yeast again. |
More information from Sandor Katz's website WildFermentation.com
Vegetable Fermentation Further Simplified
And from elsewhere on the 'net:
Easy, Fast Kimchi Recipe (Mak Kimchi)
And from elsewhere on the 'net:
Easy, Fast Kimchi Recipe (Mak Kimchi)
Now go ferment something!
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