The Complete Guide to Fermenting Every Single Vegetable
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It’s August but why am I thinking about winter? Well for thousands of years that’s what humans did in order to survive the colder months of the year. It wasn’t until very recently with the invention of refrigeration and the explosion of the modern food industry have we've departed from the ancient food preservation techniques that were used to preserve and eat nutrient rich food all year round.
Well it turns out, we actually adapted to eat preserved food and not just fresh food all year round. Fermentation unlocks certain nutrients that aren’t available in fresh food that can provide major health benefits by consuming them in your diet.
In this video, I’ll be focusing on one specific fermentation technique called lacto fermentation (yogurt, kimchi, sauerkraut) that converts starches in your food to lactic acid. By learning a simple formula of salt and water, you can pretty much take any fresh veggie you find in the market and preserve it to unlock incredible flavors and health benefits in your food!
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???? Quick & Easy Fermented (Probiotic) Hot Peppers & Sauce ????
This recipe ferments hot peppers causing them to create probiotics which are excellent for healthy gut flora. More importantly, you'll create a hot sauce that has no added sulphites. Sulphites cause a wide range of symptoms, some are similar to hay fever, such as a runny nose, itchy eyes and a wheezing cough. while other symptoms include rashes, itching, restricted breathing, asthmatic attacks, hives, anaphylactic shock, fainting and irritation of the digestive system. Unfortunately sulphites are present in most foods we consume including beer, wine, pizza, salad dressings, dried fruits, meats, dairy, flours, cereals, baby food, and packages & processed foods. Not only is this recipe really simple to make, it's uber healthy! Simply put, your body will thank you. ;-)
You'll Need
1 1-litre or 4-cup glass mason jar with lid
a variety of hot peppers
9-20 garlic cloves
2 outer cabbage leaves
salt
water
gloves or vinegar
a sharp knife
kraut pounder
Ingredients
2 ghost peppers, sliced
4-6 habanero peppers, sliced
6 green hots or fingerlings, sliced
any other type of hot peppers (optional)
2 outer cabbage leaves
1 T salt
water
Method
1. Slice peppers. Either wear gloves or use my vinegar technique that I share in the video.
2. Chop garlic, coarsley.
3. Wash mason jar with warm soapy water and rinse well with clear running water.
4, Fill jar with peppers using your hands. Press down with either your fist or a kraut pounder leaving 1-inch head space.
5. Add 1 T salt and fill with water.
6. Fold cabbage leaves and press into jar over top of peppers to create a seal. Make sure water covers cabbage leaves.
7. Add lid but do not fasten tightly. Leave it very loose.
8. Place the jar in a container to catch overflow of liquid.
9. Leave on the counter 7-10 days depending on temperature of your home.
10. Secure the lid so that it's not tight but lightly snug. Place in fridge for 3-6 months.
11. Once ready to make hot sauce, pour entire contents into a blender or food processor and blend until smooth. Return contents to airtight jar and store in fridge for up to 1 year.
Forget Kombucha, There's a New Bubbly Probiotic Drink In Town
RECIPE...
Strawberry Kvass, a refreshing fermented beverage, carries with it a sense of time-honored tradition and a punch of bright, berry flavor. Originating from Eastern Europe, Kvass is typically made with rye bread or beets, but this strawberry variant brings in a sweet and tart profile that's perfect for those warmer days. Strawberries, those summer gems, are the star of this recipe. We're talking two pounds of these juicy red delights going into a brew that's nothing short of a fruit lover's dream. And it’s not just a wonderful beverage, it’s an experience. Watching the strawberries releasing their ruby-red juices, seeing the bubbles of fermentation, smelling that sweet aroma—it's all part of the journey.
Now let’s talk about the magic of fermentation. We've got sugar, the fuel for fermentation, dissolved into water, and then poured over the strawberries. It's as simple as that. And what follows next is the most beautiful thing: we stir the mixture thrice a day, getting in there, agitating everything, helping the fermentation along. Over 3 to 5 days, you’ll watch as the natural yeasts get to work, turning that sugar into slightly fizzy, deliciously tart kvass. It's a bit of patience, a dash of magic, and a whole lot of flavor payoff. Remember to pour yourself a glass, kick back, and relish the tangy, fruity goodness of your homemade kvass. Here's to the joy of fermentation and the simplicity of ingredients coming together to create something special.
P.S. Try this out with your favorite fresh fruit, too. I really dig strawberries and pineapple. Get creative. ???????? Adam
#Kombucha #Fermentation #Probiotic #SummerDrink #Healthy #HealthyRecipes #QuickAndEasy #Cooking #NoCookRecipe #OmnivorousAdam
CHICKPEA and VEGETABLE CASSEROLE Recipe | Healthy Vegan and Vegetarian Meal Ideas | Chickpea Recipes
CHICKPEA and VEGETABLE CASSEROLE Recipe | Healthy Vegan and Vegetarian Meal Ideas | Chickpea Recipes
???? Let me know if you enjoyed my vegan roasted vegetable and chickpea recipe.
▶️ RECIPE INGREDIENTS:
✅ ???? BAKING DISH: 9 X13 inches
2 Cups / 1 Can (540ml Can) Cooked Chickpeas
400ml / 1+3/4 Cup Passata / Tomato Puree
1+1/2 Tablespoon Maple Syrup (to balance the acidity of the tomatoes)
1 Teaspoon Ground Cumin
1/4 Teaspoon Cayenne Pepper (Optional)
1 Teaspoon Salt or to taste (I added pink Himalayan salt)
???? Vegetables & other ingredients:
700g / 4 to 5 Medium YELLOW POTATOES (Yukon Gold) - Peeled and cut into1/8th inch thick slices (with skin 825g approx.)
✅ YELLOW POTATOES ARE LOW TO MEDIUM STARCH AND WELL SUITED FOR ROASTING
600g / 2 to 3 Zucchini (WITH THE TIPS 640g approx.) - Tips chopped off & cut into 1/4th inch thick slices
200g / 2 Medium Tomatoes (cut into 1/4th inch thick slices)
200g / 1 Medium Onion OR 2 small onions (with skin 655g approx.) - cut into 1/4th inch thick slices
1+1/2 Tablespoon Garlic - Finely chopped
1 Teaspoon Dry Oregano
1 Teaspoon Dry Thyme
1/2 Teaspoon Ground Black Pepper
3 to 4 Tablespoon Olive Oil
Salt to taste (I added 1 teaspoon of pink Himalayan salt)
???? Garnish:
2 Tablespoon / 6g Parsley - finely chopped
1/2 cup / 12g Fresh Basil
Olive oil (I have added organic cold pressed olive oil)
Ground black pepper to taste
▶️ METHOD:
Start by prepping the vegetables. Thoroughly wash the vegetables. Peel and slice the potatoes into thin slices, 1/8th inch thick. Remove the tips of the zucchini and slice it into 1/4th inch thick slices. Same with the tomatoes and onion, cut it into thin slices. TRANSFER ONLY THE SLICES POTATO AND ZUCCHINI INTO A MIXING BOWL and set aside.
DO NOT MIX THE TOMATOES AND ONIONS SLICES WITH the zucchini and potatoes. Keep it separately.
✅ ???? THIS RECIPE USES YELLOW POTATOES. THEY ARE LOW TO MEDIUM STARCH AND WELL SUITED FOR ROASTING
Drain 1 can of cooked chickpea OR 2 cups of home cooked chickpeas and add to a 9 x 13 inches baking dish. Add the passata/tomato puree, maple syrup, ground cumin, salt, cayenne pepper. Mix thoroughly until spices are well combined.
Back to the mixing bowl with the zucchini and potato slices - add finely chopped garlic, dry oregano, thyme, ground black pepper, salt, olive oil and mix well until nicely coated with the herbs and oil.
PRE-HEAT THE OVEN TO 400 F.
Arrange the potato, zucchini, tomato and onion slices as shown in the video and lay it on top of the chickpea tomato layer. There may be a lot of liquid from the zucchini collected at the bottom of the bowl. DO NOT THROW IT. POUR IT EVENLY OVER THE LAYERED VEGETABLES. Fit in any extra slices of tomato/onion between the layers. Cover the baking tray with aluminum foil or if your baking dish has a lid then even better. Bake for 40 minutes covered at 400 F in a pre-heated oven. After 40 minutes, remove the baking dish from the oven and remove the aluminum foil covering. Bake it uncover for another 15 to 20 minutes or until the potatoes are cooked. IT TOOK ME 20 MINUTES IN MY OVEN.
???? To check if the potatoes are cooked, stick a knife or a fork through one of the potato slices. If not cooked bake for longer.
At the end of the baking process, SWITCH THE SETTING OF YOUR OVEN TO BROIL. Broil anywhere between 2 to 4 minutes or until the vegetables are golden brown on top.
Remove from oven and let it sit on a wire rack. Brush the top of the vegetables with olive oil. Garnish with chopped parsley, fresh basil & black pepper. Serve hot with a side of crusty bread or rice or a green salad.
▶️ IMPORTANT TIPS:
???? ✅ THIS RECIPE USES YELLOW POTATOES. YELLOW POTATOES ARE LOW TO MEDIUM STARCH AND WELL SUITED FOR ROASTING
???? Thinly slice the potatoes about 1/8th inch (thinner than the other vegetables) to match the cooking time with the other vegetables
???? The zucchini & potatoes release a lot of water after adding the salt/herbs/garlic. DO NOT THROW THE WATER AWAY. POUR IT EVENLY OVER THE LAYERED VEGETABLES
???? Every oven is different so adjust the baking time accordingly
****
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Here you will find easy & nourishing vegan recipes for your everyday cooking. My goal is to make the transition to a Plant Based diet achievable and effortless using everyday ingredients. I draw my inspiration from classic, traditional, & modern cuisines from around the world. I take pride in creating recipes and videos for your best viewing experience.
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Lacto Fermented Green Beans
This is a recipe for easy lacto-fermented green beans. A step by step tutorial on how to ferment green beans. They are easy, healthy, and tasty. A great summer snack!
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Brad Makes Giardiniera (Italian Pickle Relish) | It's Alive | Bon Appétit
Bon Appétit Test Kitchen Manager Brad Leone is back for Episode 30 of It's Alive. This time he makes giardiniera, a delicious and versatile condiment that's easy to make and is the perfect addition to sandwiches, salads, and more!
Join Bon Appétit test kitchen manager, Brad Leone, on a wild, roundabout and marginally scientific adventure exploring fermented foods and more. From cultured butter and kombucha, to kimchi and miso, to beer and tepache, learn how to make fermented and live foods yourself.
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Brad Makes Giardiniera (Italian Pickle Relish) | It's Alive | Bon Appétit