Pickles, Krauts, and Kvass

Transcription

Living Light Culinary Institute
MAKING HEALTHY LIVING DELICIOUS!™
$14.95 USD
Probiotic-Rich Foods for Health and Weight Loss
by Cherie Soria “MOTHER OF GOURMET RAW VEGAN CUISINE”
Living Light Culinary Institute
.......................................................................................
Probiotic-Rich Foods for Health and Weight Loss
Introduction�� 4
The Importance of Probiotic-Rich Foods ......................................... 4
Antibiotics: The Enemy of Probiotics ................................................ 4
Fermenting Success ............................................................................. 5
Probiotic-Rich Beverages��6
Rejuvelac................................................................................................ 7
Quick and Easy Cabbage Kvass.......................................................... 8
Quick and Easy Tangy Beet Kvass ...................................................... 9
Zesty Beet Apple Kraut Cocktail ...................................................... 10
Strawberry Vanilla Coconut Kefir .................................................... 11
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Cultured Vegetable Krauts��12
Sauerkraut ........................................................................................... 12
Veggie Kraut........................................................................................ 13
Apple Kraut.......................................................................................... 14
Brussels Sprout Kraut......................................................................... 15
Napa Cabbage Kimchi ....................................................................... 16
Beet Kraut ............................................................................................ 17
Pickling Cucumbers and
other Fruits and Vegetables �� 18
Dill Pickles ........................................................................................... 19
Watermelon Rind Pickles .................................................................. 20
Pickled Red Onions ............................................................................ 21
Spicy Pickled Vegetables .................................................................. 22
Pickled Jalapeño Chili Peppers ........................................................ 23
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3 RawFoodChef.com
Introduction
The Importance of Probiotic-Rich Foods
P
robiotic-rich foods aid in the digestion and assimilation
of food, providing us with increased nutritional benefits
from everything we eat, which helps keep our immune
system strong, aids in more restful sleep, and provides us with
more vibrant energy. According to Dr. Mark Liponis, medical
director of the Canyon Ranch health resorts,
metabolic function and lead to
obesity, since a low metabolism
means that the body doesn’t burn
calories as quickly and efficiently.
In this country, more than a third
of the population is now classified as obese. Research about the
“New data shows that the gut is critical to our well-being.” importance of probiotics must
be taken seriously, especially
In fact, surprising new evidence suggests that adding just one since obesity is linked to many
serving of probiotic-rich foods to your daily diet without making diseases, including the biggest
any other changes could help you lose weight; in many cases, as killer of all, heart disease. In fact,
a lack of friendly
much as thirty or more pounds in a year!
bacteria in the gut
caused in part by
Probiotics are becoming the new buzzantibiotics may well
word because science is finally beginning
be at the root of the
to understand and accept the importance
staggering negaof probiotic-rich foods. Ancient civilizative transformation
tions didn’t need scientific, double-blind,
of the American
peer-reviewed studies to convince people
body. It is not only
that fermented foods helped to promote
the increase in rich,
health and prolong life; they knew it based
fatty, fast foods that
on experience. Today, emerging research
contributes to the
tells us that a healthy digestive system is
important for both overall well-being and weight obesity epidemic—overuse of antibiotics and the
loss. Scientists have found that disrupting the bac- destruction of beneficial intestinal flora may well be
terial balance of the gastrointestinal tract may affect the dangerous “X factor” in the equation.
Antibiotics: The Enemy of Probiotics
When I was a child, doctors gave us antibiotics for
just about everything: colds, flu, sore throat, and
other relatively minor ailments. In the last decade,
antibiotics have come under increasing scrutiny as
the medical establishment rethinks our dependence
on antibiotics. Overuse of the drugs has led to the rise
of antibiotic-resistant strains of bacteria, resulting in
serious bacterial infections, flesh-eating diseases, staph
infections in hospitals, and salmonella in factory farms.
Chemically treated tap water is another enemy of
friendly flora. Chemicals used to make our drinking
water “safe” were designed to kill bacteria, without
regard for whether the bacteria might be friendly or
unfriendly. Installing a water filter that removes only
the unfriendly bacteria can help safeguard the friendly
bacteria in your gut. Bottom line: Don’t use antibiotics
unless they are absolutely necessary (ask your doctor),
filter your drinking water, and eat probiotic-rich foods.
Every time we use antibiotics, the possibility of
experiencing complications like yeast infections, skin
rashes, and allergic reactions increases. Best practice
is to use antibiotics only when urgently needed, and
always supplement the diet with probiotic rich foods
to repopulate healthful intestinal flora.
Probiotic-rich foods are easy and inexpensive to
make and are a delicious addition to meals. Add
them to salads, sauces and soups, or make refreshing
probiotic-rich beverages.
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Fermenting Success
It’
s important, when encouraging
friendly bacterial growth, not to
invite harmful bacteria. One way to insure
you won’t have any cross contamination from
molds or bacteria, it’s best to use sterile jars
and lids. Here is the best way to sterilize jars:
Wash your glass jars and lids in hot soapy
water and rinse in the hottest tap hot water.
Put the jars and lids in a kettle and cover
completely with hot water. Bring the water to
a boil, cover, and boil the jars for 15 minutes
from the time that steam rises from kettle.
Turn off heat and let jars stand in the hot
water until they are cool enough to handle
with gloved hands. If you will not be using
all the jars immediately, put the lid on tight
so they remain sterile.
 Wash the cutting board, knives, and bowls
in hot soapy water and then run scalding hot
water over them to rinse thoroughly.
 Use gloved hands to keep from contaminating the product with unfriendly bacteria.
 Choose crisp, blemish-free, fresh produce. The fresher the better!
 Clean fruits and vegetables by soaking them in a mixture of warm water and
bicarbonate of soda (1 cup water to 1 tablespoon soda), for 10-20 minutes, then rinse
well before cutting, processing, massaging
or pickling.
Water: Use only chlorine-free (filtered)
water to wash produce that is to be fermented.
Chlorine residue may inhibit the growth of
friendly bacteria. If you have very hard or
naturally alkaline water, it may lower brine
acidity, and possibly affect food safety. To
soften hard water, boil it for 15 minutes, and
then allow it to stand covered for 24 hours. If
any scum rises to the surface after it stands,
carefully remove it with a slotted spoon and
discard it.
 Salt: Always use good quality salt, not
table salt, since it contains iodine, a chemical
that can darken pickles. Anticaking agents in
table salt can also cause cloudiness in your
brine. My favorite salt is Himalayan crystal
salt.
 Vinegar: When you choose to pickle with
vinegar, use good quality vinegar. I rarely
use vinegar, but when I do, I choose a wellaged balsamic vinegar. But makes sure it is
at least 5% acidity.
 Spices: Use fresh or dried spices—whole,
crushed, or ground. Never use spices that
have been stored in your pantry for more
than a year. They may be contaminated with
bugs and they are generally less flavorful. Use
a spice bag or a small square of cheesecloth
to wrap spices in and tie it closed with sterile
white string. (Avoid using anything dyed.)
 Containers: Use only stainless-steel,
glass, or ceramic bowls. For pots and pans,
use stainless steel, heatproof glass. Glass jars
are preferable. Avoid containers and utensils
made of copper, iron, zinc, aluminum, or brass
(these materials may react with acid and salt).
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Probiotic-Rich Beverages
Rejuvelac, Kvass, Kefir
...and other Fermented Beverages
Fermented beverages and cocktails have been
integral to all civilizations, from the wine and beer of
ancient (and present) times to Rejuvelac, sauerkraut
juice, kvass and coconut kefir, fermented beverages
are ingrained in our lives.
Expect the odor and flavor to change from day
to day —the first day being the strongest, and the
second and third harvests becoming more tart and
lemony. I recommend using second or third day
Rejuvelac for making cheese, since it’s milder in flavor.
Rejuvelac is a fermented grain beverage that can also
be used as a “starter” in culturing nut and seed cheeses.
It costs just pennies to make, yet is one of the most
health-promoting drinks on the planet. Rejuvelac is
high in enzymes and contains important lactobacillus
bifidus, both of which are necessary for good digestion
and assimilation.
If you would like to have fresh Rejuvelac every day,
begin sprouting a new batch of grain every three days.
(This will require two large jars covered with plastic
mesh and secured with rubber bands).
Rejuvelac is easy to make and well worth the two
minutes it takes to rinse the sprouts in the morning and
evening. Other than grain, the only vital ingredient in
this healthful beverage is purified water. (Chlorinated
water will kill the precious bacteria you wish to
cultivate and your beverage will smell rotten instead
of lightly cheese-like or whey-like.)
To make life easier, consider choosing two days a
week, such as Wednesday and Saturday, to begin a
new batch. This means stretching one batch to four
harvests instead of three, but you will always know
when to start your sprouts without having to calculate
the days. Discard any leftover Rejuvelac after twentyfour hours of storage. To enhance the flavor, add one
herbal fruit tea bag per quart and steep two hours
(Celestial Seasonings makes wonderful fruit blends),
or add a squeeze of lemon with a little sweetener and
you have Rejuvelac lemonade!
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Rejuvelac
Yield: 2 quarts each
day for 3 days
1. Day #1: In the morning, combine the grains in a gallon jar, cover
with plastic mesh, and secure with a rubber band. Add at least 2
quarts of water and soak 8 to 12 hours.
1/4 cup soft wheat berries
2. That evening, pour off soak water, rinse with tap water, and drain
well. Place jar in a cool, dark place and allow the grains to sprout.
1/4 cup whole rye
2 gallons purified water
3. Day #2: In the morning, rinse and drain again, and repeat this
process in the evening.
Equipment:
 A gallon glass jar, sterilized in boiling
water

Cover with plastic mesh
 Rubber band
 Storage container
4. Day #3: In the morning, rinse once with tap water and drain well.
Rinse again with purified water, drain, and add 2 quarts purified
water to the sprouted grains. Put the jar in a cool, dark place and
ferment 36 to 48 hours. (It will ferment sooner in hot weather.)
5. Day #5: In the morning, pour your first batch of fermented water
(Rejuvelac) into a container and store in the refrigerator to drink
that day. Pour 2 more quarts of purified water onto the sprouted
grains (do not rinse!) and allow to ferment another 24 hours.
6. Day #6: In the morning, repeat step #5.
Note: Rejuvelac is the perfect starter for
cheese. Just omit probiotic powder and
replace the water with Rejuvelac.
7. Day #7: The final morning, pour your third batch into a container
and store in the refrigerator to drink that day. (To stretch your
harvest to a fourth day, repeat step #5.)
8. Day #8: Discard grains and wash jar well with soap and water.
In order to have fresh Rejuvelac every day, begin sprouting a
new batch of grain every three days. (This will require two large jars
covered with plastic mesh and secured with rubber band.) To make
life easier, consider choosing two days a week, such as Wednesday
and Saturday, to begin a new batch. This means stretching one batch
to four harvests instead of three, but it’s easier to remember, and you’ll
always know when to start your sprouts without having to calculate
the days. Discard any leftover Rejuvelac after twenty-four hours of
storage. To enhance the flavor, add one herbal fruit tea bag per quart
and steep two hours or add a squeeze of lemon with a little sweetener
and you have Rejuvelac lemonade!
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Vegetable Kvaas
Kvass is an alcohol-free, tart, salty, earthy, and
sometimes spicy-flavored fermented beverage
which provides tremendous health benefits. A
traditional beverage in Eastern Europe, kvass was
originally made by fermenting stale bread, but
can also be made with beets, cabbage, or other
root vegetables, and seasoned in a variety of ways.
Kvass can be added to soups, sauces, dressings, and
other foods to add tangy additional layers of flavor.
In northern European folk medicine, beet kvass is
valued as a liver cleanser. It is also used widely for its
therapeutic benefits in treating cancer, and is considered an excellent remedy for digestive problems,
allergies, chemical sensitivities, and autoimmune
deficiencies like chronic fatigue syndrome.
..........................................................................................
Quick and Easy
Cabbage Kvass
Yield: 1-1/2 quarts
8 cups chopped green
cabbage
4 cups filtered water
2 apples, cored and chopped
2 sprigs fresh dill
1/2 teaspoon Himalayan crystal
salt or other high-quality
salt
Equipment:
 Wide-mouth, 2-quart glass jar with
plastic lid sterilized in boiling water

High-performance blender or regular
blender
 Mesh bag or cheesecloth
1. Put cabbage, water, apples,
dill, and salt in the highperformance blender (or
divide in half and make
in two batches if using a
regular blender). Blend
thoroughly.
2. Pour the mixture into the
sterile 2-quart jar and put
the lid on top, loosely.
3. Set the jar in your pantry
or in a cupboard and allow
it to ferment for 3–10 days
until the desired amount of
tanginess has developed.
4. Strain the mixture through
a mesh bag or cheesecloth
and remove the pulp.
(Reserve the pulp to use in
dehydrated crackers, burgers, or salads.)
5. Store Kvaas in a sealed glass jar for up to 1 month.
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Quick and Easy
Tangy Beet Kvaas
Yield: 1-1/2 quarts
3 cups filtered water
6 cups chopped green
cabbage
2 cups chopped peeled beets
2 apples, cored and chopped
1/4 cup peeled and diced
horseradish root
2 tablespoons Dijon mustard
1 tablespoon peeled and
diced ginger root
salt
2 sprigs fresh dill
Equipment:

High-performance blender or regular
blender
1. Put water, cabbage, beets,
apples, horseradish, Dijon
mustard, ginger, and salt in
high-performance blender
(or divide in half and make
in two batches if using a
regular blender). Blend
thoroughly.
2. Pour the mixture into the
sterile 2-quart jar and add
the springs of dill. Put the
lid on top, loosely.
3. Set the jar in your pantry
or in a cupboard and allow
the mixture to ferment for
3–5 days until the desired
amount of tanginess has
developed.
4. Strain the mixture through a mesh bag or cheesecloth and
remove the pulp. (Reserve the pulp to use in dehydrated crackers,
burgers, or salads.)
5. Store Kvaas in a sealed glass jar for up to 1 month.
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Yield: 1 quart
Make ahead: Sauerkraut (see recipe on
page 12)
Zesty Beet Apple
Kraut Cocktail
You will need: anywhere from 2 to 3
cups of sauerkraut, depending on how
juicy it is.
1½ cup cabbage kraut
juice (made from juicing
sauerkraut)
1½ cup beet juice (scrub beets
well to remove all traces of
soil, prior to juicing)
3/4 cup apple juice*
1½ teaspoons finely grated
ginger root
1 teaspoon finely grated
horseradish root
2 tablespoons lemon or lime
juice, or more if desired to
suit taste
Pinch Himalayan crystal salt
or other high-quality salt
*Note: Sweet apples will yield a sweeter
cocktail, while green apples will create a
cocktail that is more tart.
Equipment:

Juicer
 4-ounce cocktail glass
1. Combine the sauerkraut juice, beet juice and apple juice together
in the sterile 2-quart jar and add the ginger root and horseradish
and stir well.
2. Screw the lid on tightly and set aside for 4 days in a cool place
(60-65 degrees Fahrenheit).
3. Strain the juice through a mesh bag or fine strainer to clarify the
juice. (Reserve the pulp to use in dehydrated crackers, burgers,
or salads.)
4. Add lemon or lime juice and salt to adjust flavor as needed to suit
your taste.
5. Serve Zesty Beet Apple Kraut Cocktail chilled in the 4-ounce
cocktail glass.
6. Store in a sealed glass jar in the fridge for up to 2 months.
10 RawFoodChef.com
Strawberry Vanilla
Coconut Kefir
Yield: 1 quart
3-4 cups firm young coconut
meat (about 3-4 coconuts)
1 cup filtered water* or
coconut water
1⁄4 to 1/2 teaspoon probiotic
powder (depending on how
tart you prefer the kefir)
1 vanilla bean (inner seeds
only) or 1 teaspoon vanilla
extract
1 cup strawberries
1 tablespoon coconut nectar
(optional)
*Note: Replace 1 cup water and the
probiotic powder with 1 cup of Rejuvelac.
(If Rejuvelac is used in place of water, no
probiotic powder is needed.).
1. Blend the coconut flesh, water, vanilla, and probiotics in a blender
until creamy.
2. Put the coconut cream in a quart glass jar and put it in a warm
(not hot) location to ferment for 8 to 12 hours. (Less fermentation
time is required in warmer weather).
3. After the yogurt has fermented, put it in the blender with the
strawberries and puree. Add optional coconut nectar to suit your
taste.
3. Store in a sealed glass jar in the refrigerator for up to 1 week.
11 RawFoodChef.com
Cultured Vegetable Krauts
Cabbage and vegetable krauts have been used for
centuries due to their beneficial bacteria, which
helps our intestinal tract function well. It’s no wonder
this enzyme-rich food is reputed to be responsible
for the long lives of so many healthy elders around
the world. Krauts are a naturally cleansing food that
are touted to promote good digestion and aide in
the growth of new cells; promoting good health and
longevity. Krauts are particularly good for people who
have undergone any kind of antibiotic treatment or
drug treatment. They are easy and inexpensive to
make and taste great. We suggest starting with small
amounts in the beginning, until your body becomes
accustomed to their cleansing affects. Krauts are great
detoxifiers, so a little is good, but a lot may not be
better!
..........................................................................................
Sauerkraut
Yield: 3 to 4 cups
1 cabbage (about 13/4 pounds
or 10 cups shredded)
1 teaspoon Himalayan crystal
salt
Equipment:

Food processor with a 2mm slicing
blade or a mandolin with a fine slicing
blade
 Large bowl
 Large jar, crock or additional large
bowl

Small saucer or plate
 Small jar filled with water, used as a
weight
 Clean dish towel
Variation: for a delicious, refreshing
probiotic drink, juice the sauerkraut. You
can also add a little apple juice to it if you
prefer it less tart. Save the Sauerkraut.
(Reserve the pulp to use in dehydrated
crackers, burgers, or salads.)
1. Remove 2-3 outer leaves of the
cabbage, and reserve. Finely
slice the remaining cabbage
into a large bowl, using the 2
mm slicing blade or a mandolin
with a fine slicing blade. Add
the salt, and gently massage
it into the cabbage, until the
liquid starts to release.
2. Let the cabbage rest for 10
minutes, and massage it again.
Repeat as often as necessary,
until the cabbage becomes
very juicy.
3. Pack the mixture firmly into the large jar, crock, or large bowl.
Press the cabbage down until the liquid rises above it, about an
eighth of an inch. Place the reserved leaves over the top, allowing
them to extend partially up the side of the crock. Put a small
saucer on top.
4. If you are using a large jar for your kraut, put a weight on top of
the cabbage, such as a small jar filled with water. If you are using a
crock or a large bowl, put a plate on top of the cabbage, and then
a weight. Cover everything with the clean dish towel.
5. Allow the kraut to ferment in a warm, dark place for at least 3 days
and up to 14 days, depending upon the desired degree of sourness.
6. Stored in a sealed glass jar, kraut will keep for several months in
the refrigerator, but it is best eaten as soon as possible to ensure
live lactobacillus bacteria.
12 RawFoodChef.com
Veggie Kraut
Yield: 1-1/2 quarts
or 10 cups shredded)
Use just about any vegetables you want to make Veggie Kraut,
provided you use a little salt and 50% cabbage. I like to mix
carrots, beets, onions, garlic, fennel root, and jalepenos; all
depending on what’s in the garden (or at the farmers market).
salt
1 large beet, trimmed and
shredded
2 carrots, shredded
1/2 teaspoon dill weed or
caraway
1/4 teaspoon ground celery
seed
1/4 teaspoon dulse flakes
Equipment:

blade
 Large bowl
bowl

Small saucer or plate
weight
probiotic drink, juice the Veggie Kraut.
You can also add a little apple juice to it
if you prefer it less tart. (Reserve the pulp
to use in dehydrated crackers, burgers, or
salads.)
1. Remove 2-3 outer leaves of the cabbage, and reserve. Finely
slice the remaining cabbage into a large bowl, using the 2 mm
slicing blade or a mandolin with a fine slicing blade. Add the salt,
and gently massage it into the cabbage, until the liquid starts to
release.
2. Let the cabbage rest for 10 minutes, and massage it again. Repeat
as often as necessary, until the cabbage becomes very juicy.
3. Add the carrots, dill weed or caraway, ground celery seed and
dulse and toss well to combine.
saucer on top.
5. If you are using a large jar for your Veggie Kraut, put a weight on
top of the cabbage, such as a small jar filled with water. If you are
using a crock or a large bowl, put a plate on top of the cabbage,
and then a weight. Cover everything with the clean dish towel.
6. Allow the kraut to ferment in a warm, dark place for at least 3
days and up to 14 days, depending upon the desired degree of
sourness.
7. Stored in a sealed glass jar, kraut will keep for several months in
13 RawFoodChef.com
Apple Kraut
Yield: 1-1/2 quarts
or 10 cups thinly sliced)
salt
2 tart firm (green) apples,
peeled, cored, and shredded
1 teaspoon freshly grated
ginger root
Equipment:

blade
 Large bowl
bowl
 Small saucer or plate
weight
probiotic drink, juice the Apple Kraut. You
can also add a little apple juice to it if you
prefer it less tart. Save the Sauerkraut.
(Reserve the pulp to use in dehydrated
crackers, burgers, or salads.)
1. Remove 2-3 outer leaves of
the cabbage, and reserve.
Finely slice the remaining
cabbage into a large bowl,
using the 2 mm slicing
blade or a mandolin with a
fine slicing blade. Add the
salt, and gently massage it
into the cabbage, until the
liquid starts to release.
2. Let the cabbage rest for
10 minutes, and massage
it again. Repeat as often
as necessary, until the
cabbage becomes very
juicy.
3. Add the shredded apples
and grated ginger; toss
well to combine.
saucer on top.
the cabbage, such as a small jar filled with water. If you are using a
crock or a large bowl, put a plate on top of the cabbage, and then
a weight. Cover everything with the clean dish towel.
6. Allow the Apple Kraut to ferment in a warm, dark place for at least
3 days and up to 7 days, depending upon the desired degree of
sourness.
7. Stored in a sealed glass jar, Apple Kraut will keep for a month in
14 RawFoodChef.com
Brussels Sprouts Kraut
Yield: 2 quarts
1. Put chopped cabbage,
water, and salt in a blender
and liquefy.
8 cups (about 1 pound)
chopped green cabbage
2. Thinly slice Brussels sprouts
in a food processer, using
the 2 mm slicing blade or a
mandolin with a fine slicing
blade.
2 cups water
1 tablespoon Himalayan
crystal salt or other highquality salt
3. Combine sliced Brussels
sprouts, chopped scallions,
smashed garlic, chili flakes,
peppercorns, and blended
cabbage in a large bowl
and toss thoroughly. Cover
with the clean dish towel
and set it aside for an hour.
8 cups (about 1 pound 12
ounces) Brussels sprouts
2 scallions, chopped (both
white and green parts)
2 cloves garlic, smashed
1 teaspoon chili flakes
1 teaspoon peppercorns
4. After an hour, remove the
towel and gently massage
the sprouts for about 10 minutes.
Equipment:
Press the Brussels sprouts down until the liquid rises above it,
about an eighth of an inch.
 High-performance blender

Wide-mouth, 2-quart glass jars with
 Food processor with 2mm slicing blade
or a mandolin with a fine slicing blade
 Large bowl

Large jar, crock or additional large
bowl
 Small jelly jar
the cabbage, such as a small jar filled with water. If you are using
a crock or a bowl, put a plate on top of the cabbage, and then a
weight. Cover everything with the clean dish towel.
7. Allow the kraut to ferment in a warm, dark place. For the first 24
hours, press the Brussels sprouts with the small jelly jar several
times a day. After 24 hours, if the Brussels sprouts are not covered
with liquid, dissolve 1 teaspoon of salt in a cup of water and add
enough to each jar to cover the Brussels sprouts.
8. For the next 3 to 10 days, keep the Brussels sprouts kraut in a cool,
dark place; 65°F to 75°F. Each day, check the sauerkraut. Press
down any Brussels sprouts that have floated to the top. While it’s
fermenting, you’ll see bubbles and perhaps white scum. Don’t
worry, this is normal. After 3 days, start tasting the sauerkraut.
When it suits your taste and texture, remove the small jar, screw
on the lid, and refrigerate.
9. Store your Brussels Sprouts Kraut in a sealed glass jar in the
refrigerator. It will continue to soften for about a month and will
keep for 2 months, but it is best eaten as soon as possible to
ensure live lactobacillus bacteria.
15 RawFoodChef.com
Napa Cabbage Kimchi
Yield: 1 quart
1 small head Napa cabbage
(about 11/2 pounds)
1/4 cup Himalayan crystal salt
Filtered water
1 tablespoon pureed garlic
(about 5–6 cloves)
1 teaspoon grated ginger
2 teaspoons coconut sugar
1–2 tablespoons dulse flakes
¼ cup minced fresh red
jalapeño or Serrano chili
peppers
1–5 teaspoons dried Korean
red pepper flakes or
crushed red pepper flakes
8 ounces (by weight) daikon,
peeled, julienned into
matchsticks
4 scallions, trimmed and cut
into 1-inch pieces
Equipment:
 Cutting board and knife

Large bowl
 Gloves (optional but highly
recommended)
 Small jar of water with lid to weigh
the kimchi down
Colander
 Sterile 1-quart jar with canning lid or
plastic lid
 Bowl or plate to place under jar during
fermentation
Variation: Add Kimchi to salads or
sandwiches, or try adding it to ketchup to
spice up your raw veggie burgers!
1. Cut the cabbage lengthwise into quarters and remove the core.
Cut each quarter crosswise into 2-inch-wide strips.
2. Put the cabbage and salt in a large bowl. Using gloved hands, gently
massage the salt into the cabbage for a few minutes until it starts
to soften. Pour enough filtered water over the top to cover the
cabbage and put a large plate on top. Put a jar of water on top of the
plate to keep the cabbage submerged and let stand for 30 minutes.
3. Rinse the cabbage under cold filtered water and drain in a
colander for 5-10 minutes.
4. Return the drained cabbage to the bowl and add the garlic,
ginger, coconut sugar, dulse, and fresh and dried chili peppers.
Use your gloved hands to gently work the spice mixture into the
cabbage until thoroughly coated. Add the daikon and scallions,
and toss well.
5. Pack the kimchi into the jar, pressing down until the juices rise to
cover the vegetables. Place the small, sealed jar of water on top
to keep the mixture submerged. Put the jar on a bowl or plate to
catch any overflow as it ferments. Cover with a clean towel.
6. Allow the kimchi to stand at room temperature (65-75 degrees
Fahrenheit) for 1 day and remove the jar of water that was acting
as a weight. Seal the kimchi jar with a lid and allow it to continue
fermenting for another 2–4 days.
7. Check the kimchi once a day, pressing down on the vegetables
with a clean spoon to keep the vegetables submerged under the
brine. When the kimchi tastes ripe enough for your liking, put the
jar to the refrigerator. The flavor will continue to improve for 1-2
weeks after it has been in the fridge. Will keep in the refrigerator
for 2 months in a sealed glass jar.
16 RawFoodChef.com
Beet Kraut
Yield: 2 quarts
8 cups beets, trimmed and
shredded
1 quart water
1 teaspoon Himalayan crystal
salt
Equipment:

 Food processor with 2mm slicing blade
or a mandolin with a fine slicing blade

Knife
 Small jelly jar
probiotic drink, juice Beet Kraut. Reserve
the pulp to use in dehydrated crackers,
burgers, or salads.
1. Shred the beets using a food processor. Pack the shredded beets
firmly into a large jar, crock, or large bowl.
2. Create a salt brine by combining the water and salt and stir to
dissolve the salt.
3. Pour the salt brine over the beets and gently tap the jar to settle
the beets firmly down, using a knife to lift the sides away from the
jar and release any bubbles. The beets and water should be well
packed into the jar. The liquid should rise at least an eighth of an
inch above the beets. Save any salt brine that doesn’t fit in the jar.
(You may need it later for step #5.)
the beets, such as a small, sealed jar filled with water. If you are
using a crock or a large bowl, put a plate on top of the mixture,
and then a weight. Cover everything with the clean dish towel.
5. Allow the kraut to ferment in a warm, dark place. For the first 24
hours, press the beets with the small jelly jar at least once a day.
After 24 hours, if the beets are not covered with liquid, add more
(reserved) salt brine to cover the top.
6. For the next 3 to 10 days, keep the Beet kraut in a cool, dark place;
65°F to 75°F, checking it daily to make sure it is covered with
liquid. Press down the beets if they become bubbly and rise to the
top or extend above the liquid.
7. Stored in a sealed glass jar, Beet Kraut will keep for a month in the
refrigerator, but it is best eaten as soon as possible to ensure live
lactobacillus bacteria.
17 RawFoodChef.com
Pickling cucumbers and other fruits and vegetables
Salt, water and a little time is all it takes to transform
a cucumber into a deliciously tangy, wake-upyour-palate, crunchy pickle! But don’t most pickles
contain vinegar? And doesn’t vinegar inhibit natural
fermentation and the production of friendly bacteria?
Using vinegar instead of salt or a brine of salt and
water prevents natural fermentation from occurring,
and fermentation is what is required to encourage
formation of beneficial probiotic bacteria. Most storebought brands use vinegar to pickle cucumbers since
it guarantees a sour flavor and acts as a preservative.
However, without natural fermentation the live bacteria cultures that turn pickles into a healthy probiotic
food are absent. There are a few brands of naturally
fermented pickles in supermarkets, although they
tend to be pricy, whereas making naturally fermented
pickles at home is very cost effective, easy, and fun!
Once you’ve made your first batch of homemade,
naturally fermented pickles, you’ll start coming up
with all kinds of variations to create delicious, zesty
combinations. You can add garlic, onion, herbs, chili,
mustard seeds, peppercorns, pickling spice, and a wide
variety of colorful vegetables like carrots, cauliflower,
chili peppers, turnip, rutabaga, or parsnips. I have
even made pickled figs!
The recipe for naturally fermented Dill Pickles (see
next page) is quick and easy. It will take about 15
minutes to make and up to one week to ferment
in your pantry. The recipe can easily be doubled or
tripled and you can add different herbs and spices
to each jar. Once you’ve made your own pickles, you’ll
want to eat them every day and use them in a variety
of recipes.
18 RawFoodChef.com
Dill Pickles
Yield: 1-1/2 quarts
Always use fresh pickling cucumbers, like
Kirby cucumbers; not regular salad cucumbers.
Don’t use bruised or damaged cucumbers.
Always use the freshest, organic, unwaxed
cucumbers, since the wax stops the pickling
brine from penetrating.
Wash cucumbers thoroughly in cool running
water. Scrub with a soft vegetable brush
to remove any dirt or sand granules. Then,
remove about 1/16 inch off both the blossom
end and the stem end. (The blossom releases
enzymes that soften a cucumber.)
11/2 cups filtered water
11/2 tablespoons Himalayan or
sea salt or other high-quality
salt
4–5 (3–4 inches long) un-waxed
pickling or “Kirby” cucumbers
4–8 sprigs fresh dill
2 cloves garlic, peeled, cut in
half and smashed
1 teaspoon whole peppercorns
Optional seasonings: red pepper
flakes, hot chilies, mustard seeds,
coriander seeds, fennel seeds,
celery leaves, bay leaves, fresh
herbs, onion, cinnamon stick,
cloves
Equipment:

Chef knife
Spoon
Note: I have thrown away pickles and
sauerkraut, thinking they smelled bad,
when in fact, they just needed a few
more days to complete the fermentation
process; so don’t give up the first couple
of days. Give it time to tell you if it is
worth saving or not! Trust your nose and
your instincts.
Slices of dill pickles and pickled radishes.
1. Prepare salt brine by combining the filtered water and salt, and let the
brine sit until salt dissolves.
2. Wash cucumbers in filtered water. Using a knife, cut the tips off of the
ends of each cucumber. You may leave the cucumbers whole or cut
them in half lengthwise.
3. Place 4 sprigs of the dill, along with all garlic cloves and the
peppercorns (as well as any other optional seasonings) in the jar, and
then tightly pack the cucumbers in the jar, lengthwise, reserving one
cucumber for the top. Add the remaining dill to the jar.
4. Cut one cucumber in half and set it horizontally on top of the other
cucumbers to act as a weight, keeping the cucumbers from floating
above the water during the fermenting process.
5. Pour the salt brine into the jar. It should completely cover the cucumbers.
6. Set the lid loosely on top of the jar; don’t seal it. Cover with the clean
dish towel and put the jar in the pantry, in the cupboard, or in a warm
(65°F to 75°F), dark place where it won’t be disturbed.
7. After about 2 days, start to visually inspect the water in the jar to see
if it has bubbles rising to the top. The water will become cloudy and
there may be a scum forming on the top of the water. This is normal
and not a problem; simply scoop away some of the scum with a clean
spoon that has been rinsed with filtered (non-chlorinated) water. The
pickles may begin to smell a little sour, which is fine, but if the smell
is rotten, something might have gone awry and it may need to be
thrown out. (See note, at left.)
8. It will take about 3-10 days before the pickles are ready, depending on
the temperature and how sour you like your pickles. Taste them from
time to time to see if the taste and texture are to your liking. When
they taste good to you, they are done.
9. To store the pickles, tighten the lid, and store it in the refrigerator.
Because there is no vinegar to preserve the pickles, they will only keep
about 2 weeks.
Variation: After enjoying your pickles, use the leftover pickling liquid to do a quick pickle of thinly
shaved radishes. Simply submerge them in the liquid and refrigerate overnight. They are delicious!
19 RawFoodChef.com
Watermelon Rind Pickles
Yield: 2 quarts
I dislike wasting food, so whenever
possible, I make use of stems, peels, and other
edible foods. I feel good when I use every scrap
of organically grown, nutritious food that
might have otherwise been thrown away. Even
watermelon rinds can be juiced, or better yet,
they make wonderfully tasty, probiotic-rich
pickles. Peel the watermelon, cut into cubes,
add salt, and after a few days, you’ll enjoy a
tasty treat!
Watermelon rind pickles can be made sweet, like pickled beets,
or spicy or tart, like dill pickles. Have fun jazzing them up with
spices like ginger, pickling spice, chili flakes, or mustard seed.
8 cups 1-inch diced
watermelon rind from red or
yellow watermelon
21/2 tablespoons Himalayan
or sea salt or other highquality salt
1 quart filtered water
Optional seasonings: as desired
(allspice, pickling spice, ginger,
cloves, peppercorns, chili flakes,
etc.)
Equipment:

 Vegetable peeler

Chef knife
 Large glass or stainless steel bowl
Yellow watermelon rind pickles.
1. Prepare salt brine by combining 2 tablespoons of salt and 1 quart
of filtered water. (Put the additional ½ tablespoon of salt aside).
2. Peel the outer green skin from the watermelon rind using the
vegetable peeler. Discard the outer skin and cut the sweet
watermelon fruit away from the white rind. Put the sweet (red or
yellow) watermelon fruit in the refrigerator to eat at another time.
You will only pickle the white rind (located between the skin and
the sweet watermelon flesh).
3. Cut the watermelon rind into 1-inch squares and put it in the large
glass or stainless steel bowl. Sprinkle the reserved 1/2 tablespoon
of salt over the watermelon rind and toss well. Allow the salted
watermelon rind to rest for 30 minutes.
4. Add optional spices and toss well to incorporate.
5. Put the watermelon rind, along with the naturally occurring juice
and spices into a jar. Cover the top with the salt brine until the rind
is beginning to float.
6. Set the lid loosely on top of the jar; don’t seal it. Cover with a clean
dish towel and put the jar in a warm, dark place (65°F to 75°F)
where it won’t be disturbed. During this time you may have to
open the lid of the jar to allow gases to escape. To do this simply
loosen the canning ring, listen for the gas to escape, and tighten
the lid again.
Use a vegetable peeler to collect the
watermelon rind for pickling.
7. When the watermelon rind pickles are fermented to suit your
taste, seal the jar and refrigerate for up to 1 month.
20 RawFoodChef.com
Pickled Red Onions
Yield: 1 quart
These lightly pickled brightly colored onions are a delightful
addition to any savory salad. Even if you don’t like raw onions,
you will enjoy their sweet and tart flavor.
4 red onions, thinly sliced
1 cup lime or lemon juice
1⁄2 cup coconut nectar or
agave nectar
Equipment:
 Chef knife

Bowl
 Wide-mouth, quart glass jar with
1. Combine the onions, lime juice, coconut nectar and salt in the
bowl and allow it to sit on the kitchen counter for 24-48 hours.
2. When onions are sweet and delicious, put them in a sealed quart
jar and store them in the refrigerator for up to 1 month.
21 RawFoodChef.com
Spicy Pickled Vegetables
Yield: 1 quart
1 cup sliced onion
1 cup thinly sliced carrots
1 cup cauliflower florets
4 julienned jalapeños, seeded
and sliced
4 cloves garlic, chopped
Equipment:

Bowl
 Chef knife
Spoon
your instincts.
1. Prepare salt brine by combining the filtered water and salt, and let
the brine sit until the salt dissolves.
2. Combine the onion, carrots, cauliflower, jalapeños, and garlic in
the bowl and toss well to combine.
3. Pack the vegetables in the quart jar and cover with the brine. The
water should completely cover the vegetables
4. Set the lid loosely on top of the jar; don’t seal it. Cover with the
clean dish towel and put the jar in a warm, dark place (65°F to
75°F) where it won’t be disturbed.
5. After about 3 days, start to visually inspect the water in the jar
to see if it has bubbles rising to the top. The water will become
cloudy and there may be a scum forming on the top of the water.
This is normal and not a problem; simply scoop away some of the
scum with a clean spoon that has been rinsed with filtered (nonchlorinated) water. The pickled vegetables may begin to smell a
little sour, which is fine, but if the smell is rotten, something might
have gone awry and it may need to be thrown out. (See note, at left.)
6. It will take about 3-10 days before the pickles are ready, depending
on the temperature and how sour you like your pickles. Taste them
from time to time to see if the taste and texture are to your liking.
When they taste good to you, they are done.
7. To store the pickled vegetables, tighten the lid, and store it in the
refrigerator. Because there is no vinegar to preserve the pickles,
they will only keep about 2-3 weeks.
22 RawFoodChef.com
Pickled Jalapeño
Chili Peppers
Yield: 1 quart
4 cups jalapeños, seeded and
sliced
4 cloves garlic, chopped
1 red onion, julienned
Equipment:
 Paring knife
your instincts.
1. Prepare salt brine by combining the salt and filtered water, let the
brine sit until the salt dissolves.
2. Combine the jalapeños, garlic and onion in a bowl, toss well to
combine.
3. Pack the mixture in the quart jar and cover with the brine. The
brine should completely cover the peppers.
4. Set the lid loosely on top of the jar; don’t seal it. Cover with the
clean dish towel and put the jar in a warm, dark place (65°F to
75°F) where it won’t be disturbed.
5. After about 3 days, start to visually inspect the water in the jar
to see if it has bubbles rising to the top. The water will become
cloudy and there may be a scum forming on the top of the water.
This is normal and not a problem; simply scoop away some of the
scum with a clean spoon that has been rinsed with filtered (nonchlorinated) water. The pickled vegetables may begin to smell a
little sour, which is fine, but if the smell is rotten, something might
have gone awry and it may need to be thrown out. (See note, at left.)
6. It will take about 3-7 days before the pickles are ready, depending
on the temperature and how sour you like your pickles. Taste them
from time to time to see if the taste and texture are to your liking.
When they taste good to you, they are done.
7. To store the pickled peppers, tighten the lid, and store it in the
refrigerator. Because there is no vinegar to preserve the pickles,
they will only keep about 2-3 weeks.
23 RawFoodChef.com
Since 1998 Living Light Culinary Institute
has established itself as the world’s premier
gourmet raw culinary school, attracting
people from over 60 countries around the
world, and all walks of life. We offer a variety
of practical, yet fun and life-transforming
culinary and nutrition programs to suit
every student, from novice to professional
chef! Whether you want a career in the fast
growing arena of gourmet raw foods, or
simply want to prepare meals for family and
friends, our courses inspire every student
to create healthier, more conscious cuisine
without sacrificing taste, presentation, or the
emotional satisfaction of food. Living Light
Culinary Center is a state-of-the-art facility
located on the beautiful Mendocino Coast in
Fort Bragg, California, designed to provide
the latest advances in raw culinary education
and services. Students find healthy lifestyle
products for the raw chef at our Living Light
Marketplace, and stay at the eco-friendly
Living Light Inn for a memorable experience! Please visit RawFoodChef.com for
more information about classes, schedules,
tuition, registration, and lodging.
Living Light International • 301-B North Main Street, Fort Bragg, CA 95437
707-964-2420 • 800-816-2319 • [email protected] • RawFoodChef.com

Pickles, Krauts, and Kvass

Transcription

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