Oooosha

Raw
Fermentation
by Amy Levin & Jo Balfe
Foreword by Russell James

www.ooosha.co.uk
 Copyright Amy Levin and Jo Balfe.

No part of this book may be produced by any means, nor transmitted, nor translated
into a machine language, without the written permission of the publisher.
The right of Amy Levin and Jo Balfe to be identified as the authors of this work has been asserted
in accordance with sections 77 and 78 of the Copyright, Designs & Patent Act 1988.

CONDITIONS OF SALE
This book is sold subject to the condition that it shall not, by way of trade or otherwise,
be lent, resold, hired out, or otherwise circulated without the publishers prior consent
in any form of binding or cover other than that in which it is published and without a
similar condition, including this condition, being imposed on the subsequent purchaser.

First Published by Amy Levin and Jo Balfe in Great Britain in 2013

DISCLAIMER
The techniques and advice described in this book represent the opinions of the authors,
based on her experience. The author expressly disclaims any responsibility for any liability,
loss or risk, personal or otherwise, which is incurred as a result of using any of the
techniques, recipes or recommendations suggested herein.

Designed by John Amy

www.promo-design.co.uk

Photography by
Marie Stone
www.mariestone.co.uk
and
Ben Mathers
www.benjaminmathers.co.uk

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 This book covers the fundamentals of raw fermentation and
outlines the following topics, techniques and principals
Fermented nut cheeses; hard and soft cheeses with both
sweet and savoury recipes
Collecting and using nut whey
Lacto Fermented fruit chutneys and salsa
Vegetable chutneys and condiments
Kimchi; using cucumber and cabbage
Sauerkraut; basic recipe and recipes using various vegetables,
herbs and spices
Kombucha; using tea and coffee and how to create fizzy, soda
like kombucha drinks and kombucha vinegars
Water kefir; basic recipe and how to create fizzy, soda like kefir
with various sub recipes
Accompaniments; crackers and bread to serve with your
cheeses and fruit and vegetable ferments
Links; for useful websites, tools, supplies and inspiration
Troubleshooting pages after each section

In this book, Amy and Jo take fermenting

beyond necessity and into the realm of art; they inject
pride in producing something special for
yourself and the people you care about, while
maintaining all the health benefits that are associated
with these ancient processes.
RusseLL JAmes

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 About the Authors
Amy attended a 3 year culinary arts course and at the age
of 18 she began her career as a chef, but soon realized
something was missing between the meat and potatoes
vegetables! It was at this time that Amy found her way into
a vegetarian kitchen and experienced the true genius of
vegetarian cooking.
This naturally peaked her interest in health, which led to
her attending an intensive Holistic Health Counseling
program in NYC at the Institute for Integrative Nutrition.
During this time she was first introduced to raw food,
specifically chocolate. After graduation she returned to her
biggest passion, being a chef, and was now able to couple
that with holistic balance and nutritional awareness.
Amy went on to work for several of the UKs most well known raw chocolate companies,
where she learned the science of chocolate making. Little did she know it would becomes
her lifes passion and work. Amy then went on to work with some top chefs, including world
renowned raw food chef, Chad Sarno at Saf Restaurant during its opening years, where she
was Senior Sous and Pastry Chef. Amy now teaches throughout the UK and North America
and resides in England.

Jo first discovered raw foods whilst traveling in Australia

where she worked within a raw food community in 2006.
Having a lifelong passion for health, organics and food, she
instantly felt the benefits of eating a high-raw diet and
began creating raw foods which she continued to make on
her return to the UK.
This new found passion led to her teaching raw food
classes in Norwich where she lives. This evolved into her
opening her own cafe in 2011; The Nectar has become a
center for organic, vegan and raw cuisine and education in
Norwich as she continues to teach regular raw food
workshops based around local and seasonal produce.
Having been raised on home grown, home made and preserved foods, she naturally became
aware of the benefits of gardening and preservation. After discovering raw foods, she began
experimenting with raw fermentation, turning her cabbages into sauerkraut and cucumbers
into pickles. After meeting Amy on one of her raw chocolate masterclasses, they began
developing the 'Raw Fermentation' class together and have since been teaching it around
the UK and Europe. Now a mum, she plans to bring her baby up on a diet full of raw,
fermented and organic foods

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Table of Contents
Foreword
>6<

Introduction
>8<

Nut Cheese
> 11 <

Fruit Chutney & Salsa

> 24 <

Vegetable Chutney & Condiments

> 32 <

Kimchi
> 38 <

Sauerkraut
> 41 <

Kombucha
> 46 <

Water Kefir
> 53 <

Accompaniments
> 59 <

Useful links
> 64 <

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 Foreword

F
ERMENTED foods are easily some of the most nutritious and beneficial foods
we can eat. Benefits of fermenting processes, which date back hundreds of
years, are well known and well documented; brighter eyes, clearer skin, shiny
hair. They all arise from creating an internal environment that helps us get the
most from the foods we eat, by aiding in digestion and assimilation.
Creating that internal terrain, allows our beauty to shine from the inside out.
Thats the promise of fermented foods, which is why these processes have lasted
so long in human history.
I believe culturing and fermenting foods was originally done out of necessity, to
preserve foods, but as the health benefits were realized, so the popularity and
longevity of the processes grew.
In this book, Amy and Jo take fermenting beyond necessity and into the realm of
art; they inject pride in producing something special for yourself and the people
you care about, while maintaining all the health benefits that are associated with
these ancient processes.
Of course, the food you grow yourself, in our current time in history, is going to be
vastly superior to the food you buy in the shops.
That is also true for fermented foods.
The canned and jarred versions of things like sauerkraut may have been
pasteurized, processed and packaged in a way that looses a huge amount of the
beneficial cultures we are creating in the first place. So it really is worth setting
aside some time in your week to play and experiment with these techniques.
I think the important thing about any recipe book, is that as much as it will
encourage you to go on your own path, to play and experiment, that the recipes
must work every time.
I know that Amy and Jo have spent a huge amount of time testing and teaching
these recipes, so you can rely on them.
You can be confident by following these well thought-out recipes and techniques
that fermenting will work for you. Every time.
From that place, you will build the confidence to make food gifts for your friends,
try variations and make this group of foods part of your every day experience.
In no time, youll find yourself experimenting with foods and processes that you
would never have tried before. I mean, who wouldnt be at least a little scared
about growing microbes and cultures in their food before eating them, let alone
giving them to someone else to eat?

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This book takes all the fear out of those subjects, giving you the confidence to
setup your fermentation practice. In no time at all youll be out, excitedly buying
extra jars in all shapes and sizes to ferment in.
Set some time aside right now, grab a favourite drink, and browse through the
pages of this book. Enjoy the love and attention to detail that Amy and Jo have
put in every recipe.
Then pick just one recipe youll start with. Let the authors guide you through the
recipe, until you attain the promise of this book: mastery.
From the indulgence of cheesecakes, to the grounded and hugely practical recipes
and troubleshooting guides for sauerkraut, this book is an incredible guide and
resource for anyone who cares about making the most nutritious food for
themselves, while celebrating just how far weve come in being able to make such
glorious looking treats in the healthiest way possible.
So enjoy the process and share the fruits of your labour with those you love.

Russell James
The Raw Chef

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 Introduction
By Jo Balfe

T
HE ancient skills of fermentation have been passed down through generations
in cultures all around the globe. From children learning the art of making
kimchi in korea at an early age, to traditional wine, cheese and bread making
in France. Fermented foods have a place in almost every culture in the world.
However, in recent years, since the take-over of pasteurisation and mass-production
of our food by industry, many of these traditional skills have been lost and we no
longer have the artisan bakers, brewers and makers in every village preparing our
foods in these ways. As Sally Fallon said in her book Nourishing Traditions,
The science and art of fermentation is, in fact, the basis of human culture without
culturing there is no culture. She is right, in fact when we look at countries thought
to have a strong culture they too have kept a connection to their traditional
cultured foods. In modern society, we have been accustomed to choose fast,
pasteurised, canned and processed foods which are far from being made with the
attention and care of their traditional equivalents. As Sally Fallon puts it, we need
to bring to out tables foods and beverages prepared by magicians not machines.
Fermentation is a science as well as an art, requiring time, patience and care for the
food that you are not only preparing but growing from its initial form to a more
developed, nutritious and mature flavour. We are alchemists in the kitchen, creating
not only these amazing living foods, but also the bacterias which make them thrive.
When you first start with fermenting, you will find yourself suddenly the guardian of
your new, living-foods. You will be checking, feeding and keeping them warm!
You will watch the bubbles of life start to form and hear noises of gases escaping.
You will see colours changing and the volume increasing as you continue to look
after these foods with your own good energy. The end result will be a delicious
product, usually totally different from the taste of the initial ingredients you have
started with. It is a process of complete attention to which you are rewarded with
the fruits of your efforts with these preserved and nutritious foods and drinks.
The word probiotic literally comes from the latin meaning, for-life. Without
probiotics there is no life. So how have we become so far removed from these life-
promoting, traditional methods of food preparation? Our modern lives mean that
we have less time to spend in the kitchen, and rely on supermarkets to tell us what
to buy and eat year round. So why should we put such effort and time into making
these foods, when there are so many ways and shortcuts that can be taken these
days when our time is so precious? Here are some of the reasons why fermenting is
so worth it:

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Increased digestion
Fermented foods are generally more digestible in the body, as the process of
fermentation actually pre-digests a lot of the difficult to digest carbohydrates in the
foods. Milk, for instance contains lactose which is difficult or impossible to digest for
many people, however it is often tolerable when it is turned into yogurt or kefir. In
the foods that we are working with in this book, nuts, cruciferous vegetables and
fruits can be made more digestible through the breaking down of their complex
carbohydrates. Many people find these foods hard on the digestion when eaten raw,
although when we ferment them, they are actually much more digestible and
therefore we can better assimilate the benefits of these foods. The lactic acid
produced during the culturing process promotes a healthy gut flora, which means
that our digestion is improved over all.
Increased Nutrition
When we introduce good bacterias to our foods, we also increase the amounts of
vitamins, minerals and enzymes. The process of changing sugars into lactic acid can
greatly increases B vitamins in fermented foods as well as vitamin C and K. Not only
are these nutrients increased, they are also more easily absorbed due to the
digestibility and enzymes in the foods. As they say; its not what you eat but what
you assimilate. The lactic acid produced helps promote a healthy gut flora, as well as
preserving the foods, and when our gut flora is healthy, we are able benefit from
these nutrients to their highest potential. The beneficial organisms also produce
anti-biotic and anti-carcinogenic substances. Fermented foods have been shown to
reduce some cancers, especially colon cancer. In countries where fermented foods
are eaten regularly, there are much lower cases of stomach and colon cancers.
Natural preservation
Foods were traditionally fermented to preserve them before the age of refrigerators,
canning and additives. It was known that by using salt, whey and naturally occurring
yeasts, foods could be stored for longer periods of time and be used as a food source
when produce was scarce. Milk could be turned into kefir, fruits into wines and
vinegars and vegetables into pickles. In todays age, when we no longer have to worry
about these factors, fermenting for this purpose seems un necessary to some.
However, when we look into the health benefits, not to mention the taste
sensations of fermented foods, it is something we should re-establish for so many
reasons. Eating local, seasonal food is something we are passionate about, so
making use of natures abundances of fruits and vegetables in season, to be able to
enjoy them all year round is something to be grateful for.
Its fun!
Overall, making your own cultured food is fun and rewarding! It is the ultimate slow
food and watching your jars and bottles grow and develop over a period of time can
be a pleasure that everyone can enjoy. When we create something over an amount
of time, we are also putting our own energy into the food, which you could see as
having a presence in the food itself. Putting your attention into the sourcing, making

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and care of these foods, means that you feel a sense of reward at the end that you
have grown your own living, nutritious foods. A cupboard full of colourful jars and
bottles is a beautiful sight to behold
So here it is. Our guide to making totally raw, vegan nutritious fermented foods with
some innovative twists. Remember that if you have not eaten much in the way of
fermented foods before, it can take your body a while to adjust to the amounts of
new bacterias in your body, so use them as an accompaniment to your meals rather
than in large amounts. As your bodys balance of good bacterias stabilises, you will
find that any symptoms related to bad bacteria die off should go. Share these
fabulous recipes with your family and friends, they are sure to impress anyone with
their unique flavours.

Jo Balfe
www.thenectarcafe.co.uk

Cruciferous vegetables such as cabbages and radishes contain
anti-cancerous properties due to there high content of
sulforaphane. It has been shown to increase the capacity of the
liver to fight off cancer causing compounds.

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 Fermented Nut Cheese
everything I know about making fantastic nut
cheeses, I learned from my mentor and good
friend, Chad sarno. On the pages to follow
you will find decadent raw cheese recipes,
largely inspired by my time working with
Chad at saf Restaurant.

As most of us already know by now, nuts are not the easiest food to digest due to
their naturally occurring enzyme inhibitors. This can be overcome, however, by simply
soaking the nuts and then, taken one step further by fermenting them into a highly
digestible probiotic rich food. For those of you who do not tolerate dairy cheese, nut
cheese is a good alternative and one that friends and family will enjoy as well.

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 A little about nuts
and seeds
If you have looked at one raw food recipe, you are
likely to see that nuts/seeds are soaked prior to using.
There are many reasons for this, but to name a couple
that apply to cheese-making

Some nuts/seeds contain enzyme inhibitors. These are naturally present in

the raw nut /seed in order to prevent them from prematurely sprouting. In
nature, they would lay dormant until it rained, at which time the inhibitors
would be switched off allowing the nut or seed to sprout and grow. By
soaking the nut/seed you are mimicking nature and asking the nut/seed to
become active and alive again. By doing this, you are also making them
more easily digestible and helping your body to absorb all their valuable
nutrients, amongst other things.
By soaking nuts/seeds you soften them and make them easier to blend/
break down. When making cheese, you want the nuts/seeds to break down
easily into a smooth consistency. Some nuts/seeds need less soaking time,
such as macadamias, pine nuts and cashews which need only 20 minutes 2
hours, but others need 6 12 hours, such as almonds, hazelnuts, walnuts,
pumpkin seeds and sunflower seeds.
Generally, I soak nuts/seeds overnight as I find that the easiest thing to do,
but if youre in a rush and deciding to make nut cheese last minute I
suggest using pine nuts or cashews as they require the shortest soaking time
of about 1 hour.

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 Nut Whey

T
RADITIONAL whey is a by-product of making
cheese, and can also be made by pressing
live yogurt at home for use as a starter in
fermented foods. When we make nut cheeses, we
are also able to produce a whey-substance in the
pressing stage, which can be used as a dairy-free
alternative. This substance is a cloudy liquid which
will press out of the nut cheese during the
fermentation stage. Sometimes there is a thick
creamy layer on the top of the whey, which can be
scraped off and used like sour cream or yogurt, or
as a topping for the Coffee Kombucha to make an
Irish cream!
If you press your nut cheeses and find that you
have whey, you can store it in a jar and leave it in a
warm place for an extra 24 hours before using or
storing in the fridge. You can use it as a starter in
the fruit chutneys or salsa. This whey contains all Whey pressed from almond cheese which
the beneficial bacterias of the probiotics being used has been left to second ferment for an extra
to make the cheese and these probiotics are 24 hours and then stored. Notice the cream
multiplied during fermentation and will act as a layer on the top of the whey, which can be
valuable starter for your foods. I wouldnt use them scraped off as a sour cream.
in vegetable ferments such as sauerkraut however, as it may change the consistency. Also, the
vegetables contain many of their own natural bacterias, so it is not necessary to use a starter.
Almond and macadamia tend to make the best whey when pressed, as cashews make a very
creamy substance which doesnt separate. We also use cashew cheese more often as a sweet
cheese in cakes or a soft boursion type cheese, so it is not necessary to press. If you do not use
your whey straight away, you can store it in the fridge for up to four weeks.

TIP To yield more cream from your harder cheeses ( macadamia and almond based
cheeses) press them as outlined in the recipes to follow, transfer the whey to a jar and then,
with the cheese still in the muslin or nut bag, squeeze out all excess liquid, this will be a thick
cream. From there you can place in a warm spot to further ferment or use as is.

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 Cashew Cheese
A soft, versatile cheese, similar to a boursin, which can be
flavoured in the same way, with the likes of olive relish, tomato
relish and smoked paprika, fresh herbs and lemon zest or used in
an entirely different way to make cheesecake.

The Base Seasoned Base Recipe:

250g or 2 c cashews, soaked and rinsed
50ml 100ml or c c water or as needed
to assist in blending
tbsp higher nature probiotic powder or
1 probiotic capsule, emptied
Blend all ingredients on high speed in the vita mix
until completely smooth, scrape the jug down half way
through to be sure you have no chunks remaining. Try
not to add any additional water as it will create a less
firm cheese.
Scoop this mixture out into a medium mixing bowl
and lay cling film directly on top of the mix, tucking it
in slightly on the sides
Set the bowl in a warm place in your kitchen
overnight on top of the dehydrator works great!
When you come to use the cheese, it will be slightly
sour smelling and fluffy with air bubbles this means
it has fermented and is ready to use.
1 recipe cashew cheese base, fermented 24
hours or until sour
1 tbsp nutritional yeast, powdered in spice mill
tbsp onion powder
2 tsp fine crystal salt
Using your hands, mix all ingredients together until
evenly distributed. This is a savoury base recipe. You can
serve this as is or see below for a couple of variations.
Note when following the cheese recipes, bear in
mind that all salts vary in saltiness sea salt is very
different from crystal salt which is very different from
black salt, for instance. The general culinary rule is you
can always add but cannot take away that is best
followed here.

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 Variations
Olive & Herb Cheese
To cashew cheese seasoned base add:
c chopped kalamata or black olives
1 shallot, minced
c chopped mixed herbs, oregano, thyme,
parsley, tarragon, chives
Zest of 1 orange
Zest of 1 lemon
Smokey Harissa Cheese red chili, de-seeded and minced
To cashew cheese seasoned base add:
2 tsp smoked sweet paprika
c sun dried tomatoes, re-constituted (if not
moist) and diced
2 shallots, minced
2 tbsp Belazu Rose Harissa or your favourite
Harissa (optional)
1 tbsp chopped oregano
1 tbsp chopped thyme

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 Macadamia Cheese
A rich, harder cheese which is perfect for rolling in herbs or setting
into a round and topping with crushed peppercorns. The deep richness
of this cheese would be nicely accompanied by a fruity, slightly acidic
chutney or coulis such as black cherry, cranberry or fig & balsamic.

The base Place the bowl, with weight, in a warm place, such as
on top of your dehydrator, on the shelf above your
250g or 2 c macadamias, soaked 4 8 hours or dehydrator, near a heater or just in a warm room.
overnight and rinsed
After 24 hours you will find that the cheese has
100ml 150ml or c c water, or as needed aerated quite a bit and has a sour smell, this means its
to assist in blending ready to be seasoned. If the cheese is not yet sour
tbsp higher nature probiotic powder, such as smelling allow it to ferment an additional 12 24
higher nature or 1 probiotic capsule, emptied hours and be sure its in a warm place.
Pour the whey into a small jar and refrigerate until
In a high speed blender or food processor combine
ready to use.
all ingredients and process until smooth. This cheese
will be pressed, the excess liquid extracted, so if you If the cheese is not as firm as youd like, then you
add a little too much water its not a problem. can press it manually to squeeze out excess liquid
which will look like cream. This cream can be used in
Transfer the cheese to a nut milk bag or double
smoothies, as a starter in raw yogurt or for Irish Coffee.
layered cheese cloth. Place the bag of cheese inside a
Once the cheese is at your desired firmness, its time
sieve and suspend the sieve over a bowl. Use a bowl or
to season it.
plate to press on top of the cheese and then place a
weight on top, such as a 1 liter jar of water. This will CONTINUES
slowly press the whey from the cheese as it ferments.
This whey can be discarded or used to start the
fermentation of chutneys, salsas and other fermented
items.

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The seasoning Add all ingredients to your cheese base and mix well
with you hands making sure that any lumps in the dry
1 tbsp nutritional yeast, powdered in a ingredients are smoothed out. You can be sure of this
coffee/spice mill
by running them through a sieve before adding them
tbsp onion Powder to the cheese base. Once you have achieved the taste
you desire, its time to mould your cheese, see below.
1 tsp fine crystal salt Cheese base (no fresh herbs added) will keep 3 weeks
in an air tight container.
8 tsp nutmeg
1

NOTE when following the cheese recipes, bear in

8 tsp white Pepper
1
mind that all salts vary in saltiness sea salt is very
different from crystal salt which is very different from
black salt, for instance. The general culinary rule is you
can always add but cannot take away that is best
followed here.

Forming your cheese

Log: Using a teflex sheet or greaseproof paper roll your macadamia cheese into
logs as small or large as you wish. Chop about 1 c of fresh soft herbs such as
tarragon, chives, parsley or chervil and roll the cheese through the chopped herbs to
coat evenly. Store the cheese in the teflex or greaseproof paper you rolled it in,
wrapped in cling film. Once the cheese is rolled in fresh herbs, it only keeps about 3
days because the herbs will go black quickly. Its best to do this fresh on the day
you want to serve it. You can also form the cheese into logs, roll in greaseproof
paper and cover in cling film and freeze until you are ready to use it.
Mould: Line your preferred cake tin or terrine mould with cling film and press the
cheese into the mould. Once evenly pressed, top with chopped candied nuts, fennel
pollen, smoked salt or crushed mixed peppercorns. Again, once you top the cheese
it will not keep as long, so its best to do this on the day you wish to serve it or
make small pieces and freeze them until you are ready to use them.

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 Almond Cheese
A more time intensive cheese due to peeling the skin,
but well worth the effort for this delicate, light cheese which is
wonderful for cheesecake.

The base
250g or 2 c almonds, soaked overnight and
rinsed
tbsp higher nature probiotic powder or
1 probiotic capsule, emptied
100ml 150ml or c c water, or as needed on top of your dehydrator, on the shelf above your
to assist in blending
Bring 500ml of water to the boil and remove it from
the heat. Add the almonds and set aside for 1 2
minutes. Drain the water off and squeeze the almonds
between your thumb and forefinger; The skins will
come right off. Rinse the almonds.
In a high speed blender or food processor combine
all ingredients and process until smooth. This cheese
will be pressed, the excess liquid extracted, so if you
add a little too much water its not a problem. Transfer
the cheese to a nut milk bag or double layered cheese
cloth. Place the bag of cheese inside a sieve and
suspend the sieve over a bowl. Use a bowl or plate to
press on top of the cheese and then place a weight on
top, such as a 1 liter jar of water. This will slowly press
the whey from the cheese as it ferments. This whey can
be discarded or used to start the fermentation of
chutneys, salsas and other fermented items.
Place the bowl, with weight, in a warm place, such as
dehydrator, near a heater or just in a warm room.
After 24 hours you will find that the cheese has
aerated quite a bit and has a sour smell, this means its
ready to be seasoned. If the cheese is not yet sour
smelling allow it to ferment an additional 12 24
hours and be sure its in a warm place.
Pour the whey into a small jar and refrigerate until
ready to use.
If the cheese is not as firm as youd like, then you
can press it manually to squeeze out excess liquid
which will look like cream. This cream can be used in
smoothies, as a starter in raw yogurt or Irish Coffee.
Once the cheese is at your desired firmness, its time
to season it.
CONTINUES

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The seasoning
1 tsp garlic powder
tbsp onion powder
1 tbsp nutritional yeast, powdered
tbsp smoked salt, powdered
tsp fine crystal salt tsp black pepper,
powdered
tsp coconut sugar, powdered (optional)
Line a mini spring form cake tin with cling film, press
the cheese into the tin, release from the tin and cover
the cheese wheel in Maple Aniseed Almond Brittle.
Dehydrate the wheel for 12 hours or until the cheese
has firmed slightly or serve as it is without dehydrating.
NOTE when following the cheese recipes, bear in
mind that all salts vary in saltiness sea salt is very
different from crystal salt which is very different from
black salt, for instance. The general culinary rule is you
can always add but cannot take away that is best
followed here.
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Maple Aniseed Almond Brittle
with Smoked Salt
250g or 2 c Almonds, soaked 8 hours
150ml or c maple syrup
1 tsp smoked salt
1 tsp Ground Anise seed
In a food processor, blend all ingredients until
almonds are broken down, but with a good bit of
texture left.
Turn the mix out onto a teflex lined dehydrator tray
and dehydrate for 8 hours at 118c, flip onto the mesh
sheet and continue to dehydrate 12 hours or until dry.
Once cool, break the brittle up and pulse in the food
process or in a mortar and pestle until its crumbly.
Serve with crackers and a shaved fennel salad dressed
with olive oil, lemon and salt. Store brittle in an
airtight container for up to 6 months.
Almond Cheese Croutons
with Olives and Herbs
1 batch seasoned almond cheese,
fermented 24 hours
c chopped high quality kalamata olives
mixed herbs, oregano, parsley, tarragon,
rosemary, etc
c minced shallots
In a medium mixing bowl, combine all ingredients
well. Transfer to a teflex lined dehydrator tray and
,using a cranked spatula dipped in water, spread the
batter evenly across the sheet about inch thickness.
Use the spatula to score the dough into crouton sized
pieces. Dehydrate at 118c for 8 hours or until dry
enough to flip onto a mesh sheet. Dehydrate a further
12 hours or until dry. Store in an airtight container for
a few months.
19
 Fermented Cheesecake
You can use most nuts or combinations of nuts, to make a fermented
cheesecake. In the recipes to follow, I use primarily cashews due to their
neutral flavour and creamy texture, but you could mix cashew with pecan,
hazelnut, pine nut, etc and create various, unique cheesecakes!

To make basic cheesecake filling The Crust

1 recipe cashew cheese 200g or 1 c almonds, pecans or hazelnuts
soaked, rinsed and dehydrated
50ml or c lemon juice
3 tbsp coconut sugar
150g or 1c xylitol powdered in the vita mix
(you can use coconut sugar, but it will take 1 tbsp coconut oil, melted or softened
away that pure white colour)
1 tbsp lacuma (optional)
1 vanilla pod, scraped save the pod for
making vanilla milk or infusing syrups Pinch salt

Pinch of salt 8 tsp vanilla powder

1

8 tsp grated nutmeg, optional

1
100g or c coconut oil melted
Combine all ingredients except the coconut oil in a
food processor until smooth, add oil and process to
combine. has firmed slightly or serve as it is without
dehydrating.
Process all crust ingredients, except water and
coconut oil, into a food processor until crumbly, but
still with lots of texture.
Add coconut oil and water and process just to
combine.
Line the bottom of a spring form pan with cling film
and press the crust into the pan, bringing the crust up
the sides if that is the type of base you desire. Press the
crust so its rather compacted. Set in the fridge or
freezer for 15 minutes.
Once set, pour the cheesecake filling into the crust
and smooth out with a cranked/offset spatula.
Place in the freezer for 2 4 hours to set, remove
from the tin and slice into even portions. Store extra
slices in the freezer for up to 3 months in an air tight
container.

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 Mocha Cheesecake
Add c of raw chocolate powder to the cheesecake
filling, replace the xylitol with powdered coconut sugar,
reduce the lemon juice to 25ml or 3 tbsp and add 12
drops of Medicine Flower Coffee Extract and 1 tsp
Nama Shoyu. Use hazelnuts in the basic Crust Recipe.

Raspberry & Summer Berry

Vanilla Swirl Cheesecake
Cheesecake: Use the cashew base recipe and reduce the lemon juice
to 25ml or 3tbsp, add 50g or c more coconut oil, 8
Once cheesecake base is made, transfer half of the drops raspberry extract from Medicine Flower and
filling from the food processor into a bowl and set to 225g or 1 c of Seasonal Berries (such as Raspberry or
one side. Add 3 tbsp freeze dried raspberry powder and Logan Berries) and proceed as normal. Use almonds to
5 drops Medicine Flower Raspberry Extract to the make the basic Crust Recipe.
filling left in the food processor and pulse to combine.
Pour both fillings into the prepared pie crust,
alternating between raspberry and vanilla and
overlapping slightly until all the filling is in the base.
Using the handle of a utensil or a skewer, swirl the two
fillings together. Once complete, use a cranked spatula
or the back of a spoon to smooth the top of the
cheesecake. Sprinkle with whole freeze dried
raspberries and place in the fridge or freezer to set.

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 Chocolate Cherry
Macadamia Cheesecake
with Oat Pastry Crust
The cheesecake filling
1 recipe macadamia cheese base
160ml or c + 1 tbsp water
30ml or 2 tbsp lemon juice
50ml or c coconut oil, melted
75g or c cacao butter, melted
1 tsp sunflower liquid lecithin
1 tsp vanilla powder or 1 vanilla bean scraped
200g or 1 c coconut sugar
3 drops black cherry extract
from medicine Flower
250g or 1 c fresh cherries,
stones removed and cut in half
In a food processor blend all ingredients expect
cherries, into a smooth paste consistency. At the end,
remove the blade and fold in the chopped cherries.
Pour this mixture into your prepared pastry crust.
www.ooosha.co.uk
For the pastry crust
150g or 1c oat flour
(sprouted oats, dried and made into flour using
high speed blender or spice mill)
100g or 1 c almond flour
(made from dried almond pulp)
50g or c lacuma
1 tsp vanilla powder
100g or c coconut sugar,
powdered in spice mill or high speed blender
75ml or c coconut oil, melted
60ml or c + 1 tbsp water
Pulse all dry ingredients in the food processor to
combine evenly.
Add the liquids and pulse until it comes together
slightly, but not into a ball. It should hold when pressed
into a patty but fall apart easily.
Line the bottom of your spring form mould with
cling film and press the mixture into the bottom of the
pan, Allow to set in the fridge, once set pour in the
cheesecake filling and smooth out the top with a
cranked spatula.
Place in the freezer for 2 hours to set firm enough to
cut.
Store extra in an air tight container in the freezer for
2 months.
22
Troubleshooting Cheeses
I dont have a high speed blender so I am using a food processor to
make my cheese and the consistency is not very smooth what can
I do about this? Try doubling the recipe as sometimes I find that if the machine has
more to process it does a better job. However, this may just be the case for you until you
are ready to buy a high powered blender.
Its been 24 hours and my cheese is not sour smelling or tasting and
has not aerated what did I do wrong and how do I fix it? A few
elements come in to play here be sure you are using a good probiotic. The amount I
specify using is based on the brand I use, Higher Nature, yours could be stronger or
weaker. You may need to adjust the amount you use. Another issue it warmth, the cheese
needs to be put in a warm place so the probiotics can start the fermentation process. The
most effective way I have found, is placing the bowl directly on top of the dehydrator
(with the dehydrator on 115 130) this has never failed. If you have an airing
cupboard, this could also work. You can also try warming the water you use to blender
the nuts and dissolving the probiotic powder into it, then adding it to the nuts and
continuing with the blending process. This step could kick start the probiotics and
therefor the fermentation process.
The cheese fermented, but there is a dry crust on the surface. This is
not a problem, but will create an inconsistent texture in your cheese and possibly a
slightly over fermented flavour through it as well. Be sure to follow the instructions
provided and either cover the bowl tightly with cling film and poke a couple holes in it or
press the cling film onto the surface of the cheese, this will create an air barrier where a
crust will definitely not form.
I have pressed the macadamia/almond cheese overnight and its still
very soft. What should I do? Simply press the cheese by hand through your nut
milk bag or muslin cloth until as much liquid as possible is released. For the next batch,
consider using less water. Only use as much water which is necessary to create a smooth
cheese.
How long will the unseasoned cheese base keep? The cheeses keep quiet
well both fermented and dry seasoned. As long as they are stored in an air tight
container in the fridge, they should keep 2 3 weeks, but definitely check them weekly
as everyones fridge temperature is different so shelf life with vary a bit. Once you add
seasoned nuts, fresh herbs, citrus zest, olives, etc.. The shelf life drops to about 3 5
days, however, freezing will keep everything fresh.

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Lacto-Fermented Fruit
Chutneys & Salsa
F
RUIT chutneys can be made using lacto-fermentation in a similar way to
making vegetable salsa or krauts, except they do not require a long fermenting
time and need a starter to help them ferment. You can use the whey made
from making nut cheese as a starter. This contains natural lactobacilli, which acts as
the inoculants. Unlike vegetable ferments, fruits, once fermented and stored in a
refrigerator, need to be eaten with 2 months. They can much easier turn to alcohol,
due to the natural sugar content, so you need to check your chutney each day and
make sure it doesnt over ferment.
Sometimes lacto-fermented products go bubbly, or produce white foam on the top.
This is normal and the foam can be easily removed using a spoon. A mildly
fermented smell is desired during the process, though an overwhelming smell of
rotten fruit is a sign that your chutney has gone too far. This is not likely to happen
if you use the whey to ferment your chutneys, unless it is very hot or you leave it
out too long. The benefits of lacto-fermented fruit chutneys are that they do not
take long from start to refrigeration time, though the downside is you have to be
more vigilant with checking them.

Sweetener guide
You can use different natural sweeteners in your lacto fermented chutneys. Try to
avoid using processed sweeteners as much as possible. These include refined cane
sugars, but also agave syrup which can be highly processed and refined. The best
sweeteners come from whole fruits (fresh or dried) coconut based sugars ( which
are low GI and contain natural probiotic cultures ) or maple syrup. Honey is not
ideal to use in fermented foods, as its naturally occurring anti bacterial properties
may interfere with the bacteria necessary in the fermentation process.

The word probiotic literally comes from the latin meaning,
for-life. Without probiotics there is no life.

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 Chutney
Here are some seasonal fruit recipes, great for serving with nut cheese
and crackers, or as an accompaniment to meals such as raw curries or
nut loafs. They are also amazing served on top of warm breakfasts, such
as warm buckwheat porridge, oatmeal porridge or stirred into yogurts,
for a probiotic kick to your morning!

Pear & Ginger Chutney

3 c diced pears (conference, comice and
williams are all good local varieties)
c whey from making nut cheeses or
tbsp probiotic powder / 1 capsule emptied
cup date paste (dates that have been soaked
and blended to a puree)
cup raisins
cup water
1 tbsp grated ginger
tsp salt
1 tsp Chinese 5 spice

Combine date paste, water and whey (or probiotic

powder) and whisk until smooth.
Add all other ingredients and mix well.
Transfer into a kilner jar, leaving at least a 1" gap
below the lid. Make sure the liquid rises above the fruit,
adding more water if necessary.
Leave at room temperature or a warm place like an
airing cupboard for 2 4 days (the warmer the room
the quicker it will ferment).
Check your chutney daily, burping the lid to avoid
explosions.
When you see small bubbles and it tastes sweet and
fermented, transfer the jar to the fridge and eat within
2 3 weeks.

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 Fig & Walnut Chutney
This is a basic chutney recipe, you can add lots of
ingredients in order to spice it up a little, such as orange zest,
nutmeg, shallot, chili, etc

3 cups fresh figs (about 6 large), stalk

removed, cut each fig in half and each half into
4 wedges
cup whey from making nut cheeses
cup raisins
cup walnuts (fresh if available),
roughly chopped
cup water
cup date paste

Combine date paste, water and whey in a medium

bowl and whisk until smooth.
Add all remaining ingredients and stir to combine.
Put into a wide mouthed jar and make sure that the
liquid rises up above the fruit, if it doesnt, add more
water.
Leave at room temperature or a warm place like an
airing cupboard for 2 4 days (the warmer the room
the quicker it will ferment).
Check your chutney daily, burping the lid to avoid
explosions.
When you see small bubbles and it tastes sweet and
fermented, transfer the jar to the fridge and eat within
2 3 weeks.

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 Cranberry Chutney
This is such a beautiful chutney and its high acidity makes it
brilliant with cheese. Its as seasonal as you can get in December
and will perk up even the darkest night.

250g or 2 c fresh cranberries
(or frozen and defrosted)
2 medium apples, cored and roughly chopped
Juice and zest of 1 orange
Zest of 1 lemon
15g or 1 tbsp grated ginger
1T probiotic powder / 1 probiotic capsule
Blend the apple, orange juice, coconut palm sugar
and probiotics until you get a smooth thick puree.
Place the cranberries, orange and lemon zest and
grated ginger into a food processor and add the puree.
Pulse until the cranberries break down but are still
chunky. You should get a bright red chutney
consistency.
Transfer into a jar, leaving at least 1 gap at the top
and ferment in a warm place for 3 days, checking daily.

100g or c coconut palm sugar, powdered Once you have some small bubbles appearing and
your sauce smells slightly tangy, its ready to store in
the fridge.

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 Apple Spice Chutney
This recipe was created as a mince meat to make mince Pies (see page
29) but it can be used to swirl through a cinnamon cheesecake, severed
with nut cheeses or whatever other amazing way you choose to use it.

The Mincemeat
1 c dates, soaked
c orange juice
2 medium apples, cored and roughly chopped
2 3 tsp mixed spice
c raisins

c goji berries
1 tsp probiotic powder / 2 capsules opened
/ cup whey
tsp salt

In a food processor, blix the apples until broken

down but still textured.
Place the dates (not soak water), orange juice, spice,
probiotic powder/whey and salt into a blender and
blend until smooth.
Mix the date mixture with the apples, raisins and goji
berries, and spoon mixture into a glass jar or bowl.
Leave in a warm place, covered with a muslin or
clean cloth for 2 3 days, before transferring to fridge
and storing for use in Mince Pie Crusts (see P29)

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 Apple Spice Mince Pies
A festive treat turned vegan, raw and cultured. You will need to make the
mincemeat at least 2 days in advance of assembling the pies.

The Pastry The Cream

250g or 2 c cashews, soaked portion of cashew cheese base (unseasoned)
100g or 1 c ground oats 3 tbsp Coconut sugar, powdered
2 tbsp agave/honey 1 tbsp Lemon juice
3 Tbsp lemon juice 3 tbsp Coconut oil, melted
Pinch salt Put all the ingredients into a food processor and
process until creamy
Grind rolled oats in a food processor until they turn
into flour. To assemble mince pies, spoon fermented apple
mincemeat into each pie crust, top with a spoonful of
Process all ingredients in a food processor until a cashew cream, and sprinkle with nutmeg and
dough forms. cinnamon.
Press the dough into mini pie tins lined with cling Alternatively, you could use the cheesecake filling as
film. a frosting for these little bites of heaven.
Put the pie tins into the dehydrator for 2 3 hours,
removing cling film after this time and turning them
out onto the mesh tray for a further 6 8 hours until
dry and pastry like.

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 Tomato Salsa
Preserve those perfectly vine ripened tomatoes from
summer to enjoy in the depths of winter with corn chips and
sparkling kombucha or kefir with a twist of lime
Makes 1L
750g or 3 c ripe tomatoes, diced
medium red onion, medium dice
c coriander, roughly chopped
2 spring onions, thinly sliced
1 garlic cloves, finely grated
1 tsp cumin seeds, ground
red chili (more if you like fiery hot salsa)
2 tbsp raw apple cider vinegar
1 tbsp whey or 1 probiotic capsule/
1 tsp powder
1 tbsp salt, Himalayan or sea salt

Combine the tomatoes, onion, coriander, spring

onion, garlic, cumin, chilli and vinegar in a mixing bowl.
Puree of the mixture (or less if you prefer a
chunkier salsa) in a blender and then return the puree
back to the mixing bowl.
Stir in the probiotics or whey and the salt.
Pour the mixture into a glass jar, leaving at least a 1
gap at the top.
Seal the jar and store at room temperature for 2 3
days. You will notice that the tomatoes start to float to
the top of the mixture, leaving a watery liquid at the
bottom.
After a day taste, and continue to do so every day
until you have a slightly tangy, sour salsa. The salsa is
then ready to store in the fridge for up to 1 year.
Variations
Try adding other spices, such as mustard seeds, fennel
seeds, ginger and turmeric.
You can use green tomatoes for this recipe too,
tomatoes which fail to ripen on the plant or gluts of
tomatoes for a firmer, less acidic chutney.

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 Troubleshooting
Fruit Chutneys
What kinds of fruit can I use to make chutneys?
You can use any kind of hard to semi-soft fruit to make lacto fermented fruit chutneys.
Soft fruits such as berries, grapes or very stone-fruits do not work well using this method
as they easily ferment into alcohol. The best fruits to use are apples, pears, figs and stone
fruits which are not over ripe, such as nectarines and peaches. For softer fruits such as
berries, we would suggest using them to flavour water kefir.

How do I know if my salsa is fermenting?

You should see a clearer liquid form on the bottom of your salsa after about 2 4 days at
room temperature as the solids rise to the surface due to CO2 production. You should also
see small bubbles forming. When burping the jar, you should hear gas escaping after 2
4 days. If none of these things happen, try moving your jar to a warmer place such as near
a radiator or next to your dehydrator. If nothing has happened after 3 days, try adding 1
tsp of probitic powder. Taste your salsa after 3 days. You should taste a slight tang, it
doesnt need to be strong too be working.

Can I use water kefir as a starter?

In our experience, using water kefir as a starter for chutneys and salsa makes them
ferment too quickly, producing a yeasty-alcoholic product. Stick to using the whey from
your cheeses or probiotic powder for good results.

Why does my chutney smell yeasty?

Fruit based chutneys can easily over-ferment due to the amounts of sugars present in the
fruit. Check your jars daily and burp them to release gas. As soon as you hear gas and see
small bubbles, your chutney is ready to go to the fridge. If you leave your chutney too
long or it is in a very warm place, it may produce yeasts and cannot be used.

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 Vegetable Chutneys &
Condiments

V
EGETABLES have been naturally fermented for thousands of years, in countries
around the world, as a way of preserving locally grown produce to see them
through the hungry gap. We have passed down the simple skills of mixing
vegetables with salt and spices to produce lactic acid, which prevents putrification and
boosts the enzyme and vitamin content of vegetables.
Sauerkraut is a traditional fermented cabbage which is commonly eaten in Germany and
other European countries. Kimchi is Koreas national dish, eaten with almost every meal
and made in a variety of ways. Pickles, such as cucumbers are popular in the States,
Australia and Canada, where they would be eaten with sausages or burgers. All of these
ferments use the bacteria lactobacilli to covert the sugars in the vegetables into lactic
acid. These bacteria are naturally found on the skins of most vegetables grown close to
the soil, so there is no need to add extra starters such as whey or probiotics. Salt is used
to harden the pectins in the vegetables, making them crunchier and discouraging the
growth of any bad bacterias. By inhibiting these bacteria, we can create a product with a
longer shelf life; this was particularly useful in the times before refrigeration as a way of
preserving harvests of vegetables. Only a small quantity of salt needs to be used in the
fermentation process, so the amount of salt consumed when eaten is minimal.
In this section we will explain how to make traditional krauts, with variations; a hot spicy
kimchi, cucumber pickles, root vegetable chutneys and some seasonal brined vegetable
combinations. All of these recipes are simple and cheap to make, and will provide you
with a host of enzyme and vitamin packed nutrition that you can enjoy every day. When
fresh produce is scarce, eating locally and seasonally, lacto-fermented vegetables offer us
a great alternative to buying imported produce. Lacto-fermented vegetables are rich in
enzymes and nutrients especially B vitamins (folic acid, riboflavin, niacin, thiamin, biotin),
vitamin K and C. We like to eat fermented vegetables daily mixed in with salads or as a
side to cheeses and entrees, or for a nutrient rich flavour boost.

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 Beetroot & Horseradish Chutney
Not fruit based, however, perhaps due to the high sugar content from the
beetroot, this chutney is made similarly to a fruit chutney and takes
about the same amount of time to ferment you dont want it too
fermented, just enough to bring out the healthy bacteria, assist in
preservation and slightly cook the beetroot to soften it. This chutney
brings the macadamia cheese to life fantastic on rye bread.

1 k or 8 Beetroot, peeled and grated

60g or c Horseradish, peeled and finely
grated on a microplane or fine box grater
50ml or c Balsamic Vinegar
1 tsp Black Pepper, freshly ground
1 tbsp Himalayan Crystal salt or sea salt
tbsp Probiotic Powder or 1 capsule, emptied

Combine salt and beetroot in a medium bowl and

press, squeeze and massage until the juices start to
release this doesnt take long.
Add all remaining ingredients and mix well to
combine.
Transfer the mixture into a sterilized 1 liter clip top
jar and press down until the juices cover the top of the
mix.
Place the jar in a warm spot for 3 6 days.
After 3 days taste the chutney to see if its where
you want it and if not, allow it to continue fermenting.
The fermentation taste should be very slight, the main
purpose of fermenting this chutney is for the health
benefits and to cook and soften the beetroot, not to
attain a sour flavour as with sauerkraut.
Store in an air tight jar in the fridge for up to 1 year.

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Sweet Bell Pepper & Shallot Chutney
A bright chutney, both in colour and in taste; its a fantastic addition
to salads, salad dressings or served along side nut cheeses.

4 Red Bell Peppers, Julienned

4 Yellow Bell Pepper, Julienned
50ml or c White Balsamic Vinegar
2 cloves Garlic, minced
c shallot, Julienne
1 tbsp probiotic powder / 1 capsule emptied
2 tsp salt

In a medium mixing bowl, massage the peppers and

shallot with the salt until the vegetable juices have
started to release.
Be sure there is enough liquid to cover the
vegetables when pressed into the jar.
Add remaining ingredients and mix to combine.
Transfer to a clean and sterile 500ml jar making sure
the juices cover the vegetables, if not, top up with a
little water kefir base or plain water.
If necessary, cut a small piece of greaseproof paper
to cover the top in order to keep the vegetables
submerged.
Place the jar, covered, in a warm place for 3 4 days
Once ready, store in the fridge for up to 6 months.

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 Carrot Harissa
Harissa is a traditional part of North African Cuisine made from chiles, spices
and sometimes tomatoes. Youll find many variations for this wonderful
condiment depending on the region of Africa it comes from and the
household. my favourite harissa is one which is spicy, but with a sourness,
usually from vinegar or lemon. Tangy, spicy and refreshing, this Carrot
Harissa goes nicely with mediterranean dishes like falafel and hummus or
can be added to cous cous or raw rice to give it a flavour boost.

350g or 7 large Carrots, peeled and diced

2 shallots, minced
1 Red Chili, de-seeded and minced
2 tsp Harissa spice mix (purchase from
Healthysupplies.com)
1 tbsp Agave
1 tbsp Apple Cider Vinegar
1 tsp Probiotics
1 tbsp salt

Using a food processor fitted with the S blade, pulse

the carrots until a rice consistency.
Transfer to a medium mixing bowl, add salt and
massage the salt into the carrot until juices release.
Add remaining ingredients and then transfer into a
sterilized jar of your choice. Use greaseproof paper to
create a barrier on top of the chutney so air cannot get
in, similar to the way you use the cabbage leaves to
seal sauerkraut.
Allow to ferment in a sealed jar, at room
temperature, for 3 6 days. Taste after 3 days for
sourness and put in the fridge when it reaches the right
taste for you.
Store in the fridge for up to 1 year.

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 Creamy Harissa Dressing
or Mayonnaise
135g or c + 2 tbsp White miso In a high speed blender combine the first 7 ingredients
to and blend on high speed until smooth.
50ml or c Apple Cider Vinegar
With the blender still running on low speed, slowly
75g or c Carrot Harissa drizzle in the olive oil to create a smooth and emulsified
dressing.
1 Clove garlic, peeled
Store in an air tight jar for up to 5 days.
30ml or 2 tbsp Water
For a Carrot Harissa Mayo, omit the water.
tbsp Honey or your choice of sweetener This dressing or mayo mixture will thicken once cooled
and will keep for 7 days in a stored jar in the fridge.
tsp Crystal salt or to taste
65ml or c + 2 tbsp extra virgin olive oil

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 Chili Harissa
A more traditional harissa using lots of chilis and spices. Its lovely
mixing through grains, added to soups and salad dressings or mixed
through hummus and served with crackers. Try adding it to your
cheese base for a spicy, aromatic twist!

185g or 20 long red chilis, de-seeded
2 cloves garlic, peeled
50g or 1 small red onion, peeled and rough
chopped
1 tsp crystal or sea salt
tbsp probiotic powder or 1 capsule emptied
50ml or c of water, or as needed to assist in
blending
spices: tbsp of each:
cumin seeds, fennel seeds, caraway seeds
In a high speed blender or mini food processor, blend
the first set of ingredients until smooth. You can also
leave it a little chunky if you wish.
Toast the spices in a pan over medium heat until you
can smell them and they have darkened slightly. This
step can be omitted for a strictly raw harissa, however
the spice flavour will not be as strong.
Once they are toasted, transfer to a mortar and
pestle or coffee grinder and process into a coarse
powder. Add this powder to the harissa.
Transfer the harissa into a clean jar and place in a
warm spot to ferment for 3 7 days or until you see
bubbles and it tastes slightly sour or very sour,
depending on your desired taste.
Once its fermented enough for your taste, store in
the fridge for a week to allow the flavours to develop
before you use it.
Store in the fridge for up to 6 months.

For a milder version of this sauce, use bell peppers and

a few chilis instead of just chilis.

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 Kimchi
Kimchi is a spicy Korean kraut served with almost
everything in North and south Korea.

K
IMCHI is a spicy Korean kraut served with almost everything in
North and South Korea. crunchy cabbage mixed with hot spices,
ginger and garlic are amazing. Adding daikon radish as is
traditional in Korean recipes also adds heat and many health benefits.
Radishes belong to the same brassica family as do cabbages, so this
kimchi has a double dose of anti-cancerous chemicals found in this
family of vegetables. Brassicas have been shown to reduce the risk of
cancers by blocking carcinogens from the body tissues.
They also contain sulforaphane, a chemical which increases the bodies
phase 2 enzymes which help the body eliminate carcinogens. The hot
taste of radishes and some cabbages and cruciferous vegetables comes
from glucosinolates, which has been used as a chemo-preventative.
Cancers of the stomach and bowels are particularly low in countries
where cabbages and radishes are abundantly eaten, and as a fermented
food product, the health benefits are multiplied even more!
There are many different ways of making kimchi and many different
pieces of equipment that you may read are necessary in order to
make kimchi this is not the case. Its simple and inexpensive to make
kimchi; all you need is a bowl and a sterilized jar or several small
sterilized jars. If you are going to buy jars for sauerkraut or kimchi
making, then I would recommend purchasing jars with clip top lids
rather that screwing lids. Clip top jars last much longer and you do not
risk the same long term rusting issues as you do with screw tops.

Folk wisdom claims that daikon radishes
rid the body of accumulated fats.

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 Cabbage Kimchi
White kimchi (made without chili) is served to very young
Korean children and, as they get older, their kimchi gets hotter
and hotter until they are able to tolerate proper kimchi.

5 8 red chilies, de-seeded (depending on the

spice level you prefer and the heat of the chilies
you are using)
1 tbsp Asian Chili power (optional)
1.5 L water
5 tbsp salt

Combine water and salt and mix until the salt

dissolves.
Add prepared cabbage, radish or mooli, turnip and
carrot to the brine solution.
Place a plate or large plastic lid on top of the veggies
and then a weight on top such as a jar filled with
water.
Allow this to soak for 8 hours or overnight.
Remove the veggies by scooping them out of the of
the brine mixture. Reserve the brine for later use.
Puree the chili, chili powder (if you are using it)
ginger and garlic in a food processor or high speed
blender, add brine as needed to blend and make a thick
paste.

1 head chinese leaf/ napa cabbage*,
cut into 2 chunks
1 daikon radish/ mooli (or 3 4 red radishes if
not available), sliced into rounds
1 turnip, sliced into rounds
Put on a pair of washing up or latex gloves so you
dont burn your hands and mix this paste into your
vegetables well, being sure to coat each piece.
Finally, pack the kimchi into your prepared jar(s).
Make sure to leave a 2 gap at the top of the jar for
the kimchi to expand.

2 carrots, sliced on a bias thick
50g fresh ginger, peeled and roughly chopped
5 cloves garlic, chopped
Leave at room temperature for about a 4 8 days,
checking after 4 days for required sourness. When the
desired flavour is reached, transfer the jars to the
fridge. This will keep for months if kept refrigerated.

*Kimchi may be made with a variety of cabbages,

however, chinese leaf cabbage is the traditional cab-
bage used; You can also use leafy greens, like pak choi
or morining glory, found in Asian markets.

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 Cucumber Kimchi
marrying the cooling properties of cucumber with the heat of asian chili
powder yields a brilliant accompaniment to any rice and vegetable dish or
enjoy as a mid day snack to wake you up and keep you going!

Combine prepared cucumbers with salt in a bowl,

toss well and set aside for 12 hours or overnight.
You will see that the salt draws the liquid out of the
cucumbers creating a natural brine for them. To this
mixture, add the remaining ingredients, mix very well
(you may want to wear gloves because the chili
powder is very hot)
Transfer to a sterilized jar(s), adding about 2 tbsp of
the liquid to each jar.
Kimchi does not need to be covered in liquid or
pressed down.
Set the cucumber kimchi aside for 2 days at room
temperature and allow to ferment.
After this time, taste the kimchi to see if its
fermented enough for you.
Once its where you want it taste wise, store in the
fridge.
It will keep developing in flavour and getting hotter
so its best to eat this within 2 3 weeks.

Makes approx 1L
2 3 english cucumbers, washed and chopped
into 1" chunks
2 tbsp sea salt
1 bunch spring onions, sliced
4 cloves garlic, finely grated
2" knob of ginger, finely grated
1 tbsp asian chili powder or red chili powder
not cayenne pepper


How much do Koreans love Kimchi?
In 2005 a report was released that heavy
consumption of kimchi could not be very
good for your health and as a result, the
professor who released this statement
received a variety of death threats.
www.insanitytheory.net

www.ooosha.co.uk 40
 Sauerkraut
Here is another amazing fermented food. Lactic-acid fermented
vegetables such as cabbage in sauerkraut have been made for centuries
as a way of preserving the vegetables natural bacteria in its juices. Not
only are fermented veggies far tastier than pickled cooked ones, they are
extremely good for you and you can get creative with the herbs and
spices you add. each batch is unique!

T
HE same natural microorganisms that create lactic acid in our colons are found
naturally in cabbage, and these increase dramatically when we start a fermenting
process. The harmful bacteria cannot survive in these conditions, meaning we are
increasing our colonies of good bacteria by eating sauerkraut and other fermented
foods, and these fight off the harmful bacteria, caused by poor diets, stress and
medications such as antibiotics.
Sauerkraut is really simple to make, is a brilliant way of preserving cabbage and other
vegetables, and allows us to eat living food all year round. It tastes great on its own,
but I love to use it as a base for salads, mixing it with sea vegetables such as dulse and
nori, adding freshly grated roots, and adding a dressing of tahini or avocado. It is
traditionally a German dish, served in hot-dogs! You can try serving it with some raw
burgers or sausage mix.
You can add any hard vegetables into your kraut: beetroot, carrot, squash, turnip,
onions. The more vegetables you add, the wider the variety of beneficial microflora in
your finished sauerkraut, as the process uses the micro-floras that reside on the skins of
the vegetables. Try adding ginger, garlic, juniper berries, fennel seeds, caraway, dill seeds,
celery seeds, cumin, chilies be creative and come up with your own variations. I love
to mix red and white cabbage for a pink kraut, and add fennel seeds for a mild tangy
mix, leaving it for about a week to ferment. The longer you leave your kraut, the
stronger it becomes, so taste it every few days to see how you prefer.
The main points to remember are that the salt acts to inhibit putrefying bacteria in the
early stages of fermentation until the pH is lowered sufficiently to inhibit them, so
make sure that you put enough salt in. It is possible to cut down on the salt if you use
a starter culture to get the fermentation process going more quickly. You can use a
probiotic capsule opened and added to the kraut, or some whey from making nut
cheese to inoculate your vegetables and add even more probiotic value to your
sauerkraut.
Also, the fermentation process is anaerobic, so you will want to make sure that your
vegetables are always submerged in their juices. Rotting or putrefying is an aerobic
process, so if you do find that your top layers have gone bad, just scoop them out. The
rest of the batch should be unaffected.

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 Basic Sauerkraut
There are many different ways of making sauerkraut and many different pieces of
equipment that you may read are a necessity this is not the case. Its simple and
inexpensive to make sauerkraut; all you need is a bowl and a sterilized jar or
several small sterilized jars. If you are going to buy jars for sauerkraut making,
then I would recommend purchasing jars with clip top lids rather that screwing
lids. Clip top jars last much longer and you do not risk the same long term rusting
issues as you do with screw tops.
1 large white or red cabbage (or half each of Once you start to see juices in the bottom of the
red and white cabbage) bowl and the cabbage seems like a more steamed or
cooked consistency, you can stop massaging.
1 tbsp sea salt
Pack your massaged cabbage into your sterile 1 litre
Remove the outer leaves and core from the cabbage jar. Pack the cabbage in tight, leaving a 5 cm gap at the
and set aside. top of the jar to allow for the juices to rise. Place one
or two of the outer leaves on top of the cabbage, then
Grate the cabbage using a food processor, hand
place the core of the cabbage on top of the leaf. It
grater or finely slice it by hand (chopping or slicing is
needs to be at a higher level than the cabbage, so that
how we recommend you cut it).
when you clamp down the jar, the juices rise up above
Put the cut cabbage into a bowl big enough to leave the cabbage.
space free for mixing, and sprinkle with salt, mix well
Place the jar on top of a towel in case it leaks and
with your hands using a massaging motion.
somewhere not too cold . It doesnt need to be as
This could take 5 10 mins depending on the warm as an airing cupboard, but cold rooms will make
strength of your hands. If youd like, you can gently mix your kraut ferment very slowly.
the salt into the cabbage and allow it to sit for 20
Taste it after 4 days; it should taste mildly tangy. If
mins. This will help to soften the cabbage before you
so, you can eat it then, or carry on fermenting it for a
start to massage it. Add 1 tbsp of salt at first, then add
week or two, depending on how strong you like it to
another if you find it hard to get the juices to release
taste. Once you are happy with it, transfer to the fridge
add any other spices or seeds at this stage.
to stop the fermenting process. It will keep for many
months in the fridge.

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 Kraut Variations
using the same preparation methods

Carrot-kraut Herb-kraut
use equal quantities of cabbage and carrots for 1 head cabbage
a sweeter, carotene rich kraut.
1 red, yellow or orange pepper
Add some ginger for a kick.
1 bunch fresh herbs
Add 1 2 tbsp salt. (parsley, coriander, basil, dill)
1 tbsp dill seeds
Apple-kraut 1 2 tbsp salt
1 head cabbage
1 2 apples, cored and grated or julienned Curry-kraut
1 handful dried seaweed (wakame, arame, Add 1 tbsp curry powder to your basic
dulse) 1 2 tbsp salt sauerkraut

Mixed Kraut: this kraut will turn pink/red Burdock & Berry Kraut
1 head cabbage 1 head cabbage
1 carrot 1 root Japanese burdock root, peeled and
grated
1 beetroot
1 handful juniper berries, dried or fresh
1 turnip
1 2 tbsp salt
1 2 tbsp salt

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 Simple Sauerkraut Salad
Serves 2 Mix all of the salad ingredients together in a bowl.
200g mixed salad leaves Put all of the dressing ingredients into a blender and
blend until smooth. Add more water if required. Pour
150g sauerkraut dressing into a bottle.
2 tomatoes, chopped Drizzle dressing over the salad and mix well,
combining all the ingredients with the creamy dressing.
avocado, diced
Store dressing in the fridge for up to two weeks.
30g alfalfa sprouts, or other sprouts
15g tamari seeds (seeds soaked in tamari and
dehydrated)

Dressing
cup olive oil
cup honey/agave/date syrup
cup tamari
cup water
cup tahini
2 tbsp nutritional yeast flakes (optional)
cup apple cider vinegar

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 Troubleshooting
Sauerkraut & Kimchi
Why is there white mould on top of my kraut?
If air is exposed to the surface of the vegetables, then mould will be able to grow ontop of
the kraut. Using the kilner jar method, this is unlikely to happen, hence it being the best
method for fermenting vegetables. If you dont release enough juice in the pounding stage,
this can happen too, so make sure you do it for long enough to release lots of juice. If you
use a crock-pot or two bowls, one inside the other, then you may get an air gap between
the two. If you see mould, scrape it off the surface with a spoon and press the vegetables
down beneath the juices again. The kraut underneath should not be affected.

Which kind of cabbage should I use?

Any kind of cabbage will work, although hard compact cabbages work best and release
most juice. Hard red, white or Chinese Napa cabbages (used to make traditional kimchi)
work better than the looser, Savoy-type cabbages.

Which kind of salt should I use?

Salt is essential for life you cannot live without it. However, there are enormous
differences between the standard, refined table and cooking salt and natural health-
promoting salt.
Table salt is actually 97.5% sodium chloride and 2.5% chemicals such as moisture
absorbents, and iodine. Dried at over 1,200 degrees Fahrenheit, the excessive heat alters
the natural chemical structure of the salt.
The best salt to use in all of your food preparation and fermenting of lacto-fermented
foods is Himalayan Crystal salt. It is totally pure and contains every mineral and trace
element found in the human body. The mineral particles in pink salt are so small that they
are easily metabolized for the bio-chemical functioning of human cells. Because of this, it
is one of natures most effective natural balancers.
If you do not have Himalayan crystal salt available, celtic sea salt is a close second.

Why are the juices are escaping out of the jar?

If the juices come above your vessel, release the lid of the jar and remove some of the
kraut to allow more room for expansion.

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 Kombucha
Kombucha is the result of a fermentation process
combining a Kombucha mushroom, or 'scoby' (symbiotic
Culture of Bacteria and Yeast) tea, sugar and water.

The Kombucha fungus is not actually a mushroom or a fungus. Rather, it is a

symbiotic culture of bacteria and yeast. The bacteria and yeast from the
mushroom/scoby work together in balance to ferment and convert the sugar and
tea liquid into the final Kombucha drink. It is the culture which looks somewhat
like a pancake, which simply converts a sugary tea solution over a period of 1 2
weeks into a health-promoting beverage that contains many organic acids, active
enzymes, amino acids, beneficial bacterias, probiotic microorganisms and
polyphenols as well as many B-vitamins and vitamin C.
It originates from China, although it is apparently widely consumed in eastern
Europe and Russia where they are said to have very low rates of cancers, especially
stomach and conditions related to high blood pressure. It is used for treatment in
a huge range of disorders, from cancers and metabolic problems, to AIDS, arthritis,
candida, MS, kidney, stomach and bowl disorders and wounds and ulcers. It is also
great for the skin, taken both inside and externally. Not only does Kombucha give
us all of these amazing benefits, it tastes amazing too! Given the right culturing
time, the right conditions and a 'second ferment', it then becomes a delicious
drink, full health benefits for people of all ages.

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 Kombucha
Lets get brewing!
1 large jar with a wide opening/pyrex bowl or
plastic bucket, sterilized
2 litres boiling water (or half boiling and half
cold)
1 cup sugar (organic caster sugar or light
brown sugar)
5 tea bags (black, green or white or mixture,
not herbal tea)
1 Kombucha culture (scoby)
1 4 cups starter tea from last batch of
Kombucha ( or 2 tbsp apple cider vinegar if it
is your first batch)
Bring the 2 litres of water to a boil.
Add the sugar and allow it to dissolve.
Take the sugar water off the heat and add the 5 tea
bags. Allow to brew 2 4 minutes and then remove
tea bags.
When the tea is luke warm, add the starter tea or
cider vinegar and gently add the scoby. It may sink or
float, dont worry, either is fine.
www.ooosha.co.uk
Cover the container with a fine cheese cloth or
muslin, and leave in a warm, dark place like and airing
cupboard. Leave it undisturbed for 5 days. After 5 days,
taste the brew using a plastic or wooden spoon or a
straw. It should be neither too sweet nor too sour
when ready, but is dependent on taste. The longer you
leave it the stronger it will become! The total
fermentation time should be between 7 18 days,
depending on the temperature. Keep tasting a little
each day until the required strength is reached.
When ready, take the culture out with a cup of the
tea for the next batch. You should now have two
scobys, but occasionally this doesnt happen until the
second or third batch. Then you will start multiplying
cultures! In theory, your Kombucha is now ready to
drink, although it tastes much better if you do what is
called second fermentation. This develops carbonation
and flavours.
47
 Second Fermentation
A second fermentation is what will make your Kombucha fizzy, almost
carbonated. During this stage is when you can get creative by adding
different flavours by using brilliant seasonal fruits. This makes your
Kombucha more palatable and more impressive!

A second fermentation is what will make your
Kombucha fizzy, almost carbonated. During this stage
is when you can get creative by adding different
flavours by using brilliant seasonal fruits. This makes
your Kombucha more palatable and more impressive!
Choose what flavours you would like to add to your
drink; It needs to be something sweet, as sugars help it
become fizzy.
Here are some suggestions
Per 1 litre Kombucha
If you are using anything which will needs to be
removed, such as flowers, whole fruits, etc then start
the second ferment in a wide mouthed jar or bottle for
24 48 hours.
Sieve out the bits you are using and transfer the
liquid to a tightly fitting clip top bottle, leaving 2
inches at the top, and allow to ferment 3 8 days,
burping daily to allow the excess C02 escape. Once its
reached your desired fizziness and flavour, put in the
fridge and burp once a week.

cup goji berries and 1 tbsp grated
fresh ginger
1 tsp honey, molasses or bee pollen
200ml or 30% fresh fruit juice: cherry,
pomegranate, grape & raspberry all work well
1 cup fresh fruit: fresh berries, chopped pears,
1 cup dried fruits and a tsp spices: mixed
raisins, figs, apricots and a tsp mixed cake
spice/cinnamon
If you are doing the second ferment using fruit juice,
then fill your bottle with the juice and add the
kombucha base, leaving 2 inches at the top
Allow to ferment for 3 8 days or until your desired
fizziness and flavour is achieved, burping daily to allow
excess C02 to escape. Once its reached your desired
fizziness and flavour, put in the fridge and burp once a
week.
You can start another batch straight away with your
new scobys, or keep them immersed in tea in the
fridge until required. As you get more scobys,
remember to share them with friends!

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 Coffee Kombucha
As with coffee, this drink can be an acquired taste however, those
who do not like coffee generally like this drink. The coffee flavour
is not as strong as with a cup of joe and, of course, the kombucha
scoby eats the caffeine so no worries there.

9 cups of Coffee, be sure all coffee grounds are
strained from the coffee
c White sugar
1 Kombucha scoby which you dont mind
allocating to Coffee Kombucha only
Follow the same instructions as with Kombucha tea,
however, do not use a starter of Kombucha tea or
vinegar, simply add the scoby, cover and place in a
warm spot for 4 7 days. Coffee Kombucha may
ferment faster than tea due to its high acidity levels.
Although it may be nice, dont heat the coffee
kombucha, as this will kill the beneficial bacteria you
worked to create.
Coffee contains natural oils, so its possible that
rancidity might occur. Check your Coffee Kombucha
regularly and limit fermentation time to only what is
necessary to achieve the desired taste.

Irish Coffee
An ideal drink for to getting into the festive spirit around christmas time snuggle
up with this cocktail reminiscent of Baileys Irish Cream and Coffee.

1 c per person of Coffee Kombucha after a To Serve: Whizz all ingredients in a blender, only just
second fermentation using raisins to combine. Serve immediately.
2 tbsp of fermented nut cream
1 drop of medicine Flower Rum extract

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 Kombucha Vinegar
sometimes you may end up over fermenting your Kombucha tea to the point
where it turns to vinegar, but it need not go to waste! You can harness this
opportunity to make Kombucha Vinegar, which is basically over fermented
Kombucha tea and can be flavoured into a gourmet delight!
Flavoured Kombucha Vinegars
If you have accidentally over fermented your kombucha tea or left the tea to
ferment too far on a second ferment, you can easily turn this into a wonderful
vinegar. Its as simple as allowing it to keep fermenting until its just like vinegar.
If you are starting from an over fermented tea base, then take this opportunity
to get creative and flavour it as you wish.
Soft Fruit and/or Berry Vinegar
Once the kombucha base is quiet vinegary, go ahead with the second
fermentation as usual by adding 10% 30% of fruit juice or whole fruit to the
liquid and allowing it to ferment for a further few days a week. During this
second ferment, you are not looking to achieve bubbles, so your jar/bottle does
not need to be air tight. Once its ready, if using whole fruit, strain through a fine
sieve, return liquid to a sterile bottle and store in fridge or cool room until ready
to use.
Herb and Spice Vinegar
Once the kombucha base is quiet vinegary, proceed as you would with a second
ferment. During this second ferment, you are not looking to achieve bubbles, so
your jar/bottle does not need to be air tight. Use any variety of herbs and spices
such as rosemary, thyme, garlic, peppercorn, bay leaves, etc Taste the
kombucha after 3 days and then every day until its vinegary enough for you.
Leave the herbs and spices in the bottle, they will keep adding flavour and will
look pretty too.

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Troubleshooting Kombucha
How do I know my kombucha is working?
I find that the smell is the best way to tell. When you open the airing cupboard,
youll smell the sour scent of Kombucha and that is how you know all is doing
what it should. To know when its ready to be bottled or, for the second
fermentation, you just need to taste it and when its where you want it to be, its
ready to go.

Which kind of water should I use?

Ideally, you will want to use a water source where the chlorine has been filtered out
(or otherwise dispersed) but where the minerals in the water are left in tact. Here
are the best ways of ensuring you use the best water:
Tap Water: If using tap water, you will want to remove the chlorine. Provided
standard chlorine is used by your water provider, it can be removed by either
boiling the water vigorously for a few minutes, running the water through a blender
to aerate it or setting the water out overnight.
Bottled water: Is chlorine free and contains natural minerals, so is a fair choice
if other sources of water are not available.
Water Filters: These water filters generally do a good job removing chlorine
but they also remove most of the minerals in the water. If using filtered water, add
some a pinch of quality sea salt such as Celtic Sea Salt or Himalayan Sea Salt. Do
not use table salt!
Distilled and Reverse Osmosis Water: This is a great source for water.
Spring Water: Is generally a great option as it's normally chlorine free and
contains natural minerals.
Well Water: Provided the water is safe to drink, this is often the best option for
making water kefir and kombucha as it doesn't generally contain chlorine but is
high in minerals.

Which kind of sugar should I use?

Plain white sugar is what the scoby feeds on best, remember this is for the scoby to
eat and grow on and you will not be ingesting it.

What tea should I use?

We recommend starting out using green or black tea. Green tea tends to make a
fatter scoby. It also creates more carbonation due to the greater amount of
beneficial Acids, but green tea tends to sour quicker. Black tea tends to give you a
smoother taste. You can try a combination of both to get the best of both worlds.
Or use Oolong tea which is somewhere in between black and green tea. White tea
is younger than green and black and will give a more delicate lightly flavored
Kombucha. You will usually get a thinner scoby from white tea and need to ferment
it for longer.

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 How many times can I reuse the scoby?
You can re-use the mushroom as many times as you like. They tend to get a little
darker with each batch but will still work great. If they start looking a little too dark
and old, you can easily change it out with one the new baby ones. How do I cut
the scoby so I can give some away? We recommend that you use a ceramic knife
and a clean cutting board to cut the scoby. If you dont have a ceramic knife, then
you can also tear the scoby along the natural line where it has formed during the
first ferment. In a pinch, wed say use a stainless steel knife, but we cannot say the
scoby will survive it.

What kind of container should I use?

The best container tends to be glass. Its also the most common and easiest to
purchase. You can use stone crocks, but they are harder to get. Food grade plastic
that is suitable for acidic foods can also work, but when in doubt, stick with glass.
The highly acidic nature of Kombucha can leech just about anything over time.
Metal and metal containers should definitely be avoided as the metals can be
leeched over time.

How do I store the scobies?

1. You can store the mushrooms in a closed jar in a little bit of finished tea (starter
tea) in the fridge. If you plan to store them for a very long time, we suggest adding
a little sweet tea (the original tea and sugar water) so they have something more
to feed on. Keep in mind though, that the fridge does temporarily slow the
Kombucha down, so expect your 1st batch out of the fridge to be on the slow side,
but should be up to speed for the 2nd batch.
2. You can store the extra mushrooms in a large jar at room temperature with a
combination of finished tea and sweet tea. And as the liquid evaporates, you need
to top it off with sweet tea (every week or two) for the mushroom(s) to eat. It will
continue to make a new mushroom all the time, which you can either be kept or
discarded. Discarded mushrooms are great for compost. Dogs love dried
mushrooms as chew toys too!

my kombucha has been on its second

fermentation for 4 days and there is no
fizziness forming yet, its still flat.
The main reason I have found this to occur is due to air. The lid on you kombucha
during second fermentation must be 100% air sealed. If you are using a clip top jar
or bottle, then check that the rubber sealer is not worn away at all, which would
create an issue if it is, then get online or to your nearest kitchen supply shop and
get some new seals. These are cheap, about 1 for 4 of them. If you are using a
kilner jar with a screw top lid, be sure its new and not rusted at all and be sure that
you close it super tight after burping the kombucha each day to release CO2. If you
have trouble unscrewing the top for some reason, run the top under hot water and
that should make the metal contract enough for you to easily unscrew it.

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 Water Kefir
Water kefir is similar to Kombucha in that it contains
millions of beneficial probiotic microorganisms, vitamins,
minerals, amino acids and live enzymes; however it is
milder and much quicker to ferment than Kombucha.

Water Kefir Grains generally contain close to

30 strains of beneficial yeast and bacteria. It
carbonates much quicker, making for a
fizzier and milder sweet drink which is very
popular with children. The kefir grains do not
contain any grain such as wheat, rye, etc.
but rather are called grains due to their
grain-like appearance. With proper care, they
can typically be re-cultured indefinitely
making a new batch of water kefir every 24
48 hours. Water kefir grains are very
similar to milk kefir grains used to ferment
milks and make kefir yogurts, however, the
versatility of water kefir is much greater as
you can make so many different flavoured
drinks by using fruits and spices.

storing extra kefir grains

After your first few batches you will notice that your kefir grains grow rapidly
(considering you take good care of them). Here is a guide as to what to do with the
extra grains:
Eat them! They are very nutritious, packed with many beneficial probiotic bacteria. You
can add them to your smoothies if you wish.
Short-term storage you can store water kefir grains in sugary water in the refrigerator
for up to a week. The cold temperature will slow down their growth. Just make sure to
rinse and change their water on weekly basis.
Long-term storage you can put the extra grains in a glass jar and freeze them. They
can last for about 6 months or longer. Keep in mind that it may take a few batches to
revive them after theyve been frozen.

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 Basic Water Kefir

2ltr glass jar with lid tsp Bicarb/Baking soda In your 2 ltr jar, dissolve sugar and bicarb into the
(optional alkalizes the water kefir) water. Do not use honey in place of sugar. Honey has
antimicrobial properties and will damage your water
1 litres un-chlorinated water
kefir grains or delay their growth.
cup water kefir grains Add water kefir grains and lemon to the sugar
solution and stir with a wooden or plastic spoon.
3 cup white sugar
1

Allow your water kefir to brew in a closed jar at

1 slice organic lemon/lime with peel if organic,
without if not organic
room temperature for 24 72 hours depending on the
strength you prefer and the temperature of your home.
The warmer your home is, the faster water kefir will
brew.
Strain the water kefir grains using a plastic or silicon
sieve.
Remove and dispose of the lemon and transfer the
kefir grains into another container if you want to start
a new batch of kefir.
Transfer the water kefir into a large bowl, pitcher or a
vita mix (blender jug) works great.
Now its time for the second fermentation.

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 Second Fermentation
Lets get bubbly!

This is where water kefir gets really exciting!

Once you have a water kefir base (the
fermented liquid ) strain the grains off and
either start a new batch or store them in a
sugar water solution in the fridge. Use the
base liquid to create all sorts of yummy
flavours. The resulting beverage should be
fizzy and possible very carbonated
depending on what you are using (bee
pollen, goji, and hibiscus for example create
very carbonated kefirs so they will be as
fizzy as soda).
When using whole or dried fruits, you just
want the fruits to release all their flavour
into the kefir and this takes about 24 hours.
My suggestion is to use a wide mouthed jar
for this first 24 hours and then strain the
fruit out and transfer to an air tight jar or
bottle. During this stage it will begin to
carbonate. Be sure to get into a routine of
burping the bottles each day at least once
to release the build up of CO2 otherwise,
the bottle could burst. Once the kefir has
the fizzy and taste you want, transfer the bottle to the fridge. Once in the fridge, you will
not need to burp it daily, but its wise to burp it weekly if it lasts that long.

Here are some tried and tested second

ferment combinations:
Creamy Ginger Spice After 24 48 hours of fermentation, strain the kefir, take the
liquid and add tbsp vanilla extract and 1 cinnamon stick per litre. Allow second
fermentation of 24 48 hours in an airtight clip top bottle.
Pineapple Lime After 24 48 hours of fermentation with a slice of lime (instead of
lemon), strain the kefir (discard the lime slice), take the liquid and add a one cup
pineapple juice and the juice of 1 lime per litre. Allow second fermentation of 24 48
hours in an airtight clip top bottle.
Raspberry Mango After 24 48 hours of fermentation, strain the kefir into a wide
mouthed clip top jar and add c or 50g dried mango and cup frozen raspberries per
litre. Allow to marinade for 24 hours, sieve the contents and discard them. Transfer liquid
to a clip top bottle and allow to ferment further 24 48 hours.

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Sparkling Hibiscus Lemon Tea
After 24 48 hours of fermentation, strain
the kefir into a wide mouthed clip top jar
and add c Hibiscus flowers, 40ml lemon
juice and tbsp coconut sugar. Allow to
marinade for 24 hours, sieve the contents
and discard them. Transfer liquid to a clip
top bottle and allow to ferment further 24
48 hours.
Earl Grey and Mango After 24 48
hours of fermentation, strain the kefir into
a wide mouthed clip top jar and add 2 tbsp
of the highest quality earl grey leaves as
you can afford, 50g dried mango, 1 tbsp
coconut sugar and 20ml lemon juice. Allow
to marinade for 24 hours, sieve the
contents and discard them. Transfer liquid
to a clip top bottle and allow to ferment
further 24 48 hours.
Mango and Goji After 24 48 hours
of fermentation, strain the kefir into a wide mouthed clip top jar and add dried mango (at
least c per liter, but the more you add the more intense the flavour will be and the
fizzier it will become) and c of goji berries. Allow to marinade for 24 hours, sieve the
contents and discard them. Transfer liquid to a clip top bottle and allow to ferment further
24 48 hours.
Mulberry Root Beer After 24 48 hours of fermentation, strain the kefir into a
wide mouthed clip top jar and add 1 c / 150g dried white mulberries per 1 L of kefir base.
Allow to marinade for 24 hours, sieve the contents and discard them. Transfer liquid to a
clip top bottle and allow to ferment further 24 48 hours.
Licorice and Ginger After 24 48 hours of fermentation, strain the kefir into a
wide mouthed clip top jar and add 1 thin licorice stick or of a large one, 4 star anise, 2
tbsp grated ginger and 2 tsp molasses per liter of kefir base. Allow to marinade for 24
hours, sieve the contents and discard them. Transfer liquid to a clip top bottle and allow to
ferment further 24 48 hours.
Strawberry Lemon After 24 48 hours of fermentation, strain the kefir into a wide
mouthed clip top jar and add cup frozen strawberries and the juice of 1 lemon. Allow to
marinade for 24 hours, sieve the contents and discard them. Transfer liquid to a clip top
bottle and allow to ferment further 24 48 hours.

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Troubleshooting Water Kefir
How can I tell if the water kefir
grains are working?
The colour of the water will change over the two days they are culturing and you will see
little bubbles rise from the grains when you tap the jar. Tasting your kefir is also a good way
of testing that it is working. After 48 hours, it should be less sweet than the original sugar
water, with a slight tang.

What types of sugar can I use to

make water kefir
Most sugars will work for making water kefir. White sugar makes a very mild kefir while
sugars containing molasses (Rapadura, Sucanat, etc.) make a stronger tasting kefir. If you are
planning to flavour your kefir with fruit or juice, white sugar normally makes a more neutral
backdrop for adding flavourings. You can use coconut sugar, but this is not something we
recommend as it creates a dark kefir which does lend itself well to a wide variety of flavours
during the second ferment. Also, we find that the grains grow best when in a white sugar
solution. We encourage you to play with various sugars once you have enough grains to
divide some out for experimentation as they may die.

What type of water should I use to

make water kefir?
Water kefir grains thrive on the presence of minerals in the water but have a hard time with
chlorine. Ideally, you will want to use a water source where the chlorine has been filtered out
(or otherwise dispersed) but where the minerals in the water are left in tact.
Here are some specific examples:
Tap Water: If using tap water, you will want to remove the chlorine. Provided standard
chlorine is used by your water provider, it can be removed by either boiling the water
vigorously for a few minutes, running the water through a blender to aerate it or setting the
water out overnight.
Bottled water: Is chlorine free and contains natural minerals, so is a fair choice if other
sources of water are not available.
Water Filters: These water filters generally do a good job removing chlorine but they
also remove most of the minerals in the water. If using filtered water, add a pinch of quality
sea salt such as Celtic Sea Salt or Himalayan Sea Salt. Do not use table salt!
Spring Water: Is generally a great option as it's normally chlorine free and contains
natural minerals.
Well Water: Provided the water is safe to drink, this is often the best option for making
water kefir as it doesn't generally contain chlorine but is high in minerals.

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 What is the difference between milk kefir and water
kefir? Can I turn my nut milks into kefir?
Milk kefir is made from very similar grains as water kefir, except they have been grown in
milk products and like to grow in liquids containing a fat source. They usually work best in
the type of milk they have been grown in, so if your milk kefir grains have come from cows
milk, then this is the milk they will continues to grow best in. Most milk kefirs have come
from cows milk, and traditionally this is the milk that has been used to produce milk kefir
drinks. It dates back to the early 1900s in Russia, where it was drunk for its alleged magical
properties. It is still a very popular drink in Russia where it is commercially produced, as well
as many other countries. Milk kefir contains many of the same beneficial bacterias, yeasts
and valuable enzymes as water kefir does, though it also contains easily digestible proteins
and folic acid. The downside of milk kefir, is that is not as versatile as water kefir. It is usually
just used to ferment straight milks, without added flavours as is done with water kefir.
Although people who are intolerant to dairy products often find that they can tolerate kefir
as most of the lactose is digested by the bacteria in the the grains, you may want to try
fermenting dairy-free milks if you follow a vegan diet or make a lot of nut milks at home.
However, milk kefir grains have generally been grown in dairy so that is something to be
aware of if you do wish to avoid animal products.
It is possible to make nut-milk kefir, though it takes a bit more patience and persistence than
with dairy or making water kefir. The milk kefir grains often do not take well to being
fermented in milks other than their native milk, and may need a bit of encouragement. One
way of doing it is to alternate fermenting them in dairy milk and nut milk. If you are ok with
dairy milks (raw is best) then you can try mixing 50% dairy milk with 50% nut milk. Adding a
tbsp sugar to your nut milks also helps. In short, it is a matter of trying out your grains to see
how they react, and if they stop working then resorting back to dairy fermenting for a while,
or adding some sweeteners. You cannot use water kefir grains to ferment nut milks however;
you need to obtain separate milk kefir grains for this.

I forgot about my kefir on the counter and it's been

culturing for more than 72 hours. What should I do?
The main issue with leaving kefir grains longer than 48 hours is that at some point they will
run out of sugar to eat and begin to starve. This can damage and even kill the kefir grains. If
it's been longer than 72 hours, but less than 6 days, immediately feed the kefir grains by
putting them in fresh sugar water. Change the sugar water out every 24 hours for the next 2+
cycles until the kefir grains start behaving normally again. If it's been longer than 6 days, the
odds of saving the kefir grains go down significantly. You may need to start with a new batch
of grains after this.

I have seen recipes that call for using dried fruit and
molasses in the first ferment, is this something you
recommend?
This is really down to you and how you plan to use your kefir. We do not use these items
because they create a darker kefir and one that does not lend itself to subtle flavours during
the second fermentation. When using white sugar, you end up with a versatile base to work
from. That said, using molasses will add vitamins and nutrients to your kefir.

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 Accompaniments
some happy companions for your cheese board
or picnic lunch box.

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 Sprouted Rye Flat Bread
Goes nicely with a less aggressive cheese, such as cashew
boursin seasoned with fresh dill

250g or 2 c whole rye grain, soaked 8 hours

overnight, rinsed and sprouted until small tails
form
tbsp caraway seeds
100g or 1 large white onion, roughly chopped
100g or c tahini
100g or c water
1 tbsp onion powder (optional for added
flavour) 3 tbsp nutritional yeast (optional for
added flavour)
If you do not have a homogenizing juicer,
50ml or c extra virgin olive oil
this bread can also be made in a vita mix
1 tsp fine salt or high speed blender.
On high speed, process all the ingredients, using the
25ml or 2 tbsp maple, agave or yacon syrup
tamper stick to keep the mixture moving and blend
20g or 1 tbsp psyllium powder (this ingredient until its completely smooth. This batter will be rather
is optional, but creates a softer bread. sticky. Spread the mix onto teflex sheets to about
Its available in powder form from Tree thickness. You will need to use a cranked spatula
Harvest otherwise, get the husk and powder dipped in water to spread this evenly due to the
in a spice mill) stickiness of the batter. Use the cranker spatula to
Note when consuming psyllium be sure to score the bread into the size of your choice. Dehydrate
drink plenty of water at 118c for 8 hours or until dry enough to flip onto a
mesh sheet. Dehydrate a further 6 hours or until dry
The best way of making this bread is by running the throughout but still pliable. Store in an airtight
rye grain, onion and caraway seeds through a container in the fridge. This bread will keep one week, if
homogenizing juicer with the blank plate fitted. Then you want it to keep longer dehydrate it until crisp.
transfer to a food processor and add all remaining
ingredients and process until smooth. Spread the mix
onto teflex sheets to about thickness and
dehydrate at 118c for 8 hours or until dry enough to
flip onto a mesh sheet. Dehydrate a further 6 hours or
until dry throughout but still pliable. Store in an
airtight container in the fridge. This bread will keep
one week, if you want it to keep longer dehydrate it
until crisp.

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 Sprouted Rye Bread Loaf
The addition of oat and almond flour and psyllium powder
makes this bread a little lighter and firm enough to slice.
250g whole rye grain, soaked 8 hours
overnight, rinsed and sprouted until small tails
form
tbsp caraway seeds
100g white onion, roughly chopped
100g tahini
1 tbsp onion powder (optional for added
flavour)
3 tbsp nutritional yeast (optional for added
flavour)
50ml extra virgin olive oil
1 tsp fine salt
25ml maple, agave or yacon syrup
100ml water
100g oat flour (raw oats, soaked, sprouted
slightly, dehydrated and ground into fine flour)
100g almond flour (almond pulp, dehydrated
and ground into flour)
30g psyllium powder (available in powder
form from Tree Harvest otherwise, get the
husk and powder in a spice mill)
Note when consuming psyllium be sure to
drink plenty of water
The best way of making this bread is by running the
first 3 ingredients through a homogenizing juicer with
the blank plate fitted. Then transfer to a food processor
and add following 6 ingredients. This dough will be very
thick, not like cracker dough. In a separate bowl mix
last 3 ingredients and then add dough from food
processor. Mix by hand, making sure you incorporate
the flours very well. Allow the dough to set for 5
minutes in order to thicken. With dampened hands,
form the dough into balls, loaves, or whatever shape
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you desire. Place directly onto the mesh dehydrator
tray and dehydrate on 115 for 12 hours. Slice the bread
a little at a time and dehydrate the slices a further 1
2 hours just to take the moistness out of the slice.
However, you may wish to omit that step as the bread
is also nice moist. This bread keeps best as a whole loaf,
so slice as you need it and leave whole keeps about 3
5 days.
If you do not have a homogenizing juicer,
this bread can also be made in a vita mix
or high speed blender.
On high speed and using the tamper stick, process the
first 10 ingredients, until they are as smooth as you
can get them. In a separate bowl mix last 3 ingredients
and then add dough from blender. Mix by hand, making
sure you incorporate the flours very well. Allow the
dough to set for 5 minutes in order to thicken. With
dampened hands, form the dough into balls, loaves, or
whatever shape you desire.
Place directly onto the mesh dehydrator tray and
dehydrate on 115 for 12 hours. Slice the bread a little
at a time and dehydrate the slices a further 1 2 hours
just to take the moistness out of the slice. However,
you may wish to omit that step as the bread is also
nice moist. This bread keeps best as a whole loaf, so
slice as you need it and leave whole keeps about 3
5 days.
61
 Buckwheat Thins
A plain, versatile cracker to accompany any cheese,
no mater how strong it is.

400g or 2 c buckwheat, soaked 6 hours,
rinsed and sprouted until tails the same size as
the grain have formed
200g or 1 c almonds, soaked overnight and
rinsed
200ml or 1c water
1 tsp salt
3 tbsp Nutritional Yeast
25ml or 2 tbsp Lemon Juice
25ml or 2 tbsp extra Virgin Olive Oil
70g or c Golden flax, soaked 1 hour
35g or c Golden flax, powdered
Combine all ingredients except soaked and
powdered flax in a food processor and blend until
smooth, scraping down the sides of the bowl as
needed. You may need to do this in two batches.
Add the flax products and process to combine.
Allow mixture to sit for 5 minutes to thicken and
then spread onto teflex sheets to about 18 thickness.
Use a cranked spatula dipped in water to spread the
batter evenly and very thin.
Use the spatula to score the crackers into your
desired shape.
Dehydrate at 118c for 8 hours or until dry enough
to flip onto a mesh sheet. Dehydrate a further 12
hours or until dry.
Store in an airtight container for months.

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 Corn Chips
A basic recipe that can easily be jazzed up with herbs
and spices if you wish, but which goes brilliantly
against that punchy fermented salsa!

600g or 5 c Frozen corn, thawed

50ml or c Water
1 Red pepper, de-seeded and roughy chopped
1 tsp salt
25ml or 2 tbsp Cold pressed sesame oil or
olive oil
1 tsp Ground cumin
20ml or 1 tbsp Lemon Juice
50g or c Golden flax, powdered

In a food processor, process all ingredients, except

flax, until smooth.
Blend in the flax, transfer to a bowl and allow to set
for 5 minutes.
Once thickened, spread the mix onto teflex lined
dehydrator trays about 18 thick, clean the edges and
score the chips into the shape you desire.
Dehydrate at 118c for 6 8 hours, flip onto the
mesh sheet and dehydrate further 12 hours or until
crisp.
To prevent the edges of the chips curling, place a mesh
sheet on top of the chips when you flip them.

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 Useful websites

Amazon.co.uk For: higher nature probiotics powder, maxwell williams 7L

glass storage jars perfect for a large batch of kombucha and
lots of clip top kilner jars

Healthysupplies.co.uk For: onion powder, nutritional yeast, chili powder (for kimchi),
himalayan crystal salt, freeze dried fruits

Gnowfglins.com All about fermentation and lots of fantastic recipes

Yemoos.com Lots of information on kombucha and kefir

Wildfermentation.com This is the site for the book of the same name by Sandor Ellix
Katz full of useful information

Nourishing Traditions A brilliant book by Sally Fallon full of information on

traditional methods of fermentation amongst other great
nutritional information and recipes

Vivapure.co.uk For medicine flower flavour extracts

Balliihoo.co.uk A beer brewing site where you can find an array of helpful
items such as fine muslin bags for straining your kefir,
kombucha and nut cheeses, bottles and jars for your drinks
and chutneys, etc

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Oooosha
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