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Thoroughly clean the crock, plate, and bat, as well as the cabbage and other vegetables. Set aside some of the large outer cabbage leaves. (In the directions that follow, treat any additional vegetables in the same manner as the cabbage.)
Cut or shred the cabbage into fine strips.
Put about a two-inch layer of shredded cabbage in the crock, and pound and press it with the bat until the cabbage is covered by its own juice.
Sprinkle your chosen herbs and spices over the cabbage, using a half teaspoon for each head. Dill, caraway seed, and thyme work well, and kelp or dulse, available in most natural foods stores, can be added to impart a salty taste.
Add a second layer of cabbage and pound as before, then add seasonings again. Continue the process until the crock is about threequarters full or until you run out
stay delicious under refrigeration for about three weeks. store the sauerkraut in sterile glass jars. which should be weighted down with a well-washed rock. (Just try a sample each time you clean the lid and rock. we found that there's less risk of spoilage if the kraut is allowed to "work" in an area that maintains a temperature of no more than 65°F. EDITOR'S NOTE: When testing Mike's recipe. Step Six: Place a few of the whole outer cabbage leaves on top and cover them with the plate or lid. and wash them in hot water before replacing them. Skim this off. a froth will appear on top of the liquid. Without salt. Step Eight: Depending upon your taste preference.) At that time. it will take one to three weeks for the kraut to be ready. It will. so the sauerkraut will spoil if it's not refrigerated. Repeat this step every few days.of cabbage. however. remove the weight and lid. After a few days. . fermentation will continue. Step Nine: Refrigerate the kraut. Step Seven: Cover the crock with a clean cloth and place it in a cool place (60°-70°F).
but last in the refrigerator for up to two weeks.motherearthnews. The quick pickles ferment for 24 hours before serving. 7.com/Real-Food/1985-09-01/Easy-Salt-FreeSauerkraut. Cover loosely with a lid and let sit at room temperature for 3 to 5 days to ferment. or Kimchi with each meal and that little bit goes a long way in supporting the digestive process. 4. 5. Here are two easy recipes to try for both the beginner and the experienced chef. add water. 6. Toss cabbage. carrot and radishes with the scallions. 2. Pour liquid into the jars. garlic and peppers to the vegetables and pack them into sterilized jars. It can be made mild or spicy as you prefer. sauerkraut. minced 2 clove garlic 2 to 4 hot red peppers. Add ginger. salt and water.Read more: http://www.aspx?page=2#ixzz1etml8ZoB Last week I wrote about the benefits of including fermented foods in your daily diet. If more liquid is needed to cover vegetables. If it is difficult to find live. Yields 1 quart . cultured vegetables in your local foods market you can easily make them at home. Refrigerate the Kimchi for 3 to 4 days. This allows you the peace of mind knowing that the ingredients you use are the best. Add honey and vinegar to the liquid and stir well until honey is dissolved. dried. traditionally made with Chinese Napa cabbage. Slice the carrot and radishes lengthwise and then into 2 inch-long sections. You can serve a small amount of pickle. shorter summer) The liquid will bubble and the flavor will become sour. 2 inches long. (Longer winter. Remove the tough core and then slice the quarters into 1 to 2 inch-long pieces. Slice the sections into very thin strips. 3. split or 1 Tbs. Slice the cabbage lengthwise into quarters. cut into half moons 2 Tbs. Drain liquid from the vegetables into a bowl. Cover loosely and let stand overnight. Kimchi is a standard Korean dish. chili powder 1. plus making your own cultured vegetables keeps your costs way down. sea salt 1/2 cup water 3ï¿½ piece ginger. thinly sliced or 1 leek. The cabbage will become translucent and will be ready to serve. Kimchi (Kim Chee) 1 lb Chinese or regular cabbage 1 large carrot 1/4 lb white radishes 2 scallions.
burdock is associated with stamina. Here’s how to do it: INGREDIENTS sea salt 1-2 daikon radishes 1 small burdock root 1-2 turnips a few Jerusalem artichokes 2 carrots . Serve pickles with meals. cleansing the blood. then slice into thin half moon pieces. This special kimchi recipe uses earthy-flavored burdock root (called “gobo” in Japan). a deeplynourishing plant that stimulates lymphatic and other glandular flows. Mirin rice wine 1. Making your own kimchi is a fun and easy family project.24-Hour Pickles 1 carrot 2 radish 2 turnips 2 ½ piece ginger ½ cup Ume Plum vinegar (see note) 2 Tbs. 3. Pour over the vegetables making sure to cover them well and add water if necessary. Read more: http://www. 4. Whisk together the vinegar and Mirin. Place vegetables and any liquid in a pickle press or if using a bowl.com/greenliving/fermenting-vegetables-athome. Rich in trace minerals. hot pepper. longevity and sexual vitality. garlic. Remove the weight and plate and place pickles in a sterile glass container. NOTE: If the Ume Plum vinegar is not available locally order it on-line and use to add a delicious salty seasoning to salad dressings and other recipes. slice in half lengthwise. cover with a plate and place a heavy object on top of the vegetables to press them down. You can make kimchi by fermenting any vegetable you like with ginger. Cover and refrigerate. 5. and tonifying the organs of elimination. 2.html#ixzz1eu19KSc0 Kimchi is a spicy Korean pickle that is unbelievable easy to make and yields a fragrant and zesty dish that is great for your health. Wash the vegetables. Place in a large bowl and set aside. Let them sit out on the counter for 24 hours.care2. and onion.
Cover the jar to keep out dust and flies. Jerusalem artichokes. You want them to taste decidedly salty. If you cannot taste salt. Use a plate or other weight to keep the vegetables submerged until soft. add a little of the reserved vegetable-soaking brine to submerge the vegetables. move it to the refrigerator. pressing down until brine rises. when it tastes ripe. Leave the small red radishes whole. chop the garlic and onion. but not unpleasantly so. After about a week of fermentation. leave the nutritious skins on. 5. fresh.com/greenliving/radish-and-root-kimchirecipe. Experiment with quantities and don’t worry too much about them. 4. reserving brine. a few hours or overnight. Every day. If they are too salty. Weight the vegetables down with a smaller jar. Prepare the spices: Grate the ginger. German for sour cabbage. 3. adding grated horseradish. Mix everything together thoroughly and stuff it into a clean quart jar. Taste the kimchi every day.html#ixzz1eu3MIiKz SAUERKRAUT RECIPE Similar to Korean Kim Chi Sauerkraut. 6. and let them soak in the brine. burdock. turnip. According to William Dufty. Around the time of Captain James Cook. you could also cut them into matchsticks. Taste vegetables for saltiness. I like to slice roots on a diagonal. even with their greens attached. and carrots. use your (clean!) finger to push the vegetables back under the brine. or any form of hot pepper. and soak them. Pack it tightly into the jar. or throw them in whole. If necessary. without preservatives) 3 tablespoons (or more!) fresh grated gingerroot 3-4 cloves garlic (or more!) 3-4 hot red chilies (or more!). Read more: http://www. author of the Sugar Blues. too.a few small red radishes 1 small fresh horseradish root (or a tablespoon of prepared horseradish. or in a sauce (without chemical preservatives!) 1. has become a generic name for fermented vegetables. 2.care2. Mix spices into a paste. or with a zip-lock bag filled with some brine. Kimchi can absorb a lot of spice. dried. sprinkle with a couple of teaspoons of salt and mix. Mix the vegetables with the spice paste. sauerkraut was able . Slice the roots thin so the flavors will penetrate. If the roots are fresh and organic. depending on how peppery-hot you like food. Ferment in your kitchen or other warm place. rinse them. Drain brine off vegetables. remove seeds from the chilies and chop or crush. sauerkraut was a key preventative for scurvy by European seafarers. Mix a brine of about 4 cups water and 3 tablespoons salt. Slice daikons.
1 medium cabbage. 2 small red chilies (2 inches long). 6 cloves garlic. "A spoonful of apple cider vinegar in a glass of water before bed may ameliorate the symptoms of ADHD". It is also worth noting that a number of Traditional Chinese Medicine remedies utilise fermented vegetables and fruits.to counteract the antinutrient properties of dietary refined sugar. Dufty's contention was that scurvy was not so much caused by the absence of fresh foods rich in vitamin C. sesame oil and roasted sesame seeds. INGREDIENTS Makes enough to fill two 2 litre mason jars. fermented cabbage and other vegetables provide many health benefits and should not be under estimated for their healing powers. 2 tablespoons kefir whey. Whereas raw cabbage. or 4 medium onions. fruit such as apples. 1 cup red capsicum. Kimchi is such a ubiquitous part of Korean culture that employees get a kimchi allowance with their pay. optional. • • • • • • • • • • • • • 1 tablespoon Celtic sea salt. oranges and lemons. may lead to a depressed thyroid functioning if eaten in large quantities. those people living on a traditional diet did not suffer from ADHD. salted fish. that is the ubiquitous coleslaw served at salad bars and fast food outlets. In the book. such as Umboshi plums. . Fermented vegetables produce lactic acid and if the acetobacter microorganisms are present then it seems likely that some acetic acid will also be produced. 1 cup dakon radish. 2 cups carrots. the author makes a very telling point when she writes that. Koreans use a wide variety of vegetables. The Hidden Drug: Dietary Phosphate by Hertha Hafer. but by the consumption of a diet high in refined sugar which depleted the body of vitamins and minerals and thereby contributed to the condition. She further notes that before the 1900's. You may wish to start with the following recipe and adapt it to your creative instincts. 1 bunch spring onions. Herbs. 1 cup broccoli florets. 3 tablespoon fresh ginger root.
Liquid. Store the jars on a stainless steel tray away from sunlight at room temperature (20-30 Celsius). INSTRUCTIONS Add the salt to a plastic food grade bucket then mix in the rest of the ingredients as follows: Finely chop the chilly and the green onions. Once you have filled the jars with sauerkraut then you may find it advantageous to spread a layer of grated cabbage over the surface of the sauerkraut to cover any pieces of chunky vegetables that might remain above the fermenting juice. 3. Optional. You may wish to add a little apple cider vinegar at the end of the fermentation period. If the top layer dries out it is because the mixture was not wet enough to start with. Important: Each day push the sauerkraut down with a wooden spoon to keep the top layer wet. If the sauerkraut goes off or grows suspicious looking mould. and remember to wash your hands after handling it. either by grating the vegetables finer or bashing the vegetables in a large pestle to bruise the cell walls. 2. Grate the ginger root. It is not necessary to add EM to the sauerkraut.E. Chop the garlic. You may also wish to experiment with using more salt. Go easy on the chile.• 1 teaspoon Grainfields B. Fill the jar to about 2 inches from the top. Process the cabbage through a food processor. before transferring the kimchi to a refrigerator. This head space is necessary for any expansion that may take place. then discard it and start again. The sauerkraut matures with age. The mixture should be quite wet. Chop the capsicum into large pieces. . or by adding additional kefir whey or EM. EM can be used to make ginger beer type beverages. In the future ensure that the mixture is wet enough. NOTES 1. Some types of mould can provide mycotoxins. A little chile goes a long way in sauerkraut. Keep forcing the mixture into the jar until there are no air pockets. Slice the broccoli stalks then cut the florets into single one inch heads. Wipe the inside of the neck clean with a paper towel and screw on a plastic lid firmly to prevent any liquid spilling over. If you have concerns about pressure build up in the jar then you may wish to leave the lid slightly loose. EM stands for Effective Microbes. Finally mix in the kefir whey and EM cultures. Ferment for 1-2days at 30 C or about 5 days at 20 C. Links to articles on the possible health benefits of cultured vegetables. In the event that any mould forms on the surface just scrap it off. and thereby end up growing mould. Slice the carrot and radish. Transfer the sauerkraut to mason jars with tongs then use the back of a wooden spoon or tamper to push the mixture to the bottom of the jar.
may provide protection against avian flu. "It's hard to imagine microbes as our allies.bbc. which formerly were in our diets when we ate natural lacto-fermented foods such as sauerkraut and yogurt. the medical profession used to understand this principle. Source: http://news. Reprinted with kind permission from the Weston A. But mounting evidence suggests that these friendly flora aid digestion. 11 out of 13 chickens recovered from the disease after being fed kimchi. Sauerkraut contains large amounts of choline. Science of sauerkraut: "Studies have shown that lacto-fermented foods normalise stomach acidity. slows the heart rate and promotes calmness and sleep. so have they recognized that bacteria can be friendly.stm and http://www. According to an article in Newsweek (3/26/01).. health practitioners will return to nature's natural antibiotics—the friendly flora in lacto-fermented foods. See also the Seoul National University website Good Bacteria: Just as scientists are belatedly recognizing that cholesterol can be good. As humans develop more and more resistance to antibiotics.Kimchi may cure bird flu? Researchers at Seoul National University say that kimchi. a substance that lowers blood pressure and aids in the metabolism of fats.com/005897.html.newstarget.. The lactic acid in saurkraut supports the pancreas. ward off pathogens and help us process folic acid and other critical nutrients. In an experiment."Renee Konstantine Blog . Actually. Price Foundation website. visitors learn that Dr.co. John Hay Terrill was able to reduce the death rate from small pox from 90 percent to 5 percent by giving his patients sauerkraut.uk/2/hi/asia-pacific/4347443. a Korean version of sauerkraut. At the Civil War Cemetery and Pest House in Lynchburg. VA. which is particularly important for diabetics. It also contains acetylcholin which reduces blood pressure." The friendly bacteria are the hundreds of strains of lactobacilli.
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