Get Cultured!

Probiotic Foods
from the Nourished Kitchen

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Get Cultured!
Probiotic Foods
from the Nourished Kitchen

With special thanks to the

wee beasties everywhere.

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© 2009. Jennifer McGruther. NourishedKitchen.com This book may be freely distributed with notification
and credit to the author. If you are sharing this book on a website or blog, you must link to the author’s
homepage (http://nourishedkitchen.com) and to the book’s page (http://nourishedkitchen.com/get-cul-
tured/).

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Fermentation Basics. 6

Pickled Jalapeños, 9
Kimchi, 11
Sour Pickles, 13

Table of Contents
Cortido, 15
Pickled Garlic, 17
Sauerkraut, 19
Bavarian Sauerkraut, 21
Spiced Lemons, 23
Chanh Muõi, 25
Green Salsa, 27
Tomato Salsa, 29
Sour Beets, 31
Saurrüben, 33

About the Nourished Kitchen, 34

A Note about Sharing, 35

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ermentation Basics
Born of necessity and waste-not-want-not attitude, probiotic foods
have nourished the human race for thousands of years and appear
in one form or another in traditional cuisines cross-globally. Fer-
mented foods are rich in probiotics - those beneficial bacteria that
keep our immune systems and digestive tracts running smoothly
and healthfully.

In our overly hygienic society, the slow, steady and very purposeful
rotting of vegetable matter and other foods may seem off-putting at
best, but it’s a worthy culinary adventure.

Equipment
Virtually any sized crock or jar will do, but take care to use only
glass or ceramic as plastic may leach into your ferments due to the
acid nature of fermented food and metal may inhibit fermentation
or even corrode. In our kitchen, I use a gallon-sized fermentation
device fitted with an airlock and weighted lid which lends extremely
good results. These are available online, are usually very inexpen-
sive and definitely worth the price. (View sources: http://nourished-
kitchen.com/where-to-buy/#kitchen)

No Whey!?!
In our home we do not routinely use whey or other vegetable start-
ers as salt coupled with the natural lactic acid bacteria found in the
air, on our skin and on the vegetables themselves usually are suf-
ficient to ferment vegetables adequately. Whey and starters may be
used in any of these fermentation recipes given your personal pref-
erence. Beware that the use of whey or another starter will usually
result in a much faster fermentation process.

An Inexact Art
Preparing fermented foos at home is an inexact art at best. The
amount of salt you use, coupled with the temperature of your home
and even the season may result in faster or slower fermentation.
These recipes are meant as guidelines and as a springboard from
which you can start to experiment on your own. Remember: I’m
not a microbioligist; rather, I’m just a mom who loves good food -
really good food.

Storing Fermented Foods

We store our probiotic foods in the refridgerator in glass mason jars.
Cold temperatures slow the microbial process. Cold storage as
6 found in a root cellar, if available, also works exceptionally well and
was the traditional method for storing fermented foods.
How Long will Fermented Foods Last?
Longer than you think. Sour beets and turnips, in our home, have
lasted upwards of 1 year. Preserved lemons and limes can last
considerably longer. Sauerkraut will last at least 6 months. Pickled
garlic and mock capers have lasted close to 2 or 3 years while sal-
sas, pickled cucumbers and pickled peppers may last only a month
to 6 weeks. If it looks bad, tastes bad or smells bad it probably is
bad. Use your judgment.

A Note of Caution
The USDA recommends that all naturally fermented foods be pas-
teurized or canned prior to consumption to prevent sickness caused
by potential pathogens. This act, understandably, results in the loss
of nutrients, food enzymes, vitamins and beneficial bacteria too. In
our kitchen, I neither pasteurize nor can our home-fermented foods.
preferring to keep them fresh, live and whole. If you, like us, don’t
intend to can, pasteurize or cook your probiotic foods, make sure to
use your best judgment before eating or serving them. Again, if it
looks bad, tastes bad or smells bad it probably is bad.

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ickled Jalapeños
Fiery hot and explosively savory, these pickled peppers are not
for the faint of palate. Fire extinguisher optional.

Equipment
• 1 Gallon Vegetable Fermenter or Fermenting Crock OR
• 2 ½-gallon Mason Jars with Lids and Smaller Plastic Lids
• Quart-sized Mason Jar or Measuring Pitcher

Ingredients
• 1 Gallon Fresh Jalapeño Peppers
• 1 Yellow Onion
• Filtered Water
• 4 – 6 Tablespoons Unrefined Sea Salt

Instructions
1. Clean the jalapeños thoroughly, discarding any bruised or soft
peppers.
2. Add them to the fermenter or mason jar. Peel and quarter the
onion and add it to the jar.
3. Prepare a brine by mixing 2 – 3 tablespoons unrefined sea salt
with 1 quart filtered water.
4. Pour the brine over the jalapeños and onion until the vegetables
are fully submerged.
5. Culture at room temperature for a week to ten days.
6. Jalapeños will change in color from bright green to yellow-green
when the fermentation is complete.

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imchi
A classic Korean staple packed with vitamin C, B vitamins,
anti-oxidants and beneficial bacteria.

Equipment
• 1 Gallon Vegetable Fermenter or Fermenting Crock OR
• 2 ½-gallon Mason Jars with Lids and Smaller Plastic Lids

Ingredients
• 2 Heads Napa Cabbage
• 2 Large Daikon Radish, Peeled and Sliced
• 5 Carrots, Peeled and Sliced
• 1 Bunch Scallions, Sliced
• 1 2-inch Piece of Fresh Ginger, Chopped
• 2 Heads Garlic, Chopped
• ¼ Cup Fish Sauce
• ½ Cup Chili Paste (or less for those with tame palates)
• 1 ¼ Cup Unrefined Sea Salt, Give or Take
• ¼ Cup Sesame Seeds

Instructions
1. Separate and gently wash cabbage leaves. Mix 1 cup of the
sea salt with 1 gallon water, add cabbage leaves and soak
in salted water overnight or up to a day.
2. After the cabbage has thoroughly soaked in brine, pour off
the brine and reserve the leaves.
3. Mix cabbage leaves with daikon, scallions, carrots, ginger
and garlic.
4. Add fish sauce, remaining sea salt, sesame seeds and chili
paste to the mix.
5. Mash the mixture into your jars or vegetable fermenter
which should help the vegetables release their liquid and
create a brine.
6. If the brine released by the vegetables does not cover
them, mix a brine of 2-3 tablespoons unrefined sea salt to
1 quart water and cover the vegetables with this liquid.
7. Culture at room temperature for 5 – 7 days or so depend-
ing on the temperature of your kitchen.

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our Pickles
A far cry from mushy vinegar pickles, these are fresh and vibrant
with a pleasant salty tartness.

Equipment
• 1 Gallon Vegetable Fermenter or Fermenting Crock OR
• 2 ½-gallon Mason Jars with Lids and Smaller Plastic Lids
• Quart-sized Mason Jar or Measuring Pitcher

Ingredients
• 1 Gallon of Organic, Unwaxed Pickling Cucumbers, Flowery Ends
and Stems Removed
• 2 Big Bunches Organic Dill (Preferably Flowering Heads)
• 2 Large Bulbs of Organic Garlic, Peeled
• 3-4 Tablespoons Pickling Spice (Allspice, Mustard Seeds, Cloves,
Bay Leaf, Black Pepper etc.)
• 5-6 Tablespoons Unrefined Sea Salt
• 1 Horseradish Leaf, Stem Removed

Instructions
1. Soak cucumbers thoroughly in chilly water for a few hours. Scrub
cucumbers clean to remove any dirt which could contribute to
molding.
2. Add the cucumbers and garlic, dill and pickling spice to the jar or
vegetable fermenter in layers, sprinkling a bit of salt as you go.
3. Add the horseradish leaf to the jar as well.
4. Prepare a brine of 5 - 6 tablespoons of unrefined sea salt to 2
quarts filtered water and shake it to ensure the salt is fully dis-
solved.
5. Pour the brine over the vegetables and seasonings until all of the
ingredients are submerged in salt water.
6. Make sure that the vegetables are completely submerged beneath
the salt water.
7. Culture at room temperature for 5 to 10 days.

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ortido
A Latin American condiment of pickled cabbage, carrots and
spices, cortido goes nicely with carne asada and other dishes.

Equipment
• 1 Gallon Vegetable Fermenter or Fermenting Crock OR
• 2 ½-gallon Mason Jars with Lids and Smaller Plastic Lids

Ingredients
• 3 – 4 Heads Cabbage
• 4 Carrots, Shredded
• 2 Onions, Finely Sliced
• 2 Tablespoons Mexican Oregano
• 2 Tablespoons Crushed Red Pepper
• 1 Bulb Garlic, Peeled and Chopped
• ¼ Cup Unrefined Sea Salt
• 1 - 2 Tablespoons Cumin (optional)

Instructions
1. Shred the cabbage.
2. Mix it with onions, carrots, oregano, crushed red pepper and
chopped garlic.
3. Layer by layer, mash the vegetables in your fermenter or jar,
sprinkling with sea salt as you go.
4. Once your vegetables are thoroughly mashed, they should be
submerged in brine.
5. If this is not the case, create a brine with 2 – 3 tablespoons
unrefined sea salt to 1 quart water and pour it over the veg-
etables until they’re submerged.
6. Leave to ferment on your counter for 7 – 10 days, depending
on room temperature.

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ickled Garlic
Fermented garlic is potent - packing the best of raw garlic
and beneficial bacteria into one strongly flavored condiment.
It goes well with home-cured olives.

Equipment
• 1 Quart Vegetable Fermenter or Fermenting Crock OR
• 1 Quart Mason Jar

Ingredients
• 1 Quart Garlic, Peeled
• 1 Bay Leaf
• 1 Tablespoon Pickling Spice
• 2 - 3 Tablespoons Unrefined Sea Salt

Instructions
1. Place peeled garlic and spices into a clean fermenting crock or
jar.
2. Dissolve sea salt in 1 quart filtered water and pour over the
garlic and spices.
3. Leave to culture at room temperature for 1 - 2 weeks.

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asic Sauerkraut
Simple and basic sauerkraut using cabbage and unrefined sea
salt. Loaded with vitamin C and other nutrients.

Equipment
• 1 Gallon Vegetable Fermenter or Fermenting Crock OR
• 2 ½-gallon Mason Jars with Lids and Smaller Plastic Lids

Ingredients
• 4 - 5 Heads Cabbage
• ¼ Cup Unrefined Sea Salt, Give or Take

Instructions
1. Shred cabbage.
2. Add cabbage, a few cups at a time to your fermenter or jars,
mashing them down to release their liquid as you go.
3. Sprinkle each layer with sea salt.
4. The combination of salt with the liquid released from the veg-
etables should create a brine.
5. Make sure the cabbage is submerged beneath the brine. If it’s
not, create a brine of 2 – 3 tablespoons unrefined sea salt to
1 quart water and pour over the cabbage until it’s completely
submerged.
6. Allow the sauerkraut to ferment at room temperature for 7 –
10 days.

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avarian Sauerkraut
A unique version of sauerkraut incorporating fresh apples,
juniper berries and caraway seeds.

Equipment
• 1 Gallon Vegetable Fermenter or Fermenting Crock OR
• 2 ½-gallon Mason Jars with Lids and Smaller Plastic Lids

Ingredients
• 3 – 4 Heads Cabbage
• 2 – 3 Apples
• 3 Tablespoons Caraway Seeds
• 3 Tablespoons Juniper Berries
• ¼ Cup Unrefined Sea Salt, Give or Take

Instructions
1. Shred cabbage.
2. Peel and coarsely chop apples.
3. Crush juniper berries slightly with the flat part of a knife.
4. Mix cabbage, apples and seasonings together. Add them, a
few cups at a time to your fermenter or jars, mashing them
down to release their liquid as you go.
5. Sprinkle each layer with sea salt.
6. The combination of salt with the liquid released from the veg-
etables should create a brine. Make sure the vegetables are
submerged beneath the brine. If they’re not, create a brine
of 2 – 3 tablespoons unrefined sea salt to 1 quart water and
pour over the cabbage and apples until they’re completely
submerged.
7. Allow the sauerkraut to ferment at room temperature for 7 –
10 days depending on room temperature.

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piced Lemons
An interesting take on classic preserved lemons, these lemons
are seasoned with chili, cardamom and cinnamon for a sub-
tle, but nice variation. You may omit spices if preferred for a
classic preserved lemon.

Equipment
• 1 Gallon Vegetable Fermenter or Fermenting Crock OR
• 2 ½-gallon Mason Jars with Lids and Smaller Plastic Lids

Ingredients
• 10 lbs Meyer Lemons, give or take
• ¼ Cup Unrefined Sea Salt
• 2 Cinnamon Sticks
• 2 Tablespoons Cardamom Pods
• 2 Fresh or Dried Whole Red Chili Peppers

Instructions
1. Scrub and clean the lemons thoroughly to remove any waxy
coating or other residue.
2. Cut the pulpy ends off the lemons and gently slice them in
quarters without slicing them through completely.
3. Sprinkle salt on the inside of each lemon.
4. Place the lemons into your fermenter or jar, and mash down
with a spoon, sprinkling salt layer by layer. Mashing will cause
the lemons to release their juice which combines with salt to
create a brine.
5. Intersperse spices with the lemons.
6. If the liquid does not cover the lemons, prepare a brine of 2 –
3 tablespoons salt to 1 quart water and pour over the lemons
until they’re submerged.
7. Ferment at room temperature 1 – 2 weeks.

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hanh Muõi
Vietnamese preserved limes are traditionally used in a salty,
sour soda and are a potent source of ascorbic acid and benefi-
cial bacteria.

Equipment
• 1 Gallon Vegetable Fermenter or Fermenting Crock OR
• 2 ½-gallon Mason Jars with Lids and Smaller Plastic Lids

Ingredients
• 10 lbs Limes
• ¼ Cup Unrefined Sea Salt

Instructions
1. Scrub and clean the limes thoroughly to remove any waxy
coating or other residue.
2. Cut the pulpy ends off the lime and gently slice them in quar-
ters without slicing them through completely.
3. Sprinkle salt on the inside of each lime.
4. Place the limes into your fermenter or jar, and mash down
with a spoon, sprinkling salt layer by layer.
5. Mashing will cause the limes to release their juice which com-
bines with salt to create a brine.
6. If the liquid does not cover the limes, prepare a brine of 2 – 3
tablespoons salt to 1 quart water and pour over the limes until
they’re submerged.
7. Ferment at room temperature 1 – 2 weeks. The limes will
change color from bright green to a dull yellow-green.

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reen Salsa
A raw tomatillo salsa, this can be fiery hot so take care in
selecting the number of peppers appropriate to your tastes.

Equipment
• 1 Gallon Vegetable Fermenter or Fermenting Crock OR
• 2 ½-gallon Mason Jars with Lids and Smaller Plastic Lids

Ingredients
• 3 Quarts Fresh Tomatillos, Thinly Sliced
• 2 Cups Fresh Jalapeños
• 3 – 4 Anaheim Chilies
• 1 Large Bunch Cilantro, Stemmed and Chopped
• 1 Bulb Garlic, Chopped
• 1 Yellow or White Onion, Chopped
• ¼ Cup Unrefined Sea Salt, give or take

Instructions
1. Wear gloves when working with chilies, taking care not to
touch your eyes, nose or other sensitive parts of your body.
2. Seed, if desired, and chop jalapeños and Anaheim chilies.
If you leave the seeds and membranes intact, the salsa will
be much hotter.
3. Mix together tomatillos, jalapeños, cilantro, garlic and on-
ion together.
4. Add vegetables and spices to your fermenter or jar layer by
layer, sprinkling salt over each layer.
5. Take care to mash the ingredients thoroughly so that they
release their juices, combine with the salt and create a
brine.
6. Allow to culture at room temperature for 3 – 5 days.

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omato Salsa
A probiotic tomato salsa flavored with oregano and cumin.

Equipment
• 1 Gallon Vegetable Fermenter or Fermenting Crock OR
• 2 ½-gallon Mason Jars with Lids and Smaller Plastic Lids

Ingredients
• 3 Quarts Heirloom Tomatoes, Peeled and Chopped
• 2 Cups Mixed Chilies (I like jalapeños and serranos)
• ¼ Cup Oregano
• 2 Tablespoons Cumin
• 1 Bulb Garlic, Chopped
• 2 Red Onions, Chopped
• ¼ Cup Unrefined Sea Salt, give or take

Instructions
1. Wear gloves when working with chilies, taking care not to touch
your eyes, nose or other sensitive parts of your body.
2. Seed, if desired, and chop chilies.
3. If you leave the seeds and membranes intact, the salsa will be
much hotter.
4. Mix together chopped tomatoes, chilies, garlic, onion and spic-
es. Add them to your fermenter or jar layer by layer, sprinkling
salt over each later.
5. Take care to mash the ingredients thoroughly so that they re-
lease their juices, combine with the salt and create a brine.
6. Allow to culture at room temperature for 3 – 5 days.

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our Beets
A personal favorite, sour beets are loaded with antioxidants
including anthocyanin which contribute to the beets’ beautiful
red-purple hue.

Equipment
• 1 Gallon Vegetable Fermenter or Fermenting Crock OR
• 2 ½-gallon Mason Jars with Lids and Smaller Plastic Lids

Ingredients
• 10 lbs Beets, any variety will due
• ¼ Cup Unrefined Sea Salt

Instructions
1. Peel and julienne the beets.
2. Place them in a layer in your fermenter or jar and sprinkle each
layer with salt.
3. Mash the beets and salt together so that the beets release their
juices, combine with the salt and create a brine.
4. If the liquid created by the beets and salt is not sufficient to cover
the vegetables, mix 2 – 3 tablespoons of unrefined salt with 1
quart filtered water and cover the beets.
5. Culture at room temperature for 7 - 10 days or so.

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auerrüben
Turnips create a remarkably sweet, slightly pungeant ferment
that’s loaded with micronutrients.

Equipment
• 1 Gallon Vegetable Fermenter or Fermenting Crock OR
• 2 ½-gallon Mason Jars with Lids and Smaller Plastic Lids

Ingredients
• 10 lbs Turnips
• ¼ Cup Unrefined Sea Salt

Instructions
1. Peel and julienne the turnips.
2. Place them in a layer in your fermenter or jar and sprinkle each
layer with salt.
3. Mash the turnips and salt together so that the turnips release
their juices, combine with the salt and create a brine.
4. If the liquid created by the turnips and salt is not sufficient to
cover the vegetables, mix 2 – 3 tablespoons of unrefined salt with
1 quart filtered water and cover the beets.
5. Culture at room temperature for 7 - 10 days or so.

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 About Jenny and the Nourished Kitchen

A n advocate for farm fresh foods and sustainable agriculture, I believe that food is some-
thing worthy of celebration. Alongside my husband, we’ve nurtured and grown our local
foodshed – connecting small family farms with an eager customer base. Together we cre-
ated and manage a lively, progressive farmers market in the heart of Colorado ski country
that nourishes our community. With an unshakeable belief that everyone deserves access
to high quality, nutrient-dense foods we’ve spearheaded programs that provide free food to
low-income residents of our community and steadily supply our community’s foodbank with
wholesome, sustainably grown local foods. Real food takes real work. And it’s worth it.

A labor of love, Nourished Kitchen’s goal is to promote sustainable agriculture and nutrient-
dense, whole foods in everyday kitchens. The focus here is on whole, unrefined foods pre-
pared according to traditional methods that optimize nutrient density. Cherish your body,
nourish your kitchen.

Jenny can be contacted at [email protected].

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A Note about Sharing
I believe in sharing. This work may be shared and given away to your friends, family and
on your blog or website if you have one. If you do decide to share this work, do not adjust
or change it in anyway. Moreover, drop me a line at [email protected] to let
me know that you intend to share it and how you intend to use it. If sharing it on a web-
site, blog or other venue online please use common courtesy and the manners your mama
taught you by linking to NourishedKitchen.com and the book’s page: http://nourishedkitch-
en.com/get-cultured/.

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 Get Cultured!
Probiotic Foods
from the Nourished Kitchen

Enjoy 13 tart, exotic recipes for nourishing probiotic foods you can
make in your home’s kitchen. All recipes are raw, live and dairy-free.
Recipes are courtesy of NourishedKitchen.com: Where Eating Gets
Political.

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