Fermented

Food Recipes

Hi, my name is Robynne Dodds and I am a naturopath with a great
passion for understanding the gut microbiome and how bacterial
imbalances can be adjusted by the addition of fermented foods to our
diet.

When fermenting vegetables for people with sensitive digestive
systems, it is important to initially avoid wild fermentation. Wild
fermentation may provide a medium for the growth of pathogenic
organisms, which is the opposite of what you are trying to achieve.


Cultured Vegetables

I recommend a more controlled form of fermentation by using a
starter culture and an airlock system. I personally use the Body
Ecology Vegetable Starter Culture as it is diary free, and you know just
which strains of bacteria you are culturing. Another option is to use 1
teaspoon of any probiotic powder in order to grow specific bacterial
strains.

The air-lock system I use is the Culture-Kit, available from
www.bodyologie.com As bacteria multiply, they outgas. Rather than
having to regularly burp your jars, an airlock allows the excess gases
to escape.

An air-lock ensures:
• A more conducive environment for your bacteria – they are no
longer wallowing in their own waste.
• Oxygen can’t come back into the jar and provide a breeding
ground for pathogens.
• Your jars will not explode under the pressure of the pent up
gases.
• A successful ferment – every time.

It is important your vegetables are fermented for at least 7 days before
consuming. Vegetables which aren’t fully fermented can result in
bloating and poor digestion for people with sensitive digestive
systems.

Allowing your vegetables to ferment for at least 7 days also ensures
adequate colonies of lactic-acid bacteria have had an opportunity to
form.


Other fermented foods I recommend for improving digestion include:
Coconut Water Kefir
Coconut Water Kefir Cheese
Fermented Vegetable Juices

I initially avoid introducing Kombucha, as it is a form of wild
fermentation and can therefore promote the growth of the pathogens
we are aiming to overcome.

To learn about the science of lacto-fermentation and to experience
making your own ferment, I offer workshops on the Sunshine Coast,
Queensland.
See www.bodyologie.com for upcoming class details.

Sauerkraut
Lactic-acid fermented vegetables such as cabbage in sauerkraut have
been made for centuries as a way of preserving the vegetable’s natural
bacteria in its juices.

Vegetables:
1 head green cabbage
½ head red cabbage
3 carrots

Brine:
Starter culture (if using) + ¼ cup warm water
Sugar to feed starter culture (optional)
Filtered water (approx. 3 litres)
1 tablespoon good quality, finely ground salt
1 ½-inch piece of Ginger, grated finely
3 cloves of garlic, crushed

Prepare Vegetables:
• Chop finely by hand, or shred vegetables with a food processor
• Combine all vegetables in a large bowl
• Cover with a tea towel and leave to sit at room temperature
while preparing the starter and brine

To Use Body Ecology Culture Starter:
• Dissolve one sachet of starter in ¼ cup warm water
• Add 1 teaspoon of sugar to feed the starter. (I use EcoBloom
prebiotic, it is 100% natural chicory extract and won’t feed
pathogens)
• Let starter/sugar mixture sit for about 20 minutes or longer
while you prepare the brine. This allows the bacteria to become
active and begin feeding on the sugar.

Making a Brine:
• Combine salt and water to create a brine
• Add flavourings (ginger and garlic)
• Add the culture starter to the brine if using, and stir gently to
combine

Combine:
• Transfer vegetables to a clean, wide-mouth glass jar; including
the juices of the ingredients. (I use wide-mouth ball mason jars
as they all fit the Culture-Kit airlock system.) Press down firmly
to ensure there are no air spaces. Leave a 5 cm space at the top
of the jar. (This recipe makes 5 litres of sauerkraut)
• Divide prepared brine evenly between each jar.
• Top up with filtered water, ensuring the vegetables are fully
submerged and you still have a 3 cm space between the liquid
and the top of the jar.
• Roll up several cabbage leaves into a tight log and place them on
top to help keep the vegetables submerged under the brine (or
use a weight or screen).
• Secure lid tightly, and assemble the airlock if you are using one.

Allow to ferment at room temperature for five to seven days. Burp jar
daily (unless using an airlock), keeping jar on a tray to catch seeping
liquids. Remove cabbage leaf log and move to cold storage once
ferment is complete.

If your ferment has gone bad, it will have the qualities of slowly rotting
food – brown colour, mushy texture, and an extremely pungent smell.
Making sure your ferment is covered with brine is one way to lessen
the chances of spoilage.


Kimchi (Kimchee)
Kimchi is a traditional Korean fermented food. It may be made with a
variety of cabbages and chilli. Chinese napa cabbage is the traditional
cabbage used, however you can also use leafy greens, like pak choi,
found in Asian markets.

Vegetables:
2 heads Napa or Savoy cabbage, cored and shredded
2 bunches green onions, chopped
3 large carrots, shredded
2 tablespoons fresh, grated ginger
6 cloves garlic, crushed
1 teaspoon dried chili flakes
Brine:
Starter culture (if using)
Sugar to feed starter culture
Filtered water
3 teaspoons good quality, finely ground salt

Follow the instructions as per ‘Sauerkraut’

It is important to consume unheated fermented foods to gain the full
health benefits. Cooking destroys vitamins, enzymes and beneficial
bacteria.

Optional Ingredients
Once you have learned to make the basic sauerkraut recipe, the types
of vegetables, herbs and spices used are interchangeable. Be creative
and form your own variations.

You can add any hard vegetables into your sauerkraut such as:
Beetroot, Green Beans, Carrot, Fennel, Turnip, Onions, Cabbage,
Garlic, Cauliflower, Onions, Broccoli, Ginger. The more vegetables
you add, the wider the variety of beneficial microflora in your finished
kraut.

Other options include:
• Herbs; Fresh or Dried (Lemongrass, Dill, Rosemary, Thyme,
Marjoram, Tarragon)

• Whole Spices (Cinnamon sticks, Cloves, Mustard seeds,
Coriander, Caraway, Dill, Celery, Cumin, Fennel, Chillies)
Remember to use whole spices and herbs, as powdered versions
may decay the food being fermented.

• Berries; Dried (Goji, blueberries)
Strawberries do not ferment well, and fresh berries will speed
up the fermentation time considerably.

• Sea Vegetables (Kelp, Wakame, Dulse)

• Minerals (Ancient Earth Minerals by Body Ecology)

Fermentation may proceed faster at very warm temperatures or if
cabbage pieces are small.