Lacto-fermentation workshop - recipes
By re-considered, Mar 27 2018 08:59AM
Lacto fermentation is an ancient preserving technique which harnessses beneficial,lactic acid forming bacteria. These bacteria thrive in an anaerobic environment. Lactic acid is, in turn, a natural preservative that inhibits the growth of harmful bacteria. Lacto-fermentation also increases or preserves the vitamin and enzyme levels, as well as digestibility, of the fermented food.
Here are some of the recipes we like to make...
One cabbage head (white or red) finely shredded
we like to add carrots to add extra interest
1 large tablespoon sea salt (not table salt)
Mix cabbage and salt together in a large mixing bowl and begin to squeeze the cabbage and salt together with your hands, knead it thoroughly to break up the cellular structure of the shredded cabbage.
When the cabbage has become limp and releases its juice, transfer it to a large wide necked jar or kilner jar. Pack the salted vegetables into the jar or fermenter as tightly as you can, eliminating air bubbles.
Continue packing the cabbage into the container until the cabbage is completely submerged by liquid. Cover loosely and allow it to sit at room temperature, undisturbed, for at least 1 month and up to 6 months, testing the sauerkraut every few days until it is done to your liking. Transfer to the refrigerator or other cold storage where it should keep for at least 6 months and up to 1 year.
You can add different ingredients to your liking e.g. juniper berries, black pepper and other spices, apple, beetroot or other vegetables. Wetter fruits and vegetables will make the mix wetter and change the texture. Fruit with sugar will also change the taste/amount the mix ferments.
Cabbage 1 head
3 x carrots
1 tablespoon good sea salt
For the paste
Spring onions 1 bunch or 1 x leek
Ginger root sliced thinly - 1 thumb's worth
Garlic x 8 cloves
Korean chilli flakes (Gochigaru) 4 x tablespoons
1 teaspoon salt
1 teaspoon sugar
water 2-3 tablespoons
Method as above i.e. massage cabbage, turnip and carrot with salts to release juices.
Slice leeks and ginger add to blender with other paste ingredients and blend. Add water to blender to make a thick paste. Thoroughly mix paste into vegetables. Bottle and top up jars with brine to ensure vegetables are submerged. Leave at room temperature to ferment. Check daily, release pressure and top up with brine if needed. Kimchi should be ready in around 3 weeks. Keep in fridge once it has reached desired fermented flavour
Fermented chilli sauce
Good quality salt
Take some chillies (preferably red, orange or even yellow make a nicer looking sauce, but you can do it with green too)
Chop and layer them in the bottom of a jar
Chop and layer carrots in the jar
Top up jar with brine ( at a concentration of 1 tablespoon salt in 1 litre of water)
Leave to ferment for a month or 2
Blend and bottle (keep sauce refridgerated)
A stunning, purple pickle with the mouthwatering flavours of dill and horseradish.
Taken from the book Mamushka: Recipes from Ukraine & Beyond by Olia Hercules
Makes a 3-litre jar
beetroots 2, peeled and sliced into discs
white cabbage ½ small, sliced into wedges
mixed runner beans or French beans 200g, tailed
spring onions 4
wet (new) garlic 1 head, left whole, outer layer peeled
dill heads or stalks 50g
horseradish leaves 2, or fresh horseradish 50g, chopped
blackcurrant leaves 2
sour cherry leaves 2
water 1 litre
sea salt flakes 3 tbsp
black peppercorns 10
Place the beetroot at the bottom of a warm, sterilised 2-litre preserving jar, then top with the cabbage wedges, beans, spring onions, garlic and all the aromatics, apart from the peppercorns.
Bring the water, salt and peppercorns to the boil in a saucepan, then pour over the vegetables. Make sure everything is submerged, then seal and leave in a warm part of your kitchen (25C) for about 3 days to pickle, then store in the refrigerator. The beetroot will gradually turn everything a deep pink. It should keep unopened for several months.