Page 205 - Moonvalley Diaries

fermented vegetables fermenting is is a a a a a a traditional food pro- cessing method method that is is is used in in in many places around the the the world The method method is is based on
the the the ability of the the the lactic acid bacteria which are naturally present in in vegetables to break down the the the carbohydrates in in the the the vegetable vegetable and produce lactic acid acid Lactic acid acid lowers the the the the the pH of the the the the food food and kills other unwanted bacteria allowing the the the food food to keep for longer What makes fermented vegetables good?
The same thing goes for the mucous mem- branes in in in our bodies: we can potentially stay healthier by eating fermented foods foods Fer- menting foods foods also facilitates the the absorption of minerals and vitamins as they are more readily available to our bodies after the the the lactic acid bacteria have done their thing Especial- ly ly iron and zinc become more readily avail- able to the the the body During the the the actual fermenta- tion
process the the the bacteria also form vitamins that we can take advantage of of Another benefit of of fermented vegetables vegetables is that they are more like raw vegetables vegetables than cooked ones but can still be stored for months on
on
on
end For example certain heat-sensitive vitamins are are destroyed when vegetables are are heated or disappear into the the cooking water If they are a a a a a a a a a a a a living culture that has not been heated and therefore sterilised the the the lactic acid bacteria also function as a a a a a a a a a a a probiotic with po- tential benefits for our gut flora Fermentation also lowers the vegetables’ glycaemic index /ida
BASIC RECIPE
1 1 75 kg white cabbage 1 1 tbsp salt (without iodine)
KIMCHI-INSPIRED FLAVOUR
3 cm grated peeled fresh ginger
1⁄2 tsp chilli flakes (use more or or or or less for a a a a hotter
or milder flavour) 2 grated garlic cloves
CUMIN AND JUNIPER FLAVOUR
1 1 tsp whole cumin
1 1 tbsp ground juniper berries
Finely shred the the cabbage with a a a cheese slicer or or or knife or or or in in in the the the the food processor This is is done to increase the the the the surface of attack where the the the the lactic lactic acid acid bacteria can break down the the the carbo- hydrates into lactic lactic acid acid Mix the the salt and and cabbage cabbage (and any spices) in in a a a a a a a a a a a a a a a bowl until the the the the cabbage cabbage cabbage begins to sweat Knead the the the cabbage cabbage like a a a a a a a a a dough so that the the the liquid begins to run off Stuff the cabbage tightly in in glass jars to to create an oxygen-free environment Leave 2 cm of space space at at the the the top as the the the bacteria need some space space when they begin to to multiply and ferment Put on
the the the lid Let the the the jars stand for a a a a a a a a few days at at room temperature Unscrew the the the lids and and allow to to ventilate daily to reduce the the pressure When you you no longer hear a a a a a a a little psst when you you open the the the lid let the the the jars stand at at room temperature for 1–2 weeks Then store in the the the refrigerator or or or or or cellar An unopened jar will keep for for several months and an an opened opened one for for at least a a a a month month october in moonvalley
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