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cessor or with an immersion blender until smooth.
3. Add the salt and cinnamon. Let cool and blend in a food pro-
rates and the mixture thickens a bit.
2. Simmer over medium heat, uncovered, until the water evapo-
rice syrup, and lemon juice.
1. In a saucepan, combine the rhubarb, water, onion, honey or
yields 3 cups
½ teaspoon salt (optional)
raw honey
Dash of stevia or 2 tablespoons
1 tablespoon Celery Salt (p. 107)
2 tablespoons fresh lemon juice
2/3 cup olive oil
yields 2 cups
Simmer for 10 minutes or until the mixture thickens. Let cool.
2. Transfer the mixture to a saucepan and bring to a low boil.
1. In a blender, blend all the ingredients well for 5 full minutes.
yields 1½ cups
kimchi, kombucha or ground almonds FRUIT KETCHUP RAW RED PEPPER KETCHUP HOMEMADE KETCHUP ¼ teaspoon cinnamon ½ teaspoon salt ¼ cup lemon juice ½ cup honey or rice syrup ¼ cup chopped onion 1 cup water 3–4 stalks rhubarb, sliced used anywhere instead of conventional ketchup without the sugar, color, or preservatives. For those who need to avoid tomatoes (especially those with arthritis), this recipe can be In a blender, ble
& more
Fabulous Ferments APPLE KRAUT yields 1 quart
This kraut is sensational, easy to make, and very health promoting! The apple and ginger
create a wonderful combination of sweetness and tang.
n every country and tradition, people have eaten fer- and mental clarity. As an added bonus, they are a decora- 8 ounces (2 cups) red cabbage, 1. In a medium bowl, sprinkle the cabbage with the salt and
Imented foods—foods that have been through a fer- tive addition to your kitchen. shredded knead with your fingers until some juices are released.
mentation process where natural bacteria feed on the You might wonder why it’s important to ferment foods. ½ teaspoon sea salt 2. Add the apple and ginger.
sugar and starch in the food—on a daily basis. Ferment- Why not just take a pill of probiotics or enzymes that re- 1 Granny Smith apple, peeled, 3. Firmly pack the mixture into a very clean 1-quart glass jar.
ed fruits, vegetables, legumes, grains, milk, wine, breads, stores all the beneficial bacteria you need? It’s less work and diced Place a weight on top of the mixture to keep it pressed down.
cheeses, buttermilk, yogurt, pickled cucumbers, sauer- than preparing fermented foods, however delicious they 1 tablespoon minced ginger root Cover with a clean towel and secure with a rubber band.
kraut, and sour soups, to give just a few examples. Without may be. Raisins and pine nuts, for sprinkling 4. Place the jar in a warm, dark cabinet for 3–4 days to ferment.
realizing it, people put millions of microorganisms to work The answer is simple: most probiotic pills are not effective When it’s ready, you can store your apple kraut in the fridge
on their behalf. enough at replenishing your gut with the beneficial bacteria for up to 2 weeks, but it’s best eaten sooner to gain the most
Traditionally fermented foods, as opposed to those you need. When you ferment a food, you can be assured that benefits. Serve with the raisins and pine nuts sprinkled on top.
with vinegar, are bursting with enzymes and beneficial all of the live cultures present are filled with the microbac-
bacteria to boost digestive health. The fermentation en- teria you want, because if they were not present, the food yields 3 pounds
hances the nutrients in the vegetables, making them would have spoiled, and you wouldn’t be able to eat it. SOUR PICKLES
much more available to us, and they greatly improve the Use only high-quality unrefined salt—the salt adds flavor, inhibits mold, and provides
digestion of anything else you eat in that same meal. How important minerals. The recipe also calls for grape stems. The stems contain tannin, which
do they do this? keeps the pickles crispy. Otherwise the pickles may become soft.
As you eat them, the friendly bacteria and enzymes 4 tablespoons Himalayan, Celtic, 1. To prepare the brine, in a large bowl, combine the salt with the
in the fermented foods travel along with the entire meal, or sea salt water and stir until dissolved.
helping to ensure that you digest that meal properly. They ½ gallon distilled water 2. Place the pickling spices, garlic, dill, dill seed, and grape stem
break down the proteins and fats, and extract the vitamins ¼ cup pickling spices into a very clean gallon glass jar, or use a container designed
and minerals from the food, so you can retain them and 3 cloves garlic, halved especially for pickling. Add the cucumbers until they are packed
build vitamin- and mineral-rich blood. 3–4 sprigs fresh dill tightly. Pour the brine over the cucumbers to completely cover.
The process of “lacto-fermenting,” in which foods are 1 teaspoon dill seed 3. Pour the remaining salt water into a zip-lock bag and seal (to
fermented in an airtight environment, not only preserves Stem of 1 bunch of grapes act as a weight on top of the pickles). Place the bag over the
the nutritional content of the food but also gives rise to re- (grapes removed), rinsed pickles making sure they are all submerged in the brine. (Add
storative and health-enhancing properties and releases an 3 pounds pickling cucumbers, more water if necessary.) Cover with a towel, or the lid of the
array of nutrients, amino acids, probiotics, and vitamins that washed pickling jar, and set in a cool place.
were not present in the food before. Add them to your diet 4. Leave on the counter for 4–7 days. (It will ferment sooner in
for additional benefits as well: fermented foods are potent warm weather.) Check daily and skim off any scum. When the
detoxifiers, boost circulation, strengthen bones, reduce al- pickles are ready, the brine and pickles should taste sour, and
lergies, eliminate inflammation, and improve skin health the brine will have become cloudy.

184 HEALTHY EVER AFTER serving tips seeds. damia nuts and peeled almonds or sunflower besides cashews may be used, including maca- RECIPE NOTE For this recipe, other nuts with layers of fresh strawberry jam or Berry Sauce (p. 394). with honey. yogurt by blending ½ cup fresh fruit with the yogurt and top vors such as vanilla and cinnamon. gurt will keep fresh for 1 week. suit your taste (but no longer than 24 hours). to ferment for 8–12 hours, or until the yogurt has

185

for several months.
can be stored in the refrigerator
kraut is now ready to be eaten. It
temperature for 3–5 days. Your

tightly.
to cover the vegetables and cap
1-gallon glass jar. Fill with water
and curry powder, and place in a

salt.
bage and cauliflower with the

florets

yields 4 quarts

yields 3 cups