Cultured Vegetables ~Laurie's Recipe
3-5 med/large heads red cabbage
1 bunch swiss chard
2 lb organic carrots
1 bunch kale
1 bunch green onions
1 bunch dill (fresh) or fennel, basil, cilantro
2 stalks organic celery
2 red bell peppers
2 zucchini (optional)
2 cucumbers (optional)
1 bunch Arugula (optional)
1/2 bag Arame (this is a seaweed and is optional)
2 packages Body Ecology Culture Starter in 1/2 Cup warm water
2 scoops EcoBloom (Body Ecology) or other "sugar" to feed bacteria (see below)
I usually put all of this in, but when it says optional it is optional! This recipe makes a double batch (12-14 quart jars)
Cultured vegetables are made by shredding cabbage or a combination of cabbage and other vegetables and then packing them tightly into an airtight container. They are left to ferment at room temperature for several days or longer. Friendly bacteria naturally present in the vegetables quickly lower the pH, making a more acidic environment so the bacteria can reproduce. The vegetables become soft, delicious, and somewhat "pickled." One important secret to making really delicious yet medicinal cultured veggies is to use freshly harvested, organic, well-cleaned vegetables. After washing the veggies, spin them dry.
To Make Cultured Vegetables
Dissolve one package of Body Ecology Culture Starter in ¼ cup warm (90*) water. Add some form of sugar to feed the starter (honey, Agave, or EcoBLOOM). Let starter/sugar mixture sit for about 20 minutes or longer while the L. Plantarum and other bacteria wake up and begin enjoying the sugar.
While the starter is “waking up” and activating prepare other ingredients.
1. Combine all ingredients in a large bowl.
2. Remove 2-3 cups of this mixture and put into a blender.
3. Add enough filtered water to make a "brine" the consistency of a thick juice (about 4 cups including the veggies)
Add the starter culture to the brine.
Blend well and then add brine back into the vegetable mixture. Stir well.
You can also add the smaller ingredients like garlic and ginger or dill to
blender mixture for more evenly distribution when mixing.)
4. Pack mixture down into a 2 quart or 1 quart glass or stainless steel containers.
Use your fist, a wooden dowel, or a potato masher to pack veggies tightly.
5. Fill container almost full, but leave about 1 inches of room at the top for veggies to expand.
6. Roll up several cabbage leaves into a tight "log" and place them on top to fill the remaining
2 inch space. Clamp jar closed.
7. Let veggies sit at about a 70 degree room temperature for at least three days. A week is even better. It is a good idea to place jars of veggies on a tray just in case there is any overflow as they ferment.
Refrigerate to slow down fermentation. Enjoy!
Important Fact:
During this fermentation period, the friendly bacteria are having a heyday, reproducing and converting sugars and starches to lactic acid. Once the initial process is over, you can slow down the bacterial activity by putting the cultured veggies in the refrigerator. The cold greatly slows the fermentation, but does not stop it completely. Even if the veggies sit in your refrigerator for months, they will not spoil; instead they become more delicious with time. Properly made, cultured vegetables have at least an eight month shelf life. If you don’t have room in the refrigerator, you can leave them on a shelf for several months, putting them in the refrigerator after opening.
1 bunch swiss chard
2 lb organic carrots
1 bunch kale
1 bunch green onions
1 bunch dill (fresh) or fennel, basil, cilantro
2 stalks organic celery
2 red bell peppers
2 zucchini (optional)
2 cucumbers (optional)
1 bunch Arugula (optional)
1/2 bag Arame (this is a seaweed and is optional)
2 packages Body Ecology Culture Starter in 1/2 Cup warm water
2 scoops EcoBloom (Body Ecology) or other "sugar" to feed bacteria (see below)
I usually put all of this in, but when it says optional it is optional! This recipe makes a double batch (12-14 quart jars)
Cultured vegetables are made by shredding cabbage or a combination of cabbage and other vegetables and then packing them tightly into an airtight container. They are left to ferment at room temperature for several days or longer. Friendly bacteria naturally present in the vegetables quickly lower the pH, making a more acidic environment so the bacteria can reproduce. The vegetables become soft, delicious, and somewhat "pickled." One important secret to making really delicious yet medicinal cultured veggies is to use freshly harvested, organic, well-cleaned vegetables. After washing the veggies, spin them dry.
To Make Cultured Vegetables
Dissolve one package of Body Ecology Culture Starter in ¼ cup warm (90*) water. Add some form of sugar to feed the starter (honey, Agave, or EcoBLOOM). Let starter/sugar mixture sit for about 20 minutes or longer while the L. Plantarum and other bacteria wake up and begin enjoying the sugar.
While the starter is “waking up” and activating prepare other ingredients.
1. Combine all ingredients in a large bowl.
2. Remove 2-3 cups of this mixture and put into a blender.
3. Add enough filtered water to make a "brine" the consistency of a thick juice (about 4 cups including the veggies)
Add the starter culture to the brine.
Blend well and then add brine back into the vegetable mixture. Stir well.
You can also add the smaller ingredients like garlic and ginger or dill to
blender mixture for more evenly distribution when mixing.)
4. Pack mixture down into a 2 quart or 1 quart glass or stainless steel containers.
Use your fist, a wooden dowel, or a potato masher to pack veggies tightly.
5. Fill container almost full, but leave about 1 inches of room at the top for veggies to expand.
6. Roll up several cabbage leaves into a tight "log" and place them on top to fill the remaining
2 inch space. Clamp jar closed.
7. Let veggies sit at about a 70 degree room temperature for at least three days. A week is even better. It is a good idea to place jars of veggies on a tray just in case there is any overflow as they ferment.
Refrigerate to slow down fermentation. Enjoy!
Important Fact:
During this fermentation period, the friendly bacteria are having a heyday, reproducing and converting sugars and starches to lactic acid. Once the initial process is over, you can slow down the bacterial activity by putting the cultured veggies in the refrigerator. The cold greatly slows the fermentation, but does not stop it completely. Even if the veggies sit in your refrigerator for months, they will not spoil; instead they become more delicious with time. Properly made, cultured vegetables have at least an eight month shelf life. If you don’t have room in the refrigerator, you can leave them on a shelf for several months, putting them in the refrigerator after opening.