Celebrated for their vitamins and probiotics, fermented foods are more than just a health fad. Fermented Vegetables by Kirsten Shockey and Christopher Shockey takes readers deep into the art and science of this age-old method of food preservation, covering equipment, fundamentals, and recipes ranging from the traditional to the unconventional. Turn vegetables and herbs into krauts, kimchi, pickles and chutneys and leave no bite behind, with 84 additional ways to incorporate flavorful, healthy ferments and brines into delicious main dishes, cocktails, and even desserts!
Celebrated for their vitamins and probiotics, fermented foods are more than just a health fad. Fermented Vegetables by Kirsten Shockey and Christopher Shockey takes readers deep into the art and science of this age-old method of food preservation, covering equipment, fundamentals, and recipes ranging from the traditional to the unconventional. Turn vegetables and herbs into krauts, kimchi, pickles and chutneys and leave no bite behind, with 84 additional ways to incorporate flavorful, healthy ferments and brines into delicious main dishes, cocktails, and even desserts!
Celebrated for their vitamins and probiotics, fermented foods are more than just a health fad. Fermented Vegetables by Kirsten Shockey and Christopher Shockey takes readers deep into the art and science of this age-old method of food preservation, covering equipment, fundamentals, and recipes ranging from the traditional to the unconventional. Turn vegetables and herbs into krauts, kimchi, pickles and chutneys and leave no bite behind, with 84 additional ways to incorporate flavorful, healthy ferments and brines into delicious main dishes, cocktails, and even desserts!
2014 by Kirsten Shockey and Christopher Shockey All rights reserved. No part of this book may be reproduced without written permission from the publisher, except by a reviewer who may quote brief passages or reproduce illustrations in a review with appropriate credits; nor may any part of this book be reproduced, stored in a retrieval system, or transmitted in any form or by any means electronic, mechanical, photocopying, recording, or other without written permission from the publisher. Photography by Erin Kunkel Illustrations by Daniel Everett Why We Ferment, 11 PART 1 Dipping into the Brine FERMENTATION FUNDAMENTALS 14 CHAPTER 1 Back to the Future: Vegetable Fermentation as Preservation . . . . . . . . . . . . . . . . . 19 CHAPTER 2 The Inner Life of Pickling: The Science behind Vegetable Fermentation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 CHAPTER 3 Crocks and Rocks: The Tools of the Trade . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 PART 2 Mastering the Basics KRAUT, CONDIMENTS, PICKLES, AND KIMCHI 48 CHAPTER 4 Mastering Sauerkraut . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53 CHAPTER 5 Mastering Condiments: Variations on Kraut . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 CHAPTER 6 Mastering Brine Pickling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 77 CHAPTER 7 Mastering Kimchi Basics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87 CHAPTER 8 Practical Matters: Storage and Troubleshooting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 95 PART 3 In the Crock FERMENTING VEGETABLES A TO Z 102 Garden Vegetables and Herbs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 109 Arugula, 109 Asparagus, 110 Basil, 113 Beans, Green, 116 Beets, 119 Broccoli, 127 Brussels Sprouts, 127 Burdock (Gobo), 129 Cabbage, Green and Savoy, 131 Cabbage, Napa or Chinese, 140 Cabbage, Red, 147 Carrots, 148 Caulifower, 151 Celeriac, 156 Celery, 158 Chard, 160 Cilantro (Coriander), 160 Collard Greens, 163 Corn, 165 Cucumbers, 166 Eggplant, 174 Escarole, 176 Fennel, 178 Garlic, 180 Garlic Scapes, 183 Grape Leaves, 184 Horseradish, 185 Jicama, 187 Kohlrabi, 189 Leeks, 191 Mushrooms, 193 Mustard Greens, 195 Okahijiki Greens (Saltwort), 197 Okra, 199 Onions, 201 Pak Choi (Bok Choy), 205 Parsley, 206 Parsnips, 208 Peas, 210 Peppers, 212 Radicchio, 218 Radishes, 219 Rapini (Broccoli Rabe), 222 Rhubarb, 223 Rutabaga, 225 Scallions (Green Onions), 226 Shiso, 228 Spinach, 233 Sunchokes, 236 Sweet Potatoes, 237 Tomatillos, 240 Tomatoes, 241 Turmeric, 243 Turnips, 245 Winter Squash, 248 Zucchini and Other Summer Squash, 252 Foraged Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 258 Dandelion Flowers, Leaves, and Roots, 259 Lambs-Quarters, 261 Nettles, 263 Ramps, 264 Watercress, 265 Fruits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 267 Apples, 267 Citrus Fruits, 270 Cranberries, 273 PART 4 On the Plate 276 CHAPTER 9 Breakfast: Culture for the Gutsy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .281 CHAPTER 10 Snacks: A Pickle a Day Keeps the Doctor Away . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 291 CHAPTER 11 Lunch: Ferments on the Go . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 301 CHAPTER 12 Happy Hour: Crocktails . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 323 CHAPTER 13 Dinner: Brine and Dine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 329 CHAPTER 14 Dessert: Really? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .349 Appendix: Scum The Good, the Bad, and the Ugly, 356 Resources, 360 Bibliography, 363 Acknowledgments, 366 Index, 367 So You Want to Ferment without Salt? Any serious fermentista will encounter salt-phobic people who try to make salt-free sauerkraut or want to convince you to do the same. There are certainly a lot of recipes out there on the Web; some require a blender, some use seaweed or celery seeds in place of salt. With care and luck, fermentation can be accomplished without the salt, and some people do so successfully. Expect these ferments to be softer and at times mushy. But why not use salt in your ferments? Our bodies need salt anyway. Without it we die. A study pub- lished in the American Journal of Medicine in 2006 reads, Sodium intake of less than 2300 mg [the daily recommended allowance] was associated with a 37% increase in cardiovascular disease mortality and a 28% increase of all-cause mortality. In other words, without the correct balance of salt and water, the systems in our body stop functioning. As with most things, common sense and balance are key. RELISHES/CHUTNEYS/SALSAS/SALADS VISUAL GUIDE 2. Work in the salt. 1. Thinly slice the vegetables. 3. Cover the vegetables and set aside to allow brine to develop. 4. Press the vegetables under the brine. MASTERING CONDIMENTS67 RELISHES/CHUTNEYS/SALSAS/SALADS VISUAL GUIDE 6. Ready for long-term storage, with a piece of waxed paper in place to impede evaporation. 5. Submerged and weighted = healthy environment for fermentation. 68MASTERING THE BASICS 1. Chop or pulse the veggies to a ne consistency. 3. Place a ziplock bag on the surface of the ferment, and ll the bag to the jar rim with water to create weight. 2. Press the paste to remove air pockets and bring brine to the surface. 4. Ready for long-term storage, with a piece of waxed paper in place to impede evaporation. PASTES AND BASES VISUAL GUIDE MASTERING CONDIMENTS71 WHOLE-LEAF FERMENTS VISUAL GUIDE 1. Fresh leaves before salt is added. 2. Leaves wilted by salt. The Taste Test: Navigating through the Scum to the Kraut on the Other Side When its time to taste-test your ferment, be warned: there may be scum, blooms of yeasts, or molds on top of your followers, or even on your ferment. Take your time and follow these directions. 1. Remove the weight. 2. Wipe the insides of your jar or crock with a clean towel carefully so as not to disturb the fer- ment or the scum. 3. Gently remove the follower. There is often sediment on top of the follower; try not to disturb it too much. 4. You will be looking at the primary follower; if it is leaves, lift them out carefully, collecting any stray oating vegetable bits in with them; discard. If it is plastic wrap and there is brine on top, ladle out any extra oating vegetable bits. Pull out the plastic wrap, folding it over to catch any sediment (this sediment is not harmful but may impart a avor). 5. If the ferment is completely under the brine, it will be good. If the brine level is low and close to the surface of the ferment, there may be some soft or off-color areas; simply remove these parts. The ferment underneath will be ne and ready to taste. MASTERING CONDIMENTS73 SEASONINGS You can make simple savory seasonings by dehydrating fermented veggies and grinding them in a blender. When the brine is evaporated, you are left with the original salt and the concentrated avor of the vegetable. For example, the Simple Beet Kraut pictured below (page 120) makes a lovely deep pink tangy spice, which is not only stunning sprinkled on top of a salad but also delicious. If you dont eat it too quickly, dehydrate your kimchi for instant kimchi spice. Many a ferment can make a perfect seasoning dehydrated as is. Some ferments are fun to jazz up even more with other herbs and spices, or even sesame seeds, like Shiso Gomashio (page 229). And these seasonings are shelf stable, so they can live and probiotically season your food straight from the cabinet for months. Dehydrating can also be a strategy for clearing out older krauts from the fridge when you are ready to make more. To make seasonings: 1. Drain the brine from the ferment by letting it sit in a strainer over a bowl for 30 minutes, or by putting it in cheesecloth and actively squeezing out the juice. You want to get the loose drippy moisture out; you dont need to squeeze it completely dry. 3. Spread the ferment out on a tray or baking sheet and dry for 8 to 10 hours or overnight in a dehydrator at 100F. 3. Shelf life for dried krauts is 6 months at room temperature. The lower the temperature, the longer the shelf life (for example, 60F increases viability to 12 to 18 months). Refrigerate or freeze in airtight containers for long-term storage. MASTERING CONDIMENTS75 NAKED KRAUT, page 132 SWEET PEPPER SALSA, page 215 PICKLED GARLIC SCAPES, page 184 ONION AND PEPPER RELISH (made with habanero), page 203 FENNEL CHUTNEY, page 178 SIMPLE BEET KRAUT, page 120 CHIPOTLE SQUASH KRAUT, page 249 FERMENTED SHISO LEAVES, page 228 GADO GADO SCHMEAR, page 284 HERB SCHMEAR, page 282 KRAUTCHEESE, page 284 SMOKY KRAUT QUICHE KRAUT BALLS BACON-WRAPPED DOG FISH TACOS, page 309 SUSHI-NORIMAKI KIMCHI LATKES, page 335 GRILLED CHICKEN WITH FERMENTED SWEET POTATOES AND PEANUT SAUCE
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