The following is a collection of recipes for fermented foods that I use regularly in addition to SCD yogurt. When following SCD, fermented vegetables are seen as more of an advanced food, while GAPS recommends starting them during the intro diet. I personally did not know about it until months into the SCD diet, so I never tried them early on. If you decide to start them on either diet, go slowly. Start with a teaspoon and work your way up. Consider having just the juices to start with.
See my post “SCD Yogurt” under Tips & Tricks section for yogurt-making instructions.
This post is part of a Lacto-Fermentation Blog Carnival which links up many other blogs with recipes for ferments.
This is my absolute favorite ferment. I love cilantro and get it often in my weekly vegetable basket along with tomatoes, onions and peppers. I tend to use lots of tomatoes and cilantro because that’s what I like. Don’t hesitate to change the amounts of any ingredients, this is a very forgiving recipe. This is pretty similar to Trying Traditiona’s salsa (click here to see it) which also has a step-by-step picture tutorial on how to make it.
3 large tomatoes
1/2 green pepper
1 medium yellow onion
2 jalapeno peppers
1/2 cup of fresh cilantro
2 cloves garlic
1/3 cup whey
1-2 tbsp sea salt
Coarsley chop tomatoes, pepper and onion in a food processor, then place in a bowl. Mince jalapeno peppers, garlic and cilantro by hand and add to the bowl. Sprinkle with sea salt and add whey. Mix well so that sea salt and whey are distributed well.
Spoon mixture into two 1-liter mason jars and seal. Leave at room temperature for 3-5 days. Place in refrigerator where it will keep for months.
I prefer green cabbage but any cabbage at all will work great.
1 small head cabbage
2 tbsp sea salt
1/2 cup whey
Coarsley chop the cabbage either by hand or in a food processor. As you chop and add it to a big bowl, sprinkle with salt. When all of it is chopped, sprinkle with remaining salt. Grab handfuls of cabbage and break/rub the cabbage to soften it and get the juices out. Do this for a while until the cabbage feels softer and liquid has come out a bit. Grab handfuls of cabbage and push down into a wide-mouth mason jar. Every handful keep pressing the cabbage down firmly. Leave about 1 or 2 inches at the top. You should be able to fill two 1-liter jars. Pour 1/4 cup whey into each jar. Seal and leave out at room temperature.
Two or three times per day, open the jars and with clean hands, push down the cabbage to force it below the liquid level. Leave out at room temperature for 3-5 days then refrigerate.
I made these after finding some jalapenos at the farmer’s market in the summer. My boyfriend eventually tried one and was very impressed. Careful, they get very hot.
6-8 green jalapeno peppers
2 tbsp sea salt
3 cups filtered water
Clean peppers and place in a 1 liter mason jar. Mix salt with water and pour over peppers. Keep at room temperature until peppers change colour from deep green to a yellow-grey. Refrigerate.
1 large carrot
2 inch piece of ginger
1 clove garlic
2 tsp sea salt
1 tbsp whey
Using a cheese grater on a large setting, shred carrots, ginger and garlic into a bowl. Sprinkle with sea salt and whey. Mix to combine all ingredients well.
Spoon mixture into a 250ml wide-mouth mason jar and press down firmly. Two or three times per day open the jar and with clean hands, push down the mixture to try and keep it all wet. Keep at room temperature for 3-5 days and then refrigerate.
This is how I make it, on a smaller scale than what Sally Fallon describes in Nourishing Traditions.
2-3 small beets
2-3 tsp sea salt
1 tbsp whey
Chop beets into large chunks and place in a 2 cup jar with a lid. Pour salt and whey over them. Fill the jar with water but leave space at the top. Leave on the counter for 2 days then place in fridge. I drink about 1/4 cup at a time of this, it’s a great liver tonic.