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Ferments

(Beet kvass, ginger carrots, sauerkraut and yogurt)

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.


Fermented Salsa
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.


Sauerkraut
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.


Pickled Jalapenos
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.


Ginger Carrots

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.


Beet kvass
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.

Kat

I have been following the Specific Carbohydrate Diet since January 2008 to recover from Celiac disease. As part of the diet, I don't eat grains, sugar or potatoes and prepare all my meals from scratch.

18 Comments

  1. I find Fermented vegetables add some interest and flavour to my diet. My favorite is the salsa. It's also the only way I eat raw vegetables. I can't seem to digest raw vegetables unless they are broken down by fermentation.

  2. Kat,

    Oh, your salsa sounds so good! I love LF salsa, but my family doesn't so much. So I don't make it often enough. I've decided I should make it just for me.

    Thanks for sharing your favorite LF recipes!

  3. Hi Wardeh, the salsa will last a long time in the fridge. I go through it fast, but left some in a small jar in the back of the fridge as a test. It lasted all summer and was even more delicious when we ate it after that. So even if your fmaily doesn't eat much, you can keep some for yourself for quite a while.

  4. What stores in Canada sell whey? I'm assuming you don't mean the powdered whey protein you find at GNC…

  5. I use the whey left over from dripping my yogurt. The powdered version of whey would definitely not work. I'm not sure if you can get liquid whey anywhere, but it's easy to make from yogurt or kefir by dripping it through a coffee filter.

  6. Jedidja that is a great photo of dripping yogurt!

    If you have the ingredients go for the salsa. Fermented salsa is so tasty.

  7. Salsa is definitely top of my list. Probably with some extra jalapenos 🙂

    Do you have any recipes with how to flavour the left-over "cream cheese"? Is it technically "curds" like in "curds and whey"?

  8. Depending how long you left it it might be very dry curds or more like very thick yogurt. I tend to flavor mine just as I would yogurt with a bit of honey and berries. You can also try mixing in some berry or grape juice for a flavored yogurt. Or you can make a really thick Tzatziki sauce (see the Dips recipe section).

  9. I'm not much for sweets; going to try to make it into a savoury dip (sea salt + herbs) and try it as something for baby carrots, cucumbers, celery, etc.

    Will blog it and link back once I try 🙂 Thanks for the recipes!

  10. Where do can I get large jars for fermenting vegetables? Like for a cabbage for example. All I have are small glass jars.

  11. @TJ The whey you can get by dripping yogurt through cloth. I don’t think it’s something you can buy at the store. For butter I either make my own or buy unsalted organic cultured butter.

    @Lia I just got some 1 liter wide-mouth mason jars at a home store. I usually make sauerkraut 2 liters at a time, but you can also pack it into small jars if you want. Some people use large fermentation crocks, but I haven’t seen them in stores here.

  12. Can any of those recipes be made without whey?

    I’m dairy free, and still want to make fermented veggies.

  13. @alex Yes, I make sauerkraut without whey now, just make sure you use enough salt. Also every time I walk by it I would open it and push the kraut down under the juices.

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