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Get Cultured!how to ferment anything

lesson #8} fruit

Get Cultured! Lesson #8} ferments of fruit

Print Tutorials how to make apple cider vinegar, how to preserve

lemons, how to make a probiotic fruit chutney, how to

make a probiotic fruit butter

Recipes Chanh muoi (fermented limes), Probiotic Limenade & Lemonade, Pineapple Chutney, Mint Chutney, Tomato

Chutney, Chow Chow, Fig & Honey Butter

nourished kitchen

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get cultured tutorial} how to make raw apple cider vinegar

Apple cider vinegar is easy and simple to make. Combine fresh, raw apple juice with either purchased vinegar or vinegar from a previous batch and allow it to sit – loosely covered – for four to six weeks, stirring daily. First the apple cider vinegar may take on an alcoholic edge

and then it will turn to vinegar. A shorter period of fermentation leads to a sweeter vinegar while a longer period of fermentation leads to a sourer vinegar. Apple cider vinegar has long been heralded as a food of good health and recent research indicates that it may help to reduce blood glucose levels in type II diabetics, reduce high cholesterol and improve cardiovascular health. Moreover, it’s been linked to a reduction in the risk of esophageal cancer.

© Jennifer McGruther for Nourished Kitchen. All Rights Reserved. No part of this document may be reproduced without the au-thor’s express written permission. Got questions? Email [email protected].

other homemade vinegars}Red wine vinegar use 1 pint red wine, any variety, and 1/2 cup raw red wine vin-egar (Eden brand is organic and raw or use vinegar from a previous batch.)

White wine vinegar use 1 pint red wine, any variety, and 1/2 cup raw white wine vinegar.

Champagne vinegar use 1 pint leftover champagne or sparkling white wine and 1/2 cup raw champagne vinegar or white wine vinegar.

Plum vinegar use 1 pint plum juice and 1/2 cup raw apple cider vinegar or raw plum vinegar.

Herb vinegar can be prepared after your vinegar has acheived desired acidity. Sim-ply steep herbs in your vinegar for an ad-ditional three to four weeks and discard the herbs, if desired, or continue to store them in vinegar.


lesson #8: ferments of fruit

how to make apple cider vinegar} diffi culty: easy | yield: ~ 1 pint | time: about 5 mins (active time daily), 4 to 6 weeks

ingredients• 1 pint raw apple juice• 1/2 cup raw apple cider vinegar (either

purchased or from a previous batch)

equipment• mason jar with ring• cheesecloth or linen napkin• wooden spoon or chopstick• fl iptop bottle, optional, for storage

method1. Stir apple juice together with vinegar.2. Pour into a mason jar, cover with cheesecloth

or a linen napkin and secure it with the ring of your mason jar. Place it in a dark and cool, but not cold, place in your kitchen.

3. Vigorously stir the juice daily and remove any fi lm or other signs of contamination if they appear.

4. After about three weeks, begin testing the acidity of your vinegar by taste-testing. Con-tinue fermenting for a more acid vinegar.

5. Transfer to a fl iptop bottle for storage, leav-ing at least one to two inches of headspace in case of continued fermentation. Raw vinegar

is likely to continue fermenting if you store at room temperature, and its fl avor will gradually become more acid and slightly more complex with age.

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get cultured tutorial} how to preserve lemons (leems) or limes (chanh muoi)

The cooking of Morocco is fi lled with fermented and preserved foods; among them, preserved lemons are most widely recognized. Preserved lemons are produced by combining whole lem-ons with unrefi ned sea salt and allowing them to ferment for three to four weeks. Once fully

fermented the lemons can be used in cooking traditional north African dishes, eaten on their own, squashed into lemonade or served in gremolata. Through the period of fermentation, the rind of the lemon soften and becomes edible. Preserved lemons are extraordinarily rich in benefi cial bacte-ria and ascorbic acid. We serve them during the cold and fl u season as both benefi cial bacteria and ascorbic acid are essential in maintaining a healthy immune system. whole lemons with unrefi ned sea salt and allowing them to ferment for three to four weeks. Once fully fermented the lemons can be used in cooking traditional north African dishes, eaten on their own, squashed into lemonade or served in gremolata. Through the period of fermentation, the rind of the lemon soften and becomes edible. Preserved lemons are extraordinarily rich in benefi cial bacteria and ascorbic acid. We serve them during the cold and fl u season as both benefi cial bacteria and ascorbic acid are essential in maintaining a healthy immune system.


variations}Substitute limes for an alternative to preserved lemons. Chanh muoi or salted limes is Vietnamese specialty very similar to Moroccan preserved lemons. It is typi-cally served as a drink.

Add spices consider adding chili peppers, bay leaves or cinnamon sticks to your fer-menting lemons for a variation in fl avor.



how to preserve lemons} diffi culty: easy | yield: 1/2 gallon | time: about 20 minutes (active), 3 to 4 weeks (fermentation)

ingredients• about 2 lbs lemons, preferably Meyer

lemons• about 1/4 cup unrefi ned sea salt

equipment• cutting board• sharp knife• vegetable fermenter, mason jar• wooden spoon or dowel

method1. Trim the ends off lemons, taking care not to

cut into the fl esh.2. Quarter the lemons to 1/2 inch of the base,

without completely severing the lemon.3. Sprinkle the interior of the lemons with unre-

fi ned sea salt then layer in your mason jar or fermentation device. Sprinkle with unrefi ned

sea salt then mash with a wooden spoon or dowel until the rinds of the lemon begin to soften and the lemons release their juice which should combine with the salt to create a brine conducive to the proliferation of benefi -cial bacteria.

4. Continue mashing, salting and mashing until your lemons fi ll the jar and rest below the level of the brine.

5. Ferment at room temperature for three to four weeks. Lemons can be kept for one to two years.

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get cultured tutorial} how to make probiotic fruit butters

For small children, fruit butters can be a particularly effective whey of helping them to enjoy fermented foods. Only fermented for a period of two to three days, the fruit butters retain their natural nutrients but are imbued with benefi cial bacteria for an added boon to digestive health.

Sweet enough on their own, some families may wish to add honey, maple syrup, unrefi ned cane sugar or stevia to the fruit butters once fermentation is complete.


options for your starter}Body Ecology Kefi r Starter Culture can be used, dissolve 1/2 package into 1/4 cup plus two tablespoons warm wa-ter.

Fresh whey can be used as a starter for this recipe. Use 1/4 cup plus two ta-blespoons.



probiotic fruit butters} diffi culty: easy | yield: 1 pint | time: about 20 minutes (soaking), 5 minutes (active), 2 to 3 days (fermentation)

ingredients• about 2 cups unsulphured dried fruit (apri-

cots, fi gs, dates etc.)• starter culture (see sidebar), plus addition-

al for covering the ferment• no more than 1/4 cup natural sweetener of

choice (honey, maple syrup, stevia etc.), if desired

• 1/2 teaspoon to 2 teaspoons spices of choice (cinnamon, ginger, allspice, clove, nutmeg, cardamom etc.)

equipment• mixing bowl• wooden spoon• sieve or strainer• food processor• mason jar

method1. Place unsulphured dried fruit into a mixing

bowl and cover with hot water. Allow the fruit to soak for twenty minutes until plumped.

2. Strain through a collander or sieve and trans-fer to a food processor.

3. Add starter culture to the soaked dried fruit and pulse once or twice to combine, then pro-cess until the dried fruit forms a paste.

4. Transfer the paste to a mason jar.5. Spoon an additional two tablespoons starter

culture over the fruit paste and allow it to fer-ment for two to three days at room tempera-ture.

6. After two to three days of fermentation, trans-fer the fruit paste to the food processor and add sweetener to taste, if desired, plus spices of choice. Process until smooth then transfer to a dish to serve immediately or to a mason jar for storage in the refrigerator. Probiotic fruit butters should keep for two months, refrigerated.

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get cultured tutorial} how to make probiotic fruit chutneys

Traditionally, chutneys received their characteristic sour fl avor by a process of fermentation and that process has since fallen out of favor by comparison to the modern method which uses sugar, vinegar and canning resulting in a loss of nutrients. A wide variety of fruits can be used

for chutneys and these fruits are typically used in combination with root vegetables and spices for a sweet-savory-acid dish that pairs nicely with roast meats and stewed legumes.






probioti apple, carrot and raisin chutney} diffi culty: easy | yield: 1 qt | time: 5 minutes (ac-tive), 2 to 3 days (fermentation)

ingredients• 5 to 6 apples, peeled and chopped• 5 to 6 carrots, peeled and chopped• 1 2-inch knob ginger, peeled and minced• 1 cup raisins• starter culture (see sidebar)• 1 tablespoon ground cinnamon• dash allspice


method1. Process apples, carrots and ginger in a food

processor or by hand until fi nely minced.2. Transfer apples, carrots and ginger to a mixing

bowl and stir in starter culture, raisins, cinna-mon and allspice.

3. Spoon chutney mixture into a mason jar or vegetable fermenter and mash down with each layer so that the fruit and vegetables release their juices to form a liquid medium in

which benefi cial bacteria can proliferate.4. Continue pressing the chutney mixture down

with a wooden spoon or dowel until the liquid covers the vegetable and fruit solids. If it does not, spoon additional starter culture over the vegetable and fruit chutney until it does, leaving at least one-inch headspace in your jar.

5. Cover and allow it to ferment for two to three days at room temperature. Transfer to cold storage. The chutney should keep, refriger-ated, for six to eight weeks.

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get cultured recipe} how to make probiotic lemonade and limeade

Fermented lemons (leems) and limes (chanh muoi) can be combined with carbonated water, coconut water kefi r, water kefi r or fi ltered water and a bit of natural sweetener or stevia to produce a wonderfully thirst-quenching probiotic drink that’s perfect for summertime and makes

a great replacement for traditional lemonades and limeades. As an added bonus these drinks are particularly rich in benefi cial bacteria and vitamin C which help to bolster immunity; further, they’re rich in food enzymes which enhance digestion.


variations}Probiotic Raspberry Limeade: add 1/4 cup raspberries to the preserved lime and omit mint.

Lemon verbena lemonade: omit mint and add lemon verbena instead.

Strawberry lemonade: add 1/4 cup ulled and chopped strawberries to the preserved lemon and omit mint.

Lemon verbena lemonade: omit mint and add lemon verbena instead.



probiotic lemonade & limeades} diffi culty: easy | yield: 1 pint | time: about 5 min-utes

ingredients• 1 to 1 1/2 cups coconut water kefi r, water

kefi r, coconut water, carbonated mineral water or fi ltered water

• up to 1 tablespoon natural sweetener of choice or stevia to taste

• 1/2 perserved lemon or lime• fresh mint, if desired

equipment• glass• muddler or spoon

method1. Mix coconut water kefi r, water kefi r, coconut

water, mineral water or fi ltered water with sweetener of choice until the sweetener is dis-solved.

2. Place one-half of a preseved lemon or lime in a glass with mint, if using, and gently mash it together until the lemon or lime releases its juices.

3. Pour sweetened liquid over the mashed lemon or lime and serve.

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get cultured recipe} pineapple chutney

Pineapple is rich in food enzymes, particularly bromelain, which helps to break down protein. It is also a rich source of manganese. In this dish, fresh pineapple is fermented with fresh cilantro and serrano chilies which offer a bit of a kick to this dish. Serve pineapple chutney as an ac-

companiment to grilled fi sh or meats or with a jicama salad.






probiotic pineapple chutney} diffi culty: easy | yield: 1 qt | time: 5 minutes (ac-tive), 2 to 3 days (fermentation)

ingredients• 1 small ripe pineapple, peeled, cored and

chopped• leaves of 1 bunch cilantro, fi nely minced• 1 1-inch knob ginger, peeled and minced• 2 serrano chili peppers or 1 scotch bonnet,

seeded if desired and minced• starter culture (see sidebar)


method1. Process pineapple, cilantro, ginger and chili

peppers together until fi nely chopped.2. Stir in 1/4 cup starter culture.3. Spoon chutney mixture into a mason jar and

mash with a wooden spoon until the pineapple releases its juice.

4. Continue spooning chutney mixture into the jar, mashing it with a spoon, until the liquid covers the pineapple solids. Spoon an ad-ditional two tablespoons starter culture over the chutney, cover it loosely leaving 1-inch

headspace, and allow the chutney to ferment for two to three days before removing to cold storage.

5. This chutney should keep, properly refriger-ated, for six to eight weeks.

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get cultured recipe} mint and almond chutney

Mint chutney pairs nicely with grass-fed lamb. Mint, like other herbs, can be powerfully me-dicinal and is traditionally known to ease upset stomachs and, when its oil is used topically, headaches, too. Some evidence indicates that mint may protect the liver against damage

caused by heavy metals. In this dish mint is paired with fresh cilantro, another herb with medicinal applications in classical herbalism, as well as chilies. In this recipe we call for soaking almonds over-night which helps to activate food enzymes that, in turn, naturally-occuring enzyme inhibitors which prevent the easy digestion of proteins. Soaking also helps to degrade phytic acid, a naturally occur-ing antinutrient which binds up minerals in the digestive tract preventing their full absorption.






probiotic mint and almond chutney} diffi culty: easy | yield: 1 pint or so | time: 5 min-utes (active), 2 to 3 days (fermentation)

ingredients• 1 cup almonds• 1/2 teaspoon unrefi ned sea salt• leaves of 2 bunches fresh mint, chopped• leaves of 1 bunch cilantro, chopped• 4 cloves garlic, peeled and chopped• starter culture (see side bar)


method1. Sprinkle almonds with unrefi ned sea salt and

cover with warm water. Allow the almonds to soak eight to twelve hours then drain them and rinse them well.

2. Combine almonds, mint, cilantro, garlic, pep-pers and one-quarter cup starter culture in a food processor and process until roughly combined.

3. Transfer to a mason jar, top with remaining two tablespoons starter culture, and ferment for two to three days at room temperature.

4. After fermentation, transfer to the refrigerator. The chutney should keep, properly refriger-ated, for four to six weeks.

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get cultured recipe} tomato chutney

Tomato chutney pairs nicely with cottage cheese and spiced apples and pears, odd as the com-bination may seem. This dish is particularly nice in late summer and early autumn when both tomatoes and apples can be found in abundance at farmers markets. Tomatoes are extraordi-

narily rich in lycopene, which accounts for their lovely color. Lycopene is an important phytonutrient for men as it is essential in prostate health.




Brine from previously fermented veg-etables can be used as a starter for this recipe. Use 1/4 cup plus two table-spoons.



probiotic tomato chutney} diffi culty: easy | yield: 1 quart | time: 5 minutes (active), 2 to 3 days (fermentation)

ingredients• 2 lbs ripe tomatoes, peeled, seeded and

chopped• 1 apple, peeled, cored and fi nely chopped• 1/2 cup raisins• 1/2 teaspoon powdered cinnamon• 1/2 teaspoon dried mustard• dash cayenne pepper• starter culture (see sidebar)

equipment• mixing bowl• wooden spoon• mason jar

method1. Combine tomatoes, apple, raisins, cinnamon,

mustard, cayenne pepper and one-quarter cup starter culture together and mix thoroughly.

2. Layer in a mason jar, mashing until hte toma-toes and apples release their juices.

3. Continue layering and mashing until the chut-ney mixture is exhausted. Top with remaining two tablespoons of starter culture and allow the chutney to ferment at room temperature for two to three days before transferring to cold storage. The chutney will keep for six to eight weeks, refrigerated.

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get cultured recipe} chow chow

Chow chow is a pickled dish consisting of green tomatoes, cabbage, onion, bell pepper and spices. A typical mixture also contains brown sugar and vinegar, but in this probiotic version we omit the added sweetener, substituting raisins, and rely on fermentation to provide the neces-

sary acidity, the result is a relish with a delightful fl avor and a boost of nutrition.




Brine from previously fermented veg-etables can be used as a starter for this recipe. Use 1/4 cup plus two table-spoons.



probiotic chow chow} diffi culty: easy | yield: 1 quart | time: 5 minutes (active), 3 to 5 days (fermentation)

ingredients• 1 lb green tomatoes, peeled, seeded and

chopped• 1 lb green cabbage, chopped• 1 sweet yellow onion, peeled and chopped• 1 red bell pepper, seeded and chopped• 1/2 cup raisins• 2 teaspoons yellow mustard seeds• 1/2 teaspoon celery seed• 1/4 teaspoon crushed red pepper fl akes• starter culture (see sidebar)

equipment• mixing bowl• wooden spoon• mason jar

method1. Combine tomatoes, cabbage, onion, bell pep-

per, raisins, mustard seed, celery seed and crushed red pepper together in a bowl with one-quarter cup starter culture. Toss until the mixture is mixed well.

2. Transfer to a mason jar or vegetable fermenter and mash with a wooden spoon until the veg-etables release their brine. Continue layering, mashing and layering until the vegetables are

exhausted and your jar is full, then top with additional two tablespoons starter culture, leaving at least one inch headspace. Cover loosely with a lid and allow the chow chow to ferment at room temperature for three to fi ve days before transferring to the refrigerator. Chow chow should keep for six to eight weeks, properly stored.

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get cultured tutorial} fi g & honey butter

At the end of the year and during the height of the holiday season, we give this fi g and honey butter away to friends. Its rich fl avor is wonderfully delicious and slightly complex.






fi g and honey butter} diffi culty: easy | yield: 1 pint | time: about 20 minutes (soaking), 5 minutes (active), 2 to 3 days (fermentation)

ingredients• about 2 cups unsulphured mission fi gs• starter culture (see sidebar), plus addition-

al for covering the ferment• no more than 1/4 cup honey• 1 tablespoon cocoa or carob powder• pinch cloves


method1. Place fi gs into a mixing bowl and cover with

hot water. Allow the fruit to soak for twenty minutes until plumped.

2. Strain through a collander or sieve and trans-fer to a food processor.

3. Add starter culture to the soaked fi gsand pulse once or twice to combine, then process until the dried fruit forms a paste.

4. Transfer the paste to a mason jar.5. Spoon an additional two tablespoons starter

culture over the fruit paste and allow it to fer-ment for two to three days at room tempera-

ture.6. After two to three days of fermentation, trans-

fer the fi g paste to the food processor and add honru to taste, if desired, plus cocoa or carob powder and a pinch cloves. Process until smooth then transfer to a dish to serve im-mediately or to a mason jar for storage in the refrigerator. Probiotic fruit butters should keep for two months, refrigerated.

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Get Cultured!fermentedfoodsclass.com/wp-content/uploads/2011/04/GC-L8-FULL …get cultured tutorial} how to make raw apple cider vinegar A ... raw apple juice with either ... A shorter