This Fuller Life

Building health, sustainability and community.

Category: Preserving the Harvest (page 1 of 2)

Harvesting the Hibiscus Roselle

DSCF3812

I am back! I have a week off of school for Thanksgiving break and I am excited to get back to blogging! I have had this post in the works for several weeks. So, even though our hibiscus plants are dead as a doornail right now after a few hard freezes, I still want to show you how we harvested it for tea.

Imagine this is 3 weeks ago and the hibiscus plants are blooming and setting seeds. The flowers of this plant are truly beautiful and we were lucky enough to have 5 thriving plants in our Medicinal Herb Garden at the UGArden. You might be surprised to hear this, but we don’t harvest the flowers for tea, we harvest the roselle (the calyx or fleshy part surrounding the developing seed pod after it has flowered).

Continue reading

Wildcrafting at Foxfire

DSCF3767

I am in a program studying medicinal herbs this year. We meet one weekend a month from March to December, and Patricia Howell is our teacher. She has been practicing herbal medicine for over 20 years and I have learned so much from her. For anyone in the North Georgia area that is interested in learning about herbal medicine, I would highly recommend her program. You can check out her website for information about next years program and other learning opportunities at Botanologos School of Herbal Medicine.

This past weekend I was in mountains for another two days of learning about herbs and we learned about wild harvesting and herbal formulation! Continue reading

Lacto-fermented Spicy Pepper Slices

DSCF3519

I was blessed with a large amount of spicy peppers from a friend a few weeks ago and decided to make lacto-fermented pepper slices! This recipe is so easy, you are not going to believe it. You can check out my Lacto-fermentation Basics post to get the overview on the health benefits and methods for lacto-fermenting.

Continue reading

Lacto-fermentation Basics

This will be your starting post for diving into the wonderful world of lacto-fermentation. I want to explain the benefits and methods for creating any ferment of your choosing so you can run free and experiment! I think the best place to start is to explain the general mechanism of fermentation and lay out the benefits of this incredible superfood.

DSCF3503

Process of Lacto-Fermentation:

There are naturally occurring lactobacilli bacteria that are the cornerstone of this process. When vegetables or fruits are placed in an anaerobic environment, with just enough salt to keep the bad bacteria from getting a foothold, the beneficial lactic-acid producing bacteria (lactobacilli) will feed off the sugars in the fruits and vegetables and produce lactic acid as a byproduct. Also, carbon dioxide and probiotic beneficial bacteria are produced. Optimal fermentation time is 21-30 days and the resulting product is naturally preserved and can be kept in the refrigerator indefinitely. The process is really simple and doesn’t require any inputs besides fresh produce and a little salt.

Benefits of Lacto-fermentation:

Here is where you are going to be amazed!

  • Naturally fermented produce retains all the fibre, trace elements, vitamins, and minerals, which would normally be damaged or reduced by other heat processing methods
  • Besides preserving nutrition, the resulting ferment also contains live enzymes, lactic acid bacteria and lactic acid.
  • Consuming lactic acid bacteria have been shown to improve immunity, generate antioxidants, help body to synthesize B vitamins, aid in the digestion of protein, have a soothing effect on nervous system, and aid in digestion by stimulating the production of healthy gut bacteria.
  • In some cases lacto fermentation can also reduce or remove naturally occurring toxins and anti-nutritional compounds in certain raw fruits and vegetables.
  • It is a great way to preserve the harvest that doesn’t require heat.
  • It tastes fabulous!

 

The Basics:

There are two different ways you can make vegetable ferments. You either add salt to a shredded vegetable and let the natural juices come out to make the brine. Or you can cut your vegetables into bigger pieces and create a 2% salt solution (brine) to pour over the vegetables.

Method 1: We will start with the first method. What I love about this is you can pick whatever vegetable you want to use. If you don’t like cabbage, try carrots or beets or parsnips or brussel sprouts. The sky is the limit on the things you can put into a ferment. Once you have chosen your vegetables and/or herbs, chop or shred them into small pieces. You can use your food processor or a grater or you can chop by hand. I like to have longer shreds of cabbage so I chop by hand. You need to weigh your produce either before or after you chop it so you know how much salt to add.

DSCF3117

When using chopped or shredded vegetables, the ratio is 1 1/2 to 2 tsp of salt for every 1 pound of vegetable. It doesn’t have to be exact, but you want enough salt to keep any bad bacteria from getting a foothold in your new ferment. After a day or two the good bacteria will take over.

Sprinkle the salt over the veggies, let it sit for a hot minute (anywhere from 20 minutes to an hour) to let the salt extract juice from the veggies. Then you can use a blunt object like a potato masher or end of a rolling pin to mash the veggies to get more juice out of them. Once you have some liquid at the bottom of the container you can start packing it into your jar. The tighter the better. As you pack, the liquid will hopefully cover the vegetables. If you need to you can add some more salt and water to top it off. The goal is to have all the vegetables submerged under the brine.

Type 2: The other way is to chop your veggies into slices, spears or pack them  in whole and pour a brine (salt water solution) over the veggies. I make a 2% salt solution and use a ratio of 4-5 tsp of salt to 4 cups of water. I mix the salt and water together in a separate mason jar and then pour the brine over my packed veggies.

DSCF3551

A quick tip to keep your shredded or sliced veggies from floating above the surface of the brine is to use a larger piece of vegetable and wedge it into the jar.

DSCF3550

Here I was making a carrot, cilantro, ginger, jalapeño ferment. So I took 2 extra carrots,  sliced them in half lengthwise and wedged them into the jar in a criss cross pattern.

Fermentation Vessels:

Many people just use a standard mason jar and lid. However, this doesn’t work very well because you have to burp the jars to let out the excess CO2 and the lids aren’t airtight. For the highest production of lactobacilli bacteria we want an anaerobic (NO oxygen) environment. There are special jars you can get, but they are really expensive. I decided to make my own airlock lid using a punch, rubber grommets and an airlock.

DSCF3523

I purchased a 1/2 inch arch punch from Amazon, and grommets and airlocks from eBay.

DSCF3554

You punch the hole, insert the grommet, make sure everything is washed really well and then you insert the airlock and screw it on your jar. The airlock allows the release of CO2 from fermentation so your jars don’t explode, and it keeps oxygen from getting in and causing mold growth. Win/win :).

Letting the Magic Happen:

Okay, now you have your jars filled with brined vegetables, and they are capped with pimped out lids. Now you can sit back and let them bubble away into fermented bliss.

With most recipes you see, the instructions will say to let your ferment sit for 3-5 days, testing every day until you get the desired taste and then store it in the fridge. You will also read that if you have mold on top you can just scrape it off and keep going like everything is fine. I disagree with both of these statements. If you know mold, you know it is systemic and  travels quickly. If you see mold on the top of the ferment, it is likely the whole solution is contaminated. I definitely don’t want to be eating that! Since I have been using my DIY airlocks I haven’t had a problem with mold on my ferments.

If you can wait, it is best to let your ferment sit for 21-30 days. That gives you the highest count of beneficial bacteria and ensures that your ferment won’t deteriorate once you move it to long-term storage in the fridge.

DSCF3557 DSCF3558

Once they are finished, you can take off the airlock, cap them with a regular lid and store them in the fridge indefinitely.  I have been super happy with how everything has turned out so far and I will be posting a series of recipes coming soon! But with these basic instructions and ratios you can go ahead and start fermenting anything you want!

Have you ever tried lacto-fermentation? What is your favorite thing to make?

 

Sources:

http://www.wisechoicemarket.com/content/Potential-of-fermented-vegetables.pdf

 

 

Freezer Cooking 2014: Vegetables

This post will wrap up another round of freezer cooking.  So far I have written about prepping meat and organs for easy meals, and making broth ‘bullion’ cubes for quick nutrition in the coming months.  Today I am going to share what I have done to prepare nutritious veggies for quick and easy meals.

Despite my own garden being decimated by deer, I am blessed to know some kind and generous people that are sharing the abundance of their gardens with me. I don’t want any to go to waste, so anything we haven’t eaten fresh I have been prepping for the freezer or fermenting (but that is for another post). Today I will show you how I have been prepping veggies for the freezer. Some get blanched and frozen, some get sautéed, and some get frozen raw.

DSCF3521

Continue reading

Older posts

© 2017 This Fuller Life

Theme by Anders NorenUp ↑