How to ferment YOUR Harvest Ecology Action

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Prepared By, Layout and Content Curation Jen Organ Community Food Programmer The Our Food. Project with support from Amy Brierley Our Food Project volunteer. Content Thank you to Nicole Marcoux Registered Holistic Nutritionist for sharing. her knowledge and resources for the development of this toolkit specifically page. 4 8 10 Additional toolkit content was developed by the The Our Food Project for. community food programs over the years, Photo Credits Kaleigh Betty Jackson www kaleighbettyphotography com. The Our Food Reconnecting Food and Community Project is a four year project made. possible by the generous funding of the Public Health Agency of Canada PHAC The. overarching goal of the Our Food Project is to strengthen communities relationship to. food by helping to build what we call positive food environments Positive food envi. ronments are the physical and social spaces that help to normalize healthy eating by. making it easier to grow sell and eat good food We work at the individual communi. ty and systemic level to increase the availability of nutritious food as well as our access. to it In doing so we actively involve people in the development of more localized. food systems,Learn more about the Our Food Project. https ecologyaction ca issue area food action, Find this and other resources online at the Halifax Garden Network. www halifaxgardennetwork com,Follow us on our blog Adventures in Local Food.
https adventuresinlocalfood wordpress com, Funding for this project has been provided by the Public Health Agency of Canada. PHAC The views expressed herein do not necessarily represent the views of PHAC. In This Toolkit,Introduction to Fermentation 4,Fermenting Tools 5. Fermentation Recipe Simple Sauerkraut 6,Fermentation Recipe Lacto Fermented 8. Fermenting Tips Tricks 10,Additional Resources 11,3 ecologyaction ca Food. introduction to fermentation, Lots of every day foods are fermented cheese bread vinegars and even choco.
late Wild fermentation is one of the oldest and easiest methods of food preserva. tion If you have salt a jar and some vegetables you re basically done. Fermentation is a great source for probiotics Probiotics are living bacteria in our bodies. and they play crucial roles in our health High levels of healthy flora bacteria in our guts. can contribute to increased immunity and improved digestive functions as well as greater. mental health Fermented foods are living foods literally ALIVE with bacteria. Sometimes vegetable ferments are called lacto ferments not because they have anything. to do with milk or lactose but because when the bacteria and enzymes begin working. away eating the sugars in our vegetables lactic acid is produced Lactic acid and carbon. dioxide are both by products of lacto fermentation In lacto fermentation we are not. sealing anything We are constantly checking on our ferments shaking smelling poking. and tasting them to get them as delicious as possible The salt water we use provides an. environment that will not allow harmful bacteria to grow because salt is anti septic but. still allows helpful bacteria to thrive,A note on Food Safety. Botulism is an illness caused by the bacteria Clostridium. botulinum The bacteria is commonly found in soil and. water It only becomes dangerous to humans in,an anaerobic environment of an environment. without oxygen This is why when,we are hot water canning jams salsa. etc extra precautions are taken to ensure,everything is sterilized to avoid the risk of. In lacto fermentation there is NO,risk of botulism because we do not.
use oxygen free environments to,ferment The worst thing that can. happen with lacto fermentation is,the dreaded green or black mold. which you will be able to see clearly To,keep mold at bay ensure your hands. veggies vessels and tools are cleaned,thoroughly and check your ferments. daily to make sure everything is well under,4 ecologyaction ca Food.
fermenting TOOLS,Fermenting Vessels,Use a ceramic glass or food. grade plastic vessel Mason jars,crock pots or empty honey. buckets work well Avoid metal,bowls and utensils because they. will damage some kind of,A clean cloth is helpful cultures. to place over your,vessel to keep fruit,flies and dust.
bunnies away,A weight helps to ensure,ingredients remain below the Small Mason Jars. brine during the fermentation,Place a smaller mason jar inside a. process You can purchase larger one Fill the smaller mason. ceramic weights from jar with water if more weight is. craftspeople online and in required,kitchen stores Or you can. use the following,For larger vessels,such as food,grade plastic. Zip Lock Bag buckets place,a plate over top,A Zip Lock bag filled with of your ferments.
water can take on whatever inside the vessel,shape of your fermenting. vessel This is a great option,for narrow mouth jars. 5 ecologyaction ca Food,Simple sauerkraut, This method is for a bigger batch but feel free to use the general ratios and experiment. Ingredients Delicious Additions Optional,5 lbs cut cabbage approx 2 small Grated apple. cabbages Grated beet, 3 Tablespoons Kosher or pickling salt Chopped onion.
non iodized Dill seeds,Juniper berries,Caraway seeds. Celery seeds,Bay leaves,Directions, 1 Wash and cut or shred fresh cabbage Remove any damaged outer. 2 Salt and mix the cabbage in a non metal vessel, 3 Pack cabbage into a crock or food grade plastic bucket or large glass. jar Pound the cabbage with a non metal tool such as a mason jar or. rolling pin If you like your kraut crispy be gentle Water will emerge from. the cabbage, 4 Use a weight appropriate for your vessel size The brine should. cover the cabbage with this added weight If there is. not enough brine you can add your own salt water, mixture to the kraut 1 TBSP salt with one cup water.
5 Place a clean cloth over top to protect your,sauerkraut from fruit flies etc. 6 Let stand up to 6 weeks depending on,how strong you would like your sauerkraut. to taste If you re keeping your kraut at,room temperature it may be ready in as. little as 3 weeks Cooler temperatures less,than 18 degrees Celsius will require longer. fermentation but some say it gives you,better flavour.
7 Keep tasting the kraut as the weeks,progress and refrigerate when it achieves. the tanginess you like,6 ecologyaction ca Food,SteP by Step Simple sauerkraut. Wash and cut or shred Add salt to cabbage in a non Massage to draw moisture from. fresh cabbage Remove any metallic vessel the cabbage. damaged outer leaves and the,Pack cabbage into a non. metallic vessel Pound More water will emerge from, You will begin to see water cabbage with a non metal the cabbage and should cover. collect at the bottom of the tool Be gentle if you like your the entire contents. vessel kraut crispy,Let stand up to 6 weeks,depending on how strong.
Place a weight slightly smaller you would like your sauerkraut. than the vessel you are using to taste If kept at room. on top of the sauerkraut Place a clean cloth over top temperature your kraut may. The brine should cover the to protect your sauerkraut be ready in as little as 3 weeks. cabbage with this added from fruit flies etc Place in fridge when it reaches. weight the flavor you like,7 ecologyaction ca Food. lacto fermented veggies, This recipe can apply to any vegetable you are interested in fermenting This is where the. fun begins Beets carrots beans kohlrabi radishes garlic cloves you name it you can. ferment it You can also experiment with different spices to taste to see what tastes they. add to your ferments Here is a basic recipe to get you started. Ingredients,veggies of choice cut into desired shape. fresh dill,chilis fresh or dried if desired,Directions. 1 Rinse and cut veggies into desired shape If you re using beans or carrots trim off both ends. 2 Peel garlic cloves and cut in half Chop dill and chilies roughly. 3 Place dill garlic and chilies at the bottom of the jar. 4 Pack veggies in tightly Make sure the garlic dill and chilies are. covered and pushed down by the veggies Ensure there is. at least 1 2 inch between the top of the veggies and. the top of the jar,5 Mix brine 2 cups of water 1 TBSP salt 4.
salinity TIP the salinity should taste similar to,your tears. 6 Fill jar with brine and cover with lid or,plate you do not have to seal tightly. but you can If you are using a,metal lid place parchment paper. between the lid and jar to prevent,7 Burp the jar daily to release any. 8 Keep tasting the veggies as the,days progress and refrigerate.
when they achieve the tanginess,9 Store in fridge for up to 6 months or. longer Your ferments may become,cloudy This is normal and safe to. 8 ecologyaction ca Food,Step by Step lacto fermented veggies. Rinse and cut veggies into Peel garlic cloves and cut in Place garlic dill chilies and or. desired shape If you re using half other spices at the bottom of. beans or carrots trim off both the jar,Pack veggies tightly Ensure. the garlic dill chilies and,other spices are covered and.
pushed down by the veggies Mix brine 2 cups of water 1 Fill jar with brine so that the. Leave at leat 1 2 inch TBSP salt veggies are covered. between veggies and the,top of the jar,Taste the veggies as the weeks. Cover jar with lid or plate you Burp the jar to release any progress and refrigerate when. don t need to seal tightly pressure and check on this they achieve the tanginess you. each day like likely around 5 9 days,9 ecologyaction ca Food. Tips tricks for Lact0 fermentation,Seat belt your ingredients. Seat belt your ingredients to prevent them from floating above. the brine If you re making sauerkraut save a couple whole. cabbage leaves Place the cabbage leaf on top of the ferment. tuck it around the sides of the jar and let the brine come up. around it You can then place a weight on top of the cabbage. leaf to keep everything under the brine The leaf acts as a tarp. preventing too many things from floating to the surface. Bubbles discolouration and mold, Bubbles are a natural part of fermentation and a sign that. things are working away and alive as seen in, photo This is why it s important to burp your ferments.
each day to prevent too much pressure that could, cause your vessel to break Your brine will also likely become. cloudy overtime which is also normal and safe to consume. White mold is ok and completely harmless It will change the. taste but is safe to eat Scrape it off and eat your ferments as. usual Green or black mold is NOT safe to eat Compost your. ferments and start over Don t be discouraged,Preventing rusty lids. If using a metal lid place parchment paper between the lid. and the jar This will protect the lid from rusting overtime due. to the salt brine,Salty solutions, Table salt often has added sugar to it It s ok to use. if that s what s available but if you have sea salt. or other salt that is just salt use that first A less salty. brine will result in a stronger flavour because it allows. more bacteria to grow in the ferments but is more, susceptible to spoilage A more salty brine will have a. lower probiotic count but will last longer,10 ecologyaction ca Food.
Additional Resources, Adventures in Local Food Blog https adventuresinlocalfood wordpress com. Wild Fermentation http www wildfermentation com,Wild Fermentation. Author Sandor Ellix Katz,The Art of Fermentation,Author Sandor Ellix Katz. A step by step guide including sample recipes ecologyaction ca Food Layout and Content Curation Jen Organ Community Food Programmer The Our Food Project with support from Amy Brierley Our Food Project volunteer Content Thank you to Nicole Marcoux Registered Holistic Nutritionist for sharing her knowledge and resources for the development of this toolkit specifically page 4 8 10

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