12 Steps to Whole Foods
Preserving Raw Foods with Natural Probiotics FERMENTED VEGETABLE RECIPES Using dill and whey (or culture starter) in these recipes allows for minimizing salt. If you do not use at least the whey, you will need to increase the amount of salt by 50%, to preserve the vegetables longer initially as the fermentation gets off to a slower start. You will also have a higher risk of mold (it happens to me about 1 bottle in 50). If a cultured food molds, throw it out. Pickled Beets These were one of my favorite things to can, before I learned how to preserve raw vegetables. 7 C beets, peeled and cut into bite-sized pieces (do not shred in food processor) ¼ C whey OR 1 pkg. culture starter (see “Robyn Recommends” on GreenSmoothieGirl.com) 2 C distilled or filtered water 2 tsp. Original Crystal Himalayan Salt Place the chopped beets into two wide-mouth quart canning jars. Mix other ingredients and pour over the beets, leaving 1" of head room at the top of the jar. Screw the lids on tightly. Keep at room temperature for one week before transferring to cold storage. Lids do not need to be new, and bottles will not “seal” like in traditional canning. Makes approximately 2 quarts. 240 12 Steps to Whole Foods © Copyright Robyn Openshaw
Preserving Raw Foods with Natural Probiotics Beet Kvass Remove your raw pickled beets from cold storage or fridge (or you can use them after just a few days at room temperature) and blend in high-powered blender until smooth. Add extra water to achieve the right texture. Enjoy chilled as a drink, mixed with a little bit of fresh lime juice or freshly ground pepper. You can also use kvass in recipes to replace vinegar. Pickle Slices 10 pickling cucumbers 2 Tbsp. whole mustard seeds ¼ C fresh (or 2 Tbsp. dried) dill weed 2 tsp. sea salt ¼ C whey OR 1 pkg. culture starter (see “Robyn Recommends” on GreenSmoothieGirl.com) 2 C distilled or filtered water Place the cucumbers into two wide-mouth quart canning jars. Mix the other ingredients and pour over cucumbers, leaving 1" of head room at the top of the jar. Screw the lids on tightly. Keep at room temperature for one week before transferring to cold storage. Lids do not need to be new, and bottles will not “seal” like in traditional canning. Makes approximately 2 quarts. Spiced Carrots 8 C grated carrots 2 Tbsp. fresh ginger root, grated 1 Tbsp. fresh dill weed 2 tsp. Original Crystal Himalayan Salt 2 Tbsp. whey OR 1 pkg. culture starter (see “Robyn Recommends” on GreenSmoothieGirl.com) Mix all ingredients in a large plastic bowl and pound with a wooden pounder to release the juices before packing the mixture into two wide-mouth quart canning jars. Leave 1" at the top of the jar and put the lids on tightly. Keep at room temperature for a week before transferring to cold storage. Lids do not need to be new, and bottles will not “seal” like in traditional canning. Makes approximately 2 quarts. © Copyright Robyn Openshaw 12 Steps to Whole Foods 241
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Preserving Raw <strong>Foods</strong> with Natural Probiotics<br />
FERMENTED VEGETABLE RECIPES<br />
Using dill and whey (or culture starter) in these recipes allows for minimizing salt. If you do not use at least the<br />
whey, you will need <strong>to</strong> increase the amount of salt by 50%, <strong>to</strong> preserve the vegetables longer initially as the<br />
fermentation gets off <strong>to</strong> a slower start. You will also have a higher risk of mold (it happens <strong>to</strong> me about 1 bottle<br />
in 50). If a cultured food molds, throw it out.<br />
Pickled Beets<br />
These were one of my favorite things <strong>to</strong> can, before I learned how <strong>to</strong> preserve raw vegetables.<br />
7 C beets, peeled and cut in<strong>to</strong> bite-sized pieces (do not shred in food processor)<br />
¼ C whey OR 1 pkg. culture starter (see “Robyn Recommends” on GreenSmoothieGirl.com)<br />
2 C distilled or filtered water<br />
2 tsp. Original Crystal Himalayan Salt<br />
Place the chopped beets in<strong>to</strong> two wide-mouth quart canning jars. Mix other ingredients and pour over the beets,<br />
leaving 1" of head room at the <strong>to</strong>p of the jar. Screw the lids on tightly. Keep at room temperature for one week<br />
before transferring <strong>to</strong> cold s<strong>to</strong>rage. Lids do not need <strong>to</strong> be new, and bottles will not “seal” like in traditional<br />
canning. Makes approximately 2 quarts.<br />
240 <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong><br />
© Copyright Robyn Openshaw