Sauerkraut

Cordito Sauerkraut

Fermentation is no fad; people have been fermenting foods for thousands of years simply as a way to preserve products through the lean, hard winter. Fermentation became less necessary when refrigeration was invented, and less popular when mass-produced convenience foods emerged in the mid-1950s.

But proponents such as Katz, Fallon and Pollan have reminded us of the benefits of this traditional method of food preparation, with disciples such as Miller spreading the word anew.

Not only does Miller believe fermented foods contribute much-needed “good” bacteria to our digestive system, helping to maintain the health of the gut, she is fascinated with the science, the chemistry, the way in which substances such as salt or whey react with other foods to create an environment that discourages the growth of pathogens.

“It’s about experimentation, it’s children's science fun,” she says. “It’s become a big part of my life and it’s really good for the kids.”

Fermentos also believe that many commercially processed foods (from pasteurized milk cheese to preservative-laden bread) have been robbed of the health benefits of good bacteria. Putting fermented foods into our diets (either directly by eating fermented vegetables or fruits, or by tossing products such as ponzu sauce or fermented garlic into recipes) adds much-needed nourishment, as well as lip-smacking flavour.

Miller includes some kind of fermented food, from salsa to preserved lemons, in most lunches and dinners at her family table. The children, three and five, clamour for salsa on their eggs or in tacos, and mom’s homemade ketchup is also a big hit.

Miller also loves the process of making fermented foods, relishes digging her hands deep into a crock of cabbage and salt and watching as the moisture is pulled from the cabbage, creating the brine that preserves the vegetables. She also appreciates the fact that no expensive equipment is required, although a nice, deep crock makes foods easier to mix.

Miller recommends newbie fermenters start with an easy preparation, in a small batch, such as cordito, a sauerkraut-like condiment made from shredded carrots, onions and cabbage with punch of chili pepper for extra zing.

For more details on upcoming workshops on fermentation, call Earth’s General Store at 780-439-8725. A word of warning, however; once you developed a taste for fermented foods, there is no going back.

Cordito Sauerkraut

Miller adapted this recipe from Nourishing Traditions, by Sally Fallon. It produces between two and three quarts/litres of sauerkraut and will last in the fridge for months.

Ingredients:

1 large cabbage, cored and shredded

2 cups (500 mL) carrots, grated

2 onions, grated

1 tablespoon (15 mL) dried oregano

1/4 teaspoon (2 mL) red pepper flakes

2 tablespoons (25 mL) salt

Mix all ingredients in a large bowl or crock. Pound or massage the mixture until sufficient juices rise to cover the food, usually about 10 minutes. Press the mixture tightly into a large Mason jar, making sure there is a layer of liquid at the top of each jar. The jars must be clean, but they don’t need to be sterilized. Cover tightly and store at room temperature, out of direct sunlight for three to seven days. Transfer to cold storage, such as a fridge or cold room.

lfaulder@edmontonjournal.com

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DIY Sauerkraut

You’ll need a scale for this recipe or excellent guesstimation skills. You’ll also need a wide-mouth glass jar or pottery bowl and a piece of muslin.

Head of cabbage (red, green or Napa or a combo)
A few carrots
Chilis (any kind will do)
A clove of garlic (or more, if that’s your thing)
Salt

Chop, grate, or cut your favorite type of cabbage into strips. Chop the carrots, chilis, and garlic. Using a scale, weigh out .4 ounces of salt per every pound of vegetables (1 lb vegetables = .4 oz salt). With very clean hands, mix the cabbage, veggies, and salt together in a big glass bowl.

Let it sit. Massage the mixture over several hours, allowing the water to release from the vegetables, so it becomes a little soupy. After 5 or 6 hours, put the water and cabbage in a wide-mouth glass jar—or a nifty vegetable fermenter—and pack it down as much as you can to press out the air.

Cover the top of the jar loosely with muslin, and refrigerate for approximately four days. Make sure you can see water on top—if you can’t, add more. Open and eat! (Keep stored in the refrigerator.)