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Raw Fermentation
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 Copyright Amy Levin and Jo Balfe. No part of this book may be produced by any means, nor transmitted, nor translated into a machine language, without the written permission of the publisher. The right of Amy Levin and Jo Balfe to be identified as the authors of this work has been asserted in accordance with sections 77 and 78 of the Copyright, Designs & Patent Act 1988. CONDITIONS OF SALE This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, resold, hired out, or otherwise circulated without the publishers prior consent in any form of binding or cover other than that in which it is published and without a similar condition, including this condition, being imposed on the subsequent purchaser. First Published by Amy Levin and Jo Balfe in Great Britain in 2013 DISCLAIMER The techniques and advice described in this book represent the opinions of the authors, based on her experience. The author expressly disclaims any responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a result of using any of the techniques, recipes or recommendations suggested herein. Designed by John Amy www.promo-design.co.uk Photography by Marie Stone www.mariestone.co.uk and Ben Mathers www.benjaminmathers.co.uk

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This book covers the fundamentals of raw fermentation and outlines the following topics, techniques and principals j Fermented nut cheeses; hard and soft cheeses with both sweet and savoury recipes j Collecting and using nut whey j Lacto Fermented fruit chutneys and salsa j Vegetable chutneys and condiments j Kimchi; using cucumber and cabbage j Sauerkraut; basic recipe and recipes using various vegetables, herbs and spices j Kombucha; using tea and coffee and how to create fizzy, soda like kombucha drinks and kombucha vinegars j Water kefir; basic recipe and how to create fizzy, soda like kefir with various sub recipes j Accompaniments; crackers and bread to serve with your cheeses and fruit and vegetable ferments j Links; for useful websites, tools, supplies and inspiration j Troubleshooting pages after each section

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About the Authors

Amy attended a 3 year culinary arts course and at the age of 18 she began her career as a chef, but soon realized something was missing between the meat and potatoes vegetables! It was at this time that Amy found her way into a vegetarian kitchen and experienced the true genius of vegetarian cooking. This naturally peaked her interest in health, which led to her attending an intensive Holistic Health Counseling program in NYC at the Institute for Integrative Nutrition. During this time she was first introduced to raw food, specifically chocolate. After graduation she returned to her biggest passion, being a chef, and was now able to couple that with holistic balance and nutritional awareness. Amy went on to work for several of the UKs most well known raw chocolate companies, where she learned the science of chocolate making. Little did she know it would becomes her lifes passion and work. Amy then went on to work with some top chefs, including world renowned raw food chef, Chad Sarno at Saf Restaurant during its opening years, where she was Senior Sous and Pastry Chef. Amy now teaches throughout the UK and North America and resides in England.

Jo first discovered raw foods whilst traveling in Australia where she worked within a raw food community in 2006. Having a lifelong passion for health, organics and food, she instantly felt the benefits of eating a high-raw diet and began creating raw foods which she continued to make on her return to the UK. This new found passion led to her teaching raw food classes in Norwich where she lives. This evolved into her opening her own cafe in 2011; The Nectar has become a center for organic, vegan and raw cuisine and education in Norwich as she continues to teach regular raw food workshops based around local and seasonal produce. Having been raised on home grown, home made and preserved foods, she naturally became aware of the benefits of gardening and preservation. After discovering raw foods, she began experimenting with raw fermentation, turning her cabbages into sauerkraut and cucumbers into pickles. After meeting Amy on one of her raw chocolate masterclasses, they began developing the 'Raw Fermentation' class together and have since been teaching it around the UK and Europe. Now a mum, she plans to bring her baby up on a diet full of raw, fermented and organic foods

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Table of Contents
Foreword
>6<

Introduction
>8<

Nut Cheese
> 11 <

Fruit Chutney & Salsa

> 24 <

Vegetable Chutney & Condiments

> 32 <

Kimchi
> 38 <

Sauerkraut
> 41 <

Kombucha
> 46 <

Water Kefir
> 53 <

Accompaniments
> 59 <

Useful links
> 64 <

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Foreword

ERMENTED foods are easily some of the most nutritious and beneficial foods we can eat. Benefits of fermenting processes, which date back hundreds of years, are well known and well documented; brighter eyes, clearer skin, shiny hair. They all arise from creating an internal environment that helps us get the most from the foods we eat, by aiding in digestion and assimilation. Creating that internal terrain, allows our beauty to shine from the inside out. Thats the promise of fermented foods, which is why these processes have lasted so long in human history. I believe culturing and fermenting foods was originally done out of necessity, to preserve foods, but as the health benefits were realized, so the popularity and longevity of the processes grew. In this book, Amy and Jo take fermenting beyond necessity and into the realm of art; they inject pride in producing something special for yourself and the people you care about, while maintaining all the health benefits that are associated with these ancient processes. Of course, the food you grow yourself, in our current time in history, is going to be vastly superior to the food you buy in the shops. That is also true for fermented foods. The canned and jarred versions of things like sauerkraut may have been pasteurized, processed and packaged in a way that looses a huge amount of the beneficial cultures we are creating in the first place. So it really is worth setting aside some time in your week to play and experiment with these techniques. I think the important thing about any recipe book, is that as much as it will encourage you to go on your own path, to play and experiment, that the recipes must work every time. I know that Amy and Jo have spent a huge amount of time testing and teaching these recipes, so you can rely on them. You can be confident by following these well thought-out recipes and techniques that fermenting will work for you. Every time. From that place, you will build the confidence to make food gifts for your friends, try variations and make this group of foods part of your every day experience. In no time, youll find yourself experimenting with foods and processes that you would never have tried before. I mean, who wouldnt be at least a little scared about growing microbes and cultures in their food before eating them, let alone giving them to someone else to eat?

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This book takes all the fear out of those subjects, giving you the confidence to setup your fermentation practice. In no time at all youll be out, excitedly buying extra jars in all shapes and sizes to ferment in. Set some time aside right now, grab a favourite drink, and browse through the pages of this book. Enjoy the love and attention to detail that Amy and Jo have put in every recipe. Then pick just one recipe youll start with. Let the authors guide you through the recipe, until you attain the promise of this book: mastery. From the indulgence of cheesecakes, to the grounded and hugely practical recipes and troubleshooting guides for sauerkraut, this book is an incredible guide and resource for anyone who cares about making the most nutritious food for themselves, while celebrating just how far weve come in being able to make such glorious looking treats in the healthiest way possible. So enjoy the process and share the fruits of your labour with those you love.

Russell James The Raw Chef

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Introduction
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HE ancient skills of fermentation have been passed down through generations in cultures all around the globe. From children learning the art of making kimchi in korea at an early age, to traditional wine, cheese and bread making in France. Fermented foods have a place in almost every culture in the world. However, in recent years, since the take-over of pasteurisation and mass-production of our food by industry, many of these traditional skills have been lost and we no longer have the artisan bakers, brewers and makers in every village preparing our foods in these ways. As Sally Fallon said in her book Nourishing Traditions,

The science and art of fermentation is, in fact, the basis of human culture without culturing there is no culture. She is right, in fact when we look at countries thought to have a strong culture they too have kept a connection to their traditional cultured foods. In modern society, we have been accustomed to choose fast, pasteurised, canned and processed foods which are far from being made with the attention and care of their traditional equivalents. As Sally Fallon puts it, we need to bring to out tables foods and beverages prepared by magicians not machines. Fermentation is a science as well as an art, requiring time, patience and care for the food that you are not only preparing but growing from its initial form to a more developed, nutritious and mature flavour. We are alchemists in the kitchen, creating not only these amazing living foods, but also the bacterias which make them thrive. When you first start with fermenting, you will find yourself suddenly the guardian of your new, living-foods. You will be checking, feeding and keeping them warm! You will watch the bubbles of life start to form and hear noises of gases escaping. You will see colours changing and the volume increasing as you continue to look after these foods with your own good energy. The end result will be a delicious product, usually totally different from the taste of the initial ingredients you have started with. It is a process of complete attention to which you are rewarded with the fruits of your efforts with these preserved and nutritious foods and drinks. The word probiotic literally comes from the latin meaning, for-life. Without probiotics there is no life. So how have we become so far removed from these lifepromoting, traditional methods of food preparation? Our modern lives mean that we have less time to spend in the kitchen, and rely on supermarkets to tell us what to buy and eat year round. So why should we put such effort and time into making these foods, when there are so many ways and shortcuts that can be taken these days when our time is so precious? Here are some of the reasons why fermenting is so worth it:

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I.#1%!2%$ $)'%23)/.
Fermented foods are generally more digestible in the body, as the process of fermentation actually pre-digests a lot of the difficult to digest carbohydrates in the foods. Milk, for instance contains lactose which is difficult or impossible to digest for many people, however it is often tolerable when it is turned into yogurt or kefir. In the foods that we are working with in this book, nuts, cruciferous vegetables and fruits can be made more digestible through the breaking down of their complex carbohydrates. Many people find these foods hard on the digestion when eaten raw, although when we ferment them, they are actually much more digestible and therefore we can better assimilate the benefits of these foods. The lactic acid produced during the culturing process promotes a healthy gut flora, which means that our digestion is improved over all.

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When we introduce good bacterias to our foods, we also increase the amounts of vitamins, minerals and enzymes. The process of changing sugars into lactic acid can greatly increases B vitamins in fermented foods as well as vitamin C and K. Not only are these nutrients increased, they are also more easily absorbed due to the digestibility and enzymes in the foods. As they say; its not what you eat but what you assimilate. The lactic acid produced helps promote a healthy gut flora, as well as preserving the foods, and when our gut flora is healthy, we are able benefit from these nutrients to their highest potential. The beneficial organisms also produce anti-biotic and anti-carcinogenic substances. Fermented foods have been shown to reduce some cancers, especially colon cancer. In countries where fermented foods are eaten regularly, there are much lower cases of stomach and colon cancers.

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Foods were traditionally fermented to preserve them before the age of refrigerators, canning and additives. It was known that by using salt, whey and naturally occurring yeasts, foods could be stored for longer periods of time and be used as a food source when produce was scarce. Milk could be turned into kefir, fruits into wines and vinegars and vegetables into pickles. In todays age, when we no longer have to worry about these factors, fermenting for this purpose seems un necessary to some. However, when we look into the health benefits, not to mention the taste sensations of fermented foods, it is something we should re-establish for so many reasons. Eating local, seasonal food is something we are passionate about, so making use of natures abundances of fruits and vegetables in season, to be able to enjoy them all year round is something to be grateful for.

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Overall, making your own cultured food is fun and rewarding! It is the ultimate slow food and watching your jars and bottles grow and develop over a period of time can be a pleasure that everyone can enjoy. When we create something over an amount of time, we are also putting our own energy into the food, which you could see as having a presence in the food itself. Putting your attention into the sourcing, making

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and care of these foods, means that you feel a sense of reward at the end that you have grown your own living, nutritious foods. A cupboard full of colourful jars and bottles is a beautiful sight to behold So here it is. Our guide to making totally raw, vegan nutritious fermented foods with some innovative twists. Remember that if you have not eaten much in the way of fermented foods before, it can take your body a while to adjust to the amounts of new bacterias in your body, so use them as an accompaniment to your meals rather than in large amounts. As your bodys balance of good bacterias stabilises, you will find that any symptoms related to bad bacteria die off should go. Share these fabulous recipes with your family and friends, they are sure to impress anyone with their unique flavours.

Jo Balfe www.thenectarcafe.co.uk

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Fermented Nut Cheese

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As most of us already know by now, nuts are not the easiest food to digest due to their naturally occurring enzyme inhibitors. This can be overcome, however, by simply soaking the nuts and then, taken one step further by fermenting them into a highly digestible probiotic rich food. For those of you who do not tolerate dairy cheese, nut cheese is a good alternative and one that friends and family will enjoy as well.

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Some nuts/seeds contain enzyme inhibitors. These are naturally present in the raw nut /seed in order to prevent them from prematurely sprouting. In nature, they would lay dormant until it rained, at which time the inhibitors would be switched off allowing the nut or seed to sprout and grow. By soaking the nut/seed you are mimicking nature and asking the nut/seed to become active and alive again. By doing this, you are also making them more easily digestible and helping your body to absorb all their valuable nutrients, amongst other things. By soaking nuts/seeds you soften them and make them easier to blend/ break down. When making cheese, you want the nuts/seeds to break down easily into a smooth consistency. Some nuts/seeds need less soaking time, such as macadamias, pine nuts and cashews which need only 20 minutes 2 hours, but others need 6 12 hours, such as almonds, hazelnuts, walnuts, pumpkin seeds and sunflower seeds. Generally, I soak nuts/seeds overnight as I find that the easiest thing to do, but if youre in a rush and deciding to make nut cheese last minute I suggest using pine nuts or cashews as they require the shortest soaking time of about 1 hour.

A little about nuts and seeds

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Nut Whey
RADITIONAL whey is a by-product of making cheese, and can also be made by pressing live yogurt at home for use as a starter in fermented foods. When we make nut cheeses, we are also able to produce a whey-substance in the pressing stage, which can be used as a dairy-free alternative. This substance is a cloudy liquid which will press out of the nut cheese during the fermentation stage. Sometimes there is a thick creamy layer on the top of the whey, which can be scraped off and used like sour cream or yogurt, or as a topping for the Coffee Kombucha to make an Irish cream! If you press your nut cheeses and find that you have whey, you can store it in a jar and leave it in a warm place for an extra 24 hours before using or storing in the fridge. You can use it as a starter in the fruit chutneys or salsa. This whey contains all Whey pressed from almond cheese which the beneficial bacterias of the probiotics being used has been left to second ferment for an extra to make the cheese and these probiotics are 24 hours and then stored. Notice the cream layer on the top of the whey, which can be multiplied during fermentation and will act as a valuable starter for your foods. I wouldnt use them scraped off as a sour cream. in vegetable ferments such as sauerkraut however, as it may change the consistency. Also, the vegetables contain many of their own natural bacterias, so it is not necessary to use a starter. Almond and macadamia tend to make the best whey when pressed, as cashews make a very creamy substance which doesnt separate. We also use cashew cheese more often as a sweet cheese in cakes or a soft boursion type cheese, so it is not necessary to press. If you do not use your whey straight away, you can store it in the fridge for up to four weeks.

TIP To yield more cream from your harder cheeses ( macadamia and almond based cheeses) press them as outlined in the recipes to follow, transfer the whey to a jar and then, with the cheese still in the muslin or nut bag, squeeze out all excess liquid, this will be a thick cream. From there you can place in a warm spot to further ferment or use as is.

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13

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j Blend all ingredients on high speed in the vita mix until completely smooth, scrape the jug down half way through to be sure you have no chunks remaining. Try not to add any additional water as it will create a less firm cheese. j Scoop this mixture out into a medium mixing bowl and lay cling film directly on top of the mix, tucking it in slightly on the sides j Set the bowl in a warm place in your kitchen overnight on top of the dehydrator works great! j When you come to use the cheese, it will be slightly sour smelling and fluffy with air bubbles this means it has fermented and is ready to use.

Cashew Cheese

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j Using your hands, mix all ingredients together until evenly distributed. This is a savoury base recipe. You can serve this as is or see below for a couple of variations. Note when following the cheese recipes, bear in mind that all salts vary in saltiness sea salt is very different from crystal salt which is very different from black salt, for instance. The general culinary rule is you can always add but cannot take away that is best followed here.

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Variations
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Macadamia Cheese

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j Place the bowl, with weight, in a warm place, such as on top of your dehydrator, on the shelf above your dehydrator, near a heater or just in a warm room. j After 24 hours you will find that the cheese has

100@? Q 150@? BE N 6 Q O 6 J4G8E, BE 4F A88787 aerated quite a bit and has a sour smell, this means its GB 4FF<FG <A 5?8A7<A: ready to be seasoned. If the cheese is not yet sour P G5FC ;<:;8E A4GHE8 CEB5<BG<6 CBJ78E, FH6; 4F smelling allow it to ferment an additional 12 24 hours and be sure its in a warm place. ;<:;8E A4GHE8 BE 1 CEB5<BG<6 64CFH?8, 8@CG<87
j In a high speed blender or food processor combine all ingredients and process until smooth. This cheese will be pressed, the excess liquid extracted, so if you add a little too much water its not a problem. j Transfer the cheese to a nut milk bag or double layered cheese cloth. Place the bag of cheese inside a sieve and suspend the sieve over a bowl. Use a bowl or plate to press on top of the cheese and then place a weight on top, such as a 1 liter jar of water. This will slowly press the whey from the cheese as it ferments. This whey can be discarded or used to start the fermentation of chutneys, salsas and other fermented items. j Pour the whey into a small jar and refrigerate until ready to use. j If the cheese is not as firm as youd like, then you can press it manually to squeeze out excess liquid which will look like cream. This cream can be used in smoothies, as a starter in raw yogurt or for Irish Coffee. Once the cheese is at your desired firmness, its time to season it.
CONTINUES

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16

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j Add all ingredients to your cheese base and mix well with you hands making sure that any lumps in the dry ingredients are smoothed out. You can be sure of this by running them through a sieve before adding them to the cheese base. Once you have achieved the taste you desire, its time to mould your cheese, see below. Cheese base (no fresh herbs added) will keep 3 weeks in an air tight container. NOTE when following the cheese recipes, bear in mind that all salts vary in saltiness sea salt is very different from crystal salt which is very different from black salt, for instance. The general culinary rule is you can always add but cannot take away that is best followed here.

Forming your cheese

L/': Using a teflex sheet or greaseproof paper roll your macadamia cheese into
logs as small or large as you wish. Chop about 1 c of fresh soft herbs such as tarragon, chives, parsley or chervil and roll the cheese through the chopped herbs to coat evenly. Store the cheese in the teflex or greaseproof paper you rolled it in, wrapped in cling film. Once the cheese is rolled in fresh herbs, it only keeps about 3 days because the herbs will go black quickly. Its best to do this fresh on the day you want to serve it. You can also form the cheese into logs, roll in greaseproof paper and cover in cling film and freeze until you are ready to use it.

M/4,$: Line your preferred cake tin or terrine mould with cling film and press the cheese into the mould. Once evenly pressed, top with chopped candied nuts, fennel pollen, smoked salt or crushed mixed peppercorns. Again, once you top the cheese it will not keep as long, so its best to do this on the day you wish to serve it or make small pieces and freeze them until you are ready to use them.

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17

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Almond Cheese

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j Bring 500ml of water to the boil and remove it from the heat. Add the almonds and set aside for 1 2 minutes. Drain the water off and squeeze the almonds between your thumb and forefinger; The skins will come right off. Rinse the almonds. j In a high speed blender or food processor combine all ingredients and process until smooth. This cheese will be pressed, the excess liquid extracted, so if you add a little too much water its not a problem. Transfer the cheese to a nut milk bag or double layered cheese cloth. Place the bag of cheese inside a sieve and suspend the sieve over a bowl. Use a bowl or plate to

press on top of the cheese and then place a weight on top, such as a 1 liter jar of water. This will slowly press the whey from the cheese as it ferments. This whey can be discarded or used to start the fermentation of chutneys, salsas and other fermented items. j Place the bowl, with weight, in a warm place, such as on top of your dehydrator, on the shelf above your dehydrator, near a heater or just in a warm room. j After 24 hours you will find that the cheese has aerated quite a bit and has a sour smell, this means its ready to be seasoned. If the cheese is not yet sour smelling allow it to ferment an additional 12 24 hours and be sure its in a warm place. j Pour the whey into a small jar and refrigerate until ready to use. j If the cheese is not as firm as youd like, then you can press it manually to squeeze out excess liquid which will look like cream. This cream can be used in smoothies, as a starter in raw yogurt or Irish Coffee. Once the cheese is at your desired firmness, its time to season it.
CONTINUES

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T(% 2%!2/.).' 1 GFC :4E?<6 CBJ78E O G5FC BA<BA CBJ78E 1 G5FC AHGE<G<BA4? L84FG, CBJ78E87 P G5FC F@B>87 -4?G, CBJ78E87 N GFC 9<A8 6ELFG4? F4?G N GFC 5?46> C8CC8E, CBJ78E87 O GFC 6B6BAHG FH:4E, CBJ78E87 (BCG<BA4?)
j Line a mini spring form cake tin with cling film, press the cheese into the tin, release from the tin and cover the cheese wheel in Maple Aniseed Almond Brittle. Dehydrate the wheel for 12 hours or until the cheese has firmed slightly or serve as it is without dehydrating. NOTE when following the cheese recipes, bear in mind that all salts vary in saltiness sea salt is very different from crystal salt which is very different from black salt, for instance. The general culinary rule is you can always add but cannot take away that is best followed here.

M!0,% A.)2%%$ A,-/.$ B1)33,% 6)3( S-/+%$ S!,3 250: BE 2 6 A?@BA7F, FB4>87 8 ;BHEF 150@? BE P 6 (4C?8 -LEHC 1 GFC -@B>87 -4?G 1 GFC "EBHA7 AA<F8 F887
j In a food processor, blend all ingredients until almonds are broken down, but with a good bit of texture left. j Turn the mix out onto a teflex lined dehydrator tray and dehydrate for 8 hours at 118c, flip onto the mesh sheet and continue to dehydrate 12 hours or until dry. j Once cool, break the brittle up and pulse in the food process or in a mortar and pestle until its crumbly. Serve with crackers and a shaved fennel salad dressed with olive oil, lemon and salt. Store brittle in an airtight container for up to 6 months.

A,-/.$ C(%%2% C1/43/.2 6)3( O,)5%2 !.$ H%1"2 1 54G6; F84FBA87 4?@BA7 6;88F8, 98E@8AG87 24 ;BHEF O 6 6;BCC87 ;<:; DH4?<GL >4?4@4G4 B?<I8F N @<K87 ;8E5F, BE8:4AB, C4EF?8L, G4EE4:BA, EBF8@4EL, 8G6V O 6 @<A687 F;4??BGF
j In a medium mixing bowl, combine all ingredients well. Transfer to a teflex lined dehydrator tray and ,using a cranked spatula dipped in water, spread the batter evenly across the sheet about inch thickness. Use the spatula to score the dough into crouton sized pieces. Dehydrate at 118c for 8 hours or until dry enough to flip onto a mesh sheet. Dehydrate a further 12 hours or until dry. Store in an airtight container for a few months.

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19

2BH 64A HF8 @BFG AHGF BE 6B@5<A4G<BAF B9 AHGF, GB @4>8 4 98E@8AG87 6;88F864>8. $A G;8 E86<C8F GB 9B??BJ, $ HF8 CE<@4E<?L 64F;8JF 7H8 GB G;8<E A8HGE4? 9?4IBHE 4A7 6E84@L G8KGHE8, 5HG LBH 6BH?7 @<K 64F;8J J<G; C864A, ;4M8?AHG, C<A8 AHG, 8G6V 4A7 6E84G8 I4E<BHF, HA<DH8 6;88F864>8F!

Fermented Cheesecake

T/ -!+% "!2)# #(%%2%#!+% &),,).' 1 E86<C8 64F;8J 6;88F8 50@? BE N 6 ?8@BA =H<68 150: BE 16 KL?<GB? Q CBJ78E87 <A G;8 I<G4 @<K (LBH 64A HF8 6B6BAHG FH:4E, 5HG <G J<?? G4>8 4J4L G;4G CHE8 J;<G8 6B?BHE) 1 I4A<??4 CB7, F6E4C87 Q F4I8 G;8 CB7 9BE @4><A: I4A<??4 @<?> BE <A9HF<A: FLEHCF +<A6; B9 F4?G
1

T(% C1423 200: BE 1O 6 4?@BA7F, C864AF BE ;4M8?AHGF FB4>87, E<AF87 4A7 78;L7E4G87 3 G5FC 6B6BAHG FH:4E 1 G5FC 6B6BAHG B<?, @8?G87 BE FB9G8A87 1 G5FC ?46H@4 (BCG<BA4?) +<A6; F4?G
1

W8 GFC I4A<??4 CBJ78E

W8 GFC :E4G87 AHG@8:, BCG<BA4?

100: BE P 6 6B6BAHG B<? Q @8?G87

j Combine all ingredients except the coconut oil in a food processor until smooth, add oil and process to combine. has firmed slightly or serve as it is without dehydrating.

j Process all crust ingredients, except water and coconut oil, into a food processor until crumbly, but still with lots of texture. j Add coconut oil and water and process just to combine. j Line the bottom of a spring form pan with cling film and press the crust into the pan, bringing the crust up the sides if that is the type of base you desire. Press the crust so its rather compacted. Set in the fridge or freezer for 15 minutes. j Once set, pour the cheesecake filling into the crust and smooth out with a cranked/offset spatula. j Place in the freezer for 2 4 hours to set, remove from the tin and slice into even portions. Store extra slices in the freezer for up to 3 months in an air tight container.

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20

Mocha Cheesecake
Add c of raw chocolate powder to the cheesecake filling, replace the xylitol with powdered coconut sugar, reduce the lemon juice to 25ml or 3 tbsp and add 12 drops of Medicine Flower Coffee Extract and 1 tsp Nama Shoyu. Use hazelnuts in the basic Crust Recipe.

Raspberry & Vanilla Swirl Cheesecake:

Once cheesecake base is made, transfer half of the filling from the food processor into a bowl and set to one side. Add 3 tbsp freeze dried raspberry powder and 5 drops Medicine Flower Raspberry Extract to the filling left in the food processor and pulse to combine. Pour both fillings into the prepared pie crust, alternating between raspberry and vanilla and overlapping slightly until all the filling is in the base. Using the handle of a utensil or a skewer, swirl the two fillings together. Once complete, use a cranked spatula or the back of a spoon to smooth the top of the cheesecake. Sprinkle with whole freeze dried raspberries and place in the fridge or freezer to set.

Summer Berry Cheesecake

Use the cashew base recipe and reduce the lemon juice to 25ml or 3tbsp, add 50g or c more coconut oil, 8 drops raspberry extract from Medicine Flower and 225g or 1 c of Seasonal Berries (such as Raspberry or Logan Berries) and proceed as normal. Use almonds to make the basic Crust Recipe.

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21

Chocolate Cherry Macadamia Cheesecake

J<G; *4G +4FGEL CEHFG
F/1 3(% 0!2318 #1423 150: BE 16 B4G 9?BHE (FCEBHG87 B4GF, 7E<87 4A7 @478 <AGB 9?BHE HF<A: ;<:; FC887 5?8A78E BE FC<68 @<??) 100: BE 1O 6 4?@BA7 9?BHE (@478 9EB@ 7E<87 4?@BA7 CH?C) 50: BE N 6 ?46H@4 1 GFC I4A<??4 CBJ78E T(% #(%%2%#!+% &),,).' 1 E86<C8 @46474@<4 6;88F8 54F8 160@? BE P 6 + 1 G5FC J4G8E 30@? BE 2 G5FC ?8@BA =H<68 50@? BE N 6 6B6BAHG B<?, @8?G87 75: BE N 6 6464B 5HGG8E, @8?G87 1O GFC FHA9?BJ8E ?<DH<7 ?86<G;<A 1 GFC I4A<??4 CBJ78E BE 1 I4A<??4 584A F6E4C87 200: BE 1N 6 6B6BAHG FH:4E 3 7EBCF 5?46> 6;8EEL 8KGE46G 9EB@ (87<6<A8 !?BJ8E 250: BE 1 6 9E8F; 6;8EE<8F, FGBA8F E8@BI87 4A7 6HG <A ;4?9
j In a food processor blend all ingredients expect cherries, into a smooth paste consistency. At the end, remove the blade and fold in the chopped cherries. Pour this mixture into your prepared pastry crust.

100: BE P 6 6B6BAHG FH:4E, CBJ78E87 <A FC<68 @<?? BE ;<:; FC887 5?8A78E 75@? BE 6 6B6BAHG B<?, @8?G87 60@? BE N 6 + 1 G5FC J4G8E
j Pulse all dry ingredients in the food processor to combine evenly. j Add the liquids and pulse until it comes together slightly, but not into a ball. It should hold when pressed into a patty but fall apart easily. j Line the bottom of your spring form mould with cling film and press the mixture into the bottom of the pan, Allow to set in the fridge, once set pour in the cheesecake filling and smooth out the top with a cranked spatula. j Place in the freezer for 2 hours to set firm enough to cut. j Store extra in an air tight container in the freezer for 2 months.

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22

Troubleshooting Cheeses
I $/.;3 (!5% ! ()'( 20%%$ ",%.$%1 2/ I !- 42).' ! &//$ 01/#%22/1 3/ -!+% -8 #(%%2% !.$ 3(% #/.2)23%.#8 )2 ./3 5%18 2-//3( : 6(!3 #!. I $/ !"/43 3()2? Try doubling the recipe as sometimes I find that if the machine has
more to process it does a better job. However, this may just be the case for you until you are ready to buy a high powered blender.

I3;2 "%%. 24 (/412 !.$ -8 #(%%2% )2 ./3 2/41 2-%,,).' /1 3!23).' !.$ (!2 ./3 !%1!3%$ : 6(!3 $)$ I $/ 61/.' !.$ (/6 $/ I &)7 )3? A few
elements come in to play here be sure you are using a good probiotic. The amount I specify using is based on the brand I use, Higher Nature, yours could be stronger or weaker. You may need to adjust the amount you use. Another issue it warmth, the cheese needs to be put in a warm place so the probiotics can start the fermentation process. The most effective way I have found, is placing the bowl directly on top of the dehydrator (with the dehydrator on 115 130) this has never failed. If you have an airing cupboard, this could also work. You can also try warming the water you use to blender the nuts and dissolving the probiotic powder into it, then adding it to the nuts and continuing with the blending process. This step could kick start the probiotics and therefor the fermentation process.

T(% #(%%2% &%1-%.3%$, "43 3(%1% )2 ! $18 #1423 /. 3(% 241&!#%. This is not a problem, but will create an inconsistent texture in your cheese and possibly a slightly over fermented flavour through it as well. Be sure to follow the instructions provided and either cover the bowl tightly with cling film and poke a couple holes in it or press the cling film onto the surface of the cheese, this will create an air barrier where a crust will definitely not form. I (!5% 01%22%$ 3(% -!#!$!-)!/!,-/.$ #(%%2% /5%1.)'(3 !.$ )3;2 23),, 5%18 2/&3. (!3 2(/4,$ I $/? Simply press the cheese by hand through your nut
milk bag or muslin cloth until as much liquid as possible is released. For the next batch, consider using less water. Only use as much water which is necessary to create a smooth cheese.

H/6 ,/.' 6),, 3(% 4.2%!2/.%$ #(%%2% "!2% +%%0? The cheeses keep quiet
well both fermented and dry seasoned. As long as they are stored in an air tight container in the fridge, they should keep 2 3 weeks, but definitely check them weekly as everyones fridge temperature is different so shelf life with vary a bit. Once you add seasoned nuts, fresh herbs, citrus zest, olives, etc.. The shelf life drops to about 3 5 days, however, freezing will keep everything fresh.

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23

Lacto-Fermented Fruit Chutneys & Salsa

RUIT chutneys can be made using lacto-fermentation in a similar way to making vegetable salsa or krauts, except they do not require a long fermenting time and need a starter to help them ferment. You can use the whey made from making nut cheese as a starter. This contains natural lactobacilli, which acts as the inoculants. Unlike vegetable ferments, fruits, once fermented and stored in a refrigerator, need to be eaten with 2 months. They can much easier turn to alcohol, due to the natural sugar content, so you need to check your chutney each day and make sure it doesnt over ferment. Sometimes lacto-fermented products go bubbly, or produce white foam on the top. This is normal and the foam can be easily removed using a spoon. A mildly fermented smell is desired during the process, though an overwhelming smell of rotten fruit is a sign that your chutney has gone too far. This is not likely to happen if you use the whey to ferment your chutneys, unless it is very hot or you leave it out too long. The benefits of lacto-fermented fruit chutneys are that they do not take long from start to refrigeration time, though the downside is you have to be more vigilant with checking them.

You can use different natural sweeteners in your lacto fermented chutneys. Try to avoid using processed sweeteners as much as possible. These include refined cane sugars, but also agave syrup which can be highly processed and refined. The best sweeteners come from whole fruits (fresh or dried) coconut based sugars ( which are low GI and contain natural probiotic cultures ) or maple syrup. Honey is not ideal to use in fermented foods, as its naturally occurring anti bacterial properties may interfere with the bacteria necessary in the fermentation process.

Sweetener guide

.;8 JBE7 RCEB5<BG<6S ?<G8E4??L 6B@8F 9EB@ G;8 ?4G<A @84A<A:, R9BE-?<98S. 1<G;BHG CEB5<BG<6F G;8E8 <F AB ?<98.

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24

#8E8 4E8 FB@8 F84FBA4? 9EH<G E86<C8F, :E84G 9BE F8EI<A: J<G; AHG 6;88F8 4A7 6E46>8EF, BE 4F 4A 466B@C4A<@8AG GB @84?F FH6; 4F E4J 6HEE<8F BE AHG ?B49F. .;8L 4E8 4?FB 4@4M<A: F8EI87 BA GBC B9 J4E@ 5E84>94FGF, FH6; 4F J4E@ 5H6>J;84G CBEE<7:8, B4G@84? CBEE<7:8 BE FG<EE87 <AGB LB:HEGF, 9BE 4 CEB5<BG<6 ><6> GB LBHE @BEA<A:!

Chutney

Pear & Ginger Chutney

3 6 7<687 C84EF (6BA98E8A68, 6B@<68 4A7 J<??<4@F 4E8 4?? :BB7 ?B64? I4E<8G<8F) N Q O 6 J;8L 9EB@ @4><A: AHG 6;88F8F BE P G5FC CEB5<BG<6 CBJ78E / 1 64CFH?8 8@CG<87 N 6HC 74G8 C4FG8 (74G8F G;4G ;4I8 588A FB4>87 4A7 5?8A787 GB 4 CHE88) O 6HC E4<F<AF O Q P 6HC J4G8E 1 G5FC :E4G87 :<A:8E O GFC F4?G 1 GFC C;<A8F8 5 FC<68

j Combine date paste, water and whey (or probiotic powder) and whisk until smooth. j Add all other ingredients and mix well. j Transfer into a kilner jar, leaving at least a 1" gap below the lid. Make sure the liquid rises above the fruit, adding more water if necessary. j Leave at room temperature or a warm place like an airing cupboard for 2 4 days (the warmer the room the quicker it will ferment). j Check your chutney daily, burping the lid to avoid explosions. j When you see small bubbles and it tastes sweet and fermented, transfer the jar to the fridge and eat within 2 3 weeks.

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25

Fig & Walnut Chutney

.;<F <F 4 54F<6 6;HGA8L E86<C8, LBH 64A 477 ?BGF B9 <A:E87<8AGF <A BE78E GB TFC<68 <G HCU 4 ?<GG?8, FH6; 4F BE4A:8 M8FG, AHG@8:, F;4??BG, 6;<?<, 8G6V
3 6HCF 9E8F; 9<:F (45BHG 6 ?4E:8), FG4?> E8@BI87, 6HG 846; 9<: <A ;4?9 4A7 846; ;4?9 <AGB 4 J87:8F N Q O 6HC J;8L 9EB@ @4><A: AHG 6;88F8F O 6HC E4<F<AF O 6HC J4?AHGF (9E8F; <9 4I4<?45?8), EBH:;?L 6;BCC87 O 6HC J4G8E N 6HC 74G8 C4FG8
j Combine date paste, water and whey in a medium bowl and whisk until smooth. j Add all remaining ingredients and stir to combine. j Put into a wide mouthed jar and make sure that the liquid rises up above the fruit, if it doesnt, add more water. j Leave at room temperature or a warm place like an airing cupboard for 2 4 days (the warmer the room the quicker it will ferment). j Check your chutney daily, burping the lid to avoid explosions. j When you see small bubbles and it tastes sweet and fermented, transfer the jar to the fridge and eat within 2 3 weeks.

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26

Cranberry Chutney
.;<F <F FH6; 4 584HG<9H? 6;HGA8L 4A7 <GSF ;<:; 46<7<GL @4>8F <G 5E<??<4AG J<G; 6;88F8. $GSF 4F F84FBA4? 4F LBH 64A :8G <A D868@58E 4A7 J<?? C8E> HC 8I8A G;8 74E>8FG A<:;G.

250: BE 2 6 9E8F; 6E4A58EE<8F (BE 9EBM8A 4A7 789EBFG87) 2 @87<H@ 4CC?8F, 6BE87 4A7 EBH:;?L 6;BCC87 %H<68 4A7 M8FG B9 1 BE4A:8 38FG B9 1 ?8@BA 15: BE 1 G5FC :E4G87 :<A:8E 1. CEB5<BG<6 CBJ78E / 1 CEB5<BG<6 64CFH?8 100: BE O 6 6B6BAHG C4?@ FH:4E, CBJ78E87

j Blend the apple, orange juice, coconut palm sugar and probiotics until you get a smooth thick puree. j Place the cranberries, orange and lemon zest and grated ginger into a food processor and add the puree. j Pulse until the cranberries break down but are still chunky. You should get a bright red chutney consistency. j Transfer into a jar, leaving at least 1 gap at the top and ferment in a warm place for 3 days, checking daily. j Once you have some small bubbles appearing and your sauce smells slightly tangy, its ready to store in the fridge.

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27

Apple Spice Chutney

.;<F E86<C8 J4F 6E84G87 4F 4 T@<A68 @84GU GB @4>8 (<A68 +<8F (F88 C4:8 29) 5HG <G 64A 58 HF87 GB FJ<E? G;EBH:; 4 6<AA4@BA 6;88F864>8, F8I8E87 J<G; AHG 6;88F8F BE J;4G8I8E BG;8E 4@4M<A: J4L LBH 6;BBF8 GB HF8 <G.
T(% M).#%-%!3 1O 6 74G8F, FB4>87 O 6 BE4A:8 =H<68 2 @87<H@ 4CC?8F, 6BE87 4A7 EBH:;?L 6;BCC87 2 Q 3 GFC @<K87 FC<68 O 6 E4<F<AF O 6 :B=< 58EE<8F 1 GFC CEB5<BG<6 CBJ78E / 2 64CFH?8F BC8A87 / N 6HC J;8L O GFC F4?G
j In a food processor, blix the apples until broken down but still textured. j Place the dates (not soak water), orange juice, spice, probiotic powder/whey and salt into a blender and blend until smooth. j Mix the date mixture with the apples, raisins and goji berries, and spoon mixture into a glass jar or bowl. j Leave in a warm place, covered with a muslin or clean cloth for 2 3 days, before transferring to fridge and storing for use in Mince Pie Crusts (see P29)

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28

Apple Spice Mince Pies

A 98FG<I8 GE84G GHEA87 I8:4A, E4J 4A7 6H?GHE87. 2BH J<?? A887 GB @4>8 G;8 @<A68@84G 4G ?84FG 2 74LF <A 47I4A68 B9 4FF8@5?<A: G;8 C<8F.

T(% P!2318 250: BE 2 6 64F;8JF, FB4>87 100: BE 1 6 :EBHA7 B4GF 2 G5FC 4:4I8/;BA8L 3 .5FC ?8@BA =H<68 +<A6; F4?G
j Grind rolled oats in a food processor until they turn into flour. j Process all ingredients in a food processor until a dough forms. j Press the dough into mini pie tins lined with cling film. j Put the pie tins into the dehydrator for 2 3 hours, removing cling film after this time and turning them out onto the mesh tray for a further 6 8 hours until dry and pastry like.

T(% C1%!O CBEG<BA B9 64F;8J 6;88F8 54F8 (HAF84FBA87) 3 G5FC CB6BAHG FH:4E, CBJ78E87 1 G5FC '8@BA =H<68 3 G5FC CB6BAHG B<?, @8?G87
j Put all the ingredients into a food processor and process until creamy j To assemble mince pies, spoon fermented apple mincemeat into each pie crust, top with a spoonful of cashew cream, and sprinkle with nutmeg and cinnamon. j Alternatively, you could use the cheesecake filling as a frosting for these little bites of heaven.

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29

+E8F8EI8 G;BF8 C8E986G?L I<A8 E<C8A87 GB@4GB8F 9EB@ FH@@8E GB 8A=BL <A G;8 78CG;F B9 J<AG8E J<G; 6BEA 6;<CF 4A7 FC4E>?<A: >B@5H6;4 BE >89<E J<G; 4 GJ<FG B9 ?<@8
M!+%2 1L 750: BE 3 6 E<C8 GB@4GB8F, 7<687 O @87<H@ E87 BA<BA, @87<H@ 7<68 N 6 6BE<4A78E, EBH:;?L 6;BCC87 2 FCE<A: BA<BAF, G;<A?L F?<687 1 :4E?<6 6?BI8F, 9<A8?L :E4G87 1 GFC 6H@<A F887F, :EBHA7 O E87 6;<?< (@BE8 <9 LBH ?<>8 9<8EL ;BG F4?F4) 2 G5FC E4J 4CC?8 6<78E I<A8:4E 1 G5FC J;8L BE 1 CEB5<BG<6 64CFH?8/ 1 GFC CBJ78E 1 G5FC -4?G, #<@4?4L4A BE F84 F4?G
j Combine the tomatoes, onion, coriander, spring onion, garlic, cumin, chilli and vinegar in a mixing bowl. j Puree of the mixture (or less if you prefer a chunkier salsa) in a blender and then return the puree back to the mixing bowl. j Stir in the probiotics or whey and the salt. j Pour the mixture into a glass jar, leaving at least a 1 gap at the top. j Seal the jar and store at room temperature for 2 3 days. You will notice that the tomatoes start to float to the top of the mixture, leaving a watery liquid at the bottom. j After a day taste, and continue to do so every day until you have a slightly tangy, sour salsa. The salsa is then ready to store in the fridge for up to 1 year.

T omato Salsa

V!1)!3)/.2
Try adding other spices, such as mustard seeds, fennel seeds, ginger and turmeric. You can use green tomatoes for this recipe too, tomatoes which fail to ripen on the plant or gluts of tomatoes for a firmer, less acidic chutney.

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30

Troubleshooting Fruit Chutneys

1;4G ><A7F B9 9EH<G 64A $ HF8 GB @4>8 6;HGA8LF?
You can use any kind of hard to semi-soft fruit to make lacto fermented fruit chutneys. Soft fruits such as berries, grapes or very stone-fruits do not work well using this method as they easily ferment into alcohol. The best fruits to use are apples, pears, figs and stone fruits which are not over ripe, such as nectarines and peaches. For softer fruits such as berries, we would suggest using them to flavour water kefir.

#BJ 7B $ >ABJ <9 @L F4?F4 <F 98E@8AG<A:?

You should see a clearer liquid form on the bottom of your salsa after about 2 4 days at room temperature as the solids rise to the surface due to CO2 production. You should also see small bubbles forming. When burping the jar, you should hear gas escaping after 2 4 days. If none of these things happen, try moving your jar to a warmer place such as near a radiator or next to your dehydrator. If nothing has happened after 3 days, try adding 1 tsp of probitic powder. Taste your salsa after 3 days. You should taste a slight tang, it doesnt need to be strong too be working.

C4A $ HF8 J4G8E >89<E 4F 4 FG4EG8E?

In our experience, using water kefir as a starter for chutneys and salsa makes them ferment too quickly, producing a yeasty-alcoholic product. Stick to using the whey from your cheeses or probiotic powder for good results.

1;L 7B8F @L 6;HGA8L F@8?? L84FGL?

Fruit based chutneys can easily over-ferment due to the amounts of sugars present in the fruit. Check your jars daily and burp them to release gas. As soon as you hear gas and see small bubbles, your chutney is ready to go to the fridge. If you leave your chutney too long or it is in a very warm place, it may produce yeasts and cannot be used.

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31

Vegetable Chutneys & Condiments

EGETABLES have been naturally fermented for thousands of years, in countries around the world, as a way of preserving locally grown produce to see them through the hungry gap. We have passed down the simple skills of mixing vegetables with salt and spices to produce lactic acid, which prevents putrification and boosts the enzyme and vitamin content of vegetables. Sauerkraut is a traditional fermented cabbage which is commonly eaten in Germany and other European countries. Kimchi is Koreas national dish, eaten with almost every meal and made in a variety of ways. Pickles, such as cucumbers are popular in the States, Australia and Canada, where they would be eaten with sausages or burgers. All of these ferments use the bacteria lactobacilli to covert the sugars in the vegetables into lactic acid. These bacteria are naturally found on the skins of most vegetables grown close to the soil, so there is no need to add extra starters such as whey or probiotics. Salt is used to harden the pectins in the vegetables, making them crunchier and discouraging the growth of any bad bacterias. By inhibiting these bacteria, we can create a product with a longer shelf life; this was particularly useful in the times before refrigeration as a way of preserving harvests of vegetables. Only a small quantity of salt needs to be used in the fermentation process, so the amount of salt consumed when eaten is minimal. In this section we will explain how to make traditional krauts, with variations; a hot spicy kimchi, cucumber pickles, root vegetable chutneys and some seasonal brined vegetable combinations. All of these recipes are simple and cheap to make, and will provide you with a host of enzyme and vitamin packed nutrition that you can enjoy every day. When fresh produce is scarce, eating locally and seasonally, lacto-fermented vegetables offer us a great alternative to buying imported produce. Lacto-fermented vegetables are rich in enzymes and nutrients especially B vitamins (folic acid, riboflavin, niacin, thiamin, biotin), vitamin K and C. We like to eat fermented vegetables daily mixed in with salads or as a side to cheeses and entrees, or for a nutrient rich flavour boost.

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32

Beetroot & Horseradish Chutney

)BG 9EH<G 54F87, ;BJ8I8E, C8E;4CF 7H8 GB G;8 ;<:; FH:4E 6BAG8AG 9EB@ G;8 588GEBBG, G;<F 6;HGA8L <F @478 F<@<?4E?L GB 4 9EH<G 6;HGA8L 4A7 G4>8F 45BHG G;8 F4@8 4@BHAG B9 G<@8 GB 98E@8AG Q LBH 7BASG J4AG <G GBB 98E@8AG87, =HFG 8ABH:; GB 5E<A: BHG G;8 ;84?G;L 546G8E<4, 4FF<FG <A CE8F8EI4G<BA 4A7 F?<:;G?L T6BB>U G;8 588GEBBG GB FB9G8A <G. .;<F 6;HGA8L 5E<A:F G;8 @46474@<4 6;88F8 GB ?<98 Q 94AG4FG<6 BA EL8 5E847.
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j Combine salt and beetroot in a medium bowl and press, squeeze and massage until the juices start to release this doesnt take long. j Add all remaining ingredients and mix well to combine. j Transfer the mixture into a sterilized 1 liter clip top jar and press down until the juices cover the top of the mix. j Place the jar in a warm spot for 3 6 days. j After 3 days taste the chutney to see if its where you want it and if not, allow it to continue fermenting. The fermentation taste should be very slight, the main purpose of fermenting this chutney is for the health benefits and to cook and soften the beetroot, not to attain a sour flavour as with sauerkraut. j Store in an air tight jar in the fridge for up to 1 year.

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Sweet Bell Pepper & Shallot Chutney

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j In a medium mixing bowl, massage the peppers and shallot with the salt until the vegetable juices have started to release. j Be sure there is enough liquid to cover the vegetables when pressed into the jar. j Add remaining ingredients and mix to combine. j Transfer to a clean and sterile 500ml jar making sure the juices cover the vegetables, if not, top up with a little water kefir base or plain water. j If necessary, cut a small piece of greaseproof paper to cover the top in order to keep the vegetables submerged. j Place the jar, covered, in a warm place for 3 4 days j Once ready, store in the fridge for up to 6 months.

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Carrot Harissa
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j Using a food processor fitted with the S blade, pulse the carrots until a rice consistency. j Transfer to a medium mixing bowl, add salt and massage the salt into the carrot until juices release. j Add remaining ingredients and then transfer into a sterilized jar of your choice. Use greaseproof paper to create a barrier on top of the chutney so air cannot get in, similar to the way you use the cabbage leaves to seal sauerkraut. j Allow to ferment in a sealed jar, at room temperature, for 3 6 days. Taste after 3 days for sourness and put in the fridge when it reaches the right taste for you. j Store in the fridge for up to 1 year.

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Creamy Harissa Dressing or Mayonnaise

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j In a high speed blender combine the first 7 ingredients to and blend on high speed until smooth. j With the blender still running on low speed, slowly drizzle in the olive oil to create a smooth and emulsified dressing. j Store in an air tight jar for up to 5 days. j For a Carrot Harissa Mayo, omit the water. j This dressing or mayo mixture will thicken once cooled and will keep for 7 days in a stored jar in the fridge.

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Chili Harissa
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j In a high speed blender or mini food processor, blend the first set of ingredients until smooth. You can also leave it a little chunky if you wish. j Toast the spices in a pan over medium heat until you can smell them and they have darkened slightly. This step can be omitted for a strictly raw harissa, however the spice flavour will not be as strong. j Once they are toasted, transfer to a mortar and pestle or coffee grinder and process into a coarse powder. Add this powder to the harissa. j Transfer the harissa into a clean jar and place in a warm spot to ferment for 3 7 days or until you see bubbles and it tastes slightly sour or very sour, depending on your desired taste. j Once its fermented enough for your taste, store in the fridge for a week to allow the flavours to develop before you use it. j Store in the fridge for up to 6 months.

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For a milder version of this sauce, use bell peppers and a few chilis instead of just chilis.

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Kimchi
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IMCHI is a spicy Korean kraut served with almost everything in North and South Korea. crunchy cabbage mixed with hot spices, ginger and garlic are amazing. Adding daikon radish as is traditional in Korean recipes also adds heat and many health benefits. Radishes belong to the same brassica family as do cabbages, so this kimchi has a double dose of anti-cancerous chemicals found in this family of vegetables. Brassicas have been shown to reduce the risk of cancers by blocking carcinogens from the body tissues. They also contain sulforaphane, a chemical which increases the bodies phase 2 enzymes which help the body eliminate carcinogens. The hot taste of radishes and some cabbages and cruciferous vegetables comes from glucosinolates, which has been used as a chemo-preventative. Cancers of the stomach and bowels are particularly low in countries where cabbages and radishes are abundantly eaten, and as a fermented food product, the health benefits are multiplied even more! There are many different ways of making kimchi and many different pieces of equipment that you may read are necessary in order to make kimchi this is not the case. Its simple and inexpensive to make kimchi; all you need is a bowl and a sterilized jar or several small sterilized jars. If you are going to buy jars for sauerkraut or kimchi making, then I would recommend purchasing jars with clip top lids rather that screwing lids. Clip top jars last much longer and you do not risk the same long term rusting issues as you do with screw tops.

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Cabbage Kimchi
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j Combine water and salt and mix until the salt dissolves. j Add prepared cabbage, radish or mooli, turnip and carrot to the brine solution. j Place a plate or large plastic lid on top of the veggies and then a weight on top such as a jar filled with water. j Allow this to soak for 8 hours or overnight. j Remove the veggies by scooping them out of the of the brine mixture. Reserve the brine for later use. j Puree the chili, chili powder (if you are using it) ginger and garlic in a food processor or high speed blender, add brine as needed to blend and make a thick paste.

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j Put on a pair of washing up or latex gloves so you dont burn your hands and mix this paste into your vegetables well, being sure to coat each piece. j Finally, pack the kimchi into your prepared jar(s). Make sure to leave a 2 gap at the top of the jar for the kimchi to expand. j Leave at room temperature for about a 4 8 days, checking after 4 days for required sourness. When the desired flavour is reached, transfer the jars to the fridge. This will keep for months if kept refrigerated.

*Kimchi may be made with a variety of cabbages,

however, chinese leaf cabbage is the traditional cabbage used; You can also use leafy greens, like pak choi or morining glory, found in Asian markets.

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Cucumber Kimchi
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j Combine prepared cucumbers with salt in a bowl, toss well and set aside for 12 hours or overnight. j You will see that the salt draws the liquid out of the cucumbers creating a natural brine for them. To this mixture, add the remaining ingredients, mix very well (you may want to wear gloves because the chili powder is very hot) j Transfer to a sterilized jar(s), adding about 2 tbsp of the liquid to each jar. j Kimchi does not need to be covered in liquid or pressed down. j Set the cucumber kimchi aside for 2 days at room temperature and allow to ferment. j After this time, taste the kimchi to see if its fermented enough for you. j Once its where you want it taste wise, store in the fridge. j It will keep developing in flavour and getting hotter so its best to eat this within 2 3 weeks.

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40

#8E8 <F 4ABG;8E 4@4M<A: 98E@8AG87 9BB7. '46G<6-46<7 98E@8AG87 I8:8G45?8F FH6; 4F 64554:8 <A F4H8E>E4HG ;4I8 588A @478 9BE 68AGHE<8F 4F 4 J4L B9 CE8F8EI<A: G;8 I8:8G45?8F A4GHE4? 546G8E<4 <A <GF =H<68F. )BG BA?L 4E8 98E@8AG87 I8::<8F 94E G4FG<8E G;4A C<6>?87 6BB>87 BA8F, G;8L 4E8 8KGE8@8?L :BB7 9BE LBH 4A7 LBH 64A :8G 6E84G<I8 J<G; G;8 ;8E5F 4A7 FC<68F LBH 477. 46; 54G6; <F HA<DH8!

Sauerkraut

HE same natural microorganisms that create lactic acid in our colons are found naturally in cabbage, and these increase dramatically when we start a fermenting process. The harmful bacteria cannot survive in these conditions, meaning we are increasing our colonies of good bacteria by eating sauerkraut and other fermented foods, and these fight off the harmful bacteria, caused by poor diets, stress and medications such as antibiotics. Sauerkraut is really simple to make, is a brilliant way of preserving cabbage and other vegetables, and allows us to eat living food all year round. It tastes great on its own, but I love to use it as a base for salads, mixing it with sea vegetables such as dulse and nori, adding freshly grated roots, and adding a dressing of tahini or avocado. It is traditionally a German dish, served in hot-dogs! You can try serving it with some raw burgers or sausage mix. You can add any hard vegetables into your kraut: beetroot, carrot, squash, turnip, onions. The more vegetables you add, the wider the variety of beneficial microflora in your finished sauerkraut, as the process uses the micro-floras that reside on the skins of the vegetables. Try adding ginger, garlic, juniper berries, fennel seeds, caraway, dill seeds, celery seeds, cumin, chilies be creative and come up with your own variations. I love to mix red and white cabbage for a pink kraut, and add fennel seeds for a mild tangy mix, leaving it for about a week to ferment. The longer you leave your kraut, the stronger it becomes, so taste it every few days to see how you prefer. The main points to remember are that the salt acts to inhibit putrefying bacteria in the early stages of fermentation until the pH is lowered sufficiently to inhibit them, so make sure that you put enough salt in. It is possible to cut down on the salt if you use a starter culture to get the fermentation process going more quickly. You can use a probiotic capsule opened and added to the kraut, or some whey from making nut cheese to inoculate your vegetables and add even more probiotic value to your sauerkraut. Also, the fermentation process is anaerobic, so you will want to make sure that your vegetables are always submerged in their juices. Rotting or putrefying is an aerobic process, so if you do find that your top layers have gone bad, just scoop them out. The rest of the batch should be unaffected.

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.;8E8 4E8 @4AL 7<998E8AG J4LF B9 @4><A: F4H8E>E4HG 4A7 @4AL 7<998E8AG C<868F B9 8DH<C@8AG G;4G LBH @4L E847 4E8 4 TA868FF<GLUV G;<F <F ABG G;8 64F8. $GSF F<@C?8 4A7 <A8KC8AF<I8 GB @4>8 F4H8E>E4HG; 4?? LBH A887 <F 4 5BJ? 4A7 4 FG8E<?<M87 =4E BE F8I8E4? F@4?? FG8E<?<M87 =4EF. $9 LBH 4E8 :B<A: GB 5HL =4EF 9BE F4H8E>E4HG @4><A:, G;8A $ JBH?7 E86B@@8A7 CHE6;4F<A: =4EF J<G; 6?<C GBC ?<7F E4G;8E G;4G F6E8J<A: ?<7F. C?<C GBC =4EF ?4FG @H6; ?BA:8E 4A7 LBH 7B ABG E<F> G;8 F4@8 ?BA: G8E@ EHFG<A: <FFH8F 4F LBH 7B J<G; F6E8J GBCF.
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j Remove the outer leaves and core from the cabbage and set aside. j Grate the cabbage using a food processor, hand grater or finely slice it by hand (chopping or slicing is how we recommend you cut it). j Once you start to see juices in the bottom of the bowl and the cabbage seems like a more steamed or cooked consistency, you can stop massaging. j Pack your massaged cabbage into your sterile 1 litre jar. Pack the cabbage in tight, leaving a 5 cm gap at the top of the jar to allow for the juices to rise. Place one or two of the outer leaves on top of the cabbage, then place the core of the cabbage on top of the leaf. It needs to be at a higher level than the cabbage, so that when you clamp down the jar, the juices rise up above the cabbage.

Basic Sauerkraut

j Put the cut cabbage into a bowl big enough to leave space free for mixing, and sprinkle with salt, mix well j Place the jar on top of a towel in case it leaks and with your hands using a massaging motion. somewhere not too cold . It doesnt need to be as j This could take 5 10 mins depending on the warm as an airing cupboard, but cold rooms will make strength of your hands. If youd like, you can gently mix your kraut ferment very slowly. the salt into the cabbage and allow it to sit for 20 j Taste it after 4 days; it should taste mildly tangy. If mins. This will help to soften the cabbage before you so, you can eat it then, or carry on fermenting it for a start to massage it. Add 1 tbsp of salt at first, then add week or two, depending on how strong you like it to another if you find it hard to get the juices to release taste. Once you are happy with it, transfer to the fridge add any other spices or seeds at this stage. to stop the fermenting process. It will keep for many months in the fridge.

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Kraut Variations
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Simple Sauerkraut Salad

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j Mix all of the salad ingredients together in a bowl. j Put all of the dressing ingredients into a blender and blend until smooth. Add more water if required. Pour dressing into a bottle. j Drizzle dressing over the salad and mix well, combining all the ingredients with the creamy dressing. j Store dressing in the fridge for up to two weeks.

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Troubleshooting Sauerkraut & Kimchi

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If air is exposed to the surface of the vegetables, then mould will be able to grow ontop of the kraut. Using the kilner jar method, this is unlikely to happen, hence it being the best method for fermenting vegetables. If you dont release enough juice in the pounding stage, this can happen too, so make sure you do it for long enough to release lots of juice. If you use a crock-pot or two bowls, one inside the other, then you may get an air gap between the two. If you see mould, scrape it off the surface with a spoon and press the vegetables down beneath the juices again. The kraut underneath should not be affected.

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Any kind of cabbage will work, although hard compact cabbages work best and release most juice. Hard red, white or Chinese Napa cabbages (used to make traditional kimchi) work better than the looser, Savoy-type cabbages.

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Salt is essential for life you cannot live without it. However, there are enormous differences between the standard, refined table and cooking salt and natural healthpromoting salt. Table salt is actually 97.5% sodium chloride and 2.5% chemicals such as moisture absorbents, and iodine. Dried at over 1,200 degrees Fahrenheit, the excessive heat alters the natural chemical structure of the salt. The best salt to use in all of your food preparation and fermenting of lacto-fermented foods is Himalayan Crystal salt. It is totally pure and contains every mineral and trace element found in the human body. The mineral particles in pink salt are so small that they are easily metabolized for the bio-chemical functioning of human cells. Because of this, it is one of natures most effective natural balancers. If you do not have Himalayan crystal salt available, celtic sea salt is a close second.

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If the juices come above your vessel, release the lid of the jar and remove some of the kraut to allow more room for expansion.

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&B@5H6;4 <F G;8 E8FH?G B9 4 98E@8AG4G<BA CEB68FF 6B@5<A<A: 4 &B@5H6;4 (HF;EBB@, BE '-6B5L' (-L@5<BG<6 CH?GHE8 B9 B46G8E<4 4A7 284FG) G84, FH:4E 4A7 J4G8E.

Kombucha

The Kombucha fungus is not actually a mushroom or a fungus. Rather, it is a symbiotic culture of bacteria and yeast. The bacteria and yeast from the mushroom/scoby work together in balance to ferment and convert the sugar and tea liquid into the final Kombucha drink. It is the culture which looks somewhat like a pancake, which simply converts a sugary tea solution over a period of 1 2 weeks into a health-promoting beverage that contains many organic acids, active enzymes, amino acids, beneficial bacterias, probiotic microorganisms and polyphenols as well as many B-vitamins and vitamin C. It originates from China, although it is apparently widely consumed in eastern Europe and Russia where they are said to have very low rates of cancers, especially stomach and conditions related to high blood pressure. It is used for treatment in a huge range of disorders, from cancers and metabolic problems, to AIDS, arthritis, candida, MS, kidney, stomach and bowl disorders and wounds and ulcers. It is also great for the skin, taken both inside and externally. Not only does Kombucha give us all of these amazing benefits, it tastes amazing too! Given the right culturing time, the right conditions and a 'second ferment', it then becomes a delicious drink, full health benefits for people of all ages.

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Kombucha
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j Bring the 2 litres of water to a boil. j Add the sugar and allow it to dissolve. j Take the sugar water off the heat and add the 5 tea bags. Allow to brew 2 4 minutes and then remove tea bags. j When the tea is luke warm, add the starter tea or cider vinegar and gently add the scoby. It may sink or float, dont worry, either is fine.

j Cover the container with a fine cheese cloth or muslin, and leave in a warm, dark place like and airing cupboard. Leave it undisturbed for 5 days. After 5 days, taste the brew using a plastic or wooden spoon or a straw. It should be neither too sweet nor too sour when ready, but is dependent on taste. The longer you leave it the stronger it will become! The total fermentation time should be between 7 18 days, depending on the temperature. Keep tasting a little each day until the required strength is reached. j When ready, take the culture out with a cup of the tea for the next batch. You should now have two scobys, but occasionally this doesnt happen until the second or third batch. Then you will start multiplying cultures! In theory, your Kombucha is now ready to drink, although it tastes much better if you do what is called second fermentation. This develops carbonation and flavours.

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Second Fermentation
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A second fermentation is what will make your Kombucha fizzy, almost carbonated. During this stage is when you can get creative by adding different flavours by using brilliant seasonal fruits. This makes your Kombucha more palatable and more impressive! Choose what flavours you would like to add to your drink; It needs to be something sweet, as sugars help it become fizzy. j If you are using anything which will needs to be removed, such as flowers, whole fruits, etc then start the second ferment in a wide mouthed jar or bottle for 24 48 hours. j Sieve out the bits you are using and transfer the liquid to a tightly fitting clip top bottle, leaving 2 inches at the top, and allow to ferment 3 8 days, burping daily to allow the excess C02 escape. Once its reached your desired fizziness and flavour, put in the fridge and burp once a week. j If you are doing the second ferment using fruit juice, then fill your bottle with the juice and add the kombucha base, leaving 2 inches at the top j Allow to ferment for 3 8 days or until your desired fizziness and flavour is achieved, burping daily to allow excess C02 to escape. Once its reached your desired fizziness and flavour, put in the fridge and burp once a week. j You can start another batch straight away with your new scobys, or keep them immersed in tea in the fridge until required. As you get more scobys, remember to share them with friends!

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Coffee Kombucha
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j Follow the same instructions as with Kombucha tea, however, do not use a starter of Kombucha tea or vinegar, simply add the scoby, cover and place in a warm spot for 4 7 days. Coffee Kombucha may ferment faster than tea due to its high acidity levels. Although it may be nice, dont heat the coffee kombucha, as this will kill the beneficial bacteria you worked to create. j Coffee contains natural oils, so its possible that rancidity might occur. Check your Coffee Kombucha regularly and limit fermentation time to only what is necessary to achieve the desired taste.

Irish Coffee
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j To Serve: Whizz all ingredients in a blender, only just to combine. Serve immediately.

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Kombucha Vinegar
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If you have accidentally over fermented your kombucha tea or left the tea to ferment too far on a second ferment, you can easily turn this into a wonderful vinegar. Its as simple as allowing it to keep fermenting until its just like vinegar. If you are starting from an over fermented tea base, then take this opportunity to get creative and flavour it as you wish.

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Once the kombucha base is quiet vinegary, go ahead with the second fermentation as usual by adding 10% 30% of fruit juice or whole fruit to the liquid and allowing it to ferment for a further few days a week. During this second ferment, you are not looking to achieve bubbles, so your jar/bottle does not need to be air tight. Once its ready, if using whole fruit, strain through a fine sieve, return liquid to a sterile bottle and store in fridge or cool room until ready to use.

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Once the kombucha base is quiet vinegary, proceed as you would with a second ferment. During this second ferment, you are not looking to achieve bubbles, so your jar/bottle does not need to be air tight. Use any variety of herbs and spices such as rosemary, thyme, garlic, peppercorn, bay leaves, etc Taste the kombucha after 3 days and then every day until its vinegary enough for you. Leave the herbs and spices in the bottle, they will keep adding flavour and will look pretty too.

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Troubleshooting Kombucha
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I find that the smell is the best way to tell. When you open the airing cupboard, youll smell the sour scent of Kombucha and that is how you know all is doing what it should. To know when its ready to be bottled or, for the second fermentation, you just need to taste it and when its where you want it to be, its ready to go.

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Ideally, you will want to use a water source where the chlorine has been filtered out (or otherwise dispersed) but where the minerals in the water are left in tact. Here are the best ways of ensuring you use the best water:

T!0

!3%1: If using tap water, you will want to remove the chlorine. Provided

standard chlorine is used by your water provider, it can be removed by either boiling the water vigorously for a few minutes, running the water through a blender to aerate it or setting the water out overnight.

B/33,%$ 6!3%1: Is chlorine free and contains natural minerals, so is a fair choice if other sources of water are not available. !3%1 F),3%12: These water filters generally do a good job removing chlorine
but they also remove most of the minerals in the water. If using filtered water, add some a pinch of quality sea salt such as Celtic Sea Salt or Himalayan Sea Salt. Do not use table salt!

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contains natural minerals.

!3%1: This is a great source for water.

!3%1: Is generally a great option as it's normally chlorine free and

%,, !3%1: Provided the water is safe to drink, this is often the best option for making water kefir and kombucha as it doesn't generally contain chlorine but is high in minerals.

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Plain white sugar is what the scoby feeds on best, remember this is for the scoby to eat and grow on and you will not be ingesting it.

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We recommend starting out using green or black tea. Green tea tends to make a fatter scoby. It also creates more carbonation due to the greater amount of beneficial Acids, but green tea tends to sour quicker. Black tea tends to give you a smoother taste. You can try a combination of both to get the best of both worlds. Or use Oolong tea which is somewhere in between black and green tea. White tea is younger than green and black and will give a more delicate lightly flavored Kombucha. You will usually get a thinner scoby from white tea and need to ferment it for longer.

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#BJ @4AL G<@8F 64A $ E8HF8 G;8 F6B5L?

You can re-use the mushroom as many times as you like. They tend to get a little darker with each batch but will still work great. If they start looking a little too dark and old, you can easily change it out with one the new baby ones. How do I cut the scoby so I can give some away? We recommend that you use a ceramic knife and a clean cutting board to cut the scoby. If you dont have a ceramic knife, then you can also tear the scoby along the natural line where it has formed during the first ferment. In a pinch, wed say use a stainless steel knife, but we cannot say the scoby will survive it.

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The best container tends to be glass. Its also the most common and easiest to purchase. You can use stone crocks, but they are harder to get. Food grade plastic that is suitable for acidic foods can also work, but when in doubt, stick with glass. The highly acidic nature of Kombucha can leech just about anything over time. Metal and metal containers should definitely be avoided as the metals can be leeched over time.

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1. You can store the mushrooms in a closed jar in a little bit of finished tea (starter
tea) in the fridge. If you plan to store them for a very long time, we suggest adding a little sweet tea (the original tea and sugar water) so they have something more to feed on. Keep in mind though, that the fridge does temporarily slow the Kombucha down, so expect your 1st batch out of the fridge to be on the slow side, but should be up to speed for the 2nd batch.

2. You can store the extra mushrooms in a large jar at room temperature with a combination of finished tea and sweet tea. And as the liquid evaporates, you need to top it off with sweet tea (every week or two) for the mushroom(s) to eat. It will continue to make a new mushroom all the time, which you can either be kept or discarded. Discarded mushrooms are great for compost. Dogs love dried mushrooms as chew toys too!

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The main reason I have found this to occur is due to air. The lid on you kombucha during second fermentation must be 100% air sealed. If you are using a clip top jar or bottle, then check that the rubber sealer is not worn away at all, which would create an issue if it is, then get online or to your nearest kitchen supply shop and get some new seals. These are cheap, about 1 for 4 of them. If you are using a kilner jar with a screw top lid, be sure its new and not rusted at all and be sure that you close it super tight after burping the kombucha each day to release CO2. If you have trouble unscrewing the top for some reason, run the top under hot water and that should make the metal contract enough for you to easily unscrew it.

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Water Kefir

Water Kefir Grains generally contain close to 30 strains of beneficial yeast and bacteria. It carbonates much quicker, making for a fizzier and milder sweet drink which is very popular with children. The kefir grains do not contain any grain such as wheat, rye, etc. but rather are called grains due to their grain-like appearance. With proper care, they can typically be re-cultured indefinitely making a new batch of water kefir every 24 48 hours. Water kefir grains are very similar to milk kefir grains used to ferment milks and make kefir yogurts, however, the versatility of water kefir is much greater as you can make so many different flavoured drinks by using fruits and spices.

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After your first few batches you will notice that your kefir grains grow rapidly (considering you take good care of them). Here is a guide as to what to do with the extra grains: Eat them! They are very nutritious, packed with many beneficial probiotic bacteria. You can add them to your smoothies if you wish. Short-term storage you can store water kefir grains in sugary water in the refrigerator for up to a week. The cold temperature will slow down their growth. Just make sure to rinse and change their water on weekly basis. Long-term storage you can put the extra grains in a glass jar and freeze them. They can last for about 6 months or longer. Keep in mind that it may take a few batches to revive them after theyve been frozen.

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Basic Water Kefir

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1

antimicrobial properties and will damage your water kefir grains or delay their growth. j Add water kefir grains and lemon to the sugar solution and stir with a wooden or plastic spoon. j Allow your water kefir to brew in a closed jar at room temperature for 24 72 hours depending on the strength you prefer and the temperature of your home. The warmer your home is, the faster water kefir will brew. j Strain the water kefir grains using a plastic or silicon sieve. j Remove and dispose of the lemon and transfer the kefir grains into another container if you want to start a new batch of kefir. j Transfer the water kefir into a large bowl, pitcher or a vita mix (blender jug) works great. Now its time for the second fermentation.

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Second Fermentation
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This is where water kefir gets really exciting! Once you have a water kefir base (the fermented liquid ) strain the grains off and either start a new batch or store them in a sugar water solution in the fridge. Use the base liquid to create all sorts of yummy flavours. The resulting beverage should be fizzy and possible very carbonated depending on what you are using (bee pollen, goji, and hibiscus for example create very carbonated kefirs so they will be as fizzy as soda). When using whole or dried fruits, you just want the fruits to release all their flavour into the kefir and this takes about 24 hours. My suggestion is to use a wide mouthed jar for this first 24 hours and then strain the fruit out and transfer to an air tight jar or bottle. During this stage it will begin to carbonate. Be sure to get into a routine of burping the bottles each day at least once to release the build up of CO2 otherwise, the bottle could burst. Once the kefir has the fizzy and taste you want, transfer the bottle to the fridge. Once in the fridge, you will not need to burp it daily, but its wise to burp it weekly if it lasts that long.

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C1%!-8 G).'%1 S0)#% After 24 48 hours of fermentation, strain the kefir, take the
liquid and add tbsp vanilla extract and 1 cinnamon stick per litre. Allow second fermentation of 24 48 hours in an airtight clip top bottle.

P).%!00,% L)-% After 24 48 hours of fermentation with a slice of lime (instead of lemon), strain the kefir (discard the lime slice), take the liquid and add a one cup pineapple juice and the juice of 1 lime per litre. Allow second fermentation of 24 48 hours in an airtight clip top bottle. R!20"%118 M!.'/ After 24 48 hours of fermentation, strain the kefir into a wide mouthed clip top jar and add c or 50g dried mango and cup frozen raspberries per litre. Allow to marinade for 24 hours, sieve the contents and discard them. Transfer liquid to a clip top bottle and allow to ferment further 24 48 hours.

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S0!1+,).' H)")2#42 L%-/. T%!

After 24 48 hours of fermentation, strain the kefir into a wide mouthed clip top jar and add c Hibiscus flowers, 40ml lemon juice and tbsp coconut sugar. Allow to marinade for 24 hours, sieve the contents and discard them. Transfer liquid to a clip top bottle and allow to ferment further 24 48 hours.

E!1, G1%8 !.$ M!.'/ After 24 48

hours of fermentation, strain the kefir into a wide mouthed clip top jar and add 2 tbsp of the highest quality earl grey leaves as you can afford, 50g dried mango, 1 tbsp coconut sugar and 20ml lemon juice. Allow to marinade for 24 hours, sieve the contents and discard them. Transfer liquid to a clip top bottle and allow to ferment further 24 48 hours.

M!.'/ !.$ G/*) After 24 48 hours

of fermentation, strain the kefir into a wide mouthed clip top jar and add dried mango (at least c per liter, but the more you add the more intense the flavour will be and the fizzier it will become) and c of goji berries. Allow to marinade for 24 hours, sieve the contents and discard them. Transfer liquid to a clip top bottle and allow to ferment further 24 48 hours.

M4,"%118 <R//3 B%%1= After 24 48 hours of fermentation, strain the kefir into a
wide mouthed clip top jar and add 1 c / 150g dried white mulberries per 1 L of kefir base. Allow to marinade for 24 hours, sieve the contents and discard them. Transfer liquid to a clip top bottle and allow to ferment further 24 48 hours.

L)#/1)#% !.$ G).'%1 After 24 48 hours of fermentation, strain the kefir into a
wide mouthed clip top jar and add 1 thin licorice stick or of a large one, 4 star anise, 2 tbsp grated ginger and 2 tsp molasses per liter of kefir base. Allow to marinade for 24 hours, sieve the contents and discard them. Transfer liquid to a clip top bottle and allow to ferment further 24 48 hours.

S31!6"%118 L%-/. After 24 48 hours of fermentation, strain the kefir into a wide
mouthed clip top jar and add cup frozen strawberries and the juice of 1 lemon. Allow to marinade for 24 hours, sieve the contents and discard them. Transfer liquid to a clip top bottle and allow to ferment further 24 48 hours.

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Troubleshooting Water Kefir

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The colour of the water will change over the two days they are culturing and you will see little bubbles rise from the grains when you tap the jar. Tasting your kefir is also a good way of testing that it is working. After 48 hours, it should be less sweet than the original sugar water, with a slight tang.

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Most sugars will work for making water kefir. White sugar makes a very mild kefir while sugars containing molasses (Rapadura, Sucanat, etc.) make a stronger tasting kefir. If you are planning to flavour your kefir with fruit or juice, white sugar normally makes a more neutral backdrop for adding flavourings. You can use coconut sugar, but this is not something we recommend as it creates a dark kefir which does lend itself well to a wide variety of flavours during the second ferment. Also, we find that the grains grow best when in a white sugar solution. We encourage you to play with various sugars once you have enough grains to divide some out for experimentation as they may die.

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Water kefir grains thrive on the presence of minerals in the water but have a hard time with chlorine. Ideally, you will want to use a water source where the chlorine has been filtered out (or otherwise dispersed) but where the minerals in the water are left in tact. Here are some specific examples:

T!0

!3%1: If using tap water, you will want to remove the chlorine. Provided standard

chlorine is used by your water provider, it can be removed by either boiling the water vigorously for a few minutes, running the water through a blender to aerate it or setting the water out overnight.

B/33,%$ 6!3%1: Is chlorine free and contains natural minerals, so is a fair choice if other sources of water are not available. !3%1 F),3%12: These water filters generally do a good job removing chlorine but they also remove most of the minerals in the water. If using filtered water, add a pinch of quality sea salt such as Celtic Sea Salt or Himalayan Sea Salt. Do not use table salt! S01).' %,, !3%1: Is generally a great option as it's normally chlorine free and contains !3%1: Provided the water is safe to drink, this is often the best option for making
natural minerals. water kefir as it doesn't generally contain chlorine but is high in minerals.

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Milk kefir is made from very similar grains as water kefir, except they have been grown in milk products and like to grow in liquids containing a fat source. They usually work best in the type of milk they have been grown in, so if your milk kefir grains have come from cows milk, then this is the milk they will continues to grow best in. Most milk kefirs have come from cows milk, and traditionally this is the milk that has been used to produce milk kefir drinks. It dates back to the early 1900s in Russia, where it was drunk for its alleged magical properties. It is still a very popular drink in Russia where it is commercially produced, as well as many other countries. Milk kefir contains many of the same beneficial bacterias, yeasts and valuable enzymes as water kefir does, though it also contains easily digestible proteins and folic acid. The downside of milk kefir, is that is not as versatile as water kefir. It is usually just used to ferment straight milks, without added flavours as is done with water kefir. Although people who are intolerant to dairy products often find that they can tolerate kefir as most of the lactose is digested by the bacteria in the the grains, you may want to try fermenting dairy-free milks if you follow a vegan diet or make a lot of nut milks at home. However, milk kefir grains have generally been grown in dairy so that is something to be aware of if you do wish to avoid animal products. It is possible to make nut-milk kefir, though it takes a bit more patience and persistence than with dairy or making water kefir. The milk kefir grains often do not take well to being fermented in milks other than their native milk, and may need a bit of encouragement. One way of doing it is to alternate fermenting them in dairy milk and nut milk. If you are ok with dairy milks (raw is best) then you can try mixing 50% dairy milk with 50% nut milk. Adding a tbsp sugar to your nut milks also helps. In short, it is a matter of trying out your grains to see how they react, and if they stop working then resorting back to dairy fermenting for a while, or adding some sweeteners. You cannot use water kefir grains to ferment nut milks however; you need to obtain separate milk kefir grains for this.

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The main issue with leaving kefir grains longer than 48 hours is that at some point they will run out of sugar to eat and begin to starve. This can damage and even kill the kefir grains. If it's been longer than 72 hours, but less than 6 days, immediately feed the kefir grains by putting them in fresh sugar water. Change the sugar water out every 24 hours for the next 2+ cycles until the kefir grains start behaving normally again. If it's been longer than 6 days, the odds of saving the kefir grains go down significantly. You may need to start with a new batch of grains after this.

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This is really down to you and how you plan to use your kefir. We do not use these items because they create a darker kefir and one that does not lend itself to subtle flavours during the second fermentation. When using white sugar, you end up with a versatile base to work from. That said, using molasses will add vitamins and nutrients to your kefir.

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Accompaniments
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Sprouted Rye Flat Bread

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250: BE 2 6 J;B?8 EL8 :E4<A, FB4>87 8 ;BHEF Q BI8EA<:;G, E<AF87 4A7 FCEBHG87 HAG<? F@4?? G4<?F 9BE@ O G5FC 64E4J4L F887F 100: BE 1 ?4E:8 J;<G8 BA<BA, EBH:;?L 6;BCC87 100: BE P 6 G4;<A< 100: BE O 6 J4G8E 1 G5FC BA<BA CBJ78E (BCG<BA4? 9BE 47787 9?4IBHE) 3 G5FC AHGE<G<BA4? L84FG (BCG<BA4? 9BE 47787 9?4IBHE) 50@? BE N6 8KGE4 I<E:<A B?<I8 B<? 1 GFC 9<A8 F4?G 25@? BE 2 G5FC @4C?8, 4:4I8 BE L46BA FLEHC 20: BE 1 G5FC CFL??<H@ CBJ78E (G;<F <A:E87<8AG <F BCG<BA4?, 5HG 6E84G8F 4 FB9G8E 5E847. $GSF 4I4<?45?8 <A CBJ78E 9BE@ 9EB@ .E88 #4EI8FG BG;8EJ<F8, :8G G;8 ;HF> 4A7 CBJ78E <A 4 FC<68 @<??) N/3% : 6(%. #/.24-).' 028,,)4- "% 241% 3/ $1).+ 0,%.38 /& 6!3%1
j The best way of making this bread is by running the rye grain, onion and caraway seeds through a homogenizing juicer with the blank plate fitted. Then transfer to a food processor and add all remaining ingredients and process until smooth. Spread the mix onto teflex sheets to about thickness and dehydrate at 118c for 8 hours or until dry enough to flip onto a mesh sheet. Dehydrate a further 6 hours or until dry throughout but still pliable. Store in an airtight container in the fridge. This bread will keep one week, if you want it to keep longer dehydrate it until crisp.

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On high speed, process all the ingredients, using the tamper stick to keep the mixture moving and blend until its completely smooth. This batter will be rather sticky. Spread the mix onto teflex sheets to about thickness. You will need to use a cranked spatula dipped in water to spread this evenly due to the stickiness of the batter. Use the cranker spatula to score the bread into the size of your choice. Dehydrate at 118c for 8 hours or until dry enough to flip onto a mesh sheet. Dehydrate a further 6 hours or until dry throughout but still pliable. Store in an airtight container in the fridge. This bread will keep one week, if you want it to keep longer dehydrate it until crisp.

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Sprouted Rye Bread Loaf

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j The best way of making this bread is by running the first 3 ingredients through a homogenizing juicer with the blank plate fitted. Then transfer to a food processor and add following 6 ingredients. This dough will be very thick, not like cracker dough. In a separate bowl mix last 3 ingredients and then add dough from food processor. Mix by hand, making sure you incorporate the flours very well. Allow the dough to set for 5 minutes in order to thicken. With dampened hands, form the dough into balls, loaves, or whatever shape you desire. Place directly onto the mesh dehydrator tray and dehydrate on 115 for 12 hours. Slice the bread a little at a time and dehydrate the slices a further 1 2 hours just to take the moistness out of the slice. However, you may wish to omit that step as the bread is also nice moist. This bread keeps best as a whole loaf, so slice as you need it and leave whole keeps about 3 5 days.

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On high speed and using the tamper stick, process the first 10 ingredients, until they are as smooth as you can get them. In a separate bowl mix last 3 ingredients and then add dough from blender. Mix by hand, making sure you incorporate the flours very well. Allow the dough to set for 5 minutes in order to thicken. With dampened hands, form the dough into balls, loaves, or whatever shape you desire. Place directly onto the mesh dehydrator tray and dehydrate on 115 for 12 hours. Slice the bread a little at a time and dehydrate the slices a further 1 2 hours just to take the moistness out of the slice. However, you may wish to omit that step as the bread is also nice moist. This bread keeps best as a whole loaf, so slice as you need it and leave whole keeps about 3 5 days.

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A C?4<A, I8EF4G<?8 6E46>8E GB 466B@C4AL 4AL 6;88F8, AB @4G8E ;BJ FGEBA: <G <F.

Buckwheat Thins

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j Combine all ingredients except soaked and powdered flax in a food processor and blend until smooth, scraping down the sides of the bowl as needed. You may need to do this in two batches. j Add the flax products and process to combine. j Allow mixture to sit for 5 minutes to thicken and 8 thickness. then spread onto teflex sheets to about 1 Use a cranked spatula dipped in water to spread the batter evenly and very thin. j Use the spatula to score the crackers into your desired shape. j Dehydrate at 118c for 8 hours or until dry enough to flip onto a mesh sheet. Dehydrate a further 12 hours or until dry. j Store in an airtight container for months.

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Corn Chips
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j In a food processor, process all ingredients, except flax, until smooth. j Blend in the flax, transfer to a bowl and allow to set for 5 minutes. j Once thickened, spread the mix onto teflex lined 8 thick, clean the edges and dehydrator trays about 1 score the chips into the shape you desire. j Dehydrate at 118c for 6 8 hours, flip onto the mesh sheet and dehydrate further 12 hours or until crisp. To prevent the edges of the chips curling, place a mesh sheet on top of the chips when you flip them.

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Useful websites
Amazon.co.uk
For: higher nature probiotics powder, maxwell williams 7L glass storage jars perfect for a large batch of kombucha and lots of clip top kilner jars For: onion powder, nutritional yeast, chili powder (for kimchi), himalayan crystal salt, freeze dried fruits All about fermentation and lots of fantastic recipes Lots of information on kombucha and kefir This is the site for the book of the same name by Sandor Ellix Katz full of useful information A brilliant book by Sally Fallon full of information on traditional methods of fermentation amongst other great nutritional information and recipes For medicine flower flavour extracts A beer brewing site where you can find an array of helpful items such as fine muslin bags for straining your kefir, kombucha and nut cheeses, bottles and jars for your drinks and chutneys, etc

Healthysupplies.co.uk

Gnowfglins.com Yemoos.com Wildfermentation.com

Nourishing Traditions

Vivapure.co.uk Balliihoo.co.uk

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Oooosha
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