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Katz
beers, wines, & meads
wild fermentation
foods—at the forefront of the “food as nutrition” movement—provide incredible health benefits and are krauts
delicious and easy to make. & kimchis
Since the beginnings of human culture, we’ve been nourished by fermented food—bread, coffee,
miso & tempeh
chocolate, beer, wine, cheese, miso, yogurt, sauerkraut are a few of the most familiar—relying on the magic
of fermentation to preserve and enhance the flavor and health benefits of what we eat and drink. Fermented
wild
food is literally alive with the complex bacterial activity so necessary to life itself, not deadened or destroyed
by industrial food processing.
Wild Fermentation is the only comprehensive recipe book of fermented and live-culture cuisine ever
published. Much more than a cookbook, it is a “cultural manifesto” that explores the history and politics of
human nutrition. This revolutionary and unique book will appeal to anyone interested in world food
sourdough
traditions and the vital connection between real food and good health. yogurt
breads
& cheese
ferment
fermentation developed out of overlapping interests in cooking, nutrition, and gardening.
A long-term HIV/AIDS survivor, Katz considers fermented foods to be an important part
of his healing. A native of New York City, the author is a resident steward of Short
Mountain Sanctuary, a queer intentional community in the wooded hills of Tennessee.
“In the spirit of the great reformers and artists, Sandor Katz has labored mightily to deliver this magnum
ation
opus to a population hungry for a reconnection to real food, and to the process of life itself.”
—from the Foreword by Sally Fallon, author of Nourishing Traditions
of Live-Culture Foods
“This immensely valuable book belongs in the kitchen of anyone interested in health, nutrition,
and wild cultures. It is a feast of fact, fun, and creativity by a modern-wise wo-MAN.”
—Susun Weed, herbalist and author of Healing Wise and other books
“This is a very well written book, a pleasure to read, with excellent information and easy recipes for
cultured and fermented foods. If you read it carefully, you will even find a recipe for gentle social activism
that will help you feel you can indeed do something to improve the state of the world.”
—Annemarie Colbin, author of Food and Healing The Flavor, Nutrition,
“In our mad rush to adopt newer, more technological food production, we have abandoned the
fermenting, healthful wisdom of our forebears. Sandor Katz's book reclaims one of the most important, and Craft of
and ecologically sustainable, processes of preserving and enhancing foods that humankind has discovered.
Wild Fermentation is a significant, hands-on journey through the miracle of fermented foods.”
— Stephen Harrod Buhner, author of Sacred and Herbal Healing Beers: The Secrets Live-Culture Foods
of Ancient Fermentation and The Lost Language of Plants
CHELSEA GREEN
F o r e w o r d b y S a l l y F a l l o n , a u t h o r o f N o u r i s h i n g Tr a d i t i o n s
Cover design by Suzanne Church
Author photo by Jai Sheronda
Sandor Ellix Katz
WildFerm Final Pages 7/14/10 9:11 AM Page 48
48
plant, stimulating lymphatic and other are probably your best bet. They are one of
glandular flows, cleansing the blood, and the easiest things you can grow. Once you
tonifying the organs of elimination: skin, plant them, they keep coming back year
kidneys, and liver. Burdock is deeply nour- after year.
ishing, rich in trace minerals, and associ-
ated with stamina, longevity, and sexual vi- TIMEFRAME: 1 week
tality. “Burdock nourishes the most
extreme, buried, and far-reaching aspects of INGREDIENTS (for 1 quart/1 liter):
ourselves,” writes herbalist Susun S. Weed. Sea salt
“Burdock breaks the ground for deep trans- 1 to 2 daikon radishes
formation.”⁴ 1 small burdock root
Burdock has a flavor I think of as earthy. 1 to 2 turnips
To me, no plant better embodies the Earth A few Jerusalem artichokes
it grew in. Burdock is found in Japanese 2 carrots
cuisine, where it is known as gobo. Many A few small red radishes
health food stores sell fresh burdock roots. 1 small fresh horseradish root (or a tablespoon of
Burdock is a common weed. The first wild prepared horseradish, without preservatives)
burdock I harvested was from New York’s 3 tablespoons/45 milliliters (or more!) fresh grated
Central Park. The idea of eating urban gingerroot
weeds horrifies many people. It does give 3 to 4 cloves of garlic (or more!)
me pause to eat plants subjected to the 1 to 2 onions and/or leeks and/or a few scallions
kind of pollution that all urban dwellers and/or shallots (or more!)
live amidst. But I also find myself in awe of 3 to 4 hot red chilies (or more!), depending on
the tenacity of weeds that find their way how hot-peppery you like food, or any form of
into the urban landscape and survive. A hot pepper, fresh, dried, or in a sauce (without
weed that can push itself up through cracks chemical preservatives!)
in the concrete possesses qualities that I
want to share. If you do harvest your own PROCESS:
burdock, make sure you dig first-year 1. Mix a brine of about 4 cups (1 liter)
roots. The plant is biennial, and the second of water and 3 tablespoons (45 milliliters)
year, when it grows tall and develops the of salt.
notorious burrs that cling to dogs and peo- 2. Slice daikons, burdock, turnip,
ple, for which the plant is named, the roots Jerusalem artichokes, and carrots, and let
become woody and unappetizing. them soak in the brine. If the roots are
Jerusalem artichokes (Helianthus tubero- fresh and organic, leave the nutritious
sus) are nothing like artichokes. They are skins on. Slice the roots thin so the flavors
knobby tubers in the sunflower family, na- will penetrate. I like to slice roots on a di-
tive to the eastern United States, with a agonal; you could also cut them into
fresh, crunchy taste reminiscent of water matchsticks. Leave the small red radishes
FERMENTS
chestnuts. Jerusalem artichokes are not whole, even with their greens attached,
widely available in stores; farmers’ markets and soak them, too. Use a plate or other
VEGETABLE
49
WildFerm Final Pages 7/14/10 9:11 AM Page 50
50
weight to keep the vegetables submerged 1 to 2 hot red chilies, or any form of hot red
until soft, a few hours or overnight. pepper, fresh or dried
3. Continue with the basic kimchi 1 leek or onion, finely chopped
process from the previous recipe (Baechu 3 to 4 cloves garlic (or more), finely chopped
Kimchi), at step 3, page 47, adding grated 3 tablespoons/45 milliliters (or more) grated
horseradish to the spice mixture. ginger