28 May 2015
Fermentation Basics: Lacto-Fermented Apple Chutney
Lindsay Wilson brought so many yummy fermentation recipes to her class at the Fall Conference 2014. We're going to post them here in a series, so come back and look for more! For our last installment, here's a sweet tangy favorite.
Lacto-Fermented Apple Chutney
Makes 1 quart
3 cups fresh cut apples
1/2 cup water
grated rind of 2 lemons
juice of 2 lemons
1/8 cup of rapadura, sucanat
2 tsp sea salt
1/4 cup whey (separated from curds in raw, whole milk ideally)
1/4 cup sunflower seeds or chopped pistachios
1/2 cup dark raisins
1/2 tsp cinnamon
1/2 tsp ground cumin
1 tsp coriander seed
1 tsp fennel seed
Mix all the ingredients except apples. Add the cut apples and mix well.
Pour into glass quart jar. Cover with a little filtered water if they apples are not covered fully. Make sure there is at least 1 inch of space between top of apples and the lid.
Let sit in a room temperature, shaded spot for about 3 days. Check — if nice and fizzy on the 3rd day, press the apples underneath the liquid again and place on the top shelf of your fridge.
Will store for around 2 months or so...
Why make & eat ferments?
- Releases more nutrients from the food (higher Vit C and B from cabbage when made into sauerkraut; higher B vitamins from sprouting as well).
- Extends shelf-life of food (yogurt, kefir, veggies, fruits, etc).
- Increases ease of absorption of nutrients in food by predigesting sugars, carbohydrates
- Increases enzyme activity.
- Foods that are fermented typically stimulate the digestive tract and help us break down animal proteins and other proteins.
- Sometimes creates new acids that bind with toxins and remove them from our bodies (kombucha and glucuronic acid).
- Some ferments have been shown to denature pesticides during the fermentation process.
- It’s our ancestral way of preparing things and they knew what they were doing (smile).
Gut and Psychology Syndrome by Dr. Natasha Campbell-McBride
With Love from Grandmother’s Kitchen by Monica Corrado
Nourishing Traditions by Sally Fallon
Wild Medicine Solution by Guido Mase
Herbal Recipes for Vibrant Health by Rosemary Gladstar
Wild Fermentation by Sandor Katz
Ayurvedic Cooking for Westerners by Amadea Morningstar