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SAUERKRAUT

Makes 1 quart
1 medium cabbage, cored and shredded
1 tablespoon caraway seeds
1 tablespoon sea salt
4 tablespoons whey (if not available use an additional 1
tablespoon salt)
In a bowl, mix cabbage with caraway seed' salt and
whey. Pound with a wooden pounder or a meat hammer
for about 10 minutes to release juices. Place in a. quartsized, wide-mouth mason jar and press down firmly with
a pounder or meat hammer until juices come to the top of
the cabbage. The top of the cabbage should be at least 1
inch below the top of the jar. Cover tightly and keep at
room temperature for about 3 days before transferring to
cold storage. The sauerkraut may be eaten immediately,
but it improves with age.
******
Of all the organic acids, lactic acid is the one that best
inhibits the proliferation of bacteria that cause
putrefaction, but it does not bring about in the body the
over-acidifying action of certain other acids .... While
other products of the fermentation process, like alcohol
and acetic acid, must be decomposed and eliminated,
lactic acid can in large part be used by the body. Annelies
Schoneck Des Crudites Toute L 'Annee
******
Organic acids present in fermented milk and vegetable
products play an important role in the health of old
people as they aid a digestive system that is growing
more and more feeble. Annelies Schoneck Des Crudites
Toute L 'Annee
******
One striking observation [of ethnic cuisines] is that
rarely are meals eaten without at least one fermented food,
often a drink. In France, if one took away bread, cheese,
ham, sausage, wine and beer, all produced through
fermentation, our meals would be much impoverished. In
colder countries sauerkraut, cucumbers, comichons
(always fermented in the old days), other vegetables and
many types of fish preserved by fermentation are always
served. In Japan, it's not a meal without miso, soy sauce
and pickles, all fermented products. In India, they drink
soured milk every day, practically at every meal. In
Indonesia they eat tempeh, in Korea kimchi (a kind of
sauerkraut) and in Africa porridge of fermented miIlet or
cereal beers. In Moslem countries these fermented drinks
are forbidden but they eat bread, dishes made with
fermented pulses and milk products. Without being
indispensable, a small amount of some raw fermented
food (preferably lacto-fermented) helps the digestion.
This is especially true when the meal is a bit heavy. It isn't
by chance, nor merely for the pleasure of taste, that we eat
comichons with charcuterie. Claude Aubert Dis-Mot
Comment Tu Cuisines

KOREAN SAUERKRAUT
(Kimchi)
Makes 2 quarts
1 head Napa cabbage, cored and shredded
1 bunch green onions, chopped
1 cup carrots, grated
1/2 cup daikon radish, grated (optional)
1 tablespoon freshly grated ginger
3 cloves garlic, peeled and minced
112 teaspoon dried chile flakes
1 tablespoon sea salt
4 tablespoons whey (if not available, use an additional 1
tablespoon salt)
Place ingredients in a bowl and pound with a wooden
pounder or a meat hammer to release juices. Place in a
quart-sized, wide-mouth mason jar and press down firmly
with a pounder or meat hammer until juices come to the
top of the cabbage. The top of the vegetables should be at
least 1 inch below the top of the jar. Cover tightly and
keep at room temperature for about 3 days before
transferring to cold storage.
******

JAPANESE SAUERKRAUT
(Tsukemono)
Makes I quart
1 head Napa cabbage, cored and shredded
1 bunch green onions, chopped
2 tablespoons naturally fermented soy sauce
2 tablespoons fresh lemon juice
1 teaspoon sea salt
2 tablespoons whey (if not available, use an additional 1
teaspoon salt)
Follow directions for Kimchi (above)
******
After two or three days of lactofermentation,
vegetables begin to soften and certain substances in them
begin to decompose. If the vegetables contain nitratesoften the case after a summer with little sun-they are
broken down .... If all goes well, the lactic-acid producing
bacteria take over and the process of acidification begins.
New substances are formed, notably ... choline and,
above all, lactic acid. This acidification ensures the
conservation of the vegetables . . . but the fermentation of
the aromas doesn't come about until a later stage, during
storage. Lactofermentation is not only a means of
conserving foods but also a procedure for ennobling
them, as proved by their taste and aroma. Annelies
Schoneck Des Crudites Toute L 'Annee
From Nourishing Traditions, pages 92 & 94

Some sauerkraut variations

WHEY AND CREAM CHEESE

Magenta Blend: Organic Red Cabbage, Beets, Carrots,


Daikon, Onion, Ginger, and Garlic

Makes 5 cups whey and 2 cups cream cheese


2 quarts piima milk, whole-milk buttermilk, yoghurt or raw
milk

Orange Blend: Organic Carrots, Raisins, and Ginger


Green Blend: Organic Green Cabbage, Green Onion, Green
Apple, Celery, Basil, and Garlic
Yellow Blend: Organic Green Cabbage, Sweet Potato,
Celery, Sweet Red Pepper, Leeks, Carrots, Cilantro, Lemon
and Lime
MEDICINAL PROPERIES
Basil: Antispasmodic, antiseptic, fight insomnia, migraines,
and digestive problems
Beets: Benefits the liver, strengthens the heart, improves
circulation
Cabbage: Improves the digestion; beautifies the skin; treats
constipation
Carrot: Benefits the lungs, strengthens the spleen-pancreas,
improves liver functions, helps regulate all hormones,
increases milk supply of nursing mothers
Celery: Benefits the stomach, improves digestion, purifies the
blood, lowers high blood pressure by reducing hormone
associated with stress
Cilantro: Lessens joint pain, colds, diarrhea
Daikon: Stimulates the appetite, antiseptic Ginger: Aides in
digestion
Garlic: Promotes growth of healthy intestinal flora, eliminates
toxins from the body, antifungal and antimicrobial effects

Nourishing Traditions calls for the use of whey in


many recipes throughout the book-as a starter culture for
lactofermented vegetables and fruits, for soaking grains
and as a starter for many beverages. The cream cheese,
which is a by-product, is far superior to the commercial
variety, which is produced by putting milk under high
pressure and not by the beneficial action of lactic-acidproducing bacteria.
If you are using piima milk or whole-milk buttermilk,
let stand at room temperature 1-2 days until the milk
visibly separates into white curds and yellowish whey. If
you are using yoghurt, no advance preparation is
required. You may use homemade yoghurt or good
quality commercial plain yoghurt. If you are using raw
milk, place the milk in a clean glass container and allow
it to stand at room temperaturel-4 days until it separates.
Line a large strainer set over a bowl with a clean dish
towel. Pour in the yoghurt or separated milk, cover and
let stand at room temperature for several hours (longer
for yoghurt). The whey will run into the bowl and the
milk solids will stay in the strainer. Tie up the towel with
the milk solids inside, being careful not to squeeze. Tie
this little sack to a wooden spoon placed across the top of
a container so that more whey can drip out. When the bag
stops dripping, the cheese is ready. Store whey in a
mason jar and cream cheese in a covered glass container.
Refrigerated, the cream cheese keeps for about 1 month
and the whey for about 6 months.

Onions: Antifungal and antimicrobial


Sweet Red Pepper: High in vitamins A and C
Sweet Potato: Removes toxins from the body
Green Apples: Benefits digestion and liver
Raisins: Source of vitamin C and food for microflora

******
Whey is such a good helper in your kitchen. It has a
lot of minerals. One tablespoon of whey in a little water
will help digestion. It is a remedy that will keep your
muscles young. It will keep your joints movable and
ligaments elastic. When age wants to bend your back,
take whey .... With stomach ailments, take one
tablespoon whey three times daily, this will feed the
stomach glands and they will work well again. Hanna
Kroeger Ageless Remedies from Mother's Kitchen
From Nourishing Traditions, page 87

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