This summer we hosted a great workshop with Kaitlin Chamberlin on how to ferment oatmeal, veggies and greens. Fermentation is a great way to preserve food that would otherwise become waste– especially if you’re on the go! It also adds nutrients and has many health benefits by introducing bacteria that is helpful in digestion.
Here’s a quick rundown of what we learnt:
-DON’T FORGET TO BURP YOUR JAR OR IT WILL EXPLODE!
-only use organic vegetables and grains
-don’t ferment beets, beans or potatoes
-don’t eat if it looks really funky and weird and smells bad
-make sure your ferment is always submerged in water so as to prevent moulding
-cover the top of your vegetable ferment with a weight or cabbage leaf or anything that will ensure it stays submerged
Step 1: Put 1 cup of grain in a mason jar
Step 2: Cover with salt water (as salty as sea water tastes – roughly 1 tbsp/cup)
Step 3: Leave out at room temperature (approx. 25 degrees)
Step 4: Close mason jar and burp the jar by opening it to release gas without taking off the lid daily
Step 5: Eat and enjoy after 24 hours (and before a week)
Step 1: Rub with coarse sea salt until juices from greens are released
Step 2: Pack into a mason jar with enough juice that the greens will be submerged (may take a lot of kneading)
Step 3: Leave at room temperature and burp (open jar to release gas without taking off the lid) daily
Step 4: Eat and enjoy after 5 days (taste daily to see how you enjoy the flavour)
Note: any greens will work – and they don’t have to be clean!
Step 1: Put any vegetables you want in a mason jar (other than beets, potatoes and beans). Garlic adds flavour and is really good for you! Also use spices such as peppercorns, coriander, cumin seed, juniper berries, mustard seed, dill, thyme, and any other fresh spice you might like.
Step 2: Cover ferment with salty water
Step 3: Ensure all vegetables are fully submerged – weigh down with rock if necessary, or cover with cabbage leaf
Step 4: Leave at room temperature and burp daily
Step 5: After 3 weeks, or when bubbling has stopped, taste ferment and if you like it put in fridge to stop fermentation process. Ferment will last indefinitely.