Kefir Cultured Veges (FP)

May 2, 2016 lenabosafarm Fuel PullRecipesTrim Healthy Mama


Kefir Cultured Veges

Into 3 litre glass jar:

Cut or shred ¼ cabbage

Grate 1 carrot or roughly cut 1 beetroot (grating or chopping the beetroot too fine can cause too fast fermentation)

Peel and chop 2 – 3 garlic cloves

Add 2 teaspoons celtic salt

Add ¼ cup milk kefir whey (to make whey drain your pre-made milk kefir through a muslin cloth, let it drip through – you will be left with kefir curds on top and whey in the bowl underneath.  You can use the curds as soft cheese or sour cream).

Top up jar with water until veges are covered.  Stir well – it doesn’t matter if you crush the veges while stirring.  Your veges and water should take up about half of the jar – you need at least 5cm at the top, as the fermentation will cause the veges to expand.

Place a cabbage leaf on top and press down with a mug of water or something just to weigh it down enough that the veges are all under the liquid under the cabbage leaf (or you can use a plate if you have one that fits inside your jar).  Cover jar with a cloth or loose-fitting lid.

The idea is not to let the veges get exposed to the air, or you can get mold.  If the cabbage leaf gets a bit of mold it doesn’t matter – you just throw it away before storing the rest.

Leave on bench top for 7 – 10 days, until veges are soft and tangy – sometimes you can see bubbles rising, and the veges change colour, looking slightly “cooked”.

To stop the fermentation, take out the mug and the cabbage leaf, and store the jar in the fridge.  You can keep topping up with more veges as you take some out to use.  Make sure you always add less veges than what is in the jar, and if you add a substantial amount you will need to ferment on the bench for a few days again.  If topping up every day with small amounts just leave it in the fridge. Never let the liquid get lower than the veges – top up with salted water when you add the new veges.  You can also add other veges – broccoli or cauli florets, peppers, even herbs, etc, but keep the mix predominantly cabbage.  This mix can keep going indefinitely, but be careful not to introduce other bacteria, e.g. a spoon contaminated with other food.  Mold can begin to grow on top, and if this happens it is best to throw the batch out and start again.

Both the veges and liquid are a fantastic source of probiotics.  Eat a spoonful with your meal, or just straight from the fridge on your way past!  Be sure to always use a clean spoon, and make sure the remaining veges are under the liquid after you have spooned some out.

Start small – a teaspoon per day – and increase to as much as you like over time.  It is an acquired taste, and you may find that initially you are put off by the sour taste, but come to enjoy your daily “dose” once you get used to it.  Starting small also reduces the chances of your body reacting to the toxic die-off of the pathogenic bacteria in your gut that the probiotics are fighting for you.

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