Adding Cultured and Fermented Vegetables to Your Diet | Beyond Good Health | ‬(07) 3366 8955

Uploaded by BeyondGoodHealth on 25.04.2011

bjbjLULU When you put the cabbage in and you put a couple tablespoons of the lake salt,
or the sea salt, Celtic sea salt, which is very rich in minerals, you just want to mix
it and just toss it like this. Toss it around, and then go in and squeeze it, because when
you squeeze it, all the water comes out and the water is the brine. Essentially, it's
all nutrient rich substances coming out of the vegetables. It's going to help culture
it over the next couple of weeks. I've actually put inside here some ginger, some carrots,
cabbage, capsicum. If you want to be more creative and you want spicy, you can put in
pepper, chile, or even turmeric, which is going to be very anti-inflammatory as well.
So you can be very creative. Once you've made your base, you can go hell for leather and
just put whatever vegetables you want. Once I've actually popped it into the jar, which
I have done here. I've just put it in big jars. Ideally, you want to have a jar that
has a wide top. I had a big one. So I pop it in here. Then what I've got here is I keep
some of the extra cabbage leaves, and then I just roll them up. You can roll them up
and then pop them into the top at the end. You've got a weight to push the cabbage down
below the level of the brine. You really want to have it below. The brine's going to continue
to rise, and then you've got a weight that pushes it. That's what I do to ensure that
the brine stays above the level of the cabbage. Afterwards, you want to put the lid on reasonably
lightly. What happens with fermentation is it releases gas, and this will just blow the
top off. So just put it on lightly, and then what I normally do is put in a little tray
underneath, too, so if it does spill over, you haven't got it basically wrecking your
cupboard. Put a little tray in on its own. Put it in a dark cupboard and leave it for
about one to two weeks. Open it up and just taste it to see how sour you want to have
your cultured vegetables. So basically, once you've decided that's about as sour as you
want to go, put in the fridge and the process of fermentation will then stop. Then you can
just consume it out of the fridge and slowly over ach every meal and really enjoy your
cultured vegetables. So really that's about how easy it is. I just want to show that it's
very, very easy. Just remember, whatever vegetable you want to do, put salt and then just really
massage it into the vegetables and allow the brine to develop. I found that the organic
and fresh cabbage makes brine more easily. If you're buying non-organic cabbage, you
might find that you don't get that water coming out so well. It does pay to go organic where
you can. But if you don't get access to that, then basically you might have to make some
brine yourself with some apple cider vinegar and some water and add to that additionally.
Even if it's not organic, but it's fresh, it's very easy to get that brine coming out.
So that's how easy it is to make, and I look forward to seeing you make your own next time.
Enjoy. h\($ h\($ h\($ hiC~ gdiC~ When you put the cabbage in and you put a couple tablespoons
of the light salt, or the sea salt rjd1 rjd1 Microsoft Office Word When you put the
cabbage in and you put a couple tablespoons of the light salt, or the sea salt Title Microsoft
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