My bacteria laden kitchen....

At the natural living group my friend and I facilitate, last night's topic was preserving foods.  We touched a bit on high-heat canning, freezing, dehydrating, as well as the nutrient boosting lacto-fermentation canning.  This is a new topic for many, and we had a wonderful time learning and discussing together. 

Lacto-fermentating your food, is a way to preserve it naturally, without the nasty chemicals or even having to use high-heat methods.  The enzymes and nutrients are ABUNDANT in lacto-fermented foods, and are very nourishing.  These nutrients and enzymes are damaged by freezing, and the enzymes are virtually destroyed with high-heat canning methods.  Lacto-fermentation increases the enzymes and vitamins, as well as supplying us with lots of the good bacteria, our digestive systems need so badly.

While fermenting the carbohydrates in vegetables break down and form lactic acid---hence the name, lacto-fermentation.  Lactic acid is a good thing. Why, you ask?  Well, it makes the food more digestible, preserves the food, helps to stimulate digestive organs, as well as adding beneficial bacteria to the colon. 

The lacto-fermented foods that are the most appealling to me and my family are:  Salsa, Saurkraut and Pickles...yum!

Here is the WONDERFUL tasting recipe for this great tasting salsa.  I made these yesterday, so I can't eat them until tomorrow...it will be a hard wait!

Basic Salsa  

5 med. tomatoes (cut into quarters)

1/2 c    onion

3          garlic cloves

1/2 c    green pepper

1 T.      sea salt

1/4 tsp black pepper

1 tsp    cilantro

4 T.   whey (made from hanging plain yogurt or kefir, not dried or powdered whey)  

Optional: 1/4-1/2 c. pineaple, mango, peaches, or apple

2 T. additional whey  

 

Combine all ingredients in food processor and pulse to your desired consistency or chop all by hand and combine.  Put into clean (hot water and soap are fine) quart jar (or two pints) with lid and ring. Tighten down and leave on counter (around 72 degrees: warmer = faster fermentation, cooler = longer fermentaion) for 2 days. Transfer to fridge or cellar that is consistently about 40 degrees. Will keep for several months. Feel free to adjust seasonings, garlic, onion, pepper, or add hot peppers, etc. - just don't reduce the salt or whey. If you wish to eliminate the whey you must increase salt up to double (you'll have to experiment a bit until you find what you like - a little too salty for me though.)

Enjoy all,

Joy

{This post is part of Pennywise Platter Thursday's on thenourishinggourmet.com....come join us}

Comments

[Ceitllyn]

This looks really good. I just started making kefir and draining off the whey, so I am getting a folder of good fermented foods. Glad I found your site.

[Joy Y.]

Aren't fermented foods awesome? Sooooo incredibly good for us! You know, my friend commented to me today that you could put whey in anything that it wouldn't be noticeable in...kind of like how we hide veggies in everything...and it would add the health benefits even if it isn't a fermented food. I thought that was an excellent idea, and will be implementing that in our home.

[Ceitllyn]

Hi,
I re-read your recipe and noticed that you use 4T whey with an additional 2T. Do you use all 6T's in the salsa, or what would the additional be for? Thanks so much. I would like to make some for my honey to have!

[Joy]

Hi Ceitlyn...please let me apologize for the delayed response to you! I have been camping for a week and had no internet service! As far as your question.....the extra 2 Tbsp. is totally optional, just like the extra 1/4-1/2 cup of fruit. It wouldn't hurt a thing to have the 6 T. in it, even without the fruit. So, add the extra 2 Tbsp. for sure with the fruit, or leave it all out, or just add the 2 Tbsp. more whey, and not the fruit. It's up to you! Maybe you have already enjoyed a quart....I hope it's delicious!