This video shows 3 different fermentation recipes from when I spent time in the studio of The Doctor’s Kitchen. Included below is one of our favorite gut friendly ferments. This tasty chutney doubles as a tasty digestive tonic, with herbs to help balance your digestive system. Enjoy a little of this ferment before or with your meal to help your system perform better. It also has anti-inflammatory and liver-supportive properties.
The ingredients all play a role. Fennel is known for digestive health and reducing gas, and ginger is a warming herb that can settle an upset stomach. The combination of turmeric root and black pepper is an anti-inflammatory powerhouse. The piperine in black pepper also aids in increasing hydrochloric acid secretion. Dandelion root and leaf are amazing for the liver and kidneys, and the root is also rich in inulin, a soluble fiber that works as a prebiotic. The apple slices give this ferment a nice sweet balance and are also rich in inulin.
Be Good to Your Gut Fennel Chutney
yield: 1 pint (473 ml)
2 fennel bulbs, sliced finely crosswise
1 tablespoon (2 g) chopped dried dandelion root (see note) or 3 tablespoons (18 g) finely minced fresh dandelion root
1 tablespoon (11 g) finely grated fresh ginger
1 tablespoon (11 g) finely grated fresh turmeric or 1 teaspoon (2 g) ground turmeric
½ teaspoon (1.4 g) freshly ground black pepper
½ teaspoon (1.4 g) freshly ground fennel seeds
1 teaspoon (6 g) unrefined salt
¼ cup (40 g) dried apple slices, cut into smaller chunks
Grape leaf or parchment paper, to top the ferment
Note: If the dried dandelion root pieces are large, pulse them quickly in a spice grinder or blender to break into smaller pieces.
1. Combine the fennel, dandelion root, ginger, turmeric, black pepper, and fennel seed in a large bowl. Sprinkle in the salt and, using your hands, massage it in to release the juices. Once you have brine, add the dried apple pieces. At this point, you should have a moist mixture.
2. Pack the mixture into your fermentation vessel, pressing down to remove air pockets as you go. You should see some brine on top of the mixture when you press. There will be only a small amount of brine. Don’t worry if it “disappears” between pressings. As long as the relish is damp, you have enough. Place a grape leaf or parchment paper on top of the relish and add weight if you have it.
3. Follow the instructions for your fermentation vessel. For a jar, if using the burping method
(see below) make sure there is little headspace and seal lid tightly. Burp daily or as needed. Alternatively, top the ferment with a quart-size ziplock bag. Press the bag down onto the top of the ferment and then fill it with water and seal.
4. Set your fermentation vessel on a plate in a spot where you can keep an eye on it, out of
direct sunlight, and let ferment 5 to 14 days. It’s ready when you taste that sour of the ferment.
5. To store, transfer to smaller jars, if necessary, and tamp down. Pour in any brine that’s left. Tighten the lids, then store in the fridge. This will keep, refrigerated, for 1 year.
Burping Method
We have found that the most efficient way to manage jar ferments is by “burping” the jars to release the pressure that builds up from the production of carbon dioxide. Use a jar with a tight-fitting lid that is the appropriate size for the amount of vegetables. This means enough headspace to allow the ferment to heave a bit and to have a weight if you are using one. We always use some kind of follower: leaves, the butt ends of vegetables, or a weight. This method does require your active participation. If you aren’t someone who will remember to interact with your jar (how are you with houseplants?), then you might prefer the ziplock bag method (see page 47) or an airlock lid.
Once your ferment is tucked securely in the jar, tighten the lid. You will be able to see and feel that the lid is bulging when the fermentation activity begins. This might be a few hours later or a few days. Quickly twist open and then tighten the lid to release the pressure (this pushes out any oxygen in the jar). After that first time, CO2 blankets your ferment, so in future burps, it is key that you don’t fully open the lid or take it off, which will reintroduce oxygen. Weck-style jars are designed such that they will self-burp. If you are using bail top jars, pull lightly on the rubber ring to release pressure, then the ring will return to its position. If the ferment is too active and is fizzing and coming out of the jar when you burp, you may need to remove the lid, press your ferment back down to release any air pockets, and tighten the lid. The activity
will once again push out the oxygen as you burp it.
If your ferment is liquid, like pepper paste, shake the jar before burping to remix the separated contents.
After that first burp, burp the jar daily until the fermentation slows, and then you might burp the jar every few days or not at all. Once the activity ceases, your ferment is done.
You can also use this method for room-temperature storage. When the ferment is slowing down, stop burping it. This will leave a little pressure in the jar and keep that CO2 blanket in place to protect your ferment, which you can store unrefrigerated indefinitely. This is especially handy for hot sauces you may want to age and olives that need a long ferment. For most vegetables, though, flavors will begin to degrade after several months.
One last note: If you forget to burp a jar with an active ferment for a few days, the pressure that builds up inside may make it difficult to open the jar. Put it in the fridge to calm the volcano of brine and bubbles to some extent before you try to open it. If you are thinking Oh no, what about exploding jars?, don’t worry. In theory this can happen, but it is much more likely with yeast and sugar ferments. In a lacto-fermentation, there is a small chance it could occur with high-sugar vegetables in a weakened jar. However, usually the metal lid will crease, popping the seal and releasing the pressure (and making a mess) before the jar
will break.
Excerpted from Fermented Vegetables 10th Anniversary Edition © by Kirsten K. Shockey and Christopher Shockey. Used with permission from Storey Publishing.
