Fermented Red Sauce (Nightshade-Free Ketchup)

Since my diagnosis with Hashimoto’s I’ve had to avoid a lot of things I love. I can’t say ketchup is up there at the top but I do like it once in a while with truffle salted sweet potato fries. As nightshades are no longer on the menu ketchup is out. Which would be no great loss but for those fries! I did a bit of fiddling with my fermented tomato sauce recipe and came up with this. I think you’ll like it. There are some options… and yes. I went for the truffle salt in this ferment and it is truly delish. But let me know what you think!

Ingredients:

  • 1-2 beetroot (about 1 cup chopped)
  • 1 Small or 1/2 Medium Organic Onion
  • 1 small green apple
  • 1 Tbsp unsulphured raisins or 1 fresh plum or 1 rip fig (I used a fig)
  • 3 Garlic Cloves or 2 tsp granulated garlic
  • 1/2 cup fermented onion brine
  • 1/4 cup Raw Apple Cider Vinegar
  • 1/8 cup pure maple syrup, raw honey or ¼ cup date paste (I used date paste)
  • 1/2 cup balsamic vinegar
  • 2 1/2 tsp pink salt or truffle salt
  • 1/2 tsp organic allspice
  • 1/2 tsp organic cloves
  • 1 tsp black pepper

Method:

  1. Dice the beetroot and roast in the oven at 350°F for 30 minutes.
  2. Sanitize your jar & lid in the oven at 180°F for five minutes.
  3. Place all ingredients in a food processor, blender or Vitamix (chop first if you’re using a normal blender) and puree, then transfer to a 1.5 Liter fermenting jar with air lock or a swing/clip top 1.5 Liter Jar. Leave for 2-4 days on the counter to ferment.
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Probiotic Grain Free Granola (vegan, paleo and keto options)

Okay, before I begin my post I want to give a shout out to my wonderful husband, Steve, who moved to America (He is Australian) and has worked his bum off every way he can to support this post missionary life family. He started his degree when we were pregnant with our oldest and had to put it on hold several times for long periods over the years in order to support us. Yesterday he Graduated with a B.A. in Leadership with Honors from Faith International University. I am so proud of him. University is difficult enough and when you throw a job, a wife and three children into that mix it becomes even more difficult. So Steve, here’s to you! The most amazing man I know and the love of my life, well done.

The last couple years I have been struggling with severe inflammation so have slowly been getting to the bottom of it. Probiotics have helped immensely, namely kefir. I still prepare breads for my my family using einkorn on occasion but I am altogether grain free and sugar free these days and have found that a dairy free keto diet keeps my inflammation under wraps fairly well.

I have taken to soaking and drying nuts, fermenting seeds and generally working on making everything in my pantry a little less inflammatory as I mentioned in my previous post for probiotic granola.

The Nourishing Traditions cookbook suggests fermenting small seeds before eating them rather than soaking and drying or sprouting. Hempseed, Flax and Chia great with this method because they’re too small to soak and dry.

My personal preference for culturing this is coconut kefir but for the hubs I have used ginger beer as well. If I know I will be eating it I keep the sugars to 1-2 Tbsp of pure maple syrup, blackstrap molasses or raw honey for the fermentation process. I do not love things overly sweet and neither does my body so this works for me. You can try any non-salty culturing liquid you like! I have used ginger beer, milk kefir and coconut kefir with varying but equally nice results.) Water kefir, kombucha and whey will work as well but I personally do not use whey or ginger beer any longer because I find them highly inflammatory. Whey because it is naturally inflammatory and ginger because I have recently discovered I am allergic to it!! Sad 😕

Give it a shot and let me know what you think!

Ingredients:

For Pre-Ferment:
  • 1 cup hulled hempseeds/hemp hearts
  • 1/2 cup golden flax seeds
  • 1/4 cup chia seeds
  • 1 Tbsp- 1/4 cup maple syrup, blackstrap molasses or raw honey
  • 1/2-1 cup culturing liquid
  • 2-4 tsp cinnamon
  • 1/2 tsp pink or kosher salt
  • 1/4 cup slivered almonds or other nuts (optional, I have a mild allergy to nuts so I don’t add them to mine)
  • 1/4 cup dried fruit like unsulphered goji berries, raisins, blueberries or for keto, fresh or dried cranberries
  • Diced fruit: apple, pear etc (optional)
For Post Ferment:
  • 1/4 cup coconut oil (melted)
  • 1/4 cup unsweetened shredded coconut or coconut chips
  • 5-10 drops Stevia or monk fruit drops to taste (optional)

Method:

  1. Combine dry ingredients in a medium size bowl
  2. Add fermenting liquid, maple syrup or blackstrap, salt and cinnamon or other spices.
  3. Stir several times in the first 1-2 hours to keep it from clumping.
  4. Leave covered for 12 hours or overnight. If you are using chia seeds you may need to add more fermenting liquid or water.
  5. After the ferment is finished, add the coconut oil and any back sweetener you like. I use monk and stevia. Much of the sugars will have been consumed by the culture but it will still be sweet. Raw honey is also a good choice here because of its antifungal properties.
  6. Lay out on a large parchment in a perforated baking sheet (you can use a normal baking sheet but it will take mug longer to dry). I use the fryer basket for my Breville Air Oven.
  7. If you want it for bars you will need to pre-cut it while it is still soft or it will get too crispy and crumble. A few hours into drying is a key time.
  8. Dehydrate at 150° – 160°F for 8-12 hours. If it doesn’t breathe as in a standard baking sheet it can take up to 24 hours and you’ll need to break it up and flip or “toss” it like a salad.

Store in an airtight container for up to 2 weeks. I like to use a dehydrator to keep the probiotics alive. But if you don’t care about that you can just bake it in the oven at low temperature.


Cultured Daikon Radish (vegan, paleo, keto, probiotic)

I first read about daikon radish as a condiment in Nourishing Traditions. It commonly eaten in Japan so I like to think of it as an easier, less stinky, don’t have to gas bomb my whole house version of sauerkraut. It has much of the favorable flavor of the German favorite without the wait. Whether you take it alongside sausage and hot mustard or a field roast dog, it’s a win.

Originally I did this in a 68oz jar but as I only have a quart left this recipe will be for 1 quart.

Ingredients:

  • 6-8″ daikon radish
  • 1 Tbsp kosher or pink salt
  • Non-chlorinated water

Method:

  1. Sanitize jars and fermenting weights in the oven at 180°F for 3-4 minutes
  2. Grate or shred your daikon radish in a food processor until you have about 4 cups.  Leave about 1-2″ room at the top.
  3. Pack into sanitized jar, add salt and fill with non-chlorinated water.
  4. Set fermenting weight on top and pour a little avocado oil around the edge to seal out bacteria.  You’ll want an inch of room to spare.  Seal the jar and leave for 4-7 days before opening, or longer.  I left mine for two weeks.

Fermented Jicama with Lime & Pepper (vegan, paleo, keto)

This is one of those typical situations for me when I really need to do something with that vegetable I bought that has been sitting on the counter for too long. I usually make jicama fries and have even tried my hand at jicama & spelt bread, jicama chips and jicama tortillas. I had been dreaming about all the ways I could ferment it and decided to go with simple. I save everything so I pulled some lime rinds out of the freezer and stuffed them in with some ground pepper over the jicama.

Finished, it went beautifully in a summer romaine salad with cucumbers, pickled carrots and pumpkin seeds.

Ingredients:

  • 1 Jicama, peeled and sliced into “fries”
  • 4 Tbsp kosher salt
  • 1 lime
  • A few peppercorns or a 1/2 tsp fresh ground pepper
  • Non-chlorinated water
  • avocado oil to top.
  • 4 liter glass jar (or 4 quart size jars)
  • Fermenting weight

Method:

  1. Sanitize jar, weight and lid on the oven at 180°F for 2-3 min
  2. Peel and slice the jicama into sticks
  3. Halve a lime
  4. Stuff jicama, lime and pepper into the jar
  5. Pour the salt over the top and cover with water.
  6. Pour a little avocado oil on top to seal out bacteria
  7. Set in the fermenting weight, leaving an inch or two of space.
  8. Cover and leave for at least a week.

These are fantastic tossed into a pickled veg medley salad using the brine as dressing. I did this for a potluck recently and the main ask was what the dressing was… and that’s it! Love it.


Cultured Tomato Sauce (Probiotic Ketchup)

This is a recipe I came up with when we were living in N. Ireland for a stint. I’ve called this tomato sauce because it reminds me most of the lovely Australian Tomato sauce I’ve had on trips to my husband’s homeland.  We have one here in Oregon called “Portland Ketchup”. This has the advantage of being probiotic as well as keto once it is fermented for a few days. It is not the sickly sweet ketchup I grew up on but rather a savory, vinegary sauce. I never fully got the rhyming slang for “tomato sauce” in Australia, I am sorry to admit. The first time I heard “Pass the dead horse” it took a good 10 minutes of explanation to break that one down for me. It does for the most part rhyme in an Aussie accent… but I’m happy to stick with tomato sauce.

Ingredients:

  • 500g Organic Tomato Puree/Paste
  • 1 Small or 1/2 Medium Organic Onion
  • 3 Garlic Cloves or 2 tsp granulated garlic
  • 1/2 cup brine from another ferment (onion or kimchi)
  • 1/4 cup Raw Apple Cider Vinegar
  • 1/8 cup pure maple syrup or raw honey
  • 1/8 cup balsamic vinegar
  • 2 1/2 Tsp Sea Salt
  • 1/2 Tsp Organic Allspice
  • 1/2 Tsp Organic Cloves
  • 1/2-1 Tsp Smoked Paprika
  • 1/2 Tsp Ancho Chili Flakes (optional)

Method:

Place all ingredients in a food processor, blender or Vitamix (chop first if you’re using a normal blender) and puree, then transfer to a 1.5 Liter fermenting jar with air lock or a swing/clip top 1.5 Liter Jar. I used a quart mason but in all honesty it was not large enough. Leave for 2-4 days on the counter to ferment.


Probiotic Granola. Really.

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For this day of remembrance and rest I am using one of my many recipes I haven’t gotten around to posting.  It is appropriate… a bit if mixing in the morning and leave it out all day and dry it overnight.  Tasty.  Nutritious.  It feels odd to say Happy Memorial Day for a day to remember all those who died.  But it is cause for celebration because those who died certainly deserve to be celebrated.  So today is a day to be present with family.  To remember our own who have served and died.  Thank you.

For the recipe: lately I have taken to soaking and drying nuts, fermenting seeds and generally working on making everything in my pantry a little less inflammatory. I was reading Nourishing Traditions and was captured again by the idea of fermenting small seeds before eating them. Hempseed, Flax and Chia especially are a difficult one because they’re too small to soak and dry. My husband loves granola so I decided to veer a little from her 5 grain porridge recipe and try some more palatable grains (to hubs and kidlets), seeds and pseudo grains.

This one is a basic recipe for using Oats and Quinoa as the base. I regularly do a grain free version but I’ll save it for another post.  Much of the sugars are consumed by the live cultures during the fermenting stage.  I always feel a bit skeptical about this but I do notice that I don’t have quite the inflammatory reaction as I do when consuming say, maple syrup straight up.  Science supports that it is eaten up as well so I guess it involves a bit of faith to believe it!

Ingredients:

For Pre-Ferment:
  • 1 cup jumbo whole or steel cut oats (I like To use Bob’s Red Mill Golden Spurtle)
  • 1 cup quinoa, lightly toasted
  • 1/4-1/2 cup maple syrup (depending on how sweet you like it and if you are using it as cereal or cutting it into bars.
  • 1-2 Tbsp blackstrap molasses (optional)
  • 1 cup culturing liquid (I have used ginger beer, milk kefir and coconut kefir with varying but equally nice results.) Water kefir, kombucha and whey will work as well.
  • 1-2 Tbsp cinnamon
  • 1 tsp pink or kosher salt
  • 1/4 -1/2 cup any seeds or nuts you like (optional)
  • Dried fruit like unsulphered goji berries, raisins, blueberries or cranberries
  • For Post Ferment:
  • 1/2 cup coconut oil (melted) or avocado oil
  • 5-10 Stevia or monk fruit drops to taste (optional)
  • Diced fruit: apple, pear etc (optional)

Method:

  1. Toast quinoa in a baking sheet at 250°F for 10 minutes
  2. Combine oats, quinoa, seeds and fruit in a large bowl
  3. Add fermenting liquid, maple syrup, blackstrap, salt and cinnamon or other spices.
  4. Stir several times in the first 1-2 hours to keep it from clumping.
  5. Leave covered for 12 hours or overnight. If you are using chia seeds you may need to add more fermenting liquid or water.
  6. In the morning, add three coconut oil and any back sweetener you like. I use monk and stevia. Much of the sugars will have been consumed by the culture but it will still be sweet. Raw honey is also a good choice here.
  7. Lay out on a large parchment in a perforated baking sheet (you can use a normal baking sheet but it will take mug longer to dry). I use the fryer basket for my Breville Air Oven.
  8. If you want it for bars you will need to pre-cut it now. Or a few hours into drying or it will get too crispy and crumble.
  9. Dehydrate at 150°F for 8-12 hours. If it doesn’t breathe as in a standard baking sheet it can take up to 24 hours and you’ll need to break it up and flip or “toss” it.

Store in an airtight container for up to 2 weeks. I like to use a dehydrator to keep the probiotics alive. But if you don’t care about that you can just bake it in the oven at low temperature of 170°F for about 8 hours.


Pickled Spicy Carrots for Cinco De Mayo (Vegan, Paleo, Keto)

Cinco De Mayo is nearly upon us and what better to prepare than to ferment a batch of cultured spicy carrots! These are a great side to any Mexican meal… or any meal in my opinion! I’ll be quick with this one as it really only takes a few minutes to prepare anyway!

Fermenting carrots & jalapeños is crazy easy and crazy quick. They are commonly known as pickled spicy carrots and are common in authentic Mexican cuisine.

For this recipe I used a sanitized 68 oz pickle jar and a fermenting weight but you can use quart masons as well. I tend to do very large batches because I’m a busy mom and well… they keep really well so why not?

Ingredients:

  • Enough carrots to fill a 2 liter sanitized jar or whatever jar you are using. I used about half of a 5 lb bag. Scrubbed and sliced to thickness.
  • 1/2 – 1 white onion, sliced
  • 2-5 jalapeños, sliced
  • 3-6 garlic cloves according to taste
  • peppercorns (optional)
  • 3 1/2 – 4 Tbsp course kosher saltsea salt or pink salt (about 2 Tablespoons per quart/liter)
  • Glass jar, sanitized
  • Fermenting weight or small jar, sanitized
  • non-chlorinated water
  • avocado oil for sealing out bacteria (optional)

Method:

  1. Place jar of choice, fermenting weight & lid on a  cookie sheet with a silicone baking mat in the oven at 175 degrees Fahrenheit for 3 – 5 minutes to sanitize them.
  2. Slice jalapeños to desired thickness.  (Some people use gloves.  I don’t.  I just don’t touch my eyes)
  3. Fill sanitized jar with prepared vegetables, leaving 2″ room at the top
  4. Put the salt directly on top of the veg and then fill with the water.
  5. Pour a little avocado oil over the top to seal out bacteria. This is totally optional, but I will do it when I am in a hurry to cover any mistakes I might have made.
  6. Set your sanitized fermenting weight on top and press down until the liquid almost reaches the top of the weight.  Place the lid and set aside for 4 – 14 days. 
  7. Refrigerate after it is finished to slow fermentation.

I’ll be doing a couple more posts this week in preparation for the 5th of May but as this one takes at least a few days I thought I should get it out there! Enjoy!