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Vegan GF Fermented Buckwheat Pancakes with Coconut Whip Cream

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Why not put a ferment like miso in your pancakes to make them more yummy and lighter.  Filled with healthy probiotics- those lovely microorganisms will nourish your gut and boost your immune system and are sugar-free.

INGREDIENTS 

 

  • 1 cup raw buckwheat groats, ground into a fine flour (or use buckwheat flour)
  • 1 teaspoon Shiro unpasteurized fermented miso
  • 1 cup finely chopped banana
  • 1/2 cup brown rice flour or ground almonds
  • 2 tablespoons arrowroot or sago powder
  • 2 teaspoons baking powder
  • 1/4 teaspoon sea or Himalayan salt
  • 1 ½ cups or more almond or soy milk
  • 2 tablespoons ground flax or chia seeds
  • ¼ cup applesauce (optional)

Filling

  • Bananas
  • Strawberries or other berries
  • Pomegranate seeds
  • Coconut Yoghurt (optional)

 

METHOD

1.  Blend the buckwheat groats on high speed until a fine flour forms or use buckwheat flour.

2. Add the miso and banana and blend until creamy and smooth, then place into a large bowl. Now whisk in the rest of the dry ingredients (rice flour, arrowroot, baking powder, salt, and cinnamon).

3. In a medium bowl, whisk together the plant milk and ground flax or chia seeds. Set aside for 5-10 minutes. Pour this onto the dry ingredients and whisk the batter until no lumps remain. (Adjust liquid content as needed) You can set this aside for a few minutes or hours. It will just keep fermenting.

4. Heat skillet and then lightly oil it. Scoop a heaping 1/3 – 1/2 cup of batter onto the preheated skillet and quickly spread the batter out into a circle. Cook until some bubbles appear and the edge looks darker in colour and firmer.

5. Flip and cook for another couple minutes until lightly golden. Adjust heat as needed. Repeat for the other crepes.

6. Stack and serve with Coconut yoghurt or Coconut Whipped Cream* and fresh chopped berries  or simply serve with pure maple syrup.

 

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TIPS

If using frozen blueberries, pour batter onto skillet first and then top with blueberries to prevent bleeding.

If at any time your batter is too thick or if you want thinner pancakes, simply thin it out with plant-based milk.

Coconut Whip Cream

INGREDIENTS

 

  • 11 can full-fat coconut milk, refrigerated upside-down for 24 hours
  • 1-tablespoon arrowroot flour
  • 1-tablespoon maple syrup
  • ½-1 teaspoon pure vanilla extract

 

METHOD

1. Open the can of coconut milk from the bottom and scoop the layer of white, fatty goodness into a mixing bowl (save the coconut water for a curry or drink.)

2. Blend the chunks of coconut milk with a hand mixer on high speed for 15-20 seconds, just until the mixture turns to liquid. Add the maple syrup and mix until combined. Add the vanilla extract and blend on high speed for 1-2 minutes, until light and creamy.

3. Whipped cream is best served immediately, but can be stored in an airtight container for up to three days. It will harden in the fridge, so when ready to serve, simply blend with a hand mixer on high speed until creamy again.

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Vegan Chick Bean Slice

Chickbean close allUse Organic and BPA free ingredients when available 

This Sugar-free and high protein snack is loaded with nutrients and great for lunch boxes or a great protein pick me up for morning or afternoon tea.

2 ½ -3 cups chickpeas
1 cup goji berries and/or sultanas ( ½ – ½)
¾ cup ground almonds or walnuts
¼ cup cacao
1 teaspoon cinnamon
1 cup brown rice or almond flour as needed
3 tablespoons ground flax seeds
½ cup soy, coconut milk or other plant milk as needed
2 teaspoons vanilla
½ cup tahini or other nut butter
½ cup maple syrup or 1 cup rice syrup to taste
2-3 teaspoons Shiro Miso

Topping

Organic Paleo Museli (apple and cinnamon) *
Organic Buckini (activated buckwheat) Deluxe*
Organic goji berries, coconut, ground nuts, puffed amaranth or quinoa, cinnamon, dried fruit, coconut

maple syrup or rice syrup for brushing on top after baking

Method

  1. Strain off liquid from beans and reserve. Use chickpea juice (aquafaba) for a whipped cream topping.
  2. Toss all dried ingredients together. Set aside,
  3. Stir together ground flax seeds, milk, and vanilla and set aside.
  4. Oil pan and preheat oven to 175C. Combine nut butter, sweetener, and miso together slowly incorporating the beans till chunky.
  5. Fold in the dry ingredients. Adjust liquid content with plant milk as needed till it drops with difficulty from a mixing spoon.
  6. Spoon into baking pan. Bake in oven 30-40 minutes or until the centre is set and the edges pull away from the pan.
  7. Remove from the oven place on a wire rack to cool then remove it from the pan and cut into desired shapes.
  8.  Brush with sweetener if desired and Dip into one of the toppings before serving.

Tofu & Vegetable Quiche

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GF, DF, Vegetarian

Vegan egg substitute available below

Choose whatever organic seasonal vegetables you find at the market this week if you don’t have the ones listed. You can also use leftover cooked vegetables from the night before. Freshen them up with some chopped parsley or coriander before folding into the tofu mixture.

Crust

¾ cup organic oat flour
½ cup ground organic activated almonds
½ cup organic rice or buckwheat flour
½ teaspoon Sea or Himalayan salt
3 tablespoons organic coconut or olive oil
Water as needed

Filling

300 grams organic blanched regular tofu
1-tablespoon organic olive or coconut oil
1 teaspoon organic chopped garlic
1 tablespoon organic finely chopped ginger root
1 teaspoon organic dried herbs or 1 tablespoon fresh seasonal (rosemary, oregano, basil)
1 cup organic chopped onion or spring onion
1 cup organic grated carrot
1/2 cup organic grated beetroot
½ cup organic chopped kale or other green vegetables
2-3 eggs free range and organic or Vegan Egg substitute **
1 tablespoon organic Shiro Miso
¼ cup organic almond, sesame, other nut butter or coconut oil
1 tablespoon organic lemon juice or 1-teaspoon mustard

Topping

1cup organic cooked sweet potato
1-2 Tablespoons organic Shiro Miso
1-2 Tablespoons organic Coconut yogurt
1-2 teaspoons organic ginger juice
a few organic wild fermented vegetables*
organic Rosemary

  • If you don’t have any ferments, try goji berries, grated coconut, ground nuts or seeds, grated lemon or orange rind, rosemary and dollops of yogurt.  If you have ferments any will be fine. I used Wild fermented turmeric cauliflower, carrots, red cabbage and lemon sauerkraut, olives and fresh rosemary from the garden.

Method

  1. In a bowl, mix together all the crust ingredients. Preheat the oven to 200C (180 C fan assisted) 400 F.
  2. Press into an oiled pie dish, and poke a few holes using a fork then bake for 10 minutes or until it looks light brown.
  3. Meanwhile, make the filling. Cut the tofu and drop into boiling water 2-3 minutes. Drain well and set aside.
  4. Heat skillet add the oil and sauté the garlic and ginger 1-2 minutes. Then add the dry herbs and sauté another 30-60 seconds. Add the onions and continue to sauté until they are transparent.
  5. Add the rest of the vegetables cover and cook a few minutes. (if using cooked vegetables cook the onions till soft then add the cooked vegetables.
  6. Blend the tofu in a food processor and slowly add the rest of the ingredients until smooth and creamy. Add a bit of water if needed till the consistency is droppable from a spoon.
  7. Fold in vegetables. Spoon into prepared base and bake 30-40 minutes.
  8. Meanwhile, blend or mash the topping ingredients. Taste and adjust to your taste. Remove pie from the oven, cool slightly then spread with topping and top with ferments. if you don’t have any ferments, top with crushed almonds, goji berries and grated lemon and orange rind.  Serve warm or cool.

** Vegan Egg Substitute: Use one tablespoon of flax seeds and three tablespoons of water to replace one egg. Freshly grind the flax seeds into a fine powder using a coffee or spice grinder. Whisk in the water until it becomes gelatinous.

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Vegan Fermented Flatbread

How many ferments can you eat in one meal?

Try a hearty Slavic vegan, gluten-free fermented flatbread made mostly from potatoes,   served, especially in the fall and winter.

My friend Paula and I shared brunch the other day during a workshop planning session. I brought over freshly made flatbreads–one thicker than the other. She prepared a delicious omelette with lots of vegetables and mung bean sprouts served with fermented ginger pickles, wild fermented red cabbage, and fresh coriander. I made a miso dip with fermented mirin rice wine, ginger, and fermented Shiro miso to spread on the bread. What a feast!

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 Vegan GF

Ingredients

  • 1 kg (2.2 lb) white potatoes
  • 300 g (2½ cups) rice or chickpea flour
  • ½ tsp miso
  • extra flour for rolling

Method 

1. Boil potatoes whole with skins on for about 15 minutes, depending on size. When soft, drain and cool. The potatoes are then easy to peel with a paring knife ahead of time  The older the potatoes and the colder the better, as the dough will be less sticky.

2. In a bowl or on a well-floured surface, grate potatoes on the small holes of a grater or mash.

3. Mix in flour, miso, and potatoes and knead until it forms a not-too-sticky dough, adding extra flour as needed. Roll out on a lightly floured surface into a log about 60 cm (2 feet) long.

4. Cut the log into 14 pieces about 5 cm wide.  Once the dough is mixed, work with it right away and don’t leave it to sit, otherwise, it will get more sticky.

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5. Start warming up your frying pan over medium heat.

6. Liberally flour a flat surface. Toss a piece of dough around in the flour and roll into a circle with a rolling pin. They can be any shape you like. If the rolling pin gets sticky, scrape it off right away otherwise it will build up more dough. You want it to be fairly thin, but thick enough so it doesn’t fall apart and so that the final bread has some bite to it.

7. Carefully transfer the flatbread to a dry frying pan (no oil on it). When one side starts to bubble, you can flip it. Use a butter knife or fork to poke large pockets of hot air (although not necessary). It takes about 2-3 min on each side.

8. While one flatbread is cooking, roll out another.

9. When finished cooking, put the bread on a plate and brush one or both sides with melted oil or other fat.

10. Serve warm. Can also be refrigerated or frozen, but warm up in oven or steam before serving. Spread with various fillings or just brush on melted oil and serve with various toppings rolled or folded into quarters.

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Survival Guide: Gluten Free, Organic & Vegetarian Holiday Meals

Enjoy Your Holidays without Feeling Tired and Sick

It’s always best to cook your own Organic, Gluten free and vegetarian meals, especially during the holidays, but that isn’t always possible with all the numerous luncheons, dinners and other social events that are happening!

It’s really hard to know what’s in all the food that restaurants will provide so do the best you can, keeping in mind a few tips. Eating out often leads to too much of the food that you don’t eat every day, but as more and more awareness grows and the demand for gluten free and vegetarian health conscious foods continues, menus are changing and healthy options are becoming less a thing of the past and more of a thing of the present.

Enjoy the eating and drinking and make sure that your holiday time is stress free.

Don’t make healthy food a source of anxiety. Make a conscious effort, logical choices, then relax and enjoy your time with family and friends.

Tips

Here are a few tips to keep in your pocket that will help you survive the holidays and a few holiday suggestions for gluten free and vegetarian food to cook at home when you have the time to relax and enjoy with family and friends during the festive season.

  1. Drink water before you eat. This will cut down your appetite when you are going out to eat.
  2. If you have Gluten or other intolerances be sure to let the restaurant or your friends know before you go.
  3. Eat a bit before you go.
  4. Milk thistle protects the liver cells from alcohol by preventing toxins from entering them and helps to remove existing toxins.  Take two capsules before you drink and then 2 capsules for the next 5 days.
  5. In Chinese medicine, kuzu is credited with reducing high blood pressure, lowering cholesterol, preventing blood clots, and relieving chronic migraine. Recent research from China and the US indicates that kudzu can reduce the craving for and effects of alcohol.
  6. Before Breakfast or Brunch have a glass of hot water with lemon to get your metabolism going and clean out your liver.

Recipes for Gluten Free, Organic & Vegetarian Holiday Meals – All ingredients should be Organic whenever possible

Brunch – Olive, Walnut and Basil

Gluten Free, Organic & Vegetarian Holiday Meals: Olive, walnut, basil

Ingredients

  • 2 Tablepoons Tamari soy sauce
  • 1 1/2 Tablepoons Mirin rice wine
  • 1 teaspoon toasted whole black peppercorns
  • 1 teaspoon kudzu or arrowroot
  • 2 teaspoons water
  • 1 tablespoon roasted sesame oil
  • 1 cup chopped carrots
  • 1 cup bok choy
  • ½ cup pitted black olives
  • 1 cup chopped zucchini
  • 1/4 cup water
  • sea salt to taste
  • 1-2 Tablespoons fresh chopped basil
  • 1/2 cup chopped walnuts
  • Toast, Quinoa or Pasta

Method

  1. In a small bowl, combine the water, Tamari and Mirin. Toast and crush black peppercorns and add to mixture.
  2. In a separate small bowl, stir the Kudzu or arrowroot into the water. Keep both bowls near the stove.
  3. Heat wok or skillet, add the oil and quickly stir-fry the vegetables 4-5 minutes. Once the vegetables are stir-fried, push the vegetables to the sides of the wok.
  4. Give the sauce a quick re-stir and pour into the middle of the skillet or wok. Bring to a boil.
  5. Mix together the kudzu and water and pour into the skillet, stirring quickly to thicken.
  6. Stir to combine the vegetables with the kudzu sauce.
  7. Remove the wok from the heat and stir in the sesame oil. Serve sprinkled with walnuts and basil on top of toast, quinoa or pasta or just on it’s own.

Optional

Crack an egg on top of the vegetables and walnuts. Cover and steam until egg is set. Serve sprinkled with shallots and sprinkle with Dulse sea vegetables for extra minerals and protein.

Egg & walnut, olive and Basil

Brunch – Italian Tofu Frittata

tofu frittata

Recipe

  • 1 cup chopped spring onions or shallots
  • 4 cloves minced garlic
  • 1 cup diced zucchini
  • 1 cup finely chopped capsicum
  • 2 cups finely chopped bok choy
  • 1 cup finely chopped tomato
  • 1/4 cup stock or water
  • 2 TBS red wine vinegar or mirin
  • 125 gr. light tofu, drained
  • 4 eggs
  • 1 TBS dried Basil or 2-3 T. fresh chopped
  • 1/4 tsp turmeric
  • salt and white pepper to taste
  • 2 T. fresh coriander

Directions

  1. Prepare all the vegetables.
  2. Purée tofu with eggs , basil and turmeric until creamy and smooth (add more liquid if needed)
  3. In 10-inch stainless steel pan, heat 2 TBS. water or stock
  4. When broth begins to steam add onion, garlic, zucchini, bell pepper, bok-choy and tomato and sauté for about 1 minute over medium low heat, stirring often
  5. Add 1/4 cup stock and red wine vinegar or mirin
  6. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 8-10 minutes
  7. Serve with fresh chopped coriander. 

Kebabs Tofu Blog 2014

Lunch – Moroccan Tofu and Vegetable Kebabs with Sesame Summer Stir Fry

Skewers

  • 350 Grams tofu cut into cubes
  • 1 cup chopped capsicum
  • 4 bamboo skewers soaked in cold water for 30 minutes

Marinade

  • 180 gr. Organic Pasta sauce
  • 1 teaspoon ground coriander
  • 2 teaspoons ground paprika
  • 2 finely chopped garlic cloves
  • 1 Tablespoon lime juice
  • few tablespoons water
  • sea salt to taste or tamari to taste

Sauce

  • ½ cup Goji berries
  • 1-2 teaspoons paprika
  • 1-2 T. kudzu  or arrowroot+ 1 cup water or stock

Stir Fry

  • 1-2 Tablespoons toasted sesame oil
  • 1 cup chopped zucchini or yellow squash
  • 1 cup chopped carrot
  • 1 cup chopped bok-choy
  • ½ cup pitted black olives
  • 1 T. flax seeds
  • 2 T. black toasted* sesame seeds

Garnish

  • 1-2 T. lightly toasted* sesame seeds

Method

  1. Cut  tofu into cubes and thread onto soaked skewers alternating with the capsicum. Combine the marinade ingredients and soak the tofu skewers in it. Add more water or pasta sauce as needed
  2.  Set aside for a few hours or overnight
  3. Heat skillet, add the oil and sauté the vegetables with the olives till tender. Toss in the flax seeds and sesame seeds. Remove from heat and cover to keep warm.
  4. Place the tofu and vegetable skewers into a medium hot skillet or grill 4-5 minutes on each side.
  5. For sauce combine the ingredients together. Place in a saucepan   and keep stirring until mixture thickens adjusting liquid until the desired texture is reached. Season with Tamari soy sauce or salt.
  6. Spoon over the kebabs and sprinkle with the white sesame seeds.

*To Toast sesame seeds place in dry skillet and move around the pan with a wooden spoon until they begin to pop.

Raspberry Jelly blog

Dessert – Raspberry Delight

  • 1- 1/2  tbsp. agar flakes*
  • 2  cups Organic Raspberry and Apple juice
  • 2 cup Organic blueberries, raspberries, strawberries or cherries; sliced or slightly mashed
  • 1/2  cup Organic coconut sugar
  • 1/2 cup Organic Goji Berries (optional)
  • 2 teaspoons  Organic Chia seeds
  • 1/4 cup Organic dessicated coconut
  • 1 tsp. vanilla

Blueberry Sauce

  • 2 cups fresh or frozen Organic Blueberries
  • 1/4 cup water or Organic juice
  • 2 teaspoons arrowroot or kudzu powder
  • 1 Tablespoons water or juice
  • 2 Tablespoons Organic coconut sugar or syrup

Method

  1. Place the berries and 1/4 cup water or juice in a small saucepan cook 4-5 minutes and slightly smash some of the blueberries.
  2. In a small bowl stir together the arrowroot or kudzu and water and sweetener.  Stir into saucepan with blueberries and cook till thickened.
  3. Pour the agar flakes into a medium saucepan and pour the juice over the flakes.
  4. Cover the pot and bring  to a boil over medium-high heat without stirring.
  5. Stir the mixture and reduce the heat to low. Simmer, covered for 5 minutes or until the flakes dissolve.
  6. Add the fruit, sugar, chia seeds to the mixture and bring to a boil
  7. Lower heat,cover and simmer the mixture 5 minutes
  8. Remove from heat, add the coconut and the vanilla
  9. Pour the mixture into a mould  and set aside to set.
  10. Spoon blueberry sauce over the set jelly

* Agar comes from seaweed that grows on the rocky areas of tidal waters of Japan, China and Sri Lanka. It is used as a thickener for soups, jelly and ice cream, a binder in puddings and custards and as an appetite suppressant that promotes weight loss.

I’ll Drink To That: Organic Tea for Health

 

tea pot

I remember sitting at the dinner table watching my mother brew fermented black tea and then ever so delicately pour it into a glass with a spoon to stop the glass from cracking. Then she would wrap a napkin around the glass so she could hold it and not burn her hand, pop a sugar cube into her mouth and slowly sip the tea savoring each taste.

These days having a cup of tea is a bit different and really not that simple. Today there are so many varieties to choose from and  we are not only concerned with taste and  flavor  but whether the tea is Organic, pesticide free, where it is grown, what conditions is it grown under and if it can be used medicinally as well.

 

Ginger Tea
Ginger Tea

Anti-Inflammatory Ginger Root Tea: A True Organic Tea for Health

Serves 1

Ingredients:

  • 1 cup water or 1 cup Organic Tea
  • 1 inch slice of ginger root
  • Juice from 1 lemon wedge
  • 3 mint leaves

Bring the water and ginger to a boil in a saucepan or tea pot. Simmer for 5 minutes. Place lemon juice, and mint leaves in tea cup. Add hot water and enjoy. Can be used in warm or cool weather.

ingredients tea

 

Choice Magazine found that out of 55 Australian tea brands tested, nearly 40% contained pesticide residues, of which a few were much higher than the maximum residue limit. The study also found residues of 17 pesticides not registered for use in foods in Australia.

All brands claiming to be organic were pesticide-free.

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Sit down with a sustainable cup of…

Tulsi Teas ($4.95 for 18 bags) are certified organic by the US Department of Agriculture. Varieties from caffeine-free Original to exotic-sounding Pomegranate Green are all made with the anti-stress Indian herb, tulsi (Ocimum sanctum).

Planet Organic.com.au teas (approximately $5 for 25 bags) are Australian Certified Organic, come in oxygen-bleached paper and some varieties, including the Green and English Breakfast teas, are also Fairtrade certified.

Scarborough Fair teas, grown in Sri Lanka, are all certified Fairtrade, and the green tea varieties (approximately $3.50 for 25 bags), including a particularly yummy blend with lemon and lime, are also biodynamic and organic certified.

Mighty Leaf’s organic teas ($15.95 for 15 pouches) come in handcrafted bio-degradable pouches, or loose leaf, in blends from Breakfast to Mint Melange. The leaves are Swiss Certified Organic and the final products certified organic by the US Department of Agriculture.

One of my favorite Organic Green teas is Kukicha, sometimes known as Bancha, is a Japanese  Organic green tea made from the twigs and stems of the tea plant. Kukicha is made from stems and branches that are separated in the refining process of Sencha (Green Tea). They are then roasted in cast iron cauldrons to reduce the bitterness and decrease tannin and the roasting aroma and mild flavour are its main characteristics. Japanese folklore says it aids digestion and helps neutralize an acidic digestive system. Kukicha has been the most popular kind of tea because it has less caffeine and can be enjoyed by all tea drinkers, including children.

– See more at: http://www.greenlifestylemag.com.au/news/2012/food-in-focus-tea

Next blog: How to use Tea as Medicine

 

 

 

Pickle Me Pink! A Naturally Fermented Foods Workshop

group 1

Nothing beats a group of women gathering around the kitchen bench for a naturally fermented foods day – fermenting vegetables and eggs mixed with lots of laughter and stories. It was a cool winter day and we began by washing, chopping, slicing, pressing, mashing and stuffing jars with all sorts o delicious edibles. We made all sorts of  naturally fermented foods like sauerkraut and pickled eggs with all sorts of weird and wonderful goodies – cabbage, carrots, wakame sea vegetables, cumin seeds, coriander seeds, peppercorns and other spices, sea salt, vinegar, cardamom and lemon, garlic and miso.

filling with cabbage

Have you ever made a pickled egg? We pickled them in Organic apple cider vinegar a naturally fermented food which is high in acetic acid. Like other acids, acetic acid can increase your body’s absorption of important minerals from the foods you eat.  We also used beet juice, so that the eggs whites turned a beautiful fuchsia pink. You can see for yourself they really are a show stopper. The longer you keep the eggs in the pickling liquid, the deeper it penetrates into the eggs. So we had lots of fun creating all sorts of naturally fermented foods and I would love to share the easy quick pickled egg recipe with you.

Our Naturally Fermented Foods in Jars

More pickling and fermenting workshops coming in the Spring and Summer. Be sure to check the events page for cooking workshop near you or sign up for our newsletter and we can tell you when the workshops are on as well.

ingredients

Naturally Fermented Foods: Pickles Eggs, Beetroot and Onions

  • 1/4 cup coconut sugar
  • 1/2 cup apple cider vinegar
  • 1/2 – 1 cup water
  • 1/8 teaspoon sea salt
  • 1/4 teaspoon whole cloves
  • 1/4 tablespoon whole allspice or cardamom
  • 1 cinnamon stick
  • 3-4 medium beets, untrimmed and unpeeled
  • 1 medium onions, sliced 1/4 inch thick
  • 4-5 large eggs, hard-boiled and peeled

Method

  • Wash the beets and trim the stems, leaving about 1 inch of stem.
  • Place in a pot, cover with water, and boil for 15 to 20 minutes or until the beets are just tender.
  • Drain, cool, and peel them. Reserve the beetroot juice.
  • Combine the sugar, vinegar, beet juice or water, sea salt, cardamom, cloves, and cinnamon sticks in a saucepan and place over medium heat.
  • Bring to a boil, reduce the heat, and simmer for 10 minutes.
  • Remove from the heat and cool.
  • Place the onions, beets and hard boiled eggs in a large jar.

finished beetroot:jar

  • Pour the vinegar mixture over the eggs in the jar, covering the eggs completely. Cover tightly, allow to cool and store in the refrigerator 2-4 weeks.
  • The pickled eggs will be ready to eat after a few days. The longer the eggs sit in the pickling juice, the more the pickling juice will penetrate the eggs. Enjoy!

Naturally Fermented Foods Can Be Beautiful