Tag: Ferments
Fermented Plant-based Kimchi
Fermented Sourdough Sweet or Savoury Crepes
Shelley and I shared these crepes first having some savour with beans and vegetables and then onto the yummy sweet ones with berries, mandarins and coconut yoghurt. The uncooked batter can be stored in the fridge for 5 days if it lasts that long before using it up. Just stir every few days to keep it fresh. It keeps fermenting just like a sourdough starter so if you don’t use it for 7 days remove it from the fridge, add some flour, water, stir and return it to the fridge where it should last another few days.
Ingredients
- ½ cup oat flour
- 2 cups sorghum or besan (chickpea) flour
- 1/2 teaspoon salt (omit if using Miso)
- 1 Tbsp maple syrup
- 2 tablespoons flax egg*
- 1 teaspoon chia seeds (optional)
- 2 cups lukewarm water
- 4 Tbsp sauerkraut juice or 1 Tbsp miso (this will help the batter ferment faster) optional
Method
- Combine the dry ingredients in a large bowl.
- Add the water and juice or miso and flax egg* stirring to make a batter.
- Cover tightly. If you fail to wrap it tightly it will partially dry and will not work as well.
- Set aside in a warm place. Stir daily until bubbles appear. Usually ready after sitting aside overnight unless it very cold outside, then plan for another day.
- Place a small frying pan or skillet (for which you have a lid) on medium-high heat until it is warm. Oil pan.
- Using a measuring cup, pour ½ – ⅔ cup of batter into the centre of the pan. Quickly pick the pan up and move it to distribute the batter. Cover with lid and cook until bubbles appear then turn over and cook a few minutes longer. Repeat.
- Fill with your favourite filling- fruit, mandarins, apples, pears, dried fruit, coconut yoghurt, or leftover veg, tofu, beans, potatoes, hummus, and of course some ferments.
Flax Egg*
2 Tbsp. flaxseed meal (ground raw flaxseed) and 3-4 Tbsp. water
Add flaxseed meal and water to a dish and stir. Let rest for 5 minutes to thicken. Add to recipes in place of 1-2 eggs
It’s not an exact 1:1 substitution in every recipe because it doesn’t bind and stiffen during baking quite like an egg does
Fermented Lemon Glazed Tempeh
Melbourne has the best selection of local fermented foods ever. While visiting Melbourne I found one that I played around with and thoroughly enjoyed. Tempeh an Indonesian fermented food is great for enriching a plant-based diet, also for vegans, vegetarians alike, and anyone who would like to incorporate more plant-based proteins into their diet. Because Tempeh is also fermented it can increase the friendly microbes in your gut, and boost your immune system and general well-being as well!
Ingredients
Sauce
½ cup fresh lemon juice
finely grated rind of ½ lemon
1 T. finely grated fresh ginger
1 T tamari or 1 1/2 T. Shiro miso
11/2 T mirin
2 teaspoons maple or rice syrup
1teaspoon ground turmeric
¼ teaspoon freshly ground black pepper
150 gm. organic tempeh
1/2 cup tapioca or arrowroot flour as needed
2 – 3 tablespoons sesame or olive oil
½ cup finely chopped spring onions
a handful of coriander leaves
½ cup pomegranate seeds or Goji berries
Method
1. Combine the juice, rind, ginger tamari, mirin, maple or rice syrup, turmeric, and ground pepper in a small bowl or jar. Mix together, taste, and adjust if necessary. Set aside.
2. Cut the tempeh in half diagonally, then cut each half again. Pat dry with a paper towel. If very thick, cut it in half horizontally as well, but you may need to increase the amount of other ingredients. Dip into tapioca or arrowroot flour.
3. Heat the skillet or fry pan. Add the oil. When the oil is hot add the tempeh and fry until crispy. Turn the heat down and turn over and cook on the other side.
4. Pour the lemon juice mixture into the pan and simmer for 5- 10 minutes, or until the sauce has reduced down to a thick glaze.
Turn the tempeh over once or twice during this time and spoon the sauce over the tempeh from time to time.
5. Sprinkle with spring onions, fresh coriander, and pomegranate seeds or Goji berries just before serving.
Zucchini Cashew Cream Rolls
Ingredients
1 cup unsalted cashews soaked for 30 minutes in warm water
½ cup almond milk
¼ cup basil leaves
2 garlic cloves
2 teaspoons Shiro Miso
1 large egg or Flaxseed egg *
a little leftover cooked veg.(optional)
1-2 cups pasta sauce
1-2 large zucchini or a few slices of Chinese cabbage
Method
- Soak cashews in warm water and set aside.
- Preheat oven to 200 C. Oil a sheet of natural baking paper with oil and set aside.
- Slice the zucchini into 3 mm thin slices. Lay zucchini onto an oiled sheet and roast in the oven 10 minutes. Remove and set aside for 5 minutes before moving.
- If using cabbage, drop into boiling water for 1 minute and drain and cool.
- Meanwhile, drain cashews, and put in a food processor with the rest of the ingredients Blend till lightly cracked.
- Spread some of the pasta sauce into an oiled casserole dish.
- Lay a strip of zucchini or cabbage and spread about 1-2 tablespoons of the cashew mixture over each individual strip.
- Roll up and top with a teaspoon of the pasta sauce.
- Bake uncovered 15-20 minutes or until set. Serve topped with any ferment of your choice.
- To make a flax egg, mix one tablespoon ground flaxseed meal with three tablespoons of water. Mix together, and set aside for 15 minutes to set up and thicken.
Cabbage Rice Rolls
Use Organic Ingredients when available
1 small cabbage
1 litre water
1 teaspoon sea or Himalayan salt
Filling
2 cups cooked brown basmati rice or quinoa
2 cups finely chopped onions
4 tomatoes diced
½ cup grated carrot
1/2 cup sultanas or Goji berries (optional)
2 chopped shallots
4 cloves finely chopped garlic
½ cup finely chopped parsley
3-4 tablespoons pasta sauce
1 teaspoon dried mint or 1 tablespoon fresh
1 teaspoon salt or 1 tablespoon Shiro (white) miso to taste
1 teaspoon thyme or oregano or 1 tablespoon fresh
½ cup olive oil
coconut yoghurt and pasta sauce to serve (optional)
sauerkraut or another wild ferment to serve
- Wash the cabbage, remove the outer leaves and separate the rest.
- Put about 1 litre of water into a large pot, add salt and bring to the boil.
- Put the cabbage leaves into the boiling water and boil them until they are softer (about 3-4 minutes) then remove them from the water and drain.
- Cut them in regular shapes and remove the thicker parts. You can use these thick pieces in a vegetable stew the following day.
- For the filling, combine all the ingredients in a bowl and mix them well. Taste and adjust if necessary.
- Take one piece of the cabbage and lay it on a flat towel or sushi mat. Put some filling mixture on it and roll it up.
- The shape is not so important here, just try to roll it well and do not put a lot of filling in it, otherwise, you’ll lose some of them.
- Place these cabbage rolls seam side down in a large saucepan or deep skillet, leaving the centre empty. With the leftover mixture, pour the watery part of the mixture on the rolls.
- Put the rest of the leftover mixture if you have any in a glass bowl and place it in the space in the middle of the rolls. if you like you can chop the thick pieces of leftover cabbage into it.
- Put the saucepan on the lowest heat and cook it for half an hour covered.
- You can serve it warm or cold with some fresh coriander and ferments. (fermented seasonal fruit goes well or sauerkraut) . Serve with extra pasta sauce and or coconut yoghurt.
Fermented Chickpea Socca Pizza
Socca is a popular dish in and around the area of Nice, France and province of Genoa, Italy. In Italy, where it originated. It is a simple and savoury flatbread made with chickpea flour (aka garbanzo bean flour) making it gluten-free, grain-free and a good source of protein and fibre.
Ingredients
1 cup chickpea flour
1 cup warm filtered water
1 Tablespoon sauerkraut, pickle brine or sourdough starter, miso (optional)
1 Tbsp. extra virgin olive oil
½ tsp. dried rosemary (or oregano, or sage)
¼ tsp. salt
Fresh ground pepper to taste
Additional olive oil cooking if needed
Topping:
4 Tablespoons sweet potato puree, hummus or anything you like
10 – 12 olives, sauerkraut, etc.
2 spring onions, finely chopped
4-6 tablespoons sautéed kale, purple cabbage or Chinese greens
Other vegetables, capsicum, tomatoes, broccoli, snow peas
Coconut yoghurt mixed with a few teaspoons Shiro miso (optional)
Thinly sliced purple onions
Yield one- 25 cm. round or about three 10 cm. rounds
Method
- Combine the chickpea flour with warm water in a medium bowl or mason jar, and mix well. Add in one tablespoon sauerkraut, brine, miso or sourdough starter if using.
2. Cover and allow to sit overnight or for at least 8 hours. When ready stir in the olive oil, herb, and salt & pepper. The batter should be the consistency of heavy cream. Heat the oven to 450F/220 C. Put a cast-iron skillet (Solid Teknics* is best) or pizza pan in the oven to warm or on a cooktop.
3. Remove the pan, pour 2 tablespoons of the oil into it and swirl. Stir in the rosemary.
4. Add the rosemary into the batter, then immediately pour the batter back into the pan. Sprinkle on some thin onion strips. Bake or cook for 10 to 15 minutes, or until the pancake is firm and the edges set.
5. Heat the grill** and brush the top of the pancake with 1 or 2 tablespoons of oil if it looks dry. Set the pancake a few inches away from the grill and cook just long enough to brown it in spots. (optional step)
6. Put on toppings, cover with coconut/miso mixture and put under the grill a few minutes.
For another idea, you can make a thicker base with the chickpea flour, cover it with pumpkin or sweet potato puree and just top it with any leftover greens, cauliflower, beans, walnuts, cabbage and ferments too ! Just don’t cook the ferments!
**If cooking on a stove, just flip over and follow instructions to finish.
- Solidteknics cookware are made in Australia and are the healthiest, and more sustainable pans you can buy.
Buckwheat Pancakes with Coconut Whip Cream
I was so lucky to have Stella, an enthusiastic, creative fourteen-year-old who is my friend’s beautiful daughter, help me make, decorate and eat these yummy pancakes with berries and coconut cream. We had so much fun together cooking, decorating, stacking and enjoying them with her sister Jasmine.
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 teaspoon Shiro unpasteurized fermented miso
- 1 cup finely chopped banana
- 1 cup buckwheat flour
- 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
METHOD
- Blend the miso and banana until creamy and smooth, then place into a large bowl. Now whisk in the rest of the dry ingredients ( buckwheat flour, rice flour, arrowroot, baking powder, salt, and cinnamon).
- 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.
- Heat a 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.
TIPS
If using frozen blueberries, thaw first and drain excess liquid.
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.
Vegan Chick Bean Slice
Use 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
- Strain off liquid from beans and reserve. Use chickpea juice (aquafaba) for a whipped cream topping.
- Toss all dried ingredients together. Set aside,
- Stir together ground flax seeds, milk, and vanilla and set aside.
- Oil pan and preheat oven to 175C. Combine nut butter, sweetener, and miso together slowly incorporating the beans till chunky.
- Fold in the dry ingredients. Adjust liquid content with plant milk as needed till it drops with difficulty from a mixing spoon.
- Spoon into baking pan. Bake in oven 30-40 minutes or until the centre is set and the edges pull away from the pan.
- Remove from the oven place on a wire rack to cool then remove it from the pan and cut into desired shapes.
- Brush with sweetener if desired and Dip into one of the toppings before serving.
Tofu & Fermented Vegetable Quiche
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 oat flour
½ cup ground activated almonds
½ cup rice or buckwheat flour
½ teaspoon Sea or Himalayan salt
3 tablespoons coconut or olive oil
Water as needed
Filling
- 300 grams blanched regular tofu
1-tablespoon organic olive or coconut oil
1 teaspoon chopped garlic
1 tablespoon finely chopped ginger root
1 teaspoon dried herbs or 1 tablespoon fresh seasonal (rosemary, oregano, basil)
1 cup chopped onion or spring onion
1 cup grated carrot
1/2 cup grated beetroot
½ cup chopped kale or other green vegetables
2-3 eggs free-range and organic or Vegan Egg substitute **
1 tablespoon unpasteurized Shiro Miso
¼ cup almond, sesame, other nut butter or coconut oil
1 tablespoon lemon juice or 1-teaspoon mustard
Topping
1cup cooked sweet potato
1-2 Tablespoons Shiro Miso
1-2 Tablespoons Coconut yogurt
1-2 teaspoons ginger juice
a few wild fermented vegetables*
fresh 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
- In a bowl, mix together all the crust ingredients. Preheat the oven to 200C (180 C fan assisted) 400 F.
- 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.
- Meanwhile, make the filling. Cut the tofu and drop into boiling water 2-3 minutes. Drain well and set aside.
- 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.
- 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.
- 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.
- Fold in vegetables. Spoon into prepared base and bake 30-40 minutes.
- 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.
