Fermented Miso Eggplant

Eggplant 1


Ingredients

 3 tablespoons unpasteurized organic rice or barley miso

2-3 tablespoons organic coconut sugar or rice honey

½-3/4 cup stock or water

2 teaspoons grated ginger root

2 clove pressed garlic

3 tablespoons mirin rice wine

1 teaspoon organic apple cider vinegar

the grated rind of organic orange or lemon rind

1 slice of a large eggplant

oil for deep frying

seasonal lettuce and sesame seeds for garnish

Method

1. Preheat oven to 180°C and line a tray with baking paper.
2. Make miso sauce. marinade (see below).
3. Slice the eggplant in half, lengthways, then score the flesh in a diagonal pattern, taking
care not to slice through the skin.
4. Brush all over with sesame oil and cook, skin-side down, in a frying pan for 2-3
minutes until the bottoms flatten and the incisions begin to open. Turn over and cook
cut-side down for around 2 minutes until lightly browned. Transfer to prepared tray.
5. Spoon miso sauce over the cut sides of the eggplant until it runs into the incisions.
Left over marinade can be refrigerated.  Bake for 20-25 minutes until tender and shiny.
Scatter with toasted sesame seeds and lettuce if desired.
Sauce

In a small saucepan combine all the ingredients except the vinegar, eggplant, oil, and lettuce.   Cook over low heat, stirring frequently. Stir in the grated rind.

  1. Taste and adjust. Set aside.

Miso sauce can be kept refrigerated up to 30 days in a glass container.

 

 

 

Fermented Plant-based Kimchi

 

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Ingredients

    •  1 large Napa (Chinese) cabbage ( 1 kg. )
    • 2% sea or Himalayan salt
    • Spring or filtered water
    • 4 finely minced garlic cloves
    • 1 cup finely chopped onion
    • 1/2 cup radishes
    • 2 grated apples
    • 1-2 tablespoons grated ginger
    • 1-2 teaspoons (or more – depending on your taste and tolerance) chilli (you can also use a small fresh red chilli, removing some of the seeds) (optional)
    • 1 tablespoon Shiro or another kind of unpasteurized miso
    • 2 cups finely chopped spring onions
    • 1 cup grated carrot
    • ½ cup thinly sliced daikon or red radish
    • 2 tablespoons wakame or dulse sea vegetable (useful if you should avoid cabbage)

 

 

Method

  • 1. Cut the cabbage lengthways and then into quarters. Remove the inner core. Cut each quarter into thin slices. Weigh the cabbage. Grate the carrots and weigh them. Then calculate the amount of salt according to the weight of the vegetables.
  • 2. Combine the garlic, onion, apple, grated ginger, spring onions, miso and wakame and mix or blend well to make a paste. Add water if necessary. Set aside.
  • 3. Place the cabbage in a large bowl and massage the sea salt in, it should start to soften and feel a little rubbery. Cover with boiled or filtered water, let soak for a few hours.

Kimchi prep.

  • 4. Drain and rinse lightly.
  • 5. In a large bowl, combine the cabbage with the other vegetables then add the paste and massage in to coat everything.kim kneading 1
  • 6.  Pack the mixture into a sterilised glass jar or crock leaving one inch of space at the top (it may expand as it ferments). Make sure you pack it down tight so that the salty brine oozes over the top of the vegetables.
  • 7.  Take a large cabbage leaf and cover the Kim-chi so no vegetables are exposed to the air. Then put a heavy  weight on top, cover and set aside for a week in a cold dark place.kim ingredients 1
  •  8. If it is warm, it will ferment faster. You can open up for a taste and smell test as the days or weeks go by till you are happy with the flavour.
  • ( If there is any mould on the top when you open it up, just scrape it off and discard it unless it is green. Then toss it away and start all over again.)
  • Store in the fridge when you think it is ready and the fermentation will slow down.  Will keep for up to 6- 12 months

Fer. jar

Fermented Sourdough Sweet or Savoury Crepes

Ferment Crepe

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

  1. Combine the dry ingredients in a large bowl.
  2. Add the water and juice or miso and flax egg* stirring to make a batter.
  3. Cover tightly. If you fail to wrap it tightly it will partially dry and will not work as well.
  4. 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.
  5. Place a small frying pan or skillet (for which you have a lid) on medium-high heat until it is warm. Oil pan.
  6. 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.
  7. 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

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Fermented Lemon Glazed Tempeh

Melbourne has the best selection of local fermented foods ever. Tempeh which I love to cook, has an enormous variety and one that I played around with while visiting a few months ago.  It is a wonderful food for vegans, vegetarians alike and anyone who would like to try a different kind of protein that is fermented and can increase your friendly microbes to boost your immune system and general wellbeing.

Tempeh 4

Ingredients

½ cup fresh lemon juice

The rind of ½ lemon finely grated

1 tablespoon finely grated fresh ginger

1 tablespoon tamari or Shiro miso

1 1/2 tablespoons mirin

2 teaspoons maple syrup

1/2 teaspoon ground turmeric

¼ teaspoon freshly ground black pepper

150 gm. tempeh

2 – 3 tablespoons sesame or coconut oil

½ cup finely chopped spring onions

a handful of coriander leaves

½ cup pomegranate seeds

Method

1. Combine the juice, rind, ginger tamari, mirin, maple 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 in half horizontally as well, but you may need to increase the amount of other ingredients.

Tempeh 1

3. Place the coconut oil (more if you have cut thick tempeh in half), so the base of the pan is well covered, over a medium high heat. When the oil is hot add the tempeh and fry until golden. Turn the heat down and cook until golden on the other side.

4. Pour the juice mixture into the pan and simmer for 10 minutes, or until the sauce has reduced down to a thick glaze.

Tempeh 3

Turn the tempeh over once or twice during this time and spoon the sauce over the tempeh from time to time.

Tempeh 2

5. Sprinkle with spring onions, fresh coriander and pomegranate seeds just before serving or cook along in the sauce.

Tempeh 4

 

Zucchini Cashew Cream Rolls

Zucchini close 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

  1. Soak cashews in warm water and set aside.
  2. Preheat oven to 200 C. Oil a sheet of natural baking paper with oil and set aside.
  3. 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.
  4. If using cabbage, drop into boiling water for 1 minute and drain and cool.
  5. Meanwhile, drain cashews, and put in a food processor with the rest of the ingredients Blend till lightly cracked.
  6. Spread some of the pasta sauce into an oiled casserole dish.
  7. Lay a strip of zucchini or cabbage and spread about 1-2 tablespoons of the cashew mixture over each individual strip.
  8. Roll up and top with a teaspoon of the pasta sauce.
  9. 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.

 

zucchini roll ferment

Crispy Tofu

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Ingredients

Bowl

  • 3-4 cups seasonal vegetables- carrots, purple cabbage, squash,  green beans, snow peas, etc.
  • 1 tablespoon finely chopped garlic or ginger
  • Tamari to taste
  • 1 cup coconut or Quinoa flour
  • Grated zest of 2 small limes or lemons
  • 2½ teaspoons coriander seeds
  • 1 tablespoon black (or white) sesame seeds
  • 2-3 tablespoons coriander leaves
  • 250g firm tofu, cut into 2cm. chunks
  • 1 cup chickpea, coconut or quinoa flour
  • 1 egg, lightly beaten
  • About 100ml olive or coconut oil, for frying
  • Himalayan Salt

 

  • Dressing
  • 2 tablespoon lime or lemon juice
    1 teaspoon sesame or olive oil
    2 teaspoons grated ginger
    Himalayan salt to taste
    2 tablespoons olive oil
    Fresh coriander leaves

Method

1. Heat skillet or fry pan. Add garlic or ginger and sauté 1-2 minutes to flavour the oil.

2. Turn down the heat to a simmer and cook for about 10 minutes, until al dente.  Add tamari to taste. Remove from the heat cover and keep warm.

3. Next, make the dressing. Whisk together the lime or lemon juice, oil, ginger,  and an eighth of a teaspoon of salt. Slowly pour in the other olive oil bit by bit, whisking as you do until fully combined and emulsified. Set aside.

4. Lightly crush the coriander seeds, then put them in a bowl with the coconut or quinoa flour, lime or lemon zest and sesame seeds. Add half a teaspoon of salt and mix well. Toss the tofu first in the chickpea flour, then in the egg and finally in the flour mixture, making sure it’s well coated all over.

5. Heat the oil in a medium frying pan over medium-high heat. Once the oil is hot, add half the crusty tofu and fry it for four to five minutes, turning it over so it goes golden-brown and crisp all over. Remove with a slotted spoon, transfer to a kitchen paper-covered plate and keep warm while you cook the remaining tofu (you may find you need to add a little more oil to the pan).

6. Divide the vegetables between plates, Pour over the dressing and stir. Top with the fried tofu and coriander leaves and serve warm.

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