Wednesday, March 25, 2015

Preserving harvest by Fermentation - leafy green recipe

Dear Family & Friends

While we are at the stage of planning intensive gardening for the purpose of growing our own organic food, we also have to start thinking how to keep and preserve our harvest excess. The food we grow last us all year around. One way of keeping seasonal harvest is by fermentation.

Some of the earliest crops that will arrive from the garden
Fermenting greens alters their nutritional value in several ways. In a sense, fermentation moves our leafy green harvest up the food pyramid chart. Fermentation introduces bacteria to our food. (Don't be afraid of bacteria...our bodies are full of it and so with our living environment no matter how clean we think we keep them) After the bacteria have had their fill, there is less energy, or calories, remaining in the veggies as many of the nutrients are pre-digested, making it easier to be absorbed in our intestinal tract. Fibrous cell walls are softened, making their contents more readily available to our digestive enzymes.

While some vitamin C and beta-carotene is lost, the levels of B-vitamins, especially vitamin B-1 and B-2, are often increased. Protein quality is also enhanced as the bacterial enzymes alter the vegetable’s amino acid profile. Fermentation also can break down some of the compounds that inhibit nutrient absorption. It's all good for us, but I must admit that a taste of fermented leaf vegetables is an acquired thing.

eat your greens

Now and again, I will be writing and keeping lacto fermented food recipe here for our record and hopefully you will profit from them too. Would you like to journey with me on this? Let's have a go:)

We have quite a lot of argula/rocket leaves that have over wintered, they will be my first bottle to do this year. Mustard green is also another good candidate.

  • 2 or more bunches shredded leafy greens, enough to fill a quart jar
  • 1-3 tablespoons sea salt
  • 3 garlic cloves, peeled and smashed

  1. In a large bowl combine greens and salt. Massage the leaves with the salt and let rest 10 minutes so that the juices come out of them.
  2. Add half of the greens to a quart jar. Throw in the garlic cloves and pack the rest of the greens tightly on top, pushing them down so that the juices cover them.
  3. Cover tightly and ferment 3 days or until they are bubbly and tangy to your liking. Transfer to cold storage.
Opening a jar of greens is always handy specially when you had a busy day yet still need greens with your meal.

Enjoy and make the most of your day today.



1 comment:

  1. Hello, I stay here for the first time. I think 'simple living' is a good way for children and the whole family. I also never thought, it was possible to care for the family. And then I stayed at home about 12 years. After this time I began once more: 20 years in my job. And now I have a good time in my garden. All the best Edith from Germany