CONTENTSINTRODUCTIONMy story --------------------------- 3What is fermentation? ----------------- 7The three stages of fermentation --------- 9Our bacterial ecosystem ---------------- 9The culture of culture ----------------- 10The science and lore of the kitchen ------- 13Love food, hate waste ----------------- 13A note on ingredients ------------------ 13Getting started ----------------------- 17Fermentation techniques: Your new alchemical talents --------- 18Kitchen equipment ------------------- 23Fermentation FAQs ------------------ 24SAUERKRAUTSClassic sauerkraut ------------------- 30Whole fermented cabbage ------------- 31Spring/summer krauts Apple ginger kraut with orange ---------- 33Beet and kohlrabi veggie surprise sauerkraut ---------------- 33Golden kraut ----------------------- 33Hola curtido ------------------------ 33Super hulk kraut -------------------- 36Autumn/winter krauts Super spicy seaweed kraut ------------ 38Moroccan kraut --------------------- 38Four thieves kraut ------------------- 39Krishna kraut ----------------------- 39Christmas kraut -------------------- 39KIMCHISimple classic kimchi ----------------- 42Brussels sprout kimchi ---------------- 44Daikon radish kimchi (kkakdugi) --------- 45Cucumber kimchi (oi-sobagi) ----------- 46Sweet rice paste -------------------- 49VEGETABLE FERMENTSSeeds (legumes) Dilly beans ------------------------- 52Sweet and sour sugar snap peas -------- 54Nasturtium capers ------------------- 55Root vegetables Dilly carrots two ways ---------------- 56Moroccan carrots ------------------- 59Carrots with an Indian twist ------------ 59Pink pickled turnips #1 ---------------- 60Pink pickled turnips #2 --------------- 60Ginger ---------------------------- 63Horseradish ------------------------ 64Tubers Fermented mashed potatoes ----------- 65Bulbs Fennel ---------------------------- 66Onions ---------------------------- 67Garlic ----------------------------- 68Korean-style pickled garlic ------------- 69Sweet and spicy onion relish ----------- 71Flowers Indian-spiced lacto-fermented cauliflower - 72Zesty broccoli stem pickles ------------ 73Fruits Butternut squash -------------------- 74Zucchini -------------------------- 75Cucumber pickles ------------------- 77Jalapeños ------------------------- 78Tomatoes -------------------------- 79Tomato salsa ----------------------- 82Sicilian fermented eggplant ------------ 84Fermented baba ghanoush ------------- 85Mushrooms ------------------------ 86Mushroom pâté --------------------- 87Leaves Indian chard pickles ------------------ 89Wild garlic leaves -------------------- 89Ways to use leftover brine ------------- 91CulturedClub_txt_final.indb 72/8/18 3:29 PMFRUITLacto-fermented blueberries ----------- 95Lacto-fermented grapes --------------- 95Bananas -------------------------- 96Preserved lemons ------------------- 97Lacto-fermented relishes and chutneys Lime pickle ------------------------ 98Apple relish ------------------------ 99Apple five-spice relish ---------------- 99Indian relish ------------------------ 100Pineapple and mint relish -------------- 103Rhubarb salsa ---------------------- 104Raisin and spice relish ---------------- 106Coconut chutney -------------------- 107Mango chutney --------------------- 107CONDIMENTS, DIPS, AND TAPENADESDukkah --------------------------- 110Furikake --------------------------- 111Yangnyeomjang dipping sauce ---------- 111Lacto-fermented mustards Kombucha mustard ------------------ 112Quick mustard to use up your brine ------ 113Lacto-fermented sauces and dips Lacto-fermented mayonnaise ----------- 115Don’t throw out your eggshells! --------- 116Lacto-fermented ketchup ------------- 117Kombucha ketchup with a little spice ----- 117Happy fermented chili sauce ----------- 118Lemony hummus -------------------- 120Olives Green olive and preserved lemon tapenade ----------------------- 122Fig and olive tapenade ---------------- 122Beet tapenade ---------------------- 123Lacto-fermented pestos Kale pesto ------------------------- 127Kefir pistachio pesto ----------------- 127Nasturtium pesto -------------------- 128DAIRY AND NUT MILK FERMENTSKefir Milk kefir -------------------------- 134Chocolate smoothie ------------------ 135Golden paste ----------------------- 136Golden smoothie -------------------- 136Basic kefir dressing ------------------ 137Herby ranch-style dressing ------------ 137 Honey mustard dressing -------------- 137Caesar salad-style dressing ------------ 137Labneh cheese --------------------- 138Sweet healing water ----------------- 140Cultured cream --------------------- 142Kefir sour cream -------------------- 142Cultured butter --------------------- 143Nut milk kefirs Coconut milk kefir ------------------- 144Nut milk kefir ----------------------- 145Nut cheeses Soft cheese ------------------------ 148Hard cheese ----------------------- 149Cheese log ------------------------- 151Easy feta-style cheese ---------------- 151BREADS AND CRACKERSSoaked oats bread ------------------- 154Wholegrain kefir spelt bread ----------- 156Flaxseed focaccia à la Susan Jane White -- 157Vegetable bread slices ---------------- 158Gone crackers ---------------------- 158Fermented flaxseed and onion crackers --- 160Brown rice crackers ------------------ 162Buckwheat crackers ------------------ 163Soaking, souring, and sprouting --------- 164CulturedClub_txt_final.indb 82/8/18 3:29 PMSOAKED BREAKFASTSPorridge --------------------------- 168Overnight oats ---------------------- 168Kefir breakfast ---------------------- 169Green porridge with buckwheat, chia, and coconut --------------------- 170Rice and miso breakfast --------------- 173Buckwheat crispies ------------------ 174SOUPSChicken broth ---------------------- 178Kitchen scraps vegetable stock --------- 179Super quick Japanese dashi (seaweed stock) ------------------ 180Seaweed relish --------------------- 181Clear broth with kimchi --------------- 182Quick Asian broth ------------------- 183Beet kvass and sauerkraut summer soup -- 18552 garlic clove soup ------------------ 186Indian buttermilk soup ---------------- 189Super green soup with sauerkraut ------- 190Creamy cucumber soup --------------- 192Healing bowl ----------------------- 195THE FERMENTED FIX: SNACKS, STARTERS, AND SUPER-FAST SUPERFOODVeggie sticks with miso and walnut dip ---- 198Incorporating fermented foods onto the modern-day abundance plate -------- 199The Cultured Club open sandwich challenge ---------------------- 200Grab ’n’ go focaccia ----------------- 202Fermented crackers with labneh and sauerkraut --------------------- 203 Portobello mushrooms with labneh and pistachio pesto ------------------ 204 Super quick sauerkraut seed bowl ------ 207Rice bowl with furikake, seaweed relish, and spicy seaweed kraut ------ 207Eggs Fermented eggs -------------------- 209Miso marinated eggs (miso tamago) ----- 210Beet kvass eggs --------------------- 211Beet kvass eggs with fermented mayonnaise and dukkah ---------------------- 214Ramen eggs ------------------------ 214Eggs any way with tons of kimchi over salad ----------------------- 215Pickled platesCabbage rolls with vegetables and mushrooms ---------------------- 217Zucchini wraps with lemon labneh cheese, pomegranate seeds, and nasturtium capers ---------------- 219Kefir mackerel pâté ----------------- 220Collard wraps with kefir mackerel pâté, radishes, and cucumber pickles ------ 222Dosas with spicy potato filling ---------- 224Buckwheat and millet superfood kimchi pancakes ---------------------- 226Sauerkraut pancakes ---------------- 227 Indian socca with cashew nut cheese and sweet and spicy onion relish ----- 228Avocado pesto tarts with a nut crust ---- 229 Don’t throw out your avocado stones! --- 231 Polenta with caramelized onions and fermented mushrooms ------------ 232Sweet potato boats with avocado butter, horseradish sour cream, gomasio, and chili kale crisps ------------------ 235Chili kale crisps -------------------- 237The Cultured Club burger ------------ 238 Chickpea burgers ------------------- 240Bean paste ----------------------- 241Masala quinoa croquettes with Indian cauliflower and mango chutney ------- 242Vietnamese pancakes with kimchi ------ 244Tamagoyaki (Japanese egg roll) with daikon radish kimchi -------------- 246Moroccan tagine with preserved lemons - 248CulturedClub_txt_final.indb 92/8/18 3:29 PMThai bowl with a quick Thai nut sauce --- 251Homemade tempeh ----------------- 252Marinated tempeh with carrot and zucchini noodles ----------------- 253 Fermented teff flatbread (injera) -------- 256Lemon dal with injera and coconut chutney ------------------------ 257Spicy Ethiopian lentils with injera ------- 258Falafel with hummus and baba ghanoush -- 260DESSERTSFudge ice pops especially for the kiddies - 265Banana ice cream with salted caramel sauce ------------------------- 266Vanilla kefir ice cream --------------- 267Mint chocolate ice cream ------------- 268Vegan coconut lime ice cream --------- 268Cultured apple and goji berry compote with toasted buckwheat and coconut yogurt ------------------------- 270The Cultured Club’s chocolate celebration cake -------------------------- 273Grain-free kefir brownies ------------- 274Coconut flour crêpes ---------------- 275Fruit roll-ups ---------------------- 277FERMENTED BEVERAGESWater kefir ------------------------ 280Coconut water kefir ----------------- 282Coconut water kefir anti-inflammatory smoothie ----------------------- 282Vietnamese lemonade (chanh muoi) ----- 283Ginger bug ------------------------ 284Turmeric bug ---------------------- 285Lemon gingerade ------------------- 286Lime turmericade ------------------- 286Tepache -------------------------- 291Whey drinks The best bubbly lemonade ------------ 293Kvass Honey kvass ---------------------- 295Beet kvass ------------------------ 297Pretty pink smoothie ---------------- 297Vegetable drinks Probiotic tomato juice --------------- 299Bloody Mary ---------------------- 299V8 juice -------------------------- 300Kombucha Basic kombucha -------------------- 302Jasmine or hibiscus kombucha -------- 304Lemon ginger kombucha ------------- 305Spicy chai kombucha ---------------- 306Chia kombucha -------------------- 306Green smoothie -------------------- 306Probiotic coffee kombucha ------------ 307Fermented honey drinks Switchel -------------------------- 311Jun ------------------------------ 312Rose petal mead -------------------- 314VINEGARSKombucha vinegar ------------------ 318Kombucha vinaigrette --------------- 318Scrap apple vinegar ----------------- 321Pineapple vinegar ------------------ 322Orange and rosemary vinegar ---------- 324Orange, lemongrass, and star anise vinegar - 324Spice vinegar ---------------------- 325FOOD AS MEDICINEMaster tonic ---------------------- 328Pickled turmeric root ---------------- 330Anti-inflammatory remedy ------------ 330Honey ferment for a cold -------------- 332Kefir cleanse ---------------------- 333DIY probiotic powder ---------------- 334Index ---------------------------- 336CulturedClub_txt_final.indb 102/8/18 3:29 PMINTRODUCTION 3MY STORY It’s hard to really know where the inspiration for something so intrinsic stirs from until you are deep in the journey. It’s only in retrospect that the obvious seems clear and the journey’s meaning has conviction. Beyond being intrigued, I had no idea why I was choosing to forcibly rot all my food! It all began when my life transitioned into motherhood. In motherhood, there is a meeting of one’s own childhood, and as I now see it, this stands as an homage to my early childhood and my parents. Not many of us in Ireland grew up with these fiercely fermented, powerfully pungent foods. Perhaps the closest we came was the buttermilk mixed into the mashed potatoes or the smell of soda bread baking on the griddle.To describe my childhood, it would taste of honey and home cooking. It would smell of a hearty stew and hedgerows coupled with the heady mix of iodine, ether, borax, liniments, and gauze from an old-school pharmacy. One of my favorite things to do as a child was to accompany my father around the countryside with our heads in hedgerows, inspecting forageable goods and checking on his beehives. By day he was that old-school chemist, making and mixing tinctures and creams to heal the long line of customers waiting for their turn to tell him their woes; but by night, he was a honey maker and alchemist. Honey would be strained and some was always reserved for his hobby of making mead as he tinkered away with various airlocks and demijohns. For a pioneer, this was a dedicated hobby. As I grew into my teenage years, I followed him into the pharmacy for an apprenticeship of sorts, with his hope that someday I would continue his legacy. However, there is clearly something more irresistible about honey and herbs than boxes of pills.These memories are cozily nourished in the comforting smells and tastes of homemade cooking from my mother’s kitchen. As a home economics teacher, she ran the home with dedicated attention. We knew our grocer, butcher, and milkman, and every meal was cooked CulturedClub_txt_final.indb 32/8/18 3:29 PM4 THE CULTURED CLUBfrom scratch. If we ate out once I must have missed it, as I have no recollection of it. I’m lucky that cooking skills were passed down daily, even if most were by observation or some kind of osmosis. Wherever I’ve gone, I have always felt equipped to decipher tastes and lodge them in my memory bank. Taste has a memory that we draw on continually as we eat and I bring all those edible flavors along. These two early influences now seem inseparable.When I discovered fermentation, it was no surprise to me that it should fit together in a complete understanding. There was an innocent fascination that kept me curious, but as I began to feel the benefits and became so consciously happy, I really got it—food is medicine. My childhood primed me for it. Using simple food science to make my medicine was the perfect marriage. The dictionary definition of medicine states that it is “the science or practice of the diagnosis, treatment, and prevention of disease.” As I mature, prevention is my motivation. The details of this book hover somewhere between home cooking, a curiosity for cheffy imagination, food science technique, and an unquestionable belief that food is a medicine that can promote great healing or cause great harm. It is radical home economics, which appeals to my renegade soul and the real pharmacist I was meant to be.Perhaps, too, there is a hope that my children will be able to claim this as their heritage. How lucky for them that the scent of their childhood will be the pungent waft of kimchi or the tang of kombucha or that they happily drink beet kvass without even thinking twice. And they will be fiercely proud to eat, enjoy, and know this memory on their taste buds. I hope they agree. Goodness knows future generations need every bit of help they can get to navigate a path away from diabetes, for how we have cared for this community of bacteria living within and on us is not only important for our own health, but also for the generations to come.4 THE CULTURED CLUBCulturedClub_txt_final.indb 42/8/18 3:29 PM128 THE CULTURED CLUBNASTURTIUM PESTOMaybe it’s because these little bursts of floral beauty are so easy to grow that I love them (I didn’t inherit my father’s green thumb). Plant a few seeds—they are beyond rewarding as the flower, leaf and seedpod are all edible (try the nasturtium capers on page 55). The peppery taste of the leaves and flowers will surprise you and they’ll add a burst of beauty to your plate.MAKES 1 X 1-PINT JAR1 cup walnuts1 cup grated Parmesan cheese or 5 tablespoons nutritional yeast4 ounces nasturtium leaves2 ounces nasturtium flowers5 garlic cloves, peeled1 cup olive oil 2 tablespoons fresh whey or pickle brineToss everything into a food processor and blend. Transfer to a clean pint jar, making sure you leave 1 inch of headspace at the top of the jar. Leave to ferment for two days, then store in the refrigerator for up to one month.CulturedClub_txt_final.indb 1282/8/18 3:33 PMCulturedClub_txt_final.indb 1292/8/18 3:33 PMNext >