Introduction to fermented foods

I wanted to get this post up fast so that I could share a recipe.  I will be back later to modify/elaborate.

Fermentation is the oldest form of persevering food.  Salt it used to combat unwanted bacterial growth so that good bacteria can grow and multiply.  This good bacteria helps to preserve the food, and is also essential to good gut health.

Kimchi, Jalapeño purple sauerkraut, dilly pickles, and apple pepper slaw

The main things to remember when fermenting are making sure that you have good produce (preferably organic), because most of the good bacteria is on the outside of the produce.  Also, make sure you are using a trusted recipe that has the correct amount of salt, and you will need an air tight vessel for fermenting.  I like to use fido jars that I purchased from Wegmans.  When fermentation starts, a gas will be produced, which will cause pressure in your vessel.  If you have not used a vessel with an airlock, you will need to burp your container.

Apple Pepper Slaw

1 pound shredded purple cabbage
1/2 - 1 apple, washed and shredded
1/2 large bulb of celeriac (celery root), peeled and shredded
1 large carrot, washed well and shredded (I don't peel it)
1 large onion, peeled and shredded
1 bell pepper, chopped finely
4 tsp. sea salt (do not use anodized salt!)

Your shredded ingredients should weight about 2 pounds.  If you have more than two pounds, add more salt per the 4 tsp. salt to 2 pounds veggies ratio.

If you do not have celeriac, you can use a different mild root vegetable, or just add more shredded carrots.

Make sure your vessel is cleaned well, but free of detergent residue.

In a kitchenaid mixer, add your cabbage and salt and mix on low until you can see that the cabbage has been massaged enough to release it's juice.  It will look almost like it has been cooked.  If you do not have a kitchenaid, you can do this step by hand.  It may take a while, and you can use a wooden spoon to help along with the process, or a pounder if you have one.

Next, add in the remaining ingredients and stir.  Take a handful at a time of your slaw mixture, squeeze out the juice and place it in your airtight vessel, tamping and packing it down as you go with your wooden spoon.  Once you have added all of your cabbage mixture, take the juice and poor it on top.  You should have all of your cabbage covered.  This will prevent any mold growth.  Seal your vessel and keep at room temperature for 4 - 5 days, burping daily to release pressure.  Start tasting the slaw at 4 days, when it gets to your desired sourness, refrigerate.

I like to triple this recipe.  We haven't ever had it in our fridge for over a month, but it should last 6 months to a year refrigerated.