Cultured Foods {aka Bugs, Who Needs ‘Em?}
“Fermented foods help people stay healthy,” Sandor Katz author of New York Times best-selling book “The Art of Fermentation.”
Before we get to the heart of the matter of cultured foods, here is a photo of yesterday’s sky. I was at the pool and the sky was so beautiful I had to take a picture. The picture doesn’t do it justice, but you get the idea.
My husband and I do a good job of learning about what constitutes a healthy lifestyle in terms of eating and exercise, and then we implement what we have learned to the best of our abilities. Our latest foray into healthy eating is fermented {cultured} foods. Please understand that in no way do I consider myself an expert on cultured foods; I am far from an expert, and know just enough to be dangerous. We have been eating cultured foods for years, because we enjoy them, but have intentionally added more into our diet because of the health benefits. Here are some of our favorite cultured foods, all of which we buy at Mana Foods, for those of you on Maui:
~ Yogurt– Nancy’s Yogurt {contains 11 different culture strains} has been a staple for more than a decade.
~ Sauerkraut and Fermented Pickles- We have recently started purchasing sauerkraut that is raw and unpasteurized, so that the beneficial microbes are available to us. One of our favorite brands is Sonoma Brinery. Farmhouse Culture makes fantastic sauerkraut as well. I LOVE their Smoked Jalapeno Kraut; I don’t find it at all smoky, but perfectly spicy! My husband prefers the Ginger Beet flavor, which I also like, but not as much as the Smoked Jalapeno. Both of these companies offer excellent products that are reasonably priced. If you want sauerkraut, these are a must try!
~ Kombucha– We drink a little kombucha most days. Our kombucha comes from Maui Kombucha.
~ GoodBelly Probiotic Drink– This is a delicious nondairy nectar-like drink. My favorite flavor is Mango. If you sign up for their Goodbelly Challenge, they will email you some coupons!
~ Sour Cream- We often spoon a bit of cultured sour cream on our quesadillas. Sour cream is always a yummy addition to a spicy dish.
~ Tempeh– Tempeh is a fermented soy product from Indonesia. Our current favorite way to eat tempeh is seasoned with freshly ground salt and pepper and sautéed in a bit of coconut oil until golden brown. Eat with ketchup and you have something that resembles French fries. A heavy drizzle of Sriracha Sauce is a great addition, if you like a little mouth burn, like I do. We also make a delicious sandwich that we call a “TLT” meaning Tomato, Lettuce and Tempeh. It is fantastic on toasted ciabatta bread. Our tempeh is in the freezer until we are ready to eat it, and then it thaws very quickly.
~ Miso- I like kale salad with Outstanding Miso Sesame Dressing. There is also miso soup, which is delicious!
Here are a few of the cultured foods we’ve enjoyed in the last few days:
Tempeh Sautéed in Organic Coconut Oil
Slice tempeh into approximately 1/2 inch slices. Spray skillet {we use cast iron} with pan spray, then melt about 1 tbsp. of coconut oil. When the oil is hot, add the tempeh slices. Season with freshly ground salt and pepper to taste. Sauté, turning occasionally, until golden brown. Serve hot with ketchup and Sriracha Sauce, or whatever you like.
Yogurt with Pineapple, Peach and Cranberry Preserves
Put some yogurt in a bowl, and top with homemade preserves, and your choice of any or all of the following toppings: unsweetened coconut, maple syrup {the real stuff please, preferably Grade B}, good quality honey, cinnamon, cacao nibs, nuts, hemp seeds, ground flax seeds, Buckwheat Chia Crunch or anything else you’d like.
Pineapple, Peach and Cranberry Preserves
**This is really more of a guideline than a specific recipe. You can adjust everything to your taste, including changing the fruits to what you have available.
1 Maui Gold pineapple
1 quart chunked fresh or frozen peaches
2 cups fresh or frozen cranberries
1 cinnamon stick
approximately 1 tbsp. good quality honey
Juice of 1/2 a juicy lemon
Grind of salt
Get a Maui Gold pineapple if you can {we buy ours at Costco, maybe Mainland Costco sells them also-I think they do}, otherwise a “regular” fresh pineapple will do. Cut up the pineapple into chunks {see previous pineapple blog post}. Put all of the pineapple chunks into a wide-mouthed saucepan {for better evaporation of the liquid}. Add 1 quart of peach chunks {we used the peaches we froze in August} and 2 cups fresh or frozen cranberries. You can certainly use a different berry if you are not a cranberry fan, but you can’t really identify them as cranberries as far as taste goes . Squeeze half a lemon and add the juice, and then throw in a cinnamon stick and a grind of salt. Spoon in some good quality honey to taste. We used about 1 tbsp. Bring to a boil, and then turn down the heat and simmer on low until thickened. The timing will depend on how juicy your fruit is. The preserves will thicken as they cool.
These preserves are meant to be made and eaten within a week or so; they are not preserved, so will not keep.
These preserves also taste great with one of our new favorite breads, from 101 Cookbooks. I have made several of her bread recipes, and we have loved them all.
Photo from 101 Cookbooks
Easy Little Bread
from 101 Cookbooks
1 1/4 cups / 300 ml warm water (105-115F)
2 teaspoons active dry yeast (one packet)
1 tablespoon runny honey
1 cup / 4.5 oz / 125 g unbleached all-purpose flour
1 cup / 5 oz / 140 g whole wheat flour
1 cup / 3.5 oz / 100 g rolled oats (not instant oats)
1 1/2 teaspoons fine grain sea salt
2 tablespoons butter, melted, for brushing
In a medium bowl, sprinkle the yeast onto the warm water and stir until the yeast dissolves. Stir in the honey and set aside for a few minutes, until the yeast blooms and swells a bit – 5 – 10 minutes.
In the meantime, mix the flours, oats, and salt in a large bowl. Add the wet mixture to the dry and stir very well.
Brush an 8-cup loaf pan {9″x5″} generously with some of the melted butter. Turn the dough into the tin, cover with a clean, slightly damp cloth, and set in a warm place for 30 minutes, to rise.
Preheat the oven to 350F / 180C, with a rack in the middle. When ready, bake the bread for 35-40 minutes, until golden and pulling away from the sides of the pan. I finish things up by leaving the bread under the broiler for just a heartbeat – to give the top a bit deeper color. Remove from oven, and turn the bread out of the pan quickly. Let it cool on a rack so it doesn’t steam in the pan. Serve warm, slathered with butter.
Makes 1 loaf.
Adapted from Gran’s Kitchen: Recipes from the Notebooks of Dulcie May Booker.
Prep time: 10 min – Cook time: 35 min
My Variations of Easy Little Bread {follow the same mixing instructions as the original recipe}
Variation #1: Oat Rye Bread with Sunflower Seeds
1 1/4 cups / 300 ml warm water (105-115F)
2 teaspoons active dry yeast (one packet)
1 tablespoon runny honey
140 grams whole wheat flour
100 grams oats {not instant}
65 grams dark rye flour
60 grams unbleached white flour
1/2 cup sunflower seeds
1 1/2 teaspoons fine grain sea salt {I used kosher salt}
2 tablespoons butter, melted, for brushing
Variation #2: Cinnamon Date Bread with Walnuts
1 1/4 cups / 300 ml warm water (105-115F)
2 teaspoons active dry yeast (one packet)
1 tablespoon runny honey
140 grams whole wheat flour
100 grams oats
125 grams unbleached white flour
3 tsp cinnamon
1 1/2 teaspoons fine grain sea salt {I used kosher salt}
2 tablespoons butter, melted, for brushing
5 dates, snipped into small pieces
Have you added any delicious cultured foods to your meals? If so, which ones?
If you are in Maui, you may want to visit the Upcountry Farmer’s Market. They sell many different kinds of cultured foods there.
Additional Reading:
http://michaelpollan.com/articles-archive/some-of-my-best-friends-are-germs/
The Art of Fermentation by Sandor Katz
Video of Sandor Katz talking about fermented foods
Cooked: A Natural History of Transformation by Michael Pollan
Bon appetit!
Maui Girl Cooks 