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Nourished by Nature
United Kingdom
เข้าร่วมเมื่อ 8 เม.ย. 2020
My name is Janice, I am a passionate foodie and Fermentista. That's a fun word for someone who loves to ferment! That is certainly me!
In fact, its become a bit of an obsession, the more I learn, the more excited I become about the power of food, nutrition and especially fermented food and drinks, to heal the body on every level. They are packed with probiotics, taste amazing as well as being simple and inexpensive to make at home.
I personally,follow a plant based diet, packed with seasonal veggies, wholegrains, nuts, seeds and pulses. Sourdough, kombucha, kefir and fermented veggies are a regular part of my daily diet and I've honestly never felt better.
Variety is the spice of life so a focus on seasonal food features highly in my recipes, along with organic and locally sourced when possible.
Here you will find lots of delicious, plant based and fermented recipes, alongside health tips and information.
In fact, its become a bit of an obsession, the more I learn, the more excited I become about the power of food, nutrition and especially fermented food and drinks, to heal the body on every level. They are packed with probiotics, taste amazing as well as being simple and inexpensive to make at home.
I personally,follow a plant based diet, packed with seasonal veggies, wholegrains, nuts, seeds and pulses. Sourdough, kombucha, kefir and fermented veggies are a regular part of my daily diet and I've honestly never felt better.
Variety is the spice of life so a focus on seasonal food features highly in my recipes, along with organic and locally sourced when possible.
Here you will find lots of delicious, plant based and fermented recipes, alongside health tips and information.
Sweetcorn Relish Recipe
Ingredients
· 3 cups frozen or fresh sweetcorn
· 1 red pepper, diced
· 1 red onion, finely diced
· ½ courgette, diced or a couple of stalks of celery
· ½ to 1 teaspoon chilli flakes (optional)
· 3 tablespoons chopped coriander or flat leaf parsley
· 1 to 1.5 teaspoons fine salt
· Juice of ½ lime
· 1 tablespoon raw honey or maple syrup, to be added after the ferment (optional)
Method
1. Combine the corn, pepper, onion, courgette and coriander in a bowl
2. Add a teaspoon of salt, squeezing and massaging the veggies until there is some brine.
3. If you don’t have enough liquid, then cover the bowl with a tea towel and leave it for 30 minutes or so, the salt will continue to pull the water out of the cell walls. Give it another good squeeze and add the extra ½ teaspoon salt to create extra brine, if you need to. A spoonful of lemon or lime juice will also add extra liquid, reduce the pH and add extra flavour.
4. Add the chilli flakes and give it a good mix.
5. Press the mixture into a 1 litre glass clip top jar, more brine will release at this stage and you should see brine above the veggies.
6. Top with a small ziplock bag. Press the plastic down onto the ferment, fill it with water or brine (dissolve 1 tsp salt in 250 mls water) and close the jar.
7. Set aside to ferment, out of direct sunlight for 4 to 7 days.
8. Check daily to make sure the veggies are submerged, pressing down as needed to bring the brine to the surface.
9. You can taste it after 4 days. It’s ready when it tastes slightly sour but still retains some sweetness from the corn.
10. When its ready, add the raw honey or maple syrup, if using.
11. Transfer to a smaller jar or jars, and store in the fridge for up to a month.
For more fermented fun, follow me on all platforms at @benourishedbynature.
· 3 cups frozen or fresh sweetcorn
· 1 red pepper, diced
· 1 red onion, finely diced
· ½ courgette, diced or a couple of stalks of celery
· ½ to 1 teaspoon chilli flakes (optional)
· 3 tablespoons chopped coriander or flat leaf parsley
· 1 to 1.5 teaspoons fine salt
· Juice of ½ lime
· 1 tablespoon raw honey or maple syrup, to be added after the ferment (optional)
Method
1. Combine the corn, pepper, onion, courgette and coriander in a bowl
2. Add a teaspoon of salt, squeezing and massaging the veggies until there is some brine.
3. If you don’t have enough liquid, then cover the bowl with a tea towel and leave it for 30 minutes or so, the salt will continue to pull the water out of the cell walls. Give it another good squeeze and add the extra ½ teaspoon salt to create extra brine, if you need to. A spoonful of lemon or lime juice will also add extra liquid, reduce the pH and add extra flavour.
4. Add the chilli flakes and give it a good mix.
5. Press the mixture into a 1 litre glass clip top jar, more brine will release at this stage and you should see brine above the veggies.
6. Top with a small ziplock bag. Press the plastic down onto the ferment, fill it with water or brine (dissolve 1 tsp salt in 250 mls water) and close the jar.
7. Set aside to ferment, out of direct sunlight for 4 to 7 days.
8. Check daily to make sure the veggies are submerged, pressing down as needed to bring the brine to the surface.
9. You can taste it after 4 days. It’s ready when it tastes slightly sour but still retains some sweetness from the corn.
10. When its ready, add the raw honey or maple syrup, if using.
11. Transfer to a smaller jar or jars, and store in the fridge for up to a month.
For more fermented fun, follow me on all platforms at @benourishedbynature.
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My 12 year old son keeps a jar of kefir as a bit of a pet lol. He’s named it Kevin and it has grown to be very large happy grains. So we’re happy to have been able to use a whole cup of Kevin today in this recipe. We’ll bake the bread tomorrow to go with our pasture raised lamb roast. Thank you for your wonderful recipes.
@@MoMoMack Well done to your son and hurrah for Kevin! He is obviously very happy and will make you fabulous kefir bread! 😁
Using the base of the butternut squash as a brine weight is genius! Thank you
Is it possible to make this with 3 cups rye and one and a half wholemeal and a cup of treacle/golden syrup and a teaspoon of salt?
It will be way too dense with that much rye flour! Rye behaves differently and needs more liquid and it bakes really dense! I do 3 cups of white and 1 of wholemeal and that works really well.
So you don't have to open the jars during the fermentation? Might they not explode? How does the liquid get out if the jar is sealed.....or did I misunderstand what you said?
The glass clip top jars with the rubber seal are perfect for fermenting. Any fermentation gases/brine can escape through the seal but oxygen can't get in. There is no need to open the jar until the fermentation is complete. Always open the jar carefully since ferments can still be active and can sometimes fizz up when we open them! 😁
@@janice.nourishedbynature I never ever knew that.... I just thought it would explode....like my kombucha did.....and I used a bottle with those tiny rubber seals (flip tops, like beer bottles) Can't wait to try these carrots made this way!
I love your channel. Thank you for these great ideas. ❤
Whats the carb content like?
I have no idea!
me too, I would be curious to see how it affect a glycemic test for diabetes
Thanks for the recipe, great way to use up my milk kefir. Only problem I had was it was dense once cooked (I baked for over an hour), not crumbly inside at all. It smells and taste great but the texture is heavy and moist. I did leave it in the fridge for an additional 24hrs and then outside for 2hrs to get up to room temp. Maybe that was the issue? Any advice welcomed! Thanks
Hi, did you massage the veggies in salt and let sit to remove extra water?
Just add the salt along with the other ingredients, this is more of a paste than a brine. 😁
Thank you for the great video, Janice. When using loose leaf tea instead of bags, what would be the ratio per liter? Thank you ❤
Just make it the strength you would drink it. So probably a teaspoon per cup, so between 3 to 4 tsps per litre. 😁
Can I use oat milk, we gave up dairy a month ago and have been vegetarian for over thirty years. So we do not want dairy
Love it 🥰 simples and straight forward goodness thanks 🙏🏽
Thanks for that video, nice and clear and I have plenty of home made kefir! But a couple of questions please? If I leave it for 24 hrs in the fridge for a second 'ferment', do I then bring it out and leave to come to room temp/rise somemore? Also is that 200 fan or conventional please? Its all made and starting its 24 hours on the side - really hoping this is going to be good as its a lot quicker hands on time than my current recipe!
Hi Colleen, the fermentation is 24 hours at room temperature, not in the fridge. After 24 hours, it goes into a loaf tin and left at room temperature for another hour or so. I use 200 C on my fan oven. This is the easiest fermented bread you will ever make.
@@janice.nourishedbynature thanks for your quick reply!- yes, it was left on the side (with its shower cap!) about 24 hours ago, now sitting in the tin, oven warming up. Did you say that once it had done the 24 you could put it in the fridge in the tin for another 24? Have you ever frozen it in the tin, pre second 'rise'? I usually make 2 at a time though to save on electricity then freeze one.
It's called acrylamide.
I didn’t understand the name of the chemical that potatoes put out when cook in hot oil. Could you let me know??? Love fermented food. Thank you great video.
I make organic soy milk at home from organic beans, can I use them to make organic soy kefir like what you are teaching here ?
Yes absolutely! 😀
Great video, thank you! Hoping for more content from you! /Wave from the US ❤
Your loaf with the homemade kefir looks so delicious!
Great video! I had no idea I could use plant milk for kefir! Thank you!
Such great tips. I feel confident converting my black tea scoby now!
You got me again. Im a farily experienced kombucha brewer, but was ignorant about coffee kombucha until just now. Thank you for the tutorial and inspiration!
And here I thought I knew some things about fermentation... You taught me a lot in this short video. My mouth is watering watching you try the crispy brown wedges with the hawthorn ketchup. Yum! Yhank you for this video!
Glad you enjoyed it!
Thank you so much! I'm actually doing this with three cornered leek as my garden is filled with it. Also pickling a load of it.
Brilliant idea, I have loads of 3 cornered leeks too so been using them along with the wild garlic for extra diversity points,! 😁
@@janice.nourishedbynatureJust finished! I ended up using about 400g of three cornered leek (plus a few random dandelion leaves and parsley), 3tsp ish salt, 200g of mixed seeds, lemon juice and a splash of my own ACV. I had to use extra greenery as there really wasn't much juice, they're pretty thin leaves, it's definitely more of a nut butter / paste. I'll mix with olive oil and a little honey when I use it :) Should I burp the jar during the first week?
Thank you so much! ❤
no yeast ????
no yeast ???
No yeast, the kefir contains a selection of active yeasts which make the bread rise.
you talk too fast my brain is slow
Slow down playback speed x
Rosemary is very good for memory and cognitive function in general.
I’m going to use less salt next time since it’s a little too salty for my taste.
You can cut the salt to 1tsp.
Can I use my black tea scoby for green tea kombucha?
is there any way i can stop buying milks? I dont want to drink substitute milks either...(and i'm vegan , so no dairy)....or is there a cheaper and healthier liquid I can use?
Love your recipe 😍 Advice... Avoid Grape Seed Oil Please look into it further 👍
Can you reuse the leftover strained brine from the previous batch to ferment a new batch of potatoes?!?!
No, make a fresh brine for a new batch.
Do you use filtered water or tap water?
I use filtered water since tap water generally contains chlorine which can affect the microbes. Depends on the area you live, some tap water is worse than others!
So, do the grains ever need regular cow’s or goat’s milk bath to be healthy? I’m vegan and would be using plant milk for the kefir, but I’ve heard that the grains may need real dairy ?
The grains tend to deteriorate over time in plant milk and they don't grow, but they will make decent kefir for a few months. If you can't refresh them in dairy you could add another source of food for them to pep them up. A teaspoon of inulin powder works well or a teaspoon of organic mollases but that makes the kefir a muddy brown colour! Hope that helps. 😁
I just made this and I can't stop bits of chopped coriander floating about at the top of the brine. Is this going to ruin my ferment?
Hi Janice 👋 Do you think you could use one cup of organic rye wholemeal flour rather than usual wholemeal flour? Thanks 🙏
Rye flour is really dense and needs more liquid so I wouldn't add a whole cup or you could end up with a very dense loaf. The most I would add is half a cup of rye. But I haven't tried it with rye myself. I do love rye bread but rye flour behaves very differently to standard bread flour. Hope that helps! 😁
Ok, thanks for the advice. I’ll skip it and just stick with all organic white as I only have that and the rye flour. I’m trying to make more bread so I’m looking forward to seeing how this turns out! I’ll have to rely on feedback from my family as I am GF! May try it with a GF flour at some point too….🤩
Ok, thanks for the advice. I’ll skip it and just stick with all organic white as I only have that and the rye flour. I’m trying to make more bread so I’m looking forward to seeing how this turns out! I’ll have to rely on feedback from my family as I am GF! May try it with a GF flour at some point too….🤩
Hey how do you store the grains after your done?
Great!
i have done this with your flours but i dont want to used fortified flour can i make it all whole meal or maybe use same ratio with spelt flour white and wholemeal
Yes you can use whatever flour you like. A mix of spelt and wholemeal should work well. It will be more dense but still delicious!
This is a great videom but realise that I am trying to cut down on the sugar as that amount of sugar seems alot. Is that where i am going wrong and I use organic cane sugar??
The sugar is food for the kefir grains so the finished drink doesn't contain loads of sugar, the kefir grains metabolise it. You can use organic cane sugar. In what way are you going wrong?
Love the butternut squash idea!
Thanks for posting this video; more people should be aware of this technique for lacto fermenting potatoes. Apparently the Quechua people in Peru traditionally fermented whole potatoes in order to reduce their toxins. Just a couple of points: We've always been told that all the goodness is in the skin. Well in fact many of the toxins in potatoes are concentrated in the skin, as this is the potato's first line of defence against pests, so we shouldn't be afraid to peel them. Also, some people don't understand the point of lacto fermenting foods that you're then going to cook, because obviously you'll end up destroying the beneficial probiotics, but in the case of potatoes it's the same as with sourdough bread - not only does it get rid of toxins but it also converts a lot of the sugars into lactic acid, thus reducing the glycemic index. So you can even incorporate modest amounts of these foods into a low carb or even keto diet. You can also fry these as chips, French fries or crisps - just make sure not to use "vegetable" oils, aka seed oils. It's now becoming universally accepted that our traditional saturated animal fats, which for the last few decades have been so maligned, are actually far better, and of course far more natural, than factory-produced oils from seeds that are unable to be extracted by domestic technology. I got all this from a really interesting book I'm currently reading - "Eat like a human" by Bill Schindler.
Amazing. Thank you.
That is NOT a salsa! You make any Mexican embarassed with what YOU call salsa .. shane on you. 😢
does it harm the kifer grains to strain it through a metal strainer
Yes I believe so from what I have been told. Metal kills the grains so have to use plastic sieve and spatula
Thank you so much! I’ve been looking for a kefir bread that’s easy💜
Yay I can use my kefir
Great Video. I'm excited to try this recipe. Thanks so much. Blessings.
@benourishedbynature could I use homemade oat milk? Wonderful video, thank you for sharing your knowledge :-D
This is possibly the best and easiest to follow video on fermenting I've seen. Thank you!
Can I use the small packets of freeze dried kefir culture and if so, do I need to warm the milk?
A delightful recipe, thank you Janice! Do you have any recommendations/ recipes using apple cider vinegar?
Yes I make delicious quick pickled red onions using apple cider vinegar. Heat 1/2 cup of ACV with 1/2 cup water, a tsp salt, a tsp sugar, some black peppercorns and coriander seeds Thinly slice a large red onion, transfer to a glass jar, pour over the hot pickling liquid. Cool then close the lid and transfer to the fridge. Absolutely delicious!! 😁
Oo how interesting, I hadn’t thought of that combination. I have all those ingredients - Will give it a go, appreciate it