Oct
22
2008
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The Rotten Cookbook for Good Health

Yummy Vegetables!

Tummy Trim Vegetables!

Oh dear. “What is she thinking now?”, you might wonder. Isn’t a title like “The Rotten Cookbook for Good Health” just naturalness gone too far? No, not really although I do agree that a book with that title might not make the bestseller lists.

This was just my crazy little way of calling your attention to the value of controlled fermentation in the kitchen for good health. Cultivating good bacteria in order to mature foods in ways that are good for our stomachs and that appeal to our palates is a very old art used in many parts of the world, including in the Nordic region. Lactic fermentation of root vegetables and cabbages is one good example. This technique was originally a means of preserving the vital nutrients that these vegetables could provide until the next warm season could deliver new nutrients. What is lactic fermentation? It means using the watery liquid (the whey) that is left when you drain out the creamy part of yogurt or other forms of ‘live’ dairy product. What is a ‘live’ dairy product? It is one that contains live bacteria good for maintaining your digestive flora (check the labels!).

When I thought of “The Rotten Cookbook for Good Health”, I thought of a whole host of foods that would fit in. All kinds of interesting combinations of tasty vegetables that could be fermented and bottled, wonderful sourdough breads, home-made yogurts and more. The idea just gets bigger all the time!

Now let’s get down to practicals. During the past days, I have made classic Nordic fermented root vegetables. A serving of this a day is guaranteed to keep your digestion in good form! Here is the basic recipe:

Tummy Trim Vegetables
(makes 3 liters or 3 quarts)

2 kg or 4.4 lbs root vegetables and cabbages of your choice (I used white cabbage, swede, carrots and turnip) roughly chopped
1 liter or 1 quart yogurt or buttermilk (filmjölk in Swedish) drained through a cheesecloth overnight
Salt
Water

Place the chopped vegetables into a large clean glass or ceramic container that can be sealed. Pour over the whey (the milky liquid) that has been separated from the cream. Mix the vegetables into this liquid and place a heavy weight on them (I use my limestone rock paper-weight) so that they are compressed and just covered with the liquid. Seal and leave to ferment in a warm place in the house for 12 hours. Open and add salt water if the vegetables are not covered in liquid. The recipe for salt water is 3 tsps to one liter or quart of water. Place the weight on the vegetables again and seal. Leave in the same place to ferment for 3 days this time. After this time you can bottle the vegetables and liquid as you like and refrigerate or keep in a cool place. In contrast to most foods, these just improve with time! Consume as a side dish with almost anything. For extra seasoning, add in paprikas, onions and your favorite herbs such as rosemary or dill on the first day of fermentation. This makes a mean “rotten” side salad!

Visit The Nordic Wellbeing Cookbook for a further selection of great recipes!

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