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Online Event: Fermentation Fundamentals (Part 1 of 2)

Discover the Foods That Are Good for Your Gut

Fermented foods, like yogurt, beer, miso, sourdough, and pickles, preserve and enhance our gut microbiome. Vegan chef Ellen Kanner explores fermentation secrets and gut-boosting recipes. Join us via Zoom! Registration is required. A Zoom link will be emailed to registrants within 24 hours of the event start time. For more information, please contact the branch at 305-668-4571 or booke@mdpls.org. Ages 19 yrs.+

November 9 - Pickled vegetables, preserved lemons, plant-based yogurt

Ingredients

Non-iodized sea salt

Vegetables such as carrots, cabbage, cauliflower, broccoli, radishes, green beans or other sturdy vegetables  — preferably organic and local — we’re talking farmers market fresh  — enough to fill a pint jar.  Do not wash or scrub, rinse if you want to. Their natural  and beneficial bacteria will help the fermentation process.

Lemons — 12 lemons, preferably organic, rinsed but not scrubbed

1/2 gallon filtered water (alternately, 1/2 gallon tap water boiled, cooled, then stored in a clean covered glass container and left to sit overnight to dechlorinate 

Belle + Bella vegan yogurt starter

1 15-ounce can full-fat coconut milk

ice 

Optional

• 1 or 2 garlic cloves
• a few fresh sprigs of your favorite herbs, such as dill or thyme
• fresh or dried bay leaf
• a few black peppercorns, dried chile, or pinch red pepper flakes
• a thin slice or two of fresh ginger and/or turmeric
 

Kitchen Tools

measuring spoons

measuring cups

chef’s knife

cutting board

saucepan

candy or meat thermometer

large mixing spoons

2 to 4 sterilized pint Mason or Ball jars, preferably wide-mouth

clean kitchen towel

2-4 flat-bottomed bowls like soup bowls, to catch any drips from the vegetables

heatproof bowl large enough to hold the saucepan

Optional kitchen tools:

kitchen scale 

plastic lids for wide mouth jars such as these or wax paper or parchment to avoid metal lids from corrosion

glass weights OR fresh cabbage leaves for sealing jars and keeping vegetables submerged in brine

airlocks for jars

fermentation kit with jars, lids, and airlock

November 16 - Fermented oats, sourdough starter from scratch, sourdough

Ingredients

1 cup rolled oats or steel cut oats (not instant)

1 5-pound bag unbleached all-purpose flour or whole wheat flour

 Non-iodized sea salt 

 1/2 gallon filtered water (alternately, 1/2 gallon tap water boiled, cooled, then stored in a clean covered glass container and left to sit overnight to dechlorinate

Kitchen Tools

2 to 4 sterilized pint Mason or Ball jars, preferably wide-mouth

Clean kitchen towel 

2-4 flat-bottomed bowls like soup bowls, to catch any drips from sourdough starter  

Measuring cups

Small mixing spoon

Large mixing spoon

Kitchen scale

Rolling pin

Deep cast iron pot, preferably with a lid.  Alternatively, a 9” cast iron skillet and aluminum foilbread bowl or other deep bowl for the bread rise

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