If there’s one thing that’s been lingering on my to-do list for way too long, it’s home fermenting. I already make easy homemade yogurt, but I dream of homemade kombucha, kefir, kraut and fermented fruit. My foodie dreams are coming true this year thanks to Delicious Living, who has provided a list of probiotic-rich fermented recipes and tips on home fermenting to get me started (my goal for this spring and summer!) And, as a member of their network, I get to share them with you!
Fermented Fruit: Strawberry Rhubarb Chutney
My mom has a huge patch of rhubarb, and every year I get the call, “Will you please take some of this!?” This year, her strawberries need to be thinned, too, so I’m hoping to grab both strawberries and rhubarb to start patches of my own so I can start making fermented fruit at home. Besides pies and jam, this fermented strawberry rhubarb chutney is something that the entire family can enjoy (over pancakes! on toast! on pork tenderloin!) while loading up on healthy and helpful priobiotics.
- 2¼ cups diced strawberries (⅛-inch pieces)
- 1 cup sliced rhubarb, pink stalks only, discard leafy tops
- Juice of 1 lemon
- 1 tablespoon whey (liquid from the top of a yogurt carton) or milk kefir
- 2 teaspoons fine sea salt (Celtic or Himalayan noniodized salt)
- 2 teaspoons whole black peppercorns or ½ jalapeño, diced
- 1½ teaspoons rapadura sugar or organic evaporated cane juice sugar
- In a medium bowl, combine strawberries, rhubarb, lemon juice, whey or kefir, salt, peppercorns or jalapeno, and sugar; mix until well combined.
- When mixture is well combined, begin to spoon it into a 24-ounce glass mason jar or other sterilized glass fermentation vessel. After every couple spoonfuls, use a wooden tamper to pound the chutney mixture tightly into the jar. (TIP: Tightly pack the chutney mixture to eliminate trapped air bubbles. A glass weight is handy for keeping the kraut submerged.)
- Wipe the inside lip of the jar to remove any stray berry pieces or liquid. Then cover jar tightly with a regular or airlock lid. Set jar in a dark, cool place to ferment for 1 week, or until bubbles form and chutney takes on a fermented, tangy taste. When fermented to desired taste, place a new lid on the jar, mark it with the date, and store in refrigerator up to 3 weeks.
Fermentation time: 1 week
A Beginner’s Guide to Fermenting at Home
What is lacto-fermentation?
We asked the experts at Delicious Living to explain, and here’s what they provided to get us started.
Lacto-fermented foods are fermented by lactobacillus bacteria, a category of beneficial bacteria that feeds on sugar and produces lactic acid as a byproduct. This is why lacto-fermented foods taste acidic. Most lacto-fermented foods are nothing more than whole, chopped, sliced or grated vegetables placed in a brine of salt and water for a period of time at room temperature to let beneficial bacteria develop.
Anaerobic environment:
One of the most important steps in home fermentation is to keep the vegetables submerged in a brine to prevent mold or harmful bacteria from growing. The beneficial lactobacillus bacteria is part of an anaerobic category of bacteria, meaning that it doesn’t need oxygen for production.
Use these tips to ensure an anaerobic environment:
- To eliminate air pockets, tightly pack and pound chopped vegetables and/or fruits with a tamper and add salt.
- Use weights to submerge fermenting foods in the brine, and opt for airlock lids. Wipe the rim clean of any exposed food or liquid before sealing.
Mold & yeast:
If a fuzzy, raised, white/blue mold appears on your ferment, throw it out and start again. Unlike with cheese, you’re not trying to grow mold, and the type of mold that forms on your ferment will not be a type you can ingest. It’s best to err on the safe side and start over.
Visit Delicious Living for more on lacto-fermentation at home, including what supplies you’ll need.
Recipes for Homemade Fermented Foods
Ready to get fermenting? Start with fermented fruit, or one of these other probiotic-rich recipes from Delicious Living’s May 2016 issue:
Anti-Inflammatory Turmeric Kraut
This sounds super tasty. I love strawberries and rhubarbs!!!
I have never heard of this before. It sounds very beneficial and healthy. I don’t know as I would have the time to fit it in this summer, but maybe next. I will definitely be sharing the information though.
I love fermented foods and they are so good for your gut health. I haven’t tried fermenting at home before, although my mother-in-law has.
This sounds and really good. I can’t wait to make this, I don’t think I have ever tried rhubarb.Thanks for the recipe.
I really can’t remember when I’ve had rhubarb. Isn’t that awful? This chutney looks fantastic and proves I’ve been missing out!
Crystal recently posted…Interview with Kaitlin Olson from Finding Dory
I’ve never tried anything like this before. I can’t wait to give it a try. Tangy and sweet is always a great combination.
Stacie @ Divine Lifestyle recently posted…6 Tips to Raising Kids who Value Money
Thanks so much for the helpful info for beginners. I’ve always wanted to give fermenting a go.
My favorite fermented food is Korean kimchi but I had no idea you could explore this with so many other foods. Your recipe sounds amazing!
Marcie W. recently posted…The Most Comfortable Pants In The World
Rhubarb always reminds me of my grandma and her delicious rhubarb pie. This looks great too. Cant wait to try
This looks super yummy, I love rhubarb so much. I will have to make this sometime this Summer.
Brandy recently posted…Drinking to Excess: Do You Have a Bad Habit or a Full-Blown Addiction?
What a delicious recipe idea, I will have to make this soon. I love strawberry and rhubarb.
Val recently posted…Cheeseburger Rice Lasagna #Recipe
I haven’t done any fermenting but know it’s very good for you. This recipe sounds delicious.
Wow. This looks delicious. It’s not something I would think of (I’m not that creative), but I would love to try it.
Tonia @TheChattyMomma recently posted…Summer Parties and the Perfect Invitations from Evite #BeThere
YUM! This sounds delicious! I love simple things like this for the summer.
kristin recently posted…Simple Outdoor Dinner For The Family – Grilled Pizza!
This looks so delicious! I need to find some good rhubarb!
I have made and canned homemade kraut so I am familiar with that process. I love strawberry and rhubarb together so I have a feeling I would enjoy this chutney. kombucha is next on my list of things to learn.
I really want to make booch, too. I must admit, I’ve avoided it so far because I’m just scared of the SCOBY.
What a creative idea and it really sounds good. I want to try this at home