You are currently browsing the tag archive for the ‘lacto-fermentation’ tag.

I must admit, after receiving my copy of Nourishing Traditions i have gone a little nuts on lacto-fermentation.

It was always my plan, it was something i have wanted to do for ages and i don’t look like slowing down anytime soon… i still have many thingsd i would like to ferment and i am enjoying the results!

I have had a few people comment on my facebook page they don’t have whey, or that my recipe contains whey so they haven’t tried it yet… my advice… make some whey! Or not… it’s completely up to you 🙂

I make my own… or i should say, i made my own. Completely by accident and then i threw it out. I had no idea it was so useful or good for me. This is the recipe i used. It is supremely easy and the delicious by-product is ricotta cheese.

Alternatives to whey that are still fermented dairy include: homemade yoghurt, milk kefir (or non-dairy water kefir), buttermilk, piima and various cultured/sour creams. Fermented dairy has been a part of traditional diets for many many years in many cultures. It’s ability to lower cholesterol, protect against bone-loss, provide beneficial bacteria and lactic acid for digestion and it is certainly a wonderful means of keeping dairy in a fermentation state well beyond its use-by date… and the results are udderly delicious (oh yes, i did!)

However, if you are completely against making delicious cheese and other various dairy products, or if you are very intolerant or allergic to dairy you may need an alternative! Just for the record, many people who are dairy intolerant can still have whey – but why would you make whey if you can’t eat the wonderful cheese?

For soaking grains, flours and making cultured veg – simple alternatives are either lemon juice or vinegar, preferably a good quality organic apple cider vinegar, but start with whatever you’ve got. Salt is another alternative for cultured veggies, but make it a good quality sea salt or the pink himalayan from an ethical source. Please try and loosely follow a recipe to ensure you are using an appropriate acid/salt for the product you are making.

The acids in the vinegar and lemon will help break down the grains and the phytates and make the food more digestable. Whereas salt will assist in preservation of veggies and keep the crunch!

I hope this helps you delve a little further down the road of fermentation, cultured dairy and it’s alternatives… it is a good start, but i will be following it up with posts on kefir, milk kefir, buttermilk and cultured creams and yoghurt.

It’s Autumn, the leaves are falling, the air is beginning to get chilly in the morning (kind of!) and my son asked me for porridge again.

He actually loves porridge, which is wonderful… except that i have never really loved porridge and he insists that we must eat it together. Yes, yes, it’s lovely that he wants to share this with me, it’s beautiful in fact… but to be honest, i make it through about half a small bowl and start to gag a little and now that the little Miss is almost 2 and asserting herself in the food department i have to duck if she doesn’t like it… and listen to complaints of “no like it poddidge” and so on and so forth…

Porridge, in my memories is just stodge with too much sugar on top to make it palatable. Yes its lovely smothered in whole milk and lashings of golden syrup, but honestly i could just enjoy the milk & syrup and be done with it. I don’t digest it well, it sits in my stomach for so long that it gets bored and i don’t like that.

In light of my recent adventures in lacto-fermenting and soaking grains i thought i should give it another try.  So i did, and now i think i can honestly say that i might just start loving porridge… i won’t overdo it, but maybe a few times a week i can absolutely love porridge!

The process of overnight soaking with water and a little whey really lightens the load of the oats and the addition of just little bit of butter and maple (or raw honey) is just divine!! The porridge is smooth, tasty and leaves the most luxurious mouth-feel, it’s almost indescribable… all from a little overnight soak. Not to mention how incredibly fast it is. Honestly, 2 minutes to get the oats soaking and then 5 minutes in the morning – that’s fast food folks, right there!

It got the absolute tick of approval from Miss Almost 2 and Mr 4.5… although one wanted more butter and one wanted less butter and syrup… personal porridge preferences are so darn important, and i don’t deny them the freedom of choice at individualising their breakfasts. Miss Almost 2 loves her butter so she got lots, and Mr 4.5 prefers the plain taste so he got just a smidge of butter and a dash of syrup and his personal “additive” of choice, cinnamon!

The options are limitless, but Sally Fallon (Author of Nourishing Traditions) does recommend the addition of butter to assist in the absorption of vitamins and minerals… and a pinch of good quality salt goes a long way as well.

I also found that the recipe of 1 cup of oats (once soaked) was enough to serve myself, my husband and 2 small children – whereas last year, if i wanted to feed us all i cooked at least 1.5cups – much more economical to soak!

Extra butter for Miss Almost 2... and just a dash of organic maple!

Extra butter for Miss Almost 2… and just a dash of organic maple!


Breakfast Porridge – Inspired by Nourishing Traditions (pg 455)

1 cup oats

1 cup warm water

2 Tblspns Whey

Combine these ingredients in a bowl. Cover and leave overnight (or up to 24hrs)

In the morning:

Place 1 cup water and a pinch of salt into a saucepan and bring to the boil.

Add soaked oats and reduce the heat to low stirring for 3-5 minutes. They are ready when they reach the consistency you desire.

Serve hot with your choice of milk, cream, butter, a pinch of salt, a slurp of syrup, honey, cinnamon, nuts and/or fruit.













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