www.ooosha.co.uk

by Amy Levin & Jo BalfeForeword by Russell James

Raw Fermentation

Oooosha

www.ooosha.co.uk 2

© Copyright Amy Levin and Jo Balfe.

No part of this book may be produced by any means, nor transmitted, nor translatedinto a machine language, without the written permission of the publisher.

The right of Amy Levin and Jo Balfe to be identified as the authors of this work has been assertedin accordance with sections 77 and 78 of the Copyright, Designs & Patent Act 1988.

CONDITIONS OF SALEThis book is sold subject to the condition that it shall not, by way of trade or otherwise,be lent, resold, hired out, or otherwise circulated without the publisher’s prior consentin any form of binding or cover other than that in which it is published and without asimilar condition, including this condition, being imposed on the subsequent purchaser.

First Published by Amy Levin and Jo Balfe in Great Britain in 2013

DISCLAIMERThe techniques and advice described in this book represent the opinions of the authors,based on her experience. The author expressly disclaims any responsibility for any liability,

loss or risk, personal or otherwise, which is incurred as a result of using any of thetechniques, recipes or recommendations suggested herein.

Designed by John Amy www.promo-design.co.uk

Photography by Marie Stone

www.mariestone.co.ukand

Ben Matherswww.benjaminmathers.co.uk

www.ooosha.co.uk 3

This book covers the fundamentals of raw fermentation andoutlines the following topics, techniques and principals

� Fermented nut cheeses; “hard” and “soft” cheeses with bothsweet and savoury recipes

� Collecting and using “nut whey”

� Lacto Fermented fruit chutneys and salsa

� Vegetable chutneys and condiments

� Kimchi; using cucumber and cabbage

� Sauerkraut; basic recipe and recipes using various vegetables,herbs and spices

� Kombucha; using tea and coffee and how to create fizzy, sodalike kombucha drinks and kombucha vinegars

� Water kefir; basic recipe and how to create fizzy, soda like kefirwith various sub recipes

� Accompaniments; crackers and bread to serve with yourcheeses and fruit and vegetable ferments

� Links; for useful websites, tools, supplies and inspiration

� Troubleshooting pages after each section

“In this book, Amy and Jo take fermenting beyond necessity and into the realm of art; they inject

pride in producing something special for yourself and the people you care about, while

maintaining all the health benefits that are associatedwith these ancient processes.”

RusseLL JAmes

www.ooosha.co.uk 4

About the Authors Amy attended a 3 year culinary arts course and at the ageof 18 she began her career as a chef, but soon realizedsomething was missing between the meat and potatoes…vegetables! It was at this time that Amy found her way intoa vegetarian kitchen and experienced the true genius ofvegetarian cooking.

This naturally peaked her interest in health, which led toher attending an intensive Holistic Health Counselingprogram in NYC at the Institute for Integrative Nutrition.During this time she was first introduced to raw food,specifically chocolate. After graduation she returned to herbiggest passion, being a chef, and was now able to couplethat with holistic balance and nutritional awareness.

Amy went on to work for several of the UK’s most well known raw chocolate companies,where she learned the science of chocolate making. Little did she know it would becomesher life’s passion and work. Amy then went on to work with some top chefs, including worldrenowned raw food chef, Chad Sarno at Saf Restaurant during it’s opening years, where shewas Senior Sous and Pastry Chef. Amy now teaches throughout the UK and North Americaand resides in England.

Jo first discovered raw foods whilst traveling in Australiawhere she worked within a raw food community in 2006.Having a lifelong passion for health, organics and food, sheinstantly felt the benefits of eating a high-raw diet andbegan creating raw foods which she continued to make onher return to the UK.

This new found passion led to her teaching raw foodclasses in Norwich where she lives. This evolved into heropening her own cafe in 2011; “The Nectar” has become acenter for organic, vegan and raw cuisine and education inNorwich as she continues to teach regular raw foodworkshops based around local and seasonal produce.

Having been raised on home grown, home made and preserved foods, she naturally becameaware of the benefits of gardening and preservation. After discovering raw foods, she beganexperimenting with raw fermentation, turning her cabbages into sauerkraut and cucumbersinto pickles. After meeting Amy on one of her raw chocolate masterclasses, they begandeveloping the 'Raw Fermentation' class together and have since been teaching it aroundthe UK and Europe. Now a mum, she plans to bring her baby up on a diet full of raw,fermented and organic foods

www.ooosha.co.uk 5

Table of Contents Foreword

> 6 <

Introduction> 8 <

Nut Cheese> 11 <

Fruit Chutney & Salsa> 24 <

Vegetable Chutney & Condiments> 32 <

Kimchi> 38 <

Sauerkraut> 41 <

Kombucha> 46 <

Water Kefir> 53 <

Accompaniments> 59 <

Useful links> 64 <

6

Foreword

FERMENTED foods are easily some of the most nutritious and beneficial foodswe can eat. Benefits of fermenting processes, which date back hundreds ofyears, are well known and well documented; brighter eyes, clearer skin, shiny

hair. They all arise from creating an internal environment that helps us get themost from the foods we eat, by aiding in digestion and assimilation.

Creating that internal terrain, allows our beauty to shine from the inside out.That’s the promise of fermented foods, which is why these processes have lastedso long in human history.

I believe culturing and fermenting foods was originally done out of necessity, topreserve foods, but as the health benefits were realized, so the popularity andlongevity of the processes grew.

In this book, Amy and Jo take fermenting beyond necessity and into the realm ofart; they inject pride in producing something special for yourself and the peopleyou care about, while maintaining all the health benefits that are associated withthese ancient processes.

Of course, the food you grow yourself, in our current time in history, is going to bevastly superior to the food you buy in the shops.

That is also true for fermented foods.

The canned and jarred versions of things like sauerkraut may have beenpasteurized, processed and packaged in a way that looses a huge amount of thebeneficial cultures we are creating in the first place. So it really is worth settingaside some time in your week to play and experiment with these techniques.

I think the important thing about any recipe book, is that as much as it willencourage you to go on your own path, to play and experiment, that the recipesmust work every time.

I know that Amy and Jo have spent a huge amount of time testing and teachingthese recipes, so you can rely on them.

You can be confident by following these well thought-out recipes and techniquesthat fermenting will work for you. Every time.

From that place, you will build the confidence to make food gifts for your friends,try variations and make this group of foods part of your every day experience.

In no time, you’ll find yourself experimenting with foods and processes that youwould never have tried before. I mean, who wouldn’t be at least a little scaredabout growing microbes and cultures in their food before eating them, let alonegiving them to someone else to eat?

www.ooosha.co.uk

www.ooosha.co.uk 7

This book takes all the fear out of those subjects, giving you the confidence tosetup your fermentation practice. In no time at all you’ll be out, excitedly buyingextra jars in all shapes and sizes to ferment in.

Set some time aside right now, grab a favourite drink, and browse through thepages of this book. Enjoy the love and attention to detail that Amy and Jo haveput in every recipe.

Then pick just one recipe you’ll start with. Let the authors guide you through therecipe, until you attain the promise of this book: mastery.

From the indulgence of cheesecakes, to the grounded and hugely practical recipesand troubleshooting guides for sauerkraut, this book is an incredible guide andresource for anyone who cares about making the most nutritious food forthemselves, while celebrating just how far we’ve come in being able to make suchglorious looking treats in the healthiest way possible.

So enjoy the process and share the fruits of your labour with those you love.

Russell JamesThe Raw Chef

www.ooosha.co.uk 8

IntroductionBy Jo Balfe

THE ancient skills of fermentation have been passed down through generationsin cultures all around the globe. From children learning the art of makingkimchi in korea at an early age, to traditional wine, cheese and bread making

in France. Fermented foods have a place in almost every culture in the world.However, in recent years, since the take-over of pasteurisation and mass-productionof our food by industry, many of these traditional skills have been lost and we nolonger have the artisan bakers, brewers and makers in every village preparing ourfoods in these ways. As Sally Fallon said in her book ‘Nourishing Traditions’,

‘The science and art of fermentation is, in fact, the basis of human culture – withoutculturing there is no culture.’’ She is right, in fact when we look at countries thoughtto have a strong ‘culture’ they too have kept a connection to their traditionalcultured foods. In modern society, we have been accustomed to choose fast,pasteurised, canned and processed foods which are far from being made with theattention and care of their traditional equivalents. As Sally Fallon puts it, ‘’we needto bring to out tables foods and beverages prepared by magicians not machines’’.

Fermentation is a science as well as an art, requiring time, patience and care for thefood that you are not only preparing but ‘growing’ from its initial form to a moredeveloped, nutritious and mature flavour. We are alchemists in the kitchen, creatingnot only these amazing living foods, but also the bacterias which make them thrive.When you first start with fermenting, you will find yourself suddenly the guardian ofyour new, ‘living’-foods. You will be checking, feeding and keeping them warm!

You will watch the bubbles of life start to form and hear noises of gases escaping.You will see colours changing and the volume increasing as you continue to lookafter these foods with your own good energy. The end result will be a deliciousproduct, usually totally different from the taste of the initial ingredients you havestarted with. It is a process of complete attention to which you are rewarded withthe fruits of your efforts with these preserved and nutritious foods and drinks.

The word ‘probiotic’ literally comes from the latin meaning, ‘for-life’. Withoutprobiotics there is no life. So how have we become so far removed from these life-promoting, traditional methods of food preparation? Our modern lives mean thatwe have less time to spend in the kitchen, and rely on supermarkets to tell us whatto buy and eat year round. So why should we put such effort and time into makingthese foods, when there are so many ways and shortcuts that can be taken thesedays when our time is so precious? Here are some of the reasons why fermenting isso worth it:

www.ooosha.co.uk 9

Increased digestion

Fermented foods are generally more digestible in the body, as the process offermentation actually pre-digests a lot of the difficult to digest carbohydrates in thefoods. Milk, for instance contains lactose which is difficult or impossible to digest formany people, however it is often tolerable when it is turned into yogurt or kefir. Inthe foods that we are working with in this book, nuts, cruciferous vegetables andfruits can be made more digestible through the breaking down of their complexcarbohydrates. Many people find these foods hard on the digestion when eaten raw,although when we ferment them, they are actually much more digestible andtherefore we can better assimilate the benefits of these foods. The lactic acidproduced during the culturing process promotes a healthy gut flora, which meansthat our digestion is improved over all.

Increased Nutrition

When we introduce good bacterias to our foods, we also increase the amounts ofvitamins, minerals and enzymes. The process of changing sugars into lactic acid cangreatly increases B vitamins in fermented foods as well as vitamin C and K. Not onlyare these nutrients increased, they are also more easily absorbed due to thedigestibility and enzymes in the foods. As they say; ‘it’s not what you eat but whatyou assimilate’. The lactic acid produced helps promote a healthy gut flora, as well aspreserving the foods, and when our gut flora is healthy, we are able benefit fromthese nutrients to their highest potential. The beneficial organisms also produceanti-biotic and anti-carcinogenic substances. Fermented foods have been shown toreduce some cancers, especially colon cancer. In countries where fermented foodsare eaten regularly, there are much lower cases of stomach and colon cancers.

Natural preservation

Foods were traditionally fermented to preserve them before the age of refrigerators,canning and additives. It was known that by using salt, whey and naturally occurringyeasts, foods could be stored for longer periods of time and be used as a food sourcewhen produce was scarce. Milk could be turned into kefir, fruits into wines andvinegars and vegetables into pickles. In todays age, when we no longer have to worryabout these factors, fermenting for this purpose seems un necessary to some.However, when we look into the health benefits, not to mention the tastesensations of fermented foods, it is something we should re-establish for so manyreasons. Eating local, seasonal food is something we are passionate about, somaking use of natures abundances of fruits and vegetables in season, to be able toenjoy them all year round is something to be grateful for.

It’s fun!

Overall, making your own cultured food is fun and rewarding! It is the ultimate ‘slowfood’ and watching your jars and bottles grow and develop over a period of time canbe a pleasure that everyone can enjoy. When we create something over an amountof time, we are also putting our own energy into the food, which you could see ashaving a presence in the food itself. Putting your attention into the sourcing, making

www.ooosha.co.uk 10

��Cruciferous vegetables such as cabbages and radishes contain

anti-cancerous properties due to there high content of

sulforaphane. It has been shown to increase the capacity of the

liver to fight off cancer causing compounds.

and care of these foods, means that you feel a sense of reward at the end that youhave grown your own living, nutritious foods. A cupboard full of colourful jars andbottles is a beautiful sight to behold

So here it is. Our guide to making totally raw, vegan nutritious fermented foods withsome innovative twists. Remember that if you have not eaten much in the way offermented foods before, it can take your body a while to adjust to the amounts ofnew bacterias in your body, so use them as an accompaniment to your meals ratherthan in large amounts. As your body’s balance of good bacterias stabilises, you willfind that any symptoms related to bad bacteria ‘die off’ should go. Share thesefabulous recipes with your family and friends, they are sure to impress anyone withtheir unique flavours.

Jo Balfewww.thenectarcafe.co.uk

www.ooosha.co.uk 11

Fermented Nut Cheese

As most of us already know by now, nuts are not the easiest food to digest due totheir naturally occurring enzyme inhibitors. This can be overcome, however, by simplysoaking the nuts and then, taken one step further by fermenting them into a highlydigestible probiotic rich food. For those of you who do not tolerate dairy cheese, nutcheese is a good alternative and one that friends and family will enjoy as well.

everything I know about making fantastic nutcheeses, I learned from my mentor and goodfriend, Chad sarno. On the pages to followyou will find decadent raw cheese recipes,largely inspired by my time working with

Chad at saf Restaurant.

www.ooosha.co.uk 12

A little about nuts and seeds…

Some nuts/seeds contain enzyme inhibitors. These are naturally present inthe raw nut /seed in order to prevent them from prematurely sprouting. Innature, they would lay dormant until it rained, at which time the inhibitorswould be “switched off” allowing the nut or seed to sprout and grow. Bysoaking the nut/seed you are mimicking nature and asking the nut/seed tobecome active and alive again. By doing this, you are also making themmore easily digestible and helping your body to absorb all their valuablenutrients, amongst other things.

By soaking nuts/seeds you soften them and make them easier to blend/break down. When making cheese, you want the nuts/seeds to break downeasily into a smooth consistency. Some nuts/seeds need less soaking time,such as macadamias, pine nuts and cashews which need only 20 minutes – 2hours, but others need 6 –12 hours, such as almonds, hazelnuts, walnuts,pumpkin seeds and sunflower seeds.

Generally, I soak nuts/seeds overnight as I find that the easiest thing to do,but if you’re in a rush and deciding to make nut cheese “last minute” Isuggest using pine nuts or cashews as they require the shortest soaking timeof about 1 hour.

If you have looked at one raw food recipe, you arelikely to see that nuts/seeds are soaked prior to using.There are many reasons for this, but to name a couple

that apply to cheese-making…

www.ooosha.co.uk 13

Nut Whey

TRADITIONAL whey is a by-product of makingcheese, and can also be made by pressinglive yogurt at home for use as a starter in

fermented foods. When we make nut ‘cheeses’, weare also able to produce a whey-substance in thepressing stage, which can be used as a dairy-freealternative. This substance is a cloudy liquid whichwill press out of the nut cheese during thefermentation stage. Sometimes there is a thickcreamy layer on the top of the whey, which can bescraped off and used like sour cream or yogurt, oras a topping for the Coffee Kombucha to make anIrish cream!

If you press your nut cheeses and find that youhave whey, you can store it in a jar and leave it in awarm place for an extra 24 hours before using orstoring in the fridge. You can use it as a starter inthe fruit chutneys or salsa. This whey contains allthe beneficial bacterias of the probiotics being usedto make the cheese and these probiotics aremultiplied during fermentation and will act as avaluable starter for your foods. I wouldn’t use themin vegetable ferments such as sauerkraut however, as it may change the consistency. Also, thevegetables contain many of their own natural bacterias, so it is not necessary to use a starter.

Almond and macadamia tend to make the best whey when pressed, as cashews make a verycreamy substance which doesn’t separate. We also use cashew cheese more often as a sweetcheese in cakes or a soft boursion type cheese, so it is not necessary to press. If you do not useyour whey straight away, you can store it in the fridge for up to four weeks.

TIP – To yield more “cream” from your harder cheeses ( macadamia and almond basedcheeses) press them as outlined in the recipes to follow, transfer the whey to a jar and then,with the cheese still in the muslin or nut bag, squeeze out all excess liquid, this will be a thickcream. From there you can place in a warm spot to further ferment or use as is.

Whey pressed from almond cheese whichhas been left to second ferment for an extra24 hours and then stored. Notice the ‘cream’layer on the top of the whey, which can bescraped off as a sour cream.

www.ooosha.co.uk 14

Cashew Cheese A soft, versatile cheese, similar to a boursin, which can be

flavoured in the same way, with the likes of olive relish, tomato

relish and smoked paprika, fresh herbs and lemon zest or used in

an entirely different way to make cheesecake.

The Base

250g or 2 c cashews, soaked and rinsed

50ml – 100ml or ¼ c – ½ c water or as neededto assist in blending

¾ tbsp higher nature probiotic powder or 1 probiotic capsule, emptied

� Blend all ingredients on high speed in the vita mixuntil completely smooth, scrape the jug down half waythrough to be sure you have no chunks remaining. Trynot to add any additional water as it will create a lessfirm cheese.

� Scoop this mixture out into a medium mixing bowland lay cling film directly on top of the mix, tucking itin slightly on the sides

� Set the bowl in a warm place in your kitchenovernight – on top of the dehydrator works great!

�When you come to use the cheese, it will be slightlysour smelling and fluffy with air bubbles – this meansit has fermented and is ready to use.

Seasoned Base Recipe:

1 recipe cashew cheese base, fermented 24hours or until sour

1 tbsp nutritional yeast, powdered in spice mill

¾ tbsp onion powder

2 tsp fine crystal salt

� Using your hands, mix all ingredients together untilevenly distributed. This is a savoury base recipe. You canserve this as is or see below for a couple of variations.

Note – when following the cheese recipes, bear inmind that all salts vary in “saltiness” – sea salt is verydifferent from crystal salt which is very different fromblack salt, for instance. The general culinary rule is “youcan always add but cannot take away” – that is bestfollowed here.

www.ooosha.co.uk 15

Variations

Smokey Harissa Cheese

To cashew cheese seasoned base add:

2 tsp smoked sweet paprika

½ c sun dried tomatoes, re-constituted (if notmoist) and diced

2 shallots, minced

2 tbsp “Belazu” Rose Harissa or your favouriteHarissa (optional)

1 tbsp chopped oregano

1 tbsp chopped thyme

Olive & Herb Cheese

To cashew cheese seasoned base add:

½ c chopped kalamata or black olives

1 shallot, minced

½ c chopped mixed herbs, oregano, thyme,parsley, tarragon, chives

Zest of 1 orange

Zest of 1 lemon

½ red chili, de-seeded and minced

www.ooosha.co.uk 16

Macadamia CheeseA rich, harder cheese which is perfect for rolling in herbs or setting

into a round and topping with crushed peppercorns. The deep richness

of this cheese would be nicely accompanied by a fruity, slightly acidic

chutney or coulis – such as black cherry, cranberry or fig & balsamic.

The base

250g or 2 c macadamias, soaked 4 – 8 hours orovernight and rinsed

100ml – 150ml or ¼ c – ½ c water, or as neededto assist in blending

¾ tbsp higher nature probiotic powder, such ashigher nature or 1 probiotic capsule, emptied

� In a high speed blender or food processor combineall ingredients and process until smooth. This cheesewill be pressed, the excess liquid extracted, so if youadd a little too much water it’s not a problem.

� Transfer the cheese to a nut milk bag or doublelayered cheese cloth. Place the bag of cheese inside asieve and suspend the sieve over a bowl. Use a bowl orplate to press on top of the cheese and then place aweight on top, such as a 1 liter jar of water. This willslowly press the whey from the cheese as it ferments.This whey can be discarded or used to start thefermentation of chutneys, salsas and other fermenteditems.

� Place the bowl, with weight, in a warm place, such ason top of your dehydrator, on the shelf above yourdehydrator, near a heater or just in a warm room.

� After 24 hours you will find that the cheese hasaerated quite a bit and has a sour smell, this means it’sready to be seasoned. If the cheese is not yet soursmelling allow it to ferment an additional 12 – 24hours and be sure it’s in a warm place.

� Pour the whey into a small jar and refrigerate untilready to use.

� If the cheese is not as firm as you’d like, then youcan press it manually to squeeze out excess liquidwhich will look like cream. This cream can be used insmoothies, as a starter in raw yogurt or for Irish Coffee.Once the cheese is at your desired firmness, it’s timeto season it.

CONTINUES

www.ooosha.co.uk 17

The seasoning

1 tbsp nutritional yeast, powdered in acoffee/spice mill

¾ tbsp onion Powder

1 tsp fine crystal salt

1⁄8 tsp nutmeg

1⁄8 tsp white Pepper

� Add all ingredients to your cheese base and mix wellwith you hands making sure that any lumps in the dryingredients are smoothed out. You can be sure of thisby running them through a sieve before adding themto the cheese base. Once you have achieved the tasteyou desire, it’s time to mould your cheese, see below.Cheese base (no fresh herbs added) will keep 3 weeksin an air tight container.

NOTE – when following the cheese recipes, bear inmind that all salts vary in “saltiness” – sea salt is verydifferent from crystal salt which is very different fromblack salt, for instance. The general culinary rule is “youcan always add but cannot take away” – that is bestfollowed here.

Forming your cheese Log: Using a teflex sheet or greaseproof paper roll your macadamia cheese intologs as small or large as you wish. Chop about 1 c of fresh soft herbs such astarragon, chives, parsley or chervil and roll the cheese through the chopped herbs tocoat evenly. Store the cheese in the teflex or greaseproof paper you rolled it in,wrapped in cling film. Once the cheese is rolled in fresh herbs, it only keeps about 3days because the herbs will go black quickly. It’s best to do this fresh on the dayyou want to serve it. You can also form the cheese into logs, roll in greaseproofpaper and cover in cling film and freeze until you are ready to use it.

Mould: Line your preferred cake tin or terrine mould with cling film and press thecheese into the mould. Once evenly pressed, top with chopped candied nuts, fennelpollen, smoked salt or crushed mixed peppercorns. Again, once you top the cheeseit will not keep as long, so it’s best to do this on the day you wish to serve it ormake small pieces and freeze them until you are ready to use them.

www.ooosha.co.uk 18

Almond CheeseA more time intensive cheese due to peeling the skin,

but well worth the effort for this delicate, light cheese which is

wonderful for cheesecake.

The base

250g or 2 c almonds, soaked overnight andrinsed

¾ tbsp higher nature probiotic powder or 1 probiotic capsule, emptied

100ml – 150ml or ¼ c – ½ c water, or as neededto assist in blending

� Bring 500ml of water to the boil and remove it fromthe heat. Add the almonds and set aside for 1½ – 2minutes. Drain the water off and squeeze the almondsbetween your thumb and forefinger; The skins willcome right off. Rinse the almonds.

� In a high speed blender or food processor combineall ingredients and process until smooth. This cheesewill be pressed, the excess liquid extracted, so if youadd a little too much water it’s not a problem. Transferthe cheese to a nut milk bag or double layered cheesecloth. Place the bag of cheese inside a sieve andsuspend the sieve over a bowl. Use a bowl or plate to

press on top of the cheese and then place a weight ontop, such as a 1 liter jar of water. This will slowly pressthe whey from the cheese as it ferments. This whey canbe discarded or used to start the fermentation ofchutneys, salsas and other fermented items.

� Place the bowl, with weight, in a warm place, such ason top of your dehydrator, on the shelf above yourdehydrator, near a heater or just in a warm room.

� After 24 hours you will find that the cheese hasaerated quite a bit and has a sour smell, this means it’sready to be seasoned. If the cheese is not yet soursmelling allow it to ferment an additional 12 – 24hours and be sure it’s in a warm place.

� Pour the whey into a small jar and refrigerate untilready to use.

� If the cheese is not as firm as you’d like, then youcan press it manually to squeeze out excess liquidwhich will look like cream. This cream can be used insmoothies, as a starter in raw yogurt or Irish Coffee.Once the cheese is at your desired firmness, it’s timeto season it.

CONTINUES

www.ooosha.co.uk 19

The seasoning

1 tsp garlic powder

½ tbsp onion powder

1 tbsp nutritional yeast, powdered

¾ tbsp smoked salt, powdered

¼ tsp fine crystal salt ¼ tsp black pepper, powdered

½ tsp coconut sugar, powdered (optional)

� Line a mini spring form cake tin with cling film, pressthe cheese into the tin, release from the tin and coverthe cheese wheel in Maple Aniseed Almond Brittle.Dehydrate the wheel for 12 hours or until the cheesehas firmed slightly or serve as it is without dehydrating.

NOTE – when following the cheese recipes, bear inmind that all salts vary in “saltiness” – sea salt is verydifferent from crystal salt which is very different fromblack salt, for instance. The general culinary rule is “youcan always add but cannot take away” – that is bestfollowed here.

Maple Aniseed Almond Brittle with Smoked Salt

250g or 2 c Almonds, soaked 8 hours

150ml or ¾ c maple syrup

1 tsp smoked salt

1 tsp Ground Anise seed

� In a food processor, blend all ingredients untilalmonds are broken down, but with a good bit oftexture left.

� Turn the mix out onto a teflex lined dehydrator trayand dehydrate for 8 hours at 118ºc, flip onto the meshsheet and continue to dehydrate 12 hours or until dry.

�Once cool, break the brittle up and pulse in the foodprocess or in a mortar and pestle until it’s crumbly.Serve with crackers and a shaved fennel salad dressedwith olive oil, lemon and salt. Store brittle in anairtight container for up to 6 months.

Almond Cheese Croutons with Olives and Herbs

1 batch seasoned almond cheese, fermented 24 hours

½ c chopped high quality kalamata olives

¼ mixed herbs, oregano, parsley, tarragon,rosemary, etc…

½ c minced shallots

� In a medium mixing bowl, combine all ingredientswell. Transfer to a teflex lined dehydrator tray and,using a cranked spatula dipped in water, spread thebatter evenly across the sheet about ¼ inch thickness.Use the spatula to score the “dough” into crouton sizedpieces. Dehydrate at 118ºc for 8 hours or until dryenough to flip onto a mesh sheet. Dehydrate a further12 hours or until dry. Store in an airtight container fora few months.

www.ooosha.co.uk 20

Fermented CheesecakeYou can use most nuts or combinations of nuts, to make a fermented

cheesecake. In the recipes to follow, I use primarily cashews due to their

neutral flavour and creamy texture, but you could mix cashew with pecan,

hazelnut, pine nut, etc… and create various, unique cheesecakes!

To make basic cheesecake filling

1 recipe cashew cheese

50ml or ¼ c lemon juice

150g or 1c xylitol – powdered in the vita mix(you can use coconut sugar, but it will takeaway that pure white colour)

1 vanilla pod, scraped – save the pod for making vanilla milk or infusing syrups

Pinch of salt

1⁄8 tsp grated nutmeg, optional

100g or ¾ c coconut oil – melted

� Combine all ingredients except the coconut oil in afood processor until smooth, add oil and process tocombine. has firmed slightly or serve as it is withoutdehydrating.

The Crust

200g or 1½ c almonds, pecans or hazelnutssoaked, rinsed and dehydrated

3 tbsp coconut sugar

1 tbsp coconut oil, melted or softened

1 tbsp lacuma (optional)

Pinch salt

1⁄8 tsp vanilla powder

� Process all crust ingredients, except water andcoconut oil, into a food processor until crumbly, butstill with lots of texture.

� Add coconut oil and water and process just tocombine.

� Line the bottom of a spring form pan with cling filmand press the crust into the pan, bringing the crust upthe sides if that is the type of base you desire. Press thecrust so it’s rather compacted. Set in the fridge orfreezer for 15 minutes.

�Once set, pour the cheesecake filling into the crustand smooth out with a cranked/offset spatula.

� Place in the freezer for 2 – 4 hours to set, removefrom the tin and slice into even portions. Store extraslices in the freezer for up to 3 months in an air tightcontainer.

www.ooosha.co.uk 21

Add ½ c of raw chocolate powder to the cheesecakefilling, replace the xylitol with powdered coconut sugar,reduce the lemon juice to 25ml or 3 tbsp and add 12drops of Medicine Flower Coffee Extract and 1 tspNama Shoyu. Use hazelnuts in the basic Crust Recipe.

Once cheesecake base is made, transfer half of thefilling from the food processor into a bowl and set toone side. Add 3 tbsp freeze dried raspberry powder and5 drops Medicine Flower Raspberry Extract to thefilling left in the food processor and pulse to combine.Pour both fillings into the prepared pie crust,alternating between raspberry and vanilla andoverlapping slightly until all the filling is in the base.Using the handle of a utensil or a skewer, swirl the twofillings together. Once complete, use a cranked spatulaor the back of a spoon to smooth the top of thecheesecake. Sprinkle with whole freeze driedraspberries and place in the fridge or freezer to set.

Use the cashew base recipe and reduce the lemon juiceto 25ml or 3tbsp, add 50g or ¼ c more coconut oil, 8drops raspberry extract from Medicine Flower and225g or 1½ c of Seasonal Berries (such as Raspberry orLogan Berries) and proceed as normal. Use almonds tomake the basic Crust Recipe.

Mocha Cheesecake

Summer BerryCheesecake

Raspberry &Vanilla SwirlCheesecake:

www.ooosha.co.uk 22

Chocolate Cherry Macadamia Cheesecake

with Oat Pastry Crust

The cheesecake filling

1 recipe macadamia cheese base

160ml or ¾ c + 1 tbsp water

30ml or 2 tbsp lemon juice

50ml or ¼ c coconut oil, melted

75g or ¼ c cacao butter, melted

1½ tsp sunflower liquid lecithin

1 tsp vanilla powder or 1 vanilla bean scraped

200g or 1¼ c coconut sugar

3 drops black cherry extract from medicine Flower

250g or 1 c fresh cherries, stones removed and cut in half

� In a food processor blend all ingredients expectcherries, into a smooth paste consistency. At the end,remove the blade and fold in the chopped cherries.Pour this mixture into your prepared pastry crust.

For the pastry crust

150g or 1c oat flour (sprouted oats, dried and made into flour usinghigh speed blender or spice mill)

100g or 1½ c almond flour (made from dried almond pulp)

50g or ¼ c lacuma

1 tsp vanilla powder

100g or ¾ c coconut sugar, powdered in spice mill or high speed blender

75ml or ⅔ c coconut oil, melted

60ml or ¼ c + 1 tbsp water

� Pulse all dry ingredients in the food processor tocombine evenly.

� Add the liquids and pulse until it comes togetherslightly, but not into a ball. It should hold when pressedinto a patty but fall apart easily.

� Line the bottom of your spring form mould withcling film and press the mixture into the bottom of thepan, Allow to set in the fridge, once set pour in thecheesecake filling and smooth out the top with acranked spatula.

� Place in the freezer for 2 hours to set firm enough tocut.

� Store extra in an air tight container in the freezer for2 months.

www.ooosha.co.uk 23

Troubleshooting CheesesI don’t have a high speed blender so I am using a food processor tomake my cheese and the consistency is not very smooth – what canI do about this? Try doubling the recipe as sometimes I find that if the machine hasmore to process it does a better job. However, this may just be the case for you until youare ready to buy a high powered blender.

It’s been 24 hours and my cheese is not sour smelling or tasting andhas not aerated – what did I do wrong and how do I fix it? A fewelements come in to play here – be sure you are using a good probiotic. The amount Ispecify using is based on the brand I use, Higher Nature, yours could be stronger orweaker. You may need to adjust the amount you use. Another issue it warmth, the cheeseneeds to be put in a warm place so the probiotics can start the fermentation process. Themost effective way I have found, is placing the bowl directly on top of the dehydrator(with the dehydrator on 115 – 130) – this has never failed. If you have an airingcupboard, this could also work. You can also try warming the water you use to blenderthe nuts and dissolving the probiotic powder into it, then adding it to the nuts andcontinuing with the blending process. This step could kick start the probiotics andtherefor the fermentation process.

The cheese fermented, but there is a dry crust on the surface. This isnot a problem, but will create an inconsistent texture in your cheese and possibly aslightly over fermented flavour through it as well. Be sure to follow the instructionsprovided and either cover the bowl tightly with cling film and poke a couple holes in it orpress the cling film onto the surface of the cheese, this will create an air barrier where acrust will definitely not form.

I have pressed the macadamia/almond cheese overnight and it’s stillvery soft. What should I do? Simply press the cheese by hand through your nutmilk bag or muslin cloth until as much liquid as possible is released. For the next batch,consider using less water. Only use as much water which is necessary to create a smoothcheese.

How long will the unseasoned cheese base keep? The cheeses keep quietwell both fermented and dry seasoned. As long as they are stored in an air tightcontainer in the fridge, they should keep 2 – 3 weeks, but definitely check them weeklyas everyones fridge temperature is different so shelf life with vary a bit. Once you addseasoned nuts, fresh herbs, citrus zest, olives, etc.. The shelf life drops to about 3 – 5days, however, freezing will keep everything fresh.

www.ooosha.co.uk 24

Lacto-Fermented FruitChutneys & SalsaFRUIT chutneys can be made using lacto-fermentation in a similar way to

making vegetable salsa or krauts, except they do not require a long fermentingtime and need a ‘starter’ to help them ferment. You can use the whey made

from making nut cheese as a starter. This contains natural lactobacilli, which acts asthe inoculants. Unlike vegetable ferments, fruits, once fermented and stored in arefrigerator, need to be eaten with 2 months. They can much easier turn to alcohol,due to the natural sugar content, so you need to check your chutney each day andmake sure it doesn’t over ferment.

Sometimes lacto-fermented products go bubbly, or produce white foam on the top.This is normal and the foam can be easily removed using a spoon. A mildly‘fermented’ smell is desired during the process, though an overwhelming smell ofrotten fruit is a sign that your chutney has gone too far. This is not likely to happenif you use the whey to ferment your chutneys, unless it is very hot or you leave itout too long. The benefits of lacto-fermented fruit chutneys are that they do nottake long from start to refrigeration time, though the downside is you have to bemore vigilant with checking them.

Sweetener guideYou can use different natural sweeteners in your lacto fermented chutneys. Try toavoid using processed sweeteners as much as possible. These include refined canesugars, but also agave syrup which can be highly processed and refined. The bestsweeteners come from whole fruits (fresh or dried) coconut based sugars ( whichare low GI and contain natural probiotic cultures ) or maple syrup. Honey is notideal to use in fermented foods, as its naturally occurring anti bacterial propertiesmay interfere with the bacteria necessary in the fermentation process.

��The word ‘probiotic’ literally comes from the latin meaning,

‘for-life’. Without probiotics there is no life.

www.ooosha.co.uk 25

Chutney

Pear & Ginger Chutney3 c diced pears (conference, comice andwilliams are all good local varieties)

¼ – ½ c whey from making nut cheeses or ¾tbsp probiotic powder / 1 capsule emptied

¼ cup date paste (dates that have been soakedand blended to a puree)

½ cup raisins

½ – ¾ cup water

1 tbsp grated ginger

½ tsp salt

1 tsp Chinese 5 spice

� Combine date paste, water and whey (or probioticpowder) and whisk until smooth.

� Add all other ingredients and mix well.

� Transfer into a kilner jar, leaving at least a 1" gapbelow the lid. Make sure the liquid rises above the fruit,adding more water if necessary.

� Leave at room temperature or a warm place like anairing cupboard for 2 – 4 days (the warmer the roomthe quicker it will ferment).

� Check your chutney daily, ‘burping’ the lid to avoidexplosions.

�When you see small bubbles and it tastes sweet andfermented, transfer the jar to the fridge and eat within2 – 3 weeks.

Here are some seasonal fruit recipes, great for serving with nut cheese

and crackers, or as an accompaniment to meals such as raw curries or

nut loafs. They are also amazing served on top of warm breakfasts, such

as warm buckwheat porridge, oatmeal porridge or stirred into yogurts,

for a probiotic kick to your morning!

www.ooosha.co.uk 26

Fig & Walnut Chutney

3 cups fresh figs (about 6 large), stalk removed, cut each fig in half and each half into4 wedges

¼ – ½ cup whey from making nut cheeses

½ cup raisins

½ cup walnuts (fresh if available), roughly chopped

½ cup water

¼ cup date paste

� Combine date paste, water and whey in a mediumbowl and whisk until smooth.

� Add all remaining ingredients and stir to combine.

� Put into a wide mouthed jar and make sure that theliquid rises up above the fruit, if it doesn’t, add morewater.

� Leave at room temperature or a warm place like anairing cupboard for 2 – 4 days (the warmer the roomthe quicker it will ferment).

� Check your chutney daily, ‘burping’ the lid to avoidexplosions.

�When you see small bubbles and it tastes sweet andfermented, transfer the jar to the fridge and eat within2 – 3 weeks.

This is a basic chutney recipe, you can add lots of

ingredients in order to “spice it up” a little, such as orange zest,

nutmeg, shallot, chili, etc…

www.ooosha.co.uk 27

Cranberry Chutney

250g or 2 c fresh cranberries (or frozen and defrosted)

2 medium apples, cored and roughly chopped

Juice and zest of 1 orange

Zest of 1 lemon

15g or 1 tbsp grated ginger

1T probiotic powder / 1 probiotic capsule

100g or ½ c coconut palm sugar, powdered

� Blend the apple, orange juice, coconut palm sugarand probiotics until you get a smooth thick puree.

� Place the cranberries, orange and lemon zest andgrated ginger into a food processor and add the puree.

� Pulse until the cranberries break down but are stillchunky. You should get a bright red chutneyconsistency.

� Transfer into a jar, leaving at least 1” gap at the topand ferment in a warm place for 3 days, checking daily.

�Once you have some small bubbles appearing andyour sauce smells slightly tangy, it’s ready to store inthe fridge.

This is such a beautiful chutney and it’s high acidity makes it

brilliant with cheese. It’s as seasonal as you can get in December

and will perk up even the darkest night.

www.ooosha.co.uk 28

Apple Spice Chutney

The Mincemeat

1½ c dates, soaked

½ c orange juice

2 medium apples, cored and roughly chopped

2 – 3 tsp mixed spice

½ c raisins

½ c goji berries

1 tsp probiotic powder / 2 capsules opened / ¼ cup whey

½ tsp salt

� In a food processor, blix the apples until brokendown but still textured.

� Place the dates (not soak water), orange juice, spice,probiotic powder/whey and salt into a blender andblend until smooth.

� Mix the date mixture with the apples, raisins and gojiberries, and spoon mixture into a glass jar or bowl.

� Leave in a warm place, covered with a muslin orclean cloth for 2 – 3 days, before transferring to fridgeand storing for use in Mince Pie Crusts (see P29)

This recipe was created as a “mince meat” to make mince Pies (see page

29) but it can be used to swirl through a cinnamon cheesecake, severed

with nut cheeses or whatever other amazing way you choose to use it.

www.ooosha.co.uk 29

Apple Spice Mince Pies

The Pastry

250g or 2 c cashews, soaked

100g or 1 c ground oats

2 tbsp agave/honey

3 Tbsp lemon juice

Pinch salt

� Grind rolled oats in a food processor until they turninto flour.

� Process all ingredients in a food processor until adough forms.

� Press the dough into mini pie tins lined with clingfilm.

� Put the pie tins into the dehydrator for 2 – 3 hours,removing cling film after this time and turning themout onto the mesh tray for a further 6 – 8 hours untildry and pastry like.

The Cream

½ portion of cashew cheese base (unseasoned)

3 tbsp Coconut sugar, powdered

1 tbsp Lemon juice

3 tbsp Coconut oil, melted

� Put all the ingredients into a food processor andprocess until creamy

� To assemble mince pies, spoon fermented applemincemeat into each pie crust, top with a spoonful ofcashew cream, and sprinkle with nutmeg andcinnamon.

� Alternatively, you could use the cheesecake filling asa frosting for these little bites of heaven.

A festive treat turned vegan, raw and cultured. You will need to make the

mincemeat at least 2 days in advance of assembling the pies.

www.ooosha.co.uk 30

Tomato Salsa

Makes 1L

750g or 3 c ripe tomatoes, diced

½ medium red onion, medium dice

¼ c coriander, roughly chopped

2 spring onions, thinly sliced

1 garlic cloves, finely grated

1 tsp cumin seeds, ground

½ red chili (more if you like fiery hot salsa)

2 tbsp raw apple cider vinegar

1 tbsp whey or 1 probiotic capsule/1 tsp powder

1 tbsp salt, Himalayan or sea salt

� Combine the tomatoes, onion, coriander, springonion, garlic, cumin, chilli and vinegar in a mixing bowl.

� Puree ½ of the mixture (or less if you prefer achunkier salsa) in a blender and then return the pureeback to the mixing bowl.

� Stir in the probiotics or whey and the salt.

� Pour the mixture into a glass jar, leaving at least a 1’’gap at the top.

� Seal the jar and store at room temperature for 2 – 3days. You will notice that the tomatoes start to float tothe top of the mixture, leaving a watery liquid at thebottom.

� After a day taste, and continue to do so every dayuntil you have a slightly tangy, sour salsa. The salsa isthen ready to store in the fridge for up to 1 year.

VariationsTry adding other spices, such as mustard seeds, fennelseeds, ginger and turmeric.

You can use green tomatoes for this recipe too,tomatoes which fail to ripen on the plant or gluts oftomatoes for a firmer, less acidic chutney.

Preserve those perfectly vine ripened tomatoes from

summer to enjoy in the depths of winter with corn chips and

sparkling kombucha or kefir with a twist of lime

www.ooosha.co.uk 31

Troubleshooting Fruit Chutneys

What kinds of fruit can I use to make chutneys?You can use any kind of hard to semi-soft fruit to make lacto fermented fruit chutneys.Soft fruits such as berries, grapes or very stone-fruits do not work well using this methodas they easily ferment into alcohol. The best fruits to use are apples, pears, figs and stonefruits which are not over ripe, such as nectarines and peaches. For softer fruits such asberries, we would suggest using them to flavour water kefir.

How do I know if my salsa is fermenting? You should see a clearer liquid form on the bottom of your salsa after about 2 – 4 days atroom temperature as the solids rise to the surface due to CO2 production. You should alsosee small bubbles forming. When ‘burping’ the jar, you should hear gas escaping after 2 –4 days. If none of these things happen, try moving your jar to a warmer place such as neara radiator or next to your dehydrator. If nothing has happened after 3 days, try adding 1tsp of probitic powder. Taste your salsa after 3 days. You should taste a slight tang, itdoesn’t need to be strong too be working.

Can I use water kefir as a starter?In our experience, using water kefir as a starter for chutneys and salsa makes themferment too quickly, producing a yeasty-alcoholic product. Stick to using the whey fromyour cheeses or probiotic powder for good results.

Why does my chutney smell yeasty?Fruit based chutneys can easily over-ferment due to the amounts of sugars present in thefruit. Check your jars daily and ‘burp’ them to release gas. As soon as you hear gas and seesmall bubbles, your chutney is ready to go to the fridge. If you leave your chutney toolong or it is in a very warm place, it may produce yeasts and cannot be used.

www.ooosha.co.uk 32

Vegetable Chutneys &Condiments

VEGETABLES have been naturally fermented for thousands of years, in countriesaround the world, as a way of preserving locally grown produce to see themthrough the ‘hungry gap’. We have passed down the simple skills of mixing

vegetables with salt and spices to produce lactic acid, which prevents putrification andboosts the enzyme and vitamin content of vegetables.

Sauerkraut is a traditional fermented cabbage which is commonly eaten in Germany andother European countries. Kimchi is Koreas national dish, eaten with almost every mealand made in a variety of ways. Pickles, such as cucumbers are popular in the States,Australia and Canada, where they would be eaten with sausages or burgers. All of theseferments use the bacteria lactobacilli to covert the sugars in the vegetables into lacticacid. These bacteria are naturally found on the skins of most vegetables grown close tothe soil, so there is no need to add extra ‘starters’ such as whey or probiotics. Salt is usedto harden the pectins in the vegetables, making them crunchier and discouraging thegrowth of any ‘bad’ bacterias. By inhibiting these bacteria, we can create a product with alonger shelf life; this was particularly useful in the times before refrigeration as a way ofpreserving harvests of vegetables. Only a small quantity of salt needs to be used in thefermentation process, so the amount of salt consumed when eaten is minimal.

In this section we will explain how to make traditional krauts, with variations; a hot spicykimchi, cucumber pickles, root vegetable chutneys and some seasonal brined vegetablecombinations. All of these recipes are simple and cheap to make, and will provide youwith a host of enzyme and vitamin packed nutrition that you can enjoy every day. Whenfresh produce is scarce, eating locally and seasonally, lacto-fermented vegetables offer usa great alternative to buying imported produce. Lacto-fermented vegetables are rich inenzymes and nutrients especially B vitamins (folic acid, riboflavin, niacin, thiamin, biotin),vitamin K and C. We like to eat fermented vegetables daily mixed in with salads or as aside to cheeses and entrees, or for a nutrient rich flavour boost.

www.ooosha.co.uk 33

Beetroot & Horseradish Chutney

1 k or 8 Beetroot, peeled and grated

60g or ¼ c Horseradish, peeled and finelygrated on a microplane or fine box grater

50ml or ¼ c Balsamic Vinegar

1 tsp Black Pepper, freshly ground

1½ tbsp Himalayan Crystal salt or sea salt

½ tbsp Probiotic Powder or 1 capsule, emptied

� Combine salt and beetroot in a medium bowl andpress, squeeze and massage until the juices start torelease – this doesn’t take long.

� Add all remaining ingredients and mix well tocombine.

� Transfer the mixture into a sterilized 1 liter clip topjar and press down until the juices cover the top of themix.

� Place the jar in a warm spot for 3 – 6 days.

� After 3 days taste the chutney to see if it’s whereyou want it and if not, allow it to continue fermenting.The fermentation taste should be very slight, the mainpurpose of fermenting this chutney is for the healthbenefits and to “cook” and soften the beetroot, not toattain a sour flavour as with sauerkraut.

� Store in an air tight jar in the fridge for up to 1 year.

Not fruit based, however, perhaps due to the high sugar content from the

beetroot, this chutney is made similarly to a fruit chutney and takes

about the same amount of time to ferment – you don’t want it too

fermented, just enough to bring out the healthy bacteria, assist in

preservation and slightly “cook” the beetroot to soften it. This chutney

brings the macadamia cheese to life – fantastic on rye bread.

www.ooosha.co.uk 34

Sweet Bell Pepper & Shallot Chutney

4 Red Bell Peppers, Julienned

4 Yellow Bell Pepper, Julienned

50ml or ¼ c White Balsamic Vinegar

2 cloves Garlic, minced

½ c shallot, Julienne

1 tbsp probiotic powder / 1 capsule emptied

2 tsp salt

� In a medium mixing bowl, massage the peppers andshallot with the salt until the vegetable juices havestarted to release.

� Be sure there is enough liquid to cover thevegetables when pressed into the jar.

� Add remaining ingredients and mix to combine.

� Transfer to a clean and sterile 500ml jar making surethe juices cover the vegetables, if not, top up with alittle water kefir base or plain water.

� If necessary, cut a small piece of greaseproof paperto cover the top in order to keep the vegetablessubmerged.

� Place the jar, covered, in a warm place for 3 – 4 days�Once ready, store in the fridge for up to 6 months.

A bright chutney, both in colour and in taste; it’s a fantastic addition

to salads, salad dressings or served along side nut cheeses.

www.ooosha.co.uk 35

Carrot Harissa

350g or 7 large Carrots, peeled and diced

2 shallots, minced

1 Red Chili, de-seeded and minced

2 tsp Harissa spice mix (purchase fromHealthysupplies.com)

1 tbsp Agave

1 tbsp Apple Cider Vinegar

1 tsp Probiotics

1 tbsp salt

� Using a food processor fitted with the S blade, pulsethe carrots until a rice consistency.

� Transfer to a medium mixing bowl, add salt andmassage the salt into the carrot until juices release.

� Add remaining ingredients and then transfer into asterilized jar of your choice. Use greaseproof paper tocreate a barrier on top of the chutney so air cannot getin, similar to the way you use the cabbage leaves toseal sauerkraut.

� Allow to ferment in a sealed jar, at roomtemperature, for 3 – 6 days. Taste after 3 days forsourness and put in the fridge when it reaches the righttaste for you.

� Store in the fridge for up to 1 year.

Harissa is a traditional part of North African Cuisine made from chiles, spices

and sometimes tomatoes. You’ll find many variations for this wonderful

condiment depending on the region of Africa it comes from and the

household. my favourite harissa is one which is spicy, but with a sourness,

usually from vinegar or lemon. Tangy, spicy and refreshing, this Carrot

Harissa goes nicely with mediterranean dishes like falafel and hummus or

can be added to cous cous or raw “rice” to give it a flavour boost.

www.ooosha.co.uk 36

135g or ½ c + 2 tbsp White miso

50ml or ¼ c Apple Cider Vinegar

75g or ⅔ c Carrot Harissa

1 Clove garlic, peeled

30ml or 2 tbsp Water

½ tbsp Honey or your choice of sweetener

½ tsp Crystal salt or to taste

65ml or ¼ c + 2 tbsp extra virgin olive oil

� In a high speed blender combine the first 7 ingredientsto and blend on high speed until smooth.

�With the blender still running on low speed, slowlydrizzle in the olive oil to create a smooth and emulsifieddressing.

� Store in an air tight jar for up to 5 days.

� For a Carrot Harissa Mayo, omit the water.

� This dressing or mayo mixture will thicken once cooledand will keep for 7 days in a stored jar in the fridge.

Creamy Harissa Dressing or Mayonnaise

www.ooosha.co.uk 37

Chili Harissa

� In a high speed blender or mini food processor, blendthe first set of ingredients until smooth. You can alsoleave it a little chunky if you wish.

� Toast the spices in a pan over medium heat until youcan smell them and they have darkened slightly. Thisstep can be omitted for a strictly raw harissa, howeverthe spice flavour will not be as strong.

�Once they are toasted, transfer to a mortar andpestle or coffee grinder and process into a coarsepowder. Add this powder to the harissa.

� Transfer the harissa into a clean jar and place in awarm spot to ferment for 3 – 7 days or until you seebubbles and it tastes slightly sour or very sour,depending on your desired taste.

�Once it’s fermented enough for your taste, store inthe fridge for a week to allow the flavours to developbefore you use it.

� Store in the fridge for up to 6 months.

For a milder version of this sauce, use bell peppers anda few chilis instead of just chilis.

185g or 20 long red chilis, de-seeded

2 cloves garlic, peeled

50g or 1 small red onion, peeled and roughchopped

1 tsp crystal or sea salt

½ tbsp probiotic powder or 1 capsule emptied

50ml or ¼ c of water, or as needed to assist inblending

spices: ½ tbsp of each:cumin seeds, fennel seeds, caraway seeds

A more traditional harissa using lots of chilis and spices. It’s lovely

mixing through grains, added to soups and salad dressings or mixed

through hummus and served with crackers. Try adding it to your

cheese base for a spicy, aromatic twist!

www.ooosha.co.uk 38

Kimchi Kimchi is a spicy Korean ‘kraut’ served with almost

everything in North and south Korea.

KIMCHI is a spicy Korean ‘kraut’ served with almost everything inNorth and South Korea. crunchy cabbage mixed with hot spices,ginger and garlic are amazing. Adding daikon radish as is

traditional in Korean recipes also adds heat and many health benefits.Radishes belong to the same brassica family as do cabbages, so thiskimchi has a double dose of anti-cancerous chemicals found in thisfamily of vegetables. Brassicas have been shown to reduce the risk ofcancers by blocking carcinogens from the body tissues.

They also contain sulforaphane, a chemical which increases the bodiesphase 2 enzymes which help the body eliminate carcinogens. The ‘hot’taste of radishes and some cabbages and cruciferous vegetables comesfrom glucosinolates, which has been used as a chemo-preventative.Cancers of the stomach and bowels are particularly low in countrieswhere cabbages and radishes are abundantly eaten, and as a fermentedfood product, the health benefits are multiplied even more!

There are many different ways of making kimchi and many differentpieces of equipment that you may read are “necessary” in order tomake kimchi… this is not the case. It’s simple and inexpensive to makekimchi; all you need is a bowl and a sterilized jar or several smallsterilized jars. If you are going to buy jars for sauerkraut or kimchimaking, then I would recommend purchasing jars with clip top lidsrather that screwing lids. Clip top jars last much longer and you do notrisk the same long term rusting issues as you do with screw tops.

��Folk wisdom claims that daikon radishes

rid the body of accumulated fats.

www.ooosha.co.uk 39

Cabbage Kimchi

1 head chinese leaf/ napa cabbage*, cut into 2΄΄ chunks

1 daikon radish/ mooli (or 3 – 4 red radishes ifnot available), sliced into ½’ rounds

1 turnip, sliced into ½ ‘ rounds

2 carrots, sliced on a bias ½ ‘ thick

50g fresh ginger, peeled and roughly chopped

5 cloves garlic, chopped

5 – 8 red chilies, de-seeded (depending on thespice level you prefer and the heat of the chiliesyou are using)

1 tbsp Asian Chili power (optional)

1.5 L water

5 tbsp salt

� Combine water and salt and mix until the saltdissolves.

� Add prepared cabbage, radish or mooli, turnip andcarrot to the brine solution.

� Place a plate or large plastic lid on top of the veggiesand then a weight on top such as a jar filled withwater.

� Allow this to soak for 8 hours or overnight.

� Remove the veggies by scooping them out of the ofthe brine mixture. Reserve the brine for later use.

� Puree the chili, chili powder (if you are using it)ginger and garlic in a food processor or high speedblender, add brine as needed to blend and make a thickpaste.

� Put on a pair of washing up or latex gloves so youdon’t burn your hands and mix this paste into yourvegetables well, being sure to coat each piece.

� Finally, pack the kimchi into your prepared jar(s).Make sure to leave a 2’’ gap at the top of the jar forthe kimchi to expand.

� Leave at room temperature for about a 4 – 8 days,checking after 4 days for required ‘sourness’. When thedesired flavour is reached, transfer the jars to thefridge. This will keep for months if kept refrigerated.

*Kimchi may be made with a variety of cabbages,however, chinese leaf cabbage is the traditional cab-bage used; You can also use leafy greens, like pak choior morining glory, found in Asian markets.

“White” kimchi (made without chili) is served to very young

Korean children and, as they get older, their kimchi gets hotter

and hotter until they are able to tolerate “proper” kimchi.

www.ooosha.co.uk 40

Cucumber Kimchi

Makes approx 1L

2 – 3 english cucumbers, washed and choppedinto 1" chunks

2 tbsp sea salt

1 bunch spring onions, sliced

4 cloves garlic, finely grated

2" knob of ginger, finely grated

1 tbsp asian chili powder or red chili powder –not cayenne pepper

� Combine prepared cucumbers with salt in a bowl,toss well and set aside for 12 hours or overnight.

�You will see that the salt draws the liquid out of thecucumbers creating a natural brine for them. To thismixture, add the remaining ingredients, mix very well(you may want to wear gloves because the chilipowder is very hot)

� Transfer to a sterilized jar(s), adding about 2 tbsp ofthe liquid to each jar.

� Kimchi does not need to be covered in liquid orpressed down.

� Set the cucumber kimchi aside for 2 days at roomtemperature and allow to ferment.

� After this time, taste the kimchi to see if it’sfermented enough for you.

�Once it’s where you want it taste wise, store in thefridge.

� It will keep developing in flavour and getting hotterso it’s best to eat this within 2 – 3 weeks.

marrying the cooling properties of cucumber with the heat of asian chili

powder yields a brilliant accompaniment to any rice and vegetable dish or

enjoy as a mid day snack to wake you up and keep you going!

��How much do Koreans love Kimchi?

“In 2005 a report was released that heavy

consumption of kimchi could not be very

good for your health… and as a result, the

professor who released this statement

received a variety of death threats.”

www.insanitytheory.net

www.ooosha.co.uk 41

Sauerkraut Here is another amazing fermented food. Lactic-acid fermented

vegetables such as cabbage in sauerkraut have been made for centuries

as a way of preserving the vegetables natural bacteria in its juices. Not

only are fermented veggies far tastier than pickled cooked ones, they are

extremely good for you and you can get creative with the herbs and

spices you add. each batch is unique!

THE same natural microorganisms that create lactic acid in our colons are foundnaturally in cabbage, and these increase dramatically when we start a fermentingprocess. The harmful bacteria cannot survive in these conditions, meaning we are

increasing our colonies of good bacteria by eating sauerkraut and other fermentedfoods, and these fight off the harmful bacteria, caused by poor diets, stress andmedications such as antibiotics.

Sauerkraut is really simple to make, is a brilliant way of preserving cabbage and othervegetables, and allows us to eat living food all year round. It tastes great on its own,but I love to use it as a base for salads, mixing it with sea vegetables such as dulse andnori, adding freshly grated roots, and adding a dressing of tahini or avocado. It istraditionally a German dish, served in hot-dogs! You can try serving it with some rawburgers or sausage mix.

You can add any hard vegetables into your kraut: beetroot, carrot, squash, turnip,onions. The more vegetables you add, the wider the variety of beneficial microflora inyour finished sauerkraut, as the process uses the micro-floras that reside on the skins ofthe vegetables. Try adding ginger, garlic, juniper berries, fennel seeds, caraway, dill seeds,celery seeds, cumin, chilies… be creative and come up with your own variations. I loveto mix red and white cabbage for a ‘pink’ kraut, and add fennel seeds for a mild tangymix, leaving it for about a week to ferment. The longer you leave your kraut, thestronger it becomes, so taste it every few days to see how you prefer.

The main points to remember are that the salt acts to inhibit putrefying bacteria in theearly stages of fermentation until the pH is lowered sufficiently to inhibit them, somake sure that you put enough salt in. It is possible to cut down on the salt if you usea starter culture to get the fermentation process going more quickly. You can use aprobiotic capsule opened and added to the kraut, or some whey from making nutcheese to inoculate your vegetables and add even more probiotic value to yoursauerkraut.

Also, the fermentation process is anaerobic, so you will want to make sure that yourvegetables are always submerged in their juices. Rotting or putrefying is an aerobicprocess, so if you do find that your top layers have gone bad, just scoop them out. Therest of the batch should be unaffected.

www.ooosha.co.uk 42

Basic Sauerkraut

1 large white or red cabbage (or half each ofred and white cabbage)

1 tbsp sea salt

� Remove the outer leaves and core from the cabbageand set aside.

� Grate the cabbage using a food processor, handgrater or finely slice it by hand (chopping or slicing ishow we recommend you cut it).

� Put the cut cabbage into a bowl big enough to leave⅓ space free for mixing, and sprinkle with salt, mix wellwith your hands using a massaging motion.

� This could take 5 –10 mins depending on thestrength of your hands. If you’d like, you can gently mixthe salt into the cabbage and allow it to sit for 20mins. This will help to soften the cabbage before youstart to massage it. Add 1 tbsp of salt at first, then addanother if you find it hard to get the juices to release –add any other spices or seeds at this stage.

There are many different ways of making sauerkraut and many different pieces of

equipment that you may read are a “necessity”… this is not the case. It’s simple and

inexpensive to make sauerkraut; all you need is a bowl and a sterilized jar or

several small sterilized jars. If you are going to buy jars for sauerkraut making,

then I would recommend purchasing jars with clip top lids rather that screwing

lids. Clip top jars last much longer and you do not risk the same long term rusting

issues as you do with screw tops.

�Once you start to see juices in the bottom of thebowl and the cabbage seems like a more “steamed orcooked” consistency, you can stop massaging.

� Pack your massaged cabbage into your sterile 1 litrejar. Pack the cabbage in tight, leaving a 5 cm gap at thetop of the jar to allow for the juices to rise. Place oneor two of the outer leaves on top of the cabbage, thenplace the core of the cabbage on top of the leaf. Itneeds to be at a higher level than the cabbage, so thatwhen you clamp down the jar, the juices rise up abovethe cabbage.

� Place the jar on top of a towel in case it leaks andsomewhere not too cold . It doesn’t need to be aswarm as an airing cupboard, but cold rooms will makeyour kraut ferment very slowly.

� Taste it after 4 days; it should taste mildly tangy. Ifso, you can eat it then, or carry on fermenting it for aweek or two, depending on how strong you like it totaste. Once you are happy with it, transfer to the fridgeto stop the fermenting process. It will keep for manymonths in the fridge.

www.ooosha.co.uk 43

Kraut Variations

Carrot-kraut

use equal quantities of cabbage and carrots fora sweeter, carotene rich kraut.

Add some ginger for a kick.

Add 1 – 2 tbsp salt.

Apple-kraut

1 head cabbage

1 – 2 apples, cored and grated or julienned

1 handful dried seaweed (wakame, arame,dulse) 1 – 2 tbsp salt

Mixed Kraut: this kraut will turn pink/red

1 head cabbage

1 carrot

1 beetroot

1 turnip

1 – 2 tbsp salt

Herb-kraut

1 head cabbage

1 red, yellow or orange pepper

1 bunch fresh herbs (parsley, coriander, basil, dill)

1 tbsp dill seeds

1 – 2 tbsp salt

Curry-kraut

Add 1 tbsp curry powder to your basic sauerkraut

Burdock & Berry Kraut

1 head cabbage

1 root Japanese burdock root, peeled andgrated

1 handful juniper berries, dried or fresh

1 – 2 tbsp salt

using the same preparation methods

www.ooosha.co.uk 44

Simple Sauerkraut SaladServes 2

200g mixed salad leaves

150g sauerkraut

2 tomatoes, chopped

½ avocado, diced

30g alfalfa sprouts, or other sprouts

15g tamari seeds (seeds soaked in tamari anddehydrated)

Dressing

⅓ cup olive oil

¼ cup honey/agave/date syrup

¼ cup tamari

½ cup water

¼ cup tahini

2 tbsp nutritional yeast flakes (optional)

¼ cup apple cider vinegar

� Mix all of the salad ingredients together in a bowl.

� Put all of the dressing ingredients into a blender andblend until smooth. Add more water if required. Pourdressing into a bottle.

� Drizzle dressing over the salad and mix well,combining all the ingredients with the creamy dressing.

� Store dressing in the fridge for up to two weeks.

www.ooosha.co.uk 45

Troubleshooting Sauerkraut & Kimchi

Why is there white mould on top of my kraut? If air is exposed to the surface of the vegetables, then mould will be able to grow ontop ofthe kraut. Using the kilner jar method, this is unlikely to happen, hence it being the bestmethod for fermenting vegetables. If you don’t release enough juice in the pounding stage,this can happen too, so make sure you do it for long enough to release lots of juice. If youuse a crock-pot or two bowls, one inside the other, then you may get an air gap betweenthe two. If you see mould, scrape it off the surface with a spoon and press the vegetablesdown beneath the juices again. The kraut underneath should not be affected.

Which kind of cabbage should I use?Any kind of cabbage will work, although hard compact cabbages work best and releasemost juice. Hard red, white or Chinese Napa cabbages (used to make traditional kimchi)work better than the looser, Savoy-type cabbages.

Which kind of salt should I use?Salt is essential for life – you cannot live without it. However, there are enormousdifferences between the standard, refined table and cooking salt and natural health-promoting salt.

Table salt is actually 97.5% sodium chloride and 2.5% chemicals such as moistureabsorbents, and iodine. Dried at over 1,200 degrees Fahrenheit, the excessive heat altersthe natural chemical structure of the salt.

The best salt to use in all of your food preparation and fermenting of lacto-fermentedfoods is Himalayan Crystal salt. It is totally pure and contains every mineral and traceelement found in the human body. The mineral particles in pink salt are so small that theyare easily metabolized for the bio-chemical functioning of human cells. Because of this, itis one of nature’s most effective natural balancers.

If you do not have Himalayan crystal salt available, celtic sea salt is a close second.

Why are the juices are escaping out of the jar?If the juices come above your vessel, release the lid of the jar and remove some of thekraut to allow more room for expansion.

www.ooosha.co.uk 46

Kombucha

The Kombucha fungus is not actually a mushroom or a fungus. Rather, it is asymbiotic culture of bacteria and yeast. The bacteria and yeast from themushroom/scoby work together in balance to ferment and convert the sugar andtea liquid into the final Kombucha drink. It is the culture which looks somewhatlike a pancake, which simply converts a sugary tea solution over a period of 1 – 2weeks into a health-promoting beverage that contains many organic acids, activeenzymes, amino acids, beneficial bacterias, probiotic microorganisms andpolyphenols as well as many B-vitamins and vitamin C.

It originates from China, although it is apparently widely consumed in easternEurope and Russia where they are said to have very low rates of cancers, especiallystomach and conditions related to high blood pressure. It is used for treatment ina huge range of disorders, from cancers and metabolic problems, to AIDS, arthritis,candida, MS, kidney, stomach and bowl disorders and wounds and ulcers. It is alsogreat for the skin, taken both inside and externally. Not only does Kombucha giveus all of these amazing benefits, it tastes amazing too! Given the right culturingtime, the right conditions and a 'second ferment', it then becomes a deliciousdrink, full health benefits for people of all ages.

Kombucha is the result of a fermentation processcombining a Kombucha mushroom, or 'scoby' (symbiotic

Culture of Bacteria and Yeast) tea, sugar and water.

www.ooosha.co.uk 47

Kombucha

1 large jar with a wide opening/pyrex bowl orplastic bucket, sterilized

2 litres boiling water (or half boiling and halfcold)

1 cup sugar (organic caster sugar or lightbrown sugar)

5 tea bags (black, green or white or mixture,not herbal tea)

1 Kombucha culture (scoby)

1 – 4 cups starter tea from last batch of Kombucha ( or 2 tbsp apple cider vinegar if itis your first batch)

� Bring the 2 litres of water to a boil.

� Add the sugar and allow it to dissolve.

� Take the sugar water off the heat and add the 5 teabags. Allow to brew 2 – 4 minutes and then removetea bags.

�When the tea is luke warm, add the starter tea orcider vinegar and gently add the scoby. It may sink orfloat, don’t worry, either is fine.

Let’s get brewing!

� Cover the container with a fine cheese cloth ormuslin, and leave in a warm, dark place like and airingcupboard. Leave it undisturbed for 5 days. After 5 days,taste the brew using a plastic or wooden spoon or astraw. It should be neither too sweet nor too sourwhen ready, but is dependent on taste. The longer youleave it the stronger it will become! The totalfermentation time should be between 7 – 18 days,depending on the temperature. Keep tasting a littleeach day until the required strength is reached.

�When ready, take the culture out with a cup of thetea for the next batch. You should now have twoscoby’s, but occasionally this doesn’t happen until thesecond or third batch. Then you will start multiplyingcultures! In theory, your Kombucha is now ready todrink, although it tastes much better if you do what iscalled ‘second fermentation’. This develops carbonationand flavours.

www.ooosha.co.uk 48

Second Fermentation

A second fermentation is what will make yourKombucha fizzy, almost carbonated. During this stageis when you can get creative by adding differentflavours by using brilliant seasonal fruits. This makesyour Kombucha more palatable and more impressive!

Choose what flavours you would like to add to yourdrink; It needs to be something sweet, as sugars help itbecome fizzy.

Here are some suggestionsPer 1 litre Kombucha

½ cup goji berries and 1 tbsp grated fresh ginger

1 tsp honey, molasses or bee pollen

200ml or 30% fresh fruit juice: cherry, pomegranate, grape & raspberry all work well

1 cup fresh fruit: fresh berries, chopped pears,1 cup dried fruits and a tsp spices: mixedraisins, figs, apricots and a tsp mixed cakespice/cinnamon

� If you are using anything which will needs to beremoved, such as flowers, whole fruits, etc… then startthe second ferment in a wide mouthed jar or bottle for24 – 48 hours.

� Sieve out the bits you are using and transfer theliquid to a tightly fitting clip top bottle, leaving 2inches at the top, and allow to ferment 3 – 8 days,burping daily to allow the excess C02 escape. Once it’sreached your desired fizziness and flavour, put in thefridge and burp once a week.

� If you are doing the second ferment using fruit juice,then fill your bottle � with the juice and add thekombucha base, leaving 2 inches at the top

� Allow to ferment for 3 – 8 days or until your desiredfizziness and flavour is achieved, burping daily to allowexcess C02 to escape. Once it’s reached your desiredfizziness and flavour, put in the fridge and burp once aweek.

�You can start another batch straight away with yournew scoby’s, or keep them immersed in tea in thefridge until required. As you get more scoby’s,remember to share them with friends!

A second fermentation is what will make your Kombucha fizzy, almost

carbonated. During this stage is when you can get creative by adding

different flavours by using brilliant seasonal fruits. This makes your

Kombucha more palatable and more impressive!

www.ooosha.co.uk 49

Coffee Kombucha

9 cups of Coffee, be sure all coffee grounds arestrained from the coffee

½ c White sugar

1 Kombucha scoby – which you don’t mind allocating to Coffee Kombucha only

� Follow the same instructions as with Kombucha tea,however, do not use a “starter” of Kombucha tea orvinegar, simply add the scoby, cover and place in awarm spot for 4 – 7 days. Coffee Kombucha mayferment faster than tea due to it’s high acidity levels.Although it may be nice, don’t heat the coffeekombucha, as this will kill the beneficial bacteria youworked to create.

� Coffee contains natural oils, so it’s possible thatrancidity might occur. Check your Coffee Kombucharegularly and limit fermentation time to only what isnecessary to achieve the desired taste.

As with coffee, this drink can be an acquired taste however, those

who do not like coffee generally like this drink. The coffee flavour

is not as strong as with a cup of joe and, of course, the kombucha

scoby “eats” the caffeine so no worries there.

Irish Coffee

1 c per person of Coffee Kombucha – after asecond fermentation using raisins

2 tbsp of fermented nut cream

1 drop of medicine Flower Rum extract

� To Serve: Whizz all ingredients in a blender, only justto combine. Serve immediately.

An ideal drink for to getting into the festive spirit around christmas time – snuggle

up with this “cocktail” reminiscent of Baileys Irish Cream and Coffee.

www.ooosha.co.uk 50

Kombucha Vinegar

Flavoured Kombucha Vinegars

If you have accidentally over fermented your kombucha tea or left the tea toferment too far on a second ferment, you can easily turn this into a wonderfulvinegar. It’s as simple as allowing it to keep fermenting until it’s just like vinegar.If you are starting from an over fermented tea base, then take this opportunityto get creative and flavour it as you wish.

Soft Fruit and/or Berry Vinegar

Once the kombucha base is quiet vinegary, go ahead with the secondfermentation as usual by adding 10% – 30% of fruit juice or whole fruit to theliquid and allowing it to ferment for a further few days – a week. During thissecond ferment, you are not looking to achieve bubbles, so your jar/bottle doesnot need to be air tight. Once it’s ready, if using whole fruit, strain through a finesieve, return liquid to a sterile bottle and store in fridge or cool room until readyto use.

Herb and Spice Vinegar

Once the kombucha base is quiet vinegary, proceed as you would with a secondferment. During this second ferment, you are not looking to achieve bubbles, soyour jar/bottle does not need to be air tight. Use any variety of herbs and spicessuch as rosemary, thyme, garlic, peppercorn, bay leaves, etc… Taste thekombucha after 3 days and then every day until it’s vinegary enough for you.Leave the herbs and spices in the bottle, they will keep adding flavour and willlook pretty too.

sometimes you may end up over fermenting your Kombucha tea to the point

where it turns to vinegar, but it need not go to waste! You can harness this

opportunity to make Kombucha Vinegar, which is basically over fermented

Kombucha tea and can be flavoured into a gourmet delight!

www.ooosha.co.uk 51

How do I know my kombucha is working? I find that the smell is the best way to tell. When you open the airing cupboard,you’ll smell the sour scent of Kombucha and that is how you know all is doingwhat it should. To know when it’s ready to be bottled or, for the secondfermentation, you just need to taste it and when it’s where you want it to be, it’sready to go.

Which kind of water should I use?Ideally, you will want to use a water source where the chlorine has been filtered out(or otherwise dispersed) but where the minerals in the water are left in tact. Hereare the best ways of ensuring you use the best water:

Tap Water: If using tap water, you will want to remove the chlorine. Providedstandard chlorine is used by your water provider, it can be removed by eitherboiling the water vigorously for a few minutes, running the water through a blenderto aerate it or setting the water out overnight.

Bottled water: Is chlorine free and contains natural minerals, so is a fair choiceif other sources of water are not available.

Water Filters: These water filters generally do a good job removing chlorinebut they also remove most of the minerals in the water. If using filtered water, addsome a pinch of quality sea salt such as Celtic Sea Salt or Himalayan Sea Salt. Donot use table salt!

Distilled and Reverse Osmosis Water: This is a great source for water.

Spring Water: Is generally a great option as it's normally chlorine free andcontains natural minerals.

Well Water: Provided the water is safe to drink, this is often the best option formaking water kefir and kombucha as it doesn't generally contain chlorine but ishigh in minerals.

Which kind of sugar should I use? Plain white sugar is what the scoby feeds on best, remember this is for the scoby toeat and grow on and you will not be ingesting it.

What tea should I use?We recommend starting out using green or black tea. Green tea tends to make afatter scoby. It also creates more carbonation due to the greater amount ofbeneficial Acids, but green tea tends to sour quicker. Black tea tends to give you asmoother taste. You can try a combination of both to get the best of both worlds.Or use Oolong tea which is somewhere in between black and green tea. White teais younger than green and black and will give a more delicate lightly flavoredKombucha. You will usually get a thinner scoby from white tea and need to fermentit for longer.

Troubleshooting Kombucha

www.ooosha.co.uk 52

How many times can I reuse the scoby?You can re-use the mushroom as many times as you like. They tend to get a littledarker with each batch but will still work great. If they start looking a little too darkand old, you can easily change it out with one the new baby ones. How do I cutthe scoby so I can give some away? We recommend that you use a ceramic knifeand a clean cutting board to cut the scoby. If you don’t have a ceramic knife, thenyou can also tear the scoby along the natural line where it has formed during thefirst ferment. In a pinch, we’d say use a stainless steel knife, but we cannot say thescoby will survive it.

What kind of container should I use?The best container tends to be glass. It’s also the most common and easiest topurchase. You can use stone crocks, but they are harder to get. Food grade plasticthat is suitable for acidic foods can also work, but when in doubt, stick with glass.The highly acidic nature of Kombucha can leech just about anything over time.Metal and metal containers should definitely be avoided as the metals can beleeched over time.

How do I store the scobies?1. You can store the mushrooms in a closed jar in a little bit of finished tea (startertea) in the fridge. If you plan to store them for a very long time, we suggest addinga little sweet tea (the original tea and sugar water) so they have something moreto feed on. Keep in mind though, that the fridge does temporarily slow theKombucha down, so expect your 1st batch out of the fridge to be on the slow side,but should be up to speed for the 2nd batch.

2. You can store the extra mushrooms in a large jar at room temperature with acombination of finished tea and sweet tea. And as the liquid evaporates, you needto top it off with sweet tea (every week or two) for the mushroom(s) to eat. It willcontinue to make a new mushroom all the time, which you can either be kept ordiscarded. Discarded mushrooms are great for compost. Dogs love driedmushrooms as chew toys too!

my kombucha has been on its secondfermentation for 4 days and there is no

fizziness forming yet, it’s still flat. The main reason I have found this to occur is due to air. The lid on you kombuchaduring second fermentation must be 100% air sealed. If you are using a clip top jaror bottle, then check that the rubber sealer is not worn away at all, which wouldcreate an issue – if it is, then get online or to your nearest kitchen supply shop andget some new seals. These are cheap, about £1 for 4 of them. If you are using akilner jar with a screw top lid, be sure it’s new and not rusted at all and be sure thatyou close it super tight after burping the kombucha each day to release CO2. If youhave trouble unscrewing the top for some reason, run the top under hot water andthat should make the metal contract enough for you to easily unscrew it.

www.ooosha.co.uk 53

Water Kefir

Water Kefir Grains generally contain close to30 strains of beneficial yeast and bacteria. Itcarbonates much quicker, making for afizzier and milder sweet drink which is verypopular with children. The kefir grains do notcontain any “grain” such as wheat, rye, etc.but rather are called grains due to theirgrain-like appearance. With proper care, theycan typically be re-cultured indefinitelymaking a new batch of water kefir every 24– 48 hours. Water kefir grains are verysimilar to milk kefir grains used to fermentmilks and make kefir yogurts, however, theversatility of water kefir is much greater asyou can make so many different flavoureddrinks by using fruits and spices.

storing extra kefir grainsAfter your first few batches you will notice that your kefir grains grow rapidly(considering you take good care of them). Here is a guide as to what to do with theextra grains:

Eat them! They are very nutritious, packed with many beneficial probiotic bacteria. Youcan add them to your smoothies if you wish.

Short-term storage – you can store water kefir grains in sugary water in the refrigeratorfor up to a week. The cold temperature will slow down their growth. Just make sure torinse and change their water on weekly basis.

Long-term storage – you can put the extra grains in a glass jar and freeze them. Theycan last for about 6 months or longer. Keep in mind that it may take a few batches torevive them after they’ve been frozen.

Water kefir is similar to Kombucha in that it containsmillions of beneficial probiotic microorganisms, vitamins,

minerals, amino acids and live enzymes; however it ismilder and much quicker to ferment than Kombucha.

www.ooosha.co.uk 54

Basic Water Kefir

2ltr glass jar with lid ⅛ tsp Bicarb/Baking soda(optional – alkalizes the water kefir)

1½ litres un-chlorinated water

½ cup water kefir grains

1⁄3 cup white sugar

1 slice organic lemon/lime with peel if organic,without if not organic

� In your 2 ltr jar, dissolve sugar and bicarb into thewater. Do not use honey in place of sugar. Honey hasantimicrobial properties and will damage your waterkefir grains or delay their growth.

� Add water kefir grains and lemon to the sugarsolution and stir with a wooden or plastic spoon.

� Allow your water kefir to brew in a closed jar atroom temperature for 24 – 72 hours depending on thestrength you prefer and the temperature of your home.The warmer your home is, the faster water kefir willbrew.

� Strain the water kefir grains using a plastic or siliconsieve.

� Remove and dispose of the lemon and transfer thekefir grains into another container if you want to starta new batch of kefir.

� Transfer the water kefir into a large bowl, pitcher or avita mix (blender jug) works great.

Now it’s time for the second fermentation.

www.ooosha.co.uk 55

Second FermentationThis is where water kefir gets really exciting!Once you have a water kefir base (thefermented liquid ) strain the grains off andeither start a new batch or store them in asugar water solution in the fridge. Use thebase liquid to create all sorts of yummyflavours. The resulting beverage should befizzy and possible very carbonateddepending on what you are using (beepollen, goji, and hibiscus for example createvery carbonated kefirs so they will be asfizzy as soda).

When using whole or dried fruits, you justwant the fruits to release all their flavourinto the kefir and this takes about 24 hours.My suggestion is to use a wide mouthed jarfor this first 24 hours and then strain thefruit out and transfer to an air tight jar orbottle. During this stage it will begin tocarbonate. Be sure to get into a routine of“burping” the bottles each day at least onceto release the build up of CO2 otherwise,the bottle could burst. Once the kefir hasthe fizzy and taste you want, transfer the bottle to the fridge. Once in the fridge, you willnot need to burp it daily, but it’s wise to burp it weekly… if it lasts that long.

Here are some tried and tested second ferment combinations:

Creamy Ginger Spice After 24 – 48 hours of fermentation, strain the kefir, take theliquid and add ½ tbsp vanilla extract and 1 cinnamon stick per litre. Allow secondfermentation of 24 – 48 hours in an airtight clip top bottle.

Pineapple Lime After 24 – 48 hours of fermentation with a slice of lime (instead oflemon), strain the kefir (discard the lime slice), take the liquid and add a one cuppineapple juice and the juice of 1 lime per litre. Allow second fermentation of 24 – 48hours in an airtight clip top bottle.

Raspberry Mango After 24 – 48 hours of fermentation, strain the kefir into a widemouthed clip top jar and add ½ c or 50g dried mango and ½ cup frozen raspberries perlitre. Allow to marinade for 24 hours, sieve the contents and discard them. Transfer liquidto a clip top bottle and allow to ferment further 24 – 48 hours.

Let’s get bubbly!

www.ooosha.co.uk 56

Sparkling Hibiscus Lemon TeaAfter 24 – 48 hours of fermentation, strainthe kefir into a wide mouthed clip top jarand add ½ c Hibiscus flowers, 40ml lemonjuice and ½ tbsp coconut sugar. Allow tomarinade for 24 hours, sieve the contentsand discard them. Transfer liquid to a cliptop bottle and allow to ferment further 24– 48 hours.

Earl Grey and Mango After 24 – 48hours of fermentation, strain the kefir intoa wide mouthed clip top jar and add 2 tbspof the highest quality earl grey leaves asyou can afford, 50g dried mango, 1 tbspcoconut sugar and 20ml lemon juice. Allowto marinade for 24 hours, sieve thecontents and discard them. Transfer liquidto a clip top bottle and allow to fermentfurther 24 – 48 hours.

Mango and Goji After 24 – 48 hoursof fermentation, strain the kefir into a wide mouthed clip top jar and add dried mango (atleast ½ c per liter, but the more you add the more intense the flavour will be and thefizzier it will become) and ½ c of goji berries. Allow to marinade for 24 hours, sieve thecontents and discard them. Transfer liquid to a clip top bottle and allow to ferment further24 – 48 hours.

Mulberry “Root Beer” After 24 – 48 hours of fermentation, strain the kefir into awide mouthed clip top jar and add 1 c / 150g dried white mulberries per 1 L of kefir base.Allow to marinade for 24 hours, sieve the contents and discard them. Transfer liquid to aclip top bottle and allow to ferment further 24 – 48 hours.

Licorice and Ginger After 24 – 48 hours of fermentation, strain the kefir into awide mouthed clip top jar and add 1 thin licorice stick or ½ of a large one, 4 star anise, 2tbsp grated ginger and 2 tsp molasses per liter of kefir base. Allow to marinade for 24hours, sieve the contents and discard them. Transfer liquid to a clip top bottle and allow toferment further 24 – 48 hours.

Strawberry Lemon After 24 – 48 hours of fermentation, strain the kefir into a widemouthed clip top jar and add ½ cup frozen strawberries and the juice of 1 lemon. Allow tomarinade for 24 hours, sieve the contents and discard them. Transfer liquid to a clip topbottle and allow to ferment further 24 – 48 hours.

www.ooosha.co.uk 57

Troubleshooting Water KefirHow can I tell if the water kefir

grains are working? The colour of the water will change over the two days they are culturing and you will seelittle bubbles rise from the grains when you tap the jar. Tasting your kefir is also a good wayof testing that it is working. After 48 hours, it should be less sweet than the original sugarwater, with a slight tang.

What types of sugar can I use to make water kefir

Most sugars will work for making water kefir. White sugar makes a very mild kefir whilesugars containing molasses (Rapadura, Sucanat, etc.) make a stronger tasting kefir. If you areplanning to flavour your kefir with fruit or juice, white sugar normally makes a more neutralbackdrop for adding flavourings. You can use coconut sugar, but this is not something werecommend as it creates a dark kefir which does lend itself well to a wide variety of flavoursduring the second ferment. Also, we find that the grains grow best when in a white sugarsolution. We encourage you to play with various sugars once you have enough grains todivide some out for experimentation as they may die.

What type of water should I use to make water kefir?

Water kefir grains thrive on the presence of minerals in the water but have a hard time withchlorine. Ideally, you will want to use a water source where the chlorine has been filtered out(or otherwise dispersed) but where the minerals in the water are left in tact.

Here are some specific examples:

Tap Water: If using tap water, you will want to remove the chlorine. Provided standardchlorine is used by your water provider, it can be removed by either boiling the watervigorously for a few minutes, running the water through a blender to aerate it or setting thewater out overnight.

Bottled water: Is chlorine free and contains natural minerals, so is a fair choice if othersources of water are not available.

Water Filters: These water filters generally do a good job removing chlorine but theyalso remove most of the minerals in the water. If using filtered water, add a pinch of qualitysea salt such as Celtic Sea Salt or Himalayan Sea Salt. Do not use table salt!

Spring Water: Is generally a great option as it's normally chlorine free and containsnatural minerals.

Well Water: Provided the water is safe to drink, this is often the best option for makingwater kefir as it doesn't generally contain chlorine but is high in minerals.

www.ooosha.co.uk 58

What is the difference between milk kefir and waterkefir? Can I turn my nut milks into kefir?

Milk kefir is made from very similar ‘grains’ as water kefir, except they have been grown inmilk products and like to grow in liquids containing a fat source. They usually work best inthe type of milk they have been grown in, so if your milk kefir grains have come from cowsmilk, then this is the milk they will continues to grow best in. Most milk kefirs have comefrom cows milk, and traditionally this is the milk that has been used to produce milk kefirdrinks. It dates back to the early 1900’s in Russia, where it was drunk for its alleged ‘magical’properties. It is still a very popular drink in Russia where it is commercially produced, as wellas many other countries. Milk kefir contains many of the same beneficial bacteria’s, yeastsand valuable enzymes as water kefir does, though it also contains easily digestible proteinsand folic acid. The downside of milk kefir, is that is not as versatile as water kefir. It is usuallyjust used to ferment straight milks, without added flavours as is done with water kefir.Although people who are intolerant to dairy products often find that they can tolerate kefiras most of the lactose is digested by the bacteria in the the grains, you may want to tryfermenting dairy-free ‘milks’ if you follow a vegan diet or make a lot of nut milks at home.However, milk kefir grains have generally been grown in dairy so that is something to beaware of if you do wish to avoid animal products.

It is possible to make nut-milk kefir, though it takes a bit more patience and persistence thanwith dairy or making water kefir. The milk kefir grains often do not take well to beingfermented in milks other than their native milk, and may need a bit of encouragement. Oneway of doing it is to alternate fermenting them in dairy milk and nut milk. If you are ok withdairy milks (raw is best) then you can try mixing 50% dairy milk with 50% nut milk. Adding atbsp sugar to your nut milks also helps. In short, it is a matter of trying out your grains to seehow they react, and if they stop working then resorting back to dairy fermenting for a while,or adding some sweeteners. You cannot use water kefir grains to ferment nut milks however;you need to obtain separate milk kefir grains for this.

I forgot about my kefir on the counter and it's beenculturing for more than 72 hours. What should I do?The main issue with leaving kefir grains longer than 48 hours is that at some point they willrun out of sugar to eat and begin to starve. This can damage and even kill the kefir grains. Ifit's been longer than 72 hours, but less than 6 days, immediately feed the kefir grains byputting them in fresh sugar water. Change the sugar water out every 24 hours for the next 2+cycles until the kefir grains start behaving normally again. If it's been longer than 6 days, theodds of saving the kefir grains go down significantly. You may need to start with a new batchof grains after this.

I have seen recipes that call for using dried fruit andmolasses in the first ferment, is this something you

recommend? This is really down to you and how you plan to use your kefir. We do not use these itemsbecause they create a darker kefir and one that does not lend itself to subtle flavours duringthe second fermentation. When using white sugar, you end up with a versatile base to workfrom. That said, using molasses will add vitamins and nutrients to your kefir.

www.ooosha.co.uk 59

Accompanimentssome happy companions for your cheese board

or picnic lunch box.

www.ooosha.co.uk 60

Sprouted Rye Flat Bread

250g or 2 c whole rye grain, soaked 8 hours –overnight, rinsed and sprouted until small tailsform

½ tbsp caraway seeds

100g or 1 large white onion, roughly chopped

100g or ¾ c tahini

100g or ½ c water

1 tbsp onion powder (optional for addedflavour) 3 tbsp nutritional yeast (optional foradded flavour)

50ml or ¼c extra virgin olive oil

1 tsp fine salt

25ml or 2 tbsp maple, agave or yacon syrup

20g or 1 tbsp psyllium powder (this ingredientis optional, but creates a softer bread. It’s available in powder form from Tree Harvest otherwise, get the husk and powderin a spice mill)

Note – when consuming psyllium be sure todrink plenty of water

� The best way of making this bread is by running therye grain, onion and caraway seeds through ahomogenizing juicer with the blank plate fitted. Thentransfer to a food processor and add all remainingingredients and process until smooth. Spread the mixonto teflex sheets to about ¼ – ½˝ thickness anddehydrate at 118ºc for 8 hours or until dry enough toflip onto a mesh sheet. Dehydrate a further 6 hours oruntil dry throughout but still pliable. Store in anairtight container in the fridge. This bread will keepone week, if you want it to keep longer dehydrate ituntil crisp.

Goes nicely with a less aggressive cheese, such as cashewboursin seasoned with fresh dill

If you do not have a homogenizing juicer,this bread can also be made in a vita mixor high speed blender.

On high speed, process all the ingredients, using thetamper stick to keep the mixture moving and blenduntil it’s completely smooth. This batter will be rathersticky. Spread the mix onto teflex sheets to about ¼ –½˝ thickness. You will need to use a cranked spatuladipped in water to spread this evenly due to thestickiness of the batter. Use the cranker spatula toscore the bread into the size of your choice. Dehydrateat 118ºc for 8 hours or until dry enough to flip onto amesh sheet. Dehydrate a further 6 hours or until drythroughout but still pliable. Store in an airtightcontainer in the fridge. This bread will keep one week, ifyou want it to keep longer dehydrate it until crisp.

www.ooosha.co.uk 61

Sprouted Rye Bread Loaf

250g whole rye grain, soaked 8 hours –overnight, rinsed and sprouted until small tailsform

½ tbsp caraway seeds

100g white onion, roughly chopped

100g tahini

1 tbsp onion powder (optional for addedflavour)

3 tbsp nutritional yeast (optional for addedflavour)

50ml extra virgin olive oil

1 tsp fine salt

25ml maple, agave or yacon syrup

100ml water

100g oat flour (raw oats, soaked, sproutedslightly, dehydrated and ground into fine flour)

100g almond flour (almond pulp, dehydratedand ground into flour)

30g psyllium powder (available in powderform from Tree Harvest otherwise, get thehusk and powder in a spice mill)

Note – when consuming psyllium be sure todrink plenty of water

� The best way of making this bread is by running thefirst 3 ingredients through a homogenizing juicer withthe blank plate fitted. Then transfer to a food processorand add following 6 ingredients. This dough will be verythick, not like cracker dough. In a separate bowl mixlast 3 ingredients and then add dough from foodprocessor. Mix by hand, making sure you incorporatethe flours very well. Allow the dough to set for 5minutes in order to thicken. With dampened hands,form the dough into balls, loaves, or whatever shape

The addition of oat and almond flour and psyllium powdermakes this bread a little lighter and firm enough to slice.

you desire. Place directly onto the mesh dehydratortray and dehydrate on 115 for 12 hours. Slice the breada little at a time and dehydrate the slices a further 1 –2 hours just to take the moistness out of the slice.However, you may wish to omit that step as the breadis also nice moist. This bread keeps best as a whole loaf,so slice as you need it and leave whole – keeps about 3– 5 days.

If you do not have a homogenizing juicer,this bread can also be made in a vita mixor high speed blender.

On high speed and using the tamper stick, process thefirst 10 ingredients, until they are as smooth as youcan get them. In a separate bowl mix last 3 ingredientsand then add dough from blender. Mix by hand, makingsure you incorporate the flours very well. Allow thedough to set for 5 minutes in order to thicken. Withdampened hands, form the dough into balls, loaves, orwhatever shape you desire.

Place directly onto the mesh dehydrator tray anddehydrate on 115 for 12 hours. Slice the bread a littleat a time and dehydrate the slices a further 1 – 2 hoursjust to take the moistness out of the slice. However,you may wish to omit that step as the bread is alsonice moist. This bread keeps best as a whole loaf, soslice as you need it and leave whole – keeps about 3 –5 days.

www.ooosha.co.uk 62

Buckwheat Thins

400g or 2¼ c buckwheat, soaked 6 hours,rinsed and sprouted until tails the same size asthe grain have formed

200g or 1¼ c almonds, soaked overnight andrinsed

200ml or 1c water

1 tsp salt

3 tbsp Nutritional Yeast

25ml or 2 tbsp Lemon Juice

25ml or 2 tbsp extra Virgin Olive Oil

70g or ¾ c Golden flax, soaked 1 hour

35g or ¼ c Golden flax, powdered

� Combine all ingredients except soaked andpowdered flax in a food processor and blend untilsmooth, scraping down the sides of the bowl asneeded. You may need to do this in two batches.

� Add the flax products and process to combine.

� Allow mixture to sit for 5 minutes to thicken andthen spread onto teflex sheets to about 1⁄8˝ thickness.Use a cranked spatula dipped in water to spread thebatter evenly and very thin.

� Use the spatula to score the crackers into yourdesired shape.

� Dehydrate at 118ºc for 8 hours or until dry enoughto flip onto a mesh sheet. Dehydrate a further 12hours or until dry.

� Store in an airtight container for months.

A plain, versatile cracker to accompany any cheese, no mater how strong it is.

www.ooosha.co.uk 63

Corn Chips

600g or 5 c Frozen corn, thawed

50ml or ¼ c Water

1 Red pepper, de-seeded and roughy chopped

1 tsp salt

25ml or 2 tbsp Cold pressed sesame oil or olive oil

1 tsp Ground cumin

20ml or 1¾ tbsp Lemon Juice

50g or ¼ c Golden flax, powdered

� In a food processor, process all ingredients, exceptflax, until smooth.

� Blend in the flax, transfer to a bowl and allow to setfor 5 minutes.

�Once thickened, spread the mix onto teflex lineddehydrator trays about 1⁄8˝ thick, clean the edges andscore the chips into the shape you desire.

� Dehydrate at 118ºc for 6 – 8 hours, flip onto themesh sheet and dehydrate further 12 hours or untilcrisp.

To prevent the edges of the chips curling, place a meshsheet on top of the chips when you flip them.

A basic recipe that can easily be jazzed up with herbsand spices if you wish, but which goes brilliantly

against that punchy fermented salsa!

www.ooosha.co.uk 64

Useful websites

Amazon.co.uk

Healthysupplies.co.uk

Gnowfglins.com

Yemoos.com

Wildfermentation.com

Nourishing Traditions

Vivapure.co.uk

Balliihoo.co.uk

For: higher nature probiotics powder, maxwell williams 7Lglass storage jars – perfect for a large batch of kombucha andlots of clip top kilner jars

For: onion powder, nutritional yeast, chili powder (for kimchi),himalayan crystal salt, freeze dried fruits

All about fermentation and lots of fantastic recipes

Lots of information on kombucha and kefir

This is the site for the book of the same name by Sandor EllixKatz – full of useful information

A brilliant book by Sally Fallon full of information ontraditional methods of fermentation amongst other greatnutritional information and recipes

For medicine flower flavour extracts

A beer brewing site where you can find an array of helpfulitems such as fine muslin bags for straining your kefir,kombucha and nut cheeses, bottles and jars for your drinksand chutneys, etc…

www.ooosha.co.uk 65

Oooosha