Chapter 6

Fermented Ginger Orange Carrots

When you think of fermented vegetables, you might think of sauerkraut. The truth is, with a little instruction, you can ferment many different types of vegetables for unique flavor plus a powerful probiotic boost.

Vegetables can typically be fermented in one of two ways:

SELF-BRINING: Lactic acid fermentation is the method for self-brining fermentation. The recipes here for Fermented Ginger Orange Carrots and Sauerkraut begin with shredded or grated vegetables. Salt is added to the vegetables, and they are mashed, rubbed, pounded, or left as is to settle in with the salt. This allows the salt to pull the water and liquid from the vegetable. This liquid combines with the added salt forming the brine that then coats the vegetables. This forms an anaerobic (without oxygen) environment for the fermentation.

BRINED: Saltwater brine is used in this method of fermentation. When you see a jar with pickles immersed in the liquid, this is an example of brined vegetable fermentation. The ratio for creating the brine is 1 quart (950 ml) water mixed with 2 tablespoons (30 g) salt. Seasonings are sometimes added to the brine.

Some vegetables work best with the brined method and others work better with self-brining. You could use either method with most vegetables though.

Leafy greens such as kale or cabbage brine best when grated or shredded first because large pieces may turn slimy. Carrots and other hard vegetables can be cut into larger pieces or grated, it depends on how you plan to serve the vegetable. Carrots (for example, Fermented Ginger Orange Carrots) are grated, and this dish can be added to a drink or tossed in with a salad.

◁ Fermented Ginger Orange Carrots

YIELD: ABOUT 3 CUPS (330 G)

Fermented Ginger Orange Carrots are a great starter recipe for learning to ferment vegetables. Carrots are naturally sweet and this is an ideal flavor to offset the sour, tangy, slightly acidic taste that is a natural flavor of the fermentation process. This can help you adjust to eating fermented vegetables. To shred the carrots, use the large holes on a box grater or a food processor. A rasp or other fine hand grater works great for the ginger.

EQUIPMENT YOU’LL NEED:

Large mixing bowl

Mixing spoon

Pounder (optional; See the Resources)

1 glass quart (950 ml) jar with lid

Smaller jar to use as a weight

INGREDIENTS:

4 cups (440 g) shredded carrots

1 tablespoon (8 g) finely grated fresh ginger

1 tablespoon (6 g) grated orange zest

1 tablespoon (20 g) raw honey

1 tablespoon (15 g) sea salt

1/4 cup (60 ml) Whey (See here) or brine from a vegetable ferment

In a large bowl, mix together the carrots, ginger, orange zest, honey, salt, and Whey.

Mash or pound the ingredients together to release their natural juices.

Place the ingredients in a quart-size (950 ml) jar and push down to make sure the juices cover the carrots and ginger, using the smaller jar filled with water or brine as a weight if needed. Leave about 2 inches (5 cm) of room at the top of the jar. (This is important to avoid juicy runover!) Cover very tightly with the Mason jar lid and let ferment at room temperature, out of direct sunlight, for 3 days.

Transfer to the refrigerator and store for up to several months.

Fruity Oatmeal Salad

YIELD: 1 SERVING

Not only does this Fruity Oatmeal Salad make a healthy breakfast, it’s also a delicious snack for any time of the day! Top with sliced banana, if desired.

3/4 cup (60 g) old-fashioned oats

1/2 cup (55 g) (See Fermented Ginger Orange Carrots)

1/2 cup (80 g) finely chopped pineapple

1 tablespoon (8 g) sweetened dried cranberries

Juice of 1 orange

Pinch of ground cinnamon

Pinch of ground nutmeg

Place the oats, Fermented Ginger Orange Carrots, pineapple, cranberries, orange juice, cinnamon, and nutmeg in a pint (475 ml) canning jar. Cover the jar with the lid and shake vigorously until well mixed. Refrigerate for 8 hours or overnight before serving.

Creamy Carrot Soup

YIELD: 4 (11/2 CUP, OR 355 ML) SERVINGS

Impress your dinner guests with a simple starter soup that’s colorful and delicious. This one has a velvety texture and a fine, delicate flavor that is appealing to adults and children alike.

4 tablespoons (55 g) butter

1 medium onion, chopped

6 carrots, peeled and chopped

1 celery stalk, chopped

2 medium potatoes, peeled and cubed

1 inch (2.5 cm) piece of fresh ginger, peeled and finely grated

5 cups (1.2 L) chicken broth or stock

1/2 cup (60 ml) half-and-half

Sea salt and ground black pepper, to taste

1 cup (110 g) (See Fermented Ginger Orange Carrots)

1/2 cup (115 g) (See Crème Fraîche)

Fresh flat-leaf parsley, chopped, for garnish

In a heavy pot or Dutch oven over medium heat, melt the butter. Add the onion, carrots, and celery. Sauté until soft, about 10 minutes, stirring often.

Add the potatoes, ginger, and chicken broth. Cook until the vegetables are very tender, about 20 minutes. In batches, carefully puree the vegetables and stock in a blender and return to the pot. Stir in the half-and-half and season with salt and pepper. Reheat, but do not boil.

Divide the soup among 4 bowls, and top each with one-quarter of the Fermented Ginger Orange Carrots, one-quarter of the Crème Fraîche, and chopped parsley.

◁ Cabbage Apple Carrot Slaw

YIELD: 4 (1 CUP, OR 225 G) SERVINGS

Not only is this slaw delicious on its own as a side, it’s also crazy good as a topping on my Slow Cooker Kalua Pork Tacos with Pineapple Salsa.

FOR THE DRESSING:

2 tablespoons (28 ml) rice vinegar

2 tablespoons (28 ml) olive oil

1 tablespoon (15 ml) coconut aminos or tamari

1 tablespoon (20 g) raw honey

Juice of 1/2 of a lime

1 clove of garlic, minced or pressed

1/2 teaspoon grated fresh ginger

1/2 teaspoon toasted sesame oil

FOR THE SLAW:

1/2 of a small head of red cabbage, shredded

1 cup (110 g) (See Fermented Ginger Orange Carrots)

2 medium apples (Pink Lady, Gala, Empire, or Fuji), cored and shredded

1/2 cup (8 g) coarsely chopped fresh cilantro (or flat-leaf parsley)

1 teaspoon sesame seeds

MAKE THE DRESSING: Combine the vinegar, olive oil, coconut aminos, honey, lime juice, garlic, ginger, and sesame oil. Mix well and set aside.

MAKE THE SLAW: In a large bowl, combine the cabbage, Fermented Ginger Orange Carrots, apples, and cilantro. Mix well. Drizzle with the dressing and toss to combine. Refrigerate for at least 1 hour for the flavors to meld. Sprinkle sesame seeds on top just before serving.

NOTE: For a spicy slaw, add 1 thinly sliced jalapeño.

Thai Chicken Salad with Peanut Dressing

YIELD: 4 SERVINGS

Put some spark in the traditional three-bean salad with edamame! The tender edamame add more fiber and protein than the typical green beans. Here, I’ve made it healthier with the addition of probiotics..

FOR THE SALAD:

6 cups (420 g) shredded cabbage

11/2 cups (210 g) shredded cooked chicken breast

1/2 cup (55 g) (See Fermented Ginger Orange Carrots)

1/4 cup (36 g) chopped peanuts

2 scallions, thinly sliced

2 tablespoons (2 g) chopped fresh cilantro leaves

1 ripe avocado, pitted, peeled, and diced

FOR THE PEANUT DRESSING:

1/4 cup (65 g) peanut butter

2 tablespoons (28 ml) coconut aminos

2 tablespoons (28 ml) rice vinegar

Juice of 1 lime

1 tablespoon (20 g) raw honey

2 tablespoons (28 ml) water

MAKE THE SALAD: Place the cabbage in a large bowl. Top with the chicken, carrots, peanuts, scallions, cilantro, and avocado.

MAKE THE DRESSING: In a small bowl, whisk together the peanut butter, coconut aminos, vinegar, lime juice, honey, and water. Pour the dressing on top of the salad and gently toss to combine.

VARIATION:

Use sliced almonds in place of the peanuts and almond butter in place of the peanut butter if you’d prefer to avoid peanuts.

◁ Triple Bean Salad

YIELD: 8 SERVINGS

Three-bean salad is one of those quintessential American summer picnic foods. It’s comforting, protein-rich, and easy to put together quickly with pantry ingredients. Here, I’ve made it healthier with a probiotic punch.

1 can (15 ounces, or 425 g) cannellini beans, drained and rinsed

1 can (15 ounces, or 425 g) garbanzo beans (chickpeas), drained and rinsed

1 cup (118 g) frozen edamame, thawed

1/2 cup (55 g) (See Fermented Ginger Orange Carrots)

1 or 2 jalapeños, seeded and chopped

1/4 cup (4 g) chopped fresh cilantro

1/4 cup (60 ml) raw apple cider vinegar

1/4 cup (60 ml) olive oil

2 tablespoons (40 g) raw honey

1/2 teaspoon sea salt

1/4 teaspoon ground black pepper

In a large bowl, combine the cannellini beans, garbanzo beans, edamame, carrots, jalapeño, cilantro, vinegar, oil, honey, salt, and pepper. Mix well. Refrigerate, covered, for a minimum of 3 hours, or preferably overnight for the flavors to blend.

◁ Halibut with Strawberry Basil Salsa

YIELD: 4 SERVINGS

This refreshing, tangy salsa is a great accompaniment to halibut, red snapper, or salmon. The bright colors in the salsa really liven up this dish of fish. Round out the meal by serving it on top of a bed of baby greens.

FOR THE STRAWBERRY BASIL SALSA:

11/2 cups (255 g) chopped fresh strawberries

1/4 cup (28 g) (See Fermented Ginger Orange Carrots)

1 tablespoon (10 g) finely chopped red onion

1 tablespoon (3 g) shredded fresh basil

Juice of 1 lime, plus more as needed

Sea salt and ground black pepper, to taste

FOR THE FISH:

4 skin-on or skinless halibut fillets (6 ounces, or 170 g, each)

Sea salt and ground black pepper, to taste

2 tablespoons (28 g) coconut oil

MAKE THE STRAWBERRY BASIL SALSA: In a bowl, combine the strawberries, Fermented Ginger Orange Carrots, onion, basil, lime juice, salt, and pepper. Cover and refrigerate for at least 30 minutes or up to 2 hours. Taste and add more lime juice, if desired.

Preheat the oven to 425°F (220°C, or gas mark 7). Line a rimmed baking sheet with parchment paper or greased aluminum foil.

MAKE THE FISH: Rinse the halibut and pat dry with paper towels. (If the fish has been frozen and thawed, it will be quite wet, so be sure to dry it well.)

Season the fillets with salt and pepper. In a large nonstick skillet, heat the oil over medium-high heat. Cook the halibut, skin or skinned side up, for about 2 minutes or until the bottom is nicely browned. Transfer to the prepared baking sheet, browned side up, and bake for 5 to 6 minutes or until the fish is barely opaque and is just starting to flake when tested with a fork. Do not overcook.

Serve the halibut topped with the Strawberry Basil Salsa.

◁ Chopped Sesame Chicken Noodle Bowl

YIELD: 4 SERVINGS

Nutty sauce saturates hearty noodles in this one-bowl meal. The fermented goodness of the Ginger Orange Carrots (see here) adorns the crunchy cucumber for a rich texture experience. The ingredients are easy to find, and the assembly of this dish is simple, too.

FOR THE SESAME PEANUT SAUCE:

1/4 cup (65 g) peanut butter or almond butter

3 to 4 tablespoons (45 to 60 ml) water

3 tablespoons (45 ml) sesame oil

2 tablespoons (28 ml) rice vinegar

1 tablespoon (8 g) grated fresh ginger

2 cloves of garlic

1/2 teaspoon sea salt

2 to 3 tablespoons (16 to 24 g) sesame seeds

1/2 teaspoon red pepper flakes

FOR THE NOODLES BOWLS:

4 ounces (115 g) soba noodles

Coconut oil, for cooking

1 pound (455 g) boneless, skinless chicken breasts, cut in half if large

Sea salt and ground black pepper, to taste

1 cucumber, finely chopped

Handful of fresh cilantro, finely chopped

1/3 cup (37 g) (See Fermented Ginger Orange Carrots)

MAKE THE SESAME PEANUT SAUCE: In a food processor, combine the peanut butter, water, sesame oil, vinegar, ginger, garlic, and salt. Pulse until mostly smooth and then stir in the sesame seeds and red pepper flakes.

MAKE THE NOODLE BOWLS: Next, bring a pot of water to a boil and cook the soba noodles according to the package directions. Drain and set aside in a large bowl.

Heat a large skillet with a little oil over medium heat. Add the chicken and sprinkle with salt and pepper. Sauté until barely golden brown on the outside. Add about one-third of the Sesame Peanut Sauce to the chicken with a little water to thin it out. It might splatter, so turn down the heat at this point and have a lid ready. Let the chicken finish cooking in the sauce for a few minutes. Remove the chicken from the pan, let cool slightly, and shred.

Add the remaining Sesame Peanut Sauce, cucumber, cilantro, Fermented Ginger Orange Carrots, and shredded chicken to the noodles and toss to combine. Serve warm or cold.

VARIATION:

Use almond butter in place of the peanut butter if you’d prefer to avoid peanuts.

Raw Carrot Cake Bars with Maple Frosting

YIELD: 10 SERVINGS

These bars are vegan, gluten-free, and no-bake. Topped with a decadent cashew maple frosting, they’re a perfect, healthy, probiotic-packed dessert or snack. Before you get started with this recipe, you’ll need to soak your dried dates and cashews, separately, in water for several hours or overnight to make them soft. Drain the fruit and nuts and discard the water before using.

FOR THE BARS:

1 cup (100 g) raw walnuts

1/2 cup (80 g) packed pitted dried dates, soaked in water overnight

1/3 cup (50 g) raisins

1/3 cup (28 g) shredded dried unsweetened coconut

1/3 cup (37 g) (See Fermented Ginger Orange Carrots)

1/2 teaspoon ground cinnamon

1/4 teaspoon sea salt

FOR THE FROSTING:

3/4 cup (105 g) raw cashews, soaked in water for at least 4 hours

2 tablespoons (40 g) maple syrup

1 tablespoon (14 g) coconut oil, melted

1 tablespoon (15 g) (See Crème Fraîche) or Greek Yogurt (See here)

1 teaspoon vanilla extract

1 teaspoon freshly squeezed lemon juice

1/4 teaspoon sea salt

Finely chopped walnuts, for garnish (optional)

Line a small pan with parchment paper. (I typically use a 5 × 7-inch [13 × 18 cm] glass baking dish.)

MAKE THE BARS: Place the walnuts in a food processor and pulse until finely chopped (but not pasty). Add the dates, raisins, coconut, Fermented Ginger Orange Carrots, cinnamon, and salt. Pulse until the fruit is finely chopped and blended and the mixture begins to stick together, a couple of minutes, scraping down the sides with a spatula as necessary.

Spread the mixture evenly on the bottom of the parchment-lined pan and place in the freezer until set, about 1 hour.

MAKE THE FROSTING: In a high-speed blender or food processor, place the cashews, maple syrup, coconut oil, Crème Fraîche or greek yogurt, vanilla, lemon juice, and salt. Blend until very creamy.

Spread the frosting mixture evenly on top of the carrot cake, sprinkle with chopped walnuts (if using), and put back into the freezer for another hour.

When set, remove from the freezer, allow to thaw for a couple of minutes, and cut into 10 bars. Keep the bars in an airtight container in the refrigerator for up to 3 weeks or in the freezer for up to 3 months.

◁ Apple Carrot Cooler

YIELD: 2 (2 CUP, OR 475 ML) SERVINGS

Crisp, cool, and refreshing for any time of the day, this cooler is a delicious and healthy drink for kids and adults alike!

4 cups (946 ml) apple juice or apple cider

1/4 cup (28 g) (See Fermented Ginger Orange Carrots)

Juice of 1 orange

Ice cubes

In a blender, combine the apple juice, Fermented Ginger Orange Carrots, and orange juice and blend until smooth. Strain through a fine-mesh strainer, if desired. Fill 2 glasses with ice cubes, and pour the mixture over top. Serve immediately.