Fermented: A Four-Season Approach to Paleo Probiotic Foods

by Jill Ciciarelli

Overview

Fermented: A Four-Season Approach to Paleo Probiotic Foods is your guide to an essential aspect of ancestral eating—fermentation. A centuries-old craft practiced by traditional cultures in all parts of the world, fermenting food is a creative and inexpensive way to enhance the nutritive properties of your favorite foods and to introduce exciting, new flavors into your weekly menus.

Product Details

ISBN-13:	9781628602470
Publisher:	Victory Belt Publishing
Publication date:	08/06/2013
Sold by:	Penguin Random House Publisher Services
Format:	eBook
Pages:	256
File size:	15 MB
Note:	This product may take a few minutes to download.

About the Author

Jill Ciciarelli is a food lover, kitchen adventurer, board-certified holistic-health coach, and keeper of the blog First Comes Health (www.firstcomeshealth.com). With a bachelor’s degree in psychology from Pennsylvania State University, a bachelor’s degree in Italian language and literature from the University of Pittsburgh, and certification from the Institute for Integrative Nutrition in holistic health, Jill has channeled her various passions into instilling a desire for long-term health in her clients. She has helped them reach their health and wellness goals by advocating an ancestral way of eating and serves her community as the Weston A. Price Foundation chapter co-leader. You can find her fermenting and experimenting in her urban high-rise kitchen and follow along with her on her website. Jill lives in Pittsburgh, Pennsylvania, with her husband, Brian (aka Dude), and Quincy, the sweetest kitty in the world.

Table of Contents

Introduction 8

About Jill 10

How to Use This Book 16

Health Stewardship 17

What are Paleo, Primal, and Weston A. Price Ways of Eating? 19

History of Fermentation 23

Why Ferment Today? 33

Chemistry 41

Part I Fermentation Basics, How-to, & Mother Recipes

How to Begin Fermenting at Home 49

The Basics 50

Selecting Food for Fermentation 57

Water 60

Salt 60

Sugar 62

Dairy 66

Sanitation 70

Storage 72

Starters 75

Fermenting Vegetables and Fruit 81

Basic Sauerkraut Recipe 82

Basic Fermented Pickles 84

Dairy- and Coconut-Based Ferments 87

Basic Yogurt Recipe 88

Basic Coconut Milk Yogurt 90

Greek-style Yogurt 91

Different Kinds of Yogurt 92

Mesophilic Yogurt 93

Kefir 95

Vinegar 99

Basic Red or White Wine Vinegar 100

Apple Cider Vinegar 103

Shrubs 104

Fermented Beverages 107

Kombucha 108

Water Kefir 120

Kvass 123

Hard Apple Cider 125

Meat Fermentation 131

Corned Beef 135

Salumi 138

Part II Four Seasons of Fermentation

Availability and Seasonality of Ingredients 147

Spring 153

Summer 169

Autumn 197

Winter 213

What's next? 229

Glossary 233

Resources 238

Suggested Reading and Works Cited 238

Helpful Websites 239

Equipment 243

First Comes Health Downloadables 244

Acknowledgments 245

Index 248