Beet Kvass
Kvass is a fermented drink traditionally made from sprouted grains or old bread. Using beets creates a nutritious probiotic drink that can improve your health in ways supplements cannot. There are two popular versions: sugar-based and salt-based. This recipe is a slight combination of the two, but there are almost no rules, so feel free to adjust it however you like. Just keep the amounts of salt, beets, and water similar. The sugar-based version is more like a natural soda, while the salt-based version is a more nutritious drink. Peel or Don’t Peel? If you have organic beets then just wash and scrub under running water. If you don’t have organic beets then peel them to reduce the pesticide load. You might prefer the flavor profile of one over the other so make it both ways and decide. Two large beets will fill a 32 oz (about 1 liter) jar. Chop into irregular little cubes. We want spaces for the brine to circulate. Place into your fermentation jar. Optional: cloves of crushed garlic. Optional: slices of raw ginger. Optional: one tablespoon of raw honey or sugar. Optional: almost any spice you like, dried. Make the brine. Use about 24 oz (700 mL) of filtered or spring water. Do not use tap water. Add 2% salt to the water (14 grams). Dissolve it well. Place a fermentation weight over the beets and pour the brine over them until they are completely submerged. Cover with a loose lid or fermentation lock, and let sit at room temperature for 5 to 10 days. If this is your first time trying this recipe, taste it daily using a clean spoon. Once your drink has reached the desired flavor profile, strain out the beets and refrigerate it. The beets are also edible. Enjoy a shot or two every day! Na zdrowie (pronounced nah ZDROH-vyeh) – to health!
Fermented Lemons
When life gives you lemons, ferment them! They’re a tangy and nutritious addition to food. I use them in all recipes that call for lemon juice and even eat them on their own. Start with organic and/or farmer market lemons if you can. The amount depends on your fermentation container and you’ll need to figure that out your first time. Weigh your empty container. Slice the lemons into quarters, either leaving them attached at the base or not. Place them in your fermentation jar and gently press them down. Be gentle; we’re not trying to make lemon juice. Weigh the container again, then subtract the empty weight to find the weight of the lemons. Calculate 2-3% salt by the weight of the lemons, then add the salt to the lemons. Fill the jar with purified water, close the lid, and shake gently. Repack the lemons so that they sit under the water, then add a fermentation weight. Add enough water so that it is about an inch above the lemons. Attach the airlock, or use your preferred method, and let the jar sit for three to four weeks. When finished, do not drain the brine. Use the lemons and brine in place of lemon juice. At this stage, they can be eaten peel and all. Probiotic guacamole? Yes! Substitute a quarter lemon and brine for straight lemon juice.
Kafta – Indian Style
This is a variation on the more traditional flavor. It’s the same, but with a different combination of spices. This easy to make and and easy to eat protein reheats perfectly in the air fryer. Ingredients: 2-2.5lb (1 Kg) of ground meat (beef, lamb, bison, elk etc) 1 whole bunch Italian parsley, rough or fine chopped optional: fine chopped whites of green onion (scallion) 1/2 cup Pork Rind Panko 2 teaspoons ground cumin 2 teaspoons ground coriander 1 teaspoon ground turmeric 1 teaspoon salt 1 teaspoon onion powder ground pepper optional (and fun) 1 teaspoon Scotch Bonnet or other dried pepper Preheat the oven to 375°F (190°C). Mix everything together by hand. Try not to overmix. The goal is to spread the flavors throughout without mashing the meat. Form small, sausage-sized logs, like fat little cigars. You can put a wooden skewer through them or not. Place them on a wire cooling rack inside a baking pan that has been lined with parchment paper. This allows air to circulate and catches the dripping fat. Do not place them directly on the pan; otherwise, they will not cook properly on the bottom. Bake for 20 minutes in the upper region of the oven. Remove them from the oven and turn the oven off. If you prefer a browner crust, place them back in the oven on the top rack. Set the oven to broil and cook for four minutes. Done! You can eat them plain, add mustard, wrap them in a lettuce leaf, or break them up and put them in your salad. There are so many ways to enjoy kafta! Refrigerate your leftovers and reheat them in an air fryer for three to four minutes for a quick protein-packed meal.
Radicchio and Bok Choy ferment
One of my favorite combinations is radicchio lettuce and bok choy stems. Radicchio belongs to the chicory family, while bok choy belongs to the mustard family (along with Chinese and Napa cabbage, broccoli, Brussels sprouts, and kale). I usually mix two heads of radicchio with two bunches of bok choy, which makes about 1.5 kg of vegetables. You will need to adjust the amounts based on your container size, but try to keep the ratio about 1:1. The radicchio is tart and bitter when raw, but it creates complex, wine-like flavors after fermentation. Another fascinating feature is watching the deep purple color spread through the brine. Bok Choy (not baby) two bunches. Trim the green leaves and use in a salad. Radicchio lettuce two bunches. Chop into whatever size you wish, including the stem. Sliced raw ginger – optional but delicious Green onions – chopped including roots. Optional. Iodine free salt such as Diamond or Celtic. I’ve had fails with Baja Gold. Water – chlorine free. You can use spring water, distilled water, purified etc but not tap water. City water has chlorine among other things that will ruin your ferment. Weigh all the vegetables in grams. Multiply by 0.02 to get 2%. For example 1000g would use at least 20 grams salt but not more than 50 grams (2-5%). Reserve a couple outer radicchio leaves for later. Chop the remainder anyway you wish and place into a large bowl. Sprinkle the salt and massage it in. Add ginger and any other flavor you wish. Pack into your container, pressing down. Cover with the whole radicchio leaves. Add a glass weight or other nonmetal weight to the top. You might need extra brine so mix up a 2% solution and pour in until you have about an inch above the weight. Top off with a gas release or top loosely and put on the shelf or counter out of the sun. Ferment for three to four weeks, then transfer to the refrigerator. The next day, empty the contents into a large bowl, mix it up, and store it in any airtight container you like. In theory, it could stay fresh in the refrigerator for three to four months, but it won’t last that long.
Ginger Turmeric Sauerkraut
Take your basic kraut to the next level by adding thin slices of fresh ginger and turmeric root. This will enhance the flavor and nutritional profile. Careful though, turmeric will stain many things. The fermentation releases and activates the beneficial compounds in the turmeric while the ginger adds a tangy snap. Ingredients: Green or red cabbage head, Salt, Water Start by weighing your cabbage in grams. A pour-over coffee scale works great for this and as a bonus you can use it to make coffee also. A 1.5 Liter jar (about 50 oz) holds one Kg (2.2 lb) of cabbage. A 2 Liter jar (64 oz) can hold 1.5 Kg (3lb) of cabbage. One inch very thin sliced peeled ginger and turmeric root. If you can find quality organic roots then peeling is not needed, just a gentle wash and scrub. Reserve a couple outer leaves and chop the rest, stem and all. How fine or chunky is totally your call. There is no wrong way. Place in a large bowl. Add the ginger and turmeric. Now take 2% of the cabbage weight in a clean salt such as Diamond. Do not use iodized or poor quality salt (the famous “M” brand) as it has caking agents. For example if your cabbage was 1 Kg (1000g) then use 20g of salt. Anything in the 2 to 3% range is fine and it does not have to be precise. More is not better, stay with 2-3% range. Sprinkle the salt on the cabbage and give it a massage with your clean hands. Pack into a jar, press down as you add to keep the air pockets to a minimum. Place a whole leaf or two, trimmed to fit the jar, on top. Add the glass weight or some other weight. Now fill with clean filtered or spring water. Do not use tapwater as it has chlorine and other contaminants. Make sure there is water above the cabbage. Seal the jar either with a bubbler on top or just place the lid on top without force. Gas will be produced and needs a way to release. Let it sit at room temperature, out of sunlight. I prefer a 10 day ferment but there are no rules. Start tasting it anything after day 3 and refrigerate when it reaches the desired flavor. I wouldn’t go more than two weeks with plain cabbage as it can get soggy.
Lamb Kafta, tallow fried eggs, sweet potato air fries, avocado
This super easy meal uses premade lamb kafta, store-bought beef tallow sweet potato fries, corn, and soy-free eggs, all from Sprouts, as well as an avocado. The only “cooking” I do is heating a stainless steel pan over medium heat while melting a tablespoon each of beef tallow and grass-fed butter. The air fryer is preheating. When the butter is bubbly, add the three eggs and let them sit. Next, load the air fryer with the cooked, refrigerated lamb kafta and the frozen sweet potato fries. Cook for six minutes on high (you might need to adjust this time based on your equipment). The eggs will usually just pop off the bottom, but sometimes I use a fork to gently lift the edge. If it won’t move, don’t worry; it’s not done cooking yet. Do not increase the heat. Next, I cut and peel the avocado. Finish cooking the eggs, slide them onto a plate, and carefully sop up the oil with paper towels. Then, take the pan to the sink and clean it while it’s still hot. Always clean stainless steel while it’s hot. Add a dash of soap and a little water at a time to create a steam clean. The air fryer is done. Remove the kafta and cook the fries for another six minutes for a crispy finish.
Basic Sauerkraut
Basic sauerkraut is the place to start your fermentation journey. Nothing is easier. Ingredients: Green or red cabbage head, Salt, Water Start by weighing your cabbage in grams. A pour-over coffee scale works great for this and as a bonus you can use it to make coffee also. A 1.5 Liter jar (about 50 oz) holds one Kg (2.2 lb) of cabbage. A 2 Liter jar (64 oz) can hold 1.5 Kg (3lb) of cabbage. Reserve a couple outer leaves and chop the rest, stem and all. How fine or chunky is totally your call. There is no wrong way. Place in a large bowl. Now take 2% of the cabbage weight in a clean salt such as Diamond. Do not use iodized or poor quality salt (the famous “M” brand) as it has caking agents. For example if your cabbage was 1 Kg (1000g) then use 20g of salt. Anything in the 2 to 3% range is fine and it does not have to be precise. More is not better, stay with 2-3% range. Sprinkle the salt on the cabbage and give it a massage with your clean hands. Pack into a jar, press down as you add to keep the air pockets to a minimum. Place a whole leaf or two, trimmed to fit the jar, on top. Add the glass weight or some other weight. Now fill with clean filtered or spring water. Do not use tapwater as it has chlorine and other contaminants. Make sure there is water above the cabbage. Seal the jar either with a bubbler on top or just place the lid on top without force. Gas will be produced and needs a way to release. Let it sit at room temperature, out of sunlight. I prefer a 10 day ferment but there are no rules. Start tasting it anything after day 3 and refrigerate when it reaches the desired flavor. I wouldn’t go more than two weeks with plain cabbage as it can get soggy.
Instant Pot Shredded Chicken Breast
Shredded chicken is a versatile protein that can be used in many types of meals. Unfortunately, most of the chicken in our markets is raised on a diet of corn and soy. Chicken fed corn and soy has a higher omega-6 content than pasture-raised chicken that forages for itself. Avoid high-volume commercial chicken, no matter how enticing the price may be. The best chicken is often mail-order frozen from specialty farms, or from a local farmer if you happen to live nearby. Start with two or three boneless chicken breasts. Spread a thin layer of oil on the bottom of the Instant Pot. You can use olive oil, duck fat, tallow, or even ghee. Place the breasts in the pot. Add one cup of water for a 6-quart pot or 1.5 cups of water for an 8-quart pot. Close the lid and pressure cook on high for 9 minutes. Allow for natural decompression for another 9 minutes. Remove them from the pot and place them in a glass container. Shred them while they are still hot. Cover while still hot. Enjoy now or refrigerate for later.
Kafta – Baked and Spiced ground meat
Kafta, sometimes spelled kofta, is a spiced, baked ground meat dish from Lebanon. It can be made with almost any ground meat. I’ve used ground lamb, venison, and ground bison. These meats have an A2 protein profile and a lower inflammatory response than standard beef, but grass-fed ground beef would also work well. This easy to make and and easy to eat protein reheats perfectly in the air fryer. Ingredients: 2-2.5lb (1 Kg) of ground meat (beef, lamb, bison, elk etc) 1 whole bunch Italian parsley, rough or fine chopped optional: fine chopped whites of green onion (scallion) 1/2 cup Pork Rind Panko 1 tablespoon 5 spice powder 1 teaspoon salt 1 teaspoon onion powder ground pepper optional (and fun) 1 teaspoon Scotch Bonnet or other dried pepper Preheat the oven to 375°F (190°C). Mix everything together by hand. Try not to overmix. The goal is to spread the flavors throughout without mashing the meat. Form small, sausage-sized logs, like fat little cigars. You can put a wooden skewer through them or not. Place them on a wire cooling rack inside a baking pan that has been lined with parchment paper. This allows air to circulate and catches the dripping fat. Do not place them directly on the pan; otherwise, they will not cook properly on the bottom. Bake for 20 minutes in the upper region of the oven. Remove them from the oven and turn the oven off. If you prefer a browner crust, place them back in the oven on the top rack. Set the oven to broil and cook for four minutes. Done! You can eat them plain, add mustard, wrap them in a lettuce leaf, or break them up and put them in your salad. There are so many ways to enjoy kafta! Refrigerate your leftovers and reheat them in an air fryer for three to four minutes for a quick protein-packed meal.
High Protein, No dairy, no Sugar Chocolate “Mousse”?!
A protein mousse? You won’t believe this one. I modified a recipe from YouTuber Ben Azadi. I’ve made it several times and I’m still amazed by the result. The finished product is chocolatey, smooth, and full of protein and other healthy ingredients. An immersion blender is helpful, but a regular blender will also work — just not as easily. Get ready for a rich, chocolatey treat that’s free of sugar, gluten, and dairy! Ingredients: Eight hard-boiled eggs (see the Instant Pot recipe for easy, repeatable results). One can of pure organic coconut cream or milk (Native Forest is a good brand). Make sure it contains only coconut and water, with no added gums or other ingredients. 3/4 cup allulose powder 100% cacao powder. I’ve used Guittard Red Dutch-processed cacao powder. The Dutch process makes it pH neutral and reduces bitterness. With coconut cream, use 1/2 cup cacao. With coconut milk, use 3/4 cup cacao. 2 teaspoons of pure vanilla extract (no sugar added) 1 teaspoon of sea salt. Combine all ingredients and blend away! Blend blend blend until super smooth. Refrigerate over night and enjoy.