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Fermented Foods for Vitality & Health

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Fermented Foods for Vitality & Health by Dunja Gulin

Published by Ryland Peters & Small

For thousands of years, people have been making naturally fermented vegetables, fruits, dairy products and ales. Japanese cuisine features fermented pickles, miso and tempeh, which are both made using fermented soy beans. In South Korea, live cultured cabbage, or kimchi, is a culinary mainstay and is spreading far and wide. Sourdough bread, made from naturally fermented dough is now coveted across the world.These fermented foods contain friendly bacteria that help to maintain a healthy digestive tract, which can help increase energy levels, stabilize blood pressure and lead to healthier, radiant-looking skin. Creative chef, teacher and health-food expert Dunja Gulin presents over 60 tantalizing ways to introduce fermented foods to your everyday diet. Start the day with Banana and Blueberry Kefir Muffins or Comforting Cacao Oatmeal. Lunch & Dinner ideas include Probiotic Gazpacho and Egyptian-inspired Rice and Lentil Stew. You'll find globally-inspired recipes in the Side Salads & Snacks section, from a Scandinavian Chanterelle Salad to Tender Spring Rolls with Fermented Onion.In the Breads & Pancakes section, Dunja presents delicious recipes for Red Lentil Dosas and Pesto Focaccia, among others. The Probiotic Drinks section includes health-boosting concoctions like Coconut Kefir Smoothie, while Something Sweet provides delightfully tempting recipes, such as Sweet Cinnamon & Yogurt Scones.

© 2018 Dunja Gulin / Ryland Peters & Small · Reproduced with permission. · Fermented Foods for Vitality & Health by Dunja Gulin, photography by Toby Scott, published by Ryland Peters & Small, rrp £14.99


  • Step 1

    This simple, bright-pink dish is ideal as a light summer lunch and is a good candidate for your lunchbox. Once the beets have slightly fermented and you have added all other ingredients, it can sit in the fridge for 2 days, so it’s OK to make it in advance! The flavours will develop and it will be even more delicious!

  • Step 2

    Wash, peel and finely grate the beetroot. Put in a bowl, add the salt and squeeze really well with your hands until the beetroot flesh starts ‘sweating’. Cover with a small plate that fits into the bowl, top with something heavy and allow to rest for 24 hours. If you have a small pickle press, use this instead. If there isn’t enough juice to cover the beetroot, add just enough salted water to cover. Before using the beetroot in this salad, drain off most of the pickle juice.

  • Step 3

    Put the quinoa in a sieve and rinse well under running water. Drain. Put the drained quinoa into the preserving jar covered with 480 ml water. Loosely cover the jar with a lid or with muslin with a rubber band tied around it. Let the quinoa soak for 24 hours at room temperature.

  • Step 4

    Put both the quinoa and the soaking water in a saucepan, bring to a boil, add a few pinches of salt, lower the heat to its minimum setting, half-cover the saucepan and cook until the quinoa absorbs all the water, about 15 minutes. Remove from the heat and allow to cool. Meanwhile, rinse the sunflower seeds under running water and drain well. Put the seeds in a frying pan over a medium heat and dry-roast, stirring vigorously until the seeds start sizzling and turn golden brown. Pour into a clean bowl and, while still hot, pour over 1 tablespoon of umeboshi vinegar and stir until absorbed. If you don’t have umeboshi vinegar, dissolve ¼ teaspoon of salt in ½ tablespoon hot water and pour over the seeds. Stir until absorbed.

  • Step 5

    Finely chop the onion and the parsley. In a large glass mixing bowl, gently mix all the ingredients and season with olive oil, lemon juice or cider vinegar and salt and pepper. Garnish with more chopped parsley. Refrigerate shortly before serving. This salad is rich in essential amino acids and good fats from the seeds. It’s also full of minerals from the beetroot, parsley and onions, so enjoy every mouthful!

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