Page 65 - Fall2011

vegetables works, but the enzymes not destroyed during drying may cause own juices released from its cell walls by pound-
a dramatic loss in flavor. This loss can be reduced by blanching first, which ing with a mallet, always with added salt. Salt
unfortunately adds more steps to the process. helps draw out the liquid from the vegetables as
The authors of Preserving Food without Freezing or Canning say well as inhibits the growth of unwanted bacteria.
“while they surely were unaware of vitamins, through intuition and ex- The mix is often weighted down, and it is
perience our ancestors discovered that drying is suitable for only a few closed up in an airtight container, wherein the
types of vegetables. On the other hand, it is perfectly effective for most naturally present bacteria are allowed to work
fruits, mushrooms, certain herbs and fish.” their magic at room temperature (approximately
Vegetables that can be chopped and dried fairly well include onions, 72 degrees) for three to five days; warmer temps
leeks and zucchini (this makes more of a zucchini chip), but in general, speed up the process. The final result should be
vegetables are best frozen or fermented. Many fruits dry well, as their tangy, soft and delicious. As Sally Fallon Morell
2
high acidity aids in preserving their flavor and nutrition. Fortunately for says in Nourishing Traditions, “The occasional
our taste buds, one of the easiest ways to dry fruits is to make fruit leathers batch that goes bad presents no danger—the
(see recipe on page 68). A dehydrator made specifically for drying foods smell will be so awful that nothing could per-
is ideal, but not necessary. It offers more consistent results and a larger suade you to eat it.” Once fermented to your
drying area, with racks and temperature controls. liking, the veggies are ready to be stored in the
refrigerator, slowing the process down and aging
LACTO-FERMENTATION your concoction to perfection, with a shelf-life
Lactic acid fermentation maintains the flavor of vegetables beautifully, of at least eight months.
while improving their nutritional worth with lovely, life-giving beneficial Your efforts will be well rewarded with a
bacteria. During the active fermentation process, lactic acid-producing long supply of fermented goodness, as it is best
bacteria transform starches and sugars within the food into lactic acid. used in small, condiment-sized amounts. For
This preserves the food, making it practical for peoples long ago without in-depth instruction on fermenting and tasty
today’s more modern perservation options. What traditional cultures didn’t recipes, check out these sources for recipes and
necessarily know is that the enzymes and lactobacilli naturally found on advice: Nourishing Traditions by Sally Fallon
these foods rapidly reproduce, producing a super-charged, super-alive, and Mary Enig, as well as www.westonaprice.
super-food loaded with gut-loving bacteria and more vitamins and miner- org, The Body Ecology Diet by Donna Gates
als than when raw. and her website www.bodyecology.com; Wild
Lacto-fermented foods encourage digestion and absorption of nutri- Fermentation by Sandor Katz and his website
ents, build the good bacterial ecology in the gut, boost immunity, assist in www.wildfermentation.com; and other wonder-
detoxification and taste delicious! This process is perfect for vegetables. ful blogs and websites found on the internet
The nitty-gritty ins-and-outs of fermentation can wait for another article, expounding on personal fermentation experi-
but the basic concept goes like this: take shredded veggies, often cabbage ences that offer hours of perusing fun, such as
(to make sauerkraut), and submerge them under liquid or the vegetables’ The Nourishing Gourmet (www.thenourishing-

ZUCCHINI RELISH
1 large or 2 small zucchini
1/2 sweet red pepper
1 small onion
1 clove garlic, mashed
1/4 teaspoon each of spices such as ground mustard, Chinese five-spice powder, ground allspice, ground cumin
1 tablespoon sea salt
1 oak or grape leaf, optional

Scoop out the zucchini seeds and discard; process zucchini, red pepper, onion and garlic through the grater attach-
ment of a food processor (or grate by hand). Add sea salt until it is flavorful to you. Toss in an oak or grape leaf—the tan-
nin in the leaf helps the resulting ferment keep a firmer texture. Stir in the spices and press down in your glass container
until the juices come up over the top of the mixture. Keep the veggies down with a weight of some type, maybe clean
marbles, and put on a tight lid. Allow relish to sit out at room temperatures for 3 to 5 days, depending on how warm it
is. Keep checking your relish; it is done when it has a tangy taste and smell. This relish is reminiscent of salsa, so try it on
top of tacos, eggs, or guacamole. Recipe created by Amelia Meister, author of www.everydayinfinity.com.
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