Healthy Recipe: How to Make Fermented Berries

I’ve always felt a sense of loss this time of year as the weather shifts from balmy to breezy. Although I love the fall vegetables that make their way into the market, I know it won’t be long until I’m craving the blue, black and straw berries of summer. 

The good news is that with a little know how, I’m able to savor these treats all year long, without having to resort to packaged, imported fruits or frozen, preservative filled substitutes. 

How, you ask?

Fermenting, my fellow health junkies – that’s how. Check out the amazing health benefits of fermented foods here. 

This recipe comes from Oh Lardy’s Guide to Fermenting Fruits and Vegetables, the BRAND new e-book by my friends Tamara and Kelly at Oh Lardy – but more about that later…

What’s so special about this recipe?

For starters, berries are an incredible source of antioxidants, which can help your body fight inflammation and oxidative stress caused by those pesky free radicals that age and disease us. Next, because these berries are fermented, they aid in the digestion of food and make sure that important vitamins are absorbed and dangerous toxins are not. They regulate hormones, prevent infections, balance pH levels, and maintain a healthy immune system around the clock. 

Can anyone say SUPERfood? To learn more about all the magic qualities of fermented foods, you’ve got to check out Oh Lardy’s Guide to Fermenting Fruits and Vegetables, but in the meantime, try these fermented berries in smoothies, on baked goods, or by the spoonful {I won’t judge you} when the mood strikes. 

Fermented Berries

2014-10-28 15:22:24

Yields 1

Use organic ingredients when possible. Makes 1 pint.

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Prep Time

10 min

Total Time

24 hr

Prep Time

10 min

Total Time

24 hr

Ingredients

1. 2 cups berries {any berries will work, except strawberries, which are too acidic for lacto-fermentation, according to the Nourishing Traditions book}
2. 2 tbsp. organic cane sugar {buy here}, sucanat {buy here}, palm sugar {buy here}, raw honey {buy here}, or Grade B maple syrup {buy here}
3. ½ tsp. culture starter {buy here} or 2 tbsp. whey
4. ¼ tsp. Celtic sea salt {buy here}
5. Filtered water {this is the water filter I use}

Instructions

1. Put the berries in a pint-size mason jar {buy here}, and pack them tightly with your clean hand or a wooden spoon.
2. In a bowl, mix culture starter/whey, a few tablespoons of water, sugar, and salt, and add the mixture to berries.
3. Fill jar with filtered water, leaving 1 ½ inches of headspace, and press down with a fist or wooden spoon to be sure the water has filled all the air pockets {add more water if necessary}.
4. Note: Be sure the berries are below the waterline, using a weight {like this one}, if necessary.
5. Put the lid on and leave it at room temperature for 1-2 days. Do not leave for more than 48 hours as due to the high sugar content of fruit, it will become alcoholic.

Notes

1. Store in refrigerator and use within 1-2 months.

MIX Wellness https://mixwellness.com/

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Oh Lardy’s Guide to Fermenting Fruits and Vegetables is a beautiful, easy to read e-book, packed with everything you MUST know about fermentation and its powerful ability to transform your health – naturally. Plus, you get a collection of delicious recipes that will get you on the road to becoming a fermentation expert in NO TIME. 

You’ll learn:

• The importance of the roles gut bacteria play in your digestive tract.
• The basics of the process of fermentation, how it happens and why. 
• The MANY benefits of consuming fermented foods.
• What materials you need to ferment foods at home to get you on your way to becoming a confident fermenter. 
• How you know when your food is fermented and other frequently asked questions. 
• How to make almost 40 FAMILY-FRIENDLY recipes easily in your own kitchen.

…and WAY more!

Even better, as part of their launch promotion, now through Thanksgiving Day {November 27, 2014}, Tamara and Kelly are offering 30% off this incredible book.