Sunday, February 24, 2019

Fermented Berries

There is a huge trend of fermented foods right now and for good reason. Fermented foods have increased vitamins and enzymes, they are easier to digest, and the increase of good bacteria in your gut can help your immune system.

Cultured berries are one of the easiest fermented foods to make.  They are so good on so many things and they are a great way to add probiotic foods into your family's diet.

You can use any berries, except strawberries. Strawberries just do not ferment well as they are too acidic. I use frozen mixed berries, but single variety, or fresh, is fine too. Be sure to rinse and remove any leaves or stems.

A couple caveats before you begin. First, do not skip placing a bowl under the jar. If you fill your jar too full (which I almost always do) it will bubble over. It's nothing to worry about unless you don't have something under your jar! Second, the culture starter you use is entirely up to you. If you would like to use whey, you'll need to add 2 tbsp of whey instead of the 1/2 tsp starter. Finally, fermentation happens faster the warmer it is. Ideally these would take 48 hours in a 70 degree (F) room. Do not leave for more than 48 hours as due to the high sugar content of fruit, it will become alcoholic. Now that we have that all out of the way, let's get on to the recipe.

Fermented Berries

Makes 1 pint.
(This recipe is based on one from Nourishing Traditions)

  • 2 cups berries (any variety except strawberries)
  • 2 tbsp honey
  • 1/2 tsp starter culture mixed with a tbsp warm water
  • 1/4 tsp sea salt
  • filtered water
  1. Place berries in a wide mouth pint canning jar.
  2. In a small cup, mix starter culture, tbsp warm water, honey, and sea salt.
  3. Pour mixture over berries.
  4. Press down berries with glass weight.
  5. Add filtered water, if necessary, leaving 1 inch of headspace.Make sure berries are completely covered with liquid.
  6. Cover jar with a fermenting lid, place jar in a bowl, and leave at room temp for 1-2 days.
  7. Cover with regular lid and store in refrigerator. Use within 2 months.

                 Seriously, how cute is this little star blueberry!