Kimchi and the Micro-Universe of Probiotics

One of the many reasons why we choose to farm organically is because we want to protect the natural ecosystems of life.  Much of what we see in terms of "pests" that nibble holes in the broad leafy greens, are only a tiny portion of living organisms that depend on vegetables for life and health.  When pesticides are used, It's not just the beetles and caterpillars that are eradicated; even the organisms that are healthy and necessary for digestion are disrupted. Bacteria are part of the life cycle, and for humans and other animals they are necessary in the process of digestion and absorption of necessary nutrients. Lactobacilli is the main naturally-occurring pro-biotic that lives on fresh fruits and vegetables.  When the vegetables are allowed to ferment in an anaerobic environment, the lactobacilli multiply.  This is good news for everyone, but especially for anyone who might have difficulty digesting certain foods.  Other fermented foods such as sour dough bread, yogurt, and cheese are already common in western diets for their taste as well as their nutritional properties. Although pro-biotics are available in pill form at pharmacies, making your own is not only cheaper, it's delicious as well!  This season's CSA shares are full of fantastic fermenters. Cabbages, radishes, spring onions, and kohlrabi are excellent as sour kraut or kimchi.  Give it a try.  And if you are looking for more information about fermenting, contact our local Slow Food Chapter, or read one of the many books about fermenting available online or at your local library.

Basic Kimchi

(Adapted from Wild Fermentation by Sandor Ellix Katz)

Ingredients:

(To make 1 quart of Kimchi)

Sea salt (not iodized)

1 lb Napa cabbage, pak choi, or arrowhead cabbage (or a mixture of the three)

1 Daikon radish or a few easter egg radishes

1-2 Fennel bulbs

3-4 Spring onions

4-6 Cloves of garlic

3 Tbs fresh ginger root

3-4 Hot chilies (fresh or dried)

Method:

To make the brine, fill a quart jar with filtered water or spring water, then add 4 Tbs sea salt.  Cover and shake until dissolved.

Coarsely chop the cabbage or pac choi, spring onions, and fennel.  Grate or julienne the radishes.  Place in a mixing bowl and cover with the quart of brine.  Cover with a plate or other weight to keep the vegetables submerged in the brine.  Let the vegetables soak for about 2 hours.

Place the garlic, chilies and ginger in a food processor or blender and puree into a paste.  You may need to add a little water or brine to make the paste.

When the cabbage mixture is decidedly salty to taste, drain off the brine into a bowl or jug (you may need some later).  Place the cabbage into a bowl and massage the garlic-ginger paste into the cabbage.  Always make sure to use clean utensils and hands.  (Sterilizing with anti-bacterial or chemical sanitizers are not necessary, but you want to make sure there are more good bacteria present than bad ones that will encourage mold growth. Soap and water for hands and utensils is perfect).  Stuff the cabbage mixture into a clean quart jar, packing in as tightly as possible and forcing the brine to rise.  Bruising the vegetables until they release brine encourages fermentation and removes air pockets.  The lactobacilli bacteria will populate in an anaerobic environment (no air), whereas molds will grow in the presence of oxygen.  However, you need to make sure to Leave about 1 inch of space in the top of the jar because the fermentation process will release gasses and cause the kimchi to swell in the jar.

There are several methods for keeping the kimchi submerged in the brine and discouraging mold growth.  For the sake of simplicity, however, I'm going to suggest keeping the lid on the jar (not too tight!).  Without a weight to hold the vegetables under the brine, you will need to open the jar and press the vegetables down into the brine once a day for a week.  Katz says, "If you think you can remember to check the kimchi every day, you can jus use your (clean!) fingers to push the vegetables back under the brine. I myself like the tactile involvement of this method, and I especially enjoy tasting the kimchi by licking my fingers after I do this.  Either way, cover the jar to keep out dust and flies."  It takes about a week for the kimchi to ferment to a point of ripeness, but you can taste each day and decide how you like it best.  I won't hurt to let it go longer if you prefer.  Leave it in your kitchen or on a shelf (not in direct sunlight) at room temperature, then refrigerate for long storage once it tastes perfect.  It will continue to ferment very slowly in the refrigerator, but can be tasty for months of stored properly.

Kimchi is a very versitile salad or condiment, but my favorite way to enjoy this tasty pro-biotic-filled food is with scrambled eggs and sauteed greens. It's a fantastically nutritious way to start the day.

CSA 2013 Week 3

 

What you might find in your box this week:

(Items subject to change based on harvest conditions)

Red Russian Kale Toscano (aka dinosaur, or lacinato) Kale Curly Kale Collard Greens Napa Cabbage Pak Choi Beets Easter Egg Radishes

Daikon Radishes

Broccoli Turnips Spring Onions Red or Green Leaf Lettuce Purple or Green Kohlrabi Sugar Snap Peas

Brunch with Beets and Pac Choi

If you don't have the luxury of a slow Saturday morning to craft a perfect brunch, you can make the beets, greens and salad ahead of time, keeping them refrigerated until ready to use.  Greens can be re-heated quickly in a skillet just before serving.  Eggs and toast are great for breakfast, but this also makes a fantastic meal any time of the day.

Ingredients:

1 Bunch of beets, plus beet greens

1 Head of pac choi

3 garlic cloves, minced

Olive or canola oil

2-3 Spring onions, chopped

1-2 Tbs sugar

White balsamic vinegar

Alchemy Spice Scenic City Sizzle (or your favorite grilling pepper blend)

Fresh local eggs

Sour dough bread, sliced and toasted

Sea salt to taste

Toasted Garlic Drizzling Oil

Method:

Wash and trim the beets.  You can cut them into wedges or chop them to your desired size/shape.  Place in a saucepan and cover with water.  Add a pinch of salt, 1 Tbs sugar, and 1 Tbs of white balsamic vinegar. Stir and let simmer on medium-high heat until the beets are fork tender (about 20 minutes or so depending on size).

Cut the leafy-green part of the pac choi away from the firm white part and set aside.  Chop the firm part of the pac choi and place in a bowl with the chopped spring onions, about 1-2 Tbs white balsamic vinegar, a pinch of salt, 1-2 Tbs olive oil, and a dash of Scenic City Sizzle. Stir to combine, then set aside until ready to serve.  When the beets are tender, drain the cooking liquid and add the beets to the pac choi salad.

Wash the beet greens and the leafy green parts of the pac choi, spin dry in a salad spinner or pat dry. Heat a little olive or canola oil in a heavy skillet, then add the chopped greens, a little salt, and the minced garlic.  Saute until wilted and tender, then remove from the heat.

For each serving, toast a slice of the sour dough bread, and fry an egg sunny-side-up. (To make a perfect egg: In a non-stick skillet with a little oil, cook on low heat with a lid or plate covering the skillet.)  Remove from heat when the white is firm and assemble the servings  immediately.

To plate: Drizzle a little Toasted Garlic Drizzling Oil on each slice of toast, Place a serving of the sauteed greens, followed by the fried egg, and top with the beet and pac choi salad.  Season to taste.  Serve immediately.

Kale Chips 101

If you have not yet tried turning your leafy greens into a crunchy snack, then this is the post for you.  Yes, we grow and eat loads of kale because it's nutritious, but also because it's tasty.  And this is one of the easiest, most addictive ways to enjoy your leafy greens.  Curly kale has a great texture for baking into chips, but you can use any leafy greens. Seasoning options are virtually endless.  However it does not take much salt, (since the natural salts in the leaves become more concentrated when they are dehydrated), so use salt sparingly. Here's a basic recipe with a few seasoning suggestions:

Ingredients:

1-2 bunches of curly kale leaves

Olive oil

Kosher or sea salt

Alchemy Spice Fat Elvis Memphis Rub (or your favorite spice blend)

Method:

Remove the washed kale leaves from the stem and thick rib. Pat dry with paper towels.  Place on a baking sheet and spray or massage a little olive oil onto the leaves. Spread the leaves into a single layer, then season lightly with salt and a little Fat Elvis.  The kale leaves will shrink to about 1/2 their original size, so you may want to make several batches.

Place in the oven at 350 F  for 10-15 minutes, or use a lower temperature to preserve more nutrients (about 250 F) for 20-30 minutes.  Either way, it's important to check the kale every 5 minutes or so, turning the leaves to expose more of the moisture, and checking that they do not burn.  They can dehydrate quite quickly at times, so make sure you are watching them closely.  Once they are crispy, remove from the oven and let cool.  The most difficult part about this recipe is deciding whether or not to share the kale chips.

How to Freeze Greens

With a box as full of broad leafy greens as we had this week, it's worth posting a basic how-to on freezing.  If you have ever bought a bag of frozen spinach or kale from the grocery store, you will know that frozen is not quite as nice as fresh.  But for soups, smoothies, or quick meals, having a stash of frozen kale is a real time-saver.  If you are struggling to eat all of your greens before the next box arrives, try this quick method of blanching and freezing to preserve your extras:

Method:

Fill a large soup or stock pot 2/3 full of water, and boil.  You can add salt to the water, but it's not absolutely necessary. Wash greens and cut or peel away the woody stems.  With a wooden spoon, push the greens into the boiling water and boil them for about 30 seconds.  Remove from the boiling water and place them in a colander under cold running water, or in a bowl of ice water until the greens are cold to touch.

Squeeze the excess water from the greens and place them loosely in a freezer-proof bag or container.  Separating the leaves somewhat and packing them loosely will allow you to take frozen portions from the container more easily.

Blanching and freezing is great for many vegetables, but this method is great for kale, collards, chard, and greens from beets, kohlrabi, and turnips.