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That's right! Fermented foods are delicious and exotic-tasting. They may not sound mouthwatering, but I assure you, they will open-up your palate to new flavours and awaken your inner creativity. If you are a lactose intolerant, there is no limit to the endless possibilities of preserved foods. Lactose intolerance is a common complaint affecting diverse racial and ethnic groups. Only 25 per cent of the world's population, mostly Northern Europeans, are fully replete with the necessary enzymes to digest milk. Most of us, therefore, react in some negative way to milk. Milk has, for decades become a staple diet for many of us, despite the cry from our digestive systems. Often we consider it a small price to pay for the total satisfaction of a mini pizza and lasagne. Alas, we usually realise afterwards that maybe the bloating, flatulence, painful cramps and general discomfort was not really worth it. So, what is so enticing about fermentation? Firstly, fermentation is another way of saying "let's have us some probiotics," which as you may already know, is the buzz word for "friendly" microorganisms, and is used interchangeably with the phrase "healthy immune system." To ferment foods involves the creation of a "natural anaerobic" environment for "good" bacteria to thrive in, using a tightly lid glass jar. With probiotic foods such as yoghurt and milk kefir your food is already pre-digested, often with lactic acid from probiotic microbes; they reduce the workload of your digestive tract and allow you to efficiently utilise the nutrients in meals. The benefits of probiotics cannot be overstated and as a lactose free dieter, you should seek further information on their health values, available from a variety of resource outlets. Lactose Free Foods for Beginners Fermented Mixed Veggies Ingredients: Cabbages 2 large carrots 2 Cucumbers 2 Tablespoons sea salt 4 1/2 cups (Approximately) of distilled or reverse osmosis filtered water 1 tablespoon of lemon 1 Large sterilised glass jar with air-tight sealable lid
Seasoning (optional): scallion, dill, thyme, and garlic, chopped and smashed to release their juices. Brine: your vegetables will be sitting in this solution, taken from the list, and includes sea salt, water, lemon, and all seasonings. Directions: Pour the brine in the prepared jar Shred cabbage, cucumbers, and carrots. Pack vegetables into jar with brine. Veggies should be completely covered in brine. If not, add more distilled water ensuring that at least 2 to 3 inches of space are left at the top of jar for gas exchange. The vegetables may float to the top. To avoid this: weigh down vegetables in brine using a "shot" glass, a small saucer, or the (circular) cut-end of your cabbage, and then seal the jar. Let it stand at room temperature, away from direct light for 3 - 5 days. Open the lid to "burp" contents daily. After the third day, you may refrigerate. The longer it ferments the bolder the flavour. Enjoy your lactose free condiment with any dish. Fermented foods literally last forever if treated with care. Homemade Milk Kefir Milk kefirs have a tart refreshing flavour similar to yoghurt. They are used to sour milk products and contain beneficial yeasts as well as probiotic bacteria. Ingredients: Kefir grains (bought at health stores-a good investment-and the grains are recycled forever) 2 to 4 Cups of whole milk (goat's milk, coconut, almond, and soy milk are other options) Sterilised glass Jar with lid (occasionally loosen lid to allow carbon dioxide to escape) Directions: Pour whole milk in glass jar Add kefir grain, and seal. Keep away from direct sunlight. Ideal temperature is 75 degrees Fahrenheit (however, kefir will even culture in the refrigerator at a slower rate) Allow to culture between 12 to 72 hours. Shorter fermentations are linked to sweeter flavours, while a longer time results in thicker, stronger taste After fermentation, strain through a sieve, using a fork to separate curd from grains; pour curd back in a jar, store in the refrigerator. You can eat as yoghurt; make smoothies, pancakes, or anything else that calls for milk. The kefir grains can be re-used in a clean jar with fresh milk. These basic options allow you to put your own personal flair to it. That way you enjoy a lactose free diet while retaining some of the guilty pleasures of milk.
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