klomasius
01-06-2009, 10:39 PM
Hey there people,
I recently mentioned that a long term raw fooder I know had run an experiment to up his B12 levels using fermented kim chi/saurkraut. I asked him about it and his reply on how to prepare it is below. He has also written an article about it which can be read at the link below:
http://www.fruitnut.net/HTML/201_Article_B12.htm
Just something for those that want more information on non supplementation alternatives for B12.
Me? I take regular B12 supplements, but I'm willing to keep an open mind about alternatives.
enjoy.
"Like all my preparation, there are no exacting quantities, just ingredients rough. The kim Chi traditionally is cabbage, onion, chile, ginger, vinegar salt.
As I try to avoid vinegar and salt, I sometimes put lemon juice and leave salt out -of final mix. I also at times put the salt into the water to soften the cabbage a little perhaps, but maybe it does more than that, I have not investigated the fermenting process.
Anyway, as shown to me by a Korean wwoofa ~willing workers on organic farms~
--Break open 1/2 to 1 cabbage, I prefer the red because of colour, and soak for say 3 hours in water or in water with salt
--I add a few pinches if I am doing this. Maybe enough to be 1 teaspoon or similar, I really am unsure now how much salt gets used in recipes, I think she used heaps, but you will know.
--Cut or slice ANY veg (and I also tried fruits at one stage, probably apples or firm fruit are better) maybe 4-6 onions medium for a whole small to med cabbage. A fair quantity of ginger and chile to taste as can use as a coleslaw on 1st day to check flavour..
--Then cut mostly drained cabbage into thin slices, I often just rough cut.
The raw demo at Melbourne we went to had them through a food processor, and if you use one, then the smaller size will probably ferment quicker, but I have not refined the process as everyone is different which is how I prefer.
Food scraps, and I have tried lots, dont really seem to add much and so over a period of time, I tend to select FIRMER like veggies say celery, the inner broccoli stalks and cauli stalks, grated beetroot, daikon, carrot maybe choko or fennel etc. So the Leaf from mustard greens etc can go in, but it seems to go off quicker and so can add to 'sliminess or thinness, instead of a more consistent food. I also put handfuls of garden herbs in at times.
--I use a really big bowl and hand mix together. So traditionally one would then put vinegar and more salt I presume to get things underway , but I've noticed this is unnecessary, especially in a warmer environment, where the fermentation may be well ahead in 3 days or so.
--Put in a large deeper saucepan or container and cover the top with a few outside leaves if there were any
--I also use a plastic bag for this If no leaves around. I gather this is anaerobic supposedly, so a reasonably tight fitting INNER CONTAINER such as a smaller saucepan-no handle or tall enough to fall as the fermentation proceeds. I use the really heavy mortar on top of a plate also to give weight. Some shops, probably european, will have purpose made sauerkraut vessels with accessories, however.......
--So leave in a place where not many insects or cover with cloth and check to see when water is rising around the sides. Maybe 2 to 4 days usually if average weather and not too cold. In shade not sun. Long winded but that is how it goes here!
At various times the mix seems really good, other times just average as not enough ginger or chile. I guess garlic is also an ingredient for many people too.
Thus, no special method-practice will lead the way.
My article on B12 story is getting some comments, so you google or see www.vegadeva.com.au the assessment of whether it has helped, or whether it is just another possibility, you can make up your own mind.
Either way, I think if one naturally feels inclined towards eating it, and becomes a regular flavour enhancer or texture or salad addition, then that is OK too."
I recently mentioned that a long term raw fooder I know had run an experiment to up his B12 levels using fermented kim chi/saurkraut. I asked him about it and his reply on how to prepare it is below. He has also written an article about it which can be read at the link below:
http://www.fruitnut.net/HTML/201_Article_B12.htm
Just something for those that want more information on non supplementation alternatives for B12.
Me? I take regular B12 supplements, but I'm willing to keep an open mind about alternatives.
enjoy.
"Like all my preparation, there are no exacting quantities, just ingredients rough. The kim Chi traditionally is cabbage, onion, chile, ginger, vinegar salt.
As I try to avoid vinegar and salt, I sometimes put lemon juice and leave salt out -of final mix. I also at times put the salt into the water to soften the cabbage a little perhaps, but maybe it does more than that, I have not investigated the fermenting process.
Anyway, as shown to me by a Korean wwoofa ~willing workers on organic farms~
--Break open 1/2 to 1 cabbage, I prefer the red because of colour, and soak for say 3 hours in water or in water with salt
--I add a few pinches if I am doing this. Maybe enough to be 1 teaspoon or similar, I really am unsure now how much salt gets used in recipes, I think she used heaps, but you will know.
--Cut or slice ANY veg (and I also tried fruits at one stage, probably apples or firm fruit are better) maybe 4-6 onions medium for a whole small to med cabbage. A fair quantity of ginger and chile to taste as can use as a coleslaw on 1st day to check flavour..
--Then cut mostly drained cabbage into thin slices, I often just rough cut.
The raw demo at Melbourne we went to had them through a food processor, and if you use one, then the smaller size will probably ferment quicker, but I have not refined the process as everyone is different which is how I prefer.
Food scraps, and I have tried lots, dont really seem to add much and so over a period of time, I tend to select FIRMER like veggies say celery, the inner broccoli stalks and cauli stalks, grated beetroot, daikon, carrot maybe choko or fennel etc. So the Leaf from mustard greens etc can go in, but it seems to go off quicker and so can add to 'sliminess or thinness, instead of a more consistent food. I also put handfuls of garden herbs in at times.
--I use a really big bowl and hand mix together. So traditionally one would then put vinegar and more salt I presume to get things underway , but I've noticed this is unnecessary, especially in a warmer environment, where the fermentation may be well ahead in 3 days or so.
--Put in a large deeper saucepan or container and cover the top with a few outside leaves if there were any
--I also use a plastic bag for this If no leaves around. I gather this is anaerobic supposedly, so a reasonably tight fitting INNER CONTAINER such as a smaller saucepan-no handle or tall enough to fall as the fermentation proceeds. I use the really heavy mortar on top of a plate also to give weight. Some shops, probably european, will have purpose made sauerkraut vessels with accessories, however.......
--So leave in a place where not many insects or cover with cloth and check to see when water is rising around the sides. Maybe 2 to 4 days usually if average weather and not too cold. In shade not sun. Long winded but that is how it goes here!
At various times the mix seems really good, other times just average as not enough ginger or chile. I guess garlic is also an ingredient for many people too.
Thus, no special method-practice will lead the way.
My article on B12 story is getting some comments, so you google or see www.vegadeva.com.au the assessment of whether it has helped, or whether it is just another possibility, you can make up your own mind.
Either way, I think if one naturally feels inclined towards eating it, and becomes a regular flavour enhancer or texture or salad addition, then that is OK too."