Tag Archives: lactofermenation

Fermented Mustard

Taken from Pete Evans and adapted to our requirements.
We put this on everything from salads, eggs, meats, vegetables

Fermented Mustard



  • 185ml of strained sauerkraut brine (at least 3 into fermentation- oh and don’t worry too much if a few bits of cabbage end up in the brine)
  • 80 grams of mustard seeds (brown are hotter than yellow so keep that in mind)
  • 1/4 teaspoon of salt
  • 1 tsp. Turmeric Powder
  • 1 Tbsp. of Maple Syrup
  • And if you can tolerate them;
  • 1 French shallot finely diced
  • 2 cloves of garlic finely diced


  1. Pop the seeds, brine, salt and if using shallot and garlic in a bowl.
  2. Cover the top with a plate and leave at room temperature over night
  3. Add Maple Syrup and Turmeric to mix and whizz in a food processor until it is the right consistency for you- the more you pulse the less whole seeds you will have.
  4. Taste and add salt if needed to season
  5. Pour into at least a 250ml jar and secure lid
  6. Refrigerate for up to 3 months

Dressings- try these on your meals. In a small jar mix

  • mustard with some olive or macadamia oil, shake and pour over salad, vegetables, meat or even on some sourdough.
  • Use above and add ¼ mashed avocado, shake and pour
  • Add an extra ‘zing’ by adding 1 tsp. of apple cider vinegar or balsamic to the mix, shake and pour.

Serve a dollop on a steak, with some prawns.


Five Minute Meals

Time….What Time?!

As a mum & a photographer,  some days I have so much time on my hands to play and some days I can’t even scratch myself. Most days I’m prepared for anything, I’m a planner, I like routine and have everything in it’s place….another word for anal or strict?!
In the way of food it’s so easy to grab something convenient and easy when you’re not prepared, right?! A sandwich, a slice, a pie, wrap?! Why not, it’s convenient! Well you could do that or you could think a little broader and look in your fridge. I’ll admit that was me. I grabbed wraps (just one gluten thing won’t hurt) and sandwiches. A little education and having an organised shopping list every week now I can say my wraps are a little different and my sandwiches are non-existent instead it’s five-minute chopping, throwing anything into a bowl, pan…..I can even vouch and say that even if you’re not ‘home’ for lunch it’s easy. Days I’m not organised with the family I can throw the spouse a salad (left over veg, meat, salad leaves etc) my cherub a platter of whatever we have in the fridge, nuts, seeds, kale, fruit…..if you’re out then you’re not far from a supermarket, grocer, fruit and vegetable shop. A good friend and personal trainer taught me that a bag of spinach, a carrot, cucumber, roast chook, tin of sardines, tuna and some oil and nuts make a nutritious meal.

Here’s a go to recipe for days you home and look into the fridge with a blank stare and think ‘life would me easier if you just ate bread’


vegetarian, vegan, paleo friendly, low FODMAP, grain free
one person dish- adjust quantities for more

1 Tbsp. Coconut Oil
1/2 Tbsp. miso paste (a good one from an asian shop, no msg or make your own)
1/2 tsp. grated ginger
1/2 tsp. grated turmeric
3 Brussel sprouts
huge handful spinach leaves
1/2- 1 zucchini spiralized or peeled into ribbons (I had half on the bench from breakfast)
handful chopped mushrooms
2 asparagus spears
palm size broccoli florets
1 Tbsp. water

1. In a wok or pan heat coconut oil, ginger, turmeric and miso.
2. Add mushrooms, Brussel sprouts, broccoli and asparagus and sauté for a few minutes
3. Add spinach and zucchini and water and sauté for a couple more minutes.
4. Find a bowl, chop sticks, a quiet corner and enjoy a bowl of nourishment.
Add some lacto-fermented vegetables, some leftover meat, bacon, prawns, sardines,tuna or egg with fresh coriander and sesame seeds to serve.

Make this before work and take it with you. You can only be as prepared as you let yourself to be. Look after your body and it will reward you.


Beet Kvass

I have always wanted to make Kvass but the thought of fermented beets turned me off. I made the first batch for my mum who is used to kefir and asked me about liver detoxifying and needing a pick me up. I’m not a huge beet eater (to be honest I have eaten one in along time because of the fructan content) but I grow them and thought why better way to experiment with a food introduction than by having it fermented.

I have read Sally Fallon’s Nourishing Traditions
many times and love her traditional simple foods that are all based on real foods.

I made my first batch according to Sally’s recipe and then used the same beets for a second batch.

The taste was not what I expected. I thought the taste would’ve been similar to the canned beets (why I don’t know) but I was pleasantly surprised by the sour yet salty yet sweet beet taste.
I’m yet to rule out the fructan factor and I’m currently researching the possibility of introducing more kvass into my diet.

Use kvass as a salad dressing, in soups, and juices or smoothies. The benefits are that of lacto fermented vegetables but offers an alternative in liquid form. As Sally says

This drink is valuable for its medicinal qualities and as a digestive aid. Beets are just loaded with nutrients. One 4-ounce glass, morning and night, is an excellent blood tonic, cleanses the liver and is a good treatment for kidney stones and other ailments.”

I kept some of the liquid to use to kick start a new batch of beets.

<u>My Recipe

You’ll Need:
2 litre mason jar
Fine strainer & cheesecloth (to strain whey from kefir)
Vegetable peeler
Sharp knife


3 medium or 2 large organic beets, peeled and chopped up coarsely
1/4 cup whey (To make this recipe dairy/casein free, omit it and just use 4 teaspoons of salt instead of 2 or if you have kefir or kombucha use some of that)
2 teaspoons sea salt
filtered water


Place beets, whey and salt in a 2 litre glass container (or two 1 litres) . Add filtered water to fill the container. Stir well and cover securely. Keep at room temperature for 2-3 days before transferring to refrigerator.

When you are down to almost the last bit refill the glass jar and leave at room temperature for another 2-3 days ( it will be not as strong)
After this batch discard beets and start a new, you can reserve some of the liquid for a new starter instead of whey.