Aliments fermentés - alternatives aux protéines animales/en : Différence entre versions

(Page créée avec « Here are several recipes for no-waste fermented drinks, made from natural micro-organisms. Try out the making of these homemade sodas ! »)
 
(94 révisions intermédiaires par le même utilisateur non affichées)
Ligne 25 : Ligne 25 :
 
Here are several recipes for no-waste fermented drinks, made from natural micro-organisms. Try out the making of these homemade sodas !
 
Here are several recipes for no-waste fermented drinks, made from natural micro-organisms. Try out the making of these homemade sodas !
  
'''Pour en savoir plus sur les fermentations je vous invite à regarder, télécharger et diffuser le recueil issu du sommet français sur les fermentations de 2020 qui regroupe des interventions de scientifiques, chef.fe.s cuisinier.e.s et des recettes variées. Il se trouve juste en dessous dans la partie "Fichiers" du tutoriel.'''
+
'''To find out more about fermentations, I invite you to look at, download and distribute the collection from the 2020 French summit on fermentations, which includes contributions from scientists, chefs and various recipes. You'll find it just below in the "Files" section of the tutorial.'''
  
  
Les recettes proposées ici sont des recettes vegan (végétaliennes, c'est-à-dire sans protéines animales) mais n'importe qui peut en utiliser dans sa cuisine pour diversifier son alimentation et chercher de nouvelles découvertes en culinaires! Les recettes choisies ici cherchent à visuellement et gustativement retrouver quelque chose de proche des plats contenant des protéines animales. C'est un parti-pris qui peut faciliter la vie de son entourage (s'il est non-vegan) mais pose des questions morales (pourquoi chercher à reproduire de la viande ou du fromage alors que ça n'en est pas?) et demande souvent plus d'effort que de très bonnes recettes végétales (car il y a une recherche de similarité difficile à atteindre suivant les matières premières).
+
The recipes proposed here are vegan (i.e. without animal proteins), but anyone can use them in their cooking to diversify their diet and seek out new culinary discoveries! The recipes chosen here aim to give you a visual and taste experience similar to that of dishes containing animal proteins. It's a choice that may make life easier for those around you (if they're non-vegan), but it also raises moral questions (why try to reproduce meat or cheese when it's not?) and often requires more effort than very good plant-based recipes (because the search for similarity is difficult to achieve depending on the raw materials used).
  
Prenez-donc ce tutoriel comme une boite à outil pour recettes simili-classiques, mais n'hésitez pas à sortir du schéma de reproduction des "fausses" protéines animales.
+
Thus, use this tutorial as a toolbox to reproduce vegan foods that imitate meat-based foods, but don't hesitate to quit the pattern of of reproducing "fake" animal proteins.
 
}}
 
}}
 
{{TutoVideo
 
{{TutoVideo
Ligne 44 : Ligne 44 :
 
}}
 
}}
 
{{Tuto Step
 
{{Tuto Step
|Step_Title=Règles d'hygiène
+
|Step_Title=Hygiene rules
|Step_Content=Il n'est pas nécessaire de travailler dans un champ stérile lorsqu'il s'agit de fermentation mais il est crucial d'être le plus propre possible.
+
|Step_Content=You don't have to work in a sterile field when it comes to fermentation, but it is crucial to be as clean as possible.
  
Travaillez sur un plan de travail nettoyé (si besoin/possible aseptisé au vinaigre blanc ou à l'alcool). Utilisez des ustensiles et récipients propres, lavés à l'eau chaude (ou passés au lave-vaisselle), manipulez avec des mains propres et essuyez-les avec un torchon PROPRE... bien entendu.
+
Work on a clean work surface (if necessary/possible sanitised with white vinegar or alcohol). Use clean utensils and containers, washed in hot water (or put in the dishwasher), handle with clean hands and wipe with a CLEAN tea towel... of course.
 
}}
 
}}
 
{{Tuto Step
 
{{Tuto Step
|Step_Title=Produits laitiers végétaux
+
|Step_Title=Plant-based dairy products
|Step_Content=Pour la partie concernant les fromages végétaux un autre tutoriel très complet est disponible sur le wiki. N'hésitez pas à le lire et essayer des recettes.
+
|Step_Content=For the section on vegetable cheeses, another very complete tutorial is available on the wiki. Feel free to read it and try out the recipes.
  
[https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_k%C3%A9fir_de_laits_v%C3%A9g%C3%A9taux_et_fromages_vegan Aliments fermentés - kéfir de laits végétaux et fromages vegan]
+
[https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_k%C3%A9fir_de_laits_v%C3%A9g%C3%A9taux_et_fromages_vegan Fermented foods - vegetable milk kefir and vegan cheeses]
  
  
Si vous préférez acheter du fromage végétal je vous conseille la marque [https://www.jay-joy.com/ Jay & Joy], une crèmerie végétale artisanale sans soja, biologique et française. Leurs produits sont notamment trouvables dans les magasins Biocoop. Ils ont des fromages afinés type camembert, bleu, buche de chèvre... vraiment bluffants!
+
If you prefer to buy plant-based cheese, I'd recommend the brand [https://www.jay-joy.com/ Jay & Joy], an artisanal, organic, French, soy-free plant-based dairy. Their products can be found in Biocoop shops. They have mature cheeses such as Camembert, Bleu, buche de chèvre... that are really impressive!
 
|Step_Picture_00=Aliments_ferment_s_-_k_fir_de_laits_v_g_taux_et_fromages_vegan_lait_vegan.jpg
 
|Step_Picture_00=Aliments_ferment_s_-_k_fir_de_laits_v_g_taux_et_fromages_vegan_lait_vegan.jpg
 
}}
 
}}
 
{{Tuto Step
 
{{Tuto Step
|Step_Title=Remplacer le blanc d'oeuf par de l'aquafaba (légumineuses)
+
|Step_Title=Replace the egg white with aquafaba (legumes)
|Step_Content=Il est très courant de trouver dans les recettes végétariennes et vegan de l'aquafaba pour remplacer le blanc d'oeuf. En effet cette eau de cuisson de certaines légumineuses (pois-chiche, haricots rouges) possède la même viscosité et peut se monter en neige comme des blancs d'oeufs classiques. Cette eau de cuisson est composée d’environ 90% d’eau et de 10% de protéines et fibres. C’est quasiment la même composition que le blanc d’oeuf, ce qui explique que lorsque l’on mélange vivement le jus de cuisson de pois chiches à l’aide d’un batteur électrique , on obtient une mousse quasiment identique à celle des blancs d’oeufs montés en neige.
+
|Step_Content=It's very common to find aquafaba in vegetarian and vegan recipes as a replacement for egg white. This is because the cooking water from certain legumes (chickpeas, kidney beans) has the same viscosity and can be whisked like conventional egg whites. This cooking water is made up of around 90% water and 10% protein and fibre. It's virtually the same composition as egg white, which explains why when you mix the chickpea cooking juices briskly with an electric mixer, you get a froth that's virtually identical to that of stiffly beaten egg whites.
  
{{Warning|Attention par contre à ne pas utiliser la première eau de trempage car elle contient des inhibiteurs d'enzymes (parfois appelés anti-nutriments) qui bloquent l'absorption de certains nutriments.}}
+
{{Warning|Be careful not to use the first soaking water as it contains enzyme inhibitors (sometimes called anti-nutrients) which block the absorption of certain nutrients}}.
  
  
Recette :  
+
Recipe:  
  
#Faire tremper les pois-chiche ou haricots rouge secs dans l'eau pendant au moins 12h
+
#Soak the dried chickpeas or kidney beans in water for at least 12 hours.
#Jeter l'eau de trempage
+
#Discard the soaking water
#Mettre les graines dans une casserole et les couvrir d'eau. Ne pas saler. Faire cuire à petit bouillon pendant 1h en remuant de temps en temps.
+
#Put the seeds in a saucepan and cover with water. Do not add salt. Cook at a gentle simmer for 1 hour, stirring occasionally.
#Egouttez les légumineuses et gardez l'eau de cuisson. Une fois refroidi le liquide devient légèrement trouble et visqueux, votre aquafaba est prête!
+
#Drain the pulses and keep the cooking water. Once cooled, the liquid will become slightly cloudy and viscous - your aquafaba is ready!
#Conservation : gardez au frigo dans un bouteille ou un bocal hermétique entre 2 et 8 jours. Dès que l'odeur devient forte (légèrement poisson), jetez-là. L'aquafaba se congèle aussi très bien. Idéal dans un bac à glaçon pour pouvoir l'utiliser en petites quantités
+
#Storage: keep in an airtight bottle or jar in the fridge for between 2 and 8 days. As soon as the smell becomes strong (slightly fishy), throw it out. Aquafaba also freezes well. Ideal in an ice-cube tray for use in small quantities.
#Utilisations : 3 cuillères à soupe d'aquafaba remplacent un blanc d'oeuf.
+
#Uses: 3 tablespoons of aquafaba replaces one egg white.
  
  
Exemple d'utilisation
+
Example of use
  
*'''la mousse au chocolat''' : simplement de l'aquafaba montée en neige incorporé à du chocolat fondu avec un peu d'huile (ou de crème végétale)
+
*'''chocolate mousse''': simply aquafaba beaten until sniff incorporated into melted chocolate with a little oil (or vegetable cream).
*'''les iles flottantes''' : aquafaba sucrée montée en neige puis cuite à la vapeur.
+
*'''Floating islands''': sweetened aquafaba whipped up and then steamed.
*'''la meringue''' : idem mais cuite au four
+
*'''meringue''': same as above but baked in the oven
*'''en glace et sorbet''' pour remplacer l'onctueux donné par l'ajout de blanc d'oeuf (fruits congelés, même poids en sucre, 1 blanc d'oeuf/3 cuillères à soupe d'aquafaba). Pour des crèmes glacées on peut utiliser du lait végétal + aquafaba ou pour des desserts ayant tendance à figer (chocolat), mixer un peu de courgette avec pour garder l'onctueux.
+
*'''as ice cream and sorbet''' to replace the creaminess given by the addition of egg white (frozen fruit, same weight in sugar, 1 egg white/3 tablespoons of aquafaba). For ice cream you can use vegetable milk + aquafaba or for desserts that tend to freeze (chocolate), mix a little courgette with it to keep the creaminess.
*'''[https://www.seitanismymotor.com/2015/04/homemade-vegan-marshmallows/ Les guimauves] '''de Seitan is my Motor
+
*'''[https://www.seitanismymotor.com/2015/04/homemade-vegan-marshmallows/ Marshmallows] ''' from Seitan is my Motor.
*[https://www.seriouseats.com/use-chickpeas-to-make-the-easiest-egg-free-mayonnaise-vegan-experience en '''mayonaise''' avec ou sans tofu]
+
*[https://www.seriouseats.com/use-chickpeas-to-make-the-easiest-egg-free-mayonnaise-vegan-experience in '''mayonaise''' with or without tofu]
 
}}
 
}}
 
{{Tuto Step
 
{{Tuto Step
|Step_Title=Steaks végétaux
+
|Step_Title=Vegetable steaks
|Step_Content=Ah les steaks végétaux... Toute une histoire et énormément de recettes possibles pour éviter les versions ultratransformées des grandes surfaces!
+
|Step_Content=Ah veggie steaks... It's a whole story, and there are lots of possible recipes to avoid the ultra-processed meat-based versions found in supermarkets!
  
  
Suivant vos gouts et votre volonté d'avoir un plat qui ressemble à un steak animal vous avez plusieurs possibilités. Voici plusieurs exemples qui peuvent se mélanger entre eux pour donner la texture, le gout et l'aspect visuel que vous préférez.
+
Depending on your tastes and your desire to have a dish that resembles an animal steak, you have several possibilities. Here are several examples that can be mixed together to give the texture, taste and visual appearance you prefer.
  
<br />
+
<br/>
  
===Steaks de tofu (soja ou chanvre)===
+
===Tofu steaks (soy or hemp)===
Si vous aimez le soja (ou le tofu de chanvre) vous pouvez réaliser le votre à la maison en low-tech grâce à [https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_k%C3%A9fir_de_laits_v%C3%A9g%C3%A9taux_et_fromages_vegan ce tutoriel].
+
If you like soy (or hemp tofu) you can make your own at home in a low-tech way thanks to [https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_k%C3%A9fir_de_laits_v%C3%A9g%C3%A9taux_et_fromages_vegan this tutorial].
  
Vous pouvez griller un pavé de tofu, le paner et/ou le frire ou bien en faire des petits morceaux pour donner l'impression que ce sont des morceaux de poulets ou le haché finement pour donner une impression de viande hachée. Pour ajuster la couleur et les saveurs, toute la gamme de légumes lactofermentés et autres ferments est possible en plus des épices/aromates. Le tofu remplace aisément les protéines de soja texturées (PST) que l'on trouve dans le commerce et qui sont souvent utilisées pour imiter la viande dans les plats préparés vegan/végétariens.
+
You can grill a slab of tofu, bread it and/or fry it, or chop it into small pieces to give the impression that it's a piece of chicken, or mince it finely to give the impression of minced meat. The full range of lacto-fermented vegetables and other ferments can be used in addition to spices/aromats to adjust colour and flavour. Tofu is an easy replacement for commercially available textured soya protein (TSP), which is often used to mimic meat in vegan/vegetarian ready meals.
  
 
<br />
 
<br />
  
===Steaks de seitan (blé ou sans gluten)===
+
===Seitan steaks (wheat or gluten-free)===
Le seitan est une spécialité japonaise consommée depuis des siècles pour remplacer la viande (notamment pour remplacer celle de porc ou de poulet par les moines bouddhistes). Elle est surnommée "viande de blé" car elle est très riche en protéines. Pour en réaliser soi-même en low-tech il suffit de farine de blé, d'eau, d'un bouillon (traditionnellement d'algues kombu) et de sauce soja. Vous pouvez retrouver la recette dans [https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_k%C3%A9fir_de_laits_v%C3%A9g%C3%A9taux_et_fromages_vegan ce tutoriel]. Ce qui donne une texture élastique/spongieuse au seitan vient principalement du gluten du blé, mais il est possible d'utiliser d'autres farines pour ne pas avoir de gluten.
+
Seitan is a Japanese speciality that has been eaten for centuries as a substitute for meat (in particular as a substitute for pork or chicken for Buddhist monks). It is nicknamed ‘wheat meat’ because it is so rich in protein. All you need is wheat flour, water, stock (traditionally kombu seaweed) and soy sauce to make it yourself in a low-tech way. You can find the recipe on [https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_k%C3%A9fir_de_laits_v%C3%A9g%C3%A9taux_et_fromages_vegan this tutorial]. What gives seitan its elastic/spongy texture comes mainly from the wheat gluten, but it is possible to use other flours to avoid gluten.
  
Comme le tofu, le seitan peut être découpé et assaisonné comme il vous plait pour en faire un substitut à la viande. Vous pouvez griller un pavé de seitan, le paner et/ou le frire ou bien en faire des petits morceaux pour donner l'impression que ce sont des morceaux de poulets ou le haché finement pour donner une impression de viande hachée.<br />
+
Like tofu, seitan can be cut and seasoned however you like to make it a meat substitute. You can grill a piece of seitan, bread it and/or fry it or cut it into small pieces to give the impression that they are pieces of chicken or chop it finely to give the impression of minced meat.<br />
  
===Steak végétal au tempeh===
+
===Vegetable steak with tempeh===
Le tempeh est traditionnelement fabriqué à partir de graines de soja jaunes mais il est possible d'utiliser d'autres graines (lupin, amandes, haricot rouge, maïs, pois-chiche...). Il est possible par exemple d'en faire à partir d'okara (pulpe filtrée non utilisée dans les laits végétaux).  
+
Tempeh is traditionally made from yellow soya beans, but it is possible to use other beans (lupins, almonds, kidney beans, maize, chickpeas, etc.). For example, it can be made from okara (filtered pulp not used in vegetable milks).  
  
Le tempeh a un gout qui évoque des arômes de champignons, de noix et de levure. Vous pouvez griller un pavé de tempeh, le paner et/ou le frire ou bien en faire des petits morceaux pour donner l'impression que ce sont des morceaux de poulets ou le haché finement pour donner une impression de viande hachée.  
+
Tempeh has a flavour reminiscent of mushrooms, nuts and yeast. You can grill a piece of tempeh, bread it and/or fry it, or chop it into small pieces to give the impression that it's a piece of chicken, or mince it finely to give the impression of minced meat.  
  
Il est riche en protéines végétales mais son aspect visuel et son fort gout peut le rendre difficile à utiliser seul comme substitu de viande. N'hésitez donc pas à le mélanger avec els autres recettes et à l'aromatiser.
+
It is rich in vegetable protein but its visual appearance and strong flavour can make it difficult to use on its own as a meat substitute. So don't hesitate to mix it with other recipes and flavour it.
  
[https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_fermentations_asiatiques_de_c%C3%A9r%C3%A9ales,_l%C3%A9gumineuses_et_variations '''Cliquez ici pour voir le tutoriel présenant différentes recettes de tempeh.''']
+
[https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_fermentations_asiatiques_de_c%C3%A9r%C3%A9ales,_l%C3%A9gumineuses_et_variations '''Click here to see the tutorial on different tempeh recipes.''']
  
 
<br />
 
<br />
  
===Steak végétal de polentas fermentées===
+
===Vegetable steak from fermented polentas===
Il est tout à fait possible de faire fermenter de la polenta. Traditionnellement la polenta est à base de maïs mais on peut en faire à partir de graines hachées peu finement comme du pois-chiche, du blé (plus fin que du boulgour), du millet... Pour les faire fermenter il suffit de les faire tremper dans de l'eau ou une saumure (par exemple de lactofermentation) pendant 48h ce qui développe un arôme acidulé et une magnifique croute une fois poëlé. L'avantage des polentas c'est qu'en cuisant la texture peut devenir très épaisse et on lui donne la forme que l'on veut. On peut tout à fait l'aromatiser avec ce que l'on souhaite pour lui donner du gout, et pour avoir une couleur imitant la viande on peut y ajouter un peu de jus de betterave (pourquoi pas dans l'eau de fermentation).
+
It is perfectly possible to ferment polenta. Traditionally, polenta is made from corn, but it can also be made from seeds that have not been finely chopped, such as chickpeas, wheat (finer than bulgur), millet, etc. To ferment them, simply soak them in water or a brine (lacto-fermentation, for example) for 48 hours, which develops a tangy flavour and a magnificent crust when pan-fried. The advantage of polentas is that as they cook, the texture can become very thick and you can give them any shape you like. It can be flavoured with whatever you like to give it the right taste, and to give it a meat-like colour you can add a little beetroot juice (why not in the fermentation water).
  
===Steak végétal type rosties===
+
===Rosties-type vegetable steak===
Les rosties sont traditionnellement des pommes de terres crues, rapées et mélangées avec du fromage. Pour l'adapter à vos envies on peut tout à fait utiliser des fromages végétaux (voir [https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_k%C3%A9fir_de_laits_v%C3%A9g%C3%A9taux_et_fromages_vegan l'autre tutoriel] pour les réaliser soi-même), faire lactofermenter les pommes de terres avant de les raper (dans une saumure à 3% de sel pendant 48h) et ajouter des oignons, de l'ail, des légumes comme la courgette (pour plus de moelleux)... Des légumes lactofermentés pour relever le gout et des épices/aromates. On retrouve souvent l'association levures de bière, miso et tamari dans les recettes.
+
Rosties are traditionally raw potatoes, grated and mixed with cheese. To adapt it to your own tastes, you can use vegetable cheeses (see [https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_k%C3%A9fir_de_laits_v%C3%A9g%C3%A9taux_et_fromages_vegan the other tutorial] to make them yourself), lacto-ferment the potatoes before grating them (in a 3% salt brine for 48 hours) and add onions, garlic, vegetables such as courgette (for extra softness)... Lacto-fermented vegetables to spice up the flavour and spices/aromats. You'll often find the combination of brewer's yeast, miso and tamari in recipes.
 
<br />
 
<br />
  
===Steak végétal aux légumineuses===
+
===Vegetarian steak with legumes===
On retrouve souvent l'association haricots rouges et blanc d'oeufs (remplaçable par l'aquafaba) comme imitation des steaks de viande. L'inconvénient de cette recette est que l'on obtient souvent un steack sec et peu goutû. Pour éviter ce problème je vous conseille (évidemment) de faire fermenter vos légumineuses, d'y ajouter un peu de dosas ou de levain (pour avoir un liant) et d'y ajouter des légumes (lactofermentés? ex: betterave/carotte). En ajoutant de la betterave ou du choux rouge vous aurez une couleur encore plus foncée si vous aimez l'effet trompe-l'oeil.
+
The combination of red beans and egg whites (which can be replaced by aquafaba) is often used to imitate meat steaks. The disadvantage of this recipe is that the result is often a dry steak with little flavour. To avoid this problem, I recommend (obviously) fermenting your pulses, adding a little dosas or sourdough (to give a binding agent) and adding vegetables (lacto-fermented? e.g. beetroot/carrot). Adding beetroot or red cabbage will give an even darker colour if you like the trompe-l'oeil effect.
  
Une fois les légumineuses fermentées vous pouvez les cuire à la vapeur ou à l'eau puis les écraser légèrement pour en faire une purée grumeleuse à laquelle vous ajoutez les autres ingrédients avant de former des pavés et de les cuire à la poële.
+
Once the vegetables have fermented, you can steam or boil them and then mash them lightly to make a lumpy purée, to which you add the other ingredients before forming cobblestones and cooking them in a pan.
 
<br />
 
<br />
 
<br />
 
<br />
  
===Steak tartare végétal===
+
===Vegetarian steak tartare===
Si vous souhaitez recréer un steak tartare en version végétale vous pouvez vous inspirer des recettes ci-dessus en ajoutant un peu de légumes (par exemple de la betterave (dont une partie lactofermentée pour donner de l'acidité, et en aromatisant la lactofermentation l'explosion de saveurs en bouche est incroyable!). L'ajout de légumes aux légumineuses (comme par exemple les haricots rouges) permet de redonner du moelleux et de l'humidité au steak tartare. Ensuite libre à vous de l'aromatiser comme vous le feriez avec un tartare animal : ajoutez des échalottes, des cornichons, des capres (vous pouvez d'ailleurs faire des capres de tout bouton de fleur comestible!). Pour donner une belle forme à votre tartare n'hésitez pas à utiliser un emporte pièce ou un bol et si besoin ajouter un petit peu de sauce (ex : ketchup fermenté maison ou mayonaise, vinaigrette...).
+
If you would like to recreate a vegetarian version of steak tartare, you can take inspiration from the recipes above by adding a little vegetable (beetroot, for example) (part of which is lacto-fermented to give it acidity, and by flavouring the lacto-fermentation the explosion of flavours in the mouth is incredible! Adding vegetables to the legumes (such as kidney beans, for example) gives the steak tartare its softness and moisture. Then you're free to flavour it as you would an animal tartare: add shallots, gherkins, capers (you can make capers from any edible flower bud!). To give your tartare a nice shape, don't hesitate to use a cutter or a bowl and if necessary add a little sauce (e.g. homemade fermented ketchup or mayonnaise, vinaigrette...).
 
}}
 
}}
 
{{Tuto Step
 
{{Tuto Step
|Step_Title=Farce végétale, boulettes et saucisses végétales
+
|Step_Title=Vegetable stuffing, meatballs and sausages
|Step_Content=Il existe énormément de possibilités pour remplacer la farce à viande suivant votre volontée qu'elle ressemble au plat classique. Il est tout à fait facile de remaplcer la viande par des céréales, des oléagineux, des légumineuses cuites (voire fermentées avant) et avec une texture +/- fine pour former la farce.
+
|Step_Content=There are lots of ways to replace meat stuffing, depending on how much you want it to look like the classic dish. It's very easy to replace meat with cereals, oilseeds or cooked (or even fermented beforehand) pulses with a more or less fine texture to form the stuffing.
  
  
Vous pouvez reprendre les recettes pour faire des steacks végétaux et les modeler en boulettes.
+
You can use the same recipes to make veggie steaks and shape them into meatballs.
  
Pour les saucisses, suivant le résultat que vous souhaitez (texture fine ou granuleuse) vous pouvez utiliser l'une des recettes précédentes sur les steak et les façonner en saucisses. Un tofu ou un seitan rendra une texture fine, les autres dépendront de la finesse de mixage. Pour avoir un gout type chorizo n'hésitez pas à mettre du piment et du poivron rouge/paprika dans vos préparations.
+
For the sausages, depending on the result you want (fine or grainy texture) you can use one of the previous recipes on the steaks and shape them into sausages. Tofu or seitan will give a fine texture, the others will depend on how finely you blend them. For a chorizo-style flavour, don't hesitate to add chilli and red pepper/paprika to your preparations.
  
  
Les recette de falafels fermentés de ce tutoriel fonctionne très bien : [https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_dosas,_cr%C3%A8pes_vegan Aliments fermentés - dosas, crèpes vegan]
+
The fermented falafel recipe in this tutorial works very well: [https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_dosas,_cr%C3%A8pes_vegan Fermented foods - dosas, vegan crêpes]
  
Vous pouvez aussi simplement mélanger par exemple du boulgour, des lentilles et autres "graines" avec des épices, des champignons et d'autres légumes. Avec ou sans sauce fermentées (donne un gout plus proche de la viande ou du poisson), le résultat est très sain et délicieux!  
+
You can also simply mix bulgur, lentils and other ‘seeds’ with spices, mushrooms and other vegetables. With or without a fermented sauce (which tastes more like meat or fish), the result is very healthy and delicious!  
  
Autre astuce : pour un côté fumé incroyable, des aubergines grillées (ou mieux, [https://nicrunicuit.com/faire/cuisiner/caviar-daubergine-sans-cuisson-mais-fermente/ le caviar d'aubergines lactofermenté de NiCruNiCuit]) est à tomber!
+
Another tip: for an incredible smoky flavour, grilled aubergines (or better still, [https://nicrunicuit.com/faire/cuisiner/caviar-daubergine-sans-cuisson-mais-fermente/ NiCruNiCuit's lacto-fermented aubergine caviar]) are just perfect!
 
}}
 
}}
 
{{Tuto Step
 
{{Tuto Step
|Step_Title=Gratin haricots blancs façon brandade de morue et acras sans poissons
+
|Step_Title=Cod brandade-style white bean gratin and fishless acras
|Step_Content=Voici une recette cousine de Ferment'Nation faite à partir d'haricots rouges, brésilienne qui remplace souvent les acras de morue : https://www.instagram.com/p/CFZ6q1cIcru/
+
|Step_Content=Here's a recipe that's a cousin of Ferment'Nation's, made with red beans. It's Brazilian and often replaces cod acras: https://www.instagram.com/p/CFZ6q1cIcru/
  
Pour ce qui concerne le gratin façon brandade de morue on peut reprendre la recette de boulettes en la modifiant légèrement. On peut faire fermenter des haricots blancs (pour garder une couleur blanche-crème, utiliser des légumes lactofermentés pour réhausser le gout. Pour donner l'aspect fibreux de la morue certaines personnes utilisent du coeur de palmier, il pourrait être remplacé par des pousses de bambou ou tout autre légume légèrement fibreux produit localement (ex: asperges, plus parfumé fenouil)
+
For the cod brandade gratin, you can use the same recipe as for the dumplings, but with a few changes. You can ferment white beans (to keep a creamy white colour, use lacto-fermented vegetables to enhance the flavour. To give the cod a fibrous appearance, some people use palm heart, which could be replaced by bamboo shoots or any other lightly fibrous vegetable produced locally (e.g. asparagus, more fragrant fennel).
 
|Step_Picture_00=accras_sans_poisson_aux_haricots.png
 
|Step_Picture_00=accras_sans_poisson_aux_haricots.png
 
}}
 
}}
 
{{Tuto Step
 
{{Tuto Step
|Step_Title=Préparations imitation poissons panés ou escalopes panées
+
|Step_Title=Imitation breaded fish or breaded escalopes
|Step_Content=Pour imiter des viandes ou poissons panés vous pouvez utiliser une recette de steack et le rouler dans un lait végétal ou de l'aquafaba pour ensuite l'envelopper de panure et le faire cuire. l'ajout de paillettes de levures de bières dans la panure augmente le gout.
+
|Step_Content=To imitate breaded meat or fish, you can use a steak recipe and roll it in vegetable milk or aquafaba, then wrap it in breadcrumbs and cook it. Adding beer yeast flakes to the breadcrumbs enhances the taste.
  
  
Pour le poisson plus précisément, si vous souhaitez retrouver un gout iodé vous pouvez faire mariner un petit peu le "steak" dans une préparation de jus de citron et algues. [https://www.youtube.com/watch?v=a4T4wNY_bTY La recette de Mimagusta] présente une vidéo en utilisant des resctangles de celeri rave pané.
+
For the fish in particular, if you want a taste of iodine, you can marinate the ‘steak’ a little in a preparation of lemon juice and seaweed. [https://www.youtube.com/watch?v=a4T4wNY_bTY Mimagusta's recipe] presents a video using breaded celeri rabe resctangles.
 
}}
 
}}
 
{{Tuto Step
 
{{Tuto Step
|Step_Title=Pâtés, rillettes et cakes en recettes végétales (dont imitation poisson)
+
|Step_Title=Pâtés, rillettes and cakes in vegetable recipes (including imitation fish)
|Step_Content=[https://www.instagram.com/p/B3XFfV7iTQX/ Pâté lactofermenté d'automne] par Ferment'Nation aux graines de tournesol, poivron, tomates séchées, tamari, courgettes lactofermentées. (Photo)
+
|Step_Content=[https://www.instagram.com/p/B3XFfV7iTQX/ Lacto-fermented autumn pâté] by Ferment'Nation with sunflower seeds, peppers, sun-dried tomatoes, tamari and lacto-fermented courgettes. (Photo)
  
  
[https://www.instagram.com/p/B3hcHJyCjWo/ Pâté lactofermenté] à la courgette, pommes, noix, graines de tournesol par Ferment'Nation.
+
[https://www.instagram.com/p/B3hcHJyCjWo/ Lacto-fermented pâté] with courgette, apples, walnuts and sunflower seeds by Ferment'Nation.
  
  
[https://www.lafeestephanie.com/2019/07/pate-de-lentilles-en-croute.html Pâté en croute de lentilles au tofu et champignons] par La Fée Stéphanie
+
[https://www.lafeestephanie.com/2019/07/pate-de-lentilles-en-croute.html Lentil pie with tofu and mushrooms] by La Fée Stéphanie
  
Pour un [https://www.lafeestephanie.com/2016/11/pate-de-champignons-une-recette-vegan.html pâté à tartiner avec des ingrédients similaires] vous pouvez mixer plus finement celui de la première recette ou bien lire l'adaptation de celle-ci, toujours par La Fée Stéphanie.
+
For a [https://www.lafeestephanie.com/2016/11/pate-de-champignons-une-recette-vegan.html pâté spread with similar ingredients] you can blend the first recipe more finely or read the adaptation of this one, again by La Fée Stéphanie.
  
  
[https://geek-balsamique.fr/article/273 Rillettes imitation terrine de la mer] (aux algues) Par Delphine de Geek&Balsamique. Si vous ne souhaitez pas utiliser de soja, il est possible de farbiquer du tofu de chanvre ou bien de remplacer le tofu par des légumineuses (ex: pois-chiche, haricots blancs ou rouges) réduits en purée et d'utiliser comme liant du yaourt végétal ou bien la recette de mayonaise vegan maison [[Aliments fermentés - festival de sauces|décrite dans ce tutoriel.]]
+
[https://geek-balsamique.fr/article/273 Imitation seafood terrine] (with seaweed) By Delphine from Geek&Balsamique. If you don't want to use soya, you can farbic hemp tofu or replace the tofu with puréed pulses (e.g. chickpeas, white or kidney beans) and use vegetable yoghurt as a binder or the recipe for homemade vegan mayonaise [[Fermented foods - sauce festival|described in this tutorial.]]
  
  
[https://geek-balsamique.fr/article/279 Tartinade imitation tarama vegan] au tofu et yaourt végétal par Delphine de Geek&Balsamique.
+
[https://geek-balsamique.fr/article/279 Vegan imitation tarama spread] with tofu and plant-based yoghurt by Delphine from Geek&Balsamique.
  
  
Pour servir façon cake/terrines-gelées en plat principal il suffit d'augmenter les quantités et ajouter peut-être de l'agar-agar afin de solidifier le "cake". Pour des cake/terrines imitation poisson ou fruits de mer vous pouvez utiliser des lentilles corail et du concentré de tomate jusqu'à avoir la couleur et la texture désirée. Utiliser du miso, du tofu fumé, du paprika fumé ou des aubergines lactofermentées permet de renforcer l'arôme de fumé.
+
To serve as a main course, simply increase the quantities and perhaps add some agar-agar to stiffen the cake. For imitation fish or seafood cake/terrines, you can use coral lentils and tomato paste until you achieve the desired colour and texture. Use miso, smoked tofu, smoked paprika or lacto-fermented aubergines to enhance the smoky flavour.
  
Si vous avez la chance d'avoir la plante au gout d'huitre à portée de main (Mertensia marine) n'hésitez pas à l'utiliser pour remplacer les algues ou à l'ajouter pour avoir un gout encore plus proche.
+
If you're lucky enough to have the oyster-flavoured plant (Mertensia marine) to hand, don't hesitate to use it to replace the seaweed or add it for an even closer flavour.
  
  
Si vous délayez un peu vos pâtés, cela vous donnera d'excellentes soupes, notamment imitation soupes de poisson. Puisque la préparation est diluée n'hésitez pas à plus fortement doser les épices et les algues.
+
If you thin out your pâtés a little, you'll make excellent soups, especially fish soups. Since the preparation is diluted, don't hesitate to add more spices and seaweed.
 
|Step_Picture_00=p_t_v_g_tal.png
 
|Step_Picture_00=p_t_v_g_tal.png
 
}}
 
}}
 
{{Tuto Step
 
{{Tuto Step
|Step_Title=Tartinade et médaillon imitation foie-gras
+
|Step_Title=Imitation foie-gras spread and medallion
|Step_Content=Voici la recette fermentée d'une amie, [https://www.instagram.com/pauline_kuet/ Pauline Cueto]
+
|Step_Content=Here's a fermented recipe from a friend of mine [https://www.instagram.com/pauline_kuet/ Pauline Cueto]
  
*150g de champignons de Paris
+
*150g button mushrooms
*200g de tofu soyeux
+
*200g silken tofu
*200g de tofu fumé (ce qui donne la saveur)
+
*200g smoked tofu (which gives the flavour)
*100g de noix de cajou (ou autres noix mais la cajou est très onctueuse)
+
*100g cashew nuts (or other nuts, but cashew is very creamy)
*100ml d'eau
+
*100ml water
*150 ml de vin blanc sec
+
*150 ml dry white wine
*1 gousse d'ail
+
*1 clove garlic
*2 cuillère à soupe d'huile d'olive (ou de coco pour l'effet figé médaillon)
+
*2 tablespoons olive oil (or coconut oil for the medallion effect)
*3 cuillèes à café de miso blond
+
*3 teaspoons blond miso
*1 cuillère à café de moutarde
+
*1 teaspoon mustard
*1 cuillère à café de sauce soja
+
*1 teaspoon soy sauce
*1 cuillère à café de vinaigre de cidre
+
*1 teaspoon cider vinegar
*2 pincées de 4 épices
+
*2 pinches of 4 spices
*3 brins de thym
+
*3 sprigs thyme
*1 cuillère à café d'agar-agar
+
*1 teaspoon agar-agar
  
Faire tremper les noix de cajou dans l'eau et le vin pendant quelques heures. Egoutter. Mixer les noix avec tous les autres ingrédients. Diluer l'agar-agar dans le vin et faire chauffer afin d'avoir un liquide homogène. Ajouter au reste du mélange et mixer à nouveau.
+
Soak the cashew nuts in the water and wine for a few hours. Drain. Blend the nuts with all the other ingredients. Dilute the agar-agar in the wine and heat until the liquid is smooth. Add to the rest of the mixture and blend again.
  
Verser dans des verrines et placer au frais.
+
Pour into verrines and chill in a cool place.
  
  
Astuces :  
+
Tips and tricks :  
  
*Pour imiter la couche de gras à la surface du foie-gras vous pouvez faire fondre un peu d'huile de coco avec une pointe de curcuma pour la couleur et la faire solidifier lors du passage au frigo.
+
*To imitate the layer of fat on the surface of the foie gras, you can melt a little coconut oil with a touch of turmeric for colour and solidify it in the fridge.
*Pour obtenir des médaillons tranchés vous pouvez démouler la verrine (la taille d'un pot de confiture) et la trancher. Si la texture est trop moeleuse pour rester compacte alors vous pouvez remplacer l'huile d'olive de la recette par de la coco ou bien augmenter légèrement la dose d'agar-agar.
+
*To obtain sliced medallions you can unmould the verrine (the size of a jam jar) and slice it. If the texture is too soft to remain compact, you can replace the olive oil in the recipe with coconut oil or slightly increase the amount of agar-agar.
  
(c) Photos de Consommons Sainement présentant sa réalisation de la recette de La Petite Okara
+
(c) Photos of Consommons Sainement showing its production of the La Petite Okara recipe
  
  
Voici [https://www.lafeestephanie.com/2015/12/terrine-de-noel-vegetale-ou-tofoie-pour.html une autre recette de La Fée Stéphanie] qui adapate la [https://www.youtube.com/watch?v=w5vVFK6VqGU recette de Sébastien Kardinal (vidéo)], en utilisant notamment de l'huile d'olive parfumée à la truffe.
+
Here's [https://www.lafeestephanie.com/2015/12/terrine-de-noel-vegetale-ou-tofoie-pour.html another recipe by La Fée Stéphanie] which adapts the [https://www.youtube.com/watch?v=w5vVFK6VqGU recipe by Sébastien Kardinal (video)], using truffle-flavoured olive oil in particular.
 
|Step_Picture_00=Aliments_ferment_s_-_alternatives_aux_prot_ines_animales_foie-gras_vegan.jpg
 
|Step_Picture_00=Aliments_ferment_s_-_alternatives_aux_prot_ines_animales_foie-gras_vegan.jpg
 
}}
 
}}
 
{{Tuto Step
 
{{Tuto Step
|Step_Title=Carottes fermentées imitation saumon fumé
+
|Step_Title=Fermented carrots imitating smoked salmon
|Step_Content=[https://www.instagram.com/p/CIP4hmfBHwE/ Recette de ShiraBio] en 10 minutes (puis 48h). [https://www.instagram.com/p/CIN7rCUIXvp/ Voici la vidéo de la recette complète spécial fêtes de Noël].
+
|Step_Content=[https://www.instagram.com/p/CIP4hmfBHwE/ ShiraBio recipe] in 10 minutes (then 48 hours). [https://www.instagram.com/p/CIN7rCUIXvp/ Here's the video of the full Christmas recipe].
 
|Step_Picture_00=Aliments_ferment_s_-_alternatives_aux_prot_ines_animales_saumon_fum_vegan.png
 
|Step_Picture_00=Aliments_ferment_s_-_alternatives_aux_prot_ines_animales_saumon_fum_vegan.png
 
}}
 
}}
 
{{Tuto Step
 
{{Tuto Step
|Step_Title=Sushis, makis et rouleaux de printemps sans poisson
+
|Step_Title=Sushi, maki and spring rolls without fish
|Step_Content=Comme les carottes fermentées il est possible de remplacer les poissons par différents légumes et fromages/protéines végétales. Pour les rouleaux de printemps vous pouvez utiliser ces substitus pour remplacer les crevettes ou le poisson.
+
|Step_Content=Like fermented carrots, fish can be replaced by a variety of vegetables and cheeses/vegetable proteins. For spring rolls, you can use these substitutes to replace prawns or fish.
  
  
Vous pouvez donc essayer les combinaisons ci-dessous pour vous lancer puis imaginer vos propres "sushis végétaux"
+
You can try the combinations below to get you started and then imagine your own ‘plant sushi’.
  
*Carottes aux algues, paprika fumé, tamari et umeboshi pour imiter le saumon
+
*Carrots with seaweed, smoked paprika, tamari and umeboshi to imitate salmon
*Tomates, betterave ou poivrons rouges avec la même préparation pour imiter le thon rouge (ou avec un peu de miso)
+
*Tomatoes, beetroot or red peppers with the same preparation to imitate bluefin tuna (or with a little miso)
*Utiliser du tofu ou bien des poireaux, navets pour imiter des poissons plus blancs
+
*Use tofu, leeks or turnips to imitate whiter fish.
*Utiliser du pâté végétal pour imiter les maki de thon cuit (ex: voir plus haut les tartinade imitation tarama)
+
*Use vegetable pâté to imitate cooked tuna maki (e.g. see imitation tarama spreads above).
*De l'aquafaba pour imiter les sushis à l'omelette
+
*Aquafaba to imitate omelette sushi
  
Si vous n'avez pas le temps de les faire fermenter, vous pouvez utiliser des sauces asiatiques du commerce et les faire mariner 24-48h à l'avance.
+
If you don't have time to ferment them, you can use commercial Asian sauces and marinate them 24-48 hours in advance.
  
  
Bien sur il existe aussi une grande variété de sushis et makis aux légumes. Par exemple les classiques au concombre, avocat, mais amusez-vous aussi à varier les couleurs, textures et gouts en utilisant des carottes, du choux rouge... lactofermenté? Un délice!
+
Of course, there's also a wide variety of vegetable sushi and maki. For example, the classics with cucumber and avocado, but also have fun varying the colours, textures and tastes by using carrots, red cabbage... lacto-fermented? Delicious!
  
Et pour les makis francisés contenant du fromage? Utilisez des recettes de fromage vegan, [https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_k%C3%A9fir_de_laits_v%C3%A9g%C3%A9taux_et_fromages_vegan le tutoriel est par ici].
+
And for French makis containing cheese? Use vegan cheese recipes, [https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_k%C3%A9fir_de_laits_v%C3%A9g%C3%A9taux_et_fromages_vegan the tutorial is here].
 
}}
 
}}
 
{{Notes
 
{{Notes
|Notes=Pour plus d'inspirations de recettes et des cours de fermentations n'hésitez pas à suivre [https://www.instagram.com/shirabio/ ShiraBio], [https://www.instagram.com/ferment_nation/ Ferment'Nation] et à explorer l'incroyable site (et livres) de Marie-Claire Frédéric, anthropologue et cheffe de cuisine fascinée par les fermentations du monde : [https://nicrunicuit.com/ Ni cru ni cuit]
+
|Notes=For more recipe inspiration and fermentation courses, follow [https://www.instagram.com/shirabio/ ShiraBio], [https://www.instagram.com/ferment_nation/ Ferment'Nation] and explore the incredible website (and books) of Marie-Claire Frédéric, anthropologist and chef fascinated by fermentations from around the world: [https://nicrunicuit.com/ Ni cru ni cuit].
  
Il existe d'ailleurs plusieurs groupes facebook de passionnés de fermentations, je vous recommande ceux-ci
+
There are several facebook groups for fermentation enthusiasts, and I recommend these
  
*[https://www.facebook.com/groups/250871642949849 Fermentation maison] fondé par Ferment'Nation
+
*[https://www.facebook.com/groups/250871642949849 Home fermentation] founded by Ferment'Nation
*[https://www.facebook.com/groups/1115598918561326 Lactofermentation et conserves naturelles], spécifiquement axé sur les lactofermentations
+
*[https://www.facebook.com/groups/1115598918561326 Lacto-fermentation and natural preserves], focusing specifically on lacto-fermentation
  
Si vous êtes à la recherche de livres de références pour apprendre les arts de la fermentation, Sébastien alias Ferment'Nation propose [https://www.facebook.com/groups/250871642949849/permalink/656851205685222/ dans ce post du groupe Fermentation Maison] une compilation expliquée des meilleurs livres qu'il a testé. Il y en a des spécifiques (sur les lactofermentations, les fromages) et d'autres généralistes. De quoi vous inspirer!
+
If you're looking for reference books to learn the art of fermentation, Sébastien aka Ferment'Nation offers [https://www.facebook.com/groups/250871642949849/permalink/656851205685222/ in this post from the Home Fermentation group] an explained compilation of the best books he's tested. There are specific ones (on lacto-fermentation, cheeses) and general ones. Something to inspire you!
  
Pour retrouver de nombreuses recettes, ferments et outils pour fermenter à la maison voici le site de l'entreprise Fairment, organisatrice du Sommet sur les fermentations : [https://fairment.com/ https://fairment.com] et celle plutôt du continent Américain, Révolution Fermentation : <nowiki>https://shop.revolutionfermentation.ca/</nowiki>
+
To find many recipes, ferments and tools for fermenting at home here is the site of the company Fairment, organizer of the Summit on fermentations: [https://fairment.com/ https://fairment.com] and that rather on the American continent, Fermentation Revolution: <nowiki>https://shop.revolutionfermentation.ca/</nowiki>
  
D'autres références incontournables sont dans les premières pages du fichier joint à ce tutoriel.
+
Other essential references can be found in the first few pages of the file attached to this tutorial.
  
  
'''Si vous souhaitez voir plus de tutoriels sur les fermentations n'hésitez pas à regarder :'''
+
'''If you would like to see more tutorials on fermentations, please take a look at:'''
  
*[https://wiki.lowtechlab.org/wiki/Conserves_lactoferment%C3%A9es Conserves lactofermentées]
+
*[https://wiki.lowtechlab.org/wiki/Conserves_lactoferment%C3%A9es Lacto-fermented preserves]
*[https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_fermentations_de_fruits Aliments fermentés - fermentations de fruits]
+
*[https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_fermentations_de_fruits Fermented foods - Fruit fermentations]
*[https://wiki.lowtechlab.org/wiki/Boissons_ferment%C3%A9es_-_Sodas_maison Boissons fermentées - Sodas maison]
+
*[https://wiki.lowtechlab.org/wiki/Boissons_ferment%C3%A9es_-_Sodas_maison Fermented drinks - Homemade sodas]
*[https://wiki.lowtechlab.org/wiki/Boissons_ferment%C3%A9es_-_Sodas_%C3%A0_base_de_fleurs Boissons fermentées - Sodas à base de fleurs]
+
*[https://wiki.lowtechlab.org/wiki/Boissons_ferment%C3%A9es_-_Sodas_%C3%A0_base_de_fleurs Fermented drinks - Flower sodas]
*[https://wiki.lowtechlab.org/wiki/Boissons_ferment%C3%A9es_-_K%C3%A9fir,_kombucha_et_vinaigres Boissons fermentées - Kéfir, kombucha et vinaigres]
+
*[https://wiki.lowtechlab.org/wiki/Boissons_ferment%C3%A9es_-_K%C3%A9fir,_kombucha_et_vinaigres Fermented drinks - Kefir, kombucha and vinegars]
*[https://wiki.lowtechlab.org/wiki/Boissons_ferment%C3%A9es_-_Hydromels Boissons fermentées - Hydromels]
+
*[https://wiki.lowtechlab.org/wiki/Boissons_ferment%C3%A9es_-_Hydromels Fermented drinks - Meads]
*[https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_produits_laitiers_animaux_maison Aliments fermentés - produits laitiers animaux maison]
+
*[https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_produits_laitiers_animaux_maison Fermented foods - homemade animal milk products]
*[https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_k%C3%A9fir_de_laits_v%C3%A9g%C3%A9taux_et_fromages_vegan Aliments fermentés - kéfir de laits végétaux et fromages vegan]
+
*[https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_k%C3%A9fir_de_laits_v%C3%A9g%C3%A9taux_et_fromages_vegan Fermented foods - vegetable milk kefir and vegan cheeses]
*[https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_levains_et_pains Aliments fermentés - levains et pains]
+
*[https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_levains_et_pains Fermented foods - sourdoughs and breads]
*[https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_fermentations_asiatiques_de_c%C3%A9r%C3%A9ales,_l%C3%A9gumineuses_et_variations Aliments fermentés - fermentations asiatiques de céréales, légumineuses et variations]
+
*[https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_fermentations_asiatiques_de_c%C3%A9r%C3%A9ales,_l%C3%A9gumineuses_et_variations Fermented foods - Asian fermentations of cereals, pulses and variations]
*[https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_festival_de_sauces Aliments fermentés - festival de sauces]
+
*[https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_festival_de_sauces Fermented foods - festival of sauces]
*[https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_alternatives_aux_prot%C3%A9ines_animales Aliments fermentés - alternatives aux protéines animales]
+
*[https://wiki.lowtechlab.org/wiki/Aliments_ferment%C3%A9s_-_alternatives_aux_prot%C3%A9ines_animales Fermented foods - alternatives to animal proteins]
 
}}
 
}}
 
{{PageLang
 
{{PageLang

Version actuelle datée du 23 juillet 2024 à 12:43

Tutorial de avatarAlice (Lilou) M-D | Catégories : Alimentation, Santé

Introduction

Fermented foods are foods that have been transformed by micro-organisms: bacteria, yeasts, mushrooms. This process often takes place without oxygen, in an anaerobic environment. Microbes normally multiply in the presence of oxygen. But when they are deprived of it, they fight back by producing molecules to gain an advantage over competing microbes: alcohol, lactic acid, acetic acid. This gives rise to various types of fermentation: lactic, alcoholic, acetic, etc. Although we sometimes tend to forget it, many everyday foods are in fact fermented: bread, cheese, yoghurt, sauerkraut, sausage, wine, beer... The list goes on. That's a good thing because their effects are beneficial to health !' They aid digestion, help the intestines to function properly, are sources of vitamins and minerals, and boost the immune system...

As Virginie Geres reminds us with her website HappyBiote, without micro-organisms we'd be dead! Quite simply! We couldn't function without the billions of bacteria, yeasts and other (non-pathogenic) microbes that line our bodies. They carry out important tasks such as protecting us from aggression from other (pathogenic) microbes, allowing us to eat, to have a distinct smell from other people (and therefore making it easier to fall in love when we're not too dirty), they participate in our immune system... And in each of our cells is a microorganism that we have incorporated over the millennia: the mitochondrion, which enables cellular respiration! Watch this super video to find out more.

So, not only are microorganisms necessary for our survival, but by providing a wide diversity of them through a healthy and varied diet (in particular with foods rich in fibre -prebiotics- and microorganisms -probiotics-) we improve our immune and mental health. This is the very opposite of modern occidental standards, which make people literally ill, among other things because of a weak microbiota. For more information I recommend this report from Arte, or this one a little older on the same theme.


All good reasons to eat them regularly (but be careful not to eat just that!).

Here are several recipes for no-waste fermented drinks, made from natural micro-organisms. Try out the making of these homemade sodas !

To find out more about fermentations, I invite you to look at, download and distribute the collection from the 2020 French summit on fermentations, which includes contributions from scientists, chefs and various recipes. You'll find it just below in the "Files" section of the tutorial.


The recipes proposed here are vegan (i.e. without animal proteins), but anyone can use them in their cooking to diversify their diet and seek out new culinary discoveries! The recipes chosen here aim to give you a visual and taste experience similar to that of dishes containing animal proteins. It's a choice that may make life easier for those around you (if they're non-vegan), but it also raises moral questions (why try to reproduce meat or cheese when it's not?) and often requires more effort than very good plant-based recipes (because the search for similarity is difficult to achieve depending on the raw materials used).

Thus, use this tutorial as a toolbox to reproduce vegan foods that imitate meat-based foods, but don't hesitate to quit the pattern of of reproducing "fake" animal proteins.

Video d'introduction

Étape 1 - Hygiene rules

You don't have to work in a sterile field when it comes to fermentation, but it is crucial to be as clean as possible.

Work on a clean work surface (if necessary/possible sanitised with white vinegar or alcohol). Use clean utensils and containers, washed in hot water (or put in the dishwasher), handle with clean hands and wipe with a CLEAN tea towel... of course.

Étape 2 - Plant-based dairy products

For the section on vegetable cheeses, another very complete tutorial is available on the wiki. Feel free to read it and try out the recipes.

Fermented foods - vegetable milk kefir and vegan cheeses


If you prefer to buy plant-based cheese, I'd recommend the brand Jay & Joy, an artisanal, organic, French, soy-free plant-based dairy. Their products can be found in Biocoop shops. They have mature cheeses such as Camembert, Bleu, buche de chèvre... that are really impressive!




Étape 3 - Replace the egg white with aquafaba (legumes)

It's very common to find aquafaba in vegetarian and vegan recipes as a replacement for egg white. This is because the cooking water from certain legumes (chickpeas, kidney beans) has the same viscosity and can be whisked like conventional egg whites. This cooking water is made up of around 90% water and 10% protein and fibre. It's virtually the same composition as egg white, which explains why when you mix the chickpea cooking juices briskly with an electric mixer, you get a froth that's virtually identical to that of stiffly beaten egg whites.

Be careful not to use the first soaking water as it contains enzyme inhibitors (sometimes called anti-nutrients) which block the absorption of certain nutrients
.


Recipe:

  1. Soak the dried chickpeas or kidney beans in water for at least 12 hours.
  2. Discard the soaking water
  3. Put the seeds in a saucepan and cover with water. Do not add salt. Cook at a gentle simmer for 1 hour, stirring occasionally.
  4. Drain the pulses and keep the cooking water. Once cooled, the liquid will become slightly cloudy and viscous - your aquafaba is ready!
  5. Storage: keep in an airtight bottle or jar in the fridge for between 2 and 8 days. As soon as the smell becomes strong (slightly fishy), throw it out. Aquafaba also freezes well. Ideal in an ice-cube tray for use in small quantities.
  6. Uses: 3 tablespoons of aquafaba replaces one egg white.


Example of use

  • chocolate mousse: simply aquafaba beaten until sniff incorporated into melted chocolate with a little oil (or vegetable cream).
  • Floating islands: sweetened aquafaba whipped up and then steamed.
  • meringue: same as above but baked in the oven
  • as ice cream and sorbet to replace the creaminess given by the addition of egg white (frozen fruit, same weight in sugar, 1 egg white/3 tablespoons of aquafaba). For ice cream you can use vegetable milk + aquafaba or for desserts that tend to freeze (chocolate), mix a little courgette with it to keep the creaminess.
  • Marshmallows from Seitan is my Motor.
  • in mayonaise with or without tofu

Étape 4 - Vegetable steaks

Ah veggie steaks... It's a whole story, and there are lots of possible recipes to avoid the ultra-processed meat-based versions found in supermarkets!


Depending on your tastes and your desire to have a dish that resembles an animal steak, you have several possibilities. Here are several examples that can be mixed together to give the texture, taste and visual appearance you prefer.


Tofu steaks (soy or hemp)

If you like soy (or hemp tofu) you can make your own at home in a low-tech way thanks to this tutorial.

You can grill a slab of tofu, bread it and/or fry it, or chop it into small pieces to give the impression that it's a piece of chicken, or mince it finely to give the impression of minced meat. The full range of lacto-fermented vegetables and other ferments can be used in addition to spices/aromats to adjust colour and flavour. Tofu is an easy replacement for commercially available textured soya protein (TSP), which is often used to mimic meat in vegan/vegetarian ready meals.


Seitan steaks (wheat or gluten-free)

Seitan is a Japanese speciality that has been eaten for centuries as a substitute for meat (in particular as a substitute for pork or chicken for Buddhist monks). It is nicknamed ‘wheat meat’ because it is so rich in protein. All you need is wheat flour, water, stock (traditionally kombu seaweed) and soy sauce to make it yourself in a low-tech way. You can find the recipe on this tutorial. What gives seitan its elastic/spongy texture comes mainly from the wheat gluten, but it is possible to use other flours to avoid gluten.

Like tofu, seitan can be cut and seasoned however you like to make it a meat substitute. You can grill a piece of seitan, bread it and/or fry it or cut it into small pieces to give the impression that they are pieces of chicken or chop it finely to give the impression of minced meat.

Vegetable steak with tempeh

Tempeh is traditionally made from yellow soya beans, but it is possible to use other beans (lupins, almonds, kidney beans, maize, chickpeas, etc.). For example, it can be made from okara (filtered pulp not used in vegetable milks).

Tempeh has a flavour reminiscent of mushrooms, nuts and yeast. You can grill a piece of tempeh, bread it and/or fry it, or chop it into small pieces to give the impression that it's a piece of chicken, or mince it finely to give the impression of minced meat.

It is rich in vegetable protein but its visual appearance and strong flavour can make it difficult to use on its own as a meat substitute. So don't hesitate to mix it with other recipes and flavour it.

Click here to see the tutorial on different tempeh recipes.


Vegetable steak from fermented polentas

It is perfectly possible to ferment polenta. Traditionally, polenta is made from corn, but it can also be made from seeds that have not been finely chopped, such as chickpeas, wheat (finer than bulgur), millet, etc. To ferment them, simply soak them in water or a brine (lacto-fermentation, for example) for 48 hours, which develops a tangy flavour and a magnificent crust when pan-fried. The advantage of polentas is that as they cook, the texture can become very thick and you can give them any shape you like. It can be flavoured with whatever you like to give it the right taste, and to give it a meat-like colour you can add a little beetroot juice (why not in the fermentation water).

Rosties-type vegetable steak

Rosties are traditionally raw potatoes, grated and mixed with cheese. To adapt it to your own tastes, you can use vegetable cheeses (see the other tutorial to make them yourself), lacto-ferment the potatoes before grating them (in a 3% salt brine for 48 hours) and add onions, garlic, vegetables such as courgette (for extra softness)... Lacto-fermented vegetables to spice up the flavour and spices/aromats. You'll often find the combination of brewer's yeast, miso and tamari in recipes.

Vegetarian steak with legumes

The combination of red beans and egg whites (which can be replaced by aquafaba) is often used to imitate meat steaks. The disadvantage of this recipe is that the result is often a dry steak with little flavour. To avoid this problem, I recommend (obviously) fermenting your pulses, adding a little dosas or sourdough (to give a binding agent) and adding vegetables (lacto-fermented? e.g. beetroot/carrot). Adding beetroot or red cabbage will give an even darker colour if you like the trompe-l'oeil effect.

Once the vegetables have fermented, you can steam or boil them and then mash them lightly to make a lumpy purée, to which you add the other ingredients before forming cobblestones and cooking them in a pan.

Vegetarian steak tartare

If you would like to recreate a vegetarian version of steak tartare, you can take inspiration from the recipes above by adding a little vegetable (beetroot, for example) (part of which is lacto-fermented to give it acidity, and by flavouring the lacto-fermentation the explosion of flavours in the mouth is incredible! Adding vegetables to the legumes (such as kidney beans, for example) gives the steak tartare its softness and moisture. Then you're free to flavour it as you would an animal tartare: add shallots, gherkins, capers (you can make capers from any edible flower bud!). To give your tartare a nice shape, don't hesitate to use a cutter or a bowl and if necessary add a little sauce (e.g. homemade fermented ketchup or mayonnaise, vinaigrette...).

Étape 5 - Vegetable stuffing, meatballs and sausages

There are lots of ways to replace meat stuffing, depending on how much you want it to look like the classic dish. It's very easy to replace meat with cereals, oilseeds or cooked (or even fermented beforehand) pulses with a more or less fine texture to form the stuffing.


You can use the same recipes to make veggie steaks and shape them into meatballs.

For the sausages, depending on the result you want (fine or grainy texture) you can use one of the previous recipes on the steaks and shape them into sausages. Tofu or seitan will give a fine texture, the others will depend on how finely you blend them. For a chorizo-style flavour, don't hesitate to add chilli and red pepper/paprika to your preparations.


The fermented falafel recipe in this tutorial works very well: Fermented foods - dosas, vegan crêpes

You can also simply mix bulgur, lentils and other ‘seeds’ with spices, mushrooms and other vegetables. With or without a fermented sauce (which tastes more like meat or fish), the result is very healthy and delicious!

Another tip: for an incredible smoky flavour, grilled aubergines (or better still, NiCruNiCuit's lacto-fermented aubergine caviar) are just perfect!

Étape 6 - Cod brandade-style white bean gratin and fishless acras

Here's a recipe that's a cousin of Ferment'Nation's, made with red beans. It's Brazilian and often replaces cod acras: https://www.instagram.com/p/CFZ6q1cIcru/

For the cod brandade gratin, you can use the same recipe as for the dumplings, but with a few changes. You can ferment white beans (to keep a creamy white colour, use lacto-fermented vegetables to enhance the flavour. To give the cod a fibrous appearance, some people use palm heart, which could be replaced by bamboo shoots or any other lightly fibrous vegetable produced locally (e.g. asparagus, more fragrant fennel).




Étape 7 - Imitation breaded fish or breaded escalopes

To imitate breaded meat or fish, you can use a steak recipe and roll it in vegetable milk or aquafaba, then wrap it in breadcrumbs and cook it. Adding beer yeast flakes to the breadcrumbs enhances the taste.


For the fish in particular, if you want a taste of iodine, you can marinate the ‘steak’ a little in a preparation of lemon juice and seaweed. Mimagusta's recipe presents a video using breaded celeri rabe resctangles.

Étape 8 - Pâtés, rillettes and cakes in vegetable recipes (including imitation fish)

Lacto-fermented autumn pâté by Ferment'Nation with sunflower seeds, peppers, sun-dried tomatoes, tamari and lacto-fermented courgettes. (Photo)


Lacto-fermented pâté with courgette, apples, walnuts and sunflower seeds by Ferment'Nation.


Lentil pie with tofu and mushrooms by La Fée Stéphanie

For a pâté spread with similar ingredients you can blend the first recipe more finely or read the adaptation of this one, again by La Fée Stéphanie.


Imitation seafood terrine (with seaweed) By Delphine from Geek&Balsamique. If you don't want to use soya, you can farbic hemp tofu or replace the tofu with puréed pulses (e.g. chickpeas, white or kidney beans) and use vegetable yoghurt as a binder or the recipe for homemade vegan mayonaise described in this tutorial.


Vegan imitation tarama spread with tofu and plant-based yoghurt by Delphine from Geek&Balsamique.


To serve as a main course, simply increase the quantities and perhaps add some agar-agar to stiffen the cake. For imitation fish or seafood cake/terrines, you can use coral lentils and tomato paste until you achieve the desired colour and texture. Use miso, smoked tofu, smoked paprika or lacto-fermented aubergines to enhance the smoky flavour.

If you're lucky enough to have the oyster-flavoured plant (Mertensia marine) to hand, don't hesitate to use it to replace the seaweed or add it for an even closer flavour.


If you thin out your pâtés a little, you'll make excellent soups, especially fish soups. Since the preparation is diluted, don't hesitate to add more spices and seaweed.




Étape 9 - Imitation foie-gras spread and medallion

Here's a fermented recipe from a friend of mine Pauline Cueto

  • 150g button mushrooms
  • 200g silken tofu
  • 200g smoked tofu (which gives the flavour)
  • 100g cashew nuts (or other nuts, but cashew is very creamy)
  • 100ml water
  • 150 ml dry white wine
  • 1 clove garlic
  • 2 tablespoons olive oil (or coconut oil for the medallion effect)
  • 3 teaspoons blond miso
  • 1 teaspoon mustard
  • 1 teaspoon soy sauce
  • 1 teaspoon cider vinegar
  • 2 pinches of 4 spices
  • 3 sprigs thyme
  • 1 teaspoon agar-agar

Soak the cashew nuts in the water and wine for a few hours. Drain. Blend the nuts with all the other ingredients. Dilute the agar-agar in the wine and heat until the liquid is smooth. Add to the rest of the mixture and blend again.

Pour into verrines and chill in a cool place.


Tips and tricks :

  • To imitate the layer of fat on the surface of the foie gras, you can melt a little coconut oil with a touch of turmeric for colour and solidify it in the fridge.
  • To obtain sliced medallions you can unmould the verrine (the size of a jam jar) and slice it. If the texture is too soft to remain compact, you can replace the olive oil in the recipe with coconut oil or slightly increase the amount of agar-agar.

(c) Photos of Consommons Sainement showing its production of the La Petite Okara recipe


Here's another recipe by La Fée Stéphanie which adapts the recipe by Sébastien Kardinal (video), using truffle-flavoured olive oil in particular.




Étape 10 - Fermented carrots imitating smoked salmon

ShiraBio recipe in 10 minutes (then 48 hours). Here's the video of the full Christmas recipe.




Étape 11 - Sushi, maki and spring rolls without fish

Like fermented carrots, fish can be replaced by a variety of vegetables and cheeses/vegetable proteins. For spring rolls, you can use these substitutes to replace prawns or fish.


You can try the combinations below to get you started and then imagine your own ‘plant sushi’.

  • Carrots with seaweed, smoked paprika, tamari and umeboshi to imitate salmon
  • Tomatoes, beetroot or red peppers with the same preparation to imitate bluefin tuna (or with a little miso)
  • Use tofu, leeks or turnips to imitate whiter fish.
  • Use vegetable pâté to imitate cooked tuna maki (e.g. see imitation tarama spreads above).
  • Aquafaba to imitate omelette sushi

If you don't have time to ferment them, you can use commercial Asian sauces and marinate them 24-48 hours in advance.


Of course, there's also a wide variety of vegetable sushi and maki. For example, the classics with cucumber and avocado, but also have fun varying the colours, textures and tastes by using carrots, red cabbage... lacto-fermented? Delicious!

And for French makis containing cheese? Use vegan cheese recipes, the tutorial is here.

Notes et références

For more recipe inspiration and fermentation courses, follow ShiraBio, Ferment'Nation and explore the incredible website (and books) of Marie-Claire Frédéric, anthropologist and chef fascinated by fermentations from around the world: Ni cru ni cuit.

There are several facebook groups for fermentation enthusiasts, and I recommend these

If you're looking for reference books to learn the art of fermentation, Sébastien aka Ferment'Nation offers in this post from the Home Fermentation group an explained compilation of the best books he's tested. There are specific ones (on lacto-fermentation, cheeses) and general ones. Something to inspire you!

To find many recipes, ferments and tools for fermenting at home here is the site of the company Fairment, organizer of the Summit on fermentations: https://fairment.com and that rather on the American continent, Fermentation Revolution: https://shop.revolutionfermentation.ca/

Other essential references can be found in the first few pages of the file attached to this tutorial.


If you would like to see more tutorials on fermentations, please take a look at:

Commentaires

Published