Difference between revisions of "Conserves lactofermentées/en"

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{{ {{tntn|Tuto Details}}
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{{Tuto Details
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|Main_Picture=Conserves_lactofermentées_6.jpg
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|Licences=Attribution (CC BY)
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|Description=Preserve your raw vegetables for months with this lacto-fermentation technique.
 +
|Area=Food, Health
 
|Type=Tutorial
 
|Type=Tutorial
|Area=Food, Health
 
|Tags=lactique, fermenté, conserve, lactofermentation, conservation, fruit, légume, acide, bocaux, bocal
 
|Description=Preserve your raw vegetables for months with this lacto-fermentation technique.
 
 
|Difficulty=Easy
 
|Difficulty=Easy
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|Duration=30
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|Duration-type=minute(s)
 
|Cost=0
 
|Cost=0
 
|Currency=EUR (€)
 
|Currency=EUR (€)
|Duration=30
+
|Tags=lactique, fermenté, conserve, lactofermentation, conservation, fruit, légume, acide, bocaux, bocal, Low-tech Tour France, NomadeDesMers
|Duration-type=minute(s)
 
|Licences=Attribution (CC BY)
 
|Main_Picture=Conserves_lactofermentées_6.jpg
 
 
|SourceLanguage=fr
 
|SourceLanguage=fr
 
|Language=en
 
|Language=en
 
|IsTranslation=1
 
|IsTranslation=1
 
}}
 
}}
{{ {{tntn|Introduction}}
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{{Introduction
|Introduction=This tutorial has been created in collaboration with Claire Yobé, a lacto-fermentation instructor with over thirty years of experience in this field.
+
|Introduction=This tutorial has been created in collaboration with Claire Yobé, a lacto-fermentation instructor with over thirty years of experience in the field.
  
 
The aim is to easily preserve surplus vegetables for long-term storage, whether from your vegetable patch (in Summer for example), or because you have bought more vegetables than you needed.
 
The aim is to easily preserve surplus vegetables for long-term storage, whether from your vegetable patch (in Summer for example), or because you have bought more vegetables than you needed.
Line 22: Line 22:
 
Key facts on food wastage:
 
Key facts on food wastage:
  
* 1/3 of food produced around the world goes off or is wasted.
+
* 1/3 of food produced around the world goes off or is wasted
* In France, 50% of waste happens at home.
+
* In France, 50% of waste happens at home
* A person in France wastes 20kg of food per year.
+
* A person in France wastes 20kg of food per year
* 19 % of fruit and 31% of vegetables are wasted, making these the most wasted produce.
+
* 19 % of fruit and 31% of vegetables are wasted, making these the produce we waste the most
  
 
What is lacto-fermentation, or lactic acid fermentation?
 
What is lacto-fermentation, or lactic acid fermentation?
Line 31: Line 31:
 
Lacto-fermentation is the conversion of sugars into lactic acid by lactic acid bacteria (naturally present specific microorganisms).
 
Lacto-fermentation is the conversion of sugars into lactic acid by lactic acid bacteria (naturally present specific microorganisms).
  
This method of fermentation has been used  for centuries to preserve milk (e.g yoghurt), vegetables (e.g saurkraut), meat (e.g. cured sausage) and even fish (e.g fish sauce).
+
This method of fermentation has been used  for centuries to preserve milk (e.g yoghurt), vegetables (e.g sauerkraut), meat (e.g. cured sausage) and even fish (e.g fish sauce).
  
 
How is it possible to preserve vegetables by means of lactic acid fermentation?
 
How is it possible to preserve vegetables by means of lactic acid fermentation?
Line 37: Line 37:
 
Vegetables carry microorganisms on their surfaces (microscopic fungi, bacteria) which, when left in the open air, cause them to rot. The absence of air (anaerobic conditions) and a small quantity of salt to inhibit other bacteria, encourages the lactic acid bacteria to grow: this is the start of the lacto-fermentation process.  
 
Vegetables carry microorganisms on their surfaces (microscopic fungi, bacteria) which, when left in the open air, cause them to rot. The absence of air (anaerobic conditions) and a small quantity of salt to inhibit other bacteria, encourages the lactic acid bacteria to grow: this is the start of the lacto-fermentation process.  
  
These bacteria grow by feeding off the sugars present in the food, and converting them into lactic acid. The amount of lactic acid gradually increases and the brine becomes more and more acidic.  
+
These bacteria grow by feeding off the sugars present in the food, and converting them into lactic acid. The amount of lactic acid gradually increases, and the vegetable juice becomes increasingly acidic.  
  
This acidity neutralises the rotting process. When the environment is acidic enough (approx. pH 4), the lactic acid bacteria are also inhibited. The product becomes stable, which allows for long term storage of up to several months and sometimes even years.
+
This acidity neutralises the rotting process. When the medium is acidic enough (approx. pH 4), the lactic acid bacteria are also inhibited. The product becomes stable, which allows for long term storage of up to several months and sometimes even years.
  
What kind of vegetables can be preserved with lacto-fermentation?
+
What kind of vegetables can be preserved by lacto-fermentation?
  
 
Nearly all vegetables which are eaten raw can be preserved this way. (E.g cabbage, cucumber, carrots, beetroot, etc...)
 
Nearly all vegetables which are eaten raw can be preserved this way. (E.g cabbage, cucumber, carrots, beetroot, etc...)
Line 49: Line 49:
 
1) They aid digestion and nutrient absorption.
 
1) They aid digestion and nutrient absorption.
  
Les ferments lactiques permettent de "pré-digérer" les légumes grâce à des enzymes, ce qui facilite la digestion ainsi que l'assimilation des nutriments et minéraux par le corps.
+
Enzymes in lactic acid bacteria "pre-digest" vegtables, which helps the digestion process as well as the absorption of nutrients and minerals by the body.
  
2) Ils sont sources de vitamines.
+
2) They are a source of vitamins.
  
Les légumes lactofermentés contiennent autant voir plus de vitamines que les légumes crus, notamment les vitamines C, B, K, PP. C'est pourquoi traditionnellement, les navires embarquaient des quantités de choucroute, riche en vitamine C, qui évitaient le scorbut à l'équipage.
+
Lacto-fermented vegetables have the same amount of vitamins, and sometimes more, as raw vegetables.
  
3) Ils participent au bon fonctionnement de l'intestin et du système immunitaire.
+
3) They help the intestines and immune system function properly.
  
Les ferments lactiques sont des "pro-biotiques" pour la flore intestinale qui joue notamment un rôle important de barrière immunitaire.
+
Lactic acid bacteria are "pro-biotics" for the gut flora which play an important role as barriers for the immune system.
  
'''Comment consommer les légumes lactofermentés?'''
+
How can we consume lacto-fermented vegetables?
  
Les légumes lactofermentés peuvent se consommer très régulièrement, tous les jours, en accompagnement par exemple.
+
Lacto-fermented vegetables can be consumed frequently, on a daily basis even, for example as a side dish.
  
Une trop forte consommation d'un coup peut provoquer des douleurs d'estomac dues à une acidité importante.
+
Eating a lot in one go can cause stomach pains due to its elevated acidity levels.
  
Ils doivent faire partie d'une alimentation variée et équilibrée.
+
They should be part of a varied and balanced diet.
  
'''Y a t-il des risques avec la lactofermentation?'''
+
Are there any risks involved with lacto-fermentation?
  
Contrairement à la conservation par traitement à la chaleur (ex: stérilisation) ou à la congélation, qui peuvent présenter de grands risques en cas de problèmes (mauvaises fermetures, décongélation involontaire) et provoquer par exemple le développement de la toxine botulique, la lactofermentation est un procédé très sûr.
+
Contrary to preservation by means of heat (e.g sterilisation) or freezing, which can in turn cause the growth of, for example, the toxin botulinum, lacto-fermentation is a very safe method.
  
Le milieu acide permet notamment d'éviter le développement de pathogène.
+
The acidity of the medium prevents the growth of pathogens.
  
Cependant, en cas de doutes, de mauvaises odeurs ou de couleurs inappropriées, ne pas hésiter à jeter la conserve.
+
Nevertheless, if in doubt and bad odours or peculiar colours appear, throw the preserve away.
 +
}}
 +
{{TutoVideo
 +
|VideoType=Youtube
 +
|VideoURLYoutube=https://www.youtube.com/watch?v=SKLeqX0O0NA
 
}}
 
}}
{{ {{tntn|Materials}}
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{{Materials
|Material=* Légumes qui se mangent habituellement crus.
+
|Material=* Vegetables which are usually eaten raw
* Sel fin
+
* Table salt
* Eau
+
* Water
|Tools=* Bocaux et couvercles associés, (si possible couvercle verre avec joint)
+
|Tools=* Jar with its respective lid, (if possible a glass lid with  seal)
 
}}
 
}}
{{ {{tntn|Separator}}}}
+
{{Tuto Step
{{ {{tntn|Tuto Step}}
+
|Step_Title=Preparing the vegetables:
 +
|Step_Content=* Peel and wash the vegetables carefully
 +
* Depending on preference, grate or cut them into dice or strips.
 +
* Leave those vegetables which are usually left whole as they are, following washing (e.g green beans).
 
|Step_Picture_00=Conserves_lactofermentées_1.JPG
 
|Step_Picture_00=Conserves_lactofermentées_1.JPG
 
|Step_Picture_01=Conserves_lactofermentées_2.JPG
 
|Step_Picture_01=Conserves_lactofermentées_2.JPG
 
|Step_Picture_02=Conserves_lactofermentées_3.JPG
 
|Step_Picture_02=Conserves_lactofermentées_3.JPG
|Step_Title=Préparation des légumes
 
|Step_Content=* Eplucher et laver soigneusement les légumes
 
* Selon la convenance, les rapper ou les couper en petits dés / fines lamelles
 
* Dans le cas de légumes qui n'ont pas vocation à être coupés, les laisser tel quel après lavage (ex: haricot vert)
 
 
}}
 
}}
{{ {{tntn|Tuto Step}}
+
{{Tuto Step
 +
|Step_Title=Preparing the jars:
 +
|Step_Content=* Clean the jars carefully
 
|Step_Picture_00=Conserves_lactofermentées_bocaux.jpg
 
|Step_Picture_00=Conserves_lactofermentées_bocaux.jpg
|Step_Title=Préparation des bocaux
 
|Step_Content=* Laver soigneusement les bocaux
 
 
}}
 
}}
{{ {{tntn|Tuto Step}}
+
{{Tuto Step
 +
|Step_Title=Preserving grated or cut up vegetables:
 +
|Step_Content=* Ensure your hands are clean
 +
* Place a first layer of vegetables at the bottom of the jar (2cm)
 +
* Sprinkle with a pinch of salt
 +
* Press the layer of vegetables down with your hands
 +
Note: Pressing down allows for the salt to penetrate the vegetables so as to encourage the extraction of juices and get rid of air
 +
* Repeat the procedure until the jar is full
 +
* Leave a gap of 1 to 2 cm between the last layer of vegetables and the lid, as fermentation produces gas and the juices may overflow if the jar is too full
 +
* Close the jar
 +
* Leave to rest for 3 days to start the fermentation process of the naturally present lactic acid bacteria
 +
* If the level of vegetables has reduced due to the juice extraction from the salt, add more layers
 +
* Check all of the vegetables are covered by their own juices to the top of the jar: these juices ensure anaerobic conditions, namely the absence of oxygen
 
|Step_Picture_00=Conserves_lactofermentées_4.JPG
 
|Step_Picture_00=Conserves_lactofermentées_4.JPG
 
|Step_Picture_01=Conserves_lactofermentées_5.JPG
 
|Step_Picture_01=Conserves_lactofermentées_5.JPG
|Step_Title=Réalisation de la conserve dans le cas de légumes rappés ou découpés
 
|Step_Content=* S'assurer d'avoir les mains bien propres
 
* Disposer une première couche de légumes au fond du bocal (2cm)
 
* saupoudrer une pincer de sel
 
* Tasser la couche de légumes, par exemple à la main
 
Remarque: Tasser permet de faire pénétrer le sel dans le légume afin de favoriser l'extraction de jus et de chasser le maximum d'air
 
* Recommencer l'opération jusqu'à remplir le bocal
 
* Laisser 1 à 2 cm de vide entre le couvercle et la dernière couche de légumes: la fermentation dégageant du gaz, du jus peut déborder en cas de remplissage trop important
 
* Fermer le bocal
 
* Laisser 3 jours à vue dans la maison pour déclencher la fermentation des ferments lactiques naturellement présents
 
* Si le niveau de légumes a diminué du fait de l'extraction du jus par le sel, il est possible de compléter
 
* Bien vérifier que tous les légumes soient recouverts de leur jus jusqu'en haut du bocal: c'est ce jus qui garantie l'anaérobiose, l'absence d'oxygène
 
 
}}
 
}}
{{ {{tntn|Tuto Step}}
+
{{Tuto Step
|Step_Title=Réalisation de la conserve dans le cas de légumes entiers
+
|Step_Title=Preserving whole vegetables:
|Step_Content=* Remplir le bocal du maximum de légumes possible
+
|Step_Content=* Fill the jar with as many vegetables as possible
* Ajouter de l'eau salée (10g de sel pour 1 kg de légume)
+
* Add salty water (10g of salt for 1 kg of vegetables)
* Bien vérifier que tous les légumes soient recouverts d'eau jusqu'en haut du bocal, c'est l'eau qui garantie l'anaérobiose, l'absence d'oxygène
+
* Check all of the vegetables are fully submerged in the water, the water ensures the anaerobic conditions, namely the absence of oxygen
* Fermer
+
* Close the jar
* Laisser 3 jours  à vue dans la maison afin de lancer la fermentation des ferments lactiques naturellement présents
+
* Leave to rest for 3 days to start the fermentation process of the naturally present lactic acid bacteria
 +
}}
 +
{{Tuto Step
 +
|Step_Title=Storage:
 +
|Step_Content=* Following the process, store the preserve in a dry place, out of sunlight and if possible, in the coolest part of the house/flat (e.g cellar, pantry or basement)
 +
* Wait 6 weeks for the fermentation process to have completed and for the product to stabilise. Then, the jar can be stored for several months / years.
 
}}
 
}}
{{ {{tntn|Tuto Step}}
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{{Tuto Step
|Step_Title=Stockage
+
|Step_Title=Consumption:
|Step_Content=* Par la suite, stocker la conserve dans un endroit sec, à l'ombre et si possible le plus frais de la maison/appartement (type cellier, arrière-cuisine ou cave)
+
|Step_Content=* A jar may be consumed over several days once opened, though it is still a good idea to choose the size of the jar depending on the number of people living in the household
* Attendre 6 semaines pour que le processus de fermentation ait bien eu lieu et que le produit se stabilise. Par la suite, le bocal peut-être conservé plusieurs mois / années.
+
* Consume a small amount of lacto-fermented vegetables every day so as to make the most of its nutritional value.
 +
(back to introduction)
 
}}
 
}}
{{ {{tntn|Tuto Step}}
+
{{Tuto Step
|Step_Title=Consommation
+
|Step_Title=Kimchi recipe
|Step_Content=* Un bocal peut être ouvert et consommé sur plusieurs jours sans problème, ça n'exclue pas de dimensionner les bocaux au nombre de personnes de la maisonnée
+
|Step_Content=Le Kimchi est une recette coréenne traditionnelle. Elle est basée sur la lactofermentation du choux et d'épices.
* Consommer les légumes lactofermentés un petit peu tous les jours pour en tirer le meilleur profit (cf intro)
+
 
 +
* 2 kg de chou chinois
 +
* 2 poireaux
 +
* 1/2 navet long
 +
* 3 gousses d’ail hachées
 +
* 2 cuillerées à café de gingembre frais râpé fin
 +
* 1 ou 2 cuillerée à café de sauce de poisson (optionnel)
 +
* 1 cuillerée à soupe de piment rouge haché
 +
* 1 cuillerée à soupe de sésame  grillé
 +
* 1 cuillère à soupe de sucre
 +
* 100 à 160g de gros sel
 +
 
 +
# Coupez le chou en lamelles dans le sens de la longueur et mettez-le dans un saladier rempli d’eau tiède salée. Saupoudrez le chou de gros sel (à mettre entre chaque feuille). Laissez reposer et dégorger pendant une nuit.
 +
# Le lendemain, rincez les lamelles de chou à l’eau et égouttez-les. Dans un autre saladier: Coupez le navet et les poireaux en fines lamelles d’environ 5 cm
 +
# Mélangez les ingrédients pour faire la pâte d’épices : gingembre,piment rouge, ail,sucre et sauce de poisson. Il faut tout éplucher ou râper afin de faire la pâte. Étalez cette pâte entre les feuilles de chou.  Déposez les morceaux de chou dans un grand récipient. Saupoudrez avec un peu de sésame grillé.
 +
# Placez un couvercle ou une assiette sur le récipient, ou fermez-le hermétiquement. Il faut maintenant attendre 4 à 5 jours pour que le kimchi fermente.  Il est à consommer dans les jours suivants l'ouverture du pot et peut se conserver environ trois semaines au frigo.
 +
|Step_Picture_00=Conserves_lactofermentées_kimchi_4.jpg
 +
|Step_Picture_01=Conserves_lactofermentées_Kimchi1.jpg
 
}}
 
}}
{{ {{tntn|Notes}}
+
{{Notes
|Notes=* Vidéo tuto réalisée par Camille Duband et notice écrite réalisée par Pierre-Alain Lévêque pour le Low-tech Tour, Avril 2018
+
|Notes=<div class="mw-translate-fuzzy">
* Connaissances et savoir-faire transmis par Claire yobé, ferme de keroueze
+
* Video tutorial created by Camille Duband and instructions written by Pierre-Alain Lévêque for the Low-Tech Tour, April 2018.
 +
* Know-how delivered by Claire Yobé, Keroueze Farm
 
* ARTE, [https://www.arte.tv/player/v3/index.php?json_url=https%3A%2F%2Fapi.arte.tv%2Fapi%2Fplayer%2Fv1%2Fconfig%2Ffr%2F074787-105-A%3Fautostart%3D1%26lifeCycle%3D1&config=arte_nude&lang=fr_FR Le gaspillage alimentaire en 7 chiffres clés]
 
* ARTE, [https://www.arte.tv/player/v3/index.php?json_url=https%3A%2F%2Fapi.arte.tv%2Fapi%2Fplayer%2Fv1%2Fconfig%2Ffr%2F074787-105-A%3Fautostart%3D1%26lifeCycle%3D1&config=arte_nude&lang=fr_FR Le gaspillage alimentaire en 7 chiffres clés]
 
* National Geographic, [https://www.nationalgeographic.fr/environnement/un-tiers-des-aliments-produits-est-perdu-ou-gaspille Un tiers des aliments produits est perdu ou gaspillé]
 
* National Geographic, [https://www.nationalgeographic.fr/environnement/un-tiers-des-aliments-produits-est-perdu-ou-gaspille Un tiers des aliments produits est perdu ou gaspillé]
 
* Wikipedia, [https://fr.wikipedia.org/wiki/Fermentation_lactique lactofermentation]
 
* Wikipedia, [https://fr.wikipedia.org/wiki/Fermentation_lactique lactofermentation]
 
* [https://nicrunicuit.com/category/sante/ Blog ni cru ni cuit]
 
* [https://nicrunicuit.com/category/sante/ Blog ni cru ni cuit]
 +
 +
This English translation has been possible thanks to the PerMondo project: Free translation of website and documents for non-profit organisations. A project managed by Mondo Agit.
 +
Translator: Annie Eve
 +
</div>
 
}}
 
}}
{{ {{tntn|Tuto Status}}
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{{Tuto Status
|Complete=Yes
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|Complete=Published
 
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{{Separator}}

Latest revision as of 16:04, 22 October 2019

Tutorial de avatarLow-tech Lab | Categories : Food, Health

Preserve your raw vegetables for months with this lacto-fermentation technique.

License : Attribution (CC BY)

Introduction

This tutorial has been created in collaboration with Claire Yobé, a lacto-fermentation instructor with over thirty years of experience in the field.

The aim is to easily preserve surplus vegetables for long-term storage, whether from your vegetable patch (in Summer for example), or because you have bought more vegetables than you needed.

Key facts on food wastage:

  • 1/3 of food produced around the world goes off or is wasted
  • In France, 50% of waste happens at home
  • A person in France wastes 20kg of food per year
  • 19 % of fruit and 31% of vegetables are wasted, making these the produce we waste the most

What is lacto-fermentation, or lactic acid fermentation?

Lacto-fermentation is the conversion of sugars into lactic acid by lactic acid bacteria (naturally present specific microorganisms).

This method of fermentation has been used for centuries to preserve milk (e.g yoghurt), vegetables (e.g sauerkraut), meat (e.g. cured sausage) and even fish (e.g fish sauce).

How is it possible to preserve vegetables by means of lactic acid fermentation?

Vegetables carry microorganisms on their surfaces (microscopic fungi, bacteria) which, when left in the open air, cause them to rot. The absence of air (anaerobic conditions) and a small quantity of salt to inhibit other bacteria, encourages the lactic acid bacteria to grow: this is the start of the lacto-fermentation process.

These bacteria grow by feeding off the sugars present in the food, and converting them into lactic acid. The amount of lactic acid gradually increases, and the vegetable juice becomes increasingly acidic.

This acidity neutralises the rotting process. When the medium is acidic enough (approx. pH 4), the lactic acid bacteria are also inhibited. The product becomes stable, which allows for long term storage of up to several months and sometimes even years.

What kind of vegetables can be preserved by lacto-fermentation?

Nearly all vegetables which are eaten raw can be preserved this way. (E.g cabbage, cucumber, carrots, beetroot, etc...)

What are the nutritional and health benefits of lacto-fermented vegetables?

1) They aid digestion and nutrient absorption.

Enzymes in lactic acid bacteria "pre-digest" vegtables, which helps the digestion process as well as the absorption of nutrients and minerals by the body.

2) They are a source of vitamins.

Lacto-fermented vegetables have the same amount of vitamins, and sometimes more, as raw vegetables.

3) They help the intestines and immune system function properly.

Lactic acid bacteria are "pro-biotics" for the gut flora which play an important role as barriers for the immune system.

How can we consume lacto-fermented vegetables?

Lacto-fermented vegetables can be consumed frequently, on a daily basis even, for example as a side dish.

Eating a lot in one go can cause stomach pains due to its elevated acidity levels.

They should be part of a varied and balanced diet.

Are there any risks involved with lacto-fermentation?

Contrary to preservation by means of heat (e.g sterilisation) or freezing, which can in turn cause the growth of, for example, the toxin botulinum, lacto-fermentation is a very safe method.

The acidity of the medium prevents the growth of pathogens.

Nevertheless, if in doubt and bad odours or peculiar colours appear, throw the preserve away.

Video overview

Materials

  • Vegetables which are usually eaten raw
  • Table salt
  • Water

Tools

  • Jar with its respective lid, (if possible a glass lid with seal)

Step 1 - Preparing the vegetables:

  • Peel and wash the vegetables carefully
  • Depending on preference, grate or cut them into dice or strips.
  • Leave those vegetables which are usually left whole as they are, following washing (e.g green beans).


Step 2 - Preparing the jars:

  • Clean the jars carefully



Step 3 - Preserving grated or cut up vegetables:

  • Ensure your hands are clean
  • Place a first layer of vegetables at the bottom of the jar (2cm)
  • Sprinkle with a pinch of salt
  • Press the layer of vegetables down with your hands

Note: Pressing down allows for the salt to penetrate the vegetables so as to encourage the extraction of juices and get rid of air

  • Repeat the procedure until the jar is full
  • Leave a gap of 1 to 2 cm between the last layer of vegetables and the lid, as fermentation produces gas and the juices may overflow if the jar is too full
  • Close the jar
  • Leave to rest for 3 days to start the fermentation process of the naturally present lactic acid bacteria
  • If the level of vegetables has reduced due to the juice extraction from the salt, add more layers
  • Check all of the vegetables are covered by their own juices to the top of the jar: these juices ensure anaerobic conditions, namely the absence of oxygen


Step 4 - Preserving whole vegetables:

  • Fill the jar with as many vegetables as possible
  • Add salty water (10g of salt for 1 kg of vegetables)
  • Check all of the vegetables are fully submerged in the water, the water ensures the anaerobic conditions, namely the absence of oxygen
  • Close the jar
  • Leave to rest for 3 days to start the fermentation process of the naturally present lactic acid bacteria

Step 5 - Storage:

  • Following the process, store the preserve in a dry place, out of sunlight and if possible, in the coolest part of the house/flat (e.g cellar, pantry or basement)
  • Wait 6 weeks for the fermentation process to have completed and for the product to stabilise. Then, the jar can be stored for several months / years.

Step 6 - Consumption:

  • A jar may be consumed over several days once opened, though it is still a good idea to choose the size of the jar depending on the number of people living in the household
  • Consume a small amount of lacto-fermented vegetables every day so as to make the most of its nutritional value.

(back to introduction)

Step 7 - Kimchi recipe

Le Kimchi est une recette coréenne traditionnelle. Elle est basée sur la lactofermentation du choux et d'épices.

  • 2 kg de chou chinois
  • 2 poireaux
  • 1/2 navet long
  • 3 gousses d’ail hachées
  • 2 cuillerées à café de gingembre frais râpé fin
  • 1 ou 2 cuillerée à café de sauce de poisson (optionnel)
  • 1 cuillerée à soupe de piment rouge haché
  • 1 cuillerée à soupe de sésame grillé
  • 1 cuillère à soupe de sucre
  • 100 à 160g de gros sel
  1. Coupez le chou en lamelles dans le sens de la longueur et mettez-le dans un saladier rempli d’eau tiède salée. Saupoudrez le chou de gros sel (à mettre entre chaque feuille). Laissez reposer et dégorger pendant une nuit.
  2. Le lendemain, rincez les lamelles de chou à l’eau et égouttez-les. Dans un autre saladier: Coupez le navet et les poireaux en fines lamelles d’environ 5 cm
  3. Mélangez les ingrédients pour faire la pâte d’épices : gingembre,piment rouge, ail,sucre et sauce de poisson. Il faut tout éplucher ou râper afin de faire la pâte. Étalez cette pâte entre les feuilles de chou. Déposez les morceaux de chou dans un grand récipient. Saupoudrez avec un peu de sésame grillé.
  4. Placez un couvercle ou une assiette sur le récipient, ou fermez-le hermétiquement. Il faut maintenant attendre 4 à 5 jours pour que le kimchi fermente. Il est à consommer dans les jours suivants l'ouverture du pot et peut se conserver environ trois semaines au frigo.


Notes and references

This English translation has been possible thanks to the PerMondo project: Free translation of website and documents for non-profit organisations. A project managed by Mondo Agit. Translator: Annie Eve

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