THE KLEAN KITCHEN~PROBIOTIC FOODS
The next Klean Kitchen class is Thursday, March 19th at Fairweather Natural Foods (1270 Ironhorse Dr., Park City, UT 84060). It’s designed to teach students how to make foods that are rich in probiotics, the micro flora or friendly bacteria that play an integral role in optimal health. Intestinal bacteria do so many things to support our health like supporting good digestion and immune function, cooling inflammation, fighting infection, enhancing nutrient absorption, protecting against tooth decay, maintaining bone density, and regulating metabolism among numerous other important roles. I’d like to challenge students who sign up for this class to ‘EAT’ their probiotics instead of taking a probiotic supplement. Learn some great recipes to prepare your probiotics in your own kitchen.
My friend and fellow class mate at The Institute for Integrative Nutrition, Waltraud Hebert, will be our guest instructor for this class. She was born and raised in Germany, where fresh, unprocessed, healthy food has always been a natural and affordable part of life. Waltraud grew up canning and fermenting local produce. She makes yoghurt, cream cheese, and sour cream from scratch at home. We will bring the wisdom of ancient fermenting practices to share with you in this class. Learn to make the following naturally probiotic rich foods;
-Sauerkraut
-Pickles
-Kefir
-Yoghurt
-Cream Cheese
-Sour Cream
Classes are $60/person and include instruction along with recipes to take home. We will have pre-fermented samples of the recipes that students can enjoy after class or take home.
$30 non-refundable deposit required to reserve your spot. Full payment is due 48 hours in advance, also non-refundable. Call or email me 435-640-9657 sofia@sofiamileti.com
Public classes are limited so reserve your spot in The Klean Kitchen soon!
Big thank you to Jenn from Fairweather Natural Foods for letting us use her kitchen!
Hope you can join us!
Lovingly,
Sofia
Dilly Pickles
Cuisine: Probiotic Foods
Prep time: 20 mins
Total time: 20 mins
Serves: Four 8 oz. jars or two 16 oz. jars
Pickling is easy and a great way to extend the nutritional life of food from your garden. Our ancestors fermented vegetables to last through the winter months. A bi-product of this resourceful method was the probiotics, or friendly microbes, that form in the fermentation process. Probiotics play such an integral role in maintaining good health, so eat your pickles!
Ingredients
1 large English Cucumber or 8-10 small Pickling Cucumbers
1 quart filtered or distilled water
2 Tbsp. sea salt
1-2 garlic cloves, chopped
1-2 tsp. dill weed
¼ cup fresh dill or 1 Tbsp. dried dill
2-4 fresh horse radish leaves, grape leaves, or 1 oak leaf
Optional ingredients-
Coriander
Cumin
Red Pepper Flakes
Mustard Seeds
Caraway
Jalapeño
Habanero
Instructions
Soak cucumbers in ice water for about an hour. Place leaves, chopped garlic, and spices in the bottom of jars. Add the cucumbers to the jars and pack tightly. Warm water and dissolve salt in water and pour it over the cucumbers, be sure they are completely submerged, add more brine if necessary. Leave about 1 in. of space between water and lid and cover loosely with a kitchen towel or cheesecloth. Secure with a rubber band. Leave on counter in a cool place for 3-7 days and check them daily. The liquid will start to cloud and bubble a bit. When pickles reach desired taste, cover and refrigerate.
