Last week we went to Gabi's Kindergarten class at #Nishuane Elementary School to discuss how we work at BAO and to learn about bacteria.
All of the kids knew about bad bacteria. ...
but they didn't realize that there are good bacteria too…..
Stay tuned to see what kindergarteners learn about good bacteria.
When BAO started to produce fermented vegetables in 2010, we searched for an adequate name for our ferments. Pickles didn't do it for us. Sauerkraut did not appeal to us and we are not Korean, so we did feel like we could call it kim chi. Every culture eats fermented food… except for the Americans. Everything is canned and boiled. Sterile. American pickles are pasteurized, even most of our beer is pasteurized. And our guts are suffering.
So after a lot of deliberation, we settled on Raw Slaw.
It captured our idea. Slaw is definitely American. And it is raw. But it has taken us a while to make people understand the fermented aspect. Lacto-fermentation uses salt and lactobacillus to soften the vegetables, make them sour and protect them.
Raw Slaw is raw, vegan, organic, fermented and full of gut-healing lactobacillus.
Keep an eye out for new BAO Raw Slaws. They are not always shredded. Some of our Raw Slaws are chunky, some sliced, but always tart, briny, live, and healthy !
We have received a lot of questions recently regarding the cooking of fermented foods.
The cultures in fermented foods do not particularly like to be cooked. It has been so cold for so long and every one wants something hot to eat. But the cultures rapidly die off when brought to a boil.
The cultures tend to do best at warm temperatures, just like us.
We recommend adding Raw Slaws, sauerkraut, miso, etc to you hot food after you remove it from the heat. It gives the culture a fighting chance to make it to your gut.
We typically add the fermented food as the very last ingredient as the dish is going to the table.
Over the weekend we used BAO Verdura to make a variation of Chimichurri for our steaks, seitan and tempeh!!
Here it is
1 cup parsley leaves
1TBSP oregano leaves
1/2 cup BAO Verdura Raw Slaw
1/2 cup DaRosario Organic Extra Virgin Olive Oil
Put everything in a blender and blend well.
Fire up the grill!
Use the discount code K'chup for a 20% discount on BAO Raw K'chup!
Try this marinade:
1/2 cup BAO Raw K'chup
2 TBSP @Mike's Hot Honey @mikeshothoney
Mix well and brush on Barry's Tempeh @barrysTempeh
And cook on the grill
Serve on Free Bread Moxy with some BAO Raw Slaw.
Bring on the Summer!
Don't forget to eat something fermented today.
If your favorite store is out of BAO products... Make your own….
Green cabbage 1 lb
Salt .4 ounces by weight
Spice options: 2 clove smashed garlic or
1 TBSP caraway seed or
1 TBSP crushed black pepper
Cut the cabbage into chiffonade.
Mix with the salt and with gloves on squeeze and bruise.
OR press with heavy weight.
Place Cabbage and any liquid into 32 oz mason jar. Press!!
Wait 1 hour,
if the cabbage is not covered with liquid, add enough water to submerge.
**** for each 1 cup of water add an extra 1/8 teaspoon of salt.
Screw lid with fermentation lock on tightly.
Leave in a warm place (+/- 75°F)
Check after 4 days and continue checking every few days until you like the flavor.
In an effort to promote sustainability and foraging for sustenance, we offer this recipe for Chef Chad @wildgaomedomain
Chad's Famous Speonk Squirrel Stew
4 squirrels, cleaned and quartered
1 bottle BAO Raw K'chup (10 fl oz)
1/2 bottle BAO RAW original Hot Sauce (1/4 cup)
¼ cup peanut oil
1 large onion, sliced
2 red peppers diced
1/2 cup raisins
4 potatoes, peeled and quartered
2 cups stock, squirrel if you have it, chicken if you don't
1 cup peas
1 bunch parsley, chopped
Mix the BAO K’chup and BAO Hot Sauce.
Marinate the squirrel in the mixture for minimum 2 hour or overnight.
Wipe off the marinade, but reserve.
Heat a deep pan and add peanut oil.
Brown the squirrel pieces and remove.
Add the onions and cook gently for 20 minutes, until soft.
Add the peppers and raisins.
Add the reserved marinade, squirrel pieces and stock.
After 15 minutes add potatoes.
Simmer until meat and potatoes are tender.
Remove the squirrel, take meat off the bone. Return meat to the pot, use bones to make stock for next time.
Add peas and herbs, simmer for 5 minutes and serve.
For those of you brave enough to eat squirrel, but afraid of fermented food, substitute regular ketchup and hot sauce.
For those of you brave enough to eat fermented food but afraid of squirrel, substitute 1 chicken
Eat something fermented every day!
To help you get your daily ferment we are going to try to post a few easy recipes for you.
Here is one for today.
Angie's Favorite creamy vinaigrette:
2 TBSP liquid from BAO Raw Slaw or organic raw cider vinegar
1 TBSP South River Miso
1 TBSP tahini or peanut butter
6 TBSP hemp seed oil
1/2 tsp crushed black pepper
mix everything except the oil
Slowly whip on the oil
This is great on mixed greens or a more complex salad and keeps very well in the refrigerator
Eating fermented food is not a new idea. Fermentation is actually the oldest method of food preservation we know about and evidence has shown that it has been used for more than 7000 years. We regularly drink wine and beer that has been fermented, but most people are largely unaware of the benefits of fermented food.
Fermentation is also employed in the production of other common foods. The action of yeast in producing carbon dioxide which causes our bread to rise is one example of fermentation and another is the use of vinegar (acetic acid), a product of fermentation, to pickle various vegetables and other foods.
Over the last century, humans have been engaged in a war against microorganisms. Although some of these have been shown to be dangerous and cause disease, many are actually beneficial. In recent years we have begun to realise again that, in addition to their role in preserving food and keeping it safe to eat, beneficial microorganisms help our digestion and provide substantial health benefits.
The process of fermentation uses natural ingredients to encourage growth of these beneficial microorganisms, or probiotics as they are commonly known. They help to restore the correct balance of bacteria in the gut.
Many conditions such as lactose and gluten intolerance, asthma, irritable bowel syndrome, constipation and allergies are believed to be linked to an imbalance of bacteria in the gut.
Fermenting food is like partially digesting it before we eat it. This is why some people can tolerate yoghurt but not milk - the lactose in milk is broken down as the milk ferments and turns into yogurt.
Fermented foods contain increased levels of folic acid, which is very important for pregnant women in preventing birth defects, along with various other vitamins including the B vitamins. They are also rich in enzymes, which are needed for digestion and absorption of food.
Fermenting food means that it will keep safely for longer. Yoghurt will last longer than milk in the fridge for this reason and sauerkraut, salsa and pickles will keep for a long time.
Fermentation can increase the flavour of food. Many fermented foods such as smelly cheese, salsa and sauerkraut are particularly enjoyed because of their strong flavours.
There are increasingly more raw fermented foods available commercially, from kombucha which is a slightly sparkling fruit or vegetable drink made from raw ingredients and rich in probiotics to unpasteurized hot sauces also made by lacto-fermentation.
At home, it is easy to make healthy sourdough bread. First you need to make a starter with a paste of bread flour and water. The starter should be left in a bowl covered with a damp tea towel and will need "feeding" over the next few days until it is ready to use. A sourdough starter uses yeasts that are present on flour and found naturally in the atmosphere. It can last for many years and can be shared with family and friends. Every time you make bread, you will have some starter left over. If you keep this in the fridge and feed it every 4 days it will improve in flavour.
Eating healthily is more than just a fad; it`s a lifestyle choice designed to ensure that you and your family get the most out of life. But, given the incredible array of food choices available to you, how can you know which ones are best? A lot of confusion surrounds organic foods and those treated with genetically modified organisms, or GMOs, but it`s actually fairly simple once you understand what those two terms mean.
The United States Food and Drug Administration has strict standards defining what organic food is. Organic farmers must not use pesticides, growth hormones, antibiotics or other chemical additives. They keep their livestock healthy by feeding them a natural diet and allowing them to be outside in the fresh air and sunshine. Crops are rotated and pests are handled through natural means such as plant-based insecticides and the interruption of their mating and breeding rituals. The advantages of these methods are plentiful.
Firstly, organic farming has much less of a deleterious effect on the environment. Chemical pesticides can contaminate runoff, affecting the drinking water and the other crops grown nearby. Supporting your local organic farmers supports the environment.
Secondly, organic foods are produced as nature intended them and as our bodies are prepared to utilize them. Foods that contain pesticides can cause allergic reactions and force your immune system to process and eliminate them in addition to the natural toxins your body produces, putting a strain on your overall health.
Single ingredient foods such as produce and meat grown according to USDA guidelines are allowed to display a circular green and white logo containing the words, "USDA Organic". More complex foods like cereals and prepared foods must be at least 95 percent organic in order to display that label. Choosing organic not only supports your own health and that of your family; it supports small, local farmers and the environment.
The dangers of consuming GMO-laden foods are still under study, but to anyone with an ounce of common sense, the concerns are serious and real. Human beings have been genetically modifying foods for millennia through selective breeding, which allows mutations to occur and procreate naturally.
Scientists can now genetically modify food by actually introducing DNA from one species into another. One famous example is that of DNA from cold water being introduced into strawberries to make them frost resistant.
The long-term effects of GMOs on food and on human beings consuming that food are unknown. But, there are several reasons for concern that are known.
GMO-treated crops produce their own pesticides to keep them safe from insects. This was supposed to create higher yield and also help to protect the environment, but an unintended and unforeseen consequence is that insects became resistant to the GMO-created pesticides in the plants, meaning that more pesticides are needed to protect the crops.
There is growing evidence that GMO-treated foods may be responsible for newly emerging allergies among the people consuming them.
Finally, the ability to mass-produce GMO-treated crops is also a threat to small family farms and the consumer`s ability to choose only local produce and meat.
The benefits of organic and GMO-free foods go beyond that of your individual health, to encompass your local economy and the ecosphere at large.