Detailing everything you need to begin fermenting in your home kitchen, The Cultured Cook offers recipes and tips for making vegan, gluten-free foods even better for you. From delicious plant-based yogurt and cheese, to basics such as sauerkraut, pickles, and kombucha, to tempting desserts — even ice cream! — you’ll discover ways to add fermented foods to every meal. Your body will enjoy the benefits of probiotics, as well as the increasingly recognized prebiotics, to supercharge your health.
|Publisher:||New World Library|
|Product dimensions:||5.90(w) x 8.90(h) x 0.50(d)|
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AMAZING HEALTH BENEFITS OF FERMENTED FOODS
1. Eating sauerkraut helps protect you from breast cancer. When cabbage is fermented to become sauerkraut, one if the vegetables key nutrients transforms into the powerhouse anti-cancer nutrients, isothiocyanates. Isothiocyanates have been found in research to balance excessive hormone production linked to breast cancer and even to suppress tumor growth.
2. Kimchi is the medicine of the future. Scientists have identified a whopping 970 different probiotic species in kimchi, many of which offer powerful immune-boosting effects. Some of these unique probiotics are proven to kill superbugs even when our most potent medicines fail! The Journal of Medicinal Food found that kimchi’s additional health properties include: anti-cancer, anti-obesity, anticonstipation, colorectal healt promotion, probiotic properties, cholesterol reduction, fibrolytic effect (a process that prevents blood clots from growing), antioxidative and anti-aging properties, brain health promotion, immune promotion, and skin health promotion.”
3. Regular consumption of miso fights at least five different types of cancer. Research in multiple medical journals, including the International Journal of Oncology found that miso consumption prevents and even effectively treats lung, liver, breast, colon, and liver cancers.
4. Eating yogurt can reduce four markers essential for prevention of diabetes and heart disease. Research in the journal Nutrition demonstrated that yogurt cultured with the probiotic L. plantarum improved cholesterol levels, blood sugar balance, and homocysteine levels in women with metabolic syndrome. Metabolic syndrome is a cluster of four symptoms, including: increased blood pressure, high sugar levels, excess body fat around the waist, and abnormal cholesterol levels. When these symptoms occur together they increase a person’s risk of diabetes, as well as heart disease and stroke so reducing these markers bodes well for long-term health.
5. Eating certain fermented foods can alleviate seasonal allergies. Eating fermented plums contains beneficial yeast known as Saccharomyces cerevisiae that have been linked to the reduction of allergies, congestion, and sinusitis. But why pop expensive supplements when you can reap these benefits and enjoy Dr. Cook’s Cultured Plum Chutney.
6. Eating fermented foods helps much more than your gut health. Exciting new research in the Journal of Physiological Anthropology found that intentionally boosting beneficial microbes through the addition of fermented foods in the diet could directly activate neural pathways between the gut and the brain, and may boost brain health and prevent depression.
7. Eating non-dairy yogurt can improve bone density and reduce the risk of osteoporosis. Research in the International Journal of Food Science Nutrition and multiple other journals found a link between dairy-free yogurt consumption and bone health.
8. Drinking probiotic-rich kefir can help protect against and treat cancer. It contains a probiotic called Lactobacillus kefiri P-IF which has been found to be effective against leukemia even when multiple cancer drugs failed.
9. Eating fermented soy can prevent radiation injury. It’s not just an urban myth. Medical research conducted in Hiroshima found that eating fermented soy protects against the damaging effects of radiationa growing concern in our modern society.
10. Fermented foods are the missing link when it comes to effortless and permanent weight loss. In many studies the intestines of overweight and obese people were found to differ from those of lean people. Research in the medical journal Beneficial Microbes found that obese and overweight people tend to have a higher ratio of harmful microbes to beneficial ones. The best way to boost beneficial microbes to benefit from their slimming properties is to enjoy fermented foods on a regular basis.
This is just a sampling of the exciting health benefits of eating more fermented foods that Dr. Cook will share with readers in The Cultured Cook.
In addition to discovering the benefits of probiotic-rich fermented foods, you’ll also learn about the health benefits of prebiotics, like inulin and FOS. Incorporating more of these foods significantly boosts the number of health-boosting probiotics too. Dr. Cook excels at blending scientific innovation with recipe development. She incorporates many of these prebiotic foods into her recipes to dramatically increase the number of beneficial probiotics that develop during the culturing process, thereby dramatically boosting the health benefits of the foods. The following are among the best sources of prebiotics you’ll discover in The Cultured Cook and its recipes:
Fruits: apples, bananas, grapefruit, nectarines, peaches, pomegranate, and watermelon
Vegetables: asparagus, beets, cabbage, endive, fennel, garlic, Jerusalem artichokes, leeks, onions, peas, radicchio, shallots, snow peas
Legumes, Nuts, and Grains: black beans, cashews, chickpeas, kidney beans, lentils, oatmeal, oats, pinto beans, pistachios, soy milk, soybeans, tofu, and white beans
Table of Contents
Chapter 1: Fermented Foods are the Missing Key to Amazing Health
This chapter explains the little-known health benefits of eating more fermented foods, along with some of the best benefits each one confers. You’ll discover that these health benefits include: cancer prevention and healing, diabetes reduction, immune-boosting--some fermented foods like kimchi and sauerkraut effectively kill superbugs even when our best antibiotics fail!
Chapter 2: Yogurt and Dairy-Free Yogurt
Discover the health benefits of yogurt and dairy-free yogurt. In clear, step-by-step instructions, Dr. Cook shares how to make yogurt at home, without any special or expensive equipment. Then explore her recipes for Dairy-Free Yogurt, Vegan Greek Yogurt, and others.
Chapter 3: Vegan Cheeses
Learn about the healing properties of vegan cheeses, why Dr. Cook’s cheeses are so different from dairy cheeses and other store-bought or home-made vegan cheeses (hers are packed with healing probiotics!). You’ll learn the basic cheese culturing process she uses as well as techniques for aging your cheeses. Then, you’ll explore her recipes for Vegan Yogurt Cheese, Almond Feta, Red Pepper Mascarpone, Caramelized Onion Ricotta, Thyme “Chèvre,” Fig Cream Cheese, Aged Havarti, and more.
Chapter 4: Sauerkraut, Pickles, and Cultured Vegetables
Discover the health benefits of sauerkraut, kimchi, curtido, and other forms of pickled vegetables. Learn the basic brining techniques as well the lesser-known Japanese style of culturing vegetables using rice bran. Then, try the recipes for Spiced Sauerkraut, Cranberry Apple Sauerkraut, Lime Pimentos, Star Anise Carrots, Green Apple and Fennel Pickles, Minted Relish, Spiced Kimchi, White Kimchi, Cultured Curtido, Fermented Tomato-Chili Salsa, Cultured Hot Sauce, and other delicious vegetable-based cultured foods.
Chapter 5: Fruit Cultures
Discover some of the unique advantages of fermenting fruit (many fruits come with built-in probiotic starter cultures, for example), the techniques for fermenting fruit, and delectable recipes for foods such as: Apricot Chutney and Cultured Plum Chutney.
Chapter 6: Cultured Beverages
Learn about the many health benefits of cultured beverages like kefir, kombucha, and kvass. Discover the unique techniques for making each of these fermented foods, then enjoy the many cultured beverages Dr. Cook shares, including: Pomegranate Kefir, Ruby Red Elixir, Licorice Kombucha Soda, Ginger Beer Kombucha, and Cultured Ruby Kvass.
Chapter 7: Advanced Cultures
Learn about the healing benefits of fermented foods like miso, the unique techniques used to make miso, along with recipes forWhite Bean Miso, Forbidden Rice Miso, and other advanced cultured foods.
Chapter 8: Recipes for Using Your Cultured Creations
In this chapter you will learn how to use your many cultured creations to create delectable meals. You’ll enjoy Gluten-Free Cupcakes with Cultured Cream Cheese Frosting (dairy-free), Caesar Salad with Cultured Dairy-Free Dressing, Asian Noodle Bowl with Fermented Vegetables, Gingerbread Cookie Ice Cream Sandwiches, and many others.
What People are Saying About This
“Dr. Michelle Schoffro Cook’s work is unique, empowering, and informative. It guides us toward a healthy future. I highly recommend her work and books.”
Mallika Chopra, founder, Intent.com
“Michelle Schoffro Cook’s books are my health bibles. If you want glowing, vibrant health, let brilliant Michelle be your guide.”
Kris Carr, author of Crazy Sexy Diet
On Be Your Own Herbalist:
“Dr. Michelle Schoffro Cook provides practical and valuable information on how to easily incorporate herbal medicine into your everyday life. Whether you are searching for home remedies for common ailments or are an herbal practitioner, this book will certainly be useful.”
Dr. Cobi Slater, PhD, DNM, RHT, RNCP, NNCP, author of The Ultimate Candida Guide and Cookbook
“Be Your Own Herbalist highlights common yet extraordinary healing plants that grow wild or that can be planted in your garden or found at your local farmers’ market or grocery store. Michelle Schoffro Cook shares many wonderful recipes for nutritious, healthful foods and offers an essential guide for anyone who wants to bring the power of herbs into their life!”
Beverley Gray, herbalist, natural health practitioner, and author of The Boreal Herbal: Wild Food and Medicine Plants of the North