At our Yoga Therapy Training this Autumn we were so fortunate to have Joani Culver join us. Not only is she lovely, inspiring, strong, smart and beautiful inside and out, she is also a nutritional consultant who brought her own home-made “ferments” for us to snack on every weekend. Finally, on our final Training day, everyone was asking for the recipe and she was kind enough to show us how she makes her ferments at home.
Joani agreed to let me share that with you here – and since she is so wise, I asked her a few more questions when asking for her recipe.
Joani: What is your philosophy / approach to health?
My basic philosophy for health is that there is no one diet/way of eating that fits everyone. My approach is to support clients to develop a “flexible” eating and living program that meets their unique, personal, constitutional and daily health needs. Using assessment tools, Ayurvedic questionnaires, muscle testing, the science of modern nutrition, and common sense, we find the appropriate food choices within these dietary directions to improve health and consciousness.
My approach to health is a North to South process… the process begins with digestion. We can have the most local, sustainable, organic, nutrient-dense food on the planet and if our digestive system isn’t working properly, we will not benefit fully from the bounty we are consuming.
What is your inspiration?
Food as medicine inspires me. People who want to change their diets and heal themselves inspire me. The possibility that we look within ourselves, our neighbors and our community for our health and well being inspires me. There is a movement which has emerged to eat local, sustainable foods; to seek out local farms and farmers and support them. To grow food on our patio’s, in our yards, and in our neighbors’ yard, that’s inspiring! To grow any part of our food, be it herbs, veggies, fruit, chicken or duck eggs, etc., is very powerful. You know the love and healthy energy that went into your food. That creates wellbeing and great health.
Why are you so fervent about ferments?
Microbial cultures, found in ferments, are essential to life’s process, such as digestion and immunity. We are in a symbiotic relationship with these single-cell like forms. Eating fermented foods is an incredibly healthy practice, directly supplying your digestive tract with living cultures essential to breaking down food and assimilating nutrients. Fermented foods and beverages help to kick start our digestive process as well as contribute enzymes, vitamin C, B12, folic acid and natural antibiotics. They help break down fats in the liver and promote the growth of healthy, valuable and needed bacteria throughout the intestine as well as maintain a healthy level of acidification which is needed for digestion. That’s crazy that the kraut can do all that.
What is your favorite ferment recipe?
My favorite easy ferment recipe is any veggie I have in the house or garden or that is in season. Cauliflower, carrots and garlic are an easy fast ferment. All you need is a wide mouth mason jar with 2 piece lid, 2 tablespoons whey, 1 tablespoon of sea salt, pure water, a dark warm (72F) area, and about three days to ferment.
Stuff the veggies into the jar and bring liquid up to the elbow, leaving room for the fermentation process to breathe. Make sure all veggies are covered in liquid. If you are making your own whey, use organic whole yogurt… we like Strauss.
Oh and one more thing, it is so fun to experiment with condiments and fermenting them. Fermented Ketchup is a great way to get ferments into the diet of children, as is mustard and other condiments.
- Any last bits of wisdom, or advice?
- Remember your health is on your plate.
- Read The Art of Fermentation by Sandor Katz. He is the king of ferments and has quite a story to tell.
Thank you Joani!
How to Make your own Whey + Get the most delicious Farmer’s Cheese as a bonus!
1 large tub of organic full fat Yogurt
1 strainer – the conical “chinois” is easiest but any will do.
1 large Bowl
Line your strainer with a large piece of cheese cloth – enough to leave lots of excess flaps hanging over the sides – and set the strainer inside the bowl. Pour all the yogurt into the strainer and allow to sit for 2-3 hours. The lift the flaps of the cheese cloth, draw the corners together and twist. Tie the ends tight around the remaining yogurt. Remove the strainer, and find a way to hang the cheese cloth above the bowl to allow it to continue to drip. I usually hang it from a kitchen pantry knob. After another few hours, or overnight, you my dear muffet will have – curds and whey!
The liquid in the bowl is your whey. That is what you will use for you “ferments.” What remains in the cheese cloth is a farmer’s, or farmhouse, cheese, which, with a bit of liquidy whey and broken up a bit with a fork, is cottage cheese. Left longer to “dry out” it becomes like a cream cheese, only it’s creamier and so much yummier. It is full of probiotics so it’s divinely good for you, too. You can spread it on crackers or toast for a sandwich, or press into a block – between two plates with a couple more stacked on top – and after a few more hours you have paneer which you can cube and toss in with your saag, palak, curry or any sauté. Really, I’d love to know if you try this – I wonder if your’d ever go back to store-bought after making it yourself.
Stay tuned for Joani’s fabulous fermented Beet Kvass coming up soon!
What are your favorite fermented foods?
Once again, I have the amazing privilege of tasting all these amazing healing delights my wonderful wife creates and they are DIVINE!
The greatest privilege ans joy of my life is you, Bhava-ji. Thank you.
What a lovely blog! A big thank you to Joani for sharing her love of fermented foods, and a great way to make whey! I began making my own raw sauerkraut several years ago, and nothing ever tasted so good! For the past year, I have had a continuous brew of Kombucha, which really brings my digestive health into balance. I am eager to make whey and using it in fermenting. I love that you incorporated her wisdom and practices into your Yoga Therapy Training!
Thanks Kate! I just put last night’s Saag, roasted yam, and pickled zucchini on a piece of toasted GF bread spread with a thick slice of farmer’s cheese. It is so good. I’ll be keen to hear if you like that. All love and wellness to you!
This is very valuable to me as a reminder of why the fermented foods are so good for us. Thanks so much.
Thanks, Mon. Hope you enjoyed the ones I left for you and S. XO
What a fantastic post Laura. I loved Joani’s responses, and I’m really looking forward to the Beet Kvass recipe as well. I love making fermented foods at home. Water kefir is a regular and kimchi is another favorite.
HI Katie, Thank you. Have you posted your recipes/experiences on your blog? If so, please share. You are such a great teacher of healthy living.
Thank you Laura. Unfortunately I have not posted any fermented recipes on the blog but I hope to eventually!
i look forward to learning and being inspired by you, katie.
What a wonderful post – thank you for taking us step by step – I”ve just found your blog and I’m so glad I did!
Thank you Mary – and what a beautiful blog you have. Visiting it was almost like hearing an echo across a serene lake. I love that echo of the heart. Best wishes!