Recipe - Shepherd's Pie with Counterculture Fermented Cabbage
I'm hearing from our member share folks that they still have jars of ferments in the fridge at the end of the month. Cook with them !!!! Nearly every week I throw a whole jar or two of our ferments in a pot of beans.
But there are so many delicious and healthy recipes that you can use our fermented cabbage and vegetables in as an ingredient. I know many of you want to eat it all raw for the benefits of the probiotics. And although the cooking process does kill the beneficial lactobacillus present, that doesn't mean that there are not other wonderful benefits to cooking with fermented vegetables. Our ancestors did! One clear benefit is simply the flavor profile added to your recipes that many chefs use in their restaurant kitchens. But the really important health benefit that continues on in your cooked meal are all the vitamins and nutrients that the lactobacillus unlocks increasing bioavailability through the fermentation process. Your body will be able to absorb many more nutrients from vegetables that have been fermented.
Nutrient Enhancement Through Fermentation
Beyond the probiotic punch, fermentation can significantly enhance the nutritional profile of vegetables:
Increased Bioavailability: The breakdown of plant fibers and anti-nutrients during fermentation can make vitamins, minerals (like iron and zinc), and phytonutrients more accessible for your body to absorb.
Synthesis of New Nutrients: Certain LAB strains are capable of synthesizing B vitamins, such as riboflavin (B2) and folate (B9), increasing their concentrations in the final fermented product.
Transformation of Compounds: Some plant compounds, like glucosinolates in cruciferous vegetables, can be transformed into new, beneficial bioactive metabolites with antioxidant and detoxification support properties.
Truly, fermented vegetables are more than just a tasty condiment; they’re living foods that offer profound support for your gut and overall well-being.
Here is a delicious recipe for a Shepherd's Pie where you can simply add a whole jar of your favorite Counter Culture ferment to the potato topping. This recipe calls for raw cabbage, but just go ahead and use the fermented cabbage and it will be even more delicious and healthy!
Meredith