< PreviousPL ANT PO WER yo ghur t HOME-MADE YOGHURT Prep time: 20 minutes (plus 2-24 hours fermentation time) Makes: 500ml Yoghurt is produced when specifi c bacterial cultures are added to milk which results in fermentation. During this process the lactose present in milk is turned into lactic acid, which gives yoghurt its tart fl avour. Since it is a made from milk, it is a good source of protein, calcium and number of other minerals and vitamins. Several types of yoghurt also have probiotics added to them which support overall gut health. Studies have linked its consumption to increased lactose tolerance. 500ml SpinneysFOOD Full Fat Milk 4 tbsp yoghurt 1 Pour the milk into a pot placed over a medium heat. Slowly heat to 80°C, or until frothy. Whisk every now and then to keep the milk from scalding at the bottom of the pot. 2 Pour the hot milk into a sterilised glass jar. Leave it to cool to 40°C. 3 Once the milk is cooled, add the yoghurt. Maintain the temperature at 40°C, for 2-24 hours depending on taste preference. TURKISH EGGS WITH MINT YOGHURT AND ZA’ATAR Prep time: 15 minutes Cook time: 15 minutes Serves: 4 For the mint yoghurt 2 small garlic cloves 1 lemon Handful of SpinneysFOOD Fresh Mint 180g full-cream yoghurt ½ tsp SpinneysFOOD Fine Sea Salt For the poached eggs 1 tbsp white grape vinegar 8 large SpinneysFOOD Organic Free-Range Eggs For the spicy butter sauce 250g SpinneysFOOD Salted Butter 1 ½ tsp SpinneysFOOD Chilli Flakes 3 tbsp spicy harissa To serve 80g SpinneysFOOD Feta 3 tbsp SpinneysFOOD Zaatar 4 fl atbreads 1 Crush the garlic. Zest and juice the lemon. Finely chop the mint. 2 Combine the yoghurt, garlic, lemon zest and juice and mint in a small bowl. Season well and set aside. 3 To make the poached eggs, place a small pot of water over a medium heat and bring to a simmer. Add the vinegar to the water. Break the eggs in and poach for 3-5 minutes. Carefully remove from the water and set aside. 4 To make the sauce, place the butter, chilli fl akes and harissa in a small pot placed over a medium heat. Whisk together. Take off the heat but keep warm. 5 Divide the yoghurt between four bowls and top with 2 eggs each. Drizzle the sauce over the eggs. Crumble the feta over and season with the za’atar. 6 Serve with the fl atbreads. Rachel’s Organic Greek St yle Natural Yogurt Delamere Dair y Plain Goats Yoghurt Cocos Organic Natural Yoghurt Choose from a selection of dairy and alternative yoghurts at Spinneys. Turkish eggs with mint yoghurt and za’atar VEGGIE HOW TO MAKE VEGGIE 60 pg52-65_Fermentation Guide_Jan_Feb_2023.indd 6012/21/2022 1:11:47 PMWHAT IS SAUERKRAUT? Sauerkraut, which translates to ‘sour cabbage’ is a fermented cabbage side dish. It’s tart fl avour pairs perfectly with a variety of meats such as beef and game birds. It is fairly simple to make, with two basic ingredients (see the recipe below). sauerkraut BASIC SAUERKRAUT Prep time: 20 minutes (plus 10-14 days fermentation time) Makes: 800g Equipment needed 1 x 1L Kilner jar or similar Small jam jar to act as a weight inside the lid of the 1L jar 800g cabbage 3 level tsp SpinneysFOOD Fine Sea Salt 1 Wash the cabbage well. Remove any damaged outside leaves. Quarter the cabbage, core it and then fi nely shred each quarter. FUN FACT Although it is one of Germany’s national dishes, it is believed to have originated in China approximately 2,000 years ago. 2 Mix the cabbage and salt together in a large bowl. Using your hands, scrunch the cabbage with the salt until you begin to feel the juices being released. Continue for a few minutes. 3 Pack a little at a time into the Kilner jar and press down hard using your fi st (this packs the kraut tight and helps force more water out of the leaves). Fill the jar approx. 80% full to leave room for liquid that will come out of the cabbage as it starts to ferment. 4 Place a clean weight on top of the cabbage (a small jar or container fi lled with water works well). This weight is to keep the vegetables submerged under the brine. 5 Sit the jar on a plate just in case some brine escapes while it is fermenting. Place on a counter top and allow to ferment for at least 5 days. Ideally leave it for 10 days to 2 weeks. 6 As you consume the sauerkraut, make sure the remainder is well covered in brine by pushing the vegetables under the brine and sealing well. It will keep for months, the fl avour develops and matures over time. Once you have opened it, it’s best to keep it in the fridge where it will last for months. REUBEN FOCCACIA Prep time: 20 minutes (plus proofi ng time) Cook time: 30 minutes Serves: 4-6 For the focaccia dough 680ml lukewarm SpinneysFOOD Bottled Drinking Water ½ tsp active dry yeast 3 tsp SpinneysFOOD Organic Natural Honey 600g OO fl our 200g rye fl our 20g SpinneysFOOD Fine Sea Salt 120ml SpinneysFOOD Mediterrnean Extra Virgin Olive Oil, plus extra for drizzling For the mustard mayonnaise 20g yellow mustard 10g Dijon mustard 60g mayonnaise To serve 500g pastrami 12 slices Emmental cheese 80g sauerkraut 1 In a medium bowl, stir together 600ml of water, yeast and honey. 2 In a very large bowl, whisk together the fl ours and 1 tablespoon of salt then add the yeast mixture and 4 tablespoons of olive oil. Stir until just combined then cover. Allow to proof overnight until doubled in volume. 3 Spread 2 tablespoons of olive oil onto a 40cm x 30cm rimmed baking sheet. 4 Fold the dough onto itself once and then place it in the baking sheet. Drizzle the remaining olive oil onto the dough then spread and stretch the dough to fi t the baking sheet. Create dimples in the dough using your fi ngers. 5 Mix the remaining salt and water together until the salt dissolves, then pour over the dough to fi ll the dimples. Leave in a warm place to proof until bubbly (approx. 1-2 hours). 6 Preheat the oven to 240°C, gas mark 8. 7 Place the baking sheet in the oven for 30 minutes, or until golden. Brush the focaccia with olive oil when it comes out the oven. Allow to cool on a rack. 8 To make the mustard mayonnaise, combine the ingredients in a bowl. 9 When ready to serve, drizzle the mayonnaise over the focaccia, top with the pastrami, cheese and sauerkraut. Reuben foccacia R e cip e f o r b a sic s a u er kr a u t f ro m B a ll y m a lo e C o o k e r y S c h o o l VEGAN 61 pg52-65_Fermentation Guide_Jan_Feb_2023.indd 6112/21/2022 1:11:49 PMKOMBUCHA ACTIVATION BATCH Makes: 1L Equipment needed 1 x dehydrated or hydrated kombucha starter (SCOBY) 1 x 1L sterilised glass jar 1 x muslin cloth For the dehydrated SCOBY 750ml boiling SpinneysFOOD Bottled Drinking Water 4 tbsp SpinneysFOOD Extra Fine Caster Sugar 5g loose leaf tea 125ml white grape vinegar 1 To hydrate your SCOBY, combine the boiling water and sugar in the sterilised jar. Stir to kombucha PL ANT PO WER Kombucha tea KOMBUCHA TEA Makes: 2L Using the hydrated SCOBY from above 1½L boiling SpinneysFOOD Bottled Drinking Water 100g SpinneysFOOD Fine Grain White Sugar 3 tea bags of choice 125ml white grape vinegar 125ml tea from the activation batch 1 In the sterilised jar, combine the boiling water and sugar. Stir to dissolve. 2 Add the tea and leave to steep for 10 minutes. Remove the tea bags and leave the tea to cool to room temperature. 3 Stir in the vinegar along with the leftover tea from the last batch. 4 Place the hydrated SCOBY in the tea mixture and cover the jar with a dampened muslin cloth and secure with a rubber band or kitchen string. 5 Leave the mixture to ferment at 20°C-30°C temperature, undisturbed for 7-30 days. Sprinkle vinegar over the muslin to prevent mould from growing. 6 Reserve tea from this batch to make your next batch, repeating the same process. dissolve all the sugar. 2 Add the tea and steep for approx. 10 minutes. Once steeped, take out the tea bags and leave to cool completely. 3 Stir the vinegar into the tea and add the SCOBY. 4 Dampen a muslin cloth and secure it to the jar opening with an elastic band or kitchen string. Leave the jar, undisturbed at 20°C, out of direct sunlight for 30 days. 5 Sprinkle some vinegar over the cloth every day to prevent any mould from growing. WHAT IS KOMBUCHA? Kombucha is a fermented drink that is made by adding various strains of bacteria, yeast and sugar to black or green tea, which is then allowed to ferment. Kombucha requires two fermentations. Firstly, you need to make an activation batch with a SCOBY, or a symbiotic culture of bacteria and yeasts. It looks like a rubbery pancake and is often called a ‘mother’. You can use a hydrated (live) or dehydrated SCOBY. The former allows you to start brewing straight away and yields quicker results (10-14 days). The latter must be rehydrated, which takes about a month, before you can use it to brew your own kombucha. Once the activation batch is ready – you remove the SCOBY from your brew, bottle the liquid, add fresh fruit and herbs (optional) and then refrigerate for the second ferment (3-5 days). TOP TIP! You can’t drink your activation batch of kombucha, but you can use it as an acid in salad dressings or meals. VEGAN 62 pg52-65_Fermentation Guide_Jan_Feb_2023.indd 6212/21/2022 1:11:50 PMR e cip es , f o o d st yl in g a n d p h o to g ra p h y by Th e K a te T in .c o m Saba Kombucha – Raspberr y Saba Kombucha – Hibiscus Basil Saba Kombucha – Ginger Turmeric Remedy Peach Kombucha Remedy Passionfruit Kombucha Choose from a range of flavoured kombuchas in stores. KOMBUCHA FLOATS Prep time: 5 minutes Makes: 4 servings each For the elderfl ower and berry fl oats 1L home-made kombucha 120ml elderfl ower syrup 8 scoops SpinneysFOOD Raspberry Sorbet, or frozen yoghurt Handful of SpinneysFOOD Edible Flowers For the mint and lemon fl oats 1L home-made kombucha 8 scoops SpinneysFOOD Lemon Sorbet Handful of SpinneysFOOD Fresh Mint For the ginger and turmeric fl oats 1L home-made kombucha ½ tsp SpinneysFOOD Fine Turmeric Kombucha floats ¼ tsp SpinneysFOOD Fine Cinnamon ¼ tsp SpinneysFOOD Fine Ginger 8 scoops SpinneysFOOD Mango Sorbet ELDERFLOWER AND BERRY FLOATS 1 Divide the kombucha between 4 glasses. 2 Top each glass with 2 tablespoons each of elderfl ower syrup, 2 scoops each of the sorbet and a few edible fl owers. 3 Serve immediately. MINT AND LEMON FLOATS 1 Divide the kombucha between 4 glasses. 2 Top with 2 scoops each of the sorbet and a few mint leaves. 3 Serve immediately. GINGER AND TURMERIC FLOATS 1 Combine the spices and stir into the kombucha. 2 Divide between 4 glasses. 3 Top each with 2 scoops of the sorbet. 4 Serve immediately. PL ANT PO WER VEGGIE 63 pg52-65_Fermentation Guide_Jan_Feb_2023.indd 6312/21/2022 1:11:52 PMtempeh WHAT IS TEMPEH? Tempeh gained popularity in the Western world sometime in the 1970s. However, it originated in Indonesia centuries ago. This plant-based protein is made from cooked fermented soya beans. The fermentation process breaks down the phytic acid in the soya beans making them easier to digest. The fermented beans are formed into densely packed patties or blocks, which can then be used in a variety of dishes, from stir-fries to chilli con carne, as a meat replacement. TEMPEH SATAY WITH CUCUMBER SAMBAL Prep time: 20 minutes (plus marination time) Cook time: 30 minutes Serves: 4 12-16 bamboo skewers For the satay 600g soya or chickpea tempeh 2 x 5cm pieces fresh ginger 1 stalk lemongrass 125ml coconut milk 1 tsp SpinneysFOOD Fine Turmeric 2 tsp SpinneysFOOD Fine Coriander 2 tsp SpinneysFOOD Fine Cumin 2 tsp SpinneysFOOD Extra Fine Caster Sugar For the peanut sauce 1 tbsp SpinneysFOOD Pure Sunfl ower Oil 75ml Thai red curry paste 200ml coconut milk 100g roasted and salted peanuts 2 tbsp SpinneysFOOD Light Mucovado Sugar 2 tbsp tamarind paste or lime juice For the cucumber sambal 2 limes 1 long fresh red chilli 1 SpinneysFOOD Organic Cucumber 2 tbsp shredded coconut Handful of SpinneysFOOD Fresh Mint Handful of SpinneysFOOD Fresh Coriander 1 Soak the skewers in water. 2 Slice the tempeh into long, thin strips across the grain. Grate the ginger. Chop the lemongrass. 3 In a mixing bowl, combine the coconut milk, ginger, lemongrass, spices and sugar. Add the tempeh and toss to coat well. Cover with cling fi lm and Tempeh satay with cucumber sambal leave to marinate in the fridge for at least 1 hour. 4 To make the peanut sauce, place a saucepan over a medium heat. Add the oil and the curry paste. Cook for a few minutes before adding the coconut milk and peanuts. Stir in the sugar and tamarind paste or lime juice. Simmer gently, stirring frequently, until the sauce thickens. (If the sauce is too thick, stir in a little boiling water.) Pour into a bowl and allow to cool. 5 Place a griddle pan over a high heat. Brush the pan with a little oil. 6 Thread the tempeh onto the skewers. Grill the skewers on both sides for 2 minutes. Baste with any remaining marinade. 7 Meanwhile, prepare the sambal. Zest and juice the limes. Remove the seeds from the chilli and chop fi nely. Peel the cucumber and slice. Toss all the ingredients together in a bowl. 8 Serve the tempeh satay with the peanut sauce and sambal. Better Nature Tempeh – BBQ Strips Better Nature Tempeh – Mince Better Nature Tempeh – Organic Create plant-based versions of non-vegetarian recipes with the tempeh in stores. VEGAN 64 pg52-65_Fermentation Guide_Jan_Feb_2023.indd 6412/21/2022 1:11:54 PMPL ANT PO WER For the bars 150g fresh dates 25g cocoa powder 20g cacao nibs 30g puffed rice 200g mixed nuts (almonds, cashews, brazil nuts) 60g mixed seeds (sunfl ower, pumpkin, linseeds) 120g rolled oats 20g chia seeds 120ml SpinneysFOOD Organic Natural Honey 2 tbsp coconut oil 1 tsp vanilla extract 4 tbsp date syrup For the miso caramel 200g SpinneysFOOD Fine Grain White Sugar 2 tbsp water 100ml single cream 80g SpinneysFOOD Salted Butter 1 tsp white miso 2 tsp vanilla extract 75g whey powder 1 Line the bottom and sides of a 20cm x 30cm baking tin with parchment paper. Chop the fresh dates. 2 In a large bowl, mix the cocoa powder, cocoa nibs, puffed rice, nuts, seeds, oats, chia seeds and chopped dates. 3 In a small saucepan placed over a medium heat, combine the honey, coconut oil, vanilla extract and date syrup. Bring to a boil and simmer for 3-5 minutes, or until the mixture reaches soft ball stage (Drop a small amount of the syrup into a cup of water. It should immediately form a soft ball and come together.). Immediately add the dry ingredient mix and combine well. 4 Working quickly, pour the mixture into the prepared tin and spread out using the back of a spoon. Allow to set. 5 To make the caramel, place the sugar and water in a saucepan over a high heat. Simmer until it turns golden brown. Immediately add the cream and butter and stir. Allow to cool slightly then stir in the miso, vanilla extract and whey powder. 6 Pour the miso caramel into the prepared tin and place in the fridge to cool and set. 7 Once set, cut into rectangles. Store in an airtight container. miso WHAT IS MISO? Miso is a paste is made by fermenting cooked soya beans with salt and koji (a type of mold). Overtime, the enzymes in the koji break down the carbohydrates and proteins in the beans into amino acids, fatty acids and other nutrients. There are over a thousand varieties of miso, but it can be broadly divided into two groups: sweet miso, which is lighter in colour and has a mellow fl avour profi le, and dark or red miso, which is stronger and saltier. This versatile ingredient adds a deep, umami richness to veggie broths or soups, it lends a more complex fl avour to caramel, and it gives salad dressings a punchy hit with its anchovy-like saltiness. Cacao and nut snack bars with miso caramel Clearspring Organic Japanese Sweet White Miso Clearspring Organic Japanese Barley Miso Find a range of organic miso in stores. CACAO AND NUT SNACK BARS WITH MISO CARAMEL You can increase the amount of miso in the caramel according to taste, if you prefer a saltier caramel add a bit more, or less if you prefer a sweeter caramel. Prep time: 20 minutes (plus setting time) Cook time: 15 minutes Makes: 10 bars VEGGIE 65 pg52-65_Fermentation Guide_Jan_Feb_2023.indd 6512/21/2022 1:11:59 PMPL ANT PO WER Prepare wholesome meals using vegan and veggie alternatives that provide the same nutrients as fi sh and seafood would do for your diet SEAFOOD swaps 66 pg66-71_Seafood swaps_Jan_Feb_2023.indd 6612/21/2022 1:12:50 PMPL ANT PO WER 67 Spinach and barley salad with tahini dressing 67 pg66-71_Seafood swaps_Jan_Feb_2023.indd 6712/21/2022 1:12:51 PMPL ANT PO WER SPINACH AND BARLEY SALAD WITH TAHINI DRESSING KEY INGREDIENTS Spinach, grains, walnuts, dried fi gs, dried apricots and tahini provide Omega–3, calcium, iron and protein. Prep time: 20 minutes Cook time: 30 minutes Serves: 4 ½ tsp iodized salt 180g pearl barley 50g walnuts 50g SpinneysFOOD Organic Baby Spinach Handful of SpinneysFOOD Fresh Mint Handful of SpinneysFOOD Fresh Parsley Handful of SpinneysFOOD Fresh Basil Handful of SpinneysFOOD Fresh Dill 50g dried fi gs 50g dried Turkish apricots For the tahini dressing 80ml tahini 5cm piece fresh ginger 1 garlic clove 1 tbsp soya sauce 1 tbsp apple cider vinegar 2-3 tbsp water 2 tsp SpinneysFOOD Organic Natural Honey or SpinneysFOOD Pure Maple Syrup To serve Handful of mixed SpinneysFOOD Fresh Herbs 1 Place a pot of salted water over a medium heat. Add the barley and bring to a boil. Simmer and cook for approx. 25 minutes or until tender. Drain under cold water until cool. 2 Toast the walnuts in a pan placed over a high heat, then roughly chop. Finely chop the spinach, herbs, fi gs and apricots. Toss all the ingredients together and place them on a serving platter. 3 Peel and grate the ginger and garlic. In a small mixing bowl, whisk together all the ingredients for the dressing. Add water until a pourable sauce is achieved. 4 Drizzle the dressing over the salad and serve. FIVE BEAN CURRY WITH SOYA YOGHURT RAITA KEY INGREDIENTS Kidney beans, cannellini beans, white beans and soya yoghurt provide vitamin B12, protein and iron. Prep time: 20 minutes Cook time: 30 minutes Serves: 4 2 leeks 1 green chilli 1 tsp grated ginger 2 garlic cloves 1 tbsp SpinneysFOOD Pure Sunfl ower Oil ½ tsp SpinneysFOOD Cumin Seeds ½ tsp SpinneysFOOD Fine Sea Salt 1 x 400g tin SpinneysFOOD Whole Peeled Italian Tomatoes 1 tsp mild curry powder ½ tsp SpinneysFOOD Fine Cumin ¼ tsp SpinneysFOOD Fine Turmeric ¼ tsp SpinneysFOOD Garam Masala Powder 100g mung beans, soaked overnight 250-375ml SpinneysFOOD Bottled Drinking Water 250ml coconut milk 1 x 400g tin black beans 1 x 400g tin SpinneysFOOD Organic Red Kidney Beans 1 x 400g tin SpinneysFOOD Cannellini Beans 1 x 400g tin SpinneysFOOD Organic Chick Peas Handful of SpinneysFOOD Fresh Coriander ½ lemon For the soya yoghurt raita 1 garlic clove Thumb-sized piece of fresh ginger Handful of SpinneysFOOD Fresh Coriander Handful of SpinneysFOOD Fresh Mint ½ lime 1 SpinneysFOOD Organic Cucumber ½ tsp SpinneysFOOD Garam Masala Powder 250g soya yoghurt To serve 4 wholewheat fl atbreads Five bean curry with soya yoghurt raita VEGGIE VEGAN 68 pg66-71_Seafood swaps_Jan_Feb_2023.indd 6812/21/2022 1:12:52 PMPL ANT PO WER Roasted sweet potato, carrot and amaranth salad with green dressing 69 pg66-71_Seafood swaps_Jan_Feb_2023.indd 6912/21/2022 1:12:53 PMNext >