Probiotic & Cultured Food Contents Dairy ............................................................................................................................................................. 3 Yoghurt ..................................................................................................................................................... 3 How to Make Yoghurt ............................................................................................................................ 3 The Yoghurt Starter ............................................................................................................................... 4 Kefir .......................................................................................................................................................... 5 Preparation ............................................................................................................................................ 5 Non-Continuity ....................................................................................................................................... 7 Problems ............................................................................................................................................... 8 Uses & Recipes ..................................................................................................................................... 8 Kefir for Baking .................................................................................................................................... 13 Whey ...................................................................................................................................................... 14 Recipes ............................................................................................................................................... 14 Tibicos - Water Kefir ................................................................................................................................... 15 Growth factors for Water Kefir ................................................................................................................. 15 Sugar................................................................................................................................................... 15 Water ................................................................................................................................................... 15 Other Ingredients ................................................................................................................................. 16 Adding Fruit Juices and Herbs ............................................................................................................. 16 Fermentation Time .............................................................................................................................. 16 Extra Tibicos Grains ............................................................................................................................ 17 Problems ............................................................................................................................................. 17 Pickles ........................................................................................................................................................ 18 Dangers and Cautions ............................................................................................................................ 18 Brine and Whey ...................................................................................................................................... 18 Pickling Process ...................................................................................................................................... 19 Pickled Vegetables .............................................................................................................................. 19 Sauerkraut, Kimchi, etc........................................................................................................................ 19 Spices & Flavours................................................................................................................................ 21 Tannins for Firm Pickles ...................................................................................................................... 21 Recipes ................................................................................................................................................... 21 Garlic and Dill Carrots ......................................................................................................................... 21 Lactofermented garlic .......................................................................................................................... 22 Sourdough .................................................................................................................................................. 23 Sourdough Starter ................................................................................................................................... 23 Making a Sourdough Starter From Scratch .......................................................................................... 23 Maintaining a Sourdough Starter ......................................................................................................... 23 Recipes ................................................................................................................................................... 24 Crumpet Loaf ....................................................................................................................................... 24 Sourdough Pancakes .......................................................................................................................... 24 Bourke St Bakery Fruit Loaf ................................................................................................................. 25 Vinigar & Kombucha ................................................................................................................................... 26 Vinegar ................................................................................................................................................... 26 Apple Cider Vinegar ............................................................................................................................ 27 Wine Vinegar ....................................................................................................................................... 27 Balsamic Vinegar................................................................................................................................. 27 Kombucha ............................................................................................................................................... 29 Health Benefits .................................................................................................................................... 29 Making Kombucha ............................................................................................................................... 29 Problems ................................................................................................................................................. 30 References ................................................................................................................................................. 32 Dairy Fermentation acts to stabilise milk, transforming it form a highly perishable substance into something which can be safely stored. In addition, because the microorganisms present in the cultures consume and break down lactose and milk proteins, fermented dairy products are much more easily digested by the human body than fresh milk. A wide variety of cultured milk products exist in the world, as humans have a long tradition of domesticating animals for their milk. Variations depend on the animal species, wild microorganisms, the vessel used to ferment in (leather bag, wooden barrel, clay crock, …) and tradition. Yoghurt Yoghurt is produced using a culture of Lactobacillus delbrueckii subsp. Bulgaricus and Streptococcus salivarius subsp. Thermophilus bacteria. In addition, other lactobacilli and bifidobacteria are also sometimes added during or after culturing yogurt. Analysis of the L. delbrueckii subsp. bulgaricus genome indicates that the bacteria may have originated on the surface of a plant. Milk may have become spontaneously and unintentionally infected through contact with plants, or bacteria may have been transferred via the udder of domestic milk-producing animals. How to Make Yoghurt You will need to use about 1 Tbs of yoghurt starter per 500ml – 1 L milk. It is possible to use non- dairy milk (e.g. coconut milk, rice milk, almond milk). Heat the milk gently to 83 degrees C (pasteurisation point). Allow the temperature of the milk to come down to 44 degrees C, and stir in the yoghurt starter culture. Make sure the yoghurt is at room temperature so it doesn’t reduce the temperature of the milk. Pour the milk mixture into a sterilised jar or thermos flask. Put the lid on and place the jar or flask in a warm place. The bacteria responsible for making yoghurt thick thrive in warmer temperatures, so the longer you keep your yoghurt warm the better. The yoghurt should be ready in 6 – 8 hours, although