Category Archives: Taste Buds at Fort Garry Library

Fermentation 101: A Cook Book Club Update

Fermentation is a process that dates back more than 6,000 years, when it was likely used by our ancestors to make alcoholic beverages and preserve food. Fermented foods are enjoying a renaissance.  Examples include making alcohol from fruits and grains, kombucha from tea and sugar, kimchi from vegetables, yogurt or kefir from milk, and sauerkraut from cabbage.

fermentationfort garry

Danielle Nykoluk promoted the benefits of fermented  foods at a recent Taste Buds Cook Book Club meeting at the Fort Gary  Library. Danielle is a founder of The Real Food Revival which offers traditional food skill-based workshops for folks who want more choice and control over their health and the health of the environment. She demonstrated how to make the health-supporting elixirs kombucha (a fermented tea) and kefir (a tangy drink made from fruit of milk) or a fraction of the cost at the grocery store.

What is fermentation? In a nutshell it is the use of beneficial bacteria and yeast to preserve food and beverages. In scientific terms, yeast, moulds, or bacteria convert sugar and other carbohydrates to acids, gases, or alcohol.

Not only does fermentation preserve foods and enhance flavour, fermented foods are good for digestion. Eating these foods actually improves the balance of good versus bad bacteria in the gut. Numerous studies have documented the benefits of eating pre- and pro- biotic foods, which help to improve digestion and regular bowel function, enhance the immune system, ease anxiety and alleviate allergies.

For more recipes and instructions on how to make your own homemade fermented foods such as bread, cheese, yogurt, beer, pickles and other foods, check out these books:

artfermentation

The Art of Fermentation by Sandor Katz

An in depth exploration of essential concepts and processes from around the world by a leading expert in the field.

fementvegetables

Ferment Your Vegetables

A fun and flavourful guide to making your own pickles, kimchi, kraut and more.

fermentedfoods

 

Fermented Foods for Health 

Use the power of probiotic foods to improve your digestion, strengthen your immunity and prevent illness

 

Join the growing movement of home fermenters and get great taste and good health with probiotic foods.

-Jane

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Going Vegetarian- A Cook Book Club Update

einstein

Aside from devouring a raw bison liver in his Oscar winning performance in The Revenant, Leonardo Di Caprio is an avowed vegetarian. Di Caprio helped to launch the 2015 Netflix film Cowspiracy, a condemnation of animal agriculture as a  major contributor to global warming through production of methane gas, inefficient use of water, habitat loss and pollution from pesticide use. By avoiding meat, consumers also refuse to support an industry that raises animals in crowded pens, denies them  fresh air and sunlight and  then trucks them to inhumane slaughterhouses.

Besides reducing one’s carbon footprint and promoting animal welfare, there are some other feel good reasons for adopting a vegetarian diet. Health benefits include weight loss, lowered cholesterol and blood pressure and reduction of the incidence of diabetes and heart disease.

The key to a responsible vegetarian diet is to include a wide variety as no one food source is complete. For sound advice on kick starting your plant based diet consult Dietitians of Canada or Toronto Association of Vegetarians to ensure you include enough protein, Vitamin B12 and other nutrients in your diet.

Other tips include:

  • Incorporate “Meatless Mondays” into your week
  • If you can’t give up one animal product, give up all the others
  • Try substitutions – bean burritos instead of beef, marinara sauce instead of bolognese, veggie burgers instead of hamburgers
  • Eat out at ethnic restaurants which often have vegetarian options on the menu such as Thai, Indian, Chinese or  Mexican

Check out one of the many vegetarian cookbooks Winnipeg Public Library  has to offer. Here are some of the recipes tested by members of Fort Garry Library’s  Taste Buds Cook Book Club who made a foray into the world of plant based foods.

lentil-a-roni   Carla’s Lentil-a-roni from Isa Does It

chuckitin    Melinda’s Chuck It In Chef’s Salad from
At My Table: Vegetarian Feasts for Family and Friends

veglunchbowl2 Anne’s Vegetable Bowl from Mason Jar Salads

With a little effort it is easy to eat well, help to save the planet and embrace compassion for animal welfare.

Give peas a chance,

Jane

 

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It’s Freezing! A Cook Book Club Update

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It’s that time of year when the piano recital is back to back with the hockey game, Aunty Paula and Uncle Joe need to be picked up from the airport and your boss wants that project done “yesterday”. What’s for supper?! … Continue reading