Cultured Living

31/05/2026

My jerusalem anrtichokes are ready for harvesting. I’ve been advised, however, that they don’t keep well once dug up. My plan therefore is to only harvest as required for the time being although they can’t stay in the ground for too long as they’ll probably rot during our wet winter.

I would, however, like to be able to enjoy homegrown Jerusalem artichokes later in the year and not have to eat them all in the next two months. So I am going to experiment with fermenting/preserving some. My plan is for a very short ferment before refrigeration to help retain the crunch and not to alter the flavour too much.

Jerusalem artichokes (sunchokes) are exceptionally rich in Inulin, a type of soluble fibre than humans can’t digest well. It therefore reaches the colon intact where it acts as a prebiotic fuel source for beneficial microbes like Bifidobacteria and Lactobacilli. Inulin is beneficial as it promotes bowel regularity, helps calm inflammation and can improve the health of the gut lining. Because Inulin is fermented slowly in the gut it has a low glycemic impact and won’t cause blood sugar spikes.
However, the high Inulin content can cause significant gas, bloating and discomfort in some people. Fermenting the artichokes can make them easier to digest so sounds like fermenting artichokes is the way to go as it will both preserve them and make them easier to digest.
Another idea for your excess Jerusalem artichokes is to make miso with them. I did this last year and found that they make an excellent miso.

30/04/2026

If you are not familiar with koji it definitely is something you need in your kitchen so thought I would share this article.

Koji Is Breaking the Mold Once Again

Long cultivated in Asia, this ancient fermenting ingredient is finding new devotees. Here’s why we should all be using it. Read more below. ⬇️

27/04/2026

Fermented turnip (Sauerruben in German) …….with some beetroot for colouring.

Fermented turnips are a potent probiotic food that enhance digestion, boost immunity, and provide high levels of antioxidants like Vitamin C, often surpassing raw turnips in nutritional value. The lacto-fermentation process increases beneficial bacteria (Lactobacillus), supports gut health, aids in weight management due to low calories, and increases the bioavailability of minerals.

I couldn’t walk past turnips at $2.99/kg…..one of the benefits of fermenting vegetables is that it is a method of preserving vegetables when they are cheap and in season. With the current situation regarding fuel and fertilisers vegetable prices are likely to rise - so it is not a bad idea to get fermenting and stock up.

12/04/2026

If you are out gathering olives you may want to get some olive leaves at the same time to make an olive leaf extract. Olive leaves taste bitter due to a high concentration of oleuropein, a natural polyphenol compound. This compound acts as a defense mechanism for the plant and provides strong antioxidant health benefit.

Health benefits are said to include general well-being, immune support, reduces cardiovascular risk, anti-inflammatory, lowers blood pressure, helps lower blood sugar, fights herpes etc.

Most olive leaf recipes are made as an extract with 40% alcohol or glycerine. I made an olive leaf “concoction” a couple of years ago and it is still perfect in my fridge. Luckily for me I have a very good immune system and rarely get colds or flu but if I do feel like I might be coming down with something I grab for all the things in my kitchen to stop me getting sick – things like olive leaf extract and fermented honey/garlic. Some people also swear by Fire Cider.

With winter soon upon us now would be a good time to make some olive leaf remedies. To be completely honest I don’t know what recipe I used when I made my olive leaf extract but it definitely tastes like it has honey in it and I vaguely remember glycerin being in the mix as I probably didn’t want to make an alcoholic tincture. There is a good chance that I followed a recipe for a glycerin tincture and then added honey later to mask the bitter taste……making up my own “recipe” is absolutely the sort of thing I would do. Not recommending that you do this but just giving some ideas of the types of things you can do with olive leaves. I have also found recipes online for olive leaf oxymel using equal parts of honey and apple cider vinegar which sound good. And olive leaves can also be used to make a tea.

22/03/2026

Anti-Inflammatory Sauerkraut

800g thinly sliced cabbage
3 cm Turmeric root - grated
1/2 teaspoon cracked Black peppercorns
3 cm Ginger root - grated
Some fresh or dried Moringa leaf
16g - 18g salt

Place all ingredients in a bowl and mix salt through evenly. Let sit for 20-30 minutes and then massage a few minutes until the cabbage has released some liquid. Transfer vegetable and liquid to a one litre fermenting jar (preferably with airlock) and place weight on top. Close jar and let ferment for minimum 4 weeks. Do not open until ferment is ready to go into the fridge.

Turmeric, ginger and Moringa are all said to have anti-inflammatory properties.

Combining turmeric and black pepper significantly enhances the health benefits of both, primarily because the piperine in black pepper increases the body's absorption of turmeric’s active compound, curcumin, by up to 2,000%. This powerful combination acts as a potent anti-inflammatory and antioxidant, supporting immune health, digestion, and pain management.

Moringa (Moringa oleifera) is a nutrient-dense "superfood" packed with vitamins A, C, and E, calcium, potassium, and protein. It offers powerful antioxidant, anti-inflammatory, and neuroprotective properties, helping to combat oxidative stress. Key benefits include lowering blood sugar, supporting cardiovascular health, improving digestion and boosting immunity.

PS: Three places remaining at our group fermenting workshop in Perth on Saturday 11 April. To book https://culturedliving.com.au/products/fermenting-workshop

14/03/2026

A delicious beef roast marinade I made based on a recipe from an Ottolenghi cookbook.

Ingredients were homemade Gochujang red pepper paste, oil, soy sauce, mirin, homemade fermented garlic paste, ginger and salt. The ingredients were mixed and rubbed all over the beef roast and then refrigerated for 24 hours. My son-in-law had three helpings so it can’t have tasted too bad.

It is so handy having ingredients like gochujang and garlic paste in the fridge - both get used a lot in our house, as well as shio koji. All add amazing flavour to meals. Commercial Gochujang simply can’t compare and is full of not so desirable ingredients….also probably. It fermented. The recipe for the Gochujang and the shio koji can be found in the book Miso, Tempeh, Natto and Other Tasty Pastes which is available to purchase on the Cultured Living online store.

# fermentedgarlicpaste

01/03/2026

A naturopath once suggested I sprinkle Nigella Sativa seeds on my meals but I keep forgetting to do so. Common names for Nigella Sativa are Black cumin, Kalonji (India/Pakistan), Habbatul barakah (Arabic).

It occurred to me that adding some of these black seeds into a sauerkraut or other vegetable ferment would be a much easier way to ensure I add it into my diet. The seeds and oil have a carraway like flavour profile with lemony and peppery notes.

The seeds of N. sativa and their oil have been widely used for centuries for both medicinal and culinary purposes. Scientific studies have validated its anti-inflammatory, antioxidant, anticancer, antidiabetic, and antimicrobial properties. The therapeutic properties of this plant are due to the presence of thymoquinone.

This miracle herb is important in Islamic, Ayurvedic, and traditional Middle Eastern/South Asian medicine and is often referred to as a remedy for all diseases except death*. This statement is based on a prophetic hadith attributed to Prophet Muhammad. Black seed is traditionally used to treat respiratory issues (asthma, bronchitis), rheumatism, skin disorders, digestive issues, and to boost the immune system.

Nigella Sativa (seeds or oil) and honey are commonly used together. It is typically consumed as a daily teaspoon, added to warm water, or mixed with food.

*It is important to note that while black seed is considered a powerful herbal remedy, it is not without potential side effects, particularly at high doses, and should be used with caution, especially for pregnant women.

22/02/2026

Olive season is fast approaching. In fact I picked some lovely green olives this week and currently have them submerged in water with a viscodisc. The viscodiscs makes it extremely easy to change the water daily which I will be doing for around 10-14 days (twice daily). Changing water daily when curing olives is crucial to leach out oleuropein, a bitter compound that makes raw, fresh olives unpalatable. This daily process also prevents bacterial buildup and keeps the olives fresh. They will then sit in a salt brine for some time, again submerged by the viscodisc to avoid mould growing on top.

In this case I am using a wide mouth mason jar but we stock viscodiscs in three different sizes. If you want to purchase some viscodiscs to keep your olives or other ferments submerged and are confused about which size to buy please see below. The size is governed by the diameter of the mouth of the jar.

82mm viscodiscs will fit mason jar with mouth diameter of 82 mm
Regular mouth viscodisc will fit regular mouth mason jar with mouth diameter of 70 mm
Wide mouth viscodisc will fit wide mouth mason jar with mouth diameter of 86 mm

To ensure the viscodisc sits firmly in place in the opening of the jar hold it on one side when inserting and push the little petal flaps down.

15/02/2026

Grapes are currently in season. Pickled grapes are a gourmet, sweet-and-tart condiment sometimes used on charcuterie boards or in salads. They are typically made by creating a quick-pickling brine of vinegar, sugar, and salt.

I decided to try a fermented version in a salt brine as an experiment. Fruits aren’t generally suited to lacto fermentation - traditionally they are better suited to yeast/alcohol fermentations because of the sugar content. Nevertheless I had to give it a try. I pricked the skins of the grapes and added a little cabbage in an attempt to introduce the right bacteria, also some grape vine leaves as tannins to help keep the grapes firm. I added 3% salt and filled the jar right to the top to eliminate as much oxygen as possible, my thinking being that the presence of oxygen, sugar and yeast might make the ferment turn alcoholic. After two days on the bench and bubbling action happening I put the jar into the fridge to slow fermentation down.

Two weeks later I’ve tried one of the grapes. So far no sign of alcohol and the grapes are still sweet. I am hoping for some tartness so I’ll let them sit for another month or so before I try them again 🍇

30/01/2026

This one is nice and sour. It has been in the fridge for a while….in fact it was made in November 2024.

Ingredients are kohlrabi, fennel, shallot, grated beetroot, fennel fronds, dill fronds, apple…..at least I labelled the jar this time😃👏

If you use good anaerobic equipment and set the ferment up correctly you really don’t have to worry about it going mouldy if stored in the fridge for some time after the initial ferment stage on the bench. In fact, ferments often improve in flavour the longer they are stored ….especially cruciferous veggies.