Compound Tomato Sauce (lacto-fermented ketchup)

Also see updated recipe here

Adapted from a recipe in The First African-American Cookbook from 1881 using a method described by Sally Fallon, this is a rich, thick  fermented (rather than cooked) ketchup.  I left out the high fructose corn syrup, in case you feel like calling the food police..

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1 1/2 cups organic tomato paste (or make your own)
1/8 cup whey
1/4 cup pure maple syrup (optional)
1/8 cup fermented fish sauce OR 1 teaspoon anchovy paste (optional)
2 cloves garlic, minced
1 1/2 teaspoons sea salt
1/8 teaspoon cayenne (or to taste)
1/2 teaspoon cloves
1/2 teaspoon allspice

Grind dry ingredients together in a spice grinder or mortar.  Add to the rest of the ingredients in a non-reactive bowl and stir well to combine.

Add filtered water, if necessary, to achieve the thickness that you prefer.

Transfer ketchup to a jar with a tight-fitting lid and allow to sit at room temperature for 48-72 hours before transferring to refrigerator for long-term storage.


Lacto-fermented, Sprouted Quinoa w/Maple Butter & Cream

Talk about an easy, healthy, hearty breakfast for a cold morning!

“Quinoa (KEEN-wah), the ancient grain of the Incas, has been cultivated in the Andean highlands of South America for over 7000 years.

It was of great nutritional importance in pre-Columbian Andean civilizations, being secondary only to the potato, and was followed in importance by maize. In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%), making it a healthful choice for vegetarians and vegans.

Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA’s Controlled Ecological Life Support System for long-duration manned spaceflights.

Quinoa has a light, fluffy texture when cooked, and its mild, slightly nutty flavor makes it an alternative to white rice or couscous.”

The night before, soak quinoa in an equal volume of milk (i.e., 1 cup of milk to one cup of quinoa) with a dollop of whey or active yoghurt (I leave it out on the counter, covered with a piece of cheesecloth or a thin cotton kitchen towel). Raw milk products are preferred, but you can certainly substitute non-homogenized, low-heat pasteurized products if that’s what you have.

In the morning, boil filtered water equal in volume to the milk. Notice that the grains have sprouted!  Stir in the quinoa and its liquid. Reduce heat to a gentle boil, cover and cook until tender, about 15 minutes.

Serve with milk or cream and a spoonful of maple butter.