The Complete Idiot's Guide to Low-Carb Meals

Cover
Title Page
Dedication
Copyright
Contents
Introduction
Part 1: The Fermentation Story
	1. A First Look at Fermentation
		Fermentation Throughout History
		Traditional Fermented Foods
		Modern Pickling Methods
			Comparing Pickles
			Comparing Sauerkraut
		Return to Tradition
		What Can Be Fermented?
	2. What’s in It for You?
		A Nutrition Boost
			Vitamins and Minerals
			Enzymes
			Pre-Digestion
			Anti-Nutrients
		Great for Your Gut
			Probiotics
			Immune System
		Benefits Beyond Nutrition
			Flavor and Texture
			Go Low-Tech
			Embrace the Seasons
		How Much to Eat?
	3. How Fermentation Works
		Three Kinds of Fermentation
		The Players
		Heroes
			Beneficial Yeasts
			Beneficial Bacteria
			Beneficial Molds
		Villains
		Setting the Stage
		Protecting the Good Guys
			Salt
			Starter Cultures
			Limit Oxygen
			Increase Acidity
			Strength in Numbers
	4. The Fermenter’s Toolbox
		Equipment and Tools
			Cleanliness and Sanitation
			Vessels and Utensils
			Weights
			Bottles
			Storage
			Other Equipment
		Ingredients
			Foods
			Water
			Salt
			Starter Cultures
		Methods of a Good Fermentation
			Methods of Fermentation
			Basic Brine
			Basic Whey
			Protecting Your Fermentation
			All Is Well
			Signs of Trouble
Part 2: Fermenting the Fruits of the Vine
	5. Vegetables
		Two Ways to Brine
			Garlic Sauerkraut
			Tsukemono
			Kimchi
			Cortido
			Carrot Kraut
			Spinach Kraut
			Garlic-Dill Pickles
			Sweet Pickle Slices
			Bread and Butter Pickles
			Spicy Cucumber Pickle Slices
			Cucumber Relish
			Spicy Cucumber Relish
			Ginger-Zucchini Relish
			Spicy Zucchini Relish
			Corn Relish
			Cherry Tomato Salsa
			Mild Salsa
			Spicy Salsa
			Carrot Chutney
			Pickled Radishes
			Costa Rican Chilero
			Spinach Sticks
			Asparagus Spears
			Garlic-Carrot Sticks
			Dilly Green Beans
			Pickled Cayenne Pepper
			Pickled Turnips and Beets
			Pickled Garlic
	6. Fruits
		The Challenges of Sugar
		Choosing Sweeteners
		Recipes in This Chapter
			5-Spice Apple Chutney
			Cherry-Walnut-Mint Chutney
			Cinnamon-Peach Chutney
			Savory Spiced Rhubarb Chutney
			Cranberry-Orange-Apple Relish
			Spiced Applesauce
			Plum Sauce
			Cranberry-Ginger Relish
			Raspberry-Mint Preserves
			Fig Butter
			Mango Butter
			Spiced Preserved Lemons
			Pear-Ginger Fruit Leather
	7. Condiments
		Fermenting Condiments
			Mayonnaise
			Ketchup
			Criminis
			Honey-Dill Mustard
			Dijon Mustard
			Guacamole
			Pickled Eggs
			Fermented Honey
			Spinach Dip
			Spicy Cilantro Pesto
			Horseradish
			Olives
			Hot Chili Sauce
			Nut Butter
			Lemon-Dill Sauce
			Sour Cream and Guacamole Crêpes
			Clam Dip
			Angel Eggs
			Wild Red Salmon Salad
	8. Nonalcoholic Beverages
	8. Nonalcoholic Beverages
		Brewing Beneficial Beverages
		Bottling Natural Sodas
			Veggie Tomato Juice
			Snappy Tomato Juice
			Green Veggie Juice
			Beet Kvass
			Beet-Carrot Kvass
			Kanji
			Coconut Water
			Pomegranate Soda
			Lemonade
			Ginger Soda
			Ginger-Rhubarb Soda
		Water Kefir
			Basic Water Kefir
			Strawberry Water Kefir
			Lemon-Ginger Water Kefir
			Cultured Cream Soda
		Kombucha
			Green Tea Kombucha
			Spiced Green Tea Kombucha
			Honey Kombucha
	9. Alcoholic Beverages
		Brewing Alcoholic Beverages
		Beer in History
		Alcoholic Fermentation vs. Other Fermentation Types
		The Process of Brewing Alcohol
			The Tea
			The Boil
			The Chill
			The Aeration
			The Pitch
			The Primary Ferment
			The Bottling
			The Bottle Conditioning
		Brewing Tools and Ingredients
		Tools and Equipment
			Big Sink
			Bottle Brush
			Sanitizing Solution
			Two-and-a-Half-Gallon Pot
			Thermometer
			Filter Sock
			Large Strainer
			Five-Gallon Carboy with Airlock
			Blow-Off Tube
			Funnel
			Siphoning Tube
			Five-Gallon Bottling Bucket
			Bottling Wand
			Bottles
			Bottle Capper
		Brewing Ingredients
			Yeasts
			Herbs
			Czech Porter
			Scottish Ale
			Ginger Ale
			Rosemary Ale
			Chocolate Lavender Ale
			Nettle-Lemon Beer
	10. Beans
		Fermenting of Beans
			Hummus
			Bean Paste
			Tempeh
			Natto
			Mugi Miso
			Mexican Burrito Roll-Ups
	11. Grains
		Sour Dough Is Fermented Dough
		What’s So Great About Sourdough?
		Sourdough’s Wild Yeasts and Bacteria
		It’s All About the Sourdough Starter
			Getting a Starter Going
			Caring For Your Sourdough Starter
			Stages of a Sourdough Starter
			Using a Sourdough Starter
		Grain Notes
			Whole-Wheat Flour
			Whole-Wheat Pastry Flour
			Whole Spelt Flour
			Other Flours
		Other Soured Grain Dishes
		To Cook or Not to Cook?
			Sourdough Starter
			Alaska Pancakes
			Waffles
			Biscuits
			English Muffins
			Crêpes
			Impossible Brownies
			Chocolate Sourdough Cake
			No-Knead Sourdough Bread
			Impossible Salmon and Spinach Pie
			Basic Whole-Wheat or Spelt Bread
			Olive and Feta Swirl Bread
			Kefir Sourdough Pizza Crust
			Dehydrated Dosa Crackers
			Injera
Part 3: Surf to Turf Fermenting
	12. Noncheese Cultured Dairy
		The Basics of Fermented Dairy
		Fermention of Dairy—A Process All Its Own
			Acid Curdling
			Starter Cultures
			Airflow
			Storage
		Nutrition of Cultured Dairy
		What Milk to Choose
			Clabber
			Buttermilk
			Cultured Butter
			Kefir
			Coconut Milk Kefir
			Villi Yogurt
			Sour Cream
			Kefir Cream
		Using Dairy Ferments in Delicious Dishes
			Herb-Honey-Mustard Kefir Salad Dressing
			Summer Berry Kefir Smoothie
			Radish Raita
			Cucumber-Kefir Salad
			Cold Cucumber Soup
			Vanilla Almond Kefir Ice Cream
			Chocolate-n-Honey Sour Cream Ice Cream
			Kefir or Yogurt Parfait
			Orange Cream Kefir Smoothie
	13. Simple Cheese
		Clabber Cheese
		Kefir Cheese
		Smierkase
		Cream Cheese
		Fromage Blanc
		Feta Cheese
		Middle Eastern Hard, Fresh Cheese
		Putting the Easy Cheeses to Use
			Chocolate Cream Cheese Frosting
			Chard and Feta
			Creamy Herb Salad Dressing
			Smoked Salmon and Cheese on Toast
			Two-Cheese Egg Salad
			Probiotic Potato Salad
			Sprouted Lentil Salad
			Mint and Feta Beetroot Salad
			Mediterranean Carrot Salad
			Minty Cucumber-Tomato-Feta Salad
			Mediterranean Quinoa Garden Salad
	14. Meats and Fish
		History of Meat Preservation
		Ensuring Safe Fermentation
		About the Fermented Meat and Fish Recipes
		Ingredients
			Meat and Fat
			Pink Salt or Cure #1
			Cure #2
			Starter Cultures
			Sausage Casings
			Sugar
			Spices
		Sausage-Making Techniques
			Grinding
			Mixing
			Stuffing
			Fermenting
			Smoking
			Drying
			Storing
			Pickled Salmon
			Pickled Mustard Herring or Mackerel
			Fermented Tuna
			Corned Beef
			Corned Beef Dinner
			Easy Brined and Smoked German Sausage
			Pepperoni
			Lebanon Bologna
			Merguez
			Summer Sausage
Appendixes
	A Glossary
	B Great Resources
	Index
About the Author