Chickpea Natto

A word of warning.  While it is brewing, this stuff smells like a morgue in a power outage during a heat wave.  It attracts the flies more than a left over snag at a bush BBQ on still summer’s day!  The smell was sufficient to keep my wife awake overnight even after shutting all the doors.  I now have set up a Meth lab in the laundry to help eradicate smell and flies.

I use Chickpeas as I have not been able to find Organic Soy Natto and most soy from Asia, I believe, comes from USA which is GMO.  The smaller Chickpeas are supposed to be better for fermenting.  Black Turtle Beans also add a variance to dietary intake.

Below are videos by Natto Dad, who from my research, has got the process down to a “T”.   My steps below are slightly different, to cater for my available of equipment and differences in ambient room temperatures.  Hot here as opposed to Japan!

Steps:-

1.         Soak 1 packet McKenzie Chickpea or Turtle Bean (375g) for 12 hours or so.

2.         Unfreeze prepacked or previous home made culture of Natto.

3.         Warm soaked beans by steaming without pressure (5 mins) then steam (not boil) in pressure cooker for 40 mins (30 mins for blackbeans).

4.         Sterilise with boiling water two desert spoons for stirring and preparing, together with the glass container in which fermentation will occur.

5.         Remove beans from pressure cooker.  Drain beans and add to glass container. 

6.         Pour over some of the pressure cooker liquid to the beans and then drain from the glass, keeping the beans moist.  (Helps fermentation process)

7.         Add prepacked Natto or previous home made culture to warm beans.  I use the full 45g/package, others use less.

8.         Stir the Natto into the beans, ensuring every bean is inoculated.  Use three desert spoons of pressure cooker liquid to help the process.

9.         Cover bean mix with toothpick pricked Cling Wrap and place it firmly on the beans to retain moisture.

10.       Cover the bowl again with toothpick pricked Cling Wrap and place it firmly around the rim of the bowl to create an airpocket.  I use moist muslin or cheese cloth for this.

11.       In an oven (thaw), dehydrator or air fryer place a bowl of water underneath the bowl of beans

12.       Preheat the oven to 37/38deg C and then keep the mixture for 18 – 22 hours at 37/38deg C.  (this is the smelly part)

13.       Place in fridge for 4 – 14 days depending on usage and taste/depth of fermentation required. 

14.       Portion and Freeze.

15.       Keep 45g pot for the next batch.

           

Figure 1Warm and Steam Soaked Beans

2 Water under, Beans covered 38c, 22hrs                        3  50g Sample unfrozen                                                 4  Closeup of sample stirred                                          5  Lunch:  Natto, Buckwheat, Bruschetta

Natto Dad Chicpea Soy from Pre Fermented Natto

Natto Dad makes Soy Natto from Pre Fermented Natto

Natto Dad makes Soy Natto from Spore Starter

Slow Cooker Pea and Ham Soup

2 Onion
2 Celery Sticks
2 Carrots
1 Ham Hock 1000 gram
2 Potatoes, Medium Size or sweet potato
8 cups Chicken Stock
1 Split Peas 500 Grams) yellow or green


Rinse the split peas well and if you have the time, soak them in water in the fridge overnight.

Discard the water and add to the slow cooker.

Put the ham hock into the pot or slow cooker and cover with chicken stock.

Allow the hock and peas to cook on high for four hours.

Roughly chop the vegetables and add them to the slow cooker.

Turn it onto low, and cook for another four hours or until the peas have melted (stir every few hours) and the hock is starting to fall apart.

Using tongs, remove the ham hock from the slow cooker and remove and discard the skin.

Chop the ham up into chunky pieces and add back to the slowcooker and season to taste.

Source: https://www.stayathomemum.com.au/recipes/slowcooker-pea-and-ham-soup-2/?fbclid=IwAR25r7HiqaUGJl9tBDo_NpAde-Qgy7DYTEkst2OjKW9H9sm__1VUoLkj0SU

Beef and Lamb Cuts and Cooking Times

Australian beef, lamb and veal meat cuts and their cooking methods can be found on the following interactive page:-

Beef and Lamb.com.au

https://www.gizmodo.com.au/2013/04/here-is-a-chart-showing-all-the-different-cuts-of-beef/

http://www.baumeluxurymeats.com/meat-cuts-guide/#mg

Cooking times and Oven Temperature Conversions

ROASTING CHART
Suggested roasting times
Use these recommendations as a guide at the start of the cooking. As these are the final internal temperatures you will need to remove your beef or lamb just before they are reached as your roast will continue to cook while resting.

ROASTING CHART – times per 500g
BEEF
	Temp	Rare 60ºC	Medium 65-70ºC	Well Done 75ºC
Rib eye/scotch fillet, rump, sirloin, fillet/tenderloin, standing rib roast, rolled rib beef roast	200ºC	15 -20 min	20 -25 min	25 -30 min
Silverside (uncorned), blade, round, topside, eye round, oyster blade	160ºC	20 -25 min	25 -30 min	30 -35 min
LAMB
	Temp	Rare	Medium	Well Done
Eye of loin/backstrap, lamb round, topside roasts, mini roast, lamb rump	220ºC	15-20 mins	20-25 min	25-30 min
Rack of lamb, four rib roast, crown roast	200ºC	20-25 min	30-35 min	40-45 min
Loin (boned and rolled), Leg or shoulder (bone in), easy carve leg or shoulder	180ºC	20-25 min	25-30 min	30-35 min
VEAL
	Temp	Rare	Medium	Well Done
Fillet, rack, leg, loin/eye of loin, rump, shoulder, boned and rolled loin, breast	200ºC	15-20 min	20-25 min	25-30 min

For more information and tips on cooking a roast go to 'How to roast' page. 

SLOW COOKING
As a general rule, beef, lamb and veal dishes requiring slow cooking of the following cuts should be simmered (or cooked in an oven at 160 - 180ºC) for 2 hours:

• Beef Chuck, topside, shin, blade, brisket, round, silverside (uncorned), skirt (diced or rolled and seasoned), shin bone in/osso bucco, boneless shin/gravy beef, oxtail and beef spare ribs 

• Lamb

Diced lamb forequarter, forequarter chops, shanks, frenched shanks, neck chops, lamb topside, leg (bone-in), shoulder (bone-in), easy carve (leg or shoulder bone out), boned and rolled shoulder or leg 

• Veal

Shoulder, forequarter, neck, knuckle 

STEAKS
There is an art to determining when your steak, is cooked to the correct degree of doneness – rare, medium rare, medium, medium well or well done – but it is easily mastered with the handy hints and tips on the 'How to tell when your meat is ready or 'done'' or download the SteakMate app.


MEASUREMENTS AND CONVERSION TABLES
Oven Temperatures

	GAS MARK	STANDARD OVEN		FAN FORCED OVEN
		ºC	ºF	ºC	ºF
Very slow	½	120	250	100	210
Very slow	1	140	275	120	240
Slow	2	150	300	130	265
Moderately slow	3	160	325	140	275
Moderate	4	180	350	160	325
Moderately hot	5	190	375	170	340
Hot	6	200	400	180	350
Very hot	7	220	425	200	400
Very hot	8	230	450	210	410
Very hot	9	250	475	230	450
Extremely hot	10	260	500	240	465

Source:  Beef and Lamb.com.au

Soup Cleanse

Preparing your Detox Soup Recipes

• Kick off this process by preparing a broth: Miso, bone broth, or vegetable broth
• Throw in healing spices: Turmeric, ginger, cumin, garlic, cinnamon, etc.
• Then come the greens and veggies: Kale, spinach, zucchini, leeks, onion, carrots, etc.
• Starchy vegetables are always a great option, including: sweet potato, plantain, acorn squash, butternut squash, parsnips, beets.
• Don’t forget the protein aspect and add: beans, lentils, nuts.
• Other things you can include are: coconut oil, olive oil, avocado, ghee, avocado oil. These healthy fats let the body intake and process the healthy properties of all vegetables.
• Next: blend it away!

Here are three detox soup recipes that will serve you amazingly:
Broccoli Detox Soup
Ingredients:

• 2.5 cups broccoli florets
• 3 celery stalks, finely diced
• 1 onion, finely diced
• 1 cup kale or spinach
• 2 carrot, peeled and finely chopped
• 2 cups vegetable or bone broth
• ½ teaspoon sea salt
• Juice of ½ lemon
• 2 tablespoons coconut oil
• 2 tablespoons collagen (optional)

Instructions:
First, heat the coconut oil in a pot, and then add the onion, celery sticks, and broccoli. Cook and stir occasionally for 5 minutes.
Add broth, let the soup boil and finally let it simmer for 5 minutes, until soft and blended.
Blend soup until it is even and thick.
Carrot Ginger Detox Soup Recipe
Ingredients

• — 2 pounds carrots, chopped
• — 2 onions, peeled and chopped
• — 6 cups bone or vegetable broth
• — 3 tablespoons fresh ginger, grated
• — 3 garlic cloves, chopped
• — 1 cup coconut milk
• — Sea salt, black pepper and onion powder to taste
• — 2 tablespoons ghee or coconut oil
• — 2 tablespoons plain protein or collagen powder (optional)

Preparation:

1. First, in a pan, combine carrots, broth, ginger and garlic. Bring mix to boil and afterwards let it simmer.
2. Next, sauté onions in a pan and add ghee. Proceed until everything is caramel-like.
3. Throw in broth mixture and onions in a blender and blend until everything is smooth and thick.
4. Finally, add coconut milk and seasonings and stir well.

Red Lentil Detox Soup
Ingredients:

• ¼ cup coconut oil, olive oil, or ghee
• 2 large sweet potatoes, peeled and chopped
• 1 apple, peeled and chopped
• 1 small white onion, chopped
• 2 large carrots, peeled and chopped
• ½ cup red lentils, rinsed
• ½ teaspoon ground cumin
• ½ teaspoon chili powder
• ½ teaspoon paprika
• 4.5 cups bone or vegetable broth
• 1-inch fresh ginger, peeled and minced
• Sea salt and black pepper to taste
• Coconut cream for topping, optional

Instructions:

1. First, warm up oil on medium heat. In the pot, add chopped sweet potatoes, carrots, apple, and onion.
2. Make sure the apples and vegetables are cooked until onions are crystalized, about 10 minutes.
3. Add lentils, ginger, cumin, chili powder, paprika, and broth to the pot. Let the soup boil and then simmer until everything softens, about half an hour.
4. Blend soup until it is even and thick.
5. Pour blend in the pot again. Let it simmer and add water if needed.
6. Finally, season it well and finish with coconut cream to taste.

Source:   dailyorganicrecipes.com

Basic BBQ Sauce

Easy peasy sticky BBQ sauce.

Ingredients

1 Brown Onion, finely chopped
6 Garlic Cloves, finely chopped
2 Tbs Olive Oil
1 Tsp ground Cumin
50ml Balsamic Vinegar
100g Brown Sugar
50ml Japanese Soy Sauce
1 Tbs Worcestershire Sauce
100ml Tomatoe Passata
2 Dried Chilies

Method

1.  Saute onions, garlic and cumin in the preheated oil until onions soften.
2.  Deglaze pan by adding balsamic vinegar and simmer a few minutes.
3.  Add brown sugar, soy sauce, worchestershire sauce, tomatoe passata and trimmed deseeded chillies and simmer for 10 minutes until sauce is sticky.
4.  Blend into a smooth sauce.

Source: Texas BBQ

Roasted potato salad with basil mayo

 One of my all time bestest summer salads with an outside BBQ kettle roast.  A family fave for Xmas dinner.

 Serves 4 to 6;  Cooking and Prep time; 1hr

Ingredients

    1 kg tiny new potatoes, unpeeled

    2 tbspn oil

    200 g button mushrooms

    ⅓ cup (50g) sun dried tomatoes, drained, sliced

    ⅓ cup (50g) pine nuts toasted

    2 tbspn basil leaves shredded
  

Basil mayo

    3 egg yolks  (use substitute for vegetarian)

    3 cloves garlic

    1 tbspn Dijon mustard

    ¼ cup (60ml) white wine vinegar

    ¾ cup (180ml) olive oil

    ⅓ tightly packed cup basil leaves shredded (chockers)

    ¼ tspn ground black pepper

Steps

    Place potatoes in baking dish, drizzle with half the oil, bake uncovered in preheated moderate (180c) oven for 45 mins.

    Heat oil in pan, cook mushrooms until browned. (4mins)

    Gently toss potatoes with mushrooms, tomatoes, pine nuts, basil and basil mayo in large bowl.

Basil mayo

    Blend or process egg yolks, garlic, mustard, and vinegar until smooth.

    With motor operating, gradually add in remaining oil, process until thick.

    Add basil and pepper, process briefly.  Makes about 2 cups.

Notes

Mayo can be made a day ahead and stored in fridge.

Source

Not So Humble Vegetables;  Womens Weekly Cookbooks

Wild Fermented Sauerkraut

Listening to the BBC the other night (the Food Chain), I heard of this recipe and it sounded too good to be true.  Cheap, simple and healthy...

From Sandor Katz's site:-

Timeframe: 1-4 weeks (or more)

Special Equipment:

• Ceramic crock or food-grade plastic bucket, one-gallon capacity or greater
• Plate that fits inside crock or bucket
• One-gallon jug filled with water (or a scrubbed and boiled rock)
• Cloth cover (like a pillowcase or towel)

Ingredients (for 1 gallon):

• 5 pounds cabbage
• 3 tablespoons sea salt

Process:

1. Chop or grate cabbage, finely or coarsely, with or without hearts, however you like it. I love to mix green and red cabbage to end up with bright pink kraut. Place cabbage in a large bowl as you chop it.
2. Sprinkle salt on the cabbage as you go. The salt pulls water out of the cabbage (through osmosis), and this creates the brine in which the cabbage can ferment and sour without rotting. The salt also has the effect of keeping the cabbage crunchy, by inhibiting organisms and enzymes that soften it. 3 tablespoons of salt is a rough guideline for 5 pounds of cabbage. I never measure the salt; I just shake some on after I chop up each cabbage. I use more salt in summer, less in winter.
3. Add other vegetables. Grate carrots for a coleslaw-like kraut. Other vegetables I’ve added include onions, garlic, seaweed, greens, Brussels sprouts, small whole heads of cabbage, turnips, beets, and burdock roots. You can also add fruits (apples, whole or sliced, are classic), and herbs and spices (caraway seeds, dill seeds, celery seeds, and juniper berries are classic, but anything you like will work). Experiment.
4. Mix ingredients together and pack into crock. Pack just a bit into the crock at a time and tamp it down hard using your fists or any (other) sturdy kitchen implement. The tamping packs the kraut tight in the crock and helps force water out of the cabbage.
5. Cover kraut with a plate or some other lid that fits snugly inside the crock. Place a clean weight (a glass jug filled with water) on the cover. This weight is to force water out of the cabbage and then keep the cabbage submerged under the brine. Cover the whole thing with a cloth to keep dust and flies out.
6. Press down on the weight to add pressure to the cabbage and help force water out of it. Continue doing this periodically (as often as you think of it, every few hours), until the brine rises above the cover. This can take up to about 24 hours, as the salt draws water out of the cabbage slowly. Some cabbage, particularly if it is old, simply contains less water. If the brine does not rise above the plate level by the next day, add enough salt water to bring the brine level above the plate. Add about a teaspoon of salt to a cup of water and stir until it’s completely dissolved.
7. Leave the crock to ferment. I generally store the crock in an unobtrusive corner of the kitchen where I won’t forget about it, but where it won’t be in anybody’s way. You could also store it in a cool basement if you want a slower fermentation that will preserve for longer.
8. Check the kraut every day or two. The volume reduces as the fermentation proceeds. Sometimes mold appears on the surface. Many books refer to this mold as “scum,” but I prefer to think of it as a bloom. Skim what you can off of the surface; it will break up and you will probably not be able to remove all of it. Don’t worry about this. It’s just a surface phenomenon, a result of contact with the air. The kraut itself is under the anaerobic protection of the brine. Rinse off the plate and the weight. Taste the kraut. Generally it starts to be tangy after a few days, and the taste gets stronger as time passes. In the cool temperatures of a cellar in winter, kraut can keep improving for months and months. In the summer or in a heated room, its life cycle is more rapid. Eventually it becomes soft and the flavor turns less pleasant.
9. Enjoy. I generally scoop out a bowl- or jarful at a time and keep it in the fridge. I start when the kraut is young and enjoy its evolving flavor over the course of a few weeks. Try the sauerkraut juice that will be left in the bowl after the kraut is eaten. Sauerkraut juice is a rare delicacy and unparalleled digestive tonic. Each time you scoop some kraut out of the crock, you have to repack it carefully. Make sure the kraut is packed tight in the crock, the surface is level, and the cover and weight are clean. Sometimes brine evaporates, so if the kraut is not submerged below brine just add salted water as necessary. Some people preserve kraut by canning and heat-processing it. This can be done; but so much of the power of sauerkraut is its aliveness that I wonder: Why kill it?
10. Develop a rhythm. I try to start a new batch before the previous batch runs out. I remove the remaining kraut from the crock, repack it with fresh salted cabbage, then pour the old kraut and its juices over the new kraut. This gives the new batch a boost with an active culture starter.

Source:  Wild Fermentation