In Western cuisine, many of the sour flavors we are accustomed to come from our condiments and salad dressings. If you enjoy eating sandwiches, burgers, and salads, then adding a cultured condiment or dressing provides a great way to get your probiotics. Of course, you also can add a natural pickle or some sauerkraut, chutney, guacamole, or corn salsa (see separate recipes) for an even greater benefit. This chapter also covers one recipe each for a probiotic jam and chutney.
The condiment recipes for probiotic mayonnaise, ketchup, garlic mustard, yogurt chive salad dressing, and kombucha vinaigrette salad dressing become probiotic when you add yogurt, kefir, or sauerkraut juice to them. If you wish, you can also let them ferment at room temperature. This creates a stronger sour flavor and increases the probiotic content.
Mayonnaise
Makes about 2 cups
• 3 egg yolks, allowed to warm for a few minutes at room temperature
• 1½ cups olive oil, plus more if needed (may substitute with another oil)
• ¼ cup lemon juice
• 3 tablespoons yogurt or kefir (or 2 tablespoons sauerkraut juice)
• ¼ teaspoon onion powder
• ¼ teaspoon mustard powder
• ¼ teaspoon sea salt, plus more to taste (you may not need any if you use sauerkraut juice)
Blend egg yolks, half the lemon juice, mustard and onion powders, and sea salt. Open blender lid and begin to add the olive oil very slowly as the blender runs. Pace yourself so that it takes at least 3 minutes to add all the olive oil; this is how slow you need to pour it or drip it in. The oil will only get incorporated into the emulsion if you add it at a slow stream. Add only as much oil as you need to get the right thickness for your mayonnaise, keeping it a little too thick if you are using sauerkraut juice. Finally, add the yogurt, kefir, or sauerkraut juice. Taste and add additional sea salt or lemon juice if needed. Turn off the blender, scrape out the mayonnaise into a bowl or container, and enjoy. Lasts about one week in the refrigerator.
Ketchup
Makes about 2½ cups
• 2 cups tomato paste
• ¼ cup maple syrup, honey, or brown sugar
• ¼ cup yogurt, kefir, or sauerkraut juice
• 2 tablespoons apple cider vinegar
• 1 teaspoon lemon juice, plus zest of half a lemon
• 1 teaspoon sea salt, plus more to taste (you may not need any if you use sauerkraut juice)
• 1 teaspoon allspice
• ½ teaspoon onion powder
• ¼ teaspoon mustard powder
• ¼ teaspoon ground cloves
• Optional: one small clove garlic (crushed) or small handful chives (diced)
Thoroughly mix together all ingredients in a mixing bowl or a blender. Taste and make any needed adjustments to suit your preferences, adding extra sea salt, spices, or lemon juice. Transfer to a jar or container to store in the refrigerator or ferment at room temperature for up to 3–5 days. This will keep in the fridge for at least two weeks.
Garlic Mustard
Makes about 2 cups
• 1¼ cups brown mustard seeds (may substitute up to half with black mustard seeds, which are spicier)
• ½ cup water, plus 3 cups for soaking seeds
• ¼ cup lemon juice
• 1–2 cloves garlic, crushed
• 3 tablespoons yogurt, kefir, or sauerkraut juice
• 2 teaspoons maple syrup, honey, or brown sugar
• 1 teaspoon turmeric powder
• 1 teaspoon sea salt, plus more to taste (you may not need any if you use sauerkraut juice)
• 1 tablespoon sea salt for soaking seeds
• ½ teaspoon onion powder
Wash the mustard seeds. Place them in a bowl or jar with 1 tablespoon salt, cover with 3 cups of water, and let the seeds soak in this salt water for 24–48 hours. Drain them using a strainer. Grind with a mortar and pestle, blender, or food processor. For whole grain mustard, crush only half of the seeds. Mix in the other ingredients, taste, and add additional salt or spices if you prefer. For a really smooth mustard, you can run it through a strainer to remove any hulls. Transfer mustard into a jar or container, cover loosely, and let it ferment at room temperature for 2–3 days before moving to the refrigerator. It will last for at least two weeks in the fridge.
Yogurt Chive Salad Dressing
Makes ½ cup of salad dressing, about enough to dress one large salad
• ¼ cup yogurt
• 2 tablespoons chives, finely chopped
• 1 tablespoon parsley, finely chopped
• Juice and zest of half a lemon
• 1 tablespoon olive oil
• ¼ teaspoon sugar or honey
• ¼ teaspoon sea salt
• Dash of black pepper or cayenne pepper
Mix together all ingredients in a bowl or a blender. I like the taste of fresh herbs, so I do not ferment this dressing, but you can leave it at room temperature for a few hours if you wish.
Kombucha Vinaigrette Salad Dressing
Makes ½ cup of salad dressing, about enough to dress one large salad
• ¼ cup kombucha
• ¼ cup olive oil, or more if you prefer
• 1 tablespoon lemon juice
• 1 teaspoon fresh herbs (chopped finely), such as thyme, marjoram, oregano, tarragon and/or rosemary
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon maple syrup, honey, or brown sugar
• Dash of black pepper
• Optional: Replace onion and garlic powder with 1 clove garlic (crushed) or ¼ cup red onion or shallot, diced
Mix together all ingredients using a blender. Taste and adjust flavor by adding additional oil, salt, or lemon juice as necessary. The major variation with this one is the strength of the kombucha, which can be mild (requiring more lemon juice) or very vinegary (perhaps requiring more oil). I like the taste of fresh herbs, so I do not ferment this dressing, but you can leave it at room temperature for a few hours if you wish.
Plum Ginger Jam
Makes 3–4 cups
Jam ingredients:
• 2 pounds ripe plums, pitted and chopped
• ½ cup gingery honey (recipe below; takes 5 days)
• ½ teaspoon sea salt
• Optional: 2 tablespoons yogurt whey, water kefir, cider, or other culture
Gingery honey:
• 1 inch piece of ginger, peeled and finely chopped
• ½ cup honey
Put chopped ginger in a jar or cup. Cover with honey. After 5 days, mix it together and use honey.
To make the jam, start with a mixing bowl. Combine plums, gingery honey, salt, and the optional culture. Stir these together, then transfer to a jar or container. Let it ferment for 3 days and then transfer to refrigerator. You can use right away and as needed; it will keep in the refrigerator for about one month.
Curried Apple Chutney
Makes about 6 cups
This is a tasty side dish that you can enjoy with just about any main course. Choose a firm variety of apple, such as Granny Smith, Rome Beauty, Honeycrisp, Golden Delicious, Empire, Northern Spy, or Pink Lady. If you prefer, you can substitute firm peaches or pears instead of apples.
• 6 cups sliced apples (apple pie size)
• ½ cup whey or water kefir
• ½ cup lemon juice
• ¼ cup sugar (or more, to taste)
• 1 teaspoon sea salt
• 4 teaspoons mild curry powder
• Optional: 1 cup raisins, 1 cup chopped celery, or 1 cup sliced green bell pepper (each provide an additional sweet or savory taste)
Mix all ingredients in a bowl and taste to ensure the proportions are about right for you (add more of anything as needed). Transfer to a jar, crock, or other container, and cover loosely. You may like this a little sweet or with a stronger sour taste; start tasting it after one day and be prepared to give it 2–4 days to ferment. Once it is ready, cover the container tightly and store it in the refrigerator for up to two weeks.
