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How to Use This LessonWe’ll be making some favorite’s in this bonus, mini-lesson of Get Cultured! How to Ferment Anything. Remember to scroll all the way down so you don’t miss a thing.
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Get Cultured! How to Ferment Anything: Tomato Ketchup & Homemade French FriesThank you for signing up for the bonus lesson of Get Cultured! How to Ferment Anything. In this brief mini-lesson, I’ll teach you how you can transform two classic and beloved foods through the time-honored process of fermentation. We all know and love French fries and ketchup – two foods that call to kids and adults alike. Unfortunately, they’re usually loaded with unhealthy ingredients so while we might enjoy that deep and rich flavor of ketchup or the simultaneously crispy and soft texture of French fries, we’re doing our bodies a disservice every time we eat them. Commercial ketchups are typically loaded with high fructose corn syrup – a component of food known to lower immunity and contribute to metabolic disease. French fries, by contrast, are usually fried in unhealthy hydrogenated or refined vegetable oils such as soybean, cottonseed or canola oil – putting our bodies at further risk of cancer, obesity, metabolic syndrome and cardiovascular disease. Regular French fries also pose a secondary risk; they are a potent source of acrylamide a cancer-causing chemical naturally found in starchy fried foods like French fries and potato chips; fortunately, the processes I teach you below will help to not only improve both of these beloved foods in a few simple steps but also reduce acrylamide and other potentially harmful components of food. |
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This lesson includes:VIDEOS: Lacto-fermented French Fries, Probiotic Naturally Fermented Ketchup SPECIAL INGREDIENTS: To make ketchup of French fries, you will need either fresh whey or a starter culture. To make fresh whey see our downloadable materials. For dairy-free starter culture see sources. |
Master DownloadDownload all the recipes, tutorials and fact sheets in one file by clicking here (PDF). Alternatively, you may download the tutorials, recipes and fact sheets individually, if desired.
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What We’re Making & Why!Tomato KetchupMost tomato ketchups are produced using high fructose corn syrup, an ingredient with documented negative effects. While the corn refiners association and other industry groups argue that consuming high fructose corn syrup is no different than consuming other sweeteners, the research disagrees. Indeed, a recent study undertaken at Princeton University found that rats consuming high-fructose corn syrup experienced greater levels of weight gain, abnormal increases in abdominal fat and elevated levels of tri-glycerides compared to rats consuming an equivalent amount of calories from plain sucrose1. High fructose corn syrup is also implicated in insulin resistance and type II diabetes2,3. For children, those constant lovers of ketchup, the trend seems worse – setting up their still-developing bodies for myriad diseases as they grow. In the videos below, you’ll learn how to make your own ketchup from scratch using high quality, simple and unrefined ingredients: tomato paste, cider vinegar, sea salt, spices and a touch of honey (an optional ingredient). Combined these simple ingredients provide critical nutrition including trace minerals and lycopene – an antioxidant thought to improve prostrate health; moreover, early research indicated that lycopene may help to improve diabetes and male infertility while also potentially reducing the effects of skin aging. Lycopene also shows health-protective effects including reducing the risk of cardiovascular disease and cancer. By preparing our ketchup with wholesome and natural ingredients we provide ourselves with essential sustenance, the pleasure of eating the foods we love and added benefit of fermentation which increases B vitamins, food enzymes that help us to digest sugars and starches as well as beneficial bacteria that optimize our digestive and immune systems for wellness. French FriesLike ketchup, French Fries are a much-loved and much-loathed food. They taste great and nothing goes better with a burger than a side of fries; unfortunately, most French fries are riddled with problems. The starchy foods may not be ideal with those suffering from insulin resistance or diabetes, and most French fries are fried in unhealthy oils: hydrogenated or partially hydrogenated vegetable oils which are rife with trans-fatty acids implicated in a slew of modern diseases such as cancer, heart disease, diabetes among others. When they’re not fried in trans-fatty acids, restaurateurs will typically fry them in liquid vegetable oils such as canola, soybean or cottonseed oil. While this attempt at health-consciousness is undoubtedly well-intentioned, the results are detrimental. These vegetable oils are extracted through chemical solvents, bleaching, deodorizing and high heat resulting in rancid oils that can promote inflammation rather than heal it. As an added insult, the process of frying starchy foods can produce a naturally-occurring carcinogen called acrylamide. Fortunately, by first fermenting potatoes before frying oven-frying them to produce French fries dramatically decreases the amount of acrylamide produced. As the beneficial bacteria consume the sugars and starches naturally present in potatoes, acrylamide formation is reduced. In this lesson, you’ll learn how to prepare oven-fried French fries at home while reducing acrylamide formation through the art of fermentation – a process that offers benefits on every food from milk to meat, vegetables to fruit, beans and grains as you’ll learn in the remaining lessons of Get Cultured! |
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Videos: Real Tomato Ketchup & French Fries Done Right |
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How to make naturally probiotic ketchupDid you know that the original version of tomato ketchup was, like most condiments, made through a process of lacto-fermentation? Fermentation reduces the ketchup’s sugar content, increases its flavor and provides a rich source of food enzymes and vitamins. Trouble viewing the video? Click here. |
How to make lacto-fermented French friesWe all love French fries, but they can be a potent source of the naturally occurring carcinogen acrylamide? Fortunately the process of lacto-fermentation dramatically reduces acrylamide in French fries, making this classic and beloved dish a guilt-free indulgence. Trouble viewing the video? Click here. |
Master DownloadDownload all the recipes, tutorials and fact sheets in one file by clicking here (PDF). Alternatively, you may download the tutorials, recipes and fact sheets individually, if desired.
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TutorialsThese quick and easy tutorials will provide you with information you need on preparing starter cultures for use in making Tomato Ketchup and Lacto-fermented French Fries. Note, that not all fermented foods require a starter culture; however, knowing how to prepare a starter culture can help you to get the most out of this online cooking class. |
RecipesGF: Gluten-free, or gluten-free option
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Fact SheetsThese simple FACT sheets provide you with information about how and why fermented foods nourish. In addition to reducing the production of acrylamide in French fries, increasing vitamins, minerals and other nutrients, fermented foods prove critical to health, digestion and immunity. |
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Get Cultured! Learn to Ferment Anything!Sign up now! This 13-lesson series is available for only $149. Hurry! The price goes up on March 1st! Order today any also receive our e-book Get Cultured! Probiotic Recipes from Nourished Kitchen. Or purchase one week’s access to the individual lessons of your choice for just $20 each.
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Further Reading and Sources
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