Serving Fermented Foods and Pickles

Thursday, September 19, 2013 10:26 AM | Wise Woman (Administrator)
by Anne-Marie Fryer Wiboltt

It is a real art to know when and how to serve different fermented foods and pickles, but the basics are easy and just common sense. One of the main values of fermented foods and pickles are their ability to create balance in a meal.

Light, spicy, moist, and short term fermented foods and vegetable pickles are better served in the summer months or with heavier types of food. These include vegetable brine pickles, kefir, yogurt, kvass, pressed salads, cucumber pickles, kimchee etc. Strong, salty, drier, or long term fermented foods and pickles are best in the colder months, or served with lighter dishes. Long term fermented foods are miso, tamari and vegetable pickles made with those products. Sour tasting and spicier types of fermented foods and pickles, such as sauerkraut and ginger pickles, are delicious with oily, greasy dishes such as heavy sauces, meat dishes, deep fried foods and tempura, because these fermented foods aid in the digestion of fats.

Besides making balance in a meal, creating variation, and adding flavor, fermented foods and pickles have a medicinal effect. Often lighter, short tern fermented foods and vegetable pickles are preferred by a heavier body type and long term stronger fermented foods are preferred by people feeling weaker and under the weather. Another example of fermented foods individual medicinal benefit is the sour tasting fermented foods such as sauerkraut, supporting and toning the liver.


3 cucumbers, in thin slices
1 Tbsp sea salt
1 Tbsp honey
1 Tbsp raw apple cider vinegar
1 c water

Mix the salt with the cucumbers and let it sit under pressure for 2 hours. Pour off the liquid and make a marinade of water, honey and apple cider vinegar. Pour it over the cucumbers. Let it marinade for 1—5 hours.

•Variation: Use apple juice instead of water and honey and add thin-cut onion rings to the cucumbers or use other vegetables or fine-cut apples or pears. 1 Tbsp olive oil can be added to the marinade together with fresh minced parsley.


1 lb shallots
4 c water
1 Tbsp sea salt
5 bay leaves
2 Tbsp barley malt

Clean and rinse the onions and place them in a big jar. Bring the water to a boil, add the salt, bay leaves, and malt. Let it cool before pouring it over the onions. Place an air tight lid on the jar and let it sit for 2 months. A delicious, sour, pungent pickle.

•Variation: Parboil the onions in boiling water for 2—3 min., before adding the marinade. In this way they will be done in 2 weeks. Herbs and rice vinegar can also be added, if you want the pickles to be done in 2 days.

Anne-Marie Fryer Wiboltt is a Waldorf class and kindergarten teacher, biodynamic farmer, author and nutritional counselor. She has taught nutritional cooking and counseled for 25 years in her homeland Denmark, Europe and the United States.

She trained as a macrobiotic cooking teacher and counselor and studied the principles of oriental medicine and the research of Dr. Weston A. Price before embracing the anthroposophical approach to nutrition, food and cooking.


This Four week course will explore some of the many benefits of fermented and cultured foods, and why it is important to include them regularly with every meal. You will be guided through the steps of making sauerkraut, kimchi, pickled vegetables, kefir, soft cheese, and yogurt, as well as get a chance to discover new fermented drinks such as kvass, wines, and beers. I will aim at answering personal questions around your culturing and fermenting experiences.

Intuitively we know that cultured and fermented foods are real health foods. Naturally fermented and cultured foods are an exceptional way to prepare different ingredients and some of the most important side dishes and condiments in our diet. They are often overlooked or not mentioned when we describe what we had for dinner, and yet they are pivotal in creating a well-balanced, nutritious meal.

They add a bounty of nourishing, life-promoting substances and life forces, almost miraculous curative properties, and a wealth of colors, flavors, and shapes. They increase the appetite, stimulate the digestion, and make any simple meal festive and satisfying. The course will be highly practical with many hands-on activities.


In this Four week course you will learn about the nutritional needs of your growing child and receive delicious, seasonal, wholesome nutritious menus and recipes on affordable budget so as to encourage children to eat and live healthy.

During this course we will explore the nutritious needs for your growing child.

We will discover how rhythm, simplicity and nourishing activities support a healthy child development. You will find new ways to encourage your child to develop a taste for natural, wholesome foods as well as receive and create delicious, seasonal nutritious menus and recipes that stay within the limits of your budget.

Cooking for the Love of the World:
Awakening our Spirituality through Cooking

by Anne-Marie Fryer Wiboltt

A heart-centered, warmth-filled guide to the nurturing art of cooking. 200 pages, softbound

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