Probiotic-rich, enzyme-filled cultured or fermented vegetables and fruits are some of the best foods you can eat to improve your digestion and strengthen your immune system. This cultured apple goji berry compote is a great way to enjoy the benefits of cultured foods if you are new to them. This yummy apple compote is a sweet and tangy mix of Fuji apples and goji berries fermented in a fragrant orange, apple, ginger, and cinnamon juice blend. Both adults and children will enjoy this sweet compote with delicious spices that adds warmth to the body.
I use to have terrible indigestion and acid reflux on almost a daily basis and cultured foods help heal my digestive system and made me feel like a new woman! The recipe I’m sharing with you today is one of my favorite go-to recipes from my new cookbook Deliciously Holistic which is coming out in April 2013!
Lactobacilli or microorganisms are high in natural enzymes and are responsible for turning the starches and sugars in vegetables and fruits into lactic acid. Lactobacilli predigest the cultured fruits or vegetables making them easier for your body to digest. The culturing process also increases the nutrients in these foods.
Lactic acid promotes the growth of healthy microflora in our intestines along with acting as a natural food preservative that prevents bad bacteria from growing and causing food to spoil.
Enjoy this compote on its own or with other foods and reap the benefits of all the healing probiotics and enzymes! If you don’t have goji berries, you can substitute other unsulfured dried fruits like currants, raisins, cherries, blueberries, or cranberries.
Liquid whey can be made by straining organic yogurt overnight in the refrigerator. The liquid that comes off of the yogurt is the whey. If you use the whey this recipe will not be dairy free. You can use culture starter in this recipe with excellent results.
If you like this recipe and cultured or fermented foods and would like to contribute to the conversation, please take a moment to leave a comment.
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Cultured Apple Goji Berry Compote
Vegan, Paleo, Gluten-Free, Dairy-Free
Makes around 5 cups
5 medium organic Fuji apples—cored, unpeeled, and cut
1 peeled orange
½ teaspoon unrefined sea salt
3 tablespoons coconut sugar, Rapadura, or Sucanat
2 teaspoons organic cinnamon
1 teaspoon fresh peeled ginger—grated
1 cup filtered or spring water (warm to 90˚F)
1 package of vegetable culture starter or ⅓ cup liquid whey
⅓ cup goji berries
1 Sterilized 2-quart large mouth glass Ball jar with lid or 2 (1-quart jars)
1. Place 1 cored apple, the peeled orange, sea salt, sweetener of choice, cinnamon, ginger, and water in high speed blender and blend until mixture is smooth, around 60 seconds. In a large bowl, stir apple juice mixture and culture starter together and let sit at room temperature for 20 minutes to allow good bacteria to start feeding on the sugars in the apple juice mixture.
2. If using whey, you can skip this step and just stir whey into the juice mixture. Place remaining 4 apples in food processor and pulse until finely chopped. In a large bowl, mix the chopped apples together with the apple juice mixture and goji berries stirring until well combined and the fruits are completely coated with the liquid.
3. Spoon the apple goji berry compote in the sterilized glass jar and mash down so that the apples release their juice and are completely covered with the liquid. Leave at least 2 inches of space at the top of the jar to allow compote to expand. Place lid on jar and ferment compote at room temperature for 2 days. After culturing compote, place in refrigerator for up to 2 months.
This recipe was shared on Real Food Forager’s probiotic food challenge.