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So I’ve been getting into lacto-fermentation lately, and I decided to branch out from sauerkraut. Our blueberries have been going strong for a good while now, and I decided that I wanted to try some fruit fermentation. Everything I read about fermenting fruit gave warnings: fruit ferments quickly, and leaving it for more than 48 hours can result in an alcoholic product. I made the mistake of telling me family that, and now every time they see me with the jar full of deep purple stuff, they tease me about being drunk. I refrigerated mine quickly enough, thankfully, and it’s my favorite lacto-fermented product so far! A deep berry flavor with a slight tang…perfect for many uses.
I pureed one quart of blueberries in the blender and poured the puree into a canning jar. I added 2 tablespoons of whey from my Greek yogurt making, set the jar on the shelf down in our basement, and left it for 48 hours. After it was tart enough for my taste, I put the jar in the refrigerator where it has stayed for about two weeks and is still good.
Please note: our basement is several degrees cooler than the upstairs of our house. If you’re keeping your fermenting berries at regular room temperature, I would suggest checking them at 12 hour intervals because it may not take 48 hours.
The quart of blueberries made approximately 3 cups of puree. My favorite use for it is as a type of jam (albeit slightly runny) on bread. Ohhh..it’s so good. Add a teaspoon of butter and some protein in the form of Greek yogurt and you’ve got a great breakfast.
You can use this blueberry puree as a topping for yogurt or pancakes. Just don’t heat it or you’ll kill the probiotics from the fermentation process. Another way to enjoy this rich puree is to dilute it and drink it as juice (shown below). 1/3 cup blueberry puree, 2/3 cup water, a pinch of glucomannan, and a sprinkle of THM Pure Stevia Extract Powder all blended up together and served over ice is a refreshing drink. If you want it stronger, increase the puree or decrease the amount of water.
For Trim Healthy Mamas, I would keep this in an E setting. I used blueberries, of which up to 1/2 cup can be used in an S or FP setting, but because it is concentrated, I feel more comfortable staying on the safe side and keeping it for use with my E meals.
If you’ve been missing your breakfast juice, here’s one way to get it! This puree is fair game to use because it includes the pulp and everything (warning: your “juice” won’t be totally smooth because of this); the fiber in the pulp helps counteract the sugar in the fruit and protects you from a blood sugar spike. Besides, you’re using berries which you don’t have to watch your portions on as much as other fruit because they have a lower sugar content.
Sheryl Fernandes says
Hi Brianna,
thanks for all your wonderful THM-approved recipes!!! I have a question about the laco-fermentation of fruit. Do you know if adding whey (from yogurt making) increases the carb content of the fruit? I know tht we pour off the whey from yogurt because it is where all the carbs are….just wondering how it affects the carb count of the fruit as it goes thru this process. Thanks for your help!!
Briana Thomas says
The whey in lactofermented products is there to stop the growth of bad bacteria and provide good enzymes to start off the fermenting process. I believe that a lot of the carbs in the whey are eaten up. You can check out the cultured foods chapter in the book Trim Healthy Mama for details. 🙂
Carolyn Taylor says
Eating my lacto-fermented blueberry jam as I type! Had a couple stale almond biscuits left in the kitchen, and the jam greatly improved them! I don’t think I blended the blue berries enough, as my preserves were more chunky than runny. My hesitant mother has still yet to try it, but I love it!
I have a couple questions that I thought you might know the answer to. I had never heard of lacto-fermenting until now, so this is all new to me. Is this something you could do with any fruit, like strawberry or peach puree? Also, are the health benefits of lacto-fermented fruit superior to regular fruit? I plan on doing more research on lacto-fermentation, but I thought someone experienced like you would have answers as well! Thanks again!
Briana Thomas says
I definitely wouldn’t call myself experienced, and all I know is what I’ve found through research online.
Lacto-fermentation makes foods nutritionally superior to their regular counterparts because it introduces probiotics into the food. You can read more about the science behind it in this post: https://www.briana-thomas.com/probiotic-cabbage-lacto-fermentation-for-dummies-er-beginners/
I am assuming that you could do it with any fruit, but if you’re following the Trim Healthy Mama eating plan, be sure to keep any carby fruits in an E setting. Also, puree the entire fruit, skins and all, in order to prevent a blood sugar spike from unrestricted glucose (the fiber in the skins helps to balance this out).
Another caution: fruit ferments VERY quickly, especially sugary fruit like peaches. You’ll want to check your puree in maybe 4-8 hour increments after 12 hours, depending on the temperature you’re fermenting at, or else you’ll end up with alcohol.
I’m so proud of you for trying this, though! Not everyone is brave enough…
And speaking of lacto-fermentation, yesterday I tried some 30-day sauerkraut for the first time, and I was blown away by how good it was. Recipe coming soon. 🙂
Carolyn Taylor says
Thanks so much for answering! This was extremely helpful, and it got me more excited about trying other fruits (and maybe eventually veggies!). And I wouldn’t call myself brave (more like curious-ha!), but thanks! I definitely think that I am weird, after getting all excited about the upcoming sauerkraut recipe! 🙂 I usually just eat the stuff on my Ruben Sandwiches, which I guess if I want to keep eating I have to make rye bread soon! Thanks again for answering my questions! 🙂
Briana Thomas says
I think I’ve finally found someone as eccentric as I am. That’s totally a compliment. 😛
Carolyn Taylor says
I totally accept that as a compliment! When I first found your website I was excited because I felt like I had found a kindred spirit! 🙂
Dana Jespersen says
Hey, I am probably showing my age here, but how do I pin the individual posts, am I missing something obvious?
Thanks, Dana
Briana Thomas says
If you hover over a picture, there should be a “pin it” button displayed automatically. Simply click that button and a window will pop up giving you a choice of which of your boards you want to pin the post (with that featured image) to. 🙂