Healthy Eating

How to Make Fermented Foods at Home

Fermentation promotes the health of your entire digestive system.

How to Make Fermented Foods at Home
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Young coconut crème pudding with almond whipped cream

1 to 3 coconuts to yield about one cup of meat
one package of kefir starter materials with enzymes
1 cup whipping cream
1/8 teaspoon white stevia powder
Nonalcoholic almond extract, to taste
Mint leaves and chopped almonds for garnish

1. Drain liquid from the young coconuts before cracking them open. Reserve the water if desired for step 4. For instructions on how to drain a coconut, see
2. Open the coconut by using a hammer to carefully drive a cleaver into the shell, lodging it firmly in the husk. Continue striking the top of the cleaver repeatedly, driving it all the way through the husk.
3. Scoop out the soft white meat with a spoon. Wash off the brown skin.
4. Place the meat in a blender and puree with the kefir starter and enough water or coconut water to create a thick, creamy pudding.
5. Pour the mixture into a glass bowl and cover with an airtight lid. Let stand at room temperature (about 70 degrees) for 8 to 12 hours for soft pudding or 24 hours for a fluffier, slightly sour dessert. To maintain an even temperature, wrap the bowl in a towel and place in an insulated Styrofoam container.

To make almond whipped cream
1. Beat the cream and stevia powder in a chilled mixing bowl with a whisk or electric beater until soft peaks form, about 3 to 5 minutes.
2. Fold in the almond extract. Use immediately or place in an airtight container and refrigerate for up to 4 days.

To assemble
1. Place the fermented coconut in a food processor or blender and puree until smooth and creamy.
2. Serve in a decorative bowl with a dollop of almond whipped cream, and garnish with a mint leaf and a sprinkle of chopped almonds.

SERVES 4. Per serving: 277 calories, 28 g fat (19.7 g saturated fat), 5 g carbohydrate, 2 g protein, 2 g fiber, 41 mg calcium, 26 mg sodium.