Fermented Rhubarb, Orange + Vanilla Compote

 
Fermented Rhubarb Compote Gut Health Recipe Gutsy
 

 

A delicious compote that can be enjoyed as part of breakfasts, lunches or dinner as it compliments both sweet or savoury dishes alike. Have it with soaked oats, on top of your porridge, yogurt, meat or on a cheese board. Rhubarb is a great source of fibre as well as good for supporting brain and cardiovascular health, making a great fruit to ferment.

By heating the rhubarb, there are chances that some of the natural microbes may be killed off in the process so adding a probiotic booster will help kickstart the ferment into action.

 
 

INGREDIENTS

350g rhubarb, finely sliced
70g organic honey
¼ tsp vanilla paste or ¼ bean
1 bay leaf, torn
2 star anise
¼   tsp Himalayan salt
Zest and juice of ½ a medium orange
½ tsp probiotic booster - plain kombucha or ACV (alternatively 2 probiotic capsule(s) or ½ tsp probiotic powder works)

METHOD

Combine the rhubarb, honey, vanilla, spices and salt in a small saucepan. Gently heat for 5-7 minutes at a very low simmer, allowing the juices to release.  Heat until the rhubarb is has just started to soften. Remove the compote from the heat and set aside to cool to room temperature.

Once cooled, add your probiotic booster to the rhubarb and stir well.

Transfer to a sterilised jar, keeping the spices in, seal tightly, and allow the compote to ferment at room temperature (23-35°C) for 3-4 days until it is bumbling and active. It is now ready to eat.

Otherwise label the compote and transfer it to a fridge or cold place, where it will keep for up to two months if unopened. Once opened, consume in 7-10 days.

 

 

HOW TO STERLISE A FERMENTING VESSEL

Sterilise a jar by either running it through a hot dishwasher cycle, or baking in the oven at 150oC for an hour. Always make sure all washing up liquid remains on the glass.  Gove them an extra rinse in hot water if you are not sure.

 

RECIPE CREDIT

 
Nena Foster  Gutsy Gut Health UK

Recipe by Nena Foster, photograhy © Flora Nichol. All rights reserved. 

 
Flora Nichol