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Simple Lacto Fermented Guacamole Cups

 

Oh.my.word! I LOVE guacamole. If you do too, this recipe will absolutely make your favorites list. Filling, nutritious, and delicious, make this lacto fermented guacamole the best for your or your child's lunchbox.

 

Posted by Ashley

 

My kids are total avocado fiends. They'll eat two to three whole avocados in one sitting. Just cut them open, hand them a spoon and they go to work. As a mom, that makes me happy because I know they're getting a good source of both healthy fats and fiber. Avocados have a surprising amount of fiber, and each one provides half the daily recommended amount for an adult. Not too shabby!

I like portioning out ferments into small jars because they fit well into my little one's lunchbox. Made ahead the day before and left out of the refrigerator, they'll have 18 to 24 hours to culture at room temperature before lunchtime the next day.

 

How to Make Lacto Fermented Guacamole | Fermentools.com

For guacamole, in particular, I've seen parents suggest taking a small sheet of plastic wrap and pressing it into the top of the guacamole so that it seals it off from air contact and prevents browning. Others also try adding a very thin layer of lemon juice to the top to keep it submerged and prevent top browning. My little ones just stir the brown part right in, so it's up to you and your kids.

Either way, make sure you leave a little bit of air space in the jar for expansion. With a short ferment, it'll just be enough to add a bit of flavor and nutrition without too much fizz.

 

How to Make Lacto Fermented Guacamole

 

Start by making your favorite guacamole. I start with two to three avocados, cubed, and add in one small finely-minced onion, one to two pressed cloves of garlic, and a bit of salt and pepper. Occasionally, I add just a dash of ground cumin as well. Finish it with a dash of lemon juice to delay browning and add a bit of acid tang.

To add the starter culture, you have a few options:

  • Add in a bit of liquid from a successful brine-based ferment. I'd suggest about a teaspoon per cup of guacamole. If you're using this method, skip adding salt to your guacamole because the salt will already be present in the brine. Taste it and make sure the salt is good to your taste, and add more if you like.
  • Add in a bit of whey from a successfully cultured cheese ferment, or from a strained batch of yogurt. Be sure it's a clean batch or a relatively new tub of yogurt because old or contaminated whey could introduce strange cultures that will give off flavors to your ferment.
  • Add in the contents of a probiotic capsule and be sure to stir well to prevent clumping. Depending on the strength of your capsule, which varies by brand, one should be plenty for two cups of guacamole. You'll need to adjust based on your own experience.

 

How to Make Lacto Fermented Guacamole | Fermentools.com

 

Of the choices, my favorite way to make it is using the brine from a successful batch of plain sauerkraut. The salt and ever so slight cabbage flavor from the ferment complement the guacamole, and I've started using sauerkraut brine as the salt source for my dinnertime guacamole as well. Even without thinking ahead and remembering to ferment it ahead of time, sauerkraut brine adds great flavor to guacamole at the last minute.

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Ashley Hetrick of Vermont Mango Plantation | FermentoolsAshley is an off-grid homesteader in central Vermont. She is passionate about fermentation, charcuterie, and foraging. Read more about her adventures at PracticalSelfReliance.com.

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