Including fermented foods in your diet can benefit your overall health and well-being, and the DIY process is easier than you think! Learn the fundamentals of fermentation, and follow this step-by-step process to start fermenting your own foods at home.
WHAT IS FERMENTATION?
Fermentation is an ancient process of preserving food. It’s a natural process whereby the bacteria present in fresh foods (microorganisms including yeast and bacteria) convert starch and sugar into alcohol or acids that act as a natural preservative.
Popular types of fermented foods include:
- Sauerkraut
- Kombucha
- Tempeh
- Yoghurt
- Cheese
- Sourdough bread
- Kimchi
- Beer and wine
Through the process of fermentation, the ingredients' flavours are enhanced, nutrients are broken down, making them easier to digest, and beneficial bacteria are developed. Fermentation also helps to break down and destroy antinutrients, which may interfere with nutrient absorption. Examples of antinutrients include phytates and lectins: compounds found in grains, legumes, nuts, and seeds.
BENEFITS OF FERMENTED FOODS
Beneficial bacteria, or probiotics, present in fermented foods are associated with a variety of health benefits and are essential for the health of the gut microbiome.
The human microbiome consists of communities of symbiotic, commensal, and pathogenic bacteria and is unique to each of us. These microbes live throughout the body, with a majority taking residence in the intestinal system, mainly the colon. Beneficial bacteria have an important role to play in the body; they are responsible for producing specific vitamins, breaking down toxins, producing enzymes required for digestion, breaking down plant fibre and fatty acids, stimulating the immune system, and helping with the absorption of various minerals including calcium, copper, and zinc.
In addition to improved immune function and intestinal and digestive health, probiotics have been shown to improve mood. Certain bacteria found in the gut produce more than 90 percent peripheral serotonin, a neurotransmitter within the brain-gut axis that is essential for emotional well-being and bowel motility. Also, some probiotic strains found in fermented foods have been linked to a reduction in the symptoms of anxiety and depression.
THE MAGIC OF FERMENTATION
All you need to make your own ferments at home is salt and fresh vegetables. It’s that simple! Fresh vegetables provide the natural bacteria and carbohydrates; the salt works to pull the water from the vegetables and take its place in the cells, which creates the brine (salty water). The salt content prevents the growth of unwanted bacteria but allows the growth of good Lactobacillus bacteria. This process results in lacto-fermented foods that are excellent sources of probiotics with a tangy, slightly sour flavour that will add excitement to your dishes. No preservatives, chemicals, or cultures need to be added.
DRY BRINING
Typically used for chopped or shredded vegetables like cabbage, carrots, beets, and onion, and perfect for making sauerkraut or kimchi. No water is required; instead, the brine is created from the vegetables themselves.
Basic Dry Brining Recipe:
Ingredients
- 1 Tbsp sea salt per 2 lb vegetables to fill 1 quart glass jar (2% salt of the total weight of the cut vegetables)
Instructions
- Chop, shred, or finely slice your vegetables, and add them to a large bowl.
- Sprinkle on the salt, and massage with your hands or pound with a wooden mallet or tamper for about 20 minutes. You will notice juices being released.
- Firmly pack the vegetables with the brine into a clean wide-mouth glass jar, making sure the vegetables are sitting below the brine. You can use a food-safe pickle weight or add a large cabbage leaf to act as a barrier, so the vegetables are not exposed to the air. Firmly seal the jar and keep it at room temperature.
- The vegetables in the salty brine will bubble with fermenting activity as the bacteria consume the sugars in the vegetables, release lactic acid, and produce carbon dioxide. It’s important to burp your jars by opening them every so often or use a venting lid so that fermentation gases or any overflowing brine can escape. The brine becomes acidic, which helps to preserve the vegetables and prevent spoiling.
- The fermentation time will depend on several factors including the temperature of the environment. A slower ferment at 60–70°F is preferred. Foods ferment faster in a warm environment, so find a cooler spot in your home when fermenting in the warmer months. Generally, it will take a few weeks, but taste it for readiness and your desired level of pickled flavour.
- When the ferment is ready and you are happy with the taste, transfer it to the fridge. It will stay fresh and crisp for months.
Wet Brining
A process used for large pieces of vegetables or vegetables left whole like pickles or green beans.
Basic Wet Brining Recipe:
Ingredients
- 1–2 tsp sea salt
- 1 cup of filtered water for 1 lb vegetables to fill 1 quart glass jar
Instructions
- Make the salt water brine by mixing salt into cold water, and stirring until completely dissolved.
- Follow steps three through six of basic dry brining recipe.
TROUBLESHOOTING TIPS
- Be careful not to overfill your jar. During fermentation, the vegetables are active and will bubble. The brine can spill out of the jar and create a huge mess.
- Keep your vegetables submerged in the brine. Anything that is exposed to air has the potential to harbour unwanted yeast and bacteria, which may lead to spoilage.
- Remember to frequently burp your jar(s) to allow the fermentation gases to escape, otherwise the jar can burst. Consider using a venting lid, which has a one-way valve designed to release the fermentation gases while preventing oxygen from entering the jar.
- Choose a salt that is free of any additives including anti-caking agents or iodine, as these can interfere with the colour and flavour—sea salt is a good choice.
Embrace the process of fermenting, and enjoy probiotic-rich foods made from scratch. Adding fermented foods to your diet can not only enhance the flavour of your meals but also aid in digestion, support immunity, improve intestinal and digestive health, and improve mood.
