Recipes

FERMENTATION.

What are cultures and fermented foods?

Fermentation is the transformation of foods by various bacteria, fungi and the enzymes they produce. This transformative power produces alcohol, and is used to preserve food and to make it more digestible, less toxic and even more delicious.

Fermentation uses anaerobic metabolism – that is the production of energy for nutrients without oxygen. Fermentation has its routes deep in civilisation and has been on Earth for millions of years. Once upon a time, in the first two billions years of life on Earth, the only inhabitants were bacteria and they transformed the planet’s surface and atmosphere and invented all of life’s essential miniaturized chemical systems.

In modern-day kitchens fermented fruits and vegetables are fermented using the process of lacto-fermentation. By keeping vegetables submerged under liquid a selective environment is created where moulds and other oxygen-dependent organisms can’t grow, thereby encouraging acidifying bacteria. Lactic acid is the natural preservative that inhibits the putrefying bacteria. Starches and sugars on the fruit and vegetables are converted into lactic acid by the many species of lactic-acid-producing bacteria and this enhances their digestibility and increases their vitamin levels. These beneficial organisms produce many helpful enzymes as well as antibiotic and anti-cancer causing substances. The lactic acid holds the fruit and vegetables in a state of perfect preservation and promotes the growth of healthy bacteria in the intestines.

You can also ferment dairy products. Without refrigeration or pasteurization, milk sours and separates spontaneously. This process is called lacto-fermentation when lactic acid producing bacteria begins digesting or breaking down both milk sugar (Lactose) and milk protein (casein). When these friendly bacteria have produced sufficient lactic acid to inactivate all the putrefying bacteria, the milk is effectively preserved from spoilage for several days or weeks and in the case of cheese which undergoes further fermentation of a different type, for several years. Fermented milk results in many beneficial changes. It breaks down casein which can be one of the most difficult proteins to digest. Culturing restores many of the enzymes destroyed during pasteurization including lactase which helps to digest the lactose and numerous enzymes which help the body to absorb calcium and other minerals. Lactase produced during the culturing process allows many people who do are sensitive to whole milk products to tolerate fermented milk products.

Research has shown that regular consumption of cultured dairy products lowers cholesterol and protects against bone loss. In addition, cultured dairy products provide beneficial bacteria and lactic acid to the digestive tract. These friendly bacteria and their by-products keep pathogens at bay, guard against infectious illnesses and aid in the fullest possible digestion of all the food consumed.

What type of fruit and vegetables can I ferment?

Cucumbers, Beets and turnips are traditional for Lacto-fermentation. Green tomatoes green and red capsicums, red cabbage eggplant onion and carrot are also very much suited to the fermentation process. Berries, apples, pineapple, peaches, pears mango and papaya all ferment beautifully and taste delicious

Herbs such as cumin, thyme, peppermint, fennel, coriander, anise, mustard seeds, black peppercorns, juniper berries, ginger, jalapeno chillies and garlic all enhance and flavour your ferments as individual as you desire.

Why should we consume fermented foods?

The best reason of all is for health and wellness!

Fermentation is the only type of preparation of food that does not destroy certain nutrients, in fact, it will create nutrients and enhance others.

Fermentation is an immune booster. It will increase your levels of Omega-3-fatty acids, digestive enzymes, B vitamins, & lactase and lactic acid that fight off harmful bacteria.

Fermentation helps break down the sugars and starches in foods. This pre-digests them and makes it so much easier for the body to assimilate and use these foods. When we eat raw vegetables many symptoms felt after like gas and bloating are eliminated by fermenting the vegetables first.

The extra benefits of probiotics and friendly bacteria in the gut makes eating fermented foods a must for optimal digestive health. Probiotic-rich food can help heal irritated gut linings and can help eliminate health issues like food allergies, irritable bowel syndrome and even some autoimmune disorders.

Fermentation is cheap and easy to make and saves the cost of buying expensive probiotics.

Fermented vegetables will most definitely improve your digestion especially when consumed before your meal. It also allows your nutrients to be absorbed properly.

What do I need to start fermenting?

Wide mouth jars ranging from 1 litre to 5 litre capacity. Many of the reject shops and even Big W stock a range of mason jars in a variety of sizes. Scavenge around at home and recycle any large food jars ideally around the 1-2 litre size is very handy for fermenting small amounts of food
Glass bowls – very handy for sourdough and brining.
Salt – sea salt, MALDON brand sea salt flakes are available in Woolworths. Any kind really but not table salt.
Cloth/material – tea towels or swatches of porous cloth or muslin and rubber bands or twine (to cover the ferments)
Ingredients – wherever possible find ingredients that are in season – this is in keeping with traditions food making wisdom and try to access the very best quality that you can afford. Homegrown and organic is wonderful. Locally grown foods taste better and are picked closer to their most ripe time. It tastes better and studies have shown that it contains more nutrients and there are no pesticides that can retard the growth of good bacteria.
Wooden spoons – wooden plastic or silicone utensils are best as metal spoons can destroy some kinds of cultures. Make sure you have a very long-handled wooden spoon for those big mason jars, they are very useful for compressing down vegetables and fruit.
A pounding tool such as a rolling pin or a muddling stick. When fermenting some vegetables, it is useful to bruise the vegetables and allows the release juices from them, containing enzymes from the cell wall. In some cases, you can simply use your hands to bruise the vegetables in this way. Chopsticks are also useful, even for stirring
Weights – To help weigh down the vegetables and keep them submerged during the fermentation process, you will need something to act as a weight. A shot glass or an old glass tea light holder does the trick too. A small plate also works. It needs to be small enough to fit inside the neck of your jar and heavy enough to weigh down the contents.
Pantry or bench space – needed for storing your jars during the fermentation process, out of direct sunlight but illuminated by indirect light.
Nutbag or cheesecloth, or very fine plastic strainer. This is used to strain the Kombucha or kefir grains. Do not use anything metal.

How do I Start?

Beyond the simple principle of keeping vegetables submerged in liquid and allowing them to ferment in that state, all the other particulars of what, where, when and how to do the approaches to fermenting vegetables can be varied and quirky.

Some traditions wilt vegetables, either in saltwater brine or in the sun, otherwise pounding or bruising of fresh vegetables allows the release of juices from them. You can ferment a single vegetable, or mix a dozen vegetables together, along with spices, fruit, or anything else that you may desire. You can ferment your selection of vegetables for a few days, or longer a couple of weeks or a month. You can ferment in a sealed jar or an open crockpot. You can ferment in a cellar or on the kitchen counter, or on a balcony, in the darkness or in full light. There is no single hard-and-fast rule for fermenting – it becomes your won art form and can be passed from one generation to the next, or from friend to friend.

You can choose to use brine (salt and water) a starter culture (using a culture powder) or whey to ferment (if you have a dairy intolerance don’t use Whey)

For the first fermentation recipe, carrots are a great place to start. They are delicious to snack on or add them to a salad

You will need:

1.5ltr jar with lid (save the lid for later)
Knife
Chopping board
Weight
Porous cloth/tea towel
Twine or rubber band.

INGREDIENTS

6 large carrots
1 teaspoon of black peppercorns
1 orange, zesty peeled off in long strips
2 cinnamon sticks
2 tablespoons sea salt, and then some for sprinkling.
Washed red cabbage leaf

Preparation:

Soak the carrots in cold water with a good dash of apple cider vinegar for 20 minutes, then scrub them thoroughly to rid them of any pesticides and prevent any mould from forming during the fermentation process.
Cut the carrots into 1 cm sticks. Place the carrots, cinnamon. Peppercorns and orange zest into your fermentation vessel and a sprinkle of sea salt as you add them.
Prepare a brine of 1.5 tablespoons sea salt to 2 cups of purified water, making sure to stir well to dissolve the salt, and fill the fermentation jar with the brine so it covers the carrots, and ensure you leave a 3 cm gap at the top for the cabbage leaf.
To weigh the carrots down and keep them submerged, fold a red cabbage leaf over and place it on top of the carrots then place the weight on top of the cabbage leaf.
Cover the jar with a porous cloth and place a rubber band around the top of the jar to stop flies and other insects getting. Place the fermentation jar in a warm spot in your kitchen away from direct sunlight but with plenty of natural light. Allow the carrots to ferment for 5 to 10 days undisturbed
The longer you leave the fermenting alone, the higher the level of good bacteria present. The extra fermentation time gives it a tangier flavour. Taste is up to you!
You will know that fermentation has begun when you will see bubbles rising to the top of the jar and water becomes cloudy. A thin layer of white scum might also form on the surface of the water. This is of no harm whatsoever and can be carefully removed with a non-metal spoon. Taste the carrots and see if the flavour is to your liking. Once you have decided they are done to your liking, remove the tea towel and put the lid on and tighten it. Store the carrots in the fridge. Once opened they will last for two months at the very least!

Starting your next batch of fermented vegetables.

It is so very easy to start your next batch of fermented vegetables or fruit.
Simply reserve a couple of centimetres of liquid from your first jar of carrots to kick start the good bacteria in your next batch.
Follow the above recipe again ensuring you add the reserved fluid – this is called culturing.
Once you have grown accustomed to the fermented carrots, you can try adding beetroot sticks to your next ferment. It will give you bright pink carrots and they taste delicious.
You can add and change the spices that you add to your mix too for a variety of favours – garlic, chilli, ginger. Add these at the start of your fermentation process.
Once your fermentation has completed and you have eaten all the fermented veggies, you can drink the fluid – it is called Kvass and it is full of good bacteria that is so very beneficial for the gut. You can add some of the kvass to a spaghetti sauce or a stew (at the end of the cooking process, just before serving) – the fermentation taste and goodness will not be lost in the cooking.