It is the current trend among foodies and people who like to be environmentally conscious and sustainable. Fermentation fits very well within this approach and for lovers of tasty and honest food, storing food for longer is a godsend. But before we go into the benefits of fermentation, the possibilities you have and some tips for recipes, first a little more about the meaning of this term.
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Fermentation is hip! Yet it is already centuries old. Fermenting is one of the oldest and healthiest ways to make food more sustainable † In this article I will tell you more about the meaning of fermentation and its benefits. You can then learn to ferment through a handy step-by-step plan for beginners so that you can get started with it yourself. And of course you can read tips on how to use fermented products!
As mentioned, fermentation is an age-old way of preserving food well. Today, every household has a refrigerator and supermarkets are stocked with all kinds of foodstuffs all year round. Unfortunately, this has eliminated the need to ferment. That's a shame, because fermented foods have many health benefits! More on that later.
When you ferment food, you use the bacteria, enzymes and fungi already present. I would like to give you an example. Fruit and vegetables contain lactic acid bacteria. When these good bacteria come into contact with salt and are cut off from oxygen, they multiply. At the same time, the unwanted bacteria are broken down, because these bacteria need oxygen to stay alive. In short; the healthy bacteria thrive in an oxygen-poor, salty and moist environment. This combination ensures that food can be kept for months or even years.
Fermenting food has many health benefits. This way, more B vitamins are released during fermentation. In addition, fermentation ensures that unwanted substances are broken down. A good example of this is phytic acid, which is also known as an anti-nutrient. Most grain products are rich in this substance. By letting bread rise for longer, a large part of the phytic acid is broken down. This ensures that your body absorbs the desired nutrients more easily. Another health benefit is that fermented food is easier to digest, because it is actually already 'pre-digested' during the fermentation.
I would like to conclude with the main health benefit; fermented foods contain probiotics. These good bacteria are important for a healthy intestinal flora. It is precisely these healthy bacteria that most people get far too little. One of the reasons is that in the Western world we mainly eat highly processed and pasteurized food. By heating all those products, almost all good bacteria die. Isn't it a shame?
You can ferment many different products. Such as vegetables, fruit, cheese, and dairy. I recommend that you start with fermenting vegetables if you want to learn how to ferment. This is the easiest and safest way of fermenting.
In essence, fermenting vegetables is fairly easy. All you need is vegetables and salt. However, it is important that you know what you are doing, so that you can work safely. In addition, you also want your fermentations to be really tasty. That is why it is advisable to delve into this fun technique. You can do this easily, for example, via a nice online course about fermentation.
Here you will find even more information about preserving food
Just like the online cooking course I did, the above also seems very interesting to me. But are you more into reading books? Don't worry, there's also a fermenting manual available where you'll find plenty of information that you can absorb at your own pace. Think, for example, of fermenting vegetables and fruit, but also making Kombucha or, for example, sourdough bread.
Here you will find more information about the fermentation manual
To give you a good fermentation start, I'll tell you a few things that you definitely want to take into account. You do not want to give bad bacteria and fungi a chance during the fermentation process. So clean your kitchen and your preserving jar well † You can clean a preserving jar in different ways. For example, you can choose to sterilize the pot (boil it out) or you choose to wash the pot well.
Now that you know how to work hygienically, it's time to know which ingredients you should have at home. Choose fresh organic vegetables , get pure natural salt (such as Himalayan salt) at home and stock up on herbs and spices good on. If you have this at home, you can always make something delicious!
Okay, the ingredients are in the house. What other stuff do you need to ferment? Good news, you probably already have most of it in your kitchen. A sharp chef's knife , a large cutting board and a preserving jar you need anyway. You can also use a vegetable brush , a peeler or a auger .
Now it's time to find a good recipe and get started.
Now that you know how to ferment vegetables yourself, you probably also want to know how to eat the self-fermented food. Fermented products generally taste sour and salty. In addition, the structure and texture of the vegetable has often become softer. This makes fermented vegetables incredibly versatile. For example, sauerkraut is a tasty addition to a sandwich, but it can also be added to a salad. Check out what you like!
