The Basics Of Fermenting

Do you ever wonder how people who lived thousands of years ago preserved food, before the advent of refrigeration?

One of the ways was through lacto-fermentation.  Fermentation is a form of preservation that dates back thousands of years.

Fermenting food may seem weird but almost any food can be preserved using this technique.  Some examples from around the world are; sauerkraut, kimchi, pickled vegetables, kvass, sourdough, kombucha, yogurt, sour cream, kefir, crème fraiche, even chocolate - just to name a few!

How Does Fermentation Happen?

Fermentation is essentially a sort of pre-digestion that takes place when naturally present bacteria in foods (often of the Lactobacillus strains) begins breaking down the sugars and starches in the food.

As these bacteria divide, they produce lactic acid, which halts the growth of the bad or putrefying bacteria.  This lactic acid preserves the food and prevents it from rotting. Lactic acid is responsible for the sour taste that is inherent to fermented foods.  It also promotes the growth of the healthy bacteria in the gut.

You can see why this process is sometimes called lacto-fermentation: Lactobacillus - lactic acid - lacto-fermentation.

As long as the foods are kept under a brine or a liquid, and in cool storage ( a root cellar, for example, or a refrigerator for the rest of us who don't have root cellars) fermented vegetables will last for months and months, sometimes even over a year.

Benefits Of Fermenting Foods

• Fermented Foods are more digestible.  This is because they are pre-digested by the bacteria and so can be easier for your body to digest
• Fermentation can create new vitamins, particularly B-vitamins and vitamin K2
• Fermented foods are full of good bacteria (probiotics).  The lactic acid produced during fermentation encourages the growth of healthy bacteria already living in our intestinal tract
• Fermenting grains can neutralise the anti-nutrient phytic acid naturally present in grains,making them less damaging to the body
• Fermented foods can help boost our immune systems
• Fermented foods can curb cravings for sweets and other overly processed foods.  In fact, if you add fermented foods to your diet daily, your sugar cravings may go away completely!  It takes time, but it does happen
• A third of a cup serving of fermented vegetables can contain around ten trillion good bacteria

How To Ferment

Following this simple process will get you on your way to fermenting ANYTHING!  Fermenting is not a perfect science.  Just relax and go for it!

1. Gather the fruit or veggies that you want to ferment. Wash, peel and chop to preferred size
2. Put fruit/veggies in a clean quart-size mason jar (1 quart = 2 pints/1.1L)
3. Add garlic, herbs or spices if desired (for example: garlic and dill with carrots)
4. Add between 1 teaspoon and 1 tablespoon of sea salt, depending on how salty you like things (if you are not using culture starter or whey, use a bit more salt)
5. Add  ½ tsp culture starter or 2 tbsp liquid whey (optional for vegetable ferments)
6. Fill with filtered water, leaving about 1 ½ inches headspace. press down to ensure the food is below the brine.
7. Tighten lid and leave at room temperature

How long does it take?  The rule of thumb is that your food will be ready to eat in 24- 48 hours for fruit, or 5+ days for veggies. Taste to see if it is to your liking.  When your ferment is ready it should have a pleasant sour taste and smell. If your ferment smells rotten or putrid, then throw it out.  Pleasantly sour is what you are going for.  Over time, you will learn this well.

Top Tip:

You don't need fancy equipment or cultures to ferment - screw top mason jars and clip top jars are fine.  This is provided that the veg are fully submerged under the brine and you remember to 'burp' your jars.  Weights can be used to help. Have a google!