Fermented foods and beverages are becoming increasingly popular. You can now find kombucha, sourdough bread and more varieties of yoghurt, sauerkraut and kimchi in your local supermarket.
Personally, I just really love fermented foods and drinks. Apart from it being good for keeping your gut healthy, it is also full of flavour and can seriously add value to dishes.
There are lots of different types of fermented foods and drinks...
cultured milk and yoghurt
wine
beer
cider
tempeh
miso
kimchi
sauerkraut
fermented sausage
Fermented foods are rich in beneficial probiotics and have been associated with a range of health benefits; from better digestion to stronger immunity. Fermentation is a process that involves the breakdown of carbs by bacteria and yeast. It results in a distinctive tart flavour and is used to make foods like yogurt, cheese, and sauerkraut. Fermentation is a natural process through which microorganisms like yeast and bacteria convert carbs — such as starch and sugar — into alcohol or acids. The alcohol or acids act as a natural preservative and give fermented foods a distinct zest and tartness. Fermentation also promotes the growth of beneficial bacteria, known as probiotics.
Probiotics have been shown to improve immune function as well as digestive and heart health. Therefore, adding fermented foods to your diet may benefit your overall well-being.
Health benefits of fermented foods...
Fermented foods are rich in probiotic bacteria so by consuming fermented foods you are adding beneficial bacteria and enzymes to your overall intestinal flora, increasing the health of your gut microbiome and digestive system and enhancing the immune system.
Digestion and absorption
As some of the sugars and starches in food have been broken down through the process, fermented foods are easier to digest. For example, fermentation breaks down the lactose in milk to simpler sugars – glucose and galactose – which, if you are lactose intolerant, can make products such as yogurt and cheese potentially easier to digest.
Synthesis and availability of nutrients
Fermentation can also increase the availability of vitamins and minerals for our bodies to absorb. Additionally, by boosting the beneficial bacteria in your gut, you are promoting their ability to manufacture B vitamins and synthesise vitamin K.
Immune functions
A large proportion of the immune system is housed in the gut. By consuming probiotic-rich foods, you are supporting the mucosa (gut lining) as a natural barrier, making the immune system more robust. A lack of beneficial bacteria allows disease causing microbes to grow causing inflammation in the gut wall. If you have recently taken a course of antibiotics, probiotic foods are particularly helpful.
Phytic Acid
Some natural compounds that interfere with the absorption of nutrients can be removed by fermentation. Phytic acid, for example, which is found in legumes and seeds, binds minerals such as iron and zinc, reducing their absorption when eaten. However, phytic acid can be broken down during fermentation so the minerals become available.
Mood and behaviour
The gut and brain are linked, through the hypothalamic-pituitary-adrenal (HPA) axis. Technically called the enteric nervous system, the gut is lined with neurons that can influence our emotions and feelings. Serotonin – a neurotransmitter involved in mood – is made in the gut and research further suggests that as probiotic bacteria contribute to a healthy gut, they are also linked to a healthy mind.
Research
The bacteria in our gut are not something we think about, yet research suggests they fulfil a number of vital functions. The links between fermented foods, gut bacteria and how they may affect our physical and mental health warrants considerable attention. For more information, take a look at the The Human Microbiome Project.
How to select and store
Keep fermented foods in the fridge and beware of buying those straight from the shelf at a supermarket. If it’s not in the fridge, it’s been heat treated and pasteurisation destroys the naturally occurring probiotics. Watch your choice of yogurts and kombucha too – those packed with sugar, high fructose corn syrup or artificial sweeteners are not going to support the gut as much as natural, live options.
What’s the difference between pickled and fermented veg?
There’s often confusion over the difference between pickled foods and fermented ones. Pickles, like the ones you buy in the supermarket, are preserved in an acidic liquid, typically vinegar. Although vinegar is a product of fermentation the pickles themselves are not fermented, and so do not offer the same health benefits of fermented vegetables.
Fermenting at home
Saving money and make your own fermented foods. It can be quite easy and they are a great backup when there are no fresh veggies in the fridge or you don’t have much time to cook. Choose vegetables that are fresh, local and organic, as your ferment will be only as good as the ingredients you use. You can ferment any vegetable but some work better than others. Cabbage is easy, as are radishes, carrots, turnips, apples and beetroot. The fermentation process creates a distinctive sour flavour but experiment to discover what you like. However, as you can get quite good fermented foods and drinks easily, especially in organic shops, I am the lazy type and mostly buy them ready to go. Include prebiotic-rich foods too such as onions, asparagus, leeks and artichokes. These fibre-rich foods feed the good bacteria in the gut.
However... I'll share the recipes of my top 3 fermented foods and drinks! 😊
Sauerkraut
Sauerkraut is finely cut raw cabbage that has been fermented by various lactic acid bacteria. It has a long shelf life and a distinctive sour flavour, both of which result from the lactic acid formed when the bacteria ferment the sugars in the cabbage leaves.
Ingredients
2kg very firm, pale green or white cabbage (any leathery outer leaves removed), cored
3 tbsp coarse crystal sea salt (or 6 tbsp flaky sea salt)
1 tsp caraway seeds
1 tsp peppercorns
How to
Thoroughly wash a large tub or bowl (we used on the size of a small washing-up bowl), then rinse with boiling water from the kettle. Make sure that your hands, and everything else coming into contact with the cabbage, are very clean. It’s wise to use a container that will comfortably fit the softened cabbage, allowing several inches of room at the top to avoid overflow.
Shred the cabbage thinly – a food processor makes light work of this. Layer the cabbage and the salt in the tub or bowl. Massage the salt into the cabbage for 5 mins, wait 5 mins, then repeat. You should end up with a much-reduced volume of cabbage sitting in its own brine. Mix in the caraway seeds and the peppercorns.
Cover the surface of the cabbage entirely with a sheet of cling film, then press out all the air bubbles from below. Weigh the cabbage down using a couple of heavy plates, or other weights that fit your bowl, and cover as much of the cabbage as possible. The level of the brine will rise to cover the cabbage a little. Cover the tub and leave in a dark place at a cool room temperature (about 18-20C) for at least five days. It will be ready to eat after five days, but for maximum flavour leave the cabbage to ferment for anywhere between 2-6 weeks (or until the bubbling subsides).
Check the cabbage every day or so, releasing any gases that have built up as it ferments, giving it a stir to release the bubbles. If any scum forms, remove it, rinse the weights in boiling water and replace the cling film. You should see bubbles appearing within the cabbage, and possibly some foam on the top of the brine. It’s important to keep it at an even, cool room temperature – too cool and the ferment will take longer than you’d like, too warm and the sauerkraut may become mouldy or ferment too quickly, leading to a less than perfect result.
The cabbage will become increasingly sour the longer it’s fermented, so taste it now and again. When you like the flavour, transfer it to smaller sterilised jars. Will keep in the fridge for up to six months.
Kimchi
Kimchi, a staple in Korean cuisine, is a traditional side dish of salted and fermented vegetables, such as napa cabbage and Korean radish, made with a widely varying selection of seasonings including gochugaru, spring onions, garlic, ginger, and jeotgal, etc. It is also used in a variety of soups.
Ingredients
1 medium head napa cabbage (about 2 pounds)
1/4 cup iodine-free sea salt or kosher salt (see Recipe Notes)
Water, preferably distilled or filtered
1 tablespoon grated garlic (5 to 6 cloves)
1 teaspoon grated peeled fresh ginger
1 teaspoon granulated sugar
2 tablepoons fish sauce or salted shrimp paste, or 3 tablespoons water
1 to 5 tablespoons Korean red pepper flakes
8 ounces Korean radish or daikon radish, peeled and cut into matchsticks
4 medium scallions, trimmed and cut into 1-inch pieces
How to
Cut the cabbage. Cut the cabbage lengthwise through the stem into quarters. Cut the cores from each piece. Cut each quarter crosswise into 2-inch-wide strips.
Salt the cabbage. Place the cabbage in a large bowl and sprinkle with the salt. Using your hands, massage the salt into the cabbage until it starts to soften a bit. Add enough water to cover the cabbage. Put a plate on top of the cabbage and weigh it down with something heavy, like a jar or can of beans. Let stand for 1 to 2 hours.
Rinse and drain the cabbage. Rinse the cabbage under cold water 3 times. Set aside to drain in a colander for 15 to 20 minutes. Meanwhile, make the spice paste.
Make the spice paste. Rinse and dry the bowl you used for salting. Add the garlic, ginger, sugar, and fish sauce, shrimp paste, or water and stir into a smooth paste. Stir in the gochugaru, using 1 tablespoon for mild and up to 5 tablespoons for spicy (I like about 3 1/2 tablespoons); set aside until the cabbage is ready.
Combine the vegetables and spice paste. Gently squeeze any remaining water from the cabbage and add it to the spice paste. Add the radish and scallions.
Mix thoroughly. Using your hands, gently work the paste into the vegetables until they are thoroughly coated. The gloves are optional here but highly recommended to protect your hands from stings, stains, and smells!
Pack the kimchi into the jar. Pack the kimchi into a 1-quart jar. Press down on the kimchi until the brine (the liquid that comes out) rises to cover the vegetables, leaving at least 1 inch of space at the top. Seal the jar.
Let it ferment for 1 to 5 days. Place a bowl or plate under the jar to help catch any overflow. Let the jar stand at cool room temperature, out of direct sunlight, for 1 to 5 days. You may see bubbles inside the jar and brine may seep out of the lid.
Check it daily and refrigerate when ready. Check the kimchi once a day, opening the jar and pressing down on the vegetables with a clean finger or spoon to keep them submerged under the brine. (This also releases gases produced during fermentation.) Taste a little at this point, too! When the kimchi tastes ripe enough for your liking, transfer the jar to the refrigerator. You may eat it right away, but it's best after another week or two.
Notes
Salt: Use salt that is free of iodine and anti-caking agents, which can inhibit fermentation. Water: Chlorinated water can inhibit fermentation, so use spring, distilled, or filtered water if you can.
Seafood flavour and vegetarian alternatives: Seafood gives kimchi an umami flavor. Different regions and families may use fish sauce, salted shrimp paste, oysters, and other seafood. Use about 2 tablespoons of fish sauce, salted shrimp paste, or a combination of the two. For vegetarian kimchi, I like using 3/4 teaspoon kelp powder mixed with 3 tablespoons water, or simply 3 tablespoons of water.
Storage: Kimchi can be refrigerated for up to a few months. Use clean utensils each time to extract the kimchi from the jar.
Kombucha
Kombucha is a fermented, lightly effervescent, sweetened black or green tea drink commonly consumed for its supposed health benefits. Sometimes the beverage is called kombucha tea to distinguish it from the culture of bacteria and yeast.
Ingredients
2 organic green teabags (or 2 tsp loose leaf)
2 organic black teabags bags (or 2 tsp loose leaf)
100-200g granulated sugar , to taste
1 medium scoby , plus 100-200ml starter liquid
How to
For essential information on brewing safely, our top recipe tips and fun flavours to try, read our guide on BBC-food how to make kombucha. Pour 1.8 litres boiled water into a pan, add the teabags and sugar (depending on how sweet you like it or the bitterness of your tea), stir to dissolve the sugar and leave for 6-10 mins to infuse.
Remove and discard the teabags without squeezing them. Leave the tea to cool completely before pouring into a large 2.5- to 3-litre glass jar. Add the scoby and its starter liquid, leaving a minimum of 5cm space at the top of the jar.
Cover the jar with a cloth or kitchen paper so the scoby can 'breathe'. Secure with an elastic band and label the jar with the date and its contents.
Leave to ferment for one to two weeks at room temperature and away from radiators, the oven or direct sunlight. Do not put the jar in a cupboard, as air circulation is important.
After the first week, taste the kombucha daily – the longer you leave it, the more acidic the flavour will become. When ready, pour the kombucha into bottles, making sure to reserve the scoby and 100-200ml of starter fluid for the next batch.
The kombucha is ready to drink immediately, or you can start a ‘secondary fermentation’ by adding flavours such as fruit, herbs and spices to the drawn-off liquid and leaving it bottled for a few more days before drinking. Will keep in the fridge for up to three months.
Lemon & ginger kombucha Add the zest and juice of 1 lemon and 1-2 tsp grated ginger to 750ml kombucha and mix well. Pour into a flip-top bottle and seal. Leave at room temperature for two to four days, tasting daily, until it has reached the desired level of carbonation and flavour. Strain and chill to serve.
Berry kombucha Add a handful of chopped strawberries, blueberries or bashed raspberries to 750ml kombucha and mix well. Pour into a flip-top bottle and seal. Leave at room temperature for two to four days, tasting daily, until it has reached the desired level of carbonation and flavour. Strain and chill to serve.
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