I have recently discovered the numerous health benefits of lacto-fermentation, as well as learning some of the history and process. The process is very simple. Mixed with whatever grated/sliced/pureed vegetable/fruit concoction you can add simply salt or salt and whey, jar it tightly sealed, leaving 1-2" space between the veggies and lid, and let it sit for a few days for the fermentation process to occur. Adding the whey is highly helpful with veggies and essential when using fruits. The salt preserves the food initially, keeping bad bacteria out until the lactic acid begins to take over and thereby preserve the food. Lactobacilli are lactic-acid producing bacteria which cover every living surface around us. Using whey inoculates the bad bacteria by adding the essential lactobacilli and lactic acid to the food.
The process of lacto-fermentation is cross-cultural and cross-generational (until now when we have lost this type of food in our diets). From Japan's pickled plums, ume boshi, to Korea's kimchi, to Europe's sauerkraut, to India's pickled chutneys, the practice is wide-spread and has been used for centuries as a method of preservation before the relatively recent incorporation of electrical refrigeration.
Store bought pickles and sauerkraut are no longer fermented, but instead preserved in an acidic solution (usually vinegar and/or other preservatives) and then pasteurized. This detracts from the nutritional content, as well as from the wide-ranging benefits of incorporating healthy living bacteria (flora) into our digestive system.
Fermentation turns the carbohydates in the fruits or vegetables into lactic acid. Ingesting this lactic acid makes digestion easier and stimulates proper digestive functioning. It may even increase metabolism. The beneficial bacteria and digestive enzymes are very important for digestive health. Not only does the lactic acid enhance digestibility, but it also increases vitamin levels. Fermented foods have powerful medicinal properties and can potentially cure a range of maladies, such as arthritis, diabetes, indigestion and cancer. These fermented foods contain anti-carcinogenic and antibiotic substances.
So why have we lost touch with such a richly nutritious food? Partly, this is due to the difficulty this process poses for industrialized techniques. The process can't be done in huge quantities and the results are necessarily variable. Some consider this to be more of an artisanal craft than a strict science.
The fear of bacteria in our culture is partly to blame. Unfortunately, in ridding of all the bad, toxic bacteria, we have also rid of all the good bacteria and thereby created weakened systems, whether that be digestive or even the functioning of our bodies as a whole.
Increased ability to preserve things through refrigeration and chemical preservatives has likely had an impact on the loss of this technique, as well.
So far, I have tried several homemade fermented products. Kombucha is a fermented tea that has a certain culture or bacteria strain, referred to as the "mother." Add sweetened, room temperature, black tea to the culture, wait 1-2 weeks and the product is ready. The bacteria grows to cover the surface area of the tea, allowing for the anaerobic fermentation process to take place. Fermentation takes place in the absence of oxygen, so when fermenting things such as sliced cabbage (sauerkraut), it is important to just barely cover the top with water, making sure the fruits or vegetables are submerged in the liquid.
I have also made fermented cabbage, using whey, salt and cabbage with the recipe I found here:
http://www.thefamilyhomestead.com/homemadekraut.htm
The whey is collected by placing quality yogurt in a hanging cheese cloth or coffee filter (or you could place the cloth/filter into a strainer over a bowl) and allowing this to drip into a bowl placed underneath. The longer it sits, the more whey you will extract, but the process should take between 8-18-ish hours. What is left in the cloth is the curd and what has dripped into the bowl is the whey.
The curd can be used as a cream cheese type spread. Try flavoring it with some dill, chive, parsley or garlic or make a sweet variety with dried fruits, honey, maple syrup, cinnamon, etc.
Any whey that is not used can be saved in a jar in the fridge for quite some time (weeks, probably months).
In addition to sauerkraut, I have made an apricot butter spread, using dried, unsulphered apricots, whey, a bit of salt and honey. I have also made more interesting sauerkraut variations adding carrots, onion, garlic, dill, caraway seeds and so on. In the future, I intend to try fermented salsa, fermented bean dip, fermented pickles and hopefully many other fermented recipes.
The best book describing this technique (a book I am intent on buying soon) is Nourishing Traditions by Sally Fallon. Fermentation is but one of many topics discussed in her book with recipes included. She is often referenced on internet sites promoting the benefits of lacto-fermentation. Some other sites with recipes and information include:
www.thefamilyhomestead.com
www.simplebites.net
www.sustainableeats.com/2010/03/24
www.thenourishinggourmet.com/2009/04
The possibilities are endless, the process is very simple once you understand it, and the health benefits are unbeatable! I would highly recommend anyone and everyone to research this and try it out. I would even be willing to convince you with a taste of some of my very own homemade krauts. Check it out and happy eats.
