Fermented Foods Optimize Your Health

Our ancient ancestors’ utilized fermentation as a means of food preservation , creating probiotic enriched foods that were eaten on a regular basis. Many ancient medicine men and physicians began utilizing fermented foods to treat certain ailments. These probiotic enriched foods are one of the most important attributes of a healthy diet and lifestyle.

In the early 20^th century, Nobel Prize winning scientist Ilya Ilyich Mechinikov attributed the remarkable health of a group of Bulgarian people to their daily consumption of probiotic enriched foods. He named the unique bacterial species that made up much of their fermented products Lactobacillus bulgaricus. He theorized that probiotic bacteria could have a much greater impact on human health than the much feared pathogenic strains of bacteria.

Every culture around the world has their own unique fermented foods. The Europeans use cabbage, beets, and cucumbers to make foods like sauerkraut, kvass, and pickles. The Koreans make a spiced, fermented cabbage they call kimchi. Asians ferment soy to form products such as tempeh, miso, and natto. They also created a fermented drink known as Kombucha. Many different cultures also made their own fermented sourdough style breads.

Traditional Fermented Foods

Sauerkraut is made by fermenting cabbage, oftentimes in vinegar. Raw cabbage naturally contains probiotics and enzymes that are exponentially multiplied during the fermentation period. Fresh (not canned) sauerkraut is a fantastic source of living enzymes and active lactobacillus and pediococcus strains of probiotics.

Kimchii is most commonly made with Chinese cabbages. There are also other variations of kimchii using cucumbers, eggplants, leeks, radishes, and other seasonal veggies. Often these are prepared with a combination of fermented veggies, giving it among other things, unique antioxidants, live enzymes, and the special organism lactobacillus kimchii.

Fermented soy comes in three major forms: miso, tempeh, and natto. Miso and tempeh often incorporate brown rice and barley fermentation with two unique probiotic yeast species. These yeasts enhance the bioavailability of the amino acids and produce high amounts of B vitamins. The bacillus subtilis bacterium is used to produce natto, which is rich in proteolytic enzymes and vitamin K2.

Fermented Dairy as a Staple of a Healthy Diet

Almost every region has their own fermented raw dairy products. The Bulgarians eat yogurt, the Indians eat Lassi, the Africans have Amasi, and the Eastern Russia/Slovakia areas have kefir, to name a few. Each of these dairy products are fermented with lactic acid based bacteria such as Lactobacillus, Lactococcus, and Leuconostoc, among others.

These raw, fermented dairy products share many of the same bacterial strains. In particular, they share the lactic acid based lactobacillus family of bulgaricus, kefir, parakefir, brevis, casei, etc. Raw, fermented dairy also provides a variety of healthy yeast saccharomyces species. These include saccharomyces unisporus, turicensis, cerevisiae, and exiguous. Finally, these dairy products contain one of the most potent probiotic strains, bacillus coagulans. The combination of these probiotic organisms’ works in synergy to repair and protect the gut and destroy even the harshest of opportunistic organisms, such as the Candida yeast species.

Many individuals struggle to digest the milk sugar lactose and the protein casein. Fermented raw milk products such as those listed above have not only metabolized lactose but provide large doses of the enzyme lactase to assist in digestion. Most individuals who are naturally lactose intolerant do very well with fermented raw milk products.

Milk coming from cows that produce Beta Casein A1 can be problematic even after undergoing fermentation. It is best to purchase fermented, raw dairy from 100% green-fed animals that are completely free of Beta Casein A1. These acceptable animals would include goats and cows that have been selectively bread to no longer produce Beta Casein A1.

Kombucha Culture

How to Make Kombucha

In recent years, the fermented tea beverage, kombucha, has risen from obscurity and effectively infiltrated the public mind. Exposure from Hollywood A-listers has promoted a growing “kombucha culture,” and various kombucha-makers now compete for shelf space in both natural and conventional food stores.

In 2010, actress Lindsay Lohan attracted major media attention to the health tonic when she reportedly failed an alcohol test because of the trace amounts of alcohol found in the drink. Lohan and other celebrities like Gwyneth Paltrow, Kirsten Dunst, Halle Berry, and Madonna have all been spotted drinking kombucha tea and have sparked increased interest in its healthful properties.

Although kombucha is relatively new on the Hollywood scene, it has been a long-time favorite among health foodies who tout its antioxidant, enzymatic, and probiotic goodness. The origins of kombucha, however, can be traced back even further, to ancient China where it was called “the remedy for immortality.”

Kombucha derives its beneficial qualities from a mushroom culture known as “the mother” or “SCOBY” which stands for “symbiotic culture of bacteria and yeasts.” This mushroom culture is combined with tea and allowed to ferment for anywhere from five days to a few weeks. The end result is a tart and effervescent beverage brimming with vitamins, amino acids, and healthy bacteria.

The beneficial effects of kombucha are so numerous that the tonic could legitimately be called panacea-esque. It is renowned for its detoxifying properties which result from its high content of enzymes and acids. One acid in particular, glucaric acid, has been linked to cancer prevention. As a result, kombucha has often been used as a part of an overall health regimen to ward off and even defeat cancer.

Kombucha is also high in antioxidants, which are known for boosting the immune system and it contains glucosamines, which are beneficial to joints. And, of course, kombucha contains probiotics, which have become extremely popular in recent years for their ability to aid digestive distress.

With this long list of benefits, it is no wonder that kombucha has found its way to grocery store shelves across the country and a thriving “kombucha culture” has developed. But despite its increased availability, many devoted kombucha-drinkers still prefer to brew their own, a task which is fairly simple and worthwhile for any kombucha-enthusiast to try at least once.

Kombucha recipe

The internet is overflowing with DIY kombucha recipes, instructions, and endless options for brewing your own kombucha tea, but a basic recipe for home kombucha-brewing includes the following steps:

Obtain a good “mother” culture. Some people prefer to grow their own “mother,” but kombucha starter kits are available online. When purchasing the “mother” online it is important to order from a reputable source (getkombucha.com or culturesforhealth.com are both good choices). It is also vital that the kombucha “mother” avoid extended contact with metal during and after the brewing process
Brew 3/4 gallon of black tea (approx. 13 c. water and 8 tea bags)
Add one cup of cane sugar to the hot tea and stir until it dissolves
Allow the tea to cool to room temperature
Once the tea has cooled, remove the tea bags and add the kombucha “mother” culture and 2 cups kombucha starter tea. The starter tea can be obtained from a previous batch of home-brewed kombucha or store-bought kombucha as long as it is unpasteurized and unflavored
Put the tea in a 1 gallon glass jar (or two smaller jars if you have two “mother” cultures)
Cover the jar(s) securely with a few layers of paper towels or cheesecloth and a thick rubber band. It is crucial that the kombucha mixture can breathe, so do not use any lid that is airtight
Allow the tea to ferment for 7 to 10 days. During the fermentation process store the tea at room temperature and keep it out of direct sunlight
When the tea is finished you can bottle it and take the “mother” and 2 cups of starter tea to start another batch

Brewing your own kombucha gives you the opportunity to get creative with your kombucha-drinking. Once you master the basic recipe, you can begin flavoring your kombucha by adding fresh fruit, fruit puree, fruit juice, or herbs. It can be a fun, rewarding process that can set the stage for a lifetime of good health— a benefit that is worth drinking (kombucha, of course) to!

Your Guide to Fermenting Vegetables

The Lost Art of Preserving Food

I belong to a CSA and I sometimes find myself overwhelmed when large amounts of vegetables come in all at once. Although there are a variety of ways this produce can be preserved, I have found that fermentation is the best one for me. Using this method preserves the vibrant colors, flavors, vitamins, minerals, and food enzymes since fermentation does not involve heat like with conventional canning methods.

In my explorations with food I have fermented beets, Sauerkraut, Kimchi, varieties of salsa, chopped jalapeno peppers, cucumbers, chopped garlic, and herbal blends including cilantro and chives.

History of Fermentation

Fermentation, drying, freezing, smoking, salting and sugaring foods were the methods used by our ancestors to keep food through seasonal shortages. Fermentation has been in practice for thousands of years and is still commonly used in other cultures throughout the world.

The art of fermenting vegetables is also becoming more common in the U.S. as more people are realizing the many health benefits of including fermented foods in the diet.

When you improve digestion, you improve absorption too

Do you suffer from food intolerance, constipation, irritable bowel syndrome, yeast infections, allergies or asthma? All of these conditions have been linked to gut health. Fermented foods will help to restore the proper balance of gut flora, and since 80 percent of your immune system is located in your intestines, making gut health a priority can be a proactive defense against disease. Furthermore, since fermented foods retain their enzymes, your body will utilize them in the digestion and assimilation of nutrients.

By fermenting in-season vegetables you can save money.

I’m sure we have all experienced produce spoiling before it was eaten. By preserving your surplus you can avoid this common problem. As an added bonus, you can save money by purchasing and preserving your produce while in-season, thus ensuring that you are getting the highest quality at the lowest price.

Aside from the initial cost of your fermentation vessels, there are minimal expenses to this process. I have a crock for sauerkraut, and I use quart and pint size canning jars for fermenting and storing.

The basics – How to Ferment Vegetables

Typically, coarse sea salt and/or whey are used for the fermenting process. If you use whey, it can be obtained by draining plain cultured yogurt over cheesecloth or by pouring the accumulated liquid from the top of the yogurt container.

After deciding what to ferment, the typical process is to chop or finely grate the vegetables to increase the surface area which will be exposed to the brine.

Place the grated/chopped vegetables into a bowl and sprinkle with a coarse sea salt. The ratio is 2 T per 1 qt mason jar of vegetables, or 1- 1 ½ tsp of salt per 2 lbs of vegetables. Use clean hands or a utensil to work the salt in. It may take a few minutes to pull the liquid from the vegetables, but soon you will have enough to cover the vegetables thoroughly when placed into your mason jars.

Fill the jar with the vegetables and juice and continue to press firmly to release more liquid and to remove any air pockets.

Usually no additional water is needed; however it can simply be added to completely submerge the vegetables. If there is a need for water, you should use filtered or spring water only. If at any point in the fermentation process you notice that the vegetables have lost moisture, you can always add more and incorporate it in.

Cover the jar with a cloth or paper towel and secure with a rubber band to keep insects out. Sealing your jar tightly at this point would cause pressure to build up which could cause breakage.

Leave the jar at room temperature for 4 to 7 days. The warmer the area, the faster the fermentation will occur. When you are satisfied with the taste, you can secure a cover and store in a refrigerator or a cool basement.

Being submerged in the salted brine will prevent the vegetables from growing mold. However, if you find mold growing on the top it can simply be removed and you will find that the vegetables underneath are still fine. I have not found mold to be an issue, but I am in the habit of smelling the product before using.

Use non-metal utensils when mixing or when removing vegetables from the container.

Fermented Vegetables Recipes

Kimchi

(fills 2 qt jars)

This recipe includes whey. Read the above instructions on obtaining whey. If you don’t have whey, you will add more salt using the 2 T per 1 quart mason jar.

1 head Napa cabbage that has been cored and shredded
1 bunch of green onions, chopped
1 cup grated carrots
1/2 cup grated daikon radish
1 T fresh grated ginger
3 cloves garlic, peeled and minced
1/2 tsp dried chili flakes
2 T sea salt
½ C whey

Place vegetables, ginger, red chili flakes, and salt and/or whey into a bowl and incorporate until you have released the juices. Fill 2 quart size glass jars with the mixture, while pressing down firmly until all the juices have risen to the top and cover the vegetables leaving 1 inch of space at the top of the jar. You can use a cabbage leaf over the top of the mixture to keep the vegetables submerged below the brine. Cover the jar lightly and keep at room temperature for about 4-7 days, then secure a cover and transfer to the refrigerator.

Salsa Verde

1 lb tomatillos that have been lightly blanched and husked
4 jalapeno peppers seeded and chopped
3 cloves garlic peeled and crushed
Juice of 1 lime
2 T unrefined coarse sea salt
3T chopped cilantro

Toss tomatillos, peppers, garlic, lime juice, and salt in a food processor or blender and process until smooth, adjusting seasoning to taste. Transfer to a mason jar leaving 1 inch at the top of the jar, lightly cover and ferment at room temperature for three to five days, then secure a cover and store in the refrigerator.

Basic Salsa

See above for obtaining whey. If you don’t have whey, just add more salt using the 2 T per 1 quart size mason jar.

2 large onions
6 large tomatoes
2 green peppers
3 cloves of garlic
6 jalapenos or to taste (seeded)
½ cup fresh chopped cilantro
juice of three lemons or limes
1/2 cup whey
2 Tablespoons of sea salt
water if necessary

Run individual veggies through a food processor or chop by hand and combine in a large bowl. Add the salt and/or whey and stir well. Let sit for a few minutes and then put into jars leaving an inch at the top. Lightly cover and let sit at room temperature for 4 days, then cover and store in the refrigerator.

Fermented Garlic

7 garlic bulbs
1 T sea salt

This recipe is to fill a mason jar about ½ of the way full of chopped garlic cloves. Separate the heads of garlic into individual cloves and peel the skin off of each clove. Combine 1 T sea salt with 1 cup of water and pour into a 1-qt. mason jar, stirring well to dissolve. Lightly chop the garlic in a food processor and add to the salted water, add additional water if needed and stir. Cover lightly and set it aside at room temperature for at least three days or up to a week or until the garlic achieves the desired flavor, then cover and store in the refrigerator.

Preserving Herbs with Fermentation

I used to dry herbs but found they were lacking in flavor. Using the process of fermentation they remain vibrant in color and flavor and can be used to season your dishes.

Depending on the amount of herbs you are fermenting it may take a quart or a pint size jar. Start by placing the washed herbs in a food processor until they have reached a finely chopped consistency. Add some water to make your brine (this should have the consistency of thick salsa).

In this state, you can get a better idea of the amount of salt that you will need to add by following the 2 T per qt size jar. Incorporate the salt into the mixture thoroughly before transferring it to mason jar(s), then cover lightly. Allow to ferment for 3- 4 days, then secure a cover and store in the refrigerator.