You may have heard me talk about Ferments in this column. For those of you who don’t know what ferments are and why you should care, here’s a short article and a recipe for you to try.
So what Is food fermentation? 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. For example, yeast performs fermentation to obtain energy by converting sugar into alcohol. Bacteria perform fermentation, converting carbohydrates into lactic acid.
Common fermented foods include kimchi, sauerkraut, kefir, tempeh, kombucha, and yogurt. These foods may reduce heart disease risk and aid digestion, immunity, and weight loss.
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. They can also help digest your food more easily and those who have a lactose intolerance many times will find that when adding fermented food to their diets, those issues disappear.
Is this safe? I think that we have lost a lot of the ancient ways because of fears and improper practices. Fermented foods have been produced for centuries and are very safe and healthy. You may experience a temporary increase in gas and bloating when you add fermented foods to your diet. However, this does not mean that something was done incorrectly during the fermenting process. This is your gut health and the flora being balanced and will usually disappear in a few hours as your system adjusts.
Although lacto-fermentation requires an anaerobic environment, botulism is not a risk. You should still follow good practices while fermenting vegetables, like using fresh produce, chlorine-free water, iodine-free salt and ensuring your vegetables are properly submerged.
Many of you may already be eating fermented foods without know it. Apple cider vinegar, kombucha, sauerkraut, yogurt, kimchi, buttermilk and some types of cheeses. Here is a wonderful recipe that I make all the time. If you look in my fridge, you will see quart jars of this waiting to be devoured!
If you are too squeamish about all of this, I do classes and seminars, so if you’re interested in getting a bunch of your girlfriends together and making up some wonderful, immune boosting kraut for your family, contact me via the website, and let’s do this!
Blue Kraut Recipe (harvest time 3-8 weeks)
Ingredients:
1 qt. clean water (no chlorine, no fluoride, no heavy metals, no Rx drugs, etc.)
1 tsp raw apple cider vinegar (optional starter to speed the fermentation) or
1 tsp milk whey (optional starter, drained from yogurt)
¼ - ½ head of fresh chopped purple cabbage (remove 1-2 outer leaves first before chopping)
¼ chopped onion
½ sliced thin tart apple
1/2 fresh grapefruit juice
2 tsp Celtic or mineral sea salt (less if in winter)
A few drops of Trace Minerals (not necessary if you are using local spring water with minerals)
Seasonings (savory spices or herbs like coriander or fennel)
Tools:
1 tsp measuring spoon
1 Quart jar for storing brine
1 Quart jar for storing fermenting cabbage
1 cup jar or small glass for placing on top of cabbage leaf to keep from floating
Steps:
1. Heat 1 qt of water to boiling and add 1 tsp salt to make brine. Put aside to cool.
2. Cut, shred, chop or prepare cabbage in whatever form you prefer.
3. Place it in a bowl and bruise it with a heavy jar or bowl (to break open cells and release juice).
4. Either add up to 2 tsp salt/qt (if summertime), starter and any seasonings to the cabbage or layer each as you add into quart jar – cabbage, salt, seasonings, starter. Pack each layer down with the bottom of a butter knife before adding the next layer.
5. Leave at least 1 ½ inches from the top of the jar and pour the room-temperature (cooled) brine to the top of the cabbage.
6. Place the saved outer leaf or two over the top of the cabbage pieces firmly, add more brine and remove any loose pieces that are floating on the top.
7. Put a towel piece or cheesecloth on top and replace the ring to secure it. Do not put the solid lid on until finished fermenting and ready to refrigerate. Place small jar or glass on top to hold the cabbage leaf under water. Or you can buy weights specifically made for this.
8. Put the jar and contents in a cool place on your counter. Best if not in direct sunlight.
9. Check the water level every day for the first week and add more brine as needed to keep everything under water. You may want to move the jar to a darker, cooler storage location in the summer, but you must keep checking the brine level to keep top cabbage leaf submerged.
10. Make a label of the date that you started the sauerkraut fermenting, and the date (30 days) when you expect to harvest it, and what it is. Put the harvest date on your calendar.
11. You can taste your sauerkraut anytime during the process. In the summer, it will take 3-4 weeks, in the winter (cooler house), it will take 6-8 weeks.
12. When you like the taste and texture, remove the top leaf or weights, put the solid lid on your quart jar and place in the refrigerator. Enjoy serving with many meals and don’t throw out the juice. It is tasty too!
A note on Goitrogens:
- All cruciferous vegetables (cabbage is one), contain goitrogens, which can cause issues with those with hypothyroid conditions (undiagnosed or not), as the goitrogen suppresses thyroid function. Cooking breaks down goitrogen compounds, fermentation will not. So you may want to try blanching your cabbage in boiling water for 10 minutes and add sea vegetables to crucifer-based ferments or substitute Escarole and celeriac and carrot krauts for the cabbage.
LET'S GET BETTER!
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