Fermented food

Nowadays, who does not have a freezer at home (if not several) or the pantry packed with tin cans?. These are just some examples of how food is preserved and kept nowadays.

However, these methods are very modern and the need to preserve the fall bounty for the coming whole year has always existed. That is why our ancestors developed different ways to preserve food. Acid Lactic Fermentation is one of such preservation technique. The process goes back 4.500 years and since then, it has been used along the five continents.

Vegetables are soaked in a brine solution (very salty water) and the salt initiates the fermentation process. Enzymes and bacteria convert to lactic acid the starches and sugars in vegetables. As the acid concentration rises, the brine solution PH decreases and this helps to keep food for long periods of time.

Our ancestors knew this very well. However, they did not know about all the benefits this tradional way of food preparation and conservation had. Below I enumerate some of them that I am sure are of interest to you:

- The Lacto-Fermentation process increases the nutritional value of food (vitamins and enzymes) and it enhances their digestibility... how cool is that!

- Fermented food stimulates the digestive system. Eat it specially when having heavy meals, in case of heavy digestions or when having low apetite.

- In spite of the acid taste, fermented food do not damage the stomach acid balance. It is alkaline material for the body and therefore very digestible.

- Fermented food helps to keep a healthy digestive system and aids to eliminate acid materials from the body like toxins... awesome!!!

- The main by-product, lactic acid, not only keeps vegetables in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine that suffers so much when taking antibiotics. The most ideal scenario is avoiding antibiotics. However, if for some reason one is required to take antibiotics, fermented food should be included in the diet.

In summary, this way of food preparation aids to improve the liver function (tonifies the liver) as well as the digestive system and it promotes the growth of healthy flora throughout the intestine.

However, despite all these good qualities, care should be taken and we should not over-indulge. One of two spoons per meal would be enough.

Oops!!! Have I already told you how easy they are to make?... excellent idea to do something with vegetables before they go bad or when you feel you are over them.

Pickles

I dedicate this recipe and the related entries to my friend Valentina from Servia.

Pickles are fermented vegetables, high in nutrients and very easy to prepare.

Ingredients:

- One or several different types of fresh and crisp vegetables; not wilted, soft or overripe (cauliflower and / or carrot and / or radish and / or cabbage...)

- Water and see salt (two full spoons of salt per one litro of water)

Note: if using tap water or non filtered water, boil it first and leave it to cool.

As you become familiar with the process I recommend you to add spices to flavour you pickles (mustard seeds, garlic, cinnamon, cloves, pepper or juniper seeds, ginger, cumin seeds, seaweed flakes, drops of vinegar...)

Directions:

- Wash and cut vegetables and place them in a crystal jar.

- Press gently on the vegetables to minimise empty spaces and pour salt water into the jar up to the top.

- Place on top a bigger piece of vegetable to help keeping the pickles down the liquid when putting the lid on.

- Put the lid on, place the jar on a plate and keep it in a drak place to room temperature.

- The process will start soon and it is possible that due to fermentation liquid will come out of the jar (if necessary, replace the liquid).

- Pickles will be ready when a white layer sits on the bottom of the jar.

- Once open, keep the pickles in the fridge and eat them within two / three weeks.

The time to complete the process of fermentation will depend on the size of the vegetables, the amount of salt used and the temperature of the room. Generally, the higher the temperature and the smaller the size, the shorter the process.

When eating them keep in mind that, because they are a ferment, they should not be cooked in order to keep their benefits. Eat them raw and in the amount of one to two full spoons per meal (specially with heavy meals). Because of the high contect of latic acid and the acid taste, you can use the liquid to make dressings.

For more info go to Fermented food.