DIY Fermented Foods: A Beginner's Guide to Affordable, Gut-Healthy Eating
Fermented foods have been getting a lot of attention as being “super-foods” for gut health.
Kombucha, a fermented tea, has won many gold stars by health ads for promoting a healthy digestive system. Kimchi, a Korean fermented vegetable dish, has also been in the spotlight for containing beneficial bacteria, but what if it doesn’t fit into your cultural diet? And what if you don’t even like yogurt, sauerkraut, or the other fermented foods you may think you “need” to eat??
We’re hoping this blog post helps you to better understand fermented foods so that you can make informed choices about including them into your diet if you want to, not because you “have” to. We’re going to explain a bit about:
What ‘fermented foods’ means
The benefits of fermented foods
Making your own fermented foods at home to save money
Incorporating fermented foods in a way that fits your cultural diet
What are Fermented Foods?
Fermentation is a natural process that has been used for centuries to preserve food and enhance its flavor. In recent years, there has been a resurgence of interest in fermented foods due to their numerous health benefits, including improved digestion, stronger immunity, and increased nutrient absorption. But remember, no one “super-food” will save you and any food can be over-consumed. What matters is a gently balanced lifestyle and eating pattern that includes a variety of nourishing foods in adequate amounts. Variety, not “superfoods,” is a cornerstone for gut health!
(Questions on this? Make an appointment with us today to learn more about Gentle Nutrition).
In more scienc-y terms, fermented foods are those that have been through a process of lacto-fermentation, in which natural bacteria feed on the sugar and starch in the food, creating lactic acid. This process preserves the food, enhances its flavor, and increases its nutritional value.
What are the benefits of fermented foods?
Fermented foods are packed with beneficial bacteria known as probiotics. These probiotics help to maintain a healthy balance of bacteria in the gut, which is essential for good digestion and overall health. Studies have shown that consuming probiotics can help to alleviate symptoms of digestive disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
In addition to aiding digestion, fermented foods have been shown to boost immunity. The gut is home to over 70% of the body's immune system, so it's essential to keep it healthy. By consuming fermented foods as a part of a nourishing diet, you can help to support your body's natural defenses against harmful pathogens.
Finally, fermented foods are an excellent source of nutrients such as vitamin K2, B vitamins, and enzymes. The fermentation process increases the bioavailability of these nutrients, making them easier for the body to absorb and utilize.
Getting Started with DIY Fermentation: Pickled Veggies
Rather than spend a fortune at the store on trendy products, you can make your own fermented foods right at home! Pickling your own choice of vegetables can provide similar benefits to fermented foods bought from the store, and can be a much cheaper way to actually include the foods in your diet that you like. It can also be cheaper and doesn't require any fancy equipment! Here's what you'll need:
Glass jars: Mason jars or other glass jars with airtight lids work well for fermentation
Sea salt: Use high-quality sea salt, preferably unrefined. Avoid table salt as it contains additives that can interfere with the fermentation process.
Vegetables: You can ferment almost any vegetable, but some popular choices include cabbage, carrots, radishes, and cucumbers.
Spices: You can add spices such as garlic or ginger to enhance the flavor of your fermented foods.
Once you have your equipment and ingredients, follow these simple steps:
Clean your jars thoroughly with hot, soapy water. Rinse well.
Cut your vegetables into bite-sized pieces and place them in the jar, leaving a few inches of headspace at the top.
Mix 1-2 tablespoons of sea salt with 4 cups of water to make a brine. Pour the brine over the vegetables, making sure they are completely submerged.
Add any spices or seasonings you like.
Cover the jar with an airtight lid and place it in a cool, dark place to ferment. Check on it every few days to make sure the vegetables are still submerged and to taste test it. The longer you ferment, the tangier and more flavorful it will become. Once it reaches your desired flavor, transfer it to the refrigerator to slow down the fermentation process.
Troubleshooting and Tips
Fermenting foods is a fun and rewarding process, but it can sometimes be tricky. Here are some tips for successful fermentation:
Make sure your vegetables are completely submerged in the brine. Exposure to air can cause mold growth - If you see mold growing on the surface, discard the entire batch. Mold can be harmful to consume.
If your fermentation smells bad or has an off flavor, it may be spoiled. Trust your senses and discard it.
Have fun experimenting with different vegetables and spices!
Remember, fermentation is a natural process, and it may take some trial and error to find what works best for you. Don't be discouraged if your first batch doesn't turn out perfectly. Keep experimenting and have fun!
How to incorporate DIY fermented veggies into your cultural diet
Food is so much more than just fuel for our bodies or a vessel for nutrients. It has the power to connect us to our roots and traditions, to bring us together with loved ones, and to nourish us emotionally. It is important to consider how you might introduce your new pickled veggies into your existing cultural diet. Below are just a few examples (links below):
Make your own escabeche (Mexican pickled veggies) or curtido (the El Salvadoran version) for burritos, tacos, y más!
Experiment with making kimchi at home for a Korean dish, such as kimchi fried rice
Try Vietnamese pickled veggies for a dish such as a Vietnamese rice noodle salad or Banh Mi sandwich
Prep dill pickles for an afternoon deli sandwich or a fun Polish pickle soup
Want a fun, new kitchen staple? Try pickling your own red onions and add them to sandwiches, burrito bowls, salads, or burgers
Fermented foods can be a delicious way to support your gut health and overall well-being. Making your own at home is a fun and rewarding process that doesn't require any special equipment or skills, and it allows you to tailor the process to fit these foods into your own cultural diet. By following the steps outlined in this article and experimenting with different vegetables and spices, you can create a variety of flavorful and nutritious fermented foods. So, grab some jars and get to fermenting!
Recipe Links:
Escabeche (Mexican Pickled Veggies)
Curtido (El Salvadoran Pickled Cabbage Slaw)