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In my last post I mentioned that I was starting the season of Lacto-fermenting. It is usually a time that my counter gets completely lined up with many gallon size fermenting jars. They are "coming alive" with probiotics and transforms raw food into wonderful health power houses. So, what is Lacto-fermenting and what are its benefits? For centuries it has been a way to successfully store food from growing season to growing season WITHOUT electricity or energy to pressure can. It is the ancient way of preserving and holding food, but not only does it "hold" the food it power packs it with added nutrition. It’s been said that during the Great Depression, plagues, or times of famine, food was hard to come by, and buying it wasn’t an option. The homes that had stored up when their gardens were in full swing were the ones that made it through. By preserving their harvests through fermenting, they didn’t just survive—they thrived. Why? Besides the fact that you only need a cool dark place to store, the act of Lacto-fermenting creates wonderful probiotics which make our gut flora flourish, this in return creates a healthy immune system, which means it can fight off sickness more easily. In many cultures they eat these foods daily and guess what? They are not a sick culture, not like what the western civilization is. Lacto-fermenting causes the food to become more easily digestible because it has changed enzymes making it more bioavailable to be more easily absorbed. It also increases the vitamin content a lot! In most cases so much more than what you would have received from eating the raw fruit or veggie. Imagine that! You not only are storing your food, but you are increasing the nutritional content!
Here are just a few health benefits of incorporating Lacto-fermented foods into your diet!
Gut Health and Probiotics
Lacto-fermented foods are rich in probiotics, the beneficial bacteria that support a healthy gut microbiome. Here’s why this matters:
Improved Digestion: Probiotics help break down food more efficiently, reducing digestive issues like bloating, gas, and constipation.
Balanced Gut Flora: A healthy gut microbiome can prevent the overgrowth of harmful bacteria, maintaining a balanced digestive system.
Enhanced Nutrient Absorption: By promoting gut health, probiotics improve the body’s ability to absorb essential nutrients from food.
Boosted Immune System A significant portion of the immune system resides in the gut. By fostering a healthy gut environment, lacto-fermented foods can enhance immune function and protect against common illnesses.
Pathogen Defense: Probiotics can inhibit the growth of harmful pathogens in the gut, reducing the risk of infections.
Anti-Inflammatory Properties: Probiotics help modulate the immune response, reducing chronic inflammation linked to various health conditions.
Mental Health Benefits The gut-brain axis is a complex communication network between the gut and the brain. A healthy gut microbiome can positively impact mental health.
Mood Regulation: Probiotics may help alleviate symptoms of anxiety, depression, and stress by promoting the production of neurotransmitters like serotonin.
Cognitive Function: A balanced gut microbiome supports overall brain health, potentially enhancing cognitive function and memory.
Nutritional Enhancement Lacto-fermentation not only preserves food but also enhances its nutritional value.
Increased Vitamin Content: Fermentation can boost the levels of certain vitamins, particularly B vitamins and vitamin K.
Bioavailability of Nutrients: The fermentation process breaks down anti-nutrients, compounds that inhibit the absorption of nutrients, making vitamins and minerals more bioavailable.
Detoxification Fermented foods can help detoxify the body by breaking down and eliminating harmful substances.
Colon Health: Probiotics promote regular bowel movements, aiding in the elimination of toxins from the digestive tract.
Liver Support: Fermented foods can support liver function by reducing the load of toxins the liver needs to process. When I first started to think about lacto-fermenting, I have to admit, it seemed too simple to be true. I must have gotten some misinformation... saltwater and veggies? Really? Yes, really! The first thing I did was to get a fermenting container. I chose to go with a swing-top Fido jar. Fido is the brand I went with because there are a lot of "copycat" bottles and jars with similar latching tops. Some of these jars may contain lead in the glass or won’t allow air pressure to escape as gas builds up, both of which can be very dangerous and should be avoided. The main reason I chose this option was that I didn't want to have to remember to 'burp a jar' or worse yet.... clean up an exploded jar in the kitchen. Another option is to get fermenting tops that fit onto regular canning jars, available in both small and wide mouth sizes. Do I have to get a special jar or a top? NO, but if you are a beginner, I suggest it. Historically, people used weights to keep the contents below the brine in a covered container, but in my opinion, this method is best left to the experienced, as it comes with risks that can affect the success of your batch. In order for this to work properly NO oxygen must be allowed to touch the contents or it can create an environment for mold, which after all your effort, you do not want.
How a fermenting jar works is that it creates a seal that will only let gas escape, but not enter into the jar. When fermentation starts, carbon dioxide is a byproduct that is created. Carbon dioxide is heavier than the existing oxygen in the jar and becomes the bottom layer in the void between the brine and your lid. As the gas carbon dioxide builds, it pushes the existing oxygen that was sealed in the jar, up and away from the contents. If too much pressure builds up, the oxygen is pushed out of the jar thru the seal. The Fido swing tops allow the jar to be able to release pressure as it ferments and gases build, without letting oxygen squeeze back in. If you do not have a proper releasing lid, the risk of your jar exploding significantly increases as pressure builds. If you choose to do it in a canning jar with a canning lid it is totally doable, BUT you need to make sure the contents stay submerged by using a weight or a big leaf and you HAVE to burp it regularly!
Once you have your lid and jar, sky is the limit to what you want to ferment! It is as easy as veggies, spices and brine!
To ferment:
How to Lacto-Ferment Vegetables
Ingredients:
Fresh vegetables (e.g., cucumbers, carrots, cabbage... be adventuresome and try many different kinds)
Non-iodized salt (such as a good mineral salt, like Himalayan, sea salt or kosher salt)
Water (filtered or non-chlorinated)
Fermenting jar or container (with airlock, or a regular jar with a lid)
Optional: spices, herbs, or garlic for added flavor
Instructions:
Prepare Your Vegetables Wash your vegetables thoroughly. If you're fermenting larger vegetables (like carrots or cucumbers), cut them into sticks, slices, or chunks. For leafy vegetables like cabbage, shred or chop them into manageable pieces.
Make the Brine In a separate bowl, mix 1 tablespoon of salt for every 2 cups of water. Stir until the salt dissolves completely. You want enough brine to fully cover your vegetables in the jar. The salt helps preserve the vegetables while allowing beneficial bacteria to thrive.
Pack the Vegetables Place your vegetables in the fermenting jar, packing them tightly to minimize air pockets. If you’re adding herbs, garlic, or spices for flavor, layer them in between the vegetables.
Add the Brine Pour the saltwater brine over the vegetables, ensuring they are fully submerged. If needed, use a fermentation weight or a small, clean rock to keep the veggies below the surface of the brine. Exposure to air can lead to mold. IF you are using am airtight lid or swing top, the weight is not necessary.
Seal the Jar If you're using a fermentation jar with an airlock, attach the lid according to the manufacturer’s instructions. If you’re using a regular jar, lightly screw the lid on to allow gases to escape during fermentation or use a fermenting top with a valve. You don’t want the jar sealed too tightly, as gas will build up and need to escape.
Ferment Place the jar in a cool, dark spot, ideally between 65-75°F (18-24°C). Let the vegetables ferment for about 1-2 weeks, depending on the temperature and your taste preference. *If using regular lids, check them daily to make sure the vegetables remain submerged and burp the jar if necessary to release any excess gas.
Note* I set my jar into a dish pan or a larger container as they sometimes will overflow liquid during the fermentation process.
Taste Test and Store After 1-2 weeks, start tasting your ferment. If it’s tangy enough for your liking, it’s ready to eat. If you prefer a stronger flavor, let it ferment a few more days. That is it! It is all about taste. After fermentation is done you want to store them some place dark and cool. A root cellar or basement, even a refrigerator, although that is not very convenient if making multiple jars. The gallon of carrots that we are snacking on now were done about 5 years ago and they are still so crisp and yummy! I just take the large jar out of storage and fill my smaller jar which stays in the refrigerator for easy access and meals.
Tips:
Keep the vegetables below the brine at all times to avoid spoilage.
If you see any white film (kahm yeast), it's harmless and can be scraped off. However, if you notice mold or a foul smell, discard the batch.
Use clean utensils each time you check or taste your ferment to avoid introducing bad bacteria.
Now that you have your lacto fermented foods, how can you start to incorporate them into your daily diet?
Here are some practical tips:
Start with Familiar Foods
Begin with lacto-fermented versions of foods your family already enjoys. Try incorporating yogurt, kefir, or pickles into meals and snacks.
Experiment with Recipes
Explore recipes for homemade sauerkraut, kimchi, and other fermented vegetables. Involving your family in the preparation process can be a fun and educational activity.
Diversify Your Choices
Variety is key to reaping the full benefits of fermented foods. Include a range of lacto-fermented items in your diet to introduce different strains of beneficial bacteria.
Use as Condiments
Fermented foods make excellent condiments. Add a spoonful of sauerkraut or kimchi to sandwiches, salads, or grain bowls for an extra burst of flavor and nutrition.
Snack Smart
Keep lacto-fermented snacks on hand for a quick and healthy option. Fermented vegetables, yogurt, and kefir can make nutritious and satisfying snacks for both kids and adults. Sally Fallon and Sandor Katz were 2 great authors that I found very helpful in learning more and gaining confidence when learning about how to create fermented foods.
Pictured below are a saltwater brine before I add it into hot peppers which will become a fermented hot sauce, spicy carrots, kim-chi, hot peppers, grinding the fermented peppers makes a delicious hot sauce! and the last picture is sour Krout
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