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 Chef and TV personality Pete Evans recently sparked an outcry when he announced on Sunday Life that he favored fermented vegetables and activated almonds. In my opinion, the negative reaction to Pete's statement is due to the fact that people have little knowledge of fermented foods. These foods are neither new nor sophisticated, they are natural and rich in healthy bacteria. Our grandparents grew up on fermented foods such as sauerkraut, kimchi, pickles, beet kvass, cottage cheese, and whey.
Fermented foods are primarily harvested at home. Lack of reliable information makes it difficult to manufacture and sell them in large industrial volumes, where availability and awareness are the main factors.
Any fermenter will proudly tell his story of the fermentation of ginger beer that sizzles in the pantry at 2 a.m. or a mug of dark red beet kvass. Fermented products taste great and are unique in their own way.
History and health
The art of fermentation, in all likelihood, arose with the aim of preserving food during the off-season and periods of scarcity. Various products were fermented, salted, pickled and they could be stored without refrigerators for quite a long period of time.
It is now known that the consumption of fermented foods provides tremendous health benefits. The fermentation process produces beneficial acid-loving bacteria - lactobacilli and bifidobacteria, which are essential for intestinal health. Thanks to bacteria, nutrients are better absorbed and digestion is improved.
Many traditional diets included a variety of fermented foods and drinks: sauerkraut, pickled cucumbers, taro root (known as poi), or unpasteurized beer made from whole barley. These foods were not only delicious, but also had tremendous health benefits.
In modern diets, processed and sterilized food predominates. Dairy products, meat, fish and most vegetables are pasteurized. In stark contrast to these are fermented foods that are loaded with beneficial bacteria.
Resolving controversial issues
In the recent past, food fermentation has not been very popular (only events like Sauerkraut Shooting in Wisconsin or Fantastic Fermentation in Brisbane come to mind). Fermentation was carried out mainly by older chefs.
These days, forums, chat groups, blogs are thriving, and there are also a huge number of cookbooks. I recently participated in a fermentation forum under the pseudonym bellekraut. I wanted to find an answer to the question of why my sauerkraut jar had acquired a strange gray color. It turned out to have something to do with salt, and my sauerkraut was fine.
"Good bacteria are essential for gut health because they help the body absorb the nutrients in foods better."
One of the reasons for the lack of information on fermentation is that many people are afraid of bacteria, and they need to be confident in the safety of the food they eat. Fermentation experts claim that products have been fermented, salted and pickled since ancient times. The danger lies in improper preparation and poor quality of food.
Start with sauerkraut
Fermentation expert and author of Wild Fermentation, Sandor Katz, claims that almost all foods can be fermented.Of course, some of them are easier to ferment, while others are worse.
Cabbage has unique properties that make it perfect for fermentation. Cabbage leaves are low in water, high in fiber, and naturally beneficial bacteria. Be that as it may, sauerkraut enjoys worldwide popularity as the main fermented food product. In France, sauerkraut “shukrut” is considered a traditional dish, sauerkraut is also popular in Germany, and kimchi, a Korean dish, is preferred throughout Asia.
Sauerkraut is an excellent source of fiber, vitamin C and trace elements. However, the main distinguishing feature of sauerkraut is its live enzymes and beneficial bacteria that contribute to the normal functioning of the digestive system.
Sauerkraut with carrots, caraway seeds and dill
Ingredients:
750 g cabbage (outer leaves removed)
250g purple carrots (if you can't find purple carrots, you can use orange Dutch carrots). *
1.5 tablespoons of salt
1 teaspoon of cumin
1 teaspoon dill
* Purple carrots will give the cabbage a beautiful purple color.
Before you start
When cooking sauerkraut, you will need to use your hands a lot, so you should wash them thoroughly and trim your nails.
Recipe
1. Remove the outer leaves from the cabbage head that are tough or dirty. Cut the head of cabbage into quarters and remove the core. Leaves should not be washed as they were not exposed to external influences. Remember to set aside 1 or 2 large leaves to be used as a lid for the sauerkraut.
2. Chop the cabbage thinly into strips with a large, sharp knife. For these purposes, you can use a mandolin shredder or a food processor. Place the shredded cabbage in a large bowl.
3. Remove the carrot tops and wash the carrot thoroughly. Chop the peeled carrots into very thin strips or grate with a coarse grater. Add it to a bowl of cabbage, salt and herbs. Mix everything well. It is very important that the salt is evenly distributed.
4. Leave the resulting mixture for 10-20 minutes. The salt will draw moisture out of the vegetables for further fermentation.
5. Place a glass jar or earthenware barrel next to the bowl and start preparing the cabbage. You will need a large pestle or potato pusher. Rub the mixture thoroughly with your hands until the cabbage runs out. Place the cabbage in a container and tamp it so that it is completely immersed in the liquid. There should be no air bubbles.
6. Take the leaves that you set aside at the beginning and use them as a "lid". Vegetables should not come into contact with air. Put a little pressure on top of the cabbage - it could be a narrow jar of water. Use a pestle stick to pierce the cabbage regularly for the first 24 hours to get rid of the gases generated during the fermentation process.
Leave the jar of cabbage at room temperature for 36-48 hours. When fermentation is complete, refrigerate it. The cabbage will be ready to eat in 4 days. It can be eaten for several months.
Innings
Sauerkraut is traditionally eaten with cold cuts such as roast pork and pork sausage. It also goes well with sandwiches, cheese, lettuce, roast beef or Indian chutney. In fact, sauerkraut can be consumed with any food. For added crunch, it can also be mixed with green leafy vegetables.
Earthen Keg or Jar?
Many sauerkraut recipes suggest the use of an earthen keg. The earthen barrel is a ceramic container with a lid and oppression. It can store a lot of sauerkraut and other vegetables.Many experts claim that the earthen keg is best for cooking and storing cabbage. However, this is a rather expensive container ($ 100 minimum).
A wide-mouth Mason can is an easy alternative. Make sure it is sterilized before use. It is more convenient to use a 1.5 liter can. Cover the jar with a clean cloth to protect the cabbage from light.
Choosing the right products
It is important to use fresh, unprocessed food. Chemical sprays or pest control agents inhibit the growth of beneficial bacteria.
Look for products that are farm grown or certified organic or biodynamic. These foods contain naturally occurring bacteria that can be seen as a thin white coating on cabbage leaves, vegetables and fruits. These bacteria are actively involved in the fermentation process. Never leave your choice on products that have been previously washed or waxed.
Fragrant pieces of pickled beetroot
Pickled beets are excellent for hamburgers and sandwiches. Delicious and crispy, it quickly disappears from the refrigerator.
Ingredients:
500 g fresh beets
1 teaspoon of cumin
1-2 cabbage leaves to use as a fermentation lid
2.4 teaspoons of salt
Recipe
1. Remove the skins of the beets and cut them into very thin strips or grate using a coarse grater. Add salt and cumin and mix well with your hands. The salt should be evenly distributed throughout the beets. Leave at room temperature for 15-20 minutes.
2. Place the glass jar next to the bowl. Start stirring the beets with your hands again until they let out the juice. Place the beets in the jar and press down on them until they are completely submerged in the liquid.
* If you don't have enough liquid, prepare a brine. To do this, take 1 tablespoon of salt and dissolve it in a glass of clean water.
3. Place cabbage leaves on top to keep out debris. Make sure the leaves are completely submerged in the liquid.
4. Leave at room temperature for 48 hours. Then close the jar with a lid and refrigerate. You can eat it after four days of fermentation. In the refrigerator, these beets will be stored for several months.
Innings
Pickled beets are a great addition to homemade burgers with common ingredients like chutney, cheese and fried egg. It also goes well with salads, fried chicken and rice. Like sauerkraut, pickled beets go well with any sandwiches. Try it with lettuce and fetta cheese, fried pumpkin or cykory salad "Vitluf".
N.V. Naumchik
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