healthy strategies

fermented foods

Humans have been fermenting food as a means of preserving it for centuries.

Today, we can enjoy the fermented delicacies that originated in many countries: miso from Japan; Chinese kombucha; Korean kimchi; labneh, the thick, tangy Middle Eastern yogurt cheese; the thin crepe known as a dosa in India; and the pickled carrots, cucumbers, cabbages, and beets developed in the northern and eastern regions of Europe.

What is fermentation?

Fermentation occurs naturally through the action of microorganisms (bacteria, yeasts, and fungi). During the process, carbohydrates are transformed into acids, or to carbon dioxide and alcohols.

For an example of how the fermentation process works, take the common cucumber. To ferment this raw vegetable, it’s placed in salt water at or near room temperature. After some time, bacteria begin to multiply and lactic acid forms in a process known as lacto-fermentation. This does not mean dairy or whey has been included. Instead, it refers to the type of bacteria that multiply and the resulting lactic acid that preserves the food.

Bacteria, along with lactic acid and yeast, form a cooperative culture. This fermentation process is similar to what happens when dairy is fermented into yogurt or cabbage is transformed into sauerkraut.

Benefits of fermentation

Beyond their delicious taste, fermented foods add natural enzymes, immune-boosting detoxifiers, probiotics, and vitamins to the diet.

Nuts, beans, grains, and seeds contain substances that prevent the ability of digestive enzymes to break down the carbohydrates, fat, and protein that they contain. When seeds and grains are fermented, the enzyme inhibitors are deactivated, and these important nutrients can be digested.

Almost everyone can benefit from including fermented foods in their diets. Exceptions may include those who have sensitive or weakened immune systems. Those with chronic digestive issues or very low stomach acid may benefit from slowly introducing fermented items into their diets. ●

SELECTED SOURCES Fermented by Charlotte Pike ($24.95, Kyle, 2015) • “Health-promoting components in fermented foods: An up-todate systematic review” by Francesca Melini et al., Nutrients, 5/19 • Traditionally Fermented Foods by Shannon Stonger ($22.99, Page Street Publishing, 2017)

10 daysfermentation time

makes approximately 8 pickles

Fermented Garlic-Dill Pickles

From the Taste for Life test kitchen 12 oz (6 to 8) small, firm organic cucumbers 5 Tbsp pickling salt or other pure salt ½ gallon (2 qt) chlorine-free, filtered water 1 bunch dill 6 cloves peeled garlic

1. Thoroughly rinse cucumbers. Cut thin slice with a paring knife off blossom end of each cucumber. (This is the end opposite the stem. The end is cut because it contains enzymes that soften the cucumber as it ferments.)

2. Make brine by dissolving salt in ½ gallon of filtered water.

3. In a half-gallon sterilized fermenting jar with an airlock lid, place dill and garlic. Pack whole cucumbers on top of herbs. Pour brine over, making sure cucumbers are completely covered and there’s 1 to 2 inches of headspace at top. (You may not need all brine.) Place a fermentation weight on top of cucumbers to make sure they stay under liquid. Tighten lid.

4. Set jar in a cool, dry location between 60° to 70° away from sunlight.

5. Check jar daily. If surface scum appears, skim it. Retighten lid after. Once bubbles have stopped rising (after about 6 or 7 days), transfer jar to fridge for an additional 3 days. Skim as needed. Pickles should taste sour when done. Store in fridge for up to 2 months.

Kitchen Note: If the pickles take on an off odor, become overly soft or gray, or smell like mold, this indicates spoilage and they must be discarded.

Per serving (1 pickle): 7 Calories, 2 g Carbohydrates, 1 g Fiber, 526 mg Sodium, ★ Vitamin K