Fermented foods

There has been quite a lot of interest in probiotics in the media. They promote digestive health, boost your immune system, and are even associated with a lower risk of heart disease.

Many people prefer to just take a probiotic pill instead of exploring the natural (and delicious!) sources, which are plenty: yogurt, miso, sauerkraut, tempeh, kombucha, or kimchi, to name a few. Today I would like to encourage the readers to try fermenting vegetables at home and enjoy not only the benefits of the probiotics without spending a lot of money but the new flavours as well.  

For some cultures, this is nothing new, as people have fermented vegetables for centuries, originally to preserve them. My parents pickled cucumbers and beets regularly, and we drank the fermented beet juice frequently. For those who are not too familiar with this, I would like to begin by explaining the difference between pickled and fermented vegetable, as understood in North America: pickles you can buy in a supermarket in a jar use vinegar and do not offer quite the same health benefits. The natural fermentation uses natural bacteria (from the Lactobacillus group) and yeast, and cannot be stored indefinitely on a shelf. The natural process of fermentation converts carbohydrates into alcohol and acids, and those acids give the foods tartness and flavour. 

What can you ferment? Whatever you would like! My favourites are carrots, cauliflower, jalapeños, and string beans, but your own list could include onions, apples, radishes, turnips, asparagus, or whatever your heart desires. You can add your own mix of spices as well. I use dill, garlic, and chilli flakes. 

The process is quite simple:

·      Prepare and clean well your vegetables. They should be fresh and cut into smaller pieces.

·      Put the vegetables and spices into a clean jar and press them down.

·      Fill the jar with salted water until the vegetables are submerged.

·      Close the jar and leave on the counter for 2-3 days, then move it to the fridge.

·      Typically your veggies will be ready to eat in 4-10 days (watch for bubbles and check for the fresh, tarty scent.

·      If you would like to speed up the process, you can add a few drops of a sauerkraut juice, but not the one from a supermarket jar. 

What can you do with your fermented veggies? Add them to your sandwiches, burgers, salads, or simply enjoy them as a snack. Your body will thank you!