Ferment that Sh*t
Fermentation is a fascinating natural process where microorganisms break down sugars without oxygen, resulting in the production of acids, gases, or alcohol. When applied to food, beneficial microorganisms like lactobacilli or yeast convert sugars into acids or alcohol, not only preserving the food but also enhancing its flavor and nutritional value. Moreover, fermentation increases the bioavailability of nutrients, making them easier for our bodies to absorb. This centuries-old technique not only serves as a means of food preservation but also boasts numerous health benefits and contributes to a richer culinary experience. From oats to beans, veggies to fruits, the possibilities are endless in the world of fermentation. So whether you're an experienced fermenter or a curious beginner, exploring the art of fermentation promises both gastronomic delight and wellness rewards.
Fermented Oats:
Start by combining rolled oats with water in a jar.
Add a tablespoon of yogurt, kefir, or even Kraut juice as a starter culture to kick-start fermentation.
Cover the jar with a cloth and let it sit at room temperature for about 12-24 hours, allowing the oats to ferment.
Once fermented, store the oats in the refrigerator and enjoy them as overnight oats or use them in baking recipes.
Fermented Fruits (e.g., Apples):
Wash and slice the fruits (e.g., apples) into thin pieces.
Place the fruit slices in a clean jar and cover them with water.
Optionally, add some sugar or honey to encourage fermentation and enhance flavor.
Seal the jar loosely and allow it to ferment at room temperature for several days, depending on the desired level of fermentation and taste.
Once fermented, transfer the jar to the refrigerator to slow down the fermentation process and preserve the fermented fruit. Enjoy as a tangy and probiotic-rich snack or topping.
Fermented Vegetables:
Wash and chop your favorite vegetables into bite-sized pieces. Common choices include cabbage, carrots, radishes, and cucumbers.
Place the chopped vegetables in a clean jar, leaving some space at the top.
Prepare a brine solution by dissolving salt in water. The ratio of salt to water varies depending on personal preference and the vegetables used, but a general guideline is around 1-2 tablespoons of salt per quart of water.
Pour the brine over the vegetables until they are fully submerged.
Add any desired spices or herbs for flavor.
Seal the jar with a lid, but leave it slightly loose to allow gases to escape during fermentation.
Store the jar at room temperature for several days to weeks, depending on the desired level of fermentation and taste preference.
Once fermented, transfer the jar to the refrigerator to slow down the fermentation process and preserve the fermented vegetables. Enjoy them as a tasty and nutritious addition to salads, sandwiches, or as a side dish.
