There are many ways to preserve food from your garden. Canning, freezing, and drying are all ways we hear about and most people have probably tried. But did you know there is a way to preserve food that also increases the nutritional value of the food? Fermenting vegetables is a way to preserve them that creates probiotics in the food. These probiotics help aid in digestion and increase the food’s bioavailability.
What is Fermentation?
According to Websters Dictionary, fermentation is “the enzyme-catalyzed anaerobic breakdown of an energy-rich compound (such as a carbohydrate to carbon dioxide and alcohol or to an organic acid) by the action of microorganisms (such as bacteria or yeast) that occurs naturally and is commonly used in the production of various products (such as food, alcoholic beverages, and pharmaceuticals) especially by controlling microbial enzymatic activity”.
Basically, fermenting vegetables (or other foods) is a process to break down the enzymes and create nutrient rich bacteria that is beneficial to digestion. It is a process that has been used for centuries to preserve food and build nutrients at the same time. The process is simple and only requires a few ingredients.
Foods and drinks that can be fermented include but are not limited to the following:
*Vegetables-sauerkraut, kimchi, pickles
*Fruit-berries are a great option
*Milk-yogurt, cheese, sour cream
*Tea-kombucha
*Grains-sourdough
Were there things in this list that you have heard of but never thought of them being fermented? Look at how many probiotic foods and drinks you are digesting without even realizing it!
Benefits of Fermenting Vegetables
As stated above, fermented foods create good bacteria that are essential for your gut health. These bacteria help break down your food and fight off the bad bacteria. Creating a more balanced gut biome is a great way to boost your immune system.
Eating fermented foods has also been shown to help fight obesity, balance blood sugar, help with high blood pressure, and boost your brain health. These foods can also help create a better biome in your mouth which can save you a ton of work at the dentist!
Eating fermented foods is a great way to improve your overall health and eat delicious tasting meals at the same time.
How to Ferment Vegetables
Now that we know what fermented foods are and how they benefit our overall health, let’s talk about how to ferment some veggies.
While there are a million different recipes for fermenting. And you can ferment many different kinds of vegetables and foods. There are a few key points to all vegetable fermentations that you need to keep in mind.
- Use fresh, organic vegetables that have no bad spots. This way you know the vegetables have not been sprayed with chemicals and they are free of spots that are past their prime.
- Cut the vegetables to the same sizes. Ensuring all the pieces are equal size will ensure that they ferment at the same rate.
- Make sure everything stays below the brine! If you read anything about fermenting, you will find this piece of information. If the veggies get above the brine, not only will they not ferment, but they may also even mold.
- 4. Store in a cool place once fermentation is complete. Store in the fridge, not the freezer to insure freshness.
Fermenting vegetables is fun, simple, and makes for great tasting food! Let me know your favorite recipes in the comments!
