You may have heard of fermented foods before. They are a hot topic right now! Not sure what they are and why they are good for us? We’re here to give you the facts! Keep reading to learn what fermented foods are, the benefits of eating and drinking them, some things to look out for, and how to make them at home!
What Are Fermented Foods?
Fermented foods have gone through a process called fermentation. This word means that healthy bacteria or yeast were allowed to break down parts of the food. This is usually done to preserve foods and improve their flavor.
People have been consuming fermented foods and beverages for thousands of years. You have probably eaten or heard of these foods before, but might not have known they are fermented! At the grocery store, you'll find true fermented foods in the refrigerated section and sometimes in jars and cans in the aisles. Common fermented foods include:
Vegetables
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Dairy
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Proteins
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Tempeh
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Benefits of Fermented Foods
These foods have many benefits. They include:
- Shelf Life - Fermentation allows foods to be stored for longer periods of time. Fermenting foods before they go bad can save you money by cutting down on food waste.
- Taste - The process of fermentation produces favorable tastes and textures. For example, the delicious tart taste of dairy products like yogurt and kefir.
- Health Benefits - Many fermented foods provide the body with good bacteria called probiotics. These bacteria help support a healthy digestive system. Fermented foods are also thought to improve heart and immune health.
- Fun - Making your own fermented foods is an easy and enjoyable activity to do in the kitchen! Plus, it can make eating more veggies easier!
What to Watch Out For
While there are many benefits to consuming fermented foods, there are some downsides.
- Gas - For some people, fermented foods may cause bloating and gas. Start with small amounts and see how your body handles them.
- Sodium - Since salt is used to preserve fermented foods and allow the growth of healthy bacteria, many fermented foods are high in sodium. Eat sauerkraut, pickles, miso, and kimchi in moderation to keep your heart healthy.
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Sugar - Did you know that some store bought bottles of kombucha have 20 grams of added sugar? That's equal to 5 teaspoons of sugar!
- Cost - Fermented foods can be expensive at the grocery store, but it is easy and inexpensive to make them at home. We'll show you how!
How to Ferment Veggies at Home
Making fermented veggies at home only takes 4 easy steps! All you need is vegetables, salt, and water. No canning or fancy equipment required!
Step 1: Pick Your Veggies
Any vegetables will do. Try carrots, peppers, cucumber, red onion, cabbage, radishes, green beans, or cauliflower. Cut the veggies into thin, short slices and pack them tightly into clean, empty jars.
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Step 2: Add Seasonings
Add seasonings of your choice into the jar. We like to use ginger, garlic, black peppercorns, coriander seeds, red pepper flakes, dill, or bay leaves.
Step 3: Add Brine
Make brine by combining 2 cups of distilled (non-chlorinated) water and 1 1/2 Tbsp kosher, canning, or sea salt. Pour over veggies until covered completely.
Why do you need to use distilled (non chlorinated) water and non iodized salt? Find out at Common Ingredients Used for Fermenting Foods!
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Step 4: Seal Jar and Store
Seal jar and store in a cool, dark place. After day 2, gently loosen the lids to let gas escape (1-2 times per day). They will be ready between day 4 and 10. The longer they sit, the more tangy the veggies will be. Once opened, keep the jar in the fridge.
When a fermented recipe calls for salt, you may be tempted to reduce the amount or use a salt substitute. Don't do it! In fermenting, the salt is important to reduce bad bacteria, preserve the food, and keep you from getting sick. Visit Safely Fermenting Food at Home for more tips to make sure you're fermenting foods safely.
Want More Information?
- Getting to Know: Fermented Foods from Cook's Country - America's Test Kitchen
- How Do I Ferment? from National Center for Home Food Preservation
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Probiotics: What You Need to Know from National Center for Complementary and Integrative Health (NCCIH)
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