In the interview with Maria and Marco from Sauer-macht-glücklich we learned a lot about fermentation. The two found their way to lactic acid vegetables primarily through a change in diet. In their mid-20s, they were regularly plagued by infections and abdominal pain. Over time, they have changed many habits and started to eat more naturally and especially to make many foods themselves, such as baking bread or making their own sauerkraut. In this article you will learn valuable facts about fermentation.
The advantages of fermentation
Fermentation has been known for a long time, but has been somewhat forgotten in today’s society. Basically, any food that has its main harvesting season in the summer was fermented to preserve it and thus have supplies for the winter. Thus, even in the cold months, a supply of domestic vegetables was ensured. The process of fermentation preserves the food’s enzymes, minerals and vitamins, rather than cooking them to death, as is the case with canning. Fermentation creates an environment in which only the good lactic acid bacteria survive, thus preserving the food. In addition, the consumption of these foods adds valuable probiotic components to the intestine and thus supports the entire intestinal flora.
How does fermentation work?
Only a few inexpensive ingredients are needed to ferment food, and basically anyone is able to do it themselves at home. If you don’t want to spend the time, you might as well order ready-made fermented foods online.
You need vegetables, which should be fermented. The rule of thumb here is that anything that can be eaten raw can also be fermented. In addition, water, salt and a suitable vessel are needed. Maria and Marco have developed a special fermentation vessel in which the pressure created can escape to the outside without oxygen entering the vessel. This jar makes fermenting a breeze, so to speak. The vegetables can be either chopped, grated or grated and then kneaded in salt. Then put the vegetables in a fermentation vessel, fill it with water and close it. For the first seven days, the jar should be stored at room temperature to start the fermentation process. After that, the glass should be stored in a cooler place, for example, in the basement or stairwell at about 16-18 degrees. Attention: At this stage, do not store the vegetables in the refrigerator, because the fermentation process would be interrupted by the sharp difference in temperature. Once the vegetables have finished fermenting, they can then be stored in the refrigerator for several months. The process of fermentation cannot be influenced or accelerated from the outside, except for the temperature. Depending on the vegetable, the fermentation takes different lengths of time. For sauerkraut it is about eight weeks, for Chinese cabbage it is only about two weeks. If you let the vegetables ferment for too long, they may not taste good after a certain point. Food, on the other hand, usually does not spoil.
Through different variations of vegetables and the addition of spices and herbs, a wide variety of flavor creations are possible and no limits are set during fermentation.
It is also possible to ferment fruit, but the sugar it contains is metabolized during the process, which greatly alters the taste, making it very special.
Only organic vegetables should be used for fermentation, as pesticides on conventionally grown vegetables promote mold and the harmful bacteria gain the upper hand. There is also the approach that starter cultures should be added to the vegetables, such as whey or bread liquor, but we do not recommend this because the natural process would be affected. With wild fermentation, the taste and quality of the food are significantly better.
The difference from products from the supermarket
The products from conventional supermarkets are usually ultra-high temperature and pasteurized. In addition, additives such as vinegar or sugar are often added. Unfortunately, this causes many nutrients to break down and not add the value our bodies need.
How often should fermented foods be consumed?
The best time for fermented foods is in the evening, as they are gentle on the intestines. Fermented juices for in-between meals are also a valuable addition to everyday life. If you drink the juices in the morning on an empty stomach, you support the intestines in particular, as they receive valuable nutrients without already having to work much. At the beginning of a diet with fermented vegetables, it is recommended to eat smaller portions at first and let the body get used to it slowly. Children can also be introduced to this way of eating. Experience shows that it often tastes good to children and is easier to eat compared to raw vegetables. A demonstration as well as letting them try it out leads to success with most children.
Fermenting vegetables is really learnable for everyone and brings great health benefits. Have fun trying it out!
