Fermented foods – how to do this at home

Fermented foods and beverages are becoming increasingly popular. You can now find kombucha on tap in bars, sourdough bread in cafes and more varieties of yoghurt, sauerkraut and kimchi in your local supermarket.

Fermented foods have been part of the human diet for centuries, and were initially produced as a way to preserve foods, improve flavour and eliminate food toxins. Today, more people are turning to these foods for their potential health benefits 1, 2.

What are fermented foods?
Fermented foods are foods and beverages that have undergone controlled microbial growth and fermentation 1. Fermentation is an anaerobic process in which microorganisms like yeast and bacteria break down food components (e.g. sugars such as glucose) into other products (e.g. organic acids, gases or alcohol). This gives fermented foods their unique and desirable taste, aroma, texture and appearance. 

There are thousands of different types of fermented foods, including:
cider
tempeh
miso
kimchi
sauerkraut

What are the benefits of fermented foods? 
Fermented foods have historically been valued for their improved shelf life and unique taste, aroma, texture and appearance. They also allow us to consume otherwise inedible foods. For example, table olives must be fermented in order to remove their bitter-tasting phenolic compounds.

Many health benefits have been associated with fermented foods, including reduced risk of cardiovascular disease, high blood pressure, diabetes, obesity and inflammation. They have also been linked to better weight management, better mood and brain activity, increased bone health and
better recovery after exercise. 

One explanation for all of these effects is the production of bioactive peptides, vitamins and other compounds produced by the microorganisms involved in fermentation and have key roles in the body, such as blood health, nerve function and immunity. 

It’s important to remember that these health benefits are likely dependent on the type of fermented food and microorganisms involved. 

How can I eat more fermented foods?
Although fermented foods may sound fancy, the practice of fermentation is actually simple and affordable. It only requires a few ingredients and when done at home, can save you a lot of money, while adding variety, new flavours and interesting textures to your diet. Vegetables such as cabbage, beetroot, radish, turnip and carrots are some of the easiest foods to ferment at home, as the bacteria living on the surface does the fermenting for you.

If you wish to create fermented foods at home, follow these 4 steps:

1. The first step: buy organic produce.
Non-organic produce is sprayed with pesticides, and the good bacteria is killed off before immediately. I love using heartier veggies like cabbage, carrots, beets, and celery that will maintain their crunch after the fermentation process.

2. Second step: the vessel.
I like to use Mason jars of varying sizes. In my opinion, specialised "fermentation jars" are overpriced and unnecessary. Wash your jars with water and soap and set them aside to air dry. If you're worried about the cleanliness of your jars, feel free to rinse them with an apple cider vinegar and water solution.

3. Third step: the starter.
Using whey drawn off from making homemade yoghurt or from raw milk is the preferred starter of choice; often this is a good idea as whey is inexpensive and abundant if you make your own yoghurt or if you have access to raw milk. But just about any liquid that is rich in beneficial bacteria can be used, as can a packaged starter culture.

4. Step four: create the ideal environment for the bacteria to thrive.
The process of your bacterial starter fermenting the veggies takes about a week or two, depending on how intense you want the flavour to be. I always suggest storing ferments in a dark, cool place to prevent the bacteria from working too fast. Another important tip is to only open fresh jars of ferments carefully over the sink to prevent an unwanted bacterial shower. After you achieve your desired puckering taste, move your ferments into the fridge, where they will last about eight months.