Yesterday, we discussed symbiotic colonies of bacteria and yeasts--SCOBYs for short. If you recall these colonies of beneficial bacteria and yeasts help to ferment various foods and beverages, producing unique results: milk kefir, water kefir and kombucha are all the result of the unique action of SCOBYs. (Don't forget: if you missed a day, check the archives.)
Today we'll build upon our knowledge of naturally probiotic foods and move into fermentation created by wild bacteria and yeasts - focusing strongly on naturally fermented vegetables which can be prepared easily and affordably in any kitchen, all you really need is a vegetable, some unrefined sea salt and a crock, mason jar or fermentation master (see sources). In preparing fermented vegetables, you can also use a starter culture, such as whey, to innoculate the dish and speed up fermentation.
While probiotic foods like sauerkraut and kimchi were born of necessity and practicality (afterall, prior to refridgeration, folks needed a way to keep the harvest fresh), they serve a dual purpose. Indeed, the process of lactic acid fermentation increases the nutrient content of our foods: b vitamins are increased through fermentation and naturally fermented foods are teeming with beneficial bacteria which are critical to overall health (read more about lactic acid fermentation).
There are two primary methods for culturing vegetables to produce naturally probiotic dishes. The simplest method incorporates nothing but vegetable and unrefined sea salt, a second method makes use of a starter culture such as whey or a powdered starter. Both produce excellent results.
Wild Method:Combine vegetables, hand-shredded is best, with a small amount of unrefined sea salt and pound them together until the vegetables release their juice and combine with the salt to create a brine. Make sure that the brine covers the vegetables, lest you run the risk of introducing mold into the ferment. Allow the mixture to sit in a crock, mason jar or fermentation device for a few days or several weeks (depending on your ingredients and the degree of fermentation you're after), and move to cold storage or the refrigerater once the fermentation cycle is complete.
Starter Method:
While some people prefer to add a starter to every ferment (I don't), some ferments are particularly well-suited to the use of starter cultures. The greater the surface are of the individual pieces you're planning to ferment, the greater your need for a starter. For example, shredded carrot is unlikely to need a starter for a successful ferment; however, a whole carrot or carrot sticks would do best if a starter is used. A tablespoon or two of fresh whey provides an adequate starter, but if you're after particular strains of bacteria, you may want to purchase a commercially available starter culture (see sources).
Today's assignment is to get started fermenting some vegetables. How about sauerkraut? Kimchi? Maybe preserved lemons?
Start your crock of fermented vegetables: If you're an established fermentation fanatic, why don't you try a new ferment? Or teach a friend how you make beautifully, naturally fermented pickles, chutneys and other dishes.
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