• 1040
• April 8, 2024

Ferment vegetables yourself

When it comes to fermentation, the spirits part. Some think of spicy sauerkraut and cold beer, the others of molds and foul-smelling decay processes. At the same time, the age-old art of preserving can do so much more and offers infinite possibilities for variation. Right now, the fermentation of star chefs and trendsetters is rediscovered and one thing in advance: a closer look at the delicacies made by lactic acid fermentation is worthwhile!

Fermented is not rotten, but delicious and healthy!

First of all, it does not sound quite so appetizing: fermentation is actually a digestive process. It is one Transformation of organic substances into acid, gases or alcohol ? and this happens through microorganisms, These small industrious unicellular organisms eat their way through the material we use and then excrete acid, gas or alcohol. But that's not disgusting or weird, it's a natural process, which by the way is also vegan.

To start this fermentation process, will be Yeast, bacteria or mold needed, who do the work. In the wild fermentation of vegetables you have the advantage that you do not have to add anything, because the needed Lactic acid bacteria are already found in sufficient quantities on the surface of the vegetables, Through these living microorganisms finds one controlled decomposition instead of spoiling the food, but makes it deliciously sour and better tolerated. The vegetables contained in the vegetables Carbohydrates are converted into lactic acid, In addition, the bacteria make the vegetables even more durable, as a acidic environment is created in which harmful bacteria can not survive.

Incidentally, fermented products are already found undetected in many pantries and refrigerators. The range includes classic sauerkraut, dairy products such as yoghurt, alcoholics such as beer and wine, and exotic temptations such as kimchi, miso, tempeh and soy sauce.

What are the advantages of fermenting?

• Fermented vegetables are completely without preservatives more durable: As the pH drops during the fermentation process, harmful bacteria can not survive in the now acidic environment.
• In fermentation, cell structures are broken up and thus remove part of the digestive system from the body. The ferment is therefore very digestible, better digestible and good for a healthy intestinal flora.
• Formed by the lactic fermentation new tasteswhich vary depending on the duration of the process and spices added.
• Regular consumption of fermented vegetables is enhanced by the presence of live probiotic bacteria Strengthening the immune system at.
• A healthy intestinal flora also helps with the Preventing food cravings.
• Since during fermentation no heating takes place, remain get all the vitamins and nutrients and through the fermentation process they can even better be absorbed by the body.
• Fermenting is cheap and easy: you do not need any additional resources or substances, just the vegetables and much of the work you do for the microorganisms.

Fermenting, loading, canning? the differences

There are many ways to conserve food yourself? most of them are hundreds of years old and come from times when ingenuity was needed to get through the harsh winter. Together, all procedures have that one longer shelf life should be achieved. How this goal is achieved differs, however.

When inserting the vegetables is added a decoction, which is responsible for the Inhibit growth of unwanted microorganisms, Most of this brew is made from vinegar, but it is also possible alcohol or oil. On the other hand, microorganisms are welcome during fermentation and are an essential ingredient for lactic fermentation. So if you ferment at home, only water and salt are added to help the bacteria grow. In other types of fermentation microorganisms are obtained, for example, from molds.

The canning differs from the other two methods, as the food is heated here to make it last longer. As the air in the closed glass contracts on cooling, it creates a Vacuum, which ensures the durability.

What can be fermented well?

Basically, the fermentation works with any kind of vegetables. So you can go according to your taste and try different ideas and combinations.

For a start, it's easier Vegetables with low water content to use. Highly hydrous vegetables can become soggy during the fermentation process, so do not dare to do so if you already have a bit of practice.For example, various types of cabbage, carrots, beetroot, radish, celery, parsnip and other root vegetables are suitable because they are easy to maintain.

You can ferment each vegetable individually or you can match it combinations imagine. It will be especially delicious if you refine your creations a little. Depending on your taste, add chili, ginger or garlic or try it Spices and herbs: Rosemary, caraway, peppercorns, juniper berries, mustard seeds, coriander seeds, laurel leaves ... you'll think a lot more.

Basic instructions for fermenting

You need this

• Vegetables of your choice: pay attention Organic qualityBecause conventionally grown vegetables have far fewer of the important lactic acid bacteria, so your fermentation may not work properly.
• water
• Salt (about 2-3% of the vegetable weight): it should not be iodised salt and salt with straightening aids, but natural Sea or rock salt, Salt can be used according to taste, it is also completely without. However, salt promotes the growth of good bacteria and inhibits that of bad ones. It also ensures that the vegetables remain crisp. So, if your vegetables contain a lot of water, you can use a little more salt so it does not get muddy.
• A vessel: this vessel must be clean! It is best to clean it for 10 minutes in a hot water bath.

That's how it's done

• vegetables wash and chop: rub, chop, dice, dice as you wish.
• Either: Put the vegetables together with the salt in a container and knead or stompuntil a brine (= liquid, which is dissolved by the salt from the vegetables) forms. This method is particularly suitable for solid vegetables that are grated, such as cabbage.
• OrIn the case of vegetables that are donated or fermented in pieces, instead of stamping one can brine which is then poured over the vegetables.
• Place the vegetables tightly in a jar (traditionally a clay pot, but it is also a jar) layers.
• A few centimeters should always be left free under the edge, so that nothing bothers when fermenting.
• Who wants and has, enters vine leaf on top of that, to protect the ferment from oxygen.
• The vegetables must now with one mass weighted so that it is always completely covered by liquid (if there is no matching object, a water-filled freezer bag that automatically picks up the right shape) is also suitable.
• Now the vessel is closed: it is supposed to be one low-oxygen environment At the same time, the gases produced during fermentation must be able to escape. So do not permanently seal your vessel airtight to avoid explosions. Either open a gap or, if in doubt, open the jar slowly and gently once a day to allow the resulting gases to escape.
• Make sure your vegetables are always completely covered by liquid otherwise, squeeze it down with a clean spoon or replenish brine.
• Now the fermentation begins: let the vessel in room temperature but without direct sunlight just stand and wait.

You determine the duration of the fermentation process yourself according to your taste. Remember that Fermentation at colder temperatures slower goes on. On the other hand, if it is too warm, there is a risk that too many of the evil bacteria will survive and spread. After 3-4 days you can once try and see how the taste changes. Watery vegetables should not be allowed to ferment for more than a week, as otherwise it will get mushy, root vegetables and sauerkraut can stay in the glass for 6 weeks.

If the fermented vegetables meet your personal taste, it can be transferred to a tightly closed container and stored in the fridge become. Due to the cold, the fermentation process is slowed down considerably and the product is thus stable for about half a year.

That looks weird, is that really good?

Because fermentation is a natural process, you can Discoloration or odors arise, which are unknown to us from packaged supermarket products. Fermentation is a living process in which it bubbles, hisses and foams and that's a good thing! The lactic acid bacteria are supposed to do their job. So most of the time you can assume that nature already knows what it is doing and you do not have to worry about it. It is absolutely normalthat the brew becomes cloudy with time and also the vegetables change color and, for example, become paler. Also, air bubbles between the vegetables are produced by the work of lactic acid bacteria and are perfectly fine.

Just rely on yours when testing Smell and tasteIf it really rots and smells bad, then go away with it! Also black or colored mold as well as a slimy or sticky consistency are a sign that something went wrong.Maybe your ferment was not completely submerged, it was too warm, or you used too little salt, so the bad bacteria could spread. Practice creates masters!

Two recipes to try

Cauliflower carrots salad

This mixture is great as an addition to a fresh salad or a vegetable pan, but of course it can also be eaten on its own :-) Supplement different Herbs or spicesto vary the taste and adapt.

ingredients

• ½ head cauliflower
• 2-3 carrots
• 1 onion
• 2 cloves of garlic
• 1 fresh chili pepper
• Herbs or spices at will
• 1 tbsp salt

preparation

1. Divide cauliflower into bouquets in bite size
2. Cut carrots into pens
3. Cut the onion into rings and halve
4. Cut the garlic and chili into thin slices
5. Mix all ingredients well and press tightly into a jar
6. Dissolve salt in approx. 0,5l of water and pour the brine over the vegetables so that everything is well covered
7. Weight the vegetables
8. Close the lid and wait

I used a wire-hanger and it Carefully opened once a dayto drain the resulting gases. It worked so well, but with an extra fermentation device it would be more relaxed. After about a week I tried the ferment and found it good. I'm going to store it in the fridge, but next time maybe I'll get a longer fermentation time? and therefore a more intense taste? heranwagen.

Kakakdui? Radish kimchi

The main ingredient of classic kimchi is Chinese cabbage. Since the but at this time of year is hardly to have, I have for this Kimichi variant on radish base decided. The chili paste, with which the radish is rubbed, gives the ferment the special kimchi taste. Actually that's what it's for Korean paprika powder? Gochugaru? used, but I have replaced it with another chili powder? Here you can experiment, depending on how sharp you like it.

ingredients

• 1 radish
• 2 cm ginger
• 3 cloves of garlic
• 2 spring onions
• 1-2 tablespoons chilli or paprika powder
• 1 tbsp salt
• 1 tablespoon of sugar
• 2 tablespoons soy sauce (or fish sauce)

preparation

1. Peel radish and cut into cubes of approx. 1x1cm
2. Mix the radish cubes in a bowl with sugar and salt, stir and let stand for 30 minutes
3. Chop the garlic cloves and ginger finely for the chilli paste, cut the spring onions into small rolls and add the soy sauce and the chilli powder
4. Put the radish in a sieve and drain, then mix with the paste
5. Stack the mixture tightly in a glass and seal
6. Let stand for 1-2 days at room temperature until bubbles form
7. Then refrigerate and try after a week

In the making of kimchi is mostly no water added, In the course of the fermentation process, however, the radish releases more liquid, creating a brine. But since kimchi only ripens for one day at room temperature and is then cooled, the missing water did not pose a problem for me. The Koreans love their kimchi and almost speak to him about a soul. You can do it over several weeks or even months ripen in the fridge and try again and again to perceive the taste changes? and to decide when it tastes best to you.

How to ferment anything: FERMENTATION FOR BEGINNERS | April 2024