Food Preserving - Fermentation

Food Preserving - Fermentation

Fermentation is an anaerobic process in which microorganisms like yeast and bacteria break down starches and sugars into organic acids, gases or alcohol. Lacto Fermentation is the type used to ferment most foods. Vegetables which are covered in the good bacteria lactobacillus can be fermented though some simple steps. If you chop up, grate and squeeze them with salt, they release their juices, this then mixes with the salt to create a brine. When the vegetables are submerged within this brine, lactobacillus multiplies. It begins to break them down, digesting the natural sugars and transforming them into lactic acid. This creates the tangy flavour and a sour environment that prevents the growth of bad bacteria.

Advantages of Fermentation:

• Extended Shelf Life: The production of organic acids and other byproducts during fermentation creates an environment that inhibits the growth of harmful bacteria and molds. This helps extend the shelf life of foods without requiring refrigeration or chemical preservatives.
• Enhanced Flavor: Fermented foods have a delicious tangy taste.
• Nutrient Enrichment: Bacteria in fermented foods produce vitamins and nutrients as they digest the starches and sugars. In particular B vitamins and vitamin K2. Fermented foods are easier to digest as some of the sugars/starches are broken down during the fermentation process.
• Probiotic Content: Many fermented foods contain beneficial microorganisms known as probiotics. These "good" bacteria can have positive effects on gut health by maintaining a balanced gut microbiome. Consuming probiotics through fermented foods can potentially improve digestion and boost the immune system.
• Low Tech: No fancy equipment needed, just a fermenting crock or a jar.
• Reduces Food Waste: Fermenting allows you to preserve surplus vegetables that might otherwise go to waste.

What Foods Can Be Fermented?

Most people are familiar with sauerkraut and kimchi, but you can also preserve red cabbage, cauliflower, carrots, peppers, broccoli, all sorts of string beans, cucumbers, onions, turnips, radishes, celery, tomatoes, beets and many other vegetables using lacto-fermentation. Fermented chillis can be used to make your own spicy hot sauce.

Tips For Fermenting at Home

1. Cleanliness is Key: Ensure that all utensils, containers, and surfaces are sterilised before you begin. Any unwanted bacteria could affect the fermentation process.
2. Use Quality Ingredients: Start with fresh, high-quality ingredients for the best results.
3. Choose the Right Container: Use glass, ceramic, or food-grade plastic containers for fermentation. Avoid containers made of metal, as certain acids produced during fermentation can react with metals.
4. Be Mindful with Salt: Salt regulates fermentation and helps control harmful bacteria. Use unrefined salt, and make sure to use the correct quantity. Most vegetables require a 2% brine, however cucumbers and peppers mould easier and require a 3.5-5% brine.
5. Create a Favorable Environment: Maintain an appropriate temperature for fermentation. Things will ferment faster in warm conditions and slower in cooler ones. A general rule is to keep ferments at about 15-22C.
6. Avoid Air Exposure: Pack your ferment well into the fermenting vessel and make sure to weight it down under the brine. A water lock seal comes in handy here as it lets gases out without letting anything in.
7. Start with Small Batches: Especially if you're new to fermentation, start with smaller batches to minimise waste and ensure you get the hang of the process.
8. Experiment with Flavors: Don't be afraid to experiment with herbs, spices, and other flavor enhancers to create unique and exciting ferments.
9. Patience is a Virtue: Fermentation takes time. Be patient and allow the microbes to work their magic. Different ferments have varying durations, so follow recipes closely.
10. Observe and Monitor: Regularly check your ferments to ensure everything is progressing as expected. Look for signs of bubbles, expansion, and changes in color, smell, and texture.
11. Burp Air Pressure: If using tightly sealed containers, remember to "burp" the container occasionally to release built-up gas and prevent explosions.
12. Keep Records: Keep a journal of your fermentation experiments. Note ingredients, ratios, temperatures, and outcomes to learn from each batch.
13. Adapt to Your Environment: Factors like humidity, altitude, and local microflora can affect fermentation. Don't be discouraged by variations; they often lead to unique results.
14. Trust Your Senses: While you can follow recipes, trust your senses. Your sense of smell, taste, and sight can help you gauge the progress and quality of your ferments.

You can find our range of Food Preservation & Fermenting Equipment HERE.