Fermentation is a process in which the food starts to rot in a controlled way. This method has been used for centuries to make food more durable. Bacteria and fungi provide lactic acid, alcohol and vinegar, among other things. These substances are manually added to other products and they make certain foods less likely to spoil. Almost half of our food and drink is fermented, such as cheese, pickles, yogurt and sauerkraut. You can also ferment your food yourself, for example make your own sour cabbage. The foods have a fuller flavor and are low in calories. The good bacteria it contains are also very good for our intestinal system.
Content
- Fermentation process
- Food industry
- Reasons to Eat Fermented Foods
- Ferment yourself
- Fermenting vegetables
- Fermenting fruit
- Recipes
- Tips
Fermentation process
This process starts by converting or breaking down the basic substance of a product through the use of micro-organisms. These are single-celled life forms that are not visible to the naked eye, such as bacteria, algae and yeasts (a form of fungi). These organisms are added to products and grow through heat and moisture. During the growth process, the organisms make proteins. These proteins ensure that certain reactions can occur or work faster. These proteins change the raw materials of the products, such as the acidity, smell and appearance. It also ensures that the shelf life and digestibility of the product changes. So this process is called fermentation.
Food industry
Fermentation is common in our food industry. Both natural fermentation in which the process starts automatically, or that micro-organisms are added. Fermentation can also start spontaneously, with or without oxygen. There are a number of examples of fermentation:
Bread, beer and wine
When making bread, beer and wine, a yeast ensures that the sugar in these products is converted into alcohol and carbon dioxide. Take wine for example. First you have grape juice, but due to the growth of yeasts the sugar in the grape juice is converted into alcohol and thus wine is created. You often encounter this process when making a fruit bowl yourself. If you use pure fresh fruit, such as bananas, apples, pineapple, peach and grapes. If you leave this for a while, the fruit will soak in its own moisture. Because it also contains grapes, and this moisture starts to ferment, it can happen that alcohol is formed in the fruit bowl in a natural way.
Dairy products
Lactic acid bacteria come in different shapes and types and are widely used for preserving food. Starch and other carbohydrates in foods are converted into lactic acid by these bacteria. This lactic acid is then used in dairy products, so that yoghurt, buttermilk or cheese can be formed. In white cabbage it is added, so that sour cabbage is formed.
Salami and Camembert
Even when making salami, these bacteria are added, but also other fungi. So a combination. This changes the structure of the meat, the sausage becomes slightly more acidic and the sausage has a longer shelf life. This combination is also used with camembert, a French cheese. First, bacteria and rennet are added to the heated cow’s milk and this is then allowed to solidify in round containers. After this solidification process, a fungus is sprinkled over it with a thin layer of salt, so that the fungus starts to grow. After a few weeks, the French cheese camembert is ready for consumption.
Reasons to Eat Fermented Foods
There are several reasons for eating foods that have been fermented. Whether you make them yourself or buy them in the store:
- Food that has been fermented can be digested better and it improves digestion. It also contains many natural probiotics that are very good for your intestines. It is the good bacteria that ensure good health and a correct bacteria balance in the intestines.
- Fermented food has a better, fuller taste.
- You can store fermented food products for much longer.
- Fermented foods are low in calories.
- Fermented food contains many enzymes and ensures a better functioning of the absorption of vitamins. Vitamin K is an important vitamin found in fermented foods. This vitamin ensures better blood clotting, cleaning of blood vessels and healthy bone growth.
- Fermented foods also keep cholesterol levels in balance.
Fermentation safety
In the past, the food was fermented a lot. But thanks to our developed food industry, there are now many products available that have already been fermented. The products you buy in the store are safe for use. The bacteria, fungi and yeasts used in the fermentation are also safe and approved in advance. Companies that make these products have to meet strict legal requirements when it comes to food safety. It is true that with fermented products from the supermarket the amount of good bacteria is sometimes less, because the products are heated to kill bacteria (pasteurization).
Ferment yourself
You can also ferment your food yourself, but you have to take a number of things into account. If the fermentation does not go well, bacteria can develop that can make you sick. The bacterium clostridium botulinum (which produces the poison botulinum, among other things) is a well-known bacterium that can cause food poisoning. Food products that turn sour, such as yogurt, are less likely to cause these bad bacteria, as they often cannot grow in an acidic environment. With meat products, such as sausages and whole olives, the risk of this bacteria is much higher and fermentation yourself is therefore not recommended. Always make sure you work hygienically. Always wash your hands before you start and ensure that your workplaces and materials are clean.
Materials
There are a number of food products that you can easily ferment yourself at home. All you need are the following materials:
- Water
- The food product you want to use, such as vegetables or fruit
- Starters, such as salt, vinegar or oil, (baker’s) yeast, whey
- Sterile glass or ceramic jars
- Serve patience
It is best to select fruits and vegetables that grow during the season, because the taste, ripening and structure are then optimal.
Fermenting vegetables
If vegetables are under water for a while, spontaneous fermentation takes place. This means that no added microorganisms are used here. Often salt is added, or another starter. The nutritional value of the vegetables increases and they become nice and spicy and crunchy. Sauerkraut is a well-known vegetable that is fermented, but kimchi is also well known from the Korean kitchen and consists of fermented vegetables and cabbage.
Species
Cucumbers are great to start with if you’ve never fermented before. If you put cucumbers in vinegar or salt, you will get pickles. You can combine it with onions and carrots. Bell peppers are also very suitable for fermentation, so that you get more flavor. Fermented beans such as green beans or green asparagus can be fermented in the summer, so you can enjoy a fresh summer salad in the winter. All hard vegetables, such as the cabbage types, are suitable for fermentation, such as white cabbage, cauliflower, red cabbage. But garlic, ginger, onions, mushrooms and courgettes are also suitable for this.
Fermenting fruit
Most fruits can be fermented, but they can differ from each other in terms of effect. You can use fresh fruit, but also canned or frozen fruit. The preparation time of this is often somewhat shorter. If you prefer to go for fresh fruit, choose ripe, organic fruits that have no bruises.
Species
Peaches, plums, apricots, mangoes and pineapples are good fermenting fruits. They keep their good taste and color. Before fermenting, you must wash, peel and seed the fruit well. Grapes can also be used, but you have to cut or pin them in half first so that the added starter ?? can come in good contact with the grape juice inside the grape. Apples and pears are good fruits, but apples do have a tendency to brown and not everyone finds this attractive. You can also use berries and strawberries, but they will discolour due to the syrup. Blackberries and berries with many seeds cannot be fermented.
Recipes
sauerkraut
Cut a kilo of white cabbage very finely and then mix it with 15 grams of salt. Then put it in a jar and add some water. Then put something heavy on it, so that the vegetables are completely covered with their own moisture. Then close the jar with a cloth, for example, so that air can escape and keep it outside the refrigerator. The microorganisms are now going to work. You have to see for yourself when you like the sauerkraut. It can be after 3, 4 days, but also after a few weeks. Before you start using the sauerkraut, you have to squeeze it vigorously so that you don’t get too much salt.
Tomato as a salt substitute
Take 500 grams of halved cherry tomatoes and mix this with 15 grams of salt. Let this ferment for six weeks. After these six weeks you mash the tomatoes and you have a delicious seasoning for soups, sauces, dressings and salads.
Make apple cider vinegar
Peel the apples and cut them into even parts. Place the apples with the apple skins and cores in a container. Pour in water and make sure that it is completely submerged. The apple skins have a tendency to float and to prevent this you can place a plate on top. Now put a kitchen towel or cheesecloth on the tray and hold it in place with an elastic band. The mixture needs about two weeks to go yesterday. The sugar in the apples is now converted into alcohol and carbon dioxide. But oxygen can enter through the cloth and the alcohol is converted into acid. Simply put this container at room temperature, but keep in mind that it can attract fruit flies. The apple cider vinegar is ready after about 4 weeks.
Homemade crème fraîche
Take 250 ml of whipped cream with 1 tablespoon of buttermilk (about 15 ml) and mix it together. Leave this for 48 hours and you have a delicious crème fraîche.
Tips
Fermentation works better in soft water than in hard water. Vegetables can discolour when using hard water. If you know that you suffer from hard water, boil the water first and let it rest for 24 hours before using it. If you want to use salt as a ‘starter’, choose brine salt or fine sea salt. Table salt can contain iodine and this can cause cloudy moisture.