Fermentation

What it is… Fermentation is an ancient technique used to

preserve foods while enhancing their health benefits

How it works… Fermentation allows for microorganisms

(such as yeast and bacteria) to convert carbs (such as starch and sugars)

into alcohols or acids. In turn, the alcohol and acids that are produced

ensure the food’s long-term preservation

Health benefits… Fermented foods often contain probiotics,

a type of healthy bacteria, that has been known to

improve digestive health and immunity

Commonly fermented foods

Sauerkraut

Tempeh

Cheese

Kombucha

Kimchi

Salami

Yogurt

Sourdough bread

Beer and wine

How to Ferment Foods

Vegetable Fermentation Tips

Vegetables are a great way to start experimenting with fermentation. Vegetables commonly used for fermentation

include cabbage, carrots, cucumbers, garlic, peppers, radishes, beets, and turnips, but feel free to try any variety!

1- Choose your fermentation equipment a. Used glass jars (pickle, spaghetti sauce, ect) are great to reuse b. Mason jars can be used, and come in a variety of sizes c. Always wash glass jars (even newly bought mason jars) before using

2- Prepare the vegetables a. Vegetables should be thoroughly washed, then can be left whole, chopped, or shredded/grated b. How you choose to prepare your vegetables for fermentation can be a personal choice!

3- Choose brine style a. Salt, whey, or a starter culture can be used to ferment vegetables b. The choice can depend on personal taste preferences as well as the vegetable(s) being fermented. However, salt is often

preferred and the simplest technique

4- Mix ingredients a. Massage together salt and vegetables for 5 minutes in large bowl b. Feel free to add herbs and spices as desired, such as chili powder, ginger, turmeric, garlic, or fennel seeds. c. Mix together water and your choice of the above ingredients to make brine

5- Fill jars a. Place prepared vegetables in jar b. Fill remaining space with brine, making sure all vegetables are encompassed in brine

6- Allow vegetables time to ferment a. Vegetables should remain at room temperature, loosely covered b. The timeline of this process can depend on several factors, such as temperature, the brining mixture, and which vegetables are

being fermented i. Often, this will take about 5 days, while shredded or thinly cut vegetables may take less time and larger pieces or whole

vegetables may take longer. c. Signs that the vegetables are fermented include: Bubbling, a sour, vinegary aroma (but should not smell rotten), and the

finished taste should be tangy and pleasing. If you find that the mixture is not bubbling or not quite the flavor you’d like yet, let them ferment for longer.

7- Move vegetables to cold storage a. Once vegetables have reached your preferred level of fermentation, move them to cold storage to continue fermenting (for

typically between one and two weeks) and enjoy!

Fermentation Recipes

Here are some simple recipes to get you started with fermentation!

Fermented Carrots

Ingredients

3 cups water (filtered)

2 teaspoons salt (kosher or other non-

iodized salt)

1 ½ pounds carrots

Variations: Feel free to add in any herbs or

spices for more flavor, such as garlic or dill

Instructions

1. Dissolve salt in filtered water 2. Wash carrots, and slice off the stem ends and tips 3. Cut carrots lengthwise, short enough to fit into your jar of choice with a little

headspace above carrots 4. Place your jar of choice on its side, so it’s easier to pack carrots in tightly. Begin to

pack carrots in as tightly as possible, to ensure they will stay immersed in the brine and do not float upwards

5. Repeat with as many jars as desired 6. Place jars upright and pour in brine, ensuring each carrot is fully covered 7. Loosely cover jars with lids 8. Place jars on small plates to catch possible overflow due to active fermentation.

Leave jars at room temperature for 24-48 hours 9. After the first 24 hours, remove the lids and check on the fermentation process. The

brine should begin to show light bubbling and should begin to develop a mild, refreshingly sour smell

10. After 24-48 hours, when signs of fermentation have begun, transfer jars to the door of your refrigerator. This will allow for your vegetables to remain just warm enough to continue slowly fermenting.

11. Fermented carrots are ready to eat between one to two weeks after making them. Enjoy!

Fermentation Recipes:

Homemade Sauerkraut

Ingredients

1 medium head of cabbage

1-3 tablespoons sea salt (depending on

your personal preference)

Variations: For a less traditional flavor, mix

1 part other vegetable or ingredient (such

as carrots or apples) such 5 parts cabbage

Instructions

1. Chop or shred cabbage and sprinkle with salt

2. Knead salt into the cabbage for about 10 minutes, ensuring all portions of cabbage are coated. Save resulting liquid for the next step.

3. Pour liquids into a quart sized jar, then stuff cabbage into jar by pressing it underneath the liquid. If necessary, add a bit of water to completely cover cabbage.

4. Cover jar with a tight lid.

5. Culture at room temperature for at least 2 weeks, allowing cabbage to “burp” daily by removing lid for several minutes a day.

6. Once finished, keep airtight lid on jar and move to cold storage. As sauerkraut ages, flavor will continue to develop

Fermentation Recipes:

Beet Kvass

Ingredients

12 ounces beets

1 teaspoon sea salt or kosher salt (use

iodine-free for best results)

Variations: Add in ginger, lemon, orange, or

spices for more flavor

Instructions

1. Scrub and trim ends (tops and tails) off beets, leaving the skin on

2. Dice beets into approximately ½ inch cubes (cube sizing does not have to be precise, but avoid finely chopping or grating the beets, as they can ferment too rapidly)

3. Add beets, salt, and any additional flavoring to clean jar

4. Fully cover ingredients with water, leaving at least 1-inch of headspace at the top of the jar, and cover jar tightly

5. Place a bowl or plate under jar to allow for seepage, and let jar stand at room temperature

6. Check fermentation process daily, by opening jar and giving the beverage a taste. Once taste is strong enough for your liking, strain out the beets and transfer beverage to the refrigerator.

7. At this point, the beverage is ready to drink, but it is often best after a few extra days of refrigeration. This kvass will last for at least one month in the refrigerator. Enjoy!

Fermentation Recipes:

Classic Cabbage Kimchi

Ingredients

1 medium head napa cabbage (about 2

pounds)

¼ cup iodine-free or kosher salt

Filtered water

1 tablespoon grated garlic (5 to 6

cloves)

1 teaspoon granulated sugar

1 to 5 tablespoons red pepper flakes

(depending on desired spice level)

8 ounces Korean radish or daikon

radish, peeled and cut into strips

4 medium scallions, trimmed and cut

into 1-inch pieces

Instructions (Part 1)

1. Cut cabbage lengthwise, through the stem and into quarters. Cut cores from each piece and cut remaining cabbage crosswise into 2-inch-wide strips

2. Place cabbage in a large bowl and sprinkle with salt. Massage salt into cabbage until it begins to soften (about 10 minutes). Add enough water to the bowl to cover all cabbage, then place a plate on top of the cabbage and weigh it down with something heavy, like a jar or can. Let stand for 1 to 2 hours.

3. Rinse cabbage well in a colander, then set aside to drain for 15 minutes.

4. While cabbage is draining, make the spice paste. In a large bowl, combine garlic, ginger, sugar, and 3 tablespoons water. Stir in desired amount of red pepper flakes. Ready! Set aside.

Fermentation Recipes:

Classis Cabbage Kimchi

Instructions (Part 2)

5. Gently squeeze any remaining water from the cabbage, then add cabbage to the spice paste. Add in radish and scallions.

6. Gently work paste in the vegetables until they are thoroughly coated. While this can be done using utensils, for best results (and more fun!) mix by hand, wearing gloves to protect skin.

7. Place kimchi into a quart-sized jar. Press down on the kimchi until the liquid brine rises over the vegetables. Seal jar tightly.

8. Place a bowl or plate under the jar, to allow for seepage as the mixture actively ferments. Let the jar stand at room temperature, out of direct sunlight, for 1 to 5 days depending on how strongly fermented you would like the taste.

9. Daily, check on the kimchi, allowing the contents of the jar to breathe and to press down on the vegetables to ensure they are submerged. Once kimchi is ripe enough for your liking (feel free to taste the kimchi daily), transfer the jar to the refrigerator.

10. At this point, the kimchi can be eaten right away, but it is often best after another week or two. Kimchi will remain fresh for several months.