Who hisDo something good for your intestineswants to spoil him with fermented foods every now and then. This process, which is intended to make a wide variety of foods last longer, has been used for centuries. But the longer shelf life is by no means the only advantage, because fermented foods improve intestinal health and thus also the immune system. Below we would like to introduce you to how you can ferment food, what happens to the products and how you can ferment vegetables yourself.
What does “fermented foods” mean?
Fermenting means nothing more than “fermenting” and the fermentation process is a completely natural thing. Depending on the food, adding salt, cutting it into small pieces and packing it airtight ensures bacteria, mold or fungiYeast for itthat existing lactic acid bacteria, for example, decompose the sugar molecules in vegetables. Lactic acid is formed, which in turn creates an acidic environment by lowering the pH value, and in this environment mold etc. cannot develop.
We have all enjoyed fermented foods, even if sometimes unconsciously. Sauerkraut, for example, is one of them. But also the dough fermented with yeast orthe leaven, which we use to prepare a wide variety of pastries, is one of them.
Why do fermented foods improve intestinal flora and health?
On the one hand, fermented foods are, so to speak, already pre-digested by the acid. This of course makes digestion easier for the intestines. The lactic acid bacteria (probiotics) also actively help the intestines with digestion and thereby strengthen the entire digestive tract. Onegood intestinal healthOf course, it also affects other important body functions. This guarantees a good metabolism, which is important so that the body can absorb and process all the important nutrients that we consume.
Other positive effects of consuming fermented products:
- help against food intolerances
- counteract fungal infections
- protect against harmful radiation
- Regenerate the intestinal flora after taking antibiotics
- help with allergies
- help with skin diseases
We would like to introduce you to a few of the best-known and most popular fermented foods in the following list. Also find out what other nutrients the respective products containOffer probioticsto get a better idea of what you're doing for your body when you add them to your diet plan.
Fermented food made from milk
yogurt– The lactic acid bacteria make the yogurt probiotic. In order for this version of fermented foods to be generally good for the intestines and digestive tract, you should make sure to choose a brand that does not contain any additives. This also includes fruits and especially sugar, because these are calorie bombs. Instead, reach for natural yogurt. Vegans don't have to do this eitherBenefits of Yogurtwaive. A variant without cow's milk is the delicious coconut milk yoghurt, which is even easier to digest and contains all the important enzymes and probiotics.
Kefir– This milk product is very reminiscent of buttermilk, because it is a sour milk drink that, unlike buttermilk, also contains carbon dioxide, tastes sour and is filling. With itKefir madethe so-called kefir mushrooms are necessary. In addition to probiotics, kefir also contains acetic acid bacteria and yeasts as well as many vitamins, folic acid, magnesium and other nutrients. All of these positive ingredients even have the ability to improve the complexion. So if you suffer from skin imperfections, you can try this drink.
Fermented vegetables
Sauerkraut– A fermented food that everyone is guaranteed to know and have tried before.Sauerkraut is a real classicamong the fermented foods and not without reason, because it scores with numerous health benefits - both physical and mental. The fermented but raw white cabbage has a positive effect on the brain. People suffering from depression or anxiety can clearly benefit from this. But that's not all: white cabbage is also a real vitamin C bomb and also contains folic acid, iron, fiber and of course lactic acid bacteria, i.e. probiotics.
Tempeh–Ferment soybeansusing a mold culture and you get a healthy and tasty meat substitute that not only vegans and vegetarians can benefit from. In addition to plenty of proteins and amino acids, the more aromatic alternative to tofu also contains magnesium, iron, potassium and phosphorus.
Miso– Certain molds also contribute to the fermentation of miso. It is manufactured like thisTempeh made from soybeans, which are also combined with rice or barley. The millions of microorganisms contained in the finished product make miso perfect as a fermented food for intestinal health. There are also numerous other important minerals, including potassium. The well-known miso soup is made from miso.
Purchased products – what should you pay attention to?
Of course, you can buy fermented foods in any supermarket. You most likely do this every time you shop, but you just weren't aware of it until now. Sauerkraut or fermented beets can be found in almost every household. If you decide to buy fermented or pickled products from now on, pay attention to the manufacturer's instructions. The vegetables are not always really fermented. Some manufacturers simply pickle it in vinegar instead. This should also be noted on the label.
Fermented foods – recipes and general tips
Would you like to make fermented foods yourself? This is a lot easier than you might think. Especially if you eat vegetables this waymake it last longerIf you want to, you can try it out, because you don't need any special ingredients such as mold cultures for vegetables. Ferment cabbage, cucumbers or beets? Absolutely no problem! But you can also try it with fruit, eggs, nuts and various legumes.
Fermenting vegetables – simple instructions
It is best to use vegetables that are al dente for fermenting. Softer vegetables are of course also suitable, but the end product will be mushy. So it's purely a matter of taste. It's best to use oneclean mason jarand prepare the selected vegetables as follows to obtain fermented foods:
- Clean the vegetables thoroughly and cut them into small pieces.
- Add it to the previously cleaned jar, but do not fill it too much, as fermenting food produces gases that take up space in the sealed jar.
- Mash the vegetables with a mortar or similar object to release any liquid. You can add water to particularly firm vegetables that do not release much liquid. The rule is only enough to just cover the vegetables.
- Season the vegetables. Salt is commonly used but is not essential. You can also use pepper, paprika, chili and any other spices in addition or instead.
- Close the jar tightly with a lid and let it sit at room temperature for at least a week. It should under no circumstances be exposed to direct sunlight.
- It's best to taste it after about 6 to 8 days. If you already like the taste, store the jar in the refrigerator. If not, you can let it ferment for a few more days or weeks.
Fermented tomatoes
If you want to ferment tomatoes, small cherry tomatoes are particularly suitable because they are placed whole in the jar and do not need to be cut. This way the vegetables stay firm.
- 750 ml mason jar
- 1 liter lukewarm water
- 30g salt
- 1 stalk of fresh rosemary
- 2 stalks fresh thyme
- Cabbage leaves
Dissolve the salt in the water. Fill the cleaned jar with the tomatoes and spices and then with the salt water. However, leave a distance of about two finger widths from the lid. Use the cabbage leaf to press the tomatoes down so that they do not float to the surface but remain completely submerged. Seal the jar and let the tomatoes ferment for at least 5 days.
Fermented eggs with honey and mustard
For this fermented food recipe, you can use garlic fermented in honey. You will find the recipe for it afterwards. For thepickled eggsyou need:
- 12 hard-boiled and peeled eggs
- 200 ml warm water
- 100 g raw honey (never heated above 40 degrees!)
- 1 tsp salt
- 100 ml white vinegar
- 3 tbsp hot mustard
- 1 TL Turmeric
- 1 piece of horseradish, finely chopped (alternatively ground mustard to taste)
- 3 to 5 garlic cloves (preferably honey garlic cloves)
Honey and mustarddissolve in warm water, then add the vinegar, mustard, horseradish and turmeric. Then add the eggs and garlic cloves to the jar, close and toss a little so that everything mixes well. Now let the eggs ferment in the fridge for one to two days.
Garlic fermented in honey
- 300 g raw honey (never heated above 40 degrees!)
- 200g garlic
Peel the garlic and put the whole cloves in a jar. Pour in the honey so that the toes are completely covered. Now the garlic has to ferment, which takes at least 6 weeks. You can also let it ferment for up to 6 months.
You can ferment any vegetable as in the basic recipe above. Fermented eggplant, fermented zucchini, fermented cucumbers, and even fermented onions are a breeze, and you can customize the seasonings you add to suit your tastes. Pepper and mustard seeds are particularly popular, but also dried andfresh spices, caraway, turmeric or for a little spiciness chili. If you use salt, note that the more salt you add, the slower the fermentation will be. High-quality sea salt is particularly recommended.
Ferment fruit
If you want to ferment fruit, it is best to use starter cultures (specially purchased or the settled whey from a yogurt/curd/buttermilk). If you only ferment fruit with salt, there is a risk that in addition to the naturally present lactic acid bacteria, yeast bacteria will also be present and these in turn produce alcohol. By using a ready-made starter culture, the lactic acid bacteria develop significantly faster than all others.
So you can make fermented pineapple, apricot dates, figs, strawberries, etc. without needing any special spices. For fermented foods of this type, simply do the following:
- Clean the fruit and fill it into large glasses.
- Make a brine with water and starter culture and pour over the fruit until it is completely covered.
- To make it more difficult, place smaller glasses on top of the fruit. This is how they stay under water.
- Close the jars and leave them out of direct sunlight at room temperature for 1 to 4 days. Open the lid every now and then to let the gases escape (or use special lids).
- Afterwards, refrigerate for up to a month to slow further fermentation.
Fermented strawberries, toofermented dates orYou can snack on fermented figs and any other types of fruit you like at any time or use them in dishes. For example, add fermented foods to yourCereal in the morningora smoothieadded.
Fermented oranges or other citrus fruits of this type should be very aromatic so that the fermentation tastes successful. In any case, the end result is incredibly delicious. Fermented lemons are for examplefor saladsor various creams are very suitable.
Fermented legumes, grains and ginger
To outCereals and legumesTo obtain fermented foods, sprouts are needed. Therefore, the process is only suitable for germinable grain varieties. These include rice, wheat, quinoa or spelled.
Fermented quinoa for the drink “Rejuvelac”
- Rice or other germinable grains such as rice, spelt, wheat etc.
- Water
- lemon juice
Germinated and fermented brown millet, fermented wheat germ and the like are also ideal for this drink. Whichever type you choose, first fill a clean and sealable jar with it. Then fill with water until the grains are covered and add a few drops of lemon juice (3 drops per liter of water). Seal the container and let it sit at room temperature for 48 hours. Pour off the Rejuvelac and enjoy it plain or use it for other treats in which you would like to incorporate fermented foods.
Ferment legumes
- 200 g legumes
- lukewarm water
- 3 tbsp lemon juice
First wash the selected legumes well under running water (in a sieve). Then put them in a bowl and cover with lukewarm water (exceed legumes by about 5 cm). Stir in the lemon juice and then let the bowl stand for 24 hours. Legumes do not need to be covered to ferment.
The next day, rinse the legumes and cook them until cooked. You can also season them with salt to taste. Then drain and rinse again and you can then use them for dishes, such as salads, stews orHummus als Dipor spread.
Fermented ginger
Ginger and salt, that's all you need, because this beneficial root is very aromatic in itself. For 3 kg of ginger you need 75 g of salt. Cut thatexotic gingerinto thin slices after peeling it. Then put it in a glass with the salt and mix everything together well. The salt will now draw the liquids out of the ginger, so additional water probably won't be necessary. Close the jar tightly with a lid and leave it to stand for at least 6 weeks.
Nuts as fermented foods
Whether fermented walnuts, fermented cashews, almonds or other beloved types of nuts - they are extremely popular, but rather risky to make at home. The reason for this is that nuts contain hardly any carbohydrates and no natural lactic acid bacteria. These must therefore be added for production. If the proportions aren't right, this could be the casedangerous bacteriaarise, including salmonella. So it's best to avoid this experiment or use a tried-and-tested and safe recipe.
Fermented foods during pregnancy
We have already clarified that fermented foods are healthy. But could fermented foods be unhealthy during pregnancy? By and large, such products are not a problem if you are pregnant. Like all other foods, they become dangerous when they are spoiled. Therefore, caution is advised here. Just in case, you should avoid certain fermented products altogether to avoid food poisoning orTo avoid stomach problems. Dairy products are one example. It's best to talk to your doctor. This can give you precise information on the topic.
