Fermented Foods

Fermenting foods for flavor and health with probiotics

This week, we will switch gears and start looking at fermented foods. There is a long history of fermented foods in all cultures.

Fermentation is a natural preservation technique that increases perishable foods' shelf life without artificial preservatives. The environment created by the good bacteria and acids produced during fermentation stops the growth of bad bacteria, preventing spoiling. Thanks to this ancient preservation method, we may benefit from seasonal fruit flavors and health advantages all year.

Foods of all kinds can be fermented. This includes a broad selection of goods and foods from throughout the world. Dairy products like yogurt and cheese are examples of fermented foods, along with pickles and sauerkraut made from vegetables, tempeh, and miso made from soy, kombucha, and kefir made from fermented milk, as well as fermented grains and legumes.

Fermented foods have strong cultural roots and are fundamental to many culinary traditions. Different cultures each have special fermented foods frequently handed down through generations. In addition to their deliciousness, these foods are prized for their cultural value and the tales they convey about a community's past and ancestry.

I remember visiting a friend's father at work on the way to elementary school. The kitchen was so big. All that steel and the monstrous wood block piqued my interest in cooking. It was there that I decided I wanted to be a chef. For those of you who don’t know me, I worked in restaurants from 12 until I was 29 and was trained as a sous chef by a French Chef while working at his restaurant on Cape Cod and later worked as the Garde Manger at the Ritz-Cartlton in Palm Beach. While at the Ritz-Carlton, I met Paul Bocuse and Roger Verget, two amazing chefs.

While I was in college, I did an internship at Plimoth Plantation in Plymouth, Massachusetts. Plimoth Plantation is a living museum (see video below). I had the privilege to do a 1-year internship there and worked with the education and horticulture departments. While there, I met a food historian. She was studying the different type of foods the pilgrims made and their prized ingredient, salt. Willam Bradford’s Of Plimoth Plantation mentions many forms of preserving food, including salting, pickling, smoking, drying, and storing in barrels (which could have been fermenting).

In Europe during the 17th century, particularly England, the homeland of the Pilgrims, fermentation was a typical food preservation technique. Perishable goods could be preserved through fermentation for extended periods of time, useful during the winter when fresh supply was scarce. Fermented foods like sauerkraut, pickles, and various fermented dairy items were well-known and popular. It's probable that the Pilgrims, who brought their cultural customs with them, kept on fermenting some items for sustenance and preservation.

Before the Pilgrims came, Native American tribes on the East Coast used fermentation as a part of their food culture and preservation techniques. Here are a few examples of typical fermented dishes made by Native American tribes in the Eastern Woodlands:

Many tribes in the Eastern Woodlands relied on the Three Sisters, or corn, beans, and squash, as their primary food sources. Through the practice of companion planting, these crops were frequently grown together. The components themselves were utilized in various fermented meals even though they weren't fermented while fresh. Beans were fermented and utilized in stews, and corn was used to make nixtamalized (a preparation of corn, or other grain, in which the grain is soaked and cooked in an alkaline solution, usually limewater (but sometimes aqueous alkali metal carbonates), washed, and then hulled.) items like cornbread, and squash was occasionally pickled.

By preserving vegetables, fruits, and even meat in a brine solution, Native American tribes along the East Coast created pickled meals. They would mix salt, water, and occasionally vinegar or other acidic ingredients to make a pickling liquid. Pickling was a common practice to increase the shelf life of certain vegetables, such as cucumbers, pumpkins, and other wild greens.

Maple syrup and other goods made from maple sap were produced by the tribes in the Eastern Woodlands region of the United States, particularly those in locations with many maple trees, and used in fermentation. The procedure required gathering maple tree sap and letting it ferment, resulting in a lightly alcoholic beverage. The fermenting sap was later transformed into maple syrup or used to ferment food.

Tribes along the East Coast, particularly coastal regions, practiced fermentation to preserve fish. Fish was salted or partially dried, and natural fermentation was allowed to produce flavorful and preserved fish products. Fish fermentation was a valuable technique for storing and preserving food, particularly during times of scarcity or long voyages.

Berries were abundant in the Eastern Woodlands, and tribes used fermentation to preserve and enhance their flavors. Various types of berries, such as cranberries, blueberries, raspberries, and blackberries, were fermented by crushing them and allowing natural fermentation. The fermented berries were consumed as a food source or used in dishes and beverages.

Ancient culinary techniques like fermentation have been practiced for ages by many different cultures worldwide. Fermented foods have long been appreciated for their distinctive flavors and outstanding health advantages, from sauerkraut in Germany to kimchi in Korea, beer in Egypt, and yogurt in the Middle East. Fermented foods have become increasingly well-liked in recent years due to their beneficial effects on the immune system, gastrointestinal health, and general well-being.

Probiotics, or beneficial microorganisms, are abundant in fermented meals. These living microbes, including Lactobacillus and Bifidobacterium, aid in preserving a balanced population of gut flora. They aid digestion, help with nutritional absorption and breakdown, and relieve typical digestive problems like bloating, gas, and constipation. Regularly using fermented foods can help maintain digestive health and improve gut health.

Complex nutrients are reduced to simpler forms during fermentation, making them easier for our systems to absorb. For instance, making tempeh from fermented soybeans boosts the bioavailability of vital elements like vitamins, minerals, and amino acids. Similar to grains, vegetables can be fermented to release their nutrient potential and increase the health benefits of these foods.

70% of our immune system is in our gut; strong immunity depends on healthy gut flora. Beneficial bacteria are present in fermented foods and aid in the immune system's stimulation, antibody generation, and defense against hazardous infections. Regular consumption of fermented foods may support healthy immune function while lowering the risk of allergies, infections, and autoimmune diseases.

Some chemicals that lead to food allergies or sensitivities can be broken down through fermentation. For instance, people who are lactose intolerant frequently find relief from fermented dairy products like yogurt or kefir. Lactose is transformed into lactic acid during fermentation, which makes these products simpler to digest. Fermentation reduces the amount of gluten in grains, helping people who are sensitive to it.

There are benefits for mood and mental health. Recent studies point to the gut-brain axis, a strong link between the gut and the brain. The gut flora influences serotonin and other neurotransmitters critical for mood regulation. Consuming fermented foods might help maintain a healthy gut flora, which may enhance cognitive performance, reduce anxiety and depressive symptoms, and improve mental health.

Although many different types of fermented foods are available in supermarkets, many individuals choose to ferment their own food at home. I previously discussed the false advertising of yogurt companies, which is a perfect example of why you should make fermented foods at home. It's a fun and inventive cooking technique that enables people to customize the ingredients, flavors, and fermentation time to suit their tastes. Making yogurt, kombucha, sourdough bread, kimchi, sauerkraut, and other foods through fermentation are just some foods you can make at home.

In addition to probiotics (beneficial microorganisms), fermented foods include prebiotics. Prebiotics are indigestible fibers that provide probiotics in our gut with nourishment, promoting their growth and proliferation. Asparagus, leeks, onions, and other fermented foods high in prebiotics can help our gut bacteria expand and function more effectively.

Foods are given distinct and sophisticated flavors by fermentation. The procedure can alter the ingredients' flavor, feel, and aroma, frequently enhancing the finished product's tanginess, richness, and depth. In addition to offering a wide variety of flavors, fermented foods can also be used as ingredients or condiments to improve the flavor of other dishes.

When fermenting at home, it is crucial to ensure the quality and safety of fermented foods. To avoid infection and guarantee the intended fermentation results, hygiene, careful handling of the ingredients, and adherence to dependable recipes and fermentation instructions are essential. Even though most fermented foods are safe, it's crucial to use caution and seek advice when experimenting with novel fermentation methods.

Scientists are still researching the possible health advantages of fermented foods. Research is being done to learn more about the particular bacterial strains found in various fermented foods and how they affect different facets of health. This study aims to uncover further therapeutic applications and increase the intake of fermented foods for health.

In the next few posts, we’ll discuss several of these studies and look into the microbes that are doing the fermentation. I hope you enjoy our next journey into understanding the benefits of probiotics in our lives.

Do you make your own fermented foods at home? If so, what are some of your favorites?