If you want your vegetables to last longer, you can ferment them. But what is it all about and how does it work?
Fermenting food isn't a new trend, it's a method that dates back to before the fridge existed. But it's not just about preserving vegetables, but also about increasing their nutritional value. As a result, fermentation is currently experiencing a true renaissance not only in many households but also in upscale gastronomy.
What is fermentation?
When food is fermented, it is coated with s alt. The vegetables are layered in a covered container and stored sealed. In this environment, lactic acid is formed and a fermentation process takes place.
The vegetables are preserved and cannot spoil because harmful bacteria cannot survive in the acidic environment.
What happens during fermentation?
If food is to be fermented, it must first be washed thoroughly. They are then cut into bite-sized pieces, but not too small. The food is now layered in a container together with s alt. A pestle can be used to help with this. Liquid forms when mashed. If this is not sufficient and the vegetables are not covered by it, water is added. The food now needs a few days to complete the fermentation process.
During this time, the lactic acid bacteria on the vegetables metabolize plant parts and fiber. Lactic acid and carbon dioxide are formed. The food is dehydrated. Lactic acid bacteria can multiply in the sealed jar because they do not need oxygen to survive. Science calls this anaerobic.
By the way: In principle, food can also be fermented without s alt. Complete coverage with liquid is important. Nevertheless, s alt should not be avoided. Fermentation will be faster and the finished vegetables will taste better.
Is fermenting he althy?
Fermented foods contain natural enzymes in addition to lactic acid bacteria. Of theConsumption can have a positive effect on digestion and ensure a balanced intestinal flora. Fermented vegetables also contain many vitamins and phytochemicals.
Tip: Fermented foods have an antioxidant and anticoagulant effect and strengthen the immune system.
This can prevent cardiovascular diseases, diabetes and other lifestyle diseases. Vitamins and nutrients are retained. Frequently eating fermented foods will also reduce food cravings.
Which vegetables can you ferment?
There are actually no restrictions here. Any vegetable can be fermented. Your own taste can decide when making your selection.
The following types of vegetables are particularly suitable for fermentation:
- Tomatoes
- Carrots
- Sauerkraut
- Kimchi
- Onions
- pepper
- Gherkins
What is needed for the fermentation of vegetables?
No complex equipment is required for the fermentation of vegetables. Let's remember: it's an old method of preservation, a technique from a time when you could do with a little and make a lot with a little.
The following utensils are required for the fermentation:
- Vegetables
- S alt
- Water
- Glasses
- Stomper
- Kitchen scales
- weight
The whole thing can of course be spiced up in a contemporary way. A food processor can save time and effort. You don't have to pound with grandma's rolling pin. Chic granite or marble pestles make fermenting more appealing and contemporary. Pretty earthenware jars can replace the old mason jars.
Anyone who enjoys fermenting will refresh and complete their equipment over time.
Tip: Screw-top jars must not be closed too tightly during fermentation. Gases form inside, which can cause the glass to burst. You can also find special fermentation jars with a fermentation valve on the market:
It is best to let the gas escape once a day and open the glass briefly, this is best done in the sink.
What s alt should be used for fermentation?
The s alt for the fermentation should not necessarily come from the s alt shaker, because there are differences in this well-loved spice.
Simple household s alt with iodine and anti-caking agents is for theless suitable for fermentation. Sea or rock s alt of good quality and coarse grain is recommended. The taste of the s alt can have a significant impact on the end result. So don't skimp on s alt. Anyone who has tasted different types of s alt will quickly be able to decide on a product that suits their taste.
Fermenting vegetables - different methods
There are two common methods of fermenting vegetables:
- Fermentation of coarse pieces in brine
- Fermentation of fine escalopes in their own juice
Fermentation in brine
Use the desired vegetables and the s alt selected for the fermentation.
The vegetables are washed and cut. If you like it firm and crisp, cut larger pieces. The finer the vegetables are cut, the more tender they become and the faster the fermentation process goes.
Place desired spices in a cleaned container (glass or earthenware). Then layer the vegetables on top. This way the spices don't float on the surface later and the flavors can penetrate the vegetables better. The vegetables are weighed down with glass weights, which are intended for this purpose and are commercially available:
Make a brine by dissolving 60 grams of s alt in two liters of cold water. This is filled into the container and should completely cover the vegetables.
Tip: There should be a distance of one to two centimeters from the edge of the container. Then the vegetables cannot overflow during the fermentation.
Close the jar and store at room temperature for about a week. Malolactic fermentation requires a warmer environment. Therefore, the glass can also be placed on the sunny balcony in summer.
Tip: You can see the process with your own eyes. If small bubbles form between the vegetable sections, fermentation will begin. During fermentation, the brine takes on a milky, cloudy colour.
To complete the fermentation, keep the sealed jar in the fridge for another week or two. Depending on the vegetables and the size of the sections, the fermentation process is complete in two to four weeks.
Fermentation in its own juice
This type of fermentation is commonly used when making sauerkraut, but can be done with any chopped vegetable. Particularly fine sections are important. It will be theUse of a mandolin recommended.
The vegetable cutlets or sauerkraut are placed in a bowl. Two percent s alt is now added.
Tip: For one kilogram of vegetables you need 20 grams of s alt.
The s alt must be distributed between the vegetable sections and should be mashed in well. Liquid forms in the vessel. Because the s alt causes cell water to escape from the vegetables.
Tip: If you don't want to mash or knead the vegetables for a long time, you can leave the mixture to stand for a few hours. The process will then take care of itself.
The vegetables are now filled into containers and mashed well. No air bubbles should form. The liquid must completely cover the vegetables. If this is not the case, fill up with brine.
Proceed with the fermentation vessel as described for fermentation in brine. After the first week of fermentation, it is important to keep the jar in the fridge for the rest of the time to keep the vegetables from becoming too acidic.