Christine J. Patrick, County Extension Agent – EFNEP
As one of the oldest food preservation and preparation forms, fermentation has been around throughout recorded human history. Still, many consider the process somewhat of a mystery. While most associate alcohol with fermentation, many are unaware of the everyday foods produced through fermentation and how the process occurs. Not to mention, it’s a slew of potential health benefits. Fermentation can offer a neatly packaged trifecta of uses, from a cost-effective standpoint to a natural way to manipulate ingredients and, finally, a nutritional upgrade. Its ability to alter foods and beverages’ appearance, texture, and flavor can offer a newfound approach to everyday ingredients.
A Means of Survival: The Brief History of Man and Fermentation: To put it bluntly, we may not be the human species we are today had it not been for fermentation. Allegedly, the natural fermentation processes for grains and dairy led to the development of beer, wine, cheese, and yogurt about the time an early man went from being a hunter-gatherer into a more agriculture-based society. Since food begins to spoil the moment it is harvested, man has to find a means of preserving food to survive. Thus, food preservation in the form of fermentation allowed man to ditch a nomadic existence and put down roots in one place, and form communities. However, fermentation’s growing popularity since the dawn of civilization is not purely based on its ability to preserve food but on its variety of unique tastes, appearances, and health benefits.
Around the World: A vital role in “most civilizations” diet and culinary heritage, fermented foods are consumed worldwide. In Korea and other Asian countries, kimchi, a condiment mainly composed of cabbage, is eaten alongside many meals. Cabbage is also the main ingredient of sauerkraut, the most recognizable fermented food. Throughout history, explorers relied on sauerkraut as a staple food on long voyages because of its taste, shelf life, and medicinal purposes.
Japan is known for miso, a fermented combination of soybeans, rice, and barley. Garri is a vital food source in West Africa from the root vegetable cassava, which can be poisonous if not properly fermented. Tanzanians use fermented gruel called togwa to protect against food-borne illnesses in areas of unsanitary conditions. In Russia and the Balkans, fermented vegetables are prevalent. In India, varieties of chutneys and fermented products are initially traditional foods, and soured milk is consumed practically every meal. In Indonesia, tempeh is eaten regularly. Early American tradition includes many relishes, developed partly to mask the taste and odor of less than fresh food.
Fermentation: Commonly eaten foods and beverages include sourdough bread, sour cream, buttermilk, soy sauce, miso, pickles, yogurt, cheese, alcohol, vinegar, sauerkraut, kefir, kombucha, cider, coffee, chocolate, Worcestershire sauce, as well as tea, are all traditionally fermented. The processes that produced some of these foods were found to occur naturally, while others have been refined over time. As a food preparation, fermentation involves the breakdown and digestion of carbohydrates in foods or beverages by microorganisms under anaerobic (without oxygen) conditions. More specifically, fermentation can refer to the use of yeast to convert sugar into alcohol, as in the case of wine or beer, or the use of “good” bacteria to create lactic acid from milk sugar in cheese-making. The latter scenario, known as lactic acid fermentation or Lacto-fermentation, is among the most common method and one of the easiest to experiment with.
The process of fermentation:
- Renders food resistant to microbial spoilage and the development of toxins.
- Improves digestion and nutrient absorption of food.
- Preserves food between the time of harvest to consumption
- Enhances flavor and nutritional value
Fermented Vegetables:
As one of the more common types of fermentation, Lacto-fermentation is most recognizable in dairy products such as buttermilk, cheese, and yogurt. However, Lacto-fermentation can also be used to make fermented vegetables. Lacto-fermenting vegetables involve a combination of salt and beneficial bacteria. Traditional Lacto-fermentation utilizes the microflora already present on the vegetables and a lactic acid bacteria starter culture, such as whey (the liquid portion separated from sour milk, buttermilk, kefir, or yogurt). Salt is used to draw water out of the vegetable tissue, creating a brine that covers the vegetables as the anaerobic bacteria converts sugars and starches into lactic acid and acetic acid. These acids act as an all-natural preservative while also encouraging the growth of healthy bacteria (including strains of the same probiotics found in yogurt), improving gut health, enhancing nutrient digestion, and boosting immunity.
Additionally, fermented vegetables keep longer and take on exciting characteristics and flavors while being rich in nutrients and fiber. When appropriately prepared, fermented vegetables can be stored unrefrigerated and uncooked for months. Fermented vegetables are a great way to keep a surplus of produce and increase their value.
Cabbage, cucumbers, and olives are perhaps, the most popular fermented vegetables; however, there are a variety of others, including some fruits that offer a variety of palate-pleasing flavors and textures.
- Carrots
- Garlic
- Soybeans
- Olives
- Cucumbers
- Onions
- Turnips
- Radishes
- Beets
- Cauliflower
- Peppers
- Lemons
- Berries
For more information on fermentation, visit the Home & Garden Information Center website at http://hgic.clemson.edu.
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