Understanding Fermentation:
Fermentation is a metabolic process where microorganisms like bacteria, yeast or fungi convert sugars into other compounds, often to acids and alcohol.
Benefits of Fermentation:
Fermentation can enhance the nutritional value of foods, improve their shelf life and add unique flavours.
It can also introduce beneficial probiotics to your diet, which can be good for gut health.
Common Fermented Foods:
– Yogurt: Made from fermented milk with lactic acid bacteria.
– Sauerkraut: Fermented cabbage, typically with salt.
– Kimchi: A spicy, fermented Korean side dish, often made from cabbage and other vegetables.
– Kombucha: A fermented tea drink.
– Sourdough Bread: Made with a naturally fermented starter culture.
– Cheese: Many varieties involve fermentation.
Basic Ingredients and Equipment:
For homemade fermentation, you’ll need the food you want to ferment, appropriate microorganisms (like starter cultures or wild yeasts), and containers like jars or crocks.
Cleanliness is crucial to avoid unwanted contaminants.
The Fermentation Process:
– Start by preparing the ingredients, whether it’s chopping vegetables or mixing a dough.
– Introduce the microorganisms. This could be via a starter culture or by allowing wild fermentation.
– Allow time for the fermentation to take place. This can range from a few hours to several months, depending on the food or beverage.
Safety Considerations:
Ensure cleanliness to prevent harmful bacteria or moulds from contaminating your ferment. Be cautious with homemade alcohol fermentation to avoid excessive alcohol content.
Taste and Experimentation:
– Taste your ferments along the way to determine when they’re at their peak flavour.
– Don’t be afraid to experiment with different ingredients and flavours.
Storing Ferments:
Once your ferments are ready, store them in a cool place or a refrigerator to slow down the fermentation process.
Let’s Get Into Some Recipes…
Carrot Ginger Turmeric Sauerkraut
INGREDIENTS
• 1/2 medium head fresh green cabbage (0.5 kg)
• 1-2 carrots
• 1 large apple
• 1 small onion
• 1 inch knob of fresh ginger root
• 1 finger of turmeric (1/4-1/2 teaspoon powdered turmeric)
• 1-2 garlic cloves (I use a bit more)
• 1/2 tablespoons salt
• 1/8 teaspoon freshly ground pepper (doesn’t have to be exact, this inclusion is to help turmeric bioavailability, I also like the flavour)
• Optional – red chillies/flakes to taste
INSTRUCTIONS
1. Remove the outer soft leaves of cabbage and keep for later.
2. Hand-chop cabbage (You can also grate or use a food processor, this will make the cabbage soggier but is personal choice)
3. Grate carrot
4. Slice apple into match sticks
5. Grate turmeric
6. Dice garlic
7. Chop onion
8. Add pepper (and chilli if desired)
9. Add all to large bowl
10. Sprinkle with salt and mix thoroughly. Use clean hands to massage, liquids will start to come out as cabbage breaks down.
11. You can massage for 5 minutes then leave for hour – every 10 minutes or so massage a bit more.
12. After an hour pack into jars. Pressing down to pack tightly and get all of the air out.
13. The juices should rise up above the packed veggie layer.
14. If you need more brine to cover veggies make a 2% salt water solution. 1 cup water and 1 teaspoon of salt. Stir to dissolve. Top up jar as required.
15. Leave at least a 1 inch (25mm) gap at the top to allow room for fermentation activity (usually pack to just below the shoulder of the jar)
Note: No fresh turmeric???
Equivalents for fresh to dried turmeric include:
• 1 inch of fresh turmeric will produce 1 tablespoon of grated fresh turmeric.
• 1 teaspoon of ground turmeric is the equivalent of 1 tablespoon of fresh grated turmeric.
Salt Brine (2%)
– 1 teaspoon per cup of water
– 3 teaspoons (1 tablespoon / 22 grams) per litre of water
Here are some tips for making your Carrot Ginger Turmeric Sauerkraut:
1. Sanitisation: Ensure all of your equipment, jars and utensils are thoroughly clean to prevent unwanted bacteria from interfering with the fermentation process.
2. Fresh Ingredients: Use fresh and high quality ingredients, especially for the cabbage, carrots, and apples. The better the quality, the better the final sauerkraut.
3. Gloves: Wear disposable gloves when handling turmeric, as it can stain your hands and nails.
4. Slicing Consistency: Try to maintain uniformity in the size and thickness of your slices and shreds. This helps ensure even fermentation.
5. Salt Measurement: Your salt measurement plays a crucial role in the fermentation process. A kitchen scale can be helpful for this. A bit more is better than less. you need a minimum of 2%-3%.
6. Air Bubbles: While packing the sauerkraut into the jars, be sure to remove any air bubbles by pressing it down firmly. Trapped air can lead to spoilage.
7. Submerged Veggies: Ensure that the veggies are fully submerged under the brine. Use a weight, like a small jar or a purpose-made fermentation weight, to keep them down if needed.
8. Fermentation Time: Fermentation time can vary based on factors like temperature of your home and personal taste. Taste test the sauerkraut after a few days and continue fermenting until it reaches the desired level of sourness.
9. Temperature Control: The ideal fermentation temperature for sauerkraut is around 18-24°C. If your kitchen is too warm the fermentation process may proceed too quickly, and if it’s too cold, too slowly. You can use a thermometer to monitor the temperature.
10. Light Blockage: Keep your fermenting jars away from direct sunlight. Light can affect the flavour and quality of your sauerkraut. You can use opaque jars or cover them with a cloth or towel, but just out of direct sunlight on the bench is fine.
11. Brine Levels: Ensure that there is enough brine to cover the veggies throughout the fermentation process. If you find it’s drying out, you can top it up with a saltwater solution.
12. Labelling: Label your jars with the date you started the fermentation. This helps you keep track of how long it has been fermenting.
13. Storage: Once the sauerkraut reaches your preferred taste, move it to cold storage (usually a refrigerator) to slow down the fermentation process. This will help preserve the sauerkraut for a longer time. The time for fermentation can vary depending on several factors. Typically, sauerkraut is ready in about 1-2 weeks, but you can ferment it longer for a stronger flavour.
14. Patience: Fermentation is a process that can take some time. Be patient, and don’t be alarmed by bubbling or slight variations in texture during the fermentation process.
15. Experiment and Record: Don’t be afraid to try new ingredients and variations. Just make sure to take notes on what you did differently so you can replicate any successful batches.
Remember, sauerkraut making is a fun and creative process. Over time, you’ll develop a sense for the flavours and textures you prefer.
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