Fermenting Articles

Cheat Sheet / Updated 04-05-2022

Fermenting foods requires a little bit of planning, research, and preparation before you can begin. Understanding the terms used in fermenting recipes is vitally important. And once you're ready to start fermenting your own food, you must make sure that your tools and equipment are completely clean.

Article / Updated 03-26-2016

Berry-Berry Vinegar captures the essence of summer, and is a welcome Christmas gift for family and friends. This colorful berry vinegar is great in salad dressings; it’s particularly delightful on a spinach salad. Or add a little oil and try marinating poultry in it before grilling or broiling. Label your vinegar and include suggestions for use, and voila! You've made a perfect Christmas gift. Berry-Berry Vinegar Special equipment: 1-quart wide-mouth jar, funnel, paraffin (if desired) Preparation time: 15 minutes Cooking time: 2 minutes Yield: 2 cups 1-1/2 cups raspberries 1 cup blackberries 2 cups white wine vinegar 1 tablespoon sugar 6 to 8 blackberries for optional garnish (needed 10 to 14 days later) Rinse the raspberries and blackberries and drain on paper towels. Pat as dry as possible. Crush the berries slightly in a small bowl. Transfer to a wide-mouth jar. Bring the vinegar to a boil in a small saucepan. Remove from the heat. Dissolve the sugar in it and pour over the berries. Allow the berries to cool to room temperature. Screw on the cover and store in a cool spot (not the refrigerator) for 10 to 14 days. Taste after 10 days for flavor. If it’s not strong enough, let it sit longer. If the flavor is strong enough, strain out the old berries. Pour into a gift bottle. (Use a funnel if needed.) If you want, add a garnish of fresh, clean, mold-free raspberries and blackberries. Seal with top and dip in paraffin, if desired. Be sure to discard any old or moldy berries before giving this vinegar as a gift. Vary it: Add 2-1/2 cups of your favorite fruit to 2 cups of white wine or cider vinegar. Red wine vinegar can also be used for additional color. Or try strawberries and champagne vinegar for an elegant taste treat.

Article / Updated 03-26-2016

Fermenting foods and beverages requires a little bit of know-how. It's definitely more complicated than grilling a chicken or baking a cake. But if you take the time to familiarize yourself with some of the processes and ingredients, you'll have a much easier time creating delicious fermented items. The following glossary should help: amasake: A sweet fermented rice drink that has traditional roots in Japan. anaerobic: This term refers to environments without oxygen. In fermentation, an anaerobic environment is necessary for breaking down carbohydrates and turning them into sugar. brine: A saltwater solution. A brine is made for pickling or fermenting and acts on the food by drawing out the water from its cells and killing any bad bacteria that might spoil the food. enzyme inhibitor: An enzyme inhibitor decreases the enzymes function and can interfere with one's digestion. incubator: Any object or supply that will help to keep your fermented food at the desired temperature during the fermentation process. koji: A fermented starter made from cultured soybeans and rice. It is responsible for breaking down the carbohydrates and sugars in food products. kombucha: A healing fermented drink that has its roots in Asia. It is made from a SCOBY (see below), tea, and sugar. It has a slightly tangy taste kvass: This fermented beverage began as a Russian brewed drink made from rye bread or beets. Has a flavor that's similar to root beer or cola. lactic acid: This acid stops the growth of bad bacteria that might spoil your food, turning it into consumable fermented goods! Lactobacillus: A bacteria that helps to produce lactic acid from carbohydrates. It is responsible for turning starches into sugars and acids and is essential for fermentation process. phytic acid: These anti-nutrients are naturally occurring in some grains and can prevent healthy minerals from being absorbed by your body. probiotics: Like lactobacillus, probiotics are micro-organisms that are healthy for our body and especially our gut! They are naturally occurring in foods. SCOBY: Symbiotic Colony of Bacteria and Yeast. It is an essential culture needed for kombucha making, an ancient healing fermented drink. starter: Just another name for any pre-fermented product. Starter cultures can be purchased commercially or made at home. All starters are made up of naturally occurring microorganisms, most notably the Lactobacilli, and a combination of other food products such as water and flour or dairy product such as milk or yoghurt. wort: In homebrewing, the name for the beverage or soda mix before you have added your starter and initiated fermentation.

Article / Updated 03-26-2016

When fermenting, having a clean work space and tools ensures that your good bacteria outnumber the bad. Cleaning your work area and equipment is essential to for creating a delicious final product. Here are some general steps you should follow when preparing to ferment food: Wash all containers, utensils, and weights that you’re going to use in a dishwasher or by hand with hot, soapy water just before use. Sanitize or sterilize equipment and containers, as called for in the recipe you're following. Rinse items in cool, clean water. (Sterilized items don’t need rinsing.) Air dry items or dry them with paper towels; use a fresh paper towel for each item. Store items on clean paper towels on clean countertops or tables until you use them. Remove pets and small children from the room before you begin to work. Before beginning to work with food, tie back your hair if it’s long, and scrub your hands, including under your fingernails. Don’t use dishcloths or rags to dry the cleaned items. Cloth is notorious for holding huge quantities of harmful microbes, and you spread those from item to item as you wipe them. Instead, use a clean paper towel for each item if you need to dry them. Aprons made of cloth also spread bacteria, especially if you wipe your hands on them, so keep paper towels close by for wiping your hands.

Article / Updated 03-26-2016

There are so many reasons of why you should consider fermenting your foods. Not only can you improve your health and change your entire experience with foods and flavors, but you also get to play with new kitchen gadgets! The following list gives you good reasons to get started with some fermenting recipes today. Helping your body to function efficiently Because fermented foods are loaded with probiotics and enzymes, they help your body digest foods efficiently. Your body has to do much less work to break down the fermented item. What's more, the boost of beneficial flora that's delivered to your gut helps you with efficient and effective elimination, which is key to digestive health and overall health and vitality. As they say, better out then in! Boosting your immunity Eating fermented foods help to boost your immune system. You are less likely to get sick when fermented items are part of your regular diet. Just a little dose of sauerkraut or kombucha can work wonders to keep you feeling well all year long! Many fermented foods have also been known to decrease allergic responses! Becoming friends with bacteria As you start to ferment, you gain an appreciation for all the little microbes that are at work in your food to generate the process of fermentation. They are not doing harm to your food as many worry; in fact, they are enhancing it. They busily work to create something delicious and wildly different for your palate. Helping the environment When you ferment your own foods, you are minimizing the consumer waste associated with driving to the store, purchasing a product, bringing it home in a bag, and discarding the packaging. In addition, you are saying "no" to food processed and packaged in large-scale industrial operations. Think of all of the fossil fuels and water it takes to run these factories and ship food internationally. Finally, plant-based fermented foods are a healthy alternative to pharmaceuticals, which is another industry dependent on fossil fuel. In other words, fermenting your own foods helps you reduce your overall environmental impact. Saving money and time Fermenting your own food allows you to become financially self-reliant. When you buy in bulk and purchase produce directly from the source (like at a farmer’s market when it’s in season), or if you grow your own food, you inadvertently save money! And you get to avoid the high costs of buying hand-crafted, artisan food products. Furthermore, fermented foods can last for years without refrigeration, which means fewer trips to the supermarket. Finally, fermented foods make inexpensive gifts that are bound to impress your family members and friends. Getting to know your food Fermenting is a time-honored tradition that's been practiced all over the world. Fermenting provides you with an opportunity to connect to your family, your heritage, and your culture. This intergenerational knowledge exchange is important in our technology-driven society, as it helps nourish relationships. Not only will you get to know your food better and recover lost knowledge, but you’ll learn about the cultural significance of food and witness its role in community building. Making your food last longer Fermenting is a great way to manage the abundance of a seasonal food, and it's a way to take advantage of sale items at the grocery store or farmer's market. Fermenting doesn’t need much room or money to get started, and it can be done in the smallest of kitchens. The real food savings comes from buying foods in season and being able to preserve them quickly. Fermenting makes it easy and delicious. Testing out new and fun culinary tools Who doesn’t love gadgets? The great thing about the renewed interest in fermenting foods is that there has been a wonderful increase in new tools to work with. If you love to find easier ways to do everything, kitchen gadgets give you so many options to explore. Experimenting with new flavors Probably one of the best reasons to begin fermenting foods is the range of flavors you can create. Every food changes flavor at different times during the fermenting process, and you can enjoy eating a fermented food across a range of sour or fizzy stages. The art of fermenting adds flavor to basic food items and is definitely a more creative ways of cooking. Learning new kitchen techniques Working with fermented foods forces you to become more intimate with your subject. You have to know the stages of fermenting, the flavor profiles, and the different textures that foods go through during the fermenting process. After beginning to appreciate fermented foods, you will start to learn new techniques for working with all the foods you eat. Your cooking will change and improve as you incorporate these new foods into your diet, and you will develop new recipes for creating delicious meals with fermented ingredients.

Article / Updated 03-26-2016

The practice of fermenting helps you get the most out of your food in terms of nutrients and flavor. Before you start your next fermenting project, be sure you know where your food is coming from and how it was raised. Food is our main source of fuel, yet few of us have ever seen it through its entire life cycle. Our food often travels a long way before we get a chance to eat it. Just take a moment and think of all the people and processes involved in, say, raising cows. In addition to feeding and raising the cows and keeping them healthy, they have to be butchered and processed in a humane and sanitary way. And the meat has to be shipped to distributors who then get it your grocery store. With so many processes and so much labor involved, it's no wonder that the demand for local and fair-trade food is on the rise, and with this demand comes many different farming certifications that involve organic and sustainable practices. Educate yourself on the various certifications. Even better, plan a trip to your local organic and non-organic farms. Every farmer has different practices, values, and methods. The more you know about the food and where it’s from, the more you can make informed decisions about what goes into your body! Be daring and ask questions.

Article / Updated 03-26-2016

Many fermenting recipes involve seeds and nuts. But most people don't realize that they're a healthy source of protein. That's right: Protein doesn't have to come from meat. Nut and seeds are a great protein-packed meat alternative. And in addition to protein, they provide healthy fats, which provide your body with the good cholesterol you need. So how can you get more nuts and seeds in your diet? For a little variety, you can soak your nuts and seeds to increase their digestibility and boost your nutrient intake. Nuts and seeds are great as a snack on the go. Or you can sprinkle them on your favorite cereal, add them to yogurt, or top a dessert that may otherwise lack healthy ingredients. Go nuts!

Article / Updated 03-26-2016

Kombucha has become a popular fermented beverage you can find in health food stores, yoga studios, and craft breweries. It is said to have many detoxifying qualities, and in small doses, this elixir is full of gut-healing benefits. It aids in digestion, increases your energy, and promotes the growth of healthy gut flora. Making kombucha takes practice, and you may have questions after trying a few recipes. Here are some responses to common concerns: Kombucha that's too sweet or too sour If your kombucha is too sweet for your liking, add more brewed and cooled tea and continue to ferment. If it is too sour, add some more sugar and more tea and continue to ferment. Kombucha that has floaty bits in it The brown strands in your kombucha is yeast that has bonded together after reaching the end of their life cycle. You may choose to drink them, or you can strain them out. It's all personal preference. The other floating strands are just your kombucha trying to create a new SCOBY (Symbiotic Colony of Bacteria and Yeast). Again, you can drink them or strain them out. They often float within the drink or collect as sediment on the bottom of the vessel. The kinds of teas, sugars, or water to use for kombucha Be experimental with your blends and flavors and see what suits your taste. As far as sugars and sweeteners, be adventurous. Molasses, maple syrup, and agave syrups have all been known to work in the past, so try anything you want. Avoid using honey as it contains bacteria that can conflict with your kombucha culture and may cause mold. Try to stay away from heavily chlorinated water. Filtered of distilled waters work best.

Article / Updated 03-26-2016

Have you ever picked and tasted fruit fresh from the tree? Or picked spinach straight from the soil? It sure is different from the experience of buying it in the grocery store. And when you know where your food comes from and how it was grown, you can be more confident in its quality. If you're going to the trouble of fermenting foods, you want to start with quality ingredients. Today, many farmers rely on pesticides when growing produce, yet plenty of studies have shown that pesticides have harmful effects on the planet and our health. It is always recommended that you wash your produce well before eating it, but you can try to go one step further and purchase pesticide-free produce. Apples, strawberries, celery, spinach, and peaches are among the most heavily sprayed produce, so look for organic options for these items. You’ll taste the difference and feel great for making one small step in a positive direction.

Article / Updated 03-26-2016

So, you're all set to try your hand at winemaking. The following recipes can get you started with the right ingredients for delicious homemade wines, but take note: Making a bottle of wine from start to finish may take six months or a year. Importantly, everything hinges on what happens in the week or two of fermentation — the period in which yeast activity extracts all the flavor, aroma, and texture goodies from the grapes and skins and converts the sugar to alcohol. This process is known as the primary or alcoholic fermentation, to distinguish it from the optional secondary, malolactic fermentation. Fermentation can be fast and furious; the snap, crackle, and pop of gases escaping from the fruit or juice can be downright noisy; the aroma can carry a block away. Fermenting white wines turn strange, greenish colors and grow a head of foam on top; they look like a pot of pea soup gone bad. But not to worry — that's just yeast at work. The spectacle of those tiny microbes making such a huge commotion is truly awesome. Simple grape wine recipe In its most basic sense, wine is fermented grape juice. The quality of your homemade wine depends on the grape berries you choose to send through the destemming, crushing, and pressing process. Preparation time: 10 minutes Fermentation time: 6 weeks Yield: 1 gallon 6 cups white sugar 3 quarts boiled water 1 quart ripe, mashed grapes 1 packet yeast Dissolve the sugar in the boiled water. Add the grapes to the sugar-water mixture. Sprinkle yeast over all. Allow the mixture to sit for 24 hours and stir gently. Continue to stir the mixture once every 24 hours for a week. Add 1 quart boiled, cooled water to the mixture. Place the mixture in a container with an airlock and allow it to ferment for 6 weeks. Strain and rack the wine into a second container, lightly capped, for 72 hours. Elderberry wine recipe Each summer, American elderberry shrubs produce clusters of deep-blue berries that have long been favorites for jams, jellies, and pleasing wines. Preparation time: 30 minutes Fermentation time: 11 months Yield: 5 gallons 3 gallons black elderberries 3 gallons water 1 packet champagne yeast 10 pounds cane sugar Clean the berries of all stems. In a food-safe bucket, boil 3 gallons of water and pour it over the berries to cover them. Cover the container loosely and allow the berries to cool and sit overnight. Remove 1 cup of the liquid and dissolve the yeast in it. Pour this yeast/liquid mixture back into the berries and water. Stir and cover the container. Allow the mixture to ferment for 72 hours, stirring every 4 hours. After 72 hours, place the cane sugar into a large kettle and add enough water so the sugar doesn't scorch and dissolves into a syrup. Cover and allow the syrup to cool to room temperature. Pour the sugar syrup into the berries and leave to ferment for an additional 5 days, stirring every 6 to 8 hours. When fermentation starts to slow down, strain the mixture into a 5-gallon carboy. Using the remaining berry mash, pour additional water over it and mash. Strain this water into the carboy with the first mixture, leaving a few inches of head space. Insert an airlock and store for 8 weeks. After 2 months, rack the wine into a clean carboy, insert an airlock, and ferment for an additional 9 months. The wine is now ready to drink or bottle for longer aging. Dandelion wine recipe Just when you thought dandelions were nothing more than annoying weeds, you discover how well they work with your winemaking! Preparation time: 48 hours Fermentation time: 9.51 months Yield: 1 gallon 1 gallon dandelion flowers (all green parts removed) 1 gallon boiling water 4 organic oranges 4 organic lemons 4 pounds cane sugar 1 packet yeast In a large bowl, pour the boiling water over the flowers. Allow the flowers to cool and sit, loosely covered, for 48 hours. Strain the liquid into a large glass jar or bowl. Zest and juice the oranges and lemons. Add the zest, juice, and cane sugar to the dandelion liquid. Stir until the sugar is dissolved. Sprinkle the yeast over the mixture. Cover loosely and ferment for 14 days. Stir the mixture four times a day during this time. Strain and rack for at least 9 months. The wine is now ready to drink or store for additional aging.