2023-08-11 22:46:39
Fermenting food: what used to be part of a fixed ritual in grandma’s kitchen is now a trend again. But what exactly is fermentation and how does it work? We give you the best tips for long-lasting foods along the way.
What is fermentation?
The term “fermentation” comes from Latin and is often translated as “fermentation”. The food is preserved for a long time by natural fermentation – without lengthy preparation and cooking in the kitchen. Various types of vegetables are simply cut into small pieces and then mixed with salt.
The salt extracts the water, sugar and starch from the vegetables, which are converted into lactic acid in the container in the absence of air. This fermentation with the help of lactic acid bacteria makes the food durable for a longer period of time without depriving it of vitamins.
In the clip: cabbage soup from professional chef Semi Hassine
When is fermentation suitable?
In general, you can ferment any vegetable and make it last longer. You can ferment cabbage, mushrooms, pepperoni or sliced beans, cucumbers or carrots. But even a mixture of different types is not a problem. Especially with large quantities, it is worth preserving the food in a simple and quick way to make it durable for a longer period of time. The only exception: Tomatoes are not so easy to ferment due to their soft consistency.
From carrots to cucumbers to pepperoni: You can ferment different types of vegetables individually or as a mixture.© picture alliance / Westend61
Fermenting properly – this is how it works:
For fermenting 1 kg of vegetables you need:
1 liter of water, 20 g of salt (2% of the amount of vegetables), a jar with a screw cap / swing-top jar, a wine or cabbage leafAdd the salt to the water and stir until it dissolves. Remove the core and stems from the vegetables. Then cut the vegetables into small pieces (0.3 -0.5 thick slices). However, grated vegetables can also be fermented in the traditional way. Put the vegetables in a bowl. With different varieties, it is worth mixing everything well again. Fill the empty glass with the vegetables to about 10 cm below the rim. You can also press the amount down a bit. Pour the brine into the glass until everything is well covered. So that the vegetables do not float to the surface, it is worth using a washed vine leaf or cabbage leaf to cover them. Alternatively, use a small bowl. Clean the rim and cover the lid slightly to allow the gases to escape during fermentation. Set the jar aside at room temperature for 5 to 7 days and allow the vegetables to ferment. The longer the vegetable ferments, the more intense the flavor.
Attention: These are the 5 most common mistakes when fermenting
The jar isn’t clean or sterile enough: Make sure there aren’t any other bacteria in the jar to prevent mold. The jar is capped too easily: this allows air to enter the jar, which can stop fermentation. White deposits are often a sign of a failed fermentation. The vessel is closed too tightly: Especially with a screw cap, the glass can quickly be screwed on too tightly. As a result, the gases cannot escape, which is very important for the process. If the lid of your jar bulges upwards after a few hours, you have closed the jar too tightly. Choosing the wrong temperature: In order for fermentation to take place, your jar must be stored at 18 to 24 degrees. The reason: the lactic acid bacteria work best at a warm temperature. You don’t have to free up any space in the refrigerator, either during fermentation or later storage.Insufficient brine in the container: During the fermentation process, the juice can withdraw from the vegetables and be absorbed by the vegetables again. This makes the ferment even more susceptible to oxygen and mold can develop. That is why it is worth additionally pouring brine into the vessel. Try the vegetables from time to time to make sure they are still good. When fermenting, pay attention to the right temperature, storage and the condition of the container.© picture alliance / Westend61
Why are fermented vegetables so healthy?
We have known for a long time that vegetables are healthy. In contrast to boiled vegetables, however, fermented vegetables are significantly healthier. The reason: Most of the vitamins are not boiled off and can be retained for a long time during fermentation. In addition, the natural fermentation process has a positive effect on the intestinal flora, which strengthens our immune system and general sense of well-being.
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