Ferment Safety and Deliciously

Fermented foods are a growing trend that has been around for thousands of years. It started as a Neolithic tradition used as a preservation method. In 6000 B.C., civilizations used fermentation in the Fertile Crescent as part of their heritage. Fermentation was also used in eastern cultures as medicine, such as the Tanzanian togwa (fermented gruel), that is used to protect against foodborne illnesses in areas with poor sanitation. So, why are fermented foods becoming so popular in the western diet? Poor sanitation and food preservation are not as much of a concern in modern times. It turns out fermentation is not just for safety: flavor and nutrition are added benefits.

Fermentation, in simplest terms, is when carbohydrates and sugars in foods are broken down in the presence of probiotic microorganisms, which makes foods more digestible. The microorganisms (bacteria, yeast, and/or mold) eat the sugars in food and produce either acid or alcohol. This then causes the creation of carbon dioxide. In pickles, the brine (water, salt, and additional ingredients for flavor) has bacteria that eats the sugar from the cucumber. After a few days, this produces an acid that gives the pickle its tangy taste. In yogurt, the bacteria eat the lactose (milk sugar) to produce lactic acid. Lactic acid coagulates the milk and adds the distinct yogurt flavor.

When it comes to gut health, there are two components that are helpful: probiotics and prebiotics. Probiotics are live cultures that change or repopulate gut bacteria. Prebiotics are natural, non-digestible food components that help with the growth of gut bacteria. Fermented foods are probiotics and have multiple nutritional and health benefits. They help to improve intestinal tract health, enhance immune system function, and may even help to reduce symptoms of lactose intolerance and decrease the prevalence of allergies. Enzymes that help to break down foods are present in the intestine, and it increases the absorption of water soluble vitamins.

When people think of fermentation, they usually picture beer. But there are so many foods out there that are fermented, other than yogurt and pickles. Sauerkraut, tempeh, kimchi, and kombucha are just a few examples. Sauerkraut is cabbage; tempeh is soy beans; kimchi is Korean sauerkraut; and kombucha is tea. The fermentation possibilities are endless. Here are some tips to make sure your fermented foods come out safely and deliciously. If you want to learn more and find amazing recipes, check out The Art of Fermentation by Sandor Ellix Katz.

Recipes: Do not stray from the recipe. There are some ingredients you can probably omit (spices or herbs), but these add great flavors to your end product. Use the exact amount of salt the recipe calls for. This will help to prevent any molding and helps the fermentation process.

Shape and size: Depending on what you are fermenting, there are five different ways to prepare your ingredient. Grate (hard/crunchy vegetables), shred (cabbage), chop (cauliflower, carrots, peppers), slice (thinly for firm vegetables, thicker for soft vegetables), or leave whole (cucumbers, or smaller vegetables).

Container: Wide mouthed mason jar or a fermentation kit, plus a clean stone to weigh contents down. You want your vegetables packed tightly into the jar.

The Insides: If you are a beginner, cucumbers and cabbage are easy to start with. As you feel more comfortable with the process, start experimenting with kimchi and other multiple vegetable/fruit combinations. Check out this great recipe for fermented hatch chiles: https://lovelovething.com/fermented-hatch-chiles/

Temperature + Time: Ideal is 68-72°F, but will also work 60-78°F. 3-4 weeks at the ideal temperature. The lower the temperature, the longer the fermentation takes (5-6 weeks). If the temperature is too high, spoilage bacteria will grow. After fermenting, move the product to cold storage. When is it ready? Check for bubbling, then a sour aroma, and taste it. If any of these things are off, then it may not be ready yet.

Questionable Appearance: You look at your hard work and there’s a white film on it? Should you chuck it? Not necessarily. The film on the surface of the vegetables is often kahm yeast (white and fairly flat). Kahm yeast is an aerobic yeast that grows when the sugar in the jar is used up and the pH drops. It is prone to happen to sweeter vegetables, like beets, carrots, and peppers. If it is green, black, red, or pink, in raised fuzzy spots, you are better off getting rid of the product, just to be safe. But do not give up on your fermentation endeavors! Make sure you are using fresh produce, have a controlled temperature, and the right amount of salt.

Patience and Practice: Do not get upset if your first batch does not come out how you expected. Fermentation can be an experimental process, but once you get it down, it is worth it!

References available upon request.

Gabrielle Longo is a Family and Consumer Science Graduate student and Dietetic Intern at NMSU. She came to NMSU after completing her Bachelor of Science in Culinary Nutrition at Johnson & Wales University. Thanks to her background, she is able to take her skills learned in the kitchen and transfer it into creating nutritious and wholesome meals. After graduating and becoming a Registered Dietitian, Gabrielle hopes to work with children and their families, teaching them how to cook and benefit from a nutritious lifestyle.