Let's Talk About... FERMENTATION

Pickles, sauerkraut, kimchi, yogurt, kombucha, preserved lemons… just a few examples of the fermented foods & beverages you probably have in your fridge or have had as an addition to a dish you’ve ordered in the past.

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Fermented foods are preserved using an age-old process that not only boosts the food's shelf life and nutritional value but can give your body a dose of healthful live micro-organisms crucial to good digestion. Amongst the health benefits, including lowering the risk of type two diabetes and cardiovascular diseases, gut health is the biggest one.

When I lived in Cusco, Peru, I was introduced to a completely different variety of fermented foods than what I was used to, and I was all about it! Choclo or corn, one of Peru’s most idolized crops, is used to produce a traditional Andean beverage called Chicha de Jora. Traditionaly, chicha de jora was made by chewing the corn to kick-start the fermentation process through naturally occurring enzymes present in the mouth. Nowadays, that tradition is still alive, though the fermentation process has evolved to that similar of beer, which they also make with corn.

There are many fears associated with preparing fermented foods. I get it, it can be scary; getting past the “ick” factor of letting food rot on the counter and then eating it is a battle I still struggle with. As a Chef, food safety was drilled into me; I was taught not to leave food out on the counter for hours, let alone days at a time. Being afraid of food spoilage is a real fear, don’t let anyone tell you otherwise!

“Over fermenting” or “under fermenting” is another common fear, but, I must admit a silly one, as there's no right or wrong amount of time to ferment, it mostly comes down to personal taste and preference. For example, a young ferment that's been fermenting for 5-7 days will be more crunchy in texture and slightly sour, while one that's been fermenting for 21 days will be softer in texture, more sour and have more flavor.

And then there’s the big mac daddy fears of them all, what if it makes me and my family sick? Fermented foods are loaded with microorganisms, such as live bacteria and yeast, aka probiotics. However, not all microorganisms are bad. Many microorganisms, like probiotics, are harmless and are even extremely beneficial to us. However, some people might experience some side effects after consuming fermented foods such as gas and bloating, upset stomach, or migraines. This is said to be due to a few things: going all-in too quickly (I know its exciting, but having too much too soon can upset your system), consuming too much leads to an increase of fiber in your body (which can be alleviated by drinking water), and food intolerance (if you get migraines and headaches after consuming aged cheese, wine, chocolate, dried fruit, alcohol, and other high histamine foods, fermented foods could effect you and it could be worth seeing a doctor for an allergy test).

As with everything else in life, knowledge is power and learning about the process is the only way to get over all of these fears. Thankfully, there are a great amount of resources available to continue to expand your knowledge on fermentation, and I have taken the time to list some of my favorites below. The process of fermentation is quite simple: salt, water, vegetable, submerge, wait, and eat. Lacto-fermentation is the oldest form of food preservation in the world, where lactobacillus bacteria acts as a preservative in your ferments; that’s what gives it that classic tangy flavor. The salt water brine creates an environment free of oxygen where only lacto bacteria can survive; harmful bacteria can’t survive in this salty environment.

Last thing I will say about fermentation and the beauty of it, is once you learn and understand the process, get over your fears, and make it yourself, you will forever thank yourself for doing it. Not only does fermented food reap an insane amount of health benefits, but it really pairs beautifully with everything! Running low on energy and ideas for dinner? A roasted chicken with a variety of fermented vegetables and hot sauce are heavenly. Scrambled eggs getting boring? Throw some kimchi on it and never look back. Got the munchies but tired of cooking? Snack on some dill pickled carrots as you pride yourself by the beautiful bright colors of your fermented veggies on your counter.

The possibilities are endless, the question is, are you up for it?

Thais RodriguezComment