Fermented foods

Fermented foods are common in almost all cultures and cuisines around the world. Most fermented foods are low in calories and rich in vitamins and anti-oxidants. These foods have many health benefits and they are not very expensive and are easy to use. They can also be anti-microbial, anti-fungal and anti-inflammatory.

But what make these foods so beneficial for the health?

 

What is fermentation?

Fermentation is known to humankind for thousands of years. This process had been in use since the days of Adam. There are many types of fermentation depending on the method, but most common is Lacto-fermentation which is less complicated and less time taking. In fermentation sugar or carbohydrates present in the food materials are broken down into other substances using yeast (a type of fungi) or bacteria. These substances are rich in different vitamins and anti-oxidants. Most common example of fermentation is bread and yogurt making.

In this article we will consider some world-famous fermented foods and their recipes along with their benefits and importance in diet.

Let’s dive into it.

 

Most famous fermented foods

There are a variety of foods that can be fermented like vegetables, milk, flours, seeds and meats. Some foods take longer time to ferment but others take time of days or even hours.

We cannot discuss all of them so, we are going to talk about the most famous from all around the globe.

 

Yogurt

Yogurt is a one of the most famous fermented foods. It is used in almost all cuisines for different purposes. Sometimes it is used to make gravies and soups. It is also used as a flavor enhancer and sometimes it is also used to make deserts.

There are different types of yoghurts but most famous are

Regular yogurt.

Greek yogurt.

Lactose-free yogurt.

Dairy-free yogurt.

Greek yogurt

Recipe:

Take milk and heat it to 80 C. Let it cool to 47 C. Add plain curd or yogurt to it. Cover it with a cling sheet and then with a warm cloth. Leave it for 6 to 8 hours in a little warm place.

Benefits:

It is rich in proteins. It is quick and easy breakfast which is very filling if you are on a diet. Just add some nuts and fruits and eat it. Its great for gut health and excellent source of anti-oxidants.

 

Kimchi

Kimchi is a Korean delicacy that dates back to the 7th century. It is typically made with Chinese leaves, garlic, ginger & chilies. These add  anti-inflammatory properties as well as antioxidants. It can be added to stir-fries & ramen bowls for a strong flavor boost.

Recipe:

First steps is how to cut nappa cabbage.

Get your cabbage and coarse sea salt.

Make a cut at 3-inch through the white stem part of cabbage.

Open up the cabbage from the white stem part.

 Rinse the cabbage once to wet it.

In a large bowl, put in cabbage and sprinkle about 2-3 tablespoons of coarse sea salt over the cabbage. Repeat the process several times, creating layers of cabbage and salt.

Let the cabbage soak for 2 hours, turning them upside down a couple of times during the soaking.

When you bend the white stem part of cabbage, if it bends with a gentle pressure, the brine step is completed.

Rinse the cabbage 3 times in water. Drain the cabbage in a colander, pressing down gently to remove excess water.

FRUIT AND VEGETABLE PUREE

Combine onion, garlic, ginger, apple (or pear), sugar, Korean anchovy sauce, and cooked rice (or other choice of starch) in a blender.

Pour in sea kelp stock (or water) to mix the ingredients. If using fruit nectar, you don’t need to add stock. Process everything until smooth.

Pour the fruit and vegetable puree in a large mixing bowl. Add Korean chili flakes, and mix well. Taste and adjust the seasoning of kimchi paste for your liking. Let the paste rest for 5 minutes, so the chili flakes will get re-hydrated.

Put the drained cabbage in a large mixing bowl. Add leek (or green onion), fresh chili (if using), and kimchi paste to the cabbage.

Mix well to coat the cabbage with the seasoning paste. (Wear kitchen rubber gloves to protect your hands from getting stained or smelly.)

Taste your kimchi. If it tastes saltier than you would hope for, don’t worry! Freshly made kimchi usually taste much saltier, but the saltiness will subdue as it ferments.

Put kimchi in an airtight glass food storage jar(s). Let it sit in a room temperature for 1 day (or as long as 2 days, depending on the temperature). When you see a gas foaming and air bobbles appear, transfer it to the refrigerator and store it for 4-5 days before you serve.

 

 Apple Cider Vinegar

Apple Juice Vinegar (ACV) is a well-informed digestive support. ACV contains acidic corrosive which upholds the capability of probiotics and prebiotics in your stomach. It is ideal as a glucose balancer and as a stomach related help. Begin with a teaspoon blended in with warm water before feasting. it can help with absorption as it contains significant digestive enzymes.

Taken before bed, it can influence fasting blood sugars on waking - supporting diabetics in their glucose the board. You can likewise add it to salad dressings or add a teaspoon to natively constructed soup before eating

Apple Cider Vinegar from Scraps

Apple peelings or cores

Sugar (1 tablespoon per one cup of water used)

Water

Glass jar

Instructions

Fill the glass container ¾ of the way with the apple strips and centers.

Mix the sugar well into the water and pour over the apple scraps until they are totally covered. (Leave a couple creeps of room at the highest point of the container.)

Cover freely and set in a warm, dull spot for close to about fourteen days.

You can give it a mix at regular intervals, on and off chance that you like. In the event that any tarnish/greyish filth creates on the top, essentially skim it off.

When fourteen days has passed, strain the pieces from the fluid.

Right now, my vinegar for the most part has a charmingly sweet apple juice smell, yet it is missing that obvious tang.

Dispose of the pieces and put the stressed fluid away for another 2 months.

You'll know your apple juice vinegar is finished once it has that unquestionable vinegary smell and taste. On the off chance that it's not exactly there yet, basically permits it to sit some time longer.

When you are content with the flavor of your vinegar, essentially cap and store it as long as you like. It won't turn sour.

Utilize your hand-crafted vinegar very much like you would locally acquire vinegar-for cooking, cleaning and in the middle between!