Lacto fermentation

Now, let’s set expectations early – I am not a scientist, biologist, or gut guru of any kind, self proclaimed perhaps, but legally, no. So feel free to take my advice with a grain of salt - I am sure there is plenty around.

So, what exactly is lacto-fermentation? Simply put, lacto-fermentation is a method to preserve food for extended periods of time. Lactic-acid bacteria convert the sugars into lactic acid through a naturally occuring fermentation process, which creates that familiar tangy flavour and preserves food for months – no scary preservatives required.

You’ve probably heard trending talk about gut health, microbiomes, etc. – whether it be from doom scrolling on social media, or from your friend who won't stop banging on about fermenting (me). But here’s the scoop: lacto-fermented foods promote the growth of healthy bacteria in our gut, support a balanced microbiome, and increase vitamins, enzymes, and digestibility. So you get the gist, they’re doing good things for our tummies.

A moment for the microbes:

Microbes are everywhere, within and all over every part of us - from our skin, to our digestive tract. We have these tiny ecosystems of microbes within us, helping us break down food, and rid our body of things we don’t want or need, so it's important to look after them. These little fellas unlock nutrients by producing enzymes, helping break down the molecular structure of food and therefore aid in digestion. By consuming more fermented foods, we are providing our body with more bioavailability that other non-fermented foods lack, and therefore should become a staple in your weekly meals. We love microbes basically. 

Fermentation process:  

Fermentation is the process of exposing ingredients to certain conditions that are favourable to the microorganisms that benefit us. The key ingredient in fermentation is the brine, where our little microorganism friends thrive. If you’re fermenting shredded veggies (like cabbage for sauerkraut), they create their own brine when combined with salt. But if you’re working with larger chunks, you’ll need to add salt and water to make the brine. The process of fermentation must happen anaerobically, meaning that there must be no presence of oxygen which is why the vegetables should be fully submerged in the brine. Think of it as the number one rule of fermentation: keep those veggies cozy and covered! If they pop up above the brine for a little “air,” they risk being exposed to bad bacteria and could spoil.

Fermentation time can be as quick as a few days or as long as several months – it all depends on your taste. Once you’re happy with the flavour, pop it in the fridge. This slows fermentation down, allowing you to enjoy your creation for months. For the most beneficial bacteria, aim to let it ferment at least two to four weeks. Keep your jars at room temperature (ideally 18-22°C but never above 26°C), and let nature work its magic!