Fermentation... What is lactic acid and why is it good for you?
What is lacto-fermentation?
All veggies have lactic acid bacteria on or in them. Lactic acid is “good” bacteria. This is the bacteria that helps diversify and support your gut microbiome.
In a nut shell, the goal with lacto-fermentation is to create an environment where lactic acid bacteria thrives, and harmful bacteria dies. We create this environment with the right balance of salt and water, creating a brine. The veggies and salt water together kill any bad bacteria and make more of the good stuff. This good bacteria starts to digest the sugars in the veggies, producing an acidic environment and CO2.
The now salty and acidic environment together form a mighty team fighting “bad” bacteria while the veggies ferment creating a powerhouse of probiotics.
The fermentation formula
As far as an actual lacto-fermentation “recipe” goes, it couldn’t be simpler. Basically you create the brine and submerge the veggies in it and wait. We love its flexibility in regards to seasonal veggies and personal taste and preferences. There is certainly not a hard-and-fast rule.
There are two methods of fermentation. The “brining method” and the “dry-salting” method. The former is for veggies that don’t give off a lot of moisture. The latter, works well for watery veggies, like cabbage, shredded carrots, radishes and cucumbers..
There are 3 factors that affect the process. These can be adjusted according to your environment. Amount of salt Temperature Time fermenting Salt is the key to preventing mould. Bacteria reproduces faster in warmer environments. And make sure all the tools you are using are sterilised to avoid cross contamination. It’s all trial and error in the beginning and really depends on your own restrictions and taste buds. The longer the jar ferments for the more acidic (and less sweet) it will be. Check and taste each day and pop in the fridge when it has reached your preferred level.
Sauerkraut and kimchi represent some of the best probiotic-rich superfoods that can be made via fermentation. These two share not only a similar preparation method but also some of the ingredients. What's the difference? Kimchi, a traditional Korean fermented dish, includes vegetables, seafood, and seasoning, unlike sauerkraut, (the Chinese first fermented cabbages in rice wine more than 2000 years ago, the name, however, is of German origin) which contains only salt and chopped cabbages.
The difference between Sauerkraut & Kimchi
Sauerkraut and kimchi represent some of the best probiotic-rich superfoods that can be made via fermentation. These two share not only a similar preparation method but also some of the ingredients. What's the difference? Kimchi, a traditional Korean fermented dish, includes vegetables, seafood, and seasoning, unlike sauerkraut, (the Chinese first fermented cabbages in rice wine more than 2000 years ago, the name, however, is of German origin) which contains only salt and chopped cabbages.
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