Food / 18.09.2015

5 things to remember when making fermented foods

By Roisin Dervish-O'Kane
Forget the Yakult and DIY your own ‘kraut, kefir and kombucha

Kraut-Chi

In case you haven’t noticed, we’re pretty big on serving up ways to keep your gut at its best at Healthy. With good reason – it’s home to 70 per cent of your immune system. So taking care of what’s going on in there could mean a calmer tum and a boosted resilience against winter ills.

While we’re diligently popping our probiotics, we’re always up for natural ways to hit our nutritional goals – and new book Femented, by chef and food writer Charlotte Pike delivers just that.

Healthy caught up with her to get the low-down on the latest healthy trend worth following.

1. Remember, it’s nothing new
‘Fermenting foods is an ancient, naturally-occurring process, that fell by the wayside since the way we produce and buy food has become much more industrial,’ Fermented is becoming fashionable because there are a lot of cooks who are interested in revisting these forgotten skills.’

2. Let nature do its thing
‘In the fermentation process, what you are doing is harnessing natural bacteria either in the air – like with sourdough – or in the ingredients within the vegetables and fruit themselves to increase the nutritional content of the food. It allows beneficial bacteria to thrive, and kills the harmful ones – a crazy natural process that works perfectly by itself.’

3. Don’t be wary of wheat and dairy
‘The fermentation process pre-digests foods, so by the time it has been fermented, its already been processed in a way that is digestable to the body. That’s why people seem to get on better with fermented breads and dairy products. Even if you don’t have an intolerance, they’re worth including, because when you ingest something like [fermented yoghurt] labneh, the bacteria from food or drink passes directly into your system.’

4. Start with the classics
‘Fermented cabbage Kimchi is a big part of trendy Korean food, and its a good place to start as fermented vegetables are one of the healthiest things you can eat.’

Buy Healthy’s October/November issue to get Charlotte’s Kimchi-Saurkraut hybrid recipe

‘Or try a fermented drink. Kombucha or Kefir are likely to be different to anything you have ever tried before. They have a nice tang, which you develop a taste for very quickly. I found myself wanting more after about five days. It’s almost like your body is telling you what you need.’

5. Keep your portions small
‘Always start by having a small amount in your diet. They are quite potent, and if you are not used to something so strong in the probiotic department you might notice an effect.’

No saurkraut straight from the jar then, you have been warned…

Will you be DIY-ing fermented foods? Remember to tag us @healthymagdaily in your Instagram pics if so

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5 things to remember when making fermented foods
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5 things to remember when making fermented foods
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In case you haven’t noticed, we’re pretty big on serving up ways to keep your gut at its best at Healthy. Forget the Yakult and DIY your own fermented foods
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Healthy
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