Last updated on September 25th, 2019 at 03:57 pm
I thought I’d break up some of the ‘heavier’ recent post topics with something a little more, buoyant, if-you-will….
Stick with me, here: there is a method to this madness!
Although incorporating fermented foods and drinks into your life might (really) not seem like a critical step towards a more meaningful life, I believe it actually is!
Why, you ask? Well – here are a few reasons partaking in fermented food/drink are pretty darn important:
- Budget-Friendly + They Last (like, forever….)
- Healthy Beyond Belief (contain TONS of probiotics and you’ll absorb/break down food much easier!)
- Practical, Practical, Practical (did I say practical?)
You see, introducing fermented food/drink into your life actually makes your routine (and, therefore, your life!) much, MUCH easier!
Once you get over the initial learning curve (it is totally not as intimidating as one might think!) you will wonder how-on-earth you ever survived life without them! Okay, okay – I may be acting a little dramatic….but seriously, you will not believe how many ways this flexible and useful combination of cultures will improve your life!
It’s helpful to understand some history and facts about fermenting foods and drinks so you truly comprehend the WHYÂ of it all. And, please know, the why is crucial to your committing to it and fully assimilating just what fermented food and drink can do for you and your family!
LET’S STEP BACK IN TIME A BIT….
I’ll remind you, dear readers, that back in the day people didn’t have refrigeration! Gosh….can you imagine???Â
What is even more incredible is that our forebearers actually figured out how to preserve food and drinks without the invention of refrigeration via a process called Lacto-Fermentation. See what one is able to accomplish without social media or telly?
Lactic Acid is a natural preservative that inhibits putrefying bacteria. It’s the starches and sugars in food(s) that then turn into the lactic acid by the types of bacteria that produce lactic acid. We don’t like to think about this, but it IS true that bacteria is omnipresent in our atmosphere! Through what must have been sheer desperation (and, again, no such thing as social media…) our ancestors were able to suss out how to control (or, proliferate) certain bacterias to their advantage. It was in this process that they figured out how to make foodstuffs last for long periods of time without cold storage.
What this preservation process also contains is loads and loads of healthy flora for our guts, as well as vitamins and minerals — in fact, this process actually increases the levels and bioavailability of vitamins and minerals in our bodies!
The fermentation of dairy products (such as clabbered milk, kefir, yoghurt, buttermilk, and Ayran) also produces these same benefits, which also include enzymes, antibiotic, and anti-carcinogenic substances!
It is, in my humble opinion, best to acquire milk and water kefir ‘grains’ versus dehydrated ‘grains.’ They aren’t really grains (I know, it’s weird…don’t worry, they ARE vegan + gluten-free!) — but just know this: these ‘grains’ are actually just what is called a S.C.O.B.Y. = a symbiotic culture of beneficial bacteria and yeast. The milk (or sugar water if making water kefir) will start to ferment once these ‘grains’ are added. They are gelatinous and rubbery. You will, truth-be-told, start to think of them as kind of like a pet. Just trust me….
Foods such as sauerkraut, kimchi, pickles, kombucha, cortido, chutney, relish, kvass, natto, sourdoughs, and my personal favorite, kefir (kuh-FEAR), can be found in almost all ancient cultures. All of these foods and drinks are far easier to create than most would think, too! I cannot impress upon y’all enough how taking the wee bit of time it actually takes to learn and then make these fermented foods for feelin’ fine will totally transform not only your health but also your evening routine!
NOW FOR THE HOW-TO….Â
The process is basically the same no matter what you are making, although with fermented dairy and water kefir it’s a little different. I’ll go into both in detail. Basically, for anything lacto-fermented, the foodstuffs you’re using (options are, quite literally, endless….)Â are going to go through these steps:
- wash and cut – remember, organic always!
- Place in appropriately sized mason jar
- mix with salt, herbs, or spices – whatever is appropriate, here – ex: garlic and dill with carrot sticks
- add 1/2 tsp culture starter -OR- 2 T liquid whey *you can also use your water kefir as a starter culture! (this is optional! You can just use the salt 👇 in the step below if you like!)
- add 1-2 tsp sea salt (Celtic is best) (if you aren’t using culture starter or liquid whey add a bit more salt, more like 2T)
- fill with clean, filtered water
- press down to ensure food is BELOW the brine/liquid! You want to leave about 1.5 inches head-space (use a weight like this if needed)Â *pound briefly to release juices if using cabbage to make sauerkraut
- pack into an airtight container + tighten lid completely
- leave on kitchen counter (in dark area) at room temperature *24-48 hours for fruit or salsa’s; 5 + days for veggies
- taste to see if it is to your liking, if so – refrigerate
- enjoy for, like, evah……..talk about making dinner sides and slaws easier! No need to prep, cook, or make side dishes anymore!!! *just remember, if anything doesn’t smell or taste right – don’t consume it!
- Here is a formula for ensuring your salt addition amount is correct:
Veg Weight/Food Weight + FILTERED Water Weight x .02 = The Amount Of Salt Needed
*multiply by .03 for foods more prone to mold (cucumbers, peppers, asparagus)*
 Wallah! It’s sooo simple, right? Salt is important, as it holds the foodstuffs off from putrefying until the lactic acid kicks in. You can totally avoid salt by using liquid whey if you want or need to. In fact, I prefer to use liquid whey as it allows for more successful preservation, in my opinion. But, not everyone has the access to liquid whey (which is flavorless) so either way works!
*If making fruit based ferments, you will absolutely want to use liquid whey as your starter culture
The process for dairy kefir and water kefir differ slightly. The process for dairy kefir is as follows:
- Attain organic, good quality milk kefir ‘grains’ from someone or via online or a health food store – there are endless options, here, but my preference is from this source
- Place ‘grains’ into 1-2 cups of milk (Raw or Organic Milk is best, do not use “ultra-pasteurized” or “UHT” milk (that’s another future post!)Â
- Stir as frequently as you like; Wait + Observe
- Let it ferment on kitchen counter (dark place) for anywhere between 8-36 hours – this timing is really all about flavor preference; taste/smell it every few hours and you will (with practice) get to know just when to strain your grains!
- Â Once it is the most palatable to you and you enjoy the flavor, it is time to “strain your grains!”
- Strain the grains from the liquid with a stainless-steel strainer (preferred); it might help you to remove all the residual liquid by gently pressing or ‘sifting’ the grains with a spoon
- Now take your grains and place them in a new 1-2 cups of milk (Raw or organic milk), cover lightly, and place on counter or in cool/dark place *I don’t always recommend placing them out-of-sight, as you may forget about them altogether….if you’re anything like muahÂ
- Repeat this process for each new batch!
Here are some insights to be aware of:
- rate of ferment can change drastically depending on weather – especially if you live in a very warm climate! If they are fermenting too quickly, try placing them in your fridge: doing this will always slow the process down!
- you can always use more milk, or less grains, in order to slow the fermentation process down
- these lil’ babies (the grains that is) are extremely powerful and vigorous! Even a small amount of ‘grains’ are capable of fermenting quite a large amount of milk (or, sugar water if making water kefir) rather quickly!
- remember, this is a great option for people who are lactose-intolerant, as this process eats up almost all (if not all!) the lactose in the milk!
Remember that nursery rhyme about Miss Muffet? Remember she was just chillin’, on her tuffet, eating her curds and whey? Well, yup, Miss Muffet knew all about the benefits of eating fermented foods! You see, if you leave your milk kefir grains to ferment long enough, they will turn into curds and whey! This is known as an “over-ferment” and is a good indication of a product that is thoroughly fermented.
It isn’t necessary to let it go this long if what you’re after is a yoghurt-like consistency that you can add to smoothies, or top off with raw honey or organic fruit! But, I wouldn’t do this as the taste is rather bitter, and then you have the ordeal of trying to find your sweet lil’ pets out of the curds and whey! Possible, but kind of a pain.Â
I have found, over trial and error, that I prefer the taste and consistency of my milk kefir just a few hours before it separates. Hence why you’ll want to keep an eye on it and observe its process. *so, yeah, weekend or day off is best to watch your new lil’ pet….Â
My personal fave out of ALL the many food ferments I create has got to be water kefir! It’s like drinking healthy soda! Throw it in a champagne glass and pretend your drinking some bubbly! Flavor it up by adding some organic, 100% juice (my favorite is a strawberry lemonade!)Â
You just won’t believe how something so healthy can be this delicious! Get your entire family on it! The process is stupid-easy:
- Acquire water kefir grains – this is my preference
- Place the ‘grains’ in a GLASS jar (no plastic!) – make sure it can hold about 1/4 gallon of liquid easily (I use large jars like this)
- Pour 4 cups clean and clear water in the jar
- Add 1/2 cup organic brown sugar (don’t worry, the SCOBY will eat up all the sugars in the brown sugar!)
- Stir mixture together well
- Cover with breathable or sealable cover (clean dish towel, paper towel, nylon, cloth, etc) to keep out bugs and dust (bugs will be attracted to your little friend because of the sugar!)Â
- Set out in dark space on kitchen counter and leave for 24-72 hours (stir it in between frequently) *Please Note: if you cover it with airtight cover it will carbonate! I don’t do this until my water kefir is ready after a few days to be strained off the liquid and then I transfer to airtight bottles like this and mix with organic 100% juice, then I put in fridge to store and drink up!
- After a day or a few days (I usually let mine ferment between 48-72 hours) strain your grains off the liquid, pour the liquid ONLY into airtight bottles (mix with appx 1/3 cup juice for best flavor!), close cap, and refrigerate to enjoy! I usually wait an entire day before partaking in order to ensure carbonation
- Repeat this process for each new batch!
Here are some other insights about making water kefir:
- you can try out different types of sugars but never use raw honey consistently! This is because raw honey has amazing + uber-powerful properties to it that will kill your sweet little water kefir grains!
- have fun experimenting with different sugars, different amounts of sugars, and different organic fruits!
- use a large bowl like this with a lip for easy pouring – and you will also definitely need a funnel in order to ensure your liquid gets safely into the airtight bottles!
- Your little pets/grains will begin to propagate with time, so share some with a friend or simply increase the amount of water and sugar accordingly!
- DO NOT use a sugar substitute! The kefir grains do NOT feed off of sugar substitutes — only sugar!
- If your water is from the city tap and contains chlorine or other contaminants (yes, this IS our reality!) then you absolutely MUST filter first!!!
- when you get well-versed in all things kefir, you can experiment with different flavors and even secondary ferments!
- These little new ‘pets’ of yours, although robust, are also very sensitive – so due to any shipping stress, sometimes it can take a week or two for you to notice any activity from your lil’ friends. Don’t worry, be patient!
- There is always troubleshooting support should you need it, too!
SOME THINGS TO CONSIDER:
Remember, dearies, that the reason I refer to these healthy ferments as your ‘pets’ is because they are living things! They need to be thought of just as you would your cat or dog; they need to be fed and cared for daily — or, at the very least, observed daily! That is why I don’t recommend you put them somewhere dark that is out of your line of sight; out of sight, out of mind, as they say! It’s far too easy in the chaos of life to forget about your sweet little new pets!
Also, for ANY fermenting, always always always store in a cool, dark place – especially for long-term preservation!
Buying store-bought is NOT recommended. Why? Because industrializing ANY ancient food preparation almost always equals lack of quality or skipping steps to make it quicker and more saleable.
For example, almost all store-bought ‘fermented foods or drinks’ contain additional sugars, nonsensical and unnatural ingredients for shelf-stabilization and to “survive” (even though it actually doesn’t!) in any light condition, impure processing practices, and almost always is subject to pasteurization – which actually kills off all the health benefits of edible ferments!
THIS IS the only store-bought brand I truly trust – and I purchase their products on-the-regular! They are doing business in an honorable, trustworthy way — not many Ag businesses these days can say that! So, even if you just know you aren’t going to make ferments at home, at least you know you can purchase this brand and be giving your body all the benefits of kefir!
Remember with food ferments (not kefir) to close the lids TIGHTLY so absolutely no oxygen gets inside the jar! Oxygen exposure will always result in a ruined product and an unsuccessful outcome. Set yourself up for success!
Remember this: 72 degrees is ideal; warmer temperatures = less time needed for fermentation; cooler temperatures = more time needed for fermentation! For long-term cold storage, ideal temperature = 40 degrees (root cellars are ideal!) – but, since not everyone has a root cellar (myself included….someday!) I keep long-term cold storage on the top shelf of my refrigerator and keep my fridge set at 40 degrees. *fruit-based ferments should always be stored in the fridge after initial room temperature counter fermentation time
Lastly, some experts say sauerkraut doesn’t even come into its own until after 6 months in cold storage!
Lacto-fermented veg will increase in flavor the longer it ferments, and fruit-based ferments should be consumed within a few months. If you ever notice white foam at the top of your ferments, do not worry! Just spoon it off and throw away.
AND NOW FOR THE WHY….
The health benefits of fermented foods and drinks is endless, really. But, here are just a few reasons you should be making ferments a part of your routine and a critical source of food and drink in your life, according to the research:
- fermented food and drink are loaded with pre and probiotics that can boost the immune system and discourage pathogenic bacterias
- improve lactose digestion and therefore tolerance
- can help control cholesterol and blood sugar levels
- has been shown to reduce muscle cramps in the body
- has been shown to help people break down and digest not only the ferments, but also other foods they consume! The same goes for nutrients in all foods, fermented or not! Soooo ideal for anyone with GI issues, overactive immune systems or poorly functioning immune systems, and anyone fighting chronic or acute disease!
- studies have shown a synergy between incorporating fermented foods/drink and overall microbiome health
- has been shown to improve dental health
- seriously BUDGET-FRIENDLY!
- LONGEVITY! This is why adding ferments into your routine is so practical and time-saving!
For instance, I make dinner and don’t ever need to make a side! I just add a small spoonful or two of homemade sauerkraut, pickled citrus-ginger carrots, and some of my rustic sourdough bread topped with grassfed butter, pour myself a small glass of strawberry lemonade water kefir….and I’ve just consumed not only a delicious but also super healthy dinner! Finish it off with a little fermented greek yoghurt topped with raw honey for dessert! Serious YUM!!!
It should be noted, you won’t want to consume anything lacto-fermented in massive quantities. Use them in smaller doses or as side dishes!
I prefer to eat my ferments with free-range, organic chicken or grassfed beef, but my vegan husband likes to pair these beneficial bacteria-laden foods with veggie burgers, stir-fried tempeh, or as a side with rice and beans, even! He loves to add fermented salsa to his vegan burritos, too!
The options are endless with fermented foods and drinks – and the cost and health benefits simply cannot be beaten!
With today’s standards of squeaky-clean and uber-sanitary practices, (especially with almost all processed foods and drinks) we seem to have forgotten this beautiful, natural, and easy ancient tradition of preservation, and, perhaps left ourselves more vulnerable to microorganisms….
And, knowing that our medical industry contains pharmaceuticals loaded with harmful ingredients and side-effects, along with the new viruses/allergies/auto-immune diseases, etc etc cropping up that leaves most of the medical profession utterly baffled and bewildered – maybe it’s high-time we look to the past for answers, as well as to consider what a more natural approach to our healthcare can do to benefit us overall!
As if you needed any other reason to be convinced, if you incorporate meal planning along with healthy ferments into your everyday activities, you will be utterly shocked, amazed, and thrilled with how much easier your mealtime/nighttime routine is!
What will you do with all this new-found time not slaving away in the kitchen???Â
I am quite confident that this little tweak to your life will truly give you more time, less work, save you money on both groceries and perhaps even medical expenses, and best of all you will KNOW you are providing yourself and your family members with big, beautiful, bodacious, beneficial bacteria’s that I guarantee will promote your overall health and wellbeing!
So, this week’s tip is to remind you that what we put into our bodies is critically important to the quality of our lives!
Always Here,
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