Supermarket Gourmet

by Buck Reed

Fermentation 101

Fermentation is the process of transforming foods with the use of controlled microbial organisms growth. We use bacteria, molds, yeast, and other microorganisms to break down sugars producing gases, acids, and alcohol. Most of us understand or at least are aware that this process is used to make wine, beer, and other spirits, but it is also used to produce the foods we include in our daily diet.

There are many benefits that fermented food brings to our health and nutrition. For instance, fermented foods contribute probiotics that improve our overall gut health. Some acids produced during fermentation will reduce inflammation, which can lead to boosting your immune system and metabolic system. This process makes the nutrients in foods more accessible to the body.

Another benefit of fermenting food is to increase the shelf life of the foods that are processed this way. It also gives some foods a unique flavor, such as milk when it is made into yogurt or in Russia Kefir.

Two foods that utilize the fermentation process in their production are coffee and chocolate, both of which may or may not enhance our overall health but do make life worth living. Then, there is cabbage, which makes kimchi and sauerkraut, both a mainstay in the cultures that created them. Other foods include yogurt, pickles, olives, and apple cider vinegar, all of which can find a place on your menu.

Making your own fermented foods at home can be done. When we say controlled process, we are mostly talking about keeping the process and environment around it clean and sanitized. We want just the bacteria, yeast, or other microorganism to be the only thing transforming our food into the product we desire. Looking into the information on the process for creating the specific food you want to make is readily available. Very little additional equipment, other than what you already have in your kitchen, is needed.

One of the keys to adding fermented foods to your diet is to start small and gradually increase the amounts you are consuming. Also, it is best to eat a variety of fermented foods, as different foods have different benefits to your health. Whether they are a condiment, a main dish, or a simple snack, they do enhance your plate. Some might be an acquired taste or a love at first bite, but they all can be a delicious addition to your healthy diet.