Benefits of Lacto-Fermentation

What is Lacto-Fermentation?

Lacto-fermentation happens when the starches and sugars in vegetables and fruit convert to lactic acid by a friendly lactic-acid producing bacteria.

This produces not only a tangy, delicious product (like the sauerkraut pictured above), but it also preserves it….. and does so much more than that!

Health Benefits
The daily use of living, fermented, acidic foods prolong life and are a secret to ongoing good health. Fermented vegetables and milk are rich in lactic acid, which inhibits the bacteria that cause putrefaction. Along with many other organic acids, lactic acid also greatly assists people with weak digestive systems (ie most people who are over 40).

Sauerkraut combines the health benefits of cabbage and other cruciferous vegetables with the probiotic advantages of the fermentation process. Cabbage and other vegetables turn into a superfood when pickled.

Humans have been eating pickled vegetables for thousands of years. As people first moved into the higher latitudes they needed to store food for the sparse, snow-covered winter months. Sauerkraut was a means of preserving cabbage and other vegetables for easy consumption throughout the winter. Historical evidence suggests that workers on the Great Wall of China ate a version of pickled cabbage 2,000 years ago.

Lacto-fermented vegetables (sauerkraut, kimchee) store virtually all the benefits of fresh vegetables for long periods. Captain James Cook always took a store of sauerkraut on his sea voyages, since experience had taught him it prevented scurvy among his crew.

It is important to get healthy, good bacteria from numerous sources, including lacto-fermented vegetables and cultured drinks every day. Today, instead we bombard our bodies with chlorine (not just in the water we drink but we also absorb it from our showers and baths) and antibiotics (in our milk, meat, and what we take ourselves).

I would encourage you to give this a try. It is fairly simple, frugal and makes the most of your hard-earned real food. You can use whey as a starter culture in your brine, which Sally Fallon recommends in Nourishing Traditions. Go here to get information on THE EASY WAY TO MAKE WHEY. 

I have included below a number of recipes to help get you started on enjoying these Happy-Healthy Foods!  Let me know how it goes!  

Cortido

from Nourishing Traditions by Sally Fallon Recipe Notes: I sometimes leave out the carrots and halve the amount of onions. Be sure all vegetables are below the liquid or this can cause mold. 

• 1 large cabbage, cored and shredded
• 1 cup carrots, grated
• 2 medium onions, quartered lengthwise and very finely sliced
• 1 tablesoon dried oregano
• 1/4 – 1/2 teaspoon red pepper flakes
• 1 tablespoon sea salt
• 4 tablespoons whey (if not available, use an additional 1 tablespoon salt)

1. In a large bowl mix cabbage with carrots, onions, oregano, red chile flakes, sea salt and whey.
2. Pound with a wooden pounder or a meat hammer for abou 10 minutes to release juices.
3. Place in 2 quart-sized, wide mouth mason jars and press down firmly with a pounder or meat hammer until juices come to the top of the cabbage. The top of the cabbage mixture should be at least 1 inch below the top of the jars.
4. Cover tightly and keep at room temperature for about 3 days before transferring to cold storage.

Pickled Cucumbers

from Nourishing Traditions by Sally Fallon Recipe Notes: For pickle slices simply cut cucumbers into 1/4 inch slice and cut back the fermentation time to 2 days instead of 3. 

• 4-5 pickling cucumbers or 15-20 gherkins
• 1 tablespoon mustard seeds
• 2 tablespoons fresh dill, snipped
• 1 tablespoon sea salt
• 4 tablespoons whey (if not available, use an additional 1 tablespoon salt)
• 1 cup filtered water

1. Wash cucumbers well and place in a quart-sized wide mouth jar.
2. Combine remaining ingredients and pour over cucumbers, adding more water if necessary to cover the cucumbers. The top of the liquid should be at least 1 inch below the top of the jar.
3. Cover tightly and keep and keep at room temperature for about 3 days before transferring to cold storage.
4. TIP: To make pickles keep their crunch a bit more – add grape leaves. It is the tannins in the grape leaves that are said to perform the delicious act.

Apple Chutney

Makes 1/2 gallon or 2 quarts.

• 1/2 cup lemon juice
• 1/4 to 1/2 cup whey
• 1 cup water
• 6 cups coarsely chopped (cored) organic apples
• 1/4 cup coconut sugar
• 1 cup chopped pecans or other nuts **I don’t believe the nuts need to be soaked ahead of time,     as the fermentation should neutralize enzyme inhibitors.
• 1 cup chopped raisins
• 1 tsp sea salt
• 4 TBSP 5 Spice Blend **You’ll find 5-spice in nice herb/spice departments, or you can easily make it yourself by mixing together equal parts of (all ground) anise, white pepper, cinnamon, cloves, and fennel. Try using  it instead of cinnamon in oatmeal during the winter. People say that 5-spice is wonderful in marinades and rubs for meat. Delish!

Combine all ingredients in a mixing bowl. Transfer to clean 1/2 gallon jar or 2 quart jars. Pack down so all ingredients are covered by liquid at least 1/2 inch below the rim of container. Add more water if needed to submerge. Cover tightly. Let sit out at room temperature for 2-3 days. Check for mold daily and skim off. Repack. Taste for desired texture. If weather is hot it may only take a day or so. Burp the jar if necessary to prevent pressure build up. When you are happy with taste and texture transfer to cold storage and it will keep for a few weeks.  

      Serving Suggestions: 

Enjoy mixed with kefir or yogurt. 

Serve on top of oat meal. 

Spread on toast or pancakes.

Eat alongside of chicken or turkey.

link for: Home Made SAUERKRAUT