Lacto-Ferments
Sauerkraut , sourdough, pickles, yogurt, kimchi, hot sauce
These foods are alive, tangy, and immensely good for health.
Lacto-ferments are named thus because these ferments are utilising the lactobacillus bacteria genus. The Latin root of the word ferment is “fervēre” which means “to boil”, this is due to bubbles which form during fermentation, even though no boiling is involved. There are 44 species of lactobacillus bacteria. These bacteria are beneficial for gut, vaginal, skin, and immune health. Humans and lactobacillus bacteria have a symbiotic relationship. They live mainly in the large intestine and vagina and feed on nutrients while providing protection from pathogens, and produce short chain fatty acids.
Lactobacillus bacteria produce lactic acid which is what gives fermented food that tangy sour taste. When lacto-fermenting, one uses salt to create an environment in which lactobacillus bacteria can survive and other bacteria cannot, due to the lactic acid it produces, which decreases pH (makes it more acidic).
With fermenting, we measure our ingredients by weight and then calculate the amount of salt to use starting at 2% - 3% of total weight. For example if I had 500g of total ingredient weight and I was doing a 2% ferment I would need 10g of salt. It is important to use weight and not go by tablespoons or teaspoons because salt varies in size and weight. 1 tablespoon of salt flakes doesn’t weigh the same as 1 tablespoon of finely ground sea salt. If you don’t weigh the salt properly the environment may not become acidic enough to kill off unwanted bacteria, thus spoiling your beautiful creation.
It is important to note, when fermenting you want to use salt with no additives, this means no iodised salt. Kosher, sea salt, or Celtic salt will work fine.
Some lacto-ferments require a salt-water brine. An example of this kind of ferment is lacto-fermented pickles. In these ferments, you will need to account for both the weight of the water and the produce. Generally 1ml of water equals 1g.
Fermenting is an opportunity to get creative and experiment with flavours. Fermenting is truly magic. It makes one revere the world of micro-organisms and how the macro and micro are both entwined.
I will post some recipes for ferments at a later date but for now some resources I recommend are:
Sandor Ellix Katz
Pascal Baudar
Noma kitchen
Holly Davis
NOTE:
If you are experiencing stomach pain or excess bloating when eating fermented foods or when taking probiotics, see a qualified naturopath or health professional.
