Have you heard of fermenting, pickling, or fermenting food? It might sound a bit strange at first glance, but the truth is that fermented food is not only incredibly tasty - it also comes with several health benefits. But what exactly is fermentation, what can you ferment, and how do you do it yourself? We’ll go through all of that here!
What is fermentation?
Fermentation is a process where microorganisms such as bacteria, yeast, and molds process the food. During the process, carbohydrates are converted into lactic acid, which gives the food a sour taste, altered texture, and longer shelf life.
But that's not all. Fermented food has also become popular for its health benefits. The food becomes filled with probiotics, which contribute to better gut health, a stronger immune system, and improved digestion. A real health boost!
What can be fermented?
Most things can be fermented, but the most common are vegetables and dairy products like filmjölk and yogurt. You have probably heard of and maybe even tried kombucha, kimchi, and sauerkraut – all known for their health benefits and unique taste.
6 things to ferment
Do you want to try fermenting yourself? Here are six favorites that are both easy and delicious to ferment:
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Chili
Do you like spicy food and strong sauces? Then try making your own chili sauce or sriracha. Fermented chili is the perfect base for a really good sauce with lots of flavor and perfect heat!
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Salad bowl and white cabbage
If you haven't already tried the Korean classic kimchi, it's high time! Kimchi is made from fermented napa cabbage (sometimes also white cabbage) and has a wonderfully tangy and spicy flavor. A perfect side dish for noodles, rice, or grilled food!
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Cucumber
Most people are familiar with pickled cucumber, but have you tried fermenting it? Fermented cucumber has a milder flavor that goes well with almost everything – a real favorite that's always good to have ready in the fridge.
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Garlic
Fermented garlic is just as good in cooking as it is to eat on its own. It becomes milder in flavor and full of probiotics. Perfect when you want to strengthen your immune system and consume food with anti-inflammatory properties.
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Carrot
Pickled carrots are both incredibly tasty and easy to make. A perfect side dish when you want something fresh and crunchy with sausage, meat, or salad.
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Tomatoes
Fermented tomatoes develop a tangy flavor with lots of umami. Additionally, they make a surprisingly tasty base for dressings and cooking, or a delicious addition to salads.
How to ferment vegetables - step by step
Fermenting at home is easier than you think. With the right tools and a little patience, you can create truly flavorful dishes and sides. Here's how to do it:
You need:
- Cutting board
- Knife
- Grater
- Glass jar with lid and rubber ring
- Träslev
- A large bowl
- Weight to hold down vegetables, e.g. a ceramic stone
Do like this:
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Wash your hands thoroughly. Rinse the vegetables and chop them into smaller pieces or grate them.
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Place the vegetables in a bowl and massage with your hands. Add iodine-free salt and continue massaging until a good amount of liquid is released. Season with your choice of spices.
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Pour the vegetables into a glass jar and pack them tightly with a wooden spoon. Fill with water so that the vegetables are properly covered but leave a few centimeters up to the lid.
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Place a weight on the vegetables to keep them submerged and close the lid.
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Store the jar in a dark place, preferably under a paper bag, at around 20 degrees for 3-4 weeks.
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When the vegetables are fermented, drain the liquid and store in a jar in the fridge.
Did you know that sourdough is also fermented? Read here about how to make your own sourdough and baking a really good stew bread.