I have always been amazed at how people knew what they needed to know way before the internet, scientific studies … even the written word.
Indigenous people of the Amazon plant a tree that is easy to climb next to one that is thorny, nearly impossible to climb, but bears sweet fruit. Â They know not only when to return to harvest the fruit but how to find the tree again.Â
The quest for nutritious food is timeless, but the rules-of-the-game change. Â Today, for most people, it is about finding the most-reliable information.
There is no quick fix or shortcut to health, however, an impressive body of evidence suggests that a digestive system rich in the right type of bacteria creates the proper foundation. Â Fermented foods can maintain and even improve this foundation. Â The most compelling part of this subject is that it has both history and modern science on its side. Â People throughout the world have been eating and drinking them for thousands of years. Â Dairy products such as buttermilk and yogurt are common but soybeans, rice, certain cereals and various raw vegetables are also used. Â This post focuses solely on the latter. Â
Fermented foods fit great with the rural lifestyle. Â We value home-grown or locally-grown food. Â We preserve food. Â We are self-reliant and proactive. Â If we need an outbuilding, we build it. Â If we need food, we grow it. Â When it comes to preventative healthcare, why not take the same approach?
Here is how I understand the fermentation works. Â The starches and sugars in the veggies create a lactic-acid bacteria which also yields digestive enzymes. Â In its new form, the nutrients in the food are not only greater but more readily absorbed — or used — by the body.
And this is extremely easy. Â Simply chop or grind the vegetables. Â Squeeze the liquid out but do not remove it. Â The mixture should be covered with water so add more (hopefully filtered and non-chlorinated) if you do not have enough. Â Some experts recommend adding whey as a starter, but you don’t need it if you use cabbage as a base. Â It is somehow conducive to the growth of good bacteria. Â This explains, partially, why sauerkraut and kimchi are so effective and popular. Â If not using whey, add salt (hopefully air-dried sea salt), as it also encourages the good bacteria and kills the bad. Â The recommended ratio is 1 1/2 teaspoons for every two pounds of vegetables.Â
Store the batch in a dark, dry place at about 70 degrees Fahrenheit for the first three days. Â This is the minimal time before for any significant fermentation will occur. Â Specialized crops are available but an ordinary glass jar works fine for me. Â Do not tighten the lid as this could lead to excessive build up of carbon dioxide. Â For amounts lasting four to six weeks, store at temperatures in the 58- to 64-degree range. Taste it. Â If tangy, it is fermenting. Â Horseradish, garlic, dill and bay leaf are all effective additions to improving flavor. Â To me, the flavor is not objectionable given the benefits. Â I typically add a couple of heaping teaspoons daily to a tossed salad with a flavorful dressing or mix in with mayonnaise-based coleslaw.
Personally, late fall is optimum time to start fermenting vegetables given the abundance of cabbage, radishes and greens which are all in the vitamin-packed cruciferous category. Â As a farmers-market vendor, whatever is left over at the end of Saturday market day is mine. Â As I unpack my coolers, it makes sense to prepare a new batch right then. Â
But anytime you commit to taking charge of your health, acquire new skills or knowledge base is the right time. Strive for a  consistently-healthy lifestyle that meets your specific needs.  Fermented foods might just be a valuable building block.