Fermentation
Fermentation describes the transformative action of microorganisms. feel that it is so relevant to talk about in this chapter because fermented food undergoes a process of decomposition by live bacteria, which strengthens our immune systems. Fermentation has been around since the beginning of human history. We have the Greek god of wine, Dionysus, the blood of Jesus Christ in consecrated wine, and the food of the gods, cacao, fermented into chocolate. Humans have evolved with our fermentation of beverages and food.
Even though most of our favorite foods have traditionally always been fermented (beer, wine, chocolate, tea, cheese, bread, etc.), many commercially available fermented foods are pasteurized, which means they are heated to the point that all microorganisms die. This process renders the food “lifeless.” Live, fermented food helps us build back good bacteria in our gut, which then fight off illness and keep us thriving. Each week, like to brew kombucha and non-alcoholic ginger beer, and regularly make fruit vinegar and sauerkraut. This is a key part of our ongoing health rituals to regenerate our reality.
invite you to start making your own probiotics or fermented foods at home. You can start with fruit scrap vinegar and work your way up from there to more complex fermentations. Start experimenting with your own medicines! Head to our website for more recipes provided by Love Probiotics, inspired by Wild Fermentation by Sandor Katz.
Fruit Scrap Vinegar
Ingredients:
¼ cup (60 mL) raw, organic sugar
Fruit scraps (apple, pineapple, or banana peels, grapes, berries, etc.)
Water
Process:
In a jar or bowl, dissolve the sugar in one quart (1 L) of water. Coarsely chop the fruit peels and add to the sugar water.
Cover the jar or bowl with cheesecloth to keep flies out, and leave to ferment at room temperature.
When you notice the liquid darkening (after about one week), strain out the peels and discard.
Ferment the liquid for three to four weeks more, stirring or agitating periodically. Then your fruit scrap vinegar will be ready to use!
Let’s Ferment Veggies!
Kraut, or sauerkraut, is a fermented cabbage dish that has been enjoyed in many cultures for centuries. It is a delicious and healthy food that is easy to make at home. Here is how to make kraut:
Ingredients:
- 1 head of cabbage / any carrots, kales, basils, and other herbs
- 1 tablespoon sea salt
- Optional: caraway seeds, garlic, or other spices
Instructions:
1. Remove the outer leaves of the cabbage and set them aside. Cut the cabbage into thin slices or shred it using a food processor or mandoline.
2. In a large bowl, mix the cabbage with the sea salt and any desired spices. Use your hands to massage the cabbage and salt together, squeezing out any excess water.
3. Transfer the cabbage to a clean glass jar or crock, packing it down tightly. Make sure the cabbage is submerged in its own liquid, leaving about an inch of headspace at the top.
4. Cover the jar or crock with the reserved cabbage leaves, making sure they are also submerged in the liquid. You can also use a weight, such as a clean rock or fermentation weight, to keep the cabbage submerged.
5. Cover the jar or crock with a clean cloth and secure it with a rubber band. Place the jar or crock in a warm, dark place for 1-3 weeks to ferment, depending on your desired taste.
6. After 1-3 weeks, taste the kraut to see if it is ready. It should be tangy and slightly sour. If it is not ready, continue to ferment for a few more days.
7. Once the kraut is ready, transfer it to the refrigerator to slow down the fermentation process. It can be enjoyed as a side dish, topping, or ingredient in many different dishes.
Kraut is a versatile dish that originates from many different cultures, including German, Polish, and Russian. It is a great source of probiotics, which are beneficial for gut health. Making kraut at home is easy and allows you to customize the flavors to your liking. Give it a try!
Gut Bacteria
BACTERIAS ARE OUR PROTECTORS. DEFENSE STRATEGY OF ACIDITY.
We are never just eating plants, we are eating the plants and the bacteria.
Live fermented bacteria play a crucial role in protecting our gut health and overall well-being. These beneficial bacteria act as our protectors by creating a defense strategy of acidity in our gut environment. When we consume live fermented foods rich in probiotics, such as yogurt, kimchi, or sauerkraut, we are introducing a diverse range of beneficial bacteria into our digestive system. These bacteria help maintain a balanced gut microbiome, which is essential for proper digestion, nutrient absorption, and immune function.
One key defense strategy employed by these live bacteria is the production of acids such as lactic acid and acetic acid. These acids create an acidic environment in the gut that is inhospitable to harmful pathogens, thereby protecting us from infections and illnesses. By promoting the growth of beneficial bacteria, live fermented foods help to maintain a healthy balance of microorganisms in the gut, which is crucial for our overall health.
Therefore, when we consume live fermented foods, we are not just eating plants; we are also consuming the beneficial bacteria that play a vital role in protecting our gut and supporting our immune system. Embracing these live bacteria as our protectors can have profound benefits for our health and well-being.
Wisdom Questions
Are you afraid of death? What does that fear feel like?
How do you experience the cycles of life in big or small ways?
In what ways have you “died” in order to be born again?
What cultures and bacteria can you cultivate in your home or body?