Fermented foods are celebrating a comeback: The method has been known for a long time and is currently experiencing a revival.
The activity of microorganisms not only produces intense flavours, but also healthy ingredients that strengthen the immune system and extend shelf life.
Make food last longer and be more digestible: This can work quite simply. During fermentation, tiny organisms get to work. They change the food in such a way that bacteria can hardly multiply. This influences the flavour: Flavours intensify, dishes taste heartier and more acidic. At the same time, the microorganisms contained in fermented foods have a positive effect on the digestive system.
During fermentation, microorganisms make use of the oxygen present in the food. Once this is used up, they convert carbohydrates: Starch produces alcohols, gases and organic acids such as lactic acid and carbonic acid.
This in turn reduces the pH value. The effect: Fruit, vegetables, dairy products and the like become more acidic, flavourful and durable.
Good to know: Lactic acid fermentation is a form of fermentation in which bacteria convert sugar into lactic acid. Among other things, this happens in the production of yoghurt, sauerkraut and kimchi
During fermentation, the activity of microorganisms produces substances that are good for your body:
The microorganisms themselves remain in the fermented foods and their consumption promotes a healthy gut microbiome. At the same time, lactic and acetic acids, for example, create an acidic environment in the gut in which harmful germs feel anything but comfortable. Fermented foods can strengthen the immune system.
Fermenting food yourself is possible with simple equipment:
Tip If you want to enhance the already intense flavour of fermented foods, add herbs and spices, such as rosemary, thyme or mustard seeds.
A few simple steps and your food is ready for the fermentation process.
Important: Whether from your own garden or from the supermarket: Always use clean, fresh ingredients.
Here’s what to do:
Important: The food in the jar should be completely covered with liquid and be able to be sealed in such a way that no air can reach the contents.
With the BORA X BO, you can create delicious recipes and sterilise jars for fermentation.
Many harmful bacteria have no chance in an acidic environment anyway. To reduce the risk of spoilt food, you should wash all ingredients thoroughly. If the contents in the containers spoil, you will usually notice this quickly by an unpleasant odour, and in some cases mould may also form.
During fermentation, food is specifically transformed with the help of microorganisms: acids, gases and alcohol are produced, which alter the flavour, extend the shelf life and improve the effect on your health.
Clean and chop fruit and vegetables, soak them in water and salt, and store them in an airtight container: this is essentially how food fermentation works.
In addition to most types of fruit and vegetables, dairy products, grains and legumes, meat and fish, and beverages are also suitable.
Foods suitable for fermentation should contain sugar or starch, as this is necessary for the process. In general, firm textures, such as cabbage or carrots, are better than soft foods. Also, be sure to use fresh ingredients.
To ferment, you will need tightly sealable jars, water and salt. Herbs and spices can be added to enhance the flavour.
During fermentation, microorganisms break down sugar and produce acids, gases and alcohol.
When stored correctly, fermented vegetables generally have a shelf life of between six months and a year. Certain products such as sauerkraut and kimchi can be stored for up to two years.
The entire fermentation process usually takes three to four weeks.
Fermented foods provide the body with beneficial vitamins and minerals. Live microorganisms strengthen the gut microbiome and promote the growth of healthy bacteria in the gut.
