Fermented everything has been enjoying some well-deserved time in the wellness spotlight of late.
Health benefits (and deliciousness) aside, maybe the most exciting thing about fermented foods is that they’re dead simple to DIY. Here’s fermenting guru Sandor Katz to troubleshoot all your curly fermenting questions in an edited excerpt from his book Wild Fermentation.
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Isn’t fermenting my own food dangerous?
We have been taught to fear bacteria, and it is easy to project this fear upon fermentation… But microorganisms (in general) are vital to all living systems and healthy communities are our greatest protection. Fermentation is a strategy of food safety and most fermented foods have long histories of use without problems.
Do not be afraid. Fermentation is easy and exciting. The basic processes are simple and straightforward. You can do it yourself.
I’m new to fermenting. Where should I start?
Fermenting vegetables is the ideal way to begin fermenting. It requires no special equipment. There’s no need for starter cultures either, all the bacteria you need are already on the vegetables.
Fermented vegetables are probiotic, improve digestion and have been credited with widely varying benefits from preventing cancer to reducing social anxiety.
What equipment will I need?
The basic pieces of equipment required for most ferments are vessels to contain them.
Gourds [a large fruit with a hard skin, like a pumpkin] have been a traditional favourite for this, as have animal membranes, ceramic containers, wooden barrels and glass jars.
A wide-mouthed vessel is easiest for kraut and many other fermentations… do not ferment in metallic containers, which can react with salt as well as the acids produced by fermentation.
What kind of water should I use?
Do not use water that is heavily chlorinated… If you can smell or taste chlorine in tap water, filter it, or leave it out in an open container overnight (or boil it) to evaporate the chlorine.
What kind of salt is best?
I like to use unrefined sea salts, but you can use any sea salt, pickling salt or kosher salt. The reason most fermenters avoid standard table salt with added iodine is that iodine is microbial and could inhibit fermentation.
Be aware if you’re using coarse salts that the same volume of salts will weigh a bit more [so you’ll need to adjust the recipe accordingly].
What’s the difference between fermenting and rotting?
The biggest difference between vegetables left to rot and those designed for delicious fermentation is whether they are submerged under liquid or exposed to air. Liquid protects them from air and molds.
How do I keep the vegetables submerged in the jar?
Vegetables have a tendency to float to the top of the brine, so it’s best to keep them pressed down, using one of the cabbage outer leaves folded to fit inside the jar, or a carved chunk of root vegetable, or a small glass or ceramic insert.
You can use a smaller jar that fits inside the mouth, filled with water, or even a ziplock bag filled with brine (in case it leaks).
How long does fermentation take?
The rate will be faster in a warm environment, slower in a cool one. Some people prefer their krauts lightly fermented for just a few days; others prefer a stronger, more acidic flavour that develops over weeks or months.
Taste after just a few days, then a few days later, and at regular intervals to discover what you prefer. Along with flavour, texture changes over time, beginning crunchy and gradually softening. Move to the refrigerator if you wish to stop (or rather, slow) the fermentation.
Find out more about fermenting your own foods as well as a bunch of delicious recipes in Sandor Katz’s book Wild Fermentation.
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