Fermented foods are slowly coming back. But what are fermented foods exactly? Fermented foods are foods preserved or produced by multiple microorganisms. When sugar ferments, it creates alcohol, that’s why we drink wine. Other processes involve other bacteria like the probiotic: lactobacillus. This organism helps in the process of making yoghurt or sauerkraut.
Fermented foods contain a lot of probiotics which are very healthy for your digestion system and immune system. Here you can find a list of popular fermented foods.
- Water Kefir consists of water kefir grains which have been fermented through the use of yeast and other cultured bacteria.
- Sauerkraut is fermented cabbage which has been fermented by lactic acid bacteria. It has a sour flavour and is used in many Germanic recipes in the winter.
- Tempeh is an Indonesian product made from fermented soy beans. For this process, a fungus called “Rhizopus oligosporus” is used.
- Kimchi is a large term under which many different fermented Korean vegetables fall. During this fermentation process, there are a lot of spices added to the mixture as well to create a very distinctive taste.
- (Soy) yoghurt and any other type of plant-based yoghurt often have bacteria added in to culture. This provides the yoghurts with their distinct sour taste.
- Wine is one of the most common fermented foods. For every flavour, a different kind of yeast and grapes are used.
- Sourdough is the fermented version of regular dough using lactobacillus and yeast. It has a sourer taste, but stays edible for a longer period of time due to the lactobacillus.
- Beer is made using different grains which are then fermented to create alcohol. Fruits and herbs may be added to create more distinct flavours.
- Miso is a seasoning product made from fermented soy beans, like tempeh. In this mixture, the fungus “Aspergillus oryzae” is added. Sometimes other ingredients like seaweed are added as well. The result is a thick paste which can be used to flavour various dishes.
- Kombucha is also known as mushroom tea. It’s a tea cultured with various yeasts and bacteria to which fruits, spices or herbs are added to enhance the flavour. It’s a very popular drink nowadays and widely available in many countries.
- Vegan Cheese can be fermented as well. Think of the store-bought brie or homemade feta. In order to get the “cheesy” taste, you can add a bit of water kefir or sauerkraut juice and let it culture for a few days.
Now you know what fermentation is and a few of the many available fermented foods. All of these are safe to consume, but keep in mind that your body may need some time to get used to some of them.
Karla