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Fermentation Basics for a Beginner

Fermentation is amazing. Let talk more about Fermentation Basics for a Beginner 🌱

About 2-3 years ago, I realized how easy it was to make sauerkraut. As a result of this, we started making small batches to add to our meals. You can ferment virtually any vegetable.

Here is how to make it! Fresh organic cabbage is sliced thinly and crushed by hand. It is next put into a container with salt. There are natural lactic acid bacilli that live on the surface of the cabbage that thrives in the anaerobic saline environment (no oxygen). This mixture is placed under a weight which leads to a water seal. As the fermentation process produces gas, a small valve is needed to allow it to escape.

How to Do It

I have tried most of the contraptions that fit on mason jars and ultimately settled on @masontops #picklepebbles. With this in mind, it is so easy to use (not a sponsored post). A glass weight and silicone insert for the inner portion of the lid are all you need. As a result of the magic ingredient, the tincture of time, we have a wonderful addition to our diet.

Fermentation basics for a beginner are great skills to have for all your future projects.

A great place to learn about the basics for this is here: Basics.

Eating fermented food provides a means for beneficial bacteria to enter our digestive tract and impact our microbiota, the diverse bacteria that live in our gut.

Studies

We do not fully understand how diet affects the bacteria in the microbiome and a recent study from Rinninella et al, 2019 found the following.

“Although gut microbiota functions are highly preserved between individuals, everyone has their own combination of commensal bacteria and there are no such things as a single healthy gut microbiota composition since it varies from person to person.”

Even though I think this is so interesting to consider, we can benefit to shape our diet *individually* to support healthy gut bacteria.

I love to add sauerkraut to my salads!

Where I like to go for information!

@nomaferments might have one of the best books on the science of fermentation. @ssandorkraut is a goldmine of information. And a fun page with many different ferment options is @culturedpickleshop.

This batch is white cabbage, freshly grated turmeric, coriander (fresh from the garden), cumin, and mustard seed. However, pasteurized sauerkraut will not have these same benefits for gut microbiome.

Rinninella et al. Microorganisms. 2019; 7(1).

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