Our lives are shaped by our relationships germs. Some of these microbes cause disease and illness, while others heal him. While some help us remove stubborn stains from clothing detergent, others have been found to thrive on plastics we previously thought were nearly indestructible.

Microbes are both the smallest and largest living organisms on the planet (a soil-dwelling honey mushroom in Oregon has been found to be the largest fungal colony in the world, covering an area of ​​6 miles).²), is also the shortest and longest-lived; with bacterial spores discovered in amber and revived after 40 million years.

We have always coexisted with microorganisms and our evolution has been shaped by their presence, but in recent years we have come to understand their importance to us.

Why should I eat more fermented foods??

gut microbiomeSometimes referred to as the “metabolic organ,” it plays an extremely important role in many of your body systems and functions, aiding in digestion, anti-inflammatory defense, metabolism, blood sugar regulation, immune support, and even mood.

It consists largely of bacteria, with nearly 100 trillion microbes outnumbering your own cells three to one in your entire body, blurring the line between ourselves as individuals and ourselves as walking, talking, ecosystems.

In recent years, there has been growing evidence that looking after our gut microbiome is not only good for us, but may also be one of the most beneficial actions for our overall health. So the best news? It couldn’t be more delicious.

Fermented foods have some of the boldest, most complex flavors we know, and that’s no coincidence. By fermenting foods, you can use microorganisms to make them more bioavailable so your body can absorb more of the nutrients in those ingredients and neutralize some compounds that hinder digestion.

Our bodies are programmed to detect this through our senses of smell and taste; This is why fermented foods are so effective.

How do I add fermented foods to my diet?

fermented foods Not only are they healthy and full of beneficial microbes, they’re also incredibly easy to make and a lot less scary than you might think. Incorporating these foods into your diet can be simple. These include:

• Adding a spoonful of natural yoghurt to your breakfast cereal
• Replacing soda with raw kombucha
• Adding pickles or sauerkraut to sandwiches and burgers
• Adding a teaspoon of miso to homemade soups as soon as they finish cooking best preserves their fruity, umami flavor and goodness.

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world fermented delicacies It is very broad, and even those wary of the idea are often happy to drink wine or beer, eat cheese, bread, pickles, crème fraîche, croissants or kimchi. All of these foods are made using microbes (for example, the carbon dioxide-producing yeasts that make croissants rise).

But why stop there? We all know that the best food is homemade, and the same goes for fermented foods.

Learning to ferment vegetables and fruits at home is one of the most versatile ways to prepare delicious meals all year round, save on kitchen waste, preserve seasonal ingredients, and discover powerful, extraordinary flavors you’ve probably never experienced before.

If you can chop a vegetable, you can ferment it. So I thought I’d share one of my favorite fermented veggies recipes for beginners.

Lacto-fermented carrots and fennel

Fragrant, sweet and sour, this ferment is great for learning the basics. This recipe harnesses the power of the same bacteria called lactic acid bacteria responsible for yogurt, kimchi, and sauerkraut. The lactic acid produced by this technique is what gives these foods their delicious taste.

Contents:

• 4 medium carrots
• 1 fennel
• 2 bay leaves
• Salt and water (exact measurements below)

Equipment:

• 1 large glass jar or glass tupperware box*
• Scales
• 1 Bowl

*Before fermentation, all equipment should be cleaned using hot soapy water and air dried. Ideally, use a hot wash in the dishwasher or a food-safe sterilizer (available online or at a home brew store).

1. Wash the carrot and fennel and slice them thinly. You can do this with a knife or mandoline.

2. Place the jar/tupperware box on the scale, then add the bay leaves, carrots and fennel and add enough fresh, cold water to cover all the ingredients.

3. Note the weight shown on the scale. This should be the total weight of everything inside the jar (including water).

4. If you are working in pounds and ounces, convert everything to ounces by multiplying pounds x16.

5. Multiply the weight of the ingredients by x0.02 to calculate 2%; This is the amount of salt you need to add to make it safe to ferment.

6. Weigh the salt into a bowl, then pour some of the water from the jar back into the bowl and stir until the salt dissolves.

7. Pour the salt water back into the jar and close the lid. Leave the jar somewhere at room temperature for two weeks.

8. During this period, shake the jar once a day and open the lid slightly to release the accumulated carbon dioxide.

9. After two weeks, try a piece of carrot or fennel and see if it is quite pungent. If you prefer it more sour, continue fermenting this way for another week and taste again.

10. Once the fermentation has reached your desired taste, keep it in the refrigerator to prevent it from going too rancid (and turning into vinegar). This way it will last for 2-3 months in the refrigerator.

11. Now you have a jar of preserved, gut-friendly, fermented fennel and carrots with a delicious crunch that can be added to sandwiches, alongside dips on a plate, added to gravies and soups, or used as a tasty gherkin alternative on burgers. to salads.

*Always be careful of unpleasant odors or mold on the surface when fermenting food. It’s a very slim chance, but if any of these happen, don’t eat yeast.

Fermentation Kitchen: Recipes and Techniques for Kimchi, Kombucha, Koji, and MoreWritten by Sam Cooper is published by DK Red, priced at £18.99