Fermenting vegetables is a preservation practice that has been used for centuries. Making sauerkraut or kim chee from cabbage has a long history in Europe and Asia, respectively, with the knowledge that these products also have nutritional value and can aid digestion.
Fermenting vegetables is a preservation practice that has been used for centuries. Making sauerkraut or kim chee from cabbage has a long history in Europe and Asia, respectively, with the knowledge that these products also have nutritional value and can aid digestion.
Lacto-fermentation is reliant upon microbial activity that occurs when the starches and sugars in vegetables convert to the natural preservative, lactic acid. This proliferation of lactobacilli enhances digestibility and aids nutrient absorption.
The health benefits and simplicity of fermenting vegetables makes it a popular preservation technique today. Fermentation has been shown to produce probiotic-rich food full of vitamins, enzymes and antioxidants. Reports describing these and other health benefits have revived interest in consuming fermented foods as well as in making themde at home from a variety of tasty recipes that all pack a probiotic wallop.
One benefit that seems universally agreed upon is that fermenting makes nutrients in food more available. Fermenting food increases the solubility of its vitamins and minerals meaning these nutrients are easier for our bodies to absorb. Studies also indicate that fermentation can increase a food’s nutritional value by boosting the potency of minerals such as calcium, iron and zinc as well as vitamins A and B.
Research has shown that fermentation can create unique beneficial compounds. The process seems to enrich food with powerful compounds that were not present before fermentation or are greatly enhanced by the fermentation process.
In 2002, the Journal of Agriculture and Food Chemistry reported a Finnish research project that found cancer fighting compounds called isothiocyanates in sauerkraut. These compounds, found in many cruciferous vegetables, increased measurably during fermentation and have been shown to inhibit the growth of cancer cells.
In Japan, the soybean ferment called natto has shown the ability to dissolve blood clots and help fight cardiovascular disease. Nattokinase is the compound responsible for these health benefits.
Fermentation also has been shown to reduce anti-nutrients, natural or synthetic compounds that interfere with nutritional absorption. Phytic acid is a common anti-nutrient occurring in grains, seeds and nuts. This acid prevents minerals in these foods from being absorbed into our bodies. Phytic acid is significantly reduced by fermentation.
Cassava, a starchy tuber that is a staple in parts of Africa and South America naturally contains toxic levels of cyanide. Fermentation is the key to producing the cyanide-free food and drink products these cultures enjoy.
Fermented food supports the digestive system by “predigesting” it and transforming its complex molecules into simpler forms. In this way, lacto-fermented foods can help normalize stomach acidity and promote the growth of healthy flora in your intestines. The ingestion of the beneficial bacteria in fermented foods help strengthen your digestive system, which can lead to a better functioning immune system and overall improved health.
Interest in the benefits of fermented foods as well as the process of fermentation is currently experiencing a revival. As the popularity of fermented food products rises, more mass production techniques are being used to manufacture them and meet the demand. Some of these techniques can destroy the very microorganisms and enzymes that consumers are seeking. In order to ensure the maximum health benefits, you might want to consider learning the process and making some of these products yourself.
As more people are growing their own food, our bounties are increasing and preserving our produce is becoming more appealing and necessary. Fermenting at home is a great way to preserve food while capturing its many benefits. The basics of the fermentation process are all you need to get started.
Vegetable fermentation expert Ryan Peters will offer a fermenting vegetables workshop in several locations through the Hawaii Community College Office of Continuing Education and Training in the next few months. The class fee is $49. Register at least two weeks prior to the class for a 50 percent discount. The fee includes everything you’ll need to get your own sauerkraut started, as well as handouts and recipes to take home and try. Peters will answer questions about fermentation and explain its health benefits.
If the fermentation process interests you and you want to start learning ways to add health benefits to your food, call HCC OCET at 934-2700 or go their website to find times and locations for Peters’ next class. Contact Peters directly at culturedfoodshawaii@gmail.com.
Email plant questions to konamg@ctahr.hawaii.edu for answers by master gardeners. Some questions will be chosen for inclusion in this column.
Diana Duff is an organic farmer, plant adviser and consultant.
Tropical gardening helpline
Colleen asks: I maintain several compost bins, but I have some problems when I try to use the finished product. All kinds of seeds sprout wherever I put it. What can I do about this?
Answer: Your problem can be resolved in several ways. As much as possible, try to avoid putting seeds into your compost. Often, you can separate out seeds and put them out to feed birds or chickens.
The second solution is to get your compost pile hot enough to kill the seeds so that they will not germinate. If you can get your pile to heat up to about 150 degrees Fehrenheit, the germ part of the seeds will be killed and the seeds will not germinate.
You’ll need to turn your pile in order to increase aeration and get the microbes multiplying and working fast. Turning every week or two will increase microbial action and cause the pile to get hot.
In any type of composting, the key is to maintain a balance of carbon, nitrogen, air and water. If all are in balance and you turn it frequently, the system will heat up and seeds will be killed. Maintain your compost at a moisture level similar to that of a damp sponge and keep it as loose and airy as possible. If you follow these guidelines, your compost should heat up and kill any seeds. Check out the University of Hawaii publication: HG-41 on composting at ctahr.hawaii.edu/new/GYO/forms/Grow_Your_Own_4_Compost.pdf for more complete information.
This column is produced by Diana Duff.