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Easy Fermentation


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The basics of lacto-fermentation of fruits and vegetables.

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Easy Fermentation

  1. 1. Easy Fermentation<br />Lacto-Fermentation of <br />Fruits and Vegetables<br />JoAnn SkyWatcher<br />Kimchi<br />
  2. 2. Short History of Lacto-Fermentation<br />Europe Sauerkraut, yogurt, kefir <br /> Cucumbers, beets, turnips <br />Pickled herbs, sorrel & grape leaves<br />Poland/Russia Pickled green tomatoes, pepper, lettuces <br />Japan/China/Korea Pickled preparations of cabbage, <br /> turnip, eggplant, cukes, onion, squash <br /> & carrots, pickled umeboshiplums<br />America Corn relish, cucumber relish, watermelon rind <br />India Chutneys (fermented fruits with spices)<br /> Fermented Cranberry Sauce<br />
  3. 3. Lacto-fermentation<br />Lactic acid is a natural preservative that inhibits putrefying bacteria. Starches and sugars in vegetables and fruits are converted into lactic acid by the many species of lactic-acid producing bacteria. <br />These lactobacilli are ubiquitous, present on the surface of all living things and especially numerous on leaves and roots of plants growing in or near the ground. <br /> Pickled Green Tomatoes<br />
  4. 4. Why eat fermented foods?<br />The proliferation of lactobacillienhances their digestibility and increases vitamin levels. <br />These beneficial organisms produce numerous helpful enzymes, as well as<br />Antibioticand anti-carcinogenic substances. <br />Lactic acid keeps vegetable and fruits in a state of perfect preservation and promotes the growth of healthy flora in the intestine.<br />They taste good!<br />
  5. 5. Basic Recipe<br />Fruits and vegetables are washed & cut up, mixed w/ salt & herbs or spices. They are pounded briefly to release juices. <br />It is pressed into an air tight container. Salt inhibits putrefying bacteria for several days until enough lactic acid is produced to preserve the vegetables for many months. <br />If whey is used, salt can be reduced or sometimes eliminated. Rich in lactic acid, whey acts as an inoculant, reducing the time needed for sufficient lactic acid to be produced to ensure preservation. <br />The 1st few days, the vegetables are kept at room temperature, afterwards they must be placed in a cool, dark place.<br />
  6. 6. What about storage?<br /> What to Use<br /> WhatNotto Use<br />Glass <br />Ceramic<br />Plastic—may leach because of acidic nature<br />Metal—may corrode <br />
  7. 7. Resources<br />Nourishing Traditions, Sally Fallon<br />Wild Fermentation,SandorEllix Katz<br />Preserving Food w/o Freezing or Canning<br />Keeping Foods Fresh, by Claude Aubert<br /><br /><br />