Fermenting fun
Fermenting fun
I absolutely love fermenting. There are basic steps to follow, but within those steps there is room for creativity. The health benefits are also exceptional. We all need a healthy gut and the probiotics we get from fermented foods are vital for good digestion which ensures we are maximizing the nutritional value of the food we consume. Probiotics also help our immunity.
You can buy probiotic supplements, but I prefer to get them from food.
Making your own fermented foods is quite easy. I usually have a few different foods on the go, so I have a variety in my diet.
The creativity comes in the flavouring and fermentation length.
I flavour my kombucha with whatever fruit is in season. Right now, I am using pomegranates. Earlier in the fall I made a few batches with concord grapes. I also started extending my second fermentation of both my kombucha and kefir. It is less sweet and I get better carbonation. That may not be your preference, so just reduce the time. As for flavouring my kefir, I feel I have come up with a really good lemon-ginger combination, so it is my favorite to make.
Sauerkraut can be made traditionally (cabbage and salt) or jazzed up with a little spice or in combination with other vegetables. I usually make it in small batches.
The almond cheese I make is a perfect canvas for savoury or sweet treats. You can let it ferment for 24 hours if you like a mild taste or 48 to 72 hours to increase the cheesiness.
My fermentation cupboard usually has a variety of these at various stages on the go:
1. Nut cheese –almond cheese recipe included in mocha cheese tart on SAGE plant cuisine.
2. Yogurt – coconut yogurt recipe on SAGE plant cuisine. When I make yogurt and cheese I use the probiotic HCP 30. It can be purchased at most health food stores.
3. Water kefir – lemon ginger recipe on SAGE plant cuisine. I got my kefir grains from a friend – your other option is to buy from people in your community online (average $10). I did not have a lot of success with freeze dried grains I ordered from an online supplier.
4. Kombucha – pomegranate recipe on SAGE plant cuisine. I was given my SCOBY by one of my instructors at culinary school, but you can purchase them in stores such as Blush Lane in Edmonton ($29.99) or from people online ($10 to $20). I also found instructions online on how to make your own SCOBY. SCOBY stands for symbiotic colony of bacteria and yeast.
5. Sauerkraut – I use the simple recipe I learned at Living Light Culinary Institute.
6. Rejuvelac – it is an easy to make beverage from fermented grain, which can be drank or used as a starter for cheese.
Especially with kombucha and kefir I have come to realize there's no one right approach; let your creativity soar through trial and error. For me the joy of success is even sweeter when it is your own creation.
Troubleshooting water kefir and kombucha
· Don’t reduce the amount of sugar. Don’t worry if it seems like a lot, remember it gets eaten by the kombucha SCOBY and kefir grains. The longer you ferment, you reduce the sugar content.
· Don’t use metal or plastic. It negatively reacts with your brew.
· A warm environment is important– not too cold or too hot.
· You can flavour in the first fermentation; however, you risk permanently flavouring your SCOBY and kefir grains.
Kombucha specific
· You will damage the health of your SCOBY if you add it before the sweet tea has sufficiently cooled.
· Different teas impact the flavour of your Kombucha – I recommend experimenting. Black tea, green or white can all be used.
My next project is making my own sourdough starter. I hope others will join me on this adventure and share their triumphs and challenges.
Happy fermenting. 🥂🧀
