A common question that I get when I start talking about the health benefits of fermented foods is, “What foods are fermented?” So I decided to make a list of fermented foods.
You can ferment almost any food including vegetables, fruits, legumes, dairy, meat and fish! In order for a food to be fermented, beneficial microbes have to be present in the right environment including the correct pH and temperature range. Some ferments are anaerobic which means they are done in an airtight container without the presence of oxygen, as done in lacto-fermentation. Other ferments are aerobic which means they need exposure to oxygen therefore they are not done in an airtight container.
Fermented Vegetables (traditionally fermented by anaerobic lacto-fermentation)
Commonly fermented vegetables:
- Pickles (cucumbers)
- Sauerkraut (cabbage)
- Kimchi (cabbage and other veggies)
- Capers (flower buds of Capparis spinosa, a shrub like bush)
- Pickled Peppers and Radishes
But almost all vegetables can be fermented by anaerobic lacto-fermentation, I have done:
- Green Beans
- And more!
- Cultured Butter
- Crème fraîche
- Soy Sauce
- Sourdough Bread
Most of these traditionally healthy fermented foods normally loaded with beneficial microbes are now being mass produced, packaged and sold at conventional grocery stores. The downside of mass production is that these foods are being pasteurized to increase shelf-life therefore killing the good bacteria. Additives and preservatives are also a disadvantage in modern food production. If you buy sauerkraut that is not refrigerated, from an aisle at the grocery store, chances are that it has been pasteurized, and therefore does not contain live, healthy bacteria. Look for foods that are refrigerated, are organic and better yet they list the live bacterial or yeast cultures present in them. A good rule of thumb for all food that you buy is to make sure you know all of the ingredients. Better yet, fermenting at home is the way to go! It saves money and it is fairly simple to do.
Your style is very unique compared to other folks I have read stuff from. Many thanks for posting when you’ve got the opportunity, Guess I will just book mark this blog.
Thank you, I am glad that you enjoy the posts! I hope to keep posting periodically 🙂
Very nice page, Brenda. Thanks.
Do you know if you can ferment broad beans. I have grown a glut of them.
Thank you Paul! I am sure you can ferment broad beans I would ferment them in a 2% brine in an anaerobic container for 5-7 days. Hope this helps 🙂
I once tinctured garlic ,ginger and guinea pepper with fresh lime and alcohol in a pet bottle. I gubble it yet without any clue of its health benefits. should it be sustain.
Does the canning process kill the healthy bacteria in home made sauerkraut? What about cooking? I have a liver condition and will try you beet kvass recipe providing I can find beets, but have been advised to eat everything raw. Thankyou so much for your informaion. You neighbor in MI!
Yes the canning process does kill the healthy bacteria in homemade sauerkraut. Cooking also kills the healthy probiotics in homemade sauerkraut. It is best to ferment the kraut and eat it raw when it is ready. High heat kills microbes. I hope you enjoy the beet kvass!
Please advise if sauerkraut is still beneficial if canned. I also will be trying your beet kvass providing I can find beets. Beets seem to be very good for liver issues. Have been advised to eat beets raw so wasn’t sure if I should can kraut? Thankyou!!!
The canning process kills the beneficial microbes in homemade ferments. Beet kvass is great for the liver and gallbladder, it thins bile 🙂