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Fermentation is a fascinating biological process that has been used by humans for centuries. Whether for the production of beer, wine, cheese, yoghurt or foods such as sauerkraut, kimchi or pickled cucumbers. But what exactly is fermentation - and why is it so healthy? You can find out that and much more here!
Fermentation is an ancient process in which microorganisms such as bacteria convert yeasts and sugars into alcohol or other useful compounds. This process has been used for centuries to produce foods such as sauerkraut, yogurt or wine.
During fermentation, microorganisms convert bacteria into other compounds
But how exactly does it work? Quite simply, certain microorganisms feed on the carbohydrates in the food and produce substances such as lactic acid or carbon dioxide in the process. This changes the taste and shelf life of the food. Fermentation not only extends their shelf life, but often also makes them more digestible and healthier.
Fermented foods are not only incredibly healthy, they are also super easy to make yourself. Here are the 5 best foods that you can easily ferment at home.
Fermented cabbage is popular all over the world: whether in Germany as sauerkraut or in Korea as kimchi
Fermented cabbage is a real superfood. Not only we Germans have recognized this with our beloved sauerkraut, but also other nations and cultures. In Korea, too, people appreciate the probiotic and nutrient-rich power of cabbage and love to eat kimchi. The fermented cabbage with chili paste is even an integral part of Korean culture - and not just because of its sour and spicy taste.
Find out more about kimchi here.
Fermented tea, also known as kombucha, is a fizzy, refreshing drink that has become increasingly popular in recent years. The natural fermentation process creates a kind of natural lemonade that is rich in valuable antioxidants and vital substances. Kombucha is therefore not only a refreshing drink for hot summer days, but can also make an important contribution to promoting health.
The origins of kombucha can be traced back to the ancient empire of China and Russia, where it was already valued as a medicinal drink centuries ago. From there, the tradition of kombucha brewing spread to other parts of the world.
Kombucha is fermented tea - and a popular refreshing drink
However, kombucha is not the only drink produced by fermentation. There is a whole range of other drinks in which fermentation plays a central role and gives the end product its characteristic properties. Beer, wine and cider, for example, are well-known drinks that are created through fermentation. Kefir and yoghurt also belong in this category - here, lactic acid bacteria lead to fermentation of the milk ingredients, which shapes the consistency and taste of these products.
There are also many other, often traditional drinks from all over the world that are produced by fermentation, such as sake from Japan, kumis from Central Asia, kvass from the Slavic region or chicha from the Andes. They all owe their unique characteristics to the natural fermentation process.
The popular Spreewald gherkins are also fermented vegetables
Fermented vegetables such as carrots, cucumbers or beet are not only incredibly tasty, but also very good for your health. A classic example of this are the popular pickled cucumbers, also known as Spreewald or Spreewald gherkins. These traditional delicacies from German regional cuisine are not only a treat for the palate, but also a real nutrient booster for your body.
In addition to the cucumbers, carrots and beet already mentioned, radishes, fennel and peppers are also ideal for fermentation and enrich your diet with valuable nutrients.
Salt lemons are a popular ingredient, especially in Moroccan cuisine
Fermented fruits such as apples, berries or grapes are indeed a delicious and healthy alternative to conventional sweets. Classic examples include salted lemons, which are mainly used in Moroccan cuisine and are an integral part of it.
But other fruits such as ginger, cherries, plums or figs are also well suited to fermentation and add the finishing touch to desserts or other treats.
Fermented garlic, also known as black garlic, is still considered a real insider tip and is a real flavor booster in the kitchen. Like kimchi, black garlic originally comes from Korea and is a widely used ingredient in many dishes there.
Black garlic originates from Korea - and is a real flavor booster in any kitchen
Black garlic has a deep, almost malty aroma that is very different from the pungent taste of fresh garlic. But it's not just the taste that is fascinating - black garlic is also a real superfood that boasts a wealth of valuable phytochemicals, antioxidants and many health-promoting properties.
Fermentation increases the content of bioactive compounds such as allicin, alliin and allyl propyl disulphide, which have been shown to have positive effects on our well-being. From boosting the immune system to supporting cardiovascular health, black garlic can support your health in so many ways.
As already mentioned, the fermentation process produces lots of health-promoting bacteria, known as probiotics. These valuable microorganisms are true all-rounders for your well-being. Not only can they strengthen your immune system, they can also noticeably improve your digestion and intestinal health.
The probiotic bacteria interact closely with your digestive tract and actively contribute to the smooth absorption and utilization of nutrients. They also produce important vitamins and enzymes that support your metabolism. At the same time, they inhibit the growth of harmful bacteria and thus ensure a balanced, healthy intestinal environment.
Your immune system can also benefit enormously from the presence of these valuable microorganisms. They can strengthen your natural defenses and help to better prevent infections and illnesses. Through their interaction with your body cells, probiotics can make a decisive contribution to your general well-being. Fermented foods such as sauerkraut, kimchi or kombucha are therefore real power foods that you should regularly integrate into your everyday life. Your gut will thank you!
Fermentation is not only super healthy, but also very easy to implement. First, you need the right equipment. A glass bottle or preserving jar is ideal for sealing your food airtight. Some people prefer to use a weight to ensure that all ingredients are covered with brine and no mold forms. However, it often works great without a weight.
Fermenting is not that difficult - you can find step-by-step instructions here
Once you have a preserving jar, you can get started straight away:
Not that difficult, is it? And don't be put off: fermentation can occasionally produce unpleasant gases that can smell quite strong. But that doesn't mean that your ferment has gone bad - on the contrary. If it smells, it's working!
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