Fermentation

Welcome to my fermentation demonstration. While I have some background in nutrition (Home Economics degree) I am approaching this demonstration as a chef, not a nutritional expert. I will show you how to make fermented foods and drinks at home and some ideas of how you might incorporate them into your daily diet. Probiotics are not stored in your body so they need to be consumed on a regular basis.

NUTRITION

I have consulted with Ilona Madden, Nutritional coach at Right Food 4 U http://www.rightfood4u.com and we have come up with an outline of facts on gut health based on current teachings at the Irish Institution of Nutrition and Health. There are many studies out there, please read up yourself if you haven’t already done so.

1) If you have plenty of good bacteria in your gut, then the bad guys can't thrive in it. 2) Plenty of gut bacteria create healthy digestion; bad digestion is linked to many diseases, from simple indigestion to colon cancer. 3) Healthy gut bacteria play a big role in the immune system, direct connection between gut and immune functions. 4) Healthy bacteria produce vitamins B and K for the "host". 5) Heavily advertised yoghurts have only a tiny fraction of good bacteria compared to fermented foods. 6) Bacteroides (the most abundant of the bacteria) metabolise polysaccharides (sugars) into short chain fatty acids which are important for healthy gut lining, e.g. avoids leaky gut - that stuff can go through intestines into blood that shouldn't and could cause allergies. 7) Bacteria play a role in the body's own energy production which is vital for all proper cell function (energy for the cells) but also for the whole human (i.e. if plenty of energy is there for vital organs and cells to function, there is also plenty left for other activities). 8) Lactobaccilli (abundant in kefir) help convert lactose into lactic acid and create an acidic environment that can fight bacteria like salmonella. 9) By purposely altering the ecology of the intestines MANY chronic health problems can be reversed or prevented. 10) The GI tract is sterile at birth, the gut health can then be affected by - Delivery method (vaginal birth is best) - Hygiene methods - Maternal microflora - Type of feeding (breastfed is best) 11) Illness occurs when the beneficial bacteria decrease and the other organisms increase in numbers. 12) What can affect gut health? - Low HCL (hydrochloric acid) & Pancreatic insufficiency - High animal protein, low fibre diet - High refined sugar diet - Antibiotic use - Birth control pill - Other hormones, e.g. steroids - Alcohol - Stress 13) Even though there are 500 species of bacteria, 95% bacteria in our bodies are from 30-40 species. 14) There are up to 10 times more organisms than there are cells in our body. www.fionasfoodforlife.ie [email protected] 087 664 6445 COOKING

Sandor Katz is largely considered the father of fermentation. While the tradition has been around many years it has recently become very popular amongst the health conscious. Think of fermenting as nature’s probiotics, full of healthy lactic acid bacteria. April Danann, a clinical nutritionist from West Cork taught me the process of fermentation. Charlotte Pike has recently written a book, ‘Fermented’ that is a well laid out beginners guide to fermentation, as has Dearbhla Reynolds. Pete Evans from Australia, cultures4health and Val O’Connor are other good sources for recipes etc. The book called “gut” by Giulia Enders is a great read.

Some examples of fermented foods are Kombucha, Water Kefir, Milk Kefir and yoghurt, Live yoghurt, Sauerkraut, Kimchi, Miso, Tempeh, Sourdough bread, Ginger beer/lemonade and Apple cider vinegar.

GUIDELINES FOR HOME FERMENTING:

• Successful fermentation needs a warm environment, away from direct sunlight. • Wild fermentation occurs readily from naturally occurring organisms present on the skin of many fruits and vegetables as well as in the air. • As it is impacted by the environment, the resulting ferment takes on characteristics of your unique environment. • As your starters grow, You will usually have excess, people usually gift their excess to friends. • It can take a few ferments for a starter to settle in your environment. • Use organic where possible, fermentation amplifies things so if there are pesticides there you will amplify them. • The fermentation vessels can be cleaned with hot water and regular soap (and rinsed very well) or vinegar, but never bleach. • Refrigeration stalls the fermentation process; this is very useful when working with sourdough starters etc. • If you go away for a while, you can put your scobies into a ‘scoby hotel’ This is basically a container with some brewed kombucha and some sweet tea and as many scobies as you can fit, sealed and left at room temperature, indefinitely, with maintenance every 2-6 months. See www.kombuchakamp.com. • Water Kefir grains can be put on hold if you go away for a while, Simply pace them in a jar, cover with sugar water, seal and leave in the fridge for up to 3 weeks. To keep longer it is recommended they are dehydrated, for further details see www.culturesforhealth.com • Milk Kefir grains can be kept in the fridge for up to 3 weeks by covering them in fresh milk in a sealed container in the fridge. Once you want to use them again, strain off the milk and add fresh milk. Further details can be found at www.culturesforhealth.com. • Some feel fermented foods help them digest better, others get colds and viruses less often, some get more energy, and some people feel nothing much in particular, but enjoy the taste and value of it over store-bought yogurt, kombucha or kefir. • Traditional fermentation of vegetables is in brine, salt and its own water. More modern fermentation methods suggest you add something to guide the ferment and set it on its way, eg whey from yoghurt, water kefir, vinegar or commercial starter culture. • Chlorine can inhibit the growth of what we are aiming for, so best to remove it or use spring or well water. • Sugar is necessary in the fermentation of many drinks, regular white sugar is fine as it is easily digested by the cultures, which is then broken down so the end product does not contain much sugar. Alternatives like honey and stevia do not work well. • Introduce fermented foods slowly into your diet, start with a teaspoon and build up. If introduced too quickly it may cause diarrhea or constipation. www.fionasfoodforlife.ie [email protected] 087 664 6445 FERMENTATION TERMINOLOGY

Scoby - Symbiotic Colony Of Bacteria and Yeast Water kefir grains- small pebble like organisms, white /clear colour Milk Kefir grains- Cauliflower like white blobs Mother – the mass of fermenting bacteria culture Scoby hotel – Place to hold scobies when not needed Starter – A preparation to assist the fermentation process First and second ferment - First ferment is with the ‘mother’, second ferment is when product is removed from mother and it can add flavor, nutrition or carbonation.

EQUIPMENT

Fermentation is relatively inexpensive to do at home, there are a few pieces of equipment you will need but hopefully you have most of them at home. Recycled wide mouth jars are fantastic.

I find the best value for the jars is in Ikea but Woodies and Heatons also do a great range and often have special offers.

Always wash hands and rinse well before commencing the fermentation process. As many cultures do not like metal, it is beside to limit contact (eg, strainers, bowls etc). Clean bottles can be sterilized in an oven for 20mins at 160°C, remove rubber seals beforehand.

Muslin – fabric shop like Hickey Home Focus Elastic bands Glass jars Wooden spoons Non-metal strainers Funnel Wide mouth jars Mason/kilner jars Masking tape – to remember what date you started a ferment! Stones or weights to hold down vegetables (non metal)

www.fionasfoodforlife.ie [email protected] 087 664 6445

Milk Kefir Milk Kefir is a fermented milk drink made using milk and milk Kefir grains (different to water Kefir grains). It is a very nutritious drink as it is very high in probiotics. Kefir contains high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes and probiotics.

Milk Kefir originated over 1,000 years ago in the Caucasian Mountains between Europe and Russia, which makes kefir one of the oldest milk ferments in existence. Kefir comes from the Turkish word “keif” meaning approximately “good feeling” or “feeling good”. Kefir delivers way more probiotic power than any other probiotic products, either foods or even processed supplements. No scientist has yet succeeded in making kefir grains by any natural means or artful manipulation. So each grain used today is a direct descendant of the Caucasian originals.

For those intolerant to milk protein, the bacteria in kefir break down the dairy proteins. For those with a lactose intolerance, microbes in kefir boost lactose digestion.

Ingredients: 2 tbsp milk Kefir grains* 500ml whole organic milk

Method: 1. Place the milk in a glass container. 2. Add in the Kefir grains. 3. Cover the container with muslin/cheese cloth and an elastic band. 4. Store at room temperature, away from direct sunlight. 5. 24-hour ferment will produce slightly thickened milk like product. Strain, chill and serve. 6. 36- 48 hours will produce a more yoghurt like product. 7. Once the top of the milk has a slightly gelatinous texture and bubbles appear, it is ready. 8. Strain off the Kefir using a non-metal strainer, the grains are ready to be reused, no need to rinse them.

Variations:

1. Coconut: This can be made with coconut milk instead of cow’s milk. (however one in every four ferments needs to be with cow’s milk to keep the grains healthy) 2. Second ferment: You can have a second fermentation to add flavour and increase nutritional content. For example, lemon or orange peels, cinnamon, cacao. Add to the milk Kefir, leave at room temp for 24 hours with muslin cover. Chill and serve. A second ferment would reduce lactose content. 3. You could ferment it in the fridge but it would be much slower, approx. 3-5 days

www.fionasfoodforlife.ie [email protected] 087 664 6445 Serving suggestions: There are so many different options. You can use the milk as a drink or on cereals or in smoothies. I use the more yoghurt consistency Kefir on muesli, in smoothies, or with frozen fruit to make instant ice cream in a blender. You could also add Greek yoghurt and fruit and make frozen yoghurt. Milk Kefir can usually be substituted for milk, yogurt, or buttermilk in recipes.

Storage: The milk Kefir can be stored in a sealed container in the fridge for up to a week.

Taking a Break from Making Kefir: To take a break from making kefir, transfer the grains into a fresh container of milk, cover tightly, and refrigerate for up to a month.

*Milk Kefir grains can be purchased online or dried in some health food shops. However, the community of home fermenters are usually happy to pass on their excess grains. As you continue to ferment your grains will multiple and once you reach a volume of Kefir milk suitable for your family then you will have excess to pass on. There is a Facebook group called ‘sharing starter cultures Ireland’ where you can get your hands on some grains.

www.fionasfoodforlife.ie [email protected] 087 664 6445

Water Kefir We love water Kefir in our house, it is a refreshing drink.. I crave a glass of it every morning now. Kefir contains enzymes, vitamins, minerals and probiotics. While is doesn’t have the same level of probiotics as milk Kefir, it still has 10-15 strains. While the ‘grains’ use up the sugar, if you suffer from candida issues or diabetes, make sure you ferment properly as otherwise there may be too much sugar remaining.

Ingredients: 4 tbsp water Kefir grains 3 tbsp. organic raisins, or other unsulphured dried fruit ½ lemon (optional) 65-70g sugar (cane, coconut or fruit sugar) not stevia or honey 2cm piece organic ginger (optional) 750ml- 1 l water (cool boiled water or spring or well water)

Method: 1. Dissolve the sugar in a little boiling water. 2. Add enough water, at room temp to make 750ml. 3. Add water Kefir grains, lemon, ginger and dried fruit to base of a 1l glass container. 4. Pour in the sugar water. 5. Cover the jar with a double layer of muslin, sealed with an elastic band (to keep out fruit flies). Do not seal the lid. 6. Leave at room temperature, ideally a warm room, out of direct sunlight for 24-72 hours. You will know it is fermenting when you tap the jar and see bubbles rise up. 7. Strain the grains using a non-metal strainer into a bottle with a tight seal. 8. The fruit, lemon and ginger can be discarded or used in a smoothie. 9. Add your second ferment flavouring now, eg lemon juice, pomegranate, eldberry tonic, apples, pineapple, mango etc., leave for up to 24 hours at room temperature, sealed to encourage carbonation. 10. Then chill and serve. 11. Rinse the glass container in hot water and place the grains back into the glass container, with the dried fruit and start again.

Notes: • The cooler the temperature, the longer the ferment will take. Don’t leave the grains in the sugar water for more than 72 hours, drain and start again. • Its important not to introduce competing bacteria so wash hands well before starting. • Kefir does not like being in contact with metal so avoid using metal spoons and strainers. • Do not flavour the water Kefir grains in the first fermentation, only in the second as it may damage the grains. • You may need to ‘burb’ the bottle occasionally to prevent explosions! • Water Kefir grains prefer a mineral-rich environment, but it is possible to over-mineralize them. Minerals may come from the sugar or water used, as well as additions such as raisins, molasses, sea salt, or eggshell.

www.fionasfoodforlife.ie [email protected] 087 664 6445 Variations: There are so many flavours you can play about with . My favourites are lemon, apple or elderberry tonic (made in September with wild elderberries, spices and raw honey) I have also tried plain, mango, pineapple, pomegranate & raspberry. Play about with flavours you like. You can also use coconut water (make sure it isn’t pasteurized) instead of spring water.

Serving suggestions: Best serve chilled. I serve a glass of this at breakfast time to the whole family. It is also nice as a refreshing drink through out the day. It is suggested that you start with a small amount over a few days so your body gets used to it.

Storage: It is best stored in a sealed bottle in the fridge. It lasts a few days, however the earlier it is consumer the more ‘live’ bacteria that are in the Kefir, after about 24 hours the bacteria begin to die off. It is possible to stall the fermentation process, for example when you go on holidays, see fermentation notes for further details.

www.fionasfoodforlife.ie [email protected] 087 664 6445

Sauerkraut Sauerkraut is a traditional German dish, made with white cabbage preserved in brine You will need a wide mouth preserving jar with an airlock lid for this recipe. Try to use ceramic or glass bowl rather than a metal bowl as the salt reacts with metal. Sauerkraut contains dietary fibre as well as significant levels of Vitamin A, vitamin C, Vitamin K and various B vitamins. Furthermore, it is a good source of iron, manganese, copper, sodium, magnesium, and calcium. It is a great way to preserve vegetables for another day.

Ingredients: 500g organic white cabbage, thinly sliced 2 tsp sea salt.

Method: 1. Remove the outer leaves of the cabbage, wash and keep aside. 2. Toss together the cabbage and some salt, massage into the cabbage, leave aside for min 30 mins for the water to being to come out of the cabbage. 3. Push the cabbage into your glass jar, tightly pack it, using the end of the rolling pin or a long-handled wooden spoon to help push it down. 4. If the cabbage isn’t sitting under the level of the water then add some spring or well water to cover. 5. Leave a 2cm gap at the top f the container, place a clean cabbage leaf onto the cabbage and weigh down with a weight, ceramic, glass or stone. 6. Close the lid tightly and leave in a warm place to ferment, leave it anywhere from 3-14 days, it depends on your environment and your personal taste. 7. Once you are happy with it, store in the fridge for up to 9 months, once opened it keeps for 2-3 months in the fridge.

Variations: This is a basic recipe I have provided you with, you can play about with vegetable, spices, and combinations you like. You can add whey from yoghurt, water Kefir or apple cider vinegar to guide the fermentation. Here are some I have found that work: • Coleslaw: Cabbage and carrot • Winterkraut: 600g red cabbage, 2 beetroots, 2 apples, cut in a processor- 2 tsp salt, 1-star anise, 1 tsp cloves, 50g goji berries, add in 100ml coconut water or spring water. • Red Kraut: Red cabbage, beetroot, fennel, carrot. Note; when you add garlic, add very little as it quickly takes over. When adding spices you can place them in a muslin sack so they are easy to remove.

Serving suggestions: Kraut is best served as a side dish with the main meal. I recommend one tablespoon of a kraut per meal. They go well with most foods, try them with fish, burgers, chicken, game, beef or pork.

Storage: Store in the fridge for 2-3 months once opened. If not opened it will keep for several months.

www.fionasfoodforlife.ie [email protected] 087 664 6445 Kimchi Kimchi is a traditional Korean dish, each house has their own recipe! Basically it is chinese cabbage fermented with chilli paste. It has a real umami flavour, it smells stronger than it tastes. It is ideal with eggs or as a side dish and makes a delicious kimchi pancake to have with a beer or as a snack. Kimchi is a low-calorie, high fibre, nutrient dense side dish. It contains vitamin A, B & C and minerals such as iron, calcium, selenium.

Ingredients: 1 medium head Chinese cabbage 1/4 cup sea salt 3 cloves garlic, crushed 1 teaspoon grated ginger 1 teaspoon sugar 1 tbsp. ground kelp or 1-2 tbsp. fish sauce or Tamari. 1 to 5 tablespoons Korean red pepper flakes (gochugaru) (or use regular chilli powder) 1 daikon, peeled and cut into matchsticks (optional) 4 scallions, trimmed and cut into 1-inch pieces

Method: 1. Slice the cabbage: Cut the cabbage lengthwise into quarters and remove the cores. Cut each quarter crosswise into 2-inch-wide strips. 2. Salt the cabbage: Place the cabbage and salt in a large bowl. Using your hands (gloves optional), massage the salt into the cabbage until it starts to soften a bit, then add water to cover the cabbage. Put a plate on top and weigh it down with something heavy, like a jar or can of beans. Let stand for 1 to 2 hours. 3. Rinse and drain the cabbage: Rinse the cabbage under cold water 3 times and drain in a colander for 15 to 20 minutes. Rinse and dry the bowl you used for salting, and set it aside to use in step 5. 4. Make the paste: Meanwhile, combine the garlic, ginger, sugar, and seafood flavor (or 3 tablespoons water) in a small bowl and mix to form a smooth paste. Mix in the gochugaru, using 1 tablespoon for mild and up to 5 tablespoons for spicy . 5. Combine the vegetables and paste: Gently squeeze any remaining water from the cabbage and return it to the bowl along with the radish, scallions, and seasoning paste. 6. Mix thoroughly: Using your hands, gently work the paste into the vegetables until they are thoroughly coated. The gloves are optional here but highly recommended to protect your hands from stings, stains, and smells! 7. Pack the kimchi into the jar: Pack the kimchi into the jar, pressing down on it until the brine rises to cover the vegetables. Leave at least 1 inch of headspace. Seal the jar with te lid. 8. Let it ferment: Let the jar stand at room temperature for 1 to 5 days. You may see bubbles inside the jar and brine may seep out of the lid; place a bowl or plate under the jar to help catch any overflow. 9. Check it daily and refrigerate when ready: Check the kimchi once a day, pressing down on the vegetables with a clean finger or spoon to keep them submerged under the brine. (This also releases gases produced during fermentation.) Taste a little at this point, too! When the kimchi tastes ripe enough for your liking, transfer the jar to the refrigerator. You may eat it right away, but it's best after another week or two.

www.fionasfoodforlife.ie [email protected] 087 664 6445 Variations: You can experiment and add in other vegetables if you like. Try brussel sprouts.

Serving suggestions: Serve with eggs for breakfast, in pancakes as a snack, with a stirfy or blended through a salad.

Storage: Once opened, it keeps in the fridge for up to 2 months. Unopened it can keep in the fridge for up to 9 months.

www.fionasfoodforlife.ie [email protected] 087 664 6445