I believe in the value of adding fermented foods and drinks to my diet because the good bacteria, or probiotics, that they contain are important for optimal health.
The word probiotic comes from the Greek words pro (promoting) and biotic (life). It has become a familiar term in our culture because of yogurt ads claiming digestive regularity, as well as the rise of kombucha, a fermented tea. Probiotics help maintain a balanced, healthy gut, which results in a stronger immune system, better nutrient absorption, improved toxin elimination, and even clearer brain function.
Research published in 2014 by the Journal of Physiological Anthropology stated that “fermented foods…have the potential to influence brain health.” The analysts concluded that keeping your gut healthy with good bacteria, particularly probiotics found in fermented foods and drinks, is directly related to a positive mood. Just the thought makes me happier.
Fermentation is an ancient metabolic process used to preserve foods or convert them into a food that is “alive”. A living food is teeming with yeast and good bacteria that thrive by “eating” sugars and converting them to acids and alcohol. For example, the yeast and bacteria in sourdough starters feed on the starchy sugars in flour, producing the token sour flavor of a French sourdough baguette. In 2010, the FDA recalled all kombucha in the U.S., stating the drinks were registering uncontrolled levels of alcohol while sitting on store shelves. Yep, bacteria and yeast don’t have inhibitions. Give them a little something sweet, and they’ll make the most of it.
In addition to sourdough and kombucha, you might be familiar with these fermented products: yogurt, cheese, buttermilk, sauerkraut, vinegar, kefir, miso, pickles, salami, and, of course, beer and wine. Some less well-known foods that are making their way into American diets are kimchi, tempeh, injera, dosa, and kvass. Most of these foods come from vivid cultural traditions passed down from antiquity but are rarely made in fi rst world homes today. Besides, the yogurts, cheeses, and vinegars in our grocery stores are primarily pasteurized, homogenized, and devoid of any probiotics.
We are fortunate that these timeworn processes have been preserved through the efforts of groups like the Pennsylvania Dutch, the Amish, and the Hutterites, and are being revived by organizations like the Slow Food movement, founded in 1989 to promote local food and traditional cooking. In 1996, Slow Food established the Ark of Taste, “a living catalog of delicious and distinctive foods facing extinction.” It contains more than 3,500 products from over 150 countries, and anyone can nominate a recipe, cooking method, agricultural product, or animal that is distinctive to a culture or country’s “diverse biological, cultural and culinary heritage.”
If you have never eaten a fermented food beyond yogurt or pickles, I would suggest starting with something simple, like sauerkraut or kombucha. Kraut is a great addition to green salads and hearty stews. Fermenting at home can be time and labor intensive, but there is a wealth of information available to fermentation novices. The most comprehensive guide that I recommend is The Art of Fermentation by “fermentation revivalist” Sandor Ellix Katz. N
Story continues after a quick message from our sponsor below.
» 4 finely-woven organic black tea bags (not Earl Gray – choose a tea without any additives)
» ½ C organic cane sugar
» 1 SCOBY (ask around at your local natural food store for a source) or 1 Cultures for Health Kombucha Tea Starter Kit or 1 bottle of GT’s Original Unflavored Organic Raw Kombucha
» 1-quart glass jar
» Cheesecloth or cotton kitchen towel
» Rubber band
Boil 1 cup of filtered water and steep the tea bags for 4-6 minutes. Remove bags and cool to room temperature. If using a SCOBY or the Starter Kit, fill the jar with room temperature filtered water, to the bottom of where the jar begins to curve in at the top. Add the sugar and stir with a clean metal spoon or whisk until it is dissolved. Carefully place the SCOBY into the tea. It will either float or sink to the bottom – either is ok. Cover the jar with the cloth or towel and secure with a rubber band. With a new start, your SCOBY may need a few 3- to 5-week batches to adapt to its new environment. After that, brew-time should be 2 or 3 weeks for a solid drink. It should be slightly effervescent, mildly sweet and somewhat tart.
If using the bottle of kombucha, add as much of the bottle to the cooled tea as you can to reach the same level in the jar as described above. Make sure you get any “bits” floating at the bottom of the bottle. Cover and store in the same manner. This method will take longer to create a SCOBY, which will grow on the surface of your tea in the size of the jar’s circumference.
Changing your brew: When pulling your kombucha and making a new tea, be sure to clean/sterilize your hands and any utensils you use. Do not wash your jar with soap, unless it is biodegradable. Rinse the jar well with hot water, either way, before brewing your new batch. Handle your SCOBY as little as possible.
By S. Michal Bennett
As Featured In: Winter/Spring 2018 CDA Edition