III. 4.1. ¿Para qué se hizo el estudio?
III.5.1. Así suena la radio en el Oriente antioqueño
In addition to preparing recipes from this book or buying already fermented products, you can look for opportunities to increase beneficial flora and prebiotics in meals and recipes. With very little effort you can create a big impact on your health. Apart from their enzymes and probiot-ics, fermented vegetables added to your meals will naturally boost the nutritional content of the foods they are served with. Beneficial lactic acids increase the bioavailability of vitamins and minerals in other foods by helping break down the food and increase absorption of its nutrients. Lacto-fermented foods can double the digestibili-ty of starches and make fibrous parts more edible. Use the guide on page 74 to see how you can make simple ingredient substitutions that will give your recipes and meals a flavorsome, health-ful boost.
If you’re wondering how to introduce or incorpo-rate fermented foods into your daily diet, then you may want to start off with fermented vegetables and add already-prepared ferments to your other dishes. Here are some suggestions for ways to introduce sauerkraut, kimchi, and other assorted fermented vegetables into your daily fare:
• Add sauerkraut to grilled sausages, bratwurst, fish, turkey, and chicken; on mashed potatoes; in mixed salads, potato salad, and coleslaw; in sandwiches, wraps, tacos, enchiladas, rice, beans, tortilla soups, and vegetables of all varieties.
• Add kimchi to rice, beans, wraps, stir-fries, eggs, and braised greens (spinach, kale, collards, Swiss chard), sausages, turkey, and chicken.
• Add tempeh to stir-fry vegetables and braised greens (spinach, kale, collards, Swiss chard), and use as a source of protein in place of meat.
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72 FERMENTED FOODS for HEALTH Changing the Way We Eat 73
Make the Best Brine
Salt and water (brine) are used in many lacto-fermented food preparations, particularly fruits and vegetables. Salting provides a suitable envi-ronment for lactic acid bacteria to thrive, which impart the acid flavor to the food, plus salt draws juices out of foods, which are loaded with trace minerals and other nutrients. Lactic acid bacteria tolerate high salt concentrations—generally at a ratio of 1 teaspoon of salt per 1 cup (235 ml) of water. A recipe for making basic brine can be found on page 92.
Pure unrefined sea salt is the best type to use in all of your fermentations. Chemicals of any variety that are often added to regular table salt, such as sodium iodide, can cause problems with the end result. For example, salt with lime impurities will make the brine cloudy, salt with iron impurities can reduce the acidity of the final product, and salt with magnesium will give fermented foods a bitter taste.
As far as water goes, filtered or bottled water works best. Avoid using chlorinated tap water because this will inhibit fermentation. If tap water is all you have on hand, you can make it chlorine free by first boiling it, then letting it cool again to room temperature. Water affects the metabolic activity of cells (including microbial cells) and influences the conditions that encourage their growth. The amount of water available for the survival of microorganisms is referred to as the water activity. The more pure and less contami-nated the water used in fermentation, the greater will be the metabolic activity of the microorgan-isms to support their growth. In general, bacteria require a fairly high water activity to survive. Too low of a water activity tends to encourage yeasts and fungi to dominate, which can spoil the ferment.
The Benefits of a Slow Soak
Soaking grains, beans, nuts, and seeds overnight before fermenting or cooking them will increase their nutrient value because soaking releases important enzymes that allow your body to more easily digest these foods. They naturally contain enzyme inhibitors that block absorption of protein and essential amino acids and that can inhibit fermentation. Soaking them releases their enzymes by initiating a sprouting process that breaks down the outer hull, thereby increasing nutrients and improving digestibility.
grains, beans, nuts, and seeds all contain phytates (phytic acid), which blocks phosphorus availabil-ity and hinders digestion. Phosphorus, a mineral, is essential to the structure and function of much of the human body. It is best known for its part in the creation of bones and teeth and in the trans-formation of nutrients to energy. Phosphorus also works with the B-complex vitamins, especially thiamin (B1), which plays a role in the proper functioning of both the digestive system and the nervous system. Both iodine and zinc play an important role in the development and function of the reproductive system and need phospho-rous in order for the body to properly use them.
Soaking grains, nuts, beans, and seeds overnight in warm water in a warm place with a splash of an enzyme-rich acidic medium such as whey, or a small amount of apple cider vinegar, will release these nutrients while reducing anti-nutrients.
Their flavor and texture will also improve. Be sure to discard the soaking water and use only fresh water for your fermentations or before cooking these foods.
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72 FERMENTED FOODS for HEALTH Changing the Way We Eat 73
For those with gluten intolerance, soaking or fer-menting gluten-based grain, such as wheat, rye, barley, and some varieties of oats, makes them more digestible and less problematic. The soak-ing process neutralizes the phytic acid and other enzyme inhibitors present in these foods that block absorption of essential vitamins and miner-als. Soaking them for a few hours or overnight, in warm water or a small amount of apple cider vinegar, helps partially break down the difficult to digest protein, making these grains easier to digest and absorb.
Feed Your Probiotics
Be sure to consume foods that encourage probi-otics to flourish. Prebiotic plant foods rich in fiber provide fructooligosaccharides (FoS) and inulin, which feed beneficial bacteria, thus stimulating their growth and providing an environment for them to thrive in your gastrointestinal tract. The best prebiotic foods are raw Jerusalem artichokes, garlic, bananas, chicory root, dandelion root, and wheat bran; raw or lightly steamed asparagus;
and raw or cooked onion.
Up THE ANTE ON DAiLy FERMENTED FOODS
In addition to preparing recipes from this book or buying already fermented products, you can look for opportunities to increase beneficial flora and prebiotics in meals and recipes. With very little effort you can create a big impact on your health. Apart from their enzymes and probiot-ics, fermented vegetables added to your meals will naturally boost the nutritional content of the foods they are served with. Beneficial lactic acids increase the bioavailability of vitamins and minerals in other foods by helping break down the food and increase absorption of its nutrients.
Lacto-fermented foods can double the digestibili-ty of starches and make fibrous parts more edible.
Use the guide on page 74 to see how you can make simple ingredient substitutions that will give your recipes and meals a flavorsome, health-ful boost.
If you’re wondering how to introduce or incorpo-rate fermented foods into your daily diet, then you may want to start off with fermented vegetables and add already-prepared ferments to your other dishes. Here are some suggestions for ways to introduce sauerkraut, kimchi, and other assorted fermented vegetables into your daily fare:
• Add sauerkraut to grilled sausages, bratwurst, fish, turkey, and chicken; on mashed potatoes;
in mixed salads, potato salad, and coleslaw; in sandwiches, wraps, tacos, enchiladas, rice, beans, tortilla soups, and vegetables of all varieties.
• Add kimchi to rice, beans, wraps, stir-fries, eggs, and braised greens (spinach, kale, collards, Swiss chard), sausages, turkey, and chicken.
• Add tempeh to stir-fry vegetables and braised greens (spinach, kale, collards, Swiss chard), and use as a source of protein in place of meat.
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Substitution guide
instead of Use
White flour Sourdough bread, noodles, sprouted whole-grain versions
Bread crumbs Sprouted rolled oats or crushed bran
White rice Brown rice, wild rice, quinoa, bulgur
Commercial cereals Fermented grains (rolled oats, rice), presoaked granola
Milk or cream Yogurt, coconut milk
Processed cheese Mature aged cheeses, seed cheese, goat cheese
Salad dressing Yogurt, miso, sauerkraut water
oil-based marinades Miso, balsamic vinegar, lemon juice, celery juice
Commercial dips Hummus, guacamole, salsa, with whey culture added
Mayonnaise Yogurt with sauerkraut water added, herbs
Table salt Miso, herbs, lemon or lime juice
Margarine Extra-virgin olive oil, coconut oil, butter, ghee
garlic Fermented garlic
Carrot sticks Fermented carrot sticks
Coleslaw Fermented carrot and cabbage, with or without added whey
Meats Tempeh, natto
Fish Natto sushi
Sugar Halve the amount, nutmeg, cinnamon, honey
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If you decide to incorporate fermented dairy prod-ucts, consider adding yogurt instead of cream to sauces, marinades, and dips. You can add fruits, such as berries, and a small amount of honey to yogurt, which makes a delicious topping over pies and other desserts, or blend it up for a morning smoothie.
Try these foods and beverages to start:
• yogurt (raw, unpasteurized)
• aged cheese
• sour cream
• crème fraîche
• buttermilk
• kefir
• sauerkraut
• kimchi
• traditionally fermented pickled vegetables:
olives, pickles, capers, peppers
• traditionally fermented soy products: miso, tem-peh, tofuyo (fermented tofu), soy sauce, natto
• traditionally marinated vegetables: artichokes, olives, peppers, mushrooms
• cured meats: sausages, salami, corned beef, pepperoni (nitrate/nitrite free)
• umeboshi plums
• fish sauce
• sourdough bread
• kombucha
• wines (nonalcoholic)
• ciders
• sake
The best fermented foods are raw and unpas-teurized, have not been heated, and have been naturally fermented without alcohol or vinegar. Heating foods above approximately 125°F (52°C) destroys live enzymes and prevents the popula-tion of beneficial microorganisms. If you purchase pasteurized fermented food products, make sure that they were not pasteurized a second time after fermenting (look for “contains live cultures” on the label).
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74 FERMENTED FOODS for HEALTH Changing the Way We Eat 75
Substitution guide
instead of Use
White flour Sourdough bread, noodles, sprouted whole-grain versions
Bread crumbs Sprouted rolled oats or crushed bran
White rice Brown rice, wild rice, quinoa, bulgur
Commercial cereals Fermented grains (rolled oats, rice), presoaked granola
Milk or cream Yogurt, coconut milk
Processed cheese Mature aged cheeses, seed cheese, goat cheese
Salad dressing Yogurt, miso, sauerkraut water
oil-based marinades Miso, balsamic vinegar, lemon juice, celery juice
Commercial dips Hummus, guacamole, salsa, with whey culture added
Mayonnaise Yogurt with sauerkraut water added, herbs
Table salt Miso, herbs, lemon or lime juice
Margarine Extra-virgin olive oil, coconut oil, butter, ghee
garlic Fermented garlic
Carrot sticks Fermented carrot sticks
Coleslaw Fermented carrot and cabbage, with or without added whey
Meats Tempeh, natto
Fish Natto sushi
Sugar Halve the amount, nutmeg, cinnamon, honey
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74 FERMENTED FOODS for HEALTH Changing the Way We Eat 75
If you decide to incorporate fermented dairy prod-ucts, consider adding yogurt instead of cream to sauces, marinades, and dips. You can add fruits, such as berries, and a small amount of honey to yogurt, which makes a delicious topping over pies and other desserts, or blend it up for a morning smoothie.
Try these foods and beverages to start:
• yogurt (raw, unpasteurized)
• aged cheese
• sour cream
• crème fraîche
• buttermilk
• kefir
• sauerkraut
• kimchi
• traditionally fermented pickled vegetables:
olives, pickles, capers, peppers
• traditionally fermented soy products: miso, tem-peh, tofuyo (fermented tofu), soy sauce, natto
• traditionally marinated vegetables: artichokes, olives, peppers, mushrooms
• cured meats: sausages, salami, corned beef, pepperoni (nitrate/nitrite free)
• umeboshi plums
• fish sauce
• sourdough bread
• kombucha
• wines (nonalcoholic)
• ciders
• sake
The best fermented foods are raw and unpas-teurized, have not been heated, and have been naturally fermented without alcohol or vinegar.
Heating foods above approximately 125°F (52°C) destroys live enzymes and prevents the popula-tion of beneficial microorganisms. If you purchase pasteurized fermented food products, make sure that they were not pasteurized a second time after fermenting (look for “contains live cultures”
on the label).
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