Preservation of food
is an ancient practice that has helped to sustain
civilizations for hundreds if not thousands of years.
The need for man to extend the life of his food
supply, especially perishables, is a basic survival
instinct that has taken many forms, one of which is fermentation.
History
of Fermentation
Historians agree
that fermentation of food has been around a long
time, most likely dating back to Neolithic times. It
is believed that the ancient practice of using salt
as a food preservative led to the discovery of
fermentation. While early societies did not know or
understand the process, they relished the
transformation of ordinary foods into tasty
variations that lasted for long periods of time. For
many, the process was mysterious, magical, and
miraculous. Some cultures attributed fermentation to
be a gift from the gods and built shrines at their
breweries to honor respective deities.
Early forms of fermented foods included wine, beer,
unleavened bread, and cheeses. As civilizations
developed, especially in Asia, fermented milk
products appeared (yoghurt, miso, shoyu) as did
vinegar (soured wine), pickles, sauerkraut, butter,
and assorted alcoholic beverages (mead). More
recently, fermentation has been used in industry to
produce vitamins B-2 (riboflavin), B-12, textured
protein products, antibiotics, citric acid, and
gluconic acid.
The mystery of
fermentation began unraveling in the 1500s with the
invention of the compound miscroscope. With the
ability to peer into the invisible world of microbes,
the age of microbiology had arrived. In 1675 the
Dutch merchant Anton van Leeuwenhoek startled the
world by his discovery of what he called
"animacules"--- now known as
"protozoa". The study of microbes continued
with the the work of Lavoisier in the early 1700s who
studied the process of transforming sugar to alcohol
and carbon dioxide (as in wine) and Georg Stahl
(1697) who held that fermentation was a process of
chemical reaction and yeast. These men believed that
the chemical changes resulting in fermentation were
attributed to either the catalytic action of yeast
cells or the molecular vibrations from decomposing
organic matter, i.e. death of the cells. Thus came
the conclusion that putrefaction, spoilage, and
fermentation were all considered to be processes of
death, not life.
Fermented foods as living foods, however, was yet to
be discovered. Research into the 'bubbling quality'
of the fermentation process (bubbling, i.e. 'boiling'
in Sanskrit ) further advanced in the mid-late 1800s
with the discovery of bacteria. This revelation
sparked many scientists on new quests and ignited
controversy over whether fermentation was a dead or a
living organism. Chemists maintained that
fermentation was attributed to catalytic action or
molecular vibrations involving enzymes, but the
debate was settled in 1857 when Louis Pasteur,
through a series of experiments, proved that acid
fermentation was caused by living organisms. In 1877
Pasteur documented his findings in a work entitled,
'Life without Air', wherein he declared that specific
types of microorganisms cause specific types of
fermentation and end products.
However, German
Chemist J. von Liebig believed that fermentation was
primarily a chemical rather than a biological
process. History has since shown, with the discovery
of enzymes, that both men were correct in that
fermentation is both a chemical and biological
process.
Fermentation:
What is it?
It is asserted
that fermentation is the chemical transformation of
organic substances into simpler compounds by the
action of enzymes, complex organic catalysts, which
are produced by microorganisms such as molds, yeasts,
or bacteria. Enzymes act by hydrolysis, a process of
breaking down or predigesting complex organic
molecules to form smaller more easily digestible
compounds and nutrients. About eight types of molds,
five of yeasts, and six of bacteria are found in
fermented foods. Some of the most common molds
include Aspergillus, Rhizopus,
Mucor, Actinomucor, and
Neurospora species; the yeasts are Saccharomyces
species; and the bacteria are Bacillus and Pediococcus
species plus any or all of the species.
Fermented
foods: Why are they healthy to eat?
Apart from extending the life of certain foods,
fermented foods are popular for their taste and
proven health benefits. Fermented foods help the body
in numerous ways:
1. Detoxify
the body, fight infections, reduce cholesterol
levels, and support digestive and immune systems.
2. Act as powerful anti-oxidants that may help and/or
prevent cancer and other health issues.
3. Improve
digestion because they are partially
digested before consuming them. In addition,
fermented foods are known to reduce or eliminate
carbohydrates that are believed to cause flatulence.
4. Restore the
proper balance of bacteria in the gut. They
promote growth of lactase, lactic acid, and other
chemicals that battle harmful bacteria in the
intestines. Introducing good bacteria in the
intestinal tract is known to resolve numerous
digestive disorders, including constipation,
irritable bowel syndrome, yeast infections,
allergies, asthma, lactose and gluten intolerance,
and more. All of these conditions have been linked to
a lack of good bacteria in the gut.
5. Rich in
enzymes. Enzymes are the catalyists that
help utilize food in the digestive, absorption, and
assimilation process. Fermented foods promote the
growth of digestive enzymes. The body’s supply
of enzymes decreases with age, and this fact causes
many scientists to hypothesize that guarding against
enzyme depletion will not only enhance quality of
life but longevity.
6. Good source
of amino acids, minerals, omega-3 fatty acids, and B
vitamins- especially vitamins B-2 and B-12.
7. Help the
body absorb nutrients. Ingesting nutrients
is only as affective as the body's ability to absorb
them. Otherwise, they are useless. Improving
digestion improves absorption of nutrients which
ultimately improves quality of life.
8. Preserves
food for longer periods of time. The
microbial action inherent in fermented foods
naturally extends the life force in food. Sauerkraut,
pickles, salsa, and other food combinations will keep
for months.
9. Fermenting
food is inexpensive. Few ingredients are
necessary and the varieties of foods used are usually
reasonably priced.
10. Fermenting
food increases the flavor. The taste of many
otherwise bland, unexciting foods are enhanced by the
fermentation process. Texture, appearance, and aroma
are also known to improve.
Fermenting
foods: Engaging the process
Perhaps the most popular and frequently
eaten fermented food is sauerkraut, i.e. cabbage that
has succumbed to the miraculous microbial process.
Sauerkraut is enjoyed as a side dish or a tasty
garnish to cooked as well as raw foods. However, many
foods other than cabbage can be fermented. Root
vegetables such as beets, carrots, parsnip, radish,
etc. ferment well as do other vegetable varieties
such as onions, cucumbers, and beans. Surprisingly,
fruit can also be fermented.
Supplies
needed
1. Food. Make your food choices and then
wash, rinse, and dry well. Use perferably unblemished
produce that is organic, because chemical fertilizers
and/or pesticide residues in conventionally-grown
produce are heightened in the fermentation process, a
fact which presents potential health risk. Therefore
choose produce that is as pure as possible.
2. A ceramic crock, bowl, canning or other
type of glass jar. Plastic containers are
not recommended, since plastic leaches (gasses out)
chemicals into food.
3. Good quality salt. Recommended
choices include Celtic, Gray, Redmond, and Himalayan
Living Crystal salt. Medium-coarse or finely ground
is best. Avoid popular iodized salt.
4. Quality water- filtered or
spring.
5. Organic herbs and spices for seasoning.
Once supplies are in
place, it is time to create!
Fermented
Foods: Comments and conclusions
Our brief and somewhat limited experience with
fermented foods at The Living Way proves to us that
preserving the garden harvest in this manner is both
fun, easy, and rewarding.Anyone can do it! While it
takes time to 'feel' the process, the learning curve
is relatively short.
The investment of time
and effort to preserve food the 'old-fashioned,'
fermented way is off set by the health benefits.
Fermented foods are an excellent, natural way to
support digestive health. Digestion is the most
important system in the body. If the body cannot
properly digest/absorb food, it cannot function.
Adding fermented foods that are rich in enzymes and
good bacteria to the diet is known to solve many
digestive problems, large or small. Many
digestive/intestinal disorders result because of
insufficient good flora in the gut. Such a deficiency
is largely caused by poor diet, the consumption of
pharmaceutical drugs (especially antibiotics) and
poor lifestyle habits such as tobacco and alcohol
use. both of which kill good bacteria in the gut.
Fermented foods act as a natural probiotic to replace
and re-balance the good bacteria in the gut. For this
reason alone, consuming fermented foods on a regular
basis can produce remarkable health improvements.
Fermented foods are
acidic by nature. Therefore they should be eaten with
discretion as a healthy addition to an otherwise
alkaline, living foods diet.
Many raw foodists consume little or no fermented
foods because of their acidity. Nevertheless, adding
fermented foods to your daily diet has
surprising health benefits.
For the sake of
reference, home-made fermented foods do not need
refrigeration, but can be placed in a cool/cold place
or refrigerator to slow the fermentation process.
Heat activates the live culture and therefore,
fermentation should be regulated accordingly. A longer
fermentation produces stronger taste and increases
the beneficial flora such as lactobacillus plantarum
which breaks down the sugars and starches contained
in vegetables. At no time in the process should
fermented foods be heated. Serve them as a side dish
or snack to add extra LIFE to your life!
Fermenting foods is a
healthy, fun adventure. Preserving the harvest can be
a wholesome experience for friends and family, a
lesson in nurturing and encouraging one another
toward a better quality of life. Instead of letting
the harvest slip by or investing in store-bought
fermenteds, take time to ferment! You will be glad
that you did!
_____________________________
References and
recommended resources:
Wild Fermentation- Sandor
Ellix Katz
here:
http://www.wildfermentation.com
Fermentation How-to's here:
https://www.youtube.com/@CleanFoodLiving
Native-American Food Preservation
Techniques
Back to Living Letter #146 / index
