Classic Sauerkraut with Caraway Seeds, Carrots/Beets with Juniper Berry, Simply Beets
made with organic veggies from my garden.
In hard times, people will find ways to reduce their consumption of store-bought foods.
During World War II, victory gardens saved the lives of millions of Londoners and French town-people walked and biked miles to go cultivate their little plots of land on the outskirts of big cities. What couldn't be eaten right away was processed for preservation.
In every corner of the planet and from times immemorial, humans have fermented their foods not only as a mean to keep for later use but to enhance the nourishment that they provide.
On the African continent, the Ethiopians have soured teff flour to make injera, a type of spongy bread used to sop up vegetables and meat dishes. Cassava, a tuber similar to potato, is fermented all over West Africa. The Koreans have their Kimchi. The Bulgarians shared their longevity and their yogurt with the rest of us. The Japanese eat more fermented foods that I can think of: miso, natto, tsukemono...The French (them again...sorry, I'm a bit biased when it comes to Froggies...) refined the unmistakably pungent sourdough bread that millions of bakers have perfected. They've made some the world's best wines, vinegars and cheeses for centuries
And there is the famed sauerkraut, already found in China 2000 years ago. From there, it possibly made its way to Eastern Europe in the saddle-bags of Genghis Khan.
Lacto-fermentation is the process during which lactobacilli organisms (naturally present on cabbages and other vegetables grown in soils that are fertile, organic and full of minerals) convert the sugars and starches in the veggies into lactic acid. Lactic acid is the natural preservative present in fermented vegetables that gives them their lovely tart flavor. Lactobacilli organisms convert the sugars into lactic acid when high quality sea salt is added to the vegetables. No vinegar is needed.
This method of food preservation enhances the life in the vegetables and it enhances yours!
Regular consumption of lacto-fermented vegetables has many benefits:
-maintenance and re-establishment of beneficial intestinal flora,
-helps digestion,
-relieve constipation,
-decreased allergies,
-great source of vitamins, enzyme, acetylcholine
Did you know that 90% of your genetic material is not yours, but instead belongs to the bacteria, fungi, viruses and other microorganisms that form your microflora? It seems that we are big transport systems for the little guys, doesn't it?
These gut microbes may be tiny but researchers keep discovering the important roles these organisms play in our overall health and well-being. We now know that the micro-flora influences our:
-genetic expression
-immune system
-weight
-risk of many chronic and acute diseases, from diabetes to cancer
-lately, some research discovered that a certain set of these microbes may actually influence the activity of genes in your brain. They may have a role in manipulating our behavior and our memory.
According to an article in the Guardian of April 19, 2012:
"Acquisition of intestinal microbiota in the immediate postnatal period has a defining impact on the development and function of the gastrointestinal, immune, neuroendocrine and metabolic systems. For example, the presence of gut microbiota regulates the set point for hypothalamic-pituitary-adrenal (HPA) axis activity."
But our colonies of friendly-bacteria are under constant assault from our lifestyle choice:
-antibiotics
-chlorinated water
-antibacterial soap
-agricultural chemicals
-pollution
Some things are difficult to avoid, but every time we eat meat from CAFOs (confined animal feeding operation) we absorb huge amount of the antibiotics that are given to the animals not only to treat diseases but to cause rapid weight gain. Consuming meat from grass-fed, humanely raised animals is crucial to avoid this over-exposure to highly damaging antibiotics.
According to The Washington Post of August 22, 2012:
"The use of antibiotics in young children might lead to a higher risk of obesity, and two new studies, one on mice and one on humans, conclude that changes of the intestinal bacteria caused by antibiotics could be responsible. Taken together, the New York University researchers conclude that it might be necessary to broaden our concept of the causes of obesity and urge more caution in using antibiotics." Washington Post, August 22, 2012.
Proper nutrition means getting the right type and amount of nutrients that our biological processes need, but we also need to nourish the non-human cells in our body, our gut micro-flora.
Luckily, very good commercial fermented vegetables are available in fine grocery stores and farmers markets.
Here in Seattle, we are blessed with Firefly Kitchens and their tasty offerings.
http://www.fireflykitchens.com
Making your own is cheap and fun. Gazillions methods and recipes are available on the net.
Here's a simple one, for beginners:
Chop or grate your chosen vegetables. The smaller they are the more readily they will release their liquids
and the better they will ferment.
Mix all vegetables in a large bowl and massage them well. They will release their liquid.
Add the salt while mixing, to taste. A quart of sauerkraut will have at least 1 to 3 Tbsp of salt.
Pour the liquid and the vegetables into a jar.
Press down to release any air bubbles and to submerge the vegetables completely.
A weight such as a smaller jar filled with water can be placed on top. Cover with a cloth to keep insects
out or simply cap the jar once the vegetables are submerged (without adding the weight). Open the jar
daily to release the pressure and to taste your kraut.
Keep the veggies at room temperature for at least 4 to 7 days. The warmer it is the faster they will culture.
Once you like the way they taste place the jar in the refrigerator where it should keep indefinitely.
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