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Lactic Acid Fermentation of Vegetablesby
Louise Frazier Each year
the growing season should yield produce for lactic-acid fermentation,
as there
is such a wide variety of vegetables that could be used. Thomas Stenius
operates a flourishing enterprise in A good
fermented product begins with healthy soil. In Fermentable
lactic acid bacteria are contained in the intercellular spaces as well
as on
the surface of vegetables grown with biodynamic/organic compost.
Fermentation
is best when lactic acid can develop solely through the vegetable’s own
capacities. A good quality storage vegetable can be held for a time at
cool
temperatures before fermenting. The root vegetables and a good quality
cabbage,
for example, may be fermented until the winter solstice. Others, such
as
cucumbers, green beans, peppers, broccoli, cauliflower or Swiss chard
stems are
best fermented fresh from harvest. Fermentation
starts in the preparation phase, beginning with the first cut into the
vegetable whereby decomposition occurs and continues for a time, until
lactic
acid begins to develop and predominate the process. Then there is a
change to
revitalization. The first three days of fermentation are critical for
this. Correct
temperatures must be maintained. Fermenting temperatures vary according
to each
vegetable’s needs. After 10 to 21 days at the correct temperature,
fermentation
is complete. The vegetables must then be kept 6 to 8 weeks at a cold
temperature for the aroma and taste to develop. Only then is the
process
complete. Fermentation and storage periods require darkness. Annelies
Schoeneck, from whom Thomas learned the art of fermentation, spent many
years
in the same part of Cooking is
not necessary for vegetable fermentation, with the exception of green
beans.
They are the only vegetable that needs to be cooked briefly before
fermenting
so that the toxic substance phasein contained in leguminous vegetables
decomposes. Also, unpeeled red beets should be blanched to kill
unwanted
bacteria on the surface; otherwise they can be peeled, which is not
usually
necessary in other root vegetables. Herbs and
spices make an important contribution to the fermentation process. They
are
rich in minerals and trace elements that are often lacking in our
modern day
diet, and they enhance the flavor of fermented foods. Their particular
value to
the process is in preventing decay, thereby improving the keeping
quality of
the product. Salt is also significant in fermentation, using 0.8% to
1.5% of
total prepared vegetable weight — 1 tsp. per pound. Similar measures of
herbs
and spices are recommended. Salt prevents putrification from the break
down of
protein present in vegetables and keeps yeast from developing the
environment into
an alcohol fermentation, leading to decay. Cucumbers require 1.5% to 2%
by
weight, as they contain a lot of water and water is added for
fermenting. Salt
that is not iodized, such as sea salt, is recommended, as added iodine
kills
necessary bacteria. By
carefully guiding this living process of fermentation from selection to
table, a
delicious food can be offered to brighten the dark wintery season and
improve
health. Recently, lactic acid fermentation has been rediscovered after
it was
almost lost as an art in western civilization, while chronic disease
has risen and
immunity levels lowered. Since earliest times every culture appears to
have had
lactic acid fermentation in one form or another, and some still do. We
have all
heard of Russian borscht, traditionally made from fermented beets;
yogurt, a fermented
milk product from the Barrels of
sauerkraut enabled ships like those of Captain Cook to be at sea for
long
periods of time, maintaining a healthy crew without any cases of
scurvy. Not
only is vitamin C preserved in lactic acid fermentation, but healthy
intestinal
flora are able to be built up in the human organism to combat disease.
Annelies
Schoeneck calls fermentation the “medicinal art of the kitchen,” and
recommends
eating a little fermented food every day for health, preferably raw, as
its
valuable acetylcholine and enzymes are killed when heated above
112°F.
Acetylcholine has a calming effect on the nervous system and is
beneficial to
the heart and blood pressure. Enzymes are required in the metabolic
process,
many of which must be obtained from our food, as is vitamin B12, which
develops
with the build-up of lactic-acid in fermented vegetables, and is
essential to blood-cell
formation and DNA synthesis. We cannot produce it ourselves and need
trace
amounts of it to live. Lactic acid itself is excellent for our
digestion. It
normalizes the acid level of our intestines and stomach, acts as a
disinfectant
killing infectious bacteria, and helps restore healthy bacteria. Since
antibiotics
destroy good and bad bacteria alike in our systems, eating fermented
vegetables
during and after taking them helps rebuild our body’s defenses.
Sauerkraut, as
well as the crushed juniper berries added to it, are beneficial to
people with
diabetes. Dr. Louis Pasteur declared sauerkraut to be the healthiest of
vegetables. It has been prescribed for colds, grippe, to clean the
colon, lungs
and blood, for pregnancy, and even against worms. With all its
cleansing
capabilities, it is recommended for skin problems, especially acne.
Fermented
vegetables have been found to be helpful in fighting candidia, in
stimulating
the immune system, and in normalizing cells tending towards cancer,
according
to recent studies in At the
request of some Coop members, I will be giving workshops on preparing
lactic
acid fermented vegetables in the fall. They are scheduled for Tuesday,
September
20 from 2 to 4 pm; Wednesday, October 19 from 10 to 12 noon; and
Wednesday,
November 16 from 6 to 8 pm in the Coop Café from 11 am to 1 pm.
Call Nate at the
Coop to reserve a place, as space is limited. Please bring an apron! (Several
varieties of fermented vegetables — including beets, carrots and daikon
— are
available in the refrigerator case at the Coop. – ED.) Louise
Frazier:
All Rights Reserved 8/20/05 |
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