I’ve been in the very good habit lately of leaning heavily on lacto-fermentation to pre-digest the foods our family eats. Culturing, fermenting, sourdough-ing, kraut-ing…our kitchen has been a hotbed of activity, but not always a lot of elbow grease on the family’s part.
After spending the better part of this last year reading and re-reading The Art of Fermentation by Sandor Katz, I’ve felt compelled and encouraged to just sit back and let the bacteria do a lion’s share of the digestive work, so we don’t have to. (The digestive equivalent of comfortably reclining, quaffing champagne and noshing bon-bons.)
And it has been a good move!
We had decided some time back to work on incorporating some grains back into our months’-long grain-free diet, and as with any move to eat grains, we did so with the expectation that they would always be properly-prepared by a long, warm-water soak before cooking. The removal of various anti-nutrients by this simple first step is paramount to getting more nutrition from the grains, and mitigating the mineral- and protein-leaching that consuming unsoaked grains can lead to.
But adding in a little fresh culture to that warm, long watery soak–by way of whey from yogurt or kefir, or a splash of water kefir–provided the additional benefit of allowing the cultures to pre-digest the complex carbohydrates in the grains, leaving us with much more digestible simple sugars. Yay! And everything took on that wonderful, slightly-tart flavor of sourdough (and once a palate gets a taste for sourdough, anything less tastes bland and simple)–Yay again! But possibly best of all, the grains didn’t feel like a brick in our bellies–even pancakes and hot cereal have been very well-digested, where we are full, but not at all bloated or logy. Yay!
At one point last week, I counted 9 different ferments happening in our kitchen. And while that certainly seems like a lot, it’s important to remember that the process of creating lacto-fermented foods requires time. Rome may have not been built in a day, but culturing a quart of milk to become yogurt takes about a third of a day, and that’s a little longer than simply picking a container off the shelf at the grocery store. But the benefits are innumerable if you do allow the time for your homegrown cultures to go to work for you. Most commercially-prepared yogurt goes through a hastened culturing process, that does not allow for the more complete conversion of what are for many troublesome milk sugars (lactose) into the gut-benefiting, probiotic bacteria. And, if you have access to raw, grass-fed milk, then you are able to make a very nutritious food, indeed.
Similarly, making fermented veggies at home–most widely-known as sauerkraut–allows you to make a condiment teeming with beneficial bacteria, with the ingredients you choose. Many people have issues with thyroid function–whether it be diagnosed or sub-clinical–and consuming raw sauerkraut of cabbage can actually further dampen thyroid function. It turns out that the fermentation process does not degrade the thyroid-dampening effects of brassica-family vegetables, of which kale, cabbage, bok choy, cauliflower and many others belong. Now, a little raw or fermented brassica veggies isn’t going to squelch most people’s thyroid activity. But if a person is inclined to eat a few spoons’ full of fermented veggies in a day (read: me), then, making a kraut that leans more heavily on other types of vegetation–zucchini and other summer squashes, carrots, cucumbers, onions, garlic, chard, lettuces–might be a good option. Again, this just takes time to let those good bacteria do their good work for you.
And there are more ways we’ve been using the cultures…to make bread, to prepare beans for cooking, as a base for refreshing and calming drinks, in making pancakes, and even as skincare! The ways to use them are only as limited as our ingredients on hand and our imaginations. I’d love to hear from you on what you’re culturing and fermenting, what your favorite cultured foods are, how you’re using these foods in your life. Please leave a comment or contact me–there is always more to learn and share!