An introduction to fermentation

Contact: Z uzana Smi th, nutritional therapist www.zsnutrition.com Phone : 07726 184264 Email: zsnutr iti on@hotmail .com F a cebook : Zuzana S mith nutrition Instagram : @zsnutrition fermentation introduction to You may have noticed the recent boom of all things fermented on supermarket shelves and maybe you wondered what these new mysterious products are, and how to pronounce some of their names!

Kefir, Kimchi or Kombucha are not a new trend. The process of fermenting foods – to preserve them and to make them more digestible and nutritious – is as old as humanity and widespread across all corners of our planet.

What happens during fermentation?

When microorganisms (bacteria, yeasts) are exposed to carbohydrates in food and are kept under certain conditions, they will feed on the sugars, digesting them into carbon dioxide (aka bubbles), alcohol and different organic acids. These metabolic by-products, alongside the organisms that are being cultivated, preserve a selective environment that stops the growth of pathogenic bacteria which would otherwise spoil the food.

Some may not realise it, but fermentation gives us many of our most basic staples such as bread, yoghurt, cheese, coffee, tea, chocolate, wine, soy sauce and beer to name a few.

Fermentation is everywhere. Always. Microscopic organisms are essential to life’s processes, they are in every breath we take and every bite we eat and try - as many do - to eradicate them with antibacterial soaps, antifungals or antibiotics, there is no escaping them. All forms of life on Earth spring from bacterial origins – microorganisms are our ancestors and we have evolved to live in a

symbiotic relationship - in harmony within an ecosystem for the benefit of each other.

Unfortunately, most of the Western population doesn’t play their part in this symbiotic relationship yet expects our microbes to perform their impressive array of tasks, for example: • Breakdown + absorption of complex nutrients • Immune regulation – protection against pathogens, training our immune cells • Production of vitamins & enzymes • Hormone + nervous system regulation • Digestive processes and many more.

When you realise that the gut microbiome affects virtually all aspects of human health, it is easy to understand why it’s critically important to support its diversity and balance.

flakes ( callled Gochugaru) –in international 2cm strips, place in a bowl and sprinkle with the lightly juices, approx. 2 hrs or overnight 3/ In the meantime, combine all other ingredients in a blender /food processor and the excess water released from the cabbage to make ve a blender , just g rate finely 4/ Drain excess water from the wilted cabbage. Ad d the paste and massage it into Enter stinky cabbage and bubbly creations .. Fermented foods and drinks are alive with microorganisms, vitamins, enzymes and organic acids. The seemingly endless variety of fermented produce gives us flavours and smells that are strong and pronounced – consuming these wonderful concoctions (and no, beer doesn’t count! ) is a rather enjoyable, simple and empowering way to modulate your microbiome and thus build a foundation for strong health!

Whether you’re new to fermentation or would like to deepen your knowledge of the subject – why not get in touch? I run regular fermentation workshops in Tring and love sharing my passion for all things fermented!

clean jar, press the cabbage down so it's submerged under the 2in gap at the top as the cabbage will start bu bbling and rising 6/ Let it ferment at room temperature for 14 days, pressing down daily into a fridge . It will keep for months, just wipe the mo uth you take some out.

Contact: Zuzana Smith, nutritional therapist

W | zsnutrition.com T | 07726 184264 E | zsnutrition@hotmail.com Facebook | Zuzana Smith nutrition Instagram | @zsnutrition

Due to Covid-19 regular workshops will resume as soon as it’s possible. Contact us or follow us on social media for info on online workshops.

Try this...

Korean kimchi - it is a powerhouse of nutrients and can be eaten as a condiment with almost anything - try with a burger, salad, rice, eggs, cheese..or straight from the jar!

Ingredients ( for a 2-litre jar)

• 2 heads Chinese cabbage • 3 tbsp sea/ rock salt • 1 medium daikon radish/mooli • 14 cloves garlic, peeled • 4 tbsp grated ginger • 2tsp unrefined sugar • 6 tbsp Korean pepper flakes ( called Gochugaru) – in international supermarkets or online • 1 red chilli pepper • 1 bunch spring onions

Method:

1. Cut the Chinese cabbage into 2cm strips, place in a bowl and sprinkle with the salt, massage in and squeeze lightly 2. Let the cabbage release its juices, approx. 2 hrs or overnight 3. In the meantime, combine all other ingredients in a blender/food processor and blend into a smooth paste. Use the excess water released from the cabbage to make it easier to blend. If you don’t have a blender, just grate finely 4. Drain excess water from the wilted cabbage. Add the paste and massage it into the cabbage (use gloves) 5. Transfer into a clean jar, press the cabbage down so it’s submerged under the liquid. Leave a 1-2in gap at the top as the cabbage will start bubbling and rising 6. Let it ferment at room temperature for 14 days, pressing down daily 7. Close tightly and transfer into a fridge. It will keep for months, just wipe the mouth of the jar clean each time you take some out.

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