I WAS always under the impression that fermented foods were only yogurt, labnah, and brewer’s yeast. Little did I know that they also include pickles, soy sauce, miso, tempeh, sourdough, and some types of cheese (Roquefort, Stilton, Gorgonzola). What is the latest fad about fermented foods and what leads to their fermentation? This is the subject of our discussion today.
Fermentation is the product of interaction of bacteria in the air and carbohydrates in certain foods with the addition of salt or yeast. Fermented food destroys “bad” bacteria and re-enforce “beneficial” ones. The acidic byproducts result in active cultures that protect the intestines against “harmful” bacteria. Yes, “harmful” bacteria, because “beneficial” bacteria exist in the body to counteract bacterial infections and invasive microorganisms.
Active cultures in fermented foods are catalysts, which create enzymes to improve food (starches) digestibility and nutrient absorption. “Good” bacteria also activate the synthesis of certain vitamins in the digestive tract, creating an internal nutrient factory. Take for example fermented soy products like miso and tempeh. According to studies in Japan and the United States, they offer more anticancer properties and more isoflavones that benefit the heart and body than plain soy. Sauerkraut (German pickled cabbage) contains more cancer-fighting agents than raw or cooked cabbage. Kefir, a type of yogurt, has high amounts of live cultures (probiotics and polysaccharides) that protect against cancer and lead to longevity. By destroying bad bacteria in the intestinal tract, kefir and freshly-prepared yogurt boost the immunity to prevent diarrhea, infections (salmonella), and other digestive disorders that lead to intestinal and respiratory disorders, allergies, and eventually cancer.
Fermentation needs special environments to achieve the bacteria you need to protect your health with. To make yogurt, you should heat milk, let it cool a little, and then stir one teaspoon of live culture yogurt for each glass of warm milk. Pour the mixture in glass cups, cover them, and keep them in a warm place for several hours. There are special electrical machines that help the fermentation process. As soon as the milk is set, refrigerate the cups to preserve the healthy bacteria. The fresher the yogurt is; the more beneficial it is!
To make home made pickles, cut cucumbers, carrots, or cabbage the way you like. Put each kind with cloves of garlic and chilies (optional) in separate glass jars, sprinkle generously with sea-salt. Cover the salted veggies with a plate to push them down and leave jars open overnight to activate fermentation. Fill the jars with a mixture of water and a little vinegar the next day. Close jars tightly. Make sure the vegetables are submerged in brine or diluted vinegar for several days. Serve with meals.
To make moush (dressed yogurt) for breakfast or supper, put a kilo of live culture yogurt in a big sieve lined with a cheese cloth to drain for a few hours in the refrigerator. Add to it 250 g of French white sheep cheese or Feta, one crushed garlic, one teaspoonful of lemon zest, one tablespoon of chopped fresh or dry mint, a few whole and chopped green and black olives, teaspoonful of black seeds, a little cumin powder, a little turmeric, and chili powder if you prefer it spicy. Put the mixture in a glass jar and cover it with a thin layer of virgin olive oil. It keeps well in the refrigerator for several weeks. Serve with toasted Arabic whole bread (bur) for breakfast, snacks, or supper. Yogurt is particularly good with iftar (breaking fast) and for suhoor (meal before abstaining from food) when fasting during the holy month of Ramadan. Try to eat healthy food in order for your body to benefit from fasting.
Enjoy your healthy bacteria in a tasty way! Ramadan Mubarak to all.
(Mariam A. Alireza is a holistic science specialist. Send comments to [email protected]. Log on to arabnews.com for previous articles.)