Would you be scared to eat something left out for days and not stored in the refrigerator? What if I told you it can be safe?
Fermentation
Fermenting foods to preserve them has been around for many years. It was one of the main ways to store foods in home pantries decades before. Fast forward to today, we are getting fewer benefits than we used to due to the need for more knowledge on these lost skills.
Dr. David S. Ludwig explains his hypothesis in a Harvard Health Publishing article. He states, “Recent research suggests that the type of gut bacteria in the bodies of Americans is changing. One possible reason is that the microbiomes in our bodies are not regularly replenished the way they were in past generations. That’s because of changes in the American diet — particularly the rise in processed foods — and because of better hygiene, which cuts down on the number of microbes people are exposed to naturally through dirt and other contaminant. — In addition, antibiotics are used widely and can kill off beneficial organisms along with the bad ones.” (Ludwig. 2021).
So, we know our microbiome is suffering due to processed foods, preservatives, and the use of antibiotics. But how can we be proactive in the process? I am happy to tell you there are so many options. From sauerkraut, pickled onions, and pickles to sourdough bread, greek yogurt, kefir, kombucha, and so many more! These superfoods contain probiotics, the good bacteria you want in your body, especially if you have recently been sick or had to take an antibiotic. Let me tell you about two probiotic foods you could start making from scratch at home this week.
Homemade Sourdough
Sourdough is super delicious! It is nourishing with probiotics, which provide good bacteria for your gut health. Sourdough made from home is easy to digest and gluten-sensitive friendly (not for those with celiac). Lisa Bass states in her blog, “Phytic acid (that is naturally present in wheat), is an anti-nutrient that blocks absorption of the nutrients found in wheat. During the fermentation, this gets broken down and the nutrients are more bio-available to the body.” I love Lisa from Farm House on Boone. She knows about everything sourdough and has fantastic recipes on her website (my favorite is the sourdough pancakes-yum!), as well as step-by-step instructions and videos on her website and YouTube. I will link her below, so go check her out. I promise you will be satisfied.
Let me reassure you if the idea of a sourdough starter makes you nervous about growing harmful bacteria. Justine Dees P.H. D states in her American Society for Microbiology article, “What we know with certainty about microbes in sourdough starters is that they include lactic acid bacteria and yeast. The yeasts cause the dough to rise by creating carbon dioxide bubbles, while the lactic acid bacteria provide the sour flavor (in the form of acetic acid and lactic acid) and preserve the bread by lowering its pH, which prevents the growth of food-borne pathogens.”
Why I started making sourdough
When I would go to the grocery store and read the ingredients of the loaves of bread, it would be frustrating because there were always unnecessary ingredients listed on their packaging. Conventional grocery store brands have DATEM, vegetable oil, soybean oil, high fructose corn syrup, cellulose gum, and more. When it is homemade, you know exactly what is in it, which brings me so much peace. It is also much cheaper to make your bread from scratch at home. When I finally found bread with decent ingredients at the store, it cost nearly $5.00 for half a loaf. Though the ingredients were better, it was outside our budget. So I decided enough is enough. I don’t know how, but I will make bread for my family. Have you ever felt the same way?
Here is what you need to get started
All you need to start your sourdough starter is a mason jar, flour, and water. Can you believe that is all? When you feed your starter with water and flour and sit it on the countertop, it will become bubbly and double in size. The smell of sourdough starter is one of my favorites. You can add this bubbly active starter to a bowl, replacing the commercial instant yeast packs you usually use to make bread. Then add your flour, water, and salt.
You are now making from scratch bread with your own hands. Not only is this great for your family’s health, but it is also empowering to have these skills to see how you can serve and provide for your family in a way you probably didn’t think you could. But let me tell you, sister, you can do this and much more than you think you are capable of!
Homemade Sauerkraut
SauerKraut is full of probiotics, and it is so easy to make. All you need is cabbage, water, salt, and a jar. Thats it! You finely cut up your cabbage and add salt. The recommended amount of salt is 2g for every 100g of sliced cabbage, usually about two tablespoons. After you put this into your jar, you can use a pestle or spoon to squish the cabbage to get the water from it. Once you do this, fill the jar with water so all the cabbage is covered and not touching the air.
You’re all done now; let it sit on your kitchen counter for up to 7 days, depending on how sour you want it to be. I kept mine out for seven days, and it tasted about like the standard sauerkraut sourness. Throughout the days that it is fermenting, check it to make sure that none of the sauerkraut is emerging above the water. If it is, do not fret; add more water to the jar to cover it and continue like you were. Store it in your fridge after day seven or as long as you want to ferment it.
I hope you find as much joy as I have by learning more of these skills and seeing what you can create. If I can do it, anyone can.
Lord, thank you so much for the reader; I pray that they feel encouraged to do the things they don’t think they can do. May we remember that you have made us to work with our hands? You have given us brains to learn new things. May we glorify you in all we do. To you all the glory. Amen.
SOURCES
Bass, L. (2023, April 10). Beginner’s sourdough bread recipe. Farmhouse on Boone. https://www.farmhouseonboone.com/beginners-sourdough-bread-recipe
Dees, J. (n.d.). The sourdough microbiome. ASM.org. https://asm.org/Articles/2020/June/The-Sourdough-Microbiome#:~:text=The%20yeasts%20cause%20the%20dough,growth%20of%20food%20borne%20pathogens.
Ludwig, D. S. (2021, April 19). Fermented foods can add depth to your diet. Harvard Health. https://www.health.harvard.edu/staying-healthy/fermented-foods-can-add-depth-to-your-diet