Benefits of Fermentation

Fermentation is the process by which food is transformed (broken down) using bacteria or other microorganisms. Fermentation often delivers health benefits, sometimes changing foods that are hard to digest or even toxic in their raw state to food that can be digested more easily or eaten safely. Further, fermentation preserves foods for a period of time (though not forever).

The addition of bacteria and cultures adds back healthful elements that may have been purged in our bacteria-averse society, helping our bodies’ natural systems—including digestive and immune functions—to work more effectively.

Pickles and More at Saratoga Farmers’ Market
Locally, we have experts in fermentation at the Saratoga Farmers’ Market, which is open every Saturday during the winter from 9 a.m. to 1 p.m. at Division Street Elementary School (220 Division Street). Some of the fermented products currently at the indoor market include sauerkraut by Malta Ridge Orchard, and pickles and other products by Puckers Gourmet.

Malta Ridge Orchardproduces its sauerkraut the old-fashioned way—without any vinegar—just letting the layers of shredded cabbage and some added salt work together in combination over a period of time. The liquid in the sauerkraut is created by the salting and fermentation process, which draws moisture from the cabbage. The finished product, packed in a variety of jar sizes, is pleasantly fermented but still very fresh tasting.

Puckers Gourmet, another market vendor, provides a variety of pickles as well as international cabbage favorites such as kimchi and pak dong. The company’s foods are raw and vegan, free of all preservatives, wheat, soy and gluten. All products are fermented in 64-gallon Kentucky oak whiskey and bourbon barrels, which adds a subtle oaky flavor to the products.

"Some fermenters add live cultures to their brine, but we do not. We let lacto fermentation happen from start to finish on its own every time. We do not inoculate,” explained Kelley Kochan of Puckers Gourmet.

The fermentation process produces Lactobacilluslive cultures, with similar associated health benefits of probiotics that the yogurt industry has promoted so heavily in its marketing during the past few years.

Kelly further explains, "People ask all the time how fermenting is different from canning. Canning involves cooking the brine, which essentially kills the product. Fermentation never uses heat, creating a live healthful product."

At the recent Rosendale International Pickle Fest and Competition held the Sunday before Thanksgiving in Rosendale, New York, Puckers Gourmet won awards in three categories: first place for its cabbage and carrot combination called Pak Dong; second place for its brilliantly colored Kimchi; and third place against a broad field of competitors in the Full Sour Pickle category. You can sample all these products each week at Puckers Gourmet’s table at the Farmers’ Market.

Serving Ideas

Wondering how to try some new fermented products in your weekly menus? A little can go a long way, both in terms of flavor and health benefits.

Try adding fermented vegetables like kimchi as an accompaniment to something plainer in flavor, such as rice, or put some pak dong inside a fish taco. Or, try some in a sandwich or on a salad. The pickles pair well with a variety of foods, and also make a nice snack, straight from the jar.

Sauerkraut is often added to deli sandwiches, in the same way a pickle might provide crunch and zest, but it also goes well with potatoes and winter stews, providing a tangy bite to contrast with mellow, slow-cooked flavors.

Learn More

The 2012 book from fermentation expert Sandor Katz, The Art of Fermentation, details the methods for making many fermented foods. He’s been covered extensively in the media, including an article last September in The New York Times and this great June 2012 interview on National Public Radio.

On a much lighter note, if you want a chuckle from some crazy pickle trivia, try this article and see if you can envision yourself being crowned the Grand Dillmeister and leading a parade in Michigan. Or, how about dipping into a crock of Kool-Aid soaked pickles, a style of pickles which evidently has some fans in the Mississippi Delta region?

Curious about my opening statement that fermentation is a trend for 2013? To explore some of the prediction and trend lists for this year, take a look at this recent post on Nutrition Unplugged.

In a future post, I’ll cover other Farmers’ Market products that benefit from fermentation or live cultures, as well as a few more local resources where you can purchase products or learn do-it-yourself techniques.