Embrace fermentation with these 3 recipes
We don’t often realize how many common foods undergo this preparation
When thinking of fermented foods kombucha and sauerkraut are among the first to come to mind. But so many everyday foods are actually the result of the fermentation process.
This centuries-old method had been used to preserve food long before refrigeration became available. In essence, fermentation occurs when food is exposed to certain microorganisms that consume carbohydrates (such as sugar) and give off alcohol and acids as a byproduct. The environment created by these bacteria is too hostile (acidic) for other harmful bacteria to survive, such as those that cause food to rot, thus extending the foods shelflife. It’s why a pickle lasts longer than a cucumber.
Alcohol is probably the most widely consumed fermented beverage. In North America the more mainstream foods recognized as fermented include yogurt, pickles, kimchi, kombucha, miso, kefir injera and skyr. But there are many other fermented foods that are so common we don’t often realize they are fermented: Cheese, sourdough bread, chocolate (cocoa beans are fermented for a few days before roasting). And so many condiments: Tabasco, soy sauce, Worcestershire sauce, mustard and vinegar. Odds are, we eat at least one fermented food every day.
As far as promoting gut health, the theory is that, in fermented foods, the “bad” bacteria that cause bloating and constipation are outnumbered by the “good” bacteria that aid digestion. Science has yet to determine exactly how fermented foods work in the human body. But we know how they work on the taste buds: Fermented foods bring a wonderfully tarttang or a deep umami flavour that brightens and intensifies the flavours of any dish.
Home fermenting isn’t difficult, but it takes a few days or months before you can enjoy that homemade kimchi, kombucha, yogurt or beer. So while waiting for your home batch to ferment, try these three dishes made with supermarket avail- able fermented foods.
Kimchi and Tofu Soup
Star Tested Fermented foods used: kimchi, miso paste, gochujang At its simplest, traditional kimchi soup is kimchi boiled with gochujang (Korean fermented chili paste), tofu and water then garnished with green onion. This version gives additional heat with gochujang and a salty miso kick. Korean home cooks typically add pork belly or canned tuna but I love the chewy and earthy flavours dried shiitake mushrooms bring. Gochujang is found at Asian grocers, ranging from mild to extra hot. 2 cups (500 mL) kimchi with juice
4 cups (1 L) water
1 tbsp (15 mL) gochujang
1 tbsp (15 mL) white miso paste
6 to 8 medium-sized dried shiitake mushrooms
1 lb (450 g) firm tofu, cubed
3 stalks green onions, sliced thinly on a bias In a large pot over mediumhigh heat, stir kimchi, water, gochujang, miso and shiitake together. Bring to a boil. Turn heat down to medium. Simmer uncovered for 20 minutes stirring occasionally. Adjust seasoning to taste. Add more water if soup becomes too thick. Add tofu and continue to simmer for 10 minutes, stirring occasionally.
Transfer to a serving bowl and garnish with green onions. Serve immediately.
Makes 4 main or 8 appetizer servings.
Sauerkraut, Salami and Egg Salad on Sourdough
Star Tested Fermented foods used: sauerkraut, mustard, sourdough, salami This easy open-faced sandwich pairs the most well-known examples of fermented foods, sauerkraut and sourdough, with ingredients many people forget are the result of fermentation: salami and mustard. Together, these East European flavours make a tart and salty sandwich that goes great with beer. 8 large eggs
1 tbsp (15 mL) mustard of your choice (add more as necessary)
3 tbsp (45 mL) mayonnaise (add more as necessary)
1/2 tsp (2 mL) smoked paprika (add more for garnish) Salt and pepper, to taste
1 loaf sourdough bread, sliced 1-inch (2.5 cm) thick
16 to 20 slices salami
2 cups (500 mL) sauerkraut, drained Fill a large pot with enough water to submerge eggs. Bring to a rapid boil over medium-high heat. Reduce to a simmer on medium-low heat. Lower eggs into water with a spoon. Cover and simmer for12 to14 minutes. Drain and submerge eggs in icecold water for 10 minutes. Peel eggs and roughly chop. Transfer eggs to a large mixing bowl.
Mix chopped eggs with mayonnaise, mustard and paprika. Add salt and pepper to taste. Add more mustard or mayonnaise to taste. Set aside.
Top bread slices evenly with salami, sauerkraut and egg salad. Garnish with a light sprinkling of paprika. Serve immediately. Makes 8 servings.
Tempeh and Pickled Beet Salad With Maple Kefir Dressing
Star Tested Fermented foods used: tem- peh, soy sauce, pickled beets, kefir, mustard
Kefir, a fermented milk drink, is enjoying its moment in the spotlight and can be found in the yogurt aisle of most supermarkets. Kefir can also be whipped into a rich but lighttasting dressing akin to buttermilk. I whisked it with maple syrup and mustard to round out kefir’s sourness with a bit of sweetness. Tempeh originated in Indonesia and is made by fermenting cooked soybeans, resulting in a firm block (they’re typically sold as solid strips). Like most soy products, its inherent taste is pretty bland but it does a great job of absorbing flavours, which is why I doused it with a bit of maple syrup and soy sauce (another fermented product!) to give it a sweet and salty zip. For the dressing
1 cup (250 mL) plain kefir
1 tbsp (15 mL) maple syrup or honey
1 tbsp (15 mL) Dijon mustard
1/2 tsp (2 mL) garlic powder Salt and pepper, to taste In a small bowl, whisk all ingredients together until smooth. Add salt and pepper to taste. Toss with salad or serve on side. For the salad
1 tbsp (15 mL) vegetable or canola oil
7 oz (200 g) tempeh, cut into bite-sized pieces
1 minced garlic clove
2 tsp (10 mL) maple syrup
1 tsp (5 mL) Japanese or light Chinese soy sauce Salt and pepper, to taste
1 head lettuce, washed, dried and torn into bite-sized pieces
1/2 cup (125 mL) packed parsley leaves, chopped
1 cup (250 mL) sliced pickled beets In a large skillet over medium heat, heat oil. Sauté garlic and tempeh until golden brown, 4 to 5 minutes. Add maple syrup and soy sauce. Toss until evenly coated. Season with salt and pepper to taste. Remove from heat and let cool slightly.
On a serving platter, toss lettuce, parsley and beets. Add warm tempeh. Toss with kefir dressing immediately or serve on the side.
Makes 8 servings.