Your guide to pickling and fermenting

WHAT’S THE DIFFERENCE? FERMENTATION is a process in which the chemical makeup of a substance is changed by the activity of bacteria, yeast or mould (or a combination) – and this can happen in vinegar/brine.

PICKLING, on the other hand, is a process in which ingredients are preserved by immersing in brine or vinegar (or both). Sugar is often added and heat is often applied – as in making chutney or piccalilli. Fermentation and pickling both greatly increase the lifespan of the food being preserved.

WHY IS FERMENTED FOOD HEALTHY?

Fermented food and drink contains microorganisms beneficial to physical and mental health. Tim Spector, professor of genetic epidemiology and author of The Diet Myth (Weidenfeld & Nicolson), has conducted a vast amount of research into the benefits of fermented food and drink, concluding that these foods populate the gut with bacteria that are essential for good health. The ‘western’ diet (low in veg, high in animal fat, sugar and additives) causes a depletion in gut bacteria, which can have a detrimental effect on your overall health.

ESSENTIAL GLOSSSARY CULTURE

Bacteria, yeast and other micro-organisms added to begin the fermentation process. Fermentation can also happen spontaneously, through airborne or naturally present yeast sand bacteria (the first wine and bread were made this way).

KEFIR A fermented drink rich in probiotics (beneficial bacteria). Kefir is usually made with milk but can be made with water to which sugar has been added.

KEFIR GRAINS The starter culture used for making kefir. Water kefir grains are often larger and slightly translucent; milk kefir grains are smaller and creamy. They’re not interchangeable.

KOMBUCHA A fermented usually sweetened tea (can be black, green or white tea) that is gently effervescent.

SCOBY Acronym for ‘symbiotic colony of bacteria and yeast’ – the starter culture used for kombucha and other fermented drinks.