A year ago, I was excited to share information from the KSRE Fact sheet I wrote titled, “Taking a New Look at Fermented Foods.” The practice of fermenting foods has been around for thousands of years. There are many claims to how fermentation was discovered, but now, every culture with access to salt, makes some kind of fermented food. The simplicity of this food preservation method coupled with its unique flavors and reported health benefits has made fermenting food popular worldwide. Today there seems to be a renewed interest in preparing fermented foods at home.

I am hosting a fermentation workshop next week and have a couple of spots open if you would like to participate in this hands-on class. For the $25 registration fee you will receive the ingredients to make a 1-quart jar of Kimchi (a popular Korean condiment) and equipment to continue making fermented vegetables in a wide mouth canning jar. The workshop is set for Thursday, Sept. 16th, from 6-9 p.m.

There are two main methods of fermenting vegetables: dry salting and the brine method. Sauerkraut and Kimchi are prepared using the dry salting method. Either method you choose requires that you use non-iodized salt. The fact sheet I wrote focused on the fermentation of vegetables, known as lactic acid fermentation. Fermentation is a process where the natural bacteria found in fresh vegetables utilize the carbohydrates to reproduce and excrete lactic acid, which preserves the vegetables and creates a characteristic tangy flavor.

When fresh beets, radishes and carrots started showing up at the Farmer’s Market, we found a recipe for brining small chunks of these vegetables. Two weeks in our cool, dark basement, was all it took before we could enjoy this tasty ferment. 

I continue to read about the health benefits of including a small amount of fermented food in your healthy daily meal plan. Articles in the Tufts University newsletter reinforce that consuming fermented foods help to create good bacteria in your gut which aids in digestion and bolsters the immune system. A book, titled, “Fiber Fueled” by gastroenterologist, Will Bulsiewicz, delivers a powerful message about optimizing your microbiome by including fermented foods. 

The Fact sheet can be found on the K-State Research & Extension web site by searching by the publication title or #MF3491. Feel free to give me a call if you have any questions or would like to sign up for next weeks’ workshop. 

Donna Krug is the Family & Consumer Science Agent with K-State Research and Extension – Cottonwood District. Contact her at 620-793-1910 or dkrug@ksu.edu.