The Fermenting Class that I did in Quartzsite at the Boomerville gathering was well received by several people and others who missed it wished they had been able to make it. I am posting my class notes here along with the links to several websites that I have found informative in my journey toward better health.
The Why and How of fermentation:
Germs are not the enemy! By far they are not only good and beneficial, they are critical to proper body functioning. By waging war on germs in general, we have done great harm to ourselves, our microbiome and our environment. We need good bacteria and yeasts to help us fend off the bad guys. If you have enough of the good guys, the bad guys don't stand a chance.
Fermentation is a metabolic process that turns carbs (like sugars) into alcohols and carbon dioxide or organic acids (lacto-ferment) . It requires the presence of yeasts, bacteria or both. It occurs in conditions where the organisms are deprived of oxygen.
When we eat lacto-ferments, these knowledge gathering, pre-digesting beneficial bacteria shares information with our body, giving our immune system the knowledge to fend off the common cold, influenza and much more. This is just one of the great reasons to eat kimchee, sauerkraut, pickles, etc, as long as they are live lacto-fermented veggies.
1. Why do it, why bother?
a. preserving the ancient way
b. lactic acid fermentation benefits; increases probiotics, enzymes and vitamins
I. feeds the microbiome: a compelling reason to increase health, immune fuction
II. aids digetions; assists the body in breaking down and utilizing nutrients
2. What is needed?
a. jars--glass is best
b. lids-- mason lids work, airlock works
c. weights--cabbage, grape leaves, celery, sanitized rocks, glass weights
d. salt--celtic sea salt, NOT table salt (it has additives)
e. water--NOT tap water (chlorine, etc) Distilled or reverse osmosis is best
3. How to?
a. ratio of salt/water for appropriate % brine--2.5% up to 6%
b. prepare vegetables
I. wash
II. shred
III. slice
IV. whole
c. add seasonings to bottom of jar--spices; dill, peppercorns, mustard seeds, fenugreek, etc
d. pack jars, push down, get as much air out as possible
e. top with cabbage leaf, pour in brine, push down again
f. cover completely with brine, leave 1 to 1-1/2 " at top for expansion, add lid
g. leave on counter 5, 7 or 10 days depending on what you are fermenting and taste
h. refrigerate to slow down the fermentation; will keep for months--if it lasts that long!
References:
My recipes: Click this link This takes you to my Dropbox file where I have several recipes. You might need a Dropbox account to use this. (It's free)
The WHY:
David Perlmutter, MD a neurologist wrote "Brain Maker" . User friendly (I have yet to read "Grain Brain", his other book. Great website, click on his name to go there.
Justin Sonnenberg, PhD and Erica Sonnenberg PhD wrote "The Good Gut". They are microbiologists who study the microbiome. Fascinating reading, chock full of research.
Dr. Josh Axe very active in functional health and promoting the healing of leaky gut. Great info. He has written a great book: "Eat Dirt" which has lots of great info. Here is an excerpt.
Healthy Habit Health Foods store in Phoenix has this great introduction to the microbiome.
Further research on fats here
The HOW:
Natasha Campbell-McBride "Guts and Psychology Syndrome" this book explains the GAPS diet, a protocol for healing the gut and the place where I began.
Sandor Katz considered the "Grandfather" of the fermentation revival in the US. His book "Wild Fermentation" was very inspiring to me. I have not read his other book "The Art of Fermentation".
Sally Fallon wrote "Nourishing Traditions" and then later wrote "Nourishing Broth" as well as some others. Based on the work of Weston A Price and his research in the 1930s. Great info in both books.
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