Fermentation Essentials

The Essential Guide for Fermentation and Probiotic Foods

Copyright © 2015 by Sandi Lane

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Table of Contents

Introduction

Chapter 1 – The Basics of Fermentation

Health Benefits

Chapter 2 – Main Types of Fermentation

Fermentation Methods

Starter Cultures

Other Methods

Chapter 3 – Fermentation Essentials

Kitchen Equipment

Important Ingredients

Chapter 4- Fermentation Environment

Basic Troubleshooting

Fermentation Times and Temperatures

Chapter 5 – Basic Fermentation Practices

Safety and Sanitation

Project Management

Chapter 6 – Probiotics

Health Benefits

Products

Chapter 7 – Sample Recipes

Introduction

I want to thank you for downloading the book, “Fermentation Essentials”.

Different cultures from all over the world serve food produced through the process of fermentation. These food items do not only taste great, but they are also rich in good bacteria that can drastically improve people’s health and well-being.

Early human beings used fermentation, as a mechanism to preserve food, improve its taste and promote is nutritional value. The process may have even predated human existence.

Chapter 1 – The Basics of Fermentation

Hundreds of years ago in China, laborers were provided with fermented vegetables as part of their diet while constructing the Great Wall of China. This tradition went as far as Korea, where every household store fermented cabbage, also known as kimchi.

Historians thought that fermentation was an idea conceived out of the need to prolong the shelf life of several crops in preparation for the long winter season. Aside from just preserving food crops, fermentation has been discovered to have been breaking down the food crops into a material that are better digested by the body. Digested fermented products release special compounds that provide the body a rest period from taking in harmful processed foods. In addition, it promotes better absorption of food nutrients which results to healthier digestion.

The acids formed when fermenting foods also serve as a natural preservative. This eliminates having to use synthetic preservatives.

Fermentation serves as an engine of life as the process provides a vehicle for nature to use the nutrients from the food’s former form to create flavor and improve nutrients using a method called decomposition.

Definition

Fermentation is a process in which a substance is broken down by microorganisms such as bacteria and yeast into simpler substance. It is through this process that grape juice turns into wine and milk curdles into cheese.

Health Benefits

Several government-sanctioned health agencies, medical facilities, and renowned nutritionists have all recognized the health benefits of eating foods that underwent fermentation. These benefits include:

1. Fermented food improves gut flora. The digestive tract requires a good and healthy strain of bacteria to ensure optimal digestion. Taking in raw, fermented food on a regular basis helps improve the balance of the healthy bacteria in the gut. As a result, the body will be relieved of chronic conditions including allergies, constipation, and intolerance. It is as if the body is cleansing itself from inside out.

2. It eases digestion. Fermentation involves breaking down a substance into its less complex components. This way, the body no longer has to process the food thoroughly. This allows people who are previously intolerant to specific foods groups (like wheat or dairy) to consume their fermented version. Several studies showed that eating fermented products on a regular basis improves digestion.

3. They boost vitamin levels in the body. Even if fermentation were supposed to break down the food into simpler food, the amount of vitamins in the food remains the same. For instance, kimchi (fermented cabbage) has higher amounts of vitamin than just plain cabbage. There are higher folic acid levels in Kefir than in milk. In most cases, vitamin levels remain the same even after fermentation. The same cannot be said from boiling or cooking vegetables.

They increase enzymes in the body. Enzymes aid the body in digestion. At the absence of the right kind of enzymes in the body, digestion may hinder the body from absorbing the sufficient amount of nutrients from the food taken in. Fermented foods replenish the supply of these kinds of enzymes thereby ensuring healthier digestion.

Chapter 2 – Main Types of Fermentation

There are two main types of fermentation:

(1)    Wild Fermentation. This type of fermentation does not require external introduction of yeast or any similar cultures. Fermented vegetables such as kimchi, sauerkraut, pickle, sourdough bread and some alcohols are all produced through wild fermentation. This involves a simple process of transforming foods into a more appetizing variety through acetic acid fermentation, lacto-fermentation, and ethanol fermentation. As a result, these products cannot be infected by harmful bacteria strains because of the production acetic acid, lactic acid and alcohol respectively.

(2)   Starter Fermentation. Unlike wild fermentation, starter fermentation requires the introduction of the appropriate yeast, bacteria, or mold in creating the desired product for instance: fermented dairies such as kefir and yogurt. Cheese, kombucha, wine and beet all require a starter.

There are different kinds of cultures that can be used for fermentation, and each of which is used for producing specific products. For example, a specific strain of bacteria is used when producing beer.

When preparing cultured vegetables, there are several choices of starter cultures. In this case, in fact, starter cultures can be used repeatedly in different batches while there are some that can be taken from the resulting product for later use.

Fermentation Methods

There are different ways to ferment foods, but there is no consensus as to which of these methods work best. Among the most popular fermentation methods include whey, salt and other starter culture largely because of its availability. These methods are often used for seeds, grains, fish, meats, vegetables, and fruits. Each method has its own upside and downside.

(1)    Salt. The earliest known fermentation method is through salting food. Salt is a drying agent that absorbs the moisture out of the food preventing the proliferation of molds and other bacteria. One bacteria strain that can withstand the drying capacity of salts is called the Lactobacilli strain. This strain can thrive even in harsher conditions. It produces lactic acid while keeping the texture of the food intact. Especially for vegetables like cucumber pieces, it is important to retain the crunchy texture of cucumber.

Even without salt, the decomposition process still takes place. Salt, however, specifically hinders the growth of unhealthy microorganisms in the fermented food while the decomposition process takes place. This averts the putrefaction processes that are the side effects of uncontrolled fermentation.

(2)   Dry Salting. The most popular example of a food product that uses dry salting is Sauerkraut. People use dry salting when drawing water out of dairy, vegetables, fish, and meats. In sauerkrauts, for example, shredded cabbage is sprinkled heavily with salt for one whole day. As a result, the cabbage will discharge brine that will eventually fill the container submerging the cabbage, and then fermentation begins. For fish, cheese and meat, a protective layer is produced as part of the preservation mechanism.

(3)   Brining. Using a combination salt, water, and other spices that can be found in the kitchen, a special mixture that can facilitate fermentation can be concocted. This mixture is called brine. Typically, this process is used to produce several kinds of fermented vegetables like pickled cucumber. Cucumbers start to ferment upon being immersed in brine mixture. By introducing a special bacteria and wild yeasts to the brine, the fermentation process speeds up. The taste of the produce depends on the starter culture added.

Starter Cultures

(1)                Whey. This is typically known as the by-product of curdling milk. In fact, it is the liquid formed during the cheese-making process. Usually, whey is infused with salt to not only add flavor but also to maintain the texture of the vegetable ferments. Whey is often used in fruit ferments to soften the salty taste of the brine. Aside from cheese, whey can be produced by straining dairy products such as kefir, buttermilk, and yogurt. This is often not a good choice for lactose intolerants because it contains a tiny volume of lactose.

(2)               Dried Starter Culture. Most starter cultures are commercially available in grocery stores. Most of them contain special instructions on which product to use them. These cultures typically work the same way as whey. When creating homemade cheese, several starter cultures are used. A wide variety of fruits and vegetables require specific starter cultures in order to ferment.

(3)               Other Fermenting Liquids. Several liquids can be concocted specifically for fermenting fruits and vegetables. For example, brine water that was already used in previous batches of ferments, and liquid kefir called kombucha combines for a good fermenting liquid agent. The recommended ratio, which is a quarter of the mixture water kefir and brine for very quart of water, must be followed. This proportion creates a balance in acids while impeding any form of undesirable growth of bacteria.

Other Methods

(1)                Kefir Grains. There are two known types of kefir grains: one is the milk-type and the other is the water-type. These grains, which are usually sold in commercial establishments, contain special strains of bacteria and yeast that are designed specifically to create kefir. Both types need a couple of days of constant hydration before use. The good thing about kefir grains is that once the kefir is ready for fermentation, they are able to produce cultured milk for a long time.

(2)               SCOBY. This acronym stands for a symbiotic culture of bacteria and yeast. SCOBY is a starter used specifically for making kombucha. This culture is blob-like and can appear gelatinous. It is responsible for producing kombucha out of tea especially because it can eliminate sugar from sweetened tea. SCOBY is commercially available as a liquid from beverage manufacturers or as a dried culture from grocery stores. During fermentation, SCOBY tends to increase in size rapidly. The excess SCOBY must be taken away to preserve the integrity of the batch of ferments. It should not come as a surprise that people who regularly produce kombucha are willing to spare excess SCOBY for anyone who needs it.

(3)               Sprouting. In preparing legumes, seeds and grains, sprouting is a method often done to improve nutritional content prior to consumption. This practice has been present since ancient history. Sprouting has improved vitamin B content while shaking up the compositions of some foods to produce more vitamin C. In addition, phytic acids in grains are neutralized to decrease the absorption of iron, zinc, calcium and magnesium in the body. Also, the process can produce several kinds of enzymes while suppressing any form of enzyme inhibitor. This improves gut flora and digestion.

(4)               Yeast. This method is popular especially for people who are regularly prepare batches of homemade alcoholic beverages. While many commercial breweries are still using wild yeast in creating alcohol, the trend has shifted into using plain yeast to control the beverage and prevent spoilage. Do not confuse this type of yeast with the one used for baking because the latter cannot be used for alcohol fermentation. Breweries use different variations of the Saccharomyces cerevisiae bacteria strain. The strain used depends on the type of alcoholic beverage being produced. Cultivated yeast can create ideal levels of alcohol for long periods. This, therefore, is the preferred yeast strain for the fermentation process when producing beer and wine.

(5)               Oaking. Nuts cannot be sprouted unlike legumes, grains and seeds. Instead, different varieties of tree nuts including almonds, walnuts, hazelnuts, cashews, pecans, and pine nuts can all be exposed to enzyme inhibitors. These inhibitors break these nuts into produce that can be easily digested. Oaking involves submerging hard nuts (like almond) and soft nuts (pine nuts) in salted water for at least 12 hours and four hours respectively. After soaking, the nuts can be dried using an oven, a dehydrator or a skillet before eating.

Chapter 3 – Fermentation Essentials

Fermentation does not require high-cost tools and complicated accessories. Starting this project merely requires a few containers (clean jars if possible), spotless work area, and enough refrigerator space. For beginners, it is recommended for them to start with simple recipes before they experiment on ones that are more complicated. Also, it is unwise to purchase specialized tools and equipment without knowing the basics of simpler and smaller projects. Beginners can start with small batches to decrease the possibility of wastage.

Kitchen Equipment

(1)                Fermentation Vessels. People who are starting out should understand that more than skills, it is resourcefulness that will get them a long way. For starters, fermenting foods can be done without purchasing new pieces of equipment. In fact, beginners can use tools that are readily available in a regular household.

Using measurable canning jars can save people time when fermenting foods. These canning jars usually come in pint, quart, and half gallon sizes making it easier for anyone to measure all the ingredients they will need for the project. It is best to use glass jars for fruits and vegetables. When looking for reliable fermentation vessels, it is important to check the lids for any cracks or chips. These can potentially cause contamination that can ruin the fermentation process.

You can also use glass jars to soak or sprout seeds, nuts, grains, and legumes. It is better to gather the same jar sizes before performing ferment project.

The ideal fermentation vessel can vary depending on the desired outcome for each project. For more advanced projects, specially made fermentation jars can be bought from department stores. These jars contain a tight airlock mechanism ideal for vegetables and fruits fermentation. This simulates an anaerobic environment ideal for all kinds of fermentation project.

When merely beginning a project, purchasing specialized vessels are not necessary. Only when performing bigger fermentation projects such as producing alcoholic beverages and wine, purchasing special vessels becomes necessary. For most of the recipes included in the last chapter of this book, clean glass jars would work just as fine.

Tip: Reactive metals like steel, iron, copper and aluminum should not be used as vessels or even as lids. These metals are only appropriate for cooking but they are never ideal for storing alkaline or acidic foods.

(2)               Basic Kitchen Equipment. (a) Silicon or rubber spatulas can be used for stirring fermented projects. Metallic and wooden spoons (or with metallic or wooden handles) must not be used for this project. Wooden spoons may have unfriendly bacteria in them, which could potentially ruin your fermentation project. When releasing juices out of fruits and vegetable, a (b) potato masher is necessary. It is wise to invest on a (c) pair of funnels preferably with varying mouth sizes to fill containers or storage jars without creating mess.

Aside from those enumerated above, fermenting will be easier with (d) mesh strainers, (e) kitchen thermometer, (f) kitchen scissors, (g) ladle, (h) slotted spoon.

Most kitchens have (i) kitchen knives however a (j) mandolin might come in handy especially for projects that require slicing vegetables thinly. Some fermentation recipe requires on-point measurement so it would be better to have a (k) kitchen scale in store. If there isn’t any available, people can ration their supplies using the scales in the store. For many recipes, fermented vegetables and fruits require thorough mixing; as such, stainless steel, glass, food-grade plastic or ceramic (l) mixing bowls can be used before neatly stacking the produce in their designated containers.

(3)               Storage. Completed ferments can be stored in a variety of containers like jars, bottles, and porcelain bowls, however, it is imperative that these containers do not contain any reactive metals or wood which can have undesired effects to the fermented products. Glass jars are preferred because not only are they easy to store, they do not need labels to determine the type of fermented produce the jar contains.

Beer bottles sold from home brewing shops are also good bets for fermented beverage containers as they can withstand the carbon pressure of alcoholic beverages.

(4)               Weights. Not all kitchens have usable weights for fermentation projects. If this is the case, people are encouraged to improvise. Some projects may require a slightly heavy object to submerge produce in a brine solution to instigate anaerobic fermentation. Depending on the type of fermentation vessel used, people can choose between varieties of objects that can serve as weights. A clean rock or a small porcelain plate can be used for larger containers. Candleholders, shot glasses or coasters can also do the trick for smaller containers. Plastic storage especially made for packing food can hold the fermented food within the brine solution. If none of these seems to work, there are glass weights sold at Pickle-It, which are packaged with their fermentation jars.

Important Ingredients

Just like cooking, fermentation projects require selecting the appropriate ingredients. For instance, some fermentation projects require specific starter culture to achieve the right taste and thus, the right variety of produce. Also, there are specific ingredients that can increase shelf life by producing edible compounds that can delay spoilage. It is possible to use alternate ingredients but people should bear in mind that recipes included in the book lists already-tested ingredients that can make for the best fermentation projects.

(1)    Water. Clean water is important for the success of fermentation projects. It should smell and taste good. Filtered water can be a good alternative to tap water especially if the water system contains too much fluoride and chlorine. These substances help protect water in the pipeline from contamination after treatment. While this would appear ideal, chlorine also tends to kill molds, yeast, and bacteria necessary to induce fermentation. To get rid of any chlorine that may be in your tap water, boil it for at least two minutes, and then let it sit still for 12 hours. Hard water, those that contain too many impurities, can still be used, however, it must be thoroughly boiled and left sitting still for the whole day.

(2)   Salt. Among all ingredients listed in this book, this is the most widely used fermentation agent. It is, however, important, to choose the appropriate type of salt. For instance, commercially available table salt is typically mixed with additives to prevent clumping. As a result, when it is added to a ferment mixture, the brine becomes hazy and cloudy. This may just upset people’s appetite. When choosing salt, people’s best bet would be kosher (or canning salt) and pickling salt. Unless specified in a recipe, salts that are not white must be avoided. When using kosher salt, the liquid brine should be boiled properly to dissolve the salt’s large grains. After boiling the mixture, let it seat for an hour or so to bring it back to room temperature.

(3)   Starter Cultures. As discussed in previous chapters, starter cultures are involved in the introduction of specific bacteria strains into a ferment to achieve specific results. Selecting the best and appropriate starter culture is crucial for the success of the projects.

(4)  Whey. This is produced by straining yogurt. In separating the whey from the yogurt, the latter must be poured in a mesh strainer on top of cheesecloth lined mixing bowl. If done properly, it should only take several hours to produce whey. This substance can last for about six months if stored correctly in an airtight container inside a refrigerator.

(5)   Apple Cider Vinegar. A number of fermentation projects will require apple cider vinegar but not those that are commercially available as they are filtered and pasteurized. Instead, raw apple cider vinegar must be used. The apple cider vinegar has a gelatinous blob rich in acetic acid bacteria. This strain is responsible for making vinegar out of cider. Also, it is for this reason that raw apple cider vinegar contains more than adequate supply of beneficial bacteria necessary for fermentation.

(6)   Sugar. Although this is not often used ingredient for fermentation, sugar is added for taste. This should only be used when required by recipes. Unrefined cane sugar, however, makes for the best ferment projects. This type of sugar is untouched as it is made from evaporating sugar cane juices making it among the best choice for fermentation projects.

(7)   Honey. As other ingredients above, commercially produced honey is not recommended for fermentation projects as they have already been pasteurized. The Pasteurization process clears the variety of any beneficial bacteria needed for fermentation. Raw honey can be bought from farmer’s stalls on a seasonal basis so having a stock in the pantry is a good idea considering the indefinite shelf life of honey.

Chapter 4- Fermentation Environment

Aside from the raw materials (ingredients) and the pieces of equipment, setting up an optimal fermentation environment is key to the success or failure of the whole project. Several fermented goods yield results only in specific environments. This may sound overly-simplistic but for most projects, the ideal fermentation environment is easy to attain and maintain in a regular household. If ideal conditions are not met, there is a high probability of producing poor-quality and easily spoiled batch.

Here are the conditions that must be met:

(1)    Temperature. Throughout the fermentation process, foods must be kept at consistent temperatures. Any fluctuations more than five degrees Fahrenheit must be avoided. In achieving stable temperature levels, people must look for a specific area in the kitchen that can maintain room temperature regardless of the weather. People can leave a thermometer in the storage place so they can check on a regular basis. This will determine if such place make for a good fermentation environment. It is ideal that a temperature between 68°F and 72°F is maintained.

The flavor of the result varies depending on the speed, the time and the temperature of the fermentation process. Also depending on the season, house temperatures will also fluctuate so people must know how to adjust based on these fluctuations accordingly. For instance, during summer, ferment projects must be stored in a cooler place to speed down the fermentation process.

The higher the temperature, the quicker the fermentation process takes place. It should also be noted that the amount of time the fermentation process took place directly relates to the end flavor of the food. People should keep in mind the seasonal fluctuations in temperature and must thus be able to adjust accordingly. In the heat of the summer, people may need to move their ferments to a cooler location to slow down the process.

In special cases like fermenting meat, humidity levels must also be monitored and accounted for.

(2)   Amount of Sunlight. Similar to the importance of regulating temperature, filtering the amount of sunlight can affect the fermentation process by speeding it up. In order to achieve best results, fermentation should progress in a gradual pace. It is therefore important not to expose food in direct sunlight. A severe spike in temperature levels will hamper the quality of the fermented produce. Many people store small batches of ferments inside a dark but clean cupboard. In this case, the door should be labeled with the date the fermented food is stored and the ideal date the project will become ready for refrigerated storage.

(3)   Finished Ferments. Different storage conditions can determine the longevity of the fermentation produce. Usually, finished ferments kept in a regular home refrigerator yields better results (better taste and longer shelf life) as the standard for storage temperature must be anywhere between 38°F and 50°F for finished ferments. Aside from refrigerator, people can use cellars, basements, wine cooler and other cold areas in the house for storage. It is okay for fermented foods to be frozen but only for a certain period. Extended refrigeration can compromise the quality of the produce. These include losing the probiotic factor of food.

Basic Troubleshooting

Fermentation follows a specific series of steps enumerated as recipe. This prevents any missteps but sometimes no matter how much care and caution is exercised, something will go wrong. Possessing a good sense of sight, taste and smell can aid in knowing that something has gone wrong in the onset. These skills can help people progress in their fermentation projects.

(1)                What you see. Tiny bubbles appear on the surface of the ferment mixture. This is the least complicated way to determine if fermentation has already begun. At the climax of fermentation, bubbles become larger and more vigorous compared to how it began and how it is supposed end. This aids people in gauging whether the product is just right on schedule. Should there be any impurities detected at the surface, people should remove the impurities using a nonreactive spoon. Scums in the surface are common however if left there, they will cause shortening of shelf life if not immediate spoilage. Much care must be done to remove these scums on a daily basis.

The fermented food will expand and swell as the fermentation progresses. This is completely normal and must not pose as a problem. A daily check must be made to ensure that fermented food remain submerged into the liquid. People can use weights to keep the food below surface.

As fermentation takes place, fermented foods change colors becoming duller. This only means that the enzymes are breaking down the food into easily digested versions. The texture may also start to change. For instance, in sauerkraut, cabbage becomes whiter and more pliable over time. This should not be taken as a symptom of spoilage.

(2)               What you smell. Unless it smells rotting or putrid, the fermenting food is doing okay. If a rotting smell persists however, the food must be disposed of immediately. It may emit several odors that might not be as appealing but this is normal.

(3)               What you taste. Although it is not recommended to taste food prematurely, fermented food must taste good. If it does not taste well, the foods must be disposed of immediately. It is important that fermenting vessels be thoroughly cleaned to prevent contamination.

Fermentation Times and Temperatures

Food                                                                                    Temperature              Time

Buttermilk, Sour Cream                                          70°F - 77°F                             12 - 24 hours.

Butter (Cultured)

Condiments                                                                       68°F - 72°F                            2 - 4 days

Cream Cheese                                                         70°F - 77°F                             12 hours

Cucumber Pickles                                                        72°F                                          2 - 4 weeks

Legumes (Fermented and Sprouted)               68°F - 72°F                             8 - 36 hours

Fish (Fermented)                                                         68°F - 72°F                            12 - 24 hours

Fruit Ferments                                                         72°F                                          12 - 48 hours

Grains (Fermented)                                           68°F - 75°F                            12 - 36 hours

Grains                                                                       68°F - 72°F                            12 - 36 hours

Hard Cider                                                                       70°F - 75°F                            2 - 3 weeks

Kefir                                                                                     70°F - 77°F                            12 - 24 hours

Kimchi                                                                       68°F                                          3 - 6 days

Kombucha                                                                       72°F - 78°F                            7 - 10 days

Kvass                                                                                    68°F - 72°F                            2 - 7 days

Mead                                                                                     70°F - 75°F                            4 weeks

Meats (Fermented)                                                         40°F                                          5 - 7 days

Miso (Fermented)                                                         40°F                                          3 - 5 days

Miso and Soy Sauce                                                         68°F - 72°F                            6 months - 1 year

Other Fermented Vegetables                             72°F                                          1 - 3 weeks

Sauerkraut                                                                       70°F - 75°F                             2 - 3 weeks

60°F                                           5 - 6 weeks

Tempeh                                                                       85°F - 90°F                            24 - 48 hours

Vinegar                                                                       68°F - 72°F                             4 - 8 weeks

Water Kefir                                                                       68°F - 72°F                            2 – 4 days

Wine[1]                                                                                     70°F - 75°F                             5 - 6 weeks

Yogurt                                                                       110°F - 115°F                             12 - 18 hours

Chapter 5 – Basic Fermentation Practices

Living beings (plants and animals) have an expiry date to it even when they are turned to food. Various external elements can cause food spoilage so following simple practices can make sure that fermented projects will be successful.

Safety and Sanitation

When handling foods, keeping a sanitary workplace is important. The success of fermentation projects depends highly on how effectively foods are being handled. Here are few key practices that fermenters should take note:

1. Cleaning the workspace is important before starting a project. Desktop can be rid of harmful bacteria by wiping them off the table with a towel sprayed with distilled vinegar.

2. Tools and pieces of equipment used must be sanitized and washed before beginning any fermenting project. When cleaning utensils, warm and soapy water must be used before subjecting the items in a solution of bleach and water. These items must then be rinsed and air-dried before using.

3. Cleaning the tools and the workplace is futile if the hands are not spotlessly clean. Before starting the process or merely checking on fermented foods, it is important that hands are clean. It is ideal not to use any unscented soap or antibacterial soaps to avoid contamination that the scents include. Hands must be washed thoroughly before beginning the whole process.

4. It is important to start with only one project at a time to avoid cross contamination of cultures in separate projects. When in between projects, every tool and equipment must be washed and rinsed thoroughly. Fermentation recipes tend to be straightforward so attention must be given in just one specific project to avoid mistakes.

Project Management

It is important, especially for those who are just beginning a project, to take note of every progress they make. This determines the problems that need to be addressed or adjustments that need to be made in future projects.

When beginning a new project, notes made in the previous ones must be reviewed to get a good sense of how to deal with the new one.

Chapter 6 – Probiotics

It is hard to find people who have yet to hear about the “miracle” that is probiotics. Several health problems including diarrhea and constipation can be solved by this “miracle”. Aside from this, probiotics can also prevent or fight colds.

Commercially prepared beverages, foods and supplements commonly banner the term in their labels. The word “probiotic” stemmed from the Greek words “pro” which means “promoting: and “biotic” which means “life.”

The United Nations’ Food and Agriculture Organization defines probiotic as living organisms carried by a host, usually in its gut, bearing a wide range of health benefits for the host. The human digestive system has both “good” and “bad” bacteria. The key to optimal help is creating a correct balance between the two. Medication, diet and disease can disrupt this balance.

Health Benefits

Probiotics initiate movement within the gut thereby promoting tremendous health benefits for the digestive system. Among the conditions probiotics treat, include:

(1)    Diarrhea induced by parasites, bacteria and viruses.

(2)   Inflammatory bowel disease

(3)   Antibiotic-induced diarrhea

(4)  Irritable bowel syndrome

Several medical journals have published several medical researches that show how probiotics help relieve symptoms of other non-stomach complications. For instance:

(1)    Urinary and vaginal health

(2)   Oral health

(3)   Skin conditions including eczema

(4)  Allergies and colds

Types of Probiotics

Fermentation produces most of probiotic products available in grocery stores today. These products are teeming with good bacteria and yeast that can restore and maintain balance in gut flora. There are many types of probiotics, which are differentiated by how they improve the digestive system.

Probiotics are often identified by the names of their genus, species and even their strains. Below is a list of probiotic strain and their corresponding health benefits:

(1)    Lactobacillus. These bacteria are naturally occurring in genital, unitary and digestive system. Fermented foods including yogurt and dietary supplements contain different varieties of bacteria. These bacteria can treat and prevent several kinds of diseases including: (a) irritable bowel syndrome; (b) traveler’s diarrhea; (c) skin disorder including: (c.1) acne, (c.2) canker sores, (c.3) eczema and (c.4) fever blisters; (d) respiratory infections; (e) antibiotic-related diarrhea; (f) urinary tract infection and (g) yeast infections.

(2)   Bifidobacteria. These bacteria are naturally occurring in the colon since birth especially for people who were breastfed as infants. Medical research claims that this bacteria help prevent (a) dental cavities, (b) IBS, (c) glucose intolerance. These bacteria also improve blood lipids and circulation.

(3)   Saccharomyces boulardii. This is the only known yeast probiotic. Several reputable studies linked this probiotic to treating antibiotic-induced diarrhea and traveler’s diarrhea. In addition, several dermatology journals linked this probiotic to acne prevention.

(4)  Streptococcis thermophiles. This probiotic is linked by several nutritionists in preventing lactose intolerance.

(5)   Enterococcus faecium. This probiotic is found in many intestinal tracts of men and animals.

(6)   Leuconostoc. Throughout history, this probiotic is used in natural methods of processing of food.

Products

Several fermented dairy products are advertised commercially as bearing beneficial strains of bacteria. These bacteria cultures are what are now known as probiotics. Products that provide ample supply of probiotics include: (a) cookies, (b) candy bars, (c) granola, (d) frozen yogurt, (e) juice and (f) cereals. While there is no guarantee whether these products bear low calorie content, the probiotic components more than make up for it.

Chapter 7 – Sample Recipes

Sauerkraut

Preparation Time: 20 minutes

Fermentation Time: 2-6 weeks

Ingredients:

1.5 tsps.               Salt (pickling)

1 head               white cabbage (2-3 lbs)

1 tbsp.                            berries (optional)

Preparation:

1. Remove the inner core of the white cabbage. Wash down the cabbage before removing the outermost layer of leaves that can be used later.

2. Chop the cabbage in quart sizes.

3. Using a mandolin, slice the cabbage into thin layers.

4. Put the cabbage strips and the berries in a large mixing bowl. Add salt while massaging the cabbage with bare and clean hands. Let the strips sit for a couple of minutes or until they produce some juices.

5. Pound the cabbage down until the cabbage can fit in fermentation vessels.

6. Using a clean stone or a glass weight, make sure that the cabbage remains submerged in its brine.

7. Store the sauerkraut for 2-6 weeks. Make sure to check each vessel every day.

Apple Butter

Preparation Time: 30 minutes

Fermentation Time: 2 days

Ingredients:

2 tbsps.              Honey

2 tbsps.               Whey

1.5 tsps.               Sea salt

Water

Preparation:

1. In a medium saucepan, put some dried apples.

2. Fill the saucepan with enough water. Simmer the apples in the water.

3. Allow the reconstituted apples to cool slightly.

4. Using a slotted spoon, put the apples in a food processor. Add the rest of the ingredients. Process the mixture until smooth.

5. Pour the resulting smoothie in a jar. Cap the jar tightly.

6. Let the mixture stand for 2 days.

7. Refrigerate.

Watermelon Salsa

Preparation Time: 15 minutes

Fermentation Time: 12 hours

Ingredients:

¼ tsp.              red pepper flakes

1/8 tsp.               cumin (ground)

1/8 cup              mint and basil (mixed and chopped)

1.5 tsps              sea salt

1 cup                            red onion (chopped)

1/3 cup               fresh cilantro (chopped)

3 cups                            watermelon (diced)

Preparations:

1. In a mixing bowl, put all the ingredients. Mix thoroughly.

2. Put the resulting mixture inside a jar. Press down the mixture with a nonreactive spoon. This should flesh out some juice from the fruit.

3. Using a clean stone or a piece of weight, make sure that the watermelon is kept below surface.

4. Shut the jar tight and leave it at room temperature.

5. Let it stand for 12 hours before refrigerating.

Yogurt

Preparation Time: 10 minutes

Fermentation Time: 12-24 hours

Ingredients:

0.25 cup              yogurt starter

3.75 cups               whole milk

Preparation:

1. In a saucepan, heat the milk until about 180°F.

2. Let the milk stand until it cools down to 110°F.

3. Put the yogurt starter in a clean jar.

4. Once the milk has cooled down enough, pour the milk into the jar leaving an inch of separation from the cap.

5. Close the jar tight. Shake the jar to mix the yogurt starter to the milk.

In an insulated incubator, keep the yogurt warm. Close the incubator and let it stand for 12-24 hours. Refrigerate once the desired consistency is reached.

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Preview of ‘Indoor Gardening Essentials’ by Sandi Lane

Chapter 1 – Indoor Herbs: Basic Setup Needs

Setting up an indoor herb garden is not that easy; but with proper knowledge and skills, you will be able to set up your own in no time. Herbs are more convenient to plant indoors because they are basically intended for medicinal and culinary use. It is handy to use them when they are right inside your house.

There are a few things that you need to consider before setting up an indoor garden. The first thing to consider is the exact amount of lighting that your chosen herbs need. If you don’t want to use grow lights, you may find a spot in the house where the herbs can get the sufficient amount of sunlight.

Below are lists of plants and the length of time that they need to spend under ample sunlight. Herbs that love sunlight and need at least 6 hours under the sun are as follows:

- Thyme

- Basil

- Marioram

- Sage

Some herbs that can tolerate fewer hours of sunlight are:

- Chives

- Dill

- Savory

Some of the herbs that like sunlight but want a cooler temperature (around 60 degrees F) in order to bloom include:

- Parsley

- Coriander

- Rosemary

If your indoor garden only allows 6 hours of direct sunlight each day, then you may try growing tarragon and lemon balm. If the garden has lesser amount of sunlight and cooler temperature, then you may grow verbena and bay. Some garden experts recommend ‘grow lights’ to grow plants evenly. Grow lights are useful when your indoor garden doesn’t have any window. You can purchase them in home depots.

The Importance of Air Circulation

The next thing that you need to consider is the surrounding air. Most herbs need a continuous range of wind (around 70 degrees F during daylight and around 50 degrees F at night). Herbs can tolerate higher range of temperature (over 75 degrees F) but their growth will be lesser and they will be more stressed. This can make them susceptible to diseases and insect attacks.

Keep in mind that drafts can damage your indoor herb garden tolerably. An instant change of temperature caused by open windows or doors can shock the plants and weaken them. They can get damaged and they will wither when there is a strong breeze of cold air. So avoid leaving the door and window open, especially during winter.

Herbs don’t tolerate cold drafts but they need a constant circulation of fresh air. Don’t hesitate to put a small fan inside the garden. The herbs will benefit from the slow moving of air, allowing them to grow healthier.

Watering Your Herbs

The amount of water that indoor herbs need will depend on where they are planted. A plant that is growing in a container needs more water and gets dry faster than those that are planted outside.

You can monitor your herbs by watering them regularly. Set a watering schedule for each herb. This is the best way to keep your plants from getting dry and prevent them from going through a stressful condition.

The water should be in room temperature. Warm is better than cold. Just like the outdoor plants, indoor herbs need to be watered in the morning so they will be able to absorb the water just before the heat of sunlight affects it. Watering the plants at night can promote dampness that causes mildew and makes them more prone to disease.

It is also important to set up a drainage system. Herbs don’t like to soak in water for a long time. You can place your herbs in a plate full of gravel so they can drain properly yet remain damp the entire day.

Proper Spacing

Before investing on an indoor herb garden, you must decide the garden’s exact size. Generally, an herb garden for the kitchen measures at least 20 x 4 feet. Each herb should have an individual area of 12 x 18 inches plot, which is an adequate space for them to grow in. Separate the annual and perennial herbs. You may also create a diagram of your indoor herb garden to help you determine the space easier.

Don’t overcrowd your plants. Give each herb enough space to breathe and grow. When purchasing the herbs, read their tags. Pay attention to their height and width. What is their size when they are fully grown?

Overplanting can waste your money, time and effort. The herbs won’t have enough space to develop so you will hardly get any good harvest. Herb plants can grow lovely flowers; but herbs taste best when harvested right before the flowers bloom. Flowering is also a sign that the herb is about to die. So if you ever see a budding flower, pinch it right away. Herb flowers can be persistent so it would be best if you cut the entire stem to prevent the flowers from growing back.

Preservation

Don’t spray chemicals on the herbs. It is tempting to force the growth of herbs but if you are going to eat your herbs, it won’t be a good idea to contaminate the leaves with chemicals. The products may contain labels that say these are safe for people but that doesn’t mean that they are edible.

Keep a close attention to your indoor herb garden. You must know when the plants are no longer healthy. Watch out for damaged leaves as this may mean that the herbs are attacked by insects. If the leaves and stems are beginning to fade in color, it would give you enough time to save your plant from dying.

You should also check any disturbance on your soil. See if there are insects that are starting to live in there. Protect the herbs from all damaging agents. Don’t be afraid to use different methods to protect your plants. There are homemade and organic controls that you can use to prevent damage in your plants. Organic sprays are safe and edible.

You need to water the soil around the herb and not on the leaves.  You can fertilize the soil with a natural product such as a compost tea. It helps grow your herbs healthily but won’t affect the taste of the herbs.

Weeds can steal the nutrients and water that are intended for the herbs so you need to weed regularly. When weeding, be careful not to destroy the roots of your herbs.

Herbs can look better and they become healthier when they are properly pruned on a regular basis. Keep a record of pruning schedule so you won’t forget when you need to prune them again.

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