Appetites: 5 things to know about fermentation

It's an age-old food preservation method but it's something many people may not know much about.

Fermentation is the "transformation of food or beverage into a more stable, storable format," said Jim Bovino, head fermenter at GYST Fermentation Bar in Minneapolis.

Here are five things to know about fermentation.

5 things about fermentation

1) It's all around you. Wine, beer, cheese, yogurt, coffee, tea, chocolate — all of these products are fermented.

2) It's safe. When you are canning things, you need to worry about botulism. But the lactic acid present during the fermentation process kills common causes of food-borne illnesses such as E. coli, salmonella and botulism. One U.S. Department of Agriculture biologist said that fermented vegetables are safer than raw vegetables.

3) It can either happen spontaneously with naturally occurring yeasts or it can be prompted with the introduction of a culture, otherwise known as a yeast organism.

4) It's a way to eat locally year-round. You may not be able to eat fresh fruits and vegetables year-round in Minnesota, but you can certainly eat fermented local products.

5) It can be done at home. You don't need any special equipment to ferment vegetables. To make sauerkraut, all you need is cabbage and salt. See below for a recipe from Bovino.

Recipe: Basic sauerkraut

Ingredients:

• 1 medium head of cabbage
• 2 tablespoons salt

Chop cabbage into fine strips or to your preference. (The finer the chop, the quicker the fermentation). Place in a large mixing bowl and add salt. Work in salt with clean hands. Let sit for 15-20 minutes.

Squeeze the cabbage vigorously, releasing water from the vegetable. This may take a bit of effort. You want to release enough water to cover the vegetable once it's jarred.

Put all of the cabbage into a 1-quart wide-mouth jar. Punch the cabbage down until the water covers all of the vegetable. Cover with a clean plastic zip-close bag. Be sure the bag covers all of the vegetable.

Fill the plastic bag with water so that it weighs down the cabbage. You want to be sure all of the vegetable is weighed down under water.

Place the jar in a cool place in your kitchen. Place a plate beneath the jar. Once the fermentation process begins the jar may overflow a bit. This is normal and a good sign. Keep an eye out for any mold on the top of the jar. This is also normal and harmless. Just scrape it off and discard.

After one week taste the kraut. For a more acidic, funky flavor, let it go for two or more weeks. When you like the flavor, cap the jar and refrigerate. The sauerkraut will keep for months. You may need to "burp" the jar early on as C02 will develop in the jar. Again, this is normal and to be expected.

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