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Traditional Food Techniques: Vegetable Ferments

The process of fermenting foods- to preserve them and to make them more digestible and nutritious- is as
old as humanity. ~Sally Fallon, (excerpted from the foreward of Wild Fermentation)

What is lacto-fermentation?
Lacto-fermentation has been used by people around the world to preserve food long before freezers,
pressure cookers and canners ever made their way into our lives...
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sugars and starches are converted into lactic acid. This is done by the lactobacilli present on the outside of
most foods- particularly those on or near the ground. Lactobacilli inhibits putrefying bacteria, thereby acting
as a natural preservative.
In fact, under the right conditions, fermentation will occur naturally in many foods. Humans learned to
harness this natural perservation method thousands of years ago.
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FOODS THAT ARE CURRENTLY OR TRADITIONALLY FERMENTED:

Pickles
Sauerkraut
Kimchi
Sourdough
Kombucha
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Ginger beer
Kvass
Cider

Injera
Many cheeses
Buttermilk
Sour cream
Creme Fraiche
Yogurt
Miso
Chocolate
Tempeh

Polenta
Cider
Dosa
Idlis
Apple cider vinegar
Coffee
Alcohol (Mead, beer,

wine)

The process of fermenting foods- to preserve them and to make them more digestible and nutritious- is as
old as humanity. ~Sally Fallon, (excerpted from the foreward of Wild Fermentation)

Why Ferment?
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nutritional value.
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There is a growing body of evidence that many diseases and imbalances are directly linked to an imbalance
in the gut. And that has led researchers to call ferments a lost food group.
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food that is rooted in their tradition. Think: sauerkraut (Ukrainian), Kimchi (Korean), Miso (Asian), lassi and idli
(Indian), and viili yogurt (Nordic), skyr (Icelandic).
Unfortunately, many of these foods have disappeared from family meals altogether and whats found on
grocery store shelves is mostly a mass-produced, pasteurized (dead) version...
Luckily, its not hard to make your own. And, whats even better, is you can tailor what you make to your
taste...

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I know just how powerful it can be to eat fermented foods every day because Ive experienced it, and so
have others who have added these amazing foods to their diet. I have watched my children trans- form into
healthier, calmer, and happier little tykes (not to mention healing our own allergies, digestive- disturbances
and sugar cravings).
Fermented foods are FOUNDATIONAL to many of the most effective healing diets in the world todayincluding GAPS and the Body Ecology Diet. Sally Fallon Morrell, co-founder of the Weston A Price
Foundation and author of the classic traditional foods cookbook, Nourishing Traditions, also empha- sizes
the importance of fermented foods in achieving vibrant health.
Hippocrates said that all disease begins in the gut. And its where healing begins too....

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Shredded Vegetable Ferments
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