What are the benefits of lactofermentation?
Fermented or lactofermented foods are in the spotlight today on Radio Monaco. With Véronique Liesse, you will discover how certain bacteria do us the greatest good. Moreover, they are even capable of modifying a food and its nutritional quality thanks to fermentation and lactofermentation!
Principle and interests of lactofermentation
First, know that there are several types of lactofermentation. Overall, it is a food to which ferments are added or a food that has been immersed in a brine at a certain temperature and for a given time.
The goal is to create a lactofermentation. It is a process of transformation of sugars or carbohydrates, by bacteria, yeasts or fungi, to produce energy.
The objective of this process is to increase the nutritional value of food. They will be both more digestible but will also contain more vitamins and antioxidants. Successful lactofermentation is a gold mine for health since it plays a role in immunity, microbiota, blood pressure and digestive disorders.
Lactofermented foods: examples and ideas
Obviously, it is possible to easily make fermented drinks such as kombucha, fermented milks or vegetables. It works with all types of foods and some are already fermented during manufacture. This is the case with black tea, for example: these are fermented green tea leaves.
So, if you prefer to try, already consume yogurts or even raw sauerkraut or tempeh. You can also make them yourself.
First idea: yogurts. Just mix a liter of milk and a hop of yoghurt in your yoghurt maker. Why not concoct kombucha, kefir or lacto-fermented vegetables.
The complete recipes of Véronique Liesse
Raw sauerkraut –
Ingredients: 1 kg white cabbage, 15 g gray sea salt, 1 tbsp. as. black peppercorns, 1 tbsp. c. juniper berries, spring water.
Save a large cabbage leaf to cover the sauerkraut when it’s in the jar.
First step: cut the cabbage into thin strips with a mandolin after having cut it and removed the central rib.
Mix the cabbage, salt, pepper and juniper berries in a dish. Then, cover with a cloth and let drain for 1 hour.
Pour everything (with the juice) into the jar and pack well. The juice must absolutely completely cover the cabbage, otherwise, add brine. Cover with the cabbage leaf and close the jar very carefully. Keep 48 hours at room temperature.
Leave in a cool place for 3-4 weeks and enjoy.
Fruit kefir –
Ingredients: 3 tbsp. as. of green tea, 2 cm of ginger, 1 sachet of kefir seeds or powder (in pharmacies), 1 organic lemon, 2 organic dried figs, 30g of cane sugar.
Steep the tea in 1 liter of cold water for 12 hours.
Dilute the kefir in a little spring water, then place it in a jar and pour the infused tea for 12 hours. Add the sugar and mix.
Rinse the lemon, slice it into rings and place the rings in the jar with the figs. Peel the ginger and provide it.
Cover with a lid or a light cloth and leave to ferment for 2 days at room temperature; Then strain, close the bottle hermetically and leave to stand for a few hours.
Chill the kefir and enjoy it within 3 days!