Fermentation in food processing typically is the conversion of carbohydrates to alcohols and

carbon dioxide or organic acids using yeasts, bacteria, or a combination thereof, under anaerobic
conditions. A more restricted definition of fermentation is the chemical conversion of sugars into
ethanol. The science of fermentation is known as zymurgy.

Fermentation usually implies that the action of microorganisms is desirable, and the process is
used to produce alcoholic beverages such as wine, beer, and cider. Fermentation is also
employed in the leavening of bread, and for preservation techniques to create lactic acid in sour
foods such as sauerkraut, dry sausages, kimchi and yogurt, or vinegar (acetic acid) for use in
pickling food

The primary benefit of fermentation is the conversion of sugars and other carbohydrates, e.g.,
converting juice into wine, grains into beer, carbohydrates into carbon dioxide to leaven bread,
and sugars in vegetables into preservative organic acids.

Food fermentation has been said to serve five main purposes:[11]

 Enrichment of the diet through development of a diversity of flavors, aromas, and

textures in food substrates
 Preservation of substantial amounts of food through lactic acid, alcohol, acetic acid and
alkaline fermentations
 Biological enrichment of food substrates with protein, essential amino acids, essential
fatty acids, and vitamins
 Elimination of antinutrients
 A decrease in cooking times and fuel requirements

Some fermentation products (e.g., fusel alcohol) are deleterious.

Fermented foods

Fermented foods are essential to introduce, as they provide probiotic microbes in the best
possible form. Supplements of probiotics settle in the upper parts of the digestive system and
generally do not make it all away down to the bowel, while fermented foods will carry probiotic
microbes all away down to the end of the digestive system. Fermentation predigests the food,
making it easy for our digestive systems to handle, that is why fermented foods are easily
digested by people with damaged gut. Fermentation releases nutrients from the food, making
them more bio-available for the body: for example sauerkraut contains 20 times more bio-
available vitamin C than fresh cabbage.

Fermented foods should always be introduced gradually: they are teaming with probiotic bacteria
and live enzymes which may cause a “die-off reaction”. You’ll meet people who will tell you
that they “cannot tolerate” fermented foods: the reason is that they suddenly had a sizeable
helping of a fermented food and got a serious “die-off reaction”. Never start from more than 1
teaspoon of any probiotic food per day. Depending on the severity of the condition, different
people can introduce fermented foods quicker or slower. If on 1 teaspoon per day your patient
gets a “die-off reaction”, let him or her settle for a few days or longer, then increase the amount
to 2 teaspoons per day. Once 2 teaspoons are well tolerated, add another teaspoon. Continue
increasing the daily amount of the fermented food gradually keeping the “die-off reaction” under
control. It is a good idea to introduce no more than 1 or 2 fermented foods at a time. I usually
recommend to start from homemade yoghurt and juice from homemade sauerkraut, which in
many cases can be introduced at the same time.

Homemade Sauerkraut

Ingredients:

 25 pounds cabbage
 1/2 pound pickling salt, about 3/4 cup

Preparation:

Remove outer leaves and any undesirable portions from firm, mature, heads of cabbage; wash and
drain. Cut into halves or quarters; remove the core. Use a shredder or sharp knife to cut the cabbage
into thin shreds about the thickness of a dime.

In a large container, thoroughly mix 2 tablespoons salt with 3 pounds shredded cabbage. Let the
salted cabbage stand for several minutes to wilt slightly; this allows packing without excessive
breaking or bruising of the shreds.

Pack the salted cabbage firmly and evenly into a large clean crock or jar. Using a wooden spoon
or tamper or the hands, press down firmly until the juice comes to the surface. Repeat the
shredding, salting, and packing of the cabbage until the crock is filled to within 3 to 4 inches of
the top.

Cover the cabbage with a clean, thin, white cloth (such as muslin) and tuck the edges down
against the inside of the container. Cover with a plate or round paraffined/waxed board that just
fits inside the container so that the cabbage is not exposed to the air. Put a weight on top of the
cover so the brine comes to the cover but not over it. A glass jar filled with water makes a good
weight.

An alternative method of covering cabbage during fermentation consists of placing a plastic bag
filled with water on top of the fermenting cabbage. The water-filled bag seals the surface from
exposure to air and prevents the growth of film yeast or molds. It also serves as a weight. For
extra protection the bag with the water in it can be placed inside another plastic bag.

Any bag used should be of heavyweight, watertight plastic and intended for use with foods.
The amount of water in the plastic bag can be adjusted to give just enough pressure to keep the
fermenting cabbage covered with brine.

Formation of gas bubbles indicates fermentation is taking place. A room temperature of 68 to 72

degrees is best for fermenting cabbage. Fermentation is usually completed in 5 to 6 weeks.

Fully fermented sauerkraut may be kept tightly covered in the refrigerator for a few months, it
can be frozen in sealed freezer bags, or it may be canned as follows: Hot Pack: Bring sauerkraut
and liquid slowly to a boil in a large kettle, stirring frequently. Remove from heat and fill jars
rather firmly with sauerkraut and juices, leaving 1/2-inch headspace.

Raw Pack: Pack jars with sauerkraut and cover with juices, leaving 1/2-inch headspace. Adjust
jar lids and process.

Hot Pack:

Pint jars...........10 minutes Quart jars........15 minutes

Raw Pack:

Pint jars.........20 minutes Quart jars.......25 minutes

Makes about 8 quarts.

Ingredients:

 2 medium size napa cabbages and 2 Korean radishes

 salt, sweet rice flour, sugar, water
 4- 6 cups of hot pepper flakes
 fish sauce, white onion, fresh garlic, ginger
 green onions, Asian chives, fresh oysters (optional)

How to handle cabbages and radish:

1. Cut the cabbages in half, and then slit each half through the core, but not through the rest
of the leaves.
2. Soak each piece in cold water and sprinkle some salt (about ½ cup of salt per 1 medium
size cabbage), and then set it aside for 2 hours.
*tip: the stems should get more salt than the leaves
3. Skin 2 radishes and cut them into 1 inch cubes. Do this by cutting them into several disks,
and then cutting horizontally, and then vertically. Put them in a big bowl and sprinkle
them with ½ cup of salt. Then set these aside, too.
4. 2 hours later, turn the pieces of cabbage over so they get salted evenly. Turn the radishes
as well.
5. Another 2 hours later, you will see the cabbage look softer than before, and it should have
shrunk.
*the total salting process will take 4 hours
 6. Rinse the salted cabbage and radish with cold water 3 times.

Making Kimchi paste:

Make porridge

1. Put ½ cup of sweet rice flour (you can replace with plain flour) and 3 cups of water into a
skillet and mix them up. Then cook over medium-high heat, stirring constantly.
2. When you see some bubbles, pour 1/4 cup of sugar into the porridge and stir one more
minute. Then cool it down.
3. Place the cold porridge into a big bowl. Now you will add all your ingredients one by
one.
 4. Add 1 cup of fish sauce, 4~6 cups of hot pepper flakes (depending on your taste), 1 cup
of crushed garlic, 1 tbs of minced ginger, 1 medium size minced onion
*tip: it’s much easier to use a food processor.
5. Add 7 diagonally-sliced green onions, 2 cups of Asian chives (cut into 2 inches in
length), and 2 cups of shredded Korean radish.
6. Add 2 cups of frozen oysters, but this is optional. (I found out lots of people can’t eat
them.)
7. Mix all ingredients well and your Kimchi paste is done.

Are you ready to spread our paste on the leaves and make your kaktugi?
* I recommend you wear rubber gloves so that you don’t irritate your skin.

1. Spread the kimchi paste onto each leaf of the cabbage, and make a good shape out of the
leaves by slightly pressing with both hands.
 2. Put it into an air- tight sealed plastic container or glass jar.

3. Mix your leftover paste with your radish cubes (this is kaktugi).

That’s all!

You can eat it fresh right after making or wait until it’s fermented. Put the Kimchi container at
room temperature for 1 or 2 days and keep it in the refrigerator.

How do you know it’s fermented or not?

One or 2 days after, open the lid of the Kimchi container. You may see some bubbles with lots of
liquids, or maybe sour smells. That means it’s already being fermented.

Vegetable medley

Ingredients

 1/4 cup olive oil

 2 large sweet potatoes, sliced
 4 red potatoes, cubed
 1 large onion, sliced into rings
 1 teaspoon minced garlic
 2 green bell peppers, sliced
 2 red bell peppers, sliced
  2 carrots, shredded
 1/4 cup Italian-style seasoning

Directions

1. Preheat oven to 350 degrees F (175 degrees C).

2. Coat the bottom of a 9x13 inch baking dish with oil. Spread sweet potatoes on the
bottom, then top with red potatoes, onion, garlic, green bell peppers, red bell peppers and
carrots. Sprinkle seasoning generously over all and cover dish with aluminum foil.
3. Bake at 350 degrees F 1 1/2 hours or until potatoes are cooked through and tender;
remove foil cover and stir.
4. Change oven temperature to 425 degrees F (220 degrees C) and bake mixture in oven for
another 1/2 hour, or until browned on top.

Pinoy Burong Isda (Fermented Fish) Recipe

Serves/Makes: 4

Ingredients:

 1 pound fresh water carp or milkfish (well cleaned and scaled)

 2 cups cold cooked rice
 3 ounces garlic, crushed
 3 ounces ginger, minced
 3 ounces red onion, chopped
 6 lime wedges
 Pinch of salt and pepper
 1/2 cup patis (fish sauce)
 1/2cup white vinegar
 1/2 cup water

How to cook Pinoy Burong Isda (Fermented Fish):

 In a bowl, mix all ingredients by hand, mashing everything well.

 Pour into a big mouthed bottle. Stick fishes into the bottle.
 Seal the bottle well and keep for 1-2 weeks.
 After 2 weeks the Burong Isda should be ready.