{"id":28680,"date":"2025-09-09T04:45:00","date_gmt":"2025-09-09T02:45:00","guid":{"rendered":"https:\/\/myhome.at\/?p=28680"},"modified":"2025-08-26T14:13:21","modified_gmt":"2025-08-26T12:13:21","slug":"fermenting-vegetables-old-craft-rediscovered","status":"publish","type":"post","link":"https:\/\/myhome.at\/en\/fermenting-vegetables-old-craft-rediscovered\/","title":{"rendered":"Fermenting vegetables: Old craft rediscovered"},"content":{"rendered":"\n

Vegetables<\/em> Fermentation is experiencing a renaissance: In their book “Auf Vorrat” (“Stock up”), the two nutrition experts Margit Brauneder and Karin Buchart reveal how to preserve vegetables, intensify flavors and create stocks without using electricity.<\/em><\/p>\n\n

The mastery of fire is considered a milestone in human history – but the targeted fermentation of food is at least as important. For around 13,000 years, humans have been harnessing the power of microorganisms to preserve vegetables, grains and fruit. Microbes transform sugar into acids, gases or alcohol – processes that not only make food edible for longer, but also more digestible and aromatic. <\/p>\n\n

“We use as little technology as possible and as much as necessary,” explain the authors of the book “Auf Vorrat”, Margit Brauneder and Karin Buchart. “We focus on easy availability of ingredients, storage suitable for everyday use – preferably without a fridge – and practical tips on how to use the storage jars in the kitchen.” <\/p>\n\n

\"Fermenting
Margit Brauneder, Karin Buchart<\/strong> – Auf Vorrat. nat\u00fcrlich einkochen, fermentieren und haltbar machen. Published by Servus Verlag, approx. \u20ac28,-. <\/figcaption><\/figure>\n\n

Why fermenting vegetables is so popular again today<\/strong><\/h3>\n\n

In times of energy shortages and a growing awareness of healthy eating, fermentation is experiencing a real renaissance. While cooking requires electricity or gas, fermentation preserves food solely through the “harmony of microbes”. The result: a store cupboard full of aromatic treasures – without ongoing energy costs. <\/p>\n\n

The flavors that are created during fermentation are particularly exciting. Microbes release glutamic acid, creating a full-bodied umami taste experience – even with vegan ingredients. <\/p>\n\n

Choosing the right ingredients<\/strong><\/h3>\n\n

The basis of every good fermentation is the quality of the ingredients. Organically grown foods that already contain many “good” microbes are particularly suitable. It is best to ferment vegetables, fruit, grains or herbs. Important: free from pesticides and preservatives so that the desired microorganisms can grow. <\/p>\n\n

Even dairy products, nuts or fats can be fermented – sour cream butter is a classic example. But be careful: fats run the risk of becoming rancid if fermentation is not successful. <\/p>\n\n

Symbiosis control: How to get started<\/strong> fermenting vegetables<\/strong><\/h3>\n\n

The beginning is the most sensitive phase of fermentation. A slightly acidic environment (pH value 4-5) is required for the “right” microbes to establish themselves. Ingredients such as lemon juice or the use of brine help here. The ideal salt concentration is 1-3 percent. <\/p>\n\n

The vegetables are sliced, diced or grated so that microorganisms can colonize a large surface area. The first few hours already determine which bacterial cultures gain the upper hand. The aim is an end product with a pH value below 3.5 – this ensures that the vegetables can be kept safely and are harmless to health. <\/p>\n\n

The 3-phase fermentation<\/strong><\/h3>\n\n

A special method is 3-phase fermentation<\/strong>, which takes place over ten to twelve weeks and produces particularly aromatic results:<\/p>\n\n

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  1. Phase 1 – one week at room temperature<\/strong>During this time, microorganisms process the oxygen in the glass. Gases are produced, which can be recognized by foam and bubbles. <\/li>\n\n\n\n
  2. Phase 2 – two to four weeks at approx. 15 \u00b0C<\/strong>Now the lactic acid bacteria take over. They ensure acidification and begin to develop flavor. <\/li>\n\n\n\n
  3. Phase 3 – six weeks at 0-10 \u00b0C<\/strong>The final phase brings peace and quiet: no more bubbles rise, fermentation is complete. After around three months, the vegetables are probiotically valuable, digestible – and full of flavor. <\/li>\n<\/ol>\n\n

    Two paths to durability<\/strong><\/h3>\n\n

    Brauneder and Buchart distinguish between two basic principles for preserving food:<\/p>\n\n

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    1. Displacement of microbes<\/strong> – for example by salting or vinegar extracts.<\/li>\n\n\n\n
    2. Promotion of microbes<\/strong> – as in fermentation, where a “feel-good climate” is deliberately created for desired cultures.<\/li>\n<\/ol>\n\n

      Vegetables<\/strong> Fermenting as a future technology<\/strong><\/h3>\n\n

      It is estimated that up to a third of all foods worldwide are fermented – from sauerkraut and cheese to coffee and chocolate. No culture in the world can do without this technique. <\/p>\n\n

      As traditional as fermentation is, today it is being rediscovered. As a sustainable method of preserving food, as a source of new flavors – and as a cultural technique that combines health, enjoyment and resource conservation. <\/p>\n\n

      We have selected two recipes from the book for you – enjoy!<\/p>\n\n

      Simple kimchi with Chinese cabbage<\/strong><\/h3>\n\n

      Time required:<\/strong> approx. 20 minutesMaturing time:<\/strong> overnight + 5 daysShelf life:<\/strong> several weeks<\/p>\n\n

      Ingredients<\/strong><\/p>\n\n