The Ultimate Guide To Fermented Foods Benefits, Types, And Recipes

Fermented foods have been a part of traditional diets around the world for centuries. They are made through the process of fermentation, which involves the transformation of carbohydrates into organic acids or alcohol by microorganisms like bacteria and yeast. Fermented foods offer numerous health benefits, including improved digestion, increased immune function, and reduced inflammation. In this article, we’ll explore the benefits of fermented foods, the different types available, and some delicious Indian recipes to try.

Benefits of Fermented Foods

Fermented foods offer several health benefits due to their high content of probiotics, which are beneficial bacteria that promote gut health. These foods help in the digestion and absorption of nutrients from the food we eat, which further improves the overall digestive process. Here are some other benefits of consuming fermented foods:

• Improved Immune System: The beneficial bacteria in fermented foods also help boost the immune system, which makes it stronger and more capable of fighting off infections and diseases.
• Reduced Inflammation: Fermented foods contain anti-inflammatory compounds that further can help reduce inflammation in the body.
• Improved Mental Health: Studies have found that consuming fermented foods can also improve mental health by reducing symptoms of depression, anxiety, and stress.
• Weight Loss: Some fermented foods can also help with weight loss as they contain probiotics that improve gut health and digestion.

Types of Fermented Foods

There are many types of fermented foods available, ranging from beverages to condiments to snacks. Here are some popular fermented food types:

• Kombucha: Kombucha is a fermented tea that has become popular due to its probiotic content and potential health benefits. It is made by adding a SCOBY (symbiotic culture of bacteria and yeast) to sweetened tea and then allowing it to ferment for a few days.

• Kimchi: Kimchi is a traditional Korean side dish made with fermented vegetables, typically cabbage, radish, or cucumber. Furthermore, it is known for its spicy flavor and health benefits.

• Yogurt: Yogurt is a fermented dairy product that contains beneficial bacteria called probiotics. It is a great source of calcium and protein and can also be enjoyed as a snack or used in cooking.

• Kefir: Kefir is a fermented dairy product similar to yogurt but with a thinner consistency. It is made by adding kefir grains to milk and then allowing it to ferment for a day or two.

Indian Fermented Food Recipes

India has a rich tradition of fermented foods, many of which are not only delicious but also offer several health benefits. Here are some traditional Indian fermented food recipes you can try at home:

1. Idli:

Idli is a popular South Indian breakfast dish made with fermented rice and lentil batter. It is light and fluffy and is typically served with chutney and sambar.

Ingredients:

• 1 cup urad dal
• 2 cups idli rice
• 1 tsp fenugreek seeds
• Salt, to taste
• Water, as required

Method:

1. Soak the urad dal and fenugreek seeds in water for 4-5 hours. Soak the rice separately for the same amount of time.
2. Drain the water and grind the urad dal and fenugreek seeds to a smooth paste, adding water as required.
3. Drain the water from the rice and grind it to a fine paste. Mix the urad dal batter and rice batter together and add salt to taste.
4. Allow the batter to ferment for 8-10 hours.
5. Grease the idli plates and pour the batter into them. Steam the idlis for 10-12 minutes.

2. Dosa:

Dosa is another popular South Indian dish made with fermented rice and lentil batter. It is thin and crispy and is typically served with chutney and sambar.

Ingredients:

• 1 cup urad dal
• 2 cups idli rice
• 1/2 cup flattened rice (poha)
• Salt, to taste
• Water, as required

Method:

1. Soak the urad dal, rice, and flattened rice separately in water for 4-5 hours.
2. Drain the water from the urad dal and grind it to a smooth paste, adding water as required.
3. Drain the water from the rice and flattened rice, and grind them to a fine paste. Mix the urad dal batter and rice-flattened rice batter together and add salt to taste.
4. Allow the batter to ferment for 8–10 hours.
5. Heat a nonstick pan and pour a ladleful of batter onto the center of the pan. Spread it in a circular motion to make a thin crepe. Drizzle some oil around the edges and cook on low heat for 2-3 minutes until the edges turn golden brown. Flip it over and cook for another minute.

3. Dhokla:

Dhokla is a Gujarati dish made with fermented chickpea flour batter. It is light and fluffy and is typically served with green chutney.

Ingredients:

• 1 cup chickpea flour (besan)
• 1/2 cup yogurt
• 1/2 cup water
• 1 tsp ginger paste
• 1 tsp green chili paste
• Salt, to taste
• 1 tsp Eno fruit salt
• 1 tsp oil

For tempering:

• 1 tsp mustard seeds
• 1 tsp sesame seeds
• 1/2 tsp cumin seeds
• 1-2 green chilies, slit lengthwise
• A pinch of asafoetida (hing)
• Curry leaves
• 1 tbsp oil

Method:

1. Mix the chickpea flour, yogurt, water, ginger paste, green chili paste, and salt in a bowl to make a smooth batter. Allow the batter to ferment for 4-5 hours.
2. Grease a steamer tray with oil and add Eno fruit salt to the batter. Mix well, and pour it into the greased tray.
3. Steam the dhokla for 10–12 minutes, or until a toothpick inserted in the center comes out clean.
4. Heat oil in a pan and add mustard seeds, sesame seeds, cumin seeds, green chilies, curry leaves, and asafoetida. Allow them to crackle and pour the tempering over the steamed dhokla.
5. Cut the dhokla into small pieces, and finally serve with green chutney.

4. Kanji:

Kanji is a popular North Indian drink that you can prepare with black carrots and mustard seeds. It is also a great source of probiotics and has a tangy, sour taste that is really addictive.

Ingredients:

• 2 black carrots, peeled and grated
• 1 tsp mustard seeds
• 1 tsp red chili powder
• Salt, to taste
• Water, as required

Method:

1. Mix the grated black carrots, mustard seeds, red chili powder, and salt in a jar.
2. Fill the jar with water and cover it tightly with a lid.
3. Keep the jar in a warm, dark place for 3-4 days until the liquid turns sour and bubbly.
4. Lastly, strain the liquid and discard the solids.
5. Serve chilled and garnish with mint leaves. To beat the summer heat, you can also add some ice to keep you refreshed.

5. Buttermilk:

Buttermilk is a popular drink in India that you can prepare by churning yogurt with water. Furthermore, it is a great source of probiotics and is easy to digest.

Ingredients:

• 2 cups yogurt
• 4 cups water
• Salt, to taste
• 1 tsp roasted cumin powder
• A handful of coriander leaves, chopped
• Ice cubes, as required

Method:

1. Whisk the yogurt and water together in a bowl until smooth.
2. Add salt and roasted cumin powder and mix well.
3. Chill the buttermilk in the refrigerator for at least 30 minutes.
4. Serve the chilled buttermilk in glasses. You can also garnish with chopped coriander leaves and ice cubes.

Bottom Line

Fermented foods have been a part of traditional diets around the world for centuries and offer several health benefits due to their high content of probiotics. These foods help in the digestion and absorption of nutrients from the food we eat, which improves the overall digestive process. There are many types of fermented foods available, ranging from beverages to condiments to snacks. In India, there are many traditional fermented food recipes that are not only delicious but also offer several health benefits. Incorporating fermented foods like kanji and buttermilk into your diet is a great way to improve gut health and boost your overall health and well-being.

References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9956079/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9003261/