Fermentation is a process that has been used to make a variety of national dishes and family secret foods. In fact, the most common fermented foods are made using lacto-fermentation.
The term “lacto” refers to a certain species of bacteria, such as Lactobacillus. Many strains of these bacteria are found on the surface of plants, as well as in the human’s mouths, gastrointestinal tracts, and vaginas.
These bacteria use sugars, like lactose and transform them into lactic acid. But, lacto-fermentation doesn’t have to involve dairy products.
Moreover, lactic acid is actually a natural preservative, which helps inhibit harmful bacteria growth.
Health Benefits of Lacto-Fermented Foods:
– Possess Potent Antioxidants
Lacto-fermented foods possess potent antioxidants that could attack free radicals that lead to cancer. In addition, these antioxidants could also reduce inflammation and boost your immune system. That’s why the regular consumption of lacto-fermented foods could help treat arthritis, eczema, and many other inflammatory or autoimmune conditions.
– Strengthen Your Immune System
Are you familiar with the fact that your gut can help protect against disease? This means that you should incorporate the beneficial bacteria present in lacto-fermented foods in your diet in order to boost your immune system. Furthermore, the spread of beneficial bacteria in your gut helps control immune cells as well as helps prevent some autoimmune reactions, like inflammation.
– Enhance Nutrients Absorption and Boost Digestion
Fermented foods are high in nutrients that are more easily absorbed for healing. These nutrients help enhance digestion and heal your digestive tract. If you supply your gut with beneficial bacteria, then your digestive process can kill or eliminate harmful bacteria. Beneficial bacteria can also allow your body to absorb nutrients from the food you eat.
– Help Promote Weight Loss
Eating lacto-fermented foods can help regulate many hormonal functions, which can help suppress your appetite and regulate your food cravings. Researchers found that those adding healthy probiotics to their diet are more likely to have a reduced likelihood of obesity.
– Improve Brain Function
Your brain is actually connected to your immune and digestive system. Your vagus nerve is responsible for the connection between your brain and your immune and digestive system.
It is a cranial nerve that transfers information from the intestinal nervous system to the central nervous system found in the brain. So, you should keep an optimal amount of beneficial bacteria and limit harmful bacteria to help keep this line of communication between these 2 systems open, and prevent and enhance cognitive problems.
Homemade Lacto-Fermented Onions Recip
It is always a good idea to make your own fermented foods for maximum benefits. When making homemade lacto-fermented foods, you should use natural salt (like kosher salt, Himalayan pink salt, or Celtic sea salt) because they are packed with minerals, rather than using table salt.
- Several wide mouth glass jars with airtight lids
- A liter of pure water (distilled water)
- 50 grams of natural salt (kosher salt, Himalayan pink salt, or Celtic sea salt)
- A handful of peeled garlic cloves
- A kilogram of peeled shallots or small onions
- Dried chilli (optional)
- Black pepper (optional)
- Coriander (optional)
You can use whole onions or slice them.
Next, make the brine by dissolving the salt in the water.
Afterwards, place the onions in the glass jars more than half full and then pour the brine over them.
Make sure you leave a couple of inches headspace for the fermentation gas and then cover them with the lids.
Leave them to ferment at room temperature of 60-70oF until you get the desired texture and flavor. In order too release the accumulated fermentation gas, you should open the lids every day for the first 15 days. Then, you can open them every other day.
It is important to know that the fermentation process usually takes about one or two months to complete. You can also leave it to ferment for up to three months.
In case your jar, after opening smells putrid, throw it out and start over.
The good news is that there are a number of ways of incorporating fermented onions in your diet. You can add them to your tacos or nachos, salads, sandwiches, or use them as condiments with your meals.
- Kumar, Vijaya. ˮSecret Benefits of Onion & Garlicˮ;
- Shockey, Christopher. ˮFermented Vegetables: Creative Recipes for Fermenting 64 Vegetables & Herbs in Krauts, Kimchis, Brined Pickles, Chutneys, Relishes & Pastesˮ;