For centuries, different cultures around the world practice the fermentation. This process was used for creating some secret foods and national dishes. Lacto-fermentation is actually the process through which are made the most familiar fermented foods.
What is Lacto-Fermentation?
“Lacto” refers to Lactobacillus. Strains of these bacteria are present on the surface of the plants. They are also common for the human’s mouths, vaginas, and gastrointestinal tracts. The name of the bacteria is Lactobacillus because initially it was discovered in milk ferments. In fact, these bacteria mostly use lactose as well as other sugars, converting them into lactic acid, known for its ability to prevent the growth of harmful bacteria.
So, check out the other health benefits of Lacto-Fermentation:
- Improve Digestion And Enhance Nutrients Absorption
Fermented foods are extremely beneficial for our health. One of the main benefits is that our body more easily absorbs the nutrients for healing. In this way, we can improve our digestion and help the digestive tract. Our gut needs healthy bacteria and when we supply it with these bacteria, the digestive process can more effectively destroy the harmful bacteria. Moreover, these bacteria help our body to absorb the nutrients from the food that we consume.
- Boost Your Immune System
Our gut can help to protect ourselves from various illnesses. So, this means that adding the healthy bacteria (found in lacto-fermented foods) to our diet can significantly strengthen our immune system. It can control immune cells and prevent some autoimmune reactions, including inflammation.
- Improve Brain Functions
Our brain is connected with our immune and digestive system. Just think about the last time you had cold or flu and how fuzzy your head felt and you will understand this connection. In fact, the vagus nerve is responsible for all this. This nerve is one of 12 cranial nerves responsible for the transfer of information from our intestinal nervous system to the central nervous system in the brain. So, limiting unhealthy bacteria and maintaining the healthy bacteria can keep the proper functioning between these two systems.
- Contain Powerful Antioxidants
Lacto-fermented foods are a great source of potent antioxidants which has the ability to destroy free radicals that can contribute to cancer. These antioxidants can prevent inflammation and boost the immune system. In other words, this will help you treat arthritis, eczema, and other inflammation or autoimmune response-related conditions.
- Lose Weight by Eating More Sauerkraut
Lacto-fermented foods are extremely beneficial for the regulation of some hormonal functions. In this way, you will be able to control your food cravings as well as suppress your appetite. According to many studies, people with a high intake of healthy probiotics have a reduced risk of obesity.
DIY Homemade Lacto-Fermented Onions
When preparing Lacto-Fermented onions, we highly recommend to use natural salt such as Himalayan pink salt, Celtic sea salt, or kosher salt) since there have a rich content of minerals unlike the table salt used in commercially-prepared fermented foods.
Fermented onions can be added to your sandwiches, salads, in your tacos or nachos, eaten on their own or as condiments with your meals.
- 1 kilogram (2.2 pounds) of small onions or shallots, peeled
- A handful of garlic cloves, peeled
- 50g of natural salt of choice
- 1 liter (about one quart) of pure water (distilled water is best)
- A few wide mouth glass jars with airtight lids
- Black pepper
- Dried chilli
You can use the onions whole or slice them.
In order to prepare the brine, you should dissolve 50g of salt in 1 liter of water. Put the onions in the jars and make sure that the jars are more than half full. Pour the brine over them and let 1-2 inches headspace. You should cover the jars with their airtight lids. Keep them at room temperature, until you obtain the desired flavor and texture. It is recommended to open the lid every day for the first 2 weeks, in order to release the accumulated fermentation gas. After the first 2 weeks, you should open it every other day.
The process of fermentation can last up to 1-2 months.
If you notice that your jar smells putrid when opening it, make sure to throw it out and start the whole process over again.
Lacto-fermentation is an easy, healthy, and safe process. Moreover, it is very economical. This will keep your foods safe for months because the brine used in Lacto-fermented foods actually creates an acidic, anaerobic environment in which the “bad guys” are unable to grow in this environment!
Source: Time For Natural Health Care