Fermentation, a process associated with transforming food using bacteria or yeast, has incredible health benefits that we often tend to overlook. The technique of fermentation is used to produce more food and beverages than we care to give credit for – from alcohol to kombucha to dill pickles and even idlis, closer to home, are all by-products of this method. Fermentation is not only something that can be benefitted from in a culinary realm but also known to be extremely beneficial for health. While it quite rightly increases the nutritional value of food, fermentation also encourages the development of healthy gut bacteria and digestive enzymes inside the body. Here’s a list of fermented foods that everyone must include in their diet.
Yoghurt
Almost every Indian household makes a pot of fresh yoghurt to be eaten with parathas, rice or even dolloped into bowls and sprinkled with sugar. A rich source of folic acid, riboflavin and lactic acid bacteria, yoghurt is a probiotic food that is beneficial for people of all ages. It can also be diluted with water and a pinch of salt and consumed as buttermilk or whisked into a runnier consistency with natural sweeteners and drunk as kefir.
Tempeh
If you’re familiar with tofu, a mild-flavoured soyabean product, chances are that you might have come across the fermented variation called tempeh. Made with fermented soyabeans pressed into a dense cake-like form, the presence of amino acids that our bodies can absorb more easily. This nutritional powerhouse is easily found in supermarkets and can be grilled, stir-fried and even stewed for recipes.
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Kombucha
What was the internet’s favourite beverage until a couple of years ago is debated for its nutritional value. However, kombucha – a fermented beverage made of sugar and tea has many health benefits thanks to the polyphenols present in the black or green tea that is brewed in order to make the drink. Now available in many flavours in grocery stores, you can pick up a bottle of this fermented beverage to drink as is or even add a fun twist by making cocktails with it.
Gundruk
Image Credits: The Kathmandu Post
Gundruk, a dish made by fermenting edible leafy greens like mustard, cauliflower and radish, is a side dish that is commonly eaten in the North Eastern states of India. Once the leaves are wilted, they are pounded with a little water and packed in air-tight jars to ferment for a few days, after which they are sun-dried and consumed. It is said that the origins of these fermented greens trace all the way to Nepal and are known to be rich in calcium and sodium.
Kimchi
The national dish of Korea, this superfood made with Chinese cabbage coated in a mixture of fermented rice and chilli paste, is now popular all over the globe. Eaten as a side with cocktails or mixed into fried rice and stews, kimchi tends to be spicy on its own but also packed with flavour. Although the taste of kimchi might take a while to get accustomed to, it is known to boost appetite and revive taste buds after a bout of sickness.