Fermentatie: verrot lekker!

Fermentatie is ook nog 's super gezond

Fermentatie is verrot lekker – een term die ik geleend heb van het boek van Christian Weij, en zeer toepasselijk. Het is vooral ook zeer gezond.

Ik neem je even mee op reis, die overigens niet geheel zonder gevaar is.

Wat is fermentatie?

Vraag het aan een biochemicus en hij/zij/anders zal je vertellen dat fermentatie “het omzetten van biologische materialen in afwezigheid van zuurstof (anaeroob)” is. Bacteriën, celculturen en schimmels staan bekend om hun fermentatie.
Vraag het aan het Voedingscentrum dat nog steeds door het merendeel van Nederland wordt gezien als autoriteit, en de voorlichter zegt je dat “fermentatie een proces is waarbij bacteriën, schimmels en gisten gebruikt worden om een voedingsmiddel te maken”.
De ‘melkzuurbacteriën’ zijn levende organismen en zitten van nature ook op groenten en fruit. Met zout en eventueel wat water, zetten de bacteriën de aanwezige koolhydraten (natuurlijke suikers) van gesneden groenten om in melkzuur. Tijdens de omzetting veranderen zuurgraad, smaak, geur, uiterlijk, verteerbaarheid en de houdbaarheid van het product. En ja, dat is nog lekker ook – al zal je heel even moeten wennen.

Voorbeelden van fermentatie

Denk maar ’s aan producten als brood, zuurkool, yoghurt, kaas, wijn en bier. Ook tempeh/tempé (dat veel gebruikt wordt in de Aziatische keuken en populair is bij vega’s en vegans) is een product van fermentatie: schimmels hebben zich hier uitgeleefd op gekookte sojabonen.
Maar denk ook ’s aan:

Gefermenteerde dranken

(Water)Kefir 
Wil je een echt lekkere, goedkope frisdrank die probiotisch werkt en dus goed voor je darmen is? Haal dan eenmalig (water)kefirkorrels in huis, voeg er water en wat natuurlijke suikers aan toe. Bijvoorbeeld gedroogde, ontzwavelde en biologische vijgen. Laat dan de fermentatie het werk doen. Na een paar dagen heb je een fles supergezonde drank dat onder meer mineralen, een aantal vitamines en zelfs het rustgevende tryptofaan bevat. Varieer bijvoorbeeld ’s met citroen.
Op Waterkefir.net kan je er alles over lezen. (Voor de goede orde: de kefirkorrels zijn levende organismen, dus je aankoop is eenmalig. Hou je aan de handleiding, dan behoud je dezelfde hoeveelheid waarmee je alle volgende flessen frisdrank kunt maken. Tof, niet?!

Kombucha
Ook dit een prachtig voorbeeld van een gefermenteerde drank. Het is op basis van thee, suikers en eenzelfde levende bacterie/gist-cultuur als bij Kefir. Bij de fermentatie komt er een soort pannenkoek op drijven, wat kombucha de bijnaam ‘Mushroom Tea’ opleverde. Je kunt dit eenvoudig zelf maken, en ook nu weer tegen zeer geringe kosten en het levert je veel op.

Recept:  Kombucha maken in 10 stappen!

Kombucha is ontdekt door alle marketing- en productmanagers uit horeca en retail, dus je kunt er heel wat tegenkomen, in allerlei varianten. Gewoon lekker zelf doen hoor, enjoy & do yourself some good!

Ook gefermenteerd: Appelcider azijn (als natuurlijke ontgifter)

Bieten- en groetensap
Van merken als Odin en Luna e Terra (beiden met kwaliteitskeurmerk Demeter en verkrijgbaar bij onder andere de Natuurwinkel en veel zelfstandige natuurvoedingswinkels) zijn er gefermenteerde sappen leverbaar. Door het melkzuur zijn de groentensappen niet alleen lichter verteerbaar, maar ook milder van smaak. Bovendien zijn de sappen gemaakt van 100% biologisch-dynamische groenten (en dus het Demeter-keurmerk), wat het sap een volle smaak en pure levenskracht geeft.
(En toch had ik een collega die de bietensap he-le-maal niet trok, en zijn gefermenteerde portie aan Fikkie gaf. Smaken verschillen, zeg maar…)
Je herkent de sappen aan de toevoeging “Melkzuur” op het etiket, en dus niet te verwarren met dezelfde  sappen met de vermelding “Versgeperst”.

Gefermenteerde gerechten en producten

Kazen, camembert en zelfs de doodordinaire salami zijn producten van fermentatie. Hier een paar wellicht onbekende(re).

Kimchi
Het steeds populairder wordende kimchi (ingemaakte groente met specerijen, met name cayennepeper, uit Zuid-Korea) zou één van de vijf gezondste gerechten ter wereld zou zijn. Persoonlijk hou ik er van; als bijgerecht bij Indonesisch, Thais, Japans, Vietnamees en Chinees.., of als tussendoortje voor de die-hards. Kimchi kan je in allerlei varianten krijgen. (En ook thuis zelf maken, maar let dan goed op!)

fermentatie


Amazake

Eentje die je vast nog níet kent: Amazake. Het is een gefermenteerd, Japans zoetmiddel gemaakt van puur rijst/gierst, koji (schimmelcultuur; zie de video!), water en beetje zeezout. Het is zoet en umami van smaak, en geschikt voor vega’s en vegans. Bovendien is het gluten- en lactosevrij, en onbewerkt maar toch heerlijk zoet. Gebruik het in alles wat zoeter kan! Amazake is een perfecte vervanger voor geraffineerde suikers, ei, boter én melk! Dus denk aan baksels (incl brood), ijs (recept mango-amazake!), desserts én smoothies.

fermentatie


Miso

Gefermenteerde pasta van al dan niet biologische rijst, boekweit, etcetera. Fantastisch als soepje, maar ik meng ook een lepel in m’n noodles-maaltijdsoep of pompoensoep Asia-style! Je vindt het vooral in de schappen van de natuurvoedingswinkel. (Kijk ook ’s bij het assortiment van Terrasana.)

Fermenteren, lekker zelf doen!

Wat heb je nodig voor fermentatie?

Een weckpot die bestand zijn tegen de druk die binnenin tijdens het fermentatie-proces ontstaat. En/of een andere glazen pot met een stukje kaasdoek erover dat je op de plaats houdt met een touwtje of elastiekje. Gebruik nooit een ijzeren zeef noch lepel; dat verstoort de levende cultuur indien probiotisch zoals Kefir. Als je prebiotisch fermenteert, bijvoorbeeld als je groenten wil inmaken voor kimchi of zuurkool wilt maken, gebruik ook dan houten of kunststof keukengerei. Kies dan ook bij voorkeur biologische groenten of fruit.

Hoe doe je dat, fermenteren?

Je kunt dat heerlijke boek van Christian Weij kopen: Verrot Lekker. Je kunt ook Googlen naar allerlei recepten, zoals deze.
Let op: hou de hygiëne en temperatuur goed in de gaten, en volg (de) gebruiksaanwijzing(en) goed op. Je wilt immers geen kwekerij creëren dat garant staat voor voedselvergiftiging onder meer door botulisme. Hoe zuurder je product (zoals kimchi, yoghurt en zuurkool), des te minder kans botulisme zich kan ontwikkelen. Het Voedingscentrum raadt zelfs alle andere thuis-fermentaties af. Dat wilde ik even gezegd hebben 😉

Gezondheidsvoordelen van fermenteren

Gefermenteerde producten hebben een gezond imago en lijken een gunstige invloed te hebben op onze darmflora. Het fermentatie-proces kan zelfs helpen om schadelijke bacteriën tegen te gaan, de darmflora in balans te brengen en de bederfelijkheid van het eten te verminderen. Bovendien is het gemakkelijker opneembaar omdat het eigenlijk al een beetje ‘voorverteerd’ is.

Succes, en proost: op je gezondheid!

Lees ook:

In De Groene Stoel: Kinderbuik&Co.
Voorjaarsschoonmaak: Detoxen!

Lovechock lanceert “Love Warrior” campagne (Win)

Niets missen van De Betere Wereld?

Like dan onze Facebook-pagina en blijf op de hoogte.
Of schrijf je in voor onze wekelijkse nieuwsbrief.

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