Fermenting is a trend - and for good reason. The millennia-old method of preserving food continues to awake great enthusiasm among hobby chefs. But what makes fermentation so special? How does it work and which foods are particularly suitable? This article provides you with an overview of the basics of fermentation and gives you inspiration for your first attempts.

Why ferment food?

Fermenting means metabolising food with the help of microorganisms such as bacteria or molds. This method offers numerous benefits:

  • Health benefits
    Fermented foods can improve intestinal health and strengthen the immune system. 
     
  • Extends shelf life
    Fermentation is a natural and environmentally friendly method of preserving food and thus extending its shelf life. 
     
  • Unique flavours
    Fermented products develop complex flavour profiles - from sour to umami - and are great for adding variety to your plate.

What do you need to ferment?

Fermenting is very simple. All you need is fresh vegetables, salt, a jar - and a little patience.
It's best to use:

  • Fresh, untreated vegetables
  • Non-iodised salt (e.g. sea salt)
  • Clean preserving jars with lids (ideally with a fermentation valve)
  • Optional: spices, herbs, garlic

Which foods are good for fermenting?

Fermentation is very easy. In principle, all vegetables are suitable for fermenting. Vegetables that are not too soft so that they break down quickly are ideal. 
Use, for example:

  • White cabbage
  • Chinese cabbage
  • Carrots
  • Beetroot
  • Peppers
  • Cucumbers
  • Onions
  • Garlic

Tip: Try different combinations with spices, herbs or even mustard seeds and find your favourite mix!

Fermenting is easy, delicious and sustainable

Whether you're looking for a new flavour experience or simply want to preserve your leftovers. In both cases, fermentation is exactly the right method for you. With just a few ingredients and a little patience, you can ferment your favourite combinations yourself.

So, get your jars ready and let the microorganisms do the work for you!
Your Dole team