5 EASY-TO-FIND FERMENTED INGREDIENTS TO JAZZ UP YOUR RECIPES
Ingredients that are fermented add interest, umami, and additional nutritional value to recipes.
You may have noticed a newer refrigerated section in your local grocery store dedicated to fermented foods, especially those containing live probiotic cultures. Ingredients that are fermented are not necessarily “new”, yet there is a much more heightened awareness and interest in using them in recipes. With that surge in popularity, it has become easier to find prepared fermented foods at farmers’ markets and local grocers, and new products are appearing regularly.
WHAT’S IT ALL ABOUT?
Fermenting is a process that is used to extend the shelf life of foods, preserve nutritional value, or change an ingredient from one thing to another. It creates a flavor twist that ranges from tangy to umami, which can be appealing on its own or when used in combination with other ingredients. The nutritional benefits of foods can be increased further when the fermentation process includes the use of live probiotic cultures.
Some of the most well-known fermented ingredients include:
- Dairy products – yogurt, kefir, cottage cheese, buttermilk, several aged cheeses
- Vegetables – kimchi, sauerkraut, pickles
- Legumes – miso, tempeh
- Liquids – kombucha, beer, wine, mead, vinegar
WHY SHOULD I INCLUDE FERMENTED INGREDIENTS IN MY RECIPES?
Fermented ingredients add a great deal of flavor and interest to recipes such as savory umami, maybe a bit of “zip”, and delightful texture or body. They also increase the nutrient value of a recipe by providing additional fiber, vitamins, minerals, antioxidants, and enzymes. While not all fermented foods contain probiotics, those that do offer the additional benefit of supporting gut health and overall well-being.
Fermented ingredients can be used in many ways in recipes – independently as a condiment or side dish, as a component of a salad or bowl, as a garnish, or as an ingredient in a cooked dish.
Note: Probiotics are heat sensitive – while fermented ingredients will add many nutrients and flavor characteristics to cooked dishes, the probiotic benefits of those that contain active live cultures may be lessened when heated.
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5 EASY-TO-FIND FERMENTED INGREDIENTS TO JAZZ UP YOUR RECIPES
These five ingredients are readily available in many grocery stores. While most of these may not be new ingredients, perhaps this provides inspiration. Keep them handy in dry or cold pantry storage for a quick way to add some flavor and health-boosting zip to your recipes.
1. PLAIN YOGURT (Regular or Greek)
Yogurt is a terrific ingredient to use for adding creaminess, moisture, and body to recipes.
- Use it in cooked and uncooked sauces, dips, salad dressing, non-baked desserts, baked goods, smoothies, parfaits, curries, creamy soups, and stews, and as a simple snack with fruit and nuts.
- I prefer using plain yogurt that has no added sugar.
- For the highest probiotic benefits, choose those that list “probiotics” or “live and active cultures” on the label.
RECIPE: Creamy Southwestern Dressing
2. KEFIR
Kefir is like “liquid yogurt”, providing creaminess and a pleasant tang to recipes.
- Use it in uncooked sauces, dips, salad dressing, desserts, and smoothies.
- For a non-dairy option, look for cultured coconut milk
- I prefer kefir which has low or no added sugar.
RECIPE: Creamy Fruit Smoothie
3. KIMCHI AND OTHER FERMENTED VEGETABLES
Many cultures have fermented vegetables for ages. Kimchi is a traditional Korean dish often made with cabbage and other vegetables, garlic, ginger, chili peppers, salt, and fish sauce. It is common to find many types of fermented vegetables made with a vinegar solution or a Lacto-fermentation process.
- Use kimchi and other fermented vegetables in salads, grain or noodle dishes, bowls, on cheese trays, as a side dish, on burgers or sandwiches, with eggs, and potatoes, or as a snack.
- Vinegar fermented, pasteurized products are great flavor boosters in recipes and contain many beneficial nutrients and fiber.
- For probiotics benefits, look for non-pasteurized, Lacto-fermented products.
HOW TO:
How to Make Easy Kimchi at Home (The Kitchn)
‘If You Can Make a Salad, You Can Make Kimchi’ (New York Times)
4. MISO PASTE
Miso is a key ingredient in Japanese cooking but has branched out and become quite popular in many recipes in recent years. It is a rich and savory ingredient made by fermenting soybeans and rice, barley, rye, or other grains. Miso’s strong salty flavor increases the umami of a recipe.
- Use miso paste in sauces, salad dressings, marinades, glazes, soups, and stews, or in a sandwich spread.
- The richness and saltiness can vary slightly by brand, but generally, a little miso goes a long way. Start with a small amount and increase it to your taste.
RECIPE: Soba Noodle Salad with Miso Nut Butter Dressing
5. CHEESE
Cheese is a favorite ingredient for many, yet it may not appear front and center in your mind when thinking about fermented or probiotic foods. Most cheeses are fermented, and certain soft and aged cheeses contain live, probiotic cultures.
- Probiotics are in cheeses that have been aged but not heated afterward such as Gouda, Swiss, feta, Edam, provolone, cheddar, Gruyere, Parmesan, Emmental, Caciocavallo, and cottage cheese. If having the probiotic benefit is important, check the labels for the words “live” or “active” cultures.
- Use aged cheeses on appetizer platters and cheese boards, as a simple snack, in soups, stews, chilis, salads, eggs, potatoes, vegetables, sauces, dips, and dressings.
HOW TO:
How to Arrange a Cheese Platter (Food & Wine)
Everything You Need to Build a Beautiful Cheese Board – take a deeper dive into recommended supplies for creating an eye-popping cheese board. (Food & Wine)
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