FERMENTATION

When you hear about FERMENTED FOODS, your mind probably goes to pickles and beer. But thanks to a growing interest in Asian staples such as kimchi and miso, we're becoming more used to these flavour profiles, and even seeing them in fine-dining restaurants. We asked ABIGAIL DONNELLY to share her favourite recipes for fermented flavour bombs that you can replicate in your OWN KITCHEN.

- STEVE SMITH

WHAT EXACTLY ARE FERMENTED FOODS?

Fermentation involves breaking down sugars and starches in food using micro-organisms such as yeast and bacteria.

These micro-organisms transform the sugars and starches into lactic acid or alcohol, which helps to preserve the food - lactic acid stops the growth of other microbes that could rot the food.

When it comes to fermented foods, the "four Ks" are becoming increasingly popular around the world: kombucha is a fermented tea drink; kimchi is Korea's famous spicy fermented cabbage; kefir is a fermented milk drink; and sauerkraut is the familiar, less spicy fermented cabbage of Germany.

WHAT ARE THEIR BENEFITS?

HEALTH The micro-organisms present in fermented foods have a range of health benefits for the digestive system, and help to maintain the correct balance of bacteria and enzymes in the gut. In addition, they are thought to help with weight loss, skin health and increased immunity.

STORAGE From a food storage perspective, fermented foods retain their nutrients for longer than traditionally canned products. They also "keep" for longer, so you can make them in bulk and enjoy them for an extended period of time.

LESS WASTE Many fermentation techniques are instrumental in using up fruit and vegetable skins that would normally go into the bin, turning unwanted leftovers into complex, rich foods such as kimchi and shio koji (a Japanese condiment frequently used in marinades or as seasoning).

OKAY, BUT DO THEY TASTE GOOD?

They certainly do! Many chefs are using these infusions, potent tonics, and leavenings to produce delicacies such as steeped vinegar mothers, garum, whipped cultured butter and soya bean tempeh. Foremost among them is the team at Dusk restaurant in Stellenbosch, which achieved 3 Eat Out stars in 2023.