Introduction: When two "like-minded" partners meet, a magical chemical reaction often occurs. Fermented foods, widely recommended by nutritionists, are born from this wonderful encounter between certain bacterial strains and suitable ingredients. How do good bacteria and good ingredients meet, and what happens after they meet?
Lactic acid bacteria + Milk = Yogurt, Cheese
Yogurt and cheese are typical dairy fermented products, resulting from the action of lactic acid bacteria on milk.
The Encounter: Over 4000 years ago. The history of yogurt can be traced back over 4000 years. Some also believe that as early as 3000 BC, ancient nomadic peoples living on the Anatolian plateau had already learned to make and consume yogurt. After years of research and selection, better bacterial strains have now been identified and added to yogurt, achieving relatively better health benefits.
The Marvelous Transformation: Improved mineral utilization and increased B vitamins. During milk fermentation, components like lactose are hydrolyzed into small molecules, increasing soluble phosphorus and calcium. These changes make yogurt easier to digest and absorb and do not adversely affect lactose-intolerant individuals. Furthermore, lactic acid bacteria promote the synthesis of some B vitamins in dairy products, making them more nutritious. Yogurt, especially yogurt with active probiotics, helps regulate the intestinal flora and supports the immune system. Cheese, similar to yogurt, also has these health benefits.
Cohabitation: Live-culture yogurt should be stored at low temperatures, and cheese should be low-sodium. Most yogurt sold in supermarkets contains a lot of sugar, so consumption should be controlled, preferably no more than two cups per day, or choose sugar-free yogurt. When buying yogurt with active probiotics, pay attention to low-temperature storage to ensure bacterial activity. If making yogurt at home, it is recommended to use ultra-high-temperature sterilized milk as the base, and the container should be pre-treated with hot water to avoid contamination by other bacteria. After being drained and concentrated, cheese has higher protein, fat, and mineral content like calcium, but its salt content is often higher. When purchasing, try to choose products with low sodium content.
Cherry Yogurt
Mold + Soy products = Fermented bean curd, Douchi
"Tofu wrapped in golden silk, water drawn from a mountain spring, a precious recipe passed down from the palace, a colony of bacteria covers its head." This is an old folk song about fermented bean curd. In modern times, fermented soy products such as Douchi and fermented bean curd are also recommended by nutritionists.
The Encounter: Northern Wei Dynasty. Fermented bean curd is one of China's unique fermented products. As early as in ancient books from the Northern Wei Dynasty, there is a saying that "dried tofu, after being salted and matured, becomes fermented bean curd." By the Jiajing period of the Ming Dynasty, Shaoxing fermented bean curd was already being exported overseas to Southeast Asia.
The Marvelous Transformation: Increased activity of soy isoflavones. Tofu, already rich in protein and calcium, undergoes hydrolysis of large-molecule proteins into small-molecule peptides and amino acids after mold fermentation, making it easier for the human body to digest and absorb. Furthermore, after soy product fermentation, the activity of soy isoflavones increases, and some new nutrients and bioactive substances, such as vitamin B12, are produced.
Cohabitation: No more than one piece of fermented bean curd per day. Most fermented soy products are high in salt, so they should be consumed in moderation. No more than one piece of fermented bean curd per day, especially for patients with hypertension and heart disease.
Lactic acid bacteria + Vegetables = Kimchi, Sauerkraut
Koreans use chili, garlic, and salt to preserve vegetables from all seasons, unintentionally creating a good environment for beneficial bacteria and making kimchi, which they revere as a "national treasure." Our country's Sichuan pickles and Northeast sauerkraut are similar.
The Encounter: Northern Wei Dynasty. Whether it's kimchi or sauerkraut, the original intention was to extend the shelf life of vegetables. As early as in the ancient Chinese book "Qimin Yaoshu" from the Northern Wei Dynasty, various methods of pickling sauerkraut with ingredients like cabbage (anciently called "song") were already detailed.
The Marvelous Transformation: Oxalic acid is broken down, and new organic acids are generated. After fermentation, oxalic acid and other substances in vegetables are broken down, and proteins are hydrolyzed into savory peptides and amino acids. At the same time, new organic acids are generated. Furthermore, lactic acid bacteria can effectively inhibit the growth of "bad" bacteria, promote the secretion of pepsin in the stomach, help maintain a healthy intestinal environment, and reduce constipation. The garlic and chili used to make kimchi also promote metabolism in the body and can help prevent obesity. Sauerkraut, on the other hand, has a certain appetizing and lipid-lowering effect.
Cohabitation: Do not eat sauerkraut within a week, and people with excess stomach acid should eat less. In the initial stage of vegetable fermentation, nitrite levels increase significantly, which can be harmful to health. Therefore, avoid consuming kimchi and sauerkraut that have been fermented for less than a week. The organic acids from fermented vegetables can stimulate stomach acid, so people with excess stomach acid should also consume them in moderation.
Pickled Fish with Sauerkraut
Acetic acid bacteria + Grain = Vinegar
There are many ingredients for making vinegar. For example, in Western countries, alcohol-based vinegar and fruit vinegar made from grapes or apples are the most popular. However, in China, vinegar has been brewed from grains since ancient times, such as sorghum, barley, rice, millet, glutinous rice, and corn.
The Encounter: Over 3000 years ago. China is the earliest country in the world to brew vinegar from grains, with a history of at least 3000 years. The "Rites of Zhou" already contains records of vinegar brewing, and during the Spring and Autumn and Warring States periods, there were already specialized workshops for making vinegar. By the Tang Dynasty, vinegar began to be widely used, and famous dishes featuring vinegar as the main seasoning appeared, such as scallion vinegar chicken and vinegar celery.
The Marvelous Transformation: Starch and proteins are broken down, producing a large amount of organic acid. Acetic acid bacteria can break down the starch in grains into simple sugars and proteins into amino acids and peptides, while producing a large amount of organic acid, which brings a delicious flavor. Vinegar has many benefits for the human body, such as promoting the secretion of saliva and gastric juice, aiding digestion and absorption, increasing appetite, and having a certain auxiliary effect on lowering blood sugar and blood pressure. In addition, vinegar also has a good antibacterial effect.
Cohabitation: Do not consume vinegar on an empty stomach, and choose products with an acetic acid content of ≥3.5g/100ml. Vinegar has a high acidity, so it's best not to consume it on an empty stomach, and people with excessive gastric acid secretion should also eat less. High-quality vinegar is reddish-brown or brown (rice vinegar is rosy-colored, white vinegar is colorless), clear, with no suspended solids or sediments. Inferior vinegar may be too dark or too light in color and may have abnormal sediments. Also, pay attention to the acetic acid content on the product label and choose products with an acetic acid content of ≥3.5g/100ml.
Yeast + Fruit = Fruit wine
Fruit wine is an alcoholic beverage made by fermenting the natural sugars in fruit with yeast. The most famous fruit wine is grape wine, but nowadays, almost any fruit can be used to make fruit wine, such as bayberries, blueberries, plums, and cherries.
The Encounter: Over 6000 years ago. The most famous fruit wine is grape wine, which originated at least 6000 years ago. When grape berries ripen and fall to the ground, their skins break, and the juice that seeps out comes into contact with yeast in the air for a period of time, after which grape wine is produced.
The Marvelous Transformation: Improved utilization of antioxidants. After fermentation, fruit wine retains almost all the nutrients of the fruit and produces carbon dioxide and alcohol. Specifically, it is rich in vitamins and amino acids needed by the human body. In addition, antioxidants like anthocyanins, which are abundant in the skins and seeds of fruits that are originally difficult to digest, are also dissolved into the fruit wine, making them easier for the human body to absorb and utilize. Compared to other alcoholic beverages, fruit wine has a more obvious effect on protecting the heart and regulating women's emotions. It is generally believed that red wine helps prevent cardiovascular diseases; hawthorn wine aids digestion and strengthens the stomach; apple wine softens blood vessels, lowers lipids, and aids weight loss; and plum wine can relieve summer heat and whet the appetite.
Cohabitation: Drink in moderation, and it is best not to make fruit wine at home. Although fruit wine has many health benefits, it still contains alcohol. Adult men should not consume more than 250ml per day, and women should not consume more than 150ml per day. Try to avoid drinking on an empty stomach; you can eat some crackers or a vegetable salad before drinking. Home-brewed fruit wine has many difficulties and food safety hazards. If you have no experience, it is best not to try it easily.
Bayberry Wine Ferment