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Fermented Food Recipes
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Kombucha
Key ingredients: Tea, sugar, SCOBY. Sweetened tea is fermented by a Symbiotic Colony Of Bacteria and Yeast (SCOBY) in a process that involves aerobic followed by anaerobic fermentation, producing a tangy drink.
Sourdough Bread
Key ingredients: Flour, water, salt, wild yeast, and lactobacilli. A starter culture, or 'mother dough,' ferments the dough by metabolizing carbohydrates and creating carbon dioxide to rise the bread.
Gundruk
Key ingredients: Leafy green vegetables, salt. In Nepal, leafy greens are fermented after wilting, then sun-dried, resulting in a sour, slightly smoky-tasting condiment.
Kimchi
Key ingredients: Napa cabbage, radish, gochugaru, garlic, ginger, fish sauce. The vegetables are seasoned, mixed with spices, and fermented by Lactobacillus bacteria in an anaerobic environment.
Cheese
Key ingredients: Milk, cultures, rennet. Milk is inoculated with lactic acid bacteria and coagulated using enzymes (rennet), then aged to develop flavor and texture.
Poi
Key ingredients: Taro root, water. Traditional Hawaiian dish made by mashing cooked taro root until smooth and then allowing it to ferment slightly to achieve a sour taste.
Tepache
Key ingredients: Pineapple rind, piloncillo (unrefined cane sugar), water, spices (like cinnamon or cloves). This mildly alcoholic beverage from Mexico ferments for a short period, resulting in a refreshing drink.
Yogurt
Key ingredients: Milk, live cultures (Lactobacillus bulgaricus, Streptococcus thermophilus). Milk is fermented by these bacteria at a warm temperature until it thickens and becomes tart.
Natto
Key ingredients: Soybeans, Bacillus subtilis var. natto. Steamed soybeans are fermented with Bacillus subtilis, producing a sticky, stringy texture and a strong, pungent flavor.
Fish Sauce
Key ingredients: Fish, salt. Small fish and salt are layered in barrels and left to ferment for months to years, during which enzymes break down the fish into a flavorful liquid seasoning.
Tempeh
Key ingredients: Soybeans, tempeh starter (Rhizopus oligosporus). Soybeans are soaked, dehulled, cooked, and then inoculated with a tempeh starter before being fermented into a firm cake.
Doenjang
Key ingredients: Soybeans, salt, water, a fermenting agent (often Aspergillus oryzae). Soybeans are fermented to create a thick, savory paste used in Korean cooking.
Black Garlic
Key ingredients: Fresh garlic. Garlic is kept at a stable temperature in high humidity for several weeks, undergoing a Maillard reaction rather than fermentation, which results in sweet, umami-rich cloves.
Kefir
Key ingredients: Milk, kefir grains. Milk is fermented with kefir grains, which contain a complex mixture of bacteria and yeast, yielding a tangy, carbonated beverage.
Viili
Key ingredients: Milk, starter culture (including Lactococcus lactis and Leuconostoc mesenteroides). This Finnish fermented dairy product has a viscous consistency and a mild, slightly sweet taste.
Sauerkraut
Key ingredients: Cabbage, salt. Cabbage is finely cut, mixed with salt, and packed tightly in an anaerobic environment. The naturally present Lactobacillus bacteria ferment the sugars into lactic acid.
Miso
Key ingredients: Soybeans, salt, koji. Soybeans are fermented with the koji mold (Aspergillus oryzae), which breaks down the beans' proteins and fats into more digestible forms over several months to years.
Pickles
Key ingredients: Cucumbers, salt, water, (optionally garlic, dill, spices). Cucumbers are submerged in a saltwater brine, allowing natural lacto-fermentation to occur, which preserves and flavors the cucumbers.
Garum
Key ingredients: Fish, salt. An ancient Roman condiment made by fermenting fish and salt together in the sun, this precursor to modern fish sauces used the enzymatic action of fermentation.
Lacto-fermented Lemonade
Key ingredients: Lemons, sugar, water, whey. Fresh lemon juice is mixed with sugar, water, and whey, then fermented for several days to produce a fizzy, probiotic-rich beverage.
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