FERMENTATIONKIMCHI, KOMBUCHA, KEFIR

JUNE 3, 2017

Joyce Moser, UCCE Master Food Preserver of Amador/Calaveras County

Fermentation• Preservation without heat

• Uses beneficial bacteria, yeast, and mold• Reliably used for thousands of years

• Produces bio-preservatives: lactic acid, acetic acid, alcohol

• Prevents spoilage and growth of pathogens• Preserves and creates nutrients; breaks down nutrients

into more digestible form; aids in digestion• Provides other health benefits• Process is simple and inexpensive

Fermentation Categories

• Lactic Acid Ferments – (sauerkraut, kimchi, pickles, yogurt, yogurt cheese)

• Symbiotic Ferments (kefir, kombucha, ginger beer)• Yeast Ferments (beer, wine, sourdough bread)• Acetic Ferments (wine vinegar, malt vinegar, apple cider

vinegar or other fruit vinegars• Mold Ferments (tempeh, koji (miso, sake, soy sauce),

some cheeses)

Fermentation Types

• Spontaneous– “Wild fermentation” occurs spontaneously from bacteria, yeasts

or molds – Examples: sauerkraut, pickles, kimchi, sourdough starter

• Starter Cultures– Bacteria, yeast, or mold is introduced to the food– Examples: yogurt, kombucha, kefir, sourdough starter

Common Ingredient: Salt

• Table salt (finely ground, usually contains iodine and non-caking additives

• Kosher salt (coarser salt with no additives)• Canning or pickling salt (fine-grained salt similar to

table salt, no additives)• Sea salt (generic term for salt gathered by evaporation

from sea water)• Mineral-rich salts of the land

Common Ingredient: Water

• Non-chlorinated or purified water

• Hard or chlorinated water– May cause cloudiness and off-colors in pickling brines– May interfere with fermentation

• Preparation of hard or chlorinated water for use– Boil and let sit for 24 hours to allow sediment to settle– Carefully pour off the clear water and use for fermenting

Making Kimchi…a hot and spicy vegetable ferment

Making Kimchi• Ingredients

• Napa cabbage• Salt• Garlic, fresh ginger, Korean red pepper powder, Korean radish,

green onions, fish sauce

• Process• Brine and soak cabbage 3-6 hours, rinse• Combine with other ingredients• Ferment 1-2 days at room temperature

Symbiotic FermentKombucha, Milk and Water Kefir

• Kombucha SCOBY (Symbiotic Colony of Bacteria and Yeast)• Matlike, cellulose structure produced with each batch• Protects the fermenting tea against wild bacteria and yeast• Reduces evaporation of the liquid• Holds in naturally occurring carbonation as the batch develops

• Milk Kefir Grains • Rubbery blobs known as kefir grains, look like plump little

florets of cauliflower or cottage cheese• As they are fed milk, they grow and multiply

Symbiotic Ferment (cont’d)Milk Kefir, Kombucha, Water Kefir

• Water Kefir Grains• Whitish, translucent crystals• Need to be regularly fed sugar-water• Multiply over time

Where do you get a Kombucha SCOBY and how do you care for it?• From a friend or reputable supplier• Home-grown from commercial Kombucha• Avoid dehydrated, test-tube, or SCOBY without starter

liquid• DO NOT refrigerate or freeze; keep at room temperature

covered with kombucha• SCOBY will grow a new baby SCOBY with each batch --

the “mother” is on the bottom and baby grows on top• SCOBY may sink to the bottom of the container, but the

baby SCOBY always grows on top

Where do you get Kefir Grains and how do you care for them?

• From a friend or reputable supplier• Fresh is best!

• Powdered kefir starter culture is not the same as traditional kefir grains (heirloom)• Created in a lab, not by symbiotic relationship of bacteria and

yeast• Limited number of bacteria and yeast• Limited use (2-7 times)

• Maintain viability by regular feeding• Cull as needed and share grains with others

Making Kombucha…a naturally‐fizzy fermented sweetened tea

Healthy SCOBYs

Making Kombucha • Ingredients

• Tea (Camillia sinensis)• Sugar• Water (chlorine-free)• SCOBY and starter liquid (kombucha)

• Process (Primary Fermentation)• Prepare sweetened tea and let cool to room temperature• Combine sweetened tea with 2 cups of kombucha (starter

liquid) and SCOBY• Cover with a cloth, set aside for about 7-10 days • Remove and set aside the SCOBY and 2 cups of kombucha• Bottle the remaining kombucha

Making Kombucha (cont’d)• Process (Secondary Fermentation)

• Return to glass jar and add any fruit, flavors or juices to the Kombucha

• Let ferment out of the refrigerator for about 2-3 days. • Remove solid flavorings and bottle.• Refrigerate• Possible additions:

• Frozen or bottled fruit juice• Canned, dehydrated or fresh fruit• Herbs and spices• Jam

Take a Break from the Booch

• Let the current batch go to kombucha vinegar

• Store the cultures in a SCOBY Hotel

• Share SCOBYs with others and restart when you’re ready

Making Milk Kefir…a slightly sour dairy ferment

Making Milk Kefir• Ingredients

• 1 tablespoon milk kefir grains• 1-2 cups fresh, pasteurized (animal) milk

• Process• Combine kefir grains and fresh milk• Ferment at room temperature for about 24 hours• Strain thickened milk, wash the fermenting jar and reuse grains

for a new batch• May add a portion of previous kefir to new batch• Not necessary to wash the kefir grains before making next batch

Taking a Break3 Days to 1 Month

• Under 1 week• Place grains in jar with fresh milk• Store in refrigerator for 1 week in a sealed jar• Strain kefir and proceed as normal

• Over 1 week• Follow steps above, but strain kefir and refresh milk each week

My Personal Reading List• National Center for Home Food Preservation, http://nchfp.uga.edu/• Colorado State University, http://farmtotable.colostate.edu/prepare-

ferment/kimchi.pdf• Colorado State University, http://farmtotable.colostate.edu/prepare-

ferment/kombucha.pdf• The Art of Fermentation, Sandor Ellix Catz, 2012• Wild Fermentation, Sandor Ellix Catz, 2016• Fermented Vegetables, Kirsten K. Shockey and Christopher Shockey, 2014• Nourishing Traditions, Sally Fallon, Revised Second Edition 2001• Dom’s All About Kefir Grains and Kefir,

http://users.sa.chariot.net.au/~dna/kefirpage.html• Cultures for Health, http://www.culturesforhealth.com/