THE MIRACLE OF FERMENTATION

OVERNIGHT FERMENTED OATS WITH POACHED QUINCE

Fermentation is a miracle of nature that we humans discovered by accident. Before the invention of modern freezers and refrigerators, it was the ultimate way to preserve food and the only way to survive winter. Contrary to other preservation processes that deplete and denature food, lacto-fermentation preserves it for months without additives and enriches it as the food becomes nutrient-denser and more bio-available.

Making a ferment is pretty miraculous and requires little to no intervention. Fermentation is a process in which sugars are used to generate energy for living cells using an anaerobic pathway, thus not requiring oxygen. Lactic acid fermentation starts with a sugar called lactose and lactic acid bacteria use lactose to obtain energy. During the fermentation one molecule of lactose produces lactic acid, ATP (the primary energy source for most biochemical and physiological processes, such as growth, movement, and homeostasis in living things), and water.

To support our health and for a diverse and happy microbiome (the 100 trillion or so bacteria and microorganisms that live in our digestive tract), we should eat many different fermented foods daily. Kefir, natto, kimchi, kombucha, miso, sauerkraut, lacto-fermented vegetables, probiotic yogurt, apple cider vinegar, ginger bug, sourdough bread, tempeh, raw cheeses, kvass, and coconut kefir are all great choices.

We can kickstart the day by fermenting oats, a delicious and healthy breakfast staple. Why?

1. The fermentation process breaks down the complex carbohydrates in oats and makes them easier to digest.

2. The fermentation process breaks down the anti-nutrients contained in all grains that block the absorption of nutrients. The fermentation process makes nutrients denser and more readily available.

3. The fermentation process promotes the growth of beneficial bacteria, which supports a healthy gut microbiome. This may help improve digestion, boost the immune system, and even positively impact mental health.

4. Fermented oats have a lower glycemic index compared to non-fermented oats, offering a more stable source of energy and helping to regulate blood sugar levels.

5. The fermentation gives oats a tangy and creamy taste.

6. They are straightforward to prepare.

Oats are a significant source of valuable and essential nutrients, such as fiber, vitamins, minerals, and antioxidants, which become more readily available through fermentation. The basics of oat fermentation begin with selecting high-quality oats, which are soaked to initiate the fermentation process. They can be soaked in water (make sure to use unchlorinated water, spring water is best), milk, juice, or some other liquid. It is important to add a small amount of active starter - anything that has live probiotics in it, such as kefir, yogurt, apple cider vinegar, sourdough starter, even sauerkraut juice. After stirring, the oats are left to ferment at room temperature. The duration of fermentation plays an important role: it can be from just a few hours to up to a few days. The longer fermentation will result in softer and more tangy oats, while shorter fermentation times may yield a milder and more firm effect. 

OVERNIGHT FERMENTED OATS WITH POACHED QUINCE (of your choice)

Ingredients for overnight fermented oats:

• 1/2 cup oats

• 1 cup raw milk

• 1 tablespoon kefir

Put everything in a bowl, stir well, and leave on a kitchen top at room temperature to ferment overnight. In the morning serve with poached quinces of your choice (see two options below).

Ingredients for elderberry and wine-poached quince:

• 3-4 quinces (core, peel or not, cut in 8ts)

• 1 lemon, juice of (sprinkle over cut quinces immediately to prevent oxidation)

• 1 cinnamon stick

• 1 vanilla pod

• 8 cloves

• 3 star anis

• 2 tablespoons dry elderberries

• 2 dcl good red wine

• 3 tablespoons of brown sugar or honey

• spring water to cover

Put everything in a pot and on a stove, bring it to a boil, put on low, and simmer for about 2-3 hours. Let cool. This will yield 6-8 portions, so keep it in a jar in the refrigerator and serve over fermented oats when needed.

Ingredients for ginger poached quince:

• 3-4 quinces (core, peel or not, cut in 8ts)

• 1 lemon, juice of (sprinkle over cut quinces immediately to prevent oxidation)

• 1 cm fresh ginger root

• 5 cardamom seeds

• 3 star anis

• 1 vanilla pod

• 1 cinnamon stick

• 5 cloves

• 3 tablespoons of brown sugar or honey

• spring water to cover

Put everything in a pot and on a stove, bring it to a boil, put on low, and simmer for about 2-3 hours. Let cool. This will yield 6-8 portions, so keep it in a jar in the refrigerator and serve over fermented oats when needed.