Fermented Foods in Summer: Benefits, Drawbacks, and 4 Simple Recipes

Kimchi in bowls, kefir for breakfast, pickled gherkins for a barbecue, or a spoonful of sauerkraut on a sandwich: fermented foods are more popular than they have been in a long time. Yet, fermentation is anything but new. For thousands of years, people have been using bacteria, yeasts, and fungi to preserve food and alter its taste. Especially in summer, fermented foods are a great addition to the plate. Fresh vegetables are in season, many dishes can be light, and the tangy, spicy flavor provides variety. At the same time, fermenting helps you preserve excess vegetables from the garden, balcony, or farmer's market for longer. But how healthy are fermented foods really? What benefits can they have and what should you look out for?

Simply put, fermentation means microorganisms transform components of a food. For vegetables, this usually refers to lactic acid fermentation. Naturally occurring lactic acid bacteria use the sugar in the vegetables and produce lactic acid. This lowers the pH value, creates an acidic environment, and many undesirable germs are less able to multiply. The result: the food becomes more durable, tastes sourer, and develops new flavors.

Among the most well-known fermented foods are:

• Sauerkraut and Kimchi
• Yogurt, Kefir, and Buttermilk
• Cheese
• Sourdough bread
• Miso, Tempeh, and Natto
• Soy sauce and Tamari
• Kombucha
• Fermented cucumbers, carrots, beetroot, or radish

Fermentation is not the same as pickling in vinegar. Pickled vegetables get their sour taste from added vinegar. In fermentation, the acid is only produced by the work of microorganisms.

In summer, many people eat lighter meals: more salads, raw vegetables, fruit, bowls, and cold dishes. Fermented vegetables complement this cuisine particularly well, as they provide acidity, seasoning, and a crisp contrast. A spoon of kimchi can add more depth to a rice bowl. Fermented carrots go well with hummus and flatbread. Sauerkraut makes a whole-grain sandwich more interesting. Kefir and natural yogurt are a refreshing base for cold soups, dips, or breakfast bowls. In addition, fermentation is a practical method against food waste. If you have bought too many cucumbers, carrots, radishes, or cabbage, you can ferment some of them and enjoy them weeks later.

1. Longer Shelf Life Without Many Additives

Fermentation is a natural preservation method. The lactic acid produced creates an environment where many pathogenic germs are less able to multiply. This can be particularly practical for seasonal vegetables.

It remains important: you should prepare fermented vegetables hygienically, keep them completely covered by brine, and store them correctly. If you discover visible mold, discard the entire contents.

2. New Flavors and More Variety

Fermentation changes taste and texture. Mild cabbage becomes spicy-sour sauerkraut, cucumbers become aromatic pickles, and milk turns into yogurt or kefir. Especially if you want to eat more plant-based foods, fermented ingredients can add more flavor to simple dishes. This often helps you use less salt, sugar, or heavily processed ready-made sauces.

3. Partially Better Digestibility

During fermentation, some components of a food are already altered or broken down. As a result, some people may tolerate products like sourdough bread, yogurt, or kefir better than their non-fermented original products. For example, some of the lactose in fermented dairy products is broken down. If you have a diagnosed lactose intolerance, allergy, or intestinal disease, you should still test individually and seek medical or nutritional advice if unsure.

4. Interesting for Gut Flora

Fermented foods are often associated with the gut microbiome. Some products contain living microorganisms that could positively influence the diversity of gut flora. However, a varied diet with many plant-based foods, fiber, and different food groups remains more important than a single product. Not every fermented food is automatically probiotic. Also, not every product still contains live cultures after processing: in pasteurized products, many microorganisms can be killed by heating.

5. Nutrient Absorption Can Change

Fermentation can alter the availability and digestibility of individual nutrients. Depending on the food, cultures used, and preparation, certain minerals and vitamins may be more available. Therefore, fermented vegetables or yogurt are not miracle cures. However, they can add variety to your diet.

As exciting as fermentation is, it's not suitable for everyone without restrictions.

1. Histamine can cause discomfort

Histamine can be produced during fermentation. If you have histamine intolerance, you may react sensitively to kimchi, sauerkraut, kefir, kombucha, or aged cheese. Possible symptoms range from headaches and skin reactions to gastrointestinal problems. If you suspect you have histamine intolerance, you should not try fermented foods indiscriminately, but seek medical advice.

2. Pay attention to salt content

Fermented vegetables are usually made with salt and can therefore be relatively high in salt. If you need to watch your blood pressure or have been advised to follow a low-salt diet, it's better to eat smaller portions and make your other meals correspondingly lower in salt.

3. Homemade requires hygiene and patience

Fermenting is straightforward but not entirely risk-free. You should process vegetables cleanly, keep them completely submerged under the brine, and not fill the jar to the brim, as gas is produced during fermentation. A whitish film, known as Kahm yeast, is usually harmless but can affect the taste. If you discover fluffy, colored, or foul-smelling mold, dispose of the entire jar.

Light meals, sufficient hydration, and regular exercise are part of a good summer routine for many people. A morning walk, fresh vegetables from the market, or a shared meal on the balcony can be just as important as small routines that provide a sense of security. Especially if you or a loved one are often out and about alone, being prepared for emergencies can be reassuring. The Gardia emergency call bracelet can help you stay independent even outside your own four walls – for example, when walking, in the garden, or on the way to the shops. This leaves more room for the beautiful aspects of summer: being active, eating well, and enjoying everyday life with a sense of security.

For vegetable ferments, you usually only need vegetables, salt, water, a clean jar, and a weight to keep them submerged.

Please note these basic rules:

1. Use only fresh, undamaged vegetables.
2. Work with very clean jars and utensils.
3. Use about 20 to 30 grams of salt per liter of water for brine.
4. Ensure the vegetables are always completely covered with brine.
5. Leave space at the top of the jar, as gas is produced during fermentation.
6. Ferment at room temperature without direct sunlight.
7. After a few days, allow the vegetables to continue ripening in a cool place.
8. If you notice mold, a putrid smell, or unusual discoloration, discard the ferment.

1. Summer Bowl with Kimchi, Avocado and Edamame

For 2 servings

Ingredients

• 120 g jasmine or basmati rice
• 240 ml water
• 150 g edamame, frozen
• 1 small cucumber, approx. 250 g
• 2 carrots, approx. 160 g
• 1 avocado
• 100 g kimchi
• 2 spring onions
• 1 tbsp sesame seeds

For the dressing

• 1 tbsp soy sauce
• 1 tbsp lime juice
• 1 tsp sesame oil
• 1 tsp maple syrup or honey
• 1 tsp freshly grated ginger
• 1 tsp water

Preparation:

1. Cook the rice with 240 ml water according to package instructions. Then let it cool for 10 minutes.
2. Cook the edamame in boiling water for 3 to 4 minutes, drain and rinse briefly with cold water.
3. Slice the cucumber thinly. Grate the carrots coarsely. Halve the avocado, remove the pit and slice the flesh. Cut the spring onions into fine rings.
4. Mix all ingredients for the dressing.
5. Divide the rice into two bowls. Arrange cucumber, carrots, edamame, avocado and kimchi on top. Drizzle with the dressing and sprinkle the bowl with sesame seeds and spring onions.

Tip: Kimchi can be spicy. If you prefer it milder, use only 50 g initially and serve the rest separately.

2. Cold Cucumber Kefir Soup with Dill and Chickpeas

For 2 servings

Ingredients

• 400 g plain kefir
• 150 g plain yogurt
• 1 cucumber, approx. 300 g
• 1 small garlic clove
• 2 tbsp finely chopped dill
• 1 tbsp finely chopped mint
• 1 tbsp lemon juice
• 1 tbsp olive oil
• ½ tsp salt
• ¼ tsp black pepper
• 160 g canned chickpeas, drained
• 2 slices wholemeal bread, approx. 100 g

Preparation:

1. Wash the cucumber. Dice about a third and coarsely grate the rest.
2. Finely chop or press the garlic.
3. Mix kefir, yogurt, grated cucumber, garlic, dill, mint, lemon juice, olive oil, salt, and pepper.
4. Chill the soup for at least 20 minutes.
5. Before serving, sprinkle with diced cucumber and chickpeas. Serve the soup with wholemeal bread.

3. Crunchy Coleslaw with Sauerkraut, Apple, and Yogurt Dressing

For 4 servings as a side dish

Ingredients

• 250 g white cabbage
• 150 g sauerkraut, drained
• 2 carrots, approx. 160 g
• 1 apple, approx. 150 g
• 1 small red onion
• 150 g natural yogurt
• 1 tbsp whole grain or medium-hot mustard
• 1 tbsp apple cider vinegar
• 1 tsp maple syrup or honey
• 1 tbsp rapeseed oil
• ½ tsp salt
• ¼ tsp black pepper
• 2 tbsp chopped parsley

Preparation:

1. Shred or finely slice the white cabbage. Add ¼ tsp salt and vigorously knead it in a large bowl for about 2 minutes.
2. Roughly chop the sauerkraut. Grate the carrots. Core the apple and cut it into fine sticks. Slice the onion into thin strips.
3. Whisk together yogurt, mustard, apple cider vinegar, maple syrup, rapeseed oil, remaining salt, and pepper to make a dressing.
4. Mix all ingredients thoroughly and let the salad steep for at least 20 minutes.
5. Sprinkle the salad with parsley before serving.

Tip: You can serve the salad with baked potatoes, grilled vegetables, falafel, or as a topping for burgers.

4. Fermented Ginger Carrots in a Jar

For 1 swing-top jar with approximately 1 liter capacity

Ingredients

• 500 g carrots
• 500 ml water
• 15 g salt
• 20 g fresh ginger
• 2 cloves garlic
• 1 tsp black peppercorns
• 1 tsp mustard seeds
• 1 bay leaf
• 1 small bunch of dill or 2 dill sprigs

Instructions:

1. Rinse the swing-top jar, rubber gasket, and all utensils with very hot water.
2. Peel the carrots and cut them into sticks about 1 cm thick. Slice the ginger thinly and lightly crush the garlic.
3. Completely dissolve the salt in 500 ml of water.
4. Place ginger, garlic, peppercorns, mustard seeds, bay leaf, and dill into the jar. Pack the carrots tightly into the jar.
5. Pour in the brine until the carrots are completely covered, leaving about 2 to 3 cm of space from the rim of the jar.
6. Weigh down the carrots with a fermentation weight, a clean small glass, or a suitable weighting tool to ensure no vegetables protrude from the brine.
7. Close the jar and let it stand at room temperature for 4 to 6 days, away from direct sunlight.
8. Afterward, taste the carrots. Once they have a pleasant sour taste, store them in the refrigerator. They will keep for several weeks there.

Fermented foods are more than a fleeting trend. They bring variety to your summer kitchen, help you preserve seasonal vegetables, and can be a valuable addition both in terms of taste and nutrition. If you're new to fermented foods, it's best to start with small amounts: a spoonful of sauerkraut with lunch, some kimchi in a bowl, plain kefir in a smoothie, or homemade fermented carrots as a snack. This way, you can find out what you like and what you tolerate well. In the end, the same applies here: Kimchi, kefir, or kombucha alone do not make your diet healthy. What is crucial is a mix of plenty of vegetables, fruits, whole grains, legumes, high-quality protein sources, and as few highly processed foods as possible.