How to Make Fantastic Fermented Fruits
Fresh seasonal fruits are jam-packed full of vital nutrients and raw enzymes that our bodies absolutely thrive off. Unfortunately, fruit is also high in fermentable sugars that our digestive systems often have a hard time breaking down. Many people in the modern world have compromised digestive health due to environmental, lifestyle and genetic reasons, and it is becoming more and more common for individuals to suffer from fructose malabsorption – the inability to metabolise fruit sugars. This leaves sugars fermenting inside the gut, creating a food source for opportunistic flora. If opportunistic flora gets out of hand, a range of physical and psychological symptoms can occur: anxiety, depression, bloating, lethargy, gas, stomach cramps, and the list goes on.
By fermenting fruits, you are removing these potentially problematic sugars making the fermented fruit FODMAP friendly, whilst preserving the vitamins, minerals and raw enzymes that make them so health-giving. It will only take a maximum of 2 days for your fruit to ferment. The high sugar content feeds the beneficial bacteria in the starter culture very quickly. It is important that after the 2 days, or when you taste the fruit and it is completely tart, that you transfer it to the fridge and consume over the next few days to a week (2 weeks at the most).
It is vital that you make an effort to consume your fermented fruits sooner rather than later. This is due to its high sugar content and therefore its tendency to produce alcohol if left to ferment for too long. Don’t let this put you off, though. Fermented fruit is a delicious and nutritious snack or addition to a smoothie or raw dessert. It’s just important to be aware of the chemistry involved to avoid burdening your liver with unwanted alcohol. You will love your fermented fruit so much that it won’t last longer than a week anyway.
INGREDIENTS
- Fresh fruit of fruit your choice
- 1⁄4 cup Kultured Wellness Coconut Kefir
- Cinnamon sticks, clove pods, natural vanilla bean powder, etc. to taste
- Filtered water to cover the fruit
METHOD
- Place fruit, kefir and spices (if using) in a 2lt fermenting jar. Add filtered water until all the fruit is covered. Cover with a cabbage leaf to keep the fruit under the brine line. Seal the jar and leave on the kitchen counter for 2 days to ferment* before transferring to the fridge for use within the next week.
*Be aware that in warmer climates the fruit may be ready earlier – just have a nibble and see whether all the sugar has been eaten up. If it has, slow the ferment by transferring the jar to the fridge.