These sour fermented pickles/gherkins will do wonders for your gut health

Historically foods have been fermented for thousands of years, with cheese production in Iraq traced back to the year 8000BC (Ray and Joshi, 2014).

Fermented foods are associated with many health benefits, especially in terms of gut health. Gherkins/pickles are fermented cucumbers and the earliest record of fermented cucumber dates to 6000BC. The fermenting of cucumbers commonly involves placing the vegetable in a salt water solution (brine), after which they are left to ferment at room temperature for 3 to 7 days (Franco et al., 2016).

The microorganisms associated with fermented foods such as Lactic acid bacteria synthesize vitamins and minerals, produce enzymes such as proteinase (which enables us to break down the proteins in food) and peptidase (an enzymes that aids the digestive system).  Biologically active peptides are also produced by these bacteria. These peptides have blood pressure lowering, prebiotic properties, antimicrobial effects, antioxidant, anti-allergenic, anti-fungal, anti-diabetic and anti-atherosclerotic effects amongst others (Sanlier et al., 2019).

See below the simple recipe to make your own pickled cucumbers:

Recipe:

Ingredients:

1kg cucumbers (large one cut into pieces or small pickling ones)

4 cups water

2 tablespoons sea salt

4-5 cloves of garlic

Pickling mix (usually consisting of 1 bunch fresh dill, 1 teaspoon peppercorns, 1 teaspoon mustard seeds, 1 teaspoon coriander seeds, 1 bay leave)

Horseradish leave

Method:

• Dissolve 2 tablespoons of sea salt in 4 cups of water to make a salty brine.

• Wash the cucumbers thoroughly. You can leave them whole, or cut them in half or into spears for quicker fermentation.

• In a clean, large glass jar, layer the cucumbers with the pickling mix and add a horseradish leaf to keep the pickles crunchy.

• Pour the salt brine over the cucumbers until they are completely submerged. Leave some space at the top of the jar.

• To ensure the cucumbers stay under the brine, use a fermentation weight or a clean, small plate with a heavy object.

• Cover the jar with a clean cloth or a fermentation lid to allow gases to escape.

• Store the jar in a cool, dark place (ideally between 18°C to 22°C or 65°F to 72°F).

• Check the pickles daily after 4-5 days. The pickles will become sourer over time. Taste them to find the level of sourness you prefer. It usually takes about 7-10 days for fully sour pickles.

• Once fermented to your liking, transfer the jar to the refrigerator to slow down the fermentation process. The pickles can last in the fridge for several months.

References

Franco, W., Johanningsmeier, S., Lu, J., Demo, J., Wilson, E. and Moeller, L., 2016. Cucumber fermentation. Lactic acid fermentation of fruits and vegetables, pp.107-155.

Ray, R.C. and Joshi, V.K., 2014. Fermented foods: past, present and future. Microorganisms and fermentation of traditional foods, pp.1-36.

Şanlier, N., Gökcen, B.B. and Sezgin, A.C., 2019. Health benefits of fermented foods. Critical reviews in food science and nutrition, 59(3), pp.506-527.