John Miller
Fermenting mushrooms is a popular way to preserve them and extend their culinary uses, particularly in Eastern Europe and Asia. The process is simple and increases the nutritional value of mushrooms, including a significant increase in protein content and a decrease in carbohydrates and fat. However, it should be noted that not all mushroom varieties taste and look good after fermentation, and some raw mushrooms contain trace toxins that may not be removed through fermentation alone. Therefore, it is important to select the right types of mushrooms and follow specific guidelines for preparing and fermenting them safely.
| Characteristics | Values |
|---|---|
| Purpose | Preservation, enhanced nutrition, extended culinary uses |
| Health Benefits | Increased protein, decreased carbs and fat, increased minerals (calcium, magnesium, potassium, manganese, iron, sodium), pre and probiotics |
| Food Safety | Heating or dehydrating to remove toxins, lab testing, caution with raw mushrooms |
| Fermentation Process | Anaerobic environment, salting to draw out liquid, inhibiting undesired organisms, lactic acid bacteria, brine, vacuum sealing |
| Ingredients | Mushrooms (denser varieties like oyster, shiitake, chanterelle), salt, water, brine, spices, herbs, garlic |
| Equipment | Pot, mason jar, fermentation weight, cabbage leaf |
| Time | 7-14 days at room temperature, up to 4 months in the refrigerator |
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What You'll Learn
Health benefits of fermented mushrooms
Mushrooms have been used as food and medicine for centuries. They are known to possess various bioactivities, including antioxidant, anti-inflammatory, antimicrobial, and immunomodulatory properties. Fermentation enhances the nutritional content and bioavailability of mushrooms, making it an ideal method to maximize their health benefits.
The process of fermenting mushrooms increases their inherent nutritional and health benefits. It causes a significant increase in protein content and a decrease in carbohydrates and fat. Fermented mushrooms have higher total phenolic contents and antioxidant capacity, contributing to their reduced cholesterol levels during fermentation. They also have antimicrobial and antioxidant compounds, improving the stability and shelf life of fermented beverages.
Fermented mushrooms are a superior source of pre and probiotic material for the body. Lactobacillus bacteria, present during fermentation, are considered healthy bacteria that are essential to our bodies. They are also present in our guts, where they naturally ferment food to release nutrients that our bodies cannot digest otherwise. Eating fermented food helps populate our bodies with important bacteria (probiotics) and introduces food that can act as nourishment for the healthy bacteria already present.
Mushrooms, when fermented, can help support healthy immune functioning. The Turkey Tail mushroom, for example, has been the subject of groundbreaking research for its health benefits.
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Preparing mushrooms for fermentation
Fermenting mushrooms is a great way to preserve them and extend their culinary uses. It is a popular method of food preservation in Eastern Europe and Asia.
To prepare mushrooms for fermentation, start by selecting the freshest mushrooms. Denser mushrooms such as oyster, shiitake, porcini, or chanterelle are good options. If you are foraging for mushrooms, clean them thoroughly by washing them in cold running water and removing any damaged or rotting portions. Be careful not to damage the fruit. For mushrooms with thick woody stems, only use the caps. Smaller mushrooms, like oysters, can be used whole. If the cap is thick, slice it.
The next step is blanching, which helps remove excess air and reduce volume. Bring a pot of water to a simmer, add the mushrooms, and let them sit for about 20 minutes. Drain the mushrooms and let them cool.
After blanching, you can proceed with the fermentation process. There are several methods for fermenting mushrooms, including brine fermentation, vacuum sealing, and cooking the mushrooms before fermentation.
If you choose brine fermentation, prepare a brine solution by boiling water and adding salt and sugar. Allow the brine to cool to room temperature, then add the mushrooms and any desired spices or herbs. Transfer the mushrooms and brine to a mason jar, ensuring the mushrooms are fully submerged. Cover the jar tightly and store it at room temperature for 7-14 days.
For vacuum sealing, place the mushrooms in a vacuum bag and seal it. This method helps prevent mould and is considered one of the easiest and safest ways to ferment mushrooms.
Alternatively, you can cook the mushrooms before fermentation. Boil the mushrooms for a few minutes, then follow the same process of preparing a brine solution, cooling it, and adding the mushrooms. This method may help improve the texture and colour of the fermented mushrooms.
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The fermentation process
Fermentation is a great way to preserve mushrooms and extend their culinary uses. The process also increases the nutritional and health benefits of mushrooms. It increases the protein content, decreases the carbohydrates and fat, and increases the quantity of minerals such as calcium, magnesium, and potassium.
The first step in the fermentation process is to select the right mushrooms. It is recommended to use the freshest mushrooms, and clean them thoroughly in cold running water, removing any damaged parts. The next step is to heat the mushrooms. This can be done by blanching or boiling them in water for 15-20 minutes. Heating the mushrooms is important as it helps to remove trace toxins that may cause digestion problems or food poisoning.
After heating, the mushrooms are drained and placed in a quart mason jar. A brine solution is then prepared by boiling water, salt, and sugar, which is cooled and poured over the mushrooms. The brine solution helps to inhibit the growth of undesirable organisms and bacteria. The jar is then covered tightly and kept at room temperature for 7-14 days. During this time, the lactic acid bacteria grow, producing the characteristic sour flavour and preserving the mushrooms.
Some recipes also suggest vacuum sealing the mushrooms in a vacuum bag, which is a clean, odourless, and easy method. Additionally, salt is often used in the fermentation process, sometimes rubbed into the mushrooms by hand, introducing lactobacillus bacteria and creating an anaerobic environment that promotes fermentation. This process can take up to two weeks, and the mushrooms are then stored in the refrigerator, where they can last for several months.
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Storing fermented mushrooms
Fermenting mushrooms is a great way to preserve them and extend their culinary uses. The fermentation process increases the nutritional and health benefits of mushrooms. It is a superior source of both pre and probiotic material for your body.
When storing fermented mushrooms, it is important to ensure that they are kept in an airtight container, such as a mason jar, and stored in a cool, dark place. The fermentation process should take place in an air-free (anaerobic) environment, which is usually achieved by performing it underwater. This water comes from the liquid drawn out of the mushroom by salting it. The saline solution inhibits the growth of undesirable organisms such as moulds, yeasts, and harmful bacteria.
It is recommended to ferment mushrooms for at least 7-14 days at a temperature of 18-26 °C. For longer storage, a fermentation period of +18 days is recommended to ensure that the pH level decreases to a point where all undesirable bacteria and yeast are eliminated. A stable pH level for safe consumption is around 3-4.
After fermentation, the mushrooms can be stored in the refrigerator, where they will remain good for up to 4 months. To keep the mushrooms submerged in their brine, you can use a cabbage leaf or a fermentation weight.
It is important to note that not all mushroom varieties taste and look good after fermentation. Some may become mushy or fragile, so it is recommended to choose denser mushrooms such as oyster, shiitake, porcini, or chanterelle for fermentation. Additionally, make sure to only use the freshest mushrooms and clean them thoroughly before fermentation.
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Serving suggestions
Fermented mushrooms can be used in a variety of ways, from appetizers to condiments and seasonings. Here are some serving suggestions for your fermented mushrooms:
Oil-Packed Mushrooms
Fermented mushrooms can be finished with olive oil to create an Italian-style condiment or appetizer. This adds a level of sophistication when serving the mushrooms and allows for reuse of the oil for several batches. Only a small number of mushrooms should be packed in oil at a time.
Salads and Sauces
Fermented mushrooms can be added to salads to provide a salty, funky flavour. They can also be pureed and dehydrated into a brittle sheet, then ground into a mushroom powder that can be sprinkled on salads. In addition, a spoonful of fermented mushrooms can be added to sauces, such as bolognese, to enhance their flavour.
Pasta
Dehydrated fermented mushrooms can be grated and used as a low-carb rice replacement in pasta dishes. Alternatively, the mushrooms can be infused with honey or maple syrup and added directly to the pasta sauce.
Cooking
Fermented mushrooms can be cooked and added to various dishes. For example, they can be used to make duxelles or mashed potatoes. However, care should be taken when cooking with fermented mushrooms, as some of their unique health properties may be destroyed by blanching.
Raw Consumption
Fermented mushrooms can be eaten raw, but only mushrooms that are safe to consume raw, such as cremini, shiitake, and oyster mushrooms, should be used. It is important to inform diners beforehand if serving raw fermented mushrooms, as sensitivities vary from person to person.
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Frequently asked questions
Fermenting mushrooms increases their health properties and nutritional value. It's also a great way to preserve them and extend their culinary uses.
You can ferment any edible mushrooms, but denser mushrooms like oyster, shiitake, porcini, or chanterelle are recommended. For mushrooms with thick woody stems, only the caps are used. Smaller mushrooms like oysters can be used whole.
Clean the mushrooms in cold running water and remove any damaged parts. Thicker caps should be sliced. Blanching can be done to remove excess air and reduce volume, but this can destroy some of the mushroom's health properties.
The mushrooms are placed in an air-free (anaerobic) environment, usually by submerging them in a brine solution of water, salt, and sometimes sugar. This saline solution inhibits the growth of undesirable organisms. The brine is then covered and left to ferment for 7-14 days.
The brine will change colour to cloudy and opaque, and the mushrooms will become darker. After about 4-5 days, you will see some bubbling, and the mushrooms will turn a lighter colour. The fermented mushrooms should have a tangy pickled flavour.
