Fall in Love with Fermentation

 

There are a few times throughout the year when many mindful eaters stop to take stock of our dietary habits. The big one, of course, is the quiet month of January (or, for some, Veganuary) that follows the festive holiday season. Some foodies use a “spring cleaning” mindset in March or April to both tidy up kitchens and pantries, and do a gut-health check.

Another opportunity for this sort of self-reflection is autumn, when summer’s many indulgences (impromptu runs to the ice cream shop, afternoon cocktails by the pool) are fading in the rearview mirror. As the weather cools and school and work rev back up, we need to heighten our energy levels to power through the day. At this juncture, it is helpful to evaluate our diets and see how food can help fuel our bodies and minds.

One of the most powerful changes you can make to your eating habits is to add more fermented foods to your diet. It’s actually more of an upgrade than a change! Fermented foods are a potent source of umami flavor, adding a mouthwatering element to dishes while also helping to balance the microflora and good bacteria in your gut thanks to their high levels of probiotics.

The best part is that it’s so, so easy to incorporate fermented ingredients into your cooking; it could be as simple as starting the day with yogurt and granola instead of cereal and milk, or adding a tangy scoop of sauerkraut to your lunchtime salad or sando (made on sourdough bread for bonus points).

Here at ZENB, there are some fermented foods that we especially stan, and go out of our way to include in our plant-powered recipes. Three of our favorites are: kimchi, miso, and soy sauce. Each one brings a distinctive flavor and truly elevates each dish into something special and extra nutritious!

Kimchi

Kimchi is a Korean fermented vegetable pickle, most commonly made with napa cabbage. It can also be made from other vegetables, like radishes, carrots, and cucumbers, or a mix of them all. Some historians estimate that kimchi has been made and eaten by humans for over 4,000 years! 🤯

Traditionally, the cabbage is chopped or shredded, then soaked in a salty brine before being mixed with seasonings (think: ginger, garlic, and gochugaru chilis). Kimchi doesn’t need any kind of starter to kick off fermentation, which is pretty cool; the naturally occurring lactic acid bacteria on the surface of the vegetables just spontaneously begin fermenting. It requires a long fermentation time (like, weeks or even months), and traditionally, clay crocks of kimchi were buried underground to regulate the temperature. These days, kimchi is usually fermented at room temperature or in the fridge.

As kimchi ferments, it develops a totally unique flavor: spicy, tangy, sour, and zesty, with a deep, rounded saltiness. We adore it with eggs, alongside grilled meats, and of course with our ZENB yellow pea pasta! Kimchi brine is also a versatile ingredient that can be added to soups, sauces, marinades, and drinks.

Try it in Kimchi Bibim Guksu, our take on a cold Korean noodle dish. The kimchi brine is used for the sauce, and is then topped with kimchi, soft boiled eggs, and sliced veggies.

Fiery Veggie & Kimchi ZENB Spaghetti Toss is a tasty 30-minute meal made with an array of colorful produce and kimchi. It’s a great dish to scratch the takeout itch anytime it strikes.

It’s kind of hard to imagine kimchi and cheese getting along, but they actually are amazingly complementary. Our Kimchi and Corn Cheese ZENB Lasagna is a perfect example of this alluring marriage of flavors.

Miso

Made from fermented soybeans, miso is a thick paste that delivers a powerful hit of umami. It’s made from a combination of soybeans, salt, and koji culture (a rice fungus often used in Japanese fermentations). Miso can also be made from rice or barley instead of soybeans.

There are different kinds of miso, which relate to the length of fermentation, which can range from a few months up to two years. White and yellow are the most mellow (usually the kind used in miso soup at Japanese restaurants) and red is more concentrated and robust. A jar of miso lasts a long time in the fridge and is a serious kitchen workhorse: stir it into dressings, marinades, and broths to add complexity and depth.

One way to experience miso is in the new ZENB Spicy Miso Ramen, a delicious soup with chewy ramen noodles in spicy, umami broth that’s ready in just five minutes!

Miso also plays an important part in ZENB Cavatappi with Red Miso and Eggplant. Just one tablespoon stirred into jarred tomato sauce takes the dish to a whole new level.

Mushrooms are already so earthy and savory, so the addition of miso butter in the ZENB Rotini with Miso Butter Mushrooms recipe is sublime. We suggest making extra miso butter, which is unreal drizzled on popcorn or spooned over roasted salmon or tofu.

Soy Sauce

Another soy-based fermentation is soy sauce. Soy sauce is made by combining soaked and roasted soybeans with wheat, water, and salt; the mix is fermented with the addition of a mold culture. The fermentation process can last for several months. After that, the mix is strained and, for commercial soy sauce, refined and heat treated before bottling. Soy sauce is commonly found in Japanese, Chinese, Korean, Indonesian, and Malaysian cuisines.

Soy sauce is often used as a flavoring or seasoning agent, but in our Spaghetti with Soy Dipping Sauce it gets its own moment to shine! Inspired by Japanese cold soba noodles, the  beautifully balanced soy and mirin sauce is served on the side, and each bite of ZENB noodles can be dipped in it for a pop of flavor.

The crave-worthy dressing for the Spicy Vietnamese ZENB Penne Pasta Salad is a killer combo of soy sauce, sambal oelek (Asian chili garlic paste), lime juice, and honey that will have your palate firing on all cylinders.

There are endless ways to incorporate more fermented foods into your diet, and we hope these recipes kick off a lifelong love affair with them!

If you love nerding out on different ingredients and cooking styles, dive into the ZENB blog, where we cover topics like the science of spicy food, traditional toppings for ramen, and what to buy at the farmers market. For more great recipes, explore the ZENB recipe collection, packed with 150+ plant-fueled dishes. Follow ZENB on Instagram, Facebook, and Pinterest for wellness advice and tips on living a balanced lifestyle.