Fermented Salsa

Ingredients

10 cherry tomatoes

5 large tomates

1 sweet pepper

5 cloves of garlic

2 yellow onions 

The juice of 1 lemon

1 teaspoon appel cider vinegar

2 teaspoons himalayan salt 

1 pot of cilantro

Instructions

1. Cut everything in desired sizes and combine everything in a big bowl. Mix well. 

2. Transfer the ingredients from the large bowl into a mason jar. Push everything down by using a mortar or your hand, but leave some room at the top, don’t fill it all the way up, leave at least 3 cm. I always place a large cabbage leaf over the surface of what I'm fermenting, as this help keep the food submerged in its liquid, which is needed for propper fermentation. It's a anaerobic process we're creating an environment for, meaning it's supposed to happen without air. This also means that you have to make sure the liquid raises above the sliced veggies, which is usually no problem when making salsa, as the tomatoes, especially, contains much liquid which releases as you start to push it down into your jar. Make sure nothing is floating above the liquid, because that will make the batch more exposed to mold. 

3. Once the salsa is packed into the mason jar, with a leaf or something else to hold it down on top, slip a smaller jelly jar or shot glass into the mouth of the jar and weigh it down with clean stones or by closing the lid. This will help keep the salsa weighed down. 

4. As it's fermenting, keep the salsa away from direct sunlight. Start tasting already after one day, so you are able to stop the process when you think it's at its best. I usually ferment mine for 2-3 days, but shorter in the summer, especially when it's as hot as it is now, which again will make the fermentation process go much faster, almost too fast. 

5. Place the salsa in the fridge when it's done. 

Eat together with tortilla chips, on tacos, in salads, or together with whatever you prefer. Make sure you also drink the liquid which contains beneficial probiotics as well as tasting so good! 

WHY FERMENT?

For the taste! Much like how slow-cooking develops flavor over time, fermentation takes time to develop and add flavor to the ingredients in the jar. Compared to some store-bought salsa, fermented salsa tends to have a more fresh and distinct taste. 

Fermented foods are foods that have been through a process of fermentation in which natural bacteria feed on the sugar and starch in the food creates lactic acid. This process preserves the food, and creates beneficial enzymes, minerals, vitamins and various strains of probiotics as good bacteria grow during the fermentation process. As fermented foods are rich in probiotic bacteria, you will be adding beneficial bacteria and enzymes to your digestive system by consuming it. This can increase the health of your gut microbiome. 

The fermentation process has also been shown to break down the food to a more digestible form. This is because it's pre-digested by bacteria and yeast so that the gut can more easily digest and absorb the nutrients. For example, fermentation breaks down the sugars to simpler sugars and protein to amino acids. Fermentation can also increase the availability of vitamins and minerals for our bodies to absorb. Additionally, by boosting the beneficial bacteria in your gut, you are promoting their ability to manufacture B vitamins and synthesise vitamin K.

The inside of the bowel is lined by a single layer of cells that make up the mucosal barrier between the inside of the gut and the rest of the body. This barrier is effective at absorbing nutrients, but prevents most large molecules and germs passing from inside the bowel into the bloodstream and potentially causing harm. By consuming probiotic-rich foods, you are supporting this gut lining, which works as a barrier between the "outside" and the "inside" of your body. Your intestinal tract are considered "outside", as food are not considered inside of your body before it's absorbed through your gut wall. That is one of the reasons why a healthy gut lining is so important, as it control what is allowed to pass into the bloodstream from your digestive system. In some circumstances, this barrier can become less effective and "leaky". 

Some natural compounds that interfere with the absorption of nutrients can also be removed by fermentation. Phytic acid, for example, which is found in legumes, grins, nuts and seeds, binds minerals such as iron and zinc, reducing their absorption when eaten. However, phytic acid can be broken down during fermentation so the minerals become available.

Besides improving digestion, restoring the proper balance in our guts, and helping us to pull more nutrients from our diet, fermented foods last longer in storage. 

There is so much more to having a balanced and happy gut than we realize. It is now estimated that over 500 species of bacteria are present in our intestinal tract and that about 70 to 80% of our immune system is located in our gut. In our modern world filled with antibiotic drugs, chlorinated water, antibacterial soap and bad food habits, we are killing off all of the good bacteria that we need to maintain good health and digestion.