Latest news with #sauerkraut
WIRED
3 days ago
- General
- WIRED
Tech Up Your Sourdough With These Upper-Crust Baking Gadgets
Sourdough bread is one of the most wonderful things you can make with your hands, but it can be fussy and hard to get consistently right. These three new devices eliminate most of the guesswork. Courtesy of Sourdough Sidekick All products featured on WIRED are independently selected by our editors. However, we may receive compensation from retailers and/or from purchases of products through these links. I love making sauerkraut. I've almost always got a batch actively fermenting and another in the fridge, ready to eat. It's a project that can take a week or two, almost entirely hands-off once the veggies are cut and salted. To keep the active batch happy—it likes hanging around between 65 and 70 degrees Fahrenheit—I typically I keep it near the slider by my desk on the shady side of the room, closer to the glass if it needs to be cooler, a little farther away if it's cold out. Making sourdough bread, however, is a much more complicated process that involves different stages of fermentation that tend to like it hot. When you're starting a new batch of starter—the yeasty mixture that gives the loaf the bubbles to rise and the tang to light up your taste buds—it likes temperatures in the mid to high 70s to low 80s, what's affectionately known as the Goldilocks zone, not too hot and not too cool. Temperature control is key for the sourdough making process, and a group of new, recent, and forthcoming products that help coddle your starter and dough might just be enough help for people on the edge to become full-fledged sourdough people. In your home, finding consistently warm-enough spots can be daunting, especially for those of us who are newer or more casual sourdough bakers. While sauerkraut is pretty simple and forgiving, making sourdough is not. It is variables galore as you work to coax flour and water from separate states into a delicious risen loaf. This is particularly noticeable when you're in the week-plus project of creating starter, then keeping it happy for months or years. The variables of making and maintaining starter include weights of water, one or two kinds of flour, and the starter itself. It involves the temperature of that water and the temperature you store it at. Once you're ready to make a loaf, sourdough bread making is often a two-day process with multiple steps and techniques, wherein temperature control is critical in keeping the dough happy. A perfect sourdough boule. PHOTOGRAPH: GETTY IMAGES Bread making isn't one skill or technique, it's a bunch of them, and each step depends on the success of the ones before it. Somewhere in there, insert a problem, or just a little doubt about what you're doing. Maybe your starter smells funny, or the dough doesn't look like it does in the recipe photo. Then what? Some problems could be the result of the last thing you did or a skipped starter feeding from a week ago or something else entirely. Happy troubleshooting! When you're an amateur or parachuting into it for the first time, failure or at least disappointment is part of the game. If this both heightens your desire to make sourdough and spikes your anxiety, you'll understand why pegging any variables in the process can help eliminate confusion. The first product that caught my attention is the Sourdough Sidekick, a collaboration between King Arthur Flour and FirstBuild, GE Appliances' prototyping and product development lab. The countertop device is available for preorder and is due out early in 2026. Keeping starter happy means feeding or 'refreshing' it, which requires you to combine a tiny bit of the existing batch with water and flour to keep the bacteria and yeasts in the mixture happy and well fed. Some experts even recommend doing this twice a day … forever … which is fine if you bake on most days and is way too much if you no longer work from home, are a busy person, or would just rather not be beholden to a little jar of yeasty flour and water on your countertop. The Sidekick's schtick is that you can program it to prolong the time between your interactions with it as it automates the feeding. It even has a mode where you tell it when you'll be baking and it will make sure that your starter is timed out perfectly for your dough and make a little extra to keep your starter refreshed in perpetuity. (Non-nerds, skip the following sentence: It can even turn your starter into levain for your bread and leave enough at the end to keep the starter rolling.) It also cuts down on waste and time spent cleaning by using tiny doses of flour and water during the refreshments. The Sourdough Sidekick Courtesy of Sourdough Sidekick I got a Zoom call walk-through on this from Rick Suel, engineering director at FirstBuild's Louisville, Kentucky, headquarters, and it's easy to see how the Sidekick could make bread making and starter maintaining easier. The machine looks and acts a bit like a fully automatic coffee machine with a flour hopper up top and a water tank in the back. The two ingredients are stirred together in the fermentation vessel, and the amounts are adjusted depending on ambient temperature. It's pretty slick. Brød & Taylor takes a different tack to achieve a similar effect. Its Sourdough Home ($119) looks like a shoebox-sized countertop fridge and it can hold starter anywhere between 41 and 122 degrees. For me, this meant I could hold my starter at 80 degrees, the recommended temperature in the recipe I used, and keep it there during the 10-plus days of starter creation. I wasn't finding anything warmer than 77 degrees next to my fridge, so when I was troubleshooting on day six or seven, I stuck it in the freshly arrived Home and didn't have to worry about the temperature being a factor anymore. The Sourdough Home Courtesy of Brød & Taylor The Home also has the ability to space out your sourdough refreshments, not by Sidekick-style microdoses but by cooling the temperature of your starter. Fermentation will happen at preferred speeds, but cooling the starter slows the process down, allowing you to refresh less. The first time I tried it at a lower temperature, following two weeks of daily refreshments, I set it to 50 degrees and walked away, sort of stunned to see it bubbly and happy 48 hours later, compared to how spent and flabby it would have been if it was held that long at 80 degrees. It was easy to see how something like this is appealing to both beginner and experienced bread bakers. Controlling the temperature is also extremely helpful once you start making bread. SourHouse, which came out with the starter-coddling Goldie a few years back, just released the DoughBed ($280), a heated, happy place for dough to rise, if you can afford that hefty price. Sourdough loaves often have two separate fermentation periods. The first, 'bulk fermentation,' is where the dough rises and develops flavors. Later, after a bit of shaping, it proofs in a vessel—often a basket—that helps it rise and ferment a bit more while formed in the shape of the loaf to come. The DoughBed is a pill-shaped glass bowl that fits over a heating pad and under an insulated cork lid. It helps keep bulk fermentation on track by holding the dough between 75 and 82 degrees. The bowl's long, flat bottom allows for more dough to be as close as possible to the heat. I usually do bulk fermentation in an eight-quart Cambro container, at which point it's either at the mercy of the ambient temperature in my house or I tuck it into that warm spot next to my fridge. I call it ready when it is notably risen and is both a bit smoothed out and bubbly. If you like that readiness on more of a schedule, the DoughBed's consistent temperature helps get the dough where you want it, when you want it. If you are on a schedule, you'll appreciate this predictability. The DoughBed Courtesy of SourHouse Of course, I put this stuff to the test, following Maurizio Leo's starter-creation instructions and his beginner's sourdough recipe. It really enveloped my life, becoming an oddly emotional roller coaster for someone like me who was not on the lookout for new hobbies. Leo breaks bread making down into eight main steps, in addition to the daily care of your starter. There is a lot to learn for each part of the process. When you're busy learning or getting better at a bunch of consecutive new steps, errors can compound, potentially not even presenting themselves immediately. Controlling a few variables helps keep you on the right path and I appreciated both the Sourdough Home and the DoughBed because they clearly helped keep things moving in the right direction. In the end, it was not bakery-quality bread I made, but it was surprisingly good and something I was happy to share. I have no doubt that using both helped make for a better final product. It's definitely possible to approximate the temperatures you're looking for with these new devices by putting your starter in a warm spot in your home like on top of the fridge, next to the rice cooker, or, the herpetologist's favorite, on top of a $13 reptile heating pad. (Hat tip to Paul Adams at America's Test Kitchen who turned me on to that one!) If you can get the right temperature consistently using one of those options, go for it. But if you are new to the game, like the process, want to keep some uncertainty out of it, and are perhaps on a bit of a schedule, you might want to take a closer look at them. They will take some of the guesswork out of your baking and get you to better bread sooner.
Telegraph
19-05-2025
- Health
- Telegraph
What the Germans are getting right about gut health
It's hard to deny, fermented foods are having a moment. Once the preserve of niche health food stores, sourdough loaves, kefir, kimchi, and miso are fast becoming everyday items, celebrated for their gut health benefits. But while our supermarket shelves might be groaning with trendy kefir 'gut health shots' and 'super-beet kimchi', a recent study shows we might be missing a trick when it comes to healthy ferments. The study from the University of California suggests that an old-school staple – sauerkraut – packs an equally powerful probiotic punch, delivering myriad health benefits. It's affordable, easy to make and teaming with gut-healthy live bacteria. Dr Hannah Richards, a gut nutrition specialist, explains that ferments like sauerkraut, 'support immune regulation and reduce inflammation, which can help prevent cancer'. Literally translated as 'sour cabbage' in German (though the dish first originated in China over 2000 years ago) sauerkraut has been a beloved staple in Germany and Eastern Europe for hundreds of years, after it was brought to Europe by the Mongols in the 13th and 14th centuries. Shredded, salted and fermented in its own brine before being ladled into stews and soups by devoted fraus to their young. Its cultural impact was so powerful that during the First World War, 'Kraut' became slang for German soldiers. But don't be deterred by the name – or its ration-era connotations. Tangy, salty, and with just the right bite, sauerkraut offers the same zing as any trendy pickle. But unlike the pickle (which is usually soaked in sugary vinegar) the health benefits are impressive. It all comes down to the fermentation process. 1. It improves digestion As it ferments, sauerkraut becomes loaded with natural enzymes produced by the lactic acid bacteria. These enzymes help break down food into simpler, more absorbable forms, making it easier for your body to access all the vitamins and minerals in your meal, giving more bang for your nutritional buck. Dr Richards explains, 'You want a really good varied amount of bacteria in your gut, the more you have, the better your digestion is going to be.' On top of this, cabbage itself is a cruciferous vegetable, meaning it is naturally rich in the non-digestible fibres known as prebiotics. Unlike probiotics, which are live bacteria, prebiotics help your existing gut microbes thrive. Think of them as fertiliser for your gut ecosystem. 2. Boosts your immune system As over 70 per cent of our immune system lives in the gut, a balanced gut microbiome – the millions of microbes including bacteria, viruses, and fungi that naturally live inside us – is essential. Research shows that sauerkraut's probiotic strains aid just that, and, in the process, strengthen the gut lining. This reduces the leaking of inflammatory toxins, such as lipopolysaccharides (LPS), into the bloodstream. Dr Richards breaks it down: 'By having more bacteria, you have a more balanced microbiome and stronger immune system. Less LPS equals less immune activation, which then equals less inflammation.' Left untreated, inflammation can seriously damage our cells, leading to various health issues including an increased risk of cardiovascular disease, cancers, diabetes, and autoimmune disorders. 3. Can make you happier There is no instant fix or miracle supplement when our mental health dips. Serotonin is the hormone responsible for mood regulation, sleep and appetite amongst other things; those deficient in it often experience symptoms of anxiety or depression. Since a staggering 95 per cent of our bodies' supply is made in the gut means that caring for our microbiomes should be a top priority when it comes to mental wellbeing. Studies have also pointed to the fact that certain strains of probiotic bacteria, such as lactobacillus helveticus and bifidobacteria, longum, found in fermented food like sauerkraut, may also improve symptoms of anxiety and depression. This is because these bacteria produce compounds called short-chain fatty acids which help reduce inflammation. Studies suggest that increased inflammation can lead to higher levels of anxiety. Sauerkraut is also rich in mood-balancing probiotics and minerals such as magnesium and zinc, commonly used by nutritionists to manage mood disorders. 4. Supports heart health 'The gut microbiota plays a really important role in regulating and lowering cholesterol,' says Haworth. 'They do this through the compounds they produce when breaking down the prebiotics found in sauerkraut.' These compounds (short chain fatty acids) help regulate blood fat levels, including lowering LDL cholesterol, the so-called 'bad' kind that can clog up arteries and raise the risk of heart disease. At the same time, a healthy gut can support levels of HDL cholesterol – the 'good' kind – which helps sweep excess cholesterol back to the liver for processing. A happier gut means a healthier heart – and all the more reason to keep an eye on your diet. 5. May reduce cancer risk Cabbage is naturally rich in glucosinolates, found to have 'anti-cancer properties,' says Richards. They are powerful compounds that survive the fermentation process and help detoxify carcinogens, protecting cellular DNA in the process. Research also points to sauerkraut's role in shielding colon cells from oxidative stress, thanks to its anti-inflammatory fibre content and antioxidant vitamins C and K. It is no coincidence, Richard notes, that 'the natural diet, traditions, and culture of food in eastern Europe and parts of Asia are responsible for the lower prevalence of cancer'. So yes please, pass the bigos (a Polish stew made from chopped meat and sauerkraut). A spoonful will do… While delicious, sauerkraut isn't a vegetable to heap onto your plate. Save the serving spoons for the leafy salads. Dr Richards advises that less is more: 'Ferments are great for the gut, but too much can be an overload. You want it to be a pleasant surprise or aftertaste as opposed to overpowering and sour.' Highly fermented foods are potent and medicinal and can have greater side effects than a few ginger shots or a kale binge. If overdone, they can trigger digestive issues like bloating and acid reflux, especially in people with small intestinal bacterial overgrowth (SIBO). 'They need to be seen as a supplement or as a medicinal offering,' advises Richards. 'A tablespoon [roughly 10g] mixed through your salad is enough.' How to include sauerkraut in your diet While perhaps a little scarier than the gut health titans sourdough and Greek yogurt, this superfood can be incorporated into your diet as a sprinkling or a dollop on most everyday dishes. Here's how: As a topping: Sprinkle it on green salads, avocado toast, or a loaded baked potato for an extra zing. In sandwiches or wraps: Pair with sliced chicken or turkey in a hearty sandwich, or add to a falafel and hummus wrap for some delicious depth. In stews and soups: Stir into your pork stroganoff or chicken casserole with a dash of stock or wine. As a replacement for ketchup: You will get the same vinegary hit, without the refined sugar. How to maximise its benefits: Pair it with a varied diet: You need lots of different bacteria in your gut for optimum health. This is achieved by eating a healthy diet varied in colour, texture and taste. Build up slowly: Start with small amounts less often to let your digestive system adjust. Look in the chilled section: Many varieties are pasteurised to extend their shelf-life, killing the majority of the bacteria within. Supermarkets will keep 'live' probiotics chilled. Put the table salt down: Sauerkraut is high in sodium so be careful with over-seasoning the rest of your meal. If your recipe requires salt, use good quality sea salt rather than the processed alternatives. FAQs Is it OK to eat sauerkraut every day? Sauerkraut is incredibly nutritious, and eating a tablespoon, roughly 10g, a day will strengthen your gut microbiome. Is sauerkraut anti-inflammatory? Sauerkraut is highly anti-inflammatory. It contains antioxidants like sulforaphane which help combat inflammation induced by cellular damage. This is because they combat the molecules that damage cells known as 'free radicals'. What is the healthiest way to eat sauerkraut? Raw and in small amounts, preferably just before or during meals to ensure probiotic benefits.
Yahoo
08-05-2025
- Health
- Yahoo
Beets, peaches, okra and watermelon: 11 fruits and vegetables you should be pickling (besides cucumbers)
The first person to soak the humble cucumber in some vinegar couldn't in their wildest dreams have predicted the Picklewich, pickle ice cream or pickle Bloody Marys, but here we are. Pickles aren't just trendy; salt content aside, they're also pretty good for you. And — as grocery costs rise and shoppers look for more ways to extend the shelf life of their food — pickling not just cukes but also other produce might be one of the most practical things you can do in the kitchen. The question is ... how should you get started? What exactly should you be pickling? And what's the best way to enjoy your pickled fruit and veg? Here's what experts say. The first thing you need to understand is that there are two ways to pickle foods: quick pickling (involving a brine that typically features vinegar, salt and sugar) and fermentation. While both preparations offer some health benefits, fermented foods in particular are associated with good gut health and reduced inflammation. 'Fermented pickles use a heavily salted brine that supports a healthy gut because it's filled with both probiotics and prebiotics,' says Erika Dudley, president of the board of directors for Urban Growers Collective. 'The more we learn about our guts, the more we've seen the added health benefits to our immune system, metabolism and even mental health.' Some naturally fermented foods rich in probiotics — live microorganisms that restore the balance of healthy bacteria in the gut — include kimchi and sauerkraut, while pickled onions, artichokes and leeks are a source of prebiotics, or fiber that nourishes healthy gut bacteria. But don't sleep on quick-pickled foods. Sarah Bond, a food scientist, nutritionist and recipe developer at Live Eat Learn, tells Yahoo Life that even non-fermented quick pickles can offer "potential blood sugar support thanks to the acetic acid in vinegar, which may help slow glucose absorption." Pickling also helps seasonal produce last longer, reduces food waste and makes it easier to get more fruits and vegetables — and the nutrients contained within — in your diet. A lot of it comes down to personal preference, but here's what our experts love pickling most: The benefits: Vitamins A, K1 and B6; lutein for eye health; fiber; potassium; contain antioxidants including beta carotene Pickling pro tip: America's Test Kitchen recommends refrigerating pickled carrots up to three weeks; any longer and the flavoring can become "funky" Try it: As a garnish for curried deviled eggs The benefits: Radishes — which run the gamut from daikon to watermelon varieties — are low-calorie and high in vitamin C, per Healthline Pickling pro tip: Don't overlook radish greens, which deliver a peppery kick to salads, pasta dishes, quiche and more Try it: Pickled radishes can add color and crunch to a noodle or rice bowl; you might also layer some on your avocado toast The benefits: Did you know okra has protein? It's also a good source of fiber, magnesium, folate, and vitamins A, C, K and B6 Pickling pro tip: Think okra is too slimy? The Takeout suggests choosing shorter okra pods, which have less mucilage, and patting them dry before adding them to your pickling jar Try it: Southern Living's pimiento cheese-stuffed pickled okra has our mouths watering The benefits: Beets are high in folate, manganese and copper; may help keep blood pressure in check; and are associated with improved athletic performance Pickling pro tip: TastingTable suggests using golden beets if you're wary of turning your countertops pink Try it: Got last-minute company? Spread goat cheese on toasted sourdough, top with pickled beets from your stash and you've got a fancy (but low-fuss) hors d'oeuvre The benefits: Asparagus is packed with antioxidants and is a great source of fiber and folate Pickling pro tip: Your spears should face up, per Chowhound, which also recommends using any remaining pickling liquid to give vegetable soup a tangy twist Try it: Add chopped asparagus to your fave salad or creamy pasta, or take the Pioneer Woman's suggestion and stick a pickled spear in your Bloody Mary The benefits: Onions are rich in vitamin C, folate and other important nutrients and are considered beneficial for heart health, bone density and more Pickling pro tip: Per Chowhound, you should slice your onions very thinly and add them to a hot brine on the stovetop for a super-quick pickle Try it: Bored with your go-to coleslaw recipe? TastingTable says adding pickled red onions can be "transformative" The benefits: Garlic contains vitamin C, vitamin B6 and manganese, and research supports claims that it may benefit your immune system, cholesterol levels and more Pickling pro tip: According to Daily Meal, pickled garlic can last up to four months in the fridge Try it: Want some heat? TikToker Lala is credited with kickstarting the spicy pickled garlic trend, in which the brine is drained from the jar and sriracha and chili flakes are mixed in with the garlic for a powerful punch The benefits: In addition to being vitamin packed, green tomatoes feature polyphenols, a type of antioxidant Pickling pro tip: Want to pickle like an Italian? TastingTable says it's all about layering your tomatoes and salt like a lasagna Try it: Pickling your green tomatoes before frying them can make your fried green tomato sandwich extra tangy (and beats a basic BLT any day) The benefits: Plums are rich in nutrients and antioxidants, and are a solid source of vitamin C Pickling pro tip: Mashed suggests adding cinnamon, cloves or star anise to your brine Try it: Serve your pickled plums with pork or duck. The benefits: In addition to being hydrating, watermelon has lots of vitamin C and antioxidants (including lycopene) that may reduce your risk of cancer and improve your cardiovascular health Pickling pro tip: Don't forget the rind! As the Takeout notes, pickled rind can liven up a charcuterie board, be added to salads or go in a slaw (like the one topping Food & Wine's chicken lettuce wraps) Try it: Daily Meal's pickled watermelon salad features arugula, feta and chopped walnuts — yum! The benefits: Vitamin C, vitamin A, fiber, potassium, good-for-you antioxidants ... the list goes on Pickling pro tip: According to the pros at TastingTable, it's OK to not peel your peaches first Try it: Country Living's grilled pork topped with pickled peaches is hard to resist. For dessert, skip the sprinkles and top your vanilla ice cream with any leftover fruit Once you've decided on what you want to pickle, you need to choose how you want to pickle it: A quick pickle or more time-intensive canning process? According to Jorge Azevedo, CEO of Fermented Food Holdings, the former is "the most beginner-friendly" option. "All you need is to make the vinegar-based brine, season to taste and fill [your] jar with it,' he tells Yahoo Life. He recommends using wide-mouth Mason jars, available at most grocery stores; these should preferably be sterilized with boiling water prior to use. Bond also says to make sure you have labels on hand so you can write down what you've got and when you made it. She offers this quick-and-easy formula for quick pickling (no canning required): Pack clean jars with sliced produce Heat a mixture of vinegar (depending on your preference), water, salt and sugar until dissolved Pour the brine over the produce, making sure everything is submerged Cool to room temp, then refrigerate The pickled produce will be tasty within a few hours, but it's best after one to two days Shelf life can vary according to recipe, so be sure to keep track of how long your pickled fruit or vegetables have been going (which is where those labels come in handy) And take timing into consideration. 'For best results, aim to pickle the veggies when they are at their peak — typically during the summer months when spring and summer harvests are at their freshest,' says Azevedo. Bond recommends pickling cucumbers, berries and peaches in the spring and summer months, and beets, carrots and radishes in the fall and winter. You can also look up when your preferred produce is in season and pickle accordingly. When it comes to vinegar, Bond — who has pickling guidance on her website — prefers "rice vinegar for something mild, or apple cider vinegar for a fruity twist." But feel free to experiment with different recipes; you might prefer a white or red vinegar. And don't forget spices, which can add complexity to your pickled produce. 'Some of the most common spices to add to your pickles are dill, whole black peppercorns, mustard seeds, coriander seeds, allspice berries, red chili flakes, bay leaves, granulated garlic, whole garlic and grape leaves,' says Azevedo. Dudley is a big fan of mixing things up. 'One of my favorites is pickled peaches done two ways: traditional Southern style with cloves and cinnamon, and then a modern twist with tarragon and scented geraniums,' she says. She also loves cha cha (aka chow chow), a relish made from pickled cabbage, peppers, onions and carrots. Dudley's other favorite combinations include: Okra with cardamom, cumin and mustard seeds (for Indian flavors) Watermelon with ginger, lemon, star anise and cinnamon Green tomatoes with dill and lemon verbena Zucchini with cilantro and garlic
