Here I come with the world's best tasting lacto fermented tomato sauce in India. If you or kids are ketchup crazy, then you ought to learn how to lacto ferment vegetables. Lacto-fermentation is a method to naturally ferment food and the fermentation process breask down enzymes for easier absorption in the body. This includes probiotics and nutrients in an easily absorbable form. Besides, when food is fermented in the best conditions, it undergoes carbonation, which is a natural byproduct and gives fermented food its notorious fizziness.
If you are looking for gut-healing Indian foods, then this tomato ketchup is surely one.
Ever tried making probiotic-rich lacto fermented tomato sauce? if you are yet to try out lacto fermentation, then this healthy recipes channel can help. I have started a series on natural ferments that you may want to try out as foods for gut health. #lactofermentedtomatoketchupindia #lactofermentedtomatosauce rich in b vitamins, the vegan tomato ketchup is an appetizer, digestive aid and yummylicious spread.
Lacto-fermented tomato sauce is good food for gut health and stays good for at least 3 months in the fridge and has a longer shelf life in the freezer. However, I advise making a small batch and enjoying it fresh, though the flavors would continue to develop as the sauce ferments at a slow pace in the refrigerator.
Why Lacto Ferment?
The naturally occurring bacteria in food convert the sugar in the fermented food into lactic acid, which acts as a natural preservative. That means the fermented food is less likely to become a brreding ground for harmful bacteria.
You might not be aware that lacto-fermentation increases vitamin and enzyme levels in fermented food, making them easy to digest.
Adding whey helps activate lactic acid in ferments that can reduce the pH level of fermented foods. Be wary of too high pH level in ferments. So shift them to the fridge once you see them bubbling away to reduce the fermentation speed.
indian fermented foods recipes
Call it a lacto fermented tomato hot sauce or probiotic-rich gut-friendly ketchup, the recipe for Indian homes is perfect where storebought junk is often indulged in.
The best thing about lacto fermentation is that it makes food easier to absorb - when food is fermented, its starches, carbs, proteins are broken down during the fermentation process, which releases gases and carbon dioxide (the bubbles are due to the release of CO2). That means when you eat fermented food, you are eating probiotics, which aid in digestion and make it easier for the gut to absorb the proteins, vitamins, minerals, starches, and carbs that are already broken down during the fermentation process.
That's the reason people on a lacto-fermented diet do not experience gastric problems.
When you ferment tomatoes at home, you can make the most delicious ketchup ever – just blend the fermented tomatoes with some garlic and coriander leaves or mint and you will have the most amazing tomato sauce to tantalize your taste buds! You have just made a shelf-stable tomato sauce that lasts.
Unless you are allergic to tomatoes or ferments or have histamine intolerance, you may not experience any side effects from the fermented tomato sauce.
ANy side effects? Are probiotic foods safe?
Bloating is the most common side effect of eating ferments because excess gas is produced after probiotics kill harmful bacteria and fungi in the gut. You might be surprised to learn that probiotics are known for the secretion of antimicrobial peptides, which eliminate harmful pathogens in the gut, such as e.coli and Salmonella. If bloating is severe after eating probiotic foods, it can be extremely painful.
All in all, while there are a variety of health benefits of fermented foods, some people may not find releif. Or in some cases, the beneficial effects may not be apparent. Avoid eating ferments if you are allergic to them or have histamine sensitivity.
How does fermentation help?
Fermentation of food reduces anti-nutrients, including phytic acid, protease inhibitors, and tannins. The process provides optimum pH conditions for enzymatic degradation of phytate,. which further helps improve soluble iron, calcium, and zinc by severalfold. Lactic acid fermentation reduces tannin levels, which increases the absorption of iron.
Are you looking for more indian food for healthy gut or indian fermented foods recipes? Well, indian fermented foods are aplenty and I shared many gut healing indian foods on the channel.
For more healthy Indian recipes, please explore the channel
More lacto-fermented probiotic food for gut health recipes in India:
apple cider vinegar homemade with jaggery:
Probiotic gut food (lacto fermented carrot cauliflower pickle in India)
How to Lacto Ferment Onions (probiotic rich fermented onion picke)
During fermentation, these bacteria synthesize vitamins and minerals, produce biologically active peptides with enzymes such as proteinase and peptidase, and remove some non-nutrients. Compounds known as biologically active peptides, which are produced by the bacteria responsible for fermentation, are also well known for their health benefits. Among these peptides, conjugated linoleic acids (CLA) have a blood pressure lowering effect, exopolysaccharides exhibit prebiotic properties, bacteriocins show anti-microbial effects, sphingolipids have anti-carcinogenic and anti-microbial properties, and bioactive peptides exhibit anti-oxidant, anti-microbial, opioid antagonist, anti-allergenic, and blood pressure lowering effects. As a result, fermented foods provide many health benefits such as anti-oxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic and anti-atherosclerotic activity. However, some studies have shown no relationship between fermented foods and health benefits. Therefore, this paper aims to investigate the health effects of fermented foods.