FERMENTATION IS A CHEMICAL PROCESS INVOLVED IN THE BREAKDOWN OF CERTAIN SUBSTANCES BY MICROORGANISMS, INCLUDING BACTERIA AND YEASTS.

From cheese to pickles, microbes have helped humans craft food for thousands of years, but scientists are just beginning to understand the impact of beneficial bacteria on human health. Eating fermented foods such as yogurt and lacto-fermented vegetables may help keep our guts populated with good bacteria, crowding out microbes that can make us sick.

Tangy yogurt and silky crème fraîche are two tasty fermented dairy products that are easy to make at home. Throw some fermented green beans into the mix, and you’ve got a fermentation station. Pair pickles with some crackers and homemade cheese to create a nutritious, delicious snack platter.

Unfermented cheese can be made faster than fermented cheese by breaking up milk’s delicate suspension of water, fat, and proteins to create curds that can be cut, stretched, or cooked into a curry.

THERE’S SOMETHING SATISFYING ABOUT CONJURING CHEESE FROM A CARTON OF MILK. THIS SIMPLE MOZZARELLA IS FUN TO STRETCH, SHAPE, AND SNACK ON.

Adapted from thekitchn.com and advice from Midwest Brewing Supply.

  1/8 teaspoon lipase (optional)

  1/4 teaspoon calcium chloride (optional)

  1/4 teaspoon (150 g) rennet or 1/4 rennet tablet

  1 1/2 teaspoons citric acid

  1 gallon (4.5 L) milk

  1/2 teaspoon salt

  Long knife

  Large pot or pan with lid

  Microwave-safe container

  Microwave oven

  Mixing spoon

  Slotted spoon

  Small mixing bowls

  Stove

You can purchase cheese-making supplies online or at a bricks-and-mortar brewing supply store.

Rennet, the set of enzymes used to make milk into cheese, is generally not vegetarian, but you can get vegetarian versions that will work to make mozzarella. Read the label to see how much to add per gallon of milk. Cut tablets with kitchen shears, not a knife.

2. In another small container, add the rennet to 1/4 cup (60 ml) water. (Fig. 1)

Fig. 1: Add rennet to water.

3. In a seperate bowl, add the citric acid to 1/2 cup (120 ml) water.

4. Pour the milk into the large pot or pan. Add the citric acid solution from Step 3.

5. Stirring over medium-high heat, bring the milk to 90°F (32°C) and remove from the heat. (Fig. 2)

Fig. 2: Heat the milk to 90°F (32°C).

6. Add the calcium chloride/lipase solution or water from Step 1. Add the rennet solution from Step 2 and stir the mixture for 30 seconds.

7. Stop stirring, cover the pot, and let the mixture rest for 5 minutes.

8. With a knife, cut the curds in the pot into a grid and set them back on the stove, heating them to 105°F (41°C), stirring gently so the curds stay together. (Fig. 3)

Fig. 3: After curds form, cut them into a grid.

9. Remove the pan from the heat and stir carefully for another 5 minutes.

10. Use the slotted spoon to move the curds out of the pot and into a microwave-safe container. (Fig. 4)

Fig. 4: Remove the curds from the liquid whey.

11. Microwave the curds on high for 1 minute and pour off any liquid. Use a spoon to fold them over a few times.

12. Microwave the curds for another 30 seconds and repeat until they reach 135°F (57°C).

13. Sprinkle the salt over the curds, and when the cheese is cool enough to touch, fold the curds over, stretch them, and repeat. (Fig. 5)

Fig. 5: Stretch and fold the curds.

14. As you work the cheese, the texture should change; the cheese will feel harder to stretch and look glossy.

15. When the cheese is ready, mold it into several small balls, or one big one. Store it in the refrigerator until you eat it.

Fig. 6: Melt the mozzarella on pizza or add it to a salad.

IT’S SIMPLE TO MAKE CHEESE AT HOME BY HEATING MILK AND ADDING LEMON JUICE. AFTER DRAINING THE CHEESE, ADD IT TO CURRY, DRIZZLE OLIVE OIL OVER IT, OR LAYER IT INTO LASAGNA.

  1/4 cup (60 ml) fresh lemon juice, and more as needed (2-3 lemons)

  Colander or sieve

  Large pot

  Stirring spoon

RECIPE

1. Juice 2 or 3 lemons. (Fig. 1)

Fig. 1: Juice the lemons.

2. Pour the milk into a large pot.

3. Heat the milk, stirring constantly until bubbles start to form around the edge of the pot, just before it boils. (Fig. 2)

Fig. 2: Stir the milk over heat.

4. Add 1/4 cup (60 ml) of lemon juice, turn the heat down, and stir until curds form, separating from the greenish liquid called whey. If curds don’t form, add more lemon juice. (Fig. 3)

Fig. 3: Add lemon juice and stir until curds form.

5. Put a double layer of cheesecloth on the colander. Scoop out the curds and put them on the cheesecloth to drain. Squeeze out the excess whey. (Fig. 4)

Fig. 4: Scoop out the curds and drain them on cheesecloth.

6. Set the cheese in the cheesecloth back on a colander and position the plate and a weight (preferably a 28 oz can) on top. Cover with plastic and put it in the refrigerator overnight to finish draining.

7. Cut the panir into pieces and taste it. Eat it with fruit or olive oil and salt. You can also add it to a curry, use it to fill pasta shells or make lasagna. (Fig. 5, 6)

Fig. 5: Cut cheese into pieces.

Fig. 6: Pair panir with green sauce, add it to curry, or put it in lasagna.

THIS RICH, SMOOTH CULTURED DAIRY DELIGHT IS PERFECT FOR SWIRLING INTO SOUPS, WHISKING INTO SAUCES, DRIZZLING OVER ROASTED POTATOES, OR ADDING TO DIPS. BECAUSE IT PAIRS WITH BOTH SAVORY AND SWEET, CRÈME FRAÎCHE IS FABULOUS ON FRUIT AS WELL.

  1 tablespoon (15 ml) cultured buttermilk (not ultra-pasteurized)

  Microwave-safe bowl or jar, or small saucepan if not using a microwave

  Microwave oven or stove

  Mixing spoon

  Thermometer

RECIPE

1. Pour 1 cup (235 ml) heavy cream into a microwave-safe container or saucepan. (Fig. 1)

Fig. 1: Measure cream.

2. Warm the cream to just above room temperature, but not above 85°F (29°C). If heating in the microwave, this should take about 30 seconds; if heating on the stove, use low heat. (Fig. 2)

Fig. 2: Warm the cream.

3. Check the temperature of the cream. Let it cool to 85°F (29°C), if necessary. (Fig. 3)

Fig. 3: Let the cream cool.

4. Add 1 tablespoon buttermilk to the warm cream and stir. (Fig. 4)

Fig. 4: Add the buttermilk to the warm cream and stir.

5. Loosely cover the mixture with the dish towel or plate and let it sit at room temperature for 12–36 hours, until it thickens. When it’s ready, store it in a covered container in the refrigerator until you use it.

6. You can mix crème fraîche with pesto or herbs to make a dip. (Fig. 5)

Fig. 5: You can mix crème fraîche with pesto or herbs to make a dip.

7. It’s delicious drizzled over roasted vegetables like potatoes. (Fig. 6)

Fig. 6: Or use instead of sour cream.

Whip the crème fraîche with a spoonful of sugar and serve it on fruit pie. (Lab 37).

USE THE WARMTH OF AN OVEN LIGHT TO INCUBATE SMOOTH, TANGY HOMEMADE YOGURT THAT CAN BE EATEN PLAIN OR SWEETENED WITH JAM. YOGURT MAKES A SMOOTH SOUR CREAM SUBSTITUTE AND A CREAMY BASE FOR DIPS.

Adapted from the New York Times Food Section

  1/4 cup (60 ml) heavy whipping cream (optional)

  4 tablespoons (60 g) plain yogurt containing live active cultures

  Large saucepan or pot with heavy bottom and lid

  Medium bowl

  Oven with an oven light

  Stove

  Thermometer, such as an instant-read thermometer

  Whisk

Cover the yogurt culture once you’ve added the starter to keep unwanted bacteria away and refrigerate it following the incubation.

2. Add milk to the pan. Pour in 1/4 cup cream, if desired, and heat the mixture on medium-high.

3. Stir the milk as it warms and check the temperature occasionally until it comes to a simmer. (Fig. 1)

Fig. 1: Heat the milk and cream.

4. When the milk reaches 180°F to 200°F (82°C to 93°C), turn off the stove and remove the pot from the heat.

5. Let the milk cool to 110°F (43°C) so it won’t kill the bacteria in your starter culture.

6. Add 1/2 cup (120 ml) of the warm milk to a bowl containing 4 tablespoons of yogurt. Whisk well. (Fig. 2)

Fig. 2: Whisk the yogurt into the warm milk.

7. Stir the milk/yogurt mixture into the pot of warm milk and put a lid on the pot.

8. Place the pot in the oven with the oven light on for 6–12 hours. Move it to the refrigerator for at least 4 hours. The longer yogurt sits in the oven, the thicker it will be.

9. Taste the yogurt. If you’d like thicker yogurt, line a colander with cheesecloth, set it over a bowl, and spoon the yogurt onto the cheesecloth. Refrigerate, scraping the cheesecloth with a spoon occasionally, until it reaches the desired thickness. (Fig. 3)

Fig. 3: You can thicken the yogurt to make Greek-style yogurt..

10. Enjoy your homemade yogurt! Stir in some jam, eat it plain on a taco, or make a dip by adding cucumber, dill, and lemon juice! (Fig. 4, 5)

Fig. 4: Mix in some jam to sweeten yogurt.

Fig. 5: Adding cucumbers, fresh dill, and salt makes delicious dip.

Add pesto (Lab 20) to your yogurt to create a flavorful dip for fresh veggies.

FERMENTING IS FUN! USE MICROBE POWER TO PICKLE CARROT STICKS AND GREEN BEANS IN SALT WATER.

  8 cups (1.9 L) water (filtered if possible)

  4 tablespoons (75 g) non-iodized salt, such as pickling salt or kosher salt

  Dill (washed well) (optional)

  Garlic cloves (optional)

  Cutting board

  Garlic press (optional)

  Knife

  Vegetable scrubber (optional)

  Vegetable peeler (optional)

2. If using garlic, peel several cloves and boil them in water for 30 seconds. You can add them to the jars later for extra flavor.

3. Wash all vegetables well with water.

4. Snap green beans and trim carrots so that they’ll fit into the jars on end, leaving about 11/4 inches (3 cm) of head room at the top of the jar. (Fig. 1)

Fig. 1: Prep the veggies.

5. Pack the carrot sticks and beans into jars as tightly as possible so that they will stay under the brine and not float up. It will help to lay the jars on their sides as you pack them. Squeeze dill and a clove of garlic into each jar, if you have prepared them. (Fig. 2, 3, 4)

Fig. 2: Pack vegetables into jars.

Fig. 3: Pack them in tightly.

Fig. 4: Add garlic that has been boiled briefly (blanched) and herbs.

6. Make a pickling brine by dissolving 4 tablespoons of salt in 8 cups of water. Use filtered water if you have it, but tap water will work too.

7. Pour the brine over the vegetables until they are submerged. Leave around 3/4 inch (2 cm) of space at the top of the jar. You can use another jar as a weight to keep the vegetables submerged. (Fig. 5, 6)

Fig. 5: Cover completely with salt water.

Fig. 6: Use another jar or drinking glass as a weight.

8. Put lids on the jars loosely and put the jars on a plate or baking sheet.

9. Let the brined vegetables sit at room temperature for 24 hours. Watch for bubbles to form.

10. After 24 hours, remove the lids to “burp” the jars. Replace the lids and let sit another 24 hours.

11. Burp the jars again by opening the lids. Set them on a paper towel on a shelf in the door of your refrigerator and let them sit for another week or two.

12. Taste the pickles. They should be salty and slightly sour. You can chop them up and add them to other food, or eat them plain.

13. Store the tangy pickles in your refrigerator for up to 1 month. If they start to look moldy or smell bad, throw them away.

Hold the iodine. To lactoferment, you’ll want to use pickling, kosher, or another non-iodized salt.

Pack the beans and carrots tightly so they stay under the brine as they ferment. This will help prevent mold growth.