{"id":563,"date":"2020-04-20T18:13:00","date_gmt":"2020-04-20T16:13:00","guid":{"rendered":"https:\/\/mementomemini.website\/?p=563"},"modified":"2022-11-01T18:14:53","modified_gmt":"2022-11-01T17:14:53","slug":"lactofermentation","status":"publish","type":"post","link":"https:\/\/mementomemini.website\/index.php\/2020\/04\/20\/lactofermentation\/","title":{"rendered":"Les l\u00e9gumes lactoferment\u00e9s, un atout pour la sant\u00e9"},"content":{"rendered":"\n

Vous \u00eates-vous d\u00e9j\u00e0 interrog\u00e9 sur les m\u00e9thodes de conservation du pass\u00e9 ? Comment faisaient-ils pour survivre sans r\u00e9frig\u00e9rateur ou cong\u00e9lateur, ces \u00e9lectrom\u00e9nagers, parfois high-tech, devenus indispensables dans notre cuisine ?<\/strong><\/p>\n\n\n\n

Lorsqu\u2019on s\u2019int\u00e9resse \u00e0 l\u2019histoire de la gastronomie, on d\u00e9couvre rapidement que nos anc\u00eatres disposaient d\u2019une mine de connaissances sur les modes de conservation des aliments. Outre les caves fra\u00eeches, l\u2019utilisation des cours d\u2019eau ou l\u2019usage des pots en terre cuite, ils utilisaient des proc\u00e9d\u00e9s de conservation par ajout d\u2019un additif naturel. De nombreuses pratiques de conservation sont encore utilis\u00e9es aujourd\u2019hui, plus pour leur tradition culinaire que pour leur praticit\u00e9. Parmi les plus connus, nous avons la d\u00e9shydratation par la salaison (qui d\u00e9j\u00e0 fait l\u2019objet d\u2019un article avec la r\u00e9alisation de lomo) et la lactofermentation, m\u00e9thode utilis\u00e9e, par exemple, pour la r\u00e9alisation du chou \u00e0 choucroute et le kimchi.<\/p>\n\n\n\n

Qu\u2019est-ce que la lactofermentation ?<\/h2>\n\n\n\n

Derni\u00e8re ce terme peu rago\u00fbtant, se cache une richesse de bienfaits pour notre organisme. Il s\u2019agit d\u2019une m\u00e9thode conservation simple et nutritionnelle. Elle est utilis\u00e9e dans des traditions culinaires du monde entier. Elle est le r\u00e9sultat d\u2019un processus chimique qui se produit lorsque l\u2019amidon et les sucres des fruits et l\u00e9gumes se transforment en acide lactique gr\u00e2ce \u00e0 au travail d\u2019une bact\u00e9rie, le lactobacillus<\/em>.<\/p>\n\n\n\n

L\u2019acide lactique pr\u00e9sent dans les aliments lactoferment\u00e9s pr\u00e9sente de nombreux avantages pour la sant\u00e9. Il a un effet positif sur notre microbiote intestinal, en favorisant la digestion et l\u2019absorption de nutriments. Il permet de r\u00e9duire le taux de cholest\u00e9rol dans le sang et jouerait un r\u00f4le important dans la synth\u00e8se de certaines vitamines (B et K par exemple). Ainsi, l\u2019acide lactique et les bact\u00e9ries lactiques apportent de nombreux bienfaits sur la sant\u00e9, ce qui a pour effet de renforcer le syst\u00e8me immunitaire et am\u00e9liorer l\u2019\u00e9tat de la peau, les cheveux et les ongles.<\/p>\n\n\n\n

Les b\u00e9n\u00e9fices di\u00e9t\u00e9tiques des aliments lactoferment\u00e9s ?<\/h2>\n\n\n\n
  • Ils contiennent beaucoup d\u2019antioxydants et de min\u00e9raux (potassium, phosphore, magn\u00e9sium\u2026) ;<\/li>
  • Ils sont plus digestes ;<\/li>
  • Ils sont riches en fibre ;<\/li>
  • Ils sont faibles en calories ;<\/li>
  • Ils conservent les vitamines naturelles des aliments.<\/li><\/ul>\n\n\n\n

    Point de vigilance : Les aliments lactoferment\u00e9s peuvent contenir beaucoup de sel, qui consomm\u00e9 en exc\u00e8s peut provoquer des risques de tension art\u00e9rielle.<\/p>\n\n\n\n

    Comment faire de la lactofermentation ?<\/h2>\n\n\n\n

    La lactofermentation traditionnelle r\u00e9pond \u00e0 une \u00e9quation simple : L\u00e9gume + sel + eau.<\/p>\n\n\n\n

    La quantit\u00e9 de sel sera d\u00e9termin\u00e9e par le poids des fruits et l\u00e9gumes et la dur\u00e9e de conservation. On compte en moyenne 2% du poids des aliments \u00e0 fermenter pour une consommation en moins de 3 mois, et 4% pour une consommation en plus de 6 mois. \u00c0 savoir, plus il y a de sel, plus la fermentation sera lente.<\/p>\n\n\n\n

    Les bact\u00e9ries lactiques sont d\u00e9j\u00e0 pr\u00e9sentes dans les l\u00e9gumes, et encore plus pr\u00e9sentes dans la peau. C\u2019est pourquoi il est fortement conseill\u00e9 de ne pas \u00e9plucher les l\u00e9gumes et de les choisir issus de l\u2019agriculture biologique !<\/p>\n\n\n\n

    La lactofermentation est ana\u00e9robique. Elle s\u2019op\u00e8re sans oxyg\u00e8ne. En effet, le lactobacillus <\/em> est l\u2019une des seules bact\u00e9ries \u00e0 se survivre dans un environnement d\u00e9pourvu d\u2019oxyg\u00e8ne, acide et sal\u00e9. Dans le cas contraire, de levures et mauvaises moisissures risquent de se d\u00e9velopper et rendre votre pr\u00e9paration impropre \u00e0 la consommation. Il est donc important de proc\u00e9der correctement \u00e0 la lactofermentation.<\/p>\n\n\n\n

    Les deux techniques de lactofermentation<\/h2>\n\n\n\n

    Le salage \u00e0 sec<\/h3>\n\n\n\n

    Cette technique convient aux fruits\/l\u00e9gumes pouvant extirper leur propre jus. Elle est simple et consiste \u00e0 r\u00e2per les fruits\/l\u00e9gumes, les recouvrir de sel et bien les m\u00e9langer avant de les disposer, bien tass\u00e9s, dans un bocal herm\u00e9tique. Le sel fera ressortir l\u2019eau des fruits\/l\u00e9gumes et va submerger les aliments et cr\u00e9er un environnement sans oxyg\u00e8ne.<\/p>\n\n\n\n

    L\u2019immersion dans une saumure<\/h3>\n\n\n\n

    La saumure est un m\u00e9lange d\u2019eau et de sel. L\u2019utilisation de cette technique pratique lorsque les fruits\/l\u00e9gumes ne peuvent pas rendre facilement leur eau. C\u2019est le cas pour les fruits\/l\u00e9gumes entiers ou en gros morceaux. Dans ce cas, le pourcentage de sel est d\u00e9fini en fonction de la quantit\u00e9 d\u2019eau.<\/p>\n\n\n\n

    Sur une base de 3%, on ajoutera 30 gr de sel pour 1 litre d\u2019eau (1L d\u2019eau = 1000 gr).<\/p>\n\n\n\n

    Il vous suffira d\u2019ajouter les fruits\/l\u00e9gumes crus dans un bocal et de recouvrir l\u2019ensemble avec la saumure.<\/p>\n\n\n\n

    Astuce : On peut utiliser des poids pour repousser les fruits\/l\u00e9gumes dans la saumure.<\/p>\n\n\n\n

    La dur\u00e9e de fermentation<\/h2>\n\n\n\n

    La fermentation est un processus qui n\u2019a pas de dur\u00e9e limit\u00e9e. Le temps d\u2019attente avant de consommer votre pr\u00e9paration d\u00e9pendra de votre go\u00fbt. Plus vous attendrez, plus les fruits\/l\u00e9gumes seront tendres et plus ils seront acides.<\/p>\n\n\n\n

    Je conseille toutefois d\u2019attendre minimum 1 semaine \u00e0 temp\u00e9rature ambiante.<\/p>\n\n\n\n

    Important : Laisser s\u2019\u00e9chapper le CO2 pour ne pas laisser le bocal exploser. Il faut toutefois ex\u00e9cuter cette t\u00e2che sans laisser entrer de l\u2019oxyg\u00e8ne. Pour se faire, tourner le couvercle de \u00be ou utiliser des bocaux \u00e0 levier (type \u00ab Le Parfait \u00bb).<\/p>\n\n\n\n

    Conservation<\/h2>\n\n\n\n

    Les bocaux peuvent se conserver dans un environnement frais (entre 10 et 15 \u00b0C) ou au r\u00e9frig\u00e9rateur pour limiter la fermentation.<\/p>\n\n\n\n

    Une fois ouvert, veillez \u00e0 limiter le contacte de votre pr\u00e9paration avec l\u2019oxyg\u00e8ne et conservez la au r\u00e9frig\u00e9rateur.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Vous \u00eates-vous d\u00e9j\u00e0 interrog\u00e9 sur les m\u00e9thodes de conservation du pass\u00e9 ? Comment faisaient-ils pour survivre sans r\u00e9frig\u00e9rateur ou cong\u00e9lateur, ces \u00e9lectrom\u00e9nagers, parfois high-tech, devenus indispensables dans notre cuisine ? Lorsqu\u2019on s\u2019int\u00e9resse …<\/p>\n","protected":false},"author":1,"featured_media":585,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[28,27,26],"class_list":["post-563","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recettes-astuces","tag-conservation","tag-legumes","tag-recette"],"yoast_head":"\nLes l\u00e9gumes lactoferment\u00e9s, un atout pour la sant\u00e9<\/title>\n<meta name=\"description\" content=\"Derri\u00e8re le terme peu rago\u00fbtant de la lactofermentation, se cache une richesse de bienfaits pour notre organisme. 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