Our lives are shaped by our relationship with microbes. Some of these microbes cause disease, others heal. Some help us remove stubborn stains in clothing detergents, while others feed on plastics we previously thought were almost indestructible.

Microbes are both the smallest and largest living organisms on the planet (a honey fungus living in Oregon soil was found to be the largest fungal colony in the world, covering 9 km²), as well as the shortest and longest lifespans, with bacterial spores discovered in amber that were revived after 40 million years.

We have always coexisted with microorganisms and our very evolution is shaped by their presence, but in recent years we have understood from the inside their meaning for us.

Why should I eat more fermented foods?

THE intestinal microbiotasometimes called the “metabolic organ”, plays an extremely important role in many of your bodily systems and functions, helping with digestion, defense against inflammation, metabolism, blood sugar regulation, immune support and even in mood.

It is largely made up of bacteria and outnumbers your own cells three to one throughout your body, with an estimated 100 trillion microbes, blurring the line between our very notion of ourselves as individuals and us- same as ecosystems that walk, talk.

In recent years, it has become increasingly clear that taking care of our gut microbiome is not only good for us, but could be one of the most beneficial acts for our overall health. And the best news? It couldn’t be tastier.

Fermented foods have some of the boldest and most complex flavors we know, and that’s no accident. By fermenting foods, you can use microorganisms to make them more bioavailable, so your body can absorb more of the nutrients in those ingredients and neutralize some digestion-inhibiting compounds.

Our bodies are programmed to detect this in our sense of smell and taste, which is why fermented foods are so powerful.

How can I incorporate fermented foods into my diet?

Fermented foods are not only full of healthy beneficial microbes, they’re also incredibly easy to prepare and a lot less scary than you think. Incorporating these foods into your diet can be simple. These include:

• Add a spoonful of natural yogurt to your breakfast cereal
• Replace a soft drink with raw kombucha
• Add pickles or sauerkraut to sandwiches and burgers
• Add a teaspoon of miso to homemade soups at the end of cooking, preserving the best of its fruity and umami flavor and benefits.

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The world of fermented delicacies is vast, and even those who are wary of it are often content to drink wine or beer, eat cheese, bread, pickles, crème fraîche, a croissant or kimchi. All of these foods are made from microbes (yeasts producing carbon dioxide are the ones that make croissants rise, for example).

But why stop there? We all know that the best meals are homemade, and the same goes for fermented foods.

Learning to ferment vegetables and fruits at home is one of the most versatile ways to prepare delicious dishes year-round, save kitchen waste, preserve seasonal ingredients, and explore flavors powerful and extraordinary that you have probably never tasted before.

If you can chop a vegetable, you can ferment it. So I thought I’d share one of my favorite beginner recipes using fermented vegetables.

Lacto-fermented carrots and fennel

Beautifully aromatic, sweet and sour, this ferment is ideal for learning the basics. This recipe harnesses the power of the same bacteria responsible for yogurt, kimchi, and sauerkraut, called lactic acid bacteria. The lactic acid produced by this technique is what gives these foods their delicious flavor.

Ingredients:

• 4 medium-sized carrots
• 1 fennel
• 2 bay leaves
• Salt and water (exact measurements below)

Equipment:

• 1 large glass jar or glass Tupperware box*
• Balance
• 1 bowl

*All equipment should be cleaned with hot soapy water and air dried before fermentation. Ideally, use a hot wash on a dishwasher or food sterilizer (available online or at a homebrew store).

1. Wash and thinly slice the carrots and fennel. You can do this with a knife or a mandolin.

2. Place the tupperware jar/box on the scale, then add the bay leaves, carrots and fennel, and add enough fresh, cold water to cover all the ingredients.

3. Note the weight indicated on the scale. This should be the total weight of everything inside the pot (including the water).

4. If you are working in pounds and ounces, convert everything to ounces by multiplying the pounds by x16.

5. Multiply the weight of the ingredients by x0.02 to calculate 2%, this is the amount of salt you need to add to make the ferment safe.

6. Weigh the salt into a bowl, then pour some water from the pot into the bowl and stir until the salt is dissolved.

7. Return the salt water to the pot and close the lid. Leave the jar somewhere at room temperature for two weeks.

8. During this time, shake the jar once a day and open the lid slightly to release carbon dioxide buildup.

9. After two weeks, try a piece of carrot or fennel to see if it is spicy. If you prefer it more sour, continue to ferment like this for another week and taste again.

10. Once the ferment has reached the desired flavor, store it in the refrigerator to prevent it from souring too much (and becoming more vinegar-like). It will keep in the refrigerator for two to three months.

11. You now have a jar of canned, gut-safe fermented fennel and carrots with a delicious crunch that can be used in sandwiches, with dips in a tray, added to stocks and soups, as a delicious pickle substitute in burgers, or mixed into salads.

*Note that when fermenting foods, always keep an eye out for unpleasant odors or mold on the surface. There is a very small chance, but if either of these happens, do not eat the ferment.

Fermentation Cooking: Recipes and Techniques for Kimchi, Kombucha, Koji and Moreby Sam Cooper, is published by DK Red at £18.99