Fermented Tomatoes: Unlock their Benefits

With summer fast approaching, if you’re like me and you are growing your own tomatoes at home; you’re probably starting to wonder with growing panic “what, am I going to do with all of these tomatoes?”! Well this is the answer, because none of the alternatives come close to fermented tomatoes! There are some great recipes that require lots of tomatoes ,that also provide a means to preserve them rather than having to eat them fresh.

If this isn’t your first growing season, you probably have tried and tested recipes for ketchup, green tomato chutney – and if you have your own dehydrator – ‘cheats sun-dried tomatoes’. But none of these have the gut boosting benefits of lacto fermented tomatoes, produced thanks to all the good bacteria naturally occurring on the tomato skins.

But what are fermented tomatoes? What do fermented tomatoes taste like? How can I use fermented tomatoes? And how long do fermented tomatoes last?

This article will answer each of these questions. It will also provide you with a step by step guide for making your own fermented tomatoes at home!

What are Fermented Tomatoes?

Like pickling, dehydrating and canning, fermentation is just another form of food preservation.

However where fermenting is unique is that it actually encourages the growth of bacteria – good bacteria. For lacto fermented tomatoes, we want to create conditions that are perfect for lactic acid producing bacteria, namely Lactobacillus bacteria.

These bacteria love anaerobic conditions so don’t want air. The addition of salt also helps create an environment that these bacteria love. These bacteria feed off the sugars in the food to create lactic acid and carbon dioxide. This prevents the growth of bad bacteria that could cause the food to spoil and gives the fermented veggies their longevity.

Fermented tomatoes, are simply tomatoes that have been put through this fermentation process.

What Do Fermented Tomatoes Taste Like?

Unsurprisingly, their tomato flavour is pronounced, however it is combined with the slight acidic taste from the lactic acid. On top of that you have a great opportunity to develop their flavour with other ingredients and seasonings. Some of the seasonings that can be added that provide the tomato with added nuance include:

• Typical Mediterranean herbs including basil, oregano, thyme and tarragon and peppercorns
• Garlic and spring onions
• Chilli
• And if you’re feeling especially brave, you can try adding in some citrus fruit – blood orange and lemons are a delight!

And for me, this is where preserved fermented tomatoes really come into their own. They soak up the typical taste of summer. But much like when making fermented lemons, then you have no end of opportunities to experiment with.

On top of that comes the hidden surprise from fermentation when taking them out of the fermentation jar. My six year old daughter calls them ‘fizzy tomatoes’ because when you bite into them you quite literally get an explosion of tomato fizz. It really is a talking point when served up on their own.

How can I use Fermented Tomatoes?

The possibilities really are endless. In our family, some of our favourite uses include:

• The most basic involves serving whole in salads, on pizzas and as an accompaniment to other foods. I think they go great with smoked mackerel and salmon!
• For those familiar with foods from the Canary Isles, they make a great twist grated in to Red Mojo.
• Raw Marinara Sauce: Use your fermented tomatoes to create a raw marinara sauce. It’s an excellent pairing with courgette noodles or other vegetable spirals for a healthy, raw dish
• And if you fancy a twist with your cocktails, the tomatoes are great blended in to a Blood Mary, whilst the salty brine provides an amazing alternative to olives in a Dirty Martini!

Just remember that heat kills off the good probiotic goodness that is so amazing for your gut health so if possible, try not to cook them and add them at the end of any cooking.

How long will they last?

Fermented foods have extended shelf lives due to fermentation process against the growth of unwanted bacteria, yeasts, and moulds. Some brine-fermented vegetables (like these tomatoes), for instance, can be stored for at least a year. If you’re fermenting fruit, then you may find they don’t store for so long. Although their texture may change over time, becoming softer as they ferment and more acidic.

The important factor to consider when storing fermented foods, is the storage conditions. They should be kept submerged in the brine, in a cool, dark location or in the fridge to maintain quality and to extend shelf life. They should also be kept in a glass container to prevent leaching from plastics.

However, the most important factor to consider is if a ferment appears mouldy, smells rotten, doesn’t taste (or test) acidic, or tastes off, it should be discarded. Especially when first getting into fermenting, it is always better to be overly cautious. Indeed, the very first time I made kimchi, I threw it away, simply because I’d read about botulism.

And are Tomatoes Bad for Your Gut?

Tomatoes are beneficial for gut health rather than being harmful. They belong to the nightshade family and serve as a prebiotic food with numerous health benefits.

Tomatoes provide prebiotic fibre which nourishes the beneficial gut bacteria, supporting intestinal health and. Furthermore, the high lycopene content in tomatoes enhances probiotic activity, thus benefiting overall gut health. This effect is present in both raw, cooked and fermented tomatoes, although cooking helps lycopene maintain its integrity for better absorption. An alternative source of prebiotic fibre is the yummy Gut Lovin’ Soda from Hip Pop.

In addition to gut health, tomatoes offer other health advantages such as skin protection, support for cellular and eye health, cardiovascular wellness, and relief of menopause symptoms. For optimal benefits, it is advised to include a variety of cooked and raw tomatoes in your diet and choose organic and local sources to avoid pesticides.

You’ve convinced me! Sign me up! But what do I need?

You really don’t need much at all. In fact, the only recipe in the history of cuisine that needs fewer ingredients and utensils than preserved fermented tomatoes are fermented onions.

To get going, you need non-iodised sea salt (preferably organic), water (preferably filtered), tomatoes and a fermenting jar – for this recipe I love a 945ml Mason Jar. After that you can add in whatever you wish – herbs, citrus fruits, garlics and onions – wherever your mind takes you! And then just leave for 5-7 days.

So, let’s go and do this! Hit the print and share button in the recipe below and get fermenting

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