Fermented food and drink at M&S
“Fermented foods taste great, and some naturally contain live friendly bacteria, which may help to restore the natural balance of your gut microbiome," says Rebecca Brown, M&S senior nutritionist.
What is a 'fermented food'?
Fermentation is a hot health topic right now. But what exactly is a fermented food? It might sound like a fad, but fermentation is an ancient technique – initially developed to preserve food – which dates back thousands of years. In essence, a food becomes fermented when microorganisms, such as bacteria and yeast, are added and break down food compounds.
Sound strange? You’ve probably got plenty of fermented foods in your kitchen right now. Yogurt, for example, is made by mixing friendly bacteria into milk, while sourdough bread dough is created using a starter of fermented flour, water and salt.
How to get your fermented food fix
From sourdough to sauerkraut, it’s easy to get your fermented food fix – try some of our favourites from the Foodhall in this delicious open sandwich.
1. Our Collection seeded sourdough is made with only flour, water and our sourdough starter, which is then slow fermented. Try it toasted.
2. Spread with our Collection labneh yogurt dip – a creamy strained yogurt with a basil and mint dressing and za’atar style sprinkle.
3. Top with sliced pickled beetroots and diced cucumber to add freshness, crunch and more plant diversity.
4. Finish with a spoonful of our naturally fermented Vadasz raw garlic and dill sauerkraut, which is live cultured and brings a delicious tangy flavour.
All about kombucha
Kombucha is a lightly sparkling fermented tea to fall in love with. Raise a glass with our exclusive trio of slow-fermented kombuchas* made by experts at The Real Drinks Co. at their state-of-the-art fermentery in the grounds of the beautiful Waddesdon Estate in Buckinghamshire. They're made with premium-quality green tea and sugar (no artificial sweeteners) combined with live cultures.
Following a slow fermentation period which takes around three weeks, each batch is carefully taste-tested to ensure it has the perfect balance of sweetness and acidity, before natural flavours are added. The result? A refreshing low-sugar drink with exceptional depth and complexity. Whether you fancy fiery ginger, Brazilian orange and mango, or raspberry, discover all three delicious flavours in store.
*Contains trace amounts of alcohol. Please consult with your GP if you’re pregnant, breastfeeding or have healthcare concerns.
The flavours of fermented food
As well as some of their potential health benefits, fermented foods come in a wonderful array of flavours and can ensure all sorts of dishes pack an extra punch.
Think about that umami-rich, sour tang you get from yogurt or cheese – it's all down to the fermentation process. Miso will add depth and savouriness to soups and stews, while kimchi is amazing in a cheese toastie. If you'd like to incorporate more fermented foods into your diet, it's a good idea to start with a small amount each day, before increasing gradually.
