Just the name lacto-fermentation may sound like it's impossible with a dairy intolerance or allergy, but it's not! Lactobacillus is the bacteria used in lacto-fermentation and it converts the sugars naturally occurring in fruit or vegetables into lactic acid. Lactic acid is a natural preservative that helps fight bad bacteria while preserving flavor, texture, and nutrients. Lactic acid still sounds like it's related to milk, but it's not. Lactose is what we dairy-intolerant need to watch out for, but it is not used in this process!
Lacto-fermentation is done with salt, which kills harmful bacteria and allows beneficial bacteria to grow.
Why Lacto-Fermentation?
As mentioned above, the lactic acid created in this fermentation process helps preserve flavor, texture, and nutrients while also helping extend the shelf life of the fruit or vegetable. Live cultures also contribute to a healthy digestive system, which just makes you happier and more comfortable ;) The lactobacillus culture is also supposed to help fight off yeast infections, as well as various other health claims like anti-inflammatory properties.
Whey as a Starter?
Some recipes call or using whey, a milk protein which is a definite problem for those of us with dairy allergies. This just isn't necessary and is introducing bacterias that aren't really part of the process. The idea here is that introducing a starter may get you a better ferment (along the lines of kombucha or vinegar), but it's just not needed in this instance. If you like the flavor and aren't allergic to dairy, go ahead, but using just salt is all you really need.
That said, there are a few instances where some sort of starter is needed (although it doesn't necessarily have to be whey; in fact, I would recommend using some brine from one of your other lacto-ferments). Those instances are when you are fermenting something that doesn't already contain bacteria. Fruits & vegetables will have plenty, but certain things like condiments will not. If you are fermenting ketchup, mayonnaise, or even something like lemonade, a bit of starter is needed to kick things off.
What Should I Ferment?
This process lends itself best to firm & hardy vegetables. Brassicas / cruciferous vegetables can get fairly pungent, so mixing them with other vegetables may be desired.
Right now I've got a red cabbage / caraway seed sauerkraut & zucchini / summer squash pickles going. Some Polish sour dill pickles & kimchi are also in the line-up.
