Fermented Vegetables

Fermented Vegetables

 

Now before you discard Fermented Vegetables, ask yourself “Do you like pickles?” If the answer is yes than you need to give Fermented Vegetables a try!

Instead of spending money on probiotic pills take a look at the ease + cost-effectivness of this whole lacto-fermented vegetable thing. Yep that’s the fancy way of saying you have preserved your veggies.

Now before all my lactose + dairy intolerant people get put off by the term “lacto’ thinking that this is from milk, take heed. The lacto actually refers to lactic acid. The naturally occurring bacteria on fruits and vegetables is called lactobacillus. When they’re placed in an oxygen free environment – like a salt water mix – the bacteria convert sugar into lactic acid which is what gives fermented foods their characteristic tangy/sour flavor.

It really just comes down to vegetables + water + salt + a few days = a probiotic powerhouse of tangy vegetable deliciousness.

 

The vessel.

Don’t worry about needing a special crock. You literally just need a jar with a lid. I like to save a variety of different sized jars when I have finished them so I have a selection at my disposal for my Fermented Vegetables.

Veggies like brocolli or cauliflower tend to need larger jars. You would want a tallish one for your carrots. But something like radish, you can fit into a smaller jar.

 

You can literally ferment whatever vegetables you like. The larger the range, the larger the probiotic goodness you are giving you gut!

Fermented Vegetables are perfect for snacking on or adding to your meals for a probiotic boost. I love them on a salad! Or just picking at them throughout the day.

What Do I Need?
  • Any Vegetable, sliced or chopped (anything will do, I really like cauliflower, capsicum, radishes + carrots)
  • 2 cups Filtered Water
  • 1 1/2 tablespoon Coarse Sea Salt
  • 1-2 Tablespoons of Any Spices or Herbs you like (peppercorns, dill, basil, bay leaf, caraway or fennel seeds.)
  • 1 small cabbage leaf

 

Let’s Do This!

1.Place vegetables + any spices/herbs you’re using in the jar right up to the bottom of the neck, there should be about 2cm of space to the top.

2. In a separate jug or bowl, stir the salt + water together until dissolved.

3. Pour the salt water over the vegetables until it reaches just below the top of the jar. There should be about 1cm of room left.

4. Fold a small cabbage leaf + press it down on top of the vegetables so that it keeps the vegetables submerged in the salt water. You can skip this step if you vegetables are well submerged.

5. Close the lid on the jar tightly + ferment for 4-10 days, at room temperature, away from direct sunlight.

6. Once they are fermented pop them in the fridge where they will last for around 2 months.

NOTE: You will start to see some bubbling around day 2 or so. After day 2, over a sink (in case it leaks/drips), gently loosen the lids to let some of the gas escape once or twice a day.

The longer they sit, the more tangy they’ll be. Taste them starting on day 4 to figure out your preference.

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