Ah, what a wonderful subject – learning how to ferment vegetables. This topic is one that I continue to learn more and more about and I can’t wait to dive into some of the beautiful, messy details surrounding fermentation!
I talk about fermentation and fermented vegetables with nearly every single one of my clients because it’s such a wonderful food to add to your diet! Not only does it taste phenomenal, but it is also high in vitamins, minerals, prebiotics, probiotics and so much more!
Fermented vegetables are amazing for supporting digestion, adding immune support and increasing vitality! It’s a food that’s been long lost (at least in North America) and I love to see and hear more people talking about it, learning about it and starting to ferment themselves at home. Let’s start this kitchen revolution and start making healthy foods for ourselves again!
But first! Let’s talk about what fermentation is, what fermented vegetables are, why they’re good for you and I’ll even share a few of my favorite and super easy recipes to help get you started!
What is Fermentation?
The way Sandor Katz explains it, fermentation is the art of manipulating environmental conditions to encourage the growth of good organisms and discourage the growth of bad organisms.
Basically, you’re killing the bad bacteria and allowing the good bacteria (probiotics) to thrive – yay science! Through the process of fermentation, you’re also helping to make vegetables more digestible, you’re changing the flavor profile and you’re increasing the vitamin profile of that food.
Note: If you want an amazing resource to help you understand fermentation on a deeper level, what is involved, the science behind it and some recipes to play with, check out The Art of Fermentation by Sandor Katz. It is a goldmine of amazing information and it is worth every penny. It can be found at Indigo and other sources, but I’ve linked his page for you to dive into!
What are Fermented Foods?
Fermented foods are foods that have been naturally processed using water, salt, herbs, fruits and/or vegetables. The act of soaking these foods in a salt brine in an anaerobic setting, meaning access to no oxygen, to help create an optimal setting for the bad bacteria to die, but allowing the food guys to flourish!
Fermented foods include a wide variety of items: sauerkraut, pickles, fire cider, tempeh, miso, kimchi, cider, beer, wine, yogurt, cheese and so on… All these foods have sat in a cool, dark room in a sealed jar of salt water and spices to become a whole new, delectable and complimentary food to any meal.
How long does it take to ferment foods?
How long it takes to ferment food can vary from a few days to many years, it really depends on what you’re preparing, how you want it to taste, and what consistency you’re looking for.
For example, I will ferment my cucumbers, kimchi and sauerkraut for about 5-7 days. When making fermented fire cider, I will let it sit in its jar for about 6 weeks before straining it and drinking it’s contents. A wine might take a few months, other alcohols even longer.
The longer you ferment an item, the more the flavors and textures will change, and so will the bacterial profile as well!
What can I Ferment?
The beauty about fermentation is that you can ferment anything you want <3 I find it’s best when you’re able to take a food item straight from its source because it’s freshest and juiciest then – plus you are likely to better know it’s source, especially if purchased from a farmers market or grown in your own garden! Nothing wrong with grabbing items from the grocery store either, but do try to find organic sources – residual chemicals can change the fermentation process.
Once you understand the basics of fermentation, you can pick up any fruit or vegetable and make something wonderful with it! Sure, you’ll experiment and learn a few things that you may not want to recreate, but you’ll learn a lot and you’ll find so many creative and fun ways to preserve foods in a healthy, original and scrumptious way.
Why Are Fermented Foods Good For You?
Fermented foods are a wonderful addition to your daily routine. If they’re new to you, start slow and be open minded – for some, it can take some time to train your pallet into enjoying these new flavors.
Because of the beneficial bacteria found in fermented foods, it has the ability to help regulate and support immune function. Because of it’s effect on immunity, it can also help downregulate immune responses, therefore having an anti-inflammatory effect on us.
With a large portion of our immunity residing in our bowels, fermented vegetables can have a positive effect on our gut health – maybe that looks like reducing gas and bloat, constipation or diarrhea. Our digestive systems really benefit from eating food prepared this way, so why not dive in and have a bite? Or two?
If you’re looking for digestive support, start with adding some fermented goods to your diet and see what happens. Fermented foods can also have an effect on lowering cholesterol using food!
Some may find that adding a new food into your diet can be tricky as you adapt to new flavors and textures. I’ve also got some tips on how to start and stick to a new diet for additional free support while dive into this new world of delicious foods!
In the meantime, here is some information to help you get started on your fermentation adventure as well as a few easy recipes you can easily start to play with!
Learning How to Ferment Vegetables
The idea of fermenting vegetables can be a little concerning when you’re starting out, I hear you, I’ve been there. It doesn’t have to be scary though! To start, follow recipes from those who have experimented before hand! Eventually, you will start to play around with flavors of your own as you become more comfortable with lacto-fermentation.
One of the key things to remember when learning how to ferment vegetables is to ensure that you’re using the right salt ratio for your ferment. Typically speaking, you’re looking to use 1-3TBSP of salt per 4 cups of water. The amount you will use will depend based on the product you’re making and how salty you would like it to taste!
Some ferments will simply use the water component from the food you’re preparing (like sauerkraut and kimchi), others will require you to add a salt-water brine (like fermented cucumbers, peppers, beets, etc…) When a fermentation recipe calls for added water, use filtered water to help the beneficial bacteria thrive as much as possible!
With practice, you will learn how to control the texture and flavor of your ferments using time and temperature to your advantage!
What tools will I need when fermenting vegetables?
Fermenting vegetables require an environment that contains no oxygen to allow the “bad bacteria” to die, and allow the beneficial bacteria to multiply! For this to happen, there is a specific way in which we need to prepare and store the foods we are fermenting to allow this process to take place. Below are two different lists you can use to prepare your ferments. While it’s fun to have all the knick-knacks to help in the kitchen, just know that it is not necessary to have them to create a beautiful ferment. You can use any combination of the tools listed below:
Fermenting With What You Have
*you can very easily start with what you have in your kitchen!*
– A jar (mason or other)
– A lid to prevent air from entering the jar.
– A small bowl or plastic bag with water in it (to act as a weight)
– Measuring cups
– Your hands
– Gloves
Fermenting with all the Tools
*none of these are necessary, but can be helpful*
– A fermentation crock or;
– Canning jars with air locks
– Glass weights
– A kitchen scale
– A food processor
– Gloves
My Favorite Easy Ferment Recipes
Here we have it! Let’s dive into two of my favorite recipes: Sauerkraut and Fire Cider.
There are recipes that I recreate on repeat for my family because we love it so much!
Both recipes are wonderful at helping support our immune systems and supporting bowel health and also hormone health!
I hope you enjoy them as much as I do 🙂
Fermented Cabbage (Sauerkraut)
Prep time: 30-90 minutes
Active time: ~20 minutes
Total time: 10-20 days
Serves: 8 people
Ingredients:
– 2 lbs cabbage
– 1.5 TBSP sea salt
Optional: 1 carrot, spices and herbs of choice.
Preparation:
Remove outer leaves of cabbage, rinse, and set aside for later
Shred the cabbage manually or with a food processor
Place in a large bowl, mix in salt and cover
Let sit at room temperature for about an hour
Massage with hands for 5-10 minutes to squeeze the liquids out from the cabbage
You may let it sit for another hour to let the salt work it’s magic before massaging for another 5-10 minutes, or until enough liquid fully covers cabbage when pressing down on contents of bowl
Transfer contents to a fermentation pot if you have one, or to a large container.
Cover mixture with outer leaves of cabbage and press down until water covers all cabbage
Use fermentation weights to keep cabbage submerged or fill a zip lock bag with water as a weight
Place a lid on your pot or container and leave in a dark space for 10-20 days
Periodically check your contents to make sure cabbage is fully submerged and no mold has developed.
If water levels drop, fill with salt water (1/2 tsp salt to 1 cup water)
When fermentation is complete, transfer to smaller jars and refrigerate
Enjoy!
Fermented Fire Cider for Immune Support
Prep time: ~20 minutes
Total time: 6 weeks
Serves: 6 cups
Ingredients:
– 3 cups organic, unfiltered Apple Cider Vinegar with Mother
– 6 oz horseradish, thinly sliced
– 6 oz ginger, thinly sliced
– 2 oz turmeric, thinly sliced
– 1 medium onion, thinly sliced
– 10 garlic cloves, thinly sliced
– 1 lemon, quatered
– 1 cinnamon stick
– 1 tsp cayenne pepper
– fresh sprigs of rosemary, thyme and peppercorn if desired.
– 1/2 cup raw honey added to ferment after ferment is complete and contents separated from liquid gold.
Preparation:
Wash all your vegetables, peel if desired.
Add all ingredients (except honey) to a large jar and top with apple cider vinegar. Make sure all ingredients are covered.
Seal the jar with an airlock or mason jar lid and store the jar in a dark, cool place for 6 weeks.
Shake and burp your ferment on a daily basis. Burping the jar allows is the act of gently loosening the lid for the pressure that’s created by the fermentation process to exit the jar. Seal the jar after burping.
After the 6 week period, strain the contents from your ferment, using a fine mesh strainer or cheesecloth to separate the contents.
Stir the honey into your liquid until it has the desired level of sweetness.
You may use the fermented vegetables in salads or soups for some extra flavor and goodness, or you may discard them.
Your fire cider should be stored in an airtight jar in the fridge or in a dry, cool place for 6 months.
Enjoy this spicy, fiery drink on a daily basis for immune support and gut health!
Fermented Vegetables & Your Health
There you have it, some of the basic skills needed to ferment your own vegetables!
Not only is it a wonderful way to preserve foods for the winter months, it’s a fantastic way to support gut health, boost mood, balance hormones and so much more!
I hope you enjoy these recipes and information as much as I do, and if you’re looking for any additional support to guide you on your healing journey, feel free to send me an email or book a free discovery call! I’d love to connect!
Wishing you health and happiness,
Veronique, CNP & Live Blood Analysist
your hormone, gut health and fertility coach.
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