Lacto-Fermented Vegetables

A great way to prepare your vegetables is to ferment them. The most common fermented vegetable is a dill pickle which is fermented in salty water brine. Why is it worth reaching for pickled vegetables?

It is not only about their taste, but also about the processes that take place during fermentation. When we subject vegetables to it, the natural sugars they contain are converted by good bacteria into lactic acid. As a result, the vegetable becomes a source of valuable probiotics that support the work of our digestive and immune systems. Probiotics help cleanse the body of toxins and improve the absorption of nutrients. They help regulate blood sugar levels and lower cholesterol. Fermented vegetables are a great source of vitamins, especially vitamin C, and minerals. The naturally occurring bacteria on fruits and vegetables is called lactobacillus. When they’re placed in an oxygen free environment, the bacteria convert sugar into lactic acid which is what gives fermented foods their characteristic tangy/sour flavor. Fermented vegetables are perfect for snacking on or an addition to your meals for a probiotic boost.

HOW TO PICKLE?

Pickling is one of the easiest ways to process vegetables and fruits. Fresh, ripe, washed products should be tightly packed in a jar or stoneware and  poured with brine prepared from water and coarse salt intended for preserves. Dill, allspice and garlic are added to the pickling.

In the first stage of pickling, the jars should not be tightened tightly so that the gases produced in the fermentation process can escape. Only after a few days should the jars be tightened, especially if the vegetables are to last for several months.

Ingredients: pick your own choice of vegetables

• organic garlic

• organic onions

• organic swiss chard

• organic beets

• organic carrots

• organic red pepper

• organic radish

• organic cauliflower

• organic cucumbers

• other organic vegetables (the younger the better)

• 1 teaspoon of mustard seeds

• 1 teaspoon of colored pepper

• caraway seeds

• dill seeds

• ½ teaspoon of allspice

• bay leaves

• horseradish root/leaves- help to preserve vegetables crisp, another option are black currant leaves

• 1 liter of boiled, cooled water ( use filtered water, non-chlorinated)

• 2.5 tablespoons of non-iodized coarse sea salt for preserves

• Equipment: clean glass jars or stone ware

• Optional: fermentation weights/springs, valved or airlock lids

Instructions:

1. Wash your vegetables and cut them to the size you need. Smaller pieces or chopped vegetables will ferment faster. You can also leave the small vegetables as they are.

2. Prepare the brine and carefully measure out the salt. Add any spices you like such as whole peppercorns, mustard seeds, caraway seeds etc. Make sure to cool down the brine until completely cold before you use it.

3. Place vegetables in jars and fill with brine ensuring that all vegetables are well covered with liquid. Cover with loose lids or a cloth to allow gases to escape.

4. Store the jars in low light at room temperature 18-20°C for four days to two weeks. The longer the process, the more intense the flavor. When you get the taste you want, refrigerate and keep for several months. It is important to keep top of the vegetables well covered with the brine at all times.

   HAPPY FERMENTING!