**I’m a mom, not a doctor. I like to write about things I’ve learned and tried, but nothing I share here should be construed as medical advice. If you have any health issues or questions, see your doctor.
My latest craze in the kitchen? Fermenting foods.
It all started when I read a book on the health benefits of probiotics, (probiotics are good bacteria — stay tuned for more on that in the future,) but I think I also found myself fascinated with something that has become a lost art. People have been fermenting foods for about as long as the world has existed, and yet in this modern day of hyper-clean, hyper-antibacterial, if-its-not-highly-processed-it-can’t-possibly-be-safe obsession, even those who recognize the health benefits of fermented foods still aren’t brave enough to try making them in their own kitchen.
But where’s the fun in that?? And so I’ve been experimenting with both milk and water kefir, and my first attempt at homemade sauerkraut was a big success. Mastering the kefir has involved quite the learning curve, and making sauerkraut was exhausting, although I already know what to do next time to make the process easier.
But the fermented vegetables? That has been the easiest thing thus far!
So are you ready to try a little experimentation of your own? Let me show you how easy this is…
You’ll need a quart-size jar. Wide-mouthed is easiest to work with, but a regular quart-size is fine, too.
Choose your vegetables:
Start out by deciding what vegetables you would like to ferment. Basically any veggie can be fermented, but some will hold their texture and color better than others. I say experiment to find which vegetables you like best. Cauliflower is a great choice, as well as carrots, radishes, various peppers, and onions. Cauliflower and radishes are probably the favorites in our family. They hold their color well and are still firm and crisp after fermenting. You’ll need about 2 1/2 to 3 cups of vegetables.
Make your brine:
Pour 3 cups filtered water into a saucepan. (Make sure it’s filtered! The chemicals present in tap water can affect the fermentation process.) Warm the water over low heat until just slightly warmed.
Remove the pan from the heat and add 2 tablespoons unrefined sea salt. (Additives in regular table salt can affect fermentation, too, so get the most natural, least processed salt you can find.)
Stir until all the salt is dissolved, set the pan aside, and allow it to cool to room temperature.
Add your flavor-enhancers first:
Put a large sprig of fresh dill and 3 or 4 peeled garlic cloves in the bottom of your jar. This time I also added 1/4 teaspoon mustard seed and a pinch of red pepper flakes, just because I’m experimenting with some new flavors.
Wash and cut your vegetables:
Give your veggies a good washing and cut them into bite-sized pieces. Again, you’ll need about 2 1/2 to 3 cups, though I always make more!
Fill your jar:
Pack your cut vegetables as tightly in the jar as you can manage, leaving an inch of headspace. You may want to push down on the vegetables as you add them, or frequently shake the jar as you fill it to help settle its contents.
Add your brine:
Pour the cooled brine over your vegetables, leaving a 1-inch head space.
Weight your vegetables to keep them submerged:
I had no idea such a thing as jar weights existed until I started reading about fermenting vegetables. Fermenting involves slow brining rather than processing in a canner or pressure cooker, and so vegetables that aren’t completely covered in brine will mold during the process. Jar weights are used to help keep vegetables below the brine. If you want an easy, (and inexpensive,) alternative to jar weights, try something like these measuring shot glasses. I just plop one in my jar on top of the vegetables to hold them down.
**Be aware that vegetables may float above the brine and mold. It’s a good idea to check your jar every couple of days during the fermenting process to make certain vegetables are submerged. However, if they do mold, or even if mold forms on the top of your brine, it does NOT mean you have to toss all your fermented vegetables! Just remove any molded vegetables and brine and go on with your fermenting.
Loosely cover your jar and wait.
A tight-fitting lid isn’t necessary, and can actually be a bad idea, since CO2 will build up in the jar as the vegetables ferment. If you use a screw-on lid, you’ll need to “burp” your jar, (open it to led some of the gases escape,) a couple of times so you don’t wind up with a mini-explosion. I prefer to cover mine with a coffee filter secured with a rubber band. It keeps dirt or insects out, but still allows my ferment to “breathe” a little.
Leave your jar out on your counter at room temperature for 7 to 10 days. In warmer weather, the process may take a day or two less. Your brine may cloud up a little during that time, which is totally normal. Certain vegetables will color the water, too. (For example, red onions will result in a very pink brine!)
Your fermented vegetables are ready to enjoy! Replace with a tight-fitting lid and refrigerate.
So how do you eat fermented vegetables?
I like them straight from the jar. Or maybe warmed to room temperature so they aren’t so cold on my teeth! But I’ve really come to prefer fermented veggies to pickles. My kids love them, too! You can slice or chop them and add to green salads and sandwiches. Mix them into chicken or tuna salad, or add them to deviled eggs. I love to chop fermented vegetables and mix them with cream cheese, salt, and pepper to make a great spread for crackers. Add shredded cheddar and mayonnaise and you have a fermented vegetable version of pimiento cheese.
Fermenting vegetables is a fun and easy way to create an old-fashioned and tasty treat, as well as add good-for-me probiotics to my diet. Give it a try and let me know what you think!
