Lacto-Fermented Veggies

I've been meaning to learn how to pickle vegetables for years, but was super intimidated by the process. Turns out, this is actually one of the EASIEST recipe I have ever made! You literally put salt water in a jar with whatever vegetables you want and voila, the fermentation process begins!


It really makes me marvel at the simplicity and perfection of these gifts from the universe. To preserve food, make their nutrients even stronger, and create more health benefits through the process of fermentation.


All fruits and vegetables have healthy bacteria in them. When submerged in salt water, the natural sugars from the produce is converted into lactic acid which acts as the pickling agent. The lactic acid preserves the food, killing any harmful bacteria and creating more of the good guys!





Lacto-Fermented Vegetables


Ingredients & Materials:

  • 4 cups filtered water

  • 2 Tbsp sea salt

  • Vegetables of your choice (Some of our favorites have been cabbage, carrots, radish, beets, red onion, cucumber)

  • Glass containers with lids

  • "Weights" used to submerge vegetables in water- cabbage leaves, rocks... (See step 4)


Directions:

  1. Prepare all glass jars and lids that you will need to fit all of your vegetables. Clean jars thoroughly and have lids ready.

  2. Cut vegetables how you prefer for pickling and fill into glass containers.

  3. Mix water with salt and stir until well combined. Pour over vegetables until all vegetables are covered in the jar with only about 1/4-1/2 inch from the top left without water

  4. You want the fermenting vegetables to be completely submerged in the salt water. To ensure this, either get a largely sliced "sacrifice" vegetable to place over the top of the fermenting veggies, a piece of cabbage, or a clean rock to up on to to act as a weight. This is to make sure your fermenting vegetables don't float to the top and rot from sitting in contact with the open air.

  5. Depending on what vegetable(s) you use, they can sit out between 2-4 weeks until they are ready.



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