Of all the ways to preserve your garden harvest—canning, drying, freezing—this year, why not try your hand at fermenting? Alive with gut-loving microbes, fermented foods encourage beneficial pro- and pre-biotic bacteria, which play a role in our physical, mental and emotional well-being. You’ll find it’s easy to stock your pantry with endless combinations of addictively delicious, crispy-salty-sour fermented veggies at home.
Go With Your Gut
Fermentation slowly breaks down food to make it more digestible, improves access to its nutritional qualities, reduces the risk of cardiovascular disease, supports immune health and makes people less susceptible to harmful bacteria and infection.
If you eat things like miso, sauerkraut, kimchi, sourdough bread, yogurt and kombucha, you’re already enjoying the benefits of fermented food.
The Basics
While fermentation can be done in purpose-built crocks, this method is ideal for beginners using readily-available mason jars:
Supplies
- Wide-mouth mason jars with lids
- Glass weights to submerge food under the brine. You can also use a smaller jar filled with water (then covered with a cloth to keep out dust and insects) or clean river rocks in a re-sealable plastic bag.
- Knife, cutting board, grater, peeler, wooden spoon and glass or ceramic bowl
- Iodine-free sea, kosher or Himalayan salt
- Filtered water
- Spices or herbs
- Any fresh, raw, organic vegetable or fruit, without bruises, discolourations or soft spots
Try just one kind—like cabbage for sauerkraut—or experiment with various combinations.
Method
- Thoroughly wash, rinse and sterilize your jars and utensils.
- Wash vegetables well with cool water only and gently remove any dirt.
- Chop or shred your vegetables into evenly-sized pieces. The smaller the pieces, the quicker the fermentation process will go.
- Place vegetables in the bowl. Add 1 tablespoon of salt to every two pounds of vegetables. Mix thoroughly with your hands.
- Massage the vegetables and salt for about 15 minutes to help them wilt and release water. Or cover the bowl, leave for at least an hour, mix again and re-cover. There should be plenty of liquid.
- Pack vegetables, with spices or herbs, in the jars. Press down tightly as you go, leaving two inches of headspace.
- Top with liquid from the bowl, to cover the vegetables completely. This prevents air from getting in, which is essential for safe fermentation. If there isn’t enough brine, make a solution of ½ teaspoon of salt to one cup of water to top it up.
- Pack the vegetables down tightly and remove all air pockets.
- Press the fermenting weights on top to keep everything below the surface.
- Screw lids on loosely to allow air to escape. “Burp” every two days by cracking the lid then resealing.
- Store out of direct sunlight, between a steady 18° to 22°C (65° to 72°F).
- Taste every few days. Depending on the food and the temperature, fermenting takes between a few days to a few weeks. The longer you go, the more complex and sour the flavour. Stop the process when you are happy with the flavour and crunchiness.
- Label with date and ingredients. Store in the fridge for up to several weeks.
Fermentation Tips
- Use organic food with more natural bacteria and fewer pesticides or chemicals which may interfere with the fermentation process.
- Use filtered or spring water. Tap water contains chlorine or fluoride that can kill good bacteria or inhibit the process.
- Do not use metal or plastic which can react with the acids or leach chemicals into your food.
- If you see mold, scum, or foam on the surface, skim it off and discard. If the mold is too deep or the food smells bad, throw it away and start over.
- Don’t overfill the jars. Leave an inch or two of headspace to allow for expansion and gas build-up, or the jar may explode.
Try these recipes for Fermented Beets or Sauekraut.
Article was published in The Good Life magazine.
