How to Ferment Vegetables
Fermented vegetables are great for your gut health. Fermented vegetables are great for your gut health. Check out our blog on why fermentation is so good for you here. We explain how to ferment vegetables for maximum nutrition, enzymes and probiotics.
Fermented veggies also assist with the delivery of calcium to the bones. Therefore, if you eat a high calcium food such as sardines or tinned salmon with bones, pair it with some fermented veggies to get the calcium delivered to your bones.
- ½ small red cabbage
- ½ small white cabbage
- 2 garlic cloves
- 2 carrots
- Knob of ginger
- Knob of turmeric root
- ¼ packet of Caldwell’s vegetable starter or whey
- 1 tablespoon Himalayan salt or Celtic salt
- 1 tablespoon Fennel seeds to aid digestion
- Filtered water.
- Grate all ingredients (except starter) and mix together in a large bowl. Mash with potato masher or squeeze with your hands to start to get the juices out of the vegetables.
- Mix starter culture with 1 cup of room temperature water and salt and sit for 10 minutes. Add to vegetables
- Start adding vegetables to a large glass jar (around 2 litres) pushing down with a masher or rolling pin to get rid of air bubbles and get more juice out.
- Leave space at the top (about 3 cm) so that it does not overflow while fermenting. Make sure all the vegetables are covered with water/brine then weigh them down with fermenting weights or a cabbage leaf. Lacto-fermentation is an anaerobic process and oxygen will ruin the process. Therefore ensure the lid on tight. Ideally, use a pickle pipe.
- Leave to ferment in a warm dark place for at 6-7 days by which time all the probiotics will have developed. Remove weights and refrigerate.
- It takes 6 -8 weeks for the digestive enzymes to develop in the fridge but you can eat whenever you like. They can last for up to 9 months in the fridge.