Lactofermented Veggies
Ingredients:
Fermented foods are often call “super foods” or “pre-digested” foods because the fermentation process helps break down plant sterols, which are very difficult for the human body to digest. Fermented foods are also rich in prebiotics AND probiotics, which means their beneficial bacteria and enzymes boost intestinal flora. This consequently enhances your immune system, gut microbiome, digestive function, and mood (via the gut-brain connection). This is helpful since stress and other factors impact your gut health over time. Additionally, fermented foods may reduce your risk of heart disease and assist with weight loss.
Carrots
Peppers - bell, banana, jalapeños, pablano
Asparagus
Fennel
Radishes
Onions
Beets
Garlic
Cucumber
Cauliflower
Cabbage
String beans
Turnips
Cut, slice, quarter, or trim veggies to fit in mason jars. They must be at least 1” from the top.
Place veggies in mason jars in whatever fun combination you choose, or in a jar as a single veggie.
Make a simple brine of water & salt in a 2 c to 1 T ratio. Heat to dissolve salt.
Add desired spices to your jar(s). Commonly used options include dill, black peppercorns, bay leaves, fennel, caraway, & celery seed. Your favorite combinations may take some figuring out for your taste preference, but experimenting is fun!
The brine may be poured on the vegetables while still hot/warm, but if you choose to ferment cucumbers and want them crispy, allow the brine to cool before adding it into the jar.
Burp your jars daily; you do not want a stinky explosion. Alternatively, use a fermenting lid. It contains the odor, yet releases excess pressure.
You’ll see some bubbles in the jars. That means it’s working! Dr. Ange likes to start eating the veggies about 5 days after fermentation starts, but it is up to your taste preference. Add your fermented veggies on salads, sandwiches, stir fries, as a side snack, or in a pasta salad. They’re delicious in many ways.
You may store the jars in the fridge once they’ve reached your taste preference, or keep them on your counter for up to 10 days.
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