Live Lacto-Fermented Probiotic Vegetable MedleyCourse: Garnish, SidesDifficulty: Easy
Lacto-fermented means that the cultures of bacteria used to ferment the substrate produce lactic acid as a byproduct. This is the case for both yoghurt and most wild-fermented vegetables.
10g high quality salt
2 cups (500ml) water
- Grate cabbage, onion, and carrot and add to a large pan or mixing bowl (no heat).
- Add one dessert spoon (10g) of salt.
- Mix, smash and pulverize (this part is very child-friendly).
- Leave to rest in juices for half an hour, then repeat the above step.
- Add mixture to jars, and fill to about 80%. One-liter jars work well.
- Add water to cover the vegetables, and ensure everything remains submerged. In total, we want to add about two cups of water to balance the salt we added earlier (optimally a 2%brine). If you need to add more water, add one teaspoon per cup of water you add.
- Leave to ferment in a cool area, out of direct sunlight, with a tray or dish underneath to collect spillage. Ferment for between a week and a month - or longer if you want to experiment.
- To eliminate histamine production during fermentation, purchase anaerobic self-burping jars, as most histamines are only produced when oxygen is present. Do not open until you want to consume them, then refrigerate immediately and consume within a week if sensitive.
- To retain the health benefits, it’s important that the fermented vegetables aren’t heated, so we usually add them to the dish after we’ve served it up (as somewhat of a garnish). Try it in salads; soups and stews; on scrambled eggs; or on a cheese board with crackers, cheeses, olives,
- You can use any vegetables you like really (for example fermented sliced zucchini taste like pickles, or jalapeños for a spicy kick), but we've chosen these because we like to enhance this recipe even further: why not try our fermented coleslaw recipe?