Live Lacto-Fermented Probiotic Vegetable Medley is a dish that combines various vegetables and ferments them using lactic acid bacteria. It’s a great source of probiotics, which are essential for good digestion and a strong immune system. Fermented foods like this medley are also rich in enzymes that help with digestion.
This dish is packed with nutrients, including vitamins and minerals like vitamin C, vitamin K, and potassium. These nutrients are important for maintaining good health and preventing chronic diseases like heart disease and cancer.
To make Live Lacto-Fermented Probiotic Vegetable Medley, you’ll need vegetables, sea salt, and filtered water. It’s crucial to use fresh, high-quality vegetables and avoid tap water, which can interfere with the fermentation process. Once the vegetables are prepared and mixed with salt and water, they should ferment for a few days at room temperature.
Read this too: Probiotics: Boosting Gut Health and Immunity
The lactic acid bacteria consume the natural sugars in the vegetables and produce lactic acid, which gives the dish its tangy flavor. The result is a crunchy and delicious medley that can be enjoyed as a side dish or added to salads and sandwiches.
In summary, Live Lacto-Fermented Probiotic Vegetable Medley is a tasty and healthy way to support your gut health and overall wellbeing. With just a few simple ingredients and a little patience, you can create a dish that is not only good for you but also satisfying and flavorful. Try it today and enjoy the many benefits of this fermented vegetable medley!
Live Lacto-Fermented Probiotic Vegetable Medley
Course: Garnish, SidesDifficulty: EasyServings
4
servingsPrep time
20
minutesCalories per serving
14
kcalFermenting time
1
weekLacto-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.
INGREDIENTS
250g cabbage
100g onion
100g carrot
10g high quality salt
2 cups (500ml) water
DIRECTIONS
- 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.
NOTES
- 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?
Hi
I like the sound of this simple fermented vegetable medley but wonder why its called lacto- fermented -I thought that related to milk /dairy etc?
thanks ,Annette
Hi Annette; great question! 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. Hope it helps 🙂