Fermented Vegetables And A Few Easy Recipes To Try

Fermented vegetables are one of my favorite foods and very therapeutic to make. Once you start experimenting with them you won’t want to stop.

It’s super healthy due to its probiotics and easy to make at home in no time at all.

Fermented foods have been around long before we were born. Before the refrigerator was invented people used this method of fermentation to preserve their vegetables, fruit, meat and dairy. You don’t need a starter culture kit to begin with, all you need are your hands.

Understanding The Process

Usually the fermentation process occurs automatically, from the bacteria present on the surface of the vegetable, – ground grown vegetables. –

Lacto-fermentation is when the natural sugars in the vegetable are converted into lactic acid.

Lacto comes from the word Lactobacillus, which is the friendly bacteria that is in charge of the process. The anaerobic – living without air – bacteria lead the fermentation, where they begin to produce an acidic environment which not all the bacteria can survive in. The acid levels become too high for most of the bacteria and they die.

The fighters that survived ferment any remaining sugar, lowering the pH even more, this usually takes 3-5 days in room temperature. Store and enjoy all year around- make sure that everything is clean and sterile as not to contaminate and shorten the shelf life. –

Health Benefits Of Fermented Vegetables

Let’s discuss some of the great health benefits that Lacto-fermented foods have on us. Sauerkraut is known for being a wonder food. Just some of the health benefits are:

High in vitamin C, B and K

High in calcium, magnesium

Great source of folate, iron, potassium, copper and manganese

Great for immune system

Balances stomach pH

Helps break down proteins

Great detoxification

balances good bacteria in gut flora

The Basic Ingredients When Fermenting

Basically when fermenting vegetables, you want to understand the musts of the recipe. After that have fun and go wild.

The basics are:

Sea salt- Use a salt that still has its natural minerals, unlike table salt which is refined. Add 2% salt for the total weight of your content

Filtered water- If your tap water is tasty then go ahead and use it.

From here on, you can add garlic, jalapenos, dill, mustard seeds, black peppers, go wild with your imagination.

To Conclude

Start incorporating fermented veggies into your meals and see how you feel. Below I’ve attached a few simple recipes to try out that will brighten up your confidence and gut.

Super Healthy Homemade Sauerkraut

How To Make Dill Pickles In 10 Minutes 


And until next time,

Have A Bright Day xx



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