How To Ferment Vegetables

Benefits

-        Delicious way to reduce food waste, improve gut microbiome diversity and quantity

-        Save money as fermented foods can be expensive to purchase

-        Increases/preserves the vitamin, enzyme level and digestibility levels of foods

-        Aids assist in the breakdown of micro and macronutrients thus aiding digestion

Supplies

-        Vegetables of choice (sliced/chopped/grated/chopped)
- Any spices of herbs (peppercorn, basil, etc.)
- 2 cups water
- 1 ½ tbsp sea salt (OR whey OR a starter culture)
-1 cabbage leaf, glass mason jar with a lid,

Steps

1.     Prepare vegetables and spices into a mason jar until there is a 1-inch space on top

2.     Stir in salt and water until the salt is completely dissolved

3.     Pour water over the vegetables until there is a ½ inch space on top

4.     Fold a small cabbage leaf and press it on top of the vegetables to keep the vegetables submerged completely in water

5.     Close the jar tightly and place the jar out of direct sunlight at room temperature

6.     Once bubbles form inside the jar (around day 2) gently loosen the lids to let some gas escape 1-2 times a day (‘burp’)

7.     Once the vegetables are reached their desired flavour, place the jar into the fridge and store for a few months

8.     Add to salads, as a side, or snack on itself 

Potential issues

-        Ensure jars are sterilised by the heating oven to 180 degrees, wash the jars & lids before drying, put jars in the oven for 15 mins then remove and cool before using