It is SO easy to ferment your own vegetables at home and it's such a wonderful way to add healthy bacteria (YES we need bacteria, the good ones) to improve our gut health. Fermentation was a method of preservation used by our ancestors traditionally, and the process of natural fermentation allows for the development of a range of beneficial probiotic strains which improves our gut health, digestion and overall health.
Lacto-fermented vegetables are so simple to make and you just need 3 ingredients.
Ingredients:
Carrots (peeled, stem ends & tips sliced off)*
Water (ideally filtered)
Salt (2-5% salt:water ratio)
Dissolve the salt in filtered water.
Cut the carrots into sticks, short enough to fit into your chosen jar with a little headspace above.
Place the jar on its side and pack the carrot sticks in as tightly as you can, such that it’s impossible to squeeze in one more carrot.
Once the jars are full, set them upright and pour the salt brine over the carrots. The carrots must be completely covered by the brine.
Cover the jars loosely with lids. Place the jars on small plates to catch the overflow that may happen during active fermentation. Leave the jar at room temperature for 24 to 48 hours.
After the first 24 hours, remove the lids and check on the ferment. You should start to see some bubbles and it will begin to develop a mild, refreshingly sour smell (like a light version of sauerkraut).
Once you see and smell the signs that the carrots are actively fermenting, you can transfer the jars to the door of your refrigerator. This is the warmest part of the fridge but still cooler than room temperature—perfect for your carrots to keep slowly fermenting.
Fermented carrots are ready to eat 1 to 2 weeks after you make them. You can serve the brine to your baby and eat the carrots yourself (they will be too hard for your baby!)
*You can also use other vegetables like cucmber and beetroot, and play around with herbs & spices for flavour.
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