Intro to Fermenting Vegetables

I have been absolutely obsessed with fermenting foods the last few weeks. My interest began as I read and heard reports on the multiple benefits of probiotics and the importance of a healthy balance of bacteria in the gut. It went beyond good digestion and better absorption of nutrients. Studies show better mood and brain function associated with healthy gut flora. Research suggests that 80% of the immune system may be in the gut, with probiotic-rich foods, like kimchi, offering serious illness preventing effects.

A study published in Nature found that, "Mice fed a strain of Lactobacillus rhamnosus were less anxious and produced fewer stress hormones than control animals."

I'm sold! But consuming effective amounts of probiotic tablets and yogurt can get very expensive. Multiply that times the six anxious, antibiotic ravaged guts in our household, and it is completely cost prohibitive. Then I remembered, I could culture my own probiotics! I've posted before about kombucha and kefir, but I was having trouble getting my hands on kosher kefir grains or a kombucha SCOBY. I discussed my interest with a friend, who told me she makes her own sauerkraut - and it's easy!

Video of me introducing the things I've been fermenting - part 1 of 3

fermenting cauliflower, fava, and lemon; kosher dill pickles; carrots in brine

Here is an abbreviated list of the "ripe" experiments I just moved into my fridge:

• Sauerkraut with apples, carrots, onion, parsnip, celery seeds, anise seeds
• Saurkraut with wakame and a little ginger
• 'Kimchi-kraut' from shredded cabbage, kohlrabi, raddish, onion, with a little asparagus, chili pepper, garlic, and ginger
• 'Sriracha' fermented chili peppers (with sugar, if I remember correctly), fermented then blended and strained
• 'Sweets and Beets' with half a vanilla bean
• carrots
• Dill pickles - cucumbers, fresh dill, whole mustard seeds, turmeric; then rinsed after a few days and moved to fresh brine with just one large crushed garlic clove (the current family favorite)

 Now I'm taking a little break while I wait for my birthday presents (two books, below) to come in the mail. My fridge is full of all the veggies and two kinds of sourdough starter. I have a big gorgeous jar of lemons preserving in the pantry, and I'm moving onto my next obsession - water kefir!

Check out my Cultured Foods Board on Pinterest for some of my favorite videos and other resources to get you excited about fermentation.


In the coming weeks, I'll give you instructions for the simple sauerkraut I've been making, the soda-like water kefer (tibicos) my kids and I have been enjoying, and give you ideas and recipes to incorporate all those fermented foods into family meals.

Rice paper rolls with raw, cooked, and fermented vegetables.

Related Posts:
Beer Part 1 - Intro and History
Beer Part 2 - Process
Sourdough
Kombucha
Kefir
Basic Sauerkraut
Water Kefir - Tibicos
Dill Pickles
Sriracha - Thai Hot Sauce