by Megan Minnick, Purchasing Director
Have you ever considered fermenting vegetables at home? Though it may seem a bit daunting at the outset, home fermentation is one of the easiest and most healthful methods of home food preservation. It’s considerably less expensive than purchasing finished ferments, and it’s fun to witness firsthand how this fascinating process works!
What is fermentation?
Fermentation is one of the oldest methods of food preservation. At their most basic, ferments are combinations of fresh vegetables with salt and sometimes water. The naturally occurring bacteria on the vegetables utilize the produce’s carbohydrates to create lactic acid, which both preserves the food and creates a fizzy brine and a bright, tangy flavor. The salt acts to ward away any microorganisms that could spoil the food, and it also helps draw water out of the vegetables and replaces it to create a crisp finished product.
Is fermentation really a safe way to preserve food?
Yes! The salt used in ferments prevents harmful bacteria from growing, while at the same time encouraging the growth of beneficial bacteria that produce lactic acid. Additionally, the lactic acid lowers the pH of the food, which also helps safely preserve the food.
Given that salt is the key to fermented food safety, it’s important to use a tested recipe with a specific amount of salt when fermenting foods at home.
What supplies do I need?
While there are a number of vessels that are suitable for fermenting, the easiest that I have found for home fermentation are glass canning jars. Canning jars are inexpensive, readily available, and allow you to clearly observe your veggies as they ferment.
If you’re using a canning jar, it’s helpful to have an airlock lid (I use the “Pickle Pipe” lid sold in our stores). The airlock allows the fermentation gasses to escape easily without letting any contaminants fall into the jar. You can ferment without an airlock, but you’ll just need to unscrew the lid every day to let the gasses escape.
Lastly, you’ll need a weight. I use the “Pickle Pebble” lid sold in our stores, which is designed to fit perfectly in a wide mouth or regular mouth canning jar. A flat stone can also work. The weight presses down on the vegetables and keeps them securely in the brine, where they ferment to delicious goodness rather than simply rot as they would when exposed to air.
What are the health benefits of fermented foods?
There are a few ways that fermented foods can contribute to health. All of the food’s original vitamins are preserved during fermentation, and in fact some vitamins such as vitamin C are increased. Lactic acid is a digestion aid. Additionally, some of the bacteria that produce lactic acid are beneficial probiotics, so eating raw, unpasteurized fermented foods can help bolster the health of our bodies’ microbiome.
There are so many recipes for home ferments out there, it’s hard to know where to start. I’ve included two of my favorites here. These are great examples of two different methods of fermentation: dry ferments like sauerkraut rely on juice from the vegetable itself to provide the brine, and wet ferments, like pickles, have a saltwater brine added. Since cucumbers aren’t exactly in season in January, I’ve included a recipe for carrot pickles, which is just as delicious and a bit more seasonal for this mid-winter month.
Classic Sauerkraut
1 small red or green cabbage (about 2 lb.)
1 Tbs. salt
1 tsp. caraway
Directions: Remove any blemished leaves from cabbage and slice or shred as finely as possible.
Transfer the cabbage to a large bowl. Add caraway and salt and mix thoroughly.
Use a potato masher to pound the mixture until the cabbage begins to wilt and release juice. This may take a while! If your arm gets tired, you can let the mixture sit for a couple of hours to allow the salt to draw moisture out of the cabbage.
When the cabbage is thoroughly pounded and juicy, transfer to a quart-sized canning jar. Pack the cabbage in firmly until it is filled to the shoulder of the jar. Press down so the juice rises up in the jar.
Take a clean cabbage leaf and cut a circle the same diameter as the mouth of the jar. Place this on top of the shredded cabbage. Place a fermentation weight on top, and then add the lid, ideally with an airlock.
Ferment in a cool area (60-65°F is ideal). Depending on conditions, the kraut should take about three weeks to ferment. Start checking it at two weeks.
Once the kraut has fully fermented and has the desired tangy flavor, transfer to the refrigerator for storage.
Garlic Dill Carrot “Pickles”
Adapted from a recipe by the Cultures for Health blog www.culturesforhealth.com
3 Tbs. sea salt
4 c. unchlorinated water
6 medium carrots, cut lengthwise into sticks
3 cloves garlic, slightly crushed
3 small sprigs dill
Directions: Heat water to a boil and dissolve salt in it. Set aside to cool.
Pack the carrots vertically in a quart-sized jar, leaving 1-2 inches of headspace. Slide the garlic cloves in against the side of the jar. Crush the dill slightly and place it on top of the carrot sticks.
Pour the brine over the carrots, only coming up to one inch below the rim.
Add a fermentation weight to keep the carrots submerged completely, and cover with an airlock lid.
Ferment at room temperature (60-70°F) until desired flavor and texture are achieved. This could take anywhere from one week to one month, depending on conditions and your taste preference.
Once the carrots are finished fermenting, put a tight lid on the jar and move to the refrigerator for storage.