Your Go-To Guide for Fermenting Veggies at Home

By Suzette Smith, founder of Garden Goddess Ferments

Fermenting your own food is the easiest way to preserve veggies grown in a garden or found at the farmers market. Not only do they taste amazing, but fermented foods are needed to achieve a healthy and thriving microbiome, which is our gut. Fermentation is a metabolic process in which an organism converts a carbohydrate, such as starch or a sugar, into alcohol or an acid. The result is millions of healthy microorganisms that serve as natural probiotics.

To ferment your own veggies at home, follow these simple directions:

  1. Follow a recipe: Broccoli, Cauliflower and Dill is a great one to start with. It calls for two heads of broccoli, one cauliflower, four to six cloves of garlic and a handful of dill weed. 
  2. Stay on the salty side: The brine, which is a salt solution made by mixing salt and water, should always be made with natural sea salt. This is what the vegetables sit in. A good rule of thumb is 1 tbsp. of salt per cup of water.
  3. Container size matters: Make sure to use a glass jar suited to the amount of vegetables. Glass is always best with an airtight gasket. The vegetables should stay submerged in the brine at all time because everything under the brine stays fine.
  4. Go organic: Organically grown vegetables are always best because they rinse well. Also, make sure the produce is cut up into consistent, bite size pieces to ensure even fermentation.
  5. Keep it covered: Make sure the container is securely sealed and veggies remain under the brine.  For broccoli, cauliflower and dill, let the jar sit for five to nine days on the counter and about three weeks in the fridge.

The most important thing to keep in mind when fermenting at home is fresh is best and air is not your friend. If you are not growing your own vegetables, check out the local farmers markets for season options. The more dirt on your produce the better!  Look for fresh cut ends and firm to the touch. Most cruciferous veggies make sturdy ferments like cabbage, broccoli and cauliflower, but do not be shy with cucumbers, okra or squashes.  More brine and more time and you can ferment just about anything.

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