How To Make Fermented Vegetables

Ingredients

  • sliced or chopped vegetables (I use cabbage and carrots)
  • 2 cups of water
  • 1 1/2 tablespoon of Himalayan salt or sea salt
  • 1 quart wide mouth mason jar
  • any spices or herbs you like (peppercorns, dill, basil, bay leaf, etc.)
  • 1 small cabbage leaf

Instructions

  1. Place the vegetables and any spices/herbs you’re using in a big mixing bowl.  Stir the salt in and mash together the salt and vegetables with your hands for about three minutes. Transfer the salted vegetables to the mason jar.
  2. Pour the water over the vegetables until the water reaches just below the top of the jar. There should be about 1/2 inch (~1 centimeter) of space left.
  3. Fold a small cabbage leaf and press it down on top of the vegetables so that it keeps the vegetables submerged in the saltwater. This isn’t necessary, but it helps make sure the vegetables are submerged. You can skip this step if you don’t have cabbage on hand.
  4. Close the lid on the jar tightly and place the jars out of direct sunlight in a relatively moderate temperature (20-24 Celsius or 68-75 Fahrenheit).
  5. You will start to see some bubbling around day two or three. After day two, gently loosen the lid to let some of the gas escape once or twice a day.
  6. The vegetables are ready anywhere from day 4-10. The longer they sit, the tangier they’ll be. Taste them starting on day four to figure out your preference.
  7. Once you decide they’re the level of sourness you’re looking for, place the jar in the refrigerator where it will keep for a couple of months.
Based on the recipe from Runningtothekitchen.com.
Join me on March 17, 2020 for a free global online discussion on Boosting Your Immune System including a demo on how to make your own fermented vegetables. It is part of our Wellness Wednesdays series. Register here.

 

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