Fermented Food for Beginners: Lacto-Fermented Vegetables
This is part 3 in a four part series. I renamed this series Fermented Food for Beginners in the hopes that it will encourage anyone who was intimidated about making their own ferments, as I was.
- Part 1: Introduction
- Part 2: Fermented Dairy
Before the advent of modern day canning most of our American fore mothers understood the process of lacto-fermentation. They had crocks of real sauerkraut, lacto-fermented cucumber pickles and other treasures such as beets, onions or garlic waiting out the winter in the root cellar.
Those countries with histories deeper than our own also traditionally fermented vegetables with simply salt, water and spices – knowing that the lactic acid produced would prevent the putrefication of these precious nutritional storehouses, keeping them fed through winter. Kimchi from Korea and cortido from Latin America are just two of the flavorful and delicious condiments not native to our own country.
When we lost touch with this food preservation technique we also lost touch with the unparalleled health benefits that came with them. Sally Fallon is a huge proponent of lacto-fermentation in her book Nourishing Traditions, and for good reason:
The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels. These beneficial organisms produce numerous helpful enzymes as well as antibiotic and anti carcinogenic substances. Their main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine.
After being completely overwhelmed by my first read through of Nourishing Traditions I waited months before making sauerkraut. The concept was foreign and intimidated me. Because I have grown up in a culture that thinks you have to pasteurize everything I wondered if I would poison my family.
If you are like I was – intimidated and a bit doubtful – then don’t be. You will know if a batch has gone bad. You will get used to, and even start to enjoy, the flavor of these healthful condiments. You will find that they are not much more difficult to assemble than a simple salad. You will actually want to keep a few jars/crocks on hand for health and flavor reasons.
To be honest I wasn’t wild about sauerkraut at first, nor the pickles that turned to mush. I found that I enjoyed bolder variations of sauerkraut such as kimchi and cortido. I also recently discovered how to make pickles keep their crunch a bit more – grape leaves. I’ve only tried one batch, adding the wild grape leaves from our own backyard, but they are crunchy and delicious instead of mushy and off-putting like my first few batches. It is the tannins in the grape leaves that are said to perform the delicious act.
So I would encourage you, if you were like me, to give lacto-fermentation a try. It is fairly simple, frugal and makes the most of your hard-earned real food. You can use whey as a starter culture in your brine, which Sally Fallon recommends in Nourishing Traditions.
I have not been using whey as of late and have yet to have a bad batch. I will leave you with two of my favorite flavors of lacto-fermented vegetables – cortido and dill pickles. I have come to love these little treasures so much that it makes it easy to eat them at two meals a day. Now all I need is that root cellar I dream of so that I can stock it full of giant crocks full of these tasty treasures.
Cortido
from Nourishing Traditions by Sally Fallon Recipe Notes: I sometimes leave out the carrots and halve the amount of onions. A struggle that I have is keeping the vegetables below the liquid level. I have yet to have a bad batch, but this can cause mold. One thing that I am considering purchasing from here is an airlock setup that allows the fermentation gases to escape while keeping air out. You can also purchase ready-made lacto-fermented vegetables here.
- 1 large cabbage, cored and shredded
- 1 cup carrots, grated
- 2 medium onions, quartered lengthwise and very finely sliced
- 1 tablesoon dried oregano
- 1/4 – 1/2 teaspoon red pepper flakes
- 1 tablespoon sea salt
- 4 tablespoons whey (if not available, use an additional 1 tablespoon salt)
- In a large bowl mix cabbage with carrots, onions, oregano, red chile flakes, sea salt and whey.
- Pound with a wooden pounder or a meat hammer for abou 10 minutes to release juices.
- Place in 2 quart-sized, wide mouth mason jars and press down firmly with a pounder or meat hammer until juices come to the top of the cabbage. The top of the cabbage mixture should be at least 1 inch below the top of the jars.
- Cover tightly and keep at room temperature for about 3 days before transferring to cold storage.
Pickled Cucumbers
from Nourishing Traditions by Sally Fallon Recipe Notes: For pickle slices simply cut cucumbers into 1/4 inch slice and cut back the fermentation time to 2 days instead of 3. A struggle that I have is keeping the vegetables below the liquid level. I have yet to have a bad batch, but this can cause mold. One thing that I am considering purchasing from here is an airlock setup that allows the fermentation gases to escape while keeping air out.
- 4-5 pickling cucumbers or 15-20 gherkins
- 1 tablespoon mustard seeds
- 2 tablespoons fresh dill, snipped
- 1 tablespoon sea salt
- 4 tablespoons whey (if not available, use an additional 1 tablespoon salt)
- 1 cup filtered water
- Wash cucumbers well and place in a quart-sized wide mouth jar.
- Combine remaining ingredients and pour over cucumbers, adding more water if necessary to cover the cucumbers. The top of the liquid should be at least 1 inch below the top of the jar.
- Cover tightly and keep and keep at room temperature for about 3 days before transferring to cold storage.
********** I also wanted to pass along a link to a great article Alyss wrote: Of Probiotics & Pickles.
So what about you… have you made any of these lacto-fermented vegetables? Which one is your favorite?
This post is a contribution to the In-Season Recipe Swap.
I have a 15 gallon old fashioned crock that I use to make sour kraut. We absolutely love it. In January I canned 50 quarts of kraut. It was in the crock for 7 weeks and we feel that is about right. I plan to try pickles next now that I have my kraut perfected. I layer shredded cabbage – salt- cabbage- salt until I have the crock 3/4 full then I put a large plate on top and a heavy rock on that then I fill with water covering the cabbage. Everyday push down on the rock to squeeze air out of cabbage until u no longer can. Just let sit for desired taste skimming off the top as needed. I have people ask me if they can have a jar all the time. My husband comes home from work several times a month and asks if so and so can have more kraut cause they love it so much.
Putting pickles in the fridge is not necessary and even counter productive. The little guys need a bit of heat to work their magic. I am working towards eliminating the need to have a fridge altogether.
When I think of the amount of veg I have wasted over the years that spoiled in the fridge. I can keep pickles for months no problem. The old technology is superior. The only use for my fridge now is cold drinks.
I bought a Harsch crock and it was great. I purchased the 7.5 which I believe is plenty big because it is really heavy when you need to get it back on counter. I got really excited when I heard my first gloop from the fermentation working. Next I want to try pineapple vinegar. Then Curtido. I like spice so hope it turns out. With the Harsch crock my first try at sauerkraut turned out really smooth. It was in there for 4 wks. Next time I will keep in there longer. No need to skim with Harsch.
I am just beginning to learn how to ferment. Making a brine of whey is intimidating. Can foods be fermented without whey? I do not access to raw milk or dairy products to make my own whey. What do you suggest? How about just using a good quality sea salt like Pink Himalayan Sea Salt? What types of vegetables can I ferment. I would love to make pickles but I don’t have the grape leaves. How would you ferment them then?
Sandra – You can definitely make ferments with just good sea salt. You can also use black tea or oak leaves in the pickle brine to keep the pickles crunchy. You just need something with tannins in it. You can ferment just about anything I’ve done cabbage, carrots, asparagus, radishes, tomatoes (salsa), peppers, garlic, onions… you name it :).
@Sandra Van Asch,
Sandra, getting the whey is actually pretty easy. Grab a container of yogurt (preferably full fat) and then layer cheese cloth inside of a strainer sitting on a larger bowl. Dump the yogurt onto the cheese cloth and let sit on your counter for 8-12 hours. What’s left on top makes for a great cream cheese type spread and the stuff in the bowl is your whey. 🙂
Easy.
how long the fermented veg will keep? Is it to be refrigerated? Will it not cause stomach irritation?How much is one serving?Please reply.
Nalini – They can keep for months at least if kept in cold storage: a refrigerator, a basement, a root cellar, etc. It should not cause any gut irritation unless your gut is way off already, then you might want to take it slow as you introduce them. One serving is about 1/4 cup, but I say eat as much as you’d like :).
when i fermented vegetables with whey in temperature of 80 in the 3ed day a film of like flour began to form on the top of it , i was using a plate to cover the jar , when i replaced it with towel it formed more ,i don’t know what is the main cause of this mold , i need your help please
thanks
How much black tea would you use for one gallon of pickles to keep them crunchy?
Oh, probably 1-2 teaspoons or so.
I thought I would try pickles in a quart jar, a week ago. I weighted them down with a bag filled with rocks and covered with cheese cloth. The water is foggy and I am afraid to taste. Haven’t got them to the fridge yet. Do you think they are good?
Beth – The brine is supposed to be cloudy so that’s a good thing. Definitely try them and get them into cold storage if you can.
Shannon, I make kefir from raw milk, can you use this type of whey? I have never done anything like this, but I really want too. Is it important to have large crocks? I would love your recipes!!! The recipe above…after pounding the veggies, you place in the jar, and you just press down hard enough to get the juices to come to the top? Do you actually can these where the lids are sealed? How do you prevent any mold from forming. Sorry so many questions. Thanks !
I made my first batch of sauerkraut about a week ago, before reading this. I used only coarse sea salt, and maybe a bit more than it needed. The cabbage had been at the back of my fridge where it’s so cold that I tossed part of one cabbage because it had frozen. It was rather unpleasant to work with that cold cabbage. The instructions said to grate it, add the salt (didn’t say how much), and squeeze/press to get the water out of the cabbage. Next time, I’ll be sure to have the cabbages at room temp when I work with them!
Hi. I am very interested in learning how to ferment vegetables and fish. I live in a tropical country where our temperature stays from 30C to 36C. I have a few questions please help me 🙂 Can I use wide mouthed glass jars? Do I sterilize the jars? Do I place vinegar in the mixture? Do I blanch the vegetables or fish before soaking? I am only starting to learn. Pictures would help a lot 🙂 thanks in advance for any advice you can give me.
I have made both a simple delicious sauerkraut, using just purple cabbage and salt, and dill pickles. We have grape leaves in our garden to put in with the pickles, but I have also heard that oak leaves will work too for crispness. This season I made a home made version of the airlock system by punching/drilling a hole in several mason jar lids, affixing a rubber grommet and putting the plastic airlock in. The airlock system works beautifully to prevent mold from forming. It is also a good idea to collect and freeze the grape or oak leaves for using during the winter months.
I just made a batch of pickles using whey from kefir (like you, Barb, I used raw milk to make kefir). The pickles taste a little carbonated almost. Is that how they’re supposed to taste? They’re good! Just wanted to make sure the carbonation is supposed to be part of it. I assume so since that seems to go hand in hand with fermenting.
Megan P – Yes ma’am. I’ve never used kefir whey to make pickles, but the fermented pickles do taste fermented or carbonated. The fermented salsa is especially carbonated.
“Be sure to remove and discard a 1/16-inch slice from the blossom end of fresh cucumbers. Blossoms may contain an enzyme which causes excessive softening of pickles.”
source: http://nchfp.uga.edu/how/can_06/prep_foods.html
When I first started learning about how to improve the good gut bacteria, someone on a blog I follow recommended a Perfect Pickler. I am so thankful for that recommendation because it makes fermenting any kind of veggies quick and easy – it’s ready in 4 days every time and there’s no funny smells! You can find it at perfectpickler.com.
I have been making kimchi for about three years. I have never used anything but sea salt, or kosher salt for fermenting. However, I also soak my napa cabbage, or whatever vegetable, over night in salt water in the refridgerator before adding the spices and then room temp for three days. About two table spoons of salt per pound. Korean kimchi, as they eat it, is salty.
I currently make Kefir & would like to get into making various fermented foods. I am also new to canning & was wondering if I could make large batches of fermented foods from the garden & be able to CAN it so it will be there for the months ahead? We had a storm & had no electricity or water for a week. This included most surrounding stores for about a 45 minute drive. Just trying to buy basic food & water became almost impossible. I have learned that some basic prepping would have come in very handy. This is the third time I have lost everything in my refrigerator. (Finally bought a generator) but I have learned not to rely so heavily on the refrigerator because we are prone to extended power outages. Can you give me any suggestions about extended storage of the fermented foods not requiring the assistance of refrigeration?
Reading some of the comments and concerns, I’ll tell you that I’ve been making ‘kraut and kimchi for about 5 years steadily, using two Harsch crocks. Properly fermented, there is no danger of spoilage if sealed jars are kept relatively cool. I just heard from a friend who opened a jar of my pumkin-kale kimchi two years later, and it was devine!
I have a bunch of zucchini and spaghetti squash coming in the garden…are these good candidates for fermentation? If so, any tips on what other veggies to mix them with to make them tasty?
thanks!
I read that you have trouble keeping pickles under the brine. Don’t know if you still have that problem, but I use cabbage leaves in my mason jars to hold whatever vegetables I’m fermenting down.
Has anyone fermented zucchini? I have tons of it
in the garden right now…
Can i add sugar to the cucumbers?
Ala – I wouldn’t just because too much sugar can cause your ferment to be more of a wine than a fermented pickle :).
Go to any Homebrew outlet and bay a airlock for Fermenting Home-
brew Beer. While fermenting is in process ,you will see bubles escaping thru the water in the airlock ,but it is sealed of from the
outside athmosphere.After fermenting ,place in to smaller Jars and
Seal.
John – I would be interested in your recipe.
I made fermented beets in mason jars and screwed the lids tight. When I opened them a week later, the liquid began to foam over. Did I do something wrong? Do the jars need to breathe while fermenting?
Rusty – Beets are fairly high in sugar and so are not recommended to be fermented alone. Adding them to turnips and cabbage works well too. They probably foamed over because they were incredibly fermented. Did they taste of alcohol or more of a sour sauerkraut type taste? You do need to “burp” your jars every day or so or at least check to see if the lids are starting to pop up at all from gas pressure.
I have that same problem right now. I think it is Kahm Yeast. Google it and check out the images to compare. I am going to try and scrap off the top layer because I think that what is underneath is fine. Wish me luck! 🙂
Hi!
I enjoyed reading your post and finding out I’m not the only one terrified of poisoning my family if I don’t do it correctly! I have a question…I’ve been purchasing BAO raw fermented veggies and was wondering if I can use 4tbls of the juice left in the jar instead of the whey? I though i’d read you could use the juice from your previous batch as your starter culture, but can’t find it again. Thanks!
I just discovered a cheap way to make a gas releasing jar. I drilled a hole in the top of a regular mason jar then got rubber grommets from the hardware store that fit inside. It takes some wiggling to get them in but they need to be tight. Then I bought some rubber tubing from Home Depot for $2. Make sure the tube fits into the grommet tightly before you buy it. I cut about a foot of tube and inserted one end into the jar and put the other end into a container of water. As the gas is pushed out it bubbles up and no oxygen can get in.
I’m a beginner, I did a curtido once but without whey and now I’m doing water kefir at home. My question is: can I substitute the whey for the water kefir or it’s better to add one spoon of salt (if not using whey).
Thank you for your post!
I was wondering if I could use the Whey from the yogurt in the recipe for the Cortido? Thanks!
I make home made wine as well as home made saurkraut and pickles. You recommend grape leaves to get crunchy pickles. How about the tannin powder I add to fruit wines for it’s taste. Wouldn’t that make pickles crunchy too.
Thahk you,
John
Hi,
it is my second batch, this one with black radishes with sea salt. After the first week it was reall nice but maybe not enough fermented, so I let it 5 days more, and i open the crock and it smells like hell, but the veggies were not so bad except that there were in very gluing liquid.
I washed the vegetables but I don’tknow if we can eat them.
What do you think?
I am getting mixed messages about storing the veggies.
Some say you don’t have to refrigerate them (I thought this was the whole point) and some say to refrigerate.
What is the answer please?