How to Make Your Own Fermented Vegetables

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Filed Under: Probiotics
Last Reviewed 05/28/2014

How to Make Your Own Fermented Vegetables

Lactic acid yeast promotes the growth of good intestinal bacteria and is found in abundance in naturally fermented and cultured foods. These foods, which are also naturally rich enzymes, vitamins, and minerals, are essential to maintaining digestive health and overall well being.

Although you can get the same benefits from many probiotic supplements, I still believe fermented foods are the best way to keep intestinal bacteria in balance.

It’s also easy and affordable to make your own fermented vegetables at home. Here’s how I do it:

  1. Choose a selection of your favorite vegetables. Organic vegetables like carrots, peppers, kale, seaweed, collards, and broccoli are good choices. 
  2. Create a brine by juicing stalks of celery. Celery contains natural sodium and keeps the vegetables in an anaerobic environment, which encourages the growth of bacteria.
  3. Put the vegetables and celery brine in a canning or jam jar (fill to the brim to eliminate any trapped air). You may add some aromatics like garlic and rosemary for taste. Completely cover the mixture with a cabbage leaf. 
  4. Seal the jar and keep in a warm, slightly moist place for 2 to 4 days. You can use a portable cooler filled with warm water to store the jars, or you can cover them with warm wet towels and set them in a casserole dish filled with warm water. Maintain a temperature range between 68 to 75 degrees Fahrenheit.
  5. After several days, move the jars to the refrigerator to be stored until consumption.

Chopped into bite-sized pieces, fermented vegetables are great as side dishes, a garnishes, or in salsa.

Now it’s your turn: What’s your winning fermented vegetable combination?

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