How to Make Your Own Fermented Vegetables

by Dr. David Williams
Filed Under: Probiotics
Last Reviewed 02/06/2014

Lactic acid yeast promotes growth of the good intestinal bacteria and can be found in abundance in fermented and cultured foods. These foods which are naturally rich in probiotics, enzymes, vitamins and minerals are essential to maintaining digestive health which affects one’s wellbeing overall.

Although you can get the same benefits from many probiotic products now on the market, I still believed fermented foods are one of the best ways 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. Use organic vegetables like carrots, peppers, kale, seaweed, collards, and broccoli are good choices. Chop into bite size pieces, fermented vegetables are great as sides, a garnish, or salsa.
  2. Create a brine by juicing stalks of celery. Celery contains natural sodium and keeps the vegetables anaerobic and encourages the growth of bacteria.
  3. Put the vegetables and celery brine in a canning or jam jar. You may add some aromatics like garlic and rosemary for taste. Cover the mixture with a cabbage leaf. The cabbage leaf should completely cover the vegetables and the celery brine should be filled to the top of the jar to eliminate any trapped air.
  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 keep the jars. You can also cover the jars with warm wet towels and set them in a casserole dish filled with warm water. The temperature range should be between 68 to 75 degrees Fahrenheit.
  5. After several days move the jars to the refrigerator to be stored until consumption.

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

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