Fermenting Basics
Fermented or cultured vegetables are an integral part of the gut-healing process because they repopulate the gut with beneficial bacteria, which help restore balance to your microbiome. Any vegetable can be fermented.
Choose Organic
Choose organic vegetables if possible. Fermenting increases the vitamin and mineral content of the vegetables so it’s best to start with vegetables at the peak of freshness.
Sterilize Your Equipment
It’s essential all your jars and utensils are clean before fermenting. You’re creating a bacteria-friendly environment, so it’s important no undesirable bacteria remain that could multiply.
Culturing Tips
Keep these tips in mind when you’re culturing vegetables.
NO FERMENTED FRUIT
You can ferment fruits as well as vegetables, although more care must be taken when working with fruits because the sugar in them produces small amounts of alcohol when fermented. Fermented fruit is not appropriate for a gut-healing protocol.
Simple Sauerkraut
You can use these steps to ferment other vegetables as well.
INGREDIENTS
1 medium head cabbage
1 TB. sea salt
Spring or filtered water
1 Remove the outer 2 or 3 leaves from head of cabbage, and thinly slice cabbage using a chef’s knife.
2 Place sliced cabbage in a large bowl. With clean hands, begin to work cabbage, squeezing and massaging it until it starts to release liquid. (This is called the brine.)
3 Tightly pack shredded cabbage into 1-quart glass jars. Use your hands, a spatula, or any sturdy kitchen tool to press firmly. Add sea salt.
4 Use a small glass to pack down cabbage one last time, leaving 2 inches (5cm) breathing space at the top of the jar. Add the lid, close firmly, and then loosen a quarter turn.
5 If cabbage has not produced enough brine on its own, fill the jar with water until cabbage is completely submerged. Let the jars sit at room temperature out of direct sunlight for 7 days. “Burp” the jars each day by opening the lids, closing firmly, and then loosening a quarter turn. Taste sauerkraut after 7 days. For a more sour flavor, ferment for up to 2 weeks. Store in the refrigerator for up to 6 months.
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