Fermenting, a process that dates back thousands of years, boosts the nutrients in vegetables and adds months to their lifespan.
Fermented vegetables
Ingredients:
Any of the following vegetables:
- Cabbage (sauerkraut)
- Cucumber (pickles)
- Carrots
- Radishes
- Cauliflower
- Onions
- Green beans
- Peppers
Any of the following herbs and spices:
- Chili flakes
- Dried and fresh chilies
- Mustard and coriander seeds
- Cloves
- Garlic
- Bay leaves
- Dill
- Thyme
Method:
1. Sterilize an airtight container by dipping it in boiling water.
2. Roughly chop your veggies of choice and place inside your dry container. Add herbs and spices of choice. Leave an inch of air at the top of the jar.
3. Mix 1 to 2 tablespoons of salt in warm, filtered (or boiled) water.
4. Once water has cooled, pour into jar.
5. Place a smaller jar lid, or cabbage leaf, or a flat, weighted object within the jar to keep the vegetables below the water line. They must remain submerged to ferment properly. If veggies remain submerged without help, add a 1/2 inch of olive oil to the jar. Oil will float, creating an airtight seal. Close lid and leave at room temperature.
6. Open lid every 24 hours to let carbon dioxide release. (This is a natural by-product of fermenting.)
7. Begin to taste your creation after 3 days. Continue to ferment until desired flavour is achieved (typically between 3 to 7 days). Place them in the refrigerator to stop the fermentation process. Your veggies will last for at least 4-5 months.
