Welcome to the vegetable fermentation guide, I’m excited to share with you the powerful world of ferments! I’ll go over the basics of what fermentation is, the health benefits, supplies needed to get started as well as some tips to achieve delicious results. After reading, check out some of my favorite Fermentation Recipes!
What is Fermentation?
Fermentation is a preservation technique that dates back thousands of years. Fermenting harnesses the power of beneficial bacteria to extend the shelf life of fresh vegetables as well as improve their nutritional value and enhance flavor. During the process, bacteria and yeast break down sugars and other organic compounds in a particular environment to kill harmful bacteria and promote beneficial bacteria.
This process is done in three steps:
1: Salt or salt brine draws moisture out of the vegetables, creating a hostile environment for harmful bacteria. This is done in an anaerobic environment, meaning no oxygen is available for the harmful bacteria.
2: Naturally occurring beneficial bacteria and yeast consume sugars that produce lactic acid. This further inhibits harmful bacteria growth and aids in preserving the vegetables. This is also what creates the tangy taste of fermented foods.
3: The last step is preservation and storage. Ferments should be stored in a cool, airtight environment. While further fermentation will occur, a cool environment will slow down this process.
One important factor to keep in mind when eating your fermented vegetables is how you prepare them. If you heat the ferments, while they may maintain their fermented flavor, they will lose many of the health benefits added through the fermentation process. I suggest consuming them as a side dish, such as Sauerkraut, or as a condiment.
Health Benefits of Fermented Vegetables
Eating fermented foods can be a delicious way to support your overall health and well-being. While I am not a doctor, these are the main health factors that I personally have enjoyed since incorporating ferments into my diet on a daily basis.
Gut health: They are a rich source of probiotics which have been linked to improved digestion, reduced inflammation, and immune system support.
Increased nutrient absorption: Fermentation breaks down complex carbohydrates, making them easier to digest and increasing the availability of their nutrients.
Mental health: Eating fermented vegetables can support a healthy gut microbiome which has been linked to improved mental health.
Improved immune function: Beneficial bacteria may help stimulate the immune system which can lead to a stronger immune response.
Supplies
There are only a few essential items needed to get started in fermentation. I will share with you some of my favorites but there are also some make-shift ways you can use items you already have at home.
Mason Jars or Similar Containers:
They come in a wide variety of sizes depending on how much of a certain ferment you want to make. I use a wide mouth for most of my ferments but some recipes such as sauerkraut may benefit from a regular mouth. If you are planning on making a large batch of something you can also use a crock, just know that you will need to have weights and lids to match that size.
Weights
Fermentation weights are used to submerge the vegetables in the brine to prevent mold growth. Glass and ceramic weights are the most popular option because of their durability. I have used these glass weights over and over with great results. You can get creative here however, you can use something like cabbage leaves to create a barrier on top and weigh it down with something like small, clean rocks.
Airlocks
Airlocks release the gasses that are produced while preventing oxygen from entering the jar. There are several types on the market but I find the Masontops Pickle Pipes to be very user-friendly. Again, here you can get creative- you can “burp” your ferments daily instead of using an airlock. You can screw on a regular mason jar lid and burp it by unscrewing it daily to release the gasses. The downside of this is if you forget the jars could explode or crack and you risk letting more air inside the jars which could lead to mold.
Salt (herbs and spices)
Salt is essential in the fermenting process. Most salts will work however I suggest using a quality salt such as Redmonds Real Salt. Some recipes may also benefit from some other herbs and spices.
Understanding Acidity
The acidity of fermented food is measured by its pH. Different vegetables ferment best in different pH environments. Most will fall into the 2.5%-4.5% range. Don’t let this intimidate you! Check out my Salt Brine Acidity Chart for quick and easy measurements.
Vegetable fermentation is a fantastic way to not only preserve your harvest but add in some additional health benefits!
Happy Fermenting!
