Probiotic Fermented Vegetables
Author: Valerie Pearson Date Posted:26 March 2017
Healthy, probiotic fermented vegetables are simple to make with Green Living Australia's Probiotic Culture for Fermented Vegetables, Juices and Yoghurt. One sachet makes up to 100 kg of fermented veggies or up to 100 litres of probiotic juice or milk!
- Large glass or stainless steel mixing bowl
- Cutting board and sharp knife
- Fresh herbs, garlic, ginger, seeds like fennel or caraway, pepper, etc. (optional)
- Kimchi paste (optional)
- Non iodised salt, i.e. preserving salt or cooking salt
- Filtered or bottled, non chlorinated water
- Required dose of Probiotic Culture for Fermented Vegetables, Juices and Yoghurt
- Wash well and chop finely, shred or process a mixture of vegetables of your choice.
- Mix together in a large bowl with one to one and a half teaspoons of non-iodised salt per kilo of vegetables. If using herbs, spices and/or kimchi paste, mix in now.
- Mix the culture into half a cup of filtered or bottled water and let sit for five to ten minutes.
- Pack the vegetables into your sterilised container(s), leaving an inch or two at the top, or into a sterilised crock, leaving room for the stones.Fermentation Pail: If using a pail with grate and airlock, add the 'culture water' to the veggies and top up with filtered or bottled water. Ensure the veggies are well covered and that the water level is above the level of the grate when inserted. Place the grate, top and airlock on the pail and add water to the airlock.Fermentation Crock: If using a crock, add the ‘culture water’ to the veggies and top up with filtered or bottled water. Ensure the stones are well covered, close and fill the ‘moat’ with water or olive oil.Glass Jars: If using jars, share the ‘culture water’ evenly between the jars, then top up with filtered or bottled water to make sure there is enough liquid to reach the top of the vegetables when they are pressed down. Then stuff a couple of rolled-up cabbage leaves in the top of the container to hold the vegetables below the surface of the liquid and seal the container.
- Keep in a warm place (25°C to 35°C) for about 7 to 10 days, or longer if the ambient temperature is low. If using jars, they should be opened daily to allow any build-up of gasses from the fermentation to escape. Note: fermentation crocks and Green Living Australia's fermentation pails with airlock do this automatically.
- Check the taste after 7 days, by which time they should start tasting vinegary.
- When they reach the desired flavour, refrigerate to slow the fermentation process. Your vegetables should have a pH of 4.4 or lower at this point. Test with pH paper if unsure.
- Eat as a side dish with your meals, in salads, sandwiches, wraps or as a topping to other foods. The cultured vegetables should be eaten raw to preserve the beneficial enzymes and bacteria.